{"id":17800,"date":"2026-04-14T07:19:05","date_gmt":"2026-04-14T07:19:05","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=17800"},"modified":"2026-04-14T07:19:05","modified_gmt":"2026-04-14T07:19:05","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-t3-627","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=17800","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T3-627)"},"content":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8\uacfc \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc704\ud574 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \ub298 \ud568\uaed8\ud569\ub2c8\ub2e4. \uc678\ubd80 \ud65c\ub3d9\uc774 \uc5b4\ub835\uac70\ub098 \ub0a0\uc528\uc758 \uc81c\uc57d\uc744 \ubc1b\uc744 \ub54c, \ud639\uc740 \uac70\ub3d9\uc774 \ubd88\ud3b8\ud558\uc5ec \uc9d1 \ubc16\uc73c\ub85c \ub098\uc11c\uae30 \uc5b4\ub824\uc6b8 \ub54c\uc5d0\ub3c4 \uafb8\uc900\ud55c \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0 \uac74\uac15 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc744 \ub118\uc5b4, \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uccb4\ub825 \uc218\uc900\uc5d0 \uaf2d \ub9de\ub294 &#8216;\ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9&#8217;\uc740 \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\uace0 \uac74\uac15 \uc218\uba85\uc744 \uc5f0\uc7a5\ud558\ub294 \ub370 \uacb0\uc815\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\uc5d0\uc11c\ub294 \uc65c \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \uc911\uc694\ud55c\uc9c0, \uc5b4\ub5a4 \uc885\ub958\uc758 \uc6b4\ub3d9\uc744 \uc5b4\ub5bb\uac8c \ud574\uc57c \ud558\ub294\uc9c0, \uadf8\ub9ac\uace0 \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\ud558\uae30 \uc704\ud55c \uc8fc\uc758\uc0ac\ud56d\uae4c\uc9c0 \uc790\uc138\ud788 \uc548\ub0b4\ud574 \ub4dc\ub9ac\uace0\uc790 \ud569\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uc640 \ud568\uaed8 \uc9d1\uc548\uc5d0\uc11c\ub3c4 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ubc29\ubc95\uc744 \uc54c\uc544\ubcf4\uc2dc\uc8e0.<\/p>\n<h2>\uc65c \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\ub098\uc774\uac00 \ub4e4\uc218\ub85d \uc2e0\uccb4 \ud65c\ub3d9\ub7c9\uc774 \uc904\uc5b4\ub4e4\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc6b4\ub3d9 \ubd80\uc871\uc740 \uadfc\ub825 \uc57d\ud654, \uade0\ud615 \uac10\uac01 \uc800\ud558, \uace8\ubc00\ub3c4 \uac10\uc18c\ub294 \ubb3c\ub860 \uc6b0\uc6b8\uac10 \uc99d\uac00\uc640 \uc778\uc9c0 \uae30\ub2a5 \uc800\ud558\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uc744 \uc704\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \ub2e4\uc74c\uacfc \uac19\uc740 \ub2e4\uc591\ud55c \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc548\uc804\uc131 \ud655\ubcf4:<\/strong> \uc678\ubd80 \ub0a0\uc528(\ud3ed\uc5fc, \ud55c\ud30c, \ubbf8\uc138\uba3c\uc9c0)\ub098 \ub099\uc0c1 \uc704\ud5d8 \uc5c6\uc774 \uc548\uc804\ud55c \ud658\uacbd\uc5d0\uc11c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc811\uadfc\uc131 \ubc0f \ud3b8\ub9ac\uc131:<\/strong> \uc2dc\uac04\uacfc \uc7a5\uc18c\uc758 \uc81c\uc57d \uc5c6\uc774 \uc5b8\uc81c\ub4e0 \uc9d1\uc5d0\uc11c \ud3b8\uc548\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc5b4 \uc6b4\ub3d9 \uc2b5\uad00\uc744 \uafb8\uc900\ud788 \uc720\uc9c0\ud558\uae30 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2e0\uccb4 \uae30\ub2a5 \uc720\uc9c0 \ubc0f \ud5a5\uc0c1:<\/strong> \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615 \uac10\uac01\uc744 \uc99d\uc9c4\uc2dc\ucf1c \uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791(ADL) \uc218\ud589 \ub2a5\ub825\uc744 \uc720\uc9c0\ud558\uace0 \ub099\uc0c1 \uc704\ud5d8\uc744 \uc904\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc2e0 \uac74\uac15 \uc99d\uc9c4:<\/strong> \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc644\ud654\ud558\uace0 \uae30\ubd84\uc744 \uc88b\uac8c \ud558\uc5ec \uc6b0\uc6b8\uac10\uacfc \ubd88\uc548\uac10\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0:<\/strong> \uc6b4\ub3d9 \uc911 \ub1cc\ub97c \ud65c\uc6a9\ud558\ub294 \ud65c\ub3d9\uc740 \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0 \ubc0f \uce58\ub9e4 \uc608\ubc29\uc5d0\ub3c4 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\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>\ubaa8\ub4e0 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub3d9\uc77c\ud55c \uc6b4\ub3d9\ubc95\uc744 \uc801\uc6a9\ud558\ub294 \uac83\uc740 \ubc14\ub78c\uc9c1\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uac01\uc790\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uccb4\ub825 \uc218\uc900\uc5d0 \ub9de\ucdb0 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub2e4\uc74c \uc6d0\uce59\ub4e4\uc744 \uaf2d \uae30\uc5b5\ud574 \uc8fc\uc138\uc694.<\/p>\n<h3>1. \uc804\ubb38\uac00\uc640\uc758 \uc0c1\ub2f4<\/h3>\n<p>\uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0\ub294 \ubc18\ub4dc\uc2dc <strong>\uc8fc\uce58\uc758 \ub610\ub294 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\uc5ec \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc640 \uc6b4\ub3d9 \uac00\ub2a5\ud55c \ubc94\uc704<\/strong>\ub97c \ud655\uc778\ud574\uc57c \ud569\ub2c8\ub2e4. \ub9cc\uc131 \uc9c8\ud658(\uace0\ud608\uc555, \ub2f9\ub1e8, \uad00\uc808\uc5fc \ub4f1)\uc774 \uc788\uac70\ub098 \ucd5c\uadfc \uc218\uc220 \uacbd\ud5d8\uc774 \uc788\ub2e4\uba74 \ub354\uc6b1 \uc2e0\uc911\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>2. &#8216;\ub0b4 \ubab8\uc758 \uc18c\ub9ac&#8217;\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30<\/h3>\n<p>\uc6b4\ub3d9 \uc911 \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c4\ub2e4\uba74 \uc989\uc2dc \uc911\ub2e8\ud574\uc57c \ud569\ub2c8\ub2e4. \ubb34\ub9ac\ud55c \uc6b4\ub3d9\uc740 \ubd80\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc73c\ubbc0\ub85c, <strong>&#8216;\uc870\uae08 \ud798\ub4e4\uc9c0\ub9cc \uae30\ubd84 \uc88b\uc740&#8217; \uc218\uc900<\/strong>\uc5d0\uc11c \uc6b4\ub3d9\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>3. \uc810\uc9c4\uc801 \uc99d\uac00\uc758 \uc6d0\uce59<\/h3>\n<p>\ucc98\uc74c\ubd80\ud130 \uac15\ub3c4\ub97c \ub192\uc774\uac70\ub098 \uc2dc\uac04\uc744 \uae38\uac8c \uc7a1\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. <strong>\uac00\ubccd\uac8c \uc2dc\uc791\ud558\uc5ec \uc870\uae08\uc529 \ud69f\uc218, \uc2dc\uac04, \uac15\ub3c4\ub97c \ub298\ub824\ub098\uac00\uc57c<\/strong> \ud569\ub2c8\ub2e4.