{"id":29893,"date":"2026-04-14T11:57:59","date_gmt":"2026-04-14T11:57:59","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=29893"},"modified":"2026-04-14T11:57:59","modified_gmt":"2026-04-14T11:57:59","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-t3-1245","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=29893","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T3-1245)"},"content":{"rendered":"<p>\ub530\ub73b\ud55c \ud587\uc0b4\uc774 \uadf8\ub9bd\uc9c0\ub9cc, \ub54c\ub85c\ub294 \uad82\uc740 \ub0a0\uc528\ub098 \ubbf8\ub044\ub7ec\uc6b4 \ubc14\ub2e5 \ub54c\ubb38\uc5d0 \uc678\ucd9c\uc774 \ub9dd\uc124\uc5ec\uc9c0\ub294 \ub0a0\ub4e4\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac74\uac15 \uc720\uc9c0\ub97c \uc704\ud55c \uc6b4\ub3d9\uc740 \ub0a0\uc528\uc640 \uc0c1\uad00\uc5c6\uc774 \uafb8\uc900\ud788 \uc774\uc5b4\uc838\uc57c \ud569\ub2c8\ub2e4. \ud2b9\ud788 \uc6b0\ub9ac \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub294 <strong>\uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9<\/strong>\uc774 \ub354\uc6b1 \uc911\uc694\ud569\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144 \uc0dd\ud65c\uc744 \uc751\uc6d0\ud558\uba70, \uc9d1 \uc548\uc5d0\uc11c\ub3c4 \uc27d\uace0 \uc548\uc804\ud558\uac8c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uac00\uc774\ub4dc\ub97c \uc2ec\uce35\uc801\uc73c\ub85c \uc548\ub0b4\ud574 \ub4dc\ub9ac\uace0\uc790 \ud569\ub2c8\ub2e4. \uc774 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uc2e0\uccb4 \ub2a5\ub825\uacfc \uac74\uac15 \uc0c1\ud0dc\uc5d0 \ub9de\ub294 \ucd5c\uc801\uc758 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\uace0, \uac74\uac15\ud55c \uc77c\uc0c1\uc744 \ub9cc\ub4dc\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9, \uc65c \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ub354\uc6b1 \uc911\uc694\ud55c \uba87 \uac00\uc9c0 \uc774\uc720\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc548\uc804\uc131 \ud655\ubcf4<\/strong>: \uc678\ubd80 \ud658\uacbd\uc758 \uc81c\uc57d(\ubbf8\ub044\ub7ec\uc6b4 \uae38, \ub099\uc0c1 \uc704\ud5d8, \uc624\uc5fc\ub41c \uacf5\uae30, \ud3ed\uc5fc, \ud55c\ud30c \ub4f1) \uc5c6\uc774 \uc548\uc804\ud558\uace0 \ud3b8\uc548\ud55c \ud658\uacbd\uc5d0\uc11c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \ub099\uc0c1 \uc0ac\uace0 \uc608\ubc29\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uafb8\uc900\ud55c \uc2e4\ucc9c \uac00\ub2a5\uc131<\/strong>: \ub0a0\uc528\ub098 \uc2dc\uac04 \uc81c\uc57d \uc5c6\uc774 \uaddc\uce59\uc801\uc73c\ub85c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc5b4 \uc6b4\ub3d9 \uc2b5\uad00\uc744 \ud615\uc131\ud558\uace0 \uc720\uc9c0\ud558\uae30 \uc6a9\uc774\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac1c\uc778 \ub9de\ucda4\ud615 \uc811\uadfc \uc6a9\uc774<\/strong>: \uac01\uc790\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc6b4\ub3d9 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \ub09c\uc774\ub3c4\ub97c \uc870\uc808\ud558\uae30 \uc27d\uace0, \ud544\uc694\ud55c \uacbd\uc6b0 \ubcf4\ud638\uc790\ub098 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uae30 \ud3b8\ub9ac\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\ub9ac\uc801 \uc548\uc815\uac10 \uc99d\uc9c4<\/strong>: \uc775\uc219\ud55c \uacf5\uac04\uc5d0\uc11c \ud3b8\uc548\ud568\uc744 \ub290\ub07c\uba70 \uc6b4\ub3d9\ud560 \uc218 \uc788\uc5b4 \uc2ec\ub9ac\uc801 \uc548\uc815\uac10\uacfc \uc990\uac70\uc6c0\uc744 \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub2e4\uc591\ud55c \uac74\uac15 \uc99d\uc9c4 \ud6a8\uacfc<\/strong>: \uc2e4\ub0b4 \uc6b4\ub3d9\ub9cc\uc73c\ub85c\ub3c4 \uc2ec\ud3d0 \uae30\ub2a5 \ud5a5\uc0c1, \uadfc\ub825 \uac15\ud654, \uc720\uc5f0\uc131 \uc99d\uc9c4, \uade0\ud615 \uac10\uac01 \uac1c\uc120 \ub4f1 \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \ub2a5\ub825 \ud5a5\uc0c1\uc5d0 \uae30\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uacc4\ud68d\uc758 \ud575\uc2ec \uc6d0\uce59<\/h2>\n<p>\uc5b4\ub974\uc2e0\uc744 \uc704\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc77c\ubc18\uc801\uc778 \uc6b4\ub3d9\uacfc\ub294 \ub2e4\ub978 \ud2b9\ubcc4\ud55c \uc811\uadfc \ubc29\uc2dd\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \ub2e4\uc74c \uc6d0\uce59\ub4e4\uc744 \uae30\uc5b5\ud574 \uc8fc\uc138\uc694.<\/p>\n<h3>1. \uc548\uc804\uc774 \ucd5c\uc6b0\uc120\uc785\ub2c8\ub2e4<\/h3>\n<ul>\n<li><strong>\uc758\uc0ac \uc0c1\ub2f4 \ud544\uc218<\/strong>: \uc0c8\ub85c\uc6b4 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0\ub294 \ubc18\ub4dc\uc2dc \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4\ud558\uc5ec \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc5d0 \uc801\ud569\ud55c\uc9c0 \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 \uae30\uc800 \uc9c8\ud658\uc774 \uc788\ub294 \uacbd\uc6b0 \ub354\uc6b1 \uadf8\ub807\uc2b5\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\ud574\uc57c \ud569\ub2c8\ub2e4. &#8216;\uc774 \uc815\ub3c4\ub294 \uad1c\ucc2e\uaca0\uc9c0&#8217;\ub77c\ub294 \uc0dd\uac01\uc740 \uae08\ubb3c\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc900\ube44\uc6b4\ub3d9\uacfc \uc815\ub9ac\uc6b4\ub3d9<\/strong>: \ubaa8\ub4e0 \uc6b4\ub3d9 \uc804\ud6c4\uc5d0\ub294 5~10\ubd84\uac04\uc758 \uac00\ubcbc\uc6b4 \uc900\ube44\uc6b4\ub3d9\uacfc \uc815\ub9ac\uc6b4\ub3d9\uc744 \ud1b5\ud574 \uadfc\uc721\uacfc \uad00\uc808\uc758 \ubd80\uc0c1\uc744 \uc608\ubc29\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc810\uc9c4\uc801\uc778 \uac15\ub3c4 \uc870\uc808<\/h3>\n<ul>\n<li><strong>\ucc9c\ucc9c\ud788 \uc2dc\uc791\ud558\uae30<\/strong>: \ucc98\uc74c\ubd80\ud130 \ubb34\ub9ac\ud55c \ubaa9\ud45c\ub97c \uc138\uc6b0\uae30\ubcf4\ub2e4 \ub0ae\uc740 \uac15\ub3c4\uc640 \uc9e7\uc740 \uc2dc\uac04\uc73c\ub85c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \ub298\ub824\ub098\uac00\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uafb8\uc900\ud568\uc774 \ud575\uc2ec<\/strong>: \ub9e4\uc77c \uc870\uae08\uc529\uc774\ub77c\ub3c4 \uafb8\uc900\ud788 \ud558\ub294 \uac83\uc774 \uac00\ub054 \ubb34\ub9ac\ud558\uac8c \ud558\ub294 \uac83\ubcf4\ub2e4 \ud6e8\uc52c \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc758 \uade0\ud615<\/h3>\n<ul>\n<li><strong>\uc720\uc0b0\uc18c, \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615 \uc6b4\ub3d9<\/strong>\uc744 \uace8\uace0\ub8e8 \ud3ec\ud568\ud558\uc5ec \uc804\ubc18\uc801\uc778 \uc2e0\uccb4 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li>\ud55c \uac00\uc9c0 \uc6b4\ub3d9\ub9cc \uc9d1\uc911\ud558\uae30\ubcf4\ub2e4\ub294 \ub2e4\uc591\ud55c \uc885\ub958\uc758 \uc6b4\ub3d9\uc744 \ubcd1\ud589\ud558\uc5ec \uc2e0\uccb4 \uac01 \ubd80\uc704\ub97c \uc790\uadf9\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uc990\uac70\uc6c0\uacfc \ub3d9\uae30 \ubd80\uc5ec<\/h3>\n<ul>\n<li><strong>\ud765\ubbf8\ub85c\uc6b4 \uc6b4\ub3d9 \uc120\ud0dd<\/strong>: \uc5b4\ub974\uc2e0\uc774 \uc990\uac70\uc6c0\uc744 \ub290\ub084 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud558\ub294 \uac83\uc774 \uc9c0\uc18d\uc801\uc778 \ucc38\uc5ec\ub97c \uc720\ub3c4\ud569\ub2c8\ub2e4. \uc88b\uc544\ud558\ub294 \uc74c\uc545\uc744 \ud2c0\uace0 \uc6b4\ub3d9\ud558\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\uc791\uc740 \uc131\uacfc \uce6d\ucc2c\ud558\uae30<\/strong>: \uc791\uc740 \ubcc0\ud654\ub098 \uc131\uacfc\uc5d0\ub3c4 \uc2a4\uc2a4\ub85c\ub97c \uaca9\ub824\ud558\uace0 \uce6d\ucc2c\ud558\uba70 \ub3d9\uae30\ub97c \ubd80\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0\uc744 \uc704\ud55c \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uc885\ub958\uc640 \ubc29\ubc95<\/h2>\n<p>\uc774\uc81c \ubcf8\uaca9\uc801\uc73c\ub85c \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc801\ud569\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\ub4e4\uc744 \uc790\uc138\ud788 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>\uc720\uc0b0\uc18c \uc6b4\ub3d9: \uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654 \ubc0f \ud65c\ub825 \uc99d\uc9c4<\/h3>\n<p>\uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0 \ud608\uc561 \uc21c\ud658\uc744 \uac1c\uc120\ud558\uc5ec \ud65c\ub825\uc744 \ub192\uc5ec\uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30 (Marching in Place)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0 \uc120 \uc790\uc138\uc5d0\uc11c \ud314\uc744 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ud754\ub4e4\uba70 \ubb34\ub98e\uc744 \ub192\uc774 \ub4e4\uc5b4 \uc81c\uc790\ub9ac\uc5d0\uc11c \uac77\uc2b5\ub2c8\ub2e4. \ud544\uc694\uc2dc \uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \uade0\ud615\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud558\uccb4 \uadfc\ub825 \ubc0f \uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654, \uc804\uc2e0 \ud608\uc561 \uc21c\ud658 \uac1c\uc120.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc758\uc790 \uc549\uc558\ub2e4 \uc77c\uc5b4\uc11c\uae30 (Chair Stand-ups)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ub4f1\ubc1b\uc774 \uc788\ub294 \ud2bc\ud2bc\ud55c \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c, \uc190\uc744 \uc55e\uc73c\ub85c \ubaa8\uc73c\uac70\ub098 \uac00\uc2b4\uc5d0 \uc5b9\uc740 \ucc44 \ucc9c\ucc9c\ud788 \uc549\uc558\ub2e4\uac00 \uc77c\uc5b4\uc12d\ub2c8\ub2e4. \ubb34\ub98e\uc774 \ubc1c\ub05d\ubcf4\ub2e4 \uc55e\uc73c\ub85c \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud5c8\ubc85\uc9c0, \uc5c9\ub369\uc774 \uadfc\ub825 \uac15\ud654, \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1, \ub099\uc0c1 \uc608\ubc29.