在宅勤務の火曜日。心地よいニットジャケットが重宝! 在宅勤務の火曜日。心地よいニットジャケットが重宝!

やれば必ず身体が応えてくれる「棒トレ」【今からでも遅くない肉体改造計画】

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棒の端を持ち、脚を軽く揃えて立つ。肩が硬い人は、できるだけ両手の幅を広くして棒を持つように。

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棒を見ながら両手を上にあげていく。

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両手を上げながら頭も上げていく。

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胸を広げるように意識する。

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同じように後ろから前へ回す。前後に12回繰り返す。

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脚を肩幅に開いて、棒を肩の上に乗せて立つ。背筋を伸ばすのに効果的なワークアウト。

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そのまま左右にツイスト。

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お腹周りを絞りたい人は、ツイストするときに腹筋を意識するとよい。

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脚を肩幅に開いて、棒を肩甲骨の下に挟んで立つ。

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左右にツイスト。

" } [10]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139973) ["id"]=> int(1139973) ["title"]=> string(31) "lifestyle_200221_bartraining_11" ["filename"]=> string(35) "lifestyle_200221_bartraining_11.jpg" ["filesize"]=> int(60119) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_11" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_11" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:17" ["modified"]=> string(19) "2020-02-21 08:11:17" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(12) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(38) "

ゴルフの上達にも◎。

" } [11]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139967) ["id"]=> int(1139967) ["title"]=> string(31) "lifestyle_200221_bartraining_12" ["filename"]=> string(35) "lifestyle_200221_bartraining_12.jpg" ["filesize"]=> int(62880) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_12" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_12" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:13" ["modified"]=> string(19) "2020-02-21 08:11:13" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(12) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(61) "

その1・2とも、左右に12回繰り返す。

" } [12]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139975) ["id"]=> int(1139975) ["title"]=> string(31) "lifestyle_200221_bartraining_13" ["filename"]=> string(35) "lifestyle_200221_bartraining_13.jpg" ["filesize"]=> int(61041) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_13" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_13" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:26" ["modified"]=> string(19) "2020-02-21 08:11:26" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(12) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(230) "

片足を前に出し、腰のあたりで棒を持つ。船を漕ぐような感じで、棒を前に押し出しては引くを繰り返す。呼吸は、棒を前へ出すときに息を吐き、戻すときに吸う。

" } [13]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139976) ["id"]=> int(1139976) ["title"]=> string(31) "lifestyle_200221_bartraining_14" ["filename"]=> string(35) "lifestyle_200221_bartraining_14.jpg" ["filesize"]=> int(60319) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_14" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_14" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:27" ["modified"]=> string(19) "2020-02-21 08:11:27" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(12) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(236) "

お腹で押すように棒を前へプッシュし、そのまま元に戻しながら腹を後ろへ引く。前に出した脚の膝も伸ばすように。体幹を意識し、背骨を立てて上半身の姿勢を保つ。

" } [14]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139977) ["id"]=> int(1139977) ["title"]=> string(31) "lifestyle_200221_bartraining_15" ["filename"]=> string(35) "lifestyle_200221_bartraining_15.jpg" ["filesize"]=> int(63019) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_15" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_15" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:28" ["modified"]=> string(19) "2020-02-21 08:11:28" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(12) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(178) "

脚は柔らかく、後ろ足のかかとは動かさないように注意を。12回繰り返したら、反対の脚を前に出して、同じように繰り返す。

" } }
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友だち追加

ダンサー・振付家で「Studio ku〜空〜」主宰の小山田 魂宮時(オヤマダ タクジ)さんが考案した、棒を使った簡単なワークアウト「棒トレ」。 畳1畳分のスペースと約125cmの棒があれば、誰でも簡単に体幹を鍛えることができる。さっそく棒を手にして、その緩んだ身体に喝!

やれば必ず身体が応えてくれる「棒トレ」

棒トレとは?

