{"id":9941,"date":"2026-07-25T06:35:59","date_gmt":"2026-07-24T21:35:59","guid":{"rendered":"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/?p=9941"},"modified":"2026-07-25T06:36:00","modified_gmt":"2026-07-24T21:36:00","slug":"squat-effect","status":"publish","type":"post","link":"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/","title":{"rendered":"\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u533b\u5b66\u7684\u306b\u8a3c\u660e\u3055\u308c\u3066\u3044\u308b\u52b9\u679c\u306b\u3064\u3044\u3066\u3010\u304a\u8179\u30fb\u5973\u6027\u30fb\u30e1\u30f3\u30bf\u30eb\u30fb\u3044\u3064\u304b\u3089\u3011"},"content":{"rendered":"\n<p 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class=\"wp-block-paragraph\">\u4eca\u56de\u306f\u3001\u904b\u52d5\u306e\u738b\u69d8\u3068\u3082\u8a00\u308f\u308c\u308b\u300c\u30b9\u30af\u30ef\u30c3\u30c8\u300d\u306e\u533b\u5b66\u7684\u306b\u8a3c\u660e\u3055\u308c\u305f\u52b9\u679c\u3092\u69d8\u3005\u306a\u89d2\u5ea6\u3067\u89e3\u8aac\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u203b\u306a\u304a\u30b9\u30af\u30ef\u30c3\u30c8\u306f\u3042\u304f\u307e\u3067\u300c\u904b\u52d5\u300d\u3067\u3042\u308a\u3001\u304a\u85ac\u306e\u4ee3\u308f\u308a\u306b\u306a\u308b\u6cbb\u7642\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u305d\u306e\u524d\u63d0\u3067\u304a\u8aad\u307f\u304f\u3060\u3055\u3044\u3002<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4bd151;color:#4bd151\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4bd151;color:#4bd151\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%A8%E3%81%AF%EF%BC%9F\" >\u30b9\u30af\u30ef\u30c3\u30c8\u3068\u306f\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A0%EF%BC%9A%E4%B8%8B%E5%8D%8A%E8%BA%AB%E3%81%AE%E5%A4%A7%E3%81%8D%E3%81%AA%E7%AD%8B%E8%82%89%E3%82%92%E5%8A%B9%E7%8E%87%E3%82%88%E3%81%8F%E9%8D%9B%E3%81%88%E3%82%89%E3%82%8C%E3%82%8B%EF%BC%88%E3%81%8A%E3%81%97%E3%82%8A%E3%83%BB%E5%A4%AA%E3%82%82%E3%82%82%EF%BC%89\" >\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2460\uff1a\u4e0b\u534a\u8eab\u306e\u5927\u304d\u306a\u7b4b\u8089\u3092\u52b9\u7387\u3088\u304f\u935b\u3048\u3089\u308c\u308b\uff08\u304a\u3057\u308a\u30fb\u592a\u3082\u3082\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A1%EF%BC%9A%E8%A1%80%E7%B3%96%E5%80%A4%E3%81%AE%E6%94%B9%E5%96%84%E3%83%BB%E7%B3%96%E5%B0%BF%E7%97%85%E3%81%AE%E4%BA%88%E9%98%B2\" >\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2461\uff1a\u8840\u7cd6\u5024\u306e\u6539\u5584\u30fb\u7cd6\u5c3f\u75c5\u306e\u4e88\u9632<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A2%EF%BC%9A%E8%A1%80%E5%9C%A7%E3%82%92%E4%B8%8B%E3%81%92%E3%82%8B%E5%83%8D%E3%81%8D\" >\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2462\uff1a\u8840\u5727\u3092\u4e0b\u3052\u308b\u50cd\u304d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A3%EF%BC%9A%E9%AA%A8%E3%82%92%E5%BC%B7%E3%81%8F%E3%81%99%E3%82%8B%EF%BC%88%E9%AA%A8%E7%B2%97%E3%81%97%E3%82%87%E3%81%86%E7%97%87%E3%81%AE%E4%BA%88%E9%98%B2%E3%83%BB%E3%81%A8%E3%81%8F%E3%81%AB50%E4%BB%A3%E5%A5%B3%E6%80%A7%EF%BC%89\" >\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2463\uff1a\u9aa8\u3092\u5f37\u304f\u3059\u308b\uff08\u9aa8\u7c97\u3057\u3087\u3046\u75c7\u306e\u4e88\u9632\u30fb\u3068\u304f\u306b50\u4ee3\u5973\u6027\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A4%EF%BC%9A%E3%83%A1%E3%83%B3%E3%82%BF%E3%83%AB%E3%83%BB%E6%B0%97%E5%88%86%E3%82%92%E3%81%A8%E3%81%A8%E3%81%AE%E3%81%88%E3%82%8B%EF%BC%88%E3%81%86%E3%81%A4%E3%83%BB%E4%B8%8D%E5%AE%89%EF%BC%89\" >\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2464\uff1a\u30e1\u30f3\u30bf\u30eb\u30fb\u6c17\u5206\u3092\u3068\u3068\u306e\u3048\u308b\uff08\u3046\u3064\u30fb\u4e0d\u5b89\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%A7%E3%80%8C%E3%81%8A%E8%85%B9%E3%80%8D%E3%81%AF%E3%81%B8%E3%81%93%E3%82%80%EF%BC%9F\" >\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u300c\u304a\u8179\u300d\u306f\u3078\u3053\u3080\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E5%A5%B3%E6%80%A7%E3%81%A8%E7%94%B7%E6%80%A7%E3%81%AE%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E5%8A%B9%E6%9E%9C%E3%81%AE%E9%81%95%E3%81%84\" >\u5973\u6027\u3068\u7537\u6027\u306e\u30b9\u30af\u30ef\u30c3\u30c8\u52b9\u679c\u306e\u9055\u3044<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AF%E3%81%84%E3%81%A4%E3%81%8B%E3%82%89%E5%8A%B9%E6%9E%9C%E3%81%8C%E5%87%BA%E3%82%8B%EF%BC%9F\" >\u30b9\u30af\u30ef\u30c3\u30c8\u306f\u3044\u3064\u304b\u3089\u52b9\u679c\u304c\u51fa\u308b\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/squat-effect\/#%E3%81%82%E3%82%8F%E3%81%9B%E3%81%A6%E3%81%93%E3%81%A1%E3%82%89%E3%82%82%E3%82%AA%E3%82%B9%E3%82%B9%E3%83%A1%E3%81%A7%E3%81%99\" >\u3042\u308f\u305b\u3066\u3053\u3061\u3089\u3082\u30aa\u30b9\u30b9\u30e1\u3067\u3059<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%A8%E3%81%AF%EF%BC%9F\"><\/span>\u30b9\u30af\u30ef\u30c3\u30c8\u3068\u306f\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1080 \/ 1080;\" width=\"1080\" controls src=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP.mp4\"><\/video><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u30b9\u30af\u30ef\u30c3\u30c8\u306f\u3001\u3057\u3083\u304c\u3093\u3067\u7acb\u3061\u4e0a\u304c\u308b\u52d5\u304d\u3092\u304f\u308a\u8fd4\u3059\u904b\u52d5\u3067\u3059\u3002\u300c\u7b4b\u30c8\u30ec\u306e\u738b\u69d8\uff08\u30ad\u30f3\u30b0\u30fb\u30aa\u30d6\u30fb\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\uff09\u300d\u3068\u547c\u3070\u308c\u308b\u3053\u3068\u3082\u3042\u308a\u307e\u3059\u304c\u3001\u305d\u308c\u306b\u306f\u7406\u7531\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u592a\u3082\u3082\uff08\u5927\u817f\u56db\u982d\u7b4b\u30fb\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\uff09\u3084\u304a\u3057\u308a\uff08\u5927\u6bbf\u7b4b\uff09\u306f\u3001\u4f53\u306e\u4e2d\u3067\u3082\u3068\u304f\u306b\u5927\u304d\u306a\u7b4b\u8089\u3067\u3059\u3002\u30b9\u30af\u30ef\u30c3\u30c8\u306f\u3001\u3053\u308c\u3089\u306e\u5927\u304d\u306a\u7b4b\u8089\u3092\u307e\u3068\u3081\u3066\u52d5\u304b\u305b\u308b\u305f\u3081\u3001\u5c11\u306a\u3044\u7a2e\u76ee\u3067\u52b9\u7387\u3088\u304f\u5168\u8eab\u306e\u4ee3\u8b1d\uff08\u30a8\u30cd\u30eb\u30ae\u30fc\u3092\u4f7f\u3046\u306f\u305f\u3089\u304d\uff09\u3092\u9ad8\u3081\u3089\u308c\u308b\u306e\u3067\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