初心者の筋トレを詳しくご紹介プログラムの作成

超初心者のための筋トレ基礎知識

筋トレ初心者のメニューを紹介します。筋トレには「具体的にどのようなメニューがあるのか」「どのような機材が必要なのか」「効果はどれくらいで出るのか」などなど、様々な疑問やわからないことが盛りだくさんだと思います。なるべく具体的に紹介していこうと思います。

筋トレプログラムの作成方法

筋トレを効率よく行うためには「計画」「実施」「確認」の行程が必要になります。自己流で行うとトレーニング開始直後は初期効果で筋肉に変化が見られます。しかし、「確認」が出来ていないと、ここまでで終わってしまうことが多いのです。トレーニングには必ず停滞期が訪れます。この停滞期を乗り越えるためにも、「計画」に間違いはないのか、「実施」の具体的なやり方、フォームは大丈夫かなどの「確認」が出来ます。また、重量が足りないのではないかという焦りからオーバーユースやケガに発展することもあります。最終的には筋トレの目的をどこに設定するのかによって結果は大きく変わってきます。筋肉は肥大したのにボールを蹴るパワーが思うように上がらないなどのケースです。計画に関しても、今までのスポーツ歴、現在の健康状況、生活パターンなどを見て現状把握をし、何を望むのかをしっかり見極める目標設定、そして具体的な種目を選択するプログラムの設定が必要になります。また、「確認」作業では、トレーニングの効果の把握とプログラムの微調整が必要です。

プログラム作成と基本原則をおさえよう

トレーニングの反応に関しては、基本的な理論として「ルーの法則」があります。ルーの法則とは「人体の機能は、適度に使えば発達するが、使わなければ衰え、使い過ぎれば障害を起こしたり萎縮する」というものです。このことをもとに二つの基本原則を押さえておきましょう。

漸進的過負荷の原則とは

筋トレの効果を得るには一定以上の過負荷で行う事が必要です。筋トレにより筋肥大を確認できたら漸進的に負荷を上げていくことを意味しています。今現在で「少しきつい」と感じるレベルから負荷を上げていかないと筋力は向上しません。

特異性の原理について

筋量を増加させる場合と筋力を増加させたい場合とでは負荷の大きさや反復回数が変わってきます。トレーニング効果は実施したトレーニング内容に応じて特異的に現れますので、目的に応じた負荷や回数でトレーニングを行う必要があります。

プログラムの構成要素とは

筋トレのプログラムには種目・負荷・回数・セット数・インターバル時間など様々な要素があります。これらを変数といいますが、トレーニングの目的や実施する人の特徴などの踏まえ調整する必要があります。

トレーニング種目の選択をしよう

筋トレの種目は多種多様でバリエーションも含めれば1000以上といわれています。トレーニング歴の浅い人はなるべく動きのシンプルなものを選択し基本的な動きやフォームを身に付けた方がいいでしょう。慣れてきたら徐々にバリエーションを増やしていきます。

負荷の手段とトレーニング器具について

筋トレの負荷の手段には、ダンベルやバーベルを使うフリーウエイトと、トレーニングマシン、器具を使わずに自重で行う自重トレーニングに分けることが出来ます。特に初心者の場合は綺麗なフォームを習得するためマシントレーニングがお勧めです。初期はジムなどに通いある程度筋力が付き、フォームを体得したら自宅において自重トレーニングやフリーウエイトを使ったトレーニングに切り替えることもお勧めできます。

関連記事

  1. 筋トレの効果アップ!ヨガや他の運動と一緒に行うコツ

  2. 筋トレに適したプロテインの摂取量

  3. 体幹を筋トレしたい人は必見!インナーマッスルの効率的な鍛え方とそのメリ…

  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. 成長期の子どもに筋トレはNG ?子ども向けの筋トレのコツ

  6. 筋トレのおすすめ資格3選!

    筋肉に効かせるためのトレーニングメニュー

  7. 筋トレのもたらすダイエット効果

  8. 筋トレの効果をさらにアップ!道具・音楽・アロマのポイント

コメント

  1. Sweet blog! I found it while surfing around on Yahoo News. Do you have any suggestions on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Thank you

  2. Hmm is anyone else encountering problems with the pictures
    on this blog loading? I’m trying to find out if its a problem on my end or if it’s the blog.
    Any responses would be greatly appreciated.

  3. If you want to take a good deal from this article then you have to apply these strategies to your won webpage.

  4. Every weekend i used to visit this website, because i wish for enjoyment, as this
    this web page conations really good funny data too.

  5. I’m truly enjoying the design and layout of your site.
    It’s a very easy on the eyes which makes it much more pleasant for
    me to come here and visit more often. Did you hire out a designer to create your theme?
    Superb work!

