メニュー紹介 背中を広く、でかくする方法

f:id:nanbono:20190912070739p:plain

現在の背中のトレーニングの紹介。

内容がどうしてもマシンの多いジムようになってしまうことを最初に謝罪しておく。

最後にマシンが少なめのメニュー案も置いておくから参考にしてね。

 

背中のトレーニング構成でまず初心者に言いたいことは、

「色々な方向から引っ張るアプローチをすること」

例えば、上から下に引くラットプル、前から後ろに引くローイング、下から上に引き上げるベントロー、など。

このようにメニューを構成すると背中をバランスよく鍛えられるよ。

 

あとパワーグリップは絶対必要!マジでこれだけは予算を使うべき。

できればベルトもね。

 

・NAUTILSラットプル ドロップ 合計20回前後 4セット

まずメインに持ってくるのが弱点部位の広背筋下部。

ドロップセットで普通に全力で頑張るだけ。

チーティング(反動)は強めに使って、最近はフルスタックでも8回くらい普通にできるようになったよ。

ドロップは思い切って重量を半分にして、高重量→きっちりしたフォーム、を心がけてる。

このあとに順手のグリップのラットプルをするという理由で、少しだけ逆手になるようなグリップをしている。

 

 ・STRIVEディバージングラットプル ドロップ 合計20回前後 4セット

これも普通にドロップセットで攻めるだけ。

ディバージング(拡散)の名前のとおり、カタカナの「ハ」の軌道に動く。

それを頭に置いた状態で、その軌道のように引くと腕が使われにくくおすすめ。

これもチーティングは強めにつかう。

ラットプルは思いっきりチーティングを使っても怪我しにくいね。

 

・HAMMAR DYローイング 15回前後 3セット

ドリアン・イェーツ・ローイング、の頭文字だよ。知ってた?

感覚的には80%くらいの重量設定で力を抜かないよう、きっちり追い込む。

これも広背筋下部を狙うイメージ。

ラットプルと別方向から攻める広背筋下部だね。

 

・バーベルローイング 15回前後 3セット

激レア!フリーウェイト!

順手でスタンダードなフォームで頑張る。

60kg→80kg→100kg→60kgみたいな感じで、重いやつも軽いやつもやる。

広背筋ももちろん刺激されるけど、どちらかと言うと僧帽筋を収縮させるイメージの方が強い。

 

・HAMMAR ローロー 15回前後 2セット

僧帽筋狙い。普通に頑張る。このマシン、レアらしいね。

 

・STRIVEチェストプレス利用 シュラッグ 20回前後 2セット

僧帽筋狙いでやる。このマシンもなかなかないね。

 

以上!

全力でやると背中全体がいい意味で超疲労するよ。

参考になれば光栄。

 

最後に、どこのジムでもできそうなトレーニングを書いておく。

・マシンローイング 15回3セット

・ラットプルダウン順手 15回2セット

・ラットプルダウン逆手 15回2セット

・ダンベルorバーベルローイング 15回2セット

・バックエクステンション 15回2セット

 

にほんブログ村 その他スポーツブログ 筋トレ・ウェイトトレーニングへブログランキング・にほんブログ村へ

 

Introduction of current back training.

First of all I apologize for the fact that the contents are like a gym with many machines.

Finally, the machine has a small menu plan, so please refer to it.

 

The first thing to say to beginners in the back training configuration is

“Approach to pull from various directions”

For example, a rat pull that pulls from top to bottom, a row that pulls from front to back, a vent row that pulls up from below.

Organizing your menu like this will help you balance your back.

 

Power grip is also absolutely necessary! Seriously, you should spend your budget.

If possible, also a belt.

 

・ NAUTILS rat pull drop total around 20 times 4 sets

First, the main part is the lower part of the latissimus dorsi.

Just do your best with a drop set.

Cheeting (rebound) was used strongly, and recently it can be done about 8 times even with a full stack.

Drop drastically halves the weight, and keeps in mind that it is high weight-> neat foam.

After this, the grip is so slightly reversed that the rat pull of the good grip is done.

 

・ STRIVE Diverging Rat Pull Drop Total 20 times around 4 sets

Just attack with a drop set as usual.

As the name of diverging (diffusion), it moves to the orbit of Katakana “ha”.

It is recommended that it is difficult to use the arm if it is pulled like the trajectory with it placed on the head.

This is also a strong use of cheating.

Rat pull is hard to be injured even if you use cheating.

 

・ HAMMAR DY rowing around 15 times 3 sets

It ’s an acronym for Dorian Yates Rowing. I knew?

In terms of sensibility, we will drive in exactly so as not to lose power at a weight setting of about 80%.

This image is also aimed at the lower back of the latissimus.

It ’s the lower part of the latissimus dorsi that can be attacked from a different direction.

 

・ 3 sets of barbell rowing around 15 times

Super rare! Free weight!

Work hard with standard forms.

It feels like 60kg → 80kg → 100kg → 60kg, and he does heavy and light ones.

The latissimus dorsi muscle is of course stimulated, but rather the image of contracting the trapezius is stronger.

 

・ HAMMAR Rolow around 15 times 2 sets

Aiming the trapezius muscle. I will do my best. This machine seems to be rare.

 

・ Use STRIVE chest press, Shrag around 20 times, 2 sets

I will do it with the trapezius muscle. I don’t have this machine.

 

that’s all!

If you do your best, your whole back will get super tired in a good way.

It would be an honor to be helpful.

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