{"id":2757,"date":"2025-05-25T09:01:59","date_gmt":"2025-05-25T00:01:59","guid":{"rendered":"https:\/\/health.body-design.org\/?p=2757"},"modified":"2026-06-08T14:35:41","modified_gmt":"2026-06-08T05:35:41","slug":"%e3%83%97%e3%83%ac%e3%82%a8%e3%82%b0%e3%82%be%e3%83%bc%e3%82%b7%e3%83%a7%e3%83%b3%e6%b3%95%e3%81%a7%e7%ad%8b%e3%83%88%e3%83%ac%e5%8a%b9%e7%8e%87%e3%82%a2%e3%83%83%e3%83%97%ef%bc%81%e5%bc%b1%e7%82%b9","status":"publish","type":"post","link":"https:\/\/health.body-design.org\/?p=2757","title":{"rendered":"\u30d7\u30ec\u30a8\u30b0\u30be\u30fc\u30b7\u30e7\u30f3\u6cd5\u3067\u7b4b\u30c8\u30ec\u52b9\u7387\u30a2\u30c3\u30d7\uff01\u5f31\u70b9\u514b\u670d\uff06\u6210\u9577\u3092\u52a0\u901f"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u306f\u3058\u3081\u306b<\/p>\n\n\n\n<p 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class=\"wp-block-paragraph\">\u300c\u30d7\u30ec\u30a8\u30b0\u30be\u30fc\u30b7\u30e7\u30f3\uff08Pre-exhaustion\uff09\u300d\u3068\u306f\u3001\u300c\u4e8b\u524d\u75b2\u52b4\u300d\u3092\u610f\u5473\u3057\u307e\u3059\u3002<br>\u3064\u307e\u308a\u3001\u30d7\u30ec\u30a8\u30b0\u30be\u30fc\u30b7\u30e7\u30f3\u6cd5\u3068\u306f\u3001\u8907\u5408\u95a2\u7bc0\u904b\u52d5\uff08\u8907\u6570\u306e\u95a2\u7bc0\u304c\u52d5\u304f\u904b\u52d5\uff09\u3092\u884c\u3046\u524d\u306b\u3001\u5358\u95a2\u7bc0\u904b\u52d5\uff08\u4e00\u3064\u306e\u95a2\u7bc0\u304c\u52d5\u304f\u904b\u52d5\uff09\u3067\u5bfe\u8c61\u3068\u306a\u308b\u7b4b\u8089\u3092\u4e8b\u524d\u306b\u75b2\u52b4\u3055\u305b\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6cd5\u306e\u3053\u3068\u3067\u3059\u3002<\/p>\n\n\n\n<p 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id=\"%E3%83%97%E3%83%AC%E3%82%A8%E3%82%B0%E3%82%BE%E3%83%BC%E3%82%B7%E3%83%A7%E3%83%B3%E6%B3%95%E3%81%AE%E3%83%A1%E3%83%AA%E3%83%83%E3%83%88\"><\/span>\u30d7\u30ec\u30a8\u30b0\u30be\u30fc\u30b7\u30e7\u30f3\u6cd5\u306e\u30e1\u30ea\u30c3\u30c8<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\/men-doing-chest-training.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"372\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/03\/men-doing-chest-training.jpg\" alt=\"\u80f8\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u3059\u308b\u7537\u6027\" class=\"wp-image-1071\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/03\/men-doing-chest-training.jpg 640w, https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/03\/men-doing-chest-training-300x174.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u3053\u306e\u30e6\u30cb\u30fc\u30af\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6cd5\u306b\u306f\u3001\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u52b9\u679c\u3092\u6700\u5927\u9650\u306b\u5f15\u304d\u51fa\u3059\u70ba\u306e\u591a\u304f\u306e\u30e1\u30ea\u30c3\u30c8\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u30bf\u30fc\u30b2\u30c3\u30c8\u90e8\u4f4d\u3078\u306e\u96c6\u4e2d\u5ea6\u5411\u4e0a<\/strong><br>\u8907\u5408\u95a2\u7bc0\u904b\u52d5\u3067\u306f\u3001\u3069\u3046\u3057\u3066\u3082\u4ed6\u306e\u7b4b\u8089\uff08\u88dc\u52a9\u7b4b\uff09\u304c\u95a2\u4e0e\u3057\u3066\u3057\u307e\u3044\u307e\u3059\u3002<br>\u3057\