【スーツが似合うカラダになる】内転筋群を鍛えるトレーニング方法3選

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string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-1-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-1-300x181.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(181) ["medium_large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-1.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(452) ["large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-1.jpg" ["large-width"]=> int(750) ["large-height"]=> int(452) } } ["entry_gallery_description"]=> string(0) "" } [1]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1195770) ["id"]=> int(1195770) ["title"]=> string(12) "ME2105-125-2" ["filename"]=> string(16) "ME2105-125-2.jpg" ["filesize"]=> int(67704) ["url"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-2.jpg" ["link"]=> 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["medium_large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-2.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(452) ["large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-2.jpg" ["large-width"]=> int(750) ["large-height"]=> int(452) } } ["entry_gallery_description"]=> string(0) "" } [2]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1195771) ["id"]=> int(1195771) ["title"]=> string(12) "ME2105-125-3" ["filename"]=> string(16) "ME2105-125-3.jpg" ["filesize"]=> int(66311) ["url"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-3.jpg" ["link"]=> string(52) "https://www.mens-ex.jp/archives/1195786/me2105-125-3" ["alt"]=> string(27) "ボールアダクター3" ["author"]=> string(2) "39" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(12) "me2105-125-3" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1195786) ["date"]=> string(19) "2021-04-05 07:43:34" ["modified"]=> string(19) "2021-04-05 08:49:58" ["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(12) { ["thumbnail"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-3-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-3-300x181.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(181) ["medium_large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-3.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(452) ["large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-3.jpg" ["large-width"]=> int(750) ["large-height"]=> int(452) 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["sizes"]=> array(12) { ["thumbnail"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-4-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-4-300x181.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(181) ["medium_large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-4.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(452) ["large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-4.jpg" ["large-width"]=> int(750) ["large-height"]=> int(452) } } ["entry_gallery_description"]=> string(0) "" } [4]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1195773) ["id"]=> int(1195773) ["title"]=> string(12) "ME2105-125-5" ["filename"]=> string(16) "ME2105-125-5.jpg" ["filesize"]=> int(82626) ["url"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-5.jpg" ["link"]=> string(52) "https://www.mens-ex.jp/archives/1195786/me2105-125-5" ["alt"]=> string(39) "ボールサイドレッグレイズ2" ["author"]=> string(2) "39" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(12) "me2105-125-5" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1195786) ["date"]=> string(19) "2021-04-05 07:43:35" ["modified"]=> string(19) "2021-04-05 08:49:58" ["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(12) { ["thumbnail"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-5-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-5-300x181.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(181) ["medium_large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-5.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(452) ["large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-5.jpg" ["large-width"]=> int(750) ["large-height"]=> int(452) } } ["entry_gallery_description"]=> string(0) "" } [5]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1195774) ["id"]=> int(1195774) ["title"]=> string(12) "ME2105-125-6" ["filename"]=> string(16) "ME2105-125-6.jpg" ["filesize"]=> int(80886) ["url"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-6.jpg" ["link"]=> string(52) "https://www.mens-ex.jp/archives/1195786/me2105-125-6" ["alt"]=> string(39) "ボールサイドレッグレイズ3" ["author"]=> string(2) "39" ["description"]=> string(0) "" ["caption"]=> 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string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-6.jpg" ["large-width"]=> int(750) ["large-height"]=> int(452) } } ["entry_gallery_description"]=> string(0) "" } [6]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1195775) ["id"]=> int(1195775) ["title"]=> string(12) "ME2105-125-7" ["filename"]=> string(16) "ME2105-125-7.jpg" ["filesize"]=> int(72950) ["url"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-7.jpg" ["link"]=> string(52) "https://www.mens-ex.jp/archives/1195786/me2105-125-7" ["alt"]=> string(36) "ヒップリフトオンボール1" ["author"]=> string(2) "39" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(12) "me2105-125-7" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1195786) ["date"]=> string(19) "2021-04-05 07:43:36" ["modified"]=> string(19) "2021-04-05 08:49:58" ["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(12) { ["thumbnail"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-7-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-7-300x181.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(181) ["medium_large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-7.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(452) ["large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-7.jpg" ["large-width"]=> int(750) ["large-height"]=> int(452) } } ["entry_gallery_description"]=> string(0) "" } [7]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1195776) ["id"]=> int(1195776) ["title"]=> string(12) "ME2105-125-8" ["filename"]=> string(16) "ME2105-125-8.jpg" ["filesize"]=> int(78297) ["url"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-8.jpg" ["link"]=> string(52) "https://www.mens-ex.jp/archives/1195786/me2105-125-8" ["alt"]=> string(36) "ヒップリフトオンボール2" ["author"]=> string(2) "39" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(12) "me2105-125-8" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1195786) ["date"]=> string(19) "2021-04-05 07:43:37" ["modified"]=> string(19) "2021-04-05 08:49:58" ["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(12) { ["thumbnail"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-8-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-8-300x181.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(181) ["medium_large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-8.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(452) ["large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-8.jpg" ["large-width"]=> int(750) ["large-height"]=> int(452) } } ["entry_gallery_description"]=> string(0) "" } [8]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1195777) ["id"]=> int(1195777) ["title"]=> string(12) "ME2105-125-9" ["filename"]=> string(16) "ME2105-125-9.jpg" ["filesize"]=> int(75171) ["url"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-9.jpg" ["link"]=> string(52) "https://www.mens-ex.jp/archives/1195786/me2105-125-9" ["alt"]=> string(36) "ヒップリフトオンボール3" ["author"]=> string(2) "39" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(12) "me2105-125-9" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1195786) ["date"]=> string(19) "2021-04-05 07:43:37" ["modified"]=> string(19) "2021-04-05 08:49:58" ["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(12) { ["thumbnail"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-9-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(77) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-9-300x181.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(181) ["medium_large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-9.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(452) ["large"]=> string(69) "https://www.mens-ex.jp/wp/wp-content/uploads/2021/04/ME2105-125-9.jpg" ["large-width"]=> int(750) ["large-height"]=> int(452) } } ["entry_gallery_description"]=> string(0) "" } }
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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_内転筋を鍛える_メイン

今月の服筋は……内転筋群

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。

内転筋群

内転筋群とは…
股関節を閉じる動作で働く筋肉を総称して「内転筋群」と言う。内転筋群は内ももに沿うように走行しており、大腿四頭筋とのバランスを整えることで見栄えのする真っすぐな脚のラインができる。



ボールを使った美脚トレで人に与える印象も変わる

「もう少し脚のラインを綺麗にしたい」と思うことはないだろうか?

男性でも、下半身のシルエットに関する悩みは少なくないはず。例えば、「意外に脚が太くて全体が重い雰囲気になる」「太ももやひざの間が開きすぎて、脚の形が悪く見える」などといったものだ。スーツ姿にしても、脚のラインをすっきり見せるシルエットラインがあると、周りの人に与える印象が、より洗練されたものになるはずだ。

今回は、バランスボールを使って内転筋群、太もも内側の「内転筋」やヒップ外側の「中臀筋」を鍛えるトレーニングを紹介したい。内転筋や中臀筋を鍛えることで、ひざやもも周りが引き締まり、足がまっすぐ綺麗に、そして長く見えるという視覚効果を引き出すことが可能になるのだ。

今日は何する?何着る?

365DAYS今日のVゾーン

2021

Autumn VOL.327

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