{"id":2423,"date":"2026-01-02T10:56:02","date_gmt":"2026-01-02T01:56:02","guid":{"rendered":"https:\/\/dsweeklypost.co.kr\/?p=2423"},"modified":"2025-12-31T00:57:37","modified_gmt":"2025-12-30T15:57:37","slug":"%ec%9a%b0%ec%95%84%ed%95%a8%ec%9d%98-%ec%99%84%ec%84%b1-%eb%8d%b0%ec%bd%9c%ed%85%8c-%eb%9d%bc%ec%9d%b8-%ec%8a%b9%eb%aa%a8%ea%b7%bc%ec%9d%84-%ec%9e%a0%ec%9e%ac%ec%9a%b0%eb%8a%94-%ec%84%ac%ec%84%b8","status":"publish","type":"post","link":"https:\/\/dsweeklypost.co.kr\/?p=2423","title":{"rendered":"\uc6b0\uc544\ud568\uc758 \uc644\uc131, \ub370\ucf5c\ud14c \ub77c\uc778 : \uc2b9\ubaa8\uadfc\uc744 \uc7a0\uc7ac\uc6b0\ub294 \uc12c\uc138\ud55c \uc124\uacc4"},"content":{"rendered":"<p data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\">\uc19f\uc544\uc624\ub978 \uc2b9\ubaa8\uadfc\uc740 \ub0b4\ub9ac\uace0, \uc228\uaca8\uc9c4 \uc1c4\uace8 \ub77c\uc778\uc740 \uc0b4\ub9ac\ub294 \uc0c1\uccb4 \ub9b4\ub809\uc2a4 \uc194\ub8e8\uc158<\/b><\/p>\n<p data-path-to-node=\"4\">\ud328\uc158\uc758 \uc644\uc131\uc740 \uc5bc\uad74\uc774\ub77c\uc9c0\ub9cc, \uc804\uccb4\uc801\uc778 \ubd84\uc704\uae30\uc640 \u2018\ud0dc\u2019\ub97c \uacb0\uc815\uc9d3\ub294 \ud575\uc2ec\uc740 \ubaa9\uc5d0\uc11c \uc5b4\uae68\ub85c \uc774\uc5b4\uc9c0\ub294 \uc774\ub978\ubc14 \u2018\ub370\ucf5c\ud14c\u2019 \ub77c\uc778\uc774\ub2e4. \ubaa9\uc774 \uc9e7\uc544 \ubcf4\uc774\uace0 \uc5b4\uae68 \uc8fc\ubcc0\uc774 \ub450\ud23c\ud574 \ubcf4\uc778\ub2e4\uba74, \uccb4\uc911\uc758 \ubb38\uc81c\uac00 \uc544\ub2c8\ub77c \uadfc\uc721\uc758 \ube44\ub300\uce6d\uacfc \uae34\uc7a5 \ub54c\ubb38\uc77c \ud655\ub960\uc774 \ub192\ub2e4. \ud2b9\ud788 \uc2a4\ud2b8\ub808\uc2a4\uc640 \uae34\uc7a5\uac10\uc774 \ub192\uc740 2030 \uc9c1\uc7a5\uc778\ub4e4\uc5d0\uac8c \uc2b9\ubaa8\uadfc\uc740 \ub9c8\uce58 \ud6c8\uc7a5\ucc98\ub7fc \ub531\ub531\ud558\uac8c \uc19f\uc544\uc62c\ub77c \uc788\ub2e4.<\/p>\n<p data-path-to-node=\"5\">\uc2b9\ubaa8\uadfc\uc774 \uacfc\ub3c4\ud558\uac8c \ubc1c\ub2ec\ud558\uba74 \ubaa9\uc774 \uc9e7\uc544 \ubcf4\uc77c \ubfd0 \uc544\ub2c8\ub77c \uc5bc\uad74\uc774 \ucee4 \ubcf4\uc774\uace0, \uc778\uc0c1\uc774 \ub2f5\ub2f5\ud574\uc9c0\ub294 \uc5ed\ud6a8\uacfc\ub97c \ub0b3\ub294\ub2e4. \uc774\ubc88 \ub9ac\ud3ec\ud2b8\uc5d0\uc11c\ub294 \uc5b5\uc9c0\ub85c \ub204\ub974\ub294 \ub9c8\uc0ac\uc9c0\uac00 \uc544\ub2cc, \uadfc\uc721\uc758 \uae30\ub2a5\uc744 \ud68c\ubcf5\uc2dc\ucf1c \uc2a4\uc2a4\ub85c \ub0b4\ub824\uac00\uac8c \ub9cc\ub4dc\ub294 \ud544\ub77c\ud14c\uc2a4\uc758 \uc815\uad50\ud55c \uc811\uadfc\ubc95\uc744 \uc18c\uac1c\ud55c\ub2e4.