{"id":4151,"date":"2022-11-11T10:00:36","date_gmt":"2022-11-11T01:00:36","guid":{"rendered":"https:\/\/charisfit.net\/wp\/?p=4151"},"modified":"2022-11-20T15:17:24","modified_gmt":"2022-11-20T06:17:24","slug":"bench-press%e3%80%80","status":"publish","type":"post","link":"https:\/\/charisfit.net\/wp\/bench-press%e3%80%80","title":{"rendered":"\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u5e73\u5747\u306f\uff16\uff10\u30ad\u30ed\uff1f\uff17\uff10\u30ad\u30ed\uff1f\u76ee\u7684\u5225\u306b\u91cd\u3055\u3092\u8a2d\u5b9a\u3059\u308b\u57fa\u6e96\u3068\u65b9\u6cd5"},"content":{"rendered":"<p>\u304a\u306f\u3088\u3046\u3054\u3056\u3044\u307e\u3059\uff01\uff01\u3000\u30ab\u30ea\u30b9\u30d5\u30a3\u30c3\u30c8\u30d1\u30fc\u30bd\u30ca\u30eb\u30c8\u30ec\u30fc\u30ca\u30fc\u306e\u4ef2\u4e95\u3067\u3059\uff01\uff01<\/p>\n<p>&nbsp;<\/p>\n<p>\u7a81\u7136\u3067\u3059\u304c\u3001\u79c1\u305f\u3061\u4eba\u9593\u306e\u8eab\u4f53\u306b\u306f\u3001\u3069\u306e\u304f\u3089\u3044\u306e\u6570\u306e\u7b4b\u8089\u304c\u3042\u308b\u304b\u3001\u3054\u5b58\u3058\u3067\u3057\u3087\u3046\u304b\uff1f<\/p>\n<p>&nbsp;<\/p>\n<p>\u5b9f\u306f\u3001\u79c1\u305f\u3061\u306e\u8eab\u4f53\u306b\u306f\u3001\u7d30\u304b\u304f\u5206\u3051\u308b\u3068<span 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https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/23184763-1-1-1087x1536.jpg 1087w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/23184763-1-1.jpg 1132w\" sizes=\"auto, (max-width: 157px) 100vw, 157px\" \/>\u3000<img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4119\" src=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22826890-300x242.jpg\" alt=\"\" width=\"256\" height=\"207\" srcset=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22826890-300x242.jpg 300w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22826890-1024x824.jpg 1024w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22826890-768x618.jpg 768w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22826890-1536x1237.jpg 1536w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22826890-2048x1649.jpg 2048w\" sizes=\"auto, (max-width: 256px) 100vw, 256px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4152\" src=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22365000-1-300x300.jpg\" alt=\"\" width=\"204\" height=\"204\" srcset=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22365000-1-300x300.jpg 300w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22365000-1-1024x1024.jpg 1024w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22365000-1-150x150.jpg 150w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22365000-1-768x768.jpg 768w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22365000-1-1536x1536.jpg 1536w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/22365000-1.jpg 1600w\" sizes=\"auto, (max-width: 204px) 100vw, 204px\" \/><\/p>\n<p>\u5927\u80f8\u7b4b\u3092\u935b\u3048\u308b\u3053\u3068\u3067\u3001<span class=\"red\">\u539a\u3044\u80f8\u677f\u3084\u304d\u308c\u3044\u306a\u30d0\u30b9\u30c8\u30e9\u30a4\u30f3<\/span>\u306a\u3069\u3001<span 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class=\"red\">\u8eab\u4f53\u3092\u6b63\u9762\u304b\u3089\u898b\u305f\u3068\u304d\u306e\u80a9\u307e\u308f\u308a\u306e\u8feb\u529b<\/span>\u3084\u3001\u4e0a\u534a\u8eab\u306e\u5927\u304d\u3055\u3092\u5f37\u8abf\u3059\u308b\u52b9\u679c\u3082\u5f97\u3089\u308c\u307e\u3059\u3002<\/p>\n<h1><b><\/b><strong><b>2\uff0e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\uff08\u30d0\u30fc\u30d9\u30eb\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\uff09\u306e\u3084\u308a\u65b9<\/b><\/strong><\/h1>\n<p><strong><b>\u00a0<\/b><\/strong>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306f\u3001\u30d0\u30fc\u30d9\u30eb\u3084\u30c0\u30f3\u30d9\u30eb\u3092\u4f7f\u7528\u3057\u3066\u884c\u3046<span class=\"gold\">\u300c\u30d5\u30ea\u30fc\u30a6\u30a8\u30a4\u30c8\u300d<\/span>\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u4e2d\u3067\u3082\u3001<span class=\"red\">\u3082\u3063\u3068\u3082\u30dd\u30d4\u30e5\u30e9\u30fc\u306a\u7a2e\u76ee<\/span>\u3067\u3059\u3002\u30d0\u30fc\u30d9\u30eb\u3092\u4e0a\u3052\u4e0b\u3052\u3059\u308b\u3060\u3051\u306e\u5358\u7d14\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u601d\u3048\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u304c\u3001<span class=\"red\">\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3067\u884c\u3046\u306e\u306f\u610f\u5916\u3068\u96e3\u3057\u3044<\/span>\u3082\u306e\u3067\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u3053\u3053\u3067\u306f\u3001\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3092\u89e3\u8aac\u3057\u307e\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<h2>\u2460\u3000\u30d0\u30fc\u30d9\u30eb\u3092\u63e1\u3063\u3066\u30e9\u30c3\u30af\u30a2\u30c3\u30d7<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4155 