{"id":1158,"date":"2022-12-07T16:51:36","date_gmt":"2022-12-07T07:51:36","guid":{"rendered":"https:\/\/thehealthtips.net\/?p=1158"},"modified":"2022-12-07T17:27:45","modified_gmt":"2022-12-07T08:27:45","slug":"%ec%b6%94%ec%9a%b4-%eb%b0%94%ea%b9%a5-%eb%a7%90%ea%b3%a0%ea%b2%a8%ec%9a%b8%ec%b2%a0-%ec%8b%a4%eb%82%b4-%ec%9a%b4%eb%8f%99-4%ea%b0%80%ec%a7%80","status":"publish","type":"post","link":"https:\/\/thehealthtips.net\/?p=1158","title":{"rendered":"\ucd94\uc6b4 \ubc14\uae65 \ub9d0\uace0\u2026\uaca8\uc6b8\ucca0 \uc2e4\ub0b4 \uc6b4\ub3d9 4\uac00\uc9c0]"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"800\" height=\"8\" src=\"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/0001-7.jpg?resize=800%2C8&#038;ssl=1\" alt=\"\" class=\"wp-image-1146\" srcset=\"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/0001-7.jpg?w=873&amp;ssl=1 873w, https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/0001-7.jpg?resize=300%2C3&amp;ssl=1 300w, https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/0001-7.jpg?resize=768%2C8&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-recalc-dims=\"1\" \/><\/figure>\n\n\n\n<p>\ucd94\uc6b4 \ub0a0\uc528\ub294 \uc6b4\ub3d9\ud560 \uacb0\uc2ec\uc744 \uc5b4\ub835\uac8c \ub9cc\ub4e0\ub2e4. \uc637\uae43\uc744 \ud30c\uace0\ub4dc\ub294 \ucc2c \ubc14\ub78c\uacfc \ub354\ubd88\uc5b4 \uc9e7\uc544\uc9c4 \ub0ae \uae38\uc774\ub3c4 \ubc16\uc5d0 \ub098\uac08 \uc758\uc9c0\ub97c \uaebe\ub294 \uc694\uc778 \uc911 \ud558\ub098\ub2e4. \uadf8\ub7fc\uc5d0\ub3c4 \ubd88\uad6c\ud558\uace0, \uc6b4\ub3d9\uc740 \uc0ac\uacc4\uc808 \uafb8\uc900\ud788 \ud574\uc57c \ud55c\ub2e4. \ubbf8\uad6d \uc2ec\uc7a5\ud611\ud68c(American Heart Association)\uc5d0\uc11c\ub294 \uac74\uac15\uc744 \uc704\ud574 \uc77c\uc8fc\uc77c\uc5d0 150\ubd84 \uc815\ub3c4 \uc6b4\ub3d9\ud558\ub294 \uac83\uc744 \uad8c\uc7a5\ud558\uba70, \ud2b9\ud788 \uc77c\uc8fc\uc77c\uc5d0 2\uc77c\uc740 \ub192\uc740 \uac15\ub3c4\uc758 \uadfc\uc721 \uc6b4\ub3d9\uc744 \ud558\ub294 \uac83\uc744 \ucd94\ucc9c\ud55c\ub2e4. \ucd94\uc6b4 \ub0a0\uc528 \ub54c\ubb38\uc5d0 \uc9d1 \ubc16\uc73c\ub85c \ub098\uac00\ub294 \uac83\uc774 \ub450\ub824\uc6b4 \uc0ac\ub78c\ub4e4\uc744 \uc704\ud574, \ubbf8\uad6d \uac74\uac15\uc815\ubcf4\uc0ac\uc774\ud2b8 healthline\uc5d0\uc11c\ub294 \uc9d1\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \uc2e4\ub0b4 \uc6b4\ub3d9 4\uac00\uc9c0\ub97c \uc18c\uac1c\ud588\ub2e4.<\/p>\n\n\n\n<ol>\n<li>\uce90\ud2c0\ubca8 \uc2a4\uc719(Kettlebell swings)<br>\uce90\ud2c0\ubca8\uc740 \uc1e0\ub85c \ub9cc\ub4e0 \ucd94 \uc704\uc5d0 \uc190\uc7a1\uc774\uac00 \ub2ec\ub9b0 \uc6b4\ub3d9 \uae30\uad6c\uc774\ub2e4. \uc190\uc5d0 \uac10\uae30\ub294 \ud3b8\ud55c \uadf8\ub9bd\uac10\uc744 \uac00\uc9c0\uace0 \uc788\uc73c\uba70, \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \ubb34\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ub3d9\uc2dc\uc5d0 \ud560 \uc218 \uc788\ub2e4. \ud2b9\ud788 \uce90\ud2c0\ubca8\uc744 \ub450 \uc190\uc73c\ub85c \uc7a1\uace0 \ucd94\uc758 \uc9c4\uc790 \uc6b4\ub3d9\ucc98\ub7fc \ub4dc\ub294 \uce90\ud2c0\ubca8 \uc2a4\uc719\uc744 \ud558\uba74 \uc57d 300kcal\ub97c 20\ubd84 \uc548\uc5d0 \uc5f0\uc18c\uc2dc\ud0ac \uc218 \uc788\ub2e4.