{"id":3925,"date":"2025-02-27T15:56:51","date_gmt":"2025-02-27T15:56:51","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3925"},"modified":"2025-03-03T11:35:44","modified_gmt":"2025-03-03T11:35:44","slug":"comprehensive-guide-to-muscle-recovery-and-the-best-treatments-for-muscle-strains","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ja\/\u7b4b\u8089\u306e\u56de\u5fa9\u3068\u7b4b\u8089\u306e\u7dca\u5f35\u306b\u5bfe\u3059\u308b\u6700\u826f\u306e\u6cbb\u7642\u6cd5\u306b\/","title":{"rendered":"\u7b4b\u8089\u306e\u56de\u5fa9\u3068\u7b4b\u8089\u306e\u7dca\u5f35\u306b\u5bfe\u3059\u308b\u6700\u826f\u306e\u6cbb\u7642\u6cd5\u306b\u95a2\u3059\u308b\u7dcf\u5408\u30ac\u30a4\u30c9"},"content":{"rendered":"<p>\u6d3b\u52d5\u7684\u306a\u4eba\u304c\u4f55\u3089\u304b\u306e\u7b4b\u8089\u640d\u50b7\u3092\u7d4c\u9a13\u3059\u308b\u3053\u3068\u306f\u73cd\u3057\u3044\u3053\u3068\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u7b4b\u8089\u640d\u50b7\u306e\u91cd\u75c7\u5ea6\u306f\u3001\u8efd\u3044\u7b4b\u8089\u306e\u7dca\u5f35\u304b\u3089\u3088\u308a\u6df1\u523b\u306a\u7b4b\u8089\u306e\u65ad\u88c2\u307e\u3067\u3055\u307e\u3056\u307e\u3067\u3059\u3002<\/p>\n<p>\u3057\u304b\u3057\u3001\u3069\u306e\u3088\u3046\u306a\u30bf\u30a4\u30d7\u306e\u7b4b\u8089\u640d\u50b7\u3067\u3042\u3063\u3066\u3082\u3001\u81ea\u5206\u304c\u60a3\u3063\u3066\u3044\u308b\u640d\u50b7\u306e\u30bf\u30a4\u30d7\u3068\u7b4b\u8089\u640d\u50b7\u306b\u5bfe\u3059\u308b\u6700\u9069\u306a\u6cbb\u7642\u6cd5\u3092\u7406\u89e3\u3057\u3066\u3044\u308c\u3070\u3001\u52b9\u679c\u7684\u306b\u56de\u5fa9\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e\u30ac\u30a4\u30c9\u3067\u306f\u3001\u7b4b\u8089\u640d\u50b7\u306e3\u3064\u306e\u4e3b\u306a\u7a0b\u5ea6\u3001\u7b4b\u8089\u640d\u50b7\u306e\u6cbb\u7652\u6bb5\u968e\u3001\u7b4b\u8089\u306e\u7dca\u5f35\u306b\u5bfe\u3059\u308b\u6700\u826f\u306e\u6cbb\u7642\u6cd5\u306a\u3069\u306b\u3064\u3044\u3066\u7406\u89e3\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>\u7b4b\u8089\u306e\u56de\u5fa9\u3068\u4fee\u5fa9\u306e\u305f\u3081\u306e\u6804\u990a\u3001\u305d\u3057\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306e\u7b4b\u8089\u640d\u50b7\u3092\u9632\u3050\u3055\u307e\u3056\u307e\u306a\u65b9\u6cd5\u3002<\/p>\n<h2>\u7b4b\u8089\u640d\u50b7\u306b\u3064\u3044\u3066\u77e5\u3063\u3066\u304a\u304f\u3079\u304d\u3053\u3068<\/h2>\n<p>\u307e\u305a\u7b2c\u4e00\u306b\u3001\u30ab\u30b8\u30e5\u30a2\u30eb\u306a\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u611b\u597d\u5bb6\u3067\u3042\u3063\u3066\u3082\u3001\u30a2\u30af\u30c6\u30a3\u30d6\u306a\u30dc\u30c7\u30a3\u30d3\u30eb\u30c0\u30fc\u3067\u3042\u3063\u3066\u3082\u3001\u7b4b\u8089\u306e\u640d\u50b7\u306f\u907f\u3051\u3089\u308c\u307e\u305b\u3093\u3002<\/p>\n<p>\u30a6\u30a7\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3046\u3068\u304d\u306f\u3044\u3064\u3067\u3082\u3001 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u8102\u80aa\u71c3\u713c\u306e\u305f\u3081\u306ehiit\u3068\u5b9a\u5e38\u6709\u9178\u7d20\u904b\u52d5\u306b\u3064\u3044\u3066\u77e5\/\">\u9ad8\u5f37\u5ea6\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08HIIT\uff09<\/a> \u9577\u6642\u9593\u306e\u6709\u9178\u7d20\u904b\u52d5\u30bb\u30c3\u30b7\u30e7\u30f3\u3067\u306f\u3001\u7b4b\u8089\u306b\u5927\u304d\u306a\u30b9\u30c8\u30ec\u30b9\u304c\u304b\u304b\u308a\u3001\u7b4b\u7e4a\u7dad\u304c\u904e\u5ea6\u306b\u4f38\u3073\u3066\u3001\u5fae\u7d30\u307e\u305f\u306f\u5927\u898f\u6a21\u306a\u7b4b\u8089\u306e\u65ad\u88c2\u306b\u3064\u306a\u304c\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u7b4b\u8089\u306e\u640d\u50b7\u306f\u3001\u7a81\u7136\u306e\u7b4b\u8089\u306e\u7dca\u5f35\u3001\u4e0d\u9069\u5207\u306a\u30d5\u30a9\u30fc\u30e0\u3084\u52d5\u4f5c\u3001\u904e\u5ea6\u306e\u529b\u306e\u4f7f\u7528\u306e\u7d50\u679c\u3068\u3057\u3066\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306b\u3088\u304f\u767a\u751f\u3057\u307e\u3059\u3002<\/p>\n<p>\u7b4b\u8089\u306e\u640d\u50b7\u306f\u640d\u50b7\u306e\u91cd\u75c7\u5ea6\u306b\u3088\u3063\u3066\u8aac\u660e\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u3001\u4e3b\u306b\u6b21\u306e 