階段の上り下りは最も身近かつ最高のトレーニング!
こんにちは!
雨の日や暑い日は、運動のためにわざわざ外に出るのもおっくうになります。
そんなときは、室内で気軽にできる運動で体を動かし、気分をスッキリさせてはいかがでしょうか。
オススメなのは、階段の上り下りです。
加齢とともに衰えやすい下半身の筋肉を鍛えるには、階段は最も身近で、かつ最高のトレーニングの場なのです。
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)
全く体を動かしていないときと比較して、ある身体活動がどれくらいの強度に当たるかを示す単位として「メッツ(METs)」があります。
階段の上り下りの運動強度は3.5メッツで、安静時(1メッツ)の3.5倍、軽いウエイトトレーニングと同程度の強度なのです。
エスカレーターやエレベーターに乗らずに階段を使えば、自重筋トレ(自分の体重を利用する筋力トレーニング)をしているのと同じことになります。
また、使う筋肉を意識しながらいくつかのバリエーションを使い分ければ、下半身の筋肉をバランスよく鍛えることができます。
1日に5回階段を使えば、気が付かないうちに30-35回の自重筋トレを実行しているのと同じ効果を得られます。
同じ下半身のトレーニングであるスクワットを、10-12回×3セットを一度に行うのは大変に感じますが、複数回に分けた階段上りであれば、それほど難しく感じないのではないでしょうか。
階段を上るときは、「どの筋肉を使っているのか」の意識を持つことも重要です。
上るときにかかとから踏み込む意識を持つと、お尻周りの殿筋群に力が入りやすくなります。
臀筋群を鍛えればヒップアップ効果があるので、男女を問わずきれいなスタイルを作るためにも有効です。
逆に、つま先を階段にかけてかかとを浮かすようにすると、ふくらはぎの筋肉(下腿三頭筋)と太もも前面の大腿四頭筋に刺激が入ります。
狙う筋肉を決めて、2つのパターンを目的によって使い分けるようにしましょう。
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S2MPliPl2USG8fx5zQJZlv76pOj8GGkuvHY192B8azFang1lLSsmK1js1vxq2s2iyh1uMxsha3FKeeUTtTrqyepbq1bWtZJKlEk1eSSWEUJNyeSPeToGP4JbbJlUZtq3QoOcW+8TiTphovqLD7uvRpOnStRGh1bV6kmtZJRWSSD1PDLe5Vh4w7k+Pcq26Rbp6BbJsT2ph1DqJIjJ9q9mK0kgpejpnMkb7lxO/hUFzHWtgqfm05UnsbD/B9kCcm8MPGl1S867rHo0RSnQQ51MDySFg9woFsgg/EGoVwXE8pZJhoZFAKAUAoBQCgFAKAUAoBQCgFAKAUAoBQHkutzgWW2S7xdZrMOFCYXIkyH1hLbLSElS1qJ7BISCSfpQGAD2VT+UctvPMN3ZcZXkXlx7PHdSUqh2Rkr9kbIPcKc8xyQsfzPAfwirdKOmOWU60tUsI9VSkBSsifvLmN3r90XY67y3DktwgvS0CYGyW0LHp+Ip2k/MbrD4N47SWSJIViwiPx1w7mVuhhVoxi92qe4XQC4lMtRYlrc0B94mS91rGh7yFemqrXEdVHY1uNUoTiuWjYX4Op787wy8eNylJLtvsyLWvpIIBirXGI7fLydVBHhHQg9UU/UmWsmwoBQCgFAKAUAoBQCgFAKAUAoD5QGCvK2dI5f5gn5JEeS7juFmTj1hUhW0SZJUkXCYk+hHW2mMgj4MukdlVZow/MyrXn+VFKqcrHEoaf3HdS04legtDmikg/wAwO+x+ooZ3TMdl4lbLv4cr9cn7Y2m7x75JyW+RGUJaCLhDmbkx0oSNISGGlNpGvw6J9d1BOOabxySybcsLuv8An8mwbwTXVmbxrkdthr64dsze/tRVAjRZekiWjWvQalVTpfIsklk27eGrnBkLW5ZFAKAUAoBQCgFAKAUAoBQCgFAKAUAoBQGKvjGz9N9ulm8P1rdQtq5MpyDKiDvptbLyQxFP/wBzISN9/wDKYdH8YqSlHVIiqy0xIpJJUVE7JJJP1q4UijZlk0bDsWueTSm/NECOVtsg9331EJZZHzK3FISPzNG8GYrU8Hl47xqbieIQbXdpBkXZ0uTrq/v/ADZ76y7IUPoHFlI+SUJrEVhGZvLyiwcjsxtYz/jcpDduym0z8jsOj/lywjc1hPyIe8uQkD/mqrSS2cfU3T1JMzf8BM1y6+E7j+8vIKF3OLNnlJ/h8+fId1/+9UksLBbitMUjIKsmwoBQCgFAKAUAoBQCgFAKAUAoCB/FxyjcsMweHg2JzjFyjPnnLPAfQffgxg2VzJo+RaZ2En/mON1tCOp4NZy0rJjdbrdAs9ui2i0xUxoUFlEaMyn0baQkJSn9AB3+J2fjV5LCwc9vLydsiTFhx3Zk2QliNHbU886s6S22kFSlH6BIJ/SmcbhLOxZnFLM+4WWbnV5bcbmZjLN1THc/7rC6A3DZA+GmEIUf+pw1rDjJvPHyrg8kq3t2HkuRbJDQ+weTIy4j2z7rd3bZKFDXw9oi9X5rjj4qrHEseplPKz3RkB+y+nOz+Ar27IJLrWWy4jiiO6lx4cJhZ+u1tKO/rVLGNi3TjpjhGYVDcUAoBQCgFAKAUAoBQCgFAKAUAoBQCgPhOhv5UBgTyePbvFHyldQdohxcfsyDvf8AlxHH1/3kD+lWaHDKtw+EeapysR5KA5A5MRbj1OY/gbiJEpJGm5N8WkKZQf5xHaUHCPTzHkepT21fxMk+SOfUkP1+J/WtjQsjly3zziv72WRcZu7Yg6b7EMlRS04hptQkMLUASEuslaT29Qg/CtJ8ZN6b3wzI39mu1PtnhktuKzpS3v3dus23tBR2W2yUPhH6F9Xaqclhl5PKMqqwZFAKAUAoBQCgFAKAUAoBQCgFAYVeKZxdz8T2PME7bx/A5juj6Jcmz2kA/n0xjU9Dkr3D+HBalWSoR7yCv988ht3EkZazDltfamTlskFNrSSG45UPwmS8noI9fKQ5861e+xJBYTkyQQlKQEpSlIHYBI0APkB8B9K24NGW9n+MTMuxeRarQ8hi7tOsTbTIWdBmew4lxhe/gCpPST/KtVYksozCWlkgfsur1eZmLcjRrjHRFYuWTHJ2IaVJUIpnh3raSodikezIII7HZqlLkvx4M4q1NhQCgFAKAUAoBQCgFAKAUAoBQCgFAKA+KG0kfPtQGvBuai9Z7yZkrauoXPObo2lWvVEUNRk//wAjVuivhyUq7+M9kiSzDjuzJOvJjNrfc3/IhJWr+yTUpElllm8NQ5DPHNruk/ft+QKev84//PmOKeUPyCVISPokVrDjJtPkvatjQsbmlbr/AB7Nx2KoiXlEiLjscA9yqW6G16/JrzVf7a1nxg3p/NkyU8Fkww8i5TxRtakxGbrbrzEa/hSiVCSlWvzUwd1VqrEi3SeYmUtRkooBQCgFAKAUAoBQCgFAKAUAoDBPl2d9seJzkSYTsWiBYbCjt6dLLstff85SP6VZodyrcPfBSwCohI9T2FTlYsXjBKrpJy7NnU6Xfb/Ijs/HUOD/AIVkb+RKHFf7q1j3ZJPbCL6rYjKHnOQjE8MvuS796226RIa+roQQ0B9S4UAfU1iTwjaCzLBffgZt0rAeSXuP9qDMvj61PvJKeypcF9TLqt/PUoA/P9Kq1VjBbpSzkzhqImFAKAUAoBQCgFAKAUAoBQCgFAKAUAoDg642y0p11QShAKlE/ADuTQGtzjd72zD4t3Kio3mVcLwVH1V7VOkOg/qlSD+Wqu09opFCrvJnRy5NVb+LctkNqIcNnkMN69et1PlpH9V1tLZM1h8yLlt0FNstsO1oSEiFGZjaHw8ttKdf2rKWNjD5PRQwWJmy0zeSeOLGUhQbmXO9qBPp7PEDaDr/AFSDWst2iSKxGTJ48Kb6oniDyaGHAG7phUCSUb/EuNPkNb/RLiR/SoLjksUH8JmHUBOKAUAoBQCgFAKAUAoBQCgFAKA18T5Zu3J/KV+UoqMzN58dKid7REZjxBr6Ax1j891bor4clOu/iOb8puBHdnuqCW4ra31k/BKElRP9qlIVuy0eG4jkLinE2ngQ67a2Zbmxolb+31E/Ul0mtY8G1TeReVbGhYfMQRMslgxtaSoZBlVogLT820v+e5v6dLB3Ws+yJKfOfQlnhu4PQPExgz7TikJu9qv9teG+ygG2JKQfyLRP9airrZEtuzOKqxaPtAKAUAoBQCgFAKAUAoBQCgFAKAUAoCw+er6/i/COf5LGcWh21YxdJiFI/EFIiOqBH1BANAYM4DKsDmH2GDj93t0+PFtkOM0qFKbeSQhhCTrpJ+IPb1q/HdI5808spXNbUn9xk2wMrQ5d7zara2FpKesuzGtjv6+6lR/SsT4FP5i+n1hx91xPopxah+RUdVsaI4UBHmamXC5a47ucCw3i8yJDF8tTcK1QzKkuKUwy8ClsaJ0GlbO9AetRzai02S01ri4okHFF8w8d8v8AHvLN34hvWM4s7cf3Su8+8TYrThiXRxptgmM2tbiQmYlg7VrRWQeyiRDUmp8FilBw5NgIOwDrVQkx9oBQCgFAKAUAoBQCgFAKAUBwcWltBWs6A7k/SgNa/E1xTkuDQciiOiYu9Pzrs+4zpe3ZU199XV070r70bHw1V2m1pRRq51s7eVZjto4xy+4FDiFR7FOUn3SCFeQsD+5FZlwzSC+JFYsMFVssVrti09KoUCNGUPkW2UII/qmsoS5PdWTUjzmN9q2jBsgkNvuM2rNLctxDDC3nCl1DzHuoQCpR24NBI2TWk9kmS0lqyisXjIOQsVlY3zBZ+HM6RbcCvMe8z7rcrYLdFRbVBUebtLyg8pPkvKV7rZ15e/QGoqtSMlhEtGnKD3NlDS23G0LaWFIUkFKgdgg+hquWTnQCgFAKAUAoBQCgFAKAUAoBQCgFAKAhDxdZDc2uLF8a4pLDWVclSRi1o3+FoPIUqXIc17waaiIkLUpIJHugd1Coq1WNCDqS4RJSpurNQXch69caWC0w/bs78LfBl9tjDbTLi7W4LdKbbQkJSEmYwlKyAlIH3qSdVy4dat2900dOj0S7ryVOhByk+yWX/GSDmrdwhknL7uW8Ycay8Us9jtDEOLGurTjSlXVbzxkPstuOLSroaSy2l1HY9a+k6rrW17bVXtUX3NOoeGus2dPXVtZxj66WSD6dq6ecnmONhQFpZVKyu18g8U3vDLza7RcmMxTCbuFygLmx4xmw346StlC0KUFKIQPeGlKSd6Bqpe1PJoupjOOxbs466mjPJNnLvHHKWb8a3ix8g+JtdrtEqOhUh1rFLbChoUlaVtLWtxS3UBLwaPUlxKhrQ7ndeYh1qc5JKGx6GXSlFN6icuDuY4XJOD2qVkL0O1ZYhb1qvVnW+hL0e6xVFuW2lBPUpIWkqSQO6FJPxr0EJqcVJdzjyjpbRJ9bGBQCgFAKAUAoBQCgFAKAUBYXOXIrfFnF1+zJJWubGjeRbGG0BxyTcHiGYjKEn8SlvuNjXy3vsDWspKKbZmK1PCMScZ8PFpx/E7Na878JHHmTXCFAbZuNwseSGPcZcrW3n1eY0yFLW4pxXZzsToHWq5ses0G8bovy6ZVxnkjnPcb4GyXk2zYVxvheZWhrGUSZeX2m/wA25lhqT0smBGW0+84w56reAQVJKQk9x2rsW01XSmnlHKuI+T8LW5fJJJJJ2T3Jq4UhQY7Fg8y3OdAw9i7Y/Jt/2lZ7/ZLkyZK1Fpos3BklxwN+/wBCR3V09+neqp17qioNaln6o61Do/UMqo6E9L76ZY++DJ3MbP4hs/xC7Y3mHLWB2e33aFIhzxasOdkoMZ1tSHU+bLlgFPllfvdA+Z0Aa87Lri1YjDJ049KenMpY+pevhQzeffOMmsHye4tTMm4/WjGrpJbIKZyWmkqiTkEE9SJMVTLwI7dSljv012aNVVqan6nMq0/Km4k2VKRigFAKAUAoBQCgFAKAUAoBQCgFAKAxrzV9Fz8XMKLkBTHNjwhx3GGXXB/jXZUvpuDrQPqtptiO2Qn3gh0k+6a43WnPyVGPD5On0vT5uZfsUi+JxvIuZU2LOJsH2SFCios0Ca6kNSZsjzCpQQo6dcCGlEJ7nSVH4V5WNN1JtJZwj6jTu59H8PxuLR6Z1qklKS2liKWIp8rPPuY+Y0mz5tOynPm7XHbtmVX2RLtURLYCGILITGaUkD8KnPIU6rp0NrFe8tOl27toxrQTeD5nLxb1mzuXVtrqaf8AqbX2eUzrvF4iYhcI9rtt0cmTpKtN2NCVSZCk/FaUp2tpAB2Vr0j61HK0uLJ5spal+h/0+37nbp9f6V4lXk+IKKp1HxXppJ/WceJe+Nz4btnuRyZUKyIs2PMR3PLVJmFc2YR/MmOnobR9OtRq7aX0btPG0lynyjz3XvDVx0GcZTanSnvCpHeMl7Ps/VPdHnn8dXF523Xmbll4yafY7hFu8O33iUmNbH5EdYcbS6zFQg66gCFFSulQB0RsGevQ86m4Z5OFRrqnNSwWnxnly4D+X5nz5c+Sskt8LMI8JFpTOZRbpt29o8yIbkw8/wBMXa3WS0NohlDSF7VrVeeuqEoYp0kk8c919Du0KynmpPLXYsjk9OWXfNMo8QDOPWS3z7zlEtWN3SyzfbVR7naIcd8BqYEBL6XAhW1tHoLjbyO4G6sUaboUoYey2NJSjVlOOPc2nYt4jOHLvh9hye58pYhb/tq2R7iluVe4rCkhxtKyClbgI6SSCD6a18K6BQKZZPGD4Z8lzOFgGPcyY9cr3cpRgw2Irq3W339EhCHkp8pROjrS+/oNmmRgmIHY3QH2gFAKAUAoBQCgFAKAx78Qj/2zzJxBhNzAbtImXTJU9Z9ybcYMdIixQP4lAyHJAT6/4fYHY653U5ThbvSW7GMZVlqLoly4dvjmTPlsx2UFKVOvupQkEkJTtSiBsqIA79yQPU149Jy4PVNpbsxRya4M5JztyBkNtQGINtEDFXAnsJc2GguPvqHzb9oTHSfkhW/QV7nodKVK2Tl33PG9YqxqV/hOm+3+zYzBFxv1wahsLUG2+sEreWfRDaEgqcWfglAJ+lddtI5STZbNyyTJb9BlN2bDbnBghtRXPuihFWoAb01G7vKB+JX0dt6HpXN6t5k7Oap5z/Xc9j4EdrS6/Qd3jDylndKbT0N/SWC177xdnV8ssaZZOTIyJKVNvmLHtLUKJKQDssl9PmSGwfTrGz8wahh0yyuKKlTisNc4/wCcF2+8X+JumdQqUbm5mpxk003t/wDnjHptwUCFzNcrNkmaYJzReMh4yxe62+SbcxHiSZkV9hxKUrhJfaWrrSlAcT5qB1u+b3DQGq41fos7Zxnat6l77fU7Fv46p9TXldbt4Vovulon91s/3R85mx668k55+8czDmrWu2Y5a7LJYgOeU/Z3h57kF5YaWpDDpb10tdfmICUnWjqtLa5qWcNFdYWeez9US1vDVl1rVX6DV8x4y6Utqkcd12lj23Njnhp5dY5B4AwjN8rvkVu6zbY3Fua5D6G1KuEcliTsKI0S62o6/wCr616SMlJZjuj5zUpyozdOosNPDT9Sr3TxL+HqyX1vGLrzZhEa7OvIYTCXfIxeDiyAlJSFnpJJHY69ayaElb3QH2gFAKAUAoBQCgFAKAUAoBQCgLM5V4nw7mDFncZy+ApYQsSIM6OQ3NtspPduTFe11MvIUAQoevdKgUkg6yipLEllGYtxeUYKctY7zknIsq8/F7lkV540Znqt+Y3G3ohRnGJcUMwnU+SAh59v2mYVKbTpAQkrA6hXn7uxVnUVxTXwbavpnc+ieGr2HWrKr0Cu0qk3qpN8eYk1pb/7lt9SKLBcM7iYfj83I7DcsfwSPZ2Wkw8cfLlyhoQno65xUjzSjpT1kxgSCokj416unLzIKS+XHY+aXFCdtWnSqRxNNpp+vdEs4hZ8Ptdoak4VEtyYE9tL6ZUMhz2tJ7hxT2yp0kknqUone/yqZJdipJt/Meq62tySpNwt6wzcGB92v4OD+RfzB/tXOvbOVV+fQeKkePf2fsev8NeIqdnF9L6otdnUfxLlxb4nH0a9uUd1ruLdziCQlBbWCUOtK9W1j1SansbuN5SU1s+GvR+hzfEfQqnQL520paoNKUJdpwe6a/v3I25iwB153/2k4vFaReoMT2W4KbtUSZIkQAerqaTJacT5zR2pJCeoo6kA9xW9eDlHVHlHKtqijPTLhkeyXJeTy7ZkN/yy+5K9BaJtj1wuanmYzbiNEx2UBDLSVJOvdQO3auHVr1JZjI9FSoU4YlE8UTEcThdXsmL2hnqV1qKILQKlb3snWyd/M1G6knyyZU4rhHZkNxmWKznIrYVJlY4/HvkQI9UuQ3kSPdHz6G1j9a2ovE0yOvHVTaRuTs10i3u0Qr1BX1xrhHalMq/mQ4kKSf6EV1jhntoZFAKAUAoBQCgFAKAtjkXjfD+VcXkYhm9obn299SXU+8UPR3k76H2HUkLZdQTtLiCFJPoaw4p8mU2nlGEnMlh52RlMHwzQIUnlB+JNx7LbfJmQhbfb7RAeeXKjz5o2wXS8xEQF6SVrdG0aJNcv/DacKrnT2yn92XlezcEpvOGQXh925sn4e69CxkQJUW/XNOTf41ly8TbgZTqp64oUDFT0yFLbT1LJUG+xGq7tJOFNRitkceriVRuXJfXHCON7nMfu2PKemZJG6kT3Lz1qvUVRHvIdQ6AtkfRCUtkehUO9SrBDPV+xffYjtoit36Gibi9SKKuNLsDq5FuZVIgOKK3YyfxtE+qm/mPmmuJKlV6XJ1KC1U3u4/p91/4PpFC/sPGlCNp1WapXcViFV/LUS4jUfZ+kvuds+DjOb2N+1XaDCu9rlDpfiyWg42r6KSfQj59iPga6dC5o3kNVN5R4zq3R7/oVx5F7TcZcr0a9U+GvcizLOF8qtWNW3GuOcrur+J2SaLlHwp+aiLE89KuoOtPtoSpbiTspEgrSfQqGgRHXtVVg4x7kdn1CdpXjWi8Sjumnv+xYKLLhOYXSaL3h8NvIovSibHutuSmW2T+HzUL2O+vdcTtKh6KNeXq06/THs3o7r090fWLW6svHVPybhKN6l8M+FUx+WS/V6Puc7pjNuex24Y9brbFiJkxXmW22GUtJQ4UnoICQAD1hNXIVXJqaeTxNxbOi5UakcSWU13yjbH4fs6b5M4SwfPESVPrvVhhSX1qGj5/lJS8CPgQ4lY/Suunk89wSDWQKAUAoBQCgFAKAUAoBQCgFAKAizxQ5Y7hPh+zy+xHCiabK/DgkDZ9qkAMMAfUuOorGlS2ZmE5UpKcHhrdGGEWJMwlhmEp16bbY7bbK3NlTrK0JCFL+akqUkq+m6ppVOkSeFqov7x/9Huddp4/ppSkqfUYrGXtGt6ZfCqf7lvnFbxik97JuKPYpNtuLi5Nxxx5/yIsh5QG34bgBTFeOj1JI8pwnZ6FbVXWpVIVoqpSeUzwN7ZXPT60rW9g4Tj2fJcOL51YsrcegxvaoF2hoC5touLJjzYwPbamz2WjYIDjZUg/BVSqSlsU3Fx3PShPsWTqQ32buMcuqSP8AmIIHV+oNcpL8N1LSuKkW2vdHvqs/8X8HxqVd52tRQT/7JrOP2a/krAJB2CQR3BFdc+fEMclYI3iHm5fYEJRZXHuu6QUp92EVq96U1r8LfUQXG/QbK060pJ5t5aa1rhydWwvXB6J8FsbH0/SuMd9LucXWGJTS4slHWy+lTLqT6FCwUqH6pJFZTw8hrKwbHfBLl0rMPDJgz9xlLfnWiCuwS1OHa/OgPLikqPxJS0hW/j1V2YvKTOBNaZNE51k1FAKAUAoBQCgFAKAUBT8gvUHGrFccjubvlw7XEemyFk9ktNIK1H9Ak0Brl4tjS43HdgcuI1NnQxc5fbuX5a1SnN/XqfIP5VegsRwc+o8ybPVlOB4tmKo8i9W5QnQ9+yXGI8uNNi//AEn2yFpH/SSUn5VlxTMKbRQXXuQ+P47kqY+5nNiYQpxx1XlR7xFbSCVKVspZlpSAT6tuf6613iss3xGfGzLgw7OsTz61JvOJXpmfH6UlxI2h5gqHZLrSgFtn6KA38N1mMlPdGsoODxI9kyxR33zMiOuQpfxeZ7dX+pPoqufX6dTqS86k9E/Vf2u56/pfjK7tKCsL+CuLf9E98f6Jcxf0OkS8hg9pduRPQP8A3sVQSs/mg/8AoahVxf2u1WCmvWPP2ZffTPC/Wvisbp203+Sqsxz7TX9otDkHGMfz9hl1MS62vJII1bLpHhf4iOon/LVv3XWVeim1HpPqOkjdR1+o0a8HCdKWfTT/AGT2Xgm+s68bileUFFNPWqi9c5Xf+CNmrmzcSqZGX1Ft1TS1dBQC60ooc0k+g60K19K5NtRnQpKFTlFzxRf2vVOq1Lq0lqi8fFxqeN5JejZnX+zsyMXDg+44e48pTmHZLcbYhKvVEZ1SZccD6eXJAH5V3qUtUEzwleOmo0ZS1IQigFAKAUAoBQCgFAKAUAoBQCgMfPGzc208X2TFQ5p/JMus0ZCBolTceQJrx18g1EXs/l863prMkaTeIsgLZVsq9SST+tXcZ5KKbT2KS9YUtOqlWaWu3vLO1JSOppZ/6ken6iuVU6YoTdWzk4N/b7HuLTxo69BWnXqKuaa2Te1SP0mt/vki3mhhVxn4rbbzcja7tGkyLhbrhawoSkoZb0pKXD3aR1LSSk7SsgApNVbi56jQj8cYy908fwy9a9N8H3880bmrSX6ZQUn901/zk9Fn5ct9svDSs+XJZbTGbjN3zyEJhdZ11l5KCVRyojfUQW/qn0pYylVr/iLprVjCS4RF4gu7O16auj9GjJ0tSnOcvmnJbLZcJL+SXm3G3W0utOJWhaQpKkqBSpJGwQR2II+Nd9nzw+qSlaVIWlKkqBSpKgCCCNEEHsQR8KGTHbJsdawPOF4nbXSuzzLd9qW5pZ2qCA8GnIwJ/E0FLSpvfdI6k9wkGuJf0FTlqj3PQdNuJVY6H2Oog/A1zzq8GZX7N+/oOL8hYOrZXZ8lRc29/BidFbUNf+Kw9XVt5aqaOJcx01GZi1MVxQCgFAKAUAoBQCgFAQ/4urz9jeG/kHpUQ7crG/Z2APVT83pitpH1KnhWVyYeyMXUMJitoio10sJDSdfJI6R/YVfOc+cnKhgjrnq4ORuPzZmXltryO5Q7MehXSosuubfAPw2yhwH6E1Bcz8um5Fm0h5lZRIpetyk3FjILPNkWe8RU9DFwhEJdDf8Aylggpda7AeWsEfLXrXCo150nmJ6Sta060d0S5xZyDcMnx9S8v9ii3Ri4yrelTDa2m5SGVpSh8IWT0dez7vUR7vY6NdOHVLbUoTmlJkX+T+sVbaV7Qt5Oks747LlpctevoX/XR77nmPY8t1uzFitU29y19LFujOy3CToBLaCo/wDlWG8LISbeEYyYiy+xjNt9rSRIfYEp8HsQ48S8ofoXNfpXmq0nOo2z11COmml7GWf7OzIUW/k3kbDXnj/xm02q/Rm/h1MLeiPkfD09l3+Yq7avMMHPvY4qZM8qslMUAoBQCgFAKAUAoBQCgFAKAUBiZ4y5KHeUuKLYCFqaiZHcFI3+AJaiMpXr83ykf6jU1H5iGt8hGVWikKAx5zrI42Tcw32A08FjEIES1pSD2S7JBffP59mUfTpNcjqU/iUTu9KprDkyh5VLXb8XvM1vXWxbpKk9t9/KVoH5jfwrnRWZo6lWWINmR2LWlqw4vZrGyCG7dbYsRO/k2yhH/pXp0sLB49vLZVB3OqyYID5FlC4cvXYdOhabLboIPzU6p2Sv+xaH6VyOpPdI7vSI/C5FOAO9JSSfkK5Z2GZG/s5bk5M5a5ITaJjUu1ixWdMxbC0uNtzESJQShSkkgL8tRPTvetV0rVNQwzkXjTqbGwCrJUFAKAUAoBQCgFAKAUBjb44ZKP3MwS1FQUq5Z3bUFnfdxDTMl4nXxCShKv0Fb095I0qfKyEd77/OrpzxQyQhzVkMe48i47g6HklVqt7+RPNg9y4tRisf0St5X6p+Vc3qU2qek6nS6eZuT9CjRGkuu/ef5aB1rP0Feeu6rpQ+Hl7L6n0Dwx0un1K+zcPFKmnOf+mPb6vguTiaNKvsjP50pxZiF6HbYrRUShtbMZTq1JHwO32wSP5fpXStunwXT502stpvPfK7lat4tu6/iehexk4wjKMYx4Sg3jTjjh7+5LFmkqmWmHKcO1OMpKj8zrR/uK63T6rr2sKj5aR5TxXYw6b1u6tqaxGM5Y+mcr+GWNz7OLXG0uyoOnMilxbINHRCHnOp4/oy07/WpLiWik2ce0p+ZWiiNyQVEgaBJIA+A+Vecb5bPV+iJY8G1xlw/FdYo1tcSoy8XvUe4NpUCpEcGM6hSkg7SPNSkAkd99qvWmcM51808GzWrhzxQCgFAKAUAoBQCgFAKAUAoBQGFfiavcPIPEtbrVDQC5iGGOGW73/zLjMbU238uyIKlf7xU9ustsr3DwsFp1ZKhxccaZbU9IcDbTaStxZ9EoSCVE/QAE/pTgylnYhnOsHk41ifEPIb1tSw5yXZr3PlrCAFrfdnruUQOH1KhFkqQN+gRr4arjXi1LUd6wlolpI9zYoNgfgLcSlya5HjJbKgFOBx9tBAB9dhRqrbRzVRcuZYpS+hlbI17Q90+nmL1+XUa9GeUOtSglJUfRI3QFM4t8Jczn7Lc7zmTyZPxy0xb8zZBEt9tjvPvriQ2EPOec91BA6lKSAEHRT1fHVc+5pQq1Ms6ltWnRp6Yk+43+z68Ptpf8/JWMlzIADpZyC8Ldjgg+pYYDTSt/JSSPpUcaUY8IklWqS5ZkFjuLY1iFuRaMVx+22eC2AERoERuO0kAaACUADsO3pUhEVWgFAKAUAoBQCgFAKAUBid41bhEmZxxHi7atzWLjdMhWAfwRo8IsKJH1clNgfrUtFZkRVniBF47DVWyifdKPZI2o9gPrQEQZ/hbDuDRueWYSFquvJU/F25gR732cICYjIKv5PbIQIHzXv+I1zL1a4t+h2bB+XNIttCOmASfdEhwNknsAn47rzTXm3SXaKz+7PptB/4b4ZqVc4lcT0//WO7+75L14Ga8rikX10EG+TLneepQ11NuvKDR/Lym2tfSvV//FaNvss/wfM7JO76tRgvzTiv5RfmOILdhgJI7+Qk/wBdn/1rTpS02VNeyZ0vHNVVfEV3Jfra+239FLlcPX/xCcn2LjrH8qZx8Y9bpOUTpj0AzEkOK9kjthrrQCokyFbKuwSfiamuoqcdDOBZydN60Thjn7OfjuMtl3N+Sc2yQI/zozchi2R3vmD7K2l4D6B39apxoU48Iuyuaku5kBxxwpxPxHHLPG+AWWwrW15L0iLFSJMhPV1fevq266d99rUo771KiDLfJe1ZAoBQCgFAKAUAoBQCgFAKAUB8UdJJ+QoDALOZLVy8SfMV0jL8xhFws1sDmzrzI9tT5qB/pU7318Sas0Fs2Vbh7pHGpysW3yFHkXTF3cXglz23KZUTG4qW/wAalzX0Mq6fqGlOn6AGtJvESSnHMjOXPeCOJuUMWtWG55hMG72mxrbXbmHCtv2VTbflJU2ptSVIPRtPY+h1VFrJfTxwYz+J/wAPXBXFmH4ZDwLivHLXOu+c2lhU5MNLswNsh6UvUh3qdAPs6QdKG99/Wt6UUpbI1qzbi8stbZIBPqR3/Orxzj4UFweUPVfuj9e1AZBeChsOcT3m8pHuXjM7/MQd72kTVtA/0aqjU3kzow+VE/1qbCgFAKAUAoBQCgFAKAUAoDCLxJve2+K1LaXC4LTx8y2sb2GVybktQGvgVpYJ+oR9KnoLfJXuOC3KslQpeU31GL4xeMlcOvsqA/MT9VobJQPzKukD86xJ4TNorLSMqMN8O+F3Xw0YtwlyNYFXCBFtkB2cwX3I7guCCmQt0ONKStLgkFSuoEHfr8aoPfk6K2wY8ZLwpwbgXGvM+XzsEh3VGBql2/Fxd3HbiuPNVHCW+nz1K8xa5DzYHV1H4DQrmWMVKvWnj82Psj2/iepOh0nplo3t5bn+85v/AGwWSzZ04hx3bsVYACoFti2lAA1tYbS2f77q/wBXqOlZSiuZfCvqzk+A7ZXXX6M6nyU9VST9FBOX/guVloR2G2EDs0gIA/IaroUqapU1TXZJHl+oXUr27q3M+Zycvu8kteCyxCfkvJ/Ii1pWld0h4rE7naWoEcOO/oX5Tn9KgqvMjaisQRlVURKKAUAoBQCgFAKAUAoBQCgFAKAUBT8gvcDG7HcMhurvlQ7ZFemSFn+FtpBWo/0SaA11ceOz7ljScrvCVJueXS5OTzgo7KXZzheS2f8AQ0plH+2rtNaYpFCpLVJly1uaFQ4ysn72+ITj+ypZU43YTPyuXo/gQwyI7G/zflDX+g1DXeFgnt1ltmd6R0pCfkNVVLZih40pPtOe8S2NLpPRJvV4W2D20zEQ0lRH5yDr9alorMiGu/gIvq2Uzk062w82+8sIbaWlxaj6BKTsn+goMGR/grtjls8M+FF5ktruLEm6EH1IkynXkk/UpcB/WqEuWdGPCJuUekb18QKwZMfsO50515PsEbM+OeDsbfxy7LeVa5d2zVUSQ4wh5bQceYRCc8sq8sqCUrVoEbO9igLiRkfiqcJ6uJ+NmhsAbzeYr9e1uoDtbvfikWgOOca8atqHq3++M5W/932f2/pQEgYc/mMmxtPZ3a7RbruXHPMj2uc5LjpR1HoIdcabUSU6JHQNHYG/WgK3QCgFAKAUAoD56UBrxcvpzrkfkLk0kKav2QvQLeQdj7OtpMJgj6Kcaku/+LVuisRyU67zLB76lICmXGx/vnkWG8ehkvfvNlNuYebGu8WO6JkokH1AZjL3/qA+NRVXiJNQWZ/Q2Ifwb1r4kVULpg94hLtx3bMA5Gx3kjki5YYH+SmZ8F+FaFXRUuShhMphlyMlJU6ySwVKA6R7g2oDdc2weipWT51Z/hHtfFkfOs+m1I7p0FH94yln7ZMasQ5ezzKcVs+TXzFLTdpS3BMRCss8MOOtnqBUtMglKVoOtoB1skbGu+9at+MvI0uY0/if17G/Trf/AC/4cr30tqt1/wBOHroW85fvx9y5rb4lOPJF5/d6fAyS3XhLzcX2B6zuvOLlLG246VR/MQp1folIOzXa8+B86VvPGTO/wl8e3jjzhGzRMoguRMgvjsnIbww5sLZlzXVPqZUD6FtCm2yPm2aqt5eS4lhYJjUQkFR+FYMkGSOf+Qr9kWR27izgm55Xacbuz9hkXRWQwLchycwE+ehDT56yhCldPX8SFaGhsgehHKPiNWdHw0x0dt+/ncH1+XZk0B3tckeIp3q6vDvbmuk/x51F978umMf76oCQsFvOX3yyGbmuIs45cPPWgQ2roiePLGulfmoQgbOz7uu2vU7oC46AUAoBQCgFAKAUAoBQEDeNrIF2rw+3nH40pxiXmkyBibJQdKKZ0lDT+vqI5fP6VmK1PBiTwsmO6ENtIS0ygIbQAhCR6JSBoAfkAB+lXznH2gJQ8HFjVeeQeQuQlI3FtjcHEIa/5nWuuXMI+gXKYR+bSvlVSs8yLlCOImWFRExil4zOP83TdoHOdlvOGRLDhWM3Ri5jIZ8mL5fmuNOBxsstLCifKCOklJJUnRreE9DyaThrWDCa28/5hf7FGvQyfi+ytvRm33UOPyZTscqQFFC0qdQOpO9Ed+4NSeeyP8Mk9y1bvynyPOYkXvIswkOYUkttS4cG2M2yXe47iwhxiMsJW7H81Ki224ra1KWDpKfeqtK8bkoItwsUoOctjbHwByxxHyhgEB3iG6R1WuzMNW5Vs30SbV5SAgRn2iSptSAnp33B6SQo+tZTyaNY2ZJax1J7fMGsmCGPBsQrwz8fLCOkrs6FrPVvrWp1wqX9Ookq18N6+FATTQCgFAKAUAoBQCgFAWDzzniuMeG8yz1l0tyLJZZcqMQN7kBspZH6uqRQGEmGWFOLYhZMcStSzboDDC1q9VuBALij9VLK1H6mr8VhYOdJ6nkrNZMIurw72I5Z4jYs0J3FwPHpM19evwzLkpLDCN/MR476j9HE/Oq1d8Is28eWZqkbqAsmt7xvz48XxCgZBiFytNvahRBa7xJDjcS6XBbK0veS7/ldaWlNNdJIWT5mgRXIvrWs5urbvGef24Z7voPX+nqxj07q9F1I05OVNp4az80W/RvcgPIrVj+QS46L5CjqkpC0xduKafQBoqDakkLGuxOj8t1BbU3axeh7vl+5F13qsuu3CnVioxisRiuIxXCX/N2UTIkzcMsENeAW1qDLt05mdb3o5WgwprTgcYfShCVrdc81KRrXvAq6iEk1boybqapM4NaC8vRFG3XgDl22c4cT49yLBKGpFxiJTcogHSqFPbHRKjKSSSktuhadHvrpPxrpJ5OO1h4ZILv+Wr8qyCGfDAoOWzkdwp04rkzJw4RoJUUzCkED/SlI799gn40BNNAKAUAoBQCgFAKAUAoBQCgFAYheMm//AG7ytxtxy27tqzM3HMprWt7UhHsUQn5e/JfUN/yD5VLRWZENd4gR5VspHB1+PFaXKlr6I7CFPPK/lbQkrWf/AMUmhnGdjJbwbY5KsXh8xq43JgNXHKfaMomDWj5s95cgA/6W3G0/7aoyeW2dGKwkiba1MmLf7Q+/xIHBMKySX2UtZFlNot6i4oBOm3VSjvfb/uwHf51HVeIPBLRSc1k15XfJMLtLzEucq3vOdLjhfjstSFRm0AFbrhRtTaB1JBV81CudGnUmtjrTq0oYyVNu/Y5Pjh9u/WmQw4Orq9uZUkg/H8VR6ZIk1wktsC03Wz4zIh3bF8mjY9Mt7QahzrVdW4bzDeuyEuNrHuevunaT8qkjKpF5WSOcKUo4eMGXXhF8UfLHIHJruDZbmuNZDjluta5lzukhuPFmR3lKSmK2lxhaWnlL6XVKSWwQlHV1dwDfoznNZkjmXFOFN4i8k6+CuQiT4ZMBcbSQlNtW2CVA9QTJeT1Ajto62PoRUxXJvoBQCgFAKAUAoBQCgMaPHTeW5GDYnxkmV0OZtlUJiQ1/PBh7myN/TTDaT8PfHzremtUjSo9MWyFisuEuEaKj1a+W6unPABUQlPqewoCavBDaEv45m/ISk98nyiRHjK1+KHb