【痛みのない強い腰づくり基本】

初心者向けフロントブリッジ(プランク)

今回は、膝と手をつくポジションです。フロントブリッジといえば、前回紹介した肘と爪先で体を支えるポジション有名ですが、まずはこの膝をつくポジションから始めるがいいです。

見た感じはとっても簡単に見えます。

が、

解剖学的、スポーツ医科学的に適切な姿勢を意識してやるととっても効きます。どんなエクササイズもそうなんだけど…

実際のレッスンでは解剖学的、スポーツ医科学的に適切な姿勢の説明をし、資料等もお配りして、学習して頂きながら運動して進めていきます。

このエクササイズは、お腹凹ませて頭から膝まで真っ直ぐにし骨盤、腰椎、胸椎の位置を安定させる。お腹にコルセットを巻感じを掴むことが大事です。こことっても重要!

これができないと他の筋肉が機能しにくくなります。

まずは、1回5秒ぐらい、これを5回ぐらい繰り返してみましょう。

体幹トレーニングのための体幹トレーニングにならないため、終わったら軽くお腹凹ませて、片足立ちをする、歩く、走る、椅子に座る立つ、をやるようにしよう。

立位での状態で動きを取り入れることが大切!

日常生活で痛みを気にしないで快適に過ごす!

強い腰になってランニングを楽しむ!

そのためのトレーニングにすること

動画はこちら

まずは自分の体をつくった。ってみて、体幹部が安定するのを感じてみましょう。

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