{"id":23648,"date":"2026-04-14T09:34:31","date_gmt":"2026-04-14T09:34:31","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=23648"},"modified":"2026-04-14T09:34:31","modified_gmt":"2026-04-14T09:34:31","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-t1-927","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=23648","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 – \uc2ec\uce35 \uac00\uc774\ub4dc (T1-927)"},"content":{"rendered":"

\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc751\uc6d0\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\uc785\ub2c8\ub2e4. \ub530\ub73b\ud55c \ubd04\ubcd5\uc774 \uac00\ub4dd\ud55c \uacc4\uc808\uc5d0\ub3c4, \ub54c\ub85c\ub294 \uad82\uc740 \ub0a0\uc528\ub098 \uc678\ubd80 \ud658\uacbd \ub54c\ubb38\uc5d0 \uc9d1 \ubc16\uc73c\ub85c \ub098\uac00\uae30 \uc5b4\ub824\uc6b8 \ub54c\uac00 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac74\uac15 \uc720\uc9c0\ub97c \uc704\ud55c \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc740 \uc808\ub300 \ud3ec\uae30\ud560 \uc218 \uc5c6\ub294 \uc911\uc694\ud55c \uc694\uc18c\uc785\ub2c8\ub2e4. \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub294 \uad00\uc808\uacfc \uadfc\uc721\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\uc73c\uba74\uc11c\ub3c4 \ud6a8\uacfc\uc801\uc778 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9<\/strong>\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n

\uc624\ub298\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc9d1 \uc548\uc5d0\uc11c\ub3c4 \uc548\uc804\ud558\uace0 \uc990\uac81\uac8c \uac74\uac15\uc744 \uc9c0\ud0ac \uc218 \uc788\ub3c4\ub85d \ub3d5\ub294 \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9<\/strong>\uc5d0 \ub300\ud55c \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \uc18c\uac1c\ud574 \ub4dc\ub9bd\ub2c8\ub2e4. \uc774 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uc2e0\uccb4 \uc0c1\ud0dc\uc5d0 \ub9de\ub294 \ucd5c\uc801\uc758 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\uace0, \uac74\uac15\ud55c \uc0dd\ud65c \uc2b5\uad00\uc744 \ub9cc\ub4e4\uc5b4\ub098\uac00\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n

\uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9, \uc65c \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n

\ub9ce\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc57c\uc678 \ud65c\ub3d9\uc758 \uc81c\uc57d \ub54c\ubb38\uc5d0 \uc6b4\ub3d9\uc744 \uba40\ub9ac\ud558\uac8c \ub429\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc678\ubd80 \ud658\uacbd\uc758 \uc601\ud5a5\uc744 \ubc1b\uc9c0 \uc54a\uace0, \uc5b8\uc81c\ub4e0\uc9c0 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud560 \uc218 \uc788\ub2e4\ub294 \ud070 \uc7a5\uc810\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