u30b9\u30af\u30ef\u30c3\u30c8\u306f\u3001\u30d5\u30a9\u30fc\u30e0\uff08\u59ff\u52e2\uff09\u3092\u307e\u3061\u304c\u3048\u308b\u3068\u3001\u3072\u3056\u3084\u8170\u3092\u75db\u3081\u308b\u539f\u56e0\u306b\u306a\u308a\u307e\u3059\u3002\u52b9\u679c\u3092\u5f97\u308b\u305f\u3081\u306b\u3082\u3001\u3051\u304c\u3092\u9632\u3050\u305f\u3081\u306b\u3082\u3001\u6b63\u3057\u3044\u3084\u308a\u65b9\u3092\u8eab\u306b\u3064\u3051\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u57fa\u672c\u306e\u30b9\u30af\u30ef\u30c3\u30c8\uff08\u81ea\u91cd\uff09\u306e\u624b\u9806<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u8db3\u3092\u80a9\u5e45\u304f\u3089\u3044\u306b\u958b\u304d\u3001\u3064\u307e\u5148\u306f\u3084\u3084\u5916\u5411\u304d\u306b\u3057\u307e\u3059\u3002<\/strong><\/li>\n\n\n\n<li><strong>\u80cc\u3059\u3058\u3092\u4f38\u3070\u3057\u3001\u80f8\u3092\u5f35\u308a\u307e\u3059\u3002\u4e21\u624b\u306f\u524d\u306b\u4f38\u3070\u3059\u304b\u3001\u982d\u306e\u5f8c\u308d\u306b\u8efd\u304f\u6dfb\u3048\u307e\u3059\u3002<\/strong><\/li>\n\n\n\n<li><strong>\u304a\u3057\u308a\u3092\u5f8c\u308d\u306b\u5f15\u304d\u306a\u304c\u3089\u3001\u3044\u3059\u306b\u8170\u304b\u3051\u308b\u3088\u3046\u306b\u3086\u3063\u304f\u308a\u3057\u3083\u304c\u307f\u307e\u3059\u3002<\/strong><\/li>\n\n\n\n<li><strong>\u3072\u3056\u304c\u3064\u307e\u5148\u3088\u308a\u5927\u304d\u304f\u524d\u306b\u51fa\u306a\u3044\u3088\u3046\u610f\u8b58\u3057\u3001\u592a\u3082\u3082\u304c\u5e8a\u3068\u5e73\u884c\u306b\u8fd1\u304f\u306a\u308b\u307e\u3067\u4e0b\u308d\u3057\u307e\u3059\uff08\u3064\u3089\u3044\u5834\u5408\u306f\u6d45\u3081\u3067OK\uff09\u3002<\/strong><\/li>\n\n\n\n<li><strong>\u304b\u304b\u3068\u3067\u5e8a\u3092\u62bc\u3059\u3088\u3046\u306b\u3057\u3066\u3001\u3086\u3063\u304f\u308a\u7acb\u3061\u4e0a\u304c\u308a\u307e\u3059\u3002<\/strong><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u3084\u3063\u3066\u306f\u3044\u3051\u306a\u3044\u30fb\u6ce8\u610f\u3057\u305f\u3044\u3053\u3068<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u3072\u3056\u3092\u5185\u5074\u306b\u5165\u308c\u306a\u3044<\/strong>\uff1a\u3072\u3056\u304c\u5185\u5411\u304d\u306b\u300c\u304f\u306e\u5b57\u300d\u306b\u306a\u308b\u3068\u3001\u3072\u3056\u3092\u75db\u3081\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002\u3072\u3056\u3068\u3064\u307e\u5148\u306f\u540c\u3058\u65b9\u5411\u3092\u5411\u3051\u307e\u3059\u3002\u306a\u304a\u3001\u8db3\u5e45\u3092\u5e83\u304f\u3068\u308b\u30ef\u30a4\u30c9\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u306f\u3001\u3072\u3056\u3092\u5185\u5074\u306b\u5012\u305d\u3046\u3068\u3059\u308b\u529b\uff08\u819d\u5916\u53cd\u30e2\u30fc\u30e1\u30f3\u30c8\uff09\u304c23%\u3001\u80a1\u95a2\u7bc0\u3092\u5916\u306b\u3072\u306d\u308b\u529b\u304c19\u301c37%\u5897\u3048\u308b\u3068\u5831\u544a\u3055\u308c\u3066\u3044\u308b\u305f\u3081\u3001\u5e83\u3044\u8db3\u5e45\u307b\u3069\u300c\u3072\u3056\u3068\u3064\u307e\u5148\u306e\u5411\u304d\u3092\u305d\u308d\u3048\u308b\u300d\u610f\u8b58\u304c\u91cd\u8981\u3067\u3059\u3002<\/li>\n\n\n\n<li><strong>\u6df1\u3055\u306f\u4f53\u8abf\u306b\u5408\u308f\u305b\u308b<\/strong>\uff1a\u3057\u3083\u304c\u3080\u6df1\u3055\u304c\u5897\u3059\u307b\u3069\u3001\u3072\u3056\u3078\u306e\u5727\u8feb\u529b\u306f\u5897\u3057\u3066\u3044\u304d\u307e\u3059\u3002\u3072\u3056\u306e\u304a\u76bf\u307e\u308f\u308a\u306b\u75db\u307f\u304c\u3042\u308b\u65b9\u306f\u6d45\u3081\u301c\u4e2d\u7a0b\u5ea6\u306e\u6df1\u3055\u304c\u3001\u5909\u5f62\u6027\u819d\u95a2\u7bc0\u75c7\u306e\u3042\u308b\u65b9\u306f\u6df1\u3044\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u907f\u3051\u308b\u3053\u3068\u304c\u3059\u3059\u3081\u3089\u308c\u3066\u3044\u307e\u3059\u3002\u8170\u75db\u306e\u3042\u308b\u65b9\u3082\u3001\u80cc\u4e2d\u304c\u4e38\u307e\u3089\u306a\u3044\u7bc4\u56f2\u306b\u3068\u3069\u3081\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u80cc\u4e2d\u3092\u4e38\u3081\u306a\u3044<\/strong>\uff1a\u8170\u3092\u75db\u3081\u308b\u539f\u56e0\u306b\u306a\u308a\u307e\u3059\u3002\u76ee\u7dda\u306f\u3084\u3084\u524d\u3001\u80cc\u3059\u3058\u306f\u307e\u3063\u3059\u3050\u3092\u610f\u8b58\u3057\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u606f\u3092\u6b62\u3081\u306a\u3044<\/strong>\uff1a\u3057\u3083\u304c\u3080\u3068\u304d\u306b\u606f\u3092\u5438\u3044\u3001\u7acb\u3061\u4e0a\u304c\u308b\u3068\u304d\u306b\u606f\u3092\u5410\u304d\u307e\u3059\u3002\u606f\u3092\u6b62\u3081\u3066\u5f37\u304f\u3044\u304d\u3080\u3068\u8840\u5727\u304c\u6025\u4e0a\u6607\u3057\u307e\u3059\u3002\u606f\u3092\u6b62\u3081\u305a\u306b\u56de\u6570\u3092\u6291\u3048\u305f\u6761\u4ef6\u3067\u3082\u904b\u52d5\u4e2d\u306e\u6700\u9ad8\u8840\u5727\u306f191\u301c212mmHg\u306b\u9054\u3057\u305f\u3068\u3044\u3046\u5831\u544a\u304c\u3042\u308a\u3001\u3044\u304d\u3081\u3070\u3055\u3089\u306b\u4e0a\u304c\u308a\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u53cd\u52d5\u3092\u4f7f\u308f\u305a\u3001\u3086\u3063\u304f\u308a\u884c\u3046<\/strong>\uff1a\u52e2\u3044\u3067\u884c\u3046\u3088\u308a\u3001\u3086\u3063\u304f\u308a\u52d5\u304f\u307b\u3046\u304c\u7b4b\u8089\u306b\u52b9\u304d\u3001\u95a2\u7bc0\u3078\u306e\u8ca0\u62c5\u3082\u6e1b\u308a\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u75db\u307f\u304c\u3042\u308b\u3068\u304d\u306f\u4e2d\u6b62\u3059\u308b<\/strong>\uff1a\u3072\u3056\u3084\u8170\u306b\u75db\u307f\u304c\u51fa\u305f\u3089\u3001\u7121\u7406\u3092\u305b\u305a\u4e2d\u6b62\u3057\u3001\u7d9a\u304f\u3088\u3046\u306a\u3089\u53d7\u8a3a\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e0d\u5b89\u306a\u65b9\u306f\u3001\u3044\u3059\u306e\u524d\u306b\u7acb\u3061\u3001\u3044\u3059\u306b\u8efd\u304f\u5ea7\u3063\u3066\u7acb\u3064\u52d5\u4f5c\u3092\u304f\u308a\u8fd4\u3059\u300c\u3044\u3059\u30b9\u30af\u30ef\u30c3\u30c8\u300d\u304b\u3089\u59cb\u3081\u308b\u3068\u3001\u5b89\u5168\u306b\u6b63\u3057\u3044\u52d5\u304d\u3092\u899a\u3048\u3089\u308c\u307e\u3059\u3002\u3044\u3059\u3092\u4f7f\u3063\u305f\u904b\u52d5\u3067\u3082\u300130\u79d2\u9593\u306b\u7acb\u3061\u5ea7\u308a\u3067\u304d\u308b\u56de\u6570\u304c\u5e73\u57472.25\u56de\u5897\u3048\u305f\u3068\u3044\u3046\u5831\u544a\u304c\u3042\u308a\u3001\u5341\u5206\u306b\u610f\u5473\u306e\u3042\u308b\u904b\u52d5\u3067\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u3067\u306f\u3001\u6b63\u3057\u3044\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u884c\u3046\u3068\u3069\u3093\u306a\u52b9\u679c\u304c\u51fa\u3066\u304f\u308b\u306e\u3067\u3057\u3087\u3046\u304b\uff1f\u4e00\u7dd2\u306b\u307f\u3066\u3044\u304d\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uff08\u53c2\u7167\uff1a<a