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loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-11155\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/NO28-2.webp\" alt=\"\" width=\"1000\" height=\"667\" srcset=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/NO28-2.webp 1000w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/NO28-2-300x200.webp 300w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/NO28-2-768x512.webp 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p><p>\u76ee\u7684\u304c\u300c\u30c0\u30a4\u30a8\u30c3\u30c8\u30fb\u7b4b\u6301\u4e45\u529b\u30a2\u30c3\u30d7\u300d\u306e\u5834\u5408\u3068\u300c\u7b4b\u80a5\u5927\u300d\u306e\u5834\u5408\u3068\u3067\u306f\u3001\u52b9\u679c\u7684\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5185\u5bb9\u306f\u7570\u306a\u308a\u307e\u3059\u3002\u3053\u3053\u3067\u306f\u3001\u521d\u5fc3\u8005\u306b\u3082\u304a\u3059\u3059\u3081\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30e1\u30cb\u30e5\u30fc\u3092\u3001\u76ee\u7684\u5225\u306b\u89e3\u8aac\u3057\u307e\u3059\u3002<\/p><h3>\u30c0\u30a4\u30a8\u30c3\u30c8\u30fb\u7b4b\u6301\u4e45\u529b\u30a2\u30c3\u30d7\u306a\u3089\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u304a\u3059\u3059\u3081<\/h3><p>\u30c0\u30a4\u30a8\u30c3\u30c8\u30fb\u7b4b\u6301\u4e45\u529b\u30a2\u30c3\u30d7\u306a\u3089\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u7b4b\u6301\u4e45\u529b\u3068\u306f\u3001\u7b4b\u8089\u304c\u6301\u3064\u30b9\u30bf\u30df\u30ca\u306e\u3053\u3068\u3067\u3001\u7b4b\u6301\u4e45\u529b\u304c\u9ad8\u3044\u307b\u3069\u4e00\u5ea6\u306b\u7d9a\u3051\u3089\u308c\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u91cf\u3082\u5897\u3048\u307e\u3059\u3002<\/p><p>\u7b4b\u6301\u4e45\u529b\u3092\u935b\u3048\u308b\u306b\u306f\u3001\u6700\u5927\u7b4b\u529b\u306e40%\u307b\u3069\u306e\u8efd\u3044\u8ca0\u8377\u3067\u3001\u6709\u9178\u7d20\u904b\u52d5\u306b\u8fd1\u3044\u72b6\u614b\u3067\u7b4b\u30c8\u30ec\u3092\u884c\u3046\u3053\u3068\u304c\u597d\u307e\u3057\u3044\u3068\u3055\u308c\u307e\u3059\u3002\u203b1<\/p><p>\u307e\u305f\u3001\u6709\u9178\u7d20\u904b\u52d5\u306b\u306f\u8102\u80aa\u71c3\u713c\u306e\u52b9\u679c\u3082\u3042\u308b\u305f\u3081\u3001\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u4e00\u77f3\u4e8c\u9ce5\u3068\u3044\u3048\u308b\u3067\u3057\u3087\u3046\u3002<\/p><p>\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u306f\u3001\u6b21\u306e\u3088\u3046\u306a\u30e1\u30cb\u30e5\u30fc\u304c\u3042\u308a\u307e\u3059\u3002<\/p><ul><li>\u8155\u7acb\u3066\uff08\u5927\u80f8\u7b4b\u3084\u4e0a\u8155\u4e09\u982d\u7b4b\uff09<\/li><li>\u8179\u7b4b\uff08\u8179\u76f4\u7b4b\uff09<\/li><li>\u61f8\u5782\uff08\u5e83\u80cc\u7b4b\uff09<\/li><li>\u30b9\u30af\u30ef\u30c3\u30c8\uff08\u5927\u817f\u56db\u982d\u7b4b\u3084\u5927\u81c0\u7b4b\uff09<\/li><\/ul><h3>\u7b4b\u80a5\u5927\u306a\u3089\u30a6\u30a8\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u304a\u3059\u3059\u3081<\/h3><p>\u7b4b\u80a5\u5927\u3092\u72d9\u3046\u306a\u3089\u3001\u7b4b\u8089\u306b\u5f37\u3044\u523a\u6fc0\u3092\u5165\u308c\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u3057\u304b\u3057\u3001\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u3001\u8ca0\u8377\u304c\u7269\u8db3\u308a\u306a\u3044\u53ef\u80fd\u6027\u304c\u3042\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p><p>\u30a6\u30a8\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u3001\u7df4\u5ea6\u306b\u5fdc\u3058\u3066\u91cd\u3055\u3092\u81ea\u7531\u306b\u5909\u3048\u3089\u308c\u308b\u305f\u3081\u3001\u9069\u3057\u305f\u8ca0\u8377\u3067\u7b4b\u30c8\u30ec\u3092\u884c\u3048\u307e\u3059\u3002\u305d\u306e\u305f\u3081\u3001\u7b4b\u80a5\u5927\u3092\u72d9\u3046\u306a\u3089\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u306a\u304f\u3001\u30a6\u30a8\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\u30a6\u30a8\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u306f\u3001\u6b21\u306e\u3088\u3046\u306a\u30e1\u30cb\u30e5\u30fc\u304c\u3042\u308a\u307e\u3059\u3002<\/p><ul><li>\u30c0\u30f3\u30d9\u30eb\u30ab\u30fc\u30eb\uff08\u4e0a\u8155\u4e8c\u982d\u7b4b\uff09<\/li><li>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\uff08\u5927\u80f8\u7b4b\u3084\u4e0a\u8155\u4e09\u982d\u7b4b\uff09<\/li><li>\u30b9\u30af\u30ef\u30c3\u30c8\uff08\u5927\u817f\u56db\u982d\u7b4b\u3084\u5927\u81c0\u7b4b\uff09<\/li><li>\u30b5\u30a4\u30c9\u30ec\u30a4\u30ba\uff08\u4e09\u89d2\u7b4b\uff09<\/li><\/ul><h2>\u81ea\u5b85\u3067\u3067\u304d\u308b\u304a\u3059\u3059\u3081\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc8\u9078<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-11160\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf720024-1024x682.jpg\" alt=\"\" width=\"1024\" height=\"682\" srcset=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf720024-1024x682.jpg 1024w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf720024-300x200.jpg 300w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf720024-768x512.jpg 768w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf720024.jpg 