{"id":2509,"date":"2026-08-07T09:21:05","date_gmt":"2026-08-07T00:21:05","guid":{"rendered":"https:\/\/beyondlife.kr\/?p=2509"},"modified":"2026-08-07T09:21:05","modified_gmt":"2026-08-07T00:21:05","slug":"%ec%bd%94%ec%96%b4%ea%b0%80-%ea%b0%95%ed%95%98%eb%a9%b4-%eb%aa%b8%ec%9d%b4-%eb%8b%ac%eb%9d%bc%ec%a7%84%eb%8b%a4","status":"publish","type":"post","link":"https:\/\/beyondlife.kr\/?p=2509","title":{"rendered":"\u201c\ucf54\uc5b4\uac00 \uac15\ud558\uba74 \ubab8\uc774 \ub2ec\ub77c\uc9c4\ub2e4\u201d"},"content":{"rendered":"<p>&nbsp;<\/p>\n<figure id=\"attachment_2510\" aria-describedby=\"caption-attachment-2510\" style=\"width: 300px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-2510\" src=\"http:\/\/beyondlife.kr\/wp-content\/uploads\/sites\/472\/2026\/08\/KakaoTalk_20260807_091950398-300x275.jpg\" alt=\"\" width=\"300\" height=\"275\" srcset=\"https:\/\/beyondlife.kr\/wp-content\/uploads\/sites\/472\/2026\/08\/KakaoTalk_20260807_091950398-300x275.jpg 300w, https:\/\/beyondlife.kr\/wp-content\/uploads\/sites\/472\/2026\/08\/KakaoTalk_20260807_091950398-1024x937.jpg 1024w, https:\/\/beyondlife.kr\/wp-content\/uploads\/sites\/472\/2026\/08\/KakaoTalk_20260807_091950398-768x703.jpg 768w, https:\/\/beyondlife.kr\/wp-content\/uploads\/sites\/472\/2026\/08\/KakaoTalk_20260807_091950398-696x637.jpg 696w, https:\/\/beyondlife.kr\/wp-content\/uploads\/sites\/472\/2026\/08\/KakaoTalk_20260807_091950398-1068x978.jpg 1068w, https:\/\/beyondlife.kr\/wp-content\/uploads\/sites\/472\/2026\/08\/KakaoTalk_20260807_091950398-459x420.jpg 459w, https:\/\/beyondlife.kr\/wp-content\/uploads\/sites\/472\/2026\/08\/KakaoTalk_20260807_091950398.jpg 1206w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-2510\" class=\"wp-caption-text\">Screenshot<\/figcaption><\/figure>\n<p>\u201c\ucf54\uc5b4\uac00 \uac15\ud558\uba74 \ubab8\uc774 \ub2ec\ub77c\uc9c4\ub2e4\u201d<\/p>\n<p>\ucd5c\uadfc \ud544\ub77c\ud14c\uc2a4, \ubc14\ub808(Barre), \uc694\uac00, \uc6e8\uc774\ud2b8\ud2b8\ub808\uc774\ub2dd \ub4f1 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc5d0\uc11c \uac00\uc7a5 \ub9ce\uc774 \uc5b8\uae09\ub418\ub294 \ub2e8\uc5b4\uac00 \ubc14\ub85c **\u2018\ucf54\uc5b4(Core)\u2019**\ub2e4. \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \ucf54\uc5b4\ub97c \ub2e8\uc21c\ud788 \ubcf5\uadfc\uc774\ub77c\uace0 \uc0dd\uac01\ud558\uc9c0\ub9cc, \uc2e4\uc81c \ucf54\uc5b4\ub294 \uc6b0\ub9ac \ubab8\uc744 \uc9c0\ud0f1\ud558\ub294 \ud6e8\uc52c \ub354 \uc911\uc694\ud55c \uadfc\uc721\ub4e4\uc758 \uc9d1\ud569\uccb4\ub2e4.<\/p>\n<p>\uc804\ubb38\uac00\ub4e4\uc740 \u201c\ucf54\uc5b4\ub294 \ubab8\uc758 \uc911\uc2ec\uc744 \uc548\uc815\uc2dc\ud0a4\ub294 \uc5d4\uc9c4\uacfc \uac19\ub2e4\u201d\uba70 \u201c\ucf54\uc5b4\uac00 \uc57d\ud558\uba74 \ud5c8\ub9ac \ud1b5\uc99d\uc740 \ubb3c\ub860 \uc790\uc138 \ubd88\uade0\ud615\uacfc \uc6b4\ub3d9 \ub2a5\ub825 \uc800\ud558\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\ub2e4\u201d\uace0 \uc124\uba85\ud55c\ub2e4.