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!

そもそも体幹筋とは

筋トレでは体の各部位についての知識を深め、それぞれの部位ごとに正しい方法で筋トレを行う必要があります。その中でも、筋トレで体の部位を表していてよく使われる用語に「体幹筋」と呼ばれるものがあります。「体の中心の筋肉」といった漠然とした理解になりがちな体幹筋ですが、しっかりとその仕組みを知って筋トレをすることで、体にとってプラスの効果を得ることが可能です。

体幹筋の位置と機能

人間の場合の体幹とは、頭と首、腕や脚以外の体の部位を指しており、別の言い方に「胴体」があります。より明確に部位を説明すると、上半身の大胸筋・腹筋・背筋を指すことが多いですが、筋トレにおいては「大きい筋肉」として便宜上、太腿の筋肉を指すこともあります。

上半身の各部位の周辺に位置する体幹筋ですが、手では触れることができない深層部の筋肉を指しています。表にある筋肉を動かすために体幹筋がその下にあり、さらに内臓を取り巻いて安定させているというのが、体幹筋の構造です。一方、腕や脚の筋肉は「体肢筋」と呼ばれ、体幹筋をベースに手足で細かい動作を行う機能を担っています。

体幹筋を鍛える3つのメリットとは

ダンベルや腕立て伏せなど多くの方が持っている筋トレのイメージは、体幹筋ではなく表層にある筋肉を鍛えるもので、代謝の改善と見た目の変化といった効果を得られます。それでは、体幹筋の筋トレにはどのようなメリットがあるのでしょうか。筋肥大の促進・体のバランス調整・スポーツ力の3つのポイントを中心に解説していきます。

筋トレに必要な力が出しやすくなる

まず、体幹筋を継続的に鍛えることで表層の筋肉を動かしやすくなり、筋肥大を目的としている筋トレの効果がアップすることが期待できます。体幹筋と表層筋は分離しているわけではなく、表層筋を動かそうとするとまずは深くにある体幹筋が動くような仕組みになっています。そのため、体幹筋を鍛えて発達させることで表層筋が十分なパワーを発揮できるようになり、筋トレにおいてより強い負荷を与えて筋肥大を促進できます。

バランスが整った体づくりに効果的

2つ目の体幹筋トレーニングのメリットは、体幹筋が姿勢を支えて体のバランスを保つという役割を持っていることに関連しています。体のバランスを整えるということは、筋肉の左右のバランスも保ちやすくなるということです。多くの人は利き手側の筋肉の方が発達しやすく、筋トレにおいても左右の筋肉がアンバランスに発達してしまうことが珍しくありません。ところが、体幹筋のバランスが整ってくると左右で同じ動きがしやすくなり、その上で表層筋を鍛えることで均整の取れた体作りが容易になるというメリットが得られます。

スポーツ力の向上も見込める

体幹筋を鍛える最後のメリットは、体の軸が強化されることによるスポーツの力の向上というものです。深層筋である体幹筋は体の左右のバランスを整えるのに加え、体を真っすぐ安定させたり、ねじる動作をスムーズにしたりする役割があります。体を激しく動かすスポーツでは関節の柔軟性が求められることが多いですが、胴体の筋肉の柔軟性もスポーツ力のアップには欠かせません。ストレッチに加えて体幹筋の筋トレを行うことは、本格的なスポーツ選手にとっても上のようなメリットがあります。

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