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。

" } [2]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147667) ["id"]=> int(1147667) ["title"]=> string(25) "lifestyle_200408_botre_03" ["filename"]=> string(29) "lifestyle_200408_botre_03.jpg" ["filesize"]=> int(40933) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_03" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_03" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:21" ["modified"]=> string(19) "2020-04-08 04:53:12" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(95) "

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。

" } [3]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147670) ["id"]=> int(1147670) ["title"]=> string(25) "lifestyle_200408_botre_04" ["filename"]=> string(29) "lifestyle_200408_botre_04.jpg" ["filesize"]=> int(38868) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_04" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_04" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:31" ["modified"]=> string(19) "2020-04-08 04:54:29" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(56) "

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。

" } [5]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147670) ["id"]=> int(1147670) ["title"]=> string(25) "lifestyle_200408_botre_04" ["filename"]=> string(29) "lifestyle_200408_botre_04.jpg" ["filesize"]=> int(38868) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_04" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_04" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:31" ["modified"]=> string(19) "2020-04-08 04:54:29" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(77) "

反対側も同様に。左膝をつき、身体を右へねじる。

" } [6]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147672) ["id"]=> int(1147672) ["title"]=> string(25) "lifestyle_200408_botre_06" ["filename"]=> string(29) "lifestyle_200408_botre_06.jpg" ["filesize"]=> int(37637) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_06" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_06" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:41" ["modified"]=> string(19) "2020-04-08 04:55:43" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(68) "

両膝をついて、胸の高さで棒を逆手に持つ。

" } [7]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147673) ["id"]=> int(1147673) ["title"]=> string(25) "lifestyle_200408_botre_07" ["filename"]=> string(29) "lifestyle_200408_botre_07.jpg" ["filesize"]=> int(36115) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_07" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_07" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:42" ["modified"]=> string(19) "2020-04-08 04:55:54" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(164) "

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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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。

今日は何する?何着る?

365DAYS今日のVゾーン

2021

Dec. VOL.328

12

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