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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。

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棒を見ながら両手を上にあげていく。

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両手を上げながら頭も上げていく。

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胸を広げるように意識する。

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同じように後ろから前へ回す。前後に12回繰り返す。

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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。

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そのまま左右にツイスト。

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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(61) "http://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。

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左右にツイスト。

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ゴルフの上達にも◎。

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その１・２とも、左右に12回繰り返す。

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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。

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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。

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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。

" } }