デスクワークには必須!肩筋と首筋の筋トレで疲れ知らずに

肩の筋肉トレで、肩こりを解消しよう

肩の筋肉には「三角筋前部」「三角筋中部」「三角筋後部」「僧帽筋」の大きく4種類があります。三角筋は、肩の表側にあり上肢のなかでは最も大きく分厚い筋肉で、肩の筋肉のなかでは最も有名です。三角筋には、腕を横に持ち上げたり肩関節をスムーズに動かすのを助ける働きがあるため、デスクワークなどで肩周辺を動かすことが少なく肩筋が衰えやすい方には、特に筋トレで鍛えることがおすすめです。最も基本的な筋トレとしては「バーベルショルダープレス」があります。バーベルショルダープレスは、ベンチなどに座ってバーベルを持ち上げるというトレーニングです。負荷を大きくして、3~5回繰り返すというものです。三角筋を鍛えるのにはぴったりのトレーニングですが、筋トレ初心者には難易度が高いかもしれません。

そこで筋トレ初心者の場合にはバーベルではなく、ダンベルから始めるとやりやすいです。ダンベルショルダープレスの場合は、腕がより広範囲に広がるため三角筋中部を鍛えるのにもぴったりです。肩の筋肉の幅や丸みを意識するのであれば、三角筋中部を鍛えることが大切になります。ちなみに、先ほどのバーベルショルダープレスは、三角筋前部を鍛えるのにより効果的です。もちろんバーベルショルダープレスとダンベルショルダープレスを一緒に行うことで、両方のトレーニングのメリットを生かすことができます。バーベルショルダープレスとダンベルショルダープレスを週ごとに交互に行うのも良いでしょう。肩の筋トレで注意するポイントとしては、左右のバランスを意識しながら行うことです。バランスが悪いまま続けてしまうと、ケガにつながったり見た目が悪くなるばかりか、かえって肩こりの原因になることもあります。

 首の筋トレで、首コリも予防しよう

肩と同様に、首の周りにもたくさんの筋肉があります。主な首の筋肉としては「斜角筋(しゃかくきん)」「顎二腹筋(がくにふくきん)」「胸鎖乳突筋(きょうさにゅうとつきん)」「頚板状筋(けいばんじょうきん)」「頭板状筋(とうばんじょうきん)」の5種類があります。斜角筋には「前斜角筋」「中斜角筋」「後斜角筋」という3種類があり、首こりにはこの3つの筋肉が関わっていることが多いです。首こりが起きていると、血流が悪く脳への酸素や栄養がいきわたりにくくなります。その結果、頭痛や倦怠感を感じやすくなるという悪循環になってしまいます。そのためには、首こりを解消するための筋トレが有効です。筋肉をしっかり付けることで、その場しのぎではなく、根本的な解決になります。

まず、首の左右の筋肉を鍛えるトレーニングです。頭を右に倒して、左手は頭の左側に添えます。左手で頭を押しながら、それと同時に頭は左手を押すようにして、左手と頭で押し合う状態をつくります。その後、頭を左に倒して、右手を頭の右側に添えて先ほどと同じことを行います。しっかり押し合うと分かるのですが、首・頭・肩などいろいろな筋肉が使われていると思います。痛気持ちさを感じる程度に行うのがおすすめです。それが終わったら、左右ではなく、首の前後の筋肉を鍛えるトレーニングです。先ほどと同じ要領で、まずは手を額の前に置いて、頭と両手で押し合います。その後手を後ろに回して同じことをします。

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