{"id":4689,"date":"2026-01-04T15:01:42","date_gmt":"2026-01-04T06:01:42","guid":{"rendered":"https:\/\/gymcloud.jp\/media\/?p=4689"},"modified":"2026-10-27T14:11:34","modified_gmt":"2026-10-27T05:11:34","slug":"%e3%80%90%e5%ae%8c%e5%85%a8%e7%89%88%e3%80%91%e3%83%99%e3%83%b3%e3%83%81%e3%83%97%e3%83%ac%e3%82%b9%e5%b9%b3%e5%9d%87%e3%81%a8%e6%8f%9b%e7%ae%97%e6%96%b9%e6%b3%95%ef%bd%9c%e4%bd%93%e9%87%8d%e3%83%bb","status":"publish","type":"post","link":"https:\/\/gymcloud.jp\/media\/archives\/4689","title":{"rendered":"\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u63db\u7b97\u8868\uff5c\u56de\u6570\u304b\u3089MAX\uff081RM\uff09\u3092\u8a08\u7b97\u3067\u304d\u308b\u65e9\u898b\u8868"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1000\" height=\"560\" src=\"https:\/\/gymcloud.jp\/media\/wp-content\/uploads\/2025\/11\/kannsann1.jpg\" alt=\"\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u63db\u7b97\u8868\u56de\u6570\u5225\u306e\u63a8\u5b9a\u6700\u5927\u91cd\u91cf\u3092\u77ac\u6642\u306b\u8a08\u7b97\" class=\"wp-image-4692\"\/><\/figure>\n\n\n<p><strong>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e1RM\uff08\u6700\u5927\u6319\u4e0a\u91cd\u91cf\uff09\u3092\u7c21\u5358\u306b\u8a08\u7b97\u3067\u304d\u308b\u63db\u7b97\u8868\u3092\u516c\u958b\u3002\u4f7f\u7528\u91cd\u91cf\u3068\u56de\u6570\u3092\u5165\u529b\u3059\u308b\u3060\u3051\u3067\u63a8\u5b9a\u6700\u5927\u91cd\u91cf\u304c\u5206\u304b\u308a\u307e\u3059\u3002\u4f53\u91cd\u5225\u306e\u6a19\u6e96\u5024\u3082\u63b2\u8f09\u3002<\/strong><\/p>\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u300c\u81ea\u5206\u306e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306f\u5e73\u5747\u3088\u308a\u4e0a\uff1f\u305d\u308c\u3068\u3082\u4e0b\uff1f\u300d\u300c\u5b89\u5168\u306bMAX\u91cd\u91cf\u3092\u77e5\u308b\u65b9\u6cd5\u306f\uff1f\u300d&nbsp;<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30b8\u30e0\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u8ab0\u3082\u304c\u4e00\u5ea6\u306f\u62b1\u304f\u7591\u554f\u3067\u306f\u306a\u3044\u3067\u3057\u3087\u3046\u304b\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u5b9f\u306f\u3001\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u5e73\u5747\u3092\u77e5\u308a\u3001\u9069\u5207\u306a\u63db\u7b97\u5f0f\u3067MAX\u91cd\u91cf\u3092\u628a\u63e1\u3059\u308b\u3053\u3068\u3067\u3001\u602a\u6211\u306e\u30ea\u30b9\u30af\u3092\u907f\u3051\u306a\u304c\u3089\u52b9\u7387\u7684\u306b\u8a18\u9332\u3092\u4f38\u3070\u305b\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u672c\u8a18\u4e8b\u3067\u306f\u3001<\/span><b><mark class=\"has-inline-color\" style=\"background-color: #fcb900;\">\u4f53\u91cd\u30fb\u6027\u5225\u30fb\u30ec\u30d9\u30eb\u5225\u306e\u5e73\u5747\u91cd\u91cf\u304b\u3089\u30011RM\u63a8\u5b9a\u306b\u4f7f\u3048\u308b\u63db\u7b97\u5f0f\uff08O&#8217;Conner\u5f0f\uff09\u3001\u305d\u3057\u3066\u76ee\u7684\u5225\u306e\u5f37\u5ea6\u8a2d\u5b9a\u307e\u3067\u904b\u52d5\u751f\u7406\u5b66\u306b\u57fa\u3065\u304d\u5fb9\u5e95\u89e3\u8aac\u3002<\/mark><\/b><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u4eca\u65e5\u304b\u3089\u3042\u306a\u305f\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30d7\u30ed\u30b0\u30e9\u30e0\u304c\u79d1\u5b66\u7684\u6839\u62e0\u306b\u57fa\u3065\u3044\u305f\u6700\u9069\u306a\u3082\u306e\u306b\u5909\u308f\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u5e73\u5747\u3092\u8d85\u3048\u3001\u7406\u60f3\u306e\u4f53\u3092\u624b\u306b\u5165\u308c\u305f\u3044\u65b9\u306f\u3001\u305c\u3072\u6700\u5f8c\u307e\u3067\u304a\u8aad\u307f\u304f\u3060\u3055\u3044\u3002<\/span><\/p>\n\n\n\n<!-- =============================================\n  GYM CLOUD 1RM\u8a08\u7b97\u30c4\u30fc\u30eb \u2014 WordPress\u57cb\u3081\u8fbc\u307f\u7528\n  \u4f7f\u7528\u65b9\u6cd5: WordPress\u306eHTML\/\u30ab\u30b9\u30bf\u30e0HTML\u30d6\u30ed\u30c3\u30af\u306b\u8cbc\u308a\u4ed8\u3051\n  \u4f9d\u5b58\u95a2\u4fc2: \u306a\u3057\uff08\u7d14\u7c8b\u306aHTML\/CSS\/JS\uff09\n  ============================================= -->\n<style>\n#gc-1rm-tool *{box-sizing:border-box;margin:0;padding:0}\n#gc-1rm-tool{\n  font-family:-apple-system,BlinkMacSystemFont,'Noto Sans JP',sans-serif;\n  background:#fff;\n  border:2px solid #111;\n  border-radius:4px;\n  overflow:hidden;\n  max-width:680px;\n  margin:32px auto;\n  font-size:14px;\n  line-height:1.6;\n}\n#gc-1rm-tool .gc-header{\n  background:#111;\n  color:#fff;\n  padding:20px 24px;\n  display:flex;\n  align-items:center;\n  gap:14px;\n}\n#gc-1rm-tool .gc-header-icon{\n  font-size:28px;\n  line-height:1;\n}\n#gc-1rm-tool .gc-header-text{}\n#gc-1rm-tool .gc-header-title{\n  font-size:17px;\n  font-weight:700;\n  letter-spacing:.03em;\n}\n#gc-1rm-tool .gc-header-sub{\n  font-size:11px;\n  color:#aaa;\n  margin-top:2px;\n}\n#gc-1rm-tool .gc-body{\n  padding:24px;\n}\n\n\/* INPUTS *\/\n#gc-1rm-tool .gc-row{\n  display:grid;\n  grid-template-columns:1fr 1fr;\n  gap:16px;\n  margin-bottom:16px;\n}\n#gc-1rm-tool .gc-row-3{\n  display:grid;\n  grid-template-columns:1fr 1fr 1fr;\n  gap:16px;\n  margin-bottom:16px;\n}\n#gc-1rm-tool .gc-field{}\n#gc-1rm-tool .gc-label{\n  display:block;\n  font-size:11px;\n  font-weight:700;\n  letter-spacing:.1em;\n  color:#555;\n  text-transform:uppercase;\n  margin-bottom:6px;\n}\n#gc-1rm-tool .gc-input,\n#gc-1rm-tool .gc-select{\n  width:100%;\n  padding:10px 12px;\n  border:1.5px solid #ddd;\n  border-radius:3px;\n  font-size:15px;\n  font-family:inherit;\n  color:#111;\n  background:#fafafa;\n  transition:border-color .2s;\n  appearance:none;\n  -webkit-appearance:none;\n}\n#gc-1rm-tool .gc-input:focus,\n#gc-1rm-tool .gc-select:focus{\n  outline:none;\n  border-color:#111;\n  background:#fff;\n}\n#gc-1rm-tool .gc-input-unit{\n  position:relative;\n}\n#gc-1rm-tool .gc-input-unit .gc-input{\n  padding-right:40px;\n}\n#gc-1rm-tool .gc-unit{\n  position:absolute;\n  right:12px;\n  top:50%;\n  transform:translateY(-50%);\n  font-size:12px;\n  color:#999;\n  pointer-events:none;\n}\n\n\/* GENDER TOGGLE *\/\n#gc-1rm-tool .gc-gender{\n  display:flex;\n  gap:0;\n  border:1.5px solid #ddd;\n  border-radius:3px;\n  overflow:hidden;\n  background:#fafafa;\n}\n#gc-1rm-tool .gc-gender-btn{\n  flex:1;\n  padding:10px;\n  background:transparent;\n  border:none;\n  cursor:pointer;\n  font-size:14px;\n  font-family:inherit;\n  color:#777;\n  font-weight:500;\n  transition:all .2s;\n}\n#gc-1rm-tool .gc-gender-btn.active{\n  background:#111;\n  color:#fff;\n}\n\n\/* CALC BUTTON *\/\n#gc-1rm-tool .gc-btn{\n  display:block;\n  width:100%;\n  padding:14px;\n  background:#d4451a;\n  color:#fff;\n  border:none;\n  border-radius:3px;\n  font-size:15px;\n  font-weight:700;\n  letter-spacing:.05em;\n  cursor:pointer;\n  font-family:inherit;\n  transition:background .2s;\n  margin-top:4px;\n}\n#gc-1rm-tool .gc-btn:hover{background:#b83815}\n#gc-1rm-tool .gc-btn:active{transform:translateY(1px)}\n\n\/* DIVIDER *\/\n#gc-1rm-tool .gc-divider{\n  height:1px;\n  background:#eee;\n  margin:24px 0;\n}\n\n\/* RESULT *\/\n#gc-1rm-tool .gc-result{\n  display:none;\n}\n#gc-1rm-tool .gc-result.show{\n  display:block;\n  animation:gcFadeIn .4s ease;\n}\n@keyframes gcFadeIn{from{opacity:0;transform:translateY(8px)}to{opacity:1;transform:translateY(0)}}\n\n#gc-1rm-tool .gc-result-main{\n  background:#111;\n  border-radius:4px;\n  padding:20px 24px;\n  display:flex;\n  align-items:center;\n  gap:20px;\n  margin-bottom:16px;\n  flex-wrap:wrap;\n}\n#gc-1rm-tool .gc-1rm-num{\n  font-size:52px;\n  font-weight:900;\n  color:#e8ff47;\n  line-height:1;\n  letter-spacing:-.02em;\n  font-variant-numeric:tabular-nums;\n}\n#gc-1rm-tool .gc-1rm-kg{\n  font-size:22px;\n  color:#aaa;\n  font-weight:400;\n}\n#gc-1rm-tool .gc-1rm-label{\n  font-size:11px;\n  color:#666;\n  letter-spacing:.12em;\n  text-transform:uppercase;\n  margin-top:4px;\n}\n#gc-1rm-tool .gc-1rm-formula{\n  font-size:12px;\n  color:#555;\n  margin-top:6px;\n  font-style:italic;\n}\n\n\/* LEVEL BADGE *\/\n#gc-1rm-tool .gc-level-wrap{\n  margin-left:auto;\n  text-align:center;\n}\n#gc-1rm-tool .gc-level-badge{\n  display:inline-block;\n  padding:6px 16px;\n  border-radius:20px;\n  font-size:13px;\n  font-weight:700;\n  letter-spacing:.05em;\n  margin-bottom:4px;\n}\n#gc-1rm-tool .gc-level-label{\n  font-size:11px;\n  color:#777;\n}\n\n\/* ZONES TABLE *\/\n#gc-1rm-tool .gc-zones-title{\n  font-size:12px;\n  font-weight:700;\n  letter-spacing:.1em;\n  text-transform:uppercase;\n  color:#555;\n  margin-bottom:10px;\n}\n#gc-1rm-tool .gc-zone-row{\n  display:grid;\n  grid-template-columns:90px 1fr 80px 70px;\n  gap:0;\n  border:1px solid #e8e8e8;\n  border-bottom:none;\n  align-items:center;\n}\n#gc-1rm-tool .gc-zone-row:first-child{border-radius:3px 3px 0 0}\n#gc-1rm-tool .gc-zone-row:last-child{border-bottom:1px solid #e8e8e8;border-radius:0 0 3px 3px}\n#gc-1rm-tool .gc-zone-cell{\n  padding:10px 12px;\n  font-size:13px;\n  border-right:1px solid #e8e8e8;\n}\n#gc-1rm-tool .gc-zone-cell:last-child{border-right:none}\n#gc-1rm-tool .gc-zone-row.gc-zone-head .gc-zone-cell{\n  background:#f5f5f5;\n  font-size:10px;\n  font-weight:700;\n  letter-spacing:.1em;\n  color:#777;\n  text-transform:uppercase;\n  padding:8px 12px;\n}\n#gc-1rm-tool .gc-zone-weight{\n  font-weight:700;\n  font-size:15px;\n}\n#gc-1rm-tool .gc-zone-highlight{\n  background:#fffbf0;\n}\n#gc-1rm-tool .gc-zone-highlight .gc-zone-weight{color:#d4451a}\n\n\/* PROGRESS BAR for level *\/\n#gc-1rm-tool .gc-progress-wrap{\n  margin-top:16px;\n}\n#gc-1rm-tool .gc-progress-title{\n  font-size:11px;\n  font-weight:700;\n  letter-spacing:.1em;\n  text-transform:uppercase;\n  color:#555;\n  margin-bottom:8px;\n}\n#gc-1rm-tool .gc-progress-track{\n  height:8px;\n  background:#eee;\n  border-radius:4px;\n  overflow:hidden;\n  position:relative;\n  margin-bottom:6px;\n}\n#gc-1rm-tool .gc-progress-fill{\n  height:100%;\n  border-radius:4px;\n  transition:width .8s cubic-bezier(.2,.8,.3,1);\n  background:linear-gradient(90deg,#1aaa64,#d4451a);\n}\n#gc-1rm-tool .gc-progress-markers{\n  display:flex;\n  justify-content:space-between;\n  font-size:10px;\n  color:#aaa;\n}\n#gc-1rm-tool .gc-next-goal{\n  background:#f0fff8;\n  border:1px solid #9ee8c5;\n  border-radius:3px;\n  padding:10px 14px;\n  margin-top:12px;\n  font-size:13px;\n  color:#1a6644;\n  line-height:1.5;\n}\n#gc-1rm-tool .gc-next-goal strong{color:#0d4d30}\n\n\/* CTA *\/\n#gc-1rm-tool .gc-cta{\n  margin-top:20px;\n  background:#111;\n  border-radius:3px;\n  padding:16px 20px;\n  display:flex;\n  align-items:center;\n  justify-content:space-between;\n  gap:12px;\n  flex-wrap:wrap;\n}\n#gc-1rm-tool .gc-cta-text{\n  font-size:13px;\n  color:#ccc;\n  line-height:1.5;\n}\n#gc-1rm-tool .gc-cta-text strong{color:#fff}\n#gc-1rm-tool .gc-cta-btn{\n  display:inline-block;\n  background:#d4451a;\n  color:#fff;\n  font-size:12px;\n  font-weight:700;\n  padding:9px 18px;\n  border-radius:3px;\n  text-decoration:none;\n  white-space:nowrap;\n  flex-shrink:0;\n}\n#gc-1rm-tool .gc-error{\n  background:#fff0ed;\n  border:1px solid #f5b8a8;\n  border-radius:3px;\n  padding:10px 14px;\n  font-size:13px;\n  color:#c0392b;\n  margin-top:8px;\n  display:none;\n}\n\n\/* TABS for formula explanation *\/\n#gc-1rm-tool .gc-info{\n  background:#f8f8f8;\n  border-top:1px solid #eee;\n  padding:16px 24px;\n  font-size:12px;\n  color:#777;\n  line-height:1.7;\n}\n#gc-1rm-tool .gc-info a{color:#1a6dd4;text-decoration:none}\n\n@media(max-width:520px){\n  #gc-1rm-tool .gc-row,\n  #gc-1rm-tool .gc-row-3{grid-template-columns:1fr}\n  #gc-1rm-tool .gc-result-main{flex-direction:column;align-items:flex-start}\n  #gc-1rm-tool .gc-level-wrap{margin-left:0}\n  #gc-1rm-tool .gc-zone-row{grid-template-columns:80px 1fr 70px 60px}\n  #gc-1rm-tool .gc-1rm-num{font-size:40px}\n}\n<\/style>\n\n<div id=\"gc-1rm-tool\">\n\n  <!-- HEADER -->\n  <div class=\"gc-header\">\n    <div class=\"gc-header-icon\">\ud83c\udfcb\ufe0f<\/div>\n    <div class=\"gc-header-text\">\n      <div class=\"gc-header-title\">\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9 1RM\u8a08\u7b97\u30c4\u30fc\u30eb<\/div>\n      <div class=\"gc-header-sub\">O&#8217;Conner\u5f0f\u3067\u63a8\u5b9a\u6700\u5927\u91cd\u91cf\u3092\u8a08\u7b97 \uff0f \u30ec\u30d9\u30eb\u5224\u5b9a\u30fb\u5f37\u5ea6\u30be\u30fc\u30f3\u81ea\u52d5\u8868\u793a<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"gc-body\">\n\n    <!