{"id":19143,"date":"2026-04-14T07:50:10","date_gmt":"2026-04-14T07:50:10","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=19143"},"modified":"2026-04-14T07:50:10","modified_gmt":"2026-04-14T07:50:10","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-t0-695","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=19143","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T0-695)"},"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. \ucd94\uc6b4 \uaca8\uc6b8\uc774\ub098 \ubb34\ub354\uc6b4 \uc5ec\ub984, \ubbf8\uc138\uba3c\uc9c0 \uac71\uc815 \ub54c\ubb38\uc5d0 \ubc14\uae65 \ud65c\ub3d9\uc774 \ub9dd\uc124\uc5ec\uc9c0\uc2dc\ub098\uc694? \ud639\uc740 \uac70\ub3d9\uc774 \ubd88\ud3b8\ud558\uc5ec \uc2e4\uc678 \uc6b4\ub3d9\uc774 \uc5b4\ub835\ub2e4\uace0 \ub290\ub07c\uc2dc\ub098\uc694? \uac71\uc815\ud558\uc9c0 \ub9c8\uc138\uc694. \uc2e4\ub0b4\uc5d0\uc11c\ub3c4 \ucda9\ubd84\ud788 \uac74\uac15\uc744 \uc9c0\ud0a4\uace0, \ub354\uc6b1 \ud48d\uc694\ub85c\uc6b4 \uc77c\uc0c1\uc744 \ub9cc\ub4e4 \uc218 \uc788\ub294 \ubc29\ubc95\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ubc14\ub85c <strong>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9<\/strong>\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc624\ub298\uc740 \uc5b4\ub974\uc2e0\uc758 \uac1c\ubcc4\uc801\uc778 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \uc990\uae38 \uc218 \uc788\ub294 \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \uc18c\uac1c\ud574 \ub4dc\ub9bd\ub2c8\ub2e4. \uafb8\uc900\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc744 \ub118\uc5b4, \uc5b4\ub974\uc2e0\uc758 \uc0b6\uc758 \uc9c8\uc744 \ud55c \ub2e8\uacc4 \ub192\uc774\ub294 \uc911\uc694\ud55c \uc5f4\uc1e0\uac00 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0\uaed8 \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ub354\uc6b1 \uc911\uc694\ud55c \uc774\uc720<\/h2>\n<p>\ub9ce\uc740 \uc5b4\ub974\uc2e0\uc774 \uc6b4\ub3d9\uc758 \ud544\uc694\uc131\uc744 \uc778\uc9c0\ud558\uace0 \uacc4\uc2dc\uc9c0\ub9cc, \ub2e4\uc591\ud55c \uc81c\uc57d \ub54c\ubb38\uc5d0 \uc2e4\ucc9c\ud558\uae30 \uc5b4\ub824\uc6cc\ud569\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc774\ub7ec\ud55c \uc81c\uc57d\ub4e4\uc744 \uadf9\ubcf5\ud558\uace0 \uafb8\uc900\ud788 \uac74\uac15\uc744 \uad00\ub9ac\ud560 \uc218 \uc788\ub294 \ucd5c\uc801\uc758 \ub300\uc548\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \uc548\uc804\uc131 \ud655\ubcf4\uc640 \ub099\uc0c1 \uc608\ubc29<\/h3>\n<ul>\n<li>\uc678\ubd80 \ud65c\ub3d9 \uc2dc <strong>\ubbf8\ub044\ub7ec\uc9d0, \ub118\uc5b4\uc9d0<\/strong> \ub4f1\uc758 \ub099\uc0c1 \uc704\ud5d8\uc774 \ud604\uc800\ud788 \uc904\uc5b4\ub4ed\ub2c8\ub2e4.