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µî·ÏÀÚ |
öÀμ±¼ö |
µî·ÏÀÏ |
2008-01-04 23:24:43 |
Á¶È¸¼ö |
3,574 |
1. ÇÑ ¹ß¿¡¼ ´Ù¸¥ ¹ß·Î µðµõ¹ßÀ» ½Å¼ÓÈ÷ ¹Ù²ã ÁØ´Ù 1. Change support quickly from one leg to another
2. ¹ß¸ñÀ» ¾ûµ¢ÀÌ ¾Æ·¡±îÁö °ð°Ô ¿Ã¸°´Ù 2. Raise ankle straight up under the hips
3. µðµõ¹ßÀÌ ¶¥¿¡ ´ê¾Æ ÀÖ´Â ½Ã°£À» ª°Ô ÇÑ´Ù 3. Make your support time short
4. ¹ßµðµõÀ» °¡º±°Ô, ÈûÁÖÁö ¸»°í »ç»ÓÈ÷ ÇÑ´Ù 4. Retain your support easy, effortlessly, light
5. ¹ßµðµõÀ» ¹ß¹Ù´ÚÀÇ º¼(ball) ºÎºÐÀ¸·Î ÇÏ°í, üÁßÀÌ º¼ ºÎºÐ¿¡ ½Ç¸®µµ·Ï ÇÑ´Ù [æ»ñÉ] º¼ ball - ¹ß¹Ù´ÚÀÇ µµÅèÇÑ ºÎºÐ 5. Keep your support and body weight on balls of your feet (midfoot)
6. ¾ç ¹ß¸ñÀÇ °üÀý°¢À» °°°Ô À¯ÁöÇÑ´Ù 6. Keep ankles fixed at the same angle
7. ¹ßµðµõ½Ã, ¹ßÀÌ Áö¸é°ú ¹«¸À» ÀÕ´Â ¼öÁ÷¼±º¸´Ù µÞÂÊ¿¡ ÀÖµµ·Ï ÇÑ´Ù 7. When on support, keep your feet behind the vertical line going through the knees
8. ¹«¸°ú Çã¹÷Áö°¡ Çã°ø¿¡ ¸Å´Þ·Á¼ À̿ϵǵµ·Ï ÇÑ´Ù 8. Keep knees and thighs hanging down and relaxed
9. ¾î±ú, ¾ûµ¢ÀÌ ¹× ¹ß¸ñÀ» µ¿ÀÏ ¼öÁ÷¼±»ó¿¡ À§Ä¡½ÃŲ´Ù 9. Keep shoulders, hips and ankles along one vertical line
10. µ¿Ã¼¸¦ ¾ÕÀ¸·Î ¼÷¿©¼ ÀÚÀ¯³«ÇÏ ½ÃŲ´Ù 10. Keep your body leaning forward and free falling
ÀÌ·¸°Ô ÇÏÁö ¸»¶ó
1. µÞ²ÞÄ¡·Î ÂøÁöÇÏÁö ¸»¶ó, µÞ²ÞÄ¡´Â Áö¸é¿¡ ´êÀ»¶ô ¸»¶ô ÇØ¾ß ÇÑ´Ù 1. Don't touch ground with heels, keep them slightly above the ground
2. ¹ß³¡¿¡ üÁßÀ» ½ÆÁö ¸»¶ó, üÁßÀ» ¹ß¹Ù´ÚÀÇ º¼¿¡ ½Æ°í ¹ß¸ñÀ» À§·Î ´ç°Ü¶ó 2. Don't move your weight to toes, pull your ankle up, when weight is on ball of the foot
3. ¹ß¸ñÀ» ¾ÕµÚ·Î ¿òÁ÷ÀÌÁö ¸»¶ó 3. Don't move ankles back and forth
4. ½ºÇǵ带 ³ôÀÏ ¿ä·®À¸·Î º¸ÆøÀ̳ª µ¿ÀÛ ¹üÀ§¸¦ Å©°Ô ÇÏÁö ¸»¶ó 4. Don't try to increase stride length or range of motion to increase your speed
5. µÎ ¹«¸°ú Çã¹÷Áö °£ÀÇ »çÀÌ°¡ ³Ê¹« ¸Ö¸® ¹ú¾îÁö¸é ¾ÈµÈ´Ù 5. Don't move your knees and thighs too far apart, forward and backward, during stride
6. Á¢Áö½Ã°£À» ±æ°Ô ÇÏÁö ¸»°í, ÅëÅë Æ¢¾î¶ó 6. Don't fix on landing, just lifting
7. ¹ß³¡À¸·Î ÂøÁöÇÏÁö ¸»¶ó 7. Don't point toes and don't land on them
8. ¹Ù´ÚÀ» ¹Ð°í ³ª°¡°Å³ª ¹ß³¡À¸·Î ¶¥À» ¹ÚÂ÷°í ³ª°¡Áö ¸»°í, ±×³É ¹ßÀ» µé¾î ¿Ã·Á¶ó 8. Don't push off or toe off, LIFT ONLY
À̰͸¸Àº ±â¾ïÇ϶ó
¡Û ¹ßµðµõ½Ã¿¡, ¹ßÀº Áö¸é°ú ¹«¸À» ÀÕ´Â ¼öÁ÷¼±º¸´Ù µÞÂÊ¿¡ À§Ä¡ÇØ¾ß ÇÑ´Ù ¡Û When on support, keep your feet behind the vertical line going through the knees
¡Û ´Ù¸®ÀÇ ±ÙÀ° ¿îµ¿À¸·Î ÂøÁöÇÏ¸é ¾ÈµÈ´Ù. ±×³É ´Ù¸®¿¡ ÀÛ¿ëÇÏ´Â Á߷¿¡ ÀÇÇØ ÂøÁöµÇ¾î¾ß ÇÑ´Ù ¡Û Your legs should land themselves without any muscle activity, just by gravity pull
¡Û ¾ç ÆÈÀº ´Ù¸®ÀÇ ¿òÁ÷ÀÓ¿¡ ÀÚ¿¬½º·± ±ÕÇüÀ» Àâ¾Æ ÁÖ´Â ÀÛ¿ëÀ» ÇÏ¿©¾ß ÇÑ´Ù. ¡Û Arms performance is a natural balance for legs movement
¡Û ¹«¸Àº Ç×»ó ±Á¾î ÀÖ¾î¾ß ÇÑ´Ù. ¹«¸À» ¶È¹Ù·Î ÆìÁö ¸»¶ó. ¡Û ALWAYS KEEP YOUR KNEES BENT, DON'T STRAIGHTEN THEM
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