下半身を鍛えるバリエーションスクワット3種目を解説!
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>> この記事の先頭に戻る
Training 1
「片脚立ち上がり」
体幹バランスと強い軸をつくる
座った状態で胸の前で腕をクロス。片脚を床から浮かせたまま、片脚で立ち上がる。背すじは伸ばし、勢いを使わずに軸足の力と腹筋で身体を支える。座るときもゆっくりと。左右それぞれ2〜4回程度/1セットを1日2セット実施が目安。
Training 2
「アダクター」
普段使わない内転筋を強化
椅子に浅めに座り、両手をクロスして、膝内側に手を置く。じっくりと両手で膝を押し、膝は内側に戻すように反発。腕の力は常に入れたまま、拮抗する膝の力を常に維持しながら行う。ゆっくりと5回程度/1日2セット実施が目安。
Training 3
「ブルガリアンスクワット」
スクワットの負荷を上げる
後方の椅子の座面に片足を乗せ、胸の前で腕を組み背すじを伸ばす。床についた軸足の膝が90度になるまで重心を下げていき、元の体勢に戻る。反動を使わずに動作。ゆっくりと5回程度/1日2セット実施が目安。ペットボトルを持つとより負荷をかけられる。
One Point Advice
運動の順番でパフォーマンスが変わる!
効果的に運動を行うには「自分の力が最も発揮されやすい」順番で実践することも大切。まずは軽めのストレッチからはじめて、大きな筋肉を鍛える筋トレを行う。その次にランニングなどの有酸素運動を行うと、成長ホルモンの分泌を促し、代謝も上がりやすくなるのだ。
[MEN’S EX 2020年11月号の記事を再構成](スタッフクレジットは本誌に記載)