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コバ ショウゴ
パーソナルトレーナー
人の基本動作や姿勢、ファンクショナルトレーニングの考え方を大事にし、パーソナルトレーニングを行っています。

無料の相談も行ってますので、お気軽にお問合せください。
パーソナルセッション初回50%OFF!詳しく見る >

キャット&ドッグ


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主な目的や効果

股関節・背骨・肩甲骨の可動性を向上します。

エクササイズのやり方
  1. 床に四つんばいになります。肩の真下に手、股関節の真下に膝を意識しましょう。
  2. 腰を反り、股関節を折って肩甲骨を寄せます。
  3. 手で床を押すように背骨全体を丸め、下腹部にも力を入れます。このとき頭はヘソを覗き込みます。
  4. 以上の動作を繰り返します。
回数 10〜20回
セット数 1〜2セット

丸まるときは肩甲骨の間を天井に向かわせるように、反るときは骨盤から動かして腰を反るようにイメージしましょう。

腰痛をお持ちの場合は無理のない範囲で行いましょう。
また、手首が硬い人は前腕部のストレッチや手のひらのストレッチを先に入れるとやりやすくなります。


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パーソナルトレーニングのご案内

パーソナルトレーニングサービスを提供させていただいております。

習慣的なエクササイズと栄養は人生を変え、より良い方向へ向かわせることができます。

何歳でも、どんな体型でも、どこかが痛くても、どんな過去があっても同じです。
お気軽にご相談ください。

※初回は半額で受けられます。

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