筋トレのおすすめ資格3選!

筋トレメニューを組む時の基本

筋トレを効果的に進めるには、筋トレの順番や目的に合ったセット数・回数(レップ数)・休憩時間・適切な重量を考慮し、メニューを組まなければいけません。それらを無視して闇雲に筋トレをすると、怪我のリスクが増えるだけではなく、筋トレの効果は最大限に発揮されません。今回は筋トレのメニューを組む際の、順番・重量・セット数・回数・休憩時間についてご紹介します。

筋トレメニューの順番

筋トレのメニューを組む時には基本的な順番があり、「パワーや瞬発力を使った筋トレ」、「多関節運動で行う大筋群を使った筋トレ」、「補助的トレーニング」の順番で行います。これはパフォーマンスの発揮や怪我の予防に重要で、より多くの力を発揮する順番となっています。また、この順番でする事で疲労によるパフォーマンスの低下を防ぎ、より大きな負荷を掛けられるようになります。
・パワーや瞬発力を使った筋トレとは
オリンピックリフティングやプライオメトリクストレーニングがあげられ、短距離を走るスプリントトレーニングも含まれます。「クリーン」や「スナッチ」、「ジャンプスクワット」などの瞬発的な力が必要な筋トレがあげられます。
・多関節運動で大筋群とは
多関節運動とは2つ以上の関節が関与する動きの事をいい、大筋群とは胸・足・背中の大きな筋肉の事を言います。胸の筋トレだと「ベンチプレス」や「腕立て伏せ」、足の筋トレだと「スクワット」や「レッグプレス」、背中の筋トレだと「チンニング」や「ベントオーバーロウ」などがあげられます。
・補助的トレーニングとは
単関節(1つの関節を動かす運動)や小筋群を使った筋トレの事をいい、胸の筋トレだと「ダンベルフライ」、足の筋トレだと「レッグエクステンション」や「レッグカール」、腕の筋トレだと「アームカール」や「トライセプスエクステンション」などがあげられます。

目的別の筋トレメニュー

・筋肥大
重量:67~85%
セット:3セット以上
回数:6~12回
休憩時間:30~90秒
・筋持久力
重量:70%以下
セット:3セット以上
回数:10~20回
休憩時間:30秒以下
・筋力
重量:80%以上
セット:3セット以上
回数:6回以下
休憩時間:2~5分
※重量の%は1回あげられる重量を100%とした重さに対する割合となっております。
例:80%の重量は100㎏を1回あげられる人は80㎏を使います。

例外の筋トレメニュー

筋肉に刺激を与えるために、時には基本的なメニューの組み方を逸脱する必要もあります。ベンチプレスや腕立て伏せで、胸の筋肉よりも先に腕や肩の筋肉が疲れて、思うように胸を鍛えられない人は、単関節運動である「ダンベルフライ」や「バタフライマシン」で胸の筋肉を疲労させてから、多関節運動である「ベンチプレス」や「腕立て伏せ」を行う【予備疲労法】と呼ばれる方法を取り入れると効果的に胸の筋肉を鍛えられます。この場合、ベンチプレスを行う際の使用重量の減少を伴いますが、胸の筋肉への刺激を十分に与えることができます。

 

筋トレメニューも基本が大事

どの様な事でも基本が大事と言いますが、筋トレのメニューを組む時の基本は「筋トレの順番」と「適切な重量・セット・回数・休憩」と言えます。基本を守る事で怪我を予防し、効果的かつ効率的に筋トレを行う事ができます。これらの基本を踏まえて、予備疲労法などの応用的な方法を取り入れて、筋トレを効率的に進めてみてください。

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