{"id":2409,"date":"2024-04-01T09:38:34","date_gmt":"2024-04-01T00:38:34","guid":{"rendered":"https:\/\/tpbridge.newspro.kr\/?p=2409"},"modified":"2024-04-11T09:55:05","modified_gmt":"2024-04-11T00:55:05","slug":"%eb%b4%84%ec%b2%a0-%ec%a7%81%ec%9e%a5%ec%9d%b8%ec%9d%84-%ec%9c%84%ed%95%9c-%ec%9d%98%ec%9e%90-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%ec%82%ac%eb%ac%b4%ec%8b%a4%ec%97%90%ec%84%9c-%eb%aa%b8%ea%b3%bc","status":"publish","type":"post","link":"https:\/\/tpbridge.newspro.kr\/?p=2409","title":{"rendered":"\ubd04\ucca0 \uc9c1\uc7a5\uc778\uc744 \uc704\ud55c \uc758\uc790 \ud544\ub77c\ud14c\uc2a4: \uc0ac\ubb34\uc2e4\uc5d0\uc11c \ubab8\uacfc \ub9c8\uc74c\uc744 \ucf00\uc5b4\ud558\ub294 \ubc29\ubc95"},"content":{"rendered":"<p>\ubd04\ucca0, \uc0c8\ub85c\uc6b4 \uc2dc\uc791\uacfc \ud568\uaed8 \ubab8\uacfc \ub9c8\uc74c\uc744 \uad00\ub9ac\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ubc14\uc05c \uc9c1\uc7a5 \uc0dd\ud65c \uc18d\uc5d0\uc11c \uc6b4\ub3d9\uc774\ub098 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud560 \uc2dc\uac04\uc744 \ub0b4\uae30 \uc5b4\ub824\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\ud589\ud788\ub3c4 \uc758\uc790\uc5d0\uc11c\ub3c4 \ud560 \uc218 \uc788\ub294 \uac04\ub2e8\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\ub4e4\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ub3d9\uc791\ub4e4\uc740 \uc0ac\ubb34\uc2e4\uc5d0\uc11c\ub3c4 \uc27d\uac8c \uc2e4\ucc9c\ud560 \uc218 \uc788\uc5b4 \ubd04\ucca0 \uc9c1\uc7a5\uc778\ub4e4\uc5d0\uac8c \uc774\uc0c1\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ol>\n<li><strong>\ucf54\uc5b4 \uac15\ud654\ub97c \uc704\ud55c \uc758\uc790 \ud2b8\uc704\uc2a4\ud2b8 (Chair Twists)<\/strong>:\n<ul>\n<li>\uc758\uc790\uc5d0 \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0 \uc591\ucabd \uc190\uc744 \uc758\uc790\uc758 \uc88c\uc11d \ub4a4\uc5d0 \uc7a1\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc228\uc744 \ub0b4\uc26c\uba70 \uc0c1\uccb4\ub97c \ud55c\ucabd\uc73c\ub85c \ub3cc\ub824 \uc67c\ucabd \ud314\uafc8\uce58\ub97c \uc624\ub978\ucabd \ubb34\ub98e \ucabd\uc73c\ub85c \uac00\uc838\uac11\ub2c8\ub2e4.<\/li>\n<li>5-10\ucd08 \ub3d9\uc548 \uc720\uc9c0\ud55c \ud6c4, \ub4dc\ub7ec\ub215\ub2c8\ub2e4. \uc774\ud6c4 \ubc18\ub300\ud3b8\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc774 \ub3d9\uc791\uc740 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \ud5c8\ub9ac\ub97c \uc720\uc5f0\ud558\uac8c \ub9cc\ub4e4\uc5b4\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc758\uc790 \ub2e4\ub9ac \ub4e4\uae30 (Chair Leg Lifts)<\/strong>:\n<ul>\n<li>\uc758\uc790\uc5d0 \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ub4f1\ubc1b\uc774\uc5d0 \ub4f1\uc744 \uaf42\uace0 \uc190\uc744 \uc758\uc790 \uc591 \uc606\uc5d0 \uc7a1\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \ud5c8\ubc85\uc9c0\uac00 \ubc14\ub2e5\uacfc \ud3c9\ud589\ud558\ub3c4\ub85d \uc62c\ub9bd\ub2c8\ub2e4.<\/li>\n<li>\ub2e4\ub9ac\ub97c \ucd5c\ub300\ud55c \ub192\uac8c \uc62c\ub9b0 \ud6c4, \ucc9c\ucc9c\ud788 \ub0b4\ub824\ub193\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc774 \ub3d9\uc791\uc740 \ub300\ud1f4\uc0ac\ub450\uadfc\uacfc \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc758\uc790 \uc549\uc740 \uc790\uc138 \uc2a4\ud2b8\ub808\uce6d (Chair Seated Stretch)<\/strong>:\n<ul>\n<li>\uc758\uc790\uc5d0 \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ub4f1\ubc1b\uc774\uc5d0 \ub4f1\uc744 \uaf42\uace0 \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0 \uc591\uc190\uc744 \uc758\uc790 \uc544\ub798\uc5d0 \ub193\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc228\uc744 \ub4e4\uc774\uc26c\uba74\uc11c \ucc9c\ucc9c\ud788 \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc785\ub2c8\ub2e4.