u304b\u3057\u3001\u30d7\u30ec\u30a8\u30b0\u30be\u30fc\u30b7\u30e7\u30f3\u6cd5\u306b\u3088\u3063\u3066\u72d9\u3063\u305f\u7b4b\u8089\u3092\u4e8b\u524d\u306b\u75b2\u52b4\u3055\u305b\u308b\u3053\u3068\u3067\u3001\u30e1\u30a4\u30f3\u30bb\u30c3\u30c8\u3067\u305d\u306e\u7b4b\u8089\u3078\u306e\u610f\u8b58\u3092\u3088\u308a\u96c6\u4e2d\u3055\u305b\u3001\u52b9\u7387\u7684\u306b\u523a\u6fc0\u3092\u4e0e\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u5f31\u70b9\u90e8\u4f4d\u306e\u514b\u670d<\/strong><br>\u7279\u5b9a\u306e\u7b4b\u8089\u306e\u767a\u9054\u304c\u9045\u308c\u3066\u3044\u308b\u3001\u3044\u308f\u3086\u308b\u300c\u5f31\u70b9\u90e8\u4f4d\u300d\u304c\u3042\u308b\u5834\u5408\u306b\u975e\u5e38\u306b\u52b9\u679c\u7684\u3067\u3059\u3002<br>\u5358\u95a2\u7bc0\u904b\u52d5\u3067\u305d\u306e\u90e8\u4f4d\u3092\u5fb9\u5e95\u7684\u306b\u8ffd\u3044\u8fbc\u3080\u3053\u3068\u3067\u3001\u767a\u9054\u3092\u4fc3\u9032\u3057\u3001\u5168\u4f53\u306e\u30d0\u30e9\u30f3\u30b9\u3092\u6574\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u52b9\u679c\u306e\u6700\u5927\u5316<\/strong><br>\u4e8b\u524d\u306b\u75b2\u52b4\u3055\u305b\u308b\u3053\u3068\u3067\u3001\u30e1\u30a4\u30f3\u30bb\u30c3\u30c8\u3067\u306e\u7b4b\u8089\u306e\u52d5\u54e1\u3092\u3088\u308a\u9ad8\u3081\u3001\u3088\u308a\u6df1\u3044\u523a\u6fc0\u3092\u4e0e\u3048\u308b\u3053\u3068\u304c\u53ef\u80fd\u306b\u306a\u308b\u3068\u3055\u308c\u3066\u3044\u307e\u3059\u3002<br>\u3053\u308c\u306b\u3088\u308a\u3001\u7b4b\u80a5\u5927\u3084\u7b4b\u529b\u5411\u4e0a\u3092\u3088\u308a\u52b9\u7387\u7684\u306b\u4fc3\u9032\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u30d5\u30a9\u30fc\u30e0\u306e\u5b89\u5b9a\u5316\u30fb\u602a\u6211\u306e\u30ea\u30b9\u30af\u8efd\u6e1b<\/strong><br>\u30e1\u30a4\u30f3\u30bb\u30c3\u30c8\u3067\u7121\u7406\u306a\u9ad8\u91cd\u91cf\u3092\u6271\u3046\u5fc5\u8981\u304c\u306a\u304f\u306a\u308b\u306e\u3067\u3001\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3092\u7dad\u6301\u3057\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002<br>\u7d50\u679c\u3068\u3057\u3066\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306e\u602a\u6211\u306e\u30ea\u30b9\u30af\u3092\u6e1b\u3089\u3059\u3053\u3068\u306b\u3082\u7e4b\u304c\u308a\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u30d1\u30f3\u30d7\u611f\u306e\u5411\u4e0a<\/strong><br>\u4e8b\u524d\u306b\u7b4b\u8089\u306b\u8840\u6db2\u3092\u9001\u308a\u8fbc\u3080\u3053\u3068\u3067\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306e\u300c\u30d1\u30f3\u30d7\u611f\u300d\uff08\u7b4b\u8089\u304c\u5f35\u308b\u611f\u899a\uff09\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002<br>\u3053\u306e\u30d1\u30f3\u30d7\u611f\u306f\u3001\u7b4b\u8089\u304c\u523a\u6fc0\u3055\u308c\u3066\u3044\u308b\u8a3c\u62e0\u3067\u3042\u308a\u3001\u30e2\u30c1\u30d9\u30fc\u30b7\u30e7\u30f3\u7dad\u6301\u306b\u3082\u5927\u304d\u304f\u8ca2\u732e\u3059\u308b\u3068\u601d\u3044\u307e\u3059\u3002\u3002<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%83%97%E3%83%AC%E3%82%A8%E3%82%B0%E3%82%BE%E3%83%BC%E3%82%B7%E3%83%A7%E3%83%B3%E6%B3%95%E3%81%AE%E5%85%B7%E4%BD%93%E7%9A%84%E3%81%AA%E5%AE%9F%E8%B7%B5%E4%BE%8B\"><\/span