{"id":5445,"date":"2016-09-06T00:00:00","date_gmt":"2016-09-05T16:00:00","guid":{"rendered":"\/\/www.afterroberto.com\/?guid=de3cf38cdfdc406b0fdf27b1b0e7c00b"},"modified":"2018-08-22T14:56:55","modified_gmt":"2018-08-22T06:56:55","slug":"%e7%b0%a1%e6%98%93%e7%89%887%e5%88%86%e9%90%98%e9%81%8b%e5%8b%95-%e6%93%8d%e8%82%8c%e5%bc%b7%e5%bf%83%e6%b6%88%e8%84%82","status":"publish","type":"post","link":"\/\/www.afterroberto.com\/%e7%b0%a1%e6%98%93%e7%89%887%e5%88%86%e9%90%98%e9%81%8b%e5%8b%95-%e6%93%8d%e8%82%8c%e5%bc%b7%e5%bf%83%e6%b6%88%e8%84%82\/","title":{"rendered":"\u3010\u9577\u8dd1\u5099\u6230\u3011\u7c21\u6613\u72487\u5206\u9418\u904b\u52d5 \u64cd\u808c+\u5f37\u5fc3+\u6d88\u8102"},"content":{"rendered":"<p>\u3010\u660e\u5831\u5c08\u8a0a\u3011\u597d\u591a\u4eba\u547b\u7121\u6642\u9593\u904b\u52d5\uff01\u8fd1\u5e74\u6d41\u884c\u76847\u5206\u9418\u904b\u52d5\uff087-minute 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Training\uff0c\u7c21\u7a31HIIT\uff09\u7684\u4e00\u7a2e\uff0c\u4ee5\u5f80\u5e38\u5728\u8ecd\u968a\u4e2d\u7528\u4f5c\u9ad4\u80fd\u8a13\u7df4\u3002\u300d\u4e00\u822c\u9032\u884c\u5e36\u6c27\u904b\u52d5\u6642\uff0c\u5fc3\u8df3\u7387\u5927\u6982\u7dad\u6301\u5728\u6700\u9ad8\u5fc3\u8df3\u7387\u768465\u81f380%\uff0c\u800c\u9ad8\u5f37\u5ea6\u904b\u52d5\u7684\u5fc3\u8df3\u7387\u5247\u9ad8\u905480\u81f390%\uff0c\u6b63\u56e0\u904b\u52d5\u5287\u70c8\u3001\u5fc3\u8df3\u7387\u9ad8\uff0c\u6240\u4ee5\u53ea\u80fd\u6301\u7e8c\u505a\u4e00\u6bb5\u77ed\u6642\u9593\u3002<\/p>\n<p>\u7136\u800c\uff0c\u4e0d\u5c11\u4eba\u611f\u52307\u5206\u9418\u904b\u52d5\u768412\u7d44\u52d5\u4f5c\u592a\u96e3\u505a\u800c\u537b\u6b65\u3002\u9ec3\u6f64\u658c\u89e3\u91cb\uff0c\u9019\u500b\u6a21\u5f0f\u53ea\u662f\u4e00\u500b\u7bc4\u4f8b\uff0c\u5404\u4eba\u53ef\u56e0\u61c9\u500b\u5225\u60c5\u51b5\uff0c\u96a8\u610f\u8abf\u7bc0\u53ca\u6539\u52d5\u3002\u4f8b\u5982\u53ef\u4f5c\u4ee5\u4e0b\u8abf\u7bc0\ufe55<\/p>\n<p>\u02d9\u52d5\u4f5c\ufe55\u6e1b\u53bb\u96e3\u5ea6\u8f03\u9ad8\u3001\u59ff\u52e2\u4e0a\u8981\u6c42\u8f03\u56b4\u8b39\u7684\u52d5\u4f5c\uff0c\u5982\u5e73\u677f\u652f\u6490\u3001\u4f0f\u5730\u8f49\u8eab\u548c\u5074\u8eab\u5e73\u677f\uff0c\u56e0\u59ff\u614b\u932f\u8aa4\uff0c\u808c\u8089\u6613\u53d7\u50b7\u53ca