美しく痩せるには「脚を鍛える」のが効果的!【棒トレ】

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肩幅よりやや広く脚を広げて立ち、棒を縦に持ってそのまま腰を落とす。重心を左に移動させ、右足を伸ばし、床と平行になるように棒を持つ。

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そのまま腰の位置を変えずに、まっすぐに棒を突きながら、重心を右へ移動させながら、右膝を曲げて左足を伸ばす。

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顔の向きを変え、棒を回転させて持ち手を入れ替える。

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そのまま腰の位置を変えずに、まっすぐに棒を突きながら、重心を左へ移動させながら、左膝を曲げて右足を伸ばす。これを12回繰り返す。股関節と内転筋(太ももの内側)が鍛えられる。

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いきなり、ワーク1の姿勢は厳しい…という場合は、中腰から始めてみよう。

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いきなり、ワーク1の姿勢は厳しい…という場合は、中腰から始めてみよう。

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肩幅の広さで棒を持ち、しゃがみ、左脚を後ろへ下げて膝をつき、右脚は前に出す。両手を伸ばし、棒は胸の位置に。

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腰の高さを変えずに、両手を上げて、頭の後ろまで反らす。左足の太ももの前からお腹へかけてストレッチをするような感じで。これを12回繰り返す。

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脚を入れ替えて、同じように12回繰り返す。顔はまっすぐ向いておく。

" } [9]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1169137) ["id"]=> int(1169137) ["title"]=> string(28) "lifestyle_200826_boutre_5561" ["filename"]=> string(32) "lifestyle_200826_boutre_5561.jpg" ["filesize"]=> int(63674) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5561.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1169127/lifestyle_200826_boutre_5561" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200826_boutre_5561" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1169127) ["date"]=> string(19) "2020-08-26 03:31:24" ["modified"]=> string(19) "2020-08-26 05:03:22" ["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(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5561-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5561-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5561.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5561.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(103) "

脚を入れ替えて、同じように12回繰り返す。顔はまっすぐ向いておく。

" } [10]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1169139) ["id"]=> int(1169139) ["title"]=> string(28) "lifestyle_200826_boutre_5564" ["filename"]=> string(32) "lifestyle_200826_boutre_5564.jpg" ["filesize"]=> int(62768) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5564.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1169127/lifestyle_200826_boutre_5564" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200826_boutre_5564" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1169127) ["date"]=> string(19) "2020-08-26 03:31:26" ["modified"]=> string(19) "2020-08-26 05:05:25" ["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(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5564-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5564-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5564.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5564.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(149) "

棒を縦に持ち、腰を少し落として、右脚を前に出して爪先立ち、左脚は膝を少し曲げてかかとをつける。

" } [11]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1169140) ["id"]=> int(1169140) ["title"]=> string(28) "lifestyle_200826_boutre_5565" ["filename"]=> string(32) "lifestyle_200826_boutre_5565.jpg" ["filesize"]=> int(63910) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5565.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1169127/lifestyle_200826_boutre_5565" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200826_boutre_5565" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1169127) ["date"]=> string(19) "2020-08-26 03:31:26" ["modified"]=> string(19) "2020-08-26 05:05:50" ["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(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5565-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5565-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5565.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5565.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(149) "

ゆっくりと右手を後ろに回しながら、胸を開く。視線は指先を追うようにしながら、顔も後ろに向ける。

" } [12]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1169141) ["id"]=> int(1169141) ["title"]=> string(28) "lifestyle_200826_boutre_5567" ["filename"]=> string(32) "lifestyle_200826_boutre_5567.jpg" ["filesize"]=> int(64069) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5567.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1169127/lifestyle_200826_boutre_5567" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200826_boutre_5567" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1169127) ["date"]=> string(19) "2020-08-26 03:31:27" ["modified"]=> string(19) "2020-08-26 05:06:02" ["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(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5567-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5567-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5567.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5567.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(149) "

ゆっくりと右手を後ろに回しながら、胸を開く。視線は指先を追うようにしながら、顔も後ろに向ける。

" } [13]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1169142) ["id"]=> int(1169142) ["title"]=> string(28) "lifestyle_200826_boutre_5568" ["filename"]=> string(32) "lifestyle_200826_boutre_5568.jpg" ["filesize"]=> int(63510) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5568.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1169127/lifestyle_200826_boutre_5568" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200826_boutre_5568" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1169127) ["date"]=> string(19) "2020-08-26 03:31:28" ["modified"]=> string(19) "2020-08-26 05:06:36" ["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(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5568-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5568-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5568.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5568.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(217) "

顔を前に向け、手のひらで空気を押すようにしながら、元の姿勢に戻る。ゆっくりと、息を吐いながら後ろを向き、吐きながら前に戻るを、12回繰り返す。

" } [14]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1169143) ["id"]=> int(1169143) ["title"]=> string(28) "lifestyle_200826_boutre_5571" ["filename"]=> string(32) "lifestyle_200826_boutre_5571.jpg" ["filesize"]=> int(63515) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5571.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1169127/lifestyle_200826_boutre_5571" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200826_boutre_5571" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1169127) ["date"]=> string(19) "2020-08-26 03:31:29" ["modified"]=> string(19) "2020-08-26 05:06:53" ["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(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5571-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5571-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5571.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200826_boutre_5571.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(104) "

