{"id":23683,"date":"2026-04-14T09:35:23","date_gmt":"2026-04-14T09:35:23","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=23683"},"modified":"2026-04-14T09:35:23","modified_gmt":"2026-04-14T09:35:23","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-t4-924","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=23683","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T4-924)"},"content":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uc0dd\ud65c\uc744 \uc751\uc6d0\ud558\ub294 <strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\uc785\ub2c8\ub2e4. \uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8\uc774\ub098 \uc5b4\ub974\uc2e0\ub4e4\uc744 \uc704\ud55c \uac74\uac15 \uad00\ub9ac, \uc5b4\ub5bb\uac8c \ud558\uace0 \uacc4\uc2e0\uac00\uc694? \ud2b9\ud788 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uc5b4\ub974\uc2e0\uc758 \uc0b6\uc758 \uc9c8\uc744 \uacb0\uc815\ud558\ub294 \ub9e4\uc6b0 \uc911\uc694\ud55c \uc694\uc18c\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc678\ubd80 \ud65c\ub3d9\uc774 \uc5b4\ub835\uac70\ub098 \ub0a0\uc528\uc758 \uc81c\uc57d\uc774 \uc788\uc744 \ub54c, \ud639\uc740 \ub099\uc0c1 \uc704\ud5d8 \ub54c\ubb38\uc5d0 \uac71\uc815\uc774 \uc55e\uc124 \ub54c\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uc774\ub7f4 \ub54c \ud544\uc694\ud55c \uac83\uc774 \ubc14\ub85c <strong>&#8216;\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9&#8217;<\/strong>\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uac00\uc774\ub4dc\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc9d1 \uc548\uc5d0\uc11c\ub3c4 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc6b4\ub3d9\ud558\uc2e4 \uc218 \uc788\ub3c4\ub85d \ub3d5\uae30 \uc704\ud574 \uc81c\uc791\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ub2e8\uc21c\ud788 \uc6b4\ub3d9 \ubc29\ubc95\uc744 \ub098\uc5f4\ud558\ub294 \uac83\uc744 \ub118\uc5b4, \uc5b4\ub974\uc2e0\uc758 \uac1c\ubcc4\uc801\uc778 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\uace0 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 \uc2ec\uce35\uc801\uc778 \uc815\ubcf4\uc640 \ud301\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. <strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\uc640 \ud568\uaed8 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc624\ub298\uacfc \ud589\ubcf5\ud55c \ub0b4\uc77c\uc744 \ub9cc\ub4e4\uc5b4\uac00\ub294 \uccab\uac78\uc74c\uc744 \uc2dc\uc791\ud574\ubcf4\uc138\uc694.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9, \uc65c \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ud544\uc218\uc801\uc778 \uc5ec\ub7ec \uac00\uc9c0 \uc774\uc720\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub294 \ub2e8\uc21c\ud788 \uc2dc\uac04\uc744 \ub54c\uc6b0\ub294 \ud65c\ub3d9\uc774 \uc544\ub2c8\ub77c, \uac74\uac15 \uc720\uc9c0\uc640 \uc99d\uc9c4\uc5d0 \uc9c1\uc811\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce58\ub294 \uc911\uc694\ud55c \uc0dd\ud65c \uc2b5\uad00\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \uc548\uc804\uc131 \ud655\ubcf4: \ub099\uc0c1 \uc704\ud5d8 \uac10\uc18c<\/h3>\n<ul>\n<li>\uc57c\uc678 \uc6b4\ub3d9 \uc2dc \ubc1c\uc0dd\ud560 \uc218 \uc788\ub294 \ubbf8\ub044\ub7ec\uc6c0, \ub118\uc5b4\uc9d0 \ub4f1\uc758 <strong>\ub099\uc0c1 \uc0ac\uace0 \uc704\ud5d8\uc744 \ud604\uc800\ud788 \uc904\uc77c \uc218<\/strong> \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc775\uc219\ud55c \uacf5\uac04\uc5d0\uc11c \uc548\uc815\uc801\uc778 \uc9c0\uc9c0\ub300(\uc758\uc790, \ubcbd \ub4f1)\ub97c \ud65c\uc6a9\ud558\uc5ec \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \ub0a0\uc528 \ubc0f \ud658\uacbd \uc81c\uc57d\uc73c\ub85c\ubd80\ud130\uc758 \uc790\uc720<\/h3>\n<ul>\n<li>\ucd94\uc6b4 \uaca8\uc6b8, \ubb34\ub354\uc6b4 \uc5ec\ub984, \ubbf8\uc138\uba3c\uc9c0\uac00 \uc2ec\ud55c \ub0a0 \ub4f1 <strong>\uc678\ubd80 \ud658\uacbd\uc758 \uc601\ud5a5\uc744 \ubc1b\uc9c0 \uc54a\uace0<\/strong> \uc5b8\uc81c\ub4e0 \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc9d1\uc548\uc758 \ucf8c\uc801\ud55c \ud658\uacbd\uc5d0\uc11c \ud3b8\uc548\ud558\uac8c \uc6b4\ub3d9\uc5d0 \uc9d1\uc911\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uafb8\uc900\ud568 \uc720\uc9c0 \ubc0f \uc2b5\uad00 \ud615\uc131 \uc6a9\uc774<\/h3>\n<ul>\n<li>\uc678\ucd9c \uc900\ube44\uc758 \ubc88\uac70\ub85c\uc6c0 \uc5c6\uc774 <strong>\uc77c\uc0c1\uc0dd\ud65c \uc18d\uc5d0\uc11c \uc27d\uac8c \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uace0 \uc720\uc9c0<\/strong>\ud560 \uc218 \uc788\uc5b4 \uaddc\uce59\uc801\uc778 \uc2b5\uad00 \ud615\uc131\uc5d0 \uc720\ub9ac\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc790\uc8fc \uc6b4\ub3d9\ud558\ub294 \uacf5\uac04\uc744 \uc815\ud574\ub450\uba74 \uc6b4\ub3d9 \uc758\uc9c0\ub97c \ub354\uc6b1 \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uac1c\ubcc4 \ub9de\ucda4\uc758 \uc6a9\uc774\uc131<\/h3>\n<ul>\n<li>\uac01 \uc5b4\ub974\uc2e0\uc758 <strong>\uac74\uac15 \uc0c1\ud0dc, \uc2e0\uccb4 \ub2a5\ub825, \uc120\ud638\ub3c4\uc5d0 \ub530\ub77c \uc6b4\ub3d9 \uac15\ub3c4\uc640 \uc885\ub958\ub97c \uc870\uc808<\/strong>\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc73c\uba74 \ub354\uc6b1 \uc138\uc2ec\ud55c \ub9de\ucda4 \uc6b4\ub3d9 \uacc4\ud68d \uc218\ub9bd\uc774 \uac00\ub2a5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \uc6b4\ub3d9\uc758 \ud575\uc2ec \uc6d0\uce59: \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c!<\/h2>\n<p>\uc5b4\ub974\uc2e0 \uc6b4\ub3d9\uc740 \uc80a\uc740 \uc0ac\ub78c\ub4e4\uc758 \uc6b4\ub3d9\uacfc\ub294 \ub2e4\ub978 \uc811\uadfc \ubc29\uc2dd\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \ub2e4\uc74c\uc758 \ud575\uc2ec \uc6d0\uce59\ub4e4\uc744 \ubc18\ub4dc\uc2dc \uae30\uc5b5\ud558\uace0 \uc2e4\ucc9c\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>1. <strong>\uc548\uc804\uc131 \ucd5c\uc6b0\uc120<\/strong><\/h3>\n<ul>\n<li>\uc6b4\ub3d9 \uc804\ud6c4 <strong>\uc2a4\ud2b8\ub808\uce6d<\/strong>\uc740 \ud544\uc218\uc785\ub2c8\ub2e4.<\/li>\n<li>\ub118\uc5b4\uc9c0\uc9c0 \uc54a\ub3c4\ub85d <strong>\uc548\uc815\uc801\uc778 \uc790\uc138<\/strong>\ub97c \uc720\uc9c0\ud558\uace0, \ud544\uc694\uc2dc \uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \uc6b4\ub3d9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubb34\ub9ac\ud55c \ub3d9\uc791\uc740 \ud53c\ud558\uace0, \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uba74 \uc989\uc2dc \uc911\ub2e8<\/strong>\ud569\ub2c8\ub2e4.