\u52de\u640d\uff0c\u5e38\u898b\u6703\u51fa\u73fe\u9838\u75db\u3001\u8170\u75db\u3002\u53ef\u81ea\u7531\u7d44\u5408\u5176\u4ed6\u96e3\u5ea6\u8f03\u4f4e\u7684\u52d5\u4f5c\uff0c\u4f8b\u5982\ufe55\u958b\u5408\u8df3\uff0c\u53ea\u9700\u5c07\u6574\u9ad4\u904b\u52d5\u6642\u9593\u6e4a\u59207\u5206\u9418\u4fbf\u53ef<\/p>\n<p>\u02d9\u6642\u9593\ufe55\u8abf\u7bc0\u904b\u52d5\u548c\u4f11\u606f\u7684\u6642\u9593\u6bd4\u4f8b\uff0c\u4f8b\u5982\u5c07\u6bcf\u7d44\u904b\u52d5\u6301\u7e8c\u6642\u9593\u6e1b\u81f325\u79d2\uff0c\u4f11\u606f\u6642\u9593\u589e\u81f315\u79d2<\/p>\n<p>\u02d9\u983b\u7387\ufe55\u8b1b\u6c42\u6b21\u6578\u7684\u52d5\u4f5c\uff0c30\u79d2\u5167\u4e00\u822c\u6703\u91cd\u8907\u505a20\u81f330\u6b21\uff0c\u4f46\u5982\u529b\u6709\u4e0d\u902e\uff0c\u53ef\u6e1b\u81f310\u81f320\u6b21\uff0c\u5c07\u983b\u7387\u6e1b\u6162<\/p>\n<p>\u9069\u61c9\u5f8c\uff0c4\u81f36\u661f\u671f\u5f8c\u53ef\u589e\u52a0\u5f37\u5ea6\u6216\u96e3\u5ea6\uff0c\u589e\u52a0\u6bcf\u7d44\u904b\u52d5\u6642\u9593\u3001\u91cd\u8907\u6b21\u6578\u7b49\uff0c\u751a\u81f3\u53ef\u81ea\u884c\u52a0\u63d2\u65b0\u7684\u52d5\u4f5c\u3002<\/p>\n<p>\u9ec3\u6f64\u658c\u8aaa\uff0c7\u5206\u9418\u904b\u52d5\u6709\u4ee5\u4e0b\u7279\u9ede\ufe55<\/p>\n<p>1. \u9593\u6b47\u6027<\/p>\n<p>12\u7d44\u52d5\u4f5c\uff0c\u6bcf\u7d44\u505a30\u79d2\u5f8c\uff0c\u4f11\u606f10\u79d2\uff0c\u518d\u505a\u63a5\u4e0b\u4f86\u7684\u52d5\u4f5c\u3002\u5176\u6a21\u5f0f\u985e\u4f3c\u9577\u8dd1\u904b\u52d5\u54e1\u7684\u9593\u6b47\u6027\u8a13\u7df4\uff0c\u5373\u5728\u9ad8\u901f\u7206\u767c\u4e00\u6bb5\u6642\u9593\u5f8c\uff0c\u4fbf\u6703\u9593\u6b47\u4f11\u606f\uff0c\u505c\u4e0b\u4f86\u6162\u901f\u8dd1\u6216\u6b65\u884c\uff0c\u7136\u5f8c\u518d\u9ad8\u901f\u8dd1\uff0c\u91cd\u8907\u4ea4\u66ff\u9032\u884c\u3002\u4f46\u662f\uff0c\u9593\u6b47\u4f11\u606f\u6642\uff0c\u5fcc\u7acb\u5373\u5750\u6216\u8eba\u4e0b\uff0c\u56e0\u808c\u8089\u5b8c\u5168\u4e0d\u52d5\uff0c\u4ee4\u5fc3\u8df3\u5ffd\u7136\u6025\u964d\uff0c\u4e00\u6642\u9593\u5fc3\u81df\u8ca0\u8377\u5927\u589e\u3002<\/p>\n<p>\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff0c\u53ef\u4ee5\u77ed\u6642\u9593\u6536\u5230\u904b\u52d5\u529f\u6548\uff0c\u800c\u9593\u6b47\u6027\u4f11\u606f\uff0c\u4ee4\u505a\u4e0b\u4e00\u7d44\u9805\u76