上腕二等筋の鍛え方・トレーニング方法(ダンベル編)

★ 目標設定

目標回数:10回
目標セット数:3回

ダンベルが無い人は、ペットボトルに水を入れて代用しても同じトレーニングが出来ます。

★ トレーニング前のワンポイント

上腕二等筋は、下の画像の赤枠の部分を指します。人は良くこの部分を、”力こぶ”とも言いますね。

この部分を鍛えていると、荷物を持ったときなど、カッコいい!力コブが躍動してたくましい男に見えます。

さぁトレーニングの開始。無理をせず着実に前進しよう!

★ 良く分かる解説!

ワキを閉めて肘を固定しましょう。
ワキが開いてしまうと、効果が半減するので注意!

★ 良く分かる解説!

ワキを閉めて、肘を固定した状態でゆっくりダンベルを持ち上げていきましょう。

このときに、素早く上げたり、反動で上げたりするのではなく、ゆっくり上げていきましょう。

そして、二等筋の部分を意識して”今、この部分を鍛えているんだぞ!と意識を集中するとより効果が高められます。

★ 良く分かる解説!

今回両腕にダンベルを持ってトレーニングしましたが、体力に自信の無い人は、片手ずつダンベルを持ってトレーニングしてもOKです。

大切なポイント

足は自分の肩幅程度に広き、軽く膝を曲げましょう。

スポンサーリンク

シェアする

  • このエントリーをはてなブックマークに追加

フォローする

コメント

  1. viagra no rx より:

    I intended to compose you a bit of note in order to give many thanks again considering the beautiful basics you’ve contributed above. It’s extremely generous of people like you in giving easily all a few people could have advertised as an e-book in making some bucks for their own end, certainly considering that you could have done it if you considered necessary. The basics additionally acted as a easy way to be aware that many people have a similar desire just as mine to figure out a great deal more concerning this condition. Certainly there are a lot more enjoyable instances ahead for folks who check out your blog.

  2. generic kamagra より:

    I intended to compose you a bit of note in order to give many thanks again considering the breathtaking concepts you’ve contributed above. It’s extremely generous of people like you to give openly just what many individuals might have marketed as an e book to generate some dough for themselves, most notably given that you could possibly have done it if you ever decided. These points as well served to be a fantastic way to fully grasp other people have similar fervor much like my own to know the truth many more pertaining to this issue. I am certain there are millions of more fun opportunities in the future for individuals who looked over your blog post.

  3. I am always searching online for articles that can help me. Thank you! https://alzheimermedi.com medication for alzheimer disease

  4. JavierCog より:

    browse tinder for free , tinder date
    how to use tinder

  5. JavierCog より:

    tinder app , how to use tinder
    tinder online

  6. JavierCog より:

    tinder date , browse tinder for free
    http://tinderentrar.com/

  7. WilliamCop より:

    Oh my goodness! Amazing article dude! Thank you, However I am encountering troubles with your RSS. I don’t know why I can’t join it. Is there anyone else getting similar RSS problems? Anybody who knows the answer will you kindly respond? Thanks!!

    en bet oyunlar

  8. ColinAdoBe より:

    side effects of azithromycin what is zithromax

  9. NormanswAve より:

    azithromycin and alcohol buy zithromax cart zithromax for uti zithromax

  10. ColinAdoBe より:

    azithromycin interactions zithromax 500mg

  11. Williammal より:

    azithromycin over the counter azithromycin online azithromycin z pack zithromax covid

  12. ColinAdoBe より:

    azithromycin z pack zithromax

  13. NormanswAve より:

    azithromycine what is azithromycin azithromycin dosage what is azithromycin

  14. ColinAdoBe より:

    azithromycin over the counter azithromycin z pack

  15. Williammal より:

    what is tadalafil tadalafil 60 mg for sale buy tadalafil us generic tadalafil united states

  16. Davidlob より:

    generic tadalafil united states tadalafil 40 mg daily tadalafil tadalafil tablets

  17. WilliamCop より:

    This text is invaluable. Where can I find out more?

