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data-id=\"\/\/www.afterroberto.com\/%e6%9c%ac%e6%b8%af%e5%8d%81%e5%a4%a7%e7%99%8c%e7%97%87-%e4%b9%b3%e7%99%8c%e6%96%b0%e7%97%87%e8%b6%85%e8%b6%8a%e5%a4%a7%e8%85%b8%e7%99%8c%e4%bd%8d%e5%88%97%e7%ac%ac%e4%ba%8c-%e8%82%ba%e7%99%8c%e7%ba%8c\/\" rel=\"noreferrer noopener\">\u764c\u75c7<\/a>\u6cbb\u7642\u904e\u7a0b\u4e2d\uff0c\u626e\u6f14\u8209\u8db3\u8f15\u91cd\u7684\u89d2\u8272\u3002\u904b\u52d5\u5c0d\u7b2c\u4e09\u3001\u56db\u671f\u764c\u75c7\u60a3\u8005\u53ca\u5eb7\u5fa9\u8005\u5c24\u70ba\u91cd\u8981\u3002<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>1. \u7b2c\u4e09\u3001\u56db\u671f\u764c\u75c7\u60a3\u8005 \u52a0\u5f37\u9ad4\u80fd\u61c9\u4ed8\u6cbb\u7642\u671f\u526f\u4f5c\u7528<\/strong><br>\u65e9\u671f\u764c\u75c7\u5927\u591a\u4ee5\u6839\u6cbb\u624b\u8853\u70ba\u6cbb\u7642\u65b9\u5411\uff1b\u7b2c\u4e09\u3001\u56db\u671f\u60a3\u8005\u5247\u9700\u8981\u63a5\u53d7\u5176\u4ed6\u6cbb\u7642\uff0c\u4ee5\u6d88\u9664\u9ad4\u5167\u764c\u7d30\u80de\u3002\u826f\u597d\u9ad4\u80fd\u53ef\u5e6b\u52a9\u60a3\u8005\u61c9\u4ed8\u6cbb\u7642\u671f\u9593\u7684\u526f\u4f5c\u7528\uff0c\u8b93\u6574\u500b\u6cbb\u7642\u8b8a\u5f97\u9806\u5229\u3002<br><br><strong>2. \u60a3\u8005\u60a3\u808c\u5c11\u75c7\u6a5f\u7387\u8f03\u9ad8 \u963b\u529b\u8a13\u7df4\u63d0\u5347\u808c\u8089\u8cea\u91cf<\/strong><br>\u764c\u75c7\u60a3\u8005\u60a3\u808c\u5c11\u75c7\u6a5f\u7387\u6bd4\u4e00\u822c\u4eba\u9ad8\u3002\u808c\u5c11\u75c7\u662f\u6307\u96a8\u5e74\u7d00\u589e\u9577\uff0c\u808c\u8089\u8cea\u91cf\u6e1b\u5c11\uff0c\u808c\u8089\u529b\u91cf\u8207\u9ad4\u80fd\u8868\u73fe\u56e0\u800c\u4e0b\u964d\u3002\u764c\u75c7\u60a3\u8005\u9700\u63a5\u53d7\u9ad8\u5f3a\u5ea6\u6cbb\u7642\uff0c\u5316\u7642\u85e5\u7269\u7684\u526f\u4f5c\u7528\u4ee4\u98df\u617e\u964d\u4f4e\uff0c\u66f4\u5bb9\u6613\u51fa\u73fe\u8102\u80aa\u6d88\u8017\u548c\u86cb\u767d\u8cea\u6d41\u5931\uff0c\u52a0\u4e0a\u8eab\u9ad4\u865b\u5f31\u3001\u4e4f\u529b\uff0c\u6d3b\u52d5\u529b\u4e0b\u964d\u81f4\u808c\u8089\u6d41\u5931\u3002\u7814\u7a76\u767c\u73fe\u6709\u808c\u5c11\u75c7\u7684\u764c\u75c7\u75c5\u4eba\uff0c\u666e\u904d\u8f03\u591a\u51fa\u73fe\u66f4\u56b4\u91cd\u7684\u5316\u7642\u526f\u4f5c\u7528\uff0c\u5f71\u97ff\u5b58\u6d3b\u671f\u3002\u904b\u52d5\u8a13\u7df4\u662f\u5c0d\u6297\u808c\u5c11\u75c7\u6700\u6709\u6548\u65b9\u6cd5\u4e4b\u4e00\uff0c\u963b\u529b\u8a13\u7df4\u80fd\u8b93\u808c\u529b\u9032\u6b65\u53ca\u808c\u8089\u8cea\u91cf\u63d0\u5347\u3002<br><br><strong>3. \u6539\u5584\u751f\u6d3b\u7de9\u89e3\u4e0d\u9069 \u904b\u52d5\u52a9\u60a3\u8005\u6e1b\u5c11\u75b2\u52de\u611f<\/strong><br>\u4e0d\u5c11\u91ab\u5b78\u7814\u7a76\u8b49\u5be6\uff0c\u5728\u764c\u75c7\u6cbb\u7642\u524d\u5f8c\u6709\u9069\u91cf\u904b\u52d5\uff0c\u5c0d\u764c\u75c7\u76f8\u95dc\u7684\u75b2\u618a\u3001\u60c5\u7dd2\u3001\u8eab\u9ad4\u529f\u80fd\u7b49\u90fd\u6709\u83ab\u5927\u76ca\u8655\u3002\u6e2f\u5927\u91ab\u5b78\u9662\u8b77\u7406\u5b78\u9662\u65bc2018\u81f32022\u5e74\u671f\u9593\uff0c\u505a\u4e86\u4e00\u9805\u70ba\u671f4\u5e74\u7684\u8ffd\u8e64\u7814\u7a76\uff0c\u767c\u73fe\u5b9a\u671f\u800d\u592a\u6975\u6216\u505a\u5e36\u6c27\u904b\u52d5\u7684\u665a\u671f\u80ba\u764c\u60a3\u8005\uff0c\u5728\u7761\u7720\u8cea\u7d20\u3001\u5fc3\u7406\u5065\u5eb7\u3001\u8eab\u9ad4\u529f\u80fd\u7686\u6709\u6b63\u9762\u5f71\u97ff\uff0c\u75b2\u52de\u611f\u4e5f\u8f03\u5c0d\u7167\u7d44\u5c0f\uff0c\u60a3\u80051\u5e74\u5b58\u6d3b\u7387\u4ea6\u6709\u6240\u63d0\u5347\u3002\u904b\u52d5\u6bd4\u85e5\u7269\u66f4\u80fd\u5e6b\u52a9\u60a3\u8005\u6e1b\u5c11\u75b2\u52de\u611f\u3002<br><br><strong>4. \u9069\u91cf\u904b\u52d5 \u9810\u9632\u6dcb\u5df4\u6c34\u816b<\/strong><br>\u6709\u4e9b\u764c\u75c7\u60a3\u8005\u7684\u6dcb\u5df4\u7d50\u6703\u56e0\u624b\u8853\u88ab\u5207\u9664\uff0c\u6216\u53d7\u816b\u7624\u3001\u653e\u5c04\u6cbb\u7642\u5f71\u97ff\u3002\u9069\u7576\u904b\u52d5\u6709\u52a9\u6dcb\u5df4\u56de\u6d41\uff0c\u9810\u9632\u3001\u7de9\u89e3\u6dcb\u5df4\u6c34\u816b\u3002<br><br><strong>5. \u5eb7\u5fa9\u671f\u6301\u7e8c\u904b\u52d5 \u6e1b\u5fa9\u767c\u98a8\u96aa<\/strong><br>\u5728\u5eb7\u5fa9\u671f\u6301\u7e8c\u904b\u52d5\uff0c\u6709\u52a9\u964d\u4f4e\u764c\u75c7\u5fa9\u767c\u7387\uff0c\u4e26\u8b93\u60a3\u8005\u80fd\u66f4\u5feb\u53ca\u4ee5\u66f4\u597d\u7684\u72c0\u614b\u6062\u5fa9\u65e5\u5e38\u751f\u6d3b\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-cyan-bluish-gray-color has-alpha-channel-opacity has-cyan-bluish-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<p><\/p>\n\n\n\n<p>\u76f8\u95dc\u95b2\u8b80\uff1a<a