{"id":2523,"date":"2025-07-30T18:10:13","date_gmt":"2025-07-30T09:10:13","guid":{"rendered":"https:\/\/clweeklynews.co.kr\/?p=2523"},"modified":"2025-07-30T18:10:13","modified_gmt":"2025-07-30T09:10:13","slug":"%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%eb%a1%9c-%ec%a7%81%ea%b0%81%ec%96%b4%ea%b9%a8-%eb%a7%8c%eb%93%a4%ea%b8%b0-%f0%9f%a7%98%f0%9f%8f%bb%e2%99%82%ef%b8%8f","status":"publish","type":"post","link":"https:\/\/clweeklynews.co.kr\/?p=2523","title":{"rendered":"\ud544\ub77c\ud14c\uc2a4\ub85c \uc9c1\uac01\uc5b4\uae68 \ub9cc\ub4e4\uae30 \ud83e\uddd8\ud83c\udffb\u200d\u2642\ufe0f"},"content":{"rendered":"

\uc548\ub155\ud558\uc138\uc694 \ud83d\ude42
CL \ud544\ub77c\ud14c\uc2a4 \ub3d9\ubc31\uc810\uc785\ub2c8\ub2e4! \ud83e\uddd8\ud83c\udffb\u200d\u2642\ufe0f
\n\uc624\ub298\uc740 \ub9ce\uc740 \ubd84\ub4e4\uc774 \uad00\uc2ec \uc788\ub294 \u2018\uc9c1\uac01\uc5b4\uae68\u2019 \ub9cc\ub4dc\ub294 \ubc29\ubc95<\/strong>\uc5d0 \ub300\ud574 \uc774\uc57c\uae30\ud574\ubcf4\ub824\uace0 \ud574\uc694!<\/p>\n

\uc694\uc998 \uc5f0\uc608\uc778\ub4e4 \ubcf4\uba74 \uc5b4\uae68\ub77c\uc778\uc774 \uc815\ub9d0 \ubc18\ub4ef\ud558\uace0 \uc608\uc058\uc796\uc544\uc694? \uc0ac\uc2e4 \uadf8 \ube44\ubc00\uc740 \uc790\uc138 \uad50\uc815 + \ub4f1\/\uc5b4\uae68 \uadfc\uc721 \uc0ac\uc6a9\ubc95<\/strong>\uc5d0 \uc788\ub2f5\ub2c8\ub2e4! \uc624\ub298\uc740 \ud544\ub77c\ud14c\uc2a4\ub97c \ud65c\uc6a9\ud574 \uc790\uc5f0\uc2a4\ub7fd\uace0 \uac74\uac15\ud55c \uc9c1\uac01\uc5b4\uae68\ub97c \ub9cc\ub4dc\ub294 \ub8e8\ud2f4<\/strong>\uc744 \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694. (\uc9d1\uc5d0\uc11c \uac04\ub2e8\ud788 \ub530\ub77c \ud560 \uc218 \uc788\uc5b4\uc694!\ud83e\uddd8\u200d\u2640\ufe0f)<\/p>\n

\n

\ud83c\udfaf \uc9c1\uac01\uc5b4\uae68\ub780?<\/h3>\n

\uc9c1\uac01\uc5b4\uae68\ub294 \ub9d0 \uadf8\ub300\ub85c \uc5b4\uae68\uc120\uc774 \uc218\ud3c9\uc73c\ub85c \ub611 \ub5a8\uc5b4\uc9c0\uba74\uc11c \ud314\uacfc \ub9cc\ub098\ub294 \uac01\ub3c4\uac00 \uc9c1\uac01\ucc98\ub7fc \ubcf4\uc774\ub294 \uc5b4\uae68\ub77c\uc778<\/strong>\uc774\uc5d0\uc694.<\/p>\n

