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
array(9) {
[0]=>
array(2) {
["entry_gallery_image"]=>
array(24) {
["ID"]=>
int(1190056)
["id"]=>
int(1190056)
["title"]=>
string(9) "P110-T1-1"
["filename"]=>
string(13) "P110-T1-1.jpg"
["filesize"]=>
int(73229)
["url"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-1.jpg"
["link"]=>
string(49) "https://www.mens-ex.jp/archives/1190034/p110-t1-1"
["alt"]=>
string(70) "服筋_大臀筋ハムストリングス_ボールレッグカール-1"
["author"]=>
string(2) "39"
["description"]=>
string(0) ""
["caption"]=>
string(0) ""
["name"]=>
string(9) "p110-t1-1"
["status"]=>
string(7) "inherit"
["uploaded_to"]=>
int(1190034)
["date"]=>
string(19) "2021-02-26 05:37:57"
["modified"]=>
string(19) "2021-02-26 05:40:24"
["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(452)
["sizes"]=>
array(18) {
["thumbnail"]=>
string(74) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-1-150x150.jpg"
["thumbnail-width"]=>
int(150)
["thumbnail-height"]=>
int(150)
["medium"]=>
string(74) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-1-300x181.jpg"
["medium-width"]=>
int(300)
["medium-height"]=>
int(181)
["medium_large"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-1.jpg"
["medium_large-width"]=>
int(750)
["medium_large-height"]=>
int(452)
["large"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-1.jpg"
["large-width"]=>
int(750)
["large-height"]=>
int(452)
["1536x1536"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-1.jpg"
["1536x1536-width"]=>
int(750)
["1536x1536-height"]=>
int(452)
["2048x2048"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-1.jpg"
["2048x2048-width"]=>
int(750)
["2048x2048-height"]=>
int(452)
}
}
["entry_gallery_description"]=>
string(0) ""
}
[1]=>
array(2) {
["entry_gallery_image"]=>
array(24) {
["ID"]=>
int(1190055)
["id"]=>
int(1190055)
["title"]=>
string(9) "P110-T1-2"
["filename"]=>
string(13) "P110-T1-2.jpg"
["filesize"]=>
int(75789)
["url"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-2.jpg"
["link"]=>
string(49) "https://www.mens-ex.jp/archives/1190034/p110-t1-2"
["alt"]=>
string(70) "服筋_大臀筋ハムストリングス_ボールレッグカール-2"
["author"]=>
string(2) "39"
["description"]=>
string(0) ""
["caption"]=>
string(0) ""
["name"]=>
string(9) "p110-t1-2"
["status"]=>
string(7) "inherit"
["uploaded_to"]=>
int(1190034)
["date"]=>
string(19) "2021-02-26 05:37:57"
["modified"]=>
string(19) "2021-02-26 05:40:29"
["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(452)
["sizes"]=>
array(18) {
["thumbnail"]=>
string(74) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-2-150x150.jpg"
["thumbnail-width"]=>
int(150)
["thumbnail-height"]=>
int(150)
["medium"]=>
string(74) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-2-300x181.jpg"
["medium-width"]=>
int(300)
["medium-height"]=>
int(181)
["medium_large"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-2.jpg"
["medium_large-width"]=>
int(750)
["medium_large-height"]=>
int(452)
["large"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-2.jpg"
["large-width"]=>
int(750)
["large-height"]=>
int(452)
["1536x1536"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-2.jpg"
["1536x1536-width"]=>
int(750)
["1536x1536-height"]=>
int(452)
["2048x2048"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-2.jpg"
["2048x2048-width"]=>
int(750)
["2048x2048-height"]=>
int(452)
}
}
["entry_gallery_description"]=>
string(0) ""
}
[2]=>
array(2) {
["entry_gallery_image"]=>
array(24) {
["ID"]=>
int(1190054)
["id"]=>
int(1190054)
["title"]=>
string(9) "P110-T1-3"
["filename"]=>
string(13) "P110-T1-3.jpg"
["filesize"]=>
int(78231)
["url"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-3.jpg"
["link"]=>
string(49) "https://www.mens-ex.jp/archives/1190034/p110-t1-3"
["alt"]=>
string(70) "服筋_大臀筋ハムストリングス_ボールレッグカール-3"
["author"]=>
string(2) "39"
