{"id":14881,"date":"2025-09-25T20:55:00","date_gmt":"2025-09-25T20:55:00","guid":{"rendered":"https:\/\/gs25deocksu.com\/?p=14881"},"modified":"2026-08-06T10:58:40","modified_gmt":"2026-08-06T10:58:40","slug":"%ec%9a%b4%eb%8f%99-%ed%9b%84-%ea%b7%bc%ec%9c%a1%ed%86%b5doms-%ed%9a%8c%eb%b3%b5%eb%b2%95-%ec%a0%80%ea%b0%95%eb%8f%84-%ec%9a%b4%eb%8f%99%c2%b7%eb%8b%a8%eb%b0%b1%ec%a7%88%c2%b7%ec%88%99","status":"publish","type":"post","link":"https:\/\/gs25deocksu.com\/ja\/2025\/09\/%ec%9a%b4%eb%8f%99-%ed%9b%84-%ea%b7%bc%ec%9c%a1%ed%86%b5doms-%ed%9a%8c%eb%b3%b5%eb%b2%95-%ec%a0%80%ea%b0%95%eb%8f%84-%ec%9a%b4%eb%8f%99%c2%b7%eb%8b%a8%eb%b0%b1%ec%a7%88%c2%b7%ec%88%99.html","title":{"rendered":"\uc6b4\ub3d9 \ud6c4 \uadfc\uc721\ud1b5(DOMS) \ud68c\ubcf5\ubc95\u2014\uc800\uac15\ub3c4 \uc6b4\ub3d9\u00b7\ub2e8\ubc31\uc9c8\u00b7\uc219\uba74\u00b7\ub9c8\uc0ac\uc9c0\u00b7\uc628\ub0c9\ucc1c\uc9c8\u00b7\uccb4\ub9ac\uc8fc\uc2a4"},"content":{"rendered":"

\n \u201c\ud6c8\ub828\uc740 \uc790\uadf9\uc774 \ub9cc\ub4e4\uace0, \uc131\uc7a5\uc740 \ud68c\ubcf5\uc774 \uc644\uc131\ud55c\ub2e4.\u201d\n<\/p>\n

\n\n\n\n\n
\"Athlete<\/a><\/td>\n<\/tr>\n
\uc6b4\ub3d9 \ud06c\ub8e8\uc758 \uadfc\uc721\ud1b5 \ud68c\ubcf5 \ub8e8\ud2f4: \uc800\uac15\ub3c4 \uc6b4\ub3d9\u00b7\ub2e8\ubc31\uc9c8\u00b7\uc628\ub0c9\ucc1c\uc9c8\u00b7\ub9c8\uc0ac\uc9c0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\n \uc5b4\uc81c \ud06c\ub8e8 \ub7ec\ub2dd\uc5d0\uc11c \ud398\uc774\uc2a4\uac00 \uad1c\ud788 \uc798 \ub098\uc640\uc11c \ud3c9\uc18c\ubcf4\ub2e4 \uc870\uae08 \uacfc\uac10\ud558\uac8c \ubc00\uc5c8\ub354\ub2c8, \uc624\ub298 \uacc4\ub2e8 \ub0b4\ub824\uac08 \ub54c \ud5c8\ubc85\uc9c0\uac00 \uc2e4\uc2dc\uac04 \ud56d\uc758 \uc911\uc785\ub2c8\ub2e4.
\n \uc0e4\uc6cc \ud6c4 \ud3fc\ub864\ub7ec\ub97c \uad74\ub824\ub3c4 \uc2dc\uc6d0\ud55c \ub4ef \ubed0\uadfc\ud55c \uc774 \ub290\ub08c\u2014\uc6b4\ub3d9\uc744 \uc0ac\ub791\ud558\ub294 \uc0ac\ub78c\uc774\ub77c\uba74 \ub108\ubb34 \uc775\uc219\ud558\uc8e0. \ubb38\uc81c\ub294 \uc774 \uadfc\uc721\ud1b5\uc774 \uae38\uc5b4\uc9c0\uba74
\n \ub2e4\uc74c \ud6c8\ub828 \ud004\ub9ac\ud2f0\uac00 \ubb34\ub108\uc9c0\uace0, \ub8e8\ud2f4\uc774 \ud754\ub4e4\ub9b0\ub2e4\ub294 \uac83. \uc800\ub3c4 \ud55c\ub54c\ub294 \u2018\ubb34\uc870\uac74 \ud734\uc2dd\u2019\ud30c\uc600\ub2e4\uac00, \uc800\uac15\ub3c4 \ud68c\ubcf5\u00b7\uc601\uc591\u00b7\uc218\uba74\u00b7\uc628\u00b7\ub0c9 \uc790\uadf9\uc744
\n \uade0\ud615 \uc788\uac8c \ubc30\uce58\ud558\ub2c8 \ud68c\ubcf5 \uc18d\ub3c4\uc640 \ucee8\ub514\uc158\uc774 \ub208\uc5d0 \ub744\uac8c \ub2ec\ub77c\uc9c0\ub354\ub77c\uace0\uc694. \uc774 \uae00\uc5d0\uc11c\ub294 DOMS(\uc9c0\uc5f0\uc131 \uadfc\uc721\ud1b5)\uc758 \uc6d0\ub9ac\ubd80\ud130
\n \ud06c\ub8e8 \ud65c\ub3d9\uc5d0 \ub531 \ub9de\ucd98 \ud68c\ubcf5 \ub8e8\ud2f4\uae4c\uc9c0, \u201c\ubc14\ub85c \ub530\ub77c \ud558\ub294 \uc124\uacc4\ud45c\u201d\ub85c \uae54\ub054\ud788 \uc815\ub9ac\ud569\ub2c8\ub2e4. \ub0b4\uc77c\uc758 \ud398\uc774\uc2a4\ub294 \uc624\ub298\uc758 \ud68c\ubcf5\uc5d0\uc11c \uc2dc\uc791\ud574\uc694. \ud83d\ude42\n<\/p>\n

