{"id":6527,"date":"2026-04-14T03:02:05","date_gmt":"2026-04-14T03:02:05","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=6527"},"modified":"2026-04-14T03:02:05","modified_gmt":"2026-04-14T03:02:05","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-t4-46","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=6527","title":{"rendered":"\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9 – \uc2ec\uce35 \uac00\uc774\ub4dc (T4-46)"},"content":{"rendered":"

\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc0b6\uc744 \uc9c0\ud5a5\ud558\ub294 ‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\uc785\ub2c8\ub2e4. \uc6b0\ub9ac\uc758 \uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \ub098\uc774\uac00 \ub4e4\uc218\ub85d \uc2e0\uccb4 \ud65c\ub3d9\uc758 \uc911\uc694\uc131\uc740 \ub354\uc6b1 \ucee4\uc9d1\ub2c8\ub2e4. \ud2b9\ud788 \uc678\ubd80 \ud65c\ub3d9\uc774 \uc5b4\ub835\uac70\ub098 \uc548\uc804\uc0c1\uc758 \uc774\uc720\ub85c \uc2e4\ub0b4\uc5d0\uc11c \ubcf4\ub0b4\ub294 \uc2dc\uac04\uc774 \ub9ce\uc544\uc9c8 \ub54c, \uafb8\uc900\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc778 \uc694\uc18c\uac00 \ub429\ub2c8\ub2e4. \ub2e8\uc21c\ud55c \uc6b4\ub3d9\uc744 \ub118\uc5b4, \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucd98 ‘\ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9’\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc0b6\uc758 \uc9c8\uc744 \ud604\uc800\ud788 \ub192\uc77c \uc218 \uc788\ub294 \uac15\ub825\ud55c \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/p>\n

\uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\uc5d0\uc11c\ub294 \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \uc911\uc694\uc131\ubd80\ud130 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \ubc29\ubc95, \uadf8\ub9ac\uace0 \uc548\uc804\ud558\uac8c \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \ub178\ud558\uc6b0\uae4c\uc9c0 ‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\uc640 \ud568\uaed8 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\ub4e4\uc774 \ud65c\uae30\ucc28\uace0 \uac74\uac15\ud55c \ub178\ub144\uc744 \ubcf4\ub0b4\uc2e4 \uc218 \uc788\ub3c4\ub85d \uc774 \uae00\uc774 \uc720\uc6a9\ud55c \uc774\uc815\ud45c\uac00 \ub418\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n

\uc5b4\ub974\uc2e0\uaed8 \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ud2b9\ud788 \uc911\uc694\ud55c \uc774\uc720<\/h2>\n

\uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc2e4\ub0b4 \uc6b4\ub3d9\uc774 \ud544\uc218\uc801\uc778 \uc120\ud0dd\uc778 \ub370\uc5d0\ub294 \uc5ec\ub7ec \uac00\uc9c0 \uc911\uc694\ud55c \uc774\uc720\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uc678\ubd80 \ud658\uacbd\uc758 \uc81c\uc57d \uc5c6\uc774 \uc548\uc804\ud558\uace0 \uafb8\uc900\ud558\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uae30 \ub54c\ubb38\uc774\uc8e0.<\/p>\n

1. \uc548\uc804\ud55c \ud658\uacbd \uc870\uc131<\/h3>\n

\uc5b4\ub974\uc2e0\ub4e4\uc740 \ub099\uc0c1 \uc704\ud5d8\uc5d0 \ucde8\uc57d\ud569\ub2c8\ub2e4. \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \ubbf8\ub044\ub7ec\uc6b4 \ubc14\ub2e5, \uc6b8\ud241\ubd88\ud241\ud55c \ub178\uba74, \uac11\uc791\uc2a4\ub7ec\uc6b4 \ub0a0\uc528 \ubcc0\ud654 \ub4f1 \uc678\ubd80 \ud658\uacbd\uc73c\ub85c \uc778\ud55c \uc704\ud5d8 \uc694\uc18c\ub97c \uc644\ubcbd\ud558\uac8c \uc81c\uac70\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc775\uc219\ud558\uace0 \ud1b5\uc81c \uac00\ub2a5\ud55c \uacf5\uac04\uc5d0\uc11c \ud3b8\uc548\ud558\uac8c \uc6b4\ub3d9\ud558\uba70 \ub099\uc0c1 \uc0ac\uace0\ub97c \uc608\ubc29\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n

2. \ub0a0\uc528 \ubc0f \ud658\uacbd \uc81c\uc57d \uadf9\ubcf5<\/h3>\n

\uac11\uc791\uc2a4\ub7ec\uc6b4 \ucd94\uc704, \ub354\uc704, \ubbf8\uc138\uba3c\uc9c0, \ube44\ub098 \ub208\uacfc \uac19\uc740 \uae30\ud6c4 \ubcc0\ud654\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc678\ubd80 \ud65c\ub3d9\uc744 \uc81c\ud55c\ud558\ub294 \ud070 \uc694\uc778\uc785\ub2c8\ub2e4. \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc774\ub7ec\ud55c \uc678\ubd80 \ud658\uacbd\uc758 \uc601\ud5a5\uc744 \ubc1b\uc9c0 \uc54a\uace0, 365\uc77c \uc5b8\uc81c\ub4e0 \uc6d0\ud558\ub294 \uc2dc\uac04\uc5d0 \uafb8\uc900\ud788 \uc6b4\ub3d9\ud560 \uc218 \uc788\ub2e4\ub294 \uc7a5\uc810\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

