イスの上での「大腰筋エクササイズ」で疲れ知らずのカラダを目指す!

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>> この記事の先頭に戻る

Training 1 
「エアランニング」

椅子の上で ダイナミックに全身運動

椅子に浅めに座った状態で背すじを伸ばしたまま、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。

Training 2 
「タッチトゥトゥズ」

膝を伸ばしたままつま先にタッチ

大腰筋のほか、前屈動作でつま先にタッチすることでハムストリングスなどのストレッチ効果も。座った状態から、背すじを伸ばして両腕を肩の高さに開く。左脚を持ち上げて右手でつま先をタッチ。左右交互にじっくり10回/1セットを1日2セットが目安。

Training 3 
「ニーツーエルボー」

わき腹をひねりながら絞り込む

上体のひねり動作でわき腹を、脚を引き上げる動作で下腹を引き締める。浅めに腰かけた状態で、両手を耳の横へ。ウエストをしっかりと回しながら、右ひじ、左ひざを引き寄せてタッチ。反対側も同様に。左右交互にじっくり10回/1セットを1日2セットが目安。

One Point Advice

だるい時こそ、軽めの運動で気分をリセット

大腰筋の軽めのエクササイズで身体をほぐし全身の血行やリンパの流れをスムーズにすることで、ストレスホルモンの分泌を抑え、だるさを緩和することができる。さらに、交感神経や副交感神経の働きも調整できるので、自律神経の調整もしやすくなるのだ。



[MEN’S EX 2020年5月号の記事を再構成](スタッフクレジットは本誌に記載)

2025

VOL.345

Spring

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