足元から細く見せる簡単トレーニング

引き締め効果抜群の下腿の筋肉

下半身、特にふくらはぎの筋肉の引き締め効果があるトレーニングの話にはみなさん興味があると思います。永遠の課題にもなるであろうふくらはぎの有効なトレーニングについて今回はお話ししていきます

ふくらはぎの筋肉の構造は

ふくらはぎの筋肉はどのようなものがあるのでしょうか?ふくらはぎの筋肉は下腿三頭筋といい、腓腹筋とヒラメ筋の二つの筋肉を合わせて下腿三頭筋と呼びます。腓腹筋は膝の少し上から始まり、アキレス腱となってかかとの踵骨という骨に付きます。一方のヒラメ筋は膝の下のやや外側から始まりやはりアキレス腱に付きます。腓腹筋もヒラメ筋も出発点は少し違いますが、両筋ともアキレス腱に付着します。ではふくらはぎの筋トレメニューを見ていきます。

カーフレイズのやり方

ふくらはぎのトレーニングの中では代表的な種目ではないでしょうか。まず、足首の上下運動ができるように台などの上に立ちます。身体がぶれないように壁に手を着きます。爪先立ちになり、背筋を伸ばした状態でゆっくりかかとを上下します。筋肉は伸ばされる時により強い抵抗受けると有効に筋肉が鍛えられるという事実に注目し、爪先立ちになるときは比較的早く動作しアキレス腱を伸ばす踵を下げる動作の時はゆっくりと行うことをお勧めします。10回×3セット。ゆっくりトレーニングを行う理由の一つに「成長ホルモン」の有効な分泌が挙げられます。ゆっくりしたトレーニングによって乳酸が筋肉に有効に溜まり、この乳酸は「成長ホルモン」の分泌を促します。成長ホルモンは筋肉の成長だけでなく体脂肪も分解してくれます。さらに、新陳代謝も活発にする効果もあり若返りにはとても効果があります。ちなみに、成長ホルモンは質の良い睡眠によって分泌量が増し、子供では文字通り成長するためのホルモンですが大人の場合は疲れを修復してくれる効果もあります。

シーテッドカーフレイズのやり方

カーフレイズを座った姿勢で行うトレーニングです。女性や子供、筋力が著しく低下している老人などに効果的です。椅子やベンチに座ります。つま先の部分に台などを用意しつま先を置きます。膝の上にダンベルなどの重りを載せてゆっくりとかかとを上下運動します。

単純明快メニュージャンプのやり方

両足を肩幅くらい開き、膝を少し曲げます。そのまま、上にジャンプをするのですが、この時のコツが100%の力になるべく近い力で行うということです。垂直跳びの新記録を狙うようになるべく高く飛ぶのです。これを10回行います。※肉離れなどの既往がある方や筋肉が異常に固い方は無理をせず以下に紹介するストレッチを先に行ってください。トレーニング時に痛みを伴う時は中止します。

脚の簡単なストレッチ方法

ふくらはぎの筋肉はアキレス腱に付きます。アキレス腱全体のみを伸ばすようにストレッチしてしまうとうまく伸ばすことが出来ません。ふくらはぎの筋肉は内側頭と外側頭の二つに大別できます。ふくらはぎの筋肉の構造を意識し筋肉をイメージしながら行ってください。まず、壁に向かって立ちます。伸ばしたい方の足を後方に50センチほど引きます。(後ろに引く距離はふくらはぎの筋肉の伸びをしっかり味わえる程度にしてください)まずはふくらはぎ全体が伸びるようにストレッチします。これをゆっくり20秒×10セットくらい行います。つぎに、そのままの体勢から後ろに伸ばしている足を反対側の足の方向(つまり内側)に平行移動します。内側の筋肉の伸びを実感できたら20秒ほどキープします。最後に後方の足を外側に平行移動しふくらはぎの外側の筋肉の伸びを実感できたら20秒キープします。

全体、内側、外側それぞれの筋肉にターゲットを絞り、しっかり筋肉が伸びる感じが実感できるまで練習をするとより短時間で効果的なストレッチが出来ます。最初はイメ-ジが出来ないかもしれませんが、少しの練習で実感が出来ると思いますので、一日一回は壁に向かってみましょう。

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