4\uc6d4 11\uc77c \ud1a0\uc694\uc77c \ub9d1\uc74c \uad6c\ub984 \uc870\uae08
\ub77c\ub5bc
\uc77c\ucc0c\uac10\uce58 (\uc77c\uacf1\uc2dc \ucbe4) \ub3d9\ub124 \uc0b0\uc5d0 \uc62c\ub77c\uac14\ub2e4. \uc774\ub978 \uc2dc\uac04\uc774\ub77c \uc0ac\ub78c\ub4e4\uc774 \ub9ce\uc774 \uc5c6\uc5b4\uc11c \uac77\uae30 \uc88b\uc558\ub2e4. \ud145 \ube48 \ubc84\uc2a4 \ud0c0\uace0 \ub0b4\ub824\uc640 \uc9d1\uc5d0 \uc654\ub294\ub370 \uc624\ub294 \uae38\uc5d0 \uc9c0\ub098\uc628 \ub2e4\ub978 \ub3d9\ub124 \ubaa8\uc2b5\uc774 \uc5b4\ucc0c\ub098 \ubc18\uac11\ub358\uc9c0.
B \ubc30\ub2ec \ubc18\ucc2c \uc21c\ub450\ubd80 \ucc0c\uac1c, \ub2ec\uac40 \ud504\ub77c\uc774
\uad70\uac83\uc9c8 – \ub545\ucf69, \ucf54\ucf54\ub11b \uce69 \uc2a4\ub0b5\uacfc \ub9c8\ucc28 \uc18c\uc774 \ub77c\ub5bc \ub9c8\uc2dc\uba70 \ubaa8\ub3d9\uc232. \ud301\uc744 \ucc3e\uc544\ubd10\uac00\uba74\uc11c \ud558\ub294 \uac8c \uc544\ub2c8\ub77c \uadf8 \ub54c \uadf8 \ub54c \ubc30\uc6cc\uac00\uba70 \uafb8\ubb3c\uafb8\ubb3c \ud604 \uc2dc\uac04\ub300\uc5d0 \ub9de\ucdb0 \ud558\uace0 \uc788\uc74c. \ud604\uc7ac \uc2dc\uac04\uacfc \ub0a0\uc9dc\uac00 \uac19\uc544\uc11c \uc5b4\uc81c\uae4c\uc9c0 \uc12c\uc5d0 \uc608\uc058\uac8c \ud53c\uc5b4\uc788\ub358 \ubc9a\uaf43\uc774 \uc804\ubd80 \uc838\ubc84\ub838\ub2e4. \ubc9a\uaf43\uc774 \uc608\ubed0\uc11c \uc12c\uc774\ub984\uc744 \ubc9a\uaf43\uc12c\uc73c\ub85c \ud588\uad6c\ub9cc \ubc9a\uaf43\uc5c6\ub294 \ubc9a\uaf43\uc12c\uc774 \ub418\uc5b4\ubc84\ub838\ub124. \uacfc\uc5f0 \ub098\ub294 \ub0b4\ub144\uc5d0 \ubc9a\uaf43\uc774 \ud544 \ub54c\uae4c\uc9c0 \uc774 \uac8c\uc784\uc744 \ud558\uace0 \uc788\uc744 \uac83\uc778\uac00.
\ub0ae\uc7a0
D falafel wrap
\uc694\uc998\uc740 \uaf2d \ud544\uc694\ud55c \ub274\uc2a4\ub4e4 \uc678\uc5d0\ub294 \uc77d\uace0 \ub4e3\uc9c0 \uc54a\uc73c\ub824 \ud558\uace0 \uc788\ub2e4. \uc5b4\ub5a4 \uc2dd\uc73c\ub85c\ub4e0 \ub3c4\uc6c0\uc774 \ub418\uc9c0 \uc54a\uc744 \uac83 \uac19\uc544\uc11c.
\uc6d0\ub798 \ubc14\ub2f7\uac00 \ucea0\ud551\uc744 \uc608\uc57d\ud574 \ub450\uc5c8\ub358 \uc774\ubc88 \uc5f0\ud734 \uc8fc\ub9d0\uc740 \ubaa8\ub3d9\uc232\uc744 \ud558\uba70 \ubcf4\ub0b4\uace0 \uc788\ub2e4. \ub208 \ub728\uba74 \uc544\ubb34 \uc0dd\uac01\uc5c6\uc774 \ub098\ube44 \uc7a1\uace0 \uc870\uac1c \uce90\uace0 \uaf43\uc5d0 \ubb3c \uc8fc\ub294 \uc77c\uc0c1… \ub098\uc058\uc9c0 \uc54a\ub2e4. <\/p>\n\n\n\n
4\uc6d4 12\uc77c \uc77c\uc694\uc77c \ub9d1\uc74c
\ub77c\ub5bc
B K\uc528\uc758 \ub2e4\uc774\uc5b4\ud2b8\uc2dd – \ub450\ubd80, \uc544\ubcf4\uce74\ub3c4 \ub4f1\uc744 \uae4d\ub451\uc370\uace0 \uac00\ucbd4\uc624\ubd80\uc2dc, \ud30c\ub97c \uc5b9\uc740 \ud6c4 \ubbf8\uc18c \ubca0\uc774\uc2a4\uc758 \uc18c\uc2a4\ub97c \ub9cc\ub4e4\uc5b4 \ubfcc\ub9b0 \uac83.