href=\"\/\/www.afterroberto.com\/%e6%9c%ac%e6%b8%af%e5%8d%81%e5%a4%a7%e7%99%8c%e7%97%87-%e4%b9%b3%e7%99%8c%e6%96%b0%e7%97%87%e8%b6%85%e8%b6%8a%e5%a4%a7%e8%85%b8%e7%99%8c%e4%bd%8d%e5%88%97%e7%ac%ac%e4%ba%8c-%e8%82%ba%e7%99%8c%e7%ba%8c\/\" target=\"_blank\" data-type=\"link\" data-id=\"\/\/www.afterroberto.com\/%e6%9c%ac%e6%b8%af%e5%8d%81%e5%a4%a7%e7%99%8c%e7%97%87-%e4%b9%b3%e7%99%8c%e6%96%b0%e7%97%87%e8%b6%85%e8%b6%8a%e5%a4%a7%e8%85%b8%e7%99%8c%e4%bd%8d%e5%88%97%e7%ac%ac%e4%ba%8c-%e8%82%ba%e7%99%8c%e7%ba%8c\/\" rel=\"noreferrer noopener\">\u3010\u672c\u6e2f\u5341\u5927\u764c\u75c7\u3011\u4e73\u764c\u65b0\u75c7\u8d85\u8d8a\u5927\u8178\u764c\u4f4d\u5217\u7b2c\u4e8c \u80ba\u764c\u7e8c\u5c45\u9996<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-cyan-bluish-gray-color has-alpha-channel-opacity has-cyan-bluish-gray-background-color has-background is-style-wide\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4f9d\u75c5\u60c5\u8ddf\u91ab\u751f\u5546\u8b70\u5408\u9069\u904b\u52d5<\/h2>\n\n\n\n<p>\u4e00\u822c\u4eba\u8a8d\u70ba\u764c\u75c7\u60a3\u8005\u5728\u63a5\u53d7\u6cbb\u7642\u6642\uff0c\u61c9\u591a\u52a0\u4f11\u606f\uff0c\u6d88\u8017\u9ad4\u80fd\u7684\u904b\u52d5\u8981\u76e1\u91cf\u907f\u514d\u3002\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703\uff08American College of Sports Medicine\uff09\u5247\u5efa\u8b70\u764c\u75c7\u60a3\u8005\u548c\u5eb7\u5fa9\u8005\u505a\u4ee5\u4e0b\u904b\u52d5\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u4f38\u5c55\u904b\u52d5\uff1a<\/strong>\u53ef\u4ee5\u589e\u9032\u67d4\u8edf\u5ea6\uff0c\u6bcf\u5468\u6700\u5c112\u81f33\u6b21<\/li>\n\n\n\n<li><strong>\u963b\u529b\/\u91cd\u91cf\u904b\u52d5\uff1a<\/strong>\u6709\u52a9\u589e\u52a0\u808c\u8089\u529b\u91cf\uff0c\u5982\u8209\u555e\u9234\u6216\u6c34\u6a3d\u3001\u4f0f\u5730\u633a\u8eab\u3001\u4ef0\u81e5\u8d77\u5750\uff0c\u6bcf\u54682\u81f33\u6b21\uff0c\u5305\u62ec\u8a13\u7df4\u76ee\u6a19\u808c\u8089\u7fa4\uff0c\u53ef\u4ee5\u5148\u7531\u4f4e\u963b\u529b\u958b\u59cb<\/li>\n\n\n\n<li><strong>\u6709\u6c27\u904b\u52d5\uff1a<\/strong>\u63d0\u5347\u5fc3\u80ba\u8010\u529b\uff0c\u5982\u8d70\u8def\u3001\u592a\u6975\u62f3\u3001\u6162\u8dd1\u3001\u6e38\u6cf3\uff0c\u6bcf\u5468150\u5206\u9418\u4e2d\u5f37\u5ea6\u621670\u5206\u9418\u9ad8\u5f37\u5ea6\u904b\u52d5<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098-1024x682.webp 1024w,\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098-300x200.webp 300w,\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098-150x100.webp 150w,\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098-768x512.webp 768w,\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098-1024x682.jpg\" height=\"682\" width=\"1024\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098-1024x682.