初心者のための詳しい筋トレメニュー 最終段階

最終段階の第四段階

筋トレ開始から9週から12週になるといよいよ第四段階に入ります。この段階での目的は筋肥大と次の目的別トレーニングに向けての準備になります。基礎体力を付けたい方はこの段階のメニューをもとに有酸素運動などを取りいれて行うといいでしょう。この段階ではコースを二つに分けて行います。AコースとBコースを交互に行う事でカラダをまんべんなくトレーニング出来ます。

Aコースの詳細を説明

プッシュアップ・・・6~8RM。回数5回。3セットとかなり高負荷になります。プッシュアップの負荷を上げるためにはまず、基本フォームの確認をします。身体は直線状にあるか。腕の位置は正確か。などなど。プッシュアップの負荷を増やすためにはいくつかのやり方のバリエーションを増やす必要もあります。中でも一番効果的なのはスロープッシュアップです。一回につき7秒くらい時間をかけて行います。また、手の幅を広くすることで大幅に負荷を上げ、様々な筋線維に刺激を加えることが出来ます。
ラットプルダウン・・・8~10RMです。ゴムチューブで調整します。
シーテッドローイング・・・同様に8~10RMです。
ショルダープレス・・・8~10RMです。
サイドレイズ・・・8~10RM。ダンベルがあればなお有効にトレーニング出来ます。
アームカール・・・8~10RM。サイドレイズ同様にダンベルがあるとさらに効果的です。
クランチ・・・12RMです。

以上がAコースになります。プッシュアップ以外はすべて2セット行い、回数は8~10回です。インターバルは60秒取り、マルチセット法で行います。プッシュアップに関しては5回3セット行いインターバルは120秒取ります。

Bコースの詳細を説明

スクワット・・・6~8RMです。5回3セット行います。インターバルは120秒です。
ステップアップ・・・大腿部前面と臀部の筋トレを行います。やり方はまず踏み台を用意します。両手に5Kg~10Kgの重量のダンベルを持ち、片足を踏み台に乗せ、反対側の脚も乗せます。先に乗せた脚はそのまま前側に蹴りだし、元の位置に戻し踏み台から降ります。これを左右繰り返します。左右それぞれ10回2セット行います。インターバルは60秒です。
レッグエクステンション・・・椅子に座りチューブを固定して行います。8~10RMなので強度をチューブで調整します。8~10回を3セット行いインターバルは60秒です。
ヒップリフト・・・8~10RMです。8~10回3セット行います。インターバルは60秒です。
バックエクステンション・・・うつ伏せの状態から背中を反るトレーニングです。脊柱起立筋を中心にトレーニングすることが出来ます。12RMです。12回を2セット行います。インターバルは60秒です。
サイドベンド・・・サイドベンドは腹筋の横の部分の腹斜筋のトレーニングが出来ます。やり方は両足を肩幅くらいに開いて立ち、片側の手にダンベルを持ちます。もう片方の手は頭などに軽く添え、ダンベルを持った側に体幹を軽く曲げていきます。反対側の腹斜筋に緊張を感じたらゆっくり元の位置に戻します。ダンベルのかわりにチューブを使って行う事も出来ます。12RMです。12回2セットおこない、インターバルは60秒です。
以上が第四段階です。上半身と下半身を分割する方法になります。各種目につき連続で行うマルチセット法を取りいれます。今回は自宅で出来る初心者向けの筋トレメニューを紹介しました。一番最初に掲げた「計画」「実施」「確認」を忘れず、常に確認動作をすることを意識しましょう。

 

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