<\/li>\n<li>\ub0a0\uc528\ub098 \uc9c0\uba74 \uc0c1\ud0dc\uc5d0 \uad6c\uc560\ubc1b\uc9c0 \uc54a\uc544 \uc548\uc804\ud55c \ud658\uacbd\uc5d0\uc11c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \ub0a0\uc528 \ubc0f \ud658\uacbd \uc81c\uc57d \uadf9\ubcf5<\/h3>\n<ul>\n<li>\ud639\ud55c, \ud639\uc11c, \ubbf8\uc138\uba3c\uc9c0, \ube44 \ub4f1 <strong>\uad82\uc740 \ub0a0\uc528\uc5d0\ub3c4 \uac71\uc815 \uc5c6\uc774 \uc6b4\ub3d9<\/strong>\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc9d1 \uc548\uc5d0\uc11c \ud3b8\uc548\ud558\uac8c \uc6b4\ub3d9\ud558\uba70 \ub8e8\ud2f4\uc744 \uc720\uc9c0\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc99d\uc9c4<\/h3>\n<ul>\n<li><strong>\uadfc\ub825 \uac15\ud654:<\/strong> \ub098\uc774\uac00 \ub4e4\uc218\ub85d \uc57d\ud574\uc9c0\ub294 \uadfc\uc721\uc744 \ub2e8\ub828\ud558\uc5ec \uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791(ADL) \ub2a5\ub825\uc744 \uc720\uc9c0\ud558\uace0 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uade0\ud615 \uac10\uac01 \ud5a5\uc0c1:<\/strong> \ub099\uc0c1 \uc704\ud5d8\uc744 \uc904\uc774\uace0 \uc548\uc815\uc801\uc778 \ubcf4\ud589\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc720\uc5f0\uc131 \uc99d\ub300:<\/strong> \uad00\uc808 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud600 \ud1b5\uc99d\uc744 \uc644\ud654\ud558\uace0 \ubab8\uc758 \uc6c0\uc9c1\uc784\uc744 \ubd80\ub4dc\ub7fd\uac8c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654:<\/strong> \ud608\uc561 \uc21c\ud658\uc744 \ucd09\uc9c4\ud558\uace0 \uc2ec\uc7a5 \uac74\uac15\uc744 \uac1c\uc120\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc2e0 \uac74\uac15 \uc99d\uc9c4:<\/strong> \uc6b0\uc6b8\uac10 \uac10\uc18c, \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c, \uc778\uc9c0 \uae30\ub2a5 \ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc6b4\ub3d9 \uc2dc\uc791 \uc804, \uc774\uac83\ub9cc\uc740 \uaf2d \ud655\uc778\ud558\uc138\uc694!<\/h2>\n<p>\uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc744 \uc704\ud574 \uba87 \uac00\uc9c0 \uc900\ube44 \uc0ac\ud56d\uacfc \uc6d0\uce59\uc744 \uc9c0\ud0a4\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4\ud558\uae30<\/h3>\n<ul>\n<li>\ub9cc\uc131 \uc9c8\ud658\uc774 \uc788\uac70\ub098 \uac74\uac15\uc0c1 \ud2b9\ubcc4\ud55c \uc6b0\ub824 \uc0ac\ud56d\uc774 \uc788\ub2e4\uba74, <strong>\ubc18\ub4dc\uc2dc \uc6b4\ub3d9 \uc2dc\uc791 \uc804 \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4<\/strong>\ud558\uc5ec \ubcf8\uc778\uc5d0\uac8c \uc801\ud569\ud55c \uc6b4\ub3d9 \uc885\ub958\uc640 \uac15\ub3c4\ub97c \ud655\uc778\ud558\uc138\uc694.<\/li>\n<\/ul>\n<h3>2. \ubab8\uc758 \uc18c\ub9ac\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30<\/h3>\n<ul>\n<li>\ubb34\ub9ac\ud55c \uc6b4\ub3d9\uc740 \ubd80\uc0c1\uc758 \uc6d0\uc778\uc774 \ub429\ub2c8\ub2e4. <strong>\ud1b5\uc99d\uc774\ub098 \ubd88\ud3b8\ud568\uc774 \ub290\uaef4\uc9c4\ub2e4\uba74 \uc989\uc2dc \uc6b4\ub3d9\uc744 \uc911\ub2e8<\/strong>\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud558\uc138\uc694.<\/li>\n<li>\ucc9c\ucc9c\ud788 \uc2dc\uc791\ud558\uc5ec \uc810\uc9c4\uc801\uc73c\ub85c \uc6b4\ub3d9 \uc2dc\uac04\uacfc \uac15\ub3c4\ub97c \ub298\ub824\ub098\uac00\uc138\uc694.