{"id":2736,"date":"2025-05-22T16:46:40","date_gmt":"2025-05-22T07:46:40","guid":{"rendered":"https:\/\/health.body-design.org\/?p=2736"},"modified":"2025-10-21T09:08:04","modified_gmt":"2025-10-21T00:08:04","slug":"%e3%83%90%e3%83%aa%e3%82%b9%e3%83%86%e3%82%a3%e3%83%83%e3%82%af%e3%83%88%e3%83%ac%e3%83%bc%e3%83%8b%e3%83%b3%e3%82%b0%e3%81%a7%e7%88%86%e7%99%ba%e7%9a%84%e3%81%aa%e3%83%91%e3%83%af%e3%83%bc%e3%81%a8","status":"publish","type":"post","link":"https:\/\/health.body-design.org\/?p=2736","title":{"rendered":"\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u7206\u767a\u7684\u306a\u30d1\u30ef\u30fc\u3068\u30b9\u30d4\u30fc\u30c9\u3092\u3010\u52b9\u679c\u30fb\u3084\u308a\u65b9\u30fb\u6ce8\u610f\u70b9\u3011"},"content":{"rendered":"\n<p><strong>\u306f\u3058\u3081\u306b<\/strong><\/p>\n\n\n\n<p>\u300c\u3082\u3063\u3068\u9060\u304f\u3078\u6295\u3052\u305f\u3044\uff01\u300d\u300c\u4e00\u6b69\u76ee\u306e\u52a0\u901f\u529b\u3092\u4e0a\u3052\u305f\u3044\uff01\u300d\u300c\u77ac\u767a\u529b\u3092\u9ad8\u3081\u3066\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u5411\u4e0a\u3055\u305b\u305f\u3044\uff01\u300d<\/p>\n\n\n\n<p>\u3082\u3057\u3042\u306a\u305f\u304c\u30b9\u30dd\u30fc\u30c4\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u5411\u4e0a\u3084\u3001\u8eab\u4f53\u306e\u7206\u767a\u7684\u306a\u52d5\u304d\u3092\u8ffd\u6c42\u3057\u3066\u3044\u308b\u306a\u3089\u3001\u300c\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u300d\u304c\u5fc5\u8981\u3067\u3059\u3002<br>\u3053\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u5f93\u6765\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u306f\u4e00\u7dda\u3092\u753b\u3057\u3001\u7b4b\u8089\u306e\u53ce\u7e2e\u901f\u5ea6\u3068\u30d1\u30ef\u30fc\u3092\u6700\u5927\u9650\u306b\u5f15\u304d\u51fa\u3059\u70ba\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u3059\u3002<\/p>\n\n\n\n<p>\u3057\u304b\u3057\u3001\u300c\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3063\u3066\u4f55\uff1f\u300d\u300c\u5371\u967a\u3058\u3083\u306a\u3044\u306e\uff1f\u300d\u300c\u3069\u3046\u3084\u308c\u3070\u3044\u3044\u306e\uff1f\u300d\u3068\u3044\u3063\u305f\u7591\u554f\u3092\u304a\u6301\u3061\u306e\u65b9\u3082\u3044\u308b\u304b\u3068\u306f\u601d\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u3053\u306e\u8a18\u4e8b\u3067\u306f\u3001\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u3082\u305f\u3089\u3059\u52b9\u679c\u304b\u3089\u3001\u5177\u4f53\u7684\u306a\u7a2e\u76ee\u306e\u7d39\u4ecb\u3001\u5b89\u5168\u304b\u3064\u52b9\u679c\u7684\u306a\u5b9f\u8df5\u65b9\u6cd5\u3001\u305d\u3057\u3066\u6ce8\u610f\u70b9\u307e\u3067\u5fb9\u5e95\u89e3\u8aac\u3057\u307e\u3059\u3002<\/p>\n\n\n\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 class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/health.body-design.org\/?p=2736\/#%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%A8%E3%81%AF%EF%BC%9F%E5%BE%93%E6%9D%A5%E3%81%AE%E7%AD%8B%E3%83%88%E3%83%AC%E3%81%A8%E3%81%AE%E9%81%95%E3%81%84\" >\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u306f\uff1f\u5f93\u6765\u306e\u7b4b\u30c8\u30ec\u3068\u306e\u9055\u3044<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/health.body-design.org\/?p=2736\/#%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AE%E5%AE%9A%E7%BE%A9%E3%81%A8%E7%9B%AE%E7%9A%84\" >\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u5b9a\u7fa9\u3068\u76ee\u7684<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/health.body-design.org\/?p=2736\/#%E5%BE%93%E6%9D%A5%E3%81%AE%E7%AD%8B%E5%8A%9B%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%A8%E3%81%AE%E6%B1%BA%E5%AE%9A%E7%9A%84%E3%81%AA%E9%81%95%E3%81%84\" >\u5f93\u6765\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u306e\u6c7a\u5b9a\u7684\u306a\u9055\u3044<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