    free bitcoins

  18. NormanswAve より:

    generic tadalafil united states order tadalafil

  19. Davidlob より:

    tadalafil 60 mg for sale buy tadalafil

  20. NormanswAve より:

    tadalafil 40 mg from india buy tadalafil

  21. Diedragrige より:

    writes your essay for you writing help

  22. AnthonyGog より:

    how to write a paper in apa format help with writing an essay

  23. LouiseBit より:

    write a paper for me essaytyper

  24. Samuelvex より:

    tadalafil 40 mg from india buy tadalafil us

  25. AnthonyGog より:

    online dissertation writing service write essay for you

  26. ColinAdoBe より:

    generic tadalafil 40 mg tadalafil gel

  27. Manueljaw より:

    how to write a paper in apa format essay help

  28. AnthonyGog より:

    how to do your homework doing homework

  29. ThomasBoony より:

    help with writing an essay doing homework

  30. AnthonyGog より:

    how to do your homework essay writing

  31. Manueljaw より:

    essay writer generator argument essay

  32. AnthonyGog より:

    college essay writing service writing paper help

  33. AshleyOpism より:

    how to do your homework good writing paper help

  34. ThomasBoony より:

    help me with my homework buy an essay

  35. HazelMip より:

    essay writer online my homework

  36. HazelMip より:

    help with writing a paper essay writer online

  37. Richardson より:

    help with writing an essay cheap essay writer

  38. Diedragrige より:

    online dissertation writing service the last hour

  39. Williammic より:

    online dissertation writing service writing essays help

  40. Williammal より:

    generic tadalafil united states order tadalafil

  41. HazelMip より:

    how to do your homework writing essays

  42. AnthonyGog より:

    paying someone to write a paper how to do your homework

  43. ColinAdoBe より:

    generic tadalafil united states buy tadalafil

  44. AshleyOpism より:

    essay writing software my college

  45. Williammic より:

    help with writing an essay personal essay

  46. AshleyOpism より:

    dissertation help online buy essay paper

  47. HazelMip より:

    help me write my essay the last hour

  48. Whitneysourf より:

    paying someone to write a paper buy dissertation paper

  49. HazelMip より:

    online dissertation writing service essay generator

  50. Whitneysourf より:

    how to write an essay paper help

  51. HazelMip より:

    essay writing service essay writers

  52. AnthonyGog より:

    college essay prompts essay writer

  53. HazelMip より:

    how to write an essay homework helper

  54. Richardson より:

    essay typer generator buy an essay

  55. JamesIndug より:

    how to write an essay essay helper

  56. Davidlob より:

    generic tadalafil united states tadalafil pills 20mg

  57. AnthonyGog より:

    do my homework doing homework [url=https://writemyessayfst.com/ ]essay writers [/url]

  58. TimothyGonee より:

    paying someone to write a paper college essay writer

  59. Richardson より:

    essay writing software writing help

  60. SharylMax より:

    us essay writers my essay writer [url=https://writeapapperzz.com/ ]write my essay [/url]

  61. HazelMip より:

    essay writing services help with an essay [url=https://writemyessaytd.com/ ]how to do your homework [/url]

  62. ThomasBoony より:

    how to write a paper in apa format writing services

  63. Whitneysourf より:

    how to write a paper paper help [url=https://personalessaymix.com/ ]essay [/url]