    \n
  • \uc548\uc804\uc131 \ud655\ubcf4:<\/strong> \ub099\uc0c1 \uc704\ud5d8\uc774 \ub192\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub294 \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ub354\uc6b1 \uc548\uc804\ud569\ub2c8\ub2e4. \ubbf8\ub044\ub7fd\uac70\ub098 \uace0\ub974\uc9c0 \ubabb\ud55c \ub178\uba74, \uac11\uc791\uc2a4\ub7ec\uc6b4 \uae30\uc628 \ubcc0\ud654 \ub4f1 \uc678\ubd80 \ud658\uacbd\uc758 \uc704\ud5d8 \uc694\uc18c\ub97c \ud53c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n
  • \uc811\uadfc\uc131 \ubc0f \uc9c0\uc18d \uac00\ub2a5\uc131:<\/strong> \ub0a0\uc528, \ubbf8\uc138\uba3c\uc9c0, \uacc4\uc808\uc758 \ubcc0\ud654\uc640 \uc0c1\uad00\uc5c6\uc774 \ub9e4\uc77c \uafb8\uc900\ud788 \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc9d1 \uc548\uc5d0\uc11c \ud3b8\uc548\ud558\uac8c \uc2dc\uc791\ud558\uace0 \ub9c8\ubb34\ub9ac\ud560 \uc218 \uc788\uc5b4 \uc6b4\ub3d9\uc5d0 \ub300\ud55c \ubd80\ub2f4\uac10\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n
  • \uac1c\uc778 \ub9de\ucda4\ud615 \uc9c4\ud589:<\/strong> \uc2e4\ub0b4\uc5d0\uc11c\ub294 \uac1c\uc778\uc758 \uc2e0\uccb4 \ub2a5\ub825\uacfc \uac74\uac15 \uc0c1\ud0dc\uc5d0 \ub9de\ucdb0 \uac15\ub3c4\uc640 \uc885\ub958\ub97c \uc870\uc808\ud558\uae30 \uc6a9\uc774\ud569\ub2c8\ub2e4. \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uac70\ub098 \uc2a4\uc2a4\ub85c \uc601\uc0c1\uc744 \ubcf4\uba70 \ub9de\ucda4\ud615 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n
  • \uc2ec\ub9ac\uc801 \uc548\uc815\uac10:<\/strong> \uc775\uc219\ud558\uace0 \ud3b8\uc548\ud55c \uacf5\uac04\uc5d0\uc11c \uc6b4\ub3d9\uc744 \ud568\uc73c\ub85c\uc368 \uc2ec\ub9ac\uc801\uc778 \uc548\uc815\uac10\uc744 \ub290\ub07c\uace0, \uc6b4\ub3d9\uc5d0 \ub300\ud55c \uae0d\uc815\uc801\uc778 \ud0dc\ub3c4\ub97c \uac00\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n

    \uc5b4\ub974\uc2e0\uc5d0\uac8c \ud544\uc694\ud55c 4\uac00\uc9c0 \ud575\uc2ec \uc6b4\ub3d9 \uc720\ud615<\/h2>\n

    \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \ub178\ub144\uc744 \uc704\ud574\uc11c\ub294 \ud2b9\uc815 \uc6b4\ub3d9 \ud55c \uac00\uc9c0\ub9cc \ud558\ub294 \uac83\ubcf4\ub2e4\ub294, \uc5ec\ub7ec \uc720\ud615\uc758 \uc6b4\ub3d9\uc744 \uace8\uace0\ub8e8 \ubcd1\ud589\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub2e4\uc74c 4\uac00\uc9c0 \ud575\uc2ec \uc6b4\ub3d9 \uc720\ud615\uc744 \uc774\ud574\ud558\uace0 \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \uc870\ud569\uc744 \ucc3e\uc544\ubcf4\uc138\uc694.<\/p>\n

    \uc720\uc0b0\uc18c \uc6b4\ub3d9 (Cardiovascular Exercise)<\/h3>\n

    \uc2ec\uc7a5\uacfc \ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0 \ud608\uc561\uc21c\ud658\uc744 \uc6d0\ud65c\ud558\uac8c \ud558\uc5ec \uce58\ub9e4 \uc608\ubc29 \ubc0f \uc804\ubc18\uc801\uc778 \ud65c\ub825\uc744 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n

      \n
    • \ud6a8\uacfc:<\/strong> \uc2ec\ud608\uad00 \uac74\uac15 \uc99d\uc9c4, \ud608\uc555 \ubc0f \ud608\ub2f9 \uc870\uc808, \uccb4\uc911 \uad00\ub9ac, \uc6b0\uc6b8\uac10 \uac10\uc18c.<\/li>\n
    • \uc2e4\ub0b4 \uc608\uc2dc:<\/strong> \uc81c\uc790\ub9ac \uac77\uae30, \uc549\uc544\uc11c \ubc1c\uad6c\ub974\uae30, \ud314 \ud06c\uac8c \ud718\ub450\ub974\uba70 \uac77\uae30, \uac00\ubcbc\uc6b4 \ub304\uc2a4 \uccb4\uc870.<\/li>\n<\/ul>\n

