{"id":19003,"date":"2026-04-14T07:46:58","date_gmt":"2026-04-14T07:46:58","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=19003"},"modified":"2026-04-14T07:46:58","modified_gmt":"2026-04-14T07:46:58","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-t1-684","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=19003","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T1-684)"},"content":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud3b8\uc548\ud55c \uc0b6\uc744 \uc704\ud574 \ud56d\uc0c1 \ub178\ub825\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \uac00\uc815\uc5d0\uc11c \ubcf4\ub0b4\ub294 \uc2dc\uac04\uc774 \ub9ce\uc544\uc9c0\ub294 \uc694\uc998, \uc678\ubd80 \ud65c\ub3d9\uc758 \uc81c\uc57d\uc73c\ub85c \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4 \ud65c\ub3d9\ub7c9\uc774 \uc904\uc5b4\ub4e4\uae4c \uc5fc\ub824\ud558\uc2dc\ub294 \ubcf4\ud638\uc790\ubd84\ub4e4\uc774 \ub9ce\uc73c\uc2e4 \ud150\ub370\uc694. \ud558\uc9c0\ub9cc \uc2e4\ub0b4\uc5d0\uc11c\ub3c4 \ucda9\ubd84\ud788 \ud65c\uae30\ucc28\uace0 \uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc14\ub85c **\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9**\uc744 \ud1b5\ud574\uc11c \ub9d0\uc774\uc8e0.<\/p>\n<p>\uc624\ub298 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc5d0\uc11c\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15\uc744 \ub3d9\uc2dc\uc5d0 \uc99d\uc9c4\uc2dc\ud0ac \uc218 \uc788\ub294 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \uc911\uc694\uc131\uacfc \uad6c\uccb4\uc801\uc778 \ubc29\ubc95\uc5d0 \ub300\ud574 \uc2ec\uce35\uc801\uc73c\ub85c \uc548\ub0b4\ud574 \ub4dc\ub9ac\uace0\uc790 \ud569\ub2c8\ub2e4. \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc5d0 \ub9de\ucdb0 \uc548\uc804\ud558\uace0 \uc990\uac81\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub294 \uae38\uc744 \ud568\uaed8 \ucc3e\uc544\ubcf4\uc544\uc694.<\/p>\n<h2>\uc65c \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uafb8\uc900\ud55c \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud55c \ucde8\ubbf8 \ud65c\ub3d9\uc744 \ub118\uc5b4, \uac74\uac15\ud55c \ub178\ub144 \uc0dd\ud65c\uc744 \uc704\ud55c \ud544\uc218\uc801\uc778 \uc694\uc18c\uc785\ub2c8\ub2e4. \ud2b9\ud788 \uc2e4\ub0b4\uc5d0\uc11c \uc9c4\ud589\ub418\ub294 \ub9de\ucda4\ud615 \uc6b4\ub3d9\uc740 \uc5ec\ub7ec \uac00\uc9c0 \uba74\uc5d0\uc11c \ud2b9\ubcc4\ud55c \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<h3>\uc2e0\uccb4\uc801 \uac74\uac15 \uc720\uc9c0 \ubc0f \uc99d\uc9c4<\/h3>\n<ul>\n<li><strong>\uadfc\ub825 \uac15\ud654:<\/strong> \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc790\uc5f0\uc2a4\ub7fd\uac8c \uac10\uc18c\ud558\ub294 \uadfc\uc721\ub7c9(\uadfc\uac10\uc18c\uc99d)\uc744 \uc608\ubc29\ud558\uace0, \uae30\ubcf8\uc801\uc778 \uc0dd\ud65c \ud65c\ub3d9\uc744 \uc218\ud589\ud558\ub294 \ub370 \ud544\uc694\ud55c \uadfc\ub825\uc744 \uc720\uc9c0, \uac15\ud654\ud558\uc5ec \ud65c\uae30\ucc2c \uc77c\uc0c1\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uad00\uc808 \uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1:<\/strong> \uad73\uc5b4\uc9c0\uae30 \uc26c\uc6b4 \uad00\uc808\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0, \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \ub099\uc0c1 \uc704\ud5d8\uc744 \ud604\uc800\ud788 \uc904\uc774\ub294 \ub370 \uae30\uc5ec\ud569\ub2c8\ub2e4. \uc774\ub294 \uc5b4\ub974\uc2e0 \uc548\uc804\uc5d0 \uc788\uc5b4 \ub9e4\uc6b0 \uc911\uc694\ud55c \ubd80\ubd84\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ub9cc\uc131 \uc9c8\ud658 \uad00\ub9ac:<\/strong> \uace0\ud608\uc555, \ub2f9\ub1e8\ubcd1, \uace8\ub2e4\uacf5\uc99d \ub4f1 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ud754\ud55c \ub9cc\uc131 \uc9c8\ud658\uc758 \uc99d\uc0c1\uc744 \uc644\ud654\ud558\uace0 \uad00\ub9ac\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc8fc\uba70, \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5\uc744 \uac1c\uc120\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uace8\ubc00\ub3c4 \uc720\uc9c0:<\/strong> \uc801\uc808\ud55c \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9\uc740 \ubf08\ub97c \ud2bc\ud2bc\ud558\uac8c \ud558\uc5ec \uace8\ub2e4\uacf5\uc99d \uc608\ubc29 \ubc0f \uc9c4\ud589\uc744 \ub2a6\ucd94\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc815\uc2e0\uc801, \uc0ac\ud68c\uc801 \uc6f0\ube59 \uc99d\uc9c4<\/h3>\n<ul>\n<li><strong>\uc6b0\uc6b8\uac10 \uac10\uc18c \ubc0f \uae30\ubd84 \uc804\ud658:<\/strong> \uc6b4\ub3d9\uc740 \uc2a4\ud2b8\ub808\uc2a4 \ud638\ub974\ubaac\uc744 \uc904\uc774\uace0, \uae30\ubd84\uc744 \uc88b\uac8c \ud558\ub294 \uc5d4\ub3c4\ub974\ud540 \ubd84\ube44\ub97c \ucd09\uc9c4\ud558\uc5ec \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc6b0\uc6b8\uac10 \ud574\uc18c\uc640 \uae0d\uc815\uc801\uc778 \uc815\uc2e0 \uac74\uac15 \uc720\uc9c0\uc5d0 \ud06c\uac8c \uae30\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0:<\/strong> \uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \ub1cc\ub85c \uac00\ub294 \ud608\ub958\ub97c \uc99d\uac00\uc2dc\ucf1c \uae30\uc5b5\ub825, \uc9d1\uc911\ub825 \ub4f1 \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0 \ubc0f \uac1c\uc120\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/li>\n<li><strong>\uc790\uc2e0\uac10 \ud5a5\uc0c1:<\/strong> \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc2e0\uccb4 \ub2a5\ub825\uc774 \ud5a5\uc0c1\ub418\uace0 \uac74\uac15\ud574\uc9c0\ub294 \uac83\uc744 \ub290\ub07c\uba74\uc11c \uc5b4\ub974\uc2e0\ub4e4\uc740 \uc790\uc2e0\uac10\uacfc \uc131\ucde8\uac10\uc744 \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc548\uc804\ud558\uace0 \uafb8\uc900\ud55c \uc6b4\ub3d9 \ud658\uacbd \uc81c\uacf5<\/h3>\n<ul>\n<li><strong>\ub0a0\uc528 \uc81c\uc57d \uc5c6\uc74c:<\/strong> \ub354\uc704, \ucd94\uc704, \ubbf8\uc138\uba3c\uc9c0, \ube44 \ub4f1 \uc678\ubd80 \ub0a0\uc528\uc758 \uc601\ud5a5\uc744 \ubc1b\uc9c0 \uc54a\uace0 \uc5b8\uc81c\ub4e0 \ud3b8\uc548\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub099\uc0c1 \uc704\ud5d8 \uac10\uc18c:<\/strong> \uc775\uc219\ud558\uace0 \uc548\uc804\ud55c \uc2e4\ub0b4 \ud658\uacbd\uc5d0\uc11c \uc804\ubb38\uac00\uc758 \uc9c0\ub3c4 \ub610\ub294 \ubcf4\ud638\uc790\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc73c\uba70 \uc6b4\ub3d9\ud568\uc73c\ub85c\uc368 \uc678\ubd80 \ud65c\ub3d9 \uc2dc \ubc1c\uc0dd\ud560 \uc218 \uc788\ub294 \ub099\uc0c1 \uc0ac\uace0\uc758 \uc704\ud5d8\uc744 \ucd5c\uc18c\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac1c\uc778\ubcc4 \ub9de\ucda4 \uc870\uc808 \uc6a9\uc774:<\/strong> \uc5b4\ub974\uc2e0\uc758 \uccb4\ub825\uacfc \uac74\uac15 \uc0c1\ud0dc\uc5d0 \ub9de\ucdb0 \uc6b4\ub3d9 \uac15\ub3c4, \uc2dc\uac04, \uc885\ub958\ub97c \uc720\uc5f0\ud558\uac8c \uc870\uc808\ud560 \uc218 \uc788\uc5b4 \ubb34\ub9ac \uc5c6\uc774 \uafb8\uc900\ud788 \uc6b4\ub3d9 \uc2b5\uad00\uc744 \ud615\uc131\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9, \uc5b4\ub5bb\uac8c \uc2dc\uc791\ud574\uc57c \ud560\uae4c\uc694?<\/h2>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc758 \uc6b4\ub3d9\uc740 \uadf8 \uc5b4\ub5a4 \uc5f0\ub839\ub300\ubcf4\ub2e4 \uc2e0\uc911\ud558\uace0 \uacc4\ud68d\uc801\uc73c\ub85c \uc811\uadfc\ud574\uc57c \ud569\ub2c8\ub2e4. \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc744 \uc704\ud55c \uc2dc\uc791 \ub2e8\uacc4\ub97c \uc54c\uc544\ubd05\ub2c8\ub2e4.<\/p>\n<h3>\uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\uc758 \uc911\uc694\uc131<\/h3>\n<p>\uac00\uc7a5 \uba3c\uc800, \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \ubc18\ub4dc\uc2dc \uc758\uc0ac\ub098 \ubb3c\ub9ac\uce58\ub8cc\uc0ac \ub4f1 \uc758\ub8cc \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc5b4\ub974\uc2e0\uc758 <strong>\ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc, \uae30\uc800 \uc9c8\ud658(\uc2ec\ud608\uad00 \uc9c8\ud658, \uad00\uc808\uc5fc \ub4f1), \ubcf5\uc6a9 \uc911\uc778 \uc57d\ubb3c \ub4f1\uc744 \uba74\ubc00\ud788 \ud655\uc778<\/strong>\ud574\uc57c \ud569\ub2c8\ub2e4. \uc774\ub294 \uc5b4\ub974\uc2e0\uc5d0\uac8c \uc801\ud569\ud55c \uc6b4\ub3d9 \uc885\ub958\uc640 \uac15\ub3c4\ub97c \uacb0\uc815\ud558\uace0, \uc6b4\ub3d9 \uc911 \ubc1c\uc0dd\ud560 \uc218 \uc788\ub294 \uc704\ud5d8\uc744 \ucd5c\uc18c\ud654\ud558\ub294 \ub370 \ud544\uc218\uc801\uc778 \uacfc\uc815\uc785\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \ud2b9\uc131\uc744 \uace0\ub824\ud55c \ub9de\ucda4\ud615 \ucf00\uc5b4\ub97c \uc9c0\ud5a5\ud569\ub2c8\ub2e4.