{"id":3009,"date":"2026-04-14T01:44:03","date_gmt":"2026-04-14T01:44:03","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=3009"},"modified":"2026-04-14T01:44:03","modified_gmt":"2026-04-14T01:44:03","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-%ed%95%84%ec%88%98-%ea%b0%80%ec%9d%b4%eb%93%9c-24","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=3009","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \ud544\uc218 \uac00\uc774\ub4dc 24"},"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 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4.<br \/>\n\uc810\uc810 \ucd94\uc6cc\uc9c0\ub294 \ub0a0\uc528, \ubbf8\uc138\uba3c\uc9c0 \uac71\uc815, \ud639\uc740 \uc608\uc0c1\uce58 \ubabb\ud55c \uc678\ubd80 \ud658\uacbd \ub54c\ubb38\uc5d0 \uc2e4\uc678 \ud65c\ub3d9\uc774 \uc5b4\ub824\uc6cc\uc9c8 \ub54c\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac74\uac15\uc744 \uc704\ud55c \uc6b4\ub3d9\uc740 \uba48\ucd9c \uc218 \uc5c6\uc8e0! \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uadfc\ub825 \uc720\uc9c0, \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1, \uadf8\ub9ac\uace0 \ub099\uc0c1 \uc608\ubc29\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc624\ub298\uc740 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4 \uc0c1\ud0dc\uc640 \uc548\uc804\uc744 \ucd5c\uc6b0\uc120\uc73c\ub85c \uace0\ub824\ud55c &#8216;\ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9&#8217; \uac00\uc774\ub4dc 24\uac00\uc9c0\ub97c \uc18c\uac1c\ud574 \ub4dc\ub9ac\uace0\uc790 \ud569\ub2c8\ub2e4. \uc774 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uace0 \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\ud558\uba70 \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ubc29\ubc95\uc744 \ud568\uaed8 \uc54c\uc544\ubcfc\uae4c\uc694?<\/p>\n<h2>\uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9, \uc65c \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<p>\uc9d1 \uc548\uc5d0\uc11c \ud558\ub294 \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ub2e4\uc591\ud55c \uc774\uc810\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc548\uc804\uc131 \ud655\ubcf4<\/strong>: \ubbf8\ub044\ub7ec\uc6b4 \uae38, \uad50\ud1b5\uc0ac\uace0, \ub099\uc0c1 \ub4f1 \uc678\ubd80 \ud658\uacbd\uc5d0\uc11c \ubc1c\uc0dd\ud560 \uc218 \uc788\ub294 \uc704\ud5d8\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uafb8\uc900\ud568 \uc720\uc9c0<\/strong>: \ub0a0\uc528\ub098 \uc2dc\uac04 \uc81c\uc57d \uc5c6\uc774 \uc5b8\uc81c\ub4e0\uc9c0 \ud3b8\uc548\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc5b4 \uafb8\uc900\ud55c \uc2b5\uad00\uc744 \ud615\uc131\ud558\uae30 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uac1c\uc778 \ub9de\ucda4\ud615 \uc9c4\ud589<\/strong>: \uac1c\uac1c\uc778\uc758 \uc2e0\uccb4 \ub2a5\ub825\uacfc \uac74\uac15 \uc0c1\ud0dc\uc5d0 \ub9de\ucdb0 \uac15\ub3c4\uc640 \uc885\ub958\ub97c \uc870\uc808\ud558\uae30 \uc6a9\uc774\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2e0\uccb4 \ubc0f \uc815\uc2e0 \uac74\uac15 \uc99d\uc9c4<\/strong>: \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0, \uc6b0\uc6b8\uac10 \ud574\uc18c \ubc0f \uc778\uc9c0 \uae30\ub2a5 \uc720\uc9c0\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uacbd\uc81c\uc801 \ud6a8\uc728\uc131<\/strong>: \ud2b9\ubcc4\ud55c \uc7a5\ube44 \uc5c6\uc774 \uc758\uc790\ub098 \uc218\uac74 \ub4f1\uc744 \ud65c\uc6a9\ud558\uc5ec \uc6b4\ub3d9\ud560 \uc218 \uc788\uc5b4 \ubd80\ub2f4\uc774 \uc801\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc2dc\uc791 \uc804 \ud544\uc218 \ud655\uc778 \uc0ac\ud56d<\/h2>\n<p>\uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uba87 \uac00\uc9c0 \uc911\uc694\ud55c \uc0ac\ud56d\ub4e4\uc744 \ubc18\ub4dc\uc2dc \ud655\uc778\ud574 \uc8fc\uc138\uc694.<\/p>\n<h3>1. \uc758\ub8cc\uc9c4 \uc0c1\ub2f4\uc740 \ud544\uc218!<\/h3>\n<p>\uc6b4\ub3d9 \uc2dc\uc791 \uc804\uc5d0\ub294 \ubc18\ub4dc\uc2dc <strong>\ub2f4\ub2f9 \uc758\uc0ac\ub098 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\uc5ec \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc5d0 \uc801\ud569\ud55c \uc6b4\ub3d9\uc778\uc9c0, \ud53c\ud574\uc57c \ud560 \ub3d9\uc791\uc740 \uc5c6\ub294\uc9c0 \ud655\uc778<\/strong>\ud574\uc57c \ud569\ub2c8\ub2e4. \ud2b9\ud788 \uc2ec\uc7a5 \uc9c8\ud658, \uace0\ud608\uc555, \uad00\uc808\uc5fc \ub4f1 \ub9cc\uc131 \uc9c8\ud658\uc774 \uc788\ub294 \uc5b4\ub974\uc2e0\uc740 \ub354\uc6b1 \uc8fc\uc758\uac00 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>2. \uc548\uc804\ud55c \uc6b4\ub3d9 \ud658\uacbd \uc870\uc131<\/h3>\n<ul>\n<li>\uc6b4\ub3d9 \uacf5\uac04\uc740 \ucda9\ubd84\ud788 \ub113\uace0, \ubbf8\ub044\ub7fc \ubc29\uc9c0 \ub9e4\ud2b8\ub97c \uae54\uac70\ub098 \ubc14\ub2e5\uc758 \uc7a5\uc560\ubb3c\uc744 \uc81c\uac70\ud558\uc5ec <strong>\ub118\uc5b4\uc9c8 \uc704\ud5d8\uc744 \ucd5c\uc18c\ud654<\/strong>\ud569\ub2c8\ub2e4.<\/li>\n<li>\ud658\uae30\uac00 \uc798 \ub418\ub294 \uacf3\uc5d0\uc11c \uc6b4\ub3d9\ud558\uace0, \ud544\uc694\uc2dc \uc758\uc790\ub098 \ubcbd\uc744 \uc774\uc6a9\ud574 <strong>\uade0\ud615\uc744 \uc7a1\uc744 \uc218 \uc788\ub3c4\ub85d \uc900\ube44<\/strong>\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc801\uc808\ud55c \ubcf5\uc7a5 \ubc0f \uc7a5\ube44<\/h3>\n<ul>\n<li>\ubab8\uc744 \ud3b8\uc548\ud558\uac8c \uc6c0\uc9c1\uc77c \uc218 \uc788\ub294 <strong>\ud5d0\ub801\ud558\uace0 \ud1b5\uae30\uc131 \uc88b\uc740 \uc637<\/strong>\uc744 \ucc29\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<li>\ubbf8\ub044\ub7fc \ubc29\uc9c0 \uae30\ub2a5\uc774 \uc788\ub294 <strong>\ud3b8\uc548\ud55c \uc6b4\ub3d9\ud654<\/strong>\ub97c \uc2e0\uc5b4 \ub099\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n<li>\uac00\ubcbc\uc6b4 \uc544\ub839(\ubb3c\ubcd1\uc73c\ub85c \ub300\uccb4 \uac00\ub2a5), \uc218\uac74, \uc800\ud56d \ubc34\ub4dc, \uadf8\ub9ac\uace0 \ud2bc\ud2bc\ud55c \uc758\uc790\ub97c \uc900\ube44\ud558\uba74 \ub354\uc6b1 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uc900\ube44 \uc6b4\ub3d9\uacfc \ub9c8\ubb34\ub9ac \uc6b4\ub3d9<\/h3>\n<p>\ubaa8\ub4e0 \uc6b4\ub3d9\uc758 \uc2dc\uc791\uacfc \ub05d\uc5d0\ub294 <strong>5-10\ubd84\uac04\uc758 \uc900\ube44 \uc6b4\ub3d9\uacfc \ub9c8\ubb34\ub9ac \uc6b4\ub3d9<\/strong>\uc744 \ud3ec\ud568\ud558\uc5ec \ubd80\uc0c1\uc744 \uc608\ubc29\ud558\uace0 \uadfc\uc721\uc758 \ud53c\ub85c\ub97c \ud480\uc5b4\uc8fc\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>5. \uc218\ubd84 \uc12d\ucde8<\/h3>\n<p>\uc6b4\ub3d9 \uc911\uc5d0\ub294 \ub540\uc73c\ub85c \uc218\ubd84\uc774 \uc190\uc2e4\ub418\ubbc0\ub85c, <strong>\uc6b4\ub3d9 \uc804, \uc911, \ud6c4\ub85c \ucda9\ubd84\ud788 \ubb3c\uc744 \ub9c8\uc154 \ud0c8\uc218\ub97c \uc608\ubc29<\/strong>\ud569\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 &#8211; \ud544\uc218 \uac00\uc774\ub4dc 24<\/h2>\n<p>\uc774\uc81c \ubcf8\uaca9\uc801\uc73c\ub85c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8\ud558\ub294 24\uac00\uc9c0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4! \uac01 \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \uc758\uc790\ub098 \ubcbd\uc744 \uc774\uc6a9\ud574 \uc548\uc804\ud558\uac8c \uc9c4\ud589\ud560 \uc218 \uc788\ub3c4\ub85d \uad6c\uc131\ud588\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>A. \uc2a4\ud2b8\ub808\uce6d \ubc0f \uc720\uc5f0\uc131 \uc6b4\ub3d9 (Warm-up &#038; Flexibility)<\/h3>\n<p>\uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ub298\ub9ac\uace0 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ucf1c \ubd80\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4. \uac01 \ub3d9\uc791\uc740 10~15\ucd08\uac04 \uc720\uc9c0\ud558\uba70 2~3\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<ol>\n<li><strong>\ubaa9 \uc2a4\ud2b8\ub808\uce6d<\/strong>: \ubaa9\uc744 \uc88c\uc6b0, \uc55e\ub4a4\ub85c \ucc9c\ucc9c\ud788 \uae30\uc6b8\uc5ec \ubaa9 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc5b4\uae68 \ub3cc\ub9ac\uae30<\/strong>: \uc591 \uc5b4\uae68\ub97c \uc55e\ub4a4\ub85c \ud06c\uac8c \ub3cc\ub824 \uc5b4\uae68 \uad00\uc808\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ud314 \uc2a4\ud2b8\ub808\uce6d<\/strong>: \ud55c \ud314\uc744 \uba38\ub9ac \uc704\ub85c \uc62c\ub824 \ubc18\ub300\ud3b8 \ud314\ub85c \ud314\uafc8\uce58\ub97c \uc7a1\uc544 \ub2f9\uae30\uac70\ub098, \ud314\uc744 \uc606\uc73c\ub85c \ubed7\uc5b4 \uad50\ucc28\ud558\uba70 \uc5b4\uae68\uc640 \ud314 \uadfc\uc721\uc744 \ub298\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\uc190\ubaa9 \ubc0f \ubc1c\ubaa9 \ub3cc\ub9ac\uae30<\/strong>: \uc190\ubaa9\uacfc \ubc1c\ubaa9\uc744 \uac01\uac01 \uc2dc\uacc4 \ubc29\ud5a5, \ubc18\uc2dc\uacc4 \ubc29\ud5a5\uc73c\ub85c \ucc9c\ucc9c\ud788 \ub3cc\ub824 \uad00\uc808\uc758 \uc720\uc5f0\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubab8\ud1b5 \uc88c\uc6b0 \uae30\uc6b8\uc774\uae30 (\uc549\uc544\uc11c)<\/strong>: \uc758\uc790\uc5d0 \uc549\uc544 \ud55c \ud314\uc744 \uc704\ub85c \ubed7\uc5b4 \ubc18\ub300\ud3b8\uc73c\ub85c \ubab8\ud1b5\uc744 \uae30\uc6b8\uc5ec \uc606\uad6c\ub9ac\ub97c \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud5c8\ub9ac \ube44\ud2c0\uae30 (\uc549\uc544\uc11c)<\/strong>: \uc758\uc790\uc5d0 \uc549\uc544 \uc0c1\uccb4\ub97c \uc88c\uc6b0\ub85c \ucc9c\ucc9c\ud788 \ube44\ud2c0\uc5b4 \ud5c8\ub9ac \uc720\uc5f0\uc131\uc744 \ub192\uc785\ub2c8\ub2e4.