筋トレメニューの作り方、初心者が気を付ける6のこと

筋トレは闇雲に沢山やっても効果的とは言えず、適切な方法で行うことで効果が上がり、怪我を防いで安全に行えるようになります。また、筋トレを始めて3カ月程度は、新しい動きに適応していく神経系の発達が進み、次いで筋力などの発達が本格的に進みます。初心者の人は今後の筋トレを効率的に行うためにも、全身の筋肉に刺激を与えられるような筋トレを選ぶと効果的です。筋肉に適切な刺激を与えて安全に行うために気を付ける6つのことをご紹介します。

筋トレメニューで初心者が気を付ける6のこと

1.適切な負荷と回数で行う
バーベルやマシンを使った筋トレで、数十回できる重さや逆に数回しかできない重さを使う筋トレは、初心者が行う効果的な方法とは言えません。10~15回程度で行う筋トレが適しています。
2.適切な姿勢で行う
ほとんどの筋トレは腰を曲げずに背筋を伸ばして行います。腕立て伏せやプランクも背筋を伸ばして、身体が真っ直ぐの状態をキープして行うと効果的です。また、ウエイトを使う筋トレは、この姿勢に気を付けないと怪我の原因になります。
3.5ポイントコンタクトをとる
5ヶ所を接地させて身体を安定させる姿勢をとり、力と安定性の向上を図ります。仰向けや座位では後頭部・肩・臀部・右足・左足の5ヶ所で、うつ伏せの場合は顎・上半身(胸と腹部)・大腿部・右手・左手(手はパットやグリップ)の5ヶ所となっています。
4.呼吸を意識する
初心者が取り入れるべき呼吸法は、ウエイト(身体)を持ち上げる時(力が入る時)に息を吐き、ウエイト(身体)を下げる時(比較的楽な時)に息を吐きます。
5.最後まで力を抜かない
バーベルやマシンなどのウエイトを使う際に、戻す動作では重量の重さに任せて力を抜きがちになりますが、戻す動作(伸張性筋収縮)の方が筋肉に加わる力は大きくなり、戻す動作も自分の力でコントロールすることが重要になります。また、コントロールして戻さないと必要以上の負荷が筋肉や関節に加わり、怪我の原因になってしまいます。
6.適切な休養をとる
筋肉は筋トレで傷つき、休養で修復し成長していきます。いわゆる超回復と呼ばれるもので、超回復には48~72時間かかると言われていて、この時間に次の筋トレをすると効果的になります。運動には適切な休養が必要で、毎日筋トレをすると身体に負担がかかってしまいます。

筋トレ初心者の定義

筋トレ初心者とは、筋トレを始めて6カ月以内で週に3回以下の筋トレを行い、10種類以下の筋トレを中強度以下の負荷で鍛えている人のことを言います。また、この定義は6カ月以上続けたからといって中級者になるわけではなく、期間と共に負荷や頻度も増やしていかないと筋トレの経験を積んだとは言えません。様々な種類の筋トレを正しいテクニックで行い、高強度の負荷をかけることが筋トレにおいて経験を積んだと言えます。

基本を守って筋トレメニューを初心者から発展させよう

今回ご紹介した6つは基本的なことで、この他にも筋トレを有効に進める方法は多数あります。筋トレの経験を積んで初心者から中・上級者になるにつれて、扱う重量は増えて負荷は高くなります。また、目的に合った回数や負荷を選ぶことで効率的に筋トレを進められるようになります。そのためには、基本をしっかりと守って負荷のかけられる身体づくりが重要になります。適切な負荷で基礎筋力を付けて、適切な姿勢で怪我が起きないようして、適切な回復で身体が成長していきます。基本を守って筋トレメニューを初心者から中・上級者になり、筋肉の更なる発達を目指してください

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