スーツが似合う！ 大臀筋、ハムストリングスの「服筋」エクササイズ3選
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>> この記事の先頭に戻る
大臀筋、ハムストリングスを鍛えるトレーニング方法
Training 1
【ボールレッグカール】
引き寄せ動作で刺激
仰向けで膝を伸ばした状態でバランスボールに両足を乗せる。お尻を高く持ち上げてから、腿の裏（ハムストリングス）の筋肉を使ってゆっくりと膝を曲げ、足でボールを引き寄せる。常に腿の裏の力を抜かないように。ボールをできるだけ近づけてから、膝を伸ばして元の位置へ。連続して10～12回行う。
Training 2
【ダンベルランジ】
全体重＋ダンベルの負荷を跳ね返す
大腿四頭筋を中心に、足腰を強化できる。勢いをつけずにできるだけゆっくりと動作する。両手にダンベルを持ち、片脚を大きく前に踏み出し、膝を90度に曲げる。背すじは伸ばしたままできるだけ深く体を沈めよう。踏み出した足で床を蹴り、元の位置へ戻る。3枚目のように最初は無理のない歩幅から。左右それぞれ連続して10回。
Training 3
【ボールスクワット】
理想的なフォームでスクワットできる
バランスボールが動作を補助してくれるので、背中を伸ばした正しい姿勢のまま重心を下げられ、膝を曲げたときに、膝がつま先よりも前に出ないというスクワットの基本フォームがつくれる。背中で壁にバランスボールを挟んだ直立姿勢から、バランスボールに沿って、ゆっくりと重心を下げ、ゆっくりと元の体勢に。連続して10～12回。
［MEN’S EX 2021年4月号DIGITAL Editionの記事を再構成］