      \uadfc\ub825 \uc6b4\ub3d9 (Strength Training)<\/h3>\n

      \uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\uace0 \uac15\ud654\ud558\uc5ec \ub099\uc0c1 \uc608\ubc29\uc5d0 \ud544\uc218\uc801\uc774\uba70, \uc77c\uc0c1\uc0dd\ud65c\uc758 \ub3c5\ub9bd\uc131\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uac10\uc18c\ud558\ub294 \uadfc\uc721\ub7c9\uc740 \ub2e4\uc591\ud55c \uac74\uac15 \ubb38\uc81c\uc758 \uc6d0\uc778\uc774 \ub429\ub2c8\ub2e4.<\/p>\n

        \n
      • \ud6a8\uacfc:<\/strong> \uadfc\ub825 \ubc0f \uadfc\uc9c0\uad6c\ub825 \ud5a5\uc0c1, \ubf08 \uac74\uac15 \uc99d\uc9c4, \uc2e0\uc9c4\ub300\uc0ac \ud65c\uc131\ud654, \uc790\uc138 \uad50\uc815, \ub099\uc0c1 \uc608\ubc29.<\/li>\n
      • \uc2e4\ub0b4 \uc608\uc2dc:<\/strong> \uc758\uc790 \uc2a4\ucffc\ud2b8, \ubcbd \uc9da\uace0 \ud314\uad7d\ud600\ud3b4\uae30, \uc544\ub839(\ubb3c\ubcd1) \ub4e4\uace0 \ud314 \uc62c\ub9ac\uae30.<\/li>\n<\/ul>\n

        \uc720\uc5f0\uc131 \uc6b4\ub3d9 (Flexibility Exercise)<\/h3>\n

        \uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud788\uace0 \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \uc644\ud654\ud558\uc5ec \ubab8\uc758 \uc6c0\uc9c1\uc784\uc744 \ubd80\ub4dc\ub7fd\uac8c \ud569\ub2c8\ub2e4. \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc774\uace0 \ud1b5\uc99d \uc644\ud654\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n

          \n
        • \ud6a8\uacfc:<\/strong> \uad00\uc808 \uac00\ub3d9 \ubc94\uc704 \ud655\uc7a5, \uadfc\uc721 \uc774\uc644, \ud1b5\uc99d \uc644\ud654, \uc790\uc138 \uac1c\uc120, \ubd80\uc0c1 \uc608\ubc29.<\/li>\n
        • \uc2e4\ub0b4 \uc608\uc2dc:<\/strong> \ubaa9 \ub3cc\ub9ac\uae30, \uc5b4\uae68 \uc2a4\ud2b8\ub808\uce6d, \uc549\uc544\uc11c \ud5c8\ub9ac \uc219\uc774\uae30, \ub2e4\ub9ac \ucb49 \ud3b4\uae30.<\/li>\n<\/ul>\n

          \uade0\ud615 \uc6b4\ub3d9 (Balance Training)<\/h3>\n

          \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\ub294 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \ub099\uc0c1 \uc704\ud5d8\uc744 \ud06c\uac8c \uc904\uc5ec\uc90d\ub2c8\ub2e4. \ud2b9\ud788 \uc11c \uc788\ub294 \uc790\uc138\uc5d0\uc11c \ubd88\uc548\uc815\ud568\uc744 \ub290\ub07c\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

            \n
          • \ud6a8\uacfc:<\/strong> \ub099\uc0c1 \uc608\ubc29, \uc790\uc138 \uc548\uc815\uc131 \ud5a5\uc0c1, \ubcf4\ud589 \ub2a5\ub825 \uac1c\uc120, \uc790\uc2e0\uac10 \uc99d\uc9c4.<\/li>\n
          • \uc2e4\ub0b4 \uc608\uc2dc:<\/strong> \ud55c \ubc1c \uc11c\uae30 (\ubcbd \uc9da\uace0), \ubc1c\ub4a4\uafc8\uce58-\ubc1c\ub05d \uac77\uae30 (\ubcbd \uc9da\uace0), \uc758\uc790\uc5d0 \uc549\uc544 \ud55c \ub2e4\ub9ac \ub4e4\uae30.<\/li>\n<\/ul>\n

