ダイエットに効く踏み台昇降の正しい方法と効果

数あるダイエット方法の中で、家の中でいつでもできる有酸素運動があります。それは、踏み台昇降です。子供の頃にスポーツテストなどで経験された方も多いのではないでしょうか?

実は、この踏み台昇降運動は、ダイエットに効果的と言われています。では、家でどのように踏み台昇降をしたら良いでしょうか?正しい方法をご紹介していきます。また、どのようにダイエット効果があるのかも見ていきますので、ぜひこれを読んで今日から始めてみませんか?

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踏み台昇降とは?

220840692_7.jpg 踏み台昇降
出典:http://www.dena-ec.com/

単純に言えば、踏み台昇降運動とは、踏み台を昇ったり降りたりする運動のことです。これは、有酸素運動に部類されます。

有酸素運動とは?

ジョギング

有酸素運動とは、長時間をかけて呼吸や循環器系機能を刺激して体の内部に酸素を取り込み、脂肪を燃焼させてその結果発生する物質をエネルギー源とする運動のことです。

有酸素運動には、ジョギング、ウォーキング、水泳、縄跳び、ヨガ、エアロバイク、自転車、そして踏み台昇降運動などがあります。

有酸素運動の中でも踏み台昇降がダイエットに向いている理由

踏み台昇降運動は、一定のリズムで昇り降りを繰り返すものです。自宅で、室内で行えて、天気に左右されることもなければ、誰にも見られずに行えるので服装を気にする必要もありません。

また、踏み台昇降運動は、踏み台を1つ用意すれば良いので、費用も掛かりませんし、狭いスペースで行えるというメリットもあります。さらに、ながら運動が可能です。テレビを見ながら、音楽を聴きながら、子供を見ながら行うことができるでしょう。

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踏み台昇降の正しい方法

5c19a315.jpg踏み台昇降
出典:http://diet-gariet.com/

では、踏み台昇降の正しい方法をご紹介していきます。どのような踏み台が良いのかも見ていきましょう。

用意する踏み台は?

踏み台の高さは、5センチから30センチとされていますが、オススメは10センチから15センチぐらいです。高さが高いほど筋力が付きますが、筋力がつき過ぎてほしくない方はあまり高すぎないほうが良いでしょう。

踏み台は、少し柔らかいものにしましょう。踏んだ時に少し沈む方が、脚への負担が少ないと思われます。

新聞や雑誌を重ねたもの、ダンボールの中に何かつめたものなどが高さも調節できますから、良いのではないでしょうか?踏み外さないような幅の踏み台にしてください。

布団の上やお風呂場、階段やベッドは危険ですからやめましょう。そして、マンションなど下の階に音が響く不安がある方は、ゴムマットやコルクマットを下に敷いて行うと良いかもしれません。

踏み台昇降の正しい方法

4782928b-s.jpg 踏み台昇降
出典:http://blog.livedoor.jp/

踏み台昇降の正しい方法ご紹介します。次の要領で行なってみましょう。

1. 右足(または左足)を台に乗せます。足の全面が台に着くようにしてください。
腕はひじを曲げて前後に大きく振りましょう。

2. 左足を(または右足)を台に乗せます。
この時、台の上では足が伸びきるようにしてください。ひざの曲げ伸ばしがきちんとできると、筋肉がしっかりと動きます。

3. 右足を下します。
先に乗せた方の足からおろしてください。転ばないようにゆっくりと下ろしましょう。

4. 左足を下します。

5. 両足を下したら、次は反対の足を先に乗せます。
先に踏み出す足の筋肉が鍛えられますから、左右交互に行いましょう。
呼吸は腹式呼吸をして、鼻から吸い口から深く吐く呼吸を心がけると良いでしょう。

踏み台昇降は何回すると良いの?

踏み台昇降を行う目安としては、最初のうちは慣れるまで1分間に40回~60回ほどを目安として行いましょう。慣れてきたら、1分間に80回ぐらい(ウォーキングの1.4倍)を目標にできるかもしれません。

ただし、息が上がって会話もできないほどであれば、それは速過ぎです。楽に会話ができるくらいの回数を自分なりに見つけてそのペースで行うようにしてください。無理は厳禁です。

踏み台昇降は何分すると良いの?

よく有酸素運動は20分以上しないと効果がないと言われます。しかし、踏み台昇降はそこまでする必要はないでしょう。

10分ぐらいから始めると良いとされています。慣れてきたら時間を少し伸ばすと、より脂肪の燃焼に効果的です。

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踏み台昇降の効果

ダイエット

では、この踏み台昇降運動をするとどんな効果があるのでしょうか?3つほどの効果を挙げていきます。

脂肪が燃焼する

踏み台昇降運動は、有酸素運動なので、体に溜まった脂肪を燃やす効果が期待できます。それは、体内に酸素を取り組むので脂肪燃焼をすると考えられています。

基礎代謝が上がる

踏み台昇降運動は、基礎代謝が上がる効果があります。台の昇り降りを繰り返すことで、下半身の筋肉を強めます。筋肉量が増すとどんな良い事があるでしょうか?

筋肉量がアップすることで、基礎代謝が上がります。基礎代謝とは何もしていなくても消費されるカロリーのことです。

基礎代謝が上がると、同じ量を食べても身体に脂肪として蓄えられていく量が減るのです。それに、身体に溜まった脂肪が燃えやすくなり痩せやすい身体になっていくでしょう。

上半身も引き締められる

踏み台昇降運動は、下半身だけを使っているように見えますが、実は、腹筋や背筋の筋肉を使っています。ですから、ポッコリとしたお腹、背中のたるみや腰回りの肉が気になる方にもおススメの運動と言えます。

自律神経を整える

有酸素運動をすると、呼吸が一定のリズムで行えます。そのため、呼吸のコントロールをしている自律神経のバランスを整えるのに効果的とされています。

自律神経が整うとどんな良い事があるのでしょうか?心と体の健康の両方に良い効果があります。自律神経は普段意識しないうちに内臓の働きなどを調整してくれている神経です。

また、睡眠や精神の安定などにも大きく関わっています。ですから、踏み台昇降運動は、自律神経を整えてくれるので、内臓の働きを高め、心のバランスを取るのにも効果的な方法と言えるでしょう。

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踏み台昇降運動をする時の注意点

ここまでを読んで、こんなに手軽で効果の高いものならぜひ始めてみたいと思われたかもしれません。では、これから始められる方のために注意点をいくつか挙げていきます。

ストレッチをしてから始める

ストレッチ

踏み台昇降運動をいきなり始めるのでなく、まずはストレッチをして体をほぐして準備運動をしてから始めるようにしましょう。

ストレッチをして血流を良くして筋肉が少しほぐれた状態にしてから、踏み台昇降運動をするとより脂肪燃焼に効果的です。それに、普段運動していない方が急に行うとけがをしたりどこかを傷めたりする危険もありますから、しっかりストレッチをしてください。

水分補給しながら行う

水分補給をしながら踏み台昇降をすると、脂肪燃焼率がアップするとされています。また、踏み台昇降運動は、ウォーキングやジョギングに匹敵するような運動ですから、しっかりと水分補給をして、脱水にならないようにも気を付けましょう。

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ダイエット効果の高い踏み台昇降で美しい身体に!

踏み台昇降運動を正しい方法で行うなら、脂肪燃焼や筋肉量のアップ、そして自律神経の安定などのダイエットや健康に良い効果見られます。家でテレビを見ている10分を昇り降りをしながら見るだけで良いのです。

少しの努力で、美しい引き締まった身体を手に入れることができるでしょう。まずは、始めてみることをオススメします!

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