疲れにくくなりたい人に最適なトレーニング!体幹を鍛えるための筋トレメニュー

体幹トレーニングのメリットとは?

体幹とは主に胴体を指す際に使う言葉です。最近、アスリートを中心に体幹を鍛える人が増えていますが、これはここを強化することでパフォーマンスが良くなるのが理由です。ただ、体幹周辺にある筋肉を鍛えたからと言って爆発的に変わるわけではありません。筋トレというと筋肥大を目的としたアウターマッスルの強化が一般的で、こちらの方は鍛えれば鍛えるほどパフォーマンスが上がります。これに対して、インナーマッスルが多く分布している体幹を一生懸命鍛えたとしてもそこまで筋肥大が起こらないので目に見えるほど劇的な変化が現れることはまずないと言えるでしょう。では、それにも関わらず何故多くのスポーツ選手が体幹トレーニングを取り入れているのかと言うと、ケガをしにくくなるなど土台となる基礎の部分がより強固になるからです。体幹にあるインナーマッスルの主な役割は姿勢を保持することです。一見すると地味な働きのようにも思えますが、実はこれがスポーツをする人にとってはかなり重要なのです。まず、正しい姿勢を長時間にわたって保持できるため疲れにくくなります。そして、疲れを感じにくくなると当然その分だけ技術練習における集中力も高まりますし、長時間の練習にも耐えられますから成長するスピードも早くなります。ほかにも、姿勢が崩れないことによってケガを防止する効果も期待できます。間違った姿勢のままプレーを続けていると本来かかるはずのない負荷が筋肉や関節にかかり、それが原因で炎症やひどい場合には骨折することだってあり得ます。体幹のトレーニングは目に見えてパフォーマンスに変化が出ないことからどうしても後回しにされがちです。しかし、本格的にスポーツと向き合う人ほど基礎を作るという意味でも入念に取り組むべきです。

具体的な体幹トレーニングの方法とは?

体幹を構成しているインナーマッスルは低負荷高回数で鍛えるのが基本です。故に、本格的なトレーニング器具がなくても大丈夫で、それこそ自重を用いれば自宅で好きな時に取り組めます。今回はそのなかでも特に簡単な『フロントブリッジ』と『サイドブリッジ』のやり方を紹介します。まずはフロントブリッジです。フロントブリッジは床にうつ伏せで寝た状態から始めます。両肘を曲げ、それを地面に付いて身体を支えるような姿勢を取ったら準備完了です。そこから腰を持ち上げて、左右の肘とつま先の4点だけで身体を支えます。ポイントは身体のラインを真っすぐにすることです。腰が落ちて背中が反ったり、逆に腰が上がり過ぎて背中が丸くなったりしてしまうと体幹部分に負荷がかからず、筋トレの効果が半減してしまいます。身体を持ち上げた状態で30秒くらいキープするのが目安ですが、余裕のある人は秒数やセット数を増やすなどして負荷を大きくしましょう。次にサイドブリッジのやり方です。サイドブリッジはまず身体が横向きになるように床に寝ころびます。そして、身体の下側にある方の肘を曲げて地面に付きましょう。ここがサイドブリッジのスタートポジションです。ここから腰を持ち上げ、片方の肘と足首だけで身体を支えます。ここから先の要領はフロントブリッジと同じで、身体が真っすぐになるように気を付けながら30秒程度キープです。

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  3. Tシャツや薄着が似合う私に!腕の筋トレで健康づくり

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