1297w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p><p>\u3053\u3053\u3067\u306f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u305f\u3081\u306b\u7279\u5225\u306a\u30de\u30b7\u30f3\u3092\u6e96\u5099\u3059\u308b\u5fc5\u8981\u304c\u306a\u304f\u3001\u6c17\u8efd\u306b\u6311\u6226\u3057\u3084\u3059\u3044\u7b4b\u30c8\u30ec\u7a2e\u76ee\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002\u81ea\u5b85\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u53d6\u308a\u7d44\u307f\u305f\u3044\u3068\u304d\u306f\u3001\u305c\u3072\u53c2\u8003\u306b\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p><h3>\u25cf\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\uff08\u80f8\u30fb\u8155\uff09<\/h3><p>\u3044\u308f\u3086\u308b\u8155\u7acb\u3066\u4f0f\u305b\u306e\u3053\u3068\u3067\u3001\u4e3b\u306b\u5927\u80f8\u7b4b\u30fb\u4e09\u89d2\u7b4b\u30fb\u4e0a\u8155\u4e09\u982d\u7b4b\u3092\u935b\u3048\u307e\u3059\u3002\u3084\u308a\u65b9\u306b\u3088\u3063\u3066\u306f\u80cc\u7b4b\u30fb\u8179\u7b4b\u3082\u935b\u3048\u3089\u308c\u307e\u3059\u3002\u4e0a\u534a\u8eab\u3092\u935b\u3048\u305f\u3044\u65b9\u3084\u80a9\u3053\u308a\u3092\u6539\u5584\u3057\u305f\u3044\u65b9\u306a\u3069\u306b\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\uff0a\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u306e\u6b63\u3057\u3044\u3084\u308a\u65b9<\/p><table><tbody><tr><td width=\"566\"><p>1.\u56db\u3064\u3093\u9019\u3044\u306e\u59ff\u52e2\u306b\u306a\u308a\u3001\u80a9\u5e45\u3088\u308a\u3082\u3084\u3084\u5e83\u3081\u306b\u4e21\u624b\u3092\u3064\u304f<\/p><p>2.\u4e21\u8db3\u3092\u4f38\u3070\u3057\u3066\u80a9\u5e45\u3088\u308a\u3082\u5c11\u3057\u72ed\u3044\u4f4d\u7f6e\u3067\u3001\u722a\u5148\u3060\u3051\u3092\u5730\u9762\u306b\u3064\u304f<\/p><p>3.\u3086\u3063\u304f\u308a\u3068\u8098\u3092\u66f2\u3052\u3066\u80f8\u304c\u5e8a\u306b\u7740\u304f\u30ae\u30ea\u30ae\u30ea\u306e\u3068\u3053\u308d\u3067\u5c11\u3057\u30ad\u30fc\u30d7\u3059\u308b<\/p><p>4.\u5e8a\u3092\u62bc\u3057\u3066\u5143\u306e\u59ff\u52e2\u306b\u623b\u308b<\/p><\/td><\/tr><\/tbody><\/table><p>\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u3092\u884c\u3046\u969b\u306f\u3001\u9996\u304b\u3089\u304b\u304b\u3068\u307e\u3067\u4e00\u76f4\u7dda\u306e\u59ff\u52e2\u3092\u4fdd\u3064\u3053\u3068\u304c\u30dd\u30a4\u30f3\u30c8\u3067\u3059\u30021\u30bb\u30c3\u30c8\u3042\u305f\u308a10\u56de\u524d\u5f8c\u7e70\u308a\u8fd4\u3057\u307e\u3057\u3087\u3046\u3002<\/p><h3>\u25cf\u30ea\u30d0\u30fc\u30b9\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\uff08\u80f8\u30fb\u8155\uff09<a href=\"#_ftn1\" name=\"_ftnref1\">[1]<\/a><\/h3><p><a href=\"#_ftnref1\" name=\"_ftn1\">[1]<\/a> <a href=\"https:\/\/online.tipness.co.jp\/magazine\/lesson-454\/\">https:\/\/online.tipness.co.jp\/magazine\/lesson-454\/<\/a><\/p><p><a href=\"https:\/\/evigym.com\/howto-training\/reverse-push-up\">https:\/\/evigym.com\/howto-training\/reverse-push-up<\/a><\/p><p><a href=\"https:\/\/charisfit.net\/wp\/reverse-push-up\">https:\/\/charisfit.net\/wp\/reverse-push-up<\/a><\/p><p>\u4f53\u306e\u524d\u9762\u3092\u5929\u4e95\u306b\u5411\u3051\u305f\u72b6\u614b\u3067\u884c\u3046\u8155\u7acb\u3066\u4f0f\u305b\u3067\u3059\u3002\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u3068\u306f\u4f53\u306e\u5411\u304d\u304c\u9006\u306b\u306a\u308a\u307e\u3059\u3002\u4e3b\u306b\u4e0a\u8155\u4e09\u982d\u7b4b\u30fb\u4e09\u89d2\u7b4b\u30fb\u5e83\u80cc\u7b4b\u306a\u3069\u3092\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u4e8c\u306e\u8155\u306e\u5f15\u304d\u7de0\u3081\u3084\u59ff\u52e2\u6539\u5584\u306a\u3069\u3092\u76ee\u6307\u3059\u65b9\u306b\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\uff0a\u30ea\u30d0\u30fc\u30b9\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u306e\u6b63\u3057\u3044\u3084\u308a\u65b9<\/p><table><tbody><tr><td width=\"580\"><p>1.\u00a0\u00a0\u00a0\u00a0 \u4f53\u80b2\u5ea7\u308a\u3067\u5ea7\u308b<\/p><p>2.\u00a0\u00a0\u00a0\u00a0 \u304a\u5c3b\u3088\u308a\u3082\u5f8c\u308d\u306e\u307b\u3046\u306b\u624b\u3092\u3064\u3044\u3066\u3001\u6307\u3092\u4f53\u5074\u3078\u5411\u3051\u308b<\/p><p>3.\u00a0\u00a0\u00a0\u00a0 \u304a\u5c3b\u3092\u6d6e\u304b\u305b\u3066\u624b\u8db3\u3060\u3051\u3067\u4f53\u3092\u652f\u3048\u308b<\/p><p>4.\u00a0\u00a0\u00a0\u00a0 \u8098\u3092\u66f2\u3052\u306a\u304c\u3089\u3001\u304a\u5c3b\u304c\u5e8a\u306b\u3064\u304f\u30ae\u30ea\u30ae\u30ea\u307e\u3067\u4e0b\u3052\u308b<\/p><p>5.