{"id":1762,"date":"2026-07-10T12:20:54","date_gmt":"2026-07-10T03:20:54","guid":{"rendered":"https:\/\/rhanews.co.kr\/?p=1762"},"modified":"2026-07-10T12:21:07","modified_gmt":"2026-07-10T03:21:07","slug":"%ec%9a%b4%eb%8f%99-%eb%8b%a4%ec%9d%8c-%eb%82%a0-%ec%b0%be%ec%95%84%ec%98%a4%eb%8a%94-%ea%b3%a0%ed%86%b5-doms%ec%9d%98-%ec%a0%95%ec%b2%b4","status":"publish","type":"post","link":"https:\/\/rhanews.co.kr\/?p=1762","title":{"rendered":"\uc6b4\ub3d9 \ub2e4\uc74c \ub0a0 \ucc3e\uc544\uc624\ub294 \uace0\ud1b5, DOMS\uc758 \uc815\uccb4"},"content":{"rendered":"

\"\"<\/h1>\n

\u201c\uadfc\uc721\uc774 \uc544\ud30c\uc57c \uc6b4\ub3d9\uc774 \uc798\ub41c \uac83\uc77c\uae4c?\u201d\u2026 \uc6b0\ub9ac\uac00 \uadfc\uc721\ud1b5\uc5d0 \ub300\ud574 \uc798\ubabb \uc54c\uace0 \uc788\ub358 \uac83\ub4e4<\/h2>\n

\uac15\ub3c4 \ub192\uc740 \uc6b4\ub3d9\uc744 \ub9c8\uce5c \ub2e4\uc74c \ub0a0 \uc544\uce68, \uce68\ub300\uc5d0\uc11c \uc77c\uc5b4\ub098\ub824\ub294 \uc21c\uac04 \ud5c8\ubc85\uc9c0\uac00 \ubee3\ubee3\ud574\uc9c4\ub2e4. \uacc4\ub2e8\uc744 \ub0b4\ub824\uac08 \ub54c\ub9c8\ub2e4 \ub2e4\ub9ac\uac00 \ud6c4\ub4e4\uac70\ub9ac\uace0, \uc804\ub0a0 \uc6b4\ub3d9\ud588\ub358 \uac00\uc2b4\uc774\ub098 \ud314\uc744 \uc190\uc73c\ub85c \uc0b4\uc9dd \ub20c\ub7ec\ub3c4 \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c4\ub2e4.<\/p>\n

\uc6b4\ub3d9 \uc9c1\ud6c4\uc5d0\ub294 \uad1c\ucc2e\uc558\ub294\ub370 \uc65c \ud1b5\uc99d\uc740 \ud558\ub8e8\uac00 \uc9c0\ub098\uc11c\uc57c \uc2dc\uc791\ub418\ub294 \uac83\uc77c\uae4c.<\/p>\n

\uc774\ucc98\ub7fc \ub0af\uc124\uac70\ub098 \uac15\ub3c4 \ub192\uc740 \uc6b4\ub3d9\uc744 \ud55c \ub4a4 \uc218\uc2dc\uac04\uc774 \uc9c0\ub098 \ubc1c\uc0dd\ud558\ub294 \uadfc\uc721\uc758 \ud1b5\uc99d\uacfc \ubee3\ubee3\ud568\uc744 \uc9c0\uc5f0\uc131 \uadfc\uc721\ud1b5(Delayed Onset Muscle Soreness\u00b7DOMS)<\/strong>\uc774\ub77c\uace0 \ud55c\ub2e4.<\/p>\n

DOMS\ub294 \ubcf4\ud1b5 \uc6b4\ub3d9 \uc9c1\ud6c4\uac00 \uc544\ub2c8\ub77c \uc218\uc2dc\uac04 \ub4a4\ubd80\ud130 \ub098\ud0c0\ub098\uae30 \uc2dc\uc791\ud558\uba70, \ub300\uccb4\ub85c \uc6b4\ub3d9 \ud6c4 1~3\uc77c \uc0ac\uc774\uc5d0 \uac00\uc7a5 \uc2ec\ud574\uc9c4\ub2e4. \ud2b9\ud788 \ud3c9\uc18c \ud558\uc9c0 \uc54a\ub358 \uc6b4\ub3d9\uc774\ub098 \uc775\uc219\ud558\uc9c0 \uc54a\uc740 \ub3d9\uc791\uc744 \uc218\ud589\ud588\uc744 \ub54c, \ub610\ub294 \uadfc\uc721\uc774 \ud798\uc744 \ub0b4\uba74\uc11c \uae38\uc5b4\uc9c0\ub294 \uc774\ub978\ubc14 \u2018\uc2e0\uc7a5\uc131 \uadfc\uc218\ucd95\u2019\uc744 \ub9ce\uc774 \ud588\uc744 \ub54c \ub450\ub4dc\ub7ec\uc9c0\uac8c \ub098\ud0c0\ub09c\ub2e4.<\/p>\n

\ub300\ud45c\uc801\uc778 \uc608\uac00 \ub0b4\ub9ac\ub9c9\uae38 \ub2ec\ub9ac\uae30\ub2e4.<\/p>\n

\uc624\ub974\ub9c9\uae38\uc5d0\uc11c\ub294 \uc8fc\ub85c \uadfc\uc721\uc774 \uc9e7\uc544\uc9c0\uba74\uc11c \ud798\uc744 \ub0b4\uc9c0\ub9cc, \ub0b4\ub9ac\ub9c9\uae38\uc5d0\uc11c\ub294 \ubab8\uc774 \uc544\ub798\ub85c \ubb34\ub108\uc9c0\uc9c0 \uc54a\ub3c4\ub85d \ud5c8\ubc85\uc9c0 \uadfc\uc721\uc774 \ub298\uc5b4\ub098\uba74\uc11c \ubc84\ud168\uc57c \ud55c\ub2e4. \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc5d0\uc11c\ub3c4 \ubb34\uac8c\ub97c \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc21c\uac04\ubcf4\ub2e4 \ubc14\ubca8\uc774\ub098 \ub364\ubca8\uc744 \ucc9c\ucc9c\ud788 \ub0b4\ub824\ub193\ub294 \uacfc\uc815\uc5d0\uc11c \uc774\ub7ec\ud55c \uc2e0\uc7a5\uc131 \uc218\ucd95\uc774 \ud06c\uac8c \ub098\ud0c0\ub09c\ub2e4.<\/p>\n

