{"id":939,"date":"2026-07-14T02:41:21","date_gmt":"2026-07-13T17:41:21","guid":{"rendered":"https:\/\/wewellinfo.com\/kr\/uncategorized\/male-sarcopenia-lower-body-strength\/"},"modified":"2026-07-18T18:22:08","modified_gmt":"2026-07-18T09:22:08","slug":"male-sarcopenia-lower-body-strength","status":"publish","type":"post","link":"https:\/\/wewellinfo.com\/kr\/men-health\/male-sarcopenia-lower-body-strength\/","title":{"rendered":"\ub0a8\uc131 \uadfc\uac10\uc18c\uc99d \uc608\ubc29\uacfc \ud558\uccb4 \uadfc\ub825 \uac15\ud654\ubc95"},"content":{"rendered":"

30\ub300 \uc774\ud6c4 \ub9e4\ub144 \uc904\uc5b4\ub4dc\ub294 \uadfc\uc721, \ud558\uccb4\ubd80\ud130 \uc9c0\ucf1c\uc57c \ud569\ub2c8\ub2e4<\/h2>\n

\uc194\uc9c1\ud788 \uc800\ub294 “\uc6b4\ub3d9\uc740 \ub098\uc911\uc5d0”\ub77c\ub294 \ub9d0\uc744 \uc785\uc5d0 \ub2ec\uace0 \uc0b4\uc558\uc2b5\ub2c8\ub2e4.<\/p>\n

\uadf8\ub7f0\ub370 30\ub300 \uc911\ubc18\uc744 \ub118\uae30\uba74\uc11c, \uc608\uc804\uacfc \ub611\uac19\uc774 \uba39\uace0 \ub611\uac19\uc774 \uc6c0\uc9c1\uc774\ub294\ub370 \ubab8\uc774 \ub354 \uc27d\uac8c \uc9c0\uce58\uace0 \uc0b4\uc740 \ub354 \uc798 \ubd99\ub294 \uac78 \ub290\uaf08\ub294\ub370\uc694. \uc54c\uace0 \ubcf4\ub2c8 \ud2b9\ubcc4\ud55c \uc9c8\ud658\uc774 \uc5c6\uc5b4\ub3c4 \uadfc\uc721\ub7c9\uc740 30\ub300 \uc804\ud6c4\ub97c \uc815\uc810\uc73c\ub85c \ub9e4\ub144 \uc11c\uc11c\ud788 \uc904\uc5b4\ub4e0\ub2e4<\/strong>\uace0 \ud569\ub2c8\ub2e4.<\/p>\n

\uc774 \uae00\uc5d0\uc11c\ub294 \ub0a8\uc131 \uadfc\uac10\uc18c\uc99d\uc774 \uc65c \ubb38\uc81c\uc778\uc9c0, \uadf8\ub9ac\uace0 \ud558\uccb4 \uadfc\ub825\uc744 \uc9c0\ud0a4\ub294 \ud604\uc2e4\uc801\uc778 \ubc29\ubc95\uc744 \uc815\ub9ac\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

Photo: Instituto Alpha Fitness \/ Pexels<\/em><\/p>\n

\uadfc\uac10\uc18c\uc99d\uc774\ub780 \ubb34\uc5c7\uc77c\uae4c\uc694<\/h2>\n

\uadfc\uac10\uc18c\uc99d(Sarcopenia)\uc740 \uace8\uaca9\uadfc\ub7c9\uc774 \uc904\uba74\uc11c \uadfc\ub825\uc774\ub098 \uc2e0\uccb4\uae30\ub2a5\uae4c\uc9c0 \ud568\uaed8 \ub5a8\uc5b4\uc9c0\ub294 \uc0c1\ud0dc<\/strong>\uc785\ub2c8\ub2e4.<\/p>\n

