{"id":2168,"date":"2026-06-08T11:17:53","date_gmt":"2026-06-08T02:17:53","guid":{"rendered":"https:\/\/theamagazine.co.kr\/?p=2168"},"modified":"2026-06-08T11:17:53","modified_gmt":"2026-06-08T02:17:53","slug":"%ea%b1%b0%eb%b6%81%eb%aa%a9-%ec%99%84%ed%99%94%ed%95%98%eb%8a%94-10%eb%b6%84-%ec%8a%a4%ed%8a%b8%eb%a0%88%ec%b9%ad-%eb%a3%a8%ed%8b%b4","status":"publish","type":"post","link":"https:\/\/theamagazine.co.kr\/?p=2168","title":{"rendered":"\uac70\ubd81\ubaa9 \uc644\ud654\ud558\ub294 10\ubd84 \uc2a4\ud2b8\ub808\uce6d \ub8e8\ud2f4"},"content":{"rendered":"

\ubaa9\uc774 \uc55e\uc73c\ub85c \ub098\uc654\ub2e4\uba74 \uc9c0\uae08\ubd80\ud130 \uc2dc\uc791\ud558\uc138\uc694!<\/p>\n

\uc694\uc998 \uc2a4\ub9c8\ud2b8\ud3f0\uacfc \ucef4\ud4e8\ud130\ub97c \uc0ac\uc6a9\ud558\ub294 \uc2dc\uac04\uc774 \ub298\uc5b4\ub098\uba74\uc11c
\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774\u00a0\uac70\ubd81\ubaa9 \uc99d\ud6c4\uad70<\/strong>\uc744 \uacaa\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

\uc606\ubaa8\uc2b5\uc744 \ubd24\uc744 \ub54c<\/p>\n

\u2714 \uba38\ub9ac\uac00 \uc5b4\uae68\ubcf4\ub2e4 \uc55e\uc73c\ub85c \ub098\uc640 \uc788\ub2e4
\u2714 \ubaa9\uacfc \uc5b4\uae68\uac00 \ud56d\uc0c1 \ubed0\uadfc\ud558\ub2e4
\u2714 \ub450\ud1b5\uc774 \uc790\uc8fc \uc0dd\uae34\ub2e4
\u2714 \uc2b9\ubaa8\uadfc\uc774 \uc790\uc8fc \ubb49\uce5c\ub2e4<\/p>\n

\uc774\ub7f0 \uc99d\uc0c1\uc774 \uc788\ub2e4\uba74 \uac70\ubd81\ubaa9\uc744 \uc758\uc2ec\ud574\ubcfc \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

\uc624\ub298\uc740 \uc9d1\uc774\ub098 \uc0ac\ubb34\uc2e4\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294
\uac70\ubd81\ubaa9 \uc644\ud654 10\ubd84 \uc2a4\ud2b8\ub808\uce6d \ub8e8\ud2f4<\/strong>\uc744 \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694 \ud83d\ude0a<\/p>\n

\n

\ud83d\udca1 \uac70\ubd81\ubaa9\uc774 \uc0dd\uae30\ub294 \uc774\uc720<\/h1>\n

\uc0ac\ub78c\uc758 \uba38\ub9ac \ubb34\uac8c\ub294 \ud3c9\uade0 4~6kg \uc815\ub3c4\uc785\ub2c8\ub2e4.<\/p>\n

\uc815\uc0c1 \uc790\uc138\uc5d0\uc11c\ub294 \ubaa9\ubf08\uac00 \uc774 \ubb34\uac8c\ub97c \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc9c0\ud0f1\ud558\uc9c0\ub9cc,<\/p>\n

\uace0\uac1c\uac00 \uc55e\uc73c\ub85c 15\ub3c4\ub9cc \ub098\uc640\ub3c4
\ubaa9\uc774 \ubc1b\ub294 \ubd80\ub2f4\uc740 \uc57d 12kg \uc774\uc0c1\uc73c\ub85c \uc99d\uac00\ud569\ub2c8\ub2e4.<\/p>\n

\uacb0\uad6d<\/p>\n

\u2714 \ubaa9 \ud1b5\uc99d
\u2714 \uc5b4\uae68 \uacb0\ub9bc
\u2714 \ub450\ud1b5
\u2714 \ub77c\uc6b4\ub4dc\uc204\ub354<\/p>\n

