おはよー！こんにちはー！こんばんわー！
現役トレーナー、現役ボディビルダーの健っす。
今日は「やってはいけないトレーニング」について執筆してみるよ。
下記にいくつかのトレーニングを取り上げ、否定的に書くけど、完全に否定するわけではないことをご理解いただきたい。
人によって体型が違い、柔軟性の差や、怪我の等もあり、特殊な事例があるからね。
でもここで言いたいのは、「そのトレーニングよりも、こっちのほうが完全上位互換だぜ」というケースが多いんだ。
有効なトレーニングに関する記事はこちら。参考に！
特に何も考えずに、下位のトレーニングをやっているひとが多いということ。
非効率極まりない。
そしてその評価が低いトレーニングの、最も大きな理由が、怪我をしやすいから、だ。
危険なトレーニングに、果敢にも挑戦するのは何故だ
よく50歳くらいの筋トレおじさんが言っている。
「昔のトレーニングで膝を痛めてなぁ！がっはっはっは！」
50歳前後のハードトレーニーで、怪我なく元気いっぱいにトレーニングをしている人はかなり少ないと思う。
過去のハードなトレーニングで、何らかの大きな怪我をしているんだね。
この怪我をした原因のトレーニングを聞くと、共通していることが見えてきた。
これは昔から分かっていたことで、俺も該当するトレーニングのフォーム指導をするときは、「このトレーニングは比較的危険な部類なので、コントロールできる重量から少しずつ上げるようにしてください」とアドバイスするようにしている。
で、俺は最近こんなことを考えている。
「危険と分かっているトレーニングを、何故やるんだろう」
そう、俺がマシン派である最も大きな理由だ。
俺が思う危険なトレーニングをまとめてみる
- スクワット
- ベンチプレス
- デッドリフト
- ダンベルベンチプレス
- トライセプスエクステンション
ついでに効果が低いと思うトレーニング
- バックプレス
- ビハインドネックラットプル
- アップライトローイング
軽く解説する。
ビッグ3は言わずもがな、危険な種目だ。
「いやいやフォームをしっかりすれば･･･」という人は、現状が見えていない。
現に怪我人は大勢いる。
スクワットは腰と膝、ベンチは肘と肩、デッドリフトは腰、なことが多い。
もちろん正しいフォームを保って、建設的な重量の調整をすれば怪我のリスクは限りなく0にすることはできる。
しかし長いトレーニング生活で、常に完全に安全な状態を保てるのだろうか。
時には体調不良のこともあるだろうし、逆に絶好調で大きく重りを上げてしまうこともある、もしかしたら横の人がぶつかってきてしまうかも。
ダンベルベンチプレスは高重量になると、準備と、コントロールできなくなり落下せさせて怪我をしてしまうケースが多い。
トライセプスエクステンションは肘の曲がり過ぎで痛めることが多い。
ではこれらは効果が低いのか？
高いと思う。
特にベンチプレス、スクワット、トライセプスエクステンションは随一の刺激があると思う。
上記で挙げたトレーニングは共通して、全身の連動がしやすく高重量を扱いやすい特徴がある。
この高重量というのは、筋肥大には非常に重要な刺激となる。
つまり噛み砕いて簡潔に言うと、効果は高いが怪我しやすいものが多い、ということだ。
筆者はどう思う？
俺は生粋のマシン派の人間だ。こちらの記事も参考に！
実はフリーウェイとはほぼ0。（ベントオーバーローイングだけは採用）
つまり、徹底的に危険を排除し、安全にトレーニングをしている。
怪我に繋がりにくくする要因はいくつかあるが、可動範囲の制限だと思う。
マシンでやることによって、コントロールを失い失敗しても、可動範囲が制限されているため大きな怪我に繋がることが少ない。
俺はその安全な状態で、無茶なトレーニングをするように心がけている。
限定的で瞬間的な刺激は確かにフリーウェイトの方が高いと思う。
が、マシンであっても最新のものであれば非常に高重量も扱うことができ、何よりも安全だ。
そして、フリーウェイトではありえない刺激もマシンには可能なことも多い。
そして俺はこう思う。
「何故、危険なトレーニングに果敢にもチャレンジするんだろう･･･」
まとめ
- 怪我をしやすいトレーニングは、間違いなくある
- 俺は安全に無茶をする
- 危険なトレーニングを選ぶか否かを決めるのは、あなた
以上！
There is a training that should not be done! The reason is “it’s easy to get hurt”
good morning! Hello! Good evening!
Healthy trainer and active bodybuilder.
Today I’m going to write about “Don’t do training”.
Please take a look at some of the trainings below and write them negatively, but not completely.
There are special cases due to differences in body shape, differences in flexibility, and injuries.
But what I want to say here is that this is more fully upward compatible than the training.
Click here for articles on effective training. In reference!
There are many people doing subordinate training without thinking in particular.
Inefficient.
And the biggest reason for the poorly rated training is that it is easy to get hurt.
Why dare to challenge dangerous training
Often said by a 50-year-old uncle of muscle training.
“Don’t hurt your knees in old training!
I don’t think there are quite a few hard trainees around the age of 50 who are training vigorously without injury.
You’ve had some serious injury in the past hard training.
When I heard training about the cause of this injury, I found that it was in common.
This has been known for a long time, and when I teach the appropriate training form, I advise you to say, “This training is a relatively dangerous category, so you should gradually increase the weight you can control.” I have to.
And I’m thinking about this recently.
“Why do you do training that you know is dangerous?”
Yes, this is the biggest reason I am a machine.
I will summarize the dangerous training I think
Squat
Bench press
Deadlift
Dumbbell bench press
TRICEPT extension
Training that seems to be less effective
Back press
Behind neck rat pull
Upright rowing
Explain lightly.
Big 3 is a dangerous event.
The person who says, “No, no form is necessary” is not visible.
There are actually many injured people.
Often squats are waist and knees, benches are elbows and shoulders, and deadlift is waist.
Of course, maintaining the correct form and adjusting the constructive weight can reduce the risk of injury to zero.
But can you always be completely safe in a long training life?
Sometimes you may feel sick, and on the other hand, you may be in great condition and get a lot of weight.
When dumbbell bench presses become heavy, there are many cases where they are prepared and cannot be controlled and fall down, resulting in injury.
Triceptus extensions often hurt when the elbow is bent too much.
So are these less effective?
I think it ’s expensive.
Bench press, squat, and tricept extension are especially exciting.
The above-mentioned training has the common feature that it is easy to work with the whole body and easy to handle high weight.
This high weight is a very important stimulus for muscle hypertrophy.
In other words, when it is bitten and concisely stated, it is highly effective, but many are easily injured.
What do you think?
I’m a genuine machine-minded person. Also refer to this article!
Actually, the freeway is almost zero. (Adopted only for bent over rowing)
In other words, we thoroughly eliminate danger and train safely.
There are several factors that make it difficult to get injured, but I think it’s a limitation of the range of motion.
Even if you lose control and fail by doing it on the machine, the range of motion is limited, so there is less chance of serious injury.
I’m trying to do ridiculous training in that safe state.
I think the limited and instantaneous stimulus is certainly higher for free weights.
But even the latest machines can handle very heavy weights and are safer than anything else.
And there are many things that can be stimulated by machines that cannot be free weights.
And I think so.
“Why do you dare to challenge dangerous training…”
Summary
There is definitely training that is easy to get injured
I’m safe
It ’s up to you to decide whether to choose dangerous training.
that’s all!
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