<\/li>\n<li>\ubbf8\ub044\ub7fc \ubc29\uc9c0 \ucc98\ub9ac\ub41c \uc2e0\ubc1c\uc774\ub098 \uc591\ub9d0\uc744 \ucc29\uc6a9\ud558\uace0, \uc8fc\ubcc0 \ud658\uacbd\uc744 \uc815\ub9ac\ud558\uc5ec \uc7a5\uc560\ubb3c\uc744 \uc81c\uac70\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. <strong>\uac1c\ubcc4 \ub9de\ucda4<\/strong><\/h3>\n<ul>\n<li>\ubaa8\ub4e0 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub3d9\uc77c\ud55c \uc6b4\ub3d9\uc740 \uc5c6\uc2b5\ub2c8\ub2e4. <strong>\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc, \uccb4\ub825, \ubcd1\ub825 \ub4f1\uc744 \uace0\ub824<\/strong>\ud558\uc5ec \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud558\uace0 \uac15\ub3c4\ub97c \uc870\uc808\ud569\ub2c8\ub2e4.<\/li>\n<li>\ud544\uc694\ud558\ub2e4\uba74 \uc758\uc0ac\ub098 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4 \ud6c4 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. <strong>\uc810\uc9c4\uc801 \uc99d\uac00<\/strong><\/h3>\n<ul>\n<li>\ucc98\uc74c\ubd80\ud130 \ub108\ubb34 \ub9ce\uc740 \uc591\uc774\ub098 \uac15\ud55c \uac15\ub3c4\ub85c \uc2dc\uc791\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. <strong>\uac00\ubccd\uac8c \uc2dc\uc791\ud558\uc5ec \uc810\uc9c4\uc801\uc73c\ub85c \uc6b4\ub3d9 \uc2dc\uac04\uacfc \uac15\ub3c4\ub97c \ub298\ub824\ub098\uac11\ub2c8\ub2e4.<\/strong><\/li>\n<li>\ubab8\uc774 \uc801\uc751\ud560 \uc2dc\uac04\uc744 \ucda9\ubd84\ud788 \uc8fc\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. <strong>\uafb8\uc900\ud568\uacfc \uaddc\uce59\uc131<\/strong><\/h3>\n<ul>\n<li>\ud558\ub8e8\uc5d0 \ubab0\uc544\uc11c \ud558\ub294 \uac83\ubcf4\ub2e4 <strong>\ub9e4\uc77c \uc870\uae08\uc529 \uafb8\uc900\ud788<\/strong> \ud558\ub294 \uac83\uc774 \ud6e8\uc52c \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li>\uaddc\uce59\uc801\uc778 \uc2dc\uac04\uc5d0 \uc6b4\ub3d9\ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc774\uba74 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. <strong>\uc990\uac70\uc6c0 \uc720\uc9c0<\/strong><\/h3>\n<ul>\n<li>\uc5b5\uc9c0\ub85c \ud558\ub294 \uc6b4\ub3d9\uc740 \uc624\ub798 \uc9c0\uc18d\ub418\uae30 \uc5b4\ub835\uc2b5\ub2c8\ub2e4. <strong>\uc990\uac70\uc6c0\uc744 \ub290\ub084 \uc218 \uc788\ub294 \uc6b4\ub3d9<\/strong>\uc744 \uc120\ud0dd\ud558\uac70\ub098, \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ub4e4\uc73c\uba70 \uc6b4\ub3d9\ud558\ub294 \ub4f1 \uae0d\uc815\uc801\uc778 \ubd84\uc704\uae30\ub97c \uc870\uc131\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0\uc744 \uc704\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9 \uc885\ub958\uc640 \uc2ec\uce35 \uac00\uc774\ub4dc<\/h2>\n<p>\uc5b4\ub974\uc2e0\uc5d0\uac8c \ud544\uc694\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \ud06c\uac8c \uc720\uc0b0\uc18c \uc6b4\ub3d9, \uadfc\ub825 \uc6b4\ub3d9, \uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uc6b4\ub3d9\uc73c\ub85c \ub098\ub20c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac01 \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0\uc758 \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc99d\uc9c4\uc5d0 \uae30\uc5ec\ud558\uba70, \ud2b9\ud788 \ub099\uc0c1 \uc608\ubc29\uacfc \ub3c5\ub9bd\uc801\uc778 \uc0dd\ud65c \uc720\uc9c0\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<h3>1. <strong>\uc720\uc0b0\uc18c \uc6b4\ub3d9 (Cardiovascular Exercise)<\/strong><\/h3>\n<p>\uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0 \ud608\uc561\uc21c\ud658\uc744 \ucd09\uc9c4\ud558\uc5ec \ub9cc\uc131 \uc9c8\ud658 \uc608\ubc29\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud6a8\uacfc:<\/strong> \uc2ec\uc7a5 \uac74\uac15 \uc99d\uc9c4, \ud608\uc561\uc21c\ud658 \uac1c\uc120, \uccb4\uc9c0\ubc29 \uac10\uc18c, \uc778\uc9c0 \uae30\ub2a5 \ud5a5\uc0c1.<\/li>\n<li><strong>\uc6b4\ub3d9 \uc608\uc2dc:<\/strong>\n<ul>\n<li><strong>\uc758\uc790 \ub9c8\uce6d (\uc549\uc544\uc11c \uc81c\uc790\ub9ac \uac77\uae30):<\/strong> \uc758\uc790\uc5d0 \ub4f1\uc744 \uace7\uac8c \ud3b4\uace0 \uc549\uc544, \uc591 \ubb34\ub98e\uc744 \ubc88\uac08\uc544 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uba70 \uc81c\uc790\ub9ac \uac77\uae30\ub97c \ud569\ub2c8\ub2e4. \ud314\ub3c4 \ud568\uaed8 \ud754\ub4e4\uc5b4\uc8fc\uba74 \ub354\uc6b1 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. 10-15\ubd84\uac04 \uafb8\uc900\ud788 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2e4\ub0b4 \uac77\uae30:<\/strong> \uc9d1\uc548\uc758 \uc548\uc804\ud55c \uacf5\uac04(\ubcf5\ub3c4 \ub4f1)\uc744 \ud65c\uc6a9\ud558\uc5ec \ucc9c\ucc9c\ud788 \uac77\uc2b5\ub2c8\ub2e4. \ud314\uc744 \uc55e\ub4a4\ub85c \ud754\ub4e4\uba70 \ubcf4\ud3ed\uc744 \uc870\uc808\ud569\ub2c8\ub2e4. 20-30\ubd84 \ubaa9\ud45c\ub85c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc549\uc544\uc11c \uc5d0\uc5b4\ub85c\ube45:<\/strong> \ud314\ub2e4\ub9ac\ub97c \uc774\uc6a9\ud55c \uac04\ub2e8\ud55c \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\ub4e4\uc744 \uc74c\uc545\uc5d0 \ub9de\ucdb0 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uc720\ud29c\ube0c \ub4f1\uc5d0\uc11c \uc5b4\ub974\uc2e0\uc6a9 \uc549\uc544\uc11c \ud558\ub294 \uc5d0\uc5b4\ub85c\ube45 \uc601\uc0c1\uc744 \ucc38\uace0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>2. <strong>\uadfc\ub825 \uc6b4\ub3d9 (Strength Training)<\/strong><\/h3>\n<p>\uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\uace0 \uac15\ud654\ud558\uc5ec \uad00\uc808\uc744 \ubcf4\ud638\ud558\uace0 \uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791\uc744 \uc218\ud589\ud558\ub294 \ub370 \ud544\uc694\ud55c \ud798\uc744 \uae38\ub7ec\uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud6a8\uacfc:<\/strong> \uadfc\ub825 \ubc0f \uadfc\uc9c0\uad6c\ub825 \ud5a5\uc0c1, \uace8\ubc00\ub3c4 \uc720\uc9c0, \uad00\uc808 \ubcf4\ud638, \uae30\ucd08\ub300\uc0ac\ub7c9 \uc99d\uac00.<\/li>\n<li><strong>\uc6b4\ub3d9 \uc608\uc2dc:<\/strong>\n<ul>\n<li><strong>\uc758\uc790 \uc2a4\ucffc\ud2b8:<\/strong> \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \ub4f1\uc744 \uace7\uac8c \ud3b4\uace0, \uc5c9\ub369\uc774\uac00 \uc758\uc790\uc5d0 \ub2ff\uc744 \ub4ef \ub9d0 \ub4ef \uc549\uc558\ub2e4 \uc77c\uc5b4\uc12d\ub2c8\ub2e4. \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4. 