{"id":1960,"date":"2023-02-15T12:06:35","date_gmt":"2023-02-15T03:06:35","guid":{"rendered":"https:\/\/thehealthtips.net\/?p=1960"},"modified":"2023-02-15T12:08:08","modified_gmt":"2023-02-15T03:08:08","slug":"%ec%97%89%eb%8d%a9%ec%9d%b4%eb%8f%84-%ea%b8%b0%ec%96%b5%ec%83%81%ec%8b%a4%ec%a6%9d%ec%97%90-%ea%b1%b8%eb%a6%b0%eb%8b%a4-%ec%97%89%eb%8d%a9%ec%9d%b4-%eb%a7%90%eb%9e%91%ed%95%98%eb%8b%a4%eb%a9%b4","status":"publish","type":"post","link":"https:\/\/thehealthtips.net\/?p=1960","title":{"rendered":"“\uc5c9\ub369\uc774\ub3c4 \uae30\uc5b5\uc0c1\uc2e4\uc99d\uc5d0 \uac78\ub9b0\ub2e4”…\uc5c9\ub369\uc774 \ub9d0\ub791\ud558\ub2e4\uba74 \uc758\uc2ec"},"content":{"rendered":"\n

\ud55c\uad6d\uc778\uc740 \ud558\ub8e8 \ud3c9\uade0 7.5\uc2dc\uac04\uc744 \uc549\uc544\uc11c \ubcf4\ub0b8\ub2e4(2014 \uad6d\ubbfc\uac74\uac15\ud1b5\uacc4). \uc549\uc544 \uc788\ub294 \uc2dc\uac04\uc774 \uae38\uba74 \uc5ec\ub7ec \ubb38\uc81c\uac00 \ub098\ud0c0\ub098\ub294\ub370, \uadf8\uc911 \ud558\ub098\uac00 \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc57d\ud574\uc9c0\uba74\uc11c \uc5c9\ub369\uc774\uac00 \ub9d0\ub791\ud574\uc9c0\ub294 \uac83\uc774\ub2e4. \uc774\ub978\ubc14 ‘\uc8fd\uc740\uc5c9\ub369\uc774\uc99d\ud6c4\uad70’ \ud639\uc740 ‘\uc5c9\ub369\uc774\uae30\uc5b5\uc0c1\uc2e4\uc99d’\uc774\ub2e4.

\uc5c9\ub369\uc774\uc5d0 \uc9c0\ubc29\ub9cc \uc788\ub2e4\uace0 \uc0dd\uac01\ud558\uae30 \uc27d\uc9c0\ub9cc, \uc5c9\ub369\uc774\ub294 \uc6b0\ub9ac \ubab8\uc758 \uac00\uc7a5 \ud070 \uadfc\uc721 \uc911 \ud558\ub098\ub2e4. \uc6b0\ub9ac\uac00 \ub611\ubc14\ub85c \uc11c \uc788\uc744 \uc218 \uc788\uac8c \ud558\ub294 \uac83\ub3c4 \ud5c8\ub9ac\uc640 \ub2e4\ub9ac\ub97c \uc5f0\uacb0\ud558\ub294 \uc5c9\ub369\uc774 \uadfc\uc721 \ub355\uc774\ub2e4. \uc5c9\ub369\uc774\ub294 \ub300\ub454\uadfc, \uc911\ub454\uadfc, \uc18c\ub454\uadfc, \uc774 \uc138 \uadfc\uc721\uc73c\ub85c \uc774\ub904\uc838 \uc788\ub2e4. \uc774\uc911 \uc5c9\ub369\uc774\ub97c \uac00\uc7a5 \ub113\uac8c \ub36e\uace0 \uc788\ub294 \ub300\ub454\uadfc\uc740 \uc2e4\uc81c \ubc16\uc5d0\uc11c \ubcf4\uc774\ub294 \uadfc\uc721\uc774\ub2e4. 

