{"id":1098,"date":"2025-06-16T14:47:12","date_gmt":"2025-06-16T05:47:12","guid":{"rendered":"http:\/\/health.body-design.org\/?p=1098"},"modified":"2025-09-12T08:05:25","modified_gmt":"2025-09-11T23:05:25","slug":"%e7%ad%8b%e5%8a%9b%e3%82%a2%e3%83%83%e3%83%97%e3%81%af6%e7%a7%92%e4%bb%a5%e4%b8%8b%e3%81%ae%e3%82%b9%e3%83%94%e3%83%bc%e3%83%89%e3%80%81%e3%83%88%e3%83%ac%e3%83%bc%e3%83%8b%e3%83%b3%e3%82%b0%e5%8a%b9","status":"publish","type":"post","link":"https:\/\/health.body-design.org\/?p=1098","title":{"rendered":"\u7b4b\u529b\u30a2\u30c3\u30d7\u306e\u79d8\u8a23\uff5c6\u79d2\u4ee5\u4e0b\u306e\u904b\u52d5\u30b9\u30d4\u30fc\u30c9\u3068\u9031\u5358\u4f4d\u306e\u7dcf\u8ca0\u8377\u91cf\u304c\u30ab\u30ae\uff01"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u6b21<\/p>\n<span 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class=\"wp-block-heading\" id=\"cf003834-36e8-47a6-a923-453f57795716\"><span class=\"ez-toc-section\" id=\"%E7%AD%8B%E5%8A%9B%E5%90%91%E4%B8%8A%E3%81%AE%E9%8D%B5%E3%81%AF%E3%80%8C%E7%A5%9E%E7%B5%8C%E6%B4%BB%E5%8B%95%E3%81%AE%E9%81%A9%E5%BF%9C%E3%80%8D%EF%BD%9C%E9%80%9F%E7%AD%8B%E7%B7%9A%E7%B6%AD%E3%81%AE%E5%8B%95%E5%93%A1%E3%81%8C%E9%87%8D%E8%A6%81\"><\/span>\u7b4b\u529b\u5411\u4e0a\u306e\u9375\u306f\u300c\u795e\u7d4c\u6d3b\u52d5\u306e\u9069\u5fdc\u300d\uff5c\u901f\u7b4b\u7dda\u7dad\u306e\u52d5\u54e1\u304c\u91cd\u8981<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/08\/nervous.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"456\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/08\/nervous.jpg\" alt=\"\u30cb\u30e5\u30fc\u30ed\u30f3\" class=\"wp-image-724\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/08\/nervous.jpg 640w, https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/08\/nervous-300x214.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure>\n\n\n\n<p id=\"7c8c79f2-f036-447a-92fc-be17ca91fb63\">\u7b4b\u80a5\u5927\u3068\u7b4b\u529b\u5897\u5f37\u3067\u6700\u9069\u306a\u52d5\u4f5c\u30b9\u30d4\u30fc\u30c9\u304c\u7570\u306a\u308b\u7406\u7531\u3068\u3057\u3066\u3001\u795e\u7d4c\u6d3b\u52d5\u306e\u9069\u5fdc\u304c\u6df1\u304f\u95a2\u308f\u3063\u3066\u3044\u308b\u3068\u8003\u3048\u3089\u308c\u3066\u3044\u307e\u3059\u3002<br>\u7b4b\u529b\u3092\u9ad8\u3081\u308b\u76ee\u7684\u306e\u5834\u5408\u3001\u5f37\u3044\u529b\u3092\u7d20\u65e9\u304f\u767a\u63ee\u3057\u3001\u53ce\u7e2e\u901f\u5ea6\u306e\u901f\u3044\u30bf\u30a4\u30d7II\u7dda\u7dad\uff08\u901f\u7b4b\u7dda\u7dad\uff09\u3092\u52b9\u7387\u7684\u306b\u935b\u3048\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p id=\"3f099323-e80e-4686-9926-9c6011b53c52\">\u305d\u306e\u305f\u70ba\u306b\u306f\u3001\u7b4b\u80a5\u5927\u3092\u76ee\u7684\u3068\u3057\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3088\u308a\u3082\u3001\u3088\u308a\u901f\u3044\u904b\u52d5\u30b9\u30d4\u30fc\u30c9\u3067\u3001\u304b\u3064\u9ad8\u5f37\u5ea6\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3046\u3053\u3068\u304c\u6709\u52b9\u306b\u306a\u308a\u307e\u3059\u3002<br>\u3053\u306e\u3088\u3046\