/health.body-design.org\/?p=2736\/#%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AE%E5%85%B7%E4%BD%93%E7%9A%84%E3%81%AA%E7%A8%AE%E7%9B%AE%E4%BE%8B\" >\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u5177\u4f53\u7684\u306a\u7a2e\u76ee\u4f8b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/health.body-design.org\/?p=2736\/#%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%82%92%E5%AE%89%E5%85%A8%E3%81%8B%E3%81%A4%E5%8A%B9%E6%9E%9C%E7%9A%84%E3%81%AB%E8%A1%8C%E3%81%86%E7%82%BA%E3%81%AE%E6%B3%A8%E6%84%8F%E7%82%B9\" >\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u5b89\u5168\u304b\u3064\u52b9\u679c\u7684\u306b\u884c\u3046\u70ba\u306e\u6ce8\u610f\u70b9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/health.body-design.org\/?p=2736\/#%E3%81%BE%E3%81%A8%E3%82%81%EF%BC%9A%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%A7%E3%80%81%E7%9C%A0%E3%81%A3%E3%81%A6%E3%81%84%E3%82%8B%E3%83%91%E3%83%AF%E3%83%BC%E3%82%92%E5%BC%95%E3%81%8D%E5%87%BA%E3%81%9D%E3%81%86%EF%BC%81\" >\u307e\u3068\u3081\uff1a\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u3001\u7720\u3063\u3066\u3044\u308b\u30d1\u30ef\u30fc\u3092\u5f15\u304d\u51fa\u305d\u3046\uff01<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%A8%E3%81%AF%EF%BC%9F%E5%BE%93%E6%9D%A5%E3%81%AE%E7%AD%8B%E3%83%88%E3%83%AC%E3%81%A8%E3%81%AE%E9%81%95%E3%81%84\"><\/span>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u306f\uff1f\u5f93\u6765\u306e\u7b4b\u30c8\u30ec\u3068\u306e\u9055\u3044<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\/bench-press-man.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/08\/bench-press-man.jpg\" alt=\"\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3092\u3059\u308b\u7537\u6027\" class=\"wp-image-648\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/08\/bench-press-man.jpg 640w, https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/08\/bench-press-man-300x200.jpg 300w, https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/08\/bench-press-man-272x182.jpg 272w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure>\n\n\n\n<p>\u307e\u305a\u306f\u3001\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u57fa\u672c\u7684\u306a\u6982\u5ff5\u3068\u305d\u306e\u7279\u5fb4\u306b\u3064\u3044\u3066\u7406\u89e3\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AE%E5%AE%9A%E7%BE%A9%E3%81%A8%E7%9B%AE%E7%9A%84\"><\/span>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u5b9a\u7fa9\u3068\u76ee\u7684<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08Ballistic Training\uff09\u3068\u306f\u3001\u300c\u52a0\u901f\u5c40\u9762\u3092\u6700\u5927\u5316\u3057\u3001\u7206\u767a\u7684\u306a\u30d1\u30ef\u30fc\u3068\u30b9\u30d4\u30fc\u30c9\u3092\u5411\u4e0a\u3055\u305b\u308b\u3053\u3068\u3092\u76ee\u7684\u3068\u3057\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u300d\u3067\u3059\u3002<\/p>\n\n\n\n<p>\u7b4b\u8089\u306f\u3001\u53ce\u7e2e\u3059\u308b\u969b\u306b\u300c\u52a0\u901f\u300d\u3068\u300c\u6e1b\u901f\u300d\u306e\u5c40\u9762\u3092\u6301\u3061\u307e\u3059\u3002<br>\u5f93\u6765\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08\u4f8b\uff1a\u91cd\u3044\u30d0\u30fc\u30d9\u30eb\u3092\u3086\u3063\u304f\u308a\u6301\u3061\u4e0a\u3052\u3066\u3086\u3063\u304f\u308a\u4e0b\u308d\u3059\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306a\u3069\uff09\u3067\u306f\u3001\u602a\u6211\u3092\u9632\u3050\u70ba\u3084\u7b4b\u8089\u3078\u306e\u8ca0\u8377\u3092\u304b\u3051\u7d9a\u3051\u308b\u70ba\u306b\u3001\u52d5\u4f5c\u306e\u7d42\u76e4\u3067\u610f\u8b58\u7684\u306b\u6e1b\u901f\u3055\u305b\u308b\u3053\u3068\u304c\u591a\u3044\u3067\u3059\u3002<br>\u3057\u304b\u3057\u3001\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u3001\u52d5\u4f5c\u306e\u6700\u5f8c\u307e\u3067\u52a0\u901f\u3092\u7dad\u6301\u3057\u3001\u