{"id":2147,"date":"2022-12-14T07:32:18","date_gmt":"2022-12-14T07:32:18","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2147"},"modified":"2023-06-19T11:58:02","modified_gmt":"2023-06-19T11:58:02","slug":"6-workouts-moves-you-love-to-hate","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ja\/%e5%a5%bd%e3%81%8d%e5%ab%8c%e3%81%84%e3%81%8c%e5%88%86%e3%81%8b%e3%82%8c%e3%82%8b-6-%e3%81%a4%e3%81%ae%e3%83%af%e3%83%bc%e3%82%af%e3%82%a2%e3%82%a6%e3%83%88%e3%81%ae%e5%8b%95%e3%81%8d\/","title":{"rendered":"\u3042\u306a\u305f\u304c\u597d\u304d\u3067\u5acc\u3044\u306a 6 \u3064\u306e\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306e\u52d5\u304d: \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u6539\u8a02\u7248"},"content":{"rendered":"<p>\u8ab0\u3082\u304c\u300c\u3042\u306e\u300d\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3092\u6301\u3063\u3066\u3044\u307e\u3059\u3002\u30c8\u30ec\u30fc\u30ca\u30fc\u304c\u305d\u308c\u306b\u3064\u3044\u3066\u8a00\u53ca\u3059\u308b\u305f\u3073\u306b\u3001\u6050\u6016\u3067\u53e3\u3092\u958b\u3051\u3066\u3057\u307e\u3046\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3067\u3059\u3002\u4eca\u3001\u3042\u306a\u305f\u306e\u982d\u306b\u6d6e\u304b\u3076\u540d\u524d\u306f\u304a\u305d\u3089\u304f 1 \u3064\u3082\u3042\u308a\u307e\u305b\u3093\u304c\u3001\u3044\u304f\u3064\u304b\u3042\u308b\u3053\u3068\u306f\u9593\u9055\u3044\u3042\u308a\u307e\u305b\u3093\u3002\u3042\u306a\u305f\u306e\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9 \u30ec\u30d9\u30eb\u306b\u95a2\u4fc2\u306a\u304f\u3001\u79c1\u306f\u6700\u3082\u6050\u308d\u3057\u304f\u3001\u983b\u7e41\u306b\u5b9f\u884c\u3055\u308c\u308b 6 \u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u30ea\u30b9\u30c8\u3092\u307e\u3068\u3081\u307e\u3057\u305f\u3002\u3042\u306a\u305f\u306e\u30ea\u30b9\u30c8\u3068\u79c1\u306e\u30ea\u30b9\u30c8\u3092\u6bd4\u8f03\u3057\u3066\u3001\u3053\u308c\u3089\u306e\u81ea\u91cd\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u3044\u305a\u308c\u304b\u304c\u3042\u306a\u305f\u306e\u3082\u306e\u3068\u4e00\u81f4\u3059\u308b\u304b\u3069\u3046\u304b\u3092\u78ba\u8a8d\u3057\u3066\u304f\u3060\u3055\u3044.<\/p>\n<p><iframe title=\"YouTube \u52d5\u753b\u30d7\u30ec\u30fc\u30e4\u30fc\" src=\"https:\/\/www.youtube.com\/embed\/ExAIOfvtGZM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\u30ab\u30a8\u30eb\u306e\u30b8\u30e3\u30f3\u30d7\u306f\u7b4b\u8089\u3092\u69cb\u7bc9\u3059\u308b\u306e\u306b\u697d\u3057\u3044\u3067\u3059\u304b?!