{"id":17305,"date":"2026-09-23T09:15:01","date_gmt":"2026-09-23T09:15:01","guid":{"rendered":"https:\/\/gs25deocksu.com\/?p=17305"},"modified":"2026-09-23T09:15:03","modified_gmt":"2026-09-23T09:15:03","slug":"handgrip-exercise-blood-pressure","status":"publish","type":"post","link":"https:\/\/gs25deocksu.com\/ja\/2026\/09\/handgrip-exercise-blood-pressure.html","title":{"rendered":"\uc545\ub825 \uc6b4\ub3d9 \ud608\uc555 \ub0ae\ucd94\ub294 \ubc95, 2\ubd84\uc529 4\ubc88 \uc8fc 2~3\ud68c\uac00 \ud575\uc2ec"},"content":{"rendered":"<p><!-- STEP 1 START --><\/p>\n<p><!-- WORDPRESS POST DATA\n\n\n\n\n<div style=\"width:100%;max-width:680px;margin:0 auto;box-sizing:border-box;color:#243447;line-height:1.85;font-size:16px;\">\n\n  \n\n<div style=\"background:#F3FBFD;border-left:5px solid #0072CE;padding:18px 20px;margin:0 0 22px 0;border-radius:8px;\">\n    \n\n<p style=\"margin:0;font-size:1.08rem;font-weight:700;color:#004B87;\">\n      \uc545\ub825\uae30\ub97c \uaf49 \uc950\ub294 \uc6b4\ub3d9\uc774 \ud608\uc555\ud558\uace0 \ubb34\uc2a8 \uad00\uacc4\uac00 \uc788\uc744\uae4c \uc2f6\uc8e0. \uadf8\ub7f0\ub370 \ubc29\ubc95\uc744 \uc81c\ub300\ub85c \uc9c0\ucf1c \uafb8\uc900\ud788 \ud558\uba74 \ud608\uc555 \uad00\ub9ac\uc5d0 \ubcf4\uc870\uc801\uc73c\ub85c \ud65c\uc6a9\ud560 \uc218 \uc788\ub2e4\ub294 \uc5f0\uad6c\ub4e4\uc774 \uc788\uc2b5\ub2c8\ub2e4.\n    <\/p>\n\n\n  <\/div>\n\n\n\n  <!-- \ub300\ud45c \uc774\ubbf8\uc9c0 \uc704\uce58 --><\/p>\n<p>\n    \uc545\ub825 \uc6b4\ub3d9\uc740 \uc190\uc73c\ub85c \uc545\ub825\uae30\ub098 \uc545\ub825\uacc4\ub97c \uc7a1\uace0 \uc77c\uc815\ud55c \ud798\uc744 \uc720\uc9c0\ud558\ub294 \ube44\uad50\uc801 \ub2e8\uc21c\ud55c \uc6b4\ub3d9\uc774\uc5d0\uc694. \uc7a5\uc18c\ub97c \ub9ce\uc774 \ucc28\uc9c0\ud558\uc9c0 \uc54a\uace0 \uc549\uc544\uc11c\ub3c4 \ud560 \uc218 \uc788\uc73c\ub2c8 \uc2dc\uc791 \uc790\uccb4\ub294 \uc5b4\ub835\uc9c0 \uc54a\uc8e0.\n  <\/p>\n<p>\n    \ub2e4\ub9cc \uadf8\ub0e5 \uc0dd\uac01\ub0a0 \ub54c\ub9c8\ub2e4 \uc138\uac8c \uc950\uc5c8\ub2e4 \ub193\ub294\ub2e4\uace0 \uc5f0\uad6c\uc5d0\uc11c \ud655\uc778\ub41c \ubc29\uc2dd\uacfc \uac19\uc740 \uac83\uc740 \uc544\ub2d9\ub2c8\ub2e4. <strong>\uc5bc\ub9c8\ub098 \uc138\uac8c \uc950\ub294\uc9c0, \uba87 \ubd84 \ub3d9\uc548 \uc720\uc9c0\ud558\ub294\uc9c0, \uc77c\uc8fc\uc77c\uc5d0 \uba87 \ubc88 \ud558\ub294\uc9c0<\/strong>\uac00 \uaf64 \uc911\uc694\ud558\uac70\ub4e0\uc694.\n  <\/p>\n<p>\n    \ud2b9\ud788 \ud608\uc555 \uad00\ub9ac\ub97c \ubaa9\uc801\uc73c\ub85c \ud55c\ub2e4\uba74 \ubb34\uc791\uc815 \ud798\ubd80\ud130 \uc8fc\uae30\ubcf4\ub2e4\ub294 \uc6b4\ub3d9 \uac15\ub3c4\uc640 \ud638\ud761\ubc95\uc744 \uac19\uc774 \ubd10\uc57c \ud574\uc694. \uc774\ubc88 \uae00\uc5d0\uc11c\ub294 \uc5f0\uad6c\uc5d0\uc11c \ub9ce\uc774 \uc0ac\uc6a9\ub41c \uc545\ub825 \uc6b4\ub3d9 \ubc29\ubc95\uc744 \uae30\uc900\uc73c\ub85c \ud558\ub098\uc529 \ud480\uc5b4\ubcfc\uac8c\uc694.\n  <\/p>\n<nav style=\"background:#FFFFFF;border:1px solid #D7EEF7;border-radius:14px;padding:20px;margin:26px 0;\">\n<div style=\"font-size:1.1rem;font-weight:800;color:#004B87;margin-bottom:12px;\">\ubaa9\ucc28<\/div>\n<ol style=\"margin:0;padding-left:22px;\">\n<li style=\"margin:7px 0;\"><a href=\"#handgrip-blood-pressure\" style=\"color:#00539F;text-decoration:none;\">\uc545\ub825 \uc6b4\ub3d9\uc774 \ud608\uc555\uacfc \ubb34\uc2a8 \uad00\uacc4\uac00 \uc788\uc744\uae4c?