筋トレで腹筋を割る!?

筋トレで腹筋を割る!と思い、頑張って色々な腹筋の筋トレを試している人も多いと思います。ですが、まずは自分のウエストをチェックしてみてください。ウエストに余分な脂肪が付いているうちは、残念ながら腹筋を何千回やってもお腹は割れません。多くの人が根本的な間違いに気付かずに腹筋の筋トレを行い、ウエストを細くし腹筋を割ろうとしています。間違いに気付き腹筋に刺激を与えることが、腹筋を割る近道になっています。

腹筋を割る方法

筋トレを沢山すると腹筋が割れると思っている人が多いですが、皆さんの腹筋はすでに割れています。割れている腹筋は腹直筋と言う筋肉で、腹直筋は元々、白線と腱画と呼ばれるもので縦と横に分けられていて、分けられた筋肉が割れて見えています。腹筋が割れて見える人は、腹部の皮下脂肪が少ない人が多くなっています。皮下脂肪を少なくするには、筋トレよりも有酸素運動の方が効率良く皮下脂肪を落とすことができます。それなら筋トレは必要ないように聞こえますが、腹筋をかっこ良く割るのなら筋トレをすることで筋肉が大きくなり、メリハリのある腹筋になります。痩せているけど腹筋が割れていない人は、基本的な筋肉が足りないので筋トレを頑張ってください。

筋トレで腹筋を割る方法

筋肉は基本的に重量による負荷を掛けることで太くなっていきます。これは腹筋にも共通していて、トレーニング施設にあるような、アブドミナルマシンなどの重りを使った腹筋の筋トレでは、腹筋の力は付き太く大きな筋肉になりますが、腹筋を割るにはあまり適していません。重量を使わずにしっかりと腹筋を意識して筋トレをすることが、腹筋を割るには適した筋トレになります。また、多くの腹筋の筋トレは、腹直筋のみをターゲットにする事が難しい筋トレになっています。腹筋台を使ったシットアップなどの筋トレは、足を固定して行うため、太ももの筋肉にも力が入ってしまいます。腹直筋をピンポイントに鍛える筋トレを選ぶことが、腹筋をキレイに割るポイントになっています。

腹筋の筋トレ

・クランチ
足を台の上などに置き、足首と膝と股関節を90°に曲げて床に仰向けに寝ます。しっかりと腹筋を意識しながら、肩が床から離れるまで上半身を起こします。肩が床から離れ、腹筋をしっかりと刺激できたら、ゆっくりと同じ軌道で戻ります。通常の腹筋運動(シットアップ)とは違い、上半身があまり上がらないのですが、しっかりと意識をすることで、腹直筋をピンポイントで鍛えることが出来ます。
・リバースクランチ
足を浮かせて、足首と膝と股関節を90°に曲げて、手を床に付いて仰向けに寝ます。足、膝、股関節の角度を維持したまま、腰を浮かせるように腹筋下部の力を使い、つま先と膝の位置を上げていきます。しっかりと腹筋を収縮することを意識して行います。

腹筋の筋トレの使い分け

ピンポイントに鍛えられる腹筋の筋トレを紹介しましたが、腹筋の筋トレはいくつもの種類があります。体幹トレーニングと言われるものは、動きの連動性を重点にしたものや、強さを鍛える筋トレとなっています。筋トレは目的に合ったものを選ばなければあまり意味のないものになってしまいます。腹筋を割ることが目的の人はその目的に合った筋トレを選ばなければいけません。

筋トレと有酸素運動で腹筋を割る

腹筋を割るには、まずは有酸素運動でウエストを絞り、筋トレで腹筋にメリハリを付けます。腹筋の筋トレは何百回とするのも良いのですが、腹筋を鍛える時にはなるべく他の筋肉の関与を避けて、しっかりと腹直筋を意識してピンポイントに鍛えることが重要となっています。筋トレと有酸素運動をして、腹筋を割るために頑張ってみてください。

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