【ベアウォークで全身革命を！】

クマ歩き（ベアウォーク）は、四つん這いでクマのように前進するエクササイズ！
■やり方
姿勢: 手は肩の下、膝は股関節の下に置き、四つん這い。つま先立ちで膝を5cmほど浮かせ、背中をまっすぐ（腰反らしNG）。
前進: 右手＋左足、左手＋右足を交互に、4〜10歩進む。
戻り: 同じ姿勢で後ろに4〜10歩。1セット完了。
回数: 余裕があれば3〜5セット。
忙しくても全身を一気に鍛えたい人、おすすめ！たったの数分で腹筋から肩甲骨までしっかり活性化！

【Transform Your Whole Body with the Bear Walk!】

The Bear Walk is a full-body exercise where you move forward on all fours—just like a bear!
■How to do it:
Position: Start on all fours with your hands under your shoulders and knees under your hips. Lift your knees about 5 cm off the floor so you’re on your toes, keeping your back flat (no arching!).
Move forward: Step forward by moving your right hand and left foot together, then your left hand and right foot. Walk 4–10 steps.
Move back: Staying in the same position, walk backwards the same number of steps. That’s one set.
Repetitions: Do 3–5 sets if you can.
Perfect for busy people who want a quick, total-body workout. Just a few minutes will fire up everything—from your abs to your shoulder blades!