【中級者向け】筋トレの真っ最中に意識すべきこと【筋トレ】

今日は筋肥大を目指す、初心者~中級者向けの記事だよ。
誰が見てもかっこよく、たくましい体になりたければ筋トレをすればいい。
しかし、辛いし、時間もかかるし、そこそこお金もかかる。
効率よく筋肥大を目指すには、筋トレの真っ最中に、どんなことを考えるのかが凄く大切だ。

鍛えたい筋肉がめちゃくちゃ痛くなるように頑張ろう

はい、これが今日の結論。
そんなこと知っているよ、当たり前!と思うだろうが、意外とこれが出来ていない人が多い。

トレーナーは利便性のため、15回を3セット、等の設定をすることが多い。
どうしても初心者~中級者はこれをみて、「15回を3セット」で完結してしまう。
あくまでもこれは過程で正しい表現は、「鍛えたい筋肉をぶっ壊す為に15回を3セット」だ。
良いトレーナーは表現は色々あれど、この筋肉への刺激を説明する。

少々分かりにくいので噛み砕いて説明しよう。

悪い意識その① 10回やるぜ!

例えばだけど、ベンチプレスを10回するとしよう。
ほとんどの人は反復中「なんとか10回やる!」ってなる。
10回やることじゃなくて、大胸筋の刺激のほうを考えるべきなんだよね。
ベンチプレスの反復中に、大胸筋の収縮と伸展をイメージする人は何人いるだろうか。

悪い意識その② 100Kg挙げるぜ!

可動範囲や適切なフォームは無視。とりあえず重たい重量を動かして満足。
俺はあまり好きじゃない。
結果的にそれで対象の部位に強烈な刺激があれば、高重量のコンセプトが活かされて筋肥大には繋がる、有効な方法だと思う。
ただ、本当に強烈な刺激がある人は何人いるだろうか。他の部位も疲労しているとしたらかなり効率が悪くなっている証拠。
怪我のリスクを増やすだけになることも多い。
何より「重いものを上げたいだけ」という本末転倒な考え方が嫌いだ。
あなたは重量挙げの方が向いている。

悪い意識その③ 動かすぜ!

チェストプレスは「このバーを押す!」
ローイングは「このバーを引く!」
スクワットは「立つ!」
違う!筋肉を意識しなさい!

チェストプレスは下ろした時は「大胸筋伸びてるなぁ!痛いなぁ!」
押したときは「大胸筋縮まってるなぁ!痛いなぁ!」

ローイングは引いたとき「広背筋縮まってるなぁ!痛いなぁ!」
戻したときは「広背筋伸びてるなぁ!痛いなぁ!」

これが正しい意識だよ。

悪い例その④ やるためにやる

文章にすると意味がわからなくなるな。
「筋トレをする」という目標の為に筋トレをしている人。
日課。日々のルーティンをとりあえずやっとく、みたいな。
ご高齢の方ならとてもいいと思うが、あなたはもっと考えてしっかりやりなさいよ。

まとめ

  • 筋トレの真っ最中は、筋肉が伸びて痛い!
  • 縮まって痛い!
  • 痛い!
  • 重量を上げることは大切だが、重りを上げること自体にやりがいを感じるなら重量挙げを

にほんブログ村 その他スポーツブログ 筋トレ・ウェイトトレーニング にほんブログ村 健康ブログ 糖質制限食 にほんブログ村 その他生活ブログ 節約・節約術 ブログランキング・にほんブログ村

ダイエット|ブログランキング スポーツジム|ブログランキング 節約・貯蓄|ブログランキング ボディビル|ブログランキング 筋トレ|ブログランキング

[Intermediate] Things to be aware of in the middle of muscle training [Muscle training]
 
Today’s article is aimed at beginners to intermediates who are aiming for muscle hypertrophy.
If anyone wants to look cool and have a strong body, they can do muscle training.
But it’s painful, time consuming, and so expensive.
In order to aim for muscle hypertrophy efficiently, it is extremely important to think about what to think about in the middle of muscle training.

Let’s do our best so that the muscles we want to train become sore
Yes, this is today’s conclusion.
I know that, of course! As you might expect, there are many people who are not able to do this.