\uae4c\uc9c0 \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

\n

\ud83d\udccd \uc6b4\ub3d9 \uc804 \uccb4\ud06c<\/h1>\n

\ubcbd\uc5d0 \ub4f1\uc744 \ubd99\uc774\uace0 \uc11c\ubcf4\uc138\uc694.<\/p>\n

\u2714 \ub4a4\ud1b5\uc218\uac00 \ubcbd\uc5d0 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ub2ff\ub294\ub2e4 \u2192 \uc815\uc0c1<\/p>\n

\u2714 \ud131\uc744 \ub2f9\uaca8\uc57c \uaca8\uc6b0 \ub2ff\ub294\ub2e4 \u2192 \uac70\ubd81\ubaa9 \uac00\ub2a5\uc131 \ub192\uc74c<\/p>\n

\n

\u23f0 10\ubd84 \uc2a4\ud2b8\ub808\uce6d \ub8e8\ud2f4<\/h1>\n

\"\"1\ufe0f\u20e3 \ud131 \ub2f9\uae30\uae30 (Chin Tuck) – 2\ubd84<\/h2>\n

\ubc29\ubc95<\/h3>\n
    \n
  • \n

    \ubcbd\uc5d0 \ub4f1\uc744 \uae30\ub300\uace0 \uc11c\uae30<\/p>\n<\/li>\n

  • \n

    \ud131\uc744 \uc0b4\uc9dd \ub4a4\ub85c \ub2f9\uae30\uae30<\/p>\n<\/li>\n

  • \n

    5\ucd08 \uc720\uc9c0 \ud6c4 \uc774\uc644<\/p>\n<\/li>\n<\/ul>\n

    10\ud68c \ubc18\ubcf5<\/p>\n

    \ud6a8\uacfc<\/h3>\n

    \u2714 \ubaa9 \uc815\ub82c \uac1c\uc120<\/p>\n

    \u2714 \uac70\ubd81\ubaa9 \uc644\ud654<\/p>\n

    \u2714 \uae4a\uc740 \ubaa9 \uadfc\uc721 \ud65c\uc131\ud654<\/p>\n

    \ud83d\udca1 \uace0\uac1c\ub97c \uc219\uc774\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \ub4a4\ub85c \ubc00\uc5b4\uc8fc\ub294 \ub290\ub08c\uc785\ub2c8\ub2e4.<\/p>\n

    \n

    2\ufe0f\u20e3 \ubaa9 \uc606 \uc2a4\ud2b8\ub808\uce6d – 2\ubd84<\/h2>\n

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

      \uc624\ub978\uc190\uc73c\ub85c \uba38\ub9ac\ub97c \uc7a1\uace0<\/p>\n<\/li>\n

    • \n

      \uc624\ub978\ucabd\uc73c\ub85c \ucc9c\ucc9c\ud788 \uae30\uc6b8\uc774\uae30<\/p>\n<\/li>\n

    • \n

      20\ucd08 \uc720\uc9c0<\/p>\n<\/li>\n<\/ul>\n

      \uc88c\uc6b0 3\ud68c \ubc18\ubcf5<\/p>\n

      \ud6a8\uacfc<\/h3>\n

      \u2714 \ubaa9 \uc606 \uadfc\uc721 \uc774\uc644<\/p>\n

      \u2714 \uc2b9\ubaa8\uadfc \uae34\uc7a5 \uc644\ud654<\/p>\n

      \u2714 \ubaa9 \uc6c0\uc9c1\uc784 \uac1c\uc120<\/p>\n

      \n

      3\ufe0f\u20e3 \uac00\uc2b4 \uc5f4\uae30 \uc2a4\ud2b8\ub808\uce6d – 2\ubd84<\/h2>\n