\ud544\uc694\ud55c \uac83 \uba87 \uac00\uc9c0 \uc0b4 \uacb8 \uc7a0\uc2dc \ub3d9\ub124 \uc0b0\ucc45. \uc138\uc774\ud504\uc6e8\uc774\ub294 \ud55c\uac00\ud588\ub2e4. \ud734\uc9c0 \uc120\ubc18\uc774 \ud711\ud558\uae34 \ud558\uc9c0\ub9cc \uadf8\ub798\ub3c4 \ud734\uc9c0\ub97c \uc0ac\ub824\uba74 \uc0b4 \uc218 \uc788\ub2e4. (\uacc4\uc18d \uadf8\ub7ac\ub358 \ub4ef.)
K\uc528\uc758 \uc624\ub298\uc758 \uce75\ud14c\uc77c\uc740 mojito. \ub098\ub294 \uadf8\ub0e5 \ub9cc\ub4e4\uc5b4\uc8fc\ub294 \uac70 \uc870\uae08\uc529 \ub9c8\uc2dc\uba70 \ubaa8\ub3d9\uc232.
Box fusion cardio 30\ubd84 \uc815\ub3c4
D \ubd84\uc2dd \uc2a4\ud398\uc15c. \ud480\ubb34\uc6d0 \ub5a1\ubcf6\uc774, \uc21c\ub300, \uc624\ub385\uad6d + \uc544\uae4c \ub2e4 \ubabb \ub9c8\uc2e0 mojito.
\ub3d9\ub124 \uc0b0\ucc45. \uc774\ub7ec\ub2e4 \ubcf4\uba74 \uc5b4\ub290 \ub0a0 \uc5ec\ub984\uc774 \uc640 \uc788\uc744\uc9c0\ub3c4 \ubaa8\ub974\uaca0\ub2e4.
K\uc528\uc640 \ud568\uaed8 \uc694\uac00 30\ubd84 <\/p>\n\n\n\n
4\uc6d4 13\uc77c \uc6d4\uc694\uc77c \ub9d1\uc74c \ubd80\ud65c\uc808 \uc5f0\ud734 \ub9c8\uc9c0\ub9c9\ub0a0
\ube14\ub85c\uadf8 \uc77c\uae30 \uc815\ub9ac\ud558\uba70 \ub77c\ub5bc. \uba70\uce60 \ud479 \uc798 \uc26c\uc5c8\ub2e4.
B \ub0c9\ub3d9 \ud53c\uc790\uc640 spumoni
\ubd04\ubcd5 \ucb10\uba70 \ub3d9\ub124 \uc0b0\ucc45
\uc624\ub298\ub3c4 \ubaa8\ub3d9\uc232. \uba70\uce60 \ub2ec\ub824\uc11c \uc774\uc81c \ucc9c\ucc9c\ud788 \uc870\uae08\uc529 \ud574\ub3c4 \ub420 \uac83 \uac19\ub2e4.
\ub0b4\uc77c\ubd80\ud130 \ub610 \uc5f4\uc2ec\ud788 \uc77c \ud574\uc57c \ud558\ub2c8 \uc9d1 \uc815\ub9ac\ud558\uace0 \ub8f8\ubc14 \uc77c \uc2dc\ud0a4\uace0. \uc628\uc218\ub9e4\ud2b8 \ubb3c \ubeb4\uc11c \uc815\ub9ac\ud558\uace0 \ub098\ub2c8 \uacf5\uc2dd\uc801\uc73c\ub85c \uaca8\uc6b8\uc774 \ub05d\ub09c \uac83 \uac19\uc740 \ub290\ub08c\uc774\ub2e4.
Mixed cardio 45\ubd84
D \ubc30\ub2ec \ubc18\ucc2c \ud574\ubb3c\ud30c\uc804, \ucf69\ube44\uc9c0 \ucc0c\uac1c\uc640 \ubd88\uace0\uae30
\uce74\ud478\uce58\ub178
K\uc528\uc640 \ud568\uaed8 \uc694\uac00 40\ubd84
\uc790\uc790.<\/p>\n\n\n\n
4\uc6d4 14\uc77c \ud654\uc694\uc77c \ub9d1\uc74c
\uc804\ub0a0 \ubc24 \uc804\uc790\ub3c4\uc11c\uad00\uc5d0\uc11c \ucc45\ub4e4\uc744 \ub4a4\uc801\uac70\ub9ac\ub2e4 \ub2a6\uac8c \uc7a0\ub4e4\uc5c8\ub2e4. \uba70\uce60\uac04 \uac8c\uc784\ud558\ub290\ub77c \uac19\uc740 \uc790\uc138\ub85c \uc624\ub798 \uc788\uc5b4\uc11c\uc778\uc9c0 \ub610\ub294 \uc5b4\uc911\uac04\ud55c \uc6b4\ub3d9\ub7c9 \ub54c\ubb38\uc778\uc9c0 \ubab8\uc774 \uc5ec\uae30\uc800\uae30 \ubed0\uadfc\ud574\uc11c \uc544\uce68 \uc694\uac00 \ub300\uc2e0 \uac04\ub2e8\ud55c \uc2a4\ud2b8\ub808\uce6d\ub9cc.
B \ubc30\ub2ec \ubc18\ucc2c \ub5a1\ub9cc\ub450\uad6d
\ucc38\uce58\uce94 \ub530\ub193\uc740 \uac83\uc774 \uc788\uc5b4 \uc591\ud30c\ub791 \ud53c\ud074\uc744 \ub2e4\uc9c0\uace0 \ud6c4\ucd94\uc640 \ub9c8\uc694\ub124\uc988\ub97c \ub123\uc5b4 \ucc38\uce58\uc0d0\ub7ec\ub4dc\ub97c \ub9cc\ub4e4\uc5c8\ub2e4. K\uc528\uac00 \uc0bc\uac01\uae40\ubc25\uc744 \ub9cc\ub4e4\uc5b4 \ub3c4\uc2dc\ub77d\ub3c4 \uc2f8\uace0 \ub0b4 \uac83\ub3c4 \ud558\ub098 \ub9cc\ub4e4\uc5b4 \uc90c.