<\/h2>\n<p>\u7bb1\u306b\u98db\u3073\u4e57\u3063\u305f\u5f8c\u3001\u8db3\u306b\u305d\u3063\u3068\u7740\u5730\u3059\u308b\u3068\u3044\u3046\u6311\u6226\u3092\u697d\u3057\u3093\u3067\u3044\u307e\u3059\u3002\u305f\u3060\u3057\u3001\u5fc3\u62cd\u6570\u304c\u4e0a\u304c\u308a\u3001\u8db3\u304c\u71c3\u3048\u59cb\u3081\u308b\u3068\u3001\u3055\u3089\u306b\u6570\u56de\u30b8\u30e3\u30f3\u30d7\u3059\u308b\u3068\u3001\u697d\u3057\u3044\u8981\u7d20\u306f\u3059\u3050\u306b\u7d42\u4e86\u3057\u307e\u3059\u3002\u30ab\u30a8\u30eb\u306e\u30b8\u30e3\u30f3\u30d7\u306f\u697d\u3057\u305d\u3046\u306b\u898b\u3048\u307e\u3059\u304c\u3001 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u3088\u308a\u5927\u304d\u306a\u811a\u306e\u305f\u3081\u306e\u53e4\u5178\u7684\u306a\u521d\u5fc3\u8005\u5411\u3051\u30ef\u30fc\u30af\/\" target=\"_blank\" rel=\"noopener\">\u59cb\u307e\u308a<\/a>\u3001\u6df1\u523b\u306a\u72b6\u6cc1\u306b\u9665\u3063\u3066\u3044\u308b\u3053\u3068\u306b\u6c17\u3065\u304f\u3068\u304d\u304c\u6765\u307e\u3059\u3002 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u30dc\u30c7\u30a3\u30fc\u30d3\u30eb-\u5206\u5272-\u5fc5\u8981\u3067\u3059\u304b\/\" target=\"_blank\" rel=\"noopener\">\u3044\u3044\u7d50\u679c<\/a>.<\/p>\n<p>\u697d\u3057\u3080\u7406\u7531\u306f\u540c\u3058 <a href=\"https:\/\/www.youtube.com\/watch?v=hxldG9FX4j4\">\u30dc\u30c3\u30af\u30b9\u30b8\u30e3\u30f3\u30d7<\/a> \u5927\u81c0\u7b4b\u3084\u592a\u3082\u3082\u3092\u542b\u3080\u4e0b\u534a\u8eab\u3092\u935b\u3048\u308b\u306e\u306b\u975e\u5e38\u306b\u9069\u3057\u3066\u3044\u308b\u3053\u3068\u306f\u308f\u304b\u3063\u3066\u3044\u3066\u3082\u3001\u4eca\u3067\u306f\u305d\u308c\u3089\u3092\u6050\u308c\u3066\u3044\u308b\u306e\u306f\u304a\u305d\u3089\u304f\u305d\u306e\u305f\u3081\u3067\u3059\u3002\u78ba\u304b\u306b\u3001\u30d7\u30e9\u30a4\u30aa\u30e1\u30c8\u30ea\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u771f\u5263\u306a\u30d3\u30b8\u30cd\u30b9\u3067\u3059\u3002\u3059\u3070\u3084\u304f\u30d1\u30ef\u30d5\u30eb\u306a\u52d5\u304d\u306f\u3001\u4e0b\u534a\u8eab\u306e\u7b4b\u8089\u7fa4\u3092\u5f37\u5316\u3059\u308b\u3068\u540c\u6642\u306b\u3001\u5b8c\u5168\u306a\u6709\u9178\u7d20\u904b\u52d5\u306b\u3082\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<h3>\u6982\u8981<\/h3>\n<p>\u30d5\u30ed\u30c3\u30b0\u30b8\u30e3\u30f3\u30d7\u3092 2 \uff5e 3 \u30bb\u30c3\u30c8\u30011 \u30bb\u30c3\u30c8\u3042\u305f\u308a 12 \uff5e 20 \u56de\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002\u30d5\u30ed\u30c3\u30b0 \u30b8\u30e3\u30f3\u30d7\u306f\u7d20\u6674\u3089\u3057\u3044\u6709\u9178\u7d20\u904b\u52d5\u3067\u3042\u308a\u3001\u81c0\u7b4b\u3084\u592a\u3082\u3082\u3092\u542b\u3080\u4e0b\u534a\u8eab\u5168\u4f53\u3092\u935b\u3048\u308b\u306e\u306b\u3082\u5f79\u7acb\u3061\u307e\u3059\u3002\u30b9\u30d4\u30fc\u30c9\u3001\u30d1\u30ef\u30fc\u3001\u6301\u4e45\u529b\u3001\u5b89\u5b9a\u6027\u3092\u5411\u4e0a\u3055\u305b\u305f\u3044\u5834\u5408\u306f\u3001\u6700\u521d\u306e\u4e0d\u4fbf\u3055\u3092\u6c17\u306b\u305b\u305a\u306b\u3001\u30d5\u30ed\u30c3\u30b0 \u30b8\u30e3\u30f3\u30d7\u3092\u8a66\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2157 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u6307\u3092\u4ea4\u5dee\u3055\u305b\u305f\u30d0\u30fc\u30d4\u30fc\u3067\u80cc\u4e2d\u306e\u602a\u6211\u306f\u3042\u308a\u307e\u305b\u3093<\/h2>\n<p>\u30d0\u30fc\u30d4\u30fc\u306f\u5b9f\u969b\u306b\u30c6\u30ec\u30d3\u3067\u898b\u308b\u3088\u308a\u3082\u3088\u304f\u898b\u3048\u307e\u3059\u3088\u306d?!\u30a2\u30c3\u30d1\u30fc\u304c\u6c17\u306b\u5165\u3089\u306a\u3044\u5834\u5408 <a href=\"https:\/\/anabolic-coach.com\/ja\/7-\u5065\u5eb7\u52b9\u679c-\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\/\">\u4f53\u306e\u5f37\u3055<\/a>\u3001\u30d0\u30fc\u30d4\u30fc\u3092\u3084\u308a\u305f\u304f\u306a\u3044\u3067\u3057\u3087\u3046\u3002\u3042\u306a\u305f\u306e\u8155\u3068\u80a9\u306e\u7b4b\u8089\u306f\u3001\u79c1\u305f\u3061\u306e\u591a\u304f\u304c\u907a\u4f1d\u7684\u306b\u6075\u307e\u308c\u3066\u3044\u306a\u3044\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306b\u5fc5\u8981\u3067\u3059.<\/p>\n<p>\u3053\u306e\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306f\u975e\u5e38\u306b\u3088\u304f\u3042\u308b\u3053\u3068\u3067\u3001\u80a9\u3084\u80cc\u4e2d\u306e\u602a\u6211\u3092\u4f34\u3046\u976d\u5e2f\u3084\u8171\u306b\u5927\u304d\u306a\u8ca0\u62c5\u304c\u304b\u304b\u308b\u3053\u3068\u304c\u4e88\u60f3\u3055\u308c\u307e\u3059\u3002\u305f\u3060\u3057\u3001\u3053\u306e\u5168\u8eab\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u7ba1\u7406\u3067\u304d\u308b\u5834\u5408\u306f\u52aa\u529b\u3059\u308b\u4fa1\u5024\u304c\u3042\u308a\u307e\u3059.\u3057\u304b\u3057\u3001\u6307\u3092\u4ea4\u5dee\u3055\u305b\u3066\u3001\u4f55\u306e\u4e8b\u6545\u3082\u306a\u304f\u305d\u3046\u3057\u307e\u3059\u3002<\/p>\n<h3>\u6982\u8981<\/h3>\n<p>\u30d0\u30fc\u30d4\u30fc\u306f\u3042\u306a\u305f\u306b\u9014\u65b9\u3082\u306a\u3044\u91cf\u306e\u5065\u5eb7\u4e0a\u306e\u5229\u70b9\u3092\u63d0\u4f9b\u3057\u307e\u3059.\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306b\u3088\u308a\u3001\u80ba\u3068\u5fc3\u81d3\u304c\u5f37\u5316\u3055\u308c\u3001\u8840\u6db2\u5faa\u74b0\u3001\u30b3\u30ec\u30b9\u30c6\u30ed\u30fc\u30eb\u5024\u3001\u3055\u3089\u306b\u306f\u8133\u6a5f\u80fd\u304c\u6539\u5584\u3055\u308c\u307e\u3059\u3002\u3055\u3089\u306b\u3001\u30d0\u30fc\u30d4\u30fc\u306f\u3001 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u6642\u9593\u304c\u306a\u3044\u5834\u5408\u306e\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306e-5-\u3064\u306e\u65b9\u6cd5\/\">\u5168\u8eab\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/a> \u80f8\u3001\u80a9\u3001\u8155\u3001\u8179\u90e8\u3001\u8170\u3001\u81c0\u90e8\u3001\u811a\u306e\u7b4b\u8089\u3092\u5f37\u5316\u3057\u307e\u3059\u3002\u30d0\u30fc\u30d4\u30fc\u306f\u9593\u9055\u3044\u306a\u304f\u75db\u307f\u3092\u4f34\u3046\u4fa1\u5024\u304c\u3042\u308a\u307e\u3059\u3002\u4eca\u65e5\u6700\u5927\u306e\u5229\u76ca\u3092\u5f97\u308b\u305f\u3081\u306b\u30011 \u30bb\u30c3\u30c8\u3042\u305f\u308a 10 \uff5e 15 \u56de\u306e\u30d0\u30fc\u30d4\u30fc\u3092 3 \uff5e 4 \u30bb\u30c3\u30c8\u8a66\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h2>Wall Sits \u306f\u7f70\u305b\u3089\u308c\u307e\u3059\u304c\u3001\u826f\u3044\u3053\u3068\u3067\u3059\u3002<\/h2>\n<p>Wall Sits \u306e\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3092\u958b\u59cb\u3057\u3066 10 \u79d2\u7d4c\u3061\u307e\u3057\u305f\u304c\u3001\u6c57\u3092\u304b\u304b\u305a\u306b\u6c17\u5206\u304c\u826f\u304f\u306a\u308a\u307e\u3057\u305f\u3002\u3048\u3048\u300120 \u79d2\u5f8c\u3082\u307e\u3060\u30af\u30fc\u30eb\u3067\u3059\u3002\u3057\u304b\u3057\u300130 \u5206\u3092\u904e\u304e\u308b\u3068\u4e0d\u5feb\u611f\u304c\u751f\u3058\u59cb\u3081\u3001\u305d\u308c\u4ee5\u964d\u3001\u79c1\u306e\u72b6\u6cc1\u306f\u60aa\u5316\u306e\u4e00\u9014\u3092\u305f\u3069\u3063\u3066\u3044\u307e\u3059\u3002\u305d\u3057\u3066\u3001\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306b\u306f\u307e\u3060\u3042\u3068 30 \uff5e 40 \u79d2\u3042\u308b\u3068\u601d\u3044\u307e\u3059\u3002\u79c1\u306f\u4eca\u305d\u308c\u306e\u305f\u3081\u306b\u3044\u307e\u3059\u3002<\/p>\n<p>Wall Sits \u306f\u3001\u5b50\u4f9b\u306e\u9803\u306b\u8010\u3048\u3055\u305b\u3089\u308c\u305f\u30bf\u30a4\u30e0\u30a2\u30a6\u30c8\u306e\u7f70\u3092\u601d\u3044\u51fa\u3055\u305b\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u304c\u3001\u79c1\u3092\u4fe1\u3058\u3066\u304f\u3060\u3055\u3044.\u30cb\u30ef\u30c8\u30ea\u306b\u306a\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u4eca\u65e5\u306e\u30b5\u30fc\u30ad\u30c3\u30c8\u306b Wall Sits \u3092\u542b\u3081\u3066\u307f\u307e\u305b\u3093\u304b?<\/p>\n<h3>\u6982\u8981<\/h3>\n<p>Wall Sits 1 \u30bb\u30c3\u30c8\u3042\u305f\u308a 30 \uff5e 60 \u79d2\u3092 3 \u30bb\u30c3\u30c8\u884c\u3046\u3068\u3001\u4e0b\u534a\u8eab\u306e\u9a5a\u304f\u3079\u304d\u7d50\u679c\u304c\u5f97\u3089\u308c\u307e\u3059\u3002\u3075\u304f\u3089\u306f\u304e\u3001\u5927\u817f\u56db\u982d\u7b4b\u3001\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\u3001\u304a\u3088\u3073\u81c0\u7b4b\u306f\u3001\u30a6\u30a9\u30fc\u30eb \u30b7\u30c3\u30c8\u3067\u9069\u5207\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u884c\u308f\u308c\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2158 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u30de\u30a6\u30f3\u30c6\u30f3\u30af\u30e9\u30a4\u30de\u30fc\u306f\u5168\u8eab\u306e\u75db\u307f\uff01<\/h2>\n<p>1\u3064\u3084\u3063\u3066\u307f\u305f\u3044\u8da3\u5473\u304c\u3042\u308b\u3068\u3059\u308c\u3070\u3001\u305d\u308c\u306f\u9593\u9055\u3044\u306a\u304f\u767b\u5c71\u3067\u3059\u3002\u3057\u304b\u3057\u3001Mountain Climbers \u306e\u6b21\u5584\u306e\u7b56\u3092\u6050\u308c\u308b\u7406\u7531\u306f\u4f55\u3067\u3059\u304b?!