休まずに徹底的に体脂肪を落とすサーキットトレーニング

徹底的に体脂肪を落とすサーキットトレーニングとは

筋トレを始めてしばらくすると確かに筋肉は付いてきます。腕も太くなり、胸板もそれなりに厚くなります。しかし、理想の体型とは少し違うような気がする・・・。筋肉を肥大させて逞しく男らしいカラダを求めるのですが、何かが違う。胸板の厚さはあるのですが、おなかも厚いのです。どんどん体重も増えます。筋肉を作るのに必要といわれるタンパク質も積極的に摂り、食事にも気を付けているはずなのに。今回は体脂肪撃退の救世主、無酸素運動と有酸素運動の組み合わせメニューである「サーキットトレーニング」を紹介します。

有酸素運動と無酸素運動の組み合わせ

運動は無酸素運動と有酸素運動に大別されます。無酸素運動とは短い時間に大きな力を発揮する強度の高い運動を指し、短距離走や筋力トレーニング、ウェイトリフティングや投てきなどの短時間かつ運動強度の高いものが該当します。対して、有酸素運動は軽~中程度の負荷を継続的にかける運動のことを言います。水泳やジョギング・ウォーキング・サイクリングなどが該当します。これらの運動を組み合わせたものがサーキットトレーニングです。無酸素運動を30秒続けたら休憩を取らず30秒続けるというものです。簡単な例を挙げると、腕立て伏せをなどの筋トレを30秒行い、休憩を挟まず有酸素運動である踏み台昇降を30秒行うという具合です。

実は疲れにくいトレーニングである

無酸素運動を行うと筋肉に乳酸が蓄積されます。直後に有酸素運動をすることで体内でおいて乳酸が分解されエネルギーに変えるため疲れにくくトレーニングを続けることが出来ます。また、無酸素運動で心拍数を高く保つことが出来るため有酸素運動時にも高い心拍数を維持でき酸素の供給が高くなります。

自宅で出来るサーキットトレーニングメニュー

①足踏み②パラレルスクワット③足踏み④バックエクステンション(背筋運動)⑤足踏み⑥股関節ストレッチ(四股ふみ)⑦足踏み⑧バックエクステンション⑨足踏み⑩大腿四頭筋(太ももの前側)のストレッチ⑪深呼吸。以上のメニューを30秒ずつ行います。インターバル取りません。ここまでのトレーニングでおよそ5分です。初めは焦らずにフォームの確認を行いながら実施するといいでしょう。また、トレーニングのスペースは充分確保して下さい。

3分で出来るサーキットトレーニングのやり方

次は3分で出来るトレーニングです。この行程を2セット行っても10分足らずで実施できます。①逆腕立て伏せ・・・仰向けの姿勢から上体を起こし、両手を背中の方に付きます。そのまま、肘を曲げながら上体を降ろしていきます。上腕三頭筋(上腕の後ろ側)の収縮を感じたらゆっくり元の位置に戻します。30秒の時間内で出来る限り行って下さい。②踏み台昇降 ③パラレルスクワット ④シャドーボクシング・・・シャドーに関しては雰囲気だけでも充分効果があります。簡単な左のジャブを連続して行うだけでも十分効果が望めます。⑤クランチ(腹筋運動)⑥エア縄跳び。以上のメニューで足回りの筋肉、上腕三頭筋、腹筋など様々な筋肉に刺激を加えることが出来ます。また、有酸素運動が組み込まれることで心肺機能の向上も期待できますが、メニューをこなした後は必ず深呼吸をして、息を整えておきましょう。

簡単にサーキットトレーニングの紹介をしました。上半身中心のメニューや下半身中心のメニューなどいろんなバリエーションが組めるトレーニングです。動きを伴うトレーニングなので、ケガの予防のためにも必ず前後のストレッチなどを行い筋肉の柔軟性を高めてから行って下さい。

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