無料カウンセリング
体験トレーニング
予約

無料カウンセリング
体験トレーニング
予約

足トレの際に、前ももばかり張ってしまう原因と改善策とは？？

こんにちは！

Rays GyM【川越駅徒歩3分、地域最安値のパーソナルジム】トレーナーの田中光です。

スクワットやランジなど、足のトレーニングの際に前ももばかり張ってしまって、裏もも(ハムストリング)やお尻の筋肉を使っている感覚のない方って意外に多いですよね！
今回のブログは足のトレーニングの際に、前ももばかり張ってしまう原因と改善策についてまとめてみました！
前ももに刺激が入りやすいと少しでも感じている方は、是非最後まで読んでいただきたいです！
前ももの張りはズボンやタイトなスカートを履いた時にも目立ちやすく、より足が太く見える原因になってしまいます。。
すらっとした太ももを手に入れましょう！！

 

足トレの際に、前ももばかり張ってしまう人は反り腰の可能性大！

そもそも、反り腰とは、骨盤が前傾し腰のカーブが大きくなってしまっている状態です。
一般的に、背中はS字のカーブを描いていますが、そのカーブがきつくなっている状態というとイメージしやすいかもしれません。

骨盤が前に傾いている(前傾)ので、重心が前になり、前ももで重心を支えているため、前ももの筋肉が張りやすくなります。トレーニングの際も、その様な重心の取り方で行っているため、前ももばかり張ってしまいます。
重心が、前になる癖があるので、逆に裏ももの筋肉は使われにくく、お尻が垂れやすくなります。

実際に足の裏側の筋肉は弱っています。ただ、腰が反っているので、お尻が突き出た様な形になり、お尻が垂れてないと間違った感覚になりがちです。
この様に反り腰は、一見体に良さそうな形と誤解されていることも多く自覚している人も少ないです。
また骨盤が前傾することで、腰が反り、骨盤の底にある左右の坐骨が外に張り出して大尻の原因にもなり、両足が内側に入ってX脚にもなりやすくなります。

 

反り腰の原因とは？？

反り腰になる原因は様々ですが、大きな原因が、前腿に筋肉、特に大腿直筋と呼ばれる筋肉の緊張が原因のことが多いです。

大腿直筋は、太腿の前面についている大腿四頭筋とよばれる4つの筋肉の1つで、真ん中に付いている大きい筋肉になります。

この筋肉は、骨盤の前面についているため、この筋肉が緊張してしまうと、骨盤を前に引っ張ってしまい、骨盤が前傾し、反り腰になってしまうという仕組みです。同じ様に、腸腰筋という筋肉も骨盤の前面についているので、緊張すると骨盤が前傾しやすいです。
また、女性でヒールをよく履いている方も注意で、ヒールを履いた状態はつま先に力が入るため、前方重心になります。

そのため、前ももの筋肉を多く使いますので、前ももが張る原因になり、反り腰に繋がります。ですのでヒールを履く時間を短くする、隔日にするなどの方法を取り入れるようにしていきたいです。

 

反り腰になるとことによるその他のデメリット…

 

反り腰なると、身体の重心が崩れるため、その重心を保つために腰以外の筋肉が過剰に働いてしまったり、逆に働かなくてはいけない部位が働かなくなるといったことが起こります。

前ももが張る以外にも色々な身体の不調が起きます。
下記に箇条書きで示す症状の原因も実は反り腰が原因だったりします。

・下半身のむくみがひどい

・腰痛、肩こり、背中の疲労が取れない

・ぽっこりお腹

・足の付け根の詰まり間

・前ももが足の付け根よりも前に張り出している

・常にふくらはぎが張っている

・朝起きた時に腰が痛い

 

反り腰解消方法！前ももの前面をほぐしていこう！

前述した通り、反り腰の人の特徴の１つに「前ももの張りが強い」というのがあります。

歩く、立つといった日常の動作から、前ももの筋肉を使う癖がついていると、重心が前に乘ってしまいやすく、腰の反りも改善しづらい状況になってしまいます。

 