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/11-4.jpeg?resize=344%2C220&#038;ssl=1\" alt=\"\" class=\"wp-image-1172\" width=\"344\" height=\"220\" srcset=\"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/11-4.jpeg?w=687&amp;ssl=1 687w, https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/11-4.jpeg?resize=300%2C192&amp;ssl=1 300w\" sizes=\"(max-width: 344px) 100vw, 344px\" data-recalc-dims=\"1\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">\uce90\ud2c0\ubca8<\/p>\n\n\n\n<p>\u2460 \ub450 \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9b0 \ub4a4 \ubb34\ub98e\uc744 \uc57d\uac04 \uad6c\ubd80\ub9ac\uace0 \uc120\ub2e4.<br>\u2461 \ub450 \uc190\uc5d0 \uce90\ud2c0\ubca8 \uc190\uc7a1\uc774\ub97c \uc7a1\uc740 \ub4a4 \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\ub294\ub2e4. \uac00\uc2b4\uc744 \uaf49 \uc870\uc774\uace0 \ub4f1\uacfc \ubaa9\uc740 \uace7\uac8c \ud3b8\ub2e4.<br>\u2462 \ud314\uc744 \ub0b4\ub9ac\uba74\uc11c \uc5c9\ub369\uc774\ub97c \uad6c\ubd80\ub824 \uce90\ud2c0\ubca8\uc774 \ub2e4\ub9ac \uc0ac\uc774\ub85c \uac00\ub3c4\ub85d \ud55c\ub2e4.<br>\u2463 \ubc18\ub3d9\uc744 \uc774\uc6a9\ud574 \uce90\ud2c0\ubca8\uc744 \ub4e0 \ud314\uc744 \uc704\ub85c \ubed7\ub294\ub2e4. \uc774\ub54c \uce90\ud2c0\ubca8\uc774 \ud131 \uc704\ub85c \uc62c\ub77c\uac00\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud55c\ub2e4.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<ol start=\"2\">\n<li>\uc2a4\ucffc\ud2b8(Squats)<br>\uc2a4\ucffc\ud2b8\ub294 \ud558\uccb4\ub97c \ub2e8\ub828\uc2dc\ud0a4\ub294 \uac00\uc7a5 \uae30\ubcf8\uc801\uc778 \uc6b4\ub3d9\uc73c\ub85c, \ud5c8\ubc85\uc9c0\uc640 \uc5c9\ub369\uc774, \uc885\uc544\ub9ac \ub4f1\uc758 \uadfc\ub825\uc744 \ud0a4\uc6b0\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4. \uc2a4\ucffc\ud2b8\ub97c \ud1b5\ud574 \ud558\uccb4 \uadfc\uc721\uc744 \ubc1c\ub2ec\uc2dc\ud0a4\uba74 \uad00\uc808 \ud1b5\uc99d\uc744 \uacbd\uac10\uc2dc\ud0ac \uc218 \uc788\uace0, \uc2e0\uc9c4\ub300\uc0ac\uac00 \ud65c\uc131\ud654\ub418\uc5b4 \uc804\ubc18\uc801\uc778 \uac74\uac15 \ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0\uc774 \ub41c\ub2e4. \ub2e8, \uc2a4\ucffc\ud2b8\ub294 \ubc14\ub978 \uc790\uc138\uac00 \uc911\uc694\ud558\ub2e4. \uc798\ubabb\ub41c \uc790\uc138\ub85c \uc6b4\ub3d9\ud558\uba74 \uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uc624\uace0, \ubd80\uc0c1\uc744 \uc785\uc744 \uc704\ud5d8\uc774 \uc788\ub2e4. \ud2b9\ud788 \uc9d1\uc5d0\uc11c \ud63c\uc790 \uc6b4\ub3d9\ud560 \ub54c \ub098\uc05c \uc790\uc138\ub85c \ub3d9\uc791\uc744 \ubc18\ubcf5\ud558\uae30 \uc26c\uc6b0\ubbc0\ub85c, \ubc14\ub978 \uc790\uc138\ub97c \ucda9\ubd84\ud788 \uc775\ud78c \ud6c4 \uc2dc\ud589\ud574\uc57c \ud55c\ub2e4.