<\/a><\/li>\n<li style=\"margin:7px 0;\"><a href=\"#handgrip-routine\" style=\"color:#00539F;text-decoration:none;\">2\ubd84\uc529 4\ubc88, \uc8fc 2~3\ud68c \ud558\ub294 \ubc29\ubc95<\/a><\/li>\n<li style=\"margin:7px 0;\"><a href=\"#grip-strength-30\" style=\"color:#00539F;text-decoration:none;\">\ucd5c\ub300 \uc545\ub825 30%\ub294 \uc5b4\ub290 \uc815\ub3c4\uc77c\uae4c?<\/a><\/li>\n<li style=\"margin:7px 0;\"><a href=\"#maintenance-frequency\" style=\"color:#00539F;text-decoration:none;\">\ud608\uc555\uc774 \ub0b4\ub824\uac14\ub2e4\uba74 \ud69f\uc218\ub97c \uc904\uc5ec\ub3c4 \ub420\uae4c?<\/a><\/li>\n<li style=\"margin:7px 0;\"><a href=\"#breathing-during-handgrip\" style=\"color:#00539F;text-decoration:none;\">\uc545\ub825 \uc6b4\ub3d9\ud560 \ub54c \uc228\uc744 \ucc38\uc73c\uba74 \uc548 \ub418\ub294 \uc774\uc720<\/a><\/li>\n<li style=\"margin:7px 0;\"><a href=\"#handgrip-safety\" style=\"color:#00539F;text-decoration:none;\">\uc774\ub7f0 \uc99d\uc0c1\uc774 \ub098\ud0c0\ub098\uba74 \ubc14\ub85c \uc911\ub2e8\ud558\uc138\uc694<\/a><\/li>\n<\/ol>\n<\/nav>\n<\/div>\n<p><!-- STEP 1 END --><!-- STEP 2 START --><\/p>\n<div style=\"width:100%;max-width:680px;margin:0 auto;box-sizing:border-box;color:#243447;line-height:1.85;font-size:16px;\">\n<h2 id=\"handgrip-blood-pressure\" style=\"font-size:1.5rem;color:#004B87;margin:32px 0 14px 0;\">\uc545\ub825 \uc6b4\ub3d9\uc774 \ud608\uc555\uacfc \ubb34\uc2a8 \uad00\uacc4\uac00 \uc788\uc744\uae4c?<\/h2>\n<p>\n    \uc545\ub825 \uc6b4\ub3d9\uc740 \uadfc\uc721 \uae38\uc774\uac00 \ud06c\uac8c \ubcc0\ud558\uc9c0 \uc54a\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ud798\uc744 \uc720\uc9c0\ud558\ub294 <strong>\ub4f1\ucc99\uc131 \uc6b4\ub3d9<\/strong>\uc758 \ud55c \ud615\ud0dc\uc608\uc694. \uc190\uacfc \ud314 \uadfc\uc721\uc5d0 \uc77c\uc815\ud55c \ud798\uc744 \uc8fc\uace0 \uc720\uc9c0\ud588\ub2e4\uac00 \ud480\uc5b4\uc8fc\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud558\ub294 \ubc29\uc2dd\uc774\uc8e0.\n  <\/p>\n<p>\n    \uc774\ub7f0 \uc6b4\ub3d9\uc744 \uc77c\uc815 \uae30\uac04 \uafb8\uc900\ud788 \ud588\uc744 \ub54c \ud608\uad00 \uae30\ub2a5\uacfc \ub9d0\ucd08 \ud608\uad00 \uc800\ud56d \ub4f1\uc5d0 \ubcc0\ud654\uac00 \uc0dd\uae30\uba74\uc11c \ud608\uc555 \uad00\ub9ac\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \uc904 \uac00\ub2a5\uc131\uc774 \uc5f0\uad6c\ub3fc \uc654\uc2b5\ub2c8\ub2e4. \uadf8\ub807\ub2e4\uace0 \uc545\ub825 \uc6b4\ub3d9 \ud55c \ubc88\uc73c\ub85c \ud608\uc555\uc774 \ubc14\ub85c \ub5a8\uc5b4\uc9c4\ub2e4\ub294 \ub73b\uc740 \uc544\ub2c8\uace0\uc694. \uc77c\uc815\ud55c \ubc29\ubc95\uc73c\ub85c \uba87 \uc8fc \uc774\uc0c1 \ubc18\ubcf5\ud55c \uacb0\uacfc\ub97c \ubd10\uc57c \ud569\ub2c8\ub2e4.\n  <\/p>\n<p>\n    \uc815\uc0c1 \ud608\uc555 \ub610\ub294 \uace0\ud608\uc555 \uc131\uc778 905\uba85\uc774 \ud3ec\ud568\ub41c 31\uac1c \uc5f0\uad6c\ub97c \uc885\ud569\ud55c \ubd84\uc11d\uc5d0\uc11c\ub294 \uc545\ub825 \uc6b4\ub3d9 \ud6c4 \uc218\ucd95\uae30\ud608\uc555\uc774 \ud3c9\uade0 5.38mmHg, \uc774\uc644\uae30\ud608\uc555\uc774 \ud3c9\uade0 2.71mmHg \ub0ae\uc544\uc9c4 \uac83\uc73c\ub85c \ubcf4\uace0\ub410\uc5b4\uc694. \ub2e4\ub9cc \uc0ac\ub78c\ub9c8\ub2e4 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc6b4\ub3d9 \ubc29\uc2dd\uc774 \ub2e4\ub974\uae30 \ub54c\ubb38\uc5d0 \uc774 \uc218\uce58\ub97c \uac1c\uc778\uc5d0\uac8c \uadf8\ub300\ub85c \uc801\uc6a9\ud574\uc11c \uc0dd\uac01\ud560 \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4.