{"id":10197,"date":"2026-10-06T10:55:18","date_gmt":"2026-10-06T01:55:18","guid":{"rendered":"https:\/\/looksstory.com\/?p=10197"},"modified":"2026-10-03T00:56:09","modified_gmt":"2026-10-02T15:56:09","slug":"%ea%b8%b0%eb%8a%a5%ec%84%b1-%ec%9a%b4%eb%8f%99%ec%9c%bc%eb%a1%9c-%ea%b1%b4%ea%b0%95%ea%b3%bc-%ed%99%9c%eb%a0%a5%ec%9d%84-%eb%8f%99%ec%8b%9c%ec%97%90-%ec%a7%91%ec%97%90%ec%84%9c-%ec%8b%a4%ec%b2%9c","status":"publish","type":"post","link":"https:\/\/looksstory.com\/?p=10197","title":{"rendered":"\uae30\ub2a5\uc131 \uc6b4\ub3d9\uc73c\ub85c \uac74\uac15\uacfc \ud65c\ub825\uc744 \ub3d9\uc2dc\uc5d0! \uc9d1\uc5d0\uc11c \uc2e4\ucc9c\ud558\ub294 \uc2a4\ub9c8\ud2b8\ud55c \ud301"},"content":{"rendered":"

\ucd5c\uadfc \uac74\uac15\uc744 \uc720\uc9c0\ud558\uace0\uc790 \ud558\ub294 \uc0ac\ub78c\ub4e4 \uc0ac\uc774\uc5d0\uc11c ‘\uae30\ub2a5\uc131 \uc6b4\ub3d9’\uc774 \ud56b\ud55c \ud2b8\ub80c\ub4dc\ub85c \ub5a0\uc624\ub974\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uae30\ub2a5\uc131 \uc6b4\ub3d9\uc740 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0\uc11c \uc0ac\uc6a9\ub418\ub294 \uadfc\uc721\uad70\uc744 \uac15\ud654\ud558\uace0 \uc804\uc2e0\uc758 \uade0\ud615\uc744 \ub9de\ucd94\ub294 \uc6b4\ub3d9\uc73c\ub85c, \uc77c\ubc18\uc801\uc778 \uccb4\ub825 \ud5a5\uc0c1\ubfd0 \uc544\ub2c8\ub77c \uad6c\uccb4\uc801\uc778 \uc0dd\ud65c \uc18d \ud65c\ub3d9 \ub2a5\ub825\uae4c\uc9c0 \ub192\uc77c \uc218 \uc788\ub294 \uc7a5\uc810\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

\uc774 \uc6b4\ub3d9\uc758 \uac00\uc7a5 \ud070 \ub9e4\ub825\uc740 \ud2b9\ubcc4\ud55c \uc7a5\ube44 \uc5c6\uc774\ub3c4 \uc9d1\uc5d0\uc11c \uac04\ub2e8\ud788 \ud560 \uc218 \uc788\ub2e4\ub294 \uc810\uc785\ub2c8\ub2e4. \ubc14\ub85c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 \uba87 \uac00\uc9c0 \ud301\uc744 \uc18c\uac1c\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

\uc9d1\uc5d0\uc11c \uc27d\uac8c \uc2dc\uc791\ud558\ub294 \uae30\ub2a5\uc131 \uc6b4\ub3d9 \ud301<\/p>\n

1. \uc2a4\ucffc\ud2b8(Squat): \uc2a4\ucffc\ud2b8\ub294 \ud558\uccb4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub3d9\uc2dc\uc5d0 \ucf54\uc5b4 \uc548\uc815\uc131\uc744 \uae30\ub974\ub294 \ub370 \ud0c1\uc6d4\ud569\ub2c8\ub2e4. \uc758\uc790\uc5d0 \uc549\uc558\ub2e4 \uc77c\uc5b4\ub098\ub294 \ub3d9\uc791\uc744 \uae30\ubcf8\uc73c\ub85c \ud574\ubcf4\uace0, \uc810\ucc28 \ubc18\ubcf5 \ud69f\uc218\ub97c \ub298\ub824\ubcf4\uc138\uc694.<\/p>\n

2. \ud50c\ub7ad\ud06c(Plank): \uc911\uc2ec\ubd80 \uac15\ud654\ub97c \uc704\ud55c \ucd5c\uace0\uc758 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc778 \ud50c\ub7ad\ud06c\ub294 \ubc43\uc0b4 \uc81c\uac70\uc5d0\ub3c4 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 20\ucd08 \uc720\uc9c0\ubd80\ud130 \uc2dc\uc791\ud574 \uafb8\uc900\ud788 \uc2dc\uac04\uc744 \ub298\ub824\uac00\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

3. \ub7f0\uc9c0(Lunge): \uade0\ud615 \uac10\uac01\uacfc \ud558\uccb4 \uadfc\ub825\uc744 \ub3d9\uc2dc\uc5d0 \uae30\ub974\ub294 \uc6b4\ub3d9\uc73c\ub85c, \uae38\uac8c \ub0b4\ub51b\ub294 \uc2a4\ud15d\uc73c\ub85c \ubcc0\ud615\ud558\uba74\uc11c \uc2dc\ud589\ud574\ubcf4\uc138\uc694. \ud070 \ubd80\uc0c1\uc744 \ubc29\uc9c0\ud558\uae30 \uc704\ud574 \ubc18\ub4dc\uc2dc \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n