alignnone\" src=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-1-scaled.jpg\" alt=\"\" width=\"780\" height=\"585\" srcset=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-1-scaled.jpg 2560w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-1-300x225.jpg 300w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-1-1024x768.jpg 1024w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-1-768x576.jpg 768w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-1-1536x1152.jpg 1536w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-1-2048x1536.jpg 2048w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-1-640x480.jpg 640w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-1-1280x960.jpg 1280w\" sizes=\"auto, (max-width: 780px) 100vw, 780px\" \/><\/p>\n<p>\u30d0\u30fc\u30d9\u30eb\u3092<span class=\"red\">\u80a9\u5e45\u306e\uff11\uff0e\uff15\u500d\u7a0b\u5ea6\u306e\u624b\u5e45<\/span>\u3067\u63e1\u308a\u307e\u3059\u3002\uff08\u30b9\u30dd\u30fc\u30c4\u30b8\u30e0\u306a\u3069\u306b\u7f6e\u3044\u3066\u3042\u308b\u30d0\u30fc\u30d9\u30eb\u306f\u624b\u306e\u4f4d\u7f6e\u3092\u793a\u3059\u3057\u308b\u3057\u304c\u3064\u3051\u3089\u308c\u3066\u3044\u308b\u3053\u3068\u3082\u3042\u308a\u307e\u3059\u3002\uff09<\/p>\n<p>&nbsp;<\/p>\n<p>\u30e9\u30c3\u30af\uff08\u30d0\u30fc\u30d9\u30eb\u3092\u56fa\u5b9a\u3059\u308b\u5668\u5177\uff09\u304b\u3089\u30d0\u30fc\u30d9\u30eb\u3092\u306f\u305a\u3057\u305f\u3089\u3001\u52d5\u4f5c\u3092\u59cb\u3081\u308b\u524d\u306b<span 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https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30dc\u30c8\u30e0-1536x1152.jpg 1536w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30dc\u30c8\u30e0-2048x1536.jpg 2048w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30dc\u30c8\u30e0-640x480.jpg 640w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/BP-\u30dc\u30c8\u30e0-1280x960.jpg 1280w\" sizes=\"auto, (max-width: 783px) 100vw, 783px\" \/><\/p>\n<p>\u2460\u306e\u72b6\u614b\u3067\u80f8\u3092\u5f35\u3063\u305f\u307e\u307e\u3001\u3086\u3063\u304f\u308a\u3068\u30d0\u30fc\u30d9\u30eb\u3092\u4e0a\u4e0b\u306b\u52d5\u304b\u3057\u307e\u3059\u3002\u30d0\u30fc\u30d9\u30eb\u3092\u4e0b\u308d\u3059\u4f4d\u7f6e\u306e\u76ee\u5b89\u306f\u3001<span class=\"gold\">\u80f8\u306e\u4e73\u9996\u306e\u3042\u305f\u308a\u304b\u3001\u305d\u308c\u3088\u308a\u3084\u3084\u4e0b<\/span>\u304c\u57fa\u672c\u3067\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u57fa\u672c\u7684\u306a\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u5834\u5408\u306f\u3001<span class=\"red\">\u304a\u5c3b\u3092\u6d6e\u304b\u3055\u306a\u3044\u3088\u3046\u306b\u6ce8\u610f<\/span>\u3057\u307e\u3057\u3087\u3046\u3002\uff08\u304a\u5c3b\u3092\u6d6e\u304b\u305b\u3066\u884c\u3046\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u5225\u306e\u7a2e\u76ee\u306b\u306a\u308a\u307e\u3059\u3002\uff09<\/p>\n<p>\u307e\u305f\u3001\u4e0b\u308d\u3059\u969b\u306b<span class=\"gold\">\u30d0\u30fc\u30d9\u30eb\u3092\u80f8\u306b\u843d\u3068\u3057\u3066\u30d0\u30a6\u30f3\u30c9\u3055\u305b\u3066\u3057\u307e\u3046\u3068\u3001\u52b9\u679c\u304c\u6e1b\u5c11\u3059\u308b<\/span>\u305f\u3081NG\u3067\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u3010\u52d5\u753b\u3067\u78ba\u8a8d\uff01\u3011\u3053\u3053\u307e\u3067\u306e\u52d5\u4f5c\u3092\u6b21\u306e\u52d5\u753b\u3067\u78ba\u8a8d\u3057\u3066\u307f\u307e\u3057\u3087\u3046\uff01<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/I1hCKvfY4ss\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong><b>2-1\uff0e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\u3000\u300c\u30c7\u30a3\u30af\u30e9\u30a4\u30f3\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u300d<\/b><\/strong><\/h2>\n<p><span class=\"red\">\u30c7\u30a3\u30af\u30e9\u30a4\u30f3\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306f\u3001\u982d\u304c\u4f53\u3088\u308a\u4e0b\u306b\u306a\u3063\u305f\u72b6\u614b\u3067\u884c\u3046\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9<\/span>\u3067\u3059\u3002\u5927\u80f8\u7b4b\u306f\u7d30\u304b\u304f\u5206\u3051\u308b\u3068\u3001\u4e0a\u90e8\u3001\u4e2d\u90e8\u3001\u4e0b\u90e8\u3068\u5206\u3051\u308b\u3053\u3068\u304c\u3067\u304d\u3001\u3053\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u3001\u8eab\u4f53\u306e\u659c\u3081\u4e0b\u5411\u304d\u306b\u30d0\u30fc\u30d9\u30eb\u3092\u62bc\u3057\u4e0a\u3052\u308b\u3053\u3068\u3067\u3001<span class=\"gold\">\u5927\u80f8\u7b4b\u306e\u4e0b\u90e8\u3092\u91cd\u70b9\u7684\u306b\u935b\u3048\u308b<\/span>\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h2>\u2460\u3000\u30d9\u30f3\u30c1\u306b\u8db3\u3092\u4e57\u305b\u308b<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4156\" src=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-2-scaled.jpg\" alt=\"\" width=\"778\" height=\"584\" srcset=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-2-scaled.jpg 2560w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-2-300x225.jpg 