{"id":28399,"date":"2020-09-21T17:08:29","date_gmt":"2020-09-21T09:08:29","guid":{"rendered":"\/\/www.afterroberto.com\/?p=28399"},"modified":"2020-09-21T17:38:53","modified_gmt":"2020-09-21T09:38:53","slug":"%e5%8d%8a%e6%9c%88%e6%9d%bf%e5%89%b5%e5%82%b7-%e6%b2%bb%e7%99%82%e8%a6%81%e5%88%86%e5%8d%80","status":"publish","type":"post","link":"\/\/www.afterroberto.com\/%e5%8d%8a%e6%9c%88%e6%9d%bf%e5%89%b5%e5%82%b7-%e6%b2%bb%e7%99%82%e8%a6%81%e5%88%86%e5%8d%80\/","title":{"rendered":"\u59ff\u6cbb\u901a\u9451\uff1a\u534a\u6708\u677f\u5275\u50b7 \u6cbb\u7642\u8981\u300c\u5206\u5340\u300d"},"content":{"rendered":"<p>\u3010\u660e\u5831\u5c08\u8a0a\u3011\u534a\u6708\u677f\u662f<a href=\"\/\/www.afterroberto.com\/?s=%E8%86%9D%E9%97%9C%E7%AF%80\">\u819d\u95dc\u7bc0<\/a>\u5167\u7e96\u7dad\u8edf\u9aa8\uff0c\u6bcf\u908a\u819d\u90e8\u6709\u5167\u5074\u548c\u5916\u5074<a href=\"\/\/www.afterroberto.com\/?s=%E5%8D%8A%E6%9C%88%E6%9D%BF\">\u534a\u6708\u677f<\/a>\uff0c\u5176\u529f\u7528\u662f\u6e1b\u5c11\u5927\u817f\u80a1\u9aa8\u548c\u5c0f\u817f\u811b\u9aa8\u4e4b\u9593\u7684\u6469\u64e6\uff0c\u5206\u64d4\u819d\u95dc\u7bc0\u8ca0\u8377\u548c\u4f5c\u70ba\u5438\u6536\u819d\u95dc\u7bc0\u9707\u52d5\u7684\u300c\u588a\u5b50\u300d\u3002<\/p>\n<figure id=\"attachment_28401\" aria-describedby=\"caption-attachment-28401\" style=\"width: 428px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-28401\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/09\/bf2999e5c2c56077e36675f2aa268915.jpg\" alt=\"\" width=\"428\" height=\"280\" title=\"\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/09\/bf2999e5c2c56077e36675f2aa268915.jpg 428w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/09\/bf2999e5c2c56077e36675f2aa268915-300x196.jpg 300w, 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class=\"wp-caption-text\">\u76f4\u8173\u62ac\u817f\u2014\u2014\u624b\u8853\u5f8c\u9996\u661f\u671f\uff0c\u75c5\u4eba\u53ef\u505a\u7c21\u55ae\u7684\u76f4\u8173\u62ac\u817f\u8a13\u7df4\uff0c\u4ee5\u7dad\u6301\u808c\u8089\u57fa\u672c\u6d3b\u52d5\u3002\uff08\u660e\u5831\u88fd\u5716\uff09<\/figcaption><\/figure>\n<h2><\/h2>\n<h2>\u904b\u52d5\u767c\u529b\u4e0d\u7576\u3001\u8f49\u5411\u4e0d\u7a69\u50b7\u819d<\/h2>\n<p>\u534a\u6708\u677f\u50b7\u60a3\u5206\u70ba\u9000\u5316\u6027\u53ca\u5275\u50b7\u6027\u3002\u96a8\u5e74\u6b72\u589e\u9577\uff0c\u534a\u6708