ee\u6642\u4fdd\u6301\u904b\u52d5\u8868\u73fe\u3002<\/p>\n<p>\u300c\u5f8c\u71c3\u6548\u61c9\u300d24\u5c0f\u6642\u6301\u7e8c\u6d88\u8102<\/p>\n<p>2. \u904b\u52d5\u5f8c\u7e7c\u7e8c\u6d88\u8102<\/p>\n<p>7\u5206\u9418\u904b\u52d5\u7684\u904b\u52d5\u91cf\uff0c\u5927\u6982\u7b49\u65bc\u8dd1\u6b6530\u5206\u9418\uff0c\u5176\u9593\u6d88\u8017\u7684\u71b1\u91cf\u4e0d\u6703\u592a\u591a\uff0c\u5be6\u969b\u6578\u5b57\u4e26\u6c92\u6709\u4eba\u8a08\u7b97\u904e\uff0c\u4f46\u7279\u5225\u4e4b\u8655\u662f\uff0c\u904b\u52d5\u5f8c\u6709\u300c\u5f8c\u71c3\u6548\u61c9\u300d\uff08After burn effect\uff09\u3002\u5373\u9664\u4e86\u7576\u4e0b7\u5206\u9418\u6703\u6d88\u8017\u71b1\u91cf\uff0c\u904b\u52d5\u5f8c24\u5c0f\u6642\u5167\uff0c\u8eab\u9ad4\u7684\u57fa\u790e\u65b0\u9673\u4ee3\u8b1d\u7387\u6703\u6bd4\u6b63\u5e38\u63d0\u9ad8\u7d0410%\uff0c\u5373\u4f7f\u7fcc\u65e5\u6c92\u6709\u505a\u904b\u52d5\uff0c\u6d88\u8017\u7684\u71b1\u91cf\u4ecd\u6703\u6bd4\u5e73\u6642\u591a\u3002\u539f\u7406\u662f\u56e0\u904b\u52d5\u904e\u7a0b\u4ee4\u808c\u8089\u6709\u8f15\u5fae\u5275\u50b7\uff0c\u8eab\u9ad4\u9700\u904b\u7528\u5f88\u591a\u80fd\u91cf\uff0c\u4fee\u88dc\u53d7\u50b7\u7d44\u7e54\u4f86\u88fd\u9020\u808c\u8089\u3002<\/p>\n<p>3. 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\u9ad4\u80fd\u8a13\u7df4<\/p>\n<p>7\u5206\u9418\u904b\u52d5\uff0c\u9664\u4e86\u53ef\u5728\u6c92\u6709\u5145\u8db3\u6642\u9593\u904b\u52d5\u7684\u65e5\u5b50\uff0c\u4f5c\u70ba\u7576\u65e5\u7684\u904b\u52d5\uff0c\u4ea6\u53ef\u5728\u9032\u884c\u4e3b\u9805\u904b\u52d5\uff08\u4f8b\u5982\u8dd1\u6b65\u3001\u6025\u6b65\u884c30\u5206\u9418\uff09\u5f8c\uff0c\u7528\u4f5c\u9ad4\u80fd\u8a13\u7df4\u3002<\/p>\n<p>\u5e73\u65e5\u6709\u904b\u52d5\u7fd2\u6163\uff0c\u4e00\u661f\u671f\u53ef\u505a3\u81f35\u5929\uff1b\u4f46\u4e0d\u5b9c\u6bcf\u65e5\u505a\uff0c\u8b93\u808c\u8089\u6709\u9069\u7576\u4f11\u606f\u3002<\/p>\n<p>\u4e0d\u904e\uff0c\u6c92\u6709\u904b\u52d5\u7fd2\u6163\u7684\u4eba\u58eb\uff0c\u56e0\u9ad4\u80fd\u53ca\u808c\u529b\u592a\u5f31\uff0c\u6613\u62c9\u50b7\u3001\u626d\u50b7\u808c\u8089\uff0c\u5373\u4f7f\u8f03\u7c21\u55ae\u76847\u5206\u9418\u904b\u52d5\u5165\u9580\u7248\u4ea6\u672a\u5fc5\u9069\u5408\uff0c\u53cd\u800c\u61c9\u5148\u505a\u5e36\u6c27\u904b\u52d5\uff0c\u8b93\u8eab\u9ad4\u6162\u6162\u9069\u61c9\u3002<\/p>\n<p>\u6587\uff1a\u5433\u7a4e\u6e58<\/p>\n<p>\u5716\uff1a\u9ec3\u5fd7\u6771<\/p>\n<p>\u7de8\u8f2f\uff1a\u9ad8\u5353\u6021<\/p>\n<p><a