            \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8 \uc124\uacc4\ud558\uae30<\/h2>\n

            \uc131\uacf5\uc801\uc778 \uc5b4\ub974\uc2e0 \uc6b4\ub3d9<\/strong>\uc740 \ub2e8\uc21c\ud788 \uc6b4\ub3d9\uc744 \ud558\ub294 \uac83 \uc774\uc0c1\uc73c\ub85c, \uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \ubaa9\ud45c\uc5d0 \ub9de\ucdb0 \uc2e0\uc911\ud558\uac8c \uacc4\ud68d\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<\/p>\n

            1. \uc804\ubb38\uac00\uc640 \uc0c1\uc758\ud558\uae30 (\uac00\uc7a5 \uc911\uc694!)<\/h3>\n

            \uc0c8\ub85c\uc6b4 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0\ub294 \ubc18\ub4dc\uc2dc \uc758\uc0ac \ub610\ub294 \ubb3c\ub9ac\uce58\ub8cc\uc0ac\uc640 \uc0c1\ub2f4<\/strong>\ud558\uc5ec \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4\uc801 \uc81c\ud55c \uc0ac\ud56d\uc744 \ud655\uc778\ud574\uc57c \ud569\ub2c8\ub2e4. \ud2b9\ud788 \ub9cc\uc131 \uc9c8\ud658\uc774 \uc788\uac70\ub098 \uad00\uc808 \ud1b5\uc99d\uc774 \uc788\ub294 \uacbd\uc6b0 \ub354\uc6b1 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

            2. ‘\ucc9c\ucc9c\ud788, \uadf8\ub9ac\uace0 \uafb8\uc900\ud788’ \uc6d0\uce59<\/h3>\n

            \ucc98\uc74c\uc5d0\ub294 \uc9e7\uc740 \uc2dc\uac04, \ub0ae\uc740 \uac15\ub3c4\ub85c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \uc2dc\uac04\uacfc \uac15\ub3c4\ub97c \ub298\ub824\ub098\uac00\uc138\uc694. \ubab8\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \uc810\uc9c4\uc801\uc778 \uc811\uadfc<\/strong>\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub9e4\uc77c \uafb8\uc900\ud788 \ud558\ub294 \uac83<\/strong>\uc774 \uc77c\uc8fc\uc77c\uc5d0 \ud55c \ubc88 \ubab0\uc544\uc11c \ud558\ub294 \uac83\ubcf4\ub2e4 \ud6e8\uc52c \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n

            3. \ubab8\uc758 \uc2e0\ud638\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30<\/h3>\n

            \uc6b4\ub3d9 \uc911 \ud1b5\uc99d\uc774\ub098 \ubd88\ud3b8\ud568\uc774 \ub290\uaef4\uc9c4\ub2e4\uba74 \uc989\uc2dc \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud558\uc138\uc694. ‘\uc774 \uc815\ub3c4\ub294 \uad1c\ucc2e\uaca0\uc9c0’ \ud558\ub294 \uc0dd\uac01\uc740 \ud070 \ubd80\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc790\uc2e0\uc758 \ubab8\uc774 \ubcf4\ub0b4\ub294 \uc2e0\ud638\uc5d0 \ubbfc\uac10\ud558\uac8c \ubc18\uc751<\/strong>\ud558\ub294 \uac83\uc774 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc758 \ud575\uc2ec\uc785\ub2c8\ub2e4.<\/p>\n

            4. \uc990\uac70\uc6c0\uc744 \ub354\ud558\uae30<\/h3>\n

            \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ub4e4\uc73c\uba74\uc11c \uc6b4\ub3d9\ud558\uac70\ub098, \uac00\uc871\uc774\ub098 \uce5c\uad6c\uc640 \ud568\uaed8 \uc6b4\ub3d9\ud558\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 \uc990\uac70\uc6b4 \ud65c\ub3d9\uc73c\ub85c \uc778\uc2dd\ud558\uba74 \uc9c0\uc18d\uc801\uc778 \ucc38\uc5ec<\/strong>\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n