300w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-2-1024x768.jpg 1024w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-2-768x576.jpg 768w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-2-1536x1152.jpg 1536w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-2-2048x1536.jpg 2048w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-2-640x480.jpg 640w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30e9\u30c3\u30af\u30a2\u30c3\u30d7-2-1280x960.jpg 1280w\" sizes=\"auto, (max-width: 778px) 100vw, 778px\" \/><\/p>\n<p>\u30d9\u30f3\u30c1\u306b\u4e21\u8db3\u3092\u4e57\u305b\u3001\u3072\u3056\u3092\u7acb\u3066\u305f\u307e\u307e\u8eab\u4f53\u3092\u307e\u3063\u3059\u3050\u306b\u3057\u307e\u3059\u3002\u3053\u306e\u3068\u304d\u3001\u8155\u304c\u30b0\u30e9\u30b0\u30e9\u3057\u306a\u3044\u3088\u3046\u306b\u3001\u3057\u3063\u304b\u308a\u30d0\u30e9\u30f3\u30b9\u3092\u3068\u308a\u307e\u3057\u3087\u3046\u3002<\/p>\n<h2>\u2461\u3000\u307f\u305e\u304a\u3061\u4ed8\u8fd1\u306b\u30d0\u30fc\u3092\u4e0b\u308d\u3059<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4157\" src=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30dc\u30c8\u30e0-1-scaled.jpg\" alt=\"\" width=\"783\" height=\"587\" srcset=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30dc\u30c8\u30e0-1-scaled.jpg 2560w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30dc\u30c8\u30e0-1-300x225.jpg 300w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30dc\u30c8\u30e0-1-1024x768.jpg 1024w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30dc\u30c8\u30e0-1-768x576.jpg 768w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30dc\u30c8\u30e0-1-1536x1152.jpg 1536w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30dc\u30c8\u30e0-1-2048x1536.jpg 2048w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30dc\u30c8\u30e0-1-640x480.jpg 640w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30c7\u30a3\u30af\u30e9\u30a4\u30f3BP-\u30dc\u30c8\u30e0-1-1280x960.jpg 1280w\" sizes=\"auto, (max-width: 783px) 100vw, 783px\" \/><\/p>\n<p>\u30d0\u30fc\u30d9\u30eb\u3092\u5782\u76f4\u306b\u4e0a\u4e0b\u3055\u305b\u3001\u4e0b\u308d\u3059\u969b\u306f\u307f\u305e\u304a\u3061\u306e\u3042\u305f\u308a\u3092\u76ee\u5b89\u306b\u4e0b\u308d\u3057\u307e\u3059\u3002\u4e0b\u65b9\u5411\uff08\u8db3\u65b9\u5411\uff09\u306b\u62bc\u3059\u529b\u304c\u5f37\u304f\u306a\u308b\u305f\u3081\u3001<span class=\"gold red\">\u901a\u5e38\u306e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3088\u308a\u3082\u9ad8\u3044\u8ca0\u8377\u3092\u304b\u3051\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/span>\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u57fa\u672c\u7684\u306a\u3084\u308a\u65b9\u306f\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3068\u305d\u308c\u307b\u3069\u5909\u308f\u308a\u306f\u3042\u308a\u307e\u305b\u3093\u304c\u3001\u5927\u80f8\u7b4b\u306e\u4e0b\u90e8\u306b\u8ca0\u8377\u3092\u304b\u3051\u308b\u306e\u3067\u3001\u901a\u5e38\u306e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3068\u306f\u3001\u5c11\u3057\u9055\u3063\u305f\u90e8\u5206\u304c\u523a\u6fc0\u3055\u308c\u3066\u3044\u308b\u611f\u899a\u304c\u3042\u308b\u306f\u305a\u3067\u3059\u3002<\/p>\n<h1><b><\/b><strong><b>\uff13\uff0e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3067\u306e\u91cd\u91cf\u3068\u56de\u6570\u306f\u3069\u306e\u3088\u3046\u306b\u6c7a\u3081\u308b\uff1f<\/b><\/strong><\/h1>\n<p><strong><b>\u00a0<\/b><\/strong>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3092\u884c\u3046\u969b\u306e<span class=\"red\">\u30d0\u30fc\u30d9\u30eb\u306e\u91cd\u91cf\u3084\u56de\u6570\u3001\u30bb\u30c3\u30c8\u6570\u306f\u3001<span style=\"color: #808080;\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u53d7\u3051\u308b<\/span>\u3042\u306a\u305f\u306e\u76ee\u7684\u306b\u5fdc\u3058\u3066\u8a2d\u5b9a<\/span>\u3055\u308c\u307e\u3059\u3002\u3053\u3053\u3067\u91cd\u8981\u3068\u306a\u308b\u306e\u304c\u3001<span class=\"red\">\u300cRM\u300d<\/span>\u3068\u3044\u3046\u6307\u6a19\u3067\u3059\u3002<\/p>\n<h2><strong><b>3-1\uff0e\u300cRM\u300d\u3068\u306f\uff1f<\/b><\/strong><\/h2>\n<p><span class=\"red\">\u300cRM\u300d<\/span>\u3068\u306f\u3001\u30ec\u30d4\u30a3\u30c6\u30a3\u30b7\u30e7\u30f3\u30de\u30ad\u30b7\u30de\u30e0\uff08Repetition Maximum\uff09\u306e\u7565\u79f0\u3067\u3001<span class=\"red\">\u300c\u6700\u5927\u53cd\u5fa9\u56de\u6570\u300d<span style=\"color: #808080;\">\u3092\u6307\u3057\u307e\u3059\u3002<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>\u4f8b\u3048\u3070\u3001\u3042\u306a\u305f\u304c<span class=\"red\">\u30d0\u30fc\u30d9\u30eb\u306e\u91cd\u3055\u309260\uff4b\uff47\u306b\u8a2d\u5b9a<span style=\"color: #808080;\">\u3057\u305f\u3068\u3057\u3066\u3001<\/span>1\u56de\u4e0a\u4e0b\u306b\u52d5\u304b\u3059\u3068\u7b4b\u529b\u304c\u9650\u754c\u306b\u9054\u3057<span style=\"color: #808080;\">\uff08\u9650\u754c\u306e\u8ca0\u8377\uff09<\/span>\u3001<span