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u7e70\u308a\u8fd4\u3057\u884c\u3046\u3053\u3068\u3067\u3001\u8133\u304b\u3089\u7b4b\u8089\u3078\u306e\u6307\u4ee4\u4f1d\u9054\u304c\u6539\u5584\u3055\u308c\u3001\u3088\u308a\u591a\u304f\u306e\u30bf\u30a4\u30d7II\u7dda\u7dad\u3092\u52b9\u7387\u7684\u306b\u52d5\u54e1\u3067\u304d\u308b\u3088\u3046\u306b\u306a\u308a\u307e\u3059\u3002<br>\u3053\u306e\u795e\u7d4c\u7cfb\u306e\u9069\u5fdc\u3053\u305d\u304c\u3001\u7b4b\u529b\u5897\u5f37\u306e\u9375\u3068\u306a\u308b\u30e1\u30ab\u30cb\u30ba\u30e0\u3067\u3059\u3002<br>\u5177\u4f53\u7684\u306b\u306f\u3001\u4ee5\u4e0b\u306e\u795e\u7d4c\u6d3b\u52d5\u306e\u5909\u5316\u304c\u6319\u3052\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<ul id=\"b8fd2adc-7605-4029-993a-6476935ccaaf\" class=\"wp-block-list\">\n<li><strong>\u904b\u52d5\u5358\u4f4d\u306e\u52d5\u54e1<br><\/strong>\u4e00\u3064\u306e\u795e\u7d4c\u7d30\u80de\u304c\u652f\u914d\u3059\u308b\u7b4b\u7dda\u7dad\u306e\u6570\u304c\u5897\u52a0\u3057\u3001\u3088\u308a\u591a\u304f\u306e\u7b4b\u7dda\u7dad\u3092\u4e00\u5ea6\u306b\u53ce\u7e2e\u3055\u305b\u3089\u308c\u308b\u3088\u3046\u306b\u306a\u308b\u3002<\/li>\n\n\n\n<li><strong>\u767a\u706b\u983b\u5ea6\u306e\u5897\u52a0<\/strong><br>\u795e\u7d4c\u7d30\u80de\u304b\u3089\u7b4b\u8089\u3078\u306e\u96fb\u6c17\u4fe1\u53f7\u306e\u983b\u5ea6\u304c\u5897\u3057\u3001\u3088\u308a\u5f37\u3044\u53ce\u7e2e\u529b\u3092\u751f\u307f\u51fa\u3059\u3002<\/li>\n\n\n\n<li><strong>\u540c\u671f\u5316\u306e\u6539\u5584<\/strong><br>\u8907\u6570\u306e\u904b\u52d5\u5358\u4f4d\u304c\u540c\u6642\u306b\u6d3b\u6027\u5316\u3055\u308c\u308b\u3088\u3046\u306b\u306a\u308a\u3001\u7b4b\u53ce\u7e2e\u306e\u5354\u8abf\u6027\u304c\u9ad8\u307e\u308b\u3002<\/li>\n<\/ul>\n\n\n\n<p id=\"7ac0458f-1ad1-43e5-b0c4-a28ff980f57e\">\u7b4b\u529b\u5897\u5f37\u306e\u52b9\u679c\u306f\u3001\u300c\u7b4b\u80a5\u5927\u300d\u3068\u300c\u795e\u7d4c\u6d3b\u52d5\u306e\u9069\u5fdc\u300d\u306e\u7d44\u307f\u5408\u308f\u305b\u306b\u3088\u3063\u3066\u6c7a\u307e\u308a\u307e\u3059\u3002<br>\u3053\u3053\u3067\u6ce8\u76ee\u3059\u3079\u304d\u306f\u3001\u7b4b\u80a5\u5927\u304c\u52a0\u9f62\u306b\u3088\u3063\u3066\u5f71\u97ff\u3092\u53d7\u3051\u3084\u3059\u3044\uff08\u7b4b\u30bf\u30f3\u30d1\u30af\u8cea\u5408\u6210\u62b5\u6297\u6027\u304c\u793a\u5506\u3055\u308c\u308b\uff09\u306e\u306b\u5bfe\u3057\u3001\u795e\u7d4c\u6d3b\u52d5\u306e\u9069\u5fdc\u306f\u52a0\u9f62\u306b\u3088\u308b\u5f71\u97ff\u304c\u5c0f\u3055\u3044\u3068\u3055\u308c\u3066\u3044\u308b\u70b9\u3067\u3059\u3002<br>\u306a\u306e\u3067\u3001\u7b4b\u529b\u5897\u5f37\u306f\u7b4b\u80a5\u5927\u307b\u3069\u5e74\u9f62\u306e\u5f71\u97ff\u3092\u53d7\u3051\u306b\u304f\u3044\u3068\u8003\u3048\u3089\u308c\u3001\u9ad8\u9f62\u8005\u3067\u3082\u7b4b\u529b\u30a2\u30c3\u30d7\u304c\u898b\u8fbc\u3081\u308b\u7406\u7531\u306e\u4e00\u3064\u3068\u306a\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p