<p>2人ã®ç·ã®åã®ããã¨ã¯æããªããã¹ã¬ã³ãã¼ã»ãã¥ã¼ãã£ï¼<br />
é端ã«ã¬ã³ããã®ã©ã¤ãã¹ã¿ã¤ã«ã¯ããã¤ããããã¡ã®æ³¨ç®ãéãã¦ãã¾ãã</p>
<p>ãã®é端ã«ã¬ã³ããã®ãã¤ã¨ããæ¬ããç©ããããã³ããããããããããï¼ãããã£ãªãã¤ã¨ãããã好è©ã§ãã</p>
<p>ã§ãããã¤ã¨ããã«å¹ãèªè»¢è»ã¨ããã°ãã¹ãã¼ãç¨ã®èªè»¢è»ã®ã¯ãã<br />
ãããã£ãªã§ãã¤ã¨ãããã§ããã®ã§ããããï¼</p>
<h2>1. ãããã£ãªã§ç©ãã人ã»ç©ããªã人ãããï¼ï¼</h2>
<p><img src="https://kirei-mama.net/wp-content/uploads/grannys-bike-legs-diet01-e1460031955122.jpg" alt="grannys-bike-legs-diet01" width="1280" height="853" class="aligncenter size-full wp-image-2142" /></p>
<p>ããããã£ãªã»ãã¤ã¨ãããã¨èãã¦ãå¤ãã®å¥³æ§ã¯ããããã£ãªã§ãã¤ã¨ããã§ããã®ï¼ãã¨ããçåãæã¤ã®ã§ã¯ãªãã§ããããã</p>
<p>ãã¤ã¨ããã«å¹ãèªè»¢è»ã¨ããã°ãã¹ãã¼ãé¸æãä¹ããããªãã¹ãã¼ãã¿ã¤ãã®èªè»¢è»ãåä¾ã®éãè¿ãããè²·ãç©ã«ä½¿ããããã£ãªã§ããã¤ã¨ããã§ããã¨ã¯æããªãããã§ãã</p>
<p>ããããã£ãªã§ãã¤ã¨ããã§ãããªããç§ã¯ã¨ã£ãã«ç©ãã¦ããã¯ãï¼ãã¨æã女æ§ãå¤ããã¨ã§ãããã</p>
<p>ããã¨ä¼¼ããããªãã¨ããæ¥å¸¸çæ´»ã§èµ·ãããã¨ãããã¾ãã</p>
<h3>ãããã£ãªã§ç©ãã人ã¨ã¯ï¼ï¼</h3>
<p>次ã®ãããªä¼è©±ããèãããã¨ãããã¾ãããï¼</p>
<p>ãèªè»¢è»éå¤ã§å¤ªã£ãã<br />
ããããªã¯ãã¯ãªããèªè»¢è»éå¤ã¯ç©ããã</p>
<p><span style="font-weight:bold;">éå¤ã«ã¼ããåããªã®ã«ãèªè»¢è»ã§å¤ªã人ã¨ãç©ãã人ããã</span>ã®ã§ãã</p>
<p>ãããããã¨ãèµ·ããã®ã¯ãèªè»¢è»ã®ããæ¹ãéããããå ¨ãåãéã§ãå ¨ãåãèªè»¢è»ã§éå¤ããã¨ãã¦ããèªè»¢è»ã®ããæ¹ã«ãã£ã¦ã太ã£ããç©ãããããã®ã§ãã</p>
<p>èã太ããç©ãããã®éå½ã¯ãèªè»¢è»ã®ããæ¹ã§æ±ºã¾ãã¨ããã¾ãã</p>
<h2>2. ãããã«ããã æ¹ããèªè»¢è»ã¯ç©ããï¼</h2>
<p>èªè»¢è»ã§ãã¤ã¨ããããã人ã¯ãæ©ãç©ãããããã¨ãæ¥ãã§ããã°ã£ã¦ãªããã§èªè»¢è»ãããã¾ãã</p>
<p><img src="https://kirei-mama.net/wp-content/uploads/grannys-bike-legs-diet02.jpg" alt="åãã£ã±ãã¹ãã¼ããä¸ãã¦èªè»¢è»ããã" width="640" height="425" class="aligncenter size-full wp-image-2144" /></p>