["description"]=>
string(0) ""
["caption"]=>
string(0) ""
["name"]=>
string(9) "p110-t1-3"
["status"]=>
string(7) "inherit"
["uploaded_to"]=>
int(1190034)
["date"]=>
string(19) "2021-02-26 05:37:56"
["modified"]=>
string(19) "2021-02-26 05:40:33"
["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(452)
["sizes"]=>
array(18) {
["thumbnail"]=>
string(74) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-3-150x150.jpg"
["thumbnail-width"]=>
int(150)
["thumbnail-height"]=>
int(150)
["medium"]=>
string(74) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-3-300x181.jpg"
["medium-width"]=>
int(300)
["medium-height"]=>
int(181)
["medium_large"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-3.jpg"
["medium_large-width"]=>
int(750)
["medium_large-height"]=>
int(452)
["large"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-3.jpg"
["large-width"]=>
int(750)
["large-height"]=>
int(452)
["1536x1536"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-3.jpg"
["1536x1536-width"]=>
int(750)
["1536x1536-height"]=>
int(452)
["2048x2048"]=>
string(66) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P110-T1-3.jpg"
["2048x2048-width"]=>
int(750)
["2048x2048-height"]=>
int(452)
}
}
["entry_gallery_description"]=>
string(0) ""
}
[3]=>
array(2) {
["entry_gallery_image"]=>
array(24) {
["ID"]=>
int(1190159)
["id"]=>
int(1190159)
["title"]=>
string(11) "P111-T2-1-2"
["filename"]=>
string(15) "P111-T2-1-2.jpg"
["filesize"]=>
int(66187)
["url"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-1-2.jpg"
["link"]=>
string(51) "https://www.mens-ex.jp/archives/1190034/p111-t2-1-2"
["alt"]=>
string(64) "服筋_大臀筋ハムストリングス_ダンベルランジ-1"
["author"]=>
string(2) "39"
["description"]=>
string(0) ""
["caption"]=>
string(0) ""
["name"]=>
string(11) "p111-t2-1-2"
["status"]=>
string(7) "inherit"
["uploaded_to"]=>
int(1190034)
["date"]=>
string(19) "2021-02-26 08:50:25"
["modified"]=>
string(19) "2021-02-26 08:50:29"
["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(452)
["sizes"]=>
array(18) {
["thumbnail"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-1-2-150x150.jpg"
["thumbnail-width"]=>
int(150)
["thumbnail-height"]=>
int(150)
["medium"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-1-2-300x181.jpg"
["medium-width"]=>
int(300)
["medium-height"]=>
int(181)
["medium_large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-1-2.jpg"
["medium_large-width"]=>
int(750)
["medium_large-height"]=>
int(452)
["large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-1-2.jpg"
["large-width"]=>
int(750)
["large-height"]=>
int(452)
["1536x1536"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-1-2.jpg"
["1536x1536-width"]=>
int(750)
["1536x1536-height"]=>
int(452)
["2048x2048"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-1-2.jpg"
["2048x2048-width"]=>
int(750)
["2048x2048-height"]=>
int(452)
}
}
["entry_gallery_description"]=>
string(0) ""
}
[4]=>
array(2) {
["entry_gallery_image"]=>
array(24) {
["ID"]=>
int(1190160)
["id"]=>
int(1190160)
["title"]=>
string(11) "P111-T2-2-2"
["filename"]=>
string(15) "P111-T2-2-2.jpg"
["filesize"]=>
int(64849)
["url"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-2-2.jpg"
["link"]=>
string(51) "https://www.mens-ex.jp/archives/1190034/p111-t2-2-2"
["alt"]=>
string(64) "服筋_大臀筋ハムストリングス_ダンベルランジ-2"
["author"]=>
string(2) "39"
["description"]=>
string(0) ""
["caption"]=>
string(0) ""
["name"]=>
string(11) "p111-t2-2-2"
["status"]=>
string(7) "inherit"
["uploaded_to"]=>
int(1190034)
["date"]=>
string(19) "2021-02-26 08:50:38"
["modified"]=>
string(19) "2021-02-26 08:50:46"
["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(452)
["sizes"]=>
array(18) {
["thumbnail"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-2-2-150x150.jpg"
["thumbnail-width"]=>
int(150)
