ムキムキになりたくない方必見 ダイエット筋トレメニュー

筋肥大させないダイエット筋トレ

筋トレには筋肉を大きくする筋肥大を目的としたトレーニングとカラダを引き締めるダイエットを目的としたトレーニングがあります。これらのトレーニング方法のやり方は違いがあり、今回はダイエットを目的とした筋トレのメニューを見ていきます。

ダイエット筋トレとは

体脂肪を落とすのに一番効果的なのは有酸素運動です。有酸素運動は一回に付き20分以上の連続運動で体脂肪が燃やされることでカラダが引き締まるというトレーニング方法です。一週間に3回以上はトレーニングする必要もあります。屋外に出て一週間に3回時間を作るのはなかなか大変で、天候などにも左右されます。家の中にウォーキングマシンなどの機材があればいいのですが、スペースの問題もありなかなか大変ではないでしょうか。そこで、筋持久力を意識的にトレーニングするメニューで筋肉の持久力を付け体脂肪を落とすやり方を見ていきましょう。

ダイエット筋トレの効果は

ダイエット筋トレの基本は筋持久力の向上です。筋肉には鍛えると筋肥大を起こす速筋線維を多く含む速筋線維と、鍛えても筋肥大を起こしにくい遅筋線維に分けることが出来ます。ダイエット筋トレの際は意識的に遅筋線維をトレーニングすることで筋肉の肥大が少なく、より引き締まったカラダを作ることが出来ます。なお、夕食を終えた19:00~20:00は筋トレをするのに適した時間帯です。食事により副交感神経優位の休憩モードから一度トレーニングをすることで活動モードになり代謝が上がる為、脂肪をカラダに蓄えにくくします。活動モードに入ったカラダは入浴やストレッチなどで睡眠の前には副交感神経を優位にして休憩モードにしておきましょう。

筋トレメニューの紹介

筋持久力を発揮する遅筋の筋トレは、軽めの負荷で回数を多くすることがポイントです。プッシュアップ・・・いわゆる腕立て伏せですが、この筋トレは自重を使うため重量のコントロールが出来ません。従って、腕を下げる高さで調整します。両手を付いて肘を伸ばした状態から腕を少しずつ曲げていくのがプッシュアップですが、この下げる高さを少し浅くします。代わりに30回行うなどのように回数を増やします。こうすることで筋肥大を起こすことなく筋肉を引き締める効果があります。なお、速筋繊維と遅筋線維はあらゆる筋肉に存在します。しかし、この筋肉は速筋繊維の占める割合が多いとか、この選手は遅筋線維の割合が多いなどひとそれぞれで違いがあります。有名な例ではマラソン選手は遅筋線維を多く含み、短距離選手は速筋繊維の割合が多いなどです。
基本的に立位でカラダを支える抗重力筋はカラダを支える働きがある為すぐに疲れては困ります。よって、疲れにくい遅筋が多く含まれる傾向があります。抗重力筋はカラダの前面では、胸鎖乳突筋・腹筋群・腸腰筋・大腿四頭筋・前脛骨筋があり、後面では脊柱起立筋・大殿筋・ハムストリングス筋・下腿三頭筋などがあります。これらの筋肉は遅筋線維の割合が多く、これらの筋肉を積極的にトレーニングすることで筋肉の肥大を起こさせず、カラダを引き締めることが出来ます。例えば、抗重力筋である腹筋群などのクランチなどでは、思い切りカラダを起こさず半分程度の動きにします。その代り、回数を増やすことで遅筋の筋力の向上が望めます。下腿三頭筋のカーフレイズなども同様で、あまり深く沈ませずに回数を意識的に増やします。このように、それぞれの筋肉の遅筋の割合を増やすトレーニングを行う事でダイエットを目的とした筋トレを効果的に行えます。

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