スーツが似合う! 大臀筋、ハムストリングスの「服筋」エクササイズ3選

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友だち追加

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”に応じてメリハリのある筋肉と、均整の取れたシルエットを手に入れる独自のトレーニング方法をお伝えする。

服筋_大臀筋ハムストリングス_メイン

今月の服筋は……大臀筋、ハムストリングス

森 俊憲さん

教えてくれる人
森 俊憲さん

ボディクエスト(http://bodyquest.jp/)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(https://msmbox.jp/)もオープン。

服筋_大臀筋ハムストリングス_説明

1.大臀筋
臀部(ヒップ)最大の筋肉で、歩走行や屈伸動作など全ての日常動作に関係し、筋力が衰えるとヒップのたるみにつながる。

2.ハムストリングス
臀部の付け根から大腿部裏側を含め、膝裏周辺にある、大腿二頭筋、半膜様筋、半腱様筋の総称。


ボール&ダンベルを活用し、狙った筋肉をくまなく鍛える!

今回は服筋ターゲットを「大臀筋」と「ハムストリングス」として、パンツスタイルの印象を大きく左右する、ヒップと太腿のシルエットを形作るキーパーツを攻略したい。

特に「大臀筋」は抗重力筋とも呼ばれ、筋力が弱いとヒップがしぼんで見える。逆に筋肉が発達していると、張りのある立体的な上向きヒップとなり、同時にヒップのトップ位置(アウトラインの頂点)も上がり、脚長効果も出て一挙両得。

ちなみに、大臀筋やハムストリングス等の下半身の筋肉は体の中でも容量の大きな筋肉で、効果的なトレーニングを行うためにはある程度大きな負荷をかけていくことが必要不可欠。ゆえにボールやダンベル等の活用度は非常に大きい。普段の自重トレーニングからの脱マンネリにも効果的だ。

今日は何する?何着る?

365DAYS今日のVゾーン

2021

Jun. VOL.322

6

[DIGITAL Edition]

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