\u2714\ufe0f \uc2b9\ubaa8\uadfc\uc774 \uacfc\ub3c4\ud558\uac8c \uc19f\uc544\uc788\uc9c0 \uc54a\uace0
\u2714\ufe0f \uc5b4\uae68\uac00 \uc548\uc73c\ub85c \ub9d0\ub9ac\uc9c0 \uc54a\uc740 \uc0c1\ud0dc
\u2714\ufe0f \ub4f1 \uadfc\uc721\uc774 \ud0c4\ud0c4\ud558\uace0 \uacac\uac11\uace8\uc774 \uc798 \ubd99\uc5b4 \uc788\uc5b4\uc57c \uac00\ub2a5\ud574\uc694! \ud83d\ude4e\ud83c\udffb\u200d\u2640\ufe0f<\/p>\n

\n

\ud83d\udca1 \ud544\ub77c\ud14c\uc2a4\ub85c \uc9c1\uac01\uc5b4\uae68 \ub9cc\ub4e4 \uc218 \uc788\ub294 \uc774\uc720?<\/h3>\n

\ud544\ub77c\ud14c\uc2a4\ub294 \ubab8\uc758 \uc815\ub82c\uc744 \ubc14\ub85c\uc7a1\uace0, \uc791\uc740 \uadfc\uc721\ub4e4\uc744 \ud65c\uc131\ud654\uc2dc\ud0a4\ub294 \ub370 \ud0c1\uc6d4\ud574\uc694. \ud2b9\ud788 \ub4f1, \uc5b4\uae68, \ud314 \ub77c\uc778 \uc815\ub9ac, \uc2b9\ubaa8\uadfc \uc644\ud654, \uc790\uc138 \uad50\uc815\uc5d0 \uc88b\uc544\uc11c \uc9c1\uac01\uc5b4\uae68 \ub9cc\ub4e4\uae30\uc5d0 \uc81c\uaca9<\/strong>\uc774\uc8e0!<\/p>\n

\n

\ud83e\uddd8\u200d\u2640\ufe0f \uc9c1\uac01\uc5b4\uae68 \ub9cc\ub4e4\uae30 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4<\/h3>\n

\ud83d\udc47 \uc544\ub798 \uc6b4\ub3d9\uc744 \ub9e4\uc77c 10~15\ubd84<\/strong>\uc529\ub9cc \ud574\ub3c4 \ubcc0\ud654\uac00 \uc0dd\uaca8\uc694! \ud83c\udf88<\/p>\n

1. \uc554 \uc11c\ud074 (Arm Circles)<\/strong><\/p>\n

\"\"<\/p>\n

\uc5b4\uae68 \uad00\uc808 \uac00\ub3d9\uc131 UP! \uc2b9\ubaa8\uadfc \uae34\uc7a5 \uc644\ud654
\u2705 \ubc29\ubc95: \uc591\ud314\uc744 \uc606\uc73c\ub85c \ub4e4\uc5b4 \uc6d0\uc744 \uadf8\ub9ac\ub4ef 10\ubc14\ud034 \ub3cc\ub824\uc694 (\uc55e, \ub4a4 \uac01 10\ud68c)<\/p>\n

2. \uc204\ub354 \ube0c\ub9bf\uc9c0 (Shoulder Bridge)<\/strong><\/p>\n

\"\"
\ucc99\ucd94 \uc815\ub82c + \ub4f1 \uadfc\uc721 \uac15\ud654
\u2705 \ubc29\ubc95: \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc5c9\ub369\uc774\uc640 \ub4f1\uc744 \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub824 \uc720\uc9c0
\u23f1\ufe0f 3\uc138\ud2b8 x 10\ud68c<\/p>\n

3. \uc2a4\uc644 (Swan)<\/strong><\/p>\n

\"\"<\/p>\n

\uac70\ubd81\ubaa9, \ub465\uadfc\uc5b4\uae68 \uad50\uc815
\u2705 \ubc29\ubc95: \ubc30\ub97c \ub300\uace0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4\uc62c\ub9ac\uae30
\u23f1\ufe0f 3\uc138\ud2b8 x 8\ud68c<\/p>\n

4. \uacac\uac11\uace8 \ub9ac\ud2b8\ub799\uc158 (Shoulder Blade Retraction)<\/strong><\/p>\n

