スーツが似合うカラダになる! 大胸筋を体幹と一緒に鍛える「服筋」メニュー3選
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>> この記事の先頭に戻る
大胸筋を鍛えるトレーニング方法
Training 1
【ボールプッシュアップ】
大胸筋全体への負荷
傾斜&重心変動効果で大胸筋への刺激を増大。バランスボールに両足を乗せたまま、ゆっくりと上体を深く沈ませ、腕立て伏せを行う。体は一直線をキープし、腰は反らないように注意。手をつく幅を広げると大胸筋の面全体、狭めると立体的な筋肉が発達する。連続して10~12回。
Training 2
【プッシュオンボール】
フォーム優先で体幹と胸を同時に強化
バランスボールの前でひざをつき、拳一つ分くらいの間隔を開けて、両手をボールの上に乗せる。胸を張り、背すじを伸ばした状態のまま、おじぎをするような要領で上体をボールに近づける。ボールに胸が触れる直前で腕を押し出し、元の位置へ。2が問題なくできたら、ひざを伸ばし、3のフルプッシュアップに挑戦。連続して10~12回。
Training 3
【ダンベルフライオンボール】
胸の可動域を最大化して行う
ボールのラウンドフォルムにより、胸の開閉動作がやりやすくなる。仰向けになり両手にダンベルを持ちまっすぐ伸ばす。勢いや反動をつけずに、両腕を伸ばしたままゆっくりと左右に開閉する。ダンベルは負荷が軽めのものから始めて、徐々に上げて行う。左右の胸の筋肉を中央に寄せるような感覚で。連続して8~12回。
[MEN’S EX 2021年2・3月合併号DIGITAL Editionの記事を再構成]