足を速くするのに欠かせないエクササイズ!太もも周辺を伸ばすストレッチメニュー

大腿四頭筋とは?

ヒザの前側にあるのが大腿四頭筋で、人間の身体のなかでもその大きさはトップクラスです。主にヒザを曲げる動作のなかで使われるのが大腿四頭筋ですが、スポーツをする時はもちろん日常生活のなかでも私たちの身体を支えてくれている大切な部位です。

大腿四頭筋のストレッチのやり方。

まずは伸ばしたい側の脚が上になるように横向きに寝ころびます。そして、上側の足のつま先を上側の手でつかみ、同時にもう片方の手は地面にペタッと付けて身体をしっかりと支えます。この時、つま先ではなく足首をつかんでしまうとテコの原理を最大限にいかすことができないため大腿四頭筋を十分に伸ばすのが難しくなってしまいます。これが大腿四頭筋のストレッチのスタートポジションです。ここからつかんでいる足首を後方に引っ張って大腿四頭筋をストレッチします。注意点としてはヒザだけを動かすのではなく、股関節の付け根から動かすようにするのが大切です。大腿四頭筋は前述したように非常に大きな筋肉で、二関節筋といってふたつの関節をまたがるような形で分布しています。故に、股関節を動かすようなイメージで後方に脚を振った方が全体を満遍なくストレッチできるのでおすすめです。ほかにも、脚を後方へ引っ張る際にその動きにつられて背中が反らないように気を付けましょう。背中が反ってしまうと股関節の動きが小さくなりがちで、大腿四頭筋に対する刺激がどうしても減ってしまいます。同様の理由から引っ張る方の脚のヒザが浮かないようにするのも重要で、常に地面に対して水平になるような軌道で動かしましょう。ちなみに、この大腿四頭筋のストレッチは立った状態でもできます。寝ころんだ状態の方がしっかりと伸ばせますが、まったく効果がないわけではないので外でウォーミングアップをする時など地面に寝ころべないシチュエーションではこちらも一押しです。

ハムストリングとは?

ハムストリングは太ももの裏側にある筋肉で、主に脚を後方に振る際に使われます。このハムストリングは速く走るためには不可欠な筋肉で、非常に大きな力が加わりやすいため肉離れが起こりやすい部位でもあります。

ハムストリングのストレッチのやり方。

まずは両ヒザを真っ直ぐ前に伸ばした状態で床に座ります。次に伸ばしたい側の脚とは反対の脚を曲げてリラックスさせたら準備完了です。ここから上半身を少しずつ前に倒していき、ハムストリングをストレッチしていきます。このストレッチの注意点としては股関節の付け根を使って上体を動かすことです。ハムストリングも大腿四頭筋と同じ二関節筋であり、しっかりとストレッチさせるためには股関節を大きく動かすのがポイントです。また、同じ理由から体幹が曲がらないように気を付けるのも大事です。背筋をピンと伸ばしたまま倒すことで股関節の動きをより大きくできます。さらに、上体を倒す際にはヒザと足首が曲がらないようにも注意しましょう。このふたつが曲がってしまうとせっかくハムストリングに加えた力が逃げてしまい、結果としてストレッチの効率が悪くなってしまいます。ちなみに、このハムストリングのストレッチは上体の倒し具合で強度を調節でき、身体が硬い人は浅く、逆にやわらかい人は深く倒すようにすると十分に伸ばせます。

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