{"id":24298,"date":"2026-05-10T04:56:27","date_gmt":"2026-05-10T04:56:27","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=24298"},"modified":"2026-06-20T21:27:48","modified_gmt":"2026-06-20T21:27:48","slug":"%e4%b8%8a%e8%85%95%e4%ba%8c%e9%a0%ad%e7%ad%8b-%e7%9f%ad%e9%a0%ad%e3%83%88%e3%83%ac%e3%83%bc%e3%83%8b%e3%83%b3%e3%82%b0","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ja\/biceps-try-these-bicep-short-head-workouts\/","title":{"rendered":"\u3088\u308a\u5e83\u3044\u4e0a\u8155\u4e8c\u982d\u7b4b\u304c\u6b32\u3057\u3044\uff1f\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u30b7\u30e7\u30fc\u30c8\u30d8\u30c3\u30c9\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3092\u8a66\u3057\u3066\u307f\u3088\u3046"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><h2 style=\"text-align: center;\"><span style=\"color: #99cc00; font-size: 24pt;\">\u3088\u308a\u5e83\u3044\u4e0a\u8155\u4e8c\u982d\u7b4b\u304c\u6b32\u3057\u3044\uff1f\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u30b7\u30e7\u30fc\u30c8\u30d8\u30c3\u30c9\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3092\u8a66\u3057\u3066\u307f\u3088\u3046 <\/span><\/h2>\n<p>\u305f\u304f\u307e\u3057\u3044\u8155\u3092\u4f5c\u308b\u3068\u3044\u3046\u70b9\u3067\u306f\u3001\u91cd\u3044\u30a6\u30a7\u30a4\u30c8\u3092\u6301\u3061\u4e0a\u3052\u3001\u843d\u3061\u308b\u307e\u3067\u30ab\u30fc\u30ea\u30f3\u30b0\u3059\u308b\u3053\u3068\u306b\u52dd\u308b\u3082\u306e\u306f\u306a\u3044\u3002\u3057\u304b\u3057\u3001\u3044\u304f\u3089\u52aa\u529b\u3057\u3066\u3082\u4e0a\u8155\u4e8c\u982d\u7b4b\u304c\u7d30\u3044\u307e\u307e\u3060\u3068\u3069\u3046\u306a\u308b\u3067\u3057\u3087\u3046\u304b\uff1f\u305d\u308c\u306f\u3001\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u77ed\u982d\u90e8\u3092\u7121\u8996\u3057\u3066\u3044\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u3068\u3044\u3046\u3053\u3068\u3067\u3059\u3002\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u77ed\u982d\u90e8\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3059\u308b\u3053\u3068\u304c\u3001\u592a\u304f\u8c4a\u304b\u306a\u8155\u3092\u624b\u306b\u5165\u308c\u308b\u79d8\u8a23\u306a\u306e\u3060\u3002.<\/p>\n<p>\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u30d5\u30ea\u30fc\u30af\u306e\u4e2d\u306b\u306f\u3001\u7b4b\u8089\u306e\u69cb\u9020\u304c\u4f53\u306b\u4e0e\u3048\u308b\u5f71\u97ff\u3092\u7406\u89e3\u305b\u305a\u3001\u305f\u3060\u697d\u3057\u3080\u305f\u3081\u306b\u3055\u307e\u3056\u307e\u306a\u4e0a\u8155\u4e8c\u982d\u7b4b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3063\u3066\u3044\u308b\u4eba\u304c\u3044\u308b\u3002\u305d\u306e\u7d50\u679c\u3001\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u30d4\u30fc\u30af\u306b\u95a2\u3057\u3066\u306f\u304b\u306a\u308a\u76ee\u306b\u898b\u3048\u308b\u7d50\u679c\u304c\u51fa\u3066\u3044\u308b\u304c\u3001\u5e45\u304c\u4e0d\u8db3\u3057\u3066\u3044\u308b\u3002\u6b63\u3057\u3044 <a href=\"https:\/\/www.hsefitness.com\/ja\/\"><strong>\u4e8c\u982d\u7b4b\u77ed\u982d\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/strong><\/a>, \u305d\u3046\u3059\u308c\u3070\u3001\u3088\u308a\u5e45\u306e\u5e83\u3044\u7b4b\u8089\u3092\u3064\u3051\u308b\u3053\u3068\u304c\u3067\u304d\u308b\u3002.