[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"site-settings:layout:ja":3,"footer-packages-v1":10,"nav:packages:ja":246,"blog-post:ja:なぜ文の間で45-60秒以上待つべきなのか":251},{"data":4},{"campaign_alert":5,"campaign_text":6,"campaign_progress":7,"campaign_end_date":8,"popup_activated":7,"popup_url":9},"1","\u003Cdiv style=\"text-align: center; padding: 8px; font-weight: 600; font-size: 1.15rem; color: white;\">\r\n    ブラックウィーク特別セール！コード \u003Cspan style=\"background-color: #bbf7d0; color: #16a34a; padding: 2px 6px; border-radius: 4px;\">BLACK\u003C\u002Fspan> を使用してすべてのパッケージが \u003Cspan style=\"color: #ff6347;\">25%オフ\u003C\u002Fspan>\r\n\u003C\u002Fdiv>","0","2025-12-01 23:59:59","\u003Cimg src=\"\u002Fimages\u002Fpackages\u002Ffullpackage.webp\"\u002F>",[11,78,137,190],{"id":12,"uuid":13,"title":14,"titles":15,"slug":28,"slugs":29,"picture":42,"description":43,"keyDescriptions":57,"listPrice":70,"discountedPrice":75,"extensionDiscount":76,"type":77},1,"7f02e60d-ce4b-4d84-b13a-9f1bef8c8684","All-in-One Fitness & Nutrition Program: Your Complete Body Transformation",{"de":16,"en":14,"tr":17,"fr":18,"es":19,"pt":20,"it":21,"ar":22,"hi":23,"ur":24,"ru":25,"ja":26,"zh":27},"All-in-One Fitness- & Ernährungsprogramm: Deine komplette Körpertransformation","Her Şey Dahil Antrenman & Beslenme Programı: Tam Vücut Dönüşümünüz","Programme Fitness & Nutrition Tout-en-Un : Votre Transformation Physique Complète","Programa Todo en Uno de Fitness y Nutrición: Tu Transformación Física Completa","Programa Completo de Fitness e Nutrição: A Sua Transformação Corporal Completa","Programma Fitness e Nutrizione Tutto in Uno: La Tua Trasformazione Fisica Completa","برنامج شامل للياقة والتغذية: تحوّل جسمك بالكامل","ऑल-इन-वन फिटनेस और न्यूट्रिशन प्रोग्राम: आपका पूरा बॉडी ट्रांसफॉर्मेशन","آل اِن وَن فٹنس اور نیوٹریشن پروگرام: آپ کی مکمل باڈی ٹرانسفارمیشن","Фитнес и питание всё в одном: полная трансформация тела","オールインワン・フィットネス＆栄養プログラム：理想の身体へ導く完全ボディメイク","一站式健身与营养计划：全面打造理想身材","all-in-one-fitness-nutrition-program-your-complete-body-transformation",{"de":30,"en":28,"tr":31,"fr":32,"es":33,"pt":34,"it":35,"ar":36,"hi":37,"ur":38,"ru":39,"ja":40,"zh":41},"all-in-one-fitness-ernahrungsprogramm-deine-komplette-korpertransformation","her-sey-dahil-antrenman-beslenme-programi-tam-vucut-donusumunuz","programme-fitness-nutrition-tout-en-un-votre-transformation-physique-complete","programa-todo-en-uno-de-fitness-y-nutricion-tu-transformacion-fisica-completa","programa-completo-de-fitness-e-nutricao-a-sua-transformacao-corporal-completa","programma-fitness-e-nutrizione-tutto-in-uno-la-tua-trasformazione-fisica-completa","barnamaj-shamil-lil-liyaqa-wat-taghziya-tahawul-jismik-bil-kamil","all-in-one-fitnes-aur-nutrition-program-aapka-pura-body-transformation","all-in-one-fitnes-aur-nutrition-program-aap-ki-mukammal-body-transformation","fitnes-i-pitanie-vse-v-odnom-polnaya-transformatsiya-tela","ooruinwan-fittonesu-eiyou-programmu-risou-no-karada-e-michibiku-kanzen-bodimeiku","yizhanshi-jianshen-yingyang-jihua-quanmian-dazao-lixiang-shencai","\u002Fimages\u002Fpackages\u002Ffullpackage.webp",[44,45,46,47,48,49,50,51,52,53,54,55,56],"A personalized gym workout program based on your body type, lifestyle, and goals.","Calculated for optimal sets, exercises, repetitions, and rest periods to boost your endurance and strength.","Developed for the best abdominal results.","The most effective cardio exercises added to your program based on your goals.","Guidance on supplement use, combinations, and timing.","Personalized nutrition to support muscle gain and fat loss.","Monthly updates based on progress photos to bring you closer to your goal.","Monthly check-ins for progress tracking.","Daily required intake of calories, proteins, carbs, and fats, customized for you.","Immediate answers to your questions throughout the program. Standard membership includes 8 questions per month, VIP includes 24.","Access to your personalized workout program via video.","Menus prepared based on your current body stats to achieve the best results towards your goals.","Easily submit questions through a mobile-compatible panel system.",[58,59,60,61,62,63,64,65,66,67,68,69],"Full Package","Personalized gym workout plans","Video-supported exercises for correct execution","Custom nutrition plans to support muscle gain and fat loss","Monthly updates based on progress photos","Effective cardio and ab workout programs","Free supplement advice","Weekly Q&A sessions with trainers","Alternative food suggestions for dietary preferences","Monthly status analyses for optimization","Gender-specific plans for men and women","Customized Program with Monthly Plans",{"1":71,"3":72,"6":73,"12":74},34.95,87.38,157.28,279.6,"",15,"full",{"id":79,"uuid":80,"title":81,"titles":82,"slug":95,"slugs":96,"picture":109,"description":110,"keyDescriptions":121,"listPrice":131,"discountedPrice":75,"extensionDiscount":76,"type":136},2,"4d97fabb-4f22-4943-be16-c33146eab24d","Personalized Nutrition Program: Your Plan for a Better Shape",{"de":83,"en":81,"tr":84,"fr":85,"es":86,"pt":87,"it":88,"ar":89,"hi":90,"ur":91,"ru":92,"ja":93,"zh":94},"Individuelles Ernährungsprogramm: Dein Plan für eine bessere Form","Kişiye Özel Beslenme Programı: Hedefinize Uygun Sağlıklı Plan","Programme de Nutrition Personnalisé : Votre Plan pour une Meilleure Silhouette","Programa de Nutrición Personalizado: Tu Plan para una Mejor Figura","Programa de Nutrição Personalizado: O Seu Plano para uma Melhor Forma","Programma Nutrizionale Personalizzato: Il Tuo Piano per una Forma Migliore","برنامج تغذية مخصص: خطتك لجسم أكثر تناسقًا","पर्सनलाइज्ड न्यूट्रिशन प्रोग्राम: बेहतर बॉडी शेप 