腹筋は3か所に分けて鍛えよう!器具なしでも腹筋の筋トレはできる?

3箇所の筋トレ法の共通点

筋トレやダイエットを行う目的として一番よくあるのが、たるんだお腹周りを改善したいというものです。お腹周りは脂肪がつきやすいですが、腹筋運動をすることでたるんだお腹を引き締め、筋量の増加で脂肪燃焼効果も見込めます。腹筋の筋トレをする前に、まずは3つの腹筋に共通する鍛え方について理解を深めましょう。

まず、腹筋は上部・脇腹・下部の3つに大きく分けられ、それぞれで鍛え方は違うものの、呼吸方法・負荷のかけ方という点で共通する注意事項があります。

呼吸方法については、腹筋の際、各動作は息を吐きながら行い、静止する地点で息を吸うということをまずは頭に入れておきましょう。負荷のかけ方に注意する必要がある理由は、腹筋以外の部分が鍛えられてしまうこと、体を痛めてしまうことを避けるためです。腹筋はフォームを崩すと腰に負荷がかかることが多く、筋トレによって腰痛が起こったり悪化したりすることがあります。腹筋に集中して負荷をかけるための正しいやり方を知った上で、腹筋の筋トレに励みましょう。

シックスパックをつくる基本的な腹筋

腹筋の筋トレは市販の器具を使って行われることもありますが、器具なしでもコツを知れば鍛えやすいです。これから、器具を使わず腹筋全体を鍛える方法を3つご紹介します。

まず、腹筋の上部はいわゆる「シックス・パック」と呼ばれる割れた腹筋の上から二段目までの部位で、学校などでよく行われている腹筋運動はこの部位を鍛えていることがほとんどです。ただし、多くの方が誤った腹筋運動を続けていて効率の悪い筋トレを実践していることも少なくありません。

よくある腹筋運動の方法は、仰向けになって脚を折り曲げて上半身を膝の近くまで上げ、元に戻すという筋トレですが、実はこの筋トレでは腰に多くの負荷がかかっており、腹筋を鍛える筋トレとしては効率が悪く、腰の痛みに繋がる可能性もあります。

お勧めの方法は、仰向けになって腰から脚が床に対して直角になるような姿勢をとり、おへそが見える程度まで上半身を起こして1秒静止し、元に戻すという方法です。この方法では腰の筋肉を使う必要がなく、腹筋の上部にしっかりと刺激を与えることができます。

脇腹を鍛えてスレンダーな体に!

脇腹はほっそりとしたウエストや逆三角形の体づくりに関わってくる腹筋の部位で、上部の筋トレと似たフォームで鍛えることができます。先ほど述べたように仰向けになり、腰から脚にかけて上部の腹筋を鍛える時と同じ姿勢を取ります。その後、体を左右交互によじるようにして背筋や腰の筋肉に負荷がかからないところまで体を起こして1秒静止し、元の位置に戻していきます。

できる範囲で行おう!下腹部のトレーニングとは

下腹部の筋トレは、仰向けになったうえで脚をつま先まで伸ばし、床と垂直になるように持ち上げ、これまで同様に1秒静止して元に戻していくという方法が効果的です。この方法では、体が硬かったり腹筋の筋力がまだ十分ではなかったりする場合、垂直になるまで脚を上げられないことがありますが、その際は可能な範囲内で上下させて構いません。

3種の腹筋運動の注意点

いずれの腹筋運動も床に仰向けになった状態では体が痛くなることがあるため、筋トレ用のマットや布団の上で行うと体に痛みが生じるのを避けることができます。回復の早い腹筋の筋トレは毎日行っても大丈夫ですが、筋肉痛がある場合は痛みが落ち着くまで休息を取りましょう。

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