{"id":1038,"date":"2024-05-01T17:01:52","date_gmt":"2024-05-01T08:01:52","guid":{"rendered":"https:\/\/aoba-lifeup.com\/column\/?p=1038"},"modified":"2024-10-24T10:49:12","modified_gmt":"2024-10-24T01:49:12","slug":"stretch-half-pole_exercise01","status":"publish","type":"post","link":"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise01\/","title":{"rendered":"\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.01\u3011\u57fa\u672c\u306e\u300e\u304d\u300f!"},"content":{"rendered":"\n<p>\u7686\u3055\u3093\u3001\u3053\u3093\u306b\u3061\u306f\uff01<\/p>\n\n\n\n<p>\u3054\u8981\u671b\u306e\u591a\u304b\u3063\u305f\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\uff08\u30cf\u30fc\u30d5\u30b5\u30a4\u30ba\uff09\u304c\u3064\u3044\u306b\u65b0\u5165\u8377\u3044\u305f\u3057\u307e\u3057\u305f\u3002\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u3092\u59cb\u3081\u3088\u3046\u304b\u60a9\u3093\u3067\u3044\u308b\u65b9\u3082\u3001\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u3092\u521d\u3081\u3066\u77e5\u308b\u65b9\u3082\u3044\u3089\u3063\u3057\u3083\u308b\u306e\u3067\u306f\u306a\u3044\u3067\u3057\u3087\u3046\u304b\uff1f<\/p>\n\n\n\n<p>\u3053\u3053\u3067\u306f\u3001\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306b\u95a2\u3059\u308b\u3001\u57fa\u790e\u60c5\u5831\u3092\u304a\u4f1d\u3048\u3057\u307e\u3059\uff01<\/p>\n\n\n\n<h3 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https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2461\uff09-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2461\uff09.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" 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style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-pale-pink-color\">\u201c\u6b63\u3057\u304f\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u201d\u3053\u3068<\/mark><\/strong>\u3067\u3042\u308a\u3001<strong>\u52b9\u679c\u306b\u5dee\u306f\u3042\u308a\u307e\u305b\u3093\u3002<\/strong>\u3054\u81ea\u8eab\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u76ee\u7684\u3084\u3001\u30e9\u30a4\u30d5\u30b9\u30bf\u30a4\u30eb\u306b\u5408\u308f\u305b\u3066\u30dd\u30fc\u30eb\u306e\u7a2e\u985e\u3092\u9078\u3093\u3067\u304f\u3060\u3055\u3044\uff01<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306e\u52b9\u679c<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"554\" src=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2462\uff09-1024x554.jpg\" alt=\"\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306e\u57fa\u672c\u59ff\u52e2\" class=\"wp-image-1041\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2462\uff09-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2462\uff09-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2462\uff09-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2462\uff09.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306e\u6700\u5927\u306e\u52b9\u679c\u306f\u201c<strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-pale-pink-color\">\u81ea\u7136\u306a\u30b9\u30c8\u30ec\u30c3\u30c1\u304c\u3067\u304d\u308b<\/mark><\/strong>\u201d\u3068\u3044\u3046\u3053\u3068\u3067\u3059\u3002\u30dd\u30fc\u30eb\u306e\u4e0a\u306b\u4e57\u308b\u3068\u81ea\u5206\u306e\u8eab\u4f53\u306e\u91cd\u307f\u3067\u7b4b\u8089\u304c\u4f38\u3073\u3001\u8eab\u4f53\u306b\u904e\u8ca0\u8377\u306a\u304f\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3048\u307e\u3059\u3002 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class=\"wp-block-heading\">\u57fa\u672c\u59ff\u52e2<\/h3>\n\n\n\n<p>\u2460\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u3092\u6e96\u5099\u3057\u307e\u3059\u3002<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"554\" src=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2463\uff09-1024x554.jpg\" alt=\"\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u3000\u57fa\u672c\u59ff\u52e2\u3000\u8aac\u660e\" class=\"wp-image-1042\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2463\uff09-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2463\uff09-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2463\uff09-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2463\uff09.