{"id":19187,"date":"2026-04-14T07:51:18","date_gmt":"2026-04-14T07:51:18","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=19187"},"modified":"2026-04-14T07:51:18","modified_gmt":"2026-04-14T07:51:18","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-t4-690","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=19187","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T4-690)"},"content":{"rendered":"<p>\uc18c\uc911\ud55c \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84\uc758 \uac74\uac15\ud55c \ub178\ub144\uc740 \uc800\ud76c &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uc758 \uac00\uc7a5 \ud070 \ubc14\ub78c\uc785\ub2c8\ub2e4. \uae09\ubcc0\ud558\ub294 \uacc4\uc808, \ubbf8\uc138\uba3c\uc9c0, \ub610\ub294 \uac11\uc791\uc2a4\ub7ec\uc6b4 \ub0a0\uc528 \ubcc0\ud654\uc5d0\ub3c4 \ubd88\uad6c\ud558\uace0 \uafb8\uc900\ud788 \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ube44\uacb0\uc740 \ubc14\ub85c &#8216;\ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9&#8217;\uc5d0 \uc788\uc2b5\ub2c8\ub2e4. \ubc14\uae65 \ud65c\ub3d9\uc774 \uc5b4\ub835\uac70\ub098 \ubd80\ub2f4\uc2a4\ub7ec\uc6b8 \ub54c, \uc9d1 \uc548\uc5d0\uc11c \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc0b6\uc758 \uc9c8\uc744 \ud5a5\uc0c1\ud558\uace0 \ud65c\ub825\uc744 \ubd88\uc5b4\ub123\ub294 \uc911\uc694\ud55c \uc694\uc18c\uac00 \ub429\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\uc5d0\uc11c\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ucd5c\uc801\ud654\ub41c \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \uc911\uc694\uc131\ubd80\ud130 \ub2e4\uc591\ud55c \uc6b4\ub3d9 \uc720\ud615, \uadf8\ub9ac\uace0 \ub098\uc5d0\uac8c \uaf2d \ub9de\ub294 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \ubc29\ubc95\uae4c\uc9c0, &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \uc81c\uc548\ud558\ub294 \uc804\ubb38\uc801\uc778 \uc9c0\uc2dd\uacfc \ub530\ub73b\ud55c \uc870\uc5b8\uc744 \ub2f4\uc558\uc2b5\ub2c8\ub2e4. \uc9c0\uae08\ubd80\ud130 \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \ub354 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc704\ud55c \uc5ec\uc815\uc744 \ud568\uaed8 \uc2dc\uc791\ud574 \ubcfc\uae4c\uc694?<\/p>\n<h2>\uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9, \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 \uc774\uc720\ub294 \uc5ec\ub7ec \uac00\uc9c0\uac00 \uc788\uc2b5\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc744 \ub118\uc5b4, \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15 \uc804\ubc18\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce58\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \uc548\uc804\ud55c \ud658\uacbd\uc5d0\uc11c\uc758 \uafb8\uc900\ud55c \ud65c\ub3d9<\/h3>\n<ul>\n<li><strong>\uc678\ubd80 \ud658\uacbd\uc73c\ub85c\ubd80\ud130\uc758 \ubcf4\ud638:<\/strong> \ud3ed\uc5fc, \ud55c\ud30c, \ubbf8\uc138\uba3c\uc9c0, \ube44 \ub610\ub294 \ub208\uacfc \uac19\uc740 \uc678\ubd80 \ud658\uacbd \uc694\uc778\uc73c\ub85c\ubd80\ud130 \uc790\uc720\ub85c\uc6cc, \ub0a0\uc528\uc640 \uc0c1\uad00\uc5c6\uc774 \uafb8\uc900\ud788 \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub099\uc0c1 \uc704\ud5d8 \uac10\uc18c:<\/strong> \uc2e4\uc678 \ud65c\ub3d9 \uc2dc \ubc1c\uc0dd\ud560 \uc218 \uc788\ub294 \uc6b8\ud241\ubd88\ud241\ud55c \ub178\uba74, \ubbf8\ub044\ub7ec\uc6b4 \ubc14\ub2e5 \ub4f1\uc73c\ub85c \uc778\ud55c \ub099\uc0c1 \uc704\ud5d8\uc744 \uc904\uc774\uace0, \uc548\uc804\ud55c \uc2e4\ub0b4 \uacf5\uac04\uc5d0\uc11c \uc6b4\ub3d9\uc5d0 \uc9d1\uc911\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc811\uadfc\uc131\uacfc \ud3b8\ub9ac\uc131:<\/strong> \uc9d1 \uc548\uc5d0\uc11c \uc5b8\uc81c\ub4e0\uc9c0 \uc6d0\ud558\ub294 \uc2dc\uac04\uc5d0 \uc6b4\ub3d9\ud560 \uc218 \uc788\uc5b4, \uc6b4\ub3d9 \uc2dc\uc124\uae4c\uc9c0 \uc774\ub3d9\ud558\ub294 \uc218\uace0\ub97c \ub35c\uace0 \ud3b8\ub9ac\ud558\uac8c \ub8e8\ud2f4\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc2e0\uccb4 \uae30\ub2a5 \uc720\uc9c0 \ubc0f \ud5a5\uc0c1<\/h3>\n<ul>\n<li><strong>\uadfc\ub825 \ubc0f \uc720\uc5f0\uc131 \uc720\uc9c0:<\/strong> \ub098\uc774\uac00 \ub4e4\uc218\ub85d \uc790\uc5f0\uc2a4\ub7fd\uac8c \uac10\uc18c\ud558\ub294 \uadfc\uc721\ub7c9\uacfc \uc720\uc5f0\uc131\uc744 \uc720\uc9c0\ud558\uace0 \uac15\ud654\ud558\uc5ec, \uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791\uc744 \ub354 \uc218\uc6d4\ud558\uac8c \uc218\ud589\ud558\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uade0\ud615 \uac10\uac01 \uc99d\uc9c4:<\/strong> \ub099\uc0c1 \uc608\ubc29\uc5d0 \ud544\uc218\uc801\uc778 \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc5b4\ub974\uc2e0\ub4e4\uc758 \ub3c5\ub9bd\uc801\uc778 \uc0dd\ud65c\uc744 \uc9c0\uc6d0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654:<\/strong> \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc2ec\uc7a5\uacfc \ud3d0\uc758 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uc5ec \uc804\ubc18\uc801\uc778 \uccb4\ub825\uacfc \ud65c\ub825\uc744 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc815\uc2e0 \uac74\uac15 \ubc0f \uc778\uc9c0 \uae30\ub2a5 \uac15\ud654<\/h3>\n<ul>\n<li><strong>\uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c \ubc0f \uae30\ubd84 \uc804\ud658:<\/strong> \uc6b4\ub3d9\uc740 \uc5d4\ub3c4\ub974\ud540 \ubd84\ube44\ub97c \ucd09\uc9c4\ud558\uc5ec \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc904\uc774\uace0, \uc6b0\uc6b8\uac10 \uc644\ud654\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0:<\/strong> \uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \ub1cc \ud608\ub958\ub97c \uac1c\uc120\ud558\uace0 \uc778\uc9c0 \uae30\ub2a5 \uc800\ud558 \uc608\ubc29\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc131\ucde8\uac10 \ubc0f \uc790\uc2e0\uac10 \ud5a5\uc0c1:<\/strong> \uafb8\uc900\ud55c \uc6b4\ub3d9\uc744 \ud1b5\ud574 \ubaa9\ud45c\ub97c \ub2ec\uc131\ud558\uace0 \uc790\uc2e0\uc758 \ubab8\uc744 \uc870\uc808\ud560 \uc218 \uc788\ub2e4\ub294 \uc131\ucde8\uac10\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc790\uc874\uac10\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \uc6b4\ub3d9, \uc774\uac83\ub9cc\uc740 \uaf2d \uae30\uc5b5\ud558\uc138\uc694!