上腕二頭筋と前腕の効果的な筋トレは?それぞれ注意点を2つ解説!

上腕二頭筋の筋トレ方法とは

「力こぶ」として知られている筋肉は上腕二頭筋のことを指しており、この部位を鍛えることで男性であれば太く男らしい腕、女性ならばたるみのない引き締まった腕を得る事ができます。

上腕二頭筋の筋トレではダンベルを使った方法が主流なので、ここではそれぞれの筋肉量に合わせたダンベルを用いることを前提に、上腕二頭筋のトレーニング方法を紹介します。ただし、筋トレ初心者の方や筋肉量に自信がない方は、500mlのペットボトルをダンベル代わりに使っても構いません。

ダンベルを使った上腕二頭筋の筋トレ

上腕二頭筋の筋トレでメインとなるものは、「ダンベル・オルタネイト・カール」と呼ばれる方法です。まず、背筋を伸ばして立ち、片手にダンベルを持ちます。その後、力こぶが外側に向くようにし、肘を動かさないように注意しながらダンベルを持ち上げていきます。限界まで持ち上げたら1~2秒静止し、ゆっくりと元に戻していきますが、完全に腕が下りきると力が抜けて筋トレの効率が悪くなるため、ギリギリの位置まで戻すようにしましょう。

ダンベルを使う時はこの2点に注意!

ダンベル・オルタネイト・カールの注意点は2つあり、まず1つ目は持ち上げる際に息を吐き、元に戻すときに吸うということです。呼吸法がしっかりしていると、ダンベルを持ち上げる際に必要な力を発揮しやすくなります。

もう1つ覚えておきたい注意点は、ダンベルをしっかりと握るのではなく、落とさない程度に軽く握り、持ち上げる際には上腕二頭筋を使うよう意識することです。完全にダンベルを握ってしまうと腕全体の筋肉が働いてしまい、上腕二頭筋への負荷が弱まってしまうので、注意しましょう。

鍛えづらい前腕の筋トレのポイント

前腕は手首から肘にかけての部位を指し、この部位は上腕の動作を補助する役割を持っています。そのため、前腕を鍛えようとすると上腕まで大きく動いてしまい、結局前腕の筋トレの効果が薄れてしまいがちです。前腕の筋トレでは、まずは腕の他の部分への負荷を減らすための工夫を学ぶことが必要です。

器具の扱いに気を付けよう!リスト・カールの方法

主な前腕の鍛え方は「リスト・カール」と呼ばれ、椅子に座って片手にダンベルを持ち、手首が上を向くように前腕を完全に太ももに乗せたフォームを取ることから始めます。その後、ダンベルを強く握らずに指で巻くように持ち、息を吐きつつ手首を外側から内側へと動かし、内側の限界まで上げた位置で1~2秒静止、そして息を吸いながら外側へと戻していきます。

この筋トレではダンベルが落下して足に当たる危険性があるため、無理な重量は扱わないことが第一のポイントです。また、前腕を太ももにぴったりつけることで腕を安定させることも、ダンベルの落下防止には効果的です。

リスト・カールの効果を高めよう

現在のダンベルの重量で負荷が足りなくなった場合、手を内側に動かす動作・静止・外側に動かす動作をそれぞれ3~5秒かけてやることで、同じ重量による筋トレでも比較的大きな負荷をかけることが可能になります。

前腕の筋トレは効いているかどうかを実感しづらいものですが、たとえばリスト・カールの後に先ほどのダンベル・オルタネイト・カールを行うと、前腕の疲れからうまくダンベルを持ち上げられなくなります。そのため、たとえ強い負荷がかかっているように感じなくても、前腕の筋トレは他の腕の部位を鍛えてから最後に行うことをお勧めします。

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