{"id":1610,"date":"2022-12-21T13:54:59","date_gmt":"2022-12-21T04:54:59","guid":{"rendered":"https:\/\/thehealthtips.net\/?p=1610"},"modified":"2022-12-21T13:54:59","modified_gmt":"2022-12-21T04:54:59","slug":"%ed%94%8c%eb%9e%ad%ed%81%ac-%ec%96%b4%eb%a0%b5%eb%8b%a4%ea%b3%a0-%ec%a7%91%ec%97%90%ec%84%9c-%ec%89%bd%ea%b2%8c-%ed%95%98%ec%9e%90","status":"publish","type":"post","link":"https:\/\/thehealthtips.net\/?p=1610","title":{"rendered":"\ud50c\ub7ad\ud06c, \uc5b4\ub835\ub2e4\uace0? \uc9d1\uc5d0\uc11c \uc27d\uac8c \ud558\uc790!"},"content":{"rendered":"\n
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\u201c\ud50c\ub7ad\ud06c \uc88b\ub2e4\ub294 \uac74 \uc54c\uc9c0, \ud558\uc9c0\ub9cc \uc5b4\ub835\uc796\uc544!\u201d<\/p>\n<\/blockquote>\n\n\n\n

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\uc6b4\ub3d9\uc744 \ud3ec\uae30\ud558\ub294 \uc0ac\ub78c\ub4e4\uc758 \uc774\uc720\ub294 \ucc38 \ub9ce\uc2b5\ub2c8\ub2e4.
\ud2b9\ud788 \ud50c\ub7ad\ud06c\ub294 \uc790\uc138\uac00 \uc5b4\ub835\uace0 \ud798\ub4e4\uc5b4 10\uac1c\ub3c4 \ucc44\uc6b0\uc9c0 \ubabb\ud558\uace0 \ud3ec\uae30\ud558\ub294 \uacbd\uc6b0\uac00 \ub2e4\ubc18\uc0ac\uc8e0.

\ud558\uc9c0\ub9cc \ud50c\ub7ad\ud06c\ub3c4 \uc9d1\uc5d0\uc11c \uc880 \ub354 \uc27d\uac8c \ud560 \uc218 \uc788\ub2e4\ub294 \uc0ac\uc2e4\uc744 \uc544\uc2dc\ub098\uc694?

\ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc740 \ucf54\uc5b4\ub97c \uac15\ud654\ud558\uace0 \ubab8 \uc804\uccb4\uc5d0 \uc548\uc815\uc131\uc744 \uad6c\ucd95\ud558\ub294\ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \uccb4\uc911 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.
\ub2e8\uc21c\ud558\uace0 \ubcf5\uc7a1\ud558\uc9c0 \uc54a\uc744 \ubfd0\ub9cc \uc544\ub2c8\ub77c \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\ud6a8\uacfc\ub97c \ub098\ud0c0\ub0c5\ub2c8\ub2e4. \uc798 \ub530\ub77c\ud574 \ubcf4\uc2dc\uc8e0.<\/p>\n\n\n\n

\uc5ec\uae30\uc11c \uc9da\uace0 \ub118\uc5b4\uac00\uc57c \ud560 <\/strong>“\ud50c\ub7ad\ud06c TIP\u201d <\/strong>!!!<\/strong><\/p>\n\n\n\n

\ub2e4\ub978 \uc6b4\ub3d9 \ub8e8\ud2f4\uacfc \ub9c8\ucc2c\uac00\uc9c0\ub85c \ud50c\ub7ad\ud06c \uc6b4\ub3d9 \uc5ed\uc2dc \uae30\ubcf8\uc790\uc138\uc640 \ubcc0\ud615\ub41c \uc790\uc138\uac00 \uc788\uc2b5\ub2c8\ub2e4.
\ubcc0\ud615\ub418\ub294 \uc790\uc138\ub294 \ucd08\ubcf4\uc790\uac00 \ucc98\uc74c\ubd80\ud130 \ub530\ub77c\ud558\uae30 \ud798\ub4e4 \uc218 \uc788\uc73c\ubbc0\ub85c
\uc790\uc2e0\uc758 \uccb4\ub825\uc5d0 \ub9de\ub294 \uc790\uc138\ub97c \uc120\ud0dd\ud574 \ud558\ub098\ud558\ub098 \uc775\ud600\ub098\uac00\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.

