{"id":1796,"date":"2024-05-21T09:39:45","date_gmt":"2024-05-21T00:39:45","guid":{"rendered":"https:\/\/weeklyown.co.kr\/?p=1796"},"modified":"2024-05-28T10:42:35","modified_gmt":"2024-05-28T01:42:35","slug":"%eb%aa%a9-%ed%86%b5%ec%a6%9d-%ec%99%84%ed%99%94-%ec%9a%94%ea%b0%80-%ec%9c%a0%ec%97%b0%ed%95%9c-%eb%aa%a9%ec%9d%84-%ec%9c%84%ed%95%9c-%ec%9a%94%ea%b0%80-%eb%8f%99%ec%9e%91","status":"publish","type":"post","link":"https:\/\/weeklyown.co.kr\/?p=1796","title":{"rendered":"\ubaa9 \ud1b5\uc99d \uc644\ud654 \uc694\uac00: \uc720\uc5f0\ud55c \ubaa9\uc744 \uc704\ud55c \uc694\uac00 \ub3d9\uc791"},"content":{"rendered":"<p>\ubaa9 \ud1b5\uc99d\uc740 \uc2a4\ub9c8\ud2b8\ud3f0\uacfc \ucef4\ud4e8\ud130 \uc0ac\uc6a9\uc758 \uc99d\uac00\ub85c \uc778\ud574 \ud604\ub300\uc778\uc5d0\uac8c \ud754\ud788 \ubc1c\uc0dd\ud558\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. \uc798\ubabb\ub41c \uc790\uc138\uc640 \uc2a4\ud2b8\ub808\uc2a4\ub85c \uc778\ud574 \ubc1c\uc0dd\ud558\ub294 \ubaa9 \ud1b5\uc99d\uc740 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0 \ud070 \ubd88\ud3b8\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc694\uac00 \ub3d9\uc791\uc744 \ud1b5\ud574 \ubaa9 \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud558\uace0 \uc608\ubc29\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ubaa9 \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \uc694\uac00 \ub3d9\uc791\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h4><\/h4>\n<p><strong>1. \ub125 \ub9b4\ub9ac\uc2a4 (Neck Release)<\/strong><\/p>\n<p>\ub125 \ub9b4\ub9ac\uc2a4\ub294 \ubaa9 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\uc5ec \uae34\uc7a5\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubc14\ub974\uac8c \uc549\uc544 \ud55c \uc190\uc744 \uba38\ub9ac \uc704\uc5d0 \uc62c\ub824 \ucc9c\ucc9c\ud788 \uc606\uc73c\ub85c \ub2f9\uae41\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 30\ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ubaa9 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\uc5ec \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uace0 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>2. \uce90\ud130\ud384\ud2b8 \uc2a4\ud2b8\ub808\uce58 (Cat-Cow Stretch)<\/strong><\/p>\n<p>\ucea3 \uce74\uc6b0 \uc2a4\ud2b8\ub808\uce58\ub294 \ucc99\ucd94\uc640 \ud568\uaed8 \ubaa9\uc744 \uc720\uc5f0\ud558\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc190\uacfc \ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \uae30\uc5b4\uac00\ub294 \uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4. \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uba70 \ub4f1\uc744 \ub465\uae00\uac8c \ub9d0\uace0 \uace0\uac1c\ub97c \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4 (\ucea3 \ud3ec\uc988). \uc228\uc744 \ub0b4\uc26c\uba70 \ub4f1\uc744 \uc544\ub798\ub85c \ub0b4\ub824 \ucc99\ucd94\ub97c \ud718\uace0 \uace0\uac1c\ub97c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4 (\uce74\uc6b0 \ud3ec\uc988). \uc774 \ub3d9\uc791\uc744 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ucc99\ucd94\uc640 \ubaa9\uc744 \uc720\uc5f0\ud558\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\uc5ec \ubaa9 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>3. \ucc28\uc77c\ub4dc \ud3ec\uc988 (Child&#8217;s Pose)<\/strong><\/p>\n<p>\ucc28\uc77c\ub4dc \ud3ec\uc988\ub294 \ubaa9\uacfc \ub4f1 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\ub294 \ud3b8\uc548\ud55c \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubb34\ub98e\uc744 \uafc7\uace0 \uc549\uc544 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ub0b4\ub9ac\uace0 \uc774\ub9c8\ub97c \ubc14\ub2e5\uc5d0 \ub300\uace0 \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uc2b5\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\uc5d0\uc11c \uae4a\uac8c \ud638\ud761\ud558\uba70 1-2\ubd84\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ubaa9\uacfc \ub4f1 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\uace0 \uae34\uc7a5\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>4. \ucf54\ube0c\ub77c \ud3ec\uc988 (Cobra