{"id":2139,"date":"2026-04-24T20:15:24","date_gmt":"2026-04-24T11:15:24","guid":{"rendered":"https:\/\/theamagazine.co.kr\/?p=2139"},"modified":"2026-04-24T20:15:24","modified_gmt":"2026-04-24T11:15:24","slug":"%ed%97%88%eb%a6%ac-%ed%86%b5%ec%a6%9d-%ec%a4%84%ec%9d%b4%eb%8a%94-10%eb%b6%84-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%eb%a3%a8%ed%8b%b4","status":"publish","type":"post","link":"https:\/\/theamagazine.co.kr\/?p=2139","title":{"rendered":"\ud5c8\ub9ac \ud1b5\uc99d \uc904\uc774\ub294 10\ubd84 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4"},"content":{"rendered":"

\ub9e4\uc77c 10\ubd84, \ud5c8\ub9ac\uac00 \ud6e8\uc52c \uac00\ubcbc\uc6cc\uc9d1\ub2c8\ub2e4 \ud83d\ude0a<\/p>\n

\ud558\ub8e8 \uc885\uc77c \uc549\uc544 \uc788\uac70\ub098
\uc624\ub798 \uc11c\uc11c \uc77c\ud558\ub2e4 \ubcf4\uba74
\ud5c8\ub9ac\uac00 \ubed0\uadfc\ud558\uace0 \ubb35\uc9c1\ud55c \ub290\ub08c, \uc790\uc8fc \ub4e4\uc9c0 \uc54a\uc73c\uc2e0\uac00\uc694?<\/p>\n

\ud2b9\ud788 \uc9c1\uc7a5\uc778, \uc721\uc544 \uc911\uc778 \ubd84\ub4e4,
\uc6b4\ub3d9\uc774 \ubd80\uc871\ud55c \ubd84\ub4e4\uc740
\ud5c8\ub9ac \ud1b5\uc99d\uc774 \uc77c\uc0c1\uc774 \ub418\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/p>\n

\ud558\uc9c0\ub9cc \ubb34\uc791\uc815 \uc26c\ub294 \uac83\ubcf4\ub2e4
\uc62c\ubc14\ub974\uac8c \uc6c0\uc9c1\uc774\ub294 \uac83<\/strong>\uc774 \ud6e8\uc52c \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

\uc624\ub298\uc740 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294
\ud5c8\ub9ac \ud1b5\uc99d \uc904\uc774\ub294 10\ubd84 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4<\/strong>\uc744 \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694.<\/p>\n

\n

\ud83d\udca1 \uc65c \ud544\ub77c\ud14c\uc2a4\uac00 \ud5c8\ub9ac\uc5d0 \uc88b\uc744\uae4c?<\/h1>\n

\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud55c \uc2a4\ud2b8\ub808\uce6d\uc774 \uc544\ub2c8\ub77c
\u2714 \ucc99\ucd94\ub97c \uc548\uc815\uc2dc\ud0a4\uace0
\u2714 \ucf54\uc5b4\ub97c \uac15\ud654\ud558\uba70
\u2714 \uc798\ubabb\ub41c \uc790\uc138\ub97c \uad50\uc815\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n

\uc989,
\u201c\uc544\ud508 \ud5c8\ub9ac\ub97c \ucc38\ub294 \uac83\u201d\uc774 \uc544\ub2c8\ub77c
\ud83d\udc49\u00a0\ud5c8\ub9ac\uac00 \ud3b8\ud574\uc9c0\ub294 \ubab8\uc744 \ub9cc\ub4dc\ub294 \uc6b4\ub3d9<\/strong>\uc785\ub2c8\ub2e4.<\/p>\n

\n

\u2714 \ud5c8\ub9ac \ud1b5\uc99d \uc644\ud654 10\ubd84 \ub8e8\ud2f4<\/h1>\n

1\ufe0f\u20e3 \ud638\ud761 + \uace8\ubc18 \uc911\ub9bd \ucc3e\uae30 (1\ubd84)<\/h2>\n

