{"id":11438,"date":"2021-11-30T05:45:00","date_gmt":"2021-11-29T21:45:00","guid":{"rendered":"http:\/\/ikawai.com\/news\/20211111438"},"modified":"2021-11-30T05:45:00","modified_gmt":"2021-11-29T21:45:00","slug":"%e9%9f%a9%e5%9b%bd%e8%9c%9c%e6%a1%83%e8%87%80-%ea%b0%84%eb%8b%a8%ed%95%98%ea%b3%a0-%ed%9a%a8%ea%b3%bc-%ec%a2%8b%ec%9d%80-%ed%9e%99-%ec%9a%b4%eb%8f%99-%eb%a3%a8%ed%8b%b4-feat-%eb%a3%a8%eb%82%98","status":"publish","type":"post","link":"https:\/\/bpeach.com\/cn\/tubes\/20211111438\/","title":{"rendered":"\u97e9\u56fd\u871c\u6843\u81c0 \uac04\ub2e8\ud558\uace0 \ud6a8\uacfc \uc88b\uc740 \ud799 \uc6b4\ub3d9 \ub8e8\ud2f4 (feat.\ub8e8\ub098\ud2f0)"},"content":{"rendered":"<p><iframe class=\"zeen-lazy-load-base zeen-lazy-load\" title=\"\uac04\ub2e8\ud558\uace0 \ud6a8\uacfc \uc88b\uc740 \ud799 \uc6b4\ub3d9 \ub8e8\ud2f4 (feat.\ub8e8\ub098\ud2f0)\" width=\"500\" height=\"281\" src=\"about:blank\" data-lazy-src=\"https:\/\/www.youtube.com\/embed\/5BCSDU38o4o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><noscript><iframe title=\"\uac04\ub2e8\ud558\uace0 \ud6a8\uacfc \uc88b\uc740 \ud799 \uc6b4\ub3d9 \ub8e8\ud2f4 (feat.\ub8e8\ub098\ud2f0)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/5BCSDU38o4o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/noscript><\/p>\n<p>* \ubcf8 \uc601\uc0c1\uc740 \ub8e8\ub098\ud2f0\uc758 \uc720\ub8cc\uad11\uace0\ub97c \ud3ec\ud568\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ud5ec\uc2a4\uc7a5\uc5d0\uc11c \uad6d\ub0b4\uc0b0 \ub8e8\ub098\ud2f0 \ub9c8\uc2dc\uba74\uc11c \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d\uacfc<br \/>\n\uac04\ub2e8\ud55c \ub364\ubca8 \ub454\uadfc \uc6b4\ub3d9\uc744 \ud574\ubd24\uc5b4\uc694 !! \uc624\ub298\uc758 \uc6b4\ub3d9 \uc21c\uc11c !!<\/p>\n<p>\ud83d\udccd \uc885\uc544\ub9ac \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d ( \ubb49\uce5c \ub2e4\ub9ac \uadfc\uc721 \ud480\uc5b4\uc8fc\uae30 )<br \/>\nCalf foam roller stretch (relieves tight leg muscles)<\/p>\n<p>\ud83d\udccd \ucc99\ucd94 \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d ( \uad7d\uc740 \ub4f1\uc744 \ud3b4\uc8fc\ub294\ub370 \ud6a8\uacfc\uc801 )<br \/>\nSpinal Foam Roller Stretch (Effective for straightening bent back)<\/p>\n<p>\ud83d\udccd \uc606\uad6c\ub9ac \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d ( \uad70\uc0b4 \uc81c\uac70\uc5d0 \ub3c4\uc6c0\uc744 \uc90c )<br \/>\nSide foam roller