<br>\u2460 \ub611\ubc14\ub85c \uc120 \uc790\uc138\ub85c \uc120 \ub4a4, \ubc1c\uc740 \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \uc57d\uac04 \ub113\uac8c \ubc8c\ub9b0\ub2e4. \uac00\uc2b4\uc744 \ub0b4\ubc00\uace0 \ubab8 \uc911\uc2ec\ubd80\uc5d0 \ud798\uc744 \uc2e3\ub294\ub2e4.<br>\u2461 \uc758\uc790\uc5d0 \uc549\ub294 \uac83\ucc98\ub7fc \ubb34\ub98e\uc744 \uad6c\ubd80\ub9ac\uace0 \uc5c9\ub369\uc774\ub97c \ub4a4\ub85c \ubc00\uc5b4\uc900\ub2e4. \ud131\uc740 \uc544\ub798\ub85c \ub2f9\uae34\ub2e4.<br>\u2462 \ud5c8\ubc85\uc9c0\uac00 \ub545\uacfc \ud3c9\ud589\uc774 \ub420 \ub54c\uae4c\uc9c0 \uc544\ub798\ub85c \ub0b4\ub9b0\ub2e4. \uc774\ub54c \ubc1c\ub4a4\uafc8\uce58\uc640 \ubb34\ub98e\uc758 \uccb4\uc911\uc774 \ubc1c\uac00\ub77d\uacfc \uac19\uc740 \ubc29\ud5a5\uc73c\ub85c \uc774\ub3d9\ud558\ub3c4\ub85d \ud55c\ub2e4.<br>\u2462 \ub2e4\ub9ac\ub97c \ubed7\uace0 \ub2e4\uc2dc \ub611\ubc14\ub85c \uc120\ub2e4.<br>\u2463 \uc774 \ub3d9\uc791\uc744 \ucd5c\ub300 \ud55c \ubc88\uc5d0 20\ud68c \ubc18\ubcf5\ud55c\ub2e4.\n<ul>\n<li><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>\ubc84\ud53c(Burpees)<br>\ubc84\ud53c\ub294 \uc804\uc2e0 \uc6b4\ub3d9\uc73c\ub85c, \uc2ec\ud608\uad00\uacfc \uadfc\ub825, \uc9c0\uad6c\ub825\uc744 \ud5a5\uc0c1\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4. \ud558\uc774\ub2e5 \uc6b4\ub3d9\uc0c1\ub2f4 \uc815\uc6b4\uacbd \uc6b4\ub3d9\uc804\ubb38\uac00\ub294 \ud558\uc774\ub2e5 \uce7c\ub7fc\uc5d0\uc11c \u201c\ubc84\ud53c\ub294 \ub3d9\uc791 \uc2dc\uc791\uc5d0\uc11c \ub05d\ub0a0 \ub54c\uae4c\uc9c0 \uac70\uc758 \ubaa8\ub4e0 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uba70, \ub204\uad6c\ub098 1~2\ubc88\ub9cc \ud574\ubcf4\uba74 \ubc14\ub85c \uc6b4\ub3d9\uc744 \uc9c4\ud589\ud560 \uc218 \uc788\ub2e4\u201d\ub77c\uace0 \uc124\uba85\ud588\ub2e4. \ub2e8, \u201c\ud5c8\ub9ac\ub098 \ubb34\ub98e, \uc5b4\uae68 \ub4f1 \uad00\uc808\uc5d0 \ubb38\uc81c\uac00 \uc788\ub2e4\uba74 \ubb34\ub9ac\uac00 \ub35c \ud55c \ub2e4\ub978 \uc6b4\ub3d9\uc73c\ub85c \ub300\uccb4\ud560 \uac83\u201d\uc744 \uc870\uc5b8\ud588\ub2e4.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"675\" height=\"277\" src=\"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/22-1.jpeg?resize=675%2C277&#038;ssl=1\" alt=\"\" class=\"wp-image-1160\" srcset=\"https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/22-1.jpeg?w=675&amp;ssl=1 675w, https:\/\/i0.wp.com\/thehealthtips.net\/wp-content\/uploads\/2022\/12\/22-1.jpeg?resize=300%2C123&amp;ssl=1 300w\" sizes=\"(max-width: 675px) 100vw, 675px\" data-recalc-dims=\"1\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">\ubc84\ud53c \ub3d9\uc791<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><br>\u2460 \uc591\ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ub611\ubc14\ub85c \uc120\ub2e4.