{"id":2171,"date":"2023-04-19T01:04:45","date_gmt":"2023-04-18T17:04:45","guid":{"rendered":"https:\/\/rt-routine.cc\/?p=2171"},"modified":"2023-04-21T09:26:28","modified_gmt":"2023-04-21T01:26:28","slug":"fitness-knowledge-25","status":"publish","type":"post","link":"https:\/\/rt-routine.cc\/fitness-knowledge-25\/","title":{"rendered":"\u30102022\u301155\u500b\u5e38\u807d\u5230\u7684\u5065\u8eab\u540d\u8a5e\u8853\u8a9e\uff5c\u5716\u89e3\u5065\u8eab\u7528\u8a9e\uff5cRT.ROUTINE\u5065\u8eab\u54c1\u724c"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2171\" class=\"elementor elementor-2171\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-463876d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"463876d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9227a48\" data-id=\"9227a48\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8dabab8 elementor-widget elementor-widget-text-editor\" data-id=\"8dabab8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 18-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong><span style=\"font-size: 16px;\">\u5e38\u807d\u5230\uff031RM \uff03RM\u662f\u5565<\/span><\/strong><\/span><\/div><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">Repetition Maximum \u4e5f\u5c31\u662f\u300c\u91cd\u8907\u6b21\u6578\u4e0a\u9650\u300d\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5047\u5982\u4f60\u6df1\u8e72100kg\uff0c10\u4e0b\u53ef\u4ee5\u9806\u5229\u5b8c\u6210\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4f46\u7b2c11\u4e0b\u8d77\u4e0d\u4f86\uff0c\u6216\u9700\u8981\u88ab\u8f14\u52a9\u624d\u80fd\u505a\u5b8c\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u90a3\u300c100\u516c\u65a410RM\u300d\u5c31\u662f\u4f60\u7684\u6975\u9650\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5df2\u6df1\u8e72\u4f86\u8209\u4f8b\uff0c\u5e38\u807d\u5230\u7684\u6e2c1RM\u5c31\u662f\u6307\uff1a<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u300c\u4f60\u8e72\uff11\u4e0b\u5b8c\u6574\u7684\u52d5\u4f5c\u80fd\u627f\u53d7\u7684\u6700\u5927\u91cd\u91cf\u300d <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u63db\u8a00\u4e4b\uff0c \u4f60\u7b2c\uff12\u4e0b\u5982\u679c\u8d77\u7684\u4f86\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u90a3\u9019\u91cd\u91cf\u5c31\u4e0d\u662f\u4f60\u76841RM\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u8ddf\u5065\u53cb\u4e4b\u9593\u7684\u804a\u5929\u53ef\u80fd\u50cf\u9019\u6a23\uff1a<\/span><\/span><\/p><p><img fetchpriority=\"high\" decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_1426cdf4-f949-4938-88c1-d0c59afb629b.png\" alt=\"\" width=\"973\" height=\"681\" \/><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"color: #000000;\"><span style=\"font-size: 16px;\">\uff03PR \uff03\u7834PR<\/span><\/span><\/strong><\/div><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">PR\u4e5f\u5c31\u662fPersonal Record\u300c\u500b\u4eba\u7d00\u9304\u300d\u7684\u7e2e\u5beb\u3002 <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u300c\u7834PR\u300d<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5c31\u662f\u6253\u7834\u4f60\u76ee\u524d\u5728\u67d0\u500b\u9805\u76ee\u7684\u6700\u4f73\u7d00\u9304\u7684\u610f\u601d\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u901a\u5e38\u7834PR\u90fd\u6703\u662f\u67d0\u500b\u9805\u76ee1\u4e0b\u7684\u6700\u5927\u91cd\u91cf\u7a81\u7834\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4f60\u4e5f\u53ef\u4ee5\u7406\u89e3\u6210\uff1a\u300c\u62111RM\u7a81\u7834\u4e86\uff01\uff1d\u6211\u7834PR\u4e86\uff01\u300d<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5e38\u898b\u5c0d\u8a71\u50cf\u662f\uff1a<\/span><\/span><\/p><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_c2d0a93c-268e-44e8-bddc-0cc0f91852b9.png\" alt=\"\" \/><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u611f\u53d7\u5ea6<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/c24e971b-02b8-4a4f-96fe-e19f5831bb41.gif\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5728\u4f60\u8a13\u7df4\u300c\u91cd\u91cf\u300d\u548c\u300c\u59ff\u52e2\u300d\u90fd\u6b63\u78ba\u7684\u60c5\u6cc1\u4e0b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6703\u611f\u89ba\u8a13\u7df4\u7684\u90e8\u4f4d\u7279\u5225\u75e0\u3001\u7279\u5225\u7684\u8139\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u751a\u81f3\u6703\u6709\u7a2e\u8f15\u5fae\u7684\u6495\u88c2\u611f\uff0c\u71b1\u71b1\u7684\u3001\u523a\u523a\u7684\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u662f\u5c31\u662f\u6bd4\u8f03\u5ba2\u89c0\u7684\u611f\u53d7\u5ea6\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u6a23\u7684\u751f\u7406\u53cd\u61c9\u6703\u8b93\u8a13\u7df4\u8005\u6709\u7a2e\uff1a<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u300c\u6211\u6709\u7df4\u5230\uff01\u300d\u300c\u7df4\u54ea\u5c31\u8981\u75e0\u54ea\u300d \u611f\u89ba\u7279\u5225\u5b89\u5fc3\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6240\u4ee5\u624d\u6703\u6709\u5927\u5bb6\u760b\u72c2\u8ffd\u6c42\u611f\u53d7\u5ea6\u7684\u73fe\u8c61<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"color: #000000;\"><span style=\"font-size: 16px;\">\u5b64\u7acb\u808c\u7fa4<\/span><\/span><\/strong><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/64ca6a73-85d4-4449-9e3c-03996e9fa3dd.gif\" alt=\"\" \/><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6bd4\u65b9\u8aaa\u4f60\u4eca\u5929\u7df4\u80cc\u76ee\u6a19\u662f\u8b93\u95ca\u80cc\u808c\u9577\u5927\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4f46\u80cc\u90e8\u7684\u808c\u8089\u90a3\u9ebc\u5927\u4e00\u584a\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5206\u4f48\u8457<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5c0f\u5713\u808c\u3001\u5927\u5713\u808c\u3001\u659c\u65b9\u808c\u3001\u95ca\u80cc\u808c\u3001\u83f1\u5f62\u808c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u00a0\u96a8\u4fbf\u4e00\u500b\u7df4\u80cc\u7684\u52d5\u4f5c\u90fd\u6709\u53ef\u80fd\u555f\u52d5\u5230\u67d0\u5e7e\u584a\u808c\u8089\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\uff08<\/span><\/span><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u53ef\u80fd\u5927\u5713\u808c 30%,\u659c\u65b9\u808c20%,\u95ca\u80cc\u808c50%\uff09<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u9019\u6a23\u4f60\u95ca\u80cc\u808c\u5403\u5230\u7684\u8a13\u7df4\u91cf\u53ef\u80fd\u53ea\u670950%\u3002 <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u90a3\u4f60\u5c31\u5f97\u5b78\u6703\u300c\u5b64\u7acb\u808c\u7fa4\u300d<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u76ee\u7684\u662f\u76e1\u53ef\u80fd\u8b93\u8a13\u7df4\u6548\u679c\u8b8a\u6210\uff1a <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u8b93\u95ca\u80cc\u808c\u76e1\u53ef\u80fd\u5403\u5230\u66f4\u591a\u7684\u8a13\u7df4\u3002 <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\uff08\u53ef\u80fd\u5927\u5713\u808c 15%,\u659c\u65b9\u808c15%,\u95ca\u80cc\u808c70%\uff09 <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5229\u7528\u300c\u52d5\u4f5c\u300d\u548c\u300c\u808c\u8089\u63a7\u5236\u300d <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\uff03\u5c08\u5fc3 \u8a13\u7df4\u95ca\u80cc\u808c\u9019\u584a\u808c\u8089\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u300c\u76e1\u53ef\u80fd\u300d\u9054\u5230\u6709\u6548\u7387\u7684\u8a13\u7df4\u60f3\u8981\u7684\u808c\u7fa4\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u9019\u5c31\u662f\u300c\u5b64\u7acb\u808c\u7fa4\u300d\u3002<\/span><\/span> <!-- --><\/p><p><!