  64. Manueljaw より:

    online dissertation writing service thesis writing help

  65. Samuelvex より:

    dissertation help online doing homework

  66. TimothyGonee より:

    paying someone to write a paper essay writers

  67. NormanswAve より:

    essay writing service essay help

  68. ThomasBoony より:

    online dissertation writing service argumentative essay

  69. Williammal より:

    writes your essay for you research paper

  70. Richardson より:

    how to write a good essay auto essay writer

  71. Williammic より:

    help with writing a paper essaytyper

  72. AshleyOpism より:

    online dissertation writing service paper writer

  73. TimothyGonee より:

    college essay writing service college essays

  74. HazelMip より:

    how to write a paper in apa format paying someone to write a paper

  75. Richardson より:

    persuasive essay writer college essay

  76. ThomasBoony より:

    how to write a paper in apa format writing paper

  77. AshleyOpism より:

    college essay writing services dissertation help

  78. Samuelvex より:

    best essay writing service writing paper help

  79. Williammal より:

    college essay writing service college essay prompts

  80. Whitneysourf より:

    how to do your homework good my homework

  81. Samuelvex より:

    best essay writing service essay bot

  82. Diedragrige より:

    college essay writing services essay writing service

  83. Richardson より:

    help me write my essay essay format

  84. TimothyGonee より:

    how to write a paper in apa format my college

  85. JamesIndug より:

    paper writer generator the last hour

  86. Diedragrige より:

    how to write a paper in apa format i need help writing my paper

  87. Whitneysourf より:

    i need help writing a paper for college do homework

  88. AnthonyGog より:

    buy dissertation paper my college

  89. JamesIndug より:

    help with writing an essay essay maker

  90. NormanswAve より:

    best essay writing service essaywriter

  91. Williammal より:

    paying someone to write a paper help me with my essay

  92. Williammic より:

    how to do your homework good writing help

  93. Diedragrige より:

    college essay writing services help me with my homework

  94. Carlosgycle より:

    how to write a good essay the last hour

  95. SharylMax より:

    essay writer reddit paper help

  96. HazelMip より:

    modafinil vs adderall buy modafinil

  97. Whitneysourf より:

    modafinil over the counter modalert reddit

  98. HazelMip より:

    is hydroxychloroquine an antibiotic chloroquine death

  99. Manueljaw より:

    modafinil over the counter modafinil reddit

  100. AnthonyGog より:

    provigil for depression provigil drug

  101. AnthonyGog より:

    online doctor to prescribe hydroxychloroquine does hydroxychloroquine cause hair loss

  102. Williammic より:

    side effects of hydroxychloroquine how to make hydroxychloroquine

  103. Whitneysourf より:

    modafinil prescription online modafinil 200mg

  104. TimothyGonee より:

    where to buy modafinil reddit provigil medication

  105. AshleyOpism より:

    armodafinil vs modafinil provigil drug

  106. LouiseBit より:

    how to get modafinil prescription modafinil weight loss

  107. SharylMax より:

    modafinil mechanism of action buy modalert online

  108. Samuelvex より:

    modafinil mechanism of action provigil reviews

  109. HazelMip より:

    hydroxychloroquine drugs aralen chloroquine

  110. ColinAdoBe より:

    how to get modafinil modafinilo

  111. Williammic より:

    modafinil mechanism of action modafinil dosage

  112. HazelMip より:

    hydroxychloroquine pills chloroquin

  113. HazelMip より:

    buy modafinil reddit modafinilo

  114. LouiseBit より:

    hydroxychloroquine effectiveness chloroquine hydrochloride

  115. TimothyGonee より:

    side effects of modafinil modalert 200

  116. AnthonyGog より:

    how to get modafinil prescription modalert reddit

  117. HazelMip より:

    what are the side effects of hydroxychloroquine hydroxychloroquine ingredients

  118. JamesIndug より:

    provigil over the counter provigil dosage

  119. Whitneysourf より:

    hydroxychloroquine sulfate 200mg hydroxychloroquine drugs

  120. HazelMip より:

    modafinil and alcohol modafinil moa

  121. dwendahixRhyday より:

    hydroxychloroquine buy online plaquenil

  122. AnthonyGog より:

    provigil over the counter modafinil warnings

  123. Gececlournors より:

    chloroquine phosphate over the counter buy hydroxychloroquine

  124. AnthonyGog より:

    hydroxychloroquine and azithromycin hydroxychloroquine 200 mg tablet

  125. ToibiaOccaspkap より:

    hydroxychloroquine vs chloroquine chloroquine buy online

  126. soicyclovidoria より:

    hydroxychloroquine for covid 19 what is plaquenil

  127. Gececlournors より:

    online doctor to prescribe hydroxychloroquine chlorochin

  128. Williammal より:

    provigil for depression provigil uses

  129. ToibiaOccaspkap より:

    hydroxychloroquine side effects chloroquine cost

  130. dwendahixRhyday より:

    is hydroxychloroquine an immunosuppressant generic name for plaquenil

  131. Whitneysourf より:

    hydroxychloroquine cost at costco hydroxychloroquine sulfate

  132. dwendahixRhyday より:

    hydroxychloroquine plaquenil plaquenil pill

  133. soicyclovidoria より:

    can you buy hydroxychloroquine over the counter hydroxychloroquine prophylaxis

  134. dwendahixRhyday より:

    how to make hydroxychloroquine at home hydroxychloroquine for sale

  135. ToibiaOccaspkap より:

    doctors prescribing hydroxychloroquine near me hidroxicloroquina

  136. JamesIndug より:

    adrafinil vs modafinil modafinil interactions modafinil half life

  137. AnthonyGog より:

    hydroxychloroquine dosage is hydroxychloroquine over the counter hydroxychloroquine and azithromycin

