
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!
コメント
965433 314592hi excellent page i will definaely come back and see once more. 75473
814073 394538Great internet site, determined several something entirely new! Subscribed RSS for later, aspire to see a lot more updates exactly like it. 275914
877994 714938Hi there, just became aware of your blog by way of Google, and found that its truly informative. Im gonna watch out for brussels. I will appreciate in the event you continue this in future. Lots of individuals will be benefited from your writing. Cheers! 66955
616372 758030I adore foregathering useful data , this post has got me even more information! . 902285
973560 944144Youre so cool! I dont suppose Ive read anything such as this before. So good to get somebody with some original thoughts on this subject. realy we appreciate you starting this up. this fabulous web site are some points that is required on the internet, somebody with a little originality. beneficial function for bringing a new challenge on the world wide web! 35211
880360 737404Excellent blog here! Also your website loads up fast! What host are you using? Can I get your affiliate link to your host? I wish my internet site loaded up as quickly as yours lol 344468
752402 895705I gotta favorite this website it seems handy really beneficial 93033
649008 522695Hi there! Do you use Twitter? Id like to follow you if that would be ok. Im undoubtedly enjoying your weblog and look forward to new posts. 136188
813249 405945Enjoyed examining this, quite good stuff, thanks . 899113
746352 305992extremely good put up, i actually adore this web site, maintain on it 690528
596074 582074hi and thanks for the actual weblog post ive lately been searching regarding this specific advice on-line for sum hours these days as a result thanks 565494
563630 504852What is your most noted accomplishment. They may want excellent listeners rather than great talkers. 169100
383946 996470Should tow line this caravan together with van trailer home your entire family quickly get exposed towards the issues along with reversing create tight placement. awnings 28749
41508 873015Vi ringrazio, considero che quello che ho letto sia ottimo 498476
68209 497871Somebody necessarily help to make seriously articles I may possibly state. That will be the really first time I frequented your web page and to this point? I surprised with the research you created to make this actual put up remarkable. Great task! 656237
122887 381003you may have a wonderful weblog here! would you wish to make some invite posts on my weblog? 682480
342448 291342jobs for high school students – Search for Jobs on our site, we give several excellent links to the finest and biggest Portals to acquiring a Job as a high school student! 748600
634037 245909I believe your suggestion would be valuable for me. I will let you know if its work for me too. Thank you for sharing this beautiful articles. thanks a whole lot 989211
336406 555424Most what i read online is trash and copy paste but i think you offer something different. Maintain it like this. 428871
424866 801619Wonderful post, thanks so much for sharing. Do you happen to have an RSS feed I can subscribe to? 944097
436553 502932Really informative and superb bodily structure of content material , now thats user friendly (:. 502602
438678 362229Precisely what I was looking for, thankyou for putting up. 694568
I intended to compose you a bit of note in order to give many thanks again about the awesome basics you’ve contributed above. It’s generous of people like you giving easily all a few individuals could have advertised as an e-book in making some bucks for their own end, and in particular considering that you could have done it if you considered necessary. The basics additionally acted as a easy way to be aware that many people have a similar desire just as mine to figure out a great deal more around this condition. Certainly there are a lot more enjoyable instances ahead for folks who check out your blog.
For most recent information you have to go to see internet and on the web I found this site as a best web page for most up-to-date updates.
133835 325435The leading source for trustworthy and timely health and medical news and details. 915590
172904 210675Superb blog here! Also your web site loads up really quickly! What host are you employing? Can I get your affiliate link to your host? I wish my internet site loaded up as fast as yours lol xrumer 711965
278635 424934I dont think Ive scan anything like this before. So very good to find somebody with some original thoughts on this subject. thank for starting this up. This web site is something that is needed on the web, someone with a bit originality. Great job for bringing something new to the internet! 237506
673156 693531Some truly howling work on behalf with the owner of this site , dead fantastic subject matter. 542914
690861 680877fantastic issues altogether, you simply won a brand new reader. 548538
321815 512588I genuinely thankful to uncover this web site on bing, just what I was looking for : D too bookmarked . 611832
399222 412347There is evidently a lot to know about this. I consider you made certain good points in features also. 845752
470432 97060Just wanna remark on few general issues, The internet site style is ideal, the subject matter is rattling very good 942897
296149 271335Good read, I just passed this onto a colleague who was performing some research on that. And he actually bought me lunch as I found it for him smile So let me rephrase that: Thank you for lunch! 359665
95568 472239Id need to have to consult you here. Which isnt some thing Which i do! I enjoy reading a post that can make men and women feel. Also, appreciate your permitting me to comment! 621987
979418 466866In the event you happen to excited about eco items, sometimes be tough shock to anyone them recognise that to assist make unique baskets just for this quite liquids carry basic steps liters associated ceiling fan oil producing. dc totally free mommy weblog giveaways family trip home gardening house power wash baby laundry detergent 686529
551979 863984Hi! Someone in my Facebook group shared this site with us so I came to check it out. Im certainly loving the information. Im book-marking and is going to be tweeting this to my followers! Outstanding weblog and fantastic design and style. 630472
622240 713387Id have to speak to you here. Which isnt something Which i do! I love to reading a post that need to get individuals to think. Also, thank you for allowing me to comment! 999948
993050 966761Cool blog! Is your theme custom made or did you download it from somewhere? A design like yours with a few simple tweeks would really make my blog stand out. Please let me know where you got your theme. Thanks a lot 451523
480424 729039Billiard is actually a game which is mostly played by the high class folks 628785
327807 322183Keep up the fantastic piece of work, I read few posts on this internet site and I believe that your blog is actually interesting and holds bands of great information. 77728
355774 452846really good publish, i surely adore this internet site, maintain on it 603970
426197 880115I conceive this website has extremely amazing indited content material posts . 50960
The Tripura Board of Secondary Education (TBSE) has issued the TBSE 10th syllabus, which includes math, science, social science, and other topics. The Madhyamik syllabus of the Tripura Board is available on the internet.TBSE 10th Syllabus Students can also start their preparation by downloading the TBSE Class 10 syllabus pdf from this article. The topic-wise marks distribution is published along with the TBSE Madhyamik syllabus.
