Home / 健康 / 健康全般 / 腰痛 / 実は怖い筋トレ!腰痛を確実に治すために気をつける5つの方法
驚く
驚く

実は怖い筋トレ!腰痛を確実に治すために気をつける5つの方法

ショック

腰痛には安静にするよりも、筋力をつける方が効果がある事が分かっています。しかし、筋力をつけたい場合、いきなり筋トレのようなトレーニングは大変危険です。筋トレはやり方を間違えると筋力がつかないばかりか、腰痛を悪化させる原因になります。今回は正しい筋トレのやり方と腰痛を改善させる方法についてご紹介しましょう。

スポンサーリンク

腰痛を改善させる方法

笑顔

1:筋トレをする前に 「背骨のゆがみを治す」

腰痛の為に腹筋や背筋を鍛える事は、とても重要です。確かに腰痛を改善する効果はあります。しかしその前に、大切なポイントがあります。それは

「背骨のゆがみ」

です。どんなに筋肉がついても、身体の中心である背骨がゆがんでいる場合、筋肉の付き方もゆがんでしまって、返って身体のバランスが悪くなり、ますます腰痛を悪化させる事になります。筋トレをする前に、背骨がゆがんでいないかチェックしましょう。身体のバランス、正しい姿勢を身につけるには、筋トレの前に軽いストレッチから入って、身体を調整し、徐々にハードな筋トレを行う事が大切です。

2:筋トレの注意点 「やりすぎは逆効果」

ウォーキングやマラソン、筋肉トレーニングと体の鍛え方は数多く存在します。最近では、スポーツジムも人気で通う方も多い時代です。ところが、これが返って体を悪化させる場合もあります。

例えば筋トレで、筋肉を過剰に使った場合細い血管が切れて内出血をおこしてしまいます。体質にもよりますが血管が再生するときに過剰に血管が増えてしまい、腫瘍ができやすくなります。悪性になったとても大変ですし、筋肉が動きにくくなってしまうこともあるのです。筋トレの間違いを防ぐポイントは、

・回数を制限する。
・少ない回数を繰り返す。
・捻じらないで行う。

筋トレはやりすぎに注意して下さい。

3:筋トレの回数 「1日やったら、2日休む」

頑張って筋トレに励んだら、翌日筋肉痛になった、、。なんてよくありますよね。頑張って毎日筋トレする!と決めて、筋肉痛を我慢して筋トレをしても、効果は出ないのはご存知ですか?トレーニングに一生懸命励めば、当然筋肉は疲労します。すると万全の体調であれば簡単にできる動作が、筋疲労によって満足にできなくなります。パフォーマンス力が落ちるものです。

ですので、筋肉痛になったと感じたらゆっくり休養を取るべきですし、筋肉痛にならなくても、筋力が低下していると感じるだけのトレーニングができればそれで十分です。しっかり休んで筋力を回復させてください。筋トレは毎日しなくても充分筋力がつきます。

4:筋トレの効果 「プロテインは必要ない」

筋力トレーニングを始めると、誰でもほぼ例外なく興味を持つのがプロテインパウダーです。手軽に使える低脂肪なたんぱく源としては抜群に便利ですが、誤解があったりうまく使えていない人も多いようです。

プロテインと言うとすぐに飲む時間帯の話が出てきますが、1日全体で自分に合ったカロリーとたんぱく質の量が摂れていなければ、時間帯を工夫しても結果はついてきません。

自分に合った食事量は、いまの体形(体重・体脂肪)と目標の体形によって決まります。まずは現状を知り、目標を立てて、何をどれだけ食べれば良いか考えましょう。

5:筋トレと食事 「筋トレ後、45分以内にごはんを食べた方がいい」

筋肉はたんぱく質でできています。いくら運動してもたんぱく質が足りなければ、筋肉は大きくなりません。筋肉が大きくなり始める、トレーニングから45分以内にごはんを食べるようにするとより効果的です。

