{"id":584435,"date":"2026-04-21T14:44:59","date_gmt":"2026-04-21T05:44:59","guid":{"rendered":"https:\/\/www.kangnamtimes.com\/ja\/?p=584435"},"modified":"2026-04-21T14:49:26","modified_gmt":"2026-04-21T05:49:26","slug":"cp-2025-0354-36240058","status":"publish","type":"post","link":"https:\/\/www.kangnamtimes.com\/ja\/lifestyle\/health\/article\/584435\/","title":{"rendered":"50\u4ee3\u306e\u30b3\u30a2\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5165\u9580\u3000\u81ea\u5b85\u3067\u7121\u7406\u306a\u304f\u7d9a\u3051\u308b\u57fa\u672c4\u7a2e"},"content":{"rendered":"\n
\"\u5f15\u7528\uff1aSportsinjuryclinicNet\"\/
\u5f15\u7528\uff1aSportsinjuryclinicNet<\/figcaption><\/figure>\n\n\n\n

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1. \u30d2\u30c3\u30d7\u30d6\u30ea\u30c3\u30b8\uff08Hip Bridge\uff09<\/p>\n\n\n\n

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2. \u30d0\u30fc\u30c9\u30c9\u30c3\u30b0\uff08Bird Dog\uff09<\/p>\n\n\n\n

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3. \u30d7\u30e9\u30f3\u30af\uff08Plank\uff09\u2015\u819d\u3064\u304d\u306e\u8efd\u6e1b\u7248<\/p>\n\n\n\n

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\u2460 \u3046\u3064\u4f0f\u305b\u306b\u306a\u308a\u3001\u8098\u3092\u5e8a\u306b\u3064\u3051\u308b\u3002\u8098\u306f\u80a9\u306e\u771f\u4e0b\u306b\u7f6e\u304f\u3002<\/p>\n\n\n\n

\u2461 \u819d\u3092\u5e8a\u306b\u3064\u3051\u305f\u307e\u307e\u4e0a\u4f53\u3092\u6301\u3061\u4e0a\u3052\u3001\u982d\u304b\u3089\u819d\u307e\u3067\u304c\u4e00\u76f4\u7dda\u306b\u306a\u308b\u3088\u3046\u59ff\u52e2\u3092\u6574\u3048\u308b\u3002<\/p>\n\n\n\n

\u2462 \u8179\u90e8\u306b\u529b\u3092\u5165\u308c\u3001\u547c\u5438\u3092\u6b62\u3081\u305a\u306b\u305d\u306e\u307e\u307e\u30ad\u30fc\u30d7\u3059\u308b\u3002<\/p>\n\n\n\n

\u56de\u6570\u30fb\u30bb\u30c3\u30c8\u6570
20\u301c30\u79d2\u00d73\u30bb\u30c3\u30c8\uff08\u6163\u308c\u3066\u304d\u305f\u308940\u301c60\u79d2\u306b\u5ef6\u3070\u3059\uff09<\/p>\n\n\n\n

\u671f\u5f85\u3067\u304d\u308b\u52b9\u679c
\u8179\u90e8\u3001\u80cc\u4e2d\u3001\u80a9\u307e\u308f\u308a\u3092\u542b\u3080\u30b3\u30a2\u5168\u4f53\u3092\u307e\u3068\u3081\u3066\u4f7f\u3044\u3084\u3059\u304f\u306a\u308a\u3001\u59ff\u52e2\u306e\u5b89\u5b9a\u306b\u3082\u3064\u306a\u304c\u308a\u3084\u3059\u3044\u3002<\/p>\n\n\n\n

