{"id":2785,"date":"2025-05-31T10:06:28","date_gmt":"2025-05-31T01:06:28","guid":{"rendered":"https:\/\/health.body-design.org\/?p=2785"},"modified":"2026-06-08T14:38:39","modified_gmt":"2026-06-08T05:38:39","slug":"%e9%ab%98%e9%bd%a2%e8%80%85%e3%81%93%e3%81%9d%e5%a4%aa%e3%82%82%e3%82%82%e3%82%92%e9%8d%9b%e3%81%88%e3%82%8b%e3%81%b9%e3%81%8d%ef%bc%81%e5%af%9d%e3%81%9f%e3%81%8d%e3%82%8a%e3%82%92%e9%98%b2%e3%81%8e","status":"publish","type":"post","link":"https:\/\/health.body-design.org\/?p=2785","title":{"rendered":"\u9ad8\u9f62\u8005\u3053\u305d\u592a\u3082\u3082\u3092\u935b\u3048\u308b\u3079\u304d\uff01\u5bdd\u305f\u304d\u308a\u3092\u9632\u304e\u3001\u30a4\u30ad\u30a4\u30ad\u3068\u3057\u305f\u6bce\u65e5\u3092\u9001\u308b\u70ba\u306b"},"content":{"rendered":"\n<p 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href=\"https:\/\/health.body-design.org\/?p=2785\/#%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E5%8A%B9%E6%9E%9C%E3%82%92%E6%9C%80%E5%A4%A7%E5%8C%96%E3%81%99%E3%82%8B%E3%80%8C%CE%B1%E3%80%8D%E3%81%AE%E7%A7%98%E8%A8%A3%EF%BC%9A%E9%A3%9F%E4%BA%8B%E3%81%A8%E4%BC%91%E9%A4%8A%E3%81%AE%E9%87%8D%E8%A6%81%E6%80%A7\" >\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u52b9\u679c\u3092\u6700\u5927\u5316\u3059\u308b\u300c+\u03b1\u300d\u306e\u79d8\u8a23\uff1a\u98df\u4e8b\u3068\u4f11\u990a\u306e\u91cd\u8981\u6027<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/health.body-design.org\/?p=2785\/#1_%E7%AD%8B%E8%82%89%E3%81%AE%E6%9D%90%E6%96%99%E3%80%8C%E3%81%9F%E3%82%93%E3%81%B1%E3%81%8F%E8%B3%AA%E3%80%8D%E3%82%92%E6%84%8F%E8%AD%98%E7%9A%84%E3%81%AB%E6%91%82%E3%82%8B\" >(1) \u7b4b\u8089\u306e\u6750\u6599\u300c\u305f\u3093\u3071\u304f\u8cea\u300d\u3092\u610f\u8b58\u7684\u306b\u6442\u308b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/health.body-design.org\/?p=2785\/#2_%E5%8D%81%E5%88%86%E3%81%AA%E4%BC%91%E9%A4%8A%E3%82%92%E5%8F%96%E3%82%8B%EF%BC%9A%E7%AD%8B%E8%82%89%E3%81%AE%E5%9B%9E%E5%BE%A9%E3%81%A8%E6%88%90%E9%95%B7%E3%82%92%E4%BF%83%E3%81%99\" >(2) \u5341\u5206\u306a\u4f11\u990a\u3092\u53d6\u308b\uff1a\u7b4b\u8089\u306e\u56de\u5fa9\u3068\u6210\u9577\u3092\u4fc3\u3059<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/health.body-design.org\/?p=2785\/#%E8%AB%A6%E3%82%81%E3%81%AA%E3%81%84%E3%81%A7%EF%BC%81%E5%B0%8F%E3%81%95%E3%81%AA%E4%B8%80%E6%AD%A9%E3%81%8C%E5%A4%A7%E3%81%8D%E3%81%AA%E6%9C%AA%E6%9D%A5%E3%81%B8%E7%B9%8B%E3%81%8C%E3%82%8B\" >\u8ae6\u3081\u306a\u3044\u3067\uff01\u5c0f\u3055\u306a\u4e00\u6b69\u304c\u5927\u304d\u306a\u672a\u6765\u3078\u7e4b\u304c\u308b<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%81%AA%E3%81%9C%E9%AB%98%E9%BD%A2%E8%80%85%E3%81%AB%E5%A4%AA%E3%82%82%E3%82%82%E3%82%92%E9%8D%9B%E3%81%88%E3%82%8B%E3%81%93%E3%81%A8%E3%81%8C%E9%87%8D%E8%A6%81%E3%81%AA%E3%81%AE%E3%81%8B%EF%BC%9F%E6%B4%BB%E5%8B%95%E7%9A%84%E3%81%AA%E7%94%9F%E6%B4%BB%E3%81%AE%E5%9C%9F%E5%8F%B0%E3%82%92%E7%AF%89%E3%81%8F\"><\/span>\u306a\u305c\u9ad8\u9f62\u8005\u306b\u592a\u3082\u3082\u3092\u935b\u3048\u308b\u3053\u3068\u304c\u91cd\u8981\u306a\u306e\u304b\uff1f\u6d3b\u52d5\u7684\u306a\u751f\u6d3b\u306e\u571f\u53f0\u3092\u7bc9\u304f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p 