3. \uafb8\uc900\ud55c \uc2b5\uad00 \ud615\uc131 \uc6a9\uc774<\/h3>\n

\uc9d1\uc774\ub098 \uc775\uc219\ud55c \uc2e4\ub0b4 \uacf5\uac04\uc5d0\uc11c \uc6b4\ub3d9\ud558\uba74 \uc678\ucd9c \uc900\ube44\ub098 \uc774\ub3d9\uc5d0 \ub300\ud55c \ubd80\ub2f4 \uc5c6\uc774 \uc27d\uac8c \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uace0 \uc720\uc9c0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub294 \uc6b4\ub3d9\uc744 \uafb8\uc900\ud55c \uc2b5\uad00\uc73c\ub85c \ub9cc\ub4dc\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n

4. \uc2e0\uccb4 \ubc0f \uc815\uc2e0 \uac74\uac15 \uc99d\uc9c4<\/h3>\n

\uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uadfc\ub825 \uac15\ud654, \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1, \uc720\uc5f0\uc131 \uc99d\uc9c4\uc740 \ubb3c\ub860, \ud608\uc561 \uc21c\ud658 \uac1c\uc120, \uba74\uc5ed\ub825 \uac15\ud654 \ub4f1 \ub2e4\uc591\ud55c \uc2e0\uccb4\uc801 \ud6a8\uacfc\ub97c \uac00\uc838\uc635\ub2c8\ub2e4. \ub610\ud55c, \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc740 \uc6b0\uc6b8\uac10 \uac10\uc18c, \uc778\uc9c0 \uae30\ub2a5 \ud5a5\uc0c1 \ub4f1 \uc815\uc2e0 \uac74\uac15\uc5d0\ub3c4 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uccd0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc704\ud55c \uc911\uc694\ud55c \ubc11\uac70\ub984\uc774 \ub429\ub2c8\ub2e4.<\/p>\n

\uc5b4\ub974\uc2e0 \uc6b4\ub3d9, \uc774\uac83\ub9cc\uc740 \uaf2d \uae30\uc5b5\ud558\uc138\uc694!<\/h2>\n

\uc5b4\ub974\uc2e0\ub4e4\uc744 \uc704\ud55c \uc6b4\ub3d9\uc740 \uc77c\ubc18 \uc131\uc778 \uc6b4\ub3d9\uacfc \ub2ec\ub9ac \ud2b9\ubcc4\ud55c \uace0\ub824 \uc0ac\ud56d\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. ‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \ud2b9\uc131\uc744 \uc874\uc911\ud558\uba70 \uc548\uc804\uc744 \ucd5c\uc6b0\uc120\uc73c\ub85c \uc0dd\uac01\ud569\ub2c8\ub2e4.<\/p>\n

1. \uac1c\uc778\ubcc4 \ub9de\ucda4\ud615 \uc811\uadfc\uc758 \uc911\uc694\uc131<\/h3>\n

\ubaa8\ub4e0 \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub611\uac19\uc740 \uc6b4\ub3d9\uc740 \ud6a8\uacfc\uc801\uc774\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uac01\uc790\uc758 \uac74\uac15 \uc0c1\ud0dc, \uae30\uc874 \uc9c8\ud658 \uc720\ubb34, \uc2e0\uccb4 \ub2a5\ub825, \uc6b4\ub3d9 \uacbd\ud5d8, \uadf8\ub9ac\uace0 \uc120\ud638\ub3c4\uae4c\uc9c0 \uace0\ub824\ud558\uc5ec \uc644\uc804\ud788 \ub9de\ucda4\ud654\ub41c \uc6b4\ub3d9 \uacc4\ud68d<\/strong>\uc744 \uc218\ub9bd\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \ubb34\ub98e \uad00\uc808\uc774 \uc57d\ud55c \uc5b4\ub974\uc2e0\uaed8\ub294 \uc758\uc790\uc5d0 \uc549\uc544\uc11c \ud558\ub294 \uc6b4\ub3d9\uc774\ub098 \uc218\uc601\uacfc \uac19\uc740 \uc800\ucda9\uaca9 \uc6b4\ub3d9\uc774 \uc801\ud569\ud558\uba70, \uce58\ub9e4 \ucd08\uae30 \uc5b4\ub974\uc2e0\uaed8\ub294 \uc778\uc9c0 \uae30\ub2a5 \ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \ub3d9\uc791\uc744 \uacb0\ud569\ud558\ub294 \uc2dd\uc785\ub2c8\ub2e4.<\/p>\n

