{"id":2970,"date":"2026-01-17T19:22:55","date_gmt":"2026-01-17T10:22:55","guid":{"rendered":"https:\/\/bspost.co.kr\/?p=2970"},"modified":"2026-03-13T15:10:12","modified_gmt":"2026-03-13T06:10:12","slug":"%f0%9f%92%a4%eb%b6%88%eb%a9%b4%ec%a6%9d-%eb%81%9d%ec%9e%a5%eb%82%b4%eb%8a%94-%ed%95%84%eb%9d%bc%ed%85%8c%ec%8a%a4%f0%9f%98%aa","status":"publish","type":"post","link":"https:\/\/bspost.co.kr\/?p=2970","title":{"rendered":"\ud83d\udca4\ubd88\uba74\uc99d \ub05d\uc7a5\ub0b4\ub294 \ud544\ub77c\ud14c\uc2a4\ud83d\ude2a"},"content":{"rendered":"
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\uc548\ub155\ud558\uc138\uc694 \ud83d\ude42<\/span><\/p>\n

\uc624\ub298\ub3c4 \ud558\ub8e8 \uc885\uc77c \ubc14\uc058\uac8c \ubcf4\ub0b4\uc168\uc8e0?<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
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\ubab8\uc740 \ud53c\uace4\ud55c\ub370\ub3c4, \ub9c9\uc0c1 \ub204\uc6b0\uba74 \uba38\ub9bf\uc18d\uc774 \ubcf5\uc7a1\ud574\uc9c0\uba74\uc11c \uc7a0\uc774 \uc624\uc9c0 \uc54a\ub294 \ub0a0\u2026<\/span><\/p>\n

\uc694\uc998 \uc720\ub3c5 \uadf8\ub7f0 \ub0a0\uc774 \ub9ce\uc544\uc9c4 \uac83 \uac19\uc544\uc694.<\/span><\/p>\n

\uc800\ub3c4 \ucd5c\uadfc \ub4e4\uc5b4 \uc7a0\ub4dc\ub294 \ub370 \uc2dc\uac04\uc774 \uc624\ub798 \uac78\ub9ac\uace0,<\/span><\/p>\n

\uae4a\uc740 \uc7a0\uc744 \uc790\uc9c0 \ubabb\ud574\uc11c \uacc4\uc18d \ud53c\uace4\ud568\uc744 \ub290\uaf08\uac70\ub4e0\uc694.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\uc2a4\ub9c8\ud2b8\ud3f0\uc744 \uc624\ub798 \ubcf4\uace0 \uc790\ub294 \uc2b5\uad00, \ubd88\uaddc\uce59\ud55c \uc218\uba74 \uc2dc\uac04,<\/span><\/p>\n

\uacc4\uc18d \uba38\ub9ac\ub97c \ub5a0\ub098\uc9c0 \uc54a\ub294 \uac71\uc815\uac70\ub9ac\ub4e4\u2026<\/span><\/p>\n

\uc774\ub7f0 \uac83\ub4e4\uc774 \uc313\uc774\uace0 \uc313\uc774\ub2e4 \ubcf4\uba74 \uc5b4\ub290\uc0c8 \u2018\ubd88\uba74\uc99d\u2019\uc774\ub77c\ub294 \uc774\ub984\uc73c\ub85c \ub2e4\uac00\uc624\ub354\ub77c\uace0\uc694.<\/span><\/p>\n

\u200b<\/span><\/p>\n

\uc7a0\uc774 \ubd80\uc871\ud558\uba74 \ud558\ub8e8 \uc804\uccb4\uc758 \ucee8\ub514\uc158\uc774 \ubb34\ub108\uc9c0\ub294 \uac74 \ubb3c\ub860\uc774\uace0,<\/span><\/p>\n

\uac10\uc815\ub3c4 \uc608\ubbfc\ud574\uc9c0\uace0 \uc9d1\uc911\ub825\ub3c4 \ub69d \ub5a8\uc5b4\uc9c0\uc8e0.<\/span><\/p>\n

\uadf8\ub798\uc11c \uc800\ucc98\ub7fc <\/span>\uc218\uba74\uc758 \uc9c8<\/b><\/span> \ub54c\ubb38\uc5d0 \uace0\ubbfc\ud558\uace0 \uacc4\uc2e0 \ubd84\ub4e4\uaed8<\/span><\/p>\n

\uc624\ub298\uc740 ‘\uc790\uae30 \uc804 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4’\uc744 \uc18c\uac1c\ud574\ub4dc\ub9ac\ub824\uace0 \ud574\uc694.<\/span><\/p>\n

\u200b<\/span><\/p>\n

\uc0ac\uc2e4 \ud544\ub77c\ud14c\uc2a4\ub294 \ub2e4\uc774\uc5b4\ud2b8\ub098 \uccb4\ud615 \uad50\uc815\ub9cc\uc744 \uc704\ud55c \uc6b4\ub3d9\uc774\ub77c\uace0 \uc0dd\uac01\ud558\ub294 \ubd84\ub4e4\uc774 \ub9ce\uc740\ub370\uc694,<\/span><\/p>\n

