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\u3088\u308a\u30cf\u30fc\u30c9\u306b\u3001\u3088\u308a\u30b9\u30de\u30fc\u30c8\u306b<\/strong>.\u3053\u306e\u8a18\u4e8b\u3067\u306f\u3001\u305d\u306e\u7406\u7531\u3092\u8aac\u660e\u3057\u307e\u3059\u3002 <strong>30\u6b73\u304b\u3089\u306e\u7b4b\u8089\u3065\u304f\u308a<\/strong> \u65b0\u305f\u306a\u6226\u7565\u3068\u3001\u9577\u671f\u7684\u306b\u5065\u5eb7\u3067\u5f37\u304f\u3001\u305d\u3057\u3066\u5065\u5eb7\u3067\u3042\u308a\u7d9a\u3051\u308b\u65b9\u6cd5\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">30\u6b73\u3092\u904e\u304e\u308b\u3068\u8eab\u4f53\u306f\u3069\u3046\u5909\u308f\u308b\u306e\u304b\uff1f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udd39 \u30db\u30eb\u30e2\u30f3\u30ec\u30d9\u30eb\u306e\u4f4e\u4e0b<\/h3>\n\n\n\n<p>\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\uff08\u7537\u6027\uff09\u3068\u30a8\u30b9\u30c8\u30ed\u30b2\u30f3\uff0f\u30d7\u30ed\u30b2\u30b9\u30c6\u30ed\u30f3\uff08\u5973\u6027\uff09\u304c\u6e1b\u5c11\u3059\u308b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u7b4b\u8089\u306e\u6e1b\u5c11\u306f\u5f90\u3005\u306b\u59cb\u307e\u308b\u3002<\/h3>\n\n\n\n<p>\u30bf\u30fc\u30b2\u30c3\u30c8\u3092\u7d5e\u3063\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u308f\u306a\u3044\u3068\u300130\u6b73\u304b\u3089\u6bce\u5e740.5\uff5e%\u306e\u7b4b\u8089\u304c\u5931\u308f\u308c\u308b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u518d\u751f\u306b\u306f\u6642\u9593\u304c\u304b\u304b\u308b<\/h3>\n\n\n\n<p>\u7b4b\u8089\u306e\u5fae\u7d30\u306a\u640d\u50b7\u306f\u56de\u5fa9\u306b\u6642\u9593\u304c\u304b\u304b\u308b\u3002\u5341\u5206\u306a\u56de\u5fa9\u306b\u6ce8\u610f\u3092\u6255\u308f\u306a\u3044\u3068\u3001\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u306a\u308b\u5371\u967a\u6027\u304c\u3042\u308b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udd39 \u4ee3\u8b1d\u304c\u843d\u3061\u308b<\/h3>\n\n\n\n<p>\u57fa\u790e\u4ee3\u8b1d\u91cf\u304c\u6e1b\u5c11\u3057\u3001\u8102\u80aa\u3092\u5897\u3084\u3055\u306a\u3044\u305f\u3081\u306b\u306f\u7b4b\u8089\u91cf\u304c\u3053\u308c\u307e\u3067\u4ee5\u4e0a\u306b\u91cd\u8981\u306b\u306a\u308b\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">30\u6b73\u304b\u3089\u306e\u7b4b\u8089\u3065\u304f\u308a\uff1a\u9577\u671f\u7684\u306a\u6210\u529f\u306e\u305f\u3081\u306e6\u3064\u306e\u539f\u5247<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>\u30d7\u30ed\u30b0\u30ec\u30c3\u30b7\u30d6\u30fb\u30ed\u30fc\u30c7\u30a3\u30f3\u30b0\u306e\u4f7f\u7528<\/strong><\/h3>\n\n\n\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u8a08\u753b\u306f\u5b9a\u671f\u7684\u306b\u8abf\u6574\u3059\u308b\u5fc5\u8981\u304c\u3042\u308b\u3002\u91cd\u91cf\u3001\u53cd\u5fa9\u56de\u6570\u3001\u5f37\u5ea6\u3092\u5897\u3084\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>\u30b9\u30c8\u30ec\u30f3\u30b0\u30b9\u3068\u30e2\u30d3\u30ea\u30c6\u30a3\u306e\u878d\u5408<\/strong><\/h3>\n\n\n\n<p>\u786c\u304f\u7d14\u7c8b\u306a\u30d1\u30f3\u30d7\u3060\u3051\u3067\u306f\u4e0d\u5341\u5206\u3002\u95a2\u7bc0\u3001\u7b4b\u819c\u3001\u59ff\u52e2\u3092\u30b5\u30dd\u30fc\u30c8\u3059\u308b\u30e2\u30d3\u30ea\u30c6\u30a3\u30fb\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u53d6\u308a\u5165\u308c\u3088\u3046\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>\u518d\u751f\u306b\u771f\u5263\u306b\u53d6\u308a\u7d44\u3080<\/strong><\/h3>\n\n\n\n<p>\u7b4b\u8089\u7fa4\u3054\u3068\u306b\u6700\u4f4e48\u6642\u9593\u306e\u4f11\u606f\u3002\u826f\u8cea\u306a\u7761\u7720\u3001\u7a4d\u6975\u7684\u306a\u518d\u751f\u3001\u6804\u990a\u88dc\u7d66\u304c\u5fc5\u9808\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>\u591a\u91cf\u6804\u990a\u7d20\u306e\u6700\u9069\u5316<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u30bf\u30f3\u30d1\u30af\u8cea\uff1a\u5c11\u306a\u304f\u3068\u30821.6\uff5e2g\/kg\u4f53\u91cd<\/li>\n\n\n\n<li>\u8907\