{"id":979,"date":"2025-06-30T09:06:24","date_gmt":"2025-06-30T00:06:24","guid":{"rendered":"https:\/\/focs.jp\/conditioning\/?post_type=blog&#038;p=979"},"modified":"2025-07-07T13:14:59","modified_gmt":"2025-07-07T04:14:59","slug":"%e3%82%b9%e3%83%9d%e3%83%bc%e3%83%84%e3%81%a7%e3%82%88%e3%81%8f%e3%81%82%e3%82%8b%e3%80%8c%e6%89%93%e6%92%b2%e3%80%8d%e3%81%9d%e3%81%ae%e3%81%be%e3%81%be%e3%81%ab%e3%81%97%e3%81%a6%e3%81%84%e3%81%be","status":"publish","type":"blog","link":"https:\/\/focs.jp\/conditioning\/blog\/979\/","title":{"rendered":"\u30b9\u30dd\u30fc\u30c4\u3067\u3088\u304f\u3042\u308b\u300c\u6253\u64b2\u300d\u305d\u306e\u307e\u307e\u306b\u3057\u3066\u3044\u307e\u305b\u3093\u304b\uff1f\u3010\u5ddd\u5d0e\u5e02\u5143\u4f4f\u5409\uff5c\u30d5\u30a9\u30c3\u30af\u30b9\u937c\u7078\u6cbb\u7642\u5ba4\u3011"},"content":{"rendered":"<p data-start=\"156\" 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data-start=\"300\" data-end=\"378\">\u4eca\u56de\u306f\u3001<strong data-start=\"304\" data-end=\"334\">\u6253\u64b2\u3092\u653e\u7f6e\u3059\u308b\u30ea\u30b9\u30af\u3001\u521d\u671f\u5bfe\u5fdc\u3001\u6cbb\u7642\u30fb\u30c6\u30fc\u30d4\u30f3\u30b0\u65b9\u6cd5<\/strong>\u306b\u3064\u3044\u3066\u3001<strong data-start=\"339\" data-end=\"360\">\u5ddd\u5d0e\u5e02\u5143\u4f4f\u5409\u306e\u30d5\u30a9\u30c3\u30af\u30b9\u937c\u7078\u6cbb\u7642\u5ba4<\/strong>\u306e\u8996\u70b9\u304b\u3089\u308f\u304b\u308a\u3084\u3059\u304f\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n<hr data-start=\"380\" data-end=\"383\" \/>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_16 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">\u76ee\u6b21<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/focs.jp\/conditioning\/blog\/979\/#%E2%97%86_%E6%89%93%E6%92%B2%E3%81%A3%E3%81%A6%E3%81%A9%E3%82%93%E3%81%AA%E3%82%B1%E3%82%AC%EF%BC%9F\" title=\"\u25c6 \u6253\u64b2\u3063\u3066\u3069\u3093\u306a\u30b1\u30ac\uff1f\">\u25c6 \u6253\u64b2\u3063\u3066\u3069\u3093\u306a\u30b1\u30ac\uff1f<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/focs.jp\/conditioning\/blog\/979\/#%E2%97%86_%E6%94%BE%E3%81%A3%E3%81%A6%E3%81%8A%E3%81%8F%E3%81%A8%E3%81%A9%E3%81%86%E3%81%AA%E3%82%8B%E3%81%AE%EF%BC%9F\" title=\"\u25c6 \u653e\u3063\u3066\u304a\u304f\u3068\u3069\u3046\u306a\u308b\u306e\uff1f\">\u25c6 \u653e\u3063\u3066\u304a\u304f\u3068\u3069\u3046\u306a\u308b\u306e\uff1f<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/focs.jp\/conditioning\/blog\/979\/#%E2%97%86_%E6%89%93%E6%92%B2%E3%81%97%E3%81%9F%E6%99%82%E3%81%AE%E6%AD%A3%E3%81%97%E3%81%84%E5%88%9D%E6%9C%9F%E5%AF%BE%E5%BF%9C%E3%80%8CRICE%E5%87%A6%E7%BD%AE%E3%80%8D\" title=\"\u25c6 \u6253\u64b2\u3057\u305f\u6642\u306e\u6b63\u3057\u3044\u521d\u671f\u5bfe\u5fdc\u300cRICE\u51e6\u7f6e\u300d\">\u25c6 \u6253\u64b2\u3057\u305f\u6642\u306e\u6b63\u3057\u3044\u521d\u671f\u5bfe\u5fdc\u300cRICE\u51e6\u7f6e\u300d<\/a><ul