{"id":947,"date":"2025-09-12T07:53:30","date_gmt":"2025-09-11T22:53:30","guid":{"rendered":"http:\/\/health.body-design.org\/?p=947"},"modified":"2025-09-12T08:01:34","modified_gmt":"2025-09-11T23:01:34","slug":"%e7%ad%8b%e8%82%89%e3%81%ae%e6%a7%8b%e9%80%a0%e3%81%af%e5%bd%b9%e5%89%b2%e3%81%ab%e3%82%88%e3%81%a3%e3%81%a6%e9%81%95%e3%81%86%e3%80%81%e3%82%b9%e3%83%94%e3%83%bc%e3%83%89%e3%81%ae%e5%b9%b3%e8%a1%8c","status":"publish","type":"post","link":"https:\/\/health.body-design.org\/?p=947","title":{"rendered":"\u30de\u30af\u30ed\u306a\u8996\u70b9\u3067\u898b\u308b\u7b4b\u8089\u306e\u4ed5\u7d44\u307f\uff5c\u30b9\u30d4\u30fc\u30c9\u306e\u5e73\u884c\u7b4b\u3068\u529b\u306e\u7fbd\u72b6\u7b4b\uff5c\u5f79\u5272\u3067\u5909\u308f\u308b\u7b4b\u8089\u306e\u8a2d\u8a08\u56f3"},"content":{"rendered":"\n<p>\u79c1\u305f\u3061\u304c\u8eab\u4f53\u3092\u52d5\u304b\u3059\u6642\u3001\u3059\u3079\u3066\u306e\u7b4b\u8089\u304c\u540c\u3058\u3088\u3046\u306b\u50cd\u3044\u3066\u3044\u308b\u308f\u3051\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002<br>\u901f\u304f\u52d5\u304f\u70ba\u306e\u7b4b\u8089\u3001\u5f37\u3044\u529b\u3092\u51fa\u3059\u70ba\u306e\u7b4b\u8089\u306a\u3069\u3001\u305d\u308c\u305e\u308c\u306e\u5f79\u5272\u306b\u5408\u308f\u305b\u3066\u305d\u306e\u69cb\u9020\u306f\u7570\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u3053\u306e\u8a18\u4e8b\u3067\u306f\u3001\u7b4b\u8089\u306e\u8a2d\u8a08\u304c\u3069\u306e\u3088\u3046\u306b\u5206\u304b\u308c\u3066\u3044\u308b\u306e\u304b\u3001\u7279\u306b\u300c<strong>\u5e73\u884c\u7b4b<\/strong>\u300d\u3068\u300c<strong>\u7fbd\u72b6\u7b4b<\/strong>\u300d\u3068\u3044\u30462\u3064\u306e\u30bf\u30a4\u30d7\u306b\u7126\u70b9\u3092\u5f53\u3066\u3066\u89e3\u8aac\u3057\u3066\u3044\u304d\u305f\u3044\u3068\u601d\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<div 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class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B9%B3%E8%A1%8C%E7%AD%8B%E3%81%AF%E3%82%B9%E3%83%94%E3%83%BC%E3%83%89%E3%80%81%E7%BE%BD%E7%8A%B6%E7%AD%8B%E3%81%AF%E5%8A%9B\"><\/span>\u5e73\u884c\u7b4b\u306f\u30b9\u30d4\u30fc\u30c9\u3001\u7fbd\u72b6\u7b4b\u306f\u529b<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\/07\/dumbbell-muscle-training.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/07\/dumbbell-muscle-training.jpg\" alt=\"\u30c0\u30f3\u30d9\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\" class=\"wp-image-581\" srcset=\"https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/07\/dumbbell-muscle-training.jpg 640w, https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/07\/dumbbell-muscle-training-300x200.jpg 300w, https:\/\/health.body-design.org\/wp-content\/uploads\/2021\/07\/dumbbell-muscle-training-272x182.jpg 