==🧘♂️ 효과적인 플랭크와 하체 강화 방법==
1. 🎯 오늘의 주제: 플랭크 목표와 다음 단계
1.1. 플랭크의 의미와 이유
– 매일 하는 플랭크도 특별하게 느껴진다.– 코어 강화는 다양한 면에서 도움을 준다.– 2분이 쉽다면 3분까지 도전, 효과는 계속 유지하면서 강도 조절 필요.
1.2. 플랭크 관련 오해와 현실
– 세계 최고 기록은 9시간 30분 이상, 우리 목표는 아니며 과도한 시간 욕심보다 올바른 자세 유지 중요.– 전문가들은 10초~30초 권장, 무리하게 오래 버티는 것보다 올바른 자세 연습이 핵심.– 플랭크 만으로는 충분하지 않으며, 각도와 자세에 집중하는 훈련 필요.
2. 💡 플랭크 뒤 다음 단계: 올바른 자세 유지와 강화
2.1. 핵심 포인트
– 강한 하체와 허리근육보다 '자세 유지법'이 중요.– 올바른 자세를 익히는 것이 근력보다 우선이다.– 과도한 시간 버티기보다 '자세 유지 연습'이 효과적.
2.2. 바른 자세 연습 방법
– 근거: McGill 교수 추천 운동.– 장비 없이 집에서 가능한 운동 2가지:
- ==푸쉬업(push-up)==
- ==링 로우(ring row)==
2.3. 운동 방법과 난이도 조절
– 링은 약 100달러 수준의 저렴한 장비로, 무한한 강도 조절 가능.– 적절한 거리와 위치로 난이도를 세밀하게 조절하면서 수행.– 12회씩 3세트, 2분 휴식 후 반복하며 자세 균형 유지.
3. 🚶♀️ 근력과 자세 균형 위해 해야 할 것들
3.1. 푸쉬업과 린 로우의 역할
– 푸쉬업: 전면 근육 활성화 (전후 체인 균형)– 링 로우: 후면 근육 활성화, 등과 허리 강화– 두 운동은 서로 균형 유지하는 게 중요하며, 비율 1:1 추천.
3.2. 자세와 기술에 대한 강조
– 무거운 무게를 들 때도 올바른 자세 유지 필요.– 척추는 맨 처음 지점에서 안정되어야 한다.– 운동 시 통증이 있다면 중단하고 전문가 상담 필수.
4. ⚠️ 주의할 점과 조언
4.1. 통증과 부상 방지
– 통증 발생 시 무리하지 말고 쉬거나 전문가 상담.– 통증 없는 상태에서 수행하면서 점진적 강도 향상.
4.2. 균형 잡기
– 양측 근력 균형, 어깨 건강 유지.– 푸쉬업과 풀업(즉, 당기기)에 균형 잡힌 적용.
5. 🎓 저자의 이야기와 교훈
5.1. 케이파워의 노트 이야기
– 끈을 묶는 법에서 '올바른 방법'의 중요성 강조.– 무조건 힘만 세게 한다고 강한 끈이 되지 않듯, 잘못된 자세는 부상만 유발.– 올바른 자세와 기법이야말로 진정한 힘이라는 메시지 전달.
5.2. 핵심 메시지
– 근력만으로는 충분하지 않으며, 자세와 기술이 우선.– 깔끔한 자세 유지가 오랜 건강과 성과를 만든다.
6. 📝 요약 및 결론
– 무리하게 오래 버티지 말고, 올바른 자세 유지에 집중하라.– 푸쉬업과 링 로우로 상하체 균형을 잡아라.– 통증이 있다면 운동을 멈추고 전문가와 상담하라.– 안전하고 효과적인 방법으로 _자세와 기술_을 꾸준히 연습하라.– 좋은 자세는 강한 허리와 몸통을 만드는 기초임을 잊지 말 것.