<\/h2>\n<p>\uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \uc704\ud574 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \ud575\uc2ec \uc6d0\uce59\ub4e4\uc744 \uac15\uc870\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \ub098\uc5d0\uac8c &#8216;\ub9de\ucda4&#8217;\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4<\/h3>\n<p>\ubaa8\ub4e0 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub611\uac19\uc740 \uc6b4\ub3d9\uc774 \uc88b\ub2e4\uace0 \ud560 \uc218\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\uc758 \uc5f0\ub839, \uae30\uc874 \uc9c8\ud658(\uace0\ud608\uc555, \ub2f9\ub1e8, \uad00\uc808\uc5fc \ub4f1), \uc2e0\uccb4 \ub2a5\ub825, \ud65c\ub3d9 \uc218\uc900 \ub4f1\uc744 \uace0\ub824\ud558\uc5ec <strong>\uac1c\ubcc4\uc801\uc778 \ub9de\ucda4 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/strong> \uc804\ubb38\uac00\uc758 \uc870\uc5b8\uc744 \uad6c\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/p>\n<h3>2. &#8216;\uc548\uc804&#8217;\uc744 \ucd5c\uc6b0\uc120\uc73c\ub85c \uc0dd\uac01\ud558\uc138\uc694<\/h3>\n<p>\uc6b4\ub3d9 \uc804\ud6c4 <strong>\ucda9\ubd84\ud55c \uc900\ube44 \uc6b4\ub3d9\uacfc \ub9c8\ubb34\ub9ac \uc6b4\ub3d9<\/strong>\uc740 \ud544\uc218\uc785\ub2c8\ub2e4. \uc6b4\ub3d9 \uc911 \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uac70\ub098 \ubd88\ud3b8\ud558\ub2e4\uba74 \uc989\uc2dc \uba48\ucd94\uace0 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \ub610\ud55c, \uc6b4\ub3d9 \uc911\uc5d0\ub294 \ucda9\ubd84\ud55c \uc218\ubd84\uc744 \uc12d\ucde8\ud558\uace0, \ubbf8\ub044\ub7fd\uc9c0 \uc54a\uc740 \ud3b8\uc548\ud55c \uc2e0\ubc1c\uacfc \ubcf5\uc7a5\uc744 \ucc29\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>3. &#8216;\ub2e4\uc591\ud55c&#8217; \uc6b4\ub3d9\uc744 \uc11e\uc5b4\uc8fc\uc138\uc694<\/h3>\n<p>\uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615, \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uace8\uace0\ub8e8 \uc870\ud569\ud558\uc5ec \uc804\uc2e0\uc744 \uade0\ud615 \uc788\uac8c \ubc1c\ub2ec\uc2dc\ud0a4\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ud55c \uac00\uc9c0 \uc6b4\ub3d9\ub9cc \ubc18\ubcf5\ud558\uae30\ubcf4\ub2e4\ub294 \uc5ec\ub7ec \uc720\ud615\uc758 \uc6b4\ub3d9\uc744 \ubc88\uac08\uc544 \uac00\uba70 \uc2e4\uc2dc\ud558\uc5ec \uc9c0\ub8e8\ud568\uc744 \ub35c\uace0 \uc2e0\uccb4 \uac01 \ubd80\ubd84\uc758 \uae30\ub2a5\uc744 \uace0\ub8e8 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>4. &#8216;\uafb8\uc900\ud568&#8217;\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4<\/h3>\n<p>\ub9e4\uc77c 30\ubd84\uc529 \uafb8\uc900\ud788 \ud558\ub294 \uc6b4\ub3d9\uc774 \uc77c\uc8fc\uc77c\uc5d0 \ud55c \ubc88 \ubab0\uc544\uc11c \ud558\ub294 \uac83\ubcf4\ub2e4 \ud6e8\uc52c \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 