{"id":585,"date":"2026-03-02T10:11:44","date_gmt":"2026-03-02T10:11:44","guid":{"rendered":"https:\/\/tohachisz.com\/?p=585"},"modified":"2026-05-07T06:29:35","modified_gmt":"2026-05-07T06:29:35","slug":"%ed%99%88%ed%8a%b8-%ed%97%ac%ec%8a%a4%ec%bc%80%ec%96%b4-%ea%b0%80%ec%9d%b4%eb%93%9c-%ed%99%88%ed%8a%b8%ec%a1%b1%ec%9d%98-%ed%95%84%ec%88%98-%eb%a7%88%eb%ac%b4%eb%a6%ac-%ea%b7%bc%ec%9c%a1%ed%86%b5d","status":"publish","type":"post","link":"https:\/\/tohachisz.com\/hu\/%ed%99%88%ed%8a%b8-%ed%97%ac%ec%8a%a4%ec%bc%80%ec%96%b4-%ea%b0%80%ec%9d%b4%eb%93%9c-%ed%99%88%ed%8a%b8%ec%a1%b1%ec%9d%98-%ed%95%84%ec%88%98-%eb%a7%88%eb%ac%b4%eb%a6%ac-%ea%b7%bc%ec%9c%a1%ed%86%b5d\/","title":{"rendered":"[\ud648\ud2b8 \ud5ec\uc2a4\ucf00\uc5b4 \uac00\uc774\ub4dc] \ud648\ud2b8\uc871\uc758 \ud544\uc218 \ub9c8\ubb34\ub9ac: \uadfc\uc721\ud1b5(DOMS) \uc608\ubc29\uc744 \uc704\ud55c \uc6b4\ub3d9 \ud6c4 \uc801\uc678\uc120 \ub9c8\uc0ac\uc9c0 \ubca8\ud2b8 \ub8e8\ud2f4"},"content":{"rendered":"
\"\"<\/figure>\n\n\n

[\ubaa9\ucc28]<\/b><\/h2>\n

1. Bevezet\u00e9s: \u2018A h\u00e1zi edz\u00e9s aranykora\u2019 \u2013 de vajon a tested is megfelel\u0151en pihen?<\/b><\/p>\n

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    Az otthoni edz\u00e9s korl\u00e1tai: a YouTube-vide\u00f3k \u00e9s a k\u00e9zi s\u00falyz\u00f3k \u00f6nmagukban nem elegend\u0151ek<\/p>\n<\/li>\n

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    A fejl\u0151d\u00e9st g\u00e1tl\u00f3 nem k\u00edv\u00e1nt vend\u00e9g: az izomf\u00e1jdalom visszav\u00e1g\u00e1sa<\/p>\n<\/li>\n<\/ul>\n

    2. F\u0151 r\u00e9sz 1: Mi is val\u00f3j\u00e1ban a k\u00e9sleltetett izomf\u00e1jdalom (DOMS), \u00e9s mi\u00e9rt nem szabad figyelmen k\u00edv\u00fcl hagyni?<\/b><\/p>\n

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      Az edz\u00e9s ut\u00e1ni napon jelentkez\u0151 izoml\u00e1z tudom\u00e1nyos okai<\/p>\n<\/li>\n

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      A tejsav felhalmoz\u00f3d\u00e1sa \u00e9s az izomsz\u00e1lak mikroszkopikus szakad\u00e1sa: ha nem kezelik, k\u00f6zvetlen\u00fcl s\u00e9r\u00fcl\u00e9sekhez \u00e9s teljes\u00edtm\u00e9nycs\u00f6kken\u00e9shez vezet<\/p>\n<\/li>\n<\/ul>\n

      3. F\u0151 r\u00e9sz 2: A 2% igazs\u00e1ga \u2013 a habszivacs \u00e9s a ny\u00fajt\u00e1s \u00f6nmag\u00e1ban nem el\u00e9g<\/b><\/p>\n

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        Az \u2018akt\u00edv regener\u00e1ci\u00f3\u201d f\u00e1radalma, amikor a kimer\u00fclt testet k\u00e9nyszer\u00edtenem kell a habszivacs g\u00f6rget\u00e9s\u00e9re<\/p>\n<\/li>\n

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        A fel\u00fcleti fasci\u00e1lis relax\u00e1ci\u00f3 korl\u00e1tai \u00e9s a m\u00e9lysejtes kezel\u00e9s sz\u00fcks\u00e9gess\u00e9ge<\/p>\n<\/li>\n<\/ul>\n

        4. F\u0151 r\u00e9sz 3: Mi\u00e9rt jelent az \u2018infrav\u00f6r\u00f6s massz\u00e1zs\u00f6v\u201d megv\u00e1lt\u00e1st az otthoni edz\u00e9s kedvel\u0151inek?<\/b><\/p>\n

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          PBM (f\u00e9nybiostimul\u00e1ci\u00f3) technol\u00f3gia: a 660 nm-es \u00e9s 850 nm-es kett\u0151s hull\u00e1mhossz csod\u00e1ja<\/p>\n<\/li>\n

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          Az ATP-aktiv\u00e1l\u00e1s, a termikus termodinamika \u00e9s a kinetikus rezg\u00e9s t\u00f6k\u00e9letes h\u00e1rmas egys\u00e9ge<\/p>\n<\/li>\n<\/ul>\n

          5. 4. fejezet: 15 perces gyakorlatok testr\u00e9sz\u00f6nk\u00e9nt! Gyakorlati massz\u00e1zs\u00f6v-gyakorlatsorozat a DOMS lek\u00fczd\u00e9s\u00e9re<\/b><\/p>\n

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            [A. edz\u00e9sprogram] Az als\u00f3test megterhel\u00e9se (guggol\u00e1s\/kiv\u00e9tel) ut\u00e1n: a farizmok \u00e9s az \u00e1gy\u00e9ki gerinc fokozott \u00e1pol\u00e1sa<\/p>\n<\/li>\n

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            [B rutin] A t\u00f6rzsizom-er\u0151s\u00edt\u00e9s (plank\/crunch) k\u00f6zvetlen ut\u00e1n: a has \u00e9s a der\u00e9k v\u00e9rkering\u00e9s\u00e9nek \u00e1pol\u00e1sa<\/p>\n<\/li>\n

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            [C rutin] A fels\u0151test-edz\u00e9s (fekv\u0151t\u00e1masz\/h\u00faz\u00e1s) k\u00f6zvetlen ut\u00e1n: az als\u00f3 h\u00e1t \u00e9s a sz\u00e9les h\u00e1tizom ellaz\u00edt\u00e1s\u00e1ra ir\u00e1nyul\u00f3 kezel\u00e9s<\/p>\n<\/li>\n<\/ul>\n

