スリム体系を目指す筋トレメニュー、女性のための筋トレの基本

筋トレをすると太くなるからと、筋トレをダイエットメニューに入れない女性も多いと思います。ですが、実際には女性は筋肉が付きにくくなっており、思っているような太くなることはないのです。筋トレについて正しく知ると、その効果は太くなることよりも良い変化があります。太くならない原因とオススメの筋トレをいくつか紹介しますので、参考にしてダイエットに役立ててください。

筋トレは太くなる?正しい知識で女性にも効果的!

筋トレをすると太くなると思っている人が多くいますが、男性と女性では筋肉の付き方に違いがあり、その要因としてテストステロンの分泌量に違いがあります。テストステロンとは男性ホルモンのことで、筋肉の発達や髭などの男性性徴が現れます。男性が筋トレをすると筋肉が付き易いのは、テストステロンの影響が深く関わっています。女性はテストステロンが少なく、エストロゲン(女性ホルモン)が多いため筋肉は付きにくくなっています。筋トレにより筋肉の増加は多少ありますが、筋トレで太くなるというのは間違えで、筋トレによる筋肉の増加で基礎代謝の向上がみられ、太りにくく痩せやすいというメリットの方が大きくなります。

スリム体系を目指す筋トレメニュー

・ベンチプレス〔胸を鍛える筋トレ〕
バーベル、ダンベル、マシンのいずれかで鍛えることができます。専用のトレーニングベンチに仰向けになり、いずれかを持ちます(マシンはグリップ)。手が肩の真上にくるように持ち、肘を外に開きながら下ろします。両手の中心を胸の中央に向かって下ろし、肘が90°になったら同じ軌道でゆっくりと持ち上げます。自宅でする場合にはダンベルを使って床ですることも可能です。胸を鍛える筋トレは他にもありますが、ベンチプレスは腕立て伏せと似た動きで、多数の筋肉と関節を同時に動かす筋トレのため、効果的な筋トレとなっています。
・スクワット〔足を鍛える筋トレ〕
自重、バーベル、ダンベルのいずれかで鍛えることが出来ます。マシンだとレッグプレスというマシンで代用が出来ます。自重でする場合には、膝がつま先よりも前に出ないように、お尻を後ろに下ろしながらしゃがんでいきます。腰と背筋を伸ばし目線を前に保ちしゃがみ、膝の角度が90°程度で立ちあがります。ダンベルの場合は両手にひとつずつ持ち行います。バーベルの場合は首の後ろで肩に乗せて行います。ベンチプレスと同様に、多数の筋肉と関節を同時に動かす筋トレのため、足の筋トレにはスクワットが効果的な筋トレとなっています。
・ラットプルダウン〔背中を鍛える筋トレ〕
マシンで鍛えることができる筋トレで、懸垂の代用トレーニングとして鍛えられます。専用のマシンを使い、バーの端を握り胸の前に向かって引きます。胸を張りながらバーが鎖骨に当たるように肩甲骨を寄せながら引き、バーを引ききったらゆっくりと戻します。ラットプルダウンも、多数の筋肉と関節を同時に動かす筋トレとなっています。
・トライセプスエクステンション〔二の腕を鍛える筋トレ〕
バーベル、ダンベル、マシンで鍛えることが出来ます。専用のトレーニングベンチに仰向け、もしくは座っていずれかを持ちます。仰向けの場合は、手が肩の真上にくるように持ち、肘だけを動かしながら手をおでこに向かって下ろします。座って行う場合は、重りを頭上に持って肘だけを曲げ、手を頭の後ろに下ろします。慣れない人はダンベルを片手だけに持って行い、もう片方の手は動かす方の肘に添えると効果を実感できます。他の筋トレと違い、肘だけを動かして二の腕をピンポイントに鍛えます。
・ドローイン
呼吸を意識して腹筋のインナーマッスルを鍛える筋トレです。息を吐きながらお腹を出来るだけ深く凹ませ、凹ませたら5秒程度キープしゆっくりと戻します。始めは5回程度から始めて、慣れてきたら10回を3セット程度の目標でおこなってください。腹筋の筋トレはマシンなどの重りを使った筋トレを避けることで、引き締まったウエストになります。また、ドローインをしながら、他の腹筋トレーニングをすることで、様々な角度から刺激を与えることができ、より効果的な筋トレとなります。

筋トレの選び方

いくつか筋トレを紹介しましたが、この他にも様々な種類の筋トレがあります。選ぶ際には、より多くの関節を動かす筋トレを選ぶと、多くの筋肉を使い運動量が上がります。ですが、二の腕で紹介した筋トレのようにピンポイントで鍛えたい場合には、ひとつの関節を動かす筋トレを選ぶと効果的です。回数は10回から15回程度であまり重くない重さを選んで鍛えてください。

筋トレメニューは効果的!女性も筋トレをしよう

本来持っているホルモンの違いで、筋トレをしても女性は筋肉が太くなりにくいです。女性に筋トレをオススメするのは、筋肉を太くすることが目的ではなく、筋肉を多くすることで体質の変化をもたらし、リバウンドをしにくい体系になれるからです。今回の記事を参考に、太くなるという幻想よりも体質が変わるメリットを目指して、筋トレを始めるきっかけにしてみてください。

関連記事

  1. メタボ対策や生活習慣病予防にも!男性向けの筋トレのポイント

  2. 自宅で出来る二の腕の超簡単筋トレメニュー

  3. 筋トレメニューを考えよう!一週間のメニュー例

  4. 胸板を分厚くしたい人は必見のトレーニング!胸周辺を鍛えるための筋トレメ…

  5. 美しい逆三角形を作るために必須筋トレグッズ 懸垂マシン

  6. ダンベル一つでメニューが増える自重筋トレの限界を超える

  7. 筋トレメニューの組み方について

  8. 運動不足の人には必須!股関節とお尻の筋トレでいつまでも若々しく

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