{"id":3708,"date":"2025-11-14T08:51:38","date_gmt":"2025-11-13T23:51:38","guid":{"rendered":"https:\/\/ocorearanews.com\/?p=3708"},"modified":"2025-11-20T08:52:33","modified_gmt":"2025-11-19T23:52:33","slug":"%ec%b0%ac%eb%b0%94%eb%9e%8c-%eb%b6%80%eb%8a%94-%ec%9a%94%ec%a6%98-%ea%bc%ad-%ed%95%84%ec%9a%94%ed%95%9c-%ec%9a%b4%eb%8f%99-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%ea%b0%80-%eb%a9%b4%ec%97%ad-%ea%b0%95","status":"publish","type":"post","link":"https:\/\/ocorearanews.com\/?p=3708","title":{"rendered":"\ucc2c\ubc14\ub78c \ubd80\ub294 \uc694\uc998, \uaf2d \ud544\uc694\ud55c \uc6b4\ub3d9! \ud544\ub77c\ud14c\uc2a4\uac00 \uba74\uc5ed \uac15\ud654\uc5d0 \uc88b\uc740 \uc774\uc720 !"},"content":{"rendered":"
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\ud544\ub77c\ud14c\uc2a4\uac00 <\/span>\uba74\uc5ed \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \uac83 \uc544\uc2dc\ub098\uc694?<\/b><\/span><\/p>\n

\uc774\uc720\ub294 \ub2e8\uc21c\ud788 \uc6b4\ub3d9\uc744 \ud558\uae30 \ub54c\ubb38\ub9cc\uc774 \uc544\ub2c8\ub77c<\/span><\/p>\n

\uc2e0\uccb4 \uc804\ubc18\uc758 \uade0\ud615\uc744 \uac1c\uc120\ud558\uace0 \uc2a4\ud2b8\ub808\uc2a4 \ud638\ub974\ubaac\uc744 \ub0ae\ucdb0 <\/span><\/p>\n

\uba74\uc5ed \uccb4\uacc4\uac00 \uc81c \uae30\ub2a5\uc744 \ud558\ub3c4\ub85d \ub3d5\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4 \ud83d\ude09<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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1. \uc2a4\ud2b8\ub808\uc2a4 \ud638\ub974\ubaac(\ucf54\ub974\ud2f0\uc194) \uac10\uc18c<\/b><\/span><\/p>\n

    \n
  • \n

    \ud544\ub77c\ud14c\uc2a4\ub294 \ud638\ud761\uacfc \uc6c0\uc9c1\uc784\uc744 \ud568\uaed8 \uc9d1\uc911\ud558\ub294 \uc6b4\ub3d9\uc774\ub77c \uba85\uc0c1 \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

  • \n

    \uaddc\uce59\uc801\uc778 \ud638\ud761\uc740 \ubd80\uad50\uac10\uc2e0\uacbd(\uc774\uc644 \uc2e0\uacbd)\uc744 \ud65c\uc131\ud654\uc2dc\ucf1c \uc2a4\ud2b8\ub808\uc2a4 \ud638\ub974\ubaac\uc744 \uc904\uc774\uace0 \uba74\uc5ed \uc138\ud3ec\uc758 \ud65c\ub3d9\uc744 \ubc29\ud574\ud558\uc9c0 \uc54a\uac8c \ud574\uc90d\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

  • \n

    \uc2a4\ud2b8\ub808\uc2a4 \uc644\ud654 \u2192 \ubc31\ud608\uad6c \uae30\ub2a5 \ud5a5\uc0c1 \u2192 \uba74\uc5ed\ub825 \uc720\uc9c0<\/span><\/p>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

    \n
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    \n
    \n
    \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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    \n

    2. \ud608\uc561\uc21c\ud658 \ubc0f \ub9bc\ud504\uc21c\ud658 \uac1c\uc120<\/b><\/span><\/p>\n

      \n
    • \n

      \ud544\ub77c\ud14c\uc2a4\ub294 \uadfc\uc721\uc758 \uae4a\uc740 \uce35(\ucf54\uc5b4)\uc744 \uc0ac\uc6a9\ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c, \ubab8 \uc804\uccb4\uc758 \ud608\ub958\uc640 \ub9bc\ud504 \ud750\ub984\uc744 \uc6d0\ud65c\ud558\uac8c \ud569\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

    • \n

      \ub9bc\ud504\uc561\uc740 \ubab8\uc18d \ub178\ud3d0\ubb3c\uacfc \uc138\uade0\uc744 \uc81c\uac70\ud558\ub294 \uc5ed\ud560\uc744 \ud558\ub294\ub370, \uc21c\ud658\uc774 \uc798 \ub418\uc5b4\uc57c \uba74\uc5ed \ubc18\uc751\uc774 \ube60\ub974\uac8c \uc77c\uc5b4\ub0a9\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

