Tシャツや薄着が似合う私に!腕の筋トレで健康づくり

上腕二頭筋を鍛える筋トレ

腕の筋肉には大きく「上腕二頭筋(じょうわんにとうきん)」「上腕筋(じょうわんきん)」「上腕三頭筋(じょうわんさんとうきん)」「前腕筋(ぜんわんきん)」の4種類があります。春や夏など、温かくなって薄着のシーズンが近づくと「二の腕を何とかしたい」という女性や、「適度な腕の筋肉がほしい」という男性も増えてきます。腕を上げた時などにポッコリと現れる通称「力こぶ」とも呼ばれる筋肉は、上腕二頭筋と呼ばれ、面積は小さいですが人気のある筋肉です。ちなみに上腕筋は上腕二頭筋よりもよりひじに近い部分の筋肉で、上腕二頭筋は腕を曲げた時に現れる筋肉であり、上腕筋は親指を顔の方へ曲げた時に現れる筋肉です。上腕二頭筋と上腕筋は並んでおり、前腕の太さにも大きく関係しています。

上腕二頭筋を鍛える筋トレとして、腕立て伏せをする方が多くいます。しかし、腕立て伏せで鍛えることができるのは、上腕二頭筋ではなく上腕三頭筋です。上腕二頭筋を鍛えるための筋トレのメニューとしては「逆手懸垂」がおすすめです。ジムや公園などの鉄棒などを利用して行います。まず、手の平を自分の方に向けて(逆手)で棒を握ります。手は肩幅くらいにして、胸を棒に引き寄せるイメージで身体を持ち上げます。持ち上げられる限界まできたらそこで1秒間止めて、腕が伸びきる手前まで戻します。これをくりかえすというものです。途中にインターバルとして30秒くらいの休憩を取り、計3セット行ってください。このトレーニングのポイントは、肘を伸ばし切らないことです。肘を伸ばし切った状態だと、力が抜けてしまい効果が半減します。また、呼吸を意識しながら行うこともポイントです。足は、ふくらはぎと太腿が90度くらいになるように曲げた姿勢で行います。

 二の腕のたるみも、腕の筋トレで解消!

二の腕のたるみは、女性に多いお悩みのひとつです。二の腕がたるんでしまう原因は、上腕三頭筋が使われていないことによります。上腕三頭筋は、日常生活の動作のなかではなかなか鍛えづらく、思い荷物を持ったりする時に使われる程度です。「二の腕だけ細くする」という部分痩せが理想的ですが、食事制限だけでは、残念ながら特定の部分だけ痩せるということはとても難しいものです。その代わりに、二の腕のたるみの原因になっている上腕三頭筋を筋トレで鍛えることにより、二の腕をキュッと引き締めていきましょう。筋トレというと「ムキムキにはなりたくない」という女性の方も多くありますが、その心配はあまり必要ありません。そもそも筋肉を成長させるのには男性ホルモンをキャッチする受容体が必要なのですが、男性とは違って、女性の上半身にはその受容体が少ないので、男性のようにトレーニングをしても筋肉が付きにくい身体になっているためです。

二の腕を引き締めるのに最もおすすめの筋トレは、ダンベルを使ったトレーニングです。0.5~1キロくらいのダンベルを使います。足を肩幅くらいに開いて、ダンベルを両手に持ち両手を横に伸ばします。次に右手を左足に近づけ左手は天井へ、今度は左手を右足に近づけて右手は天井に向けます。これを15回繰り返してください。1週間位続けると、少しずつ効果が感じられるようになります。

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