\uc5c9\ub369\uc774 \uadfc\uc721\uc774 \ud1f4\ud654\ub3fc \uc57d\ud574\uc9c0\uba74 \ubcf4\uc0c1\uc791\uc6a9\uc73c\ub85c \uc5c9\ub369\uc774\uac00 \uc544\ub2cc \ub2e4\ub978 \ubd80\uc704\uc758 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uac8c \ub41c\ub2e4. \uc5c9\ub369\uc774\ub294 \ucc99\ucd94\uae30\ub9bd\uadfc\uacfc \uc5f0\uacb0\ub3fc \ud5c8\ub9ac\ub97c \ubc1b\uccd0\uc8fc\ub294\ub370, \uc5c9\ub369\uc774\uae30\uc5b5\uc0c1\uc2e4\uc99d\uc5d0 \uac78\ub9ac\uba74 \ud5c8\ub9ac \uadfc\uc721\uc774 \uc5c9\ub369\uc774 \ub300\uc2e0 \uc0ac\uc6a9\ub3fc \ucc99\ucd94\uc5d0 \ubd80\ud558\uac00 \uac78\ub824 \uace8\ubc18 \ubd88\uade0\ud615\uc774 \uc0dd\uae38 \uc218 \uc788\ub2e4. \uc5c9\ub369\uc774\uc5d0 \uc2e4\ub824\uc57c \ud560 \ubd80\ud558\uac00 \ud5c8\ub9ac\uc5d0 \uc7a5\uae30\uac04 \uac00\ud574\uc9c0\uba74, \ucc99\ucd94\uac00 \ud718\uace0 \uc694\ud1b5\uacfc \ud5c8\ub9ac\ub514\uc2a4\ud06c\uae4c\uc9c0 \uc0dd\uae38 \uc218 \uc788\ub2e4. \uc5c9\ub369\uc774\ub294 \ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc774\ub294 \uace0\uad00\uc808\uacfc \uc5f0\uacb0\ub3fc \uc788\uae30\uc5d0 \uace0\uad00\uc808 \ubb38\uc81c\ub3c4 \ub098\ud0c0\ub09c\ub2e4. \uace0\uad00\uc808 \uac00\ub3d9\uc131\uc774 \uc904\uc5b4\ub4e4\uc5b4 \ub4f1\uc774 \uad7d\uace0, \ud5c8\ub9ac\uc640 \ubb34\ub98e \ud1b5\uc99d\uc774 \ub098\ud0c0\ub098\uba70 \ub2e4\ub9ac \uc6c0\uc9c1\uc784\uc774 \uc81c\ud55c\ub420 \uc218 \uc788\ub2e4.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<\/a><\/p>\n\n\n\n

\uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uac10\uc18c\ub3fc \uc788\ub294\uc9c0 \ud655\uc778\ud558\ub294 \ubc29\ubc95\uc774 \uc788\ub2e4. \uc5ce\ub4dc\ub9b0 \uc790\uc138\ub85c \uc591\ucabd \ub2e4\ub9ac\ub97c \ud558\ub298\ub85c \ub4e4\uc5b4 \uc62c\ub838\uc744 \ub54c \uc5c9\ub369\uc774\uac00 \ub2e8\ub2e8\ud558\uc9c0 \uc54a\uace0 \ubb3c\ub801\ubb3c\ub801\ud558\ub2e4\uba74, \uc5c9\ub369\uc774\uae30\uc5b5\uc0c1\uc2e4\uc99d\uc5d0 \uac78\ub838\uc744 \uac00\ub2a5\uc131\uc774 \ud06c\ub2e4. \uc5c9\ub369\uc774\uc758 \uae30\uc5b5\uc744 \ub418\uc0b4\ub9ac\ub824\uba74 \uc549\uc544 \uc788\ub294 \uc2dc\uac04\uc744 \uc904\uc774\uace0 \uc6c0\uc9c1\uc5ec\uc57c \ud55c\ub2e4. 50\ubd84\uc5d0 \ud55c \ubc88\uc529 \uc790\ub9ac\uc5d0\uc11c \uc77c\uc5b4\ub098 \uc5c9\ub369\uc774\uc5d0 \ud798\uc774 \ub9ce\uc774 \ub4e4\uc5b4\uac00\ub294 \uae4c\uce58\ubc1c\ub85c \uc11c \uc788\ub294 \uac83\uc774 \ub3c4\uc6c0\ub41c\ub2e4. \uc11c\uc11c \uc77c\ud558\ub294 \uac83\ub3c4 \uc88b\ub2e4.<\/p>\n\n\n\n