\u00a0\u00a0\u00a0\u00a0 \u8098\u3092\u4f38\u3070\u3057\u3066\u304a\u5c3b\u3092\u4e0a\u3052\u308b<\/p><\/td><\/tr><\/tbody><\/table><p>\u304a\u5c3b\u3092\u4e0b\u3052\u308b\u3068\u304d\u306f\u8098\u3092\u66f2\u3052\u3001\u3057\u3063\u304b\u308a\u3068\u4e0a\u534a\u8eab\u3078\u8ca0\u8377\u3092\u304b\u3051\u307e\u3057\u3087\u3046\u3002\u8ca0\u8377\u3092\u4e0a\u3052\u305f\u3044\u3068\u304d\u306f\u30a4\u30b9\u306a\u3069\u306e\u4e0a\u306b\u624b\u3092\u3064\u3044\u3066\u884c\u3044\u307e\u3059\u30021\u30bb\u30c3\u30c810\uff5e15\u56de\u304c\u76ee\u5b89\u3067\u3059\u3002<\/p><h3>\u25cf\u30b9\u30af\u30ef\u30c3\u30c8\uff08\u811a\uff09 <a href=\"#_ftn1\" name=\"_ftnref1\">[2]<\/a><\/h3><p><a href=\"#_ftnref1\" name=\"_ftn1\">[2<\/a><a href=\"#_ftnref1\" name=\"_ftn1\">]<\/a> <a href=\"https:\/\/brand.taisho.co.jp\/contents\/sports\/494\/\">https:\/\/brand.taisho.co.jp\/contents\/sports\/494\/<\/a><\/p><p><a href=\"https:\/\/www.descente.co.jp\/media\/sports\/training\/26135\/\">https:\/\/www.descente.co.jp\/media\/sports\/training\/26135\/<\/a><\/p><p><a href=\"https:\/\/joyfit.jp\/akajoy\/health_knowledge\/post39\/\">https:\/\/joyfit.jp\/akajoy\/health_knowledge\/post39\/<\/a><\/p><p>\u7acb\u3061\u4e0a\u304c\u3063\u305f\u72b6\u614b\u3067\u819d\u3092\u66f2\u3052\u4f38\u3070\u3057\u3059\u308b\u7b4b\u30c8\u30ec\u3067\u3059\u3002\u5927\u81c0\u7b4b\u30fb\u5927\u817f\u56db\u982d\u7b4b\u30fb\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\u306a\u3069\u3092\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u4e0b\u534a\u8eab\u306e\u7b4b\u529b\u3092\u9ad8\u3081\u305f\u3044\u65b9\u3084\u3001\u57fa\u790e\u4ee3\u8b1d\u3092\u4e0a\u3052\u305f\u3044\u65b9\u3001\u51b7\u3048\u3084\u3080\u304f\u307f\u306a\u3069\u3092\u6539\u5584\u3057\u305f\u3044\u65b9\u306a\u3069\u306b\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\uff0a\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u6b63\u3057\u3044\u3084\u308a\u65b9<\/p><table><tbody><tr><td width=\"580\"><p>1.\u00a0\u00a0\u00a0\u00a0 \u8db3\u3092\u80a9\u5e45\u7a0b\u5ea6\u306b\u958b\u304d\u3001\u722a\u5148\u309245\u5ea6\u304f\u3089\u3044\u5916\u306b\u5411\u3051\u3066\u7acb\u3064<\/p><p>2.\u00a0\u00a0\u00a0\u00a0 \u606f\u3092\u5438\u3044\u8fbc\u307f\u306a\u304c\u3089\u3086\u3063\u304f\u308a\u3068\u8170\u3092\u843d\u3068\u3059<\/p><p>3.\u00a0\u00a0\u00a0\u00a0 \u819d\u304c\u76f4\u89d2\u306b\u306a\u308b\u3068\u3053\u308d\u3067\u3057\u3070\u3089\u304f\u30ad\u30fc\u30d7\u3059\u308b<\/p><p>4.\u00a0\u00a0\u00a0\u00a0 \u606f\u3092\u5410\u304d\u306a\u304c\u3089\u3086\u3063\u304f\u308a\u3068\u5143\u306e\u4f4d\u7f6e\u3078\u623b\u3059<\/p><\/td><\/tr><\/tbody><\/table><p>\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u8170\u3092\u843d\u3068\u3059\u969b\u306f\u3001\u819d\u304c\u722a\u5148\u3088\u308a\u3082\u524d\u306b\u51fa\u306a\u3044\u3088\u3046\u306b\u3059\u308b\u3053\u3068\u304c\u30dd\u30a4\u30f3\u30c8\u3067\u3059\u3002\u8db3\u306e\u88cf\u306f\u6d6e\u304b\u306a\u3044\u3088\u3046\u3001\u3057\u3063\u304b\u308a\u3068\u5e8a\u306b\u3064\u3051\u307e\u3059\u30021\u30bb\u30c3\u30c810\u56de\u7a0b\u5ea6\u3092\u76ee\u5b89\u3068\u3057\u307e\u3057\u3087\u3046\u3002<\/p><h3>\u25cf\u30d6\u30eb\u30ac\u30ea\u30a2\u30f3\u30b9\u30af\u30ef\u30c3\u30c8\uff08\u811a\uff09<a href=\"#_ftn1\" name=\"_ftnref1\">[3]<\/a><\/h3><p><a href=\"#_ftnref1\" name=\"_ftn1\">[3]<\/a> <a href=\"https:\/\/co-medical.mynavi.jp\/contents\/therapistplus\/lifestyle\/beauty\/16599\/\">https:\/\/co-medical.mynavi.jp\/contents\/therapistplus\/lifestyle\/beauty\/16599\/<\/a><\/p><p><a href=\"https:\/\/www.shopjapan.co.jp\/diet_labo\/training\/article_021\/\">https:\/\/www.shopjapan.co.jp\/diet_labo\/training\/article_021\/<\/a><\/p><p><a href=\"https:\/\/ufit.co.jp\/blogs\/training\/bulgariansquats\">https:\/\/ufit.co.jp\/blogs\/training\/bulgariansquats<\/a><\/p><p>\u30a4\u30b9\u3084\u53f0\u306a\u3069\u306b\u7247\u8db3\u3092\u304b\u3051\u3066\u884c\u3046\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u3059\u3002\u5927\u6bbf\u7b4b\u30fb\u5927\u817f\u56db\u982d\u7b4b\u30fb\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\u30fb\u5185\u8ee2\u7b4b\u306a\u3069\u3092\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u4e0b\u534a\u8eab\u306e\u5f15\u304d\u7de0\u3081\u3084\u30d2\u30c3\u30d7\u30a2\u30c3\u30d7\u306a\u3069\u3092\u76ee\u6307\u3059\u65b9\u306b\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\uff0a\u30d6\u30eb\u30ac\u30ea\u30a2\u30f3\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u6b63\u3057\u3044\u3084\u308a\u65b9<\/p><table><tbody><tr><td width=\"580\"><p>1.\u00a0\u00a0\u00a0\u00a0 \u8db3\u3092\u80a9\u5e45\u3050\u3089\u3044\u306b\u5e83\u3052\u3066\u30a4\u30b9\u3084\u53f0\u306a\u3069\u306b\u80cc\u3092\u5411\u3051\u3066\u7acb\u3061\u3001\u5f8c\u308d\u8db3\u306e\u7532\u3092\u4e57\u305b\u308b<\/p><p>2.\u00a0\u00a0\u00a0\u00a0 \u819d\u3092\u66f2\u3052\u306a\u304c\u3089\u3001\u524d\u8db3\u306e\u819d\u304c90\u00b0\u7a0b\u5ea6\u306b\u306a\u308b\u307e\u3067\u3086\u3063\u304f\u308a\u3068\u8170\u3092\u843d\u3068\u3059<\/p><p>3.