10\ubd84\uc529 \uc9e7\uac8c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \uc2dc\uac04\uc744 \ub298\ub824\ub098\uac00\uace0, \uaddc\uce59\uc801\uc778 \uc2b5\uad00\uc73c\ub85c \ub9cc\ub4dc\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \ucd94\ucc9c\ud558\ub294 \uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc720\ud615<\/h2>\n<p>\uc9d1\uc5d0\uc11c \uc27d\uac8c \ub530\ub77c \ud560 \uc218 \uc788\uace0 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ud2b9\ud788 \uc720\uc775\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\ub4e4\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uadfc\ub825 \uc6b4\ub3d9 (Strength Training)<\/h3>\n<p>\uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791(\uc549\uc558\ub2e4 \uc77c\uc5b4\uc11c\uae30, \ubb3c\uac74 \ub4e4\uae30 \ub4f1)\uc5d0 \ud544\uc218\uc801\uc778 \uadfc\uc721\uc744 \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(\ubb3c\ubcd1\uc774\ub098 \ubaa8\ub798 \uc8fc\uba38\ub2c8\ub85c \ub300\uccb4 \uac00\ub2a5)\uc774\ub098 \uc800\ud56d \ubc34\ub4dc\ub97c \ud65c\uc6a9\ud558\uba74 \ub354\uc6b1 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc758\uc790 \uc2a4\ucffc\ud2b8:<\/strong> \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \uc5c9\ub369\uc774\uac00 \uc758\uc790\uc5d0 \ub2ff\uc744 \ub4ef \ub9d0 \ub4ef \uc549\uc558\ub2e4 \uc77c\uc5b4\uc11c\uae30\ub97c \ubc18\ubcf5\ud569\ub2c8\ub2e4. (10~15\ud68c \ubc18\ubcf5)<\/li>\n<li><strong>\ubcbd \uc9da\uace0 \ud478\uc26c\uc5c5:<\/strong> \ubcbd\uc5d0 \uc190\uc744 \ub300\uace0 \ud314\uc744 \uad7d\ud614\ub2e4 \ud3b4\uba74\uc11c \uac00\uc2b4\uacfc \ud314 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud569\ub2c8\ub2e4. (10~15\ud68c \ubc18\ubcf5)<\/li>\n<li><strong>\uc544\ub839(\ubb3c\ubcd1) \ub4e4\uace0 \uc774\ub450\uadfc \uc6b4\ub3d9:<\/strong> \uc549\uac70\ub098 \uc11c\uc11c \uc544\ub839\uc744 \ub4e4\uace0 \ud314\uafc8\uce58\ub97c \uace0\uc815\ud55c \ucc44 \ud314\uc744 \uad6c\ubd80\ub824 \uc62c\ub9bd\ub2c8\ub2e4. (10~15\ud68c \ubc18\ubcf5)<\/li>\n<\/ul>\n<h3>2. \uc720\uc5f0\uc131 \uc6b4\ub3d9 (Flexibility Exercises)<\/h3>\n<p>\uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud788\uace0 \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uc5b4 \ubab8\uc744 \ubd80\ub4dc\ub7fd\uac8c \ud558\uace0 \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc785\ub2c8\ub2e4. \ubaa8\ub4e0 \ub3d9\uc791\uc740 \ucc9c\ucc9c\ud788, \ud1b5\uc99d\uc774 \uc5c6\ub294 \ubc94\uc704 \ub0b4\uc5d0\uc11c \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubaa9 \ub3cc\ub9ac\uae30:<\/strong> \ubaa9\uc744 \uc88c\uc6b0, \uc704\uc544\ub798\ub85c \ucc9c\ucc9c\ud788 \ubd80\ub4dc\ub7fd\uac8c \ub3cc\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc5b4\uae68 \ub3cc\ub9ac\uae30:<\/strong> \uc5b4\uae68\ub97c \uc55e\ub4a4\ub85c \ud06c\uac8c \ub3cc\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucb49 \ud3b4\uace0 \ubc1c\ub05d\uc744 \ubab8 \ucabd\uc73c\ub85c \ub2f9\uae30\uba70 \uc0c1\uccb4\ub97c \uc219\uc5ec\uc90d\ub2c8\ub2e4. (\uc88c\uc6b0 \uac01 15~20\ucd08 \uc720\uc9c0)<\/li>\n<li><strong>\ubc1c\ubaa9 \ub3cc\ub9ac\uae30:<\/strong> \uc549\uac70\ub098 \uc11c\uc11c \ubc1c\ubaa9\uc744 \uc2dc\uacc4 \ubc29\ud5a5, \ubc18\uc2dc\uacc4 \ubc29\ud5a5\uc73c\ub85c \ucc9c\ucc9c\ud788 \ub3cc\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uade0\ud615 \uc6b4\ub3d9 (Balance Exercises)<\/h3>\n<p>\ub099\uc0c1 \uc608\ubc29\uc5d0 \uac00\uc7a5 \uc911\uc694\ud55c \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 \ubc18\ub4dc\uc2dc \uc190\uc73c\ub85c \uc7a1\uc744 \uc218 \uc788\ub294 \ubcbd\uc774\ub098 \uc758\uc790\ub97c \ud65c\uc6a9\ud558\uc5ec \uc548\uc804\ud558\uac8c \uc2dc\uc791\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud55c \ubc1c \uc11c\uae30:<\/strong> \ubcbd\uc774\ub098 \uc758\uc790\ub97c \uc7a1\uace0 \ud55c \ubc1c\uc744 \ub4e4\uc5b4 \uc62c\ub9b0 \ucc44 \ubc84\ud301\ub2c8\ub2e4. \uc810\ucc28 \ubc84\ud2f0\ub294 \uc2dc\uac04\uc744 \ub298\ub824\ub098\uac00\uace0, \uc548\uc815\ub418\uba74 \uc190\uc744 \ub193\uc544\ubd05\ub2c8\ub2e4. (\uc88c\uc6b0 \uac01 10~30\ucd08 \uc720\uc9c0)<\/li>\n<li><strong>\ub4a4\uafc8\uce58-\ubc1c\ub05d \uac77\uae30 (Tandem Walk):<\/strong> \ud55c \ubc1c\uc758 \ub4a4\uafc8\uce58\uac00 \ub2e4\ub978 \ubc1c\uc758 \ubc1c\ub05d\uc5d0 \ub2ff\ub3c4\ub85d \uc77c\uc9c1\uc120\uc73c\ub85c \uac77\uc2b5\ub2c8\ub2e4. (\ubcbd\uc744 \uc9da\uace0 \uc2dc\uc791)<\/li>\n<li><strong>\uc549\uc544\uc11c \ubc1c \ub4e4\uace0 \uade0\ud615 \uc7a1\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \uc591 \ubc1c\uc744 \ub3d9\uc2dc\uc5d0 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9b0 \ucc44 \uade0\ud615\uc744 \uc7a1\uc544\ubd05\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uc720\uc0b0\uc18c \uc6b4\ub3d9 (Cardiovascular\/Endurance Exercises)<\/h3>\n<p>\uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0 \uc9c0\uad6c\ub825\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \ud65c\ub825\uc744 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4. \uc2e4\ub0b4\uc5d0\uc11c\ub3c4 \ucda9\ubd84\ud788 \ud560 \uc218 \uc788\ub294 \uc800\ucda9\uaca9 \uc6b4\ub3d9\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30\/\uc870\uae45:<\/strong> \uc2e4\ub0b4\uc5d0\uc11c \ud314\ub2e4\ub9ac\ub97c \ud65c\uae30\ucc28\uac8c \uc6c0\uc9c1\uc774\uba70 \uc81c\uc790\ub9ac\uc5d0\uc11c \uac77\uac70\ub098 \uac00\ubccd\uac8c \uc870\uae45\ud569\ub2c8\ub2e4. (10~30\ubd84)<\/li>\n<li><strong>\uc758\uc790 \uc5d0\uc5b4\ub85c\ube45:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud314\ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc5ec \ucda4\uc744 \ucd94\ub4ef\uc774 \uac00\ubccd\uac8c \uc6c0\uc9c1\uc785\ub2c8\ub2e4. \uc88b\uc544\ud558\ub294 \uc74c\uc545\uacfc \ud568\uaed8\ud558\uba74 \ub354\uc6b1 \uc990\uac81\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uacc4\ub2e8 \uc624\ub974\ub0b4\ub9ac\uae30:<\/strong> \uc9d1 \uc548\uc5d0 \uacc4\ub2e8\uc774 \uc788\ub2e4\uba74, \uc190\uc7a1\uc774\ub97c \uc7a1\uace0 \uc548\uc804\ud558\uac8c \uc624\ub974\ub0b4\ub9ac\uae30\ub97c \ubc18\ubcf5\ud569\ub2c8\ub2e4. (5~10\ubd84)<\/li>\n<\/ul>\n<h2>\ub098\uc5d0\uac8c \ub531 \ub9de\ub294 \uc6b4\ub3d9 \uacc4\ud68d \uc138\uc6b0\uae30<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b8 \ub54c\ub294 \uba87 \uac00\uc9c0 \ub2e8\uacc4\ub97c \uac70\uce58\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc \ud655\uc778 \ubc0f \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4<\/h3>\n<p>\uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804, \ubc18\ub4dc\uc2dc <strong>\uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4\ud558\uc5ec \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc640 \uc6b4\ub3d9 \uac00\ub2a5\ud55c \ubc94\uc704<\/strong>\ub97c \ud655\uc778\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ud2b9\ud788 \uc2ec\uc7a5 \uc9c8\ud658, \uace0\ud608\uc555, \ub2f9\ub1e8, \uad00\uc808\uc5fc \ub4f1 \ub9cc\uc131 \uc9c8\ud658\uc774 \uc788\ub2e4\uba74 \ub354\uc6b1 \uadf8\ub807\uc2b5\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uc640 \uac19\uc740 \uc804\ubb38 \uae30\uad00\uc740 \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uae30\ub85d\uacfc \uc2e0\uccb4 \ub2a5\ub825\uc744 \ubc14\ud0d5\uc73c\ub85c \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \uac00\uc774\ub4dc\ub97c \uc81c\uacf5\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>2. \ud604\uc2e4\uc801\uc778 \ubaa9\ud45c \uc124\uc815<\/h3>\n<p>&#8220;\ub9e4\uc77c \uc6b4\ub3d9\ud574\uc57c\uc9c0!&#8221; \ubcf4\ub2e4\ub294 &#8220;\ub9e4\uc77c \uc544\uce68 10\ubd84 \uc81c\uc790\ub9ac \uac77\uae30&#8221;, &#8220;\uc77c\uc8fc\uc77c\uc5d0 \uc138 \ubc88 \uc758\uc790 \uc2a4\ucffc\ud2b8 10\ud68c&#8221;\uc640 \uac19\uc774 <strong>\uad6c\uccb4\uc801\uc774\uace0 \ub2ec\uc131 \uac00\ub2a5\ud55c \ubaa9\ud45c<\/strong>\ub97c \uc124\uc815\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc791\uc740 \uc131\uacf5\ub4e4\uc774 \uc313\uc5ec \ud070 \ub3d9\uae30 \ubd80\uc5ec\uac00 \ub429\ub2c8\ub2e4.<\/p>\n<h3>3. \ub2e4\uc591\ud55c \uc6b4\ub3d9 \uc870\ud569 \ubc0f \ud504\ub85c\uadf8\ub7a8 \uad6c\uc131<\/h3>\n<p>\uc55e\uc11c \uc18c\uac1c\ud55c \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615, \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uc801\uc808\ud788 \uc870\ud569\ud558\uc5ec \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \ud504\ub85c\uadf8\ub7a8\uc744 \uad6c\uc131\ud569\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uc6d4\/\uc218\/\uae08\uc740 \uadfc\ub825+\uade0\ud615 \uc6b4\ub3d9, \ud654\/\ubaa9\uc740 \uc720\uc5f0\uc131+\uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \uac19\uc774 \uc694\uc77c\ubcc4\ub85c \ub2e4\ub974\uac8c \uad6c\uc131\ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>4. \ucc9c\ucc9c\ud788 \uc2dc\uc791\ud558\uace0 \uc810\uc9c4\uc801\uc73c\ub85c \ub298\ub9ac\uae30<\/h3>\n<p>\ucc98\uc74c\ubd80\ud130 \ubb34\ub9ac\ud558\uc9c0 \uc54a\uace0, <strong>\uac00\uc7a5 \uc26c\uc6b4 \uac15\ub3c4\uc640 \uc9e7\uc740 \uc2dc\uac04\ubd80\ud130 \uc2dc\uc791<\/strong>\ud558\uc5ec \uc810\ucc28 \uc6b4\ub3d9\uc758 \uac15\ub3c4, \uc2dc\uac04, \ubc18\ubcf5 \ud69f\uc218\ub97c \ub298\ub824\ub098\uac11\ub2c8\ub2e4. \ubab8\uc758 \uc2e0\ud638\uc5d0 \uadc0 \uae30\uc6b8\uc774\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>5. \uc6b4\ub3d9 \uc77c\uc9c0 \uc791\uc131 \ubc0f \uc8fc\uae30\uc801\uc778 \ud3c9\uac00<\/h3>\n<p>\uc6b4\ub3d9\ud55c \ub0b4\uc6a9\uc744 \uae30\ub85d\ud558\ub294 \uc77c\uc9c0\ub97c \uc791\uc131\ud558\uba74 \uc6b4\ub3d9 \uc2b5\uad00\uc744 \ud615\uc131\ud558\uace0 \uc9c4\ud589 \uc0c1\ud669\uc744 \ud30c\uc545\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \uc8fc\uae30\uc801\uc73c\ub85c \uc790\uc2e0\uc758 \ubab8 \uc0c1\ud0dc\uc640 \uc6b4\ub3d9 \ubaa9\ud45c\ub97c \ud3c9\uac00\ud558\uace0 \ud544\uc694\uc5d0 \ub530\ub77c \uacc4\ud68d\uc744 \uc218\uc815\ud569\ub2c8\ub2e4.<\/p>\n<h2>\uc9d1\uc5d0\uc11c \uc6b4\ub3d9\ud560 \ub54c \uc720\uc758\ud560 \uc810<\/h2>\n<ul>\n<li><strong>\uc548\uc804\ud55c \uc6b4\ub3d9 \uacf5\uac04 \ud655\ubcf4:<\/strong> \uac00\uad6c\ub098 \ubb3c\uac74\uc744 \uce58\uc6cc \ucda9\ubd84\ud55c \uacf5\uac04\uc744 \ud655\ubcf4\ud558\uace0, \ubbf8\ub044\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ubc14\ub2e5 \ub9e4\ud2b8\ub97c \uae54\uac70\ub098 \ub9e8\ubc1c\ub85c \uc6b4\ub3d9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud3b8\uc548\ud558\uace0 \uc548\uc804\ud55c \ubcf5\uc7a5:<\/strong> \uc6c0\uc9c1\uc784\uc774 \uc790\uc720\ub86d\uace0 \ub540 \ud761\uc218\uac00 \uc798 \ub418\ub294 \uc637, \uadf8\ub9ac\uace0 \ubc1c\uc744 \uc798 \uc9c0\uc9c0\ud574 \uc8fc\ub294 \ubbf8\ub044\ub7fc \ubc29\uc9c0 \uc591\ub9d0\uc774\ub098 \ud3b8\uc548\ud55c \uc6b4\ub3d9\ud654\ub97c \ucc29\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\ubd84 \uc12d\ucde8:<\/strong> \uc6b4\ub3d9 \uc804, \uc911, \ud6c4\ub85c \ucda9\ubd84\ud55c \ubb3c\uc744 \ub9c8\uc154 \ud0c8\uc218\ub97c \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud65c\uae30\ucc2c \ubd84\uc704\uae30 \uc870\uc131:<\/strong> \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ud2c0\uac70\ub098, \uac00\uc871\uacfc \ud568\uaed8 \uc6b4\ub3d9\ud558\ub294 \ub4f1 \uc990\uac70\uc6b4 \ubd84\uc704\uae30\ub97c \uc870\uc131\ud558\uba74 \uc6b4\ub3d9\uc5d0 \ub300\ud55c \ud765\ubbf8\ub97c \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uafb8\uc900\ud788 \uae30\ub85d\ud558\uae30:<\/strong> \uc6b4\ub3d9 \uc77c\uc9c0\ub97c \uc791\uc131\ud558\uc5ec \uc131\ucde8\uac10\uc744 \ub290\ub07c\uace0 \ub3d9\uae30 \ubd80\uc5ec\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \ub3d5\uc2b5\ub2c8\ub2e4<\/h2>\n<p>&#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc744 \uc815\ubc00\ud558\uac8c \ud3c9\uac00\ud558\uc5ec <strong>\uac00\uc7a5 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc744 \uc81c\uc548<\/strong>\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ub2e8\uc21c\ud55c \uc6b4\ub3d9 \uc9c0\ub3c4\ub97c \ub118\uc5b4, \uc5b4\ub974\uc2e0\uc758 <strong>\uc77c\uc0c1\uc0dd\ud65c \uc18d\uc5d0\uc11c \uc790\uc5f0\uc2a4\ub7fd\uac8c \uac74\uac15 \uc2b5\uad00\uc744 \ud615\uc131<\/strong>\ud560 \uc218 \uc788\ub3c4\ub85d \uc804\ubb38\uc801\uc778 \ub3cc\ubd04 \uc778\ub825\uc774 \ud568\uaed8\ud558\uba70 \ub3d9\uae30\ub97c \ubd80\uc5ec\ud558\uace0 \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\uc744 \uc218\ud589\ud560 \uc218 \uc788\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc800\ud76c\ub294 \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc774 \uc8fc\uccb4\uc801\uc73c\ub85c \uac74\uac15\uc744 \uad00\ub9ac\ud558\uace0, \ud65c\uae30\ucc28\uace0 \ub9cc\uc871\uc2a4\ub7ec\uc6b4 \ub178\ub144\uc758 \uc0b6\uc744 \uc601\uc704\ud558\uc2e4 \uc218 \uc788\ub3c4\ub85d \ucd5c\uc120\uc744 \ub2e4\ud560 \uac83\uc744 \uc57d\uc18d\ub4dc\ub9bd\ub2c8\ub2e4. \uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0\uc9c0 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub85c \ubb38\uc758\ud574 \uc8fc\uc138\uc694.<\/p>\n<p>\uaddc\uce59\uc801\uc778 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84\uc758 \uc624\ub298\uc744 \ub354\uc6b1 \uac74\uac15\ud558\uac8c, \ub0b4\uc77c\uc744 \ub354\uc6b1 \ud65c\uae30\ucc28\uac8c \ub9cc\ub4e4\uc5b4 \uc904 \uac83\uc785\ub2c8\ub2e4. \uc9c0\uae08 \ubc14\ub85c &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uc640 \ud568\uaed8 \uac74\uac15\ud55c \ubcc0\ud654\ub97c \uc2dc\uc791\ud558\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc18c\uc911\ud55c \uc5b4\ub974\uc2e0 \uc5ec\ub7ec\ubd84\uc758 \uac74\uac15\ud55c \ub178\ub144\uc740 \uc800\ud76c &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uc758 \uac00\uc7a5 \ud070 \ubc14\ub78c\uc785\ub2c8\ub2e4. \uae09\ubcc0\ud558\ub294 \uacc4\uc808, \ubbf8\uc138\uba3c\uc9c0, \ub610\ub294 \uac11\uc791\uc2a4\ub7ec\uc6b4 \ub0a0\uc528 \ubcc0\ud654\uc5d0\ub3c4 \ubd88\uad6c\ud558\uace0 \uafb8\uc900\ud788 \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ube44\uacb0\uc740 \ubc14\ub85c &#8216;\ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9&#8217;\uc5d0 \uc788\uc2b5\ub2c8\ub2e4. \ubc14\uae65 \ud65c\ub3d9\uc774 \uc5b4\ub835\uac70\ub098 \ubd80\ub2f4\uc2a4\ub7ec\uc6b8 \ub54c, \uc9d1 \uc548\uc5d0\uc11c \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc0b6\uc758 \uc9c8\uc744 \ud5a5\uc0c1\ud558\uace0 \ud65c\ub825\uc744 \ubd88\uc5b4\ub123\ub294 \uc911\uc694\ud55c \uc694\uc18c\uac00 \ub429\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\uc5d0\uc11c\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ucd5c\uc801\ud654\ub41c \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-19187","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\/19187","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=19187"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/19187\/revisions"}],"predecessor-version":[{"id":19188,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/19187\/revisions\/19188"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}