どうも皆さんこんにちはfootballpossessです。
今回は筋トレについてやっていこうと思います。
の続きになります。
前回までは骨盤の前傾の必要性や、実際に前傾姿勢の体験をして頂きました。
体験を通じ腹筋と背筋を鍛える必要があるということをお伝えしたかと思います。今回は実際に良い姿勢即ち、骨盤の前傾を作るためにどの様な筋トレをすれば良いのかをお伝えできればと思います。
やっとかということでお待たせ致しました。
では早速具体的な筋トレをお伝え致します。
目次
自宅でも出来る項目
プランク
引用:https://smartlog.jp/167756
まずはプランクです。
鍛えられる場所
・腹筋のインナーマッスル
上の図の様にうつ伏せから、両肘を立て身体を起こします。両肘と両足で身体全体を支えます。
これを1分×3セット行います。
もし、1分がきついようならば最初は30秒からスタートさせましょう。
お尻の位置が下がり過ぎていたり、上がり過ぎていてもいけません。なるべく一直線になるように意識します。
ポイントは足から頭まで一直線になっていることを意識します。
慣れてきたなと感じるようになったな、おへそを腹筋の力でへっこませ、お尻の穴をしめるように、お尻に力を入れるとなお効果的です。
プランクのメリットは腹直筋のインナーマッスルが鍛えられ、身体が引き締まるようになります。よって体幹を鍛えるのが目的になります。
また、同時に腰の付け根の部分の筋肉もほぐれ、後々の背筋のトレーニングにも繋がります。筋トレを始める際に最初にプランクを行うと良いでしょう。
プランク横移動
次もプランクです。
鍛えられる場所
- 外腹斜筋
引用:https://weight-training.net/abs/side-crunch/
上記のプランクの姿勢をとって下さい。
そこからプランクの姿勢を崩さずに横移動を行って下さい。
肘を横に動かして行ったら足を、足を横に動かして行ったら肘をというようにプランクの姿勢を保ったまま横へ移動します。
また、右に3〜5歩移動したら同様に戻るように左に3〜5歩移動します。
反クク横飛びの要領でこれを繰り返します。
これも1分×3セット行います。きついようでしたらセット数や秒数を減らしてから始めても構いません。
目的はプランク同様腹筋のインナーマッスルや背筋の解しになりますが、横移動することで、外腹斜筋によく効きます。
サッカーはサイドステップや瞬時の横移動が要求される事が多いので、ここを鍛えておくと、この咄嗟の横移動に対応できます。
一般の方も脇腹が気になる方にもお勧めなので是非チャレンジしてみて下さい。
腕立ての体勢から足を折り曲げる
次は腕立ての姿勢から足を折り曲げていきます。
鍛えられる場所
- 腹筋下腹部
引用:https://www.youtube.com/watch?v=x7zfO8s7ltE
これは長友選手の動画をご覧頂くとわかりやすいです。
腕立て伏せの手を伸ばした状態から、片足ずつ胸に膝を近づけるように足を折り畳んでいきます。足を折りたたむ事で腹筋の下腹部へと効いていきます。
このトレーニングの目的はより実践的で、ボールを強く蹴れる事に繋がります。
足を折り曲げる動作がボールを蹴る時の動きに近いからです。
動画では2項目目から登場しておりますが、膝を内側や外側に持っていく事により、ボールを蹴るに当たってより最適な部分の腹筋を刺激してくれます。
個人的には、曲げる足をより高いところから勢いよく振り下ろすように折りたたむ事で、より効果が出ます。背筋も同時に鍛えられ、腹筋の瞬発力も身につきます。
これは片足20回ずつ行いましょう。20回の中で、膝を曲げる方向を変えていきましょう。
スクワット(骨盤の前傾を意識しながら)
次はスクワットです。
鍛えられる場所
- 脊柱起立筋
スクワットと聞いて背筋に効くの?って思う方も多いかと思いますが。やり方を工夫すれば、より効果的に効きます。むしろ腰を痛めずにより効率的に鍛える事ができます。
結論、脊柱起立筋に効きます。
脊柱起立筋ってどこと思いの方もいらっしゃるかと思いますので下の図をご覧下さい。
