# 복직근 강화 호흡 운동: 팔꿈치를 올리고 5초 유지

- Original post: https://www.twitter.com/i/status/2068982325967560743
- Source account: [@yasechan_diet](https://x.com/yasechan_diet)
- Source language: Japanese
- Target language: Korean
- Duration: 0:32
- Published: 2026-06-23
- Machine translated. Check the original before quoting.
- Canonical URL: https://www.translate.mom/transcript/33hY65N06X2X/ko/%EB%B3%B5%EC%A7%81%EA%B7%BC-%EA%B0%95%ED%99%94-%ED%98%B8%ED%9D%A1-%EC%9A%B4%EB%8F%99-%ED%8C%94%EA%BF%88%EC%B9%98%EB%A5%BC-%EC%98%AC%EB%A6%AC%EA%B3%A0-5%EC%B4%88-%EC%9C%A0%EC%A7%80
- Original-language version: https://www.translate.mom/transcript/33hY65N06X2X/ja/%E8%85%B9%E7%9B%B4%E7%AD%8B%E3%82%92%E9%8D%9B%E3%81%88%E3%82%8B%E5%91%BC%E5%90%B8%E6%B3%95-%E8%82%98%E3%82%92%E4%B8%8A%E3%81%92%E3%81%A65%E7%A7%92%E3%82%AD%E3%83%BC%E3%83%97.md

## Transcript

[0:00](https://www.translate.mom/transcript/33hY65N06X2X/ko/%EB%B3%B5%EC%A7%81%EA%B7%BC-%EA%B0%95%ED%99%94-%ED%98%B8%ED%9D%A1-%EC%9A%B4%EB%8F%99-%ED%8C%94%EA%BF%88%EC%B9%98%EB%A5%BC-%EC%98%AC%EB%A6%AC%EA%B3%A0-5%EC%B4%88-%EC%9C%A0%EC%A7%80) 뒷머리를고정하고 팔꿈치위치를귀보다위로 올립니다.한발을앞으로 내딛고발끝에힘을주며코로숨을 들이마시며배를집어넣습니다.

[0:18](https://www.translate.mom/transcript/33hY65N06X2X/ko/%EB%B3%B5%EC%A7%81%EA%B7%BC-%EA%B0%95%ED%99%94-%ED%98%B8%ED%9D%A1-%EC%9A%B4%EB%8F%99-%ED%8C%94%EA%BF%88%EC%B9%98%EB%A5%BC-%EC%98%AC%EB%A6%AC%EA%B3%A0-5%EC%B4%88-%EC%9C%A0%EC%A7%80?t=18) 그리고입으로숨을 내쉬면서천천히복직근을위에서 누르듯이힘을줍니다. 이상태로5초간 유지합니다.