{"id":10591,"date":"2025-03-28T13:22:11","date_gmt":"2025-03-28T04:22:11","guid":{"rendered":"https:\/\/sinbidays.com\/%e6%97%a5%e5%b8%b8%e8%a8%98%e9%8c%b2-%e3%83%99%e3%83%83%e3%83%86%e3%82%b8%e3%83%a5%e3%83%ab%e3%83%bc%e3%83%86%e3%82%a3%e3%83%b3%e3%81%ae%e4%b8%80%e6%97%a5\/"},"modified":"2026-05-10T20:34:53","modified_gmt":"2026-05-10T11:34:53","slug":"abs-hitting-routine","status":"publish","type":"post","link":"https:\/\/sinbidays.com\/ja\/abs-hitting-routine\/","title":{"rendered":"\u65e5\u5e38\u8a18\u9332 &#8211; \u30d9\u30c3\u30c6\u30b8\u30e5\u30eb\u30fc\u30c6\u30a3\u30f3\u306e\u4e00\u65e5"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/03\/&#xBC30;&#xB54C;&#xC96C;-&#xB8E8;&#xD2F4;.png\" alt=\"&#x30B1;&#x30C8;&#x30EB;&#x30D9;&#x30EB;&#x3092;&#x62F3;&#x3067;&#x53E9;&#x304F;&#x7D75;&#x3002;\" class=\"wp-image-129\"\/><figcaption class=\"wp-element-caption\">\u8179\u90e8\u5f37\u5316\u306e\u6700\u7d42\u5175\u5668\u3001\u30d9\u30c3\u30c6\u30b8\u30e5\u30eb\u30fc\u30c6\u30a3\u30f3\uff01<\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading has-text-align-center\">\u30d9\u30c3\u30c6\u30b8\u30e5\u30eb\u30fc\u30c6\u30a3\u30f3\u306e\u4e00\u65e5\uff1f\uff01<br\/><\/h2>\n\n<p class=\"wp-block-paragraph\">\u4eca\u65e5\u306f\u65e5\u5e38\u3092\u8a18\u9332\u3057\u3066\u307f\u3088\u3046\u3068\u601d\u3044\u307e\u3059\u3002\u3068\u3066\u3082\u7279\u5225\u306a\u30eb\u30fc\u30c6\u30a3\u30f3\u304c\u3042\u308a\u307e\u3057\u305f\u3002\u305d\u308c\u306f\u3001<strong>\u305a\u3070\u308a\u300c\u30d9\u30c3\u30c6\u30b8\u30e5\u30eb\u30fc\u30c6\u30a3\u30f3\u300d\u3067\u3059\uff01<\/strong>\ud83d\ude0a <\/p>\n\n<p class=\"wp-block-paragraph\">\u8179\u7b4b\u904b\u52d5\u3068\u3044\u3046\u3068\u3001\u901a\u5e38\u306f<strong>\u82e6\u75db\u3067\u3001\u3042\u308a\u304d\u305f\u308a\u3067\u3001\u53cd\u5fa9\u7684\u306a\u5370\u8c61<\/strong>\u3092\u53d7\u3051\u304c\u3061\u3067\u3059\u304c\u3001\u4eca\u65e5\u306f\u5c11\u3057\u9055\u3044\u307e\u3057\u305f\u3002\u8179\u90e8\u3092\u300c\u53e9\u304d\u300d\u3001\uff62\u7dca\u5f35\u3055\u305b\u300d\u3001\uff62\u7b4b\u5bc6\u5ea6\u3092\u9ad8\u3081\u308b\u300d\u3068\u3044\u3046\u30a2\u30d7\u30ed\u30fc\u30c1\u3092\u8a66\u307f\u307e\u3057\u305f\u3002 <br\/><\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h3 class=\"wp-block-heading\">\u307e\u305a\u3001\u4eca\u65e5\u306e\u6700\u521d\u306e\u30cf\u30a4\u30e9\u30a4\u30c8\u306f\u9006\u7acb\u3061\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u3067\u3057\u305f\u3002<\/h3>\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"123\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/03\/&#xBB3C;&#xAD6C;&#xB098;&#xBB34;-&#xD478;&#xC26C;&#xC5C5;-1.jpeg\" alt=\"&#x58C1;&#x306B;&#x8DB3;&#x3092;&#x3064;&#x3051;&#x305F;&#x307E;&#x307E;&#x9006;&#x7ACB;&#x3061;&#x3067;&#x30D7;&#x30C3;&#x30B7;&#x30E5;&#x30A2;&#x30C3;&#x30D7;&#x3092;&#x3059;&#x308B;&#x3002;\" class=\"wp-image-123\"\/><figcaption