トライセブスキックバックは2分が限界！？

今日は帰宅時間が早かったので、筋トレを頑張ろう！と思いつつ帰宅。

クローゼットからダンベルと鉄アレイを出し、懸垂器具を壁から離して準備完了！

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椅子に座ってテレビをつけ・・・ナイターを見ていると中々スタート出来ません。

気合を入れ直し筋トレスタート！

【今回の筋トレメニュー】

①ダンベルを使った【コンセントレーションアームカール】

②懸垂器具を使った【ディップス】


①と②で拮抗する筋肉（今回は上腕二頭筋と上腕三頭筋）をレスト無しで交互に行い効率良く筋肉に刺激を与えるスーパーセットで行います
※今回もレストタイムは1分です。


ダンベルカールでは上げる時に勢いを使わない様にゆっくり上げ3秒かけてダウンさせてます。

今回もディップスでは出来るだけ深くゆっくりダウン（約３秒）ボトムポジションで1～2秒静止、トップポジションで大胸筋下部を使ってバーを押し下げ1～2秒静止して行いました。

勢いを使わないスロトレが効くと思います！

【1セット目】

①15kgで右18回（前回19回）+上げられなくなった所から左手でアシストし1レップ、
　左15回（前回16回）+上げられなくなった所から右手でアシストし1レップ

↓

②15回（前回14回）+上げられなくなった所でダウンのみ+1レップ


【2セット目】

①17kgで1セット目同様、右11回（前回10回）+1レップ　左9回（前回と同じ）+1レップ

↓

②1セット目同様、15回（前回14回）+1レップ


トライセブスキックバックの成果かディップスのレップ数が増えています！


③【アームカール】

3㎏の鉄アレイで左右交互に8分間

上腕二頭筋の遅筋を鍛えます


④【トライセブスキックバック】



上腕三頭筋の遅筋を鍛えます

今回も3㎏の鉄アレイで左右同時に3分間やるつもりでスタート・・・せめて2分半・・・が、今回も2分でギブアップ

2分が限界です。

続けて行ってもこれ以上出来る気がしないのですが・・・


⑤【腹筋】

youtubeで8absで検索



トレーニング後プロテインを22g摂取


⑥【ツイスト運動】

1分間スクワットの姿勢で腹を凹ませてツイスト


【本日の体重測定】

71.6kg

昨日は71kg切っていましたが、ローラーを回して汗を流さ無かったのと無かったのと昼食の量が多かった！？

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ロードバイクのペダリングで使う【臀筋】の筋トレメニュー

ナロープッシュアップを限界回数まで追い込んでみた【筋トレ】

自宅でサーキットトレーニング②【筋トレでダイエット】

いつでも、どこでも【筋トレ】【大胸筋、上腕三頭筋、上腕二頭筋、前腕筋】を鍛えよう！

低負荷高回数の腕立て伏せは効くのか！？

拳立ての効果って！？

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youtubeにアップしたロードバイクの動画の過去記事



ロードバイクでライドの過去記事集



インターバルの過去記事



プログレッシオーネの過去記事



メディオの過去記事



ロードバイクと筋トレ以外の過去記事集



筋トレの動画をyoutubeにアップした記事



ダンベルトレーニングの過去記事集



腕立て伏せと懸垂の過去記事集



愛車VOXYの過去記事




AD

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タグ：ディップス 鉄アレイ トライセブスキックバック ダンベルカール アームカール

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