\ub77c\ub5bc \ub9c8\uc2dc\uba70 \uc624\uc804 \uadfc\ubb34 \uc2dc\uc791. \uac19\uc740 \uc790\uc138\ub85c \uc624\ub798 \uc788\uc9c0 \uc54a\uc73c\ub824 \uc5ec\uae30\uc800\uae30 \uc62e\uaca8\uac00\uba70 \uc77c\uc744 \ud558\uace0 \uc788\ub2e4. \uc624\ub298\uc740 \uc2dd\ud0c1.
\uac04\ub9cc\uc5d0 \ub2e4\uc2dc \uadfc\ubb34 \uc2dc\uc791\ud588\ub354\ub2c8 \ucc98\ub9ac\ud560 \uc77c\ub4e4\uc774 \ub9ce\ub2e4. \uadf8 \uc640\uc911\uc5d0 \uba38\ub9ac\uc5d0 \uae40 \ub098\ub294 \uc77c\ub3c4 \uc880 \uc788\uc5c8\uace0.
L \ubc1c\ucf54\ub2c8\uc5d0 \ub098\uac00 \ud587\ubcd5\uc744 \ucb10\uba70 \uc0bc\uac01\uae40\ubc25\uc744 \uba39\uc5c8\ub2e4.
\ud6c4\uc2dd \uc0bc\uc544 \ub9cc\ub4e0 \ub9c8\ucc28 \ub77c\ub5bc\uac00 \uc704\uc5d0 \uc880 \uc790\uadf9\uc801\uc778 \ub4ef. \uc544\ubb34\ub798\ub3c4 \ub179\ucc28\ub791 \uc798 \uc548 \ub9de\ub294 \uac83 \uac19\ub2e4. \uac00\ub054\uc529\ub9cc \ub9c8\uc154\uc57c\uaca0\ub2e4.
\uc624\ud6c4 \uadfc\ubb34. \uc774\ubc88 \uc8fc\ub294 \ud68c\uc758\uc758 \uc5f0\uc18d. \uc2dc\uac04\uc774 \uc544\uc8fc \uc798 \uac04\ub2e4\ub294 \uc7a5\uc810\uc774 \uc788\ub294 \ubc18\uba74 \ud68c\uc758\uc5d0 \ub530\ub77c \uc2dc\uac04 \ub0ad\ube44\ucc98\ub7fc \ub290\uaef4\uc9c8 \ub54c\uac00 \uc788\uae30\ub3c4 \ud558\ub2e4…
Mixed cardio 50\ubd84
D \ubc30\ub2ec \ubc18\ucc2c \uc591\ubc30\ucd94 \uc308, \uc81c\uc721\ubcf6\uc74c, \uac15\ub41c\uc7a5
\ub3d9\ub124 \uc0b0\ucc45
\ubaa8\ub3d9\uc232. \uc5b4\ub290 \uc815\ub3c4 \uc775\uc219\ud574\uc84c\ub098 \uc2f6\uc5c8\ub294\ub370 \ub610 \uc0c8\ub85c\uc6b4 \ub178\ub3d9 \uc9c0\uc2dc\uac00…;
\ub0b4\uc77c\ub3c4 \uadfc\ubb34\ub77c \uc77c\ucc0d \uc790\uc57c\ud558\ub294\ub370 \ub610 \uc774\uac83\uc800\uac83 – \uc624\ub514\uc624\ud074\ub9bd\ub3c4 \ub4e3\uace0 \ube14\ub85c\uadf8\ub3c4 \uc5c5\ub370\uc774\ud2b8 \ud558\uace0 – \ub2a6\uc5b4\uc84c\ub124… \uc790\uc790. <\/p>\n\n\n\n
4\uc6d4 15\uc77c \uc218\uc694\uc77c \ub9d1\uc74c
\ub2a6\uac8c \uc790\uc11c \uc544\uce68\uc5d0 \uafb8\ubb3c\uafb8\ubb3c \ud798\ub4e4\uac8c \uc77c\uc5b4\ub0ac\ub2e4. \uc7ac\ud0dd\uc774\ub77c\uace0 \ud574\ub3c4 \ud654\uc0c1\ud68c\uc758\ub97c \uacc4\uc18d\ud558\ub2c8 \ub54c\ub85c\ub294 \uc0ac\ubb34\uc2e4 \uadfc\ubb34\ubcf4\ub2e4 \ub354 \ube61\uc13c \ub290\ub08c\uc774\ub2e4.
\ub77c\ub5bc \ud55c \uc794 \ub9c8\uc2dc\uba70 \uc815\uc2e0 \ucc28\ub9ac\uace0
B \ud638\ubc00 \ud06c\ub798\ucee4\uc5d0 \ud06c\ub9bc\uce58\uc988, \ud5c8\uba38\uc2a4 \ub4f1\ub4f1 \uc774\uac83\uc800\uac83 \uc870\uae08\uc529 \ub0a8\uc740 \uac83\ub4e4\uacfc \uc544\ubcf4\uce74\ub3c4 \ubc18 \uac1c \uc5b9\uc5b4\uc11c & \ub450\uc720
\uc624\uc804 \uadfc\ubb34
L \uc0d0\ub7ec\ub4dc \uc57c\ucc44 \uc870\uae08 \ub0a8\uc740 \uac83, \uc0d0\ub7ec\ub9ac, \ube44\ud2b8 \ub4f1 \uc2dc\ub4e4\uc2dc\ub4e4\ud55c \uc57c\ucc44\uc5d0 \uc5bc\ub824\ub454 \ubc14\ub098\ub098, \uc0dd\uac15, flax seeds, chia seeds \ubb3c \uc794\ub729 \ub123\uace0 \uac08\uc544\uc11c \uc2a4\ubb34\ub514\ucc98\ub7fc. \uc624\ub298 \uc644\uc804 \uc794\ubc18 \ucc98\ub9ac\uc758 \ub0a0\uc774\uad6c\ub098.
