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홍차넷
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티타임
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- 다양한 주제에 대해 자유롭게 글을 작성하는 게시판입니다.
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전체기타일상/생각꿀팁/강좌방송/연예도서/문학영화의료/건강문화/예술경제생활체육과학/기술철학/종교정치요리/음식역사여행육아/가정IT/컴퓨터음악창작게임스포츠사회오프모임
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| Date |
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 53 17/02/06 21:11:32 Warning: Use of undefined constant mod_date - assumed 'mod_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 56 |
| Name | ffs |
| Subject | 쉽게 할수있는 허리강화 운동 몇개 |
|
어렸을때부터 게임을 많이 해서 그런지 자세도 나쁘고 허리가 특히 약했는데 운동을 시작하면서 점점 악화되고 농구같은 격렬한 운동이나 오래 걸을때 허리가 가끔 아팠습니다. 제가 볼땐 허리를 보호할수있는건 좋은 자세와 습관 그리고 밸런스 있는 운동이 필요합니다. 피티할때 많이 들으셨겠지만 상체운동과 하체운동을 골고루하는게 중요합니다. 간지난다고 상체나 팔위주로 하다간 허리통증은 거의 필연적으로 오신다고 보면 됩니다. 몇년간 웨이트를 하면서 터득한 운동과 포인트를 몇개 풀어 보겠습니다. 일단 링크 걸 비디오가 다 영어임을 주의해주세요. 1. 엉덩이 근육 (glutes) 을 키우는게 중요합니다. 엉덩이가 타고난 분들이 있는데 이건 진짜 축복받으신겁니다. 엉덩이 근육은 몸에서 제일 큰 근육중 하나이고 폭발력을 향상시켜줍니다. 단거리 뛰기나 농구같이 폭발적인 움직임을 요구하는 운동을 하시는 분들에겐 다리나 상체근육보다 엉덩이 근육을 발달시키는게 좋습니다. 엉덩이 근육이 없으면 엉덩이 힘을 써야할때 허리힘을 쓰게됩니다. 엉덩이 근육을 사용하지 않아보신분들에게 엉덩이 근육을 깨워보는 운동을 몇개 소개해드리겠습니다. 9분20초 자세 무릎이 올라가게 누운다음 발꿈치를 이용해서 엉덩이를 위로 올리고 1-2초간 정지후 다시 내려오는게 10분10초 자세 윗동작의 응용동작으로 발하나만 이용해서 똑같은 동작을 합니다. 들고있는 다리를 가슴쪽으로 당기면 효과가 더 좋습니다. 11분35초 자세 벽에 손을 지고 몸을 경사지게 만든다음 허리를 피고 살짝 까치발을 한 상태에서 한발씩 가슴쪽으로 올립니다. 집안 방안에서도 할수 있는 자세들이고 매일매일 한다면 엉덩이 근육발달에 도움이 됩니다. 이외에 진짜 엉덩이 근육을 더 만들고 싶다 하시는 분들은 런지를 추천합니다. 런지 중에서도 추천하고 싶은건 뒷다리를 의자등에 올려놓고 하는건데 3:30초경에 제대로된 폼이 나옵니다. 아래로 최대한 많이 내려가는게 포인트고 더 자극이 필요하시면 덤벨을 들고 하시면 됩니다. 집에서도 적당한 의자로 이런 스타일의 맨몸런지 가능합니다. 이외 헬스경력이 되시는 분들은 스모 데드리프트 동영상 찾아서 한번 해보시길 추천합니다. 컨벤셔널 데드리프트보다 엉덩이 근육은 더 쓰고 허리는 덜쓰는 자세입니다. (스쿼트나 데드리프트에 관해선 글하나 나중에 써볼 생각입니다.) 2. 복근과 코어의 강화 복근과 코어를 향상시키면 허리에 부담이 상당히 줍니다. 코어는 허리와 마찬가지로 상체와 하체를 이어주는 역할을 하기때문에 코어힘이 약하다면 허리에 과부하가 걸리고 퍼포먼스와 폭발력이 많이 떨어지게 됩니다. 윗몸일으키기류는 허리에 부담을 주기 때문에 추천하지 않습니다. 허리에 부담이 가지 않으면서 복근 발달이 되는 운동을 찾는게 포인트입니다. 크런치 윗몸일으키기와는 달리 허리는 바닥에 단 상태에서 고개를 들고 허리위 상체만 올라가는게 포인트입니다. 간단하면서도 가장 기본적인 복근 운동이라고 할수 있씁니다. 요가볼이 있다면 볼위에서 하는것도 더 자극이 잘가기때문에 추천합니다. 그외에 플랭크도 괜찮은 코어 운동중 하나입니다. 이건 난이도가 조금 있는 동작인데 철봉에 매달린 풀업 포지션에서 무릎을 가슴쪽으로 올리는 동작입니다. 반동을 사용하지 않고 올라갈때와 내려올때 튕기는 듯이 하는게 아니라 천천히 하는게 포인트입니다. 난이도는 조금 있지만 강력 추천하는 복근/코어 운동입니다. 3. 허리근육자체를 강화 이 방법에는 맨몸스쿼트나 저중량 스쿼트를 추천합니다. 백스쿼트와 프론트스쿼트를 섞어서 해주면 좋고 바벨 스쿼트도 괜찮습니다. 즉 파워리프팅 스타일처럼 헤비하게 가지말고 저용량 횟수를 많이 가져가는 스타일로 맘에 드시는 스쿼트를 다양하게 하시면 됩니다. 스쿼트의 폼을 설명하려면 또 다른글을 써야할거 같아서 자세를 모르시겠으면 동영상을 찾아보시거나 피티를 받아보세요. 제대로된 스쿼트자세라면 허리건강에 굉장히 좋습니다. 헬스장에 이거 하는 기구가 있으면 추천합니다. 이 운동은 심하게하면 허리에 직격 무리가 가기때문에 단 횟수를 많이 하지 말고 2-3세트 15회정도만 천천히 자극가게 하시면됩니다. 4. 그외 헬스장에서 유산소운동을 할때 런닝머신(트레드밀)보다는 일립티컬이 무릎에도 좋고 엉덩이근육 자극도 더 되고 좋습니다. 요약: 엉덩이근육과 코어(복근) 열심히 단련하면 허리통증이 많이 완화될겁니다! Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 133 Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 146 Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view.php on line 161 12
이 게시판에 등록된 ffs님의 최근 게시물 |
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Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 612
