【初心者向け】筋トレのフォームを確実に正しくなる方法をまとめます!

こんにちはー!こんばんわー!おはよー!
現役ボディビルダー、現役トレーナーの健です。

今日はトレーニングの初期の人からよく質問される「正しいフォーム」についてだよ。
まずは今日の結論から行ってみよう。

重りを持たずに動かすポーズだけしてみて、しんどいところが合っていたら正解

はい。
例えば、ローイングマシンとかなら、マシンに座って重りを持たずに、引っ張るふりをしよう。
で、肩甲骨を強く寄せるように意識して、背中に収縮したしんどさがあれば正解だ。

チェストプレスなら、重りを持たずに腕を曲げて、強く胸を張ろう。
胸に強いストレッチ感があれば正解。

この方法を使えば、かなり簡単に、結構誰でも正しいフォームを作れると思う。
さて深堀しよう。

初めに言いたいことは、「トレーナーに聞け!」

頑なに質問をせず、一人で悩み続ける人が意外といる。
なんでも質問していいんだよ。

今から一人でも判断できるように執筆するわけだが、文章だけでは限界がある。
実際にフォームを見てくれるスタッフや友人がいるなら、是非その人に聞いてくれ。

そもそも正しいフォームにしないといけない理由は?

  • 関節に無駄な負担がかかり、怪我に繋がりやすい
    (簡単に言うと関節技をかけられているようなトレーニング)
  • 鍛えたい筋肉以外も刺激を受けてしまい、効果が半減する

この二つ。
ハードなトレーニングを、お金と時間をかけてするんだから効率よくやりたいよね。
筋トレに根性はいるとは思うけど、この二つは前提だからね!

正解のフォームって自分で判断できる?

シンプルに言うと、鍛えたい筋肉が痛かったら正解
鍛えたい筋肉以外が強くしんどかったら不正解。
よくある例だけど、鍛えたい筋肉70%の痛さ、それ以外の筋肉の痛さ30%とかなら、及第点だと思う。

筋肉ではなく、関節付近が痛い場合は注意が必要。
そのまま根性で継続すると、怪我につながることが多いから注意な。

ここ、大切なのでもう一度言う。
鍛えたい筋肉が痛かったら正解!

という訳で、止まってみよう。

繰り返しになるが、フォームがよくわからなくなったら、重りを持たずにマシンを動作する動きをして、止まってみよう。
重りを持っていないので、とても意識しやすいはずだ。
で、そのポーズのまま、重りを持つイメージをしてみよう。

覚がつかめたら、軽めの重りを持って、実際にマシンを動かしてみよう。
大抵が上手くいくはずだ。

仮に止まった時に、どこも痛くない、しんどさを感じない場合は、致命的に何かを間違えているに違いない。
誰かに聞け。

上級者にもオススメ

ものすごいマッチョでも、かなり軽い重量で動かしているところを見たことない?
あれ、ウォーミングアップを兼ねながら、動きのイメージを固めているんだね。

上級者でも高重量になるとどうしても意識が繋がにくいことも多い。
初心に戻って、しっかり目に準備をしてみてはどうだろうか。

確かその動作を繰り返す事によって、神経の伝達がスムーズに行く、みたいなデータがあった気もする。

止まるところまとめ

  • ローイング
    引いたとき
  • ラット
    引いたとき
  • チェストプレス、ベンチプレス
    バーを下ろしたとき
  • ショルダープレス
    下ろしたとき
  • サイドレイズ
    水平のとき
  • レッグプレス、スクワット
    膝を曲げたとき
  • レッグカール
    膝を曲げたとき
  • ふっきん
    背骨を丸めたとき

まとめ

  • フォームは効率を高める上に、安全になる
  • よくわからなくなったら重りを持たずに動かす
  • 鍛えたい筋肉が痛かったら正解

Hello! Good evening! good morning!
I am an active bodybuilder and an active trainer.

Today is about the “correct form” that is often asked by people in the early days of training.
Let’s start with today’s conclusion.

Just try the pose to move without weight, and if the difficult place is correct, the correct answer

Yes.
For example, if you are a rowing machine, sit on the machine and do not hold the weight and pretend to pull.
So, if you have a strong contraction on your back, you should be conscious of bringing your shoulder blades closer together.

With a chest press, bend your arms without weight and stretch your chest.
Correct answer if there is a strong stretch in the chest.

With this method, I think it’s pretty easy for anyone to make the right form.
Let’s go deeper.

The first thing I want to say is “Ask your trainer!”
There is surprisingly a person who doesn’t ask questions stubbornly and keeps worrying alone.
You can ask anything.

I am writing so that even one person can judge from now, but there is a limit only by sentences.
If you have staff or friends who actually look at the form, please ask them.

Why do you have to use the correct form in the first place?
Joints are wasted and can lead to injury
(Simply speaking, training that involves articulation)
The muscles other than the muscles you want to train are also stimulated and the effect is halved
These two.
I want to do hard training efficiently because I spend money and time.
I think muscle training has guts, but these two are premise!

Can you judge the correct answer by yourself?
Simply put, if the muscle you want to train hurts, you’re right.
If the muscles other than the muscles you want to train are strong and difficult, it is incorrect.
This is a common example, but if the pain is 70% of the muscles you want to train and 30% of the other muscles, I think that is the point.

Care should be taken when the joints hurt, not muscles.
If you continue with guts, it will often lead to injury.

I say it again because it’s important.
If the muscle you want to train hurts, you’re right!

So let’s stop.
Again, if you don’t understand the form well, try to move the machine without weight and stop.
Because it has no weight, it should be very conscious.
Then, let’s make an image with weight in the pose.

Once you have a sense, let’s move the machine with a light weight.
Most of them should work.

If you don’t feel pain or feel any pain when you stop, you must be fatally wrong.
Ask someone.

Recommended for advanced users
Have you ever seen an amazing macho moving at a fairly light weight?
That’s why I’m solidifying the image of movement while also warming up.

Even for advanced players, it is often difficult to connect consciousness if they become heavy.
Why don’t you go back to the basics and prepare your eyes?

Certainly, there seems to be data that the nerve transmission goes smoothly by repeating the movement.

Summary where it stops
Rowing
When pulled
Rat
When pulled
Chest press, bench press
When the bar is lowered
Shoulder press
When lowered
Side raise
When level
Leg press, squat
When the knee is bent
Leg curl
When the knee is bent
Fukkin
When the spine is rolled up

Summary
Forms are efficient and safe
If you don’t understand well, move without weight
If the muscle you want to train hurts, the correct answer

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