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href=\"https:\/\/www.runnersworld.com\/training\/a32256640\/how-to-do-a-squat\/\">\u30b9\u30af\u30ef\u30c3\u30c8<\/a>:<\/strong> \u3053\u308c\u306f\u3001\u6b21\u306e\u3088\u3046\u306a\u4e0b\u534a\u8eab\u306e\u7b4b\u8089\u7fa4\u3092\u3067\u304d\u308b\u3060\u3051\u591a\u304f\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3059\u308b\u3053\u3068\u3092\u76ee\u7684\u3068\u3057\u305f\u591a\u7528\u9014\u306e\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3067\u3059\u3002\u5927\u81c0\u7b4b\u3001\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\u3001\u5927\u817f\u56db\u982d\u7b4b\u3002<\/li>\n<li><strong>\u539a\u677f:<\/strong> \u59ff\u52e2\u3001\u30d0\u30e9\u30f3\u30b9\u3001\u80cc\u4e2d\u3068\u4f53\u5e79\u306e\u5f37\u5316\u306b\u7126\u70b9\u3092\u5f53\u3066\u305f\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u304c\u5fc5\u8981\u306a\u5834\u5408\u306f\u3001\u30d7\u30e9\u30f3\u30af\u304c\u5fc5\u8981\u3067\u3059\u3002<\/li>\n<li><strong>\u30b5\u30a4\u30c9\u30e9\u30f3\u30b8<\/strong>: \u30b5\u30a4\u30c9 \u30e9\u30f3\u30b8 \u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u306f\u3001\u6fc0\u3057\u3044\u4e0b\u534a\u8eab\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30bb\u30c3\u30b7\u30e7\u30f3\u306b\u5099\u3048\u3066\u3001\u8170\u3001\u81c0\u7b4b\u3001\u811a\u3092\u5f37\u5316\u3059\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/li>\n<li><strong>\u8155\u7acb\u3066\u4f0f\u305b<\/strong>: \u53e4\u5178\u7684\u306a\u8155\u7acb\u3066\u4f0f\u305b\u3067\u81c0\u7b4b\u3001\u4f53\u5e79\u3001\u4e0a\u534a\u8eab\u3092\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7\u3067\u304d\u307e\u3059\u3002<\/li>\n<li><strong>\u4e0a\u8155\u4e09\u982d\u7b4b\u306e\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7<\/strong>: \u7279\u306b\u30a6\u30a7\u30a4\u30c8\u3092\u6301\u3061\u4e0a\u3052\u308b\u5834\u5408\u306f\u3001\u4e0a\u8155\u4e09\u982d\u7b4b\u3092\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u4e0a\u8155\u4e09\u982d\u7b4b\u306e\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3092\u884c\u3046\u3068\u3001\u4e0a\u8155\u4e09\u982d\u7b4b\u3078\u306e\u8840\u6d41\u304c\u5897\u52a0\u3057\u3001\u53ef\u52d5\u6027\u3068\u67d4\u8edf\u6027\u304c\u5411\u4e0a\u3057\u307e\u3059\u3002<\/li>\n<\/ul>\n<p>\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7\u306f\u30ef\u30fc\u30af\u30a2\u30a6\u30c8 \u30bb\u30c3\u30b7\u30e7\u30f3\u306e\u524d\u306b\u884c\u3046\u3053\u3068\u3092\u5fd8\u308c\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002\u305f\u3060\u3057\u3001\u305d\u306e\u5f8c\u306f\u5f37\u5ea6\u30ec\u30d9\u30eb\u3092\u5927\u5e45\u306b\u4e0b\u3052\u3066\u30af\u30fc\u30eb\u30c0\u30a6\u30f3\u3059\u308b\u3053\u3068\u3092\u5fd8\u308c\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002\u3053\u308c\u306f\u3001\u5fc3\u62cd\u6570\u3068\u8840\u5727\u3092\u4e0b\u3052\u306a\u304c\u3089\u3001\u547c\u5438\u3092\u6b63\u5e38\u306b\u8fd1\u3065\u3051\u308b\u3053\u3068\u3067\u547c\u5438\u3092\u8abf\u6574\u3059\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059.<\/p>\n<h2>\u30e9\u30f3\u30b8\u3067\u811a\u3068\u81c0\u90e8\u3092\u5f15\u304d\u7de0\u3081\u308b<\/h2>\n<p>\u30e9\u30f3\u30b8\u306f\u3001\u592a\u3082\u3082\u3001\u8170\u3001\u81c0\u90e8\u306a\u3069\u306e\u4e0b\u534a\u8eab\u306e\u7b4b\u8089\u7fa4\u306e\u8abf\u5b50\u3092\u6574\u3048\u308b\u306e\u306b\u5f79\u7acb\u3064\u512a\u308c\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30eb\u30fc\u30c1\u30f3\u3067\u3059\u3002<\/p>\n<p>\u7a81\u9032\u306b\u306f\u3055\u307e\u3056\u307e\u306a\u5f62\u304c\u3042\u308a\u307e\u3059\u304c\u3001\u819d\u3092\u66f2\u3052\u3066\u3082\u3046\u4e00\u65b9\u306e\u811a\u3092\u524d\u306b\u51fa\u3057\u306a\u304c\u3089\u3001\u7247\u65b9\u306e\u811a\u3092\u5f8c\u308d\u306b\u4f38\u3070\u3059\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u305f\u3060\u3057\u3001\u7a81\u9032\u4e2d\u306b\u811a\u306e\u7b4b\u8089\u3092\u4f38\u3070\u3059\u3068\u304d\u306f\u3001\u5e38\u306b\u6ce8\u610f\u3057\u3066\u9032\u3081\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002<\/p>\n<p>\u30e9\u30f3\u30b8\u304c\u771f\u306b\u7279\u5225\u306a\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3067\u3042\u308b\u7406\u7531\u306f\u3001\u7279\u5225\u306a\u5668\u5177\u304c\u306a\u304f\u3066\u3082\u3069\u3053\u3067\u3082\u3067\u304d\u308b\u3053\u3068\u3067\u3059\u3002\u5fc5\u8981\u306a\u306e\u306f\u3001\u30b9\u30da\u30fc\u30b9\u3068\u3001\u5fc5\u8981\u306b\u5fdc\u3058\u3066\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u30de\u30c3\u30c8\u3060\u3051\u3067\u3059\u3002<\/p>\n<p>\u3057\u305f\u304c\u3063\u3066\u3001\u3055\u307e\u3056\u307e\u306a\u30e9\u30f3\u30b8\u3092\u9031\u306b 2 \uff5e 4 \u56de\u5b9f\u884c\u3059\u308b\u3053\u3068\u3092\u76ee\u6a19\u306b\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u30e9\u30f3\u30b8\u3092\u6bce\u65e5\u884c\u3046\u3079\u304d\u3067\u306f\u306a\u3044\u7406\u7531\u306f\u3001\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306e\u5408\u9593\u306b\u3001\u5927\u81c0\u7b4b\u3001\u8170\u3001\u811a\u3092\u542b\u3080\u4e0b\u534a\u8eab\u3092\u56de\u5fa9\u3059\u308b\u305f\u3081\u306e\u6642\u9593 (\u901a\u5e38\u306f 24 \uff5e 48 \u6642\u9593) \u3092\u4e0e\u3048\u308b\u5fc5\u8981\u304c\u3042\u308b\u305f\u3081\u3067\u3059\u3002<\/p>\n<h2>\u30b9\u30bf\u30f3\u30c0\u30fc\u30c9\u30e9\u30f3\u30b8<\/h2>\n<p>\u57fa\u672c\u7684\u306a\u7a81\u9032\u3092\u884c\u3046\u9593\u306f\u3001\u9069\u5207\u306a\u30d5\u30a9\u30fc\u30e0\u3092\u7dad\u6301\u3059\u308b\u3053\u3068\u304c\u975e\u5e38\u306b\u91cd\u8981\u3067\u3059\u3002\u3053\u306e\u6f14\u7fd2\u3092\u5b9f\u884c\u3059\u308b\u969b\u306e\u6ce8\u610f\u4e8b\u9805\u306f\u6b21\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p>\n<ul>\n<li><strong>\u30b9\u30c6\u30c3\u30d7 #1<\/strong>: \u4e21\u624b\u3092\u8170\u306b\u5f53\u3066\u3001\u8db3\u3092\u63c3\u3048\u3066\u7acb\u3063\u3066\u4f53\u3092\u76f4\u7acb\u3055\u305b\u307e\u3059\u3002<\/li>\n<li><strong>\u30b9\u30c6\u30c3\u30d7 #2<\/strong>: \u7247\u65b9\u306e\u8db3\u3092\u3082\u3046\u4e00\u65b9\u306e\u8db3\u306e\u524d\u306b 90 \u5ea6\u306e\u89d2\u5ea6\u3067\u7f6e\u304d\u3001\u3064\u307e\u5148\u3092\u5730\u9762\u306b\u5e73\u3089\u306b\u7f6e\u304d\u307e\u3059\u3002\u8db3\u3082\u5e8a\u306b\u5e73\u3089\u306b\u7f6e\u304d\u3001\u3059\u306d\u3068\u592a\u3082\u3082\u304c\u5e73\u884c\u306b\u306a\u308b\u3088\u3046\u306b\u3057\u307e\u3059\u3002<\/li>\n<li><strong>\u30b9\u30c6\u30c3\u30d7 #3<\/strong>: \u3055\u3089\u306b\u3001\u3082\u3046\u4e00\u65b9\u306e\u811a\u306e\u819d\u3092\u5e8a\u306b\u4e0b\u308d\u3057\u307e\u3059\u3002\u8db3\u3092\u4f38\u3070\u3057\u3066\u3082\u3001\u3064\u307e\u5148\u306f\u5730\u9762\u306b\u7740\u3044\u305f\u307e\u307e\u306b\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/li>\n<li><strong>\u30b9\u30c6\u30c3\u30d7 #4<\/strong>: \u30b9\u30c6\u30c3\u30d7 #2 \u306e\u52d5\u304d\u3092\u9006\u306b\u3057\u3066\u3001\u524d\u811a\u3092\u5143\u306e\u4f4d\u7f6e\u306b\u623b\u3057\u307e\u3059\u3002<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2128 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/lunge-608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>\u7a81\u9032\u4e2d\u306b\u3059\u3079\u304d\u3053\u3068\u3068\u3059\u3079\u304d\u3067\u306a\u3044\u3053\u3068<\/h2>\n<ul>\n<li>\u819d\u3068\u8db3\u306e\u4f4d\u7f6e\u3092\u78ba\u8a8d\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<li>\u524d\u304b\u304c\u307f\u306b\u306a\u3089\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/lunges-muscles-worked\">\u7a81\u9032<\/a> \u30b0\u30eb\u30a2\u30fc\u3068\u811a\u3092\u5f37\u5316\u3059\u308b\u306e\u306b\u6700\u9069\u306a\u65b9\u6cd5\u3067\u3042\u308a\u3001\u591a\u304f\u306e\u4eba\u304c\u4e0b\u534a\u8eab\u306e\u6fc0\u3057\u3044\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u30ec\u30b8\u30e1\u30f3\u306e\u524d\u306e\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3068\u3057\u3066\u884c\u3063\u3066\u3044\u307e\u3059.