\uc2a4\ucffc\ud2b8 \ud6c4 \uc758\uc790\uc5d0 \ucc9c\ucc9c\ud788 \uc549\ub294 \ub3d9\uc791, \ud480\uc5c5\uc5d0\uc11c \ubab8\uc744 \ub0b4\ub824\uc624\ub294 \ub3d9\uc791, \ub2ec\ub9ac\uae30 \uc911 \ucc29\uc9c0\ud558\ub294 \uc21c\uac04\ub3c4 \ub9c8\ucc2c\uac00\uc9c0\ub2e4.<\/p>\n

\uadf8\ub807\ub2e4\uba74 \uc774 \uacfc\uc815\uc5d0\uc11c \ub3c4\ub300\uccb4 \uadfc\uc721\uc5d0\ub294 \ubb34\uc2a8 \uc77c\uc774 \ubc8c\uc5b4\uc9c0\ub294 \uac83\uc77c\uae4c.<\/p>\n

<\/h2>\n

\u25a0 \u201c\uc816\uc0b0\uc5fc\uc774 \uc313\uc5ec\uc11c \uc544\ud508 \uac83\uc774\ub2e4?\u201d\u2026 \uac00\uc7a5 \uc624\ub798\ub41c \uc624\ud574<\/h2>\n

DOMS\ub97c \uc124\uba85\ud560 \ub54c \uac00\uc7a5 \ud754\ud558\uac8c \ub4f1\uc7a5\ud588\ub358 \ub2e8\uc5b4\ub294 \uc624\ub7ab\ub3d9\uc548 \u2018\uc816\uc0b0\uc5fc\u2019\uc774\uc5c8\ub2e4.<\/p>\n

\ub9ce\uc740 \uc0ac\ub78c\uc740 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc744 \ud558\uba74 \uc816\uc0b0\uc5fc\uc774 \uadfc\uc721\uc5d0 \uc313\uc774\uace0, \uc774 \uc816\uc0b0\uc5fc\uc774 \ub2e4\uc74c \ub0a0\uae4c\uc9c0 \ub0a8\uc544 \uadfc\uc721\ud1b5\uc744 \uc77c\uc73c\ud0a8\ub2e4\uace0 \uc0dd\uac01\ud55c\ub2e4. \uadf8\ub7ec\ub098 \ud604\uc7ac DOMS\ub97c \uc774\ucc98\ub7fc \ub2e8\uc21c\ud558\uac8c \uc124\uba85\ud558\ub294 \uacac\ud574\ub294 \ubc1b\uc544\ub4e4\uc5ec\uc9c0\uc9c0 \uc54a\ub294\ub2e4.<\/p>\n

DOMS\ub294 \uc6b4\ub3d9 \ud6c4 \uc218\uc2dc\uac04\uc774 \uc9c0\ub09c \ub4a4 \ubcf8\uaca9\uc801\uc73c\ub85c \ub098\ud0c0\ub098\uba70, \ubcf4\ud1b5 24~72\uc2dc\uac04 \uc0ac\uc774\uc5d0 \uac15\ud558\uac8c \ub290\uaef4\uc9c4\ub2e4. \ubc18\uba74 \uc6b4\ub3d9 \uc911 \uc99d\uac00\ud55c \uc816\uc0b0\uc5fc\uc758 \ubcc0\ud654\ub294 \uc774\uc640 \uc804\ud600 \ub2e4\ub978 \uc2dc\uac04\uc801 \uc591\uc0c1\uc744 \ubcf4\uc778\ub2e4.<\/p>\n

\uacfc\uac70\uc5d0\ub294 DOMS\uc758 \uc6d0\uc778\uc744 \uc124\uba85\ud558\uae30 \uc704\ud574 \uc816\uc0b0\uc5fc \ucd95\uc801\uc124, \uadfc\uc721 \uacbd\ub828\uc124, \uacb0\ud569\uc870\uc9c1 \uc190\uc0c1\uc124, \uadfc\uc12c\uc720 \uc190\uc0c1\uc124, \uc5fc\uc99d\uc124 \ub4f1 \ub2e4\uc591\ud55c \uc774\ub860\uc774 \uc81c\uc2dc\ub410\ub2e4. \ud604\uc7ac\ub294 DOMS\ub97c \uc5b4\ub290 \ud55c \uac00\uc9c0 \ubb3c\uc9c8 \ub54c\ubb38\uc5d0 \ubc1c\uc0dd\ud558\ub294 \ub2e8\uc21c\ud55c \ud604\uc0c1\uc774\ub77c\uae30\ubcf4\ub2e4, \uc775\uc219\ud558\uc9c0 \uc54a\uc740 \uae30\uacc4\uc801 \ubd80\ud558 \uc774\ud6c4 \ub098\ud0c0\ub098\ub294 \uc870\uc9c1 \ubcc0\ud654\uc640 \uc5fc\uc99d \ubc18\uc751, \ud1b5\uc99d \uac10\uac01\uacc4\uc758 \ubbfc\uac10\ud654\uac00 \ubcf5\ud569\uc801\uc73c\ub85c \uc791\uc6a9\ud55c \uacb0\uacfc\ub85c \ubcf4\ub294 \uac83\uc774 \ub354 \uc801\uc808\ud558\ub2e4.<\/p>\n

\uc989, \u201c\uc816\uc0b0\uc5fc\uc744 \ube7c\uc57c \uadfc\uc721\ud1b5\uc774 \uc0ac\ub77c\uc9c4\ub2e4\u201d\ub294 \uc124\uba85\uc740 DOMS\uc758 \ubcf5\uc7a1\ud55c \uacfc\uc815\uc744 \uc9c0\ub098\uce58\uac8c \ub2e8\uc21c\ud654\ud55c \ud45c\ud604\uc774\ub2e4.<\/p>\n

