{"id":1832,"date":"2024-05-20T10:29:55","date_gmt":"2024-05-20T01:29:55","guid":{"rendered":"https:\/\/uahstory.co.kr\/?p=1832"},"modified":"2024-05-27T11:19:25","modified_gmt":"2024-05-27T02:19:25","slug":"%ec%96%b4%ea%b9%a8-%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-%ec%9c%a0%ec%97%b0%ed%95%9c-%ec%96%b4%ea%b9%a8-%eb%a7%8c%eb%93%a4","status":"publish","type":"post","link":"https:\/\/uahstory.co.kr\/?p=1832","title":{"rendered":"\uc5b4\uae68 \ud1b5\uc99d \uc644\ud654 \uc6b4\ub3d9\ubc95: \ud544\ub77c\ud14c\uc2a4\ub85c \uc720\uc5f0\ud55c \uc5b4\uae68 \ub9cc\ub4e4\uae30"},"content":{"rendered":"<p>\ucef4\ud4e8\ud130 \uc791\uc5c5\uacfc \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9\uc774 \uc77c\uc0c1\ud654\ub41c \ud604\ub300 \uc0ac\ud68c\uc5d0\uc11c\ub294 \uc5b4\uae68 \ud1b5\uc99d\uc774 \ube48\ubc88\ud558\uac8c \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. \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\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 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h4><\/h4>\n<p><strong>1. \uc204\ub354 \ube0c\ub9ac\uc9c0 (Shoulder Bridge)<\/strong><\/p>\n<p>\uc204\ub354 \ube0c\ub9ac\uc9c0\ub294 \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uae34\uc7a5\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uace0 \ubc1c\uc744 \ubc14\ub2e5\uc5d0 \ub311\ub2c8\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub824 \uc5b4\uae68\uc5d0\uc11c \ubb34\ub98e\uae4c\uc9c0 \uc77c\uc9c1\uc120\uc744 \ub9cc\ub4ed\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\uc5d0\uc11c \ud314\uc744 \ucc9c\uc7a5\uc73c\ub85c \ubed7\uace0, \uc5b4\uae68\ub97c \ucc9c\ucc9c\ud788 \ubc14\ub2e5\uc5d0 \ub0b4\ub9bd\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud1b5\uc99d\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>2. \uc11c\ube0c\ud074\ub798\ube44\uc548 \uc2a4\ud2b8\ub808\uce58 (Subclavian Stretch)<\/strong><\/p>\n<p>\uc11c\ube0c\ud074\ub798\ube44\uc548 \uc2a4\ud2b8\ub808\uce58\ub294 \uc5b4\uae68\uc640 \uac00\uc2b4 \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>: \ub9e4\ud2b8\uc5d0 \uc549\uc544 \ud55c \ud314\uc744 \ubc18\ub300\ucabd \uc5b4\uae68 \uc704\ub85c \ub118\uaca8 \uc190\uc744 \ub4f1 \ub4a4\ub85c \ub311\ub2c8\ub2e4. \ub2e4\ub978 \uc190\uc740 \uc544\ub798\ucabd\uc5d0\uc11c \uc190\uc744 \ub9de\uc7a1\uc2b5\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c \uba87 \ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4. 5-10\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68\uc640 \uac00\uc2b4 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ucf1c \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>3. \ud14c\uc774\ube14\ud0d1 \uc2a4\ud2b8\ub808\uce58 (Tabletop Stretch)<\/strong><\/p>\n<p>\ud14c\uc774\ube14\ud0d1 \uc2a4\ud2b8\ub808\uce58\ub294 \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ud14c\uc774\ube14\ud0d1 \uc790\uc138\ub97c \ucde8\ud55c \ud6c4, \ud55c\ucabd \ud314\uc744 \ub4e4\uc5b4 \uc62c\ub824 \ubab8\uc744 \uc606\uc73c\ub85c \ub3cc\ub824\uc90d\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\uc5d0\uc11c \uba87 \ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub3cc\uc544\uc635\ub2c8\ub2e4. \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>4. \uc5b4\ud37c \ubc31 \uc2a4\ud2b8\ub808\uce58 (Upper Back Stretch)<\/strong><\/p>\n<p>\uc5b4\ud37c \ubc31 \uc2a4\ud2b8\ub808\uce58\ub294 \uc0c1\uccb4 \uc804\uccb4\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubc14\ub2e5\uc5d0 \uc549\uc544 \ub2e4\ub9ac\ub97c \uad50\ucc28\uc2dc\ud0a4\uace0, \uc591\uc190\uc744 \uba38\ub9ac \ub4a4\ub85c \uae4d\uc9c0 \ub08d\ub2c8\ub2e4. \ucc9c\ucc9c\ud788 \uc0c1\uccb4\ub97c \uc88c\uc6b0\ub85c \ub3cc\ub824\uc90d\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc0c1\uccb4 \uc804\uccb4\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc5ec \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>5. \uc2a4\uc644 \ub2e4\uc774\ube0c (Swan Dive)<\/strong><\/p>\n<p>\uc2a4\uc644 \ub2e4\uc774\ube0c\ub294 \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud1b5\uc99d\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ub9e4\ud2b8\uc5d0 \uc5ce\ub4dc\ub824 \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uc2b5\ub2c8\ub2e4. \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9ac\uba70 \ud314\uc744 \ub4a4\ub85c \ubed7\uc2b5\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c \uba87 \ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc635\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud1b5\uc99d\uc744 \uc608\ubc29\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 \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. \uc204\ub354 \ube0c\ub9ac\uc9c0, \uc11c\ube0c\ud074\ub798\ube44\uc548 \uc2a4\ud2b8\ub808\uce58, \ud14c\uc774\ube14\ud0d1 \uc2a4\ud2b8\ub808\uce58, \uc5b4\ud37c \ubc31 \uc2a4\ud2b8\ub808\uce58, \uc2a4\uc644 \ub2e4\uc774\ube0c \ub4f1 \ub2e4\uc591\ud55c \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\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. \ud544\ub77c\ud14c\uc2a4\ub294 \uc5b4\uae68 \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>\ucef4\ud4e8\ud130 \uc791\uc5c5\uacfc \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9\uc774 \uc77c\uc0c1\ud654\ub41c \ud604\ub300 \uc0ac\ud68c\uc5d0\uc11c\ub294 \uc5b4\uae68 \ud1b5\uc99d\uc774 \ube48\ubc88\ud558\uac8c \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. \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\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 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. 1. \uc204\ub354 \ube0c\ub9ac\uc9c0 (Shoulder Bridge) \uc204\ub354 \ube0c\ub9ac\uc9c0\ub294 \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uae34\uc7a5\uc744 \uc644\ud654\ud569\ub2c8\ub2e4. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1833,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,45],"tags":[],"class_list":["post-1832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-45"],"_links":{"self":[{"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1832","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1832"}],"version-history":[{"count":1,"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1832\/revisions"}],"predecessor-version":[{"id":1838,"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1832\/revisions\/1838"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1833"}],"wp:attachment":[{"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1832"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1832"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/uahstory.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1832"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}