リアルなマッサージをいつでも手軽に体感 リアルなマッサージをいつでも手軽に体感

肩がスムーズに回りますか?【棒1本でできるトレーニング】

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足をそろえて立ち、棒の両端を持って頭の上にあげる。

" } [1]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1167418) ["id"]=> int(1167418) ["title"]=> string(28) "lifestyle_200813_boutre_5446" ["filename"]=> string(32) "lifestyle_200813_boutre_5446.jpg" ["filesize"]=> int(62702) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5446.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1167414/lifestyle_200813_boutre_5446" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200813_boutre_5446" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1167414) ["date"]=> string(19) "2020-08-13 05:40:28" ["modified"]=> string(19) "2020-08-13 05:54:11" ["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/2020/08/lifestyle_200813_boutre_5446-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5446-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5446.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5446.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(100) "

そのまま肘を曲げて、頭の後ろに棒を下げる。これを12回繰り返す。

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足をそろえて立ち、棒の両端を持ち、胸の高さまで上げる。

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右手を上へ、左手を下にしながら、棒を体の左側へ回す。

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右手を回しながら、両腕を開いて、棒を背中へ回す。

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右手を下へ、左手を上にしながら、棒を体の右側へ回す。

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両手を前に戻す。これを12回繰り返し、反対側も同様に。棒で、縦、横の軸をしっかりと作るようなイメージで、棒の動きを目で追うのがコツ。

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肩幅よりやや広く脚を開いて立ち、棒の両端を持って、頭の上にあげる。

" } [8]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1167424) ["id"]=> int(1167424) ["title"]=> string(28) "lifestyle_200813_boutre_5497" ["filename"]=> string(32) "lifestyle_200813_boutre_5497.jpg" ["filesize"]=> int(64244) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5497.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1167414/lifestyle_200813_boutre_5497" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200813_boutre_5497" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1167414) ["date"]=> string(19) "2020-08-13 05:40:33" ["modified"]=> string(19) "2020-08-13 05:59:08" ["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/2020/08/lifestyle_200813_boutre_5497-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5497-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5497.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5497.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(95) "

右手を前に、左手を後ろに引くようにしながら、上体を捻じる。

" } [9]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1167425) ["id"]=> int(1167425) ["title"]=> string(28) "lifestyle_200813_boutre_5501" ["filename"]=> string(32) "lifestyle_200813_boutre_5501.jpg" ["filesize"]=> int(64580) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5501.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1167414/lifestyle_200813_boutre_5501" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200813_boutre_5501" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1167414) ["date"]=> string(19) "2020-08-13 05:40:33" ["modified"]=> string(19) "2020-08-13 05:59:39" ["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/2020/08/lifestyle_200813_boutre_5501-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5501-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5501.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5501.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(155) "

右手を左足先につけるようにしながら前屈し、右手が右足先に、左手が左足先に来るようにスライドさせる。

" } [10]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1167426) ["id"]=> int(1167426) ["title"]=> string(28) "lifestyle_200813_boutre_5503" ["filename"]=> string(32) "lifestyle_200813_boutre_5503.jpg" ["filesize"]=> int(62965) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5503.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1167414/lifestyle_200813_boutre_5503" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200813_boutre_5503" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1167414) ["date"]=> string(19) "2020-08-13 05:40:34" ["modified"]=> string(19) "2020-08-13 05:59:58" ["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/2020/08/lifestyle_200813_boutre_5503-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5503-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5503.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5503.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(155) "

右手を左足先につけるようにしながら前屈し、右手が右足先に、左手が左足先に来るようにスライドさせる。

" } [11]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1167427) ["id"]=> int(1167427) ["title"]=> string(28) "lifestyle_200813_boutre_5505" ["filename"]=> string(32) "lifestyle_200813_boutre_5505.jpg" ["filesize"]=> int(64296) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5505.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1167414/lifestyle_200813_boutre_5505" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200813_boutre_5505" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1167414) ["date"]=> string(19) "2020-08-13 05:40:35" ["modified"]=> string(19) "2020-08-13 06:00:27" ["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(12) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5505-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5505-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5505.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5505.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(86) "

そのまま、ヘソを中心点としながら上体を回して起こす。

" } [12]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1167428) ["id"]=> int(1167428) ["title"]=> string(28) "lifestyle_200813_boutre_5507" ["filename"]=> string(32) "lifestyle_200813_boutre_5507.jpg" ["filesize"]=> int(65364) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5507.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1167414/lifestyle_200813_boutre_5507" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200813_boutre_5507" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1167414) ["date"]=> string(19) "2020-08-13 05:40:35" ["modified"]=> string(19) "2020-08-13 06:00:42" ["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/2020/08/lifestyle_200813_boutre_5507-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5507-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5507.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5507.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(86) "