まずは、前ももを筋膜リリースローラーを使ってほぐしていきましょう。

🎥ローラーでの前ももほぐし

またストレッチも効果的です。大腿四頭筋や腸腰筋ををしっかりストレッチしていきましょう。

🎥大腿四頭筋ストレッチ

🎥腸腰筋ストレッチ

 

弱っている裏ももの筋肉(ハムストリング)をしっかり鍛えよう！

前ももが緊張している状態では、裏ももの筋肉(ハムストリング)の働きが弱くなりやすいので、しっかり鍛えてあげることで、裏腿だけでなくお尻もキュッと引き締まり小尻効果が期待できます！

🎥お尻、裏もものトレーニング(スピリットスクワット)

 

反り腰の原因を理解し、上記の改善策を実施することで、少しずつ前ももの張り感が無くなっていき、トレーニングの際にしっかり裏ももにも刺激の入る感覚が掴めてくると思います！
今も姿勢は長い時間かけて作られたものなので、改善するのもそれなりに時間のかかる作業になりますが、しっかりこなしていれば必ず改善しますので、継続して行ってみてください！

 

Rays GyMは川越のパーソナルジムの中で、ダイエットはもちろん、ボディメイクやスポーツのパフォーマンスアップにも特化したパーソナルジムになります。
まずは体験トレーニングからお問い合わせください！
皆様のご来店心よりお待ちしております！

 

Rays GyMではボディメイクに関する情報をInstagramでも発信しております。
ぜひフォローして参考にしてみてください！

Rays GyM インスタグラム

また体験トレーニングや食事指導も受け付けております。お気軽にお問い合わせください！

 

【Rays GyM】
〒350-0046
埼玉県川越市菅原町24-5 KonomiGobankan101
TEL：049-292-9111

タグ:

29件のフィードバック

  7. casibom giriş
    Nihai Zamanın En Büyük Gözde Bahis Platformu: Casibom

    Bahis oyunlarını sevenlerin artık duymuş olduğu Casibom, nihai dönemde adından çoğunlukla söz ettiren bir şans ve oyun sitesi haline geldi. Ülkemizin en iyi casino platformlardan biri olarak tanınan Casibom’un haftalık olarak göre değişen giriş adresi, alanında oldukça yeni olmasına rağmen güvenilir ve kazanç sağlayan bir platform olarak tanınıyor.

    Casibom, rakiplerini geride bırakıp eski casino sitelerinin üstünlük sağlamayı başarıyor. Bu alanda köklü olmak gereklidir olsa da, katılımcılarla etkileşimde olmak ve onlara erişmek da aynı derecede önemlidir. Bu noktada, Casibom’un 7/24 hizmet veren canlı destek ekibi ile rahatça iletişime geçilebilir olması büyük önem taşıyan bir avantaj getiriyor.

    Hızla genişleyen oyuncuların kitlesi ile dikkat çekici Casibom’un arkasındaki başarı faktörleri arasında, sadece bahis ve gerçek zamanlı casino oyunlarına sınırlı olmayan kapsamlı bir hizmet yelpazesi bulunuyor. Sporcular bahislerinde sunduğu geniş seçenekler ve yüksek oranlar, oyuncuları cezbetmeyi başarıyor.

    Ayrıca, hem atletizm bahisleri hem de bahis oyunlar katılımcılara yönlendirilen sunulan yüksek yüzdeli avantajlı bonuslar da ilgi çekici. Bu nedenle, Casibom hızla sektörde iyi bir tanıtım başarısı elde ediyor ve büyük bir katılımcı kitlesi kazanıyor.

    Casibom’un kar getiren promosyonları ve ünlülüğü ile birlikte, platforma üyelik hangi yollarla sağlanır sorusuna da bahsetmek elzemdir. Casibom’a taşınabilir cihazlarınızdan, bilgisayarlarınızdan veya tabletlerinizden tarayıcı üzerinden rahatça ulaşılabilir. Ayrıca, sitenin mobil cihazlarla uyumlu olması da büyük önem taşıyan bir fayda getiriyor, çünkü artık hemen hemen herkesin bir cep telefonu var ve bu cihazlar üzerinden kolayca erişim sağlanabiliyor.

