{"id":15407,"date":"2026-04-14T06:24:00","date_gmt":"2026-04-14T06:24:00","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=15407"},"modified":"2026-04-14T06:24:00","modified_gmt":"2026-04-14T06:24:00","slug":"%ec%96%b4%eb%a5%b4%ec%8b%a0-%eb%a7%9e%ec%b6%a4%ed%98%95-%ec%8b%a4%eb%82%b4-%ec%9a%b4%eb%8f%99-%ec%8b%ac%ec%b8%b5-%ea%b0%80%ec%9d%b4%eb%93%9c-t4-497","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=15407","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T4-497)"},"content":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uc0b6\uc744 \uc751\uc6d0\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc744 \ub118\uc5b4, \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\uace0 \ud65c\ub825\uc744 \ubd88\uc5b4\ub123\ub294 \ud544\uc218\uc801\uc778 \ud65c\ub3d9\uc785\ub2c8\ub2e4. \ud2b9\ud788 \ub0a0\uc528\ub098 \uc678\ubd80 \ud658\uacbd\uc5d0 \uad6c\uc560\ubc1b\uc9c0 \uc54a\uace0 \uc5b8\uc81c\ub4e0 \uc548\uc804\ud558\uac8c \ud560 \uc218 \uc788\ub294 \u2018\uc2e4\ub0b4 \uc6b4\ub3d9\u2019\uc740 \uc5b4\ub974\uc2e0 \uac74\uac15 \uad00\ub9ac\uc758 \ud575\uc2ec \uc694\uc18c\ub85c \uc790\ub9ac \uc7a1\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\uc5d0\uc11c\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uc2e0\uccb4 \uc0c1\ud0dc\uc640 \ud544\uc694\uc5d0 \ub9de\ucdb0 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\ub294 \ubc29\ubc95\uc744 \uc790\uc138\ud788 \uc548\ub0b4\ud574 \ub4dc\ub9bd\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \uc911\uc694\uc131\ubd80\ud130 \uc2e4\uc9c8\uc801\uc778 \uc6b4\ub3d9 \ubc29\ubc95, \uadf8\ub9ac\uace0 \uc548\uc804 \uc218\uce59\uae4c\uc9c0 \uaf3c\uaf3c\ud788 \uc0b4\ud3b4\ubcf4\uba70 \uac74\uac15\ud55c \uc77c\uc0c1\uc744 \uac00\uafd4\ub098\uac00\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \uc65c \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ud2b9\ud788 \uc911\uc694\ud55c \uba87 \uac00\uc9c0 \uc774\uc720\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub0a0\uc528\uc640 \ud658\uacbd\uc758 \uc81c\uc57d \uadf9\ubcf5:<\/strong> \ubbf8\uc138\uba3c\uc9c0, \ud3ed\uc5fc, \ud55c\ud30c, \ube44 \ub4f1 \uc678\ubd80 \ub0a0\uc528 \ubcc0\ud654\uc5d0 \ubbfc\uac10\ud55c \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uac00\uc7a5 \uc548\uc804\ud558\uace0 \uafb8\uc900\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub294 \ub300\uc548\uc785\ub2c8\ub2e4. \uacc4\uc808\uacfc \uc0c1\uad00\uc5c6\uc774 \uc5b8\uc81c\ub4e0\uc9c0 \ud3b8\uc548\ud55c \ud658\uacbd\uc5d0\uc11c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub2e4\ub294 \ud070 \uc7a5\uc810\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub099\uc0c1 \uc704\ud5d8 \uac10\uc18c:<\/strong> \uc2e4\uc678 \ud65c\ub3d9\uc740 \uc608\uce21 \ubd88\uac00\ub2a5\ud55c \uc9c0\ud615, \ubbf8\ub044\ub7ec\uc6b4 \ubc14\ub2e5 \ub4f1\uc73c\ub85c \ub099\uc0c1 \uc704\ud5d8\uc774 \ub530\ub97c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc2e4\ub0b4\ub294 \ube44\uad50\uc801 \ud3c9\ud0c4\ud558\uace0 \uc548\uc804\ud558\uac8c \uc815\ub3c8\ub41c \uacf5\uac04\uc5d0\uc11c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc5b4 \ub099\uc0c1 \uc0ac\uace0\uc758 \uc704\ud5d8\uc744 \ud604\uc800\ud788 \uc904\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uac1c\uc778 \ub9de\ucda4\ud615 \uc6b4\ub3d9 \uac00\ub2a5:<\/strong> \uc9d1\uacfc \uac19\uc740 \uc775\uc219\ud55c \uc2e4\ub0b4 \uacf5\uac04\uc5d0\uc11c\ub294 \ubcf8\uc778\uc758 \ucee8\ub514\uc158\uacfc \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \uc6b4\ub3d9 \uac15\ub3c4\uc640 \uc885\ub958\ub97c \uc870\uc808\ud558\uae30 \uc6a9\uc774\ud569\ub2c8\ub2e4. \ub610\ud55c, \ud544\uc694\uc2dc \ubcf4\uc870 \ub3c4\uad6c\ub97c \ud65c\uc6a9\ud558\uc5ec \ub354\uc6b1 \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc2e0 \uac74\uac15 \uc99d\uc9c4:<\/strong> \uafb8\uc900\ud55c \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uc6b0\uc6b8\uac10\uc744 \uac10\uc18c\uc2dc\ud0a4\uace0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\uba70, \uc778\uc9c0 \uae30\ub2a5 \ud5a5\uc0c1\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc2e4\ub0b4\uc5d0\uc11c \ud3b8\uc548\ud558\uac8c \uc6b4\ub3d9\ud558\uba70 \uc131\ucde8\uac10\uc744 \ub290\ub07c\ub294 \uac83\uc740 \uc5b4\ub974\uc2e0\uc758 \uc815\uc2e0 \uac74\uac15\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/li>\n<li><strong>\uadfc\ub825 \ubc0f \uc720\uc5f0\uc131 \uc720\uc9c0:<\/strong> \ub178\ud654\ub85c \uc778\ud55c \uadfc\ub825 \uc190\uc2e4(\uadfc\uac10\uc18c\uc99d)\uacfc \uad00\uc808 \uc720\uc5f0\uc131 \uc800\ud558\ub294 \uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791\uc758 \uc5b4\ub824\uc6c0\uacfc \uc9c1\uacb0\ub429\ub2c8\ub2e4. \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc774\ub7ec\ud55c \ub178\ud654 \uacfc\uc815\uc744 \ub2a6\ucd94\uace0 \ub3c5\ub9bd\uc801\uc778 \uc0dd\ud65c\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \ud575\uc2ec \uc6d0\uce59<\/h2>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc744 \uc704\ud55c \uc6b4\ub3d9\uc740 \u2018\uc548\uc804\u2019\uacfc \u2018\uac1c\uc778\ud654\u2019\uac00 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4. \ub2e4\uc74c \uc6d0\uce59\ub4e4\uc744 \uae30\uc5b5\ud574 \uc8fc\uc138\uc694.<\/p>\n<ul>\n<li><strong>\uc758\uc0ac\uc640\uc758 \uc0c1\ub2f4:<\/strong> \uc6b4\ub3d9 \uc2dc\uc791 \uc804 \ubc18\ub4dc\uc2dc \uc758\uc0ac\uc640 \uc0c1\ub2f4\ud558\uc5ec \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc, \uae30\uc800 \uc9c8\ud658, \ubcf5\uc6a9 \uc911\uc778 \uc57d \ub4f1\uc744 \uace0\ub824\ud55c \uc6b4\ub3d9 \uac00\ub2a5 \uc5ec\ubd80\uc640 \uc801\uc815 \uac15\ub3c4\ub97c \ud655\uc778\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc810\uc9c4\uc801 \uc99d\uac00:<\/strong> \ucc98\uc74c\ubd80\ud130 \ubb34\ub9ac\ud55c \uc6b4\ub3d9\uc740 \ubd80\uc0c1\uc758 \uc6d0\uc778\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac00\ubcbc\uc6b4 \uac15\ub3c4\ub85c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \uc6b4\ub3d9 \uc2dc\uac04, \ud69f\uc218, \uac15\ub3c4\ub97c \ub298\ub824\ub098\uac00\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub2e4\uc591\ud55c \uc6b4\ub3d9 \uc885\ub958:<\/strong> \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615, \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uace8\uace0\ub8e8 \ubcd1\ud589\ud558\uc5ec \uc804\uc2e0 \uac74\uac15\uc744 \uc99d\uc9c4\uc2dc\ud0a4\ub294 \uac83\uc774 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ubab8\uc758 \uc2e0\ud638\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30:<\/strong> \uc6b4\ub3d9 \uc911 \ud1b5\uc99d, \uc5b4\uc9c0\ub7fc\uc99d, \uc228 \uac00\uc068 \ub4f1 \ubd88\ud3b8\ud568\uc774 \ub290\uaef4\uc9c0\uba74 \uc989\uc2dc \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc990\uac70\uc6c0 \uc720\uc9c0:<\/strong> \uc6b4\ub3d9\uc744 \u2018\ud574\uc57c \ud558\ub294 \uc77c\u2019\uc774 \uc544\ub2cc \u2018\uc990\uac70\uc6b4 \ud65c\ub3d9\u2019\uc73c\ub85c \uc5ec\uae30\ub3c4\ub85d \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ud2c0\uac70\ub098, \uac00\uc871\uacfc \ud568\uaed8 \ud558\ub294 \ub4f1 \ub3d9\uae30 \ubd80\uc5ec \uc694\uc18c\ub97c \ucc3e\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc885\ub958 (\uc2ec\uce35 \uac00\uc774\ub4dc)<\/h2>\n<p>\uc774\uc81c \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc9d1\uc5d0\uc11c \uc548\uc804\ud558\uac8c \ud560 \uc218 \uc788\ub294 \ub2e4\uc591\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\ub4e4\uc744 \uc18c\uac1c\ud574 \ub4dc\ub9bd\ub2c8\ub2e4. \uac01 \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0\uc758 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \uc870\uc808\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uadfc\ub825 \uac15\ud654 \uc6b4\ub3d9<\/h3>\n<p>\uadfc\ub825 \uc6b4\ub3d9\uc740 \uadfc\uac10\uc18c\uc99d \uc608\ubc29, \uad00\uc808 \uc9c0\uc9c0, \uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791 \ub2a5\ub825 \ud5a5\uc0c1\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc758\uc790 \uc2a4\ucffc\ud2b8 (Chair Squat)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \ubc1c\uc740 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9bd\ub2c8\ub2e4. \ud314\uc740 \uc55e\uc73c\ub85c \ub098\ub780\ud788 \ud558\uac70\ub098 \uac00\uc2b4\uc5d0 \uad50\ucc28\ud569\ub2c8\ub2e4. \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ube7c\uba70 \ucc9c\ucc9c\ud788 \uc758\uc790\uc5d0 \uc549\ub4ef\uc774 \ub0b4\ub824\uac14\ub2e4\uac00, \ubb34\ub98e\uc5d0 \ubd80\ub2f4\uc774 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ud5c8\ubc85\uc9c0 \ud798\uc73c\ub85c \ub2e4\uc2dc \uc77c\uc5b4\uc12d\ub2c8\ub2e4. \uc644\uc804\ud788 \uc549\uc9c0 \uc54a\uace0 \uc0b4\uc9dd \ub2ff\uc558\ub2e4\uac00 \uc77c\uc5b4\ub098\ub294 \uac83\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud69f\uc218:<\/strong> 8-12\ud68c \ubc18\ubcf5, 2-3\uc138\ud2b8<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \ubb34\ub98e\uc774 \ubc1c\ub05d\ubcf4\ub2e4 \uc55e\uc73c\ub85c \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uace0, \ud5c8\ub9ac\uac00 \uad7d\uc9c0 \uc54a\ub3c4\ub85d \ud569\ub2c8\ub2e4. \ud544\uc694\uc2dc \uc758\uc790 \uc190\uc7a1\uc774\ub098 \ubcbd\uc744 \uc7a1\uace0 \uade0\ud615\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubcbd \ud478\uc26c\uc5c5 (Wall Push-up)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \ubcbd\uc5d0\uc11c \ud55c \ubc1c\uc790\uad6d \uc815\ub3c4 \ub5a8\uc5b4\uc838 \uc11c\uc11c \uc190\ubc14\ub2e5\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubcbd\uc5d0 \ub311\ub2c8\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9ac\uba70 \uc0c1\uccb4\ub97c \ubcbd\uc73c\ub85c \uae30\uc6b8\uc600\ub2e4\uac00 \ub2e4\uc2dc \ubc00\uc5b4\ub0c5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud69f\uc218:<\/strong> 10-15\ud68c \ubc18\ubcf5, 2-3\uc138\ud2b8<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \ud5c8\ub9ac\ub97c \ud3b4\uace0 \ubcf5\ubd80\uc5d0 \ud798\uc744 \uc90d\ub2c8\ub2e4. \ubcbd\uacfc \uba40\ub9ac \ub5a8\uc5b4\uc9c8\uc218\ub85d \uc6b4\ub3d9 \uac15\ub3c4\uac00 \ub192\uc544\uc9d1\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc544\ub839(\uc0dd\uc218\ubcd1) \ub4e4\uace0 \ud314 \uc62c\ub9ac\uae30 (Arm Raises with Light Weights)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc758\uc790\uc5d0 \uc549\uac70\ub098 \uc11c\uc11c \uc591\uc190\uc5d0 \uac00\ubcbc\uc6b4 \uc544\ub839(500ml \uc0dd\uc218\ubcd1\ub3c4 \uac00\ub2a5)\uc744 \ub4ed\ub2c8\ub2e4. \ud314\uafc8\uce58\ub97c \uc0b4\uc9dd \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc591\ud314\uc744 \uc606\uc73c\ub85c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub0b4\ub9bd\ub2c8\ub2e4. \ub610\ub294 \uc55e\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub0b4\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\ud69f\uc218:<\/strong> 10-15\ud68c \ubc18\ubcf5, 2-3\uc138\ud2b8<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \uc5b4\uae68\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \uac00\ubcbc\uc6b4 \ubb34\uac8c\ub85c \uc2dc\uc791\ud558\uace0, \ud314\uc744 \ub192\uc774 \uc62c\ub9ac\uc9c0 \uc54a\uc544\ub3c4 \ub429\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubc1c\uafc8\uce58 \ub4e4\uae30 (Calf Raises)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \ubcbd\uc774\ub098 \uc758\uc790\ub97c \uc7a1\uace0 \uc11c\uc11c \uade0\ud615\uc744 \uc7a1\uc2b5\ub2c8\ub2e4. \ubc1c\ub4a4\uafc8\uce58\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub0b4\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\ud69f\uc218:<\/strong> 10-15\ud68c \ubc18\ubcf5, 2-3\uc138\ud2b8<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \uc885\uc544\ub9ac \uadfc\uc721 \uac15\ud654\uc640 \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ub118\uc5b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ubc18\ub4dc\uc2dc \uc9c0\uc9c0\ubb3c\uc744 \uc7a1\uace0 \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>2. \uc720\uc5f0\uc131 \ubc0f \uc2a4\ud2b8\ub808\uce6d<\/h3>\n<p>\uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub298\ub9ac\uace0 \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4 \ubd80\uc0c1 \uc608\ubc29 \ubc0f \ud1b5\uc99d \uc644\ud654\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubaa9 \uc2a4\ud2b8\ub808\uce6d (Neck Stretch)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc758\uc790\uc5d0 \ubc14\ub974\uac8c \uc549\uc544 \uace0\uac1c\ub97c \ud55c\ucabd \uc5b4\uae68 \ubc29\ud5a5\uc73c\ub85c \ucc9c\ucc9c\ud788 \uae30\uc6b8\uc5ec \uc606 \ubaa9\uc744 \ub298\ub824\uc90d\ub2c8\ub2e4. \ubc18\ub300 \uc190\uc73c\ub85c \uba38\ub9ac\ub97c \uc9c0\uadf8\uc2dc \ub20c\ub7ec\uc8fc\uba74 \ub354\uc6b1 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ubc18\ub300\ud3b8\ub3c4 \ub3d9\uc77c\ud558\uac8c \ud569\ub2c8\ub2e4. \uc774\ud6c4 \uace0\uac1c\ub97c \uc55e\ub4a4\ub85c \uc219\uc600\ub2e4 \ud3b4\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc720\uc9c0 \uc2dc\uac04:<\/strong> \uac01 \uc790\uc138 15-20\ucd08 \uc720\uc9c0, 2-3\ud68c \ubc18\ubcf5<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \ubaa9\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ubd80\ub4dc\ub7fd\uac8c \uc2dc\ud589\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc5b4\uae68 \uc2a4\ud2b8\ub808\uce6d (Shoulder Stretch)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \ud55c\ucabd \ud314\uc744 \uc55e\uc73c\ub85c \ucb49 \ubed7\uc5b4 \ubc18\ub300\ud3b8 \uc5b4\uae68 \ucabd\uc73c\ub85c \ub118\uae41\ub2c8\ub2e4. \ub2e4\ub978 \ud314\ub85c \ub118\uae34 \ud314\uc758 \ud314\uafc8\uce58 \ubd80\ubd84\uc744 \uc7a1\uc544 \ubab8 \ucabd\uc73c\ub85c \uc9c0\uadf8\uc2dc \ub2f9\uaca8 \uc5b4\uae68 \ub4a4\ucabd\uc744 \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc720\uc9c0 \uc2dc\uac04:<\/strong> \uac01 \ud314 15-20\ucd08 \uc720\uc9c0, 2-3\ud68c \ubc18\ubcf5<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \ud1b5\uc99d\uc774 \uc5c6\ub294 \ubc94\uc704 \ub0b4\uc5d0\uc11c \uc2dc\ud589\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce6d (Hamstring Stretch)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucb49 \ud3b4\uace0 \ubc1c\ub4a4\uafc8\uce58\ub97c \ubc14\ub2e5\uc5d0 \ub311\ub2c8\ub2e4. \ubc1c\uac00\ub77d\uc740 \uc704\ub97c \ud5a5\ud558\uac8c \ud558\uace0, \ud5c8\ub9ac\ub97c \ud3b8 \uc0c1\ud0dc\uc5d0\uc11c \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc5ec \ud5c8\ubc85\uc9c0 \ub4a4\ucabd\uc774 \ub2f9\uae30\ub294 \ub290\ub08c\uc774 \ub4e4\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc720\uc9c0 \uc2dc\uac04:<\/strong> \uac01 \ub2e4\ub9ac 15-20\ucd08 \uc720\uc9c0, 2-3\ud68c \ubc18\ubcf5<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \ubb34\ub98e\uc740 \uc0b4\uc9dd \uad6c\ubd80\ub824\ub3c4 \uc88b\uace0, \ud5c8\ub9ac\uac00 \uad7d\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>3. \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1 \uc6b4\ub3d9<\/h3>\n<p>\ub099\uc0c1 \uc608\ubc29\uc5d0 \uac00\uc7a5 \uc911\uc694\ud55c \uc694\uc18c \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uafb8\uc900\ud788 \uc5f0\uc2b5\ud558\uc5ec \uc548\uc815\uc131\uc744 \ub192\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud55c \ubc1c \uc11c\uae30 (Single Leg Stand)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \ubcbd\uc774\ub098 \ud2bc\ud2bc\ud55c \uc758\uc790 \uc606\uc5d0 \uc11c\uc11c \uc190\uc73c\ub85c \uc9c0\uc9c0\ud569\ub2c8\ub2e4. \ud55c \ubc1c\uc744 \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub824 5-10\ucd08\uac04 \uade0\ud615\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc810\ucc28 \uc9c0\uc9c0 \uc5c6\uc774 \uc11c\ub294 \uc2dc\uac04\uc744 \ub298\ub824\ub098\uac11\ub2c8\ub2e4.<\/li>\n<li><strong>\ud69f\uc218:<\/strong> \uac01 \ubc1c 3-5\ud68c \ubc18\ubcf5, 2-3\uc138\ud2b8<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \ubc18\ub4dc\uc2dc \ub118\uc5b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc9c0\uc9c0\ubb3c\uc744 \uc7a1\uace0 \uc2dc\uc791\ud558\uace0, \ucda9\ubd84\ud788 \uc548\uc815\ub420 \ub54c\uae4c\uc9c0 \uc9c0\uc9c0\ubb3c\uc744 \ub193\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubc1c\ub4a4\uafc8\uce58-\ubc1c\uac00\ub77d \uac77\uae30 (Heel-to-Toe Walk)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \ubcbd\uc744 \ub530\ub77c \uac77\uac70\ub098 \ud2bc\ud2bc\ud55c \uac00\uad6c\ub97c \uc7a1\uace0 \ubc1c\ub4a4\uafc8\uce58\ub97c \uc55e\ubc1c\uc758 \ubc1c\uac00\ub77d\uc5d0 \ub531 \ubd99\uc5ec \ud55c \ubc1c\uc529 \uc55e\uc73c\ub85c \ub098\uc544\uac11\ub2c8\ub2e4. \ub9c8\uce58 \uc678\uc904 \ud0c0\uae30\ub97c \ud558\ub294 \uac83\ucc98\ub7fc \ucc9c\ucc9c\ud788 \uac77\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud69f\uc218:<\/strong> 5-10m \uc815\ub3c4 \uc655\ubcf5, 2-3\uc138\ud2b8<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \uade0\ud615\uc744 \uc783\uc9c0 \uc54a\ub3c4\ub85d \ucc9c\ucc9c\ud788, \uc870\uc2ec\uc2a4\ub7fd\uac8c \uc9c4\ud589\ud558\uba70, \ud56d\uc0c1 \uc9c0\uc9c0\ubb3c\uc744 \uc774\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>4. \uc720\uc0b0\uc18c \uc6b4\ub3d9<\/h3>\n<p>\uc2ec\ud608\uad00 \uac74\uac15 \uc99d\uc9c4, \uc9c0\uad6c\ub825 \ud5a5\uc0c1, \uccb4\uc911 \uc870\uc808, \uae30\ubd84 \uc804\ud658\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30 (Marching in Place)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uadf8 \uc790\ub9ac\uc5d0\uc11c \ud314\uacfc \ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc774\uba70 \uac77\ub294 \uac83\ucc98\ub7fc \uc81c\uc790\ub9ac\uac78\uc74c\uc744 \ud569\ub2c8\ub2e4. \ubb34\ub98e\uc744 \ucda9\ubd84\ud788 \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \ud314\ub3c4 \ud568\uaed8 \ud754\ub4e4\uc5b4\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2dc\uac04:<\/strong> 10-20\ubd84, \ubcf8\uc778\uc758 \uccb4\ub825\uc5d0 \ub9de\ucdb0 \uc870\uc808<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \uc18d\ub3c4\ub294 \ub300\ud654\uac00 \uac00\ub2a5\ud55c \uc815\ub3c4\ub85c \uc720\uc9c0\ud558\uace0, \uc9c0\ub8e8\ud558\uc9c0 \uc54a\uac8c \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ub4e4\uc73c\uba70 \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \ub304\uc2a4 (Light Dancing)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ud2c0\uace0 \ubab8\uc744 \uc790\uc720\ub86d\uac8c \uc6c0\uc9c1\uc785\ub2c8\ub2e4. \uac04\ub2e8\ud55c \uc728\ub3d9\uc774\ub098 \ud314\ub2e4\ub9ac \ub3d9\uc791\uc744 \ubc18\ubcf5\ud558\ub294 \uac83\ub9cc\uc73c\ub85c\ub3c4 \uc88b\uc740 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2dc\uac04:<\/strong> 10-20\ubd84<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \ub118\uc5b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\ubcc0 \uacf5\uac04\uc744 \ud655\ubcf4\ud558\uace0, \ubb34\ub9ac\ud55c \ub3d9\uc791\uc740 \ud53c\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc2e4\ub0b4 \uc790\uc804\uac70\/\uc2a4\ud14c\ud37c (Stationary Bike\/Stepper)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc2e4\ub0b4\uc6a9 \uc790\uc804\uac70 \ub610\ub294 \uc2a4\ud14c\ud37c\uac00 \uc788\ub2e4\uba74 \ud65c\uc6a9\ud569\ub2c8\ub2e4. \ub0ae\uc740 \uac15\ub3c4\uc5d0\uc11c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \uc2dc\uac04\uc744 \ub298\ub824\ub098\uac11\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2dc\uac04:<\/strong> 15-30\ubd84<\/li>\n<li><strong>\uc8fc\uc758:<\/strong> \uc2dc\uc791 \uc804 \uae30\uad6c\uc758 \uc548\uc804\uc131\uc744 \ud655\uc778\ud558\uace0, \ubc14\ub978 \uc790\uc138\ub85c \uc549\uac70\ub098 \uc11c\uc11c \uc6b4\ub3d9\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>5. \uc778\uc9c0 \ud65c\ub3d9\uacfc \uacb0\ud569\ub41c \uc6b4\ub3d9<\/h3>\n<p>\ub450 \uac00\uc9c0 \uc774\uc0c1\uc758 \uacfc\uc81c\ub97c \ub3d9\uc2dc\uc5d0 \uc218\ud589\ud558\uba70 \ub1cc \ud65c\ub3d9\uc744 \uc790\uadf9\ud558\uc5ec \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0 \ubc0f \uce58\ub9e4 \uc608\ubc29\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc22b\uc790 \uc138\uba70 \uac77\uae30\/\ud314 \ud754\ub4e4\uae30:<\/strong> \uc81c\uc790\ub9ac \uac77\uae30\ub97c \ud558\uba74\uc11c 100\ubd80\ud130 \uac70\uafb8\ub85c 3\uc529 \ube7c\uba74\uc11c \uc138\ub294 \ub4f1 \uacc4\uc0b0\uc744 \ubcd1\ud589\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0c9\uae54 \ubd80\ub974\uba70 \ubb3c\uac74 \ub9cc\uc9c0\uae30:<\/strong> \ubc29 \uc548\uc758 \ube68\uac04\uc0c9 \ubb3c\uac74\uc744 \ucc3e\uc544 \ub9cc\uc9c0\uba74\uc11c &#8216;\ube68\uac04\uc0c9&#8217;\uc774\ub77c\uace0 \ub9d0\ud558\uace0, \ub2e4\uc74c\uc5d0\ub294 \ud30c\ub780\uc0c9 \ubb3c\uac74\uc744 \ucc3e\ub294 \uc2dd\uc73c\ub85c \uc6c0\uc9c1\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uac00\uc0ac\uc5d0 \ub9de\ucdb0 \ud314\ub2e4\ub9ac \uc6c0\uc9c1\uc774\uae30:<\/strong> \ub3d9\uc694\ub098 \uac00\uc694\ub97c \ubd80\ub974\uac70\ub098 \ub4e4\uc73c\uba74\uc11c \uac00\uc0ac\uc758 \ud2b9\uc815 \ub2e8\uc5b4\uc5d0 \ub9de\ucdb0 \ubbf8\ub9ac \uc815\ud574\ub454 \ud314\ub2e4\ub9ac \ub3d9\uc791\uc744 \ud569\ub2c8\ub2e4. (\uc608: &#8220;\uc0b0\ud1a0\ub07c&#8221;\ub77c\ub294 \uac00\uc0ac\uc5d0 \ud314\uc744 \uc704\ub85c \uc62c\ub9ac\uae30)<\/li>\n<\/ul>\n<h2>\uc6b4\ub3d9 \uc804\ud6c4, \uc774\uac83\ub9cc\uc740 \uaf2d \uc9c0\ud0a4\uc138\uc694!