Static stretches are safe and effective
The American College of Sports Medicine(ACSM)¿¡¼´Â ½ºÆ®·¹Äª ¹æ¹ýÀ» ¼¼ °¡Áö·Î ³ª´² ¸»ÇÏ°í ÀÖÁö¸¸ ½ºÆ®·¹Äª Àü¹®°¡ ºê·¡µå ¿öÄ¿(Brad Walker)ÀÇ °æ¿ì ¿©´ü °¡Áö·Î ³ª´©±âµµ ÇÑ´Ù. ½ºÆ®·¹Äª ¿îµ¿À» Çϴµ¥ ÀÌ·¸°Ô ¸¹Àº Á¾·ù¿Í ¹æ¹ýÀÌ ÀÖ´Ù´Â °Í¿¡ ÇÊÀÚ¸¸ÅÀ̳ª µ¶Àڵ鵵 ³î¶ö °ÍÀÌ´Ù.
¡¸Á¤Àû ½ºÆ®·¹ÄªÀº ¾ÆÁÖ ¾ÈÀüÇÏ°í È¿°úÀûÀÎ ½ºÆ®·¹Äª ¹æ¹ýÀÌ´Ù¡¹
“Static stretches are the very safe and effective method.”
[Ç®ÀÌ] ‘static’Àº ¡¸¿òÁ÷ÀÓÀ̳ª º¯È°¡ ¾ø´Â¡¹À» ³ªÅ¸³»´Â Çü¿ë»ç·Î ‘dynamic’(µ¿ÀûÀÎ)°ú´Â ¹Ý´ëÀÇ ¶æÀ» °¡Áö°í ÀÖ´Ù. ‘safe and effective’´Â ¡¸¾ÈÀüÇÏ°í È¿°úÀûÀΡ¹. ‘method’´Â ¡¸¹æ¹ý¡¹
¡¸¼Õ»ó À§ÇèÀÌ °¡Àå ³·°í, ½Ã°£ÀÌ º°·Î µéÁö ¾ÊÀ¸¸ç µµ¿òµµ °ÅÀÇ ÇÊ¿ä ¾ø´Ù.¡¹
“The risk of injury is lowest, and it requires little time and assistance.”
[Ç®ÀÌ] the risk of injury= ¡¸¼Õ»ó À§Ç衹. lowest= low(³·Àº)+est(°¡Àå). require= ¿ä±¸ÇÏ´Ù. little= Çü¿ë»ç·Î ¡¸°ÅÀÇ ¾ø´Â¡¹. time and assistance= ½Ã°£°ú µµ¿ò
¡¸±×·¡¼ °üÀýÀÇ °¡µ¿¹üÀ§¸¦ À¯ÁöÇϰųª Çâ»ó½ÃÅ°´Âµ¥ ´ëºÎºÐÀÇ »ç¶÷µéÀÌ ÁÁ¾ÆÇÏ´Â ¹æ¹ýÀÌ´Ù¡¹
“So, they are the preferred method for most individuals to maintain or improve range of motion in a joint”
[Ç®ÀÌ] so(±×·¡¼)= therefore. preferred= ÁÁ¾ÆÇÏ´Â. for most individuals= ´ëºÎºÐÀÇ °³Àε鿡°Ô ÀÖ¾î¼. to maintain or improve= À¯ÁöÇϰųª Çâ»ó½ÃÅ°´Âµ¥ ÀÖ¾î¼(to ºÎÁ¤»ç´Â ~À» Çϴµ¥ ÀÖ¾î¼, ~À» ¸ñÀûÀ¸·Î). range of motion(¾àÀÚ·Î ROM)= °¡µ¿¹üÀ§. in a joint= °üÀý¿¡ ÀÖ¾î
1. Static Stretching (Á¤Àû ½ºÆ®·¹Äª)
¡¸Á¤Àû ½ºÆ®·¹Äª ±â¼úÀº ½ºÆ®·¹Äª ÀÚ¼¼¸¦ ÃëÇÏ°í ÀÏÁ¤ÇÑ ½Ã°£ µ¿¾È ±× ÀÚ¼¼¸¦ À¯ÁöÇÏ´Â °ÍÀÌ´Ù¡¹
“Static stretching techniques involve moving body into a stretch position and maintaining that position for a period of time.”
