{"id":1375,"date":"2025-03-13T11:00:00","date_gmt":"2025-03-13T02:00:00","guid":{"rendered":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/?p=1375"},"modified":"2025-03-07T14:10:49","modified_gmt":"2025-03-07T05:10:49","slug":"%e3%82%b5%e3%83%83%e3%82%ab%e3%83%bc%e4%b8%8a%e9%81%94%e3%81%ab%e5%bf%85%e8%a6%81%e3%81%aa%e7%ad%8b%e3%83%88%e3%83%ac%e3%83%a1%e3%83%8b%e3%83%a5%e3%83%bc%e3%80%80%e4%b8%8a%e5%8d%8a%e8%ba%ab%e7%b7%a8","status":"publish","type":"post","link":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/?p=1375","title":{"rendered":"\u30b5\u30c3\u30ab\u30fc\u4e0a\u9054\u306b\u5fc5\u8981\u306a\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc\u3000\u4e0a\u534a\u8eab\u7de8"},"content":{"rendered":"\n<p>\u6771\u5927\u962a\u5e97\u30b9\u30bf\u30c3\u30d5\u3067\u3059\uff01<br>\u672c\u65e5\u306f\u30bf\u30a4\u30c8\u30eb\u306e\u901a\u308a\u3001\u30b5\u30c3\u30ab\u30fc\u4e0a\u9054\u306b\u5fc5\u8981\u306a\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc\u3000\u4e0a\u534a\u8eab\u306b\u3064\u3044\u3066\u30d4\u30c3\u30af\u30a2\u30c3\u30d7\u3057\u307e\u3057\u305f\uff01<\/p>\n\n\n\n<p>\u30b5\u30c3\u30ab\u30fc\u3067\u306f\u4e0b\u534a\u8eab\u306e\u7b4b\u529b\u304c\u91cd\u8981\u8996\u3055\u308c\u304c\u3061\u3067\u3059\u304c\u3001\u4e0a\u534a\u8eab\u306e\u7b4b\u529b\u3082\u975e\u5e38\u306b\u5927\u5207\u3067\u3059\u3002<br>\u7279\u306b\u30d5\u30a3\u30b8\u30ab\u30eb\u306e\u5f37\u5316\u3001\u30d0\u30e9\u30f3\u30b9\u306e\u5411\u4e0a\u3001\u30dc\u30fc\u30eb\u30ad\u30fc\u30d7\u3001\u30b7\u30e5\u30fc\u30c8\u3084\u30ed\u30f3\u30b0\u30d1\u30b9\u306e\u5f37\u5316\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u306e\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc\u306f\u3001\u3053\u308c\u3089\u306e\u8981\u7d20\u3092\u5f37\u5316\u3057\u3001\u30b5\u30c3\u30ab\u30fc\u306b\u5fc5\u8981\u306a\u30d5\u30a3\u30b8\u30ab\u30eb\u3092\u4f5c\u308b\u305f\u3081\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"400\" src=\"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/wp-content\/uploads\/sites\/4\/2025\/03\/\u753b\u50cf\u2461-3.jpg\" alt=\"\" class=\"wp-image-1377\" srcset=\"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/wp-content\/uploads\/sites\/4\/2025\/03\/\u753b\u50cf\u2461-3.jpg 800w, http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/wp-content\/uploads\/sites\/4\/2025\/03\/\u753b\u50cf\u2461-3-300x150.jpg 300w, http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/wp-content\/uploads\/sites\/4\/2025\/03\/\u753b\u50cf\u2461-3-768x384.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>\u30b5\u30c3\u30ab\u30fc\u306b\u52b9\u679c\u7684\u306a\u4e0a\u534a\u8eab\u306e\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc<br>1. \u30b3\u30a2\uff08\u4f53\u5e79\uff09\u5f37\u5316<\/p>\n\n\n\n<p>\u2705 \u30d7\u30e9\u30f3\u30af\uff08Plank\uff09\uff1a\u4f53\u5e79\u306e\u5b89\u5b9a\u6027\u3092\u9ad8\u3081\u3001\u30d5\u30a3\u30b8\u30ab\u30eb\u306e\u5f37\u5316\u306b<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp; \u30d5\u30ed\u30f3\u30c8\u30d7\u30e9\u30f3\u30af\uff0830\u79d2\uff5e1\u5206 \u00d7 3\u30bb\u30c3\u30c8\uff09<br>&nbsp;&nbsp;&nbsp; \u30b5\u30a4\u30c9\u30d7\u30e9\u30f3\u30af\uff08\u5de6\u53f330\u79d2\u305a\u3064 \u00d7 3\u30bb\u30c3\u30c8\uff09<\/p>\n\n\n\n<p>\u2705 \u30ed\u30b7\u30a2\u30f3\u30c4\u30a4\u30b9\u30c8\uff08Russian Twist\uff09\uff1a\u30bf\u30fc\u30f3\u3084\u4f53\u306e\u5207\u308a\u8fd4\u3057\u3092\u30b9\u30e0\u30fc\u30ba\u306b<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp; 10\uff5e20\u56de \u00d7 3\u30bb\u30c3\u30c8<\/p>\n\n\n\n<p>\u2705 \u30ec\u30c3\u30b0\u30ec\u30a4\u30ba\uff08Leg Raise\uff09\uff1a\u8179\u7b4b\u3092\u5f37\u5316\u3057\u3001\u5b89\u5b9a\u611f\u3092\u5411\u4e0a<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp; 15\uff5e20\u56de \u00d7 3\u30bb\u30c3\u30c8<\/p>\n\n\n\n<p>2. \u4e0a\u534a\u8eab\u306e\u62bc\u3059\u529b\uff08\u30d7\u30c3\u30b7\u30e5\u7cfb\uff09<\/p>\n\n\n\n<p>\u2705 \u8155\u7acb\u3066\u4f0f\u305b\uff08Push-ups\uff09\uff1a\u4e0a\u534a\u8eab\u5168\u4f53\u3092\u935b\u3048\u3001\u5f53\u305f\u308a\u8ca0\u3051\u3057\u306a\u3044\u4f53\u3092\u4f5c\u308b<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp; \u901a\u5e38\u306e\u8155\u7acb\u3066\uff0815\uff5e20\u56de \u00d7 3\u30bb\u30c3\u30c8\uff09<br>&nbsp;&nbsp;&nbsp; \u30c0\u30a4\u30e4\u30e2\u30f3\u30c9\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\uff08\u624b\u3092\u72ed\u3081\u3066\u3001\u4e0a\u8155\u4e09\u982d\u7b4b\u3092\u5f37\u5316\uff09\uff1a10\uff5e15\u56de \u00d7 3\u30bb\u30c3\u30c8<\/p>\n\n\n\n<p>\u2705 \u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\uff08Bench Press\uff09\uff08\u30b8\u30e0\u3067\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff09<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp; \u4f53\u91cd\u306e60\uff5e80%\u306e\u91cd\u91cf\u3067 8\uff5e12\u56de \u00d7 3\u30bb\u30c3\u30c8<\/p>\n\n\n\n<p>3. \u4e0a\u534a\u8eab\u306e\u5f15\u304f\u529b\uff08\u30d7\u30eb\u7cfb\uff09<\/p>\n\n\n\n<p>\u2705 \u61f8\u5782\uff08Pull-ups\uff09\uff1a\u76f8\u624b\u3068\u306e\u7af6\u308a\u5408\u3044\u3084\u30dc\u30c7\u30a3\u30d0\u30e9\u30f3\u30b9\u5411\u4e0a\u306b\u52b9\u679c\u7684<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp; 5\uff5e10\u56de \u00d7 3\u30bb\u30c3\u30c8\uff08\u3067\u304d\u306a\u3044\u5834\u5408\u306f\u30a2\u30b7\u30b9\u30c8\u61f8\u5782\u304b\u3089\uff09<\/p>\n\n\n\n<p>\u2705 \u30ef\u30f3\u30cf\u30f3\u30c9\u30ed\u30fc\u30a4\u30f3\u30b0\uff08One-arm Row\uff09\uff1a\u80a9\u7532\u9aa8\u5468\u308a\u306e\u7b4b\u529b\u3092\u935b\u3048\u3001\u5f53\u305f\u308a\u8ca0\u3051\u3057\u306a\u3044\u5f37\u3055\u3092\u4f5c\u308b<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp; 10\uff5e12\u56de \u00d7 3\u30bb\u30c3\u30c8\uff08\u7247\u8155\u305a\u3064\uff09<\/p>\n\n\n\n<p>4. \u30b7\u30e7\u30eb\u30c0\u30fc\uff08\u80a9\uff09\u306e\u5f37\u5316<\/p>\n\n\n\n<p>\u2705 \u30b7\u30e7\u30eb\u30c0\u30fc\u30d7\u30ec\u30b9\uff08Shoulder Press\uff09\uff1a\u30d8\u30c7\u30a3\u30f3\u30b0\u3084\u7af6\u308a\u5408\u3044\u3067\u306e\u5f37\u3055\u3092\u5411\u4e0a<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp; \u30c0\u30f3\u30d9\u30eb or \u30d0\u30fc\u30d9\u30eb\u3067 