<\/p>\n<p>\u308f\u305a\u304b\u306b\u7570\u306a\u308b\u5b9f\u884c\u65b9\u6cd5\u3067\u9078\u629e\u3067\u304d\u308b\u3055\u307e\u3056\u307e\u306a\u30e9\u30f3\u30b8\u304c\u3042\u308a\u307e\u3059\u3002\u305d\u308c\u306b\u3082\u304b\u304b\u308f\u3089\u305a\u3001\u5404\u30d0\u30ea\u30a2\u30f3\u30c8\u306b\u306f\u660e\u78ba\u306a\u5229\u70b9\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>\u52a0\u91cd\u7a81\u9032<\/h3>\n<p>\u6700\u521d\u306b\u6a19\u6e96\u7684\u306a\u7a81\u9032\u30d5\u30a9\u30fc\u30e0\u3092\u30de\u30b9\u30bf\u30fc\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u304c\u3001\u7a81\u9032\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u4e2d\u306b\u30a6\u30a7\u30a4\u30c8\u3092\u6301\u3061\u4e0a\u3052\u308b\u3053\u3068\u3067\u3001\u3044\u3064\u3067\u3082\u81ea\u5206\u81ea\u8eab\u306b\u6311\u6226\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059.\u30b1\u30c8\u30eb\u30d9\u30eb\u3092\u80f8\u306b\u5f53\u3066\u3066\u6a19\u6e96\u7684\u306a\u30e9\u30f3\u30b8\u3092\u884c\u3046\u304b\u3001\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3063\u3066\u30ab\u30fc\u30c4\u30a3\u30fc 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href=\"https:\/\/anabolic-coach.com\/ja\/\u9aa8\u683c\u7b4b\u3092\u7372\u5f97\u3059\u308b\u65b9\u6cd5\/\">\u7b4b<\/a>\u3001\u30b9\u30af\u30ef\u30c3\u30c8\u307b\u3069\u91cd\u8981\u306a\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u307b\u3068\u3093\u3069\u3042\u308a\u307e\u305b\u3093\u3002\u4e0b\u534a\u8eab\u307e\u305f\u306f\u5168\u8eab\u306e\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3063\u3066\u3044\u308b\u304b\u3069\u3046\u304b\u306b\u304b\u304b\u308f\u3089\u305a\u3001\u3042\u308b\u6642\u70b9\u3067\u3042\u308b\u7a2e\u306e\u30b9\u30af\u30ef\u30c3\u30c8\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\u3092\u884c\u3046\u3053\u3068\u306f\u307b\u307c\u78ba\u5b9f\u3067\u3059.\u3053\u308c\u306f\u5076\u7136\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u30b9\u30af\u30ef\u30c3\u30c8\u306b\u306f\u591a\u304f\u306e\u5229\u70b9\u304c\u3042\u308b\u305f\u3081\u3001\u4e3b\u8981\u306a\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 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1 \u3064\u306e\u7279\u5178\u306b\u904e\u304e\u305a\u3001\u30b9\u30af\u30ef\u30c3\u30c8\u306f\u3053\u306e\u70b9\u3067\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2127 