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

        \uc591\uc190\uc744 \ub4a4\ub85c \uae4d\uc9c0 \ub07c\uae30<\/p>\n<\/li>\n

      • \n

        \uac00\uc2b4\uc744 \ud65c\uc9dd \uc5f4\uae30<\/p>\n<\/li>\n

      • \n

        \uc2dc\uc120\uc740 \uc815\uba74 \uc720\uc9c0<\/p>\n<\/li>\n<\/ul>\n

        30\ucd08 \u00d7 3\ud68c<\/p>\n

        \ud6a8\uacfc<\/h3>\n

        \u2714 \ub9d0\ub9b0 \uc5b4\uae68 \uac1c\uc120<\/p>\n

        \u2714 \ub77c\uc6b4\ub4dc\uc204\ub354 \uc644\ud654<\/p>\n

        \u2714 \uc790\uc138 \uad50\uc815<\/p>\n

        \n

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

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

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

        • \n

          \ub4f1\uc744 \ub465\uae00\uac8c \ub9d0\uae30<\/p>\n<\/li>\n

        • \n

          \uac00\uc2b4\uc744 \uc5f4\uba70 \ucc99\ucd94 \ud3b4\uae30<\/p>\n<\/li>\n<\/ul>\n

          10~15\ud68c \ubc18\ubcf5<\/p>\n

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          \u2714 \ubaa9\u00b7\ub4f1 \uae34\uc7a5 \uac10\uc18c<\/p>\n

          \u2714 \uc790\uc138 \uac1c\uc120<\/p>\n

          \n

          5\ufe0f\u20e3 \ubcbd \ucc9c\uc0ac \uc6b4\ub3d9 (Wall Angel) – 2\ubd84<\/h2>\n

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

            \ubcbd\uc5d0 \ub4f1\uc744 \ubd99\uc774\uace0 \uc11c\uae30<\/p>\n<\/li>\n

          • \n

            \ud314\uc744 W\uc790 \ubaa8\uc591 \ub9cc\ub4e4\uae30<\/p>\n<\/li>\n

          • \n

            \ucc9c\ucc9c\ud788 \uc704\ub85c \uc62c\ub838\ub2e4 \ub0b4\ub9ac\uae30<\/p>\n<\/li>\n<\/ul>\n

            10\ud68c \ubc18\ubcf5<\/p>\n

            \ud6a8\uacfc<\/h3>\n

            \u2714 \uc5b4\uae68 \uc815\ub82c \uac1c\uc120<\/p>\n

            \u2714 \ub4f1 \uadfc\uc721 \ud65c\uc131\ud654<\/p>\n

            \u2714 \uac70\ubd81\ubaa9 \uc608\ubc29<\/p>\n

            \ud83d\udca1 \ud5c8\ub9ac\uac00 \ub728\uc9c0 \uc54a\ub3c4\ub85d \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

            \n

            \u26a0\ufe0f \uac70\ubd81\ubaa9\uc744 \uc545\ud654\uc2dc\ud0a4\ub294 \uc2b5\uad00<\/h1>\n

            \uc2a4\ub9c8\ud2b8\ud3f0 \ubcf4\uae30<\/h3>\n

            \uace0\uac1c\ub97c \uc219\uc778 \ucc44 \uc624\ub798 \uc0ac\uc6a9\ud558\uae30<\/p>\n

            \ub178\ud2b8\ubd81 \uc0ac\uc6a9<\/h3>\n

            \ud654\uba74\uc774 \ub108\ubb34 \ub0ae\uc740 \uc704\uce58\uc5d0 \uc788\uc74c<\/p>\n

            \ub192\uc740 \ubca0\uac1c \uc0ac\uc6a9<\/h3>\n

            \uc790\ub294 \ub3d9\uc548 \ubaa9\uc5d0 \ubd80\ub2f4 \uc99d\uac00<\/p>\n

            \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\uae30<\/h3>\n

            \ud55c \uc790\uc138\ub85c \uc624\ub798 \uc720\uc9c0<\/p>\n

            \n

            \ud83d\udccc \uac70\ubd81\ubaa9 \uad50\uc815\uc758 \ud575\uc2ec<\/h1>\n

            \uc2a4\ud2b8\ub808\uce6d\ub3c4 \uc911\uc694\ud558\uc9c0\ub9cc<\/p>\n

            \ub354 \uc911\uc694\ud55c \uac74 \uc0dd\ud65c \uc2b5\uad00\uc785\ub2c8\ub2e4.<\/p>\n

            \u2714 \uc2a4\ub9c8\ud2b8\ud3f0 \ub208\ub192\uc774 \ub9de\ucd94\uae30<\/p>\n

            \u2714 \ubaa8\ub2c8\ud130 \ub192\uc774 \uc62c\ub9ac\uae30<\/p>\n

            \u2714 1\uc2dc\uac04\ub9c8\ub2e4 \uac00\ubccd\uac8c \uc6c0\uc9c1\uc774\uae30<\/p>\n