-- --><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u5065\u529b<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/fcf7a764-1361-421f-8e33-bd73ae1d6422.gif\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u8a18\u597d \u6df1\u8e72\u3001\u786c\u8209\u3001\u81e5\u63a8 \u9019\uff13\u9805\u5c31\u597d\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u5c31\u662f\u5065\u529b\u7684\u904b\u52d5\u9805\u76ee\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6bcf\u500b\u52d5\u4f5c\u6700\u5927\u91cd\u91cf\uff11\u4e0b\u5c31\u662f\u6210\u7e3e\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6bd4\u7684\u5c31\u662f1RM \u901a\u5e38\u6700\u5f8c\u6703\u6bd4\u8f03\u7e3d\u548c\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6bd4\u65b9\u8aaa\uff0c\u6df1\u8e72120 \u786c\u8209160 \u81e5\u63a8110\uff0c <\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6211\u5c31\u6703\u8aaa\u6211\u4e09\u9805\u7e3d\u548c\u662f390\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u5065\u7f8e<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e5f\u5c31\u662f\u5927\u5bb6\u5728\u8b1b\u7684\u90a3\u7a2e\u5065\u7f8e\u5148\u751f\u963f\u8afe<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9ad4\u614b\u9577\u5f97\u6bd4\u8f03\u50cf\u9019\u6a23<\/span><\/span><\/p><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/d0f557ca-2d6c-48ca-8a0b-5f6c20251037.gif\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6ce8\u91cd\u7684\u662f\u808c\u8089\u5927\u5c0f\u570d\u3001\u7d30\u7bc0\u3001\u5206\u96e2\u5ea6\u53ca\u6bd4\u4f8b\u3002<\/span><\/span> <!-- --><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u5065\u9ad4<\/strong><\/span><\/div><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5065\u9ad4\u7684\u8a71\u9577\u5f97\u6bd4\u8f03\u50cf\u9019\u6a23\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\"><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_ed35f284-8aba-4626-b3df-4ece1378c1ed.jpg\" alt=\"\" \/><\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u591a\u589e\u52a0\u4e86\u8170\u80a9\u6bd4\u4f8b\u53ca\u500b\u4eba\u5f62\u8c61\u7684\u8a55\u5206\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4f46\u662f\u5728\u817f\u7684\u90e8\u5206\u5c31\u6bd4\u8f03\u4e0d\u6703\u662f\u91cd\u9ede\u8a55\u5206\u8981\u4ef6\u3002 <!-- --><\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u529b\u7aed<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/f2f7390b-51e5-443d-9b1f-c6d52e86eedd.gif\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f60\u662f\u5426\u66fe\u5728\u5065\u8eab\u623f\u8a13\u7df4\u6642\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u7528\u529b\u5230\u90a3\u7a2e\u300c\u4e0d\u884c\uff0c\u771f\u7684\u4e0a\u4e0d\u53bb\u4e86\u300d\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u8ddf\u5668\u6750\u50f5\u6301\u5728\u7a7a\u4e2d\u597d\u5e7e\u79d2\u9418\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6700\u5f8c\u653e\u68c4\u6536\u5834\u7684\u72c0\u6cc1\u5462\uff1f <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6c92\u932f\u5dee\u4e0d\u591a\u5c31\u662f\u9019\u500b\u610f\u601d\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4f60\u529b\u7aed\u4e86\u3002 <\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u8a73\u7d30\u53ef\u4ee5\u770b\u9019\u88e1\uff1a<\/span> <a href=\"https:\/\/rt-routine.cc\/fitness-knowledge-19\/\">\u529b\u7aed\u61f6\u4eba\u5305<\/a> <!-- --><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u5145\u8840<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/5260d7de-934c-411f-842c-ed486a2b7c0d.gif\" alt=\"\" \/><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u8a13\u7df4\u6642\uff0c\u8840\u6db2\u7d93\u904e\u4f60\u8a13\u7df4\u90e8\u4f4d\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5c0e\u81f4\u8996\u89ba\u4e0a\u4f60\u7684\u808c\u8089\u770b\u8d77\u4f86\u7279\u5225\u5927\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u7279\u5225\u7c97\uff0c \u9019\u5c31\u662f\u5145\u8840\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u9806\u5e36\u4e00\u63d0\uff1a \u8a31\u591a\u5065\u8eab\u6a21\u7279\u5152\u5728\u62cd\u7167\u4ee5\u524d\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4e5f\u6703\u4f7f\u7528\u65c1\u908a\u7684\u5668\u6750\u5148\u7df4\u4e00\u4e0b\u8b93\u81ea\u5df1\u5145\u8840\u3002 <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u597d\u8b93\u7b49\u7b49\u62cd\u7167\u6642\uff0c\u770b\u8d77\u4f86\u66f4\u5927\u96bb\u3001\u66f4\u7c97\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u6cf5\u611f<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/8f982208-2963-4acb-bc29-e304d21020a2.gif\" alt=\"\" \/><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6cf5\u611f\u662f\u6301\u7e8c\u5145\u8840\u5f8c\u9054\u5230\u7684\u4e0b\u500b\u968e\u6bb5\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6700\u660e\u986f\u7684\u6307\u6a19\u5c31\u662f\u4f60\u8a13\u7df4\u7684\u90e8\u4f4d\u6bd4\u5e73\u6642\u5927\u4e0a\u8a31\u591a\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u800c\u611f\u89ba\u4e0a \u71b1\u71b1\u7684\u3001\u7121\u529b\u7121\u529b\u7684\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4f46\u5982\u679c\u4f60\u505c\u6b62\u8a13\u7df4\uff13\u5206\u9418\u5de6\u53f3\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6cf5\u611f\u5c31\u6703\u958b\u59cb\u6e1b\u9000\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u589e\u52a0\u4ee3\u8b1d\u58d3\u529b\uff0c\u4e5f\u5f88\u5bb9\u6613\u9054\u5230\u6cf5\u611f\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff03\u4ee3\u8b1d\u58d3\u529b\u4e0d\u61c2\u770b\u9019\uff1a <\/span><a href=\"https:\/\/rt-routine.cc\/fitness-knowledge-22\/\">3\u79d2\u5716\u89e3<\/a><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u7121\u6c27\u904b\u52d5<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/4c6c227a-a098-40f2-8530-754c171d1660.gif\" alt=\"\" \/><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u9019\u7a2e\u904b\u52d5\u7279\u5598\uff0c\u6700\u5927\u5fc3\u7387\u572870%-90%\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u56e0\u70ba\u5f37\u5ea6\u9ad8\u6240\u4ee5\u7dad\u6301\u5e7e\u5206\u9418\u5c31\u5f88\u5f37\u4e86\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u904e\u7a0b\u4e2d\u6703\u935b\u934a\u5230\u808c\u8089\uff0c\u4f7f\u808c\u8089\u7d50\u5be6\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6bd4\u65b9\uff1a\u8209\u91cd\u3001\u91cd\u91cf\u8a13\u7df4\u3001\u62f3\u64ca\uff0c\u7b49<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u77ed\u6642\u9593\uff0b\u9ad8\u7206\u767c\uff0c\u5c31\u53ef\u6b78\u985e\u5728\u7121\u6c27\u904b\u52d5\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u963b\u529b\u8a13\u7df4<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/7d7e6df9-646f-4bda-831a-73299b0aff1c.gif\" alt=\"\" \/><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u9867\u540d\u601d\u7fa9\u5c31\u662f\u4ee5\u963b\u529b\u4f86\u9032\u884c\u8a13\u7df4\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u76ee\u7684\u662f\u5229\u7528\u963b\u529b\u4f86 \u589e\u52a0\uff0f\u589e\u5f37\u808c\u8089\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u53ea\u8981\u80fd\u5c0d\u4f60\u9020\u6210\u963b\u529b\u7684\u90fd\u53ef\u4ee5\u5229\u7528\u5b83\u4f86\u904b\u52d5\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6bd4\u65b9\u8aaa\u521d\u5b78\u8005\u62b1\u8457\u6c34\u58fa\u6df1\u8e72\u3001\u6c34\u4e2d\u8d70\u8def\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u751a\u81f3\u662f\u5229\u7528\u81ea\u9ad4\u91cd\u91cf\u505a\u4f0f\u5730\u633a\u8eab\uff0c\u90fd\u53ef\u4ee5\u7b97\u662f\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6240\u4ee5\u91cd\u91cf\u8a13\u7df4\u662f\u963b\u529b\u8a13\u7df4\u7684\u5176\u4e2d\u4e00\u7a2e\uff0c \u53ea\u662f\u88ab\u5ee3\u6cdb\u61c9\u7528\u800c\u5df2\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>TRX<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/1c91bdaf-660b-49cc-b07f-f0cea1c66f4d.gif\" alt=\"\" \/><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5168\u540d\u662fTotal (Body) Resistance eXercise\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u610f\u601d\u662f\u8eab\u9ad4\u5e73\u8861\u5c0d\u6297\u963b\u529b\u7684\u4e00\u7a2e\u904b\u52d5\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u901a\u5e38\u4f60\u63db\u770b\u5230\uff11\u7d44\u9019\u6a23\u7684\u7e69\u7d22\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5229\u7528\u5e73\u8861\u8ddf\u529b\u91cf\u53bb\u935b\u934a\u8eab\u9ad4\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u597d\u8655\u662f\u5ba4\u5167\u3001\u6236\u5916\uff0c\u90fd\u53ef\u4ee5\u8a13\u7df4\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u53ea\u8981\u80fd\u5920\u7d81\u4e0aTRX\u7e69\u7d22\u7684\u5730\u65b9\u90fd\u662f\u4f60\u7684\u5065\u8eab\u623f\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"color: #000000;\"><span style=\"font-size: 16px;\">\u529f\u80fd\u6027\u8a13\u7df4<\/span><\/span><\/strong><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_0f35d94d-5188-44a2-b801-0a02c8a96bea.jpg\" alt=\"\" \/><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u65e9\u671f\u662f\u4e00\u7a2e\u5fa9\u5065\u904b\u52d5\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u7528\u4f86\u6062\u5fa9\u50b7\u60a3\u53d7\u50b7\u90e8\u4f4d\u529f\u80fd\u7684\u4e00\u7a2e\u904b\u52d5\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5f8c\u4f86\u6f14\u8b8a\u70ba\u6709\u300c\u660e\u78ba\u76ee\u5730\u300d\u7684\u8a13\u7df4\u65b9\u5f0f\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6bd4\u65b9\u8aaa\u6211\u60f3\u8981\u8df3\u5f97\u66f4\u9ad8\u66f4\u9060\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6216\u662f\u9577\u8f29\u60f3\u8981\u80fd\u5920\u63d0\u8d77\u91cd\u7269\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u512a\u5316\u751f\u6d3b\u6a5f\u80fd\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u9019\u6642\u5019\u53ea\u55ae\u9760\u91cd\u91cf\u8a13\u7df4\u6210\u6548\u904e\u6162\uff0c\u8def\u5f91\u592a\u5ee3\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u9019\u6642\u5019\uff03\u529f\u80fd\u6027\u8a13\u7df4 \u5c31\u662f\u4e00\u500b\u5f88\u660e\u78ba\u7684\u8a13\u7df4\u6cd5\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u66f4\u767d\u8a71\u4e00\u9ede\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5c31\u662f\u73fe\u4ee3\u4eba\u611b\u5065\u8eab\u7df4\u4e86\u4e00\u5806\u6b7b\u808c\u8089\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5916\u89c0\u597d\u770b\uff0c\u4f46\u5ffd\u7565\u751f\u5b58\u80fd\u529b\u3002 <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6709\u5728\u529f\u80fd\u6027\u8a13\u7df4\u7684\u4eba\u751f\u5b58\u80fd\u529b\u6703\u66f4\u5f37\u66f4\u9748\u6d3b\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u9593\u6b47\u6027\u904b\u52d5<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_277bbeae-6337-430d-99e6-8e956fc1709d.png\" alt=\"\" \/><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u591a\u534a\u7528\u5728\u71c3\u8102\u70ba\u76ee\u7684\u3002 <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4f60\u53ef\u4ee5\u628a\u5b83\u60f3\u6a23\u6210\u662f\u4e00\u7a2e\u5f88\u300c78\u300d\u7684\u8a13\u7df4\u6a21\u5f0f\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u900f\u904e<\/span><\/span><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\uff03\u4e0d\u540c\u52d5\u4f5c\u3001<\/span><\/span><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\uff03\u4e0d\u540c\u7bc0\u594f\u3001\uff03\u4e0d\u540c\u901f\u7387\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u7d44\u5408\u800c\u6210\u7684\u300c\u7d44\u5408\u62f3\u300d\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5c0d\u4e00\u822c\u6c92\u6709\u5728\u52d5\u7684\u4eba\u975e\u5e38\u96e3\u4ee5\u62db\u67b6\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6703\u8d85\u7d1a\u7121\u6575\u5598\uff0c\u5c0d\u71c3\u8102\u662f\u8d85\u7d1a\u6709\u5e6b\u52a9\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u905e\u6e1b\u7d44 \u7df4\u6cd5<\/strong><\/span><\/div><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u9069\u5408\u904b\u7528\u5728\u5c0f\u808c\u7fa4\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u56e0\u70ba\u904e\u591a\u6b21\u6578\u7684\u5927\u91cd\u91cf\u5bb9\u6613\u75b2\u52de\u53d7\u50b7\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6240\u4ee5\u4f7f\u7528\u9ad8\u6b21\u6578\uff0b\u6162\u6162\u6e1b\u5c11\u91cd\u91cf\u4f86\u9054\u5230\u523a\u6fc0\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\"><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_1579e371-1f8b-4e33-94f6-fa0d00922701.png\" alt=\"\" \/><\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u597d\u6bd4\u8aaa\u80a9\u8180\u7684\u555e\u9234\u98db\u9ce5\u597d\u4e86\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4e00\u958b\u59cb\u62ff 10\u516c\u65a4\u505a10\u4e0b\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4e0d\u4f11\u606f\u99ac\u4e0a\u929c\u63a57.5\u516c\u65a4\u505a10\u4e0b\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4e0d\u4f11\u606f\u518d\u63a5\u4e0a5\u516c\u65a4\u505a10\u4e0b\uff1b <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">10kg* 10 + 7.5kg* 10 + 5kg* 10 \u9019\u6a23\u70ba\uff11\u7d44\u00a0\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u53ef\u4ee5\u505a\u500b 3-4 \u7d44\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u4e16\u7d00\u7d44 \u7df4\u6cd5<\/strong><\/span><\/div><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">100\u5e74\uff1d1\u4e16\u7d00\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4e5f\u5c31\u662f\u8981\u4f60\u505a100\u4e0b\u7684\u610f\u601d\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6bd4\u65b9\u4f60\u4eca\u5929\u7df4\u80f8\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u628a\u4f60\u8a02\u7684\u80f8\u83dc\u55ae\u8dd1\u5b8c\u5f8c\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u6700\u5f8c\u518d\u4f86\u500b\u9ad8\u5bb9\u91cf\u7684\u4e16\u7d00\u7d44\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u7528\u56fa\u5b9a\u5f0f\u80f8\u63a8\u6a5f\u7528 \uff03\u8f15\u91cd\u91cf \u63a8\u500b100\u4e0b\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u76ee\u7684\u662f\u6700\u5927\u5316\u523a\u6fc0\u4f60\u7684\u808c\u8089\uff0c <\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u8b93\u4f60\u7684\u808c\u8089\u5728\u751f\u9577\u6642\u80fd\u7372\u5f97\u66f4\u591a\u8840\u6db2\u88e1\u7684\u990a\u4efd\u3002<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u9019\u500b\u65b9\u6cd5\u898b\u4ec1\u898b\u667a\uff0c\u53ef\u4ee5\u5617\u8a66\u6703\u6709\u4e0d\u540c\u7684\u611f\u53d7\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u8d85\u7d1a\u7d44 \u7df4\u6cd5<\/strong><\/span><\/div><p><span style=\"color: #ff6855;\"><span style=\"font-size: 16px;\"><code>\u628a\uff12\u7a2e\u4e0d\u540c\u52d5\u4f5c\u7d50\u5408\u5728\u540c\u4e00\u7d44\u88e1\u9762\uff0c<\/code><\/span><\/span><\/p><p><span style=\"color: #ff6855;\"><span style=\"font-size: 16px;\"><code>\u4e26\u4e14\u4e2d\u9593\u4f11\u606f\u6642\u9593\u8b8a\u8d85\u77ed\uff0c<\/code><\/span><\/span><\/p><p><span style=\"color: #ff6855;\"><span style=\"font-size: 16px;\"><code>\u76ee\u7684\u662f\u589e\u52a0\u4ee3\u8b1d\u58d3\u529b\uff0c<\/code><\/span><\/span><\/p><p><span style=\"color: #ff6855;\"><span style=\"font-size: 16px;\"><code>\u9054\u5230\u96e3\u4ee5\u60f3\u50cf\u7684\u523a\u6fc0\u3002<\/code><\/span><\/span><\/p><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_4922a2b6-0a92-4039-8c10-e191a140fb5c.png\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u8209\u4f8b\uff1a<br \/>\u555e\u9234\u80a9\u63a8\u5b8c\u4e0d\u4f11\u606f\u99ac\u4e0a\u63a5\u555e\u9234\u62c9\u63d0\u3002<br \/>\u9019\u6a23\u70ba\u4e00\u500b&#8217;\u8d85\u7d1a\u7d44\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u4e09\u5408\u7d44 \u7df4\u6cd5<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u91dd\u5c0d\u540c\u4e00\u500b\u808c\u7fa4\u72c2\u64cd\u5b83\uff0c\u901a\u5e38\u6703\u5e36\u52303\u500b\u52d5\u4f5c\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\"><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/bc73344d-9517-4ad0-be93-bc65a487e0b9.gif\" alt=\"\" \/><\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6211\u4e09\u982d\u808c\u5c31\u975e\u5e38\u611b\u7528\u4e09\u5408\u7d44\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\"><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_7e174e85-0207-4504-8009-071391361a90.png\" alt=\"\" \/><\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e00\u500b\u52d5\u4f5c\u6703\u505a\u53cd\u63e1\u7684\u4e09\u982d\u808c\u8a13\u7df4<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e0d\u4f11\u606f\u929c\u63a5\u6b63\u63e1\u7684\u4e09\u982d\u808c\u8a13\u7df4<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\"><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_f0f1b8d6-14b5-4b94-98c1-2643c39b861d.gif\" alt=\"\" \/><\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e00\u6a23\u4e0d\u4f11\u606f\uff0c\u6700\u5f8c\u505a\u8b8a\u5f0f\u7684\u4e09\u982d\u808c\u8a13\u7df4<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u6a23\u70ba\uff11\u7d44\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e00\u6a23\u662f\u70ba\u4e86\u9054\u5230\u9ad8\u5ea6\u523a\u6fc0\u800c\u751f\u7684\u8a13\u7df4\u6cd5\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u5de8\u4eba\u7d44 \u7df4\u6cd5<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6240\u6709\u7df4\u6cd5\u4e2d\u6700\u96de\u63b0\u7684\u65b9\u5f0f\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5728\u540c\u4e00\u500b\u90e8\u4f4d\u4e0a\u4f7f\u75284\u7a2e\u4ee5\u4e0a\u7684\u52d5\u4f5c\u4f86\u9023\u7e8c\u64cd\u4ed6\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e26\u4e14\u4e2d\u9593\u4e0d\u4f11\u606f\uff0c\u5fc5\u6bbacombo\u9023\u74b0\u6280\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u517c\u5177 \u9ad8\u5bb9\u91cf\u3001\u9ad8\u5f37\u5ea6\u3001\u9ad8\u5fc3\u7387\u3001\u4e5f\u9ad8\u5831\u916c\u7684\u7df4\u6cd5\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f46\u540c\u6642\u4e5f\u975e\u5e38\u5bb9\u6613\u53d7\u50b7\uff0c\u5efa\u8b70\u6709\u6559\u7df4\u5728\u65c1\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6216\u662f\u6709\u7d93\u9a57\u7684\u5065\u53cb\u5728\u7576\u4f60\u7684\u6355\u624b\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u56e0\u70ba\u4f60\u53ef\u80fd\u505a\u5230\u4e00\u534a\u4f60\u5c31\u529b\u7aed\u4e86\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5f8c\u9762\u786c\u6490\u5c31\u5f88\u5bb9\u6613\u53d7\u50b7\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff03\u529b\u7aed\u662f\u5565\uff1f\u770b\u9019\uff1a<a href=\"https:\/\/rt-routine.cc\/fitness-knowledge-19\/\">\u5ef6\u4f38\u95b1\u8b80<\/a><\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"color: #000000;\"><span style=\"font-size: 16px;\">\u00a0SST \u8a13\u7df4\u6cd5<\/span><\/span><\/strong><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u900f\u904e\u7bc0\u594f\u8f49\u63db\u3001\u7a7a\u4e2d\u6eef\u7559\u3001\u58d3\u7e2e\u7d44\u9593\u4f11\u606f<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u96e2\u5fc3\u3001\u5411\u5fc3\u901f\u7387\u7684\u8b8a\u5316\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f86\u9054\u5230\u589e\u52a0\u4ee3\u8b1d\u58d3\u529b\u7684\u7df4\u6cd5\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">SST\u7684\u8a13\u7df4\u6cd5\u5f88\u591a\u7a2e\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u88e1\u5148\u7528\u5be6\u969b\u64cd\u4f5c\u7684\u65b9\u6cd5\u4f86\u5feb\u901f\u4e86\u89e3\uff1a<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\"><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_d9c4ea8c-6077-4310-a7eb-7c54bec84e4c.png\" alt=\"\" \/><\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">e.g.\u53f2\u5bc6\u65af\u80f8\u63a8\u8a13\u7df4\uff1a<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff11. \u6293\u4e00\u500b\u4f60\u6700\u5927\u8ca0\u837750%-60%\u7684\u91cd\u91cf<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff12. \u7b2c\uff11\u7d44 \u4e0a\u5feb\u4e0b\u61625-10\u4e0b<\/span><\/span><\/p><p>\uff13. \u7b2c\uff12\u7d44 \u4e0a\u6162\u4e0b\u5feb5-10\u4e0b<\/p><p>\uff14. \u7b2c\uff13\u7d44 \u5f35\u529b\u6700\u5927\u7684\u60c5\u6cc1\u4e0b\u505c\u6eef\uff12\u79d2\uff0c<br \/><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u518d\u63a8\u8d77\uff0c 5-10\u4e0b<\/span><\/span><\/p><p>\uff15. \u4f9d\u7167\u5f37\u5ea6\u53bb\u8abf\u6574\u4f60\u7684\u7d44\u9593\u4f11\u606f\u5f37\u5ea6<\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff03\u5f37\u70c8\u5efa\u8b70<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f7f\u7528\u56fa\u5b9a\u5f0f\u5668\u6750\u64cd\u4f5c\u9019\u500b\u7df4\u6cd5\u6bd4\u8f03\u5b89\u5168\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u56e0\u70ba\u5f37\u5ea6\u504f\u9ad8\uff0c\u6709\u6355\u624b\u5728\u65c1\u908a\u6703\u66f4\u597d\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>FST-7 \u8a13\u7df4\u6cd5<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u662f\u7531\u77e5\u540dOlympia\u5065\u8eab\u6559\u7df4Hany Rambod\u767c\u660e\u7684\u7df4\u6cd5\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7c21\u55ae\u8aaa\u5c31\u662f\u4f60\u7576\u5929\u5982\u679c\u7df4\u80f8\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u90a3\u5c31\u5728\u4f60\u83dc\u55ae\u7d50\u675f\u5f8c\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u518d\u585e\uff17\u7d44 \u4e2d\u9593\u4f11\u606f30\u79d2\u7684\u80f8\u63a8\uff0c\u50c5\u6b64\u800c\u5df2\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u800c\u91cd\u91cf\u662f\u4f607\u7d44\u5403\u5f97\u4e0b\u7684\u91cd\u91cf\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">Hany Rambod\u8072\u7a31\u539f\u7406\u662f\uff1a<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">FST-7\u8a13\u7df4\u6cd5\uff0c\u56e0\u70ba\u5728\u77ed\u6642\u9593\u5167\u6709\u9ad8\u5bb9\u91cf\u7684\u8a13\u7df4\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6240\u4ee5\u53ef\u4ee5\u628a\u808c\u8089\u8207\u76ae\u819a\u4e2d\u7684\u7b4b\u819c\u5ef6\u5c55\u958b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u597d\u8b93\u4f60\u7684\u808c\u8089\u6709\u7a7a\u9593\u53ef\u4ee5\u9577\u5f97\u66f4\u5927\u66f4\u98fd\u6eff\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u800cPhil Heath\u8ddfJay Cutler\u662f\u4e16\u754c\u77e5\u540d\u7684\u5065\u7f8e\u5148\u751f\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4ed6\u5011\u90fd\u6709\u53d7\u5230Hany Rambod\u7684\u6307\u5c0e\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e5f\u90fd\u6709\u4f7f\u7528\u904eFST-7\u8a13\u7df4\u6cd5\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6240\u4ee5\u9019\u500b\u8a13\u7df4\u6cd5\u53ef\u4ee5\u628a\u7b4b\u819c\u6490\u958b\u8b93\u808c\u8089\u8b8a\u5927\u7684\u8aaa\u6cd5\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u300c\u898b\u4ec1\u898b\u667a\u300d<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"color: #000000;\"><span style=\"font-size: 16px;\">\u4e32\u4e38\u5b50<\/span><\/span><\/strong><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5f62\u5bb9\u6574\u96bb\u624b\u81c2\u4e09\u982d\u4e8c\u982d\u5f88\u5927\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f46\u662f\u5c0f\u624b\u81c2\uff08\u524d\u81c2\uff09\u5f88\u7d30\u7684\u6a23\u5b50\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u770b\u8d77\u4f86\u50cf\u4e32\u4e38\u5b50\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u9e92\u9e9f\u81c2<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_5e749e57-cf42-4c84-8f85-2aa07db05d2d.