\uc54c\uace0 \ubcf4\uba74 <\/span>\ubab8\uacfc \ub9c8\uc74c\uc744 \uc774\uc644\uc2dc\ud0a4\uace0,<\/b><\/span><\/p>\n

\uc790\uc728\uc2e0\uacbd\uc758 \uade0\ud615\uc744 \ub9de\ucdb0\uc8fc\ub294 \ub370\ub3c4 \ud070 \ub3c4\uc6c0<\/b><\/span>\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

\ud2b9\ud788 \uc790\uae30 \uc804\uc5d0 \uac00\ubccd\uac8c \ud574\uc8fc\uba74 \uacfc\ub3c4\ud558\uac8c \uae34\uc7a5\ub41c \uadfc\uc721\uc774 \ud480\ub9ac\uba74\uc11c<\/span><\/p>\n

\uc790\uc5f0\uc2a4\ub7fd\uac8c \uc878\uc74c\uc774 \uc624\uae30\ub3c4 \ud574\uc694.<\/span><\/p>\n

\uc624\ub298 \ud3ec\uc2a4\ud305\uc5d0\uc11c\ub294 <\/span>\ubd88\uba74\uc99d \uc644\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 5\uac00\uc9c0<\/b><\/span>\ub97c \uc18c\uac1c\ud574\ub4dc\ub9b4\uac8c\uc694.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\uc544\uc8fc \uac04\ub2e8\ud55c \ub3d9\uc791\uc774\uc9c0\ub9cc,<\/span><\/p>\n

\uba70\uce60\ub9cc \uafb8\uc900\ud788 \ud574\ubcf4\uba74 \ubd84\uba85\ud788 \uc218\uba74\uc758 \uc9c8\uc774 \uc870\uae08\uc529 \ub2ec\ub77c\uc9c0\ub294 \uac78 \ub290\ub07c\uc2e4 \uc218 \uc788\uc744 \uac70\uc608\uc694.<\/span><\/p>\n

\uadf8\ub7fc, \ucc9c\ucc9c\ud788 \ud638\ud761\ud558\uc2dc\uba74\uc11c \ud568\uaed8 \ub530\ub77c \ud574\ubcfc\uae4c\uc694? \ud83d\ude42<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\ud83e\udde0 <\/span>\ubd88\uba74\uc99d, \uc65c \uc0dd\uae38\uae4c?<\/b><\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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\ud83d\udd39 1. \uc2a4\ud2b8\ub808\uc2a4\uc640 \uacfc\ub3c4\ud55c \uc0dd\uac01<\/b><\/span><\/p>\n

\uac00\uc7a5 \ud754\ud55c \uc6d0\uc778 \uc911 \ud558\ub098<\/b><\/span>\uc608\uc694.<\/span><\/p>\n

\uc5c5\ubb34 \uc555\ubc15, \uc778\uac04\uad00\uacc4, \uacbd\uc81c\uc801 \ubb38\uc81c \ub4f1\uc73c\ub85c <\/span>\ub1cc\uac00 \uacfc\uac01\uc131 \uc0c1\ud0dc<\/b><\/span>\uac00 \ub418\uc5b4 \uc7a0\ub4e4\uae30 \uc5b4\ub824\uc6cc\uc694.<\/span><\/p>\n

‘\ub204\uc6cc\ub3c4 \uba38\ub9bf\uc18d \uc0dd\uac01\uc774 \uacc4\uc18d \ub3c4\ub294’ \uc0c1\ud0dc, \ubc14\ub85c \uc774 \ub54c\ubb38\uc785\ub2c8\ub2e4.<\/span><\/p>\n

\ud83d\udca1 <\/span>\uc774\ub7f4 \ub550 <\/i><\/span>\uc2ec\ud638\ud761, \uba85\uc0c1, \ud544\ub77c\ud14c\uc2a4 \uac19\uc740 \uc774\uc644 \uc6b4\ub3d9\uc774 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\ud83d\udd39 2. \uc2a4\ub9c8\ud2b8\ud3f0, \ub514\uc9c0\ud138 \uae30\uae30 \uc0ac\uc6a9<\/b><\/span><\/p>\n

\uc7a0\ub4e4\uae30 \uc804 <\/span>\ud734\ub300\ud3f0\uc744 \ubcf4\ub294 \uc2b5\uad00<\/b><\/span>, \ub9ce\uc774\ub4e4 \uac00\uc9c0\uace0 \uc788\uc8e0?<\/span><\/p>\n

