自宅で出来る二の腕の超簡単筋トレメニュー

二の腕のプルプルにサヨナラ上腕三頭筋

夏になると肌の露出が多くなり、自身のカラダの引き締まり具合が気になります。特に二の腕の筋肉のたるみは女性なら誰でも気になるのではないでしょうか?筋肉の引き締めには瞬間的な刺激とゆっくりした刺激、異なったタイプのトレーニングを行うことが有効です。

二の腕がたるむ原因は

そもそも二の腕の筋肉がたるんでしまう原因は何なのでしょうか?二の腕の筋肉は上腕三頭筋と言います。上腕三頭筋は読んで字の如く、頭が3つに分かれていて肩甲骨や上腕部に着き肘まで繋がっています。腕立て伏せをするような運動で働きますが、日常生活ではボールを投げたり、ドアを押し開けるような動作で働きます。しかし、この動作は日常生活ではあまり使われません。よって、筋肉は強くならず脂肪もつきやすく結果的にたるみやすくなってしまうのです。

効果的な筋肉の刺激法

筋肉を引き締めるには瞬間的なトレーニングと持続的なトレーニングを組み合わせることが重要です。瞬間的なトレーニングは速筋繊維を刺激し、持続的なトレーニングは遅筋繊維を刺激します。人は誰でも速筋線維と遅筋線維とを持ち合わせています。どちらの線維が多く含まれているかで、短距離走などの瞬発的な運動が得意か、持久走などの持続的な運動が得意かに分かれるのです。

超簡単お家でできる簡単筋トレ

準備・・・壁に向かって立ちます。壁から50センチほど離れ、立ち腕立て伏せの要領で壁に手を付きます。足は肩幅くらい広げておきます。
ゆっくりしたトレーニング
壁に向かい腕立て伏せの要領で肘を曲げていきます。肘の位置は最初は体幹の近くがいいでしょう。そして、壁に顔が近づいたら壁を押すように肘を伸ばします。この時のポイントは壁に近づけるときはゆっくりと行い、壁から遠ざかるときは素早く行うことです。筋肉には伸ばされるときに邪魔をされるような抵抗がかかるとより効果的に刺激が加わる性質があります。よって、三頭筋が伸ばされる肘を曲げるときがより効果的なのです。1日10回×2セット。
素早い動きのトレーニング
次に素早いトレーニングで速筋を刺激します。ゆっくりトレーニングと同じように立ち位置を決めます。次に、腕立て伏せの要領の動きは同じですが、動かし方が少し変わってきます。まずはゆっくりと壁に顔を近づけます。次に壁を瞬間的に思い切り押し返します。ちょうど、ジャンプをするようなイメージです。嫌な人を思い切り遠ざけるようなイメージでもいいでしょう。1日10回×2セット。

トレーニング時の注意点

素早いトレーニングの際に注意したいのは、上腕三頭筋は普段あまり素早い動きはしない筋肉ですので、急激に素早い動きをすることで筋肉を傷めてしまうことがあります。(一種の肉離れ)。そこで、ゆっくりしたトレーニングと素早いトレーニングの両方が終わった後は、上腕三頭筋のストレッチをすることをお勧めします。やり方は、伸ばしたい腕を耳のわきに拳上し、反対側の手で気持ちいい範囲で引っ張ります。ストレッチは決して勢いをつけず、息を吐きながら時間をかけて行うことがしっかり伸ばすコツです。

上腕三頭筋のトレーニング時の注意点

上腕三頭筋は上腕二頭筋と違い比較的トレーニングしにくい部位です。ある程度の筋肉の走行などを本などで予習してから行うとより効果的です。筋肉に異常なハリ感や、筋肉痛が1週間も続いているなどの場合は潔くトレーニングを中止し、筋肉に休息を与えましょう。

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