メニュー紹介 「腕」を太くするためのトレーニング

f:id:nanbono:20190823102257j:plain私の腕のトレーニングを説明します。

まず具体的なメニュー!

 

Day1 腕(三頭筋 二頭筋)

1.プレスダウン Wバー使用 ドロップ

 合計20回前後 4セット

2.FLEXアームEX 可動範囲を狭くする特殊グリップ法(自称けん式) ドロップ

 合計20回前後 4セット

3.ダンベルフレンチプレス

 12回前後 2セット

4.STRIVEアームカール カムちょっと終動 ドロップ

 合計20回前後 手幅狭め2セット 広め1セット

5.バーベルカール

 15回前後

 

解説。

1.プレスダウン。

ワイヤーを使ったトレーニング。わからない人はyoutubeでも見てね。

大切な大切な三頭筋のメイントレーニングですが、ずばりなぜプレスダウンなのか?

安全だからです。これだけ。本当にこれだけ。

「男だったらスカルクラッシャー!」みたいな人は後々怪我するよね。

アタッチメントはWバーかロープ。気分で決める。どちらもパワーグリップPROを使って行う。

これ。

方法はチーティング+ドロップ。

具体的には、普通のフォームで100と言う重りを10回出来る人として、

120を8回→反動を使って5回→重りを60に→すぐに再開して8回→反動を使って8回

これで1セット。これを4セットやる。

回数は目安で、「8回で終わる」ではなく「動かなくなるまでやる」が正解。

つまりこの1セットで、4回限界がある。4回死ぬ。

こんな事を危険な種目でやっちゃうと絶対怪我するよね。

無茶をするために安全な種目のチョイス。私の基本的な考えの一つです。

 

 2.FLEXアームEX

 マシンの三頭筋のマシンです。

FLEXってのはメーカー名なんだけど、激レアなマシンだからなかなかないと思う。

他のマシンでも代用出来るから工夫してみて。

方法は上手く可動範囲を制限して、肘が90°程度よりも曲がらない設定をしている。

理由は安全だから。

 パワーグリップPRO使用、ワンハンドリリース+チーティング+ドロップ。

ワンハンドリリースとは、両手の力で肘を伸ばして、帰りは片手を離す、と言う強烈なテクニック。

つまり下ろすときの負担が2倍になります。界王拳みたいね。

100という重りを10回が限界、と言う前提で、

120で伸ばす片手離す(帰りは240)を交互に4回反復→両手で反復5回→チーティング5回→重りを60ポンドに→8回→チーティング5回。

5回死ぬ。つーか100を10回が限界なのに瞬間的に240やってるって、客観的に見るとやべーな。

上手くティーティングを使うのが難しいから色々工夫してみて。

私は腕を伸ばし、上半身を反らし、腹筋を使って前に出る→肘を曲げる。

言葉での説明不能。

このマシンが実質1番の負担を与えていることができると考えている。

 

  3.ダンベルフレンチプレス

もうこの時点でへとへとです。

重量は抑え気味にして、動作をゆっくりにしたフォームとピンポイントな刺激が重視していきます。

ここでいきなりPOF(Position of Flexion)の解説。

めちゃくちゃ噛み砕いて解説すると、

すっげえ縮まって痛い!すっげえ伸びて痛い!両方すれば効率いいよね、と言う理論。

私の三頭筋の場合、プレスダウンが縮まって痛い、EXがミドルレンジの重り重視、そしてこの項のフレンチプレスが伸びて痛い。

バランスよくやったほうが様々な筋肉が刺激できて効率がいいと考えている。

さてこのフレンチプレスは特殊なことはせず、普通に12回くらいを目指して頑張るだけ。

ただし、しっかり肘を曲げきって「伸びてんなー」って実感できることを重視している。

ここでのギアはリストラップに交換している。

これ。

 

  4.STRIVEアームカール

上腕二頭筋です。

先ほどのPOFに乗っ取り、このマシンでは縮まって痛い!を重視するため、マシン設定を終動に設定して行う。

普通こう言う設定できるマシンはないから、他マシンではしっかり肘を曲げきって、一回止まる、などのテクニック使うといいと思うよ。

方法はいつものチーティングとドロップ。

 120を8回→反動を使って5回→重りを60に→すぐに再開して8回→反動を使って8回

ギアはリストラップです。

 

  5.バーベルアームカール

最後です。

上腕二頭金の伸びてやべえのパート。

ギアはパワーグリッププロに変えてしっかり巻き込む。

方法はチーティングを使うのみ。

8回程度→反動8回程度。

フォームは厳格に行い、下ろすときは少し反る、挙げるときは少しお辞儀するような感覚。

チーティングはその逆だね。

 

 

いかがでしたでしょうか?

