\uc5b4\uae68 \ud1b5\uc99d\uc740 \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uacbd\ud5d8\ud558\ub294 \ud754\ud55c \ubb38\uc81c \uc911 \ud558\ub098\uc774\ub2e4. \uacfc\ub3c4\ud55c \uc6b4\ub3d9, \uc798\ubabb\ub41c \uc790\uc138, \uc624\ub79c \uc2dc\uac04 \ucef4\ud4e8\ud130 \uc791\uc5c5, \ubb34\ub9ac\ud55c \ud314 \uc0ac\uc6a9 \ub4f1 \ub2e4\uc591\ud55c \uc6d0\uc778\uc73c\ub85c \uc5b4\uae68\uc5d0 \ubd80\ub2f4\uc774 \uac00\ud574\uc9c0\uba74 \ud1b5\uc99d\uc774 \ubc1c\uc0dd\ud560 \uc218 \uc788\ub2e4. \uc5b4\uae68\ub294 \uc5b4\uae68 \uad00\uc808\uc744 \uc911\uc2ec\uc73c\ub85c \uc5b4\uae68 \uadfc\uc721, \uc778\ub300, \ud798\uc904 \ub4f1\uc73c\ub85c \uc774\ub8e8\uc5b4\uc838 \uc788\uc73c\uba70, \uc774 \ubaa8\ub4e0 \ubd80\ubd84\uc774 \uc81c\ub300\ub85c \uae30\ub2a5\ud558\uc9c0 \uc54a\uc73c\uba74 \ud1b5\uc99d\uc744 \uc720\ubc1c\ud55c\ub2e4. \uadf8\ub807\ub2e4\uba74 \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0, \uc774\ubbf8 \ubc1c\uc0dd\ud55c \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub370 \uc5b4\ub5a4 \uc6b4\ub3d9\uc774 \ud6a8\uacfc\uc801\uc77c\uae4c?<\/p>\n
\uc5b4\uae68 \ud1b5\uc99d\uc758 \uc8fc\uc694 \uc6d0\uc778
\n\uc5b4\uae68 \ud1b5\uc99d\uc758 \uc8fc\uc694 \uc6d0\uc778\uc740 \uadfc\uc721\uc758 \uacfc\ub3c4\ud55c \uc0ac\uc6a9\uacfc \ubd88\uade0\ud615\uc774\ub2e4. \ud2b9\ud788 \uc0c1\uccb4 \uc6b4\ub3d9\uc774\ub098 \uc5b4\uae68\ub97c \uacfc\ub3c4\ud558\uac8c \uc0ac\uc6a9\ud558\ub294 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0\uc11c\ub294 \uc5b4\uae68 \uadfc\uc721\uc5d0 \ubb34\ub9ac\uac00 \uac00\uac8c \ub41c\ub2e4. \ub610\ud55c, \uc798\ubabb\ub41c \uc790\uc138\uc640 \ubd88\uade0\ud615\ud55c \uadfc\uc721 \ubc1c\ub2ec\ub3c4 \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\ub2e4. \uc5b4\uae68 \ud798\uc904\uc5fc\uc774\ub098 \ud68c\uc804\uadfc\uac1c \uc9c8\ud658\uacfc \uac19\uc740 \uc9c8\ud658\ub3c4 \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc77c\uc73c\ud0ac \uc218 \uc788\ub2e4. \uc774\ucc98\ub7fc \ub2e4\uc591\ud55c \uc6d0\uc778\uc5d0 \uc758\ud574 \ubc1c\uc0dd\ud558\ub294 \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud558\ub824\uba74 \uc5b4\uae68 \uadfc\uc721\uc758 \uade0\ud615\uc744 \ub9de\ucd94\uace0, \uc5b4\uae68\ub97c \uc9c0\ud0f1\ud558\ub294 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uc6b4\ub3d9\uc774 \ud544\uc694\ud558\ub2e4.<\/p>\n
\uc5b4\uae68 \ud1b5\uc99d \uc608\ubc29\uacfc \uc644\ud654\uc5d0 \uc88b\uc740 \uc6b4\ub3d9
\n\uc5b4\uae68 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud558\ub294 \uc6b4\ub3d9\uc740 \uc5b4\uae68 \uadfc\uc721\uc758 \uac15\ud654\ub97c \ubaa9\ud45c\ub85c \ud574\uc57c \ud55c\ub2e4. \ud2b9\ud788 \uc5b4\uae68\uc758 \ud68c\uc804\uadfc\uac1c, \uacac\uac11\uace8 \uc8fc\ubcc0 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \uc774\ub7ec\ud55c \uadfc\uc721\ub4e4\uc774 \ud2bc\ud2bc\ud558\uac8c \uc791\uc6a9\ud558\uba74 \uc5b4\uae68 \uad00\uc808\uc744 \uc548\uc815\uc801\uc73c\ub85c \uc9c0\ud0f1\ud558\uace0, \ud1b5\uc99d\uc744 \uc608\ubc29\ud560 \uc218 \uc788\ub2e4. \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\ub4e4\uc744 \uc18c\uac1c\ud55c\ub2e4.<\/p>\n