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формы","パーソナル栄養プログラム：理想のボディラインへ導くあなた専用プラン","个性化营养计划：打造更理想的身材线条","personalized-nutrition-program-your-plan-for-a-better-shape",{"de":97,"en":95,"tr":98,"fr":99,"es":100,"pt":101,"it":102,"ar":103,"hi":104,"ur":105,"ru":106,"ja":107,"zh":108},"individuelles-ernahrungsprogramm-dein-plan-fur-eine-bessere-form","kisiye-ozel-beslenme-programi-hedefinize-uygun-saglikli-plan","programme-de-nutrition-personnalise-votre-plan-pour-une-meilleure-silhouette","programa-de-nutricion-personalizado-tu-plan-para-una-mejor-figura","programa-de-nutricao-personalizado-o-seu-plano-para-uma-melhor-forma","programma-nutrizionale-personalizzato-il-tuo-piano-per-una-forma-migliore","barnamaj-taghziya-mukhasas-khitatuk-lijism-akthar-tanasuqan","personalized-nutrition-program-behtar-body-shape-ke-liye-aapka-plan","personalized-nutrition-program-behtar-jismani-shakl-ke-liye-aap-ka-plan","personalnaya-programma-pitaniya-vash-plan-dlya-luchshey-formy","paasonaru-eiyou-puroguramu-risou-no-bodirain-e-michibiku-anata-senyo-puran","gexinghua-yingyang-jihua-dazao-geng-lixiang-de-shencai-xiantiao","\u002Fimages\u002Fpackages\u002Fnutrition.webp",[111,112,113,114,115,116,117,118,119,120],"Customized to your body type, lifestyle, and goals.","Special nutrition plans to support muscle gain and fat loss.","Daily calculation of calories, proteins, carbs, and fats for optimal results.","Menu creation based on your body statistics to achieve your goals.","Adjustments based on your preferences and intolerances.","Monthly adjustments based on your progress photos for continuous improvement.","Free recommendations for the optimal use of supplements.","Weekly question and answer sessions with experts.","Personalized guidance to help you achieve your goals.","Access all content anytime, anywhere.",[122,123,124,125,126,127,128,129,130,68,69],"Detailed nutrition plans tailored to your body type and lifestyle","Personalized programs to support muscle gain and fat loss","Daily calculation of calories, proteins, carbs, and fats for optimal results","Monthly updates based on your progress photos","Macronutrient analysis to create optimal menus","Alternative food suggestions based on your preferences and intolerances","Free advice on the use and combination of supplements","Weekly Q&A sessions with professional trainers","Regular progress tracking and analysis",{"1":132,"3":133,"6":134,"12":135},19.95,49.88,89.77,159.6,"nutrition",{"id":138,"uuid":139,"title":140,"titles":141,"slug":154,"slugs":155,"picture":168,"description":169,"keyDescriptions":179,"listPrice":188,"discountedPrice":75,"extensionDiscount":76,"type":189},3,"c577b529-7db6-46d6-afab-b3f832644725","Personalized Training Program: Your Plan for Strength, Shape & Progress",{"de":142,"en":140,"tr":143,"fr":144,"es":145,"pt":146,"it":147,"ar":148,"hi":149,"ur":150,"ru":151,"ja":152,"zh":153},"Individuelles Trainingsprogramm: Dein Plan für Kraft, Form und Fortschritt","Kişiye Özel Antrenman Programı: Daha Güçlü ve Fit Bir Vücut","Programme d’Entraînement Personnalisé : Votre Plan pour Force, Forme et Progrès","Programa de Entrenamiento Personalizado: Tu Plan para Fuerza, Forma y Progreso","Programa de Treino Personalizado: O Seu Plano para Força, Forma e Evolução","Programma di Allenamento Personalizzato: Il Tuo Piano per Forza, Forma e Progressi","برنامج تدريب مخصص: خطتك للقوة واللياقة والتطور","पर्सनलाइज्ड ट्रेनिंग प्रोग्राम: ताकत, फिटनेस और प्रगति के लिए आपका प्लान","پرسنلائزڈ ٹریننگ پروگرام: طاقت، فٹنس اور ترقی کے لیے آپ کا پلان","Персональная программа тренировок: ваш план для силы, формы и прогресса","パーソナルトレーニングプログラム：筋力・ボディメイク・成長のためのあなた専用プラン","个性化训练计划：提升力量、体型与进步的专属方案","personalized-training-program-your-plan-for-strength-shape-and-progress",{"de":156,"en":154,"tr":157,"fr":158,"es":159,"pt":160,"it":161,"ar":162,"hi":163,"ur":164,"ru":165,"ja":166,"zh":167},"individuelles-trainingsprogramm-dein-plan-fur-kraft-form-und-fortschritt","kisiye-ozel-antrenman-programi-daha-guclu-ve-fit-bir-vucut","programme-dentrainement-personnalise-votre-plan-pour-force-forme-et-progres","programa-de-entrenamiento-personalizado-tu-plan-para-fuerza-forma-y-progreso","programa-de-treino-personalizado-o-seu-plano-para-forca-forma-e-evolucao","programma-di-allenamento-personalizzato-il-tuo-piano-per-forza-forma-e-progressi","barnamaj-tadrib-mukhasas-khitatuk-lil-quwa-wal-liyaqa-wal-tatawur","personalized-training-program-taqat-fitness-aur-pragati-ke-liye-aapka-plan","personalized-training-program-taqat-fitness-aur-taraqqi-ke-liye-aap-ka-plan","personalnaya-programma-trenirovok-vash-plan-dlya-sily-formy-i-progressa","paasonaru-toreeningu-puroguramu-kinryoku-bodimeiku-seicho-no-tame-no-anata-senyo-puran","gexinghua-xunlian-jihua-tisheng-liliang-tixing-yu-jinbu-de-zhuanshu-fangan","\u002Fimages\u002Fpackages\u002Fworkout.webp",[170,171,172,173,174,175,176,177,178],"A personalized training plan tailored to your body type, lifestyle, and goals.","Adjusting training frequency and intensity based on your needs.","Specially developed abdominal exercises for maximum results.","Effective cardio exercises tailored to your goals.","Advice on the optimal use of supplements.","Access to video-supported exercise programs for correct technique.","Weekly question-and-answer sessions with experts.","Regular updates based on your progress photos & details.","Easy access to all content.",[180,181,182,183,184,129,185,186,187,68,69],"Personalized workout plans for maximum performance","Video-supported exercises for correct execution and better results","Monthly plan updates based on your progress photos","Effective cardio and ab workout programs tailored to your goals","Free advice on the optimal use of supplements","Adjustable training frequency based on your schedule","Motivating progress tracking and analysis","Comprehensive monthly status analyses for continuous optimization",{"1":132,"3":133,"6":134,"12":135},"training",{"id":191,"uuid":192,"title":193,"titles":194,"slug":207,"slugs":208,"picture":221,"description":222,"keyDescriptions":235,"listPrice":245,"discountedPrice":75,"extensionDiscount":76,"type":189},5,"14955e78-ebd2-4f6b-baad-dd32dd41fb79","Home Training Program: Build a Fitter Body",{"de":195,"en":193,"tr":196,"fr":197,"es":198,"pt":199,"it":200,"ar":201,"hi":202,"ur":203,"ru":204,"ja":205,"zh":206},"Trainingsprogramm für zu Hause: Dein Weg zu einem fitteren Körper","Evde Antrenman Programı: Daha Fit Bir Vücut","Programme d’Entraînement à Domicile : Un Corps Plus Fit","Programa de Entrenamiento en Casa: Consigue un Cuerpo Más Fit","Programa de Treino em Casa: Conquiste um Corpo Mais Fit","Programma di Allenamento a Casa: Ottieni un Corpo Più Fit","برنامج تدريب منزلي: جسم أكثر لياقة","होम ट्रेनिंग प्रोग्राम: ज्यादा फिट बॉडी के लिए","ہوم ٹریننگ پروگرام: زیادہ فٹ جسم کے لیے","Домашняя программа тренировок: тело в лучшей