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 612
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 620
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 628
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 628
Warning: Use of undefined constant HTTP_HOST - assumed 'HTTP_HOST' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 640
Warning: Use of undefined constant name - assumed 'name' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 644
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 646
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/view.php on line 646
Warning: Use of undefined constant HTTP_HOST - assumed 'HTTP_HOST' (this will throw an Error in a future version of PHP) in /home/redtea/html/pb/cmt_replace.php on line 3
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 6
Warning: Use of undefined constant file_name - assumed 'file_name' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 28
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 65
69074 class="iamcmt" style="display:none;"> Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 66
69074 class='vcm '>
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 70
Warning: Use of undefined constant x - assumed 'x' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 71
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 76
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 117
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 118
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 119
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 120
Warning: Use of undefined constant ismember - assumed 'ismember' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 121
69074'> 도화
Warning: Use of undefined constant mod_date - assumed 'mod_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 133
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 140
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 140
Warning: Use of undefined constant reg_date - assumed 'reg_date' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 142
17/02/06 21:33
69074>삭제 주소복사
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 150
전 왜 런지하면 허벅지만 타들어갈까요...?
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 158
Warning: Use of undefined constant password - assumed 'password' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 166
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 171
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant level - assumed 'level' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 158
Warning: Use of undefined constant password - assumed 'password' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 166
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 171
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 172
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant no - assumed 'no' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
Warning: Use of undefined constant vote - assumed 'vote' (this will throw an Error in a future version of PHP) in /home/redtea/html/a_skin/bbsd/view_comment.php on line 173
69074>
69074>
