両脚を肩幅に広げて立ち、腰に棒を当てる。
" } [1]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147669) ["id"]=> int(1147669) ["title"]=> string(25) "lifestyle_200408_botre_02" ["filename"]=> string(29) "lifestyle_200408_botre_02.jpg" ["filesize"]=> int(40596) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_02.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_02" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_02" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:22" ["modified"]=> string(19) "2020-04-08 04:52:44" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_02-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_02-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_02.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_02.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_02.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_02.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(95) "腕がぶらんぶらんと振られるような感覚で、左右に腰をひねる。
" } [2]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147667) ["id"]=> int(1147667) ["title"]=> string(25) "lifestyle_200408_botre_03" ["filename"]=> string(29) "lifestyle_200408_botre_03.jpg" ["filesize"]=> int(40933) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_03" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_03" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:21" ["modified"]=> string(19) "2020-04-08 04:53:12" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_03.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(95) "腕を振るときの遠心力を利用し、お腹をねじるように意識する。
" } [3]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147670) ["id"]=> int(1147670) ["title"]=> string(25) "lifestyle_200408_botre_04" ["filename"]=> string(29) "lifestyle_200408_botre_04.jpg" ["filesize"]=> int(38868) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_04" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_04" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:31" ["modified"]=> string(19) "2020-04-08 04:54:29" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(56) "右膝をつき、胸の高さで棒を持つ。
" } [4]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147671) ["id"]=> int(1147671) ["title"]=> string(25) "lifestyle_200408_botre_05" ["filename"]=> string(29) "lifestyle_200408_botre_05.jpg" ["filesize"]=> int(40300) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_05.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_05" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_05" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:31" ["modified"]=> string(19) "2020-04-08 04:54:35" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_05-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_05-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_05.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_05.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_05.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_05.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(101) "膝を起こしながら、身体を左へねじり、元の姿勢に戻すを繰り返す。
" } [5]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147670) ["id"]=> int(1147670) ["title"]=> string(25) "lifestyle_200408_botre_04" ["filename"]=> string(29) "lifestyle_200408_botre_04.jpg" ["filesize"]=> int(38868) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_04" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_04" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:31" ["modified"]=> string(19) "2020-04-08 04:54:29" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_04.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(77) "反対側も同様に。左膝をつき、身体を右へねじる。
" } [6]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147672) ["id"]=> int(1147672) ["title"]=> string(25) "lifestyle_200408_botre_06" ["filename"]=> string(29) "lifestyle_200408_botre_06.jpg" ["filesize"]=> int(37637) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_06" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_06" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:41" ["modified"]=> string(19) "2020-04-08 04:55:43" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_06.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(68) "両膝をついて、胸の高さで棒を逆手に持つ。
" } [7]=> array(2) { ["entry_gallery_image"]=> array(24) { ["ID"]=> int(1147673) ["id"]=> int(1147673) ["title"]=> string(25) "lifestyle_200408_botre_07" ["filename"]=> string(29) "lifestyle_200408_botre_07.jpg" ["filesize"]=> int(36115) ["url"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07.jpg" ["link"]=> string(65) "https://www.mens-ex.jp/archives/1147649/lifestyle_200408_botre_07" ["alt"]=> string(9) "棒トレ" ["author"]=> string(2) "12" ["description"]=> string(0) "" ["caption"]=> string(0) "" ["name"]=> string(25) "lifestyle_200408_botre_07" ["status"]=> string(7) "inherit" ["uploaded_to"]=> int(1147649) ["date"]=> string(19) "2020-04-08 03:50:42" ["modified"]=> string(19) "2020-04-08 04:55:54" ["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(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07-150x150.jpg" ["thumbnail-width"]=> int(150) ["thumbnail-height"]=> int(150) ["medium"]=> string(90) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07-300x200.jpg" ["medium-width"]=> int(300) ["medium-height"]=> int(200) ["medium_large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07.jpg" ["medium_large-width"]=> int(750) ["medium_large-height"]=> int(500) ["large"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07.jpg" ["large-width"]=> int(750) ["large-height"]=> int(500) ["1536x1536"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07.jpg" ["1536x1536-width"]=> int(750) ["1536x1536-height"]=> int(500) ["2048x2048"]=> string(82) "https://www.mens-ex.jp/wp/wp-content/uploads/2020/04/lifestyle_200408_botre_07.jpg" ["2048x2048-width"]=> int(750) ["2048x2048-height"]=> int(500) } } ["entry_gallery_description"]=> string(164) "そのまま上体を後ろへ倒しながら、腕を曲げて棒をあごのあたりまで引き寄せる。この時、身体を下腹部で支える。
" } }両脚を肩幅に広げて立ち、腰に棒を当てる。
腕がぶらんぶらんと振られるような感覚で、左右に腰をひねる。
腕を振るときの遠心力を利用し、お腹をねじるように意識する。
右膝をつき、胸の高さで棒を持つ。
膝を起こしながら、身体を左へねじり、元の姿勢に戻すを繰り返す。
反対側も同様に。左膝をつき、身体を右へねじる。
両膝をついて、胸の高さで棒を逆手に持つ。
そのまま上体を後ろへ倒しながら、腕を曲げて棒をあごのあたりまで引き寄せる。この時、身体を下腹部で支える。
Spring
2025
VOL.345