{"id":2650,"date":"2025-11-17T09:30:58","date_gmt":"2025-11-17T00:30:58","guid":{"rendered":"https:\/\/ddweeklynews.co.kr\/?p=2650"},"modified":"2026-02-04T19:52:32","modified_gmt":"2026-02-04T10:52:32","slug":"%ed%81%b4%eb%9e%98%ec%8b%9d-%eb%a7%a4%ed%8a%b8-%ec%8b%9c%eb%a6%ac%ec%a6%88-%eb%a1%a4%ec%98%a4%eb%b2%84roll-over2","status":"publish","type":"post","link":"https:\/\/ddweeklynews.co.kr\/?p=2650","title":{"rendered":"\ud074\ub798\uc2dd \ub9e4\ud2b8 \uc2dc\ub9ac\uc988 \ub864\uc624\ubc84(Roll Over)(2)"},"content":{"rendered":"

\u25a0 \uae30\uad6c\uc5d0\uc11c\uc758 \ub864\uc624\ubc84 \uc751\uc6a9<\/p>\n

\u2460 \ub9ac\ud3ec\uba38 – Short Spine \/ Long Spine<\/p>\n

\u2192 \ub864\uc624\ubc84\uc758 \uae30\ub2a5\uc801 \uc9c4\ud654 \ubc84\uc804
\n– \uc2a4\ud2b8\ub7a9\uc5d0 \ub2e4\ub9ac\ub97c \uac78\uace0 \uc9c4\ud589
\n– \uc2a4\ud504\ub9c1\uc758 \uc800\ud56d\uc774 \ub2e4\ub9ac \ubb34\uac8c\ub97c \ubd84\uc0b0\uc2dc\ucf1c \ucc99\ucd94 \ubd84\uc808 \ud559\uc2b5\uc5d0 \ucd5c\uc801
\n– \uace0\uad00\uc808 \uac00\ub3d9\uc131\uacfc \ubcf5\uad6c \uc9c0\uc9c0 \ud328\ud134\uc744 \uc548\uc804\ud558\uac8c \ud6c8\ub828 \uac00\ub2a5
\n– \uc9c0\ub3c4\uc790 \uad50\uc721\uc5d0\uc11c \ub864\uc624\ubc84 \ub300\uccb4 \ub3d9\uc791\uc73c\ub85c \uac00\uc7a5 \ub9ce\uc774 \ud65c\uc6a9<\/p>\n

\u2461 \uce90\ub51c\ub77d – Roll Over \/ Tower<\/p>\n

\u2192 \uc218\uc9c1 \uc815\ub82c \uac10\uac01 \uac15\ud654
\n– \ud478\uc26c\uc2a4\ub8e8 \ubc14(push-through bar)\ub97c \ud65c\uc6a9
\n– \ubc14\uc758 \uc800\ud56d\uc744 \ud1b5\ud574 \ucc99\ucd94\uac00 \ub5a0\uc624\ub974\ub294 \ubc29\ud5a5\uc744 \uc815\ud655\ud788 \uc778\uc9c0
\n– \uc0c1\uccb4 \uc548\uc815\uacfc \ud558\uccb4 \uc6c0\uc9c1\uc784 \ubd84\ub9ac \ud6c8\ub828\uc5d0 \ud0c1\uc6d4
\n– \uc7ac\ud65c \ubc0f \uc911\uae09\uc790 \ub2e8\uacc4\uc5d0\uc11c \ud65c\uc6a9\ub3c4 \ub192\uc74c<\/p>\n

\u2462 \uc6b4\ub2e4\uccb4\uc5b4 – Reverse Abdominal Control<\/p>\n

\u2192 \uc0c1\uae09\uc790\uc6a9 \ub864\uc624\ubc84 \uc804\ub2e8\uacc4
\n– \ud328\ub2ec\uc744 \ub2e4\ub9ac\ub85c \uc870\uc808\ud558\uba70 \ubcf5\ubd80\ub85c \ucc99\ucd94\ub97c \ub9d0\uc544 \uc62c\ub9ac\ub294 \ud328\ud134
\n– \uc9e7\uc740 \uc9c0\uc9c0\uba74 \ub54c\ubb38\uc5d0 \ubcf5\ud6a1\uadfc \uac1c\uc785\uc774 \uadf9\ub300\ud654
\n– \ub9e4\ud2b8 \ub864\uc624\ubc84\ub97c \ud558\uae30 \uc804 \ud544\uc218 \uad00\ubb38 \ub3d9\uc791\uc73c\ub85c \uc0ac\uc6a9<\/p>\n

 <\/p>\n

\u25a0 \uacb0\ub860<\/p>\n

\ub864\uc624\ubc84\ub294 “\uc720\uc5f0\ud574\uc11c \ud558\ub294 \ub3d9\uc791”\uc774 \uc544\ub2c8\ub2e4.
\n\ud1b5\uc81c\ud560 \uc218 \uc788\uc744 \ub9cc\ud07c \uac15\ud560 \ub54c\ub9cc \ud5c8\uc6a9\ub418\ub294 \ub3d9\uc791\uc774\ub2e4.<\/p>\n

\uc870\uc149 \ud544\ub77c\ud14c\uc2a4\uac00 \uac15\uc870\ud55c “Contrology”\uc758 \uc9c4\uc9dc \uc758\ubbf8\ub294,
\n\ubc14\ub85c \uc774 \ub864\uc624\ubc84 \uac19\uc740 \ub3d9\uc791\uc5d0\uc11c \uac00\uc7a5 \uba85\ud655\ud558\uac8c \ub4dc\ub7ec\ub09c\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u25a0 \uae30\uad6c\uc5d0\uc11c\uc758 \ub864\uc624\ubc84 \uc751\uc6a9 \u2460 \ub9ac\ud3ec\uba38 – Short Spine \/ Long Spine \u2192 \ub864\uc624\ubc84\uc758 \uae30\ub2a5\uc801 \uc9c4\ud654 \ubc84\uc804 – \uc2a4\ud2b8\ub7a9\uc5d0 \ub2e4\ub9ac\ub97c \uac78\uace0 \uc9c4\ud589 – \uc2a4\ud504\ub9c1\uc758 \uc800\ud56d\uc774 \ub2e4\ub9ac \ubb34\uac8c\ub97c \ubd84\uc0b0\uc2dc\ucf1c \ucc99\ucd94 \ubd84\uc808 \ud559\uc2b5\uc5d0 \ucd5c\uc801 – \uace0\uad00\uc808 \uac00\ub3d9\uc131\uacfc \ubcf5\uad6c \uc9c0\uc9c0 \ud328\ud134\uc744 \uc548\uc804\ud558\uac8c \ud6c8\ub828 \uac00\ub2a5 – \uc9c0\ub3c4\uc790 \uad50\uc721\uc5d0\uc11c \ub864\uc624\ubc84 \ub300\uccb4 \ub3d9\uc791\uc73c\ub85c \uac00\uc7a5 \ub9ce\uc774 \ud65c\uc6a9 \u2461 \uce90\ub51c\ub77d – Roll Over […]<\/p>\n","protected":false},"author":222,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,1],"tags":[],"class_list":["post-2650","post","type-post","status-publish","format-standard","hentry","category-3","category-1"],"_links":{"self":[{"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2650","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/222"}],"replies":[{"embeddable":true,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2650"}],"version-history":[{"count":1,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2650\/revisions"}],"predecessor-version":[{"id":2651,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2650\/revisions\/2651"}],"wp:attachment":[{"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2650"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2650"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2650"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}