2. \uc548\uc804 \uc81c\uc77c! \uc900\ube44\uc640 \ub9c8\ubb34\ub9ac<\/h3>\n

* \uc758\ub8cc \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4<\/strong>: \uc6b4\ub3d9 \uc2dc\uc791 \uc804 \ubc18\ub4dc\uc2dc \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4\ud558\uc5ec \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\uc5d0 \uc801\ud569\ud55c \uc6b4\ub3d9\uc778\uc9c0 \ud655\uc778\ud558\uace0, \ud53c\ud574\uc57c \ud560 \ub3d9\uc791\uc740 \uc5c6\ub294\uc9c0 \uc810\uac80\ud574\uc57c \ud569\ub2c8\ub2e4.
\n* \ucda9\ubd84\ud55c \uc900\ube44\uc6b4\ub3d9 (\uc6cc\ubc0d\uc5c5)<\/strong>: \uad00\uc808\uacfc \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uc774\uc644\uc2dc\ud0a4\uace0 \ud608\uc561 \uc21c\ud658\uc744 \ucd09\uc9c4\ud558\uc5ec \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc785\ub2c8\ub2e4. \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uc774\ub098 \uc81c\uc790\ub9ac \uac77\uae30 5~10\ubd84 \uc815\ub3c4\uac00 \uc88b\uc2b5\ub2c8\ub2e4.
\n* \uc815\ub9ac\uc6b4\ub3d9 (\ucfe8\ub2e4\uc6b4)<\/strong>: \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \uc2ec\ubc15\uc218\ub97c \uc11c\uc11c\ud788 \ub0ae\ucd94\uace0 \uadfc\uc721\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\ub294 \uc815\ub9ac \uc6b4\ub3d9\uc744 5~10\ubd84\uac04 \uc9c4\ud589\ud558\uc5ec \uadfc\uc721\ud1b5\uc744 \uc608\ubc29\ud558\uace0 \uc720\uc5f0\uc131\uc744 \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.
\n* \ubab8\uc758 \uc2e0\ud638\uc5d0 \uadc0 \uae30\uc6b8\uc774\uae30<\/strong>: \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uac70\ub098 \uc5b4\uc9c0\ub7ec\uc6c0, \ud638\ud761 \uace4\ub780 \ub4f1\uc758 \uc99d\uc0c1\uc774 \ub098\ud0c0\ub098\uba74 \uc989\uc2dc \uc6b4\ub3d9\uc744 \uc911\ub2e8\ud558\uace0 \ud734\uc2dd\uc744 \ucde8\ud574\uc57c \ud569\ub2c8\ub2e4. ‘\uc774 \uc815\ub3c4\ub294 \uad1c\ucc2e\uc544’\ub77c\ub294 \uc0dd\uac01\uc740 \uae08\ubb3c\uc785\ub2c8\ub2e4.
\n* \uc218\ubd84 \uc12d\ucde8<\/strong>: \uc6b4\ub3d9 \uc804\ud6c4, \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \ucda9\ubd84\ud55c \uc218\ubd84\uc744 \uc12d\ucde8\ud558\uc5ec \ud0c8\uc218\ub97c \uc608\ubc29\ud569\ub2c8\ub2e4.<\/p>\n

3. \uafb8\uc900\ud568\uc774 \ud575\uc2ec\uc785\ub2c8\ub2e4<\/h3>\n

\ud558\ub8e8 30\ubd84\uc529 \ubab0\uc544\uc11c \ud558\ub294 \uac83\ubcf4\ub2e4 \ub9e4\uc77c 10~15\ubd84\uc529 \uc9e7\uac8c\ub77c\ub3c4 \uafb8\uc900\ud788 \uc6b4\ub3d9\ud558\ub294 \uac83\uc774 \uc5b4\ub974\uc2e0\uc5d0\uac8c\ub294 \ud6e8\uc52c \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9 \uc2b5\uad00\uc740 \uc2e0\uccb4 \uae30\ub2a5\uc744 \uc810\uc9c4\uc801\uc73c\ub85c \ud5a5\uc0c1\uc2dc\ud0a4\uace0, \uc6b4\ub3d9 \uc790\uccb4\uc5d0 \ub300\ud55c \uc990\uac70\uc6c0\uc744 \ub290\ub07c\uac8c \ud558\uc5ec \uc9c0\uc18d \uac00\ub2a5\uc131\uc744 \ub192\uc785\ub2c8\ub2e4.<\/p>\n

\uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \uc885\ub958<\/h2>\n

\uc774\uc81c \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc9d1\uc5d0\uc11c \uc548\uc804\ud558\uac8c \ub530\ub77c \ud560 \uc218 \uc788\ub294 \ub2e4\uc591\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9 \uc720\ud615\uc744 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uac01\uc790\uc758 \uc2e0\uccb4 \uc0c1\ud0dc\uc5d0 \ub9de\ucdb0 \uc801\uc808\ud55c \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud558\uace0, \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc544 \uac15\ub3c4\ub97c \uc870\uc808\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

1. \uadfc\ub825 \uc6b4\ub3d9 (Strengthening Exercises)<\/h3>\n

\uadfc\ub825\uc740 \ub098\uc774\uac00 \ub4e4\uc218\ub85d \ube60\ub974\uac8c \uac10\uc18c\ud558\uc5ec \ub099\uc0c1 \uc704\ud5d8\uc744 \ub192\uc774\uace0 \uc77c\uc0c1\uc0dd\ud65c\uc758 \ub3c5\ub9bd\uc131\uc744 \uc800\ud574\ud569\ub2c8\ub2e4. \uc2e4\ub0b4\uc5d0\uc11c \uc548\uc804\ud558\uac8c \ud560 \uc218 \uc788\ub294 \uadfc\ub825 \uc6b4\ub3d9\uc73c\ub85c \ud5c8\ubc85\uc9c0, \uc885\uc544\ub9ac, \ud314 \ub4f1\uc758 \uc8fc\uc694 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