\n

\ubaa9\ucc28<\/h3>\n
    \n
  1. DOMS\uc758 \uc815\uccb4: \ud1b5\uc99d vs \ubd80\uc0c1 \uad6c\ubd84<\/a><\/li>\n
  2. \uc800\uac15\ub3c4 \u2018\ub2a5\ub3d9 \ud68c\ubcf5\u2019 \uc2a4\ucf00\uc904 \ud45c<\/a><\/li>\n
  3. \uc601\uc591\u00b7\uc218\ubd84\u00b7\uc218\uba74: \ud68c\ubcf5\uc758 3\ub300 \ucd95<\/a><\/li>\n
  4. \ud3fc\ub864\ub9c1\u00b7\ub9c8\uc0ac\uc9c0: \uc555\u00b7\uc2dc\uac04\u00b7\ud638\ud761 \uac00\uc774\ub4dc<\/a><\/li>\n
  5. \uc628\uc5f4\u00b7\ub0c9\u00b7\ub300\uc870\uc694\ubc95: \uc5b8\uc81c \ubb34\uc5c7\uc744<\/a><\/li>\n
  6. \uccb4\ud06c\ub9ac\uc2a4\ud2b8 & \ud754\ud55c \uc2e4\uc218<\/a><\/li>\n<\/ol>\n<\/div>\n

    <\/p>\n

    \n DOMS\uc758 \uc815\uccb4: \ud1b5\uc99d vs \ubd80\uc0c1 \uad6c\ubd84
    \n<\/h2>\n

    \n DOMS(\uc9c0\uc5f0\uc131 \uadfc\uc721\ud1b5)\ub294 \ubcf4\ud1b5 \uc6b4\ub3d9 12~24\uc2dc\uac04 \ud6c4 \uc2dc\uc791\ud574 24~72\uc2dc\uac04 \uc0ac\uc774 \uc815\uc810\uc744 \ucc0d\uace0 \uc11c\uc11c\ud788 \uac00\ub77c\uc549\uc2b5\ub2c8\ub2e4.
    \n \uc8fc\ubc94\uc740 \uadfc\uc12c\uc720\u00b7\uacb0\ud569\uc870\uc9c1\uc758 \ubbf8\uc138\uc190\uc0c1\uacfc \uadf8\uc5d0 \ub530\ub978 \uc5fc\uc99d \ubc18\uc751, \uc2e0\uacbd \ubbfc\uac10\ub3c4 \ubcc0\ud654\uc608\uc694. \u201c\uc88b\uc740 \ud1b5\uc99d\u201d\uc774\ub77c\uace0 \ubb34\uc2dc\ud558\uae30 \uc27d\uc9c0\ub9cc,
    \n \uad00\uc808 \uae4a\uc219\ud55c \ucc0c\ub984\u00b7\ubd88\uc548\uc815\uac10, \uc6c0\uc9c1\uc784 \ubc94\uc704 \uae09\uac10, \ubd80\uae30\u00b7\uc5f4\uac10\uc774 \ub3d9\ubc18\ub418\uba74 \ub2e8\uc21c DOMS\ub97c \ub118\uc5b4\uc120 \ubd80\uc0c1 \uc2e0\ud638\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.
    \n \ub610, \uacfc\ub3c4\ud55c \ubb34\uc0b0\uc18c \ub300\uc0ac \ud6c4 \ubc1c\uc0dd\ud558\ub294 \u2018\ud0c0\ub294 \ub4ef\ud55c \ud1b5\uc99d\u2019(\uc6b4\ub3d9 \uc911 \uc816\uc0b0 \ub290\ub08c)\uc740 DOMS\uc640 \ubcc4\uac1c\uc8e0. \ud575\uc2ec\uc740 \ud0c0\uc784\ub77c\uc778\uacfc \uc704\uce58,
    \n \ub3d9\ubc18 \uc99d\uc0c1\uc73c\ub85c \uad6c\ubd84\ud558\ub294 \uac83. \ud1b5\uc99d\uc744 \ub450\ub824\uc6cc\ud558\uae30\ubcf4\ub2e4 \u2018\uc548\uc804 \uc2e0\ud638\u2019\ub97c \uc77d\uc5b4 \ub8e8\ud2f4\uc744 \uc870\uc815\ud558\uba74, \ud6c8\ub828 \uc790\uadf9\uc740 \uc0b4\ub9ac\uace0
    \n \ud68c\ubcf5\uc740 \ub2e8\ucd95\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.\n<\/p>\n

    \n \uc800\uac15\ub3c4 \u2018\ub2a5\ub3d9 \ud68c\ubcf5\u2019 \uc2a4\ucf00\uc904 \ud45c
    \n<\/h2>\n

