キレイなシックスパックを作るにはコツがある 

シックスパックの正体

シックスパック。誰でも一度は憧れたことがあるのではないでしょうか?シックスパックはどのような食事をし、どのような筋トレをすることで手に入れることができるのでしょうか。お腹の前側には腹直筋という筋肉があります。この筋肉こそがシックスパックの正体です。もともと腹直筋は縦横に割れています。あまり筋力がない人でもシックスパックはすでに出来ているのです。しかし、お腹の周りは脂肪がつきやすく、また、落とすのにも苦労が必要な部位です。シックスパックを作るのに苦戦するのはこのような要因もあります。

腹筋とは

腹筋はいくつかの筋肉で出来ています。まず、お腹の中央を腹直筋が覆い、サイドを腹横筋、腹斜筋が覆っています。腹直筋は平たく長い多腹筋で3〜4個の腱画が筋腹を4〜5節に分けています。この分かれ目がシックスパックになるのです。日常生活では脊柱を前に曲げる働きがあり、腹圧を高める作用もあるため排便や分娩または咳の時にも補助的に働きます。サイドにある腹横筋は剣状突起と恥骨を結ぶ白線から肋骨の下部と腸骨を結びます。この筋肉は体幹の運動には関与しません。そして、サイドのもう一つの筋肉である腹斜筋は、腹横筋と同じような走行をしており外腹斜筋と内腹斜筋に分けられます。外腹斜筋と内腹斜筋は体幹の前屈や側屈、回旋などに働きます。

フロントブリッジのやり方

まず、うつ伏せになります。肘と前腕を肩の真下になるように付きます。上半身を起こしカラダが真っ直ぐになるようにします。つま先も立てて首からつま先まで一直線になるような姿勢を取ります。目線を頭方向に向け40秒間維持します。このトレーニングは体幹の筋肉を鍛える効果もあります。3セット行います。

クランチのやり方

腹筋運動の中ではポピュラーなトレーニング方法です。まず、仰向けになった状態で膝を90度に曲げて立てます。両手を頭の後ろに組み、息を吐きながら背中を丸めヘソを覗き込むように曲げていきます。腰まで起こしてしまうと腰を痛めてしまうことがあるので、腰は上げずに背中から上を上げるようにします。腹筋に効いてきたら元の位置に戻します。全てにおいてゆっくりした動作で行うとより効果的です。10回3セット。

ダンベルサイドベントのやり方

シックスパックを綺麗に見せるためには、お腹のくびれも重要です。このくびれを作るのに効果的なトレーニングがサイドベントです。まず、肩幅くらいに足を開きます。ダンベルを片方の手に持ち反対側の手は頭に置きます。ダンベルを持った方向にゆっくりカラダを倒します。この時、反対側の腹斜筋をイメージしながら行うとより効果的です。10回3セットなお、腹横筋は体幹を動かす働きがないため、腹直筋と腹斜筋を意識してトレーニングします。

体脂肪を落とすには

ここで重要になってくるのが体脂肪です。腹筋運動だけを一生懸命やってもシックスパックは現れません。おなか周りの脂肪を落として腹直筋が現れるようになるとシックスパックがはっきり現れてきます。目安としては15%を切るくらいから徐々にラインが現れ始め、体脂肪が10%を切るくらいになってくるとはっきりと確認できます。カラダの代謝を上げて、体脂肪を落とすにはトレーニング頻度を上げる必要があります。そして、腹筋を多角的に鍛える必要が出てきます。日常生活でも常に腹筋の存在を意識し、30秒間腹筋に力を入れるような取り組みで腹筋に対する意識がかなり増します。常日頃から腹筋周りに意識を集中することで腹圧も高くなり腰痛などの予防にもなります。

シックスパックを手に入れる食事のポイント

シックスパックを手に入れるにはおなか周りの筋肉への意識とトレーニングが必要です。さらに重要になってくるのが体脂肪を燃やす上手な食事のとり方です。まず、食事の順番に気を付けます。最初に汁物を摂り小腸に送ることで消化が良くなります。つぎに副菜と呼ばれるサラダなどの野菜類を摂ります。ゆっくり噛むことで視床下部の満腹中枢が刺激され満腹感が得られます。つぎにタンパク質を摂り、最後に炭水化物を摂ります。炭水化物はカラダのエネルギーになるので、それぞれをバランスよく摂ることが重要です。

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