ヒップアップや効果も!股関節とお尻の筋トレで美しい身体に

股関節の筋肉の種類

股関節には、たくさんの筋肉があります。代表的なものとしては「腸腰筋(ちょうようきん)」「太腿直筋(だいたいちょっきん)」「縫工筋(ほうこうきん)」という3種類があり、股関節を屈曲する動作に関わっています。腸腰筋には、「大腰筋(だいようきん)」と「腸骨筋(ちょうこつきん)」があり、この2つで構成されています。足を持ち上げたり骨盤を安定させる働きがあり、日常的な動作のなかではあまりこの筋肉を意識することは少なく、トレーニングも難しい部分です。その一方で、最近はこの腸腰筋が衰えると骨盤のバランスが崩れて猫背など姿勢が悪くなったり、腸腰筋が硬くなると骨盤が前傾して腰への負荷が大きくなるということから、腸腰筋の大切さが言われ始めています。歳を重ねても美しい姿勢を保っていたいというのは誰しもの願いですね。腸腰筋は、スクワットなどのトレーニングのほか、ウォーミングアップで行うような軽いトレーニングでも鍛えることができます。ぜひ普段のトレーニングに取り入れてみましょう。

太腿直筋は、日常生活では歩くときに一歩を踏み出す動きや、正座やいすに座っている状態から立ち上がる時、また階段の昇降などで使われる筋肉です。スポーツにおいては、走る時に膝を伸ばしたり、前へ足を運ぶ動作、ジャンプしたり、サッカーなどでボールを蹴る動きのなかで使われています。体積も大きく歩いたり走ったりする時にはほぼ必ず必要となる大切な筋肉です。この大腿直筋が衰えることが、腰痛のひとつである筋緊張性腰痛症の原因であるという説もあります。腰や股関節に大きな果汁が加わったり同じ姿勢で長時間いることにより、筋肉が緊張するために起こる症状です。最後の縫工筋は、筋トレをしている方でも知らない人も多いマイナーな筋肉ですが、日常生活では自転車の乗降やあぐらをかいたりする時に使われます。スポーツでは、サッカーでボールをキックする時や平泳ぎでキックをして前に進む時などに使われます。この筋肉は単独ではなく、他の筋肉と一緒になって動きます。

 尻の筋肉の種類

お尻には、主なものとして「大殿筋(だいでんきん)」「中殿筋(ちゅうでんきん)」「小殿筋(しょうでんきん)」という3種類の筋肉があります。これらの筋肉を鍛えると、ヒップアップやダイエット効果も得やすくなります。腰痛を抱えている方の場合には、尻の筋肉が硬くなっていることが原因のこともあります。この3種類の筋肉は、日常生活では立ち上がったり飛び跳ねたりする動作のなかで使われます。

筋肉をひとつずつ見ていくと、まず大殿筋はお尻の大面積を占める筋肉で、女性にも人気の筋肉です。大殿筋は股関節を伸ばしたり回したりする動作のなかで使われています。中殿筋は大殿筋の後ろ側に位置しています。中殿筋はインナーマッスルで、左右のバランスを保つはたらきがあります。小殿筋は、さらに奥にある筋肉です。小殿筋が衰えている方は、片足立ちが苦手なケースが多いです。ヒップアップや引き締まったお尻を手に入れるために大殿筋を鍛える方は多いですが、もし片足立ちを試してみて難しいようなら、大殿筋や中殿筋と合わせて小殿筋のトレーニングもメニューに取り入れてみましょう。

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  3. 筋トレだけじゃない!プロテインは有酸素運動にも有効

  4. 自分にとって最適な筋トレとは?体質を理解した鍛え方でトレーニング効率が…

  5. 体幹筋とはどこの筋肉?筋トレで鍛えるメリットは2つある!

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  8. ジムには2種類がある!フィットネスとパーソナルトレーニングの違い

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