最強の自重トレーニングドラゴンフラッグのやり方

なぜ腹筋は鍛えにくいのか

シックスパックに憧れて腹筋運動を始めては見たものの、なかなかお腹の割れ目が現れず途中で諦めてしまう方も多い様です。なぜ、腹筋を割ることは大変なのでしょう。
お腹には脂肪が溜まりやすい
体幹には大切な内臓がたくさん収まっています。肺や心臓や肝臓などを守るためには肋骨というカゴ状の囲いがありますが、腸などの内臓を収めるお腹周りには骨による保護がありません。よって、内臓を守るために脂肪が付きやすいという説が有力です。

おなかを守る筋肉は

おなかを守る筋肉は正面を腹直筋が支え、横面は腹斜筋や腹横筋が支えます。これらの筋肉は遅筋線維を多く含みます。姿勢を維持する働きがある抗重力筋は容易く疲れては困るため、疲れにくい遅筋線維を多く含みます。腹筋もこの遅筋線維を多く含むため疲れにくいのですが、大きなパワーを生み出すことは苦手と言えます。基本的に筋トレで筋肉を大きくできる線維は白筋線維ですので、腹筋を筋肥大させることは難しいのです。

体脂肪率10パーセントまで落とす

さらに腹筋を引き締めシックスパックの確認をするには、体脂肪率を10%以下にしないとはっきり確認できないといわれています。15%くらいで徐々に現れ始め、10%以下ではっきり確認できます。18歳~39歳の男性の平均体脂肪率は11~22%とされていますので、平均よりも体脂肪を落とすことでシックパックを手に入れることが出来る計算になります。
腹筋運動には高負荷トレーニングがおススメな理由
腹筋は遅筋線維を多く含みます。遅筋線維とは素早い動きは苦手ですが、長時間の運動は得意な筋線維です。筋肉は筋肥大しやすく大きな力を発揮しやすい筋肉と筋肥大は起こしにくいがトレーニングすることで持久力を高めてくれる筋肉があります。前者は速筋で後者を遅筋と呼びます。人間は速筋線維と遅筋線維の両方を持ち合わせていますが、高負荷トレーニングによりある程度筋線維の配分を変えることが出来るというデータもあります。正確には両方の中間線維、つまりピンク筋の割合を増やすということです。

高負荷腹筋トレーニングのメニュー

腹筋の高負荷メニューの代表的なメニューとしてあげられる「ドラゴン・フラッグ」というトレーニングを聞いたことがありますか?最強の自重トレーニングといわれますが、もともとはジークンドーのブルースリーが行っていたメニューということで世間に広まったようです。俳優でありながら武道家としても名の知れていたブルースリーですが、アイソメトリックトレーニングを好んで行う事でも有名だったようです。アイソメトリックとは関節などを動かさずに力を入れ続けるトレーニングのことです。

ドラゴンフラッグのやり方

ドラゴン・フラッグを行うためにはベンチを用意する必要があります。ベンチを使わず床で行う方法もありますが、全体重を支える必要がある為かなりしっかりした支えが必要になります。まず、ベンチに仰向けで寝ます。肘の角度が90度になるように耳の横あたりのベンチの両端をしっかり持ちます。つぎに首と両肩を支点にして肩甲骨以下の身体すべてを持ち上げます。この時、体幹・股関節・膝は一直線上にします。床面と身体がおおよそ90度くらいになったら、ゆっくり元の位置に戻します。ここで最も重要なのが、身体をベンチに降ろして休憩を入れず、ベンチにつくかつかないかで次の動作を始めることです。このように、筋肉に休息を与えずに行う運動はかなりの刺激が加わります。回数は最初のうちは5回できれば上出来でしょう。腰に不安のある方は腰を痛めないように充分注意をして行うようにして下さい。

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