\uc774\ub54c \ub098\uc624\ub294 <\/span>\ube14\ub8e8\ub77c\uc774\ud2b8<\/b><\/span>\uac00 <\/span>\uba5c\ub77c\ud1a0\ub2cc(\uc218\uba74 \uc720\ub3c4 \ud638\ub974\ubaac)<\/b><\/span> \ubd84\ube44\ub97c \uc5b5\uc81c\ud569\ub2c8\ub2e4.<\/span><\/p>\n

\ub1cc\ub294 \ub0ae\uc774\ub77c\uace0 \ucc29\uac01\ud558\uace0 \uac01\uc131 \uc0c1\ud0dc\uac00 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

\ud83d\udca1 <\/span>\uc774\ub7f4 \ub550 <\/i><\/span>\ucde8\uce68 1\uc2dc\uac04 \uc804\uc5d0\ub294 \uc2a4\ub9c8\ud2b8\ud3f0\uc744 \uba40\ub9ac \ub450\uc138\uc694.<\/span><\/p>\n

\u200b<\/span><\/p>\n

\ud83d\udd39 3. \ubd88\uaddc\uce59\ud55c \uc218\uba74 \uc2b5\uad00<\/b><\/span><\/p>\n

\uc790\ub294 \uc2dc\uac04, \uc77c\uc5b4\ub098\ub294 \uc2dc\uac04\uc774 \ub9e4\uc77c \ub2e4\ub974\uba74 \uc0dd\uccb4 \ub9ac\ub4ec(\uc11c\uce74\ub514\uc548 \ub9ac\ub4ec)\uc774 \uae68\uc9d1\ub2c8\ub2e4.<\/span><\/p>\n

\ud2b9\ud788 \uc8fc\ub9d0\uc5d0 \ub2a6\uac8c \uc790\uace0 \ub2a6\uac8c \uc77c\uc5b4\ub098\ub294<\/span><\/p>\n

\u2018<\/span>\uc218\uba74 \ube5a(Sleep Debt)<\/b><\/span>\u2019\uc740 \ud3c9\uc77c \uc218\uba74\uc758 \uc9c8\uc744 \ub9dd\uac00\ub728\ub9bd\ub2c8\ub2e4.<\/span><\/p>\n

\ud83d\udca1 <\/span>\uc774\ub7f4 \ub550 <\/i><\/span>\uc77c\uc815\ud55c \uc2dc\uac04\uc5d0 \uc790\uace0 \uc77c\uc5b4\ub098\ub294 \uc2b5\uad00\uc744 \ub4e4\uc774\uc138\uc694.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\ud83d\udd39 4. \uacfc\ub3c4\ud55c \uce74\ud398\uc778\u00b7\uc220 \uc12d\ucde8<\/b><\/span><\/p>\n

\uce74\ud398\uc778\uc740 \uac01\uc131 \ud6a8\uacfc\uac00 6~8\uc2dc\uac04 \uc9c0\uc18d\ub3fc\uc694.<\/span><\/p>\n

\ucee4\ud53c, \uc5d0\ub108\uc9c0 \uc74c\ub8cc\ubfd0 \uc544\ub2c8\ub77c <\/span>\ub179\ucc28, \ucf5c\ub77c, \ucd08\ucf5c\ub9bf<\/b><\/span>\uc5d0\ub3c4 \uce74\ud398\uc778\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

\uc220\uc740 \ucc98\uc74c\uc5d4 \uc878\ub9ac\uac8c \ud558\uc9c0\ub9cc, <\/span>\uc218\uba74\uc758 \uae4a\uc774\ub97c \uc595\uac8c<\/b><\/span> \ub9cc\ub4e4\uc5b4 \uc790\uc8fc \uae68\uac8c \ud574\uc694.<\/span><\/p>\n

\ud83d\udca1 <\/span>\uc774\ub7f4 \ub550 <\/i><\/span>\uc624\ud6c4 3\uc2dc \uc774\ud6c4\uc5d4 \uce74\ud398\uc778 \uc904\uc774\uae30!<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\ud83d\udd39 5. \uc6b4\ub3d9 \ubd80\uc871 \ub610\ub294 \ub108\ubb34 \ub2a6\uc740 \uc2dc\uac04 \uc6b4\ub3d9<\/b><\/span><\/p>\n

\uc6b4\ub3d9\uc740 \uc218\uba74\uc5d0 \ub3c4\uc6c0\uc744 \uc8fc\uc9c0\ub9cc, <\/span>\ub2a6\uc740 \uc2dc\uac04\uc758 \uace0\uac15\ub3c4 \uc6b4\ub3d9<\/b><\/span>\uc740<\/span><\/p>\n

\uc624\ud788\ub824 \uccb4\uc628\uacfc \uc2ec\ubc15\uc744 \uc62c\ub824\uc11c <\/span>\uac01\uc131<\/b><\/span>\uc744 \uc720\ub3c4\ud574\uc694.<\/span><\/p>\n

