{"id":2147,"date":"2025-12-09T17:36:42","date_gmt":"2025-12-09T08:36:42","guid":{"rendered":"https:\/\/ptpweekly.co.kr\/?p=2147"},"modified":"2025-12-09T17:36:42","modified_gmt":"2025-12-09T08:36:42","slug":"%ec%95%97-%ec%b6%94%ec%9b%8c-%ea%b5%b3%ec%96%b4%eb%b2%84%eb%a6%b0-%eb%aa%b8-%ea%b2%a8%ec%9a%b8%ec%b2%a0-%ec%9a%b4%eb%8f%99-%ec%a0%84-%ec%98%88%ec%97%b4%ec%9d%80-%ec%83%9d%ec%a1%b4-%ed%95%84","status":"publish","type":"post","link":"https:\/\/ptpweekly.co.kr\/?p=2147","title":{"rendered":"“\uc557, \ucd94\uc6cc!” \uad73\uc5b4\ubc84\ub9b0 \ubab8, \uaca8\uc6b8\ucca0 \uc6b4\ub3d9 \uc804 ‘\uc608\uc5f4’\uc740 \uc0dd\uc874 \ud544\uc218!"},"content":{"rendered":"

\uae30\uc628\uc774 \uc601\ud558\ub85c \ub5a8\uc5b4\uc9c0\ub294 \ubcf8\uaca9\uc801\uc778 \uaca8\uc6b8\uc785\ub2c8\ub2e4. \ucd94\uc6b4 \ub0a0\uc528\uc5d0\ub3c4 \uac74\uac15\uc744 \uc704\ud574 \uc6b4\ub3d9\uc744 \ub098\uc11c\ub294 \ubd84\ub4e4\uc758 \uc5f4\uc815\uc740 \ub300\ub2e8\ud558\uc9c0\ub9cc, \uaca8\uc6b8\ucca0 \uc6b4\ub3d9\uc740 \uc790\uce6b\ud558\uba74 \ud070 \ubd80\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc5b4 \uac01\ubcc4\ud55c \uc8fc\uc758\uac00 \ud544\uc694\ud569\ub2c8\ub2e4. \uadf8 \ud575\uc2ec\uc740 \ubc14\ub85c **’\ucca0\uc800\ud55c \uc900\ube44\uc6b4\ub3d9(Warm-up)’**\uc5d0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

\uc5ec\ub984\ucca0\uc5d0\ub294 \uac00\ubccd\uac8c \ubab8\ub9cc \ud480\uc5b4\ub3c4 \uad1c\ucc2e\uc558\uc744\uc9c0 \ubaa8\ub974\uc9c0\ub9cc, \uaca8\uc6b8\uc5d0\ub294 \ub2e4\ub985\ub2c8\ub2e4. \ucd94\uc6b4 \ub0a0\uc528\uc5d0 \uc6b0\ub9ac \ubab8\uc774 \uc5b4\ub5bb\uac8c \ubcc0\ud558\ub294\uc9c0, \uc65c \uc900\ube44\uc6b4\ub3d9\uc774 \uc120\ud0dd\uc774 \uc544\ub2cc \ud544\uc218\uc778\uc9c0 \uc54c\uc544\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

\ud83e\udd76 \uc65c \uaca8\uc6b8\uc5d0\ub294 \ubab8\uc774 \ub354 \ubee3\ubee3\ud560\uae4c?<\/b><\/p>\n

\uae30\uc628\uc774 \ub0ae\uc544\uc9c0\uba74 \uc6b0\ub9ac \ubab8\uc740 \uccb4\uc628\uc744 \uc720\uc9c0\ud558\uae30 \uc704\ud574 \ud608\uad00\uc744 \uc218\ucd95\uc2dc\ud0a4\uace0 \uadfc\uc721\uacfc \uc778\ub300\ub97c \uc794\ub729 \uae34\uc7a5\uc2dc\ud0b5\ub2c8\ub2e4. \ub9c8\uce58 \ucd94\uc6b4 \uacf3\uc5d0 \ub454 \uace0\ubb34\uc904\uc774 \ub531\ub531\ud558\uac8c \uad73\uc5b4 \uc798 \ub298\uc5b4\ub098\uc9c0 \uc54a\uace0 \ud22d \ub04a\uc5b4\uc9c0\uae30 \uc26c\uc6b4 \uac83\uacfc \uac19\uc740 \uc6d0\ub9ac\uc785\ub2c8\ub2e4. \uc774 \uc0c1\ud0dc\uc5d0\uc11c \uac11\uc790\uae30 \uaca9\ud55c \uc6c0\uc9c1\uc784\uc744 \uc2dc\uc791\ud558\uba74 \uadfc\uc721 \ud30c\uc5f4, \uc778\ub300 \uc190\uc0c1, \uad00\uc808 \ubd80\uc0c1 \ub4f1\uc758 \uc704\ud5d8\uc774 \ub9e4\uc6b0 \ub192\uc544\uc9d1\ub2c8\ub2e4.<\/p>\n

