逆三角形の体型になるなら必須のトレーニング!肩周辺を鍛える筋トレメニュー

逆三角形の体型になるには。

筋トレで腕の付け根にある三角筋を鍛えれば逆三角形の体型が手に入ります。肩のラインは生まれつきのものだからと諦めている人も多いですが、この三角筋を大きく肥大させられれば誰でもガッチリとした肩周りに生まれ変われます。三角筋は非常に大きな筋肉で、刺激を加えると前後左右のあらゆる方向に肥大する性質を持っています。ですから、上手に肥大できればかなり理想的な体型へ近づけるでしょう。

たくましい肩周りになるには。

三角筋だけでなく首の下にある僧帽筋も見た目をたくましくする上では重要です。三角筋が肩幅をつかさどっているとすれば、この僧帽筋はたくましさの象徴だと言えます。もちろん、三角筋を鍛えるだけでも立派な肩周りにはなりますが、より完璧に近い逆三角形を目指すなら僧帽筋の強化も忘れないようにしましょう。

ダンベルショルダープレスのやり方。

ダンベルショルダープレスは三角筋の前部と中部を鍛える筋トレです。まずは脚を少し開いて椅子の上に座ります。両手にダンベルを持ち、それを耳の横当たりに置いたら準備は完了です。そこから肩の筋肉を使ってダンベルを上方向に持ち上げます。この時、少し肩幅よりも外側に向かってダンベルを動かすようにすると効果的にターゲットの筋肉に刺激を与えられます。注意点としてはダンベルを上げる際に身体を後ろに反らさないようにすることです。背中を反らせ過ぎるとダンベルの負荷に加え、上半身の重さがそのまま腰にかかってしまうためケガの原因となってしまう可能性が高いからです。また、初心者ほど肩ではなく腕の力に頼ってダンベルを動かしてしまう傾向が強いためその部分も気を付けましょう。

ダンベルサイドレイズのやり方。

ダンベルサイドレイズは三角筋の中部を鍛える筋トレです。まずは肩幅くらいに脚を開いて立ちます。両手にダンベルを持ち、身体の横にセットしたら準備は完了です。そこから地面と水平な高さになるまで肘が曲がらないように気を付けながらダンベルを持ち上げます。この時、身体を後ろに反らさないように注意しましょう。肩周辺の筋力が弱い人は無意識のうちに身体を反らして、その反動でダンベルを持ち上げてしまいがちです。こうすると負荷がきちんと三角筋にかからなくなってしまい、効果が半減してしまいます。ちなみに、少し肘を曲げてスタートポジションにおけるダンベルの位置を身体のそばに近づけると負荷が少しだけ軽くなりますから、重くて正しい動きが上手にできない人はそこから始めてみるのもありです。

シュラッグのやり方。

シュラッグは僧帽筋を鍛える筋トレです。まずはダンベルサイドレイズと同じで肩幅くらいに脚を開き、ダンベルを身体の横に持ったまま立ちます。そこから首をすぼめるようなイメージで肩を上方に持ち上げます。肩の動きに合わせて顔の向きも少し上方向へ向けるとさらに効果的です。ポイントは僧帽筋だけを使ってダンベルを持ち上げることです。特に肘が曲がってしまうと肩ではなく腕の力でダンベルを持ち上げてしまいがちなので注意しましょう。ほかの筋トレと比べるとかなり地味目ではありますが、たくましい肩周りを手に入れるためには欠かせない種目なので必ずメニューに取り入れるようにしましょう。

関連記事

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  3. 初心者が取り組むべき筋トレメニュー

  4. 呼吸にも筋肉がはたらく呼吸筋のメカニズム

  5. 筋トレの幅を増やす腹筋メニュー

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  7. ダンベル一つでメニューが増える自重筋トレの限界を超える

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