{"id":1859,"date":"2025-06-18T19:31:12","date_gmt":"2025-06-18T10:31:12","guid":{"rendered":"https:\/\/seripilatestimes.com\/?p=1859"},"modified":"2025-07-08T19:56:48","modified_gmt":"2025-07-08T10:56:48","slug":"%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%eb%8c%80%ea%b8%b0%ea%b5%ac-%ec%ba%90%eb%94%9c%eb%9d%bd-%ea%b5%ac%ec%a1%b0%ec%99%80-%ea%b8%b0%eb%8a%a5","status":"publish","type":"post","link":"https:\/\/seripilatestimes.com\/?p=1859","title":{"rendered":"\ud544\ub77c\ud14c\uc2a4 \ub300\uae30\uad6c \uce90\ub51c\ub77d \uad6c\uc870\uc640 \uae30\ub2a5"},"content":{"rendered":"

\ud544\ub77c\ud14c\uc2a4 \ub300\uae30\uad6c\uc778 *\uce90\ub51c\ub77d(Cadillac)*\uc740 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9 \uc7a5\ube44 \uc911 \ud558\ub098\ub85c, \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\ub294 \ub3c5\ud2b9\ud55c \uad6c\uc870\ub97c \uac00\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc6d0\ub798\ub294 \ubcd1\uc6d0\uc5d0\uc11c \ud658\uc790\ub4e4\uc758 \uc7ac\ud65c\uc744 \uc704\ud55c \ub3c4\uad6c\ub85c \uac1c\ubc1c\ub418\uc5c8\uc9c0\ub9cc, \ud604\uc7ac\ub294 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9\uc5d0 \ub110\ub9ac \uc0ac\uc6a9\ub418\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uce90\ub51c\ub77d\uc740 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc720\uc5f0\uc131, \uadfc\ub825, \uade0\ud615\uc744 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4.<\/p>\n

\"\"<\/a>\uce90\ub51c\ub77d\uc758 \uad6c\uc870<\/h3>\n
    \n
  1. \n

    \ud504\ub808\uc784<\/strong>: \uce90\ub51c\ub77d\uc740 \ud2bc\ud2bc\ud55c \uae08\uc18d \ud504\ub808\uc784\uc73c\ub85c \ub9cc\ub4e4\uc5b4\uc838 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \ud504\ub808\uc784\uc740 \ub300\uac1c \ub124 \uac1c\uc758 \uae30\ub465\uc73c\ub85c \uc9c0\ud0f1\ub418\uace0, \uc704\uc5d0\ub294 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\ub3c4\ub85d \uc5ec\ub7ec \uac00\uc9c0 \uc561\uc138\uc11c\ub9ac\uac00 \ubd80\ucc29\ub41c \uacf5\uac04\uc774 \ub9c8\ub828\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n

  2. \n

    \uac00\ub85c \ub9c9\ub300 (Bar)<\/strong>: \uce90\ub51c\ub77d\uc758 \uac00\uc7a5 \ud2b9\uc9d5\uc801\uc778 \ubd80\ubd84\uc740 \uc704\uc5d0 \uc218\ud3c9\uc73c\ub85c \ub193\uc778 \uac00\ub85c \ub9c9\ub300\uc785\ub2c8\ub2e4. \uc774 \uac00\ub85c \ub9c9\ub300\ub294 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud560 \ub54c \uc0ac\uc6a9\ud560 \uc218 \uc788\ub294 \uc911\uc694\ud55c \ubd80\ubd84\uc73c\ub85c, \uc0ac\uc6a9\uc790\uac00 \uadf8 \uc704\uc5d0\uc11c \ubab8\uc744 \uace0\uc815\ud558\uac70\ub098 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud560 \uc218 \uc788\uac8c \ub3c4\uc640\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n

  3. \n

    \uc2a4\ud504\ub9c1<\/strong>: \uce90\ub51c\ub77d\uc5d0\ub3c4 \uc2a4\ud504\ub9c1\uc774 \uc7a5\ucc29\ub418\uc5b4 \uc788\uc73c\uba70, \uc2a4\ud504\ub9c1\uc758 \uac15\ub3c4\ub97c \uc870\uc808\ud558\uc5ec \uc6b4\ub3d9\uc758 \ub09c\uc774\ub3c4\ub97c \uc870\uc808\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc2a4\ud504\ub9c1\uc744 \ud1b5\ud574 \uc800\ud56d\uc744 \uc81c\uacf5\ud558\uace0, \uc2e0\uccb4\uc758 \uac01 \ubd80\uc704\ub97c \uac15\ud654\ud560 \uc218 \uc788\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n

