{"id":1880,"date":"2024-05-21T09:55:37","date_gmt":"2024-05-21T00:55:37","guid":{"rendered":"https:\/\/lkktimes.co.kr\/?p=1880"},"modified":"2024-05-28T10:45:52","modified_gmt":"2024-05-28T01:45:52","slug":"%eb%8b%a4%eb%a6%ac-%ed%86%b5%ec%a6%9d-%ec%99%84%ed%99%94-%ec%8a%a4%ed%8a%b8%eb%a0%88%ec%b9%ad-%ed%8a%bc%ed%8a%bc%ed%95%9c-%eb%8b%a4%eb%a6%ac%eb%a5%bc-%ec%9c%84%ed%95%9c-%ec%8a%a4%ed%8a%b8%eb%a0%88","status":"publish","type":"post","link":"https:\/\/lkktimes.co.kr\/?p=1880","title":{"rendered":"\ub2e4\ub9ac \ud1b5\uc99d \uc644\ud654 \uc2a4\ud2b8\ub808\uce6d: \ud2bc\ud2bc\ud55c \ub2e4\ub9ac\ub97c \uc704\ud55c \uc2a4\ud2b8\ub808\uce6d\ubc95"},"content":{"rendered":"<p>\ub2e4\ub9ac \ud1b5\uc99d\uc740 \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\uac70\ub098 \uc11c \uc788\ub294 \uc0dd\ud65c \uc2b5\uad00\uc73c\ub85c \uc778\ud574 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\ub9ac \ud1b5\uc99d\uc740 \uac78\uc74c\uac78\uc774\uc640 \uc774\ub3d9\uc5d0 \ubd88\ud3b8\uc744 \uc8fc\uba70, \uc7a5\uae30\uc801\uc73c\ub85c\ub294 \ub354 \uc2ec\uac01\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d\uc744 \ud1b5\ud574 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud558\uace0 \uc608\ubc29\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h4><\/h4>\n<p><strong>1. \ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce6d (Hamstring Stretch)<\/strong><\/p>\n<p>\ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce6d\uc740 \ub2e4\ub9ac \ub4a4\ucabd \uadfc\uc721\uc744 \ub298\ub824\uc8fc\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubc14\ub2e5\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ubed7\uace0, \ubc18\ub300\ucabd \ub2e4\ub9ac\ub97c \uad6c\ubd80\ub824 \ubc1c\uc744 \ud5c8\ubc85\uc9c0 \uc548\ucabd\uc5d0 \ub311\ub2c8\ub2e4. \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc5ec \ubc1c\ub05d\uc744 \ud5a5\ud574 \uc190\uc744 \ubed7\uc2b5\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 20-30\ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ubc18\ub300\ucabd \ub2e4\ub9ac\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ub2e4\ub9ac \ub4a4\ucabd \uadfc\uc721\uc744 \ub298\ub824\uc8fc\uc5b4 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>2. \uc885\uc544\ub9ac \uc2a4\ud2b8\ub808\uce6d (Calf Stretch)<\/strong><\/p>\n<p>\uc885\uc544\ub9ac \uc2a4\ud2b8\ub808\uce6d\uc740 \ub2e4\ub9ac \uc544\ub798\ucabd \uadfc\uc721\uc744 \ub298\ub824\uc8fc\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubcbd\uc744 \ub9c8\uc8fc\ubcf4\uace0 \uc11c\uc11c \ud55c\ucabd \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ubed7\uace0, \uc55e\ucabd \ub2e4\ub9ac\ub97c \uad6c\ubd80\ub9bd\ub2c8\ub2e4. \ub4b7\ubc1c\uc758 \ub4a4\uafc8\uce58\ub97c \ubc14\ub2e5\uc5d0 \ubd99\uc778\uc0c1\ud0dc\uc5d0\uc11c \ubab8\uc744 \uc55e\uc73c\ub85c \uc219\uc785\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 20-30\ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ubc18\ub300\ucabd \ub2e4\ub9ac\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.\n<ul>\n<li><strong>\ud6a8\uacfc<\/strong>: \ub2e4\ub9ac \uc544\ub798\ucabd \uadfc\uc721\uc744 \ub298\ub824\uc8fc\uc5b4 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><\/li>\n<li><strong>3. \ub300\ud1f4\uc0ac\ub450\uadfc \uc2a4\ud2b8\ub808\uce6d (Quadriceps Stretch)<\/strong>\ub300\ud1f4\uc0ac\ub450\uadfc \uc2a4\ud2b8\ub808\uce6d\uc740 \ub2e4\ub9ac \uc55e\ucabd \uadfc\uc721\uc744 \ub298\ub824\uc8fc\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc11c\uc788\ub294 \uc0c1\ud0dc\uc5d0\uc11c \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc190\uc73c\ub85c \uc7a1\uace0 \ubc1c\ubaa9\uc744 \ud5a5\ud574 \ubb34\ub98e\uc744 \uad7d\ud799\ub2c8\ub2e4. \ub2e4\ub9ac\uac00 \ud3b8\uc548\ud558\uac8c \ub298\uc5b4\uc9c0\ub3c4\ub85d \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ubab8\uc744 \ub4a4\ub85c \uae30\uc6b8\uc785\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 