特徴的なところは、

・チーティングとドロップをフル活用する

・重量にこだわる種目は安全性を重視する

・メニュー構成はPOFを参考にしたもの

 

この調子で他の部位も開設予定。

ちゃんとリンク繋げてまとめないとねぇ。

 

にほんブログ村 その他スポーツブログ パーソナルトレーナーへ
にほんブログ村

にほんブログ村 ダイエットブログへ
にほんブログ村

 

 

コメント

  1. I visit everyday a few web sites and sites to read posts,
    except this blog offers feature based writing.

  2. Hello! I’m at work surfing around your blog from my new apple
    iphone! Just wanted to say I love reading your blog and look
    forward to all your posts! Carry on the great work!

  3. cbd edibles より:

    I am the proprietor of JustCBD Store label (justcbdstore.com) and I’m presently aiming to broaden my wholesale side of company. It would be great if someone at targetdomain give me some advice . I thought that the best way to accomplish this would be to reach out to vape shops and cbd retailers. I was hoping if someone could suggest a dependable site where I can purchase Vape Shop Business Data I am presently checking out creativebeartech.com, theeliquidboutique.co.uk and wowitloveithaveit.com. Not exactly sure which one would be the most ideal option and would appreciate any advice on this. Or would it be simpler for me to scrape my own leads? Ideas?

  4. Заведомо ложное объявление о несостоятельности банкротство юридических лиц вопрос интереснен каждому учредителю

  5. Kratom Capsules より:

    Aw, this was an exceptionally nice post. Finding the time and actual effort to generate a good article… but what can I say… I procrastinate a lot and don’t seem to get anything done.

  6. Right here is the perfect website for anybody who wants to understand this topic. You realize so much its almost hard to argue with you (not that I actually will need to…HaHa). You certainly put a new spin on a subject that’s been discussed for many years. Great stuff, just excellent!

  7. I have to thank you for the efforts you have put in writing this website. I’m hoping to see the same high-grade blog posts by you in the future as well. In fact, your creative writing abilities has motivated me to get my very own website now 😉

  8. Yago Mattress より:

    I blog frequently and I seriously appreciate your content. Your article has truly peaked my interest. I will book mark your site and keep checking for new information about once per week. I subscribed to your RSS feed as well.

  9. Foot Ball より:

    Can I simply just say what a comfort to uncover an individual who actually knows what they’re talking about on the internet. You certainly know how to bring an issue to light and make it important. A lot more people ought to read this and understand this side of the story. I was surprised you are not more popular given that you most certainly have the gift.

  10. Ideal Fix より:

    Pretty! This was an extremely wonderful article. Thanks for providing this information.

  11. Having read this I believed it was rather informative. I appreciate you spending some time and effort to put this informative article together. I once again find myself spending a lot of time both reading and leaving comments. But so what, it was still worth it!

  12. Kurt Straughn より:

    I really like looking through an article that will make people think. Also, thanks for permitting me to comment!

  13. AFB Dog より:

    I couldn’t resist commenting. Exceptionally well written!

  14. Wonderful article! We are linking to this particularly great post on our site. Keep up the good writing.

  15. An interesting discussion is worth comment. I think that you need to publish more on this subject, it might not be a taboo subject but generally people don’t discuss these issues. To the next! All the best!!

  16. Your style is so unique compared to other folks I’ve read stuff from. Thank you for posting when you’ve got the opportunity, Guess I’ll just book mark this page.

  17. I’d like to thank you for the efforts you have put in writing this site. I am hoping to view the same high-grade content from you in the future as well. In truth, your creative writing abilities has motivated me to get my own website now 😉

  18. I blog quite often and I seriously appreciate your information. Your article has truly peaked my interest. I’m going to bookmark your website and keep checking for new information about once per week. I subscribed to your Feed as well.

  19. I quite like reading through a post that can make people think. Also, thanks for allowing for me to comment!

  20. Having read this I believed it was extremely enlightening. I appreciate you spending some time and effort to put this short article together. I once again find myself personally spending way too much time both reading and commenting. But so what, it was still worth it!

  21. Evac Chair より:

    Your style is really unique compared to other folks I’ve read stuff from. Many thanks for posting when you have the opportunity, Guess I will just bookmark this page.

  22. Spot on with this write-up, I seriously think this site needs a great deal more attention. I’ll probably be returning to read more, thanks for the information!

  23. Jesusa Mcquiddy より:

    The next time I read a blog, Hopefully it does not disappoint me just as much as this one. After all, I know it was my choice to read, but I truly thought you would probably have something interesting to talk about. All I hear is a bunch of moaning about something you can fix if you were not too busy looking for attention.

  24. cherada より:

    You have made some good points there. I looked on the net for more information about the issue and found most people will go along with your views on this website.

  25. Great site you have here.. It’s difficult to find high-quality writing like yours nowadays. I honestly appreciate individuals like you! Take care!!

