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主な目的や効果
股関節の外転・外旋の動作パターンを習得し、臀部を鍛え、股関節の安定性を高めます。
ツールを使用せずに
エクササイズのやり方
横向きに寝て膝を軽く曲げます。 このとき脚を揃えましょう。
カカトを視点にするイメージで、上の脚の膝を開き、ゆっくり下ろします。
10回程度繰り返し、反対側も行います。
回数
10回
セット数
3セット
ミニバンドを使って
エクササイズのやり方
膝のやや下にミニバンドをかけ、肩幅くらいに脚を開いて中腰で立ちます。
カカトを視点に膝が外を向くように股関節を動かします。
10回程度繰り返し、反対側も行います。
回数
10回
セット数
3セット
お尻の奥の方にある筋肉を主に使いたいので、お尻を意識して行いましょう。
骨盤が動いてしまいやすいので、骨盤を安定させて股関節を動かすようにしましょう。
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