<\/p>\n<hr data-path-to-node=\"6\" \/>\n<h2 data-path-to-node=\"7\">01. \ud574\ubd80\ud559\uc801 \uace0\ucc30: \uc2b9\ubaa8\uadfc\uc740 \uc8c4\uac00 \uc5c6\ub2e4, \ubb38\uc81c\ub294 \u2018\uc548\uc815\ud654\u2019<\/h2>\n<p data-path-to-node=\"8\">\uc6b0\ub9ac\uac00 \ud754\ud788 \u2018\uc2b9\ubaa8\uadfc\u2019\uc774\ub77c \ubd80\ub974\uba70 \ubbf8\uc6cc\ud558\ub294 \uadfc\uc721\uc740 \uc0ac\uc2e4 <b data-path-to-node=\"8\" data-index-in-node=\"31\">\uc0c1\ubd80 \uc2b9\ubaa8\uadfc<\/b>\uc774\ub2e4. \ud558\uc9c0\ub9cc \uc2b9\ubaa8\uadfc\uc740 \ub4f1 \uc804\uccb4\ub97c \ub36e\uace0 \uc788\ub294 \uc544\uc8fc \uac70\ub300\ud55c \uadfc\uc721\uc774\uba70, \uc0c1\ubd80\u00b7\uc911\ubd80\u00b7\ud558\ubd80\ub85c \ub098\ub25c\ub2e4.<\/p>\n<ul data-path-to-node=\"9\">\n<li>\n<p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\uc0c1\ubd80 \uc2b9\ubaa8\uadfc\uc758 \uacfc\ud65c\uc131\ud654:<\/b> \ud314\uc758 \ubb34\uac8c\ub97c \uc9c0\ud0f1\ud574\uc57c \ud558\ub294 \ud558\ubd80 \uc2b9\ubaa8\uadfc\uacfc \uc804\uac70\uadfc\uc774 \uc81c \uc5ed\ud560\uc744 \ubabb \ud558\uba74, \uc0c1\ubd80 \uc2b9\ubaa8\uadfc\uc774 \ubaa8\ub4e0 \uc9d0\uc744 \uc9ca\uc5b4\uc9c0\uace0 \uc704\ub85c \ub04c\uc5b4\ub2f9\uaca8\uc9c4\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">\uacac\uac11\uace8\uc758 \ubd88\uc548\uc815:<\/b> \uc5b4\uae68\ubf08(\uacac\uac11\uace8)\uac00 \uc81c \uc704\uce58\uc5d0 \uc788\uc9c0 \ubabb\ud558\uace0 \uc704\ub85c \ub72c \uc0c1\ud0dc(Elevation)\uac00 \uc9c0\uc18d\ub418\uba74 \uc1c4\uace8\uc740 V\uc790\ub85c \uaebe\uc774\uace0 \ubaa9\uc740 \uc9e7\uc544\uc9c4\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"10\">\uc6b0\uc544\ud55c \ub77c\uc778\uc744 \ub9cc\ub4dc\ub294 \ud575\uc2ec\uc740 \uc0c1\ubd80 \uc2b9\ubaa8\uadfc\uc744 \u2018\uc548\uc815\u2019\uc2dc\ud0a4\uace0, \uc5b4\uae68\ubf08\ub97c \uc544\ub798\ub85c \ub2f9\uaca8\uc8fc\ub294 <b data-path-to-node=\"10\" data-index-in-node=\"47\">\ud558\ubd80 \uc2b9\ubaa8\uadfc\uc758 \uc2a4\uc704\uce58\ub97c \ucf1c\ub294 \uac83<\/b>\uc5d0 \uc788\ub2e4.<\/p>\n<hr data-path-to-node=\"11\" \/>\n<h2 data-path-to-node=\"12\">02. Solution 1: \uae34\uc7a5\ub41c \uc2e0\uacbd\uc758 \uc774\uc644, \ub125 \uc2a4\ud2b8\ub808\uce58 (Neck Stretch)<\/h2>\n<p data-path-to-node=\"13\">\ub2e8\uc21c\ud788 \ubaa9\uc744 \uaebe\ub294 \uc2a4\ud2b8\ub808\uce6d\uc740 \uc624\ud788\ub824 \ubc18\uc0ac\uc801\uc778 \uae34\uc7a5\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\ub2e4. \ud544\ub77c\ud14c\uc2a4\uc2dd \ub125 \uc2a4\ud2b8\ub808\uce6d\uc740 \uc5b4\uae68\ubf08\ub97c \uace0\uc815\ud55c \uc0c1\ud0dc\uc5d0\uc11c \ubaa9 \uadfc\uc721\uc758 \uacb0\uc744 \ub530\ub77c \uc12c\uc138\ud558\uac8c \uae38\uc774\ub97c \ub298\uc5ec\uc8fc\ub294 \uc791\uc5c5\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"14\">\n<li>\n<p data-path-to-node=\"14,0,0\"><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">How to:<\/b> \ubc14\ub974\uac8c \uc549\uc740 \uc790\uc138\uc5d0\uc11c \ud55c\ucabd \uc190\uc744 \uc5c9\ub369\uc774 \ubc11\uc5d0 \uae54\uace0 \uc549\uc544 \uc5b4\uae68\ub97c \uace0\uc815\ud55c\ub2e4. \ubc18\ub300\ucabd \uc190\uc73c\ub85c \uba38\ub9ac\ub97c \uc9c0\uae0b\uc774 \uc606\uc73c\ub85c \ub2f9\uae30\ub418, \uadc0\uc640 \uc5b4\uae68\uac00 \uc11c\ub85c \uba40\uc5b4\uc9c0\ub294 \uc5d0\ub108\uc9c0\ub97c \uc4f4\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"14,1,0\"><b data-path-to-node=\"14,1,0\" data-index-in-node=\"0\">Editor&#8217;s Note:<\/b> \uc774\ub54c \ud131\uc744 \uc1c4\uace8 \ucabd\uc73c\ub85c \uc0b4\uc9dd \ub2f9\uaca8 \ub4b7\ubaa9 \uc0ac\uc120 \ubc29\ud5a5(\uc0c1\ubd80 \uc2b9\ubaa8\uadfc\uacfc \uacac\uac11\uac70\uadfc)\uc774 \ub298\uc5b4\ub098\uac8c \ud558\ub294 \uac83\uc774 \ud3ec\uc778\ud2b8\ub2e4. \uc228\uc744 \ub0b4\ubc49\uc744 \ub54c\ub9c8\ub2e4 \uc5b4\uae68\uac00 \ubc14\ub2e5\uc73c\ub85c \ud22d \ub5a8\uc5b4\uc9c0\ub294 \ub290\ub08c\uc744 \uc2dc\uac01\ud654\ud558\uba74 \ud6a8\uacfc\uac00 \ubc30\uac00\ub41c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"15\" \/>\n<h2 data-path-to-node=\"16\">03. Solution 3: \uc5b4\uae68\uc758 \ubfcc\ub9ac\ub97c \ucc3e\uc544\uc11c, \uc2a4\uce90\ud4f0\ub77c \uc138\ud305 (Scapula Setting)<\/h2>\n<p data-path-to-node=\"17\">\uc1c4\uace8 \ub77c\uc778\uc774 \uc77c\uc790\ub85c \uace7\uac8c \ubed7\uc73c\ub824\uba74 \uc5b4\uae68\ubf08\uac00 \ub4f1 \ub4a4\uc5d0 \u2018\ucc29\u2019 \ub2ec\ub77c\ubd99\uc5b4 \uc548\uc815\ud654\ub418\uc5b4\uc57c \ud55c\ub2e4. \uc774 \ub3d9\uc791\uc740 \uc5b4\uae68\uc758 \uc62c\ubc14\ub978 \uc704\uce58\uac12\uc744 \ub1cc\uc5d0 \uc785\ub825\uc2dc\ud0a4\ub294 \uc778\uc9c0 \uc6b4\ub3d9\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"18\">\n<li>\n<p data-path-to-node=\"18,0,0\"><b data-path-to-node=\"18,0,0\" data-index-in-node=\"0\">How to:<\/b> \uc549\uac70\ub098 \uc120 \uc790\uc138\uc5d0\uc11c \uc591\ud314\uc744 \uc606\uc73c\ub85c \uac00\ubccd\uac8c \ubc8c\ub9b0\ub2e4. \uc228\uc744 \ub9c8\uc2dc\uba70 \uc5b4\uae68\ub97c \uadc0 \ucabd\uc73c\ub85c \uc73c\uc4f1 \uc62c\ub838\ub2e4\uac00, \ub0b4\ubc49\ub294 \uc228\uc5d0 \ub0a0\uac1c\ubf08 \ud558\ub2e8\ubd80\ub97c \ubc14\uc9c0 \ub4b7\uc8fc\uba38\ub2c8\uc5d0 \uc9d1\uc5b4\ub123\ub294\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \uc544\ub798\ub85c \uae38\uac8c \ub04c\uc5b4\ub0b4\ub9b0\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"18,1,0\"><b data-path-to-node=\"18,1,0\" data-index-in-node=\"0\">Key