["thumbnail-height"]=>
int(150)
["medium"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-2-2-300x181.jpg"
["medium-width"]=>
int(300)
["medium-height"]=>
int(181)
["medium_large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-2-2.jpg"
["medium_large-width"]=>
int(750)
["medium_large-height"]=>
int(452)
["large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-2-2.jpg"
["large-width"]=>
int(750)
["large-height"]=>
int(452)
["1536x1536"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-2-2.jpg"
["1536x1536-width"]=>
int(750)
["1536x1536-height"]=>
int(452)
["2048x2048"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-2-2.jpg"
["2048x2048-width"]=>
int(750)
["2048x2048-height"]=>
int(452)
}
}
["entry_gallery_description"]=>
string(0) ""
}
[5]=>
array(2) {
["entry_gallery_image"]=>
array(24) {
["ID"]=>
int(1190161)
["id"]=>
int(1190161)
["title"]=>
string(11) "P111-T2-3-2"
["filename"]=>
string(15) "P111-T2-3-2.jpg"
["filesize"]=>
int(65486)
["url"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-3-2.jpg"
["link"]=>
string(51) "https://www.mens-ex.jp/archives/1190034/p111-t2-3-2"
["alt"]=>
string(64) "服筋_大臀筋ハムストリングス_ダンベルランジ-3"
["author"]=>
string(2) "39"
["description"]=>
string(0) ""
["caption"]=>
string(0) ""
["name"]=>
string(11) "p111-t2-3-2"
["status"]=>
string(7) "inherit"
["uploaded_to"]=>
int(1190034)
["date"]=>
string(19) "2021-02-26 08:50:56"
["modified"]=>
string(19) "2021-02-26 08:51:00"
["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(452)
["sizes"]=>
array(18) {
["thumbnail"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-3-2-150x150.jpg"
["thumbnail-width"]=>
int(150)
["thumbnail-height"]=>
int(150)
["medium"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-3-2-300x181.jpg"
["medium-width"]=>
int(300)
["medium-height"]=>
int(181)
["medium_large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-3-2.jpg"
["medium_large-width"]=>
int(750)
["medium_large-height"]=>
int(452)
["large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-3-2.jpg"
["large-width"]=>
int(750)
["large-height"]=>
int(452)
["1536x1536"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-3-2.jpg"
["1536x1536-width"]=>
int(750)
["1536x1536-height"]=>
int(452)
["2048x2048"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T2-3-2.jpg"
["2048x2048-width"]=>
int(750)
["2048x2048-height"]=>
int(452)
}
}
["entry_gallery_description"]=>
string(0) ""
}
[6]=>
array(2) {
["entry_gallery_image"]=>
array(24) {
["ID"]=>
int(1190162)
["id"]=>
int(1190162)
["title"]=>
string(11) "P111-T3-1-2"
["filename"]=>
string(15) "P111-T3-1-2.jpg"
["filesize"]=>
int(66205)
["url"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-1-2.jpg"
["link"]=>
string(51) "https://www.mens-ex.jp/archives/1190034/p111-t3-1-2"
["alt"]=>
string(67) "服筋_大臀筋ハムストリングス_ボールスクワット-1"
["author"]=>
string(2) "39"
["description"]=>
string(0) ""
["caption"]=>
string(0) ""
["name"]=>
string(11) "p111-t3-1-2"
["status"]=>
string(7) "inherit"
["uploaded_to"]=>
int(1190034)
["date"]=>
string(19) "2021-02-26 08:51:31"
["modified"]=>
string(19) "2021-02-26 08:51:34"
["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(452)
["sizes"]=>
array(18) {
["thumbnail"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-1-2-150x150.jpg"
["thumbnail-width"]=>
int(150)
["thumbnail-height"]=>
int(150)
["medium"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-1-2-300x181.jpg"
["medium-width"]=>
int(300)
["medium-height"]=>
int(181)
["medium_large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-1-2.jpg"
["medium_large-width"]=>
int(750)
["medium_large-height"]=>
int(452)
["large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-1-2.jpg"
["large-width"]=>
int(750)
["large-height"]=>
int(452)
["1536x1536"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-1-2.jpg"
