{"id":23608,"date":"2026-04-14T09:33:34","date_gmt":"2026-04-14T09:33:34","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=23608"},"modified":"2026-04-14T09:33:34","modified_gmt":"2026-04-14T09:33:34","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-t3-923","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=23608","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T3-923)"},"content":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0, \uadf8\ub9ac\uace0 \uc5b4\ub974\uc2e0\uc744 \ubaa8\uc2dc\ub294 \uac00\uc871 \uc5ec\ub7ec\ubd84\uaed8.<\/p>\n<p>\uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144 \uc0dd\ud65c\uc740 \uc6b0\ub9ac \ubaa8\ub450\uc758 \uc18c\ub9dd\uc785\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc2e0\uccb4 \ud65c\ub3d9\uc774 \uc904\uc5b4\ub4e4\uae30 \uc27d\uace0, \uad00\uc808\uc774\ub098 \uadfc\ub825 \uc800\ud558\ub85c \uc778\ud574 \uc6b4\ub3d9\uc744 \ub9dd\uc124\uc774\uc2dc\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uafb8\uc900\ud55c \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uac74\uac15 \uc720\uc9c0\uc640 \uc0b6\uc758 \uc9c8 \ud5a5\uc0c1\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ud2b9\ud788, \ub0a0\uc528\ub098 \uc678\ubd80 \ud658\uacbd\uc5d0 \uad6c\uc560\ubc1b\uc9c0 \uc54a\uace0 \uc548\uc804\ud558\uac8c \uc990\uae38 \uc218 \uc788\ub294 &#8216;\uc2e4\ub0b4 \uc6b4\ub3d9&#8217;\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ucd5c\uc801\uc758 \uc120\ud0dd\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc800\ud76c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \ud544\uc694\uc5d0 \ub9de\ucd98 \ub3cc\ubd04 \uc11c\ube44\uc2a4\ub97c \uc81c\uacf5\ud558\uba70, \uc6b4\ub3d9\uc758 \uc911\uc694\uc131\uc744 \ub298 \uac15\uc870\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9 \uc2b5\uad00 \ud615\uc131\uc5d0 \ub3c4\uc6c0\uc774 \ub418\uace0\uc790 \ud569\ub2c8\ub2e4. \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \ud568\uaed8 \uc54c\uc544\ubcf4\uace0, \ud65c\uae30\ucc2c \uc77c\uc0c1\uc744 \ub9cc\ub4e4\uc5b4\ub098\uac00\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9, \uc65c \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\uc678\ubd80 \ud65c\ub3d9\uc774 \uc5b4\ub824\uc6cc\uc9c0\uac70\ub098 \ub0a0\uc528 \ubcc0\ud654\uac00 \uc2ec\ud560 \ub54c, \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0 \uac74\uac15 \uad00\ub9ac\uc5d0 \uc788\uc5b4 \ub354\uc6b1 \ube5b\uc744 \ubc1c\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uc548\uc804\ud55c \ud658\uacbd \uc870\uc131<\/h3>\n<ul>\n<li><strong>\ub099\uc0c1 \uc704\ud5d8 \uac10\uc18c:<\/strong> \ube59\ud310\uae38, \ubbf8\ub044\ub7ec\uc6b4 \ubc14\ub2e5, \uacc4\ub2e8 \ub4f1 \uc678\ubd80 \ud658\uacbd\uc73c\ub85c \uc778\ud55c \ub099\uc0c1 \uc0ac\uace0\ub85c\ubd80\ud130 \uc548\uc804\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub0a0\uc528 \uc601\ud5a5 \ucd5c\uc18c\ud654:<\/strong> \ucd94\uc6b4 \uaca8\uc6b8\uc774\ub098 \ubb34\ub354\uc6b4 \uc5ec\ub984, \ubbf8\uc138\uba3c\uc9c0\uac00 \uc2ec\ud55c \ub0a0\uc5d0\ub3c4 \uc2e4\ub0b4\uc5d0\uc11c \ucf8c\uc801\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud3b8\uc548\ud55c \uc811\uadfc\uc131:<\/strong> \uc9d1 \uc548\uc774\ub098 \uac00\uae4c\uc6b4 \uc2e4\ub0b4 \uc2dc\uc124\uc5d0\uc11c \uc5b8\uc81c\ub4e0 \ud3b8\ub9ac\ud558\uac8c \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uace0 \ub9c8\ubb34\ub9ac\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc2e0\uccb4 \ubc0f \uc815\uc2e0 \uac74\uac15 \uc99d\uc9c4<\/h3>\n<ul>\n<li><strong>\uadfc\ub825 \ubc0f \uc720\uc5f0\uc131 \uc720\uc9c0:<\/strong> \uafb8\uc900\ud55c \uc6b4\ub3d9\uc740 \uadfc\uc721\ub7c9 \uac10\uc18c\ub97c \ub2a6\ucd94\uace0 \uad00\uc808 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791\uc744 \ub354 \uc218\uc6d4\ud558\uac8c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654:<\/strong> \ud608\uc561\uc21c\ud658\uc744 \ub3d5\uace0 \uc2ec\ud608\uad00 \uc9c8\ud658 \uc608\ubc29\uc5d0 \uae30\uc5ec\ud558\uba70, \ud65c\ub825\uc744 \ub418\ucc3e\uc544\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uace8\ubc00\ub3c4 \uc720\uc9c0:<\/strong> \uc801\uc808\ud55c \uadfc\ub825 \uc6b4\ub3d9\uc740 \uace8\ub2e4\uacf5\uc99d \uc608\ubc29 \ubc0f \uc644\ud654\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc2e0 \uac74\uac15 \uc99d\uc9c4:<\/strong> \uc6b4\ub3d9\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\uace0 \uc6b0\uc6b8\uac10\uc744 \uc644\ud654\ud558\uba70, \uc219\uba74\uc744 \ub3d5\uace0 \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0\uc5d0\ub3c4 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc6b4\ub3d9\uc758 \ud575\uc2ec \uc6d0\uce59<\/h2>\n<p>\uc5b4\ub974\uc2e0 \uc6b4\ub3d9\uc740 \uc80a\uc740 \uc0ac\ub78c\ub4e4\uc758 \uc6b4\ub3d9\uacfc\ub294 \ub2e4\ub978 \uc811\uadfc\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. &#8216;\ub098\uc5d0\uac8c \ub9de\ub294&#8217; \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \uac83\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uc804\ubb38\uac00\uc640\uc758 \uc0c1\ub2f4 \ud544\uc218<\/h3>\n<ul>\n<li>\uc6b4\ub3d9 \uc2dc\uc791 \uc804 \ubc18\ub4dc\uc2dc <strong>\uc758\uc0ac \ub610\ub294 \ubb3c\ub9ac\uce58\ub8cc\uc0ac\uc640 \uc0c1\ub2f4<\/strong>\ud558\uc5ec \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc, \uae30\uc800 \uc9c8\ud658, \uad00\uc808 \ubb38\uc81c \ub4f1\uc744 \ud655\uc778\ud558\uace0, \uc801\ud569\ud55c \uc6b4\ub3d9 \uc885\ub958\uc640 \uac15\ub3c4\uc5d0 \ub300\ud55c \uc870\uc5b8\uc744 \uad6c\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \ucc9c\ucc9c\ud788, \uc810\uc9c4\uc801\uc73c\ub85c \uc2dc\uc791<\/h3>\n<ul>\n<li>\ucc98\uc74c\ubd80\ud130 \ubb34\ub9ac\ud558\uac8c \uc6b4\ub3d9 \uac15\ub3c4\ub97c \ub192\uc774\uae30\ubcf4\ub2e4\ub294, <strong>\uac00\ubccd\uac8c \uc2dc\uc791\ud558\uc5ec \uc870\uae08\uc529 \uc2dc\uac04\uacfc \ud69f\uc218, \uac15\ub3c4\ub97c \ub298\ub824\ub098\uac00\ub294 \uac83<\/strong>\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ubab8\uc774 \uc801\uc751\ud560 \uc2dc\uac04\uc744 \ucda9\ubd84\ud788 \uc8fc\uc138\uc694.<\/li>\n<\/ul>\n<h3>3. \ubab8\uc758 \uc2e0\ud638\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30<\/h3>\n<ul>\n<li>\uc6b4\ub3d9 \uc911 <strong>\ud1b5\uc99d, \uc5b4\uc9c0\ub7fc\uc99d, \uc228 \uac00\uc068, \uac00\uc2b4 \ud1b5\uc99d \ub4f1 \ubd88\ud3b8\ud568<\/strong>\uc774 \ub290\uaef4\uc9c4\ub2e4\uba74 \uc989\uc2dc \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. \ubd88\ud3b8\ud568\uc774 \uc9c0\uc18d\ub418\uba74 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc73c\uc138\uc694.