href=\"https:\/\/ijspt.scholasticahq.com\/article\/94600-a-biomechanical-review-of-the-squat-exercise-implications-for-clinical-practice\">A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice, International Journal of Sports Physical Therapy, 2024<\/a> \uff0f <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/tsm2.102\">Intra-arterial blood pressure traits during and after heavy resistance exercise in healthy males, Translational Sports Medicine, 2019<\/a> \uff0f <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7920319\/\">The Effect of Chair-Based Exercise on Physical Function in Older Adults, 2021<\/a>\uff09<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A0%EF%BC%9A%E4%B8%8B%E5%8D%8A%E8%BA%AB%E3%81%AE%E5%A4%A7%E3%81%8D%E3%81%AA%E7%AD%8B%E8%82%89%E3%82%92%E5%8A%B9%E7%8E%87%E3%82%88%E3%81%8F%E9%8D%9B%E3%81%88%E3%82%89%E3%82%8C%E3%82%8B%EF%BC%88%E3%81%8A%E3%81%97%E3%82%8A%E3%83%BB%E5%A4%AA%E3%82%82%E3%82%82%EF%BC%89\"><\/span>\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2460\uff1a\u4e0b\u534a\u8eab\u306e\u5927\u304d\u306a\u7b4b\u8089\u3092\u52b9\u7387\u3088\u304f\u935b\u3048\u3089\u308c\u308b\uff08\u304a\u3057\u308a\u30fb\u592a\u3082\u3082\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"900\" height=\"675\" data-src=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/\u30b9\u30af\u30ef\u30c3\u30c8.webp\" alt=\"\" class=\"wp-image-9942 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class=\"wp-block-paragraph\">\u592a\u3082\u3082\u524d\u9762\u306e\u5927\u817f\u56db\u982d\u7b4b\uff08\u3060\u3044\u305f\u3044\u3057\u3064\u3044\u304d\u3093\uff09\u3001\u592a\u3082\u3082\u88cf\u306e\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\u3001\u304a\u3057\u308a\u306e\u5927\u6bbf\u7b4b\uff08\u3060\u3044\u3067\u3093\u304d\u3093\uff09\u306f\u3001\u4f53\u306e\u4e2d\u3067\u3082\u5927\u304d\u306a\u7b4b\u8089\u3067\u3059\u3002\u30b9\u30af\u30ef\u30c3\u30c8\u306f\u3053\u308c\u3089\u3092\u4e00\u5ea6\u306b\u4f7f\u3046\u305f\u3081\u3001\u4e0b\u534a\u8eab\u5168\u4f53\u3092\u52b9\u7387\u3088\u304f\u935b\u3048\u3089\u308c\u307e\u3059\u3002\u300c\u30d2\u30c3\u30d7\u30a2\u30c3\u30d7\u3057\u305f\u3044\u300d\u300c\u592a\u3082\u3082\u3092\u5f15\u304d\u7de0\u3081\u305f\u3044\u300d\u3068\u3044\u3046\u65b9\u304c\u3088\u304f\u30b9\u30af\u30ef\u30c3\u30c8\u3059\u308b\u306e\u306f\u3053\u306e\u305f\u3081\u3067\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5b09\u3057\u3044\u3053\u3068\u306b\u3001\u4e0b\u534a\u8eab\u306f\u300c\u935b\u3048\u305f\u6210\u679c\u304c\u51fa\u3084\u3059\u3044\u90e8\u4f4d\u300d\u3067\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u7b4b\u30c8\u30ec\u7d4c\u9a13\u306e\u3042\u308b\u5973\u6027\u3092\u5bfe\u8c61\u306b\u3057\u305f31\u4ef6\u306e\u7814\u7a76\u30fb621\u540d\u3092\u307e\u3068\u3081\u305f\u89e3\u6790\u3067\u306f\u3001<strong><mark style=\"background-color:#fffc00\" class=\"has-inline-color\">\u7b4b\u529b\u306e\u4f38\u3073\u306f1\u9031\u9593\u3042\u305f\u308a\u4e0b\u534a\u8eab\u304c7.2%\u3001\u4e0a\u534a\u8eab\u304c5.2%\u3067\u3001\u4e0b\u534a\u8eab\u306e\u307b\u3046\u304c\u4f38\u3073\u3084\u3059\u3044<\/mark><\/strong>\u3068\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u3053\u306e\u89e3\u6790\u3067\u306f\u3001\u4e0b\u534a\u8eab\u306f1\u30bb\u30c3\u30c8\u3042\u305f\u308a1\u301c6\u56de\u306e\u91cd\u3081\u306e\u8a2d\u5b9a\u3067\u6700\u5927\u6319\u4e0a\u91cd\u91cf\u304c17.4%\u5897\u52a0\u3057\u3001\u90312\u56de\u884c\u3063\u305f\u5834\u5408\u306b8.5%\u5897\u52a0\u3068\u3001\u3082\u3063\u3068\u3082\u52b9\u7387\u304c\u3088\u304b\u3063\u305f\u3068\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u7b4b\u8089\u305d\u306e\u3082\u306e\u306e\u5927\u304d\u3055\u3082\u5909\u308f\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5ea7\u308a\u304c\u3061\u3060\u3063\u305f\u7537\u602725\u540d\u304c\u9ad8\u5f37\u5ea6\u306e\u7b4b\u30c8\u30ec\u30928\u9031\u9593\u884c\u3063\u305f\u7814\u7a76\u3067\u306f\u3001<strong>\u592a\u3082\u3082\u306e\u7b4b\u65ad\u9762\u7a4d\u304c13.9\u5e73\u65b9\u30bb\u30f3\u30c1\u30e1\u30fc\u30c8\u30eb\uff08\u7d049.6%\uff09\u5897\u52a0\u3057\u307e\u3057\u305f<\/strong>\u3002\u3053\u306e\u7814\u7a76\u3067\u306f\u3001\u306f\u3063\u304d\u308a\u3057\u305f\u7b4b\u80a5\u5927\u304c\u78ba\u8a8d\u3067\u304d\u305f\u306e\u306f\u3001\u958b\u59cb\u304b\u3089\u304a\u3088\u305d3\u301c4\u9031\u76ee\u4ee5\u964d\u3067\u3057\u305f\u3002\u306a\u306e\u3067<strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">\u4e00\u5ea6\u6c7a\u3081\u305f\u3089\u300c\u7d9a\u3051\u308b\u300d\u3053\u3068\u304c\u5927\u5207\u306a\u306e\u3067\u3059<\/mark><\/strong>\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u306a\u304a\u3001\u300c\u304a\u3057\u308a\uff08\u5927\u6bbf\u7b4b\uff09\u300d\u3092\u3068\u304f\u306b\u610f\u8b58\u3057\u305f\u3044\u5834\u5408\u306f\u3001\u5f8c\u8ff0\u3059\u308b\u30ef\u30a4\u30c9\u30b9\u30af\u30ef\u30c3\u30c8\u3084\u30d6\u30eb\u30ac\u30ea\u30a2\u30f3\u30b9\u30af\u30ef\u30c3\u30c8\uff08\u7247\u811a\u305a\u3064\u884c\u3046\u7a2e\u76ee\uff09\u304c\u5f79\u7acb\u3061\u307e\u3059\u3002\u8db3\u5e45\u3092\u5e83\u304f\u3068\u308b\u3068\u3001\u5927\u6bbf\u7b4b\u306e\u6d3b\u52d5\u304c\u72ed\u3044\u30b9\u30bf\u30f3\u30b9\u306b\u6bd4\u3079\u306613\u301c61%\u9ad8\u307e\u308b\u3053\u3068\u304c\u3001\u8907\u6570\u306e\u7b4b\u96fb\u56f3\uff08\u7b4b\u8089\u306e\u96fb\u6c17\u7684\u306a\u6d3b\u52d5\u3092\u6e2c\u308b\u691c\u67fb\uff09\u7814\u7a76\u3092\u307e\u3068\u3081\u305f\u5831\u544a\u3067\u793a\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uff08\u53c2\u7167\uff1a<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10101404\/\">Muscle strength gains per week are higher in the lower-body than the upper-body in resistance training experienced healthy young women, Frontiers in Physiology, 2023<\/a> \uff0f <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21409401\/\">An examination of the time course of training-induced skeletal muscle hypertrophy, European Journal of Applied Physiology, 2011<\/a> \uff0f <a