30日間プランクチャレンジ 実際に試してみた!

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「プランク」とは体幹トレーニングの基本メニューの一つ。

2015年、米国で「30日プランクチャレンジ」が流行りました。
30日プランクチャレンジは、このトレーニングを30日限定でがんばってみよう!というチャレンジ。健康的な生活を送るための、習慣づくりです。

身体的にはもちろん、メンタル的にも得るものが大きく、人気になりました。
プランクだけではなく、スクワットとかランジなど、色々なエクササイズで「30日間チャレンジ」があるのですが、その中でも「プランク」は人気が高いです。その理由は、一番簡単で一番効果が実感できるからです。
やり方、効果など詳しく紹介して、実際に30日間ちゃんレンジした結果をご報告いたしますので、みなさんも是非今日からチャレンジしてみてください。

プランクチャレンジって?

プランク(plank)は、からだを板(plank)のように腹筋を固めて、体幹(胴体)を真っすぐ伸ばした姿勢をつくります。その姿勢をキープすることで体幹を鍛える『体幹トレーニング』です。
お腹周りや太もも、胸などに加え、背中にも効果があるということで、全身を鍛えることが出来るのです。

プランク・プランクチャレンジのやり方

やることは簡単です。まずはこの姿勢を20秒間キープしてください。
• 両手両足を肩幅に開く
• 肘とつま先の4点に重点を置き、肘から先で補助的に体を支える
• 背中のラインが真っすぐなるようにキープする

プランク

運動が苦手な方でも、この姿勢を取ることは難しくないと思います。
それでは実際に20秒間、この姿勢をキープしてみてください。

できましたでしょうか?

始めは、10秒を超えるとカラダが「プルプル」と震えてキツいのではないかと思います。
一見地味に見えるこのエクササイズが、体幹トレーニングの基本中の基本「プランク」になります。

このプランクを最初は20秒から始めて、徐々に時間を増やして、30日後には300秒(5分)まで伸ばそう!というのが、30日間プランクチャレンジです。

家でも出先でも手軽にトレーニングができる!

スクワットとともに、このプランクの良いところは、家でも外でも、道具を使わず、身体だけで出来るというところ。
時間もたったの数分でOKなので手間が掛かりません!

30日間プランクチャレンジを実際にやってみた!

わたしはダイエット専用アカウントで、フォロワーさんが「30日間プランクチャレンジ」を実践しようとしていたことがきっかけで、このトレーニングを知りました。
「誰が一緒にやってくれたら頑張れるのにな~」というフォロワーさんのつぶやきに、内容もあまり知らないまま『やりたい!』と勢いで言ってしまったところ、最終的に『5分間のプランク』のメニューということを知って軽く後悔しました(笑)
とはいえ、過去にも筋トレやプランクの経験はあったため、1分間は余裕でした。
わたしは30日間プランクチャレンジ専用のスマホアプリを使っているのですが、徐々にチャレンジ時間を延ばしていってくれて、最終的には2分までは連続ぞくしてプランクが出来るようになりました!

30日間続けてみた結果としては、プランクだけでなくスクワットや腹筋ローラーと、食事にも気を使っているのですが、ズボンがLサイズからMサイズになりました!
わたしとしてはスクワットをしていない日でも太ももが筋肉痛になっていて、特に太ももに効いていた気がします。
そして、特に30日間頑張って続けられたことの達成がすごい!
30日が終わった後も、「もっと秒数を延ばせるように、自分ができる秒数を徐々に延ばしてまた新たに30日間チャレンジしてみよう」という気持ちになりました。
そのため、メンタル強化や、続けることでの自己評価を高める効果が高いと感じました。

アプリを活用して30日間チャレンジ!

わたしは以下のアプリを使用して、30日間プランクチャレンジを実施しました。
こちらはiPhone用のアプリになります。

https://apps.apple.com/jp/app/30-days-plank/id926321671

こちらのアプリでは、1日のノルマを3セットこなせるようにセットされています。
20秒やったらインターバルを挟んで、またまた20秒やる・・・といった感じ。
これを続けることで、その後インターバル無しの自己記録の秒数が伸びていて自分でも驚きました!

こちらのアプリは音声でスタートを教えてくれるのですが、アプリを起動していないと使用できません。
また秒素をカスタムして使用することはできないため、iPhoneの機能のタイマー等と併用して使用すると良いと思います。

さいごに

いかがだったでしょうか?
30日間プランクチャレンジは、準備も練習もいらずお手軽なのに効果が高いトレーニングになります。
皆さんも是非30日間一緒にチャレンジしてみましょう!

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