引用:https://www.dnszone.jp/magazine/2013/1101-198.php
ちょうど背骨の周りの部分です。ここを鍛えると背筋が閉まるような感じがします。
この閉まる感じが骨盤の前傾を同時に作り出します。
結論骨盤の前傾を作りたい方はここを徹底的に鍛えましょう。
その方法がスクワットです。
ですが通常のスクワットに少しだけ手を加えます。
まずは前傾姿勢を作ります。
骨盤の前傾姿勢の作り方は
をご覧下さい。
引用:https://www.nissen.co.jp/s/smileland/colorear/article/health/19052401/
上の図では一番右が前傾姿勢です。
骨盤が前傾しているのを確認したら、その姿勢のまま膝を落としていきます。
ポイントは頭が真っ直ぐ下に落ちている事です。
垂直に落ちる事で、脊柱起立筋によく効きます。
ここでは回数を指定しませんが、10回×nセットいうように無理のない範囲でやることをお勧めします。
また下の図のように手の位置を変えることで、少しずつは背筋の鍛えられる場所が変えられるので試してみて下さい。
引用:https://tabi-labo.com/186396/musclewatching-squat
上のURLにやり方が書いてあります。
自宅で背筋を鍛えるのは難しいですがこの方法を続けていけば必ず、骨盤が前傾になりますので、是非ともチャレンジしてみて下さい。
ジムに通われている方
さてこれからは器具を使ったトレーニングです。
正直ジムに通わないと中々器具を使ってトレーニングはできませんので、万人に向けたものではございませんが、とても効果的なので是非ともご紹介させて頂きます。
ラッドプルダウン
引用:https://iz-s.jp/%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0/masablog-8/
鍛えられる場所
- 背筋全域
正直ラッドプルダウン一台で背筋全域を鍛えられます。
ぶら下がっているバーを胸元に引き寄せるように下ろします。
この時に上半身を反って腰で引っ張るようにすれば、腰に効きますし、
上半身を起こしてそのまま胸元におろせば、広背筋に効きます。
自分が鍛えたい部分は上半身の起こし具合で変える事が出来るので、ラッドプルダウンだけで広範囲に鍛える事が出来ます。
コツは急いで下ろさずに一回一回じっくりとやるのが良いでしょう。背筋が閉まる感じを1回1回意識してやっていきましょう。
回数は10回×4または5セット出来ると良いです。
やり方は下の動画をご覧下さい。
引用:https://www.youtube.com/watch?v=drzyRSL53dQ
シットアップベンチで腹筋を鍛える
引用:https://osusume.mynavi.jp/articles/3495/
続いてはシットアップベンチで腹筋を行います。
鍛えられる場所
- 腹直筋
- 外腹斜筋
わかりやすく言うと角度のついたベンチに足を引っ掛け、腹筋を行います。
ポイントは勢いよく起き上がる事です。
腹筋の瞬発力を鍛える事が出来ます。
上級者は重りを頭の後ろで持ちながら行うとなお効果的です。
重さは5kg~10kgくらいが良いです。
腹筋の瞬発力が向上する事で咄嗟の動きに対応する事が容易になります。
また下の図の様に身体を捻る様にすると外腹斜筋に効きます。
引用:https://toremy.jp/topic/231
この方法も同様に勢いよく起き上がり、身体を絞る様に起き上がると良いです。
まとめ
今回は骨盤の前傾を目的とした腹筋と背筋を鍛える方法をご紹介致しました。
これらを全て行えば必ず骨盤が前傾します。実証済みです。
ポイントは毎日コツコツと行う事ですが、続けられる様にまずは、3日に1回、2日に1回の様に継続できる様にしましょう。
今回はこの辺りにさせて頂きます。失礼致します。
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