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\u30b3\u30fc\u30c1\u3084\u6804\u990a\u58eb\u306b\u76f8\u8ac7\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>#8\u3002\u6642\u9593\u3092\u4f5c\u308b<\/h3>\n<p>\u7b4b\u8089\u91cf\u3092\u5897\u3084\u3057\u3066\u7b4b\u529b\u3092\u5411\u4e0a\u3055\u305b\u308b\u305f\u3081\u306b\u306f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u6642\u9593\u3092\u4f5c\u308b\u5fc5\u8981\u304c\u3042\u308b\u306e\u306f\u8a00\u3046\u307e\u3067\u3082\u3042\u308a\u307e\u305b\u3093\u3002<\/p>\n<p>\u6bce\u65e5\u306e\u8ab2\u984c\u306e\u8981\u6c42\u306b\u3088\u308a\u3001\u3053\u308c\u3092\u884c\u3046\u306e\u306f\u96e3\u3057\u3044\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u304c\u3001\u7b4b\u8089\u91cf\u3092\u5897\u3084\u3057\u3066\u7b4b\u529b\u3092\u5411\u4e0a\u3055\u305b\u305f\u3044\u5834\u5408\u306f\u3001\u3053\u308c\u306f\u4e0d\u53ef\u6b20\u3067\u3059\u3002<\/p>\n<h3>#9\u3002\u4e00\u8cab\u6027\u304c\u7d50\u679c\u3092\u751f\u3080<\/h3>\n<p>\u30dc\u30c7\u30a3\u30d3\u30eb\u306b\u95a2\u3057\u3066\u306f\u5fcd\u8010\u5f37\u304f\u3042\u308b\u3079\u304d\u3067\u3059\u3002\u4e00\u8cab\u3057\u3066\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306b\u53d6\u308a\u7d44\u3093\u3060\u5834\u5408\u306b\u306e\u307f\u3001\u7b4b\u8089\u306e\u6210\u9577\u3068\u7b4b\u529b\u306e\u5411\u4e0a\u304c\u5927\u5e45\u306b\u6539\u5584\u3055\u308c\u305f\u3053\u3068\u306b\u6c17\u3065\u304f\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u5bfe\u3059\u308b\u53cd\u5fdc\u306f\u4eba\u305d\u308c\u305e\u308c\u7570\u306a\u308b\u3053\u3068\u306b\u6ce8\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u6025\u901f\u306b\u7b4b\u529b\u3084\u7b4b\u8089\u306e\u6210\u9577\u3092\u5b9f\u611f\u3059\u308b\u4eba\u3082\u3044\u307e\u3059\u304c\u3001\u305d\u306e\u3088\u3046\u306a\u30dc\u30c7\u30a3\u30d3\u30eb\u30c7\u30a3\u30f3\u30b0\u306e\u5411\u4e0a\u3092\u76ee\u6483\u3059\u308b\u306b\u306f\u3082\u3046\u5c11\u3057\u6642\u9593\u304c\u304b\u304b\u308b\u4eba\u3082\u3044\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2961\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results.png\" alt=\"\" width=\"901\" height=\"504\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results.png 901w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-768x430.png 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-608x340.png 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-758x424.png 758w\" sizes=\"(max-width: 901px) 100vw, 901px\" \/><\/p>\n<h3>#10\u3002\u4f11\u307f\u306e\u65e5\u3082\u5fd8\u308c\u305a\u306b<\/h3>\n<p>\u4f11\u606f\u65e5\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65e5\u3068\u540c\u3058\u304f\u3089\u3044\u91cd\u8981\u3067\u3059\u3002\u4f11\u3080\u3068\u7b4b\u8089\u7d44\u7e54\u306e\u4fee\u5fa9\u306b\u5fc5\u8981\u306a\u6642\u9593\u304c\u4f53\u306b\u4e0e\u3048\u3089\u308c\u308b\u304b\u3089\u3067\u3059\u3002<\/p>\n<p>\u7b4b\u8089\u7d44\u7e54\u304c\u4fee\u5fa9\u3055\u308c\u308b\u3068\u3001\u305d\u306e\u904e\u7a0b\u3067\u7b4b\u8089\u306e\u6210\u9577\u304c\u4fc3\u9032\u3055\u308c\u307e\u3059\u3002\u56de\u5fa9\u65e5\u3092\u6c7a\u3057\u3066\u7121\u8996\u3057\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002\u8db3\u3092\u4f38\u3070\u3057\u3066\u30ea\u30e9\u30c3\u30af\u30b9\u3059\u308b\u6642\u9593\u3092\u304a\u904e\u3054\u3057\u304f\u3060\u3055\u3044\u3002<\/p>\n<h2>\u5973\u6027\u304c\u30b8\u30e0\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u59cb\u3081\u308b\u306b\u306f\u3069\u3046\u3059\u308c\u3070\u3088\u3044\u3067\u3059\u304b?