大胸筋を鍛える筋肉トレーニングの方法(画像付き、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

大胸筋は読んで字の如く、大きな胸の筋肉のことで、
下の赤枠の部分がその筋肉です。

ココの筋肉が盛り上がっていると男らしい体が演出できます。
カッコいい男を目指すなら、必ずこの大胸筋を鍛えよう!

カッコいい男は大胸筋が盛り上がってるぞ!

★ 良く分かる解説!

まず床に仰向けになり、膝を立てます。

こうすることで、腰への負担が少なくなるので、腰を痛める危険が少なくなります。

次に、ダンベルを持った両腕を肩と一直線になる位置で構え、上腕三等筋から肘の部分までを床につきます。

★ 良く分かる解説!

そしてゆっくりダンベルをひねりながら持ち上げます。

このときも、両腕で持ち上げようとするのでは無く、大胸筋に意識を集中して、胸の筋肉で持ち上げるように心がけます。

★ 良く分かる解説!

両腕を上げきった時には、ひねりが終了しているようにして、そして、息を吸いながらダンベルを下ろすようにしましょう。

大切なポイント

上腕三等筋から肘の部分まで床につけることで、初心者が大胸筋を初めて鍛えるときにはオススメです。

また肘に不安がある人も是非試してみてください。

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