\uadfc\uc721\ub7c9\uc774 \ub0ae\uc73c\uba74\uc11c \uadfc\ub825\uacfc \uc2e0\uccb4\uae30\ub2a5\uc774 \ubaa8\ub450 \ub0ae\uc73c\uba74 ‘\uc911\uc99d \uadfc\uac10\uc18c\uc99d’\uc73c\ub85c \ubd05\ub2c8\ub2e4. 2016\ub144 \uc138\uacc4\ubcf4\uac74\uae30\uad6c\uac00 \uc9c8\ubcd1\ubd84\ub958\ucf54\ub4dc\ub97c \ubd80\uc5ec\ud558\uba74\uc11c, \ub2e8\uc21c \ub178\ud654\uac00 \uc544\ub2c8\ub77c \uad00\ub9ac\u00b7\uce58\ub8cc \ub300\uc0c1 \uc9c8\ud658\uc73c\ub85c \uc778\uc2dd\ub418\uace0 \uc788\ub294\ub370\uc694.<\/p>\n

\uad6d\ub0b4 \ubcd1\uc6d0 \uc790\ub8cc\ub4e4\uc740 \ub300\uccb4\ub85c \uc911\ub144 \uc774\ud6c4 \ud574\ub9c8\ub2e4 \uc57d 1% \uc548\ud30e\uc529 \uadfc\uc721\uc774 \uac10\uc18c<\/strong>\ud558\uace0, \uace0\ub839\uc774 \ub420\uc218\ub85d \ub354 \ube68\ub77c\uc9c4\ub2e4\uace0 \uc124\uba85\ud569\ub2c8\ub2e4. \ub2e4\ub9cc \uac10\uc18c\uc728\uc740 \ud65c\ub3d9\ub7c9\u00b7\uc601\uc591\u00b7\uc9c8\ud658\uc5d0 \ub530\ub77c \ud3b8\ucc28\uac00 \ucee4\uc11c, ‘\ub9e4\ub144 1%’\ub294 \ub300\ud45c\uac12\uc73c\ub85c\ub9cc \uc774\ud574\ud558\uc2dc\ub294 \uac8c \uc815\ud655\ud569\ub2c8\ub2e4.<\/p>\n

\uadfc\uc721\uc774 \uc904\uba74 \uc2dc\uc791\ub418\ub294 \uc545\uc21c\ud658<\/h2>\n

\uadfc\uc721\uc774 \uc904\uba74 \uc65c \ub0a8\uc131 \uac74\uac15\uc5d0 \ubb38\uc81c\uac00 \ub420\uae4c\uc694.<\/p>\n

\"\uadfc\uc721\uc774<\/p>\n

\uadfc\uc721\uc740 \ubab8\uc5d0\uc11c \ud3ec\ub3c4\ub2f9\uc744 \ub9ce\uc774 \uc4f0\ub294 \ud070 \uc870\uc9c1\uc785\ub2c8\ub2e4. \uadf8\ub798\uc11c \uadfc\uc721\ub7c9\uc774 \uc904\uba74 \uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ub5a8\uc5b4\uc9c0\uace0 \ud608\ub2f9 \uc870\uc808\uc774 \ub098\ube60\uc9c0\ub294\ub370\uc694.<\/strong> \uac19\uc740 \uc2dd\uc0ac\uc5d0\ub3c4 \uc0b4\uc774 \ucc0c\uae30 \uc26c\uc6cc\uc9c0\uace0, \uc778\uc290\ub9b0\uc800\ud56d\uc131\u00b7\uc81c2\ud615 \ub2f9\ub1e8 \uc704\ud5d8\uc774 \ucee4\uc9d1\ub2c8\ub2e4. \ud558\uccb4 \uadfc\ub825\uc774 \uc57d\ud574\uc9c0\uba74 \ubb34\ub98e \ub4f1 \uad00\uc808 \ubd80\ub2f4\uacfc \ub099\uc0c1 \uc704\ud5d8\ub3c4 \ub298\uc5b4\ub0a9\ub2c8\ub2e4.<\/p>\n

\uc989 ‘\uadfc\uc721\ub7c9\u2193 \u2192 \ub300\uc0ac\ub7c9\u2193 \u2192 \uccb4\uc9c0\ubc29\u2191\u00b7\ub2f9\ub1e8\u00b7\uad00\uc808\uc9c8\ud658 \uc704\ud5d8\u2191’\uc758 \uc545\uc21c\ud658\uc774 \ub9cc\ub4e4\uc5b4\uc9d1\ub2c8\ub2e4.<\/p>\n