href=\"mailto:feature@mingpao.com\">feature@mingpao.com<\/a><\/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\/%e3%80%90%e9%95%b7%e8%b7%91%e5%82%99%e6%88%b0%e3%80%91%e8%ad%9a%e8%ab%87%e5%81%a5%e5%ba%b7%ef%bc%9a%e6%97%a5%e8%a1%8c%e4%b8%80%e8%90%ac%e6%ad%a5-%e5%a5%bd%e9%81%8e%e8%b7%91%e9%a6%ac%e6%8b%89%e6%9d%be\/\">\u3010\u9577\u8dd1\u5099\u6230\u3011\u8b5a\u8ac7\u5065\u5eb7\uff1a\u65e5\u884c\u4e00\u842c\u6b65 \u597d\u904e\u8dd1\u99ac\u62c9\u677e<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e5%91%a8%e6%97%a5%e6%b8%a3%e9%a6%ac-%e6%96%99%e6%b0%a3%e6%ba%ab%e6%bf%95%e5%ba%a6%e6%b1%a1%e6%9f%93%e3%80%8c%e4%b8%89%e9%ab%98%e3%80%8d\/\">\u3010\u9577\u8dd1\u5099\u6230\u3011\u5468\u65e5\u6e23\u99ac \u6599\u6c23\u6eab\u6fd5\u5ea6\u6c61\u67d3\u300c\u4e09\u9ad8\u300d<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e3%80%90%e9%95%b7%e8%b7%91%e5%82%99%e6%88%b0%e3%80%91%e6%b8%a3%e9%a6%ac%e5%82%99%e6%88%b0-%e7%89%a9%e7%90%86%e6%b2%bb%e7%99%82%e5%b8%ab%e6%95%99%e8%b7%af-%e8%b3%bd%e5%89%8d%e7%86%b1%e8%ba%ab%e3%80%8c\/\">\u3010\u6709\u7247\uff1a\u9577\u8dd1\u5099\u6230\u3011\u6e23\u99ac\u5099\u6230 \u7269\u7406\u6cbb\u7642\u5e2b\u6559\u8def \u8cfd\u524d\u71b1\u8eab\u300c\u626e\u8dd1\u300d\u66f4\u6709\u6548<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e3%80%90%e9%95%b7%e8%b7%91%e5%82%99%e6%88%b0%e3%80%91%e9%a3%b2%e9%a3%9f%e8%b2%bc%e5%a3%ab%ef%b9%95%e8%b3%bd%e5%89%8d%e6%88%92%e9%ab%98%e7%ba%96-%e8%b3%bd%e5%be%8c%e5%bf%8c%e5%a4%a7%e9%a4%90\/\">\u3010\u9577\u8dd1\u5099\u6230\u3011\u98f2\u98df\u8cbc\u58eb\ufe55\u8cfd\u524d\u6212\u9ad8\u7e96 \u8cfd\u5f8c\u5fcc\u5927\u9910<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e6%96%b0%e6%89%8b%e8%b7%91%e5%b1%b1%e9%98%b2%e5%82%b7-%e6%93%8d%e8%85%bf%e8%82%8c%e7%b7%b4%e5%b9%b3%e8%a1%a1\/\">\u3010\u6709\u7247\uff1a\u9577\u8dd1\u5099\u6230\u3011\u65b0\u624b\u8dd1\u5c71\u9632\u50b7 \u64cd\u817f\u808c\u7df4\u5e73\u8861<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e3%80%90%e9%81%8b%e5%8b%95%e6%b6%88%e9%96%92%e3%80%91%e3%80%8c%e5%8d%8a%e5%9c%93%e7%90%83%e3%80%8d%e6%90%a3%e7%94%a9%e8%86%9d%e7%97%9b%e8%b7%91%e5%be%97%e6%a8%82\/\">\u3010\u9577\u8dd1\u5099\u6230\u3011\u300c\u534a\u5713\u7403\u300d\u6423\u7529\u819d\u75db\u8dd1\u5f97\u6a02<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e6%b8%a3%e9%a6%ac4%e5%a4%a9%e5%89%8d%e5%84%b2%e6%bb%bf%e8%82%9d%e9%86%a3%e8%bf%8e%e6%88%b0\/\">\u3010\u9577\u8dd1\u5099\u6230\u3011\u6e23\u99ac4\u5929\u524d\u5132\u6eff\u809d\u91a3\u8fce\u6230<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e5%82%99%e6%88%b0%e9%8c%a6%e5%9b%8a%ef%bc%9a%e6%af%94%e8%b3%bd%e7%95%b6%e6%97%a5%e6%97%a9%e9%a4%90%e4%b8%80%e5%ae%9a%e8%a6%81%e5%90%83\/\">\u3010\u9577\u8dd1\u5099\u6230\u3011\u5099\u6230\u9326\u56ca\uff1a\u6bd4\u8cfd\u7576\u65e5\u65e9\u9910\u4e00\u5b9a\u8981\u5403<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e7%b7%b4%e9%a6%ac%e6%8b%89%e6%9d%be%e8%86%9d%e7%97%9b%e8%a6%81%e8%ad%98%e5%81%9c-%e6%96%b0%e6%89%8b%e4%b8%80%e5%91%a8%e9%99%90%e5%85%a9%e8%b7%91-%e4%bc%b8%e5%b1%95%ef%bc%8b%e6%93%8d%e8%82%8c\/\">\u3010\u9577\u8dd1\u5099\u6230\u3011\u7df4\u99ac\u62c9\u677e\u819d\u75db\u8981\u8b58\u505c \u65b0\u624b\u4e00\u5468\u9650\u5169\u8dd1  \u4f38\u5c55\uff0b\u64cd\u808c\u9632\u518d\u50b7<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e9%95%b7%e8%b7%91%e8%b0%b7%e5%87%ba%e8%a0%b1%e6%83%91%e5%bf%83%e7%97%85-%e5%88%9d%e6%88%b0%e9%81%8e%e9%97%9c-%e5%86%8d%e6%88%b0%e6%94%9e%e5%91%bd\/\">\u3010\u6709\u7247\uff1a\u9577\u8dd1\u5099\u6230\u3011\u9577\u8dd1\u8c37\u51fa\u8831\u60d1\u5fc3\u75c5 \u521d\u6230\u904e\u95dc \u518d\u6230\u651e\u547d<\/a><\/li><\/ul>\n<p><inline>\/\/www.afterroberto.com\/wp-content\/uploads\/2017\/07\/20160906vu015.jpg;https:\/\/health2.mingpao.com\/ftp\/Health2\/20160906\/leisure\/_06vu201.jpg\uff08\u5716\uff1a\u9ec3\u5fd7\u6771\uff09;<\/inline><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#12304;&#26126;&#22577;&#23560;&#35338;&#12305;&#22909;&#22810;&#20154;&#21627;&#28961;&#26178;&#38291;&#36939;&#21205;&#65281;&#36817;&#24180;&#27969;&#34892;&#30340;7&#20998;&#37912;&#36939;&#21205;&#65288;7-minute