メニュー紹介 脚を太くする方法!

f:id:nanbono:20190825062444j:plain

普段の脚のワークアウトの紹介です。

他の部位もほぼ同じだけど、トレーニングの前半は重量重視、後半はピンポイントな刺激を重視する。

インターバルも変化して、前半は長めで後半は短い。

では早速紹介。

 

1.STRIVEプローンレッグカール

可動範囲狭め カムちょっと終動 ドロップ利用

ハムストリングを強烈に刺激するトレーニング。

1年ほどハム強化のためにトップに入れている。

設定で可動範囲を若干狭くして安全性を確保し、高重量で頑張る。

設定を終動にして、収縮位を意識するようにする。

腕の項でも説明したPOFの考えだね!

10回できる重量を100として、

130を5回→レストポーズで2回→ドロップで50で8回、こんな感じのセットを少しずつ軽くしながら4セット。

最初の130ってのが強烈だから怪我しないように工夫するんやで。

 

2.ICARIANシーテッドレッグカール ドロップ利用

もう一個レッグカールをするよ。

プローンは収縮重視、このシーテッドでは伸展位(ストレッチ感)を重視する。

120で8回→60にして10回。こんな感じで3セット。

 

3.STRIVEレッグEX ドロップ

大腿四頭筋を強烈に刺激する種目。

ちょっと変わってるけど、パワーグリップを使う。

手が滑ったりしないから高重量がやりやすくなるよ!

120で8回→60にして10回。こんな感じで4セット。

一番嫌い。

 

4.ICARIANアブダクター(アウターサイ)

お尻を狙います。

2年前からやり始めた種目なんだけど、明らかにお尻が成長して、雪見だいふくみたいになった。

フォームは骨盤を前傾させ、可動範囲をフルに広げるフォーム。

高重量にしすぎると広げきれずにお尻の刺激が弱くなるから注意ね。

手で無理やり広げるようにするとチーティングが使える。

120で8回→手を使って4回→60にして10回。こんな感じで3セット。

 

5.ICARIAN45°レッグプレス

どちらかというとワイドスタンスで頑張る。

ピンポイントで狙うというよりは、下半身を全部ぶっ壊すイメージ。

意識していることは膝を伸ばしきってロックせず、少し曲がった状態でフィニッシュするようにしている。

力が抜けないので追い込みやすい。

100の重りで10回→膝をロックし5秒休憩してから5回→膝をロックし5秒休憩してから2回。

こんな感じで3セット。

 

以上。

実はカーフをやっていません。

もうちょい言うと、背中の日のシュラッグもやっていない。

理由は根性がないから。

やったほうがいいのでは?と言われればもちろんその通りだと思う。

でも根性がない。

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