форме","自宅トレーニングプログラム：より引き締まった身体へ","居家训练计划：打造更紧致有型的身材","home-training-program-build-a-fitter-body",{"de":209,"en":207,"tr":210,"fr":211,"es":212,"pt":213,"it":214,"ar":215,"hi":216,"ur":217,"ru":218,"ja":219,"zh":220},"trainingsprogramm-fur-zu-hause-dein-weg-zu-einem-fitteren-korper","evde-antrenman-programi-daha-fit-bir-vucut","programme-dentrainement-a-domicile-un-corps-plus-fit","programa-de-entrenamiento-en-casa-consigue-un-cuerpo-mas-fit","programa-de-treino-em-casa-conquiste-um-corpo-mais-fit","programma-di-allenamento-a-casa-ottieni-un-corpo-piu-fit","barnamaj-tadrib-manzili-jism-akthar-liyaqa","home-training-program-jyada-fit-body-ke-liye","home-training-program-zyada-fit-jism-ke-liye","domashnyaya-programma-trenirovok-telo-v-luchshey-forme","jitaku-toreeningu-puroguramu-yori-hikishimatta-karada-e","jujia-xunlian-jihua-dazao-geng-jinzhi-youxing-de-shencai","\u002Fimages\u002Fpackages\u002Fhome-workout.webp",[223,224,225,226,227,228,229,230,231,232,233,234],"A 12-week individualized training program tailored to your daily routine and goals. It takes into account your body shape, fat percentage, and personal preferences.","Specially designed movement options for all muscle groups that can be performed at home, supported on phone, tablet, and computer.","Training options with available equipment such as dumbbells, resistance bands, or just body weight.","Customized, video-supported training plans that help you perform each exercise correctly.","Includes effective cardio exercises for optimal results, tailored to your body.","Video-supported exercises for correct technique execution.","Adjust the training frequency per week according to your preferences.","ffective abdominal exercises for maximum results post-workout.","Free advice on the use and combination of supplements.","Personalized training techniques based on your health and desired body type.","Weekly question rounds with professional answers – 2 questions per week for standard members, 6 for VIPs.","Mobile and desktop access for easy access to all content.",[236,237,238,239,240,241,242,243,244,68,69],"Personalized plans tailored to your goals","Includes video support for correct exercise execution","Flexible workout options – with or without equipment","Professional trainer support","Supplementary cardio program for maximum results","Weekly Q&A sessions","Supplement advice included","Detailed exercise tutorials","Mobile and desktop access to all content",{"1":132,"3":133,"6":134,"12":135},[247,248,249,250],{"id":12,"title":26,"slug":40,"type":77},{"id":79,"title":93,"slug":107,"type":136},{"id":138,"title":152,"slug":166,"type":189},{"id":191,"title":205,"slug":219,"type":189},{"blog":252,"blogs":281},{"id":253,"slug":254,"title":255,"image":256,"picture":256,"thumbnail":257,"longDescription":258,"shortDescription":259,"views":260,"category":261,"slugs":263,"date":276},448,"なぜ文の間で45-60秒以上待つべきなのか","なぜ文の間で45〜60秒以上待つべきなのか","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fff1dd4597d9894ddb1ab309b4cd9ff6c8dddcbc2.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fff1dd4597d9894ddb1ab309b4cd9ff6c8dddcbc2.webp","\u003Cp>ジムではよく見かけます:\u003Cbr> \u003C\u002Fp>\u003Cp>セットが終わると、短時間スマホを確認し、40〜50秒の休憩 – 次のセット。\u003Cbr>汗が流れ、心拍数が上がり、感じること: \u003Ci>「うわ、すごくハードだ！」\u003C\u002Fi>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>しかし、ここに誤解があります。\u003Cstrong>ハードに感じることが必ずしも効果的とは限りません。\u003C\u002Fstrong>\u003Cbr>筋肉をつけること、筋力を増すこと、または長期的なパフォーマンス向上を目指している場合、\u003Cstrong>短すぎるセット間の休憩\u003C\u002Fstrong>がそれを妨げることがあります。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>なぜ長めの休憩が時に\u003Cstrong>より良い選択\u003C\u002Fstrong>になるのか、そして短い休憩がどのような場合に有効であるのかを、これからステップバイステップで分析します。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1000\u002F667;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Ff45d6f04-2e36-4ee9-a3db-30cae5399044.webp\" width=\"1000\" height=\"667\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>筋肉の成長は燃焼感ではなく神経系から始まる\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>多くの人が有名な\u003Cstrong>筋肉の燃焼感\u003C\u002Fstrong>を筋肉の成長と間違えます。\u003C\u002Fp>\u003Cp>\u003Cbr>この燃焼感は主に次の要因によって引き起こされます:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>乳酸上昇\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>筋肉内の水素イオン\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>酸素不足\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>これは過酷に感じますが、\u003Cstrong>筋肉の成長とは間接的にしか関連\u003C\u002Fstrong>しません。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>👉 \u003Cstrong>実際の筋肉の成長には機械的な張力が必要です。\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cbr>それは以下の時に発生します:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>十分な重量を動かす\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>きれいなフォームで繰り返す\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>複数セットを通じてパフォーマンスを維持する\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>短い休憩 = 次のセットでの力の低下 = 張力の減少。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F994e1785-1153-410e-b698-08bbb49ef738.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>短い休憩（45–60秒）の場合に何が起こるのか？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>短い休憩を取ると、以下のことが体内で起こります:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>ATPの貯蔵が完全に再生されない\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>クレアチンリン酸がまだ補充されていない\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>神経系が疲労している\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>心拍数と呼吸が高いまま\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>その結果:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>繰り返し回数の減少\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>フォームの悪化\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>持ち上げる重量の減少\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>早期の筋肉の限界\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>あなたは\u003Cstrong>疲れたまま訓練している\u003C\u002Fstrong>のであり、力強くないのです。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F0bc2f4dc-8d62-42ad-8959-9b8b9db6172d.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>なぜ長めの休憩（90–180秒）がより良いのか\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>1. 次のセットでの力の増加\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>約\u003Cstrong>2〜3分\u003C\u002Fstrong>の後には:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>ATPが大部分再生される\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>クレアチンリン酸が再び利用可能になる\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>神経系が回復\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>👉 次のセットで\u003Cstrong>再び力を発揮する\u003C\u002Fstrong>ことができ、「生き残る」だけではありません。