「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)