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筋肉 2015
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peroon
December 12, 2015
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筋肉 2015
2015年後半にちゃんと始めた筋トレについて、現時点のまとめ
peroon
December 12, 2015
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Transcript
ے 2015
ࢲͱӡಈ • தߴɿॊಓʢ̶̺̒̑ʣ • େֶɿಛʹͳ͠ʢ̶̺̑̑ʣ • ࣾձਓɿಛʹͳ͠ʢɺ̶̺̑̑ʣ • ࣾձਓɿΫϩετϨʔφʔʢલொɺ̶̺̑̑ʣ •
ࣾձਓɿϚγϯʢલொɺ̶̺̒̍ʣNOW
ے͚ͭͯΈΑ͏ʂ • ;ͱࢥͬͨͷͰߦಈʢ̎̌̍̑ʗ̍̍ʣ • ߴߍͱҧ͏ɺϚγϯɺࣝɺ৯ࣄ • ے௧ͰΛײ͡ΒΕΔ • ମॏ૿͍͑ͯ͘ •
ͪΌΜͱͬͨΒͲ͜·Ͱ͍͔͘
ӫཆ • ઁऔΧϩϦʔʼফඅΧϩϦʔ • ேͱɿTKG+ೲ౾ • னͱ༦ํɿαϥμɺαϥμνΩϯɺόφφɺϤʔάϧτɺ໙ྨ • ӡಈલɿBCAA •
ӡಈޙɿϓϩςΠϯɺਫԽ • Ͳ͔͜ͰɿΫϨΞνϯ • ৯ࣄͷϧʔνϯԽʹΑΓ໎͍͕ݮͬͨ
෦తʹूத͢Δ • ࠓPullͷɺPushͷ • എத͚ͩ • ٭͚ͩ
େ͖͍ͱ͜ΖΛ͑Δ • BIG3 • ϕϯνϓϨεʢ҆શͷͨΊɺϚγϯͰ༻ʣ • σουϦϑτʢ࠷ۙ͡Ίͨʣ • εΫϫοτʢμϯϕϧεΫϫοτͷํʹͨ͠ʣ
Ѳྗ • ͨͱ͑μϯϕϧεΫϫοτ • PullܥѲྗΛফඅ͢Δ • Ѳྗ͕ઌʹݶքʹདྷͯɺతͷՕॴΛ͍ࠐΊͳ͍ • ࠨͷѲྗ͕ࢮ͵ •
ϦετετϥοϓͰѲྗͷิॿΛ͢Δ
ه͢Δ • ॏྔɺճɺηοτΛࢴʹهͯ͠ঃʑʹ্͛ͯ ͍͘ • Progressive Loadingɿෛՙ(ॏྔ)Λʹʹ্͛ͯ ৽͍ܹ͠Λ༩͑Δ • (ྫ)μϯϕϧεΫϫοτ
22kg x ྆ख x 10ճ x 5rep
݁ՌΛײ͡Δ • ମॏ͕ͲΜͲΜ૿͑Δ • ମࢷ૿͑Δ • ݟͨมԽ͢Δ • ݁Ռɺଓ͚ΒΕΔ
සͱ࣌ؒ • සܾΊ͍ͯͳ͍ɻے௧͡Όͳ͍ՕॴΛ͑ʹ ߦ͘ • ࣌ؒɿ30-60min΄Ͳɻॏ͍ෛՙͰճΛݶք· ͰΔͷͰ͔͔࣌ؒΒͳ͍
ଠΔͷͰʁ • ےͱମࢷΛಉ࣌ʹ্͛ͯମΛେ͖ͯ͘͠ɺͦͷ ޙͰࢷΛམͱ͍͍ͤ • ମॏΛ্͛Δͷ͔Լ͛Δͷ͔͖ͬΓͤ͞Δ • ମࢷΛམͱ͢ӡಈΛ͢ΔͱےݮΔ • إ͕ଠΒͳ͍ݶΓେৎ
Youtuber • Kanekin͞ΜɺAlek͞ΜͷےτϨಈըΛݟ͍ͯΔͱ Δؾʹͳͬͯ͘Δ
අ༻ • ৯ࣄɿαϥμαϥμνΩϯɺසUPͷͨΊɺ૿ ͑Δ • ิॿɿϓϩςΠϯɺBCAAɺΫϨΞνϯ • δϜɿΤχλΠϜϑΟοτωε ݄8000ԁ
࠷ޙʹ • ߴߍͷͱ͖ͱҧ͏ͷ͕ɺ • ӡಈʢෛՙॏࢹʣͱ৯ࣄʢ͓͕ۚ͋Δʣ • ࣝʢӫཆཧʣͱهʢProgressive Loadingʣ • 65kg͋ͬͱ͍͏ؒʹߦ͚Δͱࢥ͏
• Ͳ͜·Ͱ͍͚Δ͔