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>2. 疲労ではなく、より高品質なトレーニング\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>長めの休憩は次を可能にします:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>コントロールされたエキセントリックフェーズ\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>安定した体の張り\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>\u003Cp>フォームの確保\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003C\u002Ful>\u003Cp>つまり:\u003C\u002Fp>\u003Cp>\u003Cbr>\u003Cstrong>筋肉が働き、勢いではない。\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>3. 全体的なボリュームの増加 = 筋肉刺激の増加\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>例:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>60秒休憩 → 10 \u002F 8 \u002F 6 回\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>120–180秒休憩 → 10 \u002F 10 \u002F 9 回\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>同じ重量でのより多くの回数 =\u003C\u002Fp>\u003Cp>\u003Cbr>👉 \u003Cstrong>より高い効果的なトレーニングボリューム\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>これが筋肉成長の最も重要な要素の一つです。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F1600;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F9b179a6a-6b24-4262-a31b-c0aac5fecf7a.webp\" width=\"1280\" height=\"1600\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>長めの休憩 ≠ 強度が低い\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>一般的な誤解:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cblockquote>\u003Cp>「長めの休憩を取ると、トレーニングの強度が低くなる。」\u003C\u002Fp>\u003C\u002Fblockquote>\u003Cp> \u003C\u002Fp>\u003Cp>誤りです。\u003C\u002Fp>\u003Cp>\u003Cbr>トレーニングの\u003Cem>違った強度\u003C\u002Fem>になります。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>短い休憩 → 代謝のストレス\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>長めの休憩 → 機械的張力\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>\u003Cstrong>筋肉の成長と力\u003C\u002Fstrong>を促進するためには、機械的張力がより強力なドライバーです。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F1919;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F524d8de3-b3ed-43de-b079-a4319e784273.webp\" width=\"1280\" height=\"1919\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>科学の声は？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>研究は明白です:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>2〜3分のセット間の休憩は、30〜60秒の休憩よりも、力と筋肉の成長を促進します\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>\u003Cp>\u003Cbr>その理由は:\u003C\u002Fp>\u003Cp>アスリートは\u003Cem>一定してより高いパフォーマンス\u003C\u002Fem>を発揮でき、セットごとに安定します。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003C\u002Ful>\u003Cp>要するに:\u003C\u002Fp>\u003Cp>\u003Cbr>👉 \u003Cstrong>多くの休憩 = 更なる質 = より多くの進歩\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F854;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F63e84d0e-ba60-4593-b310-287b6f3086b1.webp\" width=\"1280\" height=\"854\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>短い休憩が有効な場合\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>もちろん例外はあります – さもなくばフィットネスは退屈です😉\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>短い休憩（30〜60秒）は以下の状況で意味があります:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>アイソレーションエクササイズ（バイセプスカール、サイドレイズ）\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>スーパーセットとドロップセット\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>代謝トレーニング\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>時間がない時\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>カーディオのような力学的サーキット\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>しかし、\u003C\u002Fp>\u003Cp>\u003Cbr>\u003Cstrong>重いコンパウンドエクササイズの標準としてではない。\u003C\u002Fstrong>\u003C\u002Fp>\u003Ch2> \u003C\u002Fh2>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F1600;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F0b39fc2b-1ecc-4025-bf46-306abb47c26f.webp\" width=\"1280\" height=\"1600\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>推奨されるセット間の休憩時間（エクササイズの種類による）\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>エクササイズの種類\u003C\u002Fth>\u003Cth>推奨休憩時間\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>スクワット\u003C\u002Ftd>\u003Ctd>2〜3分\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>ベンチプレス\u003C\u002Ftd>\u003Ctd>2〜3分\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>デッドリフト\u003C\u002Ftd>\u003Ctd>3分\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>ショルダープレス\u003C\u002Ftd>\u003Ctd>2分\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>懸垂\u002Fローイング\u003C\u002Ftd>\u003Ctd>2分\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>アイソレーションエクササイズ\u003C\u002Ftd>\u003Ctd>60〜90秒\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Ch2> \u003C\u002Fh2>\u003Ch2>大きな問題: ジムでの不耐性\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>多くの人が悪いトレーニングをしているのではなく、\u003Cstrong>我慢強さが足りない\u003C\u002Fstrong>のです。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>「冷める」ことへの恐れ\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>時間を失うことへの恐れ\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>強度が低いと見なされることへの恐れ\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>しかし、進歩にはときどきこれが必要です:\u003C\u002Fp>\u003Cp>\u003Cbr>👉 \u003Cstrong>少し立ち止まって強く進む\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F6410f6a3-5cc1-45fc-a318-7d3f7e0bbfd4.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>結論\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>長いセット間の休憩は怠惰のしるしではなく、\u003Cbr>\u003Cstrong>戦略的なトレーニング\u003C\u002Fstrong>のしるしです。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>もしあなたが:\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>より強くなりたい場合\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>筋肉を増やしたい場合\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>停滞を打破したい場合\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>それならば、\u003Cstrong>90〜180秒の休憩\u003C\u002Fstrong>がしばしば必要なものでしょう。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>\u003Cstrong>燃焼感が必ずしも筋肉を育てるわけではありません。\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Cbr>\u003Cstrong>時には休むことが進行をもたらします。\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>","\u003Cp>このブログでは、筋力トレーニングにおいて長めの休憩が筋肉の成長と筋力増強に重要である理由、その背後にある生理学的プロセス、短い休憩が有効となる場合、そしてより良い長期的成果を得るためにトレーニング休憩を最適に調整する方法について説明します。