Pose)<\/strong><\/p>\n<p>\ucf54\ube0c\ub77c \ud3ec\uc988\ub294 \ubaa9\uacfc \ucc99\ucd94 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc774\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc5ce\ub4dc\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc190\ubc14\ub2e5\uc744 \uc5b4\uae68 \uc606\uc5d0 \ub450\uace0 \ud314\uc744 \ud3b4\uc11c \uc0c1\uccb4\ub97c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 15-30\ucd08\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ubaa9\uacfc \ucc99\ucd94 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>5. \ud53c\uc26c \ud3ec\uc988 (Fish Pose)<\/strong><\/p>\n<p>\ud53c\uc26c \ud3ec\uc988\ub294 \ubaa9\uacfc \uc0c1\uccb4\ub97c \uae4a\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\uc5ec \uae34\uc7a5\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \uc0c1\uccb4\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \ud314\uafc8\uce58\ub97c \ubc14\ub2e5\uc5d0 \ub300\uc5b4 \ubab8\uc744 \uc9c0\ud0f1\ud569\ub2c8\ub2e4. \uba38\ub9ac\ub97c \ub4a4\ub85c \uc816\ud600 \ubc14\ub2e5\uc5d0 \ub311\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 30\ucd08\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ubaa9\uacfc \uc0c1\uccb4\ub97c \uae4a\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\uc5ec \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uace0 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><\/h4>\n<p>\ubaa9 \ud1b5\uc99d\uc740 \ud604\ub300\uc778\uc758 \uc0dd\ud65c\uc5d0\uc11c \ud754\ud788 \ubc1c\uc0dd\ud558\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc694\uac00 \ub3d9\uc791\uc744 \ud1b5\ud574 \uc774\ub7ec\ud55c \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub125 \ub9b4\ub9ac\uc2a4, \ucea3 \uce74\uc6b0 \uc2a4\ud2b8\ub808\uce58, \ucc28\uc77c\ub4dc \ud3ec\uc988, \ucf54\ube0c\ub77c \ud3ec\uc988, \ud53c\uc26c \ud3ec\uc988 \ub4f1 \ub2e4\uc591\ud55c \uc694\uac00 \ub3d9\uc791\uc744 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uc5ec \ubaa9 \ud1b5\uc99d \uc5c6\ub294 \uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc720\uc9c0\ud558\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \uc694\uac00\ub294 \ubaa9 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud574 \uc694\uac00\ub97c \uc0dd\ud65c\ud654\ud558\uc2dc\uae38 \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ubaa9 \ud1b5\uc99d\uc740 \uc2a4\ub9c8\ud2b8\ud3f0\uacfc \ucef4\ud4e8\ud130 \uc0ac\uc6a9\uc758 \uc99d\uac00\ub85c \uc778\ud574 \ud604\ub300\uc778\uc5d0\uac8c \ud754\ud788 \ubc1c\uc0dd\ud558\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. \uc798\ubabb\ub41c \uc790\uc138\uc640 \uc2a4\ud2b8\ub808\uc2a4\ub85c \uc778\ud574 \ubc1c\uc0dd\ud558\ub294 \ubaa9 \ud1b5\uc99d\uc740 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0 \ud070 \ubd88\ud3b8\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc694\uac00 \ub3d9\uc791\uc744 \ud1b5\ud574 \ubaa9 \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud558\uace0 \uc608\ubc29\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ubaa9 \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \uc694\uac00 \ub3d9\uc791\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. 1. \ub125 \ub9b4\ub9ac\uc2a4 (Neck Release) \ub125 \ub9b4\ub9ac\uc2a4\ub294 \ubaa9 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\uc5ec [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1797,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,46],"tags":[],"class_list":["post-1796","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-46"],"_links":{"self":[{"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1796","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1796"}],"version-history":[{"count":1,"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1796\/revisions"}],"predecessor-version":[{"id":1804,"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1796\/revisions\/1804"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1797"}],"wp:attachment":[{"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/weeklyown.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}