{"id":375,"date":"2026-05-30T05:06:46","date_gmt":"2026-05-30T05:06:46","guid":{"rendered":"https:\/\/wellnessbuilder2026.com\/?p=375"},"modified":"2026-05-30T05:07:41","modified_gmt":"2026-05-30T05:07:41","slug":"%ec%97%89%eb%8d%a9%ec%9d%b4-%ea%b8%b0%ec%96%b5%ec%83%81%ec%8b%a4%ec%a6%9d-%ed%83%80%ed%8c%8c%ed%95%98%eb%8a%94-3%eb%8b%a8%ea%b3%84-%eb%a6%ac%ec%85%8b-%eb%a3%a8%ed%8b%b4","status":"publish","type":"post","link":"https:\/\/wellnessbuilder2026.com\/?p=375","title":{"rendered":"\ub2f9\uc2e0\uc758 \uc5c9\ub369\uc774\ub294 \uc548\ub155\ud558\uc2ed\ub2c8\uae4c? \uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d(Gluteal Amnesia) \ud0c0\ud30c\ud558\ub294 3\ub2e8\uacc4 \ub9ac\uc14b \ub8e8\ud2f4"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\ubaa9\ucc28 \ud1a0\uae00\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EC%8A%A4%EC%BF%BC%ED%8A%B8_%ED%95%A0_%EB%95%8C_%EC%97%89%EB%8D%A9%EC%9D%B4%EA%B0%80_%EC%82%AC%EB%9D%BC%EC%A7%80%EB%8A%94_%EC%9D%B4%EC%9C%A0_%E2%80%98%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9D%EC%9D%98_%EA%B3%BC%ED%95%99%EC%A0%81_%EB%A9%94%EC%BB%A4%EB%8B%88%EC%A6%98%EA%B3%BC_%ED%98%84%EC%9E%A5_%EB%B3%B4%EC%99%84_%EC%A0%84%EB%9E%B5\" >\uc2a4\ucffc\ud2b8 \ud560 \ub54c \uc5c9\ub369\uc774\uac00 \uc0ac\ub77c\uc9c0\ub294 \uc774\uc720, \u2018\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d\u2019\uc758 \uacfc\ud559\uc801 \uba54\ucee4\ub2c8\uc998\uacfc \ud604\uc7a5 \ubcf4\uc644 \uc804\ub7b5<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EC%9D%98%EC%9E%90_%EC%9C%84%EC%97%90%EC%84%9C_%EC%A3%BD%EC%96%B4%EA%B0%80%EB%8A%94_%ED%98%84%EB%8C%80%EC%9D%B8%EC%9D%98_%EC%97%89%EB%8D%A9%EC%9D%B4%E2%98%A0%EF%B8%8F_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9D\" >\uc758\uc790 \uc704\uc5d0\uc11c \uc8fd\uc5b4\uac00\ub294 \ud604\ub300\uc778\uc758 \uc5c9\ub369\uc774\u2620\ufe0f \uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9DGluteal_Amnesia%EC%9D%98_%EC%A0%95%EC%B2%B4%EC%99%80_%EA%B3%BC%ED%95%99%EC%A0%81_%EB%A9%94%EC%BB%A4%EB%8B%88%EC%A6%98\" >\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d(Gluteal Amnesia)\uc758 \uc815\uccb4\uc640 \uacfc\ud559\uc801 \uba54\ucee4\ub2c8\uc998<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EC%99%9C_%EB%82%B4_%EC%97%89%EB%8D%A9%EC%9D%B4%EB%8A%94_%EC%9E%A0%EB%93%A4%EC%97%88%EB%8A%94%EA%B0%80_%EC%83%81%EB%B0%98_%EC%96%B5%EC%A0%9C%EC%99%80_%ED%98%91%EB%A0%A5%EA%B7%BC_%EC%9A%B0%EC%84%B8%EC%9D%98_%EA%B3%BC%ED%95%99%EC%A0%81_%EB%A9%94%EC%BB%A4%EB%8B%88%EC%A6%98\" >\uc65c \ub0b4 \uc5c9\ub369\uc774\ub294 \uc7a0\ub4e4\uc5c8\ub294\uac00? \uc0c1\ubc18 \uc5b5\uc81c\uc640 \ud611\ub825\uadfc \uc6b0\uc138\uc758 \uacfc\ud559\uc801 \uba54\ucee4\ub2c8\uc998<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EC%8B%A4%EC%A0%9C_%EC%97%B0%EA%B5%AC_%EB%8D%B0%EC%9D%B4%ED%84%B0%EA%B0%80_%EC%A6%9D%EB%AA%85%ED%95%98%EB%8A%94_%EC%8A%A4%EC%BF%BC%ED%8A%B8_%EC%8B%9C_%EA%B7%BC%ED%99%9C%EC%84%B1_%ED%8C%A8%ED%84%B4%EC%9D%98_%EB%B3%80%ED%99%94\" >\uc2e4\uc81c \uc5f0\uad6c \ub370\uc774\ud130\uac00 \uc99d\uba85\ud558\ub294 \uc2a4\ucffc\ud2b8 \uc2dc \uadfc\ud65c\uc131 \ud328\ud134\uc758 \ubcc0\ud654<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EB%8C%80%EB%91%94%EA%B7%BC%EC%9D%84_%EC%93%B0%EC%A7%80_%EB%AA%BB%ED%95%A0_%EB%95%8C_%EB%B0%9C%EC%83%9D%ED%95%98%EB%8A%94_%EC%A0%95%ED%98%95%EC%99%B8%EA%B3%BC%EC%A0%81_%EC%9C%84%ED%97%98%EC%84%B1%EA%B3%BC_%EB%B6%80%EC%83%81_%EB%A9%94%EC%BB%A4%EB%8B%88%EC%A6%98\" >\ub300\ub454\uadfc\uc744 \uc4f0\uc9c0 \ubabb\ud560 \ub54c \ubc1c\uc0dd\ud558\ub294 \uc815\ud615\uc678\uacfc\uc801 \uc704\ud5d8\uc131\uacfc \ubd80\uc0c1 \uba54\ucee4\ub2c8\uc998<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EB%82%B4_%EC%97%89%EB%8D%A9%EC%9D%B4%EB%8A%94_%EC%95%88%EC%A0%84%ED%95%9C%EA%B0%80_%EC%9E%90%EA%B0%80_%EC%A7%84%EB%8B%A8_%EB%B0%8F_%ED%98%84%EC%9E%A5_%ED%85%8C%EC%8A%A4%ED%8A%B8\" >\ub0b4 \uc5c9\ub369\uc774\ub294 \uc548\uc804\ud55c\uac00? \uc790\uac00 \uc9c4\ub2e8 \ubc0f \ud604\uc7a5 \ud14c\uc2a4\ud2b8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%F0%9F%A7%A0_%EB%8F%85%EC%84%9C%ED%95%98%EB%8A%94_%EA%B1%B4%EA%B0%95%EB%B9%8C%EB%8D%94%EC%9D%98_%EC%9D%B8%EC%82%AC%EC%9D%B4%ED%8A%B8_%EB%B0%8F_%EB%B3%B4%EC%99%84_%EC%A0%84%EB%9E%B5\" >\ud83e\udde0 \ub3c5\uc11c\ud558\ub294 \uac74\uac15\ube4c\ub354\uc758 \uc778\uc0ac\uc774\ud2b8 \ubc0f \ubcf4\uc644 \uc804\ub7b5<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EC%9E%A0%EB%93%A0_%EB%91%94%EA%B7%BC_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9D_%EC%9D%84_%EA%B9%A8%EC%9A%B0%EB%8A%94_3%EB%8B%A8%EA%B3%84_%EB%A6%AC%EC%85%8B_%ED%94%84%EB%A1%9C%EA%B7%B8%EB%9E%98%EB%B0%8D\" >\uc7a0\ub4e0 \ub454\uadfc (\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d) \uc744 \uae68\uc6b0\ub294 3\ub2e8\uacc4 \ub9ac\uc14b \ud504\ub85c\uadf8\ub798\ubc0d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EB%AC%B4%EC%9E%91%EC%A0%95_%EC%95%89%EC%A7%80_%EB%A7%90%EA%B3%A0_%EA%B3%A0%EA%B4%80%EC%A0%88%EC%9D%84_%E2%80%98%EC%97%B4%EA%B3%A0_%EC%95%89%EC%9C%BC%EC%84%B8%EC%9A%94\" >\ubb34\uc791\uc815 \uc549\uc9c0 \ub9d0\uace0, \uace0\uad00\uc808\uc744 &#8216;\uc5f4\uace0&#8217; \uc549\uc73c\uc138\uc694<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/wellnessbuilder2026.com\/?p=375\/#%EC%B0%B8%EA%B3%A0%EB%AC%B8%ED%97%8C\" >\ucc38\uace0\ubb38\ud5cc<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%8A%A4%EC%BF%BC%ED%8A%B8_%ED%95%A0_%EB%95%8C_%EC%97%89%EB%8D%A9%EC%9D%B4%EA%B0%80_%EC%82%AC%EB%9D%BC%EC%A7%80%EB%8A%94_%EC%9D%B4%EC%9C%A0_%E2%80%98%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9D%EC%9D%98_%EA%B3%BC%ED%95%99%EC%A0%81_%EB%A9%94%EC%BB%A4%EB%8B%88%EC%A6%98%EA%B3%BC_%ED%98%84%EC%9E%A5_%EB%B3%B4%EC%99%84_%EC%A0%84%EB%9E%B5\"><\/span>\uc2a4\ucffc\ud2b8 \ud560 \ub54c \uc5c9\ub369\uc774\uac00 \uc0ac\ub77c\uc9c0\ub294 \uc774\uc720, \u2018\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d\u2019\uc758 \uacfc\ud559\uc801 \uba54\ucee4\ub2c8\uc998\uacfc \ud604\uc7a5 \ubcf4\uc644 \uc804\ub7b5<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">\uc9c0\ub09c \uce7c\ub7fc\uc744 \ud1b5\ud574 \uc6b0\ub9ac\ub294 \ub300\ub454\uadfc(Gluteus Maximus) \ube44\ub300\ub97c \ucd5c\uc801\ud654\ud558\uae30 \uc704\ud55c \uac00\uc7a5 \uc644\ubcbd\ud55c \uc5ed\ud559\uc801 \uc870\ud569\uc744 \uc0b4\ud3b4\ubcf4\uc558\uc2b5\ub2c8\ub2e4. \ubc14\ub85c \uadfc\uc721\uc774 \uac00\uc7a5 \uae38\uac8c \ub298\uc5b4\ub0ac\uc744 \ub54c(\uc815\uc810 \uc2e0\uc7a5 \uc0c1\ud0dc) \uac15\ub825\ud55c \uae30\uacc4\uc801 \uc7a5\ub825\uc744 \ubc1c\uc0dd\uc2dc\ud0a4\ub294 \uc218\uc9c1 \ubd80\ud558 \uc6b4\ub3d9\uc778&nbsp;<strong>&#8216;\ubc31 \uc2a4\ucffc\ud2b8(Back Squat)&#8217;<\/strong>\uc640, \uadfc\uc721\uc774 \ucd5c\ub300\ub85c \uc950\uc5b4\uc9dc\uc84c\uc744 \ub54c(\ucd5c\ub300 \uc218\ucd95 \uc0c1\ud0dc) \uac00\uc7a5 \uac15\ud55c \uc790\uadf9\uc744 \ubc1b\ub294 \uc218\ud3c9 \ubd80\ud558 \uc6b4\ub3d9\uc778&nbsp;<strong>&#8216;\ubc14\ubca8 \ud799\uc2a4\ub7ec\uc2a4\ud2b8(Barbell Hip Thrust)&#8217;<\/strong>&nbsp;\uc758 \uacb0\ud569\uc774\uc5c8\uc2b5\ub2c8\ub2e4. \uc774 \ub450 \uac00\uc9c0 \uc11c\ub85c \ub2e4\ub978 \ud574\ubd80\ud559\uc801 \uc790\uadf9\uc774 \uc735\ud569\ub420 \ub54c, \uc6b0\ub9ac\uc758 \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \ube48\ud2c8\uc5c6\uc774 \uc644\ubcbd\ud558\uac8c \ubc1c\ub2ec\ud560 \uc218 \uc788\ub2e4\ub294 \uac83\uc774 \ud575\uc2ec\uc774\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-wellness-builder wp-block-embed-wellness-builder\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"dErvtcuWdb\"><a href=\"https:\/\/wellnessbuilder2026.com\/?p=351\">2025 \ucd5c\uc2e0 \uc5f0\uad6c\ub85c \ubcf4\ub294 \ud6a8\uc728\uc801\uc778 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \uce58\ud2b8\ud0a4 2\uac00\uc9c0<\/a><\/blockquote><iframe class=\"wp-embedded-content lazyload\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"\u201c2025 \ucd5c\uc2e0 \uc5f0\uad6c\ub85c \ubcf4\ub294 \ud6a8\uc728\uc801\uc778 \uc5c9\ub369\uc774 \uadfc\uc721 \ud0a4\uc6b0\uae30 \uce58\ud2b8\ud0a4 2\uac00\uc9c0\u201d \u2014 Wellness builder\" data-src=\"https:\/\/wellnessbuilder2026.com\/?p=351&amp;embed=true#?secret=I3AVTPNA0h#?secret=dErvtcuWdb\" data-secret=\"dErvtcuWdb\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\uadf8\ub7ec\ub098 \uc774 \uc644\ubcbd\ud574 \ubcf4\uc774\ub294 \uc774\ub860\uc744 \ud604\uc2e4\uc5d0 \uc801\uc6a9\ud558\ub824\ub294 \uc21c\uac04, \uc6b0\ub9ac\ub294 \uac70\ub300\ud55c \uc7a5\ubcbd\uc5d0 \uac00\ub85c\ub9c9\ud788\uac8c \ub429\ub2c8\ub2e4. \uc544\ubb34\ub9ac \uc815\uad50\ud558\uac8c \uc124\uacc4\ub41c \ub8e8\ud2f4\uc774\ub77c\ub3c4 \uc774\ub97c \uc218\ud589\ud558\ub294 &#8216;\uc778\uccb4&#8217;\ub77c\ub294 \ud558\ub4dc\uc6e8\uc5b4 (\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d) \uac00 \uace0\uc7a5 \ub098 \uc788\ub2e4\uba74 \uc544\ubb34\ub7f0 \uc18c\uc6a9\uc774 \uc5c6\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \uc218\ub9ce\uc740 \ud604\ub300\uc778\uc774 \ud5ec\uc2a4\uc7a5\uc5d0\uc11c \ubb34\uac70\uc6b4 \ubc14\ubca8\uc744 \uc9ca\uc5b4\uc9c0\uace0 \ubc31 \uc2a4\ucffc\ud2b8\ub97c \uc218\ud589\ud558\uc9c0\ub9cc, \uc815\uc791 \ub2e4\uc74c \ub0a0 \uc5c9\ub369\uc774\uc5d0\ub294 \uc544\ubb34\ub7f0 \uac10\uac01\uc774 \uc5c6\uace0 \uc55e\ud5c8\ubc85\uc9c0(\ub300\ud1f4\uc0ac\ub450\uadfc)\ub098 \ub4b7\ud5c8\ubc85\uc9c0(\ud584\uc2a4\ud2b8\ub9c1)\ub9cc \ud130\uc9c8 \ub4ef\ud55c \ud1b5\uc99d\uc744 \ud638\uc18c\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%9D%98%EC%9E%90_%EC%9C%84%EC%97%90%EC%84%9C_%EC%A3%BD%EC%96%B4%EA%B0%80%EB%8A%94_%ED%98%84%EB%8C%80%EC%9D%B8%EC%9D%98_%EC%97%89%EB%8D%A9%EC%9D%B4%E2%98%A0%EF%B8%8F_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9D\"><\/span>\uc758\uc790 \uc704\uc5d0\uc11c \uc8fd\uc5b4\uac00\ub294 \ud604\ub300\uc778\uc758 \uc5c9\ub369\uc774\u2620\ufe0f<br>\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><mark>&#8220;\ub2f9\uc2e0\uc774 \uc9c0\uae08 \uc774 \uae00\uc744 \uc758\uc790\uc5d0 \uc549\uc544\uc11c \uc77d\uace0 \uc788\ub2e4\uba74, \ub2f9\uc2e0\uc758 \uc5c9\ub369\uc774\ub294 \uc2e4\uc2dc\uac04\uc73c\ub85c &#8216;\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d&#8217;\uc5d0 \uac78\ub9ac\ub294 \uc911\uc785\ub2c8\ub2e4.&#8221;<\/mark><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \uce58\uba85\uc801\uc778 \ud55c\uacc4\uc758 \uc911\uc2ec\uc5d0\ub294 \uc624\ub79c \uc88c\uc2dd \uc0dd\ud65c\ub85c \uc778\ud574 \ud604\ub300\uc778\uc758 \uace0\uad00\uc808\uc774 \uad73\uc5b4\ubc84\ub9ac\uba74\uc11c \ubc1c\uc0dd\ud558\ub294 \uc2e0\uacbd\ud559\uc801 \uc624\ub958, \uc774\ub978\ubc14\u00a0<strong>\u2018\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d(Gluteal Amnesia)\u2019<\/strong>\u00a0\uc774 \uc790\ub9ac \uc7a1\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc624\ub298 \uce7c\ub7fc\uc5d0\uc11c\ub294 \uc774 \ud604\uc0c1\uc774 \uc2ec\ub9ac\uc801\uc778 \ub290\ub08c\uc758 \ubb38\uc81c\uac00 \uc544\ub2c8\ub77c, \uc2e4\uc81c \uc6b0\ub9ac\uc758 \uadfc\uc721 \ud65c\uc131 \ud328\ud134\uc744 \uc644\uc804\ud788 \ub4a4\ubc14\uafb8\ub294 \uad6c\uccb4\uc801\uc778 \uacfc\ud559\uc801 \uc0ac\uc2e4\uc784\uc744 \ucd5c\uc2e0 EMG(\ud45c\uba74\uadfc\uc804\ub3c4) \uc5f0\uad6c \ub370\uc774\ud130\ub97c \ud1b5\ud574 \uc99d\uba85\ud558\uace0, \uc774\ub97c \ud604\uc7a5\uc5d0\uc11c \uc644\ubcbd\ud558\uac8c \ud0c0\ud30c\ud560 \uc218 \uc788\ub294 \ub2e8\uacc4\ubcc4 \ubcf4\uc644 \uc804\ub7b5\uae4c\uc9c0 \uae4a\uc774 \uc788\uac8c \ub2e4\ub8e8\uc5b4 \ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9DGluteal_Amnesia%EC%9D%98_%EC%A0%95%EC%B2%B4%EC%99%80_%EA%B3%BC%ED%95%99%EC%A0%81_%EB%A9%94%EC%BB%A4%EB%8B%88%EC%A6%98\"><\/span>\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d(Gluteal Amnesia)\uc758 \uc815\uccb4\uc640 \uacfc\ud559\uc801 \uba54\ucee4\ub2c8\uc998<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%99%9C_%EB%82%B4_%EC%97%89%EB%8D%A9%EC%9D%B4%EB%8A%94_%EC%9E%A0%EB%93%A4%EC%97%88%EB%8A%94%EA%B0%80_%EC%83%81%EB%B0%98_%EC%96%B5%EC%A0%9C%EC%99%80_%ED%98%91%EB%A0%A5%EA%B7%BC_%EC%9A%B0%EC%84%B8%EC%9D%98_%EA%B3%BC%ED%95%99%EC%A0%81_%EB%A9%94%EC%BB%A4%EB%8B%88%EC%A6%98\"><\/span>\uc65c \ub0b4 \uc5c9\ub369\uc774\ub294 \uc7a0\ub4e4\uc5c8\ub294\uac00? \uc0c1\ubc18 \uc5b5\uc81c\uc640 \ud611\ub825\uadfc \uc6b0\uc138\uc758 \uacfc\ud559\uc801 \uba54\ucee4\ub2c8\uc998<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\ud604\ub300\uc778\uc758 \uc77c\uc0c1\uc740 \ub300\uac1c \uc758\uc790 \uc704\uc5d0\uc11c \uc2dc\uc791\ud574 \uc758\uc790 \uc704\uc5d0\uc11c \ub05d\uc774 \ub0a9\ub2c8\ub2e4. \uc544\uce68\uc5d0 \ucd9c\uadfc\ud558\uc5ec \ubaa8\ub2c8\ud130 \uc55e\uc5d0 \uc549\uc544 \uc788\ub294 \uc2dc\uac04, \uc774\ub3d9\ud558\ub294 \ucc28 \uc548\uc774\ub098 \ub300\uc911\uad50\ud1b5\uc5d0\uc11c\uc758 \uc2dc\uac04, \uadf8\ub9ac\uace0 \ud1f4\uadfc \ud6c4 \uc18c\ud30c\uc5d0 \uae30\ub300\uc5b4 \ud734\uc2dd\uc744 \ucde8\ud558\ub294 \uc2dc\uac04\uae4c\uc9c0 \ud569\uce58\uba74 \ud558\ub8e8 \ud3c9\uade0 8~10\uc2dc\uac04 \uc774\uc0c1\uc744 \uace0\uad00\uc808\uc744 \uc811\uc740 \uc0c1\ud0dc\ub85c \ubcf4\ub0c5\ub2c8\ub2e4. \uc774\ucc98\ub7fc \uc7a5\uc2dc\uac04 \uc758\uc790\uc5d0 \uc549\uc544 \uc0dd\ud65c\ud558\ub294 \uc88c\uc2dd \uc0dd\ud65c \ud328\ud134(Sedentary Lifestyle)\uc740 \uc6b0\ub9ac\uc758 \uace8\ubc18\uacfc \uace0\uad00\uc808 \uc8fc\uc704 \uadfc\uc721\uc758 \uc5ed\ud559 \uad6c\uc870\ub97c \uc644\uc804\ud788 \uc65c\uace1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc778\uccb4\ub294 \uc7a5\uc2dc\uac04 \uc720\uc9c0\ud558\ub294 \uc790\uc138\uc5d0 \ub9de\ucdb0 \uc2a4\uc2a4\ub85c\ub97c \uc801\uc751\uc2dc\ud0a4\ub294 \ub180\ub77c\uc6b4 \uc720\uc5f0\uc131\uc744 \uac00\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uace0\uad00\uc808\uc774 \uad7d\ud600\uc9c4 \uc0c1\ud0dc\uac00 \uc9c0\uc18d\ub418\uba74 \uace0\uad00\uc808 \uc55e\ucabd\uc5d0 \uc704\uce58\ud55c \uad74\uace1\uadfc\ub4e4, \ud2b9\ud788\u00a0<strong>\uc7a5\uc694\uadfc(Iliopsoas)<\/strong>\u00a0\uacfc \ub300\ud1f4\uc9c1\uadfc(Rectus Femoris), \uadf8\ub9ac\uace0\u00a0<strong>\ub300\ud1f4\uadfc\ub9c9\uc7a5\uadfc(TFL)<\/strong>\u00a0\uc740 \ube44\uc815\uc0c1\uc801\uc73c\ub85c \ub2e8\ucd95\ub418\uace0 \ubee3\ubee3\ud574\uc9d1\ub2c8\ub2e4. \ubb38\uc81c\ub294 \uc774 \uc55e\ucabd \uadfc\uc721\ub4e4\uc758 \ub2e8\ucd95\uc774 \uadf8 \ubd80\uc704\ub9cc\uc758 \ubb38\uc81c\ub85c \ub05d\ub098\uc9c0 \uc54a\ub294\ub2e4\ub294 \uc810\uc785\ub2c8\ub2e4. \uc5ec\uae30\uc11c \uc778\uccb4\uc758 \uc815\uad50\ud55c \uc2e0\uacbd \uc870\uc808 \uc2dc\uc2a4\ud15c\uc778 &#8216;\uc0c1\ubc18 \uc5b5\uc81c(Reciprocal Inhibition)&#8217; \uae30\uc804\uc774 \uc791\ub3d9\ud558\uba70 \u2018\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d\u2019\uc774 \uc2dc\uc791\ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\ub1cc\uc5d0\uc11c \uc5c9\ub369\uc774\ub85c \uac00\ub294 \uc2e0\ud638\ub4f1\uc774 \ube68\uac04\ubd88\ub85c \ubc14\ub010\ub2e4: \uc0c1\ubc18 \uc5b5\uc81c<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\uc0c1\ubc18 \uc5b5\uc81c\ub780 \uc27d\uac8c \ub9d0\ud574, \ud55c\ucabd \uadfc\uc721(\uc8fc\ub3d9\uadfc)\uc774 \uc218\ucd95\ud558\uac70\ub098 \uacfc\ub3c4\ud558\uac8c \uae34\uc7a5\ud558\uba74 \uadf8 \ubc18\ub300\ud3b8\uc5d0 \uc788\ub294 \uadfc\uc721(\uae38\ud56d\uadfc)\uc740 \ubd80\ub4dc\ub7ec\uc6b4 \uc6c0\uc9c1\uc784\uc744 \uc704\ud574 \uc2a4\uc2a4\ub85c \ud798\uc744 \ube7c\uace0 \uc774\uc644\ub418\ub3c4\ub85d \ub1cc\uc5d0\uc11c \uc2e0\uacbd \uc2e0\ud638\ub97c \ud1b5\uc81c\ud558\ub294 \uc778\uccb4\uc758 \ubc29\uc5b4 \uc2dc\uc2a4\ud15c\uc785\ub2c8\ub2e4. \uace0\uad00\uc808\uc758 \uad00\uc810\uc5d0\uc11c \ubcf4\uba74, \uc55e\ucabd\uc758 \uace0\uad00\uc808 \uad74\uace1\uadfc\uc774 \ub9cc\uc131\uc801\uc73c\ub85c \uc9e7\uc544\uc9c0\uace0 \uae34\uc7a5\ud574 \uc788\uc744 \ub54c \ub1cc\ub294 \ub4a4\ucabd\uc5d0 \uc788\ub294 \uac15\ub825\ud55c \uace0\uad00\uc808 \uc2e0\uc804\uadfc\uc778&nbsp;<strong>\ub300\ub454\uadfc(Gluteus Maximus)<\/strong>&nbsp;\uc73c\ub85c \ubcf4\ub0b4\ub294 \uc804\uae30\uc801 \uc2e0\ud638\uc758 \uac15\ub3c4\ub97c \uc2a4\uc2a4\ub85c \ub0ae\ucdb0\ubc84\ub9bd\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774\uac83\uc774 \ubc14\ub85c \uc2e0\uacbd\ud559\uc801 \ub300\ub454\uadfc \uc870\uc808 \uc7a5\uc560, \uc989&nbsp;<strong>&#8216;\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d(Gluteal Amnesia)&#8217;<\/strong>&nbsp;\uc758 \uc815\uccb4\uc785\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721 \uc790\uccb4\uac00 \ubb3c\ub9ac\uc801\uc73c\ub85c \uc0ac\ub77c\uc9c4 \uac83\uc774 \uc544\ub2c8\ub77c, \ub1cc\uc5d0\uc11c \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc218\ucd95\uc2dc\ud0a4\uae30 \uc704\ud574 \ubcf4\ub0b4\ub294 \uc2e0\uacbd\ub9dd\uc5d0 \uac15\ud55c \uc800\ud56d\uc774 \uac78\ub824 \uc2e0\ud638\uac00 \uc81c\ub300\ub85c \uc804\ub2ec\ub418\uc9c0 \uc54a\ub294 \uc0c1\ud0dc\uac00 \ub418\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\uc8fc\ub3d9\uadfc\uc758 \ud30c\uc5c5(\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d), \uadf8\ub9ac\uace0 \ud611\ub825\uadfc\uc758 \ub3c5\ubc15: \ud611\ub825\uadfc \uc6b0\uc138 \ud604\uc0c1<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\ub354 \ud070 \uc7ac\uc559\uc740 \uc5c9\ub369\uc774 \uadfc\uc721\uc774 \uc2e0\uacbd\ud559\uc801\uc73c\ub85c \uc7a0\ub4e0 \uc0c1\ud0dc\uc5d0\uc11c \uc6b0\ub9ac\uac00 \ubb34\uac70\uc6b4 \uc911\ub7c9\uc744 \uc9ca\uc5b4\uc9c0\uace0 \ubc31 \uc2a4\ucffc\ud2b8\ub098 \ub7f0\uc9c0 \uac19\uc740 \uace0\uad00\uc808 \uc2e0\uc804 \uc6b4\ub3d9\uc744 \uac15\ud589\ud560 \ub54c \ubc1c\uc0dd\ud569\ub2c8\ub2e4. \ub1cc\uc758 \uc785\uc7a5\uc5d0\uc11c\ub294 \uc9ca\uc5b4\uc9c4 \ubc14\ubca8\uc758 \ubb34\uac8c\ub97c \uc774\uaca8\ub0b4\uace0 \ubab8\uc744 \uc704\ub85c \uc77c\uc73c\ucf1c \uc138\uc6cc\uc57c \ud558\ubbc0\ub85c, \uc5b4\ub5bb\uac8c\ub4e0 \uace0\uad00\uc808\uc744 \ud3b4\uc57c\ub9cc \ud569\ub2c8\ub2e4. \uc6d0\ub798 \uc774 \uc5ed\ud560\uc744 \uac00\uc7a5 \uac15\ub825\ud558\uac8c \uc218\ud589\ud574\uc57c \ud558\ub294 \uc8fc\ub3d9\uadfc\uc740 \ub300\ub454\uadfc\uc774\uc9c0\ub9cc, \uc0c1\ubc18 \uc5b5\uc81c \uae30\uc804(\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d) \ub54c\ubb38\uc5d0 \ub300\ub454\uadfc\uc774 \uc81c \uae30\ub2a5\uc744 \ud558\uc9c0 \ubabb\ud558\uba74 \ub1cc\ub294 \uace0\uad00\uc808 \uc2e0\uc804\uc744 \ub3c4\uc6b8 \uc218 \uc788\ub294 \uc8fc\ubcc0\uc758 \ub2e4\ub978 \ud611\ub825\uadfc\ub4e4\uc744 \ube44\uc815\uc0c1\uc801\uc73c\ub85c \uacfc\ub3c4\ud558\uac8c \ub3d9\uc6d0\ud558\uae30 \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774\ub97c \uc784\uc0c1 \uc5ed\ud559\uc5d0\uc11c\ub294&nbsp;<strong>&#8216;\ud611\ub825\uadfc \uc6b0\uc138 \ud604\uc0c1(Synergistic Dominance)&#8217;<\/strong>&nbsp;\uc774\ub77c\uace0 \ubd80\ub985\ub2c8\ub2e4. \uc5c9\ub369\uc774\uac00 \ud574\uc57c \ud560 \uc77c\uc744 \ub4b7\ud5c8\ubc85\uc9c0 \uadfc\uc721\uc778&nbsp;<strong>\ud584\uc2a4\ud2b8\ub9c1(\ud2b9\ud788 \ub300\ud1f4\uc774\ub450\uadfc, Biceps Femoris)<\/strong>&nbsp;\uacfc \ud5c8\ub9ac \uadfc\uc721\uc778&nbsp;<strong>\ucc99\ucd94\uae30\ub9bd\uadfc(Erector Spinae)<\/strong>&nbsp;\uc774 \uace0\uc2a4\ub780\ud788 \ub5a0\ub9e1\uc544&nbsp;<mark>\ub3c5\ubc15<\/mark>\uc744 \uc4f0\uac8c \ub418\ub294 \uad6c\uc870\uac00 \ud615\uc131\ub418\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%8B%A4%EC%A0%9C_%EC%97%B0%EA%B5%AC_%EB%8D%B0%EC%9D%B4%ED%84%B0%EA%B0%80_%EC%A6%9D%EB%AA%85%ED%95%98%EB%8A%94_%EC%8A%A4%EC%BF%BC%ED%8A%B8_%EC%8B%9C_%EA%B7%BC%ED%99%9C%EC%84%B1_%ED%8C%A8%ED%84%B4%EC%9D%98_%EB%B3%80%ED%99%94\"><\/span>\uc2e4\uc81c \uc5f0\uad6c \ub370\uc774\ud130\uac00 \uc99d\uba85\ud558\ub294 \uc2a4\ucffc\ud2b8 \uc2dc \uadfc\ud65c\uc131 \ud328\ud134\uc758 \ubcc0\ud654<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><mark>\ub0b4 \ubab8\uc758 \ub290\ub08c\ub9cc\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uc2e4\uc81c \uc2e4\ud5d8\uc2e4\uc5d0\uc11c \uce21\uc815\ub41c \ud45c\uba74\uadfc\uc804\ub3c4(EMG) \ub370\uc774\ud130\ub294 \uace0\uad00\uc808 \uad74\uace1\uadfc\uc758 \ub2e8\ucd95\uc774 \uc2a4\ucffc\ud2b8 \uc911 \uadfc\uc721 \ub3d9\uc6d0 \uc870\ud569\uc744 \uc5bc\ub9c8\ub098 \uc794\uc778\ud558\uac8c \ub4a4\ubc14\uafb8\ub294\uc9c0 \uba85\ud655\ud788 \uc785\uc99d\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/mark><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774\ub7ec\ud55c \uc784\uc0c1\uc801 \uc774\ub860\uc744 \uc644\ubcbd\ud558\uac8c \uc815\ub7c9\uc801\uc73c\ub85c \uac80\uc99d\ud55c \ucd5c\uc2e0 \uc5f0\uad6c \ub370\uc774\ud130\ub97c \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \ub300\ud559\uc0dd \uc5f0\ub839\ub300\uc758 \uc5ec\uc131 \uc6b4\ub3d9\uc120\uc218 40\uba85\uc744 \ub300\uc0c1\uc73c\ub85c \uc218\ud589\ub41c \ud55c \uc0dd\uccb4\uc5ed\ud559 \uc5f0\uad6c\uc5d0\uc11c\ub294, \ubcc0\ud615\ub41c \ud1a0\ub9c8\uc2a4 \ud14c\uc2a4\ud2b8(Modified Thomas Test)\ub97c \ud1b5\ud574 \uace0\uad00\uc808 \uad74\uace1\uadfc\uc758 \uc720\uc5f0\uc131\uc744 \uc815\ubc00\ud558\uac8c \uce21\uc815\ud558\uc5ec \ub300\uc870\uad70\uc744 \ub098\ub204\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc815\uc0c1 \uadf8\ub8f9 (Normal Group, n=20): \uace0\uad00\uc808\uc744 \ucd5c\ub300\ub85c \ud3c8\uc744 \ub54c \uc218\ud3c9\uc120 \uae30\uc900 \uace0\uad00\uc808 \uc2e0\uc804 \uac01\ub3c4\uac00 15\u00b0 \uc774\uc0c1 \uc815\uc0c1\uc801\uc73c\ub85c \ud655\ubcf4\ub418\ub294 \uc9d1\ub2e8.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uad74\uace1\uadfc \ub2e8\ucd95 \uadf8\ub8f9 (Restricted Group, n=20): \uc624\ub79c \ub2e8\ucd95\uc73c\ub85c \uc778\ud574 \uace0\uad00\uc808 \uc2e0\uc804\uc774 \ubd88\uac00\ub2a5\ud558\uc5ec \uc218\ud3c9\uc120 \uae30\uc900 \uace0\uad00\uc808 \uad74\uace1 \uac01\ub3c4\uac00 0\u00b0 \uc774\uc0c1\uc5d0 \uba38\ubb34\ub974\ub294, \uc989 \ubee3\ubee3\ud558\uac8c \uad73\uc740 \uc9d1\ub2e8.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5f0\uad6c\uc9c4\uc740 \uc774 \ub450 \uadf8\ub8f9\uc5d0\uac8c \ub3d9\uc77c\ud55c \uc870\uac74\uc5d0\uc11c \uc591\ubc1c \uc2a4\ucffc\ud2b8 \ub3d9\uc791\uc744 \uc218\ud589\ud558\ub3c4\ub85d \uc9c0\uc2dc\ud558\uace0, \ud558\uc9c0\uc758 \uc8fc\uc694 \uadfc\uc721\uc5d0 \ud45c\uba74 \uc804\uc9c0\uc804\ub3c4(EMG) \uc13c\uc11c\ub97c \ubd80\ucc29\ud558\uc5ec \ud558\uac15\uae30(Eccentric phase)\uc640 \uc0c1\uc2b9\uae30(Concentric phase)\uc758 \uadfc\ud65c\uc131\ub3c4\ub97c \uc815\ubc00\ud558\uac8c \ucd94\uc801\ud588\uc2b5\ub2c8\ub2e4. \uc544\uc6b8\ub7ec 3\ucc28\uc6d0 \ub3d9\uc791 \ubd84\uc11d \uc7a5\ube44\uc640 \uc9c0\uba74\ubc18\ub825\uae30\ub97c \ud1b5\ud574 \uac01 \uad00\uc808\uc774 \ub9cc\ub4e4\uc5b4\ub0b4\ub294 \ub0b4\uc801 \uc2e0\uc804 \ubaa8\uba58\ud2b8(Internal Extension Moment)\ub97c \uce21\uc815\ud588\uc2b5\ub2c8\ub2e4. \uadf8 \uacb0\uacfc\ub294 \ub9e4\uc6b0 \ucda9\uaca9\uc801\uc774\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\ub3d9\uc77c\ud55c \ubb34\uac8c, \ub3d9\uc77c\ud55c \uad00\uc808 \ud68c\uc804\ub825, \uadf8\ub7ec\ub098 \uc804\ud600 \ub2e4\ub978 \uadfc\uc721\uc758 \uc870\ud569<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\uc2e4\ud5d8 \uacb0\uacfc, \ub450 \uadf8\ub8f9\uc774 \uc2a4\ucffc\ud2b8\ub97c \ud560 \ub54c \uace0\uad00\uc808\uacfc \ubb34\ub98e \uad00\uc808\uc5d0 \uac00\ud574\uc9c0\ub294 \uc5ed\ud559\uc801 \ud68c\uc804\ub825 \uc694\uad6c\ub7c9(\uad00\uc808 \ubaa8\uba58\ud2b8) \uc790\uccb4\uc5d0\ub294 \ud1b5\uacc4\uc801\uc73c\ub85c \uc720\uc758\ubbf8\ud55c \ucc28\uc774\uac00 \uc5c6\uc5c8\uc2b5\ub2c8\ub2e4. \uc989, \ub450 \uadf8\ub8f9 \ubaa8\ub450 \uc678\ud615\uc801\uc73c\ub85c\ub294 \ub611\uac19\uc740 \ud615\ud0dc\uc758 \uc2a4\ucffc\ud2b8\ub97c \uc131\uacf5\uc801\uc73c\ub85c \uc218\ud589\ud558\uace0 \uc788\uc5c8\uc73c\uba70, \uad00\uc808\uc774 \ubc1b\uc544\ub0b4\uc57c \ud558\ub294 \uc5ed\ud559\uc801 \ubd80\ub2f4\uc740 \ub3d9\uc77c\ud588\ub2e4\ub294 \ub73b\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uadf8 \uad00\uc808 \ubaa8\uba58\ud2b8\ub97c \ub9cc\ub4e4\uc5b4\ub0b4\uae30 \uc704\ud574 \uc778\uccb4 \ub0b4\ubd80\uc5d0\uc11c \ub3d9\uc6d0\ub41c \uadfc\uc721\uc758 \uc870\ud569\uc740 \uc644\ubcbd\ud558\uac8c \ub2ec\ub790\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"301\" data-src=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1647-1024x301.jpeg\" alt=\"\" class=\"wp-image-376 lazyload\" data-srcset=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1647-1024x301.jpeg 1024w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1647-300x88.jpeg 300w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1647-768x226.jpeg 768w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1647-1536x452.jpeg 1536w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1647.jpeg 1905w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/301;\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\ub300\ub454\uadfc(GM) \ud65c\uc131\ub3c4\uc758 \uce58\uba85\uc801 \uac10\uc18c: \ubc14\ubca8\uc744 \uc9ca\uc5b4\uc9c0\uace0 \uc704\ub85c \uce58\uace0 \uc62c\ub77c\uc624\ub294 \uac00\uc7a5 \uc911\uc694\ud55c \uad6c\uac04\uc778 \uc2a4\ucffc\ud2b8 \uc0c1\uc2b9\uae30(Concentric phase) \ub3d9\uc548, \uace0\uad00\uc808 \uad74\uace1\uadfc\uc774 \ub2e8\ucd95\ub41c \uadf8\ub8f9\uc740 \uc815\uc0c1 \uadf8\ub8f9\uc5d0 \ube44\ud574 \ub300\ub454\uadfc\uc758 \ud65c\uc131\ub3c4\uac00 \uc720\uc758\ubbf8\ud558\uac8c \ub0ae\uac8c \ub098\ud0c0\ub0ac\uc2b5\ub2c8\ub2e4. \uc815\uc0c1 \uadf8\ub8f9\uc774 23.6% MVIC\uc758 \ud798\uc73c\ub85c \uc5c9\ub369\uc774\ub97c \uc0ac\uc6a9\ud560 \ub54c, \ub2e8\ucd95 \uadf8\ub8f9\uc740 \uace0\uc791 16.9% MVIC\uc758 \ud65c\uc131\ub3c4\ubc16\uc5d0 \ub9cc\ub4e4\uc5b4\ub0b4\uc9c0 \ubabb\ud588\uc2b5\ub2c8\ub2e4(p=0.02). \uc774\ub294 \ub1cc\uc5d0\uc11c \uc5c9\ub369\uc774\ub85c \uac00\ub294 \uc2e0\uacbd\ub9dd\uc774 \ucc28\ub2e8 (\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d) \ub418\uc5b4 \ub0a8\ub4e4\ubcf4\ub2e4 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc57d 30%\ub098 \ub35c \uc4f0\uace0 \uc788\ub2e4\ub294 \ubb3c\ub9ac\uc801 \uc99d\uac70\uc785\ub2c8\ub2e4.