美脚に欠かせないふくらはぎの筋トレ!自宅でできる2つの方法とは

ふくらはぎの筋トレが美脚に効くワケ

スリムな美脚と関連する筋トレといえば、太ももにある大腿筋のトレーニングがありますが、意外と見落としがちなのがふくらはぎの筋トレです。ふくらはぎを鍛えることには筋肉が増えて脂肪を減らしやすくなるだけでなく、血行の改善による美容・健康への利点もあります。

重力は体の上から下に向かってかかっており、そのままでは老廃物を含んだ血液も下に向かって移動していくため、しっかりと体内を循環させて綺麗な血液にする必要があります。体の下部にあるふくらはぎの筋肉は、このような血液の循環を促しているポンプとしての役割を持っており、心臓に向かって血液を流しています。

筋トレでふくらはぎを鍛えていると、血液を流すポンプの役割が強化され、老廃物がうまく処理させることによってむくみなどの改善効果が見られます。脚のむくみが取れるだけでもほっそりとした美脚に見えるため、ふくらはぎのトレーニングは美脚に効くと言えます。

美容と健康の維持を担うふくらはぎの筋肉

ふくらはぎの筋力が強くなって血液の循環が良くなると、生活習慣病の予防に加えて日常的な疲れやすさの改善にも繋がります。倦怠感があると筋トレを続ける気力がなくなり、その結果脚の筋肉が落ちて脂肪がつき、むくみやすくなって美脚から遠ざかってしまいます。ふくらはぎの強化で健康上のリスクが低くなることは、このように美脚という美容上の効果にも関連しています。

壁さえあればできるカーフレイズ

壁に手をついてすぐにできる、「カーフレイズ」、「レッグカーフ」という2つのふくらはぎの筋トレを紹介します。

カーフレイズを行うには、まずほんの少し膝を曲げながら壁に両手をつく姿勢を作り、息を吐いてつま先立ちの要領で体を上げていきます。その後、上がりきったところで1~2秒止まり、地面に完全についてしまわない位置まで息を吸いながら足を下げていきます。

壁に両手をつくカーフレイズですが、体を上下する際に壁を押すようにはしないことがポイントです。両手はバランスを取るための補助としての役割であり、壁を押してしまうとふくらはぎ以外の筋肉に効いてしまいます。同様に、後ろに体が沿ってしまうと背筋や腹筋を使うことになり、転倒の可能性もあるため、体を真っすぐ釣り上げるようなイメージでカーフレイズを行いましょう。体勢が崩れてしまいそうな場合は無理に足を上げる必要はなく、フォームを保てる範囲内でカーフレイズをしましょう。

片脚を筋ポイントに鍛えるレッグカーフ

次のレッグカーフはカーフレイズの最初と同じように壁に手をつき、片脚を最大90度まで曲げます。曲げる角度は体勢のバランスが崩れないところまでで大丈夫です。その後、もう片方の足で息を吐きつつゆっくりとつま先立ちをし、上がりきったら1~2秒止め、息を吸って床につく手前のところまで足を戻します。

カーフレイズは片脚のふくらはぎに集中的な負荷を与えられる筋トレなので、レッグカーフと組み合わせることでふくらはぎを徹底的にトレーニングできます。

回数とセット数の調整について

この2つのふくらはぎの筋トレは1回1回がそれほど大きな負荷ではないため、レッグカーフもカーフレイズも1セット20~30回程度、2~3セット行いましょう。もちろん、体調や筋肉量に合わせてこの回数やセット数を調整しても問題ありません。

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