            5. \uc900\ube44 \uc6b4\ub3d9\uacfc \ub9c8\ubb34\ub9ac \uc6b4\ub3d9\uc740 \ud544\uc218<\/h3>\n

            \uc6b4\ub3d9 \uc2dc\uc791 \uc804 5-10\ubd84\uac04\uc758 \uac00\ubcbc\uc6b4 \uc900\ube44 \uc6b4\ub3d9(\uc2a4\ud2b8\ub808\uce6d)<\/strong>\uc73c\ub85c \ubab8\uc744 \uc774\uc644\uc2dc\ud0a4\uace0, \uc6b4\ub3d9 \ud6c4\uc5d0\ub3c4 5-10\ubd84\uac04\uc758 \uc815\ub9ac \uc6b4\ub3d9(\uc2a4\ud2b8\ub808\uce6d)<\/strong>\uc73c\ub85c \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\ub294 \uac83\uc774 \ubd80\uc0c1 \uc608\ubc29\uc5d0 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

            \uc9d1\uc5d0\uc11c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc608\uc2dc<\/h2>\n

            \uc5ec\uae30\uc11c\ub294 \uc758\uc790\ub97c \ud65c\uc6a9\ud558\uac70\ub098 \uc881\uc740 \uacf5\uac04\uc5d0\uc11c\ub3c4 \uc548\uc804\ud558\uac8c \ud560 \uc218 \uc788\ub294 \uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9<\/strong> \uba87 \uac00\uc9c0\ub97c \uc18c\uac1c\ud569\ub2c8\ub2e4.<\/p>\n

            1. \uc549\uc544\uc11c \ud558\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9<\/h3>\n
              \n
            • \uc549\uc544\uc11c \uc81c\uc790\ub9ac \uac77\uae30:<\/strong> \uc758\uc790\uc5d0 \ubc14\ub974\uac8c \uc549\uc544 \ud314\uc744 \ud754\ub4e4\uba70 \ubb34\ub98e\uc744 \ubc88\uac08\uc544 \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \ucc98\uc74c\uc5d4 \ucc9c\ucc9c\ud788, \uc775\uc219\ud574\uc9c0\uba74 \uc18d\ub3c4\ub97c \uc62c\ub9bd\ub2c8\ub2e4. (1\ubd84 x 3\ud68c)<\/li>\n
            • \ud314 \ub3cc\ub9ac\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uc5b4 \uc791\uc740 \uc6d0\uc744 \uadf8\ub9ac\ub4ef \ub3cc\ub9bd\ub2c8\ub2e4. \uc810\ucc28 \ud06c\uac8c \uc6d0\uc744 \uadf8\ub9bd\ub2c8\ub2e4. \uc5b4\uae68 \uad00\uc808 \uc720\uc5f0\uc131 \ud5a5\uc0c1\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4. (\uc55e\uc73c\ub85c 10\ud68c, \ub4a4\ub85c 10\ud68c x 2\uc138\ud2b8)<\/li>\n
            • \ubc1c\ub05d \ud0ed & \ubc1c\ub4a4\uafc8\uce58 \ub4e4\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ubc1c\ub05d\uc744 \ubc14\ub2e5\uc5d0 \uac00\ubccd\uac8c \ub450\ub4dc\ub9ac\uac70\ub098, \ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uc5b4 \uc62c\ub838\ub2e4 \ub0b4\ub9bd\ub2c8\ub2e4. \uc885\uc544\ub9ac \uadfc\uc721 \uac15\ud654\uc640 \ud608\uc561\uc21c\ud658\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. (\uac01 15\ud68c x 2\uc138\ud2b8)<\/li>\n<\/ul>\n

