{"id":65,"date":"2026-06-16T15:00:04","date_gmt":"2026-06-16T15:00:04","guid":{"rendered":"https:\/\/slow7.soritok.com\/?p=65"},"modified":"2026-10-20T14:31:26","modified_gmt":"2026-10-20T14:31:26","slug":"slow-jogging-4week-beginner-plan","status":"publish","type":"post","link":"https:\/\/soritok.com\/slow7\/slow-jogging-4week-beginner-plan\/","title":{"rendered":"\ucd08\ubcf4\uc790 4\uc8fc \uc2ac\ub85c\uc6b0\uc870\uae45 \ud50c\ub79c | 7\ubd84 \ud398\uc774\uc2a4\ub85c \uc2dc\uc791\ud558\uae30"},"content":{"rendered":"<h2>\uc2ac\ub85c\uc6b0\uc870\uae45 \ucd08\ubcf4\uc790\ub77c\uba74 4\uc8fc \ud50c\ub79c\ubd80\ud130 \uc2dc\uc791\ud558\uc790<\/h2>\n<figure><img decoding=\"async\" src=\"https:\/\/soritok.com\/slow7\/wp-content\/uploads\/2026\/06\/pexels_5163839-1.jpg\" alt=\"\ucd08\ubcf4 4\uc8fc \uc2ac\ub85c\uc6b0\uc870\uae45 \ud50c\ub79c - \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>\uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \ucd08\ubcf4\uc790\uc5d0\uac8c \uc815\ub9d0 \uc88b\uc740 \uc6b4\ub3d9\uc778\ub370, \ubb34\ud131\ub300\uace0 \ub6f0\ub2e4\uac04 \uc758\uc695\ub9cc \ub0a8\uace0 \ubab8\uc740 \uc9c0\uce60 \uc218 \uc788\uc5b4. \ucc9c\ucc9c\ud788 \ub6f0\ub294 \uac8c \uc2ac\ub85c\uc6b0\uc870\uae45\uc758 \ud575\uc2ec\uc774\uae34 \ud558\uc9c0\ub9cc, \ucc98\uc74c 4\uc8fc\ub294 <strong>\uc2dc\uac04\u00b7\ube48\ub3c4\u00b7\uac15\ub3c4\ub97c \ub2e8\uacc4\uc801\uc73c\ub85c \ub298\ub9ac\ub294 \uac8c<\/strong> \uc911\uc694\ud574. \uc774 4\uc8fc \ud50c\ub79c\uc740 \ubb34\ub98e\uc5d0 \ubb34\ub9ac\ub97c \ub35c \uc8fc\uba74\uc11c \uc6b4\ub3d9 \uc2b5\uad00\uc744 \ub4e4\uc774\ub294 \ub370 \ucd08\uc810\uc744 \ub9de\ucdc4\uc5b4.<\/p>\n<p>\ub098\ub3c4 \ucc98\uc74c \uc2ac\ub85c\uc6b0\uc870\uae45\uc744 \uc2dc\uc791\ud588\uc744 \ub550 3\ubd84\ub3c4 \ud798\ub4e4\uc5b4\uc11c \uac77\ub2e4 \ub6f0\ub2e4\ub97c \ubc18\ubcf5\ud588\uc5b4. \uccab\ub0a0\uc740 100m\ub3c4 \ubabb \ub6f0\uace0 \uc228\uc744 \uc274 \uc218\uac00 \uc5c6\ub354\ub77c. \uadf8\ub7ec\ub2c8\uae4c \uc9c0\uae08 \uccb4\ub825\uc774 \ubc14\ub2e5\uc774\uc5b4\ub3c4 \uc804\ud600 \uc774\uc0c1\ud55c \uac8c \uc544\ub2c8\uc57c.<\/p>\n<h2>1\uc8fc\ucc28: \ubab8 \uae68\uc6b0\uae30 \u2014 \uc9e7\uace0 \uac00\ubccd\uac8c<\/h2>\n<p><strong>\ubaa9\ud45c\ub294 \uc2ac\ub85c\uc6b0\uc870\uae45\uc5d0 \ubab8\uc744 \uc801\uc751\uc2dc\ud0a4\ub294 \uac70\uc57c.