美しい筋肉を手に入れる近道!筋トレの基本とポイントを知ろう

筋トレの基本とは?

筋トレをこれから始めたいという方や、以前に筋トレを始めたけれど途中で止めてしまったという方はありませんか?「筋トレ」とは「筋肉トレーニング」を短く言い換えたもので、筋肉に一定の負荷をかけることで筋肉量をアップさせるトレーニングのことです。私たちが何気なくしている「歩く」「立つ」「座る」といった日常的な動作にも筋肉は必要ですし、筋肉量を増やすことで血液の流れや新陳代謝が良くなるので、美容や健康にも効果的と言われています。最近は老若男女と問わず、筋肉の大切さが認識されて、筋トレも一種のブームのようになりつつあります。筋トレで美しい身体や筋肉を手に入れるためには、ただやみくもに筋トレを行うのではなく、筋トレの基本やポイントを知ることが有効です。また初心者には、どんな筋トレが必要なのかということについても、お伝えしていきたいと思います。

まず、筋トレの順序についてです。筋トレを始める前には、ウォームアップを行いましょう。身体を温めて筋肉に血を巡らせることによって、筋トレの効果を高めることができます。歩いたり走ったりするような有酸素運動やラジオ体操のような動的ストレッチをするのがおすすめです。ウォームアップの次には、アップセットを行います。アップセットとは、いきなり大きな負荷を使ってトレーニングを始めるのではなく小さな負荷を使ってトレーニングをすることで身体を慣らすためのメニューです。例えばベンチプレスのトレーニングをする場合に、もし自身で持ち上げられる負荷が50キロだとしたら、アップセットはその負荷の半分位の25キロの負荷から始めます。同じ部分を続けて鍛える場合には、その都度アップセットを行う必要はありません。

 筋トレのポイント、大きい筋肉から鍛えよう

いよいよ筋トレに入っていきます。よく言われることですが、筋トレは大きい筋肉から鍛えるようにしましょう。胸や背中、胴体などの体幹の筋肉や太ももの筋肉などを鍛えることで、小さな筋肉が効率良くつくようになります。時間や体力に余裕がない人の場合にも、大きい筋肉だけ鍛えるという方法をおすすめします。大きい筋肉を鍛えるだけで、ある程度小さい筋肉も一緒に鍛えることができるからです。さらにもう少し細かく見ていくと、トレーニングメニューには腕立て伏せやベンチプレスなどの複数の関節を使う「コンパウンド種目」と、ダンベルのような単一の関節を使う「アイソレート種目」があります。大きい筋肉を始めに鍛える場合にも、コンパウンド種目から始めて次にアイソレート種目を行うようにするとより効果が高まります。もし大きい筋肉を鍛えるトレーニングメニューを行った後に、小さい筋肉を鍛えるトレーニングを行う場合でも、コンパウンド種目の次にアイソレート種目という順番は守るようにしましょう。

つまり、筋トレのトレーニングメニューの順番をまとめると、「ウォームアップ→アップセット→大きい筋肉のコンパウンド種目→大きい筋肉のアイソレート種目→小さい筋肉のコンパウンド種目→小さい筋肉のアイソレート種目」という流れになります。その日の体調やトレーニングメニューによって、最初のウォームアップやアップセットは省略することもできます。

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