    \n \uc644\uc804 \ud734\uc2dd\ub9cc\uc774 \ub2f5\uc740 \uc544\ub2d9\ub2c8\ub2e4. \ud608\ub958\ub97c \uc0b4\uc9dd \uc62c\ub9ac\uace0, \uacf5\uba85 \ud1b5\uc99d\uc744 \ud53c\ud558\uba74\uc11c \uc6c0\uc9c1\uc784\uc744 \ud68c\ubcf5\ud558\ub294 \uc800\uac15\ub3c4 \ud65c\ub3d9\uc774
    \n \uadfc\uc721\ud1b5 \uac00\ub77c\uc549\ud788\uae30\uc5d0 \ud6a8\uacfc\uc801\uc774\uc5d0\uc694. \uc544\ub798 \ud45c\ub97c \uce98\ub9b0\ub354\uc5d0 \uadf8\ub300\ub85c \uc62e\uaca8\ubcf4\uc138\uc694(\uc790\uadf9 \uac15\ud55c \ub0a0 \uc774\ud6c4 48\uc2dc\uac04 \uae30\uc900).\n<\/p>\n\n\n\n\n\n\n\n\n
    \uc2dc\uac04\ub300<\/th>\n\ub0b4\uc6a9(RPE)<\/th>\n\ud575\uc2ec \ud3ec\uc778\ud2b8<\/th>\n<\/tr>\n<\/thead>\n
    D+0 \ub2f9\uc77c \uc800\ub141<\/td>\n\uc6cc\ud0b9 15~20\ubd84(RPE 2~3) + \ud638\ud761 \uc2a4\ud2b8\ub808\uce6d 10\ubd84<\/td>\n\uc2ec\ubc15 \uc0b4\uc9dd \uc62c\ub9ac\uace0, \ud1b5\uc99d \uc720\ubc1c \ub3d9\uc791\uc740 \ud68c\ud53c<\/td>\n<\/tr>\n
    D+1 \uc624\uc804<\/td>\n\uc0ac\uc774\ud074 20\ubd84(RPE 3) + \uad00\uc808 \uac00\ub3d9\uc131 10\ubd84<\/td>\n\ub300\uadfc\uc721 \ub9ac\ub4ec \uc6b4\ub3d9, \ubc94\uc704\ub97c \uc870\uae08\uc529 \ud655\ub300<\/td>\n<\/tr>\n
    D+1 \uc624\ud6c4<\/td>\n\uae00\ub8e8\ud2b8\u00b7\ucf54\uc5b4 \ud65c\uc131\ud654(\ubc34\ub4dc) 15\ubd84 + \uac00\ubcbc\uc6b4 \ub4dc\ub9b4<\/td>\n\ud1b5\uc99d 3\/10 \ub118\uae30\uc9c0 \uc54a\uae30, \ud488\uc9c8 \uc704\uc8fc<\/td>\n<\/tr>\n
    D+2<\/td>\n\uc774\uc9c0 \uc870\uae45 20~30\ubd84 \ub610\ub294 \uc2a4\ud540 30\ubd84(RPE 3~4)<\/td>\n\ucee8\ub514\uc158 \uc88b\uc73c\uba74 \ud398\uc774\uc2a4 \uc870\uae08 \ud68c\ubcf5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    \n \uc601\uc591\u00b7\uc218\ubd84\u00b7\uc218\uba74: \ud68c\ubcf5\uc758 3\ub300 \ucd95
    \n<\/h2>\n

    \n \ud68c\ubcf5\uc744 \u2018\uc2dc\uac04\uc774 \ud574\uacb0\ud574\uc8fc\uaca0\uc9c0\u2019\uc5d0 \ub9e1\uae30\uc9c0 \ub9c8\uc138\uc694. \uc811\uc2dc\uc640 \ubca0\uac1c\uac00 \uadfc\uc721\ud1b5\uc758 \uc808\ubc18\uc744 \uc88c\uc6b0\ud569\ub2c8\ub2e4. \uc544\ub798 \uccb4\ud06c\ub9ac\uc2a4\ud2b8\ub85c
    \n \ub8e8\ud2f4\uc744 \uc810\uac80\ud558\uace0, \ud06c\ub8e8 \ud6c8\ub828\uc77c\uc218\ub85d \ub354 \uc2e0\uacbd \uc368 \uc8fc\uc138\uc694.\n<\/p>\n