-- INPUT FORM -->\n    <div class=\"gc-row\">\n      <div class=\"gc-field\">\n        <label class=\"gc-label\">\u6027\u5225<\/label>\n        <div class=\"gc-gender\">\n          <button class=\"gc-gender-btn active\" id=\"gc-male\" onclick=\"gcSetGender('male')\">\u7537\u6027<\/button>\n          <button class=\"gc-gender-btn\" id=\"gc-female\" onclick=\"gcSetGender('female')\">\u5973\u6027<\/button>\n        <\/div>\n      <\/div>\n      <div class=\"gc-field\">\n        <label class=\"gc-label\">\u4f53\u91cd<\/label>\n        <div class=\"gc-input-unit\">\n          <input class=\"gc-input\" type=\"number\" id=\"gc-weight\" placeholder=\"\u4f8b\uff1a70\" min=\"30\" max=\"200\" inputmode=\"decimal\">\n          <span class=\"gc-unit\">kg<\/span>\n        <\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"gc-row\">\n      <div class=\"gc-field\">\n        <label class=\"gc-label\">\u4f7f\u7528\u91cd\u91cf<\/label>\n        <div class=\"gc-input-unit\">\n          <input class=\"gc-input\" type=\"number\" id=\"gc-lifted\" placeholder=\"\u4f8b\uff1a60\" min=\"1\" max=\"300\" inputmode=\"decimal\">\n          <span class=\"gc-unit\">kg<\/span>\n        <\/div>\n      <\/div>\n      <div class=\"gc-field\">\n        <label class=\"gc-label\">\u6319\u3052\u305f\u56de\u6570\uff081\u30bb\u30c3\u30c8\u76ee\uff09<\/label>\n        <div class=\"gc-input-unit\">\n          <input class=\"gc-input\" type=\"number\" id=\"gc-reps\" placeholder=\"\u4f8b\uff1a10\" min=\"1\" max=\"20\" inputmode=\"numeric\">\n          <span class=\"gc-unit\">\u56de<\/span>\n        <\/div>\n      <\/div>\n    <\/div>\n\n    <div id=\"gc-error\" class=\"gc-error\">\u5165\u529b\u5024\u3092\u78ba\u8a8d\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u4f7f\u7528\u91cd\u91cf\u30fb\u56de\u6570\u30fb\u4f53\u91cd\u306f\u3059\u3079\u3066\u6b63\u306e\u6570\u5024\u3067\u5165\u529b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/div>\n\n    <button class=\"gc-btn\" onclick=\"gcCalc()\">\u63a8\u5b9a1RM\u3092\u8a08\u7b97\u3059\u308b \u2192<\/button>\n\n    <!-- RESULT -->\n    <div class=\"gc-result\" id=\"gc-result\">\n      <div class=\"gc-divider\"><\/div>\n\n      <!-- MAIN NUM -->\n      <div class=\"gc-result-main\">\n        <div>\n          <div style=\"display:flex;align-items:baseline;gap:6px;\">\n            <span class=\"gc-1rm-num\" id=\"gc-out-1rm\">\u2014<\/span>\n            <span class=\"gc-1rm-kg\">kg<\/span>\n          <\/div>\n          <div class=\"gc-1rm-label\">\u63a8\u5b9a 1RM\uff08\u6700\u5927\u6319\u4e0a\u91cd\u91cf\uff09<\/div>\n          <div class=\"gc-1rm-formula\" id=\"gc-out-formula\"><\/div>\n        <\/div>\n        <div class=\"gc-level-wrap\">\n          <div class=\"gc-level-badge\" id=\"gc-out-badge\">\u2014<\/div>\n          <div class=\"gc-level-label\" id=\"gc-out-level-label\">\u73fe\u5728\u306e\u30ec\u30d9\u30eb<\/div>\n        <\/div>\n      <\/div>\n\n      <!-- PROGRESS -->\n      <div class=\"gc-progress-wrap\">\n        <div class=\"gc-progress-title\">\u4f53\u91cd\u6bd4\u30ec\u30d9\u30eb\u5224\u5b9a<\/div>\n        <div class=\"gc-progress-track\">\n          <div class=\"gc-progress-fill\" id=\"gc-out-bar\" style=\"width:0%\"><\/div>\n        <\/div>\n        <div class=\"gc-progress-markers\" id=\"gc-out-markers\"><\/div>\n      <\/div>\n\n      <div class=\"gc-next-goal\" id=\"gc-out-goal\"><\/div>\n\n      <div class=\"gc-divider\"><\/div>\n\n      <!-- ZONES -->\n      <div class=\"gc-zones-title\">\u76ee\u7684\u5225 \u63a8\u5968\u91cd\u91cf\uff08%1RM\uff09<\/div>\n      <div class=\"gc-zone-row gc-zone-head\">\n        <div class=\"gc-zone-cell\">\u76ee\u7684<\/div>\n        <div class=\"gc-zone-cell\">\u5f37\u5ea6<\/div>\n        <div class=\"gc-zone-cell\">\u63a8\u5968\u91cd\u91cf<\/div>\n        <div class=\"gc-zone-cell\">\u56de\u6570<\/div>\n      <\/div>\n      <div class=\"gc-zone-row\" id=\"gc-z1\">\n        <div class=\"gc-zone-cell\">\ud83d\udcaa \u7b4b\u529b\u30a2\u30c3\u30d7<\/div>\n        <div class=\"gc-zone-cell\">85\u301c95%<\/div>\n        <div class=\"gc-zone-cell gc-zone-weight\" id=\"gc-z1w\">\u2014 kg<\/div>\n        <div class=\"gc-zone-cell\">1\u301c5\u56de<\/div>\n      <\/div>\n      <div class=\"gc-zone-row\" id=\"gc-z2\">\n        <div class=\"gc-zone-cell\">\ud83d\udd25 \u7b4b\u80a5\u5927<\/div>\n        <div class=\"gc-zone-cell\">70\u301c85%<\/div>\n        <div class=\"gc-zone-cell gc-zone-weight\" id=\"gc-z2w\">\u2014 kg<\/div>\n        <div class=\"gc-zone-cell\">6\u301c12\u56de<\/div>\n      <\/div>\n      <div class=\"gc-zone-row\" id=\"gc-z3\">\n        <div class=\"gc-zone-cell\">\ud83c\udfc3 \u7b4b\u6301\u4e45\u529b<\/div>\n        <div class=\"gc-zone-cell\">50\u301c70%<\/div>\n        <div class=\"gc-zone-cell gc-zone-weight\" id=\"gc-z3w\">\u2014 kg<\/div>\n        <div class=\"gc-zone-cell\">15\u56de\u301c<\/div>\n      <\/div>\n\n      <!-- CTA -->\n      <div class=\"gc-cta\">\n        <div class=\"gc-cta-text\"><strong>\u30b8\u30e0\u30fb\u30b9\u30bf\u30b8\u30aa\u306e\u5668\u5177\u3092\u30b5\u30d6\u30b9\u30af\u3067<\/strong><br>\u5951\u7d04\u671f\u9593\u4e2d\u306f\u30de\u30b7\u30f3\u3092\u81ea\u7531\u306b\u5165\u66ff\u3048\u53ef\u80fd\u3002\u5168\u56fd\u5bfe\u5fdc\u3002<\/div>\n        <a class=\"gc-cta-btn\" href=\"https:\/\/gymcloud.jp\/\" target=\"_blank\" rel=\"noopener\">GYM CLOUD\u3067\u691c\u7d22 \u2192<\/a>\n      <\/div>\n    <\/div>\n\n  <\/div>\n\n  <!-- FOOTER NOTE -->\n  <div class=\"gc-info\">\n    \u203b O&#8217;Conner\u5f0f\uff081RM = \u91cd\u91cf \u00d7 (1 + \u56de\u6570 \u00f7 40)\uff09\u3092\u4f7f\u7528\u30021\u30bb\u30c3\u30c8\u76ee\u30fb\u9650\u754c\u56de\u6570\u3092\u5165\u529b\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u63a8\u5b9a\u5024\u306f\u76ee\u5b89\u3067\u3042\u308a\u3001\u5b9f\u969b\u306e\u6700\u5927\u91cd\u91cf\u3068\u306f\u5dee\u304c\u751f\u3058\u308b\u5834\u5408\u304c\u3042\u308a\u307e\u3059\u3002\n    \u521d\u5fc3\u8005\u30fb\u672a\u7d4c\u9a13\u8005\u306f\u5b9f\u6e2c\u306b\u3088\u308bMAX\u6e2c\u5b9a\u3092\u907f\u3051\u3001\u3053\u306e\u8a08\u7b97\u30c4\u30fc\u30eb\u3092\u3054\u6d3b\u7528\u304f\u3060\u3055\u3044\u3002\n  <\/div>\n\n<\/div>\n\n<script>\n(function(){\n  var gcGender = 'male';\n\n  window.gcSetGender = function(g){\n    gcGender = g;\n    document.getElementById('gc-male').classList.toggle('active', g==='male');\n    document.getElementById('gc-female').classList.toggle('active', g==='female');\n  };\n\n  \/\/ \u8a18\u4e8b\u30c7\u30fc\u30bf\u305d\u306e\u307e\u307e: [\u4f53\u91cd, \u521d\u5fc3\u8005\u4e0b\u9650, \u521d\u5fc3\u8005\u4e0a\u9650, \u4e2d\u7d1a\u8005, \u4e0a\u7d1a\u8005, \u30a2\u30b9\u30ea\u30fc\u30c8]\n  var LEVELS_MALE = [\n    [50, 30, 40, 50, 65, 80],\n    [60, 35, 45, 60, 80, 95],\n    [70, 40, 50, 70, 90, 110],\n    [80, 45, 55, 80, 105, 125],\n    [90, 50, 60, 90, 115, 140]\n  ];\n  var LEVELS_FEMALE = [\n    [40, 15, 20, 25, 35, 45],\n    [50, 20, 25, 30, 40, 55],\n    [60, 25, 30, 35, 50, 65]\n  ];\n\n  function getLevelData(weight, gender){\n    var table = gender === 'male' ? LEVELS_MALE : LEVELS_FEMALE;\n    \/\/ \u6700\u3082\u8fd1\u3044\u4f53\u91cd\u884c\u3092\u63a2\u3059\n    var best = table[0];\n    var bestDiff = Math.abs(table[0][0] - weight);\n    for(var i=1;i<table.length;i++){\n      var d = Math.abs(table[i][0] - weight);\n      if(d < bestDiff){ bestDiff=d; best=table[i]; }\n    }\n    return best; \/\/ [bw, novLow, novHigh, inter, adv, elite]\n  }\n\n  function getLevel(rm, weight, gender){\n    var d = getLevelData(weight, gender);\n    var ratio = rm \/ weight;\n    if(gender === 'male'){\n      if(rm < d[1]) return {label:'\u5165\u9580', color:'#aaa', bg:'#f5f5f5', pct: Math.min(rm\/d[1]*20,20)};\n      if(rm < d[2]) return {label:'\u521d\u5fc3\u8005', color:'#555', bg:'#eee', pct: 20 + (rm-d[1])\/(d[2]-d[1])*20};\n      if(rm < d[3]) return {label:'\u4e2d\u7d1a\u8005', color:'#1a6dd4', bg:'#e0f0ff', pct: 40 + (rm-d[2])\/(d[3]-d[2])*20};\n      if(rm < d[4]) return {label:'\u4e0a\u7d1a\u8005', color:'#1aaa64', bg:'#e0fff0', pct: 60 + (rm-d[3])\/(d[4]-d[3])*20};\n      if(rm < d[5]) return {label:'\u30a8\u30ad\u30b9\u30d1\u30fc\u30c8', color:'#d4451a', bg:'#fff0e0', pct: 80 + (rm-d[4])\/(d[5]-d[4])*15};\n      return {label:'\u30a2\u30b9\u30ea\u30fc\u30c8', color:'#fff', bg:'#d4451a', pct: 95};\n    } else {\n      if(rm < d[1]) return {label:'\u5165\u9580', color:'#aaa', bg:'#f5f5f5', pct: Math.min(rm\/d[1]*20,20)};\n      if(rm < d[2]) return {label:'\u521d\u5fc3\u8005', color:'#555', bg:'#eee', pct: 20 + (rm-d[1])\/(d[2]-d[1])*20};\n      if(rm < d[3]) return {label:'\u4e2d\u7d1a\u8005', color:'#1a6dd4', bg:'#e0f0ff', pct: 40 + (rm-d[2])\/(d[3]-d[2])*20};\n      if(rm < d[4]) return {label:'\u4e0a\u7d1a\u8005', color:'#1aaa64', bg:'#e0fff0', pct: 60 + (rm-d[3])\/(d[4]-d[3])*20};\n      if(rm < d[5]) return {label:'\u30a8\u30ad\u30b9\u30d1\u30fc\u30c8', color:'#d4451a', bg:'#fff0e0', pct: 80 + (rm-d[4])\/(d[5]-d[4])*15};\n      return {label:'\u30a2\u30b9\u30ea\u30fc\u30c8', color:'#fff', bg:'#d4451a', pct: 95};\n    }\n  }\n\n  function getNextGoal(rm, weight, gender){\n    var d = getLevelData(weight, gender);\n    var targets = [\n      {name:'\u521d\u5fc3\u8005\u30be\u30fc\u30f3\u5230\u9054', val: d[1]},\n      {name:'\u521d\u5fc3\u8005\u30af\u30ea\u30a2', val: d[2]},\n      {name:'\u4e2d\u7d1a\u8005\uff08\u4f53\u91cd\u76f8\u5f53\uff09', val: d[3]},\n      {name:'\u4e0a\u7d1a\u8005\u30ec\u30d9\u30eb', val: d[4]},\n      {name:'\u30a2\u30b9\u30ea\u30fc\u30c8\u30ec\u30d9\u30eb', val: d[5]}\n    ];\n    for(var i=0;i<targets.length;i++){\n      if(rm < targets[i].val){\n        var diff = Math.round((targets[i].val - rm)*10)\/10;\n        return '\ud83c\udfaf \u6b21\u306e\u76ee\u6a19\uff1a<strong>' + targets[i].name + ' (' + targets[i].val + 'kg)<\/strong>\u3000\u3042\u3068 <strong>' + diff + 'kg<\/strong>';\n      }\n    }\n    return '\ud83c\udfc6 \u30a2\u30b9\u30ea\u30fc\u30c8\u30ec\u30d9\u30eb\u9054\u6210\uff01\u7d20\u6674\u3089\u3057\u3044\u3067\u3059\u3002';\n  }\n\n  function round5(v){ return Math.round(v\/2.5)*2.5; }\n\n  window.gcCalc = function(){\n    var err = document.getElementById('gc-error');\n    err.style.display='none';\n\n    var w = parseFloat(document.getElementById('gc-lifted').value);\n    var r = parseFloat(document.getElementById('gc-reps').value);\n    var bw = parseFloat(document.getElementById('gc-weight').value);\n\n    if(!w||!r||!bw||w<=0||r<=0||bw<=0||r>20){\n      err.style.display='block';\n      return;\n    }\n\n    \/\/ O'Conner\u5f0f\n    var rm = Math.round((w * (1 + r\/40)) * 10) \/ 10;\n    var formattedRM = rm % 1 === 0 ? rm.toFixed(0) : rm.toFixed(1);\n\n    \/\/ Level\n    var lv = getLevel(rm, bw, gcGender);\n\n    \/\/ Zones\n    var z1 = round5(rm*0.90); \/\/ \u7b4b\u529b 90%\n    var z2 = round5(rm*0.77); \/\/ \u7b4b\u80a5\u5927 77%\n    var z3 = round5(rm*0.60); \/\/ \u6301\u4e45\u529b 60%\n\n    \/\/ Display\n    document.getElementById('gc-out-1rm').textContent = formattedRM;\n    document.getElementById('gc-out-formula').textContent =\n      '\u8a08\u7b97\u5f0f\uff1a' + w + ' \u00d7 (1 + ' + r + ' \u00f7 40) = ' + formattedRM + 'kg';\n\n    var badge = document.getElementById('gc-out-badge');\n    badge.textContent = lv.label;\n    badge.style.background = lv.bg;\n    badge.style.color = lv.color;\n    badge.style.border = '2px solid ' + lv.color;\n\n    \/\/ Progress bar\n    var pct = Math.min(Math.max(lv.pct,2),98);\n    setTimeout(function(){ document.getElementById('gc-out-bar').style.width = pct+'%'; },50);\n\n    var d = getLevelData(bw, gcGender);\n    document.getElementById('gc-out-markers').innerHTML =\n      '<span>\u672a\u7d4c\u9a13<\/span><span>\u521d\u5fc3\u8005<br>'+d[1]+'kg<\/span><span>\u4e2d\u7d1a<br>'+d[3]+'kg<\/span><span>\u4e0a\u7d1a<br>'+d[4]+'kg<\/span><span>\u30a2\u30b9\u30ea\u30fc\u30c8<br>'+d[5]+'kg<\/span>';\n\n    document.getElementById('gc-out-goal').innerHTML = getNextGoal(rm, bw, gcGender);\n\n    \/\/ Zone highlight \u2014 highlight the zone matching current reps\n    var zones = ['gc-z1','gc-z2','gc-z3'];\n    zones.forEach(function(id){ document.getElementById(id).classList.remove('gc-zone-highlight'); });\n    if(r <= 5) document.getElementById('gc-z1').classList.add('gc-zone-highlight');\n    else if(r <= 12) document.getElementById('gc-z2').classList.add('gc-zone-highlight');\n    else document.getElementById('gc-z3').classList.add('gc-zone-highlight');\n\n    document.getElementById('gc-z1w').textContent = z1 + 'kg\u524d\u5f8c';\n    document.getElementById('gc-z2w').textContent = z2 + 'kg\u524d\u5f8c';\n    document.getElementById('gc-z3w').textContent = z3 + 'kg\u524d\u5f8c';\n\n    document.getElementById('gc-out-level-label').textContent = '\u4f53\u91cd\u6bd4 ' + Math.round(rm\/bw*100)\/100 + '\u500d';\n\n    var res = document.getElementById('gc-result');\n    res.classList.add('show');\n    res.scrollIntoView({behavior:'smooth', block:'nearest'});\n  };\n\n  \/\/ Enter\u30ad\u30fc\u5bfe\u5fdc\n  ['gc-weight','gc-lifted','gc-reps'].forEach(function(id){\n    var el = document.getElementById(id);\n    if(el) el.addEventListener('keydown', function(e){ if(e.key==='Enter') gcCalc(); });\n  });\n})();\n<\/script>\n<!