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

筋トレやストレッチ中級者へのポイント

筋トレやストレッチを始めて少しずつ筋肉が付いたり柔軟性が出てくるなど、トレーニングも効率よく進むようになるととても楽しく感じられるようになります。その一方で、筋トレがマンネリ化すると、トレーニングに飽きてしまうこともあります。また、最初は効率よく筋肉がついたり柔軟性がすぐに高まっていったけれど、その後は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。そこで今回は、ある程度筋トレやストレッチに慣れてきた中級者が、さらにステップアップして上級者になるためのポイントについてお伝えしたいと思います。トレーニングメニューを変えるという方法もありますが、ここではトレーニングメニューは基本的にはそのままで、道具・音楽・アロマなどトレーニングの環境を変えることで、さらに効果を高めるヒントを探ります。筋肉の成長が横ばいになってきたという時にどう対応するかは、とても大切なことです。ご自身に合う方法を見つけてみてくださいね。

筋トレの効果を高める、道具・音楽・アロマのポイント

まずは筋トレの効果を高める道具についてです。トレーニング中級者ともなると、自宅でのトレーニングも板に付いてくる頃です。そこで「腹筋ローラー」「レジスタンスバンド」「バランスボール」「ヨガマット」「ダンベル」などを、もし持っていないようなら買い足してみたり、すでに持っているようならより上等なものやサイズや機能が少し異なるものに変えてみるのもおすすめです。

例えば、腹筋ローラーは腹筋を鍛えるための道具で筋トレ初心者でも持っている方の多いアイテムですが、さまざまな種類やグレードがあります。収納にもかさばらないので、上等なものをひとつ買い足してみると、トレーニングの質もきっと変わってくるはずです。ヨガマットは、無くてもトレーニングはできるため見過ごされがちですが、長座になったり腹筋を鍛えるトレーニングをする際などに下に敷いておくと、お尻や腰への負担が少なく、よりスムーズにトレーニングを進めることができます。また、ダンベルについてもトレーニング中級者なら持っている方の多いアイテムのひとつですが、負荷を大きくするなど今持っていない負荷のものに変えてみると、筋肉への影響が変わってくるでしょう。

また、音楽を聴きながらトレーニングをするという人はとても多いと思います。基本的には自分が好きなミュージシャンの音楽を聴きながらトレーニングをするのがおすすめです。ハードなトレーニングの時にはヤル気を出すようなロック、ストレッチなどゆったりとしたトレーニングを行う時にはクラシックやジャズなどのしっとりした音楽など、トレーニングの内容によって使い分けるのも良いでしょう。最後にアロマについてですが、筋トレやストレッチなどのトレーニング後にアロマの香りで疲労回復を促したりするのもおすすめです。自分の好きな香りで、トレーニングで疲れた身体を癒しましょう。また、ストレッチなどの場合には、アロマの効果で血行を促進したり気分をリラックスさせることも有効です。血流を促進させる働きがあるとされる、オレンジ系の香りを使ってみるのもよいでしょう。

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  3. 筋トレのダイエット効果とは

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