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。
今日は女性向けに、家でできるおすすめトレーニングを執筆してみるよ。
今、コロナウィルスの影響で仕事やジムなんかのスポーツ環境が自粛状態になり、運動量が減ってしまっている人が多いんじゃないかな。
前回執筆した記事は、はっきりと男性用だったから、今回は女性向け。
主にダイエットやヒップアップなんかにフォーカスして選んでみる。
尚、今回の記事は、よく女性雑誌に書いてあるような、「SNSに載せられそうなやつ」「楽しそうで効果が出そう」「女性らしい、それっぽいやつ」は完全に除外。
本当に高い運動量になる、本当に効果のでるものだけに限定してみる。
念のためだけど、膝とか腰とかに怪我の無い、健康な女性をイメージして書くから、その辺は注意して実施して欲しい。
その① ビリーズブートキャンプ
はい、出ましたビリーズブートキャンプ。
はっきり言って、めちゃくちゃキツく、効果も高い。
２日に１回、気合で遂行しよう。
運動不足の人なら、逆に体が引き締まった状態で自粛解除とかありそう。
必要なのは「やる気」だけで、隊長の真似をするだけだ！
過去にこんな記事も執筆してるよ。
その② ランニング
はっきり言って、有酸素運動は効率が低い。
ここでおすすめしたいのは、インターバル走というもの。
やり方は簡単。
①１分、全力で走る
②歩いて元の場所に戻る
これを5~10セット繰り返す。
サラっと書いたけど、１分の全力疾走はとんでもなくハードで、とんでもなくカロリーを消耗する。
全力疾走は人目が気になる？知らんそんなもん。
より効率の良い方法として、１分程度で全力で走りきれる距離を決めてしまおう。（この公園から、あの建物まで、など）
で、毎回のダッシュのタイムを計測してみる。
日々短くなっていけば最高だ。
マジでサラっと書いてるけど、やったらわかる、良くも悪くも地獄。
尚、必ずクッション性の高いシューズを用意すること。
その③ スクワット
正しいフォームはきんにくんに任せた！
やはり自宅でできるトレーニングとして大変優秀だ。
体力に合わせて、10～30回程度を3~5セットほどやろう。
慣れてくると、少しずつ楽に感じると思う。
その場合は、しゃがんだ時に1秒止まる、立ったときに膝を伸ばしきらない、などで負荷がより上がる。
足の幅などを変えて刺激を変化させるのもいいね。
その④ ヒップスラスト
正しいフォームは山本先生に任せた！
ヒップスラストはお尻を鍛えるのに、本当に有効。
ジムでコンテストレベルの人ですら積極的に採用しているトレーニングだ。
で、実はこれ家でもハードにできる。
ダンベルがなくてもペットボトルの水でOK。
より高く挙げるイメージを強く持つことや、トップで1秒静止、下まで下ろしきらない、などのテクニックを使えばかなりハードにできる。
片足でやるのもいいが、上級者向け。
これも体力に合わせて10～30回程度を3~5セットほどやろう。
その⑤ アブローラー
フォームは見知らぬトレーナーさんに任せた！
このアブローラーってフォームがめちゃくちゃ難しい。
アブローラーでyoutube検索して上から5つくらい見たけど、この動画の人以外全員間違った指導をしていた。
「猫背になる」がマジで大切だからな！
これも、もちろんできる範囲で、5~15回を3セットほど。
99%の人が、まともにできないと思うが、もう努力としか言えない。
最初、ローラーの動く幅は30cmでもいい。
まとめ
- ビリーズブートキャンプ
- ランニング
- スクワット
- ヒップスラスト
- アブローラー
- 頑張る
以上！よかったらシェアをお願いします！
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