\u307e\u305a\u7b2c\u4e00\u306b\u3001\u79c1\u306e\u8db3\u306f\u5730\u7344\u306e\u3088\u3046\u306b\u75db\u3080\u50be\u5411\u304c\u3042\u308a\u3001\u6c7a\u3057\u3066\u6cbb\u3089\u306a\u3044\u3088\u3046\u306a\u80c3\u306e\u3051\u3044\u308c\u3093\u304c\u3042\u308a\u307e\u3059.\u8155\u3082\u5fd8\u308c\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002\u30c0\u30f3\u30d9\u30eb\u306f\u304a\u308d\u304b\u3001\u30bf\u30aa\u30eb\u3082\u6301\u3061\u4e0a\u3052\u3089\u308c\u306a\u3044\u304f\u3089\u3044\u75db\u3044\u3067\u3059\u3002<\/p>\n<p>\u305d\u308c\u304c\u6700\u60aa\u3060\u3068\u601d\u3063\u305f\u306e\u306a\u3089\u3001\u606f\u3092\u3064\u304f\u306e\u304c\u96e3\u3057\u3044\u306e\u3067\u3001\u3042\u306a\u305f\u306f\u9593\u9055\u3063\u3066\u3044\u307e\u3059.\u606f\u304c\u8a70\u307e\u308b\u304b\u3068\u601d\u3046\u307b\u3069\u6fc0\u3057\u304f\u5598\u9cf4\u3057\u307e\u3059\u3002\u3067\u3082\u7d50\u5c40\u306e\u3068\u3053\u308d\u3001\u8a00\u308f\u308c\u7d42\u308f\u3063\u3066\u3001\u79c1\u306f\u3059\u3079\u3066\u4f11\u3093\u3067\u3044\u307e\u3059\u3002 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u9aa8\u683c\u7b4b\u3092\u7372\u5f97\u3059\u308b\u65b9\u6cd5\/\">\u5229\u76ca<\/a> \u30de\u30a6\u30f3\u30c6\u30f3\u30af\u30e9\u30a4\u30de\u30fc\u30ba\u3088\u308a\u3002<\/p>\n<h3>\u6982\u8981<\/h3>\n<p>\u30de\u30a6\u30f3\u30c6\u30f3 \u30af\u30e9\u30a4\u30de\u30fc\u306f\u96e3\u3057\u3044\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u304c\u3001\u30b3\u30a2\u3001\u80cc\u4e2d\u3001\u811a\u3001\u80a9\u3001\u8155\u3092\u5f37\u5316\u3059\u308b\u3068\u540c\u6642\u306b\u3001\u30ab\u30ed\u30ea\u30fc\u3092\u71c3\u713c\u3055\u305b\u3001\u6709\u9178\u7d20\u904b\u52d5\u3092\u884c\u3044\u307e\u3059\u3002\u6700\u9069\u306a\u7d50\u679c\u3092\u5f97\u308b\u306b\u306f\u30012 \uff5e 3 \u30bb\u30c3\u30c8\u306e\u30de\u30a6\u30f3\u30c6\u30f3 \u30af\u30e9\u30a4\u30de\u30fc\u3092\u5404\u811a\u3067 10 \uff5e 20 \u56de\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002<\/p>\n<h2>\u7b4b\u8089\u3092\u935b\u3048\u308b\u305f\u3081\u306e\u30d7\u30eb\u30a2\u30c3\u30d7<\/h2>\n<p>\u4eca\u3001\u79c1\u306f\u3042\u306a\u305f\u304c\u4f55\u3092\u8003\u3048\u3066\u3044\u308b\u304b\u3092\u77e5\u3063\u3066\u3044\u307e\u3059\u3002\u3057\u304b\u3057\u3001\u3042\u306a\u305f\u304c\u8a66\u3057\u305f\u5834\u5408 <a href=\"https:\/\/www.coachmag.co.uk\/exercises\/full-body-workouts\/2534\/10-pull-variations\">\u30d7\u30eb\u30a2\u30c3\u30d7<\/a> \u79c1\u304c\u7d4c\u9a13\u3057\u305f\u3088\u3046\u306b\uff08\u4f55\u5ea6\u3082\uff09\u3001\u80a9\u3068\u8155\u306e\u7b4b\u8089\u306e\u5f37\u3055\u3060\u3051\u3092\u4f7f\u3063\u3066\u5168\u8eab\u3092\u6301\u3061\u4e0a\u3052\u3088\u3046\u3068\u3059\u308b\u306e\u306f\u672c\u5f53\u306b\u5927\u5909\u306a\u4f5c\u696d\u3067\u3042\u308b\u3053\u3068\u304c\u308f\u304b\u308b\u3067\u3057\u3087\u3046.