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\uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ud50c\ub7ad\ud06c \uc790\uc138 1. \ud3ec\uc5b4 \uc554 \ud50c\ub7ad\ud06c<\/strong>(<\/strong>Forearm plank)<\/strong>

\ub300\ubd80\ubd84\uc758 \uc0ac\ub78c\ub4e4\uc740 \ud3ec\uc5b4 \uc554 \ud50c\ub7ad\ud06c\ub85c \uc2dc\uc791\ud558\uba70 \ud45c\uc900 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \ubcf4\uace0 \uc788\ub2e4.
\ud314\uafc8\uce58\ub294 \uad6c\ubd80\ub9ac\uace0 \ub2e4\ub9ac\ub97c \ud3b4\uace0 \uc5ce\ub4dc\ub9b0 \uc0c1\ud0dc\ub85c \ub215\uae30\ub9cc \ud558\uba74 \ub41c\ub2e4.
\uc190\uc774 \ubc14\ub2e5\uc5d0 \ud3c9\ud3c9\ud558\uac8c \ub193\uc778 \uc0c1\ud0dc\uc5d0\uc11c \ud314\ub69d\uc744 \uc11c\ub85c \ud3c9\ud589\ud558\uac8c \uc720\uc9c0\ud558\ub3c4\ub85d \ud55c\ub2e4.
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\uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ud50c\ub7ad\ud06c \uc790\uc138 2. \ud558\uc774 \ud50c\ub7ad\ud06c(High plank)<\/strong>

\uba3c\uc800 \ubc14\ub2e5\uc5d0 \uc5ce\ub4dc\ub9b0 \ub2e4\uc74c \ucc9c\ucc9c\ud788 \ubab8\uc744 \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub824 \ubc1c\uac00\ub77d\uacfc \uc190\ubc14\ub2e5\uc73c\ub85c\ub9cc \uccb4\uc911\uc744 \uc9c0\ud0f1\ud574\uc57c \ud55c\ub2e4.
\uc190\ubc14\ub2e5\uc740 \uc5b4\uae68\ub113\uc774 \ub9cc\ud07c \ubc8c\ub824\uc8fc\uace0 \ubc1c \ub4a4\uafc8\uce58\ub294 \ubc1c\uac00\ub77d\uacfc \uc218\uc9c1\uc774 \ub418\ub3c4\ub85d \ub9cc\ub4e4\uc5b4 \uc900\ub2e4.
\uac00\ub2a5\ud55c \uc624\ub7ab\ub3d9\uc548 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uace0 \ucf54\uc5b4\uac00 \ub2e8\ub2e8\ud788 \uace0\uc815\ub418\uc5c8\ub294\uc9c0 \uc911\uac04\uc911\uac04 \ud655\uc778 \ud55c\ub2e4.

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\uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ud50c\ub7ad\ud06c \uc790\uc138 3. \ub2c8 \ud50c\ub7ad\ud06c(Knee plank)<\/strong>
\ubc14\ub2e5\uc5d0 \ubb34\ub98e\uc744 \ub300\uace0 \uc5ce\ub4dc\ub9b0 \ub2e4\uc74c \ud55c\ucabd \ud314\ub85c \uccb4\uc911\uc744 \uc9c0\ud0f1\ud55c\ub2e4.
\ub2e4\uc74c \uc9c0\ud0f1\ud558\uace0 \uc788\ub294 \ud314\uc758 \ubc18\ub300\ucabd \ubb34\ub98e\uc744 \ucc9c\ucc9c\ud788 \ud3b4 \ud55c\ucabd \ud314\uacfc \ubc18\ub300\ucabd \ubb34\ub98e\uc73c\ub85c \uccb4\uc911\uc744 \uc9c0\ud0f1\ud558\uba74 \ub41c\ub2e4. 
\uc774\ub54c \ub4f1\uc774 \ub9d0\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ub611\ubc14\ub85c \uc720\uc9c0\ud558\uace0 \ucf54\uc5b4\ub97c \ub2e8\ub2e8\ud788 \uc720\uc9c0\ud558\ub3c4\ub85d \uc790\uc138\ub97c \uc5ec\uc2b5\ud55c\ub2e4.

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\uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ud50c\ub7ad\ud06c \uc790\uc138 4. \uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c(Side plank)<\/strong>
\uc815\uc0c1\uc801\uc778 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \uc2dc\uc791\ud55c \ub2e4\uc74c \uc624\ub978 \ud314\uafc8\uce58\ub97c \ubc14\ub2e5\uc5d0 \uace0\uc815\uc2dc\ud0a4\uace0 \uc67c\ucabd \ud314\uc740 \ud558\ub298\uc744 \ud5a5\ud574 \ucc9c\ucc9c\ud788 \uc62c\ub824\uc900\ub2e4. \uc774\ub54c \uc790\uc138\ub294 \uc790\uc5f0\uc2a4\ub808 \uac00\uc2b4\uacfc \ubab8\uc804\uccb4\uac00 \uc606\uc73c\ub85c \uc774\ub3d9\ud558\uac8c \ub41c\ub2e4. \uc67c\ud314\uc744 \ucc9c\uc7a5\ucabd\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub824 \ud314\uc744 T\uc790 \ubaa8\uc591\uc73c\ub85c \ub9cc\ub4e4\uc5b4 \uc900\ub2e4. \ubc18\ub300\ucabd \uc5ed\uc2dc \ub611\uac19\uc740 \ubc29\uc2dd\uc73c\ub85c \ubc18\ubcf5\ud558\uba74 \ub41c\ub2e4.