For convenience, trainers often set 3 times for 15 times.
For beginners to intermediates, this is the only way to complete this with 15 sets of 3 times.
The only correct expression in the process is “3 sets of 15 times to break the muscle you want to train”.
A good trainer explains the stimulation of this muscle, although there are many expressions.

It ’s a little confusing, so let ’s break it down and explain.

Bad consciousness (1) 10 times!
For example, let’s say 10 bench presses.
Most people say “I’ll do it 10 times!”
You should think about stimulation of your pectoral muscles, not 10 times.
How many people imagine the contraction and extension of the pectoral muscles during a bench press iteration?

Bad consciousness (2) I’ll give you 100kg!
Ignore the range of motion and the proper form. We are satisfied with moving heavy weight for the time being.
I don’t like it very much.
As a result, if there is intense stimulation on the target site, I think that it is an effective method that makes use of the concept of heavy weight and leads to muscle hypertrophy.
But how many people have a really intense stimulus? Evidence that the efficiency is considerably worse if other parts are also fatigued.
Often only increases the risk of injury.
I don’t like the overwhelming thinking of “I just want to lift something heavy”.
You are better off with weightlifting.

Bad consciousness ③ Move!
The chest press says “Press this bar!”
Rowing “draw this bar!”
Squat “stands!”
Wrong! Be aware of muscles!

When the chest press is lowered, “Your pectoral muscles are growing! It hurts!”
When I pressed it, “I’m contracting my pectoral muscles! It hurts!”

When I pulled the row, “I’m contracting my latissimus! It hurts!”
When I put it back, I’m stretching my latissimus! It hurts! “

This is the right consciousness.

Bad example (4)
Do not understand the meaning of the sentence.
People who are doing muscle training for the goal of doing muscle training.
Daily routine. It seems to be a routine for the time being.
I think it’s great for older people, but you should think more and do it well.

Summary
In the middle of muscle training, muscles grow and hurt!
Shrink and hurt!
painful!
It is important to increase the weight, but if you feel that raising the weight itself is worthwhile, weight lifting

コメント

  1. Excellent way of telling, and fastidious piece of writing to
    obtain facts regarding my presentation topic, which i am going to convey
    in academy.

  2. sgyjfrono より:

    can you buy viagra online [url=http://viagrafa.com/]viagra online canadian pharmacy[/url] generic viagra canada best place to buy generic viagra online viagra online generic

  3. Howdy! Do you know if they make any plugins to help with SEO?
    I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good gains.

    If you know of any please share. Thank you!

  4. Wanda Woodard より:

    I am sure this article has touched all the internet viewers, its really really fastidious paragraph on building up new web site.

  5. Fannie Garcia より:

    Hi there! Someone in my Facebook group shared this site with us so I came to take a look.

    I’m definitely loving the information. I’m bookmarking and will be
    tweeting this to my followers! Outstanding blog and superb design and
    style.

  6. Wow, this post is pleasant, my sister is analyzing these
    kinds of things, therefore I am going to convey her.

  7. Beverly Park より:

    Ahaa, its fastidious discussion regarding this article here at this
    webpage, I have read all that, so at this time me also commenting at this place.

  8. Juanita Baldwin より:

    I am sure this article has touched all the internet users, its really really nice article on building up new website.

  9. Norman Miller より:

    Ahaa, its fastidious dialogue about this post here at this weblog, I have read all that, so now me also commenting here.

  10. Edwin Ervin より:

    I am extremely inspired along with your writing talents as well
    as with the format in your blog. Is that this a paid subject matter or did you modify it
    your self? Anyway stay up the excellent quality writing, it’s uncommon to peer a nice blog like
    this one today..

  11. Sierra Stuckey より:

    It is perfect time to make some plans for the future
    and it’s time to be happy. I have read this post and if I could I desire to suggest you few interesting things or advice.
    Perhaps you could write next articles referring to this article.

    I desire to read more things about it!

  12. Sharon Moore より:

    I really love your site.. Very nice colors & theme.

    Did you develop this amazing site yourself? Please
    reply back as I’m looking to create my own personal blog
    and would love to know where you got this from or just what the theme is called.

    Thank you!

  13. Jamie Speights より:

    Hola! I’ve been reading your website for a long time now and finally
    got the bravery to go ahead and give you a shout out from Houston Texas!
    Just wanted to mention keep up the excellent job!

