美しい後姿になる!背中の筋肉を知って、集中的に筋トレしよう

意外と知らない?背筋の種類

筋トレを始めると効果が出ているかどうか、常にチェックしたくなるものです。例えば、腹筋や胸筋などは自分で確認しやすいので、すぐに効果を見極めることができます。全身にはたくさんの筋肉がありますが、その中でも自分では確認しづらいのが背中の筋肉。また筋トレの中級者の方のなかには「背中の筋肉を鍛えるのは難しい」という方もおおくいらっしゃいます。それは、背中の筋肉を鍛えているつもりが他の場所に負荷がかかってしまっていることが大きな原因で、間違ったフォームを続けていると首など他の筋肉を痛めてしまうことにもなりかねません。そこで背中にはどんな筋肉があるのか、今回はその種類を知るところから始めたいと思います。

背中の筋肉としては、「僧帽筋上部(そうぼうきんじょうぶ)」「僧帽筋中部・下部(そうぼうきんちゅうぶ・かぶ)」「大円筋(だいえんきん)」「広背筋(こうはいきん)」「脊柱起立筋(せきちゅうきりつきん)」という大きく5種類があります。まず、僧帽筋は背中の筋肉のなかでも大きな筋肉で、首から左右に向かって広がっています。よく熱心に筋トレをしている方のなかで、首の付け根あたりにしっかり筋肉が付いてもっこりしている方を見かけますが、そういう体形の場合にはこの筋肉がしっかり付いています。逆にこの筋肉が固くなり血流が滞っている状態が、いわゆる「肩こり」の状態です。次に、僧帽筋中部・下部は僧帽筋上部の下に位置する筋肉です。そして大円筋は、僧帽筋中部・下部からさらに横側に位置する筋肉です。男性などで「広い背中をつくりたい」という方は、この大円筋を鍛えることが大切です。

そして広背筋も、大円筋と同じく広い背中を手に入れるためにはぜひ鍛えたい筋肉のひとつです。広背筋は「上部」と「下部」があり、脇の下に近い方が上部、腰に近い方が下部です。筋トレ初心者の方には上部と下部の区別は付きにくいので、トレーニングをしながらおいおい覚えていけば十分です。最後の脊柱起立筋は、背中の厚みをつくる主な筋肉です。日常生活では姿勢を保つ働きがあり、この脊柱起立筋を鍛えることによって腰痛予防や痛みの軽減などにもつながります。脊柱起立筋は、大円筋や広背筋の奥側にあります。

 美しい背中を手に入れるには、背筋が大切!

意外に気になっている人が多いのが、背中についた脂肪ではないでしょうか。ダイエットをして体重は目標値まで落ちたのに背中に付いた余分な肉は落ちてくれない、という経験のある方もいらっしゃると思います。背中に余分な肉が付いていると、太って見えるばかりか、サイズの大きい服しか着れなくなるなどデメリットが多いです。背中の余分な肉を落とすには運動や筋トレなどをすることが必要です。ジムなどへ行って負荷を使って行うトレーニングも効果的ですが、自宅などで行う背筋を鍛えるメニューもたくさんあります。また「猫背」という自覚がある方は、姿勢を正しくするだけで背中の余分なお肉が落ちやすくなります。背筋がないことで猫背になり、猫背になることで背筋が衰えるという悪循環になる前に気を付けたいポイントです。また加齢によっても、余分な肉が身体に付きやすくなります。

関連記事

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  2. 血液の流れを変える加圧トレーニングとは?使い方の3つの注意点

  3. 筋トレ初心者の方は必見!鍛えたい筋肉を意識すれば効果も倍増

  4. 筋トレでのサプリメントの重要性とは?効果的な摂取法3選!

  5. 自分に合った正しい筋トレを!自重トレの3つのメリットとは

  6. 筋肉の回復を促すタンパク質とは?筋トレ時に役立つ栄養は2つある!

  7. 身体が硬いとリスクが増える?まずは身体の柔軟性チェックから

  8. 筋トレの効果をより高めるために!身体の柔軟性をアップするストレッチ

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