href=\"https:\/\/ijspt.scholasticahq.com\/article\/94600-a-biomechanical-review-of-the-squat-exercise-implications-for-clinical-practice\">A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice, International Journal of Sports Physical Therapy, 2024<\/a>\uff09<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A1%EF%BC%9A%E8%A1%80%E7%B3%96%E5%80%A4%E3%81%AE%E6%94%B9%E5%96%84%E3%83%BB%E7%B3%96%E5%B0%BF%E7%97%85%E3%81%AE%E4%BA%88%E9%98%B2\"><\/span>\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2461\uff1a\u8840\u7cd6\u5024\u306e\u6539\u5584\u30fb\u7cd6\u5c3f\u75c5\u306e\u4e88\u9632<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"900\" height=\"900\" data-src=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP.webp\" alt=\"\" class=\"wp-image-9943 lazyload\" data-srcset=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP.webp 900w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-300x300.webp 300w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-150x150.webp 150w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-768x768.webp 768w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-400x400.webp 400w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-120x120.webp 120w\" data-sizes=\"(max-width: 900px) 100vw, 900px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 900px; --smush-placeholder-aspect-ratio: 900\/900;\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u3088\u3046\u306a\u7b4b\u30c8\u30ec\u306b\u306f\u3001\u898b\u305f\u76ee\u3060\u3051\u3067\u306a\u304f\u3001\u8840\u7cd6\u5024\u3092\u304a\u3060\u3084\u304b\u306b\u6539\u5584\u3059\u308b\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u3002\u3053\u308c\u306f\u5065\u5eb7\u8a3a\u65ad\u3067\u8840\u7cd6\u5024\u3084HbA1c\u3092\u6307\u6458\u3055\u308c\u305f\u65b9\u306b\u3068\u3063\u3066\u3001\u3046\u308c\u3057\u3044\u30dd\u30a4\u30f3\u30c8\u3067\u3059\u306d\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u7b4b\u8089\u306f\u3001\u8840\u6db2\u4e2d\u306e\u7cd6\uff08\u30d6\u30c9\u30a6\u7cd6\uff09\u3092\u305f\u304f\u3055\u3093\u53d6\u308a\u8fbc\u3093\u3067\u4f7f\u3046\u3001\u4f53\u306e\u4e2d\u3067\u6700\u5927\u306e\u300c\u7cd6\u306e\u53d7\u3051\u76bf\u300d\u3067\u3059\u3002<strong><mark style=\"background-color:#fffc00\" class=\"has-inline-color\">\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u4e0b\u534a\u8eab\u306e\u5927\u304d\u306a\u7b4b\u8089\u3092\u52d5\u304b\u3059\u3068\u3001\u305d\u306e\u7cd6\u306e\u53d7\u3051\u76bf\u304c\u5897\u3048\u3001\u8840\u7cd6\u306e\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u304c\u3088\u304f\u306a\u308b<\/mark><\/strong>\u3068\u8003\u3048\u3089\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\u578b\u7cd6\u5c3f\u75c5\u306e\u65b9\u3092\u5bfe\u8c61\u306b\u3057\u305f\u8907\u6570\u306e\u81e8\u5e8a\u8a66\u9a13\u3092\u307e\u3068\u3081\u305f\u30e1\u30bf\u89e3\u6790\uff08\u7814\u7a76\u3092\u307e\u3068\u3081\u3066\u5206\u6790\u3059\u308b\u65b9\u6cd5\uff09\u3067\u306f\u3001\u7b4b\u30c8\u30ec\u3092\u884c\u3063\u305f\u30b0\u30eb\u30fc\u30d7\u306f\u3001\u884c\u308f\u306a\u304b\u3063\u305f\u30b0\u30eb\u30fc\u30d7\u306b\u6bd4\u3079\u3066\u3001<strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">HbA1c\uff08\u30d8\u30e2\u30b0\u30ed\u30d3\u30f3\u30fb\u30a8\u30a4\u30ef\u30f3\u30b7\u30fc\uff1a\u904e\u53bb1\u301c2\u304b\u6708\u306e\u8840\u7cd6\u306e\u5e73\u5747\u3092\u8868\u3059\u6570\u5024\uff09\u304c\u304a\u3088\u305d0.39%\u4f4e\u4e0b\u3057\u305f<\/mark><\/strong>\u3068\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059\uff0895%\u4fe1\u983c\u533a\u9593 \u22120.60\u301c\u22120.18\uff09\u3002\u3053\u306e\u89e3\u6790\u306b\u306f20\u4ef6\u306e\u7814\u7a76\u30fb1172\u540d\u304c\u542b\u307e\u308c\u3001<strong>\u3068\u304f\u306b\u7b4b\u529b\u304c\u3088\u304f\u4f38\u3073\u305f\u4eba\u307b\u3069\u3001\u8840\u7cd6\u306e\u6539\u5584\u3082\u5927\u304d\u3044<\/strong>\u50be\u5411\u304c\u3042\u308a\u307e\u3057\u305f\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5225\u306e\u30e1\u30bf\u89e3\u6790\u3067\u306f\u3001\u8840\u7cd6\u306e\u6539\u5584\u304c\u3082\u3063\u3068\u3082\u5f97\u3089\u308c\u3084\u3059\u3044\u6761\u4ef6\u304c\u3044\u308f\u308c\u3066\u3044\u3066\u3001\u4ee5\u4e0b\u306e\u901a\u308a\u3068\u306a\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u3010\u8840\u7cd6\u5024\u306e\u6539\u5584\u306b\u6700\u9069\u306a\u6761\u4ef6\u3011<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u671f\u9593\uff1a12\u301c16\u9031\u9593<\/strong><\/li>\n\n\n\n<li><strong>\u5f37\u5ea6\uff1a\u6700\u5927\u6319\u4e0a\u91cd\u91cf\u306e70\u301c80%<\/strong><\/li>\n\n\n\n<li><strong>\u983b\u5ea6\u306f\u90312\u301c3\u56de<\/strong><\/li>\n\n\n\n<li><strong>1\u56de\u3042\u305f\u308a3\u30bb\u30c3\u30c8\u30011\u30bb\u30c3\u30c88\u301c10\u56de<\/strong><\/li>\n\n\n\n<li><strong>\u30bb\u30c3\u30c8\u9593\u306e\u4f11\u61a9\uff1a60\u79d2\u672a\u6e80<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u3068\u3044\u3046\u3082\u306e\u3067\u3059\u3002<strong><mark style=\"background-color:#fffc00\" class=\"has-inline-color\">\u300c\u6bce\u65e5\u30cf\u30fc\u30c9\u306b\u3084\u308b\u300d\u3053\u3068\u3088\u308a\u3082\u3001\u300c\u9069\u5ea6\u306a\u5f37\u3055\u3067\u3001\u9031\u306b2\u301c3\u56de\u30013\u304b\u6708\u7d9a\u3051\u308b\u300d\u3053\u3068\u304c\u5927\u5207<\/mark><\/strong>\u3060\u3068\u308f\u304b\u308a\u307e\u3059\u306d\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u305f\u3060\u3057\u3001\u52b9\u679c\u306f\u304a\u3060\u3084\u304b\u3067\u3001\u3053\u308c\u306f\u7cd6\u5c3f\u75c5\u306e\u304a\u85ac\u306e\u4ee3\u308f\u308a\u306b\u306a\u308b\u3082\u306e\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u6cbb\u7642\u4e2d\u306e\u65b9\u306f\u3001\u81ea\u5df1\u5224\u65ad\u3067\u304a\u85ac\u3092\u6e1b\u3089\u3057\u305f\u308a\u305b\u305a\u3001\u4e3b\u6cbb\u533b\u306b\u76f8\u8ac7\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u8840\u7cd6\u304c\u6c17\u306b\u306a\u308b\u65b9\u306f\u3001\u5f53\u9662\u306e<a href=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/column\/\">\u751f\u6d3b\u7fd2\u6163\u75c5\u306e\u30b3\u30e9\u30e0<\/a>\u3082\u3042\u308f\u305b\u3066\u3054\u89a7\u304f\u3060\u3055\u3044\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uff08\u53c2\u7167\uff1a<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8915309\/\">Effect of resistance training on HbA1c in adults with type 2 diabetes mellitus and the moderating effect of changes in