1. \uc5b4\uae68 \ud68c\uc804 \uc6b4\ub3d9 (Shoulder Rotations)
\n\uc5b4\uae68 \ud68c\uc804 \uc6b4\ub3d9\uc740 \uc5b4\uae68\uc758 \ud68c\uc804\uadfc\uac1c\ub97c \uac15\ud654\ud558\uace0, \uc5b4\uae68 \uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud788\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4. \ud314\uafc8\uce58\ub97c 90\ub3c4 \uac01\ub3c4\ub85c \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ud314\uc744 \uc55e\ub4a4\ub85c \ub3cc\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud558\uba74 \uc5b4\uae68 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \ud480\uc5b4\uc8fc\uace0, \uadfc\uc721\uc758 \uc720\uc5f0\uc131\ub3c4 \uc99d\uac00\uc2dc\ud0ac \uc218 \uc788\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5b4\uae68\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0, \uc5b4\uae68\ub97c \uc9c0\ud0f1\ud558\ub294 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4.<\/p>\n
2. \ubcbd\uc744 \uc774\uc6a9\ud55c \uc5b4\uae68 \uc2a4\ud2b8\ub808\uce6d
\n\ubcbd\uc744 \uc774\uc6a9\ud55c \uc5b4\uae68 \uc2a4\ud2b8\ub808\uce6d\uc740 \uc5b4\uae68 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc774\uc644\uc2dc\ud0a4\ub294 \ub370 \ub9e4\uc6b0 \uc720\ud6a8\ud558\ub2e4. \uc5b4\uae68\ub97c \ubcbd\uc5d0 \ubc00\ucc29\uc2dc\ud0a8 \ud6c4 \ud314\uc744 \ucc9c\ucc9c\ud788 \uc704\ub85c \uc62c\ub9ac\uba70, \uc5b4\uae68\uac00 \ub2f9\uae30\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba74\uc11c \uc2a4\ud2b8\ub808\uce6d\uc744 \ud55c\ub2e4. \uc774 \ub3d9\uc791\uc740 \uc5b4\uae68\uc758 \uc0c1\ubd80 \uadfc\uc721\uacfc \uacac\uac11\uace8\uc744 \uc2a4\ud2b8\ub808\uce6d\ud558\uace0, \uc5b4\uae68\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub298\ub824\uc900\ub2e4. \ub610\ud55c, \uc5b4\uae68 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc8fc\uc5b4 \ud1b5\uc99d\uc744 \uc644\ud654\ud560 \uc218 \uc788\ub2e4.<\/p>\n
3. \ub85c\ud14c\uc774\uc158(\ud68c\uc804) \ud480\ub2e4\uc6b4
\n\ub85c\ud14c\uc774\uc158 \ud480\ub2e4\uc6b4\uc740 \uc5b4\uae68 \ud68c\uc804\uadfc\uac1c\uc640 \ub4f1 \uc0c1\ubd80 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \uc88b\uc740 \uc6b4\ub3d9\uc774\ub2e4. \ucf00\uc774\ube14 \uae30\uad6c\ub97c \uc0ac\uc6a9\ud558\uac70\ub098 \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud574 \ud314\uc744 \ucc9c\ucc9c\ud788 \uc704\uc5d0\uc11c \uc544\ub798\ub85c \ub2f9\uae30\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud55c\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5b4\uae68\uc758 \ud68c\uc804\uadfc\uac1c\uc640 \uacac\uac11\uace8\uc744 \uac15\ud654\ud558\uc5ec \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0, \uc774\ubbf8 \ubc1c\uc0dd\ud55c \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \uc5b4\uae68\uc640 \ub4f1 \uc0c1\ubd80 \uadfc\uc721\uc758 \uac15\ud654\ub97c \ud1b5\ud574 \uc5b4\uae68 \uc548\uc815\uc131\uc774 \ub192\uc544\uc9c4\ub2e4.<\/p>\n
