{"id":2154,"date":"2026-05-18T11:48:31","date_gmt":"2026-05-18T02:48:31","guid":{"rendered":"https:\/\/theamagazine.co.kr\/?p=2154"},"modified":"2026-05-18T11:48:31","modified_gmt":"2026-05-18T02:48:31","slug":"%ec%96%b4%ea%b9%a8-%ed%86%b5%ec%a6%9d-%ec%a4%84%ec%9d%b4%eb%8a%94-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%ec%9a%b4%eb%8f%99%eb%b2%95","status":"publish","type":"post","link":"https:\/\/theamagazine.co.kr\/?p=2154","title":{"rendered":"\uc5b4\uae68 \ud1b5\uc99d \uc904\uc774\ub294 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\ubc95"},"content":{"rendered":"<p data-start=\"23\" data-end=\"48\">\ub9d0\ub9b0 \uc5b4\uae68\uc640 \ubed0\uadfc\ud55c \ubaa9\uae4c\uc9c0 \ud568\uaed8 \ud480\uc5b4\uc8fc\ub294 \ubc29\ubc95<\/p>\n<p data-start=\"50\" data-end=\"114\">\ud558\ub8e8 \uc885\uc77c \ucef4\ud4e8\ud130\ub97c \ud558\uac70\ub098<br data-start=\"64\" data-end=\"67\" \/>\uc2a4\ub9c8\ud2b8\ud3f0\uc744 \uc624\ub798 \ubcf4\ub2e4 \ubcf4\uba74<br data-start=\"81\" data-end=\"84\" \/>\uc5b4\uae68\uac00 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data-end=\"591\">\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud788 \uadfc\ub825 \uc6b4\ub3d9\uc774 \uc544\ub2c8\ub77c<br data-start=\"554\" data-end=\"557\" \/>\u2714 \uc790\uc138 \uc815\ub82c<br data-start=\"564\" data-end=\"567\" \/>\u2714 \ucf54\uc5b4 \uc548\uc815\ud654<br data-start=\"575\" data-end=\"578\" \/>\u2714 \uc5b4\uae68 \uc6c0\uc9c1\uc784 \uac1c\uc120<\/p>\n<p data-start=\"593\" data-end=\"608\">\uc5d0 \ub3c4\uc6c0\uc744 \uc8fc\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<p data-start=\"610\" data-end=\"666\">\ud2b9\ud788<br data-start=\"612\" data-end=\"615\" \/>\ud83d\udc49 \uad73\uc5b4 \uc788\ub294 \uac00\uc2b4\uc740 \uc5f4\uc5b4\uc8fc\uace0<br data-start=\"632\" data-end=\"635\" \/>\ud83d\udc49 \uc57d\ud55c \ub4f1 \uadfc\uc721\uc740 \uac15\ud654\ud574<br data-start=\"650\" data-end=\"653\" \/>\uc5b4\uae68 \ubd80\ub2f4\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n<hr data-start=\"668\" data-end=\"671\" \/>\n<h1 data-section-id=\"14sxyuz\" data-start=\"673\" data-end=\"697\">\u2714 \uc5b4\uae68 \ud1b5\uc99d \uc644\ud654 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 5\uac00\uc9c0<\/h1>\n<hr data-start=\"699\" data-end=\"702\" \/>\n<h2 data-section-id=\"1kyy65q\" data-start=\"704\" data-end=\"730\">1\ufe0f\u20e3 \uc204\ub354 \ub864(Shoulder Roll)<\/h2>\n<h3 data-section-id=\"1hrhn2y\" data-start=\"732\" data-end=\"738\">\ubc29\ubc95<\/h3>\n<ul data-start=\"739\" data-end=\"785\">\n<li data-section-id=\"ltojs9\" data-start=\"739\" data-end=\"753\">\n<p data-start=\"741\" data-end=\"753\">\ud3b8\ud558\uac8c \uc549\uac70\ub098 \uc11c\uae30<\/p>\n<\/li>\n<li data-section-id=\"1t6jv0o\" data-start=\"754\" data-end=\"775\">\n<p data-start=\"756\" data-end=\"775\">\uc5b4\uae68\ub97c \ub4a4\ub85c \ud06c\uac8c \ucc9c\ucc9c\ud788 \ub3cc\ub9ac\uae30<\/p>\n<\/li>\n<li data-section-id=\"1v8kkmd\" data-start=\"776\" data-end=\"785\">\n<p data-start=\"778\" data-end=\"785\">\ubc18\ub300\ub85c\ub3c4 \ubc18\ubcf5<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1hrnhg2\" data-start=\"787\" data-end=\"793\">\ud6a8\uacfc<\/h3>\n<p data-start=\"794\" data-end=\"833\">\u2714 \ubaa9\u00b7\uc5b4\uae68 \uae34\uc7a5 \uc644\ud654<br data-start=\"806\" data-end=\"809\" \/>\u2714 \ud608\uc561\uc21c\ud658 \uc99d\uac00<br data-start=\"818\" data-end=\"821\" \/>\u2714 \uad73\uc740 \uc5b4\uae68 \ud480\uc5b4\uc8fc\uae30<\/p>\n<p data-start=\"835\" data-end=\"866\">\ud83d\udca1 \uae09\ud558\uac8c \ub3cc\ub9ac\uc9c0 \ub9d0\uace0 \ucc9c\ucc9c\ud788 \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 \uc911\uc694\ud574\uc694.<\/p>\n<hr data-start=\"868\" data-end=\"871\" \/>\n<h2 data-section-id=\"1ynsv92\" data-start=\"873\" data-end=\"894\">2\ufe0f\u20e3 \ucea3\uce74\uc6b0(Cat &amp; Cow)<\/h2>\n<h3 data-section-id=\"1hrhn2y\" data-start=\"896\" data-end=\"902\">\ubc29\ubc95<\/h3>\n<ul data-start=\"903\" data-end=\"949\">\n<li data-section-id=\"lhqxi8\" data-start=\"903\" data-end=\"918\">\n<p data-start=\"905\" data-end=\"918\">\ub124\ubc1c\uae30\uae30 \uc790\uc138 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\ud5c8\ub9ac\uc5d0 \ud798\uc744 \uc8fc\uae30\ubcf4\ub2e4<br data-start=\"1134\" data-end=\"1137\" \/>\ub4f1\uc73c\ub85c \uc62c\ub77c\uc628\ub2e4\ub294 \ub290\ub08c\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<hr data-start=\"1159\" data-end=\"1162\" \/>\n<h2 data-section-id=\"1u1bdzi\" data-start=\"1164\" data-end=\"1195\">4\ufe0f\u20e3 \ubc34\ub4dc \ud480\uc5b4\ud30c\ud2b8(Band Pull Apart)<\/h2>\n<h3 data-section-id=\"1hrhn2y\" data-start=\"1197\" data-end=\"1203\">\ubc29\ubc95<\/h3>\n<ul data-start=\"1204\" data-end=\"1233\">\n<li data-section-id=\"1sfxigs\" data-start=\"1204\" data-end=\"1219\">\n<p data-start=\"1206\" data-end=\"1219\">\ubc34\ub4dc\ub97c \uc591\uc190\uc73c\ub85c \uc7a1\uace0<\/p>\n<\/li>\n<li data-section-id=\"nltg0g\" data-start=\"1220\" data-end=\"1233\">\n<p data-start=\"1222\" data-end=\"1233\">\uc88c\uc6b0\ub85c \ucc9c\ucc9c\ud788 \ubc8c\ub9ac\uae30<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1hrnhg2\" data-start=\"1235\" data-end=\"1241\">\ud6a8\uacfc<\/h3>\n<p data-start=\"1242\" data-end=\"1276\">\u2714 \ub4f1 \uadfc\uc721 \ud65c\uc131\ud654<br data-start=\"1252\" data-end=\"1255\" \/>\u2714 \uc5b4\uae68 \uc548\uc815\uc131 \ud5a5\uc0c1<br data-start=\"1266\" data-end=\"1269\" \/>\u2714 \uc790\uc138 \uac1c\uc120<\/p>\n<p data-start=\"1278\" data-end=\"1305\">\ud83d\udc49 \uc5b4\uae68\uac00 \uc790\uc8fc \uc55e\uc73c\ub85c \ub9d0\ub9ac\ub294 \ubd84\ub4e4\uc5d0\uac8c \uc88b\uc544\uc694.<\/p>\n<hr data-start=\"1307\" data-end=\"1310\" \/>\n<h2 data-section-id=\"1rw9sdz\" data-start=\"1312\" data-end=\"1335\">5\ufe0f\u20e3 \ube0c\ub9ac\ub529 + \uac00\uc2b4 \uc5f4\uae30 \uc2a4\ud2b8\ub808\uce6d<\/h2>\n<h3 data-section-id=\"1hrhn2y\" data-start=\"1337\" data-end=\"1343\">\ubc29\ubc95<\/h3>\n<ul data-start=\"1344\" data-end=\"1381\">\n<li data-section-id=\"13ftr6c\" data-start=\"1344\" data-end=\"1360\">\n<p data-start=\"1346\" data-end=\"1360\">\uc591\uc190\uc744 \ub4a4\ub85c \uae4d\uc9c0 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