大胸筋を鍛えて「スーツが似合うカラダ」を手に入れるには？【服筋 Fukkin】
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>> この記事の先頭に戻る
ダンベルの上級使いでトレーニングレベルを引き上げる
Training 1
【ダンベルバープッシュアップ】
怪我を防いで負荷アップ
手を床に着けて行うと体重が手首にかかり圧迫され、手首を痛めるリスクがある。ダンベルを縦に並べて握り、手首を返さないフォームなら、安全に可動域を広げ負荷を上げられる。膝を床から離して、かかとから肩のラインは一直線に。胸を床ギリギリまで近づける。2→3の動作を連続して10回／1セット（1日2セット実施が目安）
Training 2
【ダンベルフライングドッグ】
定番の体幹トレーニングにプラス負荷
両手にダンベルを持ち、床に四つん這いになる。右手、左脚（対角になる手脚）を伸ばしていく。手脚は床と平行になる高さまで、大きな動作でまっすぐ伸ばす。手と脚を伸ばしきったところで1呼吸。左右交互の動作を連続して10回/1セット（1日2セット実施が目安）。指先からつま先まで意識しながら、大きく、動作にメリハリをつけて。
Training 3
【ダンベルニーレイズ】
インナーマッスルの大腰筋と下腹を強化
背すじを伸ばして椅子に座った状態で、両足を使いダンベルを挟むようにして支える。（1～2kg程度推奨）。背すじを伸ばしたまま、膝を上げてダンベルを引き上げる。上げきったら2～3秒静止してからゆっくりと元の位置に。10回繰り返す。（1日2セット実施が目安）。2の動作が楽にできるようなったら、膝を伸ばして2と同じ動きを。
［MEN’S EX 2021年7月号DIGITAL Editionの記事を再構成］（スタッフクレジットは本誌に記載）