style=\"color: #808080;\">\u305d\u308c\u4ee5\u4e0a\u30d0\u30fc\u30d9\u30eb\u3092\u4e0a\u3052\u308b\u3053\u3068\u304c\u3067\u304d\u306a\u3044\u3068\u3044\u3046\u5834\u5408\u3001<\/span>1RM\u306f60\uff4b\uff47<span style=\"color: #808080;\">\u3068\u306a\u308a\u307e\u3059\u3002<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>\u3055\u3089\u306b\u3001<span class=\"red\">\u30d0\u30fc\u30d9\u30eb\u306e\u91cd\u3055\u309250\uff4b\uff47<span style=\"color: #808080;\">\u306b\u6e1b\u3089\u3057\u305f\u3068\u3057\u3066\u3001<\/span>5\u56de\u306e\u4e0a\u3052\u4e0b\u3052\u3067\u7b4b\u529b\u304c\u9650\u754c<span style=\"color: #808080;\">\u306b\u9054\u3059\u308b\u306e\u3067\u3042\u308c\u3070\u3001<\/span>5\uff32\uff2d\u304c50\uff4b\uff47<span style=\"color: #808080;\">\u3068\u306a\u308a\u307e\u3059\u3002<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>\u3064\u307e\u308a\u3001<span class=\"red\">\u300c\uff32\uff2d\u300d\u3068\u306f\u3001\u300c\u3042\u308b\u91cd\u3055\u306b\u5bfe\u3057\u3066\u4f55\u56de\u3001\u7e70\u308a\u8fd4\u3057\u304c\u3067\u304d\u308b\u304b\uff1f\u300d\u3092\u8868\u3059\u6570\u5024<\/span>\u3068\u3044\u3048\u307e\u3059\u3002\u305d\u306e\u305f\u3081\u3001\uff32\uff2d\u306f\u4eba\u305d\u308c\u305e\u308c\u3067\u6570\u5024\u304c\u7570\u306a\u308a\u307e\u3059\u3002\u3053\u306e<span class=\"gold\">RM\u306e\u6570\u5024\u3092\u53c2\u8003\u306b\u3057\u3066\u3001<span class=\"red\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u76ee\u7684\u306b\u5408\u308f\u305b\u3066<\/span>\u30d0\u30fc\u30d9\u30eb\u306e\u91cd\u3055\u3092\u8abf\u7bc0<span style=\"color: #808080;\">\u3057\u3066\u3044\u304d\u307e\u3059\u3002<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>\u4e00\u822c\u7684\u306b\u3001<span class=\"red\">1\uff5e5RM\u3067\u306f\u3001\u300c\u7b4b\u529b\u306e\u30d1\u30ef\u30fc\u30a2\u30c3\u30d7\u300d\u30016\uff5e15RM\u3067\u306f\u3001\u300c\u7b4b\u80a5\u5927\uff08\u7b4b\u8089\u3092\u5927\u304d\u304f\u3059\u308b\uff09\u300d\u300115RM\u4ee5\u4e0a\u3067\u306f\u3001\u300c\u7b4b\u6301\u4e45\u529b\uff08\u7b4b\u529b\u306e\u6301\u7d9a\u529b\uff09\u300d\u306e\u5411\u4e0a<\/span>\u306b\u3064\u306a\u304c\u308b\u3068\u8003\u3048\u3089\u308c\u3066\u3044\u307e\u3059\u3002\u6b21\u306e\u8868\u304c\uff32\uff2d\u306e\u6307\u6a19\u306e\u4e00\u4f8b\u3067\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u300c\u8ca0\u8377\u91cd\u91cf\u3068\u6700\u9ad8\u53cd\u5fa9\u56de\u6570\u304a\u3088\u3073\u305d\u306e\u4e3b\u306a\u52b9\u679c\u300d<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-4256\" src=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30b0\u30e9\u30d5\u30a3\u30c3\u30af\u30b91.png\" alt=\"\" width=\"686\" height=\"525\" srcset=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30b0\u30e9\u30d5\u30a3\u30c3\u30af\u30b91.png 583w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/\u30b0\u30e9\u30d5\u30a3\u30c3\u30af\u30b91-300x230.png 300w\" sizes=\"auto, (max-width: 686px) 100vw, 686px\" \/><\/p>\n<p>\uff08\u5f15\u7528\uff1a\u516c\u76ca\u8ca1\u56e3\u6cd5\u4eba\u9ad8\u677e\u5e02\u30b9\u30dd\u30fc\u30c4\u5354\u4f1a\u3088\u308a\uff09<\/p>\n<h2><strong><b>\uff13-\uff12\uff0e<\/b><\/strong><strong><b>RM\u3092\u7528\u3044\u305f\u5b9f\u969b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/b><\/strong><\/h2>\n<p>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u3059\u308b\u65b9\u306e\u591a\u304f\u306f\u3001<span class=\"gold\">\u80f8\u677f\u3084\u80f8\u306e\u7b4b\u8089\uff08\u5927\u80f8\u7b4b\uff09\u3092\u5927\u304d\u304f\u3057\u305f\u3044\u3068\u3044\u3046\u76ee\u7684<\/span>\u304c\u3042\u308b\u306f\u305a\u3067\u3059\u3002\u305d\u3053\u3067<span class=\"red\">\u7b4b\u80a5\u5927\u3092\u76ee\u7684\u3068\u3057\u305fRM\u306f6\uff5e15RM\u304f\u3089\u3044\u306e\u9593<\/span>\u3068\u306a\u308a\u3001<span class=\"red\">\u5e73\u5747\u3059\u308c\u307010RM\u7a0b\u5ea6\u306e\u91cd\u3055<\/span>\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u3068\u52b9\u679c\u7684\u3060\u3068\u3044\u3048\u307e\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u3064\u307e\u308a\u3001<span class=\"red\">10\u56de\u524d\u5f8c\u3001\u30d0\u30fc\u30d9\u30eb\u3092\u4e0a\u3052\u4e0b\u3052\u3067\u304d\u308b\u91cd\u3055\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u3059\u308b\u3068\u5927\u80f8\u7b4b\u3092\u5927\u304d\u304f\u3059\u308b\u52b9\u679c\u304c\u9ad8\u304f\u306a\u308b<\/span>\u3068\u3044\u3046\u3053\u3068\u3067\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u3082\u3061\u308d\u309310RM\u306f\u5e73\u5747\u5024\u3067\u3042\u308a\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u65b9\u306e\u7b4b\u529b\u3084\u80fd\u529b\u3001\u4f53\u8abf\u3001\u6027\u683c\u306a\u3069\u3092\u52a0\u5473\u3057\u3066\u30018\u56de\u308412\u56de\u306a\u3069\u3069\u81e8\u6a5f\u5fdc\u5909\u306b\u5909\u3048\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3044\u307e\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u307e\u305f\u3001<span