下腿三頭筋(ふくらはぎ)を太くする方法を、ガチのボディビルダーでマジのトレーナーが解説してみる!

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!

下腿三頭筋とは?

簡単に言うと、ふくらはぎだね。
腓腹筋と、その下に潜り込むような形でヒラメ筋で構成されている。
ちなみに「ヒラメ筋」という名称は、生理学的にも生理的な名称。
更にちなみに、「腹筋」や「背筋」という筋肉は、正式には『ない』

結論

太くする方法は、ほかの筋肉と同じで、適切な頻度、適切な高負荷をかける日々を送ることだ。
残念ながらこれしかない。
根本的に筋肉を太くする方法の記事はこっちね。

下腿三頭筋のトレーニング方法は、これも簡単に言うと「背伸び」だ。
背伸びをするような動作に、日々高負荷をかけるといい。

ジムに通っているなら方法は簡単で、カーフレイズをいうマシンを毎週必死に頑張ろう。
刺激の変化として、レッグプレスを利用する方法がある。
方法は、足の設定位置をかなり下の方、かかとが足場から外れるくらいに設定しよう。
膝は伸ばしきった状態で固定し、あとはかかとをより大きく動かすように意識しながら、ひたすら背伸び運動を繰り返す。
よくジムにあるスタンディングカーフレイズと、このレッグプレスを使ったカーフレイズ、両方やることがおすすめだ。

前の記事でも散々言っているが、レップ数は15回でいい。
セット数は3~6セットで、可動範囲は大きめ、日々重りを重たくするように頑張ろう。

ジムに行かずにふくらはぎを太くしたいんだけど

さて問題なのは、ジムに行っていない人だ。
全力疾走が最善、、、と言ってしまったら話が終わってしまうので、ちゃんと下腿三頭筋にフォーカスする方法を紹介しておこう。

画像の通り、階段でカーフレイズができる。
15回できて、余裕が出てきたら片足でやるとより強烈になる。
その場合は壁に手をついたりして、転倒に注意してね。
片足でも15回できたら、今度はリュックサックに水の入ったペットボトルを入れて負荷をさらに上げよう。

・・・、という方法はあるけど、実際継続できる人が何人いるんだろうか。

ふくらはぎを太くした方法がいい理由は?

もちろん高齢者としては、歩く行為に繋がることはもちろん、転倒防止や、冷え性改善につながる。
強く、太いことにメリットしか感じないね。

しかしここでは若者向けに説明しよう。
ふくらはぎが細いと、短パンや水着が似合わず、ダサい。これに尽きる。

ボディビルのコンテストでない限り、普通、太ももは露出しないからね。
で、逆にふくらはぎはよく露出する。
頑張って鍛えておいて損はない!

ふくらはぎを鍛える上で、最も大切なことは?

「諦めないこと」だ。
ふくらはぎは日頃からよく使われる筋肉で、ある程度「完成されている」状態なんだ。
表現を変えると、既に頑丈で、強い状態だね。
この完成されている筋肉をより太くたくましくすることは容易ではない。
最初の3ヶ月や、もしかすると半年くらいは何も変化がない可能性すらある。

なのでこの回答になる。
「諦めないこと」
頑張ろう!

ちなみに似たようなことが前腕(手首)にも言える。こっちの記事を参考に。

ふくらはぎは持久力に長けた筋肉だから、ハイレップでやるべき?

ふくらはぎは持久力がある筋肉だから、反復回数を多めにしたほうが良い、と聞いたがどうなん?とね。
この質問は腹筋や前腕のトレーニングでも、同じ質問があるね。

結論を言うと、「分からない」だ。
エビデンスを知らない。
経験則的にはレップ数は関係ないとと思っているが・・・

個人的な見解だけど、持久力に長けている筋肉に、持久力の負荷を掛けても、刺激的じゃないのでは?
持久力に長けた筋肉だからこそ、高重量低レップでやったほうが逆に刺激が強くなる気がするんだけど?

ふくらはぎが細い人は・・・

ふくらはぎはその人の、人生の体重を表していると思っている。
幼少期から太っていた人は、その負荷を何十年も受けており、ふくらはぎが太いことが多い。
逆に昔から痩せていた人は細い人が多いね。

で、ちょっと面白いのが、体重が軽いのにふくらはぎが太い人は、昔太っていた可能性が高い。
逆に、太っているのにふくらはぎが細い人は、昔は痩せていたことが多い。

会話のネタにどうぞ。
もちろんエビデンスは無いよ!

まとめ

  • ふくらはぎを太くするには、適切なトレーニングをしよう
  • 水着とか短パンから露出するからな!
  • トレーナーとしてのアドバイス「諦めんな!」

ここまで読んで頂いてありがとうございました。
このブログでは、ダイエットや筋トレのちょっと気になる知識を日々更新しています。
よければブックマークや、SNSのいいね!、シェアなどをよろしくお願いいたします!

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