      \n
    • \ub2e8\ubc31\uc9c8:<\/b> \ud6c8\ub828 \ud6c4 24\uc2dc\uac04 \ub0b4 \ucd1d 1.6~2.2g\/kg \ubc94\uc704\uc5d0\uc11c \ubd84\ubc30 \uc12d\ucde8(\ud55c \ub07c 20~40g).<\/li>\n
    • \ud0c4\uc218\ud654\ubb3c:<\/b> \uc911\u00b7\uace0\uac15\ub3c4\uc77c \ub550 \uae00\ub9ac\ucf54\uac90 \ubcf4\ucda9(\uc804\uace1\u00b7\uacfc\uc77c\u00b7\uc720\uc81c\ud488)\uc73c\ub85c \ud53c\ub85c \ub204\uc801 \ubc29\uc9c0.<\/li>\n
    • \ud3f4\ub9ac\ud398\ub180\u00b7\uc624\uba54\uac00-3:<\/b> \ud0c0\ud2b8\uccb4\ub9ac\u00b7\ube14\ub8e8\ubca0\ub9ac\u00b7\uc11d\ub958, \ub4f1\ud478\ub978\uc0dd\uc120\u00b7\uc544\ub9c8\uc528\ub85c \uc5fc\uc99d\uc131 \ud1b5\uc99d \uc644\ud654 \ub3c4\uc6c0.<\/li>\n
    • \uc218\ubd84\u00b7\uc804\ud574\uc9c8:<\/b> \uccb4\uc911\u00d730~35mL\/\uc77c \uae30\ubcf8 + \ub540 \ub9ce\uc774 \ud758\ub9b0 \ub0a0 \uc18c\uae08\u00b7\uce7c\ub968 \ubcf4\uc644.<\/li>\n
    • \uc218\uba74:<\/b> 7~9\uc2dc\uac04, \ucde8\uce68 2\uc2dc\uac04 \uc804 \uce74\ud398\uc778\u00b7\uacfc\uc2dd\u00b7\uacfc\uc74c \uae08\uc9c0, \ub3d9\uc77c \uae30\uc0c1\uc2dc\uac04 \uc720\uc9c0.<\/li>\n
    • \ubcf4\ucda9\uc81c \uc8fc\uc758:<\/b> NSAIDs \uc0c1\uc2dc \ub0a8\uc6a9\uc740 \uc801\uc751 \uc800\ud574 \uac00\ub2a5. \ub9c8\uadf8\ub124\uc298\uc740 \ucde8\uce68 1~2\uc2dc\uac04 \uc804 \uc18c\ub7c9\ubd80\ud130.<\/li>\n<\/ul>\n

      <\/p>\n

      \n \ud3fc\ub864\ub9c1\u00b7\ub9c8\uc0ac\uc9c0: \uc555\u00b7\uc2dc\uac04\u00b7\ud638\ud761 \uac00\uc774\ub4dc
      \n<\/h2>\n

      \n \uc790\uae30 \uc804 10~15\ubd84\uc758 \uc9e7\uc740 \uc140\ud504 \ub9c8\uc0ac\uc9c0\uac00 \ud1b5\uc99d \uc778\uc2dd\uacfc \ubee3\ubee3\ud568\uc744 \ub0ae\ucd94\ub294 \ub370 \uaf64 \uc720\uc6a9\ud569\ub2c8\ub2e4. \ud3fc\ub864\ub7ec\u00b7\ub77c\ud06c\ub85c\uc2a4\ubcfc\u00b7\ub9c8\uc0ac\uc9c0\uac74\uc740
      \n \ub3c4\uad6c\uac00 \ub2e4\ub97c \ubfd0 \uc6d0\ub9ac\ub294 \uac19\uc2b5\ub2c8\ub2e4. \uc555\uc744 \u2018\ubd88\ud3b8\ud558\uc9c0\ub9cc \ubc84\ud2f8\ub9cc\ud55c\u2019 5~6\/10 \uc815\ub3c4\ub85c \uc720\uc9c0\ud558\uace0, \ud06c\uac8c 3\uac00\uc9c0\u2014\ud070 \uadfc\uc721\uc744
      \n \uae38\uac8c \uc2a4\uc715 \u2192 \uacb0\uc808\uc5d0 30~60\ucd08 \uc815\uc9c0 \uc555\ubc15 \u2192 \uad00\uc808 \uac00\ub3d9\uc131 \ub4dc\ub9b4\u2014\uc21c\uc11c\ub85c \uc9c4\ud589\ud558\uc138\uc694. \ud638\ud761\uc740 4\ucd08 \ub4e4\uc774\ub9c8\uc2dc\uace0 6\ucd08 \ub0b4\uc26c\uba70
      \n \uae34\uc7a5\uc744 \ud480\uc5b4\uc57c \ud6a8\uacfc\uac00 \uc624\ub798\uac11\ub2c8\ub2e4. \ub2e4\uc74c \ub0a0 \uac15\ud55c DOMS\uac00 \uc608\uc0c1\ub420 \ub550, \ud2b8\ub808\uc774\ub2dd \uc9c1\ud6c4\ubcf4\ub2e4\ub294 \uc800\ub141\uc5d0 \uac00\ubccd\uac8c \ub610\ub294 D+1 \uc624\uc804\uc73c\ub85c
      \n \ubbf8\ub8e8\ub294 \ud3b8\uc774 \ubd80\ub2f4\uc774 \uc801\uc2b5\ub2c8\ub2e4.\n<\/p>\n

      \n \uc628\uc5f4\u00b7\ub0c9\u00b7\ub300\uc870\uc694\ubc95: \uc5b8\uc81c \ubb34\uc5c7\uc744
      \n<\/h2>\n

