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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。
プロフィールの詳細 >
パーソナルトレーナー木庭翔吾の公式WEBサイト

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パーソナルセッション初回50%OFF！詳しく見る >

シングルレッグ・ヒップリフト

脚のトレーニング
コバ ショウゴ

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主な目的や効果

臀部からお尻の筋肉を強化し、体幹部の安定性を向上します。

足を天井に向ける

太ももを平行に保つ

こちらの方が強度が高いです。

エクササイズのやり方
  1. 仰向けになり膝を立て、手は床に置きます。 片足を天井に向けて膝を伸ばして上げます。
  2. 上げている足が天井に向かうように、床に付いている足で床を押してお尻を持ち上げ、降ろす動作を繰り返します。
  3. 余裕があれば、両足の太ももを平行に保ってやってみましょう。
回数 10〜20回
セット数 2〜3セット

上げてる足よりも、床の脚のお尻や太ももの裏側を意識してやりましょう。

強度が高い場合は無理をせず、ヒップリフトなどからやるようにしてください。


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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。

パーソナルトレーニングを詳しく見る >

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