準備するのは1本の棒だけ。胸をほぐして“しなやかな身体”になる「棒トレ」3選

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棒の端を持ち肩に乗せて、脚を軽く揃えて立つ。

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みぞおちから上を右に傾ける。続いて反対に、みぞおちから上を左に傾ける。

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みぞおちから下(下半身)は、腰を据えて動かさないように。

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棒の端を持ち肩に乗せて、脚を軽く揃えて立つ。

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棒の両端で「八の字」を描くように胸を回す。

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右肩を手前に落とす。

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そのまま左右にツイスト。

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同様に、反対も回す。下半身は動かさないようにしながら胸を回し、流れるように八の字を描くのがコツ。

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棒を逆手に持ち、そのまま頭上に上げて、手を広げる。

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そのまま左へ倒す。視線は左手へ向ける。

" } [10]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1143021) ["id"]=> int(1143021) ["title"]=> string(23) "lifestyle_200306_3-5654" ["filename"]=> string(27) "lifestyle_200306_3-5654.jpg" ["filesize"]=> int(44622) ["url"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5654.jpg" ["link"]=> string(63) "https://www.mens-ex.jp/archives/1143006/lifestyle_200306_3-5654" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(23) "lifestyle_200306_3-5654" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1143006) ["date"]=> string(19) "2020-03-10 02:01:57" ["modified"]=> string(19) "2020-03-10 02:24:04" ["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(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5654-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5654-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5654.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5654.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(80) "

反対へ倒す。視線は右手へ向ける。これを繰り返す。

" } [11]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1143016) ["id"]=> int(1143016) ["title"]=> string(23) "lifestyle_200306_3-5663" ["filename"]=> string(27) "lifestyle_200306_3-5663.jpg" ["filesize"]=> int(39983) ["url"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5663.jpg" ["link"]=> string(63) "https://www.mens-ex.jp/archives/1143006/lifestyle_200306_3-5663" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(23) "lifestyle_200306_3-5663" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1143006) ["date"]=> string(19) "2020-03-10 02:01:54" ["modified"]=> string(19) "2020-03-10 02:27:11" ["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(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5663-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5663-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5663.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5663.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(83) "

棒を逆手に持ち、そのまま頭上に上げて、手を広げる。

" } [12]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1143017) ["id"]=> int(1143017) ["title"]=> string(23) "lifestyle_200306_3-5665" ["filename"]=> string(27) "lifestyle_200306_3-5665.jpg" ["filesize"]=> int(44220) ["url"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5665.jpg" ["link"]=> string(63) "https://www.mens-ex.jp/archives/1143006/lifestyle_200306_3-5665" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(23) "lifestyle_200306_3-5665" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1143006) ["date"]=> string(19) "2020-03-10 02:01:55" ["modified"]=> string(19) "2020-03-10 02:27:36" ["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(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5665-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5665-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5665.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5665.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(104) "

右手を上前へ、左手を下後ろへ、身体をひねる。視線は右手へ向ける。

" } [13]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1143018) ["id"]=> int(1143018) ["title"]=> string(23) "lifestyle_200306_3-5669" ["filename"]=> string(27) "lifestyle_200306_3-5669.jpg" ["filesize"]=> int(45006) ["url"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5669.jpg" ["link"]=> string(63) "https://www.mens-ex.jp/archives/1143006/lifestyle_200306_3-5669" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(23) "lifestyle_200306_3-5669" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1143006) ["date"]=> string(19) "2020-03-10 02:01:55" ["modified"]=> string(19) "2020-03-10 02:28:38" ["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(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5669-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5669-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5669.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(80) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/lifestyle_200306_3-5669.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(143) "

反対も同様に。左手を上前へ、右手を下後ろへ、身体をひねる。下半身は動かさないのがポイント。

" } }
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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】

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!

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2回 胸をほぐして、しなやかな身体になる

みぞおちから上の胸が固まっていると、しなやかでいながらシャープな動きができなくなってしまう。胸をほぐすワークで、胸を柔らかくしよう。胸が柔らかくなると、心も柔軟になってくる。それぞれの動きを12回繰り返す。

まずは動画でCheck!

「胸をほぐして、しなやかな身体になる」#001~#003

<p>棒の端を持ち肩に乗せて、脚を軽く揃えて立つ。</p>

棒の端を持ち肩に乗せて、脚を軽く揃えて立つ。

<p>みぞおちから上を右に傾ける。続いて反対に、みぞおちから上を左に傾ける。</p>

みぞおちから上を右に傾ける。続いて反対に、みぞおちから上を左に傾ける。

<p>みぞおちから下(下半身)は、腰を据えて動かさないように。</p>

みぞおちから下(下半身)は、腰を据えて動かさないように。

<p>棒の端を持ち肩に乗せて、脚を軽く揃えて立つ。</p>

棒の端を持ち肩に乗せて、脚を軽く揃えて立つ。

<p>棒の両端で「八の字」を描くように胸を回す。</p>

棒の両端で「八の字」を描くように胸を回す。

<p>右肩を手前に落とす。</p>

右肩を手前に落とす。

<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>同様に、反対も回す。下半身は動かさないようにしながら胸を回し、流れるように八の字を描くのがコツ。</p>

同様に、反対も回す。下半身は動かさないようにしながら胸を回し、流れるように八の字を描くのがコツ。

<p>棒を逆手に持ち、そのまま頭上に上げて、手を広げる。</p>

棒を逆手に持ち、そのまま頭上に上げて、手を広げる。

<p>そのまま左へ倒す。視線は左手へ向ける。</p>

そのまま左へ倒す。視線は左手へ向ける。

<p>反対へ倒す。視線は右手へ向ける。これを繰り返す。</p>

反対へ倒す。視線は右手へ向ける。これを繰り返す。

<p>棒を逆手に持ち、そのまま頭上に上げて、手を広げる。</p>

棒を逆手に持ち、そのまま頭上に上げて、手を広げる。

<p>右手を上前へ、左手を下後ろへ、身体をひねる。視線は右手へ向ける。</p>

右手を上前へ、左手を下後ろへ、身体をひねる。視線は右手へ向ける。

<p>反対も同様に。左手を上前へ、右手を下後ろへ、身体をひねる。下半身は動かさないのがポイント。</p>

反対も同様に。左手を上前へ、右手を下後ろへ、身体をひねる。下半身は動かさないのがポイント。

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365DAYS今日のVゾーン

2020

Jun. & Jul. VOL.312

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