こんにちはー！
現役ボディビルダー、現役トレーナーの健っす。
今日は大人気のトレーニング「スクワット」のフォームが安定しない人に向けた記事だよ！
対象者は、いわいる中級者向け。
イメージ的には男性で、自分の体重と同重量が10回ギリギリ上がる人くらいのレベルの人へ向けるよ。
スクワットって大人気の種目で、いろんなメディアでもオススメされているんだけど、大変危険で、フォームが難しい種目なんだよね。
はっきり言って、半分程度の人が誤ったフォームでやっていると思っている。
今日は、少しでもあなたのスクワットのフォームが安定するように、または今後より伸びていくようにアドバイスする。
重量設定に関する記事はこちら。
似た感じのベンチプレスに関する記事はこちら。
これらも合わせて読んでほしいね。
バーベルを首の後ろ、中心に置いていない
ベンチプレスでもよくあるんだけど、真ん中を持っていないんだね。
いやいやそんなことない！とお思いだろうが、バーベルが水平に安定しない理由の多くがこれ。
ヤジロベーなのに真ん中を持たないイメージだ。致命的。
だがしかし、バーベルを担ぐと中心が分かりにくい！
対処法をまとめておく。
- 手の幅をmm単位でしっかり合わせる
もちろんこれは重要なんだけど、手幅があってても肩甲骨の柔軟性の差などから、結局担ぐ位置がずれることもある。 - 担ぐ直前に、状態を前傾させて、手の幅と首の位置関係を確認する
大抵これで大丈夫。 - 第三者に見てもらう
スタッフやパートナーに確認してもらうと最高。でもこっちから言わないと、意外と気づいてもらえないと思う。
足の位置がバラバラ
スタンスには沢山のタイプがあって、あまり正解はないと思っていい。
スタンダードには、肩幅か、それより少し広いくらいの足幅と、少し足を八の字にする（スキーの逆）
が、ここで言いたいことは、左右に差がある人が多いんだ。
正面の壁や鏡に対して、左足の方が前に出ているとかだね。
指摘すると「そんな馬鹿な」みたいな雰囲気になるけど、実際ずれているからね。
結構これもある。
対処方法は超シンプルで、足幅を決める際は、実際に足をみてきっちり設定しよう。
ここで時間を掛けると体力を消耗するから、できれば3歩以内で手早く決めたいところ。
腰が左右どちらかにブレる
これもよくある。
しゃがんだ時に腰（骨盤）が、大きく左右どちらか一方に歪む。
この理由なんだけど、もちろん癖や、筋力差もあるんだけど、ずばりハムストリングスや臀部などの「左右の柔軟性の差」が原因になっていることが多い。
しゃがんだ時に、骨盤が右に、左膝が前に、右膝があまり前に出ない、という人は右のハムストリングスや臀部が硬い可能性が高い。左以上に右を重点的にストレッチをしっかりしよう。
逆の人は逆。
ローバーができていない
ローバーはやったほうがいい。
スクワットパッドを使うなんてとんでもない行為だ。
自ら重心を高めて不安定になるようなことをしているようなもの。
これは「上級者」になりたいなら早急に対策すべきだ。
そもそも正しいスクワットのフォームになっていない
横から見たとき、膝を前に出してはいけない、というのは間違ったアドバイスだ。
逆に、もちろん極端に膝が前に出ているフォームもNG。
これらは人によってやりやすいフォームが異なる、という考え方が妥当。
ローバーや、グリップ、足幅や、八の字具合にもこだわりが必要だ。
俺はスクワットのフォームに関する記事を書いていないので、youtubeなどで調べてみて。
上記と同じようなことを言っていたら信頼できると思う。
逆に、手幅はここ、足幅はこれ、膝は前に出さない、などと言っていたら、その人は勉強不足。
ここから先は、トレーナーが言いたいこと
- ちゃんとしゃがめ
公式のルールがあって、太ももが地面と水平までしゃがまないと成功がもらえないんだ。で、大抵の人は結構浅い。一応、水平よりも多少浅い程度であれば、トレーニングとしての効果は充分出る。柔軟性が乏しい人は、むしろ水平までしゃがまない方がバランスよくできるとは思う。
が、例えば太ももが45度や、もっと浅い人は大勢いる。たぶん、脚を鍛えたいんじゃなくて「やりたい」んだね。
大抵「ここまでしかしゃがめてないですよ」と指摘すると、「もっとしゃがめていると思っていた」となることが多いね。
膝を極端に曲げずに、重りだけが妙に伸びてしまうと腰や肘の怪我リスクが増えそうだ。 - セーフティーバーを設置して
これマジで危ない。
仮に立ってこれなかったり、つまずいて転んだりしたら危ないでしょ、どう考えても。
「あまり重くしないので」と言われるが、横から人がぶつかってくる想定ができていないね。
逆にセーフティーバーを設定しないメリットを教えていただきたい。
精神的安心感はもちろん、しゃがみ幅の目安にも使える。 - 他人に記録を自慢するなら、しゃがみ幅も言え
ハードコアなジムであれば「俺スクワット180kg！」と自慢されても、それ公式記録？と火の玉ストレートのツッコミが入る。
まとめ
バーを載せる場所や、足の置き場所など、初歩的な歪みがないかチェック。
次点で左右の柔軟性の差が現れるかも。
以上！
コメント
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