{"id":1575,"date":"2023-04-23T18:10:45","date_gmt":"2023-04-23T09:10:45","guid":{"rendered":"https:\/\/keela.co.kr\/?p=1575"},"modified":"2023-04-23T18:10:45","modified_gmt":"2023-04-23T09:10:45","slug":"%eb%9f%b0%ec%a7%80-10%eb%b6%84%eb%9f%b0%ec%a7%80-%eb%9f%b0%ec%a7%80%ed%9a%a8%ea%b3%bc-%eb%9f%b0%ec%a7%80%ec%9e%90%ec%84%b8-%eb%9f%b0%ec%a7%80%ec%b1%8c%eb%a6%b0%ec%a7%80","status":"publish","type":"post","link":"https:\/\/keela.co.kr\/1575\/","title":{"rendered":"&#8220;\ub531 \ud558\ub8e8 10\ubd84\uc774\uba74 \ub0b4 \ubab8\uc774 \ubcc0\ud569\ub2c8\ub2e4&#8221; \ud558\uccb4\uc6b4\ub3d9\uc758 \uc815\uc11d \ub7f0\uc9c0 \uc885\ub958\ubcc4 \uc790\uc138\uc640 \ud6a8\uacfc\uae4c\uc9c0 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4."},"content":{"rendered":"\n<p>\uc6b0\ub9ac\ub4e4\uc5d0\uac8c \uac00\uc7a5 \uce5c\uc219\ud55c \uc6b4\ub3d9\uc744 \ubc14\ub85c \uac77\uae30\uc785\ub2c8\ub2e4. \uc77c\uc0c1\uc0dd\ud65c \uc18d\uc5d0\uc11c\ub3c4 \ud558\ub8e8 3000\ubcf4 \uc815\ub3c4\ub294 \ub9e4\uc77c \uac77\uace0 \uc788\ub294\ub370, \uc774 \uac77\ub294 \ub3d9\uc791\uc744 \uc6b4\ub3d9\uc73c\ub85c \ub9cc\ub4e0 \uac83\uc774 \ubc14\ub85c \ub7f0\uc9c0\uc785\ub2c8\ub2e4. \ub7f0\uc9c0\ub294 \uc2a4\ucffc\ud2b8\uc640 \ud568\uaed8 \ud558\uccb4 \uc6b4\ub3d9\uc758 \ub300\uba85\uc0ac\ub85c \ubd88\ub9ac\uba70 \uac74\uac15\uacfc \ubbf8\uc6a9\uc758 \uc591\uba74\uc5d0\uc11c \uc30d\ubcbd\uc744 \uc774\ub8f0 \uc815\ub3c4\ub85c \ud6a8\uacfc\uac00 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ud799\uc73c\ub738\uacfc \ud568\uaed8 \ud558\ub8e8 10\ubd84 \ub7f0\uc9c0\ucc4c\ub9b0\uc9c0 \ud55c\ubc88 \ud574\ubcfc\uae4c\uc694.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/bgeLcT\/btsbVbCZGin\/YKIeDroKZsKB8YydlE6HlK\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\ub7f0\uc9c0 \uc2a4\ud2b8\ub808\uce6d<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/l0s6E\/btscfAuJqZq\/qwxZk17FrBUhoiAwrQE811\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>1. \ub450 \ubb34\ub98e\uc740 90\ub3c4\ub85c \ub9cc\ub4e4\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/znjfp\/btsbT2sTms9\/KtxKhy4r7d1PffwvgsJy5k\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>2. \uc55e \ubc1c\uc740 \uc790\uc2e0\uc758 \ubc1c \uae38\uc774\ub9cc\ud07c \uc55e\uc73c\ub85c \uac00\uc8fc\uc138\uc694.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/LlCBG\/btscfzP7Gcn\/WpsedKlKePK1fuGreJFFx1\/img.png\" alt=\"\" width=\"741\" height=\"417\"\/><\/figure>\n\n\n\n<p>3. \uc67c\uc190\uc73c\ub85c \uc67c\ucabd \uc5c9\ub369\uc774\ub97c \ub0b4\ub824\uc90d\ub2c8\ub2e4. (\uc0b4\uc9dd \ud2c0\uc5b4\uc9c4 \uace8\ubc18\uc73c\ub85c \ub9de\ucdb0\uc90d\ub2c8\ub2e4)<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/mF0Fc\/btscfBmSbJW\/204QlLoN52qex6Yqsl1QxK\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>4. \uc624\ub978\uc190\uc73c\ub85c \ubc1b\uce58\uace0 \uace8\ubc18\uc744 \ubc00\uc5b4\ub0b4\uba74\uc11c \uc591\ucabd \uace8\ubc18\uc744 \ub9de\ucdb0\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/nvYNv\/btsbUP7SWVN\/JufFhLGODEoP3Q2OB29Rf0\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>5. \uc774 \uc790\uc138\ub97c \uc720\uc9c0\ud55c \uc0c1\ud0dc\ub85c \uc2a4\ud2b8\ub808\uce6d\uc744 \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/nfeos\/btsbVconjpG\/jjOChOOrfBJnwTmmMAQh70\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>6. \uae30\ubcf8 \uc790\uc138\ub97c 10\ucd08\uac04 \uc720\uc9c0\ud574\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/b0uWM3\/btsb2TIvU3h\/VasLpcCcxlTLIPjY3ooJ7k\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/8jtoU\/btsbSMD80Sm\/isTZCkFPLJwBKV3DZqK621\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>\ub4b7\ub2e4\ub9ac\ub97c \uad6c\ubd80\ub838\ub2e4\uac00 \ud3bc\uccd0\uc8fc\ub294 \uc790\uc138 \ub7f0\uc9c0\uc758 \uae30\ubcf8\uc790\uc138 \uc591\ucabd \ubaa8\ub450 \ub2e4\uc12f\ubc88\uc529 \uc2a4\ud2b8\ub808\uce6d \ud574\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ubca0\uc774\uc9c1 \ub7f0\uc9c0 (BASIC LUNGE)<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/PDv0E\/btsbSMRFLdK\/h5oio8ZMpV4ybL4IyfgIM0\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/cnGqyA\/btsbSElU93p\/wPqu1ojaExLLyApkI2xhL1\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>\ubca0\uc774\uc9c1 \ub7f0\uc9c0\ub294 \uc55e\uc73c\ub85c \ub0b4\ub51b\uc740 \ub2e4\ub9ac\ucabd\uc758 \ubb34\ub98e\uc744 \uad7d\ud788\uba70 \uc549\uc544\uc90d\ub2c8\ub2e4. \ub4a4\ucabd \ub2e4\ub9ac\uc758 \ubb34\ub98e\uc740 \ub2ff\uae30 \uc9c1\uc804\uae4c\uc9c0 \ub0b4\ub824\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uad7d\ud78c \ub2e4\ub9ac\ub97c \ud798\ucc28\uac8c \ud3b4\uba74\uc11c \uccab \uc790\uc138\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4. \uc591\ucabd \ub2e4\ub9ac \ubaa8\ub450 20\ubc88\uc529 \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ubc31\ub7f0\uc9c0 (BACK LUNGE)<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/AnKCQ\/btscjkFiW8Y\/BXGhuc68nKTbwf3ruibbD1\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/c9pAa2\/btsbToXrODy\/0JAzX91uXFKlnk4DcWDuX0\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>\ubca0\uc774\uc9c1 \ub7f0\uc9c0\ubcf4\ub2e4 \uc870\uae08\uc740 \uc218\uc6d4\ud55c \ub3d9\uc791\uc785\ub2c8\ub2e4. \uc55e \ub2e4\ub9ac\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ubc84\ud2f0\uace0 \ub4a4\ub85c \ubed7\uc740 \ub2e4\ub9ac\uac00 \ub2e4\uc2dc \uc55e\uc73c\ub85c \uc624\uba74 \ub418\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4. \ud55c\ucabd \ub2e4\ub9ac\ub97c \ub4a4\ub85c \uac14\ub2e4\uac00 \ub2e4\uc2dc \uc81c\uc790\ub9ac\ub85c \ub3cc\uc544\uc624\uba74 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\uc591\ucabd \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uac00\uba70 \ucd1d 80\ud68c \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ud3ec\uc6cc\ub4dc\ub7f0\uc9c0 (FORWARD LUNGE)<\/h2>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/CZFaD\/btsbSMxnsgx\/tKOJ5lXfbzCHKo4kS0hByK\/img.png\" alt=\"\" width=\"742\" height=\"417\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/efIjWk\/btscaZnZ5Gd\/9zaCMNWeu5oA5UrdVZ3cC0\/img.png\" alt=\"\" width=\"738\" height=\"415\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/cOq5JK\/btsbTWl07nS\/A8TBJRUHUzpwIN4zDknuu0\/img.png\" alt=\"\" width=\"741\" height=\"417\"\/><\/figure>\n\n\n\n<p>\ud3ec\uc6cc\ub4dc\ub7f0\uc9c0\ub294 \ubca0\uc774\uc9c1\ub7f0\uc9c0\uc640 \ub2e4\ub974\uac8c \ub4b7\uc790\ub9ac\uc5d0\ub3c4 \ud798\uc744 \uc8fc\uc5b4 \uc9c4\ud589\ud569\ub2c8\ub2e4. \ub4b7\ub2e4\ub9ac \ubc84\ud2f0\ub294 \ub2e4\ub9ac \ub4a4\uafc8\uce58\ub85c \ube0c\ub808\uc774\ud06c\ub97c \ubc1f\ub294 \ub290\ub08c\uc73c\ub85c \ub3cc\uc544\uc624\uc2dc\uba74 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ub7f0\uc9c0\uc758 \uc7a5\uc810, \ud6a8\uacfc<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/lZLps\/btscfBUKP4c\/0X2amzkLuh1NWEwtCieTW1\/img.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>1.  \uc7ac\ud65c \uc6b4\ub3d9\uc73c\ub85c \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ub7f0\uc9c0\ub294 \ubd88\uade0\ud615\uc778 \uc2e0\uccb4 \ubd80\uc704\ub97c \uad50\uc815\ud558\ub294\ub370 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p>2. \uc720\uc5f0\uc131\uc744 \ubc1c\ub2ec \uc2dc\ucf1c\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ub7f0\uc9c0\ub294 \uc2a4\ucffc\ud2b8\uc640 \ub2ec\ub9ac \uac1c\ubcc4\uc801\uc73c\ub85c \ub2e4\ub9ac\uc758 \uadfc\uc721\uc744 \uac15\ud558\uac8c \ub9cc\ub4e4\uc5b4\uc90d\ub2c8\ub2e4. \ud55c\ucabd \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uac00\uba70 \ubc18\ubcf5\ud558\uae30 \ub54c\ubb38\uc5d0 \uc2e0\uccb4\uc758 \uc720\uc5f0\uc131\uacfc \uc548\uc815\uc131\uc744 \ubc1c\ub2ec \uc2dc\ucf1c\uc8fc\uace0, \ud5c8\ub9ac \ucf54\uc5b4 \ubc0f \ucc99\ucd94\uc758 \uade0\ud615\uc744 \ub9de\ucdb0\uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p>3. \ub2e4\uc774\uc5b4\ud2b8\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4. <\/p>\n\n\n\n<p>\ub7f0\uc9c0\ub294 \ud558\uccb4\uc758 \uadfc\uc721\uc744 \uc790\uadf9\ud558\uae30 \ub54c\ubb38\uc5d0 \uccb4\uc9c0\ubc29\uc744 \ud0dc\uc6b0\ub294\ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p>4. \uac15\ud55c \ud5c8\ub9ac \ucf54\uc5b4\ub97c \ub9cc\ub4e4\uc5b4 \uc90d\ub2c8\ub2e4.