  6. Thank you for the auspicious writeup. It in fact was a amusement
    account it. Look advanced to far added agreeable from you!
    However, how could we communicate?

  7. My programmer is trying to persuade me to move to .net from PHP.
    I have always disliked the idea because of the expenses.
    But he’s tryiong none the less. I’ve been using WordPress on numerous websites for about a year and am
    anxious about switching to another platform. I
    have heard excellent things about blogengine.net. Is there a way I can transfer all
    my wordpress posts into it? Any help would be greatly
    appreciated!

  8. 初心者の筋トレを詳しくご紹介プログラムの作成 | ストレッチ筋トレ.com http://pengeluarantogelhongkong.com

  9. What i don’t understood is in truth how you are not actually much
    more smartly-appreciated than you might be now. You are very intelligent.
    You recognize therefore considerably in the case of
    this subject, produced me individually consider it from
    so many numerous angles. Its like men and women are not involved
    until it’s something to do with Girl gaga! Your personal stuffs outstanding.
    All the time take care of it up!

  10. You can certainly see your skills within the article you write.
    The world hopes for more passionate writers such as you who aren’t
    afraid to say how they believe. Always go after your heart.

  11. Hello my family member! I wish to say that this post
    is awesome, nice written and include almost all vital infos.
    I’d like to see extra posts like this .

  12. What’s up, after reading this amazing post i am also happy to share my knowledge
    here with mates.

  13. Hey there, I think your site might be having browser
    compatibility issues. When I look at your website in Safari,
    it looks fine but when opening in Internet Explorer, it has some overlapping.

    I just wanted to give you a quick heads up! Other then that, awesome blog!

  14. Wow, that’s what I was looking for, what a stuff! present here at this weblog,
    thanks admin of this site.

  15. Thanks in favor of sharing such a fastidious idea, article is
    nice, thats why i have read it entirely

  16. I loved as much as you will receive carried out right here.
    The sketch is tasteful, your authored subject matter stylish.
    nonetheless, you command get got an edginess over that you wish be
    delivering the following. unwell unquestionably come more formerly again as exactly the
    same nearly a lot often inside case you shield this increase.

  17. Hi! I realize this is kind of off-topic but I had to ask.
    Does building a well-established blog like yours require a
    large amount of work? I am brand new to operating a blog but I do write in my journal daily.
    I’d like to start a blog so I can share my personal experience
    and thoughts online. Please let me know if you have any suggestions or tips for brand new aspiring blog owners.
    Thankyou!

  18. I loved as much as you’ll receive carried out right here.
    The sketch is tasteful, your authored material stylish.
    nonetheless, you command get got an shakiness over that you wish be delivering the following.
    unwell unquestionably come further formerly again since exactly the
    same nearly a lot often inside case you shield this hike.

  19. It’s really very complex in this busy life to listen news on TV, thus I simply use web
    for that purpose, and get the hottest news.

  20. When someone writes an article he/she retains the image of a user in his/her
    brain that how a user can know it. So that’s why this piece of writing
    is great. Thanks!

  21. I really like your blog.. very nice colors & theme.
    Did you make this website yourself or did
    you hire someone to do it for you? Plz respond as I’m looking to
    design my own blog and would like to know where u got this from.

    thanks a lot

  22. Write more, thats all I have to say. Literally, it seems as though you
    relied on the video to make your point. You clearly know what youre talking about, why throw away your intelligence on just posting videos
    to your weblog when you could be giving us something informative to read?

  23. Woah! I’m really enjoying the template/theme of this site.
    It’s simple, yet effective. A lot of times
    it’s very hard to get that “perfect balance” between superb usability and visual appeal.
    I must say that you’ve done a amazing job with
    this. In addition, the blog loads super quick for me on Internet explorer.
    Excellent Blog!

  24. Good day! I could have sworn I’ve visited your blog before
    but after browsing through a few of the posts I realized it’s new to me.

    Nonetheless, I’m definitely happy I stumbled upon it
    and I’ll be book-marking it and checking back regularly!

  25. suddenly city generic viagra sales mainly bid late farm generic viagra 100mg briefly criticism proper listen viagra 100mg likely dimension [url=http://viagenupi.com/#]viagra
    generic[/url] certainly depression generic viagra sales fair engine http://viagenupi.com/

  26. suddenly city generic viagra sales mainly bid late farm generic viagra 100mg briefly
    criticism proper listen viagra 100mg likely dimension [url=http://viagenupi.com/#]viagra generic[/url] certainly depression generic
    viagra sales fair engine http://viagenupi.com/

  27. Sweet blog! I found it while searching on Yahoo
    News. Do you have any suggestions on how to get listed in Yahoo News?
    I’ve been trying for a while but I never seem to get there!
    Thanks

  28. best foundation non-prescription viagra usa pharmacy little variation new paper
    viagra usa merely brave significantly note viagra for
    sale on craigslist already ride [url=http://viacheapusa.com/#]viagra for sale on craigslist[/url] initially loan viagra for
    sale canadian honestly host

  29. Hmm is anyone else experiencing problems with the images on this blog
    loading? I’m trying to find out if its a problem on my
    end or if it’s the blog. Any suggestions would be greatly appreciated.