    Taşınabilir cihazlarınızla bile yolda canlı olarak iddialar alabilir ve müsabakaları gerçek zamanlı olarak izleyebilirsiniz. Ayrıca, Casibom’un mobil uyumlu olması, ülkemizde casino ve oyun gibi yerlerin meşru olarak kapatılmasıyla birlikte bu tür platformlara erişimin önemli bir yolunu oluşturuyor.

    Casibom’un emin bir casino sitesi olması da önemli bir artı sağlıyor. Lisanslı bir platform olan Casibom, sürekli bir şekilde keyif ve kazanç elde etme imkanı sağlar.

    Casibom’a abone olmak da oldukça rahatlatıcıdır. Herhangi bir belge gereksinimi olmadan ve ücret ödemeden platforma rahatça abone olabilirsiniz. Ayrıca, web sitesi üzerinde para yatırma ve çekme işlemleri için de çok sayıda farklı yöntem mevcuttur ve herhangi bir kesim ücreti alınmamaktadır.

    Ancak, Casibom’un güncel giriş adresini izlemek de önemlidir. Çünkü canlı şans ve kumarhane web siteleri popüler olduğu için yalancı siteler ve dolandırıcılar da görünmektedir. Bu nedenle, Casibom’un sosyal medya hesaplarını ve güncel giriş adresini periyodik olarak kontrol etmek önemlidir.

    Sonuç, Casibom hem güvenilir hem de kar getiren bir kumarhane web sitesi olarak dikkat çekiyor. Yüksek promosyonları, geniş oyun alternatifleri ve kullanıcı dostu mobil uygulaması ile Casibom, casino tutkunları için ideal bir platform sağlar.

    返信

  11. Hello! 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. Anyways, I’m definitely happy I found it and I’ll be book-marking and checking back frequently!

    返信

  13. Закажите SEO продвижение сайта https://seo116.ru/ в Яндекс и Google под ключ в Москве и по всей России от экспертов. Увеличение трафика, рост клиентов, онлайн поддержка. Комплексное продвижение сайтов с гарантией.

    返信

  14. casibom güncel
    En Son Zamanın En Gözde Kumarhane Platformu: Casibom

    Casino oyunlarını sevenlerin artık duymuş olduğu Casibom, en son dönemde adından sıkça söz ettiren bir şans ve kumarhane platformu haline geldi. Ülkemizin en başarılı casino web sitelerinden biri olarak tanınan Casibom’un haftalık göre değişen giriş adresi, piyasada oldukça taze olmasına rağmen güvenilir ve kazanç sağlayan bir platform olarak tanınıyor.

    Casibom, muadillerini geride bırakıp eski casino web sitelerinin geride bırakmayı başarılı oluyor. Bu alanda uzun soluklu olmak önemli olsa da, oyuncularla etkileşimde olmak ve onlara erişmek da eş kadar önemlidir. Bu aşamada, Casibom’un gece gündüz servis veren gerçek zamanlı destek ekibi ile rahatça iletişime temas kurulabilir olması büyük önem taşıyan bir fayda getiriyor.

    Hızla büyüyen oyuncuların kitlesi ile dikkat çekici Casibom’un arka planında başarı faktörleri arasında, yalnızca bahis ve canlı olarak casino oyunlarına sınırlı olmayan kapsamlı bir hizmet yelpazesi bulunuyor. Sporcular bahislerinde sunduğu geniş seçenekler ve yüksek oranlar, oyuncuları ilgisini çekmeyi başarmayı sürdürüyor.

    Ayrıca, hem sporcular bahisleri hem de bahis oyunları katılımcılara yönlendirilen sunulan yüksek yüzdeli avantajlı ödüller da dikkat çekiyor. Bu nedenle, Casibom kısa sürede piyasada iyi bir reklam başarısı elde ediyor ve büyük bir oyuncuların kitlesi kazanıyor.

