自重トレーニングだけでマッチョになれますか?現役ボディビルダーが画像を使って回答します

おはよー!
現役トレーナー、現役ボディビルダーの健っす。

今日はよくある質問で、「自重トレーニンだけでマッチョになれるのか」という質問に回答するよ。

自重トレーニングとは簡単に言うと、ダンベルやバーベルなどの外部的な重たさを利用せず、腕立て伏せや懸垂、スクワットなどの自らの体重を使った筋トレの事。
自重トレーニングのメリットはなんといっても手軽さ
ジムに行かなくてもいいし、お金もかからず自分のペースでトレーニングができる。
また、どうしてもジムにいけない環境にある人や、コロナウィルスの関係で家でなんとか筋トレをするしかないなど、一定の需要は間違いなくある。

で、この自重トレーニングでマッチョになれるのか

結論から言うと、マッチョになれるよ

自重トレーニングの限界の体は?

自重トレーニングの神、みたいなこと書かれてた人
体操
ボクシング

ね?かなりマッチョでしょう。
自重トレーニングとはいえ、馬鹿にできない筋量だ。

とは言え、3名とも「人生を掛ける」と言ってもいいほどの努力をしてきているわけで、とんでもない熱量が必要であることを理解して欲しい。

というか、99.9%の人は自重トレーニングでここまで到達するのは無理だと思う
主にモチベーションの観点で。

現実的に、自重トレーニングで到達できるレベルは?

根拠はないんだけど、俺の思う「これくらいならいけるんちゃう?」っていうレベル。
それでも2年や3年は、必死に唸り声を上げるような自重トレーニングをしないといけないんだけど。

でも実際のところ、日本人の8割くらいの人はこのくらいのレベルであれれば満足しそうだ
逆に、これ以上のレベルを目指したいのであれば、筋トレの器具を購入したり、素直にジムに行くほうがいいと思う。

おすすめの自重トレーニングは?

こちらの記事を参考にして欲しい。

現実的に考えて、やはり懸垂がかなり有効
次点で腕立て伏せ

両方、リュックにペットボトルを入れて加重できるように出来ると効果倍増。
パワーグリッププロテインはあったほうがいい。

何よりも大切なのは「継続」
3ヶ月、最低でも週に2回、全力の自重トレーニングをしてみよう。
多少、体の変化が出るはずだ。

逆に自重トレーニングで到達不能なレベルは?

コンテストに立つ人のレベルは不可能だ。

俺。(一番右)
フィジークのジェレミー。ほんま好き。
ボディビルダー、フィル。ほんま好き。

こういうレベルは到達不能。
目標にしたい場合は素直にジムに入会すること。

まとめ

  • マッチョになれる
  • ただしとてつもない努力が必要
  • そこそこのレベルであれば自重でも可能
  • コンテストレベルにはなれない

以上!よかったらシェアをお願いいたします!

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