Tシャツが似合う体に!肩凝りや冷え性にも効く肩の筋トレ方法とは?

肩の筋トレは美容に効果的

肩の筋肉は首元から背中にかけて広がる僧帽筋、肩の端から腕にかけてある三角筋のことで、特に三角筋を鍛えると見た目のバランスが良い体になります。スーツなどを着る時に肩パッドを入れることがありますが、このことから明らかな通り、肩がしっかりしていると衣服が似合いやすいです。

三角筋が発達すると、Tシャツを着た時に肩からウエストにかけて引き締まった体に見えるという効果があり、特に男性なら逆三角形の体型が強調されるという長所があります。

健康にも効果を発揮する肩の筋トレ

肩の関節は可動域が広くて日常生活でもよく使いますが、「四十肩」など肩の不調にまつわる言葉が多くある通り、怪我や老化によって動作に支障が出やすい所です。三角筋・僧帽筋の筋トレを行うと、関節が筋肉に支えられることで、肩の滑らかな動作を維持することができます。

そして、「肩凝り」は僧帽筋の血行不良によって引き起こされるものなので、この部位を日ごろから鍛えておくと血行が改善され、肩凝りも和らげることもできます。女性には冷え性を抱えている方が多数いますが、血行が良くなると冷え性の改善効果も見込めます。

軽い負荷から始めよう

三角筋・僧帽筋を鍛えるにはダンベルやチューブでの筋トレがお勧めです。いずれの器具においても、肩の筋トレは方法を誤ると怪我をしやすく、後遺症が残ることもあるため、まずは軽い重さでウォーミングアップをしましょう。

軽い重さから三角筋と僧帽筋の筋トレを始めると、肩の筋肉に絞って負荷をかけられるというメリットもあります。重すぎる負荷だと上半身全体の筋肉が動いてしまうため、三角筋のような比較的小さい筋肉を鍛えるためには、あえて軽い重量から始めるのがコツです。

ダンベルで鍛える肩の筋肉

肩を鍛える「ダンベル・フライ」は、ダンベルを両手に持って立った状態で肩幅ほど脚を開き、少し膝を曲げてダンベルが太ももの前面にくるようにします。この時、手のひら側が体の内側に面するようにします。そして、息を吐きながらダンベルをそれぞれの腕の外側45度に向けて持ち上げていき、持ち上げたところで1秒程度姿勢を維持して息を吸いつつもとに戻します。

持ち上げる高さは最高で肩より少し上のところまで、筋トレ初心者は肩と同じ高さまでを目標にしましょう。ダンベルが持ち上げられない場合はペットボトルを活用するか、近年では、ゴムやシリコンを主な素材とする女性向けの使いやすいダンベルも販売されているため、各自の筋トレの段階に合わせて適切な器具を使いましょう。

チューブでも肩の筋トレは可能

チューブで三角筋と僧帽筋を鍛えるには、先ほどのダンベル・フライにおいて、ダンベルの代わりにチューブを両手に持った状態で行えばOKです。ただし、チューブは縮んだ状態では負荷が弱く、引っ張れば徐々に負荷が高まっていくため、ダンベル・フライの持ち上げる動作をしたときに予想以上の負担が肩にかかることがあります。「少し弱いかな?」と感じる程度の強さで、三角筋と僧帽筋のチューブトレーニングを行いましょう。

肩の筋トレの注意点

これらの方法で肩を鍛える時には、1セットを8~12回、2~3セットこなすようにし、筋トレ後に肩の筋肉痛や関節の痛みを感じる場合はしばらくダンベル・フライを控えましょう。痛みが続いていれば医療機関を受診することも必要です。

関連記事

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  2. 筋トレのおすすめ資格3選!

    筋トレメニューを組む時の基本

  3. 強度の変更が簡単高い効果が得られるトレーニングチューブ

  4. 初心者向けの筋トレメニュー、ダンベルだけで全身を鍛える

  5. 初心者の詳しい筋トレメニューセット回数や重量の設定

  6. 最強の自重トレーニングドラゴンフラッグのやり方

  7. メタボ対策や生活習慣病予防にも!男性向けの筋トレのポイント

  8. 足元から細く見せる簡単トレーニング

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