\ubc18\uba74, \uc6b4\ub3d9\uc744 \uac70\uc758 \ud558\uc9c0 \uc54a\ub294 \uacbd\uc6b0\uc5d0\ub3c4 \uc218\uba74\uc758 \uc9c8\uc774 \ub0ae\uc544\uc9d1\ub2c8\ub2e4.<\/span><\/p>\n

\ud83d\udca1 <\/span>\uc774\ub7f4 \ub550 <\/i><\/span>\uc800\ub141 \uc2dd\uc0ac \ud6c4 2\uc2dc\uac04 \uc774\ub0b4 \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uc774\ub098 \ud544\ub77c\ud14c\uc2a4\ub97c \ucd94\ucc9c\ud574\uc694.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\ud83d\udd39 6. \uc6b0\uc6b8\uc99d\u00b7\ubd88\uc548 \uc7a5\uc560 \uac19\uc740 \uc815\uc2e0 \uac74\uac15 \ubb38\uc81c<\/b><\/span><\/p>\n

\uc6b0\uc6b8, \ubd88\uc548, \uacf5\ud669\uc7a5\uc560 \ub4f1 <\/span>\uc815\uc2e0\uacfc\uc801 \uc694\uc778<\/b><\/span>\uc740 \ubd88\uba74\uc99d\uacfc \ubc00\uc811\ud558\uac8c \uc5f0\uad00\ub418\uc5b4 \uc788\uc5b4\uc694.<\/span><\/p>\n

\uc218\uba74\uc7a5\uc560\ub294 \uc885\uc885 <\/span>\uc815\uc2e0 \uac74\uac15 \ubb38\uc81c\uc758 \uc2e0\ud638<\/b><\/span>\ub85c \ub098\ud0c0\ub098\uae30\ub3c4 \ud569\ub2c8\ub2e4.<\/span><\/p>\n

\ud83d\udca1 <\/span>\uc774\ub7f4 \ub550 <\/i><\/span>\uc0c1\ub2f4\uc774\ub098 \uc9c4\ub8cc\ub97c \ubcd1\ud589\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\ud83d\udd39 7. \uc2e0\uccb4\uc801 \uc9c8\ud658 \ub610\ub294 \uc57d\ubb3c \ubcf5\uc6a9<\/b><\/span><\/p>\n

\uac11\uc0c1\uc120 \uae30\ub2a5 \ud56d\uc9c4\uc99d, \ub9cc\uc131 \ud1b5\uc99d, \uc704\uc2dd\ub3c4 \uc5ed\ub958 \ub4f1\ub3c4 \uc7a0\uc744 \ubc29\ud574\ud560 \uc218 \uc788\uc5b4\uc694.<\/span><\/p>\n

\ub610\ud55c \uc77c\ubd80 \uc57d\ubb3c(\ud56d\uc6b0\uc6b8\uc81c, \uc2a4\ud14c\ub85c\uc774\ub4dc, \uc77c\ubd80 \uace0\ud608\uc555\uc57d)\ub3c4<\/span><\/p>\n

\ubd80\uc791\uc6a9\uc73c\ub85c \ubd88\uba74\uc99d\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n

\ub2e8\uc21c\ud788 \u2018\uc7a0 \ubabb \uc790\ub294 \ubb38\uc81c\u2019\uac00 \uc544\ub2c8\uc5d0\uc694<\/b><\/span><\/p>\n

\ubd88\uba74\uc99d\uc740 \ub2e8\uc9c0 “\ud55c\ub450 \ubc88 \uc7a0\uc744 \uc124\uce5c \uac83”\uc774 \uc544\ub2c8\ub77c<\/span><\/p>\n

<\/span>\uc0dd\ud65c \uc2b5\uad00, \uc815\uc2e0 \uac74\uac15, \uc0dd\ub9ac\uc801 \uc694\uc778<\/b><\/span>\uc774 \ubcf5\ud569\uc801\uc73c\ub85c \uc5bd\ud600 \uc788\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4.<\/span><\/p>\n

\uc6d0\uc778\uc744 \ud30c\uc545\ud558\uace0 \uc791\uc740 \uc2b5\uad00\ubd80\ud130 \ubc14\uafb8\ub294 \uac83<\/b><\/span>\uc774 \uac00\uc7a5 \uc911\uc694\ud574\uc694.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\ud83c\udfc3 \uc6b4\ub3d9\uc774 \uc218\uba74\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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\uac00\ubcbc\uc6b4 \uc6b4\ub3d9\uc740 \uccb4\uc628\uc744 \uc0b4\uc9dd \uc62c\ub824 \uc218\uba74 \uc720\ub3c4\ub97c \ub3c4\uc640\uc90d\ub2c8\ub2e4.<\/span><\/p>\n

\ud2b9\ud788 \uc2ec\ud638\ud761\uacfc \uc2a4\ud2b8\ub808\uce6d\uc744 \ubcd1\ud589\ud558\uba74<\/span><\/p>\n