<\/li>\n<\/ol>\n<h3>B. \uadfc\ub825 \uac15\ud654 \uc6b4\ub3d9 (Strength Training)<\/h3>\n<p>\uadfc\ub825\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \ud65c\ub3d9\ub7c9\uc744 \uc720\uc9c0\ud558\uace0 \ub099\uc0c1\uc744 \uc608\ubc29\ud558\ub294 \ub370 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4. \uac01 \ub3d9\uc791\uc740 10~15\ud68c \ubc18\ubcf5\ud558\uc5ec 2~3\uc138\ud2b8 \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n<ol start=\"7\">\n<li><strong>\uc758\uc790 \uc2a4\ucffc\ud2b8<\/strong>: \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \uc549\uc558\ub2e4 \uc77c\uc5b4\ub098\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ubb34\ub98e\uc740 \ubc1c\ub05d\ubcf4\ub2e4 \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70, \ud544\uc694\uc2dc \uc758\uc790 \uc190\uc7a1\uc774\ub97c \uc7a1\uace0 \uade0\ud615\uc744 \uc7a1\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc549\uc544\uc11c \ub2e4\ub9ac \ub4e4\uc5b4 \uc62c\ub9ac\uae30<\/strong>: \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ucb49 \ud3b4\uc11c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 \uc7a0\uc2dc \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\uc549\uc544\uc11c \ubb34\ub98e \ud3b4\uae30<\/strong>: \uc758\uc790\uc5d0 \uc549\uc544 \ud5c8\ubc85\uc9c0\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ubb34\ub98e\uc744 \uc644\uc804\ud788 \ud3b4\uace0 \uc7a0\uc2dc \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uae4c\uce58\ubc1c \ub4e4\uae30 (\uc758\uc790 \uc7a1\uace0)<\/strong>: \uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uc5b4 \uc62c\ub838\ub2e4 \ub0b4\ub9ac\uba74\uc11c \uc885\uc544\ub9ac \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubcbd \ud478\uc26c\uc5c5<\/strong>: \ubcbd\uc5d0 \uc190\uc744 \ub300\uace0 \ud314\uad7d\ud600\ud3b4\uae30\ub97c \ud558\ub4ef \ubab8\uc744 \ubcbd \ucabd\uc73c\ub85c \uae30\uc6b8\uc600\ub2e4 \ubc00\uc5b4\ub0c5\ub2c8\ub2e4. \uac00\uc2b4\uacfc \uc5b4\uae68 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc544\ub839 \ub4e4\uace0 \ud314\uad7d\ud600 \ud3b4\uae30 (Bicep Curl)<\/strong>: \uac00\ubcbc\uc6b4 \uc544\ub839(\ubb3c\ubcd1)\uc744 \ub4e4\uace0 \ud314\uafc8\uce58\ub97c \uc606\uad6c\ub9ac\uc5d0 \uace0\uc815\ud55c \ucc44 \ud314\uc744 \uad6c\ubd80\ub838\ub2e4 \ud3b4\uba70 \uc774\ub450\ubc15\uadfc\uc744 \uc6b4\ub3d9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc544\ub839 \ub4e4\uace0 \uc5b4\uae68 \ub4e4\uc5b4 \uc62c\ub9ac\uae30 (Shoulder Press)<\/strong>: \uc544\ub839\uc744 \ub4e4\uace0 \uc5b4\uae68 \ub192\uc774\uc5d0\uc11c \uc704\ub85c \ucb49 \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ucc9c\ucc9c\ud788 \ub0b4\ub9bd\ub2c8\ub2e4. \uc5b4\uae68 \uadfc\ub825\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc549\uc544\uc11c \ubc34\ub4dc \ub85c\uc6b0 (Resistance Band Rows)<\/strong>: \uc758\uc790\uc5d0 \uc549\uc544 \ubc1c\ubc14\ub2e5\uc5d0 \uc800\ud56d \ubc34\ub4dc\ub97c \uac78\uace0 \uc190\uc73c\ub85c \ubc34\ub4dc \ub05d\uc744 \uc7a1\uc544 \ubab8 \ucabd\uc73c\ub85c \ub2f9\uaca8 \ub4f1 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud799 \uc775\uc2a4\ud150\uc158 (Hip Extension, \uc758\uc790 \uc7a1\uace0)<\/strong>: \uc758\uc790 \ub4f1\ubc1b\uc774\ub97c \uc7a1\uace0 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub0b4\ub9bd\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ol>\n<h3>C. \uade0\ud615 \uac10\uac01 \ubc0f \ud611\uc751\ub825 \uc6b4\ub3d9 (Balance &#038; Coordination)<\/h3>\n<p>\ub099\uc0c1 \uc608\ubc29\uc5d0 \uac00\uc7a5 \uc911\uc694\ud55c \uc694\uc18c \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uac01 \ub3d9\uc791\uc740 5~10\ucd08\uac04 \uc720\uc9c0\ud558\uba70 5~10\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<ol start=\"16\">\n<li><strong>\ud55c \ubc1c \uc11c\uae30 (\uc758\uc790 \ub610\ub294 \ubcbd \uc7a1\uace0)<\/strong>: \uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub824 \uade0\ud615\uc744 \uc7a1\uc2b5\ub2c8\ub2e4. \uc775\uc219\ud574\uc9c0\uba74 \uc7a1\uc9c0 \uc54a\uace0 \uc2dc\ub3c4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubc1c\ub4a4\uafc8\uce58-\ubc1c\uac00\ub77d \uac77\uae30 (Heel-to-Toe Walk)<\/strong>: \ubc1c\ub4a4\uafc8\uce58\ub97c \ub2e4\uc74c \ubc1c\uc758 \ubc1c\uac00\ub77d\uc5d0 \ubd99\uc774\ub4ef\uc774 \ud55c \ubc1c\uc529 \uc55e\uc73c\ub85c \uac78\uc5b4\uac11\ub2c8\ub2e4. \uc881\uc740 \ubcf4\ud3ed\uc73c\ub85c \uc9d1\uc911\ud558\uc5ec \uac77\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc606\uc73c\ub85c \uac77\uae30 (Side Steps)<\/strong>: \ub2e4\ub9ac\ub97c \uad50\ucc28\ud558\uc9c0 \uc54a\uace0 \uc606\uc73c\ub85c \ud55c \ubc1c\uc529 \uc6c0\uc9c1\uc774\uba70 \uac77\uc2b5\ub2c8\ub2e4. \uc5c9\ub369\uc774 \uadfc\uc721\uacfc \uade0\ud615 \uac10\uac01\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ubb34\ub98e \ub192\uc774 \ub4e4\uae30 (High Knees, \uc81c\uc790\ub9ac\uc5d0\uc11c)<\/strong>: \uc758\uc790\ub098 \ubcbd\uc744 \uc7a1\uace0 \uc81c\uc790\ub9ac\uc5d0\uc11c \ubb34\ub98e\uc744 \ucd5c\ub300\ud55c \ub192\uc774 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>T\uc790 \uc790\uc138 \uade0\ud615 \uc7a1\uae30<\/strong>: \uc758\uc790 \ub4f1\ubc1b\uc774\ub97c \uc7a1\uace0 \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc774\uba74\uc11c \ud55c\ucabd \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ub4e4\uc5b4 \uc62c\ub824 T\uc790 \ubaa8\uc591\uc744 \ub9cc\ub4ed\ub2c8\ub2e4.<\/li>\n<\/ol>\n<h3>D. \uc2e4\ub0b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9 (Indoor Cardio)<\/h3>\n<p>\uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0 \ud608\uc561 \uc21c\ud658\uc744 \ucd09\uc9c4\ud569\ub2c8\ub2e4. 10~20\ubd84\uac04 \uc9c0\uc18d\ud569\ub2c8\ub2e4.