\uc6b4\ub3d9\uc2dc \uadfc\uc721\uc758 \uc6c0\uc9c1\uc784\uacfc \uc6d0\ub9ac\u00a0curl up, sit up [\uc5b4\ubc18\ud544\ub77c\ud14c\uc2a4, \ub3c4\uace1\ub3d9\ud544\ub77c\ud14c\uc2a4]<\/p>\n
\uc548\ub155\ud558\uc138\uc694\u00a0 \uc5b4\ubc18\ud544\ub77c\ud14c\uc2a4 \uc785\ub2c8\ub2e4.<\/p>\n
\uadfc\uc721\uc758 \uc6c0\uc9c1\uc784\uc740 \ub208\uc5d0 \ubcf4\uc774\uc9c0 \uc54a\uc544\uc11c,\u00a0 \ud574\ubd80\ud559\uc801\uc73c\ub85c\u00a0\uc804\ubb38\uc801\uc778 \uc9c0\uc2dd\uc774 \uc5c6\ub2e4\uba74<\/p>\n
\ub300\ubd80\ubd84\uc758 \uc0ac\ub78c\ub4e4\uc740 \uadf8 \uc6c0\uc9c1\uc784\uc744 \uc0c1\uc0c1\ud558\uae30 \uc27d\uc9c0 \uc54a\uc8e0<\/p>\n
\ud558\uc9c0\ub9cc\u00a0 \uc6b4\ub3d9\uc744 \ud560\ub54c \uc5b4\ub290 \uadfc\uc721\uc774 \uc5b4\ub5a4\uc2dd\uc73c\ub85c \uc6c0\uc9c1\uc774\uace0 \ud798\uc744\uc4f0\uace0 \uc788\ub294\uc9c0 \uc778\uc9c0\ud55c \ud6c4<\/p>\n
\ub3d9\uc791\uc744 \ud558\uac8c\ub418\uba74 \ub354\uc6b1 \ud070 \uc790\uadf9\uc744 \ub290\ub07c\uba74\uc11c \uadf8\ub9ac\uace0 \uc880 \ub354 \uc815\ud655\ud558\uac8c \ud798\uc744 \uc4f8 \uc218 \uc788\ub2f5\ub2c8\ub2e4^^<\/p>\n
\uc2e0\uccb4\uc5d0\uc11c \uc77c\uc5b4\ub098\ub294 \uc791\uc740 \uc6c0\uc9c1\uc784\uc774\ub4e0 \ud070 \uc6c0\uc9c1\uc784\uc774\ub4e0\u00a0 \ud558\ub098\uc758 \uadfc\uc721\uc73c\ub85c\ub9cc \uc6c0\uc9c1\uc784\uc774 \uc77c\uc5b4\ub098\ub294 \uacbd\uc6b0\ub294 \uc5c6\uc5b4\uc694.<\/p>\n
\uc5ec\ub7ec\uac00\uc9c0 \uadfc\uc721\uc774 \ud611\ub825\ud558\uba70 \ubcf4\uc644\ud558\uba70\u00a0\uc218\ucd95\ud560\ub54c<\/p>\n
\uc6c0\uc9c1\uc784\uc774 \uc77c\uc5b4\ub098\uac8c \ub418\ub294 \uc2e0\ube44\ub86d\uace0\ub3c4 \uc815\uad50\ud55c\uac83\uc774 \u00a0\uc6b0\ub9ac\uc758 \ubab8\uc774\ub78d\ub2c8\ub2e4.<\/p>\n
\uadf8\ub798\uc11c\u00a0 \uc900\ube44\ud55c \uc624\ub298\uc758 \ub3d9\uc601\uc0c1 !!<\/p>\n
curl up\u00a0\uacfc sit up\uc744\u00a0 \ud560\ub54c \uc6b0\ub9ac \ubab8\uc758 \uc5b4\ub5a4 \uadfc\uc721\ub4e4\uc774 \uc77c\uc744 \ud558\uace0<\/p>\n
\uc5b4\ub5bb\uac8c \ud6a8\uc728\uc801\uc73c\ub85c \uc6c0\uc9c1\uc784\uc774 \uc77c\uc5b4\ub098\ub294\uc9c0<\/p>\n
\uc27d\uace0 \uc7ac\ubc0c\uac8c\u00a0\uc124\uba85\ud55c \ub3d9\uc601\uc0c1\uc774 \uc788\uc5b4\uc11c \uc18c\uac1c\ud574\ub4dc\ub9ac\ub824 \ud569\ub2c8\ub2e4.\u00a0 (\ub3d9\uc601\uc0c1\uc740\u00a0\uae00\uc758 \ub9c8\uc9c0\ub9c9\ubd80\ubd84\uc5d0 \uc788\uc5b4\uc694)<\/p>\n
