筋トレの幅を増やす腹筋メニュー

筋トレは色々な種目で鍛えることで筋肉に良い刺激が与えられます。人体には200以上の筋肉があり、胸や足といった大きく分けられる部位も、大きな筋肉から小さな筋肉まで色々な刺激を与えることで、筋肉の成長や運動能力の向上がもたらされます。それは腹筋も同じことで、様々な筋トレを取り入れ色々な角度から鍛えることで、腹筋に良い刺激となります。今回は腹筋の筋トレを多く紹介しますので、腹筋を鍛える参考にしてください。

筋トレに幅を持たせよう!様々な腹筋メニュー

・シットアップ〔主に鍛えられる筋肉:腹直筋〕
膝を90°に曲げて足裏全体を床につけ仰向けに寝ます。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〔主に鍛えられる筋肉:腹直筋〕
足を上げて足首と膝と股関節を90°に曲げて床に仰向けに寝ます。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。肩が床から離れて腹筋をしっかりと刺激できたら、ゆっくりと戻ります。
・トゥタッチ〔主に鍛えられる筋肉:腹直筋〕
仰向けに寝て両手両足を上にあげます。肘を伸ばして頭を少し上げてスタートし、両手でつま先を触るようにゆっくりと上半身を起こします。つま先にタッチしたらゆっくりと上半身を戻します。
・レッグスラスト〔主に鍛えられる筋肉:腹直筋〕
仰向けに寝て足を上にあげて膝を軽く曲げます。両手を頭の後ろで組み、肩を床に付けたまま、お尻を浮かせて足を垂直に蹴るように上げます。しっかりと浮かせたらゆっくりと戻します。
・シーテッドニータック〔主に鍛えられる筋肉:腹直筋下部〕
上半身を少し起こして両肘を床について座り、両膝を伸ばしてかかとを床から少し浮かせます。両膝を胸に近づけるようにゆっくりと引き寄せて、しっかりと引き寄せたらゆっくりと戻します。
・レッグレイズ〔主に鍛えられる筋肉:腹直筋下部〕
仰向けに寝て両手をお尻の下に敷きます。両膝を伸ばして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。
・プランク〔主に鍛えられる筋肉: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。
・サイドブリッジ〔主に鍛えられる筋肉:内腹斜筋、外腹斜筋〕
片肘と片足の外側を床について、身体が真っ直ぐになるように横向きになります。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。
・サイクリング〔主に鍛えられる筋肉:腹直筋、内腹斜筋、外腹斜筋〕
仰向けに寝て足を床から少し離して、両手を頭の後ろに組みます。片膝を引き上げながら反対側の肘と合わせるように上半身をひねりながら起こします。ゆっくりと戻り反対側も同じように行います。
・ダイアゴナルシットアップ〔主に鍛えられる筋肉:腹直筋、内腹斜筋、外腹斜筋〕
膝を90°に曲げて足裏全体を床につけ仰向けに寝ます。片腕を伸ばし反対の手で伸ばした方の手首を持ちます。伸ばした腕が反対側の膝の外側にいくように、身体をひねりながら起こします。しっかりと身体を起こしたらゆっくりと戻ります。

筋トレの幅を増やす腹筋メニュー

筋トレの幅を増やすことは、筋肉を様々な角度から鍛えて、より良い刺激を与えます。一般的な腹筋運動(シットアップ)だけでは多角度からの刺激とならず、「理想のウエスト」や「体幹の強化」などの目的達成には時間が掛かってしまいます。目的達成のためにも筋トレの幅を増やして、腹筋に効果的な刺激を与えてみてください。

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