{"id":3794,"date":"2024-10-30T17:19:07","date_gmt":"2024-10-30T17:19:07","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3794"},"modified":"2024-12-02T07:27:33","modified_gmt":"2024-12-02T07:27:33","slug":"train-your-pec-muscles-safely-with-these-injury-prevention-and-quick-recovery-tips","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ja\/\u602a\u6211\u306e\u4e88\u9632\u3068\u65e9\u671f\u56de\u5fa9\u306e\u30d2\u30f3\u30c8\u3067\u80f8\u7b4b\u3092\u5b89\u5168\u306b\u935b\/","title":{"rendered":"\u602a\u6211\u306e\u4e88\u9632\u3068\u65e9\u671f\u56de\u5fa9\u306e\u30d2\u30f3\u30c8\u3067\u80f8\u7b4b\u3092\u5b89\u5168\u306b\u935b\u3048\u307e\u3057\u3087\u3046"},"content":{"rendered":"<p>\u5f37\u304f\u3066\u5f15\u304d\u7de0\u307e\u3063\u305f\u4e0a\u534a\u8eab\u3092\u624b\u306b\u5165\u308c\u305f\u3044\u306a\u3089\u3001\u80f8\u7b4b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u6ce8\u610f\u3092\u6255\u3046\u5fc5\u8981\u304c\u3042\u308b\u3053\u3068\u3092\u77e5\u3063\u3066\u304a\u304f\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u5b9a\u671f\u7684\u306b\u4e0a\u534a\u8eab\u3092\u935b\u3048\u308b\u3053\u3068\u3067\u3001\u91cd\u3044\u3082\u306e\u3092\u6301\u3061\u4e0a\u3052\u308b\u3053\u3068\u304c\u3067\u304d\u3001\u305d\u308c\u304c\u523a\u6fc0\u306b\u306a\u308a\u307e\u3059\u3002 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u79d8\u8a23\u306f\u3001\u3053\u306e3\u3064\u306e\u9375\u3067\u7b4b\u8089\u306e\/\">\u7b4b\u8089\u91cf\u306e\u5897\u52a0<\/a>.<\/p>\n<p>\u3053\u306e\u8a18\u4e8b\u304c\u6700\u3082\u5f79\u7acb\u3064\u306e\u306f\u3053\u3053\u3067\u3059\u3002\u80f8\u306e\u7b4b\u8089\u3092\u30cf\u30fc\u30c9\u306b\u3001\u3057\u304b\u3057\u5b89\u5168\u306b\u935b\u3048\u308b\u65b9\u6cd5\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306b\u602a\u6211\u3092\u907f\u3051\u308b\u65b9\u6cd5\u3084\u3001\u7b4b\u8089\u95a2\u9023\u306e\u602a\u6211\u304b\u3089\u65e9\u304f\u56de\u5fa9\u3059\u308b\u305f\u3081\u306b\u4f55\u3092\u3059\u3079\u304d\u304b\u3092\u5b66\u3073\u307e\u3059\u3002<\/p>\n<h1>\u80f8\u7b4b\u3092\u935b\u3048\u308b5\u3064\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/h1>\n<p>\u80f8\u7b4b\u306f\u4e3b\u306b\u5c0f\u80f8\u7b4b\u3068\u5927\u80f8\u7b4b\u306e\u7b4b\u8089\u7fa4\u3067\u69cb\u6210\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u3053\u308c\u3089\u306e\u80f8\u7b4b\u7fa4\u306e\u304a\u304b\u3052\u3067\u3001\u8155\u3092\u56de\u3057\u305f\u308a\u3001\u5f15\u3044\u305f\u308a\u3001\u62bc\u3057\u305f\u308a\u3059\u308b\u52d5\u4f5c\u306a\u3069\u306e\u8907\u5408\u52d5\u4f5c\u304c\u53ef\u80fd\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n<p>\u3055\u3089\u306b\u3001\u5c0f\u80f8\u7b4b\u3068\u5927\u80f8\u7b4b\u306f\u3001\u4e0b\u90e8\u3001\u4e2d\u90e8\u3001\u4e0a\u90e8\u306b\u533a\u5206\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u3055\u307e\u3056\u307e\u306a\u80f8\u7b4b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u3053\u3068\u3067\u3001\u5c0f\u80f8\u7b4b\u3068\u5927\u80f8\u7b4b\u306e 3 \u3064\u306e\u90e8\u4f4d\u3059\u3079\u3066\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>\u81ea\u5b85\u3084\u5730\u5143\u306e\u30b8\u30e0\u3067\u5b9f\u884c\u3067\u304d\u308b\u6700\u9ad8\u306e\u80f8\u7b4b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306b\u306f\u3001\u6b21\u306e\u3088\u3046\u306a\u3082\u306e\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h2>#1. \u8155\u7acb\u3066\u4f0f\u305b<\/h2>\n<p>\u8155\u7acb\u3066\u4f0f\u305b\u3092\u3046\u307e\u304f\u884c\u3046\u306b\u306f\u3001\u4f53\u3092\u5e8a\u306b\u4e0b\u308d\u3059\u3068\u304d\u306b\u80f8\u306e\u7b4b\u8089\u304c\u4f38\u3073\u308b\u306e\u3092\u611f\u3058\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u4f53\u3092\u5143\u306e\u4f4d\u7f6e\u306b\u623b\u305d\u3046\u3068\u3059\u308b\u3068\u3001\u80f8\u7b4b\u304c\u53ce\u7e2e\u3057\u307e\u3059\u3002<\/p>\n<p>\u3053\u308c\u306f\u3001\u8155\u7acb\u3066\u4f0f\u305b\u904b\u52d5\u4e2d\u306b\u80f8\u306e\u7b4b\u8089\u304c\u4f53\u91cd\u5168\u4f53\u3092\u6301\u3061\u4e0a\u3052\u308b\u5f79\u5272\u3092\u90e8\u5206\u7684\u306b\u62c5\u3063\u3066\u3044\u308b\u305f\u3081\u3001\u5fc5\u8981\u3067\u3059\u3002\u8155\u7acb\u3066\u4f0f\u305b\u904b\u52d5\u3092\u884c\u3046\u3068\u3001\u80f8\u7b4b\u7fa4\u306e\u4e0b\u90e8\u3068\u4e2d\u90e8\u304c\u935b\u3048\u3089\u308c\u307e\u3059\u3002<\/p>\n<p>\u5b9f\u969b\u3001\u8155\u7acb\u3066\u4f0f\u305b\u306f\u3001\u5c0f\u80f8\u7b4b\u3068\u5927\u80f8\u7b4b\uff08\u4e0b\u90e8\u3068\u4e2d\u90e8\uff09\u306e\u7b4b\u8089\u3092\u935b\u3048\u308b\u3060\u3051\u3067\u306a\u304f\u3001\u4f53\u5e79\u3092\u5b89\u5b9a\u3055\u305b\u3001\u524d\u90e8\u4e09\u89d2\u7b4b\u307e\u305f\u306f\u80a9\u306e\u524d\u90e8\u306e\u7b4b\u8089\u3001\u4e0a\u8155\u4e09\u982d\u7b4b\u3092\u935b\u3048\u308b\u306e\u306b\u3082\u6700\u9069\u3067\u3059\u3002<\/p>\n<p>\u80f8\u7b4b\u3092\u52b9\u679c\u7684\u306b\u935b\u3048\u3089\u308c\u308b\u3055\u307e\u3056\u307e\u306a\u8155\u7acb\u3066\u4f0f\u305b\u304c\u3042\u308b\u3053\u3068\u3092\u3054\u5b58\u77e5\u3067\u3057\u3087\u3046\u304b\u3002<\/p>\n<p>\u8a66\u3059\u3053\u3068\u304c\u3067\u304d\u308b\u8155\u7acb\u3066\u4f0f\u305b\u306e\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\u3068\u3057\u3066\u306f\u3001\u30a4\u30f3\u30af\u30e9\u30a4\u30f3 \u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u3001\u30c7\u30a3\u30af\u30e9\u30a4\u30f3 \u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u3001\u30ef\u30a4\u30c9 \u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u306a\u3069\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u50be\u659c\u8155\u7acb\u3066\u4f0f\u305b\u3067\u306f\u3001\u80f8\u7b4b\u306e\u4e0b\u90e8\u3092\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u306b\u306f\u3001\u30c6\u30fc\u30d6\u30eb\u3084\u30d9\u30f3\u30c1\u306a\u3069\u306e\u9ad8\u3044\u8868\u9762\u306e\u4e0a\u306b\u624b\u3092\u7f6e\u3044\u3066\u8155\u7acb\u3066\u4f0f\u305b\u3092\u884c\u3046\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u4e00\u65b9\u3001\u30c7\u30af\u30e9\u30a4\u30f3 \u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u3067\u306f\u3001\u8155\u7acb\u3066\u4f0f\u305b\u3092\u3057\u306a\u304c\u3089\u8db3\u3092\u4e0a\u3052\u307e\u3059\u3002\u30c7\u30af\u30e9\u30a4\u30f3 \u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u306f\u3001\u80f8\u7b4b\u306e\u4e0a\u90e8\u3092\u935b\u3048\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<p>\u30ef\u30a4\u30c9\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u3092\u884c\u3046\u969b\u306b\u306f\u3001\u901a\u5e38\u901a\u308a\u4f53\u3092\u4e0b\u3052\u308b\u524d\u306b\u3001\u4e21\u624b\u3092\u5e83\u3052\u3066\u69cb\u3048\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u6700\u9069\u306a\u30b2\u30a4\u30f3\u3092\u5f97\u308b\u305f\u3081\u306b\u8155\u7acb\u3066\u4f0f\u305b\u3092\u5909\u3048\u308b\/\">\u8155\u7acb\u3066\u4f0f\u305b\u306e\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3<\/a> \u5927\u80f8\u7b4b\u306e\u5916\u5074\u306e\u7b4b\u8089\u3001\u3064\u307e\u308a\u80f8\u306e\u5916\u5074\u306e\u7b4b\u8089\u3092\u935b\u3048\u307e\u3059\u3002<\/p>\n<h2>#2. \u30c0\u30f3\u30d9\u30eb\u30c1\u30a7\u30b9\u30c8\u30d7\u30ec\u30b9<\/h2>\n<p>\u52b9\u679c\u7684\u306b\u5b9f\u884c\u3059\u308b\u306b\u306f <a href=\"https:\/\/anabolic-coach.com\/ja\/\u7dcf\u5408\u30ac\u30a4\u30c9-\u5168\u8eab\u306e\u5909\u8eab\u306e\u305f\u3081\u306e5\u65e5\u9593\u30c0\u30f3\u30d9\u30eb\u306e\u307f\/\">\u30c0\u30f3\u30d9\u30eb\u30c1\u30a7\u30b9\u30c8\u30d7\u30ec\u30b9<\/a>\u30c0\u30f3\u30d9\u30eb\u3092\u4e0a\u306b\u62bc\u3057\u4e0a\u3052\u308b\u524d\u306b\u3001\u80f8\u7b4b\u3092\u53ce\u7e2e\u3055\u305b\u3066\u30c0\u30f3\u30d9\u30eb\u306e\u91cd\u3055\u3092\u4f53\u304b\u3089\u9060\u3056\u3051\u307e\u3059\u3002<\/p>\n<p>\u30c0\u30f3\u30d9\u30eb\u3092\u4e0a\u65b9\u306b\u62bc\u3057\u4e0a\u3052\u308b\u3068\u3001\u751f\u6210\u3055\u308c\u308b\u53ef\u52d5\u7bc4\u56f2\u306b\u3088\u3063\u3066\u80f8\u7b4b\u306e\u7b4b\u7e4a\u7dad\u304c\u6d3b\u6027\u5316\u3055\u308c\u3001\u7279\u306b\u80f8\u7b4b\u306e\u4e2d\u592e\u9818\u57df\u304c\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u30d0\u30fc\u30d9\u30eb\u3067\u306f\u306a\u304f\u30c0\u30f3\u30d9\u30eb\u3067\u884c\u3046\u5229\u70b9\u306f\u3001\u30c0\u30f3\u30d9\u30eb\u3092\u4f7f\u7528\u3059\u308b\u3068\u3001\u80a9\u3068\u80f8\u306e\u7b4b\u8089\u306e\u7dca\u5f35\u306e\u30ea\u30b9\u30af\u3092\u6700\u5c0f\u9650\u306b\u6291\u3048\u306a\u304c\u3089\u3001\u80f8\u7b4b\u306e\u53ce\u7e2e\u3092\u6700\u9069\u5316\u3059\u308b\u305f\u3081\u306b\u3001\u306f\u308b\u304b\u306b\u5e83\u3044\u53ef\u52d5\u7bc4\u56f2\u3092\u5b9f\u73fe\u3067\u304d\u308b\u3053\u3068\u3067\u3059\u3002<\/p>\n<p>\u3053\u308c\u306b\u52a0\u3048\u3066\u3001\u30c0\u30f3\u30d9\u30eb \u30c1\u30a7\u30b9\u30c8 \u30d7\u30ec\u30b9\u3092\u884c\u3046\u3068\u3001\u80f8\u306e\u7b4b\u8089\u306e\u30d0\u30e9\u30f3\u30b9\u304c\u306f\u308b\u304b\u306b\u6574\u3044\u307e\u3059\u3002 \u6700\u7d42\u7684\u306b\u306f\u3001\u3053\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u5927\u80f8\u7b4b\u306e\u4e0a\u90e8\u3068\u4e2d\u90e8\u306e\u4e21\u65b9\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3057\u306a\u304c\u3089\u3001\u524d\u90e8\u4e09\u89d2\u7b4b\u3068\u4e0a\u8155\u4e09\u982d\u7b4b\u3082\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3795\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press.png\" alt=\"\" width=\"1200\" height=\"630\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press.png 1200w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-300x158.