{"id":19,"date":"2026-06-16T17:24:44","date_gmt":"2026-06-16T08:24:44","guid":{"rendered":"https:\/\/dotorinote.com\/?p=19"},"modified":"2026-06-16T17:33:28","modified_gmt":"2026-06-16T08:33:28","slug":"40%eb%8c%80-%ed%97%ac%ec%8a%a4-%eb%a3%a8%ed%8b%b4-%ec%a3%bc-3%ed%9a%8c-%ea%b7%bc%eb%a0%a5%ec%9a%b4%eb%8f%99%ec%9d%b4%eb%a9%b4-%ec%b6%a9%eb%b6%84%ed%95%9c-%ec%9d%b4%ec%9c%a0","status":"publish","type":"post","link":"https:\/\/dotorinote.com\/?p=19","title":{"rendered":"40\ub300 \ud5ec\uc2a4 \ub8e8\ud2f4, \uc8fc 3\ud68c \uadfc\ub825\uc6b4\ub3d9\uc774\uba74 \ucda9\ubd84\ud55c \uc774\uc720"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">40\ub300\ubd80\ud130 \uadfc\ub825\uc6b4\ub3d9\uc740 \uc120\ud0dd\uc774 \uc544\ub2c8\ub77c <strong>\uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \ud544\uc218 \uc2b5\uad00<\/strong>\uc774\uc5d0\uc694.<br>\uacb0\ub860\ubd80\ud130 \ub9d0\uc500\ub4dc\ub9ac\uba74, \ub9e4\uc77c \uc6b4\ub3d9\ud560 \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. <strong>\uc8fc 3\ud68c, \ud55c \ubc88\uc5d0 30~40\ubd84<\/strong>\uc774\uba74 \uc911\uc7a5\ub144\uc758 \uadfc\ub825\uacfc \uae30\ucd08\uccb4\ub825\uc744 \uc9c0\ud0a4\ub294 \ub370 \ucda9\ubd84\ud574\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc138\uacc4\ubcf4\uac74\uae30\uad6c(WHO)\ub3c4 \uc131\uc778\uc5d0\uac8c <strong>\uc8fc 2\ud68c \uc774\uc0c1\uc758 \uadfc\ub825\uc6b4\ub3d9<\/strong>\uc744 \uad8c\uace0\ud558\uace0 \uc788\uace0\uc694. \uc800\ub294 \uccb4\ub825\uc774 \ubc14\ub2e5\uc774\ub358 \uc0c1\ud0dc\uc5d0\uc11c \uc2dc\uc791\ud574 2\ub144\uc9f8 \uc774 \ub8e8\ud2f4\uc744 \uc774\uc5b4\uc624\uace0 \uc788\ub294\ub370, \uadf8 \uacfc\uc815\uc5d0\uc11c \uc9c1\uc811 \ubab8\uc73c\ub85c \ubc30\uc6b4 \uac83\ub4e4\uc744 \uc815\ub9ac\ud588\uc5b4\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc774 \uae00\uc5d0\uc11c\ub294 \u2460 \uc65c \uc8fc 3\ud68c\uba74 \ucda9\ubd84\ud55c\uc9c0, \u2461 \uc0c1\uccb4\u00b7\ud558\uccb4\u00b7\uc804\uc2e0 <strong>3\ubd84\ud560 \uae30\ubcf8 \ub8e8\ud2f4<\/strong>, \u2462 \ubd80\uc0c1 \uc5c6\uc774 \uafb8\uc900\ud788 \ud558\ub294 \ubc95\uae4c\uc9c0 \uc21c\uc11c\ub300\ub85c \uc54c\ub824\ub4dc\ub9b4\uac8c\uc694.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1672\" height=\"941\" src=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/40dae-helseu-rutin-junbi.png\" alt=\"\ud5ec\uc2a4\uc7a5 \uc785\uad6c\uc5d0\uc11c \ubb3c\ubcd1\uacfc \uc218\uac74\uc744 \ub4e4\uace0 \uc6b4\ub3d9\uc744 \uc900\ube44\ud558\ub294 40\ub300 \uc5ec\uc131\uc758 \ub4b7\ubaa8\uc2b5\" class=\"wp-image-14\" srcset=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/40dae-helseu-rutin-junbi.png 1672w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/40dae-helseu-rutin-junbi-300x169.png 300w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/40dae-helseu-rutin-junbi-1024x576.png 1024w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/40dae-helseu-rutin-junbi-768x432.png 768w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/40dae-helseu-rutin-junbi-1536x864.png 1536w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/40dae-helseu-rutin-junbi-624x351.png 624w\" sizes=\"auto, (max-width: 1672px) 100vw, 1672px\" \/><figcaption class=\"wp-element-caption\">40\ub300 \uadfc\ub825\uc6b4\ub3d9, \uac70\ucc3d\ud558\uac8c \uc2dc\uc791\ud558\uc9c0 \uc54a\uc544\ub3c4 \uad1c\ucc2e\uc544\uc694.<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\uc65c 40\ub300\uc5d4 \uadfc\ub825\uc6b4\ub3d9\uc774 \ud544\uc218\uc77c\uae4c\uc694<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">40\ub300 \uc774\ud6c4 \uac00\uc7a5 \uba3c\uc800 \ucc59\uaca8\uc57c \ud560 \uc6b4\ub3d9\uc740 \uc720\uc0b0\uc18c\uac00 \uc544\ub2c8\ub77c <strong>\uadfc\ub825\uc6b4\ub3d9<\/strong>\uc774\uc5d0\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uad6d\uac00\uac74\uac15\uc815\ubcf4\ud3ec\ud138(\uc9c8\ubcd1\uad00\ub9ac\uccad)\uc5d0 \ub530\ub974\uba74 \uadfc\uc721\ub7c9\uc740 <strong>20\ub300 \uc911\ud6c4\ubc18\uc5d0 \uc815\uc810\uc744 \ucc0d\uace0 \uadf8 \ub4a4\ub85c \uc11c\uc11c\ud788 \uc904\uae30 \uc2dc\uc791<\/strong>\ud574\uc694. <strong>40\ub300\uae4c\uc9c0\ub294 \ube44\uad50\uc801 \uc798 \uc720\uc9c0\ub418\uc9c0\ub9cc, \ubcf8\uaca9\uc801\uc778 \uac10\uc18c\ub294 50\ub300 \uc774\ud6c4\ubd80\ud130<\/strong> \ub098\ud0c0\ub098\uace0, 80\uc138\uc5d0 \uc774\ub974\uba74 \uccad\ub144\uae30 \uc815\uc810 \ub300\ube44 <strong>30~40%\uae4c\uc9c0 \uac10\uc18c<\/strong>\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub807\uac8c \uadfc\uc721\uc774 \ube60\uc9c0\ub294 \ud604\uc0c1\uc744 <strong>\uadfc\uac10\uc18c\uc99d(\uc0ac\ub974\ucf54\ud398\ub2c8\uc544)<\/strong> \uc774\ub77c\uace0 \ubd88\ub7ec\uc694. \uadfc\uc721\uc774 \uc904\uba74 \uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ub5a8\uc5b4\uc9c0\uace0, \uad00\uc808\uc744 \uc7a1\uc544\uc8fc\ub294 \ud798\uc774 \uc57d\ud574\uc838 \ud1b5\uc99d\uacfc \ubd80\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c0\uae30 \uc27d\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubc14\uafd4 \ub9d0\ud558\uba74 <strong>40\ub300\ub294 \uadfc\uc721\uc774 \ubcf8\uaca9\uc801\uc73c\ub85c \ube60\uc9c0\uae30 \uc804, \ubbf8\ub9ac \ube44\ucd95\ud574\ub458 \uc218 \uc788\ub294 \ub9c8\uc9c0\ub9c9 \uace8\ub4e0\ud0c0\uc784<\/strong>\uc774\uc5d0\uc694. \uadf8\ub798\uc11c \uc774 \uc2dc\uae30\uc758 \uadfc\ub825\uc6b4\ub3d9\uc740 &#8216;\ubab8\uc744 \ud0a4\uc6b0\ub294&#8217; \uac8c \uc544\ub2c8\ub77c <strong>\uc55e\uc73c\ub85c\uc758 50\u00b760\ub300\ub97c \uc704\ud574 \uadfc\uc721\uc744 \uc9c0\ud0a4\ub294<\/strong> \uc77c\uc5d0 \uac00\uae5d\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\uad6c\ubd84<\/th><th>40\ub300 \uc774\ud6c4 \uadfc\ub825\uc6b4\ub3d9\uc758 \ud575\uc2ec<\/th><\/tr><\/thead><tbody><tr><td>\ubaa9\uc801<\/td><td>\uadfc\uc721 \ud0a4\uc6b0\uae30\ubcf4\ub2e4 <strong>\uadfc\uc721 \uc9c0\ud0a4\uae30<\/strong>(\uadfc\uac10\uc18c\uc99d \uc608\ubc29)<\/td><\/tr><tr><td>\ube48\ub3c4<\/td><td>\uc8fc 2~3\ud68c (WHO \uad8c\uace0: \uc8fc 2\ud68c \uc774\uc0c1 \uadfc\ub825\uc6b4\ub3d9)<\/td><\/tr><tr><td>\uac15\ub3c4<\/td><td>\ubb34\uac8c\ubcf4\ub2e4 <strong>\uc790\uc138<\/strong> \uc6b0\uc120, \uba38\uc2e0 \uc704\uc8fc\ub85c \uc2dc\uc791<\/td><\/tr><tr><td>\ud68c\ubcf5<\/td><td>\uc6b4\ub3d9\uc77c \uc0ac\uc774 <strong>\ud558\ub8e8 \uc774\uc0c1 \ud734\uc2dd<\/strong> (\uadfc\uc721\uc740 \uc26c\ub294 \ub3d9\uc548 \uc790\ub780\ub2e4)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u203b WHO\ub294 \uc131\uc778\uc5d0\uac8c \uc8fc 150~300\ubd84\uc758 \uc911\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \ud568\uaed8 <strong>\uc8fc 2\ud68c \uc774\uc0c1 \uc8fc\uc694 \uadfc\uc721\uad70\uc744 \uc4f0\ub294 \uadfc\ub825\uc6b4\ub3d9<\/strong>\uc744 \uad8c\uace0\ud574\uc694. (\ucd9c\ucc98: WHO \uc2e0\uccb4\ud65c\ub3d9 \uc9c0\uce68, 2020)<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\uc8fc 3\ud68c\uba74 \ucda9\ubd84\ud569\ub2c8\ub2e4 \u2014 \ucc98\uc74c\uc5d4 2\ud68c\ub85c \uc2dc\uc791\ud574\ub3c4 \ub3fc\uc694<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc98\uc74c \ud63c\uc790 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud588\uc744 \ub54c, \uc800\uc5d0\uac8c \uc8fc 3\ud68c\ub294 \ub108\ubb34 \ubc85\ucc3c\uc5b4\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubab8\uc774 \uc544\uc9c1 \uc900\ube44\uac00 \uc548 \ub410\ub358 \uac70\uc608\uc694. \uc5b5\uc9c0\ub85c \ub098\uac00\uba74 \ub2e4\uc74c \ub0a0 \ub108\ubb34 \ud53c\uace4\ud574\uc11c \uc624\ud788\ub824 \uc77c\uc0c1\uc774 \ud754\ub4e4\ub838\uace0\uc694. \uadf8\ub798\uc11c \ud55c\ub3d9\uc548 <strong>\uc8fc 2\ud68c<\/strong>\ub85c \uc904\uc600\uc5b4\uc694. \uc904\uc774\ub294 \uac8c \ud6c4\ud1f4\ucc98\ub7fc \ub290\uaef4\uc838 \uc18d\uc0c1\ud558\uae30\ub3c4 \ud588\ub294\ub370, \uc9c0\uae08 \ub3cc\uc544\ubcf4\uba74 \uadf8\uac8c \ud604\uba85\ud55c \uc120\ud0dd\uc774\uc5c8\uc5b4\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uccb4\ub825\uc774 \uc870\uae08\uc529 \uc62c\ub77c\uc624\uace0 \ud68c\ubcf5\uc774 \ube68\ub77c\uc9c0\uba74\uc11c \uc790\uc5f0\uc2a4\ub7fd\uac8c 3\ud68c\ub85c \ub298\uc5c8\uac70\ub4e0\uc694. \uc9c0\uae08\ub3c4 \ucee8\ub514\uc158\uc5d0 \ub530\ub77c 2\ud68c\ub85c \uc870\uc815\ud558\ub294 \uc8fc\uac00 \uc788\uc5b4\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\ubb34\uc870\uac74 \ub9ce\uc774\ubcf4\ub2e4, \uafb8\uc900\ud788 \uc624\ub798.