8-12\ud68c \ubc18\ubcf5 \ud6c4 \ud734\uc2dd, 2-3\uc138\ud2b8 \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubcbd \ud478\uc26c\uc5c5:<\/strong> \ubcbd\uc5d0 \ud55c \ubc1c\uc790\uad6d \uc815\ub3c4 \ub5a8\uc5b4\uc838 \uc11c\uc11c \uc591\uc190\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub824 \ubcbd\uc5d0 \ub311\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. 10-15\ud68c \ubc18\ubcf5, 2-3\uc138\ud2b8 \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \uc544\ub839(\ubb3c\ubcd1) \ub4e4\uae30:<\/strong> \uc791\uc740 \ubb3c\ubcd1\uc774\ub098 \uac00\ubcbc\uc6b4 \uc544\ub839\uc744 \ub4e4\uace0 \ud314\uc744 \uc606\uc73c\ub85c \ub4e4\uac70\ub098 \uc55e\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \uc5b4\uae68, \ud314 \uadfc\uc721 \uac15\ud654\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5, 2-3\uc138\ud2b8 \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>3. <strong>\uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uc6b4\ub3d9 (Flexibility &#038; Balance Training)<\/strong><\/h3>\n<p>\uad00\uc808 \uac00\ub3d9 \ubc94\uc704\ub97c \ub298\ub824\uc8fc\uace0 \ubab8\uc758 \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \ub099\uc0c1 \uc704\ud5d8\uc744 \uc904\uc774\uace0 \ubbfc\ucca9\uc131\uc744 \ub192\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud6a8\uacfc:<\/strong> \uad00\uc808 \uc720\uc5f0\uc131 \uc99d\uc9c4, \uc790\uc138 \uad50\uc815, \ub099\uc0c1 \uc608\ubc29, \uc6c0\uc9c1\uc784\uc758 \uc790\uc720 \uc99d\uc9c4.<\/li>\n<li><strong>\uc6b4\ub3d9 \uc608\uc2dc:<\/strong>\n<ul>\n<li><strong>\uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ubaa9, \uc5b4\uae68, \ud314, \ud5c8\ub9ac, \ub2e4\ub9ac \ub4f1 \uc2e0\uccb4 \uac01 \ubd80\uc704\ub97c \ubd80\ub4dc\ub7fd\uac8c \ub298\ub824\uc8fc\ub294 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud569\ub2c8\ub2e4. \uac01 \ub3d9\uc791\uc740 15-30\ucd08\uac04 \uc720\uc9c0\ud558\uba70 \uc228\uc744 \uae38\uac8c \ub0b4\uc27d\ub2c8\ub2e4.<\/li>\n<li><strong>\ubcbd \uc9c0\uc9c0 \ud55c \ubc1c \uc11c\uae30:<\/strong> \ubcbd\uc744 \uc7a1\uace0 \ud55c \ubc1c\ub85c \uc11c\uc11c 10-20\ucd08\uac04 \uade0\ud615\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uac00\ub2a5\ud558\ub2e4\uba74 \ubcbd\uc5d0\uc11c \uc190\uc744 \ub5bc\uace0 \uc5f0\uc2b5\ud569\ub2c8\ub2e4. \uc591\ubc1c \ubc88\uac08\uc544 3-5\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubc1c \ub4a4\uafc8\uce58 \ub4e4\uae30:<\/strong> \uc758\uc790 \ub4f1 \uc548\uc804\ud55c \uacf3\uc744 \uc7a1\uace0 \uc120 \uc790\uc138\uc5d0\uc11c \ubc1c \ub4a4\uafc8\uce58\ub97c \ucd5c\ub300\ud55c \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ucc9c\ucc9c\ud788 \ub0b4\ub9bd\ub2c8\ub2e4. \uc885\uc544\ub9ac \uadfc\uc721 \uac15\ud654\uc640 \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4. 10-15\ud68c \ubc18\ubcf5, 2-3\uc138\ud2b8 \uc2e4\uc2dc\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2>\ub098\ub9cc\uc758 \ub9de\ucda4 \uc6b4\ub3d9 \uacc4\ud68d \uc138\uc6b0\uae30<\/h2>\n<p>\uc5b4\ub974\uc2e0\uc5d0\uac8c \uac00\uc7a5 \uc911\uc694\ud55c \uac83\uc740 &#8216;\ub098\uc5d0\uac8c \ub9de\ub294&#8217; \uc6b4\ub3d9\uc744 \ucc3e\uc544 \uafb8\uc900\ud788 \ud558\ub294 \uac83\uc785\ub2c8\ub2e4. \ub2e4\uc74c \ub2e8\uacc4\ub97c \ub530\ub77c \uc790\uc2e0\ub9cc\uc758 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6cc\ubcf4\uc138\uc694.