これをやれば海外セレブたちのbodyになれる!!「7分間HIIT(ヒット)」で時短ダイエット!!

 
みなさまこんにちはヽ(´▽`)/
エステティシャンのWelinaです♫
 
最近「HIIT(ヒット)」という言葉をよく耳にしませんか?
 
「HIIT(ヒット)」は、アメリカのスポーツ医学会でその効果が認められて以来、海外セレブ達の間で大人気のダイエット方法なのです。
ただ痩せているだけではない、しなやかで美しいボディーは日々の努力の賜物だったのですヽ(*´∀`)ノ
 
あの歌姫ケイティーペリーブリトニー・スピアーズ等もHIITにハマっているそうです。
彼女たちの歌唱力はもちろん、そのスタイル、美貌、ファッションは世界中から支持されています。
映像で見てもうっとりする美しさの秘訣はHIITにあるのかもしれませんね!
 
今日はそんな「HIIT(ヒット)」をご紹介していきます。



【目次】
✿HIIT(ヒット)とは?
✿効果・効能
✿7分間HIITのやり方
✿注意
✿まとめ


 

 

HIIT(ヒット)とは?

 


HIITH
igh Intensity Interval Training
(高強度インターバルトレーニングの略)
 

 
インターバルトレーニングとは、無酸素運動と有酸素運動を交互に繰り返し行うトレーニング法です。
それを高強度にすると、短い時間で激しい運動と、数秒間の休憩を繰り返すことになります。

体を動かす時は、無酸素運動になるように、自分の限界まで激しく動きます。
そして数秒休みます。
 
これだけ!?
と感じてしまいますが、なんと普通に運動するよりも格段に脂肪燃焼効果が上がるのです!
 
 

 

効果・効能

 
ダイエットに有効な運動は有酸素運動!
というのは、ダイエッターのみなさまはご存知かと思います。
しかし、有酸素運動で痩せるためには最低でも20分以上運動しなくてはいけません。
そして、理想のボディーにに近づくためには長期に渡って継続しなくてはいけません。
 
ダイエットしたいけど、1日20分以上毎日行うのは、ちょっとハードルが高いですよね。

また、美しいスタイルの維持には単に脂肪を減らすだけではなく、年齢と共に衰える筋力を適切に鍛えていかねばなりません。
そこでこの「HIIT」が今、大注目されているのです。
 
①効果は6倍!!
なんとジョギングなどの有酸素運動の6倍、脂肪燃焼効果が高いのです。
また、様々な動きを取り入れる事が出来る為、鍛えたい筋肉を鍛える事が出来、また、1つの運動の時間は長くないので、体への過度の負担はなく、筋肉質になりすぎる事もありません。
続けて行くと脂肪が燃えやすい体質になり、心肺機能がアップしますので、健康かつ痩せやすい体質を手に入れる事が出来ます。
 
②短い時間でダイエット!
忙しい現代女性にも、めんどくさがり屋さんにも、運動嫌いさんにもぴったり。
短い時間でダイエット出来ます。
 
③特別な道具はいりません!!
特に用意しなくてはいけないものはありません。
それほど広いスペースもいりません。
 
 

 

7分間HIITのやり方

 
では実際にエクササイズをやってみましょう。
 
用意するものは椅子、もしくはそれに準ずるような、乗っても平気な段差のあるものが一つです。
(ステップアップとディップスに使います。)
部屋の壁を利用するエクササイズ(壁を使う空気椅子)がありますので、あまり壁から離れていると移動が面倒かもしれません。
 
※1つの項目につき30秒行い、10秒休んで、次の項目に進んでください。
全部行うのに7分間かかります。
 
《1ジャンピングジャックス》
①真上にジャンプ→着地
②ジャンプしながら両足を広げて着地し、着地の時に頭のに手を伸ばす。
(①②をリズミカルに繰り返えす)
P4P Japan
画像元:P4P Japan様
 
《2空気椅子》
背中を壁にもたれて膝を90度の角度になるよう腰を下ろします。
そのまま30秒キープ!
GATAG
画像元:GATAG
 
《3腕宛て伏せ》
皆さんご存知の腕立て伏せ30秒。
もし普通の腕立て伏せが出来ない場合は、膝をついて行っても良いです。
痩せるダイエット方法
画像元:痩せるダイエット方法様
 