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f60\u770b\u904e\u300c\u98a8\u96f2\u300d\u55ce\uff1f<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u89d2\u8272 \u6b65\u9a5a\u96f2 \u5f97\u5230\u4e00\u689d\u529b\u91cf\u5f37\u5927\u7684\u624b\u81c2\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u689d\u624b\u81c2\u5c31\u53eb\u300c\u9e92\u9e9f\u81c2\u300d\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7b49\u4f60\u7df4\u5230\u50cf\u9e92\u9e9f\u7684\u624b\u81c2\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u61c9\u8a72\u6c92\u6709\u4f60\u99d5\u99ad\u4e0d\u4e86\u7684\u7121\u8896\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u879e\u87fb\u8170<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f60\u6709\u807d\u904e\uff1a<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u300c\u8170\u7626\u5976\u6f8e\u5361\u7a31\u786c\u53e9\u53e9\u300d\u55ce\uff1f<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u5927\u6982\u662f\u50cf\u879e\u87fb\u7684\u6a23\u5b50\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u9b3c\u9762<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u610f\u601d\u662f\u4f60\u7684\u80cc\u90e8\u808c\u8089\u5f88\u767c\u9054\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u770b\u8d77\u4f86\u50cf\u9b3c\u7684\u81c9\u4e00\u6a23\u3002<\/span><\/span><\/p><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_24b89a4c-1c08-431e-89fa-fa0c97249efe.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff03\u7bc4\u99ac\u52c7\u6b21\u90ce<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u6c34\u725b\u809a<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_947ee1b4-5cb8-428c-a04a-47e7d2821438.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6307\u9577\u671f\u4f7f\u7528\u85e5\u7269\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f7f\u809a\u5b50\u8b8a\u5f97\u50cf\u5b55\u5a66\u4e00\u6a23\u7684\u5065\u8eab\u8005\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u901a\u5e38\u6703\u767c\u751f\u5728\u8077\u696d\u5065\u8eab\u9078\u624b\u4e0a\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u70ba\u4e86\u8981\u9054\u5230\u66f4\u9ad8\u901f\u7684\u808c\u8089\u767c\u5c55\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f7f\u7528\u985e\u56fa\u9187\u3001\u85e5\u7269<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6700\u5f8c\u5c0e\u81f4\u8eab\u9ad4\u75c5\u8b8a\uff0c\u809a\u5b50\u8139\u5927\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u751c\u871c\u671f<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u525b\u52a0\u5165\u5065\u8eab\u7684\u5925\u4f34\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u53ea\u8981\u4f60\u6709\u7cfb\u7d71\u7684\u8a13\u7df4\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u524d\uff11\uff0d\uff12\u5e74\u90fd\u6703\u662f\u4f60\u7684\u751c\u871c\u671f\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u610f\u601d\u662f\u4f60\u808c\u8089\u6703\u9577\u5f97\u7279\u5225\u5feb\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u91cd\u91cf\u63d0\u5347\u7684\u4e5f\u5f88\u5feb\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7b49\u904e\u4e86\u751c\u871c\u671f\uff0c\u624d\u662f\u5065\u8eab\u7684\u958b\u59cb\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u4e0a\u79d1\u6280<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f7f\u7528\u85e5\u7269\u7684\u610f\u601d\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"color: #000000;\"><span style=\"font-size: 16px;\">\uff03\u7fc5\u8180 \uff03\u95ca\u80cc\u808c \uff03\u5012\u4e09\u89d2\u6210\u6557\u4f5450%<\/span><\/span><\/strong><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_7d128446-9ea6-42e8-98f4-e50cae3ceb0b.jpg\" alt=\"\" \/><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u7df4\u5230\u6975\u81f4\u7684\uff03\u95ca\u80cc\u808c\uff0c\u5c55\u80cc\u6642\u8a87\u5f35\u7684\u5f62\u5bb9\u50cf\u7fc5\u8180\uff01<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u5982\u679c\u4f60\u9084\u662f\u7121\u6cd5\u60f3\u50cf\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u4f60\u53ef\u4ee5\u53bb\u770b\u770b\u674e\u5c0f\u9f8d\u814b\u4e0b\u90a3\u5169\u584a\u659c\u659c\u7684\u808c\u8089\uff0c<\/span><\/span><\/p><p><span style=\"color: #dddddd;\"><span style=\"font-size: 16px;\">\u90a3\u771f\u7684\u5f88\u50cf\u7fc5\u8180\uff01<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"color: #000000;\"><span style=\"font-size: 16px;\">#<\/span><span style=\"font-size: 16px;\">\u5357\u74dc #\u5357\u74dc\u80a9 \uff03\u7537\u4eba\u7684\u93a7\u7532<\/span><\/span><\/strong><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_85318b16-d87c-40b5-8056-7e65e5e6e55f.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u60f3\u60f3\u770b\u5357\u74dc\u7684\u5f62\u72c0\uff0c\u6bcf\u500b\u5065\u4eba\u5922\u7f8e\u4ee5\u6c42\u7684\u80a9\u8180\u90fd\u9577\u5f97\u50cf\u90a3\u6a23\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6709\u6642\u4e5f\u6703\u807d\u5230\uff1a\u300c\u4eca\u5929\u7a2e\u5357\u74dc\u3002\u300d\u5c31\u662f\u8981\u7df4\u80a9\u8180\u7684\u610f\u601d\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"color: #000000;\"><span style=\"font-size: 16px;\">\uff03\u62c9\u7d72 \uff03\u4f4e\u9ad4\u8102or\u63a7\u5236\u808c\u8089\u00a0<\/span><\/span><\/strong><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_f81842d7-9ac6-4c9b-8e8f-c49827ecf938.gif\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7576\u9ad4\u8102\u4e0b\u964d\u5230\u4e00\u5b9a\u7684\u7a0b\u5ea6\uff0c\u808c\u8089\u6703\u6709\u4e00\u7d72\u4e00\u7d72\u7684\u6a23\u8c8c\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff03\u4f60\u554f\u6211\u8981\u591a\u4f4e\u624d\u6703\u6709\uff1f<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u592a\u770b\u57fa\u56e0\u4e86\uff0c\u6211\u8eab\u908a\u6709\u670b\u53cb\u9ad4\u810216\u5c31\u958b\u59cb\u4e9b\u5fae\u62c9\u7d72\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f46\u8981\u5168\u8eab\u90fd\u4e00\u7d72\u4e00\u7d72\u7684\uff0c\u53ef\u80fd\u8981\u9ad4\u8102\u500b\u4f4d\u6578\u4e86\uff01<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong><span style=\"font-size: 16px;\">\uff03\u8056\u8a95\u6a39 \uff03\u80cc<\/span><\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_2db648b3-3171-4123-b6b3-ae3abd2228a0.gif\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5f62\u5bb9\u80cc\u90e8\u4e2d\u7e2b\u5ef6\u4f38\u5230\u4e0b\u80cc\u7684\u767c\u9054\u808c\u8089\uff0c\u662f\u4e00\u500b\u8a13\u7df4\u9ad8\u5ea6\u7684\u8c61\u5fb5\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u53bb\u770b\u770b\u5091\u68ee\u53f2\u5854\u68ee\u7684\u80cc\uff0c\u770b\u770b\u4f60\u627e\u4e0d\u627e\u5f97\u5230\u8056\u8a95\u6a39\uff1f<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff03\u6709\u4e00\u7a2e\u80cc\u53eb\u5091\u68ee\u53f2\u5854\u68ee\u7684\u80cc<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong><span style=\"font-size: 16px;\">\uff03\u9bca\u9b5a\u7dda<\/span><\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_e52e9c15-99e0-4fbc-a717-b3cd782e8161.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5074\u8179\u7684\u808c\u8089\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e5f\u5c31\u662f\uff03\u524d\u92f8\u808c\uff0c\u9019\u500b\u90e8\u4f4d\u662f\uff03\u96b1\u85cf\u5f69\u86cb\uff01<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7576\u4f60\u628a\u8863\u670d\u812b\u4e0b\uff0c\u80f8\u808c\u3001\u8179\u808c\u90fd\u6709\u7684\u6642\u5019\u5927\u6982\u670990\u5206\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7576\u4f60\u6e4a\u5230\u7b2c3\u500b\u524d\u92f8\u808c\u6642\uff0c<\/span><\/span><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u624d\u6703\u8ddf\u5f6d\u4e8e\u664f\u62c9\u8fd15\u516c\u5206\u7684\u8ddd\u96e2\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\uff03\u6b3a\u9a19\u9910 \uff03<s>\u5065\u4eba\u7834\u6212\u6642\u7684\u6700\u4f73\u7406\u7531<\/s><\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_f28c6e96-88fa-42b2-85b1-3c27e6443320.