おはよー！
現役トレーナー、ボディビルダーの健っす！
今日は初心者向けに、ガチのトレーナーがアドバイスをしてみる。
当たり前だけど、筋トレをやるからには効率よく行きたいよね。
似たような努力をしているのにも関わらず、あっちの人は急成長し、あなたはあまり成長していない、など目も当てられない。
しかし現実にこういうことが起こっている事実。
というわけで、今日はガチのトレーナーが「なぜやらないんだ？」と思うことを３つ並べてみるよ。
以下の人におすすめの内容。
- 最近筋トレを始めたので、効率の良い方法を教えて欲しい
- 筋トレを始めて3ヶ月が経過したが伸び悩む
- 筋トレ歴は3年あるが、今日から本気になる
さてでは行ってみましょ。
その① パワーグリップPROを使う
これ。
何年も筋トレをしていてこれを使っていないよ、って人は、背中のトレーニングの効率が半分程度になっていると思っていい。
それくらい大切。
どんな商品かというと、バーベルやダンベル、背中のトレーニング時のバーを「握らなくてよくなる」という商品。
握力が限界、という問題がほぼ解決するといっていい。
主に背中のトレーニングで使用するが、腕や肩のトレーニングで役に立つことも多い。
「初心者だから使わない」と言う人もいるが、それは大きな間違い。
初心者だから使って欲しい。
繰り返しになるが、少し強めに言っておく。
これは必須。使わないと背中を主にしたトレーニング効率が半分になると思っていい！
その② トレーニング後に糖質を摂取する
トレーニング後にプロテインだけを摂取していないだろうか？
間違いではないけど、もっといい成分があるんだよ！
それは糖質だ。
いくつかのデータがある。
1.トレーニング後にプロテインを摂取した
2.トレーニング後に糖質を摂取した
この2パターンの場合、実は糖質の方が筋肉が回復、成長することが多いんだね。
(実験によっては同等だったり、プロテインの方が多少優位、と言うデータもある)
そして、
3.トレーニング後にプロテインと糖質を摂取した
これが最も効率がいいと思っていい。
トレーニングはプロテインを！というのは、プロテインを売りたい謳い文句なんだね。
もちろんプロテインだけでも効果はあるんだけど、合わせて糖質も摂取しようね。
1年後って考えたら、結構差が出るよ。
その③ トレーニングの強度を上げよう
概ね筋トレの重たさのチョイスと思っていい。
ちょっとずつ負荷を上げていこう、って話。
最も良くない例として「このマシンは重り50ポンドでやって、こっちのマシンは70ポンドでやる」
このように、決めてしまっている人が多いんだね。
今の体型を維持したいだけならこれでもいいんだけど、やっぱ成長したいよね？
正解はこうだ。
「このマシンは前回50ポンドで10回できたから、今日は55ポンドにしてみよう」
これを如何に繰り返せるかが筋肥大への近道だ。
もう少し深掘りしよう。
「強度」というのは結構いろんな種類があるんだ。
例えば重りを動かす幅を1cm増やす、ってのも立派な強度の向上だ。
ざっくり強度の上げ方をまとめると、
- 重りを増やす
- 可動範囲を増やす
- 反復回数を増やす
- セット数を増やす
これだけある。
今回は分かりやすく「重りを上げろ」と言ったが、上記4つならどれを伸ばしていっても大丈夫。
でも流石に上限があって、例えば反復回数が100回まで伸びました！とか、セット数を50セットにします！と言われてもバランスが悪い。
というわけで、やはり現実的には重りを上げるしかないんだね。
ちなみに反復回数の上限は30回ほど、セット数の上限は15セットほどにするべき。
もちろん可動範囲も広すぎると関節に負担が掛かったりするので、スタンダードなフォームがおすすめ。
まとめ
- パワーグリップPROを使え
- トレーニング後に糖質を摂取せよ
- 強度を上げていけ
以上！よかったらシェアをお願いいたします！
コメント
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Başıma gelen şeylerden google play so…
yenilenen servislerimizler sizlere de web sitemize bekleriz
For you, you can login to chat rooms on all phones and tablets or browsers or apps
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Multi Theft Auto is Open Source. This means anyone can contribute to making Multi Theft Auto even better
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İstanbul hurdacı firması olarak hurda alım satım işlerinde rakip firmalara göre daha yüksek hurda fiyatları sunmaktayız
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Yün cami halısı’nda özel renk ve desende üretim yapılmaktadır. Her bütçeye uygun cami halısı bulunmaktadır.
Yün cami halısı’nda özel renk ve desende üretim yapılmaktadır. Her bütçeye uygun cami halısı bulunmaktadır.
Yün cami halısı’nda özel renk ve desende üretim yapılmaktadır. Her bütçeye uygun cami halısı bulunmaktadır.
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sizlere hizmet vermek gurur verici
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Hurda bakr alan istanbul hurdac ve Esenyurt hurdac firmas olarak her trl madeni deerinde alyoruz..
Chat rooms are online platforms that you can use to meet and talk to different people.
Chat rooms are online platforms that you can use to meet and talk to different people.
Chat rooms are online platforms that you can use to meet and talk to different people.
İstanbul hurdacı Hurdemsan Metal olarak kurşun yağmur oluğu, çatı söküm kurşunu, hurda kurşun levha, hurda kurşun boru alım amacıyla adresinize kendi araçlarımızı gönderiyoruz.
Chat rooms are online platforms that you can use to meet and talk to different people.
İstanbul hurdacı firma Hurdemsan Metal adına hurda sarı alanlar içindeyiz. Burada yayınlanan İstanbul’daki sarı pirinç hurdası ton fiyatı güncellendi
Esenyurt hurdacı firmalar içinde lideriz. En yakın istanbul Esenyurt en yakın hurdacı telefonu olan numaramızdan ulaşabilirsiniz..
Adrese gelen istanbul buraya yakın hurdacı firması olarak hizmet veriyoruz 7/24 açık hurdacı https://www.hurdacifirma.com.tr
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