{"id":3346,"date":"2025-04-23T07:30:00","date_gmt":"2025-04-22T22:30:00","guid":{"rendered":"https:\/\/aoba-lifeup.com\/column\/?p=3346"},"modified":"2025-01-22T17:35:50","modified_gmt":"2025-01-22T08:35:50","slug":"stretch-half-pole_exercise21","status":"publish","type":"post","link":"https:\/\/aoba-lifeup.com\/column\/2025\/04\/23\/stretch-half-pole_exercise21\/","title":{"rendered":"\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.21\u3011\u80cc\u4e2d\u30e1\u30cb\u30e5\u30fc\u2464 &#8211; \u4f53\u4f38\u3070\u3057"},"content":{"rendered":"\n<p>\uff14\u6708\u306f\u65b0\u3057\u3044\u671f\u306e\u59cb\u307e\u308a\u3067\u3042\u308a\u3001\u6163\u308c\u306a\u3044\u751f\u6d3b\u306b\u614c\u3057\u304f\u904e\u3054\u3057\u3066\u3044\u308b\u65b9\u3082\u591a\u3044\u306e\u3067\u306f\u306a\u3044\u3067\u3057\u3087\u3046\u304b\uff1f\u6c17\u3065\u304b\u305a\u306b\u4f53\u304c\u7dca\u5f35\u3057\u3066\u3057\u307e\u3044\u3001\u3044\u3064\u306e\u9593\u306b\u304b\u4f53\u304c\u30ac\u30c1\u30ac\u30c1\u2026\u3002\u305d\u3093\u306a\u6642\u306f\u3001\u30b9\u30c8\u30ec\u30c3\u30c1\u3067\u7b4b\u8089\u3092\u4f38\u3070\u3059\u3068\u8840\u884c\u304c\u6539\u5584\u3055\u308c\u3001\u30b3\u30ea\u89e3\u6d88\u3068\u5171\u306b\u30ea\u30d5\u30ec\u30c3\u30b7\u30e5\u3067\u304d\u3066\u304a\u3059\u3059\u3081\u3067\u3059\u266a<\/p>\n\n\n\n<p>\u4eca\u56de\u306f\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306e\u4e2d\u3067\u3082\u3054\u8981\u671b\u306e\u591a\u3044\u3001\u80cc\u4e2d\u306e\u30b3\u30ea\u3092\u307b\u3050\u305b\u308b\u30e1\u30cb\u30e5\u30fc\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u266a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u80cc\u4e2d\u30e1\u30cb\u30e5\u30fc\u2464 &#8211; \u4f53\u4f38\u3070\u3057<\/h3>\n\n\n\n<p>\u2460\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u306e\u4e0a\u3067\u3001\u4ef0\u5411\u3051\u306b\u306a\u308a\u57fa\u672c\u59ff\u52e2\u3092\u3068\u308a\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\/2025\/01\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0818.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2460\uff09-2-1024x554.jpg\" alt=\"\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.21\u3011\u80cc\u4e2d\u30e1\u30cb\u30e5\u30fc\u2464 - \u4f53\u4f38\u3070\u3057\" class=\"wp-image-3404\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/01\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0818.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2460\uff09-2-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/01\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0818.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2460\uff09-2-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/01\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0818.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2460\uff09-2-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/01\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0818.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2460\uff09-2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>\u2461\u307e\u305a\u3001\u53f3\u624b\u3092\u304a\u8179\u306b\u4e57\u305b\u307e\u3059\u3002\u305d\u3057\u3066\u3001\u5de6\u624b\u3092\u982d\u4e0a\u306b\u3001\u5de6\u811a\u3092\u4e0b\u65b9\u306b\u30b0\u30c3\u3068\u4f38\u3070\u3057\uff15\u79d2\u30ad\u30fc\u30d7\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\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2461\uff09-1024x554.jpg\" alt=\"\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.21\u3011\u80cc\u4e2d\u30e1\u30cb\u30e5\u30fc\u2464 - \u4f53\u4f38\u3070\u3057\" class=\"wp-image-3411\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2461\uff09-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2461\uff09-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2461\uff09-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2461\uff09.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>\u2462\u4eca\u5ea6\u306f\u3001\u5de6\u624b\u3092\u304a\u8179\u306b\u3001\u624b\u8db3\u3092\u540c\u3058\u3088\u3046\u306b\u4f38\u3070\u3057\u307e\u3059\u300210\u79d2\u00d73\u30bb\u30c3\u30c8\u3092\u3001\u7121\u7406\u306e\u306a\u3044\u7bc4\u56f2\u3067\u884c\u3063\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\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2462\uff09-1024x554.jpg\" alt=\"\u3010\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb.21\u3011\u80cc\u4e2d\u30e1\u30cb\u30e5\u30fc\u2464 - \u4f53\u4f38\u3070\u3057\" class=\"wp-image-3412\" srcset=\"https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2462\uff09-1024x554.jpg 1024w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2462\uff09-300x162.jpg 300w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\u30b9\u30c8\u30ec\u30c3\u30c1\u30dd\u30fc\u30eb\u2462\uff09-768x415.jpg 768w, https:\/\/aoba-lifeup.com\/column\/wp-content\/uploads\/2025\/04\/\u30b3\u30e9\u30e0\u5185\u753b\u50cf\uff0821.\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><br><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, 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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