\u003C\u002Fp>",70,{"name":262,"id":12},"トレーニング",{"de":264,"en":265,"fr":266,"es":267,"pt":268,"it":269,"ar":270,"hi":271,"ur":272,"ru":273,"ja":254,"tr":274,"zh":275},"warum-du-zwischen-den-satzen-langer-warten-solltest-als-45-60-sekunden","why-you-should-wait-longer-than-45-60-seconds-between-sentences","pourquoi-devrais-tu-attendre-plus-de-45-a-60-secondes-entre-les-phrases","por-que-deberias-esperar-mas-de-45-60-segundos-entre-oraciones","por-que-voce-deve-esperar-mais-de-45-60-segundos-entre-as-frases","perche-dovresti-aspettare-piu-di-45-60-secondi-tra-le-frasi","lmatha-ygb-aalyk-alantthar-lmd-atol-mn-45-60-thany-byn-algml","vakaya-ka-bca-45-60-sakada-sa-athhaka-paratakashha-kaya-kara","kyo-ap-ko-gmlo-k-drmyan-45-60-sykn-s-zyad-antthar-krna-chay","pocemu-vam-sleduet-zdat-dolse-45-60-sekund-mezdu-predlozeniiami","cumleler-arasinda-neden-45-60-saniyeden-daha-uzun-sure-beklemelisiniz","为何你应在句子之间等待超过45到60秒",{"timestamp":277,"day":278,"month":279,"year":280},"2026-02-10T06:06:13.000000Z","10","2","2026",{"mostPopular":282},[283,310,335,361,386,412,437,462,487,512,538,563,589,614,638],{"id":284,"slug":285,"title":286,"image":287,"picture":287,"thumbnail":288,"longDescription":75,"shortDescription":289,"views":290,"category":291,"slugs":292,"date":305},294,"1rm-ワンレップマックス-とは何か-そしてそれをどう計算するか","1RM（ワンレップマックス）とは何か、そしてそれをどう計算するか？","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","\u003Cp>トレーニングプログラムをより効果的にし、パフォーマンスを最大限に高めたいですか？それなら、1RM（ワンレップマックス）の概念に慣れておくべきです。1RMは、特定のエクササイズで1回だけ反復できる最大の重量を表し、あなたの力のピークを測定します。\u003C\u002Fp>",1506,{"name":262,"id":12},{"tr":293,"de":294,"en":295,"fr":296,"es":297,"pt":298,"it":299,"ar":300,"hi":301,"ur":302,"ru":303,"ja":285,"zh":304},"1rm-one-rep-max-nedir-ve-nasil-hesaplanir","was-ist-das-1rm-one-rep-max-und-wie-berechnet-man-es","what-is-1rm-one-rep-max-and-how-to-calculate-it","quest-ce-que-le-1rm-one-rep-max-et-comment-le-calculer","que-es-el-1rm-maximo-de-una-repeticion-y-como-calcularlo","o-que-e-1rm-maximo-de-uma-repeticao-e-como-calcula-lo","cose-il-1rm-massimale-di-una-ripetizione-e-come-calcolarlo","ma-ho-1rm-alhd-alaks-ltmryn-oahd-okyf-ytm-hsabh","1rm-ekal-panaravatata-athhakatama-kaya-ha-oura-isa-kasa-ganaena-kara","1rm-ayk-ryp-zyad-s-zyad-kya-aor-as-kys-hsab-kry","cto-takoe-1rm-maksimum-na-odno-povtorenie-i-kak-ego-rasscitat","什么是1rm-单次最大举重-以及如何计算它",{"timestamp":306,"day":307,"month":308,"year":309},"2024-08-25T10:17:24.000000Z","25","8","2024",{"id":311,"slug":312,"title":312,"image":313,"picture":313,"thumbnail":314,"longDescription":75,"shortDescription":315,"views":316,"category":317,"slugs":318,"date":331},293,"初心者のためのスポーツとフィットネス","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe7ad9efdbd4ca82644238580bb175ba2175d7d83.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe7ad9efdbd4ca82644238580bb175ba2175d7d83.webp","\u003Cp>スポーツは健康的なライフスタイルの礎であり、多くの人にとって新しいスタートを告げています。このブログ記事では、初心者向けにステップバイステップのガイダンス、モチベーションの源、フィットネスの旅を始めるための成功のヒントを提供します。\u003C\u002Fp>",1051,{"name":262,"id":12},{"en":319,"de":320,"tr":321,"fr":322,"es":323,"pt":324,"it":325,"ar":326,"hi":327,"ur":328,"ru":329,"ja":312,"zh":330},"sports-and-fitness-for-beginners","sport-und-fitness-fur-anfanger","sifirdan-spora-baslamak","sport-et-fitness-pour-les-debutants","deportes-y-fitness-para-principiantes","esportes-e-fitness-para-iniciantes","sport-e-fitness-per-principianti","alryad-oallyak-albdny-llmbtdyyn","sharaaata-karana-val-ka-le-khal-oura-fatanasa","no-amozo-k-ly-kyl-aor-fns","sport-i-fitnes-dlia-nacinaiushhix","初学者的运动与健身",{"timestamp":332,"day":333,"month":334,"year":309},"2024-07-18T08:41:54.000000Z","18","7",{"id":336,"slug":337,"title":338,"image":339,"picture":339,"thumbnail":340,"longDescription":75,"shortDescription":341,"views":342,"category":343,"slugs":344,"date":357},341,"lissトレーニングについて知っておくべきことすべて","LISSトレーニングについて知っておくべきことすべて","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ff7bb071aa8145a7c7ef78233678db3444a21cc51.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Ff7bb071aa8145a7c7ef78233678db3444a21cc51.webp","\u003Cp>このLISSトレーニングに関するブログでは、LISSとは何か、どのように機能するのか、誰に適しているのかを詳細に説明しています。脂肪燃焼、初心者に優しいこと、ストレス軽減といった利点と、時間がかかるといった欠点についても扱っています。さらに、HIITとの比較表、実用的なヒント、効果的なLISSトレーニングの例も含まれています。\u003C\u002Fp>",388,{"name":262,"id":12},{"de":345,"en":346,"fr":347,"es":348,"pt":349,"it":350,"ar":351,"hi":352,"ur":353,"ru":354,"ja":337,"tr":355,"zh":356},"alles-was-sie-uber-liss-training-wissen-mussen","everything-you-need-to-know-about-liss-training","tout-ce-que-vous-devez-savoir-sur-lentrainement-liss","todo-lo-que-necesitas-saber-sobre-el-entrenamiento-liss","tudo-o-que-voce-precisa-saber-sobre-o-treinamento-liss","tutto-cio-che-devi-sapere-sullallenamento-liss","kl-ma-thtag-lmaarfth-hol-tdryb-liss","liss-parashakashhanae-ka-bra-ma-aapaka-ja-kachha-bha-janana-ka-aavashayakata-ha","liss-trbyt-k-bar-my-ap-ko-go-kch-by-gann-ky-drort","vse-cto-vam-nuzno-znat-o-trenirovke-liss","liss-antrenmani-hakkinda-bilmeniz-gereken-her-sey","您需要了解的关于liss训练的一切",{"timestamp":358,"day":359,"month":5,"year":360},"2025-01-28T14:47:46.000000Z","28","2025",{"id":362,"slug":363,"title":364,"image":365,"picture":365,"thumbnail":366,"longDescription":75,"shortDescription":367,"views":368,"category":369,"slugs":370,"date":383},370,"アーノルド-シュワルツェネッガー-ボディビル伝説のトレーニングの秘訣","アーノルド・シュワルツェネッガー：ボディビル伝説のトレーニングの秘訣","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5113180566ecefcf73bc1f091fdbbbcacb766eec.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5113180566ecefcf73bc1f091fdbbbcacb766eec.webp","\u003Cp>このブログでは、アーノルド・シュワルツェネッガーのトレーニングの秘密について解説しています。最も過酷なエクササイズから、彼の確立されたボディビルの原則、そしてタンパク質摂取に関する推奨事項まで。伝説のようにトレーニングしたいすべての人にとって必須の一読です。\u003C\u002Fp>",325,{"name":262,"id":12},{"de":371,"en":372,"fr":373,"es":374,"pt":375,"it":376,"ar":377,"hi":378,"ur":379,"ru":380,"tr":381,"ja":363,"zh":382},"arnold-schwarzenegger-die-trainingsgeheimnisse-einer-bodybuilding-legende","arnold-schwarzenegger-the-training-secrets-of-a-bodybuilding-legend","arnold-schwarzenegger-les-secrets-dentrainement-dune-legende-du-bodybuilding","arnold-schwarzenegger-los-secretos-de-entrenamiento-de-una-leyenda-del-culturismo","arnold-schwarzenegger-os-segredos-de-treino-de-uma-lenda-do-bodybuilding","arnold-schwarzenegger-i-segreti-di-allenamento-di-una-leggenda-del-bodybuilding","arnold-shoarznygr-asrar-tdryb-astor-kmal-alagsam","aranalda-shavarazanagara-eka-bdabldaga-kavathata-ka-parashakashhanae-rahasaya","arna-shoarznygr-ayk-bay-blng-lygn-k-trbyty-raz","arnold-schwarzenegger-trenirovocnye-sekrety-legendy-bodibildinga","arnold-schwarzenegger-bir-vucut-gelistirme-efsanesinin-antrenman-sirlari","阿诺德-施瓦辛格-健美传奇的训练秘密",{"timestamp":384,"day":278,"month":385,"year":360},"2025-05-10T08:45:37.000000Z","5",{"id":387,"slug":388,"title":389,"image":390,"picture":390,"thumbnail":391,"longDescription":75,"shortDescription":392,"views":393,"category":394,"slugs":395,"date":408},380,"毎日腕立て伏せをするとどうなりますか","毎日腕立て伏せをするとどうなりますか？","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F495c2864bc983d43e63c75ebee6176dd80e4d89e.