\uc601\uc0c1\uc548\uc5d0\uc11c\u00a0 \ub9ce\uc740 \uadfc\uc721\ub4e4\uacfc\u00a0\u00a0\uc911\uc694\ud55c \uc6d0\ub9ac\uac00\u00a0\uc124\uba85\ub418\uae30 \ub54c\ubb38\uc5d0\u00a0\uba3c\uc800 \uc0ac\uc9c4\uc744 \ubcf4\uba74\uc11c \ucc9c\ucc9c\ud788 \uc124\uba85\ud574\ubcfc\uac8c\uc694<\/p>\n
<\/p>\n
\uc878\ub77c\ub9e8\ucc98\ub7fc \uc0dd\uae34^^\u00a0\u00a0\uc8fc\uc778\uacf5\uc740\u00a0 rectus abdomis(\ubcf5\uc9c1\uadfc)\uc744 \ub9cc\ub4e4\uc5b4\uc90d\ub2c8\ub2e4<\/p>\n
\uc2dd\uc2a4\ud329\uc73c\ub85c \ubcf4\uc774\ub294\uac8c \uc774\u00a0 \ubcf5\uc9c1\uadfc\uc774\ub77c\ub294 \uadfc\uc721\uc774\uc8e0<\/p>\n
<\/p>\n
\ubcf5\uc9c1\uadfc \ub9cc\uc73c\ub85c\u00a0 curl up\uc744 \uc2dc\ud0b5\ub2c8\ub2e4.\u00a0 \ud558\uc9c0\ub9cc\u00a0\uc0c1\uccb4\ub97c \uc77c\uc73c\ud0a4\ub294 \ubc94\uc704\ub294 \ud55c\uc815\ub418\uc5b4 \uc788\uc8e0<\/p>\n
<\/p>\n
\uadf8\ub798\uc11c\u00a0 transversus abdominis (\ubcf5\ud6a1\uadfc) \ub3c4 \ub9cc\ub4e4\uc5b4\uc8fc\uace0<\/p>\n
(\ucf54\uc5b4 \uadfc\uc721\uc911 \ud558\ub098\ub85c \u00a0\uac00\uc7a5 \uc2ec\ubd80\uc5d0 \uc788\ub294 \u00a0\uadfc\uc721\uc774\ub78d\ub2c8\ub2e4)<\/p>\n
<\/p>\n
internal oblique (\ub0b4\ubcf5\uc0ac\uadfc) \uadfc\uc721\uacfc<\/p>\n
external oblique (\uc678\ubcf5\uc0ac\uadfc) \uae4c\uc9c0\u00a0\u00a0 \ubcf5\ubd80\uc758 \uadfc\uc721\uc744 \ubaa8\ub450 \ub9cc\ub4e4\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n
(\ud654\uc0b4\ud45c \ubc29\ud5a5\uc744 \ubcf4\uba74\u00a0 \ub0b4\ubcf5\uc0ac\uadfc\uacfc \uc678\ubcf5\uc0ac\uadfc\uc740 \uc11c\ub85c \ub2e4\ub978 \ubc29\ud5a5\uc73c\ub85c\uc758 \uc6c0\uc9c1\uc784\uc744 \uc77c\uc73c\ud0a8\ub2e4\ub294 \uac83\uc744 \uc54c \uc218 \uc788\uc8e0^^)<\/p>\n
<\/p>\n
\uadf8\ub9ac\uace0\ub098\uc11c \ub2e4\uc2dc curl up\uc744\u00a0 \uc2dc\ucf1c\ubcf4\uc558\uc8e0<\/p>\n
\ubb3c\ub860 \uc548\uc815\uc801\uc73c\ub85c \ucc99\ucd94\uac00 \uad6c\ubd80\ub824\uc838\uc11c\u00a0\uc798 \uc62c\ub77c\uc624\uae30\ub294 \ud558\uc9c0\ub9cc<\/p>\n
\uc0c1\uccb4\ub97c \uc644\uc804\ud788 \uc77c\uc73c\ud0a4\ub294 \ubc94\uc704\uae4c\uc9c0\ub294(sit up\ub3d9\uc791)\u00a0\ubcf5\ubd80\uadfc\uc721 \ub9cc\uc73c\ub85c\ub294 \uc62c\ub77c\uac08 \uc218\uac00 \uc5c6\uc8e0<\/p>\n