\uad50\uac10\uc2e0\uacbd \u2192 \ubd80\uad50\uac10\uc2e0\uacbd<\/b><\/span>\uc73c\ub85c \uc804\ud658\ub418\uba74\uc11c \uc774\uc644 \uc0c1\ud0dc\ub97c \uc720\ub3c4\ud569\ub2c8\ub2e4.<\/span><\/p>\n

\ub2e8, \ub108\ubb34 \ub2a6\uc740 \uc2dc\uac04\uc758 \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \uac01\uc131\uc744 \uc720\ubc1c\ud558\ubbc0\ub85c \uc8fc\uc758\ud574\uc8fc\uc138\uc694!<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\uc65c \ud558\ud544 ‘\ud544\ub77c\ud14c\uc2a4’\uc778\uac00?<\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

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\ubd88\uba74\uc99d \uc644\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc6b4\ub3d9\uc740 \uc5ec\ub7ec \uac00\uc9c0\uac00 \uc788\uc9c0\ub9cc,<\/span><\/p>\n

\uadf8\uc911\uc5d0\uc11c\ub3c4 <\/span>\ud544\ub77c\ud14c\uc2a4\ub294 \uc720\ub3c5 \u2018\uc218\uba74 \uc804 \ub8e8\ud2f4\u2019\uc73c\ub85c \uc801\ud569\ud55c \uc6b4\ub3d9<\/b><\/span>\uc774\uc5d0\uc694. <\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

1. \ubab8\uacfc \ub9c8\uc74c\uc744 \ub3d9\uc2dc\uc5d0 \uc774\uc644\uc2dc\ucf1c\uc8fc\ub294 \uc6b4\ub3d9<\/b><\/span><\/p>\n

\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uac83\uc5d0 \uadf8\uce58\uc9c0 \uc54a\uace0,<\/span><\/p>\n

\u2018\ud638\ud761\u2019\uacfc \u2018\uc758\uc2dd\uc801\uc778 \uc6c0\uc9c1\uc784\u2019\uc744 \ud568\uaed8 \uc0ac\uc6a9\ud558\ub294 \uc6b4\ub3d9<\/b><\/span>\uc774\uc5d0\uc694.<\/span><\/p>\n

\ub3d9\uc791 \ud558\ub098\ud558\ub098\uc5d0 \uc9d1\uc911\ud558\ub2e4 \ubcf4\uba74 \uc790\uc5f0\uc2a4\ub7fd\uac8c<\/span><\/p>\n

\ubd88\uc548\ud55c \uc0dd\uac01\uc774\ub098 \uc7a1\ub150\uc774 \ucc28\ub2e8<\/b><\/span>\ub418\uace0, \ub9c8\uc74c\uae4c\uc9c0 \ucc28\ubd84\ud574\uc9c0\uc8e0.<\/span><\/p>\n

\uc774 \uacfc\uc815\uc774 \ub9c8\uce58 <\/span>\uc6c0\uc9c1\uc774\ub294 \uba85\uc0c1<\/b><\/span>\ucc98\ub7fc \uc791\uc6a9\ud574\uc11c, \ub1cc\uc758 \uae34\uc7a5 \uc0c1\ud0dc\ub97c \uc644\ud654\ud574 \uc90d\ub2c8\ub2e4.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

2. \uc790\uc728\uc2e0\uacbd \uade0\ud615\uc744 \ud68c\ubcf5\uc2dc\ud0b4<\/b><\/span><\/p>\n

\uc7a0\uc744 \uc798 \uc790\uae30 \uc704\ud574\uc120 \uad50\uac10\uc2e0\uacbd(\uae34\uc7a5)\ubcf4\ub2e4\ub294<\/span><\/p>\n

\ubd80\uad50\uac10\uc2e0\uacbd(\uc774\uc644)\uc774 \ud65c\uc131\ud654\ub418\uc5b4\uc57c \ud574\uc694.<\/span><\/p>\n

\ud544\ub77c\ud14c\uc2a4\ub294 \uae4a\uace0 \uaddc\uce59\uc801\uc778 \ud638\ud761\uc744 \ud1b5\ud574 \ubd80\uad50\uac10\uc2e0\uacbd\uc744 \uc790\uadf9\ud558\uace0,<\/span><\/p>\n

\ubab8\uc744 \u2018\ud734\uc2dd \ubaa8\ub4dc\u2019\ub85c \uc804\ud658<\/b><\/span>\uc2dc\ucf1c\uc90d\ub2c8\ub2e4.<\/span><\/p>\n

\ub530\ub77c\uc11c \uc790\uae30 \uc804\uc5d0 \uac00\ubccd\uac8c \ud544\ub77c\ud14c\uc2a4\ub97c \ud574\uc8fc\uba74<\/span><\/p>\n

\uc7a0\ub4e4 \uc900\ube44\ub97c \uc790\uc5f0\uc2a4\ub7fd\uac8c \ub3c4\uc640\uc8fc\ub294<\/b><\/span> \uac70\uc8e0.<\/span><\/p>\n