<\/p>\n\n\n\n<p>\ub7f0\uc9c0\ub294 \ud5c8\ub9ac \ucf54\uc5b4\ub97c \ub2e8\ub828\uc2dc\ucf1c\uc8fc\uace0 \ucc99\ucd94\uc5d0 \ub9ce\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc8fc\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uc77c\uc0c1\uc0dd\ud65c\uc5d0\uc11c \ub9ce\uc740 \uc6c0\uc9c1\uc784\uc774 \ud544\uc694\ud558\uace0 \uc790\uc138\ub97c \uad50\uc815\ud558\uae30 \uc704\ud574\uc11c\ub294 \ub7f0\uc9c0\uac00 \uaf2d \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100 has-custom-font-size is-style-fill has-x-large-font-size\"><a class=\"wp-block-button__link has-background wp-element-button\" href=\"https:\/\/www.youtube.com\/watch?v=CaT6kHxngJE\" style=\"border-radius:100px;background-color:#ff0000\"><strong>\ud83d\udc49\ud558\ub8e8 10\ubd84 \ub7f0\uc9c0 (\ucd9c\ucc98\uc601\uc0c1)<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><a href=\"https:\/\/www.youtube.com\/watch?v=CaT6kHxngJE\"><img decoding=\"async\" src=\"https:\/\/blog.kakaocdn.net\/dn\/C8DvJ\/btsbTVHoZob\/VgYEN2ZXNXsHv9mPYfMrp0\/img.png\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\ucd5c\uc2e0\uae00 \ub354\ubcf4\uae30<\/h2>\n\n\n\n<p>\u2705<a href=\"https:\/\/keela.co.kr\/1573\/\">\u201c\uac10\uae30\uac00 \uc624\ub824\uace0 \ud560\ub54c\ub294 \uac10\uae30\uc57d \ub300\uc2e0 \uc774\uac83 \ub4dc\uc138\uc694\u201d \ud55c\uc758\uc0ac\uac00 \uc18c\uac1c\ud558\ub294 \uc57d\uc73c\ub85c \uba39\uc744 \uc218 \uc788\ub294 \ubc18\ucc2c, \ucf69\ub098\ubb3c\ubb34\ub098\ubb3c \ub9cc\ub4dc\ub294 \ubc29\ubc95<\/a><\/p>\n\n\n\n<p>\u2705<a href=\"https:\/\/keela.co.kr\/1571\/\">\u201c\ub77d\uc2a4\uccad\uc18c \uc774\ub807\uac8c \ud558\uc2dc\uba74 \uc808\ub300 \uc548\ub429\ub2c8\ub2e4\u201d \ub77d\uc2a4\uccad\uc18c\uc2dc \uc8fc\uc758\ud560 \uc810\uacfc \uc808\ub300 \uc11e\uc73c\uba74 \uc548\ub418\ub294 \uc138\uc81c\uc870\ud569\uae4c\uc9c0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc6b0\ub9ac\ub4e4\uc5d0\uac8c \uac00\uc7a5 \uce5c\uc219\ud55c \uc6b4\ub3d9\uc744 \ubc14\ub85c \uac77\uae30\uc785\ub2c8\ub2e4. \uc77c\uc0c1\uc0dd\ud65c \uc18d\uc5d0\uc11c\ub3c4 \ud558\ub8e8 3000\ubcf4 \uc815\ub3c4\ub294 \ub9e4\uc77c \uac77\uace0 \uc788\ub294\ub370, \uc774 \uac77\ub294 \ub3d9\uc791\uc744 \uc6b4\ub3d9\uc73c\ub85c \ub9cc\ub4e0 \uac83\uc774 &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"&#8220;\ub531 \ud558\ub8e8 10\ubd84\uc774\uba74 \ub0b4 \ubab8\uc774 \ubcc0\ud569\ub2c8\ub2e4&#8221; \ud558\uccb4\uc6b4\ub3d9\uc758 \uc815\uc11d \ub7f0\uc9c0 \uc885\ub958\ubcc4 \uc790\uc138\uc640 \ud6a8\uacfc\uae4c\uc9c0 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4.\" class=\"read-more button\" href=\"https:\/\/keela.co.kr\/1575\/#more-1575\" aria-label=\"Read more about &#8220;\ub531 \ud558\ub8e8 10\ubd84\uc774\uba74 \ub0b4 \ubab8\uc774 \ubcc0\ud569\ub2c8\ub2e4&#8221; \ud558\uccb4\uc6b4\ub3d9\uc758 \uc815\uc11d \ub7f0\uc9c0 \uc885\ub958\ubcc4 \uc790\uc138\uc640 \ud6a8\uacfc\uae4c\uc9c0 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4.\">Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":1576,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - 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