3 \u3064\u306e\u7b49\u7d1a\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>#1. \u30b0\u30ec\u30fc\u30c91:<\/h3>\n<p>1 \u3064\u76ee\u306f\u30b0\u30ec\u30fc\u30c9 1 \u3067\u3001\u5fae\u5c0f\u306a\u65ad\u88c2\u3092\u7279\u5fb4\u3068\u3059\u308b\u8efd\u5ea6\u306e\u7b4b\u8089\u306e\u7dca\u5f35\u3067\u3042\u308a\u3001\u3042\u308b\u7a0b\u5ea6\u306e\u4e0d\u5feb\u611f\u3068\u75db\u307f\u3092\u5f15\u304d\u8d77\u3053\u3059\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>#2. \u30b0\u30ec\u30fc\u30c92:<\/h3>\n<p>2 \u756a\u76ee\u306e\u30bf\u30a4\u30d7\u306e\u7b4b\u8089\u640d\u50b7\u306f\u30b0\u30ec\u30fc\u30c9 2 \u306e\u640d\u50b7\u306b\u5206\u985e\u3055\u308c\u3001\u4e3b\u306b\u4e2d\u7a0b\u5ea6\u306e\u7b4b\u8089\u306e\u7dca\u5f35\u3067\u3001\u9aa8\u683c\u7b4b\u306e\u90e8\u5206\u7684\u306a\u65ad\u88c2\u304c\u767a\u751f\u3057\u3001\u708e\u75c7\u3001\u4e0d\u5feb\u611f\u3001\u75db\u307f\u3001\u3055\u3089\u306b\u306f\u3042\u308b\u7a0b\u5ea6\u306e\u7b4b\u8089\u6a5f\u80fd\u306e\u4f4e\u4e0b\u3092\u5f15\u304d\u8d77\u3053\u3059\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>#3. \u30b0\u30ec\u30fc\u30c93:<\/h3>\n<p>\u7b4b\u8089\u640d\u50b7\u306e 3 \u756a\u76ee\u306e\u30ab\u30c6\u30b4\u30ea\u306f\u3001\u91cd\u5ea6\u306e\u7b4b\u8089\u306e\u7dca\u5f35\u3068\u7b4b\u8089\u306e\u65ad\u88c2\u3092\u7279\u5fb4\u3068\u3059\u308b\u30b0\u30ec\u30fc\u30c9 3 \u306e\u7b4b\u8089\u640d\u50b7\u3068\u3057\u3066\u8aac\u660e\u3055\u308c\u307e\u3059\u3002<\/p>\n<p>\u30b0\u30ec\u30fc\u30c9 3 \u306e\u7b4b\u8089\u640d\u50b7\u306f\u3001\u7b4b\u8089\u304c\u5b8c\u5168\u306b\u65ad\u88c2\u3057\u305f\u5834\u5408\u306b\u3088\u304f\u767a\u751f\u3057\u307e\u3059\u3002\u3053\u306e\u30bf\u30a4\u30d7\u306e\u640d\u50b7\u306f\u975e\u5e38\u306b\u6df1\u523b\u3067\u3001\u901a\u5e38\u306f\u5c02\u9580\u7684\u306a\u624b\u8853\u3068\u305d\u308c\u306b\u7d9a\u304f\u9577\u3044\u56de\u5fa9\u671f\u9593\u304c\u5fc5\u8981\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n<p>\u56de\u5fa9\u304a\u3088\u3073\u30ea\u30cf\u30d3\u30ea\u30c6\u30fc\u30b7\u30e7\u30f3\u306e\u8a08\u753b\u306f\u7b4b\u8089\u640d\u50b7\u306e\u7a0b\u5ea6\u306b\u3088\u3063\u3066\u7570\u306a\u308b\u305f\u3081\u3001\u81ea\u5206\u306e\u640d\u50b7\u3092\u8a55\u4fa1\u3059\u308b\u969b\u306b\u306f\u3001\u7b4b\u8089\u640d\u50b7\u306e\u7a0b\u5ea6\u3092 1 \u5ea6\u30012 \u5ea6\u3001\u307e\u305f\u306f 3 \u5ea6\u306b\u533a\u5225\u3067\u304d\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002<\/p>\n<p><iframe title=\"YouTube \u52d5\u753b\u30d7\u30ec\u30fc\u30e4\u30fc\" src=\"https:\/\/www.youtube.com\/embed\/GWBAcfI2uWg\" 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;\" 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;\" 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;\" 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;\" 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;\" 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;\" 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><\/iframe><\/p>\n<h2>\u7b4b\u8089\u640d\u50b7\u306b\u5bfe\u3059\u308b\u7406\u5b66\u7642\u6cd5\uff1aRICE \u306b\u3088\u308b\u8efd\u5ea6\u307e\u305f\u306f\u4e2d\u7a0b\u5ea6\u306e\u7b4b\u8089\u640d\u50b7\u306e\u6cbb\u7642<\/h2>\n<p>\u30b0\u30ec\u30fc\u30c91\u306e\u7b4b\u8089\u640d\u50b7\u306f\u3001\u4ee5\u4e0b\u306e\u65b9\u6cd5\u3067\u6cbb\u7642\u3067\u304d\u307e\u3059\u3002 <a href=\"https:\/\/upmc.ie\/blog\/orthopaedic-care\/how-to-use-the-r-i-c-e-method-for-treating-injuries#:~:text=What%20Is%20the%20R.I.C.E%20Treatment,get%20back%20to%20everyday%20activities.