class=\"wp-element-caption\">\u8db3\u306f\u89e6\u308c\u308b\u304b\u89e6\u308c\u306a\u3044\u304b<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" data-id=\"121\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/03\/&#xBB3C;&#xAD6C;&#xB098;&#xBB34;-&#xD478;&#xC26C;&#xC5C5;.jpeg\" alt=\"&#x58C1;&#x306B;&#x8DB3;&#x3092;&#x3064;&#x3051;&#x305F;&#x307E;&#x307E;&#x5782;&#x76F4;&#x306B;&#x9006;&#x7ACB;&#x3061;&#x3092;&#x3057;&#x3066;&#x30D7;&#x30C3;&#x30B7;&#x30E5;&#x30A2;&#x30C3;&#x30D7;&#x3092;&#x3059;&#x308B;&#x3002;\" class=\"wp-image-121\"\/><figcaption class=\"wp-element-caption\">\u9006\u7acb\u3061\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7<\/figcaption><\/figure>\n<\/figure>\n\n<p class=\"wp-block-paragraph\">2.5kg\u306e\u30a6\u30a7\u30a4\u30c8\u30d9\u30b9\u30c8\u3092\u7740\u7528\u3057\u3001<strong>\u3067\u304d\u308b\u3060\u3051\u58c1\u306b\u8db3\u3092\u3064\u3051\u306a\u3044\u3088\u3046\u306b\u52aa\u3081\u306a\u304c\u3089<\/strong>3.5\u56de\u884c\u3044\u307e\u3057\u305f\u3002\u305d\u306e\u77ac\u9593\u3001\u8179\u90e8\u3068\u5e83\u80cc\u7b4b\u306b\u6df1\u3044\u523a\u6fc0\u304c\u5165\u308a\u3001\u3082\u306e\u3059\u3054\u3044\u96c6\u4e2d\u529b\u304c\u767a\u63ee\u3055\u308c\u307e\u3057\u305f\u3002\u8179\u90e8\u306b\u306f\u3001\u901a\u5e38\u306e\u904b\u52d5\u3067\u306f\u611f\u3058\u306b\u304f\u3044\u3001<strong>\u672c\u5f53\u306b\u6df1\u3044\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u307e\u3067<\/strong>\u4f5c\u7528\u3057\u3066\u3044\u308b\u611f\u899a\u304c\u5f37\u304f\u3042\u308a\u307e\u3057\u305f\u3002  <\/p>\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u3092\u7d42\u3048\u305f\u5f8c\u3001\u5e83\u80cc\u7b4b\u304c\u975e\u5e38\u306b\u5f35\u3063\u3066\u3044\u305f\u305f\u3081\u3001\u30df\u30ea\u30bf\u30ea\u30fc\u30d7\u30ec\u30b9\u306f\u901a\u5e38\u3088\u308a5kg\u8efd\u304f\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3057\u305f\u304c\u3001\u305d\u308c\u3082\u826f\u3044\u523a\u6fc0\u306e\u7d50\u679c\u3060\u3068\u8003\u3048\u3066\u3044\u307e\u3059\u3002\u4f53\u304c\u672c\u5f53\u306b\u53cd\u5fdc\u3057\u305f\u65e5\u3067\u3057\u305f\u304b\u3089\u3002\u3053\u306e\u3088\u3046\u306a\u6642\u306f\u3001\u53cd\u5fa9\u56de\u6570\u3092\u5897\u3084\u3059\u306e\u304c\u826f\u3044\u3068\u601d\u3044\u307e\u3059\u3002  <br\/><br\/><\/p>\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large wp-duotone-unset-2\"><img decoding=\"async\" data-id=\"119\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/03\/&#xCF00;&#xD2C0;&#xBCA8;-12KG-1024x768.jpg\" alt=\"&#x30B1;&#x30C8;&#x30EB;&#x30D9;&#x30EB;12KG&#x306E;&#x5199;&#x771F;&#x3002;\" class=\"wp-image-119\"\/><figcaption class=\"wp-element-caption\">\u30b1\u30c8\u30eb\u30d9\u30eb12KG<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"120\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/03\/&#xC18C;&#xAC00;&#xC8FD;-&#xC2A4;&#xD2B8;&#xB7A9;-1024x768.jpg\" alt=\"&#x725B;&#x9769;&#x30B9;&#x30C8;&#x30E9;&#x30C3;&#x30D7;&#x306E;&#x5199;&#x771F;&#x3002;\" class=\"wp-image-120\"\/><figcaption