{"id":2066,"date":"2026-04-26T20:30:42","date_gmt":"2026-04-26T11:30:42","guid":{"rendered":"https:\/\/urbanpost.co.kr\/?p=2066"},"modified":"2026-04-10T20:35:00","modified_gmt":"2026-04-10T11:35:00","slug":"2066","status":"publish","type":"post","link":"https:\/\/urbanpost.co.kr\/?p=2066","title":{"rendered":"\ubcf4\uc218bosu \ud2b8\ub808\uc774\ub2dd"},"content":{"rendered":"<p align=\"center\">\uc624\ub298\uc740 \ubc38\ub7f0\uc2a4 \ud2b8\ub808\uc774\ub2dd\uc5d0 \ud6a8\uacfc\uc801\uc778 \ubcf4\uc218(Bosu)\uc5d0 \ub300\ud574 \uc774\uc57c\uae30 \ud574\ubcfc\uae4c \ud569\ub2c8\ub2e4.<\/p>\n<p align=\"center\">\u200b<\/p>\n<p align=\"center\">\ubcf4\uc218\ub294 1999\ub144\uc5d0 David Weck\uc5d0 \uc758\ud574 \ubc1c\uba85\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \u200b<\/p>\n<p align=\"center\">\uc0dd\uac01\ubcf4\ub2e4 \uae38\uc9c0 \uc54a\uc740 \uc5ed\uc0ac\uc8e0^^<\/p>\n<p align=\"center\">&#8220;<strong>BO<\/strong>th\u00a0<strong>S<\/strong>ides\u00a0<strong>U<\/strong>p&#8221;\uc758 \uc57d\uc790\ub85c \uc774\ub8e8\uc5b4\uc9c4\u00a0&#8220;<strong>BOSU&#8221;\u00a0<\/strong>\u200b\ub294<\/p>\n<p align=\"center\">\ubc38\ub7f0\uc2a4\uc640 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc0ac\uc6a9\ub420 \uc218 \uc788\ub294\ub300\uc694.<\/p>\n<p align=\"center\">\u200b<\/p>\n<p align=\"center\">\uc5bc\ub9c8\uc804 \uc800\ud76c \uc774\uc6c3\uc778 \ud53c\ud305\ub2d8\uaed8\uc11c\ub3c4 \ubcf4\uc218\uc6b4\ub3d9\uc5d0 \ub300\ud574 \ud3ec\uc2a4\ud305 \ud574\ub193\uc73c\uc2e0\uac78 \ubd24\ub294\ub300<\/p>\n<p align=\"center\">\ud655\uc2e4\ud788 \uade0\ud615\uac10\uac01\uc744 \ud0a4\uc6b0\ub294\ub300\uc5d0 \ubcf4\uc218\ub9cc\ud55c \uc6b4\ub3d9 \ub3c4\uad6c\ub3c4 \uc5c6\ub294 \uac83 \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<p align=\"center\">\u200b<\/p>\n<p align=\"center\">\uadf8\ub798\uc11c \uc800\ud76c\ub3c4 \uc720\ud22c\ube0c\ub97c \ucc3e\uc544\ubcf4\uace0 \ub530\ub77c \ud574\ubd24\ub294\ub300\uc694.<\/p>\n<p align=\"center\">\uadf8 \uc911\uc5d0 \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\uc744\ubc95\ud55c \ub3d9\uc791\uc774 \uc788\ub294 \uc601\uc0c1\uc744 \ucc3e\uc544\uc11c<\/p>\n<p align=\"center\">\uc5ec\ub7ec\ubd84\uacfc \uacf5\uc720 \ud574\ubcfc\uae4c \ud569\ub2c8\ub2e4^^<\/p>\n<p align=\"center\">\u200b<\/p>\n<p align=\"center\">\u200b<\/p>\n<p align=\"center\">1. Bosu squat (\ubcf4\uc218 \uc2a4\ucffc\ud2b8)<\/p>\n<p align=\"center\">2. Reverse bosu squat (\ub9ac\ubc84\uc2a4 \ubcf4\uc218 \uc2a4\ucffc\ud2b8)<\/p>\n<p align=\"center\">\uc62c\ub77c\uac00\uc2e4 \ub54c \uc190\uc744 \uc9da\uc744 \uc218 \uc788\ub294 \uacf3\uc774 \uc788\ub2e4\uba74 \uadf8\ub807\uac8c \ud558\uc2ec\uc774 \uc548\uc804\ud560 \ub4ef \ud574\uc694..<\/p>\n<p align=\"center\">3. Bosu burpee(\ubcf4\uc218 \ubc84\ud53c)<\/p>\n<p align=\"center\">\uc774\ub54c \ucd5c\ub300\ud55c \ub192\uac8c \ub6f0\uc5b4 \uc8fc\uc138\uc694.. \uc0ac\ub78c\ub9c8\ub2e4 \ub2e4\ub974\uaca0\uc9c0\ub9cc 10\ud68c \ub118\uc5b4\uac00\uba74 \uc228\uc774 \uc2ac\uc2ac \ucc30\uaebc\uc5d0\uc694..<\/p>\n<p align=\"center\">4. Bosu push up &amp; lift(\ubcf4\uc218 \ud478\uc26c\uc5c5 \uc564 \ub9ac\ud504\ud2b8)<\/p>\n<p align=\"center\">\uc774\uac74.. \uc880 \ud798\ub4dc\ub124\uc694..\u00a0 \ud55c\ubc88\ub3c4 \ud558\uae30 \ubc84\uac70\uc6e0\ub2e4\ub294&#8230;\u200b<\/p>\n<p align=\"center\">5. Bosu plank knee tuck(\ubcf4\uc218 \ud50c\ub7ad\ud06c \ub2c8 \ud131)<\/p>\n<p align=\"center\">\ud131 \uc810\ud504\uc5d0\uc11c \ub530\uc628 \uc774\ub984\uac19\uc544\uc694.