\ub2e8\ubc31\uc9c8, \uc5bc\ub9c8\ub098 \uba39\uc5b4\uc57c \ud560\uae4c\uc694<\/h2>\n

\uadfc\uc721\uc744 \uc9c0\ud0a4\ub294 \uccab \ubc88\uc9f8 \uc7ac\ub8cc\ub294 \ub2e8\ubc31\uc9c8\uc785\ub2c8\ub2e4.<\/p>\n

\uadfc\uac10\uc18c\uc99d \uc608\ubc29\uc744 \uc704\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc740 \ud558\ub8e8 \uccb4\uc911 1kg\ub2f9 \uc57d 1.0~1.2g<\/strong>\uc774 \uc801\uc808\ud558\ub2e4\uace0 \uad8c\uc7a5\ub429\ub2c8\ub2e4. \uccb4\uc911 60kg\uc774\ub77c\uba74 \ud558\ub8e8 \uc57d 60~72g\uc778\ub370\uc694. \ud55c \ub07c\uc5d0 \ubab0\uc544 \uba39\uae30\ubcf4\ub2e4 \ub07c\ub2c8\ub9c8\ub2e4 \ub098\ub220\uc11c<\/strong> \uba39\ub294 \uac83\uc774 \uadfc\uc721 \ud569\uc131\uc5d0 \uc720\ub9ac\ud569\ub2c8\ub2e4. \uc0b4\ucf54\uae30\u00b7\uc0dd\uc120\u00b7\ub2ec\uac40\u00b7\ucf69\u00b7\uc720\uc81c\ud488 \uac19\uc740 \uc591\uc9c8\uc758 \ub2e8\ubc31\uc9c8\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n

\"\ub2ec\uac40\u00b7\ucf69
\nPhoto: Alejandro Aznar \/ Pexels<\/em><\/p>\n

\ub2e4\ub9cc \uc2e0\uc7a5\uc9c8\ud658\uc774 \uc788\uc73c\uc2dc\uba74 \ub2e8\ubc31\uc9c8 \uacfc\ub2e4\uac00 \ud574\ub85c\uc6b8 \uc218 \uc788\uc5b4, \uac1c\ubcc4 \uc0c1\ub2f4\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n

\ud558\uccb4 \uadfc\ub825, \uc774\ub807\uac8c \ud0a4\uc6c1\ub2c8\ub2e4<\/h2>\n

\uc911\ub144 \uc774\ud6c4\uc5d0\ub294 \uc0c1\uccb4\ubcf4\ub2e4 \ud558\uccb4 \uadfc\ub825<\/strong>\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n

\ud5c8\ubc85\uc9c0 \uc55e\ub4a4\uc5d0 \ub300\ud1f4\uc0ac\ub450\uadfc\u00b7\ub300\ud1f4\uc774\ub450\uadfc \uac19\uc740 \ud070 \uadfc\uc721\uc774 \uc788\uc5b4, \ud558\uccb4 \uc704\uc8fc \uc6b4\ub3d9\uc758 \ud6a8\uc728\uc774 \ub192\uc740\ub370\uc694. \ud754\ud788 “\uadfc\uc721\uc758 70%\uac00 \ud558\uccb4\uc5d0 \uc788\ub2e4”\uace0 \ud558\uc9c0\ub9cc, \uc774 \uc218\uce58\ub294 \uadfc\uac70\uac00 \ubd88\uba85\ud655\ud569\ub2c8\ub2e4. \uc815\ud655\ud788\ub294 \ud070 \uadfc\uc721\uad70\uc774 \ud558\uccb4\uc5d0 \ub9ce\ub2e4<\/strong> \uc815\ub3c4\ub85c \uc774\ud574\ud558\uc2dc\ub294 \uac8c \uc548\uc804\ud569\ub2c8\ub2e4.<\/p>\n