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5728\u6e1b\u8102\u671f\u6703\u51fa\u73fe\u7684\u7528\u8a9e\uff0c\u300c\u6b3a\u9a19\u300d\u7684\u5c0d\u8c61\u5247\u662f\u8eab\u9ad4\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5e38\u614b\u7684\u4f4e\u71b1\u91cf\u98f2\u98df\uff0c\u53ef\u80fd\u6703\u5c0e\u81f4\u57fa\u790e\u4ee3\u8b1d\u7387\u4e0b\u964d\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u56e0\u6b64\u4f601.2\u9031\u88e1\u9700\u89811\u5929\u7684\u300c\u98f2\u98df\u653e\u7e31\u65e5\u300d\u4f86\u63d0\u9192\u8eab\u9ad4<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u901a\u5e38\u662f\u6703\u5728\u9810\u671f\u7684\u5361\u8def\u91cc\u4e2d\u591a\u651d\u53d6\u71b1\u91cf\uff0c\u5e73\u57472\u9031\uff11\u6b21\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\uff03\u776a\u4e38\u7e69 \uff03\u4e0d\u50cf\u55ce\uff1f\u50cf\u5427<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_91b4fb4c-f00f-48f2-ad3d-bedd85495289.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e00\u7a2e\u53ef\u66ff\u63db\u7684\u5065\u8eab\u5668\u6750\uff0c\u56e0\u70ba\u5916\u8868\u9577\u5f97\u592a\u50cf\u776a\u4e38\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u88ab\u4f60\u5011\u9019\u4e9b\u58de\u5fc3\u7684\u5065\u53cb\u5011\u6232\u7a31\u776a\u4e38\u7e69\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong><span style=\"font-size: 16px;\">\uff03\u5c41\u80a1\u624e\u773c\u00a0<\/span><\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_bae2719d-5833-4a8b-8a99-d3ffa1b2e043.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6df1\u8e72\u6642\u6642\u5e38\u6703\u51fa\u73fe\u7684\u554f\u984c\uff0c\u5c0d\u65bc\u8d85\u51fa\u8eab\u9ad4\u884c\u7a0b\u8ca0\u8377\u7684\u6df1\u8e72\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9aa8\u76c6\u5c31\u6703\u6709\u7ffb\u8f49\u7684\u554f\u984c\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u5713\u80a9<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_8853f4d3-830d-4ef2-99e6-e71ac73d6231.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9577\u671f\u59ff\u52e2\u4e0d\u6b63\u78ba\u5c0e\u81f4\u7684\u80a9\u8180\u4e0d\u9069\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f60\u7167\u7167\u93e1\u5b50\uff0c\u770b\u4f60\u6709\u6c92\u6709\u50cf\u9019\u5f35\u5716\u4e00\u6a23\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong> \u80a9\u80db\u5f8c\u6536<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/2a95d17f-dda4-4935-8c08-cd31fa866b02.gif\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u500b\u7528\u6253\u5b57\u7684\u6709\u7528\u5c31\u4e0d\u7528\u8acb\u6559\u7df4\u4e86\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6211\u5011\u770b\u770b\u52d5\u5716\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u901a\u5e38\u9019\u6a23\u505a\u662f\u70ba\u4e86\u8b93\u4f60\u521d\u671f\u52d5\u4f5c\u7a69\u5b9a\u7684\u4f5c\u6cd5\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7df4\u4e45\u4e86\u5176\u5be6\u53ea\u8981\u81ea\u7136\u5f8c\u6536\u4e0b\u653e\u5c31\u597d\u4e86\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"color: #000000;\"><span style=\"font-size: 16px;\">\u4ee3\u511f<\/span><\/span><\/strong><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4ee3\u511f\u5728\u5065\u8eab\u4e2d\u6709\uff12\u7a2e\u72c0\u6cc1\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7b2c\uff11\u7a2e<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6bd4\u8f03\u597d\u7406\u89e3\u7684\u8aaa\u6cd5\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u662f\u4f60\u7df4A\uff0cB\u5728\u9178\uff0c\u9019\u6a23\u5c31\u662f\u4ee3\u511f\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6bd4\u65b9\u8aaa\u4f60\u505a\u4f0f\u5730\u633a\u8eab\u624b\u6253\u7684\u904e\u958b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u59ff\u52e2\u548c\u767c\u529b\u7684\u4e0d\u6b63\u78ba\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7576\u4f60\u505a\u5b8c\u5f8c\u6703\u611f\u89ba<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u300c\u80a9\u8180\u524d\u9762\u9178\u9178\u7684\u300d<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u300c\u624b\u81c2\u75e0\u75e0\u7684\u300d<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u800c\u4e0d\u662f\u4f60\u7684\u80f8\u808c\u5728\u9178\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f46\u4f60\u4e00\u6a23\u53ef\u4ee5\u628a\u52d5\u4f5c\u8ddf\u6b21\u6578\u505a\u5b8c\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7b2c\uff12\u7a2e<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u662f\u4f60\u5728\u59ff\u52e2\u6b63\u78ba\u7684\u60c5\u6cc1\u4e0b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u66b4\u529b\u5f0f\u7684\u628a\u6b21\u6578\u505a\u5b8c\uff0c\u6216\u662f\u591a\u505a\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6b64\u6642\u7684\u4f60\u5df2\u7d93\u63a5\u8fd1\u529b\u7aed\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u90a3\u5c31\u5fc5\u9808\u4f7f\u7528\u300c\u4ee3\u511f\u300d\u7684\u6280\u5de7\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff03\u501f\u529b\u4f7f\u529b \u628a\u52d5\u4f5c\u786c\u505a\u5b8c\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u6a23\u7684\u6280\u5de7\u6c92\u6709\u597d\u6216\u662f\u4e0d\u597d\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u901a\u5e38\u4e5f\u53ea\u6703\u653e\u5728\u6700\u5f8c1.2\u4e0b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e0d\u8981\u6574\u7d44\u52d5\u4f5c\u90fd\u5728\u4ee3\u511f\u5c31\u597d\u4e86\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff03\u529b\u7aed\u662f\u5565\uff1a<a href=\"https:\/\/rt-routine.cc\/fitness-knowledge-19\/\">\u5ef6\u4f38\u95b1\u8b80<\/a><\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong> \u52aa\u8cac\u73fe\u8c61<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5065\u8eab\u5927\u91cd\u91cf\u51fa\u529b\u6642\uff0c\u5982\u679c\u5168\u7a0b\u618b\u6c23\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5f88\u53ef\u80fd\u6703\u8b93\u80f8\u8154\u5167\u90e8\u58d3\u529b\u77ac\u9593\u5674\u9ad8\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u901a\u5e38\u4e00\u822c\u4eba\u5c31\u662f\u6688\u4e00\u4e0b\uff0c\u5c31\u6c92\u4e8b\u4e86\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6975\u5c11\u90e8\u4efd\u7684\u4eba\u53ef\u80fd\u77ed\u66ab\u4f11\u514b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\"><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/853f9e53-85de-4547-840b-73c62d92b826.gif\" alt=\"\" \/><\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u592a\u56b4\u91cd\u6709\u6a5f\u7387\u9020\u6210\u5927\u52d5\u8108\u53d7\u50b7\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9032\u800c\u5c0e\u81f4\u731d\u6b7b\uff0c\u4f46\u7e3d\u9ad4\u6a5f\u7387\u9084\u662f\u975e\u5e38\u975e\u5e38\u4f4e\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u95dc\u65bc\u5065\u8eab\u731d\u6b7b\u3001\u52aa\u8cac\u73fe\u8c61\u770b\u9019\uff1a<a href=\"https:\/\/rt-routine.cc\/fitness-knowledge-8\/\">\u7834\u89e3\u8ff7\u601d<\/a><\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u9802\u5cf0\u6536\u7e2e\uff1d\u9802\u5cf0\u505c\u7559<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5e38\u5e38\u770b\u5065\u8eab\u623f\u5225\u4eba\u5728\u8a13\u7df4\u6642\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7e3d\u6703\u807d\u5230\uff1a<br \/>\u300chold\u4e00\u4e0b\uff01\u9802\u5cf0\u505c\u7559\u4e00\u4e0b\uff01 \u4f862..1.. \u597d\uff0c\u4e0b\uff01\u300d<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6211\u5011\u7528\u80f8\u63a8\u505a\u8209\u4f8b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7576\u4f60\u628a\u555e\u9234\u63a8\u5230\u6700\u9802\u6642\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u300c\u523b\u610f\u300d\u505c\u7559\u5728\u6700\u9ad8\u9ede\u5c31\u662f\u300c\u9802\u5cf0\u6536\u7e2e\u300d\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\uff0a \u300c\u6536\u7e2e\u300d\u8b1b\u7684\u90a3\u9ebc\u5c4c\uff0c\u5c31\u662f\u52d5\u4f5c\u4f86\u56de\u800c\u5df2\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u5411\u5fc3\u6536\u7e2e<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_0cf06034-8d38-4d07-a184-6d3462a644c5.png\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5411\u5fc3\u6536\u7e2e\u7df4\u6cd5\u53ef\u61c9\u7528\u5927\u591a\u6578\u5065\u8eab\u7684\u52d5\u4f5c\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4ee5\u555e\u9234\u4e8c\u982d\u5f4e\u8209\u7684\u52d5\u4f5c\u4f86\u8209\u4f8b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5411\u5fc3\u6536\u7e2e\u5c31\u662f\u53eb\u4f60\u5f4e\u8d77\u4f86\u7684\u6642\u5019\u76e1\u91cf\u653e\u6162\uff082-3\u79d2\uff09<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u653e\u4e0b\u53bb\u7684\u901f\u5ea6\u6b63\u5e38\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u555e\u9234\u96e2\u4f60\u8d8a\u8fd1\u6642\u5c31\u662f\u5411\u5fc3\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e5f\u5c31\u662f\u4f60\u7684\u808c\u8089\u6700\u7dca\u7e43\uff0c\u51fa\u529b\u6700\u5927\u7684\u6642\u5019\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong> \u96e2\u5fc3\u6536\u7e2e<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u96e2\u5fc3\u6536\u7e2e\u7df4\u6cd5\u53ef\u61c9\u7528\u5927\u591a\u6578\u5065\u8eab\u7684\u52d5\u4f5c\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4ee5\u555e\u9234\u4e8c\u982d\u5f4e\u8209\u7684\u52d5\u4f5c\u4f86\u8209\u4f8b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u96e2\u5fc3\u6536\u7e2e\u5c31\u662f\u53eb\u4f60\u5f4e\u8d77\u4f86\u7684\u6642\u5019\u901f\u5ea6\u6b63\u5e38\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u653e\u4e0b\u53bb\u7684\u6642\u5019\u76e1\u91cf\u653e\u6162\uff082-3\u79d2\uff09\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u555e\u9234\u96e2\u4f60\u8d8a\u9060\u6642\u5c31\u662f\u96e2\u5fc3\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e5f\u5c31\u662f\u4f60\u7684\u808c\u8089\u4f38\u5c55\u6700\u958b\u6642\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u819d\u84cb\u5167\u593e<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_4fd4f93b-326a-4513-a35f-162a9c092fed.png\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5728\u505a\u8e72\u8209\u52d5\u4f5c\u6216\u662f\u817f\u63a8\u6642\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u819d\u84cb\u6c92\u6709\u5728\u6b63\u78ba\u7684\u767c\u529b\u8ecc\u9053\u4e0a\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5982\u5716\uff1a<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u819d\u84cb\u5167\u593e\u5728\u8a13\u7df4\u4e0a\u53ef\u80fd\u6703\u9020\u6210<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u767c\u529b\u4e0d\u5e73\u5747\uff0c\u819d\u84cb\u53d7\u50b7\uff0c\u7b49\u554f\u984c\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">p.s.\u5728\u67d0\u7a2e\u72c0\u6cc1\u4e0b\u5167\u593e\u662f\u4e00\u7a2e\u6280\u5de7<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u9aa8\u76c6\u524d\u50be<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u8179\u90e8\u808c\u8089\u4e0d\u5920\u529b\uff0c\u9ad6\u95dc\u7bc0\u59ff\u52e2\u4e0d\u6b63\u6240\u9020\u6210\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\"><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_5afce423-aaba-489d-b7c9-ef700bc5a4a2.jpg\" alt=\"\" \/><\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5f88\u591a\u6c92\u5728\u904b\u52d5\u7684\u7db2\u7f8e\u62cd\u7167\u6642\u9084\u771f\u4ee5\u70ba\u81ea\u5df1\u6c92\u7df4\u5e7e\u6b21\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c41\u80a1\u5c31\u5f88\u7ff9\uff0c\u4ed6\u90a3\u6839\u672c\u662f\u9aa8\u76c6\u524d\u50be\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><strong><span style=\"font-size: 16px;\">\u00a0<span style=\"color: #000000;\">\u4ee3\u8b1d\u58d3\u529b<\/span><\/span><\/strong><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_d4d0ef9f-a173-430f-be95-620956e06131.png\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4ee3\u8b1d\u58d3\u529b\u807d\u8d77\u4f86\u5f88\u96e3\u7406\u89e3\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6211\u5148\u7c21\u55ae\u540d\u8a5e\u89e3\u91cb\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4ee3\u8b1d\u58d3\u529b\u53ea\u662f\u4e00\u500b\u00a0\u904e\u7a0b\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u767c\u751f\u5728\u8a13\u7df4\u6642\u77ed\u66ab\u7684\u7d44\u9593\u4f11\u606f\u4e2d\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u52a0\u4e0a\u7d44\u6578\u4e0d\u65b7\u5806\u758a\u5f8c\uff0c\u975c\u8108\u4e2d\u8840\u6db2\u8f03\u4e0d\u6d41\u52d5\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u8f38\u9001\u6c27\u6c23\u7684\u8840\u6db2\u7121\u6cd5\u7d66\u4e88\u808c\u8089\u5b8c\u6574\u7684\u88dc\u5145\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u7522\u751f\u4e86\u300c\u4ee3\u8b1d\u58d3\u529b\u300d\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u808c\u80a5\u5927<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u808c\u80a5\u5927\uff08Hypertrophy\uff09\u5176\u5be6\u5c31\u662f\u6211\u5011\u8aaa\u7684\u589e\u808c\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u662f\u589e\u52a0\u4f60\u7684\u808c\u8089\u91cf\u7684\u610f\u601d\uff1b<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4ee5\u4e0b\u6211\u5011\u7c21\u55ae\u7a31\u589e\u808c\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u589e\u808c\u7684\u6838\u5fc3\u5728\u65bc\u86cb\u767d\u8cea\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5047\u8a2d\u4eca\u5929\u4f60\u6709\u5f88\u68d2\u7684\u83dc\u55ae\u4ee5\u53ca\u9ad8\u8cea\u91cf\u7684\u8a13\u7df4\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f46\u6c92\u6709\u628a\u86cb\u767d\u8cea\u651d\u53d6\u5b8c\u6574\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u90a3\u9ebc\u4f60\u7684\u589e\u808c\u4e4b\u8def\u6700\u7d42\u4e5f\u6703\u5f92\u52de\u7121\u529f\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7c21\u55ae\u8aaa\uff0c\u589e\u808c\u5c31\u662f<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">70%\u7684\u9ad8\u86cb\u767d\u98f2\u98df\uff0b30%\u7684\u7cfb\u7d71\u6027\u8a13\u7df4<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6700\u5f8c\u6709\u826f\u597d\u7761\u7720\uff0c\u5c31\u662f\u589e\u808c\u4e86\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>BMR\uff08\u57fa\u790e\u4ee3\u8b1d\u7387\uff09<br \/><\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_0237d13c-1851-4042-92cd-5cabc491c1c7.png\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u767d\u8a71\u6587\u53eb\u505a\uff1a<br \/>\u300c\u4f60\u4e00\u6574\u5929\u4e0d\u505a\u4e8b\u8eba\u5728\u90a3\u800d\u5ee2\uff0c\u4f60\u80fd\u6d88\u8017\u7684\u71b1\u91cf\u300d<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u800c\u57fa\u790e\u4ee3\u8b1d\u7387\u8d8a\u9ad8\uff0c\u4f60\u71d2\u7684\u8102\u80aa\u8d8a\u591a\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u57fa\u790e\u4ee3\u8b1d\u7387\u4f4e\uff0c\u4f60\u96a8\u4fbf\u5403\u4e00\u9ede\u6771\u897f\u5c31\u80d6\u4e86\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u63d0\u5347\u57fa\u790e\u4ee3\u8b1d\u7387\u53ef\u4ee5\u9760\u7df4\u808c\u8089\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u56e0\u70ba\u7c97\u4f30\u7df4\uff11\u516c\u65a4\u7684\u808c\u8089\u53ef\u4ee5\u71d2100\u5361\u7684\u71b1\u91cf\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u7b97\u4e00\u4e0b\u4f60\u7684\u57fa\u790e\u4ee3\u8b1d\u5982\u4f55\uff1f\uff1a<a