<\/p>\n<p>\u3053\u306e\u30ac\u30a4\u30c9\u3067\u306f\u3001\u52b9\u679c\u7684\u306a\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3001\u4e0a\u8155\u4e8c\u982d\u7b4b\u77ed\u982d\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3001\u4e0a\u534a\u8eab\u306e\u305f\u3081\u306e\u80f8\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3084\u30b3\u30f3\u30d1\u30a6\u30f3\u30c9\u30fb\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306a\u3069\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u7d44\u307f\u5408\u308f\u305b\u308b\u3053\u3068\u306e\u5229\u70b9\u306b\u3064\u3044\u3066\u3001\u3059\u3079\u3066\u3092\u5b66\u3073\u307e\u3059\u3002.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u89e3\u5256\u5b66\u3092\u7406\u89e3\u3057\u3001\u3088\u308a\u826f\u3044\u7d50\u679c\u3092\u51fa\u3059<\/span><\/h3>\n<p><img decoding=\"async\" class=\"size-full wp-image-24299 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1.png\" alt=\"\u4e0a\u8155\u4e8c\u982d\u7b4b\u77ed\u982d\u30c8\u30ec\u30fc\u30cb\u30f3\u30b01\" width=\"630\" height=\"574\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-13x12.png 13w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-200x182.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-300x273.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-400x364.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1-600x547.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-1.png 630w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/p>\n<p>\u52b9\u679c\u7684\u306b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u306b\u306f\u3001\u4e0a\u8155\u4e8c\u982d\u7b4b\u304c\u3069\u306e\u3088\u3046\u306b\u4f5c\u3089\u308c\u308b\u304b\u3092\u7406\u89e3\u3059\u308b\u5fc5\u8981\u304c\u3042\u308b\u3002\u4e0a\u8155\u4e8c\u982d\u7b4b\u306f2\u3064\u306e\u982d\u3067\u69cb\u6210\u3055\u308c\u3066\u3044\u308b\uff1a<\/p>\n<p>\u77ed\u3044\u4e0a\u8155\u4e8c\u982d\u7b4b\uff08\u5185\u5074\u4e0a\u8155\u4e8c\u982d\u7b4b\uff09\uff1a\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u5e45\u3068\u539a\u307f\u3092\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3059\u308b\u3002.<\/p>\n<p>\u9577\u3044\u4e0a\u8155\u4e8c\u982d\u7b4b\uff08\u5916\u5074\u306e\u4e0a\u8155\u4e8c\u982d\u7b4b\uff09\uff1a\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u30d4\u30fc\u30af\u3092\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3059\u308b\u3002.<\/p>\n<p>\u8a13\u7df4\u3055\u308c\u3001\u6210\u9577\u3057\u305f\u4eba\u305f\u3061 <a href=\"https:\/\/www.myomaxfitness.com\/best-biceps-exercises-for-long-and-short-head\/\"><strong>\u4e0a\u8155\u4e8c\u982d\u7b4b\u9577\u982d\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/strong><\/a> \u3067\u3001\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u9ad8\u3055\u306f\u3042\u308b\u30ec\u30d9\u30eb\u306b\u9054\u3057\u3066\u3044\u308b\u304c\u3001\u5e45\u306f\u671b\u307e\u3057\u3044\u30ec\u30d9\u30eb\u306b\u306f\u9054\u3057\u3066\u3044\u306a\u3044\u3002.<\/p>\n<p>\u6700\u826f\u306e\u7d50\u679c\u3092\u5f97\u308b\u305f\u3081\u306b\u306f\u3001\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u4e21\u982d\u3092\u30d0\u30e9\u30f3\u30b9\u3088\u304f\u935b\u3048\u308b\u5fc5\u8981\u304c\u3042\u308b\u3002.