      \n \uc5f4\uacfc \ub0c9\uc740 \ud0c0\uc774\ubc0d\uacfc \uac15\ub3c4\uac00 \uad00\uac74\uc785\ub2c8\ub2e4. \uae09\uc131 \ubd80\uae30\u00b7\uc5f4\uac10\uc774 \ub69c\ub837\ud558\uba74 \uba3c\uc800 \ub0c9<\/b>\uc73c\ub85c \uc9c4\uc815, \ubee3\ubee3\ud568\u00b7\uadfc\uae34\uc7a5\uc774 \uc8fc\uba74
      \n \uc628<\/b>\uc73c\ub85c \ud608\ub958 \uac1c\uc120\uc744 \ub178\ub9bd\ub2c8\ub2e4. \uc560\ub9e4\ud560 \ub550 \ub300\uc870\uc694\ubc95\uc73c\ub85c \ud38c\ud551 \ud6a8\uacfc\ub97c \ud65c\uc6a9\ud558\uc138\uc694.\n<\/p>\n\n\n\n\n\n\n\n
      \ubc29\ubc95<\/th>\n\ud504\ub85c\ud1a0\ucf5c(\uc608)<\/th>\n\ud3ec\uc778\ud2b8\/\uc8fc\uc758<\/th>\n<\/tr>\n<\/thead>\n
      \ub0c9\ucc1c\uc9c8<\/td>\n15~20\ubd84, \ud558\ub8e8 1~3\ud68c<\/td>\n\uc218\uac74 \ud55c \uacb9, \ud53c\ubd80 \uac10\uac01 \ub454\ud654 \uc2dc \uc911\ub2e8<\/td>\n<\/tr>\n
      \uc628\ucc1c\uc9c8\/\uc628\uc695<\/td>\n15~20\ubd84, \uc0e4\uc6cc\u00b7\uc2a4\ud30c \ubcd1\ud589 \uac00\ub2a5<\/td>\n\uc6b4\ub3d9 \uc804 \uacfc\ub3c4\ud55c \uc628\uc5f4\uc740 \ubb34\uae30\ub825 \uc720\ubc1c \uc8fc\uc758<\/td>\n<\/tr>\n
      \ub300\uc870\uc694\ubc95<\/td>\n\ub0c9 3\ubd84 \u2194 \uc628 3\ubd84 \u00d7 3~4\uc138\ud2b8<\/td>\n\ud608\ub958 \ud38c\ud551 \ud6a8\uacfc, \uacfc\uccb4\uc628\u00b7\uc800\uccb4\uc628 \uc8fc\uc758<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      \n \uccb4\ud06c\ub9ac\uc2a4\ud2b8 & \ud754\ud55c \uc2e4\uc218
      \n<\/h2>\n

      \n \ub2e4\uc74c \ud56d\ubaa9\uc744 \uc624\ub298\ubd80\ud130 \uc801\uc6a9\ud558\uba74 \uadfc\uc721\ud1b5 \uccb4\uac10\uc774 \ud655 \uc904\uc5b4\uc694. \ud06c\ub8e8 \ucc44\ud305\ubc29 \u2018\uacf5\uc9c0\u2019\ub85c \uc62c\ub824\ub450\uba74 \ub354 \ud6a8\uacfc\uc801!\n<\/p>\n

        \n
      • \ucfe8\ub2e4\uc6b4 \uc0dd\ub7b5<\/b> \u2192 \ub05d\ub098\uace0 8~10\ubd84 \uc774\uc9c0 \uc6cc\ud06c\u00b7\ud638\ud761\u00b7\uac00\ub3d9\uc131 \ud544\uc218.<\/li>\n
      • \ubb3c\ub9cc \ub9c8\uc2dc\uae30<\/b> \u2192 \ub540 \ub9ce\uc774 \ud758\ub9b0 \ub0a0\uc740 \uc804\ud574\uc9c8 \uc18c\ub7c9 \ubcf4\ucda9.<\/li>\n
      • \uacf5\ubcf5 \uc218\uba74<\/b> \u2192 \ucde8\uce68 1~2\uc2dc\uac04 \uc804 \ub2e8\ubc31\uc9c8 20g \uc2a4\ub0b5(\uc694\uac70\ud2b8\u00b7\ucf54\ud2f0\uc9c0\u00b7\uc6b0\uc720).<\/li>\n
      • \ud3fc\ub864\ub7ec \u2018\uace0\ud1b5\uc774 \ub2f5\u2019<\/b> \u2192 \ud1b5\uc99d 5~6\/10, 60\ucd08 \uc774\ub0b4 \uc810\uc9c4 \uc555\uc73c\ub85c.<\/li>\n
      • \uc5f0\uc18d \uace0\uac15\ub3c4<\/b> \u2192 \ud558\uccb4 \uac15\ud6c8 \ub2e4\uc74c\ub0a0\uc740 \uc0c1\uccb4\u00b7\uae30\uc220\u00b7\ud68c\ubcf5 \uc138\uc158\uc73c\ub85c \uc2a4\uc651.<\/li>\n
      • \uc218\uba74 \ube5a \ub204\uc801<\/b> \u2192 \uc8fc 1\ud68c \u2018\ud68c\ubcf5 \ub370\uc774\u2019\uc5d0 \ub0ae\uc7a0 20\ubd84 \ud5c8\uc6a9.<\/li>\n<\/ul>\n

        <\/p>\n

        \n

        \uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38<\/h3>\n
        \n

        \uadfc\uc721\ud1b5\uc774 \uc788\uc73c\uba74 \uaf2d \uc26c\uc5b4\uc57c \ud558\ub098\uc694?<\/p>\n

        \ud1b5\uc99d\uc774 3~4\/10 \uc774\ud558\uba74 \uc800\uac15\ub3c4 \ub2a5\ub3d9 \ud68c\ubcf5\uc774 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.
        \n \ud558\uc9c0\ub9cc \uad00\uc808 \uae4a\uc740 \ud1b5\uc99d\u00b7\ubd93\uae30\u00b7\uc5f4\uac10\u00b7\ubd88\uc548\uc815\uac10\uc774 \uc788\uc73c\uba74 \uc989\uc2dc \ud6c8\ub828 \uac15\ub3c4\ub97c \ub0ae\ucd94\uace0 \ud3c9\uac00\ud558\uc138\uc694.<\/p>\n<\/p><\/div>\n