<\/h2>\n

\u25a0 DOMS\ub294 \u2018\uadfc\uc721\uc774 \ucc22\uc5b4\uc838\uc11c\u2019 \uc0dd\uae30\ub294 \uac83\uc77c\uae4c<\/h2>\n

DOMS\ub97c \uc124\uba85\ud558\ub294 \ub610 \ub2e4\ub978 \uc720\uba85\ud55c \ud45c\ud604\uc740 \u201c\uc6b4\ub3d9\uc73c\ub85c \uadfc\uc721\uc5d0 \ubbf8\uc138\ud55c \uc0c1\ucc98\uac00 \uc0dd\uacbc\uae30 \ub54c\ubb38\u201d\uc774\ub77c\ub294 \uac83\uc774\ub2e4.<\/p>\n

\uc644\uc804\ud788 \ud2c0\ub9b0 \uc124\uba85\uc740 \uc544\ub2c8\ub2e4.<\/p>\n

\ud2b9\ud788 \uc775\uc219\ud558\uc9c0 \uc54a\uc740 \uace0\uac15\ub3c4 \uc2e0\uc7a5\uc131 \uc6b4\ub3d9\uc740 \uadfc\uc721\uacfc \uc8fc\ubcc0 \uc870\uc9c1\uc5d0 \uc0c1\ub2f9\ud55c \uae30\uacc4\uc801 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc904 \uc218 \uc788\ub2e4. \uc774\ud6c4 \uc138\ud3ec\uc640 \uc870\uc9c1 \uc218\uc900\uc758 \ubcc0\ud654\uac00 \ubc1c\uc0dd\ud558\uace0 \uc5ec\ub7ec \uc5fc\uc99d\uc131 \uc2e0\ud638\uc640 \ud1b5\uc99d \uad00\ub828 \ubb3c\uc9c8\uc774 \uc791\uc6a9\ud558\uba74\uc11c \ud1b5\uc99d \uac10\uac01\uc774 \ucee4\uc9c8 \uc218 \uc788\ub2e4.<\/p>\n

\ud558\uc9c0\ub9cc \uc5ec\uae30\uc11c \uc911\uc694\ud55c \uc0ac\uc2e4\uc774 \ud558\ub098 \uc788\ub2e4.<\/p>\n

\uadfc\uc721 \uc190\uc0c1\uc758 \uc815\ub3c4\uc640 \uc6b0\ub9ac\uac00 \ub290\ub07c\ub294 \ud1b5\uc99d\uc758 \uc815\ub3c4\uac00 \uc815\ud655\ud558\uac8c \uc77c\uce58\ud558\uc9c0\ub294 \uc54a\ub294\ub2e4\ub294 \uac83\uc774\ub2e4.<\/strong><\/p>\n

\uc5f0\uad6c\uc5d0\uc11c\ub294 \uc6b4\ub3d9 \ud6c4 \ud1b5\uc99d, \uadfc\ub825 \uac10\uc18c, \uad00\uc808\uac00\ub3d9\ubc94\uc704 \ubcc0\ud654, \ubd80\uc885, \ud608\uc911 \ud06c\ub808\uc544\ud2f4\ud0a4\ub098\uc544\uc81c(CK) \ub4f1\uc758 \uc9c0\ud45c\uac00 \uc11c\ub85c \ud56d\uc0c1 \uac19\uc740 \uc815\ub3c4\ub85c \ubcc0\ud654\ud558\uc9c0 \uc54a\ub294\ub2e4\ub294 \uc0ac\uc2e4\uc774 \ud655\uc778\ub410\ub2e4. \ud1b5\uc99d\uc774 \ub9e4\uc6b0 \uc2ec\ud558\ub2e4\uace0 \ud574\uc11c \ubc18\ub4dc\uc2dc \uadfc\uc721\uc774 \uc2ec\ud558\uac8c \uc190\uc0c1\ub410\ub2e4\uace0 \ub2e8\uc815\ud560 \uc218 \uc5c6\uc73c\uba70, \ubc18\ub300\ub85c \ud1b5\uc99d\uc774 \uac70\uc758 \uc5c6\ub2e4\uace0 \ud574\uc11c \uc6b4\ub3d9 \uc790\uadf9\uc774 \uc5c6\uc5c8\ub358 \uac83\ub3c4 \uc544\ub2c8\ub2e4.<\/p>\n

\uc774\ub294 DOMS\ub97c \ub2e8\uc21c\ud55c \u2018\uadfc\uc721 \ud30c\uad34\uc758 \uacc4\uae30\ud310\u2019\uc73c\ub85c \ubd10\uc11c\ub294 \uc548 \ub41c\ub2e4\ub294 \ub73b\uc774\ub2e4.<\/p>\n

\ucd5c\uadfc\uc5d0\ub294 DOMS\uc758 \ud1b5\uc99d \ubc1c\uc0dd\uc5d0 \uadfc\uc12c\uc720 \uc790\uccb4\uc758 \uad6c\uc870\uc801 \uc190\uc0c1\ubfd0 \uc544\ub2c8\ub77c \ud1b5\uc99d\uc744 \uac10\uc9c0\ud558\ub294 \uac10\uac01\uc2e0\uacbd\uc758 \ubcc0\ud654\uc640 \ubbfc\uac10\ud654\uac00 \uc911\uc694\ud560 \uac00\ub2a5\uc131\ub3c4 \uacc4\uc18d \ub17c\uc758\ub418\uace0 \uc788\ub2e4. \uc77c\ubd80 \uc5f0\uad6c\uc5d0\uc11c\ub294 \ub69c\ub837\ud55c \uc870\uc9c1 \uc190\uc0c1\uc774 \ud06c\uc9c0 \uc54a\uc740 \uc870\uac74\uc5d0\uc11c\ub3c4 DOMS\uc640 \uc720\uc0ac\ud55c \ud1b5\uc99d\uc774 \ub098\ud0c0\ub0a0 \uc218 \uc788\ub2e4\ub294 \uc810\uc744 \uc9c0\uc801\ud55c\ub2e4.<\/p>\n