\u00a0\u00a0\u00a0\u00a0 \u819d\u3092\u4f38\u3070\u3057\u3066\u5143\u306e\u59ff\u52e2\u306b\u623b\u3059<\/p><\/td><\/tr><\/tbody><\/table><p>\u30d6\u30eb\u30ac\u30ea\u30a2\u30f3\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u3059\u308b\u3068\u304d\u306f\u3001\u80cc\u4e2d\u304c\u66f2\u304c\u3063\u305f\u308a\u53cd\u3063\u305f\u308a\u3057\u306a\u3044\u3088\u3046\u306b\u4f53\u52e2\u3092\u4fdd\u3061\u307e\u3059\u3002\u7247\u8db3\u305d\u308c\u305e\u308c10\u56de\u30671\u30bb\u30c3\u30c8\u304c\u76ee\u5b89\u3067\u3059\u3002<\/p><h3>\u25cf\u30d2\u30c3\u30d7\u30ea\u30d5\u30c8\uff08\u304a\u5c3b\u30fb\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\uff09<a href=\"#_ftn1\" name=\"_ftnref1\">[4]<\/a><\/h3><p><a href=\"#_ftnref1\" name=\"_ftn1\">[4]<\/a> <a href=\"https:\/\/hacogym.jp\/training\/hiplift_trainingmethod_importantpoint\">https:\/\/hacogym.jp\/training\/hiplift_trainingmethod_importantpoint<\/a><\/p><p><a href=\"https:\/\/medipalette.lotte.co.jp\/bodycondition\/394\">https:\/\/medipalette.lotte.co.jp\/bodycondition\/394<\/a><\/p><p><a href=\"https:\/\/www.shopjapan.co.jp\/diet_labo\/training\/article_018\/\">https:\/\/www.shopjapan.co.jp\/diet_labo\/training\/article_018\/<\/a><\/p><p>\u819d\u3092\u66f2\u3052\u305f\u72b6\u614b\u3067\u4ef0\u5411\u3051\u306b\u5bdd\u3066\u3001\u304a\u5c3b\u3092\u4e0a\u3052\u4e0b\u3052\u3059\u308b\u7b4b\u30c8\u30ec\u3067\u3059\u3002\u5927\u81c0\u7b4b\u30fb\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\u30fb\u810a\u67f1\u8d77\u7acb\u7b4b\u30fb\u8179\u6a2a\u7b4b\u306a\u3069\u3092\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u30d2\u30c3\u30d7\u30a2\u30c3\u30d7\u3084\u59ff\u52e2\u6539\u5584\u306a\u3069\u3092\u76ee\u6307\u3057\u305f\u3044\u65b9\u306b\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\uff0a\u30d2\u30c3\u30d7\u30ea\u30d5\u30c8\u306e\u6b63\u3057\u3044\u3084\u308a\u65b9<\/p><table><tbody><tr><td width=\"580\"><p>1.\u00a0\u00a0\u00a0\u00a0 \u5e8a\u306b\u4ef0\u5411\u3051\u306b\u306a\u3063\u3066\u819d\u309290\u00b0\u306b\u66f2\u3052\u3066\u7acb\u3066\u308b<\/p><p>2.\u00a0\u00a0\u00a0\u00a0 \u8db3\u88cf\u3092\u5e8a\u306b\u3064\u3051\u305f\u307e\u307e\u304a\u5c3b\u3092\u3086\u3063\u304f\u308a\u4e0a\u3052\u308b<\/p><p>3.\u00a0\u00a0\u00a0\u00a0 \u80a9\u304b\u3089\u819d\u306b\u304b\u3051\u3066\u4e00\u76f4\u7dda\u306b\u306a\u308b\u72b6\u614b\u3092\u30ad\u30fc\u30d7\u3057\u305f\u3089\u3001\u3086\u3063\u304f\u308a\u304a\u5c3b\u3092\u4e0b\u3052\u308b<\/p><\/td><\/tr><\/tbody><\/table><p>&nbsp;<\/p><p>\u304a\u5c3b\u3092\u4e0a\u3052\u308b\u3068\u304d\u306f\u52e2\u3044\u306b\u4efb\u305b\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u3086\u3063\u304f\u308a\u3068\u52d5\u304b\u3059\u3053\u3068\u304c\u5927\u5207\u3067\u3059\u3002\u30ad\u30fc\u30d7\u3059\u308b\u6642\u9593\u3092\u9577\u304f\u3059\u308b\u3053\u3068\u3067\u8ca0\u8377\u3092\u9ad8\u3081\u3089\u308c\u307e\u3059\u30021\u30bb\u30c3\u30c810\u56de\u304c\u76ee\u5b89\u3067\u3059\u3002<\/p><h3>\u25cf\u30b7\u30c3\u30c8\u30a2\u30c3\u30d7\uff08\u8179\u7b4b\uff09<a href=\"#_ftn1\" name=\"_ftnref1\">[5]<\/a><\/h3><p><a href=\"#_ftnref1\" name=\"_ftn1\">[5]<\/a> <a href=\"https:\/\/www.nike.com\/jp\/a\/sit-ups-crunches-muscles-worked\">https:\/\/www.nike.com\/jp\/a\/sit-ups-crunches-muscles-worked<\/a><\/p><p><a href=\"https:\/\/medipalette.lotte.co.jp\/diet\/399\">https:\/\/medipalette.lotte.co.jp\/diet\/399<\/a><\/p><p><a href=\"https:\/\/www.shopjapan.co.jp\/diet_labo\/training\/article_025\/\">https:\/\/www.shopjapan.co.jp\/diet_labo\/training\/article_025\/<\/a><\/p><p>\u3088\u304f\u898b\u3089\u308c\u308b\u8179\u7b4b\u904b\u52d5\u306e\u3053\u3068\u3067\u3001\u5e8a\u306b\u4ef0\u5411\u3051\u306b\u306a\u3063\u3066\u304b\u3089\u4e0a\u4f53\u3092\u8d77\u3053\u3057\u3001\u518d\u3073\u623b\u3059\u52d5\u4f5c\u3092\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002\u8179\u76f4\u7b4b\u3084\u5185\u8179\u659c\u7b4b\u3001\u5916\u8179\u659c\u7b4b\u306a\u3069\u3092\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u304a\u8179\u306e\u5f15\u304d\u7de0\u3081\u3092\u76ee\u6307\u3059\u65b9\u306b\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\uff0a\u30b7\u30c3\u30c8\u30a2\u30c3\u30d7\u306e\u6b63\u3057\u3044\u3084\u308a\u65b9<\/p><table><tbody><tr><td width=\"580\"><p>1.\u00a0\u00a0\u00a0\u00a0 \u5e8a\u306b\u4ef0\u5411\u3051\u306b\u306a\u3063\u3066\u819d\u3092\u7acb\u3066\u3001\u8db3\u88cf\u5168\u4f53\u3092\u5e8a\u306b\u3064\u3051\u308b<\/p><p>2.\u00a0\u00a0\u00a0\u00a0 \u4e0a\u4f53\u3092\u5782\u76f4\u306b\u306a\u308b\u307e\u3067\u8d77\u3053\u3059<\/p><p>3.\u00a0\u00a0\u00a0\u00a0 \u3086\u3063\u304f\u308a\u3068\u5143\u306e\u4f53\u52e2\u306b\u623b\u3059<\/p><\/td><\/tr><\/tbody><\/table><p>\u4e0a\u4f53\u3092\u8d77\u3053\u3059\u3068\u304d\u306f\u606f\u3092\u5410\u304d\u3001\u4e0b\u3052\u308b\u3068\u304d\u306b\u306f\u5438\u3044\u307e\u3059\u3002\u53cd\u52d5\u3092\u4f7f\u3063\u3066\u3057\u307e\u3046\u3068\u7b4b\u30c8\u30ec\u306e\u52b9\u679c\u304c\u5341\u5206\u306b\u73fe\u308c\u305a\u3001\u8170\u3092\u75db\u3081\u3066\u3057\u307e\u3046\u53ef\u80fd\u6027\u3082\u3042\u308b\u305f\u3081\u6c17\u3092\u3064\u3051\u307e\u3057\u3087\u3046\u30021\u30bb\u30c3\u30c8\u306b\u3064\u304d10\u56de\u304c\u76ee\u5b89\u3067\u3059\u3002<\/p><h3>\u25cf\u30ed\u30b7\u30a2\u30f3\u30c4\u30a4\u30b9\u30c8\uff08\u8179\u7b4b\uff09<\/h3><p>\u4e0a\u534a\u8eab\u3092\u3072\u306d\u308b\u52d5\u4f5c\u3092\u7e70\u308a\u8fd4\u3059\u7b4b\u30c8\u30ec\u3067\u3059\u3002\u8179\u659c\u7b4b\u30fb\u8179\u76f4\u7b4b\u30fb\u8179\u6a2a\u7b4b\u306a\u3069\u3092\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u304a\u8179\u3092\u5f15\u304d\u7de0\u3081\u3066\u304f\u3073\u308c\u3092\u4f5c\u308a\u305f\u3044\u65b9\u306b\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\uff0a\u30ed\u30b7\u30a2\u30f3\u30c4\u30a4\u30b9\u30c8\u306e\u6b63\u3057\u3044\u3084\u308a\u65b9<a href=\"#_ftn1\" name=\"_ftnref1\">[6]<\/a><\/p><p><a href=\"#_ftnref1\" name=\"_ftn1\">[6]<\/a> <a href=\"https:\/\/tential.jp\/journals\/muscle_training\/dumbbell\/013\">https:\/\/tential.jp\/journals\/muscle_training\/dumbbell\/013<\/a><\/p><p><a href=\"https:\/\/melos.media\/training\/76049\/\">https:\/\/melos.media\/training\/76049\/<\/a><\/p><p><a href=\"https:\/\/medipalette.lotte.co.jp\/bodycondition\/201#h3-14\">https:\/\/medipalette.lotte.co.jp\/bodycondition\/201#h3-14<\/a><\/p><table><tbody><tr><td width=\"580\"><p>1.