7. 🔑 핵심 메시지
==운동하는 동안 통증이 느껴지면 무리하지 말 것.목표는 무리한 시간 버티기보다 올바른 자세 유지 및 기초 기술 습득.균형 잡힌 힘과 좋은 자세가 진정한 코어 강화의 열쇠이다.==
==이 영상이 도움이 되었다면 구독과 알림 설정을 부탁드립니다.다음 영상에서는 더 깊이 있는 훈련 방법을 소개하겠습니다.==
대본
Hello. Today's 122nd plank day. Plank feels special even if I do it everyday. I will turn the timer on. Tighten your stomach. Core tight. Strengthen your core helps in every way. Tighten your stomach. If two minutes is too easy, do it for three minutes. For three minutes. Hello. This is Master Choi. Plank training as core exercise is still popular. Plank is a good substitution for sit-up and has a lot of advantages. It doesn't have bending forward movement so it minimizes the risk of injury and the duration is short and convenient. But many don't know what to do after plank. It's not a popular subject so they just extend the duration. So the suggestion for the next step is needed. And I want to talk about it in this video. If you keep watching this video, you will learn why doing plank in a dynamic movement is inefficient and to make your lower back stronger, you shouldn't stress your lower back and understand why obtaining the movement technique is important. And you don't need an expensive equipment to do today's two workouts. Try to do this instead of doing plank. Let's go. What should we do for the next step of the plank? The world's longest plank record is 9 hours 30 minutes and one second. It's beyond our imagination. But we don't have to be obsessed with it like that. To protect your lower back, most experts suggests to do it for ten to 30 seconds. If you can't hold the right posture doing it longer, it's better to focus on the set. And you can extend plank time up to two minutes but if you don't have special purpose, I should say it's not that good for your lower back compared to the time you spend. So what we're missing and what we need is today's topic. The key point is not strengthening your lower back. It's practicing to maintain the right posture. It's the same content to Improve Your Back episode 1. I will introduce two exercises without equipment that professor McGill recommends. For push exercise, there is a push-up that we know and for pull exercise, there is ring row workout. I'll teach you how to adjust intensity for beginners to experts to do at home. So that in a dynamic environment, your lower back can stay strong where it needs to be at. You might think those are not the typical core exercise we know. So I'll explain. Our core muscles activate more often than you think. For example, when you grab 10 KG object like this, By the anatomical lever, your biceps get a load of 150 Kg, which is about 15 times the object. We hold up a lot more weight than you think. Also, if you place the object far away, by the lever of the body, the 40 KG of the object comes under 400 KG of load. Adding speed or acceleration will increase the weight. So in high performance workout, to maintain the lower back in the right position, you need more strength than you think. Also, the strain on the lower back increases exponentially when you go out of a certain posture. So the right posture is always related to the strength. If you combine these two, you need strength to maintain right posture in a dynamic environment. And that's the object of today's resistance training. It's impossible to make your back stronger and manage it. You might have been understanding wrong. You will get injured even if your muscle is strong. The training to balance your backbone well in a dynamic environment is important so that you can control the movement and protect your back well. And doing longer plank won't help implement that environment. So you need to learn the technique to protect the back by using your own strength. You might still question whether pull and push exercise can strengthen your core. That's why this is needed for a next level. To explain it short, when pushing, the front chain is activated like this, and when pulling, the back chain is activated. I can explain with the pictures of muscle but if you feel it on your own, it's very easy. Imagine a heavy door is in front of you. And think of pushing the door as hard as you can. You will feel the strength of the front part of your body. On the other hand, think of pulling really heavy door. Then you will feel the strength in the back. In the process of pushing and pulling, more muscles are activated, used, and needed. Then if you try to lift really heavy object, some movement will make backbone out of neutral. It can't be protected by doing plank. You have to obtain the technique from direct strength training to protect the body. So from today's push-up and ring row, the back shouldn't move around, you should train how to maintain neutral posture where it needs to stay. This is the first workout. The first exercise after mastering in plank is ring exercise as a pulling training. There are many pulling exercises but I'll show you ring row. And the reason why I use ring is it only costs around 100 bucks to prepare this equipment. It works the same as a thousand dollars of equipment. Make sure to install the ring tight. Grab the ring strong and straighten your body. The farther you go from the ring, the lighter it gets. If you keep moving back, the weight converges to almost zero. So there's no limit to control the intensity. And as you get closer to the