たくましい胸板を手に入れる大胸筋 筋トレ ストレッチ

ダイエット効果も望める大胸筋の筋トレ

逞しい胸板を作るには何と言っても大胸筋を鍛えることが重要になります。上半身の中で、広背筋や大胸筋は面積が大きいため代謝を上げてくれるのでダイエット効果も期待できます。

大胸筋の位置は

大胸筋は鎖骨の内側半分と胸骨、一部の腹部から始まります。そして、上腕骨の大結節陵といって上腕の少し前側に付きます。肩関節の内転・内旋などの働きをし、日常生活では腕立て伏せの動きや胸の前で大きなものを抱える時などに強く働きます。大胸筋の筋膜上には乳房があり、女性はこの筋肉を鍛えることでバストアップも出来ます。では大胸筋の筋トレメニューを紹介します。

ノーマルプッシュアップのやり方

いわゆる腕立て伏せです。大胸筋の自重筋トレの代表ではないでしょうか。まず、うつ伏せの体勢を作ります。腕を肩幅より少し広めに広げて床に付きます。腕を伸ばしてつま先だけ床につけて、つま先と腕でカラダを支えます。足から腕まで直線上になるようにカラダを伸ばします。肘を曲げながら、ゆっくりとカラダを下げていきます。このまま1秒ほどキープしてゆっくりと元の位置に戻します。ここまでが1回となり、この動作を20回繰り返します。20回3セットを基本とし、慣れてきたらセット数ではなく回数を増やしていきます。

デクラインプッシュアップのやり方

ノーマルプッシュアップに対してカラダの角度を変えることで負荷を高めることが出来るノーマルプッシュアップの発展型トレーニングです。うつ伏せの体勢から足をベンチや椅子など少し高い台の上に乗せます。以降は通常のプッシュアップと同様にトレーニングします。脚を台に乗せて行うので体勢を維持するだけで背筋などの筋肉にも刺激が入り、全身運動としても非常に効果的です。また、両方のメニューに共通して言えますが、腕の幅を少しずつ広げることで、大胸筋に対する刺激量が大幅に増します。大胸筋の位置をしっかり意識して確実に刺激が入るようにしましょう。

ナロープッシュアップのやり方

腕立て伏せの体勢から腕の幅を狭くしてプッシュアップをすることで大胸筋の内側の部分に効かせることができます。基本的にはノーマルプッシュアップと同様の動作になりますが、胸の前で両手の親指と人差し指をつけて胸の正面で三角形を作ります。以降はノーマルプッシュアップと同じ要領でトレーニングします。

ディップスのやり方

下半身でいうスクワットの上半身バージョンです。大胸筋を追い込む時に非常に有効なトレーニングです。平行棒や椅子を二脚用意して左右の平行棒・椅子に両手をおきます。不安定になると危険ですので、安定した場所におきましょう。腕を伸ばしてカラダを支えます。この時、背筋がしっかり伸びていることを意識して下さい。脚を軽くクロスして股関節を軽く曲げ少しお尻を突き出します。上半身を前傾させて安定させます。ゆっくりと肘を曲げながらカラダを下ろしていきます。肘が90度になるまでゆっくり下げてそのままの状態でキープします。ゆっくり元の位置に戻します。この動作を10回繰り返します。10回3セット。

大胸筋のストレッチ方法

大胸筋には上部線維と中部線維、そして下部線維に分けることが出来ます。それらの線維ごとに意識をすることで非常に高いストレッチ効果を生みます。大胸筋のストレッチは立位で壁などに手を付いて行う方法が有効です。まず、壁の端に立ちます。ドアの入り口などの端の部分を利用するといいでしょう。壁の端に肘を90度に曲げて床と上腕が平行になるようにします。そのまま、野球の投球動作のように肩を入れていきます。床と上腕が平行であれば、大胸筋のすべての線維をストレッチ出来ます。つぎに上腕を少し上げ、肘の角度を90度以上にして同様にストレッチを行う事で大胸筋の下部線維を刺激出来ます。同じように肘の角度を90度以下にすると上部線維をストレッチ出来ます。このように、同じ筋肉でも組織を意識することで優れたストレッチ効果を得ることが出来ます。

関連記事

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  2. 競技能力向上を目指す!スポーツをする人の筋トレメニューの組み方

  3. 初心者のための詳しい筋トレメニュー 最終段階

  4. 腕立てでも大胸筋は十分に鍛えられる?よく効く3つのポイント

  5. 初心者の詳しい筋トレメニュー具体的なプログラム

  6. Tシャツや薄着が似合う私に!腕の筋トレで健康づくり

  7. 筋トレメニューの組み方について

  8. 握力が自然と身に付く筋トレグッズ、ケトルベルトレーニング

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