腹筋を割りたい人におすすめのトレーニング!おなか周辺を鍛える筋トレメニュー

腹筋を割るためには。

腹筋を割ってシックスパックを作るためにはふたつの条件を満たす必要があります。ひとつ目が腹筋を鍛えて大きくすることです。筋肉が大きければその分だけシックスパックそれぞれの存在感が際立ちますから、筋トレを通して肥大させてあげるのが効果的です。そして、ふたつ目は皮下脂肪を減らすことです。考えてみれば当たり前ですが、どんなに腹筋を大きく鍛えてもその表面を脂肪が覆ってしまっていては絶対にシックスパックは見えません。もちろん、腹筋の筋トレにも脂肪を燃焼する効果はありますが、少しでも早くシックスパックを作りたいなら有酸素運動や食事療法なども併用して筋トレを進めるといいでしょう。

クランチのやり方。

まずは仰向けになり、角度が90度になるように膝を曲げます。その状態をキープしたまま太ももが床に対して直角になるまで脚を持ち上げます。これがクランチのスタートポジションです。ここから背中を丸めるようなイメージで少しずつ上体を起こしていきます。この時の注意点としては首だけを持ち上げるのではなく、背中を首・肩・腰の順番で地面から話していくことが大切です。首だけを動かすと腹筋に刺激を与えられないため筋トレの効果が得られませんし、過度の負荷が首にかかることになりますから頸部を痛める原因にもなってしまいます。ちなみに、クランチは手の位置によって負荷を調節できます。腕を脚の方に伸ばした状態でクランチをすると、腕の負荷が腹筋にかからなくなるので少しだけ動きが楽になります。反対に、腕を頭の後ろで組んだままクランチをするとその分だけ負荷が大きくなりますからより大きな刺激を腹筋にかけられます。

シットアップのやり方。

膝を少し曲げた状態で仰向けに寝ます。この時、手は胸の前でクロスさせておきましょう。この状態がシットアップのスタートポジションです。ここから少しずつ身体を起こしていきます。この時のポイントとしては首・肩・腰の順番で背中を丸めるように持ち上げていくことと、きちんと膝のあたりまで状態を持ち上げることです。このふたつをきちんと満たすことで腹筋に対してきちんと負荷をかけることができます。逆に背中を丸め込むのではなく、真っ直ぐにしたまま上体を起こしてしまうと腹筋にかかるストレスが小さくなってしまいます。また、このシットアップもクランチと同様に腕の位置で負荷を調節することができます。腕を伸ばしたままシットアップすると負荷が小さく、反対に腕を頭に組んだ状態でシットアップすると負荷が大きくなります。

ニートゥチェストのやり方。

まずは椅子の上に座ります。椅子のふちを両手でつかみ、バランスを取りながら両足を地面から浮かせるように離します。ここがニートゥチェストのスタートポジションです。背中を少しずつ丸めながら膝と胸を近づけていきます。このニートゥチェストも前述した種目と同じように背中を首・肩・腰の順番に丸め込むような形で上体を動かします。おへそをのぞき込むようなイメージで身体を動かすといいでしょう。ニートゥチェストは椅子に座ったままできる種目なので、学校や会社などでも比較的取り組みやすい筋トレです。

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