腹筋に関するQ&A!腹筋は毎日していいの?

こんにちはー!
現役トレーナー、現役ボディビルダーの健っす!
今日は腹筋に関するよくある質問をザザっと紹介してみるよ。

ちなみに画像は俺の腹筋だよ。
多少は信ぴょう性が出るだろうか。

①腹筋は毎日していいですか?

毎日してもいいけど、効率は最悪だと思う。
確かに腹筋は回復が早い部位だと思うけど、それは二頭筋や三角筋も同じこと。
こっちは毎日しないよね?
なんで腹筋だけは特別みたいに言うんだろう?不思議。

具体的には、毎日やっても効果は出ると思う。
実際に毎日やって素晴らしい腹筋をしている人はいるし、毎日同じ部位をトレーニングすると言う理論もあるにはある。

否定的に言うけど、何年も毎日腹筋をやっているということは、強度が低いからできている証拠だよね。
俺は週に1回に満たない頻度で、毎日やっている人くらいの腹筋には到達していると思う。
効率よく行きたいね。

②腹筋で効率が良いと思う種目は?

  • アブドミナルベンチ(マシンの腹筋)
  • アブローラー フォーム紹介

家でできることなら、このアブローラーが最強。
ただしフォームが難しい。

寝たり起き上がったりする腹筋は、凄く非効率。

③下腹と横腹のトレーニングはやる?

俺は下っ腹と、横腹はやらない。
やったほうがいいのはもちろんなんだけど、気力がない。
でもこれくらいの腹筋にはなる。

トレーニングの優先順位は上腹(腹直筋/6パッスス)が圧倒的に高い。

④綺麗なシックスパックスになっていないんだけど修正方法はある?

ない。
完全に生まれ持ったものなので、努力で補うしかない。

ちなみに俺の腹筋も互い違いになっているが、なんか目立たないでしょ?
理由は「そこに注目する前に、すげぇ割れていることに注視するから」だ。

⑤お腹の脂肪を燃やすために腹筋するのは有効か?

ほぼ効果がない。
食事の管理を頑張ったほうが1000倍くらい効率がいいよ!

⑥スクワットやデッドリフトをしっかりやり込めば、腹筋は必要ない?

確かに体感を強く使うトレーニングなので、やらなくてもしっかりと割れていくことが多い。
どのレベルまで達したいかで変わると思うが、減量後の自分のお腹を見て、納得できるならやらなくていいんじゃないかな。
腹筋は結構個人差が生まれるからね。
先天性と言いたくなるほど、元々デッドリフトが強い人は、腹筋一切なしで素晴らしい腹筋をしている。

⑦腹筋をしてもに上手くお腹に刺激がいかない

ほぼ全部の腹筋に言えることだけど、

  • 腹筋の収縮は骨盤の後傾(猫背でだらし無い姿勢)
  • 腹筋の伸展は骨盤の前傾(腰を反らす)
  • 腰を丸めたり、反らしたりすることが重要
  • 起き上がったり寝転がったりと言う意識はあまりよくない

まとめ

腹筋大切!
以上!

よかったらシェアをお願いね!

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