★ 目標設定
目標回数：10回
目標セット数：3回
ダンベルが無い人は、ペットボトルに水を入れて代用しても同じトレーニングが出来ます。
★ トレーニング前のワンポイント
上腕二等筋は、下の画像の赤枠の部分を指します。人は良くこの部分を、”力こぶ”とも言いますね。
この部分を鍛えていると、荷物を持ったときなど、カッコいい！力コブが躍動してたくましい男に見えます。
さぁトレーニングの開始。無理をせず着実に前進しよう！
★ 良く分かる解説！
ワキを閉めて肘を固定しましょう。
ワキが開いてしまうと、効果が半減するので注意！
★ 良く分かる解説！
ワキを閉めて、肘を固定した状態でゆっくりダンベルを持ち上げていきましょう。
このときに、素早く上げたり、反動で上げたりするのではなく、ゆっくり上げていきましょう。
そして、二等筋の部分を意識して”今、この部分を鍛えているんだぞ！と意識を集中するとより効果が高められます。
★ 良く分かる解説！
今回両腕にダンベルを持ってトレーニングしましたが、体力に自信の無い人は、片手ずつダンベルを持ってトレーニングしてもOKです。
大切なポイント
足は自分の肩幅程度に広き、軽く膝を曲げましょう。
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