<\/p>\n<p>\u3042\u306a\u305f\u306f\u305d\u306e\u81ea\u91cd\u3092\u3059\u3079\u3066\u6301\u3061\u4e0a\u3052\u308b\u3053\u3068\u3092\u60f3\u50cf\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3001\u6050\u308d\u3057\u3044\u8003\u3048\u3067\u3059\u3001\u79c1\u3092\u4fe1\u3058\u3066\u304f\u3060\u3055\u3044\u3001\u79c1\u306f\u77e5\u3063\u3066\u3044\u307e\u3059.\u305f\u3060\u3057\u3001\u30d7\u30eb\u30a2\u30c3\u30d7\u306f\u6570\u56de\u306e\u7e70\u308a\u8fd4\u3057\u3067\u5168\u8eab\u3092\u6301\u3061\u4e0a\u3052\u308b\u80fd\u529b\u306b\u4f9d\u5b58\u3057\u3066\u304a\u308a\u3001\u3053\u308c\u306f\u5b9f\u969b\u306b\u306f\u53b3\u3057\u3044\u904b\u52d5\u306b\u306a\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u304c\u3001\u5927\u5207\u306a\u4eba\u751f\u306b\u3057\u304c\u307f\u3064\u304f\u3053\u3068\u304c\u3067\u304d\u308c\u3070\u3001\u5927\u304d\u306a\u5229\u76ca\u304c\u671f\u5f85\u3067\u304d\u307e\u3059.<\/p>\n<h3>\u6982\u8981<\/h3>\n<p>\u61f8\u5782\u306f\u3001\u63e1\u529b\u306e\u5411\u4e0a\u3001\u8eab\u4f53\u7684\u304a\u3088\u3073\u7cbe\u795e\u7684\u5065\u5eb7\u306e\u6539\u5584\u304b\u3089\u3001\u80cc\u4e2d\u3001\u80a9\u3001\u8155\u306e\u7b4b\u8089\u306e\u5f37\u5316\u307e\u3067\u3001\u3042\u3089\u3086\u308b\u30e1\u30ea\u30c3\u30c8\u3092\u63d0\u4f9b\u3057\u307e\u3059\u3002\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3054\u3068\u306b 15 \uff5e 24 \u56de\u306e\u61f8\u5782\u3092\u884c\u3044\u307e\u3059\u3002<\/p>\n<h2>\u3053\u308c\u3089\u306e\u677f\u306f\u79c1\u3092\u6bba\u3057\u3066\u3044\u308b\u304b\u3069\u3046\u304b?!<\/h2>\n<p>\u30d7\u30e9\u30f3\u30af\u306f\u7c21\u5358\u305d\u3046\u306b\u898b\u3048\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002\u3057\u304b\u3057\u3001\u79c1\u3092\u4fe1\u3058\u3066\u304f\u3060\u3055\u3044\u3001\u7279\u306b\u9069\u5207\u306a\u30d5\u30a9\u30fc\u30e0\u3092\u7dad\u6301\u3059\u308b\u5fc5\u8981\u304c\u3042\u308b\u5834\u5408\u306f\u3001\u9759\u7684\u95a2\u6570\u3092\u7dad\u6301\u3059\u308b\u306e\u306f\u7c21\u5358\u3067\u306f\u3042\u308a\u307e\u305b\u3093.\u8ab0\u3082\u304c\u9069\u5207\u306b\u30d7\u30e9\u30f3\u30af\u3092\u5b9f\u884c\u3059\u308b\u305f\u3081\u306e\u5fcd\u8010\u529b\u3084\u5b89\u5b9a\u6027\u3092\u5099\u3048\u3066\u3044\u308b\u308f\u3051\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u304c\u3001\u3055\u3089\u306b\u60aa\u3044\u3053\u3068\u306b\u3001\u982d\u306e\u5468\u308a\u3067\u30cf\u30a8\u304c\u30d6\u30f3\u30d6\u30f3\u98db\u3093\u3067\u3044\u308b\u3068\u60f3\u50cf\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002\u305d\u308c\u306f\u697d\u3057\u3044\u72b6\u6cc1\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u304b?