自宅でできる筋トレメニュー

筋トレを行う主な場所はトレーニングジムになりますが、まだジムに行くには早いと思っていたり、忙しくてジムに行けないという方もいると思います。そこで今回は自宅でもできる筋トレメニューについて紹介していきます。

上半身トレーニング

上半身のトレーニングを自宅で行う場合、器具を使う場合とそうでない場合があります。器具を使う場合、やはり自宅で使用できる器具は限定されてきます。主にダンベルやEZバーを使用することになります。

ダンベルでできるトレーニングとしてはアームカール・ショルダープレス・ダンベルフライなどがあります。

アームカールについては背もたれのある椅子に座って行い、腕を伸ばし切った状態で行うことでより上腕二頭筋に刺激を入れることができます。

ショルダープレスを行う際にもやはり背もたれを使用して、背筋を伸ばした状態で行うことで正しく行うことができます。

ダンベルフラインについては自宅で行うには少し難しいかとは思いますが、うまく傾斜のある場所を見つけて行うようにしましょう。リクライニング機能のあるチェアや座椅子があると行いやすくなります。

EZバーを使用したトレーニングとしてはダンベルと同様にアームカール、ショルダープレスがありますが、その他にはアップライトロウも行うことができます。

アップライトロウは、バーを順手で持ち、肘を肩よりも高い位置まで上げる動作になります。この際には、僧帽筋に刺激が入りすぎないようにし、三角筋を意識してトレーニングを行うようにしましょう。

器具を使用しないトレーニングとしては腕立て伏せや腹筋があります。腕立て伏せといっても大胸筋のみならず、フォームによっては大円筋や腹筋も鍛えることが可能になります。どこの筋肉に意識をもっていくかが大事になりますが、例えば大胸筋を鍛える場合にはしっかり深い位置まで落とし込むことが大事になり、大円筋を鍛える場合には肘を広げて背中に意識をもっていくことが大事になります。また、ベッド等に足を乗せ、手は床について行うことでより強い刺激を入れることが可能になります。

現在ではプッシュアップバーといった腕立て伏せ用の器具もありますので、利用してみるのもいいと思います。

下半身トレーニング

下半身のトレーニングも、ジムほどではないとはいえ、自宅でも行うことが可能です。下半身のトレーニングの代表例としてはやはりスクワットが挙げられます。

何も持たない状態で行ってもいいですが、少しでも負荷を入れたい場合には、ダンベルをもって行うようにするといいでしょう。ダンベルを使用する場合には、通常のバーを持って行うスクワットではなく、ブルガリアンスクワットという方法が向いていると思います。

方法としては、片足をベッドなどに乗せ、もう片方の足で沈み込むというやり方になります。この際にはなるべくゆっくり足を下すようにしましょう。

ダンベルを使ったカーフレイズも行うことができます。両手にダンベルを持ち、かかとを上げ下げするという方法ですが、地味ながら非常に効果のあるトレーニングです。

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  4. ウエイトを使った筋トレで腹筋を高負荷で鍛える

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