        \n

        \ud3fc\ub864\ub7ec\ub294 \uc5bc\ub9c8\ub098, \uc5b4\ub290 \uac15\ub3c4\ub85c \ud574\uc57c \ud560\uae4c\uc694?<\/p>\n

        \ubd80\uc704\ub2f9 1~2\ubd84, \ud1b5\uc99d 5~6\/10 \uac15\ub3c4\ub85c \uae38\uac8c \uc2a4\uc715 \u2192 \uacb0\uc808 30~60\ucd08 \uc815\uc9c0 \uc555\ubc15 \u2192
        \n \uac00\ub3d9\uc131 \ub4dc\ub9b4 \uc21c\uc73c\ub85c. \uba4d\uc774 \ub4e4 \uc815\ub3c4\uc758 \uac15\ud55c \uc555\uc740 \uc624\ud788\ub824 \ud68c\ubcf5\uc744 \ub2a6\ucd9c \uc218 \uc788\uc5b4\uc694.<\/p>\n<\/p><\/div>\n

        \n

        \uc628\ucc1c\uc9c8\uacfc \ub0c9\ucc1c\uc9c8, \ubb34\uc5c7\uc774 \ub354 \uc88b\ub098\uc694?<\/p>\n

        \uae09\uc131 \ubd80\uae30\u00b7\uc5f4\uac10\uc5d0\ub294 \ub0c9, \ubee3\ubee3\ud568\u00b7\uae34\uc7a5\uc5d0\ub294 \uc628, \uc560\ub9e4\ud560 \ub54c\ub294 \ub300\uc870\uc694\ubc95\uc744 \uad8c\ud569\ub2c8\ub2e4.
        \n \uc5b4\ub5a4 \ubc29\ubc95\uc774\ub4e0 15~20\ubd84 \uc774\ub0b4\ub85c, \ud53c\ubd80 \uc0c1\ud0dc\ub97c \uc218\uc2dc\ub85c \ud655\uc778\ud558\uc138\uc694.<\/p>\n<\/p><\/div>\n

        \n

        \ub2e8\ubc31\uc9c8\uc740 \uc5b8\uc81c, \uc5bc\ub9c8\ub098 \uba39\uc5b4\uc57c \ud558\ub098\uc694?<\/p>\n

        \uc6b4\ub3d9 \ud6c4 24\uc2dc\uac04 \ub3d9\uc548 \ucd1d 1.6~2.2g\/kg \ubc94\uc704\uc5d0\uc11c 3~5\ud68c\ub85c \ubd84\ubc30(\ud55c \ub07c 20~40g).
        \n \ucde8\uce68 \uc804 \uc720\uc81c\ud488 \ub2e8\ubc31\uc9c8 20g\uc740 \uc57c\uac04 \ud68c\ubcf5\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n

        \n

        \ud0c0\ud2b8\uccb4\ub9ac\uc8fc\uc2a4\ub294 \uc815\ub9d0 \ud6a8\uacfc \uc788\ub098\uc694?<\/p>\n

        \ud3f4\ub9ac\ud398\ub180\u00b7\uc548\ud1a0\uc2dc\uc544\ub2cc\uc774 DOMS \uccb4\uac10\uacfc \ud68c\ubcf5\uc5d0 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.
        \n \ub2e4\ub9cc \ub2f9\uc774 \uc788\uc73c\ub2c8 \uc591(\uc608: 200~300mL)\uacfc \ud0c0\uc774\ubc0d\uc744 \uc870\uc808\ud558\uc138\uc694.<\/p>\n<\/p><\/div>\n

        \n

        \uc9c4\ud1b5\uc81c\ub294 \uba39\uc5b4\ub3c4 \ub418\ub098\uc694?<\/p>\n

        \uc77c\uc2dc\uc801\uc778 \ud1b5\uc99d \uc870\uc808\uc740 \uac00\ub2a5\ud558\uc9c0\ub9cc \uc0c1\uc2dc \ub0a8\uc6a9\uc740 \uc801\uc751\uacfc \uc704\uc7a5\uc5d0 \ubd80\ub2f4\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.
        \n \ubcf5\uc6a9 \uc804 \uc758\uc0ac\u00b7\uc57d\uc0ac\uc640 \uc0c1\uc758\ud558\uace0, \uc0dd\ud65c \ub8e8\ud2f4 \uac1c\uc120\uc744 \uba3c\uc800 \uc2dc\ub3c4\ud558\uc138\uc694.<\/p>\n<\/p><\/div>\n<\/div>\n