<br><\/li>\n\n\n\n<li>\ub300\ud1f4\uc774\ub450\uadfc(BF) \ud65c\uc131\ub3c4\uc758 \ube44\uc815\uc0c1\uc801 \uc99d\uac00: \ubc18\ub300\ub85c, \ubab8\uc744 \ud1b5\uc81c\ud558\uba70 \uc544\ub798\ub85c \ub0b4\ub824\uac00\ub294 \uc2a4\ucffc\ud2b8 \ud558\uac15\uae30(Eccentric phase) \ub3d9\uc548 \ub2e8\ucd95 \uadf8\ub8f9\uc758 \ud584\uc2a4\ud2b8\ub9c1(\ub300\ud1f4\uc774\ub450\uadfc) \ud65c\uc131\ub3c4\ub294 \uc815\uc0c1 \uadf8\ub8f9\ubcf4\ub2e4 \uc720\uc758\ubbf8\ud558\uac8c \ub192\uac8c \uce21\uc815\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \uc815\uc0c1 \uadf8\ub8f9\uc774 10.4% MVIC\ub97c \ub098\ud0c0\ub0bc \ub54c, \uad74\uace1\uadfc \ub2e8\ucd95 \uadf8\ub8f9\uc740 13.5% MVIC\ub97c \uae30\ub85d\ud588\uc2b5\ub2c8\ub2e4(p=0.04).<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \ub370\uc774\ud130\uac00 \uc6b0\ub9ac\uc5d0\uac8c \ub358\uc9c0\ub294 \uba54\uc2dc\uc9c0\ub294 \uba85\ud655\ud569\ub2c8\ub2e4. \uace0\uad00\uc808 \uc55e\ucabd\uc774 \ud0c0\uc774\ud2b8\ud55c \uc0ac\ub78c\uc740 \uc544\ubb34\ub9ac \uba38\ub9bf\uc18d\uc73c\ub85c &#8220;\uc5c9\ub369\uc774\uc5d0 \ud798\uc744 \uc8fc\uc790&#8221;\uace0 \ubc31\ub0a0 \uc758\uc2dd\ud558\uba70 \uc2a4\ucffc\ud2b8\ub97c \ud574\ub3c4, \uc2e0\uacbd\ud559\uc801 \uc0c1\ubc18 \uc5b5\uc81c \uae30\uc804\uc5d0 \uc758\ud574 (\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d) \ub300\ub454\uadfc \ub3d9\uc6d0 \uba54\ucee4\ub2c8\uc998\uc774 \uac15\uc81c\ub85c \ucc28\ub2e8\ub2f9\ud569\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \uadf8 \uc190\uc2e4\ubd84\ub9cc\ud07c \uace0\uc2a4\ub780\ud788 \ud584\uc2a4\ud2b8\ub9c1\uc774 \uacfc\ub3c4\ud558\uac8c \ub3d9\uc6d0\ub418\ub294 \ud611\ub825\uadfc \uc6b0\uc138&#8217;\uac00 \ubb3c\ub9ac\uc801 \uc218\uce58\ub85c \ubc1c\uc0dd\ud558\uace0 \uc788\uc5c8\ub358 \uac83\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EB%8C%80%EB%91%94%EA%B7%BC%EC%9D%84_%EC%93%B0%EC%A7%80_%EB%AA%BB%ED%95%A0_%EB%95%8C_%EB%B0%9C%EC%83%9D%ED%95%98%EB%8A%94_%EC%A0%95%ED%98%95%EC%99%B8%EA%B3%BC%EC%A0%81_%EC%9C%84%ED%97%98%EC%84%B1%EA%B3%BC_%EB%B6%80%EC%83%81_%EB%A9%94%EC%BB%A4%EB%8B%88%EC%A6%98\"><\/span>\ub300\ub454\uadfc\uc744 \uc4f0\uc9c0 \ubabb\ud560 \ub54c \ubc1c\uc0dd\ud558\ub294 \uc815\ud615\uc678\uacfc\uc801 \uc704\ud5d8\uc131\uacfc \ubd80\uc0c1 \uba54\ucee4\ub2c8\uc998<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ub2e8\uc21c\ud788 \ubbf8\uc6a9\uc801\uc778 \uad00\uc810(\uc560\ud50c\ud799, \ud799\uc5c5)\uc5d0\uc11c\ub9cc \ubc14\ub77c\ubd05\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc6b4\ub3d9 \uc0dd\ub9ac\ud559\uacfc \ud574\ubd80\ud559\uc801 \uad00\uc810\uc5d0\uc11c \ub300\ub454\uadfc\uc758 \uae30\ub2a5 \ubd80\uc804\uc740 \ud558\uc9c0 \uc804\uccb4\uc758 \uc5ed\ud559 \uc0ac\uc2ac\uc744 \ubb34\ub108\ub728\ub9ac\ub294 \uc2ec\uac01\ud55c \uc815\ud615\uc678\uacfc\uc801 \ubb38\uc81c\ub97c \uc57c\uae30\ud569\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d\uc73c\ub85c \uc778\ud558\uc5ec \ud584\uc2a4\ud2b8\ub9c1\uc774 \ud611\ub825\uadfc \uc6b0\uc138\ub97c \uc810\ud558\uac8c \ub420 \ub54c, \uc6b0\ub9ac\uc758 \ubab8\uc774 \uce58\ub7ec\uc57c \ud560 \ub300\uac00\ub294 \uc0dd\uac01\ubcf4\ub2e4 \ub9e4\uc6b0 \uac00\ud639\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\ub2e4\uad00\uc808 \uadfc\uc721\uc758 \ube44\uadf9: \ud584\uc2a4\ud2b8\ub9c1\uc758 \uacfc\ubd80\ud558\uc640 \ubb34\ub98e \uc190\uc0c1<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\uae30\ubcf8\uc801\uc73c\ub85c \ub300\ub454\uadfc\uc740 \uc624\uc9c1 \uace0\uad00\uc808\ub9cc\uc744 \uc9c0\ub098\ub294 \ub2e8\uc77c \uad00\uc808 \uadfc\uc721\uc785\ub2c8\ub2e4. \ub530\ub77c\uc11c \uac15\ub825\ud55c \ud1a0\ud06c\ub97c \ubc1c\uc0dd\uc2dc\ucf1c \uace0\uad00\uc808\uc744 \uc548\uc815\uc801\uc73c\ub85c \ud3b4\uc8fc\ub294 \ubcf8\uc5f0\uc758 \uc5ed\ud560\uc5d0\ub9cc \uc9d1\uc911\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc18\uba74, \ud611\ub825\uadfc\uc778 \ud584\uc2a4\ud2b8\ub9c1(\ub300\ud1f4\uc774\ub450\uadfc)\uc740 \uace8\ubc18\uc5d0\uc11c \uc2dc\uc791\ud574 \uace0\uad00\uc808\uc744 \uc9c0\ub098 \ubb34\ub98e \uad00\uc808 \uc544\ub798\uae4c\uc9c0 \uae38\uac8c \uc774\uc5b4\uc9c0\ub294&nbsp;<strong>\ub2e4\uad00\uc808 \uadfc\uc721<\/strong>&nbsp;\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub2e4\uad00\uc808 \uadfc\uc721\uc740 \ub450 \uac1c \uc774\uc0c1\uc758 \uad00\uc808\uc744 \ub3d9\uc2dc\uc5d0 \uc81c\uc5b4\ud574\uc57c \ud558\ubbc0\ub85c \uad6c\uc870\uc801\uc73c\ub85c \ub9e4\uc6b0 \uc815\ubc00\ud558\uace0 \ubbfc\uac10\ud558\uac8c \uc791\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4. \uadf8\ub7f0\ub370 \uc2a4\ucffc\ud2b8\ub098 \ub7f0\uc9c0 \uac19\uc740 \uccb4\uc911\uc774 \uc9c0\uba74\uc5d0 \uace0\uc815\ub41c \ub2eb\ud78c \uc0ac\uc2ac \uc6b4\ub3d9(Closed Kinetic Chain Exercise)\uc5d0\uc11c \ub300\ub454\uadfc\uc774 \ud574\uc57c \ud560 \uac70\ub300\ud55c \uc5ed\ud559\uc801 \ubd80\ud558\ub97c \ud584\uc2a4\ud2b8\ub9c1\uc774 \ub300\uc2e0 \uc9ca\uc5b4\uc9c0\uac8c \ub418\uba74, \ud584\uc2a4\ud2b8\ub9c1\uc740 \ubb34\ub98e \uad00\uc808\uc744 \uc870\uc808\ud558\ub294 \ubcf8\uc5f0\uc758 \ud1b5\uc81c\ub825\uc744 \uc783\uc5b4\ubc84\ub9ac\uac8c \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud2b9\ud788 \uc2a4\ucffc\ud2b8 \ud558\ub2e8 \uad6c\uac04\uc5d0\uc11c \uc62c\ub77c\uc62c \ub54c \ub300\ub454\uadfc\uc774 \uace8\ubc18\uc744 \ub4a4\uc5d0\uc11c \uaf49 \uc7a1\uc544\uc8fc\uc9c0 \ubabb\ud558\uace0 \ud584\uc2a4\ud2b8\ub9c1\uc774 \uacfc\ub3c4\ud558\uac8c \uc218\ucd95\ud558\uba74, \uacbd\uace8\uc744 \ub300\ud1f4\uace8\uc5d0 \ub300\ud574 \ub4a4\ucabd\uc73c\ub85c \uacfc\ub3c4\ud558\uac8c \uc7a1\uc544\ub2f9\uae30\uac70\ub098 \ubc18\ub300\ub85c \ubb34\ub98e \uad00\uc808 \ub0b4\ubd80\uc758 \uc5ed\ud559\uc801 \uade0\ud615\uc744 \uae68\ub728\ub824&nbsp;<strong>\ubb34\ub98e\uc758 \uc804\ubc29 \uc804\ub2e8\ub825(Anterior Shear Force)<\/strong>&nbsp;\uc744 \uc81c\uc5b4\ud558\ub294 \uad6c\uc870\uac00 \ubb34\ub108\uc9c0\uac8c \ub429\ub2c8\ub2e4. \uc774\ub294 \uace0\uc2a4\ub780\ud788 \ubb34\ub98e \ub0b4\ubd80\uc758 \ud575\uc2ec \uad6c\uc870\ubb3c\uc778 \uc804\ubc29\uc2ed\uc790\uc778\ub300(ACL)\uc758 \uacfc\ub3c4\ud55c \uc2a4\ud2b8\ub808\uc2a4\uc640 \ubc18\uc6d4\uc0c1 \uc5f0\uace8\ud310\uc758 \ube44\uc815\uc0c1\uc801\uc778 \ub9c8\ucc30 \ubc0f \uc190\uc0c1 \uc704\ud5d8\uc131\uc744 \uae30\ud558\uae09\uc218\uc801\uc73c\ub85c \uc99d\uac00\uc2dc\ud0a4\ub294 \uc6d0\uc778\uc774 \ub429\ub2c8\ub2e4. \ud558\uccb4 \uc6b4\ub3d9\ub9cc \ud558\uace0 \ub098\uba74 \ubb34\ub98e \uc55e\ucabd\uc774\ub098 \uc548\ucabd\uc774 \uc2dc\ud070\uac70\ub9ac\uace0 \uc544\ud320\ub358 \uc9c4\uc9dc \uc774\uc720\uac00 \ubc14\ub85c \uc5ec\uae30\uc5d0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\uace8\ubc18 \uc815\ub82c\uc758 \ubd95\uad34: \uc804\ubc29 \uacbd\uc0ac\uc640 \ubc97\uc719\ud06c(Butt Wink)<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d\uc740 \ub610\ud55c \uace0\uad00\uc808 \uad74\uace1\uadfc\uc758 \ub9cc\uc131\uc801\uc778 \ub2e8\ucd95\uc0c1\ud0dc\ub85c, \uc11c \uc788\uc744 \ub54c \uace8\ubc18\uc744 \uc55e\uc73c\ub85c \uc7a1\uc544\ub2f9\uaca8\u00a0<strong>\uace8\ubc18 \uc804\ubc29 \uacbd\uc0ac(Anterior Pelvic Tilt)<\/strong>\u00a0\ub97c \uc720\ubc1c\ud569\ub2c8\ub2e4. \uace8\ubc18\uc774 \uc55e\uc73c\ub85c \uae30\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \uc2a4\ucffc\ud2b8 \ud558\uac15 \ub3d9\uc791\uc744 \uc218\ud589\ud558\uac8c \ub418\uba74, \uc778\uccb4\ub294 \ucc99\ucd94\uc758 \uc911\ub9bd\uc744 \uc720\uc9c0\ud558\uae30\uac00 \ub9e4\uc6b0 \uc5b4\ub824\uc6cc\uc9d1\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uacb0\uad6d \uc2a4\ucffc\ud2b8\uac00 \uae4a\uc5b4\uc9c8 \ub54c \uace8\ubc18\uc774 \ubc11\uc73c\ub85c \ub9d0\ub824 \ub4e4\uc5b4\uac00\ub294 &#8216;\ubc97\uc719\ud06c(Butt Wink)&#8217; \ud604\uc0c1\uc774 \uc870\uae30\uc5d0 \ubc1c\uc0dd\ud558\uac8c \ub418\uba70, \uc774\ub294 \uc694\ucd94(\ud5c8\ub9ac\ubf08)\uc5d0 \uc5c4\uccad\ub09c \uad74\uace1 \uc2a4\ud2b8\ub808\uc2a4\uc640 \uc555\ubc15 \ubd80\ud558\ub97c \uac00\ud558\uac8c \ub429\ub2c8\ub2e4. \uc5c9\ub369\uc774\ub97c \ud0a4\uc6b0\ub824\ub2e4 \ub514\uc2a4\ud06c\uac00 \ud130\uc9c0\uac70\ub098 \uc2ec\ud55c \uc694\ud1b5\uc5d0 \uc2dc\ub2ec\ub9ac\uac8c \ub418\ub294 \ucd5c\uc545\uc758 \uc5ed\ud559\uc801 \ub3c4\ubbf8\ub178\uac00 \uc644\uc131\ub418\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EB%82%B4_%EC%97%89%EB%8D%A9%EC%9D%B4%EB%8A%94_%EC%95%88%EC%A0%84%ED%95%9C%EA%B0%80_%EC%9E%90%EA%B0%80_%EC%A7%84%EB%8B%A8_%EB%B0%8F_%ED%98%84%EC%9E%A5_%ED%85%8C%EC%8A%A4%ED%8A%B8\"><\/span>\ub0b4 \uc5c9\ub369\uc774\ub294 \uc548\uc804\ud55c\uac00? \uc790\uac00 \uc9c4\ub2e8 \ubc0f \ud604\uc7a5 \ud14c\uc2a4\ud2b8<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u2018\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d\u2019 \uc790\uac00 \uc9c4\ub2e8\uc744 \uc704\ud55c \uc77c\uc0c1\uc801 \uc99d\uc0c1 \uccb4\ud06c\ub9ac\uc2a4\ud2b8<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00a0\uc624\ub798 \uac78\uc73c\uba74 \uc5c9\ub369\uc774\uac00 \uc544\ub2c8\ub77c \ud5c8\ub9ac\ub098 \ud584\uc2a4\ud2b8\ub9c1\uc774 \uba3c\uc800 \uc9c0\uce58\ub294\uac00?<\/li>\n\n\n\n<li>\uc2a4\ucffc\ud2c0 \ud560 \ub54c \uc55e \ud5c8\ubc85\uc9c0\ub9cc \ud130\uc9c8 \uac83 \uac19\uc740\uac00?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\uace0\uad00\uc808 \uad74\uace1\uadfc \ub9cc\uc131\uc801 \ub2e8\ucd95\uc744 \uac1d\uad00\uc801 \ud3c9\uac00\ud558\ub294 \uc815\uc801\/\ub3d9\uc801 \ud604\uc7a5 \ud14c\uc2a4\ud2b8<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\ubcf8\uaca9\uc801\uc778 \ubcf4\uc644 \uc6b4\ub3d9\uc5d0 \ub4e4\uc5b4\uac00\uae30 \uc804, \ub0b4 \uace0\uad00\uc808\uacfc \uc5c9\ub369\uc774 \uc2e0\uacbd\ub9dd\uc774 \uc5b4\ub5a4 \uc0c1\ud0dc\uc778\uc9c0 \uac1d\uad00\uc801\uc73c\ub85c \ud3c9\uac00\ud574\uc57c \ud569\ub2c8\ub2e4. \uc13c\ud130\uc5d0\uc11c \ud68c\uc6d0\ub4e4\uc744 \uc9c0\ub3c4\ud560 \ub54c \ubc14\ub85c \uc801\uc6a9\ud560 \uc218 \uc788\ub294 \uac00\uc7a5 \uc2e0\ub8b0\ub3c4 \ub192\uc740 \ub450 \uac00\uc9c0 \uc790\uac00 \uc9c4\ub2e8\ubc95\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><mark>\u2460 \ubcc0\ud615\ub41c \ud1a0\ub9c8\uc2a4 \ud14c\uc2a4\ud2b8 (<a href=\"https:\/\/www.youtube.com\/watch?v=Q0XiUq9TJ2w\" target=\"_blank\" rel=\"noreferrer noopener\">Modified Thomas Test<\/a> &#8211; \uc601\uc0c1\uc744 \ucc38\uace0\ud574\uc8fc\uc138\uc694.)<\/mark><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc55e\uc11c \uc18c\uac1c\ud55c \ub17c\ubb38\uc5d0\uc11c\ub3c4 \ub300\uc0c1\uc790\ub97c \ubd84\ub958\ud560 \ub54c \uc0ac\uc6a9\ud55c \uac00\uc7a5 \ud45c\uc900\uc801\uc778 \uace0\uad00\uc808 \uad74\uace1\uadfc \ud3c9\uac00 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc2e4\ud589 \ubc29\ubc95:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\ub2e8\ub2e8\ud55c \ud14c\uc774\ube14\uc774\ub098 \ub192\uc740 \uce68\ub300 \ub05d\uc5d0 \uc5c9\ub369\uc774\ub97c \uac78\uce58\uace0 \ubc14\ub974\uac8c \ub215\uc2b5\ub2c8\ub2e4.<\/li>\n\n\n\n<li>\ud55c\ucabd \ubb34\ub98e\uc744 \uc591\uc190\uc73c\ub85c \uac10\uc2f8 \uc548\uace0 \uac00\uc2b4 \ucabd\uc73c\ub85c \ucd5c\ub300\ud55c \ubc14\uc9dd \ub2f9\uaca8 \uace8\ubc18\uacfc \ud5c8\ub9ac\ub97c \ud14c\uc774\ube14\uc5d0 \ubc00\ucc29\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n\n\n\n<li>\uc774\ub54c, \ud798\uc744 \ube7c\uace0 \uc544\ub798\ub85c \uc790\uc5f0\uc2a4\ub7fd\uac8c \ub298\ub728\ub9b0 \ubc18\ub300\ucabd \ub2e4\ub9ac\uc758 \uc704\uce58\uc640 \uac01\ub3c4\ub97c \uad00\ucc30\ud569\ub2c8\ub2e4.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\ud3c9\uac00 \uae30\uc900:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc815\uc0c1 (Normal): \ub298\ub728\ub9b0 \ub2e4\ub9ac\uc758 \ud5c8\ubc85\uc9c0\uac00 \uce68\ub300 \uc218\ud3c9\uc120\ubcf4\ub2e4 \uc544\ub798\ub85c \ub0b4\ub824\uac00\uba70, \ucd5c\uc18c 15\u00b0 \uc774\uc0c1\uc758 \uace0\uad00\uc808 \uc2e0\uc804 \uac01\ub3c4\uac00 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ud655\ubcf4\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc704\ud5d8 (Restricted &#8211; \uad74\uace1\uadfc \ub2e8\ucd95): \ub298\ub728\ub9b0 \ub2e4\ub9ac\uc758 \ud5c8\ubc85\uc9c0\uac00 \uce68\ub300 \uc218\ud3c9\uc120 \uc704\ub85c \ubd95 \ub5a0 \uc788\uac70\ub098(\uc218\ud3c9 \uae30\uc900 0\u00b0 \uc774\uc0c1 \uad74\uace1), \ubb34\ub98e\uc774 \uc57d 90\u00b0 \uc774\ud558\ub85c \uc644\uc804\ud788 \ud3b4\uc9c0\uc9c0 \uc54a\ub294\ub2e4\uba74 \uc7a5\uc694\uadfc \ubc0f \ub300\ud1f4\uc9c1\uadfc\uc774 \uc2ec\uac01\ud558\uac8c \ub2e8\ucd95\ub418\uc5b4 \uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d\uc744 \uc720\ubc1c\ud558\uace0 \uc788\ub2e4\ub294 \ub73b\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><mark>\u2461 \ud55c\ub2e4\ub9ac \uad50\uac01 \uc6b4\ub3d9 \ud14c\uc2a4\ud2b8 (<a href=\"https:\/\/www.youtube.com\/shorts\/V1NKta2znwU\" target=\"_blank\" rel=\"noreferrer noopener\">Single-Leg Glute Bridge Test<\/a> &#8211; \uc601\uc0c1\uc744 \ucc38\uace0 \ud574\uc8fc\uc138\uc694.)<\/mark><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \ud14c\uc2a4\ud2b8\ub294 \ub1cc\uac00 \uace0\uad00\uc808\uc744 \ud3bc \ub54c \uc5b4\ub5a4 \uadfc\uc721\uc744 \uc6b0\uc120\uc21c\uc704\ub85c \ub3d9\uc6d0\ud558\ub294\uc9c0 &#8216;\uc2e0\uacbd\uadfc \ubc1c\ud654 \ud328\ud134&#8217;\uc744 \ud655\uc778\ud558\ub294 \ub3d9\uc801 \ud3c9\uac00\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc2e4\ud589 \ubc29\ubc95:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\ubc14\ub2e5\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \uc591 \ubb34\ub98e\uc744 90\u00b0\ub85c \uad6c\ubd80\ub9ac\uace0 \ubc1c\ubc14\ub2e5\uc744 \uc9c0\uba74\uc5d0 \ubd99\uc785\ub2c8\ub2e4.<\/li>\n\n\n\n<li>\ud55c\ucabd \ub2e4\ub9ac\ub97c \ubc14\ub2e5\uc5d0\uc11c \ub4e4\uc5b4 \uc62c\ub824 \uac00\uc2b4 \ucabd\uc73c\ub85c \uc0b4\uc9dd \ub2f9\uaca8 \uace0\uc815\ud569\ub2c8\ub2e4.<\/li>\n\n\n\n<li>\uc9c0\uba74\uc5d0 \ub2ff\uc740 \ub0a8\uc740 \ud55c \ubc1c\uc758 \ub4a4\uafc8\uce58\ub85c \ub545\uc744 \uac15\ub825\ud558\uac8c \ubc00\uc5b4\ub0b4\uba70 \uace8\ubc18\uc744 \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\ud3c9\uac00 \uae30\uc900:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc815\uc0c1: \uace8\ubc18\uc744 \ub4e4\uc5b4 \uc62c\ub838\uc744 \ub54c, \uc790\uadf9\uc774 \uc624\uc9c1 \uc5c9\ub369\uc774(\ub300\ub454\uadfc) \ud55c\uac00\uc6b4\ub370\uc5d0\ub9cc \ubb35\uc9c1\ud558\uac8c \ub4e4\uc5b4\uc640\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0\uc624\ub958: \uace8\ubc18\uc744 \uc62c\ub9ac\ub294 \uc21c\uac04 \uc5c9\ub369\uc774\ubcf4\ub2e4 \ub4b7\ud5c8\ubc85\uc9c0(\ud584\uc2a4\ud2b8\ub9c1)\uc5d0 \uac15\ud55c \uae34\uc7a5\uc774\ub098 \uc950(Cramp)\uac00 \ub098\ub824\ub294 \ub290\ub08c\uc774 \uc624\uac70\ub098, \ud5c8\ub9ac \uc8fc\ubcc0 \uadfc\uc721\uc774 \uacfc\ub3c4\ud558\uac8c \ubed0\uadfc\ud574\uc9c4\ub2e4\uba74 \ub2f9\uc2e0\uc740 100% \ud611\ub825\uadfc \uc6b0\uc138 \ud604\uc0c1\uc744 \uacaa\uace0 \uc788\ub294 \uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d \uc0c1\ud0dc\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%A7%A0_%EB%8F%85%EC%84%9C%ED%95%98%EB%8A%94_%EA%B1%B4%EA%B0%95%EB%B9%8C%EB%8D%94%EC%9D%98_%EC%9D%B8%EC%82%AC%EC%9D%B4%ED%8A%B8_%EB%B0%8F_%EB%B3%B4%EC%99%84_%EC%A0%84%EB%9E%B5\"><\/span>\ud83e\udde0 \ub3c5\uc11c\ud558\ub294 \uac74\uac15\ube4c\ub354\uc758 \uc778\uc0ac\uc774\ud2b8 \ubc0f \ubcf4\uc644 \uc804\ub7b5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%9E%A0%EB%93%A0_%EB%91%94%EA%B7%BC_%EC%97%89%EB%8D%A9%EC%9D%B4_%EA%B8%B0%EC%96%B5%EC%83%81%EC%8B%A4%EC%A6%9D_%EC%9D%84_%EA%B9%A8%EC%9A%B0%EB%8A%94_3%EB%8B%A8%EA%B3%84_%EB%A6%AC%EC%85%8B_%ED%94%84%EB%A1%9C%EA%B7%B8%EB%9E%98%EB%B0%8D\"><\/span>\uc7a0\ub4e0 \ub454\uadfc (\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d) \uc744 \uae68\uc6b0\ub294 3\ub2e8\uacc4 \ub9ac\uc14b \ud504\ub85c\uadf8\ub798\ubc0d<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;\ub2e8\ucd95\ub41c \uad74\uace1\uadfc\uc744 \ubc29\uce58\ud55c \ucc44 \ubb34\uc791\uc815 \ube0c\ub9bf\uc9c0\ub098 \uc2a4\ucffc\ud2b8\ub97c \ubc18\ubcf5\ud558\ub294 \uac83\uc740 \ubd88\uc774 \ub09c \uac74\ubb3c\uc5d0 \ubd80\ucc44\uc9c8\uc744 \ud558\ub294 \uac83\uacfc \uac19\uc2b5\ub2c8\ub2e4. \uc2e0\uacbd\ud559\uc801 \ucc28\ub2e8 \ubc84\ud2bc\uc744 \uba3c\uc800 \ud574\uc81c\ud558\uace0, \ud584\uc2a4\ud2b8\ub9c1\uc744 \uae30\uacc4\uc801\uc73c\ub85c \ucc28\ub2e8\ud55c \ub4a4, \uc6b0\ud68c\uc801\uc73c\ub85c \ubcf8 \uc6b4\ub3d9\uc5d0 \ud1b5\ud569\ud574\uc57c \ud569\ub2c8\ub2e4.