大きな力こぶを作りたい人に最適なトレーニング!腕周辺を鍛える筋トレメニュー

腕周辺の筋肉を鍛えるメリットとは。

腕周辺の筋肉を筋トレで鍛えると見た目がたくましくなるのはもちろん、腕は日頃からよく使う部位だけにいろいろな動作が楽になります。この腕周りを鍛える筋トレとしてポピュラーなのが『ディップ』と『ダンベルカール』です。

ディップのやり方。

ディップでターゲットになるのは二の腕の裏側にある『上腕三頭筋』です。この上腕三頭筋は基本的に腕を伸ばす時に働く筋肉ですが、日常生活の動作のなかにはここに力を入れる機会があまりありません。意識して筋トレをしないとたるみやすい部位なので注意が必要です。次にディップのやり方を説明します。まず地面にひざを抱えて座ります。背後に椅子等の台を置き、そこのふちを両手でつかみます。お尻をひざの角度が直角になるまで持ち上げ、地面から離します。肘は曲げずに伸ばしたままにしましょう。この状態がディップのスタートポジションです。ここからお尻を落とすイメージで少しずつ肘を曲げ、上腕三頭筋に負荷をかけていきます。ディップをする時のポイントは身体を落とす時に肘が開かないように注意することです。肘が開いてしまうと負荷が肩周辺の筋肉に分散されてしまうため、ターゲットの上腕三頭筋にきちんと負荷がいきません。痛みを感じない範囲で肘を締めながらお尻を落としていきましょう。また、ディップをする時には肩がすぼまないようにも気を付けましょう。この動きが入ってしまうとやはり負荷が肩の方へ逃げてしまうので要注意です。このディップは伸ばしている脚の形で負荷を調節することができます。ヒザを曲げず脚を真っ直ぐにしたまま動かすとかなり強い負荷を上腕三頭筋に与えることができます。一方、ヒザを少し曲げた状態で行うと負荷を弱くすることができます。このディップは椅子がなくても階段等の段差があれば取り組めますから、腕を鍛える筋トレのなかでは比較的挑戦しやすい種目です。

ダンベルカールのやり方。

ダンベルカールのターゲットは二の腕にある『上腕二頭筋』です。世間で力こぶと呼ぶのがまさにこの上腕二頭筋で、たくましい腕周りを手に入れたいのであればダンベルカールは必須の種目と言えます。そこで、ダンベルカールのやり方を説明します。まずダンベルを両手に持ち、脚を肩幅くらいに開いて立ちます。この時、手に平が正面を向くようにしてダンベルを持ちましょう。この形がダンベルカールのスタートポジションです。そこから肘を少しずつ曲げ、ダンベルを持ち上げていきます。ダンベルを上げる時には身体を反らして、その反動で持ち上げないように注意しましょう。勢いをつけて持ち上げるとダンベルは簡単に上がりますが、これでは上腕二頭筋にきちんと負荷をかけることができません。また常に肘が同じ位置にあるようにするのもポイントです。ヒジが動いてぶれてしまうと負荷がいろいろな方向へ逃げてしまいますが、固定されていれば的確に上腕二頭筋を追い込めます。ほかにも、可動域を大きくすると上腕二頭筋にかかる負荷が大きくなります。例えば、持ち上げる高さが低ければ負荷は軽くなりますし、逆に胸のそばまでダンベルを持ち上げると負荷は最大になります。ちなみに、扱うダンベルの負荷は何とか1回持ち上げられる重さの80%くらいが最適です。

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