【コロナ対策】マジのガチのトレーナーが、家でできるトレーニングを考えてみる【ジム難民】

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、家でできるトレーニング、について書いてみるよ。
タイトルは分かりやすさのために、家でできると書いたんだけど、今回の本質は「ジムに行かなくてもできる」と言う感じ。

コロナウィルスの感染が拡大して、ジムによっては休館してしまっているよね。
幸い俺のホームジムは元気いっぱいで営業しているが、それも今後どういう対応になるかは不鮮明だ。
という訳で、俺が突然ジムに行けなくなったら何をするのか、どうぞ。
ちなみに、友人のホームジムに行く、みたいな裏技はナシね。

その① チンニング(懸垂)

特別なトレーニング器具がなくても、かなりハードにトレーニングできるのが懸垂だ。
頑丈なロープがあれば、腰に重りをぶら下げることもできるね。

家にぶら下がれる場所を作るもよし、公園に行くのもよし。
俺なら公園に行くね。

詳しいフォームなどはyoutubeで検索。
バリエーションは結構ある。

  • 順手で広めに持つ 広背筋狙い
  • 逆手で広めに持つ 大円筋狙い
  • 逆手で狭めに持つ 広背筋下部、上腕二頭筋狙い
  • 順手で反って上がる 広背筋下部狙い
  • 順手で鉄棒が頭の後ろに来るように上がる 大円筋、僧帽筋狙い

これらを重りを変動させながらやると、超ハードにできると思う。
合計で15セットはやってしまってもいい。

メインで鍛えられる筋肉は背中の筋肉だけど、ガムシャラに重たい重量を持って、腕や肩に効いてしまってもいいと思う。
とにかく、特別な器具がなくてハードにできるトレーニングは限られるからね。

もちろんパワーグリップPROは使おう。
必須。

その② アブローラー

通称コロコロ。
通販でよく売っていた腹筋の器具で、超ハードに腹筋を鍛えることができる。

ただし注意点があって、めちゃくちゃフォームが難しい。
こちらもyoutubeなどで検索して、しっかり腹筋に効いている感じと、腰が安全かどうか、練習してみてほしい。

リュックに重りを詰めて、背負った状態でやると本当にハードにトレーニング出来ると思う。
チンニングと同じく、ある程度ガムシャラにやって、腕や肩に効いてしまってもいいと思うよ。

その③ プッシュアップ(腕立て伏せ)

上記の2つと比較すると、どうしても負荷が弱くなってしまう。

プッシュアップバーを使って、クソ重たいリュックを背負った状態でやったり、妻や彼女を背中に乗せた状態でやれば、かなりハードにできるだろう。
脚を椅子の上においてやれば、若干大胸筋の上部に効いたりもする。

その④ スプリント(全力疾走)

全力で1分ほどダッシュ。3分休憩。
これを15セットも繰り返せば、選手でもない限り下半身はボロボロだ(いい意味で)

注意点とすれば、クッションがしっかり効いたシューズを選ぶことと、場所を誤ると変な人に見られると言うところか。

具体的にどういうメニューにする?

完全にジムが休みになってしまったら、上記4種目を、週5~6回の頻度でルーティンさせる。

具体的なメニューと書いたが、そんなカッコいいものはない。
各々を全力で取り組んで、重りか反復回数をひたすら増やすのみ。
2ヶ月も休みになろうものなら、100mのタイムが2秒くらい縮まっていそうだな!

まとめ

  • チンニング(懸垂)
  • アブローラー(コロコロ)
  • ブッシュアップ(腕立て伏せ)
  • スプリント(全力疾走)
  • 以上をひたすらハードに行う

以上!よかったらシェアをお願いいたします。

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