<p>ããããã¨ã太ããã«ã©ãã©ãçèãã¤ãã¦ãèã太ããªãã¾ãã<br />
ãããã人ããèªè»¢è»éå¤ã§å¤ªã£ããã¼ãã¨ãè¨ãåºãã®ã§ãã</p>
<p>競輪é¸æã®èãã太ããã®çèãçºéãã¦ããã®ãç¹å¾´ã§ãã</p>
<h3>èªè»¢è»ããããã«èµ°ãããã¨ãç©ããï¼</h3>
<p>ä¸æ¹ãã®ãã³ããªãã¾ãèªè»¢è»ããã人ã¯ã太ããã«çèãã¤ãã¾ããã</p>
<p><span style="font-weight:bold;">èªè»¢è»ã®ãã³ãã«ããµãã«ã®é«ããé©å</span>ã ã¨ããããèãç´°ããªã£ã¦ããã¾ãã</p>
<p>ããã§ããèªè»¢è»éå¤ã¯ç©ãããã¼ãã¨æã£ã¦ãã¾ãã</p>
<p>ããã°ã£ã¦ãªããã§èµ°ãæ¹ããèªè»¢è»ã¯å¤ªãã®ã§ãï¼<br />
ãã®ç¾è±¡ãæ´»ç¨ããããã«é²åãããã®ãããããã£ãªã»ãã¤ã¨ãããã</p>
<p>ä¸å身太ããæ°ã«ãªããã©ã楽ã«ãã¤ã¨ãããããã<br />
ãããã女æ§ã«ã¨ã£ã¦ãã¾ãã«æå ±ãªã®ã§ãã</p>
<div class="link_box">
é¢é£è¨äºï¼<a href="https://kirei-mama.net/lower-body-diet/" target="_blank">æ¤ç´¢ ä¸å身 è±ã»ä¸å身太ãï¼è¦ãã¦ããããä¸å身ãã¤ã¨ããæ¹æ³ã®å ¨ã¦</a>
</div>
<h2>3. ç©ããï¼ãã³ããï¼ãã³ãã«ãããªãï¼</h2>
<p>[item id=1]</p>
<p>ãã®æ¬ã®èè ã®é端ã«ã¬ã³ããã¯ããã©ã¤ã¢ã¹ãã³ã好ãã¹ã¬ã³ãã¼ç¾äººã®ããã</p>
<p>2人ã®ç·ã®åã®ããã§ãããããã¥ã¼ãã£ã¼ã¢ããã¤ã¶ã¼ãéèã½ã ãªã¨ãªã©ã常ã«ä½ããå¦ã³ãé²åãç¶ãã¦ãã女æ§ã§ãã</p>
<p>é端ããã¯èªè»¢è»å¥½ãã§ãæ®æ®µã®è²·ãç©ãªã©ã«ãããã£ãªã使ã£ã¦ãã¾ããã<span style="font-weight:bold;">ããã£ãªã®ãã³ãã«ã®ä½ç½®ãä¸ãæ°å³ã«ããµãã«ã®é«ããä¸ãæ°å³ã«ããã¨ããããã£ãªã§èµ°ã£ã¦ããã ãã§èãç´°ããªã</span>ãã¨ã«æ°ãã¤ãã¾ããã</p>
<p>ãããã£ãªã®å¤ããããã³ãã«ã¯é«ãã®ä½ç½®ããµãã«ã®é«ãã¯ä½ãã«èª¿æ´ããã¦ãã¾ãã</p>
<p>ãã®èª¿æ´ã ã¨ãä¸å身ã伸ã°ãæ°å³ã«ãã©ã£ãã座ãè¾¼ãã§èã®åã ãã§èªè»¢è»ãããæãã«ãªãã¾ãã<br />
èã®è² æ ã大ããã®ã§ãèã太ã£ã¦ãã¾ãã®ã§ãã</p>
<p>é端ããã¯ãã®ãã¨ã«ãæ°ãã¤ããããããã£ããã«ããããã£ãªã»ãã¤ã¨ãããã®æ¬ãåºçããã®ã§ãã</p>
<h2>4. ãããã£ãªã調æ´ãã¦ãç©ãããããã£ãªãã«ããã«ã¯ï¼</h2>
<p>ãããã£ãªã®ã»ã¨ãã©ã¯ããã³ãã«ã¯é«ãã®ä½ç½®ããµãã«ã®é«ãã¯ä½ãã</p>
<p>ãã®2ã¶æã調æ´ããã¨ããç©ããããã¼ï¼ãã¨ãªãããã¨ãªããã®ãã³ãèµ°ã£ã¦ããã ãã§ç©ãããããããã£ãªãã§ãã¾ãã</p>
