核心肌群訓練(core exercise) 暖身:露天風呂36℃==>露天風呂40℃==>20℃水風呂==>72℃低温サウナ==>20℃水風呂 http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout.htm#step-heading 1.[The Plank x 3 minutes(100℃岩塩浴サウナ) + break time 3 minutes(20℃水風呂)] x 4 sets http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout_4.htm#step-heading 2.[The Bicycle Crunch x 20 times(100℃岩塩浴サウナ) + break 2 minutes(20℃水風呂)] x 3 sets http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout_5.htm#step-heading 3.[The The Hip Bridge Exercise x 5 minutes(52℃蒸氣室) + break time 3 minutes(20℃冷水浴)] x 3 sets