<\/strong> \uc774\uac8c \uc911\uc7a5\ub144 \uc6b4\ub3d9\uc758 \ud575\uc2ec\uc774\ub77c\ub294 \uac78 \ubab8\uc73c\ub85c \ubc30\uc6e0\uc2b5\ub2c8\ub2e4. \uc2dc\uc791\uc774 \ub9c9\ub9c9\ud558\ub2e4\uba74 <strong>\uc8fc 2\ud68c\ubd80\ud130<\/strong> \uc2dc\uc791\ud574\uc11c \ubab8\uc774 \uc801\uc751\ud558\uba74 3\ud68c\ub85c \ub298\ub9ac\uc138\uc694.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">40\ub300 \uc8fc 3\ud68c \ud5ec\uc2a4 \ub8e8\ud2f4 (\uc0c1\uccb4\u00b7\ud558\uccb4\u00b7\uc804\uc2e0 3\ubd84\ud560)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uc800\ub294 <strong>\uc6d4\u00b7\uc218\u00b7\uae08<\/strong> \uae30\uc900\uc73c\ub85c \uc0c1\uccb4 \u2192 \ud558\uccb4 \u2192 \uc804\uc2e0 \ubcf5\ud569\uc73c\ub85c \ub098\ub220\uc11c \uc6b4\ub3d9\ud574\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uc694\uc77c \uc790\uccb4\uac00 \uc911\uc694\ud55c \uac74 \uc544\ub2c8\uc5d0\uc694. \uc6b4\ub3d9\uacfc \uc6b4\ub3d9 \uc0ac\uc774\uc5d0 <strong>\ud558\ub8e8 \uc774\uc0c1 \uc26c\ub294 \ub0a0<\/strong>\uc744 \ub07c\uc6cc\ub123\ub294 \uac8c \ud575\uc2ec\uc785\ub2c8\ub2e4. 40\ub300 \uc774\ud6c4\uc5d4 \uadfc\uc721\uc774 \uc6b4\ub3d9\ud558\ub294 \uc21c\uac04\uc774 \uc544\ub2c8\ub77c <strong>\uc26c\ub294 \ub3d9\uc548<\/strong> \ub9cc\ub4e4\uc5b4\uc9c0\uac70\ub4e0\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud55c\ub208\uc5d0 \ubcf4\ub294 3\ubd84\ud560 \ub8e8\ud2f4\uc774\uc5d0\uc694.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\uc694\uc77c<\/th><th>\ubd80\uc704<\/th><th>\uc6b4\ub3d9 (\uc138\ud2b8 \u00d7 \ud69f\uc218)<\/th><\/tr><\/thead><tbody><tr><td>Day 1<\/td><td>\uc0c1\uccb4 (\uac00\uc2b4\u00b7\uc5b4\uae68\u00b7\ub4f1)<\/td><td>\uccb4\uc2a4\ud2b8\ud504\ub808\uc2a4 3\u00d712 \/ \uc204\ub354\ud504\ub808\uc2a4 3\u00d712 \/ \ucf00\uc774\ube14 \uc2dc\ud2f0\ub4dc \ub85c\uc6b0 3\u00d712<\/td><\/tr><tr><td>Day 2<\/td><td>\ud558\uccb4 (\ud5c8\ubc85\uc9c0\u00b7\uc5c9\ub369\uc774)<\/td><td>\ub808\uadf8\ud504\ub808\uc2a4 3\u00d712 \/ \ub808\uadf8\uceec 3\u00d712 \/ \ud799\uc4f0\ub7ec\uc2a4\ud2b8 3\u00d712<\/td><\/tr><tr><td>Day 3<\/td><td>\uc804\uc2e0 \ubcf5\ud569 (\ub4f1\u00b7\ucf54\uc5b4)<\/td><td>\ub7ab\ud480\ub2e4\uc6b4 3\u00d712 \/ \ucf00\uc774\ube14 \ub85c\uc6b0 3\u00d712 \/ \uba38\uc2e0 \ud06c\ub7f0\uce58 3\u00d715<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1672\" height=\"941\" src=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/3bunhal-helseu-rutin-planner.png\" alt=\"\ud5ec\uc2a4\uc7a5 \uba38\uc2e0 \uc55e\uc5d0 \ub193\uc778 \uc6b4\ub3d9 \ud50c\ub798\ub108 \ub178\ud2b8\uc640 \ud39c, \ubb3c\ubcd1\" class=\"wp-image-15\" srcset=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/3bunhal-helseu-rutin-planner.png 1672w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/3bunhal-helseu-rutin-planner-300x169.png 300w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/3bunhal-helseu-rutin-planner-1024x576.png 1024w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/3bunhal-helseu-rutin-planner-768x432.png 768w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/3bunhal-helseu-rutin-planner-1536x864.png 1536w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/3bunhal-helseu-rutin-planner-624x351.png 624w\" sizes=\"auto, (max-width: 1672px) 100vw, 1672px\" \/><figcaption class=\"wp-element-caption\">\uc0c1\uccb4\u00b7\ud558\uccb4\u00b7\uc804\uc2e0\uc73c\ub85c \ub098\ub208 \uc8fc 3\ud68c 3\ubd84\ud560 \uae30\ubcf8 \ub8e8\ud2f4.<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 \u00b7 \uc0c1\uccb4 (\uac00\uc2b4 + \uc5b4\uae68 + \ub4f1)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc98\uc74c PT\ub97c \ubc1b\uc744 \ub54c \ud2b8\ub808\uc774\ub108 \uc120\uc0dd\ub2d8\uc774 \ub298 \uac15\uc870\ud55c \uac74 <strong>&#8220;\uba38\uc2e0\ubd80\ud130 \uc2dc\uc791\ud558\ub77c&#8221;<\/strong> \uc600\uc5b4\uc694. \uc790\uc138 \uc7a1\uae30\uac00 \uc218\uc6d4\ud558\uace0, \ud63c\uc790 \uc6b4\ub3d9\ud560 \ub54c \ubd80\uc0c1 \uc704\ud5d8\uc774 \ud6e8\uc52c \uc801\uac70\ub4e0\uc694.