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class=\"wp-block-paragraph\">\u9ad8\u9f62\u306b\u306a\u308b\u3068\u3001\u7279\u306b\u610f\u8b58\u3057\u3066\u8eab\u4f53\u3092\u52d5\u304b\u3055\u306a\u3044\u3068\u3001\u7b4b\u8089\u91cf\u306f\u5e74\u9593\u7d041%\u305a\u3064\u6e1b\u5c11\u3057\u3066\u3044\u304f\u3068\u8a00\u308f\u308c\u3066\u3044\u307e\u3059\u3002<br>\u3053\u306e\u73fe\u8c61\u306f\u300c\u30b5\u30eb\u30b3\u30da\u30cb\u30a2\u300d\u3068\u547c\u3070\u308c\u3001\u653e\u7f6e\u3059\u308b\u3068\u8eab\u4f53\u80fd\u529b\u304c\u8457\u3057\u304f\u4f4e\u4e0b\u3057\u3001\u4ee5\u4e0b\u306e\u3088\u3046\u306a\u69d8\u3005\u306a\u554f\u984c\u3092\u5f15\u304d\u8d77\u3053\u3059\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<ul 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class=\"wp-block-paragraph\">\u3053\u306e\u3088\u3046\u306b\u3001\u592a\u3082\u3082\u306e\u7b4b\u8089\u306f\u3001\u9ad8\u9f62\u671f\u306b\u304a\u3051\u308b\u81ea\u7acb\u3057\u305f\u751f\u6d3b\u3092\u9001\u308b\u4e0a\u3067\u3001\u307e\u3055\u306b\u751f\u547d\u7dda\u3068\u3082\u8a00\u3048\u308b\u5b58\u5728\u306a\u306e\u3067\u3059\u3002<br>\u4eca\u304b\u3089\u3067\u3082\u9045\u304f\u3042\u308a\u307e\u305b\u3093\u3002<br>\u592a\u3082\u3082\u3092\u935b\u3048\u308b\u3053\u3068\u3067\u3001\u3053\u308c\u3089\u306e\u30ea\u30b9\u30af\u3092\u8efd\u6e1b\u3057\u3001\u3044\u3064\u307e\u3067\u3082\u81ea\u5206\u306e\u8db3\u3067\u6b69\u3051\u308b\u559c\u3073\u3092\u7dad\u6301\u3057\u3001\u751f\u304d\u304c\u3044\u306e\u3042\u308b\u6bce\u65e5\u3092\u9001\u308a\u7d9a\u3051\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%AB%98%E9%BD%A2%E8%80%85%E3%81%A7%E3%82%82%E5%AE%89%E5%BF%83%EF%BC%81%E8%87%AA%E5%AE%85%E3%81%A7%E3%81%A7%E3%81%8D%E3%82%8B%E5%A4%AA%E3%82%82%E3%82%82%E5%BC%B7%E5%8C%96%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B03%E9%81%B8\"><\/span>\u9ad8\u9f62\u8005\u3067\u3082\u5b89\u5fc3\uff01\u81ea\u5b85\u3067\u3067\u304d\u308b\u592a\u3082\u3082\u5f37\u5316\u30c8\u30ec\u30fc\u30cb\u30f3\u30b03\u9078<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\/06\/women-to-stretch.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/06\/women-to-stretch.jpg\" alt=\"\u6e96\u5099\u904b\u52d5\u3059\u308b\u5973\u6027\" class=\"wp-image-408\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/06\/women-to-stretch.jpg 640w, https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/06\/women-to-stretch-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure>\n\n\n\n<p 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class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%A4%85%E5%AD%90%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%EF%BC%9A%E8%86%9D%E3%81%B8%E3%81%AE%E8%B2%A0%E6%8B%85%E3%81%8C%E5%B0%91%E3%81%AA%E3%81%84%E4%B8%87%E8%83%BD%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0\"><\/span>(1) \u6905\u5b50\u30b9\u30af\u30ef\u30c3\u30c8\uff1a\u819d\u3078\u306e\u8ca0\u62c5\u304c\u5c11\u306a\u3044\u4e07\u80fd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u901a\u5e38\u306e\u30b9\u30af\u30ef\u30c3\u30c8\u3088\u308a\u3082\u819d\u3078\u306e\u8ca0\u62c5\u304c\u5c11\u306a\u304f\u3001\u5ea7\u9762\u306e\u5b89\u5b9a\u3057\u305f\u6905\u5b50\u3092\u4f7f\u3046\u3053\u3068\u3067\u5b89\u5fc3\u3057\u3066\u884c\u3048\u307e\u3059\u3002<br>\u7b4b\u529b\u306b\u81ea\u4fe1\u304c\u306a\u3044\u65b9\u3084\u819d\u306b\u4e0d\u5b89\u304c\u3042\u308b\u65b9\u3067\u3082\u53d6\u308a\u7d44\u307f\u3084\u3059\u3044\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u3059\u3002<br>\u5927\u817f\u56db\u982d\u7b4b\u3084\u304a\u5c3b\u306e\u7b4b\u8089\uff08\u5927\u81c0\u7b4b\uff09\u3092\u52b9\u679c\u7684\u306b\u935b\u3048\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u6e96\u5099<\/strong><br>\u6905\u5b50\u306e\u524d\u306b\u7acb\u3061\u3001\u8db3\u3092\u80a9\u5e45\u7a0b\u5ea6\u306b\u958b\u304d\u307e\u3059\u3002<br>\u3064\u307e\u5148\u306f\u3084\u3084\u5916\u5411\u304d\uff0815\u301c30\u5ea6\u7a0b\u5ea6\uff09\u306b\u3059\u308b\u3068\u3001\u80a1\u95a2\u7bc0\u306e\u53ef\u52d5\u57df\u304c\u5e83\u304c\u308a\u3001\u3088\u308a\u6df1\u304f\u304a\u5c3b\u3092\u4e0b\u308d\u305b\u307e\u3059\u3002<br>\u4e21\u8155\u306f\u80f8\u306e\u524d\u3067\u7d44\u3080\u304b\u3001\u524d\u65b9\u306b\u4f38\u3070\u3057\u3066\u30d0\u30e9\u30f3\u30b9\u3092\u53d6\u308a\u3084\u3059\u304f\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u52d5\u4f5c<\/strong><br>\u80cc\u7b4b\u3092\u307e\u3063\u3059\u3050\u4fdd\u3061\u3001\u76ee\u7dda\u306f\u5c11\u3057\u524d\u65b9\u3092\u898b\u636e\u3048\u307e\u3059\u3002<br>\u3086\u3063\u304f\u308a\u3068\u606f\u3092\u5438\u3044\u306a\u304c\u3089\u3001\u6905\u5b50\u306b\u5ea7\u308b\u3088\u3046\u306b\u304a\u5c3b\u3092\u4e0b\u3052\u3066\u3044\u304d\u307e\u3059\u3002<br>\u3053\u306e\u6642\u3001\u819d\u304c\u524d\u306b\u51fa\u3059\u304e\u306a\u3044\u3088\u3046\u306b\u6ce8\u610f\u3057\u3001\u80a1\u95a2\u7bc0\u304b\u3089\u66f2\u3052\u308b\u610f\u8b58\u3092\u6301\u3061\u307e\u3057\u3087\u3046\u3002<\/li>\n\n\n\n<li><strong>\u505c\u6b62<\/strong><br>\u6905\u5b50\u306b\u8efd\u304f\u89e6\u308c\u308b\u304b\u3001\u5ea7\u308a\u304d\u308b\u624b\u524d\u3067\u505c\u6b62\u3057\u307e\u3059\u3002<br>\u592a\u3082\u3082\u306e\u7b4b\u8089\uff08\u7279\u306b\u524d\u5074\uff09\u3068\u304a\u5c3b\u306b\u529b\u304c\u5165\u3063\u3066\u3044\u308b\u3053\u3068\u3092\u610f\u8b58\u3057\u307e\u3059\u3002<br>\u3053\u306e\u72b6\u614b\u30921\u301c2\u79d2\u30ad\u30fc\u30d7\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u623b\u308b<\/strong><br>\u606f\u3092\u5410\u304d\u306a\u304c\u3089\u3001\u592a\u3082\u3082\u3068\u304a\u5c3b\u306e\u7b4b\u8089\u3092\u4f7f\u3063\u3066\u3001\u3086\u3063\u304f\u308a\u3068\u5143\u306e\u59ff\u52e2\u306b\u623b\u308a\u307e\u3059\u3002<br>\u7acb\u3061\u4e0a\u304c\u308b\u6642\u3082\u3001\u53cd\u52d5\u3092\u4f7f\u308f\u305a\u3001\u304a\u5c3b\u3092\u7a81\u304d\u4e0a\u3052\u308b\u3088\u3046\u306b\u610f\u8b58\u3059\u308b\u3068\u52b9\u679c\u7684\u3067\u3059\u3002