2016年6月23日14時20分

動ける体は自分で作る!勅使川原郁恵のアスリートのためのピラティス講座【第1回/まずはピラティスの呼吸を知ろう】

世界ジュニア選手権で総合1位を獲得し、1998年長野五輪、2002年ソルトレイクシティー五輪、2006年トリノ五輪と3度のオリンピック出場経験を持つ、元ショートトラック。スピードスケート選手である勅使川原郁恵さん。
現在さまざまな資格を有し、ウォーキングやヨガ、食育など健康な体作りの指導なども行っている。そんな勅使川原さんがアスリートにおすすめしたい体幹を鍛えるための方法は、ずばり「ピラティス」。
しっかりと動ける体作りを効率的に行うことができるピラティス、現役時代から取り入れ、いまやインストラクターとしても活躍する勅使川原郁恵さんによる、
“アスリートのための”“いつでもどこでも簡単に出来る”ピラティス講座がスタート!
ピラティスとヨガは何が違うの?
近しい動きが多いため、一見似ている「ピラティス」と「ヨガ」ですが、実は大きな違いが。
「ドイツ人のピラティス氏が開発したピラティスは元々、リハビリテーションのための運動として開発されたと言われています。インナーマッスル、体幹を鍛えることに重点をおき、内臓や骨格をきちんと本来の位置にキープすることで全身のバランスを整えることにより、基礎代謝も上がりますし、体を整えることでパフォーマンスの向上にも役立ちます。一方のヨガは柔軟性のある体作りとリラックス効果に重点を置いています。どちらもアスリートには大切ですが、今回は体を効率良く動かすための基本である体幹を鍛えるピラティスをお教えしますね」
ピラティスをはじめるうえで一番大切なのは「呼吸法」
「目的が異なるように、呼吸法もピラティスとヨガでは大きく異なります。ヨガはお腹を使う腹式呼吸ですが、ピラティスは常に腹筋を意識して下腹部は緊張状態を保つ胸式呼吸で行います。この呼吸を覚えていただき、常に胸式呼吸でピラティスを行いましょう」
息を吸う

「姿勢を正したら、両手で肋骨に手を当てます。はじめのうちは手を当てることで肋骨の動きを意識しやすくなるので、呼吸法を覚えやすくなりますよ。そして、下腹部に力を入れましょう。腹式呼吸と違い、胸式呼吸ではお腹を膨らませません。息を吸っても・吐いてもお腹には常に力を入れて。さあ、鼻から大きく息を吸いましょう。手を当てている肋骨が大きく広がる様子を意識して、肋骨の間が広がり、さらに大きく膨らむように胸に空気を入れてください」
息を吐く

「息を吸う際に大きく広がった肋骨をぎゅーっと内側に縮めていくことを意識し、口からゆっくりと息を吐きます。このときもお腹からは力を抜かずに気をつけて。体の中に取り入れた空気を全て吐き出すように息を吐き切ると同時に、肋骨はどんどん縮まり、お腹もさらに凹ませましょう」
常に下腹部は固く、胸(肋骨)を意識する胸式呼吸をマスターすることが、ピラティスの第一ステップ! 次回は、全身の体幹を鍛える5つのピラティスをご紹介します!
第1回 ピラティスに必要な呼吸を学ぶ
第2回 全身の体幹を鍛えるピラティス(近日公開予定)
第3回 上半身強化に効くピラティス(近日公開予定)
第4回 下半身強化に効くピラティス(近日公開予定)
勅使川原郁恵さん
1978年岐阜県生まれ、元ショートトラックスピードスケーター。中学2年のときに全日本選手権で総合優勝、高校1年から大会5連覇を達成。世界ショートトラックジュニア選手権においては、日本人として唯一総合優勝を果たした。長野・ソルトレイクシティ・トリノと3大会連続で五輪に出場し、個人・リレーで入所うするなど日本の中心選手として活躍した。メディアでの活躍をはじめ、ウォーキング、ヨガ、ピラティスなどさまざまな指導のほか、食に関する造詣も深く、フードアナリストや食育インストラクターなどの資格も取得、ヘルスケアスペシャリストとしても活躍中オフィシャルブログ
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At this time it appears like WordPress is the best blogging platform available right now. (from what I’ve read) Is that what you’re using on your blog?|
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