{"id":1876,"date":"2022-02-18T09:28:42","date_gmt":"2022-02-18T00:28:42","guid":{"rendered":"http:\/\/w-on.newspro.kr\/?p=1876"},"modified":"2022-02-18T09:28:42","modified_gmt":"2022-02-18T00:28:42","slug":"%eb%a0%88%ea%b7%b8-%eb%a6%ac%ed%94%84%ed%8a%b8-leg-lifts","status":"publish","type":"post","link":"https:\/\/w-on.newspro.kr\/?p=1876","title":{"rendered":"\ub808\uadf8 \ub9ac\ud504\ud2b8 (Leg Lifts)"},"content":{"rendered":"
\n
\n
\n
\n

\uc624\ub298\uc740 \ubc14\ub810\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \ub4f1, \uc5c9\ub369\uc774, \ud5c8\ubc85\uc9c0 \ub4b7\ubd80\ubd84 \uc6b4\ub3d9\uc744 \uc54c\ub824\ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n

\ub808\uadf8 \ub9ac\ud504\ud2b8 (Leg Lifts)<\/span><\/p>\n

: \ub4f1 \uc2e0\uc804\uadfc \u00b7 \uace0\uad00\uc808 \uc2e0\uadfc \uac15\ud654<\/span><\/p>\n

\u200b<\/span><\/p>\n

[\uc8fc\uc694 \uc6b4\ub3d9\ubc95]<\/span><\/p>\n

-\ub3d9\uc791\uc744 \ud558\ub294 \ub3d9\uc548 \ubcf5\ubd80\uc5d0 \uc9d1\uc911\ud55c\ub2e4.<\/span><\/p>\n

-\ubab8\ud1b5\uc744 \ucd5c\ub300\ud55c \uae38\uac8c \uc720\uc9c0\ud558\uae30 \uc704\ud574 \ub4f1, \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1\uc5d0 \ucc28\ub840\ub300\ub85c \ud798\uc744 \uc900\ub2e4.<\/span><\/p>\n

-\uadc0\uc640 \uc5b4\uae68\uac00 \uba40\uc5b4\uc9c0\uac8c \ud55c\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n

\u203b\ud5c8\ub9ac\uc5d0 \ud1b5\uc99d\uc774 \uc788\ub294 \uacbd\uc6b0 \uac00\ub3d9\ubc94\uc704\ub97c \uc904\uc774\uace0 \ud1b5\uc99d\uc774 \uc2ec\ud560 \uacbd\uc6b0 \ub3d9\uc791\uc744 \ud53c\ud55c\ub2e4.<\/span><\/p>\n

\u203b\ucc9c\uc7a5\uad00\uc808\uc5d0 \ud1b5\uc99d\uc774 \uc788\ub294 \uacbd\uc6b0 \ud3b8\uc548\ud55c \ubc94\uc704 \ub0b4\uc5d0\uc11c \ub3d9\uc791\uc744 \ud558\uace0 \ud1b5\uc99d\uc774 \uc2ec\ud560 \uacbd\uc6b0 \ub3d9\uc791\uc744 \ud53c\ud55c\ub2e4.<\/span><\/p>\n

\u203b\ud314\ubaa9, \ud314\uafc8\uce58, \uc5b4\uae68\uc5d0 \ud1b5\uc99d\uc774 \uc788\ub294 \uacbd\uc6b0 \ud69f\uc218\ub97c \uc904\uc774\uac70\ub098 \ub3d9\uc791\uc744 \ud53c\ud55c\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n

[\uc2dc\uc791 \uc790\uc138]<\/span><\/p>\n

\"\"<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n

\ubc30\ub7f4\uc758 \ud0d1\uc5d0 \uace8\ubc18\uc744 \ub450\uace0 \uc5ce\ub4dc\ub824 \ub204\uc6b4 \uc790\uc138\ub97c \ud55c\ub2e4.<\/span><\/p>\n

\ud314\uc744 \ub798\ub354\ub97c \uc0b4\uc9dd \uc800\ud56d\ud558\ub294 \ub290\ub08c\uc744 \uac16\uace0 \uadc0\uc640 \uc5b4\uae68 \uac04\uaca9\uc744 \uc720\uc9c0\ud55c\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n

[Step 01]<\/span><\/p>\n

\"\"<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n

\ubab8\ud1b5\uc744 \ubc14\ub2e5 \ucabd\uc73c\ub85c \uc0b4\uc9dd \ub0ae\ucd98\ub2e4\uace0 \uc0dd\uac01\ud558\uba70 \ub2e4\ub9ac\ub97c \uc678\ud68c\uc804\ud55c \uc0c1\ud0dc\uc5d0\uc11c \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ub4e4\uc5b4\uc900\ub2e4.<\/span><\/p>\n