\"\"
\uacac\uac11\uace8 \uc548\uc815\ud654 + \ub4f1\ub77c\uc778 \uc608\uc058\uac8c
\u2705 \ubc29\ubc95: \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uace0 \uc5b4\uae68\ub9cc \ub4a4\ub85c \ub2f9\uaca8 \ubd99\uc600\ub2e4\uac00 \ub2e4\uc2dc
\u23f1\ufe0f 15\ud68c<\/p>\n

\n

\u2757 \uc8fc\uc758\ud560 \uc810 \ubc0f \ucd94\uac00 \ud301 \u2757<\/h3>\n

\"\"<\/p>\n

\uc6b4\ub3d9 \uc911\uc5d0\ub294 \uc5b4\uae68\uc5d0 \ubd88\ud544\uc694\ud558\uac8c \ud798\uc744 \uc8fc\uc9c0 \uc54a\ub3c4\ub85d \ud558\uace0, \ud314\uc774\ub098 \uc190\ubaa9\ubcf4\ub2e4\ub294 \ub4f1\/\uc5b4\uae68 \ud6c4\uba74, \uac00\uc2b4 \uadfc\uc721\uc5d0 \uc9d1\uc911<\/strong>\ud569\ub2c8\ub2e4 \ud83d\udce2 \uc5b4\uae68\uac00 \uadc0 \ucabd\uc73c\ub85c \uc624\ub974\uc9c0 \uc54a\uac8c \uc2e0\uacbd \uc4f0\uace0, \ud56d\uc0c1 \ucc99\ucd94\ub97c \uace7\uac8c \uc138\uc6cc \uc5b4\uae68 \uc815\ub82c\uc744 \uc720\uc9c0\ud558\uc138\uc694.<\/p>\n

\ud558\ub8e8 10~20\ubd84 \uc815\ub3c4 \uafb8\uc900\ud788 \uc218\ud589\ud558\uba74<\/strong>, \ubaa9\uc120\uc774 \uae38\uc5b4\uc9c0\uace0 \uc5b4\uae68\uac00 \ud37c\uc838 \ubcf4\uc774\ub294 \ud6a8\uacfc\ub97c \ub290\ub084 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

\n

\ud83d\udcac \uafc0\ud301! \uc9c1\uac01\uc5b4\uae68 \ub9cc\ub4e4\uae30 \uc0dd\ud65c \uc2b5\uad00<\/h3>\n

\u2714\ufe0f \ud3c9\uc18c \uc2a4\ub9c8\ud2b8\ud3f0 \ubcfc \ub54c \ud131 \ub2f9\uae30\uae30<\/strong>
\u2192 \ud131\uc744 \ub4a4\ub85c \ub123\uc5b4 \uadc0\uc640 \uc5b4\uae68\uac00 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc774 \uc790\uc138\ub294 \uac70\ubd81\ubaa9\uc744 \uad50\uc815\ud558\uace0 \uc5b4\uae68\ub97c \ubc14\ub85c\uc7a1\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.
\uc2a4\ud2b8\ub808\uce6d \ud301: \ud131\uc744 \ub4e4\uba39\uc774\uc9c0 \ub9d0\uace0, \ubaa9 \ub4a4 \uadfc\uc721\uc744 \uc774\uc6a9\ud574 \ubd80\ub4dc\ub7fd\uac8c \ub2f9\uae30\uc138\uc694\ud83d\ude0b<\/em><\/p>\n

\u2714\ufe0f \ubb34\uac70\uc6b4 \uac00\ubc29 \ud55c\ucabd\ub9cc \ub4e4\uc9c0 \uc54a\uae30<\/strong>
\u2192 \ub9e4\ubc88 \uc591\ucabd \uc5b4\uae68\uc5d0 \ubb34\uac8c\ub97c \uace0\ub974\uac8c \ubc30\ubd84\ud569\ub2c8\ub2e4. \ud55c\ucabd\uc73c\ub85c\ub9cc \uc9c0\uc18d\ud558\uba74 \uc5b4\uae68\uac00 \ud2c0\uc5b4\uc9c0\uace0 \uadfc\uc721 \ubd88\uade0\ud615\uc774 \uc0dd\uae41\ub2c8\ub2e4.<\/p>\n