\ub530\ub77c\uc11c DOMS\ub97c \uac00\uc7a5 \uc815\ud655\ud558\uac8c \ud45c\ud604\ud558\ub824\uba74 \u201c\uadfc\uc721\uc774 \ucc22\uc5b4\uc838\uc11c \uc544\ud508 \uac83\u201d\ubcf4\ub2e4\ub294 \ub0af\uc120 \uae30\uacc4\uc801 \ubd80\ud558 \uc774\ud6c4 \uc870\uc9c1\uacfc \uac10\uac01\uacc4\uc5d0\uc11c \ubc1c\uc0dd\ud558\ub294 \ubcf5\ud569\uc801\uc778 \ud1b5\uc99d \ubc18\uc751<\/strong>\uc774\ub77c\uace0 \ubcf4\ub294 \ud3b8\uc774 \uc801\uc808\ud558\ub2e4.<\/p>\n

<\/h2>\n

<\/h2>\n

\u25a0 \u201c\uadfc\uc721\ud1b5\uc774 \uc2ec\ud574\uc57c \uc6b4\ub3d9\uc774 \uc798\ub41c \uac83\uc774\ub2e4\u201d\ub294 \ucc29\uac01<\/h2>\n

\ud5ec\uc2a4\uc7a5\uc5d0\uc11c\ub294 \uc885\uc885 \uc774\ub7f0 \ub9d0\uc744 \ub4e3\ub294\ub2e4.<\/p>\n

\u201c\ub2e4\uc74c \ub0a0 \uc548 \uc544\ud504\uba74 \uc6b4\ub3d9\uc774 \uc548 \ub41c \uac70\uc57c.\u201d<\/p>\n

\uadf8\ub7ec\ub098 DOMS\ub294 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ud3c9\uac00\ud558\ub294 \uc815\ud655\ud55c \uae30\uc900\uc774 \uc544\ub2c8\ub2e4.<\/p>\n

\uc0c8\ub85c\uc6b4 \uc6b4\ub3d9\uc744 \ucc98\uc74c \ud558\uba74 \ube44\uad50\uc801 \uac00\ubcbc\uc6b4 \uac15\ub3c4\uc5d0\uc11c\ub3c4 \uc2ec\ud55c DOMS\uac00 \ubc1c\uc0dd\ud560 \uc218 \uc788\ub2e4. \ubc18\ub300\ub85c \uc624\ub7ab\ub3d9\uc548 \uafb8\uc900\ud788 \ud6c8\ub828\ud55c \uc0ac\ub78c\uc740 \ub9e4\uc6b0 \uac15\ud55c \uc6b4\ub3d9\uc744 \ud558\uace0\ub3c4 \ud1b5\uc99d\uc744 \uac70\uc758 \ub290\ub07c\uc9c0 \uc54a\uc744 \uc218 \uc788\ub2e4.<\/p>\n

\uc774 \ucc28\uc774\ub97c \uc774\ud574\ud558\ub824\uba74 \ubc18\ubcf5 \ud6a8\uacfc(Repeated Bout Effect)<\/strong>\ub97c \uc54c\uc544\uc57c \ud55c\ub2e4.<\/p>\n

\ud55c \ubc88 \ud2b9\uc815\ud55c \ud615\ud0dc\uc758 \uc6b4\ub3d9\uc744 \uacbd\ud5d8\ud558\uace0 \ub098\uba74, \uc774\ud6c4 \uac19\uc740 \uc6b4\ub3d9\uc744 \ub2e4\uc2dc \uc218\ud589\ud588\uc744 \ub54c \uadfc\uc721\ud1b5\uacfc \uae30\ub2a5 \uc800\ud558\uac00 \uc774\uc804\ubcf4\ub2e4 \uc791\uac8c \ub098\ud0c0\ub098\ub294 \ud604\uc0c1\uc774\ub2e4. \uc989 \ubab8\uc740 \uac19\uc740 \uc790\uadf9\uc5d0 \uc801\uc751\ud55c\ub2e4. \uc2e4\uc81c\ub85c \ud2b9\uc815 \uc218\ucd95 \ud615\ud0dc\uc5d0 \ub300\ud55c \ud6c8\ub828 \uacbd\ud5d8\uc740 \uc774\ud6c4\uc758 \uadfc\uc721\ud1b5 \ubc18\uc751\uc744 \uac10\uc18c\uc2dc\ud0ac \uc218 \uc788\ub2e4.<\/p>\n

\ub530\ub77c\uc11c \uc6b4\ub3d9 \ucd08\ubcf4\uc790\uac00 \uc2a4\ucffc\ud2b8 \uba87 \uc138\ud2b8 \ud6c4 \uc0ac\ud758 \ub3d9\uc548 \uac77\uc9c0 \ubabb\ud560 \uc815\ub3c4\ub85c \uc544\ud320\ub2e4\uace0 \ud574\uc11c \uc6b4\ub3d9 \ud6a8\uacfc\uac00 \ub354 \ub6f0\uc5b4\ub0ac\ub2e4\ub294 \ub73b\uc740 \uc544\ub2c8\ub2e4.<\/p>\n

\ubc18\ub300\ub85c \uc219\ub828\uc790\uac00 \uc6b4\ub3d9 \ub2e4\uc74c \ub0a0 \uba40\uca61\ud558\ub2e4\uace0 \ud574\uc11c \uc6b4\ub3d9\uc774 \uc2e4\ud328\ud55c \uac83\ub3c4 \uc544\ub2c8\ub2e4.<\/p>\n

\uadfc\uc721\ud1b5\uc740 \uc5b4\ub514\uae4c\uc9c0\ub098 \uc0c8\ub85c\uc6b4 \uc790\uadf9\uc5d0 \ub300\ud55c \uc2e0\uccb4 \ubc18\uc751 \uc911 \ud558\ub098<\/strong>\uc77c \ubfd0\uc774\ub2e4.<\/p>\n

