背中の筋肉を知って、筋トレをさらに極めよう

意外と知らない?背筋の種類

背中の主な筋肉としては、「僧帽筋上部(そうぼうきんじょうぶ)」「僧帽筋中部・下部(そうぼうきんちゅうぶ・かぶ)」「大円筋(だいえんきん)」「広背筋(こうはいきん)」「脊柱起立筋(せきちゅうきりつきん)」という5種類があります。僧帽筋は背中の筋肉のなかでも大きな筋肉で、首から左右に向かって広がっています。僧帽筋に筋肉が付いてくると、後姿がしっかりとしてきます。全身にあるたくさんの筋肉の中でも自分で確認しづらいのが背中の筋肉です。筋トレをしている方のなかにも「背中の筋トレは難しい」という方も多くあります。背筋を鍛えているつもりで行っているトレーニングが、実は他の場所に負荷がかかってしまっていることもあります。今回はまず、僧帽筋を鍛える筋トレについてお伝えします。

まず基本となるのが、ダンベルを使って行うトレーニング「ダンベル・シュラッグ」というものです。手にダンベルを持ち、上げ下げすることで僧帽筋を鍛えるというものです。バーベルを使うトレーニングもありますが、筋トレ初心者の方にはバーベルよりもダンベルのほうが行いやすくおすすめです。まずはダンベル・シュラッグを繰り返して要領をつかんでから、バーベルを使うトレーニングを行いましょう。ダンベル・シュラッグのやり方は、ダンベルを両手にもって、身体の横に置き、肩をすくめるように持ち上げてから、肩の力を抜いて下におろします。肩を上下させて僧帽筋を収縮させるように意識することが大切です。

次の方法としては「ショルダープレス」というものがあります。ダンベルを使って、僧帽筋と背中の筋肉を鍛えるトレーニングです。こちらは、背筋だけでなく肩のトレーニングにもなります。やり方は、まず椅子などに座って背筋を緩めてから、ダンベルを持ちます。まず肩のあたりまで持ち上げ、その後肘を上に上げて頭上にまっすぐ手を伸ばします。その後、ゆっくりと元の高さにおろします。いずれの動きも僧帽筋を意識しながら行うことがポイントです。

 背筋と、最近話題のミトコンドリアの関係

少し前から、私たちの身体を若々しく保つための細胞の中にある小器官「ミトコンドリア」の存在が話題になっています。ミトコンドリアは食事からの栄養と、呼吸からの酸素を使ってエネルギーをつくっています。例えば、同じ運動をしても慣れてくると楽にできるようになるということを感じたことのある方も多いと思いますが、これはミトコンドリアが増えてきた証拠です。ミトコンドリアは加齢とともに減ってしまいますが、トレーニングなどでミトコンドリアを増やしておくと、若々しさを保ちやすくなると考えられています。背筋にはミトコンドリアがたくさんいるとされており、背筋を鍛えて良い姿勢を保つことはミトコンドリアを活性化させるのにも役立ちます。また、ミトコンドリアには身体に溜まった疲れの元となる乳酸を除去する役割もあるので、筋トレによってミトコンドリアが増えると、筋トレをしても疲れにくい身体になるため、さらに効率良く筋トレに励むことができます。背筋を鍛えながらミトコンドリアを増やし、他のパーツの筋トレも効果的に行っていきたいですね。

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  3. 筋トレ後の充実感 筋肉痛は必要か不要か

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