\">RICE\u6cbb\u7642<\/a> \u3053\u308c\u306f\u7b4b\u8089\u306e\u7dca\u5f35\u306b\u5bfe\u3059\u308b\u6700\u826f\u306e\u6cbb\u7642\u6cd5\u306e\u4e00\u3064\u3067\u3059\u3002<\/p>\n<p>RICE \u306f\u3001Rest (\u5b89\u9759)\u3001Ice (\u6c37)\u3001Compression (\u5727\u8feb)\u3001Elevation (\u6319\u4e0a) \u306e\u982d\u6587\u5b57\u3092\u3068\u3063\u305f\u3082\u306e\u3067\u3059\u3002\u3053\u308c\u306f\u3001\u8efd\u5ea6\u306e\u7b4b\u8089\u640d\u50b7\u306b\u3088\u308b\u4e0d\u5feb\u611f\u3084\u75db\u307f\u3092\u5373\u5ea7\u306b\u548c\u3089\u3052\u308b\u305f\u3081\u306b\u5f93\u3046\u3079\u304d\u521d\u671f\u6cbb\u7642\u30d7\u30ed\u30c8\u30b3\u30eb\u3067\u3042\u308a\u3001\u6b21\u306e\u3088\u3046\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n<h3>\u4f11\u3080\uff1a<\/h3>\n<p>\u7b4b\u8089\u306e\u640d\u50b7\u3092\u60aa\u5316\u3055\u305b\u308b\u53ef\u80fd\u6027\u306e\u3042\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u300124 \uff5e 72 \u6642\u9593\u306e\u9593\u306f\u4e2d\u6b62\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>\u6c37\uff1a<\/h3>\n<p>\u708e\u75c7\u3084\u816b\u308c\u3092\u8efd\u6e1b\u3059\u308b\u305f\u3081\u306b\u306f\u30011 \u65e5\u306b\u6570\u6642\u9593\u30011 \u56de\u306b\u3064\u304d 15 \uff5e 20 \u5206\u9593\u3001\u602a\u6211\u306e\u7b87\u6240\u306b\u30a2\u30a4\u30b9\u30d1\u30c3\u30af\u3092\u5f53\u3066\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>\u5727\u7e2e\uff1a<\/h3>\n<p>\u904e\u5ea6\u306e\u708e\u75c7\u3084\u816b\u308c\u3092\u8efd\u6e1b\u3059\u308b\u306b\u306f\u3001\u7b4b\u8089\u306e\u640d\u50b7\u90e8\u4f4d\u306b\u5727\u8feb\u5305\u5e2f\u3092\u5dfb\u304f\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>\u6a19\u9ad8:<\/h3>\n<p>\u7b4b\u8089\u306e\u640d\u50b7\u90e8\u4f4d\u306e\u708e\u75c7\u3068\u8840\u6db2\u306e\u6e9c\u307e\u308a\u3092\u6700\u5c0f\u9650\u306b\u6291\u3048\u308b\u306b\u306f\u3001\u640d\u50b7\u3057\u305f\u9aa8\u683c\u7b4b\u3092\u9ad8\u304f\u4e0a\u3052\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>RICE \u30d7\u30ed\u30c8\u30b3\u30eb\u306b\u5f93\u3046\u3053\u3068\u3067\u3001\u708e\u75c7\u3092\u8efd\u6e1b\u3057\u3001\u75db\u307f\u3084\u4e0d\u5feb\u611f\u3092\u548c\u3089\u3052\u3001\u8ca0\u50b7\u3057\u305f\u7b4b\u8089\u3092\u5b89\u5b9a\u3055\u305b\u3066\u3001\u8ca0\u50b7\u3057\u305f\u7b4b\u8089\u306e\u3055\u3089\u306a\u308b\u640d\u50b7\u3092\u9632\u3050\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3927\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment.png\" alt=\"\" width=\"1500\" height=\"1000\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment.png 1500w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-300x200.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-1024x683.png 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-768x512.png 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-18x12.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-561x374.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-1122x748.png 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-265x177.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-531x354.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-364x243.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-728x485.