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u77ed\u982d\u7a2e\u76ee\u306e\u4e0a\u8155\u4e8c\u982d\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u91cd\u8981\u306a\u7406\u7531 <\/span><\/h3>\n<p>\u30b7\u30e7\u30fc\u30c8\u30d8\u30c3\u30c9\u306b\u306f\u3044\u304f\u3064\u304b\u306e\u5229\u70b9\u304c\u3042\u308b\uff1a<\/p>\n<p>\u3088\u308a\u5e83\u3044\u8155\u3092\u5f62\u6210\u3059\u308b<\/p>\n<p>\u5de6\u53f3\u5bfe\u79f0\u306e\u7b4b\u8089\u3092\u767a\u9054\u3055\u305b\u308b<\/p>\n<p>\u8155\u306e\u7f8e\u89b3\u3092\u5411\u4e0a\u3055\u305b\u308b<\/p>\n<p>\u8907\u5408\u904b\u52d5\u306e\u5f37\u5ea6\u3092\u9ad8\u3081\u308b<\/p>\n<p>\u77ed\u3044\u30d8\u30c3\u30c9\u3092\u6b63\u3057\u304f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3042\u308b\u3002 <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1058274620303931\"><strong>\u4e0a\u8155\u4e8c\u982d\u7b4b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/strong><\/a> \u6700\u9ad8\u306e\u7d50\u679c\u3092\u5f97\u308b\u305f\u3081\u306b.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u3088\u308a\u5e83\u3044\u8155\u306e\u305f\u3081\u306e\u4e0a\u8155\u4e8c\u982d\u7b4b\u77ed\u982d\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 <\/span><\/h3>\n<p>\u4ee5\u4e0b\u306f\u3001\u305d\u306e\u305f\u3081\u306e\u30d9\u30b9\u30c8\u30fb\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3067\u3042\u308b\u3002 <a href=\"https:\/\/manofmany.com\/culture\/fitness\/best-bicep-exercises-for-men\"><strong>\u4e0a\u8155\u4e8c\u982d\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/strong><\/a><strong>,<\/strong> \u77ed\u3044\u982d\uff1a<\/p>\n<h4><span style=\"font-size: 12pt;\">\u30ef\u30a4\u30c9\u30b0\u30ea\u30c3\u30d7\u30fb\u30d0\u30fc\u30d9\u30eb\u30fb\u30ab\u30fc\u30eb<\/span><\/h4>\n<p><img decoding=\"async\" class=\"size-full wp-image-24300 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2.png\" alt=\"\u4e8c\u982d\u7b4b\u77ed\u982d\u30c8\u30ec\u30fc\u30cb\u30f3\u30b02\" width=\"840\" height=\"478\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-18x10.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-200x114.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-300x171.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-400x228.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-600x341.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-768x437.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2-800x455.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-2.png 840w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p>\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u5185\u5074\u3092\u935b\u3048\u308b\u306e\u306b\u6700\u3082\u52b9\u679c\u7684\u306a\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u3072\u3068\u3064\u3060\u3002\u30ef\u30a4\u30c9\u30b0\u30ea\u30c3\u30d7\u306b\u3059\u308b\u3068\u3001\u77ed\u982d\u304c\u3088\u308a\u935b\u3048\u3089\u308c\u308b\u3002.