\u2714\ufe0f \uc790\uc138 \uccb4\ud06c \uc54c\ub9bc \uc571 \uc0ac\uc6a9\ud558\uae30<\/strong>
\u2192 \ud558\ub8e8 \uc885\uc77c \ubc14\ub978 \uc790\uc138\ub97c \uc720\uc9c0\ud560 \uc218 \uc788\ub3c4\ub85d \uc571 \uc54c\ub9bc\uc744 \uc124\uc815\ud558\uc138\uc694. \uc608: “\ud55c \uc2dc\uac04\uc5d0 \ud55c \ubc88\uc529 \uc5b4\uae68 \ud3b4\uae30” \uac19\uc740 \uac04\ub2e8\ud55c \uc54c\ub9bc\ub3c4 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n

\u2714\ufe0f \uc2a4\ud2b8\ub808\uce6d\uc740 \ub9e4\uc77c! (\ud2b9\ud788 \ubaa9\uacfc \uc5b4\uae68 \uc8fc\ubcc0)<\/strong><\/p>\n

    \n
  • \n

    \uce21\uba74 \uc2a4\ud2b8\ub808\uce6d:<\/em> \ud55c \uc190\uc73c\ub85c \uba38\ub9ac\ub97c \uc606\uc73c\ub85c \ub2f9\uaca8 \ubaa9 \uc606 \uadfc\uc721\uc744 \ub298\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n

  • \n

    \uc5b4\uae68 \ud68c\uc804 \uc6b4\ub3d9:<\/em> \uc5b4\uae68\ub97c \uc704\ub85c \ub3cc\ub838\ub2e4\uac00 \ub4a4\ub85c, \uc544\ub798\ub85c \ub3cc\ub9ac\ub294 \uc6d0\ud615 \ub3d9\uc791.<\/p>\n<\/li>\n

  • \n

    Cobra Pose & Cat-Cow:<\/em> \ucc99\ucd94\ub97c \uc6d0\ud65c\ud558\uac8c \ub298\ub824\uc8fc\ub294 \uac04\ub2e8\ud55c \uc694\uac00 \uc790\uc138\ub3c4 \ucd94\ucc9c\ud569\ub2c8\ub2e4 \ud83d\udc4d\ud83c\udffb<\/p>\n<\/li>\n<\/ul>\n

    \n

    \ud83d\udccc \ucd94\uac00 \ub0b4\uc6a9: \ud544\ub77c\ud14c\uc2a4 \uc6d0\ub9ac & \uc77c\uc0c1 \ud301<\/h3>\n

    \"\"<\/p>\n

    1. \uc678\ud68c\uc804 \uc6b4\ub3d9\uc73c\ub85c \uc2b9\ubaa8\uadfc \uade0\ud615 \ub9de\ucd94\uae30<\/strong>
    \ud544\ub77c\ud14c\uc2a4\uc5d0\uc11c\ub294 \uc1c4\uace8 \uc544\ub798 \uc8fc\ubcc0\uc758 \uc18c\uadfc\uc721(\ud68c\uc804\uadfc\uac1c\u00b7\ud6c4\uc0bc\uac01\uadfc)\uc744 \ud65c\uc131\ud654\ud558\ub294 \uc6b4\ub3d9\uc774 \ub9ce\uc740\ub370\uc694, \uc774\ub294 \uc5b4\uae68\uac00 \ubc16\uc73c\ub85c \ubc8c\uc5b4\uc9c0\uba70 \uc2b9\ubaa8\uadfc \uae34\uc7a5\uc744 \ub0ae\ucd94\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4!<\/p>\n

    2. \ucf54\uc5b4-\ub4f1 \uc5f0\uacc4 \uac15\ud654<\/strong>
    \uc5b4\uae68 \uc548\uc815\uc740 \ub2e8\uc9c0 \uc5b4\uae68 \uadfc\uc721\ub9cc \uac15\ud654\ud55c\ub2e4\uace0 \ud574\uacb0\ub418\uc9c0 \uc54a\uc544\uc694. \ucc99\ucd94, \ubcf5\uadfc, \uace8\ubc18\uae4c\uc9c0 \ud568\uaed8 **\ubab8\ud1b5(core)**\uc744 \ud0c4\ud0c4\ud788 \uc7a1\uc544\uc918\uc57c \uc5b4\uae68\ub77c\uc778\uc774 \uc548\uc815\ub429\ub2c8\ub2e4.<\/p>\n