class=\"gold\">\u7537\u6027\u3067\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u521d\u5fc3\u8005<\/span>\u306e\u65b9\u306f\u3001\u307e\u305a\u306f<span class=\"red\">20\uff4b\uff47\u306e\u91cd\u3055\u304c\u3042\u308b\u300c\u30aa\u30ea\u30f3\u30d4\u30c3\u30af\u30d0\u30fc\u300d\uff08\u30d0\u30fc\u30d9\u30eb\u306e\u30b7\u30e3\u30d5\u30c8\uff09\u306e\u307f\u3092\u4f7f\u304415\uff5e20\u56de\u7a0b\u5ea6<\/span>\u3001\u6bd4\u8f03\u7684\u591a\u304f\u306e\u56de\u6570\u3092\u3053\u306a\u3057\u3066<span class=\"gold\">\u30d5\u30a9\u30fc\u30e0\u304c\u5b9a\u307e\u3063\u305f\u3068\u3053\u308d\u3067<\/span>\u3001\u30b7\u30e3\u30d5\u30c8\u306e\u4e21\u5074\u306b2.5\uff4b\uff47\u305a\u3064\u3001\uff15kg\u306e\u91cd\u308a\u3092\u3064\u3051\u3001<span class=\"red\">\u30c8\u30fc\u30bf\u30eb\u3067\uff12\uff15kg\u306e\u91cd\u3055\u304b\u3089\u30b9\u30bf\u30fc\u30c8<\/span>\u3057\u3001\u5f90\u3005\u306b\u5f37\u5ea6\u3092\u4e0a\u3052\u3066\u3044\u304d\u307e\u3059\u3002\u3053\u308c\u306f\u3001<span class=\"red\">\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3092\u8eab\u306b\u3064\u3051\u308b\u3053\u3068\u304c\u6700\u512a\u5148<\/span>\u3060\u304b\u3089\u3067\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u307e\u305f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306e<span class=\"red\">\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb<\/span>\uff08\u904b\u52d5\u306e\u9593\u306e\u5c0f\u4f11\u606f\uff09\u306f\u3001<span class=\"red\"><span class=\"gold\">\u7b4b\u80a5\u5927\u3092\u76ee\u7684\u3068\u3057\u305f\u5834\u5408\u3067\u306f<\/span>1\u301c2\u5206<\/span>\u3001<span class=\"red\"><span class=\"gold\">\u7b4b\u529b\u5411\u4e0a\u3084\u30d1\u30ef\u30fc\u30a2\u30c3\u30d7\u306e\u5834\u5408\u306f\u3001<\/span>\uff13\u301c\uff15\u5206\u3001<span class=\"gold\" style=\"color: #808080;\">\u7b4b\u6301\u4e45\u529b\u306e\u5834\u5408\u306f\u3001<\/span>0\u301c90\u79d2\u307b\u3069<\/span>\u306e\u9593\u9694\u304c\u826f\u3044\u3068\u3044\u308f\u308c\u3066\u3044\u307e\u3059\u3002\u3082\u3061\u308d\u3093\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3055\u308c\u308b\u65b9\u306e\u30b3\u30f3\u30c7\u30a3\u30b7\u30e7\u30f3\u306b\u5fdc\u3058\u3066\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u306e\u5206\u6570\u306f\u3001\u30d1\u30fc\u30bd\u30ca\u30eb\u30c8\u30ec\u30fc\u30ca\u30fc\u304c\u9069\u5207\u306b\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3044\u305f\u3057\u307e\u3059\u3002<\/p>\n<h2><strong><b>3-3\uff0e\u5973\u6027\u3067\u3082\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306f\u3067\u304d\u308b\uff1f<\/b><\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4171 alignnone\" src=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/10002416_s.jpg\" alt=\"\" width=\"759\" height=\"506\" srcset=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/10002416_s.jpg 640w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/10002416_s-300x200.jpg 300w\" sizes=\"auto, (max-width: 759px) 100vw, 759px\" \/><\/p>\n<p>\u5973\u6027\u3067\u3082\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3063\u3066\u3044\u308b\u65b9\u306f\u305f\u304f\u3055\u3093\u304a\u3089\u308c\u307e\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5f53\u30b8\u30e0<span class=\"red\">\u300c\u30ab<\/span><span class=\"red\">\u30ea\u30b9\u30d5\u30a3\u30c3\u30c8\u300d<\/span>\u3067\u306f\u3001\u5973\u6027\u3067\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u521d\u5fc3\u8005\u306e\u65b9\u306e\u5834\u5408\u3001\u91cd\u3055\u304c\u307b\u3068\u3093\u3069\u306a\u3044<span class=\"gold\">\u7269\u5e72\u3057\u7aff\u306e\u3088\u3046\u306a\u68d2\u3067\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3092\u7fd2\u5f97\u3059\u308b<\/span>\u307e\u3067\u3001\u9069\u5b9c\u30d5\u30a9\u30fc\u30e0\u306e\u4fee\u6b63\u3092\u52a0\u3048\u306a\u304c\u3089\u3001\u3042\u308b\u7a0b\u5ea6\u591a\u3044\u56de\u6570\u304b\u3089\u59cb\u3081\u307e\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u305d\u306e\u5f8c\u3001<span class=\"red\">\u300c\u30b9\u30df\u30b9\u30de\u30b7\u30f3\u300d<span style=\"color: #808080;\">\uff08\u203b\uff09<\/span><\/span>\u3068\u3044\u3046\u91cd\u91cf\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u4f7f\u7528\u3059\u308b\u30de\u30b7\u30f3\u4f7f\u3044\u3001<span class=\"red\">\u4e00\u5ea6\u3001\u91cd\u91cf\u306b\u6163\u308c\u3066\u304b\u3089\u30aa\u30ea\u30f3\u30d4\u30c3\u30af\u30d0\u30fc\u3092\u4f7f\u7528<\/span>\u3057\u3001<span class=\"gold\">\uff12.