  4. \n

    \ud480\uc5c5 \ubc14\uc640 \ub9ac\ud504\ud2b8 \uc2dc\uc2a4\ud15c<\/strong>: \uce90\ub51c\ub77d\uc5d0\ub294 \uc190\uc7a1\uc774, \uc2a4\ud2b8\ub7a9, \ub9ac\ud504\ud2b8 \uc2dc\uc2a4\ud15c\uc774 \uc788\uc5b4 \ud480\uc5c5, \uc2a4\ud0e0\ub529 \uc6b4\ub3d9 \ub4f1 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub97c \ud1b5\ud574 \uc804\uc2e0\uc744 \uace0\ub8e8 \uc6b4\ub3d9\ud560 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc640\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n

  5. \n

    \ubca4\uce58<\/strong>: \uce90\ub51c\ub77d\uc5d0\ub294 \uc5ec\ub7ec \uac00\uc9c0 \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\ub294 \ubca4\uce58\uac00 \ubd80\ucc29\ub418\uc5b4 \uc788\uc5b4, \uadf8 \uc704\uc5d0\uc11c \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d, \uac15\ud654 \uc6b4\ub3d9 \ub4f1\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubca4\uce58\ub294 \uac01\ub3c4 \uc870\uc815\uc774 \uac00\ub2a5\ud558\uc5ec \uc6b4\ub3d9 \uac15\ub3c4\ub97c \uc870\uc808\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n

  6. \n

    \uc2a4\ud2b8\ub7a9<\/strong>: \ud314\uacfc \ub2e4\ub9ac \uc6b4\ub3d9\uc744 \ub3c4\uc640\uc8fc\ub294 \uc2a4\ud2b8\ub7a9\uc774 \uc788\uc5b4, \uc774\ub97c \uc0ac\uc6a9\ud558\uc5ec \uc0c1\uccb4 \ubc0f \ud558\uccb4 \uc6b4\ub3d9\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

    \n

    \"\"<\/a><\/li>\n<\/ol>\n

    \uce90\ub51c\ub77d\uc758 \uae30\ub2a5\uacfc \ud2b9\uc9d5<\/h3>\n
      \n
    • \n

      \uc804\uc2e0 \uc6b4\ub3d9 \uac00\ub2a5<\/strong>: \uce90\ub51c\ub77d\uc740 \ud314, \ub2e4\ub9ac, \ucf54\uc5b4 \ub4f1 \uc804\uc2e0 \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\ub294 \uae30\ub2a5\uc744 \uac16\ucd94\uace0 \uc788\uc5b4, \ub2e4\uc591\ud55c \ub3d9\uc791\uc744 \ud1b5\ud574 \uade0\ud615 \uc7a1\ud78c \ubab8\ub9e4\ub97c \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n

    • \n

      \uc720\uc5f0\uc131 \ud5a5\uc0c1<\/strong>: \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \ud1b5\ud574 \ubab8\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0, \uae34\uc7a5\uc744 \ud480\uc5b4\uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n

    • \n

      \uadfc\ub825 \uac15\ud654<\/strong>: \uc800\ud56d\uc744 \uc870\uc808\ud560 \uc218 \uc788\ub294 \uc2a4\ud504\ub9c1\uc744 \uc774\uc6a9\ud558\uc5ec \ub2e4\uc591\ud55c \uac15\ub3c4\ub85c \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc5b4 \uadfc\ub825 \ud5a5\uc0c1\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n

    • \n

      \uade0\ud615 \ubc0f \uc790\uc138 \uad50\uc815<\/strong>: \uce90\ub51c\ub77d\uc740 \ubab8\uc758 \uade0\ud615\uc744 \uc7a1\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc744 \uc8fc\uba70, \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc720\uc9c0\ud558\ub3c4\ub85d \uc720\ub3c4\ud574\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n

