筋トレと合わせて行えば効果アップ!ヨガとピラティス

筋トレと一緒に始めたい!ヨガのポイント

日本だけでなく世界中でブームになっている、ヨガ。若い女性たちの間では、筋トレよりもヨガの方が人気があるようにも見えます。ヨガには「ハタヨガ」「陰ヨガ」「顔ヨガ」「マタニティヨガ」など、インド発祥のものから日本オリジナルのものまでさまざまな種類があります。共通して言えるのは、ヨガは他の運動法と比べても極めてリラックス効果が高く、これが人気の秘密になっているようです。また、筋肉や体幹が整っていればいるほどきれいにポーズを取ることができますし、ヨガを続けていくことできれいな筋肉をつけたり体幹を整えるという相乗効果があります。筋トレとは違ってヨガの場合は、インナーマッスルを鍛えたり、柔軟性を高めたりすることには役立ちますが、筋トレのようにムキムキの身体になることは少ないと言われています。

では、筋トレをしながらヨガを行うメリットはあるのでしょうか。答えは「イエス」です。先ほどもお伝えしたように、ヨガはリラックス効果が高く自律神経を整えたり、インナーマッスルや体幹を整えたりするのにも効果的です。そこで、筋トレを行う前後にヨガを行って身体の調子を整えたり、筋トレで筋肉痛を感じてトレーニングをお休みしている間にヨガを行うのもおすすめです。ヨガのメニューのなかには「足首を3回ずつ回す」「手を背中の後ろで合わせる」「長座になって身体をひねってその姿勢をキープ」などのポーズがありますが、筋トレのトレーニングメニュー前後に行うストレッチのような感覚で取り入れてみるのもよいでしょう。ゆっくり呼吸をしながらヨガをしていると、その日の自分の身体の調子を感じることもできます。ヨガのさまざまなポーズを取りながら、筋トレによる効果を自分なりに実感することも、筋トレを長く継続していく上で大切です。

 ピラティスは、全身をバランスよく鍛えるのに効果的!

ヨガにはインナーマッスルを鍛えて、筋肉の柔軟性を高め、リラックス効果があることが分かりました。では、ヨガと並んで人気の高い「ピラティス」はどうなのでしょうか。ピラティスもヨガと同様に、インナーマッスルを鍛えるのに適した運動法です。筋トレのように部分的に筋肉を鍛えるというよりも、体幹を整えて全身をバランスよく鍛えていくトレーニング法です。例えば、筋トレをしている方の中で時々上半身だけ筋肉がいっぱい付いている方を見かけることがありますが、これはバランスの悪い状態です。筋トレなどで胸や腕の筋肉だけ集中的に鍛えていると、こうした筋肉のアンバランスが起こりやすくなってしまいます。

またピラティスでは、筋トレでは鍛えられないような難しい部分の筋肉を鍛えることもできます。ピラティスのトレーニングメニューは、基本的に筋トレのトレーニングメニューほどは大変なものは少ないないため、運動があまり得意でない方でも気軽に取り組めるのも大きな特徴です。筋トレとピラティスのどちらがいいか、というよりもその人の目的に合ったトレーニング法を選ぶことが大切です。筋トレとピラティスを両方組み合わせることで、体幹やインナーマッスルを整えて、全体的にバランスよく筋肉をつけることもできます。

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