憧れのシックスパックやくびれに!腹筋の筋トレメニュー

腹筋の定番!クランチで腹直筋を鍛えよう

お腹の筋肉には大きく「腹直筋(ふくちょくきん)」「外腹斜筋(がいふくしゃきん)」「内腹斜筋(ないふくしゃきん)」「腹横筋」の4種類あります。このうち最も大きな筋肉「腹直筋」は、お腹の縦の表面側にある筋肉です。日常生活では、身体を曲げたり伸ばしたりする際に使われます。筋肉に関心のある方にとっては憧れの「シックスパック」は、アスリートなどに見られるお腹の筋肉が割れた状態のことですが、このシックスパックは腹直筋のことです。実はどの方の腹直筋も鍛える前からすでに6つに割れているのですが、その上に脂肪が付いていたり、腹直筋が不十分なことによりシックスパックのような状態にはなっていないということです。まずは、腹直筋を鍛える筋トレメニューについてお伝えします。

腹直筋の定番の筋トレメニューと言えば「クランチ」です。これは、足を浮かせて仰向けになっている状態から、身体をおこすトレーニングです。股関節と膝を90度に曲げて、腕は後ろで組んで、背骨を少しずつ持ち上げていくイメージで上体を起こしていきます。あごを引いてお腹を診たら、再びゆっくりともとの状態に戻していきます。この時、顔が上を向かないように注意してください。上を向いていると首に負担がかかってしまうことがあるので、必ずあごを引いてお腹を見るようにしましょう。よく「毎日腹筋をしている」という方がいますが、腹筋自体は腹直筋やシックスパックを鍛えるのにはあまり効果的ではありません。有酸素運動をすることによって脂肪が燃焼し、その下にあった筋肉が見えてきたという状態ということです。

 くびれを手に入れるのにおすすめの筋トレ

先ほどお腹の筋肉には、大きく「腹直筋(ふくちょくきん)」「外腹斜筋(がいふくしゃきん)」「内腹斜筋(ないふくしゃきん)」「腹横筋」の4種類があるとお伝えしましたが、腹直筋は最も体積が大きく小お腹の表面に近い場所にあるので、腹直筋が引き締まっていると見た目にも段違いの効果が生まれます。腹直筋には姿勢を正しくして内臓を正常な位置に保つ効果もあります。腹直筋は上部と下部で鍛えるメニューが違うのですが、先ほどのクランチのように上体を起こす運動は腹直筋の上部、足を上下する運動は腹直筋の下部を鍛えることになります。

では、脇腹を引き締めてくびれを作る筋トレ「バイシクルクランチ」についてお伝えします。「腹斜筋」や「腹横筋」を鍛えるメニューになります。基本的には、クランチと同じですが、筋肉が少ない方や筋トレ初心者の方にも行いやすいトレーニングです。。足を90度に曲げて持ち上げて、頭と方を浮かせます。手は耳の後ろに添えて、左の足を胸に引き寄せると同時に右の足を伸ばします。今度は逆に、右の足を胸に引き寄せて、左足を伸ばします。左足を引き寄せた時には左側に身体をひねり、右足を引き寄せた時には右側に身体をひねるようにしてください。これを5~15セット繰り返してください。手を耳に添える時には、肘は開くようにしましょう。伸ばした足は、地面と平行になるようにして、床には落とさずに浮かせたまま行うようにすると効果的です。

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