              2. \uc758\uc790\ub97c \uc774\uc6a9\ud55c \uadfc\ub825 \uc6b4\ub3d9<\/h3>\n
                \n
              • \uc758\uc790 \uc2a4\ucffc\ud2b8:<\/strong> \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \uc190\uc73c\ub85c \uc758\uc790\ub97c \uac00\ubccd\uac8c \uc7a1\uace0, \uc5c9\ub369\uc774\uac00 \uc758\uc790\uc5d0 \ub2ff\uae30 \uc9c1\uc804\uae4c\uc9c0 \ucc9c\ucc9c\ud788 \uc549\uc558\ub2e4 \uc77c\uc5b4\uc12d\ub2c8\ub2e4. \ud5c8\ubc85\uc9c0\uc640 \uc5c9\ub369\uc774 \uadfc\ub825 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. (8-10\ud68c x 2-3\uc138\ud2b8)<\/li>\n
              • \uc549\uc544\uc11c \ub2e4\ub9ac \ud3b4\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucb49 \ud3b4\uc11c \ubb34\ub98e\uc744 \ucb49 \ud3c5\ub2c8\ub2e4. \ubc1c\ub05d\uc744 \ubab8 \ucabd\uc73c\ub85c \ub2f9\uacbc\ub2e4\uac00 \ubc00\uc5c8\ub2e4\ub97c \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ud5c8\ubc85\uc9c0 \uc55e \uadfc\uc721 \uac15\ud654\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4. (\uac01 \ub2e4\ub9ac 10\ud68c x 2\uc138\ud2b8)<\/li>\n
              • \ubcbd \ud478\uc26c\uc5c5 (\ub610\ub294 \uc758\uc790 \ud478\uc26c\uc5c5):<\/strong> \ubcbd\uc5d0\uc11c \ud55c \ubc1c\uc790\uad6d \ub5a8\uc5b4\uc838 \uc190\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub824 \ubcbd\uc744 \uc9da\uc2b5\ub2c8\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ubab8\uc744 \ubcbd \ucabd\uc73c\ub85c \uae30\uc6b8\uc600\ub2e4\uac00 \ub2e4\uc2dc \ubc00\uc5b4\ub0c5\ub2c8\ub2e4. \uac00\uc2b4\uacfc \ud314 \uadfc\ub825 \uac15\ud654\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4. (10-12\ud68c x 2\uc138\ud2b8)<\/li>\n<\/ul>\n

                3. \uc720\uc5f0\uc131 \ubc0f \uc2a4\ud2b8\ub808\uce6d<\/h3>\n
                  \n
                • \ubaa9 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud55c \uc190\uc73c\ub85c \uba38\ub9ac\ub97c \uc7a1\uace0 \uc606\uc73c\ub85c \ub2f9\uaca8 \ubaa9 \uc606\uc744 \uc2a4\ud2b8\ub808\uce6d\ud569\ub2c8\ub2e4. \ubc18\ub300\ucabd\ub3c4 \ub3d9\uc77c\ud558\uac8c \ud569\ub2c8\ub2e4. (\uac01 15-20\ucd08 \uc720\uc9c0 x 2\ud68c)<\/li>\n
                • \uc5b4\uae68 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ud55c \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uc5b4 \ub2e4\ub978 \ud314\ub85c \ud314\uafc8\uce58\ub97c \uc7a1\uc544 \ubab8 \ucabd\uc73c\ub85c \ub2f9\uae41\ub2c8\ub2e4. \uc5b4\uae68\uc640 \ub4f1 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0b5\ub2c8\ub2e4. (\uac01 15-20\ucd08 \uc720\uc9c0 x 2\ud68c)<\/li>\n
                • \uc549\uc544\uc11c \ud5c8\ub9ac \uc219\uc774\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ub2e4\ub9ac\ub97c \uc0b4\uc9dd \ubc8c\ub9ac\uace0 \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \uc55e\uc73c\ub85c \uc219\uc5ec \ubc1c\ub05d\uc744 \uc7a1\uac70\ub098 \ubc14\ub2e5\uc5d0 \uc190\uc744 \ub311\ub2c8\ub2e4. \ud5c8\ub9ac \uc720\uc5f0\uc131 \uc99d\uc9c4\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. (15-20\ucd08 \uc720\uc9c0 x 2\ud68c)<\/li>\n<\/ul>\n