class=\"ez-toc-list-level-4\"><li class=\"ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/focs.jp\/conditioning\/blog\/979\/#R%EF%BC%9ARest%EF%BC%88%E5%AE%89%E9%9D%99%EF%BC%89\" title=\"R\uff1aRest\uff08\u5b89\u9759\uff09\">R\uff1aRest\uff08\u5b89\u9759\uff09<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/focs.jp\/conditioning\/blog\/979\/#I%EF%BC%9AIce%EF%BC%88%E5%86%B7%E5%8D%B4%EF%BC%89\" title=\"I\uff1aIce\uff08\u51b7\u5374\uff09\">I\uff1aIce\uff08\u51b7\u5374\uff09<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/focs.jp\/conditioning\/blog\/979\/#C%EF%BC%9ACompression%EF%BC%88%E5%9C%A7%E8%BF%AB%EF%BC%89\" title=\"C\uff1aCompression\uff08\u5727\u8feb\uff09\">C\uff1aCompression\uff08\u5727\u8feb\uff09<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/focs.jp\/conditioning\/blog\/979\/#E%EF%BC%9AElevation%EF%BC%88%E6%8C%99%E4%B8%8A%EF%BC%89\" title=\"E\uff1aElevation\uff08\u6319\u4e0a\uff09\">E\uff1aElevation\uff08\u6319\u4e0a\uff09<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/focs.jp\/conditioning\/blog\/979\/#%E2%97%86_%E5%B7%9D%E5%B4%8E%E5%B8%82%E5%85%83%E4%BD%8F%E5%90%89%E3%81%A7%E3%81%AE%E6%89%93%E6%92%B2%E6%B2%BB%E7%99%82\" title=\"\u25c6 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data-start=\"566\" data-end=\"592\">\n<p data-start=\"568\" data-end=\"592\"><strong data-start=\"568\" data-end=\"590\">\u5185\u51fa\u8840\u304c\u5e83\u304c\u308a\u3001\u816b\u308c\u3084\u75db\u307f\u304c\u60aa\u5316\u3059\u308b<\/strong><\/p>\n<\/li>\n<li data-start=\"593\" data-end=\"618\">\n<p data-start=\"595\" data-end=\"618\"><strong data-start=\"595\" data-end=\"616\">\u7b4b\u8089\u304c\u786c\u304f\u306a\u3063\u3066\u3001\u53ef\u52d5\u57df\u304c\u72ed\u304f\u306a\u308b<\/strong><\/p>\n<\/li>\n<li data-start=\"619\" data-end=\"648\">\n<p data-start=\"621\" data-end=\"648\"><strong data-start=\"621\" data-end=\"646\">\u5225\u306e\u90e8\u4f4d\u3092\u304b\u3070\u3063\u3066\u3001\u4ed6\u306e\u7b4b\u8089\u3084\u95a2\u7bc0\u3092\u75db\u3081\u308b<\/strong><\/p>\n<\/li>\n<li data-start=\"649\" data-end=\"677\">\n<p data-start=\"651\" data-end=\"677\"><strong data-start=\"651\" data-end=\"677\">\u7652\u7740\uff08\u7b4b\u819c\u304c\u304f\u3063\u3064\u3044\u3066\u3057\u307e\u3046\uff09\u3084\u3057\u3053\u308a\u306b\u306a\u308b<\/strong><\/p>\n<\/li>\n<\/ul>\n<p data-start=\"679\" data-end=\"733\">\u7279\u306b\u904b\u52d5\u3092\u7d9a\u3051\u306a\u304c\u3089\u7121\u7406\u3092\u3057\u3066\u3057\u307e\u3046\u3068\u3001<strong data-start=\"699\" data-end=\"733\">\u56de\u5fa9\u304c\u9045\u308c\u305f\u308a\u3001\u6162\u6027\u7684\u306a\u75db\u307f\u306b\u5909\u308f\u3063\u3066\u3057\u307e\u3046\u3053\u3068\u3082\u3042\u308a\u307e\u3059\u3002<br \/>\n<\/strong>\u6700\u60aa\u306e\u5834\u5408\u3001\u624b\u8853\u304c\u5fc5\u8981\u306a<strong data-start=\"699\" data-end=\"733\">\u300c<span style=\"color: #ff0000;\">\u9aa8\u5316\u6027\u7b4b\u708e\uff08\u3053\u3063\u304b\u305b\u3044\u304d\u3093\u3048\u3093\uff09<\/span>\u300d<\/strong>\u306b\u306a\u308b\u53ef\u80fd\u6027\u3082&#8230;<\/p>\n<hr data-start=\"735\" data-end=\"738\" \/>\n<h3 data-start=\"740\" data-end=\"767\"><span class=\"ez-toc-section\" id=\"%E2%97%86_%E6%89%93%E6%92%B2%E3%81%97%E3%81%9F%E6%99%82%E3%81%AE%E6%AD%A3%E3%81%97%E3%81%84%E5%88%9D%E6%9C%9F%E5%AF%BE%E5%BF%9C%E3%80%8CRICE%E5%87%A6%E7%BD%AE%E3%80%8D\"><\/span>\u25c6 \u6253\u64b2\u3057\u305f\u6642\u306e\u6b63\u3057\u3044\u521d\u671f\u5bfe\u5fdc<span style=\"color: #0000ff;\">\u300cRICE\u51e6\u7f6e\u300d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"769\" data-end=\"796\">\u6253\u64b2\u76f4\u5f8c\u306f\u3001<strong data-start=\"775\" data-end=\"790\">RICE\uff08\u30e9\u30a4\u30b9\uff09\u51e6\u7f6e<\/strong>\u304c\u57fa\u672c\u3067\u3059\u3002<\/p>\n<h4 data-start=\"798\" data-end=\"818\"><span class=\"ez-toc-section\" id=\"R%EF%BC%9ARest%EF%BC%88%E5%AE%89%E9%9D%99%EF%BC%89\"><\/span>R\uff1aRest\uff08\u5b89\u9759\uff09<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"819\" data-end=\"837\">\u7121\u7406\u306b\u52d5\u304b\u3055\u305a\u3001\u8ca0\u62c5\u3092\u304b\u3051\u306a\u3044\u3053\u3068\u3002<\/p>\n<h4 data-start=\"839\" data-end=\"858\"><span class=\"ez-toc-section\" id=\"I%EF%BC%9AIce%EF%BC%88%E5%86%B7%E5%8D%B4%EF%BC%89\"><\/span>I\uff1aIce\uff08\u51b7\u5374\uff09<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"859\" data-end=\"913\">\u6c37\u3084\u4fdd\u51b7\u5264\u306a\u3069\u3067<strong data-start=\"867\" data-end=\"895\">15\u301c20\u5206\u51b7\u3084\u3059 \u2192 \u5c11\u3057\u4f11\u3080 \u2192 \u307e\u305f\u51b7\u3084\u3059<\/strong>\u3092\u7e70\u308a\u8fd4\u3059\u3002\u5185\u51fa\u8840\u30fb\u816b\u308c\u3092\u6291\u3048\u307e\u3059\u3002<\/p>\n<h4 data-start=\"915\" data-end=\"942\"><span class=\"ez-toc-section\" id=\"C%EF%BC%9ACompression%EF%BC%88%E5%9C%A7%E8%BF%AB%EF%BC%89\"><\/span>C\uff1aCompression\uff08\u5727\u8feb\uff09<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"943\" data-end=\"967\">\u5f3e\u6027\u5305\u5e2f\u3084\u30b5\u30dd\u30fc\u30bf\u30fc\u3067\u8efd\u304f\u5727\u8feb\u3002\u816b\u308c\u3092\u6291\u3048\u307e\u3059\u3002<\/p>\n<h4 data-start=\"969\" data-end=\"994\"><span class=\"ez-toc-section\" id=\"E%EF%BC%9AElevation%EF%BC%88%E6%8C%99%E4%B8%8A%EF%BC%89\"><\/span>E\uff1aElevation\uff08\u6319\u4e0a\uff09<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"995\" data-end=\"1034\">\u5fc3\u81d3\u3088\u308a\u9ad8\u3044\u4f4d\u7f6e\u306b\u4e0a\u3052\u308b\u3053\u3068\u3067\u3001<strong data-start=\"1011\" data-end=\"1034\">\u8840\u6d41\u3092\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3057\u5185\u51fa\u8840\u3092\u9632\u304e\u307e\u3059\u3002<\/strong><\/p>\n<p