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u3069\u3046\u3059\u308c\u3070\u3044\u3044\u306e\u304b\uff1a<\/span><\/strong><\/p>\n<p>\u4e21\u8db3\u3092\u8170\u5e45\u306b\u958b\u3044\u3066\u7acb\u3064<\/p>\n<p>\u30d0\u30fc\u30d9\u30eb\u3092\u80a9\u5e45\u3088\u308a\u5e83\u3081\u306b\u63e1\u308b\u3002<\/p>\n<p>\u8098\u3092\u56fa\u5b9a\u3057\u3066\u30b9\u30ed\u30fc\u30ab\u30fc\u30eb\u3092\u884c\u3046\u3002<\/p>\n<p>\u6700\u5927\u9650\u306e\u30a8\u30f3\u30b2\u30fc\u30b8\u30e1\u30f3\u30c8\u3092\u5f97\u308b\u305f\u3081\u306b\u3001\u30d4\u30fc\u30af\u3067\u53ce\u7e2e\u3055\u305b\u308b<\/p>\n<h4><span style=\"font-size: 12pt;\">\u30b3\u30f3\u30bb\u30f3\u30c8\u30ec\u30fc\u30b7\u30e7\u30f3\u30fb\u30ab\u30fc\u30eb<\/span><\/h4>\n<p><img decoding=\"async\" class=\"size-full wp-image-24301 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3.png\" alt=\"\u4e8c\u982d\u7b4b\u77ed\u982d\u30c8\u30ec\u30fc\u30cb\u30f3\u30b03\" width=\"900\" height=\"462\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-18x9.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-200x103.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-300x154.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-400x205.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-600x308.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-768x394.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3-800x411.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-3.png 900w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u5185\u5074\u306e\u7b4b\u8089\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3057\u305f\u3001\u6700\u3082\u512a\u308c\u305f\u30a2\u30a4\u30bd\u30ec\u30fc\u30b7\u30e7\u30f3\u30fb\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u3072\u3068\u3064\u3067\u3042\u308b\u3002.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u3069\u3046\u3059\u308c\u3070\u3044\u3044\u306e\u304b\uff1a<\/span><\/strong><\/p>\n<p>\u4e21\u8db3\u3092\u5e83\u3052\u3066\u30d9\u30f3\u30c1\u306b\u5ea7\u308b\u3002.<\/p>\n<p>\u7247\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3064\u3002.<\/p>\n<p>\u8098\u3092\u5185\u3082\u3082\u306b\u5f53\u3066\u308b\u3002.<\/p>\n<p>\u30c0\u30f3\u30d9\u30eb\u3092\u5f90\u3005\u306b\u4e0a\u306b\u30ab\u30fc\u30eb\u3055\u305b\u308b\u3002.<\/p>\n<p>\u52d5\u4f5c\u306e\u30d4\u30fc\u30af\u3067\u4e0a\u8155\u4e8c\u982d\u7b4b\u3092\u53ce\u7e2e\u3055\u305b\u308b\u3002.<\/p>\n<p>\u3086\u3063\u304f\u308a\u3068\u30c0\u30f3\u30d9\u30eb\u3092\u4e0b\u308d\u3059\u3002.<\/p>\n<h4><span style=\"font-size: 12pt;\">\u30d7\u30ea\u30fc\u30c1\u30e3\u30fc\u30fb\u30ab\u30fc\u30eb<\/span><\/h4>\n<p><img decoding=\"async\" class=\"size-full wp-image-24302 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4.png\" alt=\"\u4e8c\u982d\u7b4b\u77ed\u982d\u30c8\u30ec\u30fc\u30cb\u30f3\u30b04\" width=\"790\" height=\"492\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-200x125.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-300x187.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-400x249.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-600x374.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4-768x478.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-4.png 790w\" sizes=\"(max-width: 790px) 100vw, 790px\" \/><\/p>\n<p>\u30d7\u30ea\u30fc\u30c1\u30e3\u30fc\u30fb\u30ab\u30fc\u30eb\u306f\u3001\u4e0a\u8155\u4e8c\u982d\u7b4b\u3092\u5e38\u306b\u7dca\u5f35\u3055\u305b\u306a\u304c\u3089\u5b8c\u74a7\u306a\u53cd\u5fa9\u3092\u884c\u3046\u306e\u306b\u7406\u60f3\u7684\u3060\u3002.