骨盤を強力に引っ張りアンバランスを改善するハムストの筋トレ

骨盤の傾きに重要なハムストリングス筋

太ももの裏の筋肉群をハムストリングス筋、略してハムストとも言います。もものヒモという意味で、以前はハムを作る時に豚などのハムストリングス筋の腱をヒモの代わりに使ったことに由来しているそうです。このエピソードのようにこれらの筋肉群は非常に腱組織が多いことが特徴です。大腿二頭筋、半腱様筋、半膜様筋の3筋で構成され、大腿部後面の内側を走ります。ハムストリングスは走るうえで重要な筋肉群です。また、これらすべての筋肉が骨盤の坐骨結節に付くことからわかるように、骨盤に正常な傾きを作ります。本来骨盤は少し前傾しています。これは、脊柱をS字にして頭の重さを分散する上で重要です。この脊柱のS字がなくなると猫背になり肩こりや腰痛の原因を作ります。ハムストリングスは骨盤を起こし後ろ側に引く働きがある為、この筋肉が固くなると骨盤の前傾がなくなり脊柱をまっすぐにしてしまいます。脊柱がまっすぐになると「ストレートネック」などの肩こりの原因を作ります。筋肉は弱くなると固くなるので、これらの筋肉をトレーニングし柔軟性を持たせることは日常生活を送るうえでも大切になります。では、ハムストリングスの筋トレ方法を紹介します。

ランジのやり方

下半身全体のトレーニングにもなり比較的簡単に自宅で出来るメニューです。やり方は、背筋を伸ばし膝を軽く曲げます。両足を肩幅くらいに開いて立ちます。片脚を前に出します。そのままゆっくりカラダを降ろしていきます。ゆったりしたペースで10回繰り返します。左右それぞれ3セット行います。今回はハムストリングスのトレーニングになりますのでもも裏の筋肉の収縮を意識して行うといいでしょう。

ヒップリフトのやり方

ハムストリングスのトレーニングの中では比較的容易に出来るトレーニングです。ランジやスクワットでもハムストリングスをトレーニングすることは出来ますが、ほかの筋肉も強く使ってしまいます。このメニューではハムストリングスにより意識をすることが可能です。やり方は、まず、膝を立てて仰向けになり、足は肩幅くらいに開きます。肩甲骨の少し下のあたりから腰をゆっくり持ち上げます。腰だけを上げようとせず背中・腰・膝までが直線になるように行います。へそにヒモを付け上に引っ張ってもらうイメージです。お尻からもも裏の筋緊張を感じたら3秒くらいキープしゆっくり降ろします。10回3セット行います。なお、お尻を完全に床に付けず筋肉の緊張を保ったまま続けて行う事でより強い刺激を与えることが出来ます。

レッグカールのやり方

ジムなどではポピュラーなトレーニング方法ですが、今回は家で出来るトレーニングをご紹介します。市販されているゴムチューブを使ったやり方です。まずは柱などにゴムチューブの一端を結び、反対側を足首あたりに巻きます。うつぶせになり脚を伸ばした時は少しチューブがたるむようにします。そのまま、膝をゆっくり曲げていきます。ハムストリングスの筋緊張を感じたらゆっくり元に位置に戻します。この動作を10回繰り返します。出来る限りゆっくりした動作の方が筋肉に効いてきます。なお、ゴムチューブとの位置によりトレーニング強度を変えることが出来ます。足を伸ばしたときにチューブがある程度引っ張れている状態から始めれば負荷が増し、強いトレーニング効果が得られます。

腰が悪い人は注意しましょう

ハムストリングスは腰が悪い方は固くなりやすい筋肉です。トレーニングを始めて腰に痛みや違和感が出る時はトレーニングを中止します。ヒップリフトなど比較的負荷が少ないメニューを中心に行いストレッチなども併せて行う事をお勧めします。

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