{"id":2018,"date":"2024-08-12T10:23:32","date_gmt":"2024-08-12T01:23:32","guid":{"rendered":"https:\/\/pkjnews.co.kr\/?p=2018"},"modified":"2024-08-12T10:19:38","modified_gmt":"2024-08-12T01:19:38","slug":"%ec%97%ac%eb%a6%84%ec%b2%a0-%ed%95%b4%eb%b3%80-%ec%9a%b4%eb%8f%99-%ed%9a%a8%ea%b3%bc%ec%a0%81%ec%9d%b8-%ed%95%b4%eb%b3%80-%ec%9b%8c%ed%81%ac%ec%95%84%ec%9b%83-%eb%a3%a8%ed%8b%b4","status":"publish","type":"post","link":"https:\/\/pkjnews.co.kr\/?p=2018","title":{"rendered":"\uc5ec\ub984\ucca0 \ud574\ubcc0 \uc6b4\ub3d9: \ud6a8\uacfc\uc801\uc778 \ud574\ubcc0 \uc6cc\ud06c\uc544\uc6c3 \ub8e8\ud2f4"},"content":{"rendered":"<p>\uc5ec\ub984\ucca0 \ud574\ubcc0\uc740 \ub2e8\uc21c\ud55c \ud734\uc2dd \uacf5\uac04\uc744 \ub118\uc5b4, \uc6b4\ub3d9\uc744 \uc704\ud55c \ucd5c\uc801\uc758 \uc7a5\uc18c\ub85c \ubcc0\uc2e0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud574\ubcc0\uc5d0\uc11c\ub294 \uc77c\ubc18\uc801\uc778 \ud5ec\uc2a4\uc7a5\uacfc \ub2ec\ub9ac \ubd80\ub4dc\ub7ec\uc6b4 \ubaa8\ub798\uc640 \uc2e0\uc120\ud55c \ubc14\ub2f7\ubc14\ub78c\uc774 \ud568\uaed8 \uc5b4\uc6b0\ub7ec\uc838 \ud2b9\ubcc4\ud55c \uc6b4\ub3d9 \ud658\uacbd\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \ud574\ubcc0 \uc6cc\ud06c\uc544\uc6c3\uc740 \uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0, \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uba70, \uccb4\uc9c0\ubc29\uc744 \ud6a8\uc728\uc801\uc73c\ub85c \ud0dc\uc6b8 \uc218 \uc788\ub294 \uc774\uc0c1\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ud574\ubcc0\uc5d0\uc11c \ud6a8\uacfc\uc801\uc73c\ub85c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub294 \uc6cc\ud06c\uc544\uc6c3 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h4><strong>\ud574\ubcc0 \uc870\uae45 (Beach Jogging)<\/strong><\/h4>\n<p>\ud574\ubcc0\uc5d0\uc11c\uc758 \uc870\uae45\uc740 \uc77c\ubc18\uc801\uc778 \uc870\uae45\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uc5d0\ub108\uc9c0\ub97c \uc18c\ubaa8\ud558\uac8c \ud569\ub2c8\ub2e4. \ubaa8\ub798\uc758 \ubd88\uc548\uc815\ud55c \ud45c\uba74\uc740 \ub2e4\ub9ac \uadfc\uc721\uacfc \ubc1c\ubaa9 \uadfc\uc721\uc744 \ub354 \ub9ce\uc774 \uc0ac\uc6a9\ud558\uac8c \ud558\uba70, \uade0\ud615\uc744 \uc7a1\ub294 \ub370\uc5d0\ub3c4 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub8e8\ud2f4<\/strong>: \ud574\ubcc0\uc744 \ub530\ub77c \uc57d 20-30\ubd84\uac04 \uc870\uae45\ud569\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 \ub290\ub9b0 \uc18d\ub3c4\ub85c \uc2dc\uc791\ud558\uc5ec \uc810\ucc28 \uc18d\ub3c4\ub97c \uc62c\ub9ac\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ubaa8\ub798 \uc704\ub97c \ub2ec\ub9b4 \ub54c\uc5d0\ub294 \ubc1c\ubc14\ub2e5 \uc804\uccb4\ub97c \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \uad00\uc808\uc5d0 \ubb34\ub9ac\ub97c \ub35c \uc8fc\uba70, \uadfc\uc721 \uc0ac\uc6a9\uc744 \uadf9\ub300\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301<\/strong>: \ub9e8\ubc1c\ub85c \uc870\uae45\ud558\uba74 \ubc1c \uadfc\uc721\uc744 \ub354 \ub9ce\uc774 \uc0ac\uc6a9\ud558\uac8c \ub418\uc5b4 \uadfc\uc721 \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub418\uc9c0\ub9cc, \ucd08\ubcf4\uc790\ub098 \ubc1c\ubc14\ub2e5\uc774 \uc57d\ud55c \uacbd\uc6b0\uc5d0\ub294 \uc587\uc740 \ub7ec\ub2dd\ud654\ub97c \ucc29\uc6a9\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><strong>\uc11c\ud0b7 \ud2b8\ub808\uc774\ub2dd (Circuit Training)<\/strong><\/h4>\n<p>\ud574\ubcc0\uc758 \ubaa8\ub798\ub294 \uc800\ud56d\uc744 \uc81c\uacf5\ud558\uae30 \ub54c\ubb38\uc5d0, \uc11c\ud0b7 \ud2b8\ub808\uc774\ub2dd\uc744 \ud1b5\ud574 \ud6a8\uc728\uc801\uc778 \uadfc\ub825 \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc5ec\ub7ec \uc6b4\ub3d9\uc744 \uc9e7\uc740 \ud734\uc2dd \uac04\uaca9\uc73c\ub85c \ube60\ub974\uac8c \uc774\uc5b4\uc11c \ud558\ub294 \ubc29\uc2dd\uc73c\ub85c, \uc2ec\ud3d0 \uae30\ub2a5\uacfc \uadfc\ub825\uc744 \ub3d9\uc2dc\uc5d0 \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub8e8\ud2f4<\/strong>:\n<ol>\n<li><strong>\uc2a4\ucffc\ud2b8 \uc810\ud504<\/strong>: 15\ud68c \ubc18\ubcf5. \ubaa8\ub798 \uc704\uc5d0\uc11c \uc810\ud504\ud558\uba74 \ud5c8\ubc85\uc9c0\uc640 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ub354\uc6b1 \uac15\ud654\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud478\uc26c\uc5c5<\/strong>: 15\ud68c \ubc18\ubcf5. \ubaa8\ub798 \uc704\uc5d0\uc11c \ud478\uc26c\uc5c5\uc744 \ud558\uba74 \uc0c1\uccb4\uc640 \ucf54\uc5b4 \uadfc\uc721\uc774 \ub354 \ub9ce\uc774 \uc0ac\uc6a9\ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ubc84\ud53c (Burpee)<\/strong>: 10\ud68c \ubc18\ubcf5. \uc804\uc2e0\uc744 \uc0ac\uc6a9\ud558\ub294 \uc6b4\ub3d9\uc73c\ub85c, \uce7c\ub85c\ub9ac \uc18c\ubaa8\uc5d0 \ud0c1\uc6d4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub7ec\uc9c0 (Lunge)<\/strong>: \uac01 \ub2e4\ub9ac 10\ud68c\uc529 \ubc18\ubcf5. \ubaa8\ub798 \uc704\uc5d0\uc11c\uc758 \ub7ec\uc9c0\ub294 \uade0\ud615 \uc7a1\uae30\uc5d0 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<\/ol>\n<p>\uac01 \uc6b4\ub3d9 \uc0ac\uc774\uc5d0\ub294 15-30\ucd08\uac04 \ud734\uc2dd\uc744 \ucde8\ud55c \ud6c4, \uc804\uccb4 \uc11c\ud0b7\uc744 3-4\ud68c \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><strong>\ubc14\ub2e4 \uc218\uc601 (Open Water Swimming)<\/strong><\/h4>\n<p>\ud574\ubcc0 \uc6b4\ub3d9\uc758 \ud558\uc774\ub77c\uc774\ud2b8 \uc911 \ud558\ub098\ub294 \ubc14\ub85c \ubc14\ub2e4 \uc218\uc601\uc785\ub2c8\ub2e4. \uc218\uc601\uc740 \uc804\uc2e0\uc744 \uc0ac\uc6a9\ud558\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc73c\ub85c, \uc2ec\ud3d0 \uae30\ub2a5\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \uadfc\ub825\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ub610\ud55c, \ubb3c\uc758 \uc800\ud56d\ub825\uc740 \uc77c\ubc18 \uc218\uc601\uc7a5\uc5d0\uc11c\uc758 \uc6b4\ub3d9\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\ud558\uac8c \ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub8e8\ud2f4<\/strong>: 10-15\ubd84\uac04 \ubc14\ub2e4\uc5d0\uc11c \uc218\uc601\ud569\ub2c8\ub2e4. \uc218\uc601\uc774 \ub05d\ub09c \ud6c4\uc5d0\ub294 \ubc14\ub2e4\uc5d0\uc11c \ub098\uc640 5\ubd84\uac04 \uc870\uae45\uc744 \ud558\uba70 \uccb4\uc628\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc218\uc601 \ub2a5\ub825\uc5d0 \ub530\ub77c \uc790\uc720\ud615, \ubc30\uc601, \ud3c9\uc601 \ub4f1\uc758 \ub2e4\uc591\ud55c \uc601\ubc95\uc744 \ubc88\uac08\uc544 \uac00\uba70 \uc0ac\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301<\/strong>: \uc548\uc804\uc744 \uc704\ud574 \ud56d\uc0c1 \ud30c\ub3c4\uc640 \uc870\ub958\ub97c \ud655\uc778\ud558\uace0, \uac00\ub2a5\ud55c \ud55c \ud574\uc218\uc695\uc7a5\uc5d0\uc11c \uc218\uc601\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ub610\ud55c, \ucd08\ubcf4\uc790\uc758 \uacbd\uc6b0 \uad6c\uba85\uc870\ub07c\ub098 \ubd80\ud45c\ub97c \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \uc548\uc804\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><strong>\uc694\uac00\uc640 \uc2a4\ud2b8\ub808\uce6d<\/strong><\/h4>\n<p>\ud574\ubcc0\uc5d0\uc11c\uc758 \uc694\uac00\ub294 \ub9c8\uc74c\uc744 \uc9c4\uc815\uc2dc\ud0a4\uace0 \uc720\uc5f0\uc131\uc744 \ub192\uc774\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \ubc14\ub2f7\ubc14\ub78c\uacfc \ud30c\ub3c4 \uc18c\ub9ac\ub97c \ubc30\uacbd\uc73c\ub85c \ud558\ub294 \uc694\uac00\ub294 \ubab8\uacfc \ub9c8\uc74c\uc758 \uade0\ud615\uc744 \ucc3e\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub8e8\ud2f4<\/strong>: \uc57d 20\ubd84\uac04 \uc694\uac00 \ub3d9\uc791\uc744 \uc218\ud589\ud569\ub2c8\ub2e4. \uae30\ubcf8\uc801\uc778 \ud0dc\uc591 \uacbd\ubc30 \uc790\uc138(Sun Salutation), \uc804\uc0ac \uc790\uc138(Warrior Pose), \ub098\ubb34 \uc790\uc138(Tree Pose) \ub4f1\uc744 \ubc18\ubcf5\ud558\uba70, \ub3d9\uc791 \uc0ac\uc774\ub9c8\ub2e4 \uc2ec\ud638\ud761\uc744 \ud1b5\ud574 \ubab8\uacfc \ub9c8\uc74c\uc744 \uc548\uc815\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud301<\/strong>: \ubaa8\ub798 \uc704\uc5d0\uc11c \uc694\uac00\ub97c \ud560 \ub54c\uc5d0\ub294 \uade0\ud615 \uc7a1\uae30\uac00 \uc5b4\ub824\uc6b8 \uc218 \uc788\uc73c\ub2c8, \ucc98\uc74c\uc5d0\ub294 \ubb34\ub98e\uc744 \uad7d\ud788\uac70\ub098 \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \ub3d9\uc791\ubd80\ud130 \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4><strong>\uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd (Interval Training)<\/strong><\/h4>\n<p>\ud574\ubcc0\uc5d0\uc11c\ub294 \uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd(HIIT)\uc744 \ud1b5\ud574 \uc9e7\uc740 \uc2dc\uac04 \ub0b4\uc5d0 \ucd5c\ub300\ud55c\uc758 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd\uc740 \uc9e7\uace0 \uac15\ub825\ud55c \uc6b4\ub3d9\uacfc \ud734\uc2dd\uc744 \ubc88\uac08\uc544 \uac00\uba70 \ud558\ub294 \ubc29\uc2dd\uc73c\ub85c, \uccb4\uc9c0\ubc29 \uc5f0\uc18c\uc640 \uc2ec\ud3d0 \uae30\ub2a5 \ud5a5\uc0c1\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub8e8\ud2f4<\/strong>:\n<ol>\n<li><strong>20\ucd08 \uc804\ub825 \ub2ec\ub9ac\uae30<\/strong> + <strong>10\ucd08 \uac77\uae30<\/strong>\ub97c 8\ubc88 \ubc18\ubcf5.<\/li>\n<li><strong>20\ucd08 \uc810\ud504 \uc2a4\ucffc\ud2b8<\/strong> + <strong>10\ucd08 \ud734\uc2dd<\/strong>\uc744 8\ubc88 \ubc18\ubcf5.