初心者はまずコレ!短期間で美しい身体になる、筋トレのポイント

初心者はまず自重トレーニングから

美しい身体をイメージして筋トレを始めたけれど、なかなか効果が感じられずに途中で止めてしまったという方も少なくありません。筋トレを始めても1回や2回のトレーニングではなかなか効果は現れにくく、目に見えるような効果が現れるまでには早い人でも1ヵ月ほどかかると言われています。自己流での間違ったメニューやフォームで筋トレを行っていると、時間やエネルギーを注いでいる割に長期間続けてもなかなか効果は現れないかもしれません。そこで今回は、筋トレ初心者の方がまず行うとよいトレーニングメニューやそのポイントについてご紹介したいと思います。

初心者の方におすすめのトレーニングメニューは、自重トレーニングです。わざわざジムへ行ったり特別な器具を購入したりする必要はなく、基本的に自宅で手軽に始めることができます。まずはじめにご紹介するトレーニングは、腕立て伏せです。腕立て伏せは、手を置く位置によってどの筋肉を鍛えるかの効果が変わってきます。肩幅よりも腕を広げることで胸の筋肉、肩幅と同じ位に広げることで上腕二頭筋を鍛えることができますし、さらに、身体の下のほうに腕を置けば胸の下側の筋肉、上のほうに腕を置けば胸の上側の筋肉を鍛えることができます。身体を一直線にして腕立て伏せをすれば、体幹のトレーニングにもなります。まずは、1セット10回を繰り返して行うようにしましょう。腕立て伏せをするときのポイントは、身体をまっすぐに保つことです。そうすることでお腹と背中の両方の筋肉を鍛えることができます。

次におすすめのトレーニングメニューは、スクワットです。太ももとハムストリングス(太ももの裏)の筋肉を鍛えることができます。太ももに適度な筋肉を付けることによって、綺麗な足を手に入れることができます。スクワットに慣れてきたら、ダンベルやバーベルなどの負荷を持って行うようにしましょう。さらに効果を高めることができます。スクワットで大切なことは、背中を丸めたり、膝を前に突き出さないことです。こちらも慣れてきたら、負荷を持って行うようにしましょう。最初は自分のフォームが乱れていないかを鏡の前などでチェックしながら行うのがおすすめです。

最後の初心者におすすめのトレーニングメニューは、クランチです。クランチとは横になったまま、頭を丸めて腹筋に負荷をかけるトレーニングです。レッグレイズというトレーニングもクランチと似ていますが、「腹筋はできないけれどクランチならできる」という人もいるほど、クランチの方が初心者の方にも取り組みやすいメニューです。

 必要に応じてサプリメントを

筋トレを行って、筋肉を付けたいという方にはサプリメントもおすすめです。筋肉を短期間で効率よく付けるのには、プロテインを摂取するのが効果的です。プロテインには植物性のものと動物性のものの2種類があり、慣れていない人だと飲みにくいものもあります。いろいろな商品が販売されているので、自分に合いそうなものを選んで、試してみてくださいね。食事の量や質などについても、筋肉を付ける上では大切なポイントとなります。少しずつ情報を増やしながら、自分に合ったものを見つけて実践してきましょう。

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