muscular strength, BMJ Open Diabetes Research &amp; Care, 2022<\/a> \uff0f <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10561623\/\">Dose-response relationships of resistance training in Type 2 diabetes mellitus: a meta-analysis of RCTs, 2023<\/a>\uff09<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A2%EF%BC%9A%E8%A1%80%E5%9C%A7%E3%82%92%E4%B8%8B%E3%81%92%E3%82%8B%E5%83%8D%E3%81%8D\"><\/span>\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2462\uff1a\u8840\u5727\u3092\u4e0b\u3052\u308b\u50cd\u304d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"900\" height=\"900\" data-src=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-1.webp\" alt=\"\" class=\"wp-image-9944 lazyload\" data-srcset=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-1.webp 900w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-1-300x300.webp 300w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-1-150x150.webp 150w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-1-768x768.webp 768w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-1-400x400.webp 400w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-1-120x120.webp 120w\" data-sizes=\"(max-width: 900px) 100vw, 900px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 900px; --smush-placeholder-aspect-ratio: 900\/900;\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u30b9\u30af\u30ef\u30c3\u30c8\u306a\u3069\u306e\u7b4b\u30c8\u30ec\u306f\u3001\u8840\u5727\u306b\u5bfe\u3057\u3066\u3082\u3088\u3044\u5f71\u97ff\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u591a\u304f\u306e\u7814\u7a76\u3092\u307e\u3068\u3081\u305f\u8ad6\u6587\u3067\u306f\u3001\u52d5\u304d\u306e\u3042\u308b\u4e00\u822c\u7684\u306a\u7b4b\u30c8\u30ec\uff08\u30b9\u30af\u30ef\u30c3\u30c8\u306a\u3069\uff09\u3092\u7d9a\u3051\u308b\u3053\u3068\u3067\u3001<strong><mark style=\"background-color:#fffc00\" class=\"has-inline-color\">\u5b89\u9759\u6642\u306e\u4e0a\u306e\u8840\u5727\uff08\u53ce\u7e2e\u671f\u8840\u5727\uff09\u304c1.8mmHg\u3001\u4e0b\u306e\u8840\u5727\uff08\u62e1\u5f35\u671f\u8840\u5727\uff09\u304c3.2mmHg<\/mark><\/strong>\u4e0b\u304c\u3063\u305f\u3068\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p 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has-vivid-red-color\">\u904b\u52d5\u4e2d\u306e\u6700\u9ad8\u8840\u5727\u306f191\u301c212mmHg\u306b\u9054\u3057\u305f<\/mark><\/strong>\u3068\u5831\u544a\u3055\u308c\u3066\u304a\u308a\u3001\u606f\u3092\u6b62\u3081\u3066\u3044\u304d\u3080\u3068\u3001\u3053\u306e\u4e0a\u6607\u306f\u3055\u3089\u306b\u5927\u304d\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u9ad8\u8840\u5727\u306e\u3042\u308b\u65b9\u3084\u3001\u8840\u5727\u306e\u304a\u85ac\u3092\u98f2\u3093\u3067\u3044\u308b\u65b9\u306f\u3001\u300c\u606f\u3092\u6b62\u3081\u306a\u3044\u300d\u300c\u8efd\u3044\u5f37\u3055\u304b\u3089\u59cb\u3081\u308b\u300d\u3053\u3068\u304c\u5927\u5207\u3067\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uff08\u53c2\u7167\uff1a<a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/jaha.112.004473\">Exercise Training for Blood Pressure: A Systematic Review and Meta-analysis, Journal of the American Heart Association, 2013<\/a> \uff0f <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37115856\/\">Exercise characteristics and blood pressure reduction after combined aerobic and resistance training, 2023<\/a> \uff0f <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/tsm2.102\">Intra-arterial blood pressure traits during and after heavy resistance exercise in healthy males, Translational Sports Medicine, 2019<\/a>\uff09<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A3%EF%BC%9A%E9%AA%A8%E3%82%92%E5%BC%B7%E3%81%8F%E3%81%99%E3%82%8B%EF%BC%88%E9%AA%A8%E7%B2%97%E3%81%97%E3%82%87%E3%81%86%E7%97%87%E3%81%AE%E4%BA%88%E9%98%B2%E3%83%BB%E3%81%A8%E3%81%8F%E3%81%AB50%E4%BB%A3%E5%A5%B3%E6%80%A7%EF%BC%89\"><\/span>\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2463\uff1a\u9aa8\u3092\u5f37\u304f\u3059\u308b\uff08\u9aa8\u7c97\u3057\u3087\u3046\u75c7\u306e\u4e88\u9632\u30fb\u3068\u304f\u306b50\u4ee3\u5973\u6027\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"900\" height=\"900\" data-src=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-2.webp\" alt=\"\" class=\"wp-image-9947 lazyload\" data-srcset=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-2.webp 900w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-2-300x300.webp 300w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-2-150x150.webp 150w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-2-768x768.webp 768w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-2-400x400.webp 400w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-2-120x120.webp 120w\" data-sizes=\"(max-width: 900px) 100vw, 900px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 900px; --smush-placeholder-aspect-ratio: 900\/900;\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u30b9\u30af\u30ef\u30c3\u30c8\u306f\u3001<strong><mark style=\"background-color:#fffc00\" class=\"has-inline-color\">\u7b4b\u8089\u3060\u3051\u3067\u306a\u304f\u9aa8\u306b\u3082\u3088\u3044\u523a\u6fc0\u3092\u4e0e\u3048\u307e\u3059<\/mark><\/strong>\u3002\u9aa8\u306f\u3001\u8ca0\u8377\uff08\u91cd\u3055\uff09\u304c\u304b\u304b\u308b\u3068\u3001\u305d\u308c\u306b\u5fdc\u3058\u3066\u5f37\u304f\u306a\u308d\u3046\u3068\u3059\u308b\u6027\u8cea\u304c\u3042\u308b\u305f\u3081\u3067\u3059\u3002<\/p>\n\n\n\n<p 