            6. 5. fejezet: Az otthoni edz\u00e9shez legalkalmasabb hordhat\u00f3 massz\u00e1zs\u00f6v kiv\u00e1laszt\u00e1s\u00e1nak szempontjai<\/b><\/p>\n

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              V\u00e9ge a zavar\u00f3 k\u00e1beleknek: a vezet\u00e9k n\u00e9lk\u00fcli l\u00edtium-ion akkumul\u00e1torok szabads\u00e1ga<\/p>\n<\/li>\n

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              A prec\u00edz hull\u00e1mhossz-tervez\u00e9s \u00e9s az ergon\u00f3mikus illeszked\u00e9s fontoss\u00e1ga<\/p>\n<\/li>\n<\/ul>\n

              7. K\u00f6vetkeztet\u00e9s: Az igazi fejl\u0151d\u00e9s k\u00f6zvetlen\u00fcl azut\u00e1n kezd\u0151dik, hogy letessz\u00fck a s\u00falyz\u00f3kat<\/b><\/p>\n

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                A regener\u00e1ci\u00f3 is a edz\u00e9s r\u00e9sze: az intelligens felszerel\u00e9s seg\u00edts\u00e9g\u00e9vel t\u00f6k\u00e9letes otthoni edz\u00e9s val\u00f3sul meg<\/p>\n<\/li>\n

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                Hogyan alak\u00edthatja \u00e1t a nappalij\u00e1t pr\u00e9mium rehabilit\u00e1ci\u00f3s k\u00f6zpontt\u00e1?<\/p>\n<\/li>\n<\/ul>\n

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                1. Bevezet\u00e9s: \u2018A h\u00e1zi edz\u00e9s aranykora\u2019 \u2013 de vajon a tested is megfelel\u0151en pihen?<\/b><\/h2>\n

                A mai rohan\u00f3 vil\u00e1gban az otthoni edz\u00e9s, m\u00e1s n\u00e9ven \u2018home-tr\u00e9ning\u2019 m\u00e1r nem csup\u00e1n v\u00e1laszt\u00e1si lehet\u0151s\u00e9g, hanem elengedhetetlen sz\u00fcks\u00e9glet lett. Egy j\u00f3gamatrac, n\u00e9h\u00e1ny s\u00falyz\u00f3 \u00e9s n\u00e9h\u00e1ny YouTube-edz\u00e9svide\u00f3 elegend\u0151 ahhoz, hogy a nappali pillanatok alatt kiv\u00e1l\u00f3 fitneszk\u00f6zpontt\u00e1 alakuljon \u00e1t. A legnagyobb el\u0151nye az otthoni edz\u00e9snek, hogy megtakar\u00edthatjuk az ing\u00e1z\u00e1si id\u0151t, \u00e9s m\u00e1sok tekintet\u00e9t\u0151l f\u00fcggetlen\u00fcl teljes m\u00e9rt\u00e9kben a saj\u00e1t test\u00fcnkre koncentr\u00e1lhatunk.<\/p>\n

                Van azonban egy olyan kritikus hi\u00e1nyoss\u00e1g, amelyet az otthoni edz\u00e9sre v\u00e1lt\u00f3k k\u00f6nnyen figyelmen k\u00edv\u00fcl hagynak. Ez pedig nem m\u00e1s, mint **\u2019a professzion\u00e1lis regener\u00e1ci\u00f3s rendszer hi\u00e1nya\u2019**. Az edz\u0151termekben vagy a CrossFit-termekben sz\u00e1mos relax\u00e1ci\u00f3s z\u00f3na, massz\u00e1zsg\u00e9pek, illetve tan\u00e1csot ad\u00f3 edz\u0151k \u00e1llnak rendelkez\u00e9sre az edz\u00e9s ut\u00e1ni pihen\u00e9shez. Ezzel szemben otthon az ember izzadtan egyenesen a zuhany al\u00e1 rohan, vagy kimer\u00fclten \u00f6sszeesik \u00e9s elalszik.<\/p>\n

                Az izmok edz\u00e9s k\u00f6zben szakadnak meg, pihen\u00e9s k\u00f6zben pedig n\u00f6vekednek. Ha megfelel\u0151 regener\u00e1ci\u00f3s folyamat n\u00e9lk\u00fcl nap mint nap t\u00falterheled az izmaidat, akkor a n\u00f6veked\u00e9sr\u0151l nem is besz\u00e9lve, a kr\u00f3nikus f\u00e1radts\u00e1g \u00e9s a s\u00e9r\u00fcl\u00e9sek csapd\u00e1j\u00e1ba ker\u00fclsz. A mai \u00fatmutat\u00f3ban r\u00e9szletesen bemutatjuk azt a **\u2019edz\u00e9s ut\u00e1ni infrav\u00f6r\u00f6s massz\u00e1zs\u00f6v-rutint\u2019**, amelynek seg\u00edts\u00e9g\u00e9vel k\u00f6zvetlen\u00fcl azut\u00e1n, hogy letetted a s\u00falyz\u00f3kat, nappalidat cs\u00facstechnol\u00f3gi\u00e1s sport-regener\u00e1ci\u00f3s k\u00f6zpontt\u00e1 var\u00e1zsolhatod.<\/p>\n

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                2. F\u0151 r\u00e9sz 1: Mi is val\u00f3j\u00e1ban a k\u00e9sleltetett izomf\u00e1jdalom (DOMS), \u00e9s mi\u00e9rt nem szabad figyelmen k\u00edv\u00fcl hagyni?<\/b><\/h2>\n

                Bizony\u00e1ra m\u00e1r tapasztalta, hogy egy kem\u00e9ny edz\u00e9s ut\u00e1n m\u00e1snap vagy k\u00e9t nappal k\u00e9s\u0151bb olyan izoml\u00e1z gy\u00f6tri a combjait, hogy alig tud l\u00e9pcs\u0151zni, vagy olyan f\u00e1jdalmat \u00e9rez a karj\u00e1ban, hogy alig tudja felemelni. Ezt a jelens\u00e9get a sportorvostudom\u00e1nyban **k\u00e9sleltetett izoml\u00e1z (DOMS, Delayed Onset Muscle Soreness)** n\u00e9ven ismerik.<\/p>\n