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u3069\u3046\u3059\u308c\u3070\u3044\u3044\u306e\u304b\uff1a<\/span><\/strong><\/p>\n<p>\u4f1d\u9053\u5e2b\u306e\u30d9\u30f3\u30c1\u306b\u5ea7\u308b<\/p>\n<p>\u4e21\u8155\u3092\u30d1\u30c3\u30c9\u306e\u4e0a\u306b\u7f6e\u304f<\/p>\n<p>\u30d0\u30fc\u30d9\u30eb\u307e\u305f\u306f\u30c0\u30f3\u30d9\u30eb\u3092\u80a9\u306e\u9593\u3067\u7b49\u5e45\u306b\u63e1\u308b\u3002<\/p>\n<p>\u8098\u95a2\u7bc0\u3092\u52d5\u304b\u3055\u305a\u306b\u4f53\u91cd\u3092\u4e0a\u3052\u308b\u3002<\/p>\n<p>\u52d5\u4f5c\u306e\u9802\u70b9\u3067\u7b4b\u8089\u3092\u53ce\u7e2e\u3055\u305b\u308b<\/p>\n<p>\u30a6\u30a7\u30a4\u30c8\u3092\u30b9\u30bf\u30fc\u30c8\u5730\u70b9\u306b\u623b\u3059<\/p>\n<h4><span style=\"font-size: 12pt;\">\u30b9\u30d1\u30a4\u30c0\u30fc\u30fb\u30ab\u30fc\u30eb<\/span><\/h4>\n<p><img decoding=\"async\" class=\"size-full wp-image-24303 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5.png\" alt=\"\u4e0a\u8155\u4e8c\u982d\u7b4b\u77ed\u982d\u30c8\u30ec\u30fc\u30cb\u30f3\u30b05\" width=\"900\" height=\"410\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-18x8.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-200x91.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-300x137.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-400x182.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-600x273.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-768x350.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5-800x364.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-5.png 900w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>\u30b9\u30d1\u30a4\u30c0\u30fc\u30ab\u30fc\u30eb\u3067\u306f\u3001\u7b4b\u8089\u304c\u6700\u9069\u306a\u5f62\u3067\u53ce\u7e2e\u3059\u308b\u305f\u3081\u3001\u77ed\u982d\u3092\u6253\u3064\u306e\u306b\u6700\u9069\u306a\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3068\u306a\u308b\u3002.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u3069\u3046\u3059\u308c\u3070\u3044\u3044\u306e\u304b\uff1a<\/span><\/strong><\/p>\n<p>\u30d9\u30f3\u30c1\u306b\u3046\u3064\u4f0f\u305b\u306b\u306a\u308b<\/p>\n<p>\u8155\u3092\u4e0b\u306b\u4f38\u3070\u3059<\/p>\n<p>\u30c0\u30f3\u30d9\u30eb\u307e\u305f\u306f\u30d0\u30fc\u30d9\u30eb\u3092\u63e1\u308b<\/p>\n<p>\u8098\u3092\u56fa\u5b9a\u3057\u305f\u307e\u307e\u3001\u30a6\u30a8\u30a4\u30c8\u3092\u30ab\u30fc\u30eb\u3055\u305b\u308b\u3002<\/p>\n<p>\u52d5\u4f5c\u306e\u30d4\u30fc\u30af\u306b\u96c6\u4e2d\u3057\u3066\u53ce\u7e2e\u3055\u305b\u308b<\/p>\n<p>\u30a6\u30a8\u30a4\u30c8\u3092\u3086\u3063\u304f\u308a\u4e0b\u308d\u3059<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u6210\u9577\u3092\u30b5\u30dd\u30fc\u30c8\u3059\u308b\u80f8\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6cd5<\/span><\/h3>\n<p><img decoding=\"async\" class=\"size-full wp-image-24304 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6.png\" alt=\"\u4e8c\u982d\u7b4b\u77ed\u982d\u30c8\u30ec\u30fc\u30cb\u30f3\u30b06\" width=\"580\" height=\"540\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6-13x12.png 13w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6-200x186.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6-300x279.