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-1024x538.png 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-768x403.png 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-18x9.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-561x295.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-1122x589.png 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-265x139.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-531x279.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-364x191.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-728x382.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-608x319.png 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-758x398.png 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/dumbell-chest-press-1152x605.png 1152w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h2>#3. \u30c1\u30a7\u30b9\u30c8\u30d5\u30e9\u30a4<\/h2>\n<p>\u30c1\u30a7\u30b9\u30c8\u30d5\u30e9\u30a4\u306f\u80f8\u7b4b\u3092\u935b\u3048\u308b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u3072\u3068\u3064\u3067\u3001\u80f8\u7b4b\u306b\u660e\u78ba\u306a\u5f62\u3092\u4e0e\u3048\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<p>\u3068 <a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/dumbbell-chest-fly\">\u30c1\u30a7\u30b9\u30c8\u30d5\u30e9\u30a4<\/a> \u52d5\u304d\u306e\u7d42\u308f\u308a\u306b\u80f8\u306e\u7b4b\u8089\u304c\u4f38\u3070\u3055\u308c\u3001\u52d5\u304d\u306e\u7d42\u308f\u308a\u306b\u4e21\u624b\u304c\u8fd1\u3065\u304f\u3068\u3001\u80f8\u306e\u7b4b\u8089\u304c\u53ce\u7e2e\u3057\u3066\u80f8\u306e\u5185\u5074\u3068\u5916\u5074\u306e\u4e21\u65b9\u306b\u523a\u6fc0\u304c\u4e0e\u3048\u3089\u308c\u307e\u3059\u3002<\/p>\n<p>\u30c1\u30a7\u30b9\u30c8 \u30d5\u30e9\u30a4\u306e\u3055\u307e\u3056\u307e\u306a\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\u3092\u3001\u81ea\u5b85\u3084\u30b8\u30e0\u3067\u5b9f\u884c\u3067\u304d\u307e\u3059\u3002\u7279\u306b\u4e0a\u80f8\u7b4b\u3092\u935b\u3048\u305f\u3044\u5834\u5408\u306f\u3001\u30a4\u30f3\u30af\u30e9\u30a4\u30f3 \u30c0\u30f3\u30d9\u30eb \u30d5\u30e9\u30a4\u3092\u8a66\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002\u4e00\u65b9\u3001\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9 \u30d0\u30f3\u30c9 \u30d5\u30e9\u30a4\u306f\u3001\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9 \u30d0\u30f3\u30c9\u3084\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u597d\u3080\u4eba\u306b\u6700\u9069\u3067\u3059\u3002<\/p>\n<p>\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9\u30d0\u30f3\u30c9\u30d5\u30e9\u30a4\u306f\u3001\u95a2\u7bc0\u3078\u306e\u8ca0\u62c5\u3092\u6700\u5c0f\u9650\u306b\u6291\u3048\u306a\u304c\u3089\u80f8\u7b4b\u3092\u935b\u3048\u3089\u308c\u308b\u3068\u8a55\u5224\u3067\u3059\u3002<\/p>\n<h2>#4. \u30a4\u30f3\u30af\u30e9\u30a4\u30f3\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9<\/h2>\n<p>\u5b9f\u884c\u3059\u308b <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/incline-bench-press.html\">\u30a4\u30f3\u30af\u30e9\u30a4\u30f3\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9<\/a> 30 \u5ea6\u304b\u3089 45 \u5ea6\u306e\u50be\u659c\u89d2\u5ea6\u3067\u884c\u3044\u307e\u3059\u3002\u3053\u308c\u306b\u3088\u308a\u3001\u8ca0\u8377\u304c\u80f8\u306e\u4e2d\u592e\u90e8\u5206\u304b\u3089\u80f8\u306e\u4e0a\u90e8\u90e8\u5206\u306b\u79fb\u3055\u308c\u307e\u3059\u3002\u3053\u308c\u306f\u3001\u591a\u304f\u306e\u30dc\u30c7\u30a3\u30d3\u30eb\u30c0\u30fc\u3084\u30a2\u30b9\u30ea\u30fc\u30c8\u306b\u3068\u3063\u3066\u80f8\u306e\u4e0a\u90e8\u304c\u6700\u3082\u767a\u9054\u3057\u3066\u3044\u306a\u3044\u90e8\u5206\u3067\u3042\u308b\u305f\u3081\u3001\u91cd\u8981\u3067\u3059\u3002<\/p>\n<p>\u3057\u305f\u304c\u3063\u3066\u3001\u3088\u308a\u660e\u78ba\u3067\u30d0\u30e9\u30f3\u30b9\u306e\u3068\u308c\u305f\u80f8\u7b4b\u3092\u671b\u3080\u306a\u3089\u3001\u3053\u306e\u80f8\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30eb\u30fc\u30c1\u30f3\u3092\u7121\u8996\u3057\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u30a4\u30f3\u30af\u30e9\u30a4\u30f3\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u904b\u52d5\u306f\u3001\u5927\u80f8\u7b4b\u306e\u4e0a\u90e8\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3059\u308b\u3060\u3051\u3067\u306a\u304f\u3001\u4e0a\u8155\u4e09\u982d\u7b4b\u3068\u524d\u90e8\u4e09\u89d2\u7b4b\u3082\u6d3b\u6027\u5316\u3057\u307e\u3059\u3002<\/p>\n<h2>#5. \u81ea\u91cd\u307e\u305f\u306f\u52a0\u91cd\u30c7\u30a3\u30c3\u30d7<\/h2>\n<p>\u30c7\u30a3\u30c3\u30d7\u30b9\u4e2d\u306b\u5c11\u3057\u524d\u306b\u50be\u304f\u3068\u3001\u80f8\u306e\u4e0b\u90e8\u306e\u7b4b\u8089\u304c\u6d3b\u6027\u5316\u3055\u308c\u307e\u3059\u3002\u307e\u305f\u3001\u81ea\u91cd\u307e\u305f\u306f\u30a6\u30a8\u30a4\u30c8\u3092\u4f7f\u3063\u305f\u30c7\u30a3\u30c3\u30d7\u30b9\u3092\u6df1\u304f\u884c\u3046\u307b\u3069\u3001\u80f8\u7b4b\u306e\u6d3b\u6027\u5316\u3068\u5168\u4f53\u7684\u306a\u767a\u9054\u306e\u4e21\u65b9\u304c\u3055\u3089\u306b\u5f37\u5316\u3055\u308c\u308b\u3053\u3068\u306b\u3082\u7559\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u3068 <a href=\"https:\/\/www.hevyapp.com\/exercises\/chest-dip-weighted\/\">\u30c7\u30a3\u30c3\u30d7<\/a> \u4e3b\u306b\u5927\u80f8\u7b4b\u306e\u4e0b\u90e8\u3092\u935b\u3048\u307e\u3059\u3002\u30b8\u30e0\u3084\u81ea\u5b85\u3067\u884c\u3046\u3053\u306e\u80f8\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u540c\u6642\u306b\u524d\u90e8\u4e09\u89d2\u7b4b\u3068\u4e0a\u8155\u4e09\u982d\u7b4b\u3092\u935b\u3048\u306a\u304c\u3089\u3001\u4f53\u5e79\u3092\u5f37\u5316\u3057\u3066\u5b89\u5b9a\u3055\u305b\u307e\u3059\u3002<\/p>\n<p>\u3053\u3053\u3067\u7d39\u4ecb\u3057\u305f\u4ed6\u306e\u80f8\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u540c\u69d8\u306b\u3001\u30c7\u30a3\u30c3\u30d7\u30b9\u306b\u3082\u30c1\u30a7\u30b9\u30c8\u30c7\u30a3\u30c3\u30d7\u30b9\u3084\u30c8\u30e9\u30a4\u30bb\u30c3\u30d7\u30b9\u30c7\u30a3\u30c3\u30d7\u30b9\u306a\u3069\u3055\u307e\u3056\u307e\u306a\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3796\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest.jpg\" alt=\"\" width=\"720\" height=\"404\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest.jpg 