{"id":2367,"date":"2023-01-25T07:50:00","date_gmt":"2023-01-25T07:50:00","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2367"},"modified":"2023-04-22T05:59:32","modified_gmt":"2023-04-22T05:59:32","slug":"a-classic-beginners-workout-for-bigger-legs","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ja\/%e3%82%88%e3%82%8a%e5%a4%a7%e3%81%8d%e3%81%aa%e8%84%9a%e3%81%ae%e3%81%9f%e3%82%81%e3%81%ae%e5%8f%a4%e5%85%b8%e7%9a%84%e3%81%aa%e5%88%9d%e5%bf%83%e8%80%85%e5%90%91%e3%81%91%e3%83%af%e3%83%bc%e3%82%af\/","title":{"rendered":"\u3088\u308a\u5927\u304d\u306a\u811a\u306e\u305f\u3081\u306e\u53e4\u5178\u7684\u306a\u521d\u5fc3\u8005\u5411\u3051\u30ef\u30fc\u30af\u30a2\u30a6\u30c8"},"content":{"rendered":"<p>\u6fc0\u3057\u3044\u904b\u52d5\u306e\u5f8c\u306b\u306f\u6050\u308d\u3057\u3044\u9045\u767a\u6027\u9aa8\u683c\u7b4b\u75db\u304c\u8d77\u3053\u308b\u305f\u3081\u3001\u811a\u306e\u65e5\u306f\u3044\u3064\u3082\u30b9\u30ad\u30c3\u30d7\u3057\u305f\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n<p>\u305f\u3060\u3057\u3001\u91cd\u307f\u306f\u306a\u3044\u3068\u8a00\u308f\u3056\u308b\u3092\u5f97\u306a\u3044 <a href=\"https:\/\/anabolic-coach.com\/ja\/6-\u7b4b\u30c8\u30ec\u306e\u6975\u610f\/\" target=\"_blank\" rel=\"noopener\">\u7814\u4fee\u30d7\u30ed\u30b0\u30e9\u30e0<\/a> \u6bce\u9031\u306e\u811a\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306a\u3057\u3067\u5b8c\u4e86\u3057\u307e\u3059\u3002\u3053\u306e\u8a18\u4e8b\u3067\u306f\u3001\u811a\u3092\u5927\u304d\u304f\u3059\u308b\u305f\u3081\u306e 6 \u3064\u306e\u53e4\u5178\u7684\u306a\u521d\u5fc3\u8005\u5411\u3051\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3092\u53d6\u308a\u4e0a\u3052\u307e\u3059\u3002<\/p>\n<p>\u811a\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u5fc5\u8981\u306a\u7406\u7531<\/p>\n<h2>\u5065\u5eb7\u3068\u5916\u898b\u5168\u4f53\u3092\u6c17\u306b\u3059\u308b\u306a\u3089\u3001\u811a\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u6700\u512a\u5148\u306b\u3059\u3079\u304d\u3067\u3059\u3002<\/h2>\n<p>\u811a\u306b\u7126\u70b9\u3092\u5f53\u3066\u305f\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306f\u3001\u4f53\u306e\u4e3b\u8981\u306a\u7b4b\u8089\u7fa4\u3092\u5f37\u5316\u3057\u3001\u65e5\u5e38\u751f\u6d3b\u3067\u306e\u52b9\u7387\u7684\u306a\u52d5\u304d\u3092\u4fc3\u9032\u3057\u307e\u3059\u3002\u4e0b\u534a\u8eab\u306e\u8abf\u5b50\u304c\u826f\u3044\u3068\u3001\u602a\u6211\u3084\u7cd6\u5c3f\u75c5\u3001\u5fc3\u81d3\u75c5\u3001\u95a2\u7bc0\u708e\u306a\u3069\u306e\u6301\u7d9a\u7684\u306a\u75c5\u6c17\u306e\u60aa\u5316\u304c\u8efd\u6e1b\u3055\u308c\u307e\u3059\u3002<\/p>\n<h2>\u811a\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u6b21\u306e\u7406\u7531\u3067\u91cd\u8981\u3067\u3059\u3002<\/h2>\n<h3>\u30db\u30eb\u30e2\u30f3\u306e\u7523\u751f\u3092\u5897\u52a0\u3055\u305b\u308b<\/h3>\n<p>\u811a\u306e\u904b\u52d5\u306b\u53cd\u5fdc\u3057\u3066\u3001\u591a\u304f\u306e\u30db\u30eb\u30e2\u30f3\u304c\u653e\u51fa\u3055\u308c\u307e\u3059\u3002 <a href=\"https:\/\/www.healthline.com\/health\/fitness\/leg-workout\" target=\"_blank\" rel=\"noopener\">\u811a\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/a> \u30b9\u30c8\u30ec\u30b9 \u30db\u30eb\u30e2\u30f3\u3001\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\u3001\u6210\u9577\u30db\u30eb\u30e2\u30f3 (HGH) \u306e\u653e\u51fa\u3092\u4fc3\u9032\u3057\u307e\u3059\u3002<\/p>\n<p>\u30b9\u30c8\u30ec\u30b9\u30db\u30eb\u30e2\u30f3\u306e\u30b3\u30eb\u30c1\u30be\u30fc\u30eb\u306f\u4ee3\u8b1d\u3092\u9ad8\u3081\u3001\u8102\u80aa\u306e\u5206\u89e3\u3092\u52a9\u3051\u307e\u3059\u3002\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\u306e\u30ec\u30d9\u30eb\u3092\u4e0a\u3052\u308b\u3068\u3001\u5f15\u304d\u88c2\u304b\u308c\u305f\u7b4b\u7e4a\u7dad\u3092\u4fee\u5fa9\u3057\u3001\u65b0\u3057\u3044\u7b4b\u7e4a\u7dad\u3092\u69cb\u7bc9\u3059\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059.