TikTok Follower kaufen um die reichweite zu erhöhen, um live zu streamen benötigen sie 1000 follower.
Thank you for every other informative blog.
Why couldn’t I have the same or similar opinions as you? T^T I hope you also visit my blog and give us a good opinion. baccaratsite
Thanks for sharing. I really enjoyed your post. Crystals can provide support when you’re feeling down or stressed
해외스포츠중계Fantastic goods from you, man. I have understand
kepenk servisi icin sizlere her zaman hizmet vermek bizlere gurur verir
vdsl satin almak için sistemimize bakailirsiniz
kurumsal hurdacı firmalar arasındayız. Hurda alım satımı için adresinize geliyoruz.
En yakın istanbul hurdacı firması mı arıyorusunuz? Buraya yakın istanbul istanbul hurdacı firmalar arasındayız hurdacı Hemen arayın hurda alım satımı için nakit ödeme yapıyoruz ümraniye hurdacı https://bit.ly/umraniye-hurdaci-telefonu
İstanbul hurdacı Hurdemsan Metal olarak kurşun yağmur oluğu, çatı söküm kurşunu, hurda kurşun levha, hurda kurşun boru alım amacıyla adresinize kendi araçlarımızı gönderiyoruz.
I do agree with all the ideas you have introduced on your post. They are very convincing and will definitely work. Still, the posts are very short for newbies. May just you please prolong them a little from subsequent time? Thank you for the post.
İstanbul da Hurdacı Telefonu Hemen arayarak, güncel hurda fiyat listesiyle hurdanızı satarak para kazanabilirsiniz. Yirmi altı yıldır binlerce kilodaki hurda bakırı geri dönüşümle ülke ekonomisine kazandırdık. Bu sayede çevreye daha fazla zarar verilmemesi sağlandı. İstanbul yerinden hurda malzeme alımı hizmetlerimizi verdiğimiz alanlar içerisindedir.
istanbul hurdacı firmaları içinde her türde hurda malzeme için en yüksek fiyatı biz veriyoruz
Hurdacı Firması Olarak alım satımını yaptığımız tüm hurdalar hakkında geniş bilgiye sitemizden bakabilirsiniz
Profesyonel hurdaci firmamızdan teklif almadan hurda satmayın. her türlü hurda alımı için hemen arayın
Hackdra’s smart contract auditing service ensures that decentralized applications and smart contracts are free of vulnerabilities and security loopholes. Request free smart contract audit now.
Hackdra has completed the audit of the famous giant exchange. Successfully completed bsc audit ensured decentralized applications and smart contracts were free of vulnerabilities and security loopholes.
İstanbul Hurdacı Fiyatları Anlık hurda fiyatları öğrenmek için bizi arayabilirsiniz. Bu sayfadaki İstanbul hurda fiyatları hergün güncellenmektedir.
İstanbul’da çinko çatı hurdası, çinko levha alımı yapıyoruz. Çinko, eski dönemlerden bu yana bilinmektedir. Lakin ne yazık ki kullanım biçimi ve üretimi tam olarak öğrenilemediğinden öteki metallerle karıştırılan bir elementtir.
Esenyurt Esenyurt hurdacı firmasıyız. Esenyurt hurda fiyatları ile yerinden hurda alan istanbul Esenyurt en yakın hurdacı firmasıyız..
En yakın Esenyurt hurdacı firması mı arıyorusunuz? Buraya yakın Esenyurt hurdacıları arasındayız. Her türlü hurda alım satımı için arayınız. Hurdacı firmalar https://www.hurdacifirma.com.tr
Heya i?m for the first time here. I came across this board and I find It really helpful & it helped me out much. I am hoping to offer something back and aid others like you helped me.