<\/p>\n<p>\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306b\u306f\u591a\u304f\u306e\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\u304c\u3042\u308a\u3001\u30cf\u30a4 \u30d7\u30e9\u30f3\u30af\u3001\u30ea\u30d0\u30fc\u30b9 \u30d7\u30e9\u30f3\u30af\u3001\u30cb\u30fc \u30d7\u30e9\u30f3\u30af\u3001\u30d7\u30e9\u30f3\u30af \u30a2\u30c3\u30d7 \u30c0\u30a6\u30f3\u3001\u30af\u30e9\u30b7\u30c3\u30af \u30d7\u30e9\u30f3\u30af\u306a\u3069\u304c\u3042\u308a\u307e\u3059\u3002\u304a\u6c17\u306b\u5165\u308a\u306e\u30d7\u30e9\u30f3\u30af\u30dd\u30b8\u30b7\u30e7\u30f3\u306f\u3042\u308a\u307e\u3059\u304b?\u305d\u3046\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u304c\u3001\u79c1\u306e\u5c45\u5fc3\u5730\u306e\u826f\u3044\u30d9\u30c3\u30c9\u306b\u6a2a\u306b\u306a\u3063\u3066\u3044\u308b\u3053\u3068\u3092\u677f\u306e\u4e00\u7a2e\u3068\u898b\u306a\u3059\u5834\u5408\u3092\u9664\u3044\u3066.<\/p>\n<h3>\u6982\u8981<\/h3>\n<p>\u30d7\u30e9\u30f3\u30af\u306f\u3001\u8179\u7b4b\u3001\u80cc\u4e2d\u3001\u8170\u3001\u811a\u3001\u81c0\u7b4b\u306b\u6700\u9069\u3067\u3059\u3002\u307e\u305f\u3001\u5b89\u5b9a\u6027\u3068\u30d0\u30e9\u30f3\u30b9\u3092\u6539\u5584\u3057\u306a\u304c\u3089\u3001\u30b3\u30a2\u3092\u5f37\u5316\u3059\u308b\u306e\u306b\u3082\u5f79\u7acb\u3061\u307e\u3059\u3002 1 \u30bb\u30c3\u30c8 30 \u79d2\u3092 3 \u30bb\u30c3\u30c8\u8a66\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002\u7406\u60f3\u7684\u306b\u306f\u3001\u30d7\u30e9\u30f3\u30af\u3092\u9031\u306b 2 \uff5e 4 \u56de\u5b9f\u884c\u3059\u308b\u306e\u304c\u3061\u3087\u3046\u3069\u3044\u3044\u3067\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2159 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u7d50\u8ad6\u306f<\/h2>\n<p>\u597d\u304d\u3067\u3082\u5acc\u3044\u3067\u3082\u3001\u3053\u308c\u3089\u306e\u81ea\u91cd\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u4e0a\u534a\u8eab\u3068\u4e0b\u534a\u8eab\u3092\u52d5\u304b\u3057\u3066\u3001\u4eca\u65e5\u306e\u7b4b\u8089\u3001\u5f37\u3055\u3001\u6301\u4e45\u529b\u306e\u30ec\u30d9\u30eb\u3092\u69cb\u7bc9\u3057\u307e\u3059\u3002\u3053\u308c\u3089\u3092\u5fc5\u305a\u5b9f\u884c\u3057\u3066\u304f\u3060\u3055\u3044 <a href=\"https:\/\/anabolic-coach.com\/ja\/8-\u3064\u306e\u6700\u3082\u5f37\u529b\u306a\u4e0a\u8155\u4e09\u982d\u7b4b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\/\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/a> 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