<\/h2>\n<p>\u81ea\u5206\u306e\u7b4b\u8089\u3068\u7b4b\u529b\u306e\u30cb\u30fc\u30ba\u306b\u6700\u9069\u306a\u5973\u6027\u5411\u3051\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3092\u958b\u59cb\u3059\u308b\u524d\u306b\u77e5\u3063\u3066\u304a\u304f\u3079\u304d 10 \u306e\u4e8b\u67c4\u306b\u5f93\u3063\u305f\u3089\u3001\u30b3\u30fc\u30c1\u3068\u8a71\u3057\u5408\u3063\u3066\u3001\u81ea\u5206\u306e\u30dc\u30c7\u30a3\u30d3\u30eb\u30c7\u30a3\u30f3\u30b0\u306b\u9069\u3057\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30d7\u30ed\u30b0\u30e9\u30e0\u3068\u98df\u4e8b\u8a08\u753b\u3092\u6c7a\u5b9a\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u76ee\u6a19\u3002<\/p>\n<p>\u30d7\u30ed\u30b0\u30e9\u30e0\u306e\u30a2\u30a4\u30c7\u30a2\u306f\u305f\u304f\u3055\u3093\u3042\u308a\u307e\u3059\u304c\u3001\u57fa\u672c\u7684\u306b\u306f\u5171\u901a\u70b9\u304c 1 \u3064\u3042\u308a\u307e\u3059\u3002\u3053\u308c\u3089\u306f\u3059\u3079\u3066\u3001\u4e0a\u534a\u8eab\u3068\u4e0b\u534a\u8eab\u306e\u7b4b\u8089\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3057\u305f\u30ef\u30fc\u30af\u30a2\u30a6\u30c8 \u30eb\u30fc\u30c1\u30f3\u3092\u63d0\u4f9b\u3057\u307e\u3059\u3002<\/p>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30d7\u30ed\u30b0\u30e9\u30e0\u3092\u958b\u59cb\u3059\u308b\u524d\u306b\u3001\u5fc5\u305a\u5730\u5143\u306e\u30b8\u30e0\u306b\u52a0\u5165\u307e\u305f\u306f\u767b\u9332\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u307e\u305f\u3001\u9069\u5207\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30ae\u30a2\u3092\u5165\u624b\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u516c\u5171\u306e\u5834\u3067\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306b\u30ef\u30fc\u30c9\u30ed\u30fc\u30d6\u304c\u6545\u969c\u3059\u308b\u3053\u3068\u306f\u7d76\u5bfe\u306b\u907f\u3051\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u3042\u306a\u305f\u306e\u5c02\u5c5e\u30b3\u30fc\u30c1\u306f\u3001\u52b9\u679c\u7684\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u5fc5\u8981\u306a\u30b9\u30dd\u30fc\u30c4\u7528\u54c1\u3092\u3059\u3079\u3066\u30ea\u30b9\u30c8\u30a2\u30c3\u30d7\u3059\u308b\u306e\u306b\u6700\u9069\u306a\u7acb\u5834\u306b\u3042\u308b\u306e\u3067\u3001\u76f8\u8ac7\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h2>\u5973\u6027\u306b\u3068\u3063\u3066\u9069\u5207\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6642\u9593\u306f\u3069\u306e\u304f\u3089\u3044\u3067\u3059\u304b?