Point:<\/b> \ud314\uc758 \ud798\uc774 \uc544\ub2c8\ub77c \ub4f1 \uadfc\uc721\uc758 \ud798\uc73c\ub85c \uc5b4\uae68\ubf08\ub97c \ucee8\ud2b8\ub864\ud574\uc57c \ud55c\ub2e4. \uc774 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud558\uba74 \uc19f\uc544\uc62c\ub790\ub358 \uc2b9\ubaa8\uadfc \ub77c\uc778\uc774 \uc815\ub9ac\ub418\uba74\uc11c \uc228\uaca8\uc838 \uc788\ub358 \uc77c\uc790 \uc1c4\uace8\uc774 \uc11c\uc11c\ud788 \ub4dc\ub7ec\ub098\uac8c \ub41c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"19\" \/>\n<h2 data-path-to-node=\"20\">04. Solution 3: \uc55e\uba74\uc758 \ud655\uc7a5\uacfc \ub4b7\uba74\uc758 \uc9c0\uc9c0, \ub9ac\ubc84\uc2a4 \ud50c\ub7ad\ud06c (Reverse Plank)<\/h2>\n<p data-path-to-node=\"21\">\ub370\ucf5c\ud14c \ub77c\uc778\uc744 \ub9dd\uce58\ub294 \uc8fc\ubc94 \uc911 \ud558\ub098\ub294 \uac00\uc2b4 \uc55e\ucabd \uadfc\uc721\uc758 \uc218\ucd95\uc774\ub2e4. \ub9ac\ubc84\uc2a4 \ud50c\ub7ad\ud06c\ub294 \uac00\uc2b4\uc744 \uc2dc\uc6d0\ud558\uac8c \uc5f4\uc5b4\uc8fc\ub294 \ub3d9\uc2dc\uc5d0 \uc0c1\uccb4\ub97c \uc9c0\uc9c0\ud558\ub294 \ud6c4\uba74 \uadfc\uc721\uc744 \uac15\ud654\ud574 \u2018\uc19f\uc9c0 \uc54a\ub294 \uc5b4\uae68\u2019\ub97c \uc644\uc131\ud55c\ub2e4.<\/p>\n<ul data-path-to-node=\"22\">\n<li>\n<p data-path-to-node=\"22,0,0\"><b data-path-to-node=\"22,0,0\" data-index-in-node=\"0\">How to:<\/b> \ubc14\ub2e5\uc5d0 \uc549\uc544 \uc591\uc190\uc744 \ub4a4\ucabd \ubc14\ub2e5\uc5d0 \uc9da\ub294\ub2e4. \uc190\uac00\ub77d \ub05d\uc740 \ubab8\ucabd\uc744 \ud5a5\ud558\uac8c \ud55c\ub2e4. \ub0b4\ubc49\ub294 \uc228\uc5d0 \uace8\ubc18\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uba70 \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \ub9cc\ub4e0\ub2e4. \uc774\ub54c \uc2dc\uc120\uc740 \ucc9c\uc7a5\uc744 \ubcf4\uace0 \uac00\uc2b4\ubf08\ub97c \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ub192\uac8c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"22,1,0\"><b data-path-to-node=\"22,1,0\" data-index-in-node=\"0\">Professional Tip:<\/b> \uc5b4\uae68\uac00 \ub9d0\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ub3d9\uc791\uc744 \ud558\uba74 \uc624\ud788\ub824 \uc5b4\uae68 \uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uac04\ub2e4. \uc62c\ub77c\uac00\uae30 \uc804, \uba3c\uc800 \uc5b4\uae68\ub97c \ub4a4\ub85c \uac00\ubccd\uac8c \ud68c\uc804\uc2dc\ucf1c \uac00\uc2b4\uc744 \uc5f0 \uc0c1\ud0dc\uc5d0\uc11c \uc2dc\uc791\ud574\uc57c \ud55c\ub2e4. \uc774 \ub3d9\uc791\uc740 \ubaa9 \uc55e\ucabd \ub77c\uc778\uc744 \ub9e4\ub048\ud558\uac8c \uc815\ub9ac\ud558\uace0 \uc774\uc911\ud131 \uc608\ubc29\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc900\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"23\" \/>\n<h2 data-path-to-node=\"24\">05. \uc5d0\ub514\ud130\uc758 \uc81c\uc5b8: \ubcf4\ud1a1\uc2a4\ubcf4\ub2e4 \uac15\ub825\ud55c \u2018\uc790\uc138\uc758 \ud798\u2019<\/h2>\n<p data-path-to-node=\"25\">\ub9ce\uc740 \uc774\ub4e4\uc774 \uc2b9\ubaa8\uadfc \ubcf4\ud1a1\uc2a4\ub098 \uacbd\ub77d \ub9c8\uc0ac\uc9c0\uc5d0 \uc758\uc874\ud558\uc9c0\ub9cc, \uadfc\ubcf8\uc801\uc778 \uc6c0\uc9c1\uc784\uc758 \ud328\ud134\uc744 \ubc14\uafb8\uc9c0 \uc54a\uc73c\uba74 \uc2b9\ubaa8\uadfc\uc740 \ub2e4\uc2dc \uc19f\uc544\uc624\ub978\ub2e4. \ub370\ucf5c\ud14c \ub77c\uc778\uc740 \ub2f9\uc2e0\uc774 \ud3c9\uc18c \uc138\uc0c1\uc744 \ub300\ud558\ub294 \ud0dc\ub3c4\u2014\uc5b4\uae68\ub97c \uc6c0\uce20\ub9ac\uace0 \uc788\ub294\uc9c0, \ud639\uc740 \ud65c\uc9dd \ud3b4\uace0 \uc788\ub294\uc9c0\u2014\ub97c \uace0\uc2a4\ub780\ud788 \ubc18\uc601\ud55c\ub2e4.<\/p>\n<p data-path-to-node=\"26\">\uae4a\uc740 \ud638\ud761\uacfc \ud568\uaed8 \uc5b4\uae68\uc758 \uc9d0\uc744 \ub0b4\ub824\ub193\ub294 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4\uc744 \uc2dc\uc791\ud574 \ubcf4\uc790. \uae38\uc5b4\uc9c4 \ubaa9\uc120\uacfc \uc120\uba85\ud574\uc9c4 \uc1c4\uace8\uc740 \ub2f9\uc2e0\uc758 \uc778\uc0c1\uc744 \ud55c\uce35 \ub354 \ub9d1\uace0 \uc6b0\uc544\ud558\uac8c \ubc14\uafd4\uc904 \uac83\uc774\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc19f\uc544\uc624\ub978 \uc2b9\ubaa8\uadfc\uc740 \ub0b4\ub9ac\uace0, \uc228\uaca8\uc9c4 \uc1c4\uace8 \ub77c\uc778\uc740 \uc0b4\ub9ac\ub294 \uc0c1\uccb4 \ub9b4\ub809\uc2a4 \uc194\ub8e8\uc158 \ud328\uc158\uc758 \uc644\uc131\uc740 \uc5bc\uad74\uc774\ub77c\uc9c0\ub9cc, \uc804\uccb4\uc801\uc778 \ubd84\uc704\uae30\uc640 \u2018\ud0dc\u2019\ub97c \uacb0\uc815\uc9d3\ub294 \ud575\uc2ec\uc740 \ubaa9\uc5d0\uc11c \uc5b4\uae68\ub85c \uc774\uc5b4\uc9c0\ub294 \uc774\ub978\ubc14 \u2018\ub370\ucf5c\ud14c\u2019 \ub77c\uc778\uc774\ub2e4. \ubaa9\uc774 \uc9e7\uc544 \ubcf4\uc774\uace0 \uc5b4\uae68 \uc8fc\ubcc0\uc774 \ub450\ud23c\ud574 \ubcf4\uc778\ub2e4\uba74, \uccb4\uc911\uc758 \ubb38\uc81c\uac00 \uc544\ub2c8\ub77c \uadfc\uc721\uc758 \ube44\ub300\uce6d\uacfc \uae34\uc7a5 \ub54c\ubb38\uc77c \ud655\ub960\uc774 \ub192\ub2e4. \ud2b9\ud788 \uc2a4\ud2b8\ub808\uc2a4\uc640 \uae34\uc7a5\uac10\uc774 \ub192\uc740 2030 \uc9c1\uc7a5\uc778\ub4e4\uc5d0\uac8c \uc2b9\ubaa8\uadfc\uc740 \ub9c8\uce58 \ud6c8\uc7a5\ucc98\ub7fc \ub531\ub531\ud558\uac8c \uc19f\uc544\uc62c\ub77c \uc788\ub2e4. \uc2b9\ubaa8\uadfc\uc774 \uacfc\ub3c4\ud558\uac8c \ubc1c\ub2ec\ud558\uba74 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