{"id":25902,"date":"2026-04-14T10:25:27","date_gmt":"2026-04-14T10:25:27","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=25902"},"modified":"2026-04-14T10:25:27","modified_gmt":"2026-04-14T10:25:27","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-t3-1040","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=25902","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T3-1040)"},"content":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\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. \ucd94\uc6b4 \ub0a0\uc528\ub098 \ubbf8\uc138\uba3c\uc9c0, \ud639\uc740 \uac70\ub3d9\uc774 \ubd88\ud3b8\ud558\uc5ec \ubc14\uae65 \ud65c\ub3d9\uc774 \uc5b4\ub824\uc6b4 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ub9e4\uc6b0 \uc911\uc694\ud55c \uc5f4\uc1e0\uac00 \ub429\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \ubab8 \uc0c1\ud0dc\uc5d0 \ub9de\ub294 \uc2e4\ub0b4 \uc6b4\ub3d9 \ubc29\ubc95\uc744 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uace0, \uafb8\uc900\ud55c \uc6b4\ub3d9\uc73c\ub85c \ub354\uc6b1 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \uc0b6\uc744 \ub204\ub9ac\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \u2018\ub2a6\uc5c8\ub2e4\uace0 \uc0dd\uac01\ud560 \ub54c\uac00 \uac00\uc7a5 \ube60\ub974\ub2e4\u2019\ub294 \ub9d0\ucc98\ub7fc, \uc9c0\uae08 \ubc14\ub85c \uc2dc\uc791\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uc65c \uc5b4\ub974\uc2e0\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc744 \ub118\uc5b4, \uc5b4\ub974\uc2e0\uc758 \uc804\ubc18\uc801\uc778 \uc0b6\uc758 \uc9c8\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub2e4\uc591\ud55c \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uc2e0\uccb4 \uac74\uac15 \uc99d\uc9c4<\/h3>\n<ul>\n<li><strong>\uadfc\ub825 \uc720\uc9c0 \ubc0f \uac15\ud654:<\/strong> \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc790\uc5f0\uc2a4\ub7fd\uac8c \uac10\uc18c\ud558\ub294 \uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\uace0 \uac15\ud654\ud558\uc5ec \uc77c\uc0c1\uc0dd\ud65c \ub3d9\uc791\uc744 \uc6d0\ud65c\ud558\uac8c \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1:<\/strong> \uc2a4\ud2b8\ub808\uce6d\uacfc \uade0\ud615 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \ubab8\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0, \ub099\uc0c1\uc758 \uc704\ud5d8\uc744 \ud06c\uac8c \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\ud608\uad00 \uac74\uac15 \uac1c\uc120:<\/strong> \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \ud608\uc561\uc21c\ud658\uc744 \ub3d5\uace0 \uc2ec\uc7a5 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uc5ec \uace0\ud608\uc555, \ub2f9\ub1e8 \ub4f1 \ub9cc\uc131\uc9c8\ud658 \uad00\ub9ac\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uace8\ubc00\ub3c4 \uc720\uc9c0:<\/strong> \uc801\uc808\ud55c \uccb4\uc911 \ubd80\ud558 \uc6b4\ub3d9\uc740 \uace8\ubc00\ub3c4 \uac10\uc18c\ub97c \ub2a6\ucd94\uace0 \uace8\ub2e4\uacf5\uc99d \uc608\ubc29\uc5d0 \uae30\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub099\uc0c1 \uc608\ubc29:<\/strong> \uadfc\ub825\uacfc \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1\uc740 \uc5b4\ub974\uc2e0 \ub099\uc0c1\uc758 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \uc608\ubc29\ubc95\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc815\uc2e0 \ubc0f \uc778\uc9c0 \uac74\uac15 \uac1c\uc120<\/h3>\n<ul>\n<li><strong>\uc2a4\ud2b8\ub808\uc2a4 \uac10\uc18c \ubc0f \uae30\ubd84 \uc804\ud658:<\/strong> \uc6b4\ub3d9\uc740 \uc5d4\ub3c4\ub974\ud540 \ubd84\ube44\ub97c \ucd09\uc9c4\ud558\uc5ec \uc6b0\uc6b8\uac10\uacfc \ubd88\uc548\uac10\uc744 \uc904\uc774\uace0 \uae0d\uc815\uc801\uc778 \uae30\ubd84\uc73c\ub85c \uc804\ud658\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0:<\/strong> \uafb8\uc900\ud55c \uc2e0\uccb4 \ud65c\ub3d9\uc740 \ub1cc \ud608\ub958\ub97c \uc99d\uac00\uc2dc\ucf1c \uae30\uc5b5\ub825, \uc9d1\uc911\ub825 \ub4f1 \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74\uc758 \uc9c8 \ud5a5\uc0c1:<\/strong> \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc740 \uc219\uba74\uc744 \uc720\ub3c4\ud558\uc5ec \uc5b4\ub974\uc2e0\uc758 \ud53c\ub85c \ud68c\ubcf5\uacfc \uac74\uac15 \uad00\ub9ac\uc5d0 \uae30\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc885\ub958<\/h2>\n<p>\uc5b4\ub974\uc2e0\uc5d0\uac8c \uc801\ud569\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \ud06c\uac8c \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615, \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc73c\ub85c \ub098\ub20c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac01\uc790\uc758 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \ucc9c\ucc9c\ud788 \uc2dc\uc791\ud558\uace0 \uc810\uc9c4\uc801\uc73c\ub85c \uac15\ub3c4\ub97c \ub192\uc774\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uadfc\ub825 \uc6b4\ub3d9 (Strength Training)<\/h3>\n<p>\uc77c\uc0c1\uc0dd\ud65c\uc5d0 \ud544\uc694\ud55c \uadfc\uc721\uc744 \uac15\ud654\ud558\uc5ec \ud65c\ub3d9\ub825\uc744 \ub192\uc785\ub2c8\ub2e4. \uac00\ubcbc\uc6b4 \uc544\ub839\uc774\ub098 \ubb3c\ubcd1, \ud639\uc740 \uc790\uc2e0\uc758 \uccb4\uc911\uc744 \ud65c\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc758\uc790\ub97c \ud65c\uc6a9\ud55c \uc2a4\ucffc\ud2b8:<\/strong> \ub4f1\ubc1b\uc774 \uc788\ub294 \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \ucc9c\ucc9c\ud788 \uc549\uc558\ub2e4 \uc77c\uc5b4\uc11c\uae30\ub97c \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ubb34\ub98e\uc740 \ubc1c\ub05d\ubcf4\ub2e4 \uc55e\uc73c\ub85c \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4. (10\ud68c 2-3\uc138\ud2b8)<\/li>\n<li><strong>\ubcbd \uc9da\uace0 \ud314\uad7d\ud600\ud3b4\uae30:<\/strong> \ubcbd\uc5d0 \uc190\uc744 \ub300\uace0 \ubab8\uc744 \uc55e\ub4a4\ub85c \uc6c0\uc9c1\uc5ec \ud314 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4. (10\ud68c 2-3\uc138\ud2b8)<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \uc544\ub839 \ub610\ub294 \ubb3c\ubcd1 \ub4e4\uae30:<\/strong> \uc190\uc5d0 \uac00\ubcbc\uc6b4 \uc544\ub839(\ub610\ub294 \ubb3c\ubcd1)\uc744 \ub4e4\uace0 \ud314\uc744 \uc55e, \uc606\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uac70\ub098 \uc774\ub450\ubc15\uadfc \uc6b4\ub3d9\uc744 \ud569\ub2c8\ub2e4. (10\ud68c 2-3\uc138\ud2b8)<\/li>\n<li><strong>\ubc1c\ub4a4\uafc8\uce58 \ub4e4\uae30 (\uae4c\uce58\ubc1c):<\/strong> \uc758\uc790\ub97c \uc7a1\uac70\ub098 \ubcbd\uc744 \uc9da\uace0 \uc11c\uc11c \ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uc5b4 \uc62c\ub838\ub2e4 \ub0b4\ub9ac\uae30\ub97c \ubc18\ubcf5\ud558\uc5ec \uc885\uc544\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4. (10\ud68c 2-3\uc138\ud2b8)<\/li>\n<\/ul>\n<h3>2. \uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uc6b4\ub3d9 (Flexibility &#038; Balance)<\/h3>\n<p>\uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub298\ub9ac\uace0 \ubab8\uc758 \uade0\ud615\uc744 \uc7a1\uc544 \ub099\uc0c1 \uc608\ubc29\uc5d0 \ud070 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubaa9 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \uace0\uac1c\ub97c \uc88c\uc6b0, \uc704\uc544\ub798\ub85c \ucc9c\ucc9c\ud788 \uc6c0\uc9c1\uc774\uac70\ub098 \ud55c\ucabd\uc73c\ub85c \uae30\uc6b8\uc5ec \uc2a4\ud2b8\ub808\uce6d\ud569\ub2c8\ub2e4. (\uac01 \ubc29\ud5a5 15\ucd08 \uc720\uc9c0)<\/li>\n<li><strong>\uc5b4\uae68 \ubc0f \ud314 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ud55c \ud314\uc744 \ubc18\ub300\ud3b8 \uc5b4\uae68 \ucabd\uc73c\ub85c \ub2f9\uaca8 \uc2a4\ud2b8\ub808\uce6d\ud558\uac70\ub098, \ud314\uc744 \ud06c\uac8c \ub3cc\ub824 \uc5b4\uae68 \uad00\uc808\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4. (\uac01 15\ucd08 \uc720\uc9c0)<\/li>\n<li><strong>\uc549\uc544\uc11c \ub2e4\ub9ac \ub4e4\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucb49 \ud3b4\uc11c \ubc14\ub2e5\uc5d0\uc11c \ub4e4\uc5b4 \uc62c\ub9b0 \ud6c4 \uc7a0\uc2dc \uc720\uc9c0\ud569\ub2c8\ub2e4. \ud5c8\ubc85\uc9c0 \uadfc\uc721 \uac15\ud654\uc640 \uc720\uc5f0\uc131 \uc99d\uc9c4\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4. (\uac01 \ub2e4\ub9ac 10\ud68c)<\/li>\n<li><strong>\ud55c \ubc1c \uc11c\uae30:<\/strong> \ubcbd\uc774\ub098 \uc758\uc790\ub97c \uc7a1\uace0 \ud55c \ubc1c\ub85c \uc11c\uc11c \uade0\ud615\uc744 \uc7a1\ub294 \uc5f0\uc2b5\uc744 \ud569\ub2c8\ub2e4. \uc810\ucc28 \uc9c0\uc9c0 \uc5c6\uc774 \uc11c\ub294 \uc2dc\uac04\uc744 \ub298\ub824\uac11\ub2c8\ub2e4. (\uac01 \ubc1c 15-30\ucd08)<\/li>\n<li><strong>\ubc1c\ub4a4\uafc8\uce58-\ubc1c\uac00\ub77d \uac77\uae30:<\/strong> \ubc1c\ub4a4\uafc8\uce58\uac00 \uc55e \ubc1c\uac00\ub77d\uc5d0 \ub2ff\uac8c \uc77c\uc790\ub85c \uac77\ub294 \uc5f0\uc2b5\uc744 \ud569\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 \ubcbd\uc744 \uc9da\uace0 \uc2dc\uc791\ud569\ub2c8\ub2e4. (5-10\uac78\uc74c 2-3\uc138\ud2b8)<\/li>\n<\/ul>\n<h3>3. \uc720\uc0b0\uc18c \uc6b4\ub3d9 (Cardio)<\/h3>\n<p>\uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0 \uccb4\ub825\uc744 \uc99d\uc9c4\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30:<\/strong> \uc2e4\ub0b4\uc5d0\uc11c \ud314\ub2e4\ub9ac\ub97c \ud754\ub4e4\uba70 \uc81c\uc790\ub9ac \uac77\uae30\ub97c \ud569\ub2c8\ub2e4. TV\ub97c \ubcf4\uac70\ub098 \uc74c\uc545\uc744 \ub4e4\uc73c\uba74\uc11c \ud558\uba74 \uc9c0\ub8e8\ud568\uc744 \ub35c \uc218 \uc788\uc2b5\ub2c8\ub2e4. (10-20\ubd84)<\/li>\n<li><strong>\uc549\uc544\uc11c \ud314 \ud718\ub450\ub974\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud314\uc744 \ud06c\uac8c \ud718\ub450\ub974\uba70 \uc0c1\uccb4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud569\ub2c8\ub2e4. (5-10\ubd84)<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \uacc4\ub2e8 \uc624\ub974\ub0b4\ub9ac\uae30:<\/strong> \uc9d1\uc548\uc5d0 \uacc4\ub2e8\uc774 \uc788\ub2e4\uba74 \ub09c\uac04\uc744 \uc7a1\uace0 \ucc9c\ucc9c\ud788 \uc624\ub974\ub0b4\ub9ac\ub294 \uac83\ub3c4 \uc88b\uc740 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc785\ub2c8\ub2e4. (5-10\ubd84, \uc8fc\uc758 \ud544\uc218)<\/li>\n<\/ul>\n<h3>4. \uc800\ud56d \ubc34\ub4dc\ub97c \ud65c\uc6a9\ud55c \uc6b4\ub3d9<\/h3>\n<p>\uc800\ud56d \ubc34\ub4dc\ub294 \uac00\ubccd\uace0 \ud734\ub300\ud558\uae30 \ud3b8\ud558\uba70, \ub2e4\uc591\ud55c \uac15\ub3c4\ub85c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc5b4 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub9e4\uc6b0 \uc720\uc6a9\ud569\ub2c8\ub2e4. \ud314, \ub2e4\ub9ac, \ub4f1 \uadfc\uc721 \uac15\ud654\uc5d0 \ud65c\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubc34\ub4dc \ub2f9\uae30\uae30:<\/strong> \ubc34\ub4dc\ub97c \uc591\uc190\uc73c\ub85c \uc7a1\uace0 \uac00\uc2b4 \uc55e\uc73c\ub85c \ub2f9\uae30\uac70\ub098, \ub4f1 \ub4a4\uc5d0\uc11c \ub2f9\uaca8 \uacac\uac11\uace8 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubc34\ub4dc \ubc1f\uace0 \ub2e4\ub9ac \uc606\uc73c\ub85c \ub4e4\uae30:<\/strong> \ubc34\ub4dc \ud55c\ucabd\uc744 \ubc1c\ub85c \ubc1f\uace0 \ub2e4\ub978 \ud55c\ucabd \ub05d\uc744 \uc190\uc73c\ub85c \uc7a1\uc740 \ud6c4 \ub2e4\ub9ac\ub97c \uc606\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc6b4\ub3d9 \uc2dc\uc791 \uc804 \uaf2d \ud655\uc778\ud558\uc138\uc694: \uc911\uc694 \uace0\ub824\uc0ac\ud56d<\/h2>\n<p>\uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud55c \uc6b4\ub3d9\uc744 \uc704\ud574 \uba87 \uac00\uc9c0 \uc911\uc694\ud55c \uc0ac\ud56d\ub4e4\uc744 \ubbf8\ub9ac \uc810\uac80\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4<\/h3>\n<p>\uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804, \ubc18\ub4dc\uc2dc \uc758\uc0ac \ub610\ub294 \ubb3c\ub9ac\uce58\ub8cc\uc0ac\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc5b4\ub974\uc2e0\uc758 \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc640 \uc9c8\ud658 \uc720\ubb34\uc5d0 \ub530\ub77c \uc801\ud569\ud55c \uc6b4\ub3d9 \uc885\ub958\uc640 \uac15\ub3c4\ub97c \ud655\uc778\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ud2b9\ud788 \uc2ec\uc7a5 \uc9c8\ud658, \uad00\uc808\uc5fc, \uace8\ub2e4\uacf5\uc99d \ub4f1\uc774 \uc788\ub2e4\uba74 \uc804\ubb38\uac00\uc758 \uc870\uc5b8\uc774 \ud544\uc218\uc785\ub2c8\ub2e4.<\/p>\n<h3>2. \uc62c\ubc14\ub978 \uc790\uc138<\/h3>\n<p>\uc798\ubabb\ub41c \uc790\uc138\ub294 \ubd80\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac70\uc6b8\uc744 \ubcf4\uba70 \uc6b4\ub3d9\ud558\uac70\ub098, \ubcf4\ud638\uc790 \ub610\ub294 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc544 \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc775\ud788\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>3. \ucc9c\ucc9c\ud788 \uc2dc\uc791\ud558\uace0 \uc810\uc9c4\uc801\uc73c\ub85c \uc99d\ub300<\/h3>\n<p>\ucc98\uc74c\ubd80\ud130 \ubb34\ub9ac\ud558\uac8c \uc6b4\ub3d9\ud558\uae30\ubcf4\ub2e4, \ub0ae\uc740 \uac15\ub3c4\ub85c \uc2dc\uc791\ud558\uc5ec \ubab8\uc774 \uc801\uc751\ud558\ub294 \uac83\uc744 \ub290\ub07c\uba70 \uc810\uc9c4\uc801\uc73c\ub85c \uc6b4\ub3d9 \uc2dc\uac04\uc774\ub098 \ud69f\uc218\ub97c \ub298\ub824\ub098\uac11\ub2c8\ub2e4. &#8216;\ub0b4 \ubab8\uc758 \uc18c\ub9ac\uc5d0 \uadc0 \uae30\uc6b8\uc774\ub294&#8217; \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>4. \ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8<\/h3>\n<p>\uc6b4\ub3d9 \uc804\ud6c4, \uadf8\ub9ac\uace0 \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \ubb3c\uc744 \ucda9\ubd84\ud788 \ub9c8\uc154 \ud0c8\uc218\ub97c \uc608\ubc29\ud558\uace0 \uc2e0\uccb4 \uae30\ub2a5\uc744 \uc6d0\ud65c\ud558\uac8c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>5. \uc548\uc804\ud55c \uc6b4\ub3d9 \ud658\uacbd \uc870\uc131<\/h3>\n<p>\ubbf8\ub044\ub7ec\uc9c0\uc9c0 \uc54a\ub294 \ud3b8\uc548\ud55c \uc2e0\ubc1c\uc744 \uc2e0\uace0, \uc6b4\ub3d9 \uacf5\uac04\uc740 \uc7a5\uc560\ubb3c \uc5c6\uc774 \ub113\uace0 \uc548\uc804\ud558\uac8c \ud655\ubcf4\ud569\ub2c8\ub2e4. \ud544\uc694\ud55c \uacbd\uc6b0 \uc758\uc790, \ubcbd \ub4f1 \uc9c0\uc9c0\ub300\ub97c \ud65c\uc6a9\ud569\ub2c8\ub2e4.