握力が自然と身に付く筋トレグッズ、ケトルベルトレーニング

「簡単に痩せられる」や「たった○○分で効果抜群」などの、効果があいまいな筋トレグッズは沢山ありますが、ケトルベルという筋トレグッズは効果の実績があり、多くのアスリートがケトルベルを取り入れた筋トレで結果を残しています。多くの人が行っている腕立て伏せなどの自重で行う筋トレや、バーベルやマシンを使ったウエイトトレーニングは、機能的(ファンクショナル)な筋トレにならないことが多くなります。機能的な筋トレはスポーツや日常生活の動作に連動した鍛え方が必要になります。ケトルベルはその効果を十分に得られる筋トレグッズになっています。

高強度の刺激を与える筋トレグッズ、ケトルベルとは

ケトルベルとは鉄球に取っ手が付いている筋トレグッズで、重心の違いからダンベルとは違った刺激を筋肉に与えられます。ダンベルは両端にプレートがあり、量端から重量のベクトルが掛かります。ケトルベルは鉄球部分から一方向にベクトルが掛かり、ケトルベルをコントロールしながら筋トレをするため、様々な筋肉に刺激が与えられます。

ダンベルとケトルベルの違い

ケトルベルはダンベルに比べてグリップ部分が太くなっています。太いグリップをしっかりと握るために握力が必要になり、自然と前腕の筋肉が鍛えられます。また、ケトルベルはバランスの取りにくい筋トレで、ダンベルで鍛えるより難易度の高い筋トレになります。バランスを取りながら行うため自然と体幹が鍛えられ、ケトルベルをコントロールすることで全身の安定性が向上します。

全身を鍛える筋トレグッズ、ケトルベルトレーニングのやり方

◇ケトルベル・スイング
両足の間を潜らせて勢いを付けて、腕を伸ばしたまま肩の高さまで振り上げます。戻る時は反動を押し殺すようにしっかりとコントロールすることが重要で、グリップの力を緩めたり力を入れたりしてコントロールをすることが上手に行うポイントです。
◇ケトルベル・プッシュプレス
ケトルベルを肩の前に持ち、膝を軽く曲げて勢いを付けて頭上に持ち上げます。両手を同時に持ち上げることが重要で、力の連動を下半身から上半身へ伝えることを意識します。片手ずつ行うなどのバリエーションがあります。
◇ケトルベル・ウィンドミル
片手にケトルベルを持って頭上に構えます。ケトルベルを高い位置に保持したまま、反対の手が床に付くように上半身を横に倒していきます。上半身を床と平行程度まで倒したらゆっくりと最初に姿勢に戻ります。体側に強い刺激が与えられる筋トレになっており、ケトルベルを常に見るようにして行うことが重要になります。
◇ケトルベル・フロント・スクワット
肩の前でケトルベルを握り、スクワットを行います。自重やバーベルでスクワットを行う時と少し違い、足の幅はやり易い足幅に開きハーフスクワットよりも深くしゃがむことで、より強い刺激を下半身の筋肉に与えられます。また、片手で行う方法や頭上に持ち上げて行う方法などのバリエーションがあります。
◇ケトルベル・クリーン
ケトルベルを足の間を潜らせて、勢いを付けて肩の前に持ち上げます。背筋を丸めずに真っ直ぐに伸ばし、背筋の力を使って持ち上げます。グリップの握りを緩めたり力を入れたりのコントロールが上手に行うポイントです。片手ずつ行うこともでき、勢いを付けずに床から始めるなどのバリエーションがあります。

全身に様々な刺激を与えられる筋トレグッズはケトルベル

今回ご紹介した筋トレの他にも、ケトルベルを使った筋トレは沢山あります。普段している筋トレをダンベルからケトルベルに持ちかえるだけでも、その効果は十分に発揮されます。また、ひとつの筋トレを工夫して、片手や両手もしくは交互に行うなどの様々な工夫で、バリエーションは多彩にあります。全身に様々な刺激を与えられるケトルベルを使って、新しい刺激を筋肉に与えてみてください。

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