\uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc704\ud55c \uc2dd\ub2e8\uacfc \uc6b4\ub3d9 \ub8e8\ud2f4\uc744 \ub9cc\ub4dc\ub294 \uac83\uc740 \ub2e8\uc21c\ud55c \uccb4\uc911 \uac10\ub7c9\uc744 \ub118\uc5b4\uc11c, \ubab8\uacfc \ub9c8\uc74c\uc758 \uc804\ubc18\uc801\uc778 \uac74\uac15\uc744 \uc99d\uc9c4\uc2dc\ud0a4\ub294 \uc911\uc694\ud55c \uacfc\uc815\uc785\ub2c8\ub2e4. \uac74\uac15\ud55c \uc2dd\uc0ac\uc640 \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc740 \uc11c\ub85c \uc0c1\ud638 \ubcf4\uc644\uc801\uc778 \uad00\uacc4\uc5d0 \uc788\uc73c\uba70, \uc774\ub97c \ud1b5\ud574 \uc5d0\ub108\uc9c0 \uc218\uc900\uc744 \ub192\uc774\uace0, \uba74\uc5ed\ub825\uc744 \uac15\ud654\ud558\uba70, \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac\ub294 \ubb3c\ub860 \uc815\uc2e0\uc801 \uc548\uc815\uae4c\uc9c0 \ub3c4\ubaa8\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc2dd\uc0ac\uc640 \uc6b4\ub3d9\uc740 \ud558\ub098\uc758 \ub77c\uc774\ud504\uc2a4\ud0c0\uc77c\ub85c \uacb0\ud569\ub418\uc5b4\uc57c \ud558\uba70, \uc774\ub97c \uc9c0\uc18d \uac00\ub2a5\ud558\uac8c \ub9cc\ub4e4\uae30 \uc704\ud55c \uade0\ud615 \uc7a1\ud78c \uc811\uadfc\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n
\uac74\uac15\ud55c \uc2dd\ub2e8\uc740 \uade0\ud615 \uc7a1\ud78c \uc601\uc591\uc18c\uc758 \uc12d\ucde8\ub97c \uc758\ubbf8\ud569\ub2c8\ub2e4. \uac01 \uc2dd\uc0ac\uc5d0\uc11c \uc801\uc808\ud55c \ube44\uc728\ub85c \ud0c4\uc218\ud654\ubb3c, \ub2e8\ubc31\uc9c8, \uc9c0\ubc29, \ube44\ud0c0\ubbfc, \ubbf8\ub124\ub784, \uc12c\uc720\uc9c8\uc744 \ud3ec\ud568\uc2dc\ucf1c\uc57c \ud569\ub2c8\ub2e4. \uc774\ub97c \uc704\ud574 \ub2e4\uc591\ud55c \uc2dd\ud488\uad70\uc744 \ud3ec\ud568\uc2dc\ud0a4\uace0, \uc2e0\uc120\ud558\uace0 \uc790\uc5f0\uc801\uc778 \uc7ac\ub8cc\ub97c \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n
\uc2dd\ub2e8\uc758 \ud575\uc2ec\uc740 \uac00\uacf5\ub41c \uc2dd\ud488\uc744 \ucd5c\uc18c\ud654\ud558\uace0, \uc790\uc5f0\uc2dd\ud488\uc744 \uc6b0\uc120\uc2dc\ud558\ub294 \uac83\uc785\ub2c8\ub2e4. \uc2e0\uc120\ud55c \ucc44\uc18c, \uacfc\uc77c, \ud1b5\uace1\ubb3c, \uac74\uac15\ud55c \uc9c0\ubc29(\uc608: \uc544\ubcf4\uce74\ub3c4, \uc62c\ub9ac\ube0c\uc720, \uacac\uacfc\ub958), \uace0\ub2e8\ubc31 \uc2dd\ud488(\uc608: \uc0dd\uc120, \ub2ed\uac00\uc2b4\uc0b4, \ub450\ubd80, \ucf69\ub958)\uc744 \uc801\uc808\ud558\uac8c \ubc30\uce58\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uac00\uacf5\uc2dd\ud488\uacfc \ucca8\uac00\ub41c \uc124\ud0d5, \uc18c\uae08, \uc778\uacf5 \uc870\ubbf8\ub8cc\ub294 \uac00\ub2a5\ud55c \ud55c \ud53c\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n
\uc2dd\uc0ac \uc2dc\uac04\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4. \uaddc\uce59\uc801\uc778 \uc2dd\uc0ac \uc2dc\uac04\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc2e0\uccb4 \ub9ac\ub4ec\uc744 \ub9de\ucd94\uace0 \ud608\ub2f9 \uc218\uce58\ub97c \uc548\uc815\uc801\uc73c\ub85c \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ud558\ub8e8 \uc138 \ub07c \uc2dd\uc0ac\ub294 \ubb3c\ub860, \ud544\uc694\uc5d0 \ub530\ub77c \uac74\uac15\ud55c \uac04\uc2dd\ub3c4 \ud3ec\ud568\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac04\uc2dd\uc73c\ub85c\ub294 \uacfc\uc77c, \uc694\uac70\ud2b8, \uacac\uacfc\ub958 \ub4f1\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n