[Ç®ÀÌ] involve= ¼ö¹ÝÇÏ´Ù(involve ´ÙÀ½¿¡ ³ª¿À´Â µ¿»ç´Â µ¿¸í»ç Çü½ÄÀ» ÃëÇÑ´Ù). moving body into a stretch position= ¸öÀ» ½ºÆ®·¹Äª ÀÚ¼¼·Î À̵¿ÇÏ°í. maintaining that position= ±× ÀÚ¼¼¸¦ À¯Áö ÇÑ´Ù. for a period of time= ÀÏÁ¤ÇÑ ½Ã°£ µ¿¾È.
¡¸Á¤Àû ½ºÆ®·¹Äª¿¡¼´Â ±ÙÀ° Áý´ÜÀ» Àå·ÂÀÌ ¹ß»ýÇÏ´Â Àå¼Ò±îÁö õõÈ÷ ½ºÆ®·¹Ä¡ÇÏ°í 10~30Ãʸ¦ À¯Áö ÇÑ´Ù¡¹
“In static stretching, the muscle group is slowly stretched to the point of tension and held for 10~30 seconds.”
[Ç®ÀÌ] ±ÙÀ° Áý´Ü= the muscle group. is slowly stretched= õõÈ÷ ½ºÆ®·¹Ä¡ ÇÏ°í. to the point of tension=Àå·ÂÀÌ ¹ß»ýÇÏ´Â Æ÷ÀÎÆ®±îÁö(¶Ç´Â mild discomfort= ‘°¡º¿î ÅëÁõ’À» ´ë½Å ½áµµ µÈ´Ù). held for 10~30 seconds= 10~30Ãʸ¦ À¯ÁöÇÑ´Ù.
¡¸ÃÖ»óÀÇ °á°ú¸¦ ¾ò±â À§ÇØ °¢ ÇüÅÂÀÇ ½ºÆ®·¹Ä¡´Â 3~4¹ø ¹Ýº¹ÇØ ½ÇÇàÇÏ´Â °ÍÀÌ ÁÁ´Ù¡¹
“Each stretch should be performed for 3 or 4 repetitions to obtain the best results.”
[Ç®ÀÌ] each stretch= °¢ ÇüÅÂÀÇ ½ºÆ®·¹Ä¡. should be performed= ½ÇÇàÇÏ´Â °ÍÀÌ ÁÁ´Ù. for 3 or 4 repetitions= 3~4¹ø ¹Ýº¹Çؼ. to obtain= ¾ò±â À§ÇØ. the best results= ÃÖ»óÀÇ °á°ú
¡¸½ºÆ®·¹ÄªÀÇ ºóµµ´Â ÁÖ´ç ÃÖ¼Ò 2~3ÀÏ ÇÏ´Â °ÍÀÌ ÁÁ°í ¸ÅÀÏÇصµ ¹«¹æÇÏ´Ù¡¹
“The frequency of stretching should be at least 2 to 3 days per week and can be performed on a daily basis.”
[Ç®ÀÌ] ½ºÆ®·¹ÄªÀÇ ºóµµ= the frequency of stretching. at least= ÃÖ¼ÒÇÑ. 2 to 3 days per week= ÁÖ´ç 2~3ÀÏ. can be performed= ½ÇÇàÇصµ µÈ´Ù. on a daily basis= ¸ÅÀÏ°°ÀÌ
´ÙÀ½ ÁÖ¿¡µµ Á¤Àû ½ºÆ®·¹Äª¿¡ ´ëÇØ °è¼Ó °øºÎÇÏÀÚ.
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