4. \ud478\uc26c\uc5c5(Push-Up): \uc0c1\uccb4 \uadfc\uc721\uc744 \uc804\ubc18\uc801\uc73c\ub85c \uac15\ud654\ud560 \uc218 \uc788\ub294 \ud478\uc26c\uc5c5\uc740 \ubcc0\ud615\uc774 \ubb34\uad81\ubb34\uc9c4\ud569\ub2c8\ub2e4. \uc2dc\uc791\uc740 \ubb34\ub98e\uc744 \ub545\uc5d0 \ub300\uace0 \ud558\ub294 ‘\ubb34\ub98e \ud478\uc26c\uc5c5’\uc73c\ub85c \ubd80\ub2f4\uc744 \uc904\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

5. \uc0ac\uc774\ub4dc \ub7f0\uc9c0(Side Lunge): \uc606\uc73c\ub85c \uc6c0\uc9c1\uc774\uba70 \uace0\uad00\uc808\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc77c \uc218 \uc788\ub294 \ub3d9\uc791\uc73c\ub85c, \ubcf4\ud3ed\uc744 \ub113\ud600\uc11c \ucc9c\ucc9c\ud788 \ub0b4\ub824\uac00\ub294 \uac83\uc774 \ud3ec\uc778\ud2b8\uc785\ub2c8\ub2e4.<\/p>\n

\uc0dd\ud65c \uc18d \uc2e4\ucc9c \uc0ac\ub840<\/p>\n

\uc9c1\uc7a5\uc778 \ubc15\ubaa8 \uc528\ub294 \ub9e4\uc77c \uc544\uce68 10\ubd84\uc529 \uae30\ub2a5\uc131 \uc6b4\ub3d9\uc744 \uc2e4\ucc9c\ud558\uba74\uc11c \uccb4\ub825 \ud5a5\uc0c1\uc744 \uccb4\uac10\ud588\ub2e4\uace0 \ud569\ub2c8\ub2e4. \uadf8\ub294 “\uc608\uc804\uc5d0\ub294 \uc790\uc8fc \ud53c\ub85c\ub97c \ub290\uaf08\uc9c0\ub9cc, \uac04\ub2e8\ud55c \uc6b4\ub3d9 \uc2b5\uad00\uc744 \ub4e4\uc778 \ud6c4\ubd80\ud130\ub294 \ud558\ub8e8 \uc885\uc77c \ud65c\ub825\uc774 \ub118\uce69\ub2c8\ub2e4”\ub77c\uace0 \uc804\ud588\uc2b5\ub2c8\ub2e4. \ubc15 \uc528\ucc98\ub7fc \uc9e7\uc740 \uc2dc\uac04\uc5d0\ub3c4 \uafb8\uc900\ud788 \ubc18\ubcf5\ud558\ub294 \uac83\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4.<\/p>\n

\uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \ub09c\uc774\ub3c4\ub85c \uafb8\uc900\ud788 \uc2e4\ucc9c\ud55c\ub2e4\uba74, \uae30\ub2a5\uc131 \uc6b4\ub3d9\uc740 \ubc14\uc05c \ud604\ub300\uc778\uc5d0\uac8c \uc88b\uc740 \uac74\uac15 \ub3d9\ubc18\uc790\uac00 \ub420 \uac83\uc785\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c \uac04\ub2e8\ud788 \uc2dc\uc791\ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc73c\ub85c \ubcf4\ub2e4 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uc77c\uc0c1\uc744 \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"

\ucd5c\uadfc \uac74\uac15\uc744 \uc720\uc9c0\ud558\uace0\uc790 \ud558\ub294 \uc0ac\ub78c\ub4e4 \uc0ac\uc774\uc5d0\uc11c ‘\uae30\ub2a5\uc131 \uc6b4\ub3d9’\uc774 \ud56b\ud55c \ud2b8\ub80c\ub4dc\ub85c \ub5a0\uc624\ub974\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uae30\ub2a5\uc131 \uc6b4\ub3d9\uc740 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0\uc11c \uc0ac\uc6a9\ub418\ub294 \uadfc\uc721\uad70\uc744 \uac15\ud654\ud558\uace0 \uc804\uc2e0\uc758 \uade0\ud615\uc744 \ub9de\ucd94\ub294 \uc6b4\ub3d9\uc73c\ub85c, \uc77c\ubc18\uc801\uc778 \uccb4\ub825 \ud5a5\uc0c1\ubfd0 \uc544\ub2c8\ub77c \uad6c\uccb4\uc801\uc778 \uc0dd\ud65c \uc18d \ud65c\ub3d9 \ub2a5\ub825\uae4c\uc9c0 \ub192\uc77c \uc218 \uc788\ub294 \uc7a5\uc810\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc758 \uac00\uc7a5 \ud070 \ub9e4\ub825\uc740 \ud2b9\ubcc4\ud55c \uc7a5\ube44 \uc5c6\uc774\ub3c4 \uc9d1\uc5d0\uc11c \uac04\ub2e8\ud788 \ud560 \uc218 \uc788\ub2e4\ub294 \uc810\uc785\ub2c8\ub2e4. \ubc14\ub85c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 […]<\/p>\n","protected":false},"author":1,"featured_media":10198,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-10197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/looksstory.com\/index.php?rest_route=\/wp\/v2\/posts\/10197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/looksstory.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/looksstory.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/looksstory.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/looksstory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10197"}],"version-history":[{"count":1,"href":"https:\/\/looksstory.com\/index.php?rest_route=\/wp\/v2\/posts\/10197\/revisions"}],"predecessor-version":[{"id":10201,"href":"https:\/\/looksstory.com\/index.php?rest_route=\/wp\/v2\/posts\/10197\/revisions\/10201"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/looksstory.com\/index.php?rest_route=\/wp\/v2\/media\/10198"}],"wp:attachment":[{"href":"https:\/\/looksstory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/looksstory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/looksstory.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}