Workout&#65289;&#65292;7&#20998;&#37912;&#20839;&#32244;&#21243;&#32908;&#32905;&#12289;&#24515;&#32954;&#21151;&#33021;&#65292;&#36939;&#21205;&#24460;24&#23567;&#26178;&#20173;&#26377;&#21161;&#28040;&#33026;&#12290;<\/p>\n<p>&#19981;&#36942;&#65292;&#30070;&#20013;&#35201;&#23494;&#38598;&#24335;&#20570;&#25484;&#19978;&#22739;&#12289;&#25458;&#33145;&#12289;&#24179;&#26495;&#25903;&#25744;&#31561;&#21205;&#20316;&#65292;&#19981;&#23569;&#20154;&#35258;&#24471;&#22826;&#21127;&#28872;&#23601;&#25171;&#36864;&#22530;&#40723;&#12290;&#35387;&#20874;&#29289;&#29702;&#27835;&#30274;&#24107;&#31934;&#36984;&#38627;&#24230;&#36611;&#20302;&#30340;&#21205;&#20316;&#65292;&#26041;&#20415;&#20837;&#38272;&#12290;<\/p>\n<p>&#24537;&#65292;&#19981;&#20877;&#26159;&#20511;&#21475;&#65281;<\/p>\n<p>&#12300;7&#20998;&#37912;&#36939;&#21205;&#65292;&#36817;&#24190;&#24180;&#22312;&#22806;&#22283;&#38750;&#24120;&#27969;&#34892;&#65292;&#22909;&#34389;&#26159;&#24947;&#26178;&#38291;&#12289;&#24947;&#22320;&#26041;&#65292;&#20006;&#21487;&#21516;&#26178;&#26377;&#21161;&#35347;&#32244;&#24515;&#32954;&#21151;&#33021;&#12289;&#32908;&#32905;&#21147;&#37327;&#12289;&#28040;&#32791;&#33026;&#32938;&#65292;&#36969;&#21512;&#24537;&#30860;&#12289;&#23569;&#26178;&#38291;&#20570;&#36939;&#21205;&#30340;&#20154;&#22763;&#12290;&#12301;&#35387;&#20874;&#29289;&#29702;&#27835;&#30274;&#24107;&#40643;&#28516;&#25996;&#35498;&#12290;<\/p>\n<p>7&#20998;&#37912;&#36939;&#21205;&#21253;&#25324;&#20197;&#19979;12&#32068;&#21205;&#20316;&#65109;&#38283;&#21512;&#36339;&#65288;Jumping Jacks&#65289;&#12289;&#28961;&#24433;&#27336;&#65288;Wall Sit&#65289;&#12289;&#25484;&#19978;&#22739;&#65288;Push-up&#65289;&#12289;&#25458;&#33145;&#65288;Abdominal Crunch&#65289;&#12289;&#36367;&#21488;&#38542;&#65288;Step-up Onto Chair&#65289;&#12289;&#28145;&#36466;&#65288;Squat&#65289;&#12289;&#23624;&#33218;&#25903;&#25744;&#65288;Triceps Dip On Chair&#65289;&#12289;&#24179;&#26495;&#25903;&#25744;&#65288;Plank&#65289;&#12289;&#21407;&#22320;&#25552;&#33181;&#36305;&#65288;High Knees Running In Place&#65289;&#12289; &#24339;&#27493;&#65288;Lunge&#65289;&#12289;&#20239;&#22320;&#36681;&#36523;&#65288;Push-up And Rotation&#65289;&#21644;&#20596;&#36523;&#24179;&#26495;&#65288;Side