{"id":30105,"date":"2026-04-14T12:02:52","date_gmt":"2026-04-14T12:02:52","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=30105"},"modified":"2026-04-14T12:02:52","modified_gmt":"2026-04-14T12:02:52","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-t0-1249","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=30105","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 – \uc2ec\uce35 \uac00\uc774\ub4dc (T0-1249)"},"content":{"rendered":"

\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\uc5b4\uac10\uc5d0 \ub530\ub77c \uc2e0\uccb4 \ud65c\ub3d9\uc774 \uc904\uc5b4\ub4e4\uae30 \uc27d\uc9c0\ub9cc, \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc740 \uac74\uac15 \uc720\uc9c0\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\ub294 \ub370 \ud544\uc218\uc801\uc778 \uc694\uc18c\uc785\ub2c8\ub2e4. \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uaed8\ub294 \ub0a0\uc528\ub098 \uc678\ubd80 \ud658\uacbd\uc758 \uc81c\uc57d \uc5c6\uc774 \uc548\uc804\ud558\uac8c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 ‘\uc2e4\ub0b4 \uc6b4\ub3d9’\uc774 \ub354\uc6b1 \uc911\uc694\ud558\uac8c \ub2e4\uac00\uc635\ub2c8\ub2e4.<\/p>\n

\uc624\ub298\uc740 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9<\/strong>\uc5d0 \ub300\ud55c \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \uc81c\uacf5\ud574 \ub4dc\ub9ac\uace0\uc790 \ud569\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9 \uc2b5\uad00\uc744 \ub9cc\ub4e4\uc5b4\uac00 \ubcf4\uc2e4\uae4c\uc694?<\/p>\n

\uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9, \uc65c \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n

\uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ud2b9\ubcc4\ud788 \uad8c\uc7a5\ub418\ub294 \uc774\uc720\ub294 \uc5ec\ub7ec \uac00\uc9c0\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc678\ubd80 \ud65c\ub3d9 \uc2dc \ubc1c\uc0dd\ud560 \uc218 \uc788\ub294 \uc7a0\uc7ac\uc801 \uc704\ud5d8\uc744 \uc904\uc774\uace0, \uafb8\uc900\ud568\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub418\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.<\/p>\n

1. \uc548\uc804\uc131 \ud655\ubcf4: \ub099\uc0c1 \uc704\ud5d8 \uac10\uc18c<\/h3>\n

\uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc678\ubd80\uc758 \ubd88\uaddc\uce59\ud55c \uc9c0\uba74, \uacc4\uc808 \ubcc0\ud654(\ube59\ud310\uae38, \ub728\uac70\uc6b4 \ud587\ubcd5), \ub3cc\ubc1c \uc0c1\ud669(\uad50\ud1b5\uc0ac\uace0 \ub4f1)\uc73c\ub85c\ubd80\ud130 \uc5b4\ub974\uc2e0\ub4e4\uc744 \ubcf4\ud638\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub118\uc5b4\uc9d0 \uc0ac\uace0<\/strong>\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uace8\uc808\uacfc \uac19\uc740 \uc2ec\uac01\ud55c \ubd80\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc73c\ubbc0\ub85c, \uc548\uc804\uc774 \ud655\ubcf4\ub41c \uc2e4\ub0b4 \ud658\uacbd\uc5d0\uc11c\uc758 \uc6b4\ub3d9\uc740 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

2. \uafb8\uc900\ud568 \uc720\uc9c0: \ub0a0\uc528\uc640 \ud658\uacbd\uc758 \uc81c\uc57d \uadf9\ubcf5<\/h3>\n