stretch (helps manage fat)<\/p>\n<p>\ud83d\udccd \uc55e\ubc85\uc9c0 \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d ( \ubb49\uce5c \uadfc\uc721 \ud480\uc5b4\uc8fc\uae30 )<br \/>\nFront thigh foam roller stretch (relieves tight muscles)<\/p>\n<p>\ud83d\udccd \ud799 \uc4f0\ub7ec\uc2a4\ud2b8 ( \ubb34\ub98e\uc5d0 \ubd80\ub2f4\uc774 \uc801\uc740 \ub454\uadfc \uc6b4\ub3d9 )<br \/>\nHip thrust (gluteal exercise that puts less strain on the knee)<\/p>\n<p>\ud83d\udccd \ub364\ubca8 \uc2a4\ud2f0\ud504 ( \ub454\uadfc \ubc0f \ud584\uc2a4\ud2b8\ub9c1 \uac15\ud654 )<br \/>\nDumbbell Stiff (strengthens glutes and hamstrings)<\/p>\n<p>\ud83d\udccd \ub364\ubca8 \uc6d0\ub808\uadf8 \ub7f0\uc9c0 ( \ub454\uadfc \ubc0f \ud558\uccb4 \uadfc\ub825 \uac15\ud654 )<br \/>\nDumbbell one-leg lunges (to strengthen the glutes and lower body)<\/p>\n<p>&#8211;<\/p>\n<p>\uad6d\ub0b4\uc0b0 \ucd5c\uace0\uae09 \uac74\uac15\ucc28 !! \ub8e8\ub098\ud2f0 \uc640 \ud568\uaed8 \ud83c\udf19\u2728<\/p>\n<p>\ud0c0\uc0ac \uc81c\ud488\ub4e4\uacfc \ub2ec\ub9ac \ubaa8\ub4e0 \uc6d0\ubb3c\uc774 \uad6d\ub0b4\uc0b0<br \/>\n&#8216; \ud604\ubbf8, \ud325, \uc791\ub450\ucf69, \ud638\ubc15, \uc625\uc218\uc218, \uc6b0\uc5c9<br \/>\n\ube44\ud2b8, \ub3c4\ub77c\uc9c0 &#8216; \uad6c\uc131\ub418\uc5b4 \uccb4\uc9c0\ubc29 \uac10\uc18c\uc640<br \/>\n\uadfc\uc131\uc7a5\uc740 \ubb3c\ub860 \uba74\uc5ed\ub825\uacfc \ub208 \uac74\uac15, \uae30\uad00\uc9c0<br \/>\n\ud608\uad00 \ub4f1\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc8fc\uace0 \ud53c\ubd80\uc640 \uc8fc\ub984,<br \/>\n\ub178\ud654 \ubc29\uc9c0\uc5d0\ub3c4 \uc88b\uc740 \uac74\uac15\uc744 \uc704\ud55c \uc644\ubcbd\ud55c<br \/>\n\uc62c\uc778\uc6d0 \uc81c\ud488 !! \ud83c\udf75<\/p>\n<p>\ud2f0\ubc31 \ud55c \uac1c\uc758 \uc591\uc774 2g\uc774\ub098 \ub418\uc5b4\uc11c<br \/>\n3~4\ubc88\uae4c\uc9c0\ub3c4 \uace0\uc18c\ud55c \ub9db\uc774 \uc720\uc9c0\ub3fc<br \/>\n\uc5ec\ub7ec\ubc88 \uc6b0\ub824\ub0b4\ub3c4 \uc88b\uc740\ub370\ub2e4 \uce5c\ud658\uacbd<br \/>\n\uc0dd\ubd84\ud574\uc131 \ud544\ud130\ub97c \uc0ac\uc6a9\ud55c \ud2f0\ubc31\uc774\ub77c<br \/>\n\ud658\uacbd\ud638\ub974\ubaac \uac71\uc815\uc5c6\uc774 \uc548\uc804\ud558\uac8c<br \/>\n\ub9c8\uc2e4 \uc218 \uc788\uc5b4\uc694. \ucc28 \uc131\ubd84\ub3c4 \uce74\ud398\uc778<br \/>\n0\uc774\ub77c \ucee4\ud53c\ub97c \ubabb\ub9c8\uc2dc\uac70\ub098 \uc784\uc0b0\ubd80\ub3c4<br \/>\n\ubd80\ub2f4\uc5c6\uc774 \ub9c8\uc2e4 \uc218 \uc788\ub2f5\ub2c8\ub2e4 !!