-- \/ GYM CLOUD 1RM\u8a08\u7b97\u30c4\u30fc\u30eb -->\n\n\n\n<div class=\"ep-box es-BpaperRight es-grid bgc-VPsky\"><strong>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u91cd\u91cf\u306e\u95a2\u9023\u8a18\u4e8b<\/strong><br>\u30fb\u7537\u6027\u306e\u4f53\u91cd\u5225\u306e\u5e73\u5747\u91cd\u91cf\u3092\u77e5\u308a\u305f\u3044\u65b9\uff1a<a href=\"https:\/\/gymcloud.jp\/media\/archives\/4195\">\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u5e73\u5747\u91cd\u91cf\u306f\u4f55kg\uff1f\u7537\u6027\u306e\u4f53\u91cd\u5225\u76ee\u5b89\u3068\u63db\u7b97\u8868<\/a><br>\u30fb\u5973\u6027\u306e\u5e73\u5747\u91cd\u91cf\u3092\u77e5\u308a\u305f\u3044\u65b9\uff1a<a href=\"https:\/\/gymcloud.jp\/media\/archives\/10497\">\u5973\u6027\u306e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u5e73\u5747\u91cd\u91cf<\/a><br>\u30fb\u30b9\u30df\u30b9\u30de\u30b7\u30f3\u3068\u30d5\u30ea\u30fc\u306e\u91cd\u91cf\u63db\u7b97\u3092\u77e5\u308a\u305f\u3044\u65b9\uff1a<a href=\"https:\/\/gymcloud.jp\/media\/archives\/10436\">\u30b9\u30df\u30b9\u30de\u30b7\u30f3\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u91cd\u91cf\u63db\u7b97\u8868<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><b>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u5e73\u5747\u91cd\u91cf\u3068\u306f\uff1f<\/b><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1000\" height=\"560\" src=\"https:\/\/gymcloud.jp\/media\/wp-content\/uploads\/2025\/11\/kannsann2.jpg\" alt=\"\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u5e73\u5747\u91cd\u91cf\u3068\u306f\uff1f\" class=\"wp-image-4693\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u5e73\u5747\u91cd\u91cf\u306f\u3001\u6027\u5225\u3084\u4f53\u91cd\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u306e\u6709\u7121\u306b\u3088\u3063\u3066\u5927\u304d\u304f\u5909\u52d5\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3053\u3053\u3067\u306f\u4e00\u822c\u7684\u306a\u5e73\u5747\u5024\u304b\u3089\u3001<\/span><b><mark class=\"has-inline-color\" style=\"background-color: #fcb900;\">\u4f53\u91cd\u6bd4\u306b\u3088\u308b\u8a55\u4fa1\u65b9\u6cd5\u3001\u3055\u3089\u306b\u30a2\u30b9\u30ea\u30fc\u30c8\u3068\u306e\u6bd4\u8f03\u307e\u3067\u3001\u6bb5\u968e\u7684\u306b\u89e3\u8aac<\/mark><\/b><span style=\"font-weight: 400;\">\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u4e00\u822c\u7684\u306a\u5e73\u5747\u5024\u306e\u76ee\u5b89<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u4e00\u822c\u7684\u306a\u5e73\u5747\u5024\u306e\u76ee\u5b89\u3068\u3057\u3066\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u672a\u7d4c\u9a13\u8005\u3092\u542b\u3080\u5834\u5408\u306f\u3001\u6210\u4eba\u7537\u6027\u3067\u7d0440kg\u3001\u6210\u4eba\u5973\u6027\u3067\u7d0420kg\u304c\u4e00\u3064\u306e\u57fa\u6e96\u306b\u306a\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3053\u308c\u306f\u3001<a href=\"https:\/\/gymcloud.jp\/media\/archives\/3981\">\u30d0\u30fc\u30d9\u30eb<\/a>\u306e\u30d0\u30fc\u81ea\u4f53\u304c20kg\u3042\u308b\u305f\u3081\u3001\u7537\u6027\u306f\u4e21\u5074\u306b10kg\u305a\u3064\u3001\u5973\u6027\u306f\u30d0\u30fc\u306e\u307f\u3001\u3068\u3044\u3046\u8a08\u7b97\u306b\u306a\u308b\u305f\u3081\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><b>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u672a\u7d4c\u9a13\u8005\u306e\u5e73\u5747\u91cd\u91cf\u3068\u4f53\u91cd\u6bd4\u306e\u76ee\u5b89\uff1a<\/b><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><b>\u9805\u76ee<\/b><\/td><td><b>\u6210\u4eba\u7537\u6027<\/b><\/td><td><b>\u6210\u4eba\u5973\u6027<\/b><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">\u5e73\u5747\u91cd\u91cf\uff08\u672a\u7d4c\u9a13\u8005\uff09<\/span><\/td><td><span style=\"font-weight: 400;\">\u7d0440kg<\/span><\/td><td><span style=\"font-weight: 400;\">\u7d0420kg<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">\u30d0\u30fc\u30d9\u30eb\u69cb\u6210\u4f8b<\/span><\/td><td><span style=\"font-weight: 400;\">\u30d0\u30fc20kg\uff0b\u5de6\u53f310kg\u305a\u3064<\/span><\/td><td><span style=\"font-weight: 400;\">\u30d0\u30fc\u306e\u307f20kg<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">\u4f53\u91cd\u306b\u5bfe\u3059\u308b\u76ee\u5b89\u5272\u5408<\/span><\/td><td><span style=\"font-weight: 400;\">\u7d0460\u301c70\uff05<\/span><\/td><td><span style=\"font-weight: 400;\">\u7d0430\u301c40\uff05<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">\u4f53\u91cd60kg\/50kg\u3067\u306e\u76ee\u5b89<\/span><\/td><td><span style=\"font-weight: 400;\">36\u301c42kg<\/span><\/td><td><span style=\"font-weight: 400;\">15\u301c20kg<\/span><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30b8\u30e0\u306b\u901a\u3044\u59cb\u3081\u305f\u76f4\u5f8c\u306f\u3001\u307e\u305a\u3053\u306e\u5e73\u5747\u5024\u3092\u57fa\u6e96\u306b\u3001\u81ea\u5206\u304c\u3069\u306e\u7a0b\u5ea6\u306e\u91cd\u91cf\u3092\u5b89\u5168\u306b\u6271\u3048\u308b\u304b\u3092\u78ba\u8a8d\u3059\u308b\u3068\u3088\u3044\u3067\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30d5\u30a9\u30fc\u30e0\u304c\u5b89\u5b9a\u3057\u3066\u3044\u306a\u3044\u6bb5\u968e\u3067\u306f\u3001\u7121\u7406\u306b\u91cd\u91cf\u3092\u8ffd\u3044\u304b\u3051\u306a\u3044\u3053\u3068\u304c\u3001\u5b89\u5168\u9762\u3067\u3082\u975e\u5e38\u306b\u91cd\u8981\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u4f53\u91cd\u3068\u30ec\u30d9\u30eb\u306b\u3088\u308b\u5909\u52d5<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u7b4b\u529b\u3092\u6b63\u3057\u304f\u8a55\u4fa1\u3059\u308b\u306b\u306f\u3001\u7d76\u5bfe\u91cd\u91cf\u3088\u308a\u3082\u300c\u4f53\u91cd\u6bd4\u300d\u3067\u898b\u308b\u65b9\u6cd5\u304c\u6709\u52b9\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u4f53\u91cd60kg\u306e\u4eba\u304c60kg\u6319\u3052\u308b\u5834\u5408\u3068\u3001\u4f53\u91cd90kg\u306e\u4eba\u304c60kg\u6319\u3052\u308b\u5834\u5408\u3067\u306f\u3001\u524d\u8005\u306e\u65b9\u304c\u76f8\u5bfe\u7684\u306a\u7b4b\u529b\u306f\u9ad8\u3044\u3068\u8a00\u3048\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30ec\u30d9\u30eb\u5225\u306e\u76ee\u5b89\u306f\u4ee5\u4e0b\u306e\u901a\u308a\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>\u521d\u5fc3\u8005\u30ec\u30d9\u30eb<\/b><span style=\"font-weight: 400;\">\uff1a\u4f53\u91cd \u00d7 0.8\u500d<\/span><\/li>\n\n\n\n<li><b>\u4e2d\u7d1a\u8005\u30ec\u30d9\u30eb<\/b><span style=\"font-weight: 400;\">\uff1a\u4f53\u91cd \u00d7 1.0\u500d<\/span><\/li>\n\n\n\n<li><b>\u4e0a\u7d1a\u8005\u30ec\u30d9\u30eb<\/b><span style=\"font-weight: 400;\">\uff1a\u4f53\u91cd \u00d7 1.2\u301c1.5\u500d\u4ee5\u4e0a<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u4f53\u91cd70kg\u306e\u7537\u6027\u3067\u3042\u308c\u3070\u3001\u4e2d\u7d1a\u8005\u306770kg\u3001\u4e0a\u7d1a\u8005\u306784\u301c105kg\u304c\u76ee\u6a19\u5024\u3068\u306a\u308a\u307e\u3059\u3002\u307e\u305a\u306f\u81ea\u5206\u306e\u4f53\u91cd\u3068\u540c\u3058\u91cd\u3055\u3092\u6319\u3052\u308b\u3053\u3068\u3092\u7b2c\u4e00\u76ee\u6a19\u306b\u8a2d\u5b9a\u3059\u308b\u306e\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u5927\u5b66\u751f\u3084\u30a2\u30b9\u30ea\u30fc\u30c8\u3068\u306e\u6bd4\u8f03<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u4e5d\u5dde\u5927\u5b66\u306e\u4f53\u529b\u6e2c\u5b9a\u30c7\u30fc\u30bf\u306a\u3069\u3092\u898b\u308b\u3068\u3001\u904b\u52d5\u90e8\u6240\u5c5e\u306e\u7537\u5b50\u5927\u5b66\u751f\u306f\u5e73\u5747\u3088\u308a\u9ad8\u3044\u6570\u5024\u3092\u8a18\u9332\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3057\u304b\u3057\u3001\u30e9\u30b0\u30d3\u30fc\u3084\u30a2\u30e1\u30d5\u30c8\u3068\u3044\u3063\u305f\u30b3\u30f3\u30bf\u30af\u30c8\u30b9\u30dd\u30fc\u30c4\u9078\u624b\u3092\u9664\u3051\u3070\u3001\u521d\u671f\u6bb5\u968e\u304b\u3089\u4f53\u91cd\u76f8\u5f53\u3092\u6319\u3052\u3089\u308c\u308b\u4eba\u306f\u5c11\u6570\u6d3e\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30a2\u30b9\u30ea\u30fc\u30c8\u3067\u3042\u3063\u3066\u3082\u3001\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u7fd2\u719f\u306b\u306f\u6642\u9593\u304c\u304b\u304b\u308a\u307e\u3059\u3002\u7af6\u6280\u7279\u6027\u306b\u3088\u3063\u3066\u5fc5\u8981\u306a\u7b4b\u529b\u306f\u7570\u306a\u308b\u305f\u3081\u3001\u5358\u7d14\u306b\u300c\u904b\u52d5\u7d4c\u9a13\u8005=\u9ad8\u91cd\u91cf\u300d\u3068\u306f\u9650\u308a\u307e\u305b\u3093\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u307e\u305a\u306f<\/span><b>\u7537\u602740kg\u3001\u5973\u602720kg\u3092\u30af\u30ea\u30a2\u3057\u3001\u6b21\u306b\u81ea\u5206\u306e\u4f53\u91cd\u3068\u540c\u3058\u91cd\u3055\u3092\u76ee\u6307\u3059\u3002\u3053\u306e\u30b9\u30c6\u30c3\u30d7\u3092\u8e0f\u3080\u3053\u3068\u304c\u3001\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306b\u304a\u3051\u308b\u738b\u9053\u306e\u76ee\u6a19\u8a2d\u5b9a<\/b><span style=\"font-weight: 400;\">\u3068\u8a00\u3048\u308b\u3067\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><b>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u63db\u7b97\uff081RM\u63a8\u5b9a\uff09\u306e\u57fa\u672c<\/b><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1000\" height=\"560\" src=\"https:\/\/gymcloud.jp\/media\/wp-content\/uploads\/2025\/11\/kannsann3.jpg\" alt=\"\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u63db\u7b97\uff081RM\u63a8\u5b9a\uff09\u306e\u57fa\u672c\" class=\"wp-image-4694\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">1RM\uff08\u6700\u5927\u6319\u4e0a\u91cd\u91cf\uff09\u306f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f37\u5ea6\u3092\u8a2d\u5b9a\u3059\u308b\u4e0a\u3067\u91cd\u8981\u306a\u6307\u6a19\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3053\u3053\u3067\u306f<\/span><b><mark class=\"has-inline-color\" style=\"background-color: #fcb900;\">1RM\u306e\u57fa\u672c\u6982\u5ff5\u3001O'Conner\u5f0f\u306b\u3088\u308b\u8a08\u7b97\u65b9\u6cd5\u3001\u305d\u3057\u3066\u4fbf\u5229\u306aRM\u63db\u7b97\u8868\u306e\u4f7f\u3044\u65b9\u3092\u9806\u306b\u89e3\u8aac<\/mark><\/b><span style=\"font-weight: 400;\">\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u5b89\u5168\u306b\u5b9f\u529b\u3092\u628a\u63e1\u3057\u3001\u52b9\u679c\u7684\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u8a08\u753b\u3092\u7acb\u3066\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>1RM\u3068\u306f\u4f55\u304b<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">1RM\u306f<\/span><b>\u300c\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u30671\u56de\u3060\u3051\u6319\u4e0a\u3067\u304d\u308b\u6700\u5927\u91cd\u91cf\u300d<\/b><span style=\"font-weight: 400;\">\u3092\u6307\u3057\u307e\u3059\u3002\u81ea\u5206\u306e1RM\u3092\u77e5\u308b\u3053\u3068\u3067\u3001\u9069\u5207\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f37\u5ea6\u3092\u8a2d\u5b9a\u3067\u304d\u308b\u3088\u3046\u306b\u306a\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3057\u304b\u3057\u3001\u521d\u5fc3\u8005\u304c\u3044\u304d\u306a\u308a\u9650\u754c\u91cd\u91cf\u306b\u6311\u3080\u306e\u306f\u975e\u5e38\u306b\u5371\u967a\u3067\u3059\u3002\u30d5\u30a9\u30fc\u30e0\u304c\u5d29\u308c\u3066\u80a9\u3084\u5927\u80f8\u7b4b\u3092\u50b7\u3081\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u3001\u30d0\u30fc\u30d9\u30eb\u843d\u4e0b\u306b\u3088\u308b\u91cd\u5927\u4e8b\u6545\u306e\u30ea\u30b9\u30af\u3082\u3042\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u305d\u3053\u3067\u63a8\u5968\u3055\u308c\u308b\u306e\u304c\u3001\u666e\u6bb5\u6271\u3063\u3066\u3044\u308b\u91cd\u91cf\u3068\u56de\u6570\u304b\u30891RM\u3092\u63a8\u5b9a\u3059\u308b\u65b9\u6cd5\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u8a08\u7b97\u5f0f\u3084\u63db\u7b97\u8868\u3092\u4f7f\u3048\u3070\u3001\u5b9f\u969b\u306b\u9650\u754c\u307e\u3067\u6311\u6226\u3057\u306a\u304f\u3066\u3082\u6700\u5927\u91cd\u91cf\u3092\u77e5\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u65e5\u3005\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u8a18\u9332\u304b\u3089\u5b89\u5168\u306b\u5b9f\u529b\u3092\u628a\u63e1\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>O'Conner\u5f0f\u306b\u3088\u308b\u8a08\u7b97\u65b9\u6cd5<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">1RM\u3092\u7b97\u51fa\u3059\u308b\u8a08\u7b97\u5f0f\u306f\u8907\u6570\u3042\u308a\u307e\u3059\u304c\u3001\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u696d\u754c\u3067\u6700\u3082\u5e83\u304f\u4f7f\u308f\u308c\u308b\u306e\u304c\u300cO'Conner\uff08\u30aa\u30b3\u30ca\u30fc\uff09\u5f0f\u300d\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u8a08\u7b97\u304c\u30b7\u30f3\u30d7\u30eb\u3067\u3001\u65e5\u672c\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u73fe\u5834\u3067\u3082\u3088\u304f\u4f7f\u308f\u308c\u3066\u3044\u307e\u3059\u3002\u672c\u8a18\u4e8b\u306e\u8a08\u7b97\u30c4\u30fc\u30eb\u3068\u63db\u7b97\u8868\u3082\u3053\u306e\u5f0f\u3067\u7d71\u4e00\u3057\u3066\u3044\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><b>O'Conner\u5f0f\u306e\u8a08\u7b97\u5f0f\uff1a<\/b><span