<\/p>\n<h3>4. \uade0\ud615 \uc7a1\ud78c \uc6b4\ub3d9 \uad6c\uc131<\/h3>\n<p>\uc720\uc0b0\uc18c \uc6b4\ub3d9, \uadfc\ub825 \uc6b4\ub3d9, \uc720\uc5f0\uc131 \uc6b4\ub3d9, \uade0\ud615 \uc6b4\ub3d9\uc744 \uace8\uace0\ub8e8 \uc11e\uc5b4 \uc804\uc2e0\uc744 \ub2e8\ub828\ud558\ub294 \uac83\uc774 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h3>5. \ucda9\ubd84\ud55c \uc900\ube44 \uc6b4\ub3d9\uacfc \ub9c8\ubb34\ub9ac \uc6b4\ub3d9<\/h3>\n<p>\ubcf8\uaca9\uc801\uc778 \uc6b4\ub3d9 \uc804\uc5d0 5~10\ubd84\uac04 \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uacfc \ubab8\ud480\uae30\ub85c <strong>\uc900\ube44 \uc6b4\ub3d9<\/strong>\uc744 \ud558\uace0, \uc6b4\ub3d9 \ud6c4\uc5d0\ub3c4 5\ubd84 \uc815\ub3c4 <strong>\ub9c8\ubb34\ub9ac \uc2a4\ud2b8\ub808\uce6d<\/strong>\uc73c\ub85c \uadfc\uc721\uc758 \ud53c\ub85c\ub97c \ud480\uc5b4\uc8fc\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0\uc744 \uc704\ud55c \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc885\ub958<\/h2>\n<p>\uc774\uc81c \uad6c\uccb4\uc801\uc778 \uc6b4\ub3d9 \ubc29\ubc95\ub4e4\uc744 \uc54c\uc544\ubcfc\uae4c\uc694? &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \uc81c\uc548\ud558\ub294 \uc27d\uace0 \uc548\uc804\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\ub4e4\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \uc720\uc0b0\uc18c \uc6b4\ub3d9: \uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654<\/h3>\n<p>\uc2ec\uc7a5\uacfc \ud3d0 \uae30\ub2a5\uc744 \ud2bc\ud2bc\ud558\uac8c \ud558\uace0 \ud608\uc561 \uc21c\ud658\uc744 \ub3d5\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30 (Marching in place):<\/strong>\n<ul>\n<li>\uc758\uc790 \ub4a4\ub97c \uc7a1\uac70\ub098 \ubcbd\uc744 \uc9da\uace0 \uc81c\uc790\ub9ac\uc5d0\uc11c \ubc1c\uc744 \ubc88\uac08\uc544 \ub4e4\uc5b4\uc62c\ub9bd\ub2c8\ub2e4. \ud314\ub3c4 \ud568\uaed8 \uc6c0\uc9c1\uc774\uba74 \ub354\uc6b1 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li>\ucc98\uc74c\uc5d0\ub294 \ucc9c\ucc9c\ud788 2~3\ubd84\uac04, \uc775\uc219\ud574\uc9c0\uba74 \uc2dc\uac04\uc744 \ub298\ub824 10~15\ubd84 \uc815\ub3c4 \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc549\uc544\uc11c \ud314\ub2e4\ub9ac \ud754\ub4e4\uae30:<\/strong>\n<ul>\n<li>\uc758\uc790\uc5d0 \ubc14\ub974\uac8c \uc549\uc544 \ud314\uc744 \uc704\uc544\ub798\ub85c \ud754\ub4e4\uac70\ub098 \ub3cc\ub9ac\uace0, \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \ub4e4\uc5b4\uc62c\ub9ac\uac70\ub098 \uc606\uc73c\ub85c \ud3bc\uce69\ub2c8\ub2e4.<\/li>\n<li>\uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ubd80\ub4dc\ub7fd\uac8c \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \ucda4\ucd94\uae30:<\/strong>\n<ul>\n<li>\uacbd\ucf8c\ud55c \uc74c\uc545\uc5d0 \ub9de\ucdb0 \ubab8\uc744 \ud754\ub4e4\uac70\ub098 \ubc15\uc218\ub97c \uce58\ub294 \ub4f1 \uac00\ubccd\uac8c \ubab8\uc744 \uc6c0\uc9c1\uc785\ub2c8\ub2e4.