{"id":2171,"date":"2026-01-26T10:12:34","date_gmt":"2026-01-26T01:12:34","guid":{"rendered":"https:\/\/ptpweekly.co.kr\/?p=2171"},"modified":"2026-01-26T10:12:34","modified_gmt":"2026-01-26T01:12:34","slug":"%ec%9a%b0%eb%a6%ac-%eb%aa%b8%ec%9d%98-%eb%93%a0%eb%93%a0%ed%95%9c-%eb%bf%8c%eb%a6%ac-%ed%95%98%ec%b2%b4-%ea%b7%bc%ec%9c%a1%ec%9d%b4-%eb%ac%b4%eb%84%88%ec%a7%80%eb%a9%b4-%ea%b1%b4%ea%b0%95","status":"publish","type":"post","link":"https:\/\/ptpweekly.co.kr\/?p=2171","title":{"rendered":"\uc6b0\ub9ac \ubab8\uc758 \ub4e0\ub4e0\ud55c \ubfcc\ub9ac, ‘\ud558\uccb4 \uadfc\uc721’\uc774 \ubb34\ub108\uc9c0\uba74 \uac74\uac15\ub3c4 \ubb34\ub108\uc9c4\ub2e4!"},"content":{"rendered":"

“\ub098\uc774\uac00 \ub4e4\uc218\ub85d \ud558\uccb4\uac00 \ud2bc\ud2bc\ud574\uc57c \ud55c\ub2e4”\ub294 \ub9d0, \ub9ce\uc774 \ub4e4\uc5b4\ubcf4\uc168\uc744 \uac81\ub2c8\ub2e4. \uc6b0\ub9ac \ubab8 \uc804\uccb4 \uadfc\uc721\uc758 \uc57d 70%\uac00 \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0 \ub4f1 \ud558\uccb4\uc5d0 \uc9d1\uc911\ub418\uc5b4 \uc788\ub2e4\ub294 \uc0ac\uc2e4, \uc54c\uace0 \uacc4\uc168\ub098\uc694? \ud558\uccb4 \uadfc\uc721\uc740 \ub2e8\uc21c\ud55c \ud798\uc758 \uc6d0\ucc9c\uc744 \ub118\uc5b4, \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc0c1\ud0dc\ub97c \uc88c\uc6b0\ud558\ub294 ‘\uac74\uac15\uc758 \ubc14\ub85c\ubbf8\ud130’\uc640 \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n

\uc65c \uc6b0\ub9ac\ub294 \ub540 \ud758\ub824 \ud558\uccb4 \uc6b4\ub3d9\uc744 \ud574\uc57c \ud560\uae4c\uc694? \uadf8 \uc911\uc694\ud55c \uc774\uc720\ub4e4\uc744 \uc54c\uc544\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

\u2764\ufe0f 1. \ud608\uc561\uc21c\ud658\uc744 \ub3d5\ub294 ‘\uc81c2\uc758 \uc2ec\uc7a5’:<\/b> \uc2ec\uc7a5\uc5d0\uc11c \ubfdc\uc5b4\uc838 \ub098\uc628 \ud608\uc561\uc774 \uc628\ubab8\uc744 \ub3cc\uace0 \ub2e4\uc2dc \uc2ec\uc7a5\uc73c\ub85c \ub3cc\uc544\uac00\ub824\uba74 \uc911\ub825\uc744 \uac70\uc2ac\ub7ec \uc62c\ub77c\uac00\uc57c \ud569\ub2c8\ub2e4. \uc774\ub54c \uc885\uc544\ub9ac\uc640 \ud5c8\ubc85\uc9c0 \uadfc\uc721\uc774 \uc218\ucd95\uacfc \uc774\uc644\uc744 \ubc18\ubcf5\ud558\uba70 \ud608\uc561\uc744 \uc704\ub85c \uc3d8\uc544 \uc62c\ub9ac\ub294 \ud38c\ud504 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ud558\uccb4 \uadfc\uc721\uc774 \ubd80\uc2e4\ud558\uba74 \ud608\uc561\uc21c\ud658\uc774 \uc6d0\ud65c\ud558\uc9c0 \ubabb\ud574 \ud558\uc9c0\uc815\ub9e5\ub958\ub098 \uc218\uc871\ub0c9\uc99d \ub4f1\uc774 \uc0dd\uae38 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

