{"id":1846,"date":"2025-01-28T15:32:58","date_gmt":"2025-01-28T06:32:58","guid":{"rendered":"https:\/\/thepiladh.co.kr\/?p=1846"},"modified":"2026-02-06T10:49:26","modified_gmt":"2026-02-06T01:49:26","slug":"%ec%9a%b4%eb%8f%99%ec%a0%84%eb%ac%b8%ea%b0%80-%ec%98%ac%eb%9d%bc%ec%9a%b4%eb%93%9c%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%ec%97%90%ec%84%9c-%ec%95%8c%eb%a0%a4%ec%a3%bc%eb%8a%94-%ec%a7%91%ec%97%90","status":"publish","type":"post","link":"https:\/\/thepiladh.co.kr\/?p=1846","title":{"rendered":"\uc6b4\ub3d9\uc804\ubb38\uac00 \uc62c\ub77c\uc6b4\ub4dc\ud544\ub77c\ud14c\uc2a4\uc5d0\uc11c \uc54c\ub824\uc8fc\ub294 \uc9d1\uc5d0\uc11c\ud558\ub294 \uaca8\uc6b8\ucca0 \uc6b4\ub3d9\ubc29\ubc95"},"content":{"rendered":"

\uaca8\uc6b8\ucca0\uc5d0\ub294 \uadfc\uc721\uacfc \uad00\uc808\uc774 \ubee3\ubee3\ud574\uc9c0\uae30 \uc26c\uc6b0\ubbc0\ub85c, \ubd80\uc0c1 \ubc29\uc9c0\ub97c \uc704\ud55c \uc6cc\ubc0d\uc5c5\uacfc \uccb4\uc628\uc744 \uc62c\ub9ac\ub294 \uc804\uc2e0 \uc6b4\ub3d9 \uc704\uc8fc\ub85c \uad6c\uc131\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ubcc4\ub3c4\uc758 \ub3c4\uad6c \uc5c6\uc774 \uac70\uc2e4\uc5d0\uc11c \ubc14\ub85c \ub530\ub77c \ud560 \uc218 \uc788\ub294 **’\uaca8\uc6b8\ucca0 \uba74\uc5ed\ub825 \uc465\uc465 10\ubd84 \ub8e8\ud2f4’**\uc785\ub2c8\ub2e4.<\/p>\n

\ud83c\udfe0 \uaca8\uc6b8\ucca0 \uc2e4\ub0b4 \ud648\ud2b8\ub808\uc774\ub2dd \ub8e8\ud2f4 (10\ubd84)
\n\uac01 \ub3d9\uc791\uc740 45\ucd08 \uc218\ud589, 15\ucd08 \ud734\uc2dd \uc6d0\uce59\uc73c\ub85c \uc9c4\ud589\ud558\uc138\uc694.<\/p>\n

1\ub2e8\uacc4: \uc6cc\ubc0d\uc5c5 (2\ubd84)
\n\uc81c\uc790\ub9ac \uac77\uae30 & \ud314 \ub3cc\ub9ac\uae30 (1\ubd84): \ubb34\ub98e\uc744 \ub192\uac8c \ub4e4\uba70 \uc81c\uc790\ub9ac\uc5d0\uc11c \uac77\uc2b5\ub2c8\ub2e4. \ub3d9\uc2dc\uc5d0 \ud314\uc744 \ud06c\uac8c \uc6d0\uc744 \uadf8\ub9ac\uba70 \ub3cc\ub824 \uc5b4\uae68 \uad00\uc808\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4.
\n\ub3d9\uc801 \uc2a4\ud2b8\ub808\uce6d (1\ubd84): \ub2e4\ub9ac\ub97c \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \ub113\uac8c \ubc8c\ub9ac\uace0 \uc190 \ub05d\uc73c\ub85c \ubc18\ub300\ucabd \ubc1c\ub05d\uc744 \ud130\uce58\ud558\uba70 \ubab8\ud1b5\uc744 \ud68c\uc804\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n

