美脚を手にしたい人は必見のトレーニング!脚周辺を鍛えるための筋トレメニュー

スクワットのやり方。

スクワットのメインターゲットはハムストリングです。ただ、その周辺にある大腿四頭筋や大殿筋なども補助的に使われるので下半身にある大きな筋肉を鍛える筋トレにはもってこいと言えます。スクワットをやるにはまず肩幅程度に足を開いて立ちます。手は胸の前で交差させておきましょう。これがスクワットのスタートポジションで、息を吐きながら少しずつ腰を落としていきます。ちなみに、スクワットは効果が高い分だけ注意点も数多くあり、安全に行うためにはそれらをすべてクリアする必要があります。例えば、腰を落とす時には膝が内側へ入らないように気を付けましょう。膝が内側に折れたまま腰を落ちしていくとハムストリングにかかるはずだった負荷が膝の方へ流れ、靭帯や半月板を痛めるといった大けがにつながる恐れがあります。また、膝を前方に突き出し過ぎるのも良くありません。理由は先ほどと同じで膝に余計な負担がかかり、ケガの原因となる可能性があるからです。ほかにも、背筋を真っ直ぐに保ったまま腰を落とすのも大切です。背中が丸まったり、逆に背中が反ってしまったりすると今度は負荷が腰にかかってしまい、腰痛の原因になります。腰を落とすという非常にシンプルな動作ですが、注意点がたくさんあるので少しずつフォームを覚えながら取り組むようにしましょう。そして、腰を下まで落としきったら今度は膝を伸ばして身体をスタートポジションまで戻します。ここまでがスクワットの一回分です。

スクワットの応用。

スクワットは少し工夫をするだけで負荷の大きさや、ターゲットとなる筋肉の部位を変えることができます。まずは負荷の方ですが、これは腰を落とす時の深さで調節します。例えば、太もものラインが地面と平行になるくらいまで腰を落とすとかなり強い負荷をハムストリングに対してかけられます。また、スタートポジションにおける脚の開き具合をかなり大きく取るとメインターゲットが大腿四頭筋から内転筋群へと移ります。故に、筋肉の強化ではなくシェイプアップが目的で筋トレをするのであれば、このスタイルのスクワットの方が向いているかもしれません。

フォワードランジのやり方。

フォワードランジのメインターゲットは大腿四頭筋です。今回のフォワードランジは左右それぞれの脚を別々に鍛えていきます。まずは肩幅くらいに脚を開いて立ちます。手は胸の前にクロスさせておきましょう。ここまでがフォワードランジのスタートポジションで、息を吸いながら鍛えたい方の脚を大きく一歩前に踏み出して腰を落とします。この時、背中を真っ直ぐに固定したまま動かすのがポイントで、こうすると逃がすことなく大腿四頭筋に負荷をかけられます。ちなみに、かかとの動きは筋トレにそこまで大きな影響を与えないため、流れにまかせて自然に浮かせてしまって大丈夫です。また、脚を踏み出す時に膝が内側に折れないように気を付けましょう。スクワットの時と同じで真っ直ぐに動かさないと負荷が大腿四頭筋ではなく膝に負荷がかかり、ケガにつながる可能性が高いからです。そして、腰をしっかりと落とし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戻ります。ここまででフォワードランジは一回です。

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