<\/p>\n<h3>1. <strong>\uc758\ub8cc \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\uae30<\/strong><\/h3>\n<ul>\n<li>\uc6b4\ub3d9 \uc2dc\uc791 \uc804, \ubc18\ub4dc\uc2dc \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc5b4\ub974\uc2e0\uc758 \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc640 \uc9c8\ud658(\uace0\ud608\uc555, \ub2f9\ub1e8, \uad00\uc808\uc5fc \ub4f1)\uc5d0 \ub9de\ub294 \uc6b4\ub3d9 \uac00\ub2a5 \ubc94\uc704\uc640 \uc8fc\uc758\uc0ac\ud56d\uc744 \ud655\uc778\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. <strong>\ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc \ubc0f \uccb4\ub825 \ud3c9\uac00<\/strong><\/h3>\n<ul>\n<li>\ud604\uc7ac \uc5bc\ub9c8\ub098 \uc6c0\uc9c1\uc77c \uc218 \uc788\ub294\uc9c0, \uc5b4\ub5a4 \ub3d9\uc791\uc774 \uc5b4\ub824\uc6b4\uc9c0 \ub4f1\uc744 \uc194\uc9c1\ud558\uac8c \ud30c\uc545\ud569\ub2c8\ub2e4.<\/li>\n<li>\ud3c9\uc18c \ud65c\ub3d9\ub7c9, \ud1b5\uc99d \ubd80\uc704, \uade0\ud615 \ub2a5\ub825 \ub4f1\uc744 \uace0\ub824\ud558\uc5ec \uc6b4\ub3d9 \uac15\ub3c4\ub97c \uc124\uc815\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. <strong>\uad6c\uccb4\uc801\uc774\uace0 \ud604\uc2e4\uc801\uc778 \ubaa9\ud45c \uc124\uc815<\/strong><\/h3>\n<ul>\n<li>&#8220;\ub9e4\uc77c 10\ubd84\uc529 \uac77\uae30&#8221;, &#8220;\uc758\uc790 \uc2a4\ucffc\ud2b8 8\uac1c\uc529 2\uc138\ud2b8 \ud558\uae30&#8221; \ub4f1 \uad6c\uccb4\uc801\uc774\uace0 \ub2ec\uc131 \uac00\ub2a5\ud55c \ubaa9\ud45c\ub97c \uc138\uc6c1\ub2c8\ub2e4.<\/li>\n<li>\ub108\ubb34 \uac70\ucc3d\ud55c \ubaa9\ud45c\ubcf4\ub2e4\ub294 \uc791\uc9c0\ub9cc \uafb8\uc900\ud788 \uc774\ub8f0 \uc218 \uc788\ub294 \ubaa9\ud45c\uac00 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. <strong>\uc8fc\uac04 \uc6b4\ub3d9 \ub8e8\ud2f4 \ub9cc\ub4e4\uae30<\/strong><\/h3>\n<ul>\n<li>\ub9e4\uc8fc \uba87 \ud68c, \uc5b4\ub5a4 \uc694\uc77c\uc5d0, \uc5b4\ub5a4 \uc6b4\ub3d9\uc744 \uba87 \ubd84\uac04 \ud560 \uac83\uc778\uc9c0 \uacc4\ud68d\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc720\uc0b0\uc18c, \uadfc\ub825, \uc720\uc5f0\uc131 \uc6b4\ub3d9\uc744 \uace0\ub8e8 \ud3ec\ud568\ud558\uc5ec \uc804\uc2e0 \uade0\ud615 \ubc1c\ub2ec\uc744 \uaf80\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc608\uc2dc: \uc6d4\/\uc218\/\uae08 \uc720\uc0b0\uc18c 20\ubd84 + \uadfc\ub825 15\ubd84, \ud654\/\ubaa9\/\ud1a0 \uc720\uc5f0\uc131 15\ubd84 + \uade0\ud615 10\ubd84.<\/li>\n<\/ul>\n<h3>5. <strong>\ud658\uacbd \uc870\uc131 \ubc0f \uc900\ube44\ubb3c \ud655\uc778<\/strong><\/h3>\n<ul>\n<li>\uc6b4\ub3d9\ud560 \uacf5\uac04\uc744 \uae68\ub057\ud558\uace0 \uc548\uc804\ud558\uac8c \uc815\ub9ac\ud569\ub2c8\ub2e4.