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc55e\uc11c \uc5b8\uae09\ud55c \uc5f0\uad6c \ub17c\ubb38\uc740 \uc7a5\uc694\uadfc \ub2e8\ucd95\uc774 \uc2a4\ucffc\ud2b8 \uc911 \ub454\uadfc \ud65c\uc131\uc744 \ub5a8\uc5b4\ub728\ub9b0\ub2e4\ub294 \ud55c\uacc4\ub97c \uba85\ud655\ud788 \uc9da\uc5b4\ub0c8\uc9c0\ub9cc, \uc774\ub97c \ud604\uc7a5\uc5d0\uc11c \uc5b4\ub5bb\uac8c \ud574\uacb0\ud574\uc57c \ud558\ub294\uc9c0\uc5d0 \ub300\ud55c \uad6c\uccb4\uc801\uc778 \ubc29\ubc95\ub860\uae4c\uc9c0\ub294 \uc81c\uacf5\ud558\uc9c0 \ubabb\ud569\ub2c8\ub2e4. \uc2e4\uc81c \ud544\ub4dc\uc5d0\uc11c \uad74\uace1\uadfc\uc774 \ub2e8\ucd95\ub41c \ub300\uc0c1\uc790\uc5d0\uac8c \ubb34\uc791\uc815 \ub9e8\ubab8 \uc2a4\ucffc\ud2b8\ub97c \uc2dc\ud0a4\uba74 \uc2e0\uacbd \uacb0\ud568\uc73c\ub85c \uc778\ud574 \ud584\uc2a4\ud2b8\ub9c1\ub9cc \uacc4\uc18d \uc4f0\uc774\uac8c \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub530\ub77c\uc11c \uc6b0\ub9ac\ub294 \uacfc\ud559\uc801 \uba54\ucee4\ub2c8\uc998\uc5d0 \uae30\ubc18\ud55c&nbsp;<strong>[\uc778\uc9c0-\ud65c\uc131\ud654-\ud1b5\ud569]<\/strong>&nbsp;\uc758 \uccb4\uacc4\uc801\uc778 3\ub2e8\uacc4 \uc6dc\uc5c5 \uc138\uc158\uc73c\ub85c \ud558\uccb4 \uc6b4\ub3d9\uc758 \ud310\uc744 \uc644\uc804\ud788 \uc0c8\ub85c \uc9dc\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1\ub2e8\uacc4: Release &amp; Stretch (\ub2e8\ucd95\ub41c \uae38\ud56d\uadfc\uc758 \uc2e0\uacbd\ud559\uc801 \uc5b5\uc81c \uc644\ud654)<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\uac00\uc7a5 \uba3c\uc800 \ud574\uc57c \ud560 \uc77c\uc740 \uc5c9\ub369\uc774\ub85c \uac00\ub294 \uc2e0\uacbd \uc2e0\ud638\ub97c \ucc28\ub2e8\ud558\uace0 \uc788\ub294 \uc55e\ucabd\uc758 \ubc29\ud574\uafbc\ub4e4(\uace0\uad00\uc808 \uad74\uace1\uadfc)\uc758 \uae34\uc7a5\ub3c4\ub97c \ub0ae\ucd94\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"185\" data-src=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1646-1024x185.jpeg\" alt=\"\" class=\"wp-image-378 lazyload\" data-srcset=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1646-1024x185.jpeg 1024w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1646-300x54.jpeg 300w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1646-768x139.jpeg 768w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1646-1536x278.jpeg 1536w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1646-2048x371.jpeg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/185;\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\ud3fc\ub864\ub7ec\ub97c \uc774\uc6a9\ud55c \uc790\uac00\uadfc\ub9c9\uc774\uc644(SMR):<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc5ce\ub4dc\ub9b0 \uc790\uc138\uc5d0\uc11c \ud3fc\ub864\ub7ec\ub97c \uace8\ubc18 \uc55e\ucabd \ud280\uc5b4\ub098\uc628 \ubf08(ASIS) \ubc14\ub85c \uc544\ub798\uc640 \uc55e\ud5c8\ubc85\uc9c0 \uc0c1\ub2e8\ubd80\uc5d0 \uc704\uce58\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uccb4\uc911\uc744 \uc2e4\uc5b4 \uc704\uc544\ub798, \uc88c\uc6b0\ub85c \uc544\uc8fc \ub290\ub9ac\uac8c \uc6c0\uc9c1\uc774\uba70 \uad73\uc5b4\ubc84\ub9b0 \ub300\ud1f4\uc9c1\uadfc\uacfc \ub300\ud1f4\uadfc\ub9c9\uc7a5\uadfc\uc758 \uadfc\ub9c9\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc555\ubc15\ud569\ub2c8\ub2e4. \ud1b5\uc99d\uc774 \uc2ec\ud55c \ubd80\uc704\uac00 \uc788\ub2e4\uba74 \ud638\ud761\uc744 \uae38\uac8c \ub0b4\uc26c\uba70 \ucd5c\uc18c 1~2\ubd84\uac04 \uba38\ubb34\ub985\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uace0\uad00\uc808 \uc804\uba74\ubd80(Hip Flexors) \uc2ec\ubd80 \uc2a4\ud2b8\ub808\uce6d:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-src=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/4DEC7F09-C9B3-4D51-B124-B4B6F3D595D8-1024x1024.png\" alt=\"\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d-\uace0\uad00\uc808 \uc2ec\ubd80 \uc2a4\ud2b8\ub808\uce6d\" class=\"wp-image-388 lazyload\" data-srcset=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/4DEC7F09-C9B3-4D51-B124-B4B6F3D595D8-1024x1024.png 1024w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/4DEC7F09-C9B3-4D51-B124-B4B6F3D595D8-300x300.png 300w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/4DEC7F09-C9B3-4D51-B124-B4B6F3D595D8-150x150.png 150w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/4DEC7F09-C9B3-4D51-B124-B4B6F3D595D8-768x768.png 768w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/4DEC7F09-C9B3-4D51-B124-B4B6F3D595D8.png 1254w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1024;\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\ud55c\ucabd \ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubc18\ub300\ucabd \ubc1c\uc744 \uc55e\uc73c\ub85c \uba40\ub9ac \ub514\ub38c \ub7f0\uc9c0 \uc790\uc138(Half-Kneeling)\ub97c \ucde8\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc5ec\uae30\uc11c \uac00\uc7a5 \uc911\uc694\ud55c \ud575\uc2ec\uc740 \ud5c8\ub9ac\ub97c \uaebe\uc9c0 \uc54a\ub294 \uac83\uc785\ub2c8\ub2e4. \ubc30\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \uace8\ubc18\uc744 \uc758\ub3c4\uc801\uc73c\ub85c \ub4a4\ub85c \uc0b4\uc9dd \ub9c8\ub294 &#8216;\uace8\ubc18 \ud6c4\ubc29 \uacbd\uc0ac&#8217; \uc0c1\ud0dc\ub97c \ub9cc\ub4ed\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\uba74 \ubc14\ub2e5\uc5d0 \ub304 \ubb34\ub98e \ucabd \uace0\uad00\uc808 \uc55e\ubd80\ubd84\uc774 \ud33d\ud33d\ud558\uac8c \ub298\uc5b4\ub098\ub294 \uac15\ub825\ud55c \uc790\uadf9\uc774 \uc635\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc774 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba70 \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uac00\ubccd\uac8c \uc774\ub3d9\uc2dc\ud0b5\ub2c8\ub2e4. \ud55c\ucabd\ub2f9 30\ucd08\uc529 3\uc138\ud2b8 \uc218\ud589\ud558\uc5ec \uc0c1\ubc18 \uc5b5\uc81c \uae30\uc804\uc758 \uace0\ub9ac\ub97c \uac15\uc81c\ub85c \ub04a\uc5b4\ub0c5\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2\ub2e8\uacc4: Activation &amp; Isolation (\ud584\uc2a4\ud2b8\ub9c1 \uac1c\uc785\uc744 \ucc28\ub2e8\ud55c \ub300\ub454\uadfc \uace0\ub9bd \ud65c\uc131\ud654)<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\uae38\ud56d\uadfc\uc744 \ub298\ub824 \uc2e0\ud638\ub4f1\uc744 \ucd08\ub85d\ubd88\ub85c \ubc14\uafe8\ub2e4\uba74, \uc774\uc81c \ub1cc\uc5d0\uc11c \uc5c9\ub369\uc774\ub85c \uac00\ub294 \uc804\uae30 \uc2e0\ud638\ub97c \uc9c1\uc811 \uc3d8\uc544 \ubcf4\ub0b4 \uc2e0\uacbd\ub9dd\uc744 \uc0b4\ub824\ub0b4\uc57c \ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc77c\ubc18\uc801\uc778 \ube0c\ub9bf\uc9c0\ub97c \ud558\uba74 \uc5ec\uc804\ud788 \ud584\uc2a4\ud2b8\ub9c1\uc774 \uac1c\uc785\ud558\ub824\uace0 \ub208\ub3c5\uc744 \ub4e4\uc785\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc6b0\ub9ac\ub294 \ud574\ubd80\ud559\uc801 \uad6c\uc870\ub97c \uc774\uc6a9\ud574 \ud584\uc2a4\ud2b8\ub9c1\uc744 \uae30\uacc4\uc801\uc73c\ub85c \ubb34\ub825\ud654\uc2dc\ucf1c\uc57c \ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud584\uc2a4\ud2b8\ub9c1\uc740 \uace0\uad00\uc808\uc744 \ud3b4\ub294 \uc5ed\ud560\ub3c4 \ud558\uc9c0\ub9cc \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\ub294(Flexion) \uc5ed\ud560\ub3c4 \ud569\ub2c8\ub2e4. \uadfc\uc721\uc740 \uc0dd\ub9ac\ud559\uc801\uc73c\ub85c \ud55c\ucabd \uad00\uc808\uc5d0\uc11c \uc644\uc804\ud788 \uc218\ucd95\ud574 \ubc84\ub9ac\uba74, \ub2e4\ub978 \ucabd \uad00\uc808\uc5d0\uc11c\ub294 \uac15\ub825\ud55c \ud798\uc744 \uc4f0\uc9c0 \ubabb\ud558\ub294 &#8216;\ub2a5\ub3d9\uc801 \ubd88\ucda9\ubd84(Active Insufficiency)&#8217; \uc0c1\ud0dc\uc5d0 \ube60\uc9d1\ub2c8\ub2e4. \uc989, \ubb34\ub98e\uc744 \uc644\uc804\ud788 \uad6c\ubd80\ub824 \ub193\uc73c\uba74 \ud584\uc2a4\ud2b8\ub9c1\uc740 \uace0\uad00\uc808\uc744 \ud3b4\ub294 \ud798\uc744 \uac70\uc758 \uc4f0\uc9c0 \ubabb\ud558\uac8c \ub429\ub2c8\ub2e4. \uc774 \uc6d0\ub9ac\ub97c \uc774\uc6a9\ud55c \ucd5c\uc801\uc758 \uc6b4\ub3d9\uc774 \ubc14\ub85c&nbsp;<strong>&#8216;\uac1c\uad6c\ub9ac \ube0c\ub9bf\uc9c0(Frog Pump)&#8217;<\/strong>&nbsp;\uc640&nbsp;<strong>&#8216;\ud504\ub85c\uadf8 \ud0a5&#8217;<\/strong>&nbsp;\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udca1 \ucd94\ucc9c \uc6b4\ub3d9: \uac1c\uad6c\ub9ac \ube0c\ub9bf\uc9c0 (Frog Bridge)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-src=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/31775770-074E-4220-B9E3-384E55B79ED5-1024x1024.png\" alt=\"\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d-\uac1c\uad6c\ub9ac\ube0c\ub9bf\uc9c0\" class=\"wp-image-387 lazyload\" data-srcset=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/31775770-074E-4220-B9E3-384E55B79ED5-1024x1024.png 1024w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/31775770-074E-4220-B9E3-384E55B79ED5-300x300.png 300w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/31775770-074E-4220-B9E3-384E55B79ED5-150x150.png 150w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/31775770-074E-4220-B9E3-384E55B79ED5-768x768.png 768w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/31775770-074E-4220-B9E3-384E55B79ED5.png 1254w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1024;\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\uc2dc\uc791 \uc790\uc138: \ubc14\ub2e5\uc5d0 \ub204\uc6cc \uc591 \ubc1c\ubc14\ub2e5\uc744 \uc11c\ub85c \ub9c8\uc8fc \ubcf4\uac8c \ubc00\ucc29\uc2dc\ud0b5\ub2c8\ub2e4. \ubb34\ub98e\uc740 \ubc14\uae65\ucabd\uc73c\ub85c \uc790\uc5f0\uc2a4\ub7fd\uac8c \ubc8c\uc5b4\uc9c0\uba70 \uac1c\uad6c\ub9ac \uac19\uc740 \uc790\uc138\uac00 \ub429\ub2c8\ub2e4. \ub4a4\uafc8\uce58\ub294 \uc5c9\ub369\uc774 \ucabd\uc73c\ub85c \ucd5c\ub300\ud55c \ubc14\uc9dd \ub2f9\uaca8 \ubb34\ub98e\uc758 \uad74\uace1 \uac01\ub3c4\ub97c \uadf9\ub300\ud654\ud569\ub2c8\ub2e4. (\uc774\ub807\uac8c \ud558\uba74 \ud584\uc2a4\ud2b8\ub9c1\uc774 \uae30\uacc4\uc801\uc73c\ub85c \uc644\uc804\ud788 \ubb34\ub825\ud654\ub429\ub2c8\ub2e4.)<br><\/li>\n\n\n\n<li>\ub3d9\uc791 \uc218\ud589: \ud131\uc744 \uac00\ubccd\uac8c \ub2f9\uaca8 \uc2dc\uc120\uc740 \uc544\ub7ab\ubc30\ub97c \ubc14\ub77c\ubcf4\uace0, \uc591 \uc190\ubc14\ub2e5\uc740 \ubc14\ub2e5\uc744 \ub204\ub985\ub2c8\ub2e4. \ub9c8\uc8fc \ubd99\uc778 \uc591 \ubc1c\ubc14\ub2e5\uc758 \ubc14\uae65\ucabd \ub0a0\ub85c \uc9c0\uba74\uc744 \uc9c0\uae0b\uc774 \ub204\ub974\uba74\uc11c \uace8\ubc18\uc744 \uc704\ub85c \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<br><\/li>\n\n\n\n<li>\uc815\uc810 \uc218\ucd95: \uace8\ubc18\uc744 \uc62c\ub838\uc744 \ub54c \uc5c9\ub369\uc774 \uc548\ucabd\uacfc \uc544\ub798\ucabd \ub300\ub454\uadfc\uc774 \ud130\uc9c8 \ub4ef\uc774 \uc950\uc5b4\uc9dc\uc9c0\ub294 \uc790\uadf9\uc744 \uac15\ub82c\ud558\uac8c \ub290\uaef4\uc57c \ud569\ub2c8\ub2e4. \ucd5c\uace0 \uc9c0\uc810\uc5d0\uc11c 2~3\ucd08\uac04 \uc815\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc635\ub2c8\ub2e4. 20\ud68c\uc529 3\uc138\ud2b8\ub97c \uc218\ud589\ud558\uc5ec \ub300\ub454\uadfc\uc758 \uc2e0\uacbd \ubc1c\ud654\uc728\uc744 \uadf9\ub300\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udca1 \ucd94\uac00\uc801\uc778 \ucd94\ucc9c \ub3d9\uc791 : \ud504\ub85c\uadf8 \ud0a5<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"617\" data-src=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1648-1024x617.jpeg\" alt=\"\" class=\"wp-image-379 lazyload\" data-srcset=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1648-1024x617.jpeg 1024w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1648-300x181.jpeg 300w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1648-768x463.jpeg 768w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1648.jpeg 1272w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/617;\" \/><\/figure>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3\ub2e8\uacc4: Integration (\ud558\uc9c0 \uc815\ub82c \ubaa8\ub2c8\ud130\ub9c1 \ubc0f \ubcf8 \uc6b4\ub3d9\uacfc\uc758 \ud1b5\ud569)<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6dc\uc5c5\uc744 \ud1b5\ud574 \uc5c9\ub369\uc774 \uc138\ud3ec\ub97c \uae68\uc6e0\ub2e4\uba74, \uc774\uc81c \ub9c8\uce68\ub0b4 \uc6b0\ub9ac\uac00 \ubaa9\ud45c\ub85c \ud558\ub294 \ubcf8 \uc6b4\ub3d9\uc778 \ubc31 \uc2a4\ucffc\ud2b8\uc640 \ud799\uc4f0\ub7ec\uc2a4\ud2b8\ub85c \uc774 \uac10\uac01\uc744 \uc5f0\uacb0(Integration)\ud574\uc57c \ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc624\ub79c \uae30\uac04 \uad73\uc5b4\uc788\ub358 \ubab8\uc774 \ud55c \ubc88\uc758 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \uc644\ubcbd\ud55c \uac00\ub3d9 \ubc94\uc704\ub97c \ud68c\ubcf5\ud558\uae30\ub294 \uc5b4\ub835\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubb34\uc791\uc815 \uae4a\uac8c \uc549\uc73c\ub824\uace0 \ud558\uba74 \uace8\ubc18 \uc815\ub82c\uc774 \ubb34\ub108\uc9c0\ub294 \uc784\uacc4\uc810\uc5d0 \ub3c4\ub2ec\ud574 \ub2e4\uc2dc\uae08 \ud584\uc2a4\ud2b8\ub9c1\uacfc \ud5c8\ub9ac\uac00 \uac1c\uc785\ud558\uac8c \ub429\ub2c8\ub2e4. \ub530\ub77c\uc11c \uad74\uace1\uadfc \uc720\uc5f0\uc131\uc774 \uc644\uc804\ud788 \uc815\uc0c1 \uada4\ub3c4\uc5d0 \uc624\ub97c \ub54c\uae4c\uc9c0\ub294 \uac00\ub3d9 \ubc94\uc704\ub97c \ud1b5\uc81c\ud558\ub294 \uc804\ub7b5\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udca1 \ucd94\ucc9c \uc804\ub7b5: \ubc15\uc2a4 \uc2a4\ucffc\ud2b8(Box Squat)\uc758 \ud65c\uc6a9<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"768\" height=\"768\" data-src=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1645.jpeg\" alt=\"\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d-\ubc15\uc2a4\uc2a4\ucffc\ud2b8\" class=\"wp-image-380 lazyload\" data-srcset=\"https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1645.jpeg 768w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1645-300x300.jpeg 300w, https:\/\/wellnessbuilder2026.com\/wp-content\/uploads\/2026\/05\/IMG_1645-150x150.jpeg 150w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/768;\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;1. \uc2a4\ucffc\ud2b8 \ub799 \ub4a4\uc5d0 \ub0b4 \uace8\ubc18 \uc815\ub82c\uc774 \ubb34\ub108\uc9c0\uae30 \uc9c1\uc804 \uae4a\uc774(\ub300\uac1c \ubb34\ub98e \ub192\uc774 \ud639\uc740 \ubca4\uce58 \ub192\uc774)\uc758 \ubc15\uc2a4\ub098 \ud50c\ub77c\uc774\uc624 \ubc15\uc2a4, \ud639\uc740 \ubca4\uce58\ub97c \ubc30\uce58\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;2. \ubc14\ubca8\uc744 \uc9c0\uace0 \ub0b4\ub824\uac08 \ub54c, \ubc15\uc2a4\uc5d0 \ub0b4 \uccb4\uc911\uc744 \uc644\uc804\ud788 \ucff5 \ud558\uace0 \ub0b4\ub824\ub193\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \uc5c9\ub369\uc774 \uc2a4\ud0a8\ub9cc \uc0b4\uc9dd \ud130\uce58(Touch and Go)\ud55c\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \ub0b4\ub824\uac11\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;3. \ubc15\uc2a4\uc5d0 \ub2ff\ub294 \uc21c\uac04 \uace0\uad00\uc808 \uc804\uba74\ubd80\uc758 \uae34\uc7a5\uc744 \ud480\uc9c0 \uc54a\uace0 \ud1b5\uc81c\ub825\uc744 \uc720\uc9c0\ud55c \ub4a4, 2\ub2e8\uacc4\uc5d0\uc11c \ud65c\uc131\ud654\uc2dc\ud0a8 \ub300\ub454\uadfc\uc758 \ud798\uc744 \ud3ed\ubc1c\uc801\uc73c\ub85c \ubc1c\ud654\ud558\uba70 \ub4a4\uafc8\uce58\ub85c \uc9c0\uba74\uc744 \ubc00\uc5b4 \uc0c1\uccb4\ub97c \uc218\uc9c1\uc73c\ub85c \uc77c\uc73c\ucf1c \uc138\uc6c1\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\uc774 \ubc29\uc2dd\uc744 \uc0ac\uc6a9\ud558\uba74 \uace8\ubc18 \uc804\ubc29 \uacbd\uc0ac\ub098 \ubc97\uc719\ud06c\uac00 \ubc1c\uc0dd\ud558\ub294 \uc704\ud5d8 \uad6c\uac04\uc744 \uae30\uacc4\uc801\uc73c\ub85c \ucc28\ub2e8\ud560 \uc218 \uc788\uc73c\ubbc0\ub85c, \ub300\ub454\uadfc\uc774 \uc548\uc804\ud558\uac8c \uc218\uc9c1 \ubd80\ud558\uc758 \uae30\uacc4\uc801 \uc7a5\ub825\uc744 100% \ud761\uc218\ud560 \uc218 \uc788\ub294 \ucd5c\uc801\uc758 \ud658\uacbd\uc744 \uc6b0\ud68c\uc801\uc73c\ub85c \uc81c\uacf5\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EB%AC%B4%EC%9E%91%EC%A0%95_%EC%95%89%EC%A7%80_%EB%A7%90%EA%B3%A0_%EA%B3%A0%EA%B4%80%EC%A0%88%EC%9D%84_%E2%80%98%EC%97%B4%EA%B3%A0_%EC%95%89%EC%9C%BC%EC%84%B8%EC%9A%94\"><\/span>\ubb34\uc791\uc815 \uc549\uc9c0 \ub9d0\uace0, \uace0\uad00\uc808\uc744 &#8216;\uc5f4\uace0&#8217; \uc549\uc73c\uc138\uc694<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Mind-Muscle Connection<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b0\ub9ac\ub294 \ud754\ud788 \ud558\uccb4 \ubc1c\ub2ec\uc744 \uc704\ud574\uc11c&nbsp;<mark>&#8220;\ub2e5\uce58\uace0 \uc2a4\ucffc\ud2b8(Shut up and Squat)&#8221;<\/mark>&nbsp;\ub77c\ub294 \ubaa8\ud1a0\ub97c \uc678\uce58\uba70 \ub9f9\ubaa9\uc801\uc73c\ub85c \ubb34\uac8c\ub97c \uc62c\ub9ac\uace4 \ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uadfc\uc721 \ube44\ub300\uc758 \ubcf8\uc9c8\uc740 \ub2e8\uc21c\ud788 \ubb34\uac70\uc6b4 \ubc14\ubca8\uc744 \uc9c0\uace0 \uc77c\uc5b4\ub098\ub294 \ubb3c\ub9ac\uc801 \ud589\uc704 \uadf8 \uc790\uccb4\uac00 \uc544\ub2d9\ub2c8\ub2e4. \uadf8 \ubb34\uac8c\uac00 \ub9cc\ub4e4\uc5b4\ub0b4\ub294 \uc5ed\ud559\uc801 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc6b0\ub9ac\uac00 \ud0c0\uac9f\ud305\ud558\uace0\uc790 \ud558\ub294 \ud0c0\uac9f \uadfc\uc721(\ub300\ub454\uadfc)\uc5d0 \uc2e0\uacbd\ud559\uc801\uc73c\ub85c \uc815\ud655\ud558\uac8c &#8216;\uc804\ub2ec&#8217;\ud560 \uc218 \uc788\ub290\ub0d0 \uc5c6\ub290\ub0d0(Mind-Muscle Connection)\uc758 \uc2f8\uc6c0\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc624\ub298 \uc0b4\ud3b4\ubcf8 \uc0dd\uccb4\uc5ed\ud559 \ub370\uc774\ud130\uac00 \uba85\ubc31\ud788 \ubcf4\uc5ec\uc8fc\ub4ef, \uace0\uad00\uc808 \uad74\uace1\uadfc\uc774 \ub9cc\uc131\uc801\uc73c\ub85c \ubb36\uc5ec \uc788\ub294 \uc0c1\ud0dc (\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d) \uc5d0\uc11c\uc758 \uc2a4\ucffc\ud2b8\ub294 \uc5c9\ub369\uc774 \uc131\uc7a5\uc744 \uac00\uc838\uc624\uae30\ub294\ucee4\ub155, \ud584\uc2a4\ud2b8\ub9c1\uc758 \ub3c5\ubc15\uacfc \ubb34\ub98e \uad00\uc808\uc758 \uc815\ud615\uc678\uacfc\uc801 \uc190\uc0c1\ub9cc\uc744 \ub204\uc801\uc2dc\ud0a4\ub294 \uc704\ud5d8\ud55c \uc9c8\uc8fc\uac00 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \uc131\uc7a5\uc744 \uac00\ub85c\ub9c9\ub294 \uace0\uad00\uc808 \uad74\uace1\uadfc\uc758 \ub2e8\ucd95\uc744 \uba3c\uc800 \uac77\uc5b4\ub0b4\uc9c0 \uc54a\ub294\ub2e4\uba74, \uadf8 \uc5b4\ub5a4 \uba85\ud488 \ub8e8\ud2f4\ub3c4 \ubb34\uc6a9\uc9c0\ubb3c\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u201c\uc624\ub298 \ud558\uccb4 \uc6b4\ub3d9 \uc804\uc5d0 \ub531 10\ubd84\ub9cc \uace0\uad00\uc808\uc744 \uc5f4\uace0 \uc5c9\ub369\uc774\ub97c \uae68\uc6cc\ubcf4\uc138\uc694.\u201d<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9\uc758 &#8216;\uc591&#8217;\uc774\ub098 &#8216;\uc911\ub7c9&#8217;\uc758 \uc22b\uc790\uc5d0 \uc9d1\ucc29\ud558\uae30 \uc804\uc5d0, \ub0b4 \ubab8\uc758 \uc6c0\uc9c1\uc784\uc744 \uc815\uad50\ud558\uac8c &#8216;\uc81c\uc5b4(Control)&#8217;\ud560 \uc218 \uc788\ub294 \uc2e0\uccb4\uc801 \uc815\ub82c\uc744 \ub9cc\ub4dc\ub294 \uac83\uc774 \uc810\uc9c4\uc801 \uc131\uc7a5\uc758 \uc9c4\uc9dc \ube44\ubc00\uc785\ub2c8\ub2e4. \uc624\ub298\ubd80\ud130 \ud558\uccb4 \uc6b4\ub3d9 \ub8e8\ud2f4\uc5d0 \ub4e4\uc5b4\uac00\uae30 \uc804, \ubb34\uc791\uc815 \ubc14\ubca8 \uc544\ub798\ub85c \uac78\uc5b4 \ub4e4\uc5b4\uac00\uc9c0 \ub9c8\uc138\uc694. \ub531 10\ubd84\ub9cc \ud22c\uc790\ud558\uc5ec \uace0\uad00\uc808 \uc55e\ucabd\uc744 \ud65c\uc9dd \uc5f4\uc5b4\uc8fc\uace0(Stretching), \uc7a0\ub4e0 \uc5c9\ub369\uc774 \uc2e0\uacbd\ub9dd\uc5d0 \uba85\ud655\ud55c \uc2ec\ud3d0\uc18c\uc0dd\uc220(Activation)\uc744 \uc2e4\uc2dc\ud574 \ubcf4\uc2ed\uc2dc\uc624.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ub1cc\uc5d0\uc11c \uc5c9\ub369\uc774\ub85c \uc774\uc5b4\uc9c0\ub294 \uc2e0\uacbd \uace0\uc18d\ub3c4\ub85c\uac00 \ub6ab\ub9ac\ub294 \uc21c\uac04, \uc9c0\ub09c \uce7c\ub7fc\uc5d0\uc11c \ub2e4\ub8ec \ubc31 \uc2a4\ucffc\ud2b8\uc758 \uac15\ub825\ud55c \uc218\uc9c1 \uc7a5\ub825\uacfc \ud799\uc2a4\ub7ec\uc2a4\ud2b8\uc758 \uc644\ubcbd\ud55c \uc218\ud3c9 \uc218\ucd95 \uc790\uadf9\uc774 \ube44\ub85c\uc18c \ub2f9\uc2e0\uc758 \uc5c9\ub369\uc774\uc5d0 \uc628\uc804\ud788 \uc2a4\uba70\ub4e4\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4. \ubd80\uc0c1 \uc5c6\uc774 \ub611\ub611\ud558\uac8c, \uadf8\ub9ac\uace0 \uacfc\ud559\uc801\uc73c\ub85c \uc6c0\uc9c1\uc774\uc2ed\uc2dc\uc624. \uac74\uac15\ud55c \uc6c0\uc9c1\uc784\uacfc \uc2e0\uccb4 \uc81c\uc5b4 \ub2a5\ub825\uc744 \uc810\uc9c4\uc801\uc73c\ub85c \uc313\uc544 \uc62c\ub9b4 \ub54c, \ube44\ub85c\uc18c \ubd80\uc0c1 \uc5c6\uc774 \uc544\ub984\ub2e4\uc6b4 \uccb4\ud615\uc744 \ub9cc\ub4dc\ub294 \uac00\uc7a5 \ube60\ub978 \uae38\uc785\ub2c8\ub2e4.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EC%B0%B8%EA%B3%A0%EB%AC%B8%ED%97%8C\"><\/span>\ucc38\uace0\ubb38\ud5cc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/wellnessbuilder2026.com\/?p=351\">https:\/\/wellnessbuilder2026.com\/?p=351<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mills M, Frank B, Goto S, Blackburn T, Cates S, Clark M, Aguilar A, Fava N, Padua D. EFFECT OF RESTRICTED HIP FLEXOR MUSCLE LENGTH ON HIP EXTENSOR MUSCLE ACTIVITY AND LOWER EXTREMITY BIOMECHANICS IN COLLEGE-AGED FEMALE SOCCER PLAYERS. Int J Sports Phys Ther. 2015 Dec;10(7):946-54. PMID: 26673683; PMCID: PMC4675195.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26673683\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/26673683<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc2a4\ucffc\ud2b8 \ud560 \ub54c \uc5c9\ub369\uc774\uac00 \uc0ac\ub77c\uc9c0\ub294 \uc774\uc720, \u2018\uc5c9\ub369\uc774 \uae30\uc5b5\uc0c1\uc2e4\uc99d\u2019\uc758 \uacfc\ud559\uc801 \uba54\ucee4\ub2c8\uc998\uacfc \ud604\uc7a5 \ubcf4\uc644 \uc804\ub7b5 \uc9c0\ub09c \uce7c\ub7fc\uc744 \ud1b5\ud574 \uc6b0\ub9ac\ub294 \ub300\ub454\uadfc(Gluteus Maximus) \ube44\ub300\ub97c \ucd5c\uc801\ud654\ud558\uae30 \uc704\ud55c \uac00\uc7a5 \uc644\ubcbd\ud55c \uc5ed\ud559\uc801 \uc870\ud569\uc744 \uc0b4\ud3b4\ubcf4\uc558\uc2b5\ub2c8\ub2e4. \ubc14\ub85c \uadfc\uc721\uc774 \uac00\uc7a5 \uae38\uac8c \ub298\uc5b4\ub0ac\uc744 \ub54c(\uc815\uc810 \uc2e0\uc7a5 \uc0c1\ud0dc) \uac15\ub825\ud55c \uae30\uacc4\uc801 \uc7a5\ub825\uc744 \ubc1c\uc0dd\uc2dc\ud0a4\ub294 \uc218\uc9c1 \ubd80\ud558 \uc6b4\ub3d9\uc778&nbsp;&#8216;\ubc31 \uc2a4\ucffc\ud2b8(Back Squat)&#8217;\uc640, \uadfc\uc721\uc774 \ucd5c\ub300\ub85c \uc950\uc5b4\uc9dc\uc84c\uc744 \ub54c(\ucd5c\ub300 \uc218\ucd95 \uc0c1\ud0dc) \uac00\uc7a5 \uac15\ud55c \uc790\uadf9\uc744 \ubc1b\ub294 \uc218\ud3c9 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":386,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_import_markdown_pro_load_document_selector":0,"_import_markdown_pro_submit_text_textarea":"","footnotes":""},"categories":[9],"tags":[11,41,44,45,39],"class_list":["post-375","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-wellnessbuilder","tag-glute","tag-gluteal-amnesia","tag-hip-bridge","tag-39"],"_links":{"self":[{"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/posts\/375","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=375"}],"version-history":[{"count":6,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/posts\/375\/revisions"}],"predecessor-version":[{"id":391,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/posts\/375\/revisions\/391"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=\/wp\/v2\/media\/386"}],"wp:attachment":[{"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=375"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=375"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wellnessbuilder2026.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=375"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}