ダンベル一つでメニューが増える自重筋トレの限界を超える

手軽に筋トレをダンベル導入

自宅で筋トレをする際に一番手軽に行えるのは自重トレーニングではないでしょうか。自重トレーニングのメリットは手軽に行えることですが、デメリットを挙げるとすると、やはり負荷が足りないということになります。自宅で効果的にしかも手軽にトレーニングをする時あると便利な道具としてダンベルがあります。今回はダンベルを使ったトレーニングをいくつか紹介します。

自重トレーニングの限界は

何もトレーニングをしていない人から比べると、自重筋トレは素晴らしい効果を発揮します。筋トレによって筋肥大したくましくなっていきますが、最初のうちは初期効果もあり体つきも見る見る変わってくるでしょう。しかし、筋トレを持続していくうちにより強くより太い筋肉を作りたい場合、やはり自重トレーニングでは限界があります。

自重トレーニングの工夫をしよう

自重トレーニングでより効果を出したいときは、トレーニングの内容に工夫を加えて行う必要があります。例えば、「リズムを変える」、「セットの回数を増やす」などがそれに当たりますが、自分の体重を利用しているわけなので相当工夫をしないと強い負荷は望めません。プッシュアップなどではトレーニングの際、手の幅を変えることである程度、負荷を変えることが可能です。しかし、筋肥大を目的とした場合はやはりすぐに限界に達してしまいます。

手軽に負荷を上げることが出来るダンベルトレーニング

そこで手軽に負荷を上げる方法としてダンベルを使うことをお勧めします。ダンベルは通販などでも購入しやすいです。価格的にも片側30Kg、両方で60Kgのもので8千円~2万円くらいの価格帯で販売されています。高価に感じると思いますが、一生ものとして考えれば、一つあってもいいのではないでしょうか。また、ここまでの重量があれば、どのようなメニューも組めますので、利用価値は高いと思います。

ダンベルを使った筋トレメニュー

ダンベルを使ったメニューを紹介します。手軽にできるものから、ある程度筋肥大を望めるものまで紹介していきます。また、筋トレをしていると左右の筋肉の付き方に差が出てしまい、せっかく筋肉を付けたのに左右非対称ということも出てきます。ダンベルを使ったトレーニングでは筋肉の動きなどを確認しながら出来るためこのような左右の差が出ることがありません。よって、ダンベルで筋トレをすることで左右のアンバランスを改善できるのです。

ダンベルショルダープレスのやり方

ダンベルを持ち、頭上に挙げるトレーニングです。椅子に座り両手にダンベルを持ちます。体幹に力を入れて、両足を踏ん張り、ダンベルを肩の高さで構えます。そのまま、ゆっくり頭上に持ち上げていきます。腕が伸びきったら1秒キープし、ゆっくり元の位置に戻します。立っておこなうことで、より体幹の強化をすることが出来ます。最初は軽めの負荷で行います。5Kgの重量で行っても十分効果はあります。正しいフォームを覚え、動きに慣れてきたら徐々に負荷を上げていきましょう。

ダンベルサイドレイズのやり方

ダンベルを横からあげていくトレーニングです。両手にダンベルを持ってまっすぐ立ちます。肘は伸ばしたまま、両手のダンベルを肩の高さまで持ち上げます。1秒キープして元に戻します。

ダンベルシュラッグのやり方

僧帽筋や肩甲挙筋などをターゲットにしたトレーニングです。両手にダンベルを持って立ちます。身体の横にダンベルを降ろした状態で両肩をすくめ肩関節を上げていきます。
肩をすくめるイメージです。

今回はいくつかの例を挙げましたが、ダンベルを使うことで相当メニューが豊富になります。最初は軽めの負荷から行うというルール守り、正しいフォームを身に付け、負荷をどんどんあげて逞しいカラダを身に付けて下さい。

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