  14. Jennie Smith より:

    I have been surfing online more than 4 hours today, yet I never found any interesting article like yours.
    It is pretty worth enough for me. In my view, if all web owners and bloggers made good content as you did, the internet will be much
    more useful than ever before.

  15. Barbara Heller より:

    I visited multiple blogs however the audio feature for audio songs current at this web site is truly fabulous.

  16. Victor Freeman より:

    It’s perfect time to make some plans for the future and it’s time to
    be happy. I’ve read this post and if I could I desire to suggest
    you few interesting things or suggestions. Perhaps
    you could write next articles referring to this article. I want to read even more things about it!

  17. John Coady より:

    I have been surfing on-line greater than three hours nowadays, yet I
    by no means found any fascinating article like yours.
    It’s lovely worth enough for me. In my view, if all site owners
    and bloggers made just right content material as you did, the web will probably be much more helpful than ever before.

  18. Eileen Jackson より:

    Hi, I do believe this is an excellent web site. I stumbledupon it 😉 I’m going to revisit yet again since I book marked it.
    Money and freedom is the greatest way to change, may you be rich and continue to help other people.

  19. Melissa Baines より:

    It’s the best time to make a few plans for the future
    and it is time to be happy. I have read this publish and if I could I want to counsel
    you few attention-grabbing things or advice. Maybe you could
    write next articles regarding this article. I want to read more things about it!

  20. Ronald Thompson より:

    I simply couldn’t go away your website before suggesting that I
    extremely enjoyed the standard info an individual provide in your visitors?
    Is gonna be again incessantly to investigate cross-check new
    posts

  21. I am not very great with English but I find this rattling easy to understand.

  22. I’ve been surfing online greater than 3 hours these days, yet I never found any attention-grabbing article like yours.
    It’s pretty value enough for me. Personally, if all site owners
    and bloggers made good content material
    as you did, the web will be a lot more useful than ever before.

  23. I am sure this paragraph has touched all the internet people, its really really good paragraph on building up new website.

  24. I have been surfing online more than three hours today, yet I never found any interesting
    article like yours. It’s pretty worth enough for me.
    Personally, if all website owners and bloggers made good content as you did, the internet
    will be much more useful than ever before.

  25. Roberto Moore より:

    This is really interesting, You are a very skilled blogger.

    I have joined your rss feed and look forward to seeking more
    of your wonderful post. Also, I’ve shared your site in my social networks!wholesale baseball jerseys free shipping

  26. Manuel Mough より:

    It is the best time to make some plans for the future and it’s time to be happy.
    I have read this post and if I could I wish to suggest you few interesting
    things or advice. Maybe you can write next articles referring to this article.

    I desire to read more things about it!

  27. Warren Smith より:

    Furthermore, i believe that mesothelioma is a extraordinary form of cancer that is normally found in those people previously exposed to asbestos. Cancerous cells form inside mesothelium, which is a safety lining which covers the majority of the body’s areas. These cells typically form inside lining with the lungs, stomach, or the sac that really encircles the heart. Thanks for expressing your ideas.

  28. Lillian Muir より:

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

  29. Wendy Acuna より:

    Quality articles or reviews is the crucial to invite the people to pay
    a quick visit the web page, that’s what this website is providing.

  30. Richard Syed より:

    Howdy would you mind stating which blog platform you’re using?
    I’m looking to start my own blog soon but I’m having a hard time choosing between BlogEngine/Wordpress/B2evolution and Drupal.
    The reason I ask is because your layout seems different then most blogs and
    I’m looking for something unique. P.S Sorry for being off-topic but I had to
    ask!

  31. Alice Lopez より:

    It’s appropriate time to make some plans for the longer term and it
    is time to be happy. I have learn this submit and if I could I want to recommend you few
    interesting issues or suggestions. Perhaps you can write subsequent articles regarding this article.
    I desire to learn more things about it!

  32. Richard Wilhelm より:

    You’ve made some good points there. I checked on the internet for more information about the issue and found most people
    will go along with your views on this website.

  33. Juan Crain より:

    Hi, after reading this amazing paragraph i am also delighted to share my familiarity
    here with mates.