                Mi\u00e9rt alakul ki a DOMS?<\/h3>\n

                R\u00e9gebben azt hitt\u00e9k, hogy a testmozg\u00e1s sor\u00e1n keletkez\u0151 \u2018tejsav (Lactic Acid)\u2019 volt a f\u00e1jdalom f\u0151 oka, a leg\u00fajabb sporttudom\u00e1nyi kutat\u00e1sok azonban az izomrostok **\u2019mikros\u00e9r\u00fcl\u00e9seit (Micro-trauma)\u2019** \u00e9s az azokb\u00f3l ered\u0151 **\u2019gyullad\u00e1sos reakci\u00f3t (Inflammation)\u2019** jel\u00f6lik meg f\u0151 okk\u00e9nt.<\/p>\n

                K\u00fcl\u00f6n\u00f6sen olyan gyakorlatokn\u00e1l, mint a guggol\u00e1s vagy a holt emel\u00e9s, amelyek sor\u00e1n az izom megny\u00falik, mik\u00f6zben az er\u0151t kitartja \u2013 az \u00fagynevezett \u2018excentrikus \u00f6sszeh\u00faz\u00f3d\u00e1s\u2019 (Eccentric contraction) \u2013, mikroszkopikus szakad\u00e1sok keletkeznek az izomrostokban. A feh\u00e9rv\u00e9rsejtek \u00e9s a makrof\u00e1gok a s\u00e9r\u00fclt ter\u00fclet gy\u00f3gy\u00edt\u00e1sa \u00e9rdek\u00e9ben odagy\u0171lnek, \u00e9s olyan vegyi anyagokat bocs\u00e1tanak ki, amelyek duzzanatot, h\u0151\u00e9rzetet \u00e9s f\u00e1jdalmat okoznak.<\/p>\n

                Mi t\u00f6rt\u00e9nik, ha az izomf\u00e1jdalmat kit\u00fcntet\u00e9snek tekintj\u00fck, \u00e9s nem foglalkozunk vele<\/h3>\n

                Sok otthoni edz\u0151 ezt a f\u00e1jdalmat \u201caz edz\u00e9s j\u00f3l hatott\u201d jelk\u00e9p\u00e9nek tekinti, \u00e9s elviseli. Ha azonban a DOMS nem m\u00falik el, \u00e9s ennek ellen\u00e9re er\u0151ltetj\u00fck a k\u00f6vetkez\u0151 edz\u00e9st, s\u00falyos probl\u00e9m\u00e1k l\u00e9phetnek fel.<\/p>\n

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                  M\u0171k\u00f6d\u00e9si tartom\u00e1ny korl\u00e1toz\u00e1sa:<\/b> Az izmok megmerevednek, ez\u00e9rt nem siker\u00fcl a helyes testtart\u00e1s (poz\u00edci\u00f3) kialak\u00edt\u00e1sa. Ez azt jelenti, hogy a terhel\u00e9s az \u00edz\u00fcletekre vagy az \u00ednszalagokra helyez\u0151dik \u00e1t, ami s\u00falyos s\u00e9r\u00fcl\u00e9sekhez vezet.<\/p>\n<\/li>\n

                2. \n

                  Izomveszt\u00e9s \u00e9s stagn\u00e1l\u00e1s:<\/b> Ha a gyullad\u00e1s nem gy\u00f3gyul meg id\u0151ben, az g\u00e1tolja az izomfeh\u00e9rje-szint\u00e9zist, \u00e9s ez\u00e1ltal az \u2018t\u00falterhel\u00e9ses szindr\u00f3ma\u201d alakul ki, amelynek k\u00f6vetkezt\u00e9ben az izomer\u0151 n\u00f6veked\u00e9se le\u00e1ll.<\/p>\n<\/li>\n<\/ol>\n

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                  3. F\u0151 r\u00e9sz 2: A 2% igazs\u00e1ga \u2013 a habszivacs \u00e9s a ny\u00fajt\u00e1s \u00f6nmag\u00e1ban nem el\u00e9g<\/b><\/h2>\n

                  Term\u00e9szetesen a habhenger (Foam Roller) vagy a massz\u00e1zsgoly\u00f3 seg\u00edts\u00e9g\u00e9vel v\u00e9gzett \u00f6n\u00e1ll\u00f3 myofasci\u00e1lis relax\u00e1ci\u00f3 (SMR) kiv\u00e1l\u00f3 regener\u00e1ci\u00f3s m\u00f3dszer. Azonban az otthoni edz\u00e9s kedvel\u0151inek val\u00f3s helyzet\u00e9ben a habhengernek egy\u00e9rtelm\u0171 korl\u00e1tai vannak.<\/p>\n

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                    Az akt\u00edv fel\u00e9p\u00fcl\u00e9s f\u00e1radalmai:<\/b> Egy intenz\u00edv otthoni edz\u00e9s ut\u00e1n m\u00e9g a l\u00e9gz\u00e9s is nehezen megy. Ebben az \u00e1llapotban a saj\u00e1t tests\u00falyunkat kihaszn\u00e1lva a foam rolleren g\u00f6rgetni a test\u00fcnket olyan, mintha egy \u00fajabb edz\u00e9s lenne. V\u00e9g\u00fcl a legt\u00f6bbsz\u00f6r egyszer\u0171en lusta vagyok, \u00e9s kihagyom.<\/p>\n<\/li>\n

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                    F\u00e1jdalommal j\u00e1r:<\/b> Ha a nagyon megfesz\u00fclt ter\u00fcletet habszivaccsal nyomjuk, az olyan f\u00e1jdalmas, hogy k\u00f6nnyek sz\u00f6knek a szem\u00fcnkbe. Ha a f\u00e1jdalom t\u00fal er\u0151s, a test\u00fcnk v\u00e9dekez\u0151 mechanizmusk\u00e9nt m\u00e9g er\u0151sebben \u00f6sszeh\u00fazza az izmokat, ami \u00e9ppen hogy megakad\u00e1lyozza a relax\u00e1ci\u00f3t.<\/p>\n<\/li>\n

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                    Fel\u00fcleti korl\u00e1tok:<\/b> A ny\u00fajt\u00e1s \u00e9s a fizikai nyom\u00e1s ugyan fellaz\u00edthatja a fel\u00fcletet k\u00f6r\u00fclvev\u0151 \u2018fasci\u00e1t\u201d, de nem k\u00e9pes k\u00f6zvetlen\u00fcl el\u0151seg\u00edteni a m\u00e9lyen elhelyezked\u0151 izomsejtek anyagcsere-tev\u00e9kenys\u00e9g\u00e9t (az anyagcsere-term\u00e9kek elt\u00e1vol\u00edt\u00e1s\u00e1t \u00e9s a t\u00e1panyagell\u00e1t\u00e1st).<\/p>\n<\/li>\n<\/ul>\n