ring, it gets heavier in centimeters. If you place your feet higher than your body at this time, you can do strength training even if it's very heavy at a ring row level. In this way, without the need for large equipment or disks used for pulling training, you can fine-tune the level. And doing pull-ups for stabilization is a really hard task for normal people. You can start the ring row relatively safely. And the rubber band is hard to quantify the intensity. But if you use the ring, you can quantify with the steps and that why I recommend it. I always use it in my class. Be careful to lift weights that you cannot control. If you try too hard, your back bends folds like that. But what did I say earlier? The spine should be stabilized, it should stay where it needs to be. So never try to do more for the counts giving up the right posture. Try it for 3 sets 12 reps. Rest for two minutes and try to keep the right posture. If you can do 3 sets 12 reps, you can go forward a bit. Now, for pushing exercise, I recommend push-up. This works the same as plank. I could explain it like that. But I want to emphasize in shoulder shortly. The reason why I emphasize shoulder is pulling training can give you more advantage than pushing for your lower back. But your shoulder will get injured if you keep doing pulling. Because the shoulder covers the widest range of our body and the contact surface is very small so even a slight imbalance and change of position leads to various injuries. So, for balanced growth, even if pulling is the main today, I recommend mixing in a 1:1 ratio so I recommend one more exercise. We have to keep the shoulder safe for the pulling exercise. So I suggest pulling exercise with pushing exercise in a 1:1 ratio for the balance. I'll make a more detailed video of this later. Anyway, balanced growth in this training can be missed easily so I'm mentioning this. Do it for 3 sets of 12 each as well. If it's heavy for you, you can use this tall wall or bed to make the weight lighter. Focus on learning the techniques of good posture so that your spine is aligned in every movement. One more mistake that many people make. I want to add this in every video. Don't train when you have pain. Remind yourself that holding on to pain doesn't make it better. There's a saying that medicine is bitter in the mouth. But not every bitter things are good for you. Do not swallow the poison. Since plank is safer than sit-ups and considered as cure-all, people just do without any precautions. But if you feel any pain or discomfort doing this, you wouldn't get the good result. Do not hold on to pain and consult a medical expert. You have to make a wise decision so that you can do your favorite workout for a long time and live a healthy life. Lastly, I want to share my story and values. When I was learning capoeira in Brazil, rather than system of the exercise, I really liked the beautiful stories that have been handed down for over 400 years. One master gave me this feedback. He did so many things like workout, carpenter, making a boat and taking care of an orphanage. You know the knot that ties the rope? He used this as an example and gave some feedback. No matter how hard you try to tie a knot, you can't tie it stronger than a proper knot. So without figuring out the right method and only focusing on tying strong will keep you from building a big house or stable boat. I can relate this feedback with lower back. No matter how hard you try to strengthen your lower back, even if the muscle itself got strong, the right posture beats everything in efficiency. Only training lower back to make your back healthier is a very dangerous decision. You should explore and research the safe posture and practice and make it yours is the priority. Don't forget what you should think about and that's why I shared the knot story. Good posture is always included in the strength. You won't get stronger if you just focus on growing strength without good posture. This is the story I wanted to share. Let's summarize. Test yourself if you remember it well. If you have any pain, any workout can be a poison. Don't try to bear the pain. Consult with a doctor. If you want a high performance, stop doing the plank. Use it as a warm-up or light training. Check if your core works well in pulling and pushing strength training. And make it harder. Maintain the spine in a stable position. Find the stabilization ability and learn it. Focus on those. And protecting the back itself is a strength. Always remember good posture is included in the strength. Solid back becomes fragile back without good posture. Think of it like that. In the first episode, I said just stretch your back, not making it strong. And focus on using the adjacent joint well. In the first episode, for the back stabilization, I emphasized hip joint and thoracic flexibility, but in this episode, it's the same context. It's beyond flexibility and reached strength training. Not stressing back directly, but in a more dynamic environment, try to develop strength so that the back can be in a stable position. I hope you can move more freely and reach your goal through this video. If it was helpful, please subscribe. Turn the notification on and don't miss out the next secret method. I'm Master Choi, who will give you a shortcut to your growth. This is Choi Ha-neul. Thank you.