<\/li>\n<\/ul>\n<h3>3. \ucda9\ubd84\ud55c \uc900\ube44 \uc6b4\ub3d9\uacfc \ub9c8\ubb34\ub9ac \uc6b4\ub3d9<\/h3>\n<ul>\n<li>\uc6b4\ub3d9 \uc804 5~10\ubd84\uac04 <strong>\uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uacfc \uc6cc\ubc0d\uc5c5<\/strong>\uc73c\ub85c \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ucf1c \ubd80\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc6b4\ub3d9 \ud6c4\uc5d0\ub3c4 5~10\ubd84\uac04 <strong>\ucfe8\ub2e4\uc6b4 \uc2a4\ud2b8\ub808\uce6d<\/strong>\uc73c\ub85c \uadfc\uc721\uc758 \ud53c\ub85c\ub97c \ud480\uc5b4\uc8fc\uace0 \uc720\uc5f0\uc131\uc744 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uc548\uc804\ud55c \uc6b4\ub3d9 \ud658\uacbd \uc870\uc131<\/h3>\n<ul>\n<li>\uc6b4\ub3d9 \uacf5\uac04 \uc8fc\ubcc0\uc758 <strong>\uac78\ub824 \ub118\uc5b4\uc9c8 \uc218 \uc788\ub294 \ubb3c\uac74\ub4e4\uc744 \uce58\uc6cc<\/strong> \ub113\uace0 \uc548\uc804\ud55c \uacf5\uac04\uc744 \ud655\ubcf4\ud558\uc138\uc694.<\/li>\n<li>\ubbf8\ub044\ub7ec\uc9c0\uc9c0 \uc54a\ub294 <strong>\ud3b8\uc548\ud55c \uc6b4\ub3d9\ud654<\/strong>\ub97c \ucc29\uc6a9\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8\ub97c \uc704\ud574 <strong>\ubb3c\ud1b5\uc744 \uac00\uae4c\uc774<\/strong> \ub450\uc138\uc694.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc2ec\uce35 \uac00\uc774\ub4dc<\/h2>\n<p>\uc774\uc81c \ubcf8\uaca9\uc801\uc73c\ub85c \uc5b4\ub974\uc2e0\uc5d0\uac8c \uc801\ud569\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9 \uc885\ub958\ub97c \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uc720\uc0b0\uc18c, \uadfc\ub825, \uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uc6b4\ub3d9\uc744 \uace0\ub8e8 \ud3ec\ud568\ud558\uc5ec \uc804\uc2e0 \uac74\uac15\uc744 \uc99d\uc9c4\uc2dc\ud0a4\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>\uac00. \uc720\uc0b0\uc18c \uc6b4\ub3d9: \uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654\uc640 \ud65c\ub825 \uc99d\uc9c4<\/h3>\n<p>\uc2ec\uc7a5\uacfc \ud3d0\ub97c \ud2bc\ud2bc\ud558\uac8c \ud558\uc5ec \ud608\uc561 \uc21c\ud658\uc744 \ub3d5\uace0 \uc5d0\ub108\uc9c0\ub97c \ub192\uc774\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30 (Walking in Place)<\/strong>\n<ul>\n<li>\uc81c\uc790\ub9ac\uc5d0\uc11c \ubb34\ub98e\uc744 \uac00\uc2b4 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9ac\uba70 \uac77\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/li>\n<li>\uc591\ud314\uc744 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ud754\ub4e4\uc5b4 \uc804\uc2e0 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ub192\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301:<\/strong> TV\ub97c \ubcf4\uac70\ub098 \uc74c\uc545\uc744 \ub4e4\uc73c\uba74\uc11c \uc990\uac81\uac8c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc758\uc790 \uc5d0\uc5b4\ub85c\ube45 (Chair Aerobics)<\/strong>\n<ul>\n<li>\uc758\uc790\uc5d0 \uc549\uc544\uc11c \ud314\ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc774\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/li>\n<li>\uac70\ub3d9\uc774 \ubd88\ud3b8\ud558\uac70\ub098 \ub099\uc0c1 \uc704\ud5d8\uc774 \uc788\ub294 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ud2b9\ud788 \uc548\uc804\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub3d9\uc791 \uc608\uc2dc:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud314\uc744 \uc55e\ub4a4\ub85c \ud754\ub4e4\uac70\ub098 \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \ub4e4\uc5b4 \uc62c\ub9ac\uae30, \ubc1c\ub05d\uc73c\ub85c \ubc14\ub2e5 \ub450\ub4dc\ub9ac\uae30 \ub4f1.