\uad82\uc740 \ub0a0\uc528, \ubbf8\uc138\uba3c\uc9c0, \ub108\ubb34 \ub365\uac70\ub098 \ucd94\uc6b4 \ub0a0 \ub4f1 \uc678\ubd80 \ud658\uacbd\uc758 \ubcc0\ud654\ub294 \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uac8c \ub9cc\ub4dc\ub294 \uc8fc\ub41c \uc694\uc778\uc785\ub2c8\ub2e4. \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc774\ub7ec\ud55c \uc678\ubd80 \ud658\uacbd\uc758 \uc601\ud5a5\uc744 \ubc1b\uc9c0 \uc54a\uc544 \uaddc\uce59\uc801\uc774\uace0 \uafb8\uc900\ud55c \uc6b4\ub3d9 \uc2b5\uad00<\/strong>\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \uc720\ub9ac\ud569\ub2c8\ub2e4.<\/p>\n

3. \uac1c\ubcc4 \ub9de\ucda4\uc758 \uc6a9\uc774\uc131: \uac1c\uc778\ubcc4 \uac74\uac15 \uc0c1\ud0dc \uace0\ub824<\/h3>\n

\uc2e4\ub0b4\uc5d0\uc11c\ub294 \uc6b4\ub3d9 \uae30\uad6c\ub098 \ub3c4\uad6c\ub97c \ud65c\uc6a9\ud558\uc5ec \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uadfc\ub825, \uc720\uc5f0\uc131, \uade0\ud615 \uac10\uac01 \ub4f1\uc744 \uace0\ub824\ud55c \ub9de\ucda4\ud615 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8<\/strong>\uc744 \uad6c\uc131\ud558\uae30\uac00 \uc6a9\uc774\ud569\ub2c8\ub2e4. \ub610\ud55c, \uac00\uc871\uc774\ub098 \ub3cc\ubd04 \uc778\ub825\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc544 \uc6b4\ub3d9\ud558\ub294 \ubaa8\uc2b5\uc744 \uad00\ucc30\ud558\uace0 \uc989\uac01\uc801\uc778 \ud53c\ub4dc\ubc31\uc744 \uc81c\uacf5\ubc1b\uc744 \uc218 \uc788\uc5b4 \ub354\uc6b1 \uc548\uc804\ud569\ub2c8\ub2e4.<\/p>\n

\uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \ud575\uc2ec \uc6d0\uce59<\/h2>\n

\uc5b4\ub974\uc2e0 \uc6b4\ub3d9\uc740 \uc80a\uc740 \uc0ac\ub78c\ub4e4\uc758 \uc6b4\ub3d9\uacfc\ub294 \ub2e4\ub978 \uc811\uadfc \ubc29\uc2dd\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. ‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\ub294 \uc138 \uac00\uc9c0 \ud575\uc2ec \uc6d0\uce59\uc744 \uac15\uc870\ud569\ub2c8\ub2e4.<\/p>\n

1. \uac1c\ubcc4 \ub9de\ucda4\uc758 \uc911\uc694\uc131<\/h3>\n

\ubaa8\ub4e0 \uc5b4\ub974\uc2e0\uc740 \uac01\uae30 \ub2e4\ub978 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc744 \uac00\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uace0\ud608\uc555, \ub2f9\ub1e8, \uad00\uc808\uc5fc, \uace8\ub2e4\uacf5\uc99d \ub4f1 \uae30\uc800 \uc9c8\ud658\uc774 \uc788\ub2e4\uba74 \ubc18\ub4dc\uc2dc \uc6b4\ub3d9 \uc804 \uc758\uc0ac \ub610\ub294 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\uc5ec \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \uc6b4\ub3d9 \uc885\ub958\uc640 \uac15\ub3c4\ub97c \uc124\uc815\ud574\uc57c \ud569\ub2c8\ub2e4. \ub0a8\uc5d0\uac8c \uc88b\uc740 \uc6b4\ub3d9\uc774 \ub098\uc5d0\uac8c\ub294 \ub3c5\uc774 \ub420 \uc218\ub3c4 \uc788\ub2e4<\/strong>\ub294 \uc810\uc744 \ud56d\uc0c1 \uae30\uc5b5\ud574 \uc8fc\uc138\uc694.<\/p>\n

2. \uc548\uc804 \uc81c\uc77c \uc6d0\uce59<\/h3>\n

\uc5b4\ub5a4 \uc6b4\ub3d9\uc774\ub4e0 \uc548\uc804\uc774 \ucd5c\uc6b0\uc120\uc785\ub2c8\ub2e4.<\/p>\n