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-608x405.png 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-758x505.png 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/rice-treatment-1152x768.png 1152w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/p>\n<h2>\u77e5\u3063\u3066\u304a\u304f\u3079\u304d\u7b4b\u8089\u640d\u50b7\u306e\u6cbb\u7652\u6bb5\u968e<\/h2>\n<p>\u7b4b\u8089\u95a2\u9023\u306e\u602a\u6211\u304b\u3089\u56de\u5fa9\u3059\u308b\u969b\u306b\u306f\u3001\u4e3b\u306b\u6b21\u306e 3 \u3064\u306e\u6bb5\u968e\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>\u30b9\u30c6\u30fc\u30b8 #1: \u708e\u75c7\u671f<\/h3>\n<p>\u708e\u75c7\u6bb5\u968e\u306f\u901a\u5e38 72 \u6642\u9593\u7d9a\u304d\u3001\u7b4b\u8089\u640d\u50b7\u3092\u53d7\u3051\u305f\u65e5\u304b\u3089\u59cb\u307e\u308a\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e\u6bb5\u968e\u3067\u306f\u3001\u708e\u75c7\u3084\u816b\u308c\u3092\u8efd\u6e1b\u3059\u308b\u305f\u3081\u306b\u3001\u5b89\u9759\u306b\u3057\u3066\u554f\u984c\u306e\u3042\u308b\u90e8\u4f4d\u306b\u30a2\u30a4\u30b9\u30d1\u30c3\u30af\u3092\u5f53\u3066\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u3053\u308c\u306b\u52a0\u3048\u3066\u3001\u4f53\u5185\u304b\u3089\u306e\u56de\u5fa9\u3092\u65e9\u3081\u308b\u305f\u3081\u306b\u3001\u6297\u708e\u75c7\u4f5c\u7528\u306e\u3042\u308b\u98df\u54c1\u3092\u6442\u53d6\u3059\u308b\u3053\u3068\u306b\u3082\u91cd\u70b9\u3092\u7f6e\u304f\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>\u30b9\u30c6\u30fc\u30b8 #2: \u4fee\u5fa9\u30d5\u30a7\u30fc\u30ba<\/h3>\n<p>\u4fee\u5fa9\u6bb5\u968e\u306f\u901a\u5e38 3 \u65e5\u304b\u3089 21 \u65e5\u9593\u7d9a\u304d\u3001\u3053\u306e\u9593\u306b\u4f53\u306f\u771f\u65b0\u3057\u3044\u7b4b\u7e4a\u7dad\u3092\u5f62\u6210\u3057\u59cb\u3081\u307e\u3059\u3002<\/p>\n<p>\u8efd\u3044\u30b9\u30c8\u30ec\u30c3\u30c1\u3001\u5236\u5fa1\u3055\u308c\u305f\u53ef\u52d5\u6027\u3084\u52d5\u304d\u306b\u3088\u3063\u3066\u3001\u3055\u3089\u306b\u8fc5\u901f\u306a\u6cbb\u7652\u3092\u4fc3\u9032\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>\u3053\u308c\u3092\u3001\u7b4b\u8089\u7d44\u7e54\u306e\u518d\u751f\u3092\u4fc3\u9032\u3059\u308b\u9069\u5207\u306a\u98df\u4e8b\u3068\u6804\u990a\u8a08\u753b\u3067\u30d0\u30c3\u30af\u30a2\u30c3\u30d7\u3057\u307e\u3059\u3002<\/p>\n<h3>\u30b9\u30c6\u30fc\u30b8 #3: \u6539\u9020\u6bb5\u968e<\/h3>\n<p>\u518d\u69cb\u7bc9\u6bb5\u968e\u306f\u3001\u7b4b\u8089\u306e\u640d\u50b7\u304c\u767a\u751f\u3057\u305f\u65e5\u304b\u3089 3 \u9031\u9593\u304b\u3089 6 \u304b\u6708\u306e\u9593\u306b\u59cb\u307e\u308a\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e\u6bb5\u968e\u3067\u306f\u3001\u7b4b\u7e4a\u7dad\u3092\u5f37\u5316\u3057\u3001\u7b4b\u8089\u306e\u6210\u9577\u3092\u4fc3\u3059\u305f\u3081\u306b\u3001\u6f38\u9032\u7684\u904e\u8ca0\u8377\u306b\u3088\u308b\u30a6\u30a7\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30bb\u30c3\u30b7\u30e7\u30f3\u3092\u518d\u958b\u3057\u307e\u3059\u3002<\/p>\n<p>\u5404\u6bb5\u968e\u3092\u6025\u3044\u3067\u9032\u3081\u308b\u3068\u602a\u6211\u304c\u60aa\u5316\u3057\u3001\u56de\u5fa9\u306b\u3055\u3089\u306b\u6642\u9593\u304c\u304b\u304b\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u305f\u3081\u3001\u5e38\u306b\u6642\u9593\u3092\u304b\u3051\u3066\u6bb5\u968e\u7684\u306b\u9032\u3081\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h2>\u7b4b\u8089\u306e\u7dca\u5f35\u3092\u7652\u3059\u30d9\u30b9\u30c8\u306a\u6cbb\u7642\u6cd55\u9078<\/h2>\n<p>RICE \u7642\u6cd5\u4ee5\u5916\u306b\u3082\u3001\u6cbb\u7652\u3092\u65e9\u3081\u308b\u305f\u3081\u306b\u63a1\u7528\u3067\u304d\u308b\u6cbb\u7642\u6cd5\u306f\u6570\u591a\u304f\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u7b4b\u8089\u306e\u7dca\u5f35\u306b\u6700\u9069\u306a\u6cbb\u7642\u6cd5 