<\/li>\n<li>\ud3b8\uc548\ud55c \ubcf5\uc7a5, \ubbf8\ub044\ub7fc \ubc29\uc9c0 \uc2e0\ubc1c \ub610\ub294 \uc591\ub9d0, \ubb3c\ubcd1, \uc218\uac74 \ub4f1\uc744 \uc900\ube44\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc131\uacf5\uc801\uc778 \uc6b4\ub3d9\uc744 \uc704\ud55c \ud301 &#038; \ub3d9\uae30 \ubd80\uc5ec<\/h2>\n<p>\uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \uc774\uc5b4\uac00\uae30 \uc704\ud574\uc11c\ub294 \ub3d9\uae30 \ubd80\uc5ec\uc640 \uae0d\uc815\uc801\uc778 \ud658\uacbd \uc870\uc131\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ud568\uaed8 \uc6b4\ub3d9\ud558\uae30:<\/strong> \uac00\uc871, \uce5c\uad6c, \ub610\ub294 <strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\uc758 \uc804\ubb38\uac00\uc640 \ud568\uaed8 \uc6b4\ub3d9\ud558\uba74 \ub354\uc6b1 \uc990\uac81\uace0 \uafb8\uc900\ud788 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc990\uac70\uc6b4 \ud658\uacbd \uc870\uc131:<\/strong> \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ud2c0\uc5b4\ub193\uac70\ub098 \ubc1d\uace0 \ucf8c\uc801\ud55c \uacf5\uac04\uc5d0\uc11c \uc6b4\ub3d9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc6b4\ub3d9 \uae30\ub85d\ud558\uae30:<\/strong> \uc6b4\ub3d9 \uc77c\uc9c0\ub97c \uc791\uc131\ud558\uc5ec \uc5bc\ub9c8\ub098 \uc6b4\ub3d9\ud588\ub294\uc9c0, \uccb4\ub825 \ubcc0\ud654\ub294 \uc5b4\ub5a4\uc9c0 \uae30\ub85d\ud558\uba74 \uc131\ucde8\uac10\uc744 \ub290\ub07c\uace0 \ub3d9\uae30\ub97c \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uc791\uc740 \uc131\ucde8 \ucd95\ud558\ud558\uae30:<\/strong> \ubaa9\ud45c\ub97c \ub2ec\uc131\ud588\uc744 \ub54c \uc2a4\uc2a4\ub85c\uc5d0\uac8c \uc791\uc740 \ubcf4\uc0c1\uc744 \uc8fc\uac70\ub098 \uac00\uc871\ub4e4\uacfc \ud568\uaed8 \ucd95\ud558\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc804\ubb38\uac00\uc758 \ub3c4\uc6c0 \ubc1b\uae30:<\/strong> <strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\uc5d0\uc11c\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4 \ud65c\ub3d9\uc744 \ub3d5\ub294 \uc804\ubb38 \uc694\uc591\ubcf4\ud638\uc0ac\uc640 \ub3cc\ubd04 \uc11c\ube44\uc2a4\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc744 \uc704\ud574 \uc804\ubb38\uac00\uc758 \ub9de\ucda4 \uc9c0\ub3c4\ub97c \ubc1b\uc544\ubcf4\uc2dc\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc774\ub7f4 \ub550 \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uace0 \uc804\ubb38\uac00\uc640 \uc0c1\uc758\ud558\uc138\uc694!<\/h2>\n<p>\uc6b4\ub3d9 \uc911 \ub2e4\uc74c\uacfc \uac19\uc740 \uc99d\uc0c1\uc774 \ub098\ud0c0\ub098\uba74 \uc989\uc2dc \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud558\uac70\ub098 \uc758\ub8cc \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\uac11\uc791\uc2a4\ub7ec\uc6b4 <strong>\ud1b5\uc99d<\/strong> (\ud2b9\ud788 \uac00\uc2b4, \uc5b4\uae68, \ud314, \ubaa9 \ubd80\uc704)<\/li>\n<li>\uc2ec\ud55c <strong>\uc5b4\uc9c0\ub7fc\uc99d<\/strong>, \uba54\uc2a4\uaebc\uc6c0, \uad6c\ud1a0 \uc99d\uc0c1<\/li>\n<li>\uc228\uc26c\uae30 \ud798\ub4e0 <strong>\ud638\ud761 \uace4\ub780<\/strong><\/li>\n<li><strong>\uc2dd\uc740\ub540<\/strong>, \ucc3d\ubc31\ud55c \uc548\uc0c9<\/li>\n<li>\uc2ec\uc7a5\uc774 <strong>\ubd88\uaddc\uce59\ud558\uac8c \ub6f0\uac70\ub098<\/strong> \uc9c0\ub098\uce58\uac8c \ube60\ub974\uac8c \ub6f0\ub294 \uacbd\uc6b0<\/li>\n<li>\uc6b4\ub3d9 \ud6c4\uc5d0\ub3c4 \uc9c0\uc18d\ub418\ub294 \uadf9\uc2ec\ud55c <strong>\ud53c\ub85c\uac10<\/strong><\/li>\n<\/ul>\n<h2>\uacb0\ub860: \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \ud65c\uae30\ucc2c \ub178\ub144\uc744!