    \n
  • \ucda9\ubd84\ud55c \uc900\ube44\uc6b4\ub3d9\uacfc \ub9c8\ubb34\ub9ac \uc6b4\ub3d9:<\/strong> \uc6b4\ub3d9 \uc804\ud6c4 5~10\ubd84\uac04 \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \ubab8\uc744 \ucda9\ubd84\ud788 \uc774\uc644\uc2dc\ucf1c \ubd80\uc0c1\uc744 \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n
  • \uc62c\ubc14\ub978 \uc790\uc138 \uc720\uc9c0:<\/strong> \uc798\ubabb\ub41c \uc790\uc138\ub294 \uc624\ud788\ub824 \uc2e0\uccb4\uc5d0 \ubb34\ub9ac\ub97c \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac70\uc6b8\uc744 \ubcf4\uac70\ub098 \uac00\uc871\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc544 \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc775\ud788\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n
  • \ubab8\uc758 \uc2e0\ud638\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30:<\/strong> \uc6b4\ub3d9 \uc911 \ud1b5\uc99d\uc774\ub098 \ubd88\ud3b8\ud568\uc774 \ub290\uaef4\uc9c4\ub2e4\uba74 \uc989\uc2dc \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. ‘\uc774 \uc815\ub3c4\ub294 \ucc38\uc544\uc57c\uc9c0’\ub77c\ub294 \uc0dd\uac01\uc740 \uae08\ubb3c\uc785\ub2c8\ub2e4.<\/li>\n
  • \ubcf4\uc870 \ub3c4\uad6c \ud65c\uc6a9:<\/strong> \uc758\uc790, \ubcbd, \ubcf4\ud589 \ubcf4\uc870\uae30 \ub4f1\uc744 \ud65c\uc6a9\ud558\uc5ec \uade0\ud615\uc744 \uc7a1\uac70\ub098 \uc9c0\uc9c0\ud558\uba74\uc11c \uc6b4\ub3d9\ud558\uba74 \ub354\uc6b1 \uc548\uc804\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n

    3. \uafb8\uc900\ud568\uacfc \uc810\uc9c4\uc801 \uc99d\uc9c4<\/h3>\n

    \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ubcf4\uae30 \uc704\ud574\uc11c\ub294 \ud55c \ubc88\uc5d0 \ubb34\ub9ac\ud558\ub294 \uac83\ubcf4\ub2e4 \ub9e4\uc77c \uc870\uae08\uc529 \uafb8\uc900\ud788<\/strong> \ud558\ub294 \uac83\uc774 \ud6e8\uc52c \uc911\uc694\ud569\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 \ub0ae\uc740 \uac15\ub3c4\uc640 \uc9e7\uc740 \uc2dc\uac04\uc73c\ub85c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28\uc801\uc73c\ub85c \uc6b4\ub3d9 \uc2dc\uac04\uacfc \uac15\ub3c4\ub97c \ub298\ub824\ub098\uac00\uc57c \ud569\ub2c8\ub2e4. ‘\uc870\uae08 \ud798\ub4e4\uc9c0\ub9cc \ud560 \uc218 \uc788\ub294 \uc815\ub3c4’\uac00 \uc801\uc808\ud55c \uac15\ub3c4\uc785\ub2c8\ub2e4.<\/p>\n

    \uc5b4\ub974\uc2e0\uc744 \uc704\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9 \uc720\ud615\ubcc4 \uc2ec\uce35 \uac00\uc774\ub4dc<\/h2>\n

    \uc774\uc81c \uad6c\uccb4\uc801\uc73c\ub85c \uc5b4\ub5a4 \uc2e4\ub0b4 \uc6b4\ub3d9\ub4e4\uc774 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc801\ud569\ud55c\uc9c0 \uc720\ud615\ubcc4\ub85c \uc54c\uc544\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

