{"id":123,"date":"2026-07-10T00:15:03","date_gmt":"2026-07-10T00:15:03","guid":{"rendered":"https:\/\/slow7.soritok.com\/?p=123"},"modified":"2026-10-20T14:31:28","modified_gmt":"2026-10-20T14:31:28","slug":"slow-jogging-12weeks-depression-effect","status":"publish","type":"post","link":"https:\/\/soritok.com\/slow7\/slow-jogging-12weeks-depression-effect\/","title":{"rendered":"\uc2ac\ub85c\uc6b0\uc870\uae45 12\uc8fc, \uc6b0\uc6b8\uac10 \uc644\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub420\uae4c?"},"content":{"rendered":"<p>\uc57c! \uc2ac\ub85c\uc6b0\uc870\uae45\uc774 \uccb4\uc911 \uad00\ub9ac\uc640 \uc2ec\uc7a5 \uac74\uac15\uc5d0 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\ub294 \uac74 \uc54c\uc558\uc9c0? \uadfc\ub370 \uadf8\uac70 \uc54c\uc544? <strong>\uafb8\uc900\ud55c \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uae30\ubd84\uc5d0\ub3c4 \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\uc5b4.<\/strong> \uc6b4\ub3d9\uc774 \uc6b0\uc6b8 \uc99d\uc0c1\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\ub294 \ub300\uaddc\ubaa8 \ubd84\uc11d \uacb0\uacfc\ub4e4\uc774 \uafb8\uc900\ud788 \ub098\uc624\uace0 \uc788\uac70\ub4e0. \ub3c8 \uc548 \ub4e4\uc774\uace0, 7\ubd84 \ud398\uc774\uc2a4\ub85c \ucc9c\ucc9c\ud788 \ub2ec\ub9ac\ub294 \uc2b5\uad00\uc774 \uae30\ubd84 \uad00\ub9ac\uc5d0 \uc5b4\ub5a4 \uc5ed\ud560\uc744 \ud560 \uc218 \uc788\ub294\uc9c0, \uc624\ub298 \uc81c\ub300\ub85c \ub72f\uc5b4\ubcfc\uac8c.<\/p>\n<h2>\uc6b4\ub3d9\uacfc \uc6b0\uc6b8\uac10 \u2014 \uc22b\uc790\ub85c \ubcf4\uba74 \uaf64 \ub180\ub78d\ub2e4<\/h2>\n<figure><img decoding=\"async\" src=\"https:\/\/soritok.com\/slow7\/wp-content\/uploads\/2026\/07\/pexels_4148937-1.jpg\" alt=\"\uc6b0\uc6b8\uac10 \uac10\uc18c - \uc2ac\ub85c\uc6b0\uc870\uae45 \uc774\ubbf8\uc9c0\" style=\"max-width:100%;height:auto;border-radius:8px;\"><figcaption style=\"font-size:0.75em;color:#aaa;text-align:center;\">Photo by <a href=\"https:\/\/www.pexels.com\/@gustavo-fring\" rel=\"nofollow\" target=\"_blank\">Gustavo Fring<\/a> on Pexels<\/figcaption><\/figure>\n<p>2023\ub144 \uc601\uad6d \uc2a4\ud3ec\uce20\uc758\ud559\uc800\ub110(BJSM)\uc5d0 \uc2e4\ub9b0 \ub300\uaddc\ubaa8 \uc885\ud569 \ubd84\uc11d(\uc5ec\ub7ec \uba54\ud0c0\ubd84\uc11d\uc744 \ub2e4\uc2dc \ubaa8\uc544 \ubcf8 \uc5f0\uad6c)\uc5d0 \ub530\ub974\uba74, \uc2e0\uccb4\ud65c\ub3d9\uc740 \uc77c\ubc18\uc801\uc778 \uad00\ub9ac\ub9cc \ubc1b\uc740 \uacbd\uc6b0\ubcf4\ub2e4 \uc6b0\uc6b8 \uc99d\uc0c1\uc744 \uc911\uac04 \uc815\ub3c4 \uc904\uc774\ub294 \ud6a8\uacfc\ub97c \ubcf4\uc600\uc5b4. \ud2b9\ud788 <strong>12\uc8fc \uc774\ud558\uc758 \ube44\uad50\uc801 \uc9e7\uc740 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8<\/strong>\uc5d0\uc11c \ud6a8\uacfc\uac00 \ud06c\uac8c \ub098\ud0c0\ub0ac\ub2e4\uace0 \ud574. 2024\ub144 BMJ\uc5d0 \uc2e4\ub9b0 \ub124\ud2b8\uc6cc\ud06c \uba54\ud0c0\ubd84\uc11d\uc5d0\uc11c\ub3c4 \uac77\uae30\ub098 \uc870\uae45\uc774 \ube44\uad50 \ub300\uc0c1\ubcf4\ub2e4 \uc6b0\uc6b8 \uc99d\uc0c1\uc744 \uc911\uac04 \uc815\ub3c4 \uc904\uc778 \uac83\uc73c\ub85c \ub098\uc654\uc5b4.<\/p>\n<p>\ub2e4\ub9cc \ub450 \uc5f0\uad6c \ubaa8\ub450 \ud3ec\ud568\ub41c \uc5f0\uad6c\ub4e4\uc758 \uc9c8\uc774 \ub4e4\ucb49\ub0a0\ucb49\ud574\uc11c \uacb0\uacfc\ub97c \uc870\uc2ec\ud574\uc11c \ud574\uc11d\ud574\uc57c \ud55c\ub2e4\uace0 \ubc1d\ud614\uc5b4. \ub610 \ub450 \uc5f0\uad6c \ubaa8\ub450 \uac15\ub3c4\uac00 \ub192\uc744\uc218\ub85d \ud6a8\uacfc\uac00 \ub354 \ucef8\ub2e4\uace0 \ubcf4\uace0\ud588\uc5b4. \uadf8\ub7ec\ub2c8\uae4c \uc2ac\ub85c\uc6b0\uc870\uae45\uc774 &#8216;\uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \uac15\ub3c4&#8217;\ub77c\uace0 \ub9d0\ud560 \uc21c \uc5c6\uc5b4. \uadf8\ub798\ub3c4 \ub0ae\uc740 \uac15\ub3c4\uc5d0\uc11c\ub3c4 \ud6a8\uacfc\uac00 \uad00\ucc30\ub410\uace0, \ubb34\uc5c7\ubcf4\ub2e4 \uc228\uc774 \uc548 \ucc28\ub294 7\ubd84 \ud398\uc774\uc2a4\ub294 \uc6b4\ub3d9\uc744 \ucc98\uc74c \uc2dc\uc791\ud558\uac70\ub098 \uae30\uc6b4\uc774 \uc5c6\ub294 \ub0a0\uc5d0\ub3c4 \ubd80\ub2f4 \uc5c6\uc774 \ub098\uac08 \uc218 \uc788\ub294 \uac15\ub3c4\ub77c\ub294 \uac8c \uc7a5\uc810\uc774\uc57c. \uafb8\uc900\ud788 \ud560 \uc218 \uc788\uc5b4\uc57c \ud6a8\uacfc\ub3c4 \uc313\uc774\ub2c8\uae4c.<\/p>\n<h2>\ub1cc\uc5d0\uc11c \ubb34\uc2a8 \uc77c\uc774 \ubc8c\uc5b4\uc9c8\uae4c? \uc138\ub85c\ud1a0\ub2cc\u00b7BDNF \uc774\uc57c\uae30<\/h2>\n<p>\uc6b4\ub3d9\uc774 \uae30\ubd84\uc5d0 \uc601\ud5a5\uc744 \uc8fc\ub294 \uacbd\ub85c\ub85c \uc790\uc8fc \uac70\ub860\ub418\ub294 \uac74 \ud06c\uac8c \ub450 \uac00\uc9c0\uc57c. \uc544\uc9c1 \uc5f0\uad6c\uac00 \uc9c4\ud589 \uc911\uc778 \ubd80\ubd84\uc774\ub77c &#8220;\uc774\uac83 \ub54c\ubb38\uc5d0 \uc88b\uc544\uc9c4\ub2e4&#8221;\uace0 \ub2e8\uc815\ud560 \uc21c \uc5c6\ub2e4\ub294 \uc810\uc740 \uae30\uc5b5\ud574\uc918.