\u00a0\u00a0\u00a0\u00a0 \u5e8a\u306b\u4f53\u80b2\u5ea7\u308a\u3092\u3057\u3066\u3001\u304b\u304b\u3068\u3092\u5e8a\u306b\u3064\u3051\u3066\u722a\u5148\u306f\u6d6e\u304b\u305b\u308b<\/p><p>2.\u00a0\u00a0\u00a0\u00a0 \u80cc\u7b4b\u3092\u4f38\u3070\u3055\u305a\u8179\u7b4b\u306b\u8ca0\u8377\u3092\u304b\u3051\u308b\u3053\u3068\u3092\u610f\u8b58\u3057\u306a\u304c\u3089\u4e0a\u4f53\u3092\u3072\u306d\u308b<\/p><p>3.\u00a0\u00a0\u00a0\u00a0 \u3086\u3063\u304f\u308a\u3068\u53cd\u5bfe\u65b9\u5411\u306b\u3082\u3072\u306d\u308b<\/p><\/td><\/tr><\/tbody><\/table><p>\u304a\u5c3b\u3092\u75db\u3081\u308b\u306e\u304c\u5fc3\u914d\u306a\u5834\u5408\u306f\u30e8\u30ac\u30de\u30c3\u30c8\u306a\u3069\u3092\u6577\u3044\u305f\u4e0a\u3067\u884c\u3044\u307e\u3057\u3087\u3046\u3002\u8db3\u3092\u8efd\u304f\u6d6e\u304b\u305b\u308b\u3053\u3068\u3067\u8ca0\u8377\u3092\u9ad8\u3081\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u300210\uff5e20\u56de\u306b1\u30bb\u30c3\u30c8\u304c\u76ee\u5b89\u3067\u3059\u3002<\/p><h3>\u25cf\u30d7\u30e9\u30f3\u30af\uff08\u8179\u7b4b\uff09<a href=\"#_ftn1\" name=\"_ftnref1\">[7]<\/a><\/h3><p><a href=\"#_ftnref1\" name=\"_ftn1\">[7]<\/a> <a href=\"https:\/\/www.nas-club.co.jp\/magazine\/how-to-plank-effectively\/\">https:\/\/www.nas-club.co.jp\/magazine\/how-to-plank-effectively\/<\/a><\/p><p><a href=\"https:\/\/www.tipness.co.jp\/magazine\/article\/000108\/\">https:\/\/www.tipness.co.jp\/magazine\/article\/000108\/<\/a><\/p><p><a href=\"https:\/\/www.descente.co.jp\/media\/sports\/training\/27965\/\">https:\/\/www.descente.co.jp\/media\/sports\/training\/27965\/<\/a><\/p><p>\u3046\u3064\u4f0f\u305b\u306e\u72b6\u614b\u3067\u8098\u3092\u3064\u3044\u3066\u4f53\u3092\u652f\u3048\u3001\u6b63\u3057\u3044\u59ff\u52e2\u3092\u7dad\u6301\u3059\u308b\u7b4b\u30c8\u30ec\u3067\u3059\u3002\u8179\u76f4\u7b4b\u30fb\u8179\u659c\u7b4b\u30fb\u8179\u6a2a\u7b4b\u30fb\u810a\u67f1\u8d77\u7acb\u7b4b\u306a\u3069\u3092\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u304a\u8179\u5468\u308a\u3092\u5f15\u304d\u7de0\u3081\u305f\u3044\u65b9\u3084\u59ff\u52e2\u3092\u6539\u5584\u3057\u305f\u3044\u65b9\u306a\u3069\u306b\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\uff0a\u30d7\u30e9\u30f3\u30af\u306e\u6b63\u3057\u3044\u3084\u308a\u65b9<\/p><table><tbody><tr><td width=\"580\"><p>1.\u00a0\u00a0\u00a0\u00a0 \u4e21\u8098\u3092\u5e8a\u306b\u3064\u3044\u3066\u3046\u3064\u4f0f\u305b\u306b\u306a\u308b<\/p><p>2.\u00a0\u00a0\u00a0\u00a0 \u722a\u5148\u3092\u7acb\u3066\u3001\u982d\u304b\u3089\u8db3\u306e\u5148\u307e\u3067\u307e\u3063\u3059\u3050\u306b\u306a\u308b\u3088\u3046\u4f53\u3092\u5f15\u304d\u4e0a\u3052\u308b<\/p><p>3.\u00a0\u00a0\u00a0\u00a0 \u547c\u5438\u3092\u6b62\u3081\u306a\u3044\u3088\u3046\u306b\u3057\u306a\u304c\u3089\u59ff\u52e2\u3092\u30ad\u30fc\u30d7\u3059\u308b<\/p><\/td><\/tr><\/tbody><\/table><p>\u6700\u521d\u306e\u3046\u3061\u306f\u59ff\u52e2\u309210\u79d2\u30ad\u30fc\u30d7\u3059\u308b\u306e\u3082\u96e3\u3057\u3044\u5834\u5408\u304c\u3042\u308a\u307e\u3059\u3002\u5c11\u3057\u305a\u3064\u6642\u9593\u3092\u5ef6\u3070\u3057\u3066\u3044\u304d\u307e\u3057\u3087\u3046\u3002\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3092\u5d29\u3055\u306a\u3044\u3088\u3046\u306b\u610f\u8b58\u3059\u308b\u3053\u3068\u304c\u5927\u5207\u3067\u3059\u3002<\/p><h2>\u7b4b\u30c8\u30ec\u306e\u56de\u6570\u306e\u76ee\u5b89\u3092\u30e1\u30cb\u30e5\u30fc\u3054\u3068\u306b\u89e3\u8aac<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-11159\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf82024-1024x682.jpg\" alt=\"\" width=\"1024\" height=\"682\" srcset=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf82024-1024x682.jpg 1024w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf82024-300x200.jpg 300w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf82024-768x512.jpg 768w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf82024.jpg 