<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u30dd\u30a4\u30f3\u30c8:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u56de\u6570\u3068\u30bb\u30c3\u30c8\u6570<\/strong><br>10\u56de\u30921\u30bb\u30c3\u30c8\u3068\u3057\u3001\u7121\u7406\u306e\u306a\u3044\u7bc4\u56f2\u30672\u301c3\u30bb\u30c3\u30c8\u884c\u3044\u307e\u3057\u3087\u3046\u3002<br>\u6163\u308c\u3066\u304d\u305f\u3089\u56de\u6570\u3084\u30bb\u30c3\u30c8\u6570\u3092\u5897\u3084\u3057\u3066\u3044\u3051\u308b\u3068\u826f\u3044\u3067\u3059\u3002<\/li>\n\n\n\n<li><strong>\u547c\u5438<\/strong><br>\u52d5\u4f5c\u4e2d\u306f\u547c\u5438\u3092\u6b62\u3081\u305a\u306b\u3001\u4e0b\u308d\u3059\u6642\u306b\u606f\u3092\u5438\u3044\u3001\u4e0a\u304c\u308b\u6642\u306b\u606f\u3092\u5410\u304f\u3053\u3068\u3092\u610f\u8b58\u3059\u308b\u3068\u826f\u3044\u3067\u3059\u3002<\/li>\n\n\n\n<li><strong>\u819d\u306e\u5411\u304d<\/strong><br>\u819d\u306f\u3064\u307e\u5148\u3068\u540c\u3058\u65b9\u5411\u3092\u5411\u304f\u3088\u3046\u306b\u610f\u8b58\u3057\u3001\u5185\u5074\u306b\u5165\u3089\u306a\u3044\u3088\u3046\u306b\u6ce8\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n\n\n\n<li><strong>\u6df1\u3055<\/strong><br>\u6905\u5b50\u306b\u8efd\u304f\u89e6\u308c\u308b\u3060\u3051\u3067\u3082\u5341\u5206\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u3002<br>\u7121\u7406\u306b\u6df1\u304f\u4e0b\u308d\u3059\u5fc5\u8981\u306f\u3042\u308a\u307e\u305b\u3093\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%86%9D%E4%BC%B8%E3%81%B0%E3%81%97%EF%BC%88%E3%82%BF%E3%82%AA%E3%83%AB%E6%8C%9F%E3%81%BF%EF%BC%89%EF%BC%9A%E5%BA%A7%E3%81%A3%E3%81%A6%E3%81%A7%E3%81%8D%E3%82%8B%E6%89%8B%E8%BB%BD%E3%81%AA%E5%A4%A7%E8%85%BF%E5%9B%9B%E9%A0%AD%E7%AD%8B%E5%BC%B7%E5%8C%96\"><\/span>(2) \u819d\u4f38\u3070\u3057\uff08\u30bf\u30aa\u30eb\u631f\u307f\uff09\uff1a\u5ea7\u3063\u3066\u3067\u304d\u308b\u624b\u8efd\u306a\u5927\u817f\u56db\u982d\u7b4b\u5f37\u5316<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5ea7\u3063\u305f\u307e\u307e\u3067\u884c\u3048\u308b\u306e\u3067\u3001\u8db3\u8170\u306b\u75db\u307f\u304c\u3042\u308b\u65b9\u3084\u3001\u9577\u6642\u9593\u7acb\u3063\u3066\u3044\u308b\u306e\u304c\u8f9b\u3044\u65b9\u306b\u3082\u304a\u30b9\u30b9\u30e1\u3067\u3059\u3002<br>\u592a\u3082\u3082\u306e\u524d\u9762\u306b\u3042\u308b\u5927\u817f\u56db\u982d\u7b4b\u3092\u30d4\u30f3\u30dd\u30a4\u30f3\u30c8\u3067\u935b\u3048\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u6e96\u5099<\/strong><br>\u6905\u5b50\u306b\u6df1\u304f\u8170\u639b\u3051\u3001\u819d\u309290\u5ea6\u7a0b\u5ea6\u306b\u66f2\u3052\u307e\u3059\u3002<br>\u8db3\u306e\u88cf\u306f\u5e8a\u306b\u3064\u3051\u3066\u5b89\u5b9a\u3055\u305b\u307e\u3059\u3002<br>\u7247\u65b9\u306e\u819d\u306e\u88cf\u306b\u3001\u4e38\u3081\u305f\u30bf\u30aa\u30eb\uff08\u539a\u3055\u306f\u8abf\u6574\u3057\u3066\u304f\u3060\u3055\u3044\uff09\u3092\u631f\u307f\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u52d5\u4f5c<\/strong><br>\u30bf\u30aa\u30eb\u3092\u6f70\u3059\u3088\u3046\u306b\u3001\u3086\u3063\u304f\u