<\/p>\n<ol start=\"21\">\n<li><strong>\uc81c\uc790\ub9ac \uac77\uae30 (Marching in Place)<\/strong>: \uc81c\uc790\ub9ac\uc5d0\uc11c \ud314\ub2e4\ub9ac\ub97c \ud06c\uac8c \uc6c0\uc9c1\uc774\uba70 \uac77\uc2b5\ub2c8\ub2e4. TV\ub97c \ubcf4\uba74\uc11c\ub3c4 \uc27d\uac8c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uacc4\ub2e8 \uc624\ub974\ub0b4\ub9ac\uae30 (\uc548\uc804\ud558\uac8c)<\/strong>: \uc9d1 \uc548\uc5d0 \uacc4\ub2e8\uc774 \uc788\ub2e4\uba74 \ub09c\uac04\uc744 \uc7a1\uace0 \ucc9c\ucc9c\ud788 \uc624\ub974\ub0b4\ub9bd\ub2c8\ub2e4. (\ub2e8, \ubb34\ub98e \ud1b5\uc99d\uc774 \uc788\ub2e4\uba74 \ud53c\ud569\ub2c8\ub2e4.)<\/li>\n<li><strong>\uac00\ubccd\uac8c \uc81c\uc790\ub9ac \ub6f0\uae30 (Light Jogging in Place)<\/strong>: \uad00\uc808\uc5d0 \ubd80\ub2f4\uc774 \uc5c6\ub2e4\uba74 \uc81c\uc790\ub9ac\uc5d0\uc11c \uac00\ubccd\uac8c \ub6f0\uc5b4\uc8fc\uc5b4 \uc2ec\ubc15\uc218\ub97c \uc62c\ub9bd\ub2c8\ub2e4. (\uc5b4\ub824\uc6b0\uba74 \uac77\uae30\ub85c \ub300\uccb4)<\/li>\n<\/ol>\n<h3>E. \ub9c8\uc74c \ucc59\uae40 \ubc0f \uc774\uc644 \uc6b4\ub3d9 (Mindfulness &#038; Relaxation)<\/h3>\n<p>\uc6b4\ub3d9 \ud6c4 \uadfc\uc721\uc744 \uc774\uc644\ud558\uace0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\uc5ec \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud569\ub2c8\ub2e4.<\/p>\n<ol start=\"24\">\n<li><strong>\uc2ec\ud638\ud761 \ubc0f \uc804\uc2e0 \uc774\uc644<\/strong>: \ud3b8\uc548\ud55c \uc790\uc138\ub85c \uc549\uac70\ub098 \ub204\uc6cc \ub208\uc744 \uac10\uace0 \uae4a\uace0 \uae38\uac8c \uc228\uc744 \ub4e4\uc774\uc26c\uace0 \ub0b4\uc27d\ub2c8\ub2e4. \ubab8\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uace0 \ub9c8\uc74c\uc744 \ucc28\ubd84\ud558\uac8c \ub9cc\ub4ed\ub2c8\ub2e4.<\/li>\n<\/ol>\n<h2>\uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8 \uac00\uc774\ub4dc\ub77c\uc778<\/h2>\n<p>\uc774 24\uac00\uc9c0 \uc6b4\ub3d9\ub4e4\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ud65c\uc6a9\ud558\uae30 \uc704\ud55c \ud301\uc744 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ube48\ub3c4<\/strong>: \uc77c\uc8fc\uc77c\uc5d0 3~5\ud68c, \ub9e4\uc77c \ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2dc\uac04<\/strong>: \uc900\ube44 \uc6b4\ub3d9 5-10\ubd84, \ubcf8 \uc6b4\ub3d9 20-30\ubd84, \ub9c8\ubb34\ub9ac \uc6b4\ub3d9 5-10\ubd84\uc73c\ub85c \ucd1d 30\ubd84~50\ubd84\uc744 \ubaa9\ud45c\ub85c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uac15\ub3c4<\/strong>: &#8220;\uc0b4\uc9dd \ud798\ub4e4\uc9c0\ub9cc \uacac\ub51c \ub9cc\ud558\ub2e4&#8221; \uc815\ub3c4\uac00 \uc801\ub2f9\ud569\ub2c8\ub2e4. \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uba74 \uc989\uc2dc \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc810\uc9c4\uc801 \uc99d\uac00<\/strong>: \ucc98\uc74c\uc5d0\ub294 \uc26c\uc6b4 \ub3d9\uc791\ubd80\ud130 \uc2dc\uc791\ud558\uace0, \uc775\uc219\ud574\uc9c0\uba74 \ubc18\ubcf5 \ud69f\uc218\ub098 \uc138\ud2b8 \uc218\ub97c \ucc9c\ucc9c\ud788 \ub298\ub824\uac11\ub2c8\ub2e4.