憧れの逆三角を手に入れるには正しく広背筋を鍛えるべし

男らしい身体の代名詞広背筋

美しい逆三角形。逞しい胸板。引き締まった上半身。これらのキーワードに関連する筋肉は広背筋です。広背筋は背中の中心にある筋肉で上半身の中では非常に大きな筋肉です。
広背筋のトレーニングはコツが必要で、容易に筋肥大を起こすことが出来る筋肉ではありません。広背筋の筋トレのコツを掴み、理想のカラダを手に入れましょう。

広背筋はどこにあるのか

広背筋は脊柱の胸椎6番と腰椎5番、仙骨、腸骨、肋骨の9〜12から始まります。イメージしにくいと思いますが、肩甲骨の下あたりから始まり腰の尾底骨を結ぶラインと骨盤の上部と肋骨の下の方を結ぶ大きな筋肉とイメージして下さい。そして、上腕骨の小結節陵といって肩の少し下あたりの若干前側に付きます。日常生活ではトイレでお尻を拭く動作を想像するとイメージしやすいと思います。

広背筋のトレーニングは肩甲骨の動きを意識することが重要

まず、広背筋は肩甲骨を後ろに寄せる時に働く筋肉で、肩を落として肩甲骨を後ろに寄せる動きをすることで意識できます。なかなか意識しにくい筋肉ですのでまずは広背筋という筋肉が存在することを確認するために上記の動きを試してみてください。

チンニングのやり方

広背筋のみならず三角筋、上腕二頭筋も一緒に鍛えることが出来る自重トレーニングの代表です。懸垂バーがあれば比較的簡単に行うことが出来ます。懸垂バーも通販などで調べてみると数千円から1万円台前半で手に入ります。懸垂をしなくてもぶら下がるだけで、肩甲骨のストレッチが出来るので一台手あってもいいかもしれません。
参考までに肩甲骨は腕を90度以上挙げないと本来の動きをしません。肩甲骨が固まると肩関節周囲炎(いわゆる50肩)などの痛みを起こしやすく、肩関節周囲炎など肩の疾患の予防としても効果的です。
やり方は、手を肩幅くらいにして懸垂バーを持ちます。肩甲骨を引き寄せるイメージでカラダを引き上げます。バーに顎が付いたら一秒くらいキープします。なるべくゆっくり降ろし、元の位置に戻します。最初は10回行い慣れてくるに従ってセット数を3セットまで増やします。また、チンニングの負荷を上げるためには、持ち手の幅を広げていくことが効果的です。焦らずに、ゆっくり幅を広げ広背筋をしっかりイメージして行いましょう。
※トレーニング時に肩などに痛みが出た時は中止しますが、せっかくトレーニングを始めたのに痛みで継続できないのは精神的な苦痛を味わいます。そこで、同じ広背筋のトレーニングでもいくつかのバリエーションを持つことで肩に負担をかけずにトレーニングを行うことが出来ます。そのためにも、いくつか他のメニューを上げておきます。

ワンハンドローイングのやり方

ダンベルを使った広背筋のトレーニングです。広背筋をしっかり意識し、正しいフォームで行う事でより効果的なトレーニングが行えます。やり方は、ベンチや椅子など膝よりも少し低い台の上に手を置きます。反対側の手でダンベルを持ち、息を吸いながら肩甲骨を背骨に近づけるように脇腹まで引き上げます。ここで2秒くらいキープしゆっくりダンベルをもとの位置に戻します。10回3セットを目標にしますが、最初は広背筋をイメージしやすくするために軽めの重量で行うことをお勧めします。

ベントオーバーローイングのやり方

ワンハンドローイングとは違い、中腰の姿勢で行う広背筋のトレーニングです。比較的軽めのダンベルを用います。足を肩幅くらい開き、左右の手にダンベルを持ちます。両膝を軽く曲げ、床に対して上半身を45度くらい曲げます。肩甲骨を背骨に近づけるように左右のダンベルを引きあげます。限界まで来たら1秒ほどキープし、ゆっくり元に戻します。10回を3セット行います。
このように肩に痛みなどがある時は、いろいろなやり方でトレーニングをすることで肩関節への負担が軽減し、比較的トレーニングを継続できますが、3日以上痛みが続くような時はすぐにトレーニングを中止して下さい。
なお、腰に痛みが出やすい方は、トレーニング中の姿勢は特に注意して下さい。

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