こんばんは、小野田（かろりぃ）です。
前回から始まった新しいシリーズ記事ですが、
２本目のコンテンツになります。
【告白する勇気と自信を備える７つの習慣】
→前回記事はここをクリック
前回は、シンプルなことでしたが
意外と意識してない人が多いことを紹介しました。
そして、今回も超シンプルです。
だけれど、これを”意識してる”
と言える人は少数派ではないでしょうか。
溢れる勇気と自信を備える第２の習慣は・・・
＝＝＝＝＝＝＝＝
筋力トレーニング
＝＝＝＝＝＝＝＝
「筋トレ＝スタイル維持に大事」
「筋トレ＝キツい運動をすること」
と思っている人は、
最後まで読めば筋トレに対する
考え方がガラッと変わるのでぜひ最後までどうぞ。
「熱こそ最高の妙薬」
これは東洋医学での常識で、
人が病気にかかると発熱するのは
免疫力を高め細胞を活性化させて身体を治すためです。
逆に、身体の冷えは万病の元と言われています。
(肉体的にも、精神的にも）
じゃあ、その体温を主に
産み出してるのはどこか？
その答えが、「筋肉」なのです。
冬になると精神的に暗くなったり、
寂しくなってしまうのは、体温が下がりやすいから。
そして、体温をつくっている筋肉量が少ないと、
必然的に体温も低くなりがちです。
この世にあるものは、
バナナを冷凍庫に入れると固まるように、
「冷えると固まる」という性質があります。
凍らせたり冷やすことで食材が腐らないようにも
できるわけですが、これは言い方を換えれば、
「循環を止めること」です。
これは肉体も同じで、
冷えると体液などの循環が悪くなります。
細胞の活動も弱まります。
つまり、代謝が悪くなり、
消費カロリーが少なくなり、
太りやすくなるのです。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
ですので、精神的に活発でいるためにも、
代謝を良くするためにも、
必要以上に脂肪を溜め込まないためにも、
「筋肉量を増やす」という意識は大事。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
そのために意識することは、この２つ。
◆適度な筋トレ
◆たんぱく質をしっかり摂ること
（筋肉をつくるための栄養源だから）
「いやいや、
適度な筋トレってどのくらいだよ！」
きっと、こう疑問に思う人もいるはず。
ガチムチのマッチョを目指すんでなければ、
実は、そんなに難しいことではないんですよ。
健康的な筋肉量を増やすくらいなら、
こんな運動で十分なのです。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
１.ベッドの上でヒザつけ腕立て
２.ドライヤーで髪乾かしたり、
歯磨きしてる間にスクワット
３.音を鳴らさないように生活する
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
腕立て伏せは筋トレの定番だと思いますが、
今までまったくやってなかった人だと
「１回もできないよ！」って人もいるかと思います。
そんな人にオススメなのが、
上半身だけでの腕立て伏せです。
やり方は簡単。
うつ伏せで寝転んだ状態から、
腕で上半身だけ持ち上げてください。
その状態で、下半身は
地面につけたまま腕立て伏せ。
もしくは、下半身も少し浮かせるけど、
足のつま先で浮かせるのではなく、
ヒザをついてしまいましょう。
その状態で、腕立て。
僕も、男とは思えない細さだったので、
学生時代はこのやり方から始めてました。苦笑
あとは、髪乾かしたり歯磨きしてたり
料理してるときって、下半身ヒマですよね。笑
ついでに軽くでいいのでスクワットしちゃいましょう。
もしくは、少しヒザを曲げた状態で空気イスを維持。
これなら、わざわざ筋トレ時間つくらなくても
時短筋トレができます。
（僕もよくやってます）
最後の「音を鳴らさないように生活する」ですが、
これは実践してみた方が分かりやすいと思います。
近くにあるものを何でもいいので持ち上げてみて、
一切音を気にせずに置くパターンと、
なるべく音を鳴らさないように置くパターンを
比べてみてください。
音を鳴らさないように置こうとすると、
そうじゃない時よりも筋肉に負荷かかりましたよね。
これを、日常生活の全ての動作で意識する。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
些細なことですが、こういう意識の違いが
筋肉量や消費カロリーの違いになって、
同じ量を食べても太る人と
太らない人に分かれるのです。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝
それに、そういう静かな動作をしてると
自然と品があるように見えるので、
周りの人に好印象を持たれます。
以上！
「筋トレ」と聞くと
辛いハードトレーニングが想像されがちですが、
健康的で精神面をエネルギッシュにする分には
そこまでハードはことは必要ありません。
日常の意識をほんの少し変えるだけでいいんです。
これすら嫌だ！と思うような怠惰な人は、
まずその考え方をどうにかした方がいいと思うので、
福澤諭吉の『学問のススメ』でも読んで
毒舌説教を受けてきてください。
（きびしーいお言葉がいただけます）
習慣になんの変化もさせずに
現状だけ変化するなんてことはありませんからね。
ここまで読んでくださるような人には
「そんなの言われなくても分かってるよ！」
ってことかもしれませんが。。。
それと、筋トレするだけではなくて、
筋肉をつくるためのたんぱく質も
しっかり摂ることが大事。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝
目安は、体重×1（g）くらい。
＝＝＝＝＝＝＝＝＝＝＝＝＝＝
体重60kgなら、
たんぱく質１日60gが目標です。
僕も毎日飲んでますが、
これを満たすためにプロテインを
取り入れるのもオススメですよ。
プロテイン＝マッチョが飲むもの、
というイメージが強いですが、本来は、
たんぱく質を摂取するためのサプリメントです。
糖質や脂質の少ないものを選べば
脂肪もつきにくいので、
プロテイン飲むのオススメです。
筋肉量増やすことを意識して、
健康はもちろんのこと、
勇気と自信も湧き上がる身体を目指しましょう！
では、今回はこれで。
ありがとうございました。
◆LINEマガジンも面白いですよ◆
【こんな生き方しませんか？】
・「仕事できて上司や部下に頼られる人」になる
・人生に「楽しい」と思えることを増やす
・「知識不足で損する」のはもう止める
・周りより頭一つや二つ分抜ける
・大切な人を守れる強さを備える
・人を笑顔にできるようになる
・世の中の流れに置いていかれない
やり取りがラフにできるので、
感想・相談は、ここから来ることが多いです。
【参加者限定プレゼントもあります】
たった２週間のLINEと１回のデートで
告白成功するような人達が
当たり前のようにやっている技術を公開しています。
過去に約4,000円で開いた恋愛講座「Link」の内容を
全137ページの電子書籍にまとめました。
LINE＠に参加してすぐに届くのでどうぞ。
→ここをクリックでプレゼントページへ
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titles, it easily ranks among the top online casino sites in Australia for pokies.
And since you don’t need to share card or bank details, it’s a safer, more flexible option,
especially if you value privacy. Just stick with trusted sites (like the ones we recommend above) to ensure you’re playing a casino
online in Australia that’s secure, regulated, and well set up for Aussies.
Yes, playing at an Australian casino online is safe if you choose one that operates under respected international licences.
Live dealer casinos have become one of the fastest-growing segments of Australian online casino play, and it’s easy to
understand why.
The website is designed to provide a seamless browsing experience, allowing
you to quickly access the reviews, guides, and
other resources. Can I use Bitcoin and other cryptocurrencies
to deposit and withdraw winnings? How can I make a deposit and withdraw winnings from an international-regulated casino?
References:
best trusted Australian online casinos