\"\ud558\uccb4<\/p>\n

    \n
  • \uc2a4\ucffc\ud2b8<\/strong>: \ud5c8\ubc85\uc9c0\uac00 \ubb34\ub98e\uacfc \uc218\ud3c9\uc774 \ub420 \ub54c\uae4c\uc9c0 \uc549\uc558\ub2e4 \uc12d\ub2c8\ub2e4.<\/li>\n
  • \ub7f0\uc9c0\u00b7\uce74\ud504\ub808\uc774\uc988\u00b7\uc758\uc790\uc5d0\uc11c \uc77c\uc5b4\uc11c\uae30<\/strong>\ub97c \ubcd1\ud589\ud569\ub2c8\ub2e4.<\/li>\n
  • \uc8fc 3~4\ud68c<\/strong>, \uad00\uc808\uc5d0 \ubb34\ub9ac\uac00 \uc5c6\ub294 \ubc94\uc704\uc5d0\uc11c \uc810\uc9c4\uc801\uc73c\ub85c.<\/li>\n
  • \ub2e8\ubc31\uc9c8 \uc12d\ucde8(\ub07c\ub2c8\ub9c8\ub2e4 \ub098\ub220\uc11c)\uc640 \ud568\uaed8\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n

    \"\uacc4\ub2e8
    \nPhoto: RDNE Stock project \/ Pexels<\/em><\/p>\n

    \uacc4\ub2e8 \uc624\ub974\uae30\ucc98\ub7fc \uc77c\uc0c1\uc5d0\uc11c \ud558\uccb4\ub97c \uc4f0\ub294 \uc2b5\uad00\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ub2e4\ub9cc \ud1b5\uc99d\uc774 \uc788\uac70\ub098 \uae30\uc800\uc9c8\ud658\uc774 \uc788\uc73c\uc2dc\uba74 \uc804\ubb38\uac00 \uc9c0\ub3c4\ub97c \ubc1b\ub294 \uac83\uc774 \uc548\uc804\ud569\ub2c8\ub2e4.<\/p>\n

    \uc790\uac00\uc9c4\ub2e8\uc740 ‘\uc758\uc2ec’\uae4c\uc9c0\uc785\ub2c8\ub2e4<\/h2>\n

    \ud639\uc2dc \uadfc\uac10\uc18c\uc99d\uc774 \uc758\uc2ec\ub41c\ub2e4\uba74, \uc790\uac00\uc9c4\ub2e8\uc740 \uc5b4\ub514\uae4c\uc9c0\ub098 \ucd9c\ubc1c\uc810\uc785\ub2c8\ub2e4.<\/p>\n

    \uc885\uc544\ub9ac \ub458\ub808(\ub0a8\uc131 34cm \ubbf8\ub9cc), \ucd5c\uadfc \uc545\ub825\u00b7\uac78\uc74c \uc18d\ub3c4 \uc800\ud558 \uc5ec\ubd80\ub85c \uc758\uc2ec\ud574 \ubcfc \uc218 \uc788\ub294\ub370\uc694. \ud655\uc9c4\uc740 \uc545\ub825(\ub0a8\uc131 28kg \ubbf8\ub9cc), \ubcf4\ud589\uc18d\ub3c4(1.0m\/s \ubbf8\ub9cc), \uadfc\uc721\ub7c9 \uce21\uc815<\/strong> \uac19\uc740 \uc758\ud559\uc801 \ud3c9\uac00\uac00 \ud544\uc694\ud569\ub2c8\ub2e4. \uc790\uac00 \uc218\uce58\ub9cc\uc73c\ub85c \ud655\uc9c4\ud558\uc9c0 \ub9d0\uace0, \uc758\uc2ec\ub418\uba74 \ubcd1\uc6d0\uc5d0\uc11c \uc815\ud655\ud788 \ud655\uc778\ud558\uc2dc\uae38 \uad8c\ud569\ub2c8\ub2e4.<\/p>\n