308a\u3068\u819d\u3092\u4f38\u3070\u3057\u3001\u592a\u3082\u3082\u306e\u524d\u9762\uff08\u5927\u817f\u56db\u982d\u7b4b\uff09\u306b\u30ae\u30e5\u30c3\u3068\u529b\u3092\u5165\u308c\u307e\u3059\u3002<br>\u8db3\u9996\u306f90\u5ea6\u306b\u66f2\u3052\u3001\u304b\u304b\u3068\u3092\u7a81\u304d\u51fa\u3059\u3088\u3046\u306b\u610f\u8b58\u3059\u308b\u3068\u3001\u3088\u308a\u52b9\u679c\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u30ad\u30fc\u30d7<\/strong><br>\u5b8c\u5168\u306b\u819d\u3092\u4f38\u3070\u3057\u304d\u3063\u305f\u72b6\u614b\u3067\u30015\u301c10\u79d2\u7a0b\u5ea6\u30ad\u30fc\u30d7\u3057\u307e\u3059\u3002\u3053\u306e\u6642\u3001\u592a\u3082\u3082\u306e\u7b4b\u8089\u304c\u786c\u304f\u306a\u3063\u3066\u3044\u308b\u3053\u3068\u3092\u78ba\u8a8d\u3057\u307e\u3057\u3087\u3046\u3002<\/li>\n\n\n\n<li><strong>\u623b\u308b<\/strong><br>\u3086\u3063\u304f\u308a\u3068\u819d\u3092\u66f2\u3052\u3066\u3001\u5143\u306e\u59ff\u52e2\u306b\u623b\u3057\u307e\u3059\u3002\u53cd\u52d5\u3092\u4f7f\u308f\u305a\u3001\u7b4b\u8089\u306e\u53ce\u7e2e\u3092\u611f\u3058\u306a\u304c\u3089\u884c\u3044\u307e\u3057\u3087\u3046\u3002<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u30dd\u30a4\u30f3\u30c8:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u56de\u6570\u3068\u30bb\u30c3\u30c8\u6570<\/strong><br>\u5de6\u53f3\u305d\u308c\u305e\u308c10\u56de\u30921\u30bb\u30c3\u30c8\u3068\u3057\u30012\u301c3\u30bb\u30c3\u30c8\u884c\u3044\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u6ce8\u610f\u70b9<\/strong><br>\u819d\u3092\u4f38\u3070\u3057\u304d\u308b\u969b\u306b\u3001\u819d\u306e\u88cf\u304c\u75db\u3080\u5834\u5408\u306f\u7121\u7406\u306b\u4f38\u3070\u3057\u304d\u3089\u306a\u3044\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n\n\n\n<li><strong>\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3<\/strong><br>\u30bf\u30aa\u30eb\u304c\u306a\u3044\u5834\u5408\u306f\u3001\u819d\u306e\u88cf\u3092\u6905\u5b50\u306e\u5ea7\u9762\u306b\u62bc\u3057\u4ed8\u3051\u308b\u3060\u3051\u3067\u3082OK\u3067\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E3%81%8B%E3%81%8B%E3%81%A8%E4%B8%8A%E3%81%92%EF%BC%88%E3%82%AB%E3%83%BC%E3%83%95%E3%83%AC%E3%82%A4%E3%82%BA%EF%BC%89%EF%BC%9A%E3%81%B5%E3%81%8F%E3%82%89%E3%81%AF%E3%81%8E%E3%81%A8%E5%A4%AA%E3%82%82%E3%82%82%E8%A3%8F%E3%81%AE%E9%80%A3%E6%90%BA%E3%82%92%E6%84%8F%E8%AD%98\"><\/span>(3) \u304b\u304b\u3068\u4e0a\u3052\uff08\u30ab\u30fc\u30d5\u30ec\u30a4\u30ba\uff09\uff1a\u3075\u304f\u3089\u306f\u304e\u3068\u592a\u3082\u3082\u88cf\u306e\u9023\u643a\u3092\u610f\u8b58<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u592a\u3082\u3082\u3060\u3051\u3067\u306a\u304f\u3001\u300c\u7b2c\u4e8c\u306e\u5fc3\u81d3\u300d\u3068\u3082\u547c\u3070\u308c\u308b\u3075\u304f\u3089\u306f\u304e\u306e\u7b4b\u8089\uff08\u4e0b\u817f\u4e09\u982d\u7b4b\uff09\u3082\u540c\u6642\u306b\u935b\u3048\u3089\u308c\u307e\u3059\u3002<br>\u3075\u304f\u3089\u306f\u304e\u306e\u7b4b\u8089\u306f\u3001\u8db3\u306e\u30dd\u30f3\u30d7\u4f5c\u7528\u3092\u52a9\u3051\u3001\u8840\u884c\u4fc3\u9032