【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

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[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

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