5 \u3064\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n<h3>#1. \u7b4b\u8089\u640d\u50b7\u306b\u5bfe\u3059\u308b\u7406\u5b66\u7642\u6cd5<\/h3>\n<p>\u7b4b\u8089\u306e\u786c\u76f4\u3092\u9632\u304e\u3001\u7b4b\u8089\u306e\u6a5f\u80fd\u3092\u5b8c\u5168\u306b\u56de\u5fa9\u3059\u308b\u306b\u306f\u3001\u53d7\u52d5\u30b9\u30c8\u30ec\u30c3\u30c1\u306b\u3088\u308b\u53ef\u52d5\u57df\u306e\u6539\u5584\u3001\u9060\u5fc3\u6027\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3001\u30d5\u30a9\u30fc\u30e0\u30ed\u30fc\u30ea\u30f3\u30b0\u3001\u7b4b\u819c\u3001\u30d0\u30e9\u30f3\u30b9\u3068\u5354\u8abf\u6027\u30c9\u30ea\u30eb\u306a\u3069\u306e\u5c02\u9580\u7684\u306a\u7406\u5b66\u7642\u6cd5\u3068\u30ea\u30cf\u30d3\u30ea\u30c6\u30fc\u30b7\u30e7\u30f3\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u52b9\u679c\u7684\u3067\u3059\u3002<\/p>\n<h3>#2. \u30de\u30c3\u30b5\u30fc\u30b8\u7642\u6cd5<\/h3>\n<p>\u30de\u30c3\u30b5\u30fc\u30b8\u7642\u6cd5\u3067\u306f\u3001\u56de\u5fa9\u4e2d\u306e\u7b4b\u8089\u7d44\u7e54\u306e\u8840\u6db2\u5faa\u74b0\u3092\u6539\u5584\u3057\u3001\u540c\u6642\u306b\u7622\u75d5\u7d44\u7e54\u3092\u5206\u89e3\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>#3. \u6e29\u71b1\u7642\u6cd5<\/h3>\n<p>\u6e29\u71b1\u7642\u6cd5\u306f\u30ea\u30cf\u30d3\u30ea\u30c6\u30fc\u30b7\u30e7\u30f3\u306e\u5f8c\u534a\u3067\u958b\u59cb\u3067\u304d\u3001\u8840\u6d41\u3092\u6539\u5584\u3067\u304d\u307e\u3059\u3002\u6e29\u71b1\u7642\u6cd5\u306f\u7b4b\u8089\u7d44\u7e54\u306e\u5f3e\u529b\u6027\u3082\u5411\u4e0a\u3055\u305b\u307e\u3059\u3002<\/p>\n<h3>#4. \u96fb\u6c17\u523a\u6fc0\uff08E-Stim\uff09\u7642\u6cd5<\/h3>\n<p>E-Stim \u7642\u6cd5\u306f\u3001\u4e0d\u5feb\u611f\u3084\u75db\u307f\u3092\u8efd\u6e1b\u3059\u308b\u3068\u540c\u6642\u306b\u3001\u4f11\u7720\u4e2d\u306e\u7b4b\u7e4a\u7dad\u3092\u6d3b\u6027\u5316\u3059\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<h3>#5. \u6297\u708e\u75c7\u85ac\uff08NSAID\uff09<\/h3>\n<p>\u6297\u708e\u75c7\u85ac\u306e\u4f7f\u7528\u306f\u3001\u7b4b\u8089\u640d\u50b7\u306b\u4f34\u3046\u708e\u75c7\u3084\u816b\u308c\u3001\u75db\u307f\u306e\u4e21\u65b9\u3092\u8efd\u6e1b\u3059\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<p>\u30a4\u30d6\u30d7\u30ed\u30d5\u30a7\u30f3\u306f <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK547742\/\">NSAIDs<\/a> \u7b4b\u8089\u306e\u640d\u50b7\u306b\u3088\u308b\u75db\u307f\u3092\u548c\u3089\u3052\u308b\u305f\u3081\u306b\u6442\u53d6\u3067\u304d\u308b\u3082\u306e\u3002<\/p>\n<p>\u305f\u3060\u3057\u3001NSAID \u3092\u8aa4\u7528\u3057\u305f\u308a\u4e71\u7528\u3057\u305f\u308a\u3059\u308b\u3068\u9577\u671f\u7684\u306a\u5065\u5eb7\u4e0a\u306e\u554f\u984c\u3092\u5f15\u304d\u8d77\u3053\u3059\u53ef\u80fd\u6027\u304c\u3042\u308b\u305f\u3081\u3001\u6ce8\u610f\u304c\u5fc5\u8981\u3067\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3929\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury.jpg\" alt=\"\" width=\"1300\" height=\"700\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury.jpg 1300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-300x162.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-1024x551.jpg 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-768x414.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-561x302.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-1122x604.jpg 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-265x143.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-531x286.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-364x196.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-728x392.