* \uc758\uc790 \uc2a4\ucffc\ud2b8 (Chair Squats)<\/strong>
\n * \ub4f1\ubc1b\uc774\uac00 \uc788\ub294 \ud2bc\ud2bc\ud55c \uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \uc591\ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9bd\ub2c8\ub2e4.
\n * \ub9c8\uce58 \uc758\uc790\uc5d0 \uc549\ub4ef\uc774 \ucc9c\ucc9c\ud788 \ubb34\ub98e\uc744 \uad6c\ubd80\ub824 \uc5c9\ub369\uc774\uac00 \uc758\uc790\uc5d0 \ub2ff\uc744 \ub4ef \ub9d0 \ub4ef\ud55c \uc704\uce58\uae4c\uc9c0 \ub0b4\ub824\uac11\ub2c8\ub2e4.
\n * \ubb34\ub98e\uc774 \ubc1c\ub05d\ubcf4\ub2e4 \uc55e\uc73c\ub85c \ub098\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70, \ub4f1\uc740 \uace7\uac8c \ud3b8 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.
\n * \ucc9c\ucc9c\ud788 \uc77c\uc5b4\uc11c\uba70 \ubc18\ubcf5\ud569\ub2c8\ub2e4. 5~10\ud68c \ubc18\ubcf5, 2~3\uc138\ud2b8.
\n* \ubcbd \uc9da\uace0 \ud314\uad7d\ud600\ud3b4\uae30 (Wall Push-ups)<\/strong>
\n * \ubcbd\uc5d0\uc11c \ud55c \ubc1c\uc9dd \uc815\ub3c4 \ub5a8\uc5b4\uc838 \uc11c\uc11c \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \uc870\uae08 \ub113\uac8c \uc190\ubc14\ub2e5\uc73c\ub85c \ubcbd\uc744 \uc9da\uc2b5\ub2c8\ub2e4.
\n * \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \uc0c1\uccb4\ub97c \ucc9c\ucc9c\ud788 \ubcbd\uc73c\ub85c \uac00\uc838\uac11\ub2c8\ub2e4.
\n * \ud314\uc758 \ud798\uc73c\ub85c \ubcbd\uc744 \ubc00\uc5b4\ub0b4\uba70 \ucc98\uc74c \uc790\uc138\ub85c \ub3cc\uc544\uc635\ub2c8\ub2e4. 10~15\ud68c \ubc18\ubcf5, 2~3\uc138\ud2b8.
\n* \ud0c4\ub825 \ubc34\ub4dc \uc6b4\ub3d9 (Resistance Band Exercises)<\/strong>
\n * \uac00\ubcbc\uc6b4 \uac15\ub3c4\uc758 \ud0c4\ub825 \ubc34\ub4dc\ub97c \ud65c\uc6a9\ud558\uc5ec \ud314, \ub2e4\ub9ac, \uc5b4\uae68 \ub4f1 \ub2e4\uc591\ud55c \ubd80\uc704\uc758 \uadfc\ub825\uc744 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc34\ub4dc\ub97c \ubc1c\ub85c \ubc1f\uace0 \ud314\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uac70\ub098, \ubb34\ub98e \uc8fc\uc704\uc5d0 \ubb36\uace0 \uc606\uc73c\ub85c \uac77\ub294 \ub4f1 \ub2e4\uc591\ud55c \ub3d9\uc791\uc774 \uac00\ub2a5\ud569\ub2c8\ub2e4.
\n* \uc544\ub839 \ub610\ub294 \ubb3c\ud1b5 \ud65c\uc6a9 \uc774\ub450\uadfc \uc6b4\ub3d9 (Bicep Curls with light weights\/cans)<\/strong>
\n * \uac00\ubcbc\uc6b4 \uc544\ub839(0.5~1kg)\uc774\ub098 \ubb3c\uc774 \ub2f4\uae34 \uc791\uc740 \ubb3c\ud1b5\uc744 \uc591\uc190\uc5d0 \ub4e4\uace0 \uc758\uc790\uc5d0 \uc549\uac70\ub098 \uc11c\uc11c \ud314\uc744 \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.
\n * \ud314\uafc8\uce58\ub97c \uc606\uad6c\ub9ac\uc5d0 \uace0\uc815\ud558\uace0 \ud314\uc744 \uad6c\ubd80\ub824 \uc544\ub839\uc744 \uc5b4\uae68 \ucabd\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.
\n * \ucc9c\ucc9c\ud788 \ucc98\uc74c \uc790\uc138\ub85c \ub3cc\uc544\uc624\uba70 \ubc18\ubcf5\ud569\ub2c8\ub2e4. 10~12\ud68c \ubc18\ubcf5, 2~3\uc138\ud2b8.<\/p>\n

2. \uade0\ud615 \ubc0f \uc720\uc5f0\uc131 \uc6b4\ub3d9 (Balance & Flexibility Exercises)<\/h3>\n

\uade0\ud615 \uac10\uac01\uacfc \uc720\uc5f0\uc131\uc740 \ub099\uc0c1 \uc608\ubc29\uacfc \uad00\uc808 \uac74\uac15\uc5d0 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4. \ubd80\ub4dc\ub7ec\uc6b4 \uc6c0\uc9c1\uc784\uc744 \ud1b5\ud574 \ubab8\uc758 \uc911\uc2ec\uc744 \uc7a1\ub294 \ub2a5\ub825\uc744 \uae30\ub974\uace0, \uad00\uc808 \uac00\ub3d9 \ubc94\uc704\ub97c \ub113\ud600\uc90d\ub2c8\ub2e4.<\/p>\n