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class=\"wp-block-paragraph\">19\u4ef6\u306e\u7814\u7a76\u30fb919\u540d\u3092\u6bd4\u8f03\u3057\u305f\u89e3\u6790\u3067\u306f\u3001<strong>\u4e2d\u304f\u3089\u3044\u306e\u5f37\u3055\u306e\u7b4b\u30c8\u30ec\u3092\u90313\u56de\u884c\u3046\u65b9\u6cd5\u304c\u3001\u8170\u690e\u306e\u9aa8\u5bc6\u5ea6\u3092\u9ad8\u3081\u308b\u3046\u3048\u3067\u3082\u3063\u3068\u3082\u52b9\u679c\u7684<\/strong>\u3067\u3001\u671f\u9593\u306f48\u9031\uff08\u7d041\u5e74\uff09\u4ee5\u5185\u3067\u3082\u5341\u5206\u306a\u52b9\u679c\u304c\u5f97\u3089\u308c\u308b\u3068\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u3082\u3061\u308d\u3093\u3001\u9aa8\u306e\u5065\u5eb7\u306b\u306f\u30ab\u30eb\u30b7\u30a6\u30e0\u3084\u30d3\u30bf\u30df\u30f3D\u3001\u305f\u3093\u3071\u304f\u8cea\u3068\u3044\u3063\u305f\u6804\u990a\u3082\u6b20\u304b\u305b\u307e\u305b\u3093\u3002\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u3088\u3046\u306a\u300c\u81ea\u5206\u306e\u4f53\u91cd\u3092\u652f\u3048\u308b\u904b\u52d5\uff08\u8377\u91cd\u904b\u52d5\uff09\u300d\u3068\u3001\u30d0\u30e9\u30f3\u30b9\u306e\u3088\u3044\u98df\u4e8b\u3092\u7d44\u307f\u5408\u308f\u305b\u308b\u3053\u3068\u304c\u3001\u9aa8\u3092\u5b88\u308b\u57fa\u672c\u3067\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u305f\u3060\u3057\u3001\u3059\u3067\u306b\u9aa8\u7c97\u3057\u3087\u3046\u75c7\u3068\u8a3a\u65ad\u3055\u308c\u3066\u3044\u308b\u65b9\u3084\u3001\u9aa8\u5bc6\u5ea6\u304c\u304b\u306a\u308a\u4f4e\u3044\u65b9\u306f\u3001\u6025\u306b\u5f37\u3044\u8ca0\u8377\u3092\u304b\u3051\u308b\u3068\u9aa8\u6298\u306e\u5fc3\u914d\u304c\u3042\u308a\u307e\u3059\u3002\u305c\u3072\u9aa8\u7c97\u3057\u3087\u3046\u75c7\u304c\u5fc3\u914d\u306a\u65b9\u306f\u3001\u307e\u305a\u9aa8\u5bc6\u5ea6\u3092\u6e2c\u308b\u3053\u3068\u304b\u3089\u59cb\u3081\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uff08\u53c2\u7167\uff1a<a href=\"https:\/\/link.springer.com\/article\/10.1186\/s13018-025-05890-1\">Optimal resistance training parameters for improving bone mineral density in postmenopausal women, Journal of Orthopaedic Surgery and Research, 2025<\/a> \uff0f <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7325605\/\">Effect of Exercise Training on Bone Mineral Density in Post-menopausal Women: A Systematic Review and Meta-Analysis, 2020<\/a> \uff0f <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9941565\/\">Comparative efficacy of different resistance training protocols on bone mineral density in postmenopausal women: a network meta-analysis, 2023<\/a>\uff09<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AE%E5%8A%B9%E6%9E%9C%E2%91%A4%EF%BC%9A%E3%83%A1%E3%83%B3%E3%82%BF%E3%83%AB%E3%83%BB%E6%B0%97%E5%88%86%E3%82%92%E3%81%A8%E3%81%A8%E3%81%AE%E3%81%88%E3%82%8B%EF%BC%88%E3%81%86%E3%81%A4%E3%83%BB%E4%B8%8D%E5%AE%89%EF%BC%89\"><\/span>\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u52b9\u679c\u2464\uff1a\u30e1\u30f3\u30bf\u30eb\u30fb\u6c17\u5206\u3092\u3068\u3068\u306e\u3048\u308b\uff08\u3046\u3064\u30fb\u4e0d\u5b89\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"900\" height=\"900\" data-src=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-3.webp\" alt=\"\" class=\"wp-image-9948 lazyload\" data-srcset=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-3.webp 900w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-3-300x300.webp 300w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-3-150x150.webp 150w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-3-768x768.webp 768w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-3-400x400.webp 400w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-3-120x120.webp 120w\" data-sizes=\"(max-width: 900px) 100vw, 900px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 900px; 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class=\"has-inline-color\">\u7b4b\u30c8\u30ec\u3092\u884c\u3063\u305f\u4eba\u306f\u3001\u884c\u308f\u306a\u304b\u3063\u305f\u4eba\u306b\u6bd4\u3079\u3066\u3001\u6c17\u5206\u306e\u843d\u3061\u8fbc\u307f\uff08\u6291\u3046\u3064\u75c7\u72b6\uff09\u304c\u6709\u610f\u306b\u3084\u308f\u3089\u3044\u3060<\/mark><\/strong>\u3068\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059\uff08\u52b9\u679c\u91cf0.66\u300195%\u4fe1\u983c\u533a\u95930.48\u301c0.83\uff09\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u3053\u306e\u8ad6\u6587\u3067\u306f\u3001\u306f\u3063\u304d\u308a\u3068\u5b9f\u611f\u3067\u304d\u308b\u6539\u5584\u30921\u4eba\u306b\u5f97\u308b\u305f\u3081\u306b\u5fc5\u8981\u306a\u4eba\u6570\uff08\u6cbb\u7642\u5fc5\u8981\u6570\uff09\u306f4\u4eba\u3068\u8a08\u7b97\u3055\u308c\u3066\u304a\u308a\u3001<strong>4\u4eba\u304c\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u306f\u3058\u3081\u3068\u3057\u305f\u7b4b\u30c8\u30ec\u306b\u53d6\u308a\u7d44\u3081\u30701\u4eba\u306b\u306f\u3063\u304d\u308a\u3068\u3057\u305f\u6539\u5584\u304c\u671f\u5f85\u3067\u304d\u308b<\/strong>\u3001\u3068\u3044\u3046\u898f\u6a21\u611f\u3067\u3059\u3002\u5b9f\u306f\u3001\u3053\u306e\u6570\u5b57\u3001\u6297\u3046\u3064\u85ac\u3092\u98f2\u3080\u306e\u3068\u540c\u3058\u304f\u3089\u3044\u30b9\u30b4\u30a4\u52b9\u679c\u306a\u3093\u3067\u3059\u3088\u3002<\/p>\n\n\n\n<p 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class=\"wp-block-paragraph\">\u306a\u306e\u3067\u3001\u300c\u307e\u3060\u85ac\u3092\u98f2\u3080\u5fc5\u8981\u306f\u306a\u3044\u3051\u3069\u3001\u4e0d\u5b89\u3092\u62b1\u3048\u3084\u3059\u3044\u300d\u3068\u3044\u3046\u65b9\u306f\u305c\u3072\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u306f\u3058\u3081\u3068\u3057\u305f\u904b\u52d5\u7fd2\u6163\u3092\u304a\u3059\u3059\u3081\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u3067\u306f\u306a\u305c\u30b9\u30af\u30ef\u30c3\u30c8\u304c\u30e1\u30f3\u30bf\u30eb\u306b\u52b9\u679c\u3092\u767a\u63ee\u3059\u308b\u306e\u304b\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u306f\u3063\u304d\u308a\u3068\u3057\u305f\u3057\u304f\u307f\u306f\u307e\u3060\u7814\u7a76\u9014\u4e0a\u3067\u3059\u304c\u3001\u904b\u52d5\u306b\u3088\u308b\u8133\u5185\u7269\u8cea\u306e\u5909\u5316\u3084\u3001\u300c\u4eca\u65e5\u306f\u904b\u52d5\u3067\u304d\u305f\u300d\u3068\u3044\u3046\u9054\u6210\u611f\u30fb\u81ea\u5df1\u52b9\u529b\u611f\uff08\u81ea\u5206\u306b\u3082\u3067\u304d\u308b\u3068\u3044\u3046\u611f\u899a\uff09\u304c\u95a2\u4fc2\u3057\u3066\u3044\u308b\u3068\u8003\u3048\u3089\u308c\u3066\u3044\u307e\u3059\u3002\u6c17\u5206\u304c\u6c88\u307f\u304c\u3061\u306a\u3068\u304d\u3001\u3044\u304d\u306a\u308a\u9577\u3044\u904b\u52d5\u306f\u96e3\u3057\u304f\u3066\u3082\u3001\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u6570\u56de\u304b\u3089\u59cb\u3081\u3066\u307f\u308b\u306e\u306f\u3001\u3053\u3053\u308d\u306e\u9762\u3067\u3082\u610f\u5473\u306e\u3042\u308b\u4e00\u6b69\u3067\u3059\u3002\u305f\u3060\u3057\u3001\u6c17\u5206\u306e\u843d\u3061\u8fbc\u307f\u304c\u5f37\u304f\u9577\u304f\u7d9a\u304f\u5834\u5408\u306f\u3001\u904b\u52d5\u3060\u3051\u3067\u62b1\u3048\u8fbc\u307e\u305a\u3001\u533b\u7642\u6a5f\u95a2\u306b\u3054\u76f8\u8ac7\u304f\u3060\u3055\u3044\u3002\u5f53\u9662\u3067\u306f\u5fc3\u306e\u4e0d\u8abf\u306e\u76f8\u8ac7\u306b\u3082\u5bfe\u5fdc\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uff08\u53c2\u7167\uff1a<a