\ud5c8\ub9ac \ud1b5\uc99d\uc740 \ud604\ub300\uc778\uc758 \uc8fc\uc694 \uace0\ucda9 \uc911 \ud558\ub098\ub85c, \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc0dd\ud65c, \uc798\ubabb\ub41c \uc790\uc138, \uacfc\ub3c4\ud55c \uc2a4\ud2b8\ub808\uc2a4 \ub4f1\uc774 \uc8fc\uc694 \uc6d0\uc778\uc73c\ub85c \uaf3d\ud78c\ub2e4. \uc774\ub7ec\ud55c \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud558\ub294 \ub370 \uc788\uc5b4 \ud544\ub77c\ud14c\uc2a4\ub294 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ubc29\ubc95\uc73c\ub85c \uc54c\ub824\uc838 \uc788\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \ubab8\uc758 \ucf54\uc5b4\ub97c \uac15\ud654\ud558\uace0, \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uba70, \uc790\uc138\ub97c \uac1c\uc120\ud558\ub294 \ub370 \uc9d1\uc911\ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29\uc5d0 \ud2b9\ud788 \uc720\uc6a9\ud558\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc608\ubc29\ud560 \uc218 \uc788\ub294 \ubc29\ubc95\uacfc \uc9d1\uc5d0\uc11c \uac04\ub2e8\ud558\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \ub3d9\uc791\ub4e4\uc5d0 \ub300\ud574 \uc2ec\uce35\uc801\uc73c\ub85c \ub2e4\ub8ec\ub2e4.<\/p>\n
\ud544\ub77c\ud14c\uc2a4\uac00 \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29\uc5d0 \uc88b\uc740 \uc774\uc720<\/p>\n
\ud544\ub77c\ud14c\uc2a4\ub294 \uadfc\ub825 \uc6b4\ub3d9\uacfc \uc2a4\ud2b8\ub808\uce6d\uc744 \uacb0\ud569\ud558\uc5ec \uc2e0\uccb4\uc758 \uc804\ubc18\uc801\uc778 \uade0\ud615\uc744 \ub9de\ucd94\uace0, \ud5c8\ub9ac\uc640 \uac19\uc740 \ubd80\uc704\uc758 \ubd88\ud544\uc694\ud55c \ubd80\ub2f4\uc744 \uc904\uc5ec\uc900\ub2e4. \ud544\ub77c\ud14c\uc2a4\uc758 \ud575\uc2ec\uc740 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \uc788\uc73c\uba70, \ucf54\uc5b4\ub294 \ud5c8\ub9ac\uc640 \ubcf5\ubd80\ub97c \ud3ec\ud568\ud55c \ubab8\uc758 \uc911\uc2ec\ubd80\ub97c \uc758\ubbf8\ud55c\ub2e4. \ucf54\uc5b4 \uadfc\uc721\uc774 \uc57d\ud574\uc9c0\uba74 \ud5c8\ub9ac\uc5d0 \uacfc\ub3c4\ud55c \ubd80\ub2f4\uc774 \uac00\ud574\uc838 \ud1b5\uc99d\uc774 \ubc1c\uc0dd\ud560 \uc218 \uc788\uae30 \ub54c\ubb38\uc5d0, \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \ucf54\uc5b4\ub97c \uac15\ud654\ud558\uba74 \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29\uc5d0 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n
\ub610\ud55c, \ud544\ub77c\ud14c\uc2a4\ub294 \ud638\ud761\uc744 \uc870\uc808\ud558\uba74\uc11c \ub3d9\uc791\uc744 \uc9c4\ud589\ud558\uae30 \ub54c\ubb38\uc5d0 \ubab8\uc758 \uae34\uc7a5\uc744 \ud480\uace0, \ubab8 \uc804\uccb4\uc758 \uc720\uc5f0\uc131\uc744 \uc99d\uac00\uc2dc\ud0ac \uc218 \uc788\ub2e4. \uc720\uc5f0\uc131\uc774 \ud5a5\uc0c1\ub418\uba74, \ucc99\ucd94\uc640 \uad00\uc808\uc758 \uc6c0\uc9c1\uc784\uc774 \uc790\uc5f0\uc2a4\ub7ec\uc6cc\uc838 \ud5c8\ub9ac \ud1b5\uc99d\uc774 \uc644\ud654\ub418\uac70\ub098 \uc608\ubc29\ub420 \uc218 \uc788\ub2e4. \ud544\ub77c\ud14c\uc2a4\ub294 \uacfc\ub3c4\ud55c \ubb34\ub9ac \uc5c6\uc774 \ubd80\ub4dc\ub7fd\uace0 \uccb4\uacc4\uc801\uc778 \ub3d9\uc791\uc744 \ud1b5\ud574 \ubab8\uc744 \uac15\ud654\ud558\ubbc0\ub85c \ubd80\uc0c1 \uc5c6\uc774 \uc6b4\ub3d9\ud560 \uc218 \uc788\ub294 \uc7a5\uc810\uc774 \uc788\ub2e4.<\/p>\n
\ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29\uc744 \uc704\ud55c \uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\ub4e4<\/p>\n
\ud544\ub77c\ud14c\uc2a4\ub97c \uc2dc\uc791\ud560 \ub54c \uac00\uc7a5 \uc911\uc694\ud55c \uc810\uc740 \uafb8\uc900\ud568\uc774\ub2e4. \uc9d1\uc5d0\uc11c\ub3c4 \uac04\ub2e8\ud55c \ub3d9\uc791\ub4e4\uc744 \ud1b5\ud574 \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29 \ud6a8\uacfc\ub97c \uc5bb\uc744 \uc218 \uc788\ub2e4. \ub2e4\uc74c\uc740 \uc9d1\uc5d0\uc11c \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\ub4e4\uc774\ub2e4.<\/p>\n
\ube0c\ub9bf\uc9c0 (Bridge)<\/p>\n
\ube0c\ub9bf\uc9c0\ub294 \ucf54\uc5b4\uc640 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \uc720\ud6a8\ud55c \uc6b4\ub3d9\uc774\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ud5c8\ub9ac\uc640 \uc5c9\ub369\uc774, \ud558\uccb4\uc758 \uadfc\uc721\uc744 \uade0\ud615 \uc788\uac8c \ubc1c\ub2ec\uc2dc\ucf1c \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29\uc5d0 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \ube0c\ub9bf\uc9c0 \ub3d9\uc791\uc744 \uc2dc\uc791\ud560 \ub54c, \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uad7d\ud788\uace0 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9b0\ub2e4. \uadf8 \uc0c1\ud0dc\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub824 \ubab8\uc774 \uc77c\uc9c1\uc120\uc774 \ub418\ub3c4\ub85d \ud55c\ub2e4. \uc774 \uc790\uc138\uc5d0\uc11c \uc7a0\uc2dc \uba48\ucd94\uace0, \ucc9c\ucc9c\ud788 \uc5c9\ub369\uc774\ub97c \ub0b4\ub9ac\uba70 \uc6d0\uc704\uce58\ub85c \ub3cc\uc544\uc628\ub2e4. \uc774 \ub3d9\uc791\uc740 \ucf54\uc5b4\uc640 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0, \ud5c8\ub9ac\uc5d0 \uac00\ud574\uc9c0\ub294 \uc555\ub825\uc744 \uc904\uc774\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n
\ucc99\ucd94 \ub864 \uc5c5 (Spine Roll-Up)<\/p>\n
\ucc99\ucd94 \ub864 \uc5c5\uc740 \ucc99\ucd94\ub97c \uc720\uc5f0\ud558\uac8c \ud558\uace0, \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub3d9\uc791\uc774\ub2e4. \uc774 \ub3d9\uc791\uc740 \ud5c8\ub9ac\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uba70, \ucc99\ucd94\uc758 \uc6c0\uc9c1\uc784\uc744 \uac1c\uc120\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc2dc\uc791\ud55c\ub2e4. \uc591\ud314\uc744 \uba38\ub9ac \uc704\ub85c \ubed7\uace0, \uc228\uc744 \ub4e4\uc774\ub9c8\uc2e0 \ud6c4, \ucc99\ucd94\ub97c \ud558\ub098\uc529 \ucc9c\ucc9c\ud788 \ub9d0\uc544 \uc62c\ub9ac\ub4ef\uc774 \uc77c\uc73c\ud0a8\ub2e4. \uc0c1\uccb4\uac00 \uc644\uc804\ud788 \uc77c\uc5b4\ub09c \ud6c4, \ub2e4\uc2dc \ucc9c\ucc9c\ud788 \ucc99\ucd94\ub97c \ud55c \ub9c8\ub514\uc529 \ub0b4\ub9ac\uba70 \uc6d0\uc704\uce58\ub85c \ub3cc\uc544\uc628\ub2e4. \uc774 \ub3d9\uc791\uc740 \ucc99\ucd94\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0, \ud5c8\ub9ac \uc8fc\ubcc0\uc758 \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n