<\/h2>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc758 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc744 \uc704\ud574 \uba87 \uac00\uc9c0 \uc911\uc694\ud55c \uc0ac\ud56d\ub4e4\uc744 \ubc18\ub4dc\uc2dc \uae30\uc5b5\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc900\ube44 \uc6b4\ub3d9 (Warm-up):<\/strong> \ubcf8 \uc6b4\ub3d9 \uc804 5-10\ubd84\uac04 \uac00\ubccd\uac8c \ubab8\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4. \uc81c\uc790\ub9ac \uac77\uae30, \ud314\ub2e4\ub9ac \ub3cc\ub9ac\uae30, \uad00\uc808 \ubd80\ub4dc\ub7fd\uac8c \uc6c0\uc9c1\uc774\uae30 \ub4f1\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uadfc\uc721\uacfc \uad00\uc808\uc744 \ubbf8\ub9ac \uc900\ube44\uc2dc\ucf1c \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ub9c8\ubb34\ub9ac \uc6b4\ub3d9 (Cool-down):<\/strong> \ubcf8 \uc6b4\ub3d9 \ud6c4 5-10\ubd84\uac04 \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uacfc \uc2ec\ubc15\uc218\ub97c \uc11c\uc11c\ud788 \ub0ae\ucd94\ub294 \ud65c\ub3d9\uc744 \ud569\ub2c8\ub2e4. \uadfc\uc721\uc758 \ud53c\ub85c\ub97c \ud480\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\ubd84 \uc12d\ucde8:<\/strong> \uc6b4\ub3d9 \uc804, \uc911, \ud6c4 \ucda9\ubd84\ud55c \uc218\ubd84\uc744 \uc12d\ucde8\ud558\uc5ec \ud0c8\uc218\ub97c \uc608\ubc29\ud558\uace0 \uc2e0\uccb4 \uae30\ub2a5\uc744 \uc6d0\ud65c\ud558\uac8c \uc720\uc9c0\ud569\ub2c8\ub2e4. \ubaa9\uc774 \ub9c8\ub974\uc9c0 \uc54a\uc544\ub3c4 \uc870\uae08\uc529 \uc790\uc8fc \ub9c8\uc2dc\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc801\uc808\ud55c \ubcf5\uc7a5\uacfc \uc2e0\ubc1c:<\/strong> \ud3b8\uc548\ud558\uace0 \uc6c0\uc9c1\uc774\uae30 \uc26c\uc6b4 \uc637\uc744 \uc785\uace0, \ubbf8\ub044\ub7fc \ubc29\uc9c0 \uae30\ub2a5\uc774 \uc788\ub294 \ud3b8\uc548\ud55c \uc6b4\ub3d9\ud654\ub97c \ucc29\uc6a9\ud569\ub2c8\ub2e4. \ub9e8\ubc1c\uc774\ub098 \uc591\ub9d0\ub9cc \uc2e0\uace0 \uc6b4\ub3d9\ud558\ub294 \uac83\uc740 \ub099\uc0c1 \uc704\ud5d8\uc744 \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc8fc\ubcc0 \ud658\uacbd \uc815\ub9ac:<\/strong> \uc6b4\ub3d9 \uacf5\uac04 \uc8fc\ubcc0\uc5d0 \uac78\ub824 \ub118\uc5b4\uc9c8 \uc218 \uc788\ub294 \ubb3c\uac74(\uc804\uc120, \ub7ec\uadf8, \uac00\uad6c \ub4f1)\uc744 \uce58\uc6cc \uc548\uc804\ud55c \ud658\uacbd\uc744 \uc870\uc131\ud569\ub2c8\ub2e4. \ud544\uc694\uc2dc \uc758\uc790\ub098 \ubcbd \ub4f1 \uc9c0\uc9c0\ud560 \uc218 \uc788\ub294 \uacf3\uc744 \ud655\ubcf4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubab8\uc758 \uc2e0\ud638\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30:<\/strong> \uc5b4\uc9c0\ub7fc\uc99d, \uac00\uc2b4 \ud1b5\uc99d, \uc2ec\ud55c \ud638\ud761 \uace4\ub780, \uad00\uc808 \ud1b5\uc99d \ub4f1 \uc774\uc0c1 \uc99d\uc0c1\uc774 \ub098\ud0c0\ub098\uba74 \uc989\uc2dc \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud558\uac70\ub098 \uc758\ub8cc\uc9c4\uacfc \uc0c1\ub2f4\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8\ud558\ub294 \uac74\uac15\ud55c \ub178\ub144<\/h2>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \ud544\uc694\ub97c \uba74\ubc00\ud788 \ud30c\uc545\ud558\uc5ec <strong>\ub9de\ucda4\ud615 \uc6b4\ub3d9 \uacc4\ud68d<\/strong>\uc744 \uc218\ub9bd\ud558\uace0 \uc2e4\ud589\ud560 \uc218 \uc788\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4. \uc804\ubb38 \uc694\uc591\ubcf4\ud638\uc0ac \uc120\uc0dd\ub2d8\ub4e4\uc740 \ub2e8\uc21c\ud788 \ub3cc\ubd04 \uc11c\ube44\uc2a4\ub97c \uc81c\uacf5\ud558\ub294 \uac83\uc744 \ub118\uc5b4, \uc5b4\ub974\uc2e0\uc758 <strong>\uc77c\uc0c1\uc0dd\ud65c \uc18d \uac74\uac15 \ud65c\ub3d9\uc744 \uc801\uadf9\uc801\uc73c\ub85c \uc9c0\uc6d0<\/strong>\ud558\ub294 \ud30c\ud2b8\ub108\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uac1c\ubcc4 \uc2e0\uccb4 \ub2a5\ub825 \ud3c9\uac00:<\/strong> \uc5b4\ub974\uc2e0\uc758 \uc6b4\ub3d9 \ub2a5\ub825, \uc9c8\ud658 \uc720\ubb34, \uc120\ud638\ub3c4 \ub4f1\uc744 \uace0\ub824\ud558\uc5ec \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc2e4\ub0b4 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc744 \uc124\uacc4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc804\ubb38\uac00\uc758 \uc548\uc804\ud55c \uc9c0\ub3c4:<\/strong> \uc694\uc591\ubcf4\ud638\uc0ac\uac00 \uc5b4\ub974\uc2e0 \uacc1\uc5d0\uc11c \ubc14\ub978 \uc790\uc138\ub97c \uc9c0\ub3c4\ud558\uace0, \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub3c4\ub85d \ud544\uc694\ud55c \ubcf4\uc870\uc640 \uc9c0\uc9c0 \uc5ed\ud560\uc744 \uc218\ud589\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uafb8\uc900\ud55c \ub3d9\uae30 \ubd80\uc5ec:<\/strong> \ud63c\uc790\uc11c\ub294 \uc6b4\ub3d9\ud558\uae30 \uc5b4\ub824\uc6cc\ud558\ub294 \uc5b4\ub974\uc2e0\ub4e4\ub3c4 \uc990\uac81\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub3c4\ub85d \uaca9\ub824\ud558\uace0, \uc131\ucde8\uac10\uc744 \ub290\ub084 \uc218 \uc788\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc804\ubc18\uc801\uc778 \uac74\uac15 \uad00\ub9ac \uc5f0\uacc4:<\/strong> \uc6b4\ub3d9\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc2dd\ub2e8 \uad00\ub9ac, \uc815\uc11c\uc801 \uc9c0\uc9c0 \ub4f1 \uc5b4\ub974\uc2e0\uc758 \uc804\ubc18\uc801\uc778 \uac74\uac15 \uad00\ub9ac\uac00 \uc720\uae30\uc801\uc73c\ub85c \uc5f0\uacc4\ub420 \uc218 \uc788\ub3c4\ub85d \uc885\ud569\uc801\uc778 \ucf00\uc5b4\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud55c \ub178\ub144\uc740 \uafb8\uc900\ud55c \uad00\ub9ac\uc640 \uad00\uc2ec\uc5d0\uc11c \uc2dc\uc791\ub429\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc9d1\uc5d0\uc11c \ud3b8\uc548\ud558\uace0 \uc548\uc804\ud558\uac8c \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \uc2e4\ucc9c\ud558\uba70 \ud65c\uae30\ucc2c \uc77c\uc0c1\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\ub3c4\ub85d \ub4e0\ub4e0\ud55c \ub3d9\ubc18\uc790\uac00 \ub418\uc5b4 \ub4dc\ub9b4 \uac83\uc744 \uc57d\uc18d\ub4dc\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\uac70\ub098 \uc5b4\ub974\uc2e0 \ub3cc\ubd04 \uc11c\ube44\uc2a4\uc5d0 \ub300\ud574 \ub354 \uc790\uc138\ud55c \uc0c1\ub2f4\uc744 \uc6d0\ud558\uc2dc\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub85c \ubb38\uc758\ud574 \uc8fc\uc138\uc694. \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \uc0b6\uc744 \uc704\ud574 \ucd5c\uc120\uc744 \ub2e4\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uc0b6\uc744 \uc751\uc6d0\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc744 \ub118\uc5b4, \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\uace0 \ud65c\ub825\uc744 \ubd88\uc5b4\ub123\ub294 \ud544\uc218\uc801\uc778 \ud65c\ub3d9\uc785\ub2c8\ub2e4. \ud2b9\ud788 \ub0a0\uc528\ub098 \uc678\ubd80 \ud658\uacbd\uc5d0 \uad6c\uc560\ubc1b\uc9c0 \uc54a\uace0 \uc5b8\uc81c\ub4e0 \uc548\uc804\ud558\uac8c \ud560 \uc218 \uc788\ub294 \u2018\uc2e4\ub0b4 \uc6b4\ub3d9\u2019\uc740 \uc5b4\ub974\uc2e0 \uac74\uac15 \uad00\ub9ac\uc758 \ud575\uc2ec \uc694\uc18c\ub85c \uc790\ub9ac \uc7a1\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\uc5d0\uc11c\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uc2e0\uccb4 \uc0c1\ud0dc\uc640 \ud544\uc694\uc5d0 \ub9de\ucdb0 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc2e4\ub0b4 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,10],"tags":[],"class_list":["post-15407","post","type-post","status-publish","format-standard","hentry","category-6","category-10"],"_links":{"self":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/15407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15407"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/15407\/revisions"}],"predecessor-version":[{"id":15408,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/15407\/revisions\/15408"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}