下半身を細く見せるための股関節周りの筋トレ法

下半身を細く見せる股関節周りの筋トレ法

骨盤が歪んでしまい骨盤自体の開きが原因で下半身が太く見えてしまうことがあります。しかし、実際は骨盤の開きだけではなく股関節周りの筋肉が弱くなり股関節が外方に広がることで下半身が広く見えることの方が多いようです。
股関節を取り巻く筋肉群を知り、下半身が少しでも細く見える方法を探っていきましょう。

股関節周辺の筋肉とは

股関節は様々な方向に可動する多軸性の関節です。そのため、あらゆる方向から関節を抑える必要があり多種多様な筋肉が取り巻いています。今回は股関節を身体の外側へ動かす筋肉に注目して探っていきます。
股関節を外方に動かす筋肉はどのようなものがあるのでしょうか?代表的な筋肉は中殿筋です。中殿筋は骨盤の腸骨という骨から出発し、大腿骨の一番上部の大転子というところに付きます。なお、この筋肉が弱くなると歩行が不安定になります。

ヒップアップに必要な股関節周辺の筋トレメニュー

中殿筋はヒップアップには必要不可欠な筋肉です。大殿筋のトレーニングを行いヒップの筋肉を付けた後の最も肝心な「理想の形」をつくるためにヒップ全体を引き上げてくれます。そして、何より骨盤から下の出っ張りを確実に締めて、理想の体型に近づけてくれます。
ヒップアブダクション(臥位)
最もポピュラーなトレーニングです。器具などは使わず、自重のみでトレーニングできます。床に横になります。テレビを横になって見る時の体勢です。鍛えたい側の足をまっすぐ伸ばし骨盤が安定するように下側の足の膝を軽く曲げます。股関節の部分から鍛えたい上側の足を真横に挙げていきます。その後、なるべくゆっくり元の位置に戻します。
この動きを1セットとし、10セットくらい繰り返します。
より負荷を高めたいときは、挙げる足を真横ではなく斜め後方になるように角度をつけるといいでしょう。
ヒップアブダクション(立位)
立位で行うヒップアブダクションです。壁に向かって立ち壁に手を付きます。横になって行う方法と同じ要領で股関節を外側に挙げていきます。横になって行うよりも比較的簡単に行える上、効果も期待できます。より負荷を増したいときは斜め後方に向かって挙げるとより強度が増します。10セット。
チューブヒップアブダクション
立位の体勢で鍛えたい足にゴムチューブを付けより強度を上げる方法です。立位のまま、鍛えたい足にゴムチューブを巻き柱などに固定します。立位のトレーニングと同じ方法で行いますが、初めのうちはゴムチューブの強度を低くし関節に過剰な負担がかからないようにしましょう(ドラッグストアなどで強度によって色分けしている商品も販売されています。)10セット。
以上が股関節周りのトレーニング方法の紹介になりますが、すべてのメニューを一度に行なう必要はありません。筋トレには休息が必要です。3日おきくらいが筋肉の疲れを取るうえでもお勧めです。

股関節周りのストレッチ方法

股関節周りのストレッチは筋肉の走行をイメージしにくいこともあり、少し難しいと言えます。
今回は簡単にできるストレッチを一つご紹介します。簡単ですが、筋肉の走行をイメージしながら行うことを意識して下さい。
壁に向かって立ちます。足の位置は肩幅より少し広めに取ります。右の中殿筋を伸ばす場合、右のおしりを横に突き出すように突出します。この際、反対側の手で反対側の骨盤を押し込みます。この時の注意点として、背中は丸めず背筋を伸ばしたまま行うことが大切です。
学生時代にした「気を付け」の姿勢を取る時、手を身体の横にまっすぐおろします。その時の手首の位置から少し後ろの所周辺に中殿筋はありますので、イメージの参考にしてください。
なお、痛みなどが出る時はすぐにストレッチは中止して下さい。

長い目で引き締めを目指そう

下半身の引き締めはなかなか時間がかかるものです。しかし、せっかくトレーニングをするのであれば間違えた方法ではなく、正しい方法で効率よく行いたいものです。今回のメニューを日々行っていただければ効果は自覚出来ると思います。
「継続は力なり」コツコツと続けることで効果が表れ始め、実感できると楽しみも出てきます。

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