\ubc29\ubc95<\/h3>\n
    \n
  • \n

    \ud3b8\ud558\uac8c \ub204\uc6cc \ubb34\ub98e \uc138\uc6b0\uae30<\/p>\n<\/li>\n

  • \n

    \uc190\uc744 \uc544\ub7ab\ubc30\uc5d0 \uc62c\ub9ac\uae30<\/p>\n<\/li>\n

  • \n

    \uc228\uc744 \ucc9c\ucc9c\ud788 \ub4e4\uc774\ub9c8\uc2dc\uace0 \ub0b4\uc26c\uae30<\/p>\n<\/li>\n

  • \n

    \uace8\ubc18\uc774 \uacfc\ud558\uac8c \ub728\uac70\ub098 \ub20c\ub9ac\uc9c0 \uc54a\uac8c \uc720\uc9c0<\/p>\n<\/li>\n<\/ul>\n

    \ud6a8\uacfc<\/h3>\n

    \u2714 \ud5c8\ub9ac \uae34\uc7a5 \uc644\ud654
    \u2714 \ubcf5\ubd80 \ucf54\uc5b4 \ud65c\uc131\ud654
    \u2714 \uc790\uc138 \uc548\uc815 \uc2dc\uc791<\/p>\n

    \ud83d\udca1 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4!
    \uc6b4\ub3d9 \uc804\uc5d0 \ubab8\uc758 \uc911\uc2ec\ubd80\ud130 \uc7a1\uc544\uc8fc\uc138\uc694.<\/p>\n

    \n

    2\ufe0f\u20e3 \ucea3\uce74\uc6b0 (Cat & Cow) (1\ubd84)<\/h2>\n

    \ubc29\ubc95<\/h3>\n
      \n
    • \n

      \ub124\ubc1c\uae30\uae30 \uc790\uc138 \ub9cc\ub4e4\uae30<\/p>\n<\/li>\n

    • \n

      \uc228\uc744 \ub0b4\uc26c\uba70 \ub4f1\uc744 \ub465\uae00\uac8c \ub9d0\uae30 (\ucea3)<\/p>\n<\/li>\n

    • \n

      \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uba70 \uac00\uc2b4 \uc5f4\uae30 (\uce74\uc6b0)<\/p>\n<\/li>\n<\/ul>\n

      \ud6a8\uacfc<\/h3>\n

      \u2714 \ucc99\ucd94 \uc720\uc5f0\uc131 \ud5a5\uc0c1
      \u2714 \ud5c8\ub9ac \ubed0\uadfc\ud568 \uc644\ud654
      \u2714 \uae34\uc7a5\ub41c \ub4f1 \uadfc\uc721 \uc774\uc644<\/p>\n

      \n

      3\ufe0f\u20e3 \ube0c\ub9ac\uc9c0 (Bridge) (2\ubd84)<\/h2>\n

      \ubc29\ubc95<\/h3>\n
        \n
      • \n

        \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e \uc138\uc6b0\uae30<\/p>\n<\/li>\n

      • \n

        \uc5c9\ub369\uc774\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub9ac\uae30<\/p>\n<\/li>\n

      • \n

        \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc624\uae30 \ubc18\ubcf5<\/p>\n<\/li>\n<\/ul>\n

        \ud6a8\uacfc<\/h3>\n

        \u2714 \ud5c8\ub9ac \uc9c0\uc9c0\ub825 \uac15\ud654
        \u2714 \uc5c9\ub369\uc774 \uadfc\uc721 \ud65c\uc131\ud654
        \u2714 \uace8\ubc18 \uc548\uc815\uc131 \ud5a5\uc0c1<\/p>\n

        \ud83d\udca1 \ud5c8\ub9ac\uac00 \uc544\ub2c8\ub77c
        \uc5c9\ub369\uc774 \ud798\uc73c\ub85c \uc62c\ub77c\uac04\ub2e4\uace0 \uc0dd\uac01\ud558\uc138\uc694!<\/p>\n

        \n

        4\ufe0f\u20e3 \ub370\ub4dc\ubc84\uadf8 (Dead Bug) (2\ubd84)<\/h2>\n

        \ubc29\ubc95<\/h3>\n
          \n
        • \n

          \ub204\uc6cc\uc11c \ud314\uacfc \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\uae30<\/p>\n<\/li>\n