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6-400x372.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/05\/bicep-short-head-workout-6.png 580w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/><\/p>\n<p>\u5f15\u304d\u7b4b\u30bf\u30a4\u30d7\u3067\u3042\u3063\u3066\u3082\u3001\u80f8\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u52a0\u3048\u308b\u3053\u3068\u3067\u3001\u4e0a\u534a\u8eab\u5168\u4f53\u306e\u30d1\u30ef\u30fc\u3092\u5411\u4e0a\u3055\u305b\u308b\u3053\u3068\u304c\u3067\u304d\u308b\u3002.<\/p>\n<p>\u30b8\u30e0\u5668\u5177\u3001\u30c1\u30a7\u30b9\u30c8\u30d7\u30ec\u30b9\u3001\u305d\u306e\u4ed6\u306e\u80f8\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u3001\u8155\u3092\u30b9\u30bf\u30d3\u30e9\u30a4\u30b6\u30fc\u3068\u3057\u3066\u4f7f\u3046\u3002\u3053\u306e\u3088\u3046\u306a\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3067\u5f97\u305f\u7b4b\u529b\u306f\u3001\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u969b\u306b\u3001\u3088\u308a\u826f\u3044\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u767a\u63ee\u3055\u305b\u308b\u3002.<\/p>\n<p>\u30d7\u30c3\u30b7\u30e5\u3068\u30d7\u30eb\u306e\u4e21\u65b9\u306e\u52d5\u304d\u3092\u53d6\u308a\u5165\u308c\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u91cd\u8981\u3060\u3002.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u77ed\u982d\u7a2e\u76ee\u3068\u9577\u982d\u7a2e\u76ee\u306e\u7d44\u307f\u5408\u308f\u305b <\/span><\/h3>\n<p>\u8155\u3092\u5341\u5206\u306b\u4f38\u3070\u3059\u306b\u306f\u3001\u305d\u306e\u4e21\u65b9\u304c\u5fc5\u8981\u3060\uff1a<\/p>\n<p>\u4e0a\u8155\u4e8c\u982d\u7b4b\u77ed\u982d\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2192\u30b5\u30a4\u30ba\u5225<\/p>\n<p>\u9577\u982d\u4e0a\u8155\u4e8c\u982d\u7b4b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u2192\u30d4\u30fc\u30af\u7528<\/p>\n<p>\u3069\u3061\u3089\u304b\u4e00\u65b9\u3092\u304a\u308d\u305d\u304b\u306b\u3059\u308b\u3068\u3001\u4e0a\u9054\u306f\u9650\u5b9a\u7684\u306a\u3082\u306e\u306b\u306a\u308a\u307e\u3059\u3002\u4e0a\u8155\u4e8c\u982d\u7b4b\u3092\u6700\u5927\u9650\u306b\u935b\u3048\u308b\u306b\u306f\u3001\u4e21\u65b9\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u53d6\u308a\u5165\u308c\u308b\u306e\u304c\u52b9\u679c\u7684\u3067\u3059\u3002.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u3088\u308a\u5e83\u3044\u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u305f\u3081\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30fb\u30d7\u30e9\u30f3\u4f8b <\/span><\/h3>\n<p>\u3053\u3053\u3067\u3001\u975e\u5e38\u306b\u7c21\u5358\u304b\u3064\u52b9\u7387\u7684\u306a\u65b9\u6cd5\u3092\u7d39\u4ecb\u3057\u3088\u3046\u3002 <strong>\u6700\u9ad8\u306e\u4e0a\u8155\u4e8c\u982d\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/strong>:<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7\uff085\uff5e10\u5206\uff09<\/span><\/strong><\/p>\n<p>\u30a2\u30fc\u30e0\u30b5\u30fc\u30af\u30eb<\/p>\n<p>\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9\u30fb\u30d0\u30f3\u30c9\u30fb\u30ab\u30fc\u30eb<\/p>\n<p><span style=\"font-size: 12pt;\"><strong>\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u30fb\u30eb\u30fc\u30c6\u30a3\u30f3<\/strong><\/span><\/p>\n<p>\u30d0\u30fc\u30d9\u30eb\u30fb\u30ef\u30a4\u30c9\u30fb\u30b0\u30ea\u30c3\u30d7\u30fb\u30ab\u30fc\u30eb 