\uc6b4\ub3d9\uc758 \uc9c8\uc740 \uadfc\uc721\ud1b5\ubcf4\ub2e4 \ud6c8\ub828\ub7c9\uacfc \uac15\ub3c4\uc758 \uacc4\ud68d, \uc6b4\ub3d9 \uc218\ud589 \ub2a5\ub825\uc758 \ud5a5\uc0c1, \uadfc\ub825 \uc99d\uac00, \uae30\uc220 \uac1c\uc120, \uc7a5\uae30\uc801\uc778 \uc2e0\uccb4 \ubcc0\ud654 \ub4f1\uc744 \ud1b5\ud574 \ud310\ub2e8\ud574\uc57c \ud55c\ub2e4.<\/p>\n

\u201c\uc5bc\ub9c8\ub098 \uc544\ud508\uac00\u201d\ubcf4\ub2e4 \u201c\uc5bc\ub9c8\ub098 \ubc1c\uc804\ud558\uace0 \uc788\ub294\uac00\u201d\uac00 \ud6e8\uc52c \uc911\uc694\ud55c \uc9c8\ubb38\uc774\ub2e4.<\/p>\n

<\/h2>\n

<\/h2>\n

\u25a0 DOMS\uac00 \uc788\uc744 \ub54c \uc6b4\ub3d9\ud574\ub3c4 \ub420\uae4c<\/h2>\n

\uac00\ubcbc\uc6b4 DOMS\uac00 \uc788\ub2e4\uace0 \ud574\uc11c \ubc18\ub4dc\uc2dc \uc6b4\ub3d9\uc744 \uc644\uc804\ud788 \uc911\ub2e8\ud574\uc57c \ud558\ub294 \uac83\uc740 \uc544\ub2c8\ub2e4.<\/p>\n

\uc624\ud788\ub824 \uac00\ubcbc\uc6b4 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uc77c\uc2dc\uc801\uc73c\ub85c \ud1b5\uc99d\uacfc \ubee3\ubee3\ud568\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\ub2e4. \uc624\ub798\uc804\ubd80\ud130 DOMS \uc0c1\ud669\uc5d0\uc11c \uac00\ubcbc\uc6b4 \uadfc\uc721 \ud65c\ub3d9\uc740 \ud1b5\uc99d\uc744 \uc77c\uc2dc\uc801\uc73c\ub85c \uc644\ud654\ud558\ub294 \ubc29\ubc95 \uc911 \ud558\ub098\ub85c \uad00\ucc30\ub3fc \uc654\ub2e4. \ub2e4\ub9cc \ud65c\ub3d9\uc744 \uba48\ucd98 \ub4a4 \ub2e4\uc2dc \ud1b5\uc99d\uc774 \ub290\uaef4\uc9c8 \uc218 \uc788\uae30 \ub54c\ubb38\uc5d0 \uc774\uac83\uc744 \uace7\ubc14\ub85c \u2018\uadfc\uc721\uc774 \uc644\uc804\ud788 \ud68c\ubcf5\ub410\ub2e4\u2019\ub294 \uc758\ubbf8\ub85c \ud574\uc11d\ud574\uc11c\ub294 \uc548 \ub41c\ub2e4.<\/p>\n

\uc5ec\uae30\uc11c \uae30\uc900\uc740 \ub2e8\uc21c\ud788 \u201c\uc544\ud504\ub0d0, \uc548 \uc544\ud504\ub0d0\u201d\uac00 \uc544\ub2c8\ub2e4.<\/p>\n

\ud1b5\uc99d\uc774 \uc57d\ud558\uace0 \uc815\uc0c1\uc801\uc778 \uc6c0\uc9c1\uc784\uc774 \uac00\ub2a5\ud558\uba70 \uc6b4\ub3d9 \uc790\uc138\uc640 \ud798 \ubc1c\ud718 \ub2a5\ub825\uc774 \ud06c\uac8c \ub5a8\uc5b4\uc9c0\uc9c0 \uc54a\uc558\ub2e4\uba74 \uac15\ub3c4\ub97c \ub0ae\ucdb0 \uc6b4\ub3d9\ud558\uac70\ub098 \ub2e4\ub978 \ubd80\uc704\ub97c \ud6c8\ub828\ud560 \uc218 \uc788\ub2e4.<\/p>\n

\ubc18\ub300\ub85c \ud1b5\uc99d \ub54c\ubb38\uc5d0 \uc6c0\uc9c1\uc784\uc774 \ubcc0\ud558\uace0, \uad00\uc808\uac00\ub3d9\ubc94\uc704\uac00 \uc81c\ud55c\ub418\uba70, \ud3c9\uc18c\ubcf4\ub2e4 \uadfc\ub825\uc774 \ud06c\uac8c \ub5a8\uc5b4\uc838 \uc6b4\ub3d9 \uc790\uc138\uac00 \ubb34\ub108\uc9c4\ub2e4\uba74 \uace0\uac15\ub3c4 \ud6c8\ub828\uc744 \uac15\ud589\ud558\ub294 \uac83\uc740 \uc88b\uc740 \uc120\ud0dd\uc774 \uc544\ub2c8\ub2e4.<\/p>\n

\uc608\ub97c \ub4e4\uc5b4 \ud5c8\ubc85\uc9c0 \uadfc\uc721\ud1b5 \ub54c\ubb38\uc5d0 \uc2a4\ucffc\ud2b8\uc5d0\uc11c \uc815\uc0c1\uc801\uc778 \uae4a\uc774\ub97c \ub9cc\ub4e4\uc9c0 \ubabb\ud558\uac70\ub098, \uac78\uc74c\uac78\uc774 \uc790\uccb4\uac00 \ubcc0\ud588\ub2e4\uba74 \u201c\ucc38\uace0 \uc6b4\ub3d9\ud558\uba74 \uac15\ud574\uc9c4\ub2e4\u201d\ub294 \uc2dd\uc73c\ub85c \ubc00\uc5b4\ubd99\uc77c \uc774\uc720\uac00 \uc5c6\ub2e4.<\/p>\n

DOMS \uc790\uccb4\ubcf4\ub2e4 \uc911\uc694\ud55c \uac83\uc740 \uae30\ub2a5\uc774 \uc5bc\ub9c8\ub098 \ud68c\ubcf5\ub410\ub294\uac00<\/strong>\ub2e4.<\/p>\n

