「スーツが似合う体になる」骨格筋を鍛える4つの“服筋”エクササイズ

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1.胸を張り、背すじを伸ばし、両腕を胸の前に伸ばす。この時に、腹筋には力を入れておくのがポイント。

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2.背すじは伸ばしたまま、お尻を後ろに大きく突き出すようにゆっくりと膝を曲げていく。太ももが床と平行になるところまで曲げたら、5秒間かけて膝を伸ばして立ち上がる。

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3.膝を曲げる時も背すじを伸ばしたまま、膝の位置がつま先よりも後ろになるようなフォームを心がける。連続10回/1セットを1日2～3セットを目安に実施。

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NG！
こちらは初心者が陥りやすいNGフォーム。膝がつま先よりも前に出て、身体の重心が前に傾いている。

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1.軽く膝を曲げて、踏ん張れる体勢に。右手をお腹の前に出し、こぶしを作る。

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2.右手の上に左手を乗せ、左手で右手を上から押さえつけながら、右肩の力で右手をゆっくりと3～5秒かけて上げていく。

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3.両手に力を込めて動作することがポイント。反対側も同様に、左右それぞれじっくり10回/1セットを1日2セット実施が目安。

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1.動作は椅子に浅めに座った状態から、背すじを伸ばし片足を浮かせる。

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2.片脚の膝を両手で抱えるように掴む。脇が開かないように意識。

" } [9]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1145131) ["id"]=> int(1145131) ["title"]=> string(3) "3-3" ["filename"]=> string(7) "3-3.jpg" ["filesize"]=> int(101238) ["url"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/3-3.jpg" ["link"]=> string(45) "https://www.mens-ex.jp/archives/1145107/3-3-2" ["alt"]=> string(0) "" ["author"]=> string(2) "10" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(5) "3-3-2" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1145107) ["date"]=> string(19) "2020-03-23 08:15:30" ["modified"]=> string(19) "2020-03-23 08:15:30" ["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(752) ["sizes"]=> array(18) { ["thumbnail"]=> string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/3-3-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/3-3-300x300.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(300) ["medium_large"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/3-3.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(752) ["large"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/3-3.jpg" ["large-width"]=> int(750) ["large-height"]=> int(752) ["1536x1536"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/3-3.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(752) ["2048x2048"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/3-3.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(752) } } ["entry_gallery_description"]=> string(267) "

3.7～10秒かけて膝を胸に引き寄せながら、同時にその力に拮抗するように膝を前に押し出す。反対側も同様に、左右それぞれじっくり10回/1セットを1日2セット実施が目安。

" } [10]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1145136) ["id"]=> int(1145136) ["title"]=> string(3) "4-1" ["filename"]=> string(7) "4-1.jpg" ["filesize"]=> int(93141) ["url"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-1.jpg" ["link"]=> string(43) "https://www.mens-ex.jp/archives/1145107/4-1" ["alt"]=> string(0) "" ["author"]=> string(2) "10" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(3) "4-1" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1145107) ["date"]=> string(19) "2020-03-23 08:34:59" ["modified"]=> string(19) "2020-03-23 08:34:59" ["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(752) ["sizes"]=> array(18) { ["thumbnail"]=> string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-1-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-1-300x300.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(300) ["medium_large"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-1.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(752) ["large"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-1.jpg" ["large-width"]=> int(750) ["large-height"]=> int(752) ["1536x1536"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-1.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(752) ["2048x2048"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-1.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(752) } } ["entry_gallery_description"]=> string(108) "

1.まずは腕立ての準備姿勢から。腹筋には力を入れておく。

" } [11]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1145137) ["id"]=> int(1145137) ["title"]=> string(3) "4-2" ["filename"]=> string(7) "4-2.jpg" ["filesize"]=> int(73986) ["url"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-2.jpg" ["link"]=> string(45) "https://www.mens-ex.jp/archives/1145107/4-2-2" ["alt"]=> string(0) "" ["author"]=> string(2) "10" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(5) "4-2-2" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1145107) ["date"]=> string(19) "2020-03-23 08:35:06" ["modified"]=> string(19) "2020-03-23 08:35:06" ["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(752) ["sizes"]=> array(18) { ["thumbnail"]=> string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-2-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-2-300x300.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(300) ["medium_large"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-2.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(752) ["large"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-2.jpg" ["large-width"]=> int(750) ["large-height"]=> int(752) ["1536x1536"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-2.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(752) ["2048x2048"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-2.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(752) } } ["entry_gallery_description"]=> string(172) "

2.身体を一直線にして、肘の曲げ伸ばしに5秒間かけながら腕立て伏せを行う。脇が開かないように。

" } [12]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1145138) ["id"]=> int(1145138) ["title"]=> string(3) "4-3" ["filename"]=> string(7) "4-3.jpg" ["filesize"]=> int(108813) ["url"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-3.jpg" ["link"]=> string(45) "https://www.mens-ex.jp/archives/1145107/4-3-2" ["alt"]=> string(0) "" ["author"]=> string(2) "10" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(5) "4-3-2" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1145107) ["date"]=> string(19) "2020-03-23 08:35:20" ["modified"]=> string(19) "2020-03-23 08:35:20" ["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(752) ["sizes"]=> array(18) { ["thumbnail"]=> string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-3-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(68) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-3-300x300.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(300) ["medium_large"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-3.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(752) ["large"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-3.jpg" ["large-width"]=> int(750) ["large-height"]=> int(752) ["1536x1536"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-3.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(752) ["2048x2048"]=> string(60) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/03/4-3.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(752) } } ["entry_gallery_description"]=> string(224) "

3.1の体勢に戻ってから体を左に反転して、片手を天井へ向け一呼吸おいて1の体勢へ。左右交互にじっくり10回/1セットを1日2セット実施が目安。

" } }