{"id":584585,"date":"2026-04-22T10:53:39","date_gmt":"2026-04-22T01:53:39","guid":{"rendered":"https:\/\/www.kangnamtimes.com\/ja\/?p=584585"},"modified":"2026-04-22T10:55:58","modified_gmt":"2026-04-22T01:55:58","slug":"cp-2025-0354-36619449","status":"publish","type":"post","link":"https:\/\/www.kangnamtimes.com\/ja\/lifestyle\/health\/article\/584585\/","title":{"rendered":"\u8170\u690e\u690e\u9593\u677f\u30d8\u30eb\u30cb\u30a2\u3084\u8170\u306e\u75db\u307f\u304c\u3042\u308b\u4eba\u306b\u3000\u307e\u305a\u53d6\u308a\u5165\u308c\u305f\u3044\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u4f53\u64cd\u306e\u57fa\u672c"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/contents-cdn.viewus.co.kr\/cp-admin\/2026\/04\/CP-2025-0354\/img-36619449-20260422015023.jpg\" alt=\"\u5f15\u7528\uff1adepositphotos*\u3053\u306e\u753b\u50cf\u306f\u8a18\u4e8b\u306e\u5185\u5bb9\u3068\u4e00\u5207\u95a2\u4fc2\u3042\u308a\u307e\u305b\u3093\"\/><figcaption class=\"wp-element-caption\">\u5f15\u7528\uff1adepositphotos*\u3053\u306e\u753b\u50cf\u306f\u8a18\u4e8b\u306e\u5185\u5bb9\u3068\u4e00\u5207\u95a2\u4fc2\u3042\u308a\u307e\u305b\u3093<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u8170\u690e\u690e\u9593\u677f\u30d8\u30eb\u30cb\u30a2\u3084\u8170\u306e\u75db\u307f\u304c\u3042\u308b\u4eba\u306b\u3000\u307e\u305a\u53d6\u308a\u5165\u308c\u305f\u3044\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u4f53\u64cd\u306e\u57fa\u672c<\/h3>\n\n\n\n<p>\u8170\u306e\u75db\u307f\u304c\u7d9a\u304f\u3068\u3001\u300c\u5b89\u9759\u306b\u3057\u3066\u3044\u308c\u3070\u305d\u306e\u3046\u3061\u826f\u304f\u306a\u308b\u3060\u308d\u3046\u300d\u3068\u8003\u3048\u3066\u3057\u307e\u3044\u304c\u3061\u3060\u3002\u3060\u304c\u5b9f\u969b\u306b\u306f\u3001\u3058\u3063\u3068\u3057\u3066\u3044\u308b\u3060\u3051\u3067\u306f\u304b\u3048\u3063\u3066\u8170\u307e\u308f\u308a\u304c\u3053\u308f\u3070\u308a\u3001\u75db\u307f\u304c\u9577\u5f15\u304f\u3053\u3068\u3082\u3042\u308b\u3002<\/p>\n\n\n\n<p>\u305d\u3093\u306a\u6642\u306b\u5019\u88dc\u306e\u4e00\u3064\u3068\u3057\u3066\u77e5\u3089\u308c\u3066\u3044\u308b\u306e\u304c\u3001\u300c\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u904b\u52d5\u300d\u3060\u3002\u7406\u5b66\u7642\u6cd5\u58eb\u30ed\u30d3\u30f3\u30fb\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u304c\u8003\u6848\u3057\u305f\u3053\u306e\u904b\u52d5\u306f\u3001\u4e16\u754c\u5404\u5730\u306e\u30ea\u30cf\u30d3\u30ea\u306e\u73fe\u5834\u3067\u3082\u6d3b\u7528\u3055\u308c\u3066\u304a\u308a\u3001\u7279\u5225\u306a\u5668\u5177\u304c\u306a\u304f\u3066\u3082\u5e8a\u304c\u3042\u308c\u3070\u59cb\u3081\u3084\u3059