<\/h2>\n

\u25a0 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud558\uba74 \uadfc\uc721\ud1b5\uc774 \ube68\ub9ac \uc0ac\ub77c\uc9c8\uae4c<\/h2>\n

\uc6b4\ub3d9 \ud6c4 \uc2a4\ud2b8\ub808\uce6d\uc740 \uac00\uc7a5 \ub300\uc911\uc801\uc778 \ud68c\ubcf5 \ubc29\ubc95\uc774\ub2e4.<\/p>\n

\uadf8\ub7ec\ub098 \uc2a4\ud2b8\ub808\uce6d\uc774 DOMS\ub97c \ud68d\uae30\uc801\uc73c\ub85c \uc81c\uac70\ud55c\ub2e4\ub294 \uadfc\uac70\ub294 \uac15\ud558\uc9c0 \uc54a\ub2e4. \uc6b4\ub3d9 \ud6c4 \uc2a4\ud2b8\ub808\uce6d\uc774 \uadfc\uc721\ud1b5 \uac10\uc18c\uc640 \uadfc\ub825 \ubc0f \uac00\ub3d9\ubc94\uc704 \ud68c\ubcf5\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294\uc9c0\ub97c \uc870\uc0ac\ud55c \uc5f0\uad6c\ub4e4\uc5d0\uc11c\ub3c4, \ub2e4\ub978 \ud68c\ubcf5 \ubc29\ubc95\uc774\ub098 \ub2e8\uc21c\ud55c \ud734\uc2dd\ubcf4\ub2e4 \ub69c\ub837\ud558\uac8c \uc6b0\uc6d4\ud558\ub2e4\uace0 \ubcf4\uae30 \uc5b4\ub824\uc6b4 \uacb0\uacfc\uac00 \ubcf4\uace0\ub410\ub2e4.<\/p>\n

\ubb3c\ub860 \uac00\ubccd\uac8c \ubab8\uc744 \uc6c0\uc9c1\uc774\uac70\ub098 \ud3b8\uc548\ud55c \ubc94\uc704\uc5d0\uc11c \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 \uac83\uc774 \uae30\ubd84\uc0c1 \uc2dc\uc6d0\ud558\uace0 \uc77c\uc2dc\uc801\uc73c\ub85c \uc6c0\uc9c1\uc784\uc744 \ud3b8\ud558\uac8c \ub9cc\ub4e4 \uc218\ub294 \uc788\ub2e4.<\/p>\n

\ubb38\uc81c\ub294 \u201c\uadfc\uc721\ud1b5\uc774 \uc2ec\ud560\uc218\ub85d \ub354 \uac15\ud558\uac8c \ub298\ub824\uc57c \ube68\ub9ac \ud480\ub9b0\ub2e4\u201d\ub294 \uc0dd\uac01\uc774\ub2e4.<\/p>\n

\uc774\ubbf8 \ubbfc\uac10\ud574\uc9c4 \uc870\uc9c1\uc744 \ud1b5\uc99d\uc744 \ucc38\uc544\uac00\uba70 \uac15\ud558\uac8c \ub298\ub9ac\ub294 \uac83\uc740 \ubc18\ub4dc\uc2dc \ud544\uc694\ud55c \uacfc\uc815\uc774 \uc544\ub2c8\ub2e4.<\/p>\n

\uc2a4\ud2b8\ub808\uce6d\uc740 \uace0\ud1b5\uc744 \uc81c\uac70\ud558\uae30 \uc704\ud55c \uce58\ub8cc\ub77c\uae30\ubcf4\ub2e4 \ud3b8\uc548\ud55c \uc6c0\uc9c1\uc784\uc744 \ud68c\ubcf5\ud558\uae30 \uc704\ud55c \ud558\ub098\uc758 \uc120\ud0dd\uc9c0\ub85c \ubcf4\ub294 \ud3b8\uc774 \ud604\uc2e4\uc801\uc774\ub2e4.<\/p>\n

<\/h2>\n

<\/h2>\n

\u25a0 \ub9c8\uc0ac\uc9c0\u00b7\ud3fc\ub864\ub7ec\u00b7\ub0c9\uc218\uc695\u2026 \ubb34\uc5c7\uc774 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc77c\uae4c<\/h2>\n

DOMS\uac00 \uc0dd\uae30\uba74 \uc0ac\ub78c\ub4e4\uc740 \ub2e4\uc591\ud55c \ubc29\ubc95\uc744 \ucc3e\ub294\ub2e4.<\/p>\n

\ub9c8\uc0ac\uc9c0, \ud3fc\ub864\ub7ec, \ub0c9\uc218\uc695, \uc555\ubc15\ubcf5, \ucc1c\uc9c8, \uc2a4\ud2b8\ub808\uce6d, \uc601\uc591\uc81c\uae4c\uc9c0 \ud68c\ubcf5 \uc2dc\uc7a5\uc740 \ub9e4\uc6b0 \ud06c\ub2e4.<\/p>\n

\uadf8\uc911 \ube44\uad50\uc801 \uc77c\uad00\ub418\uac8c \uc5f0\uad6c\ub418\ub294 \ubc29\ubc95 \uc911 \ud558\ub098\uac00 \ub9c8\uc0ac\uc9c0\ub2e4. \uc5ec\ub7ec \uc6b4\ub3d9 \ud6c4 \ud68c\ubcf5 \ubc29\ubc95\uc744 \ube44\uad50\ud55c \ubd84\uc11d\uc5d0\uc11c\ub294 \ub9c8\uc0ac\uc9c0\uac00 DOMS\uc640 \uc8fc\uad00\uc801 \ud53c\ub85c\ub97c \uc904\uc774\ub294 \ub370 \ube44\uad50\uc801 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95\uc73c\ub85c \ub098\ud0c0\ub0ac\ub2e4. \uc555\ubc15\ubcf5\uacfc \ub0c9\uc218\uc695 \uc5ed\uc2dc \uadfc\uc721\ud1b5\uc774\ub098 \ud53c\ub85c\uac10 \uac10\uc18c\uc5d0 \uc77c\ubd80 \ub3c4\uc6c0\uc774 \ub420 \uac00\ub2a5\uc131\uc774 \uc788\ub2e4.<\/p>\n

