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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 >

スパイン・ヒップリフト


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主な目的や効果

臀部から太ももの裏側の筋肉を強化し、背面のコアの活性化をします。

両足で

シングルレッグ・スパインヒップリフト

片足でやる場合は太ももが平行になるようにしましょう。

エクササイズのやり方
  1. 床に仰向けになり、膝を立て、足の下にバランスディスクを入れます。
  2. 体幹部を緊張させながら、お尻を持ち上げ降ろす動作を繰り返します。
回数 5〜15回
セット数 2〜3セット

スネの骨が床と水平になるようにするとお尻に効きやすくなります。

腰が反り過ぎたり、丸まり過ぎたりしないように注意しましょう。


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正しいフォーム、適切な強度でのトレーニングを提供します

トレーニングの情報は世の中にたくさんありますが、ご自身のフォームや強度が適切かどうかを判断するのは難しいものです。

パーソナルトレーニングで正しく判断し、質の高いトレーニングをする習慣を身につけましょう。

Instagramをフォローして運動を習慣化しましょう。

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