\u3044\u306e\u304c\u7279\u5fb4\u3068\u3055\u308c\u308b\u3002<\/p>\n\n\n\n<p>\u4eca\u56de\u306f\u3001\u8170\u690e\u690e\u9593\u677f\u30d8\u30eb\u30cb\u30a2\u3084\u8170\u306e\u75db\u307f\u304c\u6c17\u306b\u306a\u308b\u4eba\u306b\u5411\u3051\u3066\u3001\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u4f38\u5c55\u904b\u52d5\u306e\u57fa\u672c\u3068\u3001\u81ea\u5b85\u3067\u5b9f\u8df5\u3059\u308b\u969b\u306e\u6ce8\u610f\u70b9\u3092\u5206\u304b\u308a\u3084\u3059\u304f\u6574\u7406\u3059\u308b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u4f38\u5c55\u904b\u52d5\u304c\u8170\u306b\u826f\u3044\u3068\u3055\u308c\u308b\u7406\u7531<\/h3>\n\n\n\n<p>\u8170\u690e\u306f\u672c\u6765\u3001\u524d\u65b9\u3078\u3086\u308b\u3084\u304b\u306b\u30ab\u30fc\u30d6\u3057\u305f\u69cb\u9020\u3092\u3057\u3066\u3044\u308b\u3002\u3057\u304b\u3057\u3001\u9577\u6642\u9593\u306e\u30c7\u30b9\u30af\u30ef\u30fc\u30af\u3084\u30b9\u30de\u30fc\u30c8\u30d5\u30a9\u30f3\u306e\u4f7f\u7528\u3001\u524d\u304b\u304c\u307f\u59ff\u52e2\u304c\u7d9a\u304f\u751f\u6d3b\u3067\u306f\u3001\u3053\u306e\u30ab\u30fc\u30d6\u304c\u5931\u308f\u308c\u3001\u3044\u308f\u3086\u308b\u30d5\u30e9\u30c3\u30c8\u30d0\u30c3\u30af\u306e\u72b6\u614b\u306b\u306a\u308a\u3084\u3059\u3044\u3002<\/p>\n\n\n\n<p>\u3053\u3046\u3057\u305f\u72b6\u614b\u3067\u306f\u3001\u690e\u9593\u677f\u306e\u4e2d\u306b\u3042\u308b\u9ac4\u6838\u304c\u5f8c\u65b9\u3078\u62bc\u3057\u51fa\u3055\u308c\u3084\u3059\u304f\u306a\u308a\u3001\u795e\u7d4c\u3092\u523a\u6fc0\u3057\u3066\u8170\u75db\u3084\u9055\u548c\u611f\u306b\u3064\u306a\u304c\u308b\u3053\u3068\u304c\u3042\u308b\u3002<\/p>\n\n\n\n<p>\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u4f38\u5c55\u904b\u52d5\u306f\u3001\u8170\u3092\u5f8c\u308d\u3078\u53cd\u3089\u3059\u52d5\u304d\u306b\u3088\u3063\u3066\u3001\u3053\u306e\u504f\u308a\u3092\u6574\u3048\u3001\u8170\u690e\u672c\u6765\u306e\u30ab\u30fc\u30d6\u3092\u53d6\u308a\u623b\u3059\u3053\u3068\u3092\u76ee\u6307\u3059\u904b\u52d5\u3060\u3002\u7279\u306b\u3001\u524d\u304b\u304c\u307f\u3067\u75db\u307f\u304c\u5f37\u304f\u306a\u308b\u30bf\u30a4\u30d7\u306e\u4eba\u3067\u306f\u3001\u53d6\u308a\u5165\u308c\u3084\u3059\u3044\u65b9\u6cd5\u306e\u4e00\u3064\u3068\u3055\u308c\u3066\u3044\u308b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u3053\u306e\u904b\u52d5\u304c\u5411\u3044\u3066\u3044\u308b\u4eba<\/h3>\n\n\n\n<p>\u6b21\u306e\u3088\u3046\u306a\u4eba\u306f\u3001\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u306e\u8170\u90e8\u30b9\u30c8\u30ec\u30c3\u30c1\u304c\u5408\u3046\u53ef\u80fd\u6027\u304c\u3042\u308b\u3002<\/p>\n\n\n\n<p>\u2460 \u524d\u304b\u304c\u307f\u306b\u306a\u308b\u3068\u8170\u306e\u75db\u307f\u304c\u5f37\u304f\u306a\u308b\u4eba<\/p>\n\n\n\n<p>\u2461 \u9577\u6642\u9593\u5ea7\u3063\u305f\u3042\u3068\u306b\u7acb\u3061\u4e0a\u304c\u308b\u3068\u3001\u8170\u304c\u56fa\u307e\u308a\u3084\u3059\u3044\u4eba<\/p>\n\n\n\n<p>\u2462 \u521d\u671f\u306e\u8170\u690e\u690e\u9593\u677f\u30d8\u30eb\u30cb\u30a2\u3067\u4fdd\u5b58\u7684\u6cbb\u7642\u3092\u884c\u3063\u3066\u3044\u308b\u4eba<\/p>\n\n\n\n<p>\u4e00\u65b9\u3067\u3001\u8170\u3092\u53cd\u3089\u3057\u305f\u6642\u306b\u75db\u307f\u304c\u5f37\u304f\u306a\u308b\u5834\u5408\u3084\u3001\u811a\u306e\u3057\u3073\u308c\u3001\u653e\u6563\u75db\u304c\u3042\u308b\u5834\u5408\u306f\u6ce8\u610f\u304c\u5fc5\u8981\u3060\u3002\u75c7\u72b6\u306b\u3088\u3063\u3066\u306f\u60aa\u5316\u306b\u3064\u306a\u304c\u308b\u3053\u3068\u3082\u3042\u308b\u305f\u3081\u3001\u81ea\u5df1\u5224\u65ad\u3067\u9032\u3081\u305a\u3001\u4e8b\u524d\u306b\u5c02\u9580\u533b\u3078\u76f8\u8ac7\u3057\u305f\u3044\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u4f38\u5c55\u904b\u52d5\u306e\u3084\u308a\u65b9<\/h3>\n\n\n\n<p>\u5927\u5207\u306a\u306e\u306f\u3001\u75db\u307f\u3092\u6211\u6162\u3057\u3066\u9032\u3081\u306a\u3044\u3053\u3068\u3060\u3002\u7121\u7406\u3092\u305b\u305a\u3001\u9055\u548c\u611f\u306e\u306a\u3044\u7bc4\u56f2\u3067\u6bb5\u968e\u7684\u306b\u884c\u3046\u306e\u304c\u57fa\u672c\u306b\u306a\u308b\u3002<\/p>\n\n\n\n<p>1. \u3046\u3064\u4f0f\u305b\u3067\u4f11\u3080\uff08Prone lying\uff09<\/p>\n\n\n\n<p>\u307e\u305a\u306f\u3001\u304a\u8179\u3092\u5e8a\u306b\u3064\u3051\u3066\u697d\u306a\u59ff\u52e2\u3067\u3046\u3064\u4f0f\u305b\u306b\u306a\u308b\u3002\u4e21\u8155\u306f\u4f53\u306e\u6a2a\u306b\u7f6e\u304d\u3001\u5168\u8eab\u306e\u529b\u3092\u629c\u304f\u3002\u6df1\u304f\u547c\u5438\u3057\u306a\u304c\u3089\u30011\u301c2\u5206\u307b\u3069\u305d\u306e\u307e\u307e\u904e\u3054\u3059\u3002<\/p>\n\n\n\n<p>\u3053\u308c\u306f\u3001\u8170\u307e\u308f\u308a\u306e\u7dca\u5f35\u3092\u3086\u308b\u3081\u3001\u80cc\u9aa8\u3092\u4e2d\u7acb\u306b\u8fd1\u3044\u72b6\u614b\u3078\u623b\u3059\u305f\u3081\u306e\u57fa\u672c\u59ff\u52e2\u3060\u3002\u3046\u3064\u4f0f\u305b\u304c\u3064\u3089\u3044\u5834\u5408\u306f\u3001\u304a\u8179\u306e\u4e0b\u306b\u8584\u3044\u6795\u3084\u30bf\u30aa\u30eb\u3092\u5165\u308c\u3066\u8abf\u6574\u3059\u308b\u3068\u884c\u3044\u3084\u3059\u3044\u3002<\/p>\n\n\n\n<p>2. \u3042\u3054\u3092\u652f\u3048\u3066\u3046\u3064\u4f0f\u305b\u306b\u306a\u308b<\/p>\n\n\n\n<p>\u6b21\u306b\u3001\u3046\u3064\u4f0f\u305b\u306e\u307e\u307e\u4e21\u624b\u3092\u91cd\u306d\u3001\u3042\u3054\u306e\u4e0b\u306b\u7f6e\u304f\u3002\u80a9\u3