    1. \uc720\uc0b0\uc18c \uc6b4\ub3d9: \uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654 \ubc0f \uc9c0\uad6c\ub825 \uc99d\uc9c4<\/h3>\n

    \uc2ec\uc7a5\uacfc \ud3d0\ub97c \ud2bc\ud2bc\ud558\uac8c \ud558\uace0 \ud608\uc561 \uc21c\ud658\uc744 \uc6d0\ud65c\ud558\uac8c \ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uac77\uae30, \uc81c\uc790\ub9ac \ub6f0\uae30, \uc2e4\ub0b4 \uc790\uc804\uac70, \uac00\ubcbc\uc6b4 \ucda4<\/strong> \ub4f1\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

      \n
    • \uc81c\uc790\ub9ac \uac77\uae30:<\/strong> \uc9d1 \uc548\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uac00\uc7a5 \uae30\ubcf8\uc801\uc778 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \ubb34\ub98e\uc744 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9ac\uba70 \ud314\uc744 \ud754\ub4e4\uc5b4\uc90d\ub2c8\ub2e4. \uc775\uc219\ud574\uc9c0\uba74 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uace0 \ubc1c\ub05d\uc73c\ub85c \uac77\ub294 \ub4f1 \ubcc0\ud654\ub97c \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n
    • \uc758\uc790\uc5d0 \uc549\uc544 \ub2e4\ub9ac \ubc88\uac08\uc544 \ub4e4\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucb49 \ud3b4\uc11c \ub4e4\uc5b4 \uc62c\ub9ac\uace0 5\ucd08\uac04 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc591\ucabd \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uc2dc\ud589\ud569\ub2c8\ub2e4.<\/li>\n
    • \uc2e4\ub0b4 \uc790\uc804\uac70:<\/strong> \uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uc801\uace0 \uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uac15\ub3c4\ub294 \ud398\ub2ec\uc774 \uac00\ubccd\uac8c \ub3cc\uc544\uac00\ub294 \uc218\uc900\uc73c\ub85c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \ub298\ub824\uac11\ub2c8\ub2e4.<\/li>\n
    • \uac00\ubcbc\uc6b4 \ub9e8\uc190 \uccb4\uc870 \ubc0f \ucda4:<\/strong> \uc2e0\ub098\ub294 \uc74c\uc545\uc5d0 \ub9de\ucdb0 \ud314\ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc774\ub294 \uac83\ub3c4 \uc88b\uc740 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774 \ub429\ub2c8\ub2e4. \ub9ac\ub4ec\uc5d0 \ub9de\ucdb0 \ubab8\uc744 \ud754\ub4e4\uace0 \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 \ub3d9\uc791\ub4e4\uc744 \uc11e\uc5b4\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n

      2. \uadfc\ub825 \uc6b4\ub3d9: \uadfc\uc721\ub7c9 \uc720\uc9c0 \ubc0f \uac15\ud654, \ub099\uc0c1 \uc608\ubc29<\/h3>\n

      \uc5b4\ub974\uc2e0\ub4e4\uc740 \uadfc\uc721\ub7c9 \uac10\uc18c(\uadfc\uac10\uc18c\uc99d)\uac00 \ube60\ub974\uac8c \uc9c4\ud589\ub418\ubbc0\ub85c \uadfc\ub825 \uc6b4\ub3d9\uc740 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uadfc\ub825\uc740 \ubf08 \uac74\uac15\uc5d0\ub3c4 \uc601\ud5a5\uc744 \ubbf8\uccd0 \uace8\ub2e4\uacf5\uc99d \uc608\ubc29<\/strong>\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n