            \u2714 \ud131 \ub2f9\uae30\uae30 \uc2b5\uad00 \ub9cc\ub4e4\uae30<\/p>\n

            \n

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

            \uac70\ubd81\ubaa9\uc740 \ud558\ub8e8\uc544\uce68\uc5d0 \uc0dd\uae34 \uac83\uc774 \uc544\ub2c8\uae30 \ub54c\ubb38\uc5d0
            \ud558\ub8e8 \uc6b4\ub3d9\uc73c\ub85c \ubc14\ub85c \uc88b\uc544\uc9c0\uc9c0\ub294 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n

            \ud558\uc9c0\ub9cc<\/p>\n

            \ud83d\udc49 \ud558\ub8e8 10\ubd84<\/p>\n

            \ud83d\udc49 \uafb8\uc900\ud55c \uc2a4\ud2b8\ub808\uce6d<\/p>\n

            \ud83d\udc49 \ubc14\ub978 \uc790\uc138 \uc2b5\uad00<\/p>\n

            \uc774 \uc138 \uac00\uc9c0\ub9cc \uc9c0\ucf1c\ub3c4 \ubaa9\uacfc \uc5b4\uae68\ub294 \ubd84\uba85\ud788 \ub2ec\ub77c\uc9d1\ub2c8\ub2e4.<\/p>\n

            \ubaa9\uc774 \ud3b8\ud574\uc9c0\uba74<\/p>\n

            \u2714 \uc5b4\uae68 \ud1b5\uc99d \uac10\uc18c<\/p>\n

            \u2714 \ub450\ud1b5 \uc644\ud654<\/p>\n

            \u2714 \uc790\uc138 \uac1c\uc120<\/p>\n

            \u2714 \ud53c\ub85c\uac10 \uac10\uc18c<\/p>\n

            \uae4c\uc9c0 \uae30\ub300\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4 \ud83d\ude0a<\/p>\n","protected":false},"excerpt":{"rendered":"

            \ubaa9\uc774 \uc55e\uc73c\ub85c \ub098\uc654\ub2e4\uba74 \uc9c0\uae08\ubd80\ud130 \uc2dc\uc791\ud558\uc138\uc694! \uc694\uc998 \uc2a4\ub9c8\ud2b8\ud3f0\uacfc \ucef4\ud4e8\ud130\ub97c \uc0ac\uc6a9\ud558\ub294 \uc2dc\uac04\uc774 \ub298\uc5b4\ub098\uba74\uc11c\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774\u00a0\uac70\ubd81\ubaa9 \uc99d\ud6c4\uad70\uc744 \uacaa\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc606\ubaa8\uc2b5\uc744 \ubd24\uc744 \ub54c \u2714 \uba38\ub9ac\uac00 \uc5b4\uae68\ubcf4\ub2e4 \uc55e\uc73c\ub85c \ub098\uc640 \uc788\ub2e4\u2714 \ubaa9\uacfc \uc5b4\uae68\uac00 \ud56d\uc0c1 \ubed0\uadfc\ud558\ub2e4\u2714 \ub450\ud1b5\uc774 \uc790\uc8fc \uc0dd\uae34\ub2e4\u2714 \uc2b9\ubaa8\uadfc\uc774 \uc790\uc8fc \ubb49\uce5c\ub2e4 \uc774\ub7f0 \uc99d\uc0c1\uc774 \uc788\ub2e4\uba74 \uac70\ubd81\ubaa9\uc744 \uc758\uc2ec\ud574\ubcfc \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc624\ub298\uc740 \uc9d1\uc774\ub098 \uc0ac\ubb34\uc2e4\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294\uac70\ubd81\ubaa9 \uc644\ud654 10\ubd84 \uc2a4\ud2b8\ub808\uce6d \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694 \ud83d\ude0a […]<\/p>\n","protected":false},"author":242,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"class_list":["post-2168","post","type-post","status-publish","format-standard","hentry","category-20"],"_links":{"self":[{"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2168","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=2168"}],"version-history":[{"count":1,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2168\/revisions"}],"predecessor-version":[{"id":2170,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2168\/revisions\/2170"}],"wp:attachment":[{"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/theamagazine.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}