  138. HazelMip より:

    modafinil prescription online modafinil alcohol modafinilo

  139. dwendahixRhyday より:

    is hydroxychloroquine over the counter chloroquine hydrochloride

  140. ToibiaOccaspkap より:

    hydroxychloroquine plaquenil chloroquine for lupus side effects of plaquenil

  141. Williammic より:

    chloroquin chloroquine walmart where can i buy hydroxychloroquine

  142. Diedragrige より:

    provigil vs adderall modafinil half life order modafinil

  143. ThomasBoony より:

    buy modalert reddit provigil drug provigil cost

  144. Gececlournors より:

    chloroquine uses chloroquine uses hydroxychloroquine

  145. LouiseBit より:

    where to buy hydroxychloroquine chloroquine otc chloroquine primaquine

  146. Williammal より:

    buy modafinil online what is provigil modafinil price

  147. ToibiaOccaspkap より:

    chloroquine phosphate brand name aralen medication

  148. Afteseechefdync より:

    hydroxychloroquine over the counter hydrochloride cream

  149. dwendahixRhyday より:

    where to buy hydroxychloroquine chloroquine tablet chloroquine quinine

  150. soicyclovidoria より:

    plaquenil coupon can i buy chloroquine over the counter can i buy chloroquine over the counter

  151. Gececlournors より:

    hydroxychloroquine prophylaxis plaquenil cost

  152. TimothyGonee より:

    modafinil schedule goodrx modafinil nuvigil vs provigil

  153. AnthonyGog より:

    modafinil schedule modalert buy modalert reddit

  154. Afteseechefdync より:

    plaquenil 200 mg chloroquine for lupus does hydroxychloroquine work

  155. Afteseechefdync より:

    how much does hydroxychloroquine cost hydroxychloroquine drugs

  156. Carlosgycle より:

    where to buy modafinil reddit what is modafinil modalert vs modvigil

  157. Davidlob より:

    provigil pill modafinil schedule modafinil online

  158. Gececlournors より:

    hydroxychloroquine cost at costco hydroxychloroquine dose

  159. AshleyOpism より:

    what is provigil armodafinil vs modafinil provigil cost

  160. Robertevofs より:

    modafinil vs adderall modafinil mechanism of action provigil 100 mg

  161. Williammic より:

    modafinil moa modafinil moa provigil cost

  162. SharylMax より:

    modafinil withdrawal provigil cost provigil and alcohol

  163. Samuelvex より:

    provigil 100mg provigil price nuvigil vs provigil

  164. JamesIndug より:

    modafinil withdrawal what is modafinil modafinil withdrawal

  165. Manueljaw より:

    modafinil alcohol modafinil mechanism of action sunosi vs modafinil

  166. ToibiaOccaspkap より:

    hydroxychloroquine warnings plaquenil drug hydroxychloroquine sulfate

  167. Whitneysourf より:

    plaquenil 200 mg hydroxychloroquine malaria plaquenil eye exam

  168. HazelMip より:

    hydroxychloroquine and zinc plaquenil and alcohol hydroxychloroquine moa

  169. soicyclovidoria より:

    chloroquine phosphate tablet plaquinol

  170. NormanswAve より:

    sunosi vs modafinil modafinil drug test modafinil online

  171. LouiseBit より:

    modafinil interactions provigil provigil drug

  172. Gececlournors より:

    buy plaquenil online how to make hydroxychloroquine where to buy hydroxychloroquine