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098-300x200.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098-150x100.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098-768x512.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2024\/12\/pexels-daniel-reche-718241-3601098.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" class=\"wp-image-48592 sp-no-webp\" alt=\"\" fetchpriority=\"high\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">\u898f\u5f8b\u7684\u904b\u52d5\uff0c\u5982\u6162\u8dd1\u3001\u592a\u6975\u62f3\u3001\u8209\u555e\u9234\u7b49\uff0c\u5c0d\u7b2c\u4e09\u3001\u56db\u671f\u764c\u75c7\u60a3\u8005\u53ca\u5eb7\u5fa9\u8005\u5c24\u70ba\u91cd\u8981\u3002\uff08pexels)<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>\u5982\u764c\u75c7\u5eb7\u5fa9\u8005\u53ef\u4ee5\u6bcf\u5468\u505a150\u5206\u9418\u4e2d\u7b49\u5f37\u5ea6\u7684\u5fc3\u80ba\u529f\u80fd\u904b\u52d5\uff0c\u53e6\u52a0\u5169\u5929\u8ca0\u91cd\u904b\u52d5\u8a13\u7df4\uff0c\u5247\u66f4\u70ba\u7406\u60f3\u3002\u6b64\u5916\uff0c\u764c\u75c7\u75c5\u4eba\u548c\u5eb7\u5fa9\u8005\u61c9\u6309\u81ea\u5df1\u60c5\u51b5\uff0c\u8207\u91ab\u751f\u5546\u8b70\u5408\u9069\u904b\u52d5\uff0c\u76e1\u5feb\u5efa\u7acb\u6046\u5e38\u904b\u52d5\u7fd2\u6163\u3002\u5373\u4f7f\u6bcf\u5929\u53ea\u505a\u4e00\u9ede\u904b\u52d5\uff0c\u4e5f\u7e3d\u6bd4\u6c92\u6709\u7684\u597d\u3002\u525b\u958b\u59cb\u6642\uff0c\u4e0d\u5b9c\u64cd\u4e4b\u904e\u6025\uff0c\u5faa\u5e8f\u6f38\u9032\uff0c\u6309\u8eab\u9ad4\u60c5\u51b5\u800c\u8abf\u6574\u76ee\u6a19\u3002\u904b\u52d5\u7121\u8ad6\u5728\u9632\u764c\u3001\u63a5\u53d7\u764c\u75c7\u6cbb\u7642\u524d\u5f8c\u3001\u5eb7\u5fa9\u968e\u6bb5\u53ca\u63d0\u9ad8\u5b58\u6d3b\u7387\u7686\u6709\u4e00\u5b9a\u88e8\u76ca\u3002\u4e0d\u8981\u9072\u7591\uff0c\u73fe\u5728\u5c31\u958b\u59cb\u300c\u52d5\u300d\u8d77\u4f86\u5427\uff01<\/p>\n\n\n\n<hr 