\u200b<\/span><\/p>\n

3. \uadfc\uc721 \uae34\uc7a5 \uc644\ud654 \u2192 \uc2e0\uccb4 \uc774\uc644 \u2192 \uc219\uba74 \uc720\ub3c4<\/b><\/span><\/p>\n

\ud558\ub8e8 \uc885\uc77c \uae34\uc7a5\ub41c \uc790\uc138\ub85c \uc77c\ud558\uace0,<\/span><\/p>\n

\uc313\uc778 \ud53c\ub85c\uc640 \ubee3\ubee3\ud55c \uadfc\uc721 \ub54c\ubb38\uc5d0 \ubab8\uc774 \uc26c\uc9c0 \ubabb\ud558\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc8e0.<\/span><\/p>\n

\ud544\ub77c\ud14c\uc2a4\ub294 \ud2b9\ud788 <\/span>\ucc99\ucd94, \uace8\ubc18, \ubaa9, \uc5b4\uae68<\/b><\/span> \uac19\uc740 \uc8fc\uc694 \ubd80\uc704\ub97c \ubd80\ub4dc\ub7fd\uac8c \ud480\uc5b4\uc918\uc11c<\/span><\/p>\n

\ubab8 \uc804\uccb4\uac00 \u2018\uc7a0\ub4e4 \uc900\ube44\u2019 \uc0c1\ud0dc\ub85c \uc774\uc644<\/b><\/span>\ub420 \uc218 \uc788\uac8c \ub3c4\uc640\uc90d\ub2c8\ub2e4.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

4. \uc218\uba74\uc758 \uc9c8\uc744 \ub192\uc774\ub294 \ub0ae\uc740 \uac15\ub3c4\uc758 \uc6b4\ub3d9<\/b><\/span><\/p>\n

\uacfc\uaca9\ud55c \uc6b4\ub3d9\uc740 \uc2ec\ubc15\uc218\ub97c \ub192\uc774\uace0, \uc624\ud788\ub824 \uac01\uc131 \uc0c1\ud0dc\ub97c \uc720\ub3c4\ud560 \uc218 \uc788\uc5b4\uc694.<\/span><\/p>\n

\ubc18\uba74 \ud544\ub77c\ud14c\uc2a4\ub294 <\/span>\uadfc\uc721\uc5d0 \uc790\uadf9\uc744 \uc8fc\uba74\uc11c\ub3c4 \ubd80\ub2f4 \uc5c6\uc774 \ud560 \uc218 \uc788\ub294 \uc800\uac15\ub3c4 \uc6b4\ub3d9<\/b><\/span>\uc774\ub77c<\/span><\/p>\n

\ucde8\uce68 \uc804\uc5d0\ub3c4 \ubd80\ub2f4 \uc5c6\uc774 \uc2dc\ub3c4\ud560 \uc218 \uc788\ub294<\/b><\/span> \uba87 \uc548 \ub418\ub294 \uc6b4\ub3d9 \uc911 \ud558\ub098\uc608\uc694.<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

5. \ub9e4\ud2b8 \ud55c \uc7a5\uc774\uba74 \uc5b8\uc81c \uc5b4\ub514\uc11c\ub4e0 \uac00\ub2a5<\/b><\/span><\/p>\n

\ud544\ub77c\ud14c\uc2a4\uc758 \ub610 \ub2e4\ub978 \uc7a5\uc810\uc740 <\/span>\ub3c4\uad6c\uac00 \ud544\uc694 \uc5c6\uace0,<\/b><\/span><\/p>\n

\uc870\uc6a9\ud55c \ud658\uacbd\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ud560 \uc218 \uc788\ub2e4\ub294 \uc810<\/b><\/span>\uc774\uc5d0\uc694.<\/span><\/p>\n

\uc870\uc6a9\ud55c \ubc24, \ubd88\uc744 \uc0b4\uc9dd \ub0ae\ucd94\uace0 \ub9e4\ud2b8\ub9cc \uae54\uc544\ub3c4<\/span><\/p>\n

\u2018\ub098\ub9cc\uc758 \uc774\uc644 \ub8e8\ud2f4\u2019\uc744 \ub9cc\ub4e4 \uc218 \uc788\ub294 \ucd5c\uace0\uc758 \uc6b4\ub3d9<\/b><\/span>\uc774 \ubc14\ub85c \ud544\ub77c\ud14c\uc2a4\ub78d\ub2c8\ub2e4.<\/span><\/p>\n

\u200b<\/span><\/p>\n

\ud544\ub77c\ud14c\uc2a4\ub294 \ub2e8\uc21c\ud788 \uc6b4\ub3d9\uc744 \ub118\uc5b4\uc11c<\/span><\/p>\n