        <\/p>\n

        \n \uadfc\uc721\uc744 \ud0a4\uc6b0\ub294 \uac74 \uacb0\uad6d \u2018\ud68c\ubcf5\uc744 \uc124\uacc4\ud558\ub294 \ub2a5\ub825\u2019\uc774\ub354\ub77c\uace0\uc694. \ud6c8\ub828 \ud6c4 48\uc2dc\uac04\uc744 \uc5b4\ub5bb\uac8c \uc4f0\ub290\ub0d0\uac00 \ub2e4\uc74c \uc8fc\uc758 \uae30\ub85d\uacfc
        \n \ubd80\uc0c1 \uc704\ud5d8\uc744 \uac00\ub985\ub2c8\ub2e4. \uc800\uac15\ub3c4 \ub2a5\ub3d9 \ud68c\ubcf5\uc73c\ub85c \ud608\ub958\ub97c \uc0b4\ub9ac\uace0, \uc811\uc2dc\uc640 \ubca0\uac1c\ub85c \uc5fc\uc99d\uc744 \ub0ae\ucd94\uba70, \uc628\u00b7\ub0c9 \uc790\uadf9\uacfc \uc140\ud504 \ub9c8\uc0ac\uc9c0\ub97c
        \n \uac00\ubccd\uac8c \uc5b9\uc5b4 \ubcf4\uc138\uc694. \ud06c\ub8e8\uc6d0\uacfc \uc11c\ub85c\uc758 \ud68c\ubcf5 \ub8e8\ud2f4\uc744 \uacf5\uc720\ud558\uba74 \ucc45\uc784\uac10\uae4c\uc9c0 \uc0dd\uaca8 \uc9c0\uc18d\uc774 \uc26c\uc6cc\uc9d1\ub2c8\ub2e4. \uc5ec\ub7ec\ubd84\uc740 \uc5b4\ub5a4 \uc870\ud569\uc774
        \n \uac00\uc7a5 \uc798 \ub9de\uc558\ub098\uc694? \ub313\uae00\ub85c \ub8e8\ud2f4\uc744 \ub098\ub220\uc8fc\uc2dc\uba74, \ub2e4 \ud568\uaed8 \u2018\ud1b5\uc99d\uc740 \uc9e7\uac8c, \ucee8\ub514\uc158\uc740 \uae38\uac8c\u2019 \uac00\uc838\uac08 \uc218 \uc788\uc744 \uac70\uc608\uc694. \ud83d\ude42<\/p>","protected":false},"excerpt":{"rendered":"

