{"id":2861,"date":"2026-07-24T09:00:21","date_gmt":"2026-07-24T00:00:21","guid":{"rendered":"https:\/\/ddweeklynews.co.kr\/?p=2861"},"modified":"2026-08-20T14:21:50","modified_gmt":"2026-08-20T05:21:50","slug":"%ed%95%98%ec%b2%b4%ea%b0%95%ed%99%94%eb%a5%bc-%ec%9c%84%ed%95%9c-%ec%b2%b4%ec%96%b4%ec%9a%b4%eb%8f%99-2-lunges","status":"publish","type":"post","link":"https:\/\/ddweeklynews.co.kr\/?p=2861","title":{"rendered":"\ud558\uccb4\uac15\ud654\ub97c \uc704\ud55c \uccb4\uc5b4\uc6b4\ub3d9 2. Lunges"},"content":{"rendered":"

\ubc14\ub2e5\uc5d0\uc11c \ud558\ub294 \uc77c\ubc18 \ub7f0\uc9c0\ubcf4\ub2e4 \uccb4\uc5b4\uc758 \ub192\uc774\uac10\uacfc \ud398\ub2ec\uc758 \uc800\ud56d\uc774 \ub354\ud574\uc838 \ub454\uadfc\uacfc \ub300\ud1f4\uadfc,\uc804\uc2e0 \ubc38\ub7f0\uc2a4 \ub2a5\ub825\uc744 \uc0ac\uc6a9\ud560 \uc218 \uc788\ub294 \ud558\uccb4 \uc6b4\ub3d9 \uc785\ub2c8\ub2e4.<\/p>\n

\uae30\ubcf8 \uc138\ud305 \ubc0f \uc790\uc138<\/strong><\/p>\n

1. \uccb4\uc5b4\ub97c \ubc14\ub77c\ubcf4\uace0 \ud55c\ucabd \ubc1c\uc744 \uccb4\uc5b4 \uc2dc\ud2b8 \uc911\uc559\uc5d0 \uc62c\ub9ac\uace0 \ud55c\ucabd \ubc1c\uc740 \uccb4\uc5b4 \ud398\ub2ec\uc5d0 \ub461\ub2c8\ub2e4.<\/p>\n

2. \uc2dc\ud2b8\uc5d0 \uc62c\ub77c\uac04 \ub2e4\ub9ac\ub294 90\ub3c4\ub85c \uc9c1\uac01\uc744 \uc720\uc9c0\ud558\uace0 \ud398\ub2ec\uc5d0 \ub454 \ub2e4\ub9ac\ub294 \uc55e\uafc8\uce58\ub97c \ub450\uace0 \ub4a4\uafc8\uce58\ub294 \ub192\uac8c \ub4e4\uc5b4 \uc2dc\uc791\uc790\uc138\ub97c \uc7a1\uc2b5\ub2c8\ub2e4.<\/p>\n

3. \uc591\uc190\uc740 \ud578\ub4e4\uc5d0 \uac00\ubccd\uac8c \uc62c\ub824 \uc900\ube44\ud569\ub2c8\ub2e4.<\/p>\n

\ub3d9\uc791 \uc21c\uc11c<\/strong><\/p>\n

1. \uc2dc\ud2b8\uc5d0 \uc62c\ub824\ub193\uc740 \uc55e\ucabd\ub2e4\ub9ac \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0\uc758 \ud798\uc73c\ub85c \ubc1c\ubc14\ub2e5\uc73c\ub85c \uc2dc\ud2b8\ub97c \uc9c0\uadf8\uc2dc \ub204\ub974\uba70 \uc218\uc9c1\uc73c\ub85c \uc62c\ub77c\uac11\ub2c8\ub2e4.<\/p>\n

2. \ubb34\ub98e\uc774\ub098 \uace8\ubc18\uc774 \uc55e\uc73c\ub85c \ubc00\ub9ac\uc9c0 \uc54a\uac8c \uace8\ubc18 \uc815\ub82c\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n

3. \ud578\ub4e4\uc5d0 \uc62c\ub824\ub193\uc740 \uc591\uc190\uc758 \ud798\uc774 \uc544\ub2cc \ub2e4\ub9ac\uc758 \ud798\uc73c\ub85c \ubc38\ub7f0\uc2a4\ub97c \uc7a1\uc2b5\ub2c8\ub2e4.<\/p>\n