720w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-Dip_Chest-608x341.jpg 608w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<h2>\u80f8\u7b4b\u640d\u50b7\u306e\u4e88\u9632\u3068\u8fc5\u901f\u306a\u80f8\u7b4b\u640d\u50b7\u30ea\u30cf\u30d3\u30ea\u306e\u30d2\u30f3\u30c8<\/h2>\n<p>\u3053\u306e\u8a18\u4e8b\u3067\u7d39\u4ecb\u3059\u308b 5 \u3064\u306e\u80f8\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u80f8\u7b4b\u306e\u5f37\u5316\u306b\u5f79\u7acb\u3061\u307e\u3059\u304c\u3001\u7279\u306b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u5b9f\u884c\u3059\u308b\u969b\u306b\u9069\u5207\u306a\u30d5\u30a9\u30fc\u30e0\u3068\u30c6\u30af\u30cb\u30c3\u30af\u3092\u9069\u7528\u3057\u306a\u3044\u5834\u5408\u306f\u3001\u80f8\u7b4b\u306e\u30b9\u30c8\u30ec\u30c3\u30c1\u306b\u3088\u3063\u3066\u80f8\u7b4b\u306e\u7dca\u5f35\u3084\u602a\u6211\u3092\u8d77\u3053\u3057\u3084\u3059\u304f\u306a\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u3053\u3068\u306b\u3082\u6ce8\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u305f\u3060\u3057\u3001\u4ee5\u4e0b\u306b\u6319\u3052\u308b 4 \u3064\u306e\u80f8\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u30d2\u30f3\u30c8\u306f\u3001\u80f8\u7b4b\u306e\u602a\u6211\u3092\u9632\u3050\u306e\u306b\u5927\u3044\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<h3>#1. \u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3092\u5fd8\u308c\u305a\u306b<\/h3>\n<p>\u3053\u306e\u30ac\u30a4\u30c9\u3067\u7d39\u4ecb\u3055\u308c\u3066\u3044\u308b\u80f8\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u524d\u306b\u306f\u3001\u5fc5\u305a\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3092\u884c\u3063\u3066\u304f\u3060\u3055\u3044\u3002\u4e0a\u534a\u8eab\u3001\u7279\u306b\u8155\u3001\u80a9\u3001\u80f8\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3057\u305f\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7 \u30eb\u30fc\u30c1\u30f3\u306b 5 \u5206\u304b\u3089 10 \u5206\u307b\u3069\u304b\u3051\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u9069\u5207\u306a\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u30eb\u30fc\u30c1\u30f3\u3092\u5b9f\u884c\u3059\u308b\u3053\u3068\u3067\u3001\u80f8\u7b4b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30bb\u30c3\u30b7\u30e7\u30f3\u3092\u958b\u59cb\u3059\u308b\u524d\u306b\u3001\u4e0a\u534a\u8eab\u306e\u53ef\u52d5\u6027\u3068\u8840\u6d41\u306e\u4e21\u65b9\u304c\u6539\u5584\u3055\u308c\u307e\u3059\u3002<\/p>\n<h3>#2. \u3086\u3063\u304f\u308a\u3068\u7740\u5b9f\u306b\u6bb5\u968e\u7684\u306b\u8ca0\u8377\u3092\u304b\u3051\u7d9a\u3051\u308b<\/h3>\n<p>\u80f8\u7b4b\u3092\u935b\u3048\u308b\u6700\u826f\u306e\u65b9\u6cd5\u306f\u3001\u8efd\u3044\u91cd\u91cf\u3067\u53cd\u5fa9\u56de\u6570\u3092\u591a\u304f\u3057\u3066\u80f8\u7b4b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u958b\u59cb\u3057\u3001\u305d\u306e\u5f8c\u3001\u91cd\u91cf\u306b\u5fdc\u3058\u3066\u4e2d\u7a