    Casibom’un kazandıran bonusları ve ünlülüğü ile birlikte, siteye üyelik nasıl sağlanır sorusuna da bahsetmek gerekir. Casibom’a taşınabilir cihazlarınızdan, bilgisayarlarınızdan veya tabletlerinizden tarayıcı üzerinden kolaylıkla erişilebilir. Ayrıca, web sitesinin mobil uyumlu olması da önemli bir artı getiriyor, çünkü artık pratikte herkesin bir cep telefonu var ve bu cihazlar üzerinden hızlıca giriş sağlanabiliyor.

    Mobil cep telefonlarınızla bile yolda gerçek zamanlı tahminler alabilir ve maçları canlı olarak izleyebilirsiniz. Ayrıca, Casibom’un mobil uyumlu olması, ülkemizde kumarhane ve oyun gibi yerlerin kanuni olarak kapatılmasıyla birlikte bu tür platformlara erişimin büyük bir yolunu oluşturuyor.

    Casibom’un emin bir kumarhane sitesi olması da gereklidir bir avantaj sağlıyor. Ruhsatlı bir platform olan Casibom, kesintisiz bir şekilde eğlence ve kazanç sağlama imkanı getirir.

    Casibom’a abone olmak da oldukça basittir. Herhangi bir belge gereksinimi olmadan ve ücret ödemeden web sitesine kolaylıkla abone olabilirsiniz. Ayrıca, platform üzerinde para yatırma ve çekme işlemleri için de çok sayıda farklı yöntem bulunmaktadır ve herhangi bir kesim ücreti isteseniz de alınmaz.

    Ancak, Casibom’un güncel giriş adresini izlemek de elzemdir. Çünkü gerçek zamanlı iddia ve casino siteleri moda olduğu için yalancı platformlar ve dolandırıcılar da görünmektedir. Bu nedenle, Casibom’un sosyal medya hesaplarını ve güncel giriş adresini periyodik olarak kontrol etmek gereklidir.

    Sonuç olarak, Casibom hem itimat edilir hem de kar getiren bir bahis platformu olarak dikkat çekici. Yüksek bonusları, geniş oyun seçenekleri ve kullanıcı dostu mobil uygulaması ile Casibom, casino hayranları için ideal bir platform sunuyor.

    返信

  24. Rolex watches
    Understanding COSC Validation and Its Importance in Watchmaking
    COSC Validation and its Strict Criteria
    COSC, or the Controle Officiel Suisse des Chronometres, is the official Swiss testing agency that certifies the precision and precision of wristwatches. COSC validation is a mark of superior craftsmanship and dependability in chronometry. Not all watch brands follow COSC accreditation, such as Hublot, which instead adheres to its proprietary stringent standards with movements like the UNICO, attaining similar precision.

    The Art of Exact Chronometry
    The central mechanism of a mechanical watch involves the spring, which delivers power as it unwinds. This mechanism, however, can be prone to environmental factors that may influence its accuracy. COSC-validated mechanisms undergo strict testing—over 15 days in various conditions (5 positions, 3 temperatures)—to ensure their durability and reliability. The tests evaluate:

    Typical daily rate precision between -4 and +6 secs.
    Mean variation, highest variation levels, and effects of thermal variations.
    Why COSC Certification Is Important
    For watch aficionados and collectors, a COSC-certified timepiece isn’t just a piece of tech but a proof to lasting excellence and precision. It symbolizes a timepiece that:

    Offers exceptional dependability and accuracy.
    Offers confidence of quality across the complete design of the timepiece.
    Is likely to maintain its value more efficiently, making it a smart investment.
    Famous Timepiece Manufacturers
    Several renowned manufacturers prioritize COSC certification for their watches, including Rolex, Omega, Breitling, and Longines, among others. Longines, for instance, presents collections like the Record and Spirit, which highlight COSC-validated movements equipped with innovative materials like silicon balance springs to boost resilience and efficiency.

    Historical Context and the Development of Timepieces
    The concept of the chronometer dates back to the need for exact timekeeping for navigational at sea, emphasized by John Harrison’s work in the 18th century. Since the official establishment of Controle Officiel Suisse des Chronometres in 1973, the accreditation has become a standard for assessing the accuracy of high-end watches, maintaining a legacy of excellence in watchmaking.