        \n
      • \uc758\uc790\ub97c \uc774\uc6a9\ud55c \uc2a4\ucffc\ud2b8:<\/strong> \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \uc549\uc558\ub2e4 \uc77c\uc5b4\uc11c\uae30\ub97c \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ubb34\ub98e\uc740 \ubc1c\ub05d\ubcf4\ub2e4 \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uace0, \ud5c8\ub9ac\ub294 \uace7\uac8c \ud3c5\ub2c8\ub2e4. \uc644\uc804\ud788 \uc549\uc9c0 \uc54a\uace0 \uc0b4\uc9dd \uc549\ub294 \uc790\uc138\ubd80\ud130 \uc2dc\uc791\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n
      • \ubcbd \ud478\uc26c\uc5c5 (Wall Push-up):<\/strong> \ubcbd\uc5d0 \uc5b4\uae68\ub108\ube44\ub85c \uc190\uc744 \uc9da\uace0 \ubab8\uc744 \uae30\uc6b8\uc600\ub2e4\uac00 \ubc00\uc5b4\ub0c5\ub2c8\ub2e4. \ud314 \uadfc\uc721\uacfc \uac00\uc2b4 \uadfc\uc721\uc744 \uac15\ud654\ud569\ub2c8\ub2e4.<\/li>\n
      • \ubc34\ub4dc \uc6b4\ub3d9:<\/strong> \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud574 \ud314, \ub2e4\ub9ac \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc34\ub4dc\ub97c \uc7a1\uace0 \ud314\uc744 \uc606\uc73c\ub85c \ubc8c\ub9ac\uac70\ub098, \ubc1c\ub85c \ubc34\ub4dc\ub97c \ubc1f\uace0 \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ub3d9\uc791 \ub4f1\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n
      • \uac00\ubcbc\uc6b4 \uc544\ub839(\ubb3c\ubcd1) \ub4e4\uae30:<\/strong> \uc591\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 \ud314\uafc8\uce58\ub97c \uad7d\ud614\ub2e4 \ud3b4\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n

        3. \uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uc6b4\ub3d9: \uad00\uc808 \uac00\ub3d9 \ubc94\uc704 \ud655\ub300, \ub099\uc0c1 \uc704\ud5d8 \uac10\uc18c<\/h3>\n

        \ubee3\ubee3\ud574\uc9c4 \uad00\uc808\uc744 \ubd80\ub4dc\ub7fd\uac8c \ud558\uace0, \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ucf1c \ub099\uc0c1 \uc608\ubc29<\/strong>\uc5d0 \ud070 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n

          \n
        • \ubaa9, \uc5b4\uae68 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \uace0\uac1c\ub97c \uc88c\uc6b0, \uc704\uc544\ub798\ub85c \ucc9c\ucc9c\ud788 \uc6c0\uc9c1\uc774\uace0, \uc5b4\uae68\ub97c \uc55e\ub4a4\ub85c \ub3cc\ub824\uc90d\ub2c8\ub2e4.<\/li>\n
        • \ub2e4\ub9ac \ub4a4\ucabd \uc2a4\ud2b8\ub808\uce6d:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucb49 \ud3b4\uace0 \ubc1c\ub05d\uc744 \ubab8 \ucabd\uc73c\ub85c \ub2f9\uaca8 \ud5c8\ub9ac\ub97c \uc219\uc5ec\uc90d\ub2c8\ub2e4. \ud584\uc2a4\ud2b8\ub9c1(\ud5c8\ubc85\uc9c0 \ub4a4\ucabd \uadfc\uc721) \uc774\uc644\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n
        • \uc758\uc790\ub97c \uc774\uc6a9\ud55c \uade0\ud615 \uc7a1\uae30:<\/strong> \uc758\uc790\ub97c \uc7a1\uace0 \ud55c \ubc1c\ub85c \uc11c\uc11c \uade0\ud615\uc744 \uc7a1\ub294 \uc5f0\uc2b5\uc744 \ud569\ub2c8\ub2e4. \uc775\uc219\ud574\uc9c0\uba74 \uc758\uc790\uc5d0\uc11c \uc190\uc744 \ub5bc\uace0 \uc720\uc9c0 \uc2dc\uac04\uc744 \ub298\ub824\ubd05\ub2c8\ub2e4.<\/li>\n
        • \ubc1c\ub4a4\uafc8\uce58 \ub4e4\uace0 \uc11c\uae30:<\/strong> \ubcbd\uc774\ub098 \uc758\uc790\ub97c \uc7a1\uace0 \ubc1c\ub4a4\uafc8\uce58\ub97c \ucc9c\ucc9c\ud788 \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub0b4\ub9bd\ub2c8\ub2e4. \uc885\uc544\ub9ac \uadfc\uc721 \uac15\ud654\uc640 \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n
        • \ucd08\ubcf4\uc790 \uc694\uac00\/\ud544\ub77c\ud14c\uc2a4:<\/strong> \uc694\uc998\uc5d0\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc744 \uc704\ud55c \uc758\uc790 \uc694\uac00, \uc758\uc790 \ud544\ub77c\ud14c\uc2a4 \ub4f1 \uc548\uc804\ud558\uace0 \uc26c\uc6b4 \ub3d9\uc791\ub4e4\uc774 \ub9ce\uc774 \uac1c\ubc1c\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uc628\ub77c\uc778 \uc601\uc0c1\uc744 \ucc38\uace0\ud558\ub294 \uac83\ub3c4 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n