\ud83d\udd25 2. \uc789\uc5ec \uc5d0\ub108\uc9c0\ub97c \ud0dc\uc6b0\ub294 ‘\uac00\uc7a5 \ud070 \ub09c\ub85c’:<\/b> \uadfc\uc721\uc740 \uc6b0\ub9ac \ubab8\uc5d0\uc11c \uac00\uc7a5 \ub9ce\uc740 \uc5d0\ub108\uc9c0\ub97c \uc18c\ube44\ud558\ub294 \uae30\uad00\uc785\ub2c8\ub2e4. \ud2b9\ud788 \ubd80\ud53c\uac00 \ud070 \ud5c8\ubc85\uc9c0 \uadfc\uc721\uc740 \uc12d\ucde8\ud55c \ud3ec\ub3c4\ub2f9\uc744 \uae00\ub9ac\ucf54\uac90 \ud615\ud0dc\ub85c \uc800\uc7a5\ud558\uace0 \ud0dc\uc6b0\ub294 \uac70\ub300\ud55c ‘\uc5d0\ub108\uc9c0 \uc800\uc7a5\uc18c’\uc774\uc790 ‘\uc18c\uac01\uc7a5’ \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ud558\uccb4 \uadfc\uc721\ub7c9\uc774 \ub9ce\uc744\uc218\ub85d \uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ub192\uc544\uc838 \uc0b4\uc774 \uc798 \ucc0c\uc9c0 \uc54a\ub294 \uccb4\uc9c8\uc774 \ub418\uace0, \ud608\ub2f9 \uc870\uc808 \ub2a5\ub825\uc774 \uc88b\uc544\uc838 \ub2f9\ub1e8\ubcd1 \uc608\ubc29\uc5d0\ub3c4 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n

\ud83e\uddb4 3. \uad00\uc808\uc744 \uc9c0\ud0a4\ub294 ‘\ucc9c\uc5f0 \ubcf4\ud638\ub300’:<\/b> \ud2bc\ud2bc\ud55c \ud5c8\ubc85\uc9c0 \uadfc\uc721\uc740 \ubb34\ub98e \uad00\uc808\ub85c \uac00\ub294 \ucda9\uaca9\uc744 \ud761\uc218\ud558\uace0 \ubd84\uc0b0\uc2dc\ucf1c \uad00\uc808 \uc190\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uc5b4 \uc0dd\uae30\ub294 \ud1f4\ud589\uc131 \uad00\uc808\uc5fc\uc758 \ud1b5\uc99d\uc744 \uc904\uc774\uace0 \uc9c4\ud589\uc744 \ub2a6\ucd94\ub294 \ub370\uc5d0\ub3c4 \ud5c8\ubc85\uc9c0 \uadfc\ub825 \uac15\ud654\uac00 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uace8\ubc18\uacfc \ucc99\ucd94\ub97c \ubc14\ub974\uac8c \uc7a1\uc544\uc8fc\uc5b4 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/p>\n

\ud83d\udcaa \ud558\uccb4 \uc6b4\ub3d9\uc758 \uc81c\uc655, ‘\uc2a4\ucffc\ud2b8(Squat)’ \uc2dc\uc791\ud558\uae30:<\/b> \uc7a5\uc18c\uc5d0 \uad6c\uc560\ubc1b\uc9c0 \uc54a\uace0 \ub9e8\ubab8\uc73c\ub85c \ud560 \uc218 \uc788\ub294 \ucd5c\uace0\uc758 \ud558\uccb4 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n

    \n
  1. \n

    \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc12d\ub2c8\ub2e4.<\/p>\n<\/li>\n

