大腿筋を鍛えて美脚を目指そう!正しいスクワットのフォームについて

太ももを鍛えるポイントとは

体の筋肉の多くを構成している大腿筋は、集中的に筋トレで鍛えることで引き締め効果のほか、脂肪燃焼効果も得られます。

太ももの脂肪に悩んでいる女性は多く、この部位は脂肪量自体がそもそも多くなりやすいため、うまく痩せないという特徴があります。大腿筋を鍛えると余計に脚が太くなるのではと心配する方がいますが、正しい方法で太ももの筋トレを行えば太くなることはなく、むしろシェイプアップして引き締まった美脚を手に入れられます。

大腿筋の筋肉量が筋トレで増えてくると代謝量も同時に上がってきます。特に重要なのが「基礎代謝」の上昇ですが、基礎代謝は特別な運動をしなくても日常生活で自然と消費されるエネルギーのことを指します。そのため、太ももをしっかりと鍛えて基礎代謝が上がると、激しい運動をしなくても普段の生活で太ももの脂肪を減らし、美脚を維持することができます。

このような効果を大腿筋の筋トレから得るには主にスクワットによる筋トレ方法がありますが、誤った方法だと足腰の怪我に繋がるため、フォームを何度も確認しながら太ももを鍛えていきましょう。

スクワットの注意点

太ももを鍛える際に活躍するのが、いわゆる「スクワット」と呼ばれる筋トレです。スクワットは器具を必要としないため手軽に行えますが、方法を誤ると膝を痛めることがあるので、下記のフォームを守って取り組みましょう。大腿筋は比較的筋肉がつきやすい部位ですが、大きい分回復が遅いことも多々あるので、最低でも2日は間隔を空けてスクワットをします。

基本フォームを覚えよう

まず、スクワットでは脚を肩幅より広くしますが、この時肩幅の2倍以上開くとバランスが崩れるため、注意しましょう。つま先は45度ほど外側に向け、スクワット全体を通して背筋が曲がらないように意識しましょう。腕や手の位置は自分が楽なフォームで構いませんが、一つのフォームで固定しておくと姿勢が安定します。

この基本フォームが完成したら、少しずつ腰を下げていって腰から太ももまでの部分が床と水平になるところで1~2秒程度止めます。その後ゆっくりと腰を上げていきますが、完全に力が抜ける一歩手前のところで上げるのを止め、再度腰を下げていきます。これを毎セット10回、2~3セットこなせるようにします。

スクワットでは腰の下げ方に注意!

このスクワットの筋トレで注意したいのは、筋肉量に合わせて腰を下げる深さを調整するということです。あまり大腿筋が発達していない状態で深く腰を下げてしまうと、バランスを崩して尻もちをついてしまうことがあり、怪我の原因に繋がります。初めのうちは腰を下げ過ぎず、フォームを維持することに注意しながらスクワットをしましょう。

酸欠や怪我の防止のコツ

筋トレでは力を入れるタイミングに合わせて呼吸の仕方を調整しますが、スクワットの場合、腰を下げるときに息を吸って上げる時に息を吐くのがポイントです。呼吸を止めるとスクワットの最中に酸欠などの症状が起こって苦しくなるので、必ず息をしながら大腿筋を鍛えましょう。

お年寄りや足腰が悪い方、怪我をしている方は膝の故障を避けるため、自分でスクワットを行う前に医師と相談し、リハビリ師やインストラクターなどの専門家の力を借りつつ大腿筋を鍛えましょう。

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