                  4. \uade0\ud615 \uc6b4\ub3d9<\/h3>\n
                    \n
                  • \ud55c \ubc1c \uc11c\uae30 (\ubcbd \uc9c0\uc9c0):<\/strong> \ubcbd\uc774\ub098 \ud2bc\ud2bc\ud55c \uac00\uad6c\ub97c \uc7a1\uace0 \ud55c \ubc1c\uc744 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 \uc9e7\uac8c, \uc810\ucc28 \uc2dc\uac04\uc744 \ub298\ub824\uac11\ub2c8\ub2e4. \uade0\ud615\uac10\uac01 \ud5a5\uc0c1\uc5d0 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4. (\uac01 \ub2e4\ub9ac 10-15\ucd08 x 2\ud68c)<\/li>\n
                  • \ubc1c\ub4a4\uafc8\uce58-\ubc1c\ub05d \uac77\uae30 (\ubcbd \uc9c0\uc9c0):<\/strong> \ubcbd\uc774\ub098 \uac00\uad6c\ub97c \uc7a1\uace0 \ubc1c\ub4a4\uafc8\uce58\uc640 \ubc1c\ub05d\uc774 \ub2ff\ub3c4\ub85d \uc77c\uc9c1\uc120\uc73c\ub85c \uac77\uc2b5\ub2c8\ub2e4. \ucc98\uc74c\uc5d4 5-10\uac78\uc74c \uc815\ub3c4\ub85c \uc2dc\uc791\ud569\ub2c8\ub2e4. \ubcf4\ud589 \uc548\uc815\uc131\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. (5-10\uac78\uc74c x 2\ud68c)<\/li>\n<\/ul>\n

                    \uc548\uc804\uc744 \uc704\ud55c \ud544\uc218 \uace0\ub824\uc0ac\ud56d<\/h2>\n

                    \uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc2dc \uc548\uc804\uc740 \uc544\ubb34\ub9ac \uac15\uc870\ud574\ub3c4 \uc9c0\ub098\uce58\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n

                      \n
                    • \uc218\ubd84 \uc12d\ucde8:<\/strong> \uc6b4\ub3d9 \uc804, \uc911, \ud6c4 \ucda9\ubd84\ud55c \ubb3c\uc744 \ub9c8\uc154 \ud0c8\uc218\ub97c \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n
                    • \ud3b8\uc548\ud55c \ubcf5\uc7a5\uacfc \uc2e0\ubc1c:<\/strong> \uc6c0\uc9c1\uc784\uc774 \ud3b8\uc548\ud558\uace0 \ud1b5\ud48d\uc774 \uc798 \ub418\ub294 \uc637, \ubbf8\ub044\ub7fd\uc9c0 \uc54a\uace0 \ubc1c\uc744 \uc798 \uc9c0\uc9c0\ud574 \uc8fc\ub294 \uc2e0\ubc1c\uc744 \ucc29\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n
                    • \uc6b4\ub3d9 \uacf5\uac04 \ud655\ubcf4:<\/strong> \uc8fc\ubcc0\uc5d0 \ubc29\ud574\uac00 \ub418\ub294 \ubb3c\uac74\uc740 \uce58\uc6b0\uace0 \ucda9\ubd84\ud55c \uacf5\uac04\uc744 \ud655\ubcf4\ud569\ub2c8\ub2e4. \ubc14\ub2e5\uc774 \ubbf8\ub044\ub7fd\uc9c0 \uc54a\uc740\uc9c0 \ud655\uc778\ud569\ub2c8\ub2e4.<\/li>\n
                    • \ubab8 \uc0c1\ud0dc \ud655\uc778:<\/strong> \ucee8\ub514\uc158\uc774 \uc88b\uc9c0 \uc54a\uac70\ub098 \ud53c\ub85c\ud560 \ub54c\ub294 \ubb34\ub9ac\ud558\uac8c \uc6b4\ub3d9\ud558\uc9c0 \uc54a\uace0 \ucda9\ubd84\ud788 \ud734\uc2dd\uc744 \ucde8\ud569\ub2c8\ub2e4.<\/li>\n
                    • \ub3c4\uc6c0 \uc694\uccad:<\/strong> \ub9cc\uc57d\uc758 \uc0c1\ud669\uc5d0 \ub300\ube44\ud558\uc5ec \uac00\uc871\uc774\ub098 \uac04\ubcd1\uc778\uc774 \uac00\uae4c\uc774 \uc788\uac70\ub098, \ub3c4\uc6c0\uc774 \ud544\uc694\ud55c \uc0c1\ud669\uc744 \uc54c\ub9b4 \uc218 \uc788\ub294 \uc7a5\uce58\ub97c \uc900\ube44\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n