\n

\uc5c9\ub369\uc774 \uadfc\uc721 \ubc1c\ub2ec\uc2dc\ud0a4\ub294 \uc6b4\ub3d9<\/p>\n<\/blockquote>\n\n\n\n

\n

\ube0c\ub9bf\uc9c0 \uc6b4\ub3d9(Bridge exercise)<\/p>\n<\/blockquote>\n\n\n\n

<\/a><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\ube0c\ub9bf\uc9c0 \uc6b4\ub3d9<\/p>\n\n\n\n

1. \ucc9c\uc7a5\uc744 \ubcf4\uace0 \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uc138\uc6b4\ub2e4. \uc190\uc740 X\uc790\ub85c \uad50\ucc28\ud574 \uac00\uc2b4 \uc704\uc5d0 \uc62c\ub9b0\ub2e4.
2. \uad04\uc57d\uadfc\uc744 \uc870\uc778 \ud6c4, \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc548\uc73c\ub85c \uc0b4\uc9dd \ub04c\uc5b4\ubaa8\uc544\uc11c \uc5c9\ub369\uc774\ub97c \uc218\ucd95\ud55c\ub2e4.<\/p>\n\n\n\n

<\/a><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\ube0c\ub9bf\uc9c0 \uc6b4\ub3d9<\/p>\n\n\n\n

3. \uc591\ucabd \ubc1c\ubc14\ub2e5\uc744 \ub204\ub978 \ud6c4, \ucc9c\ucc9c\ud788 \uc5c9\ub369\uc774\ub97c \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub824 5\ucd08\uac04 \uc720\uc9c0\ud55c\ub2e4. \uc774\ub54c, \ud5c8\ub9ac\ub97c \uc816\ud78c\ub2e4\ub294 \ub290\ub08c\ubcf4\ub2e4 \uc5c9\ub369\uc774 \ud798\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub824\uc57c \ud55c\ub2e4.
4. \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub0b4\ub9b0\ub2e4.
5. \ud638\ud761\uc744 \ub4e4\uc774\ub9c8\uc2dc\uace0 \ub0b4\ubc49\uc73c\uba74\uc11c \ub2e4\uc2dc \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \uc62c\ub9b0\ub2e4. \uc774\ub54c, \uad04\uc57d\uadfc\uae4c\uc9c0 \uc870\uc778\ub2e4.
6. \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub0b4\ub9b0 \ud6c4 \uc774 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n\n\n\n

\n

\ud074\ub7a8\uc258 \uc6b4\ub3d9(Clamshell exercise)<\/p>\n<\/blockquote>\n\n\n\n

<\/a><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\ud074\ub7a8\uc258 \uc6b4\ub3d9<\/p>\n\n\n\n

1. \uc606\uc73c\ub85c \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ud55c\ucabd \ud314\uc740 \ud314\ubca0\uac1c\ud558\uace0, \ub2e4\ub978 \ud314\uc740 \ubc14\ub2e5\uc744 \uc9da\uc5b4 \uc0c1\uccb4\ub97c \uace0\uc815\ud55c\ub2e4.
2. \uc591\ubc1c\uc744 \ubaa8\uc544 \ubd99\uc778 \ud6c4, \uace8\ubc18\uc774 \uc55e\ub4a4\ub85c \uc6c0\uc9c1\uc774\uc9c0 \uc54a\ub3c4\ub85d \ubc30\uc5d0 \ud798\uc744 \uc900\ub2e4.
3. \ud5c8\ub9ac\ub294 \uacfc\ud558\uac8c \uaebe\uc774\uc9c0 \uc54a\ub3c4\ub85d \ubc30\uaf3d\uc744 \uc0b4\uc9dd \ub04c\uc5b4\ub2f9\uaca8 \ud5c8\ub9ac \ucee4\ube0c\ub97c \uc720\uc9c0\ud55c\ub2e4.<\/p>\n\n\n\n