それでは、効果的な筋トレをご紹介します。まずは、毎日出来るストレッチをやってみましょう。

☆背筋を正常に戻すストレッチ

① 肩幅に足を開き、つま先をやや外側に向けてしゃがみます。

② かかとはなるべく浮かないようにし、少し前かがみになります。

③ お尻をやや後ろに引くようにして、できるだけゆっくり立ち上がります。(このとき上半身は胸を先行させるイメージでゆっくり持ち上げる。しゃがむとかかとが浮く人は、倒れるギリギリまで真後ろにお尻を引く、この姿勢から始めて下さい。)

④ 胸が上がるにつれ、きれいにヒップアップしてきます。腰のアーチもかなり強調されます。(速く立ち上がると深部に効きにくいです。10秒間かけて、できるだけゆっくり、なめらかに動きましょう。)

⑤ 腰に集まった力が抜けないようにしつつ、背中とお尻を近づけるイメージで連動させ、ゆっくり立ち上がります。(うまくできたら、ラクに呼吸でき、肩がリラックスし、腰にアーチができるなどが感じられます。)

⑥ 終了後、下腹部に大きく息が入ればOKです。

以上です、朝晩1回ずつでOKなので、ぜひお試し下さい。このストレッチで、身体のゆがみを治した後、自分の腰痛にあわせた筋トレを行って下さい。

寝ころんで筋トレ―腰痛、膝痛を治すマニュアル
奥本 志朗
文芸社
売り上げランキング: 135,679

まとめ

いかがですか。筋トレは確かに筋肉アップには効果がありますが、やり方を間違えると逆効果になります。是非本記事を参考にして、筋トレを行って下さい。

スポンサーリンク

Check Also

運動

妊娠中の腰痛でお悩みの妊婦さんへ。原因と対策

妊娠中の女性の体は、赤ちゃんを …

88 comments

  1. I know this if off topic but I’m looking into starting my own weblog
    and was wondering what all is required to get set up?
    I’m assuming having a blog like yours would cost a pretty penny?
    I’m not very web smart so I’m not 100% positive.
    Any recommendations or advice would be greatly appreciated.
    Thank you

  2. Its such as you read my thoughts! You seem to understand so much about this, such
    as you wrote the book in it or something. I think that
    you could do with a few % to pressure the message house a little bit, however instead of that,
    that is wonderful blog. A fantastic read. I’ll certainly be back.

  3. It’s in reality a nice and helpful piece of info.
    I’m glad that you just shared this useful information with us.
    Please keep us up to date like this. Thanks for sharing.

  4. Fascinating blog! Is your theme custom made or did you download it from somewhere?
    A theme like yours with a few simple adjustements would
    really make my blog jump out. Please let me know where you got your theme.

    Cheers

  5. It’s going to be ending of mine day, but before finish I am reading this enormous article to increase my experience.

  6. Thanks , I’ve recently been looking for information about
    this subject for a while and yours is the greatest I’ve discovered so far.
    However, what in regards to the conclusion? Are you sure concerning the supply?

  7. Hi there, I check your new stuff regularly. Your humoristic
    style is awesome, keep it up!

  8. Nice post. I was checking constantly this blog and I am impressed!
    Very helpful information specifically the last part 🙂 I
    care for such information a lot. I was seeking this particular info for a very
    long time. Thank you and best of luck.

  9. hello there and thank you for your information – I’ve certainly picked up anything new from
    right here. I did however expertise some technical points using this
    web site, as I experienced to reload the web site a lot of
    times previous to I could get it to load properly.
    I had been wondering if your web host is OK? Not that I’m complaining, but sluggish loading
    instances times will often affect your placement in google and could damage your
    high quality score if ads and marketing with Adwords.
    Well I am adding this RSS to my e-mail and could
    look out for much more of your respective interesting content.
    Ensure that you update this again soon.