\u677f\u6709\u53ef\u80fd\u51fa\u73fe\u9000\u5316\uff0c\u5931\u53bb\u90e8\u5206\u539f\u6709\u7684\u7de9\u885d\u5438\u9707\u80fd\u529b\uff1b\u800c\u534a\u6708\u677f\u5275\u50b7\uff0c\u539f\u56e0\u4e0d\u5916\u4e4e\u95dc\u7bc0\u5728\u4e0d\u6b63\u5e38\u59ff\u52e2\u4e0b\u767c\u529b\u4e0d\u7576\u3001\u8ca0\u91cd\u60c5\u5f62\u4e0b\u626d\u8f49\u819d\u95dc\u7bc0\u3001\u904e\u5ea6\u4f38\u5f35\u5f62\u6210\u5de8\u5927\u5167\u7ffb\uff08\u6216\u5916\u7ffb\uff09\u65cb\u8f49\u58d3\u529b\u3001\u8df3\u8d77\u5f8c\u843d\u5730\u63a7\u5236\u4e0d\u7a69\u3002\u60a3\u8005\u5e38\u898b\u65bc\u6b16\u7403\u3001\u8db3\u7403\u6216\u7fbd\u6bdb\u7403\u7b49\u904b\u52d5\uff0c\u9700\u8981\u505a\u51fa\u8a31\u591a\u52a0\u6e1b\u901f\u3001\u8f49\u5411\u8dd1\u52d5\u3001\u8df3\u8e8d\u7684\u904b\u52d5\u54e1\u3002<\/p>\n<p>\u534a\u6708\u677f\u640d\u50b7\u60a3\u8005\u819d\u95dc\u7bc0\u9593\u9699\u8655\u6709\u58d3\u75db\u9ede\uff0c\u6703\u75bc\u75db\u3001\u816b\u8139\u3001\u4e0d\u80fd\u4f38\u76f4\u6216\u904e\u5ea6\u5c48\u66f2\uff0c\u884c\u8d70\u65bc\u9ad8\u4f4e\u4e0d\u5e73\u7684\u8def\u3001\u4e0a\u843d\u6a13\u68af\u6642\u8f03\u660e\u986f\u4e0d\u9069\uff0c\u8d70\u8def\u6025\u8f49\u5f4e\u6642\u50b7\u8173\u6709\u523a\u75db\uff0c\u6709\u6642\u6d3b\u52d5\u6642\u53ef\u807d\u5230\u6709\u5fae\u97ff\u8072\u3002\u9019\u8207\u5176\u4ed6\u819d\u75db\u539f\u56e0\uff0c\u5982\u7b4b\u8171\u708e\u3001\u95dc\u7bc0\u9000\u5316\u7b49\u5fb5\u72c0\u5927\u540c\u5c0f\u7570\uff0c\u6cbb\u7642\u65b9\u6848\u537b\u4e0d\u76e1\u76f8\u540c\uff0c\u70ba\u514d\u5ef6\u8aa4\u6cbb\u7642\uff0c\u5c0f\u50b7\u8b8a\u5927\u50b7\uff0c\u5efa\u8b70\u7531\u91ab\u751f\u6216\u7269\u7406\u6cbb\u7642\u5e2b\u8a3a\u65b7\u3002<\/p>\n<p>&nbsp;<\/p>\n<h2>\u7652\u5408\u53d6\u6c7a\u8840\u4f9b\u61c9 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class=\"wp-caption-text\">\u57161\uff08\u660e\u5831\u88fd\u5716\uff09<\/figcaption><\/figure>\n<p>\u7d44\u7e54\u640d\u50b7\u80fd\u5426\u7652\u5408\uff0c\u53d6\u6c7a\u65bc\u8840\u6db2\u4f9b\u61c9\u662f\u5426\u5145\u8db3\uff0c\u56e0\u6b64\u534a\u6708\u677f\u53d7\u50b7\u4f4d\u7f6e\u5c0d\u65bc\u80fd\u5426\u81ea\u7652\u5341\u5206\u95dc\u9375\u3002\u534a\u6708\u677f\u4e4b\u5916\u7de3\uff0c\u5373\u63a5\u8fd1\u76ae\u819a\u808c\u8089\u8655\uff0c\u8840\u6db2\u5faa\u74b0\u8f03\u8db3\u5920\uff0c\u4e00\u822c\u7a31\u70ba\u7d05\u5340\uff08red