* \uc758\uc790 \uc694\uac00\/\ud0dc\uadf9\uad8c (Chair Yoga\/Tai Chi)<\/strong>
\n * \uc758\uc790\uc5d0 \uc549\uc544\uc11c \ud560 \uc218 \uc788\ub294 \uac04\ub2e8\ud55c \uc694\uac00 \ub610\ub294 \ud0dc\uadf9\uad8c \ub3d9\uc791\uc740 \uade0\ud615 \uac10\uac01\uacfc \uc720\uc5f0\uc131, \uadf8\ub9ac\uace0 \uc774\uc644\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ud314\uacfc \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \uc6c0\uc9c1\uc774\uace0, \uc2ec\ud638\ud761\uc744 \ubcd1\ud589\ud558\uc5ec \ubab8\uacfc \ub9c8\uc74c\uc758 \uc548\uc815\uc744 \ucc3e\uc2b5\ub2c8\ub2e4.
\n* \ubc1c\ub4a4\uafc8\uce58-\uc55e\uafc8\uce58 \uac77\uae30 (Heel-to-Toe Walk)<\/strong>
\n * \ubcbd\uc774\ub098 \ud2bc\ud2bc\ud55c \uac00\uad6c\ub97c \uc190\uc73c\ub85c \uc9da\uc744 \uc218 \uc788\ub294 \uc704\uce58\uc5d0\uc11c \ubc1c\ub4a4\uafc8\uce58\uc5d0 \ub2e4\ub978 \ubc1c\uc758 \uc55e\uafc8\uce58\ub97c \ubd99\uc5ec \uc77c\uc9c1\uc120\uc73c\ub85c \uac77\uc2b5\ub2c8\ub2e4.
\n * \uade0\ud615 \uac10\uac01 \ud5a5\uc0c1\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc774\uba70, \ucc98\uc74c\uc5d0\ub294 \uc9e7\uc740 \uac70\ub9ac\ub97c \uac77\ub2e4\uac00 \uc810\ucc28 \ub298\ub824\ub098\uac11\ub2c8\ub2e4. 5~10\uac78\uc74c \ubc18\ubcf5, 2~3\uc138\ud2b8.
\n* \ud55c\ub2e4\ub9ac \ub4e4\uae30 (Leg Raises)<\/strong>
\n * \uc758\uc790 \ub4f1\ubc1b\uc774\ub098 \ubcbd\uc744 \uc7a1\uace0 \uc11c\uc11c \ud55c\ucabd \ub2e4\ub9ac\ub97c \ucc9c\ucc9c\ud788 \ubb34\ub98e\uc744 \uad7d\ud600 \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.
\n * 5~10\ucd08\uac04 \uade0\ud615\uc744 \uc720\uc9c0\ud55c \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub9bd\ub2c8\ub2e4. \uc591\ucabd \ub2e4\ub9ac \ubc88\uac08\uc544 5~8\ud68c \ubc18\ubcf5, 2~3\uc138\ud2b8. (\ucd08\ubcf4\uc790\ub294 \uc9e7\uac8c, \uc775\uc219\ud574\uc9c0\uba74 \uae38\uac8c \uc720\uc9c0)
\n* \uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d (Full Body Stretching)<\/strong>
\n * \ubaa9, \uc5b4\uae68, \ud314, \ud5c8\ub9ac, \ub2e4\ub9ac \ub4f1 \uc804\uc2e0\uc758 \uc8fc\uc694 \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \ub298\ub824\uc8fc\ub294 \uc2a4\ud2b8\ub808\uce6d\uc744 \ub9e4\uc77c \uafb8\uc900\ud788 \ud569\ub2c8\ub2e4. \uac01 \uc2a4\ud2b8\ub808\uce6d\uc740 15~30\ucd08\uac04 \uc720\uc9c0\ud558\uba70, \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c0\uc9c0 \uc54a\ub294 \ubc94\uc704 \ub0b4\uc5d0\uc11c \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/p>\n

3. \uc720\uc0b0\uc18c \uc6b4\ub3d9 (Cardiovascular Exercises)<\/h3>\n

\uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0 \ud608\uc561 \uc21c\ud658\uc744 \uac1c\uc120\ud558\uc5ec \ud65c\ub825\uc744 \ubd88\uc5b4\ub123\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0 \uac74\uac15\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n

* \uc81c\uc790\ub9ac \uac77\uae30 (Walking in Place)<\/strong>
\n * \uc9d1\uc548\uc5d0\uc11c \uc548\uc804\ud55c \uacf5\uac04\uc744 \ud655\ubcf4\ud558\uace0, \ub9c8\uce58 \uac77\ub294 \uac83\ucc98\ub7fc \uc81c\uc790\ub9ac\uc5d0\uc11c \ud314\uacfc \ub2e4\ub9ac\ub97c \uc6c0\uc9c1\uc785\ub2c8\ub2e4.
\n * \uac00\ubccd\uac8c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \uc18d\ub3c4\uc640 \ud314\ub2e4\ub9ac \uc6c0\uc9c1\uc784\uc758 \ud3ed\uc744 \ub298\ub824\ub098\uac11\ub2c8\ub2e4. 10~20\ubd84\uac04 \uc9c0\uc18d\ud569\ub2c8\ub2e4.
\n* \ub0ae\uc740 \uacc4\ub2e8 \uc624\ub974\ub0b4\ub9ac\uae30 (Stepping Up\/Down a Low Step)<\/strong>
\n * \uc548\uc815\uc801\uc778 \ub0ae\uc740 \uacc4\ub2e8\uc774\ub098 \ubc1c\ud310\uc744 \ud65c\uc6a9\ud558\uc5ec \ucc9c\ucc9c\ud788 \uc624\ub974\ub0b4\ub9ac\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4. \ub09c\uac04\uc744 \uc7a1\uac70\ub098 \ubcbd\uc744 \uc9da\uace0 \uc548\uc804\ud558\uac8c \uc9c4\ud589\ud569\ub2c8\ub2e4. 5~10\ubd84\uac04 \uc9c0\uc18d\ud569\ub2c8\ub2e4.
\n* \ud314 \ub3cc\ub9ac\uae30 (Arm Circles)<\/strong>
\n * \uc758\uc790\uc5d0 \uc549\uac70\ub098 \uc11c\uc11c \ud314\uc744 \uc606\uc73c\ub85c \ubc8c\ub9ac\uace0 \uc791\uac8c \uc6d0\uc744 \uadf8\ub9ac\uba70 \ub3cc\ub9bd\ub2c8\ub2e4. \uc810\ucc28 \uc6d0\uc758 \ud06c\uae30\ub97c \ud0a4\uc6b0\uace0 \uc55e\ub4a4\ub85c \ubc29\ud5a5\uc744 \ubc14\uafd4\uac00\uba70 \uc9c4\ud589\ud569\ub2c8\ub2e4. \uc5b4\uae68\uc640 \uc0c1\uccb4 \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\uace0 \ud608\uc561 \uc21c\ud658\uc744 \ub3d5\uc2b5\ub2c8\ub2e4. 10~15\ud68c \ubc18\ubcf5, 2~3\uc138\ud2b8.
\n* \uc758\uc790\uc5d0 \uc549\uc544\uc11c \ud558\ub294 \uc720\uc0b0\uc18c (Chair-based Cardio)<\/strong>
\n * \uc758\uc790\uc5d0 \uc549\uc544 \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \ub4e4\uac70\ub098, \ud314\uc744 \ud718\ub450\ub974\uac70\ub098, \ubc1c\ubaa9\uc744 \uc6c0\uc9c1\uc774\ub294 \ub4f1 \ub2e4\uc591\ud55c \ub3d9\uc791\uc744 \ube60\ub974\uac8c \ubc18\ubcf5\ud558\uc5ec \uc2ec\ubc15\uc218\ub97c \uc62c\ub9bd\ub2c8\ub2e4. \ubc15\uc790\uc5d0 \ub9de\ucdb0 \uc74c\uc545\uc744 \ud2c0\uba74 \ub354\uc6b1 \uc990\uac81\uac8c \uc6b4\ub3d9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

\ub098\ub9cc\uc758 \ub9de\ucda4\ud615 \uc6b4\ub3d9 \uacc4\ud68d \uc138\uc6b0\uae30<\/h2>\n

‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \ud2b9\uc131\uc744 \uace0\ub824\ud55c \uc6b4\ub3d9 \uacc4\ud68d \uc218\ub9bd\uc744 \uc911\uc694\ud558\uac8c \uc0dd\uac01\ud569\ub2c8\ub2e4. \ub2e4\uc74c \ub2e8\uacc4\ub97c \ub530\ub77c \uc5b4\ub974\uc2e0\uc5d0\uac8c \uaf2d \ub9de\ub294 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6cc\ubcf4\uc138\uc694.<\/p>\n

1. \ud604\uc7ac \uc0c1\ud0dc \uba74\ubc00\ud788 \ud3c9\uac00\ud558\uae30<\/h3>\n

* \uac74\uac15 \uc0c1\ud0dc \ubc0f \uae30\uc800 \uc9c8\ud658 \ud30c\uc545<\/strong>: \ub2f9\ub1e8, \uace0\ud608\uc555, \uad00\uc808\uc5fc, \uace8\ub2e4\uacf5\uc99d \ub4f1 \ud604\uc7ac \uc553\uace0 \uc788\ub294 \uc9c8\ud658\uc774\ub098 \uacfc\uac70 \ubcd1\ub825\uc744 \uc815\ud655\ud788 \ud655\uc778\ud569\ub2c8\ub2e4.
\n* \uc6b4\ub3d9 \ub2a5\ub825 \ubc0f \uc2e0\uccb4 \ud65c\ub3d9 \uc218\uc900 \ud3c9\uac00<\/strong>: \ud3c9\uc18c \uc5bc\ub9c8\ub098 \ud65c\ub3d9\uc801\uc778\uc9c0, \ud2b9\uc815 \ub3d9\uc791\uc5d0 \uc5b4\ub824\uc6c0\uc740 \uc5c6\ub294\uc9c0, \uade0\ud615 \uac10\uac01\uc740 \uc5b4\ub5a4\uc9c0 \ub4f1\uc744 \uac1d\uad00\uc801\uc73c\ub85c \ud3c9\uac00\ud569\ub2c8\ub2e4.
\n* \uc120\ud638\ub3c4 \ubc0f \uad00\uc2ec\uc0ac \uace0\ub824<\/strong>: \uc5b4\ub5a4 \uc885\ub958\uc758 \uc6b4\ub3d9\uc5d0 \ud765\ubbf8\ub97c \ub290\ub07c\ub294\uc9c0, \uc990\uac70\uc6c0\uc744 \ub290\ub07c\ub294 \ud65c\ub3d9\uc740 \ubb34\uc5c7\uc778\uc9c0 \ud30c\uc545\ud558\uc5ec \uc6b4\ub3d9\uc5d0 \ub300\ud55c \ub3d9\uae30\ub97c \ubd80\uc5ec\ud569\ub2c8\ub2e4.<\/p>\n

2. \ud604\uc2e4\uc801\uc774\uace0 \uad6c\uccb4\uc801\uc778 \ubaa9\ud45c \uc124\uc815<\/h3>\n

“\uac74\uac15\ud574\uc9c8 \uac70\uc57c” \ubcf4\ub2e4\ub294 “\ub9e4\uc77c 10\ubd84\uc529 \uc81c\uc790\ub9ac \uac77\uae30\ub97c \ud560 \uac70\uc57c”, “\ud55c \ub2ec \uc548\uc5d0 \uc758\uc790 \uc2a4\ucffc\ud2b8 5\ud68c\uc529 2\uc138\ud2b8\ub97c \ubb34\ub9ac \uc5c6\uc774 \ud560 \uac70\uc57c”\uc640 \uac19\uc774 \uad6c\uccb4\uc801\uc774\uace0 \uce21\uc815 \uac00\ub2a5\ud558\uba70 \ub2ec\uc131 \uac00\ub2a5\ud55c \ubaa9\ud45c<\/strong>\ub97c \uc124\uc815\ud569\ub2c8\ub2e4. \uc791\uc740 \ubaa9\ud45c\ubd80\ud130 \uc2dc\uc791\ud558\uc5ec \uc131\ucde8\uac10\uc744 \ub290\ub07c\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