  10. Yes! Finally someone writes about ig.

  11. I don’t know if it’s just me or if everybody else encountering issues
    with your blog. It appears as if some of the written text within your content are running off the screen. Can someone else please
    comment and let me know if this is happening to them too?
    This may be a issue with my internet browser because
    I’ve had this happen previously. Thanks

  12. Great beat ! I would like to apprentice while you amend your web site, how could i subscribe for a blog website?
    The account helped me a acceptable deal. I had been tiny bit acquainted of this your broadcast offered bright clear idea

  13. You can certainly see your skills in the work you write.
    The sector hopes for more passionate writers like you who aren’t afraid to mention how they believe.
    Always follow your heart.

  14. You are so interesting! I do not think I’ve truly read through something like that before.
    So great to discover somebody with unique thoughts on this subject matter.
    Seriously.. thank you for starting this up.
    This web site is one thing that is required on the web, someone with a bit of originality!

  15. Thanks , I have recently been searching for information approximately this subject for a
    long time and yours is the greatest I’ve came upon till now.
    But, what in regards to the conclusion? Are you sure concerning the supply?

  16. I like the valuable info you provide in your articles.
    I will bookmark your blog and check again here frequently.
    I’m quite sure I will learn many new stuff
    right here! Good luck for the next!

  17. Very nice article. I certainly appreciate this site.

    Thanks!

  18. You ought to be a part of a contest for one of the greatest sites on the internet.
    I’m going to recommend this web site!

  19. I do agree with all of the concepts you’ve offered to your post.
    They’re very convincing and will definitely work. Still, the
    posts are too brief for novices. Could you please lengthen them a little from next
    time? Thanks for the post.

  20. Inspiring quest there. What occurred after? Thanks!

  21. Thanks , I have recently been searching for info approximately this topic
    for a while and yours is the best I have came upon till now.
    But, what concerning the conclusion? Are you positive about the supply?

  22. Have you ever thought about creating an e-book or guest authoring on other
    websites? I have a blog centered on the same information you discuss
    and would really like to have you share some stories/information. I know my visitors would
    enjoy your work. If you’re even remotely interested, feel free to send me an e-mail.

  23. Remarkable! Its actually remarkable piece of writing, I have got much clear idea
    on the topic of from this article.

  24. A person essentially help to make critically articles I’d
    state. That is the very first time I frequented your website page and
    up to now? I amazed with the analysis you made to make this actual submit incredible.
    Magnificent process!

  25. What’s up, its good article regarding media print, we
    all be aware of media is a impressive source of data.

  26. It’s a pity you don’t have a donate button! I’d most certainly donate to this superb
    blog! I suppose for now i’ll settle for book-marking and adding your RSS feed to
    my Google account. I look forward to fresh updates and will share
    this website with my Facebook group. Chat soon!

  27. I have read so many articles or reviews on the topic of the blogger lovers but this paragraph is
    genuinely a good post, keep it up.

  28. This post will help the internet people for creating
    new weblog or even a weblog from start to end.

  29. Hi to all, how is everything, I think every one is getting more from this web page,
    and your views are good for new viewers.

  30. Hi, always i used to check weblog posts here in the early hours in the daylight, for the reason that i like to gain knowledge
    of more and more.

  31. Hey I am so happy I found your site, I really found
    you by accident, while I was researching on Bing for something else,
    Anyhow I am here now and would just like to say many thanks for
    a remarkable post and a all round exciting blog (I also love the theme/design), I don’t have time to look over it all at the moment but I have saved it and also added your RSS
    feeds, so when I have time I will be back to read a lot more, Please do keep up the great work.

  32. Hello to every body, it’s my first visit of this weblog;
    this weblog carries awesome and genuinely fine information in favor of readers.

  33. obviously like your website however you need
    to take a look at the spelling on several of your posts.
    A number of them are rife with spelling problems and I in finding it very bothersome to inform the reality nevertheless I’ll definitely come back again.

  34. We’re a group of volunteers and starting a new scheme in our community.
    Your web site offered us with helpful information to work on. You’ve performed an impressive task and our entire community will probably be grateful to you.

