ウエイトを使った筋トレで腹筋を高負荷で鍛える

腹筋を引き締めたいなら、シットアップやクランチなどの筋トレが良いのですが、スポーツに適した腹筋や厚みのある腹筋には、バーベルなどを使った高負荷の筋トレが効果的になります。また、ウエイトを使った筋トレでは、いつもと違った刺激を腹筋に与えられ、筋肉の発達にも好影響を与えます。今回はウエイトを使った腹筋の筋トレをご紹介するので、いつもとは違った刺激を与えられるように参考にしてみてください。

ウエイトを使った腹筋の筋トレ

・トランクツイストwithバー
バーベルの片方にプレートを付けて、もう片方の先端をずれないように固定します。足を肩幅程度に開いて立ち、バーベルの端を持って膝を軽く曲げて腕を伸ばします。バーバルが身体の正面で始まり、左右どちらかに上半身をひねりながら倒していきます。かかとを見るように身体をひねって、バーベルを膝の横程度まで下ろしたら、ゆっくりと戻って反対側も行います。
・バスドライバー
バーベルの片方にプレートを付けて、もう片方の先端をずれないように固定します。足を肩幅程度に開いて立ち、プレートを持って膝を軽く曲げて腕を伸ばします。プレートが身体の正面で始まり、左右どちらかに上半身をひねりながら倒していきます。かかとを見るように身体をひねって、プレートを膝の横程度まで下ろしたら、ゆっくりと戻って反対側も行います。
《補足》
バーの固定方法は、プレートを床に置いて穴にバーの端を傾けて入れる方法や、バーの端を部屋の角に押し当てる方法などで行えます。プレートを使う際は安定性の高いオリンピックバーとオリンピックプレートの使用をオススメします。
・45°シットアップ
上半身を45°程度に傾けて床に座ります。パートナーが正面からメディシンボールを投げて、上半身が動かないようにキャッチしたらすぐに投げ返します。背筋を曲げないようにできるだけ素早く行うと効果的です。
・ハイプーリークランチ
ハイプーリーマシン(ラットプルダウンに使うマシン)を背中に向けて正座で座り、バーを首の後ろに持ってクランチをするように上半身を曲げます。重すぎる重量を使わずに、腹直筋を意識することで効果的になります。
・サイドベント
足を肩幅程度に開いて立ちダンベルを片手に持って、反対の手は頭の後ろに置きます。ダンベルを持った方に身体を傾けて、引き上げるように反対側まで上半身を倒します。背筋を丸めたり反ったりせずに、倒せるまで倒したらゆっくりと戻ります。
・バーツイスト
バーベルを肩の後ろにしっかりと乗せて、肩幅程度に足を開いて立ち、上半身を左右にひねります。骨盤を動かさないように、数分間のセットで行うと効果的です。

筋トレにウエイトを使って腹筋を高負荷で鍛えよう

腹筋の筋トレにウエイトを使うことは、普段とは違う刺激が筋肉に与えられます。これらの筋トレはスポーツをする人は特に有効で、筋肉が太くなることで体幹の強さが手に入り、腹筋を使った力強い動作が可能になります。また、様々な刺激を筋肉に与えることは、筋肉の発達に非常に重要なことで、筋トレに飽きがこないためにも有効です。腹筋の筋トレにウエイトを使って、強くたくましい腹筋を手に入れてみてください。

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