【上級者向け体幹トレーニング】1本のバーでしなやかな体を作る!

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足を広げて立ち、肩幅より広めに棒を握り、万歳をするように両手を上げる。

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背筋を伸ばしたまま、上体を倒し、棒を足につける。

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このとき、腰が引けないように注意。

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そのまま体に棒を這わせるようにしながら、太ももまで棒を移動させる。

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そのまま中腰になる(完全に腰を落としてしゃがまない)。

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顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。

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顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。

" } [7]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1161566) ["id"]=> int(1161566) ["title"]=> string(28) "lifestyle_200626_boutre_5408" ["filename"]=> string(32) "lifestyle_200626_boutre_5408.jpg" ["filesize"]=> int(58834) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5408.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1161559/lifestyle_200626_boutre_5408" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200626_boutre_5408" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1161559) ["date"]=> string(19) "2020-06-26 07:23:10" ["modified"]=> string(19) "2020-06-26 07:32:36" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(61) "http://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5408-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5408-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5408.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5408.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5408.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5408.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(68) "

両手を前に上げながら上体を起こしていく。

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両手を前に上げながら上体を起こしていく。

" } [9]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1161568) ["id"]=> int(1161568) ["title"]=> string(28) "lifestyle_200626_boutre_5411" ["filename"]=> string(32) "lifestyle_200626_boutre_5411.jpg" ["filesize"]=> int(59536) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1161559/lifestyle_200626_boutre_5411" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200626_boutre_5411" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1161559) ["date"]=> string(19) "2020-06-26 07:23:12" ["modified"]=> string(19) "2020-06-26 07:33:18" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(61) "http://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(68) "

両手を前に上げながら上体を起こしていく。

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両手を前に上げながら上体を起こしていく。

" } [11]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1161570) ["id"]=> int(1161570) ["title"]=> string(28) "lifestyle_200626_boutre_5417" ["filename"]=> string(32) "lifestyle_200626_boutre_5417.jpg" ["filesize"]=> int(61290) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1161559/lifestyle_200626_boutre_5417" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200626_boutre_5417" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1161559) ["date"]=> string(19) "2020-06-26 07:23:15" ["modified"]=> string(19) "2020-06-26 07:33:54" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(61) "http://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(41) "

上体を反らして、戻す。

" } [12]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1161571) ["id"]=> int(1161571) ["title"]=> string(28) "lifestyle_200626_boutre_5419" ["filename"]=> string(32) "lifestyle_200626_boutre_5419.jpg" ["filesize"]=> int(60436) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1161559/lifestyle_200626_boutre_5419" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200626_boutre_5419" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1161559) ["date"]=> string(19) "2020-06-26 07:23:16" ["modified"]=> string(19) "2020-06-26 07:34:14" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(61) "http://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(53) "

この一連の流れを12回で1セット。

" } }

>> この記事の先頭に戻る

ADVICE:バランスを意識しよう

振り子の原理を取り入れた、やや上級者向けの体幹トレーニングです。一連の流れを体が覚えるまで、頑張って続けましょう。肚と腰を中心にして、頭とお尻が入れ替わるようなイメージで、力を入れすぎず、スイングするような感覚をつかんでください。力を受け入れては逃す、受け入れては逃す、の繰り返し。腰を落とさず、腰を引かず、バランスを崩さないようにするのがコツです。

棒トレとは?

棒トレとは、文字通り、棒を使ったトレーニングのこと。もともとは、武道「杖術」の稽古前の準備運動として小山田さんが始めたオリジナルのワークアウトだ。杖術用の棒でなくても、ホームセンターなどで売っている直径2cm×125cmの棒でもOK。

「引き締めたい、体重を落としたい、健康を維持したい、体幹を鍛えたい、スーツをかっこよく着こなしたい……。みなさん、それぞれにワークアウトをするときの目的があると思います。目標設定を明確にして、そこを意識しながらワークアウトをすると結果がはっきりと現れます。また、マインドをポジティブに持って楽しむことも忘れずに。くれぐれも周囲に気をつけて、家具は壊さないようにしてください(笑)」(小山田さん)

教えてくれる人
小山田 魂宮時さん Takuji Oyamada

ダンサー・振付家、「studio ku〜空〜」代表。ストリートダンスからコンテンポラリーダンスまで、幅広い表現でダンサーや振付家として活躍。古武道にも通じ、日本人の身体性と感性を意識した静寂さを奏でる身体は、国内外を問わず高い評価を受ける。また、全国各地で身体操法を基本とする「體塾(からだじゅく)」、コンタクトダンスのワークショップ「舞禅」を開催。舞踊芸術の創作をDance Company『舞武』を主催。https://studio-ku.amebaownd.com

小山田 魂宮時さん Takuji Oyamada

撮影/小澤達也(STUDIO MUG) 構成・文/神﨑典子

<p>足を広げて立ち、肩幅より広めに棒を握り、万歳をするように両手を上げる。</p>

足を広げて立ち、肩幅より広めに棒を握り、万歳をするように両手を上げる。

<p>背筋を伸ばしたまま、上体を倒し、棒を足につける。</p>

背筋を伸ばしたまま、上体を倒し、棒を足につける。

<p>このとき、腰が引けないように注意。</p>

このとき、腰が引けないように注意。

<p>そのまま体に棒を這わせるようにしながら、太ももまで棒を移動させる。</p>

そのまま体に棒を這わせるようにしながら、太ももまで棒を移動させる。

<p>そのまま中腰になる(完全に腰を落としてしゃがまない)。</p>

そのまま中腰になる(完全に腰を落としてしゃがまない)。

<p>顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。</p>

顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。

<p>顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。</p>

顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。

<p>両手を前に上げながら上体を起こしていく。</p>

両手を前に上げながら上体を起こしていく。

<p>両手を前に上げながら上体を起こしていく。</p>

両手を前に上げながら上体を起こしていく。

<p>両手を前に上げながら上体を起こしていく。</p>

両手を前に上げながら上体を起こしていく。

<p>両手を前に上げながら上体を起こしていく。</p>

両手を前に上げながら上体を起こしていく。

<p>上体を反らして、戻す。</p>

上体を反らして、戻す。

<p>この一連の流れを12回で1セット。</p>

この一連の流れを12回で1セット。

2025

VOL.345

Spring

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