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-608x327.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-758x408.jpg 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/muscle-injury-1152x620.jpg 1152w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/p>\n<h2>\u7b4b\u8089\u306e\u56de\u5fa9\u3068\u4fee\u5fa9\u306e\u305f\u3081\u306e\u6804\u990a<\/h2>\n<p>\u7406\u5b66\u7642\u6cd5\u306f\u7b4b\u8089\u306e\u56de\u5fa9\u3068\u4fee\u5fa9\u3092\u4fc3\u9032\u3059\u308b\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u304c\u3001\u9069\u5207\u306a\u6804\u990a\u8a08\u753b\u306f\u4f53\u5185\u304b\u3089\u306e\u30ea\u30cf\u30d3\u30ea\u3092\u65e9\u3081\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<p>\u98df\u4e8b\u306b\u306f\u3001\u6b21\u306e\u3088\u3046\u306a\u5fc5\u9808\u306e\u30de\u30af\u30ed\u6804\u990a\u7d20\u3068\u30df\u30af\u30ed\u6804\u990a\u7d20\u3092\u542b\u3081\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>\u30bf\u30f3\u30d1\u30af\u8cea<\/h3>\n<p>\u5375\u3001\u8c46\u985e\u3001\u9b5a\u3001\u4e73\u88fd\u54c1\u3001\u9d8f\u8089\u306a\u3069\u306e\u30bf\u30f3\u30d1\u30af\u8cea\u306f\u3001\u640d\u50b7\u3057\u305f\u7b4b\u8089\u7d44\u7e54\u306e\u7d20\u65e9\u3044\u4fee\u5fa9\u306b\u6700\u9069\u3067\u3059\u3002<\/p>\n<h3>\u30aa\u30e1\u30ac3\u8102\u80aa\u9178<\/h3>\n<p>\u30af\u30eb\u30df\u3001\u4e9c\u9ebb\u4ec1\u3001\u30b5\u30fc\u30e2\u30f3\u306a\u3069\u306e\u98df\u54c1\u306b\u542b\u307e\u308c\u308b\u30aa\u30e1\u30ac3\u8102\u80aa\u9178\u3092\u6442\u53d6\u3059\u308b\u3068\u3001\u7b4b\u8089\u7d44\u7e54\u306e\u816b\u308c\u3084\u708e\u75c7\u3092\u5927\u5e45\u306b\u8efd\u6e1b\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>\u30d3\u30bf\u30df\u30f3C<\/h3>\n<p>\u30d3\u30bf\u30df\u30f3 C \u306f\u30b3\u30e9\u30fc\u30b2\u30f3\u3092\u5897\u3084\u3057\u3001\u640d\u50b7\u3057\u305f\u7b4b\u8089\u7d44\u7e54\u306e\u65e9\u671f\u6cbb\u7652\u3092\u4fc3\u9032\u3059\u308b\u306e\u306b\u6700\u9069\u3067\u3059\u3002<\/p>\n<p>1\u65e5\u306b\u5fc5\u8981\u306a\u30d3\u30bf\u30df\u30f3 C \u306f\u30d4\u30fc\u30de\u30f3\u3084\u67d1\u6a58\u985e\u304b\u3089\u6442\u53d6\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>\u30de\u30b0\u30cd\u30b7\u30a6\u30e0\u3068\u30ab\u30ea\u30a6\u30e0<\/h3>\n<p>\u30de\u30b0\u30cd\u30b7\u30a6\u30e0\u3068\u30ab\u30ea\u30a6\u30e0\u306f\u3001\u7d30\u80de\u30ec\u30d9\u30eb\u3067\u7b4b\u8089\u306e\u7d20\u65e9\u3044\u4fee\u5fa9\u3092\u4fc3\u9032\u3057\u306a\u304c\u3089\u3001\u7b4b\u8089\u306e\u3051\u3044\u308c\u3093\u3092\u4e88\u9632\u3057\u3001\u7de9\u548c\u3059\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<p>\u30d0\u30ca\u30ca\u3001\u30ca\u30c3\u30c4\u3001\u307b\u3046\u308c\u3093\u8349\u306a\u3069\u306e\u98df\u54c1\u3092\u6442\u53d6\u3059\u308b\u3053\u3068\u3067\u30011\u65e5\u306e\u30de\u30b0\u30cd\u30b7\u30a6\u30e0\u3068\u30ab\u30ea\u30a6\u30e0\u306e\u6442\u53d6\u91cf\u3092\u5f97\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3>\u6c34\u5206\u88dc\u7d66<\/h3>\n<p>\u6bce\u65e5\u5341\u5206\u306a\u91cf\u306e\u6c34\u3092\u98f2\u3080\u3068\u3001\u4f53\u5185\u306e\u6709\u5bb3\u306a\u4ee3\u8b1d\u8001\u5ec3\u7269\u3092\u6392\u51fa\u3067\u304d\u308b\u3060\u3051\u3067\u306a\u304f\u3001\u96fb\u89e3\u8cea\u3092\u88dc\u7d66\u3057\u3066\u9069\u5207\u306a\u7b4b\u8089\u6a5f\u80fd\u3092\u7dad\u6301\u3067\u304d\u308b\u3088\u3046\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n<h2>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306e\u7b4b\u8089\u640d\u50b7\u3092\u9632\u30505\u3064\u306e\u30d2\u30f3\u30c8<\/h2>\n<p>\u91cd\u5ea6\u306e\u7b4b\u8089\u640d\u50b7\u3092\u907f\u3051\u308b\u305f\u3081\u306b\u3001\u6b21\u306e