\u306b\u3082\u5f79\u7acb\u3061\u307e\u3059\u3002<br>\u307e\u305f\u3001\u30d0\u30e9\u30f3\u30b9\u611f\u899a\u306e\u5411\u4e0a\u306b\u3082\u7e4b\u304c\u308b\u306e\u3067\u8ee2\u5012\u4e88\u9632\u306b\u3082\u975e\u5e38\u306b\u52b9\u679c\u7684\u3067\u3059\u3002<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u6e96\u5099<\/strong><br>\u58c1\u3084\u673a\u306e\u305d\u3070\u306b\u7acb\u3061\u3001\u8efd\u304f\u652f\u3048\u306a\u304c\u3089\u5b89\u5b9a\u3057\u305f\u59ff\u52e2\u3092\u3068\u308a\u307e\u3059\u3002<br>\u8db3\u306f\u80a9\u5e45\u7a0b\u5ea6\u306b\u958b\u304d\u307e\u3059\u3002\u5fc5\u8981\u3067\u3042\u308c\u3070\u3001\u4e21\u624b\u3067\u3057\u3063\u304b\u308a\u3068\u652f\u3048\u3092\u6301\u3061\u307e\u3057\u3087\u3046\u3002<\/li>\n\n\n\n<li><strong>\u52d5\u4f5c<\/strong><br>\u3086\u3063\u304f\u308a\u3068\u4e21\u8db3\u306e\u304b\u304b\u3068\u3092\u4e0a\u3052\u3001\u3064\u307e\u5148\u7acb\u3061\u306b\u306a\u308a\u307e\u3059\u3002<br>\u3053\u306e\u6642\u3001\u3075\u304f\u3089\u306f\u304e\u3060\u3051\u3067\u306a\u304f\u3001\u592a\u3082\u3082\u306e\u88cf\u5074\uff08\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\uff09\u306b\u3082\u529b\u304c\u5165\u3063\u3066\u3044\u308b\u3053\u3068\u3092\u610f\u8b58\u3057\u307e\u3059\u3002<br>\u3067\u304d\u308b\u3060\u3051\u9ad8\u304f\u304b\u304b\u3068\u3092\u4e0a\u3052\u307e\u3057\u3087\u3046\u3002<\/li>\n\n\n\n<li><strong>\u30ad\u30fc\u30d7<\/strong><br>\u4e0a\u304c\u308a\u304d\u3063\u305f\u3068\u3053\u308d\u3067\u30012\u301c3\u79d2\u7a0b\u5ea6\u30ad\u30fc\u30d7\u3057\u307e\u3059\u3002\u3075\u304f\u3089\u306f\u304e\u304c\u30d1\u30f3\u30d7\u30a2\u30c3\u30d7\u3059\u308b\u611f\u899a\u3092\u610f\u8b58\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n\n\n\n<li><strong>\u623b\u308b<\/strong><br>\u3086\u3063\u304f\u308a\u3068\u304b\u304b\u3068\u3092\u4e0b\u308d\u3057\u3001\u5143\u306e\u59ff\u52e2\u306b\u623b\u308a\u307e\u3059\u3002<br>\u304b\u304b\u3068\u3092\u5e8a\u306b\u3064\u3051\u308b\u76f4\u524d\u3067\u6b62\u3081\u3001\u3059\u3050\u306b\u6b21\u306e\u52d5\u4f5c\u306b\u79fb\u308b\u3068\u3001\u3088\u308a\u8ca0\u8377\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u30dd\u30a4\u30f3\u30c8:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u56de\u6570\u3068\u30bb\u30c3\u30c8\u6570<\/strong><br>10\u301c15\u56de\u30921\u30bb\u30c3\u30c8\u3068\u3057\u30012\u301c3\u30bb\u30c3\u30c8\u884c\u3044\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u5b89\u5168\u7b2c\u4e00<\/strong><br>\u30d0\u30e9\u30f3\u30b9\u3092\u5d29\u3057\u3084\u3059\u3044\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306a\u306e\u3067\u3001\u5fc5\u305a\u58c1\u3084\u9811\u4e08\u306a\u5bb6\u5177\u306b\u624b\u3092\u3064\u3044\u3066\u884c\u3044\u307e\u3057\u3087\u3046\u3002<br>\u7121\u7406\u306f\u7981\u7269\u3067\u3059\u3002<\/li>\n\n\n\n<li><strong>\u6163\u308c\u3066\u304d\u305f\u3089<\/strong><br>\u6163\u308c\u3066\u304d\u305f\u3089\u3001\u7247\u8db3\u305a\u3064\u884c\u3046\u3053\u3068\u3067\u3001\u3088\u308a\u8ca0\u8377\u3092\u9ad8\u3081\