【女性向け】ダイエットのとき、やるべき筋トレの優先順位は?【初心者向け】

おはよー!
現役トレーナー、現役ボディビルダーの健っす。
年間800件以上のパーソナル実績があり、日々エビデンスを重視したダイエットの指導を行ってるよ。

さて、今日は「ダイエットのときやるべき筋トレはなにか?」だね。
昨日の記事、ダイエットのときなぜやらない?で、「筋トレはスクワットしとけ!」と書いたが、その深掘りになるね。

この記事に繰り返しになるんだけど、ダイエットになかなか着手できない人がいるんだけど、悪いい意味で理論派だったりするんだよね。
より効率の良い方法はないのか、と模索してなかなかな行動に移せない人。
最悪の場合、メディアの変な情報に流されて、次はこのダイエット、次はこのダイエット、と全く前進しない。
そんな人を一刀両断するように書いたのが昨日の記事。
もちろん結論は変わらず、人工甘味料使えふすまパン食えスクワットしろ

とは言え、トレーナーがスクワットがおすすめだと言うからやってます、1年間!みたいな継続力がある人もなかなか少なそうだ。
というわけで今日は、「なぜスクワットなのか」を解説をするよ。

尚、今回利用している画像は、和訳すると「黙ってスクワットをやれ!」と言う、有名な格言(?)Tシャツ。
俺は持ってない。

スクワットは、動員される筋肉がとても「でかい」

体で最も大きい筋肉って知ってる?

これトレーナーでも間違えやすいんだけど、実はお尻の筋肉である「大殿筋」なんだね。
そして太ももの前の筋肉「大腿四頭筋」は4人組の筋肉で、トータルすると大殿筋を超える。
次点でこちらは2人組の「ハムストリングス」が大きい筋肉だ。

つまりお尻太もも前太もも後、この3の部位の筋肉がとっても大きいってことだ。
で、スクワットはこの3つが利用され、しかも家庭でも実践しやすい筋トレなんだね。

なぜでかい筋肉を使ったほうがいい?

まず超根本的な「筋トレがダイエットに有効な理由」なんだけど。

大きく分けてこの3つになる。
シンプルに考えると上から順番に重要だと考えている。
で、特にこの上2つの効果を強く出したいのであれば、大きな筋肉を鍛えるべきだ。

数字で考えてみよう。
上記でスクワットで使う筋肉、太もも前後とお尻の筋肉のサイズはざっくり3600cm3
一方、女性が大好きな筋トレ部位の二の腕。正式には上腕三頭筋と言って、サイズは600 cm3くらい。
二の腕の6倍程度のサイズがある、脚の筋肉。
実際はもっと複雑になるとは思うが、概ねダイエットの効果も6倍になると思っていいんじゃないかな。

脚が太くならない?

スクワットをすると脚が太くなるのでは?と言う不安。
家庭でスクワットをやる、と言う前提で、ずばり言おう。
恐らく太くはならん!
いやいや、私太くなったよ!って人に問いたいのは、その時期に体脂肪の増加はなかったか?
つまり、スクワットで太くなったんじゃなく、スクワットをやる安心感から食事が増えてなかったか?ということだね。

ジムでハードにスクワットをやるとなったら少々話が変わってくる。
食事制限を伴うのなら、サイズを保ちつつ、且つメリハリがついてかっこよくなると思う。
ただし、食事の制限を伴わないのであれば、太くなると思う。
体脂肪が一切落ちずに、筋肉だけが付いたケースだね。

本当にスクワットだけでいいのか?

今、何も運動をしていない人なら、スクワットだけでも全く問題ない。
やってみるとわかると思うけど、結構ハードなんだね。

スクワットだけでも継続できれば、多少の体の変化はあると思う。
この体の変化が実感できれば、運動自体にやりがいが出て、よりレベルを上げたくなるかもね。

どれくらいで体感できるのか、ってのはこちらの記事を参考に。

何回、何セットやればいい?

なかやまきんにくんの動画を参考に、最初は10回を3セットでOK。
ただし大切なことは、負荷を少しずつ上げていくということ。
オススメなのは、日々回数を1回だけ増やしてみよう。
30回まで伸びればなかなかハードなトレーニングになっているはずだ。

だがこれ以上回数が上がっても時間もかかるし、ここから先はちょっとしたテクニックを使おう。
膝を伸ばしきらない方法がおすすめ。
毎回の反復で、膝を8割程度までしか伸ばさないように反復する。
やってみると分かるけど、休憩ができないから超ハードになる。
あとは、リュックに水の入ったペットボトルを入れて担ぐとか。
いやでも、ここまでやるならジムに来て欲しい。

まとめ

  • スクワットをしよう
  • 理由は効率がいいから
  • 大殿筋、四頭筋、ハムストリングスはデカい
  • 最初はスクワットだけでも大丈夫

以上!よかったらシェアをお願いいたします!

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