\n  <\/p>\n<div style=\"background:#F3FBFD;border:1px solid #BDE8F4;border-radius:12px;padding:16px 18px;margin:20px 0;\">\n<p style=\"margin:0;\">\n      <strong style=\"color:#004B87;\">\uc5ec\uae30\uc11c \ud558\ub098 \uc9da\uace0 \uac08\uac8c\uc694.<\/strong><br \/>\n      \uc545\ub825 \uc6b4\ub3d9\uc740 \uace0\ud608\uc555 \uce58\ub8cc\ub97c \ub300\uc2e0\ud558\ub294 \ubc29\ubc95\uc774 \uc544\ub2c8\ub77c \uc0dd\ud65c\uc2b5\uad00 \uad00\ub9ac\uc5d0 \ucd94\uac00\ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9 \uc911 \ud558\ub098\ub85c \ubcf4\ub294 \uac8c \ub9de\uc544\uc694.\n    <\/p>\n<\/p><\/div>\n<h2 id=\"handgrip-routine\" style=\"font-size:1.5rem;color:#004B87;margin:38px 0 14px 0;\">2\ubd84\uc529 4\ubc88, \uc8fc 2~3\ud68c \ud558\ub294 \ubc29\ubc95<\/h2>\n<p>\n    \ud608\uc555 \uad00\ub9ac\ub97c \ubaa9\uc801\uc73c\ub85c \uc5f0\uad6c\ub41c \ubc29\uc2dd \uac00\uc6b4\ub370 \ub9ce\uc774 \uc81c\uc2dc\ub418\ub294 \ubc29\ubc95\uc740 \uc758\uc678\ub85c \ub2e8\uc21c\ud569\ub2c8\ub2e4. \ud55c\ucabd \uc190\uc73c\ub85c \uc77c\uc815\ud55c \ud798\uc744 \uc8fc\uba74\uc11c <strong>2\ubd84 \ub3d9\uc548 \uc720\uc9c0\ud558\ub294 \ub3d9\uc791\uc744 \ub124 \ucc28\ub840<\/strong> \ubc18\ubcf5\ud558\uace0, \uc774\ub97c \uc8fc 2~3\ud68c \uc815\ub3c4 \uc2e4\uc2dc\ud558\ub294 \ubc29\uc2dd\uc774\uc5d0\uc694.\n  <\/p>\n<div style=\"overflow-x:auto;margin:20px 0;\">\n<table style=\"width:100%;border-collapse:collapse;min-width:520px;background:#FFFFFF;border:1px solid #D7EEF7;\">\n<thead>\n<tr style=\"background:#0072CE;color:#FFFFFF;\">\n<th style=\"padding:12px;border:1px solid #D7EEF7;text-align:left;\">\uad6c\ubd84<\/th>\n<th style=\"padding:12px;border:1px solid #D7EEF7;text-align:left;\">\uc5f0\uad6c\uc5d0\uc11c \uc81c\uc2dc\ub41c \uae30\uc900<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:12px;border:1px solid #D7EEF7;font-weight:700;\">\ud55c \ubc88 \uc720\uc9c0 \uc2dc\uac04<\/td>\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">\uc57d 2\ubd84<\/td>\n<\/tr>\n<tr style=\"background:#F8FCFE;\">\n<td style=\"padding:12px;border:1px solid #D7EEF7;font-weight:700;\">\ubc18\ubcf5 \ud69f\uc218<\/td>\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">4\ud68c<\/td>\n<\/tr>\n<tr>\n<td style=\"padding:12px;border:1px solid #D7EEF7;font-weight:700;\">\uc6b4\ub3d9 \uac15\ub3c4<\/td>\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">\ucd5c\ub300 \uc545\ub825\uc758 \uc57d 30% \uc774\uc0c1<\/td>\n<\/tr>\n<tr style=\"background:#F8FCFE;\">\n<td style=\"padding:12px;border:1px solid #D7EEF7;font-weight:700;\">\uc8fc\ub2f9 \ube48\ub3c4<\/td>\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">\uc8fc 2~3\ud68c<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<p>\n    \uc911\uc694\ud55c \uac74 \ud798\uaecf \uc950\uc5c8\ub2e4\uac00 \ubc14\ub85c \ub193\ub294 \ub3d9\uc791\uc774 \uc544\ub2c8\ub77c\ub294 \uc810\uc774\uc5d0\uc694. \ub108\ubb34 \uac15\ud558\uc9c0 \uc54a\uc740 \ud798\uc744 \uc77c\uc815\ud558\uac8c \uc720\uc9c0\ud558\ub294 \ubc29\uc2dd\uc5d0 \uac00\uae5d\uc2b5\ub2c8\ub2e4. \ucc98\uc74c\ubd80\ud130 \uc774\ub97c \uc545\ubb3c\uace0 \uc545\ub825\uae30\ub97c \uaf49 \ub204\ub97c \ud544\uc694\ub294 \uc5c6\uc5b4\uc694.\n  <\/p>\n<h2 id=\"grip-strength-30\" style=\"font-size:1.5rem;color:#004B87;margin:38px 0 14px 0;\">\ucd5c\ub300 \uc545\ub825 30%\ub294 \uc5b4\ub290 \uc815\ub3c4\uc77c\uae4c?