棒トレとは、文字通り、棒を使ったトレーニングのこと。もともとは、武道「杖術」の稽古前の準備運動として小山田さんが始めたオリジナルのワークアウトだ。杖術用の棒でなくても、ホームセンターなどで売っている直径2cm×125cmの棒でもOK。

「引き締めたい、体重を落としたい、健康を維持したい、体幹を鍛えたい、スーツをかっこよく着こなしたい……。みなさん、それぞれにワークアウトをするときの目的があると思います。目標設定を明確にして、そこを意識しながらワークアウトをすると結果がはっきりと現れます。また、マインドをポジティブに持って楽しむことも忘れずに。くれぐれも周囲に気をつけて、家具は壊さないようにしてください(笑)」(小山田さん)

第1回 スマートな姿勢を手に入れる

どんなにカッコいいスーツを身に纏っていても、背中が丸まっていたのではモトもコもない。まずは、スマートな姿勢をつくる3つのワークアウトからスタート。

<p>棒の端を持ち、脚を軽く揃えて立つ。肩が硬い人は、できるだけ両手の幅を広くして棒を持つように。</p>

棒の端を持ち、脚を軽く揃えて立つ。肩が硬い人は、できるだけ両手の幅を広くして棒を持つように。

<p>棒を見ながら両手を上にあげていく。</p>

棒を見ながら両手を上にあげていく。

<p>両手を上げながら頭も上げていく。</p>

両手を上げながら頭も上げていく。

<p>胸を広げるように意識する。</p>

胸を広げるように意識する。

<p>同じように後ろから前へ回す。前後に12回繰り返す。</p>

同じように後ろから前へ回す。前後に12回繰り返す。

<p>脚を肩幅に開いて、棒を肩の上に乗せて立つ。背筋を伸ばすのに効果的なワークアウト。</p>

脚を肩幅に開いて、棒を肩の上に乗せて立つ。背筋を伸ばすのに効果的なワークアウト。

<p>そのまま左右にツイスト。</p>

そのまま左右にツイスト。

<p>お腹周りを絞りたい人は、ツイストするときに腹筋を意識するとよい。</p>

お腹周りを絞りたい人は、ツイストするときに腹筋を意識するとよい。

<p>脚を肩幅に開いて、棒を肩甲骨の下に挟んで立つ。</p>

脚を肩幅に開いて、棒を肩甲骨の下に挟んで立つ。

<p>左右にツイスト。</p>

左右にツイスト。

<p>ゴルフの上達にも◎。</p>

ゴルフの上達にも◎。

<p>その1・2とも、左右に12回繰り返す。</p>

その1・2とも、左右に12回繰り返す。

<p>片足を前に出し、腰のあたりで棒を持つ。船を漕ぐような感じで、棒を前に押し出しては引くを繰り返す。呼吸は、棒を前へ出すときに息を吐き、戻すときに吸う。</p>

片足を前に出し、腰のあたりで棒を持つ。船を漕ぐような感じで、棒を前に押し出しては引くを繰り返す。呼吸は、棒を前へ出すときに息を吐き、戻すときに吸う。

<p>お腹で押すように棒を前へプッシュし、そのまま元に戻しながら腹を後ろへ引く。前に出した脚の膝も伸ばすように。体幹を意識し、背骨を立てて上半身の姿勢を保つ。</p>

お腹で押すように棒を前へプッシュし、そのまま元に戻しながら腹を後ろへ引く。前に出した脚の膝も伸ばすように。体幹を意識し、背骨を立てて上半身の姿勢を保つ。

<p>脚は柔らかく、後ろ足のかかとは動かさないように注意を。12回繰り返したら、反対の脚を前に出して、同じように繰り返す。</p>

脚は柔らかく、後ろ足のかかとは動かさないように注意を。12回繰り返したら、反対の脚を前に出して、同じように繰り返す。

今日は何する?何着る?

365DAYS今日のVゾーン

2020

Nov. VOL.316

11

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