style=\"font-weight: 400;\"> 1RM = \u91cd\u91cf \u00d7 (1 + \u56de\u6570 \u00f7 40)<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3053\u306e\u5f0f\u306f\u3001\u6319\u4e0a\u91cd\u91cf\u306b\u300c\u56de\u6570\u306b\u5fdc\u3058\u305f\u4fc2\u6570\u300d\u3092\u639b\u3051\u308b\u3053\u3068\u30671RM\u3092\u5c0e\u304d\u51fa\u3057\u307e\u3059\u3002\u56de\u6570\u304c1\u56de\u5897\u3048\u308b\u3054\u3068\u306b\u3001\u5b9f\u8cea\u7684\u306a\u5f37\u5ea6\u304c\u3069\u3046\u5909\u5316\u3059\u308b\u304b\u3092\u4fc2\u6570\u5316\u3057\u305f\u4ed5\u7d44\u307f\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">60kg\u309210\u56de\u6319\u3052\u3089\u308c\u305f\u5834\u5408\uff1a60 \u00d7 (1 + 10 \u00f7 40) = 60 \u00d7 1.25 = 75kg<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3053\u306e\u4eba\u306e\u63a8\u5b9a1RM\u306f\u7d0475kg\u3068\u306a\u308a\u307e\u3059\u30021\u301c10\u56de\u7a0b\u5ea6\u306e\u7bc4\u56f2\u3067\u3042\u308c\u3070\u3001\u6bd4\u8f03\u7684\u6b63\u78ba\u306a\u6570\u5024\u304c\u5f97\u3089\u308c\u308b\u3067\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>RM\u63db\u7b97\u8868\u306e\u4f7f\u3044\u65b9<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u8a08\u7b97\u304c\u9762\u5012\u306a\u5834\u5408\u306f\u3001\u300cRM\u63db\u7b97\u8868\uff08\u65e9\u898b\u8868\uff09\u300d\u3092\u4f7f\u3046\u306e\u304c\u4fbf\u5229\u3067\u3059\u3002\u7e26\u8ef8\u306b\u91cd\u91cf\u3001\u6a2a\u8ef8\u306b\u56de\u6570\u3092\u3068\u308a\u3001\u4ea4\u5dee\u3059\u308b\u7b87\u6240\u304c\u63a8\u5b9a1RM\u306b\u306a\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><b>\u7c21\u6613RM\u63db\u7b97\u4fc2\u6570<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">1\u56de\uff1a100%\uff081RM\uff09<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">2\u56de\uff1a\u7d0495%<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">4\u56de\uff1a\u7d0490%<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">6\u56de\uff1a\u7d0485%<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">8\u56de\uff1a\u7d0480%<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">10\u56de\uff1a\u7d0475%<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">12\u56de\uff1a\u7d0470%<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">&nbsp;50kg\u30678\u56de\u30ae\u30ea\u30ae\u30ea\u6319\u304c\u3063\u305f\u5834\u5408\u30018\u56de\u6319\u304c\u308b\u91cd\u91cf\u306f1RM\u306e\u7d0480\uff05\u306b\u76f8\u5f53\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">&nbsp;50kg \u00f7 0.80 = 62.5kg<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u63a8\u5b9a1RM\u306f\u7d0462.5kg\u3067\u3059\u3002\u9650\u754c\u307e\u3067\u6311\u6226\u3057\u306a\u304f\u3066\u3082\u3001\u65e5\u3005\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u8a18\u9332\uff08\u91cd\u91cf\u00d7\u56de\u6570\uff09\u304b\u3089\u5b89\u5168\u306b\u81ea\u5206\u306e\u5b9f\u529b\u3092\u628a\u63e1\u3067\u304d\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>O'Conner\u5f0f\u3068\u30a8\u30d7\u30ea\u30fc\u5f0f\u306e\u9055\u3044<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">1RM\u306e\u63a8\u5b9a\u5f0f\u306fO'Conner\u5f0f\u3060\u3051\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u6d77\u5916\u306e\u8a08\u7b97\u30c4\u30fc\u30eb\u3067\u3088\u304f\u4f7f\u308f\u308c\u308b\u300c\u30a8\u30d7\u30ea\u30fc\u5f0f\u300d\u306f\u3001<b>1RM\uff1d\u91cd\u91cf\u00d7\uff081\uff0b\u56de\u6570\u00f730\uff09<\/b>\u3067\u8a08\u7b97\u3057\u307e\u3059\u3002\u56de\u6570\u309240\u3067\u306f\u306a\u304f30\u3067\u5272\u308b\u305f\u3081\u3001\u540c\u3058\u8a18\u9332\u3067\u3082\u30a8\u30d7\u30ea\u30fc\u5f0f\u306e\u307b\u3046\u304c\u63a8\u5b9a\u5024\u304c\u9ad8\u304f\u51fa\u307e\u3059\u3002<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u8a18\u9332\uff08\u91cd\u91cf\u00d7\u56de\u6570\uff09<\/th><th>O'Conner\u5f0f<\/th><th>\u30a8\u30d7\u30ea\u30fc\u5f0f<\/th><th>\u5dee<\/th><\/tr><\/thead><tbody><tr><td>60kg\u00d73\u56de<\/td><td>64.5kg<\/td><td>66.0kg<\/td><td>+1.5kg<\/td><\/tr><tr><td>60kg\u00d75\u56de<\/td><td>67.5kg<\/td><td>70.0kg<\/td><td>+2.5kg<\/td><\/tr><tr><td>60kg\u00d78\u56de<\/td><td>72.0kg<\/td><td>76.0kg<\/td><td>+4.0kg<\/td><\/tr><tr><td>60kg\u00d710\u56de<\/td><td>75.0kg<\/td><td>80.0kg<\/td><td>+5.0kg<\/td><\/tr><tr><td>80kg\u00d75\u56de<\/td><td>90.0kg<\/td><td>93.3kg<\/td><td>+3.3kg<\/td><\/tr><tr><td>80kg\u00d78\u56de<\/td><td>96.0kg<\/td><td>101.3kg<\/td><td>+5.3kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u203b\u672c\u8a18\u4e8b\u3067\u8a08\u7b97\u3057\u305f\u5024\uff08\u5c0f\u6570\u7b2c1\u4f4d\u307e\u3067\uff09\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u56de\u6570\u304c\u591a\u3044\u307b\u30692\u3064\u306e\u5f0f\u306e\u5dee\u306f\u5e83\u304c\u308a\u300160kg\u00d710\u56de\u3067\u306f5kg\u306e\u5dee\u306b\u306a\u308a\u307e\u3059\u3002<b>\u30a2\u30d7\u30ea\u3084\u8a08\u7b97\u30b5\u30a4\u30c8\u306b\u3088\u3063\u3066\u63a1\u7528\u3057\u3066\u3044\u308b\u5f0f\u304c\u9055\u3046\u305f\u3081\u3001\u8a18\u9332\u306e\u4f38\u3073\u3092\u6bd4\u3079\u308b\u3068\u304d\u306f\u5fc5\u305a\u540c\u3058\u5f0f\u3067\u8a08\u7b97\u3057\u76f4\u3057\u307e\u3057\u3087\u3046\u3002<\/b><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16937972\/\" target=\"_blank\" rel=\"noopener\">\u53cd\u5fa9\u56de\u6570\u304b\u30891RM\u3092\u4e88\u6e2c\u3057\u305f\u7814\u7a76<\/a>\uff08Reynolds et al., 2006\uff09\u3067\u306f\u3001\u63a8\u5b9a\u306b\u4f7f\u3046\u56de\u6570\u306f10\u56de\u4ee5\u5185\u304c\u63a8\u5968\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u3069\u306e\u5f0f\u308210\u56de\u4ee5\u5185\u306e\u8a18\u9332\u3067\u8a08\u7b97\u3057\u3001\u300c\u76ee\u5b89\u300d\u3068\u3057\u3066\u4f7f\u3046\u306e\u304c\u57fa\u672c\u3067\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><b>\u4f53\u91cd\u30fb\u6027\u5225\u30fb\u30ec\u30d9\u30eb\u5225\u306e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u76ee\u5b89\uff08\u4e00\u89a7\u8868\uff09<\/b><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1000\" height=\"560\" src=\"https:\/\/gymcloud.jp\/media\/wp-content\/uploads\/2025\/11\/kannsann4.jpg\" alt=\"\u4f53\u91cd\u30fb\u6027\u5225\u30fb\u30ec\u30d9\u30eb\u5225\u306e\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u76ee\u5b89\uff08\u4e00\u89a7\u8868\uff09\" class=\"wp-image-4696\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u76ee\u6a19\u91cd\u91cf\u306f\u3001\u4f53\u91cd\u3068\u6027\u5225\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u5e74\u6570\u306b\u3088\u3063\u3066\u5927\u304d\u304f\u5909\u308f\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3053\u3053\u3067\u306f<\/span><b><mark class=\"has-inline-color\" style=\"background-color: #fcb900;\">\u4f53\u91cd\u5225\u30fb\u30ec\u30d9\u30eb\u5225\u306e1RM\uff08\u6700\u5927\u6319\u4e0a\u91cd\u91cf\uff09\u4e00\u89a7\u8868<\/mark><\/b><span style=\"font-weight: 400;\">\u3092\u7d39\u4ecb\u3057\u307e\u3059\u3002\u81ea\u5206\u306e\u73fe\u5728\u5730\u3092\u78ba\u8a8d\u3057\u3001\u6b21\u306e\u30b9\u30c6\u30c3\u30d7\u3078\u306e\u76ee\u6a19\u8a2d\u5b9a\u306b\u5f79\u7acb\u3066\u3066\u304f\u3060\u3055\u3044\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u7537\u6027\u306e\u5e73\u5747\u30fb\u57fa\u6e96\uff08\u4f53\u91cd\u5225\uff09<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u7537\u6027\u306e\u5834\u5408\u3001\u4f53\u91cd\u306e1\u500d\uff08Body Weight\uff09\u3092\u6319\u3052\u308b\u3053\u3068\u304c\u4e2d\u7d1a\u8005\u3078\u306e\u5165\u308a\u53e3\u3068\u3055\u308c\u307e\u3059\u3002\u307e\u305a\u306f\u3053\u306e\u58c1\u3092\u8d85\u3048\u308b\u3053\u3068\u3092\u76ee\u6307\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><b>\u4f53\u91cd<\/b><\/td><td><b>\u521d\u5fc3\u8005 (\u301c6\u30f6\u6708)<\/b><\/td><td><b>\u4e2d\u7d1a\u8005 (6\u30f6\u6708\u301c2\u5e74)<\/b><\/td><td><b>\u4e0a\u7d1a\u8005 (2\u5e74\u4ee5\u4e0a)<\/b><\/td><td><b>\u30a2\u30b9\u30ea\u30fc\u30c8\u30ec\u30d9\u30eb<\/b><\/td><\/tr><tr><td><b>50kg<\/b><\/td><td><span style=\"font-weight: 400;\">30\u301c40kg<\/span><\/td><td><span style=\"font-weight: 400;\">50kg<\/span><\/td><td><span style=\"font-weight: 400;\">65kg<\/span><\/td><td><span style=\"font-weight: 400;\">80kg\u301c<\/span><\/td><\/tr><tr><td><b>60kg<\/b><\/td><td><span style=\"font-weight: 400;\">35\u301c45kg<\/span><\/td><td><span style=\"font-weight: 400;\">60kg<\/span><\/td><td><span style=\"font-weight: 400;\">80kg<\/span><\/td><td><span style=\"font-weight: 400;\">95kg\u301c<\/span><\/td><\/tr><tr><td><b>70kg<\/b><\/td><td><span style=\"font-weight: 400;\">40\u301c50kg<\/span><\/td><td><span style=\"font-weight: 400;\">70kg<\/span><\/td><td><span style=\"font-weight: 400;\">90kg<\/span><\/td><td><span style=\"font-weight: 400;\">110kg\u301c<\/span><\/td><\/tr><tr><td><b>80kg<\/b><\/td><td><span style=\"font-weight: 400;\">45\u301c55kg<\/span><\/td><td><span style=\"font-weight: 400;\">80kg<\/span><\/td><td><span style=\"font-weight: 400;\">105kg<\/span><\/td><td><span style=\"font-weight: 400;\">125kg\u301c<\/span><\/td><\/tr><tr><td><b>90kg<\/b><\/td><td><span style=\"font-weight: 400;\">50\u301c60kg<\/span><\/td><td><span style=\"font-weight: 400;\">90kg<\/span><\/td><td><span style=\"font-weight: 400;\">115kg<\/span><\/td><td><span style=\"font-weight: 400;\">140kg\u301c<\/span><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u521d\u5fc3\u8005\u6bb5\u968e\u3067\u306f\u3001\u4f53\u91cd\u306e60\u301c70%\u3092\u76ee\u6a19\u306b\u3057\u307e\u3059\u3002\u4f53\u91cd60kg\u306e\u7537\u6027\u306a\u3089\u3001\u307e\u305a\u306f35\u301c45kg\u3092\u30af\u30ea\u30a2\u3059\u308b\u3053\u3068\u304c\u7b2c\u4e00\u6b69\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u4e2d\u7d1a\u8005\u3067\u4f53\u91cd1.0\u500d\u3092\u9054\u6210\u3059\u308b\u3068\u3001\u30b8\u30e0\u5185\u3067\u3082\u300c\u7d99\u7d9a\u3057\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3057\u3066\u3044\u308b\u4eba\u300d\u3068\u3057\u3066\u8a8d\u77e5\u3055\u308c\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u4e0a\u7d1a\u8005\u30ec\u30d9\u30eb\u306e\u4f53\u91cd1.5\u500d\u4ed8\u8fd1\u304b\u3089\u306f\u3001\u7af6\u6280\u30ec\u30d9\u30eb\u306e\u9818\u57df\u306b\u5165\u308a\u307e\u3059\u3002\u30a2\u30b9\u30ea\u30fc\u30c8\u30ec\u30d9\u30eb\u306b\u306a\u308b\u3068\u3001\u4f53\u91cd\u306e2\u500d\u8fd1\u3044\u91cd\u91cf\u3092\u6271\u3046\u3053\u3068\u3082\u73cd\u3057\u304f\u3042\u308a\u307e\u305b\u3093\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u5973\u6027\u306e\u5e73\u5747\u30fb\u57fa\u6e96\uff08\u4f53\u91cd\u5225\uff09<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u5973\u6027\u306f\u7537\u6027\u306b\u6bd4\u3079\u3066\u4e0a\u534a\u8eab\u306e\u7b4b\u91cf\u304c\u5c11\u306a\u3044\u50be\u5411\u306b\u3042\u308b\u305f\u3081\u3001\u57fa\u6e96\u5024\u306f\u7570\u306a\u308a\u307e\u3059\u3002\u4f53\u91cd\u306e\u534a\u5206\uff080.5\u500d\uff09\u3092\u6319\u3052\u308b\u3053\u3068\u304c\u6700\u521d\u306e\u5927\u304d\u306a\u76ee\u6a19\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><b>\u4f53\u91cd<\/b><\/td><td><b>\u521d\u5fc3\u8005 (\u301c6\u30f6\u6708)<\/b><\/td><td><b>\u4e2d\u7d1a\u8005 (6\u30f6\u6708\u301c2\u5e74)<\/b><\/td><td><b>\u4e0a\u7d1a\u8005 (2\u5e74\u4ee5\u4e0a)<\/b><\/td><td><b>\u30a2\u30b9\u30ea\u30fc\u30c8\u30ec\u30d9\u30eb<\/b><\/td><\/tr><tr><td><b>40kg<\/b><\/td><td><span style=\"font-weight: 400;\">15\u301c20kg<\/span><\/td><td><span style=\"font-weight: 400;\">25kg<\/span><\/td><td><span