                      \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8\ud558\ub294 \uac74\uac15\ud55c \ub178\ub144<\/h2>\n

                      \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc9d1 \uc548\uc5d0\uc11c\ub3c4 \uc548\uc804\ud558\uace0 \uc990\uac81\uac8c \uac74\uac15\uc744 \uad00\ub9ac\ud558\uc2e4 \uc218 \uc788\ub3c4\ub85d \ub2e4\uc591\ud55c \uc815\ubcf4\ub97c \uc81c\uacf5\ud558\uace0 \uc9c0\uc6d0\ud569\ub2c8\ub2e4. \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9<\/strong>\uc740 \ub2e8\uc21c\ud788 \uc2e0\uccb4\uc801\uc778 \uac74\uac15\ubfd0\ub9cc \uc544\ub2c8\ub77c, \uc815\uc2e0\uc801\uc778 \ud65c\ub825\uacfc \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\ub294 \ub370\uc5d0\ub3c4 \uacb0\uc815\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/p>\n

                      \uc774 \uac00\uc774\ub4dc\uc5d0 \uc81c\uc2dc\ub41c \uc6b4\ub3d9\ub4e4\uc744 \ucc38\uace0\ud558\uc2dc\uc5b4 \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \ub8e8\ud2f4\uc744 \ub9cc\ub4dc\uc2dc\uace0, \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\uc640 \ud568\uaed8 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \ub9cc\ub4e4\uc5b4 \uac00\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \ubb38\uc758\ud574 \uc8fc\uc138\uc694. \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\uc744 \uc704\ud55c \ub4e0\ub4e0\ud55c \ub3d9\ubc18\uc790\uac00 \ub418\uc5b4 \ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4. \uac10\uc0ac\ud569\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

                      \uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc751\uc6d0\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \ub530\ub73b\ud55c \ubd04\ubcd5\uc774 \uac00\ub4dd\ud55c \uacc4\uc808\uc5d0\ub3c4, \ub54c\ub85c\ub294 \uad82\uc740 \ub0a0\uc528\ub098 \uc678\ubd80 \ud658\uacbd \ub54c\ubb38\uc5d0 \uc9d1 \ubc16\uc73c\ub85c \ub098\uac00\uae30 \uc5b4\ub824\uc6b8 \ub54c\uac00 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac74\uac15 \uc720\uc9c0\ub97c \uc704\ud55c \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc740 \uc808\ub300 \ud3ec\uae30\ud560 \uc218 \uc5c6\ub294 \uc911\uc694\ud55c \uc694\uc18c\uc785\ub2c8\ub2e4. \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub294 \uad00\uc808\uacfc \uadfc\uc721\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\uc73c\uba74\uc11c\ub3c4 \ud6a8\uacfc\uc801\uc778 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc624\ub298\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc9d1 \uc548\uc5d0\uc11c\ub3c4 \uc548\uc804\ud558\uace0 \uc990\uac81\uac8c \uac74\uac15\uc744 […]<\/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-23648","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\/23648","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=23648"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/23648\/revisions"}],"predecessor-version":[{"id":23649,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/23648\/revisions\/23649"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=23648"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=23648"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=23648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}