                    \u00c9ppen ez\u00e9rt van sz\u00fcks\u00e9g olyan cs\u00facstechnol\u00f3gi\u00e1j\u00fa eszk\u00f6z\u00f6kre, amelyek fizikai er\u0151fesz\u00edt\u00e9s n\u00e9lk\u00fcl, passz\u00edv m\u00f3don k\u00e9pesek a regener\u00e1l\u00f3 energi\u00e1t az izomsejtek legm\u00e9lyebb r\u00e9tegeibe eljuttatni.<\/p>\n

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                    4. F\u0151 r\u00e9sz 3: Mi\u00e9rt jelent az \u2018infrav\u00f6r\u00f6s massz\u00e1zs\u00f6v\u201d megv\u00e1lt\u00e1st az otthoni edz\u00e9s kedvel\u0151inek?<\/b><\/h2>\n

                    amely az okostelefonok \u00e9s a vezet\u00e9k n\u00e9lk\u00fcli f\u00fclhallgat\u00f3k mellett a modern ember sz\u00e1m\u00e1ra elengedhetetlen hordhat\u00f3 eszk\u00f6zz\u00e9 v\u00e1lt Infrav\u00f6r\u00f6s massz\u00e1zs\u00f6v<\/b>Ez nem csup\u00e1n egy rezg\u0151 eszk\u00f6z. Ez a NASA (az Amerikai \u0170r\u00fcgyn\u00f6ks\u00e9g) \u00e1ltal az \u0171rhaj\u00f3sok izomveszt\u00e9s\u00e9nek megel\u0151z\u00e9se \u00e9rdek\u00e9ben kutatott PBM (fotobiomodul\u00e1ci\u00f3, \uad11\uc0dd\uccb4\uc870\uc808)<\/b> Ez a technol\u00f3gia mindennapi \u00e9let\u00fcnkbe val\u00f3 be\u00e9p\u00fcl\u00e9s\u00e9nek eredm\u00e9nye.<\/p>\n

                    A Szenth\u00e1roms\u00e1g-helyre\u00e1ll\u00edt\u00e1si rendszer<\/h3>\n

                    A nagy teljes\u00edtm\u00e9ny\u0171 infrav\u00f6r\u00f6s massz\u00e1zs\u00f6v h\u00e1rom hat\u00e1smechanizmust m\u0171k\u00f6dtet egyszerre, \u00edgy enyh\u00edti a k\u00e9sleltetett izomf\u00e1jdalmat (DOMS).<\/p>\n

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                    1. \n

                      660nm & 850nm \ub4c0\uc5bc \uad11\ud14c\ub77c\ud53c (\ube5b\uc758 \uce58\uc720):<\/b> * 850 nm <\/span>\uadfc\uc801\uc678\uc120\uc740 \ud53c\ubd80\uc640 \uc9c0\ubc29\uce35\uc744 \ud1b5\uacfc\ud558\uc5ec 5~10cm \uae4a\uc774\uc758 \uadfc\uc721 \uc138\ud3ec \ub0b4 \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\uc5d0 \ub3c4\ub2ec\ud569\ub2c8\ub2e4. \ube5b \uc5d0\ub108\uc9c0\ub97c \ud761\uc218\ud55c \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\ub294 \uc138\ud3ec\uc758 \uc5f0\ub8cc\uc778 **ATP(\uc544\ub370\ub178\uc2e0 \uc0bc\uc778\uc0b0)**\uc758 \uc0dd\uc0b0\uc744 \ud3ed\ubc1c\uc801\uc73c\ub85c \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4. \ub298\uc5b4\ub09c ATP\ub294 \ud30c\uc5f4\ub41c \uadfc\uc12c\uc720\ub97c \ucd08\uace0\uc18d\uc73c\ub85c \uc218\uc120\ud558\ub294 \ubcbd\ub3cc\uacfc \uc2dc\uba58\ud2b8 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<\/p>\n

                        \n
                      • \n

                        \ub3d9\uc2dc\uc5d0 \ud608\uad00 \ud655\uc7a5 \ubb3c\uc9c8\uc778 \uc0b0\ud654\uc9c8\uc18c(Nitric Oxide) \ubc29\ucd9c\uc744 \uc720\ub3c4\ud558\uc5ec \uc5fc\uc99d \ubb3c\uc9c8\uc744 \ube60\ub974\uac8c \uc53b\uc5b4\ub0c5\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n

                      • \n

                        \uadf8\ub798\ud540 \uc628\uc5f4 \ud14c\ub77c\ud53c (\uc5f4\uc5ed\ud559\uc801 \uc774\uc644):<\/b> * \ucca8\ub2e8 \uadf8\ub798\ud540(Graphene) \uc18c\uc7ac\uac00 \ubc1c\uc0b0\ud558\ub294 \uae4a\uc740 \uc5f4\uac10\uc740 \ud574\ub2f9 \ubd80\uc704\uc758 \uccb4\uc628\uc744 \ub192\uc5ec \ud608\uc561\uc758 \uc810\ub3c4\ub97c \ub0ae\ucd94\uace0 \ubbf8\uc138 \ud608\ub958\ub7c9\uc744 \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4. \ucc28\uac11\uac8c \uad73\uc5b4 \uc788\ub358 \uadfc\uc721\uc774 \ub530\ub73b\ud55c \ubc84\ud130\ucc98\ub7fc \ubd80\ub4dc\ub7ec\uc6cc\uc9c0\uba70 \uc601\uc591\ubd84\uc774 \uc989\uac01\uc801\uc73c\ub85c \uacf5\uae09\ub429\ub2c8\ub2e4.<\/p>\n<\/li>\n

                      • \n

                        \ud0a4\ub124\ud2f1 \ud384\uc2a4 \ub9c8\uc0ac\uc9c0 (\uc5ed\ud559\uc801 \ubc30\ucd9c):<\/b> * \ubb3c\ub9ac\uc801\uc778 \uace0\uc8fc\ud30c \uc9c4\ub3d9\uc740 \ub9bc\ud504\uad00\uc744 \uc790\uadf9\ud558\uc5ec \ud38c\ud504 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \uc911 \uadfc\uc721\uc5d0 \uc313\uc778 \uc816\uc0b0\uacfc \ub300\uc0ac \ucc0c\uaebc\uae30\ub4e4\uc774 \ub9bc\ud504\uc561\uc744 \ud0c0\uace0 \uccb4\uc678\ub85c \ubc30\ucd9c\ub418\ub3c4\ub85d \ub3d5\ub294 \ubb3c\ub9ac\uc801 \uccad\uc18c\ubd80 \uc5ed\ud560\uc744 \uc218\ud589\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n