<\/li>\n<li><strong>\ubab8\uc758 \uc18c\ub9ac\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30<\/strong>: \uc6b4\ub3d9 \uc911 \uc5b4\uc9c0\ub7fc\uc99d, \uac00\uc2b4 \ud1b5\uc99d, \uc228 \uac00\uc068 \ub4f1 \uc774\uc0c1 \uc99d\uc0c1\uc774 \ub098\ud0c0\ub098\uba74 \uc989\uc2dc \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud558\uac70\ub098 \uc758\ub8cc\uc9c4\uacfc \uc0c1\ub2f4\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \uac74\uac15\ud55c \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, \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144 \uc0dd\ud65c\uc744 \uc704\ud55c \uc911\uc694\ud55c \ud22c\uc790\uc785\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac1c\ubcc4\uc801\uc778 \uac74\uac15 \uc0c1\ud0dc\uc640 \ud544\uc694\uc5d0 \ub9de\ucdb0 \ucd5c\uc801\uc758 \ub3cc\ubd04 \uc11c\ube44\uc2a4\ub97c \uc81c\uacf5\ud558\uba70, \uc624\ub298 \uc18c\uac1c\ud574 \ub4dc\ub9b0 \uc6b4\ub3d9 \uac00\uc774\ub4dc\uac00 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15 \uc99d\uc9c4\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub418\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<p>\uc9d1\uc5d0\uc11c \uc548\uc804\ud558\uace0 \uafb8\uc900\ud558\uac8c \uc6b4\ub3d9\ud558\uba70 \ud65c\ub825\uc744 \ub418\ucc3e\uace0, \ub354\uc6b1 \ud589\ubcf5\ud55c \uc77c\uc0c1\uc744 \ub9cc\ub4e4\uc5b4 \uac00\uc138\uc694! \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\ub85c \ubb38\uc758\ud574 \uc8fc\uc2ed\uc2dc\uc624. \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud55c \ub4e0\ub4e0\ud55c \ub3d9\ubc18\uc790\uac00 \ub418\uc5b4\ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uac10\uc0ac\ud569\ub2c8\ub2e4.<br \/>\n\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4 \ub4dc\ub9bc.<\/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. \uc810\uc810 \ucd94\uc6cc\uc9c0\ub294 \ub0a0\uc528, \ubbf8\uc138\uba3c\uc9c0 \uac71\uc815, \ud639\uc740 \uc608\uc0c1\uce58 \ubabb\ud55c \uc678\ubd80 \ud658\uacbd \ub54c\ubb38\uc5d0 \uc2e4\uc678 \ud65c\ub3d9\uc774 \uc5b4\ub824\uc6cc\uc9c8 \ub54c\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uac74\uac15\uc744 \uc704\ud55c \uc6b4\ub3d9\uc740 \uba48\ucd9c \uc218 \uc5c6\uc8e0! \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uadfc\ub825 \uc720\uc9c0, \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1, \uadf8\ub9ac\uace0 \ub099\uc0c1 \uc608\ubc29\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc624\ub298\uc740 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4 \uc0c1\ud0dc\uc640 \uc548\uc804\uc744 \ucd5c\uc6b0\uc120\uc73c\ub85c \uace0\ub824\ud55c &#8216;\ub9de\ucda4\ud615 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,8],"tags":[],"class_list":["post-3009","post","type-post","status-publish","format-standard","hentry","category-6","category-8"],"_links":{"self":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/3009","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=3009"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/3009\/revisions"}],"predecessor-version":[{"id":3010,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/3009\/revisions\/3010"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}