7269\u4f53\u3092\u300c\u6295\u3052\u653e\u3059\u300d\u307e\u305f\u306f\u300c\u98db\u3073\u4e0a\u304c\u308b\u300d\u306a\u3069\u3001\u610f\u56f3\u7684\u306b\u6e1b\u901f\u5c40\u9762\u3092\u4f5c\u3089\u306a\u3044\u3088\u3046\u306b\u884c\u3044\u307e\u3059\u3002<br>\u3053\u308c\u306b\u3088\u308a\u3001\u795e\u7d4c\u7cfb\u3068\u7b4b\u8089\u304c\u9023\u643a\u3057\u3066\u3001\u3088\u308a\u901f\u304f\u3001\u3088\u308a\u5f37\u529b\u306a\u529b\u3092\u767a\u63ee\u3059\u308b\u80fd\u529b\uff08=\u30d1\u30ef\u30fc\uff09\u304c\u990a\u308f\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BE%93%E6%9D%A5%E3%81%AE%E7%AD%8B%E5%8A%9B%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%A8%E3%81%AE%E6%B1%BA%E5%AE%9A%E7%9A%84%E3%81%AA%E9%81%95%E3%81%84\"><\/span>\u5f93\u6765\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u306e\u6c7a\u5b9a\u7684\u306a\u9055\u3044<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><tbody><tr><th>\u7279\u5fb4<\/th><th>\u5f93\u6765\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/th><th>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/th><\/tr><tr><td><strong>\u4e3b\u306a\u76ee\u7684<\/strong><\/td><td>\u6700\u5927\u7b4b\u529b\u3001\u7b4b\u80a5\u5927\u3001\u7b4b\u6301\u4e45\u529b\u306e\u5411\u4e0a<\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">\u30d1\u30ef\u30fc\uff08\u529b\u00d7\u901f\u5ea6\uff09\u3001\u30b9\u30d4\u30fc\u30c9\u3001\u77ac\u767a\u529b\u306e\u5411\u4e0a<\/mark><\/td><\/tr><tr><td><strong>\u52d5\u4f5c\u306e\u7279\u5fb4<\/strong><\/td><td>\u8ca0\u8377\u3092\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3057\u3001\u52d5\u4f5c\u306e\u6700\u5f8c\u307e\u3067\u6e1b\u901f\u3059\u308b<\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">\u52d5\u4f5c\u306e\u6700\u5f8c\u307e\u3067\u52a0\u901f\u3092\u7dad\u6301\u3057\u3001\u7206\u767a\u7684\u306b\u884c\u3046\uff08\u6295\u3052\u653e\u3059\u3001\u8df3\u3076\uff09<\/mark><\/td><\/tr><tr><td><strong>\u4f7f\u7528\u91cd\u91cf<\/strong><\/td><td>\u9ad8\u91cd\u91cf\u304b\u3089\u4e2d\u91cd\u91cf\u307e\u3067<\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">\u6bd4\u8f03\u7684\u8efd\u301c\u4e2d\u7a0b\u5ea6\u306e\u91cd\u91cf\uff08\u307e\u305f\u306f\u81ea\u91cd\uff09<\/mark><\/td><\/tr><tr><td><strong>\u795e\u7d4c\u7cfb\u3078\u306e\u523a\u6fc0<\/strong><\/td><td>\u7b4b\u80a5\u5927\u3084\u7b4b\u529b\u5411\u4e0a\u306b\u5bc4\u4e0e<\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">\u795e\u7d4c\u7cfb\u306e\u6d3b\u6027\u5316\uff08\u7b4b\u53ce\u7e2e\u901f\u5ea6\u306e\u5411\u4e0a\uff09<\/mark><\/td><\/tr><tr><td><strong>\u4ee3\u8868\u7684\u306a\u7a2e\u76ee<\/strong><\/td><td>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3001\u30b9\u30af\u30ef\u30c3\u30c8\u3001\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8\uff08\u901a\u5e38\u306e\u30ea\u30d5\u30c8\uff09<\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">\u30e1\u30c7\u30a3\u30b7\u30f3\u30dc\u30fc\u30eb\u6295\u3052\u3001\u30dc\u30c3\u30af\u30b9\u30b8\u30e3\u30f3\u30d7\u3001\u30d7\u30e9\u30a4\u30aa\u30e1\u30c8\u30ea\u30af\u30b9<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u4e3b\u306b\u4ee5\u4e0b\u306e\u52b9\u679c\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u7206\u767a\u7684\u30d1\u30ef\u30fc\u306e\u5411\u4e0a<\/strong>: \u77ac\u6642\u306b\u5927\u304d\u306a\u529b\u3092\u751f\u307f\u51fa\u3059\u80fd\u529b\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002\u3053\u308c\u306f\u3001\u30d1\u30f3\u30c1\u529b\u3001\u30ad\u30c3\u30af\u529b\u3001\u30b8\u30e3\u30f3\u30d7\u529b\u3001\u6295\u64f2\u529b\u306a\u3069\u3001\u3042\u3089\u3086\u308b\u30b9\u30dd\u30fc\u30c4\u52d5\u4f5c\u306b\u76f4\u7d50\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u30b9\u30d4\u30fc\u30c9\u306e\u5411\u4e0a<\/strong>: \u7b4b\u8089\u306e\u53ce\u7e2e\u901f\u5ea6\u304c\u4e0a\u304c\u308b\u3053\u3068\u3067\u3001\u77ed\u8ddd\u96e2\u8d70\u306e\u52a0\u901f\u3001\u53cd\u5fdc\u901f\u5ea6\u3001\u52d5\u304d\u306e\u7d20\u65e9\u3055\u306a\u3069\u304c\u6539\u5584\u3055\u308c\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u795e\u7d4c\u7cfb\u306e\u9069\u5fdc<\/strong>: \u8133\u304b\u3089\u7b4b\u8089\u3078\u306e\u4fe1\u53f7\u4f1d\u9054\u901f\u5ea6\u304c\u5411\u4e0a\u3057\u3001\u3088\u308a\u591a\u304f\u306e\u7b4b\u7e4a\u7dad\u3092\u4e00\u5ea6\u306b\u52d5\u54e1\u3067\u304d\u308b\u3088\u3046\u306b\u306a\u308a\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u30b9\u30dd\u30fc\u30c4\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u306e\u5411\u4e0a<\/strong>: \u9678\u4e0a\u7af6\u6280\uff08\u77ed\u8ddd\u96e2\u8d70\u3001\u8df3\u8e8d\u3001\u6295\u64f2\uff09\u3001\u7403\u6280\uff08\u91ce\u7403\u3001\u30d0\u30b9\u30b1\u30c3\u30c8\u30dc\u30fc\u30eb\u3001\u30b5\u30c3\u30ab\u30fc\u3001\u30d0\u30ec\u30fc\u30dc\u30fc\u30eb\uff09\u3001\u683c\u95d8\u6280\u306a\u3069\u3001\u77ac\u767a\u529b\u3084\u30d1\u30ef\u30fc\u304c\u6c42\u3081\u3089\u308c\u308b\u7af6\u6280\u306b\u304a\u3044\u3066\u3001\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u304c\u98db\u8e8d\u7684\u306b\u5411\u4e0a\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u602a\u6211\u306e\u4e88\u9632<\/strong>: \u7b4b\u8089\u3084\u8171\u304c\u6025\u6fc0\u306a\u8ca0\u8377\u306b\u5bfe\u5fdc\u3067\u304d\u308b\u3088\u3046\u306b\u306a\u308a\u3001\u904b\u52d5\u4e2d\u306e\u602a\u6211\u306e\u30ea\u30b9\u30af\u3092\u4f4e\u6e1b\u3059\u308b\u52b9\u679c\u3082\u671f\u5f85\u3067\u304d\u307e\u3059\uff08\u9069\u5207\u306a\u30d5\u30a9\u30fc\u30e0\u3068\u6bb5\u968e\u3092\u8e0f\u3080\u3053\u3068\u304c\u524d\u63d0\uff09\u3002<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%AE%E5%85%B7%E4%BD%93%E7%9A%84%E3%81%AA%E7%A8%AE%E7%9B%AE%E4%BE%8B\"><\/span>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u5177\u4f53\u7684\u306a\u7a2e\u76ee\u4f8b<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\/weightlifting-man.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/weightlifting-man.jpg\" alt=\"\u30a6\u30a8\u30a3\u30c8\u30ea\u30d5\u30c6\u30a3\u30f3\u30b0\u3092\u3059\u308b\u7537\u6027\" class=\"wp-image-965\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/weightlifting-man.jpg 640w, https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/weightlifting-man-300x200.jpg 300w, https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/weightlifting-man-272x182.jpg 272w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure>\n\n\n\n<p>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u306f\u69d8\u3005\u306a\u7a2e\u76ee\u304c\u3042\u308a\u307e\u3059\u304c\u3001\u3053\u3053\u3067\u306f\u4ee3\u8868\u7684\u306a\u3082\u306e\u3092\u3044\u304f\u3064\u304b\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>1. \u30d7\u30e9\u30a4\u30aa\u30e1\u30c8\u30ea\u30af\u30b9\uff08Plyometrics\uff09<\/strong><\/p>\n\n\n\n<p>\u7b4b\u8089\u306e\u4f38\u5f35-\u77ed\u7e2e\u30b5\u30a4\u30af\u30eb\uff08SSC\uff09\u3092\u5229\u7528\u3057\u3001\u77ac\u6642\u306b\u5927\u304d\u306a\u529b\u3092\u751f\u307f\u51fa\u3059\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u3059\u3002<br>\u7740\u5730\u306b\u3088\u308b\u885d\u6483\u3092\u7d20\u65e9\u304f\u5438\u53ce\u3057\u3001\u3059\u3050\u306b\u8df3\u306d\u8fd4\u308b\u3088\u3046\u306b\u7206\u767a\u7684\u306a\u529b\u3092\u767a\u63ee\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u30dc\u30c3\u30af\u30b9\u30b8\u30e3\u30f3\u30d7 (Box Jumps)<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u4f4e\u3044\u53f0\u304b\u3089\u59cb\u3081\u3001\u5f90\u3005\u306b\u9ad8\u3044\u53f0\u306b\u98db\u3073\u4e57\u308a\u307e\u3059\u3002<br>\u7740\u5730\u306e\u885d\u6483\u3092\u7d20\u65e9\u304f\u5438\u53ce\u3057\u3001\u3059\u3050\u306b\u8df3\u8e8d\u3059\u308b\u52d5\u4f5c\u3092\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u52b9\u679c<\/strong>: \u30b8\u30e3\u30f3\u30d7\u529b\u3001\u4e0b\u534a\u8eab\u306e\u7206\u767a\u7684\u30d1\u30ef\u30fc\u3002<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u30e1\u30c7\u30a3\u30b7\u30f3\u30dc\u30fc\u30eb\u30b9\u30e9\u30e0 (Medicine Ball Slams)<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u4e21\u624b\u3067\u30e1\u30c7\u30a3\u30b7\u30f3\u30dc\u30fc\u30eb\u3092\u982d\u4e0a\u304b\u3089\u5730\u9762\u306b\u53e9\u304d\u3064\u3051\u307e\u3059\u3002<br>\u5168\u8eab\u306e\u529b\u3092\u9023\u52d5\u3055\u305b\u3066\u7206\u767a\u7684\u306b\u884c\u3044\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u52b9\u679c<\/strong>: \u5168\u8eab\u306e\u9023\u52d5\u6027\u3001\u4f53\u5e79\u306e\u30d1\u30ef\u30fc\u3001\u4e0a\u534a\u8eab\u306e\u7206\u767a\u529b\u3002<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u30b8\u30e3\u30f3\u30d7\u30b9\u30af\u30ef\u30c3\u30c8 (Jump Squats)<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u901a\u5e38\u306e\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u59ff\u52e2\u304b\u3089\u3001\u52e2\u3044\u3088\u304f\u9ad8\u304f\u30b8\u30e3\u30f3\u30d7\u3057\u307e\u3059\u3002<br>\u7740\u5730\u5f8c\u3059\u3050\u306b\u6b21\u306e\u30b8\u30e3\u30f3\u30d7\u52d5\u4f5c\u306b\u79fb\u308a\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u52b9\u679c<\/strong>: \u4e0b\u534a\u8eab\u306e\u7206\u767a\u7684\u30d1\u30ef\u30fc\u3001\u811a\u529b\u3002<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u30af\u30e9\u30c3\u30d7\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7 (Clap Push-ups)<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u306e\u59ff\u52e2\u304b\u3089\u3001\u8eab\u4f53\u3092\u7206\u767a\u7684\u306b\u62bc\u3057\u4e0a\u3052\u3001\u624b\u3067\u62cd\u624b\u3092\u3057\u3066\u304b\u3089\u7740\u5730\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u52b9\u679c<\/strong>: \u4e0a\u534a\u8eab\u306e\u7206\u767a\u7684\u30d1\u30ef\u30fc\u3001\u4f53\u5e79\u306e\u5b89\u5b9a\u6027\u3002<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><strong>2. \u30e1\u30c7\u30a3\u30b7\u30f3\u30dc\u30fc\u30eb\u6295\u3052 (Medicine Ball Throws)<\/strong><\/p>\n\n\n\n<p>\u30e1\u30c7\u30a3\u30b7\u30f3\u30dc\u30fc\u30eb\u3092\u69d8\u3005\u306a\u65b9\u5411\u3078\u6295\u3052\u653e\u3059\u3053\u3068\u3067\u3001\u5168\u8eab\u306e\u30d1\u30ef\u30fc\u3092\u990a\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u30aa\u30fc\u30d0\u30fc\u30d8\u30c3\u30c9\u30b9\u30ed\u30fc (Overhead Throw)<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u30e1\u30c7\u30a3\u30b7\u30f3\u30dc\u30fc\u30eb\u3092\u4e21\u624b\u3067\u6301\u3061\u3001\u982d\u4e0a\u304b\u3089\u524d\u306b\u6295\u3052\u653e\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u52b9\u679c<\/strong>: \u4f53\u5e79\u3001\u80a9\u3001\u8155\u306e\u9023\u52d5\u3057\u305f\u30d1\u30ef\u30fc\u3002<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u30b5\u30a4\u30c9\u30b9\u30ed\u30fc (Rotational Throw)<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u8eab\u4f53\u3092\u3072\u306d\u308a\u306a\u304c\u3089\u3001\u30e1\u30c7\u30a3\u30b7\u30f3\u30dc\u30fc\u30eb\u3092\u6a2a\u306b\u6295\u3052\u653e\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u52b9\u679c<\/strong>: \u56de\u65cb\u52d5\u4f5c\u306e\u30d1\u30ef\u30fc\uff08\u91ce\u7403\u306e\u30d0\u30c3\u30c6\u30a3\u30f3\u30b0\u3084\u30b4\u30eb\u30d5\u30b9\u30a4\u30f3\u30b0\u306a\u3069\uff09\u3002<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u30c1\u30a7\u30b9\u30c8\u30d1\u30b9 (Chest Pass)<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u30e1\u30c7\u30a3\u30b7\u30f3\u30dc\u30fc\u30eb\u3092\u80f8\u306e\u524d\u304b\u3089\u62bc\u3057\u51fa\u3059\u3088\u3046\u306b\u6295\u3052\u653e\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u52b9\u679c<\/strong>: \u80f8\u3001\u80a9\u3001\u8155\u306e\u7206\u767a\u529b\u3002<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><strong>3. \u30aa\u30ea\u30f3\u30d4\u30c3\u30af\u30ea\u30d5\u30c8\u306e\u4e00\u90e8<\/strong><\/p>\n\n\n\n<p>\u30af\u30ea\u30fc\u30f3\uff06\u30b8\u30e3\u30fc\u30af\u3084\u30b9\u30ca\u30c3\u30c1\u3068\u3044\u3063\u305f\u30aa\u30ea\u30f3\u30d4\u30c3\u30af\u30ea\u30d5\u30c8\u3082\u3001\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u306a\u8981\u7d20\u3092\u591a\u304f\u542b\u307f\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u30cf\u30f3\u30b0\u30af\u30ea\u30fc\u30f3 (Hang Clean)<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u30d0\u30fc\u30d9\u30eb\u3092\u819d\u4e0a\u304b\u3089\u7206\u767a\u7684\u306b\u5f15\u304d\u4e0a\u3052\u3001\u80a9\u306b\u62c5\u304e\u4e0a\u3052\u308b\u52d5\u4f5c\u3002<\/li>\n\n\n\n<li><strong>\u52b9\u679c<\/strong>: \u5168\u8eab\u306e\u30d1\u30ef\u30fc\u3001\u7279\u306b\u4e0b\u534a\u8eab\u3068\u4f53\u5e79\u306e\u9023\u52d5\u3002<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%82%92%E5%AE%89%E5%85%A8%E3%81%8B%E3%81%A4%E5%8A%B9%E6%9E%9C%E7%9A%84%E3%81%AB%E8%A1%8C%E3%81%86%E7%82%BA%E3%81%AE%E6%B3%A8%E6%84%8F%E7%82%B9\"><\/span>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u5b89\u5168\u304b\u3064\u52b9\u679c\u7684\u306b\u884c\u3046\u70ba\u306e\u6ce8\u610f\u70b9<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\/03\/sprint.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/03\/sprint.jpg\" alt=\"\u5168\u529b\u75be\u8d70\" class=\"wp-image-1039\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/03\/sprint.jpg 640w, https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/03\/sprint-300x200.jpg 300w, https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/03\/sprint-272x182.jpg 272w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure>\n\n\n\n<p>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u975e\u5e38\u306b\u52b9\u679c\u7684\u3067\u3059\u304c\u3001\u305d\u306e\u9ad8\u3044\u8ca0\u8377\u3086\u3048\u306b\u602a\u6211\u306e\u30ea\u30b9\u30af\u3082\u4f34\u3044\u307e\u3059\u3002<br>\u5b89\u5168\u306b\u5b9f\u8df5\u3057\u3001\u6700\u5927\u306e\u52b9\u679c\u3092\u5f97\u308b\u70ba\u306b\u4ee5\u4e0b\u306e\u70b9\u306b\u6ce8\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n\n\n\n<p><strong>1. \u5341\u5206\u306a\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7\u3068\u30af\u30fc\u30eb\u30c0\u30a6\u30f3<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7<\/strong><br>\u8efd\u3044\u6709\u9178\u7d20\u904b\u52d5\uff085-10\u5206\uff09\u3067\u8eab\u4f53\u3092\u6e29\u3081\u3001\u30c0\u30a4\u30ca\u30df\u30c3\u30af\u30b9\u30c8\u30ec\u30c3\u30c1\u3084\u8efd\u3081\u306e\u30d7\u30e9\u30a4\u30aa\u30e1\u30c8\u30ea\u30af\u30b9\u3067\u795e\u7d4c\u7cfb\u3092\u6d3b\u6027\u5316\u3055\u305b\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u30af\u30fc\u30eb\u30c0\u30a6\u30f3<\/strong><br>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c\u306b\u306f\u3001\u9759\u7684\u30b9\u30c8\u30ec\u30c3\u30c1\u3084\u30d5\u30a9\u30fc\u30e0\u30ed\u30fc\u30e9\u30fc\u306a\u3069\u3067\u7b4b\u8089\u3092\u307b\u3050\u3057\u3001\u75b2\u52b4\u56de\u5fa9\u3092\u4fc3\u3057\u307e\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<p><strong>2. \u9069\u5207\u306a\u30d5\u30a9\u30fc\u30e0\u306e\u7fd2\u5f97\u304c\u6700\u512a\u5148<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5c02\u9580\u5bb6\u306e\u6307\u5c0e<\/strong><br>\u7279\u306b\u521d\u5fc3\u8005\u306e\u65b9\u306f\u3001\u5fc5\u305a\u7d4c\u9a13\u8c4a\u5bcc\u306a\u30c8\u30ec\u30fc\u30ca\u30fc\u3084\u30b3\u30fc\u30c1\u306e\u6307\u5c0e\u306e\u3082\u3068\u3067\u59cb\u3081\u307e\u3057\u3087\u3046\u3002<br>\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u306f\u602a\u6211\u306e\u4e88\u9632\u3068\u52b9\u679c\u306e\u6