安定した歩行をするために簡単スクワットで筋トレをしよう

鍛えておくべき太ももの筋肉

太ももには前側に大腿四頭筋があり、後面にはハムストリングス筋という筋肉群があります。歩行や立ち座りなどはもちろん、立位の維持などに働くこれらの筋肉群は面積が大きいだけに筋力の低下も早い特徴があります。運動器障害であるロコモティブ症候群などにも関連があり鍛えておくべき筋肉の一つです。

大腿四頭筋の位置

太ももの前面に位置する大腿四頭筋は大きく4つの筋肉からなります。外側から外側広筋、中間広筋、内側広筋と並び、大腿直筋が加わって大腿四頭筋と言います。外側広筋と中間広筋及び内側広背筋は大腿骨から始まり、膝の膝蓋骨に付き膝関節を強く伸ばす働きがあります。大腿直筋は四頭筋の中では唯一の二関節筋であり骨盤から始まり、膝関節を伸ばすとともに股関節を曲げる作用もあります。日常生活では大腿直筋は膝をまっすぐにし、股関節を曲げます。正座からの立ち上がりや歩行時に強く働きます。外側広筋、中間広筋、内側広筋は膝を曲げる動作に作用し、全て膝蓋骨を経由し下腿部の脛骨に付き膝を曲げます。座っている時に足の位置をわずかに変える時などにも働きます。なお、中間広筋と大臀筋は抗重力筋と呼ばれ重力に負けてカラダが倒れないように支える筋肉です。

大腿四頭筋の筋トレメニュー

大腿四頭筋は上半身の比較的小さな筋肉に比べてトレーニングしにくい部位と言えます。それぞれの筋肉の位置を再確認して、動きのイメージをすることでより効果的にトレーニング出来ます。大腿四頭筋の筋トレの基本はスクワットです。いくつかのスクワットのやり方を覚えて効果的に四頭筋を鍛えましょう。

チェアスクワットのやり方

スクワットの基本的なフォームを覚えるためのトレーニングです。低めの椅子を用意して普通に椅子に座るようにしゃがんでいきます。椅子にお尻が触れたら座らずにゆっくり立ち上がります。バランスを取るために手を前側に出して行うといいでしょう。10回3セット。

パラレルスクワットのやり方

椅子を使わずにチェアスクワットと同様な動作を行います。床と太もものが並行(パラレル)になるようにしっかりと腰を落とします。膝が前に出過ぎないように注意して下さい。10回3セット。

ジャンプスクワットのやり方

パラレルスクワットの要領で腰を落とし、そこからジャンプをするスクワットです。静的なトレーニングと動的なトレーニングの組み合わせになりますので、速筋と遅筋の両方を刺激出来ます。10回3セット。

大腿四頭筋のストレッチ方法

大腿四頭筋の一番簡単なストレッチは立位で行います。まず、伸ばしたい側の反対側の足で片足立ちになります。伸ばしたい側の膝を曲げ足首を持ちます。そのままお尻に近づけます。特に内側広筋は弱くなりやすく筋緊張が強くなるのが特徴です。四頭筋でも特に内側の筋肉を伸ばすように意識するとより効果的です。ストレッチされている感じを実感できたところで30秒ほどキープします。さらに、足首ではなく足のつま先を持って伸ばすようにすると下腿部の筋膜まで伸ばすことが出来ますのでお試しください。つぎに、仰向けで行う方法です。仰向けの体勢を取ります。伸ばしたい側の膝を曲げつま先を掴みます。そのままかかとをお尻の方へ引き寄せます。四頭筋がストレッチされている感じが実感できたら30秒ほどキープします。
色々な種類のスクワット・ストレッチを紹介しましたが、一回で全てをやらずにメニューを組みます。今日は上半身の筋トレをして、明日は下半身の筋トレというように筋肉に休息を入れながら行うとより効果的です。疲労が残るような日には筋トレは行わず、ストレッチだけにするのもリラックス効果を生みますのでお勧めできます。

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