【スーツが似合うカラダになる】内転筋群を鍛えるトレーニング方法3選
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>> この記事の先頭に戻る
内転筋群を鍛えるトレーニング方法
Training 1
【ボールアダクター】
バランスボールで太もも痩せする
❶バランスボールの上に座り、両手は胸の前でクロス。❷ゆっくり太ももを引き寄せるように、ボールをギュッと挟みこむ。この時、頭のてっぺんが天井に伸びていくようにイメージ。限界かもというところまで、太ももでボールを挟む意識が重要。❸ゆっくり力を抜いて元の位置に戻る。この動きを15回繰り返す。
Training 2
【ボールサイドレッグレイズ】
ヒップ＆腰まわりを引き締める
中臀筋をメインに脚の側面の筋肉を使って太もも外側とヒップを刺激。❶右体側をバランスボールの上に、右ひざを床に、左脚を伸ばす。❷左脚は床から離し、高く真っすぐ長く伸ばす。この時、お尻が後に落ちないように注意。❸足をゆっくりと下ろしていき、つま先を床ぎりぎりまで戻したら、同じ動きを15回繰り返す。反対側も同様に。
Training 3
【ヒップリフトオンボール】
下半身の表裏バランス強化
❶仰向けで両手は体の横へ伸ばし、膝を曲げた状態でバランスボールに両足を乗せる。❷足の裏でボールを踏み込みながらヒップを高く持ち上げる。腰が反らないように注意する。❸ヒップを下ろす際には1回1回床につけないようにするのがポイント。連続して10～12回行う。体幹のコアマッスルも刺激され、全身の安定筋も鍛えられる。
［MEN’S EX Spring/Summer 2021の記事を再構成］（スタッフクレジットは本誌に記載）
