{"id":26468,"date":"2026-04-14T10:38:21","date_gmt":"2026-04-14T10:38:21","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=26468"},"modified":"2026-04-14T10:38:21","modified_gmt":"2026-04-14T10:38:21","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-t4-1067","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=26468","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T4-1067)"},"content":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uc0b6\uc744 \uc751\uc6d0\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc2e0\uccb4 \ud65c\ub3d9\ub7c9\uc774 \uc904\uc5b4\ub4e4\uae30 \uc27d\uc9c0\ub9cc, \uaddc\uce59\uc801\uc778 \uc6b4\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\uc758 \uc81c\uc57d \uc5c6\uc774 \uc548\uc804\ud558\uac8c \ud560 \uc218 \uc788\ub294 &#8216;\uc2e4\ub0b4 \uc6b4\ub3d9&#8217;\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ub354\ud560 \ub098\uc704 \uc5c6\uc774 \uc88b\uc740 \uc120\ud0dd\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ubb34\ud131\ub300\uace0 \uc544\ubb34 \uc6b4\ub3d9\uc774\ub098 \uc2dc\uc791\ud558\ub294 \uac83\ubcf4\ub2e4\ub294 \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 &#8216;\ub9de\ucda4\ud615&#8217;\uc73c\ub85c \uc870\uc808\ub41c \uc6b4\ub3d9\uc774\uc57c\ub9d0\ub85c \uc9c4\uc815\ud55c \ud6a8\uacfc\ub97c \ubc1c\ud718\ud569\ub2c8\ub2e4.<\/p>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc758 \ud544\uc694\uc5d0 \ub9de\ucdb0 \ucd5c\uc801\uc758 \ucf00\uc5b4 \uc194\ub8e8\uc158\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc624\ub298\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc744 \uc704\ud55c \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \uc911\uc694\uc131\uacfc \uc2e4\ucc9c \uac00\uc774\ub4dc\uc5d0 \ub300\ud574 \uc2ec\uce35\uc801\uc73c\ub85c \uc54c\uc544\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/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 \ud2b9\ubcc4\ud788 \uad8c\uc7a5\ub418\ub294 \uc774\uc720\ub294 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uc548\uc804\uc131 \ud655\ubcf4<\/h3>\n<ul>\n<li><strong>\ub099\uc0c1 \uc608\ubc29:<\/strong> \ubbf8\ub044\ub7ec\uc6b4 \ubc14\ub2e5, \uacc4\ub2e8, \uc678\ubd80 \ud658\uacbd\uc758 \ub3cc\ubc1c \uc0c1\ud669 \ub4f1 \ub099\uc0c1 \uc704\ud5d8\uc774 \uc788\ub294 \uc2e4\uc678\uc640 \ub2ec\ub9ac \uc2e4\ub0b4\ub294 \uc548\uc804\ud558\uac8c \ud1b5\uc81c\ub41c \ud658\uacbd\uc5d0\uc11c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub0a0\uc528\uc640 \ud658\uacbd \uc81c\uc57d \ud574\uc18c:<\/strong> \ucda5\uac70\ub098 \ub365\uac70\ub098 \ubbf8\uc138\uba3c\uc9c0\uac00 \uc2ec\ud55c \ub0a0\uc528, \ube44\ub098 \ub208\uc774 \uc624\ub294 \ub0a0\uc5d0\ub3c4 \ucf8c\uc801\ud558\uac8c \uc6b4\ub3d9\uc744 \uc9c0\uc18d\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uafb8\uc900\ud55c \uc2e4\ucc9c \uc6a9\uc774\uc131<\/h3>\n<ul>\n<li>\uc9d1\uc548\uc5d0\uc11c \ud3b8\uc548\ud558\uac8c \ud560 \uc218 \uc788\uc5b4 \uc6b4\ub3d9 \uc2dc\uc791\uc5d0 \ub300\ud55c \ubd80\ub2f4\uc774 \uc801\uace0, \ub8e8\ud2f4\uc73c\ub85c \uc790\ub9ac \uc7a1\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc774\ub3d9\uc758 \ubd88\ud3b8\ud568\uc774 \uc788\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub3c4 \uc811\uadfc\uc131\uc774 \ub6f0\uc5b4\ub0a9\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc99d\uc9c4<\/h3>\n<ul>\n<li><strong>\uadfc\ub825 \ubc0f \uc720\uc5f0\uc131 \ud5a5\uc0c1:<\/strong> \ub098\uc774\uac00 \ub4e4\uc218\ub85d \uc57d\ud574\uc9c0\ub294 \uadfc\uc721\uacfc \uad00\uc808\uc744 \uac15\ud654\ud558\uc5ec \uc77c\uc0c1\uc0dd\ud65c\uc758 \ub3c5\ub9bd\uc131\uc744 \uc720\uc9c0\ud558\uace0 \ud1b5\uc99d\uc744 \uc644\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uade0\ud615 \uac10\uac01 \ubc0f \ud611\uc751\ub825 \uac1c\uc120:<\/strong> \ub099\uc0c1 \uc608\ubc29\uc5d0 \uacb0\uc815\uc801\uc778 \uc5ed\ud560\uc744 \ud558\uba70, \uc548\uc815\uc801\uc778 \ubcf4\ud589\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\ud608\uad00 \uac74\uac15 \uc99d\uc9c4:<\/strong> \ud608\uc561 \uc21c\ud658\uc744 \uc6d0\ud65c\ud558\uac8c \ud558\uace0 \uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uc5ec \ub9cc\uc131 \uc9c8\ud658 \uad00\ub9ac\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc2e0 \uac74\uac15 \uc99d\uc9c4:<\/strong> \uc6b4\ub3d9\uc740 \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc640 \uc6b0\uc6b8\uac10 \uac10\uc18c\uc5d0 \ud6a8\uacfc\uc801\uc774\uba70, \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0\uc5d0\ub3c4 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ub098\uc5d0\uac8c \ub9de\ub294 \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \uc704\ud55c \uace0\ub824 \uc0ac\ud56d<\/h2>\n<p>\ubaa8\ub4e0 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub611\uac19\uc740 \uc6b4\ub3d9 \uacc4\ud68d\uc774 \uc801\uc6a9\ub420 \uc218\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. &#8216;\ub9de\ucda4\ud615&#8217; \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\uae30 \uc704\ud574 \ub2e4\uc74c \uc0ac\ud56d\ub4e4\uc744 \ubc18\ub4dc\uc2dc \uace0\ub824\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc640 \uc9c8\ud658<\/h3>\n<ul>\n<li><strong>\ub9cc\uc131 \uc9c8\ud658:<\/strong> \uace0\ud608\uc555, \ub2f9\ub1e8, \uace8\ub2e4\uacf5\uc99d, \uad00\uc808\uc5fc \ub4f1 \ub9cc\uc131 \uc9c8\ud658\uc774 \uc788\ub2e4\uba74 \ub2f4\ub2f9 \uc758\uc0ac\uc640 \uc0c1\uc758\ud558\uc5ec \uc6b4\ub3d9\uc758 \uc885\ub958, \uac15\ub3c4, \uc2dc\uac04\uc744 \uc870\uc808\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uc220 \uc774\ub825:<\/strong> \ucd5c\uadfc \uc218\uc220\uc744 \ubc1b\uc558\uac70\ub098 \ud2b9\uc815 \ubd80\uc704\uc5d0 \ud1b5\uc99d\uc774 \uc788\ub2e4\uba74 \ud574\ub2f9 \ubd80\uc704\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub294 \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubcf5\uc6a9 \uc57d\ubb3c:<\/strong> \ud2b9\uc815 \uc57d\ubb3c\uc740 \uc6b4\ub3d9 \uc2dc \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\uc73c\ubbc0\ub85c \ud655\uc778\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc2e0\uccb4 \ub2a5\ub825 \ubc0f \uccb4\ub825 \uc218\uc900<\/h3>\n<ul>\n<li><strong>\ud65c\ub3d9 \ub2a5\ub825:<\/strong> \uc2a4\uc2a4\ub85c \uc124 \uc218 \uc788\ub294\uc9c0, \ubcf4\uc870 \ub3c4\uad6c(\uc9c0\ud321\uc774, \uc6cc\ucee4)\uac00 \ud544\uc694\ud55c\uc9c0, \uc549\uc544\uc11c\ub9cc \uc6b4\ub3d9\uc774 \uac00\ub2a5\ud55c\uc9c0 \ub4f1 \ud604\uc7ac\uc758 \ud65c\ub3d9 \ub2a5\ub825\uc744 \uac1d\uad00\uc801\uc73c\ub85c \ud3c9\uac00\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc9c0\uad6c\ub825:<\/strong> \uc5b4\ub290 \uc815\ub3c4 \uc2dc\uac04 \ub3d9\uc548 \uc6b4\ub3d9\uc744 \uc9c0\uc18d\ud560 \uc218 \uc788\ub294\uc9c0 \ud30c\uc545\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc720\uc5f0\uc131:<\/strong> \uad00\uc808 \uac00\ub3d9 \ubc94\uc704\uac00 \uc5b4\ub290 \uc815\ub3c4\uc778\uc9c0 \ud655\uc778\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uac1c\uc778\uc801\uc778 \uc120\ud638\ub3c4\uc640 \ud765\ubbf8<\/h3>\n<ul>\n<li>\uc990\uac81\uac8c \ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc774\uc5b4\uc57c \uafb8\uc900\ud788 \uc9c0\uc18d\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc74c\uc545\uc744 \ub4e4\uc73c\uba70 \ucda4\uc744 \ucd94\ub294 \uac83\uc744 \uc88b\uc544\ud558\uc2dc\ub294\uc9c0, \ucc28\ubd84\ud558\uac8c \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 \uac83\uc744 \uc120\ud638\ud558\uc2dc\ub294\uc9c0 \ub4f1 \uc5b4\ub974\uc2e0\uc758 \ucde8\ud5a5\uc744 \uace0\ub824\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong><Strong>\u2b50\uc804\ubb38\uac00 \ud301:<\/strong> \uc6b4\ub3d9 \uc2dc\uc791 \uc804 \ubc18\ub4dc\uc2dc \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4\ud558\uc5ec \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc5d0 \ub9de\ub294 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc218\ub9bd\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \ub370\uc774\ud130\ub97c \uae30\ubc18\uc73c\ub85c \uc804\ubb38\uc801\uc778 \uc6b4\ub3d9 \uc0c1\ub2f4 \ubc0f \ucf00\uc5b4 \uc5f0\uacc4\ub97c \ub3c4\uc640\ub4dc\ub9bd\ub2c8\ub2e4.<\/Strong><\/p>\n<h2>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \uc885\ub958\uc640 \uc2e4\ucc9c \uac00\uc774\ub4dc<\/h2>\n<p>\ub2e4\uc591\ud55c \uc885\ub958\uc758 \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \uc5b4\ub974\uc2e0\uc758 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \uc5b4\ub5bb\uac8c \uc801\uc6a9\ud560 \uc218 \uc788\ub294\uc9c0 \uc54c\uc544\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uc800\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9 (\uc2ec\ud3d0 \uc9c0\uad6c\ub825 \uac15\ud654)<\/h3>\n<p>\ud608\uc561 \uc21c\ud658\uc744 \ub3d5\uace0 \uc2ec\ud3d0 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30 \ub610\ub294 \ud589\uc9c4:<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \ud314\ub2e4\ub9ac\ub97c \uac00\ubccd\uac8c \ud754\ub4e4\uba70 \uc81c\uc790\ub9ac\uc5d0\uc11c \uac77\uac70\ub098 \ubb34\ub98e\uc744 \ub4e4\uc5b4 \uc62c\ub824 \ud589\uc9c4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub9de\ucda4\ud654:<\/strong>\n<ul>\n<li><strong>\ucd08\uae09:<\/strong> \uc758\uc790 \ub4f1\ubc1b\uc774\ub098 \ubcbd\uc744 \uc7a1\uace0 \uade0\ud615\uc744 \uc720\uc9c0\ud558\uba70 \ucc9c\ucc9c\ud788 \uac77\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc911\uae09:<\/strong> \ud314\uc744 \ud06c\uac8c \ud754\ub4e4\uba70 \uc18d\ub3c4\ub97c \uc57d\uac04 \ub192\uc5ec \uac77\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uace0\uae09:<\/strong> \uc74c\uc545\uc5d0 \ub9de\ucdb0 \ud65c\uae30\ucc28\uac8c \ud589\uc9c4\ud558\uba70, \ub54c\ub54c\ub85c \ub2e4\ub9ac \ubc8c\ub824 \ub6f0\uae30(\uc810\ud551\uc7ad \ubcc0\ud615)\ub97c \ucd94\uac00\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc758\uc790 \uc5d0\uc5b4\ub85c\ube45:<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud314\ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc774\uba70 \uac00\ubcbc\uc6b4 \uc728\ub3d9\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub9de\ucda4\ud654:<\/strong> \uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uac00\uc9c0 \uc54a\ub3c4\ub85d \uc791\uc740 \ub3d9\uc791\ubd80\ud130 \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \ub3d9\uc791\uc758 \ud06c\uae30\ub97c \ud0a4\uc6c1\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>2. \uadfc\ub825 \uac15\ud654 \uc6b4\ub3d9 (\uadfc\uc721 \ubc0f \ubf08 \uac74\uac15 \uc99d\uc9c4, \ub099\uc0c1 \uc608\ubc29)<\/h3>\n<p>\uac15\ud55c \uadfc\uc721\uc740 \ub099\uc0c1 \uc608\ubc29\uacfc \uc77c\uc0c1\uc0dd\ud65c\uc758 \ub3c5\ub9bd\uc131\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc758\uc790 \uc549\uc558\ub2e4 \uc77c\uc5b4\uc11c\uae30 (Squat \ubcc0\ud615):<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \ucc9c\ucc9c\ud788 \uc549\uc558\ub2e4\uac00 \uc77c\uc5b4\ub0a9\ub2c8\ub2e4. (\ud544\uc694\uc2dc \uc190\uc73c\ub85c \uc758\uc790\ub97c \uc9c0\uc9c0)<\/li>\n<li><strong>\ub9de\ucda4\ud654:<\/strong>\n<ul>\n<li><strong>\ucd08\uae09:<\/strong> \ub4f1\ubc1b\uc774 \uc788\ub294 \uc758\uc790\uc5d0 \uc549\uc544 \ud314\uac78\uc774\ub97c \uc7a1\uace0 \uc77c\uc5b4\uc130\ub2e4 \uc549\uae30\ub97c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc911\uae09:<\/strong> \ud314 \uc0ac\uc6a9 \uc5c6\uc774 \ubb34\ub98e\uacfc \ud5c8\ubc85\uc9c0 \uadfc\uc721\uc744 \uc774\uc6a9\ud574 \uc77c\uc5b4\uc12d\ub2c8\ub2e4.<\/li>\n<li><strong>\uace0\uae09:<\/strong> \ud55c \uc190 \ub610\ub294 \uc591\uc190\uc744 \uac00\uc2b4\uc5d0 \ubaa8\uc73c\uace0 \uc77c\uc5b4\uc130\ub2e4 \uc549\uae30\ub97c \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ubc1c\ubaa9\uc5d0 \ubc34\ub4dc\ub97c \uac78\uc5b4 \uc800\ud56d\uc744 \ucd94\uac00\ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubcbd \ubc00\uae30 (Wall Push-up):<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \ubcbd\uc5d0 \uc190\uc744 \ub300\uace0 \ubab8\uc744 \ucc9c\ucc9c\ud788 \ubcbd\uc73c\ub85c \uae30\uc6b8\uc600\ub2e4\uac00 \ubc00\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\ub9de\ucda4\ud654:<\/strong> \ubcbd\uc5d0\uc11c \ubc1c\uc744 \uba40\ub9ac \ub5a8\uc5b4\ub728\ub9b4\uc218\ub85d \uac15\ub3c4\uac00 \ub192\uc544\uc9d1\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubc34\ub4dc \uc6b4\ub3d9:<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \ud0c4\ub825 \ubc34\ub4dc\ub97c \uc0ac\uc6a9\ud558\uc5ec \ud314, \ub2e4\ub9ac, \uc5b4\uae68 \ub4f1 \uc804\uc2e0 \uadfc\uc721\uc744 \ub2e8\ub828\ud569\ub2c8\ub2e4. (\uc608: \ubc34\ub4dc\ub97c \uc7a1\uace0 \ud314 \uc55e\uc73c\ub85c \ub098\ub780\ud788, \uc606\uc73c\ub85c \ubc8c\ub9ac\uae30)<\/li>\n<li><strong>\ub9de\ucda4\ud654:<\/strong> \ubc34\ub4dc\uc758 \uc800\ud56d \uac15\ub3c4\ub97c \uc870\uc808\ud558\uc5ec \uc5b4\ub974\uc2e0\uc758 \uadfc\ub825 \uc218\uc900\uc5d0 \ub9de\ucda5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>3. \uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uac10\uac01 \uc6b4\ub3d9 (\uad00\uc808 \uac00\ub3d9 \ubc94\uc704 \ud655\ub300, \ub099\uc0c1 \uc608\ubc29)<\/h3>\n<p>\uad00\uc808\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uace0 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\ub294 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc2a4\ud2b8\ub808\uce6d:<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \ubaa9, \uc5b4\uae68, \ud5c8\ub9ac, \ub2e4\ub9ac \ub4f1 \uc8fc\uc694 \uad00\uc808\uacfc \uadfc\uc721\uc744 \ucc9c\ucc9c\ud788 \ub298\ub824\uc90d\ub2c8\ub2e4. (\uc608: \uc549\uc544\uc11c \ub2e4\ub9ac \uc55e\uc73c\ub85c \ubed7\uace0 \ubc1c\ub05d \uc7a1\uae30)<\/li>\n<li><strong>\ub9de\ucda4\ud654:<\/strong> \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uc9c0 \uc54a\ub294 \ubc94\uc704 \ub0b4\uc5d0\uc11c \ucc9c\ucc9c\ud788 \ub3d9\uc791\uc744 \uc218\ud589\ud569\ub2c8\ub2e4. \uc758\uc790\ub97c \ud65c\uc6a9\ud558\uc5ec \uc549\uc544\uc11c \uc2a4\ud2b8\ub808\uce6d\ud558\uac70\ub098, \ubcbd\uc744 \uc9c0\uc9c0\ub300\ub85c \ud65c\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud55c \ubc1c \uc11c\uae30 (\uade0\ud615 \uc7a1\uae30):<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc758\uc790 \ub4f1\ubc1b\uc774\ub098 \ubcbd\uc744 \uc7a1\uace0 \ud55c \ubc1c\ub85c \uc11c\ub294 \uc5f0\uc2b5\uc744 \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub9de\ucda4\ud654:<\/strong>\n<ul>\n<li><strong>\ucd08\uae09:<\/strong> \uc591\uc190\uc73c\ub85c \uc9c0\uc9c0\ub300\ub97c \uc7a1\uace0 \uc9e7\uac8c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc911\uae09:<\/strong> \ud55c \uc190\uc73c\ub85c \uc9c0\uc9c0\ub300\ub97c \uc7a1\uace0 \uc2dc\uac04\uc744 \ub298\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\uace0\uae09:<\/strong> \uc9c0\uc9c0\ub300 \uc5c6\uc774 \uc11c\uac70\ub098, \ub208\uc744 \uac10\uace0 \uc11c\ub294 \uc5f0\uc2b5\uc744 \uc2dc\ub3c4\ud569\ub2c8\ub2e4. (\ud56d\uc0c1 \uc548\uc804 \ud655\ubcf4 \ud6c4 \uc9c4\ud589)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc758\uc790 \uc694\uac00\/\ud0c0\uc774\uce58:<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95:<\/strong> \uc758\uc790\uc5d0 \uc549\uac70\ub098 \uc758\uc790\ub97c \uc9c0\uc9c0\ub300 \uc0bc\uc544 \uc694\uac00 \ub610\ub294 \ud0c0\uc774\uce58\uc758 \ub3d9\uc791\uc744 \ubcc0\ud615\ud558\uc5ec \uc218\ud589\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub9de\ucda4\ud654:<\/strong> \uc219\ub828\ub41c \uac15\uc0ac\uc758 \uc9c0\ub3c4 \uc544\ub798 \uc548\uc804\ud558\uac8c \uc9c4\ud589\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2>\ub9de\ucda4\ud615 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8 \uc124\uacc4 \ubc0f \uc2e4\ucc9c \uc804\ub7b5<\/h2>\n<p>\uac1c\uac1c\uc778\uc758 \ud2b9\uc131\uc744 \ubc18\uc601\ud55c \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\uace0 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \ubaa9\ud45c \uc124\uc815<\/h3>\n<ul>\n<li><strong>\ud604\uc2e4\uc801\uc778 \ubaa9\ud45c:<\/strong> &#8220;\uc77c\uc8fc\uc77c\uc5d0 3\ud68c, 20\ubd84\uc529 \uc2e4\ub0b4 \uac77\uae30&#8221; \ub610\ub294 &#8220;\ud55c \ubc1c \uc11c\uae30 10\ucd08 \uc720\uc9c0&#8221;\uc640 \uac19\uc774 \uad6c\uccb4\uc801\uc774\uace0 \ub2ec\uc131 \uac00\ub2a5\ud55c \ubaa9\ud45c\ub97c \uc124\uc815\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc7a5\uae30\/\ub2e8\uae30 \ubaa9\ud45c:<\/strong> \ub2e8\uae30 \ubaa9\ud45c\ub97c \ub2ec\uc131\ud558\uba70 \uc131\ucde8\uac10\uc744 \ub290\ub07c\uace0 \uc7a5\uae30\uc801\uc778 \ubaa9\ud45c\ub97c \ud5a5\ud574 \ub098\uc544\uac11\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \ud504\ub85c\uadf8\ub7a8 \uad6c\uc131<\/h3>\n<ul>\n<li><strong>\uc900\ube44 \uc6b4\ub3d9 (5-10\ubd84):<\/strong> \uac00\ubccd\uac8c \uad00\uc808\uc744 \ub3cc\ub9ac\uace0 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ucf1c \uc6b4\ub3d9 \uc911 \ubd80\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4. (\uc608: \ubaa9 \ub3cc\ub9ac\uae30, \uc5b4\uae68 \ub3cc\ub9ac\uae30, \uc190\ubaa9 \ubc1c\ubaa9 \ub3cc\ub9ac\uae30)<\/li>\n<li><strong>\ubcf8 \uc6b4\ub3d9 (20-30\ubd84):<\/strong> \uc720\uc0b0\uc18c, \uadfc\ub825, \uc720\uc5f0\uc131 \uc6b4\ub3d9\uc744 \uc801\uc808\ud788 \ubc30\ud569\ud558\uc5ec \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\ub9ac \uc6b4\ub3d9 (5-10\ubd84):<\/strong> \uc6b4\ub3d9 \ud6c4 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\uace0 \uc2ec\ubc15\uc218\ub97c \uc548\uc815\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uafb8\uc900\ud55c \uc2e4\ucc9c\uc744 \uc704\ud55c \ud301<\/h3>\n<ul>\n<li><strong>\uc77c\uc815\ud45c \uc791\uc131:<\/strong> \ub9e4\uc77c \ub610\ub294 \uc8fc \ub2e8\uc704\ub85c \uc6b4\ub3d9 \uc2dc\uac04\uc744 \uc815\ud558\uace0 \ub2ec\ub825\uc5d0 \ud45c\uc2dc\ud558\uc5ec \uc9c0\ud0a4\ub3c4\ub85d \ub178\ub825\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub3d9\ubc18\uc790\uc640 \ud568\uaed8:<\/strong> \uac00\uc871\uc774\ub098 \uce5c\uad6c, \ud639\uc740 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc758 \uc804\ubb38 \uc694\uc591\ubcf4\ud638\uc0ac\uc640 \ud568\uaed8 \uc6b4\ub3d9\ud558\uba74 \uc990\uac70\uc6c0\uacfc \ub3d9\uae30 \ubd80\uc5ec\uac00 \ubc30\uac00\ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ud658\uacbd \uc870\uc131:<\/strong> \uc6b4\ub3d9 \uacf5\uac04\uc744 \uae68\ub057\ud558\uace0 \uc548\uc804\ud558\uac8c \uc815\ub9ac\ud558\uace0, \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ud2c0\uc5b4 \ubd84\uc704\uae30\ub97c \ub9cc\ub4ed\ub2c8\ub2e4.