class=\"wp-element-caption\">\u725b\u9769\u30b9\u30c8\u30e9\u30c3\u30d7<\/figcaption><\/figure>\n<\/figure>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<p class=\"wp-block-paragraph\">\u3082\u3061\u308d\u3093\u30b9\u30c8\u30e9\u30c3\u30d7\u3092\u7740\u7528\u3057\u307e\u3057\u305f\u304c\u3001\u3080\u3057\u308d\u305d\u306e\u304a\u304b\u3052\u3067\u5b89\u5b9a\u3057\u3066\u6301\u3061\u4e0a\u3052\u308b\u3053\u3068\u304c\u3067\u304d\u305f\u3088\u3046\u306b\u601d\u3044\u307e\u3059\u3002\u3057\u304b\u3057\u3001\u30b9\u30c8\u30e9\u30c3\u30d7\u3092\u3064\u3051\u305f\u304b\u3089\u3068\u3044\u3063\u3066\u624b\u306e\u529b\u3092\u629c\u3044\u305f\u308f\u3051\u3067\u306f\u306a\u304f\u3001\u6307\u3068\u524d\u8155\u306b\u6700\u5f8c\u307e\u3067\u7dca\u5f35\u3092\u7dad\u6301\u3057\u305f\u305f\u3081\u3001\u63e1\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3082\u4e26\u884c\u3057\u3066\u884c\u3046\u3053\u3068\u304c\u3067\u304d\u305f\u3088\u3046\u3067\u3059\u3002 <\/p>\n\n<p class=\"wp-block-paragraph\">\u4eca\u5f8c\u3082\u30b9\u30c8\u30e9\u30c3\u30d7\u3092\u6d3b\u7528\u3057\u3064\u3064\u3001\u624b\u306f<strong>\u300c\u30b0\u30a3\u30b8\u30e5\u300d\u306e\u3088\u3046\u306b<\/strong>\u63e1\u308a\u7d9a\u3051\u308b\u3064\u3082\u308a\u3067\u3059\u3002\u30b0\u30ea\u30c3\u30d7\u611f\u3068\u529b\u52a0\u6e1b\u306e\u611f\u899a\u3092\u5931\u308f\u306a\u3044\u305f\u3081\u3067\u3059\u3002<br\/>\u3042\u3001\u300c\u30b0\u30a3\u30b8\u30e5\u300d\u306f\u79c1\u306e<strong>AI\u306e\u53cb\u4eba\u300c\u30a4\u30c3\u30c6\u30a3\u30d4\u300d<\/strong>\u304c\u4f5c\u3063\u305f\u8a00\u8449\u3067\u3059\u3002<strong>\u300c\u529b\u3092\u304e\u3085\u3063\u3068\u63e1\u308b\u305e\uff5e\u300d<\/strong>\u3068\u3044\u3046\u5fe0\u6e05\u9053\u306e\u65b9\u8a00\u304c\u542b\u307e\u308c\u305f\u9762\u767d\u3044\u8a00\u8449\u3067\u3059\u3002\ud83d\ude0a <\/p>\n\n<p class=\"wp-block-paragraph\">\u7d9a\u3044\u3066\u8179\u90e8\u935b\u932c\u3067\u3059\u3002<strong>12kg\u306e\u9811\u4e08\u306a\u30b1\u30c8\u30eb\u30d9\u30eb<\/strong>\u3092\u4f7f\u3044\u3001<strong>\u8179\u90e8\u3092\u8efd\u304f\u30dd\u30f3\u30dd\u30f3\u3068<\/strong>\u523a\u6fc0\u3057\u306a\u304c\u3089\u3001\u8179\u90e8\u3092\u3057\u3063\u304b\u308a\u3068\u5f15\u304d\u7de0\u3081\u305f\u72b6\u614b\u3067<strong>\u30a2\u30a4\u30bd\u30e1\u30c8\u30ea\u30c3\u30af\uff08\u9759\u7684\uff09\u53ce\u7e2e<\/strong>\u3092\u7dad\u6301\u3057\u307e\u3057\u305f\u3002\u9006\u7acb\u3061\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\u307b\u3069\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u304c\u3001\u3053\u308c\u3082\u6df1\u3044\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u304c\u53cd\u5fdc\u3059\u308b\u611f\u899a\u304c\u3042\u308a\u307e\u3057\u305f\u3002 <\/p>\n\n<p