\ud83d\udd25 \uc900\ube44\uc6b4\ub3d9\uc774 \uaca8\uc6b8\ucca0 \uc6b0\ub9ac \ubab8\uc5d0 \ud574\uc8fc\ub294 \uc77c:<\/b><\/p>\n

    \n
  1. \n

    \uccb4\uc628 \ubc0f \uadfc\uc721 \uc628\ub3c4 \uc0c1\uc2b9:<\/b> ‘\uc6dc\uc5c5(Warm-up)’\uc774\ub77c\ub294 \ub9d0 \uadf8\ub300\ub85c \ubab8\uc744 \ub530\ub73b\ud558\uac8c \ub370\uc6cc\uc90d\ub2c8\ub2e4. \uadfc\uc721 \uc628\ub3c4\uac00 \uc62c\ub77c\uac00\uba74 \uadfc\uc721\uc758 \ud0c4\ub825\uc131\uacfc \uc720\uc5f0\uc131\uc774 \uc88b\uc544\uc838 \ubd80\uc0c1 \uc704\ud5d8\uc774 \uc904\uc5b4\ub4ed\ub2c8\ub2e4.<\/p>\n<\/li>\n

  2. \n

    \ud608\uc561\uc21c\ud658 \ucd09\uc9c4:<\/b> \uc2ec\uc7a5 \ubc15\ub3d9 \uc218\ub97c \uc11c\uc11c\ud788 \uc62c\ub824 \ud608\uc561\uc21c\ud658\uc744 \uc6d0\ud65c\ud558\uac8c \ud558\uace0, \uc6b4\ub3d9\uc5d0 \ud544\uc694\ud55c \uc0b0\uc18c\uc640 \uc601\uc591\ubd84\uc744 \uadfc\uc721\uc5d0 \ube60\ub974\uac8c \uacf5\uae09\ud560 \uc900\ube44\ub97c \ub9c8\uce69\ub2c8\ub2e4.<\/p>\n<\/li>\n

  3. \n

    \uad00\uc808 \uac00\ub3d9 \ubc94\uc704 \ud655\ubcf4:<\/b> \uad73\uc5b4\uc788\ub358 \uad00\uc808 \uc8fc\ubcc0 \uc870\uc9c1\uc744 \ubd80\ub4dc\ub7fd\uac8c \ub9cc\ub4e4\uc5b4 \uc6c0\uc9c1\uc784\uc774 \uc790\uc5f0\uc2a4\ub7ec\uc6cc\uc9c0\uace0 \uc6b4\ub3d9 \ud6a8\uc728\uc774 \ub192\uc544\uc9d1\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n

    \ud83c\udfc3\u200d\u2642\ufe0f \uaca8\uc6b8\ucca0, \uc62c\ubc14\ub978 \uc900\ube44\uc6b4\ub3d9 \ubc29\ubc95 (15\ubd84 \uc774\uc0c1 \ud22c\uc790\ud558\uc138\uc694!):<\/b><\/p>\n

    \uaca8\uc6b8\ucca0 \uc900\ube44\uc6b4\ub3d9\uc740 \ud3c9\uc18c\ubcf4\ub2e4 \ub354 \uae38\uac8c(\ucd5c\uc18c 10~15\ubd84 \uc774\uc0c1), \ub354 \uaf3c\uaf3c\ud558\uac8c<\/b> \ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n

      \n
    • \n

      STEP 1. \uccb4\uc628 \uc62c\ub9ac\uae30 (\ub3d9\uc801 \uc6b4\ub3d9):<\/b><\/p>\n

        \n
      • \n

        \ucd94\uc6b4 \ubc16\uc73c\ub85c \ub098\uac00\uae30 \uc804, \uc2e4\ub0b4\uc5d0\uc11c \uac00\ubccd\uac8c \uc81c\uc790\ub9ac \ub6f0\uae30\ub098 \ud314 \ubc8c\ub824 \ub6f0\uae30 \ub4f1\uc744 \ud1b5\ud574 \ubab8\uc5d0 \uc57d\uac04 \uc5f4\uc774 \ub098\uace0 \ub540\uc774 \ub9fa\ud790 \uc815\ub3c4\ub85c \uccb4\uc628\uc744 \uc62c\ub824\uc8fc\uc138\uc694.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n

      • \n

        STEP 2. \uad00\uc808 \ub3cc\ub9ac\uae30:<\/b><\/p>\n

          \n
        • \n

          \uc190\ubaa9, \ubc1c\ubaa9, \ubb34\ub98e, \ud5c8\ub9ac, \uc5b4\uae68, \ubaa9 \uc21c\uc11c\ub85c \uad00\uc808\uc744 \ubd80\ub4dc\ub7fd\uac8c \ub3cc\ub824\uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n