<\/p>\n<h3>\ubaa9\ud45c \uc124\uc815 \ubc0f \uc6b4\ub3d9 \uacc4\ud68d \uc218\ub9bd<\/h3>\n<p>\uc804\ubb38\uac00\uc640\uc758 \uc0c1\ub2f4\uc744 \ud1b5\ud574 \uc5bb\uc740 \uc815\ubcf4\ub97c \ubc14\ud0d5\uc73c\ub85c \uc5b4\ub974\uc2e0\uc5d0\uac8c <strong>\ud604\uc2e4\uc801\uc774\uace0 \uc810\uc9c4\uc801\uc778 \uc6b4\ub3d9 \ubaa9\ud45c\ub97c \uc124\uc815<\/strong>\ud569\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, &#8220;\ub9e4\uc77c 10\ubd84\uc529 \uc758\uc790 \uc2a4\ud2b8\ub808\uce6d \ud558\uae30&#8221;, &#8220;\uc77c\uc8fc\uc77c\uc5d0 3\ubc88 30\ubd84 \uc2e4\ub0b4 \uac77\uae30&#8221;\uc640 \uac19\uc774 \uad6c\uccb4\uc801\uc778 \ubaa9\ud45c\ub97c \uc138\uc6b0\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ubaa9\ud45c\ub294 \ucc98\uc74c\ubd80\ud130 \ub108\ubb34 \ub192\uac8c \uc7a1\uae30\ubcf4\ub2e4\ub294, \uc791\uc740 \uc131\uacf5\uc744 \ud1b5\ud574 \uc131\ucde8\uac10\uc744 \ub290\ub07c\uace0 \uc810\ucc28 \ub298\ub824\ub098\uac00\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>\uc548\uc804\ud55c \uc6b4\ub3d9 \ud658\uacbd \uc870\uc131<\/h3>\n<p>\uc5b4\ub974\uc2e0\uc774 \uc6b4\ub3d9\ud558\ub294 \uc2e4\ub0b4 \uacf5\uac04\uc740 \uc548\uc804\uc774 \ucd5c\uc6b0\uc120\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ucda9\ubd84\ud55c \uacf5\uac04 \ud655\ubcf4:<\/strong> \uac00\uad6c\ub098 \ubb3c\uac74\uc5d0 \uac78\ub824 \ub118\uc5b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc6b4\ub3d9\ud560 \ucda9\ubd84\ud55c \uacf5\uac04\uc744 \ud655\ubcf4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubbf8\ub044\ub7fc \ubc29\uc9c0:<\/strong> \ubc14\ub2e5\uc5d0 \ubbf8\ub044\ub7fc \ubc29\uc9c0 \ub9e4\ud2b8\ub97c \uae54\uac70\ub098, \ubbf8\ub044\ub7fd\uc9c0 \uc54a\uc740 \uc2e0\ubc1c\uc744 \ucc29\uc6a9\ud558\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubcf4\uc870 \ub3c4\uad6c \ud65c\uc6a9:<\/strong> \ud544\uc694\ud55c \uacbd\uc6b0 \uc758\uc790, \ubcbd, \uc190\uc7a1\uc774 \ub4f1\uc744 \ud65c\uc6a9\ud558\uc5ec \uc548\uc815\uc801\uc778 \uc790\uc138\ub85c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub3c4\ub85d \uc900\ube44\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc801\uc808\ud55c \uc870\uba85 \ubc0f \ud658\uae30:<\/strong> \ubc1d\uace0 \ucf8c\uc801\ud55c \ud658\uacbd\uc5d0\uc11c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4 \ucd94\ucc9c! \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc885\ub958<\/h2>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4 \ub2a5\ub825\uacfc \ud765\ubbf8\ub97c \uace0\ub824\ud55c \ub2e4\uc591\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\ub4e4\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h3>\uac77\uae30 \uc6b4\ub3d9 (Walking Exercise)<\/h3>\n<p>\uac00\uc7a5 \uae30\ubcf8\uc801\uc774\uba74\uc11c\ub3c4 