<\/li>\n<\/ul>\n<h3>4. \uade0\ud615\uacfc \uc548\uc804 \ucd5c\uc6b0\uc120<\/h3>\n<ul>\n<li>\uc5b4\ub974\uc2e0\uc5d0\uac8c\ub294 <strong>\ub099\uc0c1 \uc608\ubc29<\/strong>\uc774 \ubb34\uc5c7\ubcf4\ub2e4 \uc911\uc694\ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \uc2dc \uc8fc\ubcc0\uc5d0 \uc7a1\uc744 \uc218 \uc788\ub294 \ud2bc\ud2bc\ud55c \uac00\uad6c(\uc758\uc790, \ubcbd \ub4f1)\ub97c \ub450\uac70\ub098, \ubcf4\ud638\uc790\uc640 \ud568\uaed8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. \uc990\uac70\uc6c0\uc744 \ub354\ud55c \uafb8\uc900\ud568<\/h3>\n<ul>\n<li>\uc6b4\ub3d9\uc740 \uc5b5\uc9c0\ub85c \ud558\ub294 \uc219\uc81c\uac00 \ub418\uc5b4\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4. <strong>\uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ub4e4\uc73c\uba70 \ucda4\uc744 \ucd94\uac70\ub098, \uac00\uc871\uacfc \ud568\uaed8 \uc18c\ud1b5\ud558\uba70 \uc6b4\ub3d9\ud558\ub294 \ub4f1<\/strong> \uc990\uac70\uc6c0\uc744 \ucc3e\uc544 \uafb8\uc900\ud788 \uc9c0\uc18d\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uade0\ud615 \uc7a1\ud78c \uc2e4\ub0b4 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8 \uad6c\uc131 \uc694\uc18c<\/h2>\n<p>\uc5b4\ub974\uc2e0\uc744 \uc704\ud55c \uc774\uc0c1\uc801\uc778 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc740 \uc720\uc0b0\uc18c, \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615 \uc6b4\ub3d9\uc774 \uc870\ud654\ub86d\uac8c \ud3ec\ud568\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uc720\uc0b0\uc18c \uc6b4\ub3d9 (Cardiovascular Exercise)<\/h3>\n<p>\uc2ec\uc7a5\uacfc \ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0 \ud608\uc561\uc21c\ud658\uc744 \uc6d0\ud65c\ud558\uac8c \ud558\uc5ec \ud65c\ub825\uc744 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30:<\/strong> \ud314\uc744 \ud754\ub4e4\uba70 \uc81c\uc790\ub9ac\uc5d0\uc11c \uac00\ubccd\uac8c \uac77\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc758\uc790 \uc5d0\uc5b4\ub85c\ube45:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544\uc11c \ud314\uacfc \ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc774\uba70 \ubc15\uc790\uc5d0 \ub9de\ucdb0 \uc6b4\ub3d9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uacc4\ub2e8 \uc624\ub974\ub0b4\ub9ac\uae30 (\uc548\uc804\ud558\uac8c):<\/strong> \ub09c\uac04\uc744 \uc7a1\uace0 \ub0ae\uc740 \uacc4\ub2e8\uc744 \ucc9c\ucc9c\ud788 \uc624\ub974\ub0b4\ub9bd\ub2c8\ub2e4. (\uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uc5c6\ub294 \uacbd\uc6b0\uc5d0\ub9cc)<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \ucda4:<\/strong> \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc5d0 \ub9de\ucdb0 \uc790\uc720\ub86d\uac8c \ubab8\uc744 \uc6c0\uc9c1\uc5ec \ubcf4\uc138\uc694.