<ol>
<li>ãã³ãã«ãä¸çªä¸ã¾ã§ä¸ãã¦ãããåºå®ããã</li>
<li>ãµãã«ã«åº§ã£ãæã両足ã®ã¤ã¾å ãå°é¢ã«å±ãéçã¾ã§ãé«ããã¦ããã</li>
</ol>
<p>両æ¹ã®èª¿æ´ãçµãã£ãããè»ã人ã®æ¥ãªãå®å ¨ãªå ´æã§ããããã£ãªãã¡ããã¨åãã確ããã¾ãã<br />
ãã¡ãã£ã¨èµ°ã£ã¦ã¿ããããã¬ã¼ããããã¦ãèªè»¢è»ãæ¢ããããããè¿ãã¦ãå®å ¨ã«èªè»¢è»ãæ¢ãããããã¨ã確èªãã¦ãã ããã</p>
<p><img src="https://kirei-mama.net/wp-content/uploads/grannys-bike-legs-diet03.jpg" alt="grannys-bike-legs-diet03" width="640" height="426" class="aligncenter size-full wp-image-2148" /></p>
<p>確èªãããã¨ã¯ãã<span style="font-weight:bold;">èªè»¢è»ãæ¢ããã¨ãã両足ã¨ãã¤ã¾å ãå°é¢ã«å±ãã¦ãã</span>ãã<br />
ç足ã ãã¤ã¾å ãå°é¢ã«å±ãã¦ãããããæ¢ã¾ããå ´åã¯ããµãã«ã®é«ããä¸ãããã§ãã</p>
<p>ããã§ãä¸å¿ãæ¢ã¾ãããã©ï¼ã¨æããã¡ã§ããã</p>
<p>人ãè»ã«ã¶ã¤ããããã«ãªã£ãã¨ããæ¥ã«èªè»¢è»ãæ¢ããªããã°ãªããªããã¨ãããã¾ãã<br />
ããããæã«ãç足ããå±ããªã調æ´ã ã¨å±éºã§ãããµãã«ãå°ãä¸ãã¦ãã ããã</p>
<h2>5. èªè»¢è»ã®èª¿æ´ã®ããæ¹ãç¥ããªãå ´åã¯ï¼</h2>
<p>ãã³ãã«ããµãã«ã®èª¿æ´æ¹æ³ãããå¤ããªããã¨ããå ´åã¯ãç¡çã«èªåã§ãããã¨ããªãã§ãã ãããèªè»¢è»ã®ã·ã³ãã«ãªå½¢ããªããã¦ããã¨ããã§ãããã ãªã¼ãã¨æãããããã¾ãããããã®ã¾ã¾ä½ããããããèªè»¢è»åºã®ä¿®çã³ã¼ãã¼ã«ä¾é ¼ãã¦ãã ããã</p>
<p><img src="https://kirei-mama.net/wp-content/uploads/grannys-bike-legs-diet04.jpg" alt="grannys-bike-legs-diet04" width="640" height="480" class="aligncenter size-full wp-image-2149" /></p>
<p>ãã³ãã«ããµãã«ãããä½ã¨ããªããã¨æããã®ã§ãããèªè»¢è»ã®èª¿æ´æ¹æ³ãå åã«ç解ãã¦ããªã人ããèªè»¢è»ã®é¨åããããããå¤ãããã¯å±éºã§ãã</p>
<p>ãã³ãã«ããµãã«ããããã§ããã®ãç¥ããã«èµ°ãã¨ã転åãã¦é ãæã£ããã大ã±ã¬ãããæããããã¾ãã</p>
<h3>ãã³ãã«ã¨ãµãã«ã®èª¿æ´ã¯ãã©ãããããããã®ï¼</h3>
<p>èªè»¢è»ã®ãããªãããã³ãã«ããµãã«ãæ°åã§èª¿æ´ãã¦ããã¾ããæ°ç§ããã<br />
ããããã®èª¿æ´å¾ãèªè»¢è»ã®å®å ¨ç¹æ¤ããã¦ããã¾ãã</p>
