男性は厚い胸板、女性はバストアップに!胸の筋トレのポイント

最も大きな胸の筋肉「大胸筋」を鍛えよう

筋トレで効率よく筋肉を付けるためには、まず大きな筋肉から鍛えるのがポイントです。大きな筋肉を鍛えることで基礎代謝が上がり、さまざまなトレーニングを効率よく行うことができます。男性なら暑い胸板、女性ならバストアップに憧れる方も多いと思いますが、これは胸の筋肉を鍛えることと深く関係しています。胸の筋肉には大きく「大胸筋(だいきょうきん)」「小胸筋(しょうきょうきん)」「鎖骨下筋(さこつかきん)」の3種類がありますが、そのなかでも最も大きな筋肉が「大胸筋」であり、この大胸筋から鍛えるのが効果的です。ります。顔に近い部分にある胸の筋肉なので、第一印象も変わりやすく、筋トレによる見た目の変化を期待する方にはとてもおすすめします。

具体的には、大胸筋の上部・中部・下部に分けて筋トレを行いましょう。まずは、自らの体重を使って行う自重トレーニングです。大胸筋の上部を鍛える方法として「デグラインプッシュアップ」という筋トレメニューがあります。これは両足をベンチなど一段高い場所に乗せて、両手を肩幅よりも少し広げて腕立て伏せをするというものです。腕を伸ばす一歩手前で止めて繰り返すようにしましょう。次に大胸筋の中部を鍛える方法としては「プッシュアップ」と呼ばれる筋トレメニュー(通称:腕立て伏せ)です。手の幅を狭くすると大胸筋の内側に効果的で、手の幅を広げると大胸筋の外側に効果的です。この筋トレメニューをする際に、地面と手の平の間にボールを挟む方法もあります。こうすることで、より大胸筋の内側を鍛えることができます。

最後に大胸筋の下部を鍛える方法として「ディップス」という方法があります。これは、通常だとディップススタンドと呼ばれる専用の器具を使って行いますが、自宅などで行う場合などは椅子を使って背もたれをバーのようにして使う方法もあります。負荷が足りないと感じる場合には「加重ベルト」というものを使って、負荷を増やして行うようにすると効果的です。足を地面に少しだけ付けて行うという方法もあります。

 自宅ですぐ始められる胸の筋トレメニュー

ジムに行かなくても、自宅ですぐに始められる胸の筋トレメニューについてご紹介します。ダンベルとトレーニングベンチを使って行うトレーニングです。まずは、「インクラインダンベルベンチプラス」という筋トレメニューで大胸筋の上部を鍛えてみましょう。トレーニングベンチを固定して30~45度にセットし、両手にダンベルを持って仰向けになります。肩幅よりも少し広い位の手の間隔でダンベルを持ち上げて下ろすという動作を繰り返します。完全に下ろす一歩手前で止めてまた上に上げるようにしてください。完全に下ろすと三角筋を鍛える筋トレになってしまいます。また、女性向けの胸の筋トレでおすすめのメニューとしては、胸の前で両手を合わせて両側から押すというものです。手を外側にしたり、内側にしたり、左にずらしたり、右にずらしたりして、これをゆったりと呼吸をしながら3~5回程度繰り返してください。この筋トレメニューは大胸筋を鍛えるのに効果的で、女性の場合にはバストアップにもつながります。

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