  173. Diedragrige より:

    modalert 200 reddit modafinil withdrawal provigil

  174. dwendahixRhyday より:

    plaquenil para que sirve chloriquine plaquenil online

  175. soicyclovidoria より:

    buy chloroquin hydroxychloroquine for sale buy chloroquine singapore

  176. Gececlournors より:

    chloroquine phosphate brand name plaquenil reviews

  177. Afteseechefdync より:

    doctors prescribing hydroxychloroquine near me hydroxychloroquine where to buy does hydroxychloroquine

  178. Williammal より:

    how long does modafinil last buy modafinil online provigil price

  179. Richardson より:

    modafinil generic provigil cost provigil uses

  180. Carlosgycle より:

    side effects for modafinil provigil 200 mg modafinil smart drug

  181. AshleyOpism より:

    provigil cost side effects for modafinil modafinil drug test

  182. Davidlob より:

    modafinil prescription online modafinil pill what is modafinil used for

  183. HazelMip より:

    modafinil warnings modafinil mechanism of action modafinil schedule

  184. AnthonyGog より:

    buy hydroxychloroquine canada biden hydroxychloroquine plaquenil buy online

  185. SharylMax より:

    modafinil moa what is provigil modafinil 200mg

  186. dwendahixRhyday より:

    can you buy hydroxychloroquine over the counter plaquenil toxicity

  187. Williammic より:

    buy chloriquine plaquenil para que sirve hydroxychloroquine buy online

  188. Whitneysourf より:

    modalert review buy modalert provigil vs modafinil

  189. dwendahixRhyday より:

    buy chloroquine phosphate canada aralen medicine

  190. JamesIndug より:

    side effects for modafinil what is provigil buy modalert online

  191. ToibiaOccaspkap より:

    plaquenil coupon buy plaquenil online what does hydroxychloroquine do

  192. Samuelvex より:

    modafinil price modafinil india how to get modafinil prescription

  193. dwendahixRhyday より:

    how much does hydroxychloroquine cost chloroquine uses

  194. LouiseBit より:

    hydroxychloroquine 200 mg ama hydroxychloroquine ncov chloroquine

  195. Gececlournors より:

    chloroquine otc buy chloroquine phosphate canada plaquenil retinopathy

  196. ColinAdoBe より:

    modafinil mechanism of action modafinil alcohol how long does modafinil last

  197. Afteseechefdync より:

    doctors for hydroxychloroquine aralen medication

  198. ThomasBoony より:

    modafinil pill what is provigil provigil medication

  199. Diedragrige より:

    modafinil india buy provigil online modafinil prescription online

  200. Gececlournors より:

    how to make hydroxychloroquine at home what is plaquenil

  201. soicyclovidoria より:

    hydroxychloroquine cost at costco how does plaquenil work chloroquine generic

  202. NormanswAve より:

    adderall vs modafinil modalert reddit how to get modafinil

  203. Afteseechefdync より:

    ama hydroxychloroquine buy hcq plaquenil eye exam

  204. AnthonyGog より:

    modafinil mechanism of action sunosi vs modafinil buy modafinil online

  205. ToibiaOccaspkap より:

    chloroquine phosphate generic name hydroxychloroquine drugs

  206. ToibiaOccaspkap より:

    chloroquine phosphate tablet chloroquin

  207. Williammal より:

    modafinil otc modafinil over the counter modafinil half life

  208. Afteseechefdync より:

    what does hydroxychloroquine treat plaquenil generic name

  209. Williammic より:

    modafinil reviews buy modafinil online provigil prescription

  210. ToibiaOccaspkap より:

    hydroxychloroquine vs chloroquine chloroquine prophylaxis

  211. Robertevofs より:

    modafinil price modalert armodafinil vs modafinil

  212. dwendahixRhyday より:

    what does hydroxychloroquine do hydroxychloroquin

  213. Davidlob より:

    modafinil alcohol adderall vs modafinil modalert reddit

  214. Whitneysourf より:

    chloroquine cvs where to buy hydroxychloroquine what are the side effects of hydroxychloroquine

  215. Manueljaw より:

    provigil 100 mg provigil price buy modalert reddit

  216. LouiseBit より:

    modalert 200 reddit goodrx modafinil how to get modafinil prescription

  217. Gececlournors より:

    chloroquine phosphate generic name plaquenil coupon buy hydroxychloroquine canada

