魔法の椅子座るだけでも効果大バランスボール

体幹トレーニングに有効なバランスボール

ストレッチをする時に効果的なグッズとして「バランスボール」があります。バランスボールは体幹の筋肉を鍛えることも出来、また、ストレッチ効果も優れています。バランスボールについてみていきます。

バランスボールとは

バランスボールは1963年にイタリアで生まれました。2001年にあるサッカー選手が練習に取りいれている画像が紹介され、広く知られるようになりました。サイズは45㎝、55㎝、65㎝、75㎝と様々あり体格や用途によって使い分けをすることが出来ます。体幹の筋肉はインナーマッスルと呼ばれ、一般的な筋トレをするよりも全身のバランス運動をすることでより強力に向上します。バランスボールは座るだけでも体幹の筋肉に刺激を加えることが出来、無理なく筋トレをすることが出来ます。

バランスボールの使い方

まずは、自分のカラダに合ったボールのサイズを確認しましょう。①ボールの上に座って余裕を持って両足の裏を床につくことが出来るか。②座った姿勢で膝を90度に曲げることが出来るか。この二点です。通販などで購入する前に、スポーツショップなどでサイズの確認をしておきましょう。

ボールクランチのやり方

おなかの中心に位置する腹直筋を鍛えることが出来ます。腹直筋はシックスパックを作るうえで重要な筋肉です。
腰の幅に足を広げてボールの上に座ります。腹筋に力を入れながらもたれかかるように重心を後ろにかけていきます。
腹筋を中心とした体幹の筋肉の緊張を感じたところで止めます。その姿勢で3回大きく深呼吸をします。ゆっくりカラダをもとの位置に戻します。この動作を最初は5回繰り返します。慣れてきたら10回に増やしてください。

スクワットアンドリーチのやり方

大腿部の大腿四頭筋や臀筋、またおなかの横に位置する腹斜筋に有効です。両手を伸ばした状態でカラダの前方でバランスボールを持ちます。スクワットをして腰を落としていきながら同時にボールを右側に移動します。最初は膝の角度をあまりつけないハーフスクワットでコツを掴むといいでしょう。慣れてきたらパラレルスクワットに切り替え、負荷を高くしていきます。腰の位置を戻し、バランスボールも正面に戻したら今度は左側に移動させながらスクワットをします。テンポよく行うことで体幹の筋肉に刺激を与える方法と、あえてゆっくり行う事で遅筋線維に刺激を与え筋持久力を向上させる方法があります。

バランスボールを椅子として使う

バランスボールは日常生活で椅子として使う事も出来ます。テレビを見ながらバランスボールに座ることで、体幹の筋肉に刺激を与えインナーマッスルをトレーニング出来ます。人間は座る姿勢を取る時、正常では坐骨で座ります。ところが、背骨を丸めて座ってしまう癖が付くと、坐骨ではなく尾てい骨で座ってしまうことが多くなります。これは腰椎の本来の前湾が消失してしまい後湾傾向になることで起きますが、座る時に骨盤を起こして坐骨で座るようにすることで改善できます。バランスボールはこの骨盤の前傾を作るのに非常に効果的です。座る時には腹筋に意識をすることでより背筋を伸ばすことが出来、尾てい骨で座る意識が出来ますので腹筋を意識して座るようにして下さい。また、ボールクランチの体勢を取ることで脊柱や腹筋のストレッチをすることも出来ます。疲れを感じる時やカラダがストレッチを求めている時などは手軽に行えるストレッチとして非常に有効です。

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