    • \n

      \uc21c\ud658 \uac1c\uc120 \u2192 \uba74\uc5ed \uc138\ud3ec\uc758 \uc774\ub3d9 \ud65c\uc131\ud654<\/span><\/p>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

      \n
      \n
      \n
      \n
      \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
      \n
      \n
      \n
      \n

      3. \ud638\ud761\uae30 \uac15\ud654<\/b><\/span><\/p>\n

        \n
      • \n

        \ud544\ub77c\ud14c\uc2a4\ub294 \ud749\uacfd \ud655\uc7a5 \ud638\ud761\uc744 \uac15\uc870\ud569\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

      • \n

        \uc774 \ud638\ud761\ubc95\uc740 \ud3d0\ud65c\ub7c9\uc744 \uc99d\uac00\uc2dc\ud0a4\uace0 \ud638\ud761\uadfc(\uac00\ub85c\ub9c9, \ub291\uac04\uadfc)\uc744 \uac15\ud654\ud574, \ud638\ud761\uae30 \uac10\uc5fc\uc5d0 \ub300\ud55c \uc800\ud56d\ub825\uc744 \ub192\uc785\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

        \n
        \n
        \n
        \n
        \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
        \n
        \n
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        \n

        4. \uc218\uba74 \uc9c8 \uac1c\uc120<\/b><\/span><\/p>\n

          \n
        • \n

          \ud544\ub77c\ud14c\uc2a4\ub97c \uafb8\uc900\ud788 \ud558\uba74 \uc2e0\uccb4 \ud53c\ub85c\uac00 \ud574\uc18c\ub418\uace0 \uc2a4\ud2b8\ub808\uc2a4\uac00 \uc904\uc5b4\ub4e4\uc5b4 \uc218\uba74\uc758 \uc9c8\uc774 \uc88b\uc544\uc9d1\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

        • \n

          \uae4a\uc740 \uc218\uba74\uc740 \uba74\uc5ed\uc138\ud3ec(T\uc138\ud3ec, NK\uc138\ud3ec \ub4f1)\uc758 \uc7ac\uc0dd\uacfc \ud65c\uc131\ud654\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

          \n
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          \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
          \n
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          \n

          5. \uc790\uc138 \uad50\uc815\uacfc \uccb4\ub0b4 \ubc38\ub7f0\uc2a4 \uc720\uc9c0<\/b><\/span><\/p>\n

            \n
          • \n

            \ub098\uc05c \uc790\uc138\ub098 \uadfc\uc721 \ubd88\uade0\ud615\uc740 \ud608\uc561\uc21c\ud658 \uc800\ud558, \ud638\ud761 \uc81c\ud55c, \uc18c\ud654 \ubd88\ub7c9\uc744 \uc77c\uc73c\ucf1c \uba74\uc5ed\ub825 \uc800\ud558\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

          • \n

            \ud544\ub77c\ud14c\uc2a4\ub294 \uc774\ub97c \ubc14\ub85c\uc7a1\uc544 \ubab8\uc758 \ud56d\uc0c1\uc131\uc744 \uc720\uc9c0\ud558\uac8c \ub3c4\uc640\uc90d\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

            \n
            \n
            \n
            \n
            \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
            \n
            \n
            \n
            \n

            \uadf8\ub7fc \uba74\uc5ed \uac15\ud654\uc5d0 \uc88b\uc740 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 5\uac00\uc9c0\ub97c \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694.<\/b><\/span><\/p>\n

            \uc774 \ub3d9\uc791\ub4e4\uc740 \ud638\ud761 \/ \uc21c\ud658 \/ \ucf54\uc5b4 \uc548\uc815\uc744 \ub3d5\ub294 \ub8e8\ud2f4\uc73c\ub85c<\/span><\/p>\n

            \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

            \n
            \n
            \n
            \n
            \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
            \n
            \n
            \n
            \n

            <\uba74\uc5ed \uac15\ud654 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4 5\uac00\uc9c0><\/b><\/span><\/p>\n

            Hundred (\ud5cc\ub4dc\ub808\ub4dc) \u2014 \uc21c\ud658 & \ud638\ud761 \ud65c\uc131\ud654<\/b><\/span><\/p>\n

            \ud6a8\uacfc : \ud608\uc561\uc21c\ud658, \ud3d0\ud65c\ub7c9 \uc99d\uac00, \ubab8 \uc804\uccb4 \uae68\uc6b0\uae30<\/span><\/p>\n

            \ubc29\ubc95<\/span><\/p>\n

              \n
            1. \n

              \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ubb34\ub98e\uc744 90\ub3c4\ub85c \ub4e4\uace0 \ubcf5\ubd80\uc5d0 \ud798\uc744 \uc90d\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