        • \n

          \ubc18\ub300\ucabd \ud314\uacfc \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \ubed7\uae30<\/p>\n<\/li>\n

        • \n

          \ub2e4\uc2dc \ub3cc\uc544\uc624\uae30 \ubc18\ubcf5<\/p>\n<\/li>\n<\/ul>\n

          \ud6a8\uacfc<\/h3>\n

          \u2714 \ucf54\uc5b4 \uac15\ud654
          \u2714 \ud5c8\ub9ac \ubcf4\ud638
          \u2714 \ubcf5\ubd80 \uc548\uc815\uc131 \ud5a5\uc0c1<\/p>\n

          \ud83d\udc49 \ud5c8\ub9ac \uc544\ud508 \ubd84\ub4e4\uc5d0\uac8c \uc815\ub9d0 \uc911\uc694\ud55c \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n

          \n

          5\ufe0f\u20e3 \ucc28\uc77c\ub4dc \ud3ec\uc988 (Child Pose) (2\ubd84)<\/h2>\n

          \ubc29\ubc95<\/h3>\n
            \n
          • \n

            \ubb34\ub98e\uc744 \uafc7\uace0 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ubcf4\ub0b4\uae30<\/p>\n<\/li>\n

          • \n

            \ud314\uc744 \uc55e\uc73c\ub85c \uae38\uac8c \ubed7\uae30<\/p>\n<\/li>\n

          • \n

            \ud3b8\uc548\ud558\uac8c \ud638\ud761 \uc720\uc9c0<\/p>\n<\/li>\n<\/ul>\n

            \ud6a8\uacfc<\/h3>\n

            \u2714 \ud5c8\ub9ac \uc555\ubc15 \uc644\ud654
            \u2714 \ucc99\ucd94 \uc774\uc644
            \u2714 \uae34\uc7a5 \ud574\uc18c<\/p>\n

            \n

            6\ufe0f\u20e3 \ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce58 (2\ubd84)<\/h2>\n

            \ubc29\ubc95<\/h3>\n
              \n
            • \n

              \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ubed7\uae30<\/p>\n<\/li>\n

            • \n

              \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \uc219\uc774\uae30<\/p>\n<\/li>\n

            • \n

              \ubc18\ub300\ucabd\ub3c4 \ubc18\ubcf5<\/p>\n<\/li>\n<\/ul>\n

              \ud6a8\uacfc<\/h3>\n

              \u2714 \ud5c8\ubc85\uc9c0 \ub4a4 \uadfc\uc721 \uc774\uc644
              \u2714 \uace8\ubc18 \uc6c0\uc9c1\uc784 \uac1c\uc120
              \u2714 \ud5c8\ub9ac \ubd80\ub2f4 \uac10\uc18c<\/p>\n

              \n

              \u26a0\ufe0f \uc774\ub7f0 \uacbd\uc6b0\ub294 \uc870\uc2ec\ud558\uc138\uc694<\/h1>\n
                \n
              • \n

                \ud1b5\uc99d\uc774 \uc2ec\ud558\uac8c \ucc0c\ub9bf\ud55c \uacbd\uc6b0<\/p>\n<\/li>\n

              • \n

                \ub514\uc2a4\ud06c \uc9c4\ub2e8\uc744 \ubc1b\uc740 \uacbd\uc6b0<\/p>\n<\/li>\n

              • \n

                \uc6c0\uc9c1\uc77c \ub54c \ub2e4\ub9ac \uc800\ub9bc\uc774 \uc788\ub294 \uacbd\uc6b0<\/p>\n<\/li>\n<\/ul>\n

                \uc774\ub7f4 \ub54c\ub294
                \ubb34\ub9ac\ud558\uac8c \uc6b4\ub3d9\ud558\uc9c0 \ub9d0\uace0
                \uc804\ubb38\uac00 \uc0c1\ub2f4\uc774 \uba3c\uc800 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n

                \n

                \ud83d\udccc \uafb8\uc900\ud568\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4<\/h1>\n