<\/p>\n<p>\ub85c\uace0\uc640 \ud328\ud0a4\uc9c0\uc5d0\uc11c \uc774\ubbf8 \ud004\ub9ac\ud2f0\uac00<br \/>\n\ub290\uaef4\uc9c0\ub294 \ucd5c\uace0\uae09 \uac74\uac15\ucc28 \ub8e8\ub098\ud2f0 !!<\/p>\n<p>\ud83d\udc49 \uc774\ub7f0 \ubd84\ub4e4\uc5d0\uac8c \ud544\uc218 !!<br \/>\n\u2022 \ub2ec\uace0 \uc9e0 \uc74c\uc2dd\uc744 \uc88b\uc544\ud558\ub294 \uc0ac\ub78c<br \/>\n\u2022 \uc220\uc790\ub9ac\uac00 \uc7a6\uac70\ub098 \ud0c4\uc218\ud654\ubb3c\uc774\ub098 \uc57c\uc2dd\uc744 \uc790\uc8fc \uba39\ub294 \uc0ac\ub78c<br \/>\n\u2022 \uc6b4\ub3d9 \ud558\ub294 \uc0ac\ub78c<br \/>\n\u2022 \ub9f9\ubb3c \ub9c8\uc2dc\uae30 \ud798\ub4dc\uc2e0 \ubd84<\/p>\n<p>\ud558\ub8e8\uc5d0 2L \uc218\ubd84 \uc12d\ucde8 \uc2dc \ub2e4\uc774\uc5b4\ud2b8\uc640<br \/>\n\uccb4\uc911\uac10\ub7c9\uc5d0 \ub3c4\uc6c0 \ub418\ub294 \uac70 \uc544\uc2dc\uc8e0 !!<\/p>\n<p>\ubaa8\ub450\ub4e4 \ub8e8\ub098\ud2f0\uc640 \ud568\uaed8 \ub354\uc6b1 \uac74\uac15\ud574\uc9c0\uc138\uc694 \u2764\ufe0f<br \/>\n\uc800\ub3c4 \uc694\uc998 \ub8e8\ub098\ud2f0\uc640 \ud568\uaed8 \ub4dd\uadfc\ub4dd\uadfc \uc911 ~ !!!<\/p>\n<p>#\uc6b4\ub3d9 #\ud5ec\uc2a4\uc7a5 #\ud3fc\ub864\ub7ec #\uc2a4\ud2b8\ub808\uce6d #\ud5ec\uc2a4<br \/>\n#workout #yoga #stretch #foamroller<\/p>","protected":false},"excerpt":{"rendered":"<p>* \ubcf8 \uc601\uc0c1\uc740 \ub8e8\ub098\ud2f0\uc758 \uc720\ub8cc\uad11\uace0\ub97c \ud3ec\ud568\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ud5ec\uc2a4\uc7a5\uc5d0\uc11c \uad6d\ub0b4\uc0b0 \ub8e8\ub098\ud2f0 \ub9c8\uc2dc\uba74\uc11c \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d\uacfc<br \/>\n\uac04\ub2e8\ud55c \ub364\ubca8 \ub454\uadfc \uc6b4\ub3d9\uc744 \ud574\ubd24\uc5b4\uc694 !! \uc624\ub298\uc758 \uc6b4\ub3d9 \uc21c\uc11c !!<\/p>\n<p>\ud83d\udccd \uc885\uc544\ub9ac \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d ( \ubb49\uce5c \ub2e4\ub9ac \uadfc\uc721 \ud480\uc5b4\uc8fc\uae30 )<br \/>\nCalf foam roller stretch (relieves tight leg muscles)<\/p>\n<p>\ud83d\udccd \ucc99\ucd94 \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d ( \uad7d\uc740 \ub4f1\uc744 \ud3b4\uc8fc\ub294\ub370 \ud6a8\uacfc\uc801 )<br \/>\nSpinal Foam Roller Stretch (Effective for straightening bent back)<\/p>\n<p>\ud83d\udccd \uc606\uad6c\ub9ac \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d ( \uad70\uc0b4 \uc81c\uac70\uc5d0 \ub3c4\uc6c0\uc744 \uc90c )<br \/>\nSide foam roller