\u00a0 \ud544\ub77c\ud14c\uc2a4 \uc810\ud551\ubcf4\ub4dc\uc5d0\uc11c\ub3c4 \ud131 \uc810\ud504\ub97c \uc751\uc6a9\ud55c \ub3d9\uc791\uc774 \uc788\uac70\ub4e0\uc694^^<\/p>\n<p align=\"center\">6. Bosu oblique crunch(\ubcf4\uc218 \uc624\ube14\ub9ac\ub044 \ud06c\ub7f0\uce58)<\/p>\n<p align=\"center\">\uc774\uac70 \uc815\ub9d0 \ub9d8\uc5d0 \ub4dc\ub294 \uc6b4\ub3d9\uc774\ub124\uc694^^ \ubcf5\ubd80\uac00 \ud0c0\ub4e4\uc5b4 \uac00\ub294 \uac78 \ub290\ub084 \ub54c\uae4c\uc9c0 \ud574\ubcf4\uc138\uc694\u314e<\/p>\n<p align=\"center\">7. Bosu push up walkover(\ubcf4\uc218 \ud478\uc26c\uc5c5 \uc6cc\ud06c\uc624\ubc84)<\/p>\n<p align=\"center\">\uc774\uac78 \ud558\uba74 \ud314\uacfc \uac00\uc2b4\uc774 \uc774\ubed0 \uc9c8\uac83 \uac19\uc740 \ub290\ub08c\uc774 \ud655 \ub4dc\ub124\uc694^^\u200b<\/p>\n<p align=\"center\">\u200b<\/p>\n<p align=\"center\">\u200b\uc774 \uc678\uc5d0\ub3c4 \uc601\uc0c1\uc5d0 \uc751\uc6a9\ub3d9\uc791\uc774 \uc870\uae08 \ub354 \uc788\uc73c\ub2c8 \uac10\uc0c1\ud574\ubcf4\uc138\uc694~<\/p>\n<p align=\"center\"><a href=\"https:\/\/youtu.be\/GF6727WUz5M?si=lBQaBjObIPAyiqCP\">https:\/\/youtu.be\/GF6727WUz5M?si=lBQaBjObIPAyiqCP<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc624\ub298\uc740 \ubc38\ub7f0\uc2a4 \ud2b8\ub808\uc774\ub2dd\uc5d0 \ud6a8\uacfc\uc801\uc778 \ubcf4\uc218(Bosu)\uc5d0 \ub300\ud574 \uc774\uc57c\uae30 \ud574\ubcfc\uae4c \ud569\ub2c8\ub2e4. \u200b \ubcf4\uc218\ub294 1999\ub144\uc5d0 David Weck\uc5d0 \uc758\ud574 \ubc1c\uba85\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \u200b \uc0dd\uac01\ubcf4\ub2e4 \uae38\uc9c0 \uc54a\uc740 \uc5ed\uc0ac\uc8e0^^ &#8220;BOth\u00a0Sides\u00a0Up&#8221;\uc758 \uc57d\uc790\ub85c \uc774\ub8e8\uc5b4\uc9c4\u00a0&#8220;BOSU&#8221;\u00a0\u200b\ub294 \ubc38\ub7f0\uc2a4\uc640 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc0ac\uc6a9\ub420 \uc218 \uc788\ub294\ub300\uc694. \u200b \uc5bc\ub9c8\uc804 \uc800\ud76c \uc774\uc6c3\uc778 \ud53c\ud305\ub2d8\uaed8\uc11c\ub3c4 \ubcf4\uc218\uc6b4\ub3d9\uc5d0 \ub300\ud574 \ud3ec\uc2a4\ud305 \ud574\ub193\uc73c\uc2e0\uac78 \ubd24\ub294\ub300 \ud655\uc2e4\ud788 \uade0\ud615\uac10\uac01\uc744 \ud0a4\uc6b0\ub294\ub300\uc5d0 \ubcf4\uc218\ub9cc\ud55c \uc6b4\ub3d9 \ub3c4\uad6c\ub3c4 \uc5c6\ub294 \uac83 \uac19\uc2b5\ub2c8\ub2e4. \u200b \uadf8\ub798\uc11c \uc800\ud76c\ub3c4 \uc720\ud22c\ube0c\ub97c \ucc3e\uc544\ubcf4\uace0 [&hellip;]<\/p>\n","protected":false},"author":272,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2066","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2066","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=\/wp\/v2\/users\/272"}],"replies":[{"embeddable":true,"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2066"}],"version-history":[{"count":2,"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2066\/revisions"}],"predecessor-version":[{"id":2068,"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2066\/revisions\/2068"}],"wp:attachment":[{"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2066"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2066"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/urbanpost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2066"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}