筋肉を付けたい人必見!今話題のトレーニング「スロトレ」

「スロトレ」とはスロートレーニングのこと

筋トレをしている人なら、どんな人でも効率よく筋肉をつけたいですね。筋トレをしたり、しっかり栄養を取ったりすることももちろん大切ですが、最近話題になっている「スロトレ」をご存知でしょうか。「スロトレ」とはスロートレーニングのことで、ゆっくりとした動きのなかで筋肉を鍛えるというメソッドです。例えば、太極拳の動きをイメージすると分かりやすいかもしれませんが、一見筋トレとは関係なさそうに見える動きのなかに、実は筋肉を鍛えるヒントがたくさんあります。何となく筋トレと言えば激しいトレーニングを行うものというイメージがありましたが、太極拳やスロトレは、ゆっくりとしたトレーニングを行うことが筋肉を付けるのに効果的という理論に基づいています。

スロトレでは、ゆっくりと筋肉に負荷をかけることで、疲労物質のひとつ「乳酸」がたくさん発生します。この乳酸は、運動をたくさんすればするほど分泌されますが、最近の研究によればこの乳酸は脳や身体にとって大切なエネルギーになり、成長ホルモンの分泌が盛んになることが言われています。成長ホルモンは別名「若返りホルモン」とも呼ばれることから、肌をきれいに保つなどアンチエイジングにも効果的です。また、スロトレにより血行が良くなったり筋肉量が増えれば、冷え性の改善や、基礎代謝のアップにより痩せやすい体質になることも可能です。

 スロトレのポイントと基本動作

では、スロトレのポイントについてです。ぜひ覚えてほしいことが3つあります。これをしっかりと守らないと、せっかくスロトレを行っても、その効果は少なくなってしまいます。まずひとつめは、正しいフォームで行うことです。その次にゆっくりとした動作で行うことです。そして最後は「ノンロック」と呼ばれる、筋肉を休ませない方法のことです。関節や筋肉に刺激を与え続けることで、短時間のトレーニングであっても高い負荷を与えたようにするのがスロトレのポイントなのです。一見すると、簡単な運動のように見えますが、スロトレを始めて行うと、その翌日は筋肉痛になることも多くあります。まずは1日に10分、週に2~3回を目安に続けてみてください。通常の筋トレと同様にすぐに効果が現れるものではなく、2~3ヶ月続けることで効果が見えるようになります。

では具体的なスロトレのトレーニングメニューをご紹介します。太ももやお尻を引き締めたい人におすすめなのは「ヒップリフト」と呼ばれるトレーニングです。床にあおむけになり、両膝を立てます。息を吐きながらお尻を持ち上げ、ゆっくりともとの位置に戻します。この時、床にペタンとお尻を付けずに、お尻を浮かした状態のままもう一度お尻を上げるようにします。はじめは10回、慣れてきたら30回を目安に行ってください。スロトレは無酸素運動なので、スロトレを行った後に10分間ほどでも良いので、有酸素運動を行うと効率よく脂肪を燃焼することができます。ウォーキングや軽いジョギングなどで十分です。通常の筋トレに飽きてきたり、効果がなかなか見えづらくなってきりしたら、このスロトレをトレーニングメニューとして取り入れてみるのもいいかもしれません。

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