\uc2dd\uc0ac \uc911\uc5d0\ub294 \ubb3c\uc744 \ucda9\ubd84\ud788 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc218\ubd84\uc740 \uccb4\ub0b4\uc758 \ubaa8\ub4e0 \uc0dd\ub9ac\uc801 \uae30\ub2a5\uc5d0 \ud544\uc218\uc801\uc774\uba70, \ud0c8\uc218 \uc0c1\ud0dc\uc5d0\uc11c\ub294 \uc2e0\uccb4 \uae30\ub2a5\uc774 \uc81c\ub300\ub85c \uc791\ub3d9\ud558\uc9c0 \uc54a\uac8c \ub429\ub2c8\ub2e4. \ud558\ub8e8\uc5d0 2~3\ub9ac\ud130\uc758 \ubb3c\uc744 \ub9c8\uc2dc\ub294 \uac83\uc744 \ubaa9\ud45c\ub85c \ud558\uba70, \uce74\ud398\uc778\uc774\ub098 \uc124\ud0d5\uc774 \ucca8\uac00\ub41c \uc74c\ub8cc\ub294 \ud53c\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n
\uc2dd\ub2e8\uc740 \ub610\ud55c \uac1c\uc778\uc758 \ubaa9\ud45c\uc5d0 \ub9de\ucd94\uc5b4 \uc870\uc808\ud574\uc57c \ud569\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4 \uccb4\uc911 \uac10\ub7c9\uc744 \uc6d0\ud55c\ub2e4\uba74 \uce7c\ub85c\ub9ac \uc12d\ucde8\ub97c \uc870\uc808\ud558\ub418, \uc601\uc591\uc18c\uc758 \uade0\ud615\uc744 \uae68\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud574\uc57c \ud569\ub2c8\ub2e4. \ubc18\uba74 \uadfc\uc721 \uc99d\uac00\ub97c \uc6d0\ud55c\ub2e4\uba74 \uace0\ub2e8\ubc31 \uc2dd\uc0ac\ub97c \uc6b0\uc120\uc2dc\ud558\uace0, \ud0c4\uc218\ud654\ubb3c\uc744 \uc801\uc808\ud788 \uc12d\ucde8\ud558\uc5ec \uc5d0\ub108\uc9c0\ub97c \ubcf4\ucda9\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n
\uc6b4\ub3d9\uc740 \uac74\uac15\ud55c \uc2dd\ub2e8\uacfc \ud568\uaed8 \uc2e0\uccb4 \uac74\uac15\uc744 \ucd5c\uc801\ud654\ud558\ub294 \ub370 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc6b4\ub3d9 \ub8e8\ud2f4\uc740 \uadfc\ub825 \uc6b4\ub3d9, \uc720\uc0b0\uc18c \uc6b4\ub3d9, \uc720\uc5f0\uc131 \uc6b4\ub3d9 \ub4f1 \uc5ec\ub7ec \uc694\uc18c\ub97c \ud3ec\ud568\ud558\uc5ec \uc804\uc2e0\uc744 \uace0\ub8e8 \ub2e8\ub828\ud560 \uc218 \uc788\ub3c4\ub85d \uad6c\uc131\ud558\ub294 \uac83\uc774 \uc774\uc0c1\uc801\uc785\ub2c8\ub2e4.<\/p>\n
\uadfc\ub825 \uc6b4\ub3d9\uc740 \uadfc\uc721\ub7c9\uc744 \ub298\ub9ac\uace0, \uae30\ucd08 \ub300\uc0ac\uc728\uc744 \ub192\uc774\uba70, \uace8\ubc00\ub3c4\ub97c \uac15\ud654\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc8fc 2~3\ud68c, \ud558\ub8e8\uc5d0 30~60\ubd84 \uc815\ub3c4\uc758 \uadfc\ub825 \uc6b4\ub3d9\uc744 \ud3ec\ud568\uc2dc\ud0a4\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ub364\ubca8, \ubc14\ubca8, \uccb4\uc911 \uc6b4\ub3d9(\ud314\uad7d\ud600\ud3b4\uae30, \uc2a4\ucffc\ud2b8, \ub7f0\uc9c0 \ub4f1)\uc744 \ud1b5\ud574 \uc8fc\uc694 \uadfc\uc721\uad70\uc744 \uace8\uace0\ub8e8 \uc6b4\ub3d9\uc2dc\ud0a4\ub3c4\ub85d \ud569\ub2c8\ub2e4. \uadfc\uc721\uc744 \ub108\ubb34 \ube60\ub974\uac8c \uc99d\ub300\uc2dc\ud0a4\uae30\ubcf4\ub2e4\ub294 \uc810\uc9c4\uc801\uc73c\ub85c \uac15\ub3c4\ub97c \ub192\uc5ec\uac00\ub294 \uac83\uc774 \ubd80\uc0c1 \uc608\ubc29\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n
\uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc2ec\ud3d0 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0, \uccb4\uc9c0\ubc29\uc744 \uac10\uc18c\uc2dc\ud0a4\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ub2ec\ub9ac\uae30, \uc790\uc804\uac70 \ud0c0\uae30, \uc218\uc601, \uac77\uae30, HIIT(\uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd) \ub4f1 \ub2e4\uc591\ud55c \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uc8fc 3~4\ud68c 30~60\ubd84\uc529 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \ubc14\ub78c\uc9c1\ud569\ub2c8\ub2e4. \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc2ec\ubc15\uc218\ub97c \uc62c\ub824 \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\uc2dc\ud0a4\uace0, \uc804\ubc18\uc801\uc778 \uccb4\ub825\uacfc \uc9c0\uad6c\ub825\uc744 \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4.<\/p>\n
\uc720\uc5f0\uc131 \uc6b4\ub3d9\ub3c4 \uc6b4\ub3d9 \ub8e8\ud2f4\uc5d0 \ud3ec\ud568\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d\uc740 \uc6b4\ub3d9 \ud6c4 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ud0a4\uace0, \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ud2b9\ud788 \uc694\uac00\ub098 \ud544\ub77c\ud14c\uc2a4\uc640 \uac19\uc740 \uc6b4\ub3d9\uc740 \uc720\uc5f0\uc131\uc744 \uc99d\uac00\uc2dc\ud0ac \ubfd0\ub9cc \uc544\ub2c8\ub77c \uc815\uc2e0\uc801\uc778 \uc548\uc815\uac10\uc744 \uc8fc\uc5b4 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\ub294 \ub370\ub3c4 \uc720\ud6a8\ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \uc804\ud6c4\ub85c 10~15\ubd84 \uc815\ub3c4\uc758 \uc2a4\ud2b8\ub808\uce6d\uc744 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n
\uc6b4\ub3d9\uc740 \uc810\uc9c4\uc801\uc73c\ub85c \uac15\ub3c4\ub97c \ub192\uc5ec\uac00\uba70, \uccb4\ub825\uc774 \uc99d\uac00\ud558\ub294 \ub9cc\ud07c \uc6b4\ub3d9 \uac15\ub3c4\ub3c4 \uc870\uc815\ud574\uc57c \ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \ucd08\ubcf4\uc790\ub77c\uba74 \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\ubd80\ud130 \uc2dc\uc791\ud558\uace0, \uc774\ud6c4 \uc810\ucc28 \uadfc\ub825 \uc6b4\ub3d9\uc744 \ucd94\uac00\ud558\ub294 \ubc29\uc2dd\uc73c\ub85c \uc9c4\ud589\ud569\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 \ud558\ub294 \ube48\ub3c4\ub098 \uac15\ub3c4\ub294 \uac1c\uc778\uc758 \uccb4\ub825 \uc218\uc900\uacfc \ubaa9\ud45c\uc5d0 \ub9de\uac8c \uc870\uc815\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n