5\u3064\u306e\u30d2\u30f3\u30c8\u3092\u53c2\u8003\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3068\u30af\u30fc\u30eb\u30c0\u30a6\u30f3\u304c\u602a\u6211\u306e\u4e88\u9632\u306b\u4e0d\/\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306e\u7b4b\u8089\u640d\u50b7\u3092\u9632\u3050<\/a> \u4ee5\u4e0b\u3001\u975e\u5e38\u306b\u771f\u5263\u306b\u3002<\/p>\n<h3>#1. \u9069\u5207\u306a\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3092\u884c\u3046<\/h3>\n<p>\u6fc0\u3057\u3044\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u53d6\u308a\u7d44\u3080\u524d\u306b\u3001\u5341\u5206\u306a\u6642\u9593\u3092\u304b\u3051\u3066\u9069\u5207\u306a\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3092\u884c\u3046\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u30a6\u30a7\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30bb\u30c3\u30b7\u30e7\u30f3\u306e\u524d\u306b\u3001\u6d3b\u6027\u5316\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3001\u52d5\u7684\u30b9\u30c8\u30ec\u30c3\u30c1\u3001\u3055\u3089\u306b\u306f\u53ef\u52d5\u6027\u30c9\u30ea\u30eb\u3092\u6570\u5206\u9593\u884c\u3044\u307e\u3059\u3002<\/p>\n<h3>#2. \u652f\u3048\u308b\u7b4b\u8089\u304c\u5f37\u5316\u3055\u308c\u3066\u3044\u308b\u3053\u3068\u3092\u78ba\u8a8d\u3059\u308b<\/h3>\n<p>\u5b89\u5b9a\u7b4b\u304c\u5f31\u3044\u3068\u3001\u4e3b\u8981\u306a\u7b4b\u8089\u7fa4\u306b\u591a\u5927\u306a\u30b9\u30c8\u30ec\u30b9\u3068\u7dca\u5f35\u304c\u304b\u304b\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002\u3057\u305f\u304c\u3063\u3066\u3001\u652f\u3048\u3068\u306a\u308b\u7b4b\u8089\u304c\u5f37\u5316\u3055\u308c\u3066\u3044\u308b\u3053\u3068\u3092\u78ba\u8a8d\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>#3. \u6f38\u9032\u7684\u904e\u8ca0\u8377<\/h3>\n<p>\u7a81\u7136\u306e\u7b4b\u8089\u306e\u640d\u50b7\u3092\u9632\u304e\u306a\u304c\u3089\u7b4b\u8089\u306e\u6210\u9577\u3092\u7dad\u6301\u3059\u308b\u305f\u3081\u306b\u306f\u3001\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30d7\u30ed\u30b0\u30e9\u30e0\u306e\u904e\u7a0b\u3067\u5f90\u3005\u306b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u5f37\u5ea6\u3092\u4e0a\u3052\u3001\u91cd\u91cf\u3092\u7740\u5b9f\u306b\u5897\u3084\u3057\u3066\u6f38\u9032\u7684\u8ca0\u8377\u3092\u304b\u3051\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>#4. \u4f53\u304c\u767a\u3059\u308b\u30e1\u30c3\u30bb\u30fc\u30b8\u306b\u6ce8\u610f\u3092\u6255\u3046<\/h3>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306b\u75db\u307f\u3092\u611f\u3058\u305f\u3089\u3001\u305d\u308c\u306f\u4f53\u304c\u3042\u306a\u305f\u306b\u3086\u3063\u304f\u308a\u4f11\u3080\u3088\u3046\u306b\u4f1d\u3048\u3066\u3044\u308b\u30b5\u30a4\u30f3\u3067\u3059\u3002\u3067\u3059\u304b\u3089\u3001\u4f53\u304b\u3089\u3053\u306e\u8b66\u544a\u30b5\u30a4\u30f3\u304c\u51fa\u305f\u6642\u306f\u3001\u4f11\u61a9\u3057\u3066\u4f11\u3080\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<h3>#5. \u5e38\u306b\u6c34\u5206\u3092\u88dc\u7d66\u3057\u3001\u9069\u5207\u306b\u98df\u4e8b\u3092\u6442\u308b<\/h3>\n<p>\u5e38\u306b\u6c34\u5206\u3092\u88dc\u7d66\u3057\u3001\u9069\u5207\u306a\u98df\u4e8b\u3092\u6442\u308b\u3053\u3068\u3067\u3001\u7b4b\u8089\u306e\u640d\u50b7\u304b\u3089\u306e\u65e9\u671f\u6cbb\u7652\u3092\u4fc3\u9032\u3059\u308b\u305f\u3081\u306b\u5fc5\u8981\u306a\u6804\u990a\u3092\u4f53\u306b\u4e0e\u3048\u3001\u540c\u6642\u306b\u7b4b\u8089\u306e\u6210\u9577\u3068\u7b4b\u529b\u306e\u5897\u5f37\u3092\u4fc3\u3057\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3928\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips.png\" alt=\"\" width=\"2048\" height=\"1072\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips.png 2048w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-300x157.