{"id":1894,"date":"2025-08-02T12:24:25","date_gmt":"2025-08-02T03:24:25","guid":{"rendered":"https:\/\/seripilatestimes.com\/?p=1894"},"modified":"2025-08-02T12:24:25","modified_gmt":"2025-08-02T03:24:25","slug":"%ed%81%b4%eb%9e%98%ec%8b%9d-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4-%eb%a7%a4%ed%8a%b8-%ec%9a%b4%eb%8f%99-%ec%88%9c%ec%84%9c","status":"publish","type":"post","link":"https:\/\/seripilatestimes.com\/?p=1894","title":{"rendered":"\ud074\ub798\uc2dd \ud544\ub77c\ud14c\uc2a4- \ub9e4\ud2b8 \uc6b4\ub3d9 \uc21c\uc11c"},"content":{"rendered":"
\ud074\ub798\uc2dd \ud544\ub77c\ud14c\uc2a4 \ub9e4\ud2b8 \uc21c\uc11c\ub294 \uc870\uc149 \ud544\ub77c\ud14c\uc2a4\uac00 \uace0\uc548\ud55c \uc6d0\ub798\uc758 \uc21c\uc11c\ub85c, <\/span>\ubab8\uc758 \uc815\ub82c\uacfc \uc911\uc2ec \uac15\ud654, \uc720\uc5f0\uc131, \ud638\ud761 \uc870\uc808<\/strong>\uc744 \uc911\uc810\uc5d0 \ub454 \uccb4\uacc4\uc801\uc778 \ud750\ub984\uc744 \ub530\ub985\ub2c8\ub2e4. \uc544\ub798\ub294 \uc804\ud1b5\uc801\uc778 <\/span>\ud074\ub798\uc2dd \ud544\ub77c\ud14c\uc2a4 \ub9e4\ud2b8 \uc21c\uc11c<\/strong>\uc785\ub2c8\ub2e4:<\/span><\/h6>\n
\n
\n
\n
\n
\n
\n
\n

\ucd08\uae09 \uc21c\uc11c (Beginner \/ Fundamental)<\/strong><\/h3>\n
    \n
  1. \n

    The Hundred (100)<\/p>\n<\/li>\n

  2. \n

    Roll Up<\/p>\n<\/li>\n

  3. \n

    Single Leg Circles<\/p>\n<\/li>\n

  4. \n

    Rolling Like a Ball<\/p>\n<\/li>\n

  5. \n

    Single Leg Stretch<\/p>\n<\/li>\n

  6. \n

    Double Leg Stretch<\/p>\n<\/li>\n

  7. \n

    Spine Stretch Forward<\/p>\n<\/li>\n<\/ol>\n

    \n

    \uc911\uae09 \uc21c\uc11c (Intermediate)<\/strong><\/h3>\n
    \n

    \ucd08\uae09 \ub3d9\uc791 \ud3ec\ud568 + \ub2e4\uc74c \ub3d9\uc791 \ucd94\uac00<\/p>\n<\/blockquote>\n