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/squats-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u6b63\u3057\u3044\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u3084\u308a\u65b9\u306f\uff1f<\/h2>\n<p>\u81ea\u5206\u306e\u4f53\u91cd\u306e\u307f\u3092\u4f7f\u7528\u3057\u3066\u7c21\u5358\u306a\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u5b9f\u884c\u3059\u308b\u306b\u306f\u3001\u6b21\u306e\u624b\u9806\u304c\u5fc5\u8981\u3067\u3059\u3002<\/p>\n<ul>\n<li>\u3064\u307e\u5148\u3092\u524d\u306b\u5411\u3051\u3001\u8179\u90e8\u3092\u5f15\u304d\u7de0\u3081\u3001\u80f8\u3092\u8a87\u3089\u3057\u3052\u306b\u6301\u3061\u4e0a\u3052\u3001\u8db3\u3092\u80a9\u5e45\u3088\u308a\u5c11\u3057\u5e83\u304f\u3057\u3066\u7acb\u3061\u307e\u3059\u3002<\/li>\n<li>\u606f\u3092\u5410\u304d\u306a\u304c\u3089\u819d\u3092\u66f2\u3052\u3001\u8170\u3068\u304a\u5c3b\u3092\u5f8c\u308d\u306b\u5f15\u304d\u3001\u6905\u5b50\u306b\u5ea7\u308b\u3088\u3046\u306b\u3057\u307e\u3059\u3002\u80f4\u4f53\u3068\u80a9\u3092\u76f4\u7acb\u3055\u305b\u3001\u80f8\u3092\u5f35\u3063\u305f\u307e\u307e\u3001\u4e21\u8155\u3092\u4f53\u306e\u524d\u306b\u51fa\u3057\u3066\u30ab\u30a6\u30f3\u30bf\u30fc\u30d0\u30e9\u30f3\u30b9\u3092\u4f5c\u308a\u307e\u3059\u3002<\/li>\n<li>\u819d\u309290\u5ea6\u306e\u89d2\u5ea6\u306b\u66f2\u3052\u306a\u304c\u3089\u3001\u592a\u3082\u3082\u304c\u5e8a\u3068\u5e73\u884c\u306b\u306a\u308b\u3088\u3046\u306b\u3057\u307e\u3059\u3002<\/li>\n<li>\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u5b9f\u884c\u3057\u306a\u304c\u3089\u4e0b\u964d\u3059\u308b\u3068\u304d\u306b\u6df1\u547c\u5438\u3092\u3057\u3001\u304b\u304b\u3068\u3092\uff08\u5730\u9762\u306b\uff09\u3066\u3053\u306b\u3057\u3066\u958b\u59cb\u4f4d\u7f6e\u307e\u3067\u62bc\u3057\u4e0a\u3052\u308b\u3068\u304d\u306b\u606f\u3092\u5410\u304d\u51fa\u3059\u524d\u306b\u3001\u4e00\u77ac\u606f\u3092\u6b62\u3081\u307e\u3059\u3002<\/li>\n<\/ul>\n<h2>\u8155\u7acb\u3066\u4f0f\u305b\u3067\u80f8\u306e\u7b4b\u8089\u3068\u8155\u3092\u5f15\u304d\u7de0\u3081\u308b<\/h2>\n<p>\u5168\u8eab\u307e\u305f\u306f\u4e0a\u534a\u8eab\u306e\u30eb\u30fc\u30c1\u30f3\u306e\u4e00\u90e8\u3068\u3057\u3066\u3001\u9031\u306b 2 \uff5e 3 \u56de\u8155\u7acb\u3066\u4f0f\u305b\u3092\u884c\u3044\u3001\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306e\u5408\u9593\u306b\u5c11\u306a\u304f\u3068\u3082 1 \u65e5\u306f\u7b4b\u8089\u3092\u4f11\u307e\u305b\u307e\u3059\u3002<\/p>\n<p>\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u30ec\u30d9\u30eb\u3068\u8155\u7acb\u3066\u4f0f\u305b\u306e\u5f37\u5ea6\u306b\u5fdc\u3058\u3066\u3001\u3055\u307e\u3056\u307e\u306a\u7e70\u308a\u8fd4\u3057\u304c\u53ef\u80fd\u3067\u3059\u3002\u305f\u3060\u3057\u3001\u539f\u5247\u3068\u3057\u3066\u3001\u5404\u30bb\u30c3\u30c8\u306710\u301c20\u56de\u306e\u7e70\u308a\u8fd4\u3057\u30673\u30bb\u30c3\u30c8\u306e\u8155\u7acb\u3066\u4f0f\u305b\u3092\u5b8c\u4e86\u3059\u308b\u3053\u3068\u3092\u76ee\u6307\u3059\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059.