<div style="text-align:right;"><span style="font-size:9pt;">장코치 블로그 : </span><a target="_blank" href="https://blog.naver.com/stinvvv/221186045705" style="font-size:9pt;" target="_blank">https://blog.naver.com/stinvvv/221186045705</a></div> <div style="text-align:left;"><br></div> <div style="text-align:left;"> 베스트 맛보고 싶당 ㅜㅜ</div> <div style="text-align:left;"><br></div> <div style="text-align:left;">-</div> <div style="text-align:left;"><br></div> <div style="text-align:left;"><br></div> <div style="text-align:left;"><strong style="font-family:'나눔고딕';font-size:20px;">풀업(턱걸이)할 때 어깨가 아파요 ㅠㅜ feat 풀업보다 친업</strong></div> <div style="text-align:left;"><strong style="font-family:'나눔고딕';font-size:20px;"><br></strong></div> <div style="text-align:left;"><strong style="font-family:'나눔고딕';font-size:20px;"><br></strong></div> <div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1516243330b5910ae3c63d41019ae09532c663bab5__mn767123__w463__h253__f16174__Ym201801.png" width="463" height="253" alt="1.png" style="border:none;" filesize="16174"></div> <div style="text-align:center;"> <p class="HStyle0" align="center" style="text-align:center;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">(사진출처 : Calisthenics Movement)</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 장코치(장우현)입니다. </span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">-</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 멋지고 넓은 등 근육, 요즈음에는 여심 뿐 아니라 남심까지도(!?) 유혹하는 실정입니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 데드리프트와 함께 최고의 등운동으로 평가받는 턱걸이(풀업). 그런데 턱걸이를 하다보면 어깨 통증을 호소하는 사람들이 많습니다. 왜 그럴까요?</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 그리고 왜 장코치는 풀업보다도 친업을 먼저하라고 주장하는걸까요?</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">-</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:13pt;font-family:'나눔고딕';line-height:27.7333px;"><strong>1. 풀업할 때 어깨가 불편하다면?</strong></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:13pt;font-family:'나눔고딕';line-height:27.7333px;"><strong><br></strong></span></p></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1516243331dc33ef45f8664f42bd21de1477a8bfc8__mn767123__w550__h307__f14104__Ym201801.png" width="550" height="307" alt="2.png" style="border:none;" filesize="14104"></div> <div style="text-align:center;"> <p class="HStyle0" style="text-align:center;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">(사진출처 : Calisthenics Movement)</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 대부분의 사람들은 강력하고 큰 등 근육들, 승모근과 광배근을 효과적으로 사용하지 못합니다. 왜냐하면 현대사회, 일상생활에서 그 근육들을 크게 쓸 일이 없거든요!</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 그래서 풀업을 할 때</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 견갑골이 충분히 움직이지 못하고(후인 및 하강)</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 그 만큼의 가동범위 손실이 일어납니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 이 손실된 가동범위를 손목 혹은 팔꿈치, 어깨 관절 등에서 보상해야 하고</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 이 과정에서 어깨에 충돌(impingement)이 나거나 팔꿈치가 두득거린다거나</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 이두근의 개입이 너무 심해져 이두건염으로 이어지기도 합니다. </span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> </span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:13pt;font-family:'나눔고딕';line-height:27.7333px;"><strong>2. 올바른 풀업을 위한 준비단계</strong></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 올바른 풀업뿐 아니라 모든 운동에 있어 가장 기초는 “관절 가동성”입니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 각 관절에 정상적인 가동범위가 나오지 않는 다면 제 아무리 좋은 운동도 건강을 위협하는 상해도구가 될 수 있습니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 특히나 풀업(턱걸이)에서는</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 견갑대 자체의 가동성과</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 견갑대를 지지하는 주변 근육의 가동성</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 이 두 가지가 더욱 중요합니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:center;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 먼저 견갑대 자체의 가동성을 위한 운동들은 여러 가지가 있겠으나 장코치가 꼽는 최고의 운동은 역시 푸시업 플러스(Push up Plus)</span></p> <p class="HStyle0" style="text-align:center;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <div style="text-align:center;"><iframe width="560" height="315" src="https://www.youtube.com/embed/Lrz4K426_MQ" frameborder="0" style="font-size:9pt;"></iframe></div></div> <div style="text-align:center;"> <p class="HStyle0" align="center" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> (씅에 차는 영상이 없어 본인 등판함.. 