4. \ud50c\ub7ad\ud06c\uc640 \ud314\uafc8\uce58 \ud130\uce58
\n\ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \ud314\uafc8\uce58 \ud130\uce58 \ub3d9\uc791\uc744 \ucd94\uac00\ud558\uba74 \uc5b4\uae68\uc640 \ucf54\uc5b4 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud560 \uc218 \uc788\ub2e4. \ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \ud314\uafc8\uce58\ub97c \ud55c\ucabd\uc529 \uad50\ub300\ub85c \ud130\uce58\ud558\ub294 \ub3d9\uc791\uc744 \ud558\uba74, \uc5b4\uae68\uc758 \uc548\uc815\uc131 \uac15\ud654\ub294 \ubb3c\ub860 \ucf54\uc5b4 \uadfc\uc721\uae4c\uc9c0 \ub3d9\uc2dc\uc5d0 \ubc1c\ub2ec\uc2dc\ud0ac \uc218 \uc788\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5b4\uae68\uc5d0 \uacfc\ub3c4\ud55c \ubd80\ub2f4\uc744 \uc8fc\uc9c0 \uc54a\uc73c\uba74\uc11c\ub3c4 \uadfc\uc721 \uade0\ud615\uc744 \ub9de\ucd94\ub294 \ub370 \uc720\ub9ac\ud558\ub2e4.<\/p>\n
5. \ub364\ubca8 \ub808\ud130\ub7f4 \ub808\uc774\uc988 (Lateral Raise)
\n\ub364\ubca8 \ub808\ud130\ub7f4 \ub808\uc774\uc988\ub294 \uc5b4\uae68\uc758 \uce21\uba74 \uadfc\uc721, \ud2b9\ud788 \uc0bc\uac01\uadfc\uc744 \uac15\ud654\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4. \ub364\ubca8\uc744 \uc591\uc190\uc5d0 \uc950\uace0 \uc5b4\uae68\uc640 \ud314\uafc8\uce58\ub97c \uc57d\uac04 \uad6c\ubd80\ub9b0 \ucc44\ub85c \ud314\uc744 \uc591\uc606\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud55c\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc5b4\uae68 \uadfc\uc721\uc744 \uade0\ud615 \uc788\uac8c \ubc1c\ub2ec\uc2dc\ud0a4\uba70, \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud55c\ub2e4. \ub2e8, \uc774 \uc6b4\ub3d9\uc744 \ud560 \ub54c\ub294 \ub108\ubb34 \ubb34\uac70\uc6b4 \ub364\ubca8\uc744 \uc0ac\uc6a9\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc57c \ud55c\ub2e4.<\/p>\n
\uc5b4\uae68 \uc6b4\ub3d9 \uc2dc \uc8fc\uc758\uc0ac\ud56d
\n\uc5b4\uae68 \uc6b4\ub3d9\uc744 \ud560 \ub54c\ub294 \uacfc\ub3c4\ud55c \uac15\ub3c4\ub97c \ud53c\ud558\uace0, \ucc9c\ucc9c\ud788 \ub3d9\uc791\uc744 \uc218\ud589\ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4. \uc5b4\uae68\ub294 \ubbfc\uac10\ud55c \ubd80\uc704\uc774\uae30 \ub54c\ubb38\uc5d0 \ubb34\ub9ac\ud558\uac8c \uc6b4\ub3d9\uc744 \ud558\uac70\ub098 \uc798\ubabb\ub41c \uc790\uc138\ub85c \uc6b4\ub3d9\uc744 \ud558\uba74 \uc624\ud788\ub824 \ubd80\uc0c1\uc744 \ucd08\ub798\ud560 \uc218 \uc788\ub2e4. \uc6b4\ub3d9 \uc804\uc5d0\ub294 \uc6cc\ubc0d\uc5c5\uc744 \ucda9\ubd84\ud788 \ud558\uace0, \uc6b4\ub3d9 \uc911\uc5d0\ub294 \uc5b4\uae68 \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uba74 \uc989\uc2dc \uba48\ucd94\uace0 \uc804\ubb38\uac00\uc758 \uc0c1\ub2f4\uc744 \ubc1b\ub294 \uac83\uc774 \ud544\uc694\ud558\ub2e4.<\/p>\n
