수준높은 몸의 균형 잡기 김지호의 파쿠르교실
2018.12.04 04:06 이길우 Edit
김지호의 파쿠르 교실 7/쭈그려 앉아 균형잡기
파쿠르에 있어서 균형 훈련은 정교한 착지를 요구하는 움직임을 할때 신체 안정성과 낙상사고 예방에 직결되는 중요한 기초 트레이닝입니다. 특히 다양한 도심 속 다양한 지형지물을 극복해야 하는 파쿠르는 안전을 위해서 앞뒤균형, 좌우균형 등 신체의 다방면에 있어서 탁월한 균형감각이 요구됩니다.
파쿠르 교실 6회차에서 밸런스의 운동효과와 기본 원리를 살펴보았습니다. 외발균형잡기, 레일워크(Rail Walk) 같은 균형 훈련은 해부학적 용어로 설명하자면, ‘시상면’을 기준으로 신체의 좌우 균형감각 향상에 집중된 트레이닝입니다.
오늘은 관상면을 기준으로 신체의 앞뒤 균형감각을 향상시키는 크라우치 밸런스를 배워보겠습니다.
[사전 요구사항]
크라우치 밸런스를 연습하기 위해서는 고관절의 가동성과 관련, 하체 근육들의 유연성을 필요로 합니다. 파쿠르 교실 3회차에서 살펴보았던 ‘풀 스쿼트’ 자세를 안정적으로 유지할 수 있어야 합니다. 가장 위험한 상황은 크라우치 밸런스를 연습하다가 스쿼트 가동성이 부족하여 정강이를 레일에 부딪히는 경우가 흔하게 발생합니다.
[연습 방법 및 주의사항]
» 양발모아 쭈그려앉아 균형잡기’
1단계 ‘양발모아 쭈그려앉아 균형잡기’ - 한발씩 레일 위에 올려놓기 : 한 발씩 레일 위에 발을 올려놓습니다. 이때 양발은 모아서 착지하고, 발의 앞꿈치로 균형을 잡습니다. 양팔과 발 뒷꿈치 높낮이, 엉덩이 높낮이, 허리 펴기/굽히기 등으로 자신의 체중을 조정하여 몸의 앞뒤 균형을 잡습니다.
체중이 앞으로 쏠리는 상황은 뒷꿈치를 너무 높이 들어올렸을 때, 엉덩이를 높이 들어올렸을 때, 허리를 앞으로 숙였을 때입니다.
체중이 뒤로 쏠리는 상황은 뒷꿈치를 너무 낮추었을 때, 엉덩이를 뒤로 뺐을 때, 허리를 너무 폈을 때입니다.
내 몸을 일일이 관찰하고, 통제하려 하기 보다는 반복 연습하면서 앞이나 뒤로 떨어지지 않으려고 노력하는 것이 중요합니다.
2단계 ‘양발모아 쭈그려앉아 균형잡기’ - 점프하여 두발 동시에 레일 위에 올려놓기 : 1단계 동작을 적어도 10초 이상 균형잡을 수 있게 되었다면, 자신이 점프할 수 있는 적절한 높이의 장애물을 찾아 제자리 점프하여 양발을 레일 위에 착지시킵니다. 착지할 때, 가장 주의할 점은 자신의 발목을 ‘굽힘(Dorsiflexion)’ 상태로 착지하게 되면 100% 발목부상이 발생합니다. 반드시 발목을 ‘폄(Plantar flexion)’ 상태로 착지시켜야 안전합니다.
3단계 ‘크라우치 밸런스’ - 한발씩 레일 위에 올려놓기 : 양손을 레일에 잡은 상태에서 한발씩 레일 위에 올려놓습니다. 하체 가동성이 부족하여 스쿼트 자세가 불안정할수록 레일 위에서 균형잡기가 어렵습니다
4단계 ‘크라우치 밸런스’ - 양발 올리기(동영상 자료 참고) : 양손을 레일에 잡은 상태에서 점프하여 양발을 레일 위에 올려놓습니다. 5~10초 정도 균형을 잡은 뒤 레일에서 양손을 떼고 스쿼트 자세로 균형을 유지합니다.
5단계 ‘스쿼트 밸런스’ : 스쿼트 밸런스는 양발모아 쭈그려 앉아 균형잡은 상태 혹은 크라우치 밸런스 상태에서 완전히 선자세로 일어서서 균형을 잡고, 다시 앉는 것을 반복하는 동적 균형 훈련입니다. 기본적으로 앞서 1,2,3,4, 단계의 정적 균형을 안정적으로 수행할 수 있어야 가능한 동작입니다.