\ub0c9\uc218\uc695\ub3c4 \ub2e8\uae30\uc801\uc778 \uadfc\uc721\ud1b5 \uac10\uc18c\uc5d0\ub294 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\ub2e4. \ucd5c\uadfc \uc5f0\uad6c\ub4e4\uc744 \ud3ec\ud568\ud55c \ubd84\uc11d\uc5d0\uc11c\ub3c4 \ub0c9\uc218\uc695\uc774 \uae09\uc131 \uace0\uac15\ub3c4 \uc6b4\ub3d9 \uc774\ud6c4 DOMS\ub97c \uc904\uc774\ub294 \ud6a8\uacfc\uac00 \ubcf4\uace0\ub418\uace0 \uc788\ub2e4. \ub2e4\ub9cc \ud1b5\uc99d\uc774 \uc904\uc5c8\ub2e4\uace0 \ud574\uc11c \ubaa8\ub4e0 \uc885\ub958\uc758 \uadfc\ub825\uacfc \uc6b4\ub3d9 \uc218\ud589 \ub2a5\ub825\uc774 \uac19\uc740 \ube44\uc728\ub85c \ud68c\ubcf5\ub418\ub294 \uac83\uc740 \uc544\ub2c8\ub2e4.<\/p>\n

\ud3fc\ub864\ub7ec \uc5ed\uc2dc \uc6b4\ub3d9 \ud6c4 \uadfc\uc721\ud1b5\uc744 \uc904\uc774\uace0 \uc77c\ubd80 \uc6b4\ub3d9 \uc218\ud589 \ub2a5\ub825\uc758 \ud68c\ubcf5\uc5d0 \ub3c4\uc6c0\uc774 \ub420 \uac00\ub2a5\uc131\uc774 \uc5f0\uad6c\ub3fc \uc654\ub2e4.<\/p>\n

\ud558\uc9c0\ub9cc \uc5ec\uae30\uc11c \ud55c \uac00\uc9c0\ub97c \uae30\uc5b5\ud574\uc57c \ud55c\ub2e4.<\/p>\n

\uc774\ub7ec\ud55c \ubc29\ubc95\ub4e4\uc740 \ub300\ubd80\ubd84 DOMS\ub97c \uc644\uc804\ud788 \uc5c6\uc560\ub294 \uce58\ub8cc\ubc95\uc774 \uc544\ub2c8\ub77c \uc99d\uc0c1\uc744 \uc5b4\ub290 \uc815\ub3c4 \uc870\uc808\ud558\ub294 \ud68c\ubcf5 \uc804\ub7b5<\/strong>\uc774\ub2e4.<\/p>\n

\uc5b4\ub5a4 \ub9c8\uc0ac\uc9c0 \ud55c \ubc88\uc73c\ub85c \u2018\uadfc\uc721 \uc18d \ub3c5\uc18c\uac00 \ube60\uc9c0\uace0\u2019, \uc5b4\ub5a4 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \u2018\uc816\uc0b0\uc774 \ubaa8\ub450 \uc81c\uac70\ub418\uba70\u2019, \uc5b4\ub5a4 \ud2b9\uc218 \uc7a5\ube44\uac00 \u2018\uadfc\uc721 \uc190\uc0c1\uc744 \uc989\uc2dc \ubcf5\uad6c\ud55c\ub2e4\u2019\ub294 \uc2dd\uc758 \uc124\uba85\uc740 \uacfc\ud559\uc801 \ud604\uc2e4\uacfc \uac70\ub9ac\uac00 \uc788\ub2e4.<\/p>\n

<\/h2>\n

\u25a0 \ucd5c\uace0\uc758 \uc608\ubc29\uc740 \uacb0\uad6d \u2018\uc801\uc751\u2019\uc774\ub2e4<\/h2>\n

DOMS\ub97c \uc904\uc774\ub294 \uac00\uc7a5 \ud604\uc2e4\uc801\uc778 \ubc29\ubc95\uc740 \ud2b9\ubcc4\ud55c \ud68c\ubcf5 \uc7a5\ube44\uac00 \uc544\ub2c8\ub77c \uc6b4\ub3d9\ub7c9\uc744 \uc810\uc9c4\uc801\uc73c\ub85c \ub298\ub9ac\ub294 \uac83\uc774\ub2e4.<\/h2>\n

\uc0c8\ub85c\uc6b4 \uc6b4\ub3d9\uc744 \ucc98\uc74c\ubd80\ud130 \ub108\ubb34 \ub9ce\uc740 \uc591\uc73c\ub85c \uc218\ud589\ud558\uba74 DOMS\ub294 \uc2ec\ud574\uc9c8 \uac00\ub2a5\uc131\uc774 \ub192\ub2e4. \ud2b9\ud788 \uc2e0\uc7a5\uc131 \ubd80\ud558\uac00 \ud070 \uc6b4\ub3d9\uc744 \uac11\uc790\uae30 \ub9ce\uc740 \uc591\uc73c\ub85c \uc218\ud589\ud558\uba74 \ud1b5\uc99d\uacfc \uae30\ub2a5 \uc800\ud558\uac00 \ucee4\uc9c8 \uc218 \uc788\ub2e4.<\/p>\n

\ubc18\ub300\ub85c \uc801\uc740 \uc591\ubd80\ud130 \uc2dc\uc791\ud574 \ubc18\ubcf5\uc801\uc73c\ub85c \ub178\ucd9c\ud558\uba74 \uc2e0\uccb4\ub294 \uc810\ucc28 \uc801\uc751\ud55c\ub2e4.<\/p>\n

