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筋肉に効かせるためのトレーニングメニュー

引き締まった体型を手に入れたい、今よりもさらに筋肉質な体にしたいと思う方にとって、筋トレは欠かせません。

そこで以下では、各筋肉を鍛えるうえでのポイントについて解説していきます。

準備運動

・ストレッチ

筋肉に刺激を与え、それにより筋肉を大きくすることを意味します。

当然筋トレを行う上では、できる限り思い重量を扱いうことが重要になりますが、いきなり高重量を扱うことは怪我の原因になります。

ですので、まずはしっかりと準備運動をすることが大事です。

準備運動としては、まずはストレッチをしっかりと行う必要があります。トレーニング前に筋肉を伸ばしておくことで、より可動域が生まれ、筋肉を収縮しやすくなります。

筋トレにおいては、どれだけ高重量を扱うかも大事ですが、筋肉をしっかりと収縮させることが最も大事になります。

また、背中や胸などの上半身トレーニングを行う際にも、必ず下半身のストレッチは行うようにしましょう。

背中でも胸でも、知らず知らずのうちに足の筋肉を緊張させていますし、デッドリフトのようなトレーニングでは足の筋肉をかなりの割合で稼働させています。

・アップ

ストレッチ後は、まずはアップとして軽い重量から行うようにしましょう。

この際、正しいフォームでしっかりと筋肉を収縮させるイメージをつかんでから本番のセットに入りましょう。基本的にはアップのセットを3セットほど組んでいき、少しずつ重量を上げていくという形にしましょう。

上半身のトレーニング

上半身の筋肉は、大別すると胸・背中・腕・肩・腹筋があります。

これらをローテーションして日々鍛えていくのが理想的であり、1回鍛えた部位は1週間休ませても問題ありません。以下、筋肉の大きな部分を占める胸と背中のトレーニングについて説明していきます。

・胸

一言に胸(大胸筋)といっても、実は奥が深いものがあります。

大胸筋を大きくしようとしてベンチプレスばかりしていると、ある日大胸筋上部と下部の厚みの違いに気づくでしょう。

大胸筋のメインは確かに上部であり、ベンチプレスやチェストプレスで鍛えることができますが、より大きく丸みのある大胸筋にするには、内側や下部も鍛える必要があります。

ですので、1回のトレーニングでも、ベンチプレスだけでなく様々な種目を組み合わせて多角的に鍛えることを心がけましょう。

まず大胸筋の内側を鍛える種目として、フライ系の種目があります。

フライ専用のマシンがある場合には、これを使用すればいいですが、ない場合には、ダンベルを用いて行う必要があります。

フライを行う際のポイントは、しっかりと大胸筋が伸び切った状態を作るということです。これができていないと、肩や腕に刺激が入ってしまい、思うような効果を得ることができません。

ダンベルを挙げる際には、最後の挙げ切った瞬間のところで大胸筋をぎゅっと寄せるイメージで行うようにすれば刺激は逃げません。

次に大胸筋下部のトレーニングについては、ディップスやケーブルクロスを行います。

いずれのトレーニングでも、いかに大胸筋下部を意識できるかが重要になります。フォームが適当になると、全く意図しないところに刺激が入ってしまうので、注意が必要です。

内側・下部のトレーニングに慣れていない人の場合には、まずは軽い重量を使い、正しいフォームで行い、刺激の入れ方、感じ方を覚えるのが先決です。

「こうすれば刺激が入るのか」という感覚がつかめると、それ以降のトレーニング効果がぐっと高まります。

・背中

背中のトレーニングについては、背中を2つのパートに分けて考えると、より理想的な背中を手に入れることができます。

背中は「厚み」を意識するトレーニングと「広がり」を意識するトレーニングに分けて考えるべきであり、厚みの日と広がりの日に分けて行ってもいいと思います。

まず、「厚み」を出すためのトレーニングとしては、ロウイング系の種目が効果的です。具体的には、ダンベルロウやシーテッドロウ、デッドリフトがあります。

ポイントとしては、いかに腕を使わないかということが挙げられます。これは初心者には少し難しいかもしれませんが、重りを背中で引っ張るイメージで手はあくまでも添えているだけというイメージで行います。

ここでもやはり、軽い重量で行い、背中に刺激が入っているという感覚をつかみましょう。

次に広がりのトレーニングですが、これはラットプルダウンが代表格です。

このトレーニングで注意したいのも、やはり腕の力に頼らないで、背筋をまっすぐにして行うということでしょう。

重量にこだわらず、まっすぐ引くという意識をもって行いましょう。

下半身のトレーニング

次に下半身のトレーニングについて検討します。

下半身は筋肉全体の70%以上を占め、鍛えることで代謝もアップし、背男性ホルモンであるテストステロンが分泌され、筋肉全体を大きくすることができます。

代表的なトレーニングとしてはスクワットがあります。

コツとしては、しっかりと腰を落とし、重心をかかとに置くということです。

つま先に重心があると足に刺激が入らないので注意が必要です。レッグプレスについても同様で、かかとを浮かさないように行うことが重要です。

トレーニング後にはクールダウンを行う

トレーニング後にはしっかりと酷使した筋肉をケアしましょう。

まずはストレッチを行います。トレーニングにより水分が失われ、疲労物質が蓄積している状況では、疲労が溜まりやすくなっていますので、しっかりと伸ばして血行を良くします。

ちなみに水分はトレーニング中、こまめに摂取しましょう。

ジム内にシャワーがある場合は、冷たい水で熱くなった筋肉を冷やすことも効果的です。トレーニング後には軽い炎症状態にあるので、すぐに冷やすことは筋肉痛を抑制するためには重要です。

今回はトレーニング前・中・後に重要な要素について解説して参りました。筋肉を成長させるためには、まずは土台となる基礎を固める必要があります。

結果を急がずに、じっくりとトレーニングに励み、正しい効果的な方法を身につけましょう。

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