<\/li>\n<\/ul>\n<p><strong>\ud301:<\/strong> \ub300\ud654\uac00 \uac00\ub2a5\ud55c \uc815\ub3c4\uc758 \uac15\ub3c4\ub85c 10\ubd84\uc529 2~3\ud68c \ub610\ub294 20~30\ubd84 \uc5f0\uc18d\uc73c\ub85c \uc8fc 3~5\ud68c \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/p>\n<h3>2. \uadfc\ub825 \uc6b4\ub3d9 (Strength Training)<\/h3>\n<p>\uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\uace0 \uac15\ud654\ud558\uc5ec \uad00\uc808 \uc548\uc815\uc131\uc744 \ub192\uc774\uace0 \ub099\uc0c1\uc744 \uc608\ubc29\ud558\uba70, \uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791\uc744 \ub354 \uc27d\uac8c \ub9cc\ub4e4\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc758\uc790 \uc2a4\ucffc\ud2b8:<\/strong> \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \uc549\uc558\ub2e4 \uc77c\uc5b4\uc11c\uae30\ub97c \ubc18\ubcf5\ud569\ub2c8\ub2e4. (\uc5c9\ub369\uc774\uac00 \uc758\uc790\uc5d0 \ub2ff\uc744 \ub4ef \ub9d0 \ub4ef)<\/li>\n<li><strong>\ubcbd \uc9da\uace0 \ud314\uad7d\ud600\ud3b4\uae30:<\/strong> \ubcbd\uc5d0 \uc190\uc744 \ub300\uace0 \ud314\uc744 \uad7d\ud614\ub2e4 \ud3b4\uba70 \uac00\uc2b4\uacfc \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc544\ub839 \ub610\ub294 \ubb3c\ubcd1 \ub4e4\uace0 \ud314 \uc6b4\ub3d9:<\/strong> \uac00\ubcbc\uc6b4 \uc544\ub839\uc774\ub098 \ubb3c\ubcd1\uc744 \ub4e4\uace0 \uc774\ub450\uadfc(Biceps) \uceec, \uc0bc\ub450\uadfc(Triceps) \uc775\uc2a4\ud150\uc158 \ub4f1 \ud314 \uc6b4\ub3d9\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc758\uc790\uc5d0 \uc549\uc544 \ub2e4\ub9ac \ub4e4\uc5b4 \uc62c\ub9ac\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ucb49 \ud3b4\uace0 \uc7a0\uc2dc \uc720\uc9c0\ud55c \ud6c4 \ub0b4\ub9bd\ub2c8\ub2e4. (\ud5c8\ubc85\uc9c0 \uadfc\uc721 \uac15\ud654)<\/li>\n<\/ul>\n<p><strong>\ud301:<\/strong> \uac01 \uc6b4\ub3d9\uc744 8~12\ud68c \ubc18\ubcf5\ud558\uba70, 2~3\uc138\ud2b8 \uc2e4\uc2dc\ud569\ub2c8\ub2e4. \uc8fc 2~3\ud68c \uc815\ub3c4\uac00 \uc801\ub2f9\ud569\ub2c8\ub2e4.<\/p>\n<h3>3. \uc720\uc5f0\uc131 \uc6b4\ub3d9 (Flexibility Exercise)<\/h3>\n<p>\uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub298\ub9ac\uace0 \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \uc644\ud654\ud558\uc5ec \ubab8\uc758 \ubee3\ubee3\ud568\uc744 \uc904\uc774\uace0 \ubd80\uc0c1 \uc704\ud5d8\uc744 \uac10\uc18c\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubaa9 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ubaa9\uc744 \uc88c\uc6b0, \uc704\uc544\ub798\ub85c \ucc9c\ucc9c\ud788 \uc6c0\uc9c1\uc785\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>\ud314 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ud55c \ud314\uc744 \ubc18\ub300\ud3b8\uc73c\ub85c \uad50\ucc28\ud558\uc5ec \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uaca8\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud5c8\ubc85\uc9c0 \ub4a4\ucabd \uc2a4\ud2b8\ub808\uce6d:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ud3b4\uace0 \ubc1c\ub05d\uc744 \ubab8 \ucabd\uc73c\ub85c \ub2f9\uaca8 \ud5c8\ubc85\uc9c0 \ub4a4\ucabd\uc744 \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>\ud301:<\/strong> \uac01 \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 15~30\ucd08\uac04 \uc720\uc9c0\ud558\uba70, \ubc18\ub3d9\uc744 \uc8fc\uc9c0 \uc54a\uace0 \ubd80\ub4dc\ub7fd\uac8c \ub298\ub9bd\ub2c8\ub2e4. \ub9e4\uc77c \uafb8\uc900\ud788 \ud574\uc8fc\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>4. \uade0\ud615 \uc6b4\ub3d9 (Balance Training)<\/h3>\n<p>\ubab8\uc758 \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \ub099\uc0c1 \uc704\ud5d8\uc744 \ud06c\uac8c \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud55c \ubc1c \uc11c\uae30 (\uc9c0\uc9c0\ub300 \uc774\uc6a9):<\/strong> \ubcbd\uc774\ub098 \uc758\uc790\ub97c \uc7a1\uace0 \ud55c \ubc1c\ub85c \uc11c\uc11c \uade0\ud615\uc744 \uc7a1\uc2b5\ub2c8\ub2e4. \uc810\ucc28 \uc9c0\uc9c0 \uc5c6\uc774 \uc11c\ub294 \uc2dc\uac04\uc744 \ub298\ub824\uac11\ub2c8\ub2e4.