🏆筋トレの科学プログラムはこちら🏆
▼科学的根拠に基づく減量・ダイエットプログラム 3.0
▼科学的根拠に基づく筋肥大・増量プログラム 3.0
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※公式LINEは終了したためリンクを削除しました。最新情報は本チャンネルでお知らせします。
(2026/1/25現在)
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【リョウのプロフィール】
・理学療法士(医療系国家資格)
・ボディビルダー
・ボディメイクコーチ
・サイエンスコミュニケーター
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✅目次
00:00 オープニング
01:49 前腕の解剖学
02:58 バーベルリバースカール
04:42 リストカール
06:49 リストエクステンション
08:31 前腕を効率的に鍛えるトレーニングメニュー
12:00 お知らせ
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▼参考文献
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2.Colliander EB, Tesch PA. Effects of eccentric and concentric muscle actions in resistance training. Acta Physiol Scand. 1990 Sep;140(1):31-9. doi: 10.1111/j.1748-1716.1990.tb08973.x. PMID: 2275403.
3.Seo JS, Yoon JH. The Effects of Initial Rehabilitation Exercise on Range of Motion, Muscular Strength, and Muscle Pain after Surgery for Osteochondritis Dissecans of the Humeral Capitellum in Middle and High School Baseball Players. Iran J Public Health. 2021 Apr;50(4):764-771. doi: 10.18502/ijph.v50i4.6001. PMID: 34183926; PMCID: PMC8219612.
4.Razak, Rozella Ab, Kee Kang Mea, Raja Hussain, Nur Atikah Mohamed Kassim and Nur Yanti Haryana Othman. “The effect of hand grip strength and trunk rotation strength on throwing ball velocity.” (2018).
5.Naito A, Yajima M, Fukamachi H, Ushikoshi K, Sun YJ, Shimizu Y. Electromyographic (EMG) study of the elbow flexors during supination and pronation of the forearm. Tohoku J Exp Med. 1995 Apr;175(4):285-8. doi: 10.1620/tjem.175.285. PMID: 7570586.
6.Antunes L, Bezerra ES, Sakugawa RL, Dal Pupo J. Effect of cadence on volume and myoelectric activity during agonist-antagonist paired sets (supersets) in the lower body. Sports Biomech. 2018 Nov;17(4):502. doi: 10.1080/14763141.2017.1413130. Epub 2018 Jan 26. PMID: 29370715.
7.Abe T, Loenneke JP. Handgrip strength dominance is associated with difference in forearm muscle size. J Phys Ther Sci. 2015 Jul;27(7):2147-9. doi: 10.1589/jpts.27.2147. Epub 2015 Jul 22. PMID: 26311942; PMCID: PMC4540837.
8.Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clin Interv Aging. 2019 Oct 1;14:1681-1691. doi: 10.2147/CIA.S194543. PMID: 31631989; PMCID: PMC6778477.
9.Schoenfeld BJ. Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Med. 2013 Mar;43(3):179-94. doi: 10.1007/s40279-013-0017-1. PMID: 23338987.
10.de Freitas MC, Gerosa-Neto J, Zanchi NE, Lira FS, Rossi FE. Role of metabolic stress for enhancing muscle adaptations: Practical applications. World J Methodol. 2017 Jun 26;7(2):46-54. doi: 10.5662/wjm.v7.i2.46. PMID: 28706859; PMCID: PMC5489423.
11.Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019 Jun;37(11):1286-1295. doi: 10.1080/02640414.2018.1555906. Epub 2018 Dec 17. PMID: 30558493.
12.Boyes NG, Yee P, Lanovaz JL, Farthing JP. Cross-education after high-frequency versus low-frequency volume-matched handgrip training. Muscle Nerve. 2017 Oct;56(4):689-695. doi: 10.1002/mus.25637. Epub 2017 Apr 5. PMID: 28249351.