<\/p>\n<p>\u6a19\u6e96\u7684\u306a\u8155\u7acb\u3066\u4f0f\u305b\u3092\u5b9f\u884c\u3059\u308b\u65b9\u6cd5\u306f\u6b21\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p>\n<ul>\n<li>\u6a19\u6e96\u7684\u306a\u8155\u7acb\u3066\u4f0f\u305b\u306f\u3001\u30d7\u30e9\u30f3\u30af\u306e\u59ff\u52e2\u304b\u3089\u59cb\u307e\u308a\u307e\u3059\u3002<\/li>\n<li>\u5730\u9762\u306b\u624b\u3092\u7f6e\u304d\u307e\u3059\u3002\u8db3\u3092\u63c3\u3048\u3001\u80cc\u9aa8\u3092\u30cb\u30e5\u30fc\u30c8\u30e9\u30eb\u306b\u3057\u3001\u4f53\u5e79\u3092\u53ce\u7e2e\u3055\u305b\u3066\u3001\u307e\u3063\u3059\u3050\u306a\u59ff\u52e2\u3092\u7dad\u6301\u3057\u307e\u3059\u3002<\/li>\n<li>\u964d\u308a\u308b\u306b\u306f\u3001\u3086\u3063\u304f\u308a\u3068\u8098\u3092 45 \u5ea6\u306e\u89d2\u5ea6\u306b\u66f2\u3052\u3001\u4f53\u3092\u4e0b\u3052\u307e\u3059\u3002\u3053\u308c\u3092\u884c\u3046\u3068\u304d\u306f\u3001\u80f4\u4f53\u3068\u9996\u3092\u30cb\u30e5\u30fc\u30c8\u30e9\u30eb\u306a\u4f4d\u7f6e\u306b\u4fdd\u3061\u307e\u3059\u3002<\/li>\n<li>\u80f8\u304c\u5730\u9762\u306b\u7740\u3044\u305f\u3089\u3001\u8155\u3092\u4f7f\u3063\u3066\u958b\u59cb\u4f4d\u7f6e\u306b\u623b\u308a\u3001\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3092\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002<\/li>\n<\/ul>\n<p><strong>\u30ce\u30fc\u30c8\uff1a<\/strong><\/p>\n<ul>\n<li>\u80a9\u306e\u75db\u307f\u306f\u3001\u624b\u306e\u3072\u3089\u3068\u8098\u3092\u96e2\u3057\u3059\u304e\u3066\u8155\u3092\u6301\u3061\u4e0a\u3052\u308b\u3053\u3068\u306b\u3088\u3063\u3066\u5f15\u304d\u8d77\u3053\u3055\u308c\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059.\u7acb\u3061\u4e0a\u304c\u308d\u3046\u3068\u3057\u305f\u3068\u304d\u306b\u8170\u304c\u5782\u308c\u4e0b\u304c\u3063\u3066\u3044\u308b\u3068\u3001\u80cc\u4e2d\u306e\u75db\u307f\u304c\u767a\u751f\u3059\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/li>\n<li>\u8155\u7acb\u3066\u4f0f\u305b\u304c\u75db\u3044\u3001\u307e\u305f\u306f\u4e0d\u5feb\u306b\u611f\u3058\u308b\u5834\u5408\u306f\u3001\u8155\u7acb\u3066\u4f0f\u305b\u3092\u3084\u3081\u3066\u304f\u3060\u3055\u3044\u3002\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u53ef\u80fd\u306b\u3057\u306a\u304c\u3089\u3001\u95a2\u7bc0\u3078\u306e\u30b9\u30c8\u30ec\u30b9\u3092\u8efd\u6e1b\u3059\u308b\u305f\u3081\u306b\u884c\u3046\u3053\u3068\u304c\u3067\u304d\u308b\u8abf\u6574\u304c\u3042\u308a\u307e\u3059.