{"id":2029,"date":"2025-11-12T02:00:26","date_gmt":"2025-11-11T17:00:26","guid":{"rendered":"https:\/\/youngspilapost.co.kr\/?p=2029"},"modified":"2025-11-12T11:40:16","modified_gmt":"2025-11-12T02:40:16","slug":"100%ec%84%b8-%ec%8b%9c%eb%8c%80-%ea%b1%b4%ea%b0%95-%ed%88%ac%ec%9e%90%eb%8a%94-%ec%bd%94%ec%96%b4%eb%b6%80%ed%84%b0-%ec%8b%a0%ea%b7%9c-%ed%94%84%eb%a1%9c%ea%b7%b8%eb%9e%a8-%eb%a1%a0%ec%b9%ad","status":"publish","type":"post","link":"https:\/\/youngspilapost.co.kr\/?p=2029","title":{"rendered":"&#8220;100\uc138 \uc2dc\ub300 \uac74\uac15 \ud22c\uc790\ub294 \ucf54\uc5b4\ubd80\ud130&#8221; \uc2e0\uaddc \ud504\ub85c\uadf8\ub7a8 \ub860\uce6d"},"content":{"rendered":"<ul>\n<li class=\"whitespace-normal break-words\">\ub9cc\uc131 \ud1b5\uc99d \ud638\uc18c\ud558\ub294 \uc9c1\uc7a5\uc778\u00b7\uc911\uc7a5\ub144\uce35, \ucf54\uc5b4 \uadfc\uc721 \uc57d\ud654\uac00 \uc8fc\ubc94<\/li>\n<li class=\"whitespace-normal break-words\">\ud544\ub77c\ud14c\uc2a4\ub85c \uc18d\uadfc\uc721 \uac15\ud654\ud558\uba74 \ud1b5\uc99d \uc644\ud654\u00b7\uc790\uc138 \uad50\uc815\u00b7\uadfc\ub825 \ud5a5\uc0c1 \ud6a8\uacfc<\/li>\n<li class=\"whitespace-normal break-words\">\uc601\uc2a4\ud544\ub77c\ud14c\uc2a4, \uac1c\uc778 \ub9de\ucda4\ud615 &#8216;\ucf54\uc5b4 \ub9ac\ube4c\ub529 \ud504\ub85c\uadf8\ub7a8&#8217; 3\uc6d4 \uc815\uc2dd \uc624\ud508<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<hr \/>\n<p class=\"whitespace-normal break-words\">\u00a0&#8220;\uc544\uce68\uc5d0 \uc77c\uc5b4\ub0a0 \ub54c\ub9c8\ub2e4 \ud5c8\ub9ac\uac00 \ubed0\uadfc\ud574\uc694. \uc758\uc790\uc5d0 \uc549\uc544\ub9cc \uc788\uc5b4\ub3c4 \uc5b4\uae68\uac00 \ubb34\uac81\uace0, \ubaa9\uc774 \ub2f9\uae30\ub294 \ub290\ub08c\uc774 \uc0ac\ub77c\uc9c0\uc9c8 \uc54a\uc544\uc694.&#8221;<\/p>\n<p class=\"whitespace-normal break-words\">30\ub300 \ud6c4\ubc18 \ud68c\uc0ac\uc6d0 \ubc15\uc9c0\ud604(\uac00\uba85) \uc528\uc758 \ud558\ub8e8\ub294 \ud1b5\uc99d\uacfc\uc758 \uc2f8\uc6c0\uc774\ub2e4. \uc815\ud615\uc678\uacfc\uc5d0\uc11c\ub294 \ud2b9\ubcc4\ud55c \uc774\uc0c1\uc774 \uc5c6\ub2e4\uace0 \ud588\uc9c0\ub9cc, \ubab8\uc758 \uc2e0\ud638\ub294 \ubd84\uba85\ud588\ub2e4. \uadf8\uac00 \ucc3e\uc544\uac04 \uacf3\uc740 \ubcd1\uc6d0\uc774 \uc544\ub2cc \ud544\ub77c\ud14c\uc2a4 \uc13c\ud130\uc600\ub2e4. \uadf8\ub9ac\uace0 \uadf8\uacf3\uc5d0\uc11c \ub4e4\uc740 \uc9c4\ub2e8\uc740 \uc758\uc678\uc600\ub2e4. &#8220;\ucf54\uc5b4 \uadfc\uc721\uc774 \uac70\uc758 \uc791\ub3d9\ud558\uc9c0 \uc54a\uace0 \uc788\ub124\uc694.