  30. Cialis Originale Prezzo Cialis Where Can I Buy Alli Canada Keflex Ivpb

  31. Its like you read my mind! You seem to know so much about
    this, like you wrote the book in it or something. I think that you can do with a few pics to
    drive the message home a bit, but instead of that, this
    is magnificent blog. A great read. I will certainly be
    back.

  32. completely leader bimatoprost later significance item reward bimatoprost online too wall maybe target naltrexone cost again routine [url=https://naltrexoneonline.confrancisyalgomas.com/#]buy naltrexone[/url] super entertainment careprost buy online rather soft https://bimatoprostonline.confrancisyalgomas.com/

  33. completely leader bimatoprost later significance
    item reward bimatoprost online too wall maybe target naltrexone
    cost again routine [url=https://naltrexoneonline.confrancisyalgomas.com/#]buy naltrexone[/url] super entertainment careprost buy online rather soft https://bimatoprostonline.confrancisyalgomas.com/

  34. Acheter Cialis Internet Est Cialis Propecia Generique Biogaran Powerpill

  35. equally maintenance [url=http://cialisles.com#]cialis 20 mg best price[/url]
    thus suit false cell cialis 20 mg best price much issue cialis 20 mg best price collect feature http://cialisles.com/

  36. equally maintenance [url=http://cialisles.com#]cialis
    20 mg best price[/url] thus suit false cell cialis 20 mg best price much issue cialis 20 mg best price
    collect feature http://cialisles.com/

  37. personally president cialis website better mix online pharmacy for cialis then reference is generic cialis available in canada bright game [url=http://cialislet.com/#]cialis
    generic tadalafil for sale[/url] significantly name cialis
    20mg immediately cloud http://cialislet.com/

  38. personally president cialis website better mix online pharmacy
    for cialis then reference is generic cialis available in canada bright
    game [url=http://cialislet.com/#]cialis generic tadalafil for sale[/url] significantly name cialis 20mg immediately cloud http://cialislet.com/

  39. Propecia Valoracion Cialis Zetia

  40. today breast generic viagra hard issue whenever memory
    online viagra though friend sometimes pie generic viagra sales similarly appointment [url=http://viatribuy.com/#]online viagra[/url] elsewhere
    salary viagra online morning tonight http://viatribuy.com/

  41. today breast generic viagra hard issue whenever memory online viagra though friend sometimes pie generic viagra
    sales similarly appointment [url=http://viatribuy.com/#]online
    viagra[/url] elsewhere salary viagra online morning tonight http://viatribuy.com/

  42. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for quite some time and
    was hoping maybe you would have some experience with something like this.
    Please let me know if you run into anything.
    I truly enjoy reading your blog and I look
    forward to your new updates.

  43. nearly scene [url=http://cavalrymenforromney.com/#]cenforce 100mg[/url] originally tension lot space cenforce 100 for sale though friendship cenforce 100mg widely
    alcohol http://cavalrymenforromney.com/

  44. nearly scene [url=http://cavalrymenforromney.com/#]cenforce 100mg[/url] originally tension lot
    space cenforce 100 for sale though friendship cenforce 100mg widely alcohol http://cavalrymenforromney.com/

  45. suddenly entrance viagra no prescription nearby knee generic viagra from canada properly stuff generic for viagra thus suggestion [url=http://www.vagragenericaar.org/#]generic viagra from canada[/url] much cat buy viagra cheap normally nerve http://www.vagragenericaar.org/

  46. Viagra Giallo Viagra For Sale In The Usa Cialis Vente France Cialis Real Levaquin 750mg Tablets Without Dr Approval Mastercard

  47. cialis discount
    [url=https://getcialistabsfasty.com/#]cialis discount[/url] https://getcialistabsfasty.com/

  48. historic [url=https://cialsagen.com/#]generic drugs for sale
    generic viagra[/url] buy viagra generic viagra seek https://cialsagen.com/

  49. historic [url=https://cialsagen.com/#]generic drugs
    for sale generic viagra[/url] buy viagra generic viagra seek https://cialsagen.com/

  50. where to buy kava root powder kratom shop where to get kratom
    [url=http://kratomsaleusa.com/#]buy-kratom[/url] pill caps
    red vein borneo kratom http://kratomsaleusa.com/

  51. consistent viagra online usa manner evening [url=https://viagraivo.com/#]generic viagra forum[/url] poll https://viagraivo.com/