href=\"https:\/\/jamanetwork.com\/journals\/jamapsychiatry\/fullarticle\/2680311\">Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of RCTs, JAMA Psychiatry, 2018<\/a> \uff0f <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-017-0769-0\">The Effects of Resistance Exercise Training on Anxiety: A Meta-analysis and Meta-regression Analysis of RCTs, Sports Medicine, 2017<\/a>\uff09<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%A7%E3%80%8C%E3%81%8A%E8%85%B9%E3%80%8D%E3%81%AF%E3%81%B8%E3%81%93%E3%82%80%EF%BC%9F\"><\/span>\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u300c\u304a\u8179\u300d\u306f\u3078\u3053\u3080\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"900\" height=\"900\" data-src=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-4.webp\" alt=\"\" class=\"wp-image-9949 lazyload\" data-srcset=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-4.webp 900w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-4-300x300.webp 300w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-4-150x150.webp 150w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-4-768x768.webp 768w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-4-400x400.webp 400w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-4-120x120.webp 120w\" data-sizes=\"(max-width: 900px) 100vw, 900px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 900px; --smush-placeholder-aspect-ratio: 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class=\"has-inline-color\">\u5185\u81d3\u8102\u80aa\u3084\u8179\u56f2\u3092\u542b\u3080\u751f\u6d3b\u7fd2\u6163\u75c5\u306e\u6307\u6a19\u304c\u6539\u5584\u3059\u308b\u3053\u3068\u304c\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059<\/mark><\/strong>\u3002\u307e\u305f\u3001\u7b4b\u8089\u91cf\u304c\u5897\u3048\u308b\u3068\u59ff\u52e2\u304c\u5b89\u5b9a\u3057\u3001\u898b\u305f\u76ee\u304c\u5f15\u304d\u7de0\u307e\u3063\u3066\u898b\u3048\u308b\u52b9\u679c\u3082\u3042\u308b\u3067\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u3064\u307e\u308a\u3001\u300c\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u304a\u8179\u3060\u3051\u3092\u3078\u3053\u307e\u305b\u308b\u300d\u306e\u3067\u306f\u306a\u304f\u3001\u300c<strong>\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u4ee3\u8b1d\u3092\u4e0a\u3052\u3064\u3064\u3001\u98df\u4e8b\u306e\u898b\u76f4\u3057\u3067\u5168\u4f53\u306e\u8102\u80aa\u3092\u6e1b\u3089\u3059<\/strong>\u300d\u306e\u304c\u6b63\u3057\u3044\u8003\u3048\u65b9\u3067\u3059\u3002\u304a\u8179\u307e\u308f\u308a\u30fb\u5185\u81d3\u8102\u80aa\u304c\u6c17\u306b\u306a\u308b\u65b9\u306f\u3001\u904b\u52d5\u306b\u52a0\u3048\u3066\u98df\u4e8b\u306e\u30d0\u30e9\u30f3\u30b9\u3092\u6574\u3048\u308b\u3053\u3068\u304b\u3089\u306f\u3058\u3081\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uff08\u53c2\u7167\uff1a<a href=\"https:\/\/www.researchgate.net\/publication\/355379614_A_proposed_model_to_test_the_hypothesis_of_exercise-induced_localized_fat_reduction_spot_reduction_including_a_systematic_review_with_meta-analysis\">A proposed model to test the hypothesis of exercise-induced localized fat reduction (spot reduction), including a systematic review with meta-analysis, Human Movement, 2021<\/a> \uff0f <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37115856\/\">Exercise characteristics and blood pressure reduction after combined aerobic and resistance training, 2023<\/a>\uff09<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%A5%B3%E6%80%A7%E3%81%A8%E7%94%B7%E6%80%A7%E3%81%AE%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E5%8A%B9%E6%9E%9C%E3%81%AE%E9%81%95%E3%81%84\"><\/span>\u5973\u6027\u3068\u7537\u6027\u306e\u30b9\u30af\u30ef\u30c3\u30c8\u52b9\u679c\u306e\u9055\u3044<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"900\" height=\"675\" data-src=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/\u30b9\u30af\u30ef\u30c3\u30c8-1.webp\" alt=\"\" class=\"wp-image-9950 lazyload\" data-srcset=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/\u30b9\u30af\u30ef\u30c3\u30c8-1.webp 900w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/\u30b9\u30af\u30ef\u30c3\u30c8-1-300x225.webp 300w, https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/\u30b9\u30af\u30ef\u30c3\u30c8-1-768x576.webp 768w\" data-sizes=\"(max-width: 900px) 100vw, 900px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 900px; --smush-placeholder-aspect-ratio: 900\/675;\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u57fa\u672c\u7684\u306a\u52b9\u679c\uff08\u4e0b\u534a\u8eab\u306e\u7b4b\u529b\u30a2\u30c3\u30d7\u3001\u8840\u7cd6\u30fb\u8840\u5727\u306e\u6539\u5584\u3001\u7b4b\u8089\u91cf\u306e\u7dad\u6301\u306a\u3069\uff09\u306f\u3001\u5973\u6027\u3067\u3082\u7537\u6027\u3067\u3082\u5171\u901a\u3067\u3059\u3002\u305d\u306e\u3046\u3048\u3067\u3001\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u5f97\u3089\u308c\u308b\u52b9\u679c\u9055\u3044\u3092\u6574\u7406\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u307e\u305a\u77e5\u3063\u3066\u304a\u3044\u3066\u3044\u305f\u3060\u304d\u305f\u3044\u306e\u306f\u3001<strong><mark style=\"background-color:#fffc00\" class=\"has-inline-color\">\u300c\u7b4b\u8089\u306e\u3064\u304d\u3084\u3059\u3055\u300d\u306b\u7537\u5973\u3067\u5927\u304d\u306a\u5dee\u306f\u306a\u3044<\/mark><\/strong>\u3001\u3068\u3044\u3046\u3053\u3068\u3067\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u540c\u3058\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3063\u305f\u7537\u5973\u3092\u6bd4\u3079\u305f\u7d0430\u4ef6\u306e\u7814\u7a76\u3092\u307e\u3068\u3081\u305f\u89e3\u6790\u3067\u306f\u3001\u7b4b\u8089\u91cf\u306e\u5897\u52a0\u3092\u300c\u3082\u3068\u306e\u72b6\u614b\u304b\u3089\u306e\u4f38\u3073\u7387\u300d\u3067\u6bd4\u3079\u308b\u3068\u3001<strong>\u7537\u5973\u5dee\u306f\u308f\u305a\u304b0.69%\u3067\u3001\u307b\u307c\u540c<\/strong>\u7b49\u3067\u3057\u305f\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f53\u683c\u306e\u5206\u3060\u3051\u7d76\u5bfe\u91cf\u3067\u306f\u7537\u6027\u304c\u4e0a\u56de\u308a\u307e\u3059\u304c\u3001\u305d\u308c\u306f\u4e3b\u306b\u4e0a\u534a\u8eab\u3067\u306e\u9055\u3044\u3067\u3001\u4e0b\u534a\u8eab\u3067\u306f\u5dee\u304c\u307b\u3068\u3093\u3069\u3042\u308a\u307e\u305b\u3093\u3067\u3057\u305f\u3002\u7b4b\u529b\u306b\u3064\u3044\u3066\u3082\u3001\u5973\u6027\u306f\u4e0a\u534a\u8eab\u306