棒の端を持ち、脚を軽く揃えて立つ。肩が硬い人は、できるだけ両手の幅を広くして棒を持つように。
" } [1]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139964) ["id"]=> int(1139964) ["title"]=> string(31) "lifestyle_200221_bartraining_02" ["filename"]=> string(35) "lifestyle_200221_bartraining_02.jpg" ["filesize"]=> int(59843) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_02.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_02" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_02" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:06" ["modified"]=> string(19) "2020-02-21 08:11:06" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_02-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_02-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_02.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_02.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_02.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_02.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(59) "棒を見ながら両手を上にあげていく。
" } [2]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139965) ["id"]=> int(1139965) ["title"]=> string(31) "lifestyle_200221_bartraining_03" ["filename"]=> string(35) "lifestyle_200221_bartraining_03.jpg" ["filesize"]=> int(61838) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_03.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_03" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_03" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:07" ["modified"]=> string(19) "2020-02-21 08:11:07" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_03-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_03-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_03.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_03.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_03.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_03.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(56) "両手を上げながら頭も上げていく。
" } [3]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139966) ["id"]=> int(1139966) ["title"]=> string(31) "lifestyle_200221_bartraining_04" ["filename"]=> string(35) "lifestyle_200221_bartraining_04.jpg" ["filesize"]=> int(59488) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_04.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_04" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_04" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:07" ["modified"]=> string(19) "2020-02-21 08:11:07" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_04-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_04-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_04.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_04.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_04.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_04.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(47) "胸を広げるように意識する。
" } [4]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139959) ["id"]=> int(1139959) ["title"]=> string(31) "lifestyle_200221_bartraining_05" ["filename"]=> string(35) "lifestyle_200221_bartraining_05.jpg" ["filesize"]=> int(61180) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_05.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_05" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_05" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:01" ["modified"]=> string(19) "2020-02-21 08:11:01" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_05-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_05-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_05.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_05.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_05.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_05.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(79) "同じように後ろから前へ回す。前後に12回繰り返す。
" } [5]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139968) ["id"]=> int(1139968) ["title"]=> string(31) "lifestyle_200221_bartraining_06" ["filename"]=> string(35) "lifestyle_200221_bartraining_06.jpg" ["filesize"]=> int(65419) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_06.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_06" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_06" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:13" ["modified"]=> string(19) "2020-02-21 08:11:13" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_06-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_06-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_06.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_06.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_06.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_06.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(128) "脚を肩幅に開いて、棒を肩の上に乗せて立つ。背筋を伸ばすのに効果的なワークアウト。
" } [6]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139969) ["id"]=> int(1139969) ["title"]=> string(31) "lifestyle_200221_bartraining_07" ["filename"]=> string(35) "lifestyle_200221_bartraining_07.jpg" ["filesize"]=> int(63767) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_07.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_07" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_07" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:14" ["modified"]=> string(19) "2020-02-21 08:11:14" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_07-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_07-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_07.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_07.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_07.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_07.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(44) "そのまま左右にツイスト。
" } [7]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139970) ["id"]=> int(1139970) ["title"]=> string(31) "lifestyle_200221_bartraining_08" ["filename"]=> string(35) "lifestyle_200221_bartraining_08.jpg" ["filesize"]=> int(63768) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_08.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_08" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_08" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:15" ["modified"]=> string(19) "2020-02-21 08:11:15" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_08-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_08-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_08.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_08.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_08.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_08.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(104) "お腹周りを絞りたい人は、ツイストするときに腹筋を意識するとよい。