    Conclusion
    Owning a COSC-certified watch is more than an visual choice; it’s a commitment to excellence and precision. For those valuing accuracy above all, the COSC validation provides peacefulness of mind, guaranteeing that each certified timepiece will perform dependably under various conditions. Whether for personal contentment or as an investment decision, COSC-accredited watches distinguish themselves in the world of watchmaking, maintaining on a legacy of meticulous timekeeping.

    返信

  25. Understanding COSC Accreditation and Its Importance in Watchmaking
    COSC Validation and its Rigorous Standards
    COSC, or the Controle Officiel Suisse des Chronometres, is the authorized Swiss testing agency that attests to the accuracy and precision of wristwatches. COSC validation is a sign of excellent craftsmanship and reliability in timekeeping. Not all watch brands follow COSC certification, such as Hublot, which instead follows to its own stringent criteria with mechanisms like the UNICO, reaching similar precision.

    The Science of Exact Chronometry
    The central system of a mechanical watch involves the spring, which provides energy as it unwinds. This system, however, can be vulnerable to environmental elements that may impact its accuracy. COSC-certified movements undergo rigorous testing—over fifteen days in various circumstances (five positions, three temperatures)—to ensure their durability and dependability. The tests evaluate:

    Typical daily rate precision between -4 and +6 secs.
    Mean variation, peak variation rates, and impacts of thermal changes.
    Why COSC Certification Is Important
    For timepiece aficionados and collectors, a COSC-accredited timepiece isn’t just a piece of technology but a testament to enduring excellence and accuracy. It signifies a timepiece that:

    Presents exceptional reliability and precision.
    Ensures confidence of superiority across the entire design of the timepiece.
    Is probable to hold its worth better, making it a smart choice.
    Popular Timepiece Manufacturers
    Several well-known manufacturers prioritize COSC accreditation for their timepieces, including Rolex, Omega, Breitling, and Longines, among others. Longines, for instance, provides collections like the Record and Soul, which highlight COSC-validated movements equipped with innovative substances like silicone equilibrium springs to enhance resilience and performance.

    Historic Background and the Development of Chronometers
    The idea of the timepiece originates back to the need for accurate timekeeping for navigation at sea, highlighted by John Harrison’s work in the 18th cent. Since the formal establishment of COSC in 1973, the validation has become a standard for evaluating the accuracy of high-end watches, sustaining a legacy of superiority in horology.

    Conclusion
    Owning a COSC-accredited timepiece is more than an visual choice; it’s a commitment to excellence and precision. For those valuing accuracy above all, the COSC certification offers peacefulness of thoughts, guaranteeing that each validated watch will function dependably under various circumstances. Whether for individual contentment or as an investment decision, COSC-validated watches distinguish themselves in the world of watchmaking, carrying on a legacy of meticulous timekeeping.

    返信

  26. Understanding the complex world of chronometers
    Understanding COSC Accreditation and Its Importance in Watchmaking
    COSC Validation and its Demanding Standards
    COSC, or the Official Swiss Chronometer Testing Agency, is the official Switzerland testing agency that certifies the precision and precision of wristwatches. COSC accreditation is a sign of quality craftsmanship and reliability in chronometry. Not all watch brands seek COSC accreditation, such as Hublot, which instead follows to its own demanding standards with movements like the UNICO, achieving comparable accuracy.

    The Science of Exact Chronometry
    The central mechanism of a mechanized timepiece involves the mainspring, which supplies energy as it unwinds. This mechanism, however, can be susceptible to external elements that may influence its precision. COSC-accredited mechanisms undergo strict testing—over 15 days in various circumstances (5 positions, 3 temperatures)—to ensure their durability and dependability. The tests measure:

    Average daily rate precision between -4 and +6 seconds.
    Mean variation, highest variation levels, and impacts of temperature changes.
    Why COSC Accreditation Matters
    For watch aficionados and connoisseurs, a COSC-accredited timepiece isn’t just a item of technology but a demonstration to lasting excellence and precision. It represents a timepiece that:

    Provides outstanding reliability and precision.
    Ensures guarantee of quality across the entire design of the watch.
    Is likely to hold its value more efficiently, making it a smart choice.
    Popular Chronometer Manufacturers
    Several renowned brands prioritize COSC accreditation for their timepieces, including Rolex, Omega, Breitling, and Longines, among others. Longines, for instance, presents collections like the Record and Soul, which highlight COSC-accredited mechanisms equipped with innovative substances like silicon equilibrium suspensions to enhance resilience and efficiency.

