週始めの月曜日。堅すぎないタイドアップで! 週始めの月曜日。堅すぎないタイドアップで!

胸、肚(はら)、腰、脚、体幹。一度で全身に効く「棒トレ」メニューとは?

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肩幅よりやや広く腕を広げて棒を持って立つ。

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そのままの姿勢で4回ジャンプ。

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5回目のジャンプで両手を上に上げて、脚を開き、スクワットをする。これを2回、繰り返す。12回を3セット。

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肩幅よりやや広く脚を開いて立ち、棒を持った両腕を上げる。

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腕を胸のあたりまで下げ、そのまま腰を落とす。

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腕を胸のあたりまで下げ、そのまま腰を落とす。

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腰を上げながら、腕を前に出して、身体の前に棒で弧を描くようなイメージで腕を上げる。12回を3セット。

" } }
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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!

一度で全身に効く「棒トレ」

第8回 全身に効く!

胸、肚(はら)、腰、脚、体幹。一度ですべてに効くワークを紹介。全身を、なめらかに、しなやかに、力強く鍛えよう。

<p>肩幅よりやや広く腕を広げて棒を持って立つ。</p>

肩幅よりやや広く腕を広げて棒を持って立つ。

<p>そのままの姿勢で4回ジャンプ。</p>

そのままの姿勢で4回ジャンプ。

<p>5回目のジャンプで両手を上に上げて、脚を開き、スクワットをする。これを2回、繰り返す。12回を3セット。</p>

5回目のジャンプで両手を上に上げて、脚を開き、スクワットをする。これを2回、繰り返す。12回を3セット。

<p>肩幅よりやや広く脚を開いて立ち、棒を持った両腕を上げる。</p>

肩幅よりやや広く脚を開いて立ち、棒を持った両腕を上げる。

<p>腕を胸のあたりまで下げ、そのまま腰を落とす。</p>

腕を胸のあたりまで下げ、そのまま腰を落とす。

<p>腕を胸のあたりまで下げ、そのまま腰を落とす。</p>

腕を胸のあたりまで下げ、そのまま腰を落とす。

<p>腰を上げながら、腕を前に出して、身体の前に棒で弧を描くようなイメージで腕を上げる。12回を3セット。</p>

腰を上げながら、腕を前に出して、身体の前に棒で弧を描くようなイメージで腕を上げる。12回を3セット。

今日は何する?何着る?

365DAYS今日のVゾーン

2020

Nov. VOL.316

11

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