腹筋を鍛える筋肉トレーニングの方法(ダンベル編)

★ 目標設定

目標回数:10回(左右で1回)
目標セット数:3回

★ トレーニング前のワンポイント

腹筋と一口に言っても、2つのパーツから成り立っています。
まず一つ目が、腹直筋。(赤枠)ココが一般的に言う腹筋。

そして腹斜筋。(青枠)
コレは腹直筋に対して横にある部分を指します。

腹斜筋を鍛えたい場合は、ひねる事がポイント。
左右にひねることで、効果的に腹斜筋を鍛えることが出来ますよ。

あなたへの課題!腹斜筋を鍛えて、くびれを作れ!

★ 良く分かる解説!

両足を肩幅程度に開き、ダンベルを持った手を真っ直ぐに下へおろします。

★ 良く分かる解説!

下半身は固定して、両腕と上体だけをひねり、息を吐きならが行うと効果的です。

★ 良く分かる解説!

反動をつけずに、息を吐きながら両腕、状態をひねりましょう。

大切なポイント

このトレーニングは一般的にダンベルを使った”ツイストトレーニング”と呼ばれています。

このトレーニングで腹斜筋を鍛える場合足元を固定しないと効果が半減してしまいます。

必ず下半身は固定してトレーニングしましょう。

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