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \ucda4 (Light Dancing)<\/strong>\n<ul>\n<li>\uc88b\uc544\ud558\ub294 \uc74c\uc545\uc5d0 \ub9de\ucdb0 \ubab8\uc744 \uc790\uc720\ub86d\uac8c \uc6c0\uc9c1\uc774\ub294 \ud65c\ub3d9\uc785\ub2c8\ub2e4.<\/li>\n<li>\uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc640 \ud568\uaed8 \uc778\uc9c0 \uae30\ub2a5 \ud5a5\uc0c1\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301:<\/strong> \uc775\uc219\ud55c \ud2b8\ub85c\ud2b8\ub098 \ud31d\uc1a1\uc5d0 \ub9de\ucdb0 \ubc15\uc790\ub97c \ud0c0\uba70 \uc990\uaca8\ubcf4\uc138\uc694.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>\ub098. \uadfc\ub825 \uc6b4\ub3d9: \ud2bc\ud2bc\ud55c \ubab8\uc744 \uc704\ud55c \ud544\uc218 \uc694\uc18c<\/h3>\n<p>\uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\uace0 \uac15\ud654\ud558\uc5ec \uc77c\uc0c1\uc0dd\ud65c\uc758 \ud65c\ub825\uc744 \ub418\ucc3e\uace0 \ub099\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc758\uc790 \uc549\uc558\ub2e4 \uc77c\uc5b4\ub098\uae30 (Chair Stands)<\/strong>\n<ul>\n<li>\uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \ucc9c\ucc9c\ud788 \uc549\uc558\ub2e4\uac00 \ub2e4\uc2dc \uc77c\uc5b4\uc11c\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/li>\n<li>\ud5c8\ubc85\uc9c0\uc640 \uc5c9\ub369\uc774 \uadfc\uc721 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc774\uba70, <strong>\ub118\uc5b4\uc9d0 \uc608\ubc29<\/strong>\uc5d0 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301:<\/strong> \ucc98\uc74c\uc5d0\ub294 \uc190\uc73c\ub85c \uc758\uc790\ub97c \uc9c0\uc9c0\ud558\uba70 \uc2dc\uc791\ud558\uace0, \uc810\ucc28 \uc9c0\uc9c0 \uc5c6\uc774 \uc218\ud589\ud574 \ubcf4\uc138\uc694.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubcbd \ud478\uc26c\uc5c5 (Wall Push-ups)<\/strong>\n<ul>\n<li>\ubcbd\uc5d0 \uc190\uc744 \uc9da\uace0 \ubab8\uc744 \ubc00\uace0 \ub2f9\uae30\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/li>\n<li>\uac00\uc2b4, \uc5b4\uae68, \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud558\uba70, \ubc14\ub2e5 \ud478\uc26c\uc5c5\ubcf4\ub2e4 \uc548\uc804\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301:<\/strong> \ubcbd\uc5d0\uc11c \uba40\ub9ac \ub5a8\uc5b4\uc9c8\uc218\ub85d \uac15\ub3c4\uac00 \ub192\uc544\uc9d1\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \uc544\ub839\/\ubb3c\ud1b5 \uc6b4\ub3d9 (Light Dumbbell\/Water Bottle Exercises)<\/strong>\n<ul>\n<li>500ml \ubb3c\ud1b5\uc774\ub098 \uac00\ubcbc\uc6b4 \uc544\ub839\uc744 \uc774\uc6a9\ud574 \ud314, \uc5b4\uae68, \ub4f1 \uadfc\uc721\uc744 \ub2e8\ub828\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub3d9\uc791 \uc608\uc2dc:<\/strong> \ud314 \uc55e\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uae30, \uc606\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uae30, \uc774\ub450\uadfc \uceec(Bicep Curl) \ub4f1.