<\/p>\n<ul>\n<li><strong>\uc138\ub85c\ud1a0\ub2cc \ub4f1 \uc2e0\uacbd\uc804\ub2ec\ubb3c\uc9c8:<\/strong> \uac77\uae30\ub098 \uc870\uae45\ucc98\ub7fc \ub9ac\ub4ec\uac10 \uc788\uac8c \ubc18\ubcf5\ud558\ub294 \uc6b4\ub3d9\uc774 \uae30\ubd84\uacfc \uad00\ub828\ub41c \uc2e0\uacbd\uc804\ub2ec\ubb3c\uc9c8 \ubcc0\ud654\uc5d0 \uad00\uc5ec\ud560 \uc218 \uc788\ub2e4\ub294 \uc5f0\uad6c\ub4e4\uc774 \uc788\uc5b4. \ub2e4\ub9cc \uc0ac\ub78c\uc5d0\uac8c\uc11c \uadf8 \ud6a8\uacfc\ub97c \uc815\ud655\ud788 \uce21\uc815\ud558\uae30\ub294 \uc5b4\ub824\uc6cc\uc11c \uc544\uc9c1 \ud574\uc11d\uc774 \uc870\uc2ec\uc2a4\ub7ec\uc6b4 \uc601\uc5ed\uc774\uc57c.<\/li>\n<li><strong>BDNF(\ub1cc\uc720\ub798\uc2e0\uacbd\uc601\uc591\uc778\uc790):<\/strong> 29\uac1c \uc5f0\uad6c\ub97c \ubaa8\uc740 \uba54\ud0c0\ubd84\uc11d\uc5d0\uc11c \ud55c \ubc88\uc758 \uc6b4\ub3d9\ub9cc\uc73c\ub85c\ub3c4 BDNF\uac00 \uc911\uac04 \uc815\ub3c4 \uc99d\uac00\ud588\uace0, \uaddc\uce59\uc801\uc73c\ub85c \uc6b4\ub3d9\ud558\ub294 \uc0ac\ub78c\uc740 \uadf8 \ubc18\uc751\uc774 \ub354 \ucef8\ub2e4\uace0 \ud574. BDNF\ub294 \ub1cc\uc138\ud3ec\uc758 \uc0dd\uc874\uacfc \uc5f0\uacb0\uc744 \ub3d5\ub294 \ub2e8\ubc31\uc9c8\uc774\ub77c \uc6b4\ub3d9\uacfc \ub1cc \uac74\uac15\uc744 \uc787\ub294 \uace0\ub9ac\ub85c \uc8fc\ubaa9\ubc1b\uace0 \uc788\uc5b4.<\/li>\n<\/ul>\n<p>\ud55c \ubc88\uc5d0 \ubb54\uac00 \ud655 \ubc14\ub00c\ub294 \uac8c \uc544\ub2c8\ub77c, 12\uc8fc \ub3d9\uc548 \uafb8\uc900\ud788 \uc313\uc774\uba74\uc11c \ubab8\uacfc \uc0dd\ud65c \ub9ac\ub4ec\uc774 \uc870\uae08\uc529 \ub2ec\ub77c\uc9c0\ub294 \uac70\uc57c. \uc774\uac8c \uc2ac\ub85c\uc6b0\uc870\uae45\uc758 \uc9c4\uc9dc \ub9e4\ub825\uc774\ub77c\uace0 \uc0dd\uac01\ud574.<\/p>\n<h2>\uc800\ub141 \uc2ac\ub85c\uc6b0\uc870\uae45\uc744 \ucd94\ucc9c\ud558\ub294 \uc774\uc720<\/h2>\n<p>\ub098\ub294 <strong>\uc800\ub141\uc5d0 \uc2ac\ub85c\uc6b0\uc870\uae45\ud558\uace0 \ub098\uc11c \uc7a0\uc774 \ub354 \uae4a\uc5b4\uc9c4 \uac78 \ub290\uaf08\uc5b4.