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<p style="text-align: center;"><strong>원 암 풀-업 (One Arm Pull-Up)</strong></p><p style="text-align: center;"> </p><p style="text-align: center;">일반적으로 풀-업을 바디웨이트로 15회 이상 반복 하게 될 수 있는<br>단계에 이르면 바디웨이트 만으로 근육과 근력발달이 정체되게 됩니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_10631_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2423463D52D02BE00B" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2423463D52D02BE00B338F"/></p><p style="text-align: center;"> </p><p style="text-align: center;">지속적으로 근육과 근육을 발달 시키려면 운동부하를 증대 시켜야 되는데</p><p style="text-align: center;"><br>풀-업에서 운동부하를 증대 시키는 방법으로는</p><p style="text-align: center;"> </p><p style="text-align: center;">
<img width="350" class="txc-image" id="tx_entry_12186_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2152AE35530F5F1604" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2152AE35530F5F1604E602"/><img width="350" class="txc-image" id="tx_entry_26080_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/267B9635530F5F0F2B" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_267B9635530F5F0F2B55F5"/></p><p style="text-align: center;">
</p><p style="text-align: center;"><span style="color: rgb(61, 183, 204);"> 풀-업 또는 딥스</span><span style="color: rgb(61, 183, 204);">에 활용 (원판 & 덤벨)</span></p><p style="text-align: center;"><br>덤벨을 종아리나 허벅지에 끼우고 실시 또는 원판을 벨트에 차고 실시하고</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_95485_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/27729244534FF92326" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_27729244534FF9232675DE"/><br></p><p style="text-align: center;">다른 방법으로는 배낭에 원판이나 무거운 물건을 넣어서 매고 실시하는 방법도 있으며</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_13835_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/212A1944534FF92118" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_212A1944534FF92118D5A6"/></p><p style="text-align: center;"><br>중량조끼를 착용하거나 모래 주머니를 여러개 달고 실시하면<br>운동부하를 증대 시킬 수 있습니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">중량없이 바디웨이트 만으로 운동부하를 증대시키는 방법으로는<br>한손으로 실시하는 원 암 풀-업을 실시하면 좋습니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_81217_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/26134940534FF9071B" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_26134940534FF9071B5B9B"/></p><p style="text-align: center;"> </p><p style="text-align: center;">고급자 단계에서 한손으로 실시하는 원 암 풀-업을 실시하게 되면은<br>자기체중의 2배의 부하가 걸리게 되기 때문에<br>운동효과를 곱배기로 증대 시킬 수 있습니다.</p><p style="text-align: center;"><br>하지만 한번에 한 팔로 풀-업을 실시하기는 어렵습니다.</p><p style="text-align: center;">그렇기 때문에 처음에는 쉬운 방법으로 실시하는 것이 좋은데요.</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2622653E53552B3729" class="txc-image" width="260" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="260" exif="{}" id="A_2622653E53552B3729DDA5"/></p><p style="text-align: center;"> </p><p style="text-align: center;">낮은 철봉에서 발을 땅에 대고 누운 자세를 취한뒤<br>풀-업을 한손으로 실시하는 것입니다.<br>이 방법은 중급자도 할 수 있는 아주 쉬운 방법입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><br>고급자 단계에서 쉬운 방법으로는 </p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="275" class="txc-image" id="tx_entry_16417_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/23526E3353552F660F" border="0" vspace="1" hspace="1" actualwidth="275" exif="{}" id="A_23526E3353552F660FC580"/></p><p style="text-align: center;"> </p><p style="text-align: center;">한손으로 철봉을 잡고 다른 한손으로는 손목을 잡는 것입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_41470_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/224D5B44534FF92511" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_224D5B44534FF92511A8F3"/></p><p style="text-align: center;"><span style="color: rgb(61, 183, 204);">팔꿈치에 손을 잡은 난이도가 높은 자세 </span></p><p style="text-align: center;"><br>실제 적으로는 양팔의 힘이 동작하기 때문에 </p><p style="text-align: center;">원 암 기법중에서 무리 없이 하실 수가 있을 것입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">다른 방법으로는 철봉에 줄이나 끈, 수건등을 걸고 </p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/253A1F3E53552B3901" class="txc-image" width="330" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="330" exif="{}" id="A_253A1F3E53552B3901CEB1"/> <img width="600" class="txc-image" id="tx_entry_29610_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/243B2D3353552F6319" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_243B2D3353552F6319DF80"/></p><p style="text-align: center;"> </p><p style="text-align: center;">한손을 철봉 바를 잡고 다른 한손은 줄을 잡고 실시하는 것입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_91341_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/25192541534FF93D17" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_25192541534FF93D17884A"/></p><p style="text-align: center;"> </p><p style="text-align: center;">한손이 보조자가 되어서 힘을 지원해 주기 때문에 조금 쉽게 할 수가 