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\uccb4\uc2a4\ud2b8\ud504\ub808\uc2a4 \uba38\uc2e0 \u2014 3\uc138\ud2b8 \u00d7 12\ud68c<\/strong><br>\uac00\uc2b4 \uc804\uccb4\ub97c \uace0\ub8e8 \uc4f0\ub294 \uae30\ubcf8 \uc6b4\ub3d9\uc774\uc5d0\uc694. \ubb34\uac8c\ub294 \ub9c8\uc9c0\ub9c9 2~3\uac1c\uac00 \uc0b4\uc9dd \ubc84\uac70\uc6b8 \uc815\ub3c4\ub85c \uc124\uc815\ud558\uc138\uc694. \ub108\ubb34 \uac00\ubcbc\uc6b0\uba74 \uc790\uadf9\uc774 \uc5c6\uace0, \ub108\ubb34 \ubb34\uac70\uc6b0\uba74 \uc5b4\uae68 \uad00\uc808\ub85c \ubc84\ud2f0\uac8c \ub3fc\uc694.<\/li>\n\n\n\n<li><strong>\uc204\ub354\ud504\ub808\uc2a4 \uba38\uc2e0 \u2014 3\uc138\ud2b8 \u00d7 12\ud68c<\/strong><br>\uc5b4\uae68\ub97c \ud0a4\uc6b0\uae30\ubcf4\ub2e4 \uc5b4\uae68 \uc8fc\ubcc0 \uadfc\uc721\uc744 \uac15\ud654\ud574 \ud1b5\uc99d\uc744 \uc608\ubc29\ud558\ub294 \ubaa9\uc801\uc774 \ucee4\uc694. \uafb8\uc900\ud788 \ud558\uace0 \ub098\uc11c \ubaa9\u00b7\uc5b4\uae68 \ubed0\uadfc\ud568\uc774 \ud655\uc2e4\ud788 \uc904\uc5c8\uc5b4\uc694.<\/li>\n\n\n\n<li><strong>\ucf00\uc774\ube14 \uc2dc\ud2f0\ub4dc \ub85c\uc6b0 \u2014 3\uc138\ud2b8 \u00d7 12\ud68c<\/strong><br>\uc549\uc544\uc11c \uc190\uc7a1\uc774\ub97c \ubab8 \ucabd\uc73c\ub85c \ub2f9\uae30\ub294 \ub3d9\uc791\uc774\uc5d0\uc694. \ub4f1 \uc911\uc559\uc744 \uc8fc\ub85c \uc4f0\uace0, \ub2f9\uae30\ub294 \ub3d9\uc791\uc774\ub77c \uc5b4\uae68\uc640 \ud314 \ub77c\uc778\uc774 \uace0\ub8e8 \uc4f0\uc5ec\uc694. \uc790\uc138\uac00 \ube44\uad50\uc801 \uc27d\uac8c \uc7a1\ud600\uc11c \ucd08\ubcf4\uc5d0\uac8c\ub3c4 \uc798 \ub9de\uc544\uc694.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\uc138\ud2b8 \uc0ac\uc774 \uc26c\ub294 \uc2dc\uac04\uc740 1~1.5\ubd84. \uc228\uc774 \uc644\uc804\ud788 \uac00\ub77c\uc549\uae30 \uc804\uc5d0 \ub2e4\uc74c \uc138\ud2b8\ub97c \uc2dc\uc791\ud558\ub294 \uac8c \ud3ec\uc778\ud2b8\uc608\uc694.<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 \u00b7 \ud558\uccb4 (\ud5c8\ubc85\uc9c0 + \uc5c9\ub369\uc774)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\ud558\uccb4 \uc6b4\ub3d9\uc774 \uc81c\uc77c \ud798\ub4e4\uc9c0\ub9cc, \uc81c\uc77c \uac74\ub108\ub6f0\uba74 \uc548 \ub418\ub294 \ud30c\ud2b8\uc608\uc694. \ubab8 \uadfc\uc721\uc758 \uc0c1\ub2f9 \ubd80\ubd84\uc774 \ud558\uccb4\uc5d0 \ubab0\ub824 \uc788\uc5b4\uc11c, \ud558\uccb4 \uadfc\ub825\uc774 \uc720\uc9c0\ub3fc\uc57c \uad00\uc808\ub3c4 \uc624\ub798\uac00\uace0 \uae30\ucd08\ub300\uc0ac\ub7c9\ub3c4 \ub192\uc544\uc9d1\ub2c8\ub2e4.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\ub808\uadf8\ud504\ub808\uc2a4 \uba38\uc2e0 \u2014 3\uc138\ud2b8 \u00d7 12\ud68c<\/strong><br>\uc2a4\ucffc\ud2b8\uac00 \ubb34\ub98e\uc5d0 \ubd80\ub2f4\ub41c\ub2e4\uba74 \ub808\uadf8\ud504\ub808\uc2a4\ubd80\ud130 \uc2dc\uc791\ud558\uc138\uc694. \uc549\uc544\uc11c \ubc1c\ub85c \ubbf8\ub294 \ub3d9\uc791\uc774\ub77c \ubb34\ub98e\u00b7\ud5c8\ub9ac \ubd80\ub2f4\uc774 \uc801\uace0 \ud5c8\ubc85\uc9c0 \uc55e\ucabd\uc5d0 \ud655\uc2e4\ud558\uac8c \uc790\uadf9\uc774 \uc640\uc694.<\/li>\n\n\n\n<li><strong>\ub808\uadf8\uceec \uba38\uc2e0 \u2014 3\uc138\ud2b8 \u00d7 12\ud68c<\/strong><br>\ud5c8\ubc85\uc9c0 \ub4a4\ucabd\uc744 \uc4f0\ub294 \uc6b4\ub3d9\uc774\uc5d0\uc694. \uc55e\ucabd\ub9cc \ud0a4\uc6b0\uba74 \ubb34\ub98e \uc8fc\ubcc0 \uadfc\uc721\uc774 \ubd88\uade0\ud615\ud574\uc9c8 \uc218 \uc788\uc5b4\uc11c \uc55e\ub4a4\ub97c \uac19\uc774 \ud574\uc8fc\ub294 \uac8c \uc911\uc694\ud574\uc694.<\/li>\n\n\n\n<li><strong>\ud799\uc4f0\ub7ec\uc2a4\ud2b8 \u2014 3\uc138\ud2b8 \u00d7 12\ud68c<\/strong><br>\ubca4\uce58\uc5d0 \ub4f1 \uc717\ubd80\ubd84\uc744 \uae30\ub300\uace0 \uc5c9\ub369\uc774\ub97c \uc704\ub85c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \ub3d9\uc791\uc774\uc5d0\uc694. \ub454\uadfc\uc774 \uac15\ud574\uc9c0\uba74 \ubb34\ub98e\uacfc \ud5c8\ub9ac \ubd80\ub2f4\uc774 \uc904\uc5b4\ub4e4\uc5b4\uc694. \ucc98\uc74c\uc5d4 \ub9e8\ubab8\uc73c\ub85c\ub3c4 \ucda9\ubd84\ud788 \uc790\uadf9\uc774 \uc635\ub2c8\ub2e4.