強度の変更が簡単高い効果が得られるトレーニングチューブ

自重トレーニングの負荷アップに必須

自宅でトレーニングをする際、自重を使ってのトレーニングが多くなります。プッシュアップやスクワットなどはその代表ではないでしょうか。しかし、トレーニングを続けていくうちに物足りない感覚を味わうこともあると思います。ダンベルなどのウエイトも効果的ですが、スペースを取ることと高価になってしまうことでなかなか手を出すことが出来ないのが現状です。そこで、今回は金額的にも手に入りやすい「トレーニングチューブ」を紹介します。

ゴムチューブのメリット

ゴムチューブを使ったメリットは何と言っても持ち運びが容易だということです。旅行先でもトレーニング出来ますし、出張先にも容易に持参できます。筋トレ中に場所を取らないこともメリットになります。少しのスペースがあればどこでもトレーニングできるのです。また、金額が安価であるということも魅力です。さらに、ウエイトトレーニングでは反動を使うとその分負荷が抜けてしまいますが、チューブでは負荷が抜けてしまうことがないためウエイトトレーニング後の筋肉の追い込みには最適です。

ダイエット筋トレには最適

物理的にウエイトトレーニングやマシントレーニングと比較して負荷がかけられないことは事実です。筋肥大を目的とした筋トレよりもチューブトレーニングは筋持久力を向上させるダイエット筋トレには最適といえます。従って重い重量を使った筋トレではなく、軽めの負荷で回数をこなす筋トレに適しているといえます。

ゴムチューブメニュー

チューブトレーニングのもう一つのメリットは、チューブの張力によって負荷を軽くすることが出来るということです。例えば、一般的なクランチでも腹筋の筋力が弱い人は上手く出来ません。そこで、チューブを利用することで負荷を少なくすることが出来、その分正しいフォームで行うことが出来ます。

チューブクランチのやり方

仰向けになり下腿部が床と平行なるように、膝を90度に曲げます。足の裏にチューブの中央をかけてチューブの両端を左右の手で持ちます。肩甲骨が床から浮くようにゆっくり上体を起こしていき、腹筋の緊張を感じたらゆっくり元の位置に戻します。ゆっくりした動作で15回繰り返します。

チューブプッシュアップのやり方

チューブを使った腕立て伏せです。腕立て伏せの姿勢で肘を90度に曲げた時にチューブが張る長さに調節します。手は肩幅くらいに開き両手の中心にカラダを付けるようにゆっくり下げます。反動を付けずにゆっくりカラダを持ち上げ元の位置に戻します。なるべくゆっくりした動作で15回繰り返します。

チューブスクワットのやり方

チューブを使ったスクワットです。足を肩幅くらい開きます。両足の下にチューブを通し、しゃがんだ時に足と手の間でチューブが張るように長さを調整します。両手でチューブの両端を持ち、ゆっくり立ち上がります。膝を90度くらいまで曲げていき、大腿四頭筋の緊張を感じたらゆっくり立ち上がり元の位置に戻します。ゆっくりした動作で15回繰り返します。それぞれ3セット行います。トレーニングチューブの筋トレは出来る限りゆっくり行う事がポイントです。筋肉の緊張を感じながら行う事でより高い効果を得ることが出来ます。

通販で購入するおススメトレーニングチューブ

たくさんの商品が市販されていますが、アマゾンなどの通販でもお勧めできる商品はあります。強度の違う数本のチューブとハンドルなどがセットになっているもので2000円以下で購入できます。いろいろ試してみて自分に合ったものを見つけましょう。

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