클라이밍 전완근 원리
클라이밍 전완근이 펌핑되는 이유는 주로 혈관안에 있는 혈액의 재순환으로 설명됩니다.
우리 몸은 최대 근력 50% 이상의 에너지를 사용하게 되면 근육이 갑작스럽게 수축합니다.
수축하는 전완근육은 혈관을 압박하여 혈액의 순환을 방해합니다.
이는 근육으로 인한 림프액의 사이클링이 혈액순환이 되지 못해 발생하는 일시적인 부작용입니다.
혈관안에 혈액이 많아지면, 전완근주위의 림프관이 동작하여 림프액이 혈액순환이 아닌 림프관으로 이동하게 되어,
전완근의 붓기를 일으키게 됩니다.
전완근이 펌핑되는 현상은 일시적이며 영향이 적은 현상입니다.
그러나 줄타기나 클라이밍과 같은 무게중심이 상하로 이동하는 활동에서는 큰 문제가 될 수 있습니다.
전완근이 펌핑되면, 손목을 관절로 사용하기 어렵고,
그로 인해 사용해야 할 근육이 부족하여 클라이밍이나 줄타기를 할 때의 성능이 감소할 수 있습니다.
클라이밍 전완근 펌핑 예방
전완근의 펌핑 현상을 예방하기 위해서는 근간적인 근력 향상과 함께, 적절한 스트레칭과 휴식이 필요합니다.
(1)충분한 스트레칭
클라이밍 같은 활동에 앞서 충분한 스트레칭을 해줍니다.
충분한 스트레칭은 근육의 과부하를 일정량 막아줄 뿐만아니라 큰 힘을 사용할 수 있도록 만들어줍니다.
(2)올바른 자세의 기술 향상
클라이밍을 할 때, 올바른 자세로 기술과 완등 방법을 사용합니다.
올바른 자세는 전완근의 실리는 체중을 전신에 골고루 나눠주기 때문에 전완근 펌핑현상 예방에 효과적입니다.
(3)근육 훈련
전신 근육과 함께 전완근의 근력을 강화합니다.
전신 운동과 전완근 운동을 자주 시행하면서 부드럽게 근력을 키울 수 있습니다.
전완근의 펌핑 현상을 완전히 방지하기는 어려우나,
근리듬 강화를 위한 근력강화와 일상적인 스트레칭, 적절한 습관을 가질 경우 어느 정도의 예방효과는 달성할 수 있습니다.
클라이밍 전완근 펌핑 대처방안
클라이밍 도중 전완근이 펌핑되는 현상이 계속되거나 심각해진 경우, 다음과 같은 대처 방법을 시도해 볼 수 있습니다.
(1)적절한 휴식
클라이밍 활동을 중단하고, 전신 근육을 스트레칭하며, 휴식을 취해주세요
이러한 경우에는 전완근을 더욱 덜 사용하도록 하며 전신의 혈액순환과 림프순환을 향상시킵니다.
(2)명치부분 압박
명치부분 압박을 통해, 전완근의 혈압을 낮추고, 혈액과 림프액의 움직임을 돕습니다.
이때 주의할 점은 너무 강하게 누르지 않는 것입니다.
(3)전완근 마사지
부드러운 전완근 마사지를 통해, 림프액과 혈액순환을 개선하고, 전신 근육의 긴장을 푸는 것이 도움이 됩니다.
(4)충분한 수분섭취
충분한 수분 섭취를 통해, 전완근의 혈압을 낮추고, 혈액과 림프액의 움직임을 돕습니다.
(5)펌핑된 팔 털어주기
전완근이 지속적으로 펌핑되거나,
홀드를 잡고있는 도중 전완근 펌핑이 일어날 경우에는
팔을 위아래로 번갈아 털어주는 것만으로도 큰 효과를 볼 수 있습니다.
이러한 대처 방법들은 전체 근육 건강을 개선하는 것이 목표이며,
전완근 펌핑 현상을 방지할 수 있는 차별화된 전략을 제공합니다.
전완근을 강화하는 운동
전완근을 강화하는 운동은 다음과 같습니다.
(1)바벨 컬
바벨을 들고, 손목을 굽히고, 손목의 상하 움직임을 유지하는 운동입니다.
전완근과 이와 연관된 상완근, 이두근 등의 근육을 강화할 수 있는 운동입니다
(2)해머 컬
해머를 들고, 손목을 굽히고, 손목의 상하 움직임을 유지하는 운동입니다.
해머 컬을 수행하는 도중에는 해머에 힘을 주지 않는 것이 중요합니다. 이러한 경우에는 손목의 혈압이 낮아질 가능성이 있기 때문입니다
(3)프리처 암 컬
누워서 수평 상단을 머리 위로 들어올리는 운동으로, 전완근과 상완근에 많은 작용을 합니다.
프리처 팔 컬은 전완근에 집중하기 위해, 더욱 엄격한 자세를 유지하는 것이 중요한 요소입니다.
무게를 사용할 때에도, 전체 신체 무게와 비교하여 충분히 가벼운 무게부터 시작해야 합니다.
(4)손목 굽혀떨기
손목을 굽히고, 손을 흔들어 나타나는 떨림을 극복하는 운동입니다.
손목 굽혀떨기는 단순한 운동이지만, 근육 분해를 방지하기 위해 적절한 수행 방법을 유지하는 것이 중요합니다
위의 운동들을 통해 전완근을 강화하고, 손목의 균형을 조절하여 더욱 안정적인 클라이밍을 할 수 있습니다.
클라이밍 무게중심 3가지_삼지점, 뒷꿈치 내리기, 코어근육(함께보면 좋은 글)
67 응답
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