  26. The very next time I read a blog, Hopefully it doesn’t fail me just as much as this one. I mean, I know it was my choice to read through, however I really thought you’d have something useful to say. All I hear is a bunch of moaning about something that you could possibly fix if you were not too busy searching for attention.

  27. I’d like to thank you for the efforts you’ve put in penning this website. I really hope to see the same high-grade blog posts from you in the future as well. In truth, your creative writing abilities has encouraged me to get my very own blog now 😉

  28. w88 より:

    This site was… how do I say it? Relevant!! Finally I have found something which helped me. Cheers!

  29. Read More より:

    Everyone loves it whenever people come together and share views. Great site, keep it up!

  30. Breast Cancer より:

    Wonderful article! We will be linking to this great article on our website. Keep up the good writing.

  31. Sim Card より:

    An intriguing discussion is definitely worth comment. I believe that you ought to write more about this subject, it may not be a taboo matter but generally folks don’t discuss these topics. To the next! Cheers!!

  32. I want to to thank you for this good read!! I absolutely enjoyed every bit of it. I have you bookmarked to look at new stuff you post…

  33. 512 Bounce より:

    I really love your site.. Excellent colors & theme. Did you build this website yourself? Please reply back as I’m wanting to create my very own site and would like to learn where you got this from or exactly what the theme is called. Kudos!

  34. That is a great tip particularly to those new to the blogosphere. Brief but very accurate info… Appreciate your sharing this one. A must read post!

  35. I used to be able to find good information from your blog articles.

  36. Additional info より:

    Having read this I believed it was extremely informative. I appreciate you taking the time and energy to put this content together. I once again find myself spending a significant amount of time both reading and leaving comments. But so what, it was still worthwhile!

  37. Craig Fodor より:

    Next time I read a blog, I hope that it won’t disappoint me just as much as this one. After all, Yes, it was my choice to read, but I genuinely believed you would have something interesting to talk about. All I hear is a bunch of whining about something that you could possibly fix if you weren’t too busy searching for attention.

  38. The Plumber Inc より:

    This is a topic that is close to my heart… Many thanks! Exactly where are your contact details though?

  39. This is a really good tip especially to those fresh to the blogosphere. Short but very accurate info… Appreciate your sharing this one. A must read post!

  40. Ammoulianilines より:

    I could not refrain from commenting. Very well written!

  41. Relxing より:

    I quite like reading through a post that will make men and women think. Also, thanks for permitting me to comment!

  42. Alex Jenkins より:

    Good post! We will be linking to this particularly great article on our website. Keep up the great writing.

  43. Brendon Pinzino より:

    Pretty! This has been an extremely wonderful article. Many thanks for providing this info.

  44. Greetings! Very useful advice within this article! It is the little changes that produce the largest changes. Thanks a lot for sharing!

  45. booking より:

    I’m pretty pleased to uncover this website. I wanted to thank you for ones time just for this fantastic read!! I definitely enjoyed every part of it and i also have you saved to fav to see new things on your site.

  46. Leonardo Breed より:

    Excellent site you have here.. It’s difficult to find quality writing like yours nowadays. I honestly appreciate people like you! Take care!!

  47. After going over a few of the blog articles on your web page, I truly like your way of blogging. I saved it to my bookmark webpage list and will be checking back in the near future. Please check out my website as well and tell me what you think.

  48. original source より:

    I blog frequently and I genuinely thank you for your information. Your article has truly peaked my interest. I will bookmark your blog and keep checking for new information about once per week. I subscribed to your Feed as well.

  49. farmtech より:

    This is a good tip especially to those fresh to the blogosphere. Brief but very accurate info… Appreciate your sharing this one. A must read article!

  50. Local より:

    Excellent post. I am dealing with some of these issues as well..

  51. Hi! I could have sworn I’ve visited this site before but after browsing through a few of the posts I realized it’s new to me. Anyhow, I’m definitely pleased I stumbled upon it and I’ll be book-marking it and checking back frequently!

  52. Check here より:

    Hello there, I believe your site could be having browser compatibility issues. Whenever I look at your website in Safari, it looks fine but when opening in IE, it’s got some overlapping issues. I simply wanted to give you a quick heads up! Apart from that, excellent blog!

  53. Servpro より:

    You need to take part in a contest for one of the most useful websites on the net. I most certainly will highly recommend this website!

  54. lte より:

    Everything is very open with a really clear description of the challenges. It was really informative. Your website is very helpful. Many thanks for sharing!

  55. Distory より:

    An outstanding share! I’ve just forwarded this onto a co-worker who was conducting a little research on this. And he actually ordered me dinner because I stumbled upon it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanks for spending some time to talk about this matter here on your web page.

  56. It’s hard to find educated people in this particular subject, but you sound like you know what you’re talking about! Thanks

  57. Click Here より:

    This is a really good tip especially to those new to the blogosphere. Brief but very accurate information… Appreciate your sharing this one. A must read post!

タイトルとURLをコピーしました