{"id":1423,"date":"2019-11-29T11:49:13","date_gmt":"2019-11-29T02:49:13","guid":{"rendered":"https:\/\/valx.jp\/column\/?p=1423"},"modified":"2021-09-29T19:32:38","modified_gmt":"2021-09-29T10:32:38","slug":"%e7%ad%8b%e8%82%89%e3%82%92%e5%8a%b9%e6%9e%9c%e7%9a%84%e3%81%ab%e9%8d%9b%e3%81%88%e3%82%8b%e3%81%93%e3%81%a8%e3%81%8c%e3%81%a7%e3%81%8d%e3%82%8b%ef%bc%81%ef%bc%9f%e3%83%9e%e3%83%b3%e3%83%87%e3%83%ab","status":"publish","type":"post","link":"https:\/\/valx.jp\/column\/1423\/","title":{"rendered":"\u30de\u30f3\u30c7\u30eb\u30d6\u30ed\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u5fb9\u5e95\u89e3\u8aac\uff01\u3055\u3089\u306b\u4e0a\u3092\u76ee\u6307\u3057\u305f\u3044\u4eba\u5fc5\u898b"},"content":{"rendered":"\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 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href=\"https:\/\/www.nsca-hpc.jp\/columns\/20190821\/\">\u30d4\u30ea\u30aa\u30c0\u30a4\u30bc\u30fc\u30b7\u30e7\u30f3\u3068\u7b4b\u529b\u30fb\u7b4b\u91cf\u306e\u95a2\u4fc2<\/a><\/p>\r\n<h3 id=\"rtoc-3\" >\u975e\u7dda\u5f62\u30d4\u30ea\u30aa\u30c0\u30a4\u30bc\u30fc\u30b7\u30e7\u30f3\u306e\u52b9\u679c<\/h3>\r\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u304c1\u5e74\u4ee5\u4e0a\u306e\u88ab\u9a13\u8005200\u4eba\u306b\u5bfe\u3057\u30016\u9031\u9593\u306b\u6e21\u308b\u8abf\u67fb\u3092\u304a\u3053\u306a\u3063\u305f\u8ad6\u6587\u304c2016\u5e74\u306b\u767a\u8868\u3055\u308c\u307e\u3057\u305f\u3002<\/p>\r\n<p>\u5b9f\u9a13\u306b\u53c2\u52a0\u3057\u305f\u88ab\u9a13\u8005\u306f\u300150\u4eba\u305a\u3064\u306e4\u3064\u306e\u30b0\u30eb\u30fc\u30d7\u306b\u632f\u308a\u5206\u3051\u3089\u308c\u307e\u3057\u305f\u3002<\/p>\r\n<p>\u30fb\u6bce\u56de\u4e00\u5b9a\u306e\u30dc\u30ea\u30e5\u30fc\u30e0\u3068\u8ca0\u8377\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u304a\u3053\u306a\u3046\u30b0\u30eb\u30fc\u30d7<br \/>\u30fb2\u9031\u9593\u6bce\u306b\u30dc\u30ea\u30e5\u30fc\u30e0\u3092\u6e1b\u3089\u3057\u3001\u8ca0\u8377\u3092\u4e0a\u3052\u3066\u3044\u304f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u304a\u3053\u306a\u3046\u30b0\u30eb\u30fc\u30d7<br \/>\u30fb2\u9031\u9593\u6bce\u306b\u30dc\u30ea\u30e5\u30fc\u30e0\u3092\u5897\u3084\u3057\u3001\u8ca0\u8377\u3092\u4e0b\u3052\u3066\u3044\u304f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u304a\u3053\u306a\u3046\u30b0\u30eb\u30fc\u30d7<br \/>\u30fb\u6bce\u56de\u306e\u8ca0\u8377\u3068\u30dc\u30ea\u30e5\u30fc\u30e0\u3092\u5909\u3048\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u304a\u3053\u306a\u3046\u30b0\u30eb\u30fc\u30d7<\/p>\r\n<p>\u4e0a\u8a18\u306e4\u30b0\u30eb\u30fc\u30d7\u306b\u5bfe\u3057\u3066\u3001\u5b9f\u9a13\u958b\u59cb\u524d\u3068\u7d42\u4e86\u5f8c\u306b\u305d\u308c\u305e\u308c\u7b4b\u529b\u6e2c\u5b9a\u3092\u884c\u306a\u3063\u305f\u7d50\u679c\u3092\u6bd4\u8f03\u3057\u305f\u3068\u3053\u308d\u300c\u6bce\u56de\u306e\u8ca0\u8377\u3068\u30dc\u30ea\u30e5\u30fc\u30e0\u3092\u5909\u3048\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u304a\u3053\u306a\u3046\u30b0\u30eb\u30fc\u30d7\u300d\u304c\u7fa4\u3092\u629c\u3044\u3066\u826f\u3044\u7d50\u679c\u3092\u793a\u3057\u307e\u3057\u305f\u3002<\/p>\r\n<p>\u53c2\u8003\uff1a<br \/><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2016\/07000\/Short_Term_Effects_of_Different_Loading_Schemes_in.11.aspx\">Eifler C. Short-Term Effects of Different Loading Schemes in Fitness-Related Resistance Training. J Strength Cond Res. 2016;30(7):1880-1889. doi:10.1519\/JSC.0000000000001303<\/a><br \/><br \/><\/p>\r\n<p>\u3053\u306e\u5b9f\u9a13\u306e\u7d50\u679c\u304b\u3089\u3001\u6bce\u56de\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u8ca0\u8377\u3092\u5909\u3048\u308b\u975e\u7dda\u5f62\u30d4\u30ea\u30aa\u30c0\u30a4\u30bc\u30fc\u30b7\u30e7\u30f3\u3092\u304a\u3053\u306a\u3046\u65b9\u304c\u7b4b\u8089\u306e\u6210\u9577\u306b\u52b9\u679c\u7684\u3067\u3042\u308b\u53ef\u80fd\u6027\u304c\u793a\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\r\n<img class=\"size-full wp-image-3360 aligncenter\" src=\"https:\/\/valx.jp\/column\/wp-content\/uploads\/2019\/11\/train-1-2-screenshot-e1596174163394.png\" alt=\"\" width=\"640\" height=\"360\" \/>\r\n<p>\u5b9f\u306f\u3001\u53e4\u304f\u304b\u3089\u30dc\u30c7\u30a3\u30d3\u30eb\u30c0\u30fc\u305f\u3061\u306e\u9593\u3067\u306f\u6bce\u56de\u9055\u3046\u523a\u6fc0\u3092\u4e0e\u3048\u3066\u3044\u304f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u304a\u3053\u306a\u308f\u308c\u3066\u304a\u308a\u3001\u78ba\u304b\u306a\u52b9\u679c\u3092\u4e0a\u3052\u3066\u3044\u307e\u3057\u305f\u3002\u3057\u304b\u3057\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5185\u5bb9\u306f\u305d\u306e\u4eba\u306e\u9577\u5e74\u306e\u52d8\u3068\u7d4c\u9a13\u306b\u3088\u3063\u3066\u6c7a\u5b9a\u3055\u308c\u308b\u3053\u3068\u304c\u307b\u3068\u3093\u3068\u3067\u3001\u5177\u4f53\u7684\u306a\u91cd\u91cf\u3084\u56de\u6570\u306f\u793a\u3055\u308c\u3066\u3044\u307e\u305b\u3093\u3067\u3057\u305f\u3002<\/p>\r\n<p>\u5c71\u672c\u5148\u751f\u304c\u63d0\u5531\u3059\u308b\u300c\u30de\u30f3\u30c7\u30eb\u30d6\u30ed\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u300d\u306f\u3001\u305d\u306e\u6642\u3069\u304d\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u523a\u6fc0\u306b\u5909\u5316\u3092\u3064\u3051\u308b\u975e\u7dda\u5f62\u30d4\u30ea\u30aa\u30c0\u30a4\u30bc\u30fc\u30b7\u30e7\u30f3\u3092\u9032\u5316\u3055\u305b\u3001\u91cd\u91cf\u30fb\u56de\u6570\u3092\u5177\u4f53\u7684\u306b\u793a\u3057\u3066\u3044\u307e\u3059\u3002\u672c\u6765\u304b\u306a\u308a\u306e\u4e0a\u7d1a\u8005\u5411\u3051\u3067\u3042\u308b\u975e\u7dda\u5f62\u30d4\u30ea\u30aa\u30c0\u30a4\u30bc\u30fc\u30b7\u30e7\u30f3\u304c\u3001\u30de\u30f3\u30c7\u30eb\u30d6\u30ed\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u3088\u3063\u3066\u8ab0\u3067\u3082\u5b9f\u8df5\u3067\u304d\u308b\u3088\u3046\u306b\u306a\u3063\u305f\u306e\u3067\u3059\u3002<\/p>\r\n<h2 