前腕を太くする方法!素質や環境が大きな要因かも。現役ボディビルダーがさくっと解説してみる。

こんにちはー!現役ボディビルダー、現役トレーナー、健っす。
今日は、「前腕」についての記事だよ。

「前腕部」とはここだ!

前腕ってのは、一般的に言う手首の部分。
本来は手首から肘までの範囲を指す。

で、この部分はTシャツから露出することもあり、マッチョに見えるためには結構重要な場所で、高頻度で太くしたいと質問を受ける。
尚この画像は5年くらい前に、長崎で佐世保バーガー食べてるところ。

ちなみに当たり前だけど、太くするためにはトレーニングしかない
後述するのでちょっと待って。

素質が大きな要素?

例えば分かりやすいところで言うと、手首の太さは完全に素質だ。
よく俺の手首を見て、「トレーニングで太くなったのですか?」と言われるが、俺の手首の太さは普通。
実は手首は筋トレによって1%くらいしか太くならない。
理由は、もうこの部分って骨じゃん
どんなにトレーニングしても、ここはほぼほぼ変化しない。

ではなぜ手首が太く見えるのか?

理由はこの赤い部分が太いから、手首までがたくましく見えたってだけ。
この赤い部分を筋肉の筋腹って呼んで、こちらは太くなる性質がある
ちなみに手首付近の白いところは腱。ほぼ太くならない。

で、素質ってところなんだけど、この筋腹と腱の長さの割合が生まれつき違うんだ。
つまり、腱が長い人は太くなりにくく、筋腹が長い人は太くなりやすい性質がある。

どうやって判断するか?とりあえず筋トレしましょ。

環境が大きな要素?

これもすごくあるね。
例えば小学生から柔道をやっている人、ほぼ前腕はかなり発達しているはず。
子供の頃から重たいものをよく持っていたり、小学生の時に腕相撲が流行ったり。
この幼少期からの経験というのは大人になっても残されているというエビデンスがある。
流石に小学生の頃の体験だ、努力というよりは環境の差といってもいいと思うんだ。

似たような事例で、ふくらはぎが太い女性は昔太っていたことが多い。
逆にふくらはぎが細いのに太っていたら、昔痩せていた。
長い期間体重が重い、長い期間体重が軽い、この2つがふくらはぎに大きな影響を与えているんだね。
飲み会で言うと盛り上がるで。

筆者はどんな前腕のトレーニングをしている?

俺が太いと言われる理由は、そりゃもう筋トレをしているからなんだけど、実は前腕のトレーニングは一切していないんだ。
背中のトレーニングや、二頭筋のトレーニングでオマケとして刺激されて、発達したに過ぎない。

そもそも前提として、俺は全然太くない。上には上がいる。
しかも努力していないときたもんだ。

こういう経験から俺としては前腕のトレーニングの優先順位はかなり低いものだと考えている
例えば、二頭筋のトレーニングを2つ、前腕を1つのトレーニングをしているのであれば、二頭筋を3つ、前腕をナシにしたほうがレベルアップが望めると考えているってこと。

経験則的にも、前腕が太い人は、前腕のトレーニングをしていないことがほとんどだ

前腕のトレーニングを紹介

まずジムに行っている人。
背中、腕のトレーニングを十分にやり込むこと。これが一番大切だ。
その上で、気力が残っていたら前腕のトレーニングをやろう。

おすすめは3つ。

  • バーベルリバースリストカール
    バーベルをサムアラウンドグリップで順手で握り、手首を思いっきり手前に曲げる。
  • ダンベルハンマーカール
    ダンベルを縦に握り、そのままアームカールをする。ハンマーのような絵になる。
  • クラッシュグリップ
    超強力な握力グリップ。まずはレベル1からチャレンジや。

とりあえずこの3つを、全力10~30回、3セットほど、週2~3行おう。
1年後には結構発達してるんちゃうかな。

個人的にダンベルリストカールや、通常のバーベルリストカールはおすすめしない。
人体の構造に対して不自然。

ジムに行っていない人は、懸垂とクラッシュグリッパーをやろう。
投げ捨てたように書いちゃったが、効果的だからマジで。

まとめ

  • 素質は関与する
  • 環境も関与する
  • でも筋トレしかない
  • 優先順位は低い

以上!よかったらシェアをお願いいたします!

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