\u6210\u9577\u30db\u30eb\u30e2\u30f3 (HGH) \u306f\u3001\u7b4b\u8089\u306e\u767a\u9054\u3092\u52a9\u3051\u3001\u514d\u75ab\u30b7\u30b9\u30c6\u30e0\u3092\u5f37\u5316\u3057\u3001\u4f53\u306e\u8102\u80aa\u71c3\u713c\u30d7\u30ed\u30bb\u30b9\u3092\u30b9\u30d4\u30fc\u30c9\u30a2\u30c3\u30d7\u3057\u307e\u3059\u3002<\/p>\n<h3>\u5e73\u8861\u3068\u7b4b\u8089\u306e\u30d0\u30e9\u30f3\u30b9\u3092\u4fc3\u9032\u3057\u307e\u3059<\/h3>\n<p>\u7247\u5074\u306e\u811a\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u3053\u3068\u3067\u3001\u3055\u3089\u306b\u591a\u304f\u306e\u52b9\u679c\u3092\u5f97\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u4f53\u306e\u4e21\u5074\u3092\u5747\u7b49\u306b\u4f7f\u7528\u3059\u308b\u5fc5\u8981\u304c\u3042\u308b\u305f\u3081\u3001\u5404\u811a\u3092\u72ec\u7acb\u3057\u3066\u52d5\u304b\u3057\u3066\u4f53\u306e\u4f4d\u7f6e\u3092\u5408\u308f\u305b\u3001\u7b4b\u8089\u306e\u4e0d\u5747\u8861\u3092\u4fee\u6b63\u3059\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002\u305d\u308c\u306f\u3001\u3088\u308a\u5f37\u304f\u3001\u3088\u308a\u53ef\u52d5\u6027\u304c\u3042\u308a\u3001\u3088\u308a\u67d4\u8edf\u306a\u5229\u304d\u8db3\u304c\u3001\u3088\u308a\u5f31\u304f\u3001\u53ef\u52d5\u6027\u304c\u4f4e\u304f\u3001\u307e\u305f\u306f\u67d4\u8edf\u6027\u304c\u4f4e\u3044\u975e\u5229\u304d\u8db3\u3092\u88dc\u3046\u306e\u3092\u9632\u304e\u307e\u3059.<\/p>\n<h3>\u30b3\u30a2\u30a8\u30f3\u30b2\u30fc\u30b8\u30e1\u30f3\u30c8\u3092\u4fc3\u9032<\/h3>\n<p>\u7247\u8db3\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u3053\u3068\u3067\u3001\u4f53\u5e79\u306e\u7b4b\u8089\u3092\u5f37\u5316\u3057\u3001\u30d0\u30e9\u30f3\u30b9\u3092\u6539\u5584\u3057\u3001\u602a\u6211\u306e\u30ea\u30b9\u30af\u3092\u6e1b\u3089\u3059\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u4f53\u306e\u7247\u5074\u3092\u52d5\u304b\u3059\u3068\u3001\u53cd\u5bfe\u5074\u306e\u540c\u3058\u7b4b\u8089\u304c\u523a\u6fc0\u3055\u308c\u3001\u30ea\u30cf\u30d3\u30ea\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e\u5f62\u5f0f\u306e\u9593\u63a5\u7684\u306a\u523a\u6fc0\u306f\u3001\u4f53\u306e\u53cd\u5bfe\u5074\u306e\u5f31\u3044\u90e8\u5206\u3092\u5f37\u5316\u3059\u308b\u306e\u306b\u7279\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002\u7247\u5074\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u3068\u304d\u306f\u3001\u512a\u4f4d\u6027\u306e\u4f4e\u3044\u5074\u304b\u3089\u59cb\u3081\u308b\u3053\u3068\u3092\u304a\u52e7\u3081\u3057\u307e\u3059\u3002<\/p>\n<p>\u811a\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u305d\u306e\u4ed6\u306e\u5229\u70b9\u306f\u6b21\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p>\n<ul>\n<li>\u59ff\u52e2\u306e\u6539\u5584<\/li>\n<li>\u7b4b\u8089\u306e\u69cb\u7bc9<\/li>\n<li>\u811a\u306e\u8abf\u5b50\u3092\u6574\u3048\u3066\u5f6b\u523b\u3059\u308b<\/li>\n<li>\u95a2\u7bc0\u75db\u306e\u8efd\u6e1b<\/li>\n<li>\u5168\u4f53\u7684\u306