~健康だより Vol.5 2012.11 後編1~
今回の情報提供者 松井 健一 先生
日本体育協会公認アスレティックトレーナー
平井 由佑子
NSCA認定パーソナルトレーナー
健康だよりVol.5 後編では、
【自分で可能な予防する方法をご紹介します!】
Ⅰ)立ち上がり運動
![](data:image/png;base64,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)
1)両脚をついた状態から少し前傾姿勢になる
2)前傾姿勢のまま、ゆっくりと膝をのばしながら、
5秒かけて膝を最後まで伸ばす
3)椅子に下りるときも5秒かけてゆっくり、
これを5回繰り返すのを1日2~3セット
【ポイント!】
○ゆっくり行い、反動をつけない!
○特に足の指と太ももに意識して力を入れる!
トレーニングその2は次回お届けします!!
今回の情報提供者 松井 健一 先生
日本体育協会公認アスレティックトレーナー
平井 由佑子
NSCA認定パーソナルトレーナー
健康だよりVol.5 後編では、
【自分で可能な予防する方法をご紹介します!】
Ⅰ)立ち上がり運動
1)両脚をついた状態から少し前傾姿勢になる
2)前傾姿勢のまま、ゆっくりと膝をのばしながら、
5秒かけて膝を最後まで伸ばす
3)椅子に下りるときも5秒かけてゆっくり、
これを5回繰り返すのを1日2~3セット
【ポイント!】
○ゆっくり行い、反動をつけない!
○特に足の指と太ももに意識して力を入れる!
トレーニングその2は次回お届けします!!