3. \uc6b4\ub3d9 \uad6c\uc131 \ubc0f \uc2dc\uac04 \ubc30\ubd84<\/h3>\n

* **\uc900\ube44\uc6b4\ub3d9**: 5~10\ubd84 (\uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d, \uc81c\uc790\ub9ac \uac77\uae30)
\n* **\ubcf8 \uc6b4\ub3d9**: 10~30\ubd84 (\uadfc\ub825, \uade0\ud615, \uc720\uc5f0\uc131, \uc720\uc0b0\uc18c \uc6b4\ub3d9 \uc911 2~3\uac00\uc9c0 \uc870\ud569)
\n* **\uc815\ub9ac\uc6b4\ub3d9**: 5~10\ubd84 (\uc804\uc2e0 \uc2a4\ud2b8\ub808\uce6d)
\n\ub9e4\uc77c \uac19\uc740 \uc6b4\ub3d9\ub9cc \ubc18\ubcf5\ud558\uae30\ubcf4\ub2e4\ub294 \uc694\uc77c\ubcc4\ub85c \ub2e4\ub978 \uc6b4\ub3d9\uc744 \uc870\ud569\ud558\uc5ec \uc9c0\ub8e8\ud568\uc744 \ub35c\uace0 \ub2e4\uc591\ud55c \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\ub3c4\ub85d \uacc4\ud68d\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uc6d4\/\uc218\/\uae08\uc740 \uadfc\ub825 \uc6b4\ub3d9, \ud654\/\ubaa9\uc740 \uade0\ud615 \ubc0f \uc720\uc0b0\uc18c \uc6b4\ub3d9 \ub4f1\uc73c\ub85c \uad6c\uc131\ud569\ub2c8\ub2e4.<\/p>\n

4. \uc810\uc9c4\uc801\uc778 \uac15\ub3c4 \ubc0f \uc2dc\uac04 \uc99d\uac00<\/h3>\n

\ucc98\uc74c\ubd80\ud130 \ubb34\ub9ac\ud558\uc9c0 \uc54a\uace0, \ubab8\uc774 \uc801\uc751\ud558\ub294 \uc18d\ub3c4\uc5d0 \ub9de\ucdb0 \uc6b4\ub3d9 \uac15\ub3c4\uc640 \uc2dc\uac04\uc744 \uc810\uc9c4\uc801\uc73c\ub85c \ub298\ub824\ub098\uac11\ub2c8\ub2e4.<\/strong> \uc608\ub97c \ub4e4\uc5b4, 5\ud68c \ubc18\ubcf5\uc774 \uc26c\uc6cc\uc9c0\uba74 \ud69f\uc218\ub97c \ub298\ub9ac\uac70\ub098, \uac00\ubcbc\uc6b4 \uc544\ub839 \ub300\uc2e0 \uc870\uae08 \ub354 \ubb34\uac70\uc6b4 \ubb3c\uac74\uc744 \uc0ac\uc6a9\ud574\ubd05\ub2c8\ub2e4.<\/p>\n

5. \uafb8\uc900\ud55c \ubaa8\ub2c8\ud130\ub9c1 \ubc0f \uacc4\ud68d \uc870\uc815<\/h3>\n

\uc6b4\ub3d9 \uc77c\uc9c0\ub97c \uc791\uc131\ud558\uc5ec \uc6b4\ub3d9 \ub0b4\uc6a9, \uc2dc\uac04, \uadf8\ub9ac\uace0 \ubab8\uc758 \ubcc0\ud654(\ud1b5\uc99d \uc720\ubb34, \ucee8\ub514\uc158 \ub4f1)\ub97c \uae30\ub85d\ud569\ub2c8\ub2e4. \uc774\ub97c \ubc14\ud0d5\uc73c\ub85c \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc8fc\uae30\uc801\uc73c\ub85c \uac80\ud1a0\ud558\uace0, \uc5b4\ub974\uc2e0\uc758 \uc2e0\uccb4 \uc0c1\ud0dc \ubcc0\ud654\uc5d0 \ub9de\ucdb0 \uc720\uc5f0\ud558\uac8c \uc870\uc815\ud574\uc57c \ud569\ub2c8\ub2e4. \ud544\uc694\ud55c \uacbd\uc6b0 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc544 \uacc4\ud68d\uc744 \uc218\uc815\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n

‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\uc640 \ud568\uaed8\ud558\ub294 \uac74\uac15\ud55c \ub178\ub144<\/h2>\n

‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\ub294 \uc5b4\ub974\uc2e0 \ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9\uc758 \uc911\uc694\uc131\uc744 \uae4a\uc774 \uc778\uc2dd\ud558\uace0 \uc788\uc73c\uba70, \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc548\uc804\ud558\uace0 \ud6a8\uacfc\uc801\uc73c\ub85c \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\ub3c4\ub85d \uc804\ubb38\uc801\uc778 \uc9c0\uc6d0\uc744 \uc544\ub07c\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n

