연무중앙초등학교8회졸업생쉼터

원 암 풀-업 (One Arm Pull-Up) 일반적으로 풀-업을 바디웨이트로 15회 이상 반복 하게 될 수 있는 단계에 이르면 바디웨이트 만으로 근육과 근력발달이 정체되게 됩니다. <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"/> 지속적으로 근육과 근육을 발달 시키려면 운동부하를 증대 시켜야 되는데 풀-업에서 운동부하를 증대 시키는 방법으로는  <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"/>  풀-업 또는 딥스에 활용 (원판 & 덤벨) 덤벨을 종아리나 허벅지에 끼우고 실시 또는 원판을 벨트에 차고 실시하고 <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"/> 다른 방법으로는 배낭에 원판이나 무거운 물건을 넣어서 매고 실시하는 방법도 있으며 <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"/> 중량조끼를 착용하거나 모래 주머니를 여러개 달고 실시하면 운동부하를 증대 시킬 수 있습니다.    중량없이 바디웨이트 만으로 운동부하를 증대시키는 방법으로는 한손으로 실시하는 원 암 풀-업을 실시하면 좋습니다. <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"/> 고급자 단계에서 한손으로 실시하는 원 암 풀-업을 실시하게 되면은 자기체중의 2배의 부하가 걸리게 되기 때문에 운동효과를 곱배기로 증대 시킬 수 있습니다. 하지만 한번에 한 팔로 풀-업을 실시하기는 어렵습니다.그렇기 때문에 처음에는 쉬운 방법으로 실시하는 것이 좋은데요.  <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"/> 낮은 철봉에서 발을 땅에 대고 누운 자세를 취한뒤 풀-업을 한손으로 실시하는 것입니다. 이 방법은 중급자도 할 수 있는 아주 쉬운 방법입니다.   고급자 단계에서 쉬운 방법으로는  <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"/> 한손으로 철봉을 잡고 다른 한손으로는 손목을 잡는 것입니다. <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"/>팔꿈치에 손을 잡은 난이도가 높은 자세 실제 적으로는 양팔의 힘이 동작하기 때문에 원 암 기법중에서 무리 없이 하실 수가 있을 것입니다.    다른 방법으로는 철봉에 줄이나 끈, 수건등을 걸고  <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"/> 한손을 철봉 바를 잡고 다른 한손은 줄을 잡고 실시하는 것입니다. <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"/> 한손이 보조자가 되어서 힘을 지원해 주기 때문에 조금 쉽게 할 수가 있습니다.    다음에 쉬운 방법이 한손을 철봉 바를 잡고  <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"/> 다른 한 손은 철봉 기둥을 잡고 실시하는 것입니다. <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"/> 철봉 기둥을 잡은 손이 중심을 유지해주고 보조적으로 힘을 지원해 주기 때문에 원 암 풀-업을 익히는데 도움이 됩니다.   그리고 난이도가 있는 방법중에 하나인데요.양손을 넓게 벌려서 철봉을 잡고  <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"/> 한손은 수직으로 동작하면서 철봉바를 잡아서 원 암 풀-업으로 동작하고  <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"/> 올라갈 때 반대편 손은 수평각으로 유지하면서 보조적으로 철봉바를 잡고 균형을 유지하는 것입니다.  역시 다른 한손이 중심을 잡아주고 보조적으로 힘을 지원해 주기 때문에 풀-업 자세를 익히는데 효과적입니다. <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"/> 그리고 밴드를 철봉에 연결해서 발이나 무릎에 걸고 밴드의 탄성을 이용해서 원 암 풀-업을 실시합니다. <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"/> 이렇게 완벽하게 원-암 풀 업을 실시했으면 아무런 도움 없이 정자세의 원-암 풀업을 실시하면 됩니다.      노르웨이 피트니스 여성 - 우먼 파워 동기부여 <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>  <img src="https://t1.daumcdn.net/cfile/cafe/25054F4053552A3B0B" class="txc-image" width="600" style="clear: none; 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