zone\uff09\uff1b\u534a\u6708\u677f\u4e4b\u5167\u7de3\uff0c\u5373\u95dc\u7bc0\u6df1\u8655\uff0c\u7f3a\u4e4f\u8840\u6db2\u5faa\u74b0\uff0c\u4e00\u822c\u7a31\u70ba\u767d\u5340\uff08white zone\uff09\uff0c\u57fa\u672c\u4e0a\u96e3\u4ee5\u7652\u5408\uff08\u898b\u57161\uff09\u3002\u5982\u679c\u50b7\u60a3\u5c0f\u800c\u7a69\u5b9a\uff0c\u4f4d\u65bc\u7d05\u5340\uff0c\u503c\u5f97\u4fdd\u5b88\u6cbb\u7642\uff0c\u7d66\u4e88\u6642\u9593\u89c0\u5bdf\u53ca\u8b93\u5176\u6162\u6162\u4fee\u5fa9\uff1b\u5982\u679c\u51fa\u73fe\u65bc\u767d\u5340\uff0c\u4e14\u5c6c\u65bc\u5927\u800c\u4e0d\u7a69\u5b9a\u7684\u7834\u88c2\uff0c\u5247\u8981\u8003\u616e\u5fae\u5275\u5207\u9664\u90e8\u5206\u534a\u6708\u677f\u6216\u4fee\u88dc\u534a\u6708\u677f\u3002\u5fae\u5275\u624b\u8853\u4e00\u822c\u5efa\u8b70\u300c\u80fd\u88dc\u5247\u88dc\u300d\uff0c\u4e0d\u80fd\u88dc\u624d\u8003\u616e\u5207\u9664\uff0c\u5df2\u6709\u4e0d\u5c11\u6587\u737b\u53cd\u6620\uff0c\u96d6\u7136\u5169\u7a2e\u624b\u8853\u90fd\u80fd\u6cbb\u7642\u819d\u60a3\uff0c\u4f46\u5207\u9664\u90e8\u5206\u534a\u6708\u677f\u8f03\u5927\u53ef\u80fd\u5f15\u81f4\u819d\u95dc\u7bc0\u63d0\u65e9\u9000\u5316\u3002<\/p>\n<p>\u8853\u5f8c\u5fa9\u5eb7\u8a13\u7df4\u5f88\u91cd\u8981\uff0c\u4e00\u822c\u5206\u70ba4\u968e\u6bb5\uff0c\u6bcf\u968e\u6bb5\u9700\u6642\u56e0\u4eba\u800c\u7570\uff0c\u53d6\u6c7a\u65bc\u50b7\u60a3\u56b4\u91cd\u7a0b\u5ea6\u3001\u624b\u8853\u7a2e\u985e\u53ca\u60a3\u8005\u9ad4\u80fd\u689d\u4ef6\u7b49\u3002<\/p>\n<p>1. \u8853\u5f8c\u9996\u661f\u671f\u9700\u8981\u8f03\u591a\u4fdd\u8b77\uff0c\u53ea\u53ef\u4f5c\u7c21\u55ae\u5fa9\u5eb7\u904b\u52d5\uff0c\u4f8b\u5982\uff1a\u975c\u6b62\u8e6c\u817f\uff08static quad\uff09\u3001\u76f4\u8173\u62ac\u817f\uff08straight leg raise\uff09\u3001\u4f4e\u963b\u529b\u55ae\u8eca\u3001\u4e0b\u80a2\u62c9\u7b4b\u7b49\uff1b\u4fee\u88dc\u624b\u8853\u5f8c\u9700\u77ed\u66ab\u4f7f\u7528\u624b\u6756\u6b65\u884c\uff0c\u6e1b\u5c11\u819d\u90e8\u8ca0\u91cd\u3002\u9996\u661f\u671f\u76ee\u6a19\u70ba\u4fdd\u8b77\u60a3\u8655\u53ca\u7dad\u6301\u57fa\u672c\u808c\u8089\u6d3b\u52d5\u3002<\/p>\n<p>2. \u4e4b\u5f8c\u4e00\u661f\u671f\u53ef\u589e\u52a0\u808c\u8089\u8a13\u7df4\uff0c\u5982\u5fae\u8e72\u3001\u8e6c\u817f\u6a5f\uff08leg