272w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/figure>\n\n\n\n<p>\u5e73\u884c\u7b4b\u306f\u7b4b\u7e4a\u7dad\u304c\u307b\u307c\u5e73\u884c\u306b\u8d70\u3063\u3066\u3044\u308b\u306e\u3067\u30011\u672c\u306e\u7b4b\u7e4a\u7dad\u304c\u7e2e\u3080\u8ddd\u96e2\u306f\u7b4b\u8089\u5168\u4f53\u304c\u7e2e\u3080\u8ddd\u96e2\u3068\u540c\u3058\u3068\u8a00\u3046\u7279\u5fb4\u304c\u3042\u308a\u307e\u3059\u3002<br>1\u79d2\u9593\u306b\u7b4b\u7e4a\u7dad\u304c30\uff05\u77ed\u304f\u306a\u308c\u3070\u3001\u7b4b\u8089\u5168\u4f53\u308230\uff05\u77ed\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u7fbd\u72b6\u7b4b\u306e\u5834\u5408\u306f\u30011\u672c1\u672c\u306e\u7b4b\u7e4a\u7dad\u306f\u5e73\u884c\u7b4b\u3068\u6bd4\u3079\u3066\u77ed\u3044\u306e\u3067\u500b\u3005\u306e\u7b4b\u7e4a\u7dad\u304c\u53ce\u7e2e\u3057\u3066\u77ed\u304f\u306a\u3063\u305f\u8ddd\u96e2\u306f\u3001\u7b4b\u8089\u306e\u5168\u9577\u304b\u3089\u3059\u308b\u3068\u308f\u305a\u304b\u306a\u8ddd\u96e2\u306b\u306a\u3063\u3066\u3057\u307e\u3044\u307e\u3059\u3002<br>\u7b4b\u7e4a\u7dad\u304c1\u79d2\u9593\u306b30\uff05\u7e2e\u3093\u3067\u3082\u5168\u4f53\u3068\u3057\u3066\u306f10\uff05\u307b\u3069\u3057\u304b\u77ed\u304f\u306a\u3089\u306a\u3044\u3068\u8a00\u3046\u3053\u3068\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u3064\u307e\u308a\u3001\u53ce\u7e2e\u901f\u5ea6\u306f\u5e73\u884c\u7b4b\u306e3\u5206\u306e1\u306b\u306a\u308a\u307e\u3059\u3002<br>\u7b4b\u7e4a\u7dad\u304c\u51fa\u3057\u305f\u30b9\u30d4\u30fc\u30c9\u304c\u7b4b\u8089\u5168\u4f53\u306e\u30b9\u30d4\u30fc\u30c9\u306b\u53cd\u6620\u3055\u308c\u306a\u3044\u306e\u3067\u7fbd\u72b6\u7b4b\u306f\u901f\u5ea6\u3068\u8a00\u3046\u70b9\u3067\u306f\u5e73\u884c\u7b4b\u3088\u308a\u3082\u4e0d\u5229\u3068\u8a00\u3046\u3053\u3068\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u4e00\u65b9\u3067\u7fbd\u72b6\u7b4b\u304c\u6709\u5229\u306a\u70b9\u3082\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u7fbd\u72b6\u7b4b\u306f\u500b\u3005\u306e\u7b4b\u7e4a\u7dad\u304c\u77ed\u3044\u5206\u3001\u3088\u308a\u591a\u6570\u306e\u7b4b\u7e4a\u7dad\u304c\u7b4b\u8089\u306e\u4e2d\u306b\u8a70\u307e\u3063\u3066\u3044\u308b\u3053\u3068\u306b\u306a\u308a\u77ed\u3044\u7b4b\u8089\u304c\u4e26\u5217\u3057\u3066\u3044\u308b\u306e\u3067\u3001\u305d\u308c\u305e\u308c\u306e\u7b4b\u7e4a\u7dad\u304c\u751f\u307f\u51fa\u3059\u529b\u3092\u8db3\u3057\u7b97\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u7fbd\u72b6\u7b4b\u306f\u3001\u3088\u308a\u5f37\u3044\u529b\u3092\u767a\u63ee\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u308b\u3088\u3046\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u30b9\u30d4\u30fc\u30c9\u306f\u51fa\u306a\u3044\u3051\u3069\u3001\u5f37\u3044\u529b\u3092\u767a\u63ee\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