<\/li>\n<li><strong>\ud301:<\/strong> \ucc9c\ucc9c\ud788 \uc815\ud655\ud55c \uc790\uc138\ub85c \uc218\ud589\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubc34\ub4dc \uc6b4\ub3d9 (Resistance Band Exercises)<\/strong>\n<ul>\n<li>\ud0c4\uc131 \ubc34\ub4dc\ub97c \uc774\uc6a9\ud558\uc5ec \ub2e4\uc591\ud55c \ubd80\uc704\uc758 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ud734\ub300\uc640 \ubcf4\uad00\uc774 \uc6a9\uc774\ud558\uba70, \uac15\ub3c4 \uc870\uc808\uc774 \uc26c\uc6cc \uc5b4\ub974\uc2e0\uc5d0\uac8c \uc801\ud569\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub3d9\uc791 \uc608\uc2dc:<\/strong> \ubc34\ub4dc\ub97c \ubc1c\uc5d0 \uac78\uace0 \ub2e4\ub9ac \ub4e4\uc5b4 \uc62c\ub9ac\uae30, \ubc34\ub4dc\ub97c \uc7a1\uace0 \ud314 \ubc8c\ub9ac\uae30 \ub4f1.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>\ub2e4. \uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uc6b4\ub3d9: \ubab8\uc758 \ubd80\ub4dc\ub7ec\uc6c0\uacfc \uc548\uc815\uc131 \ud655\ubcf4<\/h3>\n<p>\uad00\uc808\uc758 \uc6c0\uc9c1\uc784\uc744 \uc6d0\ud65c\ud558\uac8c \ud558\uace0 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\uc544 \ub099\uc0c1 \uc704\ud5d8\uc744 \uc904\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d (Full Body Stretching)<\/strong>\n<ul>\n<li>\ubaa9, \uc5b4\uae68, \ud5c8\ub9ac, \ud314, \ub2e4\ub9ac \ub4f1 \uc804\uc2e0 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li>\uac01 \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc740 <strong>15~30\ucd08\uac04 \uc720\uc9c0<\/strong>\ud558\uba70, \ubc18\ub3d9\uc744 \uc8fc\uc9c0 \uc54a\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301:<\/strong> \uc758\uc790\ub97c \ud65c\uc6a9\ud558\uc5ec \uc549\uc544\uc11c \ud558\ub294 \uc2a4\ud2b8\ub808\uce6d\ub3c4 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud55c \ubc1c \uc11c\uae30 (Single Leg Stand)<\/strong>\n<ul>\n<li>\ud55c \uc190\uc73c\ub85c \ubcbd\uc774\ub098 \uc758\uc790\ub97c \uc7a1\uace0 \ud55c \ubc1c\ub85c \uc11c\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uade0\ud615 \uac10\uac01<\/strong>\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \ub099\uc0c1 \uc608\ubc29\uc5d0 \ud575\uc2ec\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301:<\/strong> \ucc98\uc74c\uc5d0\ub294 \uc9e7\uac8c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \uc2dc\uac04\uc744 \ub298\ub9ac\uace0, \uc219\ub828\ub418\uba74 \uc9c0\uc9c0 \uc5c6\uc774 \uc2dc\ub3c4\ud574 \ubcf4\uc138\uc694.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubc1c \ub4a4\uafc8\uce58 \ub4e4\uae30 &#038; \ubc1c\ub05d \ub4e4\uae30 (Heel Raises &#038; Toe Raises)<\/strong>\n<ul>\n<li>\ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uace0 \uae4c\uce58\ubc1c\uc744 \uc11c\uac70\ub098, \ubc1c\ub05d\uc744 \ub4e4\uace0 \ub4a4\uafc8\uce58\ub85c \uc11c\ub294 \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/li>\n<li>\ubc1c\ubaa9 \uc8fc\ubcc0 \uadfc\uc721\uc744 \uac15\ud654\ud558\uace0 \uade0\ud615 \uc720\uc9c0 \ub2a5\ub825\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301:<\/strong> \ubcbd\uc774\ub098 \uc758\uc790\ub97c \uc7a1\uace0 \uc548\uc815\uc801\uc73c\ub85c \uc218\ud589\ud558\uc138\uc694.