【自粛明け】筋トレで怪我をしないためのただ一つの方法【久しぶりの筋トレ】

おはよー!
現役トレーナー、現役ボディビルダーの健っす。

今日は、前回の記事、新型コロナウィルスの自粛明けの筋トレで注意するべきこと、で強調した、「怪我をしないようにすること」に関して、深掘りするよ。
結論から言うと、日々少しずつ重りを上げていくと、怪我のリスクは一気に抑えられるんだね。
逆に怪我をする人は、重りを上げる時は「気分」によって変化させていしまっているんだ。
「今日は調子がいいな、よし10kg上げよう!」
「筋トレの動画を見てテンションが上がっている!よし10kg上げよう!」
などだ。

こういう人は近いうちに怪我をして、大きな停滞を呼ぶことになる。

怪我をしないトレーニングの具体例

怪我をしない方法として、「計画性」が本当に大切。
ベンチプレスやスクワットなら、1回のトレーニングで上げていい重りは2.5kgまでだ。

例えば、前回のベンチプレスで80kgが10回上がり、自分の中でフォームなどが及第点で「クリアした」としよう。
そして今日のトレーニングで扱っていいのは82.5kgまでだ。もちろん10回を狙って欲しい。
「そんな甘いトレーニングをして」と言われそうだが、そんなことはない。
仮にこのペースで伸びると1か月で約10kg、半年で60kgも伸びる計算になる。
つまり、1回のトレーニングごとに2.5kg重たくする、というのはかなりのハイペースで重たくしていってるということなんだね。

ダンベルなら2kg刻み、マシンなら1プレート刻みが上げてもいい最小単位だ。

久しぶりのトレーニングってこんなもん

自粛明けのトレーニングで、自己ベスト150kgのスクワットが、135kgくらいになってしまったとしよう。
気持ちは分かるが、そんなもんだ。全然気にしなくていい。

繰り返しのようになるんだけど、ここで150kgにチャレンジするのが悪手だ。
今日は135kgでいいじゃん。
きっちりやったら、十分にハードにできるよ。
ここから1回のトレーニング毎に2.5kgずつ上げていって、1か月半後にまた150kgにたどり着く。

で、面白いのが、次に152.5kgにチャレンジできて、自己ベストを更新できる可能性がある。
アスリートがよく使う手法の、ピーキングの状態になっているんだね。

再度警告しておく。初回から150kgで頑張ったら怪我するからな!

計画性がない人は怪我のリスクがある上に、伸び悩むことが多い

怪我をしなくてもこんなことが起こる。

「さぁ今日もベンチプレスだ。100kgにチャレンジ!」
「少し体が重いな、100kgが上がらなかった・・・」

1週間後

「今日は元気いっぱいだ!ベンチプレス100kg!」
「よし上がったぞ!」

1週間後

「さぁ今日もベンチプレスだ。100kgにチャレンジ!」
「少し調子が悪いな、100kgが上がらなかった・・・」

これをマジで3年とか5年繰り返している人が多い。
下手したら10年やっている人もいる。

怖くね?
こうなりたくないなら、計画性を持って、考えながらやろう。
いくつか方法はあるけど、ピリオダイゼーションか、サイクルトレーニングがオススメ。

「気分」で決めて良いことと、悪いこと

トレーニングは、ある意味では気分に左右されることなく、無心でやったほうがいいと考えている。
考えない、ということでなく、「正解を淡々とやる」イメージだ。
減量期の食生活も、無心の方がいいのかもしれない。

と、ロボットのように言っているが、ちゃんと俺も人間だ。
減量期でなければ、好きなラーメンはとんこつだし、お酒はバーボンが好きだ。
好きなゲームはFPSで、橋本環奈は可愛いと思う。

おお、なんか人間らしいぞ、俺!
言いたいことは、気分に左右されて良いことと、悪いことの住み分けを考えようって話。

まとめ

  • 久しぶりの筋トレは計画性を持ち、1日に2.5kgずつ上げよう
  • この方法は言葉以上に超ハードになる
  • 怪我をすると大きく停滞することになる
  • 気分で決めて良いことと悪いことを考えろ

以上!よかったらシェアをお願いいたします!

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