<\/strong> \ud3c9\uc18c\uc5d0 \uc6b4\ub3d9\uc744 \uac70\uc758 \uc548 \ud55c \uc0ac\ub78c\uc774\ub77c\uba74 \ub354\ub354\uc6b1 \uac00\ubccd\uac8c \uac00\uc790.<\/p>\n<ul>\n<li><strong>\uc8fc 2\ud68c<\/strong> (\uc6d4\u00b7\uae08 \ub610\ub294 \uc6d4\u00b7\uc218\u00b7\uae08 \uc911 2\uc77c)<\/li>\n<li><strong>\uc2dc\uac04<\/strong>: \ud55c \ubc88\uc5d0 15~20\ubd84 (\ud798\ub4e4\uba74 1~2\ubd84 \ub6f0\uace0 1\ubd84 \uac77\uae30\ub97c \uc11e\uc5b4\ub3c4 \ub41c\ub2e4)<\/li>\n<li><strong>\uac15\ub3c4<\/strong>: \ubd84\ub2f9 160~165\uac78\uc74c \uc815\ub3c4, \uc228\uc774 \uac00\uc058\uc9c0 \uc54a\uc544\uc57c \ud568 (\ud3b8\ud55c \ubcf4\ud3ed\uc740 \uc0ac\ub78c\ub9c8\ub2e4 \ub2e4\ub974\ub2e4)<\/li>\n<li><strong>\uac15\ub3c4 \ud655\uc778<\/strong>: \ub6f0\uba74\uc11c \uc606 \uc0ac\ub78c\uacfc \ub300\ud654 \uac00\ub2a5\ud55c \uc815\ub3c4<\/li>\n<\/ul>\n<p>1\uc8fc\ucc28\uc5d0 \uc695\uc2ec\ub0b4\uba74 2\uc8fc\ucc28\uc5d0 \uc9c0\uccd0\uc11c \uadf8\ub9cc\ub450\uae30 \uc26c\uc6cc. \ub098\ub3c4 \ubb34\ud131\ub300\uace0 \ube60\ub974\uac8c \ub6f0\ub824\ub2e4 \ubb34\ub98e\uc774 \uc544\ud30c\uc11c \ud55c\ub3d9\uc548 \uc270 \uc801\uc774 \uc788\uc5b4. \uc798\ubabb\ub41c \uc790\uc138\uc5d0 \ube68\ub9ac \ub6f0\ub824\ub294 \uc0dd\uac01\uae4c\uc9c0 \uacb9\uce58\ub2c8\uae4c \ubb34\ub98e\uc774\ub791 \ubc1c\ubaa9\uc774 \ud55c\ub3d9\uc548 \ub108\ubb34 \uc544\ud320\uc9c0. 15\ubd84\ub3c4 \ucc98\uc74c\uc5d4 \uae38\uac8c \ub290\uaef4\uc9c8 \uc218 \uc788\uc73c\ub2c8 \uc9e7\uc544\ub3c4 \uad1c\ucc2e\uc544.<\/p>\n<h2>2\uc8fc\ucc28: \uc2dc\uac04 \ub298\ub9ac\uae30 \u2014 \uc18d\ub3c4\ub294 \uadf8\ub300\ub85c<\/h2>\n<p>1\uc8fc\ucc28\ub97c \ubb34\uc0ac\ud788 \ub9c8\ucce4\ub2e4\uba74 \ubab8\uc774 \uc870\uae08\uc529 \uc801\uc751\ud558\uace0 \uc788\ub294 \uac70\uc57c. \uc774\uc81c\ub294 \uac19\uc740 \uac15\ub3c4\uc5d0\uc11c \uc2dc\uac04\uacfc \ud69f\uc218\ub9cc \uc870\uae08 \ub298\ub824 \ubcf4\uc790.<\/p>\n<ul>\n<li><strong>\uc8fc 3\ud68c<\/strong> (\uc6d4\u00b7\uc218\u00b7\uae08 \ub610\ub294 \ud654\u00b7\ubaa9\u00b7\ud1a0)<\/li>\n<li><strong>\uc2dc\uac04<\/strong>: \ud55c \ubc88\uc5d0 20~25\ubd84<\/li>\n<li><strong>\uac15\ub3c4<\/strong>: \ubd84\ub2f9 160~165\uac78\uc74c (\ubcc0\ud654 \uc5c6\uc74c)<\/li>\n<li><strong>\ud68c\ubcf5<\/strong>: \ub6f0\ub294 \ub0a0 \uc0ac\uc774\uc5d0 \ucd5c\uc18c \ud558\ub8e8\ub294 \uc26c\uae30<\/li>\n<\/ul>\n<p>2\uc8fc\ucc28\ubd80\ud130 \uc8fc 3\ud68c\ub85c \ub298\ub9ac\uba74 <strong>\uc77c\uc8fc\uc77c\uc5d0 60\ubd84 \uc774\uc0c1\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9\ub7c9<\/strong>\uc744 \ucc44\uc6b8 \uc218 \uc788\uc5b4. \uc138\uacc4\ubcf4\uac74\uae30\uad6c(WHO)\uac00 \uc131\uc778\uc5d0\uac8c \uad8c\ud558\ub294 \uc911\uac15\ub3c4 \uc720\uc0b0\uc18c \ud65c\ub3d9\uc774 \uc8fc 150~300\ubd84\uc774\ub2c8, \uc774 \ud50c\ub79c\uc740 \uadf8 \ubaa9\ud45c\ub85c \uac00\ub294 \uccab \uacc4\ub2e8\uc774\ub77c\uace0 \ubcf4\uba74 \ub3fc.<\/p>\n<h2>3\uc8fc\ucc28: \uac15\ub3c4 \ubbf8\uc138 \uc870\uc815 \u2014 \uc8742 \uc2ec\ubc15\uc218 \uc758\uc2dd<\/h2>\n<p>\ubab8\uc774 \uc801\uc751\ud558\uba74 \uac19\uc740 \uc2dc\uac04\uc744 <strong>\uc870\uae08 \ub354 \ud3b8\ud558\uac8c \ub6f0\ub294 \ub290\ub08c<\/strong>\uc774 \ub4e4\uae30 \uc2dc\uc791\ud560 \uac70\uc57c. \uc5ec\uae30\uc11c \uac15\ub3c4\ub97c \uc544\uc8fc \uc870\uae08\ub9cc \uc62c\ub824 \ubcf4\uc790.<\/p>\n<ul>\n<li><strong>\uc8fc 3\ud68c<\/strong> (\uc6d4\u00b7\uc218\u00b7\uae08 \ud328\ud134 \uc720\uc9c0)<\/li>\n<li><strong>\uc2dc\uac04<\/strong>: \ud55c \ubc88\uc5d0 25~30\ubd84<\/li>\n<li><strong>\uac15\ub3c4<\/strong>: \ubd84\ub2f9 165~170\uac78\uc74c, \uc57d\uac04 \ub354 \uc228\ucc2c \ub290\ub08c \ud5c8\uc6a9 (\uadf8\ub798\ub3c4 \ub300\ud654\ub294 \uac00\ub2a5\ud574\uc57c \ud55c\ub2e4)<\/li>\n<li><strong>\uc2ec\ubc15\uc218<\/strong>: \ub300\ub7b5 \ucd5c\ub300\uc2ec\ubc15\uc218\uc758 60~70% \ubc94\uc704 (\uc8742, \ucd5c\ub300\uc2ec\ubc15\uc740 &#8216;220 &#8211; \ub098\uc774&#8217;\ub85c \uc5b4\ub9bc)<\/li>\n<\/ul>\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. \uccb4\ub825\uc774 \ubd99\ub294 \uc18d\ub3c4\ub294 \uc0ac\ub78c\ub9c8\ub2e4 \ub2e4\ub974\uc9c0\ub9cc, \uc774\ucbe4\uc5d0\uc11c &#8220;\uc5b4, \ud560 \ub9cc\ud558\ub124&#8221; \ud558\ub294 \uc21c\uac04\uc774 \uc624\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc544.<\/p>\n<h2>4\uc8fc\ucc28: \uc548\uc815\ud654 \u2014 4\uc8fc \ud50c\ub79c\uc758 \uc644\uc131<\/h2>\n<p>4\uc8fc\ucc28\ub294 <strong>\uc9c0\uae08\uae4c\uc9c0\uc758 \ub8e8\ud2f4\uc744 \ud655\uc2e4\ud558\uac8c \uc815\ucc29<\/strong>\uc2dc\ud0a4\ub294 \uc8fc\uc57c. \uc5b4\ub835\uac8c \uc0dd\uac01\ud558\uc9c0 \ub9d0\uace0 \uc990\uae30\ub294 \ub9c8\uc74c\uc73c\ub85c \uac00\uc790.