  34. Lena Venegas より:

    Hi there, I discovered your web site via Google at
    the same time as looking for a related subject, your web
    site came up, it seems good. I have bookmarked it in my google bookmarks.

    Hi there, simply turned into alert to your
    blog through Google, and located that it is truly informative.
    I am going to watch out for brussels. I will be grateful if you happen to continue this
    in future. Lots of people will likely be benefited from your writing.
    Cheers!

  35. Hugh Beitler より:

    I will immediately take hold of your rss as I can’t in finding your e-mail subscription hyperlink or e-newsletter service.
    Do you’ve any? Kindly let me know so that I may subscribe.
    Thanks.

  36. Walter Davis より:

    Greetings! I’ve been reading your site for some time now and finally got the bravery to
    go ahead and give you a shout out from Huffman Tx!
    Just wanted to mention keep up the good work!

  37. Peggy Kirkland より:

    Hi there, i read your blog occasionally and i own a
    similar one and i was just curious if you get a lot of spam
    responses? If so how do you reduce it, any plugin or anything you
    can advise? I get so much lately it’s driving me crazy so any help is
    very much appreciated.

  38. Carrie Chessman より:

    Hi, I do think this is a great blog. I stumbledupon it
    😉 I am going to revisit yet again since I book-marked it.
    Money and freedom is the greatest way to change, may you be rich and continue to guide others.

  39. Robert Bierling より:

    I’ve been browsing online more than 3 hours today, yet I never found any interesting article like yours.
    It is pretty worth enough for me. In my view, if all
    webmasters and bloggers made good content as you did, the internet will be much more useful than ever
    before.

  40. Sarah Mcardle より:

    Ahaa, its pleasant discussion regarding this article here at this webpage, I
    have read all that, so at this time me also commenting here.

  41. Mk11 tips より:

    There is definately a lot to find out about this issue. I love all of the points you’ve made.

  42. Having read this I thought it was rather informative. I appreciate you spending some time and energy to put this short article together. I once again find myself spending way too much time both reading and leaving comments. But so what, it was still worth it!

  43. Investments より:

    Hi, I do think this is an excellent web site. I stumbledupon it 😉 I am going to return once again since i have saved as a favorite it. Money and freedom is the greatest way to change, may you be rich and continue to help others.

  44. Leading Digital Marketing agency in India and Kolkata, Leading Web Design company. Providing web designing and Digital marketing services, Digital marketing course, and certification with an internship.

  45. Holiday Weather より:

    I’m amazed, I must say. Seldom do I encounter a blog that’s both educative and engaging, and without a doubt, you have hit the nail on the head. The problem is something that too few people are speaking intelligently about. Now i’m very happy I came across this during my search for something concerning this.

  46. I wanted to thank you for this wonderful read!! I certainly loved every little bit of it. I have got you saved as a favorite to look at new stuff you post…

  47. SEO Planner より:

    This excellent website definitely has all the information I wanted about this subject and didn’t know who to ask.

  48. Hi there! This blog post couldn’t be written much better! Looking through this article reminds me of my previous roommate! He always kept talking about this. I’ll forward this article to him. Pretty sure he’s going to have a good read. Thank you for sharing!

  49. Если директор фирмы задумывается о надвигающихся проблемах, которые не возможно будет преодолеть то в первую очередь его интересует непосредственно субсидиарная ответственность

  50. I’m the co-founder of JustCBD label (justcbdstore.com) and I am currently looking to grow my wholesale side of business. I am hoping someone at targetdomain share some guidance ! I considered that the best way to accomplish this would be to talk to vape stores and cbd stores. I was really hoping if anyone could suggest a qualified web site where I can buy Vape Shop B2B Data List I am presently considering creativebeartech.com, theeliquidboutique.co.uk and wowitloveithaveit.com. Not exactly sure which one would be the best option and would appreciate any advice on this. Or would it be easier for me to scrape my own leads? Ideas?

  51. nail doherty より:

    Way cool! Some very valid points! I appreciate you writing this post plus the rest of the site is extremely good.

  52. Pretty! This was an incredibly wonderful post. Thanks for supplying these details.

  53. I couldn’t refrain from commenting. Very well written!

  54. After looking over a few of the blog articles on your website, I honestly like your technique of blogging. I added it to my bookmark website list and will be checking back soon. Take a look at my website too and let me know how you feel.

