運動不足の人には必須!股関節とお尻の筋トレでいつまでも若々しく

腸腰筋を鍛える基本の筋トレ

股関節には、たくさんの筋肉がありますが、主なものとしては「腸腰筋(ちょうようきん)」「太腿直筋(だいたいちょっきん)」「縫工筋(ほうこうきん)」という3種類です。いずれも股関節を屈曲する動作に関わっています。腸腰筋には、「大腰筋(だいようきん)」と「腸骨筋(ちょうこつきん)」があり、足を持ち上げたり骨盤を安定させたりする働きがあります。この腸腰筋が衰えると骨盤のバランスが崩れて猫背など姿勢が悪くなり、腸腰筋が硬くなると骨盤が前傾して腰への負荷が大きくなるということから、腸腰筋の大切さが言われ始めています。そこで今回は、腸腰筋を鍛える筋トレメニューをご紹介します。

まずは「ライイングレッグレイズ」というトレーニングです。自宅でも簡単に行うことのできる筋トレです。床にあおむけになって、両手は身体の脇に自然に伸ばします。腰を支点として、ゆっくりと両足を上に持ち上げていきます。この時に、足を曲げないように伸ばしたまま上に上げるようにします。直角になったら、今度はゆっくりと下におろしていきます。このトレーニングでは、自分の両足の重さを負荷にしながら、大腰筋を鍛えていくことができます。またお腹の表面にある腹直筋や太ももの大腿四頭筋の筋トレにもなります。次に「Vシットキープ」というトレーニングです。両足をまっすぐに伸ばして床に座り、地面に対して45度くらいの角度まで両足を上げます。手は足と平行になるように前に伸ばします。ゆっくりと呼吸をつづけながら、この状態をキープします。このトレーニングでは、股関節を曲げた状態をつくることで、筋肉が伸びも縮みもしない状態を使って、大腰筋を鍛えています。大腰筋のほかに、腹筋や大腿四頭筋のトレーニングにも効果的です。難易度の高いポーズなので、初心者の方は低めの高さから始めて、徐々に高さを上げていくようにしましょう。

 ヒップアップ効果も!お尻の基本の筋トレ

お尻には、主なものとして「大殿筋(だいでんきん)」「中殿筋(ちゅうでんきん)」「小殿筋(しょうでんきん)」という3種類の筋肉があります。これらの筋肉を鍛えると、ヒップアップやダイエット効果も得やすくなります。また、尻の筋肉が硬くなることで腰痛になることもあります。お尻の筋肉は、立ち上がったり飛び跳ねたりする日常動作のなかで使われており、見た目だけなくいつまでも元気で若々しくありたい方には大切な筋肉です。では、お尻の大面積を占める「大殿筋」を鍛える筋トレをご紹介します。「バックキック」というもので、壁などを手でつかみ片方の足を付け根から後ろ側へ振り上げるというものです。もしくは、肩幅くらいの幅に手を開いて四つん這いになり、片方の足を後ろ側に上げて、ゆっくり下すという動きを繰り返します。このバックキックは、大殿筋のほかに、背筋やハムストリングスの筋トレにもなります。足を上げた時にはいったんそこで動きを止めて、大殿筋をしっかりと収縮させることがポイントです。バックキックに慣れてきたら、アンクルウェイトと呼ばれる足につける負荷を付けて行うようにすると、より効果を高めることができます。10回を目安に行うようにしましょう。

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