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud314 \ud06c\uac8c \ud718\ub450\ub974\uae30 (Arm Swings)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc120 \uc790\uc138 \ub610\ub294 \uc549\uc740 \uc790\uc138\uc5d0\uc11c \uc591\ud314\uc744 \uc5b4\uae68 \ub192\uc774\ub85c \ub4e4\uc5b4 \uc55e\ub4a4\ub85c \ud06c\uac8c \ud718\ub450\ub974\uac70\ub098 \uc6d0\uc744 \uadf8\ub9ac\ub4ef \ub3cc\ub9bd\ub2c8\ub2e4. \uc5b4\uae68\uc640 \ud314\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68 \ubc0f \uc0c1\uccb4 \uc720\uc5f0\uc131 \uc99d\uc9c4, \ud608\uc561 \uc21c\ud658 \uac1c\uc120, \uad00\uc808 \uac00\ub3d9 \ubc94\uc704 \ud655\ub300.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>\uadfc\ub825 \uc6b4\ub3d9: \uadfc\uc721\ub7c9 \uc720\uc9c0 \ubc0f \uac15\ud654, \uace8\ubc00\ub3c4 \uc99d\uc9c4<\/h3>\n<p>\uadfc\ub825\uc740 \uc5b4\ub974\uc2e0\uc758 \ub3c5\ub9bd\uc801\uc778 \uc0dd\ud65c\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubcbd \ubc00\uae30 (Wall Push-ups)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ubcbd\uc5d0\uc11c \ud55c \uac78\uc74c \ub5a8\uc5b4\uc838 \uc11c\uc11c \uc190\ubc14\ub2e5\uc73c\ub85c \ubcbd\uc744 \uc9da\uc2b5\ub2c8\ub2e4. \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9ac\uba70 \ubab8\uc744 \ubcbd \ucabd\uc73c\ub85c \uae30\uc6b8\uc600\ub2e4\uac00 \ub2e4\uc2dc \ubc00\uc5b4\ub0c5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uac00\uc2b4, \uc5b4\uae68, \ud314 \uadfc\ub825 \uac15\ud654.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubc34\ub4dc\ub97c \uc774\uc6a9\ud55c \uc6b4\ub3d9 (Resistance Band Exercises)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>:\n<ul>\n<li><strong>\ub2e4\ub9ac \ubc8c\ub9ac\uae30<\/strong>: \uc758\uc790\uc5d0 \uc549\uc544 \ubb34\ub98e \uc704\uc5d0 \ubc34\ub4dc\ub97c \ub450\ub974\uace0, \ud5c8\ubc85\uc9c0 \ud798\uc73c\ub85c \ubc34\ub4dc\ub97c \ub298\ub9ac\uba70 \ub2e4\ub9ac\ub97c \ubc8c\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\ud314 \ub2f9\uae30\uae30<\/strong>: \ud55c \ubc1c\ub85c \ubc34\ub4dc\ub97c \ubc1f\uace0 \ubc34\ub4dc\uc758 \uc591 \ub05d\uc744 \uc7a1\uc740 \ud6c4 \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ubc34\ub4dc\ub97c \uc704\ub85c \ub2f9\uae41\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc804\uc2e0 \uadfc\uc721 \uac15\ud654, \uad00\uc808\uc5d0 \ubd80\ub2f4\uc774 \uc801\uc5b4 \uc548\uc804\ud558\uac8c \uc6b4\ub3d9 \uac00\ub2a5.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubc1c\ub4a4\uafc8\uce58 \ub4e4\uae30 (Calf Raises)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \uc120 \uc790\uc138\uc5d0\uc11c \ucc9c\ucc9c\ud788 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub0b4\ub9bd\ub2c8\ub2e4. \uc885\uc544\ub9ac \uadfc\uc721\uc5d0 \uc9d1\uc911\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc885\uc544\ub9ac \uadfc\ub825 \uac15\ud654, \ubc1c\ubaa9 \uc548\uc815\uc131 \ud5a5\uc0c1, \ubcf4\ud589 \ub2a5\ub825 \uac1c\uc120.