["1536x1536-width"]=>
int(750)
["1536x1536-height"]=>
int(452)
["2048x2048"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-1-2.jpg"
["2048x2048-width"]=>
int(750)
["2048x2048-height"]=>
int(452)
}
}
["entry_gallery_description"]=>
string(0) ""
}
[7]=>
array(2) {
["entry_gallery_image"]=>
array(24) {
["ID"]=>
int(1190163)
["id"]=>
int(1190163)
["title"]=>
string(11) "P111-T3-2-2"
["filename"]=>
string(15) "P111-T3-2-2.jpg"
["filesize"]=>
int(65132)
["url"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-2-2.jpg"
["link"]=>
string(51) "https://www.mens-ex.jp/archives/1190034/p111-t3-2-2"
["alt"]=>
string(67) "服筋_大臀筋ハムストリングス_ボールスクワット-2"
["author"]=>
string(2) "39"
["description"]=>
string(0) ""
["caption"]=>
string(0) ""
["name"]=>
string(11) "p111-t3-2-2"
["status"]=>
string(7) "inherit"
["uploaded_to"]=>
int(1190034)
["date"]=>
string(19) "2021-02-26 08:51:43"
["modified"]=>
string(19) "2021-02-26 08:51:47"
["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(452)
["sizes"]=>
array(18) {
["thumbnail"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-2-2-150x150.jpg"
["thumbnail-width"]=>
int(150)
["thumbnail-height"]=>
int(150)
["medium"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-2-2-300x181.jpg"
["medium-width"]=>
int(300)
["medium-height"]=>
int(181)
["medium_large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-2-2.jpg"
["medium_large-width"]=>
int(750)
["medium_large-height"]=>
int(452)
["large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-2-2.jpg"
["large-width"]=>
int(750)
["large-height"]=>
int(452)
["1536x1536"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-2-2.jpg"
["1536x1536-width"]=>
int(750)
["1536x1536-height"]=>
int(452)
["2048x2048"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-2-2.jpg"
["2048x2048-width"]=>
int(750)
["2048x2048-height"]=>
int(452)
}
}
["entry_gallery_description"]=>
string(0) ""
}
[8]=>
array(2) {
["entry_gallery_image"]=>
array(24) {
["ID"]=>
int(1190164)
["id"]=>
int(1190164)
["title"]=>
string(11) "P111-T3-3-2"
["filename"]=>
string(15) "P111-T3-3-2.jpg"
["filesize"]=>
int(66555)
["url"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-3-2.jpg"
["link"]=>
string(51) "https://www.mens-ex.jp/archives/1190034/p111-t3-3-2"
["alt"]=>
string(67) "服筋_大臀筋ハムストリングス_ボールスクワット-3"
["author"]=>
string(2) "39"
["description"]=>
string(0) ""
["caption"]=>
string(0) ""
["name"]=>
string(11) "p111-t3-3-2"
["status"]=>
string(7) "inherit"
["uploaded_to"]=>
int(1190034)
["date"]=>
string(19) "2021-02-26 08:52:10"
["modified"]=>
string(19) "2021-02-26 08:52:14"
["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(452)
["sizes"]=>
array(18) {
["thumbnail"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-3-2-150x150.jpg"
["thumbnail-width"]=>
int(150)
["thumbnail-height"]=>
int(150)
["medium"]=>
string(76) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-3-2-300x181.jpg"
["medium-width"]=>
int(300)
["medium-height"]=>
int(181)
["medium_large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-3-2.jpg"
["medium_large-width"]=>
int(750)
["medium_large-height"]=>
int(452)
["large"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-3-2.jpg"
["large-width"]=>
int(750)
["large-height"]=>
int(452)
["1536x1536"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-3-2.jpg"
["1536x1536-width"]=>
int(750)
["1536x1536-height"]=>
int(452)
["2048x2048"]=>
string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/03/P111-T3-3-2.jpg"
["2048x2048-width"]=>
int(750)
["2048x2048-height"]=>
int(452)
}
}
["entry_gallery_description"]=>
string(0) ""
}
}
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。
今月の服筋は……大臀筋、ハムストリングス
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。
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。