0b\u5ea6\u304b\u3089\u4f4e\u3044\u53cd\u5fa9\u56de\u6570\u3067\u5f90\u3005\u306b\u91cd\u91cf\u3092\u5897\u3084\u3057\u3066\u3044\u304f\u3053\u3068\u3067\u3059\u3002<\/p>\n<p>\u6f38\u9032\u7684\u904e\u8ca0\u8377\u306e\u539f\u5247\u3092\u30bb\u30c3\u30b7\u30e7\u30f3\u306b\u9069\u7528\u3059\u308b\u3053\u3068\u3067\u3001\u80f8\u90e8\u3068\u80a9\u306e\u976d\u5e2f\u3084\u8171\u3078\u306e\u6df1\u523b\u306a\u8ca0\u62c5\u3092\u9632\u3050\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>#3. \u5b89\u5168\u3068\u602a\u6211\u306e\u4e88\u9632\u306e\u305f\u3081\u306b\u5b8c\u74a7\u306a\u30d5\u30a9\u30fc\u30e0\u3092\u7dad\u6301\u3059\u308b<\/h3>\n<p>\u5b89\u5168\u3068\u602a\u6211\u306e\u9632\u6b62\u306e\u305f\u3081\u306b\u3001\u5e38\u306b\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3092\u7dad\u6301\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u3053\u308c\u3092\u9054\u6210\u3059\u308b\u306b\u306f\u3001\u5e38\u306b\u30b9\u30e0\u30fc\u30ba\u3067\u5236\u5fa1\u3055\u308c\u305f\u3001\u304e\u304f\u3057\u3083\u304f\u3057\u305f\u308a\u8df3\u306d\u305f\u308a\u3057\u306a\u3044\u30b7\u30fc\u30e0\u30ec\u30b9\u306a\u52d5\u304d\u306b\u96c6\u4e2d\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u305d\u3046\u3059\u308b\u3053\u3068\u3067\u3001\u95a2\u7bc0\u3078\u306e\u8ca0\u62c5\u3092\u6700\u5c0f\u9650\u306b\u6291\u3048\u306a\u304c\u3089\u3001\u6700\u9069\u306a\u7b4b\u8089\u306e\u50cd\u304d\u3092\u78ba\u4fdd\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>#4. \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30bb\u30c3\u30b7\u30e7\u30f3\u306e\u30d0\u30e9\u30f3\u30b9\u3092\u4fdd\u3064<\/h3>\n<p>\u80f8\u90e8\u306e\u602a\u6211\u306e\u56de\u5fa9\u306b\u81a8\u5927\u306a\u6642\u9593\u3092\u8cbb\u3084\u3055\u306a\u3044\u3088\u3046\u306b\u3059\u308b\u306b\u306f\u3001\u30e9\u30c3\u30c8 \u30d7\u30eb\u30c0\u30a6\u30f3\u3084\u30ed\u30fc\u30a4\u30f3\u30b0\u306a\u3069\u306e\u80cc\u4e2d\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30d7\u30ed\u30b0\u30e9\u30e0\u306b\u7d44\u307f\u8fbc\u3080\u3053\u3068\u3067\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30d7\u30ed\u30b0\u30e9\u30e0\u306e\u30d0\u30e9\u30f3\u30b9\u3092\u5e38\u306b\u4fdd\u3064\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h2>\u80f8\u90e8\u640d\u50b7\u3092\u65e9\u304f\u56de\u5fa9\u3059\u308b\u305f\u3081\u306e\u30d2\u30f3\u30c8<\/h2>\n<p>\u4e0d\u5e78\u306b\u3082\u80f8\u90e8\u3092\u8ca0\u50b7\u3057\u305f\u305f\u3081\u306b\u80f8\u7b4b\u640d\u50b7\u306e\u30ea\u30cf\u30d3\u30ea\u3092\u53d7\u3051\u308b\u5fc5\u8981\u304c\u3042\u308b\u5834\u5408\u3001\u554f\u984c\u306e\u6839\u672c\u539f\u56e0\u3092\u5f37\u8abf\u3057\u3066\u56de\u5fa9\u3092\u5371\u3046\u304f\u3059\u308b\u3088\u3046\u306a\u3053\u3068\u306f\u7d76\u5bfe\u306b\u3057\u3066\u306f\u3044\u3051\u307e\u305b\u3093\u3002<\/p>\n<p>\u80f8\u90e8\u640d\u50b7\u306e\u56de\u5fa9\u6642\u9593\u3092\u77ed\u7e2e\u3059\u308b\u306b\u306f\u3001\u6b21\u306e\u3053\u3068\u3092\u884c\u3046\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>\u6c37\u3092\u5f53\u3066\u3066\u3088\u304f\u4f11\u3080<\/h3>\n<p>\u80f8\u90e8\u306e\u640d\u50b7\u306b\u4f34\u3046\u708e\u75c7\u3068\u75db\u307f\u306f\u3001\u554f\u984c\u306e\u3042\u308b\u90e8\u5206\u306b\u6c37\u3092\u5f53\u3066\u3066\u5341\u5206\u306b\u4f11\u3080\u3053\u3068\u3067\u5927\u5e45\u306b\u8efd\u6e1b\u3067\u304d\u307e\u3059\u3002\u6c37\u306f 