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

自重筋トレの基礎知識について

筋トレに取り組む際に覚えておきたい用語として、「自重トレーニング」が挙げられます。自重トレーニングとは、ダンベルやバーベルなどの器具を使わずに自分の体重を利用して行う筋トレのことで、よく知られている方法には腕立て伏せや仰向けになって行う腹筋運動といった筋トレが挙げられます。

筋トレをするにあたって器具の使用を検討する方は珍しくありませんが、その際にはまず自重トレーニングについての基礎知識を持ち、自分に必要な筋トレ方法を見極めておく必要があります。

上述のように、自分の体重を使った筋トレである自重トレーニングは、別の言い方をすると非常に大きな負荷をかけるというより、体が自然に出せる力の範囲内で行う筋トレです。一方、器具を使うと本来自分の体重だけでは得られない負荷を筋肉に与えることが可能になり、筋トレの幅を広げることができます。このような違いを理解したうえで、自重筋トレをするか、器具を使うかを考えることが大切です。

自重トレは筋トレ初心者に最適!

自重筋トレを行う場合、器具を使うのに比べると無理な負荷がかからないため、正しいフォームで行えば怪我のリスクを低くすることができます。また、自重筋トレは基本的に特別なトレーニング器具を必要としないため、場所を選ばずにできるというメリットもあります。さらに、トレーニング器具は数万円に及ぶものも多いため、器具を使わない自重トレーニングは経済的にも敷居が低いと言えます。

このような特徴を踏まえると、自重トレーニングは特に筋トレ初心者にとって最適な筋トレ方法であることがわかります。筋トレ初心者の場合、器具の正しい使い方に慣れるまで時間がかかるということに加え、器具で重い負荷を与えるにはまだ筋肉量が不十分ということが多いです。そのため、自重筋トレで少しずつ筋肉量を増やしていくことで、器具を使った筋トレの下地作りをすることができます。

自重トレーニングでは筋肉が発達してくると負荷をかけづらくなりますが、最近では腕立て伏せの際の腕の位置を高め、負荷を増やすサポート器具、腹筋ローラーなどが登場しており、自重筋トレでも以前より負荷をかけた筋トレが可能です。自重筋トレをサポートする器具は高くても5千円前後で済むことが多く、手軽に挑戦できるということも覚えておきましょう。

サポート器具を使っても自重筋トレでは負荷が不十分と感じてきたら、それは筋肉がうまく発達しているということを意味します。この段階に来ると本格的な器具を使った筋トレへ移行することがお勧めですが、まずは基本的な器具であるダンベルを使いましょう。また、ダンベル購入の際は重量の調整ができるタイプのものを選び、2kgから始められる商品がお勧めです。

ダンベルはバーベルなど他の筋トレ器具に比べて場所を取らないため、自宅で取り組みやすいという利点、さらに他の器具より使用に際しての注意点が少ないため、初めての筋トレ器具として使いやすいというメリットがあります。各部位によって具体的な筋トレ方法は異なりますが、いずれの方法でも1週間から1か月単位でゆっくりと重量を上げることに注意しながら、ダンベルを使った筋トレを続けましょう。

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