u308b\u306e\u304c\u7fbd\u72b6\u7b4b\u306e\u7279\u5fb4\u3067\u3059\u3002<br>\u30b9\u30d4\u30fc\u30c9\u306f\u3042\u308b\u3051\u3069\u529b\u304c\u51fa\u306a\u3044\u306e\u304c\u5e73\u884c\u7b4b\u306e\u7279\u5fb4\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u8eab\u4f53\u306e\u4e2d\u3067\u7b4b\u8089\u304c\u8981\u6c42\u3055\u308c\u308b\u5f79\u5272\u306b\u5fdc\u3058\u3066\u7b4b\u8089\u306e\u69cb\u9020\u81ea\u4f53\u304c\u7570\u306a\u308a\u307e\u3059\u3002<br>\u3067\u306f\u3001\u7fbd\u72b6\u7b4b\u3001\u5e73\u884c\u7b4b\u306f\u3069\u3053\u306b\u591a\u3044\u306e\u3067\u3057\u3087\u3046\u304b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BC%B8%E7%AD%8B%E3%81%AF%E7%BE%BD%E7%8A%B6%E7%AD%8B%E3%80%81%E5%B1%88%E7%AD%8B%E3%81%AF%E5%B9%B3%E8%A1%8C%E7%AD%8B%E3%81%8C%E5%A4%9A%E3%81%84\"><\/span>\u4f38\u7b4b\u306f\u7fbd\u72b6\u7b4b\u3001\u5c48\u7b4b\u306f\u5e73\u884c\u7b4b\u304c\u591a\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\/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>\u7fbd\u72b6\u7b4b\u306e\u4f8b\u3068\u3057\u3066\u5206\u304b\u308a\u3084\u3059\u3044\u306e\u306f\u3001\u30ab\u30cb\u306e\u722a\u3067\u3059\u3002<br>\u98df\u3079\u308b\u6642\u306b\u898b\u3066\u30821\u672c1\u672c\u306e\u7b4b\u7e4a\u7dad\u304c\u975e\u5e38\u306b\u77ed\u3044\u306e\u304c\u5206\u304b\u308b\u3068\u601d\u3044\u307e\u3059\u3002<br>\u305d\u308c\u304c\u722a\u306e\u6839\u5143\u306b\u304e\u3063\u3057\u308a\u3068\u8a70\u307e\u3063\u3066\u3044\u308b\u306e\u3067\u30ab\u30cb\u304c\u7269\u3092\u631f\u3080\u529b\u306f\u6975\u3081\u3066\u5f37\u304f\u306a\u308a\u307e\u3059\u3002<br>\u5f37\u3044\u529b\u304c\u3042\u308b\u5272\u306b\u306f\u3001\u901f\u3044\u30b9\u30d4\u30fc\u30c9\u3067\u30cf\u30b5\u30df\u3092\u52d5\u304b\u3059\u3053\u3068\u306f\u3067\u304d\u307e\u305b\u3093\u3002<\/p>\n\n\n\n<p>\u3053\u308c\u304c\u7fbd\u72b6\u7b4b\u306e\u7279\u5fb4\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u4eba\u9593\u306e\u5834\u5408\u306f\u3001\u624b\u8db3\uff08\u56db\u80a2\uff09\u306e\u4f38\u7b4b\u306b\u306f\u7fbd\u72b6\u7b4b\u3001\u5c48\u7b4b\u306b\u306f\u5e73\u884c\u7b4b\u304c\u591a\u3044\u3068\u8a00\u3046\u50be\u5411\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u4f8b\u3048\u3070\u3001\u3075\u304f\u3089\u306f\u304e\u306e\u8153\u8179\u7b4b\u306f\u5178\u578b\u7684\u306a\u7fbd\u72b6\u7b4b\u306b\u306a\u308a\u307e\u3059\u3002<br>\u7fbd\u304c\u4e21\u5074\u306b\u958b\u304f\u3088\u3046\u306b\u30cf\u30fc\u30c8\u306e\u5f62\u3092\u3057\u3066\u3044\u308b\u306e\u304c\u5916\u89b3\u304b\u3089\u3082\u5206\u304b\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u5927\u817f\u56db\u982d\u7b4b\u3084\u4e0a\u8155\u4e09\u982d\u7b4b\u3082\u7fbd\u72b6\u7b4b\u306b\u306a\u308a\u307e\u3059\u3002<br>\u305d\u308c\u3082\u304b\u306a\u308a\u306e\u89d2\u5ea6\u304