<\/h2>\n<p>\n    \uc5ec\uae30\uc11c \uc870\uae08 \ud5f7\uac08\ub9ac\ub294 \uac8c \ubc14\ub85c <strong>\ucd5c\ub300 \uc545\ub825\uc758 30%<\/strong>\ub77c\ub294 \ud45c\ud604\uc774\uc5d0\uc694. \uc27d\uac8c \ub9d0\ud558\uba74 \ud55c \ubc88\uc5d0 \ub0bc \uc218 \uc788\ub294 \uac00\uc7a5 \uac15\ud55c \uc545\ub825\uc744 100\uc774\ub77c\uace0 \ubd24\uc744 \ub54c \uc57d 30 \uc815\ub3c4\uc758 \ud798\uc73c\ub85c \uc720\uc9c0\ud55c\ub2e4\ub294 \ub73b\uc785\ub2c8\ub2e4.\n  <\/p>\n<p>\n    \ub290\ub08c\ub9cc\uc73c\ub85c \uc815\ud655\ud558\uac8c 30%\ub97c \ub9de\ucd94\uae30\ub294 \uc27d\uc9c0 \uc54a\uc544\uc694. \uc218\uce58\ub97c \ud655\uc778\ud558\ub824\uba74 \uc545\ub825\uacc4\ucc98\ub7fc \uc2e4\uc81c \ud798\uc744 \uce21\uc815\ud560 \uc218 \uc788\ub294 \uc7a5\ube44\uac00 \ub354 \ud3b8\ud569\ub2c8\ub2e4. \uc77c\ubc18 \uc545\ub825\uae30\ub294 \uc81c\ud488\uc5d0 \ub530\ub77c \uc800\ud56d \ud45c\uc2dc \ubc29\uc2dd\uc774 \ub2ec\ub77c \uac19\uc740 \uc22b\uc790\ub77c\ub3c4 \uc2e4\uc81c \ud798\uc774 \ub2e4\ub97c \uc218 \uc788\uc5b4\uc694.\n  <\/p>\n<ul style=\"background:#F3FBFD;border:1px solid #D7EEF7;border-radius:12px;padding:16px 18px 16px 38px;margin:20px 0;\">\n<li style=\"margin:8px 0;\">\ucc98\uc74c\ubd80\ud130 \ucd5c\ub300 \ud798\uc73c\ub85c \uaf49 \uc950\uc9c0 \uc54a\uae30<\/li>\n<li style=\"margin:8px 0;\">\uc190\uacfc \ud314\uc5d0 \uacfc\ub3c4\ud55c \ud1b5\uc99d\uc774 \uc0dd\uae38 \uc815\ub3c4\ub85c \ud798\uc8fc\uc9c0 \uc54a\uae30<\/li>\n<li style=\"margin:8px 0;\">2\ubd84 \ub3d9\uc548 \ube44\uad50\uc801 \uc548\uc815\uc801\uc73c\ub85c \uc720\uc9c0\ud560 \uc218 \uc788\ub294 \uac15\ub3c4\ub85c \uc2dc\uc791\ud558\uae30<\/li>\n<li style=\"margin:8px 0;\">\uc6b4\ub3d9\ud558\ub294 \ub3d9\uc548 \uc790\uc5f0\uc2a4\ub7fd\uac8c \uacc4\uc18d \ud638\ud761\ud558\uae30<\/li>\n<\/ul>\n<p>\n    \ud2b9\ud788 \uc6b4\ub3d9 \uacbd\ud5d8\uc774 \ub9ce\uc9c0 \uc54a\ub2e4\uba74 \uc22b\uc790\ub97c \ub9de\ucd94\ub294 \ub370 \ub108\ubb34 \uc9d1\ucc29\ud558\uae30\ubcf4\ub2e4 \ubb34\ub9ac\ud558\uc9c0 \uc54a\ub294 \uac8c \uba3c\uc800\uc608\uc694. \ud608\uc555 \uad00\ub9ac \uc6b4\ub3d9\uc778\ub370 \uc6b4\ub3d9\ud558\ub294 \uc21c\uac04 \uc9c0\ub098\uce58\uac8c \ud798\uc744 \uc918\ubc84\ub9ac\uba74 \uc624\ud788\ub824 \ucde8\uc9c0\uc640 \uba40\uc5b4\uc9c8 \uc218 \uc788\uac70\ub4e0\uc694.\n  <\/p>\n<\/div>\n<p><!-- STEP 2 END --><!-- STEP 3 START --><\/p>\n<div style=\"width:100%;max-width:680px;margin:0 auto;box-sizing:border-box;color:#243447;line-height:1.85;font-size:16px;\">\n<h2 id=\"maintenance-frequency\" style=\"font-size:1.5rem;color:#004B87;margin:32px 0 14px 0;\">\ud608\uc555\uc774 \ub0b4\ub824\uac14\ub2e4\uba74 \ud69f\uc218\ub97c \uc904\uc5ec\ub3c4 \ub420\uae4c?<\/h2>\n<p>\n    \uba87 \ub2ec \ub3d9\uc548 \uafb8\uc900\ud788 \uc6b4\ub3d9\ud574\uc11c \ud608\uc555\uc5d0 \ubcc0\ud654\uac00 \ub098\ud0c0\ub0ac\ub2e4\uba74 \uc774\ub7f0 \uc0dd\uac01\uc774 \ub4e4 \uc218 \uc788\uc5b4\uc694. \u201c\uc774\uc81c \ud6a8\uacfc\ub97c \ubd24\uc73c\ub2c8 \uc6b4\ub3d9 \ud69f\uc218\ub97c \uc870\uae08 \uc904\uc5ec\ub3c4 \ub418\ub294 \uac70 \uc544\ub2d0\uae4c?\u201d \uc2e4\uc81c\ub85c \uc774 \ubd80\ubd84\uc744 \uc0b4\ud3b4\ubcf8 \uc5f0\uad6c\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.