<\/p>\n<p>\ucf54\uc5b4\ub294 \uc5b4\ub514\ub97c \ub9d0\ud560\uae4c?<\/p>\n<p>\ucf54\uc5b4\ub294 \ub208\uc5d0 \ubcf4\uc774\ub294 \uc2dd\uc2a4\ud329(\ubcf5\uc9c1\uadfc)\ub9cc \uc758\ubbf8\ud558\uc9c0 \uc54a\ub294\ub2e4.<\/p>\n<p>\ub300\ud45c\uc801\uc778 \ucf54\uc5b4 \uadfc\uc721\uc740 \ub2e4\uc74c\uacfc \uac19\ub2e4.<\/p>\n<p>* \ubcf5\ud6a1\uadfc(Transverse Abdominis)<br \/>\n* \ub2e4\uc5f4\uadfc(Multifidus)<br \/>\n* \ud6a1\uacbd\ub9c9(Diaphragm)<br \/>\n* \uace8\ubc18\uc800\uadfc(Pelvic Floor)<br \/>\n* \ubcf5\uc0ac\uadfc(Internal\u00b7External Oblique)<br \/>\n* \ucc99\ucd94 \uc8fc\ubcc0 \uc2ec\ubd80 \uc548\uc815\ud654 \uadfc\uc721<\/p>\n<p>\uc774 \uadfc\uc721\ub4e4\uc740 \uc11c\ub85c \ud611\ub825\ud558\uc5ec \ucc99\ucd94\uc640 \uace8\ubc18\uc744 \uc548\uc815\uc2dc\ud0a4\uace0, \ud314\uacfc \ub2e4\ub9ac\uc758 \uc6c0\uc9c1\uc784\uc744 \ud6a8\uc728\uc801\uc73c\ub85c \ub9cc\ub4e4\uc5b4\uc900\ub2e4.<\/p>\n<p>\ucf54\uc5b4\uac00 \uc57d\ud558\uba74 \ub098\ud0c0\ub098\ub294 \uc99d\uc0c1<\/p>\n<p>\ucf54\uc5b4 \uae30\ub2a5\uc774 \ub5a8\uc5b4\uc9c0\uba74 \ub2e4\uc591\ud55c \ubb38\uc81c\uac00 \ubc1c\uc0dd\ud560 \uc218 \uc788\ub2e4.<\/p>\n<p>* \ud5c8\ub9ac \ud1b5\uc99d\uc774 \uc790\uc8fc \ubc1c\uc0dd\ud55c\ub2e4.<br \/>\n* \uc624\ub798 \uc11c \uc788\uac70\ub098 \uc549\uc544 \uc788\uae30 \ud798\ub4e4\ub2e4.<br \/>\n* \uc6b4\ub3d9\ud560 \ub54c \ud5c8\ub9ac\uc5d0 \ud798\uc774 \uba3c\uc800 \ub4e4\uc5b4\uac04\ub2e4.<br \/>\n* \uade0\ud615\uac10\uac01\uc774 \ub5a8\uc5b4\uc9c4\ub2e4.<br \/>\n* \uace8\ubc18\uc774 \uc27d\uac8c \ud754\ub4e4\ub9b0\ub2e4.<br \/>\n* \uc5b4\uae68\uc640 \ubaa9\uc774 \uc790\uc8fc \ubb49\uce5c\ub2e4.<br \/>\n* \ucd9c\uc0b0 \ud6c4 \ubcf5\ubd80 \ud798\uc774 \uc798 \ub3cc\uc544\uc624\uc9c0 \uc54a\ub294\ub2e4.<\/p>\n<p>\ud2b9\ud788 \ud604\ub300\uc778\uc740 \uc7a5\uc2dc\uac04 \uc549\uc544\uc11c \uc0dd\ud65c\ud558\ub294 \uc2dc\uac04\uc774 \ub9ce\uc544 \ucf54\uc5b4 \uadfc\uc721\uc774 \uc27d\uac8c \uc57d\ud574\uc9c8 \uc218 \uc788\ub2e4.<\/p>\n<p>\ucf54\uc5b4\uac00 \uac15\ud558\uba74 \uc5bb\ub294 \uc7a5\uc810<\/p>\n<p>\ucf54\uc5b4 \uac15\ud654\ub294 \ub2e8\uc21c\ud788 \ubcf5\uadfc\uc744 \ub9cc\ub4dc\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \ubab8 \uc804\uccb4\uc758 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0a8\ub2e4.<\/p>\n<p>* \uc790\uc138 \uad50\uc815<br \/>\n* \ud5c8\ub9ac \ud1b5\uc99d \uc608\ubc29<br \/>\n* \uc6b4\ub3d9 \uc218\ud589 \ub2a5\ub825 \ud5a5\uc0c1<br \/>\n* \uade0\ud615\uac10\uac01 \ud5a5\uc0c1<br \/>\n* \ubd80\uc0c1 \uc608\ubc29<br \/>\n* \ud638\ud761 \uae30\ub2a5 \ud5a5\uc0c1<br \/>\n* \uc77c\uc0c1\uc0dd\ud65c\uc758 \uc6c0\uc9c1\uc784 \uac1c\uc120<\/p>\n<p>\ub610\ud55c \ucf54\uc5b4\uac00 \uc548\uc815\ub418\uba74 \ud314\uacfc \ub2e4\ub9ac\uc5d0 \ubd88\ud544\uc694\ud55c \ud798\uc774 \uc904\uc5b4\ub4e4\uc5b4 \uc6b4\ub3d9 \ud6a8\uc728\ub3c4 \ub192\uc544\uc9c4\ub2e4.