体を動かさない筋トレ?アイソメトリック筋トレの2つのやり方!

アイソメトリック筋トレとは

多くの人に馴染みがある腕立て伏せをはじめとする自重トレーニング、ダンベルでの二の腕のトレーニングのような器具を使った筋トレは「動的トレーニング」と呼ばれます。そして、実はこれ以外にもあまり知られていない筋トレ方法に「静的トレーニング」、すなわち「アイソメトリック」というものがあります。

取り組みやすさのメリット

アイソメトリック筋トレは「静的」というように、部位に応じたポーズを取った後はそのまま静止して筋肉を鍛えます。このアイソメトリック筋トレには、器具を使う必要が一切ないうえに、自重トレーニングのように体を大きく動かすこともなく、家で座っているときやお風呂に入っているときや通勤時など、場所を選ばずに取り組めるというメリットがあります。

ジムで行うベンチプレスのように大きな負荷をかけることは、アイソメトリック筋トレでは難しいですが、体を引き締める程度の筋トレとしてアイソメトリックは十分機能します。また、本格的に筋トレをしている方が、筋力の維持のためにアイソメトリック筋トレを行うこともあります。

根拠のある筋トレ方法です

耳慣れないアイソメトリック筋トレは、実際にはギリシア時代から使われていた方法で、「アイソメトリック」という言葉もギリシア語由来のものです。古くから使われてきたこの方法は、現在では科学的なエビデンスのもとで、その取り組みやすさから医療でのリハビリにも応用されています。

アイソメトリック筋トレの基本事項

アイソメトリック筋トレで鍛えやすい筋肉は主に上半身にあり、大胸筋、広背筋が特にアイソメトリック筋トレで効率的に鍛えられる部位です。ここでは、その2つの部位を鍛えるのに最適なアイソメトリックの方法を紹介します。

全てのアイソメトリック筋トレに共通することですが、背筋を伸ばして胸を張るような姿勢をとることに注意しましょう。この姿勢を基本として、各部位に合わせたポーズをとっていきます。そして、これから紹介するアイソメトリック筋トレは、全て1セット8~10秒程度で4~7セットを目安に行いましょう。

アイソメトリックで鍛える大胸筋

大胸筋のアイソメトリック筋トレでは、合掌のポーズをしたうえで両腕が地面と平行になるようなポーズを取ります。その後、両手で物を押しつぶすイメージで合掌している手に力を入れていきます。手に大きな痛みが走らないように注意しつつ、可能な限り力を強くするのがポイントです。

背中も簡単に鍛えられる!

大胸筋はこのように非常に簡単なフォームで鍛えられ、広背筋も大胸筋と似たポーズのアイソメトリック筋トレで鍛えられます。先ほどの大胸筋の筋トレのように、まずは合掌して両腕を地面と平行に保ちます。その後は、合掌しながら手首の内側が胸に向くように、つまり、両手の指先が外側に向くように手首を動かします。このポーズが取れたら、大胸筋とは逆に、両手が離れないようにしつつ出来る限り力を入れて両手同士で引っ張り合います。この際、手や腕というよりは背筋に力を入れて引っ張っていくことを意識しましょう。

自分に合ったセット数を見つけよう

アイソメトリックでは、鍛えたい部位に的確に負荷をかけることができますが、言い方を変えれば特定の部位に大きな力がかかってしまい、怪我に繋がる可能性もあります。上記のアイソメトリック筋トレでは特に手首に負担がかかるため、決して無理はせず、各々に合わせてセット数を変えるよう気を付けましょう。

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