\uc624\ud6c4 \uadfc\ubb34 – \uc138 \uc2dc\uac04 \ub0b4\ub0b4 \ud68c\uc758.. \uc544\uc774\uace0.
\uc77c\ud558\uace0 \uc788\ub294\ub370 K\uc528 \uc5f0\ub77d – \uc218\uc694\uc77c\uc774 \uc2dd\ub2f9\ub4e4\uc744 \ub3d5\uae30 \uc704\ud55c \uc678\uc2dd\uc758 \ub0a0\uc774\ub77c\ub098. \uc774\ub7f0 \uac74 \ub610 \ub0c9\ud07c \ucc38\uc5ec\ud55c\ub2e4.
Mixed cardio 30\ubd84. \uc5f0\ub2ec\uc544 \ube44\uc2b7\ud55c \uc6b4\ub3d9\uc774\ub77c \ubc1c\uc5d0 \ubb34\ub9ac\ub97c \uc904\uae4c\ubd10 \uc880 \uc124\ub801\uc124\ub801 \ud568.
D \uce58\ud0a8. \uac1c\ud45c\ubc29\uc1a1\uc744 \ubcf4\uba74\uc11c.
\ubaa8\ub3d9\uc232. \uc624\ub298\uc740 \uc2dc\uac04\uc744 \uc815\ud574\ub450\uace0 \ud588\ub2e4. 7\uc2dc \uc758\ub8cc\uc885\uc0ac\uc790\ub4e4\uc5d0 \ub300\ud55c \uac10\uc0ac\ud45c\uc2dc \uc2dc\uac04\uae4c\uc9c0\ub9cc.
\uc800\ub141 \ub3d9\ub124 \uc0b0\ucc45
\uc53b\uace0 \uacf5\ubd80
\uc774\uc81c \uc9c4\uc9dc \uc794\ub2e4. <\/p>\n\n\n\n
4\uc6d4 16\uc77c \ubaa9\uc694\uc77c \ub9d1\uc74c
\uc774\ub978 \uc0c8\ubcbd\uc5d0 \uc7a0\uae50 \uae68\uc11c \ucc45\uc77d\ub2e4 \ub2e4\uc2dc \uafc0\uc7a0.
\ub77c\ub5bc
B \ubc30\ub2ec \ubc18\ucc2c \ucf69\ube44\uc9c0 \ucc0c\uac1c + \uc624\ud2b8\ubc00
\uc624\uc804 \uadfc\ubb34
L \uc0b6\uc740 \ub2ec\uac40 \ub450 \uac1c
\uc624\ud6c4 \uadfc\ubb34
Arms + a bit of cardio 35\ubd84. \uc9d1\uc5d0 3lbs \ubc16\uc5d0 \uc5c6\ub294\ub370 5lbs weights \uc788\uc73c\uba74 \uc88b\uc744 \uac83 \uac19\ub2e4.
D \ubc30\ub2ec \ubc18\ucc2c \ub3fc\uc9c0\uac08\ube44 + \uc544\uc2a4\ud30c\ub77c\uac70\uc2a4, \ubc11\ubc18\ucc2c\ub4e4
\ub3d9\ub124 \uc0b0\ucc45
\uc694\uac00 40\ubd84
\ubaa8\ub3d9\uc232
\uacf5\ubd80<\/p>\n\n\n\n
4\uc6d4 17\uc77c \uae08\uc694\uc77c \ud750\ub9bc
\ub77c\ub5bc – \uc8fc\ub9d0\uc774 \uc815\ub9d0 \ube68\ub9ac \ub3cc\uc544\uc628\ub2e4. \uc2eb\ub2e4\ub294 \uac74 \uc544\ub2c8\uace0 \u314e
\uc624\uc804 \uadfc\ubb34
B \ub2ec\uac40 \ud770\uc790\uac00 \ub4e4\uc5c8\ub2e4\ub294 \ud504\ub85c\ud2f4 \ubc14(\uc7ac\ub8cc\uac00 \uc2ec\ud50c\ud574\uc11c \uc0ac \ubd24\ub294\ub370 \uc5b4\uc6b0 \ub9db\uc5c6\uc5b4. \uc0ac \ub454 \uac83\ub9cc \uba39\uace0 \uc774\uc820 \uc548 \uc0b4 \ub4ef) & \ub450\uc720 \ud55c \uc794
\uc624\ud6c4 \uadfc\ubb34 – \ub0b4\ub0b4 \ud68c\uc758
\uae08\uc694\uc77c\uc774\ub77c \uadf8\ub7f0\uc9c0 \uc6b4\ub3d9 \ud558\uae30 \uc2eb\uc5b4 \uc2a4\ud0b5
D \ubaa8\ub4ec \uc21c\ub300, \ub9e4\uc6b4 \uaf2c\ud22c\ub9ac \ubcf6\uc74c \ud22c\uace0
\ub3d9\ub124 \uc0b0\ucc45
\uc77c\ucc0d \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uc5c8\ub2e4\uac00 \ubc24\uc5d0 \uae68\uc11c \ubaa8\ub3d9\uc232 \uc880 \ud558\ub2e4 \ub2e4\uc2dc \uc7a0<\/p>\n\n\n\n
4\uc6d4 18\uc77c \ud1a0\uc694\uc77c 4\uc6d4 19\uc77c \uc77c\uc694\uc77c 4\uc6d4 20\uc77c \uc6d4\uc694\uc77c 4\uc6d4 11\uc77c \ud1a0\uc694\uc77c \ub9d1\uc74c \uad6c\ub984 \uc870\uae08 \ub77c\ub5bc\uc77c\ucc0c\uac10\uce58 (\uc77c\uacf1\uc2dc \ucbe4) \ub3d9\ub124 \uc0b0\uc5d0 \uc62c\ub77c\uac14\ub2e4. \uc774\ub978 \uc2dc\uac04\uc774\ub77c \uc0ac\ub78c\ub4e4\uc774 \ub9ce\uc774 \uc5c6\uc5b4\uc11c \uac77\uae30 \uc88b\uc558\ub2e4. \ud145 \ube48 \ubc84\uc2a4 \ud0c0\uace0 \ub0b4\ub824\uc640 \uc9d1\uc5d0 \uc654\ub294\ub370 \uc624\ub294 \uae38\uc5d0 \uc9c0\ub098\uc628 \ub2e4\ub978 \ub3d9\ub124 \ubaa8\uc2b5\uc774 \uc5b4\ucc0c\ub098 \ubc18\uac11\ub358\uc9c0.B \ubc30\ub2ec \ubc18\ucc2c \uc21c\ub450\ubd80 \ucc0c\uac1c, \ub2ec\uac40 \ud504\ub77c\uc774\uad70\uac83\uc9c8 – \ub545\ucf69, \ucf54\ucf54\ub11b \uce69 \uc2a4\ub0b5\uacfc \ub9c8\ucc28 \uc18c\uc774 \ub77c\ub5bc \ub9c8\uc2dc\uba70 \ubaa8\ub3d9\uc232. \ud301\uc744 \ucc3e\uc544\ubd10\uac00\uba74\uc11c \ud558\ub294 \uac8c \uc544\ub2c8\ub77c […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[1],"tags":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":8542,"url":"http:\/\/ddalgy.com\/ana\/?p=8542","url_meta":{"origin":8566,"position":0},"title":"2020\ub144, \uc774\uc0c1\ud55c \ub0a0\ub4e4\uc758 \uae30\ub85d – 4\uc6d4 \ucd08\uc21c","date":"April 1, 2020","format":false,"excerpt":"4\uc6d4 1\uc77c \uc218\uc694\uc77c \ube44\uc624\ub2e4 \ud750\ub9bc\uc544\uce68 \uc694\uac00 - Freedom flow 60\ubd84\ub77c\ub5bc\uc624\uc804 \uadfc\ubb34BL \uc624\ud2b8\ubc00+\uc694\uac70\ud2b8+\ubc14\ub098\ub098+\uce58\uc544\uc528Mixed cardio 20\ubd84\uc624\ud6c4 \uadfc\ubb34\ucf54\ucf54\ub11b \uce69 \uc2a4\ub0b5D \ubc30\ub2ec \ubc18\ucc2c - \uace0\ub4f1\uc5b4 \uae40\uce58\ucc1c, \ub450\ubd80 \ubbf8\uc5ed \ubbf8\uc18c\uad6d, \ubc11\ubc18\ucc2c\uce74\ud478\uce58\ub178\ub3d9\ub124 \ud55c \ubc14\ud034 - \uc138\uc774\ud504\uc6e8\uc774\uc5d0\uc11c \ud55c\ubc88\uc5d0 \uc1fc\ud551\ud560 \uc218 \uc788\ub294 \uc0ac\ub78c \uc218\ub97c \uc81c\ud55c\ud558\uace0 \uc788\uc5c8\ub2e4. 4\uc6d4 2\uc77c \ubaa9\uc694\uc77c \ud750\ub9bc\uc804\ub0a0 \uc7a0\uc744 \uc124\uccd0\uc11c \uc870\uae08 \ub2a6\uac8c \uc77c\uc5b4\ub0a8\ub77c\ub5bcB \ud06c\ub798\ucee4&\ud06c\ub9bc\uce58\uc988, \ub0ab\ub610, \uc0dd\u2026","rel":"","context":"In "\u65e5\u5e38"","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":8529,"url":"http:\/\/ddalgy.com\/ana\/?p=8529","url_meta":{"origin":8566,"position":1},"title":"2020\ub144, \uc774\uc0c1\ud55c \ub0a0\ub4e4\uc758 \uae30\ub85d – 3\uc6d4","date":"March 29, 2020","format":false,"excerpt":"\uc804 \uc138\uacc4\uc758 \ubaa8\ub4e0 \uc0ac\ub78c\ub4e4\uc774 \uc9c0\uae08\ucc98\ub7fc \uac19\uc740 \ub450\ub824\uc6c0\uc744 \ub290\uaf08\ub358 \uc801\uc774 \ub610 \uc788\uc5c8\uc744\uae4c...? \ubc31\uc5ec\ub144 \uc804 \ubb34\uc11c\uc6b4 \uc9c8\ubcd1\uc774 \ub3cc \ub54c\ub294 \ub2e4\ub978 \uacf3\uc758 \uc18c\uc2dd\uc744 \uc804\ud574\ub4e4\uc744 \uc218\ub294 \uc788\uc5c8\uc744\uae4c? \uc5b4\uc81c\uac00 \uc624\ub298\uac19\uace0 \ub0b4\uc77c\ub3c4 \uc624\ub298\uac19\uc740 \uc0dd\ud65c\uc744 \ud558\ub2e4\ubcf4\ub2c8 \ub9e4\uc77c \ub9e4\uc77c \uc870\uae08\uc529\uc774\ub77c\ub3c4 \uae30\ub85d\uc744 \ud574\ub450\uc5b4\uc57c\uaca0\ub2e4\ub294 \uc0dd\uac01\uc774 \ub4e0\ub2e4. 