こんにちはー！
現役トレーナー、現役ボディビルダーの健です。
今日は、筋トレ上級者はみんなやっている「意識」について噛み砕いて説明するよ。
例えばすごいマッチョでもサイドレイズ5kgで、ウンウン唸りながら頑張っていることがあるんだけど、初心者は同じ5kgでも普通に同じ回数ができてしまったりする。
これを皆さんは「強い意識」と言うが、具体的になにをしているか分からないよね。
今日はそこのところ、しっかり説明するよ。
筋トレ中の「意識」って何？
まず初心者の人に頑張って欲しいのはこの「意識」なんだ。
簡潔に言うと「鍛えたい部位がしっかりしんどいか」だね。
例えば筋トレで難しいと言われている背中のトレーニングで、適当にやってしまったとしよう。
結果的にカラダでどこがしんどいかを考えてみると、腕やん。
こうなると、意識ができていないということ。
またはフォームが致命的に悪いなどの原因があるかもしれない。
繰り返しになるが、筋トレしている真っ最中は、鍛えたい部位がしっかりしんどいか、という実感がないとダメだと思ってくれ。
上級者がやっている究極の意識とは
冒頭でも書いた、上級者がサイドレイズ5kgでへとへとになっている、あれだね。
これは「力を抜いていないだけ」なんだよ。
え、そんなことだけ？と思うかもしれないが、実は本当にこれだけ。
例えばサイドレイズだと、高い位置で一瞬止まって、下まで下ろしきらない。
チェストプレスなら、肘を伸ばしきってロックしない。
ラットプルなら、引ききったところで一瞬止まって、重りを下ろすときも背中がしんどいまま、肘を伸ばしきらずにもう一回、など。
個々のトレーニングで若干の差はあれど「対象の筋肉の力を抜かないように反復」しているだけなんだよね。
このフォームと意識が高まると、思いのほか簡単に筋肉を疲労に追い込むことができる。
上級者は長い経験の中で、自然にこのテクニックを習得するわけだね。
ちゃんと考えれば、別に特別な高等な技ってわけでもない。
今日から実践しよう！
この対極のセリフが「腹筋を100回やってます！」
なんも意識してないよね。
腹筋を鍛えたい、疲労させたいと考えているんじゃなくて、100回するという目的になってしまっている。
非常に悪いケースだ。
100回できる要因は、力を抜きながら、一休みしながらやっているから。
俺は15回でヘトヘトにできるよ。
さてどっちが効率がいいだろうか。
筋肥大を目指したいなら、重量重視とフォーム重視で分けるべき
ここまでの記事は「フォーム重視」のことなんだね。
オススメなのは、筋トレのメニューの後半にやること。
筋トレの前半には、ここまで書いてきた意識はほぼ度外視していいと思う。
とにかく重量にこだわりを持ってねってこと。
「ほぼ度外視」のほぼって言うのが俺らしいところで、フォームや意識を日々鍛錬しておけば、高重量でも効率のいいフォームが無意識にできるようになるはずだ。
まとめ
- 「意識」とは対象の筋肉が凄くしんどいこと
- 上級者は「力を抜かない」
- 筋肥大を目指すなら、高重量とフォーム重視、両方やるべき
以上！
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