  2. \n

    \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0, \uc758\uc790\uc5d0 \uc549\ub294\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba70 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uac11\ub2c8\ub2e4.<\/p>\n<\/li>\n

  3. \n

    \uc774\ub54c \ubb34\ub98e\uc774 \ubc1c\ub05d\ubcf4\ub2e4 \uacfc\ub3c4\ud558\uac8c \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uace0, \ud5c8\ubc85\uc9c0\uac00 \ubc14\ub2e5\uacfc \uc218\ud3c9\uc774 \ub420 \ub54c\uae4c\uc9c0 \ub0b4\ub824\uac14\ub2e4\uac00 \ud5c8\ubc85\uc9c0\uc640 \uc5c9\ub369\uc774 \ud798\uc73c\ub85c \ub2e4\uc2dc \uc62c\ub77c\uc635\ub2c8\ub2e4.<\/p>\n<\/li>\n

  4. \n

    \uc815\ud655\ud55c \uc790\uc138\ub85c 10~15\ud68c\uc529 3\uc138\ud2b8 \ubc18\ubcf5\ud558\ub294 \uac83\uc744 \ubaa9\ud45c\ub85c \ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n

    \uc624\ub298\ubd80\ud130 \ud558\ub8e8 10\ubd84 \uc2a4\ucffc\ud2b8\ub85c \ub2f9\uc2e0\uc758 \uac74\uac15 \uc218\uba85\uc744 \uc800\ucd95\ud574\ubcf4\ub294 \uac74 \uc5b4\ub5a8\uae4c\uc694? \ud2bc\ud2bc\ud55c \ub450 \ub2e4\ub9ac\uac00 \ud65c\uae30\ucc2c \ub178\ud6c4\ub97c \ubcf4\uc7a5\ud558\ub294 \uac00\uc7a5 \ud655\uc2e4\ud55c \ubcf4\ud5d8\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

    “\ub098\uc774\uac00 \ub4e4\uc218\ub85d \ud558\uccb4\uac00 \ud2bc\ud2bc\ud574\uc57c \ud55c\ub2e4”\ub294 \ub9d0, \ub9ce\uc774 \ub4e4\uc5b4\ubcf4\uc168\uc744 \uac81\ub2c8\ub2e4. \uc6b0\ub9ac \ubab8 \uc804\uccb4 \uadfc\uc721\uc758 \uc57d 70%\uac00 \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0 \ub4f1 \ud558\uccb4\uc5d0 \uc9d1\uc911\ub418\uc5b4 \uc788\ub2e4\ub294 \uc0ac\uc2e4, \uc54c\uace0 \uacc4\uc168\ub098\uc694? \ud558\uccb4 \uadfc\uc721\uc740 \ub2e8\uc21c\ud55c \ud798\uc758 \uc6d0\ucc9c\uc744 \ub118\uc5b4, \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc0c1\ud0dc\ub97c \uc88c\uc6b0\ud558\ub294 ‘\uac74\uac15\uc758 \ubc14\ub85c\ubbf8\ud130’\uc640 \uac19\uc2b5\ub2c8\ub2e4. \uc65c \uc6b0\ub9ac\ub294 \ub540 \ud758\ub824 \ud558\uccb4 \uc6b4\ub3d9\uc744 \ud574\uc57c \ud560\uae4c\uc694? \uadf8 \uc911\uc694\ud55c \uc774\uc720\ub4e4\uc744 \uc54c\uc544\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \u2764\ufe0f 1. \ud608\uc561\uc21c\ud658\uc744 \ub3d5\ub294 ‘\uc81c2\uc758 \uc2ec\uc7a5’: […]<\/p>\n","protected":false},"author":206,"featured_media":2172,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2171","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2171","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/users\/206"}],"replies":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2171"}],"version-history":[{"count":1,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2171\/revisions"}],"predecessor-version":[{"id":2173,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2171\/revisions\/2173"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2172"}],"wp:attachment":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2171"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2171"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}