ジムと自宅の違いは? 効果的なトレーニング方法を専門家に聞いた【服筋】

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スーツが似合うしなやかな体型作りをトレーナーの森 俊憲さんに教えていただく本連載。鍛えたい“服筋”に応じて「椅子」を使って手軽にできる森さん独自のトレーニングを教えてもらう。

今月の服筋は「内転筋大腿四頭筋」

ジムor自宅
効果的なトレーニング術とは⁉

森 俊憲さん

教えてくれる人
森 俊憲さん

ボディクエスト代表。独自のWEBシステムや専用アプリを開発し、自宅にいながらパーソナルトレーニングを受けられるフィットネスサービスを展開。これまで1万3000人以上へのトレーニングを行う。2020年の夏にエグゼクティブ向けのパーソナルジムMSM BOX – THE PREMIUM GYMもオープン。https://msmbox.jp/

個々の環境をフルにトレーニングに生かすようにする

個人の健康維持や体形管理のため、部屋の中で手軽に取り組める自重系トレーニングは、在宅時の余暇の過ごし方としても十分に市民権を得てきた。しかし、筋力トレーニングの実践で最も大切なことは、その時々の自分にとって最適なメニューを選択し、継続して行うことと森さんは言う。これはボディメイクにおいてはもちろん、カラダを動かす習慣を身につけて健康を増進させるうえでも同様だ

「皆さんが常に気になるところは、目的達成や悩み解決のために最大の成果を得るには、今どのようなトレーニングを行うべきか?と言う点でしょう。筋トレは一般的に、腕立て伏せや腹筋など道具を使わないものと、マシンなどを使ったものに分けられますが、すべての人にジムにあるような高機能なトレーニング環境が必要なわけではありません。骨格筋がハイレベルに鍛えられたアスリート体形を目指す場合を除いては、道具を使わずに手軽にできる自重系のトレーニング種目でも十分な効果が期待できます。

そして、このような自宅トレーニングの場合、移動・着替え等もいらず運動したいと思ったときにすぐできる。要するに、『チャンス(タイミング)を逃さない』ということが最大のメリット。しかしながら、トレーニングの目的が『今よりももっと逞しく、太く大きな筋肉を育てたい!』ということであるならば、ジムでのウエイトマシンを使ったトレーニングを行うほうが、良い意味で筋肉を追い込むことが可能になります」(森さん)

そこで今回は、大胸筋を鍛えるトレーニングをジムマシンと自宅(自重)、それぞれの環境で効果を最大限に高める方法を森さんに教えていただいた。「下で紹介したのは一例です。『限られた時間で楽しく効率よくトレーニングするにはどうするべきか?』、『最小限の努力で最大の効果を出すにはどんな環境がベストなのか?』を頭の中でイメージしながら自分仕様のトレーニングを考えてみてください。」(森さん)

今日は何する?何着る?

365DAYS今日のVゾーン

2021

Dec. VOL.328

12

[DIGITAL Edition]

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