data-start=\"1036\" data-end=\"1080\">\u203b\u5f37\u3044\u75db\u307f\u3084\u816b\u308c\u304c\u9577\u5f15\u304f\u5834\u5408\u306f\u3001\u9aa8\u6298\u3084\u7b4b\u65ad\u88c2\u306e\u53ef\u80fd\u6027\u3082\u3042\u308b\u306e\u3067\u3001\u5fc5\u305a\u5c02\u9580\u6a5f\u95a2\u306b\u3054\u76f8\u8ac7\u3092\u3002<\/p>\n<hr data-start=\"1082\" data-end=\"1085\" \/>\n<h3 data-start=\"1087\" data-end=\"1107\"><span class=\"ez-toc-section\" id=\"%E2%97%86_%E5%B7%9D%E5%B4%8E%E5%B8%82%E5%85%83%E4%BD%8F%E5%90%89%E3%81%A7%E3%81%AE%E6%89%93%E6%92%B2%E6%B2%BB%E7%99%82\"><\/span>\u25c6 \u5ddd\u5d0e\u5e02\u5143\u4f4f\u5409\u3067\u306e\u6253\u64b2\u6cbb\u7642<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1108\" data-end=\"1128\"><strong data-start=\"1108\" data-end=\"1128\">\u30d5\u30a9\u30c3\u30af\u30b9\u937c\u7078\u6cbb\u7642\u5ba4\u3067\u306e\u5bfe\u5fdc\u65b9\u6cd5<\/strong><\/p>\n<p data-start=\"1130\" data-end=\"1190\">\u5f53\u9662\u300c\u30d5\u30a9\u30c3\u30af\u30b9\u937c\u7078\u6cbb\u7642\u5ba4\u300d\uff08\u5ddd\u5d0e\u5e02\u5143\u4f4f\u5409\u99c5\u8fd1\u304f\uff09\u3067\u306f\u3001<strong data-start=\"1158\" data-end=\"1182\">\u30b9\u30dd\u30fc\u30c4\u306b\u3088\u308b\u6253\u64b2\u3084\u5916\u50b7\u3078\u306e\u5c02\u9580\u7684\u306a\u30b1\u30a2<\/strong>\u3092\u884c\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n<h4 data-start=\"1192\" data-end=\"1217\"><span class=\"ez-toc-section\" id=\"%E2%96%A0_%E9%8D%BC%E7%81%B8%E6%B2%BB%E7%99%82%E3%81%A7%E8%A1%80%E6%B5%81%E4%BF%83%E9%80%B2%E3%81%A8%E5%9B%9E%E5%BE%A9%E5%8A%9B%E3%82%A2%E3%83%83%E3%83%97\"><\/span>\u25a0 \u937c\u7078\u6cbb\u7642\u3067\u8840\u6d41\u4fc3\u9032\u3068\u56de\u5fa9\u529b\u30a2\u30c3\u30d7<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"1218\" data-end=\"1299\">\n<li data-start=\"1218\" data-end=\"1251\">\n<p data-start=\"1220\" data-end=\"1251\">\u937c\uff08\u306f\u308a\uff09\u3067\u7b4b\u8089\u306e\u7dca\u5f35\u3092\u3086\u308b\u3081\u3001<span style=\"color: #ff0000;\"><strong data-start=\"1236\" data-end=\"1249\">\u5185\u51fa\u8840\u306e\u5438\u53ce\u3092\u4fc3\u9032<\/strong><\/span><\/p>\n<\/li>\n<li data-start=\"1252\" data-end=\"1278\">\n<p data-start=\"1254\" data-end=\"1278\">\u7078\u3084\u6e29\u71b1\u7642\u6cd5\u3067\u3001<span style=\"color: #ff0000;\"><strong data-start=\"1262\" data-end=\"1276\">\u8840\u6d41\u6539\u5584\u30fb\u75db\u307f\u306e\u8efd\u6e1b<\/strong><\/span><\/p>\n<\/li>\n<li data-start=\"1279\" data-end=\"1299\">\n<p data-start=\"1281\" data-end=\"1299\">\u7b4b\u819c\u306e\u7652\u7740\u3084\u3057\u3053\u308a\u306e\u4e88\u9632\u306b\u3082\u6709\u52b9\u3067\u3059<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"1301\" data-end=\"1319\"><span class=\"ez-toc-section\" id=\"%E2%96%A0_%E9%9B%BB%E6%B0%97%E6%B2%BB%E7%99%82%E3%83%BB%E6%89%8B%E6%8A%80%E7%99%82%E6%B3%95\"><\/span>\u25a0 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id=\"%E2%97%86_%E3%83%86%E3%83%BC%E3%83%94%E3%83%B3%E3%82%B0%E3%81%A7%E6%97%A9%E6%9C%9F%E5%BE%A9%E5%B8%B0%E3%82%92%E3%82%B5%E3%83%9D%E3%83%BC%E3%83%88\"><\/span>\u25c6 \u30c6\u30fc\u30d4\u30f3\u30b0\u3067\u65e9\u671f\u5fa9\u5e30\u3092\u30b5\u30dd\u30fc\u30c8<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1409\" data-end=\"1465\">\u5f53\u9662\u3067\u306f\u3001\u6253\u64b2\u306b\u3088\u308b\u75db\u307f\u3084\u52d5\u4f5c\u5236\u9650\u306b\u5bfe\u3057\u3066\u3001<strong data-start=\"1431\" data-end=\"1457\">\u30ad\u30cd\u30b7\u30aa\u30c6\u30fc\u30d7\u3084\u4f38\u7e2e\u30c6\u30fc\u30d7\u3092\u7528\u3044\u305f\u30c6\u30fc\u30d4\u30f3\u30b0<\/strong>\u3082\u884c\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n<ul data-start=\"1467\" data-end=\"1528\">\n<li data-start=\"1467\" data-end=\"1489\">\n<p data-start=\"1469\" data-end=\"1489\"><strong data-start=\"1469\" data-end=\"1487\">\u816b\u308c\u306e\u8efd\u6e1b\u30fb\u30b5\u30dd\u30fc\u30c8\u529b\u306e\u8abf\u6574<\/strong><\/p>\n<\/li>\n<li data-start=\"1490\" data-end=\"1503\">\n<p data-start=\"1492\" data-end=\"1503\"><strong data-start=\"1492\" data-end=\"1501\">\u518d\u53d7\u50b7\u4e88\u9632<\/strong><\/p>\n<\/li>\n<li data-start=\"1504\" data-end=\"1528\">\n<p data-start=\"1506\" data-end=\"1528\"><strong data-start=\"1506\" data-end=\"1528\">\u7b4b\u8089\u306e\u50cd\u304d\u3092\u52a9\u3051\u3001\u65e9\u671f\u904b\u52d5\u5fa9\u5e30\u3078\u5c0e\u304f<\/strong><\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1530\" data-end=\"1577\">\u30c6\u30fc\u30d4\u30f3\u30b0\u306f<strong data-start=\"1536\" data-end=\"1563\">\u305d\u306e\u4eba\u306e\u75c7\u72b6\u3084\u904b\u52d5\u30ec\u30d9\u30eb\u306b\u5408\u308f\u305b\u3066\u30ab\u30b9\u30bf\u30de\u30a4\u30ba<\/strong>\u3057\u307e\u3059\u306e\u3067\u3001\u3054\u5b89\u5fc3\u304f\u3060\u3055\u3044\u3002<\/p>\n<hr data-start=\"1579\" data-end=\"1582\" \/>\n<h3 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data-start=\"1702\" data-end=\"1760\">\n<li data-start=\"1702\" data-end=\"1720\">\n<p data-start=\"1704\" data-end=\"1720\">\u30b1\u30ac\u3092\u7e70\u308a\u8fd4\u3055\u306a\u3044\u8eab\u4f53\u3065\u304f\u308a<\/p>\n<\/li>\n<li data-start=\"1721\" data-end=\"1742\">\n<p data-start=\"1723\" data-end=\"1742\">\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u5411\u4e0a\u306e\u305f\u3081\u306e\u52d5\u4f5c\u6539\u5584<\/p>\n<\/li>\n<li data-start=\"1743\" data-end=\"1760\">\n<p data-start=\"1745\" data-end=\"1760\">\u30b9\u30dd\u30fc\u30c4\u5fa9\u5e30\u3078\u306e\u6bb5\u968e\u7684\u30b5\u30dd\u30fc\u30c8<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1762\" data-end=\"1765\" \/>\n<h3 data-start=\"1767\" data-end=\"1776\"><span class=\"ez-toc-section\" id=\"%E2%97%86_%E3%81%BE%E3%81%A8%E3%82%81\"><\/span>\u25c6 \u307e\u3068\u3081<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1778\" data-end=\"1884\">\u2705 \u6253\u64b2\u306f\u8efd\u304f\u898b\u305a\u306b\u3001<strong 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