{"id":1938,"date":"2024-05-20T10:35:42","date_gmt":"2024-05-20T01:35:42","guid":{"rendered":"https:\/\/pkjnews.co.kr\/?p=1938"},"modified":"2024-05-20T10:07:30","modified_gmt":"2024-05-20T01:07:30","slug":"%eb%8b%a4%eb%a6%ac-%ed%86%b5%ec%a6%9d-%ec%99%84%ed%99%94-%ec%9a%b4%eb%8f%99%eb%b2%95-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%eb%a1%9c-%ed%8a%bc%ed%8a%bc%ed%95%9c-%eb%8b%a4%eb%a6%ac-%eb%a7%8c%eb%93%a4","status":"publish","type":"post","link":"https:\/\/pkjnews.co.kr\/?p=1938","title":{"rendered":"\ub2e4\ub9ac \ud1b5\uc99d \uc644\ud654 \uc6b4\ub3d9\ubc95: \ud544\ub77c\ud14c\uc2a4\ub85c \ud2bc\ud2bc\ud55c \ub2e4\ub9ac \ub9cc\ub4e4\uae30"},"content":{"rendered":"<p>\ub2e4\ub9ac \ud1b5\uc99d\uc740 \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\uac70\ub098 \uc11c \uc788\ub294 \uc0dd\ud65c \uc2b5\uad00\uc73c\ub85c \uc778\ud574 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\ub9ac \ud1b5\uc99d\uc740 \uac78\uc74c\uac78\uc774\uc640 \uc774\ub3d9\uc5d0 \ubd88\ud3b8\uc744 \uc8fc\uba70, \uc7a5\uae30\uc801\uc73c\ub85c\ub294 \ub354 \uc2ec\uac01\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc740 \ub2e4\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h4><\/h4>\n<p><strong>1. \ub808\uadf8 \uc11c\ud074 (Leg Circle)<\/strong><\/p>\n<p>\ub808\uadf8 \uc11c\ud074\uc740 \ub2e4\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uad00\uc808\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubc14\ub2e5\uc5d0 \ub204\uc6cc \ud55c \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub824 \ucc9c\ucc9c\ud788 \uc6d0\uc744 \uadf8\ub9ac\ub4ef \ub3cc\ub9bd\ub2c8\ub2e4. \ubc18\ub300\ucabd \ub2e4\ub9ac\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uac01 \ub2e4\ub9ac\ub9c8\ub2e4 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ub2e4\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uad00\uc808\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>2. \uc0ac\uc774\ub4dc \ud0a5 (Side Kick)<\/strong><\/p>\n<p>\uc0ac\uc774\ub4dc \ud0a5\uc740 \ub2e4\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc606\uc73c\ub85c \ub204\uc6cc \ud55c \uc190\uc744 \uba38\ub9ac \uc544\ub798\uc5d0 \ub450\uace0 \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub824 \uc55e\ub4a4\ub85c \ud0a5\ud569\ub2c8\ub2e4. \ubc18\ub300\ucabd \ub2e4\ub9ac\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uac01 \ub2e4\ub9ac\ub9c8\ub2e4 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ub2e4\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uade0\ud615 \uac10\uac01\uc744 \ub192\uc5ec \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>3. \ud578\ub4dc\ub808\ub4dc (Hundred)<\/strong><\/p>\n<p>\ud578\ub4dc\ub808\ub4dc\ub294 \ub2e4\ub9ac\uc640 \ubcf5\ubd80 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ub2e4\ub9ac\ub97c 45\ub3c4 \uac01\ub3c4\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \ud314\uc744 \ubc14\ub2e5\uc5d0\uc11c \uc57d\uac04 \ub4e4\uc5b4 \uc62c\ub9ac\uace0, \ucc9c\ucc9c\ud788 \ud314\uc744 \uc704\uc544\ub798\ub85c \ud754\ub4e4\uba74\uc11c 100\ud68c \ud638\ud761\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ub2e4\ub9ac\uc640 \ubcf5\ubd80 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\uc5ec \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>4. \ub864\uc5c5 (Roll Up)<\/strong><\/p>\n<p>\ub864\uc5c5\uc740 \ub2e4\ub9ac\uc640 \ucc99\ucd94\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ud314\uc744 \uba38\ub9ac \uc704\ub85c \ubed7\uc2b5\ub2c8\ub2e4. \ucc9c\ucc9c\ud788 \uc0c1\uccb4\ub97c \ub9d0\uc544 \uc62c\ub9ac\uba70 \ub2e4\ub9ac \ucabd\uc73c\ub85c \ubab8\uc744 \uc219\uc785\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c \uba87 \ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub3cc\uc544\uc635\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ub2e4\ub9ac\uc640 \ucc99\ucd94\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>5. \ucea3 \uc2a4\ud2b8\ub808\uce58 (Cat Stretch)<\/strong><\/p>\n<p>\ucea3 \uc2a4\ud2b8\ub808\uce58\ub294 \ub2e4\ub9ac\uc640 \ud5c8\ub9ac \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\uace0 \uc720\uc5f0\uc131\uc744 \ub192\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. \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. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ub2e4\ub9ac\uc640 \ud5c8\ub9ac \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><\/h4>\n<p>\ub2e4\ub9ac \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 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc774\ub7ec\ud55c \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub808\uadf8 \uc11c\ud074, \uc0ac\uc774\ub4dc \ud0a5, \ud578\ub4dc\ub808\ub4dc, \ub864\uc5c5, \ucea3 \uc2a4\ud2b8\ub808\uce58 \ub4f1 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uc5ec \ub2e4\ub9ac \ud1b5\uc99d \uc5c6\ub294 \uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc720\uc9c0\ud558\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ub2e4\ub9ac \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 \ud544\ub77c\ud14c\uc2a4\ub97c \uc0dd\ud65c\ud654\ud558\uc2dc\uae38 \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub2e4\ub9ac \ud1b5\uc99d\uc740 \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\uac70\ub098 \uc11c \uc788\ub294 \uc0dd\ud65c \uc2b5\uad00\uc73c\ub85c \uc778\ud574 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\ub9ac \ud1b5\uc99d\uc740 \uac78\uc74c\uac78\uc774\uc640 \uc774\ub3d9\uc5d0 \ubd88\ud3b8\uc744 \uc8fc\uba70, \uc7a5\uae30\uc801\uc73c\ub85c\ub294 \ub354 \uc2ec\uac01\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc740 \ub2e4\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. 1. \ub808\uadf8 \uc11c\ud074 (Leg Circle) [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1939,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,46],"tags":[],"class_list":["post-1938","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-46"],"_links":{"self":[{"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1938","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1938"}],"version-history":[{"count":0,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1938\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1939"}],"wp:attachment":[{"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1938"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1938"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1938"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}