>\u30d7\u30ec\u30a8\u30b0\u30be\u30fc\u30b7\u30e7\u30f3\u6cd5\u306e\u5177\u4f53\u7684\u306a\u5b9f\u8df5\u4f8b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u3067\u306f\u3001\u5b9f\u969b\u306b\u3069\u306e\u3088\u3046\u306b\u30d7\u30ec\u30a8\u30b0\u30be\u30fc\u30b7\u30e7\u30f3\u6cd5\u3092\u53d6\u308a\u5165\u308c\u308c\u3070\u826f\u3044\u306e\u3067\u3057\u3087\u3046\u304b\uff1e<br>\u4e3b\u8981\u306a\u90e8\u4f4d\u3054\u3068\u306e\u5b9f\u8df5\u4f8b\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u80f8<\/strong>:\n<ul class=\"wp-block-list\">\n<li>\u5358\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30c0\u30f3\u30d9\u30eb\u30d5\u30e9\u30a4\u3001\u30b1\u30fc\u30d6\u30eb\u30af\u30ed\u30b9\u30aa\u30fc\u30d0\u30fc\u3001\u30da\u30c3\u30af\u30d5\u30e9\u30a4<\/strong><\/li>\n\n\n\n<li>\u8907\u5408\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3001\u30c0\u30f3\u30d9\u30eb\u30d7\u30ec\u30b9\u3001\u30c1\u30a7\u30b9\u30c8\u30d7\u30ec\u30b9<\/strong><\/li>\n\n\n\n<li>\u4f8b\uff1a\u30c0\u30f3\u30d9\u30eb\u30d5\u30e9\u30a4\uff083\u30bb\u30c3\u30c8 \u00d7 15-20\u56de\uff09\u2192 \u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\uff083-4\u30bb\u30c3\u30c8 \u00d7 6-12\u56de\uff09<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u80cc\u4e2d<\/strong>:\n<ul class=\"wp-block-list\">\n<li>\u5358\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30d7\u30eb\u30aa\u30fc\u30d0\u30fc\u3001\u30b9\u30c8\u30ec\u30fc\u30c8\u30a2\u30fc\u30e0\u30d7\u30eb\u30c0\u30a6\u30f3<\/strong><\/li>\n\n\n\n<li>\u8907\u5408\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30e9\u30c3\u30c8\u30d7\u30eb\u30c0\u30a6\u30f3\u3001\u30c1\u30f3\u30cb\u30f3\u30b0\uff08\u61f8\u5782\uff09\u3001\u30ed\u30fc\u30a4\u30f3\u30b0\uff08\u30d0\u30fc\u30d9\u30eb\u30ed\u30fc\u3001\u30c0\u30f3\u30d9\u30eb\u30ed\u30fc\u306a\u3069\uff09<\/strong><\/li>\n\n\n\n<li>\u4f8b\uff1a\u30d7\u30eb\u30aa\u30fc\u30d0\u30fc\uff083\u30bb\u30c3\u30c8 \u00d7 15-20\u56de\uff09\u2192 \u30e9\u30c3\u30c8\u30d7\u30eb\u30c0\u30a6\u30f3\uff083-4\u30bb\u30c3\u30c8 \u00d7 8-12\u56de\uff09<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u80a9<\/strong>:\n<ul class=\"wp-block-list\">\n<li>\u5358\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30b5\u30a4\u30c9\u30ec\u30a4\u30ba\u3001\u30d5\u30ed\u30f3\u30c8\u30ec\u30a4\u30ba<\/strong><\/li>\n\n\n\n<li>\u8907\u5408\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30b7\u30e7\u30eb\u30c0\u30fc\u30d7\u30ec\u30b9\uff08\u30c0\u30f3\u30d9\u30eb\u3001\u30d0\u30fc\u30d9\u30eb\u3001\u30de\u30b7\u30f3\uff09\u3001\u30a2\u30c3\u30d7\u30e9\u30a4\u30c8\u30ed\u30fc<\/strong><\/li>\n\n\n\n<li>\u4f8b\uff1a\u30b5\u30a4\u30c9\u30ec\u30a4\u30ba\uff083\u30bb\u30c3\u30c8 \u00d7 15-20\u56de\uff09\u2192 \u30c0\u30f3\u30d9\u30eb\u30b7\u30e7\u30eb\u30c0\u30fc\u30d7\u30ec\u30b9\uff083-4\u30bb\u30c3\u30c8 \u00d7 8-12\u56de\uff09<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u811a\uff08\u5927\u817f\u56db\u982d\u7b4b\uff09<\/strong>:\n<ul