Tシャツが似合う身体になろう!筋トレで腕の筋肉をアップ

腕の筋肉の種類

春や夏など、温かくなって薄着のシーズンが近づいてくると「ぷよぷよした二の腕を何とかしたい」「適度な腕の筋肉があれば」と思う方も多いことと思います。腕の筋肉と言っても、腕の筋肉には大きく「上腕二頭筋(じょうわんにとうきん)」「上腕筋(じょうわんきん)」「上腕三頭筋(じょうわんさんとうきん)」「前腕筋(ぜんわんきん)」の4種類があります。まず上腕二頭筋は、腕を上げた時などにポッコリと現れる通称「力こぶ」とも呼ばれる筋肉です。小さい体積ですが、知名度と人気が高い筋肉です。次に上腕筋は上腕二頭筋よりもよりひじに近い部分の筋肉で、上腕二頭筋が腕を曲げた時に出来るのに対して、上腕筋は親指を顔の方へ曲げた時に現れる筋肉です。上腕二頭筋と上腕筋は並んでおり、前腕の太さにも大きく関係しています。

上腕三頭筋は、先ほどの上腕二頭筋や上腕筋に比べると少しマイナーな筋肉で、筋トレ中級者以上の方なら知っているであろう筋肉です。二頭筋は「頭(こぶ)」が2つあるのに対して、三頭筋は頭が3つあります。二頭筋の反対側に位置する筋肉です。サーフィンをする方だとよく使う筋肉なので、サーファーには上腕三頭筋が発達している方が多いです。この筋肉しっかり付いていると「筋トレをしている人だな」という印象を持たれることが多くなります。最後の前腕筋は、これまでの3つの筋肉が上腕だったのに対して、こちらは文字通り前腕に位置しています。春や夏でなくても、腕まくりをしたときなどに見える筋肉です。前腕筋は、テニスプレイヤーなどに発達しやすい筋肉です。

 女性に多い二の腕のたるみも解消!

女性のお悩みの中で多い「二の腕のたるみ」。そもそもなぜ二の腕がたるんでしまうのかと言えば、上腕三頭筋が使われていないことによります。上腕三頭筋は先ほどお伝えしたとおり、腕の筋肉のなかではマイナーな筋肉で、日常生活の動作のなかではなかなか鍛えづらく、思い荷物を持ったりする時に使われる程度です。ダイエットでは常識になりつつありますが、「二の腕だけ痩せたい」というような部分痩せは食事制限だけでは、残念ながらとても難しいです。その代わりに、二の腕のたるみに関係している上腕三頭筋を筋トレで鍛えることによって二の腕を引き締めるようにしましょう。筋トレというと女性の場合は、「脂肪は減らしたいけれどムキムキにはなりたくない」という方もあります。しかし男性とは違って、その心配はあまり必要ありません。というのは、筋肉を成長させるのには男性ホルモンをキャッチする受容体が必要なのですが、女性の上半身にはもともとその受容体が少ないので、男性のようにトレーニングをしても筋肉が付きにくいためです。

腕の筋トレには色々な種類がありますが、最も短期間で効果的に二の腕を引き締めるのにはダンベルを使ったトレーニングがおすすめです。筋肉を意識しながら行うようにしましょう。ダンベルを使った筋トレ以外には、腕を動かす動作が含まれていれば、ヨガや他のエクササイズでも構いません。ご自身の好みに合った続けやすい方法を試してみてください。腕の筋トレというと「腕立て伏せ」をイメージする方も少なくありませんが、こちらは胸の筋肉を鍛えるトレーニングであり、腕の筋トレとしては効果は少ないです。

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