style=\"font-weight: 400;\">35kg<\/span><\/td><td><span style=\"font-weight: 400;\">45kg\u301c<\/span><\/td><\/tr><tr><td><b>50kg<\/b><\/td><td><span style=\"font-weight: 400;\">20\u301c25kg<\/span><\/td><td><span style=\"font-weight: 400;\">30kg<\/span><\/td><td><span style=\"font-weight: 400;\">40kg<\/span><\/td><td><span style=\"font-weight: 400;\">55kg\u301c<\/span><\/td><\/tr><tr><td><b>60kg<\/b><\/td><td><span style=\"font-weight: 400;\">25\u301c30kg<\/span><\/td><td><span style=\"font-weight: 400;\">35kg<\/span><\/td><td><span style=\"font-weight: 400;\">50kg<\/span><\/td><td><span style=\"font-weight: 400;\">65kg\u301c<\/span><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u521d\u5fc3\u8005\u6bb5\u968e\u3067\u306f\u3001\u30d0\u30fc\u30d9\u30eb\uff0820kg\uff09\u3060\u3051\u3067\u306f\u91cd\u3059\u304e\u308b\u5834\u5408\u304c\u3042\u308a\u307e\u3059\u3002\u30c0\u30f3\u30d9\u30eb\u3084<a href=\"https:\/\/gymcloud.jp\/media\/archives\/3223\">\u30b9\u30df\u30b9\u30de\u30b7\u30f3<\/a>\u3092\u6d3b\u7528\u3057\u3066\u57fa\u790e\u3092\u4f5c\u308a\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u4e2d\u7d1a\u8005\u3067\u306f\u4f53\u91cd\u306e0.6\u301c0.7\u500d\u304c\u76ee\u5b89\u3067\u3059\u3002\u4f53\u91cd50kg\u306e\u5973\u6027\u306a\u3089\u300130kg\u3092\u76ee\u6307\u3057\u307e\u3059\u3002\u4e0a\u7d1a\u8005\u3067\u4f53\u91cd\u76f8\u5f53\uff081.0\u500d\uff09\u3092\u6319\u3052\u3089\u308c\u308c\u3070\u3001\u5973\u6027\u30c8\u30ec\u30fc\u30cb\u30fc\u3068\u3057\u3066\u306f\u30c8\u30c3\u30d7\u30af\u30e9\u30b9\u306e\u7b4b\u529b\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u5973\u6027\u306e\u5834\u5408\u3001\u4e0a\u534a\u8eab\u306e\u7b4b\u529b\u5411\u4e0a\u306b\u306f\u6642\u9593\u304c\u304b\u304b\u308a\u307e\u3059\u304c\u3001\u7126\u3089\u305a\u6bb5\u968e\u7684\u306b\u9032\u3081\u308b\u3053\u3068\u304c\u5927\u5207\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6b74\u3068\u6210\u9577\u30da\u30fc\u30b9<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u7b4b\u30c8\u30ec\u3092\u59cb\u3081\u305f<\/span><b>\u6700\u521d\u306e3\u30f6\u6708\u306f\u3001\u9a5a\u304f\u307b\u3069\u91cd\u91cf\u304c\u4f38\u3073\u308b\u6642\u671f<\/b><span style=\"font-weight: 400;\">\u3067\u3059\u3002\u3053\u308c\u306f\u7b4b\u8089\u304c\u5927\u304d\u304f\u306a\u308b\u524d\u306b\u3001\u795e\u7d4c\u7cfb\u304c\u52d5\u304d\u306b\u6163\u308c\u3066\u3044\u304f\u305f\u3081\u3067\u3001\u6bce\u9031\u306e\u3088\u3046\u306b\u6271\u3048\u308b\u91cd\u91cf\u304c\u5897\u3048\u3066\u3044\u304d\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30d5\u30a9\u30fc\u30e0\u3092\u899a\u3048\u306a\u304c\u3089\u8a18\u9332\u304c\u4f38\u3073\u3066\u3044\u304f\u306e\u306f\u3001\u521d\u5fc3\u8005\u306a\u3089\u3067\u306f\u306e\u697d\u3057\u3044\u7d4c\u9a13\u3067\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">3\u30f6\u6708\u3092\u904e\u304e\u308b\u3068\u3001\u7b4b\u8089\u81ea\u4f53\u304c\u592a\u304f\u306a\u308a\u59cb\u3081\u307e\u3059\u3002\u3053\u306e\u9803\u306b\u306a\u308b\u3068\u3001\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3067\u884c\u3048\u3066\u3044\u308b\u304b\u3069\u3046\u304b\u304c\u6210\u9577\u306b\u5927\u304d\u304f\u5f71\u97ff\u3057\u3066\u304d\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u91cd\u91cf\u306f\u4ee5\u524d\u307b\u3069\u6025\u6fc0\u306b\u306f\u4f38\u3073\u307e\u305b\u3093\u304c\u3001\u7740\u5b9f\u306b\u4f53\u304c\u5909\u308f\u3063\u3066\u3044\u304f\u5b9f\u611f\u304c\u5f97\u3089\u308c\u308b\u6642\u671f\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">1\u5e74\u4ee5\u4e0a\u7d9a\u3051\u308b\u3068\u3001\u591a\u304f\u306e\u4eba\u304c\u300c\u505c\u6ede\u671f\u300d\u3092\u7d4c\u9a13\u3057\u307e\u3059\u3002\u8a18\u9332\u304c\u4f38\u3073\u306a\u304f\u306a\u308b\u3068\u4e0d\u5b89\u306b\u306a\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u304c\u3001\u3053\u308c\u306f\u6210\u9577\u304c\u6b62\u307e\u3063\u305f\u308f\u3051\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30e1\u30cb\u30e5\u30fc\u3092\u898b\u76f4\u3059\u30bf\u30a4\u30df\u30f3\u30b0\u304c\u6765\u305f\u3068\u3044\u3046\u30b5\u30a4\u30f3\u3067\u3059\u3002\u30bb\u30c3\u30c8\u6570\u3084\u56de\u6570\u3092\u8abf\u6574\u3059\u308b\u3053\u3068\u3067\u3001\u307e\u305f\u65b0\u3057\u3044\u6210\u9577\u304c\u59cb\u307e\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n<!-- gc-cta -->\n<div class=\"ep-box es-BsubTradi bgc-white es-borderSolidM es-radius brc-DPred\"><strong>\u81ea\u5b85\u3067\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306b\u53d6\u308a\u7d44\u307f\u305f\u3044\u4eba\u3078<\/strong><br>\n\u30d9\u30f3\u30c1\u3084\u30e9\u30c3\u30af\u3092\u63c3\u3048\u308b\u3068\u9ad8\u984d\u306b\u306a\u308a\u304c\u3061\u3067\u3059\u304c\u3001\u30b8\u30e0\u30af\u30e9\u30a6\u30c9\u306a\u3089\u5fc5\u8981\u306a\u5668\u5177\u3092\u6708\u984d\u5236\u3067\u30ec\u30f3\u30bf\u30eb\u3067\u304d\u307e\u3059\u3002\u91cd\u91cf\u304c\u4f38\u3073\u3066\u304d\u305f\u3089\u3001\u3088\u308a\u672c\u683c\u7684\u306a\u30e2\u30c7\u30eb\u3078\u306e\u5165\u308c\u66ff\u3048\u3082\u53ef\u80fd\u3067\u3059\u3002<br>\n<strong><a href=\"https:\/\/gymcloud.jp\/categories\/10108\">\u25b6\ufe0e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30d9\u30f3\u30c1\u3092\u30b8\u30e0\u30af\u30e9\u30a6\u30c9\u3067\u898b\u308b<\/a><\/strong><br>\n<strong><a href=\"https:\/\/gymcloud.jp\/categories\/10103\">\u25b6\ufe0e\u30d1\u30ef\u30fc\u30e9\u30c3\u30af\u3092\u30b8\u30e0\u30af\u30e9\u30a6\u30c9\u3067\u898b\u308b<\/a><\/strong><br>\n<strong><a href=\"https:\/\/gymcloud.jp\/categories\/10509\">\u25b6\ufe0e\u30d0\u30fc\u30d9\u30eb\u30fb\u30d9\u30f3\u30c1\u30bb\u30c3\u30c8\u3092\u30b8\u30e0\u30af\u30e9\u30a6\u30c9\u3067\u898b\u308b<\/a><\/strong><br>\n<strong><a href=\"https:\/\/gymcloud.jp\/sale\/homegym.php\">\u25b6\ufe0e\u30db\u30fc\u30e0\u30b8\u30e0\u7279\u96c6\uff08\u81ea\u5b85\u3067\u63c3\u3048\u308b\u304a\u3059\u3059\u3081\u30bb\u30c3\u30c8\uff09\u3092\u898b\u308b<\/a><\/strong><\/div>\n<!-- \/gc-cta -->\n\n\n<h2 class=\"wp-block-heading\"><b>\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u63db\u7b97\u306e\u8a08\u7b97\u5f0f\u3092\u6df1\u6398\u308a<\/b><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1000\" height=\"560\" src=\"https:\/\/gymcloud.jp\/media\/wp-content\/uploads\/2025\/11\/kannsann5.jpg\" alt=\"\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u63db\u7b97\u306e\u8a08\u7b97\u5f0f\u3092\u6df1\u6398\u308a\" class=\"wp-image-4697\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u63db\u7b97\u5f0f\u306f\u4fbf\u5229\u3067\u3059\u304c\u3001\u4e07\u80fd\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u30bb\u30c3\u30c8\u6570\u306e\u5f71\u97ff\u3084\u7b4b\u7e4a\u7dad\u30bf\u30a4\u30d7\u306e\u9055\u3044\u306b\u3088\u3063\u3066\u3001\u8a08\u7b97\u5024\u3068\u5b9f\u6e2c\u5024\u306b\u30ba\u30ec\u304c\u751f\u3058\u308b\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3053\u3053\u3067\u306f\u3001<\/span><b><mark class=\"has-inline-color\" style=\"background-color: #fcb900;\">\u63db\u7b97\u5f0f\u3092\u4f7f\u3046\u969b\u306e\u6ce8\u610f\u70b9\u3068\u3001\u500b\u4eba\u5dee\u304c\u751f\u307e\u308c\u308b\u7406\u7531\u3092\u89e3\u8aac<\/mark><\/b><span style=\"font-weight: 400;\">\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u30bb\u30c3\u30c8\u6570\u3092\u52a0\u5473\u3057\u305f1RM\u63a8\u5b9a<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">O'Conner\u5f0f\u306a\u3069\u306e\u63db\u7b97\u5f0f\u306f\u300c1\u30bb\u30c3\u30c8\u76ee\u306e\u5168\u529b\u300d\u3092\u57fa\u6e96\u306b\u3057\u3066\u3044\u307e\u3059\u3002\u3057\u304b\u3057\u3001\u5b9f\u969b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u8907\u6570\u30bb\u30c3\u30c8\u884c\u3046\u306e\u304c\u4e00\u822c\u7684\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u7cbe\u5ea6\u3092\u9ad8\u3081\u308b\u306b\u306f\u3001\u63db\u7b97\u5f0f\u306b\u5f53\u3066\u306f\u3081\u308b\u8a18\u9332\u3092\u6b63\u3057\u304f\u9078\u3076\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u5fc5\u305a\u300c1\u30bb\u30c3\u30c8\u76ee\u300d\u304b\u3064\u300c\u4f59\u529b\u306a\u3057\uff08\u9650\u754c\uff09\u300d\u306e\u56de\u6570\u3092\u4f7f\u7528\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u75b2\u52b4\u304c\u84c4\u7a4d\u3057\u305f2\u30bb\u30c3\u30c8\u76ee\u4ee5\u964d\u306e\u8a18\u9332\u3092\u4f7f\u3046\u3068\u30011RM\u304c\u4f4e\u304f\u7b97\u51fa\u3055\u308c\u3066\u3057\u307e\u3044\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><b>\u63db\u7b97\u5f0f\u306e\u6b63\u3057\u3044\u4f7f\u3044\u65b9<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">\u25cb\uff1a1\u30bb\u30c3\u30c8\u76ee\u3067\u300c60kg\u00d710\u56de\u304c\u9650\u754c\u300d\u2192 \u3053\u306e\u6570\u5024\u3092\u4f7f\u3046<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">\u00d7\uff1a3\u30bb\u30c3\u30c8\u76ee\u3067\u300c60kg\u00d78\u56de\u300d\u2192 \u75b2\u52b4\u306e\u5f71\u97ff\u3067\u7cbe\u5ea6\u304c\u843d\u3061\u308b<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u540c\u3058\u91cd\u91cf\u30673\u30bb\u30c3\u30c8\u4ee5\u4e0a\u3001\u56de\u6570\u3092\u843d\u3068\u3055\u305a\u306b\u30af\u30ea\u30a2\u3067\u304d\u305f\u5834\u5408\u3001\u305d\u306e\u91cd\u91cf\u306b\u5bfe\u3059\u308b\u4f59\u88d5\u5ea6\u306f\u8a08\u7b97\u5024\u3088\u308a\u3082\u9ad8\u3044\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570\u3092\u542b\u3081\u305f\u7dcf\u8ca0\u8377\u91cf\uff08Volume\uff09\u304b\u3089\u7b4b\u529b\u3092\u63a8\u6e2c\u3059\u308b\u8996\u70b9\u3082\u91cd\u8981\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u7b4b\u7e4a\u7dad\u30bf\u30a4\u30d7\u306b\u3088\u308b\u30ba\u30ec<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u8a08\u7b97\u5f0f\u306b\u306f\u500b\u4eba\u5dee\u304c\u51fa\u307e\u3059\u3002\u300c\u7b4b\u7e4a\u7dad\u306e\u30bf\u30a4\u30d7\u300d\u306b\u3088\u308b\u5f71\u97ff\u306f\u7121\u8996\u3067\u304d\u307e\u305b\u3093\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u4eba\u9593\u306e\u7b4b\u8089\u306f\u901f\u7b4b\u3068\u9045\u7b4b\u306e2\u7a2e\u985e\u306b\u5927\u304d\u304f\u5206\u3051\u3089\u308c\u3001\u305d\u306e\u6bd4\u7387\u306b\u306f\u500b\u4eba\u5dee\u304c\u3042\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>\u7b4b\u6301\u4e45\u529b\u30bf\u30a4\u30d7\uff08\u9045\u7b4b\u512a\u4f4d\uff09\uff1a<\/b><span style=\"font-weight: 400;\"> \u8efd\u3044\u91cd\u91cf\u306a\u3089\u9ad8\u56de\u6570\u3067\u304d\u308b\u304c\u3001\u91cd\u304f\u306a\u308b\u3068\u6025\u306b\u6319\u304c\u3089\u306a\u304f\u306a\u308b\u30bf\u30a4\u30d7\u3067\u3059\u3002\u8a08\u7b97\u5f0f\u3067\u51fa\u305f1RM\u3088\u308a\u3082\u3001\u5b9f\u969b\u306eMAX\u306f\u4f4e\u304f\u306a\u308b\u50be\u5411\u304c\u3042\u308a\u307e\u3059\u3002<\/span><\/li>\n\n\n\n<li><b>\u7206\u767a\u7684\u30d1\u30ef\u30fc\u30bf\u30a4\u30d7\uff08\u901f\u7b4b\u512a\u4f4d\uff09\uff1a<\/b><span style=\"font-weight: 