三角筋、僧帽筋の鍛え方・トレーニング方法(ダンベル編)

★ 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

少し分かりにくいですが三角筋は、下の画像の赤枠の部分で、
肩の可動周辺を指します。

僧帽筋(そうぼうきん)は青枠の部分で、首元から背骨に沿っています。

鍛え上げた男の背中は、何も言わずともカッコいい!

男の背中を鍛えよう!成功のポイントは継続だ!

★ 良く分かる解説!

足は肩幅程度に開いておきましょう。
そして、反動をつけずにそのまま上に持ち上げます。

★ 良く分かる解説!

ダンベルを持っていないもう片方の手は、腰の横に添えるか、裏にまわしておきましょう。

大切なポイント

ダンベルを持ち上げるときは息を吸い、息を吐きながらダンベルを下ろすように心がける。

また、筋肉を鍛えている部位を意識して、”今、三角筋、僧帽筋に効いているぞ!”と集中してやると効果は抜群です。

是非実践してみましょう。

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