たくましい後ろ姿を作るトレーニング!背中周辺を効率よく鍛える筋トレメニュー

バックエクステンションのやり方。

バックエクステンションのメインターゲットは脊柱起立筋です。特にこのバックエクステンションは背中を反らせるという動作から脊柱起立筋の下部を集中的に鍛えられます。バックエクステンションはまず床にうつ伏せで寝ることから始めます。手を頭の後ろに組んだら準備完了です。息を吐きながら少しずつ背中を反らせていきますが、首・腰・肩を順序よく床から離すイメージで上体を持ち上げると脊柱起立筋の下部に対して十分な負荷をかけられます。この時、腰だけを動かして背中を反らせる人がいますが、この動作では腰に過度の負担がかかってしまうため要注意です。そして、上体を持ち上げたら今度は息を吸いながらゆっくりとスタートポジションに姿勢を戻します。バックエクステンションはここまでで一回です。また、そのままの状態でバックエクステンションをしても効果がありますが、脚が動かないように固定するとより大きく背中を反らせることができるため脊柱起立筋への負荷をより大きくできます。一緒に筋トレをするパートナーがいる場合には脚を押さえてもらうのがオススメですが、ひとりでする場合にはベッドの下などに脚を入れて引っ掛けながらやるのもありです。

バックエクステンションの応用。

このバックエクステンションは姿勢を少し工夫するだけで脊柱起立筋にかかる負荷が変わります。例えば、頭の後ろで組んでいた手を腰の後ろで組むようにすると持ち上げる質量が軽くなりますから負荷も小さくなります。いままでまともに筋トレをした経験のない人はここから始めてみるといいでしょう。一方、頭の後ろで組んでいた腕を真っ直ぐ前に伸ばしたままバックエクステンションをすると負荷が大きくなります。これは動作の支点からより遠い位置に重さがかかるため負荷が増すのが理由です。従来のバックエクステンションでは物足りなくなった人はこの方法もおすすめです。

チンニングのやり方。

チンニングは別名『懸垂』とも呼ばれ、メインターゲットは広背筋です。また、補助的に僧帽筋などのほかの筋肉も使われるため、たくましい逆三角形の肩周りを作るためには最重要のトレーニング種目だと言えます。ちなみに、このチンニングをするためには身長よりも少し高い位置にあるバーが必要です。筋トレ専門のネットショップなどにもチンニング用のバーは売られていますし、近所の公園に鉄棒がある人はそういった用具を利用してみるのもいいでしょう。チンニングをするためにはまず肩幅より少し広めにバーをつかみます。そして、地面から足を浮かせてバーにぶら下がるのですが、この時に膝を曲げて両脚を交差させておくと身体のバランスを取りやすくなります。この状態がチンニングのスタートポジションです。息を吐きながら少しずつ胸をバーに近づけ、身体を持ち上げます。ポイントは肩甲骨を内側に寄せるようなイメージで身体を持ち上げることで、こうすると腕の力に頼ったチンニングになるのを防げます。また、同じような理由から背中が丸まらないように注意し、胸を反らせながら上体をバーに近づけると広背筋に対してきちんと負荷をかけられます。そして、胸とバーが触れるくらいまで持ち上げたら、今度は息を吸いながらゆっくりと身体を下してスタートポジションに戻ります。チンニングはここまでで一回です。

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