{"id":2863,"date":"2026-08-13T09:00:40","date_gmt":"2026-08-13T00:00:40","guid":{"rendered":"https:\/\/ddweeklynews.co.kr\/?p=2863"},"modified":"2026-08-20T14:34:36","modified_gmt":"2026-08-20T05:34:36","slug":"%eb%b3%b5%eb%b6%80%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%99-1-flat-back-pull-up","status":"publish","type":"post","link":"https:\/\/ddweeklynews.co.kr\/?p=2863","title":{"rendered":"\ubcf5\ubd80\uac15\ud654\ub97c \uc704\ud55c \uccb4\uc5b4\uc6b4\ub3d9 1. Flat Back Pull Up"},"content":{"rendered":"

\ucc99\ucd94\uc758 \uc911\ub9bd\uc744 \uc720\uc9c0\ud55c \ucc44 \ubcf5\ubd80\uc640 \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1\uc758 \ud798\uc73c\ub85c \uace8\ubc18\uc744 \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n

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

1. \uccb4\uc5b4\ub97c \ubc14\ub77c\ubcf4\uace0 \uc11c\uc11c \uc591\ubc1c\uc758 \ubc1c\ubcfc\uc744 \uccb4\ub2ec \uc911\uc559\uc5d0 \uc62c\ub9bd\ub2c8\ub2e4.<\/p>\n

2. \uc591\uc190\uc744 \uccb4\uc5b4 \uc2dc\ud2b8 \uc55e\ucabd \uac00\uc7a5\uc790\ub9ac\ub098 \uc591 \uc606\uba74\uc744 \uc9da\uc5b4 \uc5b4\uae68 \uc544\ub798 \uc190\ubaa9\uc774 \uc624\ub3c4\ub85d \uc704\uce58 \uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n

3. \ucc99\ucd94\uc640 \uace8\ubc18\uc744 \uaebe\uc774\uac70\ub098 \ub9d0\ub9ac\uc9c0\uc54a\ub3c4\ub85d \uc77c\uc9c1\uc120 \uc911\ub9bd\uc778 Flat Back \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/p>\n

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

1. \ub9c8\uc2dc\uba70 \ubcf5\ubd80\ub97c \ub0a9\uc791\ud558\uac8c \ub2f9\uaca8 \ub2e8\ub2e8\ud558\uac8c \ubcf5\ubd80\uc758 \ud798\uc744 \uc7a1\uace0 \uc815\uc218\ub9ac\ubd80\ud130 \uaf2c\ub9ac\ubf08\uae4c\uc9c0 \uae38\uac8c \ub298\uc5b4\ub0a0 \uc218 \uc788\uac8c \ud569\ub2c8\ub2e4.<\/p>\n

2. \ub0b4\uc26c\uba70 \uc190\ubc14\ub2e5\uc73c\ub85c \uc2dc\ud2b8\ub97c \ubc14\ub2e5 \ubc29\ud5a5\uc73c\ub85c \uc9c0\uadf8\uc2dc \ubc00\uc5b4\ub0b4\ub294 \ub3d9\uc2dc\uc5d0 \ubcf5\ubd80\uc640 \uc5c9\ub369\uc774\ub97c \ucc9c\uc7a5\ucabd\uc73c\ub85c \ub192\uc774 \ub04c\uc5b4\uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c \ucc99\ucd94\uac00 \ub3d9\uadf8\ub797\uac8c \ub9d0\ub9ac\uc9c0 \uc54a\uac8c \ud3c9\ud3c9\ud55c Flat \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\uba70 \uace8\ubc18\uc774 \uc218\uc9c1 \uc704\ub85c \uc62c\ub77c\uac11\ub2c8\ub2e4.<\/p>\n

3. \ud398\ub2ec\uc774 \uc544\ub798\ub85c \ud55c\ubc88\uc5d0 \ud22d \ub5a8\uc5b4\uc9c0\uc9c0 \uc54a\uac8c \ubcf5\ubd80\uc758 \ud798\uc73c\ub85c \uc800\ud56d\uc744 \ub290\ub07c\uba74 \ucc9c\ucc9c\ud788 \uc2dc\uc791 \uc790\uc138\ub85c \ub418\ub3cc\uc544 \uac11\ub2c8\ub2e4.<\/p>\n

POINT<\/p>\n

-\ud398\ub2ec\uc774 \uc62c\ub77c\uac08\ub54c \ub4f1\uc774 \ub9d0\uc544\uc11c \uc62c\ub77c\uac00\ub294 \ub290\ub08c\uc774 \uc544\ub2c8\ub77c \ucc99\ucd94\ub97c \uae38\uac8c \uc138\uc6b0\uba74\uc11c \uc62c\ub77c\uac08 \uc218 \uc788\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/p>\n

-\uc694\ucd94\ub098 \uace8\ubc18\uc774 \ub3d9\uadf8\ub797\uac8c \ub9d0\ub9ac\uc9c0\uc54a\uac8c \uace0\uad00\uc808\uc744 \uc811\uc5b4 \uc5c9\ub369\uc774\uc640 \uaf2c\ub9ac\ubf08\ub97c \ucc14\ub7ec\ub0b4\ub294 \ub290\ub08c\uc73c\ub85c \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n

-\uc190\uc73c\ub85c \uc2dc\ud2b8\ub97c \ubc00\uac70\ub098 \ub2e4\ub9ac\ub85c \ubc00\uc5b4\ub0b4\uc9c0 \uc54a\uace0 \ubcf5\ubd80\ub97c \uc0ac\uc6a9\ud558\uc5ec \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

\ucc99\ucd94\uc758 \uc911\ub9bd\uc744 \uc720\uc9c0\ud55c \ucc44 \ubcf5\ubd80\uc640 \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1\uc758 \ud798\uc73c\ub85c \uace8\ubc18\uc744 \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4. \uae30\ubcf8 \uc138\ud305 \ubc0f \uc790\uc138 1. \uccb4\uc5b4\ub97c \ubc14\ub77c\ubcf4\uace0 \uc11c\uc11c \uc591\ubc1c\uc758 \ubc1c\ubcfc\uc744 \uccb4\ub2ec \uc911\uc559\uc5d0 \uc62c\ub9bd\ub2c8\ub2e4. 2. \uc591\uc190\uc744 \uccb4\uc5b4 \uc2dc\ud2b8 \uc55e\ucabd \uac00\uc7a5\uc790\ub9ac\ub098 \uc591 \uc606\uba74\uc744 \uc9da\uc5b4 \uc5b4\uae68 \uc544\ub798 \uc190\ubaa9\uc774 \uc624\ub3c4\ub85d \uc704\uce58 \uc2dc\ud0b5\ub2c8\ub2e4. 3. \ucc99\ucd94\uc640 \uace8\ubc18\uc744 \uaebe\uc774\uac70\ub098 \ub9d0\ub9ac\uc9c0\uc54a\ub3c4\ub85d \uc77c\uc9c1\uc120 \uc911\ub9bd\uc778 Flat Back \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4. \ub3d9\uc791 \uc21c\uc11c 1. \ub9c8\uc2dc\uba70 \ubcf5\ubd80\ub97c […]<\/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-2863","post","type-post","status-publish","format-standard","hentry","category-20"],"_links":{"self":[{"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2863","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=2863"}],"version-history":[{"count":1,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2863\/revisions"}],"predecessor-version":[{"id":2864,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2863\/revisions\/2864"}],"wp:attachment":[{"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ddweeklynews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}