<\/li>\n<li>\ubab8\uc774 \ud3b4\uc9c8 \ub54c\uae4c\uc9c0 10-15\ucd08 \uc720\uc9c0\ud55c \ud6c4, \uc228\uc744 \ub0b4\uc26c\uba70 \uc6d0\ub798 \uc790\uc138\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4.<\/li>\n<li>\uc774 \ub3d9\uc791\uc740 \ub4f1, \uc5b4\uae68, \ubaa9 \uadfc\uc721\uc744 \uc2a4\ud2b8\ub808\uce6d\ud558\uc5ec \uae34\uc7a5\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc758\uc790 \ud50c\ub7ad\ud06c (Chair Plank)<\/strong>:\n<ul>\n<li>\uc758\uc790\uc5d0 \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \uc190\uc744 \uc758\uc790 \uc591 \uc606\uc5d0 \ub193\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ub2e4\ub9ac\ub97c \ub4a4\ub85c \ubed7\uc5b4 \ubab8\uc774 \uc758\uc790\uc640 \ud3c9\ud589\ud558\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li>\ubcf5\ubd80\ub97c \uae34\uc7a5\uc2dc\ud0a4\uace0 \ub4f1\uc744 \uace7\uac8c \ud3b4\uace0 10-20\ucd08 \ub3d9\uc548 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc774 \ub3d9\uc791\uc740 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc804\uc2e0 \uadfc\uc721\uc744 \ud65c\uc131\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>\ubc14\uc05c \uc9c1\uc7a5 \uc0dd\ud65c \uc18d\uc5d0\uc11c\ub3c4 \uc758\uc790\uc5d0 \uc549\uc544\uc11c \ud560 \uc218 \uc788\ub294 \uac04\ub2e8\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\ub4e4\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ub3d9\uc791\ub4e4\uc740 \ubab8\uc758 \uadfc\ub825\uacfc \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ubd04\ucca0\uc5d0\ub294 \uc774\ub7ec\ud55c \uc758\uc790 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\ub4e4\uc744 \ud1b5\ud574 \ubab8\uacfc \ub9c8\uc74c\uc744 \ucf00\uc5b4\ud574\ubcf4\uc138\uc694.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ubd04\ucca0, \uc0c8\ub85c\uc6b4 \uc2dc\uc791\uacfc \ud568\uaed8 \ubab8\uacfc \ub9c8\uc74c\uc744 \uad00\ub9ac\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ubc14\uc05c \uc9c1\uc7a5 \uc0dd\ud65c \uc18d\uc5d0\uc11c \uc6b4\ub3d9\uc774\ub098 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud560 \uc2dc\uac04\uc744 \ub0b4\uae30 \uc5b4\ub824\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\ud589\ud788\ub3c4 \uc758\uc790\uc5d0\uc11c\ub3c4 \ud560 \uc218 \uc788\ub294 \uac04\ub2e8\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\ub4e4\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ub3d9\uc791\ub4e4\uc740 \uc0ac\ubb34\uc2e4\uc5d0\uc11c\ub3c4 \uc27d\uac8c \uc2e4\ucc9c\ud560 \uc218 \uc788\uc5b4 \ubd04\ucca0 \uc9c1\uc7a5\uc778\ub4e4\uc5d0\uac8c \uc774\uc0c1\uc801\uc785\ub2c8\ub2e4. \ucf54\uc5b4 \uac15\ud654\ub97c \uc704\ud55c \uc758\uc790 \ud2b8\uc704\uc2a4\ud2b8 (Chair Twists): \uc758\uc790\uc5d0 \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0 \uc591\ucabd [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2410,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,1,39],"tags":[],"class_list":["post-2409","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-1","category-39"],"_links":{"self":[{"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts\/2409","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2409"}],"version-history":[{"count":1,"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts\/2409\/revisions"}],"predecessor-version":[{"id":2426,"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts\/2409\/revisions\/2426"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=\/wp\/v2\/media\/2410"}],"wp:attachment":[{"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tpbridge.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}