\uadf8\ub798\uc11c \uc8fc\uc778\uacf5\uc740 \u00a0\uc0c1\uccb4\ub97c\u00a0 \uc548\uc815\uc801\uc73c\ub85c \uc644\uc804\ud788 \uc77c\uc73c\ud0ac \uc218 \uc788\ub294 \uc6d0\ub9ac\uc5d0 \ub300\ud558\uc5ec\u00a0\uace0\ubbfc\ud574 \ubd05\ub2c8\ub2e4<\/p>\n
\ubcf5\ubd80\uc5d0 \uc788\ub294 \ub048\uc73c\ub85c \uc0c1\uccb4\ub97c \uc77c\uc73c\ucf1c\ubcf4\uae30\ub3c4\ud558\uace0 (\ubcf5\ubd80\uadfc\uc721\ub9cc \uc0ac\uc6a9\ud558\ub294 \uc6c0\uc9c1\uc784 ),<\/p>\n
\ud5c8\ub9ac (\uc694\ucd94) \ucc99\ucd94\uc5d0 \ubd99\uc5b4\uc788\ub294 \ub048\uc73c\ub85c\ub3c4 \uc0c1\uccb4\ub97c \uc138\uc6b0\ub824 \ud558\uc9c0\ub9cc (\uc694\uadfc\ub9cc \uc0ac\uc6a9\ud558\ub294 \uc6c0\uc9c1\uc784)<\/p>\n
\uacc4\uc18d \uc2e4\ud328\ud558\uc8e0<\/p>\n
<\/p>\n
\uacb0\uad6d \ub450\uac00\uc9c0\ub97c \ubaa8\ub450 \uc0ac\uc6a9\ud588\uc744\ub54c \uc0c1\uccb4\ub97c \uc548\uc815\uc801\uc73c\ub85c \uc138\uc6b8\uc218 \uc788\ub2e4\ub294 \uac83\uc744 \uae68\ub2eb\uac8c \ub429\ub2c8\ub2e4.<\/p>\n
\uadf8\ub798\uc11c \uc544\ub798 \uc0ac\uc9c4\ub4e4\uc5d0\uc11c \ubcfc\u00a0\uc218 \uc788\ub4ef\uc774\u00a0\uace0\uad00\uc808 \uad74\uace1\uadfc\ub4e4\uc744 \ub9cc\ub4e4\uc5b4\uc8fc\uae30 \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/p>\n
<\/p>\n
iliopsoas (\uc7a5\uc694\uadfc)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 rectus femoris (\ub300\ud1f4 \uc9c1\uadfc)<\/p>\n
tensor fasciae latae (\ub300\ud1f4\uadfc\ub9c9\uc7a5\uadfc)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 sartorius (\ubd09\uacf5\uadfc)<\/p>\n
\uc774\ub807\uac8c hip flexors (\uace0\uad00\uc808 \uad74\uace1\uadfc) \uc744 \ubaa8\ub450 \uc644\uc131\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n
<\/p>\n
curl up\uc744 \ud558\uac8c\ub418\uba74\u00a0 spine flexion (\ucc99\ucd94\uc758 \uad74\uace1)\uc758 \uc6c0\uc9c1\uc784\uc774 \uc77c\uc5b4\ub098\ub294 \uac83\uc73c\ub85c<\/p>\n
\ubcf5\ubd80\uadfc\uc721\uc758 \uc218\ucd95\uc774 \uc77c\uc5b4\ub0a9\ub2c8\ub2e4.<\/p>\n
sit up\uc744 \ud560\ub54c\uc5d0\ub294\u00a0 \uace0\uad00\uc808 \uad74\uace1\uadfc\ub4e4\ub3c4 \uc218\ucd95\ud558\uace0<\/p>\n
\ub3d9\uc2dc\uc5d0\u00a0 \ubcf5\ubd80\uadfc\uc721\ub4e4\ub3c4 \uc77c\uc744\ud558\uc5ec\u00a0\u00a0\ucc99\ucd94\uc640 \uace8\ubc18\uc744 \uc548\uc815\uc801\uc73c\ub85c \uc7a1\uc544\uc8fc\ub294 \uc5ed\ud560\uc744 \ud558\uac8c \ub429\ub2c8\ub2e4.<\/p>\n
<\/p>\n