                        \uc774\ub7ec\ud55c \uae30\uc220\uc801 \uc6b0\uc704 \ub355\ubd84\uc5d0, \ubca8\ud2b8\ub97c \ucc29\uc6a9\ud558\uace0 \uc18c\ud30c\uc5d0 \uae30\ub300\uc5b4 \uc26c\ub294 15\ubd84 \ub9cc\uc73c\ub85c\ub3c4 \ud3fc\ub864\ub7ec\ub97c 30\ubd84 \ub3d9\uc548 \uad74\ub9b0 \uac83 \uc774\uc0c1\uc758 \uae4a\uc740 \ud68c\ubcf5 \ud6a8\uacfc\ub97c \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

                        \n

                        5. 4. fejezet: 15 perces gyakorlatok testr\u00e9sz\u00f6nk\u00e9nt! Gyakorlati massz\u00e1zs\u00f6v-gyakorlatsorozat a DOMS lek\u00fczd\u00e9s\u00e9re<\/b><\/h2>\n

                        \ud648\ud2b8\ub808\uc774\ub2dd \ud504\ub85c\uadf8\ub7a8\uc5d0 \ub9de\ucd98 \ubd80\uc704\ubcc4 \ub9c8\uc0ac\uc9c0 \ubca8\ud2b8 \ud65c\uc6a9 \ub8e8\ud2f4\uc785\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 \ub9c8\uce5c \uc9c1\ud6c4, \uccb4\uc628\uc774 \uc544\uc9c1 \uc644\uc804\ud788 \ub5a8\uc5b4\uc9c0\uc9c0 \uc54a\uc740 30\ubd84 \uc774\ub0b4\uc5d0 \uc2e4\uc2dc\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n

                        [\ub8e8\ud2f4 A] \ud558\uccb4 \ubd80\uc218\uae30 (\uc2a4\ucffc\ud2b8\/\ub7f0\uc9c0) \uc9c1\ud6c4: \ub454\uadfc \ubc0f \uc694\ucd94 \uc9d1\uc911 \ucf00\uc5b4<\/h3>\n

                        \ud558\uccb4 \uc6b4\ub3d9\uc740 \uc6b0\ub9ac \ubab8\uc5d0\uc11c \uac00\uc7a5 \ud070 \uadfc\uc721\uad70\uc744 \uc0ac\uc6a9\ud558\ubbc0\ub85c DOMS\uc758 \ud0c0\uaca9\ub3c4 \uac00\uc7a5 \ud07d\ub2c8\ub2e4. \ud2b9\ud788 \uc5c9\ub369\uc774(\ub454\uadfc)\uc640 \ud5c8\ub9ac \ud558\ubd80(\uc694\ucd94)\uc5d0 \uc5c4\uccad\ub09c \ud53c\ub85c\uac00 \uc313\uc785\ub2c8\ub2e4.<\/p>\n

                          \n
                        • \n

                          \ucc29\uc6a9 \uc704\uce58:<\/b> \ubca8\ud2b8\ub97c \uace8\ubc18\uacfc \uc694\ucd94(\ud5c8\ub9ac \uc544\ub798\ucabd)\ub97c \ub113\uac8c \uac10\uc2f8\ub3c4\ub85d \ucc29\uc6a9\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n

                        • \n

                          \uae30\uae30 \uc124\uc815:<\/b> \uace0\uc628 \ud788\ud305 + 850nm \uadfc\uc801\uc678\uc120 \ud65c\uc131\ud654 + \uae4a\uace0 \ubb35\uc9c1\ud55c \uc9c4\ub3d9 \ubaa8\ub4dc(Low Frequency)<\/b><\/p>\n<\/li>\n

                        • \n

                          \ud6a8\uacfc:<\/b> \ubb34\uac70\uc6b4 \uc911\ub7c9\uc744 \ubc84\ud2f0\uba70 \uc9d3\ub20c\ub838\ub358 \uc694\ucd94 \uc8fc\ubcc0\uc758 \ucc99\ucd94 \uae30\ub9bd\uadfc \uae34\uc7a5\uc744 \ud480\uace0, \ub454\uadfc \uae4a\uc219\uc774 \uc790\ub9ac \uc7a1\uc740 \ud53c\ub85c \ubb3c\uc9c8\uc744 \uac15\uc81c\ub85c \ubc30\ucd9c\ud569\ub2c8\ub2e4. \ubca8\ud2b8\ub97c \ucc29\uc6a9\ud55c \ucc44 \ubc14\ub2e5\uc5d0 \ub204\uc6cc \ub2e4\ub9ac\ub97c \uc18c\ud30c\ub098 \uc758\uc790 \uc704\uc5d0 \uc62c\ub824\ub450\uba74 \ubd93\uae30(\ubd80\uc885) \uc81c\uac70\uc5d0 \ub354\uc6b1 \ud0c1\uc6d4\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

                          [\ub8e8\ud2f4 B] \ucf54\uc5b4 \uac15\ud654 (\ud50c\ub7ad\ud06c\/\ud06c\ub7f0\uce58) \uc9c1\ud6c4: \ubcf5\ubd80 \ubc0f \ud5c8\ub9ac \uc21c\ud658 \ucf00\uc5b4<\/h3>\n

                          \ub2e8\ub2e8\ud55c \uc2dd\uc2a4\ud329\uacfc \ucf54\uc5b4\ub97c \ub9cc\ub4e4\uae30 \uc704\ud574 \ubcf5\uadfc\uc744 \uc950\uc5b4\uc9dc\uace0 \ub09c \ud6c4\uc5d0\ub294 \ubcf5\uc9c1\uadfc\uacfc \ubcf5\uc0ac\uadfc \uc8fc\ubcc0\uc758 \uadfc\ub9c9\uc774 \ubee3\ubee3\ud558\uac8c \uad73\uc2b5\ub2c8\ub2e4.<\/p>\n

                            \n
                          • \n

                            \ucc29\uc6a9 \uc704\uce58:<\/b> \ubca8\ud2b8\uc758 \ubc1c\uad11\ubd80\uac00 \ubcf5\ubd80 \uc815\uba74\uc744 \ud5a5\ud558\ub3c4\ub85d \ucc29\uc6a9\ud569\ub2c8\ub2e4. (\ubc30\uaf3d \uc8fc\ubcc0)<\/p>\n<\/li>\n