\uff15kg\u305a\u3064\u6bb5\u968e\u7684\u306b\u91cd\u91cf\u3092\u4e0a\u3052\u3066\u3044\u304d\u307e\u3059\u3002<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4172\" src=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/2527390_s.jpg\" alt=\"\" width=\"761\" height=\"507\" srcset=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/2527390_s.jpg 640w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/2527390_s-300x200.jpg 300w\" sizes=\"auto, (max-width: 761px) 100vw, 761px\" \/><\/p>\n<p>\u203b\u3010\u30b9\u30df\u30b9\u30de\u30b7\u30f3\u3011\u2026\u30e9\u30c3\u30af\u306e\u5de6\u53f3\u306e\u652f\u67f1\u306b\u88c5\u7740\u3055\u308c\u305f\u30d0\u30fc\u30d9\u30eb\u304c\u5782\u76f4\uff08\u3082\u3057\u304f\u306f\u659c\u3081\uff09\u306b\u30b9\u30e9\u30a4\u30c9\u300d\u3057\u306a\u304c\u3089\u3001\u91cd\u308a\u3092\u4e0a\u4e0b\u306b\u52d5\u304b\u3059\u30de\u30b7\u30f3\u3002\u4e00\u5b9a\u306e\u8ecc\u9053\u3067\u52d5\u4f5c\u304c\u3067\u304d\u3001\u5b89\u5168\u306b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u3067\u304d\u308b\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u3053\u3046\u3057\u305f\u6bb5\u968e\u3092\u7d4c\u3066\u3001\u521d\u5fc3\u8005\u306e\u65b9\u3067\u3042\u308c\u3070\u3001<span class=\"red\">\u300c\u30aa\u30ea\u30f3\u30d4\u30c3\u30af\u30d0\u30fc\uff0820\uff4b\uff47\uff09\uff0b\u03b1\u300d<\/span>\u304f\u3089\u3044\u304b\u3089\u30b9\u30bf\u30fc\u30c8\u3059\u308b\u306e\u304c\u3001\u5b89\u5168\u3092\u8003\u616e\u3057\u305f\u9069\u5207\u306a\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u59cb\u3081\u65b9\u3068\u3044\u3048\u307e\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u306a\u304a\u3001\u3042\u304f\u307e\u3067\u53c2\u8003\u5024\u3067\u3059\u304c\u3001<span class=\"gold\">\u7537\u6027\u306e\u5834\u5408\u3001<span style=\"color: #808080;\">\u30d0\u30fc\u30d9\u30eb\u306e\u91cd\u3055\u306e<\/span><span class=\"red\">\u5e73\u5747\u306f\u7d0440\uff4b\uff47<\/span>\u3001\u5973\u6027\u3067\u306f<span class=\"red\">\u7d0420\uff4b\uff47<\/span>\u3092\u76ee\u5b89\u3068\u3057\u3066\u3044\u308b\u65b9\u304c\u591a\u3044<\/span>\u3088\u3046\u3067\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u3061\u306a\u307f\u306b\u3001<span class=\"red\"><span class=\"gold\">\u5143\u30d5\u30a3\u30ae\u30e5\u30a2\u30b9\u30b1\u30fc\u30c8\u9078\u624b\u306e<\/span>\u6d45\u7530\u771f\u592e\u3055\u3093<\/span>\u306f\u3001\u73fe\u5f79\u6642\u4ee3\u306b<span class=\"red\">\u4f53\u91cd47\uff4b\uff47\u3067\u3001\u91cd\u91cf\u304c47\uff4b\uff47\u306e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3092\u3042\u3052\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/span>\u3057\u3066\u3044\u305f\u305d\u3046\u3067\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p><span class=\"gold\">\u81ea\u5206\u306e\u4f53\u91cd\u3068\u540c\u3058\u304f\u3089\u3044\u306e\u91cd\u3055\u3092\u6301\u3061\u4e0a\u3052\u308b\u3053\u3068\u304c\u3067\u304d\u308c\u3070\u3001\u30a2\u30b9\u30ea\u30fc\u30c8\u7d1a<\/span>\u3068\u3044\u3048\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002\u305f\u3060\u3057\u3001\u304f\u308c\u3050\u308c\u3082\u7121\u7406\u306f\u3057\u306a\u3044\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h1><b><\/b><strong><b>4\uff0e\u52b9\u679c\u3092\u9ad8\u3081\u308b\u30dd\u30a4\u30f3\u30c8\u3068\u6ce8\u610f\u70b9<\/b><\/strong><\/h1>\n<ul>\n<li>\u3072\u3058\u3092\u62bc\u3057\u51fa\u3059\u52d5\u304d\u306b\u3064\u3089\u308c\u3066\u3001<span class=\"red\">\u80a9\u7532\u9aa8\u304c\u958b\u304d\u80a9\u304c\u4e0a\u304c\u3063\u3066\u3057\u307e\u3046\u3068\u3001\u5927\u80f8\u7b4b\u306b\u8ca0\u8377\u304c\u304b\u304b\u3089\u306a\u304f\u306a\u308b<\/span>\u305f\u3081\u3001\u52b9\u679c\u304c\u4e0a\u304c\u308a\u307e\u305b\u3093\u3002\u307e\u305f\u3001\u5927\u80f8\u7b4b\u3092\u4f7f\u308f\u306a\u3044\u3068\u3001\u91cd\u3044\u30d0\u30fc\u30d9\u30eb\u3092\u6301\u3061\u4e0a\u3052\u308b\u3053\u3068\u3059\u3089\u3067\u304d\u306a\u304f\u306a\u308a\u307e\u3059\u3002<\/li>\n<li>\u624b\u9996\u304c\u53cd\u308a\u8fd4\u308a\u3001\u30d0\u30fc\u306e\u4f4d\u7f6e\u304c\u524d\u8155\u306e\u5ef6\u9577\u7dda\u72b6\u304b\u3089\u5916\u308c\u308b\u3068\u3001\u624b\u9996\u306b\u8ca0\u8377\u304c\u306e\u3057\u304b\u304b\u308a\u3001<span class=\"red\">\u624b\u9996\u3092\u30b1\u30ac\u3059\u308b<\/span>\u6050\u308c\u304c\u3042\u308a\u307e\u3059\u3002\u3082\u3057\u3001<span class=\"red\">\u624b\u9996\u304c\u75db\u3044\u3068\u611f\u3058\u305f\u3089\u3001\u30d0\u30fc\u306e\u4f4d\u7f6e\u3092\u518d\u5ea6\u78ba\u8a8d<\/span>\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<li><span class=\"gold\">\u80a9\u307e\u308f\u308a\u306e\u7b4b\u8089\u3092\u3088\u304f\u307b\u3050\u3057\u3066\u304b\u3089\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/span>\u3057\u307e\u3057\u3087\u3046\u3002\u80a9\u304c\u304b\u305f\u3044\u3068\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u52b9\u679c\u304c\u8584\u308c\u3001\u30b1\u30ac\u306e\u30ea\u30b9\u30af\u3082\u9ad8\u304f\u306a\u308a\u307e\u3059\u3002\u80a9\u304c\u304b\u305f\u3044\u65b9\u306f\u3001\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u5165\u5ff5\u306b\u884c\u3063\u305f\u308a\u3001<span