*\ubab8\uacfc \ub9c8\uc74c\uc744 \ub3d9\uc2dc\uc5d0 \uc26c\uac8c \ud558\ub294 \uc2b5\uad00\u2019\uc73c\ub85c \uc790\ub9ac\uc7a1\uc744 \uc218 \uc788\uc5b4\uc694.<\/span><\/p>\n

\uc7a0\uc774 \uc624\uc9c0 \uc54a\ub294 \ubc24, \uc5b5\uc9c0\ub85c \uc790\ub824 \ud558\uae30\ubcf4\ub2e8<\/span><\/p>\n

\uc870\uc6a9\ud788 \ub0b4 \ubab8\uc744 \ub2e4\ub3c5\uc774\ub294 \uc2dc\uac04<\/b><\/span>\uc744 \ub9cc\ub4e4\uc5b4 \ubcf4\uc138\uc694.<\/span><\/p>\n

\uadf8 \uc2dc\uac04\uc774 \ub204\uc801\ub420\uc218\ub85d, \ubd88\uba74\uc740 \uc870\uae08\uc529 \uba40\uc5b4\uc9c8 \uac70\uc608\uc694.<\/span><\/p>\n

\u200b<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n

\ud83c\udf19 \uc7a0 \uc548 \uc62c \ub54c \ud558\uba74 \uc88b\uc740 \ud544\ub77c\ud14c\uc2a4 \ub3d9\uc791 5\uac00\uc9c0<\/b><\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n

\ubaa8\ub450 \uce68\ub300 \uc606 \ubc14\ub2e5\uc774\ub098 \ub9e4\ud2b8\uc5d0\uc11c \uac00\ub2a5\ud55c \ub3d9\uc791\uc785\ub2c8\ub2e4.<\/span><\/p>\n

Tip<\/b><\/span><\/p>\n

\uc870\uc6a9\ud55c \uc74c\uc545\uacfc \ud568\uaed8, \uc218\uba74\ub4f1 \ucf1c\ub450\uace0 \ud574\ubcf4\uc138\uc694.<\/span><\/p>\n

\u200b<\/span><\/p>\n

\u2460 <\/b><\/span>Cat-Cow (\uace0\uc591\uc774-\uc18c \uc790\uc138)<\/b><\/i><\/span><\/p>\n

\ucc99\ucd94 \uc790\uadf9 \u2192 \uadfc\uc721 \uae34\uc7a5 \ud574\uc18c<\/span><\/p>\n

10\ud68c \ubc18\ubcf5 (\ucc9c\ucc9c\ud788 \ud638\ud761\ud558\uba70)<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2461 <\/b><\/span>Spine Twist (\ucc99\ucd94 \ud2b8\uc704\uc2a4\ud2b8)<\/b><\/i><\/span><\/p>\n

\ub215\uac70\ub098 \uc549\uc740 \uc790\uc138\uc5d0\uc11c \ubab8\ud1b5 \ube44\ud2c0\uae30<\/span><\/p>\n

\ubb49\uce5c \ucc99\ucd94 \uc8fc\ubcc0 \uadfc\uc721 \uc774\uc644<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2462 <\/b><\/span>Roll Down (\ub864\ub2e4\uc6b4)<\/b><\/i><\/span><\/p>\n

\ucc99\ucd94 \ud558\ub098\uc529 \ub9d0\uc544 \ub0b4\ub824\uac14\ub2e4\uac00 \uc62c\ub77c\uc624\uae30<\/span><\/p>\n

\uc804\uc2e0 \uae34\uc7a5 \ud480\uace0, \uc2ec\ud638\ud761 \uc720\ub3c4<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2463 <\/b><\/span>Pelvic Tilt (\uace8\ubc18 \uae30\uc6b8\uc774\uae30)<\/b><\/i><\/span><\/p>\n

\ubc14\ub2e5\uc5d0 \ub204\uc6cc \uace8\ubc18\ub9cc \uc0b4\uc9dd \uc704\uc544\ub798\ub85c \uc6c0\uc9c1\uc774\uae30<\/span><\/p>\n

\uc694\ucd94 \uc548\uc815\ud654, \ubcf5\ubd80 \uc774\uc644<\/span><\/p>\n

\u200b<\/b><\/span><\/p>\n

\u2464 <\/b><\/span>Legs Up Wall (\ubcbd\uc5d0 \ub2e4\ub9ac \uc62c\ub9ac\uae30)<\/b><\/i><\/span><\/p>\n

\ubcbd\uc5d0 \ub2e4\ub9ac 90\ub3c4 \uc62c\ub9ac\uace0 5~10\ubd84 \uc720\uc9c0<\/span><\/p>\n

\ub9bc\ud504 \uc21c\ud658, \ubd93\uae30 \ud574\uc18c, \uc2ec\ub9ac\uc801 \uc548\uc815\uac10<\/span><\/p>\n