400;\"> \u9ad8\u91cd\u91cf\u306f\u5f97\u610f\u3060\u304c\u3001\u56de\u6570\u306f\u3042\u307e\u308a\u3053\u306a\u305b\u306a\u3044\u30bf\u30a4\u30d7\u3067\u3059\u3002\u8a08\u7b97\u5f0f\u3067\u51fa\u305f1RM\u3088\u308a\u3082\u3001\u5b9f\u969b\u306eMAX\u306f\u9ad8\u304f\u306a\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u300c\u8a08\u7b97\u4e0a\u306f100kg\u6319\u304c\u308b\u306f\u305a\u306a\u306e\u306b95kg\u3067\u6f70\u308c\u305f\u300d\u3068\u3044\u3046\u5834\u5408\u306f\u3001\u6301\u4e45\u529b\u512a\u4f4d\u306e\u7b4b\u8089\u3092\u6301\u3063\u3066\u3044\u308b\u304b\u3001\u9ad8\u91cd\u91cf\u7279\u6709\u306e\u795e\u7d4c\u7cfb\u51fa\u529b\u304c\u307e\u3060\u767a\u9054\u3057\u3066\u3044\u306a\u3044\u3068\u8003\u3048\u3089\u308c\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u305f\u3060\u3057\u3001\u666e\u6bb5\u306e\u53cd\u5fa9\u56de\u6570\u3060\u3051\u3067\u81ea\u5206\u306e\u7b4b\u7e4a\u7dad\u30bf\u30a4\u30d7\u3092\u5224\u65ad\u3057\u3001\u8a08\u7b97\u5024\u3092\u4e00\u5f8b\u306b\u88dc\u6b63\u3059\u308b\u3053\u3068\u306f\u3067\u304d\u307e\u305b\u3093\u3002\u8a08\u7b97\u5024\u3068\u5b9f\u6e2c\u5024\u306e\u5dee\u306f\u3001\u81ea\u5206\u306e\u8a18\u9332\u540c\u58eb\u3092\u6bd4\u3079\u306a\u304c\u3089\u628a\u63e1\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u8a08\u7b97\u5f0f\u3068\u5b9f\u6e2c\u5024\u306e\u7167\u5408\u65b9\u6cd5<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u63db\u7b97\u5f0f\u306e\u7cbe\u5ea6\u3092\u78ba\u8a8d\u3059\u308b\u306b\u306f\u3001\u5b9f\u969b\u306b1RM\u3092\u6e2c\u5b9a\u3057\u3066\u6bd4\u8f03\u3059\u308b\u65b9\u6cd5\u304c\u3042\u308a\u307e\u3059\u3002\u305f\u3060\u3057\u3001\u521d\u5fc3\u8005\u306f\u5b89\u5168\u9762\u304b\u3089\u5b9f\u6e2c\u3092\u907f\u3051\u3001\u4e2d\u7d1a\u8005\u4ee5\u4e0a\u306b\u306a\u3063\u3066\u304b\u3089\u6311\u6226\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5b9f\u6e2c\u3092\u884c\u3046\u969b\u306f\u3001\u8efd\u3044\u91cd\u91cf\u304b\u3089\u6bb5\u968e\u7684\u306b\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3057\u3001\u30bb\u30fc\u30d5\u30c6\u30a3\u30d0\u30fc\u3068\u7d4c\u9a13\u306e\u3042\u308b\u88dc\u52a9\u8005\u3092\u5fc5\u305a\u7528\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u5177\u4f53\u7684\u306a\u6e96\u5099\u306f\u3001\u5f8c\u534a\u306e\u300cMAX\u91cd\u91cf\u3092\u5b9f\u6e2c\u3059\u308b\u3068\u304d\u306e\u5b89\u5168\u5bfe\u7b56\u300d\u3067\u89e3\u8aac\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u8a08\u7b97\u5024\u3068\u5b9f\u6e2c\u5024\u306e\u5dee\u304c10%\u4ee5\u5185\u3067\u3042\u308c\u3070\u3001\u63db\u7b97\u5f0f\u306f\u5341\u5206\u4fe1\u983c\u3067\u304d\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u5dee\u304c\u5927\u304d\u3044\u5834\u5408\u306f\u3001\u30d5\u30a9\u30fc\u30e0\u306e\u898b\u76f4\u3057\u3084\u795e\u7d4c\u7cfb\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u53d6\u308a\u5165\u308c\u308b\u3053\u3068\u3067\u3001\u5b9f\u969b\u306e\u7b4b\u529b\u3092\u5f15\u304d\u51fa\u305b\u308b\u3088\u3046\u306b\u306a\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u666e\u6bb5\u306f\u63db\u7b97\u5f0f\u3067\u63a8\u5b9a\u3057\u306a\u304c\u3089\u3001\u534a\u5e74\u306b1\u56de\u7a0b\u5ea6\u306e\u983b\u5ea6\u3067\u5b9f\u6e2c\u5024\u3068\u7167\u5408\u3059\u308b\u3068\u3001\u81ea\u5206\u306e\u7b4b\u529b\u3092\u6b63\u78ba\u306b\u628a\u63e1\u3067\u304d\u308b\u3067\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><b>\u63db\u7b97\u7d50\u679c\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6d3b\u7528\u6cd5\uff08\u5f37\u5ea6\u30be\u30fc\u30f3\uff09<\/b><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1000\" height=\"560\" src=\"https:\/\/gymcloud.jp\/media\/wp-content\/uploads\/2025\/11\/kannsann6.jpg\" alt=\"\u63db\u7b97\u7d50\u679c\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6d3b\u7528\u6cd5\uff08\u5f37\u5ea6\u30be\u30fc\u30f3\uff09\" class=\"wp-image-4698\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">1RM\uff08\u63a8\u5b9a\u5024\uff09\u304c\u5206\u304b\u3063\u305f\u3089\u3001\u305d\u308c\u3092\u65e5\u3005\u306e\u30e1\u30cb\u30e5\u30fc\u4f5c\u6210\u306b\u6d3b\u304b\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3053\u3053\u3067\u306f<\/span><b><mark class=\"has-inline-color\" style=\"background-color: #fcb900;\">\u76ee\u7684\u5225\u306e\u91cd\u91cf\u8a2d\u5b9a\u304b\u3089\u3001\u8a08\u753b\u7684\u306a\u30d7\u30ed\u30b0\u30e9\u30e0\u8a2d\u8a08\u3001\u4f53\u8abf\u306b\u5fdc\u3058\u305f\u8abf\u6574\u6cd5\u307e\u3067\u3001\u63db\u7b97\u7d50\u679c\u3092\u6700\u5927\u9650\u306b\u6d3b\u304b\u3059\u5b9f\u8df5\u7684\u306a\u65b9\u6cd5\u3092\u89e3\u8aac<\/mark><\/b><span style=\"font-weight: 400;\">\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u76ee\u7684\u5225\u306e\u5f37\u5ea6\u8a2d\u5b9a\uff08\uff051RM\uff09<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u79d1\u5b66\u7684\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u30011RM\u306b\u5bfe\u3059\u308b\u5272\u5408\uff08\uff05\uff09\u3067\u8ca0\u8377\u3092\u7ba1\u7406\u3057\u307e\u3059\u3002\u3053\u308c\u3092\u300c\u5f37\u5ea6\u30be\u30fc\u30f3\u300d\u3068\u547c\u3073\u3001\u76ee\u7684\u306b\u3088\u3063\u3066\u9069\u5207\u306a\u91cd\u91cf\u5e2f\u304c\u6c7a\u307e\u3063\u3066\u3044\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><b>\u76ee\u7684<\/b><\/td><td><b>\u5f37\u5ea6 (%1RM)<\/b><\/td><td><b>\u56de\u6570 (Reps)<\/b><\/td><td><b>\u30bb\u30c3\u30c8\u6570<\/b><\/td><td><b>\u4f11\u61a9 (Intervall)<\/b><\/td><\/tr><tr><td><b>\u7b4b\u529b\u30a2\u30c3\u30d7<\/b><\/td><td><b>85\u301c95%<\/b><\/td><td><span style=\"font-weight: 400;\">1\u301c5\u56de<\/span><\/td><td><span style=\"font-weight: 400;\">3\u301c5<\/span><\/td><td><span style=\"font-weight: 400;\">3\u301c5\u5206<\/span><\/td><\/tr><tr><td><b>\u7b4b\u80a5\u5927<\/b><\/td><td><b>70\u301c85%<\/b><\/td><td><span style=\"font-weight: 400;\">6\u301c12\u56de<\/span><\/td><td><span style=\"font-weight: 400;\">3\u301c4<\/span><\/td><td><span style=\"font-weight: 400;\">1\u301c2\u5206<\/span><\/td><\/tr><tr><td><b>\u7b4b\u6301\u4e45\u529b<\/b><\/td><td><b>50\u301c70%<\/b><\/td><td><span style=\"font-weight: 400;\">15\u56de\u301c<\/span><\/td><td><span style=\"font-weight: 400;\">2\u301c3<\/span><\/td><td><span style=\"font-weight: 400;\">30\u301c60\u79d2<\/span><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><b>\u5177\u4f53\u4f8b\uff1a1RM\u304c80kg\u306e\u4eba\u306e\u5834\u5408<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">\u7b4b\u8089\u3092\u5927\u304d\u304f\u3057\u305f\u3044\uff08\u7b4b\u80a5\u5927\uff09\u2192 80kg \u00d7 75% = 60kg\u306710\u56de\u524d\u5f8c<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">MAX\u91cd\u91cf\u3092\u4f38\u3070\u3057\u305f\u3044\uff08\u7b4b\u529b\u5f37\u5316\uff09\u2192 80kg \u00d7 90% = 72kg\u30673\u301c5\u56de<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u76ee\u7684\u306b\u5fdc\u3058\u3066\u91cd\u91cf\u3092\u4f7f\u3044\u5206\u3051\u308b\u3053\u3068\u304c\u3001\u505c\u6ede\u3092\u9632\u304e\u52b9\u7387\u7684\u306b\u6210\u9577\u3059\u308b\u9375\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u6f20\u7136\u3068\u300c\u91cd\u3044\u3082\u306e\u3092\u6319\u3052\u308b\u300d\u306e\u3067\u306f\u306a\u304f\u3001\u5f37\u5ea6\u30be\u30fc\u30f3\u3092\u610f\u8b58\u3057\u3066\u30e1\u30cb\u30e5\u30fc\u3092\u7d44\u307f\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">\u30d4\u30ea\u30aa\u30c0\u30a4\u30bc\u30fc\u30b7\u30e7\u30f3\u3068\u30d7\u30ed\u30b0\u30e9\u30e0\u8a2d\u8a08<\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u63db\u7b97\u5024\u3092\u57fa\u6e96\u306b\u3001\u8a08\u753b\u7684\u306a\u30b5\u30a4\u30af\u30eb\u3092\u7d44\u3080\u3068\u52b9\u679c\u7684\u3067\u3059\u3002\u4ee3\u8868\u7684\u306a\u30d7\u30ed\u30b0\u30e9\u30e0\u8a2d\u8a08\u30922\u3064\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><b>\u30d7\u30ed\u30b0\u30e9\u30e0\u540d<\/b><\/td><td><b>\u4e3b\u306a\u5bfe\u8c61\u8005<\/b><\/td><td><b>\u5f37\u5ea6\u8a2d\u5b9a<\/b><\/td><td><b>\u56de\u6570\u30fb\u30bb\u30c3\u30c8<\/b><\/td><td><b>\u7279\u5fb4<\/b><\/td><td><b>\u9032\u3081\u65b9\u306e\u4f8b<\/b><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">\u7dda\u5f62\u30d4\u30ea\u30aa\u30c0\u30a4\u30bc\u30fc\u30b7\u30e7\u30f3<\/span><\/td><td><span style=\"font-weight: 400;\">\u521d\u5fc3\u8005\u301c\u4e2d\u7d1a\u8005<\/span><\/td><td><span style=\"font-weight: 400;\">\u4e2d\u91cd\u91cf\u304b\u3089\u9ad8\u91cd\u91cf\u3078\u6bb5\u968e\u7684\u306b\u4e0a\u6607<\/span><\/td><td><span style=\"font-weight: 400;\">\u56de\u6570\u306f\u591a\u3081\u304b\u3089\u5f90\u3005\u306b\u6e1b\u5c11<\/span><\/td><td><span style=\"font-weight: 400;\">\u7b4b\u80a5\u5927\u3068\u7b4b\u529b\u3092\u30d0\u30e9\u30f3\u30b9\u826f\u304f\u5411\u4e0a\u3055\u305b\u308b<\/span><\/td><td><span style=\"font-weight: 400;\">60kg\u00d710\u56de \u2192 65kg\u00d78\u56de \u2192 70kg\u00d75\u56de<\/span><\/td><\/tr><tr><td><span style=\"font-weight: 400;\">5\u00d75\u6cd5<\/span><\/td><td><span style=\"font-weight: 400;\">\u521d\u7d1a\u301c\u4e0a\u7d1a\u307e\u3067\u5e45\u5e83\u304f\u5bfe\u5fdc<\/span><\/td><td><span style=\"font-weight: 400;\">1RM\u306e\u7d0480%<\/span><\/td><td><span style=\"font-weight: 400;\">5\u56de\u00d75\u30bb\u30c3\u30c8<\/span><\/td><td><span style=\"font-weight: 400;\">\u7b4b\u529b\u30a2\u30c3\u30d7\u306b\u5f37\u304f\u3001\u6709\u540d\u306a\u57fa\u672c\u30d7\u30ed\u30b0\u30e9\u30e0<\/span><\/td><td><span style=\"font-weight: 400;\">\u6bce\u56de2.5kg\u305a\u3064\u91cd\u91cf\u3092\u5fae\u5897\u3057\u3066\u3044\u304f<\/span><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u3069\u3061\u3089\u306e\u30d7\u30ed\u30b0\u30e9\u30e0\u3082\u3001\u5b9a\u671f\u7684\u306b1RM\u3092\u518d\u8a08\u7b97\u3057\u3066\u76ee\u6a19\u91cd\u91cf\u3092\u66f4\u65b0\u3057\u307e\u3059\u3002\u6210\u9577\u306b\u5408\u308f\u305b\u3066\u8ca0\u8377\u3092\u8abf\u6574\u3059\u308b\u3053\u3068\u3067\u3001\u7d99\u7d9a\u7684\u306a\u9032\u6b69\u304c\u53ef\u80fd\u306b\u306a\u308a\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>RPE\u3068\u4f53\u8abf\u306b\u5fdc\u3058\u305f\u8abf\u6574<\/b><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u6570\u5024\u3060\u3051\u306b\u983c\u3089\u305a\u3001\u305d\u306e\u65e5\u306e\u4f53\u8abf\u3084\u611f\u899a\u3092\u53d6\u308a\u5165\u308c\u308b\u65b9\u6cd5\u304c\u3042\u308a\u307e\u3059\u3002\u300cRPE\uff08\u4e3b\u89b3\u7684\u904b\u52d5\u5f37\u5ea6\uff09\u300d\u3092\u4f7f\u3048\u3070\u3001\u67d4\u8edf\u306a\u8abf\u6574\u304c\u53ef\u80fd\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">RPE\u306f\u300c\u3042\u3068\u4f55\u56de\u6319\u304c\u308b\u4f59\u88d5\u304c\u3042\u308b\u304b\u300d\u3092\u57fa\u6e96\u306b\u5f37\u5ea6\u3092\u5224\u65ad\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>RPE8<\/b><span style=\"font-weight: 400;\">\uff1a\u3042\u30682\u56de\u6319\u304c\u308b\u4f59\u88d5\u3092\u6b8b\u3057\u3066\u7d42\u308f\u308b<\/span><\/li>\n\n\n\n<li><b>RPE9<\/b><span style=\"font-weight: 400;\">\uff1a\u3042\u30681\u56de\u3060\u3051\u6319\u304c\u308b\u72b6\u614b<\/span><\/li>\n\n\n\n<li><b>RPE10<\/b><span style=\"font-weight: 400;\">\uff1a\u5b8c\u5168\u306b\u9650\u754c\u307e\u3067\u8ffd\u3044\u8fbc\u3080<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">RPE\u3092\u6bce\u56de\u8a18\u9332\u3059\u308b\u3068\u3001\u81ea\u5206\u306e\u8abf\u5b50\u306e\u30d1\u30bf\u30fc\u30f3\u304c\u898b\u3048\u3066\u304d\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u300c\u6708\u66dc\u306f\u8abf\u5b50\u304c\u826f\u3044\u300d\u300c\u9031\u672b\u306f\u75b2\u52b4\u304c\u6e9c\u307e\u308a\u3084\u3059\u3044\u300d\u3068\u3044\u3063\u305f\u50be\u5411\u3092\u628a\u63e1\u3067\u304d\u308c\u3070\u3001\u3088\u308a\u52b9\u679c\u7684\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u304c\u7d44\u3081\u308b\u3067\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u6570\u5b57\u3068\u611f\u899a\u306e\u4e21\u65b9\u3092\u6d3b\u7528\u3059\u308b\u3053\u3068\u3067\u3001\u7d99\u7d9a\u3057\u3084\u3059\u304f\u6210\u679c\u306e\u51fa\u3084\u3059\u3044\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u5b9f\u73fe\u3057\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><b>MAX\u91cd\u91cf\u3092\u5b9f\u6e2c\u3059\u308b\u3068\u304d\u306e\u5b89\u5168\u5bfe\u7b56<\/b><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u63db\u7b97\u5f0f\u3067\u63a8\u5b9a\u3057\u305f1RM\u3092\u5b9f\u6e2c\u3067\u78ba\u304b\u3081\u308b\u5834\u5408\u306f\u3001\u8a18\u9332\u3088\u308a\u3082\u5b89\u5168\u78ba\u4fdd\u3092\u512a\u5148\u3057\u307e\u3059\u3002\u75db\u307f\u3084\u5f37\u3044\u75b2\u52b4\u304c\u3042\u308b\u65e5\u306f\u6311\u6226\u3092\u898b\u9001\u308a\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u30bb\u30fc\u30d5\u30c6\u30a3\u30d0\u30fc\u306f\u5668\u5177\u306e\u8aac\u660e\u3068\u65bd\u8a2d\u306e\u6307\u5c0e\u306b\u5f93\u3063\u3066\u8a2d\u5b9a\u3059\u308b<\/b><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u4f7f\u7528\u524d\u306b\u3001\u5de6\u53f3\u306e\u56fa\u5b9a\u3084\u5668\u5177\u306e\u72b6\u614b\u3092\u70b9\u691c\u3059\u308b<\/li>\n\n\n\n<li>\u7a7a\u306e\u30d0\u30fc\u3067\u3001\u5fc5\u8981\u306a\u53ef\u52d5\u57df\u3092\u59a8\u3052\u306a\u3044\u9ad8\u3055\u304b\u78ba\u304b\u3081\u308b<\/li>\n\n\n\n<li>\u6319\u4e0a\u3067\u304d\u306a\u304b\u3063\u305f\u3068\u304d\u306b\u4f53\u3092\u5727\u8feb\u3057\u306a\u3044\u4f4d\u7f6e\u304b\u3001\u6307\u5c0e\u8005\u3068\u78ba\u8a8d\u3059\u308b<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u300c\u80f8\u304b\u3089\u4f55\u30bb\u30f3\u30c1\u4e0b\u300d\u3068\u3044\u3063\u305f\u5171\u901a\u306e\u5bf8\u6cd5\u3060\u3051\u3067\u5b89\u5168\u3092\u5224\u65ad\u305b\u305a\u3001\u4f7f\u7528\u3059\u308b\u30e9\u30c3\u30af\u306b\u5408\u308f\u305b\u3066\u8abf\u6574\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u7d4c\u9a13\u306e\u3042\u308b\u88dc\u52a9\u8005\u3068\u4e8b\u524d\u306b\u6253\u3061\u5408\u308f\u305b\u308b<\/b><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6311\u6226\u3059\u308b\u91cd\u91cf\u3068\u3001\u30e9\u30c3\u30af\u30a2\u30a6\u30c8\u3092\u88dc\u52a9\u3059\u308b\u304b\u3069\u3046\u304b<\/li>\n\n\n\n<li>\u3069\u306e\u5408\u56f3\u3067\u3001\u3069\u306e\u30bf\u30a4\u30df\u30f3\u30b0\u3067\u88dc\u52a9\u306b\u5165\u308b\u304b<\/li>\n\n\n\n<li>\u4f7f\u7528\