0phtHf1W26f1qlUeZHQprEUZLVoblHynF8XzayS8Yy+wQrzaZyC1JhToofYeSfgpCgQfofUfCgMYs/wD2evCs3D7nH4sZXYMwadRMsd2nz5E9MBbXVqJp1alIhrC1ocbT8FBXcoRrRwi01gkjVlGSlngwhvZuWGZE5hef2xWOZC0ehUOQ6FtP79FxpCfu5Dah3BSer4KSk7Fc6dCdN+x1KdzCp7MuXjnkbk7hzIHcm4ryH2L251L1ztE5ovWq6KSAnqeQPeac6UhPntEL0B1BYGq2o15U/ha2Na1tGp8S5NmHCfKkbmribHOTY1mkWn7fgiSqA8sOLYWFKQpIUPxo6kK6V6HUnpOhvVdFPO5ymsPBaPhcWDC5OaCVjyuT8mG1J0D1SQvt9Pe1+YNZME2UAoBQCgFAKAUAoBQCgFAKAUBrV8fOSWbDPEzZ5+Ocl3XH7pdcdDWUOuRmpkCJHbUfs5sBxshhbi1SFq2sAhIPb45jNwezMSp61utiIHfEBleOBiNHvOI8gOvrSGIluUqPcHEEj3z5KnWUpSDsrV0J0PnoVI7nSsyI1a63iJdx5MvvI0e58aY5xXlD2U3yx3JECNDehyG3CGg2Slwuo2El5KiNdQTtWiAdZhdwqrEROyqUJLUbO+P7NKxzBMcx6chKJNstEOG6lJ2AttlCFAH4jYNQkpx5DjZBOwPI4OJrKb1ItE1q2kOeXqUphYZ97+H3ynv8PWgMaOGvDHwNdUxcZuHBuAXy2Ytaolsn3mbZ0SXrndmmkJeeC3N9QKkrJUQSSre+9du+6bR6fZU5Vm/Onvp7Rj7rnL7Hh+ieJbrxB1m4hZxX4Oj8OvDzOp30vjSuP7JIs3C/hvdzu6YbC8O3H7CrPDjyTKRjsMBRcJ9zQb2Na3VSr050rGneuXztrH07nWtfEEbvrVx0dQ3pRjJyzzq7Y7YPE9xbwPbOSkYXkHh844jQbkz5tmmJxyJ986B960vbegv5a+Q+YqzHpka/Tne28syg/jj6Ls17epzqniepY+Il0a+go06sc0p/qkvmi+2fT/2Xu34bvDyy6p9rgrj9Dix0qUnG4YJHrr/LrjHszzL8LnhrcZcYVwDx55bp6lpGNQwFH5nTdAX5jWMY5hlih4xiVig2a0W5oMxIMFhLLDDYJPShCQAkbJOgPiaAqlAKAUAoBQCgFAKAUBgl+0outsxDIuL80h8g/YuR+0zbSxFlQ0SYLdufCDMmupJSUFJRHbC+oDbgB13rMZuDyjDhrWGY5Suc8uxC1G73qfhWUwlAKZVBlKgy5B/kabSXkOrJ7AJP569am8/HJD+HUn8Jd2Pc+Wm43Kz2ubgOZwrpdn0sxIbVvRNU655ZcKEqZWdqCUK93QPukAGkLunPZGJ2dWnvJGdfhExa/wCHeHPB7FlFpk2y6t29b8qJJT0vMrefde6XE/wr04Nj1B2PhULeXknWyJfX6evxH/nWDJiV4evDZxBy7w7aOReUsblZLf8AKn59zuMudeJqvOU5NeUlJQHQjpSjoSAE6ASKAkxrwX+FSMEpb4IxL3OwK4fWT+ZJJP60+pjJSLR4YvBvk1xu1kt3AeESXLJIQ1J6rG35SXSCdJURokdwdfGrlzYV7SlTq1VhVFleuPp29jkdO65Z9VuLi1tZZlRajJ42y1nCffHf0OnFfCX4ML29cZ9h4Gw99cOY7CkoftnUhDzfZQDbm0gfUDRrW7sq1lpVaONSUl9HwSdL61adYjUlaSz5c5Ql2xKPKPuPeGbwgX2+33H7fwNi8SbZnUx5DQtwZ9xQ2lbYSeyT3AI16flUlz0+ta0adxL5aieGvbs/cr9O6/adTvbnp9PKqUGlJNYzlbSXrF+pMHHnGWBcT4/+6vHOMQ7DaTIdlmLFB6S84drWeokkkgfGqJ3C56AUAoBQCgFAKAUAoBQCgFAfFEAd/wAqA1D5/msPkfl7knOI0tDqbhksqMEKX77MWEExGQtJ7oBDLjmlAdnN/GuddN6zq2aSplrY/Px65xXZuPezFsuKacU0z5RKx37ggHuCFAkaIII2CDUE1KO0ixBwlvA4Lj5da80sOdYfky7ZdMelInQHXNrbjPIBHZoDTgdSpSHOtXZBISNndS0aqpLgjr0HW7mwLiLx8cVZRGgWLld1PHuTu9LC03FR+yZLvzjT9eV0ntpDxbcG9EHWzfhVjUWYs5dSjOk90TPzTnyOPeHMv5GhRY9x+xLBMujDLjpSzIKGSpCStHcJUdAlPfR2KljJxaaK9SnGtB05LKez/cruDWS2WHErXbbTb2oUdMZDnktKUpIUtIUr3le8ruT3PerF1d1r2q61eWqT7lDpXSbPolrGysYaKceF9d3v3fuc7fidotmSXXKYwe9uvCGW5JU5tHS0CE9Kfh6963q39atbU7SXywy16785IbXolpZ9Qr9Tp58ysoqWXtiPGF29ztvmNWPIxC+2re3JMCSiZGJJBbeQeygQd/p6Go7e7r2mryZY1Jp+6fYm6j0iy6q6bvKak6clOPqpLhoq9VzpCgFAKAUAoBQCgFAKAUAoDWF4tctYzrxRZeGHkvs4hb4OLNISoK6VdBlyT0/AFclpB2O5Z+lUruTykdGximnJkI2WJhKrpNex6BZk3CA8Y8tyLGbS8y4R3SpQSCDrfx+BHqCBWk5pLL5LkVSbenlHHJ7Vks562zMZyB+2S7dLZmR3m1pQY8ppYcZldXSpSy2pIIbHSFH1VrYrNKoqbya16fnLBn/wl49MAyC2wcd5xnRMHyzaY65MoqRZ7k56ebHlH3GurW/JeUhaSdDrGlHo06kaizFnJqUZ0niSMpFXCIbebo0+h2N5XnpcbUFJUjp6tgjsQR8akIiJfB02W/DDxwSpJ86xsyAU+mnFKWP7KoCUciReHbJPbx5bKLmqOsRFPHSEuke6SdHsD9KmtnSjXg6+dGVnHOO5Q6pG7nZ1Y2DSquL0t8J42b+hR+OMLZwTFo1l80Py1EvzZHxekL7rVs+o+A+gq51fqL6ndSr4xHiK9IrhHH8JeHYeGumQs29VR5lOX6pveT/pex0YhhkzGMpym6JmNKt19lNzGGEpPU270acJPp3OvSpL/qML22oUtPxU0036rOxF0Hw/V6N1K+ulNOlcSU1HG8XjEs/U7ZODIXyHBz6BcFRHW4jkKcwlGxMbI+72fgUq0froCtYdSkunysKkcrUpRf6X3+5JW8Nwl1+n12hPTJQcJxX51+XP+l/7JF2Vyz1B9oBQCgFAKAUAoBQCgFAKAUBHfOXJt44rw+He8exqPfbncr3bLFEiSZpiNF2bJQwla3EoWQlJWFHSSdA0BCnI/Amccs3D7Xz3wu8KXScolLkr97bgxIeQde648zAQpwdvwr2NbHxNYayZTa4I6518JnPXJ14TmGEcccf4ZkqY8WHJcjZhIkW64x2UdDSHoqregpW2gBCXUKSoJCUnaUgDSpTjUWJG9KtKk8xLJY8EvivQ0gS8f49ddI94x8okpQD8tLhk/wBzVb8Jvsy4r7bdHJ7wSeJuRHdZk4lhDzS0lK2V5OtQcHxGlQukj86fhHzqH45NYcS/8a4W8VWL+FPIfDq5xbZLk7dmLnGhyRnIDFvYkulTUdltcXYaaSQAkr+CgNAgC5FYWGUZNSeUZxQW3GYUdp1CUrQ0hKkpOwCANgVk1O+gFAKAUAoBQCgFAKAUAoBQCgLP5e5DZ4m4yybkiRaXro3jlteuBhMuJbXI6Bvy0qV2BPps0BjnyNxZknNak5HmHgtxp26vNoWi6xuQUQLjopHZT8eKFLAGhpalD5fOsNJ8m0ZOPDwRtyt4WuTsnx6xReM/DVGwq+YxbPsuDKj5rDlxZsULKwxNQ40lx77xS3A6FBxKlrPUeopOlSmqiwzanVlTepFgxfCV4ukNJ+0eHbMt3XcxMujFO/j2WgED9TVWVo/ysuq+WN0dq/CR4o32lsP8MQ1trSUrQvKICkrHyIIII/MVj8JJcM2/HQe2kmDw1Yb4nOCcFy7CLvwLerjbLnLW7Y7fCyy1li2MmMlC0thx4eX1uha+hPuJ6hod1Vdgmo4k9zn1JKUm4rCMl/Dlid/wXgfAcOyq2i33iz4/ChzoodQ75D6GgFo60EpVo7G0kg/CtjQkegFAKAUAoBQCgFAKAUAoBQCgFAKAUAoCF/FQ4pvD8S6Oy1cg4qlKtb6f+KM7/tsfrQE0UAoBQCgFAKAUAoBQCgFAKAUAoBQCgFAKAUBEHi7cLXhq5FdT+JNhkFHbfvdtf31QEp2grNrhl0grLDZUR6E9I3QHsoBQCgFAKAUAoBQCgFAKAUAoBQCgFAKAUAoBQHHrHyV/Q0B96h9f6UBDvimQVcfWN9DXWpjOcSWPgR/xqIkkfXSjQExUB9oBQCgFAKAUAoBQCgFAKAUAoBQCgFAfNj6/0oBugIk8WzRe8NHJaUo61DGZy0p3rZS2VDv+lASTjTqnsetjyySpcNhR367LaTQFToBQCgFAKAUAoBQCgFAKAUAoBQCgFAKAUAoDqlRY82M7DlspdYfQppxtY2laFDRBHyIJFARB/wBkDw4pADHFttjpTrpTHfkspRr06Qh0BP6aoDk34S+D2diLYb5FB7lMbK7uyk/mESgNfSgOlXhC4QNwtl0TashEi0XGLdIpXld1ebEiO6l1oradkLbcAWgHSkkflQE0UAoBQCgFAKAUAoBQCgFAKAUAoBQCgOK0JcQUKGwoEH8qAiRvwrcOsILcaLlkVs7+7jZve2UDfySiWAKA5L8M2DpJNvzLlC3k/wDw/Il70PoAuSoUBSMp8ImCZfYZ+OXbkPlhUO5MqjyEHP7m6lxtX4kqQ66ttST8QpJB+VATZDiNQYjMJjflsNpaRv16UgAf2FAd1AKAUAoBQCgFAKAUAoBQCgFAKAUAoBQCgFAKApmSX1nGbHNvr8CfNbhMl5UeBHL8h0D+FttPdajvskdzQED3fxrYRZuI5vLEzDsnEaNcEWtmN7J0e1SHFvJQG3V9KVJHkK61Ae4r3Tsg0BefDXiOwzmfCbNmNntl7g/a70mJ7K/AcdLMiO2FvJW60lTaEgHSVrUgLPYdzqgKdD8XnCVwsltvsTIZS2bjaGrz5SYDi3o7K3ozQQ8hO+hzrmMDo7khRUNgboC7WuduIH8gGKtcg2hd4U+uOmCHj5ylod8pek62Ql37tSvwhfukg9qA6sg5qxPH5d8aebmvxsbsaL1cpTTfuMl1RTGi6OlGQ6EqUlvW9dBOvMRsDoV4heIoM5FiyDN7VaL4llDsq1ypA9oiqKUqWhzp2kFvqAXo6R36iAKA6sm8SPDmL2W43p/M4U4W1am3I0BYekOKClJPlo2OsbQ57wPT92vv7poCrwuauKbjN+zYme2dcwyERBG9oAdLy3UNIQEHuSpbjYGh36gR270BQsx8S/EWGwLnOkZK1cDZnpDNwYgrbW7HLDMl1wlK1I6gn2N9B6erS0kHWlFIHY34lOFjcbtbpGdW6MbSiG6p151IbkMymkusPMkElxtYUQlegFFC+nYSSAKzF5iwCRAkXR2+sMRWbt9isrUtDntUny0uJSylpS1L6kK6gNBXSCSAO9AdjPLvH1wsuQ3yxZJDu7OMw3J1wRCeQpSGkpdIUCopSQosOpSoqCCW1DqHSdAUZvxCcaXSJbHcUvrWQP3W4RoDMeAtKlp81K3FPLJIAZQ0y84pzZTppQBJ0KA5RvEVw9Mub1tjZrEc9ngonuPJQstJSuUiKlsq12dU860gNa6yXEaB6hQHWrxAYO7czZremdKlpvCbUpIaS2kITEbmPyyVKGo7UdxClrOtKUhvXWtIIHqheITha4RX5kPkezOtxo7cpzpePUG3FMpQQnXUdmTHAABP37X86dgdkLn3hu5RlTLbyLZpjQeZjhUd4ueY66+phtCAkErJeQtrSd6WlSTpQIoC37p4nePYWI27N7dHvN3tc7HJ2VrMG3rU8xbIrfUp1bJ0oFS9NoT/ABKJOwlKlAC4k8zYijLrxilwMm2fYlvFzkTrgER4rkfyUvLcZWtQLqW0KHmKSCEHQVrY2BbFt8TmJXABtzG8ihPqbWoNy4zbPS6mKJpjrKljoeEMh8pUAEgKQVdY6aA9Vt8SOG3a03e7QrHknTZbZabvJbet4aUmLcGlOtOdSl9PShCSp1ROm9EEkggAUpHi44xekQoseJf3Xbq6zDtjYgBKps9xEdfsSOpYCXkiWz1dZS33VpZ6e4HRG8Y/EtwgG7Wlu/T4LkZ6RFkM27SJPkNsuyUpK1AI8lEhorU70I2dJUo6BArlv8TXGc5eSdb9wiN4vCVMmqlRgy4opDXUy0ypXnLdC322ukI7uqDYJUQCBRrl4vOOLC0ynILXkECXJW8xHjLiNqMiRHPTNaQvzOjcdYWlxSyhP3aigqGiQK7cPEdhECx3+/8A2XkMiNjl0btUvyLaVFS1xkyEvIPUElktqHS4VBK1FKG+tS2wsCkz/FnxnAub9nMO/vTUmYqKyi3gKmtQy8JrrXWtOksGO6FhfQo9I6QrYoD0yfFRxlHx5vJOm8KiyL4/Yo4XB8lTzjLPnreHmqQEseT94FqKdp+HegPU14l+ObgxmJsTk65yMOu8awOMsMjdwuMgJDbMUlX3v3ilNlXZIU06dlKCqgKXkXivwPFX5cS+WHJYsiEqUHWlw2wrUeOJDoT957znlKQoMp26fMb90daaAuXKOdsQxb2ZyVb8gejvTUQHZCbS802y6t5tlAJfDfX1LdGg31EhKyOyaA68X8QnHOTwpdwTOlW5iNe38eaVOjlBlzWQ4XUMJSVFzpDTpVobSG1kgAGgKzC5h46uiUO2bIDdGlvmN5tuhyJbaVgge8tptSUjv+IkJ7Hv2OgKe94g+FYwQqRyTZGkqW42St/pDZR5XV1kj7sD2hjurQPnN6J6hsCpq5e4zGLIzZGbWp2xOykwWp7L3mtOyFK6EtIKd9ayo9ICdnfb1oC5bVdbbfbXDvdmnMTbfcI7cqLJYWFtvsuJCkOIUOxSpJBBHqDQHroBQCgFAKAUAoCh5ph9mzzGZuK39t1cKclAX5LpaWlSFpcQpKh3BStCSD9KAsK2eGXi6C06xOtkq7tPy4st5u6yfa0OGO5KdbQUrTroDs2Ssj4lwgnp92gLnxviPAMVabYs2NQo7UadLuERtDSUpiuSU9LwaCQOlJSSNd9A6GgAABSmvDvwywwmMxgUBttENuAkIW6ClhtphttAIXv3ExY/SfVKmkqBCveoDzRPDVw5Gui745iq5VwclKlmTKuEl1fUZJkhA250hsPErDYHT1d9EkkgXIjizAUMKjnG460uXlrIHS4tbinbg30+W+tSlErUjoR09RISEIAACRoC0JPhh4pueW3jL77bp91lXqYZ8hmXcHlMB4pCOpKEqHSPLHl9I90oJSoK2aA9kzw0cHz25DUnj2ApMqQqS4A68nZPXtA0sdLf3rn3Q0376vd70B1QPDNw1ar9acgtWItw5NmmSbjGDUh3p9qeiiKp5XUokqSwOhOiAnex30QBULv4feHb+kovOCQJiVNvNKDynVBSHTJLiT7/AHCjNlbB/wCcr6aA8MnwxcESnVSHONrWh5TiXPNaU60sdCQltIUhYIQhI0hA91HfpCdmgKxK4R4xlxnIjmMIQhyb9o7ZlSGlok9AQXULQ4FIWUDoJSRtO0nYJFAeRvgLjGDZLzYrHYVWdi/R/ZJhgynUKLHS8kNJ2ohDYEl/SAAlJdUoAK70B04N4dOIuPVB/H8VCpYtyrSZc2U9LfMQ720FurPSnuRpIToEgaHagOEHw18J2yCu3wMDiMMuD3+iRICiQ8w+lXX5nV1JdisLSre0qQCkjZ2BWbJw1xpj0ybcLTikVqVcYSrfJeU46444wpCELSVLUT7yWmgpQ95Xlp6iSBQFNuHh74ouCJqRjSoa7iiG3KehTZEd1aIxj+UAtCwUECJHSVJ0shpIKu1Ac8X8PnDuGKQrGcFgwPKkMymg2t0hp1p5b6VIClkI++cW4oDQUtRUoKPegPbbOFeMLPZLpjlvxGI1br1axZJsfrcUl2AlLqUxtqUSloJfdAQkgDrOtdqA53jhvjXIbjKul7xWNOfmRW4T3nuOrQWElB6A2VdCQoNNpX0geYlCUr6kjVAcb7wvxfkt1ud6vmGwJcu8xHYU5xfWA8242GnCUhQSFqaHllwALKPd6untQHou/E/H17N0XPxqOV3hEJuYtpbjK3EwyTGAU2pJR5ZUddOvXXcUBRFeHPhUlSkcfW1pRjNRkKaLjamQ2GwhbRSsFp0Blr71HS4fLTtR0KA4ueG7hJalKb49tsfYYAEVTrCUeSWyjoDa0hHdlrqKddflo6+rpGgKkjhLi5F9Vkn7oRV3Fbsd9Ty3HV7cZWlxtXSVlO/NSh0nXvOJStXUsBVAee8cB8Q36XdJ90weC7Ju61OSXQt1C+pR24WylYLRc2fM8vp8zqV19XUdgeq48LcZ3NpbEjFmW0LuMa7ER33mP8XHYDDDn3a06KGglKR6DpSQNpBAHhuPh64aukq4zZuA25ci6PF+Q8kuIWVK6+voUlQLaXPMc8xKOlLnmL6wrqOwPdcOFeL7paX7HLw6EYMi4LubjLZW2DIWgNuHaFAhKmwEKQD0KR7pSR2oD0NcR8ax8k/e6NhlsZu3tbc8yG2egmS2wthDpSD0laWnHEhRGwFq13O6AqBwPEVX2FkqrHHVc7a7KeiSSVFTK5KUJfKe+gVBtAPb4dtUBSr5w1xfkb0Z+64Ra1qivF9Iaa8lLiitCz5qWykOpKm0EpcCkkpGxQFCa8MvCEeUudGwSOxJX5X37MuS24kNpfS2lKkugpSlEqQgBJA6XVp10nVAV6z8OcZWJyU9Bwy2qcmPJfdXIbMlXWlISCkulRRoAABOh2oCixPDVwdCtNysTfHNrXAvEd2LPjvF15ElpwRgtCwtZ2CIcYf+EnXx2BVLNw5gWPW+147YrK1b8fsjiZNtssYBqHEkpfW957aU6IX1uLPr09/SgLpx6w2jFbDbcYx+C3CtdoiMwIUZvfQyw0gIbQNknSUpAGyT2oCoUAoBQH//2Q==)
階段の上り下りに慣れてきたら、さらに筋肉に刺激が入る一段飛ばしにも挑戦してみましょう。
つま先ではなく、かかとからぐっと踏み込み、体を一気に持ち上げると、臀筋群をさらに効率よく鍛えることができます。
特に「トレーニングに使う時間がない!」という方、ぜひ今日からやってみて下さい!
雨の日や暑い日は、運動のためにわざわざ外に出るのもおっくうになります。
そんなときは、室内で気軽にできる運動で体を動かし、気分をスッキリさせてはいかがでしょうか。
オススメなのは、階段の上り下りです。
加齢とともに衰えやすい下半身の筋肉を鍛えるには、階段は最も身近で、かつ最高のトレーニングの場なのです。
全く体を動かしていないときと比較して、ある身体活動がどれくらいの強度に当たるかを示す単位として「メッツ(METs)」があります。
階段の上り下りの運動強度は3.5メッツで、安静時(1メッツ)の3.5倍、軽いウエイトトレーニングと同程度の強度なのです。
エスカレーターやエレベーターに乗らずに階段を使えば、自重筋トレ(自分の体重を利用する筋力トレーニング)をしているのと同じことになります。
また、使う筋肉を意識しながらいくつかのバリエーションを使い分ければ、下半身の筋肉をバランスよく鍛えることができます。
1日に5回階段を使えば、気が付かないうちに30-35回の自重筋トレを実行しているのと同じ効果を得られます。
同じ下半身のトレーニングであるスクワットを、10-12回×3セットを一度に行うのは大変に感じますが、複数回に分けた階段上りであれば、それほど難しく感じないのではないでしょうか。
階段を上るときは、「どの筋肉を使っているのか」の意識を持つことも重要です。
上るときにかかとから踏み込む意識を持つと、お尻周りの殿筋群に力が入りやすくなります。
臀筋群を鍛えればヒップアップ効果があるので、男女を問わずきれいなスタイルを作るためにも有効です。
逆に、つま先を階段にかけてかかとを浮かすようにすると、ふくらはぎの筋肉(下腿三頭筋)と太もも前面の大腿四頭筋に刺激が入ります。
狙う筋肉を決めて、2つのパターンを目的によって使い分けるようにしましょう。
階段の上り下りに慣れてきたら、さらに筋肉に刺激が入る一段飛ばしにも挑戦してみましょう。
つま先ではなく、かかとからぐっと踏み込み、体を一気に持ち上げると、臀筋群をさらに効率よく鍛えることができます。
特に「トレーニングに使う時間がない!」という方、ぜひ今日からやってみて下さい!
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