自宅でできる! ゴルファーのための筋トレメニュー7選<前編>

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>> この記事の先頭に戻る

ゴルフに特化したトレーニングで身体レベルを引き上げる!

Training 1
【スキャプラプルダウン】

まずは肩甲骨周りを柔軟に

1.胸の前で肘を曲げた状態で手のひらを内側に向ける。2.肩甲骨を背骨に引き寄せるようなイメージで手のひらを外に向けながら胸を開く。3.息を吐きながら肩甲骨を背骨に引き寄せるイメージ(懸垂のような動作)で肘を下ろしていく。下ろしきったら、息を吸いながら2に戻る。2.→3.を連続で5回繰り返し/1セット(1日2セット実施が目安)

Training 2
【ツイストランジ】

捻転を深め、下半身との連動性向上

1.両手を胸の前で組み、足を前後に大きく開いて立つ。2.息を吐きながら右ひざを曲げて身体を沈める。このときに上体を踵をつけている脚側へ90度ひねるように動作。屈伸動作とウエストをひねる動作を連動させる。3.足を入れ替えて、反対側も実施。屈伸時に背すじを曲げないように注意。片側ずつ連続して10回繰り返し/両脚行って1セット(1日2セット実施が目安)

Training 3
【フォールダンベルスクワット】

地面反力パワーを増大させる

1.胸の前でダンベルを持ち、足は肩幅よりも少し広めに開く。2.肘を伸ばしたまま、頭の斜め上までダンベルを持ち上げる。3.ダンベルを自然落下させるように下ろしながら、その重みを下半身全体で受け止めるようにスクワット。太ももが床と平行になるまで腰を落とす。2.→3.の動作を連続で10回繰り返し/1セット(1日2セット実施が目安)

>>後編に続く



[MEN’S EX 2021年9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)
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2025

VOL.345

Spring

  1. 2
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