《4腹筋》
そして腹筋30秒。
Healthil[ヘルシル]
画像元:Healthilヘルシル様
  
《5椅子を使ったステップアップ》
踏み台を上り降りする運動を繰り返します。
この時、反動を付けて上ってしまわないように、足の筋肉を意識してみると効果的です。
(片方だけで上がらずに、左右交互に行う)
モテ子beauty
画像元:モテ子beauty様
 
《6スクワット》
①足を肩幅に開き、ゆっくりと腰を落とし、手は前にまっすぐ伸ばす。
(太ももが地面と平行になるように)
②ゆっくりと元の状態に戻します。
(腰を曲げないように)
bibeaute
画像元:bibeaute
 
《7椅子を使った三角筋ディップス》
①台に背を向けてすわる。
②手後ろに伸ばし、手のひらを台にのせる。
③足を延ばして、腕に力を入れて上半身を浮かせる。
④腕立て伏せのように、腕を伸ばしたり曲げたりを繰り返す。
ASPIREST
画像元:ASPIREST様

《8プランク》
①うつぶせに寝る。
②両腕を曲げ、肘から下の前腕部分を床に付ける。
③上半身(腰も)を上げ、お尻も肩の高さくらいまで上げる。
(体をまっすぐに保ち、30秒キープ)
NAVERまとめ
画像元:NAVERまとめ様
 
《9ハイ・ニーランニング》
その場でもも上げ。
(ももをしっかり上げる事を意識)
Locari
画像元:Locari様
 
《10ランジ・エクササイズ》
①直立した状態から一歩踏み出し、踏み出した足に体重をかけるように腰を落とす。
②上半身はまっすぐキープし、ゆっくり元に戻る。
(両足交互に繰り返す)
ダイエットなら美wise!
画像元:ダイエットなら美wise!様
 
《11ローテーション腕立て伏せ》
①腕立て伏せを一回する。
②腕を伸ばしたらそのまま左右どちらかの方向に体を向け、手で天井を指す。
③腕立て伏せを一回。
④さっきとは反対の動き。
7 Minute Workout
画像元:7 Minute Workout様
 
《12サイドプランク》
先ほども登場した体幹トレーニング、プランクの横向きバージョンです。
①横向きで肘を付き、体をまっすぐにする。
(腰、お尻が床に付かないように、なるべくまっすぐをキープ)
②15秒したら、反対向きになる。
ロゴ ランキングシェア
画像元:ロゴ-ランキングシェア様

 

 

注意

 
・必ず10秒の休憩を入れましょう!
・エクササイズの順番変えずに行ないましょう!
・始める前に準備運動をしましょう!

7分間HIITの約束は「30秒運動して10秒休む」です。
余裕だからといって、休憩なしでぶっ続けでやるのはやめましょう。
 
順番にも意味がありいます。
必ず順番通り、きちんと30秒やりましょう。
 
ただし、これまで運動を日常的に行っていなかった人が急に始めると、思わぬケガに繋がることもありますので、出来ないエクササイズは無理にやろうとせず、お休みしても大丈夫です。

逆に、スポーツが好きで普段から体を動かしている人には、物足りなさを感じるかもしれません。
30秒のトレーニングは自身の体と相談して、全力で行って下さい。
ちょっとキツイなと思うくらいがちょうどいいですね。

それでも物足りない場合は追加でもう一度繰り返したり、7分間HIITの後にさらにジョギングなどの有酸素運動を付け加えると、脂肪燃焼効果が高くなります。

 
 

 

まとめ

 
実際にやってみると、7分なんて意外とあっという間ですよヽ(´▽`)/
最初は筋肉痛になったりと少々きついですが、毎日やっているとすぐに慣れてきます。
日に日に自分の体型が、変化していくのがわかるので、とても楽しいダイエット方法です♫
皆様も是非、初めて見てはいかがでしょうか(^O^)
ダイエットブックBIZ
画像元:ダイエットブックBIZ様

SNSでもご購読できます。

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