<\/li>\n<li>\uc5b4\ub974\uc2e0\uc774 \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ud65c\uc6a9\ud558\uba74 \ub354\uc6b1 \uc990\uac81\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>2. \uadfc\ub825 \uc6b4\ub3d9: \uadfc\uc721 \uac15\ud654 \ubc0f \ub099\uc0c1 \uc608\ubc29<\/h3>\n<p>\ub098\uc774\uac00 \ub4e4\uc218\ub85d \uac10\uc18c\ud558\ub294 \uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\uace0 \uac15\ud654\ud558\uc5ec \ud65c\ub3d9\uc131\uc744 \ub192\uc774\uace0 \ub099\uc0c1 \uc704\ud5d8\uc744 \uc904\uc785\ub2c8\ub2e4. \uac00\ubcbc\uc6b4 \uc544\ub839\uc774\ub098 \uc0dd\uc218\ubcd1\uc744 \ud65c\uc6a9\ud574\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc549\uc558\ub2e4 \uc77c\uc5b4\uc11c\uae30 (Chair stand):<\/strong>\n<ul>\n<li>\ub4f1\ubc1b\uc774 \uc5c6\ub294 \ud2bc\ud2bc\ud55c \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c, \uc190\uc744 \uc55e\uc73c\ub85c \ubed7\uac70\ub098 \uac00\uc2b4\uc5d0 \ubaa8\uc73c\uace0 \ucc9c\ucc9c\ud788 \uc758\uc790\uc5d0 \uc549\uc558\ub2e4 \uc77c\uc5b4\uc12d\ub2c8\ub2e4.<\/li>\n<li>\ubb34\ub98e\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \ucc9c\ucc9c\ud788, 10\ud68c\uc529 2~3\uc138\ud2b8 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ud544\uc694\uc2dc \uc758\uc790 \uc190\uc7a1\uc774\ub098 \ud14c\uc774\ube14\uc744 \uc9da\uace0 \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubcbd \ud478\uc26c\uc5c5 (Wall push-up):<\/strong>\n<ul>\n<li>\ubcbd\uc5d0\uc11c \ud55c \ubc1c\uc790\uad6d \uc815\ub3c4 \ub5a8\uc5b4\uc838 \ubcbd\uc5d0 \uc190\uc744 \ub300\uace0 \uc12d\ub2c8\ub2e4. \uc228\uc744 \ub4e4\uc774\uc26c\uba70 \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ubab8\uc744 \ubcbd\uc73c\ub85c \uae30\uc6b8\uc600\ub2e4\uac00, \uc228\uc744 \ub0b4\uc26c\uba70 \ub2e4\uc2dc \ubc00\uc5b4\ub0c5\ub2c8\ub2e4.<\/li>\n<li>10~12\ud68c\uc529 2~3\uc138\ud2b8 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc544\ub839(\uc0dd\uc218\ubcd1) \ub4e4\uae30:<\/strong>\n<ul>\n<li>\uc758\uc790\uc5d0 \uc549\uac70\ub098 \uc11c\uc11c \uac00\ubcbc\uc6b4 \uc544\ub839(500ml \uc0dd\uc218\ubcd1)\uc744 \ub4e4\uace0 \ud314\uc744 \uc55e, \uc606, \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uac70\ub098 \uc774\ub450\ubc15\uadfc \uc6b4\ub3d9(\ud314\uafc8\uce58 \uad6c\ubd80\ub824 \ub2f9\uae30\uae30)\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li>\uc5b4\uae68\ub098 \ud314\uafc8\uce58\uc5d0 \ud1b5\uc99d\uc774 \uc5c6\ub294 \ubc94\uc704 \ub0b4\uc5d0\uc11c 10~12\ud68c\uc529 2~3\uc138\ud2b8 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubc1c\uafc8\uce58 \ub4e4\uae30 (Calf raise):<\/strong>\n<ul>\n<li>\uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \ub611\ubc14\ub85c \uc11c\uc11c \ubc1c\uafc8\uce58\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub0b4\ub9bd\ub2c8\ub2e4.<\/li>\n<li>\uc885\uc544\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \uac77\ub294 \ud798\uc744 \uae38\ub7ec\uc90d\ub2c8\ub2e4. 