<\/li>\n<li><strong>20\ucd08 \uc0ac\uc774\ub4dc \ub7f0\uc9c0<\/strong> + <strong>10\ucd08 \ud734\uc2dd<\/strong>\uc744 8\ubc88 \ubc18\ubcf5.<\/li>\n<\/ol>\n<p>\uc804\uccb4 \ub8e8\ud2f4\uc744 2-3\ubc88 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc5ec\ub984\ucca0 \ud574\ubcc0 \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud55c \ud53c\ud2b8\ub2c8\uc2a4 \uc774\uc0c1\uc758 \uacbd\ud5d8\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc790\uc5f0\uc758 \uc544\ub984\ub2e4\uc6c0 \uc18d\uc5d0\uc11c \ubab8\uacfc \ub9c8\uc74c\uc744 \ub3d9\uc2dc\uc5d0 \ub2e8\ub828\ud560 \uc218 \uc788\ub294 \ucd5c\uc801\uc758 \uc7a5\uc18c\uc785\ub2c8\ub2e4. \uc704\uc5d0\uc11c \uc18c\uac1c\ud55c \ud574\ubcc0 \uc6cc\ud06c\uc544\uc6c3 \ub8e8\ud2f4\uc744 \ud1b5\ud574 \uc5ec\ub7ec\ubd84\uc758 \uc5ec\ub984 \uc6b4\ub3d9\uc744 \ud55c\uce35 \ub354 \ud6a8\uacfc\uc801\uc774\uace0 \uc990\uac81\uac8c \ub9cc\ub4e4\uc5b4\ubcf4\uc138\uc694. \ud574\ubcc0\uc5d0\uc11c\uc758 \uc6b4\ub3d9\uc740 \uc2e0\uccb4\uc801 \uac74\uac15\ubfd0\ub9cc \uc544\ub2c8\ub77c, \uc815\uc2e0\uc801 \ud734\uc2dd\uc744 \ucde8\ud558\ub294 \ub370\ub3c4 \ud070 \ub3c4\uc6c0\uc774 \ub420 \uac83\uc785\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc5ec\ub984\ucca0 \ud574\ubcc0\uc740 \ub2e8\uc21c\ud55c \ud734\uc2dd \uacf5\uac04\uc744 \ub118\uc5b4, \uc6b4\ub3d9\uc744 \uc704\ud55c \ucd5c\uc801\uc758 \uc7a5\uc18c\ub85c \ubcc0\uc2e0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud574\ubcc0\uc5d0\uc11c\ub294 \uc77c\ubc18\uc801\uc778 \ud5ec\uc2a4\uc7a5\uacfc \ub2ec\ub9ac \ubd80\ub4dc\ub7ec\uc6b4 \ubaa8\ub798\uc640 \uc2e0\uc120\ud55c \ubc14\ub2f7\ubc14\ub78c\uc774 \ud568\uaed8 \uc5b4\uc6b0\ub7ec\uc838 \ud2b9\ubcc4\ud55c \uc6b4\ub3d9 \ud658\uacbd\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \ud574\ubcc0 \uc6cc\ud06c\uc544\uc6c3\uc740 \uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0, \uadfc\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uba70, \uccb4\uc9c0\ubc29\uc744 \ud6a8\uc728\uc801\uc73c\ub85c \ud0dc\uc6b8 \uc218 \uc788\ub294 \uc774\uc0c1\uc801\uc778 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc774\ubc88 \uae30\uc0ac\uc5d0\uc11c\ub294 \ud574\ubcc0\uc5d0\uc11c \ud6a8\uacfc\uc801\uc73c\ub85c \uc6b4\ub3d9\ud560 \uc218 \uc788\ub294 \uc6cc\ud06c\uc544\uc6c3 \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud558\uaca0\uc2b5\ub2c8\ub2e4. \ud574\ubcc0 \uc870\uae45 (Beach Jogging) [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2019,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,46],"tags":[],"class_list":["post-2018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-46"],"_links":{"self":[{"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2018"}],"version-history":[{"count":0,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2018\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2019"}],"wp:attachment":[{"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pkjnews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}