class=\"gold\">\u300c\u30b9\u30c8\u30ec\u30c3\u30c1\u30dc\u30fc\u30eb\u300d<\/span>\u3068\u3044\u3046\u5668\u5177\u306a\u3069\u3067\u80a9\u307e\u308f\u308a\u306e\u7b4b\u8089\u3092\u3088\u304f\u307b\u3050\u3057\u305f\u308a\u3057\u3066\u304b\u3089\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u59cb\u3081\u308b\u3068\u826f\u3044\u3067\u3057\u3087\u3046\u3002<\/li>\n<li>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u4e2d\u306f\u3001<span class=\"red\">\u547c\u5438\u3092\u6b62\u3081\u306a\u3044<\/span>\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<li><span class=\"red\">\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u304c\u8eab\u306b\u3064\u304f\u307e\u3067\u306f\u3001\u8efd\u3044\u91cd\u91cf\u3067\u7df4\u7fd2<\/span>\u3057\u307e\u3057\u3087\u3046\u3002<span class=\"gold\">\u826f\u3044\u30d5\u30a9\u30fc\u30e0\u3067\u884c\u3046\u3068\u3001\u91cd\u3055\u304c\u8efd\u304f\u3066\u3082\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u3002<\/span>\u305d\u306e\u5f8c\u3001\u5c11\u3057\u305a\u3064\u91cd\u3055\u3092\u4e0a\u3052\u3066\u3044\u304d\u307e\u3057\u3087\u3046\u3002<\/li>\n<\/ul>\n<h2><strong><b>4-1\uff0e\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7\u3082\u5927\u4e8b<\/b><\/strong><\/h2>\n<p>\u3069\u3093\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u3082\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7\u304c\u5927\u4e8b\u3067\u3059\u3002\u30d0\u30fc\u30d9\u30eb\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306b\u9650\u3089\u305a\u3001\u5168\u3066\u306e\u7a2e\u76ee\u306b\u304a\u3044\u3066\u30a6\u30a8\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u7b4b\u8089\u306b\u5927\u304d\u306a\u8ca0\u8377\u3092\u4e0e\u3048\u308b\u306e\u3067<span class=\"red\">\u3044\u304d\u306a\u308a\u91cd\u3044\u91cd\u3055\u3067\u59cb\u3081\u308b\u3068\u7b4b\u8089\u3092\u50b7\u3081\u305f\u308a\u3001\u601d\u308f\u306c\u30b1\u30ac\u306b\u3064\u306a\u304c\u3063\u305f\u308a\u3059\u308b<\/span>\u6050\u308c\u3082\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u307e\u305a\u306f<span class=\"gold\">\u901a\u5e38\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u4f7f\u7528\u3059\u308b\u91cd\u3055\u306e\u534a\u5206\u7a0b\u5ea6\u306e\u91cd\u3055<\/span>\u3067\u306e\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7\u3092\u304a\u3059\u3059\u3081\u3057\u307e\u3059\u3002\u7537\u6027\u306f\u5e73\u5747\u502440\uff4b\uff47\u306e\u534a\u5206\u3067\u30aa\u30ea\u30f3\u30d4\u30c3\u30af\u30b7\u30e3\u30d5\u30c8\uff0820\uff4b\uff47\uff09\u306e\u307f\u3067\u3001\u5973\u6027\u306e\u5834\u5408\u306f\u5e73\u5747\u502420\uff4b\uff47\u306e\u534a\u5206\u3067\u30b9\u30df\u30b9\u30de\u30b7\u30f3\u3092\u4f7f\u304410\uff4b\uff47\u306e\u8ca0\u8377\u306710\u56de\u307b\u3069\u4e0a\u3052\u4e0b\u3052\u3057\u3066\u3001\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7\u3092\u884c\u3046\u65b9\u6cd5\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p>\n<h1><b><\/b><strong><b>5.\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3067\u5f97\u3089\u308c\u308b\u52b9\u679c<\/b><\/strong><\/h1>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4193\" src=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/D44EB870-3320-4E7F-AF94-4907C5D1AD9F-300x300-1.jpg\" alt=\"\" width=\"614\" height=\"614\" srcset=\"https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/D44EB870-3320-4E7F-AF94-4907C5D1AD9F-300x300-1.jpg 300w, https:\/\/charisfit.net\/wp\/wp-content\/uploads\/2022\/11\/D44EB870-3320-4E7F-AF94-4907C5D1AD9F-300x300-1-150x150.jpg 150w\" sizes=\"auto, (max-width: 614px) 100vw, 614px\" \/><\/p>\n<p>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3067\u5f97\u3089\u308c\u308b\u52b9\u679c\u306b\u306f\u3001\u6b21\u306e\u3088\u3046\u306a\u3082\u306e\u304c\u3042\u3052\u3089\u308c\u307e\u3059\u3002<\/p>\n<h2><strong><b>\uff15-\uff11\uff0e\u539a\u307f\u306e\u3042\u308b\u5927\u304d\u306a\u80f8\u677f\u304c\u624b\u306b\u5165\u308b\uff01<\/b><\/strong><\/h2>\n<p>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3092\u884c\u3046\u76ee\u7684\u306f\u4eba\u305d\u308c\u305e\u308c\u3067\u3059\u304c\u3001\u306f\u3084\u308a\u7537\u6027\u306e\u5834\u5408\u306f\u3001\u539a\u304f\u5927\u304d\u306a\u80f8\u677f\u3092\u624b\u306b\u5165\u308c\u305f\u3044\u3068\u3044\u3046\u65b9\u304c\u591a\u3044\u3068\u601d\u3044\u307e\u3059\u3002\u524d\u8ff0\u3057\u305fRM\u306e\u6307\u6a19\u3092\u53c2\u8003\u306b\u3001<span class=\"red\">\u6b63\u3057\u3044\u3084\u308a\u65b9\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u7d99\u7d9a\u3059\u308c\u3070\u3001\u539a\u304f\u5c48\u5f37\u306a\u7537\u3089\u3057\u3044\u80f8\u677f\u3092\u624b\u306b\u5165\u308c\u308b<\/span>\u3053\u3068\u306f\u5341\u5206\u306b\u53ef\u80fd\u3067\u3059\u3002<\/p>\n<h2><strong><b>\uff15-\uff12\uff0e\u30dc\u30c7\u30a3\u30b7\u30a7\u30a4\u30d7\u30fb\u30c0\u30a4\u30a8\u30c3\u30c8<\/b><\/strong><\/h2>\n<p>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3067\u306f\u4e0a\u534a\u8eab\u306e\u5927\u304d\u306a\u7b4b\u8089\u3092\u4e00\u5ea6\u306b\u935b\u3048\u308b\u3053\u3068\u304c\u3067\u304d\u308b\u305f\u3081\u3001<span