* **\uc804\ubb38 \uc694\uc591\ubcf4\ud638\uc0ac\uc758 \ucf00\uc5b4**: ‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\uc758 \uc219\ub828\ub41c \uc694\uc591\ubcf4\ud638\uc0ac\ub4e4\uc740 \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \ud2b9\uc131\uc744 \uc815\ud655\ud788 \ud30c\uc545\ud558\uc5ec \uc8fc\uce58\uc758\uc640\uc758 \uc0c1\ub2f4\uc744 \ud1b5\ud574 \ub9de\ucda4\ud615 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc218\ub9bd\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \ub4dc\ub9bd\ub2c8\ub2e4.
\n* **\uc548\uc804\ud55c \uc6b4\ub3d9 \ud658\uacbd \uc870\uc131**: \uc694\uc591\ubcf4\ud638\uc0ac\uac00 \uc5b4\ub974\uc2e0\uc758 \uacc1\uc5d0\uc11c \uc548\uc804\ud558\uac8c \uc6b4\ub3d9\uc744 \uc9c0\ub3c4\ud558\uace0 \ud639\uc2dc \ubaa8\ub97c \uc0c1\ud669\uc5d0 \ub300\ube44\ud558\uc5ec \uc606\uc5d0\uc11c \uc9c0\ucf1c\ubd05\ub2c8\ub2e4. \ub099\uc0c1 \uc608\ubc29\uc744 \uc704\ud55c \ud658\uacbd \uc870\uc131\ub3c4 \uaf3c\uaf3c\ud788 \uccb4\ud06c\ud569\ub2c8\ub2e4.
\n* **\uc6b4\ub3d9 \ub3d9\uae30 \ubd80\uc5ec \ubc0f \uc815\uc11c\uc801 \uc9c0\uc9c0**: \ud63c\uc790 \uc6b4\ub3d9\ud558\uae30 \uc5b4\ub824\uc6cc\ud558\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc694\uc591\ubcf4\ud638\uc0ac\ub294 \uae0d\uc815\uc801\uc778 \uaca9\ub824\uc640 \uc9c0\uc9c0\ub97c \ud1b5\ud574 \uc6b4\ub3d9\uc5d0 \ub300\ud55c \ud765\ubbf8\ub97c \uc720\ubc1c\ud558\uace0 \uafb8\uc900\ud788 \uc6b4\ub3d9\ud560 \uc218 \uc788\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4. \ud568\uaed8 \uc6c3\uace0 \uc774\uc57c\uae30\ud558\uba70 \uc6b4\ub3d9\ud558\ub294 \uc2dc\uac04\uc740 \uc5b4\ub974\uc2e0\uc758 \uc815\uc2e0 \uac74\uac15\uc5d0\ub3c4 \ud070 \ud65c\ub825\uc774 \ub429\ub2c8\ub2e4.
\n* **\uc804\uc778\uc801 \uac74\uac15 \uad00\ub9ac**: \uc6b4\ub3d9\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc2dd\ub2e8 \uad00\ub9ac, \uc778\uc9c0 \ud65c\ub3d9, \uc815\uc11c \uc9c0\uc6d0 \ub4f1 \uc804\ubc18\uc801\uc778 \uc0dd\ud65c \ucf00\uc5b4\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc0b6\uc744 \uc885\ud569\uc801\uc73c\ub85c \uc9c0\uc6d0\ud569\ub2c8\ub2e4.<\/p>\n

\uacb0\ub860<\/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\uc874\uac10 \ud5a5\uc0c1, \uc0b6\uc758 \ud65c\ub825 \uc99d\uc9c4, \uadf8\ub9ac\uace0 \ub3c5\ub9bd\uc801\uc778 \uc77c\uc0c1\uc0dd\ud65c \uc720\uc9c0<\/strong>\uc5d0 \uacb0\uc815\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ub0a0\uc528\ub098 \uc678\ubd80 \ud658\uacbd\uc5d0 \uad6c\uc560\ubc1b\uc9c0 \uc54a\uace0 \uc5b8\uc81c\ub4e0 \uc548\uc804\ud558\uac8c \ud560 \uc218 \uc788\ub294 \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \ucd5c\uc801\uc758 \uac74\uac15 \uad00\ub9ac \uc194\ub8e8\uc158\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n

‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\ub294 \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc758 \uc18c\uc911\ud55c \uc0b6\uc744 \uc9c0\ud0a4\uae30 \uc704\ud574 \ucd5c\uc120\uc744 \ub2e4\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\uac00 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud65c\uae30\ucc2c \ub178\ub144\uc744 \uc704\ud55c \uc791\uc740 \ubc1c\uac78\uc74c\uc774 \ub418\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4. \uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\ub2e4\uba74 \uc5b8\uc81c\ub4e0 ‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\uc5d0 \ubb38\uc758\ud574\uc8fc\uc138\uc694. \uc5b4\ub974\uc2e0\uc758 \ube5b\ub098\ub294 \ub178\ub144\uc744 \uc704\ud574 \ud568\uaed8 \ub178\ub825\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc0b6\uc744 \uc9c0\ud5a5\ud558\ub294 ‘\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4’\uc785\ub2c8\ub2e4. \uc6b0\ub9ac\uc758 \uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \ub098\uc774\uac00 \ub4e4\uc218\ub85d \uc2e0\uccb4 \ud65c\ub3d9\uc758 \uc911\uc694\uc131\uc740 \ub354\uc6b1 \ucee4\uc9d1\ub2c8\ub2e4. \ud2b9\ud788 \uc678\ubd80 \ud65c\ub3d9\uc774 \uc5b4\ub835\uac70\ub098 \uc548\uc804\uc0c1\uc758 \uc774\uc720\ub85c \uc2e4\ub0b4\uc5d0\uc11c \ubcf4\ub0b4\ub294 \uc2dc\uac04\uc774 \ub9ce\uc544\uc9c8 \ub54c, \uafb8\uc900\ud55c \uc2e4\ub0b4 \uc6b4\ub3d9\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc778 \uc694\uc18c\uac00 \ub429\ub2c8\ub2e4. \ub2e8\uc21c\ud55c \uc6b4\ub3d9\uc744 \ub118\uc5b4, \uac1c\uac1c\uc778\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc2e0\uccb4 \ub2a5\ub825\uc5d0 \ub9de\ucd98 ‘\ub9de\ucda4\ud615 \uc2e4\ub0b4 \uc6b4\ub3d9’\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc0b6\uc758 \uc9c8\uc744 \ud604\uc800\ud788 […]<\/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-6527","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\/6527","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=6527"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/6527\/revisions"}],"predecessor-version":[{"id":6528,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/6527\/revisions\/6528"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}