1297w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p><p>\u7b4b\u30c8\u30ec\u306e\u56de\u6570\u306f\u591a\u3059\u304e\u3066\u3082\u5c11\u306a\u3059\u304e\u3066\u3082\u52b9\u679c\u304c\u51fa\u306b\u304f\u304f\u306a\u3063\u3066\u3057\u307e\u3044\u307e\u3059\u3002\u9069\u5207\u306a\u56de\u6570\u3092\u78ba\u8a8d\u3057\u3066\u304a\u304d\u307e\u3057\u3087\u3046\u3002<\/p><h3>\u7b4b\u80a5\u5927\u3092\u76ee\u7684\u3068\u3057\u305f\u30e1\u30cb\u30e5\u30fc\u306a\u308910\uff5e12\u56de<\/h3><p>\u5148\u8ff0\u306e\u3068\u304a\u308a\u3001\u7b4b\u80a5\u5927\u3092\u72d9\u3046\u306a\u3089\u3001\u7b4b\u8089\u306b\u5f37\u3044\u8ca0\u8377\u3092\u5165\u308c\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u76ee\u5b89\u3068\u3057\u3066\u300110\uff5e12\u56de\u3067\u9650\u754c\u304c\u6765\u308b\u91cd\u3055\u3067\u7b4b\u30c8\u30ec\u3092\u884c\u3046\u306e\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u30bb\u30c3\u30c8\u6570\u306f\u30011\u301c3\u30bb\u30c3\u30c8\u3067\u7121\u7406\u306a\u304f\u884c\u3044\u307e\u3057\u3087\u3046\u3002\u8eab\u4f53\u304c\u6163\u308c\u3066\u304d\u305f\u3089\u3001\u30bb\u30c3\u30c8\u6570\u3092\u5897\u3084\u3057\u305f\u308a\u3001\u307b\u304b\u306e\u30e1\u30cb\u30e5\u30fc\u3092\u8ffd\u52a0\u3057\u305f\u308a\u3059\u308b\u306e\u3082\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><h3>\u7b4b\u6301\u4e45\u529b\u30a2\u30c3\u30d7\u3092\u76ee\u7684\u3068\u3057\u305f\u30e1\u30cb\u30e5\u30fc\u306a\u308915\uff5e30\u56de<\/h3><p>\u7b4b\u6301\u4e45\u529b\u30a2\u30c3\u30d7\u3092\u72d9\u3046\u306a\u3089\u3001\u4e00\u5b9a\u6642\u9593\u3001\u7b4b\u8089\u306b\u8ca0\u8377\u3092\u4e0e\u3048\u7d9a\u3051\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u76ee\u5b89\u306f1\u30bb\u30c3\u30c815\uff5e30\u56de\u3067\u3059\u3002\u30bb\u30c3\u30c8\u6570\u306f\u30013\u30bb\u30c3\u30c8\u3092\u76ee\u5b89\u306b\u884c\u3044\u307e\u3057\u3087\u3046\u3002<\/p><h2>\u52b9\u7387\u7684\u306b\u7b4b\u30c8\u30ec\u3059\u308b\u305f\u3081\u62bc\u3055\u3048\u3066\u304a\u304d\u305f\u3044\u5206\u5272\u6cd5\u3068\u306f\uff1f<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-11158\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf92024-1024x682.jpg\" alt=\"\" width=\"1024\" height=\"682\" srcset=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf92024-1024x682.jpg 1024w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf92024-300x200.jpg 300w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf92024-768x512.jpg 768w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf92024.jpg 1297w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p><p>\u5206\u5272\u6cd5\u3068\u306f\u30011\u56de\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u5168\u8eab\u3092\u935b\u3048\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u7b4b\u8089\u306e\u90e8\u4f4d\u3054\u3068\u306b\u65e5\u306b\u3061\u3092\u305a\u3089\u3057\u3066\u935b\u3048\u308b\u65b9\u6cd5\u306e\u3053\u3068\u3067\u3059\u3002\u4f8b\u3048\u3070\u3001\u4e0a\u534a\u8eab\u3068\u4e0b\u534a\u8eab\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u5225\u65e5\u3067\u884c\u3063\u305f\u308a\u30011\u65e51\u90e8\u4f4d\u305a\u3064\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3057\u305f\u308a\u3059\u308b\u30b1\u30fc\u30b9\u304c\u3042\u308a\u307e\u3059\u3002<\/p><p>\u5206\u5272\u6cd5\u306f\u7b4b\u8089\u306e\u4f11\u606f\u65e5\u3092\u4f5c\u308a\u3084\u3059\u304f\u30011\u56de\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6642\u9593\u3092\u77ed\u7e2e\u3067\u304d\u308b\u3053\u3068\u306a\u3069\u304c\u30e1\u30ea\u30c3\u30c8\u3067\u3059\u30021\u56de\u3067\u3059\u3079\u3066\u306e\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc\u3092\u3053\u306a\u305d\u3046\u3068\u3059\u308b\u3088\u308a\u3082\u3001\u4f53\u306e\u8ca0\u62c5\u304c\u5c11\u306a\u304f\u6e08\u307f\u307e\u3059\u3002\u7121\u7406\u306a\u304f\u7d99\u7d9a\u3057\u3084\u3059\u3044\u305f\u3081\u3001\u904b\u52d5\u7fd2\u6163\u3092\u81ea\u7136\u306b\u8eab\u306b\u3064\u3051\u308b\u3053\u3068\u3082\u3067\u304d\u308b\u3067\u3057\u3087\u3046\u3002\u3053\u3053\u3067\u306f\u3001\u65e5\u3005\u306e\u7b4b\u30c8\u30ec\u306b\u5f79\u7acb\u3064\u5206\u5272\u6cd5\u306b\u3064\u3044\u3066\u30012\uff5e5\u5206\u5272\u306e4\u30d1\u30bf\u30fc\u30f3\u3084\u30e1\u30cb\u30e5\u30fc\u4f8b\u3092\u89e3\u8aac\u3057\u307e\u3059\u3002<\/p><h3>\u25cf2\u5206\u5272\uff08\u4e0a\u534a\u8eab\u3001\u4e0b\u534a\u8eab\uff09<\/h3><p>2\u5206\u5272\u306f\u521d\u5fc3\u8005\u5411\u3051\u306e\u5206\u5272\u30d1\u30bf\u30fc\u30f3\u3067\u3059\u3002\u7b4b\u30c8\u30ec\u3059\u308b\u90e8\u4f4d\u3067\u65e5\u3092\u5206\u3051\u308b\u65b9\u6cd5\u3068\u3001\u7b4b\u30c8\u30ec\u52d5\u4f5c\u3067\u5206\u3051\u308b\u65b9\u6cd5\u304c\u3042\u308a\u307e\u3059\u3002<\/p><p>\u90e8\u4f4d\u3067\u5206\u3051\u308b\u5834\u5408\u3001\u4e0a\u534a\u8eab\u3068\u4e0b\u534a\u8eab\u3092\u9055\u3046\u65e5\u306b\u935b\u3048\u308b\u3068\u308f\u304b\u308a\u3084\u3059\u3044\u3067\u3057\u3087\u3046\u3002\u4f8b\u3048\u3070\u3001\u4e0a\u534a\u8eab\u306e\u65e5\u306f\u80f8\u30fb\u80a9\u30fb\u8155\u3001\u4e0b\u534a\u8eab\u306e\u65e5\u306f\u80cc\u4e2d\u30fb\u811a\u306b\u5206\u3051\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3044\u307e\u3059\u3002<\/p><p>\u307e\u305f\u3001\u300c\u30d7\u30c3\u30b7\u30e5\u300d\u300c\u30d7\u30eb\u300d\u306e\u52d5\u4f5c\u3067\u5206\u3051\u308b\u65b9\u6cd5\u304c\u3042\u308a\u307e\u3059\u3002\u30d7\u30c3\u30b7\u30e5\uff08\u62bc\u3059\uff09\u7b4b\u8089\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u80f8\u30fb\u80a9\u30fb\u4e0a\u8155\u4e09\u982d\u7b4b\u306a\u3069\u3092\u935b\u3048\u3001\u30d7\u30eb\uff08\u5f15\u304f\uff09\u7b4b\u8089\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