足裏の筋トレであなたも姿勢美人になれる

姿勢美人のキーワード足裏の筋肉

足の裏の筋肉にはどのようなものがあるのでしょうか?外反母趾や足のアーチの消失(偏平足)などで起きるトラブルによって、歩行時の姿勢維持に大切な筋肉のバランスが崩れ、正常な歩行が出来なくなってしまう危険があることをみなさんはご存知でしょうか。姿勢にまで関与する足裏の筋肉を見ていきましょう。

足裏の筋肉の構造

足裏には3つのアーチが存在します。かかとから足の母指球のアーチを作る内側縦アーチ。かかとから足の小指側の小指球を作る外側縦アーチ。そして、母指球と小指球を結ぶ横アーチです。横アーチに関してはほとんど筋肉による補強はさせず(母指内転筋が一部横アーチを補強します)、筋肉による補強をされるのは縦アーチのみです。内側縦アーチを構成する筋肉の代表は母指外転筋です。外側アーチは小指外転筋が補強します。なお、内側の縦アーチを引き上げる働きがある筋肉に後脛骨筋があります。膝から下の下腿部には2本の骨があり中央の太い骨を脛骨といい外側の細い骨を腓骨といい脛骨は内くるぶしを腓骨は外くるぶしを作りますが、この太い脛骨の後を通っているのが後脛骨筋です。

姿勢美人になるための足裏筋トレ法

足裏の筋肉を効果的に鍛えるにはこれらのアーチをしっかり意識し、アーチを作るというイメージで行います。
準備としてまずは足裏の筋肉に刺激を与えます。ゴルフボールなどを用意し床に置きます。椅子に座った状態でボールの上に足を乗せ、コロコロと転がします。この際、転がしながらなるべく足の指を動かすようにします。動かし方は特にこだわらず自由に動かしてみてください。

タオルギャザーのやり方

足裏では有名なトレーニングです。椅子に座り(立った状態でも大丈夫ですが、バランスを崩し転倒の危険もありますので壁等に手を付いてください)フローリングの上に長さ90センチくらいの一般的なフェイスタオルを縦方向に置きます。まずは、親指側を意識しタオルをたぐり寄せます。すべてたぐり寄せたら1セットとし、これを10セットくらい繰り返します。つぎに小指側を意識したぐり寄せます。10セット。
動かし方は同じですが、つぎはなるべくスピードを上げてたぐり寄せるようにします。セット回数は少な目で2セットくらいで構いませんが、コツはなるべく早くたぐり寄せ有効に筋肉に刺激を入れることです。

後脛骨筋の筋トレのやり方

床に座り足を投げ出し長座の体勢になります。足関節を内側に捻るように動かします。
このまま20秒くらいキープし元に戻します。この動作を10セットほど繰り返します。
慣れてきたらゴムチューブなどを使い抵抗をかけ筋トレ効果を上げます。足先にゴムチューブを巻き、片方をテーブル等に固定します。そのまま足関節を内側に捻るように動かしキープします。
後脛骨筋は足のアーチを高くするために非常に重要な筋肉です。この筋肉はふくらはぎの奥を通って足裏の内側の中心部に付きます。この場所には舟状骨や立方骨などの骨があり後脛骨筋が引っ張ることでアーチの頂点を整えます。

きれいな姿勢と足裏の筋肉

足裏の荷重分布をみると、かかと部20%、母指球17%、小指球13%となり片側50%左右の足で100%となります。足の前側30%、後ろ20%の割合で骨盤の傾斜のバランスを取っています。もしも、足裏の筋肉が弱くなり足のアーチが崩れた場合は前後のバランスが悪くなり、骨盤を前傾させたり後傾させたりして一生懸命姿勢を維持しようとします。結果的に正しい姿勢が崩れ、知らず知らずの間に不良姿勢になってしまうのです。
足裏の筋肉を効果的に鍛え、きれいな姿勢を維持していきましょう。

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