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ud2b9\ubcc4\ud55c \uc7a5\ube44 \uc5c6\uc774 \uc2e4\ub0b4\uc5d0\uc11c \uc27d\uac8c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc2e4\ub0b4 \uac77\uae30:<\/strong> \uc9d1\uc548 \ubcf5\ub3c4\ub098 \uac70\uc2e4\uc744 \ud65c\uc6a9\ud558\uc5ec \uac77\uac70\ub098, \ub7ec\ub2dd\uba38\uc2e0\uc774 \uc788\ub2e4\uba74 \ud65c\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30:<\/strong> \uc81c\uc790\ub9ac\uc5d0\uc11c \ud314\ub2e4\ub9ac\ub97c \ud754\ub4e4\uba70 \uac77\ub294 \ub3d9\uc791\uc73c\ub85c, \uc881\uc740 \uacf5\uac04\uc5d0\uc11c\ub3c4 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc6b4\ub3d9 \ubc29\ubc95:<\/strong> \ucc98\uc74c\uc5d0\ub294 5~10\ubd84 \uc815\ub3c4 \uac00\ubccd\uac8c \uc2dc\uc791\ud558\uc5ec, \uc810\ucc28 \uc2dc\uac04\uacfc \uac15\ub3c4\ub97c \ub298\ub824 \ud558\ub8e8 20~30\ubd84 \uc815\ub3c4\ub97c \ubaa9\ud45c\ub85c \ud569\ub2c8\ub2e4. \ubc1c \uc804\uccb4\ub97c \ubd80\ub4dc\ub7fd\uac8c \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc758\uc790\ub97c \ud65c\uc6a9\ud55c \uadfc\ub825 \uc6b4\ub3d9 (Chair-based Strength Training)<\/h3>\n<p>\uc758\uc790\uc5d0 \uc549\uc544 \ud558\uac70\ub098 \uc758\uc790\ub97c \ubcf4\uc870 \ub3c4\uad6c \uc0bc\uc544 \ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c, \uc548\uc815\uc801\uc774\uace0 \uc548\uc804\ud558\uac8c \uadfc\ub825\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc758\uc790 \uc549\uc558\ub2e4 \uc77c\uc5b4\ub098\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc558\ub2e4\uac00 \ub4f1\ubc1b\uc774\uc5d0 \ub2ff\uc9c0 \uc54a\uac8c \ucc9c\ucc9c\ud788 \uc77c\uc5b4\ub098\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ud5c8\ubc85\uc9c0 \uadfc\ub825 \uac15\ud654\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc758\uc790 \ub2e4\ub9ac \ub4e4\uc5b4 \uc62c\ub9ac\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ubb34\ub98e\uc744 \ud3b4\uace0 \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub0b4\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ud5c8\ubc85\uc9c0 \uc55e\ucabd \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud314 \ub4e4\uc5b4 \uc62c\ub9ac\uae30:<\/strong> \uac00\ubcbc\uc6b4 \uc544\ub839\uc774\ub098 \ubb3c\ubcd1\uc744 \ub4e4\uace0 \ud314\uc744 \uc606\uc774\ub098 \uc55e\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud558\uc5ec \uc5b4\uae68\uc640 \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uade0\ud615 \uac10\uac01 \ud5a5\uc0c1 \uc6b4\ub3d9 (Balance Improvement Exercises)<\/h3>\n<p>\ub099\uc0c1 \uc608\ubc29\uc5d0 \ud575\uc2ec\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 \ubcbd\uc774\ub098 \uc758\uc790\ub97c \uc7a1\uace0 \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \ubcf4\uc870 \uc5c6\uc774 \ud558\ub294 \uac83\uc744 \ubaa9\ud45c\ub85c \ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud55c \ubc1c \uc11c\uae30:<\/strong> \uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \ud55c \ubc1c\uc744 \ub4e4\uc5b4 10~20\ucd08\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc591\ucabd \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uac00\uba70 \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub4a4\uafc8\uce58-\ubc1c\uac00\ub77d \uac77\uae30:<\/strong> \ud55c \ubc1c\uc758 \ub4a4\uafc8\uce58\ub97c \ub2e4\ub978 \ubc1c\uc758 \ubc1c\uac00\ub77d\uc5d0 \ubd99\uc774\ub4ef\uc774 \uc77c\uc790\ub85c \uac77\ub294 \uc5f0\uc2b5\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uae4c\uce58\ubc1c \uc11c\uae30:<\/strong> \ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uace0 \ubc1c\ub05d\uc73c\ub85c \uc11c\uc11c \ubc84\ud2f0\ub294 \ub3d9\uc791\uc744 \ud1b5\ud574 \uc885\uc544\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc720\uc5f0\uc131 \ubc0f \uc2a4\ud2b8\ub808\uce6d (Flexibility and Stretching)<\/h3>\n<p>\uc6b4\ub3d9 \uc804\ud6c4\uc640 \ud3c9\uc18c\uc5d0 \uafb8\uc900\ud788 \ud574\uc8fc\uba74 \uad00\uc808 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud788\uace0 \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4 \ubd80\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubaa9 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ubaa9\uc744 \uc88c\uc6b0, \uc55e\ub4a4\ub85c \ucc9c\ucc9c\ud788 \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc5b4\uae68 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ud55c\ucabd \ud314\uc744 \ub2e4\ub978 \ud314\ub85c \ub2f9\uaca8 \uc5b4\uae68 \uadfc\uc721\uc744 \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ub2e4\ub9ac \uc2a4\ud2b8\ub808\uce6d:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ub2e4\ub9ac\ub97c \ucb49 \ud3b4\uace0 \ubc1c\ub05d\uc744 \ubab8 \ucabd\uc73c\ub85c \ub2f9\uae30\uac70\ub098, \uc11c\uc11c \ubcbd\uc744 \uc9da\uace0 \uc885\uc544\ub9ac\ub97c \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc18c\ub3c4\uad6c\ub97c \ud65c\uc6a9\ud55c \uc6b4\ub3d9 (Exercise using small equipment)<\/h3>\n<p>\ud0c4\ub825 \ubc34\ub4dc, \uac00\ubcbc\uc6b4 \uc544\ub839(\ub610\ub294 \ubb3c\ubcd1), \ubd80\ub4dc\ub7ec\uc6b4 \uacf5 \ub4f1\uc744 \ud65c\uc6a9\ud558\uba74 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud0c4\ub825 \ubc34\ub4dc \uc6b4\ub3d9:<\/strong> \ubc34\ub4dc\ub97c \uc774\uc6a9\ud574 \ub2e4\ub9ac \ubc8c\ub9ac\uae30, \ud314 \ub4e4\uc5b4 \uc62c\ub9ac\uae30 \ub4f1 \ub2e4\uc591\ud55c \uadfc\ub825 \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc34\ub4dc\uc758 \uac15\ub3c4\ub97c \uc870\uc808\ud558\uc5ec \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub9de\ub294 \uc6b4\ub3d9 \uac15\ub3c4\ub97c \ucc3e\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \uc544\ub839(\ubb3c\ubcd1) \uc6b4\ub3d9:<\/strong> \ud314 \ub4e4\uc5b4 \uc62c\ub9ac\uae30, \uc5b4\uae68 \ud68c\uc804 \ub4f1 \uc0c1\uccb4 \uadfc\ub825 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc744 \uc704\ud55c \uc8fc\uc758\uc0ac\ud56d<\/h2>\n<p>\uc5b4\ub974\uc2e0\uc758 \uac74\uac15\uc744 \uc704\ud55c \uc6b4\ub3d9\uc740 \ubb34\uc5c7\ubcf4\ub2e4 \uc548\uc804\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub2e4\uc74c \uc0ac\ud56d\ub4e4\uc744 \uaf2d \uae30\uc5b5\ud574 \uc8fc\uc138\uc694.<\/p>\n<h3>\ud56d\uc0c1 \uc900\ube44 \uc6b4\ub3d9\uacfc \ub9c8\ubb34\ub9ac \uc6b4\ub3d9<\/h3>\n<p><strong>\uc6b4\ub3d9 \uc804 5~10\ubd84\uac04\uc758 \uc900\ube44 \uc6b4\ub3d9<\/strong>\uc740 \uadfc\uc721\uacfc \uad00\uc808\uc744 \uc774\uc644\uc2dc\ucf1c \ubd80\uc0c1\uc744 \ubc29\uc9c0\ud558\uace0, \uc6b4\ub3d9 \ud6a8\uc728\uc744 \ub192\uc785\ub2c8\ub2e4. <strong>\uc6b4\ub3d9 \ud6c4 5~10\ubd84\uac04\uc758 \ub9c8\ubb34\ub9ac \uc6b4\ub3d9(\uc2a4\ud2b8\ub808\uce6d)<\/strong>\uc740 \uadfc\uc721\uc758 \ud53c\ub85c\ub97c \ud480\uc5b4\uc8fc\uace0 \uc2ec\ubc15\uc218\ub97c \uc548\uc815\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<h3>\ubab8\uc758 \uc2e0\ud638\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30<\/h3>\n<p>\uc6b4\ub3d9 \uc911 <strong>\ud1b5\uc99d, \uc5b4\uc9c0\ub7ec\uc6c0, \ud638\ud761 \uace4\ub780, \uac00\uc2b4 \uc555\ubc15\uac10<\/strong> \ub4f1 \ubd88\ud3b8\ud55c \uc99d\uc0c1\uc774 \ub290\uaef4\uc9c0\uba74 \uc989\uc2dc \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \ubb34\ub9ac\ud558\uac8c \uc6b4\ub3d9\uc744 \uc9c0\uc18d\ud558\ub294 \uac83\uc740 \uac74\uac15\uc5d0 \ud574\ub85c\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. &#8220;\uad1c\ucc2e\uaca0\uc9c0&#8221;\ub77c\ub294 \uc0dd\uac01\ubcf4\ub2e4\ub294 &#8220;\ud639\uc2dc\ub098&#8221; \ud558\ub294 \ub9c8\uc74c\uc73c\ub85c \ubab8\uc758 \ubcc0\ud654\uc5d0 \ubbfc\uac10\ud558\uac8c \ubc18\uc751\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>\ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8<\/h3>\n<p>\uc6b4\ub3d9 \uc911\uc5d0\ub294 \ubb3c\ub860, \ud3c9\uc18c\uc5d0\ub3c4 \ucda9\ubd84\ud55c \ubb3c\uc744 \ub9c8\uc154 \ud0c8\uc218\ub97c \uc608\ubc29\ud574\uc57c \ud569\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\ub4e4\uc740 \uac08\uc99d\uc744 \ub35c \ub290\ub07c\ub294 \uacbd\ud5a5\uc774 \uc788\uc73c\ubbc0\ub85c, \uc758\uc2dd\uc801\uc73c\ub85c \ubb3c\uc744 \ub9c8\uc2dc\ub3c4\ub85d \uc720\ub3c4\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>\uaddc\uce59\uc801\uc778 \uc6b4\ub3d9 \uc2b5\uad00 \ud615\uc131<\/h3>\n<p>\uac00\uc7a5 \uc911\uc694\ud55c \uac83\uc740 \uafb8\uc900\ud568\uc785\ub2c8\ub2e4. \ub9e4\uc77c \uc870\uae08\uc529\uc774\ub77c\ub3c4 \uafb8\uc900\ud788 \uc6b4\ub3d9\ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc774\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 &#8216;\ud574\uc57c \ud558\ub294 \uc77c&#8217;\uc774 \uc544\ub2cc &#8216;\uc990\uac70\uc6b4 \ud65c\ub3d9&#8217;\uc73c\ub85c \uc778\uc2dd\ud560 \uc218 \uc788\ub3c4\ub85d, \uc5b4\ub974\uc2e0\uc774 \uc88b\uc544\ud558\uace0 \ud765\ubbf8\ub97c \ub290\ub084 \ub9cc\ud55c \uc6b4\ub3d9\uc744 \ucc3e\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uac00\uc871\uc774 \ud568\uaed8 \uc6b4\ub3d9\uc5d0 \ucc38\uc5ec\ud558\uac70\ub098, \uc6b4\ub3d9 \ud6c4\uc5d0 \uc791\uc740 \ubcf4\uc0c1\uc744 \uc81c\uacf5\ud558\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/p>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \uac00\uc7a5 \uc801\ud569\ud55c **\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9** \uac00\uc774\ub4dc\ub97c \uc81c\uacf5\ud558\uba70, \uc5b4\ub974\uc2e0\uc774 \uc548\uc804\ud558\uace0 \ud589\ubcf5\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub3c4\ub85d \uc804\ubb38\uc801\uc778 \ub3cc\ubd04 \uc11c\ube44\uc2a4\ub97c \ud568\uaed8 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud55c \ub178\ub144\uc740 \uacb0\ucf54 \uc800\uc808\ub85c \ucc3e\uc544\uc624\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uafb8\uc900\ud55c \uad00\uc2ec\uacfc \ub178\ub825\uc774 \ud544\uc694\ud55c\ub370\uc694, \uadf8 \uc2dc\uc791\uc740 \ubc14\ub85c \uc624\ub298, \uc774 \uae00\uc744 \uc77d\ub294 \uc774 \uc21c\uac04\ubd80\ud130\uc785\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ud589\ubcf5\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9 \uc2b5\uad00\uc744 \ub9cc\ub4e4\uc5b4 \uac00\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub85c \ubb38\uc758\ud574\uc8fc\uc138\uc694. \uc5b4\ub974\uc2e0\uacfc \uac00\uc871\ubd84\ub4e4\uc758 \ud3c9\uc548\uc744 \uae30\uc6d0\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud3b8\uc548\ud55c \uc0b6\uc744 \uc704\ud574 \ud56d\uc0c1 \ub178\ub825\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \uac00\uc815\uc5d0\uc11c \ubcf4\ub0b4\ub294 \uc2dc\uac04\uc774 \ub9ce\uc544\uc9c0\ub294 \uc694\uc998, \uc678\ubd80 \ud65c\ub3d9\uc758 \uc81c\uc57d\uc73c\ub85c \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4 \ud65c\ub3d9\ub7c9\uc774 \uc904\uc5b4\ub4e4\uae4c \uc5fc\ub824\ud558\uc2dc\ub294 \ubcf4\ud638\uc790\ubd84\ub4e4\uc774 \ub9ce\uc73c\uc2e4 \ud150\ub370\uc694. \ud558\uc9c0\ub9cc \uc2e4\ub0b4\uc5d0\uc11c\ub3c4 \ucda9\ubd84\ud788 \ud65c\uae30\ucc28\uace0 \uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc14\ub85c **\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9**\uc744 \ud1b5\ud574\uc11c \ub9d0\uc774\uc8e0. \uc624\ub298 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc5d0\uc11c\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15\uc744 \ub3d9\uc2dc\uc5d0 \uc99d\uc9c4\uc2dc\ud0ac \uc218 \uc788\ub294 \ub9de\ucda4\ud615 \uc2e4\ub0b4 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