40代からの脱運動不足に効く、6つの基本トレーニングとは?
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>> この記事の先頭に戻る
Training4
【ボディトランクツイスト】
腹斜筋を引き締め、上腕三頭筋をボリュームUP
①両手は肩の真下に、両足が伸びたところで、つま先立ちに。お尻が下がらないように、おなかに力を入れて。②左手を床から離し、左半身をうしろにひねりながら左手を一番上で5秒間キープ。③一旦、①の体勢に戻って、反対側も同様に。天井に伸ばした手で下側の脇腹を引き上げるようにイメージ。姿勢をキープするために体幹力が必要になる。できるだけ足の先まで一直線になるように。左右交互に10回ずつ。
Training5
【オルタネイトプッシュアップ】
大胸筋と三頭筋を鍛えて逆三角形のシルエットづくり
①両手とつま先を床につけ、準備体勢。②片手は肩の真下へ、反対側の手は体から大きく離した位置に置く。肘をそのまま曲げ、8~12回腕立て伏せを行う。③腕の位置を変え、反対側も同様に行う。(両サイド行って1セット)。手を置く位置にバリエーションを加えることで、通常のプッシュアップ(腕立て伏せ)では得られない負荷を加えることができる。それぞれ8~12回/1セットを1日2セットが目安。
Training6
【エアランニング】
椅子の上での全身運動で血流促進
長時間同じ姿勢だと体に力が入り、筋肉も硬化していく。硬化により血流も悪化し、背中も腰もガチガチ状態に。そこでインナーマッスルも刺激して身体のこわばりを解消することが大切。①椅子に浅めに座った状態で背すじを伸ばす。②③身体がぶれないようにしながら、左右交互に手足を大きく動かす。腹筋に力を込めて上体を安定させ、勢いや反動を使わずにじっくり動作。左右交互に連続20回/1セットを1日2セットが目安。
[MEN’S EX 2021年10月号DIGITAL Editionの記事を再構成]