そのまま、ヘソを中心点としながら上体を回して起こす。

" } [13]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1167429) ["id"]=> int(1167429) ["title"]=> string(28) "lifestyle_200813_boutre_5512" ["filename"]=> string(32) "lifestyle_200813_boutre_5512.jpg" ["filesize"]=> int(65723) ["url"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5512.jpg" ["link"]=> string(68) "https://www.mens-ex.jp/archives/1167414/lifestyle_200813_boutre_5512" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(28) "lifestyle_200813_boutre_5512" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1167414) ["date"]=> string(19) "2020-08-13 05:40:36" ["modified"]=> string(19) "2020-08-13 06:01:07" ["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(12) { ["thumbnail"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5512-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(93) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5512-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5512.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(85) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/08/lifestyle_200813_boutre_5512.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) } } ["entry_gallery_description"]=> string(208) "

これを12回繰り返し、反対側も同様に。頭と胸とヘソにある3つの中心点を軸として、バランスをとりながら上体を動かすイメージを持つのがコツ。

" } }
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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6回 しなやかな肩をつくる

自分では見えない背中は、盲点。つい、トレーニングを怠ってしまいがちだ。しかし、常に見られているのは、背中なのである。

男の生き様が表れる背中に意識を向けて、さっそくワークアウトをスタート。棒トレで肩と肩甲骨をしなやかにほぐし、いつ見られても恥ずかしくない背中を目指そう。

<p>足をそろえて立ち、棒の両端を持って頭の上にあげる。</p>

足をそろえて立ち、棒の両端を持って頭の上にあげる。

<p>そのまま肘を曲げて、頭の後ろに棒を下げる。これを12回繰り返す。</p>

そのまま肘を曲げて、頭の後ろに棒を下げる。これを12回繰り返す。

<p>足をそろえて立ち、棒の両端を持ち、胸の高さまで上げる。</p>

足をそろえて立ち、棒の両端を持ち、胸の高さまで上げる。

<p>右手を上へ、左手を下にしながら、棒を体の左側へ回す。</p>

右手を上へ、左手を下にしながら、棒を体の左側へ回す。

<p>右手を回しながら、両腕を開いて、棒を背中へ回す。</p>

右手を回しながら、両腕を開いて、棒を背中へ回す。

<p>右手を下へ、左手を上にしながら、棒を体の右側へ回す。</p>

右手を下へ、左手を上にしながら、棒を体の右側へ回す。

<p>両手を前に戻す。これを12回繰り返し、反対側も同様に。棒で、縦、横の軸をしっかりと作るようなイメージで、棒の動きを目で追うのがコツ。</p>

両手を前に戻す。これを12回繰り返し、反対側も同様に。棒で、縦、横の軸をしっかりと作るようなイメージで、棒の動きを目で追うのがコツ。

<p>肩幅よりやや広く脚を開いて立ち、棒の両端を持って、頭の上にあげる。</p>

肩幅よりやや広く脚を開いて立ち、棒の両端を持って、頭の上にあげる。

<p>右手を前に、左手を後ろに引くようにしながら、上体を捻じる。</p>

右手を前に、左手を後ろに引くようにしながら、上体を捻じる。

<p>右手を左足先につけるようにしながら前屈し、右手が右足先に、左手が左足先に来るようにスライドさせる。</p>

右手を左足先につけるようにしながら前屈し、右手が右足先に、左手が左足先に来るようにスライドさせる。

<p>右手を左足先につけるようにしながら前屈し、右手が右足先に、左手が左足先に来るようにスライドさせる。</p>

右手を左足先につけるようにしながら前屈し、右手が右足先に、左手が左足先に来るようにスライドさせる。

<p>そのまま、ヘソを中心点としながら上体を回して起こす。</p>

そのまま、ヘソを中心点としながら上体を回して起こす。

<p>そのまま、ヘソを中心点としながら上体を回して起こす。</p>

そのまま、ヘソを中心点としながら上体を回して起こす。

<p>これを12回繰り返し、反対側も同様に。頭と胸とヘソにある3つの中心点を軸として、バランスをとりながら上体を動かすイメージを持つのがコツ。</p>

これを12回繰り返し、反対側も同様に。頭と胸とヘソにある3つの中心点を軸として、バランスをとりながら上体を動かすイメージを持つのがコツ。

今日は何する?何着る?

365DAYS今日のVゾーン

2020

Oct. VOL.315

10

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