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\ud558\uccb4 \uc6b4\ub3d9 \ub2e4\uc74c \ub0a0 \uacc4\ub2e8 \uc624\ub974\ub0b4\ub9ac\uae30\uac00 \uc0b4\uc9dd \ud798\ub4e4\uba74 \uc798 \ud558\uace0 \uc788\ub294 \uac70\uc608\uc694.<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 \u00b7 \uc804\uc2e0 \ubcf5\ud569 (\ub4f1 + \ucf54\uc5b4)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\uae08\uc694\uc77c \ub8e8\ud2f4\uc740 \uc8fc\uc911 \ud53c\ub85c\uac00 \uc313\uc600\uc73c\ub2c8 \uac15\ub3c4\ub97c \uc870\uae08 \ub0ae\ucdb0\uc11c, \uc804\uccb4\ub97c \uac00\ubccd\uac8c \uc4f0\ub294 \ubcf5\ud569 \uad6c\uc131\uc73c\ub85c \ub9c8\ubb34\ub9ac\ud574\uc694.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\ub7ab\ud480\ub2e4\uc6b4 \uba38\uc2e0 \u2014 3\uc138\ud2b8 \u00d7 12\ud68c<\/strong><br>\ub4f1 \uadfc\uc721\uc744 \uc4f0\ub294 \uc6b4\ub3d9\uc774\uc5d0\uc694. \uc790\uc138\uac00 \uc88b\uc544\uc9c0\uace0 \uc5b4\uae68\u00b7\ubaa9 \ud1b5\uc99d\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub3fc\uc694. \uc624\ub798 \uc549\uc544 \uc788\uc5b4\ub3c4 \ud5c8\ub9ac\uac00 \ub35c \uc544\ud320\uc5b4\uc694.<\/li>\n\n\n\n<li><strong>\ucf00\uc774\ube14 \ub85c\uc6b0 \u2014 3\uc138\ud2b8 \u00d7 12\ud68c<\/strong><br>\uc549\uc544\uc11c \ucf00\uc774\ube14\uc744 \ubab8 \ucabd\uc73c\ub85c \ub2f9\uae30\ub294 \ub3d9\uc791\uc774\uc5d0\uc694. \ub4f1 \uc911\ud558\ubd80\ub97c \uace0\ub8e8 \uc368\uc11c \ub7ab\ud480\ub2e4\uc6b4\uacfc \ud568\uaed8 \ud558\uba74 \ub4f1 \uc804\uccb4\uac00 \uade0\ud615 \uc788\uac8c \ubc1c\ub2ec\ud574\uc694.<\/li>\n\n\n\n<li><strong>\uba38\uc2e0 \ud06c\ub7f0\uce58 \u2014 3\uc138\ud2b8 \u00d7 15\ud68c<\/strong><br>\uba38\uc2e0\uc774 \uc6c0\uc9c1\uc784\uc744 \uc7a1\uc544\uc918\uc11c \ud5c8\ub9ac \ubd80\ub2f4\uc774 \uc801\uace0 \ubcf5\uadfc\uc5d0 \uc815\ud655\ud788 \uc790\uadf9\uc744 \uc904 \uc218 \uc788\uc5b4\uc694. \ubc14\ub2e5 \uc717\ubab8\uc77c\uc73c\ud0a4\uae30\ubcf4\ub2e4 \ubaa9\u00b7\ud5c8\ub9ac\uac00 \ud3b8\ud574\uc11c \uc911\uc7a5\ub144 \ucf54\uc5b4 \uc6b4\ub3d9\uc73c\ub85c \uc798 \ub9de\uc544\uc694.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1672\" height=\"941\" src=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/lat-pulldown-machine-undong.png\" alt=\"\ud5ec\uc2a4\uc7a5\uc5d0\uc11c \ub7ab\ud480\ub2e4\uc6b4 \uba38\uc2e0\uc744 \uc0ac\uc6a9\ud558\ub294 40\ub300 \uc5ec\uc131\uc758 \uce21\uba74 \ubaa8\uc2b5\" class=\"wp-image-16\" srcset=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/lat-pulldown-machine-undong.png 1672w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/lat-pulldown-machine-undong-300x169.png 300w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/lat-pulldown-machine-undong-1024x576.png 1024w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/lat-pulldown-machine-undong-768x432.png 768w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/lat-pulldown-machine-undong-1536x864.png 1536w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/lat-pulldown-machine-undong-624x351.png 624w\" sizes=\"auto, (max-width: 1672px) 100vw, 1672px\" \/><figcaption class=\"wp-element-caption\">\ucd08\ubcf4\uc790\ub294 \uba38\uc2e0\ubd80\ud130. \uc790\uc138 \uc7a1\uae30 \uc27d\uace0 \ubd80\uc0c1 \uc704\ud5d8\uc774 \uc801\uc5b4\uc694.<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ubd80\uc0c1 \uc5c6\uc774 \uafb8\uc900\ud788 \ud558\ub824\uba74 \u2014 \uc2dc\uc791 \uc804 3\uac00\uc9c0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uc6b4\ub3d9 \ud6a8\uacfc\ub9cc\ud07c \uc911\uc694\ud55c \uac8c <strong>\ub2e4\uce58\uc9c0 \uc54a\uace0 \uc624\ub798 \ud558\ub294 \uac83<\/strong>\uc774\uc5d0\uc694. 2\ub144 \ud574\ubcf4\uba70 \uac00\uc7a5 \ud06c\uac8c \ub290\ub080 \uc138 \uac00\uc9c0\uc608\uc694.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\uc6cc\ubc0d\uc5c5 10\ubd84\uc740 \uc120\ud0dd\uc774 \uc544\ub2d9\ub2c8\ub2e4<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">40\ub300 \uc774\ud6c4\uc5d4 \uad00\uc808\uacfc \uadfc\uc721\uc774 \ucda9\ubd84\ud788 \ud480\ub824\uc57c \ubd80\uc0c1\uc774 \uc5c6\uc5b4\uc694. \uc800\ub294 <strong>\ube60\ub974\uac8c \uac77\uae30 5\ubd84 + \uc2a4\ud2b8\ub808\uce6d 5\ubd84<\/strong>\uc744 \uace0\uc815 \ub8e8\ud2f4\uc73c\ub85c \ud574\ub461\ub2c8\ub2e4.