  218. dwendahixRhyday より:

    is hydroxychloroquine an immunosuppressant buy chloriquine hydrochlor

  219. Samuelvex より:

    how to get modafinil modafinil schedule provigil online

  220. dwendahixRhyday より:

    chloroquine phosphate generic name buy chloroquine

  221. ColinAdoBe より:

    buy modalert online provigil pill provigil side effects

  222. Afteseechefdync より:

    chloroquine us chloroquine death chloroquine hydrochloride

  223. soicyclovidoria より:

    hydroxychloroquine vs chloroquine chloroquine side effects

  224. Richardson より:

    provigil half life provigil and alcohol adrafinil

  225. Afteseechefdync より:

    side effects for hydroxychloroquine plaquenil weight gain

  226. NormanswAve より:

    adderall vs modafinil side effects of modafinil modafinil interactions

  227. HazelMip より:

    provigil for depression modafinil interactions provigil 100 mg

  228. AnthonyGog より:

    chloroquine phosphate online chloroquine pills chloroquine 500 mg

  229. Williammic より:

    plaquenil medication hydroxychloroquine uses chloroquine and hydroxychloroquine

  230. Williammal より:

    modafinil smart drug provigil price modafinil vs adderall

  231. ToibiaOccaspkap より:

    chloroquine phosphate brand name plaquenil price chloroquine

  232. Afteseechefdync より:

    chloroquine phosphate over the counter aralen medication

  233. Gececlournors より:

    hydroxychloroquine covid 19 hydroxychloroquine sulfate chloroquine generic

  234. LouiseBit より:

    what does hydroxychloroquine treat plaquenil price hydroxychloroquine brand name

  235. Davidlob より:

    sunosi vs modafinil modinafil med modafinil schedule

  236. ThomasBoony より:

    how to get modafinil provigil vs modafinil modafinil price

  237. soicyclovidoria より:

    hydroxychloroquine pills buy chloroquine online chloroquine buy on line

  238. Afteseechefdync より:

    hydroxychloroquine sulfate 200mg clorochina

  239. Afteseechefdync より:

    hydroxychloroquine 200 mg tablet chloroquine us how does plaquenil work

  240. AnthonyGog より:

    provigil over the counter sunosi vs modafinil modafinil and alcohol

  241. Samuelvex より:

    provigil online nuvigil vs provigil modafinilo

  242. ColinAdoBe より:

    modafinil and alcohol modafinil interactions modinafil med

  243. TimothyGonee より:

    provigil for sale provigil dosage buy modalert online

  244. Afteseechefdync より:

    hydroxychloroquine side effects aralen chloroquine

  245. Williammic より:

    modafinil reddit modafinil uses provigil dosage

  246. NormanswAve より:

    modafinilo provigil vs modafinil modafinil smart drug

  247. Robertevofs より:

    modalert 200 reddit provigil generic provigil vs adderall

  248. ToibiaOccaspkap より:

    buy plaquenil buy plaquenil hydroxychloroquine reviews

  249. Whitneysourf より:

    chloroquine phosphate canada can i buy chloroquine over the counter generic chloroquine

  250. ToibiaOccaspkap より:

    hydroxychloroquine vs chloroquine aralen retail price

  251. Gececlournors より:

    plaquenil uses where to buy chloroquine hydroxychloroquine dosage

  252. HazelMip より:

    buy hydroxychloroquine canada chloroquine phosphate tablet does hydroxychloroquine work

  253. Manueljaw より:

    modalert provigil online provigil generic

  254. Williammal より:

    provigil over the counter buy modafinil provigil generic

  255. dwendahixRhyday より:

    chloroquine mechanism of action buy chloroquine online

  256. dwendahixRhyday より:

    hydroxychloroquine dose hydro chloroquine how to make hydroxychloroquine at home

  257. soicyclovidoria より:

    do you need a prescription for hydroxychloroquine plaquenil reviews what is plaquenil

  258. Afteseechefdync より:

    hydroxychloroquine and zinc hydroxychloroquine coronavirus buy plaquenil

  259. Davidlob より:

    modafinil reviews modafinil for sale provigil dosage

  260. Richardson より:

    modafinilo provigil 100 mg modafinil uses