キュッとしたお尻をゲット!ヒップアップ筋トレの2つのコツ

お尻の筋肉を鍛える必要性

引き締まったお尻はボトムスを履いた際にスレンダーな印象を与え、下半身の見た目に大きく関わる部位の一つです。ヒップアップにはお尻の筋肉だけを鍛えればいいと思われるかもしれませんが、キュッと引き締まったお尻を実現するためには、太ももの裏の筋肉も筋トレで鍛える必要があります。

ヒップアップのトレーニングの注意点

また、ヒップアップの筋トレと並行して太ももの前部である大腿筋の筋トレや、ふくらはぎの筋トレも行うことで、スラッとした下半身を得ることができます。男性の場合は、下半身をバランスよく鍛えることでたくましい印象を与え、短パンが似合う体づくりが可能です。ここで紹介するお尻の鍛え方は、男女ともにフォームや動作は同じなので、目標に合わせて回数・セット数を調整しましょう。

ヒップアップの筋トレは他の筋トレと比べると比較的フォームが分かりやすく、怪我の可能性もそれほど高くはないものの、やり方を間違えると負荷が分散しやすいという問題があります。下記の正しい方法を学び、引き締まったヒップを手に入れましょう。

ヒップエクステンションのやり方

ここでは器具を使わずにお尻・太ももの裏を鍛えられる筋トレのコツと、お勧めの回数の2つを併せて紹介していきます。

お尻とそれに繋がる太ももの筋トレで最も人気なのは、「ヒップエクステンション」と呼ばれるものです。初めに床に仰向けになり、脚を90度になるように曲げ、そのままの姿勢で息を吐きながらお尻を持ち上げていきます。この時に真っすぐ上に向かって持ち上げることを意識し、お尻が前後左右に動き過ぎないように注意しましょう。持ち上げたら1~2秒静止し、息を吐きつつ床につく直前のところまでお尻を降ろしていきましょう。

この筋トレに初めて取り組む方は、お尻がうまく上がらず正しい姿勢で筋トレできないことが起こりえます。フォームが保てないとヒップアップの効果があまり期待できなくなるので、上半身に力が入り過ぎない位置まで上げるようにしましょう。間違ったフォームで無理な負荷をかけるより、負荷がそれほど強くなくても適切なフォームで筋トレをした方が、はっきりと効果を得られます。

女性の場合の回数・セット数

女性が引き締めを目標にヒップエクステンションでお尻を鍛える際、上記の方法で1セット10~15回、2~3セット行うことをお勧めします。ヒップアップを目指す場合、ある程度筋力をつけた上でその筋肉を維持していくということが大切なので、無理に強度を上げず、この回数とセット数で継続してお尻を鍛えていきましょう。

男性がお尻を鍛えるコツ

たくましい脚を手に入れたい男性の場合、初心者であれば女性同様の回数とセット数でヒップエクステンションを行います。ただし、がっちりとした脚を目指すには少しずつ筋トレの強度を上げていく必要があります。現在の強度ではあまりヒップが鍛えられていないように感じた場合、ヒップエクステンションで静止する時間を5秒程度に伸ばしてみると、より強い負荷でお尻が鍛えられます。

男女で異なるヒップエクステンションの工夫

女性の筋トレでは一定の負荷に慣れてくると、上で説明したように、あとは体型の維持のために負荷を変えず筋トレをしていくことがほとんどです。負荷が軽く感じてきた場合は1日おきでヒップエクステンションをしても構いませんが、最初のうちは2、3日おきに行いましょう。

男性は毎回強い強度でヒップエクステンションを行う必要があり、筋肉を休ませるために2、3日おき、筋肉痛が残っていればそれより多く休息日を設けることが必要です。

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