「おこもり肥満」のウエストシェイプに効く椅子エクササイズ3選

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>> この記事の先頭に戻る

Training 1 
「レッグクロス」

腹筋と太ももの筋肉を使う

椅子に浅めに座り背すじを伸ばしたまま、両脚を浮かせる。膝を伸ばしたまま開脚しながら、脚を上下に交差するように大きく動かす。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10回/1セットを1日2セット実施が目安。

Training 2 
「ボディツイスト」

胴体部分をひねり、ウエストを深く絞り込む

お尻を支点にしながら胴体部分をひねり、上・下半身を分離させて左右逆方向に動かすことで、より深く捻転効果を生み出す。動作中も背骨をまっすぐ、軸が左右に傾かないように注意。左右交互にじっくり10回/1セットを1日2セット実施が目安。

Training 3 
「ニートゥチェスト」

腹筋を思い切りよく縮ませる

足を浮かせたまま、腹筋を縦に縮ませて、膝と胸を近づける。腹直筋は身体を折りたたむための筋肉ではなく、蛇腹のような構造なので、上から巻き込むような動作イメージができると効いてくる。大きな動作でじっくり10回/1セットを1日2セット実施が目安。

One Point Advice

疲れたなと感じる時は、1分間目を閉じて

「在宅時に注意したいのは、スマホやパソコンの使いすぎによる首こりや、首こりから来る頭痛など。疲れたなと感じる時は、1分間目を閉じて視覚情報を遮断してみましょう。脳が情報処理する負担が減り、気分も落ち着き、リラックスしてきます!」



[MEN’S EX 2020年6・7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

  1. 2
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