<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc744 \ub118\uc5b4, \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc0b6\uc5d0 <strong>\ud65c\ub825\uacfc \uac74\uac15, \uadf8\ub9ac\uace0 \uc790\uc2e0\uac10<\/strong>\uc744 \ubd88\uc5b4\ub123\ub294 \uc18c\uc911\ud55c \ud65c\ub3d9\uc785\ub2c8\ub2e4. \uafb8\uc900\ud55c \uc2e0\uccb4 \ud65c\ub3d9\uc740 \ub099\uc0c1 \uc608\ubc29, \uadfc\ub825 \uc720\uc9c0, \uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654\ub294 \ubb3c\ub860, \uc6b0\uc6b8\uac10 \uac10\uc18c\uc640 \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0\uc5d0\ub3c4 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/p>\n<p>\ucc98\uc74c\ubd80\ud130 \uc644\ubcbd\ud558\uac8c \uc2dc\uc791\ud558\ub824 \ud558\uae30\ubcf4\ub2e4\ub294, \uc624\ub298\ubd80\ud130 \uc791\uc740 \ub3d9\uc791\uc774\ub77c\ub3c4 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. <strong>\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 \uc6b4\ub3d9\ud558\uc2e4 \uc218 \uc788\ub3c4\ub85d <strong>\uc804\ubb38\uc801\uc778 \ub3cc\ubd04\uacfc \ub9de\ucda4\ud615 \uc6b4\ub3d9 \uc9c0\ub3c4<\/strong>\ub97c \ud568\uaed8 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\uc758 \uac1c\ubcc4\uc801\uc778 \uac74\uac15 \uc0c1\ud0dc\uc640 \ud544\uc694\uc5d0 \ub9de\ucdb0 \ucd5c\uc801\uc758 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc194\ub8e8\uc158\uc744 \ucc3e\uc544\ub4dc\ub9ac\uace0, \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144 \uc0dd\ud65c\uc744 \uc704\ud55c \ub4e0\ub4e0\ud55c \ub3d9\ubc18\uc790\uac00 \ub418\uc5b4\ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\uac70\ub098 \ub354 \uc790\uc138\ud55c \uc0c1\ub2f4\uc744 \uc6d0\ud558\uc2dc\uba74 \uc5b8\uc81c\ub4e0\uc9c0 <strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\ub85c \ubb38\uc758\ud574\uc8fc\uc138\uc694. \uc5b4\ub974\uc2e0\uc758 \ube5b\ub098\ub294 \uc624\ub298\uc744 \uc704\ud574, \uc800\ud76c\uac00 \ud56d\uc0c1 \uacc1\uc5d0\uc11c \ud568\uaed8\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uc0dd\ud65c\uc744 \uc751\uc6d0\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \uc0ac\ub791\ud558\ub294 \ubd80\ubaa8\ub2d8\uc774\ub098 \uc5b4\ub974\uc2e0\ub4e4\uc744 \uc704\ud55c \uac74\uac15 \uad00\ub9ac, \uc5b4\ub5bb\uac8c \ud558\uace0 \uacc4\uc2e0\uac00\uc694? \ud2b9\ud788 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uc5b4\ub974\uc2e0\uc758 \uc0b6\uc758 \uc9c8\uc744 \uacb0\uc815\ud558\ub294 \ub9e4\uc6b0 \uc911\uc694\ud55c \uc694\uc18c\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc678\ubd80 \ud65c\ub3d9\uc774 \uc5b4\ub835\uac70\ub098 \ub0a0\uc528\uc758 \uc81c\uc57d\uc774 \uc788\uc744 \ub54c, \ud639\uc740 \ub099\uc0c1 \uc704\ud5d8 \ub54c\ubb38\uc5d0 \uac71\uc815\uc774 \uc55e\uc124 \ub54c\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uc774\ub7f4 \ub54c \ud544\uc694\ud55c \uac83\uc774 \ubc14\ub85c &#8216;\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9&#8217;\uc785\ub2c8\ub2e4. \uc774 \uac00\uc774\ub4dc\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 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