\ubcf5\uc9c1\uadfc\uc774 \uac15\ud558\uac8c \uc218\ucd95\uc774 \ub418\uba74\u00a0 \uace8\ubc18\uc758 \ud6c4\ubc29\uacbd\uc0ac\uac00 \uc77c\uc5b4\ub09c\ub2e4\ub294 \uc0ac\uc2e4\uc744 \uba3c\uc800 \uae30\uc5b5\ud574\ub450\uc2dc\uace0!<\/p>\n
\uc694\uadfc\uc758 \uc791\uc6a9\uc740\u00a0 \uc694\ucd94\uc758 \ubd80\ud558\ub97c \uc99d\uac00\uc2dc\ud0a4\ub294\ub370<\/p>\n
\uc774\ub54c\u00a0 \ubcf5\ubd80\uc758 \uadfc\uc721\ub4e4\uc774 \uc57d\ud574\uc838 \uc788\ub2e4\uba74\u00a0\u00a0 \ubcf5\ubd80\uac00 \uace8\ubc18\uc744 \uc798 \uc7a1\uc544\uc8fc\uc9c0 \ubabb\ud558\uba74\uc11c<\/p>\n
\uace0\uad00\uc808 \uad74\uace1\uadfc\ub4e4\ub9cc\uc774 \uc791\uc6a9\uc744\ud558\uc5ec\u00a0\uace8\ubc18\uc758 \uc804\ubc29\uacbd\uc0ac\uac00 \uc77c\uc5b4\ub098\uac8c \ub9cc\ub4e4\uc5b4\ubc84\ub9ac\uc8e0<\/p>\n
\uc989 \ub2e4\uc2dc\ub9d0\ud574<\/p>\n
\ubcf5\ubd80\uadfc\uc721\ub4e4\uc774\u00a0\uc57d\ud574\uc11c \uace8\ubc18\uc744\u00a0\uc548\uc815\uc801\uc73c\ub85c \uc7a1\uc544\uc8fc\uc9c0 \ubabb\ud558\uace0\u00a0 \uace0\uad00\uc808 \uad74\uace1\uadfc\uc758 \uc218\ucd95\ub9cc\uc73c\ub85c<\/p>\n
sip up \ub3d9\uc791\uc774 \uc77c\uc5b4\ub09c\ub2e4\uba74\u00a0 \u00a0\uc694\ucd94\uc5d0 \ud070 \ubd80\ud558\uac00 \uc0dd\uae30\uba74\uc11c \uc77c\ubc18\uc801\uc73c\ub85c \ud5c8\ub9ac\ud1b5\uc99d\uc774 \uc0dd\uae30\uac8c\ub418\uc8e0<\/p>\n
\uc0ac\uc9c4\uc5d0\uc11c \ubcfc\uc218 \uc788\ub4ef\uc774<\/p>\n
\uace0\uad00\uc808 \uad74\uace1\uadfc\ub4e4\ub9cc \uc0ac\uc6a9\ud588\uc744\ub54c \uc774\ub807\uac8c \ud5c8\ub9ac\uac00 \ud3b4\uc9c0\uba74\uc11c\u00a0\ucc99\ucd94\ub97c \uc138\uc6b0\ub824\ub294\u00a0\uc6c0\uc9c1\uc784\uc744 \ubcfc \uc218 \uc788\uc8e0<\/p>\n
<\/p>\n
\uc2e4\uc81c \ubcf5\ubd80\uadfc\uc721\uc774 \uc57d\ud574\uc9c4 \uc0c1\ud0dc\ub85c sit up\uc744 \ud558\uac8c \ub418\uc5c8\uc744\ub54c\uc758 \uc6c0\uc9c1\uc784 \ud2b9\uc9d5\uc744 \ubcf4\uc5ec\uc8fc\uace0 \uc788\ub124\uc694<\/p>\n
<\/p>\n
\u200b\ucc99\ucd94\ub97c \ub465\uae00\uac8c \ub9d0\uc544\uc62c\ub9ac\uba70 \uc0c1\uccb4\ub97c \uc77c\uc73c\ud0a4\uc9c0 \ubabb\ud558\uace0 \ud5c8\ub9ac\uac00 \ud3b4\uc9c4\uc0c1\ud0dc\ub85c<\/p>\n
\ubab8\uc774 \uc77c\uc73c\ucf1c\uc9c0\ub294 \uac78 \ubcfc \uc218 \uc788\uc8e0 \u200b<\/p>\n
\uc644\uc804\ud788 \uc77c\uc73c\ud0ac\ub54c\uae4c\uc9c0\ub3c4 \uacc4\uc18d \ud5c8\ub9ac\ub294 \uacc4\uc18d \ud3b4\uc9c4 \uc0c1\ud0dc\uc774\uae30\uc5d0<\/p>\n
\ud5c8\ub9ac\uc5d0 \ub9ce\uc740 \ubd80\ud558\uac00 \uc2e4\ub9ac\uac8c\ub418\ub294\uac83\uc774\uc8e0<\/p>\n
