본문 바로가기

전체 글

 (66)
집에서 할 수 있는 장경인대 스트레칭 루틴 🧘‍♂️ 장경인대 스트레칭 루틴 (집에서 가능)🔹 하루 1~2회 (운동 전후 or 자기 전)🔹 각 동작 20~30초 × 2세트🔹 통증 부위가 왼쪽이면 왼쪽 다리를 뒤로 두는 쪽으로 진행1️⃣ 스탠딩 크로스 스트레칭 (기본 IT 밴드 스트레칭)방법:왼쪽 다리가 아프다면, 왼쪽 다리를 오른쪽 뒤로 교차시켜.몸통을 오른쪽으로 기울이면서 왼쪽 엉덩이와 허벅지 바깥이 늘어나도록 해.손은 벽이나 의자 잡고 균형 유지.30초 유지 후 반대쪽도.포인트:👉 골반이 앞뒤로 틀어지지 않게, 몸 전체를 한쪽으로 기울이는 느낌.2️⃣ 누워서 밴드 스트레칭 (햄스트링+장경인대)방법:등을 대고 누워서 스트레칭 밴드나 수건을 왼발 발바닥에 걸어.왼다리를 천천히 들어 올리며 펴고,오른쪽으로 천천히 넘기며 허벅지 바깥이 당기도..
Imagery 정찰└─$ nmap -p- --min-rate=10000 imagery.htbStarting Nmap 7.95 ( https://nmap.org ) at 2025-10-10 13:15 KSTNmap scan report for imagery.htb (10.129.68.2)Host is up (1.2s latency).Not shown: 65533 closed tcp ports (reset)PORT STATE SERVICE22/tcp open ssh8000/tcp open http-altNmap done: 1 IP address (1 host up) scanned in 18.32 seconds┌──(surtesters㉿P00075445-012)-[~]└─$ nmap -p 22,8000 --m..
expressway 정찰└─# nmap -p- --min-rate=10000 10.129.8.136Starting Nmap 7.95 ( https://nmap.org ) at 2025-10-05 19:33 KSTStats: 0:00:11 elapsed; 0 hosts completed (1 up), 1 undergoing SYN Stealth ScanSYN Stealth Scan Timing: About 71.06% done; ETC: 19:33 (0:00:05 remaining)Stats: 0:00:19 elapsed; 0 hosts completed (1 up), 1 undergoing SYN Stealth ScanSYN Stealth Scan Timing: About 99.99% done; ETC: 19:33 (0:0..
sendai-window 정찰수행nmap┌──(root㉿BOOK-2S4VUSLFM3)-[/home/surtesters]└─# nmap -sCV --min-rate=10000 -p 53,80,88,135,139,389,443,445,464,593,636,3268,3269,3389,5985,9389 10.129.234.66Starting Nmap 7.94SVN ( https://nmap.org ) at 2025-09-09 15:06 KSTNmap scan report for sendai.vl (10.129.234.66)Host is up (0.25s latency).PORT STATE SERVICE VERSION53/tcp open domain Simple DNS Plus80/tcp open ..
Administrator-AD 정찰nmap ┌──(root㉿BOOK-2S4VUSLFM3)-[/home/surtesters]└─# nmap -sCV -p 21,53,88,135,139,389,445,464,593,636,3268,3269,5985,9389,47001,49409,49414,49423,49439,49664,49665,49666,49667,49668,52628 10.129.43.113Starting Nmap 7.94SVN ( https://nmap.org ) at 2025-08-06 13:24 KSTNmap scan report for 10.129.43.113Host is up (0.30s latency).PORT STATE SERVICE VERSION21/tcp open ftp ..
sauna-AD 정찰nmapnmap -sCV --min-rate=10000 -p 53,80,88,135,139,389,445,464,593,636,3268,3269,5985,9389,49667,49673,49674,49676,49685,49692 10.129.95.180Starting Nmap 7.94SVN ( https://nmap.org ) at 2025-07-31 10:38 KSTNmap scan report for 10.129.95.180Host is up (0.26s latency).PORT STATE SERVICE VERSION53/tcp open domain Simple DNS Plus80/tcp open http Microsoft IIS htt..
Retrun-AD 정찰 수행Nmap 결과PORT STATE SERVICE VERSION53/tcp open domain Simple DNS Plus80/tcp open http Microsoft IIS httpd 10.0|_http-server-header: Microsoft-IIS/10.0|_http-title: HTB Printer Admin Panel| http-methods:|_ Potentially risky methods: TRACE88/tcp open kerberos-sec Microsoft Windows Kerberos (server time: 2025-07-29 02:25:53Z)135/tcp open msrpc ..
Timelapse NMAP 수행┌──(root㉿BOOK-2S4VUSLFM3)-[/home/surtesters]└─# nmap --min-rate=10000 -p 53,88,135,139,389,445,464,593,636,3268,3269,5986,9389,49667,49677,49678,49697 -sCV 10.129.227.113Starting Nmap 7.94SVN ( https://nmap.org ) at 2025-06-03 17:09 KSTNmap scan report for 10.129.227.113Host is up (0.26s latency).PORT STATE SERVICE VERSION53/tcp open domain?88/tcp open kerberos-sec Mic..

티스토리툴바