\uc218\ud37c\ub9e8 (Superman)<\/p>\n
\uc218\ud37c\ub9e8 \ub3d9\uc791\uc740 \ub4f1\uacfc \ud5c8\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \uc720\uc6a9\ud55c \uc6b4\ub3d9\uc774\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29\ubfd0\ub9cc \uc544\ub2c8\ub77c \ud5c8\ub9ac \uadfc\uc721\uc744 \ud0c4\ud0c4\ud558\uac8c \ub9cc\ub4e4\uc5b4\uc900\ub2e4. \ubc14\ub2e5\uc5d0 \uc5ce\ub4dc\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ud314\uacfc \ub2e4\ub9ac\ub97c \ub3d9\uc2dc\uc5d0 \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4. \uc774\ub54c \ud314\uc740 \uba38\ub9ac \uc55e\ucabd\uc73c\ub85c \ubed7\uace0, \ub2e4\ub9ac\ub294 \uc5c9\ub369\uc774 \ub192\uc774\ub85c \ub4e4\uc5b4 \uc62c\ub824 \ubab8\uc774 “\uc218\ud37c\ub9e8”\ucc98\ub7fc \uacf5\uc911\uc5d0 \ub5a0 \uc788\ub294 \uc790\uc138\ub97c \ub9cc\ub4e0\ub2e4. \uc774 \uc790\uc138\ub97c \uba87 \ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4, \ucc9c\ucc9c\ud788 \ud314\uacfc \ub2e4\ub9ac\ub97c \ub0b4\ub9b0\ub2e4. \uc218\ud37c\ub9e8 \ub3d9\uc791\uc740 \ud5c8\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0, \uc2e0\uccb4 \uade0\ud615\uc744 \uc7a1\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4.<\/p>\n
\ucea3-\uce74\uc6b0 \uc2a4\ud2b8\ub808\uce6d (Cat-Cow Stretch)<\/p>\n
\ucea3-\uce74\uc6b0 \uc2a4\ud2b8\ub808\uce6d\uc740 \ucc99\ucd94\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0, \ud5c8\ub9ac\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\ub294 \uc6b4\ub3d9\uc774\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ud2b9\ud788 \ud5c8\ub9ac \ud1b5\uc99d\uc774 \uc788\uc744 \ub54c \ud6a8\uacfc\uc801\uc774\ub2e4. \ub124 \ubc1c\ub85c \uae30\ub294 \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud558\uba70, \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uba74\uc11c \ucc99\ucd94\ub97c \uc544\ub798\ub85c \ub0b4\ub9ac\uace0 \uba38\ub9ac\uc640 \uc5c9\ub369\uc774\ub97c \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4(\uce74\uc6b0 \uc790\uc138). \ubc18\ub300\ub85c \uc228\uc744 \ub0b4\uc26c\uba74\uc11c \ucc99\ucd94\ub97c \ub465\uae00\uac8c \ub9d0\uace0, \ud131\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uae30\uba70 \ub4f1\uc744 \uc704\ub85c \uc62c\ub9b0\ub2e4(\ucea3 \uc790\uc138). \uc774 \ub3d9\uc791\uc740 \ucc99\ucd94\ub97c \ubd80\ub4dc\ub7fd\uac8c \uc6c0\uc9c1\uc5ec \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0, \ud5c8\ub9ac\uc758 \uae34\uc7a5\uc744 \uc644\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n
\ub808\uadf8 \uc2a4\ud2b8\ub808\uce58 (Leg Stretch)<\/p>\n