href=\"https:\/\/rt-routine.cc\/fitness-knowledge-17\/\">\u7dda\u4e0a\u901f\u6e2c<\/a><\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>TDEE\uff08\u6bcf\u65e5\u71b1\u91cf\u6d88\u8017\uff09\u662f\u4ec0\u9ebc\uff1f<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_c5cdb0b5-085c-4ce9-80dc-8e95bf162ca6.png\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">TDEE\u5c31\u662f\u4f60\u4f5c\u70ba\u589e\u808c\u6e1b\u8102\u7684\u4e00\u500b\u5927\u6307\u6a19\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u57fa\u790e\u4ee3\u8b1d\u7387\uff0b\uff08\u6bcf\u5929\u6d3b\u52d5\u6240\u6d88\u8017\u7684\u71b1\u91cf\uff09<br \/>\uff1dTDEE<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">*\u4e0d\u4e86\u89e3\u57fa\u790e\u4ee3\u8b1d\u7387\u5148\u53bb\u770b54.BMR\uff08\u57fa\u790e\u4ee3\u8b1d\u7387\uff09<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6709\u4e86\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BRM\uff09\u7684\u89c0\u5ff5\u5f8c\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6211\u5011\u660e\u767d\u5149\u8eba\u5728\u90a3\u5c31\u6703\u6d88\u8017\u71b1\u91cf\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f46\u5be6\u969b\u4e0a\u6211\u5011\u6703\u5de5\u4f5c\u3001\u904b\u52d5&#8230;\u7b49\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6240\u4ee5\u8981\u518d\u52a0\u4e0a\u9019\u4e9b\u6d3b\u52d5\u624d\u7b97\u662f\u4e00\u5929\u771f\u6b63\u6703\u6d88\u8017\u7684\u6240\u6709\u71b1\u91cf\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e5f\u5c31\u662f\u6bcf\u65e5\u71b1\u91cf\u6d88\u8017\uff08TDEE\uff09\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">TDEE\u8a08\u7b97\u5668\uff1a<a href=\"https:\/\/rt-routine.cc\/fitness-knowledge-17\/\">\u7dda\u4e0a\u6aa2\u6e2c<\/a><\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u808c\u8089\u5f35\u529b\uff08\u6a5f\u68b0\u5f35\u529b\u3001\u529b\u5b78\u5f35\u529b\uff09<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_2fe961b9-2048-492b-9d3f-0f7df3d0ae08.png\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u808c\u8089\u5f35\u529b\u8b1b\u767d\u4e00\u9ede\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u662f\u4f60\u5728\u7df4\u4f60\u7684\u4e8c\u982d\u808c\u6642\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u624b\u63e1\u555e\u9234\u4e0b\u653e\u5ef6\u5c55\u5230\u6700\u9577\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u518d\u5f4e\u8209\u6536\u7e2e\u81f3\u6700\u6975\u9650\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u662f\u808c\u8089\u627f\u53d7\u5f35\u529b\u7684\u904e\u7a0b\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u61f6\u4eba\u5305\uff1a<a href=\"https:\/\/rt-routine.cc\/fitness-knowledge-24\/\">\u5716\u89e3\u66f4\u5feb\u61c2<\/a><\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u808c\u7e96\u7dad\u640d\u50b7<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_4a5e7127-1ca1-4aa0-8e29-f0594b646b2f.png\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u91cd\u91cf\u8a13\u7df4\u78ba\u6703\u9020\u6210\u808c\u8089\u7e96\u7dad\u8f15\u5fae\u7684\u640d\u50b7\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f46\u662f\u4e0d\u7528\u904e\u5ea6\u64d4\u5fc3\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u9019\u4e9b\u7d30\u5fae\u7684\u6495\u88c2\u50b7\u6703\u5728\u5e7e\u5929\u5167\u4fee\u5fa9\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u53ea\u8981\u4f60\u88dc\u5145\u597d\u86cb\u767d\u8cea\u53ca\u71df\u990a\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u8eab\u9ad4\u6703\u88fd\u9020\u51fa\u66f4\u65b0\u7684\u808c\u8089\u7d44\u7e54\u5e36\u7d66\u4f60\u66f4\u5927\u5e45\u5ea6\u7684\u6210\u9577\u3002<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u66f4\u8a73\u7d30\u7684\u5716\u89e3\uff1a<a href=\"https:\/\/rt-routine.cc\/fitness-knowledge-23\/\">\u61f6\u4eba\u5305<\/a><\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u8179\u5f0f\u547c\u5438<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u6709\u8179\u5f0f\u547c\u5438\u5c31\u6709\u80f8\u8154\u547c\u5438\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4e00\u822c\u6211\u5011\u5728\u672a\u523b\u610f\u8a13\u7df4\u7684\u60c5\u6cc1\u4e0b\u90fd\u662f\u7528\u80f8\u8154\u5438\u6c23\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u4f46\u56e0\u70ba\u5728\u5065\u8eab\u7684\u6642\u5019\u9700\u8981\u66f4\u5927\u7684\u6c27\u6c23\u91cf\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u56e0\u6b64\u4f7f\u7528\u8179\u5f0f\u547c\u5438\u53ef\u4ee5\u66f4\u5b89\u5168\uff0c\u7df4\u8d77\u4f86\u4e5f\u66f4\u9806\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>\u771f\u7a7a\u8179<\/strong><\/span><\/div><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5148\u4f86\u770b\u4e00\u4e0b\u771f\u7a7a\u8179\u9577\u600e\u6a23\uff1f<\/span><\/span><\/p><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/45960b47-b1d5-4883-bb5e-1656adea7309.gif\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u597d\uff0c\u7c21\u55ae\u8aaa\u4ed6\u5c31\u662f\u4e00\u500b\u6bd4\u8cfd\u6642\u7684\u300c\u9020\u578b\u300d\u3002<\/span><\/span><\/p><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_db7fc006-6aba-4c8b-b319-488299273dc6.jpg\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u8981\u77e5\u9053\u5065\u7f8e\u9078\u624b\u7684\u5728\u821e\u53f0\u4e0a\u70ba\u4e86\u66f4\u5f37\u8abf\u81ea\u5df1\u7684\u8170\u9593\u6bd4\u4f8b\uff0c<\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u5c31\u6703\u4f7f\u7528\u771f\u7a7a\u8179\u7684\u65b9\u6cd5\u4f86\u5c55\u73fe\u81ea\u5df1\u8170\u7684\u7d30\u5ea6\u3002<\/span><\/span><\/p><div style=\"background: #eeeeee; border: 1px solid #cccccc; padding: 5px 10px;\"><span style=\"color: #000000;\"><strong>Cable<\/strong><\/span><\/div><p><img decoding=\"async\" src=\"\/\/cdn1.cybassets.com\/s\/files\/13059\/ckeditor\/pictures\/content_4859e314-b9f0-4d6f-bd9c-3574fd2df25a.png\" alt=\"\" \/><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">cable\u4e5f\u5c31\u662f\u6709\u95dc<\/span><\/span><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u300c\u7e69\u7d22\u300d\u7684\u5668\u68b0 <\/span><\/span><\/p><p><span style=\"font-size: 16px;\"><span style=\"color: #dddddd;\">\u597d\u8655\u662f\u591a\u89d2\u5ea6\u3001\u81ea\u7531\u7684\u8ecc\u9053\u3002<\/span><\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u5168\u53f0\u7063\u6700\u5168\u9762\u7684\u5065\u8eab\u7528\u8a9e\u624b\u518a\u3002\u5065\u8eab\u7684\u5e38\u7528\u8a9e\u6709\u54ea\u4e9b\uff1f\u597d\u6bd4\uff1a\u7fc5\u8180\u30011RM\u3001\u5c41\u80a1\u624e\u773c\u3001\u96e2\u5fc3\u6536\u7e2e\u3001\u4ee3\u8b1d\u58d3\u529b..\u7b49\uff0c\u5168\u90e8\u90fd\u5728&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2057,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[137,148],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/posts\/2171"}],"collection":[{"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/comments?post=2171"}],"version-history":[{"count":0,"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/posts\/2171\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/media\/2057"}],"wp:attachment":[{"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/media?parent=2171"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/categories?post=2171"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rt-routine.cc\/wp-json\/wp\/v2\/tags?post=2171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}