                          • \n

                            \uae30\uae30 \uc124\uc815:<\/b> \uc911\uc628 \ud788\ud305 + 660nm \uc801\uc0c9\uad11 \ud65c\uc131\ud654 + \ubd80\ub4dc\ub7ec\uc6b4 \uc5f0\uc18d \uc9c4\ub3d9 \ubaa8\ub4dc(Continuous Pulse)<\/b><\/p>\n<\/li>\n

                          • \n

                            \ud6a8\uacfc:<\/b> \ubcf5\uac15 \ub0b4 \ud608\ub958\ub97c \uac1c\uc120\ud558\uc5ec \ubcf5\uadfc\uc758 \ubbf8\uc138 \ud30c\uc5f4 \ubd80\uc704\uc5d0 \uc601\uc591\uc744 \uacf5\uae09\ud569\ub2c8\ub2e4. \uc628\uc5f4 \ud6a8\uacfc\ub294 \uc6b4\ub3d9 \uc9c1\ud6c4 \ucc2c\ubb3c\uc744 \ub9c8\uc154 \uacbd\uc9c1\ub420 \uc218 \uc788\ub294 \uc704\uc7a5 \ub4f1 \ub0b4\uc7a5 \uae30\uad00\uc744 \ud3b8\uc548\ud558\uac8c \uc9c4\uc815\uc2dc\ucf1c \uc18c\ud654 \ubd88\ub7c9\uc744 \uc608\ubc29\ud558\ub294 \ubcf4\ub108\uc2a4 \ud6a8\uacfc\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

                            [\ub8e8\ud2f4 C] \uc0c1\uccb4 \uc6b4\ub3d9 (\ud478\uc2dc\uc5c5\/\ud131\uac78\uc774\/\ub364\ubca8 \ub85c\uc6b0) \uc9c1\ud6c4: \ub4f1 \ud558\ubd80 \ubc0f \uad11\ubc30\uadfc \uc774\uc644 \ucf00\uc5b4<\/h3>\n

                            \ub2f9\uae30\uace0 \ubbf8\ub294 \uc0c1\uccb4 \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \ub0a0\uac1c\ubf08 \uc544\ub798\ucabd \uad11\ubc30\uadfc\uacfc \ud558\ubd80 \uc2b9\ubaa8\uadfc\uc5d0 \uc9c0\uc18d\uc801\uc778 \ud150\uc158\uc774 \ub0a8\uc2b5\ub2c8\ub2e4. \uc774 \ubd80\uc704\ub294 \uc190\uc774 \uc798 \ub2ff\uc9c0 \uc54a\uc544 \ud63c\uc790\uc11c \ub9c8\uc0ac\uc9c0\ud558\uae30 \ub9e4\uc6b0 \uc5b4\ub835\uc2b5\ub2c8\ub2e4.<\/p>\n

                              \n
                            • \n

                              \ucc29\uc6a9 \uc704\uce58:<\/b> \ubca8\ud2b8\ub97c \uac00\uc2b4 \uc717\ubd80\ubd84\uc5d0 \uc0ac\uc120\uc73c\ub85c \ub9e4\uac70\ub098, \ub4f1 \ud55c\uac00\uc6b4\ub370(\ud749\ucd94 \ud558\ubd80)\ub97c \uac10\uc2f8\ub3c4\ub85d \uc758\uc790\uc5d0 \uae30\ub304 \ucc44 \uace0\uc815\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n

                            • \n

                              \uae30\uae30 \uc124\uc815:<\/b> \uc800\uc628\/\uc911\uc628 \ud788\ud305 + \ub4c0\uc5bc \uad11(\uc801\uc0c9+\uadfc\uc801\uc678\uc120) + \ub9ac\ub4dc\ubbf8\uceec \ud384\uc2a4 \ubaa8\ub4dc(High Frequency)<\/b><\/p>\n<\/li>\n

                            • \n

                              \ud6a8\uacfc:<\/b> \ub4f1 \uadfc\uc721\uc758 \uadfc\ub9c9 \uc720\ucc29\uc744 \ubc29\uc9c0\ud558\uc5ec \ub2e4\uc74c \ub0a0 \uc5b4\uae68\uac00 \ub9d0\ub824 \ub4e4\uc5b4\uac00\ub294 ‘\ub77c\uc6b4\ub4dc \uc204\ub354’ \ud604\uc0c1\uc744 \ub9c9\uace0, \ud749\ucd94\uc758 \uac00\ub3d9\uc131\uc744 \ube60\ub974\uac8c \ud68c\ubcf5\uc2dc\ucf1c \uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

                              \n

                              6. 5. fejezet: Az otthoni edz\u00e9shez legalkalmasabb hordhat\u00f3 massz\u00e1zs\u00f6v kiv\u00e1laszt\u00e1s\u00e1nak szempontjai<\/b><\/h2>\n

                              \ud68c\ubcf5 \ub8e8\ud2f4\uc744 \uc644\ubcbd\ud558\uac8c \uc2e4\ud589\ud558\uae30 \uc704\ud574\uc11c\ub294 \ud648\ud2b8\uc871\uc758 \ub77c\uc774\ud504\uc2a4\ud0c0\uc77c\uc5d0 \ub9de\ub294 \uc81c\ub300\ub85c \ub41c \uae30\uae30\ub97c \uc120\ud0dd\ud574\uc57c \ud569\ub2c8\ub2e4. \ubb34\uc218\ud788 \ub9ce\uc740 \uc81c\ud488 \uc911 ‘\uc9c4\uc9dc’ \uace0\uc131\ub2a5 \ubca8\ud2b8\ub97c \uace0\ub974\uae30 \uc704\ud574 \ub2e4\uc74c \uae30\uc900\uc744 \ud655\uc778\ud558\uc2ed\uc2dc\uc624.<\/p>\n

                                \n
                              1. \n

                                \uc9c4\uc9dc \uad11\ud14c\ub77c\ud53c\uc778\uac00? (\ud30c\uc7a5 \ud655\uc778):<\/b> \uc81c\ud488 \uc2a4\ud399\uc5d0\u00a0 660 nm \uc640 850 nm <\/span>\ud30c\uc7a5\uc774 \uba85\ud655\ud788 \ud45c\uae30\ub418\uc5b4 \uc788\ub294\uc9c0 \ud655\uc778\ud558\uc2ed\uc2dc\uc624. \ub2e8\uc21c\ud788 \ubd89\uc740\uc0c9 \ud50c\ub77c\uc2a4\ud2f1 \uc804\uad6c\uac00 \ub4e4\uc5b4\uac04 ‘\ubb34\ub2ac\ub9cc \uc801\uc678\uc120’ \uc81c\ud488\uc740 \uc2ec\ubd80 \uce68\ud22c \ub2a5\ub825\uc774 \uc81c\ub85c(0)\uc5d0 \uac00\uae5d\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n