\n  <\/p>\n<p>\n    \uc218\ucd95\uae30\ud608\uc555\uc774 130mmHg\ub97c \ub118\uace0 \ud608\uc555\uc57d\uc744 \ucc98\ubc29\ubc1b\uc9c0 \uc54a\uc740 35~65\uc138 \uc131\uc778 77\uba85\uc744 \ub300\uc0c1\uc73c\ub85c \ucd5c\ub300 \uc545\ub825\uc758 30% \uac15\ub3c4\ub85c 2\ubd84\uc529 \ub124 \ucc28\ub840, \uc8fc 3\ud68c \uc6b4\ub3d9\uc744 12\uc8fc \ub3d9\uc548 \uc9c4\ud589\ud55c \uc5f0\uad6c\uac00 \uc788\uc5c8\uc5b4\uc694. \uadf8 \uacb0\uacfc \uc218\ucd95\uae30\ud608\uc555\uc774 \ud3c9\uade0 11.2mmHg \ub0ae\uc544\uc84c\uc2b5\ub2c8\ub2e4.\n  <\/p>\n<p>\n    \uc774\ud6c4 \uc5f0\uad6c\uc9c4\uc740 \ub2e4\uc2dc 12\uc8fc \ub3d9\uc548 \uc6b4\ub3d9 \ud69f\uc218\ub97c \uc8fc 1\ud68c\ub85c \uc904\uc600\uc2b5\ub2c8\ub2e4. \uc774 \uae30\uac04 \uc218\ucd95\uae30\ud608\uc555\uc740 \ud3c9\uade0 0.5mmHg \ub2e4\uc2dc \ub192\uc544\uc84c\uc9c0\ub9cc \ud1b5\uacc4\uc801\uc73c\ub85c \ub69c\ub837\ud55c \ubcc0\ud654\ub294 \uc544\ub2c8\uc5c8\uace0, \uc55e\uc120 \uae30\uac04\uc5d0 \ub098\ud0c0\ub09c \ud608\uc555 \uac10\uc18c \ud6a8\uacfc\uac00 \uc0c1\ub2f9 \ubd80\ubd84 \uc720\uc9c0\ub41c \uac83\uc73c\ub85c \ubcf4\uace0\ub410\uc5b4\uc694.\n  <\/p>\n<div style=\"overflow-x:auto;margin:22px 0;\">\n<table style=\"width:100%;border-collapse:collapse;min-width:520px;background:#FFFFFF;border:1px solid #D7EEF7;\">\n<thead>\n<tr style=\"background:#0072CE;color:#FFFFFF;\">\n<th style=\"padding:12px;border:1px solid #D7EEF7;text-align:left;\">\uae30\uac04<\/th>\n<th style=\"padding:12px;border:1px solid #D7EEF7;text-align:left;\">\uc6b4\ub3d9 \ube48\ub3c4<\/th>\n<th style=\"padding:12px;border:1px solid #D7EEF7;text-align:left;\">\uad00\ucc30 \uacb0\uacfc<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">\uccab 12\uc8fc<\/td>\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">\uc8fc 3\ud68c<\/td>\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">\uc218\ucd95\uae30\ud608\uc555 \ud3c9\uade0 11.2mmHg \uac10\uc18c<\/td>\n<\/tr>\n<tr style=\"background:#F8FCFE;\">\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">\uc774\ud6c4 12\uc8fc<\/td>\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">\uc8fc 1\ud68c<\/td>\n<td style=\"padding:12px;border:1px solid #D7EEF7;\">\ud3c9\uade0 0.5mmHg \uc0c1\uc2b9, \ub69c\ub837\ud55c \ud1b5\uacc4\uc801 \ubcc0\ud654\ub294 \uad00\ucc30\ub418\uc9c0 \uc54a\uc74c<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<p>\n    \uadf8\ub807\ub2e4\uace0 \ub204\uad6c\ub098 12\uc8fc\ub9cc \uc6b4\ub3d9\ud55c \ub4a4 \uc8fc 1\ud68c\ub85c \uc904\uc774\uba74 \ub41c\ub2e4\ub294 \ub73b\uc740 \uc544\ub2c8\uc5d0\uc694. \uc5f0\uad6c \ub300\uc0c1\uacfc \uac1c\uc778\uc758 \ud608\uc555 \uc0c1\ud0dc\uac00 \ub2e4\ub974\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \uc6b4\ub3d9 \ud69f\uc218\ub97c \uc870\uc808\ud558\ub354\ub77c\ub3c4 \uc2e4\uc81c \ud608\uc555\uc744 \uafb8\uc900\ud788 \ud655\uc778\ud558\uba74\uc11c \ud310\ub2e8\ud558\ub294 \uac8c \uc88b\uc544\uc694.\n  <\/p>\n<h2 id=\"breathing-during-handgrip\" style=\"font-size:1.5rem;color:#004B87;margin:38px 0 14px 0;\">\uc545\ub825 \uc6b4\ub3d9\ud560 \ub54c \uc228\uc744 \ucc38\uc73c\uba74 \uc548 \ub418\ub294 \uc774\uc720<\/h2>\n<p>\n    \uc545\ub825\uae30\ub97c \uc950\ub2e4 \ubcf4\uba74 \ub098\ub3c4 \ubaa8\ub974\uac8c \u201c\uc73c\uc73c\u2026\u201d \ud558\uba74\uc11c \uc228\uc744 \ub531 \uba48\ucd94\uac8c \ub420 \ub54c\uac00 \uc788\uc5b4\uc694. \uadf8\ub7f0\ub370 \ud608\uc555\uc744 \uc0dd\uac01\ud55c\ub2e4\uba74 \uc774 \uc2b5\uad00\uc740 \ud53c\ud558\ub294 \uac8c \uc88b\uc2b5\ub2c8\ub2e4. \ud798\uc744 \uc8fc\ub294 \ub3d9\uc548\uc5d0\ub3c4 \ud3c9\uc18c\ucc98\ub7fc \uc790\uc5f0\uc2a4\ub7fd\uac8c \uc228\uc744 \uc26c\uc5b4\uc57c \ud574\uc694.