u80cc\u4e2d\u30fb\u811a\u30fb\u4e0a\u8155\u4e8c\u982d\u7b4b\u306a\u3069\u3092\u935b\u3048\u307e\u3059\u3002<\/p><h3>\u25cf3\u5206\u5272\uff08\u80f8\u3001\u80cc\u4e2d\u3001\u811a\uff09<\/h3><p>\u7b4b\u30c8\u30ec\u306b\u6163\u308c\u3066\u304f\u308b\u3068\u5206\u5272\u30d1\u30bf\u30fc\u30f3\u3092\u5f90\u3005\u306b\u5897\u3084\u3057\u3066\u3044\u304f\u3053\u3068\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u30023\u5206\u5272\u306e\u30d1\u30bf\u30fc\u30f3\u3067\u306f\u3001\u4e0a\u534a\u8eab\u30922\u65e5\u3001\u4e0b\u534a\u8eab\u30921\u65e5\u306b\u5206\u3051\u3066\u884c\u3046\u306e\u304c\u4e00\u822c\u7684\u3067\u3059\u3002\u4f8b\u3048\u3070\u3001\u4ee5\u4e0b\u306e\u3088\u3046\u306b\u80f8\u30fb\u80cc\u4e2d\u30fb\u811a\u3067\u5206\u3051\u308b\u65b9\u6cd5\u304c\u3042\u308a\u307e\u3059\u3002<\/p><p>\uff0a\u5206\u3051\u65b9\u3068\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65b9\u6cd5\u306e\u4f8b<\/p><table><tbody><tr><td width=\"160\"><p>\u90e8\u4f4d\u540d<\/p><\/td><td width=\"359\"><p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65b9\u6cd5<\/p><\/td><\/tr><tr><td width=\"160\"><p>\u80f8\u30fb\u4e0a\u8155\u4e09\u982d\u7b4b\u30fb\u80a9\u306e\u65e5<\/p><\/td><td width=\"359\"><p>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3001\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u3001\u30b9\u30ab\u30eb\u30af\u30e9\u30c3\u30b7\u30e3\u30fc\u3001\u30b5\u30a4\u30c9\u30ec\u30a4\u30ba\u306a\u3069<\/p><\/td><\/tr><tr><td width=\"160\"><p>\u80cc\u4e2d\u30fb\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u65e5<\/p><\/td><td width=\"359\"><p>\u61f8\u5782\u3001\u30c0\u30f3\u30d9\u30eb\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8\u3001\u30cf\u30f3\u30de\u30fc\u30ab\u30fc\u30eb\u306a\u3069<\/p><\/td><\/tr><tr><td width=\"160\"><p>\u811a\u306e\u65e5<\/p><\/td><td width=\"359\"><p>\u30b9\u30af\u30ef\u30c3\u30c8\u3001\u30d6\u30eb\u30ac\u30ea\u30a2\u30f3\u30b9\u30af\u30ef\u30c3\u30c8\u3001\u30d5\u30ed\u30f3\u30c8\u30b9\u30af\u30ef\u30c3\u30c8\u306a\u3069<\/p><\/td><\/tr><\/tbody><\/table><p>&nbsp;<\/p><h3>\u25cf4\u5206\u5272\uff08\u80f8\u3001\u80a9\u3001\u80cc\u4e2d\u3001\u811a\uff09<\/h3><p>4\u5206\u5272\u6cd5\u306f\u3001\u6bd4\u8f03\u7684\u4e0a\u7d1a\u8005\u5411\u3051\u306e\u65b9\u6cd5\u3068\u306a\u308a\u307e\u3059\u3002\u5168\u8eab\u306e\u7b4b\u8089\u7fa4\u30924\u3064\u306b\u5206\u985e\u3057\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65e5\u3092\u5206\u3051\u3066\u3044\u304d\u307e\u3059\u3002<\/p><p>\uff0a\u5206\u3051\u65b9\u3068\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65b9\u6cd5\u306e\u4f8b<\/p><table><tbody><tr><td width=\"151\"><p>\u90e8\u4f4d\u540d<\/p><\/td><td width=\"331\"><p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65b9\u6cd5<\/p><\/td><\/tr><tr><td width=\"151\"><p>\u80f8\u30fb\u4e0a\u8155\u4e09\u982d\u7b4b\u306e\u65e5<\/p><\/td><td width=\"331\"><p>\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u3001\u30d5\u30ec\u30f3\u30c1\u30d7\u30ec\u30b9\u3001\u30c7\u30a3\u30c3\u30d7\u30b9\u3001\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306a\u3069<\/p><\/td><\/tr><tr><td width=\"151\"><p>\u80a9\u306e\u65e5<\/p><\/td><td width=\"331\"><p>\u30b7\u30e7\u30eb\u30c0\u30fc\u30d7\u30ec\u30b9\u3001\u30b5\u30a4\u30c9\u30ec\u30a4\u30ba\u3001\u30ea\u30a2\u30ec\u30a4\u30ba\u306a\u3069<\/p><\/td><\/tr><tr><td width=\"151\"><p>\u80cc\u4e2d\u30fb\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u65e5<\/p><\/td><td width=\"331\"><p>\u30cf\u30f3\u30de\u30fc\u30ab\u30fc\u30eb\u3001\u30af\u30e9\u30f3\u30c1\u3001\u30e9\u30c3\u30c8\u30d7\u30eb\u30c0\u30a6\u30f3\u3001\u30c1\u30f3\u30cb\u30f3\u30b0\u306a\u3069<\/p><\/td><\/tr><tr><td width=\"151\"><p>\u811a\u306e\u65e5<\/p><\/td><td width=\"331\"><p>\u30b9\u30af\u30ef\u30c3\u30c8\u3001\u30d6\u30eb\u30ac\u30ea\u30a2\u30f3\u30b9\u30af\u30ef\u30c3\u30c8\u3001\u30e9\u30f3\u30b8\u3001\u30ec\u30c3\u30b0\u30d7\u30ec\u30b9\u306a\u3069<\/p><\/td><\/tr><\/tbody><\/table><p>&nbsp;<\/p><h3>\u25cf5\u5206\u5272\uff08\u80f8\u3001\u80a9\u3001\u80cc\u4e2d\u3001\u811a\u3001\u8155\uff09<\/h3><p>5\u5206\u5272\u306f\u30dc\u30c7\u30a3\u30d3\u30eb\u30c0\u30fc\u306a\u3069\u306e\u4e0a\u7d1a\u8005\u304c\u63a1\u7528\u3057\u3066\u3044\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65b9\u6cd5\u3067\u3059\u3002\u80f8\u30fb\u80a9\u30fb\u80cc\u4e2d\u30fb\u8155\u30fb\u811a\u306a\u3069\u30921\u65e5\u306b1\u90e8\u4f4d\u305a\u3064\u935b\u3048\u308b\u3053\u3068\u306b\u306a\u308a\u307e\u3059\u3002\u57fa\u672c\u7684\u306b\u306f1\u9031\u9593\u306e\u3046\u30615\u65e5\u9593\u3092\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65e5\u3068\u3057\u30012\u65e5\u9593\u3092\u4f11\u606f\u65e5\u3068\u3057\u307e\u3059\u3002\u3042\u304f\u307e\u3067\u3082\u30d7\u30ed\u5411\u3051\u306e\u65b9\u6cd5\u306e\u305f\u3081\u3001\u4e00\u822c\u306e\u65b9\u3067\u306f\u5341\u5206\u306b\u52b9\u679c\u3092\u5f97\u308b\u306e\u304c\u96e3\u3057\u3044\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p><p>\u521d\u5fc3\u8005\u306e\u65b9\u306f\u307e\u305a\u306f2\u5206\u5272\u6cd5\u304b\u3089\u306f\u3058\u3081\u3001\u5c11\u3057\u305a\u3064\u5206\u5272\u30d1\u30bf\u30fc\u30f3\u3092\u5897\u3084\u3057\u3066\u3044\u304f\u3068\u826f\u3044\u3067\u3057\u3087\u3046\u3002\u30b9\u30dd\u30fc\u30c4\u30b8\u30e0\u3084\u30d1\u30fc\u30bd\u30ca\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30b8\u30e0\u306a\u3069\u3067\u3001\u30c8\u30ec\u30fc\u30ca\u30fc\u306b\u8cea\u554f\u3057\u306a\u304c\u3089\u30e1\u30cb\u30e5\u30fc\u306e\u7d44\u307f\u65b9\u3084\u9806\u756a\u3092\u6c7a\u3081\u3066\u3044\u304f\u3053\u3068\u3082\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><h2>\u7b4b\u30c8\u30ec\u306e\u52b9\u679c\u3092\u9ad8\u3081\u308b\u305f\u3081\u306e5\u3064\u306e\u30b3\u30c4<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-11885 