新型コロナウィルスの自粛中、俺がやってる一番ハードなトレーニングは「懸垂」かも。

おはよー!
現役トレーナー、現役ボディビルダーの健っす。

新型コロナウィルスの影響で、ジムに行きたくても行けない人って多いんじゃないかな。
俺のそのうちの一人なんだけど、なんやかんやとトレーニングはやっている。

で、その中でかなりハードに出来る筋トレが「懸垂」だ。

画像を見ても分かる通り、公園で懸垂をしている様子。

今日はこの「懸垂」のメリットについて書いていこうと思う。
過去に、自粛中に有効なトレーニング、という記事も書いているので、こっちも参考にしてね。

懸垂とは?

懸垂は、元々の意味を「まっすぐ垂れ下がっている様子」だそうだ。
トレーニングとしての歴史を軽く調べてきたけど、一切というほど文献が出てこない。
しかし想像するに、木の枝に捕まってよじ登る、という動作は人類が生まれてまもなく実践していた動作だと思う。
トレーニングの歴史として紀元前にはダンベルらしき道具が見つかっていることから、もうこの頃には懸垂はトレーニングとして行われていたんじゃないかな。

懸垂(けんすい)は運動のひとつ。一般的には高い棒に手をかけてぶら下がり、腕や広背筋、大円筋の力を使って顎(アゴ)が棒の高さに来るまで身体を引き上げるものを指す。
ただ体を持ち上げることが目的ならどんなやり方でも構わないが、筋力を鍛える目的ならば、正確なフォームで行わないと効果が半減してしまう。
目的部位にきちんと効かせる懸垂を行うことは初心者には困難であるので、専門家の指導をあおぐのが無難。

https://ja.wikipedia.org/wiki/%E6%87%B8%E5%9E%82

wikiでもフォームの重要性や、上級者向けのトレーニングであることが示唆されていているね。
そう、懸垂はかなりハードで、難易度が高いトレーニングだ。

俺の経験則的に、男性で広背筋にフォーカスした綺麗なフォームで、10回できれば結構強い。
女性だと1回もできないことはザラ。
男性で、20kgをぶら下げて10回できればかなり強い。

最新の小学生の体力測定を見てみると、懸垂の項目がなかった。
俺の世代はやった記憶があるなぁ。
理由はすぐ分かる。1回もできない児童が多いんだね。

何が言いたいかって、繰り返しだけど、めっちゃハードなトレーニングってことだ。

主に使う筋肉は背中だが・・・、腕や肩も使ったれ!

この項目が今日の結論になる。

懸垂で使われる筋肉は、広背筋がメインで、僧帽筋大円筋なども強く使われる。
基本的には背中のトレーニングなんだね。

だがしかし、前述にもあるように、厳格なフォームを保ち、しっかり背中に効かせることはかなり難しい。
じゃあ私には無理か、というあなた、ちょっと待って欲しい。

今はジムに行けず、腕や肩のトレーニングなども疎かになりやすい。
発想を変えて、上半身を全部使ってしまう気持ちでやっちまおう!

つまり、もちろん背中にフォーカスする意識で懸垂を行うが、腕や肩に疲労を感じてもお構いなしに反復しよう。
10回でもう上がらないのに、もう5回上がろうともがく感じ。
結果、背中、腕、肩、下手したら腰などにも刺激が及んで、結果良いトレーニングになると考えられる。

具体的にどんな感じで懸垂してるの?

正しいフォームは山本先生の任せてしまおう。

俺は部下と、12セット懸垂を行っている。めちゃくちゃしんどい。
具体的には以下のグリップを、各4セットやっている。

  • パラレルグリップチンニング
  • オーバーハンドグリップチンニング
  • アンダーハンドチンニング

回数に関しては、限界まで反復して(大抵8回前後)その直後にジャンプしてトップで止まる意識をしたチーティングを3回行う。
余談だが、15回を超えるような実力者なら、重たいリュックを背負ってやろう。

このタイプの遊具が最高だね。
いろんなグリップができるし、地面に足がつくのでジャンプしてチーティングが使える。

ちなみにお子様にすごく見られる。ハトや犬にまでガン見される。

まとめ

  • ジムがOPENするまでは懸垂がおすすめ
  • 超ハード
  • グリップを変えながら、多めのセットを気合で遂行
  • ついでに腕や肩も使ってしまえ!

以上!よかったらシェアをお願いいたします!

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