\n  <\/p>\n<p>\n    \uac74\uac15\ud55c \uc131\uc778 20\uba85\uc774 \ucd5c\ub300 \uc545\ub825\uc758 40% \ud798\uc73c\ub85c 30\ucd08 \ub3d9\uc548 \uc545\ub825 \uc6b4\ub3d9\uc744 \ud55c \uc5f0\uad6c\uc5d0\uc11c\ub294 \uc815\uc0c1\uc801\uc73c\ub85c \ud638\ud761\ud588\uc744 \ub54c\ubcf4\ub2e4 \uc228\uc744 \ucc38\uace0 \uc6b4\ub3d9\ud588\uc744 \ub54c \ud3c9\uade0\ub3d9\ub9e5\uc555\uc774 \ub354 \ub192\uac8c \uc62c\ub77c\uac14\uc2b5\ub2c8\ub2e4. \ub1cc\ub85c \ud750\ub974\ub294 \ud608\ub958 \uc18d\ub3c4 \uc5ed\uc2dc \ub354 \ube68\ub77c\uc84c\uace0\uc694.\n  <\/p>\n<p>\n    \uc27d\uac8c \ub9d0\ud574 \ud798\uc744 \uc8fc\uba74\uc11c \uc228\uae4c\uc9c0 \uaf49 \ucc38\uc73c\uba74 \uc6b4\ub3d9\ud558\ub294 \uc21c\uac04 \ud608\uc555\uc774 \ub354 \ud06c\uac8c \uc62c\ub77c\uac08 \uc218 \uc788\ub2e4\ub294 \uc598\uae30\uc608\uc694. \uadf8\ub798\uc11c \uc545\ub825 \uc6b4\ub3d9\uc744 \ud560 \ub54c\ub294 \uc190\uc5d0\ub9cc \ud798\uc744 \uc8fc\uace0, \ud638\ud761\uc740 \ud3b8\uc548\ud558\uac8c \uc774\uc5b4\uac00\ub294 \uac8c \uc911\uc694\ud569\ub2c8\ub2e4.\n  <\/p>\n<div style=\"background:#F3FBFD;border-left:5px solid #05C3DE;padding:16px 18px;margin:20px 0;border-radius:8px;\">\n<p style=\"margin:0;\">\n      <strong style=\"color:#004B87;\">\uc6b4\ub3d9\ud560 \ub54c \uae30\uc5b5\ud560 \ud55c \uac00\uc9c0<\/strong><br \/>\n      \uc545\ub825\uae30\ub97c \uc950\ub294 \ub3d9\uc548 \ub9d0\uc744 \ubabb \ud560 \uc815\ub3c4\ub85c \uc228\uc744 \uaf49 \ucc38\uace0 \uc788\ub2e4\uba74 \ud798\uc744 \ub108\ubb34 \uc138\uac8c \uc8fc\uace0 \uc788\ub294 \uac74 \uc544\ub2cc\uc9c0 \ud55c \ubc88 \ud655\uc778\ud574\ubcf4\uc138\uc694.\n    <\/p>\n<\/p><\/div>\n<h2 id=\"handgrip-safety\" style=\"font-size:1.5rem;color:#004B87;margin:38px 0 14px 0;\">\uc774\ub7f0 \uc99d\uc0c1\uc774 \ub098\ud0c0\ub098\uba74 \ubc14\ub85c \uc911\ub2e8\ud558\uc138\uc694<\/h2>\n<p>\n    \uc545\ub825 \uc6b4\ub3d9\uc774 \ube44\uad50\uc801 \uac04\ub2e8\ud55c \uc6b4\ub3d9\uc774\ub77c\uace0 \ud574\ub3c4 \ubaa8\ub4e0 \uc0ac\ub78c\uc5d0\uac8c \uac19\uc740 \uac15\ub3c4\uac00 \ub9de\ub294 \uac74 \uc544\ub2c8\uc5d0\uc694. \ud2b9\ud788 \ud608\uc555\uc774 \ub9ce\uc774 \ub192\uac70\ub098 \uc2ec\ud608\uad00\uc9c8\ud658\uc774 \uc788\ub294 \uacbd\uc6b0\uc5d0\ub294 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uc790\uc2e0\uc758 \uc0c1\ud0dc\uc5d0 \ub9de\ub294 \uac15\ub3c4\ub97c \uc758\ub8cc\uc9c4\uacfc \uc0c1\uc758\ud558\ub294 \ud3b8\uc774 \uc548\uc804\ud569\ub2c8\ub2e4.\n  <\/p>\n<p>\n    \uc6b4\ub3d9\ud558\ub2e4\uac00 \ud3c9\uc18c\uc640 \ub2e4\ub978 \uc774\uc0c1 \uc99d\uc0c1\uc774 \ub098\ud0c0\ub09c\ub2e4\uba74 \u201c\uc870\uae08\ub9cc \ub354 \ud574\ubcf4\uc790\u201d \ud558\uace0 \ubc84\ud2f0\uc9c0 \ub9c8\uc138\uc694. \uadf8\ub54c\ub294 \uc6b4\ub3d9\uc744 \uba48\ucd94\ub294 \uac8c \uba3c\uc800\uc785\ub2c8\ub2e4.