10~15\ud68c\uc529 2~3\uc138\ud2b8 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>3. \uade0\ud615 \ubc0f \uc720\uc5f0\uc131 \uc6b4\ub3d9: \ub099\uc0c1 \uc608\ubc29 \ubc0f \uad00\uc808 \uac74\uac15<\/h3>\n<p>\uade0\ud615 \uac10\uac01\uc744 \ud0a4\uc6cc \ub099\uc0c1 \uc0ac\uace0\ub97c \uc608\ubc29\ud558\uace0, \uc720\uc5f0\uc131\uc744 \uc99d\uc9c4\uc2dc\ucf1c \uad00\uc808 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud788\uace0 \ubee3\ubee3\ud568\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud55c \ubc1c \uc11c\uae30 (Single leg stand):<\/strong>\n<ul>\n<li>\uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \ud55c \ubc1c\uc744 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub824 5~10\ucd08\uac04 \uade0\ud615\uc744 \uc7a1\uc2b5\ub2c8\ub2e4. \uc775\uc219\ud574\uc9c0\uba74 \uc190\uc744 \ub5bc\uace0 \ubc84\ud2f0\ub294 \uc2dc\uac04\uc744 \ub298\ub824\uac11\ub2c8\ub2e4.<\/li>\n<li>\uc591\ubc1c \ubc88\uac08\uc544 3~5\ud68c\uc529 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ubc18\ub4dc\uc2dc \ub118\uc5b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc548\uc804\ud55c \ud658\uacbd\uc5d0\uc11c \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ub4a4\uafc8\uce58-\ubc1c\uac00\ub77d \uac77\uae30 (Heel-to-toe walk):<\/strong>\n<ul>\n<li>\ubcbd\uc744 \uc9da\uace0 \ubc1c\ub4a4\uafc8\uce58\ub97c \uc55e \ubc1c\uac00\ub77d\uc5d0 \ubd99\uc774\ub4ef\uc774 \uc77c\uc790\ub85c \uac78\uc5b4\uac11\ub2c8\ub2e4.<\/li>\n<li>\uade0\ud615 \uac10\uac01\uacfc \uace0\uc720 \uc218\uc6a9\uc131 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4. \uc9e7\uc740 \uac70\ub9ac\ub97c 5~10\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d:<\/strong>\n<ul>\n<li>\ubaa9 \ub3cc\ub9ac\uae30, \uc5b4\uae68 \ub3cc\ub9ac\uae30, \ud5c8\ub9ac \uc88c\uc6b0\ub85c \uc219\uc774\uae30, \ub2e4\ub9ac \ucb49 \ud3b4\uace0 \ubc1c\ub05d \ub2f9\uae30\uae30 \ub4f1 \uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \ud480\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc785\ub2c8\ub2e4.<\/li>\n<li>\uac01 \ub3d9\uc791\uc740 15~30\ucd08\uac04 \uc720\uc9c0\ud558\uba70 \ubd80\ub4dc\ub7fd\uac8c \uc774\uc644\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>4. \uc778\uc9c0 \uc6b4\ub3d9 \uacb0\ud569: \ub1cc \uac74\uac15 \uc99d\uc9c4<\/h3>\n<p>\uc6b4\ub3d9\uacfc \ud568\uaed8 \ub1cc \ud65c\ub3d9\uc744 \uc790\uadf9\ud558\ub294 \uc694\uc18c\ub97c \uacb0\ud569\ud558\uc5ec \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc22b\uc790 \uc138\uba70 \uc6b4\ub3d9\ud558\uae30:<\/strong> \uc81c\uc790\ub9ac \uac77\uae30\ub97c \ud558\uba74\uc11c 1\ubd80\ud130 20\uae4c\uc9c0 \uc138\uac70\ub098, \uac70\uafb8\ub85c \uc138\uc5b4\ubd05\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0c9\uae54\/\uc0ac\ubb3c \uc774\ub984 \ub9d0\ud558\uae30:<\/strong> \ud2b9\uc815 \ub3d9\uc791\uc744 \ud560 \ub54c \uc8fc\ubcc0\uc758 \ud2b9\uc815 \uc0c9\uae54 \ub610\ub294 \uc0ac\ubb3c \uc774\ub984\uc744 \uc5f0\ub2ec\uc544 \ub9d0\ud574\ubcf4\ub294 \ud65c\ub3d9\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubc15\uc218 \uce58\uba70 \ub3d9\uc791 \ub530\ub77c\ud558\uae30:<\/strong> \uac04\ub2e8\ud55c \ub3d9\uc791\uc5d0 \ubc15\uc218\ub97c \uc11e\uc5b4 \ub530\ub77c \ud558\uba70 \uc9d1\uc911\ub825\uc744 \ub192\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc744 \uc704\ud55c \ucd94\uac00 \ud301<\/h2>\n<ul>\n<li><strong>\ud3b8\uc548\ud55c \ubcf5\uc7a5\uacfc \uc2e0\ubc1c:<\/strong> \uc6c0\uc9c1\uc784\uc774 \uc790\uc720\ub85c\uc6b4 \uc637\uacfc \ubbf8\ub044\ub7fc \ubc29\uc9c0 \ucc98\ub9ac\uac00 \ub41c \ud3b8\uc548\ud55c \uc2e0\ubc1c\uc744 \ucc29\uc6a9\ud569\ub2c8\ub2e4. \ub9e8\ubc1c\ubcf4\ub2e4\ub294 \uc801\uc808\ud55c \uc2e0\ubc1c\uc774 \ub099\uc0c1 \uc608\ubc29\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc548\uc804\ud55c \uc6b4\ub3d9 \uacf5\uac04:<\/strong> \uc6b4\ub3d9 \uc911 \ub118\uc5b4\uc9c8 \uc704\ud5d8\uc774 \uc5c6\ub3c4\ub85d \uc8fc\ubcc0 \ubb3c\uac74\uc744 \uc815\ub9ac\ud558\uace0 \ucda9\ubd84\ud55c \uacf5\uac04\uc744 \ud655\ubcf4\ud569\ub2c8\ub2e4. \ubc1d\uc740 \uc870\uba85\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\ubd84 \uc12d\ucde8:<\/strong> \uc6b4\ub3d9 \uc804\ud6c4, \uadf8\ub9ac\uace0 \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \ubb3c\uc744 \ucda9\ubd84\ud788 \ub9c8\uc154 \ud0c8\uc218\ub97c \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud638\ud761 \uc870\uc808:<\/strong> \uc6b4\ub3d9 \uc911 \uc228\uc744 \ucc38\uc9c0 \ub9d0\uace0 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ub4e4\uc774\uc26c\uace0 \ub0b4\uc26c\ub294 \ud638\ud761\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub3d9\ubc18 \uc6b4\ub3d9:<\/strong> \uac00\ub2a5\ud558\ub2e4\uba74 \ubcf4\ud638\uc790\ub098 \uc694\uc591\ubcf4\ud638\uc0ac\uc640 \ud568\uaed8 \uc6b4\ub3d9\ud558\uac70\ub098, \ub3d9\ub8cc \uc5b4\ub974\uc2e0\uacfc \ud568\uaed8 \uc601\uc0c1 \ud1b5\ud654 \ub4f1\uc744 \ud1b5\ud574 \uc6b4\ub3d9\ud558\uba74 \ub3d9\uae30 \ubd80\uc5ec\uc5d0 \ub354\uc6b1 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc7ac\ubbf8\uc788\uac8c:<\/strong> \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ub4e4\uc73c\uba70 \uc6b4\ub3d9\ud558\uac70\ub098, \uac04\ub2e8\ud55c \uac8c\uc784\ucc98\ub7fc \uc811\uadfc\ud558\uba74 \uafb8\uc900\ud788 \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>&#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uc640 \ud568\uaed8 \uac74\uac15\ud55c \ub178\ub144\uc744!<\/h2>\n<p>&#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \ud544\uc694\ub97c \uc138\uc2ec\ud558\uac8c \ud30c\uc545\ud558\uc5ec <strong>\ub9de\ucda4\ud615 \ub3cc\ubd04 \uc11c\ube44\uc2a4<\/strong>\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc774 \uac00\uc774\ub4dc\uc5d0\uc11c \uc18c\uac1c\ud574 \ub4dc\ub9b0 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc5ed\uc2dc \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc720\uc9c0\uc5d0 \ub9e4\uc6b0 \uc911\uc694\ud558\uba70, \uc800\ud76c\ub294 \uc5b4\ub974\uc2e0\uc774 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc6b4\ub3d9\ud558\uc2e4 \uc218 \uc788\ub3c4\ub85d \uc804\ubb38\uc801\uc778 \uc9c0\uce68\uacfc \uc9c0\uc6d0\uc744 \uc544\ub07c\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc800\ud76c \uc694\uc591\ubcf4\ud638\uc0ac\ub4e4\uc740 \uc5b4\ub974\uc2e0\uc758 \uc2e0\uccb4 \ub2a5\ub825\uacfc \uae30\ud638\ub97c \uace0\ub824\ud55c \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\uace0, \uc6b4\ub3d9 \uc911 \uc548\uc804\uc744 \ud655\ubcf4\ud558\uba70, \uc62c\ubc14\ub978 \uc790\uc138\ub85c \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\ub3c4\ub85d \uc606\uc5d0\uc11c \uc9c0\uc9c0\ud558\uace0 \uaca9\ub824\ud569\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc99d\uc9c4\uc740 \ubb3c\ub860, \uc815\uc11c\uc801\uc778 \uc548\uc815\uae4c\uc9c0 \uace0\ub824\ud55c \uc804\uc778\uc801\uc778 \ub3cc\ubd04\uc744 \uc57d\uc18d\ub4dc\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\uac70\ub098 \ub9de\ucda4\ud615 \ub3cc\ubd04 \uc11c\ube44\uc2a4\uc5d0 \ub300\ud55c \uc0c1\ub2f4\uc744 \uc6d0\ud558\uc2dc\uba74 \uc5b8\uc81c\ub4e0\uc9c0 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub85c \ubb38\uc758\ud574 \uc8fc\uc2ed\uc2dc\uc624. \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \ub178\ub144, &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \ud568\uaed8 \ub9cc\ub4e4\uc5b4\uac00\uaca0\uc2b5\ub2c8\ub2e4. \uc9c0\uae08 \ubc14\ub85c \uac74\uac15\ud55c \ubcc0\ud654\ub97c \uc2dc\uc791\ud558\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8\uacfc \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc704\ud574 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \ub298 \ud568\uaed8\ud569\ub2c8\ub2e4. \uc678\ubd80 \ud65c\ub3d9\uc774 \uc5b4\ub835\uac70\ub098 \ub0a0\uc528\uc758 \uc81c\uc57d\uc744 \ubc1b\uc744 \ub54c, \ud639\uc740 \uac70\ub3d9\uc774 \ubd88\ud3b8\ud558\uc5ec \uc9d1 \ubc16\uc73c\ub85c \ub098\uc11c\uae30 \uc5b4\ub824\uc6b8 \ub54c\uc5d0\ub3c4 \uafb8\uc900\ud55c \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0 \uac74\uac15 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc744 \ub118\uc5b4, \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uccb4\ub825 \uc218\uc900\uc5d0 \uaf2d \ub9de\ub294 &#8216;\ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9&#8217;\uc740 \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\uace0 \uac74\uac15 \uc218\uba85\uc744 \uc5f0\uc7a5\ud558\ub294 \ub370 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,8],"tags":[],"class_list":["post-17800","post","type-post","status-publish","format-standard","hentry","category-6","category-8"],"_links":{"self":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/17800","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=17800"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/17800\/revisions"}],"predecessor-version":[{"id":17801,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/17800\/revisions\/17801"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=17800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=17800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=17800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}