<\/h2>\n<p>\u811a\u3001\u81c0\u7b4b\u3001\u8179\u7b4b\u3001\u80f8\u90e8\u3001\u8155\u3001\u80a9\u306e\u4e0b\u90e8\u3068\u4e0a\u90e8\u306e\u7b4b\u8089\u3092\u935b\u3048\u308b\u305f\u3081\u306e 12 \u9031\u9593\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30d7\u30ed\u30b0\u30e9\u30e0\u304c\u597d\u4f8b\u3067\u3059\u3002<\/p>\n<p>\u3053\u306e\u30d7\u30ed\u30b0\u30e9\u30e0\u3067\u306f\u3001\u9031\u306b 5 \u56de\u5730\u5143\u306e\u30b8\u30e0\u306b\u901a\u3044\u30013 \u65e5\u9593\u3092\u4e0b\u534a\u8eab\u306e\u7b4b\u8089\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u8cbb\u3084\u3057\u30012 \u65e5\u9593\u3092\u4e0a\u534a\u8eab\u306e\u7b4b\u8089\u3068\u7b4b\u529b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u8cbb\u3084\u3057\u307e\u3059\u3002<br \/>\n\u9031\u306b 2 \u65e5\u3092\u56de\u5fa9\u306e\u305f\u3081\u306b\u78ba\u4fdd\u3057\u307e\u3059\u3002<\/p>\n<p>\u4ee5\u4e0b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u3092\u8a66\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<ul>\n<li>\u6708\u66dc\u65e5: \u81c0\u90e8\u3068\u811a\u306b\u52a0\u3048\u3066\u3001\u30eb\u30fc\u30c1\u30f3\u306e\u30aa\u30d7\u30b7\u30e7\u30f3\u306e\u6709\u9178\u7d20\u904b\u52d5<\/li>\n<li>\u706b\u66dc\u65e5: \u8155\u3068\u80cc\u4e2d\u3001\u305d\u3057\u3066\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306e\u30aa\u30d7\u30b7\u30e7\u30f3\u306e\u6709\u9178\u7d20\u904b\u52d5<\/li>\n<li>\u6c34\u66dc\u65e5: \u81c0\u90e8\u3068\u811a\u306b\u52a0\u3048\u3066\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u30aa\u30d7\u30b7\u30e7\u30f3\u3067\u3042\u308b\u6709\u9178\u7d20\u904b\u52d5<\/li>\n<li>\u6728\u66dc\u65e5: \u80f8\u3068\u80a9\u306b\u52a0\u3048\u3066\u3001\u904b\u52d5\u8a08\u753b\u306e\u30aa\u30d7\u30b7\u30e7\u30f3\u3067\u3042\u308b\u6709\u9178\u7d20\u904b\u52d5<\/li>\n<li>\u91d1\u66dc\u65e5: \u8155\u3068\u811a\u306b\u52a0\u3048\u3066\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u8a08\u753b\u306e\u30aa\u30d7\u30b7\u30e7\u30f3\u3067\u3042\u308b\u6709\u9178\u7d20\u904b\u52d5\u3082\u884c\u3044\u307e\u3059\u3002<\/li>\n<li>\u571f\u66dc\u65e5\uff1a\u4f11\u606f\u65e5<\/li>\n<li>\u65e5\u66dc\u65e5\uff1a\u4f11\u606f\u65e5<\/li>\n<\/ul>\n<h3>\u6708\u66dc\u65e5: \u81c0\u90e8\u3068\u811a<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u30ef\u30fc\u30af\u30a2\u30a6\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u30bb\u30c3\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u62c5\u5f53\u8005<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1. \u81c0\u90e8\u30b1\u30fc\u30d6\u30eb\u306e\u30ad\u30c3\u30af\u30d0\u30c3\u30af<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2. \u30d0\u30fc\u30d9\u30eb\u30d2\u30c3\u30d7\u30b9\u30e9\u30b9\u30c8<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u30c0\u30f3\u30d9\u30eb\u30e9\u30f3\u30b8<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4. \u30c0\u30f3\u30d9\u30eb\u30b9\u30c6\u30c3\u30d7\u30a2\u30c3\u30d7<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5. \u30b9\u30af\u30ef\u30c3\u30c8<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u6709\u9178\u7d20\u904b\u52d5\u306f\u30aa\u30d7\u30b7\u30e7\u30f3\u3067\u3059\u304c\u3001\u30a8\u30a2\u30ed\u30d0\u30a4\u30af\u3067 15 \u5206\u9593\u306e\u9ad8\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u5f37\u5ea6\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 (HIIT) \u3092\u8a66\u3059\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>\u706b\u66dc\u65e5\uff1a\u8155\u3068\u80cc\u4e2d<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u30ef\u30fc\u30af\u30a2\u30a6\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u30bb\u30c3\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u62c5\u5f53\u8005<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1. \u30ef\u30f3\u30a2\u30fc\u30e0\u30c0\u30f3\u30d9\u30eb\u30ed\u30fc<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2. \u30d7\u30eb\u30c0\u30a6\u30f3<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u56fa\u5b9a\u30b1\u30fc\u30d6\u30eb\u5217<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4A.\u30c8\u30e9\u30a4\u30bb\u30c3\u30d7\u30aa\u30fc\u30d0\u30fc\u30d8\u30c3\u30c9\u30a8\u30af\u30b9\u30c6\u30f3\u30b7\u30e7\u30f3<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4B.\u30c0\u30f3\u30d9\u30eb\u30ab\u30fc\u30eb<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5A.\u30b1\u30fc\u30d6\u30eb\u30d7\u30ec\u30b9\u30c0\u30a6\u30f3<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5B.\u30b1\u30fc\u30d6\u30eb\u30ab\u30fc\u30eb<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u6709\u9178\u7d20\u904b\u52d5\u306f\u30aa\u30d7\u30b7\u30e7\u30f3\u3067\u3059\u304c\u3001\u30b9\u30c6\u30c3\u30d7\u30df\u30eb\u3067\u4e2d\u7a0b\u5ea6\u306e\u5f37\u5ea6\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092 30 \u5206\u9593\u5b9f\u884c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>\u6c34\u66dc\u65e5: \u81c0\u90e8\u3068\u811a<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u30ef\u30fc\u30af\u30a2\u30a6\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u30bb\u30c3\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u62c5\u5f53\u8005<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1. \u81c0\u90e8\u306e\u30ad\u30c3\u30af\u30d0\u30c3\u30af<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2. \u30b9\u30df\u30b9\u30de\u30b7\u30f3\u76f8\u64b2\u30b9\u30af\u30ef\u30c3\u30c8\uff08\u81c0\u90e8\u96c6\u4e2d\uff09<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u30eb\u30fc\u30de\u30cb\u30a2\u30f3\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4. \u30c0\u30f3\u30d9\u30eb\u30b9\u30c6\u30a3\u30d5\u30ec\u30c3\u30b0\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5. \u30b4\u30d6\u30ec\u30c3\u30c8\u30b9\u30af\u30ef\u30c3\u30c8<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u6709\u9178\u7d20\u904b\u52d5\u306f\u30aa\u30d7\u30b7\u30e7\u30f3\u3067\u3059\u304c\u300110 \uff5e 15% \u306e\u50be\u659c\u306e\u30c8\u30ec\u30c3\u30c9\u30df\u30eb\u3067\u4f4e\u5f37\u5ea6\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u7d04 30 \u5206\u9593\u884c\u3046\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2962\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>\u6728\u66dc\u65e5\uff1a\u80f8\u3068\u80a9<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u30ef\u30fc\u30af\u30a2\u30a6\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u30bb\u30c3\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u62c5\u5f53\u8005<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1. \u30de\u30b7\u30f3\u30c1\u30a7\u30b9\u30c8\u30d5\u30e9\u30a4<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2. \u30b7\u30fc\u30c6\u30c3\u30c9\u30c0\u30f3\u30d9\u30eb\u30d7\u30ec\u30b9<\/p>\n<p>&nbsp;<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u6a2a\u4e0a\u3052<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4.