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

 

 

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