札幌中央区にあるピラティススタジオ
パーソナルトレーニングで
しなやかなカラダとココロを手に入れる
こんにちは。
賢くキレイを創るパーソナルトレーニングスタジオ
RefineBodyの長谷川です。
前回ご紹介させて頂いたクラム(お尻のトレーニング)はお試し頂けましたか？
まだの方はこちらをご覧ください。
クラムをするだけでもお尻に変化が出やすくなります。
ただ、それだけでは足りない要素もあるので
今回はその辺をご紹介させて頂きます。
OKCとCKC
聞きなじみのない言葉かもしれませんが正しく体を動かすうえで
とても重要なトレーニングの概念です。
【OCK】(オープンキネティックチェーン)
開放運動連鎖ともいわれ、四肢の末端が固定されていな状態で動く運動。
【CKC】(クローズドキネティックチェーン)
閉鎖運動連鎖ともいわれ、四肢の末端が固定された状態で動く運動。
簡単に言えば、片足立ちしている状態で上げている脚がOKC
床についている脚がCKCです。
それぞれにメリットがあり、
OCKは単一の筋肉に意識を向けやすく、そこを重点的に鍛えることができます。
CKCは他の筋肉との連動性が必要で、実践的な筋肉の使い方になります。
クラムやその他ピラティスの動きは多くがOKCになります。
なので、それだけでは立ったり歩いたりの中でお尻をうまく
使う事ができなかったりもします。
「これ、お尻に効きますよ！！」
と言われてスクワットなどをやってもあまり効かない方は
太ももをたくさん使ったスクワットになってしまうので
脚ばっかり太くなっていく可能性が高いです(+_+)
まずはOKCのトレーニングから始めてみると良いかもしれませんね。
OKCでお尻が使えた方は、次はCKCのトレーニングにチャレンジしてみましょう。
美脚に欠かせないお尻
お尻をCKCで使うトレーニングとしておススメなのがこちら。
【サイドプランク】
①肩の下に肘を置き、脇の下に三角形の隙間を作ります。
☆隙間がつぶれないようにするために肘で床を押すように
軽く背中を引き締めて、肩を下げるようにしましょう。
☆動作中に肩・首が痛くなる方も同様の意識をしましょう。
②お尻を使って体が一直線になるように持ち上げます。
☆体幹がぶれないようにお腹にも力をいれましょう。
☆この時にクラムで使ったお尻の辺りが効いてくると良いです。
強度が足りない方はこのように脚を上げても良いですし、
脚を伸ばしながらやってみるとより強度が上がります。
脚を伸ばすことで太ももが頑張りやすくなるのでお尻をより意識しましょう。
※太ももも多少は力が入ります。
お尻を使いながら動きができるようになってくると
前回もご紹介したような
お尻が引き締まる
太ももの外側が張りづらくなる
膝や股関節が痛み改善
O脚やひざ下の捻じれ改善
になります。
強度は無理に上げようとせずに、お尻を感じれる所から
始めてみて下さい(^^)
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