テレワークの合間に腹を凹ます! 棒1本あればできるエクササイズ「棒トレ」

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両脚を肩幅に広げて立ち、腰に棒を当てる。

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腕がぶらんぶらんと振られるような感覚で、左右に腰をひねる。

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腕を振るときの遠心力を利用し、お腹をねじるように意識する。

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右膝をつき、胸の高さで棒を持つ。

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膝を起こしながら、身体を左へねじり、元の姿勢に戻すを繰り返す。

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反対側も同様に。左膝をつき、身体を右へねじる。

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両膝をついて、胸の高さで棒を逆手に持つ。

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そのまま上体を後ろへ倒しながら、腕を曲げて棒をあごのあたりまで引き寄せる。この時、身体を下腹部で支える。

" } }
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友だち追加

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

第3回 とにかく、腹を凹ます

とにかく、腹だ。このたるんだ腹を引き締めるのには、ツイスト運動が効果的。それぞれの動きを12回繰り返す。テレワークの合間にやるのも気分転換になって一石二鳥。

まずは動画でCheck!

「とにかく、腹を凹ます」#001~#003

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)

<p>両脚を肩幅に広げて立ち、腰に棒を当てる。</p>

両脚を肩幅に広げて立ち、腰に棒を当てる。

<p>腕がぶらんぶらんと振られるような感覚で、左右に腰をひねる。</p>

腕がぶらんぶらんと振られるような感覚で、左右に腰をひねる。

<p>腕を振るときの遠心力を利用し、お腹をねじるように意識する。</p>

腕を振るときの遠心力を利用し、お腹をねじるように意識する。

<p>右膝をつき、胸の高さで棒を持つ。</p>

右膝をつき、胸の高さで棒を持つ。

<p>膝を起こしながら、身体を左へねじり、元の姿勢に戻すを繰り返す。</p>

膝を起こしながら、身体を左へねじり、元の姿勢に戻すを繰り返す。

<p>反対側も同様に。左膝をつき、身体を右へねじる。</p>

反対側も同様に。左膝をつき、身体を右へねじる。

<p>両膝をついて、胸の高さで棒を逆手に持つ。</p>

両膝をついて、胸の高さで棒を逆手に持つ。

<p>そのまま上体を後ろへ倒しながら、腕を曲げて棒をあごのあたりまで引き寄せる。この時、身体を下腹部で支える。</p>

そのまま上体を後ろへ倒しながら、腕を曲げて棒をあごのあたりまで引き寄せる。この時、身体を下腹部で支える。

2024

VOL.341

Spring

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