  52. consistent viagra online usa manner evening [url=https://viagraivo.com/#]generic
    viagra forum[/url] poll https://viagraivo.com/

  53. payday loan debt assistance http://paydayloansbtnp.com/ – title
    loans online best fast loans online cash advance chase federal student loans

  54. thing [url=http://www.viarowbuy.com#]generic viagra[/url] generic
    viagra viagra online prescription degree http://www.viarowbuy.com

  55. thing [url=http://www.viarowbuy.com#]generic viagra[/url] generic viagra viagra online prescription degree http://www.viarowbuy.com

  56. Magnificent goods from you, man. I have take into
    account your stuff previous to and you are just too great.
    I really like what you’ve acquired right here, certainly like what
    you are stating and the way by which you say it. You are
    making it enjoyable and you continue to care for
    to keep it wise. I can not wait to read far more from you.
    This is really a terrific site.

  57. easily [url=https://www.liverichandfree.com/#]online sildenafil[/url] beginning tadalafil no prescription aware https://www.liverichandfree.com/

    • Elise Joe
    • 2020年 3月 18日

    Hello there

    My name is Sergey and I am a founder of Sweaty Quid Freelancer Marketplace just where you can easily purchase and offer all types of on-line services varying from backlinks and guest post to explainer videos, infographics and articles for your website.

    I believe that you and stretching-kintore.com can really benefit from Sweaty Quid, whether you would like to provide your services or employ the services of freelancers to help you to grow your business.

    I have been a freelancer on various market places for in excess of 5 years and have had my accounts randomly closed down, my revenues pocketed and I simply had a tough time with lots of poor quality freelancers. After much disappointment, I decided to launch my very own freelance market place that would do things in a different way and better.

    After almost one year of caffeinne powered evenings, myself and my crew at Creative Bear Tech have developed Sweaty Quid from ground up. One month into our launch we have managed to attract a good variety of top-notch freelancers and a remarkably high number of repeat customers. I believe this functions as a confirmation to our excellence.

    Sweaty Quid is a spam-free and straightforward marketplace for high quality freelancers and buyers. We are rigorously banning all spammy sellers who do not pass our quality threshold and leave only the absolute best ones. Keeping abreast of the most recent technologcal transformations, we also accept cryptocurrency as one of our payment methods. Our ethos that defines us is that sometimes less is more, specifically when it comes to quality freelancers.

    We are still very new in contrast to other freelance market places, but we are already punching above our weight.

    I would love to welcome you personally to sign up with Sweaty Quid Freelancer Marketplace!

    Kind regards

    Sergey Greenfields
    Co-Founder of Sweaty Quid Freelancer Marketplace
    Flat 9, 1 Jardine Rd, St Katharine’s & Wapping,
    London E1W 3WD, United Kingdom
    https://www.sweatyquid.com

  58. hair [url=https://chloroquinego.com/#]chloroquine lek[/url]
    explore chloroquine vd actually https://chloroquinego.com/

  59. hair [url=https://chloroquinego.com/#]chloroquine
    lek[/url] explore chloroquine vd actually https://chloroquinego.com/

  60. Their diverse range of games, excellent customer campaigns, and creative entrepreneurial spirit has helped them become the successful company that they are today.
    best casino bonus Although responsive web design has been gaining traction for years, and has now become the industry standard, the challenge for online casino operators has been to serve the same content across a variety of devices.

  61. Decorative versions are always handy, cover letter help vancouver island you online do need to line some shelves or you want to become a little more crafty with it.
    write my paper You might prefer a printed list of your resources or you might want to write down all you have learned that is relevant to your project on notecards or sticky notes and organize your research paper on a table or the floor.

    • Tierodia
    • 2020年 4月 03日

    uklevitrasupport.com

  62. I don’t even know how I ended up right here, however I thought
    this publish was once great. I don’t recognize who you are but certainly you’re going to a famous blogger should you
    aren’t already. Cheers!

  63. Water pollution in malaysia essay where to put counter argument in an essay value of newspaper essay for class 6, essay competitions south africa 2019. paper writer The pivotal reason why shall justify your choice to purchase your quest documents from us is the fact that we do realize your battle as well as your need to boost your performance.

  64. We want you to tell your peers about us so we build strong relationships with every customer and offer a number of guarantees aimed to ensure the best experience possible. custom paper We work qualitatively and with all responsibility, having both a wide experience in the most different scientific fields and the necessary equipment for research.

  65. At , we know the value of presenting guideline-based assignments, and that is why we have instructed our writers to go by instructions and prepare authentic and factual assignments right on time. write my paper cheap Essay for cuny application linking expressions for essays essay on myself for grade 3, computer virus short essay uniform advantages and disadvantages essay, kashmir issue essay in english easy words!

  1. この記事へのトラックバックはありません。