{"id":1867,"date":"2024-05-21T09:50:20","date_gmt":"2024-05-21T00:50:20","guid":{"rendered":"https:\/\/ljgnews.co.kr\/?p=1867"},"modified":"2024-05-28T10:45:05","modified_gmt":"2024-05-28T01:45:05","slug":"%ec%96%b4%ea%b9%a8-%ed%86%b5%ec%a6%9d-%ec%99%84%ed%99%94-%ec%8a%a4%ed%8a%b8%eb%a0%88%ec%b9%ad-%ec%9c%a0%ec%97%b0%ed%95%9c-%ec%96%b4%ea%b9%a8%eb%a5%bc-%ec%9c%84%ed%95%9c-%ec%8a%a4%ed%8a%b8%eb%a0%88","status":"publish","type":"post","link":"https:\/\/ljgnews.co.kr\/?p=1867","title":{"rendered":"\uc5b4\uae68 \ud1b5\uc99d \uc644\ud654 \uc2a4\ud2b8\ub808\uce6d: \uc720\uc5f0\ud55c \uc5b4\uae68\ub97c \uc704\ud55c \uc2a4\ud2b8\ub808\uce6d\ubc95"},"content":{"rendered":"<p>\uc5b4\uae68 \ud1b5\uc99d\uc740 \ucef4\ud4e8\ud130 \uc791\uc5c5\uacfc \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9\uc774 \uc77c\uc0c1\ud654\ub41c \ud604\ub300 \uc0ac\ud68c\uc5d0\uc11c \ud754\ud788 \ubc1c\uc0dd\ud569\ub2c8\ub2e4. \uc5b4\uae68 \ud1b5\uc99d\uc740 \ubaa9\uacfc \ub4f1\uc73c\ub85c \ud37c\uc9c8 \uc218 \uc788\uc5b4 \uc77c\uc0c1 \uc0dd\ud65c\uc758 \uc9c8\uc744 \ud06c\uac8c \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d\uc744 \ud1b5\ud574 \uc5b4\uae68 \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 \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h4><\/h4>\n<p><strong>1. \ud314 \uac78\uae30 \uc2a4\ud2b8\ub808\uce6d (Shoulder Stretch)<\/strong><\/p>\n<p>\ud314 \uac78\uae30 \uc2a4\ud2b8\ub808\uce6d\uc740 \uc5b4\uae68 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc774\uc644\uc2dc\ud0a4\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ud55c\ucabd \ud314\uc744 \uac00\uc2b4 \uc55e\uc73c\ub85c \ubed7\uace0, \ubc18\ub300\ucabd \ud314\ub85c \ud314\uafc8\uce58\ub97c \uc7a1\uc544 \ub2f9\uae41\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 20-30\ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ubc18\ub300\ucabd \ud314\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\uace0 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uc5b4 \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>2. \uc774\uae00 \uc554 \uc2a4\ud2b8\ub808\uce6d (Eagle Arms Stretch)<\/strong><\/p>\n<p>\uc774\uae00 \uc554 \uc2a4\ud2b8\ub808\uce6d\uc740 \uc5b4\uae68\uc640 \uc0c1\uccb4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ud314\uc744 \uc55e\uc5d0\uc11c \uad50\ucc28\uc2dc\ud0a4\uace0 \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \uc190\uc744 \ub9de\uc7a1\uc2b5\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\uc5d0\uc11c \ud314\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uba70 \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc785\ub2c8\ub2e4. 20-30\ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68\uc640 \uc0c1\uccb4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>3. \ubcbd\uc5d0 \uae30\ub300\uc5b4 \uc2a4\ud2b8\ub808\uce6d (Wall Stretch)<\/strong><\/p>\n<p>\ubcbd\uc5d0 \uae30\ub300\uc5b4 \uc2a4\ud2b8\ub808\uce6d\uc740 \uc5b4\uae68\uc640 \uac00\uc2b4 \uadfc\uc721\uc744 \ub298\ub9ac\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubcbd\uc744 \ub9c8\uc8fc\ubcf4\uace0 \uc11c\uc11c \ud55c\ucabd \ud314\uc744 \ubcbd\uc5d0 \ub300\uace0 \ubab8\uc744 \ucc9c\ucc9c\ud788 \ubc18\ub300\ucabd\uc73c\ub85c \ub3cc\ub9bd\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 20-30\ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68\uc640 \uac00\uc2b4 \uadfc\uc721\uc744 \uc2a4\ud2b8\ub808\uce6d\ud558\uc5ec \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>4. \uce74\uc6b0 \ud398\uc774\uc2a4 \uc2a4\ud2b8\ub808\uce6d (Cow Face Stretch)<\/strong><\/p>\n<p>\uce74\uc6b0 \ud398\uc774\uc2a4 \uc2a4\ud2b8\ub808\uce6d\uc740 \uc5b4\uae68\uc640 \ud314 \uadfc\uc721\uc744 \uae4a\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc549\uc740 \uc790\uc138\uc5d0\uc11c \ud55c\ucabd \ud314\uc744 \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \ub2e4\ub978 \ucabd \ud314\uc744 \uc544\ub798\ub85c \ub0b4\ub824 \ub4f1 \ub4a4\uc5d0\uc11c \uc190\uc744 \ub9de\uc7a1\uc2b5\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 20-30\ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68\uc640 \ud314 \uadfc\uc721\uc744 \uae4a\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\uc5ec \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><\/h4>\n<p>\uc5b4\uae68 \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 \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \ud1b5\ud574 \uc774\ub7ec\ud55c \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud314 \uac78\uae30 \uc2a4\ud2b8\ub808\uce6d, \uc774\uae00 \uc554 \uc2a4\ud2b8\ub808\uce6d, \ubcbd\uc5d0 \uae30\ub300\uc5b4 \uc2a4\ud2b8\ub808\uce6d, \uce74\uc6b0 \ud398\uc774\uc2a4 \uc2a4\ud2b8\ub808\uce6d \ub4f1 \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uc5ec \uc5b4\uae68 \ud1b5\uc99d \uc5c6\ub294 \uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc720\uc9c0\ud558\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d\uc740 \uc5b4\uae68 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\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 \uc2a4\ud2b8\ub808\uce6d\uc744 \uc0dd\ud65c\ud654\ud558\uc2dc\uae38 \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc5b4\uae68 \ud1b5\uc99d\uc740 \ucef4\ud4e8\ud130 \uc791\uc5c5\uacfc \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9\uc774 \uc77c\uc0c1\ud654\ub41c \ud604\ub300 \uc0ac\ud68c\uc5d0\uc11c \ud754\ud788 \ubc1c\uc0dd\ud569\ub2c8\ub2e4. \uc5b4\uae68 \ud1b5\uc99d\uc740 \ubaa9\uacfc \ub4f1\uc73c\ub85c \ud37c\uc9c8 \uc218 \uc788\uc5b4 \uc77c\uc0c1 \uc0dd\ud65c\uc758 \uc9c8\uc744 \ud06c\uac8c \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d\uc744 \ud1b5\ud574 \uc5b4\uae68 \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 \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. 1. \ud314 \uac78\uae30 \uc2a4\ud2b8\ub808\uce6d (Shoulder Stretch) \ud314 \uac78\uae30 \uc2a4\ud2b8\ub808\uce6d\uc740 \uc5b4\uae68 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc774\uc644\uc2dc\ud0a4\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1868,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,46],"tags":[],"class_list":["post-1867","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-46"],"_links":{"self":[{"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1867","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1867"}],"version-history":[{"count":1,"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1867\/revisions"}],"predecessor-version":[{"id":1869,"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1867\/revisions\/1869"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1868"}],"wp:attachment":[{"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1867"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1867"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ljgnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}