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F495c2864bc983d43e63c75ebee6176dd80e4d89e.webp","\u003Cp>このブログは、毎日の腕立て伏せのメリットとデメリットを示し、技術や回復、合理的なトレーニングの構築に関するヒントを提供し、筋肉の概要を表形式で含み、負荷管理に関するスポーツ科学の推奨事項を参照しています。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>",258,{"name":262,"id":12},{"de":396,"en":397,"fr":398,"es":399,"pt":400,"it":401,"ar":402,"hi":403,"ur":404,"ru":405,"tr":406,"ja":388,"zh":407},"was-passiert-wenn-du-jeden-tag-liegestutze-machst","what-happens-if-you-do-push-ups-every-day","que-se-passe-t-il-si-vous-faites-des-pompes-tous-les-jours","que-sucede-si-haces-flexiones-todos-los-dias","o-que-acontece-se-voce-fizer-flexoes-todos-os-dias","cosa-succede-se-fai-flessioni-ogni-giorno","matha-yhdth-atha-kmt-btmaryn-aldght-kl-yom","yatha-aapa-hara-thana-pasha-apasa-karata-ha-ta-kaya-hata-ha","agr-ap-r-roz-psh-aps-krt-y-to-kya-ota","cto-proizoidet-esli-vy-budete-delat-otzimaniia-kazdyi-den","her-gun-sinav-cekerseniz-ne-olur","如果你每天做俯卧撑-会发生什么",{"timestamp":409,"day":410,"month":411,"year":360},"2025-06-14T07:57:36.000000Z","14","6",{"id":413,"slug":414,"title":415,"image":416,"picture":416,"thumbnail":417,"longDescription":75,"shortDescription":418,"views":419,"category":420,"slugs":421,"date":434},347,"カーボサイクリング-脂肪減少と筋肉増加のために本当に効果がありますか","カーボサイクリング: 脂肪減少と筋肉増加のために本当に効果がありますか？","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F6edb7b1d48193780d2cbf752d249f0b2a0856cef.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F6edb7b1d48193780d2cbf752d249f0b2a0856cef.webp","\u003Cp>このブログでは、カーボサイクルの仕組み、脂肪燃焼と筋肉増強に与える利点、そして科学的研究がそのことについて何を言っているかを説明します。また、詳細な食事プラン、実用的な表、そしてこの方法の潜在的な欠点も含まれています。\u003C\u002Fp>",252,{"name":262,"id":12},{"de":422,"en":423,"fr":424,"es":425,"pt":426,"it":427,"ar":428,"hi":429,"ur":430,"ru":431,"tr":432,"ja":414,"zh":433},"carb-cycling-funktioniert-es-wirklich-fur-fettabbau-und-muskelaufbau","carb-cycling-does-it-really-work-for-fat-loss-and-muscle-gain","carb-cycling-cela-fonctionne-t-il-vraiment-pour-la-perte-de-graisse-et-la-prise-de-muscle","carb-cycling-realmente-funciona-para-la-perdida-de-grasa-y-el-aumento-muscular","carb-cycling-funciona-realmente-para-perda-de-gordura-e-ganho-muscular","carb-cycling-funziona-davvero-per-la-perdita-di-grasso-e-laumento-muscolare","tdoyr-alkrbohydrat-hl-yaaml-hka-lfkdan-aldhon-obnaaa-alaadlat","karab-saikalga-kaya-yaha-vasatava-ma-vasa-hana-oura-masapashaya-ka-naramanae-ka-le-kama-karata-ha","karb-sayyklz-kya-y-oakaay-chrby-k-nksan-aor-po-ky-taamyr-k-ly-kam-krta","karbcikling-deistvitelno-li-eto-rabotaet-dlia-snizeniia-zira-i-nabora-mysecnoi-massy","karbon-dongusu-gercekten-yag-kaybi-ve-kas-insasi-icin-ise-yariyor-mu","碳水循环-它真的对减脂和增肌有效吗",{"timestamp":435,"day":436,"month":279,"year":360},"2025-02-19T07:35:10.000000Z","19",{"id":438,"slug":439,"title":440,"image":441,"picture":441,"thumbnail":442,"longDescription":75,"shortDescription":443,"views":444,"category":445,"slugs":446,"date":459},401,"シーテッドロー-ジムで強い背中の鍵","シーテッドロー – ジムで強い背中の鍵","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F8d23aa52d9e547d333a0e020f8fd257927b73f0d.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F8d23aa52d9e547d333a0e020f8fd257927b73f0d.webp","\u003Cp>このブログには、シーテッドローの正しい技術に関する貴重なヒント、鍛えられる筋肉の概要、エクササイズのバリエーション、よくある間違い、科学的背景、そして背筋の最大限の筋肉構築のための実践的な推奨事項が含まれています\u003C\u002Fp>",211,{"name":262,"id":12},{"de":447,"en":448,"fr":449,"es":450,"pt":451,"it":452,"ar":453,"hi":454,"ur":455,"ru":456,"tr":457,"ja":439,"zh":458},"seated-row-der-schlussel-zu-einem-starken-rucken-im-fitnessstudio","seated-row-the-key-to-a-strong-back-in-the-gym","seated-row-la-cle-pour-un-dos-fort-a-la-salle-de-sport","seated-row-la-clave-para-una-espalda-fuerte-en-el-gimnasio","seated-row-a-chave-para-um-dorso-forte-no-ginasio","seated-row-la-chiave-per-una-schiena-forte-in-palestra","seated-row-almftah-lthhr-koy-fy-algym","satada-ra-jama-ma-majabta-patha-ka-kaja","sy-ro-gm-my-mdbot-kmr-ky-kngy","seated-row-kliuc-k-silnoi-spine-v-sportzale","seated-row-spor-salonunda-guclu-bir-sirtin-anahtari","坐姿划船-健身房强壮背部的关键",{"timestamp":460,"day":461,"month":308,"year":360},"2025-08-26T15:31:43.000000Z","26",{"id":463,"slug":464,"title":465,"image":466,"picture":466,"thumbnail":467,"longDescription":75,"shortDescription":468,"views":469,"category":470,"slugs":471,"date":484},368,"ヘビーデューティ-トレーニングで最大限の成長を実現する-最小限の時間で筋肉を構築するための科学","「ヘビーデューティ」トレーニングで最大限の成長を実現する: 最小限の時間で筋肉を構築するための科学","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F2c6e65e030daf257b34a340b1b1035b028da2a34.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F2c6e65e030daf257b34a340b1b1035b028da2a34.webp","\u003Cp>このブログでは、ヘビーデューティトレーニングアプローチの詳細な分析を提供しています。トレーニングプラン、科学的研究、利点と欠点、実施のための具体的な推奨事項を含んでいます。目的は、フィットネス愛好者に、最小限の時間投資で筋肉を構築するための非常に効果的な方法を紹介することです。