おはよー！こんにちはー！こんばんわー！
トレーナー歴10年、ボディビルダーの健っす。
今日はジムに入会したての人向けに、トレーニングメニューやその他細かいところの解説をしてみるよ。
まず確認してほしいこと
そのジムは、トレーナーにメニューを作成してもらえるジムなのか確認しよう。
有料の場合も多いね。
で、メニューが作成してもらえるのであれば、作成してもらおう。
「初心者だからメニュー作成はしない」という謎理論を展開する人がいるが、マジで素直にメニューを組んでもらったほうがいい。
で、同時に信頼できるトレーナーが居ないかしっかり探して、コミュニケーションを図ること。
できればコンテストに出場している人や、パワーリフターがいいんだけど、なかなか居ないよね。
あなたはジムに降り立った
まずウォーミングアップをしよう。
特に冬場や、寒いジムもあるから汗ばむくらいやったほうがいいと思う。
方法はランニングマシンやエアロバイクを10分ほどやるだけ。
やり方が分からないならスタッフに聞く。
速さやペダルの重たさは個人差が大きくて何とも言えないが、心拍数100前後、ちょっと汗をかくくらいがいい。
トレーニングを開始しよう
繰り返しになるが、基本的にはスタッフにメニューを作ってもらったほうがいい。
が、ここでは超初心者向けに、超ベーシックなメニューを紹介しておく。
- ローイングマシン、またはラットプル（背）
- チェストプレス（胸）
- ショルダープレス（肩）
- レッグプレス（太もも）
- レッグカール（太もも後）
- アブドミナルマシン（腹）
- バックエクステンション（腰）
ほぼどこのジムにでもあるマシンをバランスよく並べてみた。
とりあえずこんなメニューはどうだろうか。
座席とかの設定は文章での説明は困難。
やはりスタッフに聞くか、いなければ気合いで調べろ。
筋トレするときの細かいこと
- 反復回数
15回くらいで大丈夫。ちょっと多く思えるだろうが筋肥大に繋がる回数で、安全性も比較的高い。 - 反復スピード
2秒で下ろして、2秒で上げるくらい。比較的ゆっくりやったほうが良いことが多い。 - セット数
3セット～5セットで。上記のメニューを3セットやったら50分くらいかかる。 - 休憩時間
チェストプレス → 120秒休憩 → チェストプレス → 120秒休憩 → ･･･
これくらいのインターバルでOK - 重りのチョイス
15回やって結構しんどい！くらいまで。大幅に体がゆがんだりしてフォームが崩れるのはNG - 水分補給
水道水でもOKなレベルでなんでもいい。普通はミネラルウォーターかお茶か。
サプリメントを活用してケミカルなドリンクを飲んでみたいならこちら - 怪我すんな
怪我したらアカンで。
トレーニング頻度と今後について
上記のメニューは全身を鍛えるベーシックなメニューで、週に3回くらいを想定している。
とりあえず週に3回頑張って、筋肉痛を楽しんでくれ。
で、3週間ほど経ち、トレーニングに慣れてきたらメニューのアップデートが必要だ。
具体的にはトレーニング頻度を週4前後まで増やして「分割法」のメニューを作ってもらって欲しい。
分割法とは、AとBという2つのメニューを作成して、交互にルーティンさせること。
俺は体の前の日、後ろの日で分けるのが好き。
そんな記事はこちら（作成中）
まとめ
- スタッフに頼ろう
- ベーシックなマシンを3週間くらい頑張る
- メニューはアップデートしよう
以上！
最初は不安だから、少しでもお役に立てれば嬉しいね。
[Super beginner] What do you do first after joining the gym? Explain the training menu, number of times, number of sets, etc.!
good morning! Hello! Good evening!
He has been a trainer for 10 years and has been a healthy bodybuilder.
Today I’m going to give a training menu and other details for those who are new to the gym.
First thing to check
Make sure that the gym has a trainer to create a menu for you.
Often there is a charge.
So if you can create a menu, let’s do it.
Some people develop a mysterious theory that “beginners don’t make menus”, but it’s better to have the menu organized seriously.
At the same time, look for reliable trainers and communicate with them.
If possible, people who are participating in the contest and power lifters are good, but there aren’t many.
You got off at the gym
Let’s warm up first.
I think it’s better to sweat, especially in the winter and cold gyms.
All you need to do is run a running machine or exercise bike for about 10 minutes.
Ask the staff if you don’t know how to do it.
The speed and weight of the pedal vary greatly from person to person, but it is better to sweat a little around 100 heart rate.
Start training
Again, basically the staff should make the menu.
But here is a very basic menu for super beginners.
Rowing machine or rat pull (back)
Chest press (chest)
Shoulder press (shoulder)
Leg press (thigh)
Leg curl (after thigh)
Abdominal machine (belly)
Back extension (waist)
I tried to find a balance of machines in almost every gym.
What about this menu for the time being?
It is difficult to explain the setting of seats in text.
After all, ask the staff or if you don’t have it, check it out with your will.
Details when doing muscle training
・ Number of iterations
About 15 times is ok. It may seem a bit more, but the number of times it leads to muscle hypertrophy, and the safety is relatively high.
・ Repetition speed
Lower it in 2 seconds and raise it in 2 seconds. It is often better to do it relatively slowly.
·Set Count
3 to 5 sets. It takes about 50 minutes to do the above 3 menus.
·Break time
Chest press → 120-second break → Chest press → 120-second break →
OK at this interval
・ Choice of weight
It ’s pretty hard to do 15 times! Until about. It is NG that the body collapses greatly and the form collapses
・ Rehydration
You can do anything with tap water. Usually mineral water or tea.
Click here if you want to take a chemical drink using supplements
・ Do not get hurt
If you get injured, use Akan.
Training frequency and future
The above menu is a basic menu that trains the whole body and is supposed to be about 3 times a week.
For the time being, do your best 3 times a week and enjoy muscle pain.
So, after about 3 weeks, you will need to update the menu once you get used to training.
Specifically, I would like you to increase the training frequency to around 4 per week and create a “division method” menu.
The division method is to create two menus, A and B, and route them alternately.
I like to separate the day before the body and the day behind.
Click here for such an article (under construction)
Summary
Rely on the staff
I’ll do my best for 3 weeks on a basic machine
Update the menu
more than!
I’m worried at first, so I’d be happy if I could help you.
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[…] ジムに入会したての人への記事はこちら！ […]
[…] 一番最初にやってほしい筋トレは、全身をまんべんなく鍛えるものがいい。回数は15回前後で、格3セットずつでいいと思うよ。そんな記事はこちら […]
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