                              2. \n

                                \uc644\ubcbd\ud55c \ud578\uc988\ud504\ub9ac \ubc0f \ubb34\uc120 \uc124\uacc4 (Cordless):<\/b> \ud648\ud2b8\uc758 \uc0dd\uba85\uc740 \uae30\ub3d9\uc131\uc785\ub2c8\ub2e4. \ucf54\ub4dc\ub97c \uaf3d\uc544\uc57c\ub9cc \uc791\ub3d9\ud558\ub294 \uae30\uae30\ub294 \ubc29\uad6c\uc11d\uc5d0 \ubc29\uce58\ub418\uae30 \uc2ed\uc0c1\uc785\ub2c8\ub2e4. \uace0\ud6a8\uc728 \ub9ac\ud2ac\uc774\uc628 \ubc30\ud130\ub9ac\uac00 \ub0b4\uc7a5\ub418\uc5b4 \ud55c \ubc88 \ucda9\uc804\uc73c\ub85c \uc5ec\ub7ec \ubc88\uc758 \ub8e8\ud2f4\uc744 \uc18c\ud654\ud560 \uc218 \uc788\ub294 \ubb34\uc120 \uc81c\ud488\uc774\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ubca8\ud2b8\ub97c \ucc2c \ucc44\ub85c \ud504\ub85c\ud2f4 \uc250\uc774\ud06c\ub97c \ud0c0 \uba39\uac70\ub098 \uccad\uc18c\ub97c \ud560 \uc218 \uc788\uc5b4\uc57c \uc9c4\uc9dc \ud648\ud2b8\uc6a9 \uc7a5\ube44\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n

                              3. \n

                                \uc778\uccb4\uacf5\ud559\uc801 \ubc00\ucc29\ub825:<\/b> \ud5c8\ub9ac\ub098 \ubc30\uc5d0 \ucc3c\uc744 \ub54c \ub4e4\ub728\ub294 \uacf5\uac04\uc774 \uc5c6\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ube5b \uc5d0\ub108\uc9c0\ub294 \ud53c\ubd80\uc5d0 \ubc00\ucc29\ub420\uc218\ub85d \ubc18\uc0ac \uc190\uc2e4 \uc5c6\uc774 \ub354 \uae4a\uc774 \ud22c\uacfc\ub429\ub2c8\ub2e4. \uc720\uc5f0\ud558\uace0 \uc2e0\ucd95\uc131 \uc788\ub294 \uc18c\uc7ac(\uc608: \ub124\uc624\ud504\ub80c)\ub85c \uc81c\uc791\ub418\uc5b4 \uc0ac\uc6a9\uc790\uc758 \uccb4\ud615\uc5d0 \ub9de\uac8c \uaf49 \uc870\uc5ec\uc8fc\ub294 \uc81c\ud488\uc774 \ucd5c\uace0\uc785\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n

                                \n

                                7. K\u00f6vetkeztet\u00e9s: Az igazi fejl\u0151d\u00e9s k\u00f6zvetlen\u00fcl azut\u00e1n kezd\u0151dik, hogy letessz\u00fck a s\u00falyz\u00f3kat<\/b><\/h2>\n

                                \ubcf4\ub514\ube4c\ub354\ub4e4\uacfc \uc2a4\ud3ec\uce20 \uc758\ud559 \uc804\ubb38\uac00\ub4e4\uc774 \uc785\uc744 \ubaa8\uc544 \ud558\ub294 \ub9d0\uc774 \uc788\uc2b5\ub2c8\ub2e4. “\uc6b4\ub3d9\uc740 \ud30c\uad34\uc758 \uacfc\uc815\uc774\uace0, \uc601\uc591\uacfc \ud734\uc2dd\uc740 \ucc3d\uc870\uc758 \uacfc\uc815\uc774\ub2e4.”<\/b> \ub540 \ud758\ub824 \uc6b4\ub3d9\ud558\ub294 1\uc2dc\uac04\uc758 \ub178\ub825\uc740 \ub204\uad6c\ub098 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc0c1\uc704 1%\uc758 \ubab8\ub9e4\uc640 \uccb4\ub825\uc744 \ub9cc\ub4dc\ub294 \uac83\uc740 \uc6b4\ub3d9 \ud6c4\uc758 \uc2dc\uac04\uc744 \uc5b4\ub5bb\uac8c \uad00\ub9ac\ud558\ub290\ub0d0\uc5d0 \ub2ec\ub824 \uc788\uc2b5\ub2c8\ub2e4. \ub9e4\uc77c \uc544\uce68 DOMS\uc5d0 \uc2dc\ub2ec\ub9ac\uba70 \ubb34\uac70\uc6b4 \ubab8\uc744 \uc774\ub04c\uace0 \uc5b5\uc9c0\ub85c \uc6b4\ub3d9 \ub9e4\ud2b8 \uc704\uc5d0 \uc11c\uace0 \uacc4\uc2e0\uac00\uc694? \uc774\uc81c \ubbf8\ub828\ud55c \ubc29\uc2dd\uc744 \ubc84\ub9ac\uace0 ‘\uc2a4\ub9c8\ud2b8 \uc6e8\uc5b4\ub7ec\ube14 \ub9ac\ucee4\ubc84\ub9ac’ \uae30\uc220\uc744 \ub3c4\uc785\ud560 \ub54c\uc785\ub2c8\ub2e4.<\/p>\n