<p>調æ´æéã¯ããããªãã¨æãã¾ããããåºã«ãããã¾ãã®ã§ããããããåãåããã¦ãã ããã</p>
<h3>èªè»¢è»å±ããã¸ã®ä¾é ¼ã¯ã©ãããï¼</h3>
<p>èªè»¢è»å±ããã«ããã³ãã«ãä¸ãã¦ããµãã«ãä¸ãã¦ã»ã»ã»ã¨èª¬æãã¦ãããã§ãããé端ã«ã¬ã³ããã®èæ¸ãè¦ãã¦ãããã®æ¬ã®éãã«ãããããã¨ä¼ããæ¹ãã話ãã¹ã ã¼ãºã«é²ãã®ã§ã¯ãªãã§ããããã</p>
<p>ããªãã®èªè»¢è»ããããªãã®èº«é·ãä½æ ¼ã«åã£ããæé©ãªãã©ã³ã¹ã«èª¿æ´ãã¦ãããã¾ãã</p>
<h2>6. ãç©ãããããã£ãªãã«ä¹ã£ã¦ã¿ã¾ãããï¼</h2>
<p>ãã³ãã«ã¨ãµãã«ã®èª¿æ´ãçµãã£ãããã<strong>ç©ãããããã£ãª</strong>ãã®åºæ¥ä¸ããã§ãã</p>
<p>æ®éã«èµ°ãã ãã§ãæ¯æ¥ã©ãã©ãèãç´°ããªãã¾ãããã ããæåã®è©¦ä¹ã¯ããããããæ éã«è¡ã£ã¦ãã ããã</p>
<h3>試é転ã¯ãè»ã人ã®æ¥ãªãå®å ¨ãªå ´æã§</h3>
<p>ãç©ãããããã£ãªãã¯ãå®å ¨ãªå ´æã§è©¦é転ããã¦ãããè¿æãä¸å¨ãã¦è¦ã¦ã次ã«ãã¤ãã®ã¹ã¼ãã¼ã«è¡ã£ã¦ã¿ã¦ã»ã»ã»ã¨ãæåã¯çè·é¢ã§ãå°ããã¤èµ°ãè·é¢ã伸ã°ãããã«ãã¦ãã ããã</p>
<p>ãã³ãã«ã¨ãµãã«ã®é«ä½ãé転ããã®ã§ããããå®éã«èªè»¢è»ã«ä¹ã£ã¦ã¿ãæã姿å¢ãè¦ç·ã®ä½ç½®ãå¨ãã®é¢¨æ¯ã®è¦ãæ¹ãªã©ã»ã»ã»æå¤ãªããããéããã¨ãããã¾ãã</p>
<p>ä»ã¾ã§ã¨ã¯éã姿å¢ã§ä¹ãã®ã§ã<span style="font-weight:bold;">ãããªãé·è·é¢ã¯ããããã§ãã¾ãã</span>ã</p>
<h3>åºãããç´åã®ãæ¥ãªèª¿æ´ã¯ããªãã§ãã ãã</h3>
<p>ãã³ãã«ã¨ãµãã«ã®ä½ç½®ãå¤ããã¨ããããã£ãªã»ãã¤ã¨ãããã§ããã®ãã<br />
ãããªããåä¾ã®éãè¿ãã«è¡ãåã«ãæ¥ãã§ãã³ãã«ã¨ãµãã«ã®ä½ç½®ãå¤ãããããªã</p>
<p>ããããã®ãä¸çªããããã¾ããã</p>
<p>ãã³ãã«ããµãã«ã調æ´ããæã¯ããã£ããæéã®åããã¨ãã«ãæ éã«è¡ã£ã¦ãã ããã<br />
ãåãããä¹ããå ´åã¯ããã³ãã«ã¨ãµãã«ã®ä½ç½®ãå¤æ´ããããããã£ãªã®é転ã«å åã«æ £ãã¦ããã</p>
<p><img src="https://kirei-mama.net/wp-content/uploads/grannys-bike-legs-diet05.jpg" alt="grannys-bike-legs-diet05" width="640" height="360" class="aligncenter size-full wp-image-2150" /></p>
<p>èªè»¢è»ã¯è»ã§ã¯ãªãããã©ã人ã«ã¶ã¤ããã°èªåãç¸æãçãæãããã¾ãã<br />
ãããã£ãªã»ãã¤ã¨ããããæã¯ã交éå®å ¨ãå¿ããã«ãé¡ããã¾ãã</p>

下半身太りに効くらしい！ママチャリダイエットはサドルと○○の調整が大事