          \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8\ud558\ub294 \uc2e4\ub0b4 \uc6b4\ub3d9 \ub8e8\ud2f4 \uc608\uc2dc<\/h2>\n

          \ub2e4\uc74c\uc740 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc81c\uc548\ud558\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc744 \uc704\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9 \ub8e8\ud2f4 \uc608\uc2dc\uc785\ub2c8\ub2e4. \uac1c\uc778\uc758 \uc0c1\ud0dc\uc5d0 \ub530\ub77c \uc2dc\uac04\uacfc \ud69f\uc218\ub97c \uc870\uc808\ud558\uc5ec \uc801\uc6a9\ud574 \ubcf4\uc138\uc694.<\/p>\n

          1. \uc900\ube44\uc6b4\ub3d9 (Warm-up) – 5~10\ubd84<\/h3>\n
            \n
          • \uc81c\uc790\ub9ac \uac00\ubccd\uac8c \uac77\uae30:<\/strong> 2~3\ubd84<\/li>\n
          • \uad00\uc808 \ub3cc\ub9ac\uae30:<\/strong> \ubaa9, \uc5b4\uae68, \ud314\ubaa9, \ubc1c\ubaa9, \ubb34\ub98e \ub4f1 \uac01 \uad00\uc808\uc744 \ucc9c\ucc9c\ud788 \ub3cc\ub824\uc8fc\uba70 \ud480\uc5b4\uc90d\ub2c8\ub2e4.<\/li>\n
          • \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ud314\uc744 \uc704\ub85c \ubed7\uac70\ub098 \uc606\uc73c\ub85c \uae30\uc6b8\uc5ec \ubab8\ud1b5\uc744 \ub298\ub824\uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n

