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)
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