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title=\"\"><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u3010\u660e\u5831\u5c08\u8a0a\u3011\u8fd120\u5e74\uff0c\u764c\u75c7\u6cbb\u7642\u9032\u5165\u4e86\u4e00\u500b\u65b0\u91cc\u7a0b\u7891\uff0c\u7121\u8ad6\u662f\u50b3\u7d71\u5316\u5b78\u6cbb\u7642\u6216\u653e\u5c04\u6cbb\u7642\uff0c\u9084\u662f\u6a19\u9776\u85e5\u7269\u6216\u514d\u75ab\u7642\u6cd5\uff0c\u90fd\u53d6\u5f97\u4e86\u7a81\u7834\u9032\u5c55\u3002\u75c5\u4eba\u9664\u4e86\u7a4d\u6975\u6cbb\u7642\u3001\u5747\u8861\u98f2\u98df\uff0c\u9069\u91cf\u3001\u898f\u5f8b\u7684\u904b\u52d5\u5728\u6574\u500b\u764c\u75c7\u6cbb\u7642\u904e\u7a0b\u4e2d\uff0c\u626e\u6f14\u8209\u8db3\u8f15\u91cd\u7684\u89d2\u8272\u3002\u904b\u52d5\u5c0d\u7b2c\u4e09\u3001\u56db\u671f\u764c\u75c7\u60a3\u8005\u53ca\u5eb7\u5fa9\u8005\u5c24\u70ba\u91cd\u8981\u3002 1. \u7b2c\u4e09\u3001\u56db\u671f\u764c\u75c7\u60a3\u8005 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3. \u6539\u5584\u751f\u6d3b\u7de9\u89e3\u4e0d\u9069 \u904b\u52d5\u52a9\u60a3\u8005\u6e1b\u5c11\u75b2\u52de\u611f\u4e0d\u5c11\u91ab\u5b78\u7814\u7a76\u8b49\u5be6\uff0c\u5728\u764c\u75c7\u6cbb\u7642\u524d\u5f8c\u6709\u9069\u91cf\u904b\u52d5\uff0c\u5c0d\u764c\u75c7\u76f8\u95dc\u7684\u75b2\u618a\u3001\u60c5\u7dd2\u3001\u8eab\u9ad4\u529f\u80fd\u7b49\u90fd\u6709\u83ab\u5927\u76ca\u8655\u3002\u6e2f\u5927\u91ab\u5b78\u9662\u8b77\u7406\u5b78\u9662\u65bc2018\u81f32022\u5e74\u671f\u9593\uff0c\u505a\u4e86\u4e00\u9805\u70ba\u671f4\u5e74\u7684\u8ffd\u8e64\u7814\u7a76\uff0c\u767c\u73fe\u5b9a\u671f\u800d\u592a\u6975\u6216\u505a\u5e36\u6c27\u904b\u52d5\u7684\u665a\u671f\u80ba\u764c\u60a3\u8005\uff0c\u5728\u7761\u7720\u8cea\u7d20\u3001\u5fc3\u7406\u5065\u5eb7\u3001\u8eab\u9ad4\u529f\u80fd\u7686\u6709\u6b63\u9762\u5f71\u97ff\uff0c\u75b2\u52de\u611f\u4e5f\u8f03\u5c0d\u7167\u7d44\u5c0f\uff0c\u60a3\u80051\u5e74\u5b58\u6d3b\u7387\u4ea6\u6709\u6240\u63d0\u5347\u3002\u904b\u52d5\u6bd4\u85e5\u7269\u66f4\u80fd\u5e6b\u52a9\u60a3\u8005\u6e1b\u5c11\u75b2\u52de\u611f\u3002 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\u4e00\u822c\u4eba\u8a8d\u70ba\u764c\u75c7\u60a3\u8005\u5728\u63a5\u53d7\u6cbb\u7642\u6642\uff0c\u61c9\u591a\u52a0\u4f11\u606f\uff0c\u6d88\u8017\u9ad4\u80fd\u7684\u904b\u52d5\u8981\u76e1\u91cf\u907f\u514d\u3002\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703\uff08American College of Sports Medicine\uff09\u5247\u5efa\u8b70\u764c\u75c7\u60a3\u8005\u548c\u5eb7\u5fa9\u8005\u505a\u4ee5\u4e0b\u904b\u52d5\uff1a 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