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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