        • \n

          STEP 3. \ub3d9\uc801 \uc2a4\ud2b8\ub808\uce6d (\ubc18\ub3d9\uc744 \uc774\uc6a9\ud55c \uc6c0\uc9c1\uc784):<\/b><\/p>\n

            \n
          • \n

            \uaca8\uc6b8 \uc6b4\ub3d9 \uc804\uc5d0\ub294 \ud55c \uc790\uc138\ub97c \uc624\ub798 \uc720\uc9c0\ud558\ub294 \uc815\uc801 \uc2a4\ud2b8\ub808\uce6d\ubcf4\ub2e4, \uc6c0\uc9c1\uc774\uba74\uc11c \uadfc\uc721\uc744 \ub298\ub824\uc8fc\ub294 \ub3d9\uc801 \uc2a4\ud2b8\ub808\uce6d\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n

          • \n

            \ud314 \ud06c\uac8c \ub3cc\ub9ac\uae30, \ub2e4\ub9ac \uc55e\ub4a4\/\uc88c\uc6b0\ub85c \ud754\ub4e4\uae30, \ud5c8\ub9ac \ube44\ud2c0\uae30 \ub4f1\uc744 \uc218\ud589\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

            “\uadc0\ucc2e\uc740\ub370 \uadf8\ub0e5 \ubc14\ub85c \ub6f0\uc9c0 \ubb50”\ub77c\ub294 \uc0dd\uac01\uc774 \ub4dc\ub294 \uc21c\uac04, \ubd80\uc0c1\uc758 \uc704\ud5d8\uc774 \ub3c4\uc0ac\ub9ac\uace0 \uc788\ub2e4\ub294 \uc0ac\uc2e4\uc744 \uc78a\uc9c0 \ub9c8\uc138\uc694. \ucda9\ubd84\ud55c \uc608\uc5f4\ub9cc\uc774 \uac74\uac15\ud558\uace0 \uc548\uc804\ud55c \uaca8\uc6b8 \uc6b4\ub3d9\uc744 \ubcf4\uc7a5\ud569\ub2c8\ub2e4!<\/p>\n","protected":false},"excerpt":{"rendered":"

            \uae30\uc628\uc774 \uc601\ud558\ub85c \ub5a8\uc5b4\uc9c0\ub294 \ubcf8\uaca9\uc801\uc778 \uaca8\uc6b8\uc785\ub2c8\ub2e4. \ucd94\uc6b4 \ub0a0\uc528\uc5d0\ub3c4 \uac74\uac15\uc744 \uc704\ud574 \uc6b4\ub3d9\uc744 \ub098\uc11c\ub294 \ubd84\ub4e4\uc758 \uc5f4\uc815\uc740 \ub300\ub2e8\ud558\uc9c0\ub9cc, \uaca8\uc6b8\ucca0 \uc6b4\ub3d9\uc740 \uc790\uce6b\ud558\uba74 \ud070 \ubd80\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc5b4 \uac01\ubcc4\ud55c \uc8fc\uc758\uac00 \ud544\uc694\ud569\ub2c8\ub2e4. \uadf8 \ud575\uc2ec\uc740 \ubc14\ub85c **’\ucca0\uc800\ud55c \uc900\ube44\uc6b4\ub3d9(Warm-up)’**\uc5d0 \uc788\uc2b5\ub2c8\ub2e4. \uc5ec\ub984\ucca0\uc5d0\ub294 \uac00\ubccd\uac8c \ubab8\ub9cc \ud480\uc5b4\ub3c4 \uad1c\ucc2e\uc558\uc744\uc9c0 \ubaa8\ub974\uc9c0\ub9cc, \uaca8\uc6b8\uc5d0\ub294 \ub2e4\ub985\ub2c8\ub2e4. \ucd94\uc6b4 \ub0a0\uc528\uc5d0 \uc6b0\ub9ac \ubab8\uc774 \uc5b4\ub5bb\uac8c \ubcc0\ud558\ub294\uc9c0, \uc65c \uc900\ube44\uc6b4\ub3d9\uc774 \uc120\ud0dd\uc774 \uc544\ub2cc \ud544\uc218\uc778\uc9c0 \uc54c\uc544\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \ud83e\udd76 \uc65c \uaca8\uc6b8\uc5d0\ub294 \ubab8\uc774 […]<\/p>\n","protected":false},"author":206,"featured_media":2148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2147","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/users\/206"}],"replies":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2147"}],"version-history":[{"count":1,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2147\/revisions"}],"predecessor-version":[{"id":2149,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2147\/revisions\/2149"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2148"}],"wp:attachment":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2147"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2147"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}