                \ud558\ub8e8 1\uc2dc\uac04 \uc6b4\ub3d9\ubcf4\ub2e4
                \ud83d\udc49 \ub9e4\uc77c 10\ubd84\uc774 \ub354 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

                \ud544\ub77c\ud14c\uc2a4\ub294
                \uc9e7\uac8c\ub77c\ub3c4 \uafb8\uc900\ud788 \ud560 \ub54c
                \uac00\uc7a5 \ud070 \ud6a8\uacfc\ub97c \ub290\ub084 \uc218 \uc788\uc5b4\uc694.<\/p>\n

                \ud2b9\ud788 \ud5c8\ub9ac \ud1b5\uc99d\uc740
                \u201c\ucc38\ub294 \uac83\u201d\ubcf4\ub2e4
                \u201c\uad00\ub9ac\ud558\ub294 \uac83\u201d\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4.<\/p>\n

                \n

                \ud83d\udcdd \ub9c8\ubb34\ub9ac<\/h1>\n

                \ud5c8\ub9ac\uac00 \uc544\ud504\uba74
                \uc6b4\ub3d9\uc774 \ub354 \ubb34\uc11c\uc6cc\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

                \ud558\uc9c0\ub9cc
                \uc815\ud655\ud55c \uc6c0\uc9c1\uc784\uc740
                \uc624\ud788\ub824 \ud1b5\uc99d\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n

                \uc624\ub298 \uc18c\uac1c\ud55c
                10\ubd84 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4<\/strong>\uc73c\ub85c<\/p>\n

                \u2714 \ud5c8\ub9ac \ubd80\ub2f4\uc740 \uc904\uc774\uace0
                \u2714 \uc790\uc138\ub294 \ubc14\ub974\uac8c \ub9cc\ub4e4\uace0
                \u2714 \ubab8\uc740 \ub354 \uac00\ubccd\uac8c \ubc14\uafd4\ubcf4\uc138\uc694 \ud83d\ude0a<\/p>\n

                \uc791\uc740 \uc2b5\uad00\uc774
                \ud5c8\ub9ac\ub97c \uc815\ub9d0 \ub9ce\uc774 \ubc14\uafd4\uc90d\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

                \ub9e4\uc77c 10\ubd84, \ud5c8\ub9ac\uac00 \ud6e8\uc52c \uac00\ubcbc\uc6cc\uc9d1\ub2c8\ub2e4 \ud83d\ude0a \ud558\ub8e8 \uc885\uc77c \uc549\uc544 \uc788\uac70\ub098\uc624\ub798 \uc11c\uc11c \uc77c\ud558\ub2e4 \ubcf4\uba74\ud5c8\ub9ac\uac00 \ubed0\uadfc\ud558\uace0 \ubb35\uc9c1\ud55c \ub290\ub08c, \uc790\uc8fc \ub4e4\uc9c0 \uc54a\uc73c\uc2e0\uac00\uc694? \ud2b9\ud788 \uc9c1\uc7a5\uc778, \uc721\uc544 \uc911\uc778 \ubd84\ub4e4,\uc6b4\ub3d9\uc774 \ubd80\uc871\ud55c \ubd84\ub4e4\uc740\ud5c8\ub9ac \ud1b5\uc99d\uc774 \uc77c\uc0c1\uc774 \ub418\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ubb34\uc791\uc815 \uc26c\ub294 \uac83\ubcf4\ub2e4\uc62c\ubc14\ub974\uac8c \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 \ud6e8\uc52c \uc911\uc694\ud569\ub2c8\ub2e4. \uc624\ub298\uc740 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294\ud5c8\ub9ac \ud1b5\uc99d \uc904\uc774\ub294 10\ubd84 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694. \ud83d\udca1 \uc65c \ud544\ub77c\ud14c\uc2a4\uac00 \ud5c8\ub9ac\uc5d0 […]<\/p>\n","protected":false},"author":242,"featured_media":2140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"class_list":["post-2139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-20"],"_links":{"self":[{"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/users\/242"}],"replies":[{"embeddable":true,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2139"}],"version-history":[{"count":1,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2139\/revisions"}],"predecessor-version":[{"id":2141,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2139\/revisions\/2141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2140"}],"wp:attachment":[{"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}