Someone essentially help to make seriously posts I would state. This is the first time I frequented your web page and thus far? I surprised with the research you made to make this particular publish incredible. Magnificent job!
Out of my examination, shopping for gadgets online can for sure be expensive, nevertheless there are some guidelines that you can use to acquire the best deals. There are constantly ways to obtain discount specials that could help to make one to possess the best electronics products at the smallest prices. Great blog post.
Güncel istanbul hurda fiyatları ile İstanbul’da hurda alan yerler içerisindeyiz. Size en yakın istanbul Esenyurt hurdacı en yakın firması olarak hizmet sunuyoruz kurumsal hurdacı https://www.hurdacisitesi.com.tr
You really make it appear really easy along with your presentation but I to find this topic to be actually something which I believe I would never understand. It seems too complicated and extremely extensive for me. I’m taking a look forward for your subsequent put up, I?ll try to get the hold of it!
En yakın Esenyurt hurdacı firması mı arıyorusunuz? Buraya yakın Esenyurt hurdacıları arasındayız. Her türlü hurda alım satımı için arayınız. Hurdacı firmalar https://www.hurdacisitesi.com.tr
An interesting discussion is worth comment. I think that you should write more on this subject, it won’t be a taboo topic however usually people are not sufficient to speak on such topics. To the next. Cheers
Adrese gelen Avcılar hurdacı firması olarak hizmet veriyoruz. Her türlü hurda malzemeyi peşin alıyoruz. Hurdacı telefonu https://hurdacifirma.com.tr/avcilar-hurdaci/
I just like the helpful info you provide on your articles. I will bookmark your weblog and take a look at again here regularly. I am rather certain I will learn a lot of new stuff right right here! Good luck for the following!
hey there and thank you for your information ? I have certainly picked up anything new from right here. I did however expertise several technical issues using this web site, as I experienced to reload the web site many times previous to I could get it to load properly. I had been wondering if your web hosting is OK? Not that I am complaining, but slow loading instances times will sometimes affect your placement in google and can damage your quality score if ads and marketing with Adwords. Anyway I?m adding this RSS to my email and could look out for a lot more of your respective fascinating content. Make sure you update this again very soon..JJ’s Ducted Gas Heating Repairs and Installation 162 Mitchell Rd, Lilydale VIC 3140 0412 531 821
Adrese gelen istanbul hurdacı istanbul firması olarak hizmet veriyoruz. size yakın hurdacı https://hurdacifirma.com.tr/esenyurt-hurdaci/
Would you be occupied with exchanging hyperlinks?
WONDERFUL Post.thanks for share..extra wait .. ?
Güncel istanbul hurda fiyatları ile İstanbul’da hurda alan yerler içerisindeyiz. Size en yakın istanbul Beylikdüzü hurdacı en yakın firması olarak hizmet sunuyoruz kurumsal hurdacı https://hurdacifirma.com.tr/beylikduzu-hurdaci/
I like what you guys are up also. Such intelligent work and reporting! Keep up the superb works guys I have incorporated you guys to my blogroll. I think it will improve the value of my web site 🙂
Güncel istanbul hurda fiyatları ile İstanbul’da hurda alan yerler içerisindeyiz. Size en yakın istanbul Beylikdüzü hurdacı en yakın firması olarak hizmet sunuyoruz kurumsal hurdacı https://hurdacifirma.com.tr/beylikduzu-hurdaci/
Nice post. I used to be checking constantly this blog and I am impressed! Very helpful info particularly the closing part 🙂 I maintain such info much. I was looking for this particular info for a long time. Thanks and good luck.
This is really interesting, You’re a very skilled blogger. I’ve joined your feed and look forward to seeking more of your fantastic post. Also, I’ve shared your web site in my social networks!
Simply wish to say your article is as astonishing. The clarity in your post is just cool and i could assume you’re an expert on this subject. Well with your permission allow me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please keep up the gratifying work.
After research a couple of of the blog posts on your web site now, and I truly like your manner of blogging. I bookmarked it to my bookmark website listing and can be checking again soon. Pls take a look at my web page as effectively and let me know what you think.
Beylikdüzü Beylikdüzü hurdacı firmasıyız. Beylikdüzü hurda fiyatları ile yerinden hurda alan istanbul hurdacı firması https://hurdacifirma.com.tr/beylikduzu-hurdaci/
Its like you read my mind! You appear to understand a lot approximately this, such as you wrote the e book in it or something. I think that you simply could do with some percent to pressure the message home a bit, however other than that, that is magnificent blog. A great read. I’ll definitely be back.
Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something. I think that you can do with some pics to drive the message home a bit, but other than that, this is great blog. A fantastic read. I will certainly be back.Mathew J Anti-Wrinkle Injections 58 Cotham Road, Kew VIC 3101