\ub808\uadf8 \uc2a4\ud2b8\ub808\uce58\ub294 \ud5c8\ub9ac\uc640 \uc5c9\ub369\uc774 \uc8fc\ubcc0\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\ub294 \uc6b4\ub3d9\uc774\ub2e4. \ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6b4 \ud6c4, \ud55c \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub824 \uc190\uc73c\ub85c \ubb34\ub98e \uc544\ub798\ub97c \uc7a1\uace0 \ub2e4\ub9ac\ub97c \ubab8\ucabd\uc73c\ub85c \ub2f9\uae34\ub2e4. \ubc18\ub300\ucabd \ub2e4\ub9ac\ub294 \ubc14\ub2e5\uc5d0 \ubed7\uc740 \uc0c1\ud0dc\ub85c \ub450\uace0, \ud5c8\ub9ac\uc640 \uc5c9\ub369\uc774\uac00 \ubc14\ub2e5\uc5d0 \ubd99\uc5b4 \uc788\ub3c4\ub85d \uc720\uc9c0\ud55c\ub2e4. \uc774 \ub3d9\uc791\uc744 \ud1b5\ud574 \ud5c8\ub9ac\uc758 \ud558\ubd80 \uadfc\uc721\uc744 \ub298\ub824\uc8fc\uace0, \ud1b5\uc99d\uc744 \uc608\ubc29\ud560 \uc218 \uc788\ub2e4.<\/p>\n
\uc6b4\ub3d9 \ud6c4 \ud68c\ubcf5\uacfc \uc8fc\uc758\uc0ac\ud56d<\/p>\n
\ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29\uc744 \uc704\ud55c \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791\ub4e4\uc740 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub418\uc9c0\ub9cc, \uacfc\ub3c4\ud55c \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \ud5c8\ub9ac\uc5d0 \ubd80\ub2f4\uc744 \uc904 \uc218 \uc788\ub2e4. \ub530\ub77c\uc11c \uc6b4\ub3d9\uc744 \uc9c4\ud589\ud560 \ub54c\ub294 \ucc9c\ucc9c\ud788, \uc815\ud655\ud55c \uc790\uc138\ub85c \ub3d9\uc791\uc744 \uc218\ud589\ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \ucda9\ubd84\ud55c \uc2a4\ud2b8\ub808\uce6d\uacfc \ud734\uc2dd\uc744 \ud1b5\ud574 \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\uace0, \uae34\uc7a5\uc744 \uc644\ud654\ud558\ub294 \uac83\uc774 \uc88b\ub2e4.<\/p>\n
\ub610\ud55c, \ud544\ub77c\ud14c\uc2a4\ub97c \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \ubab8 \uc0c1\ud0dc\ub97c \uc810\uac80\ud558\uace0, \ud5c8\ub9ac\uac00 \uc774\ubbf8 \uc544\ud508 \uc0c1\ud0dc\ub77c\uba74 \uc804\ubb38\uac00\uc758 \uc0c1\ub2f4\uc744 \ubc1b\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \ubb34\ub9ac\ud558\uc9c0 \uc54a\uace0, \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \uc6b4\ub3d9 \uac15\ub3c4\uc640 \ube48\ub3c4\ub97c \uc124\uc815\ud558\uc5ec \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uba74 \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub420 \uac83\uc774\ub2e4.<\/p>\n
\ud544\ub77c\ud14c\uc2a4\ub294 \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc774\ub2e4. \ud2b9\ud788 \uc9d1\uc5d0\uc11c \uac04\ub2e8\ud558\uac8c \ud560 \uc218 \uc788\ub294 \ub3d9\uc791\ub4e4\uc744 \ud1b5\ud574 \ucf54\uc5b4 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0, \ud5c8\ub9ac\uc640 \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uade0\ud615\uc744 \ub9de\ucd94\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \uafb8\uc900\ud788 \ud544\ub77c\ud14c\uc2a4\ub97c \uc2e4\ucc9c\ud558\uba74\uc11c \ubab8\uc758 \uc720\uc5f0\uc131\uacfc \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uba74, \ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uac74\uac15\ud55c \ubab8\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"
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