u5408\u70ad\u6c34\u5316\u7269\uff1a\u30a8\u30cd\u30eb\u30ae\u30fc\u3068\u518d\u751f<\/li>\n\n\n\n<li>\u5065\u5eb7\u7684\u306a\u8102\u80aa\uff1a\u30db\u30eb\u30e2\u30f3\u3068\u7d30\u80de\u6a5f\u80fd\u306e\u305f\u3081<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>\u7684\u3092\u7d5e\u3063\u305f\u30b5\u30d7\u30ea\u30e1\u30f3\u30c8\u306e\u4f7f\u7528<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u30af\u30ec\u30a2\u30c1\u30f3\uff1a\u7b4b\u529b\u3068\u7b4b\u8089\u91cf\u306e\u5411\u4e0a\u304c\u8a3c\u660e\u3055\u308c\u3066\u3044\u308b<\/li>\n\n\n\n<li>\u30aa\u30e1\u30ac3\uff1a\u6297\u708e\u75c7\u4f5c\u7528\u3068\u518d\u751f\u4f5c\u7528<\/li>\n\n\n\n<li>\u30d3\u30bf\u30df\u30f3D\uff1a\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\u3068\u514d\u75ab\u7cfb\u3092\u30b5\u30dd\u30fc\u30c8<\/li>\n\n\n\n<li>\u30de\u30b0\u30cd\u30b7\u30a6\u30e0\uff1a\u7b4b\u8089\u6a5f\u80fd\u3068\u7761\u7720<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">6. <strong>\u30b9\u30c8\u30ec\u30b9\u3092\u8efd\u6e1b\u3057\u3001\u96c6\u4e2d\u529b\u3092\u7dad\u6301\u3059\u308b<\/strong><\/h3>\n\n\n\n<p>\u30b3\u30eb\u30c1\u30be\u30fc\u30eb\uff08\u30b9\u30c8\u30ec\u30b9\u30db\u30eb\u30e2\u30f3\uff09\u306f\u7b4b\u8089\u306e\u6210\u9577\u3092\u963b\u5bb3\u3059\u308b\u3002\u30de\u30a4\u30f3\u30c9\u30d5\u30eb\u30cd\u30b9\u3001\u512a\u308c\u305f\u30b9\u30c8\u30ec\u30b9\u7ba1\u7406\u3001\u30e1\u30f3\u30bf\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u30b8\u30e0\u3068\u540c\u3058\u304f\u3089\u3044\u91cd\u8981\u3060\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u5973\u6027\u306b\u3068\u3063\u3066\u306e\u9055\u3044\uff1f<\/h2>\n\n\n\n<p>\u5973\u6027\u306f\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\u30ec\u30d9\u30eb\u304c\u4f4e\u3044\u304c\u3001\u7b4b\u8089\u3092\u3064\u3051\u308b\u3053\u3068\u3067\u540c\u3058\u3088\u3046\u306b\u6069\u6075\u3092\u53d7\u3051\u308b\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4f53\u306e\u5f15\u304d\u7de0\u3081<\/li>\n\n\n\n<li>\u9aa8\u306e\u5065\u5eb7\uff08\u9aa8\u7c97\u9b06\u75c7\u4e88\u9632\uff09<\/li>\n\n\n\n<li>\u30db\u30eb\u30e2\u30f3\u30d0\u30e9\u30f3\u30b9<\/li>\n\n\n\n<li>\u4ee3\u8b1d\u3068\u8102\u80aa\u71c3\u713c<\/li>\n<\/ul>\n\n\n\n<p><strong>\u795e\u8a71\u3060\uff1a<\/strong> \u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u5973\u6027\u3092 \"\u304b\u305f\u304f \"\u3059\u308b\u3002<br><strong>\u4e8b\u5b9f\u3060\uff1a<\/strong> \u30dc\u30c7\u30a3\u30d3\u30eb\u30c0\u30fc\u306e\u3088\u3046\u306b\u898b\u3048\u308b\u3053\u3068\u306a\u304f\u3001\u5f62\u3092\u6574\u3048\u3001\u5f15\u304d\u7de0\u3081\u3001\u5f37\u5316\u3059\u308b\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u7d50\u8ad6\uff1a30\u6b73\u304b\u3089\u306e\u7b4b\u8089\u3065\u304f\u308a\u306b\u306f\u982d\u8133\u304c\u5fc5\u8981\u3060<\/h2>\n\n\n\n<p>30\u6b73\u304b\u3089\u65b0\u305f\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6bb5\u968e\u304c\u59cb\u307e\u308b\u3002\u8eab\u4f53\u306f\u5909\u5316\u3059\u308b\u304c\u3001\u6b63\u3057\u3044\u8a08\u753b\u3092\u7acb\u3066\u308c\u3070\u3001\u52b9\u679c\u7684\u306a\u7b4b\u8089\u5897\u5f37\u306f\u7d76\u5bfe\u306b\u53ef\u80fd\u3060\u3002\u8ce2\u304f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3057\u3001\u6804\u990a\u3068\u56de\u5fa9\u306b\u6ce8\u610f\u3092\u6255\u3048\u3070\u3001\u9ad8\u9f62\u306b\u306a\u3063\u3066\u3082\u5f37\u3055\u3068\u5065\u5eb7\u3001\u305d\u3057\u3066\u30d1\u30ef\u30d5\u30eb\u306a\u8eab\u4f53\u3067\u5831\u308f\u308c\u308b\u3002<\/p>","protected":false},"excerpt":{"rendered":"<p>Mehr als nur Gewichte stemmen \u2013 was du ab 30 beachten solltest Mit Anfang 30 f\u00fchlt sich dein K\u00f6rper vielleicht noch genauso leistungsf\u00e4hig an wie mit 25 \u2013 aber auf [&hellip;]<\/p>","protected":false},"author":3,"featured_media":425,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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