20-30\ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ubc18\ub300\ucabd \ub2e4\ub9ac\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ub2e4\ub9ac \uc55e\ucabd \uadfc\uc721\uc744 \ub298\ub824\uc8fc\uc5b4 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>&nbsp;<\/li>\n<\/ul>\n<p>&nbsp;<\/li>\n<li><strong>4. \ub0b4\uc804\uadfc \uc2a4\ud2b8\ub808\uce6d (Inner Thigh Stretch)<\/strong>\ub0b4\uc804\uadfc \uc2a4\ud2b8\ub808\uce6d\uc740 \ub2e4\ub9ac \uc548\ucabd \uadfc\uc721\uc744 \ub298\ub824\uc8fc\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubc14\ub2e5\uc5d0 \uc549\uc544 \uc591 \ub2e4\ub9ac\ub97c \ubc8c\ub9ac\uace0 \ubb34\ub98e\uc744 \uad7d\ud799\ub2c8\ub2e4. \uc591\uc190\uc73c\ub85c \ubc1c\ubc14\ub2e5\uc744 \uc7a1\uace0 \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc785\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c 20-30\ucd08\uac04 \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ubab8\uc744 \ub4a4\ub85c \uae30\uc6b8\uc785\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc744 \uc88c\uc6b0\ub85c \ubc88\uac08\uc544\uac00\uba70 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ub2e4\ub9ac \uc548\ucabd \uadfc\uc721\uc744 \ub298\ub824\uc8fc\uc5b4 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><\/h4>\n<p>\ub2e4\ub9ac \ud1b5\uc99d\uc740 \ud604\ub300\uc778\uc758 \uc0dd\ud65c\uc5d0\uc11c \ud754\ud788 \ubc1c\uc0dd\ud558\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \ud1b5\ud574 \uc774\ub7ec\ud55c \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce6d, \uc885\uc544\ub9ac \uc2a4\ud2b8\ub808\uce6d, \ub300\ud1f4\uc0ac\ub450\uadfc \uc2a4\ud2b8\ub808\uce6d, \ub0b4\uc804\uadfc \uc2a4\ud2b8\ub808\uce6d \ub4f1 \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\uc5ec \ub2e4\ub9ac \ud1b5\uc99d \uc5c6\ub294 \uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc720\uc9c0\ud558\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d\uc740 \ub2e4\ub9ac \uadfc\uc721\uc744 \ub298\ub824\uc8fc\uc5b4 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\uace0 \uc644\ud654\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud574 \uc2a4\ud2b8\ub808\uce6d\uc744 \uc0dd\ud65c\ud654\ud558\uc2dc\uae38 \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\ub2e4\ub9ac \ud1b5\uc99d\uc740 \uc7a5\uc2dc\uac04 \uc549\uc544 \uc788\uac70\ub098 \uc11c \uc788\ub294 \uc0dd\ud65c \uc2b5\uad00\uc73c\ub85c \uc778\ud574 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\ub9ac \ud1b5\uc99d\uc740 \uac78\uc74c\uac78\uc774\uc640 \uc774\ub3d9\uc5d0 \ubd88\ud3b8\uc744 \uc8fc\uba70, \uc7a5\uae30\uc801\uc73c\ub85c\ub294 \ub354 \uc2ec\uac01\ud55c \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d\uc744 \ud1b5\ud574 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uc644\ud654\ud558\uace0 \uc608\ubc29\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ub2e4\ub9ac \ud1b5\uc99d\uc744 \uc644\ud654\ud558\ub294 \ub2e4\uc591\ud55c \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. 1. \ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce6d (Hamstring Stretch) \ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce6d\uc740 \ub2e4\ub9ac \ub4a4\ucabd \uadfc\uc721\uc744 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1881,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,46],"tags":[],"class_list":["post-1880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-46"],"_links":{"self":[{"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1880","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1880"}],"version-history":[{"count":1,"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1880\/revisions"}],"predecessor-version":[{"id":1888,"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1880\/revisions\/1888"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1881"}],"wp:attachment":[{"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lkktimes.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}