{"id":188325,"date":"2023-06-05T18:42:08","date_gmt":"2023-06-05T09:42:08","guid":{"rendered":"https:\/\/fitmap.jp\/magazine\/?p=188325"},"modified":"2023-06-07T17:56:13","modified_gmt":"2023-06-07T08:56:13","slug":"%e3%80%90%e3%83%97%e3%83%ad%e3%83%86%e3%82%a4%e3%83%b3%e5%88%9d%e5%bf%83%e8%80%85%e3%81%ab%e3%82%82%e3%80%91%e7%be%8e%e5%91%b3%e3%81%97%e3%81%84%e3%83%9b%e3%83%83%e3%83%88%e3%83%97%e3%83%ad%e3%83%86","status":"publish","type":"post","link":"https:\/\/fitmap.jp\/magazine\/column\/188325\/","title":{"rendered":"\u3010\u30d7\u30ed\u30c6\u30a4\u30f3\u521d\u5fc3\u8005\u306b\u3082\u3011\u7f8e\u5473\u3057\u3044\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u4f5c\u308a\u65b9\u3068\u3001\u52b9\u679c\u306e\u3042\u308b\u98f2\u307f\u65b9\u3092\u5fb9\u5e95\u89e3\u8aac\uff01"},"content":{"rendered":"<h2 data-id=\"6105b022-ed2f-4b74-8280-c995d387a4c8\" data-pm-slice=\"1 1 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data-id=\"2e81df18-eb83-4b27-a9cc-aa547b2eb71c\">3.\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u4f5c\u308a\u65b9<\/h2>\n<h3 data-id=\"03540ea8-f387-4d51-a305-09861954b192\">(1)\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u3092\u4f5c\u308b\u305f\u3081\u306b\u5fc5\u8981\u306a\u3082\u306e<\/h3>\n<ul>\n<li>\u30d7\u30ed\u30c6\u30a4\u30f3\u30d1\u30a6\u30c0\u30fc\uff1a\u304a\u597d\u307f\u306e\u30d5\u30ec\u30fc\u30d0\u30fc\u3092\u9078\u3093\u3067\u304f\u3060\u3055\u3044\u3002<\/li>\n<li>\u6e29\u3081\u308b\u6db2\u4f53\uff1a\u6c34\u3001\u725b\u4e73\u3001\u30a2\u30fc\u30e2\u30f3\u30c9\u30df\u30eb\u30af\u3001\u8c46\u4e73\u306a\u3069\u3002<\/li>\n<li>\u6e29\u3081\u308b\u305f\u3081\u306e\u5bb9\u5668\uff1a\u30de\u30b0\u30ab\u30c3\u30d7\u3084\u30df\u30ad\u30b7\u30f3\u30b0\u30dc\u30a6\u30eb\u3002<\/li>\n<li>\u30b9\u30d7\u30fc\u30f3\u307e\u305f\u306f\u30b7\u30a7\u30fc\u30ab\u30fc\u30ab\u30c3\u30d7\uff1a\u30d7\u30ed\u30c6\u30a4\u30f3\u3092\u6df7\u305c\u308b\u305f\u3081\u306b\u4f7f\u7528\u3057\u307e\u3059\u3002<\/li>\n<li>\u6e29\u3081\u308b\u305f\u3081\u306e\u65b9\u6cd5\uff1a\u96fb\u5b50\u30ec\u30f3\u30b8\u3001\u6e6f\u305b\u3093\u3001\u30df\u30eb\u30af\u30d5\u30a9\u30fc\u30de\u30fc\u306a\u3069\u3001\u304a\u597d\u307f\u306e\u65b9\u6cd5\u3067\u6e29\u3081\u308b\u305f\u3081\u306e\u3082\u306e\u3002<\/li>\n<\/ul>\n<h3 data-id=\"96c12c5f-c46e-490a-9906-da1824a43bff\">(2)\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u57fa\u672c\u306e\u4f5c\u308a\u65b9<\/h3>\n<p>\u30b9\u30c6\u30c3\u30d71: \u6e29\u3081\u308b\u6db2\u4f53\u3092\u9078\u3076 \u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u3092\u4f5c\u308b\u305f\u3081\u306b\u306f\u3001\u307e\u305a\u6e29\u3081\u308b\u6db2\u4f53\u3092\u9078\u3073\u307e\u3059\u3002\u4e00\u822c\u7684\u306a\u9078\u629e\u80a2\u306f\u6c34\u3001\u725b\u4e73\u3001\u30a2\u30fc\u30e2\u30f3\u30c9\u30df\u30eb\u30af\u3001\u8c46\u4e73\u306a\u3069\u3067\u3059\u3002\u304a\u597d\u307f\u306e\u5473\u3068\u6804\u990a\u4fa1\u306b\u5408\u308f\u305b\u3066\u9078\u3073\u307e\u3057\u3087\u3046\u3002<\/p>\n<p>\u30b9\u30c6\u30c3\u30d72: \u30d7\u30ed\u30c6\u30a4\u30f3\u30d1\u30a6\u30c0\u30fc\u3092\u8ffd\u52a0\u3059\u308b \u9078\u3093\u3060\u6db2\u4f53\u3092\u6e29\u3081\u308b\u305f\u3081\u306e\u5bb9\u5668\u306b\u6ce8\u304e\u3001\u6b21\u306b\u30d7\u30ed\u30c6\u30a4\u30f3\u30d1\u30a6\u30c0\u30fc\u3092\u8ffd\u52a0\u3057\u307e\u3059\u3002\u901a\u5e38\u306e\u30d7\u30ed\u30c6\u30a4\u30f3\u30b7\u30a7\u30fc\u30af\u3068\u540c\u69d8\u306b\u3001\u9069\u5207\u306a\u91cf\u306e\u30d7\u30ed\u30c6\u30a4\u30f3\u30d1\u30a6\u30c0\u30fc\u3092\u4f7f\u7528\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u4e00\u822c\u7684\u306b\u306f\u30011\u301c2\u30b9\u30af\u30fc\u30d7\u304c\u9069\u91cf\u3067\u3059\u304c\u3001\u5404\u88fd\u54c1\u306e\u6307\u793a\u306b\u5f93\u3046\u3053\u3068\u3092\u304a\u3059\u3059\u3081\u3057\u307e\u3059\u3002<\/p>\n<p>\u30b9\u30c6\u30c3\u30d73: \u6df7\u305c\u308b \u30b9\u30d7\u30fc\u30f3\u3084\u30b7\u30a7\u30fc\u30ab\u30fc\u30ab\u30c3\u30d7\u3092\u4f7f\u7528\u3057\u3066\u3001\u30d7\u30ed\u30c6\u30a4\u30f3\u30d1\u30a6\u30c0\u30fc\u3092\u6db2\u4f53\u3068\u3088\u304f\u6df7\u305c\u307e\u3059\u3002\u5747\u4e00\u306a\u6fc3\u5ea6\u306b\u306a\u308b\u3088\u3046\u306b\u3001\u3057\u3063\u304b\u308a\u3068\u304b\u304d\u6df7\u305c\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u30b9\u30c6\u30c3\u30d74: \u6e29\u3081\u308b \u6df7\u305c\u305f\u30d7\u30ed\u30c6\u30a4\u30f3\u6db2\u3092\u6e29\u3081\u308b\u305f\u3081\u306e\u65b9\u6cd5\u3092\u9078\u3073\u307e\u3059\u3002\u4ee5\u4e0b\u306e\u3044\u304f\u3064\u304b\u306e\u65b9\u6cd5\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<ul>\n<li>\u96fb\u5b50\u30ec\u30f3\u30b8: \u6e29\u3081\u308b\u5bb9\u5668\u3092\u4f7f\u7528\u3057\u3066\u3001\u96fb\u5b50\u30ec\u30f3\u30b8\u3067\u6570\u5341\u79d2\u304b\u30891\u5206\u9593\u52a0\u71b1\u3057\u307e\u3059\u3002\u52a0\u71b1\u6642\u9593\u306f\u6db2\u4f53\u306e\u91cf\u3068\u96fb\u5b50\u30ec\u30f3\u30b8\u306e\u51fa\u529b\u306b\u3088\u3063\u3066\u7570\u306a\u308b\u305f\u3081\u3001\u6ce8\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u52a0\u71b1\u5f8c\u3001\u5341\u5206\u306b\u304b\u304d\u6df7\u305c\u3066\u5747\u4e00\u306a\u6e29\u5ea6\u306b\u3059\u308b\u3053\u3068\u3092\u5fd8\u308c\u305a\u306b\u3002<\/li>\n<li>\u6e6f\u305b\u3093: \u6e29\u3081\u308b\u5bb9\u5668\u3092\u5225\u306e\u5927\u304d\u306a\u5bb9\u5668\u306b\u5165\u308c\u3001\u304a\u6e6f\u3067\u6e80\u305f\u3057\u307e\u3059\u3002\u30d7\u30ed\u30c6\u30a4\u30f3\u6db2\u304c\u6e29\u307e\u308b\u307e\u3067\u3001\u304a\u6e6f\u306e\u4e2d\u3067\u304b\u304d\u6df7\u305c\u307e\u3059\u3002<\/li>\n<li>\u30df\u30eb\u30af\u30d5\u30a9\u30fc\u30de\u30fc: \u7279\u5b9a\u306e\u30df\u30eb\u30af\u30d5\u30a9\u30fc\u30de\u30fc\u3092\u4f7f\u7528\u3057\u3066\u30d7\u30ed\u30c6\u30a4\u30f3\u6db2\u3092\u6e29\u3081\u307e\u3059\u3002\u30df\u30eb\u30af\u30d5\u30a9\u30fc\u30de\u30fc\u306e\u6307\u793a\u306b\u5f93\u3063\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ul>\n<p>\u30b9\u30c6\u30c3\u30d75: \u697d\u3057\u3080 \u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u3092\u6e29\u304b\u3044\u3046\u3061\u306b\u697d\u3057\u3093\u3067\u304f\u3060\u3055\u3044\u3002\u5fc5\u8981\u306b\u5fdc\u3058\u3066\u3055\u3089\u306b\u6df7\u305c\u305f\u308a\u3001\u7518\u5473\u6599\u3084\u30b7\u30ca\u30e2\u30f3\u306a\u3069\u3067\u5473\u3092\u8abf\u6574\u3059\u308b\u3053\u3068\u3082\u3067\u304d\u307e\u3059\u3002<\/p>\n<h3 data-id=\"9a32920f-9d60-481b-b6ac-d938b4aa5e34\">(3)\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u5473\u306e\u5909\u5316\u306b\u5fdc\u3058\u305f\u30a2\u30ec\u30f3\u30b8<\/h3>\n<p>\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u5473\u306b\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\u3092\u52a0\u3048\u308b\u305f\u3081\u306b\u3001\u4ee5\u4e0b\u306e\u30a2\u30ec\u30f3\u30b8\u65b9\u6cd5\u3092\u8a66\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<ul>\n<li>\u30d5\u30ec\u30fc\u30d0\u30fc\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u4f7f\u7528: \u30d7\u30ed\u30c6\u30a4\u30f3\u30d1\u30a6\u30c0\u30fc\u306b\u306f\u3055\u307e\u3056\u307e\u306a\u30d5\u30ec\u30fc\u30d0\u30fc\u304c\u3042\u308a\u307e\u3059\u3002\u30c1\u30e7\u30b3\u30ec\u30fc\u30c8\u3001\u30d0\u30cb\u30e9\u3001\u30b9\u30c8\u30ed\u30d9\u30ea\u30fc\u306a\u3069\u3001\u304a\u597d\u307f\u306e\u5473\u3092\u9078\u3093\u3067\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<li>\u30b9\u30d1\u30a4\u30b9\u306e\u8ffd\u52a0: \u30b7\u30ca\u30e2\u30f3\u3001\u30ca\u30c4\u30e1\u30b0\u3001\u30aa\u30fc\u30eb\u30b9\u30d1\u30a4\u30b9\u306a\u3069\u306e\u30b9\u30d1\u30a4\u30b9\u3092\u30d7\u30ed\u30c6\u30a4\u30f3\u6db2\u306b\u52a0\u3048\u308b\u3053\u3068\u3067\u3001\u6e29\u304b\u3044\u98f2\u307f\u7269\u306e\u5473\u308f\u3044\u3092\u8c4a\u304b\u306b\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/li>\n<li>\u30b3\u30b3\u30a2\u30d1\u30a6\u30c0\u30fc\u306e\u8ffd\u52a0: \u30c1\u30e7\u30b3\u30ec\u30fc\u30c8\u30d5\u30ec\u30fc\u30d0\u30fc\u306e\u30d7\u30ed\u30c6\u30a4\u30f3\u30c9\u30ea\u30f3\u30af\u3092\u4f5c\u308b\u305f\u3081\u306b\u3001\u30b3\u30b3\u30a2\u30d1\u30a6\u30c0\u30fc\u3092\u30d7\u30ed\u30c6\u30a4\u30f3\u6db2\u306b\u52a0\u3048\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<li>\u30b3\u30fc\u30d2\u30fc\u306e\u8ffd\u52a0: \u30b3\u30fc\u30d2\u30fc\u597d\u304d\u306e\u65b9\u306f\u3001\u30d7\u30ed\u30c6\u30a4\u30f3\u6db2\u306b\u5c11\u91cf\u306e\u30a4\u30f3\u30b9\u30bf\u30f3\u30c8\u30b3\u30fc\u30d2\u30fc\u3092\u6df7\u305c\u3066\u3001\u30b3\u30fc\u30d2\u30fc\u30d5\u30ec\u30fc\u30d0\u30fc\u306e\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u3092\u697d\u3057\u3080\u3053\u3068\u3082\u3067\u304d\u307e\u3059\u3002<\/li>\n<li>\u7518\u5473\u6599\u306e\u4f7f\u7528: \u5fc5\u8981\u306b\u5fdc\u3058\u3066\u3001\u30cf\u30c1\u30df\u30c4\u3001\u30b9\u30c6\u30d3\u30a2\u3001\u30e1\u30fc\u30d7\u30eb\u30b7\u30ed\u30c3\u30d7\u306a\u3069\u306e\u7518\u5473\u6599\u3092\u52a0\u3048\u3066\u3001\u597d\u307f\u306e\u7518\u3055\u306b\u8abf\u6574\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ul>\n<p>\u3053\u308c\u3089\u306e\u30a2\u30ec\u30f3\u30b8\u65b9\u6cd5\u3092\u8a66\u3057\u3066\u3001\u81ea\u5206\u3060\u3051\u306e\u304a\u6c17\u306b\u5165\u308a\u306e\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u3092\u898b\u3064\u3051\u3066\u304f\u3060\u3055\u3044\u3002\u304a\u3044\u3057\u304f\u6804\u990a\u4fa1\u306e\u9ad8\u3044\u6e29\u304b\u3044\u98f2\u307f\u7269\u3092\u697d\u3057\u3080\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h2 data-id=\"4b2e3fbf-d4ff-4bde-86c0-538d7166e49d\">4.\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u98f2\u307f\u65b9<\/h2>\n<img loading=\"lazy\" class=\"aligncenter size-full wp-image-189425\" src=\"https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/john-fornander-_0NZ82U6Gio-unsplash-1-e1685773380470-1.jpg\" alt=\"\" width=\"640\" height=\"362\" srcset=\"https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/john-fornander-_0NZ82U6Gio-unsplash-1-e1685773380470-1.jpg 640w, https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/john-fornander-_0NZ82U6Gio-unsplash-1-e1685773380470-1-300x170.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\n<h3 data-id=\"c7cfe32b-ba7f-4afd-91a3-65cbb2ef0f5a\">(1)\u7b4b\u8089\u91cf\u3092\u5897\u3084\u3057\u305f\u3044\u4eba\u306b\u304a\u3059\u3059\u3081\u306e\u98f2\u307f\u65b9<\/h3>\n<ul>\n<li>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u524d\u306b\u6442\u53d6: \u7b4b\u8089\u306e\u5408\u6210\u52b9\u679c\u3092\u9ad8\u3081\u308b\u305f\u3081\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e30\u5206\u301c1\u6642\u9593\u524d\u306b\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u3092\u6442\u53d6\u3059\u308b\u3053\u3068\u304c\u6709\u52b9\u3067\u3059\u3002\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u30a2\u30df\u30ce\u9178\u306f\u7b4b\u8089\u4fee\u5fa9\u3068\u6210\u9577\u306b\u5fc5\u8981\u306a\u6804\u990a\u7d20\u3067\u3042\u308a\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u524d\u306b\u6442\u53d6\u3059\u308b\u3053\u3068\u3067\u7b4b\u8089\u306e\u5408\u6210\u3092\u30b5\u30dd\u30fc\u30c8\u3057\u307e\u3059\u3002<\/li>\n<li>\u9ad8\u30bf\u30f3\u30d1\u30af\u8cea\u306e\u6442\u53d6: 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data-id=\"7a1297de-7d3a-42dd-9ccf-49cbf0e57476\">(2)\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u306e\u4eba\u306b\u304a\u3059\u3059\u3081\u306e\u98f2\u307f\u65b9<\/h3>\n<p>\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u306f\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u306e\u4eba\u306b\u3082\u9069\u3057\u305f\u98f2\u307f\u65b9\u304c\u3042\u308a\u307e\u3059\u3002\u4ee5\u4e0b\u306e\u30dd\u30a4\u30f3\u30c8\u306b\u7559\u610f\u3057\u3066\u6442\u53d6\u3059\u308b\u3053\u3068\u3067\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u52b9\u679c\u3092\u6700\u5927\u5316\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<ul>\n<li>\u4f4e\u30ab\u30ed\u30ea\u30fc\u306e\u6db2\u4f53\u3092\u9078\u3076: 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data-id=\"867560bd-4faa-4a66-967d-b681b4976a10\">(3)\u75b2\u52b4\u56de\u5fa9\u306b\u304a\u3059\u3059\u3081\u306e\u98f2\u307f\u65b9<\/h3>\n<p>\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u3092\u75b2\u52b4\u56de\u5fa9\u306b\u52b9\u679c\u7684\u306b\u5229\u7528\u3059\u308b\u305f\u3081\u306b\u306f\u3001\u4ee5\u4e0b\u306e\u98f2\u307f\u65b9\u3092\u304a\u3059\u3059\u3081\u3057\u307e\u3059\u3002<\/p>\n<ul>\n<li>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c\u306b\u6442\u53d6: 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data-id=\"ee482ef4-54a8-4f64-9d94-4343314c11dd\">5.\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u52b9\u679c\u3068\u6ce8\u610f\u70b9<\/h2>\n<h3 data-id=\"40c387f7-6364-4ecb-9c34-81366857e283\">(1)\u7b4b\u8089\u91cf\u306e\u5897\u52a0\u306b\u52b9\u679c\u7684<\/h3>\n<p>\u30db\u30c3\u30c8\u30d7\u30ed\u30c6\u30a4\u30f3\u306f\u7b4b\u8089\u91cf\u306e\u5897\u52a0\u306b\u52b9\u679c\u7684\u306a\u6804\u990a\u88dc\u7d66\u65b9\u6cd5\u3068\u3057\u3066\u5229\u7528\u3055\u308c\u307e\u3059\u3002\u4ee5\u4e0b\u306f\u305d\u306e\u52b9\u679c\u306e\u4e00\u90e8\u3067\u3059\u3002<\/p>\n<ul>\n<li>\u30bf\u30f3\u30d1\u30af\u8cea\u4f9b\u7d66: 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