u91cd\u91cf\u306b\u5bfe\u3057\u3066\u3001\u88dc\u52a9\u8005\u306e\u4eba\u6570\u3084\u529b\u304c\u8db3\u308a\u308b\u304b<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u88dc\u52a9\u8005\u304c\u3044\u3066\u3082\u3001\u30bb\u30fc\u30d5\u30c6\u30a3\u8a2d\u5099\u306f\u4f75\u7528\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><b>\u6bb5\u968e\u7684\u306b\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7\u3059\u308b<\/b><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u8efd\u3044\u904b\u52d5\u3067\u4f53\u3092\u6e29\u3081\u3001\u80a9\u3084\u624b\u9996\u306e\u72b6\u614b\u3092\u78ba\u304b\u3081\u308b<\/li>\n\n\n\n<li>\u30d0\u30fc\u3060\u3051\u3001\u307e\u305f\u306f\u8efd\u3044\u91cd\u91cf\u3067\u30d5\u30a9\u30fc\u30e0\u3092\u78ba\u8a8d\u3059\u308b<\/li>\n\n\n\n<li>\u56de\u6570\u3092\u6e1b\u3089\u3057\u306a\u304c\u3089\u6bb5\u968e\u7684\u306b\u91cd\u91cf\u3092\u4e0a\u3052\u3001\u75b2\u52b4\u3092\u305f\u3081\u3059\u304e\u306a\u3044<\/li>\n\n\n\n<li>\u5404\u30bb\u30c3\u30c8\u306e\u9593\u306b\u5341\u5206\u4f11\u307f\u3001\u88dc\u52a9\u8005\u3068\u6b21\u306e\u91cd\u91cf\u3092\u76f8\u8ac7\u3059\u308b<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u6e96\u5099\u4e2d\u306b\u75db\u307f\u3084\u9055\u548c\u611f\u304c\u51fa\u305f\u3089\u3001\u305d\u306e\u65e5\u306eMAX\u6e2c\u5b9a\u306f\u4e2d\u6b62\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><b>\u307e\u3068\u3081\uff5c\u63db\u7b97\u3068\u5e73\u5747\u5024\u3092\u4f7f\u3044\u3053\u306a\u3057\u3066\u6210\u9577\u3092\u7ba1\u7406\u3057\u3088\u3046<\/b><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u306e\u5e73\u5747\u5024\u3084\u63db\u7b97\u5f0f\u306f\u3001\u4ed6\u4eba\u3068\u7af6\u3046\u305f\u3081\u3067\u306f\u306a\u304f\u3001\u300c\u904e\u53bb\u306e\u81ea\u5206\u3092\u8d85\u3048\u3001\u672a\u6765\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u6700\u9069\u5316\u3059\u308b\u305f\u3081\u300d\u306e\u30c4\u30fc\u30eb\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>\u5e73\u5747\u5024\uff1a<\/b><span style=\"font-weight: 400;\"> \u307e\u305a\u306f\u81ea\u5206\u306e\u4f53\u91cd\u76f8\u5f53\uff08\u7537\u60271.0\u500d\u3001\u5973\u60270.5\u500d\u4ee5\u4e0a\uff09\u3092\u76ee\u6307\u3059\u3002<\/span><\/li>\n\n\n\n<li><b>\u63db\u7b97\u5f0f\uff1a<\/b><span style=\"font-weight: 400;\"> \u65e5\u3005\u306e\u30bb\u30c3\u30c8\u91cd\u91cf\u304b\u30891RM\u3092\u63a8\u5b9a\u3057\u3001\u602a\u6211\u306a\u304f\u6210\u9577\u3092\u53ef\u8996\u5316\u3059\u308b\u3002<\/span><\/li>\n\n\n\n<li><b>\u6d3b\u7528\u6cd5\uff1a<\/b><span style=\"font-weight: 400;\"> \u76ee\u7684\uff08\u7b4b\u80a5\u5927\u30fb\u7b4b\u529bUP\uff09\u306b\u5408\u308f\u305b\u3066\uff051RM\u3067\u91cd\u91cf\u8a2d\u5b9a\u3092\u884c\u3046\u3002<\/span><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u6570\u5b57\u306b\u3053\u3060\u308f\u308a\u3059\u304e\u305a\u3001\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3067\u7d99\u7d9a\u3059\u308b\u3053\u3068\u304c\u3001\u7d50\u679c\u3068\u3057\u3066\u6700\u77ed\u3067\u5e73\u5747\u8d85\u3048\u3092\u9054\u6210\u3059\u308b\u9053\u3067\u3059\u3002\u7126\u3089\u305a\u3001\u7740\u5b9f\u306b\u30d0\u30fc\u30d9\u30eb\u3068\u5411\u304d\u5408\u3063\u3066\u3044\u304d\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u300c\u81ea\u5b85\u3067\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\u3092\u5f37\u5316\u3057\u305f\u3044\u3051\u308c\u3069\u3001\u5927\u304d\u306a\u30e9\u30c3\u30af\u3092\u8cb7\u3046\u5834\u6240\u3082\u52c7\u6c17\u3082\u306a\u3044\u300d\u3068\u3044\u3046\u5834\u5408\u306f\u3001\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u5668\u5177\u306e\u30ec\u30f3\u30bf\u30eb\u30b5\u30fc\u30d3\u30b9\u3092\u5229\u7528\u3059\u308b\u306e\u3082\u4e00\u3064\u306e\u624b\u3067\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u8cfc\u5165\u3059\u308b\u3068\u9ad8\u984d\u3067\u51e6\u5206\u3082\u5927\u5909\u306a<\/span><b>\u30d0\u30fc\u30d9\u30eb\u30bb\u30c3\u30c8\u3084\u30d9\u30f3\u30c1\u53f0\u3092\u3001\u5fc5\u8981\u306a\u671f\u9593\u3060\u3051\u501f\u308a\u3066\u3001\u76ee\u6a19\u4f53\u91cd\u3092\u30af\u30ea\u30a2\u3057\u305f\u3089\u8fd4\u5374\u3059\u308b<\/b><span style=\"font-weight: 400;\">\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-weight: 400;\">\u300c\u307e\u305a\u306f3\u30f6\u6708\u96c6\u4e2d\u3057\u3066\u4f38\u3070\u3057\u305f\u3044\u300d\u3068\u3044\u3046\u65b9\u306f\u3001\u30ec\u30f3\u30bf\u30eb\u3068\u3044\u3046\u9078\u629e\u80a2\u3082\u691c\u8a0e\u3057\u3066\u307f\u3066\u306f\u3044\u304b\u304c\u3067\u3057\u3087\u3046\u304b\u3002<\/span><\/p>\n\n\n\n<!-- =============================================\n  GYM CLOUD 1RM\u8a08\u7b97\u30c4\u30fc\u30eb \u2014 WordPress\u57cb\u3081\u8fbc\u307f\u7528\n  \u4f7f\u7528\u65b9\u6cd5: WordPress\u306eHTML\/\u30ab\u30b9\u30bf\u30e0HTML\u30d6\u30ed\u30c3\u30af\u306b\u8cbc\u308a\u4ed8\u3051\n  \u4f9d\u5b58\u95a2\u4fc2: \u306a\u3057\uff08\u7d14\u7c8b\u306aHTML\/CSS\/JS\uff09\n  ============================================= -->\n<style>\n#gc-1rm-tool *{box-sizing:border-box;margin:0;padding:0}\n#gc-1rm-tool{\n  font-family:-apple-system,BlinkMacSystemFont,'Noto Sans JP',sans-serif;\n  background:#fff;\n  border:2px solid #111;\n  border-radius:4px;\n  overflow:hidden;\n  max-width:680px;\n  margin:32px auto;\n  font-size:14px;\n  line-height:1.6;\n}\n#gc-1rm-tool .gc-header{\n  background:#111;\n  color:#fff;\n  padding:20px 24px;\n  display:flex;\n  align-items:center;\n  gap:14px;\n}\n#gc-1rm-tool .gc-header-icon{\n  font-size:28px;\n  line-height:1;\n}\n#gc-1rm-tool .gc-header-text{}\n#gc-1rm-tool .gc-header-title{\n  font-size:17px;\n  font-weight:700;\n  letter-spacing:.03em;\n}\n#gc-1rm-tool .gc-header-sub{\n  font-size:11px;\n  color:#aaa;\n  margin-top:2px;\n}\n#gc-1rm-tool .gc-body{\n  padding:24px;\n}\n\n\/* INPUTS *\/\n#gc-1rm-tool .gc-row{\n  display:grid;\n  grid-template-columns:1fr 1fr;\n  gap:16px;\n  margin-bottom:16px;\n}\n#gc-1rm-tool .gc-row-3{\n  display:grid;\n  grid-template-columns:1fr 1fr 1fr;\n  gap:16px;\n  margin-bottom:16px;\n}\n#gc-1rm-tool .gc-field{}\n#gc-1rm-tool .gc-label{\n  display:block;\n  font-size:11px;\n  font-weight:700;\n  letter-spacing:.1em;\n  color:#555;\n  text-transform:uppercase;\n  margin-bottom:6px;\n}\n#gc-1rm-tool .gc-input,\n#gc-1rm-tool .gc-select{\n  width:100%;\n  padding:10px 12px;\n  border:1.5px solid #ddd;\n  border-radius:3px;\n  font-size:15px;\n  font-family:inherit;\n  color:#111;\n  background:#fafafa;\n  transition:border-color .2s;\n  appearance:none;\n  -webkit-appearance:none;\n}\n#gc-1rm-tool .gc-input:focus,\n#gc-1rm-tool .gc-select:focus{\n  outline:none;\n  border-color:#111;\n  background:#fff;\n}\n#gc-1rm-tool .gc-input-unit{\n  position:relative;\n}\n#gc-1rm-tool .gc-input-unit .gc-input{\n  padding-right:40px;\n}\n#gc-1rm-tool .gc-unit{\n  position:absolute;\n  right:12px;\n  top:50%;\n  transform:translateY(-50%);\n  font-size:12px;\n  color:#999;\n  pointer-events:none;\n}\n\n\/* GENDER TOGGLE *\/\n#gc-1rm-tool .gc-gender{\n  display:flex;\n  gap:0;\n  border:1.5px solid #ddd;\n  border-radius:3px;\n  overflow:hidden;\n  background:#fafafa;\n}\n#gc-1rm-tool .gc-gender-btn{\n  flex:1;\n  padding:10px;\n  background:transparent;\n  border:none;\n  cursor:pointer;\n  font-size:14px;\n  font-family:inherit;\n  color:#777;\n  font-weight:500;\n  transition:all .2s;\n}\n#gc-1rm-tool .gc-gender-btn.active{\n  background:#111;\n  color:#fff;\n}\n\n\/* CALC BUTTON *\/\n#gc-1rm-tool .gc-btn{\n  display:block;\n  width:100%;\n  padding:14px;\n  background:#d4451a;\n  color:#fff;\n  border:none;\n  border-radius:3px;\n  font-size:15px;\n  font-weight:700;\n  letter-spacing:.05em;\n  cursor:pointer;\n  font-family:inherit;\n  transition:background .2s;\n  margin-top:4px;\n}\n#gc-1rm-tool .gc-btn:hover{background:#b83815}\n#gc-1rm-tool .gc-btn:active{transform:translateY(1px)}\n\n\/* DIVIDER *\/\n#gc-1rm-tool .gc-divider{\n  height:1px;\n  background:#eee;\n  margin:24px 0;\n}\n\n\/* RESULT *\/\n#gc-1rm-tool .gc-result{\n  display:none;\n}\n#gc-1rm-tool .gc-result.show{\n  display:block;\n  animation:gcFadeIn .4s ease;\n}\n@keyframes gcFadeIn{from{opacity:0;transform:translateY(8px)}to{opacity:1;transform:translateY(0)}}\n\n#gc-1rm-tool .gc-result-main{\n  background:#111;\n  border-radius:4px;\n  padding:20px 24px;\n  display:flex;\n  align-items:center;\n  gap:20px;\n  margin-bottom:16px;\n  flex-wrap:wrap;\n}\n#gc-1rm-tool .gc-1rm-num{\n  font-size:52px;\n  font-weight:900;\n  color:#e8ff47;\n  line-height:1;\n  letter-spacing:-.02em;\n  font-variant-numeric:tabular-nums;\n}\n#gc-1rm-tool .gc-1rm-kg{\n  font-size:22px;\n  color:#aaa;\n  font-weight:400;\n}\n#gc-1rm-tool .gc-1rm-label{\n  font-size:11px;\n  color:#666;\n  letter-spacing:.12em;\n  text-transform:uppercase;\n  margin-top:4px;\n}\n#gc-1rm-tool .gc-1rm-formula{\n  font-size:12px;\n  color:#555;\n  margin-top:6px;\n  font-style:italic;\n}\n\n\/* LEVEL BADGE *\/\n#gc-1rm-tool .gc-level-wrap{\n  margin-left:auto;\n  text-align:center;\n}\n#gc-1rm-tool .gc-level-badge{\n  display:inline-block;\n  padding:6px 16px;\n  border-radius:20px;\n  font-size:13px;\n  font-weight:700;\n  letter-spacing:.05em;\n  margin-bottom:4px;\n}\n#gc-1rm-tool .gc-level-label{\n  font-size:11px;\n  color:#777;\n}\n\n\/* ZONES TABLE *\/\n#gc-1rm-tool .gc-zones-title{\n  font-size:12px;\n  font-weight:700;\n  letter-spacing:.1em;\n  text-transform:uppercase;\n  color:#555;\n  margin-bottom:10px;\n}\n#gc-1rm-tool .gc-zone-row{\n  display:grid;\n  grid-template-columns:90px 1fr 80px 70px;\n  gap:0;\n  border:1px solid #e8e8e8;\n  border-bottom:none;\n  align-items:center;\n}\n#gc-1rm-tool .gc-zone-row:first-child{border-radius:3px 3px 0 0}\n#gc-1rm-tool .gc-zone-row:last-child{border-bottom:1px solid #e8e8e8;border-radius:0 0 3px 3px}\n#gc-1rm-tool .gc-zone-cell{\n  padding:10px 12px;\n  font-size:13px;\n  border-right:1px solid #e8e8e8;\n}\n#gc-1rm-tool .gc-zone-cell:last-child{border-right:none}\n#gc-1rm-tool .gc-zone-row.gc-zone-head .gc-zone-cell{\n  background:#f5f5f5;\n  font-size:10px;\n  font-weight:700;\n  letter-spacing:.1em;\n  color:#777;\n  text-transform:uppercase;\n  padding:8px 12px;\n}\n#gc-1rm-tool .gc-zone-weight{\n  font-weight:700;\n  font-size:15px;\n}\n#gc-1rm-tool .gc-zone-highlight{\n  background:#fffbf0;\n}\n#gc-1rm-tool .gc-zone-highlight .gc-zone-weight{color:#d4451a}\n\n\/* PROGRESS BAR for level *\/\n#gc-1rm-tool .gc-progress-wrap{\n  margin-top:16px;\n}\n#gc-1rm-tool .gc-progress-title{\n  font-size:11px;\n  font-weight:700;\n  letter-spacing:.1em;\n  text-transform:uppercase;\n  color:#555;\n  margin-bottom:8px;\n}\n#gc-1rm-tool .gc-progress-track{\n  height:8px;\n  background:#eee;\n  border-radius:4px;\n  overflow:hidden;\n  position:relative;\n  margin-bottom:6px;\n}\n#gc-1rm-tool .gc-progress-fill{\n  height:100%;\n  border-radius:4px;\n  transition:width .8s cubic-bezier(.2,.8,.3,1);\n  background:linear-gradient(90deg,#1aaa64,#d4451a);\n}\n#gc-1rm-tool .gc-progress-markers{\n  display:flex;\n  justify-content:space-between;\n  font-size:10px;\n  color:#aaa;\n}\n#gc-1rm-tool .gc-next-goal{\n  background:#f0fff8;\n  border:1px solid #9ee8c5;\n  border-radius:3px;\n  padding:10px 14px;\n  margin-top:12px;\n  font-size:13px;\n  color:#1a6644;\n  line-height:1.5;\n}\n#gc-1rm-tool .gc-next-goal strong{color:#0d4d30}\n\n\/* CTA *\/\n#gc-1rm-tool .gc-cta{\n  margin-top:20px;\n  background:#111;\n  border-radius:3px;\n  padding:16px 20px;\n  display:flex;\n  align-items:center;\n  justify-content:space-between;\n  gap:12px;\n  flex-wrap:wrap;\n}\n#gc-1rm-tool .gc-cta-text{\n  font-size:13px;\n  color:#ccc;\n  line-height:1.5;\n}\n#gc-1rm-tool .gc-cta-text strong{color:#fff}\n#gc-1rm-tool .gc-cta-btn{\n  display:inline-block;\n  background:#d4451a;\n  color:#fff;\n  font-size:12px;\n  font-weight:700;\n  padding:9px 18px;\n  border-radius:3px;\n  text-decoration:none;\n  white-space:nowrap;\n  flex-shrink:0;\n}\n#gc-1rm-tool .gc-error{\n  background:#fff0ed;\n  border:1px solid #f5b8a8;\n  border-radius:3px;\n  padding:10px 14px;\n  font-size:13px;\n  color:#c0392b;\n  margin-top:8px;\n  display:none;\n}\n\n\/* TABS for formula explanation *\/\n#gc-1rm-tool .gc-info{\n  background:#f8f8f8;\n  border-top:1px solid #eee;\n  padding:16px 24px;\n  font-size:12px;\n  color:#777;\n  line-height:1.7;\n}\n#gc-1rm-tool .gc-info a{color:#1a6dd4;text-decoration:none}\n\n@media(max-width:520px){\n  #gc-1rm-tool .gc-row,\n  #gc-1rm-tool .gc-row-3{grid-template-columns:1fr}\n  #gc-1rm-tool .gc-result-main{flex-direction:column;align-items:flex-start}\n  #gc-1rm-tool .gc-level-wrap{margin-left:0}\n  #gc-1rm-tool .gc-zone-row{grid-template-columns:80px 1fr 70px 60px}\n  #gc-1rm-tool .gc-1rm-num{font-size:40px}\n}\n<\/style>\n\n<div id=\"gc-1rm-tool\">\n\n  <!