スクワットでダイエットするコツ

体重を落とすダイエットに頼るのではなく、痩せやすい体を作ることが、結果としてリバウンドしにくい正しいダイエットとも言えます。

そこで筋肉を増やすために、ダイエットにスクワットを取り入れた方法を紹介します。

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マッチョな身体を作るだけではないスクワット

筋肉質な男の人に魅力を感じる人は多いでしょう。

そんな筋肉トレーニングの定番と言えるスクワットですが、実はダイエットにも効果があるということを知っていますか?

一般的にはスクワットというと、太ももの筋肉を鍛えるというイメージで知られているでしょう。

これは間違いではありません。

トレーニングを積むことによって、確かに太ももに筋肉がつき、パンパンに太くすることが出来ます。

しかしダイエットを目的としたスクワットは、そのような大きな筋肉をつける必要はありません。

コツは筋肉量を増やすことによって基礎代謝を上げること、そうすることで脂肪燃焼を促し、痩せやすい体質に変えていく事が出来るのです。

これはあまり知られていないことですが、太ももというのは、人間の体の中で最も筋肉量の多い部分であるのです。

つまり体の筋肉量を増やすには、太ももを鍛えてあげることが一番効果的なのです。

しかもスクワットは、最も効率よく太ももの筋肉に働きかける運動です。

こうしたことから、スクワットを効果的にダイエットに取り入れることが人気となっているのです。

第2の心臓であるふくらはぎにも効く

スクワットで鍛えることが出来るのは、何も太ももだけではありません。

下半身の他の部分にも大きな影響を与えているのです。

その代表的な部分がふくらはぎです。

ふくらはぎは、人間にとってとても重要な役割を担っています。

下半身の心臓とも言える部分であり、足に運ばれてきた血液を再び心臓に送り返す役割があるのです。

つまり、ふくらはぎの働きが悪くなると、血液をスムーズに送り返すことが出来なくなり、結果として身体に老廃物が溜まりやすくなるのです。

老廃物が溜まった身体は、代謝も上手くいかなくなり太りやすくなったり、さらなる血行不良を引き起こす恐れもあるのです。

スクワットを行うことは、ふくらはぎに適度な筋肉を付ける事にもなります。

適度な筋力を持ったふくらはぎは、血液を送り返すポンプの弾力が回復し、血行不良の改善につながります。

血行が良くなると、まず、むくみから解放されます。

そして溜まっていた老廃物が流れ出すことで、腰や肩、首といったコリの解消へもつながるのです。

体が健康になるということは、もちろん代謝も上がります。

痩せやすい体に近づいたということなのです。

美しいお尻を手に入れる

女性であれば、キュッと引き締まったお尻に憧れる人も多いでしょう。

しかし重力や加齢といった原因により、だんだんとお尻が垂れ下がってくることが現実です。

何もしなければ、お尻は必然的に垂れてきてしまうのです。

そこでおすすめなのがスクワットなのです。

ダイエットに取り入れることが人気とはなっていますが、実はスクワット自体のカロリー消費はそんなに多いものではありません。

たとえ100回行ったとしても、たった50キロカロリーの消費にしかならないのです。

しかも100回もスクワットを行ったら、次の日は筋肉痛で動けなくなってしまいます。

スクワットダイエットとは回数ではなく、意識して筋肉の量を増やすことに意味があるのです。

ただし、間違った体勢で行うと、腰やひざを痛める原因となります。

美しいお尻を手に入れるためには、膝を曲げるだけでなく、股関節から曲げるように心がけましょう。

そしてお尻は後ろに突き出すようにします。

このとき、膝はつま先よりも前に出ないようにするのがコツです。

背筋はきちんと伸ばし、丸まらないようにしましょう。

立ち上がる時も完全に膝を伸ばす必要はありません。

ゆっくりと5回程度繰り返せばOKです。

呼吸法を正しくすることで効果がアップ

スクワットダイエットを行うのであれば、呼吸法は正しく身に着ける必要があります。

せっかくスクワットを続けていても、呼吸が間違っていると効果は半減してしまいます。

では、スクワットに効果的な呼吸法はどのようにすればいいのでしょうか?

最もやってはいけないのは、呼吸を止めて行うことです。

筋肉は、息を吸ったときに硬くなり、逆に息を吐いた時にはやわらかくなります。

これを応用した呼吸法を取り入れることが、スクワットダイエットを成功させるコツとなります。

もう少し詳しく言うと、膝を曲げるときには息を吸うこと、膝を伸ばすときには息を吐くこと、これが正しいスクワットダイエットの呼吸法です。

ダイエットに効果的なように、すべての動作をゆっくりと行うことが基本です。

ゆっくり膝を曲げていくときに、ゆっくり息を吸い込んで、ゆっくり膝を伸ばしていくときに、ゆっくり息を吐きだしていく、この一連の流れがとても大切となります。

スクワットを正しくダイエットに取り入れれば、短期間の効果も期待できるとも言われているのです。

最後に

太ももには最も筋肉が集中しており、スクワットで太ももの筋肉量を増やすことはダイエットにもつながります。
正しい呼吸法で行うことで、ふくらはぎやヒップアップにも効果があり、短期間で痩せやすい体を作ることも可能なのです。

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