4. \ucc9c\ucc9c\ud788 \ud398\ub2ec\uc744 \uc81c\uc5b4\ud558\uba70 \uc2dc\uc791\uc790\uc138\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4.<\/p>\n

POINT<\/strong><\/p>\n

1. \uc62c\ub77c\uac08\ub54c \ubc1c\uac00\ub77d\uc774 \uc544\ub2cc \uc55e\ub2e4\ub9ac\uc758 \ub4a4\uafc8\uce58\ub85c \uc2dc\ud2b8\ub97c \ubc00\uc5b4\ub0b4\uc57c \uc5c9\ub369\uc774 \uc790\uadf9\uc774 \uc815\ud655\ud558\uac8c \ub4e4\uc5b4\uac11\ub2c8\ub2e4.<\/p>\n

2. \uc55e\ub2e4\ub9ac \ubb34\ub98e\uc774 \uc548\ucabd\uc73c\ub85c \ub9d0\ub9ac\uc9c0 \uc54a\uac8c \ub450\ubc88\uc9f8 \ubc1c\uac00\ub77d\uacfc \ubb34\ub98e\uc758 \ubc29\ud5a5\uc774 \uc815\uba74\uc744 \ud5a5\ud558\ub3c4\ub85d \uc720\uc9c0\ud558\uace0 \uace0\ubc18\uc774 \ud55c\ucabd\uc73c\ub85c \uae30\uc6b8\uc5b4\uc9c0\uac70\ub098 \ud68c\uc804\ub418\uc9c0 \uc54a\uac8c \ud569\ub2c8\ub2e4.<\/p>\n

3. \ub0b4\ub824\uac08\ub54c \uc0c1\uccb4\uac00 \uc55e\uc73c\ub85c \ubb34\ub108\uc9c0\uac70\ub098 \ub4a4\ub85c \ub215\uc9c0 \uc54a\ub3c4\ub85d \uc815\uc218\ub9ac\ubd80\ud130 \uace8\ubc18\uae4c\uc9c0 \uc77c\uc9c1\uc120 \ucd95\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n

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

\ubc14\ub2e5\uc5d0\uc11c \ud558\ub294 \uc77c\ubc18 \ub7f0\uc9c0\ubcf4\ub2e4 \uccb4\uc5b4\uc758 \ub192\uc774\uac10\uacfc \ud398\ub2ec\uc758 \uc800\ud56d\uc774 \ub354\ud574\uc838 \ub454\uadfc\uacfc \ub300\ud1f4\uadfc,\uc804\uc2e0 \ubc38\ub7f0\uc2a4 \ub2a5\ub825\uc744 \uc0ac\uc6a9\ud560 \uc218 \uc788\ub294 \ud558\uccb4 \uc6b4\ub3d9 \uc785\ub2c8\ub2e4. \uae30\ubcf8 \uc138\ud305 \ubc0f \uc790\uc138 1. \uccb4\uc5b4\ub97c \ubc14\ub77c\ubcf4\uace0 \ud55c\ucabd \ubc1c\uc744 \uccb4\uc5b4 \uc2dc\ud2b8 \uc911\uc559\uc5d0 \uc62c\ub9ac\uace0 \ud55c\ucabd \ubc1c\uc740 \uccb4\uc5b4 \ud398\ub2ec\uc5d0 \ub461\ub2c8\ub2e4. 2. \uc2dc\ud2b8\uc5d0 \uc62c\ub77c\uac04 \ub2e4\ub9ac\ub294 90\ub3c4\ub85c \uc9c1\uac01\uc744 \uc720\uc9c0\ud558\uace0 \ud398\ub2ec\uc5d0 \ub454 \ub2e4\ub9ac\ub294 \uc55e\uafc8\uce58\ub97c \ub450\uace0 \ub4a4\uafc8\uce58\ub294 \ub192\uac8c \ub4e4\uc5b4 \uc2dc\uc791\uc790\uc138\ub97c \uc7a1\uc2b5\ub2c8\ub2e4. 3. […]<\/p>\n","protected":false},"author":222,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"class_list":["post-2861","post","type-post","status-publish","format-standard","hentry","category-20"],"_links":{"self":[{"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2861","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=2861"}],"version-history":[{"count":1,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2861\/revisions"}],"predecessor-version":[{"id":2862,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2861\/revisions\/2862"}],"wp:attachment":[{"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2861"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2861"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2861"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}