\uac74\uac15\ud55c \uc2dd\ub2e8\uacfc \uc6b4\ub3d9\uc740 \uc11c\ub85c \ubc00\uc811\ud558\uac8c \uc5f0\uad00\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \ub2e8\ubc31\uc9c8 \ubcf4\ucda9\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \ud6c4 30\ubd84 \uc774\ub0b4\uc5d0 \ub2e8\ubc31\uc9c8\uc744 \ud3ec\ud568\ud55c \uc2dd\uc0ac\ub97c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uadfc\uc721 \ud68c\ubcf5\uacfc \uc131\uc7a5\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \ub2ed\uac00\uc2b4\uc0b4, \ub450\ubd80, \uc0dd\uc120, \ud639\uc740 \ub2e8\ubc31\uc9c8 \uc250\uc774\ud06c\ub97c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ub610\ud55c, \uc6b4\ub3d9 \uc804\uc5d0\ub294 \ud0c4\uc218\ud654\ubb3c\uc744 \ucda9\ubd84\ud788 \uc12d\ucde8\ud558\uc5ec \uc5d0\ub108\uc9c0\ub97c \ubcf4\ucda9\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ubc14\ub098\ub098\ub098 \uace0\uad6c\ub9c8 \uac19\uc740 \uac74\uac15\ud55c \ud0c4\uc218\ud654\ubb3c\uc740 \uc6b4\ub3d9 \uc911 \uc9c0\uc18d\uc801\uc778 \uc5d0\ub108\uc9c0\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4.<\/p>\n
\uc2dd\ub2e8\uacfc \uc6b4\ub3d9\uc774 \uc720\uae30\uc801\uc73c\ub85c \uc5f0\uacb0\ub418\uba74 \uccb4\uc911 \uac10\ub7c9, \uadfc\uc721 \uc99d\uac00, \uccb4\ub825 \ud5a5\uc0c1\ub4f1 \ubaa9\ud45c \ub2ec\uc131\uc5d0 \ub354 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ub2e8\uae30\uac04\uc758 \uadf9\ub2e8\uc801\uc778 \ub2e4\uc774\uc5b4\ud2b8\ub098 \uc6b4\ub3d9\ubcf4\ub2e4\ub294 \uc9c0\uc18d \uac00\ub2a5\ud55c \ubc29\uc2dd\uc744 \ud0dd\ud558\uc5ec \ubab8\uc774 \uc801\uc751\ud558\uace0 \uac74\uac15\ud558\uac8c \ubcc0\ud654\ud560 \uc218 \uc788\ub3c4\ub85d \ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n
\uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc704\ud55c \uc2dd\ub2e8\uacfc \uc6b4\ub3d9 \ub8e8\ud2f4\uc740 \uc77c\uc2dc\uc801\uc778 \ub178\ub825\uc774 \uc544\ub2c8\ub77c \uc9c0\uc18d \uac00\ub2a5\ud55c \uc2b5\uad00\uc774\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc9c0\ub098\uce58\uac8c \uc81c\uc57d\uc744 \ub450\uc9c0 \uc54a\uace0, \uc77c\uc0c1\uc5d0\uc11c \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc2e4\ucc9c\ud560 \uc218 \uc788\ub294 \ubc29\uc2dd\uc744 \uc120\ud0dd\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uc8fc\ub9d0\uc5d0\ub294 \uc88b\uc544\ud558\ub294 \uc74c\uc2dd\uc744 \uba39\ub418, \ud3c9\uc18c\uc5d0\ub294 \uac74\uac15\ud55c \uc120\ud0dd\uc744 \uc9c0\uc18d\uc801\uc73c\ub85c \uc2e4\ucc9c\ud558\ub294 \ubc29\uc2dd\uc785\ub2c8\ub2e4. \uc6b4\ub3d9 \uc5ed\uc2dc \uac00\ub054\uc740 \uc990\uae30\uae30 \uc704\ud55c \ucde8\ubbf8\ub85c \uc0bc\ub418, \uc8fc 3~4\ud68c \uc774\uc0c1 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n
\uac74\uac15\ud55c \uc0dd\ud65c\uc744 \uc704\ud55c \uc2dd\ub2e8\uacfc \uc6b4\ub3d9 \ub8e8\ud2f4\uc740 \ub2e8\uc21c\ud55c \ubcc0\ud654\uac00 \uc544\ub2c8\ub77c, \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\uace0 \uc804\ubc18\uc801\uc778 \uc6f0\ube59\uc744 \uc99d\uc9c4\uc2dc\ud0a4\ub294 \uc911\uc694\ud55c \uc694\uc18c\uc785\ub2c8\ub2e4. \uc774\ub97c \ud1b5\ud574 \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15\uc744 \ubaa8\ub450 \ucc59\uae30\uba70 \uade0\ud615 \uc7a1\ud78c \ub77c\uc774\ud504\uc2a4\ud0c0\uc77c\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"
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