      \n
    1. \n

      Open Leg Rocker<\/p>\n<\/li>\n

    2. \n

      Corkscrew<\/p>\n<\/li>\n

    3. \n

      The Saw<\/p>\n<\/li>\n

    4. \n

      Swan (Neck Roll \ud3ec\ud568)<\/p>\n<\/li>\n

    5. \n

      Single Leg Kick<\/p>\n<\/li>\n

    6. \n

      Double Leg Kick<\/p>\n<\/li>\n

    7. \n

      Shoulder Bridge<\/p>\n<\/li>\n

    8. \n

      Spine Twist<\/p>\n<\/li>\n

    9. \n

      Jackknife<\/p>\n<\/li>\n

    10. \n

      Side Kick Series (Front\/Back, Up\/Down \ub4f1)<\/p>\n<\/li>\n

    11. \n

      Teaser I, II, III<\/p>\n<\/li>\n

    12. \n

      Hip Circles<\/p>\n<\/li>\n

    13. \n

      Swimming<\/p>\n<\/li>\n

    14. \n

      Leg Pull Front & Back<\/p>\n<\/li>\n

    15. \n

      Kneeling Side Kick<\/p>\n<\/li>\n

    16. \n

      Mermaid<\/p>\n<\/li>\n

    17. \n

      Seal<\/p>\n<\/li>\n<\/ol>\n

      \n

      \uace0\uae09 \uc21c\uc11c (Advanced)<\/strong><\/h3>\n
      \n

      \uc911\uae09\uae4c\uc9c0 \ud3ec\ud568 + \ub2e4\uc74c \uace0\ub09c\uc774\ub3c4 \ub3d9\uc791 \ucd94\uac00<\/p>\n<\/blockquote>\n

        \n
      1. \n

        Crab<\/p>\n<\/li>\n

      2. \n

        Rocking<\/p>\n<\/li>\n

      3. \n

        Control Balance<\/p>\n<\/li>\n

      4. \n

        Boomerang<\/p>\n<\/li>\n

      5. \n

        Bicycle<\/p>\n<\/li>\n

      6. \n

        Scissors<\/p>\n<\/li>\n

      7. \n

        Push-Up Series<\/p>\n<\/li>\n<\/ol>\n

        \n

        \ucc38\uace0\uc0ac\ud56d:<\/h3>\n
          \n
        • \n

          \uc21c\uc11c\ub294 \uc6cc\ubc0d\uc5c5 \u2192 \ubcf5\ubd80\uac15\ud654 \u2192 \ucc99\ucd94 \uad74\uace1 \u2192 \ud655\uc7a5 \u2192 \ud68c\uc804 \u2192 \uce21\uba74 \u2192 \uace0\ub09c\uc774\ub3c4 \uc804\uccb4 \uc6c0\uc9c1\uc784<\/strong>\uc73c\ub85c \uc9dc\uc5ec \uc788\uc74c.<\/p>\n<\/li>\n

        • \n

          \ub3d9\uc791\uc740 **\ud750\ub984(flow)**\uc774 \uc911\uc694\ud558\uba70, \uac00\ub2a5\ud55c \ud55c \ub04a\uae30\uc9c0 \uc54a\uac8c \uc5f0\uc18d \uc218\ud589\uc774 \ubaa9\ud45c\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n

        • \n

          \uac01\uac01\uc758 \ub3d9\uc791\uc740 **\uc815\ud655\ud55c \ud638\ud761, \uc815\ub82c, \uc81c\uc5b4(control)**\uac00 \ud575\uc2ec.<\/p>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

          \ud074\ub798\uc2dd \ud544\ub77c\ud14c\uc2a4 \ub9e4\ud2b8 \uc21c\uc11c\ub294 \uc870\uc149 \ud544\ub77c\ud14c\uc2a4\uac00 \uace0\uc548\ud55c \uc6d0\ub798\uc758 \uc21c\uc11c\ub85c, \ubab8\uc758 \uc815\ub82c\uacfc \uc911\uc2ec \uac15\ud654, \uc720\uc5f0\uc131, \ud638\ud761 \uc870\uc808\uc744 \uc911\uc810\uc5d0 \ub454 \uccb4\uacc4\uc801\uc778 \ud750\ub984\uc744 \ub530\ub985\ub2c8\ub2e4. \uc544\ub798\ub294 <\/p>\n","protected":false},"author":10,"featured_media":1895,"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-1894","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\/1894","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=1894"}],"version-history":[{"count":1,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/posts\/1894\/revisions"}],"predecessor-version":[{"id":1896,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/posts\/1894\/revisions\/1896"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=\/wp\/v2\/media\/1895"}],"wp:attachment":[{"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1894"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1894"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seripilatestimes.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}