class=\"gold\">\u307b\u304b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u6bd4\u3079\u3001\u57fa\u790e\u4ee3\u8b1d\u304c\u5411\u4e0a\u3057\u3084\u3059\u304f\u3001<span class=\"red\">\u30c0\u30a4\u30a8\u30c3\u30c8\u3084\u30dc\u30c7\u30a3\u30b7\u30a7\u30a4\u30d7<\/span>\u306e\u52b9\u679c\u304c\u9ad8\u3044<\/span>\u3068\u3044\u3048\u307e\u3059\u3002<\/p>\n<h2><strong><b>5-3\uff0e\u4e8c\u306e\u8155\u3092\u5f15\u304d\u7de0\u3081\u308b\u52b9\u679c<\/b><\/strong><\/h2>\n<p>\u7279\u306b\u5973\u6027\u306f\u3001\u4e8c\u306e\u8155\u306e\u305f\u308b\u307f\u3092\u6c17\u306b\u3059\u308b\u4eba\u304c\u591a\u3044\u3088\u3046\u3067\u3059\u3002\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3067\u306f\u3001<span class=\"red\">\u4e0a\u8155\u4e09\u982d\u7b4b\u3092\u5f15\u304d\u7de0\u3081\u308b\u52b9\u679c\u304c\u3042\u308a\u3001\u8155\u3092\u7d30\u304f\u898b\u305b\u308b<\/span>\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h2><strong><b>5-4.<\/b><\/strong><strong><b>\u5973\u6027\u3067\u306f\u30d0\u30b9\u30c8\u30a2\u30c3\u30d7\u3082\uff01<\/b><\/strong><\/h2>\n<p>\u5973\u6027\u306e\u5834\u5408\u306f\u3001<span class=\"red\">\u30d0\u30b9\u30c8\u30a2\u30c3\u30d7\u306e\u52b9\u679c<\/span>\u3082\u671f\u5f85\u3067\u304d\u307e\u3059\u3002\u4e73\u623f\u306e\u5927\u90e8\u5206\u306f\u300c\u5927\u80f8\u7b4b\u300d\u306e\u4e0a\u306b\u4e57\u3063\u3066\u3044\u308b\u305f\u3081\u3001\u5927\u80f8\u7b4b\u3092\u935b\u3048\u308b\u3053\u3068\u3067\u80f8\u306b\u539a\u307f\u304c\u51fa\u3066\u3001\u305d\u306e\u5206\u3001\u4e73\u623f\u304c\u524d\u306b\u51fa\u308b\u305f\u3081\u3001\u30d0\u30b9\u30c8\u30a2\u30c3\u30d7\u3084\u30d0\u30b9\u30c8\u306e\u30dc\u30ea\u30e5\u30fc\u30e0\u611f\u3092\u51fa\u3059\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u3002\uff08\u305f\u3060\u3057\u3001\u4e73\u623f\u81ea\u4f53\u304c\u5927\u304d\u304f\u306a\u308b\u308f\u3051\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u306e\u3067\u60aa\u3057\u304b\u3089\u305a\u2026\u2026\u3002\uff09<\/p>\n<h1><strong><b>\u304a\u308f\u308a\u306b\u2026\u2026\u300c\u6c38\u4e45\u306e\u672a\u5b8c\u6210\u3001\u3053\u308c\u5b8c\u6210\u3067\u3042\u308b\u300d<\/b><\/strong><\/h1>\n<p>\u5bae\u6ca2\u8ce2\u6cbb\u306e\u4f5c\u54c1\u306e\u4e2d\u306b\u3001<span class=\"red\">\u300c\u6c38\u4e45\u306e\u672a\u5b8c\u6210\u3001\u3053\u308c\u5b8c\u6210\u3067\u3042\u308b\u300d<\/span>\u3068\u3044\u3046\u4e00\u7bc0\u304c\u3042\u308a\u307e\u3059\u3002\u3053\u306e\u8a00\u8449\u306f\u3001<span class=\"gold\">\u4f55\u3054\u3068\u3082\u3053\u308c\u3067\u5b8c\u6210\u3068\u3044\u3046\u72b6\u614b\u306f\u306a\u304f\u3001\u305f\u3048\u3056\u308b\u554f\u3044\u3084\u8ffd\u53ca\u306e\u30d7\u30ed\u30bb\u30b9\u306e\u4e2d\u306b\u3053\u305d\u3001\u300c\u751f\u306e\u5145\u5b9f\u300d\u3084\u300c\u4eba\u9593\u306e\u672c\u6765\u306e\u3042\u308a\u65b9\u300d\u304c\u3042\u308b<\/span>\u3068\u3044\u3046\u3053\u3068\u3092\u610f\u5473\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u3053\u306e\u8a00\u8449\u306f\u3001\u307e\u3055\u306b\u7b4b\u30c8\u30ec\u306b\u3082\u5f53\u3066\u306f\u307e\u308b\u540d\u8a00\u3060\u3068\u601d\u3044\u307e\u3059\u3002<span class=\"red\">\u6628\u65e5\u3088\u308a\u4eca\u65e5\u3001\u4eca\u65e5\u3088\u308a\u660e\u65e5\u3068\u3001\u307b\u3093\u306e\u5c11\u3057\u305a\u3064\u3067\u3082\u3001\u81ea\u5206\u306a\u308a\u306b\u9032\u6b69\u3057\u3066\u3044\u304d\u305f\u3044\u3068\u52aa\u529b\u3059\u308b\u3053\u3068<span style=\"color: #808080;\">\u306f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3044\u3066\u3082\u8003\u3048\u65b9\u306f\u540c\u3058<\/span><\/span>\u3060\u304b\u3089\u3067\u3059\u3002<\/p>\n<p>&nbsp;<\/p>\n<p><span class=\"red\">\u81ea\u5206\u3068\u3044\u3046\u4f5c\u54c1\u3092\u30c7\u30b6\u30a4\u30f3\u3057\u3001\u3064\u304f\u308a\u3042\u3052\u3066\u3044\u304f\u904e\u7a0b\u306b\u3053\u305d\u3001\u5145\u5b9f\u3057\u305f\u6642\u9593\u3092\u904e\u3054\u3057\u3001\u65e5\u3005\u306e\u6e80\u8db3\u611f\u304c\u5f97\u3089\u308c\u3001\u3072\u3044\u3066\u306f\u4eba\u751f\u305d\u306e\u3082\u306e\u3092\u8c4a\u304b\u306b\u3059\u308b<span style=\"color: #808080;\">\u3053\u3068\u306b\u3082\u3064\u306a\u304c\u308b<\/span><\/span><span style=\"color: #808080;\">\u3067\u3057\u3087\u3046\u3002<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>\u79c1\u305f\u3061\u30d1\u30fc\u30bd\u30ca\u30eb\u30c8\u30ec\u30fc\u30ca\u30fc\u306f\u3001\u4e00\u6b69\u4e00\u6b69\u3001\u5730\u9053\u306b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3044<span class=\"red\">\u201c\u3042\u306a\u305f\u306e\u7406\u60f3\u306e\u8eab\u4f53\u201d<\/span>\u3092\u3064\u304f\u308a\u3042\u3052\u3066\u3044\u304f\u624b\u52a9\u3051\u3092\u3059\u308b\u5f79\u5272\u3092\u62c5\u3063\u3066\u3044\u307e\u3059\u3002\u3044\u3064\u3067\u3082\u3001\u3069\u3093\u306a\u3053\u3068\u3067\u3082\u3001\u4e9b\u7d30\u306a\u3053\u3068\u3067\u3082\u3001\u4e0d\u5b89\u306a\u3053\u3068\u3067\u3082\u3001<span class=\"gold\"><span 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