size-large\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/07\/\u753b\u50cf102024-1024x682.jpg\" alt=\"\" width=\"1024\" height=\"682\" 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style=\"font-weight: 400;\">\u52b9\u7387\u7684\u306a\u7b4b\u30c8\u30ec\u3092\u884c\u3044\u305f\u3044\u65b9\u306f\u3001\u307e\u305a\u306f\u7121\u6599\u30ab\u30a6\u30f3\u30bb\u30ea\u30f3\u30b0\u306b\u304a\u7533\u3057\u8fbc\u307f\u304f\u3060\u3055\u3044\u3002<\/span><\/p><p><a href=\"https:\/\/247-sports.jp\/workout\/about\/gym\/\"><span style=\"font-weight: 400;\">\u624b\u3076\u3089\u3067\u901a\u3048\u308b\u30b8\u30e024\/7Workout\u306e\u8a73\u7d30\u306f\u3053\u3061\u3089&gt;&gt;<\/span><\/a><\/p><p><a href=\"https:\/\/247-sports.jp\/workout\/forms\/?d=247-sports.jp\/workout&amp;s=reserve&amp;acckey=servicesite1&amp;utm_campaign=form\"><span style=\"font-weight: 400;\">\u7121\u6599\u30ab\u30a6\u30f3\u30bb\u30ea\u30f3\u30b0\u3092\u7533\u3057\u8fbc\u3080&gt;&gt;<\/span><\/a><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u53c2\u7167\u6587\u732e<\/span><\/p><p><span style=\"font-weight: 400;\">\u203b1 e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u7b4b\u529b\u30fb\u7b4b\u6301\u4e45\u529b.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-092.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-092.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e747\u670826\u65e5\uff09<\/span><\/p><p><span style=\"font-weight: 400;\">\u203b2 e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u30b9\u30c8\u30ec\u30c3\u30c1\u30f3\u30b0\u306e\u52b9\u679c.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/exercise\/s-04-006.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/exercise\/s-04-006.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e747\u670826\u65e5\uff09<\/span><\/p><p><span style=\"font-weight: 400;\">\u203b3 e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u30b9\u30c8\u30ec\u30c3\u30c1\u30f3\u30b0.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-082.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-082.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e747\u670826\u65e5\uff09<\/span><\/p><p><span style=\"font-weight: 400;\">\u203b4\u5065\u5eb7\u9577\u5bff\u30cd\u30c3\u30c8.\u4f53\u5e79\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u52b9\u679c\u3068\u65b9\u6cd5.<\/span><a href=\"https:\/\/www.tyojyu.or.jp\/net\/kenkou-tyoju\/shintai-training\/fukkin.html\"><span style=\"font-weight: 400;\">https:\/\/www.tyojyu.or.jp\/net\/kenkou-tyoju\/shintai-training\/fukkin.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e747\u670826\u65e5\uff09<\/span><\/p><p><span style=\"font-weight: 400;\">\u203b5 e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u904b\u52d5\u30d7\u30ed\u30b0\u30e9\u30e0\u4f5c\u6210\u306e\u305f\u3081\u306e\u539f\u7406\u539f\u5247 -\u5b89\u5168\u3067\u52b9\u679c\u7684\u306a\u904b\u52d5\u3092\u884c\u3046\u305f\u3081\u306b.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/exercise\/s-04-001.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/exercise\/s-04-001.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e747\u670826\u65e5\uff09<\/span><\/p><p><span style=\"font-weight: 400;\">\u203b6 e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u75c7\u5019\u7fa4<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-016.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-016.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e747\u670826\u65e5\uff09<\/span><\/p><p><span style=\"font-weight: 400;\">\u203b7\u4e0b\u6751 \u5409\u6cbb.\u904b\u52d5\u5f8c\u306e\u7b4b\u30bf\u30f3\u30d1\u30af\u8cea\u5408\u6210\u306e\u305f\u3081\u306e\u30bf\u30f3\u30d1\u30af\u8cea\u30fb\u30a2\u30df\u30ce\u9178\u6804\u990a.<\/span><a href=\"https:\/\/www.jstage.jst.go.jp\/article\/jspfsm\/62\/1\/62_16\/_pdf\"><span style=\"font-weight: 400;\">https:\/\/www.jstage.jst.go.jp\/article\/jspfsm\/62\/1\/62_16\/_pdf<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e747\u670826\u65e5\uff09<\/span><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-9440\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/08\/NO28_\u4e2d\u6751\u5eb7\u5b8f\u5148\u751f-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/08\/NO28_\u4e2d\u6751\u5eb7\u5b8f\u5148\u751f-300x300.jpg 300w, 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