            2. \ubcf8\uc6b4\ub3d9 (Main Exercise) – 20~30\ubd84<\/h3>\n
              \n
            • \uc720\uc0b0\uc18c \uc6b4\ub3d9:<\/strong>\n
                \n
              • \uc81c\uc790\ub9ac \uac77\uae30:<\/strong> 10\ubd84 (\ud314\uc744 \ud798\ucc28\uac8c \ud754\ub4e4\uba70 \ubb34\ub98e\uc744 \uc0b4\uc9dd \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.)<\/li>\n<\/ul>\n<\/li>\n
              • \uadfc\ub825 \uc6b4\ub3d9:<\/strong> (\uac01 \ub3d9\uc791 10~15\ud68c, 2\uc138\ud2b8 \ubc18\ubcf5)\n
                  \n
                • \uc758\uc790 \uc2a4\ucffc\ud2b8:<\/strong> \uc758\uc790\uc5d0 \uc549\uc558\ub2e4 \uc77c\uc5b4\uc11c\uae30 (\ub118\uc5b4\uc9c0\uc9c0 \uc54a\uac8c \uc8fc\uc758)<\/li>\n
                • \ubcbd \ud478\uc26c\uc5c5:<\/strong> \ubcbd\uc5d0 \uc190\uc744 \uc9da\uace0 \ubab8 \ubc00\uae30<\/li>\n
                • \uac00\ubcbc\uc6b4 \ubb3c\ubcd1\/\uc544\ub839 \ub4e4\uace0 \ud314 \ub4e4\uc5b4 \uc62c\ub9ac\uae30:<\/strong> \uc5b4\uae68\uc640 \ud314 \uadfc\uc721 \uac15\ud654<\/li>\n<\/ul>\n<\/li>\n
                • \uc720\uc5f0\uc131 \ubc0f \uade0\ud615 \uc6b4\ub3d9:<\/strong> (\uac01 \ub3d9\uc791 5~10\ud68c \ub610\ub294 10~15\ucd08 \uc720\uc9c0, 2\uc138\ud2b8 \ubc18\ubcf5)\n
                    \n
                  • \uc758\uc790 \uc7a1\uace0 \ud55c \ubc1c \uc11c\uae30:<\/strong> \uc88c\uc6b0 \ubc88\uac08\uc544 \uac00\uba70 \uc2e4\uc2dc<\/li>\n
                  • \uc885\uc544\ub9ac \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ubcbd\uc5d0 \uae30\ub300\uc5b4 \ud55c \ubc1c\uc744 \ub4a4\ub85c \ube7c\uace0 \uc885\uc544\ub9ac \ub298\ub9ac\uae30<\/li>\n
                  • \ud5c8\ub9ac \ub3cc\ub9ac\uae30:<\/strong> \uc758\uc790\uc5d0 \uc549\uc544 \ud5c8\ub9ac\ub97c \uc88c\uc6b0\ub85c \ube44\ud2c0\uc5b4 \uc90d\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                    3. \ub9c8\ubb34\ub9ac \uc6b4\ub3d9 (Cool-down) – 5~10\ubd84<\/h3>\n
                      \n
                    • \uc815\uc801 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \ubcf8\uc6b4\ub3d9\uc73c\ub85c \uc0ac\uc6a9\ud55c \uadfc\uc721\ub4e4\uc744 \ucc9c\ucc9c\ud788 \ub298\ub824\uc90d\ub2c8\ub2e4. (\uac01 \ub3d9\uc791 15~30\ucd08 \uc720\uc9c0)<\/li>\n
                    • \uc2ec\ud638\ud761:<\/strong> \ucf54\ub85c \uae4a\uac8c \uc228\uc744 \ub4e4\uc774\uc26c\uace0 \uc785\uc73c\ub85c \ucc9c\ucc9c\ud788 \ub0b4\uc26c\uba74\uc11c \uc2ec\ubc15\uc218\ub97c \uc548\uc815\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n

                      \uc5b4\ub974\uc2e0 \uc2e4\ub0b4 \uc6b4\ub3d9, \uc774\uac83\ub9cc\uc740 \uaf2d!<\/h2>\n