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<br>\u305f\u3060\u3057\u3001\u8ee2\u5012\u306b\u306f\u5341\u5206\u6ce8\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E5%8A%B9%E6%9E%9C%E3%82%92%E6%9C%80%E5%A4%A7%E5%8C%96%E3%81%99%E3%82%8B%E3%80%8C%CE%B1%E3%80%8D%E3%81%AE%E7%A7%98%E8%A8%A3%EF%BC%9A%E9%A3%9F%E4%BA%8B%E3%81%A8%E4%BC%91%E9%A4%8A%E3%81%AE%E9%87%8D%E8%A6%81%E6%80%A7\"><\/span>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u52b9\u679c\u3092\u6700\u5927\u5316\u3059\u308b\u300c+\u03b1\u300d\u306e\u79d8\u8a23\uff1a\u98df\u4e8b\u3068\u4f11\u990a\u306e\u91cd\u8981\u6027<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\/2024\/01\/ab370c4e23eee4025437b4a501a8320f_s.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"427\" height=\"640\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2024\/01\/ab370c4e23eee4025437b4a501a8320f_s.jpg\" alt=\"\u9ad8\u9f62\u8005\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\" class=\"wp-image-2315\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2024\/01\/ab370c4e23eee4025437b4a501a8320f_s.jpg 427w, https:\/\/health.body-design.org\/wp-content\/uploads\/2024\/01\/ab370c4e23eee4025437b4a501a8320f_s-200x300.jpg 200w\" sizes=\"auto, (max-width: 427px) 100vw, 427px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u52b9\u679c\u3092\u6700\u5927\u9650\u306b\u5f15\u304d\u51fa\u3057\u3001\u52b9\u7387\u3088\u304f\u7b4b\u8089\u3092\u80b2\u3066\u308b\u306b\u306f\u3001\u7b4b\u8089\u3092\u935b\u3048\u308b\u3053\u3068\u3060\u3051\u3067\u306a\u304f\u3001\u300c\u98df\u4e8b\u300d\u3068\u300c\u4f11\u990a\u300d\u3082\u975e\u5e38\u306b\u91cd\u8981\u3067\u3059\u3002<br>\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u7b4b\u8089\u306b\u4e00\u6642\u7684\u306a\u30c0\u30e1\u30fc\u30b8\u3092\u4e0e\u3048\u3001\u305d\u308c\u304c\u4fee\u5fa9\u3055\u308c\u308b\u904e\u7a0b\u3067\u7b4b\u8089\u304c\u5f37\u304f\u306a\u308a\u307e\u3059\u3002<br>\u3053\u306e\u4fee\u5fa9\u3068\u6210\u9577\u306b\u306f\u3001\u9069\u5207\u306a\u6804\u990a\u3068\u5341\u5206\u306a\u4f11\u606f\u304c\u4e0d\u53ef\u6b20\u3067\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E7%AD%8B%E8%82%89%E3%81%AE%E6%9D%90%E6%96%99%E3%80%8C%E3%81%9F%E3%82%93%E3%81%B1%E3%81%8F%E8%B3%AA%E3%80%8D%E3%82%92%E6%84%8F%E8%AD%98%E7%9A%84%E3%81%AB%E6%91%82%E3%82%8B\"><\/span>(1) \u7b4b\u8089\u306e\u6750\u6599\u300c\u305f\u3093\u3071\u304f\u8cea\u300d\u3092\u610f\u8b58\u7684\u306b\u6442\u308b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u7b4b\u8089\u306e\u4e3b\u306a\u6750\u6599\u3068\u306a\u308b\u306e\u306f\u3001\u305f\u3093\u3071\u304f\u8cea\u3067\u3059\u3002<br>\u9ad8\u9f62\u306b\u306a\u308b\u3068\u3001\u98df\u6b32\u304c\u843d\u3061\u305f\u308a\u3001\u98df\u4e8b\u304c\u504f\u308a\u304c\u3061\u306b\u306a\u3063\u305f\u308a\u3059\u308b\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002<br>\u3057\u304b\u3057\u3001\u7b4b\u8089\u306e\u7dad\u6301\u30fb\u5897\u5f37\u306b\u306f\u3001\u610f\u8b58\u7684\u306b\u305f\u3093\u3071\u304f\u8cea\u3092\u6442\u53d6\u3059\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