<\/li>\n<li><strong>\uc131\uacf5 \uacbd\ud5d8 \uae30\ub85d:<\/strong> \uc6b4\ub3d9 \uc77c\uc9c0\ub97c \uc791\uc131\ud558\uc5ec \ubcc0\ud654\ub97c \uae30\ub85d\ud558\uace0 \uc791\uc740 \uc131\uacf5\uc744 \ucd95\ud558\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc548\uc804\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \uc704\ud55c \ud544\uc218 \uccb4\ud06c\ub9ac\uc2a4\ud2b8<\/h2>\n<p>\ubb34\uc5c7\ubcf4\ub2e4\ub3c4 \uc548\uc804\uc774 \ucd5c\uc6b0\uc120\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc758\ub8cc\uc9c4 \uc0c1\ub2f4:<\/strong> \uc6b4\ub3d9 \uc2dc\uc791 \uc804 \ubc18\ub4dc\uc2dc \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc801\uc808\ud55c \ubcf5\uc7a5:<\/strong> \uc6c0\uc9c1\uc784\uc774 \ud3b8\uc548\ud558\uace0 \ud1b5\ud48d\uc774 \uc798 \ub418\ub294 \uc637, \ubbf8\ub044\ub7fc \ubc29\uc9c0 \uae30\ub2a5\uc774 \uc788\ub294 \uc2e0\ubc1c\uc744 \ucc29\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8:<\/strong> \uc6b4\ub3d9 \uc804\ud6c4, \uadf8\ub9ac\uace0 \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \ubb3c\uc744 \ucda9\ubd84\ud788 \ub9c8\uc2ed\ub2c8\ub2e4.<\/li>\n<li><strong>\uc548\uc804\ud55c \ud658\uacbd:<\/strong> \uc6b4\ub3d9 \uacf5\uac04 \uc8fc\ubcc0\uc5d0 \ub118\uc5b4\uc9c8 \uc704\ud5d8\uc774 \uc788\ub294 \ubb3c\uac74\uc744 \uce58\uc6b0\uace0, \ubbf8\ub044\ub7fc \ubc29\uc9c0 \ub9e4\ud2b8\ub97c \uc0ac\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubab8\uc758 \uc18c\ub9ac\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30:<\/strong> \ud1b5\uc99d\uc774\ub098 \ubd88\ud3b8\ud568\uc774 \ub290\uaef4\uc9c0\uba74 \uc989\uc2dc \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud569\ub2c8\ub2e4. \uc5b4\uc9c0\ub7fc\uc99d\uc774\ub098 \ud638\ud761 \uace4\ub780 \ub4f1 \uc774\uc0c1 \uc99d\uc0c1\uc774 \ub098\ud0c0\ub098\uba74 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc804\ubb38\uac00\uc758 \ub3c4\uc6c0:<\/strong> \ucc98\uc74c \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uac70\ub098 \uc0c8\ub85c\uc6b4 \ub3d9\uc791\uc744 \ubc30\uc6b8 \ub54c\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \uac19\uc740 \uc804\ubb38 \uae30\uad00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\ub294 \uac83\uc774 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc5b4\ub974\uc2e0\uc758 \ub9de\ucda4\ud615 \uc6b4\ub3d9\uc744 \ub3d5\uc2b5\ub2c8\ub2e4<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \ub178\ub144 \uc0dd\ud65c\uc744 \uc704\ud55c \uc911\uc694\ud55c \ud22c\uc790\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ud63c\uc790\uc11c \uacc4\ud68d\ud558\uace0 \uc2e4\ucc9c\ud558\uae30 \uc5b4\ub824\uc6b8 \ub54c\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p><strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4<\/strong>\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc, \uc2e0\uccb4 \ub2a5\ub825, \uc120\ud638\ub3c4\ub97c \uba74\ubc00\ud788 \ud30c\uc545\ud558\uc5ec \ucd5c\uc801\uc758 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \ud568\uaed8 \uc218\ub9bd\ud558\uace0 \uc2e4\ud589\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc804\ubb38 \uc694\uc591\ubcf4\ud638\uc0ac \uc9c0\uc6d0:<\/strong> \uc219\ub828\ub41c \uc694\uc591\ubcf4\ud638\uc0ac\uac00 \uc5b4\ub974\uc2e0\uc758 \uacc1\uc5d0\uc11c \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\uc744 \uc9c0\ub3c4\ud558\uace0, \ub3d9\uae30 \ubd80\uc5ec\ub97c \ud558\uba70, \ud639\uc2dc \ubaa8\ub97c \uc0c1\ud669\uc5d0 \ub300\ube44\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac1c\ubcc4 \ub9de\ucda4 \ud504\ub85c\uadf8\ub7a8:<\/strong> \uc758\uc0ac \ubc0f \uc804\ubb38\uac00\uc758 \uc18c\uacac\uc744 \ubc14\ud0d5\uc73c\ub85c \uc5b4\ub974\uc2e0\uc5d0\uac8c \uac00\uc7a5 \uc801\ud569\ud55c \uc720\uc0b0\uc18c, \uadfc\ub825, \uc720\uc5f0\uc131 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc744 \uc124\uacc4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc9c0\uc18d\uc801\uc778 \ubaa8\ub2c8\ud130\ub9c1 \ubc0f \uc870\uc815:<\/strong> \uc5b4\ub974\uc2e0\uc758 \uc2e0\uccb4 \ubcc0\ud654\uc640 \ud53c\ub4dc\ubc31\uc744 \ubc18\uc601\ud558\uc5ec \uc6b4\ub3d9 \uac15\ub3c4\uc640 \ub0b4\uc6a9\uc744 \uc8fc\uae30\uc801\uc73c\ub85c \uc870\uc808\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc804\uc778\uc801\uc778 \ucf00\uc5b4:<\/strong> \uc6b4\ub3d9\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc2dd\ub2e8, \uc778\uc9c0 \ud65c\ub3d9 \ub4f1 \uc804\ubc18\uc801\uc778 \uac74\uac15 \uad00\ub9ac\ub97c \ud1b5\ud569\uc801\uc73c\ub85c \uc9c0\uc6d0\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc758 \ud65c\uae30\ucc2c \ub0b4\uc77c\uc744 \uc704\ud574 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud574 \ubcf4\uc138\uc694. \uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud574 \uc8fc\uc2ed\uc2dc\uc624. \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \uc0b6\uc744 \uc704\ud55c \ub4e0\ub4e0\ud55c \ub3d9\ubc18\uc790\uac00 \ub418\uc5b4\ub4dc\ub9ac\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 \uc0b6\uc744 \uc751\uc6d0\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc2e0\uccb4 \ud65c\ub3d9\ub7c9\uc774 \uc904\uc5b4\ub4e4\uae30 \uc27d\uc9c0\ub9cc, \uaddc\uce59\uc801\uc778 \uc6b4\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\uc758 \uc81c\uc57d \uc5c6\uc774 \uc548\uc804\ud558\uac8c \ud560 \uc218 \uc788\ub294 &#8216;\uc2e4\ub0b4 \uc6b4\ub3d9&#8217;\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ub354\ud560 \ub098\uc704 \uc5c6\uc774 \uc88b\uc740 \uc120\ud0dd\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ubb34\ud131\ub300\uace0 \uc544\ubb34 \uc6b4\ub3d9\uc774\ub098 \uc2dc\uc791\ud558\ub294 \uac83\ubcf4\ub2e4\ub294 \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 &#8216;\ub9de\ucda4\ud615&#8217;\uc73c\ub85c \uc870\uc808\ub41c \uc6b4\ub3d9\uc774\uc57c\ub9d0\ub85c \uc9c4\uc815\ud55c 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