<\/li>\n<li><strong>\ub4a4\uafc8\uce58-\ubc1c\ub05d \uac77\uae30:<\/strong> \ubc1c\ub4a4\uafc8\uce58\ub97c \uc55e \ubc1c\ub05d\uc5d0 \ubd99\uc5ec \uc77c\uc790\ub85c \uac77\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud0dc\uadf9\uad8c \ub610\ub294 \uc694\uac00 \ub3d9\uc791:<\/strong> \ucc9c\ucc9c\ud788 \uc2e0\uc911\ud55c \uc6c0\uc9c1\uc784\uc73c\ub85c \uade0\ud615\uacfc \uc9d1\uc911\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. (\uc804\ubb38\uac00\uc758 \uc9c0\ub3c4\ub97c \ubc1b\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.)<\/li>\n<\/ul>\n<p><strong>\ud301:<\/strong> \uc548\uc804\uc744 \uc704\ud574 \ud56d\uc0c1 \uc7a1\uc744 \uc218 \uc788\ub294 \uacf3 \uadfc\ucc98\uc5d0\uc11c \uc5f0\uc2b5\ud558\uace0, \uc810\uc9c4\uc801\uc73c\ub85c \ub09c\uc774\ub3c4\ub97c \ub192\uc785\ub2c8\ub2e4. \uc8fc 2~3\ud68c \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/p>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8\ud558\ub294 \uac74\uac15\ud55c \ub178\ub144<\/h2>\n<p>\uc800\ud76c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc758 \uac74\uac15\uacfc \ud589\ubcf5\uc744 \ucd5c\uc6b0\uc120\uc73c\ub85c \uc0dd\uac01\ud569\ub2c8\ub2e4. \uc704\uc5d0 \uc81c\uc2dc\ub41c \uc6b4\ub3d9 \uac00\uc774\ub4dc\uac00 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc2e4\ub0b4 \ud65c\ub3d9\uc5d0 \ub3c4\uc6c0\uc774 \ub418\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<p>\ub9cc\uc57d \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8 \uc124\uacc4\uc5d0 \uc5b4\ub824\uc6c0\uc744 \ub290\ub07c\uc2dc\uac70\ub098, \uc804\ubb38\uc801\uc778 \ub3c4\uc6c0\uacfc \ub3cc\ubd04\uc774 \ud544\uc694\ud558\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0 \uc800\ud76c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc758 \ubb38\uc744 \ub450\ub4dc\ub824 \uc8fc\uc138\uc694.<\/p>\n<p>\uc800\ud76c\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \ubc29\ubc95\uc73c\ub85c \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc9c0\uc6d0\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uac1c\ubcc4 \ub9de\ucda4\ud615 \ucf00\uc5b4 \ud50c\ub79c:<\/strong> \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc0c1\ud0dc, \uc2e0\uccb4 \ub2a5\ub825, \uc120\ud638\ub3c4\ub97c \uace0\ub824\ud55c \uc6b4\ub3d9 \ubc0f \uc0dd\ud65c \uad00\ub9ac \uacc4\ud68d\uc744 \uc218\ub9bd\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc804\ubb38 \uc694\uc591\ubcf4\ud638\uc0ac\uc758 \uc9c0\uc6d0:<\/strong> \uc219\ub828\ub41c \uc694\uc591\ubcf4\ud638\uc0ac\uac00 \uc5b4\ub974\uc2e0 \uacc1\uc5d0\uc11c \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\uc744 \uc9c0\ub3c4\ud558\uace0, \uc77c\uc0c1\uc0dd\ud65c\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc11c\uc801 \uc9c0\uc9c0:<\/strong> \uc5b4\ub974\uc2e0\uc774 \uc6b4\ub3d9\uc5d0 \ud765\ubbf8\ub97c \ub290\ub07c\uace0 \uafb8\uc900\ud788 \uc9c0\uc18d\ud560 \uc218 \uc788\ub3c4\ub85d \uaca9\ub824\ud558\uace0 \ub3d9\uae30\ub97c \ubd80\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac00\uc871\uacfc\uc758 \uc18c\ud1b5:<\/strong> \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc6b4\ub3d9 \uc9c4\ud589 \uc0c1\ud669\uc744 \uac00\uc871\uacfc \ud22c\uba85\ud558\uac8c \uacf5\uc720\ud558\uba70, \ud568\uaed8 \ud6a8\uacfc\uc801\uc778 \ub3cc\ubd04 \ubc29\ud5a5\uc744 \ubaa8\uc0c9\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uac74\uac15\ud55c \ub178\ub144\uc740 \uc2a4\uc2a4\ub85c\uc758 \ub178\ub825\uacfc \uc8fc\ubcc0\uc758 \ub530\ub73b\ud55c \uad00\uc2ec\uc5d0\uc11c \uc2dc\uc791\ub429\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uacc1\uc5d0\uc11c \uc5b8\uc81c\ub098 \ub4e0\ub4e0\ud55c \ub3d9\ubc18\uc790\uac00 \ub418\uc5b4 \ub4dc\ub9b4 \uac83\uc744 \uc57d\uc18d\ub4dc\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\uac70\ub098 \uc0c1\ub2f4\uc744 \uc6d0\ud558\uc2dc\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \uc5f0\ub77d \uc8fc\uc2ed\uc2dc\uc624.<br \/>\n\uc5b4\ub974\uc2e0\uc758 \ube5b\ub098\ub294 \uc624\ub298\uc744 \uc704\ud574 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \ud568\uaed8\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uac10\uc0ac\ud569\ub2c8\ub2e4.<\/p>\n<p><strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4 \ub4dc\ub9bc<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0, \uadf8\ub9ac\uace0 \uc5b4\ub974\uc2e0\uc744 \ubaa8\uc2dc\ub294 \uac00\uc871 \uc5ec\ub7ec\ubd84\uaed8. \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144 \uc0dd\ud65c\uc740 \uc6b0\ub9ac \ubaa8\ub450\uc758 \uc18c\ub9dd\uc785\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc2e0\uccb4 \ud65c\ub3d9\uc774 \uc904\uc5b4\ub4e4\uae30 \uc27d\uace0, \uad00\uc808\uc774\ub098 \uadfc\ub825 \uc800\ud558\ub85c \uc778\ud574 \uc6b4\ub3d9\uc744 \ub9dd\uc124\uc774\uc2dc\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uafb8\uc900\ud55c \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uac74\uac15 \uc720\uc9c0\uc640 \uc0b6\uc758 \uc9c8 \ud5a5\uc0c1\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ud2b9\ud788, \ub0a0\uc528\ub098 \uc678\ubd80 \ud658\uacbd\uc5d0 \uad6c\uc560\ubc1b\uc9c0 \uc54a\uace0 \uc548\uc804\ud558\uac8c \uc990\uae38 \uc218 \uc788\ub294 &#8216;\uc2e4\ub0b4 \uc6b4\ub3d9&#8217;\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ucd5c\uc801\uc758 \uc120\ud0dd\uc774 \ub420 \uc218 [&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-23608","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\/23608","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=23608"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/23608\/revisions"}],"predecessor-version":[{"id":23609,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/23608\/revisions\/23609"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=23608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=23608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=23608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}