【初心者向け】家でできるトレーニング4選!【youtube多め】

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

【自宅筋トレ】なかやまきんに君の正しいスクワットを学ぼう。

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

【筋トレ】山本義徳先生が実践!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

あなたのやり方 間違ってない?これが本当の「初心者向け腕立てふせ」

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

アブローラーの効果的な使い方|初心者でも腰を痛めないで使うには

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。

コメント

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