筋トレの正しい補助の仕方、毎日の筋トレメニューを安全に行おう

筋トレはパートナーなどに補助をしてもらいながら行うと、より安全に行えてより高強度の筋トレが出来るようになります。ですが、補助者が正しい知識を持ってないと、毎日の筋トレメニューを安全に行うことはできません。残念ながら運動施設の中には利用者も職員も含めて、正しい知識を持たずに補助の手助けをしている人が存在します。補助の知識は、補助する側は相手の安全を確保するために必要な知識で、補助される側は補助者が専門的知識を有しているかの判断基準にもなります。今回ご紹介することは、自分が補助する側になっても、補助される側になっても安全に筋トレをするために重要なことになっています。

筋トレメニューを安全に行う補助の基本

・オルタネイトグリップを使う
オルタネイトグリップとは、順手と逆手の握り方を互い違いに握る方法で、グリップ力の向上からデッドリフトなどの高重量を扱う筋トレに有効なグリップ方法です。補助する際にはバーベルが手から落ちることを防ぎます。ベンチプレスやトライセプスエクステンションなどの、身体に落ちる危険があるバーベルを使った筋トレに有効な方法です。
・危険な筋トレは補助しない
クリーンやスナッチなどのオリンピックリフティングは補助をしようとすると、実施者も補助者もバーベルのコントロールが難しくなって危険になります。それらの筋トレをする際には実施者の周りに人がいないことを確認し、実施が無理な状況に陥ったらバーベルを手から離して安全を確保します。また、安全に行うためには実施者のしっかりとした技術が必要になります。
・手首を補助する
ダンベルを使う筋トレでは、手首を補助することで安全性が向上します。間違いがちな補助の仕方で肘を補助している人がいますが、肘を補助すると肘が支点になって、ダンベルの重さによる肘の過伸展(伸び過ぎ)が起こってしまいます。手首を補助することで、力が入り易くなり肘の伸展も防ぎます。ダンベルベンチプレスやダンベルショルダープレスなどの、ダンベルを使った筋トレに有効な方法です。
・力の差をつけ過ぎない
実施者と補助差の力に差があり過ぎると、補助をしきれない場合があります。なるべく力の差が小さくなる人に補助を頼むと安全に行えます。また、力の差が大きい場合には、補助者の人数を増やし両サイドから補助をしてもらうなどの工夫が必要になります。人数が増える際には、補助者同士の補助タイミングを合わせる必要もあるので気を付けてください。

筋トレの正しい補助で毎日のメニューを安全に行おう

補助の仕方はあまり教わる機会がなく、多くの人はジムで見た光景を見よう見まねで補助をしています。適切な補助をしているかは運動施設を選ぶ際の判断基準にもなり、補助者が筋トレの知識を深める環境にいたかが伺え、適切な補助ができる職員の多い運動施設は、専門的知識の高い施設と言えます。また、補助をする際にも気を付けなければいけず、実施者も補助者も安全に行うことが重要になり、補助の際には筋トレの特性と関節の過伸展に気を付けて行います。重量が重たくなるほど適切な補助をしないと危険性は増すので、正しい知識を有する必要があります。筋トレを安全に行うためにも、適切な補助を学んで毎日の筋トレメニューを怪我なく頑張ってください。

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  3. ふくらはぎは第二の心臓!膝の筋トレで老化知らずに

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