    • \n

      \uc7ac\ud65c \ubc0f \ud68c\ubcf5 \ud6c8\ub828<\/strong>: \uc6d0\ub798\ub294 \uc7ac\ud65c\uc6a9\uc73c\ub85c \uac1c\ubc1c\ub418\uc5c8\uae30 \ub54c\ubb38\uc5d0 \ubd80\ub4dc\ub7fd\uace0 \uc548\uc815\uc801\uc778 \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc5b4, \ubd80\uc0c1 \ud6c4 \ud68c\ubcf5 \uc6b4\ub3d9\uc5d0\ub3c4 \uc720\uc6a9\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n

    • \n

      \uc815\ubc00\ud55c \uc870\uc815 \uac00\ub2a5<\/strong>: \uc2a4\ud504\ub9c1 \uc800\ud56d, \ubca4\uce58 \uac01\ub3c4, \uc2a4\ud2b8\ub7a9 \uc704\uce58 \ub4f1 \uc5ec\ub7ec \uc694\uc18c\ub97c \uc138\ubc00\ud558\uac8c \uc870\uc815\ud560 \uc218 \uc788\uc5b4, \uac1c\uc778\uc758 \ud544\uc694\uc5d0 \ub9de\ub294 \ub9de\ucda4\ud615 \uc6b4\ub3d9\uc774 \uac00\ub2a5\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

      \ub300\ud45c\uc801\uc778 \uc6b4\ub3d9 \uc608\uc2dc<\/h3>\n
        \n
      1. \n

        \ud480\uc5c5 (Pull-up)<\/strong>: \uce90\ub51c\ub77d\uc758 \uac00\ub85c \ub9c9\ub300\ub97c \uc774\uc6a9\ud574 \uc0c1\uccb4 \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud314\uacfc \uc0c1\uccb4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n

      2. \n

        \ub2e4\ub9ac \ub4e4\uc5b4\uc62c\ub9ac\uae30 (Leg Springs)<\/strong>: \ub2e4\ub9ac\ub97c \ub4e4\uc5b4\uc62c\ub9ac\uba74\uc11c \ud558\uccb4 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n

      3. \n

        \uc2a4\ud0e0\ub529 \uc2a4\ud2b8\ub808\uce6d (Standing Stretch)<\/strong>: \uce90\ub51c\ub77d \uc704\uc5d0\uc11c \uc11c\uc11c \ubab8\uc744 \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n

      4. \n

        \ud480 \ubc14 (Push Through Bar)<\/strong>: \ubc14\ub97c \ubc00\uc5b4\ub0b4\uba70 \ud314\uacfc \uac00\uc2b4\uc744 \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n

        \uce90\ub51c\ub77d\uc740 \ub9e4\uc6b0 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \uc9c0\uc6d0\ud558\ub294 \ub2e4\uae30\ub2a5 \uc6b4\ub3d9 \uae30\uad6c\ub85c, \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \uade0\ud615 \uc7a1\ud78c \ubab8\uc744 \ub9cc\ub4e4\uace0 \uc2f6\uc740 \uc0ac\ub78c\ub4e4\uc5d0\uac8c \ub9e4\uc6b0 \uc720\uc6a9\ud55c \ub3c4\uad6c\uc785\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

        \ud544\ub77c\ud14c\uc2a4 \ub300\uae30\uad6c\uc778 *\uce90\ub51c\ub77d(Cadillac)*\uc740 \ud544\ub77c\ud14c\uc2a4 \uc6b4\ub3d9 \uc7a5\ube44 \uc911 \ud558\ub098\ub85c, \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\ub294 \ub3c5\ud2b9\ud55c \uad6c\uc870\ub97c \uac00\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc6d0\ub798\ub294 \ubcd1\uc6d0\uc5d0\uc11c \ud658\uc790\ub4e4\uc758 \uc7ac\ud65c\uc744 \uc704\ud55c <\/p>\n","protected":false},"author":10,"featured_media":1860,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[44],"tags":[],"class_list":["post-1859","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-44"],"_links":{"self":[{"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/posts\/1859","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1859"}],"version-history":[{"count":1,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/posts\/1859\/revisions"}],"predecessor-version":[{"id":1864,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/posts\/1859\/revisions\/1864"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/media\/1860"}],"wp:attachment":[{"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1859"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1859"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1859"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}