급하게 찍은거라 빤스 보여도 양해좀 ㅠㅠ)</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 위 영상으로 충분한 설명이 되었다고 생각하겠습니다!</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><br></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 견갑대를 지지하는 주변 근육의 가동성을 위해서는 한 가지가 더 필요한데요, 바로 데드행(Dead hang)입니다. 바(bar)를 잡고 축~ 늘어져서 스트레칭을 해주면 되는데요,</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 다만 그립을 언더그립으로 해주세요. 그래야 추후 가장 </span><span style="font-family:'나눔고딕';font-size:12pt;">문제를 많이 일으킬 이두근과 흉근, 광배근이 충분히 늘어납니다. </span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-family:'나눔고딕';font-size:12pt;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-family:'나눔고딕';font-size:12pt;"> 오버그립으로 해주어도 상관은 없는데 오버그립으로 데드행을 하려면 더 많은 가동성을 필요로 합니다. 때문에 처음에는 언더그립으로 실시하기를 추천합니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1516243331b5b52e8b9eab4f0ab32d50ac403d5720__mn767123__w85__h228__f3534__Ym201801.png" width="85" height="228" alt="3.png" style="border:none;" filesize="3534"></div> <div style="text-align:left;"><br></div> <div style="text-align:left;"><br></div> <div style="text-align:center;"> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 위 사진보다도 더 더 축 늘어뜨려 어깨가 귀에 닿을 정도로 풀어놓아야 합니다. 이때 허리가 불편한 사람들도 있는데, 그런 분들은 하복부가 약해 요추 과전만이 일어나서 그런 것이니 플랭크 하듯이 코어를 잠가(engage) 할로우 포지션을 만드시면 됩니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:13pt;font-family:'나눔고딕';line-height:27.7333px;"><strong>3. 풀업보다 친업</strong></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 운동을 이제 막 시작했거나 엄격한 풀업을 5개 이상 할 수 없다면 풀업보다는 친업을 추천드리고 싶습니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/15162433329328d480004943189c84c64e913bba0e__mn767123__w550__h306__f11110__Ym201801.png" width="550" height="306" alt="4.png" style="border:none;" filesize="11110"></div> <div style="text-align:center;"> <p class="HStyle0" style="text-align:center;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">(사진출처 : Calisthenics Movement)</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 풀업(오버그립)은 회전근개와 흉근, 광배근의 많은 가동성을 필요로 합니다. 대부분의 입문자들은 위 3가지 근육들의 가동성이 매우 취약합니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 따라서 데드행 + 친업을 실시하면</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 흉근, 회전근, 광배근의 충분한 신장 가동성을 확보하고</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 이두근과 이두힘줄을 단련하여 추후 부상을 방지하고</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;">. 견갑대 주변근의 힘을 보다 쉽고 안전하게 확보할 수 있습니다.</span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"><br></span></p> <p class="HStyle0" style="text-align:left;margin:0px;padding:0px;line-height:1.8;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';line-height:25.6px;"> 도움이 되었길 바랍니다! :)</span></p></div> <div style="text-align:left;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1516243333f9a14df861944470bab3f70b84f49ef6__mn767123__w620__h350__f17030__Ym201801.png" width="620" height="350" alt="a명함.png" style="border:none;" filesize="17030"></div> <div style="text-align:left;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1516243334e144fd088c9943dfad36e16f3ab8b6de__mn767123__w1200__h643__f63299__Ym201801.jpg" width="800" height="429" alt="b불펌금지.jpg" class="chimg_photo" style="border:none;" filesize="63299"></div> <div style="text-align:left;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1516243335abb849ba37b2443e807f2ad1c2436c84__mn767123__w1357__h233__f39605__Ym201801.png" width="800" height="137" alt="c저작권법.png" class="chimg_photo" style="border:none;" filesize="39605"></div> <div style="text-align:left;"><br></div></div>