<\/p>\n<ul>\n<li><strong>\uc8fc 3~4\ud68c<\/strong> (\ucee8\ub514\uc158\uc774 \uad1c\ucc2e\uc73c\uba74 \ud1a0\uc694\uc77c \ucd94\uac00 \uac80\ud1a0)<\/li>\n<li><strong>\uc2dc\uac04<\/strong>: \ud55c \ubc88\uc5d0 30\ubd84 (\ud798\ub4e4\uba74 3\uc8fc\ucc28 \uc2dc\uac04 \uc720\uc9c0)<\/li>\n<li><strong>\uac15\ub3c4<\/strong>: \ubd84\ub2f9 165~170\uac78\uc74c<\/li>\n<li><strong>\ud398\uc774\uc2a4<\/strong>: \uc2ac\ub85c\uc6b07 \uae30\uc900 &#8216;7\ubd84 \ud398\uc774\uc2a4&#8217;\ub97c \ubaa9\ud45c\ub85c \ud558\ub418, \uc228\uc774 \ucc28\uba74 \ub354 \ub290\ub824\ub3c4 \uad1c\ucc2e\ub2e4<\/li>\n<\/ul>\n<p>\ucf00\uc774\ub358\uc2a4 \ub9de\ucd94\uae30\uac00 \uc5b4\ub835\ub2e4\uba74 \uc74c\uc545\uc744 \ud65c\uc6a9\ud574 \ubd10. \ub098\ub294 BPM 180\uc9dc\ub9ac \uc74c\uc545\uc744 \ud2c0\uc5c8\ub354\ub2c8 \ucf00\uc774\ub358\uc2a4\uac00 \uc790\ub3d9\uc73c\ub85c \ub9de\ucdb0\uc84c\uc5b4. \uc2ac\ub85c\uc6b0\uc870\uae45\uc744 \ub110\ub9ac \uc54c\ub9b0 \uc77c\ubcf8\uc758 \ub2e4\ub098\uce74 \ud788\ub85c\uc544\ud0a4 \uad50\uc218\ub3c4 \ubd84\ub2f9 \uc57d 180\ubcf4\ub97c \ubaa9\ud45c \ub9ac\ub4ec\uc73c\ub85c \uc81c\uc2dc\ud558\ub294\ub370, \ucd08\ubcf4 \ub54c\ub294 \uadf8\ubcf4\ub2e4 \uc801\uac8c \ub098\uc624\ub294 \uac8c \ubcf4\ud1b5\uc774\ub77c \uc870\uae09\ud574\ud560 \ud544\uc694\ub294 \uc5c6\uc5b4.<\/p>\n<p>4\uc8fc\ub97c \ub9c8\uce5c \ud6c4\uc5d4 \uc774 \uac15\ub3c4\uc640 \ube48\ub3c4\ub97c <strong>5~8\uc8fc\ucc28\ub85c \uc5f0\uc7a5<\/strong>\ud560\uc9c0, \uc544\ub2c8\uba74 \uac19\uc740 \uc218\uc900\uc5d0\uc11c \uc624\ub798 \uc720\uc9c0\ud560\uc9c0 \uac1c\uc778 \ubaa9\ud45c\uc5d0 \ub9de\ucdb0 \uacb0\uc815\ud558\uba74 \ub3fc.<\/p>\n<h2>4\uc8fc \ud50c\ub79c \uc2e4\ud589 \uccb4\ud06c\ub9ac\uc2a4\ud2b8 \u2014 \ucd9c\ubc1c\ud558\uae30 \uc804\uc5d0 \ud655\uc778<\/h2>\n<p><strong>\uacc4\ud68d\ub9cc \uc88b\uc544\uc120 \uc548 \ub418\uace0, \uacb0\uad6d \ub098\uac00\ub294 \uac8c \ub2f5\uc774\uc57c.<\/strong> \uc544\ub798 \uccb4\ud06c\ub9ac\uc2a4\ud2b8\ub97c \ud578\ub4dc\ud3f0\uc5d0 \uc800\uc7a5\ud574\uc11c \ub9e4\uc8fc \ud655\uc778\ud574 \ubd10.<\/p>\n<ul>\n<li>\ub7ec\ub2dd\ud654\ub294 \ubc1c\uc5d0 \uc798 \ub9de\uace0 \ud3b8\ud55c \ubaa8\ub378\ub85c \uc900\ube44\ud588\ub098?<\/li>\n<li>\uc6b4\ub3d9 \uc77c\uc815\uc744 \uce98\ub9b0\ub354\uc5d0 \ud45c\uc2dc\ud588\ub098?