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\ubb34\uac8c\ubcf4\ub2e4 \uc790\uc138\uac00 \uba3c\uc800<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\ucc98\uc74c \uba87 \uc8fc\ub294 \uac00\ubcbc\uc6b4 \ubb34\uac8c\ub85c \uc790\uc138\uc5d0\ub9cc \uc9d1\uc911\ud558\uc138\uc694. \uc606\uc5d0\uc11c \ubb34\uac70\uc6b4 \uac78 \ub4dc\ub294 \ubd84\ub4e4\uc740 \uc2e0\uacbd \uc4f0\uc9c0 \ub9c8\uc2dc\uace0\uc694. PT 6\uac1c\uc6d4 \ub3d9\uc548 \ud2b8\ub808\uc774\ub108 \uc120\uc0dd\ub2d8\uc774 \uac00\uc7a5 \ub9ce\uc774 \ud55c \ub9d0\uc774\uae30\ub3c4 \ud574\uc694.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\ucee8\ub514\uc158\uc774 \uc548 \uc88b\uc740 \ub0a0\uc740 \uc26c\uc5b4\ub3c4 \ub429\ub2c8\ub2e4<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\uc800\ub3c4 \ucc98\uc74c\uc5d4 \uc26c\ub294 \ub0a0 \ub4a4\ucc98\uc9c0\ub294 \uae30\ubd84\uc5d0 \uc5b5\uc9c0\ub85c \ub098\uac14\ub294\ub370, \uc624\ud788\ub824 \ud68c\ubcf5\uc774 \ub354\ub38c\uc84c\uc5b4\uc694. \ubab8\uc774 \uc26c\ub77c\ub294 \uc2e0\ud638\ub97c \ubcf4\ub0bc \ub54c\ub294 <strong>\uc26c\ub294 \uac83\ub3c4 \uc6b4\ub3d9\uc758 \uc77c\ubd80<\/strong>\uc608\uc694.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1672\" height=\"941\" src=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-jeon-stretching-warmup.png\" alt=\"\uc6b4\ub3d9 \uc804 \ub9e4\ud2b8 \uc704\uc5d0\uc11c \uc2a4\ud2b8\ub808\uce6d\ud558\uba70 \uc6cc\ubc0d\uc5c5\ud558\ub294 40\ub300 \uc5ec\uc131\" class=\"wp-image-17\" srcset=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-jeon-stretching-warmup.png 1672w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-jeon-stretching-warmup-300x169.png 300w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-jeon-stretching-warmup-1024x576.png 1024w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-jeon-stretching-warmup-768x432.png 768w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-jeon-stretching-warmup-1536x864.png 1536w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-jeon-stretching-warmup-624x351.png 624w\" sizes=\"auto, (max-width: 1672px) 100vw, 1672px\" \/><figcaption class=\"wp-element-caption\">40\ub300 \uc774\ud6c4 \uc6cc\ubc0d\uc5c5 10\ubd84\uc740 \uc120\ud0dd\uc774 \uc544\ub2c8\ub77c \ud544\uc218\uc608\uc694.<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ub8e8\ud2f4\uc740 \ub098\uc5d0\uac8c \ub9de\uac8c \ubc14\uafd4\ub3c4 \ub429\ub2c8\ub2e4<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uc624\ub298 \uc18c\uac1c\ud55c \ub8e8\ud2f4\uc774 \uc815\ub2f5\uc740 \uc544\ub2c8\uc5d0\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ucf00\uc774\ube14 \uae30\uad6c\uac00 \uc5c6\ub294 \ud5ec\uc2a4\uc7a5\ub3c4 \uc788\uace0, \ud2b9\uc815 \ub3d9\uc791\uc774 \ub0b4 \uad00\uc808\uc5d0 \uc548 \ub9de\uc744 \uc218\ub3c4 \uc788\uc5b4\uc694. \uc800\ub3c4 \ucc98\uc74c \uc9e0 \ub8e8\ud2f4\uc5d0\uc11c \uc5ec\ub7ec \ubc88 \ubc14\uafd4\uc654\uc5b4\uc694. \uc5b4\uae68\uac00 \ubd88\ud3b8\ud55c \ub0a0\uc5d4 \uadf8 \uc6b4\ub3d9\uc744 \ube7c\uace0, \ucee8\ub514\uc158 \uc88b\uc740 \ub0a0\uc5d4 \uc138\ud2b8\ub97c \ud558\ub098 \ub354 \ucd94\uac00\ud558\uae30\ub3c4 \ud574\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\ud070 \ud2c0\ub9cc \uac00\uc838\uac00\uace0, \uc138\ubd80 \uc6b4\ub3d9\uc740 \ub0b4 \ubab8\uacfc \ud658\uacbd\uc5d0 \ub9de\uac8c \uc5bc\ub9c8\ub4e0\uc9c0 \ubc14\uafd4\ub3c4 \ub3fc\uc694.<\/strong> \uc911\uc694\ud55c \uac74 \ub8e8\ud2f4\uc758 \uc644\ubcbd\ud568\uc774 \uc544\ub2c8\ub77c, \uafb8\uc900\ud788 \uc774\uc5b4\uac08 \uc218 \uc788\ub294 \ub098\ub9cc\uc758 \ud328\ud134\uc744 \ucc3e\ub294 \uac70\uc608\uc694.