                      * \ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8:<\/strong> \uc6b4\ub3d9 \uc804\ud6c4, \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \ubaa9\uc774 \ub9c8\ub974\uae30 \uc804\uc5d0 \uc218\ubd84\uc744 \ucda9\ubd84\ud788 \uc12d\ucde8\ud558\uc5ec \ud0c8\uc218\ub97c \uc608\ubc29\ud569\ub2c8\ub2e4.
                      \n* \ud3b8\uc548\ud55c \ubcf5\uc7a5\uacfc \uc2e0\ubc1c:<\/strong> \uc6c0\uc9c1\uc784\uc774 \ud3b8\ud558\uace0 \ub540 \ud761\uc218\uac00 \uc798 \ub418\ub294 \uc637\uc744 \uc785\uace0, \ubbf8\ub044\ub7fc \ubc29\uc9c0 \uae30\ub2a5\uc774 \uc788\ub294 \uc6b4\ub3d9\ud654\ub97c \ucc29\uc6a9\ud569\ub2c8\ub2e4. \ub9e8\ubc1c\ubcf4\ub2e4\ub294 \ubbf8\ub044\ub7fc \ubc29\uc9c0 \uc591\ub9d0\uc744 \uc2e0\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.
                      \n* \uc6b4\ub3d9 \ud658\uacbd \uc870\uc131:<\/strong> \uc6b4\ub3d9\ud560 \uacf5\uac04\uc740 \ucda9\ubd84\ud788 \ud655\ubcf4\ud558\uace0, \ubbf8\ub044\ub7ec\uc9c0\uae30 \uc26c\uc6b4 \ub9e4\ud2b8\ub098 \ubb3c\uac74\uc740 \uce58\uc6cc\ub461\ub2c8\ub2e4.
                      \n* \uac00\uc871 \ub610\ub294 \ub3cc\ubd04 \uc778\ub825\uc758 \uad00\uc2ec:<\/strong> \uc5b4\ub974\uc2e0\uc774 \uc6b4\ub3d9\ud558\ub294 \ubaa8\uc2b5\uc744 \uc606\uc5d0\uc11c \uc9c0\ucf1c\ubd10 \uc8fc\uace0, \ud544\uc694\uc2dc \ub3c4\uc6c0\uc744 \uc8fc\uba70 \uaca9\ub824\ud574 \uc8fc\ub294 \uac83\uc740 \uc6b4\ub3d9 \uc9c0\uc18d\uc5d0 \ud070 \ud798\uc774 \ub429\ub2c8\ub2e4.
                      \n* \uc8fc\uae30\uc801\uc778 \uac74\uac15 \uccb4\ud06c:<\/strong> \uc815\uae30\uc801\uc778 \uac74\uac15 \uac80\uc9c4\uc744 \ud1b5\ud574 \uc790\uc2e0\uc758 \uc2e0\uccb4 \uc0c1\ud0dc\ub97c \ud30c\uc545\ud558\uace0, \uc774\uc5d0 \ub9de\ucdb0 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc870\uc815\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

                      \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\uc744 \uc751\uc6d0\ud569\ub2c8\ub2e4<\/h2>\n

                      \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 \uc790\uc2e0\uac10 \uc99d\uc9c4<\/strong>\uacfc \uc0b6\uc758 \ud65c\ub825<\/strong>\uc744 \ub418\ucc3e\uc544\uc8fc\ub294 \uc911\uc694\ud55c \ud65c\ub3d9\uc785\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \ud2b9\uc131\uc744 \uace0\ub824\ud55c \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \uac00\uc774\ub4dc\ub97c \uc81c\uacf5\ud558\uba70, \uc5b4\ub974\uc2e0\ub4e4\uc774 \uac74\uac15\ud55c \ub178\ub144\uae30\ub97c \ubcf4\ub0bc \uc218 \uc788\ub3c4\ub85d \ud56d\uc0c1 \ucd5c\uc120\uc744 \ub2e4\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

                      \uc624\ub298\ubd80\ud130 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc81c\uc548\ud558\ub294 \uc2e4\ub0b4 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \uc77c\uc0c1\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\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","protected":false},"excerpt":{"rendered":"

                      \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\uc5b4\uac10\uc5d0 \ub530\ub77c \uc2e0\uccb4 \ud65c\ub3d9\uc774 \uc904\uc5b4\ub4e4\uae30 \uc27d\uc9c0\ub9cc, \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc740 \uac74\uac15 \uc720\uc9c0\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\ub294 \ub370 \ud544\uc218\uc801\uc778 \uc694\uc18c\uc785\ub2c8\ub2e4. \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uaed8\ub294 \ub0a0\uc528\ub098 \uc678\ubd80 \ud658\uacbd\uc758 \uc81c\uc57d \uc5c6\uc774 \uc548\uc804\ud558\uac8c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 ‘\uc2e4\ub0b4 \uc6b4\ub3d9’\uc774 \ub354\uc6b1 \uc911\uc694\ud558\uac8c \ub2e4\uac00\uc635\ub2c8\ub2e4. \uc624\ub298\uc740 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucdb0 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 […]<\/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-30105","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\/30105","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=30105"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/30105\/revisions"}],"predecessor-version":[{"id":30106,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/30105\/revisions\/30106"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=30105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=30105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=30105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}