<\/strong> \ubb3c\ub860 \uc774\uac74 \ub0b4 \uacbd\ud5d8\uc77c \ubfd0\uc774\uc57c. \uadf8\ub798\ub3c4 \uc5f0\uad6c\ub97c \ubcf4\uba74 \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc774 \uc7a0\ub4dc\ub294 \ub370 \uac78\ub9ac\ub294 \uc2dc\uac04\uacfc \uc218\uba74\uc758 \uc9c8\uc744 \uac1c\uc120\ud558\ub294 \ub370 \uc791\uc9c0\ub9cc \uc758\ubbf8 \uc788\ub294 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\ub294 \uba54\ud0c0\ubd84\uc11d \uacb0\uacfc\uac00 \uc788\uc5b4. \uc7a0\uc744 \uc798 \uc790\uba74 \ub2e4\uc74c \ub0a0 \uae30\ubd84\uacfc \ucee8\ub514\uc158\uc5d0\ub3c4 \uc601\ud5a5\uc744 \uc8fc\ub294 \uac74 \ub9ce\uc740 \uc0ac\ub78c\uc774 \uacbd\ud5d8\uc73c\ub85c \uc54c\uace0 \uc788\uc744 \uac70\uc57c. \ub2e4\ub9cc \uc7a0\ub4e4\uae30 \uc9c1\uc804\uc5d0 \uaca9\ud558\uac8c \uc6b4\ub3d9\ud558\uba74 \uc624\ud788\ub824 \uc7a0\uc774 \uc548 \uc624\ub294 \uc0ac\ub78c\ub3c4 \uc788\uc73c\ub2c8, \ub0b4 \ubab8\uc5d0 \ub9de\ub294 \uc2dc\uac04\ub300\ub97c \ucc3e\uc544\ubd10.<\/p>\n<p>\uae30\ubd84\uc774 \uac00\ub77c\uc549\ub294 \ub0a0\uc77c\uc218\ub85d &#8220;\ub6f0\uae30 \uc2eb\ub2e4 \u2192 \uc7a0\ub3c4 \uc124\uce5c\ub2e4 \u2192 \ub354 \ucc98\uc9c4\ub2e4&#8221; \uac19\uc740 \ud750\ub984\uc5d0 \uac07\ud788\uae30 \uc26c\uc6b4\ub370, \uac00\ubcbc\uc6b4 \uc2ac\ub85c\uc6b0\uc870\uae45 30\ubd84\uc774 \uadf8 \ud750\ub984\uc744 \ubc14\uafb8\ub294 \uc791\uc740 \uacc4\uae30\uac00 \ub420 \uc218 \uc788\uc5b4. \uc18d\ub3c4\ub294 \uc9c4\uc9dc \ucc9c\ucc9c\ud788, \uc606 \uc0ac\ub78c\uc774\ub791 \ub300\ud654 \uac00\ub2a5\ud55c \uc815\ub3c4\uba74 \ucda9\ubd84\ud574.<\/p>\n<h2>12\uc8fc \uc2ac\ub85c\uc6b0\uc870\uae45 \uae30\ubd84 \uad00\ub9ac \ud50c\ub79c<\/h2>\n<p>\ub9c9\ub9c9\ud558\ub2e4\uace0? \uc22b\uc790\ub85c \ucabc\uac1c\uba74 \ubcc4\uac70 \uc544\ub2c8\uc57c. \uc544\ub798 \ud45c\ub97c \ucc38\uace0\ud574\uc11c \ub0b4 \ubab8 \uc0c1\ud0dc\uc5d0 \ub9de\uac8c \ub530\ub77c\uac00 \ubd10.<\/p>\n<table>\n<thead>\n<tr>\n<th>\uae30\uac04<\/th>\n<th>\uc8fc \ud69f\uc218<\/th>\n<th>1\ud68c \uc2dc\uac04<\/th>\n<th>\ud398\uc774\uc2a4 \ubaa9\ud45c<\/th>\n<th>\uc774 \uc2dc\uae30\uc758 \ud575\uc2ec<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1~3\uc8fc<\/td>\n<td>3\ud68c<\/td>\n<td>20\ubd84<\/td>\n<td>7~8\ubd84\/km<\/td>\n<td>\uc77c\ub2e8 \ub098\uac00\ub294 \uc2b5\uad00 \ub9cc\ub4e4\uae30<\/td>\n<\/tr>\n<tr>\n<td>4~6\uc8fc<\/td>\n<td>3~4\ud68c<\/td>\n<td>25~30\ubd84<\/td>\n<td>7\ubd84\/km \uc720\uc9c0<\/td>\n<td>\ub9ac\ub4ec \uc548\uc815, \uc218\uba74 \ubcc0\ud654 \uccb4\ud06c<\/td>\n<\/tr>\n<tr>\n<td>7~9\uc8fc<\/td>\n<td>4\ud68c<\/td>\n<td>30\ubd84<\/td>\n<td>7\ubd84\/km<\/td>\n<td>\uae30\ubd84 \ubcc0\ud654 \uae30\ub85d \uc0b4\ud3b4\ubcf4\uae30<\/td>\n<\/tr>\n<tr>\n<td>10~12\uc8fc<\/td>\n<td>4~5\ud68c<\/td>\n<td>30~35\ubd84<\/td>\n<td>7\ubd84\/km \uc774\ub0b4<\/td>\n<td>\ub8e8\ud2f4 \uc815\ucc29<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\ub098\ub294 3\uc8fc\ucbe4 \ub418\ub2c8\uae4c \uc544\uce68\uc5d0 \uc548 \ud798\ub4e4\uace0 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ub098\uac00\uac8c \ub410\uc5b4. \ucc98\uc74c \uba87 \uc8fc\ub9cc \ubc84\ud2f0\uba74 &#8216;\ud574\uc57c \ud558\ub294 \uc77c&#8217;\uc774 &#8216;\uadf8\ub0e5 \ud558\ub294 \uc77c&#8217;\ub85c \ubc14\ub00c\ub294 \uc21c\uac04\uc774 \uc624\ub354\ub77c. \uadf8 \uc2dc\uc810\uc740 \uc0ac\ub78c\ub9c8\ub2e4 \ub2e4\ub974\ub2c8\uae4c \uc870\uae09\ud574\ud558\uc9c0 \uc54a\uc544\ub3c4 \ub3fc.<\/p>\n<h2>\uc9c0\uae08 \ub2f9\uc7a5 \uc2dc\uc791\ud558\ub294 12\uc8fc \uccb4\ud06c\ub9ac\uc2a4\ud2b8<\/h2>\n<ul>\n<li>\ud398\uc774\uc2a4: km\ub2f9 7\ubd84 \uc774\uc0c1, \uc228 \uc548 \ucc28\uac8c, \uc606 \uc0ac\ub78c\uc774\ub791 \ub9d0 \ub418\ub294 \uc18d\ub3c4\ub85c<\/li>\n<li>\uc2dc\uac04: 1\ud68c 20\ubd84\ubd80\ud130 \uc2dc\uc791\ud574\uc11c \ucc9c\ucc9c\ud788 \ub298\ub9ac\uae30<\/li>\n<li>\ube48\ub3c4: \uc8fc 3\ud68c\ub85c \uc2dc\uc791, \ubab8\uc774 \uc801\uc751\ud558\uba74 4\ud68c\ub85c \ub298\ub824<\/li>\n<li>\ud0c0\uc774\ubc0d: \uc800\ub141 \uc2dc\uac04\ub3c4 \uc88b\uc544. \ub2e4\ub9cc \uc7a0\ub4e4\uae30 \uc9c1\uc804\uc740 \ud53c\ud558\uace0 \ub0b4 \uc218\uba74\uc5d0 \ub9de\ub294 \uc2dc\uac04\ub300 \ucc3e\uae30<\/li>\n<li>\uce21\uc815: \ub6f0\uae30 \uc804\ud6c4 \uae30\ubd84\uc744 1~10\uc810\uc73c\ub85c \uba54\ubaa8\ud574\ubd10. \ubcc0\ud654\uac00 \ubcf4\uc774\uba74 \uacc4\uc18d\ud560 \ud798\uc774 \uc0dd\uaca8<\/li>\n<li>\ube44 \uc624\ub294 \ub0a0 \ub300\ucc45: \ub098\ub3c4 \ube44 \uc624\ub294 \ub0a0 \ud551\uacc4 \ub300\uace0 \uc548 \ub098\uac00\ub2e4\uac00 \uc81c\uc790\ub9ac \uc2ac\ub85c\uc6b0\uc870\uae45\uc73c\ub85c \ub300\uccb4\ud588\uc5b4. \ubbf8\ub9ac \uc815\ud574\ub450\uba74 \ud551\uacc4\uac00 \uc904\uc5b4<\/li>\n<\/ul>\n<p>\ud55c \uac00\uc9c0\ub294 \uaf2d \uc9da\uace0 \uac08\uac8c. \uc6b0\uc6b8\uac10\uc774 2\uc8fc \ub118\uac8c \uc774\uc5b4\uc9c0\uac70\ub098 \uc77c\uc0c1\uc0dd\ud65c\uc774 \ud798\ub4e4 \uc815\ub3c4\ub77c\uba74 \uc6b4\ub3d9\uc73c\ub85c \ubc84\ud2f0\ub824 \ud558\uc9c0 \ub9d0\uace0 \uc815\uc2e0\uac74\uac15\uc758\ud559\uacfc \uc804\ubb38\uc758\uc640 \uba3c\uc800 \uc0c1\ub2f4\ud574. \uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \uc9c4\ub8cc\ub97c \ub300\uc2e0\ud558\ub294 \uac8c \uc544\ub2c8\ub77c, \uc77c\uc0c1\uc5d0\uc11c \uae30\ubd84\uacfc \ucee8\ub514\uc158\uc744 \uad00\ub9ac\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\ub294 \uc0dd\ud65c \uc2b5\uad00\uc774\uc57c. <strong>12\uc8fc, \ub531 3\ub2ec\uc774\uc57c.<\/strong> \uc624\ub298 \uc800\ub141 7\ubd84 \ud398\uc774\uc2a4\ub85c \uccab \ubc1c\ub9cc \ub5bc\ubd10. \uc791\uc740 \uc2b5\uad00\uc774 \uc313\uc774\uba74 \ubd84\uba85 \ubb54\uac00 \ub2ec\ub77c\uc9c0\ub294 \uac78 \ub290\ub084 \uac70\uc57c. \uac00\uc790! \ud83d\udcaa<\/p>\n<h2>\ucc38\uace0 \uc790\ub8cc<\/h2>\n<ul>\n<li><a href=\"https:\/\/bjsm.bmj.com\/content\/bjsports\/early\/2023\/07\/11\/bjsports-2022-106195.full.pdf\" rel=\"nofollow noopener\" target=\"_blank\">Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews (Singh et al., 2023)<\/a> \u2014 British Journal of Sports Medicine<\/li>\n<li><a href=\"https:\/\/jyx.jyu.fi\/handle\/123456789\/93572\" rel=\"nofollow noopener\" target=\"_blank\">Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials (Noetel et al., 2024)<\/a> \u2014 BMJ \/ University of Jyv\u00e4skyl\u00e4<\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25455510\/\" rel=\"nofollow noopener\" target=\"_blank\">A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor (Szuhany et al., 2015)<\/a> \u2014 PubMed<\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25596964\/\" rel=\"nofollow noopener\" target=\"_blank\">The effects of physical activity on sleep: a meta-analytic review (Kredlow et al., 2015)<\/a> \u2014 PubMed<\/li>\n<\/ul>\n<h2>\ud568\uaed8 \uc77d\uc73c\uba74 \uc88b\uc740 \uae00<\/h2>\n<ul>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=119\">\ube44 \uc624\ub294 \ub0a0\ub3c4 7\ubd84 \ud398\uc774\uc2a4 30\ubd84\uc774\uba74 \ucda9\ubd84\ud558\ub2e4<\/a><\/li>\n<li><a 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