\uc5b4\uae68 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud558\uae30 \uc704\ud55c \uc6b4\ub3d9\uc740 \uc5b4\uae68 \ud68c\uc804\uadfc\uac1c\uc640 \uacac\uac11\uace8 \uc8fc\ubcc0 \uadfc\uc721 \uac15\ud654\ub97c \ubaa9\ud45c\ub85c \ud574\uc57c \ud55c\ub2e4. \uc5b4\uae68 \ud68c\uc804 \uc6b4\ub3d9, \uc2a4\ud2b8\ub808\uce6d, \ud480\ub2e4\uc6b4 \uc6b4\ub3d9, \ub364\ubca8 \ub808\ud130\ub7f4 \ub808\uc774\uc988 \ub4f1 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc5b4\uae68 \uadfc\uc721\uc744 \ud2bc\ud2bc\ud558\uac8c \ud558\uace0, \uc5b4\uae68\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud790 \uc218 \uc788\ub2e4. \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uac1c\uc120\ud558\ub824\uba74 \uafb8\uc900\ud55c \uc6b4\ub3d9\uacfc \ubc14\ub978 \uc790\uc138\uac00 \ud544\uc694\ud558\uba70, \ubb34\ub9ac\ud558\uc9c0 \uc54a\ub294 \ubc94\uc704\uc5d0\uc11c \uc810\uc9c4\uc801\uc73c\ub85c \uc6b4\ub3d9\uc744 \ub298\ub824\uac00\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
\uc5b4\uae68 \ud1b5\uc99d\uc740 \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uacbd\ud5d8\ud558\ub294 \ud754\ud55c \ubb38\uc81c \uc911 \ud558\ub098\uc774\ub2e4. \uacfc\ub3c4\ud55c \uc6b4\ub3d9, \uc798\ubabb\ub41c \uc790\uc138, \uc624\ub79c \uc2dc\uac04 \ucef4\ud4e8\ud130 \uc791\uc5c5, \ubb34\ub9ac\ud55c \ud314 \uc0ac\uc6a9 \ub4f1 \ub2e4\uc591\ud55c \uc6d0\uc778\uc73c\ub85c \uc5b4\uae68\uc5d0 \ubd80\ub2f4\uc774 \uac00\ud574\uc9c0\uba74 \ud1b5\uc99d\uc774 \ubc1c\uc0dd\ud560 \uc218 \uc788\ub2e4. \uc5b4\uae68\ub294 \uc5b4\uae68 \uad00\uc808\uc744 \uc911\uc2ec\uc73c\ub85c \uc5b4\uae68 \uadfc\uc721, \uc778\ub300, \ud798\uc904 \ub4f1\uc73c\ub85c \uc774\ub8e8\uc5b4\uc838 \uc788\uc73c\uba70, \uc774 \ubaa8\ub4e0 \ubd80\ubd84\uc774 \uc81c\ub300\ub85c \uae30\ub2a5\ud558\uc9c0 \uc54a\uc73c\uba74 \ud1b5\uc99d\uc744 \uc720\ubc1c\ud55c\ub2e4. \uadf8\ub807\ub2e4\uba74 \uc5b4\uae68 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0, \uc774\ubbf8 \ubc1c\uc0dd\ud55c […]<\/p>\n","protected":false},"author":287,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39],"tags":[],"class_list":["post-2137","post","type-post","status-publish","format-standard","hentry","category-3","category-39"],"_links":{"self":[{"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2137","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=\/wp\/v2\/users\/287"}],"replies":[{"embeddable":true,"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2137"}],"version-history":[{"count":1,"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2137\/revisions"}],"predecessor-version":[{"id":2140,"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2137\/revisions\/2140"}],"wp:attachment":[{"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/weeklyuyeon.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}