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\uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ud50c\ub7ad\ud06c \uc790\uc138 5. \uc204\ub354 \ud130\uce58 \ud50c\ub7ad\ud06c(Plank with a shoulder touch)<\/strong>
\ud50c\ub7ad\ud06c \uc6b4\ub3d9\uc758 \uc26c\uc6b4 \ubc84\uc804\uc73c\ub85c \ud45c\uc900 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \uc2dc\uc791\ud558\uba74 \ub41c\ub2e4.
\uc790\uc138\ub97c \uc7a1\uc740 \ub4a4 \uc624\ub978\uc190\uc744 \ubed7\uc5b4 \uc67c\ucabd \uc5b4\uae68\ub97c \ud130\uce58\ud558\uace0 \ub2e4\uc2dc \ub0b4\ub824 \ub193\ub294\ub2e4.
\ubc18\ub300\ucabd \uc5ed\uc2dc \uac19\uc740 \ubc29\uc2dd\uc73c\ub85c \ubc18\ubcf5\ud558\uba74 \ub41c\ub2e4.

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\uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ud50c\ub7ad\ud06c \uc790\uc138 6. \ud2b8\uc704\uc2a4\ud2b8 \ub2c8 \ud50c\ub7ad\ud06c(Twisting knee plank)<\/strong>
\ubb34\ub98e\uc744 \ube44\ud2b8\ub294 \uc6b4\ub3d9\uc740 \ucc9c\ucc9c\ud788 \uc624\ub974\ub294 \ub4f1\uc0b0 \uc6b4\ub3d9\uacfc \uc720\uc0ac\ud558\ub2e4. \ud558\uc774 \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ucde8\ud558\uace0 \ud558\uccb4\ub97c \ucc9c\ucc9c\ud788 \uc67c\ucabd\uc73c\ub85c \ube44\ud2c0\uc5b4 \uc624\ub978\ucabd \uc5c9\ub369\uc774\ub97c \ubc14\ub2e5\uc73c\ub85c \uac00\uc838\uc654\ub2e4 \uc13c\ud130\ub85c \ub3cc\uc544\uc628\ub2e4. \uadf8\ub7f0 \ub2e4\uc74c \ud558\uccb4\ub97c \uc624\ub978\ucabd\uc73c\ub85c \ube44\ud2c0\uc5b4 \uc67c\ucabd \uc5c9\ub369\uc774\ub97c \ubc14\ub2e5\uc73c\ub85c \uac00\uc838\uc628 \ub4a4 \ub2e4\uc2dc \uc13c\ud130\ub85c \ub3cc\uc544\uc624\uba74 \ub41c\ub2e4. \uadf8\ub7f0 \ub2e4\uc74c \uc67c\ucabd \ubb34\ub98e\uc744 \uc624\ub978\ucabd \ud314\uafc8\uce58\ucabd\uc73c\ub85c \ub2f9\uaca8\uc900 \ub4a4 \uc7a0\uc2dc \uba48\ucd98 \ub2e4\uc74c \ub2e4\uc2dc \uc6d0\uc0c1\ud0dc\ub85c \ub3cc\uc544\uc624\uba74 \ub41c\ub2e4. \ubc18\ub300\ucabd\ub3c4 \uac19\uc740 \ubc29\uc2dd\uc73c\ub85c \ubc18\ubcf5\ud558\uc5ec \uc790\uadf9\uc2dc\ucf1c \uc900\ub2e4. \uc774 \ub3d9\uc791\uc740 \ud558\uc774 \ud50c\ub7ad\ud06c\uc758 \uac15\ud654\ub41c \ubc84\uc804\uc73c\ub85c \ubcf4\ub2e4 \ub192\uc740 \ud6a8\uacfc\ub97c \uc5bb\uc744 \uc218 \uc788\ub2e4.