<\/p>\n<h3>6. \uc900\ube44 \uc6b4\ub3d9 \ubc0f \uc815\ub9ac \uc6b4\ub3d9<\/h3>\n<p>\ubcf8\uaca9\uc801\uc778 \uc6b4\ub3d9 \uc804\uc5d0 5-10\ubd84\uac04 \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uc774\ub098 \uc81c\uc790\ub9ac \uac77\uae30\ub85c \ubab8\uc744 \ud480\uc5b4\uc8fc\uace0, \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \ub2e4\uc2dc 5-10\ubd84\uac04 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ucf1c \uc8fc\ub294 \uac83\uc774 \ubd80\uc0c1 \uc608\ubc29\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h2>\ub098\ub9cc\uc758 \uc6b4\ub3d9 \uacc4\ud68d \uc138\uc6b0\uae30<\/h2>\n<p>\ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc744 \uc704\ud574\uc11c\ub294 \uac1c\uc778\uc5d0\uac8c \ub9de\ub294 \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \ubaa9\ud45c \uc124\uc815<\/h3>\n<p>&#8220;\ub9e4\uc77c 10\ubd84 \uac77\uae30&#8221;, &#8220;\uc77c\uc8fc\uc77c\uc5d0 3\ubc88 \uadfc\ub825 \uc6b4\ub3d9&#8221; \ub4f1 \uad6c\uccb4\uc801\uc774\uace0 \ub2ec\uc131 \uac00\ub2a5\ud55c \ubaa9\ud45c\ub97c \uc138\uc6c1\ub2c8\ub2e4.<\/p>\n<h3>2. \uc6b4\ub3d9 \uc2dc\uac04 \ubc0f \ube48\ub3c4<\/h3>\n<p>\ub9e4\uc77c 30\ubd84 \uc815\ub3c4\uc758 \uac00\ubcbc\uc6b4 \ud65c\ub3d9(\uac77\uae30, \uc2a4\ud2b8\ub808\uce6d)\uc744 \uad8c\uc7a5\ud558\uba70, \uc8fc 3-5\ud68c 30\ubd84 \uc815\ub3c4\uc758 \uad6c\uc870\ud654\ub41c \uc6b4\ub3d9(\uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615, \uc720\uc0b0\uc18c)\uc744 \ubcd1\ud589\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>3. \uc88b\uc544\ud558\ub294 \uc6b4\ub3d9 \ucc3e\uae30<\/h3>\n<p>\uc6b4\ub3d9\uc774 \uc990\uac70\uc6cc\uc57c \uafb8\uc900\ud788 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ub4e4\uc73c\uba70 \ud558\uac70\ub098, \uac00\ubccd\uac8c \ubab8\uc744 \uc6c0\uc9c1\uc77c \uc218 \uc788\ub294 \ub2e4\ub978 \ud65c\ub3d9(\uc549\uc544\uc11c \ud558\ub294 \ucda4, \uccb4\uc870 \ub4f1)\uc744 \ucc3e\uc544\ubcf4\uc138\uc694.<\/p>\n<h3>4. \uac00\uc871 \ub610\ub294 \ubcf4\ud638\uc790\uc758 \ub3c4\uc6c0<\/h3>\n<p>\uac00\uc871\uc774\ub098 \ubcf4\ud638\uc790\uac00 \ud568\uaed8 \uc6b4\ub3d9\uc5d0 \ucc38\uc5ec\ud558\uac70\ub098, \uc6b4\ub3d9\uc744 \uaca9\ub824\ud558\uace0 \uac10\ub3c5\ud574 \uc8fc\ub294 \uac83\ub9cc\uc73c\ub85c\ub3c4 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ud070 \ub3d9\uae30 \ubd80\uc5ec\uac00 \ub429\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \uac19\uc740 \uc804\ubb38 \ub3cc\ubd04 \uc11c\ube44\uc2a4\ub294 \uc5b4\ub974\uc2e0\uc758 \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ub3d5\uace0 \uc548\uc804\uc744 \ud655\ubcf4\ud558\ub294 \ub370 \ud544\uc694\ud55c \uc9c0\uc6d0\uc744 \uc81c\uacf5\ud560 \uc218 \uc788\uc2b5\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>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\uc774 \uc9d1\uc5d0\uc11c \uc548\uc804\ud558\uace0 \uac74\uac15\ud558\uac8c \uc0dd\ud65c\ud558\uc2e4 \uc218 \uc788\ub3c4\ub85d \ub2e4\uc591\ud55c \ub3cc\ubd04 \uc11c\ube44\uc2a4\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\uc758 \uc2e0\uccb4 \ud65c\ub3d9\uc744 \ub3d5\uace0, \ud544\uc694\ud55c \uacbd\uc6b0 \uc6b4\ub3d9 \ubcf4\uc870 \uae30\uad6c \uc0ac\uc6a9\uc744 \uc9c0\uc6d0\ud558\uba70, \uac74\uac15\ud55c \uc2dd\ub2e8 \uad00\ub9ac\uae4c\uc9c0 \uc138\uc2ec\ud558\uac8c \uc2e0\uacbd \uc368 \ub4dc\ub9bd\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\uac00 \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uc0b6\uc5d0 \uc791\uc740 \ubcf4\ud0ec\uc774 \ub418\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<p>\uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\uac70\ub098 \ub3c4\uc6c0\uc774 \ud544\uc694\ud558\uc2dc\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud574 \uc8fc\uc138\uc694. \uc5b4\ub974\uc2e0\uc758 \uc18c\uc911\ud55c \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ub370 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \ub4e0\ub4e0\ud55c \ub3d9\ubc18\uc790\uac00 \ub418\uc5b4\ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uacb0\ub860<\/h2>\n<p>\uc5b4\ub974\uc2e0\uc744 \uc704\ud55c \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc744 \ub118\uc5b4, \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15\uc744 \ucd1d\uccb4\uc801\uc73c\ub85c \uc99d\uc9c4\uc2dc\ud0a4\ub294 \uac15\ub825\ud55c \ub3c4\uad6c\uc785\ub2c8\ub2e4. \uc774 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc81c\uc2dc\ub41c \ub2e4\uc591\ud55c \uc6b4\ub3d9 \ubc29\ubc95\uacfc \uc548\uc804 \uc218\uce59\ub4e4\uc744 \uc219\uc9c0\ud558\uc2dc\uace0, \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \uc5b4\ub974\uc2e0\uc758 \uc0b6\uc5d0 \ud65c\ub825\uacfc \uac74\uac15\uc744 \ub354\ud558\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \uafb8\uc900\ud568\uc774 \uac00\uc7a5 \uc911\uc694\ud558\uba70, \uc791\uc740 \uc6c0\uc9c1\uc784 \ud558\ub098\ud558\ub098\uac00 \uc313\uc5ec \ub354\uc6b1 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \ub178\ub144\uc744 \ub9cc\ub4e4\uc5b4\uac08 \uac83\uc785\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc751\uc6d0\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \ucd94\uc6b4 \ub0a0\uc528\ub098 \ubbf8\uc138\uba3c\uc9c0, \ud639\uc740 \uac70\ub3d9\uc774 \ubd88\ud3b8\ud558\uc5ec \ubc14\uae65 \ud65c\ub3d9\uc774 \uc5b4\ub824\uc6b4 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ub9e4\uc6b0 \uc911\uc694\ud55c \uc5f4\uc1e0\uac00 \ub429\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \ubab8 \uc0c1\ud0dc\uc5d0 \ub9de\ub294 \uc2e4\ub0b4 \uc6b4\ub3d9 \ubc29\ubc95\uc744 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uace0, \uafb8\uc900\ud55c \uc6b4\ub3d9\uc73c\ub85c \ub354\uc6b1 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \uc0b6\uc744 \ub204\ub9ac\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4. \u2018\ub2a6\uc5c8\ub2e4\uace0 \uc0dd\uac01\ud560 \ub54c\uac00 \uac00\uc7a5 \ube60\ub974\ub2e4\u2019\ub294 \ub9d0\ucc98\ub7fc, \uc9c0\uae08 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