¼öµ¿ ½ºÆ®·¹ÄªÀº Á» ´õ È¿À²ÀûÀÎ ½ºÆ®·¹ÄªÀ» Çϱâ À§ÇØ Å¸ÀÎÀ̳ª ±â±¸ ¶Ç´Â ÁÖÀ§È¯°æÀ» ÀÌ¿ëÇϴ Ư¡ÀÌ ÀÖ´Ù. ŸÀÎÀ̳ª ±â±¸¸¦ »ç¿ëÇØ ±ÙÀ°¿¡ Á» ´õ °ÇÑ ÈûÀ» °¡ÇÒ ¼ö Àֱ⿡ ¿îµ¿ ¹üÀ§¸¦ ´õ Áõ°¡½Ãų ¼ö´Â È¿À²ÀûÀÎ ½ºÆ®·¹Äª ¹æ¹ýÀÌ´Ù. ±×·¯³ª ¼ö·ÃÀÚ°¡ ÀÌ¿ëÇÏ´Â ±â±¸°¡ °ß°íÇÏÁö ¸øÇϰųª ¼±ÅÃÇÑ ÆÄÆ®³Ê°¡ ½ÅÁßÇÏÁö ¸øÇÏ¸é ºÎ»óÀ» À¯¹ßÇÒ ¼ö ÀÖ´Ù. ÆÄÆ®³Ê°¡ °©Àڱ⠹«¸®ÇÏ°Ô ÈûÀ» °¡ÇØ ¼ö·ÃÀÚÀÇ ±ÙÀ°À» ÆÄ¿½ÃÅ°°Å³ª °üÀý¿¡ ¼Õ»óÀ» ÁÙ ¼ö Àֱ⠶§¹®ÀÌ´Ù. ±×·± ¸¸Å ´õ¿í ÁÖÀÇ°¡ ÇÊ¿äÇÏ´Ù.
¼öµ¿ ½ºÆ®·¹ÄªÀº ¿îµ¿¹üÀ§¸¦ Áõ°¡Çϴµ¥ À¯¿ëÇÏÁö¸¸, ¼Õ»ó À§ÇèÀÌ Á¤Àû½ºÆ®·¹ÄªÀ̳ª ´Éµ¿½ºÆ®·¹Äªº¸´Ù ³ôÀº ÆíÀÌ´Ù. ¼öµ¿ ½ºÆ®·¹ÄªÀº ÀçÈ° ÇÁ·Î±×·¥À̳ª Á¤¸®¿îµ¿À¸·Î »ç¿ëµÇ±âµµ ÇÑ´Ù.
PNF (proprioceptive neuromuscular facilitation) Stretch
¿À´ÃÀº ³× ¹ø° ½ºÆ®·¹Äª ¹æ¹ýÀÌ µÇ´Â ‘°íÀ¯°¨°¢¼ö¿ë±â ±Ù½Å°æÃËÁø ½ºÆ®·¹Äª’ÀÇ ÀåÁ¡¿¡ ´ëÇØ °øºÎÇÏÀÚ.
¡¸PNF ½ºÆ®·¹ÄªÀº ¿ø·¡ ÀçÈ° ÇÁ·Î±×·¥ÀÇ ÇÑ ÇüÅ·Π°³¹ßµÇ¾ú´Ù.¡¹
The PNF stretch is originally developed as a form of rehabilitation programs
¡²Ç®ÀÌ¡³originally= ¿ø·¡; developed= °³¹ßµÈ; as a form of~= ~ÀÇ ÇÑ ÇüÅ·Î; rehabilitation programs= ÀçÈ° ÇÁ·Î±×·¥. treatments(Ä¡·á ¹æ¹ý)·Î ½áµµ µÈ´Ù.
¡¸ÀÌ ±â¹ýÀº ¸Å¿ì È¿°úÀûÀÌ°í ƯÁ¤ ±ÙÀ° Áý´ÜÀ» ¸ñÇ¥·Î ÇÏ°í ÀÖ´Ù.¡¹
This method is highly effective and aims for specific muscle groups.
¡²Ç®ÀÌ¡³method= ±â¹ý, ¹æ¹ý; highly effective= ¸Å¿ì È¿°úÀûÀÎ; aims for~= ~¸¦ ¸ñÇ¥·Î ÇÏ´Ù; specific= ƯÁ¤ÇÑ(certainÀ» ½áµµ µÈ´Ù); muscle groups= ±ÙÀ° Áý´Ü
¡¸´ç½ÅÀº PNF ½ºÆ®·¹Ä¡¸¦ ÅëÇØ À¯¿¬¼ºÀ» °¡Àå Çâ»ó½Ãų ¼ö ÀÖ´Ù.¡¹
PNF stretching can help you produce the greatest improvements in flexibility.
¡²Ç®ÀÌ¡³can help= µµ¿òÀ» ÁÙ ¼ö ÀÖ´Ù; produce= »ý»êÇÏ´Ù, ¸¸µé´Ù; the greatest= °¡Àå Å«, °¡Àå ¸¹ÀÌ; improvements= Çâ»ó; in flexibility= À¯¿¬¼º¿¡ ÀÖ¾î¼; with~= ~À¸·Î(‘¼ö´Ü, ¹æ¹ý’À» ³ªÅ¸³»´Â ÀüÄ¡»ç)
¡¸¶ÇÇÑ ±Ù·Â °È¿¡µµ µµ¿òÀÌ µÈ´Ù.¡¹
It also helps strengthen your muscular strength.
¡²Ç®ÀÌ¡³strengthen= °È½ÃÅ°´Ù (intensify, reinforce¸¦ ½áµµ µÈ´Ù); muscular strength= ±Ù·Â
¡¸ÇÏÁö¸¸ ±ÙÀ°ÀÌ ¾¥½Ã´Â °æÇèÀ» ¾à°£ ÇÏ°Ô µÉ °ÍÀÌ´Ù.¡¹
However, you may experience some muscle soreness.
¡²Ç®ÀÌ¡³may~= (Á¶µ¿»ç·Î) ~ÇÒ ¼öµµ ÀÖ´Ù; experience= °æÇèÇÏ´Ù; muscle soreness= ±ÙÀ° ÅëÁõ, ¾¥½É.
[¿¹¹®)]My legs are sore from all that running yesterday(¾îÁ¦ ¸¹ÀÌ ¶Ù¾î¼ ´Ù¸®°¡ ¾¥¼Å¿ä).
¡¸ÆÄÆ®³Ê°¡ ±æÇ×±Ù Áý´ÜÀ» ¼öÃàÇÏ°í À̿ϽÃÅ°´Âµ¥ µµ¿òÀ» ÁÙ °ÍÀÌ´Ù.¡¹
Your partner will assist you with contracting and relaxing opposing muscle groups.
¡²Ç®ÀÌ¡³assist (someone)= (¾î¶² »ç¶÷À») µµ¿ÍÁÖ´Ù; with (doing~)= (~À» Çϴµ¥) ÀÖ¾î¼; contracting= ¼öÃà½ÃÅ°´Âµ¥; relaxing= À̿ϽÃÅ°´Âµ¥; opposing muscle groups= ±æÇ×±Ù Áý´Ü
´ÙÀ½ ÁÖ´Â ½ÇÁ¦·Î PNF stretchingÇÏ´Â ¹æ¹ýÀ» °øºÎÇغ¸ÀÚ.
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