            2. \n

              \uba38\ub9ac\uc640 \uc5b4\uae68\ub97c \uc0b4\uc9dd \ub4e4\uace0 \ud314\uc744 \uace7\uac8c \ud3b4\uc11c \ubc14\ub2e5 \uc704 \uc57d\uac04 \ub744\uc6c1\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

            3. \n

              \ud314\uc744 \uc704\uc544\ub798\ub85c \uc791\uc740 \ud38c\ud551\uc744 \ud558\uba70<\/span><\/p>\n<\/li>\n<\/ol>\n

                \n
              • \n

                5\ubc88 \ub4e4\uc774\ub9c8\uc2dc\uace0, 5\ubc88 \ub0b4\uc26c\ub294 \ud638\ud761<\/b><\/span>\uc744 10\uc138\ud2b8 (\ucd1d 100\ud68c) \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n<\/ul>\n

                \ucc98\uc74c\uc5d4 50\ud68c\ubd80\ud130 \uc2dc\uc791\ud574\ub3c4 \ucda9\ubd84\ud574\uc694 !<\/i><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

                \n
                \n
                \n
                \n
                \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
                \n
                \n
                \n
                \n

                Spine Stretch Forward (\ucc99\ucd94 \uc2a4\ud2b8\ub808\uce58 \ud3ec\uc6cc\ub4dc) \u2014 \ub9bc\ud504 \uc21c\ud658, \uae34\uc7a5 \uc644\ud654<\/b><\/span><\/p>\n

                \ud6a8\uacfc: \ucc99\ucd94 \uc790\uadf9, \ud638\ud761\uae30 \ud65c\uc131\ud654, \ubab8\uc758 \uae34\uc7a5 \uc644\ud654<\/span><\/p>\n

                \ubc29\ubc95:<\/span><\/p>\n

                  \n
                1. \n

                  \ub2e4\ub9ac\ub97c \ub611\ubc14\ub85c \ud3b4\uace0 \uc549\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                2. \n

                  \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uba70 \ucc99\ucd94\ub97c \uace7\uac8c \uc138\uc6b0\uace0<\/span><\/p>\n<\/li>\n

                3. \n

                  \ub0b4\uc26c\uba74\uc11c \ubcf5\ubd80\ub97c \ub04c\uc5b4\ub2f9\uae30\uba70 \ucc9c\ucc9c\ud788 \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc785\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                4. \n

                  \ucc99\ucd94 \ud558\ub098\ud558\ub098\ub97c \ub9d0\uc544 \ub0b4\ub9ac\ub4ef \uc6c0\uc9c1\uc600\ub2e4\uac00 \ub2e4\uc2dc \ucc9c\ucc9c\ud788 \ub3cc\uc544\uc635\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n<\/ol>\n

                  \uac00\uc2b4\uc774 \uc544\ub2c8\ub77c \ubc30\ub97c \ub04c\uc5b4\ub2f9\uae30\ub294 \ub290\ub08c\uc73c\ub85c \uc218\ud589\ud558\uc138\uc694 !<\/i><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

                  \n
                  \n
                  \n
                  \n
                  \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
                  \n
                  \n
                  \n
                  \n

                  Single Leg Stretch (\uc2f1\uae00 \ub808\uadf8 \uc2a4\ud2b8\ub808\uce58) \u2014 \ucf54\uc5b4 \uac15\ud654 & \uc21c\ud658 \uac1c\uc120<\/b><\/span><\/p>\n

                  \ud6a8\uacfc: \ubcf5\ubd80 \uc790\uadf9\uc73c\ub85c \uc7a5\uc6b4\ub3d9 \ucd09\uc9c4, \ub9bc\ud504 \uc21c\ud658 \ud65c\uc131\ud654<\/span><\/p>\n

                  \ubc29\ubc95:<\/span><\/p>\n

                    \n
                  1. \n

                    \ubb34\ub98e\uc744 \ub2f9\uae34 \ucc44 \ub204\uc6cc \uba38\ub9ac, \uc5b4\uae68\ub97c \uc0b4\uc9dd \ub4ed\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                  2. \n

                    \ud55c\ucabd \ub2e4\ub9ac\ub97c \uac00\uc2b4 \ucabd\uc73c\ub85c \ub04c\uc5b4\ub2f9\uae30\uba70 \ubc18\ub300\ucabd \ub2e4\ub9ac\ub294 \uae38\uac8c \ubed7\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                  3. \n

                    \ub2e4\ub9ac\ub97c \ubc14\uafd4\uac00\uba70 \ud638\ud761\uc5d0 \ub9de\ucdb0 \ucc9c\ucc9c\ud788 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                  4. \n

                    10~20\ud68c<\/span><\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

                    \n
                    \n
                    \n
                    \n
                    \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
                    \n
                    \n
                    \n
                    \n