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>",203,{"name":262,"id":12},{"de":472,"en":473,"fr":474,"es":475,"pt":476,"it":477,"ar":478,"hi":479,"ur":480,"ru":481,"tr":482,"ja":464,"zh":483},"mit-heavy-duty-training-maximal-aufbauen-die-wissenschaft-hinter-dem-muskelaufbau-in-minimaler-zeit","maximize-growth-with-heavy-duty-training-the-science-behind-muscle-building-in-minimal-time","maximisez-votre-developpement-avec-lentrainement-heavy-duty-la-science-derriere-la-construction-musculaire-en-un-minimum-de-temps","maximizar-el-crecimiento-con-el-entrenamiento-heavy-duty-la-ciencia-detras-del-aumento-muscular-en-el-menor-tiempo-posible","maximize-o-crescimento-com-o-treinamento-heavy-duty-a-ciencia-por-tras-do-ganho-muscular-em-tempo-minimo","massimizza-la-crescita-con-lallenamento-heavy-duty-la-scienza-dietro-la-costruzione-muscolare-in-tempi-minimi","taathym-alnmo-maa-tdryb-heavy-duty-alaalm-oraaa-bnaaa-alaadlat-fy-akl-okt-mmkn","heavy-duty-parashakashhanae-ka-satha-athhakatama-vathathha-nayanatama-samaya-ma-masapashaya-ka-naramanae-ka-pachha-ka-vajaniana","yoy-yoy-rynng-k-sat-zyad-s-zyad-adaf-km-s-km-okt-my-po-ky-taamyr-k-pych-sayns","maksimalnoe-uvelicenie-s-pomoshhiu-trenirovok-heavy-duty-naucnye-osnovy-narashhivaniia-mysc-za-minimalnoe-vremia","heavy-duty-antrenmani-ile-maksimum-buyume-minimum-zamanda-kas-gelistirme-bilimi","通过-重载-训练最大化增长-在最短时间内构建肌肉背后的科学",{"timestamp":485,"day":486,"month":385,"year":360},"2025-05-01T18:01:46.000000Z","01",{"id":488,"slug":489,"title":490,"image":491,"picture":491,"thumbnail":492,"longDescription":75,"shortDescription":493,"views":494,"category":495,"slugs":496,"date":509},339,"スーパーセット-ドロップセットなど-最大筋肥大のための効果的な強度テクニック","スーパーセット、ドロップセットなど：最大筋肥大のための効果的な強度テクニック","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe565928dacb858cd364e3cd5fd6d29f9e6630506.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe565928dacb858cd364e3cd5fd6d29f9e6630506.webp","\u003Cp>このブログでは、スーパーセット、ドロップセット、レスト-ポーズセットなどの強度テクニックをどのように戦略的に活用して筋肉の成長を最大化し、トレーニングの停滞を克服するかを詳細に説明しています。わかりやすい表と実用的なヒントを用意し、効果的な筋力トレーニングの貴重な洞察を提供します。\u003C\u002Fp>",201,{"name":262,"id":12},{"de":497,"en":498,"fr":499,"es":500,"pt":501,"it":502,"ar":503,"hi":504,"ur":505,"ru":506,"tr":507,"ja":489,"zh":508},"supersatze-dropsatze-und-mehr-effektive-intensitatstechniken-fur-maximalen-muskelaufbau","supersets-dropsets-and-more-effective-intensity-techniques-for-maximum-muscle-growth","supersets-dropsets-et-plus-techniques-dintensite-efficaces-pour-une-croissance-musculaire-maximale","superseries-series-descendentes-y-mas-tecnicas-de-intensidad-efectivas-para-un-crecimiento-muscular-maximo","superseries-dropsets-e-mais-tecnicas-de-intensidade-eficazes-para-o-maximo-ganho-muscular","superserie-dropset-e-altro-tecniche-di-intensita-efficaci-per-massimizzare-la-crescita-muscolare","almgmoaaat-alfayk-mgmoaaat-alskot-oakthr-tknyat-alshd-alfaaal-lbnaaa-alaadlat-al-aks-hd","saparasata-darapasata-oura-athhaka-athhakatama-masapashaya-ka-vakasa-ka-le-parabhava-tavarata-takanaka","spr-sys-rop-sys-aor-mzyd-zyad-s-zyad-po-ky-taamyr-k-ly-mothr-shdt-ky-tknyky","supersety-drop-sety-i-drugie-effektivnye-texniki-intensivnosti-dlia-maksimalnogo-rosta-mysc","supersetler-dropsetler-ve-daha-fazlasi-maksimum-kas-gelisimi-icin-etkili-yogunluk-teknikleri","超级组-降组等-实现最大肌肉成长的有效强度技术",{"timestamp":510,"day":511,"month":5,"year":360},"2025-01-21T15:50:03.000000Z","21",{"id":513,"slug":514,"title":515,"image":516,"picture":516,"thumbnail":517,"longDescription":75,"shortDescription":518,"views":519,"category":520,"slugs":521,"date":534},321,"プッシュ-プルトレーニング-筋肉構築と筋力向上のための完璧な方法","プッシュ-プルトレーニング：筋肉構築と筋力向上のための完璧な方法","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","\u003Cp>プッシュプルトレーニングは、運動方向に基づいて筋肉群をプッシュ（押す）とプル（引く）エクササイズに分けます。筋肉の成長を促進し、回復を改善し、筋肉の不均衡を防ぎます。初心者と上級者向けの柔軟なプランにより、力とフィットネスのための効果的で持続可能なトレーニング方法を提供します。\u003C\u002Fp>",194,{"name":262,"id":12},{"de":522,"en":523,"fr":524,"es":525,"pt":526,"it":527,"ar":528,"hi":529,"ur":530,"ru":531,"tr":532,"ja":514,"zh":533},"push-pull-training-die-perfekte-methode-fur-muskelaufbau-und-kraftsteigerung","push-pull-training-the-perfect-method-for-muscle-building-and-strength-enhancement","entrainement-push-pull-la-methode-parfaite-pour-la-prise-de-muscle-et-laugmentation-de-la-force","entrenamiento-push-pull-el-metodo-perfecto-para-el-aumento-muscular-y-el-incremento-de-fuerza","treinamento-push-pull-o-metodo-perfeito-para-o-desenvolvimento-muscular-e-aumento-de-forca","allenamento-push-pull-il-metodo-perfetto-per-la-costruzione-muscolare-e-laumento-della-forza","tdryb-aldfaa-oalshb-altryk-almthaly-lbnaaa-alaadlat-ozyad-alko","pasha-pal-parashakashhanae-masapashaya-ka-naramanae-oura-takata-bugdhhana-ka-paraparanae-taraka","psh-pl-rynng-po-ky-taamyr-aor-takt-my-adaf-k-ly-btryn-tryk","pus-pul-trenirovka-idealnyi-metod-dlia-narashhivaniia-mysecnoi-massy-i-uveliceniia-sily","push-pull-antrenmani-kas-insasi-ve-guc-artisi-icin-mukemmel-yontem","推拉训练-肌肉增长和力量提升的完美方法",{"timestamp":535,"day":536,"month":537,"year":309},"2024-11-22T13:29:10.000000Z","22","11",{"id":539,"slug":540,"title":541,"image":542,"picture":542,"thumbnail":543,"longDescription":75,"shortDescription":544,"views":545,"category":546,"slugs":547,"date":560},394,"プルアップ-フィットネスとカリステニクスにおける自重エクササイズの王様","プルアップ：フィットネスとカリステニクスにおける自重エクササイズの王様","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F72feaf3ea7651b53b6f38469576f3791f5789a45.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F72feaf3ea7651b53b6f38469576f3791f5789a45.webp","このブログでは、技術に関する実践的なヒント、一般的なエラーの原因、初心者向けの進行方法、プルアップのバリエーションの表、およびすべてのレベルに対応したトレーニングプランを提供しています。フィットネスとカリステニクスの分野でプルアップが最も貴重なエクササイズの一つである理由と、それを習得する方法を説明します。",190,{"name":262,"id":12},{"de":548,"en":549,"fr":550,"es":551,"pt":552,"it":553,"ar":554,"hi":555,"ur":556,"ru":557,"tr":558,"ja":540,"zh":559},"pull-ups-der-konig-der-korpergewichtsubungen-im-fitness-und-calisthenics","pull-ups-the-king-of-bodyweight-exercises-in-fitness-and-calisthenics","pull-ups-le-roi-des-exercices-au-poids-du-corps-en-fitness-et-calisthenics","pull-ups-el-rey-de-los-ejercicios-de-peso-corporal-en-fitness-y-calistenia","pull-ups-o-rei-dos-exercicios-com-peso-corporal-no-fitness-e-calistenia","pull-ups-il-re-degli-esercizi-a-corpo-libero-nel-fitness-e-nel-calisthenics","tmaryn-alshb-mlk-tmaryn-ozn-algsm-fy-allyak-oalgmbaz","pal-apasa-fatanasa-oura-kalsathanakasa-ma-sharara-ka-vajana-ka-vayayama-ka-raja","pl-aps-fns-aor-kylstynks-my-gsmany-ozn-ky-orzsho-ka-badsha","podtiagivaniia-korol-upraznenii-s-sobstvennym-vesom-v-fitnese-i-kalistenike","pull-ups-fitness-ve-calisthenicsteki-vucut-agirligi-egzersizlerinin-krali","引体向上-健身和徒手健身中的自身体重锻炼之王",{"timestamp":561,"day":562,"month":308,"year":360},"2025-08-02T07:17:41.000000Z","02",{"id":564,"slug":565,"title":566,"image":567,"picture":567,"thumbnail":568,"longDescription":75,"shortDescription":569,"views":570,"category":571,"slugs":572,"date":585},406,"ジムのエアバイク-なぜ-風車-があなたのトレーニングを革命できるのか","ジムのエアバイク：なぜ「風車」があなたのトレーニングを革命できるのか","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F2d958adc098a6428570e854be5c91517ad685011.