\u6ce8\u610f\u70b9
\u304a\u5c3b\u304c\u9ad8\u304f\u4e0a\u304c\u308a\u3059\u304e\u305f\u308a\u3001\u8170\u304c\u843d\u3061\u305f\u308a\u3059\u308b\u3068\u3001\u4f53\u5e79\u3078\u306e\u523a\u6fc0\u304c\u9003\u3052\u3084\u3059\u3044\u3002\u6642\u9593\u3092\u9577\u304f\u4f38\u3070\u3059\u3053\u3068\u3088\u308a\u3001\u4e00\u76f4\u7dda\u3092\u4fdd\u3066\u308b\u7bc4\u56f2\u3067\u6b62\u3081\u308b\u3053\u3068\u304c\u5927\u5207\u3060\u3002<\/p>\n\n\n\n

4. \u30c7\u30c3\u30c9\u30d0\u30b0\uff08Dead Bug\uff09<\/p>\n\n\n\n

\u898b\u305f\u76ee\u306f\u5730\u5473\u3067\u3082\u300150\u4ee3\u306b\u3068\u3063\u3066\u304b\u306a\u308a\u76f8\u6027\u306e\u3044\u3044\u7a2e\u76ee\u304c\u30c7\u30c3\u30c9\u30d0\u30b0\u3060\u3002\u6df1\u5c64\u306e\u30b3\u30a2\u7b4b\u3067\u3042\u308b\u8179\u6a2a\u7b4b\u3092\u610f\u8b58\u3057\u3084\u3059\u304f\u3001\u8170\u3092\u5b88\u308a\u306a\u304c\u3089\u4f53\u5e79\u3092\u4f7f\u3046\u611f\u899a\u3092\u3064\u304b\u307f\u3084\u3059\u3044\u3002\u8170\u306b\u4e0d\u5b89\u304c\u3042\u308b\u4eba\u3067\u3082\u6bd4\u8f03\u7684\u53d6\u308a\u5165\u308c\u3084\u3059\u3044\u30e1\u30cb\u30e5\u30fc\u306e\u4e00\u3064\u3068\u3044\u3048\u308b\u3002<\/p>\n\n\n\n

\u52d5\u4f5c\u624b\u9806
\u2460 \u30de\u30c3\u30c8\u306b\u4ef0\u5411\u3051\u306b\u306a\u308a\u3001\u819d\u309290\u5ea6\u306b\u66f2\u3052\u3066\u6301\u3061\u4e0a\u3052\u308b\u3002\u4e21\u8155\u306f\u5929\u4e95\u3078\u5411\u304b\u3063\u3066\u4f38\u3070\u3059\u3002<\/p>\n\n\n\n

\u2461 \u606f\u3092\u5410\u304d\u306a\u304c\u3089\u53f3\u8155\u3092\u982d\u306e\u4e0a\u65b9\u5411\u3078\u4f38\u3070\u3057\u3001\u540c\u6642\u306b\u5de6\u811a\u3092\u5e8a\u3078\u5411\u304b\u3063\u3066\u307e\u3063\u3059\u3050\u4f38\u3070\u3059\u3002\u811a\u306f\u5e8a\u306b\u3064\u3051\u306a\u3044\u3002<\/p>\n\n\n\n

\u2462 \u3086\u3063\u304f\u308a\u5143\u306e\u4f4d\u7f6e\u306b\u623b\u3057\u3001\u53cd\u5bfe\u5074\u3082\u540c\u69d8\u306b\u884c\u3046\u3002<\/p>\n\n\n\n

\u56de\u6570\u30fb\u30bb\u30c3\u30c8\u6570
\u5de6\u53f3\u540410\u56de\u00d73\u30bb\u30c3\u30c8<\/p>\n\n\n\n

\u671f\u5f85\u3067\u304d\u308b\u52b9\u679c
\u8179\u6a2a\u7b4b\u3092\u4e2d\u5fc3\u306b\u4f53\u5e79\u3092\u5b89\u5b9a\u3055\u305b\u3084\u3059\u304f\u306a\u308a\u3001\u59ff\u52e2\u306e\u4e71\u308c\u4e88\u9632\u3084\u8170\u75db\u4e88\u9632\u306b\u3082\u3064\u306a\u304c\u308b\u3002<\/p>\n\n\n\n