<br>\u2461 \ubb34\ub98e\uc744 \uad6c\ubd80\ub824 \ucabc\uadf8\ub9ac\ub824 \uc549\uc544 \uc190\uc744 \ub545\uc5d0 \uc9da\ub294\ub2e4.<br>\u2462 \uc190\uc774 \ub545\uc5d0 \ub2ff\uc790\ub9c8\uc790 \ub2e4\ub9ac\ub97c \ub4a4\ub85c \ucb49 \ubed7\uc5b4\uc11c \ud50c\ub7ad\ud06c \uc790\uc138\ub97c \ud55c\ub2e4. \uc774\ub54c \uc5c9\ub369\uc774\uac00 \ucc98\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ud55c\ub2e4.<br>\u2463 \ud50c\ub7ad\ud06c \ub3d9\uc791\uc744 \ud55c \uc989\uc2dc \uac00\uc2b4\uc744 \ubc14\ub2e5\uc5d0\uc11c \ubc00\uc5b4 \uc62c\ub9b0 \ub2e4\uc74c, \ub2e4\uc2dc \ub2e4\ub9ac\ub97c \uc6d0\ub798 \uc2dc\uc791 \uc704\uce58\ub85c \uc810\ud504\ud558\uba70 \ub3cc\uc544\uc640 \uc704\uce58\uc2dc\ud0a8\ub2e4.<br>\u2464 \ud314\uc744 \uba38\ub9ac \uc704\ub85c \uc62c\ub9ac\uba74\uc11c \ub611\ubc14\ub85c \uc120\ub2e4.<\/p>\n\n\n\n<ol start=\"4\">\n<li>\ud314\uad7d\ud600\ud3b4\uae30(Pushups)<br>\ub300\ud45c\uc801\uc778 \ud558\uccb4 \uadfc\ub825 \uc6b4\ub3d9\uc73c\ub85c \uc2a4\ucffc\ud2b8\uac00 \uc788\uace0, \uc0c1\uccb4 \uc6b4\ub3d9\uc73c\ub85c\ub294 \ud314\uad7d\ud600\ud3b4\uae30\uc778 \ud478\uc26c\uc5c5\uc774 \uc788\ub2e4. \ud478\uc26c\uc5c5\uc740 \ubab8\uc744 \ub545\uc5d0 \uc5ce\ub4dc\ub9b0 \ucc44 \ud314\uc758 \ud798\uc744 \uc0ac\uc6a9\ud574 \ubab8\uc744 \ub4e4\uc5b4\uc62c\ub9ac\ub294 \uc6b4\ub3d9\uc73c\ub85c \ubab8\uc758 \uc911\uc2ec\uc778 \ucf54\uc5b4, \uc0bc\uac01\uae08, \uac00\uc2b4, \uc0bc\ub450\uadfc, \uc774\ub450\uadfc\uc744 \uac15\ud654\ud558\ub294 \ud6a8\uacfc\uac00 \uc788\ub2e4. \ud558\uc9c0\ub9cc \uadfc\ub825\uc774 \uc5c6\ub294 \uacbd\uc6b0 \uc77c\ubc18\uc801\uc778 \ud314\uad7d\ud600\ud3b4\uae30 \uc790\uc138\ub97c \ud558\uae30\ub294 \uc27d\uc9c0 \uc54a\ub2e4. \uc774\ub7f4 \ub550 \ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ud558\ub294 \ub4f1 \uc870\uae08 \uc26c\uc6b4 \ubc29\ubc95\uc73c\ub85c \uc2dc\uc791\ud558\ub294 \uac83\uc744 \ucd94\ucc9c\ud55c\ub2e4.<br>\u2460 \ud50c\ub7ad\ud06c \uc790\uc138\ub85c \uc2dc\uc791\ud55c\ub2e4. \uc190\uc740 \ubc14\ub2e5\uc5d0 \ub450\ub418 \uc5b4\uae68\ub108\ube44\ubcf4\ub2e4 \uc57d\uac04 \ub113\uac8c \ubc8c\ub9ac\uace0, \ub4f1\uc774 \ucc98\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \uc5b4\uae68\ubf08\ub97c \uc55e\ub4a4\ub85c \ub2f9\uaca8\uc900\ub2e4.<br>\u2461 \uc911\uc2ec\uc744 \uc7a1\uace0 \ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub824 \ubab8\uc744 \uc544\ub798\ub85c \ub0b4\ub9b0\ub2e4. \uc774\ub54c \ud314\uafc8\uce58\ub294 \ub4a4\ub97c \ud5a5\ud574\uc57c \ud55c\ub2e4.<br>\u2462 \ud314\uc774 90\ub3c4\uac00 \ub420 \ub54c\uae4c\uc9c0 \ubab8\uc744 \uc219\uc778 \ub2e4\uc74c, \ud314\uc744 \ud3b4\uba74\uc11c \ucc98\uc74c \uc790\uc138\ub85c \ub3cc\uc544\uac04\ub2e4.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>\ucd94\uc6b4 \ub0a0\uc528 \ub54c\ubb38\uc5d0 \uc9d1 \ubc16\uc73c\ub85c \ub098\uac00\ub294 \uac83\uc774 \ub450\ub824\uc6b4 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