\u30a4\u30f3\u30af\u30e9\u30a4\u30f3\u30c0\u30f3\u30d9\u30eb\u30d7\u30ec\u30b9<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5. \u30c0\u30f3\u30d9\u30eb\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u6709\u9178\u7d20\u904b\u52d5\u306f\u30aa\u30d7\u30b7\u30e7\u30f3\u3067\u3059\u304c\u3001\u30a8\u30a2\u30ed\u30d0\u30a4\u30af\u3084\u30ed\u30fc\u30a4\u30f3\u30b0 \u30de\u30b7\u30f3\u3067 15 \u5206\u9593\u306e HIIT \u3092\u884c\u3046\u3053\u3068\u3082\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>\u91d1\u66dc\u65e5\uff1a\u8155\u3068\u811a<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u30ef\u30fc\u30af\u30a2\u30a6\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u30bb\u30c3\u30c8<\/strong><\/td>\n<td width=\"208\"><strong>\u62c5\u5f53\u8005<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1.\u30a4\u30f3\u30af\u30e9\u30a4\u30f3\u30b9\u30ab\u30eb\u30af\u30e9\u30c3\u30b7\u30e3\u30fc<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2.\u30a4\u30f3\u30af\u30e9\u30a4\u30f3\u30c0\u30f3\u30d9\u30eb\u30ab\u30fc\u30eb<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u304a\u306f\u3088\u3046\u3054\u3056\u3044\u307e\u3059<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4. \u30ec\u30c3\u30b0\u30a8\u30af\u30b9\u30c6\u30f3\u30b7\u30e7\u30f3<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5.\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u6709\u9178\u7d20\u904b\u52d5\u306f\u30aa\u30d7\u30b7\u30e7\u30f3\u3067\u3059\u304c\u3001\u30b9\u30c6\u30c3\u30d7\u30df\u30eb\u3067\u4e2d\u7a0b\u5ea6\u306e\u5f37\u5ea6\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092 30 \u5206\u9593\u8a66\u3059\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>\u56de\u5fa9\u671f\u306e\u9031\u672b: \u9031\u672b\u306f\u4f11\u3093\u3067\u3001\u30b8\u30e0\u3067\u904e\u3054\u3057\u305f\u6642\u9593\u306e\u56de\u5fa9\u306b\u8cbb\u3084\u3059\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u305f\u3060\u3057\u3001\u9031\u672b\u306e\u4f11\u606f\u4e2d\u306b\u3001\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u3084\u30af\u30e9\u30f3\u30c1\u3001\u30d0\u30a4\u30b7\u30af\u30eb\u30af\u30e9\u30f3\u30c1\u3001\u30ed\u30b7\u30a2\u30f3\u30c4\u30a4\u30b9\u30c8\u306a\u3069\u306e\u8179\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306a\u3069\u306e\u8efd\u3044\u904b\u52d5\u306b\u53d6\u308a\u7d44\u3093\u3067\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h2>\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u8a08\u753b\u5f8c\u306b\u671f\u5f85\u3055\u308c\u308b\u52b9\u679c<\/h2>\n<p>\u3053\u306e\u6295\u7a3f\u3067\u53d6\u308a\u4e0a\u3052\u305f 12 \u9031\u9593\u306e\u30ef\u30fc\u30af\u30a2\u30a6\u30c8 \u30d7\u30e9\u30f3\u3001\u307e\u305f\u306f\u81ea\u5206\u306b\u5408\u3063\u305f\u6700\u9ad8\u306e\u5973\u6027\u5411\u3051\u30ef\u30fc\u30af\u30a2\u30a6\u30c8 \u30d7\u30ed\u30b0\u30e9\u30e0\u3092\u9069\u5207\u306b\u5b9f\u884c\u3059\u308b\u3068\u3001\u6b21\u306e\u3088\u3046\u306a\u591a\u304f\u306e\u80af\u5b9a\u7684\u306a\u7d50\u679c\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>#1\u3002\u7b4b\u8089\u306e\u6210\u9577<\/h3>\n<p>\u3053\u308c\u306f\u3001\u30ef\u30fc\u30af\u30a2\u30a6\u30c8 \u30d7\u30e9\u30f3\u304b\u3089\u671f\u5f85\u3067\u304d\u308b\u4e3b\u306a\u5229\u70b9\u3067\u3059\u3002\u521d\u5fc3\u8005\u3068\u3057\u3066\u3001\u7d50\u679c\u3092\u9054\u6210\u3059\u308b\u306b\u306f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u98df\u4e8b\u306e\u30eb\u30fc\u30c1\u30f3\u3092\u5fe0\u5b9f\u306b\u5b88\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u7b4b\u8089\u306e\u6210\u9577\u306b\u306f\u3001\u30bf\u30f3\u30d1\u30af\u8cea\u3092\u8c4a\u5bcc\u306b\u542b\u3080\u9069\u5207\u306a\u98df\u4e8b\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3001\u4f11\u606f\u304c\u5fc5\u8981\u3067\u3042\u308b\u3053\u3068\u306b\u6ce8\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>#2\u3002\u7b4b\u529b\u306e\u5411\u4e0a<\/h3>\n<p>\u3055\u307e\u3056\u307e\u306a\u7b4b\u8089\u7fa4\u3092\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u3068\u3001\u7b4b\u529b\u304c\u5f37\u5316\u3055\u308c\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u3084\u65e5\u5e38\u751f\u6d3b\u3067\u306e\u602a\u6211\u3092\u9632\u3050\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>#3\u3002\u3088\u308a\u8fc5\u901f\u306a\u56de\u5fa9<\/h3>\n<p>\u4f11\u606f\u65e5\u3092\u5b88\u308b\u3053\u3068\u3067\u3001\u7b4b\u8089\u306e\u6210\u9577\u3092\u4fc3\u9032\u3059\u308b\u3060\u3051\u3067\u306a\u304f\u3001\u7b4b\u8089\u7d44\u7e54\u306e\u4fee\u5fa9\u3068\u518d\u751f\u3082\u4fc3\u9032\u3057\u307e\u3059\u3002<\/p>\n<h3>#4\u3002\u96c6\u4e2d\u529b\u306e\u5411\u4e0a<\/h3>\n<p>\u6bce\u9031\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3001\u98df\u4e8b\u7642\u6cd5\u3001\u56de\u5fa9\u65e5\u3092\u7d44\u307f\u8fbc\u3093\u3060\u4f53\u7cfb\u5316\u3055\u308c\u305f\u30eb\u30fc\u30c1\u30f3\u3092\u7d9a\u3051\u308b\u3053\u3068\u3067\u3001\u96c6\u4e2d\u529b\u306f\u5fc5\u305a\u5411\u4e0a\u3057\u307e\u3059\u3002<\/p>\n<h3>#5\u3002\u3088\u308a\u5065\u5eb7\u7684\u306a\u751f\u6d3b<\/h3>\n<p>\u9593\u9055\u3044\u306a\u304f\u3001\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u8a08\u753b\u306f\u3001\u3088\u308a\u5065\u5eb7\u7684\u306a\u30e9\u30a4\u30d5\u30b9\u30bf\u30a4\u30eb\u3092\u9001\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002\u5730\u5143\u306e\u30b8\u30e0\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u6642\u9593\u3092\u8cbb\u3084\u3059\u3068\u3001\u30ab\u30ed\u30ea\u30fc\u3092\u6d88\u8cbb\u3057\u3001\u4f59\u5206\u306a\u4f53\u8102\u80aa\u3092\u843d\u3068\u3057\u3066\u5065\u5eb7\u7684\u306a\u4f53\u91cd\u3092\u7dad\u6301\u3057\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2963\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" 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