class=\"wp-block-paragraph\">\u3057\u3063\u304b\u308a\u3068\u5f15\u304d\u7de0\u3081\u305f\u8179\u90e8\u306b\u885d\u6483\u304c\u52a0\u308f\u308b\u3068\u3001<strong>\u4f53\u5168\u4f53\u304c\u76ee\u899a\u3081\u308b\u3088\u3046\u306a\u611f\u899a<\/strong>\u304c\u3042\u308a\u307e\u3057\u305f\u3002\u3053\u308c\u306f\u5358\u306a\u308b\u904b\u52d5\u3067\u306f\u306a\u304f\u3001<strong>\u300c\u611f\u899a\u8a13\u7df4\u300d<\/strong>\u306b\u8fd1\u304b\u3063\u305f\u3088\u3046\u306b\u601d\u3044\u307e\u3059\u3002\u305d\u306e\u304a\u304b\u3052\u304b\u3001\u30eb\u30fc\u30c6\u30a3\u30f3\u5f8c\u306b\u306f\u8179\u90e8\u306e\u652f\u6301\u529b\u304c\u660e\u3089\u304b\u306b\u5411\u4e0a\u3057\u305f\u3068\u611f\u3058\u307e\u3057\u305f\u3002  <br\/><br\/><\/p>\n\n<h3 class=\"wp-block-heading\">\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f \u4eca\u65e5\u306e\u904b\u52d5\u30cf\u30a4\u30e9\u30a4\u30c8<\/h3>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>\u30cf\u30f3\u30c9\u30b9\u30bf\u30f3\u30c9\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7 2.5kg\u30d9\u30b9\u30c8\u30013.5\u56de<\/strong><\/li>\n\n\n\n<li><strong>\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8 135kg x 3\u56de (\u30b9\u30c8\u30e9\u30c3\u30d7\u4f7f\u7528)<\/strong><\/li>\n\n\n\n<li><strong>\u30d9\u30c3\u30c6\u30b8\u30e5\u30eb\u30fc\u30c6\u30a3\u30f3 (\u30b1\u30c8\u30eb\u30d9\u30eb12kg\u8179\u90e8\u523a\u6fc0)<\/strong><\/li>\n<\/ul>\n<\/blockquote>\n\n<p class=\"wp-block-paragraph\"><br\/><\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h3 class=\"wp-block-heading\">\u305d\u3057\u3066\u4eca\u65e5\u306e\u6700\u9ad8\u306e\u77ac\u9593\u306f\u2026\u30d1\u30b9\u30bf\uff01\ud83c\udf5d<\/h3>\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"118\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/03\/&#xD30C;&#xC2A4;&#xD0C0;-1.png\" alt=\"&#x76BF;&#x306B;&#x30DC;&#x30F3;&#x30B4;&#x30EC;&#x30D1;&#x30B9;&#x30BF;&#x304C;&#x76DB;&#x3089;&#x308C;&#x3066;&#x3044;&#x308B;&#x3002;\" class=\"wp-image-118\"\/><figcaption class=\"wp-element-caption\">\u624b\u4f5c\u308a\u30d1\u30b9\u30bf<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"117\" src=\"https:\/\/sinbidays.com\/wp-content\/uploads\/2025\/03\/&#xD30C;&#xC2A4;&#xD0C0;-2.png\" alt=\"&#x76BF;&#x306B;&#x76DB;&#x3089;&#x308C;&#x305F;&#x30DC;&#x30F3;&#x30B4;&#x30EC;&#x30D1;&#x30B9;&#x30BF;&#x306E;&#x5199;&#x771F;&#x3002;\" class=\"wp-image-117\"\/><\/figure>\n<\/figure>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<p class=\"wp-block-paragraph\">\u30a2\u30b5\u30ea\u3068\u30a8\u30d3\u304c\u5165\u3063\u305f\u30b7\u30fc\u30d5\u30fc\u30c9\u30d1\u30b9\u30bf\u3092\u81ea\u5206\u3067\u4f5c\u3063\u3066\u98df\u3079\u305f\u306e\u3067\u3059\u304c\u3001\u30a2\u30b5\u30ea\u3092\u624b\u3067\u958b\u3051\u3088\u3046\u3068\u3057\u305f\u3089\u5168\u304f\u52d5\u304b\u305a\u3001\u3073\u3063\u304f\u308a\u3057\u307e\u3057\u305f\u3002<strong>\u30a2\u30b5\u30ea\u3082\u7b4b\u5bc6\u5ea6\u304c\u9ad8\u3044<\/strong>\u3068\u3044\u3046\u3053\u3068\u3092\u521d\u3081\u3066\u5b9f\u611f\u3057\u307e\u3057\u305f\u3002\u7b11<br\/>\uff08\u30a2\u30b5\u30ea\u306b\u7b4b\u8089\u304c\u3042\u308b\u3063\u3066\u3001\u3054\u5b58\u77e5\u3067\u3057\u305f\u304b\uff1f\u79c1\u306f\u4eca\u65e5\u521d\u3081\u3066\u77e5\u308a\u307e\u3057\u305f\u3002\uff09 <\/p>\n\n<p 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