오늘날 피트니스 및 헬스장을 이용하는 많은 사람들은 근력향상을 위해 스쿼트를 몇 회, 몇 세트를 하는지, 혹은 무게를 얼마나 무겁게 했는지에 관심이 많습니다. 즉, 스쿼트의 질(Quality)보다는 양(Quantity)을 중시하는 경향이 있습니다. 그러나 지속가능한 움직임을 수행하고, 부상을 예방하기 위해서는 양보다 질이 더 중요합니다. 크라우치 밸런스는 맨 바닥에서 하던 기존의 스쿼트에 색다른 신체적, 정신적 자극을 줄 것입니다. 무엇보다도 스쿼트의 퀄리티(Qulaity) 향상에 탁월한 효과가 있습니다. 도전해 보세요!
김지호(파쿠르 제너레이션즈 코리아 대표)
Trackbacks 0
Comments 350
-
Abhishek Singh
2023.12.13 09:15
*.110.48.98
-
Danny Parker
2023.12.13 18:35
*.176.113.164
What are you looking here? is that email marketing. closer look at the [url=https://www.yourquorum.com/blog/tech/8-best-email-marketing-platforms-for-small-businesses]8 Best Email Marketing Platforms For Small Businesses[/a]. Email marketing is one of the most efficient methods of interacting with clients and prospects. It has the ability to increase sales, establish consumer loyalty, and improve the reputation of your brand. You can simply develop, deploy, and manage your email campaigns with the help of email marketing software, making it one of the most efficient and convenient methods to communicate with your audience.
-
carter
2023.12.14 01:03
*.36.176.59
You will have the option to learn more about the subject by taking the online course. It is quite great, in my opinion, to improve knowledge by communicating with students from all over the world via online platforms. When you buy <a href="https://onlineclasshelp.io/">online class help</a> from the program, you will receive assistance from renowned educators from world-class colleges. Many online classes are taught by teachers. After completing the course, you can enroll in any course of your choosing to gain new prospects in your profession. -
masaz
2023.12.14 05:11
*.222.226.79
Polecam masaz twarzy, a najlepiej wizyte i termin na zabieg w gabinecie masazu, To najlepsza forma terapii, najbardziej skuteczna i przede wszystkim naturalna. Masaż twarzy doskonale oddziaływuje na skórę i efekty są zdumiewające.
Nadmieniam, że Masaz jest to metoda leczenia znana od wielu lat.https://www.masazleczniczykielce.pl/zabiegi/tapingmedyczny.html
-
blogi
2023.12.14 05:13
*.222.226.79
-
bogini
2023.12.14 05:13
*.222.226.79
Witam. Polecam masaż a najlepiej wizytę i termin na zabieg w gabinecie masażu, To najlepsza forma terapii, najbardziej skuteczna i przede wszystkim naturalna. Warto skorzystać z takiego zabiegu dla swojego zdrowia i samopoczucia.
Masaż jest to metoda leczenia znana od wielu lat. Zapraszam do salonu. Kliknij w podany link: <a href="https://www.masazleczniczykielce.pl/zabiegi/drenaz-limfatyczny.html">drenaz limfatyczny Kielce</a> -
jamsports
2023.12.14 05:50
*.110.48.98
-
james44
2023.12.14 17:34
*.122.169.138
-
Giovanni John
2023.12.16 15:41
*.79.169.57
Cricut makes a digital cutting machine that works with easy-to-use software, and crafters can get it for free at Cricut .com/setup. With the help of this software, you can make any design and cut it with the help of the machine. Apart from this, you can upload your project and access it from anywhere and can also access pre-made projects and designs. It helps craft projects within a minute.
Visit - Install cricut design space app
-
index
2023.12.19 04:49
*.110.48.108
-
james leo
2023.12.19 16:31
*.187.171.70
-
transfunnel
2023.12.19 19:30
*.87.58.149
-
rhea diaz
2023.12.19 20:27
*.162.144.36
volaris cambio de vuelo, visit the official website or Contact +1-888-370-4802. Reach out to Volaris through phone, email, or live chat, and provide your booking details and reason for the change. Inquire about fees and policies. Act promptly, as some options may be time-sensitive. For accurate information, direct to Volaris' website or contact their customer service directly. https://www.booknowairlines.com/es/articulos/volaris-cambiar-vuelo/
-
Pallavi
2023.12.19 21:02
*.36.177.15
-
Moldavite jewelry
2023.12.19 21:10
*.236.85.100
-
Luciana Jones
2023.12.19 21:54
*.161.49.9
Successfully delivering an instructional material that students find engaging and simple to understand is the duty of a teacher. If the class has not fully grasped the mathematical concept then it is not appropriate to proceed on to another issue. If your pupils are having trouble with this area of course, in that case, you should introduce them to take my online math class for me service to assist them in their conceptual understanding. Everyone is aware that one of the subjects that children have trouble with most often is mathematics.
-
Reflect Within
2023.12.20 16:10
*.215.87.242
Embarking on the journey to find the right Bipolar Disorder therapist? Reflect within to identify your unique needs. Seek a compassionate expert who understands you. Together, navigate towards stability and well-being. Your path to healing begins with self-reflection and the right therapist by your side.