<\/p>\n<p>\ucf54\uc5b4 \uc6b4\ub3d9\uc740 \uc5b4\ub5bb\uac8c \ud574\uc57c \ud560\uae4c?<\/p>\n<p>\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc717\ubab8\uc77c\uc73c\ud0a4\uae30\ub9cc \ubc18\ubcf5\ud558\uc9c0\ub9cc, \ucf54\uc5b4 \uc6b4\ub3d9\uc758 \ud575\uc2ec\uc740 **\u2018\ubc84\ud2f0\ub294 \ud798(Stability)\u2019**\uc744 \uae30\ub974\ub294 \uac83\uc774\ub2e4.<\/p>\n<p>\ub300\ud45c\uc801\uc778 \ucf54\uc5b4 \uc6b4\ub3d9\uc740 \ub2e4\uc74c\uacfc \uac19\ub2e4.<\/p>\n<p>* \ud50c\ub7ad\ud06c<br \/>\n* \ub370\ub4dc\ubc84\uadf8(Dead Bug)<br \/>\n* \ubc84\ub4dc\ub3c5(Bird Dog)<br \/>\n* \uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c<br \/>\n* \ube0c\ub9ac\uc9c0<br \/>\n* \ud544\ub77c\ud14c\uc2a4\uc640 \ubc14\ub808\uc758 \ucf54\uc5b4 \uc548\uc815\ud654 \ub3d9\uc791<\/p>\n<p>\uc6b4\ub3d9 \uc911\uc5d0\ub294 \ubcf5\ubd80\ub97c \uac15\ud558\uac8c \uc9d1\uc5b4\ub123\uae30\ubcf4\ub2e4\ub294 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ud638\ud761\uc744 \uc720\uc9c0\ud558\uba70 \ubab8\ud1b5\uc774 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4.<\/p>\n<p>\ud638\ud761\uacfc \ucf54\uc5b4\uc758 \uad00\uacc4<\/p>\n<p>\ucf54\uc5b4\ub294 \ud638\ud761\uacfc\ub3c4 \uae4a\uc740 \uad00\ub828\uc774 \uc788\ub2e4.<\/p>\n<p>\uc228\uc744 \ub4e4\uc774\ub9c8\uc2e4 \ub54c \ud6a1\uacbd\ub9c9\uc774 \uc544\ub798\ub85c \ub0b4\ub824\uac00\uace0, \ub0b4\uc274 \ub54c \ubcf5\ud6a1\uadfc\uacfc \uace8\ubc18\uc800\uadfc\uc774 \ud568\uaed8 \uc218\ucd95\ud558\uba74\uc11c \ubab8\ud1b5\uc758 \uc548\uc815\uc131\uc744 \ub192\uc5ec\uc900\ub2e4. \ub530\ub77c\uc11c \uc62c\ubc14\ub978 \ud638\ud761\uc744 \ubc30\uc6b0\ub294 \uac83\ub9cc\uc73c\ub85c\ub3c4 \ucf54\uc5b4 \ud65c\uc131\ud654\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\ub2e4.<\/p>\n<p>\uafb8\uc900\ud55c \ud6c8\ub828\uc774 \uac00\uc7a5 \uc911\uc694<\/p>\n<p>\ucf54\uc5b4\ub294 \ub2e8\uae30\uac04\uc5d0 \ub208\uc5d0 \ub744\uac8c \ubc1c\ub2ec\ud558\ub294 \uadfc\uc721\uc774 \uc544\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uafb8\uc900\ud788 \ud6c8\ub828\ud558\uba74 \ud5c8\ub9ac \ud1b5\uc99d \uac10\uc18c, \uc790\uc138 \uac1c\uc120, \uc6b4\ub3d9 \ub2a5\ub825 \ud5a5\uc0c1 \ub4f1 \ub2e4\uc591\ud55c \ubcc0\ud654\ub97c \uacbd\ud5d8\ud560 \uc218 \uc788\ub2e4.<\/p>\n<p>\uc804\ubb38\uac00\ub4e4\uc740 \u201c\uac15\ud55c \ucf54\uc5b4\ub294 \uc6b4\ub3d9\uc120\uc218\ubfd0 \uc544\ub2c8\ub77c \ubaa8\ub4e0 \uc5f0\ub839\uce35\uc5d0\uac8c \ud544\uc694\ud55c \uae30\ubcf8 \uccb4\ub825\u201d\uc774\ub77c\uba70 \u201c\ud558\ub8e8 10~15\ubd84\uc758 \uafb8\uc900\ud55c \ucf54\uc5b4 \uc6b4\ub3d9\ub9cc\uc73c\ub85c\ub3c4 \uac74\uac15\ud55c \ubab8\uc744 \ub9cc\ub4dc\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\u201d\uace0 \uc870\uc5b8\ud588\ub2e4.