普段と違った筋トレメニューで上半身に刺激を与えよう

普段の筋トレに工夫を加えるだけで、強度が上がりいつもと違った刺激を与えられるようになります。また、難易度を上げた筋トレで普通の筋トレを上回る刺激が与えられます。最初はできないかもしれませんが、筋力が付くにつれて難易度の高い筋トレができるようになります。難易度の高い筋トレを目標に、筋トレを頑張ることで筋力は格段に上がります。今回は普段の筋トレからレベルを上げて、いつもと違った刺激を与える筋トレをご紹介します。

違う刺激を与える上半身の筋トレメニュー

◇デプスプッシュアップ
ボールの上で腕立て伏せの姿勢をとり、ボールから降りて床に手が付いたらすぐにボールに飛び乗ります。胸、腕、肩に腕立て伏せより強い刺激を与えられます。
◇パワーチンニング
懸垂の動作をするチンニングを、一瞬手を離すように勢いを付けて行います。通常のチンニングよりも可動域を大きくするように行うことで、背中と腕に強い刺激が与えられます。
◇コンパウンド・ショルダー・ブラスト
ダンベルを使った6つの肩の筋トレを連続して行う方法で、①ダンベルを前に持ち上げる〔フロントレイズ〕→②ダンベルを横に持ち上げる〔サイドレイズ〕→③肘を90°に曲げてサイドレイズを行う〔L字型サイドレイズ〕→④ダンベルを胸に向かって引き上げる〔アップライトロー〕→⑤ダンベルを頭上に持ち上げる〔オーバーヘッドプレス〕→⑥前傾姿勢で真下を向きダンベルを横に持ち上げる〔ベントオーバーレイズ〕の順番で行います。休憩なしで連続して行うため、肩に非常に強い刺激が与えられます。
◇ドラゴンフラッグ
トレーニングベンチに仰向けになり、肩と頭だけを付けて肩から下を持ち上げます。身体をできるだけ一直線に保ったまま行うことが重要で、腹筋に強い刺激が与えられます。映画ロッキー4でシルベスタ・スタローンがしていたことで有名な筋トレです。
◇インバーテッドロー
パワーラックにベンチプレスと同じ高さにバーベルをセットし、腕が床と垂直になるように伸ばし、トレーニングベンチを足元に横向きで置いて足を乗せます。胸をバーに引き寄せるように身体を持ち上げて、胸がバーに付いたらゆっくりと戻ります。背中の力に加えて体幹、腕、肩の力と安定性の向上に効果的な筋トレです。
◇パワーシュラッグ
バーベルやダンベルを使って肩をすくめる筋トレのシュラッグを、高重量でカーフレイズ(背伸び)とシュラッグを同時に行います。カーフレイズを同時に行うことでふくらはぎも鍛えられ、高重量で鍛えることにより、通常のシュラッグより強い刺激を与えられます。

違う刺激の筋トレメニューで上半身をパワーアップ

今回ご紹介した筋トレは基礎筋力を有する人が行うものがほとんどです。基礎筋力を有しない人が試しにやろうと思っても、適切な方法で出来ずに筋肉に負荷を与えることができません。パワーシュラッグは比較的簡単な動作なので、筋トレに慣れていない人でもできますが、ドラゴンフラッグやインバーテッドローは1回もできないことがほとんどです。適切な方法で複数回できるようになったら、十分な筋力が付いた証拠と言えます。普段の筋トレの強度を上げて、いつもと違う刺激の筋トレで上半身をパワーアップしてみてください。

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