\u6ce8\u610f\u70b9
\u811a\u3092\u9060\u304f\u3078\u4f38\u3070\u3059\u3053\u3068\u3088\u308a\u3001\u8170\u304c\u5e8a\u304b\u3089\u6d6e\u304b\u306a\u3044\u3053\u3068\u3092\u512a\u5148\u3057\u305f\u3044\u3002\u8170\u304c\u53cd\u308b\u3088\u3046\u306a\u3089\u3001\u53ef\u52d5\u57df\u3092\u5c11\u3057\u5c0f\u3055\u304f\u3057\u3066\u884c\u3046\u306e\u304c\u57fa\u672c\u3060\u3002<\/p>\n\n\n\n

\u904b\u52d5\u524d\u5f8c\u306e\u3072\u3068\u5de5\u592b\u3067\u7d9a\u3051\u3084\u3059\u3055\u306f\u5909\u308f\u308b<\/h3>\n\n\n\n

\u30b3\u30a2\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u7a2e\u76ee\u3060\u3051\u3092\u3084\u308c\u3070\u3044\u3044\u308f\u3051\u3067\u306f\u306a\u3044\u300250\u4ee3\u3067\u306f\u7279\u306b\u3001\u59cb\u3081\u308b\u524d\u306b\u4f53\u3092\u6e29\u3081\u3001\u7d42\u308f\u3063\u305f\u5f8c\u306b\u7dca\u5f35\u3092\u307b\u3050\u3059\u6d41\u308c\u307e\u3067\u542b\u3081\u3066\u8003\u3048\u308b\u3053\u3068\u304c\u5927\u5207\u306b\u306a\u308b\u3002<\/p>\n\n\n\n

\u904b\u52d5\u524d\u306f\u3001\u305d\u306e\u5834\u3067\u306e\u8db3\u8e0f\u307f\u3084\u8efd\u3044\u30b9\u30c8\u30ec\u30c3\u30c1\u30925\u5206\u307b\u3069\u884c\u3044\u3001\u4f53\u3092\u6e29\u3081\u3066\u304a\u304d\u305f\u3044\u3002\u51b7\u3048\u305f\u307e\u307e\u306e\u7b4b\u8089\u306b\u3044\u304d\u306a\u308a\u8ca0\u8377\u3092\u304b\u3051\u308b\u3068\u3001\u8170\u3084\u80a1\u95a2\u7bc0\u306b\u9055\u548c\u611f\u304c\u51fa\u3084\u3059\u304f\u306a\u308b\u305f\u3081\u3060\u3002<\/p>\n\n\n\n

\u904b\u52d5\u5f8c\u306f\u3001\u9aa8\u76e4\u524d\u9762\u3084\u592a\u3082\u3082\u88cf\u3001\u81c0\u90e8\u307e\u308f\u308a\u3092\u8efd\u304f\u4f38\u3070\u3057\u3066\u304a\u304f\u3068\u3001\u4f53\u306e\u91cd\u3060\u308b\u3055\u304c\u6b8b\u308a\u306b\u304f\u3044\u3002\u30b3\u30a2\u3092\u935b\u3048\u308b\u4e00\u65b9\u3067\u3001\u5468\u8fba\u306e\u7b4b\u8089\u306b\u306f\u3057\u306a\u3084\u304b\u3055\u3092\u4fdd\u305f\u305b\u308b\u3053\u3068\u304c\u3001\u52d5\u304d\u3084\u3059\u3044\u4f53\u3065\u304f\u308a\u306b\u306f\u6b20\u304b\u305b\u306a\u3044\u3002<\/p>\n\n\n\n

