<div style="text-align:left;"><br></div> <div style="text-align:left;"><br></div> <div style="text-align:left;"> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs-fs19 se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:19px;line-height:inherit;vertical-align:baseline;"><img src="http://thimg.todayhumor.co.kr/upfile/202005/15898457269b8930271e824aa38a4ebee02d01ec34__mn125527__w580__h334__f39010__Ym202005.png" width="580" height="334" alt="1.png" style="font-family:'굴림';font-size:9pt;border:none;" filesize="39010"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs-fs19 se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:19px;line-height:inherit;vertical-align:baseline;"><span style="font-weight:700;background-color:inherit;font-family:inherit;">1. 가동범위</span></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> 충분한 근력/근비대를 위해서는 해당 근육의 최대 가동범위. 즉 최대신장/수축 지점을 고루 이용해야하는데, 짧은 가동 범위를 사용하면 근육에 충분한 스트레스를 줄 수 없어 근력/근비대 발달에 비효율적이다.</span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> 벤치프레스를 하는 도중 완전한 가동범위를 만들어내기 어렵다면 사전 밴드/케이블을 이용한 워밍업을 통해 당기는 근육들을 활성화 한 후 벤치프레스(미는 운동)를 실시하면 큰 도움이 된다.</span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p></div> <div style="text-align:left;"><br></div> <div style="text-align:left;"><img src="http://thimg.todayhumor.co.kr/upfile/202005/1589845726f0b3a731aaaf4d9ababc7c1dd25faf56__mn125527__w580__h332__f37036__Ym202005.png" width="580" height="332" alt="2.png" style="border:none;" filesize="37036"></div> <div style="text-align:left;"> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs-fs19 se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:19px;line-height:inherit;vertical-align:baseline;"><span style="font-weight:700;background-color:inherit;font-family:inherit;">2. 치팅</span></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> 리프팅 속도가 너무 빠르면 근육들이 동원될 시간이 부족해 근육들에 충분한 스트레스를 주기가 어렵다.</span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> 물론 특정 목적을 위해 신장반사를 사용할 수 있지만 애초에 벤치프레스는 파워 종목이 아니라 슬로우 리프팅에 속한다.</span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> 따라서 천천히 실시하면서 모든 근육들이 동원될 수 있는 충분한 시간을 주도록 하자.</span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> </span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"><br></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"><br></span></p></div> <div style="text-align:left;"><img src="http://thimg.todayhumor.co.kr/upfile/202005/1589845726ef38ccb9d29d417bade309edede3cd96__mn125527__w580__h327__f38915__Ym202005.png" width="580" height="327" alt="3.png" style="border:none;" filesize="38915"></div> <div style="text-align:left;"> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs-fs19 se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:19px;line-height:inherit;vertical-align:baseline;"><span style="font-weight:700;background-color:inherit;font-family:inherit;">3. 어깨 관절의 외회전</span></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> "벤치프레스의 네거티브는 어깨 관절의 내회전을 실시한다."</span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> 인터넷으로 운동을 배운 사람들이 가장 많이 하는 실수인데, 벤치프레스 네거티브시 어깨 관절을 과도하게 외회전시켜 전완이 수직이 되지 못하고 거의 트라이셉스 익스텐션 운동이 되어버리는 경우이다.</span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> 벤치프레스 네거티브시 내회전을 사용하면 바를 얼마만큼 당기던 가슴은 신장되고 등은 수축된다. 그런데 네거티브시 외회전을 사용하면 일정 깊이보다 더 깊게 내려가면 오히려 위팔뼈 머리가 앞으로 밀려나오면서 전방 탈구 스트레스를 주게 된다.</span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"> 이렇게 되면 어깨가 말려 가슴 근육 자극도 불가능할 뿐더러 어깨 부상에 주 원인이 된다. </span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;font-size:0px;line-height:1.8;font-family:'se-nanumgothic', sans-serif;vertical-align:baseline;white-space:pre-wrap;"><span class="se-fs- se-ff-" style="margin:0px;padding:0px;border:0px;font-style:inherit;font-variant:inherit;font-weight:inherit;font-size:15px;line-height:inherit;vertical-align:baseline;"><br></span></p> <p class="se-text-paragraph se-text-paragraph-align-" style="margin:0px;padding:0px;border:0px;line-height:1.8;vertical-align:baseline;"><span style="font-family:'se-nanumgothic', sans-serif;white-space:pre-wrap;font-size:15px;">출처 : 팩트니스 </span><font face="se-nanumgothic, sans-serif"><span style="font-size:15px;white-space:pre-wrap;"><a target="_blank" href="https://youtu.be/ONDM562TLgU">https://youtu.be/ONDM562TLgU</a></span></font></p></div><br>
http://blog.naver.com/stinvvvv
성남/분당/판교/강남 개인트레이닝 및 강의, 장코치.
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