a\u5065\u5eb7\u3068\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u30ec\u30d9\u30eb\u306e\u5411\u4e0a<\/li>\n<li>\u9aa8\u306e\u5f37\u5316<\/li>\n<li>\u4f53\u5e79\u306e\u7b4b\u8089\u3092\u5f37\u5316\u3059\u308b<\/li>\n<li>\u5b89\u5b9a\u6027\u3001\u53ef\u52d5\u6027\u3092\u5411\u4e0a\u3055\u305b\u3001\u53ef\u52d5\u57df\u5168\u4f53\u3092\u5411\u4e0a\u3055\u305b\u307e\u3059<\/li>\n<li>\u80cc\u4e2d\u306e\u75db\u307f\u3092\u8efd\u6e1b<\/li>\n<li>\u30b9\u30c8\u30ec\u30b9\u7ba1\u7406<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2423 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment.png\" alt=\"\" width=\"681\" height=\"418\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment.png 681w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-300x184.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-18x12.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-561x344.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-265x163.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-531x326.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-364x223.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-608x373.png 608w\" sizes=\"(max-width: 681px) 100vw, 681px\" \/><\/p>\n<h2>\u521d\u5fc3\u8005\u5411\u3051\u30b7\u30c3\u30af\u30b9\u30ec\u30c3\u30b0\u30ef\u30fc\u30af\u30a2\u30a6\u30c8<\/h2>\n<p>\u4ee5\u4e0b\u306f 6 \u811a<a href=\"https:\/\/anabolic-coach.com\/ja\/\u7b4b\u8089\u306e\u6210\u9577\u306e\u305f\u3081\u306e\u5b89\u5168\u306a\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u30eb\u30fc\u30c1\u30f3\/\" target=\"_blank\" rel=\"noopener\"> \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/a> \u521d\u5fc3\u8005\u304c\u4eca\u65e5\u8a66\u3059\u3053\u3068\u304c\u3067\u304d\u308b\u3053\u3068\u3002\u305f\u3060\u3057\u3001\u4e8b\u524d\u306b\u30c8\u30ec\u30fc\u30ca\u30fc\u306b\u76f8\u8ac7\u3059\u308b\u3053\u3068\u3092\u304a\u52e7\u3081\u3057\u307e\u3059\u3002<\/p>\n<h2>\u30d0\u30fc\u30d9\u30eb\u30b9\u30af\u30ef\u30c3\u30c8<\/h2>\n<p>\u30b4\u30d6\u30ec\u30c3\u30c8\u30b9\u30af\u30ef\u30c3\u30c8\u4e2d\u306b\u30c0\u30f3\u30d9\u30eb\u307e\u305f\u306f\u30b1\u30c8\u30eb\u30d9\u30eb\u3092\u4f7f\u7528\u3057\u3066\u81ea\u91cd\u30b9\u30af\u30ef\u30c3\u30c8\u3068\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u30de\u30b9\u30bf\u30fc\u3057\u305f\u5f8c\u3001\u30d0\u30fc\u30d9\u30eb\u30b9\u30af\u30ef\u30c3\u30c8\u306b\u9032\u3080\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059.\u521d\u5fc3\u8005\u3067\u3082\u4e0a\u624b\u306b\u884c\u3048\u3070\u811a\u306b\u9a5a\u7570\u7684\u306a\u52b9\u679c\u3092\u767a\u63ee\u3059\u308b\u30ad\u30e9\u30fc\u30e0\u30fc\u30d6\u3067\u3059\u3002<\/p>\n<p>\u8db3\u3092\u80a9\u5e45\u306b\u958b\u3044\u3066\u7acb\u3061\u3001\u3064\u307e\u5148\u3092\u5c11\u3057\u5916\u5074\u306b\u5411\u3051\u3001\u30d0\u30fc\u3092\u7de9\u3081\u3001\u80a9\u306e\u5f8c\u308d\u306e\u7b4b\u8089\u306b\u4e57\u305b\u307e\u3059\u3002\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3068\u5b89\u5168\u306b\u5b9f\u884c\u3059\u308b\u305f\u3081\u306b\u5fc5\u8981\u306a\u9069\u5207\u306a\u30d5\u30a9\u30fc\u30e0\u3092\u628a\u63e1\u3059\u308b\u5fc5\u8981\u304c\u3042\u308b\u305f\u3081\u3001\u6700\u521d\u306f\u91cd\u3059\u304e\u306a\u3044\u91cd\u91cf\u3092\u6301\u3061\u4e0a\u3052\u308b\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u30d0\u30fc\u30d9\u30eb \u30b9\u30af\u30ef\u30c3\u30c8\u3092\u5b9f\u884c\u3059\u308b\u306b\u306f\u3001\u307e\u305a\u5f8c\u308d\u306e\u6905\u5b50\u306b\u624b\u3092\u4f38\u3070\u3059\u3088\u3046\u306b\u5ea7\u3063\u3066\u304b\u3089\u3001\u592a\u3082\u3082\u304c\u5c11\u306a\u304f\u3068\u3082\u5e8a\u3068\u5e73\u884c\u306b\u306a\u308b\u307e\u3067\u819d\u3092\u66f2\u3052\u3001\u6700\u5f8c\u306b\u304b\u304b\u3068\u3092\u62bc\u3057\u4e0a\u3052\u3066\u7acb\u3063\u305f\u72b6\u614b\u306b\u3057\u307e\u3059\u3002<\/p>\n<h2>\u30c0\u30f3\u30d9\u30eb\u30e9\u30f3\u30b8<\/h2>\n<p>1\u56de\u306e\u5927\u304d\u306a\u8df3\u8e8d\u306b\u9069\u3057\u305f\u30a8\u30ea\u30a2\u304c\u5fc5\u8981\u3067\u3059\u3002 <a href=\"https:\/\/www.verywellfit.com\/how-to-do-dumbbell-lunges-3498297\" target=\"_blank\" rel=\"noopener\">\u30c0\u30f3\u30d9\u30eb\u30e9\u30f3\u30b8\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/a>.\u9078\u629e\u3057\u305f\u30a8\u30af\u30b5\u30b5\u30a4\u30ba \u30bb\u30c3\u30c8\u306e\u3059\u3079\u3066\u306e\u62c5\u5f53\u8005\u3092\u5b8c\u4e86\u3067\u304d\u308b\u91cd\u91cf\u306e\u30c0\u30f3\u30d9\u30eb\u306e\u30bb\u30c3\u30c8\u3092\u9078\u3073\u307e\u3059\u3002\u521d\u5fc3\u8005\u306f\u8efd\u91cf\u306e\u30c0\u30f3\u30d9\u30eb \u30e9\u30f3\u30b8\u304b\u3089\u59cb\u3081\u308b\u3053\u3068\u3092\u5e38\u306b\u304a\u52e7\u3081\u3057\u307e\u3059\u3002<\/p>\n<p>\u7acb\u3063\u305f\u72b6\u614b\u304b\u3089\u59cb\u3081\u308b\u3068\u304d\u306f\u3001\u7247\u8db3\u3092\u5927\u304d\u304f\u524d\u306b\u8e0f\u307f\u51fa\u3057\u3001\u5f8c\u308d\u306e\u819d\u304c\u5730\u9762\u306b\u3064\u304b\u306a\u3044\u3088\u3046\u306b\u4e21\u819d\u3092 90 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https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-265x153.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-531x306.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-364x210.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-608x350.png 608w\" sizes=\"(max-width: 700px) 100vw, 700px\" 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<a href=\"https:\/\/anabolic-coach.com\/ja\/\u30dc\u30c7\u30a3\u30fc\u30d3\u30eb\u30c0\u30fc\u306b\u306a\u308b\u305f\u3081\u306e\u7279\u5225\u306a\u521d\u5fc3\u8005\u30ac\u30a4\/\">\u521d\u5fc3\u8005<\/a> 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https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-300x132.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-18x8.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-561x247.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-265x117.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-531x234.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-364x160.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-608x268.jpg 608w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h2>\u30b9\u30bf\u30f3\u30c7\u30a3\u30f3\u30b0\u30ab\u30fc\u30d5\u30ec\u30a4\u30ba<\/h2>\n<p>\u3075\u304f\u3089\u306f\u304e\u306f\u3001\u4f53\u306e\u4e2d\u3067\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3059\u308b\u306e\u304c\u6700\u3082\u7c21\u5358\u306a\u7b4b\u8089\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u304c\u3001\u3053\u308c\u306f\u5358\u7d14\u3067\u3059 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u7b4b\u8089\u3092\u69cb\u7bc9\u3059\u308b\u305f\u3081\u306e\u512a\u308c\u305f\u811a\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\/\">\u811a\u306e\u904b\u52d5<\/a> 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