                    Bridge (\ube0c\ub9bf\uc9c0) \u2014 \ud608\uc561\uc21c\ud658 & \ud558\uccb4 \ub9bc\ud504 \uc790\uadf9<\/b><\/span><\/p>\n

                    \ud6a8\uacfc: \ud558\uccb4 \uc21c\ud658, \uace8\ubc18 \uc548\uc815, \uc2a4\ud2b8\ub808\uc2a4 \uc644\ud654<\/span><\/p>\n

                    \ubc29\ubc95:<\/span><\/p>\n

                      \n
                    1. \n

                      \ubb34\ub98e\uc744 \uc138\uc6b0\uace0 \ub204\uc6cc\uc11c \ubc1c\uc744 \uace8\ubc18 \ub108\ube44\ub85c \ub461\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                    2. \n

                      \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uace0 \ub0b4\uc26c\uba70 \ucc9c\ucc9c\ud788 \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                    3. \n

                      \uc5b4\uae68\ubd80\ud130 \ubb34\ub98e\uae4c\uc9c0 \uc77c\uc9c1\uc120 \uc720\uc9c0 \u2192 \ubcf5\ubd80\u00b7\uc5c9\ub369\uc774\uc5d0 \ud798!<\/span><\/p>\n<\/li>\n

                    4. \n

                      \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc624\uba70 \ucc99\ucd94\ub97c \ud558\ub098\uc529 \ubc14\ub2e5\uc5d0 \ubd99\uc785\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                    5. \n

                      10~15\ud68c<\/span><\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

                      \n
                      \n
                      \n
                      \n
                      \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
                      \n
                      \n
                      \n
                      \n

                      Saw (\uc3d8) \u2014 \ubab8\uc758 \uade0\ud615 & \ud574\ub3c5 \uc791\uc6a9<\/b><\/span><\/p>\n

                      \ud6a8\uacfc:<\/b><\/span> \ubcf5\ubd80 \uc790\uadf9, \ucc99\ucd94 \uc720\uc5f0\uc131, \ub0b4\uc7a5\uae30 \uc21c\ud658 \uac1c\uc120<\/span><\/p>\n

                      \ubc29\ubc95:<\/b><\/span><\/p>\n

                        \n
                      1. \n

                        \ub2e4\ub9ac\ub97c \uc5b4\uae68\ubcf4\ub2e4 \ub113\uac8c \ubc8c\ub9ac\uace0 \uc549\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                      2. \n

                        \ud314\uc744 \uc591\uc606\uc73c\ub85c \ubc8c\ub9ac\uace0 \uc228\uc744 \ub4e4\uc774\ub9c8\uc2dc\uba70 \ucc99\ucd94\ub97c \uc138\uc6c1\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                      3. \n

                        \ub0b4\uc26c\uba74\uc11c \uc0c1\uccb4\ub97c \ube44\ud2c0\uc5b4 \uc190\ub05d\uc73c\ub85c \ubc18\ub300\ubc1c\uc744 \ud5a5\ud574 \ubed7\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n<\/li>\n

                      4. \n

                        \ub2e4\uc2dc \ub3cc\uc544\uc624\uba70 \ubc18\ub300\ucabd \ubc18\ubcf5<\/span><\/p>\n<\/li>\n

                      5. \n

                        8~10\ud68c<\/span><\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

                        \n
                        \n
                        \n
                        \n
                        \n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
                        \n
                        \n
                        \n
                        \n

                        \ub9c8\ubb34\ub9ac \uc2a4\ud2b8\ub808\uce6d<\/b><\/span><\/p>\n

                        \ub9c8\uc9c0\ub9c9\uc5d4 \uac00\ubcbc\uc6b4 \uba85\uc0c1 \ud638\ud761\uc73c\ub85c \ub9c8\ubb34\ub9ac\ud558\uc138\uc694.<\/span><\/p>\n

                          \n
                        • \n

                          \ucf54\ub85c 4\ucd08 \ub4e4\uc774\ub9c8\uc2dc\uae30<\/span><\/p>\n<\/li>\n

                        • \n

                          \uc785\uc73c\ub85c 6\ucd08 \ub0b4\uc26c\uae30<\/span><\/p>\n<\/li>\n

                        • \n

                          5\ud68c \ubc18\ubcf5<\/span><\/p>\n<\/li>\n<\/ul>\n

                          \uc2ec\ubc15\uc218 \uc548\uc815 + \ucf54\ub974\ud2f0\uc194 \uac10\uc18c + \uba74\uc5ed \uade0\ud615 \uc720\uc9c0 <\/span><\/p>\n<\/div>\n

                          \u200b\uc774 \uae30\uc0ac\ub294 \uc624\uc19c\ud544\ub77c\ud14c\uc2a4\uc5d0 \uc800\uc791\uad8c\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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