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>\u2461\u30dd\u30fc\u30eb\u306e\u7aef\u306b\u8170\u3092\u4e0b\u308d\u3057\u3001\u304a\u5c3b\u2192\u80cc\u4e2d\u2192\u982d\u306e\u9806\u306b\u3086\u3063\u304f\u308a\u3001\u4ef0\u5411\u3051\u306b\u306a\u308a\u307e\u3059\u3002\u305d\u306e\u969b\u3001\u982d\u304c\u51fa\u306a\u3044\u3088\u3046\u306b\u5bdd\u307e\u3057\u3087\u3046\u3002\u307e\u305f\u3001\u819d\u306f\u8efd\u304f\u66f2\u3052\u3001\u80a9\u5e45\u306b\u958b\u3044\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"554\" src=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2464\uff09-1024x554.jpg\" alt=\"\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u3000\u57fa\u672c\u59ff\u52e2\u3000\u8aac\u660e\" class=\"wp-image-1043\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2464\uff09-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2464\uff09-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2464\uff09-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2464\uff09.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>\u2462\u6700\u5f8c\u306b\u4e21\u624b\u3092\u5e83\u3052\u3001\u3086\u3063\u304f\u308a\u3068\u547c\u5438\u3092\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u3053\u308c\u3067\u6e96\u5099\u5b8c\u4e86\u3067\u3059\uff01<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"554\" src=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2465\u57fa\u672c\u59ff\u52e2\uff09-1024x554.jpg\" alt=\"\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u3000\u57fa\u672c\u59ff\u52e2\u3000\u8aac\u660e\" class=\"wp-image-1044\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2465\u57fa\u672c\u59ff\u52e2\uff09-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2465\u57fa\u672c\u59ff\u52e2\uff09-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2465\u57fa\u672c\u59ff\u52e2\uff09-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2465\u57fa\u672c\u59ff\u52e2\uff09.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u3084\u3063\u3066\u306f\u3044\u3051\u306a\u3044\u3053\u3068<\/h3>\n\n\n\n<p>\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306f\u52b9\u679c\u7684\u306a\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u304c\u3067\u304d\u308b\u3068\u3057\u3066\u4eba\u6c17\u3067\u3059\u304c\u3001\u4f7f\u7528\u65b9\u6cd5\u3092\u8aa4\u308c\u3070\u8eab\u4f53\u3092\u75db\u3081\u3066\u3057\u307e\u3046\u539f\u56e0\u3068\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u3067\u3084\u3063\u3066\u306f\u3044\u3051\u306a\u3044\u3053\u3068\u306f3\u3064\uff01<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u9577\u6642\u9593\u884c\u308f\u306a\u3044<\/h4>\n\n\n\n<p>\u6025\u306b\u9577\u6642\u9593\u884c\u3046\u3068\u8eab\u4f53\u306e\u8ca0\u62c5\u3068\u306a\u308a\u9006\u52b9\u679c\u3067\u3059\u3002\uff11\u56de10\uff5e15\u5206\u7a0b\u5ea6\u306b\u53ce\u3081\u3066\u884c\u3044\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u75db\u307f\u306e\u51fa\u306a\u3044\u7bc4\u56f2\u3067\u884c\u3046<\/h4>\n\n\n\n<p>\u9811\u5f35\u3063\u3066\u75db\u307f\u3092\u611f\u3058\u308b\u7bc4\u56f2\u307e\u3067\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3046\u3068\u3001\u305d\u308c\u306f\u65e2\u306b\u8eab\u4f53\u306b\u904e\u8ca0\u8377\u306e\u72b6\u614b\u3067\u3059\u3002\u7b4b\u8089\u3092\u4f38\u3070\u3057\u305f\u969b\u306b\u300c\u6c17\u6301\u3061\u304c\u3044\u3044\u300d\u3068\u601d\u3048\u308b\u7bc4\u56f2\u3067\u884c\u3046\u3053\u3068\u304c\u30dd\u30a4\u30f3\u30c8\u3067\u3059\uff01<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u8170\u306b\u30dd\u30fc\u30eb\u3092\u5f53\u3066\u3066\u884c\u3046\u306e\u306fNG<\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"554\" src=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2466\uff09-1024x554.jpg\" alt=\"\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306eNG\u884c\u52d5\" class=\"wp-image-1045\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2466\uff09-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2466\uff09-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2466\uff09-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/05\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0801.