{"id":18470,"date":"2026-06-22T10:51:11","date_gmt":"2026-06-22T01:51:11","guid":{"rendered":"https:\/\/www.zen-hd.co.jp\/zen_club\/?p=18470"},"modified":"2026-06-22T10:51:11","modified_gmt":"2026-06-22T01:51:11","slug":"gym-26-06","status":"publish","type":"post","link":"https:\/\/www.zen-hd.co.jp\/zen_club\/?p=18470","title":{"rendered":"\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u3092\u4f7f\u3063\u3066\u80f8\u90e8\u3092\u935b\u3048\u3088\u3046\uff01"},"content":{"rendered":"<section class=\"exercise\">\n<h3>\u30af\u30e9\u30f3\u30c1<span>\uff3b\u76ee\u5b89:15\uff5e20\u56de\uff3d<\/span><\/h3>\n<p>\u4ef0\u5411\u3051\u306e\u72b6\u614b\u3067\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u3092\u304a\u3082\u308a\u3068\u3057\u3066\u6301\u3061\u3001\u3010\u4e0a\u4f53\u3092\u8d77\u3053\u3059&#x2194;\u4e0b\u308d\u3059\u3011\u306e\u52d5\u4f5c\u3092\u7e70\u308a\u8fd4\u3057\u3001\u8179\u7b4b\u3092\u935b\u3048\u307e\u3059\u3002\u5c11\u306a\u3044\u56de\u6570\u3084\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u306a\u3057\u3067\u884c\u3063\u3066\u3082\u52b9\u679c\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/p>\n<p class=\"aim\">\u8179\u90e8\u306e\u7b4b\u529b\u5411\u4e0a<\/p>\n<\/section>\n<div class=\"step\">\n<ul class=\"flex\">\n<li class=\"w-30\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2026\/06\/step1.png\" alt=\"STEP1\u3000\u819d\u3092\u7acb\u3066\u3066\u3001\u8db3\u88cf\u3092\u5e8a\u306b\u3064\u3051\u308b\" width=\"378\" height=\"324\" \/><br \/>\n<figure><figcaption>\u4ef0\u5411\u3051\u306b\u306a\u308a\u3001\u80f8\u306e\u524d\u3067\u4e21\u624b\u3067\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u3092\u6301\u3061\u307e\u3059\u3002<\/figcaption><\/figure>\n<\/li>\n<li class=\"w-30\">\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2026\/06\/step2.png\" alt=\"STEP2\u3000\u76ee\u7dda\u306f\u819d\uff01\" width=\"371\" height=\"324\" \/><figcaption>\u606f\u3092\u5410\u304d\u306a\u304c\u3089\u80a9\u7532\u9aa8\u304c\u5e8a\u304b\u3089\u96e2\u308c\u308b\u304f\u3089\u3044\u4e0a\u4f53\u3092\u8d77\u3053\u3057\u307e\u3059\u3002<\/figcaption><\/figure>\n<\/li>\n<li class=\"w-30\">\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2026\/06\/step3.png\" alt=\"STEP3\u3000\u982d\u306f\u5e8a\u306b\u3064\u3051\u306a\u3044\uff01\" width=\"388\" height=\"324\" \/><figcaption>\u8179\u7b4b\u306b\u529b\u3092\u5165\u308c\u3066\u3001\u606f\u3092\u5410\u304d\u306a\u304c\u3089\u3086\u3063\u304f\u308a\u4e0a\u4f53\u3092\u4e0b\u308d\u3057\u307e\u3059\u3002<\/figcaption><\/figure>\n<\/li>\n<\/ul>\n<\/div>\n<section class=\"tips\">\n<h3>\u3053\u3046\u306a\u3089\u306a\u3044\u3088\u3046\u306b\u6ce8\u610f\uff01<\/h3>\n<div class=\"flex\">\n<figure class=\"w-50\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2026\/06\/ng1.png\" width=\"525\" height=\"465\"  alt=\"\u8170\u3092\u5e8a\u304b\u3089\u96e2\u3055\u306a\u3044\uff01\" \/><\/figure>\n<figure class=\"w-50\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2026\/06\/ng2.png\" alt=\"\" width=\"525\" height=\"465\" \/><\/figure>\n<\/div>\n<p>\u8170\u304c\u53cd\u3063\u3066\u3057\u307e\u3044\u5e8a\u3068\u306e\u9593\u306b\u9699\u9593\u304c\u7a7a\u304f\u3068\u8170\u3092\u75db\u3081\u3066\u3057\u307e\u3044\u307e\u3059\u3002\u307e\u305f\u3001\u52d5\u4f5c\u306e\u9014\u4e2d\u3067\u982d\u3092\u5e8a\u306b\u3064\u3051\u308b\u3068\u8179\u7b4b\u306e\u529b\u304c\u629c\u3051\u3066\u4f11\u61a9\u72b6\u614b\u306b\u306a\u3063\u3066\u3057\u307e\u3044\u307e\u3059\u3002<\/p>\n<\/section>\n<section class=\"stepup\">\n<h3>\u30ad\u30c4\u30a4\u5834\u5408\u306f\u3053\u3053\u304b\u3089<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2026\/06\/start.png\" alt=\"\" width=\"524\" height=\"463\" \/><figcaption>\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u306f\u6301\u305f\u305a\u3001\u80f8\u306e\u524d\u3067\u624b\u3092\u4ea4\u5dee\u3055\u305b\u3001\u4e0a\u8155\u3092\u63b4\u3093\u3067\u884c\u3044\u307e\u3057\u3087\u3046\uff01<\/figcaption><\/figure>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>\u30af\u30e9\u30f3\u30c1\uff3b\u76ee\u5b89:15\uff5e20\u56de\uff3d \u4ef0\u5411\u3051\u306e\u72b6\u614b\u3067\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u3092\u304a\u3082\u308a\u3068\u3057\u3066\u6301\u3061\u3001\u3010\u4e0a\u4f53\u3092\u8d77\u3053\u3059&#x2194;\u4e0b\u308d\u3059\u3011\u306e\u52d5\u4f5c\u3092\u7e70\u308a\u8fd4\u3057\u3001\u8179\u7b4b\u3092\u935b\u3048\u307e\u3059\u3002\u5c11\u306a\u3044\u56de\u6570\u3084\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u306a\u3057\u3067\u884c\u3063\u3066\u3082\u52b9\u679c\u304c\u671f\u5f85\u3067 [&hellip;]<\/p>\n<br><span class=\"link\"><a href=\"https:\/\/www.zen-hd.co.jp\/zen_club\/?p=18470\">\u7d9a\u304d\u3092\u8aad\u3080<\/a><\/span>","protected":false},"author":1,"featured_media":18691,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[163],"tags":[182],"class_list":["post-18470","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym","tag-182"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" 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