\u7d9a\u3051\u308b\u983b\u5ea6\u306f\u90313\u301c4\u56de\u30011\u56de15\u301c20\u5206\u307b\u3069\u3067\u5341\u5206\u3060\u3002\u6bce\u65e5\u9811\u5f35\u308b\u5fc5\u8981\u306f\u306a\u3044\u300250\u4ee3\u4ee5\u964d\u306f\u3001\u935b\u3048\u308b\u3053\u3068\u3068\u540c\u3058\u304f\u3089\u3044\u3001\u56de\u5fa9\u3059\u308b\u6642\u9593\u3092\u78ba\u4fdd\u3059\u308b\u3053\u3068\u306b\u3082\u610f\u5473\u304c\u3042\u308b\u3002<\/p>\n\n\n\n

\u307e\u3068\u3081<\/h3>\n\n\n\n

50\u4ee3\u306e\u30b3\u30a2\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u82e5\u3044\u9803\u306e\u3088\u3046\u306b\u5f37\u5ea6\u3092\u7af6\u3046\u3082\u306e\u3067\u306f\u306a\u3044\u3002\u5927\u5207\u306a\u306e\u306f\u3001\u65e5\u5e38\u751f\u6d3b\u3067\u3076\u308c\u306b\u304f\u3044\u4f53\u3092\u3064\u304f\u308b\u3053\u3068\u3001\u305d\u306e\u305f\u3081\u306b\u5fc5\u8981\u306a\u7b4b\u8089\u3092\u5c11\u3057\u305a\u3064\u547c\u3073\u623b\u3057\u3066\u3044\u304f\u3053\u3068\u3060\u3002<\/p>\n\n\n\n

\u4eca\u56de\u7d39\u4ecb\u3057\u305f4\u3064\u306e\u57fa\u672c\u30e1\u30cb\u30e5\u30fc\u306f\u3001\u7279\u5225\u306a\u5668\u5177\u304c\u306a\u304f\u3066\u3082\u81ea\u5b85\u3067\u59cb\u3081\u3084\u3059\u304f\u3001\u7d9a\u3051\u308b\u307b\u3069\u306b\u8170\u307e\u308f\u308a\u306e\u5b89\u5b9a\u611f\u3084\u59ff\u52e2\u306e\u5909\u5316\u3092\u5b9f\u611f\u3057\u3084\u3059\u3044\u3002\u6700\u521d\u306f\u601d\u3046\u3088\u3046\u306b\u52d5\u3051\u306a\u304f\u3066\u3082\u554f\u984c\u306f\u306a\u3044\u30022\u301c3\u9031\u9593\u3067\u3082\u7d9a\u3051\u308c\u3070\u3001\u4f53\u306f\u5c11\u3057\u305a\u3064\u52d5\u304d\u3092\u899a\u3048\u3066\u3044\u304f\u3002<\/p>\n\n\n\n

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50\u4ee3\u3067\u306f\u30b3\u30a2\u7b4b\u7fa4\u306e\u8870\u3048\u304c\u5f71\u97ff\u3057\u3001\u7121\u7406\u306a\u304f\u7d9a\u3051\u3089\u308c\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u91cd\u8981\u3002\u57fa\u672c\u52d5\u4f5c\u3092\u53d6\u308a\u5165\u308c\u3001\u59ff\u52e2\u3084\u5b89\u5b9a\u6027\u3092\u6539\u5584\u3057\u3088\u3046\u3002<\/p>\n","protected":false},"author":266,"featured_media":584433,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,62942],"tags":[139754,160669,3878,88934,82265,161266,160114],"main_top":[],"class_list":["post-584435","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-health","tag-139754","tag-160669","tag-3878","tag-88934","tag-82265","tag-161266","tag-160114"],"yoast_head":"\n50\u4ee3\u306e\u30b3\u30a2\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5165\u9580\u3000\u81ea\u5b85\u3067\u7121\u7406\u306a\u304f\u7d9a\u3051\u308b\u57fa\u672c4\u7a2e 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