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背中
背中

背筋を鍛えれば腰痛は必ず改善される!筋トレで背筋をきたえる方法

背中

ピシッとした姿勢の人って、若々しくみえませんか?背筋は上体を支える筋肉なので、美しい姿勢を作るためには重要な筋肉です。背筋の衰えが猫背を招き、さらにぽっこりお腹を作ってしまいます。

背筋の筋トレは、姿勢の改善だけでなく、背中の引き締めにも効果があります。また、筋肉量を増やすことで、基礎代謝が高められ、太りにくい体質を作ることができます。さらに背筋を鍛えれば、腰痛改善に効果的です。今日からさっそく背筋を鍛えましょう!

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背筋の鍛え方

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☆一人でできる背筋の筋トレ

1.両手・両足を伸ばしてうつ伏せになります。手の幅・足の幅は少し広めにとりましょう。(肩幅より広くしましょう)
2.息を吐きながら対角線上にある手と足を同時に持ち上げ、3秒キープします。(右手と左足、または左手と右足)
反動を使わずにゆっくりと行いましょう。背筋を使って持ち上げるように意識することが大切です。手足を高く上げるほど負荷が大きくなりますが、慣れるまでは無理しないようにして行いましょう。
3.息を吸いながら、持ち上げた手足をゆっくりと下ろします。
4.反対の手足でも同様に行いましょう。

☆ピラティスで背筋の筋トレ

背筋を鍛え、姿勢を整える効果があるピラティスの「スワンダイブ」。姿勢を整えたい人、人にオススメのトレーニングです。

1.うつぶせになり、手を肩の横に置きます。
2.その体勢から上体を起こします。(手は添える程度にし、背筋の筋肉を使って起こすようにします。腕を使って起こさないように注意しましょう)
3.ゆっくり元の体勢に戻ります。(この時もしっかり背筋を使いましょう)
4.上体を起こした状態から、手の支えを離しダイブします。
この動作を5回繰り返し行います。ここまでがワンセットになります。

☆バランスボールを使った背筋の筋トレ

1.バランスボールの上に骨盤が支点になるようにうつ伏せになります。足は壁にくっつけて上がらないように固定しましょう。
2.上体を起こし、手を頭の横に持ってきます。
3.この体勢からゆっくり上体を倒します。
4.ゆっくり上体を起こし、カラダを反らします。

筋トレ初心者の人は、10回×3セット、腰に痛みがある場合は、無理せず行って下さい。

背筋を鍛えるメリット

・姿勢がよくなる

なぜ姿勢が良くなるかというと、まず、背中の上部の広背筋を鍛えることによって肩甲骨を意識するようになります。肩甲骨をよせると胸を張る状態になります。あと、背中の下部の脊柱起立筋を鍛えることによって腰や背筋が強くなり上半身を支える力が強くなります。人間は意識しないと姿勢をよくするは難しいのですが自然と上や後ろに引っ張られるような感覚があり、無意識にでも姿勢が良くなるのです。

・ウェストが締まる

ウエストを細くする方法は知っての通り、痩せてお腹まわりの脂肪を落とす、腹筋を鍛えるというのがあります。実はもう一つ、背筋を鍛えるというのもありました。特に、背中下部の脊柱起立筋です。腹筋で前面を締めると同時に背筋で後ろからも締めることでより効果的にウエストをシェイプできるんです。

・憧れの逆三角形のボディになる

水泳の選手とかはよく身体が逆三角形になっていてカッコいいと言われます。肩幅が広く、ウエストが締まっているから逆三角形になります。普通の三角形は最悪です。広背筋を鍛えるとその字の通り、筋肉が広く横に広がります。脊柱起立筋は横には広がらず、盛り上がるように付いていきます。つまり、背筋全体をトレーニングすることで逆三角形になります。

腰痛を治す姿勢チェックポイント

●中腰の姿勢を作らない
中腰は腰に一番負担のかかる姿勢です。直立で立っている時と比較すると、2倍前後の負担が腰にきます。軽く会釈をした姿勢ですら、直立時の1.5倍の負担がかかるのだそうです。

●立っている時も姿勢を良くする
普通に立っているだけでも腰には負担がかかっています。よって、普通に立っている時の姿勢にも気を配らなければなりません。
腰痛の人は、普段から立っている姿勢が、この3点のどれかに当てはまる人が多い様です。

・猫背になっている
・がに股になっている
・片方の足だけに重心がかかっている

●座る時の姿勢も注意
座っている時も姿勢に気をつけましょう。座っている時も意外に腰に負担をかけています。実際に1時間、腰に悪い姿勢のまま座って居眠りし、そして目が覚めると腰に激痛が走って動けなくなる話はよく聞きます。特に足を組むと骨盤がゆがみます。

●寝る時の姿勢
腰痛になってしまった時に寝る姿勢としては、横向きでエビの様に腰を丸めるた姿勢が良い寝方と言われています。反対にうつぶせは厳禁!うつ伏せは腰痛の大きな原因になります。気をつけましょう。

まとめ

いかがですか。腰痛は姿勢の悪さも要因の1つです。背筋を鍛え、若々しい背中を作りましょう。背筋の衰えが猫背を招き、さらにぽっこりお腹を作ってしまいます。毎日の筋トレで背筋を鍛え、普段から姿勢に気をつけて生活して下さい。

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