2\ub2e8\uacc4: \uba54\uc778 \uc6b4\ub3d9 (6\ubd84)
\n\ubcf8\uaca9\uc801\uc73c\ub85c \uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b0\uace0 \uac08\uc0c9 \uc9c0\ubc29\uc744 \ud65c\uc131\ud654\ud558\ub294 \ub2e8\uacc4\uc785\ub2c8\ub2e4.
\n\uc2ac\ub85c\uc6b0 \ubc84\ud53c (Slow Burpee): * \ub611\ubc14\ub85c \uc11c\uc11c \uc190\uc744 \ubc14\ub2e5\uc5d0 \uc9da\uace0, \ud55c \ubc1c\uc529 \ub4a4\ub85c \ubed7\uc5c8\ub2e4\uac00 \ub2e4\uc2dc \ud55c \ubc1c\uc529 \ub2f9\uaca8\uc640 \uc77c\uc5b4\uc12d\ub2c8\ub2e4.
\n\ud6a8\uacfc: \uc804\uc2e0 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uc5ec \uccb4\uc628\uc744 \ube60\ub974\uac8c \uc62c\ub9bd\ub2c8\ub2e4.
\n\uc640\uc774\ub4dc \uc2a4\ucffc\ud2b8 (Wide Squat): * \ubc1c\uc744 \ub113\uac8c \ubc8c\ub9ac\uace0 \ubc1c\ub05d\uc744 \ubc14\uae65\uc73c\ub85c \ud5a5\ud558\uac8c \ud55c \ub4a4 \ucc9c\ucc9c\ud788 \uc549\uc558\ub2e4 \uc77c\uc5b4\ub0a9\ub2c8\ub2e4.
\n\ud6a8\uacfc: \ud558\uccb4 \uadfc\uc721\ub7c9 \uc99d\uac00\ub294 \uae30\ucd08\ub300\uc0ac\ub7c9 \uc0c1\uc2b9\uc758 \ud575\uc2ec\uc785\ub2c8\ub2e4.
\n\ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38 (Mountain Climber): * \uc5ce\ub4dc\ub9b0 \uc790\uc138(\ud50c\ub7ad\ud06c)\uc5d0\uc11c \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ubc88\uac08\uc544 \uac00\uba70 \ub2f9\uae41\ub2c8\ub2e4.
\n\ud6a8\uacfc: \ubcf5\ubd80 \ucf54\uc5b4 \uac15\ud654\uc640 \uac15\ub825\ud55c \uc720\uc0b0\uc18c \ud6a8\uacfc\ub97c \ub3d9\uc2dc\uc5d0 \uc90d\ub2c8\ub2e4.
\n\ubc31 \ub7f0\uc9c0 (Back Lunge): * \ucc28\ub837 \uc790\uc138\uc5d0\uc11c \ud55c\ucabd \ubc1c\uc744 \ub4a4\ub85c \ud06c\uac8c \ube7c\uba70 \ubb34\ub98e\uc744 \uad7d\ud614\ub2e4 \ub3cc\uc544\uc635\ub2c8\ub2e4.
\n\ud6a8\uacfc: \uaca8\uc6b8\ucca0 \uc57d\ud574\uc9c0\uae30 \uc26c\uc6b4 \ubb34\ub98e \uc8fc\ubcc0 \uadfc\uc721\uacfc \uade0\ud615 \uac10\uac01\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.
\n\uc554 \uc6cc\ud0b9 (Arm Walking): * \uc11c \uc788\ub294 \uc0c1\ud0dc\uc5d0\uc11c \ubab8\uc744 \uc219\uc5ec \uc190\uc73c\ub85c \ubc14\ub2e5\uc744 \uc9da\uace0 \uc55e\uc73c\ub85c \uac78\uc5b4\uac14\ub2e4\uac00 \ub2e4\uc2dc \ub3cc\uc544\uc635\ub2c8\ub2e4.
\n\ud6a8\uacfc: \uc0c1\uccb4\uc640 \ucf54\uc5b4\uc758 \uc548\uc815\uc131\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4.
\n\uc81c\uc790\ub9ac \ub192\uc774 \ub6f0\uae30: * \uac00\ubccd\uac8c \ud1b5\ud1b5 \ub6f0\uba74\uc11c \uc190\uc740 \ud138\uc5b4\uc90d\ub2c8\ub2e4.
\n\ud6a8\uacfc: \ud608\uc561 \uc21c\ud658\uc744 \ub9c8\ubb34\ub9ac\ud558\uba70 \uc2ec\ubc15\uc218\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n

3\ub2e8\uacc4: \ub9c8\ubb34\ub9ac (2\ubd84)
\n\uace0\uc591\uc774 \uc790\uc138 \uc2a4\ud2b8\ub808\uce6d (1\ubd84): \ubc14\ub2e5\uc5d0 \uc5ce\ub4dc\ub824 \ub4f1\uc744 \ub465\uae00\uac8c \ub9d0\uc558\ub2e4\uac00 \uc544\ub798\ub85c \ud3b4\uc8fc\uba70 \ucc99\ucd94 \uae34\uc7a5\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.
\n\uc2ec\ud638\ud761 & \uc815\uc801 \uc2a4\ud2b8\ub808\uce6d (1\ubd84): \uc0ac\uc6a9\ud55c \uadfc\uc721(\ud5c8\ubc85\uc9c0, \ud314 \ub4f1)\uc744 \uc9c0\uae0b\uc774 \ub20c\ub7ec\uc8fc\uba70 \ud638\ud761\uc744 \uac00\ub2e4\ub4ec\uc2b5\ub2c8\ub2e4.<\/p>\n