있습니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">다음에 쉬운 방법이 한손을 철봉 바를 잡고 </p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/251CB63E53552B3709" class="txc-image" width="570" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="570" exif="{}" id="A_251CB63E53552B37094675"/></p><p style="text-align: center;"> </p><p style="text-align: center;">다른 한 손은 철봉 기둥을 잡고 실시하는 것입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2106843E53552B3908" class="txc-image" width="472" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="472" exif="{}" id="A_2106843E53552B39085962"/><br></p><p style="text-align: center;">철봉 기둥을 잡은 손이 중심을 유지해주고 보조적으로 힘을 지원해 주기 때문에<br>원 암 풀-업을 익히는데 도움이 됩니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;">그리고 난이도가 있는 방법중에 하나인데요.</p><p style="text-align: center;">양손을 넓게 벌려서 철봉을 잡고 </p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/262D313E53552B3905" class="txc-image" width="492" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="492" exif="{}" id="A_262D313E53552B390569F7"/></p><p style="text-align: center;"><br>한손은 수직으로 동작하면서 철봉바를 잡아서 원 암 풀-업으로 동작하고 </p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_56178_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2564053353552F6509" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2564053353552F65099A84"/></p><p style="text-align: center;"><br>올라갈 때 반대편 손은 수평각으로 유지하면서 </p><p style="text-align: center;">보조적으로 철봉바를 잡고 균형을 유지하는 것입니다. </p><p style="text-align: center;"> </p><p style="text-align: center;">역시 다른 한손이 중심을 잡아주고 보조적으로 힘을 지원해 주기 때문에<br>풀-업 자세를 익히는데 효과적입니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_87617_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2623B14552D02C122C" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2623B14552D02C122CEBE4"/></p><p style="text-align: center;"> </p><p style="text-align: center;">그리고 밴드를 철봉에 연결해서 발이나 무릎에 걸고 밴드의 탄성을 이용해서<br>원 암 풀-업을 실시합니다.</p><p style="text-align: center;"> </p><p style="text-align: center;"><img width="600" class="txc-image" id="tx_entry_74669_" style="clear: none; float: none;" src="https://t1.daumcdn.net/cfile/cafe/2123313B535536D002" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" data-filename="module14784734826.gif" id="A_2123313B535536D0029FB2"/></p><p style="text-align: center;"> </p><p style="text-align: center;">이렇게 완벽하게 원-암 풀 업을 실시했으면<br>아무런 도움 없이 정자세의 원-암 풀업을 실시하면 됩니다.<br></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><strong>노르웨이 피트니스 여성 - 우먼 파워 동기부여</strong></p><p style="text-align: center;"> </p><p style="text-align: center;"><iframe id="va3ee3yEZEI0EqqZYEZfrrr@my" width="640" height="360" src="https://kakaotv.daum.net/embed/player/cliplink/va3ee3yEZEI0EqqZYEZfrrr@my?service=daum_cafe" frameborder="0" scrolling="no" allowfullscreen></iframe></p><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/25054F4053552A3B0B" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_25054F4053552A3B0B8D40"/></p><p style="text-align: center;"></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/221FCE4053552A3D27" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_221FCE4053552A3D27B89E"/></p><p style="text-align: center;"></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2432BB4053552A3E22" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2432BB4053552A3E22CD4B"/></p><p style="text-align: center;"></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2329CB4053552A4027" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2329CB4053552A40278BA7"/></p><p style="text-align: center;"></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2153B34053552A411A" class="txc-image" width="600" style="clear: none; 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float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_2666B03E53552A8C35253C"/></p><p style="text-align: center;"></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/26349D3E53552AA31F" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_26349D3E53552AA31FBFCA"/></p><p style="text-align: center;"></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/22271A3E53552ABA24" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_22271A3E53552ABA24977A"/></p><p style="text-align: center;"></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/23551D3E53552AD218" class="txc-image" width="600" style="clear: none; float: none;" border="0" vspace="1" hspace="1" actualwidth="600" exif="{}" id="A_23551D3E53552AD218756B"/></p><p style="text-align: center;"></p><p style="text-align: center;"><img src="https://t1.daumcdn.net/cfile/cafe/2455DD3E53552AE91A" class="txc-image" width="600" style="clear: none; 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카페 게시글
몸짱 갤러리
원 암 풀-업 (One Arm Pull-Up) - 한 팔 턱걸이
노래마을
추천 1
조회 5,126
14.04.21 23:29
댓글 4
다음검색
첫댓글 자료 감사합니다. ^^ 다들 힘내세요..
좋은 영상 감사합니다.
자극 팍팍...
확실합니다...ㅎ
새로운 응용동작 배우고갑니다...감사해요