u3069\u3093\u306a\u98df\u54c1\u306b\uff1f<\/strong><br>\u8089\uff08\u9d8f\u3080\u306d\u8089\u3001\u3055\u3055\u307f\u3001\u8d64\u8eab\u8089\uff09\u3001\u9b5a\uff08\u30b5\u30d0\u3001\u9bad\u3001\u30de\u30b0\u30ed\u306a\u3069\uff09\u3001\u5375\u3001\u5927\u8c46\u88fd\u54c1\uff08\u8c46\u8150\u3001\u7d0d\u8c46\u3001\u8c46\u4e73\uff09\u3001\u4e73\u88fd\u54c1\uff08\u725b\u4e73\u3001\u30e8\u30fc\u30b0\u30eb\u30c8\u3001\u30c1\u30fc\u30ba\uff09\u306a\u3069\u304c\u826f\u8cea\u306a\u305f\u3093\u3071\u304f\u8cea\u306e\u4f9b\u7d66\u6e90\u3067\u3059\u3002<\/li>\n\n\n\n<li><strong>\u3069\u306e\u304f\u3089\u3044\u6442\u308b\uff1f<\/strong><br>\u4f53\u91cd1kg\u3042\u305f\u308a1g\u4ee5\u4e0a\u306e\u305f\u3093\u3071\u304f\u8cea\u6442\u53d6\u304c\u63a8\u5968\u3055\u308c\u3066\u3044\u307e\u3059\u3002<br>\u4f8b\u3048\u3070\u3001\u4f53\u91cd60kg\u306e\u65b9\u3067\u3042\u308c\u3070\u30011\u65e560g\u4ee5\u4e0a\u306e\u305f\u3093\u3071\u304f\u8cea\u3092\u76ee\u6a19\u306b\u3057\u307e\u3057\u3087\u3046\u3002<br>\u3053\u308c\u306f\u3001\u53751\u500b\u3067\u7d046g\u3001\u7d0d\u8c461\u30d1\u30c3\u30af\u3067\u7d047g\u3001\u9d8f\u3080\u306d\u8089100g\u3067\u7d0420g\u7a0b\u5ea6\u306e\u305f\u3093\u3071\u304f\u8cea\u304c\u6442\u53d6\u3067\u304d\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u6442\u53d6\u306e\u30bf\u30a4\u30df\u30f3\u30b0<\/strong><br>1\u98df\u306b\u504f\u3089\u305b\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u671d\u30fb\u663c\u30fb\u6669\u306e3\u98df\u306b\u5206\u3051\u3066\u30d0\u30e9\u30f3\u30b9\u826f\u304f\u6442\u308b\u306e\u304c\u7406\u60f3\u7684\u3067\u3059\u3002<br>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c30\u5206\u4ee5\u5185\u306f\u3001\u7b4b\u8089\u306e\u5408\u6210\u304c\u6700\u3082\u6d3b\u767a\u306b\u306a\u308b\u300c\u30b4\u30fc\u30eb\u30c7\u30f3\u30bf\u30a4\u30e0\u300d\u3068\u8a00\u308f\u308c\u3066\u3044\u308b\u306e\u3067\u3001\u3053\u306e\u6642\u9593\u306b\u30d7\u30ed\u30c6\u30a4\u30f3\u98f2\u6599\u3084\u4e73\u88fd\u54c1\u306a\u3069\u3092\u6442\u308b\u306e\u3082\u826f\u3044\u304b\u3068\u601d\u3044\u307e\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%8D%81%E5%88%86%E3%81%AA%E4%BC%91%E9%A4%8A%E3%82%92%E5%8F%96%E3%82%8B%EF%BC%9A%E7%AD%8B%E8%82%89%E3%81%AE%E5%9B%9E%E5%BE%A9%E3%81%A8%E6%88%90%E9%95%B7%E3%82%92%E4%BF%83%E3%81%99\"><\/span>(2) \u5341\u5206\u306a\u4f11\u990a\u3092\u53d6\u308b\uff1a\u7b4b\u8089\u306e\u56de\u5fa9\u3068\u6210\u9577\u3092\u4fc3\u3059<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u7b4b\u8089\u306b\u523a\u6fc0\u3092\u4e0e\u3048\u307e\u3059\u304c\u3001\u7b4b\u8089\u304c\u5b9f\u969b\u306b\u6210\u9577\u3059\u308b\u306e\u306f\u4f11\u990a\u3057\u3066\u3044\u308b\u9593\u3067\u3059\u3002<br>\u7121\u7406\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u907f\u3051\u3001\u9069\u5207\u306a\u4f11\u606f\u3092\u631f\u3080\u3053\u3068\u3067\u3001\u7b4b\u8089\u306e\u56de\u5fa9\u3068\u6210\u9577\u3092\u4fc3\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<ul 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