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F2d958adc098a6428570e854be5c91517ad685011.webp","\u003Cp>このブログでは、エアバイクを用いたトレーニングの深い洞察を提供し、脂肪燃焼と持久力向上における主要な利点を強調し、他のカーディオ機器と比較し、タバタやEMOMのような具体的なトレーニング方法を提供し、技術、モチベーション、ジムでの最適な活用に関する実用的なヒントを提供します。\u003C\u002Fp>",187,{"name":262,"id":12},{"de":573,"en":574,"fr":575,"es":576,"pt":577,"it":578,"ar":579,"hi":580,"ur":581,"ru":582,"tr":583,"ja":565,"zh":584},"air-bike-im-fitnessstudio-warum-das-windrad-dein-training-revolutionieren-kann","air-bike-in-the-gym-why-the-wind-wheel-can-revolutionize-your-workout","bike-a-air-a-la-salle-de-sport-pourquoi-la-roue-a-vent-peut-revolutionner-votre-entrainement","air-bike-en-el-gimnasio-por-que-el-molino-de-viento-puede-revolucionar-tu-entrenamiento","air-bike-na-academia-por-que-a-roda-de-vento-pode-revolucionar-o-seu-treino","air-bike-in-palestra-perche-la-ruota-a-vento-puo-rivoluzionare-il-tuo-allenamento","drag-alhoaaa-fy-sal-alalaaab-alryady-lmatha-ymkn-l-aagl-alryah-an-thdth-thor-fy-tdrybk","jama-ma-eyara-bika-kaya-vada-vahal-aapaka-varakaaauta-karatakara-bna-sakata-ha","gm-my-ayyr-bayyk-kyo-oa-ky-py-ap-ky-trbyt-my-anklab-la-skta","eir-baik-v-sportzale-pocemu-vetrianoe-koleso-mozet-revoliucionizirovat-vasu-trenirovku","spor-salonunda-air-bike-ruzgar-carki-antrenmaninizi-nasil-devrim-niteliginde-degistirebilir","健身房里的风扇自行车-为什么-风轮-能让你的锻炼方式发生革命性的改变",{"timestamp":586,"day":587,"month":588,"year":360},"2025-09-12T07:30:39.000000Z","12","9",{"id":590,"slug":591,"title":592,"image":593,"picture":593,"thumbnail":594,"longDescription":75,"shortDescription":595,"views":596,"category":597,"slugs":598,"date":611},405,"ジムでのローイング-強い背中を作るための最良の運動","ジムでのローイング: 強い背中を作るための最良の運動","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe7aa1a3e913fc3af5cc1cb35d0450171ba2774b0.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe7aa1a3e913fc3af5cc1cb35d0450171ba2774b0.webp","\u003Cp>このブログは、安全かつ効果的なローイングのための正確な技術的ヒント、主要なローイングのバリエーションとその利点と欠点を示した分かりやすい表、コンパクトな技術チェックリスト、初心者から上級者までのトレーニング推奨、誤りを避けるためのアドバイスおよび回復、そして簡単な結論を提供します。ローイングを正しく行い、バリエーションを効果的に使用し、ローイングを恒久的にトレーニングプランに統合する方法を示します。\u003C\u002Fp>",186,{"name":262,"id":12},{"de":599,"en":600,"fr":601,"es":602,"pt":603,"it":604,"ar":605,"hi":606,"ur":607,"ru":608,"tr":609,"ja":591,"zh":610},"rudern-im-fitnessstudio-die-beste-ubung-fur-einen-starken-rucken","rowing-at-the-gym-the-best-exercise-for-a-strong-back","rameur-a-la-salle-de-sport-le-meilleur-exercice-pour-un-dos-muscle","remo-en-el-gimnasio-el-mejor-ejercicio-para-una-espalda-fuerte","remo-na-academia-o-melhor-exercicio-para-um-dorso-forte","canottaggio-in-palestra-il-miglior-esercizio-per-una-schiena-forte","altgdyf-fy-sal-alalaaab-alryady-afdl-tmryn-lthhr-koy","jama-ma-raiga-eka-majabta-patha-ka-le-saravatatama-vayayama","gm-my-rooyng-ayk-mdbot-kmr-k-ly-btryn-orzsh","greblia-v-trenazernom-zale-lucsee-upraznenie-dlia-krepkoi-spiny","spor-salonunda-kurek-cekme-guclu-bir-sirt-icin-en-iyi-egzersiz","健身房划船-锻炼强壮背部的最佳运动",{"timestamp":612,"day":613,"month":588,"year":360},"2025-09-08T14:47:08.000000Z","08",{"id":615,"slug":616,"title":617,"image":618,"picture":618,"thumbnail":619,"longDescription":75,"shortDescription":620,"views":621,"category":622,"slugs":623,"date":636},346,"エキセントリックトレーニング-力と筋肉の成長におけるネガティブフェーズの重要性","エキセントリックトレーニング：力と筋肉の成長におけるネガティブフェーズの重要性","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe506c0c9f9587d05d43cee5de00d51c9448463a9.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe506c0c9f9587d05d43cee5de00d51c9448463a9.webp","\u003Cp>このブログでは、偏心トレーニングの利点、リフトの負のフェーズがなぜ重要であるか、そしてそれを効果的にワークアウトに統合する方法について説明します。\u003C\u002Fp>",183,{"name":262,"id":12},{"de":624,"en":625,"fr":626,"es":627,"pt":628,"it":629,"ar":630,"hi":631,"ur":632,"ru":633,"tr":634,"ja":616,"zh":635},"exzentrisches-training-die-bedeutung-der-negativen-phase-fur-kraft-und-muskelwachstum","eccentric-training-the-importance-of-the-negative-phase-for-strength-and-muscle-growth","entrainement-excentrique-limportance-de-la-phase-negative-pour-la-force-et-la-croissance-musculaire","entrenamiento-excentrico-la-importancia-de-la-fase-negativa-para-la-fuerza-y-el-crecimiento-muscular","treinamento-excentrico-a-importancia-da-fase-negativa-para-a-forca-e-o-crescimento-muscular","allenamento-eccentrico-limportanza-della-fase-negativa-per-la-forza-e-la-crescita-muscolare","altdryb-allatmathly-ahmy-almrhl-alslby-llko-onmo-alaadlat","asamanaya-parashakashhanae-shakata-oura-masapashaya-ka-vathathha-ka-le-nakaratamaka-caranae-ka-mahatava","ghyr-roayty-trbyt-takt-aor-po-ky-nshoonma-k-ly-mnfy-mrhl-ky-amyt","ekcentricnaia-trenirovka-vaznost-negativnoi-fazy-dlia-sily-i-rosta-mysc","eksantrik-antrenman-guc-ve-kas-buyumesi-icin-negatif-fazin-onemi","偏心训练-负面阶段对力量和肌肉增长的重要性",{"timestamp":637,"day":587,"month":279,"year":360},"2025-02-12T07:52:44.000000Z",{"id":639,"slug":640,"title":641,"image":642,"picture":642,"thumbnail":643,"longDescription":75,"shortDescription":644,"views":645,"category":646,"slugs":647,"date":660},386,"デッドリフト-力-姿勢-筋肉を鍛える王道の種目","デッドリフト – 力、姿勢、筋肉を鍛える王道の種目","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5780e25ea40590de39285d8c0f47c60176e2c412.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5780e25ea40590de39285d8c0f47c60176e2c412.webp","\u003Cp>このブログは、デッドリフト運動の包括的な概要を提供し、ターゲットとなる筋肉群、主要なバリエーション、よくある間違い、トレーニングのアプローチを説明します。最大限の力、筋肉量、機能的フィットネスを構築したいアスリートに最適です。\u003C\u002Fp>",169,{"name":262,"id":12},{"de":648,"en":649,"fr":650,"es":651,"pt":652,"it":653,"ar":654,"hi":655,"ur":656,"ru":657,"tr":658,"ja":640,"zh":659},"kreuzheben-die-konigsubung-fur-kraft-haltung-und-muskelaufbau","deadlift-the-king-of-exercises-for-strength-posture-and-muscle-building","souleve-de-terre-lexercice-roi-pour-la-force-la-posture-et-le-developpement-musculaire","peso-muerto-el-ejercicio-rey-para-la-fuerza-la-postura-y-el-desarrollo-muscular","levantamento-terra-o-exercicio-rei-para-forca-postura-e-crescimento-muscular","stacco-da-terra-lesercizio-regale-per-forza-postura-e-sviluppo-muscolare","alrfaa-almmyt-altmryn-almlky-llko-oalodaay-obnaaa-alaadlat","dadalfata-shakata-mathara-oura-masapasha-naramanae-ka-le-raja-ka-kasarata","y-lf-takt-andaz-aor-po-ky-taamyr-k-ly-shaan-orzsh","stanovaia-tiaga-korol-upraznenii-dlia-sily-osanki-i-narashhivaniia-mysc","deadlift-guc-durus-ve-kas-gelisimi-icin-kral-egzersiz","硬拉-力量-姿势和肌肉增长的王者锻炼",{"timestamp":661,"day":662,"month":334,"year":360},"2025-07-04T06:55:03.000000Z","04"]