stretch (helps manage fat)<\/p>\n<p>\ud83d\udccd \uc55e\ubc85\uc9c0 \ud3fc\ub864\ub7ec \uc2a4\ud2b8\ub808\uce6d ( \ubb49\uce5c \uadfc\uc721 \ud480\uc5b4\uc8fc\uae30 )<br \/>\nFront thigh foam roller stretch (relieves tight muscles)<\/p>\n<p>\ud83d\udccd \ud799 \uc4f0\ub7ec\uc2a4\ud2b8 ( \ubb34\ub98e\uc5d0 \ubd80\ub2f4\uc774 \uc801\uc740 \ub454\uadfc \uc6b4\ub3d9 )<br \/>\nHip thrust (gluteal exercise that puts less strain on the knee)<\/p>\n<p>\ud83d\udccd \ub364\ubca8 \uc2a4\ud2f0\ud504 ( \ub454\uadfc \ubc0f \ud584\uc2a4\ud2b8\ub9c1 \uac15\ud654 )<br \/>\nDumbbell Stiff (strengthens glutes and hamstrings)<\/p>\n<p>\ud83d\udccd \ub364\ubca8 \uc6d0\ub808\uadf8 \ub7f0\uc9c0 ( \ub454\uadfc \ubc0f \ud558\uccb4 \uadfc\ub825 \uac15\ud654 )<br \/>\nDumbbell one-leg lunges (to strengthen the glutes and lower body)<\/p>\n<p>&#8211;<\/p>\n<p>\uad6d\ub0b4\uc0b0 \ucd5c\uace0\uae09 \uac74\uac15\ucc28 !! \ub8e8\ub098\ud2f0 \uc640 \ud568\uaed8 \ud83c\udf19\u2728<\/p>\n<p>\ud0c0\uc0ac \uc81c\ud488\ub4e4\uacfc \ub2ec\ub9ac \ubaa8\ub4e0 \uc6d0\ubb3c\uc774 \uad6d\ub0b4\uc0b0<br \/>\n&#8216; \ud604\ubbf8, \ud325, \uc791\ub450\ucf69, \ud638\ubc15, \uc625\uc218\uc218, \uc6b0\uc5c9<br \/>\n\ube44\ud2b8, \ub3c4\ub77c\uc9c0 &#8216; \uad6c\uc131\ub418\uc5b4 \uccb4\uc9c0\ubc29 \uac10\uc18c\uc640<br \/>\n\uadfc\uc131\uc7a5\uc740 \ubb3c\ub860 \uba74\uc5ed\ub825\uacfc \ub208 \uac74\uac15, \uae30\uad00\uc9c0<br \/>\n\ud608\uad00 \ub4f1\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc8fc\uace0 \ud53c\ubd80\uc640 \uc8fc\ub984,<br \/>\n\ub178\ud654 \ubc29\uc9c0\uc5d0\ub3c4 \uc88b\uc740 \uac74\uac15\uc744 \uc704\ud55c \uc644\ubcbd\ud55c<br \/>\n\uc62c\uc778\uc6d0 \uc81c\ud488 !! \ud83c\udf75<\/p>\n<p>\ud2f0\ubc31 \ud55c \uac1c\uc758 \uc591\uc774 2g\uc774\ub098 \ub418\uc5b4\uc11c<br \/>\n3~4\ubc88\uae4c\uc9c0\ub3c4 \uace0\uc18c\ud55c \ub9db\uc774 \uc720\uc9c0\ub3fc<br \/>\n\uc5ec\ub7ec\ubc88 \uc6b0\ub824\ub0b4\ub3c4 \uc88b\uc740\ub370\ub2e4 \uce5c\ud658\uacbd<br \/>\n\uc0dd\ubd84\ud574\uc131 \ud544\ud130\ub97c \uc0ac\uc6a9\ud55c \ud2f0\ubc31\uc774\ub77c<br \/>\n\ud658\uacbd\ud638\ub974\ubaac \uac71\uc815\uc5c6\uc774 \uc548\uc804\ud558\uac8c<br \/>\n\ub9c8\uc2e4 \uc218 \uc788\uc5b4\uc694. \ucc28 \uc131\ubd84\ub3c4 \uce74\ud398\uc778<br \/>\n0\uc774\ub77c \ucee4\ud53c\ub97c \ubabb\ub9c8\uc2dc\uac70\ub098 \uc784\uc0b0\ubd80\ub3c4<br \/>\n\ubd80\ub2f4\uc5c6\uc774 \ub9c8\uc2e4 \uc218 \uc788\ub2f5\ub2c8\ub2e4 !!