2016年8月11日14時00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3回／下半身を鍛えて安定感のある体づくりを】
第一回【基本の呼吸】・第二回【５つのベーシックメニュー】に続き、安定感を保つためにも欠かせ無い下半身強化に役立つピラティスを教えてくれるのは、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」。第三回は下半身強化メニューをレクチャー。
下半身を強化する３つのメニュー
基本の呼吸・体幹を鍛えるベーシックメニューを行ったら、パーツごとのトレーニングをスタート！ 全て胸式呼吸を忘れずに行いましょう。
下半身強化１／ポインター
１四足位の姿勢になり、両腕は肩幅に開き、肩の真下に手首がくるように置き両脚は腰幅に開き、股関節の真下に膝がくるように置きましょう
２左脚を床と平行になるように伸ばし、右腕もまっすぐ前へと伸ばしましょう。体が一直線になることを意識。腹筋と脊柱起立筋を意識し体を支えます。息を吸ってキープしたら、吐きながら戻します。
３反対脚と腕も同様に。左右交互に各10回行います。【さらに負荷をかけるなら】伸ばしたひじと膝を近づける動きをプラス。背中が丸まってしまわない位置まで近づけましょう。
下半身強化２／レッグアブダクション
お尻と太ももを効果的に鍛える「レッグアブダクション」体がグラグラしないよう骨盤はしっかりと固定して！
１横向きに寝たら両脚を揃え踵から頭までを一直線にする。頭は左腕の上に置き、上の腕は胸の前に置きましょう。息を吸い準備し、息を吐いて右脚を上げていきます。左右各10回行います
【ワンポイントアドバイス】
脚がどれだけ上げられるかより、骨盤が固定されていることが大切！
２次は下にある脚をトレーニング、左脚左腕をまっすぐ床に付け骨盤は正面に。右腕・右脚を体の前に着いて体をサポートします。息を吸って準備し、息を吐いて左脚を真上に持ち上げ、息を吸ってキープして、吐きながら元に戻します。。左右各10回行います。
下半身強化１／ペルビックブリッジ
ハムストリングと大臀筋を鍛えるブリッジのポーズ。お腹は常に引き締めた状態で行いましょう！
１ニュートラルの状態で床に寝たら、膝を立てましょう。脚は肩幅程度に開き手の平を床につきます
２両腕を床に押し付けながら体を持ち上げます。足はつま先立ちに、背中が反りすぎないようひざから肩までを一直線に
３左足のかかとを床につけ、右脚をつま先までまっすぐ前に伸ばします。ひざから肩までは一直線をキープしながら呼吸を数回入れましょう。 左右各５回繰り返します。
安定した動きのために欠かせない下半身の体幹トレーニング。はじめはつらくても、慣れていけば効率的に体を動かす感覚がつかめるようになるはず！ 第４回は、上半身強化ピラティスをご紹介します。お楽しみに！
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