1 \u56de\u306b\u3064\u304d 15 \uff5e 20 \u5206\u9593\u5f53\u3066\u30011 \u65e5\u306b\u4f55\u5ea6\u3067\u3082\u5f53\u3066\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>\u30a2\u30af\u30c6\u30a3\u30d6\u30ea\u30ab\u30d0\u30ea\u30fc\u306b\u53d6\u308a\u7d44\u3080<\/h3>\n<p>\u80f8\u90e8\u306e\u640d\u50b7\u3092\u65e9\u304f\u56de\u5fa9\u3055\u305b\u308b\u306b\u306f\u4f11\u606f\u304c\u4e0d\u53ef\u6b20\u3067\u3059\u304c\u3001\u7a4d\u6975\u7684\u306a\u56de\u5fa9\u306e\u91cd\u8981\u6027\u3092\u6c7a\u3057\u3066\u7121\u8996\u3057\u3066\u306f\u3044\u3051\u307e\u305b\u3093\u3002<\/p>\n<p>\u8efd\u3044\u30b9\u30c8\u30ec\u30c3\u30c1\u3084\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9\u30d0\u30f3\u30c9\u3092\u4f7f\u3063\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306a\u3069\u3001\u8efd\u3044\u904b\u52d5\u3092\u3059\u308b\u3053\u3068\u3067\u3001\u8840\u6db2\u5faa\u74b0\u3068\u53ef\u52d5\u6027\u306e\u4e21\u65b9\u3092\u6539\u5584\u3067\u304d\u307e\u3059\u3002\u305f\u3060\u3057\u3001\u554f\u984c\u3092\u60aa\u5316\u3055\u305b\u306a\u3044\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u5e38\u306b\u691c\u8a0e\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3797\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery.png\" alt=\"\" width=\"1200\" height=\"630\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery.png 1200w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-300x158.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-1024x538.png 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-768x403.png 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-18x9.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-561x295.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-1122x589.png 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-265x139.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-531x279.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-364x191.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-728x382.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-608x319.png 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-758x398.png 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/10\/Chest-recovery-1152x605.png 1152w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" 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<a href=\"https:\/\/anabolic-coach.com\/ja\/\u30d5\u30ea\u30fc\u30b3\u30fc\u30c1\u30f3\u30b0\/\">IFBB PRO\u3092\u7121\u6599\u3067<\/a> \u4eca\u65e5\u3002<\/p>\n<p><iframe title=\"YouTube \u52d5\u753b\u30d7\u30ec\u30fc\u30e4\u30fc\" src=\"https:\/\/www.youtube.com\/embed\/3JjBaUfXUio\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\u3002<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\u3002<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" 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