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc549\uc544\uc11c \ub2e4\ub9ac \ud3b4\uae30 (Seated Leg Extensions)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \ubb34\ub98e \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9b0 \ud6c4 \uc7a0\uc2dc \uc720\uc9c0\ud588\ub2e4\uac00 \ub0b4\ub9bd\ub2c8\ub2e4. \ubc18\ub300\ucabd \ub2e4\ub9ac\ub3c4 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ud5c8\ubc85\uc9c0 \uc55e\ucabd \uadfc\uc721(\ub300\ud1f4\uc0ac\ub450\uadfc) \uac15\ud654, \ubb34\ub98e \uad00\uc808 \uc548\uc815\ud654.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>\uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uc6b4\ub3d9: \ub099\uc0c1 \uc608\ubc29 \ubc0f \uad00\uc808 \uac00\ub3d9 \ubc94\uc704 \ud655\ub300<\/h3>\n<p>\uc720\uc5f0\uc131\uacfc \uade0\ud615 \uac10\uac01\uc740 \ub099\uc0c1 \uc608\ubc29\uc5d0 \ub9e4\uc6b0 \uc911\uc694\ud558\uba70, \uc77c\uc0c1\uc0dd\ud65c\uc758 \ud3b8\uc548\ud568\uc744 \ub354\ud574\uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubaa9 \uc2a4\ud2b8\ub808\uce6d (Neck Stretches)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc549\uac70\ub098 \uc120 \uc790\uc138\uc5d0\uc11c \uace0\uac1c\ub97c \uc88c\uc6b0, \uc55e\ub4a4\ub85c \ucc9c\ucc9c\ud788 \uae30\uc6b8\uc774\uac70\ub098 \ub3cc\ub824 \ubaa9 \uc8fc\ubcc0 \uadfc\uc721\uc744 \ub298\ub824\uc90d\ub2c8\ub2e4. \ubd80\ub4dc\ub7fd\uac8c \uc9c4\ud589\ud558\uba70 \ud1b5\uc99d\uc774 \uc5c6\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ubaa9\uc758 \ubee3\ubee3\ud568 \ud574\uc18c, \uae34\uc7a5 \uc644\ud654, \uc5b4\uae68 \ud1b5\uc99d \uc608\ubc29.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc5b4\uae68 \uc2a4\ud2b8\ub808\uce6d (Shoulder Stretches)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \ud55c \ud314\uc744 \uac00\uc2b4\uc744 \uac00\ub85c\uc9c8\ub7ec \ubc18\ub300\ud3b8 \uc5b4\uae68 \ucabd\uc73c\ub85c \ubed7\uc740 \ud6c4, \ub2e4\ub978 \uc190\uc73c\ub85c \ud314\uafc8\uce58\ub97c \uc9c0\uadf8\uc2dc \ub20c\ub7ec \uc5b4\uae68\uc640 \ud314\uc744 \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uc5b4\uae68 \uad00\uc808 \uac00\ub3d9 \ubc94\uc704 \ud655\ub300, \uc624\uc2ed\uacac \uc608\ubc29.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc549\uc544\uc11c \ubab8\ud1b5 \ube44\ud2c0\uae30 (Seated Torso Twists)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc758\uc790\uc5d0 \uc549\uc544 \ud5c8\ub9ac\ub97c \uace7\uac8c \ud3b4\uace0 \uc591\uc190\uc744 \uc5b4\uae68\uc5d0 \uc62c\ub9b0 \ud6c4, \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \uc88c\uc6b0\ub85c \ube44\ud2c9\ub2c8\ub2e4. \uc774\ub54c \uace0\uac1c\ub3c4 \ud568\uaed8 \ub3cc\ub824 \uc2dc\uc120\uc740 \ub4a4\ub97c \ud5a5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ucc99\ucd94 \uc720\uc5f0\uc131 \uc99d\uc9c4, \uc606\uad6c\ub9ac \uadfc\uc721 \uac15\ud654, \uc18c\ud654 \ucd09\uc9c4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ud55c \ub2e4\ub9ac \uc11c\uae30 (Single Leg Stand)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \uc120 \uc790\uc138\uc5d0\uc11c \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \uade0\ud615\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 \uc9e7\uac8c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \uc2dc\uac04\uc744 \ub298\ub824\uac11\ub2c8\ub2e4. (\ubc18\ub4dc\uc2dc \uc548\uc804 \uc7a5\uce58\uc640 \ud568\uaed8!)