-- HEADER -->\n  <div class=\"gc-header\">\n    <div class=\"gc-header-icon\">\ud83c\udfcb\ufe0f<\/div>\n    <div class=\"gc-header-text\">\n      <div class=\"gc-header-title\">\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9 1RM\u8a08\u7b97\u30c4\u30fc\u30eb<\/div>\n      <div class=\"gc-header-sub\">O'Conner\u5f0f\u3067\u63a8\u5b9a\u6700\u5927\u91cd\u91cf\u3092\u8a08\u7b97 \uff0f \u30ec\u30d9\u30eb\u5224\u5b9a\u30fb\u5f37\u5ea6\u30be\u30fc\u30f3\u81ea\u52d5\u8868\u793a<\/div>\n    <\/div>\n  <\/div>\n\n  <div class=\"gc-body\">\n\n    <!-- INPUT FORM -->\n    <div class=\"gc-row\">\n      <div class=\"gc-field\">\n        <label class=\"gc-label\">\u6027\u5225<\/label>\n        <div class=\"gc-gender\">\n          <button class=\"gc-gender-btn active\" id=\"gc-male\" onclick=\"gcSetGender('male')\">\u7537\u6027<\/button>\n          <button class=\"gc-gender-btn\" id=\"gc-female\" onclick=\"gcSetGender('female')\">\u5973\u6027<\/button>\n        <\/div>\n      <\/div>\n      <div class=\"gc-field\">\n        <label class=\"gc-label\">\u4f53\u91cd<\/label>\n        <div class=\"gc-input-unit\">\n          <input class=\"gc-input\" type=\"number\" id=\"gc-weight\" placeholder=\"\u4f8b\uff1a70\" min=\"30\" max=\"200\" inputmode=\"decimal\">\n          <span class=\"gc-unit\">kg<\/span>\n        <\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"gc-row\">\n      <div class=\"gc-field\">\n        <label class=\"gc-label\">\u4f7f\u7528\u91cd\u91cf<\/label>\n        <div class=\"gc-input-unit\">\n          <input class=\"gc-input\" type=\"number\" id=\"gc-lifted\" placeholder=\"\u4f8b\uff1a60\" min=\"1\" max=\"300\" inputmode=\"decimal\">\n          <span class=\"gc-unit\">kg<\/span>\n        <\/div>\n      <\/div>\n      <div class=\"gc-field\">\n        <label class=\"gc-label\">\u6319\u3052\u305f\u56de\u6570\uff081\u30bb\u30c3\u30c8\u76ee\uff09<\/label>\n        <div class=\"gc-input-unit\">\n          <input class=\"gc-input\" type=\"number\" id=\"gc-reps\" placeholder=\"\u4f8b\uff1a10\" min=\"1\" max=\"20\" inputmode=\"numeric\">\n          <span class=\"gc-unit\">\u56de<\/span>\n        <\/div>\n      <\/div>\n    <\/div>\n\n    <div id=\"gc-error\" class=\"gc-error\">\u5165\u529b\u5024\u3092\u78ba\u8a8d\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u4f7f\u7528\u91cd\u91cf\u30fb\u56de\u6570\u30fb\u4f53\u91cd\u306f\u3059\u3079\u3066\u6b63\u306e\u6570\u5024\u3067\u5165\u529b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/div>\n\n    <button class=\"gc-btn\" onclick=\"gcCalc()\">\u63a8\u5b9a1RM\u3092\u8a08\u7b97\u3059\u308b \u2192<\/button>\n\n    <!-- RESULT -->\n    <div class=\"gc-result\" id=\"gc-result\">\n      <div class=\"gc-divider\"><\/div>\n\n      <!-- MAIN NUM -->\n      <div class=\"gc-result-main\">\n        <div>\n          <div style=\"display:flex;align-items:baseline;gap:6px;\">\n            <span class=\"gc-1rm-num\" id=\"gc-out-1rm\">\u2014<\/span>\n            <span class=\"gc-1rm-kg\">kg<\/span>\n          <\/div>\n          <div class=\"gc-1rm-label\">\u63a8\u5b9a 1RM\uff08\u6700\u5927\u6319\u4e0a\u91cd\u91cf\uff09<\/div>\n          <div class=\"gc-1rm-formula\" id=\"gc-out-formula\"><\/div>\n        <\/div>\n        <div class=\"gc-level-wrap\">\n          <div class=\"gc-level-badge\" id=\"gc-out-badge\">\u2014<\/div>\n          <div class=\"gc-level-label\" id=\"gc-out-level-label\">\u73fe\u5728\u306e\u30ec\u30d9\u30eb<\/div>\n        <\/div>\n      <\/div>\n\n      <!-- PROGRESS -->\n      <div class=\"gc-progress-wrap\">\n        <div class=\"gc-progress-title\">\u4f53\u91cd\u6bd4\u30ec\u30d9\u30eb\u5224\u5b9a<\/div>\n        <div class=\"gc-progress-track\">\n          <div class=\"gc-progress-fill\" id=\"gc-out-bar\" style=\"width:0%\"><\/div>\n        <\/div>\n        <div class=\"gc-progress-markers\" id=\"gc-out-markers\"><\/div>\n      <\/div>\n\n      <div class=\"gc-next-goal\" id=\"gc-out-goal\"><\/div>\n\n      <div class=\"gc-divider\"><\/div>\n\n      <!-- ZONES -->\n      <div class=\"gc-zones-title\">\u76ee\u7684\u5225 \u63a8\u5968\u91cd\u91cf\uff08%1RM\uff09<\/div>\n      <div class=\"gc-zone-row gc-zone-head\">\n        <div class=\"gc-zone-cell\">\u76ee\u7684<\/div>\n        <div class=\"gc-zone-cell\">\u5f37\u5ea6<\/div>\n        <div class=\"gc-zone-cell\">\u63a8\u5968\u91cd\u91cf<\/div>\n        <div class=\"gc-zone-cell\">\u56de\u6570<\/div>\n      <\/div>\n      <div class=\"gc-zone-row\" id=\"gc-z1\">\n        <div class=\"gc-zone-cell\">\ud83d\udcaa \u7b4b\u529b\u30a2\u30c3\u30d7<\/div>\n        <div class=\"gc-zone-cell\">85\u301c95%<\/div>\n        <div class=\"gc-zone-cell gc-zone-weight\" id=\"gc-z1w\">\u2014 kg<\/div>\n        <div class=\"gc-zone-cell\">1\u301c5\u56de<\/div>\n      <\/div>\n      <div class=\"gc-zone-row\" id=\"gc-z2\">\n        <div class=\"gc-zone-cell\">\ud83d\udd25 \u7b4b\u80a5\u5927<\/div>\n        <div class=\"gc-zone-cell\">70\u301c85%<\/div>\n        <div class=\"gc-zone-cell gc-zone-weight\" id=\"gc-z2w\">\u2014 kg<\/div>\n        <div class=\"gc-zone-cell\">6\u301c12\u56de<\/div>\n      <\/div>\n      <div class=\"gc-zone-row\" id=\"gc-z3\">\n        <div class=\"gc-zone-cell\">\ud83c\udfc3 \u7b4b\u6301\u4e45\u529b<\/div>\n        <div class=\"gc-zone-cell\">50\u301c70%<\/div>\n        <div class=\"gc-zone-cell gc-zone-weight\" id=\"gc-z3w\">\u2014 kg<\/div>\n        <div class=\"gc-zone-cell\">15\u56de\u301c<\/div>\n      <\/div>\n\n      <!-- CTA -->\n      <div class=\"gc-cta\">\n        <div class=\"gc-cta-text\"><strong>\u30b8\u30e0\u30fb\u30b9\u30bf\u30b8\u30aa\u306e\u5668\u5177\u3092\u30b5\u30d6\u30b9\u30af\u3067<\/strong><br>\u5951\u7d04\u671f\u9593\u4e2d\u306f\u30de\u30b7\u30f3\u3092\u81ea\u7531\u306b\u5165\u66ff\u3048\u53ef\u80fd\u3002\u5168\u56fd\u5bfe\u5fdc\u3002<\/div>\n        <a class=\"gc-cta-btn\" href=\"https:\/\/gymcloud.jp\/\" target=\"_blank\" rel=\"noopener\">GYM CLOUD\u3067\u691c\u7d22 \u2192<\/a>\n      <\/div>\n    <\/div>\n\n  <\/div>\n\n  <!-- FOOTER NOTE -->\n  <div class=\"gc-info\">\n    \u203b O'Conner\u5f0f\uff081RM = \u91cd\u91cf \u00d7 (1 + \u56de\u6570 \u00f7 40)\uff09\u3092\u4f7f\u7528\u30021\u30bb\u30c3\u30c8\u76ee\u30fb\u9650\u754c\u56de\u6570\u3092\u5165\u529b\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u63a8\u5b9a\u5024\u306f\u76ee\u5b89\u3067\u3042\u308a\u3001\u5b9f\u969b\u306e\u6700\u5927\u91cd\u91cf\u3068\u306f\u5dee\u304c\u751f\u3058\u308b\u5834\u5408\u304c\u3042\u308a\u307e\u3059\u3002\n    \u521d\u5fc3\u8005\u30fb\u672a\u7d4c\u9a13\u8005\u306f\u5b9f\u6e2c\u306b\u3088\u308bMAX\u6e2c\u5b9a\u3092\u907f\u3051\u3001\u3053\u306e\u8a08\u7b97\u30c4\u30fc\u30eb\u3092\u3054\u6d3b\u7528\u304f\u3060\u3055\u3044\u3002\n  <\/div>\n\n<\/div>\n\n<script>\n(function(){\n  var gcGender = 'male';\n\n  window.gcSetGender = function(g){\n    gcGender = g;\n    document.getElementById('gc-male').classList.toggle('active', g==='male');\n    document.getElementById('gc-female').classList.toggle('active', g==='female');\n  };\n\n  \/\/ \u8a18\u4e8b\u30c7\u30fc\u30bf\u305d\u306e\u307e\u307e: [\u4f53\u91cd, \u521d\u5fc3\u8005\u4e0b\u9650, \u521d\u5fc3\u8005\u4e0a\u9650, \u4e2d\u7d1a\u8005, \u4e0a\u7d1a\u8005, \u30a2\u30b9\u30ea\u30fc\u30c8]\n  var LEVELS_MALE = [\n    [50, 30, 40, 50, 65, 80],\n    [60, 35, 45, 60, 80, 95],\n    [70, 40, 50, 70, 90, 110],\n    [80, 45, 55, 80, 105, 125],\n    [90, 50, 60, 90, 115, 140]\n  ];\n  var LEVELS_FEMALE = [\n    [40, 15, 20, 25, 35, 45],\n    [50, 20, 25, 30, 40, 55],\n    [60, 25, 30, 35, 50, 65]\n  ];\n\n  function getLevelData(weight, gender){\n    var table = gender === 'male' ? LEVELS_MALE : LEVELS_FEMALE;\n    \/\/ \u6700\u3082\u8fd1\u3044\u4f53\u91cd\u884c\u3092\u63a2\u3059\n    var best = table[0];\n    var bestDiff = Math.abs(table[0][0] - weight);\n    for(var i=1;i<table.length;i++){\n      var d = Math.abs(table[i][0] - weight);\n      if(d < bestDiff){ bestDiff=d; best=table[i]; }\n    }\n    return best; \/\/ [bw, novLow, novHigh, inter, adv, elite]\n  }\n\n  function getLevel(rm, weight, gender){\n    var d = getLevelData(weight, gender);\n    var ratio = rm \/ weight;\n    if(gender === 'male'){\n      if(rm < d[1]) return {label:'\u5165\u9580', color:'#aaa', bg:'#f5f5f5', pct: Math.min(rm\/d[1]*20,20)};\n      if(rm < d[2]) return {label:'\u521d\u5fc3\u8005', color:'#555', bg:'#eee', pct: 20 + (rm-d[1])\/(d[2]-d[1])*20};\n      if(rm < d[3]) return {label:'\u4e2d\u7d1a\u8005', color:'#1a6dd4', bg:'#e0f0ff', pct: 40 + (rm-d[2])\/(d[3]-d[2])*20};\n      if(rm < d[4]) return {label:'\u4e0a\u7d1a\u8005', color:'#1aaa64', bg:'#e0fff0', pct: 60 + (rm-d[3])\/(d[4]-d[3])*20};\n      if(rm < d[5]) return {label:'\u30a8\u30ad\u30b9\u30d1\u30fc\u30c8', color:'#d4451a', bg:'#fff0e0', pct: 80 + (rm-d[4])\/(d[5]-d[4])*15};\n      return {label:'\u30a2\u30b9\u30ea\u30fc\u30c8', color:'#fff', bg:'#d4451a', pct: 95};\n    } else {\n      if(rm < d[1]) return {label:'\u5165\u9580', color:'#aaa', bg:'#f5f5f5', pct: Math.min(rm\/d[1]*20,20)};\n      if(rm < d[2]) return {label:'\u521d\u5fc3\u8005', color:'#555', bg:'#eee', pct: 20 + (rm-d[1])\/(d[2]-d[1])*20};\n      if(rm < d[3]) return {label:'\u4e2d\u7d1a\u8005', color:'#1a6dd4', bg:'#e0f0ff', pct: 40 + (rm-d[2])\/(d[3]-d[2])*20};\n      if(rm < d[4]) return {label:'\u4e0a\u7d1a\u8005', color:'#1aaa64', bg:'#e0fff0', pct: 60 + (rm-d[3])\/(d[4]-d[3])*20};\n      if(rm < d[5]) return {label:'\u30a8\u30ad\u30b9\u30d1\u30fc\u30c8', color:'#d4451a', bg:'#fff0e0', pct: 80 + (rm-d[4])\/(d[5]-d[4])*15};\n      return {label:'\u30a2\u30b9\u30ea\u30fc\u30c8', color:'#fff', bg:'#d4451a', pct: 95};\n    }\n  }\n\n  function getNextGoal(rm, weight, gender){\n    var d = getLevelData(weight, gender);\n    var targets = [\n      {name:'\u521d\u5fc3\u8005\u30be\u30fc\u30f3\u5230\u9054', val: d[1]},\n      {name:'\u521d\u5fc3\u8005\u30af\u30ea\u30a2', val: d[2]},\n      {name:'\u4e2d\u7d1a\u8005\uff08\u4f53\u91cd\u76f8\u5f53\uff09', val: d[3]},\n      {name:'\u4e0a\u7d1a\u8005\u30ec\u30d9\u30eb', val: d[4]},\n      {name:'\u30a2\u30b9\u30ea\u30fc\u30c8\u30ec\u30d9\u30eb', val: d[5]}\n    ];\n    for(var i=0;i<targets.length;i++){\n      if(rm < targets[i].val){\n        var diff = Math.round((targets[i].val - rm)*10)\/10;\n        return '\ud83c\udfaf \u6b21\u306e\u76ee\u6a19\uff1a<strong>' + targets[i].name + ' (' + targets[i].val + 'kg)<\/strong>\u3000\u3042\u3068 <strong>' + diff + 'kg<\/strong>';\n      }\n    }\n    return '\ud83c\udfc6 \u30a2\u30b9\u30ea\u30fc\u30c8\u30ec\u30d9\u30eb\u9054\u6210\uff01\u7d20\u6674\u3089\u3057\u3044\u3067\u3059\u3002';\n  }\n\n  function round5(v){ return Math.round(v\/2.5)*2.5; }\n\n  window.gcCalc = function(){\n    var err = document.getElementById('gc-error');\n    err.style.display='none';\n\n    var w = parseFloat(document.getElementById('gc-lifted').value);\n    var r = parseFloat(document.getElementById('gc-reps').value);\n    var bw = parseFloat(document.getElementById('gc-weight').value);\n\n    if(!w||!r||!bw||w<=0||r<=0||bw<=0||r>20){\n      err.style.display='block';\n      return;\n    }\n\n    \/\/ O'Conner\u5f0f\n    var rm = Math.round((w * (1 + r\/40)) * 10) \/ 10;\n    var formattedRM = rm % 1 === 0 ? rm.toFixed(0) : rm.toFixed(1);\n\n    \/\/ Level\n    var lv = getLevel(rm, bw, gcGender);\n\n    \/\/ Zones\n    var z1 = round5(rm*0.90); \/\/ \u7b4b\u529b 90%\n    var z2 = round5(rm*0.77); \/\/ \u7b4b\u80a5\u5927 77%\n    var z3 = round5(rm*0.60); \/\/ \u6301\u4e45\u529b 60%\n\n    \/\/ Display\n    document.getElementById('gc-out-1rm').textContent = formattedRM;\n    document.getElementById('gc-out-formula').textContent =\n      '\u8a08\u7b97\u5f0f\uff1a' + w + ' \u00d7 (1 + ' + r + ' \u00f7 40) = ' + formattedRM + 'kg';\n\n    var badge = document.getElementById('gc-out-badge');\n    badge.textContent = lv.label;\n    badge.style.background = lv.bg;\n    badge.style.color = lv.color;\n    badge.style.border = '2px solid ' + lv.color;\n\n    \/\/ Progress bar\n    var pct = Math.min(Math.max(lv.pct,2),98);\n    setTimeout(function(){ document.getElementById('gc-out-bar').style.width = pct+'%'; 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