【筋トレ】「意識する」ってなに?中級者と上級者を分けるカギがここにあるかも。

こんにちはー!健っす。
大手スポーツクラブに勤務しながら、ボディビル大阪クラス別優勝、日本クラス別10位、年間のパーソナル件数は800件ほどあるガチなトレーナーが執筆するでー。
つまり記事の信頼性は、ある程度あるかなと思ってるで!

こんなツイートをした

初心者の人にありがちなことなんだけど、バーベルやマシンを「動かせたこと」に満足してしまうこと。
実はこれかなり危険。

言うなればこれは、部屋の掃除が楽しくて長時間やっているのに、結果的に部屋が奇麗になっていないようなもの。
動き自体に達成感を覚えてしまい、実際の大切なところが抜けてしまっている状態なんだね。

じゃあどうすればええねん、と。

鍛えたい筋肉を意識しよう

よくマッチョな人が言う「意識」という言葉。
これが、上記の問題を解決するカギとなる。

結論を言うと、ほとんどの場合は「鍛えたいところが凄くしんどかったら正解」だ。
違う言い方をすると、いい意味での筋肉へのダメージだ。
そして鍛えたいところをピンポイントでしんどくする(ダメージを与える)為に、正しいフォームが大切だったり、鍛えたい場所以外の筋肉を使わないようにする。
これを総称して「意識」と言ってもいいと思う。

つまり、バーベルやマシンを力いっぱい動かすことに集中しすぎ、結果的に力が分散してしまい、筋肥大の効率が落ちることは多々あるということ。

この文章を読んだあなた、次にジムに行き、筋トレをし始めたときにぜひ感じてみてほしい。
「鍛えたい筋肉は猛烈にしんどいですか?」

動かすことに意識が集中すると、えらいことになる

実際によくいる、悪い例を紹介しておく。
以下に挙げるケースは、ほぼ全て「動かすこと」に囚われた、成長の効率を悪くした人だと思っていい。

  • 可動範囲が通常の半分以下(スクワットやベンチプレスに多い)
  • その結果、闇雲に重りが上がってしまい怪我に繋がった
  • 反復するペースが1秒に2回などの超速
  • 常に15回×3セット
  • 毎回同じ重り、同じ回数を繰り返すのが好き

こんな感じだろうか。こうならないように、考えながらトレーニングしよう!

重りを重たくするのは大切

ここまで読んで、「では重りを上げなくてもいいのか?」と感じる人もいるだろう。
実はこれも違う。

繰り返しになるが、大切なのは鍛えたい筋肉がしんどくなること。ダメージを与えること。
これを達成させるためにはいくつかの方法があって、その中で「重りを上げる」ことは大変優秀な負荷のあげ方と思っていい。
筋肉の成長は、1週間単位で使用重量、反復回数、可動範囲、セット数を増やしていくことが重要。

今回の記事は、いわばその手前の基礎と思っていもいい。
鍛えたい筋肉を確認しながらも、重りを上げ、反復回数を増やし、可動範囲も維持し、あわよくばセット数も上げる。
無理難題のように聞こえるだろうが、これをなんとかしていくのが上級者、つまりマッチョへの道だ!

繰り返しになるが、動かすことに納得するのではなく、鍛えたい筋肉に適切なダメージが与えられるように頑張っていこう!

まとめ

  • × 重りを動かすぞ!
  • 〇 筋肉をぶっ壊すぞ!

以上!よかったらシェアをお願いします!

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