700\u5927\u5316\u306b\u4e0d\u53ef\u6b20\u3067\u3059\u3002<\/li>\n\n\n\n<li><strong>\u6bb5\u968e\u7684\u306a\u8ca0\u8377\u8a2d\u5b9a<\/strong><br>\u6700\u521d\u306f\u81ea\u91cd\u3084\u975e\u5e38\u306b\u8efd\u3044\u30a6\u30a7\u30a4\u30c8\u304b\u3089\u59cb\u3081\u3001\u30d5\u30a9\u30fc\u30e0\u304c\u5b89\u5b9a\u3057\u3066\u304b\u3089\u5f90\u3005\u306b\u8ca0\u8377\u3084\u9ad8\u3055\u3001\u5f37\u5ea6\u3092\u4e0a\u3052\u3066\u3044\u304d\u307e\u3057\u3087\u3046\u3002<\/li>\n<\/ul>\n\n\n\n<p><strong>3. \u75b2\u52b4\u7ba1\u7406\u3068\u4f11\u606f\u306e\u91cd\u8981\u6027<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u904e\u5ea6\u306a\u5b9f\u65bd\u306f\u907f\u3051\u308b<\/strong><br>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u795e\u7d4c\u7cfb\u306b\u5927\u304d\u306a\u8ca0\u8377\u3092\u304b\u3051\u308b\u70ba\u3001\u6bce\u65e5\u884c\u3046\u5fc5\u8981\u306f\u3042\u308a\u307e\u305b\u3093\u3002<br>\u90312\u301c3\u56de\u3092\u76ee\u5b89\u306b\u3001\u7b4b\u8089\u3084\u795e\u7d4c\u7cfb\u304c\u56de\u5fa9\u3059\u308b\u70ba\u306e\u5341\u5206\u306a\u4f11\u606f\u671f\u9593\u3092\u78ba\u4fdd\u3057\u307e\u3057\u3087\u3046\u3002<\/li>\n\n\n\n<li><strong>\u75b2\u52b4\u3092\u611f\u3058\u305f\u3089\u4e2d\u65ad<\/strong><br>\u30d5\u30a9\u30fc\u30e0\u304c\u5d29\u308c\u305f\u308a\u3001\u660e\u3089\u304b\u306b\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u304c\u843d\u3061\u305f\u3068\u611f\u3058\u305f\u3089\u3001\u3059\u3050\u306b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u4e2d\u65ad\u3057\u307e\u3057\u3087\u3046\u3002<br>\u7121\u7406\u306a\u7d99\u7d9a\u306f\u602a\u6211\u306b\u76f4\u7d50\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u7761\u7720\u3068\u6804\u990a<\/strong><br>\u8cea\u306e\u826f\u3044\u7761\u7720\u3068\u3001\u5341\u5206\u306a\u30bf\u30f3\u30d1\u30af\u8cea\u3092\u542b\u3080\u30d0\u30e9\u30f3\u30b9\u306e\u53d6\u308c\u305f\u98df\u4e8b\u306f\u3001\u56de\u5fa9\u3068\u6210\u9577\u306b\u4e0d\u53ef\u6b20\u3067\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<p><strong>4. \u9069\u5207\u306a\u5668\u5177\u306e\u9078\u629e\u3068\u5b89\u5168\u306a\u74b0\u5883<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5668\u5177\u306e\u9078\u629e<\/strong><br>\u5404\u7a2e\u76ee\u306b\u9069\u3057\u305f\u91cd\u3055\u306e\u30e1\u30c7\u30a3\u30b7\u30f3\u30dc\u30fc\u30eb\u3084\u3001\u5b89\u5b9a\u3057\u305f\u30dc\u30c3\u30af\u30b9\u3092\u4f7f\u7528\u3057\u307e\u3057\u3087\u3046\u3002<br>\u6ed1\u308a\u3084\u3059\u3044\u5e8a\u3067\u306e\u5b9f\u65bd\u306f\u907f\u3051\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n\n\n\n<li><strong>\u5b89\u5168\u306a\u30b9\u30da\u30fc\u30b9\u306e\u78ba\u4fdd<\/strong><br>\u5468\u56f2\u306b\u4eba\u3084\u7269\u304c\u306a\u3044\u3001\u5341\u5206\u306a\u5e83\u3055\u306e\u3042\u308b\u5834\u6240\u3067\u884c\u3044\u307e\u3057\u3087\u3046\u3002<\/li>\n<\/ul>\n\n\n\n<p><strong>5. \u57fa\u790e\u7b4b\u529b\u306e\u69cb\u7bc9<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3046\u524d\u306b\u306f\u3001\u57fa\u672c\u7684\u306a\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08\u30b9\u30af\u30ef\u30c3\u30c8\u3001\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8\u3001\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306a\u3069\uff09\u3067\u3001\u3042\u308b\u7a0b\u5ea6\u306e<strong>\u6700\u5927\u7b4b\u529b<\/strong>\u3092\u57f9\u3063\u3066\u304a\u304f\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002<br>\u57fa\u790e\u7b4b\u529b\u304c\u306a\u3044\u307e\u307e\u9ad8\u8ca0\u8377\u306a\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3046\u3068\u3001\u602a\u6211\u306e\u30ea\u30b9\u30af\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%81%BE%E3%81%A8%E3%82%81%EF%BC%9A%E3%83%90%E3%83%AA%E3%82%B9%E3%83%86%E3%82%A3%E3%83%83%E3%82%AF%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E3%81