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산행시 중요한 팁을 말하다.

등산 전, 꼭 해야 하는 스트레칭

작성자 최고관리자
작성일 17-02-21 16:30 | 532 | 2

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등산 전, 꼭 해야 하는 스트레칭

등산을 하기 전에 실시하는 스트레칭은 근육과 인대의 가동 범위를 늘려 주어 부상의 위험과 근육통을 줄여 줍니다.
그러나 스트레칭이 좋다는 것은 모두 잘 알고 있지만 등산 전에 실시하는 사람은 그리 많지 않습니다. 하지만
아무리 급해도 여기서 소개하는 스트레칭은 여러 스트레칭 동작 중에서 등산에 가장 효과가 좋은 것만을 골라 놓았습니다.
시간이 없더라고 이것만은 반드시 하고 올라갑시다. 서두르는 일행들 때문에 하지 못했다면 휴식 중에 짬을 내어 해도 효과를 볼 수 있습니다.

등산은 다리 근육을 많이 사용하므로 이곳을 집중적으로 스트레칭해주는 3가지 방법입니다.
허벅지 근육은 가파른 곳을 오를 때와 하산할 때 많이 사용합니다. 앞쪽이 대퇴사두근이며 뒤쪽이 대퇴이두근입니다.
종아리 근육은 평지나 완경사에서 많이 사용합니다.
스트레칭은 한 가지 동작에 15~30초 정도 실시하며 반동을 주거나 처음부터 너무 무리한 동작을 취하면 좋지 않습니다.
실시 중에는 충분한 호흡도 필요합니다. 가장 효과가 좋은 스트레칭은 종아리근육(비복근)의 스트레칭 동작입니다.
시간이 부족할 때는 이것만이라도 반드시 하도록 합시다.

하산 후에도 스트레칭을 해주면 근육의 피로 회복에 좋습니다.

 

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