こんにちはー！こんばんわー！おはようございます！
現役トレーナー、現役ボディビルダーの健っす。
今日は、筋トレは「普通にやる」のがベストチョイスなことが多い、という記事だよ。
さて、いきなりだけど、
レッグプレスでハムストリングスを刺激しよう！
レッグプレスでハムストリングスを刺激する方法は、ある。
女性によく質問される内容で、四頭筋をなるべく刺激せず、ハムストリングスやヒップアップを狙いたいらしい。
そのコツとして、
- 足の置き場所を高めに設定
- カカト重心にする
- ウェイトを下ろすときは骨盤の前傾を強める
- 上げるときは膝を引くようなイメージ
- ハムストリングスを高次元に意識する
このような工夫や意識、何よりも努力によって、レッグプレスでハムストリングスを刺激できるようになった！！
一方、筆者は
- レッグカールをした
餅は餅屋
何事においても、それぞれの専門家にまかせるのが一番良いということのたとえ。 また、上手とは言え素人では専門家にかなわないということのたとえ。
レッグプレスって元々、四頭筋が主動筋で、ハムストリングスをメインで鍛えるマシンじゃないんだよ。
どんなに意識して努力して、レッグプレスでハムストリングスを刺激しても、全力でレッグカールをした時の刺激には敵わないと考えている。
つまり、素直にスタンダードな種目を、しっかりやることが大切ということだ。
優先順位は下がるが、無駄では無い
一例としてハムストリングスを挙げたが、他にもたくさんの似たケースがある。
デッドリフトでお尻を効かせたい！
バックプレスで肩の後ろを効かせたい！
とかね。
これらは効率が悪いだけで、無駄では無いと考えている。
例えばヒップアップ特化のメニューとして、
- ヒップスラスト ←たぶんベストチョイス
- アブダクター ←上記との刺激が随分違うため有効
- デッドリフト ←微妙だけど、刺激は変わるから有効かも
こんな感じ。
上から順番に大切だと思っていて、例えばヒップスラストをせずに、デッドリフトで頑張ってお尻を意識しようと頑張るのはセンスが悪いと思う。
まとめ
スタンダードな筋トレにはそれ相応の理由がある。
妙な工夫はやめて、普通の筋トレをめっちゃ頑張ろう。
[Intermediate] Common characteristics for people who have difficulty growing muscles!
Hello! Good evening! Good morning!
Healthy trainer and active bodybuilder.
Today, it ’s an article that muscle training is often the best choice.
Well, suddenly,
Stimulate hamstrings with a leg press!
There are ways to stimulate hamstrings with a leg press.
It is a content that is often asked by women. It seems that they want to aim at hamstrings and hip-ups without stimulating the quadriceps as much as possible.
As a tip,
Set foot placement higher
Make Kakato center of gravity
Increase the pelvic forward tilt when lowering the weight
An image that pulls a knee when raising
Awareness of hamstrings at a high level
With this ingenuity, consciousness, and above all effort, we have been able to stimulate hamstrings with the leg press! !
On the other hand, the author
Leg curled
The parable that it is best to leave it to each expert in everything. Also, the parable of being a good amateur but not an expert.
Leg press was originally a machine that trained hamstrings mainly with quadriceps as the main muscle.
No matter how hard you try and stimulate the hamstrings with the leg press, I think that it doesn’t stand up to the stimuli when you leg curl with full power.
In other words, it is important to follow obediently standard events.
Priority is lowered but not wasteful
One example is hamstrings, but there are many other similar cases.
I want to use my butt with a deadlift!
I want to use the back of the shoulder with a back press!
Tone.
I think these are just inefficient and not wasteful.
For example, as a menu specializing in hip-ups,
Hip thrust ← Probably the best choice
Abductor ← Effective because the above stimulus is very different
Deadlift ← subtle but may be effective because the stimulus changes
Like this.
I think that it is important in order from the top, for example, I think it is bad sense to try hard with deadlift and conscious of the buttocks without doing hip thrust.
Summary
There are good reasons for standard muscle training.
Let’s do our best for ordinary muscle training.
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