<\/p>\n<p>\ub85c\uace0\uc640 \ud328\ud0a4\uc9c0\uc5d0\uc11c \uc774\ubbf8 \ud004\ub9ac\ud2f0\uac00<br \/>\n\ub290\uaef4\uc9c0\ub294 \ucd5c\uace0\uae09 \uac74\uac15\ucc28 \ub8e8\ub098\ud2f0 !!<\/p>\n<p>\ud83d\udc49 \uc774\ub7f0 \ubd84\ub4e4\uc5d0\uac8c \ud544\uc218 !!<br \/>\n\u2022 \ub2ec\uace0 \uc9e0 \uc74c\uc2dd\uc744 \uc88b\uc544\ud558\ub294 \uc0ac\ub78c<br \/>\n\u2022 \uc220\uc790\ub9ac\uac00 \uc7a6\uac70\ub098 \ud0c4\uc218\ud654\ubb3c\uc774\ub098 \uc57c\uc2dd\uc744 \uc790\uc8fc \uba39\ub294 \uc0ac\ub78c<br \/>\n\u2022 \uc6b4\ub3d9 \ud558\ub294 \uc0ac\ub78c<br \/>\n\u2022 \ub9f9\ubb3c \ub9c8\uc2dc\uae30 \ud798\ub4dc\uc2e0 \ubd84<\/p>\n<p>\ud558\ub8e8\uc5d0 2L \uc218\ubd84 \uc12d\ucde8 \uc2dc \ub2e4\uc774\uc5b4\ud2b8\uc640<br \/>\n\uccb4\uc911\uac10\ub7c9\uc5d0 \ub3c4\uc6c0 \ub418\ub294 \uac70 \uc544\uc2dc\uc8e0 !!<\/p>\n<p>\ubaa8\ub450\ub4e4 \ub8e8\ub098\ud2f0\uc640 \ud568\uaed8 \ub354\uc6b1 \uac74\uac15\ud574\uc9c0\uc138\uc694 \u2764\ufe0f<br \/>\n\uc800\ub3c4 \uc694\uc998 \ub8e8\ub098\ud2f0\uc640 \ud568\uaed8 \ub4dd\uadfc\ub4dd\uadfc \uc911 ~ !!!<\/p>\n<p>#\uc6b4\ub3d9 #\ud5ec\uc2a4\uc7a5 #\ud3fc\ub864\ub7ec #\uc2a4\ud2b8\ub808\uce6d #\ud5ec\uc2a4<br \/>\n#workout #yoga #stretch #foamroller<\/p>","protected":false},"author":2,"featured_media":13343,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[2701,157,2738,170,149,576,187,76,1926,1198,1271,1163,1183,2737,1425,1164,1214,1463],"class_list":["post-11438","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tubes","tag-athlete","tag-exercise","tag-foam-roller","tag-gym","tag-stretch","tag-stretching","tag-workout","tag-yoga","tag-1926","tag-1198","tag-1271","tag-1163","tag-1183","tag-2737","tag-1425","tag-1164","tag-1214","tag-1463"],"_links":{"self":[{"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/posts\/11438","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/comments?post=11438"}],"version-history":[{"count":0,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/posts\/11438\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/media\/13343"}],"wp:attachment":[{"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/media?parent=11438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/categories?post=11438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bpeach.com\/cn\/wp-json\/wp\/v2\/tags?post=11438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}