美しい脚を目指して0脚の予防にも効果的内転筋トレーニング

O脚予防のキーマッスル内転筋

股関節の内側には股関節を閉じる筋肉群が付きます。内転筋は乗馬やバイクにまたがる時などに強く働きます。股関節の内側の筋肉群が弱くなるとどのような支障が出るのでしょうか。この筋肉群は歩行に強く影響しています。これらの筋肉が弱くなることで安定した歩行が出来なくなりふらついたり、転倒によるケガなどもしやすくなります。また、内転筋群をトレーニングすることはO脚の改善にも繋がります。

内転筋の位置を確認しよう

薄筋・恥骨筋・長内転筋・短内転筋・大内転筋を総称して内転勤群といいます。薄筋は恥骨結合の外側から始まり下腿部の脛骨内側に付きます。日常生活では両膝を曲げて正座するときなどに働きます。大腿部の最内側を縦に走る細長い筋肉です。恥骨筋は恥骨から始まり大腿骨に付きます。腰の回転に影響する筋肉です。長内転筋・短内転筋は恥骨から始まり大腿骨に付き、大腿部の引き付けや膝を閉じる動作、さらには腰の回転に働きます。最後の大内転筋は恥骨から始まり大腿骨内側と膝の上部に付き、内転筋群では最大の筋肉になります。この筋肉は日常生活ではあまり使われることがなく、乗馬や平泳ぎなど限られた動作でしか使われません。内転筋が弱くなりやすいというイメージは内転筋群の中で最大の筋肉である大内転筋の印象が強いようです。

内転筋群の筋トレメニューは

ボールを使った最も簡単に出来るトレーニングです。このトレーニングはアイソメトリックという筋収縮様式のやり方で、筋繊維の長さを変えない状態でトレーニングします。

ボールスクイーズキープのやり方

まず、椅子に座り、ボールやクッションなどを膝に挟みます。ボールまたはクッションなどを押しつぶすように膝を閉じていきます。恥骨という骨は坐骨の少し前方にありますので膝の内側から肛門の少し前に線を引きそこを意識しながらトレーニングするといいでしょう。膝を閉じたまま5秒くらいキープします。その後、ゆっくり力を緩めます。この動作を10回繰り返し、3セット行いましょう。

ライイングヒップアダクションのやり方

床に横向きに寝ます。上になっている脚の膝を曲げ下側の脚の前方に来るようにします。下側の脚をゆっくりと挙げていきます。最初は低めでいいので無理のない範囲で行いましょう。限界まで来たら3秒ほどキープしゆっくり元の位置に戻します。この動作を10回3セット行います。反対側も同様に行います。

内転筋のストレッチのやり方

最もポピュラーな内転筋のストレッチです。あぐらをかくように両方の足裏を合わせ床に座ります。膝に手を乗せ、骨盤を前傾させながら膝を床に付けるようにゆっくり押していきます。この状態で20秒ほどキープします。筋肉が心地よく伸びる感覚を味わうことが大切です。同じ要領で両膝を伸ばした状態でもストレッチ出来ます。つぎに壁にお尻を付ける形で床に横になります。壁を床に見立てて行う方法です。両足の重さを利用してゆっくり足を開いていきます。足の重さで力を入れずにストレッチ出来る方法ですが、重さで行うためブレーキがきかなくなってしまい股関節が広がりすぎて痛めることもあるので十分に注意しましょう。また、立った姿勢で行う方法で相撲の四股ふみがあります。肩幅より広めに足を開きます。両足を広げて膝を曲げ上半身を落とします。この体勢からさらに腰を落としていくと内転筋群の筋肉がストレッチ出来ます。背筋は伸ばした状態で行うと、腰にも負担がかからず無理なく行えます。

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  3. 公園でもできる筋トレメニュー!ジムに行かずに高強度トレーニング

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