id=\"rtoc-4\" >\u30de\u30f3\u30c7\u30eb\u30d6\u30ed\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u65b9\u6cd5<\/h2>\r\n<p>\u30de\u30f3\u30c7\u30eb\u30d6\u30ed\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u3001\u6bce\u56de\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306eRM\u3092\u5909\u3048\u308b\u3053\u3068\u3067\u7570\u306a\u3063\u305f\u7a2e\u985e\u306e\u523a\u6fc0\u3092\u7b4b\u8089\u306b\u4e0e\u3048\u3066\u3044\u304d\u307e\u3059\u3002\u4ee5\u4e0b\u306b\u8aac\u660e\u3059\u308b\u5404\u30d5\u30a7\u30a4\u30ba\u3092\u3001\u30d5\u30a7\u30a4\u30ba1\u2192\u30d5\u30a7\u30a4\u30ba2\u2192\u30d5\u30a7\u30a4\u30ba3\u2192\u30d5\u30a7\u30a4\u30ba1\u30fb\u30fb\u30fb\u3068\u3044\u3046\u9806\u756a\u3067\u7e70\u308a\u8fd4\u3057\u304a\u3053\u306a\u3044\u307e\u3059\u3002<\/p>\r\n<div class=\"concept-box6\">\r\n<p><strong>RM\u3068\u306f\uff1f<\/strong><br \/>RM\u3068\u306frepetition maximum\u306e\u7565\u8a9e\u3067\u3059\u3002\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u52d5\u4f5c\u3092\u4f55\u56de\uff08\u30ec\u30c3\u30d7\uff09\u53cd\u5fa9\u3067\u304d\u308b\u304b\u306b\u3088\u308b\u8ca0\u8377\u306e\u5927\u304d\u3055\u3092\u793a\u3057\u3066\u3044\u307e\u3059\u30021\u56de\u304c\u9650\u754c\u306e\u8ca0\u8377\u30921RM\u300110\u56de\u53cd\u5fa9\u3067\u304d\u308b\u8ca0\u8377\u309210RM\u3068\u3044\u3046\u3088\u3046\u306b\u8868\u3057\u307e\u3059\u3002<\/p>\r\n<\/div>\r\n<h3 id=\"rtoc-5\" >\u30d5\u30a7\u30a4\u30ba1 \u4e2d\u91cd\u91cf<\/h3>\r\n<p>\u901a\u5e38\u306e\u30dc\u30c7\u30a3\u30d3\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u540c\u69d8\u306b\u30018RM\u301c10RM\u307b\u3069\u306e\u91cd\u91cf\u3092\u6271\u3046\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30922\u301c4\u30bb\u30c3\u30c8\u304a\u3053\u306a\u3044\u307e\u3059\u3002\u3053\u306e\u65b9\u6cd5\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u7d9a\u3051\u3066\u3044\u304f\u3060\u3051\u3067\u3082\u3042\u308b\u7a0b\u5ea6\u306e\u52b9\u679c\u3092\u5f97\u308b\u3053\u3068\u306f\u3067\u304d\u307e\u3059\u304c\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u505c\u6ede\u671f\u3092\u907f\u3051\u308b\u305f\u3081\u306b\u306f\u523a\u6fc0\u306e\u5909\u5316\u304c\u5fc5\u8981\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\r\n<h3 id=\"rtoc-6\" >\u30d5\u30a7\u30a4\u30ba2 \u9ad8\u91cd\u91cf<\/h3>\r\n<p>3RM\u301c5RM\u306e\u9ad8\u91cd\u91cf\u3092\u6271\u3046\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30923\u301c4\u30bb\u30c3\u30c8\u884c\u3044\u307e\u3059\u3002\u3053\u306e\u30d5\u30a7\u30a4\u30ba\u306f\u7b4b\u8089\u306b\u4e3b\u306b\u7269\u7406\u7684\u523a\u6fc0\u3092\u4e0e\u3048\u308b\u3053\u3068\u304c\u4e3b\u306a\u76ee\u7684\u3067\u3059\u3002\u7269\u7406\u7684\u523a\u6fc0\u3068\u306f\u3001\u9ad8\u91cd\u91cf\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u304a\u3053\u306a\u3046\u3053\u3068\u306b\u3088\u308a\u3001\u7b4b\u7e4a\u7dad\u306e\u7d30\u80de\u306e\u819c\u306b\u708e\u75c7\u304c\u8d77\u304d\u308b\u3088\u3046\u306a\u523a\u6fc0\u306e\u3053\u3068\u3092\u6307\u3057\u307e\u3059\u3002<\/p>\r\n<h3 id=\"rtoc-7\" >\u30d5\u30a7\u30a4\u30ba3 \u4f4e\u91cd\u91cf<\/h3>\r\n<p>20RM\u301c30RM\u3067\u8efd\u91cd\u91cf\u30fb\u9ad8\u56de\u6570\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u3001\u30bb\u30c3\u30c8\u6570\u306f\u5c11\u3057\u591a\u3081\u306e3\u301c5\u30bb\u30c3\u30c8\u304a\u3053\u306a\u3044\u307e\u3059\u3002\u3053\u306e\u30d5\u30a7\u30a4\u30ba\u3067\u306f\u7b4b\u8089\u306b\u5316\u5b66\u7684\u306a\u523a\u6fc0\u3092\u4e0e\u3048\u3066\u3044\u304d\u307e\u3059\u3002<br \/>\u5316\u5b66\u7684\u523a\u6fc0\u3068\u306f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u3088\u3063\u3066\u7d30\u80de\u306e\u72b6\u614b\u304c\u901a\u5e38\u3068\u306f\u5909\u308f\u308b\u3088\u3046\u306a\u523a\u6fc0\u306e\u3053\u3068\u3092\u6307\u3057\u307e\u3059\u3002\u305f\u3068\u3048\u3070\u7d30\u80de\u306epH\u304c\u4e2d\u6027\u304b\u3089\u9178\u6027\u306b\u50be\u3044\u305f\u72b6\u614b\u306b\u306a\u3063\u305f\u308a\u3001\u9178\u7d20\u6fc3\u5ea6\u304c\u666e\u6bb5\u3088\u308a\u4f4e\u4e0b\u3057\u305f\u308a\u3059\u308b\u3053\u3068\u304c\u8a72\u5f53\u3057\u307e\u3059\u3002<\/p>\r\n<img class=\"alignnone size-full wp-image-3364\" src=\"https:\/\/valx.jp\/column\/wp-content\/uploads\/2019\/11\/train-0-52-screenshot-e1596175059241.png\" alt=\"\" width=\"640\" height=\"360\" \/>\r\n<h2 id=\"rtoc-8\" >\u307e\u3068\u3081<\/h2>\r\n<p>\u30de\u30f3\u30c7\u30eb\u30d6\u30ed\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3044\u3066\u306f\u3001\u7b4b\u8089\u3078\u306e\u523a\u6fc0\u3092\u305d\u306e\u90fd\u5ea6\u5909\u3048\u308b\u3053\u3068\u3067\u8eab\u4f53\u3092\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u523a\u6fc0\u306b\u6163\u308c\u3055\u305b\u306a\u3044\u3053\u3068\u304c\u5927\u5207\u3060\u3068\u8003\u3048\u3089\u308c\u307e\u3059\u3002<\/p>\r\n<p>\u3042\u308b\u7a0b\u5ea6\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u91cd\u306d\u305f\u4e2d\u30fb\u4e0a\u7d1a\u8005\u304c\u3001\u3088\u308a\u4e0a\u3092\u76ee\u6307\u3057\u305f\u3044\u306e\u3067\u3042\u308c\u3070\u3001\u30de\u30f3\u30c7\u30eb\u30d6\u30ed\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u5b9f\u8df5\u3057\u3066\u307f\u3066\u306f\u3044\u304b\u304c\u3067\u3057\u3087\u3046\u304b\uff1f<\/p>\r\n\n          <div class=\"items-recommend\">\n            <div class=\"items-recommend_title\"><h3 id=\"rtoc-9\" >\u95a2\u9023\u5546\u54c1<\/h3><\/div>\n            <ul class=\"items-recommend_list\">\n              <li>\n                <a href=\"https:\/\/valx.jp\/item\/779\/\">\n                  <figure><img src=\"https:\/\/valx.jp\/column\/wp-content\/uploads\/2021\/09\/list-1.webp\" alt=\"\"><\/figure>\n                  <div class=\"items-recommend_list_text\">\n                    <h4 class=\"items-recommend_list_text_title\">WPI\u30d7\u30ed\u30c6\u30a4\u30f3<\/h4>\n                    <p>\u30d7\u30ed\u304c\u5927\u7d76\u8cdb\u306e\u30bf\u30f3\u30d1\u30af\u542b\u6709\u91cf90%\u4ee5\u4e0a\u914d\u5408\u3057\u305f\u672c\u683c\u30d7\u30ed\u30c6\u30a4\u30f3\u3002<\/p>\n                  <\/div>\n                <\/a>\n              <\/li>\n            <\/ul>\n          <\/div><!-- \/.items-recommend -->\r\n<h2 id=\"rtoc-11\" >\u76e3\u4fee\u8005\u60c5\u5831<\/h2>\n<div class=\"column-profile\">\n\t<div class=\"column-profile_box\">\n\t\t<figure class=\"column-profile_box_img wp-block-image is-resized\"><img src=\"\/img\/column-profile_img.webp\" alt=\"\u5c71\u672c\u7fa9\u5fb3\" \/><\/figure>\n\t\t<div class=\"column-profile_box_data\">\n\t\t\t<p><strong class=\"column-profile_box_data_name\">\u5c71\u672c \u7fa9\u5fb3<span>\uff08\u3084\u307e\u3082\u3068 \u3088\u3057\u306e\u308a\uff09<\/span><\/strong><br \/>\n\t\t\t\u9759\u5ca1\u770c\u51fa\u8eab\u306e\u65e5\u672c\u306e\u30dc\u30c7\u30a3\u30d3\u30eb\u30c0\u30fc\u30fb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6307\u5c0e\u8005\u3002\u30d7\u30ed\u91ce\u7403\u9078\u624b\u306e\u30c0\u30eb\u30d3\u30c3\u30b7\u30e5\u6709\u3084\u677e\u5742\u5927\u8f14\u306a\u3069\u3092\u306f\u3058\u3081\u3001\u591a\u304f\u306e\u30af\u30e9\u30a4\u30a2\u30f3\u30c8\u3092\u6307\u5c0e\u3057\u3066\u3044\u308b\u3002\u30b5\u30d7\u30ea\u30e1\u30f3\u30c8\u306b\u3082\u7cbe\u901a\u3057\u3066\u304a\u308a\u3001\u30b5\u30d7\u30ea\u30e1\u30f3\u30c8\u535a\u58eb\u306e\u7570\u540d\u3092\u6301\u3064\u3002<br \/>\n\t\t\t2019\u5e744\u6708\u306b\u958b\u8a2d\u3057\u305fYouTube\u30c1\u30e3\u30f3\u30cd\u30eb\u300e\u5c71\u672c\u7fa9\u5fb3 \u7b4b\u30c8\u30ec\u5927\u5b66\u300f\u306f\u767b\u9332\u8005\u657030\u4e07\u4eba\u3092\u8d85\u3048\u308b\u3002<\/p>\n\t\t<\/div>\n\t<\/div>\n\t<p><a href=\"https:\/\/www.personaltrainer.or.jp\/directors\/\">\u4e00\u822c\u793e\u56e3\u6cd5\u4eba \u30d1\u30fc\u30bd\u30ca\u30eb\u30c8\u30ec\u30fc\u30ca\u30fc\u5354\u4f1a \u7406\u4e8b<\/a><\/p>\n\t<p><strong class=\"column-profile_title\">\u3010\u4e3b\u306a\u8457\u66f8\u3011<\/strong><br \/>\n\t<a href=\"https:\/\/www.amazon.co.jp\/\u30a6\u30a7\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0-\u5b9f\u8df5\u7de8-\u5c71\u672c\u7fa9\u5fb3\/dp\/B07JJRBPKC\">\u30fb\u30a6\u30a7\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30fc\u5b9f\u8df5\u7de8\u30fc<\/a><br \/>\n\t<a 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