c\u5927\u304d\u3044\u7fbd\u72b6\u7b4b\u3067\u5927\u304d\u306a\u529b\u3092\u51fa\u3059\u70ba\u306b\u6700\u9069\u306a\u69cb\u9020\u3092\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u4e00\u65b9\u3067\u3044\u308f\u3086\u308b\u529b\u3053\u3076\u3092\u4f5c\u308a\u51fa\u3059\u4e0a\u8155\u4e8c\u982d\u7b4b\u306f\u4ee3\u8868\u7684\u306a\u5e73\u884c\u7b4b\u3067\u3059\u3002<\/p>\n\n\n\n<p>\u592a\u3082\u3082\u306e\u88cf\u5074\u306e\u7b4b\u8089\u3067\u3042\u308b\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\u306f\u69cb\u9020\u7684\u306b\u306f\u7fbd\u72b6\u7b4b\u3067\u3059\u304c\u3001\u7fbd\u306e\u50be\u304d\u304c\u975e\u5e38\u306b\u5c0f\u3055\u304f\u5e73\u884c\u7b4b\u306b\u8fd1\u3044\u7fbd\u72b6\u7b4b\u3068\u8a00\u3048\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u722a\u5148\u3092\u4e0a\u3052\u308b\u7b4b\u8089\u3067\u3042\u308b\u524d\u811b\u9aa8\u7b4b\u3082\u7fbd\u72b6\u89d2\u304c\u72ed\u3044\u7fbd\u72b6\u7b4b\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u4eba\u9593\u306e\u8eab\u4f53\u306f\u3001\u8155\u3084\u811a\u3092\u4f38\u3070\u3059\u70ba\u306e\u7b4b\u8089\u306f\u300c\u529b\u300d\u306b\u91cd\u70b9\u304c\u7f6e\u304b\u308c\u3001\u66f2\u3052\u308b\u70ba\u306e\u7b4b\u8089\u306f\u300c\u30b9\u30d4\u30fc\u30c9\u300d\u300c\u52d5\u4f5c\u306e\u5927\u304d\u3055\u300d\u306b\u91cd\u70b9\u304c\u7f6e\u304b\u308c\u3066\u3044\u308b\u3068\u8a00\u3046\u8a2d\u8a08\u306b\u306a\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u307e\u305f\u3001\u4eba\u9593\u306e\u8eab\u4f53\u5168\u4f53\u3067\u898b\u308b\u3068\u5e73\u884c\u7b4b\u306e\u6570\u306f\u5c11\u306a\u304f\u3001\u7fbd\u72b6\u7b4b\u306e\u65b9\u304c\u5727\u5012\u7684\u306b\u591a\u304f\u306a\u3063\u3066\u3044\u307e\u3059\u3002<br>\u4e00\u822c\u7684\u306a\u30a4\u30e1\u30fc\u30b8\u3060\u3068\u5e73\u884c\u7b4b\u304c\u5178\u578b\u7684\u306a\u7b4b\u8089\u306e\u3088\u3046\u306b\u601d\u3044\u304c\u3061\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u304c\u3001\u5b9f\u306f\u4eba\u9593\u306e\u8eab\u4f53\u306e\u4e2d\u3067\u306f\u7fbd\u72b6\u7b4b\u306e\u65b9\u304c\u9065\u304b\u306b\u591a\u304f\u5e73\u884c\u7b4b\u306f\u5c11\u306a\u304f\u306a\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%81%BE%E3%81%A8%E3%82%81\"><\/span>\u307e\u3068\u3081<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u7b4b\u8089\u306f\u3001\u305d\u306e\u5f79\u5272\u306b\u5fdc\u3058\u3066\u300c<strong>\u5e73\u884c\u7b4b<\/strong>\u300d\u3068\u300c<strong>\u7fbd\u72b6\u7b4b<\/strong>\u300d\u3068\u3044\u3046\u7570\u306a\u308b\u69cb\u9020\u306b\u5206\u985e\u3055\u308c\u307e\u3059\u3002<br>\u3053\u308c\u306f\u3001\u7b4b\u7e4a\u7dad\u306e\u4e26\u3073\u65b9\u306e\u9055\u3044\u306b\u3088\u308b\u3082\u306e\u3067\u3059\u3002<\/p>\n\n\n\n<ul 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