id=\"d98f6410-89de-4968-90cd-2a811b20fc45\">\u307e\u305f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u8005\u306e\u307b\u3046\u304c\u672a\u7d4c\u9a13\u8005\u3088\u308a\u3082\u795e\u7d4c\u6d3b\u52d5\u306e\u9069\u5fdc\u304c\u512a\u308c\u3066\u3044\u308b\u3068\u3044\u3046\u308f\u3051\u3067\u306f\u306a\u304f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u306e\u6709\u7121\u304c\u7b4b\u529b\u5897\u5f37\u52b9\u679c\u306b\u5927\u304d\u304f\u5f71\u97ff\u3059\u308b\u3053\u3068\u306f\u5c11\u306a\u3044\u3068\u3055\u308c\u3066\u3044\u307e\u3059\u3002<br>\u30c7\u30a4\u30f4\u30a3\u30fc\u30b9\u3089\u306e\u30e1\u30bf\u30a2\u30ca\u30ea\u30b7\u30b9\u306b\u3088\u308b\u7d50\u8ad6\u306f\u3001\u30a2\u30e1\u30ea\u30ab\u30b9\u30dd\u30fc\u30c4\u533b\u5b66\u4f1a\uff08ACSM\uff09\u306e\u516c\u5f0f\u58f0\u660e\u3068\u3082\u4e00\u81f4\u3057\u3066\u304a\u308a\u3001\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u65b0\u305f\u306a\u5e38\u8b58\u3068\u3057\u3066\u8a8d\u8b58\u3055\u308c\u3064\u3064\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"88bc9e0c-8052-47ed-86fa-0c09ad4c6085\"><span class=\"ez-toc-section\" id=\"%E9%80%B1%E3%81%AE%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E9%A0%BB%E5%BA%A6%E3%81%A8%E7%B7%8F%E8%B2%A0%E8%8D%B7%E9%87%8F%EF%BD%9C%E7%AD%8B%E5%8A%9B%E3%82%A2%E3%83%83%E3%83%97%E3%82%92%E6%9C%80%E5%A4%A7%E5%8C%96%E3%81%99%E3%82%8B%E6%9C%80%E6%96%B0%E3%81%AE%E3%82%A2%E3%83%97%E3%83%AD%E3%83%BC%E3%83%81\"><\/span>\u9031\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u3068\u7dcf\u8ca0\u8377\u91cf\uff5c\u7b4b\u529b\u30a2\u30c3\u30d7\u3092\u6700\u5927\u5316\u3059\u308b\u6700\u65b0\u306e\u30a2\u30d7\u30ed\u30fc\u30c1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/lunge-training.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/lunge-training.jpg\" alt=\"\u30e9\u30f3\u30b8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\" class=\"wp-image-948\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/lunge-training.jpg 640w, https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/lunge-training-300x200.jpg 300w, https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/lunge-training-272x182.jpg 272w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure>\n\n\n\n<p id=\"c5cc44d4-5c95-4f26-8074-c00afbc50d1b\">\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u300c\u983b\u5ea6\u300d\u306b\u3064\u3044\u3066\u306f\u3001\u9577\u3089\u304f\u8b70\u8ad6\u3055\u308c\u3066\u304d\u307e\u3057\u305f\u3002<br>\u30a2\u30e1\u30ea\u30ab\u30b9\u30dd\u30fc\u30c4\u533b\u5b66\u4f1a\u306f2009\u5e74\u306e\u516c\u5f0f\u58f0\u660e\u3067\u3001\u7b4b\u529b\u5897\u5f37\u306e\u70ba\u306b\u306f\u300c\u90312\u301c3\u56de\u306e\u983b\u5ea6\u304c\u63a8\u5968\u3055\u308c\u308b\u300d\u3068\u8ff0\u3079\u3066\u3044\u307e\u3057\u305f\u304c\u3001\u5b9f\u306f\u3053\u306e\u63a8\u5968\u306b\u306f\u660e\u78ba\u306a\u79d1\u5b66\u7684\u6839\u62e0\u304c\u306a\u304f\u3001\u7d4c\u9a13\u5247\u306b\u57fa\u3065\u3044\u305f\u6982\u5ff5\u7684\u306a\u3082\u306e\u306b\u904e\u304e\u306a\u3044\u3068\u3044\u3046\u8a8d\u8b58\u304c\u5e83\u307e\u3063\u3066\u3044\u307e\u3057\u305f\u3002<\/p>\n\n\n\n<p 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