<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1, \ud558\uccb4 \uadfc\ub825 \uac15\ud654, \ub099\uc0c1 \uc608\ubc29.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\ubc1c\ubaa9 \ub3cc\ub9ac\uae30 (Ankle Rotations)<\/strong>\n<ul>\n<li><strong>\ubc29\ubc95<\/strong>: \uc549\uac70\ub098 \uc120 \uc790\uc138\uc5d0\uc11c \ud55c \ubc1c\uc744 \uc0b4\uc9dd \ub4e4\uace0 \ubc1c\ubaa9\uc744 \uc2dc\uacc4 \ubc29\ud5a5, \ubc18\uc2dc\uacc4 \ubc29\ud5a5\uc73c\ub85c \ucc9c\ucc9c\ud788 \ub3cc\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud6a8\uacfc<\/strong>: \ubc1c\ubaa9 \uc720\uc5f0\uc131 \uc99d\uc9c4, \uad00\uc808 \uac15\ud654, \ud608\uc561 \uc21c\ud658 \uac1c\uc120.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2>\ub098\uc5d0\uac8c \ub9de\ub294 \uc6b4\ub3d9 \uacc4\ud68d \uc138\uc6b0\uae30: \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8!<\/h2>\n<p>\uc704\uc5d0\uc11c \uc81c\uc2dc\ub41c \uc6b4\ub3d9\ub4e4\uc740 \ucc38\uace0 \uc608\uc2dc\uc774\uba70, \ubaa8\ub4e0 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ud68d\uc77c\uc801\uc73c\ub85c \uc801\uc6a9\ub420 \uc218\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. <strong>\uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc, \uc2e0\uccb4 \ub2a5\ub825, \uc120\ud638\ub3c4\ub97c \uace0\ub824\ud55c \ub9de\ucda4\ud615 \uc6b4\ub3d9 \uacc4\ud68d<\/strong>\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uc804\ubb38\uac00\uc640\uc758 \uc0c1\ub2f4<\/h3>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\uc744 \uc704\ud55c \uc804\ubb38\uc801\uc778 \uc0c1\ub2f4\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc694\uc591\ubcf4\ud638\uc0ac, \uac04\ud638\uc0ac \ub4f1 \uc219\ub828\ub41c \uc804\ubb38\uac00\ub4e4\uc774 \uc5b4\ub974\uc2e0\uc758 \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc640 \ud544\uc694\ub97c \ud30c\uc545\ud558\uc5ec \ub9de\ucda4\ud615 \uc6b4\ub3d9 \uacc4\ud68d \uc218\ub9bd\uc744 \ub3d5\uace0, \uc62c\ubc14\ub978 \uc790\uc138\uc640 \uc548\uc804 \uc218\uce59\uc744 \uc548\ub0b4\ud574 \ub4dc\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>2. \ub2e8\uacc4\ubcc4 \ubaa9\ud45c \uc124\uc815<\/h3>\n<p>&#8216;\uc774\ubc88 \ub2ec\uc5d0\ub294 \ub9e4\uc77c 10\ubd84\uc529 \uc81c\uc790\ub9ac \uac77\uae30\ub97c \ud558\uace0, \ub2e4\uc74c \ub2ec\uc5d0\ub294 \ubc34\ub4dc \uc6b4\ub3d9\uc744 \ucd94\uac00\ud574\ubcf4\uc790&#8217;\uc640 \uac19\uc774 \ud604\uc2e4\uc801\uc774\uace0 \ub2ec\uc131 \uac00\ub2a5\ud55c \ubaa9\ud45c\ub97c \uc124\uc815\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc791\uc740 \uc131\uacf5 \uacbd\ud5d8\uc740 \uc9c0\uc18d\uc801\uc778 \uc6b4\ub3d9\uc5d0 \ub300\ud55c \ub3d9\uae30\ub97c \ubd80\uc5ec\ud569\ub2c8\ub2e4.