\uc548\uc815\uc801\uc73c\ub85c \uc815\ud655\ud558\uac8c sit up\uc744 \ud558\ub294 \ubc29\ubc95!<\/p>\n
<\/p>\n
\ucc9c\ucc9c\ud788 \uc2dc\ud589\ud558\uace0,\u00a0 \uace8\ubc18\uacfc \ucc99\ucd94\ub97c \uc548\uc815\uc801\uc73c\ub85c \ucee8\ud2b8\ub864\ud558\uae30\uc704\ud574 \ucf54\uc5b4\uadfc\uc721\uc744 \uc0ac\uc6a9\ud574\uc57c\ud558\uba70<\/p>\n
sip up \ub3d9\uc791\uc744 \ud558\uae30\uc5d0 \uc55e\uc11c \ubcf5\ubd80\uadfc\uc721\uc744 \ucda9\ubd84\ud788 \uac15\ud558\uac8c \ub9cc\ub4e4\uc5b4\uc57c \ud55c\ub2f5\ub2c8\ub2e4.^^<\/p>\n
<\/p>\n
\ub9c8\uc9c0\ub9c9\uae4c\uc9c0 \uc6b0\ub9ac\uc758 \uc8fc\uc778\uacf5\uc740 \uc608\uc758\ubc14\ub974\uac8c \uc778\uc0ac\uae4c\uc9c0\ud574\uc8fc\uace0 \uc788\uc5b4\uc694 \u314e\u314e\u314e
\n\uc704\uc5d0 \ub0b4\uc6a9\uc744 \uc815\ub9ac\ud574\ubcf4\uc790\uba74<\/p>\n
\ubcf5\ubd80\uadfc\uc721\ub4e4\uc774\u00a0\u00a0\uc548\uc815\uc801\uc73c\ub85c \uc7a1\uc544 \uc904 \uc218 \uc788\uc744 \ub9cc\ud07c\uc758 \uadfc\ub825\uc774 \uc788\uc5b4\uc57c<\/p>\n
\ud1b5\uc99d\uc744 \ubc1c\uc0dd\uc2dc\ud0a4\uc9c0\uc54a\uace0\u00a0\uc2e0\uccb4\uc758 \uc815\ud655\ud558\uace0\u00a0\ud6a8\uc728\uc801\uc778 \uc6c0\uc9c1\uc784\uc774 \uc77c\uc5b4\ub098\uac8c \ub41c\ub2e4\ub2e4\ub294 \uc810!<\/p>\n
\ub610\u00a0\ud55c\uac00\uc9c0 !<\/p>\n
\uc608\ub97c \ub4e4\uc5b4 \uc704\uc5d0\uc11c\u00a0 \ubcf5\ubd80\uc640 \uace0\uad00\uc808 \uad74\uace1 \uadfc\uc721\uc774 \uac19\uc774 \uc0ac\uc6a9\ub418\uc5b4\uc57c\uc9c0 \ub9cc\uc774 \uc815\uc0c1\uc801\uc778 \uc6c0\uc9c1\uc784\uc774 \uc77c\uc5b4\ub098\ub294 \uac83\uc744 \ubcf4\uc558\ub4ef\uc774<\/p>\n
\uc6b0\ub9ac \ubab8\uc740 \uc5ec\ub7ec \uadfc\uc721\ub4e4\uc774 \ub3d9\uc2dc\uc5d0\u00a0\uc11c\ub85c \ud611\ub825\ud558\uace0 \ubcf4\uc644\ud574\uc8fc\uc5b4\uc57c \u00a0\uc548\uc815\uc131\uc788\ub294 \uc6c0\uc9c1\uc784\uc744 \ub9cc\ub4e4\uc5b4\ub0b8\ub2e4\ub294 \uc810 \uc785\ub2c8\ub2e4<\/p>\n
\ud3ec\uc2a4\ud305\ud558\ub2e4\ubcf4\ub2c8 \uad49\uc7a5\ud788 \uae38\uac8c \uc791\uc131\ud558\uace0, \u00a0\ub9ce\uc740\uc2dc\uac04 \uc815\ub9ac\ud558\uac8c \ub418\uc5c8\ub124\uc694 ^^<\/p>\n
\uadf8\ub7fc \ub3d9\uc601\uc0c1\uc73c\ub85c \ud55c\ubc88\ub354 \ub9ac\ubdf0\ud574\ubcf4\uc138\uc694<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
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