e\u4f38\u3073\u7387\u304c\u7537\u6027\u3088\u308a\u5927\u304d\u304f\u3001\u4e0b\u534a\u8eab\u306f\u540c\u7b49\u3068\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u9ad8\u9f62\u8005\u3092\u5bfe\u8c61\u306b\u3057\u305f\u89e3\u6790\u3067\u3082\u3001\u7d76\u5bfe\u7684\u306a\u5897\u52a0\u306f\u7537\u6027\u304c\u3001\u4f38\u3073\u7387\u3067\u306f\u5973\u6027\u304c\u4e0a\u56de\u308b\u50be\u5411\u304c\u793a\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u305d\u306e\u4e0a\u3067\u3001\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u7537\u5973\u3067\u307f\u305f\u52b9\u679c\u306e\u9055\u3044\u306f\u6b21\u306e\u901a\u308a\u3067\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u3010\u5973\u6027\u306e\u30b9\u30af\u30ef\u30c3\u30c8\u52b9\u679c\u3011<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u30d2\u30c3\u30d7\u30a2\u30c3\u30d7\u30fb\u4e0b\u534a\u8eab\u306e\u5f15\u304d\u7de0\u3081<\/strong>\uff1a\u8db3\u5e45\u3092\u5e83\u304f\u3068\u308b\u30ef\u30a4\u30c9\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u306f\u3001\u5927\u6bbf\u7b4b\u306e\u6d3b\u52d5\u304c13\u301c61%\u9ad8\u307e\u308b\u3068\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u300c\u30e0\u30ad\u30e0\u30ad\u306b\u306a\u308b\u306e\u3067\u306f\u300d\u3068\u5fc3\u914d\u3055\u308c\u308b\u65b9\u3082\u3044\u307e\u3059\u304c\u3001\u4e0b\u534a\u8eab\u306e\u7b4b\u8089\u91cf\u306e\u4f38\u3073\u7387\u306f\u7537\u5973\u3067\u540c\u7b49\u3067\u3082\u3001\u5973\u6027\u306f\u7b4b\u8089\u3092\u5927\u304d\u304f\u3059\u308b\u30db\u30eb\u30e2\u30f3\uff08\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\uff09\u304c\u5c11\u306a\u3044\u305f\u3081\u7d76\u5bfe\u7684\u306a\u592a\u3055\u306e\u5909\u5316\u306f\u5c0f\u3055\u304f\u3001\u5f15\u304d\u7de0\u307e\u3063\u3066\u898b\u3048\u308b\u3053\u3068\u304c\u591a\u3044\u3067\u3059\u3002<\/li>\n\n\n\n<li><strong>\u9aa8\u306e\u5065\u5eb7<\/strong>\uff1a\u9589\u7d4c\u5f8c\u306e\u5973\u6027\u3067\u306f\u3001\u7b4b\u30c8\u30ec\u3067\u8170\u690e\u306e\u9aa8\u5bc6\u5ea6\u304c\u6709\u610f\u306b\u6539\u5584\u3057\u307e\u3059\uff08\u6a19\u6e96\u5316\u5e73\u5747\u5dee0.88\uff09\u300250\u4ee3\u4ee5\u964d\u306e\u5973\u6027\u306b\u3068\u3063\u3066\u9aa8\u3092\u5b88\u308b\u904b\u52d5\u3068\u3057\u3066\u306e\u4fa1\u5024\u304c\u5927\u304d\u3044\u3068\u3044\u3048\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u51b7\u3048\u30fb\u3080\u304f\u307f\u5bfe\u7b56<\/strong>\uff1a\u4e0b\u534a\u8eab\u306e\u7b4b\u8089\u306f\u8840\u6db2\u3092\u5fc3\u81d3\u306b\u623b\u3059\u30dd\u30f3\u30d7\u306e\u5f79\u5272\u304c\u3042\u308a\u3001\u935b\u3048\u308b\u3053\u3068\u3067\u8840\u306e\u3081\u3050\u308a\u3092\u52a9\u3051\u308b\u3053\u3068\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u3010\u7537\u6027\u306e\u30b9\u30af\u30ef\u30c3\u30c8\u52b9\u679c\u3011<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u7b4b\u8089\u91cf\u30fb\u57fa\u790e\u4ee3\u8b1d\u306e\u7dad\u6301<\/strong>\uff1a8\u9031\u9593\u306e\u9ad8\u5f37\u5ea6\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u592a\u3082\u3082\u306e\u7b4b\u65ad\u9762\u7a4d\u304c\u7d049.6%\u5897\u3048\u305f\u3068\u3044\u3046\u5831\u544a\u304c\u3042\u308b\u3088\u3046\u306b\u3001\u4e0b\u534a\u8eab\u3092\u935b\u3048\u308b\u3068\u5168\u8eab\u306e\u4ee3\u8b1d\u304c\u4fdd\u305f\u308c\u3001\u3044\u308f\u3086\u308b\u4e2d\u5e74\u592a\u308a\u306e\u5bfe\u7b56\u306b\u306a\u308a\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>\u751f\u6d3b\u7fd2\u6163\u75c5\u306e\u4e88\u9632<\/strong>\uff1a\u8840\u7cd6\uff08HbA1c\u304c\u5e73\u57470.39%\u4f4e\u4e0b\uff09\u3001\u8840\u5727\uff08\u4e0a\u306e\u8840\u5727\u304c1.8mmHg\u4f4e\u4e0b\uff09\u306a\u3069\u3001\u50cd\u304d\u76db\u308a\u306b\u5897\u3048\u308b\u751f\u6d3b\u7fd2\u6163\u75c5\u306e\u30ea\u30b9\u30af\u3078\u306e\u5bfe\u7b56\u3068\u3057\u3066\u5f79\u7acb\u3061\u307e\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u306a\u304a\u3001<strong>\u300c\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u7537\u6027\u30db\u30eb\u30e2\u30f3\uff08\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\uff09\u304c\u5897\u3048\u308b\u300d\u3068\u3044\u3046\u8a71\u3082\u3042\u308a\u307e\u3059\u304c\u3001\u904b\u52d5\u76f4\u5f8c\u306b\u4e00\u6642\u7684\u306b\u30db\u30eb\u30e2\u30f3\u304c\u5909\u52d5\u3059\u308b\u3053\u3068\u306f\u3042\u3063\u3066\u3082\u3001\u305d\u308c\u304c\u7b4b\u8089\u3084\u5065\u5eb7\u306b\u9577\u671f\u7684\u306a\u5927\u304d\u3044\u52b9\u679c\u3092\u3082\u305f\u3089\u3059\u3068\u3044\u3046\u78ba\u304b\u306a\u8a3c\u62e0\u306f\u9650\u3089\u308c\u3066\u3044\u307e\u3059\u3002<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u904e\u5ea6\u306a\u671f\u5f85\u306f\u305b\u305a\u3001\u300c\u4e0b\u534a\u8eab\u3092\u935b\u3048\u308b\u3053\u3068\u3067\u5f97\u3089\u308c\u308b\u78ba\u304b\u306a\u52b9\u679c\u300d\u3092\u4e2d\u5fc3\u306b\u8003\u3048\u308b\u306e\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\uff08\u53c2\u7167\uff1a<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11869894\/\">Sex differences in absolute and relative changes in muscle size following resistance training in healthy adults: a systematic review with Bayesian meta-analysis, PeerJ, 2025<\/a> \uff0f <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1568163723001824\">Evaluation of sex-based differences in resistance exercise training-induced changes in muscle mass, strength, and physical performance in healthy older adults, Ageing Research Reviews, 2023<\/a> \uff0f <a href=\"https:\/\/ijspt.scholasticahq.com\/article\/94600-a-biomechanical-review-of-the-squat-exercise-implications-for-clinical-practice\">A Biomechanical Review of the Squat Exercise, International Journal of Sports Physical Therapy, 2024<\/a>\uff09<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E3%82%B9%E3%82%AF%E3%83%AF%E3%83%83%E3%83%88%E3%81%AF%E3%81%84%E3%81%A4%E3%81%8B%E3%82%89%E5%8A%B9%E6%9E%9C%E3%81%8C%E5%87%BA%E3%82%8B%EF%BC%9F\"><\/span>\u30b9\u30af\u30ef\u30c3\u30c8\u306f\u3044\u3064\u304b\u3089\u52b9\u679c\u304c\u51fa\u308b\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"900\" height=\"900\" data-src=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-5.webp\" alt=\"\" class=\"wp-image-9951 lazyload\" data-srcset=\"https:\/\/soujinkai.or.jp\/himawariNaiHifu\/wp-content\/uploads\/2026\/07\/HP-5.webp 900w, 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