  55. Lauren Flattery より:

    This is a topic which is close to my heart… Thank you! Exactly where are your contact details though?

  56. Having read this I thought it was rather informative. I appreciate you taking the time and energy to put this informative article together. I once again find myself spending way too much time both reading and leaving comments. But so what, it was still worthwhile!|

  57. Good day! This is my first visit to your blog! We are a group of volunteers and starting a new initiative in a community in the same niche. Your blog provided us useful information to work on. You have done a extraordinary job!|

  58. Everyone loves it when folks come together and share thoughts. Great website, keep it up!

  59. I was able to find good advice from your articles.

  60. lazy.com.sg より:

    Hi colleagues, its wonderful piece of writing concerning cultureand fully defined, keep it up all the time.|

  61. gox より:

    I quite like reading an article that will make people think. Also, thank you for permitting me to comment!

  62. Blogger Task より:

    Good day! I could have sworn I’ve visited this website before but after looking at a few of the articles I realized it’s new to me. Regardless, I’m certainly happy I came across it and I’ll be bookmarking it and checking back regularly!

  63. Scopiers より:

    Spot on with this write-up, I honestly believe that this web site needs a great deal more attention. I’ll probably be back again to see more, thanks for the info!

  64. Classified ads, より:

    I could not refrain from commenting. Perfectly written!|

  65. Kratom USA より:

    Very nice blog post. I definitely love this site. Keep writing!|

  66. Kratom Capsules より:

    Pretty! This was an extremely wonderful post. Thank you for providing this information.

  67. Bryan Fawson より:

    I needed to thank you for this fantastic read!! I absolutely loved every little bit of it. I have you bookmarked to look at new things you post…

  68. Best CBD Oil より:

    I’m truly enjoying the design and layout of your blog. It’s a very easy on the eyes which makes it much more pleasant for me to come here and visit more often. Did you hire out a developer to create your theme? Exceptional work!|

  69. E Backers より:

    This is the right web site for everyone who would like to understand this topic. You know a whole lot its almost hard to argue with you (not that I really would want to…HaHa). You definitely put a new spin on a topic that has been written about for a long time. Great stuff, just excellent!

  70. Aid Pharmacy より:

    Aw, this was an incredibly good post. Finding the time and actual effort to create a good article… but what can I say… I hesitate a whole lot and never manage to get anything done.

  71. Howdy just wanted to give you a quick heads up. The text in your content seem to be running off the screen in Chrome. I’m not sure if this is a formatting issue or something to do with internet browser compatibility but I figured I’d post to let you know. The layout look great though! Hope you get the issue solved soon. Many thanks|

  72. I really like it when folks come together and share views. Great site, continue the good work!|

  73. vape kits より:

    Greetings from Ohio! I’m bored to death at work so I decided to browse your website on my iphone during lunch break. I love the info you provide here and can’t wait to take a look when I get home. I’m amazed at how fast your blog loaded on my mobile .. I’m not even using WIFI, just 3G .. Anyhow, fantastic site!|

  74. Corona Cure より:

    Howdy would you mind letting me know which hosting company you’re using? I’ve loaded your blog in 3 different web browsers and I must say this blog loads a lot faster then most. Can you recommend a good web hosting provider at a fair price? Kudos, I appreciate it!|

  75. Simply want to say your article is as astonishing. The clarity on your submit is just spectacular and that i could think you are a professional on this subject. Well together with your permission allow me to clutch your RSS feed to stay up to date with approaching post. Thanks a million and please keep up the rewarding work.|

  76. Onedrive AVgfUu より:

    I’m truly enjoying the design and layout of your blog. It’s a very easy on the eyes which makes it much more enjoyable for me to come here and visit more often. Did you hire out a designer to create your theme? Great work!|

  77. Good post. I learn something totally new and challenging on blogs I stumbleupon everyday. It will always be exciting to read articles from other authors and practice something from other web sites.

  78. This is a topic that is near to my heart… Cheers! Where are your contact details though?|

  79. Right here is the right website for everyone who would like to understand this topic. You know a whole lot its almost hard to argue with you (not that I actually will need to…HaHa). You definitely put a brand new spin on a subject that’s been written about for many years. Great stuff, just great!

タイトルとURLをコピーしました