점프력 기르기

점프력 기르기 위한 운동방법을 알아봅시다!

Posted by luckyboon15
 2015.09.08 00:03  건강 
점프력이 높다는 것은 모든 스포츠에서 상당한 이점을 가질 수 있다는 것을 뜻합니다.
점프력을 기르기 위해서는 단순히 다리의 근육만 발달시킨다고 해서 되지 않으며 종합적인 몸의 근육 발달과 밸런스가 좋아져야 향상되며 이를 향상 시키는 데에는 아주 많은 노력이 필요합니다.

점프력 하면 흑인들이 먼저 떠오르는데요.
대표적으로 NBA의 마이클 조던 선수가 하늘을 날아다니는 듯한 AIR WALK로 유명합니다. 이 뿐만 아니라 점프력이 좋은 NBA선수들은 백인도 많지만 흑인이 거의 대부분입니다. 흑인이 점프력이 뛰어난 이유는 무엇일까요?

 
후천적인 노력도 있겠지만 선천적으로 근육의 구성이 조금 다르다고 합니다.
근육을 구성하고 있는 백색근과 적색근의 분포가 차이가 난다고 하는데, 백색근은 순발력, 적색근은 지구력과 연관된다고 하네요.
즉 흑인은 적색근보다 백색근의 분포가 더 많다는 것을 의미합니다. 그러므로 점프력을 기르기 위해서는 백색근을 발달시킬 수 있는 운동을 해야 합니다.

 
우선 점프력 향상운동을 알기에 앞서 본인의  점프력 측정에는 어떠한 방법이 있는지 알아 보겠습니다. 러닝점프는 측정기준이 애매하여 보통 서전트 점프로 측정을 많이 합니다.
보다 정확한 측정방법에는 아래와 같은 방법이 있습니다.
① 카메라 촬영을 통한 몸의 중심부의 이동 차이를 측정
② 서전트점프 측정기를 이용.
– 바닥에 줄이 감겨있는 장치를 놓고 줄을 몸에 묶은 다음 서전트 점프하여 풀어진 줄의 길이를 측정

 
상기의 2가지 방법이 보다 정확하겠지만 번거롭고 측정기계를 쉽게 접하기도 힘들 것 입니다. 보편적인 측정방법으로는 바른 자세로 서서 손을 힘껏 뻗은 곳의 위치와 서전트 점프하여 닿은 곳의 높이 차로 자신의 점프력을 측정하는데 가장 흔하고 간편한 측정방법입니다. 점프 시 근육의 이완으로 원래 점프력보다 높게 측정되지만 그리 큰 편차는 없습니다.

이렇게 본인의 점프 수준을 알고 운동하며 향상되는 것을 느낀다면 운동을 열심히 하게 되는 계기도 되고 쉽게 포기하지 않게 되니 수시로 측정하시며 운동하시길 바랍니다.
점프력 향상에 가장 효과적인 운동 순으로 나열하겠습니다.
▶ 까치발로 걸어 다니기
평소에 뒤꿈치를 들고 까치발로 걸어 다니는 것이 가장 효과가 좋다고 합니다. 웹 상에서도 많은 이들이 까치발로 걸어 다닌 후 점프력이 많이 향상되었다는 글을 많이 보실 수 있을 것입니다. 실제로 마이클조던도 했던 방법이며 많은 농구선수들이 인정하는 운동입니다.
종아리 탄력을 향상시키며 다른 “카프레이즈” 운동과 병행하면 좋습니다.

 ▶ 스쿼트
머니머니해도 다리 근육이 가장 중요합니다. 역도선수를 예로 들 수 있는데요. 다소 둔해 보이는 우람한 체구의 역도 선수들의 어마어마한 서전트 점프력은 허리보다 두꺼운 다리 근육에서 나옵니다.
실제로 제 주위사람 중 고등학교 시절 쉬는 시간마다 교실 뒤에서 스쿼트를 꾸준히 했었고 어마어마한 점프력을 가지게 된 친구가 있습니다.
스쿼트 뿐만 아니라 다리 근력을 향상시키는 운동을 꾸준히 해줘야 합니다.

 
▶ 복근
‘점프하는데 복근이 무슨 필요가 있을까?’라고 생각하시는 분이 많을 것입니다.
쉽게 생각해서 사람의 몸의 중심은 복부이고, 중심이 바로서야 손끝이든 발끝이든 제대로 힘을 쓸 수 있다고 생각하시면 될 것입니다. 실제로 복근이 단단하면 안정적인 점프와 착지에 도움이 됩니다.

 
▶ 유산소 운동, 실생활 운동
무릎이 가슴에 닿을 정도로 반복적으로 점프해줍니다. 이와 함께 단거리 전력질주를 병행해주면 속근 발달에 도움을 주어 점프력이 향상됩니다.
근육을 기르는 방법은 운동 후 휴식기를 충분히 가져야 하지만 탄력 향상 운동은 자주, 많이 해주는 게 중요합니다. 줄넘기를 휴대하시어 시간 날 때마다 하시고, 자전거를 타고 다니십시오. 높이가 낮은 장애물이 보이면 뛰어 넘으시고 점점 높은 장애물을 뛰어넘으려 해보십시오. 실제로 찰스바클리는 어릴 때부터 집주면 장애물을 뛰어넘어 다녔고 나중엔 1m가 넘는 담장도 뛰어넘어 다녔다고 합니다.


 

출처: http://juwind9.tistory.com/17 [정보가 있는 세상]

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