<\/p>\n<p>\ub9c8\ubb34\ub9ac<\/p>\n<p>\ucf54\uc5b4\ub294 \ub2e8\uc21c\ud788 \ubcf5\uadfc\uc744 \ub9cc\ub4dc\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \ubab8 \uc804\uccb4\ub97c \uc548\uc815\uc2dc\ud0a4\ub294 \uc911\uc2ec\ucd95\uc774\ub2e4. \ub208\uc5d0 \ubcf4\uc774\ub294 \uadfc\uc721\ubcf4\ub2e4 \ubcf4\uc774\uc9c0 \uc54a\ub294 \uc2ec\ubd80 \uadfc\uc721\uc744 \uc62c\ubc14\ub974\uac8c \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \ub354 \uc911\uc694\ud558\uba70, \ud638\ud761\uacfc \ud568\uaed8 \uafb8\uc900\ud788 \ud6c8\ub828\ud55c\ub2e4\uba74 \uac74\uac15\ud55c \uc790\uc138\uc640 \uc6c0\uc9c1\uc784\uc744 \uc720\uc9c0\ud558\ub294 \ub4e0\ub4e0\ud55c \uae30\ubc18\uc774 \ub420 \uc218 \uc788\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; \u201c\ucf54\uc5b4\uac00 \uac15\ud558\uba74 \ubab8\uc774 \ub2ec\ub77c\uc9c4\ub2e4\u201d \ucd5c\uadfc \ud544\ub77c\ud14c\uc2a4, \ubc14\ub808(Barre), \uc694\uac00, \uc6e8\uc774\ud2b8\ud2b8\ub808\uc774\ub2dd \ub4f1 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc5d0\uc11c \uac00\uc7a5 \ub9ce\uc774 \uc5b8\uae09\ub418\ub294 \ub2e8\uc5b4\uac00 \ubc14\ub85c **\u2018\ucf54\uc5b4(Core)\u2019**\ub2e4. \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \ucf54\uc5b4\ub97c \ub2e8\uc21c\ud788 \ubcf5\uadfc\uc774\ub77c\uace0 \uc0dd\uac01\ud558\uc9c0\ub9cc, \uc2e4\uc81c \ucf54\uc5b4\ub294 \uc6b0\ub9ac \ubab8\uc744 \uc9c0\ud0f1\ud558\ub294 \ud6e8\uc52c \ub354 \uc911\uc694\ud55c \uadfc\uc721\ub4e4\uc758 \uc9d1\ud569\uccb4\ub2e4. \uc804\ubb38\uac00\ub4e4\uc740 \u201c\ucf54\uc5b4\ub294 \ubab8\uc758 \uc911\uc2ec\uc744 \uc548\uc815\uc2dc\ud0a4\ub294 \uc5d4\uc9c4\uacfc \uac19\ub2e4\u201d\uba70 \u201c\ucf54\uc5b4\uac00 \uc57d\ud558\uba74 \ud5c8\ub9ac \ud1b5\uc99d\uc740 \ubb3c\ub860 \uc790\uc138 \ubd88\uade0\ud615\uacfc \uc6b4\ub3d9 \ub2a5\ub825 \uc800\ud558\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\ub2e4\u201d\uace0 [&hellip;]<\/p>\n","protected":false},"author":181,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2509","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/beyondlife.kr\/index.php?rest_route=\/wp\/v2\/posts\/2509","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/beyondlife.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beyondlife.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beyondlife.kr\/index.php?rest_route=\/wp\/v2\/users\/181"}],"replies":[{"embeddable":true,"href":"https:\/\/beyondlife.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2509"}],"version-history":[{"count":1,"href":"https:\/\/beyondlife.kr\/index.php?rest_route=\/wp\/v2\/posts\/2509\/revisions"}],"predecessor-version":[{"id":2511,"href":"https:\/\/beyondlife.kr\/index.php?rest_route=\/wp\/v2\/posts\/2509\/revisions\/2511"}],"wp:attachment":[{"href":"https:\/\/beyondlife.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beyondlife.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beyondlife.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}