{"blog_url":"https://cardamine-scu.hatenablog.com/","author_name":"cardamine_scu","width":"100%","height":"190","url":"https://cardamine-scu.hatenablog.com/entry/2025/12/22/213627","blog_title":"\u304b\u308b\u304b\u308b\u2660\ufe0e\u30d6\u30ed\u30b0","type":"rich","html":"<iframe src=\"https://hatenablog-parts.com/embed?url=https%3A%2F%2Fcardamine-scu.hatenablog.com%2Fentry%2F2025%2F12%2F22%2F213627\" title=\"2025\u5e7412\u670822\u65e5\u306e\u7b4b\u30c8\u30ec\uff06\u30e8\u30ac - \u304b\u308b\u304b\u308b\u2660\ufe0e\u30d6\u30ed\u30b0\" class=\"embed-card embed-blogcard\" scrolling=\"no\" frameborder=\"0\" style=\"display: block; width: 100%; height: 190px; max-width: 500px; margin: 10px 0px;\"></iframe>","author_url":"https://blog.hatena.ne.jp/cardamine_scu/","title":"2025\u5e7412\u670822\u65e5\u306e\u7b4b\u30c8\u30ec\uff06\u30e8\u30ac","description":"Dec 22, 2025: Flexibility and Back and Shoulders, 47 mins. Yoga: 12:02 Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20 reps Lateral Raise: 10 * 2 kg, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20 reps Dumbbell Shrugs: 15 * 2 kg, 20, 20, 20, 20 reps Dumbbell Pullover: 10 * 2 kg, 20, \u2026","image_url":"https://cdn.blog.st-hatena.com/images/theme/og-image-1500.png","version":"1.0","published":"2025-12-22 21:36:27","provider_name":"Hatena Blog","categories":["\u7b4b\u30c8\u30ec","\u80cc\u4e2d","\u80a9"],"provider_url":"https://hatena.blog"}