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筋トレ,運動
筋トレ,運動

寝る前に効果的な筋トレ方法

筋トレ

寝る前に筋トレを行なうと、効果的に体を鍛えることができると言われています。なぜでしょうか?

寝ている時には成長ホルモンがたくさん分泌されます。ですから、寝る前に筋トレを行なうなら、筋肉を十分に休ませながら、筋肉にたっぷり成長ホルモンの影響を受けさせることができるのです。そのため、寝る前の筋トレは効果的だと言われています。

とはいえ、寝る前に筋トレをする場合には注意も必要です。例えば、寝る直前に激しく筋トレを行なうなら、体の体温が上昇してしまい、良い睡眠を摂ることができなくなってしまうことでしょう。寝る前に筋トレを行なうのであれば、寝る直前ではなく、寝る数時間前に行なうようにしましょう。そうするなら、筋トレを行なった後の体温をしっかり下げることができ、良い睡眠を摂って筋肉をさすませることができます。

このように、寝る前に筋トレをするならポイントを押さえて行なうことが大切です。では寝る前にどのような筋トレを行なうことができるのでしょうか?この記事ではその点について幾つかご紹介してみたいと思います。参考にしてみてください。

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寝る前に行なうことができる筋トレ

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それでは、寝る前に行なうことができる筋トレを幾つかご紹介してみたいと思います。良い睡眠を妨げないように注意しながら、効果的に体を鍛えましょう。

寝る前に行うことができる効果的な筋トレその1:ヒップアップを目指す筋トレ

この筋トレは、寝る前に行うことができるヒップアップのための筋トレです。膝で立つような姿勢をとり、両方のかかとを合わせます。腕は頭の後ろで組みましょう。両膝で床を押すイメージをしながら、お尻を閉めて上半身を上に伸ばしましょう。15秒位その状態を保った後、膝立ちの姿勢に戻ります。

寝る前に行うことができる効果的な筋トレその2:腹筋

寝る前に行なう筋トレとして腹筋は外すことができません。お腹周りは一番気になるところなのでしっかり筋トレしていきましょう。

まずは床に寝転がります。その後、膝を立て、手は頭の後ろに添えておへそを見るようなイメージで状態を持ち上げます。完全に上体を起こす必要はありません。背中が軽く床から離れるくらいで大丈夫です。これを10回ほど行います。

その後、立てたひざを上に挙げ、足首をクロスして体を丸めるような形で腹筋を行ないます。これは素早く行ないましょう。素早く50回ほど行います。

その後、背中は床に付け、膝は伸ばして足を上下させます。かかとが床に付かないように注意しながら足上げ腹筋を10回行います。この運動をワンセットにして3セット位行なうと腹筋を効果的に鍛えることができるでしょう。

寝る前に行うことができる効果的な筋トレその3:腕立て

寝る前に行なうことができる筋トレとして腕立ても効果的です。腕立ても3種類ほどあります。プッシュアップバーという腕立てのための道具を活用するなら、尚効果的に筋トレを行なうことができるでしょう。

まずはプッシュアップバーを横にして普通に腕立てです。なるべく深く腕を曲げるようにしながらゆっくり10回行います。

その後は椅子の上に足を乗せ、また10回腕立てを行ないます。初めて行なうとかなりきついので、無理の無い程度に行いましょう。

その後はその状態のままプッシュアップバーを縦にします。胸を絞るようなイメージで腕立てを行ないましょう。これで1セット完了です。3セット位行なうと効果的でしょう。

寝る前に行うことができる効果的な筋トレその4:有酸素運動

寝る前に行う筋トレとして、有酸素運動も効果的だと言われています。寝る数時間前にウォーキングやジョギングを行なうようにしてみてはいかがでしょうか?

有酸素運動は体の体温を高め、より良い睡眠を得る助けになります。また、脂肪燃焼を促す助けにもなります。寝る前に行なうことができる筋トレとして、摂り入れてみてはいかがでしょうか?

まとめ:寝る前に効果的に筋トレを行なってより良い体を作りましょう

この記事では、寝る前に行なうことができる筋トレを幾つかご紹介致しました。この記事では、有酸素運動、ストレッチ、筋力トレーニングをすべて「筋トレ」と呼ばせて頂きました。参考にしていただけたでしょうか?

寝る数時間前に筋トレを行なうなら、成長ホルモンの働きで効果的に筋力を高めることができます。寝る前に行なうことができる筋トレには色々な方法があります。自分にとって効果的な筋トレ方法を見つけることによって、より良い体つくりを目指しましょう。是非この記事も参考にしてみてください。

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    そうそうHMBならプロテインよりもグッドみたい。BCAAのロイシンの代謝物質なんですって。BCAAで有名なロイシンもHMBに変化しないと機能しないんだそうですよ。更にHMBはロイシン20gから1gしかできてこないそうだからHMBを摂ることはかなり効果が見込める。我々みたいな勤め人ならパフォーマンスがいいのが役に立つ!ってな感じですよ

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