-
Trent Stark
2023.12.21 16:08
*.79.169.57
Install cricut design space app and find an efficient way to download and install the app on your system. This app comes with compatibility features for Windows, Mac, Android, and iOS devices. So, get started with the Cricut craft right away."}" data-sheets-userformat="{"2":12801,"3":{"1":0},"12":0,"15":"Trebuchet MS","16":11}" style="font-size: 11pt; font-family: "Trebuchet MS";">Craft making becomes fun when you have a versatile Cricut machine. Use your crafting skills and make the most of your favorite Cricut machine to craft whatever you want. With the help of your machine, you can create a vast number of cool handmade projects. Several images and templates are available for free in the Cricut Design Space. Go to <b><a href="https://makernewmachine.com/">Install cricut design space app</a></b> and find an efficient way to download and install the app on your system. This app comes with compatibility features for Windows, Mac, Android, and iOS devices. So, get started with the Cricut craft right away. -
Trent Stark
2023.12.21 16:09
*.79.169.57
Craft making becomes fun when you have a versatile Cricut machine. Use your crafting skills and make the most of your favorite Cricut machine setup to craft whatever you want. With the help of your machine, you can create a vast number of cool handmade projects. Several images and templates are available for free in the Cricut Design Space. Go to cricut.com/setup and find an efficient way to download and install cricut design space app the app on your system. This app comes with compatibility features for Windows, Mac, Android, and iOS devices. So, get started with the Cricut craft right away.
-
cricut.com/setup
2023.12.23 18:53
*.79.169.57
-
cricut.com/setup
2023.12.23 18:56
*.79.169.57
Hey! I am Leilani Lawrence, a passionate freelance crafter who finds joy in creating unique home decor. The journey from beginner to pro-level DIYer has been quite thrilling. Cricut machines are my go-to for cost-efficient and trustworthy crafting. Whether you're a pro or a newbie, Cricut brings your projects to life. For easy setup, visit Cricut New Machine Setup
-
Design Space
2023.12.26 18:54
*.79.169.57
Do you want to transform your DIY ideas into reality but need help finding a proper opportunity? Then Cricut machines are here to help you out. These cutting machines are available in various models, sizes, series, and colors. All of them have one common feature, which is to cut more than 300+ materials from delicate paper to wood. Take a test cut by going to install cricut design space app and start your project. -
cricut.com/setup
2023.12.27 20:13
*.79.169.57
Cricut machines continually expand their capabilities, boasting the ability to cut, write, and score over 300+ materials. If you are a crafter eager to start Cricut crafting, rest assured you won't be disappointed. All Cricut machines use the same Design Space software, which enables you to create and upload any desired design for cutting. Access this software for free at install cricut design space app -
Pallavi
2023.12.27 20:40
*.36.177.147
-
Pallavi
2023.12.27 20:41
*.36.177.147
-
Pallavi
2023.12.27 20:41
*.36.177.147
-
Chris Hemstone
2023.12.27 22:17
*.146.36.99
Visit the official Target gift card balance page at https://www.target.com/giftcard/check-balance. If you have a Target account, you can log in and select "Gift cards" to view the balances of your saved gift card.<a href="https://sites.google.com/view/checktargetvisagiftcardbalance/">check target gift card balance</a>,<a href="https://sites.google.com/view/checktargetvisagiftcardbalance/">target gift card balance</a>, -
Joseph12
2023.12.28 06:09
*.121.57.106
how to change the flight date in emirates? Start your journey of change as we uncover the process of changing your Emirates travel date. This in-depth investigation covers everything from comprehending the policies to using internet platforms to ensure that your trip plans completely coincide with your timetable. Visit- https://travobravo.com/emirates-airlines/how-to-change-date-in-emirates-flight/ -
Robert Jr Ford
2023.12.28 15:31
*.79.169.57
Cricut machines are known for their versatile features that help crafters customize just about anything, including shirts, greeting cards, stickers, and much more. However, a Cricut machine setup does not work independently. It works with its software, Cricut Design Space, which is easily available on Cricut.com/setup. After installing this software, you can create any design and cut it through your machine. -
William Wilsond
2023.12.29 20:08
*.79.169.57
Cricut is a brand that makes digital machines. These machines combine digital capabilities, cutting, drawing, scoring, and foiling on a variety of materials. To cut out your favorite designs with a Cricut machine, you need to download and install Cricut Design Space, which you can do at cricut.com/setup. After installing the software, choose your design, and the app will guide you through selecting the materials before cutting out the design with your Cricut machine setup.
내몸에 기와 에너지 가득! 몸 수련을 통해 건강을 찾고 지키며 정신과 몸이 함께 건강한 사회를 만들고 싶다.
IBN AL Bahr is a renowned best seafood restaurant in Dubai that has earned its reputation as one of the city’s premier dining destinations. With its unwavering commitment to serving the freshest and most exquisite seafood, this restaurant has become a go-to spot for seafood enthusiasts in Dubai