                                \ud648\ud2b8\ub808\uc774\ub2dd\uc774 \ub05d\ub09c \uc9c1\ud6c4, \uc801\uc678\uc120 \ub9c8\uc0ac\uc9c0 \ubca8\ud2b8\ub97c \ucc29\uc6a9\ud558\uace0 \ub530\ub73b\ud55c \ube5b\uacfc \uc9c4\ub3d9\uc774 \ub2f9\uc2e0\uc758 \uadfc\uc721\uc744 \uc5b4\ub8e8\ub9cc\uc9c0\ub3c4\ub85d \ud5c8\ub77d\ud558\uc2ed\uc2dc\uc624. \uc138\ud3ec \uae4a\uc740 \uacf3\uc5d0\uc11c \uc77c\uc5b4\ub098\ub294 \uc870\uc6a9\ud55c ATP \ud601\uba85\uc774 \ub2f9\uc2e0\uc758 \uadfc\uc721\ud1b5\uc744 \uc9c0\uc6b0\uace0, \ub2e4\uc74c \ub0a0 \ub354 \ubb34\uac70\uc6b4 \ub364\ubca8\uc744 \ub4e4 \uc218 \uc788\ub294 \uac15\ub825\ud55c \uc5d0\ub108\uc9c0\ub85c \ub418\ub3cc\ub824 \uc904 \uac83\uc785\ub2c8\ub2e4.<\/p>\n

                                \ub2f9\uc2e0\uc758 \uac70\uc2e4\uc740 \uc774\ubbf8 \ud6cc\ub96d\ud55c \uccb4\uc721\uad00\uc785\ub2c8\ub2e4. \uc774\uc81c \uc774 \ub611\ub611\ud55c \uc6e8\uc5b4\ub7ec\ube14 \ub9c8\uc0ac\uc9c0 \ubca8\ud2b8\uc640 \ud568\uaed8 \ub2f9\uc2e0\uc758 \uac70\uc2e4\uc744 **’\ucd5c\uace0\uae09 VIP \ub9ac\ucee4\ubc84\ub9ac \uc13c\ud130’**\ub85c \uc644\uc131\ud574 \ubcf4\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n

                                \n

                                [\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38 FAQ]<\/b><\/h3>\n
                                  \n
                                • \n

                                  Q. \uc6b4\ub3d9\ud558\uc9c0 \uc54a\ub294 \uc26c\ub294 \ub0a0(Rest Day)\uc5d0 \uc0ac\uc6a9\ud574\ub3c4 \ub418\ub098\uc694?<\/b><\/p>\n

                                    \n
                                  • \n

                                    A.<\/b> \ubb3c\ub860\uc785\ub2c8\ub2e4! \ud734\uc2dd\uc77c\uc5d0\ub3c4 \ubca8\ud2b8\ub97c \uc0ac\uc6a9\ud574 \ud574\ub2f9 \ubd80\uc704\uc5d0 \ud608\ub958\ub97c \uafb8\uc900\ud788 \uacf5\uae09\ud574 \uc8fc\uba74, \ub300\uc0ac \ubb3c\uc9c8 \ubc30\ucd9c\uc774 \uc9c0\uc18d\ub418\uc5b4 \uadfc\uc721 \ud68c\ubcf5 \uc18d\ub3c4\uac00 \ubc30\uac00\ub429\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n

                                  • \n

                                    Q. \ub540\uc774 \ub09c \uc0c1\ud0dc\uc5d0\uc11c \ub9e8\uc0b4\uc5d0 \ubc14\ub85c \ucc29\uc6a9\ud574\ub3c4 \ub418\ub098\uc694?<\/b><\/p>\n

                                      \n
                                    • \n

                                      A.<\/b> \uace0\uc131\ub2a5 \uc81c\ud488\ub4e4\uc740 \uc704\uc0dd\uc801\uc778 \uad00\ub9ac\uac00 \uac00\ub2a5\ud55c \uc18c\uc7ac\ub85c \ub9cc\ub4e4\uc5b4\uc9c0\uc9c0\ub9cc, \ub540 \uc5fc\ubd84\uc740 \uae30\uae30 \uc218\uba85\uc5d0 \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\uc73c\ubbc0\ub85c \uac00\ubcbc\uc6b4 \uba74 \ud2f0\uc154\uce20 \uc704\ub098 \ub540\uc744 \ub2e6\uc740 \uc9c1\ud6c4 \ub9e8\uc0b4\uc5d0 \ucc29\uc6a9\ud558\ub294 \uac83\uc744 \uad8c\uc7a5\ud569\ub2c8\ub2e4. \ube5b\uc740 \uc587\uc740 \uc637\uac10\uc744 \ucda9\ubd84\ud788 \ud1b5\uacfc\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"

                                      [\ubaa9\ucc28] 1. \uc11c\ub860: ‘\ud648\ud2b8 \uc804\uc131\uc2dc\ub300’, \ud558\uc9c0\ub9cc \ub2f9\uc2e0\uc758 \ubab8\uc740 \uc81c\ub300\ub85c \uc26c\uace0 \uc788\ub294\uac00? \uc720\ud29c\ube0c \uc601\uc0c1\uacfc \ub364\ubca8\ub9cc\uc73c\ub85c\ub294 \ubd80\uc871\ud55c \ud648\ud2b8\ub808\uc774\ub2dd\uc758 \ud55c\uacc4 \uc131\uc7a5\uc744 \uac00\ub85c\ub9c9\ub294 \ubd88\uccad\uac1d, \uadfc\uc721\ud1b5\uc758 \uc5ed\uc2b5 2. \ubcf8\ub860 1: \uc9c0\uc5f0\uc131 \uadfc\uc721\ud1b5(DOMS)\uc758 \uc815\uccb4\uc640 \ubc29\uce58\ud558\uba74 \uc548 \ub418\ub294 \uc774\uc720 \uc6b4\ub3d9 \ub2e4\uc74c \ub0a0 \ucc3e\uc544\uc624\ub294 \ubed0\uadfc\ud568\uc758 \uacfc\ud559\uc801 \uc6d0\uc778 \uc816\uc0b0 \ucd95\uc801\uacfc \ubbf8\uc138 \uadfc\uc721 \ud30c\uc5f4: \ubc29\uce58 \uc2dc \ubd80\uc0c1\uacfc \uc815\uccb4\uae30\ub85c \uc9c1\uacb0 3. \ubcf8\ub860 2: \ud3fc\ub864\ub7ec\uc640 \uc2a4\ud2b8\ub808\uce6d\ub9cc\uc73c\ub85c\ub294 \ubd80\uc871\ud55c […]<\/p>","protected":false},"author":1,"featured_media":2850,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1,39],"tags":[],"class_list":["post-585","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all","category-blogs"],"acf":[],"_links":{"self":[{"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/posts\/585","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/comments?post=585"}],"version-history":[{"count":5,"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/posts\/585\/revisions"}],"predecessor-version":[{"id":2852,"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/posts\/585\/revisions\/2852"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/media\/2850"}],"wp:attachment":[{"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/media?parent=585"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/categories?post=585"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tohachisz.com\/hu\/wp-json\/wp\/v2\/tags?post=585"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}