        \u201c\ud6c8\ub828\uc740 \uc790\uadf9\uc774 \ub9cc\ub4e4\uace0, \uc131\uc7a5\uc740 \ud68c\ubcf5\uc774 \uc644\uc131\ud55c\ub2e4.\u201d \uc6b4\ub3d9 \ud06c\ub8e8\uc758 \uadfc\uc721\ud1b5 \ud68c\ubcf5 \ub8e8\ud2f4: \uc800\uac15\ub3c4 \uc6b4\ub3d9\u00b7\ub2e8\ubc31\uc9c8\u00b7\uc628\ub0c9\ucc1c\uc9c8\u00b7\ub9c8\uc0ac\uc9c0 \uc5b4\uc81c \ud06c\ub8e8 \ub7ec\ub2dd\uc5d0\uc11c \ud398\uc774\uc2a4\uac00 \uad1c\ud788 \uc798 \ub098\uc640\uc11c \ud3c9\uc18c\ubcf4\ub2e4 \uc870\uae08 \uacfc\uac10\ud558\uac8c \ubc00\uc5c8\ub354\ub2c8, \uc624\ub298 \uacc4\ub2e8 \ub0b4\ub824\uac08 \ub54c \ud5c8\ubc85\uc9c0\uac00 \uc2e4\uc2dc\uac04 \ud56d\uc758 \uc911\uc785\ub2c8\ub2e4. \uc0e4\uc6cc \ud6c4 \ud3fc\ub864\ub7ec\ub97c \uad74\ub824\ub3c4 \uc2dc\uc6d0\ud55c \ub4ef \ubed0\uadfc\ud55c \uc774 \ub290\ub08c\u2014\uc6b4\ub3d9\uc744 \uc0ac\ub791\ud558\ub294 \uc0ac\ub78c\uc774\ub77c\uba74 \ub108\ubb34 \uc775\uc219\ud558\uc8e0. \ubb38\uc81c\ub294 \uc774 \uadfc\uc721\ud1b5\uc774 \uae38\uc5b4\uc9c0\uba74 \ub2e4\uc74c \ud6c8\ub828 \ud004\ub9ac\ud2f0\uac00 \ubb34\ub108\uc9c0\uace0, \ub8e8\ud2f4\uc774 \ud754\ub4e4\ub9b0\ub2e4\ub294 […]<\/p>\n","protected":false},"author":1,"featured_media":14882,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[],"tags":[18983,18987,4583,3154,18985,18982,1482,18986,18083,18984],"class_list":["post-14881","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","tag-18983","tag-18987","tag-4583","tag-3154","tag-18985","tag-18982","tag-1482","tag-18986","tag-18083","tag-18984"],"yoast_head":"\n\uc6b4\ub3d9 \ud6c4 \uadfc\uc721\ud1b5(DOMS) \ud68c\ubcf5\ubc95\u2014\uc800\uac15\ub3c4 \uc6b4\ub3d9\u00b7\ub2e8\ubc31\uc9c8\u00b7\uc219\uba74\u00b7\ub9c8\uc0ac\uc9c0\u00b7\uc628\ub0c9\ucc1c\uc9c8\u00b7\uccb4\ub9ac\uc8fc\uc2a4 - GS25 \ud3ec\ud56d \ub355\uc218\uc810<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gs25deocksu.com\/ja\/2025\/09\/\uc6b4\ub3d9-\ud6c4-\uadfc\uc721\ud1b5doms-\ud68c\ubcf5\ubc95-\uc800\uac15\ub3c4-\uc6b4\ub3d9\u00b7\ub2e8\ubc31\uc9c8\u00b7\uc219.html\/\" \/>\n<meta property=\"og:locale\" content=\"ja_JP\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\uc6b4\ub3d9 \ud6c4 \uadfc\uc721\ud1b5(DOMS) \ud68c\ubcf5\ubc95\u2014\uc800\uac15\ub3c4 \uc6b4\ub3d9\u00b7\ub2e8\ubc31\uc9c8\u00b7\uc219\uba74\u00b7\ub9c8\uc0ac\uc9c0\u00b7\uc628\ub0c9\ucc1c\uc9c8\u00b7\uccb4\ub9ac\uc8fc\uc2a4 - GS25 \ud3ec\ud56d \ub355\uc218\uc810\" \/>\n<meta property=\"og:description\" content=\"\u201c\ud6c8\ub828\uc740 \uc790\uadf9\uc774 \ub9cc\ub4e4\uace0, \uc131\uc7a5\uc740 \ud68c\ubcf5\uc774 \uc644\uc131\ud55c\ub2e4.\u201d \uc6b4\ub3d9 \ud06c\ub8e8\uc758 \uadfc\uc721\ud1b5 \ud68c\ubcf5 \ub8e8\ud2f4: \uc800\uac15\ub3c4 \uc6b4\ub3d9\u00b7\ub2e8\ubc31\uc9c8\u00b7\uc628\ub0c9\ucc1c\uc9c8\u00b7\ub9c8\uc0ac\uc9c0 \uc5b4\uc81c \ud06c\ub8e8 \ub7ec\ub2dd\uc5d0\uc11c \ud398\uc774\uc2a4\uac00 \uad1c\ud788 \uc798 \ub098\uc640\uc11c \ud3c9\uc18c\ubcf4\ub2e4 \uc870\uae08 \uacfc\uac10\ud558\uac8c \ubc00\uc5c8\ub354\ub2c8, \uc624\ub298 \uacc4\ub2e8 \ub0b4\ub824\uac08 \ub54c \ud5c8\ubc85\uc9c0\uac00 \uc2e4\uc2dc\uac04 \ud56d\uc758 \uc911\uc785\ub2c8\ub2e4. \uc0e4\uc6cc \ud6c4 \ud3fc\ub864\ub7ec\ub97c \uad74\ub824\ub3c4 \uc2dc\uc6d0\ud55c \ub4ef \ubed0\uadfc\ud55c \uc774 \ub290\ub08c\u2014\uc6b4\ub3d9\uc744 \uc0ac\ub791\ud558\ub294 \uc0ac\ub78c\uc774\ub77c\uba74 \ub108\ubb34 \uc775\uc219\ud558\uc8e0. \ubb38\uc81c\ub294 \uc774 \uadfc\uc721\ud1b5\uc774 \uae38\uc5b4\uc9c0\uba74 \ub2e4\uc74c \ud6c8\ub828 \ud004\ub9ac\ud2f0\uac00 \ubb34\ub108\uc9c0\uace0, \ub8e8\ud2f4\uc774 \ud754\ub4e4\ub9b0\ub2e4\ub294 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gs25deocksu.com\/ja\/2025\/09\/\uc6b4\ub3d9-\ud6c4-\uadfc\uc721\ud1b5doms-\ud68c\ubcf5\ubc95-\uc800\uac15\ub3c4-\uc6b4\ub3d9\u00b7\ub2e8\ubc31\uc9c8\u00b7\uc219.html\/\" \/>\n<meta property=\"og:site_name\" content=\"GS25 \ud3ec\ud56d \ub355\uc218\uc810\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-25T20:55:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-08-06T10:58:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gs25deocksu.com\/wp-content\/uploads\/2026\/08\/4125a1d79497-1024x683.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"kangejo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"kangejo\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/gs25deocksu.com\\\/2025\\\/09\\\/%ec%9a%b4%eb%8f%99-%ed%9b%84-%ea%b7%bc%ec%9c%a1%ed%86%b5doms-%ed%9a%8c%eb%b3%b5%eb%b2%95-%ec%a0%80%ea%b0%95%eb%8f%84-%ec%9a%b4%eb%8f%99%c2%b7%eb%8b%a8%eb%b0%b1%ec%a7%88%c2%b7%ec%88%99.html#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/gs25deocksu.com\\\/2025\\\/09\\\/%ec%9a%b4%eb%8f%99-%ed%9b%84-%ea%b7%bc%ec%9c%a1%ed%86%b5doms-%ed%9a%8c%eb%b3%b5%eb%b2%95-%ec%a0%80%ea%b0%95%eb%8f%84-%ec%9a%b4%eb%8f%99%c2%b7%eb%8b%a8%eb%b0%b1%ec%a7%88%c2%b7%ec%88%99.html\"},\"author\":{\"name\":\"kangejo\",\"@id\":\"https:\\\/\\\/gs25deocksu.com\\\/#\\\/schema\\\/person\\\/a6f9341a96cecc7777392444e5db70b6\"},\"headline\":\"\uc6b4\ub3d9 \ud6c4 \uadfc\uc721\ud1b5(DOMS) \ud68c\ubcf5\ubc95\u2014\uc800\uac15\ub3c4 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