    3. \ud749\ucd94(\ub4f1 \uc704\ucabd) \uc720\uc5f0\uc131<\/strong>
    \uc5b4\uae68 \ub77c\uc778\uacfc \uc790\uc138\uc758 \ud575\uc2ec\uc740 \ud749\ucd94 \uac00\ub3d9\uc131<\/strong>\uc5d0 \ub2ec\ub824 \uc788\uc5b4\uc694. \ud638\ud761\uacfc \ud568\uaed8 \ud749\ucd94 \uc6c0\uc9c1\uc784\uc744 \ub298\ub824\uc8fc\uc138\uc694.<\/p>\n

    \n

    \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \uc544\ub984\ub2f5\uace0 \uac74\uac15\ud55c \uc9c1\uac01\uc5b4\uae68, \ucda9\ubd84\ud788 \ub9cc\ub4e4 \uc218 \uc788\uc5b4\uc694! \uafb8\uc900\ud788 \ub530\ub77c \ud574\ubcf4\uc138\uc694 \ud83d\ude04
    \uad81\uae08\ud55c \uc810\uc774\ub098 \ub354 \uc54c\uace0 \uc2f6\uc740 \uc6b4\ub3d9\uc774 \uc788\ub2e4\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \ubb38\uc758\uc8fc\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"

    \uc548\ub155\ud558\uc138\uc694 \ud83d\ude42CL \ud544\ub77c\ud14c\uc2a4 \ub3d9\ubc31\uc810\uc785\ub2c8\ub2e4! \ud83e\uddd8\ud83c\udffb\u200d\u2642\ufe0f \uc624\ub298\uc740 \ub9ce\uc740 \ubd84\ub4e4\uc774 \uad00\uc2ec \uc788\ub294 \u2018\uc9c1\uac01\uc5b4\uae68\u2019 \ub9cc\ub4dc\ub294 \ubc29\ubc95\uc5d0 \ub300\ud574 \uc774\uc57c\uae30\ud574\ubcf4\ub824\uace0 \ud574\uc694! \uc694\uc998 \uc5f0\uc608\uc778\ub4e4 \ubcf4\uba74 \uc5b4\uae68\ub77c\uc778\uc774 \uc815\ub9d0 \ubc18\ub4ef\ud558\uace0 \uc608\uc058\uc796\uc544\uc694? \uc0ac\uc2e4 \uadf8 \ube44\ubc00\uc740 \uc790\uc138 \uad50\uc815 + \ub4f1\/\uc5b4\uae68 \uadfc\uc721 \uc0ac\uc6a9\ubc95\uc5d0 \uc788\ub2f5\ub2c8\ub2e4! \uc624\ub298\uc740 \ud544\ub77c\ud14c\uc2a4\ub97c \ud65c\uc6a9\ud574 \uc790\uc5f0\uc2a4\ub7fd\uace0 \uac74\uac15\ud55c \uc9c1\uac01\uc5b4\uae68\ub97c \ub9cc\ub4dc\ub294 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694. (\uc9d1\uc5d0\uc11c \uac04\ub2e8\ud788 \ub530\ub77c \ud560 \uc218 \uc788\uc5b4\uc694!\ud83e\uddd8\u200d\u2640\ufe0f) \ud83c\udfaf \uc9c1\uac01\uc5b4\uae68\ub780? \uc9c1\uac01\uc5b4\uae68\ub294 \ub9d0 \uadf8\ub300\ub85c \uc5b4\uae68\uc120\uc774 \uc218\ud3c9\uc73c\ub85c […]<\/p>\n","protected":false},"author":251,"featured_media":2524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,20],"tags":[],"class_list":["post-2523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2523","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/251"}],"replies":[{"embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2523"}],"version-history":[{"count":1,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2523\/revisions"}],"predecessor-version":[{"id":2531,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2523\/revisions\/2531"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2524"}],"wp:attachment":[{"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2523"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2523"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2523"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}