<\/p>\n<h3>3. \uafb8\uc900\ud55c \uc2e4\ucc9c\uacfc \uae30\ub85d<\/h3>\n<p>\uc6b4\ub3d9 \uc77c\uc9c0\ub97c \uc791\uc131\ud558\uc5ec \uc6b4\ub3d9 \uc2dc\uac04, \uc885\ub958, \ud69f\uc218, \uadf8\ub0a0\uc758 \ucee8\ub514\uc158 \ub4f1\uc744 \uae30\ub85d\ud574 \ubcf4\uc138\uc694. \ubcc0\ud654\ub97c \ub208\uc73c\ub85c \ud655\uc778\ud558\uba74 \uc131\ucde8\uac10\uc744 \ub290\ub07c\uace0 \uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \uc774\uc5b4\uac00\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<h3>4. \ud658\uacbd \uc870\uc131<\/h3>\n<p>\uc9d1 \uc548\uc5d0\uc11c \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub3c4\ub85d \ucda9\ubd84\ud55c \uacf5\uac04\uc744 \ud655\ubcf4\ud558\uace0, \ubbf8\ub044\ub7fc \ubc29\uc9c0 \ub9e4\ud2b8\ub098 \ud2bc\ud2bc\ud55c \uc758\uc790\ub97c \ud65c\uc6a9\ud558\ub294 \ub4f1 \uc6b4\ub3d9 \ud658\uacbd\uc744 \uc870\uc131\ud569\ub2c8\ub2e4.<\/p>\n<h2>\uc2e4\ub0b4 \uc6b4\ub3d9 \uc2dc \uaf2d \uc9c0\ucf1c\uc57c \ud560 \uc548\uc804 \uc218\uce59<\/h2>\n<p>\uc5b4\ub5a4 \uc6b4\ub3d9\uc774\ub4e0 \uc548\uc804\uc774 \ucd5c\uc6b0\uc120\uc785\ub2c8\ub2e4. \ub2e4\uc74c \uc548\uc804 \uc218\uce59\uc744 \ubc18\ub4dc\uc2dc \uc9c0\ucf1c\uc8fc\uc138\uc694.<\/p>\n<ul>\n<li><strong>\ucda9\ubd84\ud55c \uc900\ube44\uc6b4\ub3d9\uacfc \uc815\ub9ac\uc6b4\ub3d9<\/strong>: \uc6b4\ub3d9 \uc804\ud6c4 5~10\ubd84\uc529 \uac00\ubccd\uac8c \ubab8\uc744 \ud480\uc5b4\uc8fc\uace0 \ub9c8\ubb34\ub9ac\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud3b8\uc548\ud55c \ubcf5\uc7a5\uacfc \uc2e0\ubc1c<\/strong>: \uc6c0\uc9c1\uc784\uc774 \uc790\uc720\ub86d\uace0 \ud1b5\uae30\uc131\uc774 \uc88b\uc740 \uc637\uacfc \ubc1c\uc744 \uc548\uc815\uc801\uc73c\ub85c \uc9c0\uc9c0\ud574 \uc8fc\ub294 \ubbf8\ub044\ub7fc \ubc29\uc9c0 \uae30\ub2a5\uc774 \uc788\ub294 \uc2e0\ubc1c\uc744 \ucc29\uc6a9\ud569\ub2c8\ub2e4. \ub9e8\ubc1c\ub85c \uc6b4\ub3d9\ud560 \uacbd\uc6b0 \ubbf8\ub044\ub7ec\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\ubd84 \uc12d\ucde8<\/strong>: \uc6b4\ub3d9 \uc911 \ubaa9\ub9c8\ub984\uc744 \ub290\ub07c\uae30 \uc804\uc5d0 \ubbf8\ub9ac \ubb3c\uc744 \ub9c8\uc154 \ud0c8\uc218\ub97c \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud638\ud761 \uc870\uc808<\/strong>: \uc6b4\ub3d9 \uc911 \uc228\uc744 \ucc38\uc9c0 \uc54a\uace0 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ub4e4\uc774\uc26c\uace0 \ub0b4\uc26c\uba70, \ud2b9\ud788 \ud798\uc744 \uc904 \ub54c \ub0b4\uc26c\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc548\uc804\ud55c \ud658\uacbd<\/strong>: \uc6b4\ub3d9 \uacf5\uac04 \uc8fc\ubcc0\uc5d0 \ub118\uc5b4\uc9c8 \uc218 \uc788\ub294 \ubb3c\uac74\ub4e4\uc744 \uce58\uc6cc\ub450\uace0, \ubbf8\ub044\ub7ec\uc9c0\uc9c0 \uc54a\ub294 \ubc14\ub2e5\uc5d0\uc11c \uc6b4\ub3d9\ud569\ub2c8\ub2e4. \ud544\uc694\uc2dc \uc190\uc7a1\uc774 \ub4f1\uc744 \uc7a1\uc744 \uc218 \uc788\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubab8\uc758 \uacbd\uace0 \uc2e0\ud638\uc5d0 \uc8fc\uc758<\/strong>: \uc5b4\uc9c0\ub7fc\uc99d, \uac00\uc2b4 \ud1b5\uc99d, \uc228 \uac00\uc068, \uadf9\uc2ec\ud55c \ud53c\ub85c\uac10, \uad00\uc808 \ud1b5\uc99d \ub4f1\uc774 \ub098\ud0c0\ub098\uba74 \uc989\uc2dc \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud558\uac70\ub098 \uc804\ubb38\uac00\uc5d0\uac8c \ub3c4\uc6c0\uc744 \uc694\uccad\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ub9c8\ubb34\ub9ac\ud558\uba70: \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8\ud558\ub294 \uac74\uac15\ud55c \ub178\ub144<\/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\uc758 \uc9c8\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0, \ub3c5\ub9bd\uc801\uc778 \uc0dd\ud65c\uc744 \uc720\uc9c0\ud558\uba70, \ud589\ubcf5\ud55c \ub178\ub144\uc744 \uc601\uc704\ud558\ub294 \ub370 \ud544\uc218\uc801\uc778 \uc694\uc18c\uc785\ub2c8\ub2e4. \uafb8\uc900\ud558\uace0 \uc548\uc804\ud55c \uc6b4\ub3d9\uc740 \uac74\uac15\ud55c \ubab8\ubfd0\ub9cc \uc544\ub2c8\ub77c \uae0d\uc815\uc801\uc778 \ub9c8\uc74c\uae4c\uc9c0 \uac00\uafc0 \uc218 \uc788\uac8c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc758 \uc18c\uc911\ud55c \uac74\uac15\uc744 \ucd5c\uc6b0\uc120\uc73c\ub85c \uc0dd\uac01\ud569\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\uac00 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9 \uc0dd\ud65c\uc5d0 \uc791\uc740 \ubcf4\ud0ec\uc774 \ub418\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4. \ub354\uc6b1 \uc804\ubb38\uc801\uc774\uace0 \ub9de\ucda4\ud654\ub41c \uc0c1\ub2f4\uacfc \uc9c0\uc6d0\uc774 \ud544\uc694\ud558\uc2dc\uba74 \uc5b8\uc81c\ub4e0 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc5d0 \ubb38\uc758\ud574 \uc8fc\uc138\uc694. \uc5b4\ub974\uc2e0\uc758 \ud65c\uae30\ucc2c \uc624\ub298, \uadf8\ub9ac\uace0 \ud589\ubcf5\ud55c \ub0b4\uc77c\uc744 \uc704\ud574 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \ub298 \ud568\uaed8\ud558\uaca0\uc2b5\ub2c8\ub2e4. \uac74\uac15\ud558\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub530\ub73b\ud55c \ud587\uc0b4\uc774 \uadf8\ub9bd\uc9c0\ub9cc, \ub54c\ub85c\ub294 \uad82\uc740 \ub0a0\uc528\ub098 \ubbf8\ub044\ub7ec\uc6b4 \ubc14\ub2e5 \ub54c\ubb38\uc5d0 \uc678\ucd9c\uc774 \ub9dd\uc124\uc5ec\uc9c0\ub294 \ub0a0\ub4e4\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac74\uac15 \uc720\uc9c0\ub97c \uc704\ud55c \uc6b4\ub3d9\uc740 \ub0a0\uc528\uc640 \uc0c1\uad00\uc5c6\uc774 \uafb8\uc900\ud788 \uc774\uc5b4\uc838\uc57c \ud569\ub2c8\ub2e4. \ud2b9\ud788 \uc6b0\ub9ac \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub294 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ub354\uc6b1 \uc911\uc694\ud569\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144 \uc0dd\ud65c\uc744 \uc751\uc6d0\ud558\uba70, \uc9d1 \uc548\uc5d0\uc11c\ub3c4 \uc27d\uace0 \uc548\uc804\ud558\uac8c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 \uac00\uc774\ub4dc\ub97c \uc2ec\uce35\uc801\uc73c\ub85c \uc548\ub0b4\ud574 \ub4dc\ub9ac\uace0\uc790 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,10],"tags":[],"class_list":["post-29893","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\/29893","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=29893"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/29893\/revisions"}],"predecessor-version":[{"id":29894,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/29893\/revisions\/29894"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=29893"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=29893"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=29893"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}