  35. I seriously love your blog.. Excellent colors &
    theme. Did you build this site yourself? Please reply back as I’m
    wanting to create my own blog and want to know where you got this from or what the theme is called.
    Kudos!

  36. I’d like to find out more? I’d love to find out more details.

  37. Thanks , I have recently been looking for information approximately this subject
    for a long time and yours is the greatest I have found out so far.
    However, what concerning the bottom line? Are you certain concerning the supply?

  38. I’ve been browsing online more than 3 hours these days, but I
    by no means found any attention-grabbing article like yours.
    It’s beautiful worth sufficient for me. In my opinion, if all site owners and bloggers
    made excellent content as you did, the web might be much more useful than ever before.

  39. I know this site presents quality based articles or reviews and extra data, is there any other web site which presents such information in quality?

  40. Wow that was unusual. I just wrote an extremely long comment but
    after I clicked submit my comment didn’t show up.
    Grrrr… well I’m not writing all that over again. Anyways,
    just wanted to say excellent blog!

  41. Its like you read my mind! You appear to know a lot about this, like you wrote the book in it
    or something. I think that you could do with some pics to drive the message home a bit,
    but instead of that, this is excellent blog. An excellent read.

    I’ll certainly be back.

  42. My family always say that I am killing my time here at web, except I know I am getting
    knowledge all the time by reading thes fastidious posts.

  43. I think the admin of this web page is genuinely
    working hard for his site, as here every data is quality
    based material.

  44. Good day! I could have sworn I’ve been to this blog before
    but after going through a few of the articles I realized it’s new to me.
    Nonetheless, I’m certainly happy I found it and I’ll be bookmarking it and checking back often!

  45. I’m truly enjoying the design and layout of your site.
    It’s a very easy on the eyes which makes it much more pleasant for me to come here and visit more often. Did you hire out a designer to create your theme?
    Excellent work!

  46. First off I would like to say wonderful blog! I had
    a quick question that I’d like to ask if you don’t
    mind. I was interested to find out how you center yourself and clear your mind prior to writing.
    I’ve had trouble clearing my thoughts in getting my ideas out.
    I truly do enjoy writing however it just seems like the first
    10 to 15 minutes tend to be lost simply just trying to figure
    out how to begin. Any recommendations or tips?
    Thank you!

  47. Excellent post. I’m facing some of these issues as well..

  48. Yes! Finally someone writes about lace goes.

  49. Great delivery. Outstanding arguments. Keep up the great spirit.

  50. Very nice article. I definitely love this site.
    Stick with it!

  51. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make
    your point. You clearly know what youre talking about, why
    throw away your intelligence on just posting videos to your site when you could be
    giving us something informative to read?

  52. I could not resist commenting. Perfectly written!

  53. What’s Happening i’m new to this, I stumbled upon this I’ve discovered
    It absolutely helpful and it has helped
    me out loads. I hope to contribute & aid other customers like its aided me.
    Good job.

  54. I visit everyday a few blogs and sites to read posts, but this website provides
    quality based posts.

  55. I know this website offers quality dependent articles and
    additional stuff, is there any other website which offers such information in quality?

  56. I am truly thankful to the holder of this web site who has shared this
    impressive piece of writing at here.

  57. Hello! Would you mind if I share your blog with my twitter group?

    There’s a lot of people that I think would really appreciate your
    content. Please let me know. Thank you

  58. Very good post! We will be linking to this great post on our site.
    Keep up the great writing.

  59. Hello my family member! I wish to say that this post is awesome, nice written and include almost all significant infos.
    I’d like to see more posts like this .

  60. Howdy! I could have sworn I’ve been to this blog before but
    after browsing through some of the post I realized it’s new to me.

    Nonetheless, I’m definitely glad I found it and I’ll be bookmarking and checking back often!

  61. Thankfulness to my father who shared with me on the topic
    of this website, this weblog is truly amazing.

  62. Pretty nice post. I just stumbled upon your weblog and wished to say that I
    have truly enjoyed browsing your blog posts.

    After all I’ll be subscribing to your feed and
    I hope you write again soon!