<\/li>\n<li>1\uc8fc\ucc28\ubd80\ud130 4\uc8fc\ucc28\uae4c\uc9c0 \ubaa9\ud45c\ub97c \uc885\uc774\uc5d0 \uc801\uc5c8\ub098?<\/li>\n<li>\uc2ec\ubc15\uc218 \uce21\uc815 \ub3c4\uad6c(\uc2a4\ub9c8\ud2b8\uc6cc\uce58 \ub4f1)\ub97c \uace0\ub824\ud588\ub098? (\uc5c6\uc73c\uba74 &#8216;\ub300\ud654 \uac00\ub2a5\ud55c \uc18d\ub3c4&#8217;\ub85c \ucda9\ubd84)<\/li>\n<li>\ub6f4 \ud6c4 \uc2a4\ud2b8\ub808\uce6d 5~10\ubd84\uc744 \uc2b5\uad00\ud654\ud560 \uc900\ube44\uac00 \ub410\ub098?<\/li>\n<li>\uc2ac\ub85c\uc6b07 \ucee4\ubba4\ub2c8\ud2f0\uc5d0\uc11c \ub2e4\ub978 \ub7ec\ub108\ub4e4 \uc751\uc6d0 \ub313\uae00\uc744 \uc77d\uc5b4 \ubd24\ub098?<\/li>\n<\/ul>\n<p><strong>\uc774 4\uc8fc \ud50c\ub79c\uc740 \ub108\uc758 \uc2ac\ub85c\uc6b0\uc870\uae45 \uc5ec\uc815\uc758 \uccab \ubc1c\uc774\uc57c.<\/strong> \ubb34\ub9ac\ud558\uc9c0 \uc54a\uace0, \uafb8\uc900\ud788, \uae30\ubd84 \uc88b\uac8c \ub6f8 \uc218 \uc788\ub294 \ubab8\uc744 \ub9cc\ub4e4\uc5b4 \uac00\uc790. 4\uc8fc \ud6c4\uc5d4 \uc9c0\uae08\ubcf4\ub2e4 \ud55c\uacb0 \uac00\ubcbc\uc6cc\uc9c4 \ubc1c\uac78\uc74c\uc744 \ub290\ub084 \uc218 \uc788\uc744 \uac70\uc57c. \uac00\uc790!<\/p>\n<h2>\ucc38\uace0 \uc790\ub8cc<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK566048\/\" rel=\"nofollow noopener\" target=\"_blank\">WHO Guidelines on Physical Activity and Sedentary Behaviour<\/a> \u2014 \uc138\uacc4\ubcf4\uac74\uae30\uad6c(WHO)<\/li>\n<li><a href=\"https:\/\/www.fnnews.com\/news\/202010251201175039\" rel=\"nofollow noopener\" target=\"_blank\">1\uc8fc\uc5d0 \ube60\ub974\uac8c 150\ubd84 \ub610\ub294 \ub9e4\uc6b0 \ube60\ub974\uac8c 75\ubd84 \uac78\uc5b4\uc57c \uac74\uac15<\/a> \u2014 \ud30c\uc774\ub0b8\uc15c\ub274\uc2a4(\ubcf4\uac74\ubcf5\uc9c0\ubd80 \ud55c\uad6d\uc778\uc744 \uc704\ud55c \uac77\uae30 \uc9c0\uce68)<\/li>\n<li><a href=\"https:\/\/naturalrunningcenter.com\/slow-jogging-run-smile-midfoot-strike\/\" rel=\"nofollow noopener\" target=\"_blank\">Slow Jogging: &#8216;Run with Smile, Midfoot Strike&#8217;<\/a> \u2014 Natural Running Center (\ub2e4\ub098\uce74 \ud788\ub85c\uc544\ud0a4 \u300eSlow Jogging\u300f \ubc1c\ucdcc)<\/li>\n<li><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/exercise-intensity\" rel=\"nofollow noopener\" target=\"_blank\">Exercise intensity<\/a> \u2014 Better Health Channel (\ud638\uc8fc \ube45\ud1a0\ub9ac\uc544\uc8fc \ubcf4\uac74\ubd80)<\/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=49\">\ucd5c\ub300\uc2ec\ubc15 60-70%, \uc2ac\ub85c\uc6b0\uc870\uae45\uc758 \uc815\ud655\ud55c \uc2ec\ubc15\uc874 \uc124\uc815\ubc95<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=43\">\uc800\ub141 \uc2ac\ub85c\uc6b0\uc870\uae45\uc73c\ub85c \uc2dd\ud6c4 \ud608\ub2f9 \uc2a4\ud30c\uc774\ud06c \uc904\uc774\uae30<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=39\">\uc2ac\ub85c\uc6b0\uc870\uae45 \uc0c1\uccb4 \uc790\uc138 \uac00\uc774\ub4dc | \uace8\ubc18 \uc704\ub85c \ucb49 \ud3b4\uae30<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=30\">\uc2ac\ub85c\uc6b0\uc870\uae45\uacfc \ub1cc \uc131\uc7a5 \ubb3c\uc9c8(BDNF), \ub1cc \uac74\uac15\uc5d0 \ub3c4\uc6c0\uc774 \ub420\uae4c<\/a><\/li>\n<\/ul>\n<hr>\n<p style=\"font-size:0.8em; color:#999; line-height:1.6;\"><small>\u203b \uc774 \uae00\uc740 \uc2ac\ub85c\uc6b0\uc870\uae45\uc5d0 \ub300\ud55c \uc77c\ubc18\uc801\uc778 \uc815\ubcf4 \uc81c\uacf5\uc744 \ubaa9\uc801\uc73c\ub85c \ud558\uba70, \uc758\ud559\uc801 \uc9c4\ub2e8\uc774\ub098 \uce58\ub8cc\ub97c \ub300\uc2e0\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uc9c0\ubcd1\uc774 \uc788\uac70\ub098 \ubd80\uc0c1 \uc774\ub825\uc774 \uc788\ub2e4\uba74 \uc6b4\ub3d9 \uc2dc\uc791 \uc804 \uc804\ubb38\uac00(\uc758\uc0ac\u00b7\ud2b8\ub808\uc774\ub108)\uc640 \uc0c1\ub2f4\ud558\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4. \uc790\uae30 \ubab8 \uc0c1\ud0dc\uc5d0 \ub9de\ucdb0 \ubb34\ub9ac \uc5c6\uc774 \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4.<\/small><\/p>\n<p><!-- slow7-quality:v1 --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc2ac\ub85c\uc6b0\uc870\uae45 \ucd08\ubcf4\uc790\ub97c \uc704\ud55c 4\uc8fc \uc644\ubcbd \uacc4\ud68d. \uc8fc\ucc28\ubcc4 \uc2dc\uac04\u00b7\ube48\ub3c4\u00b7\uac15\ub3c4 \uac00\uc774\ub4dc\ub85c \uc548\uc804\ud558\uac8c \uc6b4\ub3d9 \uc2b5\uad00\uc744 \ub9cc\ub4e4\uc5b4\ubcf4\uc790!<\/p>\n","protected":false},"author":1,"featured_media":64,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[5,4,3,18,40,39],"class_list":["post-65","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-34","tag-5","tag-4","tag-3","tag-18","tag-40","tag-39"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - 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