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2466\uff09.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>\u3000\u8eab\u4f53\u306e\u4e2d\u3067\u3082<strong>\u300c\u9996\u300d\u300c\u8170\u300d\u300c\u819d\u300d\u306e\u95a2\u7bc0\u306f\u3001<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-pale-pink-color\">\u3042\u307e\u308a\u983b\u7e41\u306b\u52d5\u304b\u3055\u306a\u3044\u65b9\u304c\u826f\u3044\u95a2\u7bc0<\/mark><\/strong>\u3067\u3059\u3002\u7121\u7406\u306b\u52d5\u304b\u3059\u3068\u75db\u3081\u307e\u3059\u2026\uff01\u8170\u306b\u30dd\u30fc\u30eb\u3092\u5f53\u3066\u3066\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3046\u3068\u3001\u8170\u304c\u53cd\u308a\u3059\u304e\u3066\u3057\u307e\u3044\u8170\u3092\u75db\u3081\u308b\u539f\u56e0\u3068\u306a\u308b\u306e\u3067\u7d76\u5bfe\u306b\u884c\u308f\u306a\u3044\u3088\u3046\u306b\u3057\u307e\u3057\u3087\u3046\uff01<\/p>\n\n\n\n<p>\u306a\u304a<strong>\u300c\u80a9\u7532\u9aa8\uff08\u3068\u80f8\u690e\uff09\u300d\u300c\u80a1\u95a2\u7bc0\u300d\u300c\u8db3\u9996\u300d\u306f\u3001<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-pale-pink-color\">\u3088\u304f\u52d5\u3051\u308b\uff08\u53ef\u52d5\u57df\u304c\u826f\u3044\uff09\u3053\u3068\u304c\u7406\u60f3<\/mark><\/strong>\u3067\u3059\u3002\u3053\u306e\uff13\u3064\u304c\u51dd\u308a\u56fa\u307e\u308b\u3068\u3001\u8840\u884c\u4e0d\u826f\u3084\u3080\u304f\u307f\u3001\u9aa8\u76e4\u306e\u6b6a\u307f\u3001\u819d\u75db\u3001\u7b4b\u8089\u306e\u30b3\u30ea\u30fb\u30cf\u30ea\u306a\u3069\u5e83\u7bc4\u56f2\u306b\u60aa\u5f71\u97ff\u304c\u3042\u308b\u305f\u3081\u3001\u30b9\u30c8\u30ec\u30c3\u30c1\u306e\u969b\u306f\u3053\u306e3\u90e8\u4f4d\u3092\u610f\u8b58\u3059\u308b\u3068\u3088\u308a\u30d9\u30b9\u30c8\u3067\u3059\uff01<\/p>\n\n\n\n<p><br><br><br>\u3044\u304b\u304c\u3067\u3057\u305f\u304b\uff1f<\/p>\n\n\n\n<p>\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u3092\u4f7f\u7528\u3059\u308b\u3053\u3068\u3067\u3001\u81ea\u5b85\u3067\u306e\u30bb\u30eb\u30d5\u30b1\u30a2\u3092\u3088\u308a\u52b9\u679c\u7684\u306b\u884c\u3046\u3053\u3068\u304c\u3067\u304d\u308b\u3088\u3046\u306b\u306a\u308a\u307e\u3059\uff01\u6291\u3048\u308b\u30dd\u30a4\u30f3\u30c8\u3082\u6c7a\u3057\u3066\u96e3\u3057\u304f\u306a\u3044\u306e\u3067\u3001\u662f\u975e\u3053\u306e\u6a5f\u4f1a\u306b\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u65e5\u5e38\u306b\u53d6\u308a\u5165\u308c\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u306d\u3002<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306e\u4f7f\u3044\u65b9 \u4e00\u89a7<\/h2>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise01\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.01\u3011\u57fa\u672c\u306e\u300e\u304d\u300f!<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise02\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.02\u3011\u80a9\u3053\u308a\u2460 \u8155\u4e0a\u3052<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise03\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.03\u3011\u80a9\u3053\u308a\u2461 \u8155\u56de\u3057<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise04\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.04\u3011\u80a9\u3053\u308a\u2462 \u5e8a\u307f\u304c\u304d<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise05\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.05\u3011\u80a9\uff06\u80cc\u4e2d\u306e\u30b3\u30ea \u7fbd\u3070\u305f\u304d\u904b\u52d5<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise06\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.06\u3011\u80cc\u4e2d\u306e\u30b3\u30ea\u2460 \u8155\u4e0a\u3052\u904b\u52d5<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise07\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.07\u3011\u80cc\u4e2d\u306e\u30b3\u30ea\u2461 \u80f8\u690e\u30b9\u30c8\u30ec\u30c3\u30c1<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise08\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.08\u3011\u80cc\u4e2d\u306e\u30b3\u30ea\u2462 \u4f53\u3072\u306d\u308a<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise09\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.09\u3011\u4f53\u5e79\u5f37\u5316\u2460<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise10\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.10\u3011\u4f53\u5e79\u5f37\u5316\u2461 \u5bfe\u89d2\u7dda\u904b\u52d5<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise11\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.11\u3011\u8170\u75db\u2460 \u811a\u56de\u3057<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise12\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.12\u3011\u8170\u75db\u2461 \u819d\u958b\u304d<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise13\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.13\u3011\u8170\u75db\u2462 \u819d\u958b\u304d-\u305d\u306e2<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise14\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.14\u3011\u8170\u75db\u2463 \u7247\u811a\u958b\u304d<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise15\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.15\u3011\u8170\u75db\u2464 \u819d\u66f2\u3052\u904b\u52d5\uff08\u9ad8\u96e3\u6613\u5ea6\uff09<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise16\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.16\u3011\u30ea\u30e9\u30af\u30bc\u30fc\u30b7\u30e7\u30f3\u2460 \u4e07\u6b73\u30dd\u30fc\u30ba<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/05\/01\/stretch-half-pole_exercise17\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.17\u3011\u30ea\u30e9\u30af\u30bc\u30fc\u30b7\u30e7\u30f3\u2461 \u6df1\u547c\u5438<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/07\/10\/exercise-17\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u304a\u3059\u3059\u3081\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u30fb17\u3011\u80a9\u3053\u308a\u6539\u5584\uff01\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2460 \u30af\u30ec\u30c3\u30bb\u30f3\u30c8<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/08\/07\/exercise-19\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u3010\u304a\u3059\u3059\u3081\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u30fb19\u3011\u80cc\uff06\u80a9\u3053\u308a\u6539\u5584\uff01\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2461 \u30d0\u30c3\u30af\u30b9\u30c8\u30ed\u30fc\u30af<\/a><\/p>\n\n\n\n<p><br><br><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/aoba-lifeup.com\/column\/2024\/10\/03\/stretchpole-slim\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"465\" src=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/11\/\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb-\u30d0\u30ca\u30fc\u2461-1024x465.jpg\" alt=\"\u30a2\u30a4\u30e1\u30c7\u30a3\u30a2\u3000\u80cc\u7b4b\u30b9\u30c8\u30ec\u30c3\u30c1\u7528\u30dd\u30fc\u30eb\" class=\"wp-image-2726\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/11\/\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb-\u30d0\u30ca\u30fc\u2461-1024x465.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/11\/\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb-\u30d0\u30ca\u30fc\u2461-300x136.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/11\/\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb-\u30d0\u30ca\u30fc\u2461-768x349.jpg 768w, 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