脚を入れ替えて(左脚を前に、右脚を後ろに)、同じように繰り返す。

" } }
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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7回 脚力アップしてウェイトダウン

みぞおちから上(上半身)は、どのようにでも動きを変化させられるように余分な力を抜いておき、みぞおちから下の骨盤を含む体幹(下半身)は、丹田に気を集め、しっかりと腰を入れて安定しているのが、理想的な身体の状態だ。その土台となる体幹を支える脚力を、しっかりと鍛えよう。

<p>肩幅よりやや広く脚を広げて立ち、棒を縦に持ってそのまま腰を落とす。重心を左に移動させ、右足を伸ばし、床と平行になるように棒を持つ。</p>

肩幅よりやや広く脚を広げて立ち、棒を縦に持ってそのまま腰を落とす。重心を左に移動させ、右足を伸ばし、床と平行になるように棒を持つ。

<p>そのまま腰の位置を変えずに、まっすぐに棒を突きながら、重心を右へ移動させながら、右膝を曲げて左足を伸ばす。</p>

そのまま腰の位置を変えずに、まっすぐに棒を突きながら、重心を右へ移動させながら、右膝を曲げて左足を伸ばす。

<p>顔の向きを変え、棒を回転させて持ち手を入れ替える。</p>

顔の向きを変え、棒を回転させて持ち手を入れ替える。

<p>そのまま腰の位置を変えずに、まっすぐに棒を突きながら、重心を左へ移動させながら、左膝を曲げて右足を伸ばす。これを12回繰り返す。股関節と内転筋(太ももの内側)が鍛えられる。</p>

そのまま腰の位置を変えずに、まっすぐに棒を突きながら、重心を左へ移動させながら、左膝を曲げて右足を伸ばす。これを12回繰り返す。股関節と内転筋(太ももの内側)が鍛えられる。

<p>いきなり、ワーク1の姿勢は厳しい…という場合は、中腰から始めてみよう。</p>

いきなり、ワーク1の姿勢は厳しい…という場合は、中腰から始めてみよう。

<p>いきなり、ワーク1の姿勢は厳しい…という場合は、中腰から始めてみよう。</p>

いきなり、ワーク1の姿勢は厳しい…という場合は、中腰から始めてみよう。

<p>肩幅の広さで棒を持ち、しゃがみ、左脚を後ろへ下げて膝をつき、右脚は前に出す。両手を伸ばし、棒は胸の位置に。</p>

肩幅の広さで棒を持ち、しゃがみ、左脚を後ろへ下げて膝をつき、右脚は前に出す。両手を伸ばし、棒は胸の位置に。

<p>腰の高さを変えずに、両手を上げて、頭の後ろまで反らす。左足の太ももの前からお腹へかけてストレッチをするような感じで。これを12回繰り返す。</p>

腰の高さを変えずに、両手を上げて、頭の後ろまで反らす。左足の太ももの前からお腹へかけてストレッチをするような感じで。これを12回繰り返す。

<p>脚を入れ替えて、同じように12回繰り返す。顔はまっすぐ向いておく。</p>

脚を入れ替えて、同じように12回繰り返す。顔はまっすぐ向いておく。

<p>脚を入れ替えて、同じように12回繰り返す。顔はまっすぐ向いておく。</p>

脚を入れ替えて、同じように12回繰り返す。顔はまっすぐ向いておく。

<p>棒を縦に持ち、腰を少し落として、右脚を前に出して爪先立ち、左脚は膝を少し曲げてかかとをつける。</p>

棒を縦に持ち、腰を少し落として、右脚を前に出して爪先立ち、左脚は膝を少し曲げてかかとをつける。

<p>ゆっくりと右手を後ろに回しながら、胸を開く。視線は指先を追うようにしながら、顔も後ろに向ける。</p>

ゆっくりと右手を後ろに回しながら、胸を開く。視線は指先を追うようにしながら、顔も後ろに向ける。

<p>ゆっくりと右手を後ろに回しながら、胸を開く。視線は指先を追うようにしながら、顔も後ろに向ける。</p>

ゆっくりと右手を後ろに回しながら、胸を開く。視線は指先を追うようにしながら、顔も後ろに向ける。

<p>顔を前に向け、手のひらで空気を押すようにしながら、元の姿勢に戻る。ゆっくりと、息を吐いながら後ろを向き、吐きながら前に戻るを、12回繰り返す。</p>

顔を前に向け、手のひらで空気を押すようにしながら、元の姿勢に戻る。ゆっくりと、息を吐いながら後ろを向き、吐きながら前に戻るを、12回繰り返す。

<p>脚を入れ替えて(左脚を前に、右脚を後ろに)、同じように繰り返す。</p>

脚を入れ替えて(左脚を前に、右脚を後ろに)、同じように繰り返す。

今日は何する?何着る?

365DAYS今日のVゾーン

2021

Autumn VOL.327

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