美しい逆三角形を作るために必須筋トレグッズ 懸垂マシン

懸垂マシンをおススメする理由

自宅で筋トレをする場合、1番の課題は筋トレを行うスペースです。本格的なトレーニングを行うためのマシンは非常にスペースを取られます。筋トレは毎日行わず週に3回くらいの方もいると思いますが、筋トレを行わないときはすごく邪魔になってしまうのが筋トレ機材の宿命といえるのではないでしょうか。そこで、オススメするのが懸垂マシンです。一昔前にぶら下がり健康器が流行しました。肩甲骨を伸ばすために非常に有効でオススメできる機材ですが、通販などを見るとこの機材を改良して本格的な懸垂ができるマシンに生まれ変わっているものも増えています。耐荷重も100キロ近くまで可能な商品もあり、構造も強く十分トレーニングに耐えうるような商品も見かけます。金額的にも数千円から一万円台後半まで様々な商品が選べます。

懸垂マシンで逆三角形を作るには

逆三角形のカラダを作るには広背筋という筋肉が主役になります。広背筋は人体で最大の面積を有する筋肉で上腕部の前側から始まり、脊柱と骨盤にかけて付きます。作用は肩関節の伸展と内転内旋です。日常生活ではトイレでお尻を拭く時の動作といえば想像しやすいでしょうか。この筋肉を有効にトレーニングするにはいわゆる懸垂運動(チンニング)が1番有効で効果的です。

チンニングのやり方

バーを肩幅より拳2個分ほど広く持ち順手でぶら下がります。トレーニング中の体幹がぶれないように足は後ろで組みお尻の方に軽く曲げておきます。目線を上げバーの中央あたりに視線を定めます。そのまま、肩甲骨を背中の中央に寄せるようにして背中の筋肉を意識してカラダを持ち引き上げます。胸の上部あたりにバーが触れるくらい持ち上げるとさらに負荷が増します。肘をしっかり曲げた状態で静止し、ゆっくり時間をかけおろしていきます。8回から10回を3セットが目安ですが、負荷がきつすぎて上げることが出来ないときはゴムチューブを使うことをオススメします。ゴムチューブを背中に回し、両手でチューブの両端を持ちます。そのまま上記のようにカラダを上げていくのですが、ゴムチューブの弾力のために小さな負荷でチンニングをすることが出来ます。また、持ち手の位置を狭くしたり、持ち手を逆手にしたりとバリエーションを加えることでターゲットとなる筋肉が変わります。逆手にすることで上腕二頭筋により強い刺激が与えられ、持ち幅を狭くすることでより負荷を小さくすることが出来ます。持ち幅を狭くするチンニングは、筋トレ効果を上げるよりも広背筋を始めとする背筋群のストレッチ効果の方が高いため、通常のチンニングと交互に織り交ぜながらトレーニングをすると効果的です。

広背筋のストレッチ方法

筋肉はトレーニングをすると必ず疲労します。この疲労を回復させる時に筋肉はより強くなるのです。チンニングなどで広背筋のトレーニングをした後も必ずストレッチをして筋肉に疲労を残さないようにしましょう。まずは伸ばしたい側の腕を上に上げます。反対側の手で手首を掴み上に引っ張り上げるように斜め上に引き上げます。この際、上体を一緒に倒すと広背筋がストレッチされます。ゆっくり深呼吸をしながら時間をかけて行います。筋肉が疲労して筋トレしたくない日はぶら下がるだけでも肩甲骨周辺の筋肉をストレッチ出来ます。リラックス効果をもたらし、睡眠の効率も高めてくれます。一日に数分でもぶら下がるといいでしょう。

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