\n  <\/p>\n<ul style=\"background:#FFF;border:1px solid #D7EEF7;border-radius:12px;padding:16px 18px 16px 38px;margin:20px 0;\">\n<li style=\"margin:8px 0;\"><strong>\uc2ec\ud55c \uc5b4\uc9c0\ub7fc\uc99d<\/strong>\uc774 \ub098\ud0c0\ub0a0 \ub54c<\/li>\n<li style=\"margin:8px 0;\"><strong>\ud749\ud1b5\uc774\ub098 \uac00\uc2b4 \uc555\ubc15\uac10<\/strong>\uc774 \uc0dd\uae38 \ub54c<\/li>\n<li style=\"margin:8px 0;\"><strong>\ud3c9\uc18c\uc640 \ub2e4\ub978 \uc2ec\ud55c \uc228\ucc38<\/strong>\uc774 \ub098\ud0c0\ub0a0 \ub54c<\/li>\n<li style=\"margin:8px 0;\">\uac11\uc790\uae30 \ubab8 \uc0c1\ud0dc\uac00 \uc88b\uc9c0 \uc54a\uac70\ub098 \uc6b4\ub3d9\uc744 \uc774\uc5b4\uac00\uae30 \uc5b4\ub824\uc6b8 \ub54c<\/li>\n<\/ul>\n<p>\n    \uadf8\ub9ac\uace0 \uace0\ud608\uc555\uc57d\uc744 \ubcf5\uc6a9\ud558\uace0 \uc788\ub2e4\uba74 \uc774 \ubd80\ubd84\uc740 \uc815\ub9d0 \uc911\uc694\ud574\uc694. \uc6b4\ub3d9 \ud6c4 \ud608\uc555\uc774 \uc88b\uc544\uc84c\ub2e4\uace0 \ud574\ub3c4 \uc57d\uc744 \uc2a4\uc2a4\ub85c \uc904\uc774\uac70\ub098 \uc911\ub2e8\ud574\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4. \uc57d \uc870\uc808\uc740 \uce21\uc815\ub41c \ud608\uc555\uacfc \ud604\uc7ac \uac74\uac15 \uc0c1\ud0dc\ub97c \ubc14\ud0d5\uc73c\ub85c \uc758\ub8cc\uc9c4\uacfc \uc0c1\uc758\ud574\uc57c \ud569\ub2c8\ub2e4.\n  <\/p>\n<\/div>\n<p><!-- STEP 3 END --><!-- STEP 4 START --><\/p>\n<div style=\"width:100%;max-width:680px;margin:0 auto;box-sizing:border-box;color:#243447;line-height:1.85;font-size:16px;\">\n<div style=\"background:#F3FBFD;border:1px solid #BDE8F4;border-radius:18px;padding:18px;margin:20px 0;\">\n<div style=\"font-size:1.2rem;font-weight:800;color:#004B87;margin:0 0 14px 0;\">\uc545\ub825 \uc6b4\ub3d9, \uc774\uac83\ub3c4 \uad81\uae08\ud574\uc694<\/div>\n<details style=\"background:#FFFFFF;border:1px solid #D7EEF7;border-radius:14px;padding:14px 16px;margin:10px 0;\">\n<summary style=\"font-weight:800;color:#004B87;cursor:pointer;line-height:1.6;\">\uc545\ub825\uae30\ub294 \uc544\ubb34 \uc81c\ud488\uc774\ub098 \uc0ac\uc6a9\ud574\ub3c4 \ub418\ub098\uc694?<\/summary>\n<p style=\"margin:12px 0 0 0;\">\n        \uc190\uc5d0 \ub9de\ub294 \uc81c\ud488\uc774\ub77c\uba74 \uc6b4\ub3d9 \uc790\uccb4\ub294 \uac00\ub2a5\ud558\uc9c0\ub9cc, \uc77c\ubc18 \uc545\ub825\uae30\uc758 \uc800\ud56d \uc22b\uc790\uac00 \uc2e4\uc81c \ucd5c\ub300 \uc545\ub825\uc758 30%\ub97c \uc815\ud655\ud558\uac8c \uc758\ubbf8\ud558\ub294 \uac83\uc740 \uc544\ub2d0 \uc218 \uc788\uc5b4\uc694. \uc815\ud655\ud55c \uac15\ub3c4\ub97c \ud655\uc778\ud558\uace0 \uc2f6\ub2e4\uba74 \ud798\uc744 \uce21\uc815\ud560 \uc218 \uc788\ub294 \uc545\ub825\uacc4\uac00 \ub354 \uc801\ud569\ud569\ub2c8\ub2e4.\n      <\/p>\n<\/details>\n<details style=\"background:#FFFFFF;border:1px solid #D7EEF7;border-radius:14px;padding:14px 16px;margin:10px 0;\">\n<summary style=\"font-weight:800;color:#004B87;cursor:pointer;line-height:1.6;\">\ub9e4\uc77c \ud558\uba74 \ud608\uc555\uc774 \ub354 \ube68\ub9ac \ub0b4\ub824\uac08\uae4c\uc694?<\/summary>\n<p style=\"margin:12px 0 0 0;\">\n        \ub9ce\uc774 \ud55c\ub2e4\uace0 \ud6a8\uacfc\uac00 \ubc18\ub4dc\uc2dc \ub354 \ucee4\uc9c0\ub294 \uac83\uc740 \uc544\ub2c8\uc5d0\uc694. \uc5f0\uad6c\uc5d0\uc11c\ub294 \uc8fc 2~3\ud68c \uc815\ub3c4\uc758 \uc77c\uc815\ud55c \ud504\ub85c\uadf8\ub7a8\uc774 \uc8fc\ub85c \uc0ac\uc6a9\ub410\uae30 \ub54c\ubb38\uc5d0 \ucc98\uc74c\ubd80\ud130 \ud69f\uc218\ub098 \uac15\ub3c4\ub97c \uacfc\ud558\uac8c \ub298\ub9ac\uae30\ubcf4\ub2e4 \uafb8\uc900\ud788 \uc720\uc9c0\ud558\ub294 \ucabd\uc774 \uc88b\uc2b5\ub2c8\ub2e4.\n      <\/p>\n<\/details>\n<details style=\"background:#FFFFFF;border:1px solid #D7EEF7;border-radius:14px;padding:14px 16px;margin:10px 0;\">\n<summary style=\"font-weight:800;color:#004B87;cursor:pointer;line-height:1.6;\">\ud608\uc555\uc57d\uc744 \uba39\uace0 \uc788\uc5b4\ub3c4 \uc545\ub825 \uc6b4\ub3d9\uc744 \ud574\ub3c4 \ub420\uae4c\uc694?