<\/li>\n<li>\u30d7\u30e9\u30f3\u30af\u306e\u5b8c\u5168\u306a\u59ff\u52e2\u306b\u5165\u308b\u306e\u304c\u96e3\u3057\u3044\u5834\u5408\u306f\u3001\u4ee3\u308f\u308a\u306b\u819d\u306e\u4e0a\u3067\u7df4\u7fd2\u3059\u308b\u3068\u5f79\u7acb\u3064\u5834\u5408\u304c\u3042\u308a\u307e\u3059\u3002\u30d9\u30f3\u30c1\u3084\u30b9\u30c6\u30c3\u30d7\u3067\u8155\u7acb\u3066\u4f0f\u305b\u3092\u3057\u3066\u96e3\u6613\u5ea6\u3092\u4e0a\u3052\u3066\u307f\u308b\u306e\u3082\u3044\u3044\u3067\u3057\u3087\u3046\u3002<\/li>\n<\/ul>\n<h2>\u30af\u30e9\u30f3\u30c1\u3068\u30d7\u30e9\u30f3\u30af\u3067\u8179\u7b4b\u3092\u935b\u3048\u308b<\/h2>\n<h3>\u30af\u30e9\u30f3\u30c1:<\/h3>\n<p>\u8179\u90e8\u306e\u30af\u30e9\u30f3\u30c1\u306f\u3001\u4f55\u5341\u5e74\u3082\u306e\u9593\u3001\u6a19\u6e96\u7684\u306a\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3067\u3057\u305f\u3002\u5f7c\u3089\u306e\u7126\u70b9\u306f\u3001\u53e4\u5178\u7684\u306a\u30b7\u30c3\u30af\u30b9\u30d1\u30c3\u30af\u3092\u5f62\u6210\u3059\u308b\u8179\u76f4\u7b4b\u3068\u3057\u3066\u77e5\u3089\u308c\u308b\u8179\u7b4b\u306e\u958b\u767a\u306b\u3042\u308a\u307e\u3059.\u8179\u76f4\u7b4b\u3092\u767a\u9054\u3055\u305b\u308b\u3053\u3068\u306f\u3001\u30b3\u30a2\u306e\u5b89\u5b9a\u6027\u3001\u5f37\u3055\u3001\u30d0\u30e9\u30f3\u30b9\u3092\u7dad\u6301\u3059\u308b\u305f\u3081\u306b\u975e\u5e38\u306b\u91cd\u8981\u3067\u3059\u3002<\/p>\n<p>\u30af\u30e9\u30f3\u30c1\u306f\u8179\u7b4b\u3092\u935b\u3048\u308b\u306e\u306b\u6700\u9069\u306a\u65b9\u6cd5\u3067\u3059\u304c\u3001\u5168\u8eab\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u7d44\u307f\u8fbc\u3080\u3053\u3068\u3082\u3067\u304d\u307e\u3059\u3002<\/p>\n<h2>\u9069\u5207\u306a\u30a2\u30d6\u30c9\u30df\u30ca\u30eb 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\uff5e 20 \u56de\u306e\u7e70\u308a\u8fd4\u3057\u3092\u5b9f\u884c\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ul>\n<h3>\u539a\u677f:<\/h3>\n<p><a href=\"https:\/\/www.healthcorps.org\/fitness-2017-05-plankexercises\/\">\u539a\u677f <\/a>\u7d20\u6674\u3089\u3057\u3044\u8179\u7b4b\u3068\u4f53\u5e79\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3067\u3042\u308a\u3001\u591a\u304f\u306e\u30d7\u30e9\u30b9\u306e\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u3002\u30d7\u30e9\u30f3\u30af\u306f\u3001\u5f37\u304f\u3066\u5b89\u5b9a\u3057\u305f\u30b3\u30a2\u3092\u7dad\u6301\u3059\u308b\u306e\u306b\u5f79\u7acb\u3064\u512a\u308c\u305f\u8179\u7b4b\u904b\u52d5\u3067\u3059\u3002<\/p>\n<p>\u9069\u5207\u306a\u6a19\u6e96\u30d7\u30e9\u30f3\u30af \u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u5b9f\u884c\u65b9\u6cd5\u306f\u6b21\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p>\n<ul>\n<li>\u4f53\u3092\u5b8c\u5168\u306b\u4f38\u3070\u3059\u3053\u3068\u304c\u3067\u304d\u308b\u4f4d\u7f6e\u3092\u53d6\u308a\u307e\u3059\u3002\u56db\u3064\u3093\u9019\u3044\u3067\u3088\u308a\u5feb\u9069\u306b\u6b69\u304f\u306b\u306f\u3001\u30a8\u30af\u30b5\u30b5\u30a4\u30ba 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