8\uff5e12\u56de \u00d7 3\u30bb\u30c3\u30c8<\/p>\n\n\n\n<p>\u2705 \u30b5\u30a4\u30c9\u30ec\u30a4\u30ba\uff08Side Raise\uff09\uff1a\u80a9\u5468\u308a\u3092\u5f37\u5316\u3057\u3001\u8010\u4e45\u529b\u30a2\u30c3\u30d7<\/p>\n\n\n\n<p>&nbsp;&nbsp;&nbsp; 10\uff5e15\u56de \u00d7 3\u30bb\u30c3\u30c8<\/p>\n\n\n\n<p>\u4e0a\u534a\u8eab\u5f37\u5316\u306b\u304a\u3059\u3059\u3081\u30b0\u30c3\u30ba\u306f\u3053\u3061\u3089\u266a<br><a href=\"https:\/\/www.bodymaker.jp\/shop\/goods\/search.aspx?search=x&amp;keyword=%83x%83%93%83%60%83v%83%8C%83X\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.bodymaker.jp\/shop\/goods\/search.aspx?search=x&amp;keyword=%83x%83%93%83%60%83v%83%8C%83X<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6771\u5927\u962a\u5e97\u30b9\u30bf\u30c3\u30d5\u3067\u3059\uff01\u672c\u65e5\u306f\u30bf\u30a4\u30c8\u30eb\u306e\u901a\u308a\u3001\u30b5\u30c3\u30ab\u30fc\u4e0a\u9054\u306b\u5fc5\u8981\u306a\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc\u3000\u4e0a\u534a\u8eab\u306b\u3064\u3044\u3066\u30d4\u30c3\u30af\u30a2\u30c3\u30d7\u3057\u307e\u3057\u305f\uff01 \u30b5\u30c3\u30ab\u30fc\u3067\u306f\u4e0b\u534a\u8eab\u306e\u7b4b\u529b\u304c\u91cd\u8981\u8996\u3055\u308c\u304c\u3061\u3067\u3059\u304c\u3001\u4e0a\u534a\u8eab\u306e\u7b4b\u529b\u3082\u975e\u5e38\u306b\u5927\u5207\u3067\u3059\u3002\u7279\u306b\u30d5\u30a3\u30b8\u30ab\u30eb\u306e\u5f37\u5316\u3001\u30d0 &#8230; <a title=\"\u30b5\u30c3\u30ab\u30fc\u4e0a\u9054\u306b\u5fc5\u8981\u306a\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc\u3000\u4e0a\u534a\u8eab\u7de8\" class=\"read-more\" href=\"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/?p=1375\" aria-label=\"\u30b5\u30c3\u30ab\u30fc\u4e0a\u9054\u306b\u5fc5\u8981\u306a\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc\u3000\u4e0a\u534a\u8eab\u7de8 \u306b\u3064\u3044\u3066\u3055\u3089\u306b\u8aad\u3080\">\u7d9a\u304d\u3092\u8aad\u3080<\/a><\/p>\n","protected":false},"author":17,"featured_media":1376,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_mi_skip_tracking":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[11],"tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/wp-content\/uploads\/sites\/4\/2025\/03\/\u753b\u50cf\u2460-3.jpg","_links":{"self":[{"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=\/wp\/v2\/posts\/1375"}],"collection":[{"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1375"}],"version-history":[{"count":1,"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=\/wp\/v2\/posts\/1375\/revisions"}],"predecessor-version":[{"id":1378,"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=\/wp\/v2\/posts\/1375\/revisions\/1378"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=\/wp\/v2\/media\/1376"}],"wp:attachment":[{"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1375"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1375"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/wp.bodymaker.jp\/blog\/staff-blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1375"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}