<\/summary>\n<p style=\"margin:12px 0 0 0;\">\n        \uc6b4\ub3d9 \uac00\ub2a5 \uc5ec\ubd80\uc640 \uc801\uc808\ud55c \uac15\ub3c4\ub294 \ud604\uc7ac \ud608\uc555\uacfc \uc2ec\ud608\uad00\uc9c8\ud658 \uc5ec\ubd80 \ub4f1\uc5d0 \ub530\ub77c \ub2ec\ub77c\uc9c8 \uc218 \uc788\uc5b4\uc694. \uce58\ub8cc \uc911\uc774\ub77c\uba74 \ub2f4\ub2f9 \uc758\ub8cc\uc9c4\uc5d0\uac8c \uc6b4\ub3d9 \uac15\ub3c4\ub97c \ud655\uc778\ud558\ub294 \uac8c \uc88b\uace0, \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uc774\uc720\ub85c \ud608\uc555\uc57d\uc744 \uc784\uc758\ub85c \uc904\uc774\uac70\ub098 \uc911\ub2e8\ud574\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4.\n      <\/p>\n<\/details><\/div>\n<\/div>\n<p><!-- STEP 4 END --><!-- STEP 5 START --><\/p>\n<div style=\"width:100%;max-width:680px;margin:0 auto;box-sizing:border-box;color:#243447;line-height:1.85;font-size:16px;\">\n<div style=\"border-top:3px solid #0072CE;padding-top:20px;margin-top:24px;\">\n<p>\n      \uc545\ub825 \uc6b4\ub3d9\uc740 \ubcf5\uc7a1\ud55c \uae30\uad6c\ub098 \ub113\uc740 \uacf5\uac04\uc774 \uc5c6\uc5b4\ub3c4 \ud560 \uc218 \uc788\ub2e4\ub294 \uac8c \uc7a5\uc810\uc774\uc5d0\uc694. \ub2e4\ub9cc \ud608\uc555 \uad00\ub9ac\ub97c \ubaa9\uc801\uc73c\ub85c \ud55c\ub2e4\uba74 \ubb34\uc870\uac74 \uc138\uac8c \uc950\ub294 \uac8c \uc544\ub2c8\ub77c <strong>\uc801\ub2f9\ud55c \ud798\uc744 \uc77c\uc815 \uc2dc\uac04 \uc720\uc9c0\ud558\uace0, \uc6b4\ub3d9\ud558\ub294 \ub3d9\uc548 \uc790\uc5f0\uc2a4\ub7fd\uac8c \ud638\ud761\ud558\ub294 \uac83<\/strong>\uc774 \ud6e8\uc52c \uc911\uc694\ud569\ub2c8\ub2e4.\n    <\/p>\n<p>\n      \ucc98\uc74c \uc2dc\uc791\ud55c\ub2e4\uba74 2\ubd84\uc529 \ub124 \ucc28\ub840, \uc8fc 2~3\ud68c\ub77c\ub294 \uc5f0\uad6c \ubc29\ubc95\uc744 \ucc38\uace0\ud558\ub418 \ud604\uc7ac \ubab8 \uc0c1\ud0dc\uc5d0 \ub9de\uac8c \uc811\uadfc\ud574\ubcf4\uc138\uc694. \uadf8\ub9ac\uace0 \ud608\uc555\uc740 \uc6b4\ub3d9 \ub290\ub08c\ub9cc\uc73c\ub85c \ud310\ub2e8\ud558\uc9c0 \ub9d0\uace0 \uc2e4\uc81c\ub85c \uce21\uc815\ud574\ubcf4\ub294 \uac8c \uc88b\uc2b5\ub2c8\ub2e4. \uafb8\uc900\ud568\ub3c4 \uc911\uc694\ud558\uc9c0\ub9cc, \ubab8\uc774 \ubcf4\ub0b4\ub294 \uc2e0\ud638\ub97c \ubb34\uc2dc\ud558\uc9c0 \uc54a\ub294 \uac8c \uba3c\uc800\uc608\uc694.\n    <\/p>\n<\/p><\/div>\n<\/div>\n<p><!-- STEP 5 END --><\/p>","protected":false},"excerpt":{"rendered":"<p>\uc545\ub825 \uc6b4\ub3d9\uc740 \ube44\uad50\uc801 \uac04\ub2e8\ud558\uc9c0\ub9cc \ud798\uc758 \uc138\uae30\uc640 \uc6b4\ub3d9 \uc2dc\uac04, \ud638\ud761 \ubc29\ubc95\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc5f0\uad6c\uc5d0\uc11c \uc0ac\uc6a9\ub41c \uc6b4\ub3d9 \ubc29\ubc95\uacfc \uc548\uc804\ud558\uac8c \uc2e4\ucc9c\ud560 \ub54c \uc54c\uc544\ub458 \uc810\uc744 \uc0b4\ud3b4\ubd05\ub2c8\ub2e4.<\/p>","protected":false},"author":1,"featured_media":17306,"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":[20887],"tags":[22267,22268,4263,824,22266],"class_list":["post-17305","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-20887","tag-22267","tag-22268","tag-4263","tag-824","tag-22266"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\uc545\ub825 \uc6b4\ub3d9 \ud608\uc555 \ub0ae\ucd94\ub294 \ubc95, 2\ubd84\uc529 4\ubc88 \uc8fc 2~3\ud68c\uac00 \ud575\uc2ec - 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