3\uc6d4 14\uc77c \ud1a0\uc694\uc77c \ub9d1\uc74c\ud5e4\uc5b4\ucef7, \ub7a9 \ud14c\uc2a4\ud2b8 \uad00\ub828 \uc758\uc0ac \ub9cc\ub0a8. K\uc528 \uc7a0\uc2dc \uc9c1\uc7a5\uc5d0 \ub4e4\ub97c \uc77c\uc774\u2026","rel":"","context":"In "\u65e5\u5e38"","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":8980,"url":"http:\/\/ddalgy.com\/ana\/?p=8980","url_meta":{"origin":8566,"position":2},"title":"2021\ub144 9\uc6d4 Tofino (5)","date":"October 17, 2021","format":false,"excerpt":"9\uc6d4 29\uc77c \uc218\uc694\uc77c \uac04\ub9cc\uc5d0 \uc880 \uc138\uac8c \uc790\uc804\uac70\ub97c \ud0c0\uc11c\uc778\uac00 \ub2e4\ub9ac\uac00 \ud654\ub048\uac70\ub824 \uc7a0\ub4e4\uae30\uac00 \ud798\ub4e4\uc5c8\ub294\ub370 \ud2b8\ub808\uc77c\ub7ec\ub97c \ub54c\ub9ac\ub294 \ube57\uc18c\ub9ac\uc5d0 \uc138\uc2dc \ubc18\ucbe4 \uc77c\uc5b4\ub0ac\ub2e4. \uc57d\ud558\uac8c \uc2dc\uadf8\ub110\uc774 \uc7a1\ud600\uc11c \uc624\ub79c\ub9cc\uc5d0 \ud2b8\uc704\ud130 \uc811\uc18d\ub3c4 \ud574 \ubcf4\uace0. (\ud2b8\uc704\ud130\ub294 \uc0ac\uc9c4\uc774 \uc5c6\uc5b4\uc11c \uadf8\ub7f0\uc9c0 \uc870\uae08\uc529 \ubcfc \uc218 \uc788\ub2e4.) \ubcc4\ub85c \ud765\ubbf8\ub3c4 \uc5c6\uace0, \uc878\ub9b0 \uac83 \uac19\uc740\ub370 \ub208\uc744 \uac10\uc73c\uba74 \ube57\uc18c\ub9ac\uac00 \ub108\ubb34 \uc2dc\ub044\ub7fd\uace0. \uadf8\ub7ec\ub2e4 \ubb38\ub4dd \ubc1c \ucabd\uc758 \uce68\ub0ad\uc774\u2026","rel":"","context":"In "\uf937\u4e0a"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ddalgy.com\/ana\/wp-content\/uploads\/2021\/10\/5-2.jpeg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6017,"url":"http:\/\/ddalgy.com\/ana\/?p=6017","url_meta":{"origin":8566,"position":3},"title":"\uc5f0\ud734","date":"May 19, 2003","format":false,"excerpt":"5\uc6d4 19\uc77c \uc6d4\uc694\uc77c \uc544\uce68 \uc624\ub298\uc740 \ube45\ud1a0\ub9ac\uc544 \ub370\uc774(Victoria Day)\ub77c\uace0 \ube45\ud1a0\ub9ac\uc544\uc5ec\uc655\uc758 \uc0dd\uc77c\uc744 \ucd95\ud558\ud558\ub294 \uae30\ub150\uc77c\uc774\ub2e4.(\uc0dd\ud65c\uc5d4 \uc544\ubb34\ub7f0 \uc601\ud5a5\uc744 \ubbf8\uce58\uc9c0\ub294 \uc54a\uc9c0\ub9cc, \uc774 \ub098\ub77c\ub294 \uc601\uad6d\ub839\uc774\ub2e4. \ud654\ud3d0\uc5d0\ub3c4 \uc601\uad6d\uc5ec\uc655\uc758 \uadf8\ub9bc\uc774 \uadf8\ub824\uc838 \uc788\ub2e4.) \uc6d4\uc694\uc77c\uc774 \uacf5\ud734\uc77c\uc778 \ub355\ubd84\uc5d0 \ud1a0\uc77c\uc6d4 \uc5f0\ud734(\uc774\ub098\ub77c \uc0ac\ub78c\ub4e4\uc740 long weekend \ub77c\uace0 \ud558\ub354\uad70)\uac00 \ub418\ub294 \uc148\uc774\ub2e4. \uc6b0\ub9ac\uc9d1\uc740 \uc0c1\ub2f9\ud788 \uc870\uc6a9\ud55c \ud3b8\uc774\uc9c0\ub9cc(\uc717\uc9d1 \uac78\uc5b4\ub2e4\ub2d0 \ub54c \ub098\ub294 \uc090\uaebd \uc18c\ub9ac\ub9cc \ube7c\uba74), \uadf8\ub798\ub3c4 \uc624\ub298\uc740 \ubcf4\ud1b5\uc758 \uc6d4\uc694\uc77c\ubcf4\ub2e4\u2026","rel":"","context":"In "\u65e5\u5e38"","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":8315,"url":"http:\/\/ddalgy.com\/ana\/?p=8315","url_meta":{"origin":8566,"position":4},"title":"Keats Island & Gibson Backpacking","date":"June 8, 2018","format":false,"excerpt":"\ubaa8\uc784\uc5d0\uc11c \ub9cc\ub098 \ud568\uaed8 \ucea0\ud551\uc744 \ub2e4\ub2c8\uba70 \uc815\ub4e4\uc5c8\ub358 P\ub2d8\uacfc J\ub2d8\uc774 \ud55c\uad6d\uc73c\ub85c \uac00\uc168\ub2e4. \uac15\uc6d0\ub3c4 \uc0b0\uace8\uc5d0\uc11c \uc790\uae09\uc790\uc871\uc758 \uc870\uc6a9\ud55c \uc0b6\uc744 \uc2e4\ucc9c\ud558\uace0 \uc2f6\uc73c\uc2dc\ub2e4\uace0. \ucd9c\uad6d \uc804 \ub0a0 \ud568\uaed8 \uc800\ub141\uc744 \uba39\uace0 \ud638\uc22b\uac00\ub97c \uc0b0\ucc45\ud588\ub2e4. \uc544\ub984\ub2f5\uace0 \ud3c9\ud654\ub85c\uc6cc \ubcf4\uc774\uc9c0\ub9cc \ubc15\uc950\uc640 \ubaa8\uae30\ub4e4\uc774 \uc5f4\uc2ec\ud788 \ub0a0\uc544\ub2e4\ub2c8\uace0 \uc788\uc5c8\uc74c \u314b\u314b \uc9d1\uacfc \ucc28\ub97c \ubaa8\ub450 \uc815\ub9ac\ud558\uc168\uae30\uc5d0 \uc6b0\ub9ac\uc9d1\uc5d0\uc11c \uc8fc\ubb34\uc2dc\uace0 \ub2e4\uc74c\ub0a0 \uacf5\ud56d\uc73c\ub85c \uac19\uc774 \uac00\uae30\ub85c \ud588\ub2e4. \uacf5\ud56d \uac00\uae30 \uc804 \uce90\ub098\ub2e4\uc2dd \uc544\uce68\uc744\u2026","rel":"","context":"In "\uf937\u4e0a"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ddalgy.com\/ana\/wp-content\/uploads\/2018\/06\/IMG_8507.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7227,"url":"http:\/\/ddalgy.com\/ana\/?p=7227","url_meta":{"origin":8566,"position":5},"title":"\uc790\uc804\uac70 \uc77c\uae30","date":"May 15, 2017","format":false,"excerpt":"K\uc528\ub294 \uc5b4\ub290 \ub54c\uace0 \ub9cc\ud654\ub97c \uc77d\uace0 \uc788\ub294\ub370, \uc9c0\ub09c \uaca8\uc6b8\ubd80\ud130\ub294 \uc790\uc804\uac70\uc5d0 \ub300\ud55c \ub9cc\ud654\ub97c \uc5f4\uc2ec\ud788 \uc77d\uae30 \uc2dc\uc791\ud588\ub2e4. \uadf8\ub7ec\ub2e4 \uc911\uace0\uac70\ub798 \uc0ac\uc774\ud2b8\uc5d0\uc11c \uc790\uc804\uac70\ub97c \ucc3e\uc544\ubcf4\uae30 \uc2dc\uc791\ud588\ub2e4. \uadf8\ub7ec\uae38 \uc5b4\uc5b8 \uba87 \uac1c\uc6d4, 2\uc6d4\uc758 \uc5b4\ub290 \ub0a0 K\uc528\uac00 \uc790\uc804\uac70 \uad6c\uacbd\uc744 \ud558\ub7ec \uac00\uc790\uace0 \ud55c\ub2e4. \uad6c\uacbd\ub9cc \ud558\ub9ac\ub77c\ub358 K\uc528\uc758 \uc0dd\uac01\uacfc\ub294 \ub2ec\ub9ac \uadf8 \ub0a0 \ub098\ub294 \uc790\uc804\uac70\ub97c \ub35c\ub801 \uc0ac \ub4e4\uace0 \ub4e4\uc5b4\uc624\uac8c \ub41c\ub2e4. \ub9c8\uc9c0\ub9c9\uc73c\ub85c \uc790\uc804\uac70\ub97c \ud0d4\ub358\u2026","rel":"","context":"In "\u65e5\u5e38"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/ddalgy.com\/ana\/wp-content\/uploads\/2017\/05\/IMG_1134.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=\/wp\/v2\/posts\/8566"}],"collection":[{"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8566"}],"version-history":[{"count":11,"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=\/wp\/v2\/posts\/8566\/revisions"}],"predecessor-version":[{"id":8581,"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=\/wp\/v2\/posts\/8566\/revisions\/8581"}],"wp:attachment":[{"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8566"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8566"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ddalgy.com\/ana\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8566"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\uc544\uce68\uc5d0 \uafb8\ubb3c\uafb8\ubb3c \uc77c\uc5b4\ub0ac\ub354\ub2c8 K\uc528\ub294 \uc7a5\ubcf4\ub7ec \ub098\uac04\ub2e4\uace0. \ub0b4\ub0b4 \uc2a4\uc2a4\ub85c \uc544\uce68\ud615 \uc778\uac04\uc778 \uc904 \uc54c\uace0 \uc0b4\uc544\uc654\ub294\ub370 \uc544\ub2cc\uc9c0\ub3c4 \ubaa8\ub974\uaca0\ub2e4.