  63. Excellent web site you have got here.. It’s difficult to
    find quality writing like yours these days. I seriously appreciate people like you!
    Take care!!

  64. I’m curious to find out what blog system you are
    using? I’m experiencing some minor security issues with my latest blog and I
    would like to find something more safe. Do you have any recommendations?

  65. Good response in return of this matter with genuine arguments and explaining everything on the topic of
    that.

  66. What’s up to all, how is everything, I think every one is getting more from this
    web page, and your views are pleasant for new
    people.

  67. Have you ever thought about writing an ebook or guest
    authoring on other websites? I have a blog based upon on the same topics you discuss
    and would love to have you share some stories/information.
    I know my audience would value your work. If you are even remotely interested, feel
    free to shoot me an e-mail.

  68. What’s up, after reading this remarkable piece of writing i am also
    glad to share my knowledge here with friends.

  69. Just want to say your article is as astonishing.
    The clarity on your put up is simply nice and i can suppose you’re an expert in this
    subject. Fine with your permission let me to take hold of your RSS feed to stay updated with drawing close post.
    Thank you 1,000,000 and please keep up the
    rewarding work.

  70. Today, I went to the beach with my children. I found a sea shell and
    gave it to my 4 year old daughter and said
    “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed.
    There was a hermit crab inside and it pinched her ear.

    She never wants to go back! LoL I know this is totally
    off topic but I had to tell someone!

  71. It’s actually very complex in this full of activity life to listen news
    on Television, thus I only use the web for that purpose, and obtain the most
    recent information.

  72. I am sure this paragraph has touched all the internet visitors, its really really fastidious post on building
    up new blog.

  73. What’s up to every one, the contents present at this website are genuinely
    remarkable for people experience, well, keep up the
    nice work fellows.

  74. I have read so many articles or reviews concerning the blogger lovers but this piece of writing
    is truly a nice article, keep it up.

  75. Thanks designed for sharing such a nice opinion, paragraph
    is good, thats why i have read it fully

  76. I pay a quick visit everyday some sites and sites to read posts, except this web site gives feature based writing.

  77. Unquestionably consider that which you stated. Your favourite justification seemed to be on the net the simplest factor to
    keep in mind of. I say to you, I certainly get irked at the same
    time as other folks consider concerns that they just do not recognize about.
    You managed to hit the nail upon the highest and defined out the whole thing
    without having side-effects , people could take a signal.

    Will likely be back to get more. Thank you

  78. This is very attention-grabbing, You’re an excessively professional blogger.
    I have joined your feed and look ahead to seeking extra of your wonderful
    post. Additionally, I’ve shared your website in my social networks

  79. Its like you read my mind! You appear to know
    a lot about this, like you wrote the book in it or something.

    I think that you could do with some pics to drive
    the message home a little bit, but other than that, this is excellent blog.

    An excellent read. I’ll definitely be back.

  80. This post is invaluable. When can I find out more?

  81. It is the best time to make some plans for the longer term
    and it is time to be happy. I have learn this submit and if
    I may just I desire to recommend you few interesting
    issues or suggestions. Perhaps you can write subsequent articles relating to this article.

    I wish to learn more things approximately it!

  82. Hello, I enjoy reading through your post. I like to write
    a little comment to support you.

  83. Hurrah! In the end I got a weblog from where I know how to actually take helpful information regarding my study and knowledge.

  84. Hello everybody, here every person is sharing these familiarity, thus it’s good
    to read this weblog, and I used to pay a quick visit this webpage everyday.

  85. Heya i’m for the first time here. I found this board and I find It
    really useful & it helped me out much. I hope to give something back and aid others like you
    helped me.

  86. It’s the best time to make some plans for the future
    and it’s time to be happy. I’ve read this post
    and if I could I want to suggest you some interesting things or tips.
    Maybe you can write next articles referring to this article.
    I wish to read even more things about it!

  87. Thanks in favor of sharing such a nice thinking,
    piece of writing is nice, thats why i have read it completely

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です