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\uc9d1\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ud50c\ub7ad\ud06c \uc790\uc138 7. \ub9ac\ubc84\uc2a4 \ud50c\ub7ad\ud06c(Reverse plank)<\/strong>
\ub9ac\ubc84\uc2a4 \ud50c\ub7ad\ud06c\ub97c \ucc98\uc74c \uc2dc\ub3c4\ud558\uac8c \ub420 \uacbd\uc6b0 \ub2e4\uc18c \ubcf5\uc7a1\ud558\uace0 \uc57d\uac04\uc758 \ubd88\ud3b8\ud568\uc774 \ub530\ub97c \uc218 \uc788\ub2e4. \ud3c9\uc18c \uc4f0\uc9c0 \uc54a\ub358 \uc790\uc138\ub85c \uadfc\uc721\uc744 \uc790\uadf9\ud558\uae30 \ub54c\ubb38\uc774\ub2e4. \ubc14\ub2e5\uc5d0 \uc549\uc544 \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ubed7\uace0 \ud314\uc744 \uc606\uad6c\ub9ac \ucabd\uc73c\ub85c \ub0b4\ub824\uc8fc\ub294 \uc790\uc138\ub2e4. \uc5c9\ub369\uc774 \uc606\ucabd\uc73c\ub85c \ubc14\ub2e5\uc5d0 \uc190\uc744 \ub300\uace0 \uc190\uac00\ub77d\uc740 \ubc1c\ucabd\uc744 \ud5a5\ud558\ub3c4\ub85d \ud55c\ub2e4. \uc628 \ubab8\uc774 \uace7\uac8c \ud3bc\uccd0\uc9c8 \uc218 \uc788\ub3c4\ub85d \uc5c9\ub369\uc774\ub97c \ucd5c\ub300\ud55c \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub824\uc8fc\uba74 \ub192\uc740 \uc790\uadf9\uc744 \uc5bb\uc744 \uc218 \uc788\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u201c\ud50c\ub7ad\ud06c \uc88b\ub2e4\ub294 \uac74 \uc54c\uc9c0, \ud558\uc9c0\ub9cc \uc5b4\ub835\uc796\uc544!\u201d<\/p>\n","protected":false},"author":1,"featured_media":1615,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[135],"tags":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/55-10.jpeg?fit=660%2C440&ssl=1","jetpack-related-posts":[{"id":1158,"url":"https:\/\/thehealthtips.net\/?p=1158","url_meta":{"origin":1610,"position":0},"title":"\ucd94\uc6b4 \ubc14\uae65 \ub9d0\uace0\u2026\uaca8\uc6b8\ucca0 \uc2e4\ub0b4 \uc6b4\ub3d9 4\uac00\uc9c0]","date":"2022-12-07","format":false,"excerpt":"\ucd94\uc6b4 \ub0a0\uc528 \ub54c\ubb38\uc5d0 \uc9d1 \ubc16\uc73c\ub85c \ub098\uac00\ub294 \uac83\uc774 \ub450\ub824\uc6b4 \uc0ac\ub78c\ub4e4\uc744 \uc704\ud574, \ubbf8\uad6d \uac74\uac15\uc815\ubcf4\uc0ac\uc774\ud2b8 healthline\uc5d0\uc11c\ub294 \uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc2e4\ub0b4 \uc6b4\ub3d9 4\uac00\uc9c0\ub97c \uc18c\uac1c\ud588\ub2e4.","rel":"","context":""\uc6b4\ub3d9 \/ \uc0dd\ud65c\uc2b5\uad00"\uc5d0\uc11c","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/11-1.jpeg?fit=496%2C307&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6180,"url":"https:\/\/thehealthtips.net\/?p=6180","url_meta":{"origin":1610,"position":1},"title":"\uc758\uc0ac\uac00 \ucd94\ucc9c\ud558\ub294 \ubc43\uc0b4 \ud0c0\ud30c \uc6b4\ub3d9 \ud0d15","date":"2025-06-24","format":false,"excerpt":"\ubc43\uc0b4\uc744 \ud2b9\ubcc4\ud788 \uc5c6\uc568\uc218 \uc788\ub294 \uc6b4\ub3d9 5\uac00\uc9c0 \uc54c\ub824\ub4dc\ub824\uc694. \u200b \ud50c\ub7ad\ud06c \ubcf5\uc9c1\uadfc, \ubcf5\ud6a1\uadfc, \ub4f1, \uc5b4\uaed8\uae4c\uc9c0 \uc804\uc2e0 \uc790\uadf9\uc774 \ub418\ub294 \uc6b4\ub3d9\uc73c\ub85c \ucf54\uc5b4\uadfc\uc721 \uc6b4\ub3d9\uc758 \ub05d\ud310\uc655\uc774\uc8e0. \ud5c8\ub9ac\uac00 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