B \ub0b4\uac00 \uc88b\uc544\ud558\ub294 \ube75\uc9d1\uc5d0\uc11c K\uc528\uac00 \ub300\uac15 \uc9d1\uc5b4\uc628 \ube75\ub4e4\uacfc \uc544\uba54\ub9ac\uce74\ub178
\uacf5\ubd80 \ucabc\ub054 & \ubaa8\ub3d9\uc232
Global citizen online concert<\/em>
D K\uc528\uac00 \ub9cc\ub4e0 \uce20\ucf00\ub9c8\uad6c\ub85c, \ub545\ucf69\uc774\ub791 \uc9ed\uc9e4\ud55c \uacfc\uc790\ub958
\ub3d9\ub124 \uc0b0\ucc45
\uc694\uac00 40\ubd84
\uc601\ud654 The Farewell<\/em><\/p>\n\n\n\n
\ubaa8\ub3d9\uc232\uc73c\ub85c \uc2dc\uc791\ud558\ub294 \uc77c\uc694\uc77c \uc544\uce68 \u314b
B \ub2ec\uac40 \uc5b9\uc740 \ub77c\uba74
\uce74\ud478\uce58\ub178
K\uc528\uc640 \uc694\uac00 40\ubd84
D \ud584\ubc84\uac70
Mixed cardio 50\ubd84
\uc74c\uc545 \ubc29\uc1a1 \ud2c0\uc5b4\ub450\uace0 \uacf5\ubd80
\uc8fc\ub9d0\uc774 \ud719 \uc9c0\ub098\uac14\ub2e4…<\/p>\n\n\n\n
\uc77c\uc5b4\ub098\uc11c K\uc528 \ucc38\uce58\ub9c8\uc694 \uc0bc\uac01\uae40\ubc25 \ub9cc\ub4e4\uc5b4 \uc8fc\uace0…
B \ud638\ubc00 \ud06c\ub798\ucee4\uc5d0 \ucc38\uce58\ub9c8\uc694 \uc5b9\uace0 \ub77c\ub5bc\uc640 \ud568\uaed8.
\uc624\uc804 \uadfc\ubb34. \uc9d1\uc5d0\uc11c \uc77c\ud574\ub3c4 \uc6d4\uc694\ubcd1\uc774 \uc788\ub294 \uac83\uc778\uac00… \uc624\ub298\uc740 \uc5b4\ucc0c\ub098 \uc77c\ud558\uae30\uac00 \uc2eb\uc740\uc9c0. \ubab8\ub3c4 \ucc0c\ubfcc\ub465\ud558\uace0.
L \ub450\uc720 \ud55c \uc794
\uc624\ud6c4 \uadfc\ubb34
\uc810\uc2ec\uc774 \uc560\ub9e4\ud558\uac8c \ub2a6\uc5b4\uc838 \uc800\ub141 \uba39\uc744 \ub54c\uae4c\uc9c0 \ub0ab\ub610 \ud55c \ud329 \uba39\uace0 \ubc84\ud2f0\uae30\ub85c.
\uc694\uac00 30\ubd84. \uc6b4\ub3d9\ub3c4 \ud558\uae30 \uc2eb\uace0 \ub2e4 \uadc0\ucc2e\uc544\uc11c \uac70\uc758 \uc2a4\ud2b8\ub808\uce6d.
D \ubc30\ub2ec \ubc18\ucc2c – \ube44\ube54\ub9cc\ub450, \ub450\ubd80 \ubbf8\ud2b8\ubcfc \ud0d5\uc218, \uc624\uc9d5\uc5b4 \ubb34\uad6d & \uae4d\ub450\uae30. \uc624\uc9d5\uc5b4 \ubb34\uad6d\uc774\ub098 \uae4d\ub450\uae30\uac19\uc740 \uc74c\uc2dd\uc744 \uba39\uc73c\uba74 \uc6ec\uc9c0 \ud5a5\uc218\uc5d0 \uc816\uc73c\uba74\uc11c \uac10\uc0ac\ud558\ub294 \ub9c8\uc74c\uc774 \uc0dd\uae34\ub2e4. \ubc25\uc744 \ub9db\ub098\uac8c \uba39\uace0 \ub0ac\ub354\ub2c8 \uc6ec\uc9c0 \ud798\ub3c4 \ub098\uace0 \uae30\ubd84\uc774 \uc88b\uc544\uc838\uc11c \uc990\uac81\uac8c \ubaa8\ub3d9\uc232.
\uc774\uc6c3\ub4e4\uacfc \ud568\uaed8 7\uc2dc\uc5d0 \uc758\ub8cc\ubd09\uc0ac\uc790\ub4e4\uc5d0 \ub300\ud55c \uac10\uc0ac\uc758\uc2dd(\ub0c4\ube44\ub69c\uaed1 \ub450\ub4dc\ub9ac\uae30…)\uc744 \uce58\ub974\uace0 \ub3d9\ub124 \uc0b0\ucc45.
\ub610 \ubaa8\ub3d9\uc232 \ud558\ub2e4\uac00 \uc798 \ucc38. \uac00\ub9cc \ubcf4\uba74 \ub04a\uc784\uc5c6\uc774 \ub178\ub3d9\ud574\uc11c \ube5a\uac1a\ub294 \uac8c\uc784\uc778\ub370 (\ub2e4 \uac1a\uc73c\uba74 \ub610 \ub5a1\ubc25\uc744 \ub365\uc369 \ubb3c\uace0 \ub354 \ud070 \ube5a\ub354\ubbf8\ub85c…) \uba4d\ud558\ub2c8 \ub09a\uc2dc\ud558\uace0 \uc870\uac1c \uce90\ub2e4\ubcf4\uba74 \uc740\uadfc\ud788 \ub9c8\uc74c\uc774 \ud3b8\ud574\uc9c4\ub2e4.
\uc5b4\uca44\uac70\ub098… \uc624\ub298\uc740 \uc9c4\uc9dc \ud5d0\ub801\ud558\uac8c \ubcf4\ub0c8\uc73c\ub2c8 \ub0b4\uc77c\uc740 \ub610 \ud798\ub0b4\uc11c \uc5f4\uc2ec\ud788 \uc0b4\uc544\ubcf4\uc790. <\/p>\n","protected":false},"excerpt":{"rendered":"