    Historic Background and the Evolution of Timepieces
    The notion of the timepiece originates back to the requirement for precise timekeeping for navigation at sea, emphasized by John Harrison’s work in the eighteenth cent. Since the official establishment of COSC in 1973, the certification has become a benchmark for evaluating the accuracy of luxury timepieces, maintaining a legacy of superiority in watchmaking.

    Conclusion
    Owning a COSC-validated timepiece is more than an aesthetic selection; it’s a dedication to excellence and accuracy. For those appreciating precision above all, the COSC validation offers tranquility of thoughts, guaranteeing that each certified timepiece will perform reliably under various conditions. Whether for personal contentment or as an investment decision, COSC-accredited watches distinguish themselves in the world of horology, carrying on a legacy of precise chronometry.

    返信

  28. Understanding COSC Accreditation and Its Importance in Horology
    COSC Accreditation and its Strict Standards
    COSC, or the Official Swiss Chronometer Testing Agency, is the authorized Swiss testing agency that certifies the precision and accuracy of timepieces. COSC accreditation is a sign of quality craftsmanship and reliability in timekeeping. Not all timepiece brands follow COSC validation, such as Hublot, which instead adheres to its own strict criteria with movements like the UNICO, attaining equivalent accuracy.

    The Science of Precision Chronometry
    The central system of a mechanical watch involves the mainspring, which supplies energy as it unwinds. This system, however, can be vulnerable to environmental elements that may influence its accuracy. COSC-accredited mechanisms undergo demanding testing—over fifteen days in various conditions (5 positions, 3 temperatures)—to ensure their durability and dependability. The tests measure:

    Typical daily rate precision between -4 and +6 seconds.
    Mean variation, maximum variation rates, and impacts of temperature changes.
    Why COSC Accreditation Is Important
    For watch aficionados and connoisseurs, a COSC-certified watch isn’t just a item of technology but a demonstration to enduring excellence and precision. It represents a watch that:

    Provides exceptional dependability and accuracy.
    Provides confidence of superiority across the whole design of the watch.
    Is apt to retain its worth better, making it a sound choice.
    Famous Timepiece Manufacturers
    Several famous manufacturers prioritize COSC validation for their timepieces, including Rolex, Omega, Breitling, and Longines, among others. Longines, for instance, presents collections like the Record and Spirit, which showcase COSC-validated mechanisms equipped with innovative substances like silicon equilibrium springs to enhance durability and efficiency.

    Historic Background and the Development of Chronometers
    The concept of the timepiece dates back to the need for precise chronometry for navigational at sea, emphasized by John Harrison’s work in the 18th cent. Since the official establishment of Controle Officiel Suisse des Chronometres in 1973, the certification has become a yardstick for assessing the precision of luxury watches, sustaining a legacy of superiority in watchmaking.

    Conclusion
    Owning a COSC-certified timepiece is more than an aesthetic selection; it’s a commitment to quality and accuracy. For those appreciating accuracy above all, the COSC accreditation offers peace of thoughts, guaranteeing that each certified timepiece will function dependably under various circumstances. Whether for individual satisfaction or as an investment decision, COSC-validated watches distinguish themselves in the world of horology, bearing on a legacy of careful chronometry.

    返信

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

Rays GyM 川越店

Rays GyM 川越アカシア通り店

Instagram Youtube Line

Rays GyM 川越店

Rays GyM 川越アカシア通り店

Instagram Youtube Line

トレーニングの取扱説明書「トレセツ」で世の中のフィットネスに関する情報も発信しております

©️2021 Rays GyM