筋トレ初心者におすすめ!胸の筋トレで効率よく代謝アップ

胸の筋肉のうち、最も大きな「大胸筋」

筋トレを始めて効率よく筋肉を付けたいと思ったら、まず大きな筋肉から鍛えるのがポイントです。大きな筋肉を鍛えることで基礎代謝が上がり、さまざまなトレーニングを効率よく行うことができます。大きな筋肉のひとつが胸の筋肉ですが、一口に胸の筋肉と言っても「大胸筋(だいきょうきん)」「小胸筋(しょうきょうきん)」「鎖骨下筋(さこつかきん)」の3種類あります。特に大胸筋は、胸板の表側にある最も大きな筋肉です。よくある事例として、ひ弱なイメージを克服すべく筋トレを始めたのにイマイチ効果が感じられないという男性の場合に、下半身やお腹の筋肉を中心に鍛えていたということがあります。顔に近い部分にある胸の筋肉を鍛えると、第一印象も変わりやすくなります。筋トレによる見た目の変化を期待する方には、胸の筋肉を鍛えることをおすすめします。

ちなみに大胸筋は、バストの形にも影響することから、筋トレを行う男女ともに身体のパーツのなかでも絶大な人気があります。あまりに鍛えすぎて筋肉の柔軟性がなくなってしまうと、肩が前に引っ張られるような恰好になり、通称:巻き肩のようになってしまい、周りの人からは姿勢が悪く見えてしまいます。また大胸筋には上部・中部・下部と3つの場所があり、どこを鍛えるかによっても、トレーニングのメニューや身体への影響が異なります。日常的な動きのなかでは、腕立て伏せをする時や胸の前で何かを持つ時などに使う筋肉です。スポーツにおいては、大胸筋は野球などの球技で使う筋肉であり、例えばボールを投げたりボールをバッドなどで打ったりする時に、大胸筋が発達していると動作しやすくなります。

 その他の胸の筋肉「小胸筋」「鎖骨下筋」

大胸筋の他の2つの筋肉についてもご紹介します。まず小胸筋は、大胸筋の奥にある筋肉です。肩を動かしたり、しんこきゅうなどで助骨を持ち上げる時などにも使われる筋肉です。日常生活においては、足元に落としたものを拾う動作や勢いよく呼吸をする動作などで使われます。スポーツにおいては、大胸筋と同じく球技などでボールを投げるときなどに活躍する筋肉です。女性の場合だと、乳がんで広範囲の切除を行う手術の際に小胸筋も切り取られてしまうことがあります。そうすると、肩甲骨を支えることが難しくなりバランスを崩してしまいます。この症状がひどくなると「肩関節不安定症」になってしまうケースもあります。

続いての鎖骨下筋は、鎖骨の下にある筋肉です。普段あまり意識することのない筋肉ですが、鎖骨の下を沿うように走っています。鎖骨と肩甲骨を補助したり、胸鎖関節を保護したりバランスを保ったりする働きがあります。日常生活のなかでは、鎖骨下筋があることで腕をスムーズに動かすことができます。スポーツにおいては、腕を大きく動かした際に胸鎖関節が外れてしまわないようにバランスを保つ働きがあります。胸の筋肉を鍛える方法としては、ジムなどに入って道具を使う方法もありますが、自宅で手軽に始められる「自重トレーニング」のメニューもたくさんあります。まずは、胸には3つの筋肉があることを意識して、自分のペースに合った筋トレを始めるようにしましょう。

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