084\u8170\u306b\u529b\u304c\u5165\u308a\u3059\u304e\u306a\u3044\u3088\u3046\u610f\u8b58\u3057\u306a\u304c\u3089\u30011\u301c2\u5206\u307b\u3069\u81ea\u7136\u306a\u59ff\u52e2\u3092\u4fdd\u3064\u3002<\/p>\n\n\n\n<p>\u3053\u308c\u306f\u3001\u6700\u521d\u306e\u6bb5\u968e\u3088\u308a\u5c11\u3057\u3060\u3051\u8170\u306e\u4f38\u5c55\u3092\u5f37\u3081\u308b\u59ff\u52e2\u3060\u3002\u7121\u7406\u306b\u53cd\u3089\u3059\u5fc5\u8981\u306f\u306a\u304f\u3001\u5fc3\u5730\u3088\u304f\u4fdd\u3066\u308b\u7bc4\u56f2\u3067\u5341\u5206\u3060\u3002<\/p>\n\n\n\n<p>3. \u30b9\u30d5\u30a3\u30f3\u30af\u30b9\u59ff\u52e2\uff08Prone on elbows\uff09<\/p>\n\n\n\n<p>\u8098\u3092\u5e8a\u306b\u3064\u3051\u3001\u4e0a\u534a\u8eab\u3092\u3086\u3063\u304f\u308a\u6301\u3061\u4e0a\u3052\u308b\u3002\u8996\u7dda\u306f\u6b63\u9762\u306b\u5411\u3051\u3001\u8170\u3092\u53cd\u3089\u3059\u3068\u3044\u3046\u3088\u308a\u3001\u8155\u3067\u4e0a\u534a\u8eab\u3092\u652f\u3048\u308b\u30a4\u30e1\u30fc\u30b8\u3067\u884c\u3046\u3002\u304a\u5c3b\u306b\u529b\u3092\u5165\u308c\u3059\u304e\u305a\u300130\u79d2\u301c2\u5206\u307b\u3069\u30ad\u30fc\u30d7\u3059\u308b\u3002<\/p>\n\n\n\n<p>\u3053\u306e\u6bb5\u968e\u306f\u3001\u8170\u306b\u904e\u5ea6\u306a\u8ca0\u62c5\u3092\u304b\u3051\u305a\u306b\u4f38\u5c55\u3092\u4fc3\u3057\u3084\u3059\u3044\u306e\u304c\u7279\u5fb4\u3060\u3002\u6700\u521d\u306f\u77ed\u6642\u9593\u304b\u3089\u59cb\u3081\u3066\u3001\u7121\u7406\u306e\u306a\u3044\u7bc4\u56f2\u3067\u7e70\u308a\u8fd4\u3057\u3066\u3044\u304f\u3068\u3088\u3044\u3002<\/p>\n\n\n\n<p>4. \u30b3\u30d6\u30e9\u59ff\u52e2\uff08Prone press-up\uff09<\/p>\n\n\n\n<p>\u624b\u306e\u3072\u3089\u3092\u80a9\u306e\u6a2a\u306b\u7f6e\u304d\u3001\u4e0a\u534a\u8eab\u3092\u3086\u3063\u304f\u308a\u62bc\u3057\u4e0a\u3052\u308b\u3002\u3053\u306e\u6642\u3001\u9aa8\u76e4\u306f\u5e8a\u306b\u3064\u3051\u305f\u307e\u307e\u306b\u3059\u308b\u306e\u304c\u30dd\u30a4\u30f3\u30c8\u3060\u3002\u75db\u307f\u306e\u306a\u3044\u7bc4\u56f2\u307e\u3067\u6301\u3061\u4e0a\u3052\u305f\u30895\u79d2\u307b\u3069\u30ad\u30fc\u30d7\u3057\u3001\u3086\u3063\u304f\u308a\u623b\u3059\u3002\u56de\u6570\u306e\u76ee\u5b89\u306f10\u56de\u00d72\u301c3\u30bb\u30c3\u30c8\u3002<\/p>\n\n\n\n<p>\u3053\u308c\u306f\u3001\u30de\u30c3\u30b1\u30f3\u30b8\u30fc\u4f38\u5c55\u904b\u52d5\u306e\u4e2d\u3067\u3082\u6bd4\u8f03\u7684\u3057\u3063\u304b\u308a\u8170\u3092\u53cd\u3089\u3059\u6bb5\u968e\u306b\u306a\u308b\u3002\u9577\u304f\u8010\u3048\u308b\u3088\u308a\u3082\u3001\u77ed\u304f\u53cd\u5fa9\u3059\u308b\u307b\u3046\u304c\u7d9a\u3051\u3084\u3059\u3044\u3002<\/p>\n\n\n\n<h3 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