筋トレの定番!みんなが憧れる「シックスパック」と腹筋の種類

みんなが憧れる「シックスパック」と腹筋の種類

筋トレをやったことのある方も無い方も、筋肉に関心のある方にとって憧れの「シックスパック」。アスリートやダンサーなどに見られるきれいに割れたお腹の筋肉のことで、腹直筋が6つに割れている状態のことです。自分自身のお腹を見比べると「どうやったらシックスパックになるんだろう」と思う人もいらっしゃるかもしれませんが、実は皆さんの筋肉も鍛える前からすでに6つに割れているのです。ただ、その上に脂肪が付いていたり、腹直筋が十分についていないことによりシックスパックのような状態にはなっていないだけです。お腹周りの体脂肪を落として、腹直筋を鍛えるトレーニングをすることでどなたでもシックスパックを手に入れることができます。

さて、シックスパックは腹の筋肉ですが、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ことが有効ですが、腹の筋肉も「大きな筋肉」のひとつです。大きな筋肉を鍛えることで基礎代謝が上がり、その後の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。一口に腹の筋肉と言っても「腹直筋(ふくちょくきん)」「外腹斜筋(がいふくしゃきん)」「内腹斜筋(ないふくしゃきん)」「腹横筋」の4種類あります。先ほども登場した「腹直筋」は、お腹の縦の表面側にある筋肉です。日常生活では、身体を曲げたり伸ばしたりする際に使われています。

「外腹斜筋」「内腹斜筋」は、腹直筋の斜めにある筋肉で外側にあるものが外腹斜筋、内側にあるものが内腹斜筋と呼ばれています。日常生活では、身体をねじったりする動作の中で疲れています。この外腹斜筋と内腹斜筋を鍛えることによって、女性には嬉しい「くびれ」をつくることができます。また外腹斜筋と内腹斜筋は、骨盤や肩甲骨とも関係しています。骨盤や肩甲骨のゆがみが気になる方は、外腹斜筋と内腹斜筋を左右バランスよく鍛えるようにしてください。最後の「腹横筋」は、お腹の筋肉のなかではもっとも奥にある筋肉です。お腹の中心部から横に向かって位置しています。内臓を保護したり、背骨のバランスを保ったりする働きがあることから「筋肉のコルセット」とも呼ばれます。この腹横筋を鍛えることによって、中高年に見られがちなポッコリお腹を改善することができます。また腰痛を持っている方は腹横筋が衰えている場合もあるので、少しずつでも鍛えるようにしましょう。

 女子にも人気の腹筋

筋肉を付けたいという女性は増えていますが、そのなかでも腹筋は人気の高い筋肉です。腹筋を鍛えようとする女性は、「腹筋女子」とも呼ばれています。シックスパックとまではいかなくても、お腹まわりの脂肪を落としてくびれがある体形は女性なら誰でも理想であると思います。「ドローイン」と呼ばれる、呼吸に合わせてお腹を出したりひっこめたりするトレーニングなど、筋トレ初心者の女性でも、手軽にできるメニューも充実しています。1~2回のトレーニングですぐに効果が出るわけではありませんが、早い人なら1週間、遅い人でも1ヶ月ほどで何らかの効果を実感できるはずです。インナーマッスルを鍛えたり適度な筋肉を付けたりすることで、身体の内も外も美しくなりましょう。

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