公園でもできる筋トレメニュー!ジムに行かずに高強度トレーニング

ジムで筋トレメニューを考える時には、ほとんどの場合がジムにある器具を使って、毎日決まった筋トレをすると思います。ですが、ジムにある物だけが筋トレの正解ではなく、機能的な筋トレには様々な工夫が必要になります。ジムで行うほとんどの筋トレは、その場から動かずに決まった動きを反復します。それでは動作に繋がる機能的な筋トレには不十分な点があります。時と場合によっては屋外で筋トレをした方が、有意義なトレーニングができることもあります。今回ご紹介する筋トレで、ジムとは違う刺激を与える参考にしてみてください。

公園でする筋トレメニューでジム要らず

◇スプリントトレーニング
スプリントトレーニングは短距離走などのことで、無酸素性能力や速筋線維が発達します。また、スクワットなどの筋トレとは違った下肢の筋肉へ刺激を与えられ、大腿部と臀部の筋肉に加えて、大腰筋などの深部筋肉やふくらはぎが鍛えられます。
◇チンニング
鉄棒などで懸垂の動きをする筋トレで、手を肩幅より広く開き鎖骨が鉄棒に付くように、背中の力を使って身体を引き上げることで効果的な筋トレになります。鉄棒を首の後ろに持っていく方法や、肩幅くらいで逆手に握る方法を使い分けることで、背中の筋肉に様々な刺激を与えられます。
◇ハンギングレッグレイズ
鉄棒などにぶら下がり、股関節から足を上げる筋トレで腹筋下部を鍛えます。足の上げ方で強度が変わり、膝を曲げて太ももを上げるニーレイズは強度が比較的低く、膝を伸ばしてつま先を腰くらいまで上げるレッグレイズは中程度の強度、膝と肘が付くように足を上げるニーtoエルボーは高強度になります。
◇ボックスジャンプ
ボックスジャンプは地面から30~60cmの高さに飛び乗る動作を行う筋トレで、プライオメトリクスと呼ばれる爆発的パワーを鍛える筋トレになります。最初は30cmの高さを1回の動作から始めて、徐々に回数と高さを増やしていきます。
◇デプスジャンプ
デプスジャンプは高いところから地面に着地した直後にすぐジャンプする筋トレで、30~90cmの高さから降ります。デプスジャンプもプライオメトリクストレーニングで着地からジャンプの速さを出来るだけ早く行うことで効果的になります。
◇ダブルレッグ・インクライン&ステアバウンド
坂道(スロープ)や階段を数段飛ばしで両足ジャンプをして登る筋トレで、プライオメトリクストレーニングとなります。最初は1回ずつ行い筋力が付いて慣れてきたら、1回ごとにセットしなおして連続して行います。
◇ラテラルステアバウンド
階段を横向きにジャンプしながら上がる筋トレで、プライオメトリクストレーニングになります。階段に横向きになって中腰になり、ハーフスクワット(膝が90°程度)の姿勢になり、下側になる足を1段下に置いて2~3段飛ばしで反対の足を着地します。着地したら1段下に下側の足を設置して、すぐに2~3段飛ばしを繰り返します。8~12回程度を繰り返したら反対側を行います。下側の足の接地時間を出来るだけ短くすることで効果的になります。

段階的にレベルを上げて、高強度の筋トレをしよう

今回ご紹介した筋トレはどれも簡単そうですが、強度の高い筋トレとなっています。基礎筋力と基礎体力がないと、的確に負荷をかけられず効果的な筋トレにはならないので、段階的にレベルを上げる事をオススメします。筋力に自身のない人は階段を使う筋トレでは平地から行い、体力に自信のない人はスプリントトレーニングでは50m走から始めるなどの工夫が必要です。どれも高強度で負担のかかる筋トレなので、自分に合った負荷で行わないと怪我のリスクが高い筋トレとなっています。自然の中で行う筋トレメニューで鍛えて、ジムではできない刺激を与えてみてください。

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