筋トレに腹筋が重要なワケとは

腹筋を鍛える目的は人それぞれ、「ウエストを絞りたい」や「6パックを手に入れる」など、目標に向けて頑張っている人も多いと思います。スポーツの場面でも重要な役割を持っている腹筋は、ほとんどの競技で使われ上半身から下半身、下半身から上半身などの力の連動に深く関わっています。前側・横側・内側と様々な角度から鍛えることで強くキレイな腹筋が手に入ります。

主な腹筋の筋肉

・腹直筋
平たく長い多腹筋となっており、第5~7肋軟骨から始まり恥骨に繋がります。英語で「rectus abdominis(レクタス アブドミニス)」と言い、アブドミナルと呼ばれることも多く、腹直筋の筋トレではアブドミナルが付く名前の種目が多くあります。身体を曲げる動作で働き、腹圧を高める働きや肋骨を抑える働きもあります。また、ほとんどのスポーツ動作で働きます。
・外腹斜筋
腹部の横の最も外側に位置する筋肉で、第5~12肋骨から始まり腹直筋や鼡頸靭帯などに繋がります。英語で「external oblique(イクスターナル オブリーク)」と言い、外腹斜筋を鍛える筋トレではオブリークが付く名前の種目が多くあります。上肢の前・横・ひねり動作で働き、腹部の引き締めや姿勢維持にも使われています。
・内腹斜筋
外腹斜筋に被われている筋肉で、腹直筋や鼡頸靭帯などから始まり第10~12肋骨に繋がります。英語で「internal oblique(インターナル オブリーク)」と言い、内腹斜筋を鍛える筋トレでは外腹斜筋と同様に英語名の筋トレで多く使われています。上肢の前・横・捻り動作で働き、腹部の引き締めや姿勢維持にも使われています。
・腹横筋
第7~12肋軟骨や鼡頸靭帯などから始まり剣状突起から恥骨までの身体の中心に繋がっています。腹斜筋群とともに腹圧を高める働きがありますが、他の腹筋群と違い脊柱の動きに関与しない筋肉となっています。

腹筋の筋トレ

・シットアップ〔鍛えられる筋肉:腹直筋〕
一般的な腹筋運動のことを言い、腹直筋を鍛える基本的な動きとなります。膝を90°に曲げ足裏全体を床につけて仰向けに寝ます。腹部を意識しながら、上半身を起こし上背部が床から離れるまで起きたら、ゆっくりと戻ります。
・クランチ〔鍛えられる筋肉:腹直筋〕
足を上げた状態で足首と膝と股関節をそれぞれ90°に曲げて、腹部を意識しながら上半身を起こします。肩が床から離れるまで起きたら、ゆっくりと戻ります。
・プランク〔鍛えられる筋肉:腹直筋〕
両肘と両つま先を床について、身体が真っ直ぐになるように保ちます。頭、背中、お尻、膝、かかとが一直線になるように姿勢をキープします。
・レッグレイズ〔鍛えられる筋肉:腹直筋下部〕
仰向けに寝て両手をお尻の下に敷きます。両膝を伸ばしかかとを床から少し離した状態から始まり、両足を揃えたまま上に持ち上げ、股関節が90°程度まで上げたらゆっくりと戻します。両足を上げた状態から少し角度を付けて横に下ろすことで、腹斜筋群も鍛えることができます。
・ロシアンツイスト〔鍛えられる筋肉:内腹斜筋、外腹斜筋、腹直筋〕
上半身を斜めに傾けて、膝と股関節を90°に曲げて座ります。肩の前に手を合わせて肘を伸ばし上半身をひねります。その時に、身体の軸を中心として腰の角度を変えず、目線を両手の先に向けながら動きます。
・ドローイン〔鍛えられる筋肉:腹横筋〕
息を吐きながらお腹を出来るだけ深く凹ませます。凹ませたら5秒程度キープし、ゆっくりと戻します。最初は膝を曲げて仰向けに寝てドローインを行い、慣れてきたら「四つん這い」や「手を上に挙げた状態で膝立ち」など色々な姿勢で行います。それにより、様々な状況に適応できる体幹の能力が身に付きます。また、ドローインを行いながらクランチなどの筋トレをすることで、体幹に広範囲の刺激が与えられます。

お腹に力を込めた筋トレ!腹筋の重要性

力を入れる時に「お腹に力を込めて」と言いますが、腹筋に力を入れることにより、腹圧が高まりコルセットの役割をしてくれるからです。腹筋の力が弱いと腹圧が十分に掛からず、腰痛などの怪我のリスクが高まります。これは筋トレで重要なことで、ウエイトトレーニングでは腹圧を高めることにより、腰痛の予防や挙上重量の向上などに効果があります。腹筋を鍛える効果は見た目を良くする以外にも、筋トレやスポーツ時のパフォーマンス向上や、怪我の予防に大切なこととなっています。

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