%A7%E3%80%81%E7%9C%A0%E3%81%A3%E3%81%A6%E3%81%84%E3%82%8B%E3%83%91%E3%83%AF%E3%83%BC%E3%82%92%E5%BC%95%E3%81%8D%E5%87%BA%E3%81%9D%E3%81%86%EF%BC%81\"><\/span>\u307e\u3068\u3081\uff1a\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u3001\u7720\u3063\u3066\u3044\u308b\u30d1\u30ef\u30fc\u3092\u5f15\u304d\u51fa\u305d\u3046\uff01<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u5358\u306b\u7b4b\u8089\u3092\u5927\u304d\u304f\u3059\u308b\u3060\u3051\u3067\u306a\u304f\u3001\u771f\u306e\u300c\u4f7f\u3048\u308b\u529b\u300d\u3001\u3059\u306a\u308f\u3061\u7206\u767a\u7684\u306a\u30d1\u30ef\u30fc\u3068\u30b9\u30d4\u30fc\u30c9\u3092\u5411\u4e0a\u3055\u305b\u308b\u70ba\u306e\u975e\u5e38\u306b\u52b9\u679c\u7684\u306a\u624b\u6bb5\u3067\u3059\u3002<br>\u30b9\u30dd\u30fc\u30c4\u306b\u304a\u3051\u308b\u77ac\u767a\u529b\u3001\u30b8\u30e3\u30f3\u30d7\u529b\u3001\u6295\u64f2\u529b\u306a\u3069\u3001\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u5411\u4e0a\u306b\u76f4\u7d50\u3059\u308b\u80fd\u529b\u3092\u990a\u3046\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u3057\u304b\u3057\u3001\u305d\u306e\u9ad8\u3044\u52b9\u679c\u3068\u5f15\u304d\u63db\u3048\u306b\u3001\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3068\u9069\u5207\u306a\u8ca0\u8377\u3001\u5341\u5206\u306a\u4f11\u606f\u304c\u4e0d\u53ef\u6b20\u3067\u3059\u3002<br>\u7126\u3089\u305a\u3001\u6bb5\u968e\u3092\u8e0f\u3093\u3067\u3001\u5fc5\u305a\u5c02\u9580\u5bb6\u306e\u6307\u5c0e\u306e\u3082\u3068\u3067\u5b89\u5168\u306b\u5b9f\u8df5\u3059\u308b\u3088\u3046\u306b\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<p>\u7206\u767a\u7684\u306a\u30d1\u30ef\u30fc\u3068\u30b9\u30d4\u30fc\u30c9\u3092\u6700\u5927\u9650\u306b\u5f15\u304d\u51fa\u3057\u3001\u30b9\u30dd\u30fc\u30c4\u3084\u65e5\u5e38\u751f\u6d3b\u3067\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u6b21\u306e\u30ec\u30d9\u30eb\u3078\u3068\u5f15\u304d\u4e0a\u3052\u3066\u304f\u308c\u308b\u306f\u305a\u3067\u3059\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u306f\u3058\u3081\u306b \u300c\u3082\u3063\u3068\u9060\u304f\u3078\u6295\u3052\u305f\u3044\uff01\u300d\u300c\u4e00\u6b69\u76ee\u306e\u52a0\u901f\u529b\u3092\u4e0a\u3052\u305f\u3044\uff01\u300d\u300c\u77ac\u767a\u529b\u3092\u9ad8\u3081\u3066\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u5411\u4e0a\u3055\u305b\u305f\u3044\uff01\u300d \u3082\u3057\u3042\u306a\u305f\u304c\u30b9\u30dd\u30fc\u30c4\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u5411\u4e0a\u3084\u3001\u8eab\u4f53\u306e\u7206\u767a\u7684\u306a\u52d5\u304d\u3092\u8ffd\u6c42\u3057\u3066\u3044\u308b\u306a\u3089\u3001\u300c\u30d0\u30ea\u30b9\u30c6\u30a3\u30c3\u30af\u30c8\u30ec\u30fc<\/p>\n","protected":false},"author":1,"featured_media":1716,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[68],"tags":[],"class_list":["post-2736","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/health.body-design.org\/index.php?rest_route=\/wp\/v2\/posts\/2736","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/health.body-design.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/health.body-design.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/health.body-design.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/health.body-design.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2736"}],"version-history":[{"count":0,"href":"https:\/\/health.body-design.org\/index.php?rest_route=\/wp\/v2\/posts\/2736\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/health.body-design.org\/index.php?rest_route=\/wp\/v2\/media\/1716"}],"wp:attachment":[{"href":"https:\/\/health.body-design.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/health.body-design.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/health.body-design.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}