-\uc228\uc744 \ub0b4\uc270\ub2e4.<\/span><\/p>\n

(*\uc774\ub54c \ud314\uafc8\uce58\ub294 \uc0b4\uc9dd \uad6c\ubd80\ub824\uc838\ub3c4 \uc88b\ub2e4.)<\/span><\/p>\n

\u200b<\/span><\/p>\n

[Step 02]<\/span><\/p>\n

\uc2dc\uc791\uc790\uc138\ub85c \ub3cc\uc544\uc628\ub2e4.<\/span><\/p>\n

-\uc228\uc744 \ub9c8\uc2e0\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n

+\ubcc0\ud615 \ub3d9\uc791<\/span><\/p>\n

\"\"<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n

\ubc30\ub7f4 \uc6b4\ub3d9 \uc2dc\uc791 \uc804\uc5d0 \uc544\ud06c\uc5d0\uc11c \uba3c\uc800 \uc6b4\ub3d9\ud55c\ub2e4.<\/span><\/p>\n

\ud55c\ucabd \ub2e4\ub9ac\ub9cc \ub4e4\uc5b4 \uc62c\ub9ac\uae30\ub97c \uba3c\uc800 \uc5f0\uc2b5\ud55c\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n

+\uc751\uc6a9 \ub3d9\uc791<\/span><\/p>\n

\u200b\"\"<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n

\ub2e4\ub9ac\ub97c \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \uace8\ubc18\uc758 \uc548\uc815\uc131\uc744 \uc720\uc9c0\ud55c \uc0c1\ud0dc\uc5d0\uc11c \uc218\uc601\ud558\ub4ef \ub2e4\ub9ac\ub97c \uad50\ucc28\ud55c\ub2e4.<\/span><\/p>\n

\uadf8\ub798\uc2a4\uc2a4\ud638\ud37c: \ub2e4\ub9ac\ub97c \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ub2e4\uc774\uc544\ubaac\ub4dc \ubaa8\uc591\uc73c\ub85c \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uba70, \ud314\ub4a4\uafc8\uce58\ub97c \ubd99\uc778\ub2e4. \ub0b4\uc26c\ub294 \ud638\ud761\uc5d0 \ub2e4\uc2dc \ub450 \ub2e4\ub9ac\ub97c \ubed7\uace0 \uc2dc\uc791\uc790\uc138\ub85c \ub3cc\uc544\uc628\ub2e4.<\/span><\/p>\n

\ubb34\ub98e\uc744 \uad7d\ud78c \uc0c1\ud0dc\uc5d0\uc11c \ud314\ub4a4\uafc8\uce58\ub97c \uc11c\ub85c \uad50\ucc28\ud574\ub3c4 \uc88b\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\uc624\ub298\uc740 \ubc14\ub810\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \ub4f1, \uc5c9\ub369\uc774, \ud5c8\ubc85\uc9c0 \ub4b7\ubd80\ubd84 \uc6b4\ub3d9\uc744 \uc54c\ub824\ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4. \u200b \ub808\uadf8 \ub9ac\ud504\ud2b8 (Leg Lifts) : \ub4f1 \uc2e0\uc804\uadfc \u00b7 \uace0\uad00\uc808 \uc2e0\uadfc \uac15\ud654 \u200b [\uc8fc\uc694 \uc6b4\ub3d9\ubc95] -\ub3d9\uc791\uc744 \ud558\ub294 \ub3d9\uc548 \ubcf5\ubd80\uc5d0 \uc9d1\uc911\ud55c\ub2e4. -\ubab8\ud1b5\uc744 \ucd5c\ub300\ud55c \uae38\uac8c \uc720\uc9c0\ud558\uae30 \uc704\ud574 \ub4f1, \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1\uc5d0 \ucc28\ub840\ub300\ub85c \ud798\uc744 \uc900\ub2e4. -\uadc0\uc640 \uc5b4\uae68\uac00 \uba40\uc5b4\uc9c0\uac8c \ud55c\ub2e4. \u200b \u203b\ud5c8\ub9ac\uc5d0 \ud1b5\uc99d\uc774 \uc788\ub294 \uacbd\uc6b0 \uac00\ub3d9\ubc94\uc704\ub97c \uc904\uc774\uace0 \ud1b5\uc99d\uc774 \uc2ec\ud560 […]<\/p>\n","protected":false},"author":103,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1876","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts\/1876","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=\/wp\/v2\/users\/103"}],"replies":[{"embeddable":true,"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1876"}],"version-history":[{"count":1,"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts\/1876\/revisions"}],"predecessor-version":[{"id":1881,"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=\/wp\/v2\/posts\/1876\/revisions\/1881"}],"wp:attachment":[{"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1876"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1876"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/w-on.newspro.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1876"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}