本物志向のビジネスマンに堅実時計「オリエントスター」のススメ(2) 本物志向のビジネスマンに堅実時計「オリエントスター」のススメ(2)

【上級者向け体幹トレーニング】1本のバーでしなやかな体を作る!

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足を広げて立ち、肩幅より広めに棒を握り、万歳をするように両手を上げる。

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背筋を伸ばしたまま、上体を倒し、棒を足につける。

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このとき、腰が引けないように注意。

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そのまま体に棒を這わせるようにしながら、太ももまで棒を移動させる。

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そのまま中腰になる(完全に腰を落としてしゃがまない)。

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顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。

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顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。

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両手を前に上げながら上体を起こしていく。

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両手を前に上げながら上体を起こしていく。

" } [9]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1161568) ["id"]=> int(1161568) ["title"]=> string(28) "lifestyle_200626_boutre_5411" ["filename"]=> string(32) "lifestyle_200626_boutre_5411.jpg" ["filesize"]=> int(59536) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1161559/lifestyle_200626_boutre_5411" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200626_boutre_5411" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1161559) ["date"]=> string(19) "2020-06-26 07:23:12" ["modified"]=> string(19) "2020-06-26 07:33:18" ["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(12) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5411.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(68) "

両手を前に上げながら上体を起こしていく。

" } [10]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1161569) ["id"]=> int(1161569) ["title"]=> string(28) "lifestyle_200626_boutre_5412" ["filename"]=> string(32) "lifestyle_200626_boutre_5412.jpg" ["filesize"]=> int(60758) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5412.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1161559/lifestyle_200626_boutre_5412" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200626_boutre_5412" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1161559) ["date"]=> string(19) "2020-06-26 07:23:13" ["modified"]=> string(19) "2020-06-26 07:33:33" ["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(12) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5412-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5412-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5412.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5412.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(68) "

両手を前に上げながら上体を起こしていく。

" } [11]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1161570) ["id"]=> int(1161570) ["title"]=> string(28) "lifestyle_200626_boutre_5417" ["filename"]=> string(32) "lifestyle_200626_boutre_5417.jpg" ["filesize"]=> int(61290) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1161559/lifestyle_200626_boutre_5417" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200626_boutre_5417" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1161559) ["date"]=> string(19) "2020-06-26 07:23:15" ["modified"]=> string(19) "2020-06-26 07:33:54" ["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(12) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5417.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(41) "

上体を反らして、戻す。

" } [12]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1161571) ["id"]=> int(1161571) ["title"]=> string(28) "lifestyle_200626_boutre_5419" ["filename"]=> string(32) "lifestyle_200626_boutre_5419.jpg" ["filesize"]=> int(60436) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1161559/lifestyle_200626_boutre_5419" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200626_boutre_5419" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1161559) ["date"]=> string(19) "2020-06-26 07:23:16" ["modified"]=> string(19) "2020-06-26 07:34:14" ["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(12) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/06/lifestyle_200626_boutre_5419.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(53) "

この一連の流れを12回で1セット。

" } }
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やれば必ず身体が応えてくれる「棒トレ」
【今からでも遅くない肉体改造計画】

ダンサー・振付家で「Studio ku〜空〜」主宰の小山田 魂宮時(オヤマダ タクジ)さんが考案した、棒を使った簡単なワークアウト「棒トレ」。 畳1畳分のスペースと約125cmの棒があれば、誰でも簡単に体幹を鍛えることができる。さっそく棒を手にして、その緩んだ身体に喝!

棒トレ

第5回 体幹を鍛える

読んで字のごとく、体の幹(みき)と書いて「体幹」。肚(はら)と腰を中心とした体幹は、体の中心、つまりコアになる部分であるからして、ここをしっかりと鍛えておく必要がある。基礎工事のなっていないハリボテの建物のように、ちょっとした地震で崩れてしまうことがないように、体幹トレーニングには気合を入れて臨みたい。

今回のワーク、ペンデュラム(振り子)は、やや上級者向きの動きでキツいが、動画(正面向き)と写真(横向き)をよく見ながら、トレーニングしていただきたい。

<p>足を広げて立ち、肩幅より広めに棒を握り、万歳をするように両手を上げる。</p>

足を広げて立ち、肩幅より広めに棒を握り、万歳をするように両手を上げる。

<p>背筋を伸ばしたまま、上体を倒し、棒を足につける。</p>

背筋を伸ばしたまま、上体を倒し、棒を足につける。

<p>このとき、腰が引けないように注意。</p>

このとき、腰が引けないように注意。

<p>そのまま体に棒を這わせるようにしながら、太ももまで棒を移動させる。</p>

そのまま体に棒を這わせるようにしながら、太ももまで棒を移動させる。

<p>そのまま中腰になる(完全に腰を落としてしゃがまない)。</p>

そのまま中腰になる(完全に腰を落としてしゃがまない)。

<p>顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。</p>

顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。

<p>顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。</p>

顔を上に向けて、上体を反らし、腰を上げるのと同時に頭を下げる。

<p>両手を前に上げながら上体を起こしていく。</p>

両手を前に上げながら上体を起こしていく。

<p>両手を前に上げながら上体を起こしていく。</p>

両手を前に上げながら上体を起こしていく。

<p>両手を前に上げながら上体を起こしていく。</p>

両手を前に上げながら上体を起こしていく。

<p>両手を前に上げながら上体を起こしていく。</p>

両手を前に上げながら上体を起こしていく。

<p>上体を反らして、戻す。</p>

上体を反らして、戻す。

<p>この一連の流れを12回で1セット。</p>

この一連の流れを12回で1セット。

今日は何する?何着る?

365DAYS今日のVゾーン

2020

Sep. VOL.314

9

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