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ット

インナーマッスルを鍛えると姿勢が良くなる。

インナーマッスルを鍛えると正しい姿勢をキープするのが簡単になります。最近何かと耳にする機会が増えた『インナーマッスル』という単語ですが、具体的には『外側から触ることのできない筋肉』という定義づけがなされています。外側にある筋肉と比べるとインナーマッスルは大きな力は発揮できませんが、関節の位置や動きを安定させるなかで身体の姿勢を保持する役割を担っています。筋トレでインナーマッスルを強化するとそれほど力を入れなくても綺麗な姿勢を保てますし、筋肉のスタミナも向上しますから長時間キープするのも楽になります。では、逆にインナーマッスルが弱いとどうなるのかですが、姿勢が崩れるのはもちろん、それがきっかけで身体にさまざまな悪影響が生じてきます。最も分かりやすいところでいうと肩こりや腰痛といった症状でしょう。姿勢が悪くなると本来均等にかかるべき負荷がどこか一部の筋肉に集中します。すると、必要以上の負担がかかるわけですからその部分の筋肉はどんどんと酷使され、どこかのタイミングで疲労が一気に爆発してしまうわけです。一度生じた肩こりや腰痛はなかなか直すのが難しく、場合によっては専門の医療機関等で診てもらわないといけないことすらあり得ます。こうなってくるとお金はもちろんですが余計なことに時間を浪費してしまい、自分の大切なプライベートの時間をロスすることにもつながりかねません。インナーマッスルと聞くと何てことはないちょっとした筋肉と言う印象を抱く人もいますが、ここを筋トレで鍛えるかどうかで生活のクオリティーは大きく変わって来るのです。

インナーマッスルを鍛えるためには。

インナーマッスルを鍛える時には少しだけ工夫が必要です。上腕二頭筋のような表層にある筋肉は『高負荷低回数』で追い込むのが基本ですが、インナーマッスルの場合には真逆の『低負荷高回数』で追い込む必要があります。何故かというとあまり大きな負荷をかけてしまうとインナーマッスルよりも先に外側の筋肉が働いてしまい、ターゲットとしている筋肉にきちんと刺激を与えられないからです。しかし、当然あまり弱い負荷だとインナーマッスルに対してもなかなかきちんとストレスをかけられないため、それを補うためにも回数を従来の筋トレよりも多く設定するわけです。具体的には少し軽めのダンベルを用いたり、ゴムチューブを使って筋トレをするのもおすすめです。また、前述したようにインナーマッスルにはあまり大きな負荷をかけられませんから筋繊維が回復するまでのインターバルも短い傾向にあります。したがって、一般的な筋トレは超回復を意識して48時間から72時間程度の休息が必要だと言われますが、インナーマッスルに関しては毎日行っても大丈夫です。もちろん、筋肉痛のような疲労を感じた場合には少し間隔を開けてみるのもいいですが、インナーマッスルを強くしたいのであれば原則として毎日取り組むようにしましょう。インナーマッスルは負荷が小さい分ちょっとした時間を使って筋トレができますから、そういったタイミングを上手に活用できれば無理なく継続しやすいでしょう。

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