{"id":1358,"date":"2024-08-07T19:30:00","date_gmt":"2024-08-07T10:30:00","guid":{"rendered":"https:\/\/aoba-lifeup.com\/column\/?p=1358"},"modified":"2024-10-24T10:56:58","modified_gmt":"2024-10-24T01:56:58","slug":"exercise-19","status":"publish","type":"post","link":"https:\/\/aoba-lifeup.com\/column\/2024\/08\/07\/exercise-19\/","title":{"rendered":"\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 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class=\"wp-block-heading\">\u30d0\u30c3\u30af\u30b9\u30c8\u30ed\u30fc\u30af<\/h2>\n\n\n\n<p>\u2460\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306e\u4e0a\u3067\u4ef0\u5411\u3051\u306b\u306a\u308a\u3001\u304a\u8179\u304b\u3089\u6df1\u547c\u5438\u3092\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u304a\u8179\u304b\u3089\u6df1\u547c\u5438\u3092\u884c\u3046\u3053\u3068\u3067\u4f53\u306e\u30ea\u30e9\u30c3\u30af\u30b9\u3092\u3064\u304b\u3055\u3069\u308b\u526f\u4ea4\u611f\u795e\u7d4c\u304c\u523a\u6fc0\u3055\u308c\u3001\u7b4b\u8089\u304c\u89e3\u308c\u3066\u30b9\u30c8\u30ec\u30c3\u30c1\u306e\u52b9\u679c\u3092\u9ad8\u3081\u3066\u304f\u308c\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=\"724\" src=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/06\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-1-1024x724.jpg\" alt=\"\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb \u30d0\u30c3\u30af\u30b9\u30c8\u30ed\u30fc\u30af\" class=\"wp-image-1493\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/06\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-1-1024x724.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/06\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-1-300x212.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/06\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-1-768x543.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/06\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>\u2461\u606f\u3092\u5438\u3044\u306a\u304c\u3089\u3001\u624b\u306e\u7532\u3067\u5e8a\u306b\u534a\u5186\u3092\u63cf\u304f\u69d8\u306b\u8155\u3092\u4e0a\u3052\u307e\u3059\u3002\u80cc\u6cf3\u304e\u3067\u6c34\u9762\u3092\u9032\u3093\u3067\u3044\u308b\u30a4\u30e1\u30fc\u30b8\u306e\u52d5\u304d\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\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-2-2-1024x554.jpg\" alt=\"\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb \u30d0\u30c3\u30af\u30b9\u30c8\u30ed\u30fc\u30af\" class=\"wp-image-2223\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-2-2-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-2-2-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-2-2-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-2-2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>\u2462\u606f\u3092\u5410\u304d\u306a\u304c\u3089\u3001\u5143\u306e\u4f4d\u7f6e\u306b\u8155\u3092\u623b\u3057\u307e\u3059\u3002<strong>5\u56de\u00d71\u30bb\u30c3\u30c8<\/strong>\u3092\u76ee\u5b89\u306b\u884c\u3063\u3066\u307f\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\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-3-2-1024x554.jpg\" alt=\"\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb \u30d0\u30c3\u30af\u30b9\u30c8\u30ed\u30fc\u30af\" class=\"wp-image-2224\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-3-2-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-3-2-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-3-2-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/08\/202408-\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2460-3-2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" 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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, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2024\/11\/\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb-\u30d0\u30ca\u30fc\u2461.jpg 1100w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" 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