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-1024x536.png 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-768x402.png 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-1536x804.png 1536w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-18x9.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-561x294.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-1122x587.png 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-265x139.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-531x278.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-364x191.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-728x381.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-608x318.png 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-758x397.png 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2025\/02\/5-training-tips-1152x603.png 1152w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/><\/p>\n<h2>\u7d50\u8ad6<\/h2>\n<p>\u7b4b\u8089\u306e\u640d\u50b7\u306b\u5bfe\u3059\u308b\u6700\u9069\u306a\u6cbb\u7642\u6cd5\u306f\u3001\u7b4b\u8089\u306e\u640d\u50b7\u306e\u91cd\u75c7\u5ea6\u306b\u3088\u3063\u3066\u7570\u306a\u308a\u307e\u3059\u3002\u8efd\u5ea6\u306e\u640d\u50b7\u306e\u5834\u5408\u306f\u3001\u5341\u5206\u306a\u4f11\u606f\u3001\u9069\u5207\u306a\u6804\u990a\u8a08\u753b\u3001\u6c34\u5206\u88dc\u7d66\u3092\u4f34\u3046\u7c21\u5358\u306a RICE \u51e6\u7f6e\u3067\u5341\u5206\u3067\u3059\u3002<\/p>\n<p>\u305f\u3060\u3057\u3001\u7b4b\u8089\u306e\u640d\u50b7\u304c\u91cd\u5ea6\u306e\u5834\u5408\u306f\u3001\u602a\u6211\u306e\u518d\u767a\u3092\u9632\u304e\u306a\u304c\u3089\u65e9\u671f\u306e\u6cbb\u7652\u3092\u4fc3\u9032\u3059\u308b\u305f\u3081\u306b\u3001\u3088\u308a\u5c02\u9580\u7684\u306a\u6cbb\u7642\u304c\u5fc5\u8981\u306b\u306a\u308b\u5834\u5408\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u7d50\u5c40\u306e\u3068\u3053\u308d\u3001\u904b\u52d5\u3059\u308b\u3068\u304d\u306f\u3044\u3064\u3067\u3082\u81ea\u5206\u306e\u4f53\u306b\u8033\u3092\u50be\u3051\u3001\u7b4b\u8089\u3092\u640d\u50b7\u306e\u5371\u6a5f\u306b\u7015\u3055\u305b\u3066\u3044\u308b\u304b\u3082\u3057\u308c\u306a\u3044\u3068\u3044\u3046\u5146\u5019\u3092\u898b\u3064\u3051\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u7279\u6b8a\u306a\u7b4b\u8089\u640d\u50b7\u306b\u5bfe\u3059\u308b\u500b\u5225\u306e\u56de\u5fa9\u30d7\u30ed\u30b0\u30e9\u30e0\u304c\u5fc5\u8981\u306a\u5834\u5408\u306f\u3001\u5c02\u9580\u5bb6\u306b\u76f8\u8ac7\u3057\u3066\u304f\u3060\u3055\u3044\u3002 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u30d5\u30ea\u30fc\u30b3\u30fc\u30c1\u30f3\u30b0\/\">\u7121\u6599\u30b3\u30fc\u30c1\u30f3\u30b0<\/a> \u4eca\u65e5\u3002<\/p>","protected":false},"excerpt":{"rendered":"<p>\u6d3b\u52d5\u7684\u306a\u4eba\u306a\u3089\u8ab0\u3067\u3082\u3001\u4f55\u3089\u304b\u306e\u7b4b\u8089\u640d\u50b7\u3092\u7d4c\u9a13\u3059\u308b\u3053\u3068\u306f\u73cd\u3057\u304f\u3042\u308a\u307e\u305b\u3093\u3002\u7b4b\u8089\u640d\u50b7\u306e\u7a0b\u5ea6\u306f\u3001\u8efd\u5ea6\u306e\u7b4b\u8089\u306e\u7dca\u5f35\u304b\u3089\u91cd\u5ea6\u306e\u8089\u96e2\u308c\u307e\u3067\u69d8\u3005\u3067\u3059\u3002\u3057\u304b\u3057\u3001\u3069\u306e\u3088\u3046\u306a\u7a2e\u985e\u306e\u7b4b\u8089\u640d\u50b7\u3067\u3042\u3063\u3066\u3082\u3001\u6b21\u306e\u3053\u3068\u3092\u7406\u89e3\u3057\u3066\u3044\u308c\u3070\u3001\u52b9\u679c\u7684\u306b\u56de\u5fa9\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002[\u2026] <a class=\"g1-link g1-link-more\" 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