&#8221;<\/p>\n<h2 class=\"text-xl font-bold text-text-100 mt-1 -mb-0.5\">\ud604\ub300\uc778\uc758 \uc228\uc740 \uc801, &#8216;\ucf54\uc5b4 \ubd95\uad34&#8217;<\/h2>\n<p class=\"whitespace-normal break-words\">\uc804\ubb38\uac00\ub4e4\uc740 \ud604\ub300\uc778\uc774 \uacaa\ub294 \ub300\ubd80\ubd84\uc758 \uadfc\uace8\uaca9\uacc4 \ud1b5\uc99d\uc774 \ub2e8\uc21c\ud788 &#8216;\ub098\uc05c \uc790\uc138&#8217; \ub54c\ubb38\uc774 \uc544\ub2c8\ub77c, <strong>\ucf54\uc5b4 \uadfc\uc721(Core Muscle)\uc758 \uc57d\ud654<\/strong>\uc5d0\uc11c \ube44\ub86f\ub41c\ub2e4\uace0 \uc785\uc744 \ubaa8\uc740\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\">\ucf54\uc5b4 \uadfc\uc721\uc774\ub780 \ucc99\ucd94\uc640 \uace8\ubc18\uc744 \uc9c0\uc9c0\ud558\uba70 \ubab8\uc758 \uc911\uc2ec\ucd95\uc744 \uc7a1\uc544\uc8fc\ub294 \uc2ec\ubd80 \uadfc\uc721\uc744 \ub9d0\ud55c\ub2e4. \ubcf5\ud6a1\uadfc, \uace8\ubc18\uc800\uadfc, \ub2e4\uc5f4\uadfc, \ud6a1\uaca9\ub9c9 \ub4f1\uc774 \uc5ec\uae30\uc5d0 \uc18d\ud55c\ub2e4. \uc774 \uadfc\uc721\ub4e4\uc740 \uc6b0\ub9ac\uac00 \uc11c\uace0, \uc549\uace0, \uac77\ub294 \ubaa8\ub4e0 \ub3d9\uc791\uc758 \uae30\ucd08\uac00 \ub418\uc9c0\ub9cc, \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\ub294 \uc0dd\ud65c \ud328\ud134 \uc18d\uc5d0\uc11c \uc810\ucc28 &#8216;\uc7a0\ub4e4\uc5b4&#8217; \ubc84\ub9b0\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\">\ucf54\uc5b4\uac00 \ubb34\ub108\uc9c0\uba74 \ucc99\ucd94\ub294 \ubd88\uc548\uc815\ud574\uc9c0\uace0, \uc8fc\ubcc0 \uadfc\uc721\ub4e4\uc774 \uacfc\ub3c4\ud558\uac8c \uae34\uc7a5\ud558\uba70 \ub300\uc2e0 \ubc84\ud2f0\ub824 \ud55c\ub2e4. \uadf8 \uacb0\uacfc\uac00 \ubc14\ub85c \ub9cc\uc131\uc801\uc778 \ubaa9\u00b7\uc5b4\uae68\u00b7\ud5c8\ub9ac \ud1b5\uc99d\uc774\ub2e4. \uc2a4\ud2b8\ub808\uce6d\uc774\ub098 \ub9c8\uc0ac\uc9c0\ub85c \uc77c\uc2dc\uc801\uc778 \uc644\ud654\ub294 \uac00\ub2a5\ud558\uc9c0\ub9cc, \uadfc\ubcf8 \uc6d0\uc778\uc778 \ucf54\uc5b4\ub97c \ub2e4\uc2dc \uae68\uc6b0\uc9c0 \uc54a\ub294 \ud55c \ud1b5\uc99d\uc740 \ubc18\ubcf5\ub420 \uc218\ubc16\uc5d0 \uc5c6\ub2e4.<\/p>\n<h2 class=\"text-xl font-bold text-text-100 mt-1 -mb-0.5\">\ud544\ub77c\ud14c\uc2a4, \uc7a0\ub4e0 \ucf54\uc5b4\ub97c \uae68\uc6b0\ub294 \uacfc\ud559<\/h2>\n<p class=\"whitespace-normal break-words\">\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud55c \uc2a4\ud2b8\ub808\uce6d\uc774 \uc544\ub2c8\ub2e4. \uc815\ud655\ud55c \ud638\ud761\uacfc \ud1b5\uc81c\ub41c \uc6c0\uc9c1\uc784\uc744 \ud1b5\ud574 \ud3c9\uc18c \uc0ac\uc6a9\ud558\uc9c0 \uc54a\ub358 \uae4a\uc740 \uc18d\uadfc\uc721\uc744 \ud65c\uc131\ud654\ud558\uace0, \uc2e0\uccb4 \uc815\ub82c\uc744 \ubc14\ub85c\uc7a1\ub294 <strong>\uc7ac\ud65c \uc6b4\ub3d9\uc758 \uacfc\ud559<\/strong>\uc774\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\">1930\ub144\ub300 \ub3c5\uc77c \ucd9c\uc2e0 \uc6b4\ub3d9\uac00 \uc694\uc81c\ud504 \ud544\ub77c\ud14c\uc2a4\uac00 \ucc3d\uc2dc\ud55c \uc774 \uc6b4\ub3d9\ubc95\uc740 \ucc98\uc74c \ubd80\uc0c1\ub2f9\ud55c \ubc1c\ub808\ub9ac\ub098\ub4e4\uc758 \uc7ac\ud65c\uc744 \uc704\ud574 \uac1c\ubc1c\ub418\uc5c8\ub2e4. \uc774\ud6c4 100\ub144 \uac00\uae4c\uc6b4 \uc2dc\uac04 \ub3d9\uc548 \uc804 \uc138\uacc4 \uc7ac\ud65c\uc758\ud559\uacc4\uc640 \uc6b4\ub3d9\uacfc\ud559 \ubd84\uc57c\uc5d0\uc11c \uadf8 \ud6a8\uacfc\ub97c \uc778\uc815\ubc1b\uc544 \uc654\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\">\ud2b9\ud788 \ucc99\ucd94\ub97c \ubd80\ub4dc\ub7fd\uac8c \uc6c0\uc9c1\uc774\uba70 \uc8fc\ubcc0 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub3d9\uc791\ub4e4\uc740 \ub514\uc2a4\ud06c\uc640 \uc2e0\uacbd\uc5d0 \uac00\ud574\uc9c0\ub294 \uc555\ub825\uc744 \uc904\uc774\uace0, \ucc99\ucd94\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud600 \ud1b5\uc99d \uc644\ud654\uc5d0 \ud0c1\uc6d4\ud55c \ud6a8\uacfc\ub97c \ubcf4\uc778\ub2e4.<\/p>\n<h3 class=\"text-lg font-bold text-text-100 mt-1 -mb-1.5\">\ud544\ub77c\ud14c\uc2a4\uac00 \ub2f9\uc2e0\uc5d0\uac8c \uc120\ubb3c\ud558\ub294 5\uac00\uc9c0 \ubcc0\ud654<\/h3>\n<p class=\"whitespace-normal break-words\"><strong>1. \ud1b5\uc99d \uc644\ud654 \ubc0f \uc790\uc138 \uad50\uc815<\/strong><br \/>\n\uc57d\ud574\uc9c4 \ucf54\uc5b4\ub97c \ub2e4\uc2dc \uae68\uc6cc \uc2e0\uccb4 \uade0\ud615\uc744 \ud68c\ubcf5\ud558\uace0, \ub9cc\uc131\uc801\uc778 \ud5c8\ub9ac\u00b7\uc5b4\uae68\u00b7\ubaa9 \ud1b5\uc99d\uc744 \uadfc\ubcf8\uc801\uc73c\ub85c \uac1c\uc120\ud55c\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\"><strong>2. \uc720\uc5f0\uc131\uacfc \uadfc\ub825\uc758 \ub3d9\uc2dc \ud5a5\uc0c1<\/strong><br \/>\n\ubab8\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud788\uba74\uc11c\ub3c4 \ud0c4\ud0c4\ud55c \uc18d\uadfc\uc721\uc744 \uae38\ub7ec, \ubd80\uc0c1 \uc704\ud5d8\uc744 \ub0ae\ucd94\uace0 \uc77c\uc0c1 \ud65c\ub3d9 \ub2a5\ub825\uc744 \ub192\uc778\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\"><strong>3. \uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c \ubc0f \uc815\uc2e0 \uc548\uc815<\/strong><br \/>\n\ub3d9\uc791 \ud558\ub098\ud558\ub098\uc5d0 \uc9d1\uc911\ud558\uace0 \uae4a\uc740 \ud638\ud761\uc744 \ubc18\ubcf5\ud558\ub294 \uacfc\uc815\uc5d0\uc11c \uc790\uc5f0\uc2a4\ub7fd\uac8c \ub9c8\uc74c\uc774 \ucc28\ubd84\ud574\uc9c0\uace0 \uc2a4\ud2b8\ub808\uc2a4\uac00 \ud574\uc18c\ub41c\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\"><strong>4. \ud608\uc561\uc21c\ud658 \uac1c\uc120<\/strong><br \/>\n\uadfc\uc721\uc758 \uc218\ucd95\uacfc \uc774\uc644\uc744 \ud1b5\ud574 \uc804\uc2e0 \ud608\uc561\uc21c\ud658\uc744 \ucd09\uc9c4\ud558\uace0, \ubd80\uc885\uc744 \uc644\ud654\ud558\uba70 \uc2e0\uc9c4\ub300\uc0ac\ub97c \ud65c\uc131\ud654\ud55c\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\"><strong>5. \uadfc\uc9c0\uad6c\ub825 \ud5a5\uc0c1<\/strong><br \/>\n\ubc18\ubcf5\ub418\ub294 \uc800\uac15\ub3c4 \ub3d9\uc791\uc744 \ud1b5\ud574 \uadfc\uc721\uc774 \uc624\ub798 \ubc84\ud2f8 \uc218 \uc788\ub294 \uc9c0\uad6c\ub825\uc744 \ud0a4\uc6cc, \uc77c\uc0c1\uc5d0\uc11c \uc27d\uac8c \ud53c\ub85c\ud558\uc9c0 \uc54a\ub294 \ubab8\uc744 \ub9cc\ub4e0\ub2e4.<\/p>\n<h2 class=\"text-xl font-bold text-text-100 mt-1 -mb-0.5\">[\uc13c\ud130 \uc18c\uc2dd] \uc601\uc2a4\ud544\ub77c\ud14c\uc2a4, &#8216;\ucf54\uc5b4 \ub9ac\ube4c\ub529 \ud504\ub85c\uadf8\ub7a8&#8217; 3\uc6d4 \uc815\uc2dd \uc624\ud508<\/h2>\n<p class=\"whitespace-normal break-words\">\uc601\uc2a4\ud544\ub77c\ud14c\uc2a4 \ud3c9\uc0dd\uad50\uc721\uc6d0\uc740 \uc99d\uac00\ud558\ub294 \ud1b5\uc99d \ud638\uc18c \ud68c\uc6d0\ub4e4\uc744 \uc704\ud574 \uc624\ub294 3\uc6d4 **&#8217;\ucf54\uc5b4 \ub9ac\ube4c\ub529(Core Rebuilding) \ud504\ub85c\uadf8\ub7a8&#8217;**\uc744 \uc0c8\ub86d\uac8c \uc120\ubcf4\uc778\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\">\uc774 \ud504\ub85c\uadf8\ub7a8\uc740 \ub2e8\uc21c\ud788 \uc6b4\ub3d9 \ub3d9\uc791\uc744 \ub530\ub77c \ud558\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, <strong>\uac1c\uc778\ubcc4 \uccb4\ud615 \ubd84\uc11d<\/strong>\uc744 \ud1b5\ud574 \uc57d\ud654\ub41c \uadfc\uc721\uacfc \uacfc\uae34\uc7a5 \ubd80\uc704\ub97c \uc815\ud655\ud788 \ud30c\uc545\ud55c \ud6c4, 1:1 \ub9de\ucda4\ud615 \uc2dc\ud000\uc2a4\ub97c \uc81c\uacf5\ud558\ub294 \uac83\uc774 \ud2b9\uc9d5\uc774\ub2e4. \ud2b9\ud788 \uc7a5\uc2dc\uac04 \uc88c\uc2dd \uc0dd\ud65c\ub85c \uc778\ud55c \ucc99\ucd94 \ubb38\uc81c\ub97c \uc9d1\uc911\uc801\uc73c\ub85c \ucf00\uc5b4\ud558\uba70, \ub2e8\uae30\uac04\uc5d0 \ud6a8\uacfc\ub97c \uccb4\uac10\ud560 \uc218 \uc788\ub3c4\ub85d \uc124\uacc4\ub418\uc5c8\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\">\ud504\ub85c\uadf8\ub7a8\uc744 \ucd1d\uad04\ud558\ub294 <strong>\uc774\uc11c\uc5f0 \uc218\uc11d \uac15\uc0ac<\/strong>\ub294 &#8220;\ub9ce\uc740 \ubd84\ub4e4\uc774 \ud1b5\uc99d\uc744 \ub098\uc774 \ud0d3\uc73c\ub85c \ub3cc\ub9ac\uac70\ub098 \ub2f9\uc5f0\ud558\uac8c \uc5ec\uae30\uba70 \ubc29\uce58\ud558\ub2e4\uac00 \uc99d\uc0c1\uc744 \ud0a4\uc6b0\ub294 \uacbd\uc6b0\uac00 \ub9ce\ub2e4&#8221;\uba70, &#8220;\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud55c \uc6b4\ub3d9\uc744 \ub118\uc5b4 \ub0b4 \ubab8\uc758 \uc0ac\uc6a9 \uc124\uba85\uc11c\ub97c \uc775\ud788\ub294 \uacfc\uc815\uc774\ub2e4. \ucf54\uc5b4 \ub9ac\ube4c\ub529 \ud504\ub85c\uadf8\ub7a8\uc744 \ud1b5\ud574 \ub9ce\uc740 \ubd84\ub4e4\uc774 \ud1b5\uc99d \uc5c6\ub294 \uac74\uac15\ud55c \uc77c\uc0c1\uc744 \ub418\ucc3e\uae38 \ubc14\ub780\ub2e4&#8221;\uace0 \uc804\ud588\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\">\ud504\ub85c\uadf8\ub7a8\uc740 \uc8fc 2~3\ud68c, 8\uc8fc \uacfc\uc815\uc73c\ub85c \uc9c4\ud589\ub418\uba70, \ud604\uc7ac \uc0ac\uc804 \uccb4\ud5d8 \uc2e0\uccad\uc744 \ubc1b\uace0 \uc788\ub2e4.<\/p>\n<h2 class=\"text-xl font-bold text-text-100 mt-1 -mb-0.5\">\uac74\uac15\uc740 \uac74\uac15\ud560 \ub54c \uc9c0\ucf1c\uc57c \ud55c\ub2e4<\/h2>\n<p class=\"whitespace-normal break-words\">\ucd5c\uadfc \uc11c\uc6b8\uc544\uc0b0\ubcd1\uc6d0 \uc5f0\uad6c\ud300\uc758 \ubc1c\ud45c\uc5d0 \ub530\ub974\uba74, \uadfc\uc721\ub7c9\uc774 \ub9ce\uace0 \ub0b4\uc7a5\uc9c0\ubc29\uc774 \uc801\uc744\uc218\ub85d \ud3d0\ud65c\ub7c9\uc774 \ub192\uace0 \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5\uc774 \uc6b0\uc218\ud55c \uac83\uc73c\ub85c \ub098\ud0c0\ub0ac\ub2e4. &#8216;\uadfc\uc721 \uc801\uae08&#8217;\uc774\ub77c\ub294 \ub9d0\uc774 \uc720\ud589\ud558\ub294 \uc774\uc720\ub2e4. \uc80a\uc744 \ub54c\ubd80\ud130 \uafb8\uc900\ud788 \uadfc\ub825\uc744 \uc313\uc544\ub450\ub294 \uac83\uc774 \ub178\ub144\uae30 \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \uac00\uc7a5 \ud655\uc2e4\ud55c \ud22c\uc790\ub77c\ub294 \ub73b\uc774\ub2e4.<\/p>\n<p class=\"whitespace-normal break-words\">\uc9c0\uae08 \uc774 \uc21c\uac04\uc5d0\ub3c4 \ucef4\ud4e8\ud130 \uc55e\uc5d0\uc11c \ub4f1\uc744 \uad6c\ubd80\uc815\ud558\uac8c \uad6c\ubd80\ub9ac\uace0 \uc788\ub2e4\uba74, \ub354 \uc774\uc0c1 \ub9dd\uc124\uc774\uc9c0 \ub9d0\uace0 \ub2f9\uc2e0\uc758 \ubab8\uc5d0 \uadc0\ub97c \uae30\uc6b8\uc5ec\ubcf4\uc790. \ud544\ub77c\ud14c\uc2a4\ub97c \ud1b5\ud574 \ubab8\uc758 \uc911\uc2ec\uc744 \ubc14\ub85c \uc138\uc6b0\ub294 \uac83\uc740 100\uc138 \uc2dc\ub300\ub97c \uc0b4\uc544\uac00\ub294 \uc6b0\ub9ac \ubaa8\ub450\uc5d0\uac8c <strong>\ucd5c\uace0\uc758 \uac74\uac15 \ud22c\uc790<\/strong>\uac00 \ub420 \uac83\uc774\ub2e4.<\/p>\n<p>\ub2f4\ub2f9\ubd80\uc11c [\uc601\uc2a4\ud544\ub77c\ud14c\uc2a4 \ud3c9\uc0dd\uad50\uc721\uc6d0=\uac74\uac15\ub274\uc2a4\ud300]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub9cc\uc131 \ud1b5\uc99d \ud638\uc18c\ud558\ub294 \uc9c1\uc7a5\uc778\u00b7\uc911\uc7a5\ub144\uce35, 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