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">2\ub144 \ud574\ubcf4\ub2c8 \ub2ec\ub77c\uc9c4 \uac83\ub4e4<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\uac70\uc6b8 \uc55e \ubcc0\ud654\ubcf4\ub2e4 <strong>\uc77c\uc0c1\uc5d0\uc11c \uba3c\uc800<\/strong> \ub290\uaef4\uc84c\uc5b4\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uac74\uac15\uac80\uc9c4 \uc218\uce58\uac00 \uc870\uae08\uc529 \ub098\uc544\uc84c\uace0, \uc7a5 \ubd10\uc11c \ub4e4\uc5b4\uc62c\ub9ac\ub294 \uac8c \uac00\ubfd0\ud574\uc84c\uc5b4\uc694. \uacc4\ub2e8 \uc624\ub97c \ub54c \uc228\uc774 \ub35c \ucc28\uace0, \uc624\ub798 \uc549\uc544 \uc788\uc5b4\ub3c4 \ud5c8\ub9ac \ud1b5\uc99d\uc774 \uc904\uc5c8\uc5b4\uc694. \ubb34\uc5c7\ubcf4\ub2e4 \uc7a0\uc774 \uae4a\uc5b4\uc84c\uace0\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ubab8\uc774 \ubcc0\ud558\uae30 \uc804\uc5d0 <strong>\uae30\ubd84\uc774 \uba3c\uc800 \ubc14\ub00c\ub354\ub77c\uace0\uc694.<\/strong> \ud5ec\uc2a4\uc7a5 \ub2e4\ub140\uc628 \ub0a0\uc740 \ud558\ub8e8\uac00 \ubfcc\ub4ef\ud558\uace0 \ubc25\ub3c4 \ub354 \ub9db\uc788\uc5b4\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uac70\ucc3d\ud558\uac8c \uc2dc\uc791 \uc548 \ud574\ub3c4 \ub3fc\uc694. \uc9c0\uae08 \ubab8 \uc0c1\ud0dc\uc5d0\uc11c \ud560 \uc218 \uc788\ub294 \ub9cc\ud07c\ubd80\ud130\uba74 \ucda9\ubd84\ud569\ub2c8\ub2e4. \uc5b4\uc81c\uc758 \ub098\ubcf4\ub2e4 \uc870\uae08\ub9cc \ub0ab\uc790\ub294 \ub9c8\uc74c\uc73c\ub85c\uc694.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1672\" height=\"941\" src=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-hu-hyusik-mulmasigi.png\" alt=\"\uc6b4\ub3d9\uc744 \ub9c8\uce58\uace0 \ud5ec\uc2a4\uc7a5 \ucc3d\uac00\uc5d0\uc11c \ubb3c\uc744 \ub9c8\uc2dc\uba70 \ud734\uc2dd\ud558\ub294 40\ub300 \uc5ec\uc131\uc758 \ub4b7\ubaa8\uc2b5\" class=\"wp-image-18\" srcset=\"https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-hu-hyusik-mulmasigi.png 1672w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-hu-hyusik-mulmasigi-300x169.png 300w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-hu-hyusik-mulmasigi-1024x576.png 1024w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-hu-hyusik-mulmasigi-768x432.png 768w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-hu-hyusik-mulmasigi-1536x864.png 1536w, https:\/\/dotorinote.com\/wp-content\/uploads\/2026\/06\/undong-hu-hyusik-mulmasigi-624x351.png 624w\" sizes=\"auto, (max-width: 1672px) 100vw, 1672px\" \/><figcaption class=\"wp-element-caption\">2\ub144 \ud574\ubcf4\ub2c8 \ubab8\ubcf4\ub2e4 \uae30\ubd84\uc774 \uba3c\uc800 \ubc14\ub00c\ub354\ub77c\uace0\uc694.<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38 (FAQ)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Q. 40\ub300 \ud5ec\uc2a4, \uc8fc \uba87 \ud68c\uac00 \uc801\ub2f9\ud55c\uac00\uc694?<\/strong><br>\uc8fc 2~3\ud68c\ub97c \uad8c\uc7a5\ud574\uc694. \uc138\uacc4\ubcf4\uac74\uae30\uad6c(WHO)\ub3c4 \uc131\uc778\uc5d0\uac8c \uc8fc 2\ud68c \uc774\uc0c1\uc758 \uadfc\ub825\uc6b4\ub3d9\uc744 \uad8c\uace0\ud569\ub2c8\ub2e4. \ucc98\uc74c\uc5d4 \uc8fc 2\ud68c\ub85c \uc2dc\uc791\ud574 \ubab8\uc774 \uc801\uc751\ud558\uba74 3\ud68c\ub85c \ub298\ub9ac\ub294 \uac78 \ucd94\ucc9c\ud574\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Q. \uadfc\ub825\uc6b4\ub3d9\uacfc \uc720\uc0b0\uc18c\uc6b4\ub3d9, \ubb58 \uba3c\uc800 \ud574\uc57c \ud558\ub098\uc694?<\/strong><br>40\ub300 \uc774\ud6c4\ub77c\uba74 \uadfc\ub825\uc6b4\ub3d9\uc5d0 \uc6b0\uc120\uc21c\uc704\ub97c \ub450\ub294 \uac78 \ucd94\ucc9c\ud574\uc694. \uadfc\uc721\ub7c9\uc774 \uc904\uc5b4\ub4dc\ub294 \uc2dc\uae30\ub77c \uadfc\uc721\uc744 \uc9c0\ud0a4\ub294 \uac8c \uc911\uc694\ud558\uac70\ub4e0\uc694. \uc720\uc0b0\uc18c\ub294 \uc6cc\ubc0d\uc5c5\uacfc \ub9c8\ubb34\ub9ac\uc5d0 \uac00\ubccd\uac8c \uacc1\ub4e4\uc774\uba74 \ucda9\ubd84\ud574\uc694.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Q. \ud5ec\uc2a4\uc7a5 \ucd08\ubcf4\uc778\ub370 \uba38\uc2e0\uacfc \ud504\ub9ac\uc6e8\uc774\ud2b8 \uc911 \ubb50\uac00 \uc88b\ub098\uc694?<\/strong><br>\ucd08\ubcf4\uc790\ub294 \uba38\uc2e0\ubd80\ud130 \uc2dc\uc791\ud558\uc138\uc694. \uc815\ud574\uc9c4 \ub3d9\uc791 \ubc94\uc704 \uc548\uc5d0\uc11c \uc6c0\uc9c1\uc5ec \uc790\uc138 \uc7a1\uae30\uac00 \uc27d\uace0 \ud63c\uc790 \uc6b4\ub3d9\ud560 \ub54c \ubd80\uc0c1 \uc704\ud5d8\uc774 \uc801\uc5b4\uc694. \uc790\uc138\uac00 \uc775\uc219\ud574\uc9c4 \ub4a4 \ub364\ubca8 \ub4f1\uc73c\ub85c \ub113\ud600\uac00\uba74 \ub429\ub2c8\ub2e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Q. \uc6b4\ub3d9 \ub2e4\uc74c \ub0a0 \uadfc\uc721\ud1b5\uc774 \uc788\ub294\ub370 \ub610 \uc6b4\ub3d9\ud574\ub3c4 \ub418\ub098\uc694?