3\u30bb\u30c3\u30c8<\/p>\n<p>\u30d7\u30ea\u30fc\u30c1\u30e3\u30fc\u30fb\u30ab\u30fc\u30eb - 3\u30bb\u30c3\u30c8<\/p>\n<p>\u30b3\u30f3\u30bb\u30f3\u30c8\u30ec\u30fc\u30b7\u30e7\u30f3\u30fb\u30ab\u30fc\u30eb - 3\u30bb\u30c3\u30c8<\/p>\n<p>\u30b9\u30d1\u30a4\u30c0\u30fc\u30fb\u30ab\u30fc\u30eb - 3\u30bb\u30c3\u30c8<\/p>\n<p><strong><span style=\"font-size: 12pt;\">\u30aa\u30d7\u30b7\u30e7\u30f3<\/span><\/strong><\/p>\n<p>\u542b\u3080 <strong>\u30c1\u30a7\u30b9\u30c8\u30fb\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/strong> \u8155\u7acb\u3066\u4f0f\u305b\u3084 <a href=\"https:\/\/www.hsefitness.com\/ja\/%e8%a3%bd%e5%93%81\/hse-l004-%e4%b8%8a%e8%85%95%e4%ba%8c%e9%a0%ad%e7%ad%8b%e3%83%9e%e3%82%b7%e3%83%b3\/\"><strong>\u30b8\u30e0\u5668\u5177 \u30c1\u30a7\u30b9\u30c8\u30d7\u30ec\u30b9<\/strong><\/a> \u7dcf\u5408\u7684\u306a\u5f37\u3055\u306e\u305f\u3081\u306b\u3002.<\/p>\n<p><span style=\"font-size: 12pt;\"><strong>\u30af\u30fc\u30eb\u30c0\u30a6\u30f3<\/strong><\/span><\/p>\n<p>\u8155\u3068\u80a9\u306e\u30b9\u30c8\u30ec\u30c3\u30c1<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u907f\u3051\u308b\u3079\u304d\u4e00\u822c\u7684\u306a\u9593\u9055\u3044 <\/span><\/h3>\n<p>\u3059\u3079\u3066 <strong>\u4e0a\u8155\u4e8c\u982d\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/strong> \u304c\u3001\u4ee5\u4e0b\u306e\u3088\u3046\u306a\u904e\u3061\u3092\u72af\u3057\u3066\u3044\u308b\u306e\u3067\u3042\u308c\u3070\u4fa1\u5024\u306f\u306a\u3044\uff1a<\/p>\n<p>\u904e\u5ea6\u306b\u91cd\u3044\u30a6\u30a7\u30a4\u30c8\u3092\u6301\u3061\u4e0a\u3052\u305f\u308a\u3001\u30c6\u30af\u30cb\u30c3\u30af\u304c\u60aa\u3044\u3002<\/p>\n<p>\u7b4b\u529b\u3088\u308a\u3082\u904b\u52d5\u91cf\u306b\u983c\u308b<\/p>\n<p>\u30b7\u30e7\u30fc\u30c8\u30d8\u30c3\u30c9\u3092\u7121\u8996<\/p>\n<p>\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3068\u30ea\u30ab\u30d0\u30ea\u30fc\u306e\u4e0d\u8db3<\/p>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u30d0\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\u304c\u306a\u3044<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">\u4e0a\u8155\u4e8c\u982d\u7b4b\u3092\u6700\u5927\u9650\u306b\u6210\u9577\u3055\u305b\u308b\u30b3\u30c4 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style=\"font-size: 14pt; color: #99cc00;\">\u3088\u304f\u3042\u308b\u8cea\u554f<\/span><\/h3>\n<ol>\n<li><span style=\"font-size: 12pt;\"><strong> \u4e0a\u8155\u4e8c\u982d\u7b4b\u306e\u77ed\u982d\u90e8\u306b\u6700\u9069\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\uff1f<\/strong><\/span><\/li>\n<\/ol>\n<p>\u30ef\u30a4\u30c9\u30b0\u30ea\u30c3\u30d7\u30ab\u30fc\u30eb\u3001\u30d7\u30ea\u30fc\u30c1\u30e3\u30fc\u30ab\u30fc\u30eb\u3001\u30b3\u30f3\u30bb\u30f3\u30c8\u30ec\u30fc\u30b7\u30e7\u30f3\u30ab\u30fc\u30eb\u306f\u3001\u77ed\u982d\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3057\u305f\u6700\u3082\u52b9\u679c\u7684\u306a\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u3072\u3068\u3064\u3068\u3055\u308c\u3066\u3044\u308b\u3002.<\/p>\n<ol start=\"2\">\n<li><span style=\"font-size: 12pt;\"><strong> 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