初心者向けの筋トレメニュー、ダンベルだけで全身を鍛える

筋トレをしようと思いダンベルを買ったけど、ダンベルの使い方が分からずに家の隅に眠ってはいませんか?ダンベルと少しのスペースがあれば全身を鍛えられます。また、ダンベルを使った筋トレは、腕立て伏せなどの自重で行う筋トレより、重量の負荷が掛かるため回数が少なく済み、短時間で終わらせることが出来ます。今回は全身の筋トレを1種類ずつ紹介するので、参考にしながら鍛えてみてください。

家で出来る筋トレメニュー、ダンベルを使った方法

・ダンベルフロアプレス〔胸の筋肉を鍛える筋トレ〕
床に仰向けになり両手にダンベルを持ちます。ダンベルを胸の前に持ち肘を外に開くようにゆっくりと下ろします。肘の角度が90°になるよう下ろし、床に肘が付いたら同じ軌道で持ち上げます。
・ダンベルロウ〔背中の筋肉を鍛える筋トレ〕
肩幅で両手にダンベルを持ちます。膝を少し曲げて上半身は床と平行かそれに近い状態まで前傾姿勢になり、肩甲骨を寄せながら肘を後ろに引いていきます。若干脇を締めながら背中の筋肉を意識してダンベルを引き上げたら、ゆっくりと同じ軌道で戻します。腰を曲げずに胸を張り、背筋を伸ばしたままの姿勢を意識して行います。
・アームカール〔力こぶを鍛える筋トレ〕
ダンベルを両手に持ち肘を身体の横に固定します。肘を固定したまま上半身を動かさずに、肘を曲げていきます。ダンベルが胸の前まで来たらゆっくりと同じ軌道で下ろします。
・トライセプスエクステンション〔二の腕を鍛える筋トレ〕
ダンベルを片手に持ち頭の上で構えます。残った手で肘を抑えながら、ダンベルが頭の後ろに行くように肘を曲げていきます。肘の位置を動かさないように肘を曲げて、ダンベルが頭の後ろに行ったら、ゆっくりと同じ軌道で持ち上げます。慣れてきたら両手で同時に行うことも可能です。
・ショルダープレス〔肩の筋肉を鍛える筋トレ〕
顔の横にダンベルを両手に持ちます。頭の上でダンベルを合わせるように、頭上に持ち上げます。肘が伸びダンベルを頭の上まで持ち上げたら、ゆっくりと同じ軌道で下ろします。
・ダンベルスクワット〔足の筋肉を鍛える筋トレ〕
ダンベルを両手に持ち身体の横で構えます。そのままのスクワットをしていきます。スクワットは椅子に座るイメージで、お尻を後ろに出しながら背筋を真っ直ぐに、つま先より膝が出ないようにしゃがみます。膝の角度が90°程度までしゃがんだら、ゆっくりと同じ軌道で立ちあがります。
・シュラッグ〔肩(首元)の筋肉を鍛える筋トレ〕
両手にダンベルを持ち身体の横に構えます。腕を伸ばしたまま肩をすくめます。ゆっくりと肩をすくめ、肩をすくめたら少し止まりゆっくりと下ろします。猫背にならないように胸を張って行います。
・デッドリフト〔腰の筋肉を鍛える筋トレ〕
肩幅で両手にダンベルを持ちます。腕を伸ばしたまま身体の前にダンベルを持ち、膝と股関節を同時に曲げながら前傾姿勢になります。ダンベルを膝くらいまで下ろしたら、ゆっくりと立ちあがります。胸を張って背筋を伸ばした姿勢を常にキープし動作を行います。
・オブリークプランク〔腹筋を鍛える筋トレ〕
ダンベルを片手に持ち、うつ伏せの状態で残った方の肘と両つま先を床に付けます。身体を真っ直ぐに伸ばし、横を向きダンベルを上に持ち上げます。肘とつま先を支点に身体を回しながらダンベルを床に付かないように下ろしていきます。腕を伸ばしたまま腹筋全体にしっかりと力を込めて動きます。身体を伸ばす時は、頭、肩、腰、お尻、足が一直線になるように伸ばします。ダンベルを使わないでも行えます。

筋トレメニューはダンベルだけでも十分

バリエーション次第でいくつものメニューで鍛えられるダンベルは、全身をくまなく鍛えることができます。今回ご紹介したものの中で、アームカールやダンベルロウは片手でもすることもでき、筋肉に違った刺激を与えられます。高いお金を払ってジムで鍛えなくても、ダンベルが2つあれば少しのスペースで全身を鍛えられます。この他にもダンベルを使った筋トレはいっぱいあるので、今回の筋トレメニューを参考にダンベルを使った筋トレを始めるキッカケにしてみてください。

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