    \ub9c8\uc9c0\ub9c9\uc73c\ub85c \ud558\ub098\ub9cc \ub367\ubd99\uc774\uaca0\uc2b5\ub2c8\ub2e4<\/h2>\n

    \uadfc\uc721\uc740 ‘\ub098\uc911\uc5d0’ \uc9c0\ud0a4\uae30\uac00 \ud6e8\uc52c \uc5b4\ub835\uc2b5\ub2c8\ub2e4.<\/p>\n

    30\ub300\ubd80\ud130 \uc870\uae08\uc529 \uc904\uc5b4\ub4dc\ub294 \uadfc\uc721\uc740, \ub2e8\ubc31\uc9c8\uacfc \ud558\uccb4 \uc6b4\ub3d9\uc73c\ub85c \uc9c0\uae08\ubd80\ud130 \ubd99\uc7a1\ub294 \uac83\uc774 \uac00\uc7a5 \ud604\uc2e4\uc801\uc778\ub370\uc694. \ubb34\ub9ac\ud55c \ubaa9\ud45c\ubcf4\ub2e4 \uc624\ub298 \uc2a4\ucffc\ud2b8 \uc5f4 \uac1c, \uacc4\ub2e8 \ud55c \uce35\ubd80\ud130 \uc2dc\uc791\ud574 \ubcf4\uc2dc\ub294 \uac74 \uc5b4\ub5a8\uae4c\uc694. \uc774 \uae00\uc740 \uc77c\ubc18\uc801\uc778 \uac74\uac15 \uc815\ubcf4\uc77c \ubfd0 \uc9c4\ub2e8\u00b7\ucc98\ubc29\uc744 \ub300\uc2e0\ud558\uc9c0 \uc54a\uc73c\uba70, \uae30\uc800\uc9c8\ud658\uc774 \uc788\uc73c\uc2dc\uba74 \uc6b4\ub3d9\u00b7\uc2dd\uc774 \uc804\uc5d0 \uc804\ubb38\uac00\uc640 \uc0c1\uc758\ud558\uc2dc\uae38 \uad8c\ud574 \ub4dc\ub9bd\ub2c8\ub2e4.<\/p>\n

    \uacb0\uad6d \ud65c\ub825\uc740 \ub2e4\ub9ac\uc5d0\uc11c \uc62c\ub77c\uc624\ub2c8\uae4c\uc694.<\/p>\n

    \n

    \ucc38\uace0: \ubd84\ub2f9\uc11c\uc6b8\ub300\ud559\uad50\ubcd1\uc6d0, \uad6d\ubbfc\uac74\uac15\ubcf4\ud5d8\uacf5\ub2e8, \uace0\ub824\ub300\ud559\uad50\uc758\ub8cc\uc6d0, \uc774\ub300\ubaa9\ub3d9\ubcd1\uc6d0, AWGS 2019 \uc9c4\ub2e8\uae30\uc900.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    30\ub300 \uc911\ubc18\ubd80\ud130 \uadfc\uc721\ub7c9\uc774 \ub9e4\ub144 \uc904\uc5b4\ub4ed\ub2c8\ub2e4. \ub0a8\uc131 \uadfc\uac10\uc18c\uc99d\uc774 \ubd80\ub974\ub294 \uc545\uc21c\ud658\uacfc \uc790\uac00\uc9c4\ub2e8 \uae30\uc900, \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9, \uc2a4\ucffc\ud2b8 \ub4f1 \ud558\uccb4 \uadfc\ub825\uc6b4\ub3d9\uc744 \uadfc\uac70\ub85c \uc815\ub9ac\ud588\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"author":1,"featured_media":1409,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[186],"tags":[99,232,190,233,231],"class_list":["post-939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-men-health","tag-99","tag-232","tag-190","tag-233","tag-231"],"_links":{"self":[{"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/posts\/939","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/comments?post=939"}],"version-history":[{"count":1,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/posts\/939\/revisions"}],"predecessor-version":[{"id":1414,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/posts\/939\/revisions\/1414"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/media\/1409"}],"wp:attachment":[{"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/media?parent=939"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/categories?post=939"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/tags?post=939"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}