\u200b<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n

\ud83c\udf3f \uc6b4\ub3d9 \ud6c4 \uc219\uba74\uc744 \uc704\ud55c \ub8e8\ud2f4 \ud301<\/b><\/span><\/p>\n<\/div>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n

-\uc6b4\ub3d9 \ud6c4 \ub530\ub73b\ud55c \uc0e4\uc6cc or \uc871\uc695\ud558\uae30.<\/span><\/p>\n

-\uc790\uae30 \uc804 \uc2a4\ub9c8\ud2b8\ud3f0 \uba40\ub9ac \ub450\uae30.<\/span><\/p>\n

-\uc2e4\ub0b4 \uc628\ub3c4 18~22\ub3c4 \uc720\uc9c0\ud558\uae30.<\/span><\/p>\n

-\uc544\ub85c\ub9c8 or \ub514\ud4e8\uc800 \ud65c\uc6a9 (\uc608: \ub77c\ubca4\ub354, \uce90\ubaa8\ub9c8\uc77c)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n

\uc624\ub298 \uc18c\uac1c\ud574\ub4dc\ub9b0 \ud544\ub77c\ud14c\uc2a4 \ub8e8\ud2f4, \uc5b4\ub5a0\uc168\ub098\uc694?<\/span><\/p>\n

\ucc98\uc74c\uc5d0\ub294 \uc775\uc219\ud558\uc9c0 \uc54a\uc744 \uc218 \uc788\uc9c0\ub9cc, \uafb8\uc900\ud788 \ud574\ubcf4\uc2dc\uba74 \ubab8\uc774 \uc810\uc810 \ud3b8\uc548\ud574\uc9c0\uace0<\/span><\/p>\n

\uc5b4\ub290 \uc21c\uac04\ubd80\ud130\ub294 \u2018\uc790\uae30 \uc804 \uc774 \uc2dc\uac04\uc774 \uae30\ub2e4\ub824\uc9c4\ub2e4\u2019\ub294 \uc0dd\uac01\uc774 \ub4dc\uc2e4 \uac70\uc608\uc694.<\/span><\/p>\n

\uc7a0\ub4e4\uae30 \uc5b4\ub824\uc6b4 \ubc24, \ubab8\uacfc \ub9c8\uc74c\uc744 \ucc9c\ucc9c\ud788 \uc774\uc644\uc2dc\ud0a4\ub294 \ud544\ub77c\ud14c\uc2a4\uc640 \ud568\uaed8<\/span><\/p>\n

\ub354 \uae4a\uace0 \ud3b8\uc548\ud55c \ubc24 \ubcf4\ub0b4\uc2dc\uae38 \ubc14\ub77c\uc694.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n

\uc624\ub298\ub3c4 \ud3c9\uc548\ud55c \ubc24 \ub418\uc138\uc694 \ud83d\ude42<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\uc548\ub155\ud558\uc138\uc694 \ud83d\ude42 \uc624\ub298\ub3c4 \ud558\ub8e8 \uc885\uc77c \ubc14\uc058\uac8c \ubcf4\ub0b4\uc168\uc8e0? \ubab8\uc740 \ud53c\uace4\ud55c\ub370\ub3c4, \ub9c9\uc0c1 \ub204\uc6b0\uba74 \uba38\ub9bf\uc18d\uc774 \ubcf5\uc7a1\ud574\uc9c0\uba74\uc11c \uc7a0\uc774 \uc624\uc9c0 \uc54a\ub294 \ub0a0\u2026 \uc694\uc998 \uc720\ub3c5 \uadf8\ub7f0 \ub0a0\uc774 \ub9ce\uc544\uc9c4 \uac83 \uac19\uc544\uc694. \uc800\ub3c4 \ucd5c\uadfc \ub4e4\uc5b4 \uc7a0\ub4dc\ub294 \ub370 \uc2dc\uac04\uc774 \uc624\ub798 \uac78\ub9ac\uace0, \uae4a\uc740 \uc7a0\uc744 \uc790\uc9c0 \ubabb\ud574\uc11c \uacc4\uc18d \ud53c\uace4\ud568\uc744 \ub290\uaf08\uac70\ub4e0\uc694. \uc2a4\ub9c8\ud2b8\ud3f0\uc744 \uc624\ub798 \ubcf4\uace0 \uc790\ub294 \uc2b5\uad00, \ubd88\uaddc\uce59\ud55c \uc218\uba74 \uc2dc\uac04, \uacc4\uc18d \uba38\ub9ac\ub97c \ub5a0\ub098\uc9c0 \uc54a\ub294 \uac71\uc815\uac70\ub9ac\ub4e4\u2026 \uc774\ub7f0 \uac83\ub4e4\uc774 \uc313\uc774\uace0 […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2970","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2970","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/users\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2970"}],"version-history":[{"count":1,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2970\/revisions"}],"predecessor-version":[{"id":2971,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2970\/revisions\/2971"}],"wp:attachment":[{"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bspost.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}