\uc624\ub79c\ub9cc\uc5d0 \ub7ec\ub2dd\uc744 \uc2dc\uc791\ud55c\ub2e4\uba74 \uccab\ub0a0\ubd80\ud130 \ub0b4\ub9ac\ub9c9\uae38\uc744 \uc804\ub825\uc73c\ub85c \ub2ec\ub9b4 \ud544\uc694\uac00 \uc5c6\ub2e4. \ucc98\uc74c \uc2a4\ucffc\ud2b8\ub97c \uc2dc\uc791\ud55c \uc0ac\ub78c\uc774 \uccab\ub0a0\ubd80\ud130 10\uc138\ud2b8\ub97c \ud560 \uc774\uc720\ub3c4 \uc5c6\ub2e4. \ud074\ub77c\uc774\ubc0d\uc744 \ucc98\uc74c \uc2dc\uc791\ud55c \uc0ac\ub78c\uc774 \uc190\uac00\ub77d\uacfc \uc804\uc644\uadfc\uc774 \uc801\uc751\ud558\uae30 \uc804\uc5d0 \ub9e4\uc77c \ud55c\uacc4\uae4c\uc9c0 \ub9e4\ub2ec\ub9ac\ub294 \uac83\ub3c4 \ub9c8\ucc2c\uac00\uc9c0\ub2e4.<\/p>\n

\uc88b\uc740 \ud504\ub85c\uadf8\ub7a8\uc740 \uc0ac\ub78c\uc744 \ucd5c\ub300\ud55c \uc544\ud504\uac8c \ub9cc\ub4dc\ub294 \ud504\ub85c\uadf8\ub7a8\uc774 \uc544\ub2c8\ub2e4.<\/p>\n

\ub2e4\uc74c \ud6c8\ub828\uc744 \uc9c0\uc18d\ud560 \uc218 \uc788\uc744 \ub9cc\ud07c \ucda9\ubd84\ud55c \uc790\uadf9\uc744 \uc8fc\ub294 \ud504\ub85c\uadf8\ub7a8<\/strong>\uc774\ub2e4.<\/p>\n

<\/h2>\n

\u25a0 \ud1b5\uc99d\uc740 \uc790\uadf9\uc758 \uc99d\uac70\uc77c \uc218 \uc788\uc9c0\ub9cc, \uc131\uc7a5\uc758 \uc131\uc801\ud45c\ub294 \uc544\ub2c8\ub2e4<\/h2>\n

DOMS\ub294 \uc774\uc0c1\ud55c \ud604\uc0c1\uc774 \uc544\ub2c8\ub2e4.<\/p>\n

\uc0c8\ub86d\uace0 \uc775\uc219\ud558\uc9c0 \uc54a\uc740 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud55c \uc0ac\ub78c\uc774\ub77c\uba74 \ub204\uad6c\ub098 \uacbd\ud5d8\ud560 \uc218 \uc788\ub294 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ubc18\uc751\uc774\ub2e4. \uadf8\ub7ec\ub098 \uadf8 \ud1b5\uc99d\uc744 \uc9c0\ub098\uce58\uac8c \ub450\ub824\uc6cc\ud560 \ud544\uc694\ub3c4, \ubc18\ub300\ub85c \ud6c8\uc7a5\ucc98\ub7fc \ucd94\uad6c\ud560 \ud544\uc694\ub3c4 \uc5c6\ub2e4.<\/p>\n

\uadfc\uc721\ud1b5\uc774 \uc2ec\ud558\ub2e4\uace0 \uadfc\uc721\uc774 \ubc18\ub4dc\uc2dc \ub354 \ub9ce\uc774 \uc131\uc7a5\ud55c \uac83\uc740 \uc544\ub2c8\ub2e4.<\/p>\n

\uadfc\uc721\ud1b5\uc774 \uc5c6\ub2e4\uace0 \uc6b4\ub3d9 \ud6a8\uacfc\uac00 \uc5c6\ub294 \uac83\ub3c4 \uc544\ub2c8\ub2e4.<\/p>\n

\ub9c8\uc0ac\uc9c0\uc640 \ub0c9\uc218\uc695, \ud3fc\ub864\ub7ec\ub294 \uc99d\uc0c1\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc9c0\ub9cc DOMS\ub97c \ub9c8\ubc95\ucc98\ub7fc \uc5c6\uc560\ub294 \ubc29\ubc95\uc740 \uc544\ub2c8\ub2e4. \uac15\ud55c \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \ud1b5\uc99d\uc744 \uc5b5\uc9c0\ub85c \u2018\ud480\uc5b4\uc57c\u2019 \ud558\ub294 \uac83\ub3c4 \uc544\ub2c8\ub2e4.<\/p>\n

\uacb0\uad6d \uc911\uc694\ud55c \uac83\uc740 \ud1b5\uc99d\uc758 \uc815\ub3c4\uac00 \uc544\ub2c8\ub77c \uc6b4\ub3d9 \uc790\uadf9\uacfc \ud68c\ubcf5, \uadf8\ub9ac\uace0 \uc801\uc751\uc758 \uade0\ud615<\/strong>\uc774\ub2e4.<\/p>\n

\uc6b4\ub3d9 \ud6c4 \ubab8\uc774 \uc544\ud508\uc9c0\ub97c \ud655\uc778\ud558\ub294 \uac83\ubcf4\ub2e4 \ub354 \uc911\uc694\ud55c \uc9c8\ubb38\uc740 \ub530\ub85c \uc788\ub2e4.<\/p>\n

\u201c\uc9c0\ub09c\ub2ec\ubcf4\ub2e4 \ub354 \uac15\ud574\uc84c\ub294\uac00.\u201d<\/p>\n

\u201c\ub354 \ub098\uc740 \uc6c0\uc9c1\uc784\uc744 \ub9cc\ub4e4\uace0 \uc788\ub294\uac00.\u201d<\/p>\n

\u201c\uadf8\ub9ac\uace0 \uc774 \uc6b4\ub3d9\uc744 \ub2e4\uc74c \uc8fc\uc5d0\ub3c4 \uacc4\uc18d\ud560 \uc218 \uc788\ub294\uac00.\u201d<\/p>\n

DOMS\ub294 \uc6b4\ub3d9\uc758 \uacb0\uacfc\ub85c \ub098\ud0c0\ub0a0 \uc218 \uc788\ub2e4.<\/p>\n

\ud558\uc9c0\ub9cc \uc6b4\ub3d9\uc758 \ubaa9\uc801\uc740 \uacb0\ucf54 DOMS \uadf8 \uc790\uccb4\uac00 \uc544\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

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