press\uff09\u3001\u5065\u8eab\u55ae\u8eca\u3001\u6b65\u59ff\u8a13\u7df4\uff0c\u591a\u4ee5\u8173\u8e0f\u5be6\u5730\u7684\u904b\u52d5\u70ba\u4e3b\uff0c\u52a0\u5f37\u95dc\u7bc0\u7684\u672c\u9ad4\u611f\u89ba\u3002<\/p>\n<p>3. \u7b2c\u4e09\u661f\u671f\u61c9\u5faa\u5e8f\u6f38\u9032\u5730\u52a0\u5f37\u5fa9\u5eb7\u904b\u52d5\uff0c\u5982\u9760\u7246\u7121\u5f71\u6ac8\u3001\u534a\u8e72\u3001\u6025\u6b65\u8d70\uff0c\u4e26\u52a0\u5165\u5e73\u8861\u8a13\u7df4\uff0c\u9032\u4e00\u6b65\u589e\u52a0\u95dc\u7bc0\u6d3b\u52d5\u5e45\u5ea6\u3001\u808c\u8089\u529b\u91cf\u53ca\u63a7\u5236\uff0c\u76ee\u6a19\u662f\u819d\u90e8\u6d3b\u52d5\u5e45\u5ea6\u53ca\u6b65\u59ff\u5982\u5e38\u3002<\/p>\n<p>4. \u6700\u5f8c\u662f\u904b\u52d5\u5c08\u9805\u8a13\u7df4\uff0c\u7269\u7406\u6cbb\u7642\u5e2b\u6309\u60a3\u8005\u9700\u6c42\u8a2d\u8a08\u8a13\u7df4\uff0c\u5167\u5bb9\u5ee3\u6cdb\uff0c\u53ef\u4ee5\u662f\u52a0\u6e1b\u901f\u8dd1\u6b65\u3001\u885d\u523a\u3001\u8df3\u8e8d\u3001\u529b\u91cf\u3001\u901f\u5ea6\u8a13\u7df4\u7b49\u3002<\/p>\n<p>\u9999\u6e2f\u4e2d\u83ef\u57fa\u7763\u6559\u9752\u5e74\u6703\u6709\u70ba\u904b\u52d5\u50b7\u60a3\u53ca\u8853\u5f8c\u5fa9\u5eb7\u4eba\u58eb\u800c\u8a2d\u7684\u7269\u7406\u6cbb\u7642\u670d\u52d9\uff0c\u67e5\u8a62\uff1a2783 3636<\/p>\n<p>\u6587\uff1a\u9ec3\u6109\u8c6a\uff08\u9999\u6e2f\u4e2d\u83ef\u57fa\u7763\u6559\u9752\u5e74\u6703\u4e00\u7d1a\u7269\u7406\u6cbb\u7642\u5e2b\uff09<\/p>\n<p>&nbsp;<\/p>\n<section class=\"widget_featured_posts\" style=\"margin-top: 50px;\">\n<h3 class=\"widget-title\" style=\"font-size: 23px; color: #188073;\">\u5c08\u984c\u7cfb\u5217\u6587\u7ae0<\/h3>\n<\/section>\n<ul class=\"lcp_catlist\" id=\"lcp_instance_0\"><li><a href=\"\/\/www.afterroberto.com\/%e7%97%9b%e7%97%87-%e8%82%8c%e8%82%89%e9%81%8e%e5%ba%a6%e4%bd%bf%e7%94%a8%e8%87%b4%e7%b7%8a%e7%b9%83%e6%89%8b%e8%82%98%e7%97%9b-%e5%8b%95%e4%bd%9c%e6%94%be%e9%ac%86%e5%89%8d%e8%87%82%e8%82%8c%e8%82%89\/\">\u3010\u75db\u75c7\u3011\u808c\u8089\u904e\u5ea6\u4f7f\u7528\u81f4\u7dca\u7e43\u624b\u8098\u75db \u7c21\u55ae\uff11\u500b\u52d5\u4f5c\u653e\u9b06\u524d\u81c2\u808c\u8089<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e3%80%90%e8%86%9d%e7%97%9b%e3%80%91%e7%9c%9f%e5%af%a6%e5%ae%a2%e6%88%b6%e5%8a%9b%e8%ad%89-%e6%a5%b5%e9%80%9f%e5%be%a1%e7%97%9b%e6%8a%80%e8%a1%93%e6%88%90%e6%95%88-%e7%99%82%e7%a8%8b%e5%be%8c%e8%bc%95\/\">\u3010\u819d\u75db\u3011\u771f\u5be6\u5ba2\u6236\u529b\u8b49 \u6975\u901f\u5fa1\u75db\u6280\u8853\u6210\u6548 \u7642\u7a0b\u5f8c\u8f15\u9b06\u884c\u5c71<\/a><\/li><li><a 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