<\/strong><br>\uac00\ubcbc\uc6b4 \uadfc\uc721\ud1b5\uc740 \uad1c\ucc2e\uc9c0\ub9cc, \uac19\uc740 \ubd80\uc704\ub97c \uc5f0\ub2ec\uc544 \uc790\uadf9\ud558\ub294 \uac74 \ud53c\ud558\uc138\uc694. \uadf8\ub798\uc11c \uc0c1\uccb4\u00b7\ud558\uccb4\u00b7\uc804\uc2e0\uc744 \ub098\ub220 \uc6b4\ub3d9\uc77c \uc0ac\uc774\uc5d0 \ud558\ub8e8 \uc774\uc0c1 \uc26c\ub294 3\ubd84\ud560 \ub8e8\ud2f4\uc774 \ud6a8\uacfc\uc801\uc774\uc5d0\uc694. \ud1b5\uc99d\uc774 \uc2ec\ud558\uba74 \uc26c\ub294 \uac8c \ub9de\uc544\uc694.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u203b \uc774 \uae00\uc740 \uac1c\uc778 \uacbd\ud5d8\uacfc \uacf5\uac1c \uc790\ub8cc(WHO \uc2e0\uccb4\ud65c\ub3d9 \uc9c0\uce68 \ub4f1)\ub97c \uc815\ub9ac\ud55c \uac83\uc73c\ub85c, \ucc38\uace0\uc6a9\uc785\ub2c8\ub2e4. \uad00\uc808 \uc9c8\ud658\u00b7\ub9cc\uc131\uc9c8\ud658\uc774 \uc788\uac70\ub098 \uc6b4\ub3d9\uc774 \ucc98\uc74c\uc774\ub77c\uba74 \uc2dc\uc791 \uc804 \uc758\ub8cc\uc9c4 \ub610\ub294 \uc804\ubb38 \ud2b8\ub808\uc774\ub108\uc640 \uc0c1\ub2f4\ud558\uc138\uc694.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\ucd9c\ucc98<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\uad6d\uac00\uac74\uac15\uc815\ubcf4\ud3ec\ud138, \uc9c8\ubcd1\uad00\ub9ac\uccad \u300c\uadfc \uc190\uc2e4\u300d \u2014 \uadfc\uc721\ub7c9\uc740 20\ub300 \uc911\ud6c4\ubc18 \uc815\uc810 \ud6c4 \uac10\uc18c, 40\ub300\uae4c\uc9c0 \uc720\uc9c0\u00b750\ub300 \uc774\ud6c4 \ubcf8\uaca9 \uac10\uc18c, 80\uc138\uc5d0 \uc815\uc810 \ub300\ube44 30~40% \uac10\uc18c<br>(<a href=\"https:\/\/health.kdca.go.kr\/healthinfo\/biz\/health\/gnrlzHealthInfo\/gnrlzHealthInfo\/gnrlzHealthInfoView.do?cntnts_sn=6722\">https:\/\/health.kdca.go.kr\/healthinfo\/biz\/health\/gnrlzHealthInfo\/gnrlzHealthInfo\/gnrlzHealthInfoView.do?cntnts_sn=6722<\/a>)<\/li>\n\n\n\n<li>\uc11c\uc6b8\uc544\uc0b0\ubcd1\uc6d0 \uc9c8\ud658\ubc31\uacfc, \u300c\uadfc\uac10\uc18c\uc99d(Sarcopenia)\u300d \u2014 \uadfc\uac10\uc18c\uc99d\uc758 \uc815\uc758\uc640 \uc704\ud5d8<br>(<a href=\"https:\/\/www.amc.seoul.kr\/asan\/healthinfo\/disease\/diseaseDetail.do?contentId=33924\">https:\/\/www.amc.seoul.kr\/asan\/healthinfo\/disease\/diseaseDetail.do?contentId=33924<\/a>)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>40\ub300 \ud5ec\uc2a4 \ub8e8\ud2f4\uc740 \uc8fc 3\ud68c \uadfc\ub825\uc6b4\ub3d9\uc774\uba74 \ucda9\ubd84\ud569\ub2c8\ub2e4. \uc911\uc7a5\ub144 \ucd08\ubcf4\uc790\ub97c \uc704\ud55c \uc0c1\uccb4\u00b7\ud558\uccb4\u00b7\uc804\uc2e0 3\ubd84\ud560 \uae30\ubcf8 \ub8e8\ud2f4\uacfc \ubd80\uc0c1 \uc5c6\uc774 \uafb8\uc900\ud788 \ud558\ub294 \ubc95\uc744 \uc815\ub9ac\ud588\uc5b4\uc694.<\/p>\n","protected":false},"author":1,"featured_media":15,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[3,6,7,4,5],"class_list":["post-19","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-3","tag-6","tag-7","tag-4","tag-5"],"_links":{"self":[{"href":"https:\/\/dotorinote.com\/index.php?rest_route=\/wp\/v2\/posts\/19","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dotorinote.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dotorinote.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dotorinote.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dotorinote.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=19"}],"version-history":[{"count":1,"href":"https:\/\/dotorinote.com\/index.php?rest_route=\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":22,"href":"https:\/\/dotorinote.com\/index.php?rest_route=\/wp\/v2\/posts\/19\/revisions\/22"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dotorinote.com\/index.php?rest_route=\/wp\/v2\/media\/15"}],"wp:attachment":[{"href":"https:\/\/dotorinote.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dotorinote.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dotorinote.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}