\ud83d\udca1 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ub192\uc774\ub294 \ud301
\n\ud658\uae30 \ud544\uc218: \uc2e4\ub0b4 \uacf5\uae30\uac00 \ud0c1\ud558\uba74 \uc27d\uac8c \ud53c\ub85c\ud574\uc9d1\ub2c8\ub2e4. \uc6b4\ub3d9 \uc804\ud6c4\ub85c 1~2\ubd84\uac04 \ucc3d\ubb38\uc744 \uc5f4\uc5b4 \ud658\uae30\ud574 \uc8fc\uc138\uc694.
\n\uc218\ubd84 \uc12d\ucde8: \uaca8\uc6b8\uc5d0\ub294 \ubaa9\ub9c8\ub984\uc744 \ub35c \ub290\ub07c\uc9c0\ub9cc, \uac74\uc870\ud55c \uc2e4\ub0b4\uc5d0\uc11c \uc6b4\ub3d9\ud558\uba74 \uc218\ubd84 \uc190\uc2e4\uc774 \ud07d\ub2c8\ub2e4. \ubbf8\uc9c0\uadfc\ud55c \ubb3c\uc744 \uc911\uac04\uc911\uac04 \ub9c8\uc154\uc8fc\uc138\uc694.
\n\ub9e8\ubc1c\ubcf4\ub2e4\ub294 \uc6b4\ub3d9\ud654: \uc9d1\uc548\uc5d0\uc11c\ub3c4 \ubb34\ub98e\uacfc \ubc1c\ubaa9 \ubcf4\ud638\ub97c \uc704\ud574 \uc587\uc740 \uc2e4\ub0b4\uc6a9 \uc6b4\ub3d9\ud654\ub098 \ubbf8\ub044\ub7fc \ubc29\uc9c0 \uc591\ub9d0\uc744 \ucc29\uc6a9\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

\uaca8\uc6b8\ucca0\uc5d0\ub294 \uadfc\uc721\uacfc \uad00\uc808\uc774 \ubee3\ubee3\ud574\uc9c0\uae30 \uc26c\uc6b0\ubbc0\ub85c, \ubd80\uc0c1 \ubc29\uc9c0\ub97c \uc704\ud55c \uc6cc\ubc0d\uc5c5\uacfc \uccb4\uc628\uc744 \uc62c\ub9ac\ub294 \uc804\uc2e0 \uc6b4\ub3d9 \uc704\uc8fc\ub85c \uad6c\uc131\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ubcc4\ub3c4\uc758 \ub3c4\uad6c \uc5c6\uc774 \uac70\uc2e4\uc5d0\uc11c \ubc14\ub85c \ub530\ub77c \ud560 \uc218 \uc788\ub294 **’\uaca8\uc6b8\ucca0 \uba74\uc5ed\ub825 \uc465\uc465 10\ubd84 \ub8e8\ud2f4’**\uc785\ub2c8\ub2e4. \ud83c\udfe0 \uaca8\uc6b8\ucca0 \uc2e4\ub0b4 \ud648\ud2b8\ub808\uc774\ub2dd \ub8e8\ud2f4 (10\ubd84) \uac01 \ub3d9\uc791\uc740 45\ucd08 \uc218\ud589, 15\ucd08 \ud734\uc2dd \uc6d0\uce59\uc73c\ub85c \uc9c4\ud589\ud558\uc138\uc694. 1\ub2e8\uacc4: \uc6cc\ubc0d\uc5c5 (2\ubd84) \uc81c\uc790\ub9ac \uac77\uae30 & \ud314 \ub3cc\ub9ac\uae30 (1\ubd84): \ubb34\ub98e\uc744 […]<\/p>\n","protected":false},"author":271,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1846","post","type-post","status-publish","format-standard","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1846","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=\/wp\/v2\/users\/271"}],"replies":[{"embeddable":true,"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1846"}],"version-history":[{"count":1,"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1846\/revisions"}],"predecessor-version":[{"id":1847,"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1846\/revisions\/1847"}],"wp:attachment":[{"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1846"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1846"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thepiladh.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1846"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}