筋トレを毎日ハードに!部位別に強い刺激を与える方法

毎日の筋トレにより強い負荷を与えるためには、様々な工夫が必要になります。それには部位ごとに連続した刺激を与えたり、限界を超えた負荷を与える必要があります。筋肉の更なる成長を促したい人や、毎日の筋トレに慣れてくる停滞を防ぐために、今回ご紹介するトレーニング方法は非常に有効なので、鍛える際に取り入れてみてください。

筋トレを毎日ハードに!部位に強い刺激を与えるトレーニング方法

・コンパウンドセット法
共同筋(同じ筋群)の筋トレをふたつ選んで連続して鍛える方法で、筋肉の疲労回復を無視して特定の筋肉に集中的に刺激を与えます。
例:「スクワットの直後にレッグエクステンション」、「ベンチプレスの直後に腕立て伏せ」
・ジャイアントセット法
共同筋(同じ筋群)の筋トレを4種類以上選んで、30秒程度の休憩をはさみ連続して鍛える方法です。
例:オーバーヘッドプレス→サイドレイズ→フロントレイズ→アップライトロウを連続して鍛える。
・スーパーセット法
拮抗筋(反対の動きをする筋肉)の筋トレをふたつ選んで連続して鍛える方法です。
例:「ベンチプレスの直後にラットプルダウン」、「レッグエクステンションの直後にレッグカール」
・ディセンディングセット法
ウエイト減少法とも呼ばれる方法で、筋トレの反復が限界まできたら、重量を減らして2~3回を余分に持ち上げる方法です。
・フォーストレップ法
筋トレの反復が限界まできたら、補助者に手伝ってもらいながら2~3回を余分に持ち上げる方法です。限界を超えて筋トレを続けるので、より強い刺激を筋肉に与えることができます。
・レストポーズ法
筋トレの反復が限界まできたら、10秒程度の休憩をはさみ2~3回を余分に持ち上げる方法です。
・パーシャルレップ法
部分反復法とも呼ばれており、筋トレの反復が限界まできたら、持ち上がるところまでの可動域で持ち上げる方法です。
・予備疲労法
単関節運動(ひとつの関節が関与する筋トレ)を行い特定の筋肉を疲労させてから、多関節運動(ふたつ以上の関節が関与する筋トレ)をする方法です。この方法で集中的に鍛えたい筋肉に刺激を与えられ、ベンチプレスなどで腕が先に疲れて胸を効果的に鍛えられない場合などに効果的です。
例:ダンベルフライの直後にベンチプレス

トレーニング方法の応用

これらの方法は組み合わせて鍛えることも可能で、コンパウンドセット方やジャイアントセット法の最後の種目でレストポーズ法やパーシャルレップ法で限界まで鍛えることができます。また、パーシャルレップ法で補助者に助けてもらい余分に2~3回おこなった後に、パーシャルレップ法でさらに補助者に手伝ってもらい限界まで行うことも可能です。

トレーニング方法の注意点

フォーストレップ法は補助者がいないと出来ないトレーニング方法となっています。ひとりでは絶対に行わず、他の方法を利用し鍛えてください。また、トレーニング方法によっては、限界まで行うことが危険な場合があります。ベンチプレスやスクワットでは重たい重量を使うため、行う場合には補助ストッパーを使用するなどで十分に安全を確保しておこなってください。

より高い刺激を部位ごとに与える

ご紹介したトレーニング方法を利用し部位ごとに強い刺激を与えることで、毎日の筋トレがより高い負荷で鍛えられるようになります。筋トレを続けていくと慣れてプラトー(停滞)と呼ばれる状態が訪れてしまいます。これらの方法を有効に利用し、筋肉を成長させ続けられるよう毎日の筋トレに励んでください。

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