今日は自宅でできる筋トレを４つ紹介する。
どれも結構ハードだが、だからこそ効果が出やすいと思って頑張って欲しい。
この４つは一応プロの俺が選んだもので、自信をもって効果的だと言えるチョイスをしている。
そもそもになるけど、筋トレのメリットをざっとまとめておく。
- 基礎代謝が上がって、痩せやすく、太りにくくなる
- 猫背改善を基本に、姿勢がよくなる
- 体にメリハリが効いてかっこよくなる
- 体が頑丈になり腰痛を始め、怪我をしにくくなる
- 力が強くなるので、力仕事はもちろん日常生活自体が楽になる
次に、共通するアドバイス
- 動作は３秒かけて上げて１秒止まって３秒で戻る、くらいのゆっくりペースで行う
- 回数は最初は８回とかでも大丈夫 少しずつ増やしてね
２０回以上できるなら、方法を間違えているか、めちゃくちゃ強い - セット数は２～４セットで体力、体調に合わせてやってね
- 週に１回でも大丈夫 １日置きにできれば最高
- やる時間や、食前食後など細かなところは気にしなくていい
とにかく継続が大切だから、生活のなかで一番やりやすい時間でOK
さてでは４つ連続で行くで。
①スクワット
やはり大変有効だね、スクワット。
説明はきんにくんに任せよう。
いくつかのフォームを紹介して頂いているので、日替わりでやってみて。
②ヒップスラスト
山本さんに解説してもらいましょう。
スクワットではどうしても刺激が弱い、お尻やハムストリングスを狙う。
ベッドなどを使うとやりやすいし、比較的、家でも負荷が上げやすいところがメリットだね。
女性向けと思われがちだけど、しっかりやると男性でもかなりハード。
③腕立て伏せ
どなたか存じ上げませんが、わかりやすかったのでピックアップさせて頂きました。
上半身の王道とも言えるね。
胸がメインだけど、肩や二の腕はもちろん、腹筋や腰も意外と使う。
④アブローラー
こちらもどなたか存じ上げませんが、説明がわかりやすかったので拝借します。
めちゃくちゃ簡単にまとめると、
・背骨は丸めたまま
・キツイなら動かす距離は30cmからでも大丈夫
これは４つの中でもフォームが難しい。
無理しないようにしてね！
以上！
家でも結構ハードにできるから頑張るんやで。
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Thanks for discussing your ideas with this blog. Also, a delusion regarding the banking companies intentions when talking about foreclosed is that the financial institution will not have my payments. There is a fair bit of time that this bank will require payments every now and then. If you are very deep in the hole, they may commonly desire that you pay the actual payment entirely. However, i am not saying that they will have any sort of installments at all. If you and the traditional bank can find a way to work a thing out, the foreclosure course of action may stop. However, should you continue to neglect payments underneath the new strategy, the property foreclosure process can just pick up from where it was left off.
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Thanks for your write-up. One other thing is always that individual American states have their own laws that will affect home owners, which makes it extremely tough for the our elected representatives to come up with a fresh set of guidelines concerning foreclosure on property owners. The problem is that a state offers own regulations which may have interaction in an unfavorable manner with regards to foreclosure insurance policies.
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