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体幹トレーニング 腹筋・背筋

体幹を鍛える

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体幹とは主に腹筋・背筋周辺の部位を指します。走・投・跳 あらゆる動作の基礎となる部位であり、体幹トレーニングは、スポーツ能力の向上に欠かすことができないと、考えられています。

【外部リンク】

腹筋を鍛える

鍛える方法によって鍛えられる筋肉・強度・得られる効果等が違ってきます。いろいろ工夫して練習に取り入れてください。

普通の腹筋

仰向けになり膝を曲げ固定し、上半身を起こす。角度のあるところでやったり、上体を起こした時にひねるなどの応用が可能。普通にやる場合、完全に上半身を起こすより45°あたりで起こすのをやめ、背中を丸めるようにすると効果的。

V字1

仰向けになり、足と上半身を同時に起こす。

V字2

膝を伸ばしたまま足首をパートナーに持ってもらった状態で上半身を起こす。

足を上げる1

パートナーの足で頭をはさむように仰向けになり、パートナーの足をつかむ。膝を伸ばしたままパートナーの腰の辺りに上げていく。パートナーはそれをまっすぐ・右・左の3方向に順番に(ランダムでもよい)少し勢いをつけて押す。腰に不安のある人は無理をしないように。

足を上げる2

あお向けになり、腰と一緒に足を上げる。

ひねる

あお向けになり、右膝を左膝に乗せる形で足を組む(左足の裏は浮かさない)

右(左)手で右(左)足のかかとを触る。

膝をこする

仰向けになり膝の角度・太ももと腰の角度を垂直に曲げ空中で固定し、肘を伸ばしたまま手のひらで膝をこする。

胸上げ

仰向けで、腰・肩・頭を地面につける。そこから胸と頭だけ前に曲げながら起こす。背中は浮かさない。

鉄棒

足の届かない高さの鉄棒にぶら下がり、足首が顔の辺りに来るまで上げる(途中一回膝を曲げても伸ばしたままでも良い。伸ばしたままのほうが負荷は高くなる)。できなければ足と体が90°になるところまで行う。

足をスライド

仰向けになり、膝を前後にスライドさせる。

【外部リンク】

背筋を鍛える

上半身を反らす

うつ伏せになる。足を固定し、上半身を上げる。
(反らしすぎると怪我をするので注意)

メディシンボール投げ

1~5kgのボールを両手で持ち前かがみになり、体を起こしながら前に投げる・後ろに投げる、両手で持ち体を左・右にひねって体を戻しながら投げる等の動作を行う

【外部リンク】

その他の体幹トレーニング

「体幹」に関する書籍を特集しています

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