class=\"wp-block-list\">\n<li>\u5358\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30ec\u30c3\u30b0\u30a8\u30af\u30b9\u30c6\u30f3\u30b7\u30e7\u30f3<\/strong><\/li>\n\n\n\n<li>\u8907\u5408\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30b9\u30af\u30ef\u30c3\u30c8\u3001\u30ec\u30c3\u30b0\u30d7\u30ec\u30b9<\/strong><\/li>\n\n\n\n<li>\u4f8b\uff1a\u30ec\u30c3\u30b0\u30a8\u30af\u30b9\u30c6\u30f3\u30b7\u30e7\u30f3\uff083\u30bb\u30c3\u30c8 \u00d7 15-20\u56de\uff09\u2192 \u30b9\u30af\u30ef\u30c3\u30c8\uff083-4\u30bb\u30c3\u30c8 \u00d7 8-12\u56de\uff09<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u811a\uff08\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\uff09<\/strong>:\n<ul class=\"wp-block-list\">\n<li>\u5358\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30ec\u30c3\u30b0\u30ab\u30fc\u30eb<\/strong><\/li>\n\n\n\n<li>\u8907\u5408\u95a2\u7bc0\u904b\u52d5\uff1a<strong>\u30b9\u30c6\u30a3\u30c3\u30d5\u30ec\u30c3\u30b0\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8\u3001\u30eb\u30fc\u30de\u30cb\u30a2\u30f3\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8<\/strong><\/li>\n\n\n\n<li>\u4f8b\uff1a\u30ec\u30c3\u30b0\u30ab\u30fc\u30eb\uff083\u30bb\u30c3\u30c8 \u00d7 15-20\u56de\uff09\u2192 \u30eb\u30fc\u30de\u30cb\u30a2\u30f3\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8\uff083-4\u30bb\u30c3\u30c8 \u00d7 8-12\u56de\uff09<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u3010\u30dd\u30a4\u30f3\u30c8\u3011<\/strong> \u5358\u95a2\u7bc0\u904b\u52d5\u3067\u306f\u3001\u9ad8\u56de\u6570\uff0815\u56de\uff5e20\u56de\u7a0b\u5ea6\uff09\u3067\u8efd\u3081\u306e\u91cd\u91cf\u3092\u6271\u3044\u3001\u5bfe\u8c61\u7b4b\u3078\u306e\u523a\u6fc0\u3092\u610f\u8b58\u3057\u307e\u3059\u3002<br>\u3042\u304f\u307e\u3067\u30e1\u30a4\u30f3\u30bb\u30c3\u30c8\u3078\u306e\u5c0e\u5165\u3068\u3057\u3066\u3001\u7b4b\u8089\u3092\u5341\u5206\u306b\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3057\u3001\u75b2\u52b4\u3055\u305b\u308b\u3053\u3068\u304c\u76ee\u7684\u3067\u3059\u3002<br>\u8907\u5408\u95a2\u7bc0\u904b\u52d5\u306f\u3001\u901a\u5e38\u306e\u91cd\u91cf\u30fb\u56de\u6570\u3067\u884c\u3044\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%83%97%E3%83%AC%E3%82%A8%E3%82%B0%E3%82%BE%E3%83%BC%E3%82%B7%E3%83%A7%E3%83%B3%E6%B3%95%E3%82%92%E6%88%90%E5%8A%9F%E3%81%95%E3%81%9B%E3%82%8B%E7%82%BA%E3%81%AE%E6%B3%A8%E6%84%8F%E7%82%B9\"><\/span>\u30d7\u30ec\u30a8\u30b0\u30be\u30fc\u30b7\u30e7\u30f3\u6cd5\u3092\u6210\u529f\u3055\u305b\u308b\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\/01\/squat-man.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/squat-man.jpg\" alt=\"\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u3059\u308b\u7537\u6027\" class=\"wp-image-964\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/squat-man.jpg 640w, https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/squat-man-300x200.jpg 300w, https:\/\/health.body-design.org\/wp-content\/uploads\/2022\/01\/squat-man-272x182.jpg 272w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u52b9\u679c\u7684\u306a\u30d7\u30ec\u30a8\u30b0\u30be\u30fc\u30b7\u30e7\u30f3\u6cd5\u3067\u3059\u304c\u3001\u3044\u304f\u3064\u304b\u6ce8\u610f\u3059\u3079\u304d\u70b9\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<ul 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