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc758\uc790 \uc694\uac00\/\ud0dc\uadf9\uad8c (Chair Yoga\/Tai Chi)<\/strong>\n<ul>\n<li>\ubd80\ub4dc\ub7ec\uc6b4 \uc6c0\uc9c1\uc784\uacfc \ud638\ud761\uc744 \ud1b5\ud574 \ubab8\uacfc \ub9c8\uc74c\uc758 \uc548\uc815\uc744 \ucc3e\uace0, \uc720\uc5f0\uc131\uacfc \uade0\ud615 \uac10\uac01\uc744 \ub3d9\uc2dc\uc5d0 \uae30\ub97c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc804\ubb38 \uac15\uc0ac\uc758 \uc9c0\ub3c4\ub97c \ubc1b\uac70\ub098, \uc628\ub77c\uc778 \uc601\uc0c1\uc744 \ucc38\uace0\ud558\ub294 \uac83\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>\ub77c. \uc778\uc9c0 \uae30\ub2a5 \ud5a5\uc0c1 \uc6b4\ub3d9: \ubab8\uacfc \ub1cc\ub97c \ud568\uaed8 \uc790\uadf9\ud558\uae30<\/h3>\n<p>\uc6b4\ub3d9 \uc911 \uac04\ub2e8\ud55c \ub450\ub1cc \ud65c\ub3d9\uc744 \ucd94\uac00\ud558\uc5ec \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0 \ubc0f \ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub450\ub1cc \uc2a4\ud2b8\ub808\uce6d (Brain Stretching)<\/strong>\n<ul>\n<li>\uc6b4\ub3d9 \uc911 <strong>\uc22b\uc790\ub97c \uac70\uafb8\ub85c \uc138\uac70\ub098, \ud2b9\uc815 \uc8fc\uc81c(\uc608: \ub3d9\ubb3c \uc774\ub984)\uc758 \ub2e8\uc5b4\ub97c \ubc88\uac08\uc544 \ub9d0\ud558\ub294 \uac83<\/strong>\uc740 \ub1cc\ub97c \ud65c\uc131\ud654\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc548\ubb34 \ub530\ub77c \ud558\uae30 (Following Choreography)<\/strong>\n<ul>\n<li>\uac04\ub2e8\ud55c \uc728\ub3d9\uc774\ub098 \ucda4 \ub3d9\uc791\uc744 \ub530\ub77c \ud558\uba74\uc11c \uc21c\uc11c\ub97c \uae30\uc5b5\ud558\ub294 \uac83\uc740 \uae30\uc5b5\ub825\uacfc \uc9d1\uc911\ub825 \ud5a5\uc0c1\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2>\ub098\ub9cc\uc758 \uc6b4\ub3d9 \uacc4\ud68d \uc138\uc6b0\uae30<\/h2>\n<p>\uc5b4\ub974\uc2e0 \uac1c\uc778\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.<\/p>\n<ul>\n<li><strong>\uc2dc\uc791\uc740 \uac00\ubccd\uac8c, \uc810\uc9c4\uc801\uc73c\ub85c:<\/strong> \uc8fc 2~3\ud68c, 10~15\ubd84\uc73c\ub85c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \uc2dc\uac04\uacfc \ud69f\uc218\ub97c \ub298\ub824\uac00\uc138\uc694. \ubaa9\ud45c\ub294 \uc8fc 3~5\ud68c, 30\ubd84 \uc774\uc0c1\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ub2e4\uc591\ud55c \uc6b4\ub3d9 \uc870\ud569:<\/strong> \uc720\uc0b0\uc18c, \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615 \uc6b4\ub3d9\uc744 \uace8\uace0\ub8e8 \ud3ec\ud568\ud558\uc5ec \uc804\uc2e0 \uac74\uac15\uc744 \uc99d\uc9c4\uc2dc\ud0a4\uc138\uc694.<\/li>\n<li><strong>\uafb8\uc900\ud568\uc774 \ud575\uc2ec:<\/strong> \ud55c \ubc88\uc5d0 \ubab0\uc544\uc11c \ud558\uae30\ubcf4\ub2e4\ub294 \ub9e4\uc77c \uafb8\uc900\ud788 \uc9e7\uac8c\ub77c\ub3c4 \ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc990\uac70\uc6c0\uc744 \ub354\ud558\uae30:<\/strong> \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ub4e3\uac70\ub098, \uac00\uc871 \ub610\ub294 \uce5c\uad6c\uc640 \ud568\uaed8 \uc6b4\ub3d9\ud558\uba74 \ub354\uc6b1 \uc990\uac81\uac8c \uc9c0\uc18d\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uae30\ub85d\uc73c\ub85c \ub3d9\uae30 \ubd80\uc5ec:<\/strong> \uc6b4\ub3d9 \uc77c\uc9c0\ub97c \uc791\uc131\ud558\uc5ec \ubcc0\ud654\ub97c \ud655\uc778\ud558\uba74 \uc131\ucde8\uac10\uc744 \ub290\ub07c\uace0 \ub3d9\uae30 \ubd80\uc5ec\uc5d0 \ub3c4\uc6c0\uc774 \ub429\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>\uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud55c \uc0b6\uc740 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc758 \uac00\uc7a5 \uc911\uc694\ud55c \uac00\uce58\uc785\ub2c8\ub2e4. \uc624\ub298 \uc18c\uac1c\ud574 \ub4dc\ub9b0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc774 \uc790\uc2e0\uc758 \ubab8\uc5d0 \ub9de\ub294 \ucd5c\uc801\uc758 \uc6b4\ub3d9\uc744 \ucc3e\uc544 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \ub178\ub144\uc744 \ubcf4\ub0b4\uc2dc\uae38 \uc9c4\uc2ec\uc73c\ub85c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \ub3cc\ubd04 \uc804\ubb38\uac00\ub4e4\uc774 \uc0c1\uc8fc\ud558\uba70 \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\uacfc \uc548\uc804\uc744 \ucd5c\uc6b0\uc120\uc73c\ub85c \uc0dd\uac01\ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \ubc29\ubc95, \uc601\uc591 \uad00\ub9ac, \uc9c8\ubcd1 \uc608\ubc29 \ub4f1 \uc5b4\ub974\uc2e0 \uac74\uac15\uacfc \uad00\ub828\ud558\uc5ec \uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0 <strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4<\/strong>\ud574 \ubcf4\uc138\uc694. \uc5b4\ub974\uc2e0\uc758 \ud65c\uae30\ucc2c \ub0b4\uc77c\uc744 \uc704\ud574 \ud56d\uc0c1 \uc606\uc5d0\uc11c \ub4e0\ub4e0\ud558\uac8c \uc9c0\uc6d0\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uac10\uc0ac\ud569\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. \ucd94\uc6b4 \uaca8\uc6b8\uc774\ub098 \ubb34\ub354\uc6b4 \uc5ec\ub984, \ubbf8\uc138\uba3c\uc9c0 \uac71\uc815 \ub54c\ubb38\uc5d0 \ubc14\uae65 \ud65c\ub3d9\uc774 \ub9dd\uc124\uc5ec\uc9c0\uc2dc\ub098\uc694? \ud639\uc740 \uac70\ub3d9\uc774 \ubd88\ud3b8\ud558\uc5ec \uc2e4\uc678 \uc6b4\ub3d9\uc774 \uc5b4\ub835\ub2e4\uace0 \ub290\ub07c\uc2dc\ub098\uc694? \uac71\uc815\ud558\uc9c0 \ub9c8\uc138\uc694. \uc2e4\ub0b4\uc5d0\uc11c\ub3c4 \ucda9\ubd84\ud788 \uac74\uac15\uc744 \uc9c0\ud0a4\uace0, \ub354\uc6b1 \ud48d\uc694\ub85c\uc6b4 \uc77c\uc0c1\uc744 \ub9cc\ub4e4 \uc218 \uc788\ub294 \ubc29\ubc95\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ubc14\ub85c \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc624\ub298\uc740 \uc5b4\ub974\uc2e0\uc758 \uac1c\ubcc4\uc801\uc778 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\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-19143","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\/19143","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=19143"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/19143\/revisions"}],"predecessor-version":[{"id":19145,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/19143\/revisions\/19145"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19143"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}