自重で鍛える筋トレメニュー、自宅で出来る筋トレ

正しい姿勢で筋肉に刺激を与えれば、自宅でも十分に筋トレをすることができます。少ないスペースで自宅にある物を利用し、工夫をすることで全身を鍛えることもできるので、ご紹介する筋トレメニューを参考に、まずは自宅で筋トレを始めてみてください。

自宅で出来る筋トレメニュー

・腕立て伏せ〔鍛えられる筋肉:胸の筋肉〕
うつ伏せの状態で膝を真っ直ぐに伸ばしつま先を着きます。手は肩幅より少し広く開き、肘を外側に向けて伸ばします。身体を一直線に保ったまま肘を曲げ、胸が床に着きそうになるくらいまで下ろしたら、肘を伸ばし身体を持ち上げます。頭、肩、腰、お尻を一直線に保つことで、胸の筋肉が効果的に鍛えられます。
・手を合わせて胸を鍛える筋トレ〔鍛えられる筋肉:胸の筋肉〕
胸の正面で手を合わせて、両手を押し合うように力を入れていきます。ゴムボールやクッションを挟んで行うと効果的になり、合わせた手を前後左右などに動かすことで色々な刺激を筋肉に与えられます。
・タオルなどを使った引きつけ運動〔鍛えられる筋肉:背中の筋肉〕
タオルやロープ等の端をお腹の高さ程度にしっかりと固定します。残った方を両手で持ち、中腰になり体重を少し後ろに掛けて、身体にタオルを引き寄せるように背中の力を使って肘を後ろに引きます。2人で行いタオルの端をお互いに持ち、引っ張り合う方法でもできます。その際には、お互いに抵抗するようにゆっくりと引っ張りあいます。
・スーパーマン〔鍛えられる筋肉:腰の筋肉〕
両手両足を真っ直ぐ伸ばしうつ伏せに寝ます。腰に力を入れて肘と膝を伸ばしたまま、両手両足を床から離します。両手両足を離したらゆっくりと戻ります。腰の曲げ過ぎと手足の上げ過ぎに気を付けてください。
・スクワット〔鍛えられる筋肉:太ももの筋肉〕
肩幅より少し広げたくらいに立ち、膝がつま先より前に出ないようにお尻を後ろに下ろしながらしゃがみます。膝の角度が90°程度になったらゆっくりと立ち上がります。腰と背中が曲がらないように胸を張ったまま、椅子に座るようにしゃがんでいきます。
・フォワードランジ〔鍛えられる筋肉:太ももの筋肉〕
肩幅より少し広げたくらいで立ち、足の幅を保ちながら片方の足を大きく前に出してそのまましゃがみます。前後の膝の角度が90°程度までしゃがんだら、立ちあがりながら出した足を戻します。反対側も同じ要領で行います。
・パイクプレス〔鍛えられる筋肉:肩の筋肉〕
腕立て伏せの姿勢をとり、肘を伸ばしたまま手と足の距離を狭くしてお尻を突き上げます。頭の位置を下げるように肘を曲げていき、頭が床に付く手前で肘をゆっくり伸ばします。
・プローンショルダーサーキット〔鍛えられる筋肉:肩の筋肉〕
うつ伏せになって腕でY、T、W、L(左右対称のLの字が出来るように)の字を作るように順番に動かしていきます。初めはそれぞれ8回ずつ1セットを32回から始めてみて下さい。肩の後ろと肩のインナーマッスルが鍛えられます。
・ベンチディップ〔鍛えられる筋肉:二の腕の筋肉〕
両手を椅子などの高い物の上に置き、両かかとを同じ高さもしくは床に置きます。肘を曲げてお尻を沈ませ、腰が台と同じ高さ程度まで降りたら肘を伸ばします。
・プランク〔鍛えられる筋肉:腹部の筋肉〕
両肘と両つま先を床に着けて、頭、背中、腰、お尻、足が一直線になるように身体を保ちます。
・ヒップブリッジ〔鍛えられる筋肉:臀部の筋肉〕
膝が90°に曲げて足裏全体を床に付けて仰向けになります。肩と両足を付けたまま腰を浮かせて、足、腰、背中が一直線になるまで上げたらゆっくりと戻ります。身体を上げた状態をキープする方法でも鍛えられます。

まずは自宅で慣れたらジムで筋トレを始めよう

筋トレをしようとジムに通い始めても、女性や高齢者などの筋力が低い人の中には、ジムにあるマシンによって、重りが上がらないこともあります。それでは楽しく鍛えることができず、長続きしない原因にもなってしまいます。基礎筋力を付けることは、これから鍛え始めようとする人や、これからスポーツを始める人にも効果的です。また、筋肉を付けようと思い自宅で筋トレを始めたら、その筋トレに対する慣れが生じます。筋肉の成長に慣れは禁物なので、新しい刺激を求めジムに通うことも効果的となります。まずは無理なく自宅で始めて、筋トレを楽しく続けてください。

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