<\/a><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\ud074\ub7a8\uc258 \uc6b4\ub3d9<\/p>\n\n\n\n

4. \uace8\ubc18\uc744 \uace0\uc815\ud55c \uc0c1\ud0dc\uc5d0\uc11c \ud638\ud761\uc744 \ub0b4\uc26c\uba70 \ub2e4\ub9ac\ub9cc \ubc8c\ub9b0\ub2e4.
5. \uc5c9\ub369\uc774 \uadfc\uc721\uc5d0 \uae34\uc7a5\uc744 \uc720\uc9c0\ud558\uba74\uc11c \ud638\ud761\uc744 \ub9c8\uc2dc\uba70 \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \uc81c\uc790\ub9ac\ub85c \ubaa8\uc740\ub2e4. \uc774 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud55c\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

\uc549\uc544\u00a0\uc788\ub294\u00a0\uc2dc\uac04\uc774\u00a0\uae38\uba74\u00a0\uc5ec\ub7ec\u00a0\ubb38\uc81c\uac00\u00a0\ub098\ud0c0\ub098\ub294\ub370,\u00a0\uadf8\uc911\u00a0\ud558\ub098\uac00\u00a0\uc5c9\ub369\uc774\u00a0\uadfc\uc721\uc774\u00a0\uc57d\ud574\uc9c0\uba74\uc11c\u00a0\uc5c9\ub369\uc774\uac00\u00a0\ub9d0\ub791\ud574\uc9c0\ub294\u00a0\uac83\uc774\ub2e4.\u00a0\uc774\ub978\ubc14\u00a0‘\uc8fd\uc740\uc5c9\ub369\uc774\uc99d\ud6c4\uad70’\u00a0\ud639\uc740\u00a0‘\uc5c9\ub369\uc774\uae30\uc5b5\uc0c1\uc2e4\uc99d’\uc774\ub2e4.<\/p>\n","protected":false},"author":1,"featured_media":1962,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[135,132],"tags":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2023\/02\/11-2.jpeg?fit=572%2C338&ssl=1","jetpack-related-posts":[{"id":3262,"url":"https:\/\/thehealthtips.net\/?p=3262","url_meta":{"origin":1960,"position":0},"title":"\uc911\ub144 \uc774\ud6c4, ‘\uc5c9\ub369\uc774 \uadfc\uc721’\uc774 \uc5c6\uc73c\uba74 \uc0dd\uae30\ub294 \uc77c","date":"2023-08-18","format":false,"excerpt":"\uc911\ub144 \uc774\ud6c4, '\uc5c9\ub369\uc774 \uadfc\uc721'\uc774 \uc5c6\uc73c\uba74 \uc0dd\uae30\ub294 \uc77c","rel":"","context":""\uc6b4\ub3d9 \/ \uc0dd\ud65c\uc2b5\uad00"\uc5d0\uc11c","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2023\/08\/s-6.png?fit=499%2C273&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1002,"url":"https:\/\/thehealthtips.net\/?p=1002","url_meta":{"origin":1960,"position":1},"title":"\ud5c8\ub9ac \ud1b5\uc99d\uc744 \uc720\ubc1c\ud558\ub294 4\uac00\uc9c0 \uc790\uc138","date":"2022-11-18","format":false,"excerpt":"\uc6b4\uc804\ud560 \ub54c \uc6b4\uc804\uc11d\uc5d0 \uc549\uc544\uc788\ub294 \ub3d9\uc548 \uc624\ub7ab\ub3d9\uc548 \uad6c\ubd80\uc815\ud55c \uc790\uc138\ub97c \ucde8\ud558\uba74 \ub4f1, \ucf54\uc5b4 \ubc0f \ubcf5\ubd80 \uadfc\uc721\uc774 \uae34\uc7a5\ub418\uace0 \ud608\uc561 \uacf5\uae09\uc774 \uac10\uc18c\ud558\uc5ec \ud1b5\uc99d\uc774 \ub098\ud0c0\ub0a0 \uc218 \uc788\ub2e4\uace0 \uc804\ubb38\uac00\ub4e4\uc740 \ub9d0\ud55c\ub2e4. \uc6b4\uc804\uc744 \ud560 \ub54c \uccb4\uc911\uc744 \uc55e\uc73c\ub85c \ub450\uace0 \uad6c\ubd80\uc815\ud558\uac8c \ud578\ub4e4\uc744 \uc548\ub294 \ub4ef\ud55c \uc790\uc138\ub85c \uc624\ub79c \uc2dc\uac04 \uba38\ubb34\ub974\ub294 \uac83\uc740 \ucc99\ucd94 \uac74\uac15\uc5d0 \ub9e4\uc6b0 \ud070 \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\ub2e4. \uc6b4\uc804\uc744 \ud560 \ub54c\uc5d0\ub294\u2026","rel":"","context":""\uc6b4\ub3d9 \/ \uc0dd\ud65c\uc2b5\uad00"\uc5d0\uc11c","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/11\/Screenshot-2022-11-18-at-15.11.07.jpg?fit=640%2C427&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":5441,"url":"https:\/\/thehealthtips.net\/?p=5441","url_meta":{"origin":1960,"position":2},"title":"\ucc99\ucd94 \uc9c0\ud0a4\ub294 \ucc9c\uc5f0 \ubcf5\ub300 \u2018\ucf54\uc5b4\uadfc\uc721\u2019 \ub2e8\ub828\ubc95","date":"2024-10-17","format":false,"excerpt":"\ucf54\uc5b4\uadfc\uc721\uc740\u00a0\ub208\uc73c\ub85c\u00a0\ubcfc\u00a0\uc218\ub3c4\u00a0\uc190\uc73c\ub85c\u00a0\ub9cc\uc9c8\u00a0\uc218\ub3c4\u00a0\uc5c6\uc9c0\ub9cc\u00a0\ubab8\u00a0\uae4a\uc219\ud55c\u00a0\uacf3\uc5d0\uc11c\u00a0\ubab8\ud1b5\uc744\u00a0\uc9c0\ud0f1\ud558\uace0\u00a0\uade0\ud615\uc744\u00a0\uc7a1\ub294\u00a0\uc911\uc694\ud55c\u00a0\uc5ed\ud560\uc744 \ud55c\ub2e4.\u00a0","rel":"","context":""\uc54c\uc9dc\uc815\ubcf4"\uc5d0\uc11c","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-17-at-10.25.27.jpg?fit=701%2C470&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":3337,"url":"https:\/\/thehealthtips.net\/?p=3337","url_meta":{"origin":1960,"position":3},"title":"\uc6b4\ub3d9\ud560 \ub54c \uc22b\uc790\uc5d0 \uc9d1\ucc29\ud558\uba74 \uc548 \ub418\ub294 \uc774\uc720","date":"2023-08-23","format":false,"excerpt":"\uac19\uc740 \uccb4\uc911\uc744 \uac00\uc9c0\uace0 \uc788\ub354\ub77c\ub3c4 \uc5b4\ub5bb\uac8c \uad00\ub9ac\ud588\ub290\ub0d0\uc5d0 \ub530\ub77c \ubab8\ub9e4\uac00 \ub2ec\ub77c\uc9c0\ub294 \uac83\uc774\ubbc0\ub85c \uc808\ub300 \uc22b\uc790\uc5d0\ub9cc \uc9d1\ucc29\ud574\uc11c\ub294 \uc548 \ub418\uace0 \uccb4\ud615\uc758 \ub2e4\uc591\uc131\uc5d0 \uc9d1\uc911\ud558\uc5ec \uc6b4\ub3d9\uc744 \ud574\uc57c \ud55c\ub2e4.","rel":"","context":""\uc6b4\ub3d9 \/ \uc0dd\ud65c\uc2b5\uad00"\uc5d0\uc11c","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2023\/08\/11-14.jpeg?fit=1106%2C729&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":164,"url":"https:\/\/thehealthtips.net\/?p=164","url_meta":{"origin":1960,"position":4},"title":"\ub09c\uccad\u00b7\uc774\uba85\u00b7\uac70\ubd81\ubaa9\ub3c4 \uace0\uce58\ub294 \uc790\uac00\uce58\ub8cc\ubc95! 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