" } [8]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139971) ["id"]=> int(1139971) ["title"]=> string(31) "lifestyle_200221_bartraining_09" ["filename"]=> string(35) "lifestyle_200221_bartraining_09.jpg" ["filesize"]=> int(62063) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_09.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_09" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_09" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:16" ["modified"]=> string(19) "2020-02-21 08:11:16" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_09-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_09-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_09.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_09.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_09.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_09.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(77) "脚を肩幅に開いて、棒を肩甲骨の下に挟んで立つ。
" } [9]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139972) ["id"]=> int(1139972) ["title"]=> string(31) "lifestyle_200221_bartraining_10" ["filename"]=> string(35) "lifestyle_200221_bartraining_10.jpg" ["filesize"]=> int(62874) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_10.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_10" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_10" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:16" ["modified"]=> string(19) "2020-02-21 08:11:16" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_10-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_10-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_10.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_10.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_10.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_10.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(32) "左右にツイスト。
" } [10]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139973) ["id"]=> int(1139973) ["title"]=> string(31) "lifestyle_200221_bartraining_11" ["filename"]=> string(35) "lifestyle_200221_bartraining_11.jpg" ["filesize"]=> int(60119) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_11" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_11" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:17" ["modified"]=> string(19) "2020-02-21 08:11:17" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_11.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(38) "ゴルフの上達にも◎。
" } [11]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139967) ["id"]=> int(1139967) ["title"]=> string(31) "lifestyle_200221_bartraining_12" ["filename"]=> string(35) "lifestyle_200221_bartraining_12.jpg" ["filesize"]=> int(62880) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_12" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_12" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:13" ["modified"]=> string(19) "2020-02-21 08:11:13" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_12.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(61) "その1・2とも、左右に12回繰り返す。
" } [12]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139975) ["id"]=> int(1139975) ["title"]=> string(31) "lifestyle_200221_bartraining_13" ["filename"]=> string(35) "lifestyle_200221_bartraining_13.jpg" ["filesize"]=> int(61041) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_13" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_13" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:26" ["modified"]=> string(19) "2020-02-21 08:11:26" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_13.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(230) "片足を前に出し、腰のあたりで棒を持つ。船を漕ぐような感じで、棒を前に押し出しては引くを繰り返す。呼吸は、棒を前へ出すときに息を吐き、戻すときに吸う。
" } [13]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139976) ["id"]=> int(1139976) ["title"]=> string(31) "lifestyle_200221_bartraining_14" ["filename"]=> string(35) "lifestyle_200221_bartraining_14.jpg" ["filesize"]=> int(60319) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_14" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_14" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:27" ["modified"]=> string(19) "2020-02-21 08:11:27" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_14.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(236) "お腹で押すように棒を前へプッシュし、そのまま元に戻しながら腹を後ろへ引く。前に出した脚の膝も伸ばすように。体幹を意識し、背骨を立てて上半身の姿勢を保つ。
" } [14]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1139977) ["id"]=> int(1139977) ["title"]=> string(31) "lifestyle_200221_bartraining_15" ["filename"]=> string(35) "lifestyle_200221_bartraining_15.jpg" ["filesize"]=> int(63019) ["url"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15.jpg" ["link"]=> string(71) "https://www.mens-ex.jp/archives/1139958/lifestyle_200221_bartraining_15" ["alt"]=> string(0) "" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(31) "lifestyle_200221_bartraining_15" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1139958) ["date"]=> string(19) "2020-02-21 08:11:28" ["modified"]=> string(19) "2020-02-21 08:11:28" ["menu_order"]=> int(0) ["mime_type"]=> string(10) "image/jpeg" ["type"]=> string(5) "image" ["subtype"]=> string(4) "jpeg" ["icon"]=> string(62) "https://www.mens-ex.jp/wp/wp-includes/images/media/default.png" ["width"]=> int(750) ["height"]=> int(500) ["sizes"]=> array(18) { ["thumbnail"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(96) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(88) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/02/lifestyle_200221_bartraining_15.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(178) "脚は柔らかく、後ろ足のかかとは動かさないように注意を。12回繰り返したら、反対の脚を前に出して、同じように繰り返す。
" } }棒の端を持ち、脚を軽く揃えて立つ。肩が硬い人は、できるだけ両手の幅を広くして棒を持つように。
棒を見ながら両手を上にあげていく。
両手を上げながら頭も上げていく。
胸を広げるように意識する。
同じように後ろから前へ回す。前後に12回繰り返す。
脚を肩幅に開いて、棒を肩の上に乗せて立つ。背筋を伸ばすのに効果的なワークアウト。
そのまま左右にツイスト。
お腹周りを絞りたい人は、ツイストするときに腹筋を意識するとよい。
脚を肩幅に開いて、棒を肩甲骨の下に挟んで立つ。
左右にツイスト。
ゴルフの上達にも◎。
その1・2とも、左右に12回繰り返す。
片足を前に出し、腰のあたりで棒を持つ。船を漕ぐような感じで、棒を前に押し出しては引くを繰り返す。呼吸は、棒を前へ出すときに息を吐き、戻すときに吸う。
お腹で押すように棒を前へプッシュし、そのまま元に戻しながら腹を後ろへ引く。前に出した脚の膝も伸ばすように。体幹を意識し、背骨を立てて上半身の姿勢を保つ。
脚は柔らかく、後ろ足のかかとは動かさないように注意を。12回繰り返したら、反対の脚を前に出して、同じように繰り返す。
Spring
2025
VOL.345