初心者が取り組むべき筋トレメニュー

筋トレ初心者がジムでトレーニングを行う場合、確実に取り組むべきメニューが存在します。今回は初心者が行うべき必須メニューについて紹介していきたいと思います。

胸のトレーニング

胸のトレーニングは筋トレの王道であり、人気部位の一つです。大きな大胸筋は男らしさを演出し、Tシャツを着たときに盛り上がる大胸筋は大きなアピールポイントになります。

この大胸筋を鍛えるトレーニングとしては、まず最初にベンチプレスを行うべきです。大胸筋は大きく分けて上部と下部に分けることができます。ベンチプレスでは主に上部を鍛えることになりますが、まず大きな大胸筋を作るにあたってはこの上部を徹底的に鍛える必要があります。下部については、上部がある程度成長してきてからでいいと思います。

重量としては、まずは10回挙げることができる重量を扱い、それを3セットできるようになったら次の重量に上げるという方法をとっていきましょう。

頻度としては、週に1回は確実に行うようにしましょう。

背中のトレーニング

背中のトレーニングを行い、背中を大きくすることにより、体全体を大きく見せることができます。胸ばかり鍛えて大胸筋を大きくしても、背中の広がりがないとアンバランスな体型になってしまいます。

背中のトレーニングとしては、広がりを出すトレーニングと厚みを出すトレーニングがあります。広がりを出す種目としては、ラットプルダウンを行い、大円筋を鍛える必要があります。行う際のポイントとしては、腕をまっすぐに伸ばし、肩を真下

に引くということです。腕の力に頼りすぎると背中に刺激が入らないので注意しましょう。

もう一つ行うべき背中のトレーニングは、ロウイング系の種目です。背中の厚みを出すトレーニングの代表格はデッドリフトですが、初心者が行うと怪我のリスクがあるので、まずはロウイング系(引く)種目を行うようにしましょう。

ダンベルを使用したダンベルロウや、ロウイングマシンを使用したトレーニングと、バリエーションがあるので、さまざま行うのがいいでしょう。

下半身のトレーニング

大きな体を作るうえでは、下半身のトレーニングは欠かせません。「足を太くしたくない」という意見もありますが、上半身ばかりがっちりしていて下半身が細いと見栄えがおかしくなります。また、扱う重量を考えて行えば引き締まったかっこいい足を作ることができます。

種目としては、まずはスクワットがおすすめです。バーベルをかついで行ってもいいですし、ダンベルを使ってもいいです。

目的によって扱う重量が変わってきますが、太い足を作りたい場合には、それなりの重量をあつかい、8~10回が限界となるような重量を3セット行い、徐々に重量を上げていきましょう。引き締まった足にしたい場合には、1セットで20レップほどこなせるようにしましょう。

そのほかの下半身のトレーニングとしては、レッグエクステンションがあります。座った状態で足を伸ばすという動作ですが、やはり目的別で扱う重量を変えましょう。

以上、初心者が行うべき筋トレメニューを紹介してまいりました。なぜこれらの種目を挙げたかというと、大きな筋肉を鍛えることで体をより早く大きくすることができるためです。また、大きな筋肉を鍛える過程で、小さい筋肉(腕や肩など)も自然と鍛えることができます。

初心者の場合、トレーニングを開始して3か月ほどで目に見えるほどの効果が生じてきます。まずは大きな部位から鍛えて体のアウトラインをしっかりさせてから細かいパーツを鍛えるようにしましょう。

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  8. 筋トレメニューの組み方について

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