Plank&#65289;&#12290;<\/p>\n<p>&#21487;&#25353;&#31243;&#24230;&#35519;&#31680;&#21205;&#20316;&#12289;&#38971;&#29575;<\/p>\n<p>&#19981;&#23569;&#20154;&#36074;&#30097;&#65292;&#36939;&#21205;&#26178;&#38291;&#26997;&#30701;&#65292;&#21371;&#20855;&#20633;&#22810;&#31278;&#21151;&#25928;&#65292;&#19990;&#19978;&#30495;&#26377;&#22914;&#27492;&#12300;&#25269;&#20570;&#12301;&#30340;&#36939;&#21205;&#65311;&#40643;&#28516;&#25996;&#35498;&#65109;&#12300;&#26159;&#65292;&#22240;&#28858;7&#20998;&#37912;&#36939;&#21205;&#23660;&#39640;&#24375;&#24230;&#38291;&#27463;&#35347;&#32244;&#65288;High Intensity Interval Training&#65292;&#31777;&#31281;HIIT&#65289;&#30340;&#19968;&#31278;&#65292;&#20197;&#24448;&#24120;&#22312;&#36557;&#38538;&#20013;&#29992;&#20316;&#39636;&#33021;&#35347;&#32244;&#12290;&#12301;&#19968;&#33324;&#36914;&#34892;&#24118;&#27687;&#36939;&#21205;&#26178;&#65292;&#24515;&#36339;&#29575;&#22823;&#27010;&#32173;&#25345;&#22312;&#26368;&#39640;&#24515;&#36339;&#29575;&#30340;65&#33267;80%&#65292;&#32780;&#39640;&#24375;&#24230;&#36939;&#21205;&#30340;&#24515;&#36339;&#29575;&#21063;&#39640;&#36948;80&#33267;90%&#65292;&#27491;&#22240;&#36939;&#21205;&#21127;&#28872;&#12289;&#24515;&#36339;&#29575;&#39640;&#65292;&#25152;&#20197;&#21482;&#33021;&#25345;&#32396;&#20570;&#19968;&#27573;&#30701;&#26178;&#38291;&#12290;<\/p>\n<p>&#28982;&#32780;&#65292;&#19981;&#23569;&#20154;&#24863;&#21040;7&#20998;&#37912;&#36939;&#21205;&#30340;12&#32068;&#21205;&#20316;&#22826;&#38627;&#20570;&#32780;&#21371;&#27493;&#12290;&#40643;&#28516;&#25996;&#35299;&#37323;&#65292;&#36889;&#20491;&#27169;&#24335;&#21482;&#26159;&#19968;&#20491;&#31684;&#20363;&#65292;&#21508;&#20154;&#21487;&#22240;&#25033;&#20491;&#21029;&#24773;&#20917;&#65292;&#38568;&#24847;&#35519;&#31680;&#21450;&#25913;&#21205;&#12290;&#20363;&#22914;&#21487;&#20316;&#20197;&#19979;&#35519;&#31680;&#65109;<\/p>\n<p>&#729;&#21205;&#20316;&#65109;&#28187;&#21435;&#38627;&#24230;&#36611;&#39640;&#12289;&#23039;&#21218;&#19978;&#35201;&#27714;&#36611;&#22196;&#35641;&#30340;&#21205;&#20316;&#65292;&#22914;&#24179;&#26495;&#25903;&#25744;&#12289;&#20239;&#22320;&#36681;&#36523;&#21644;&#20596;&#36523;&#24179;&#26495;&#65292;&#22240;&#23039;&#24907;&#37679;&#35492;&#65292;&#32908;&#32905;&#26131;&#21463;&#20663;&#21450;&#21214;&#25613;&#65292;&#24120;&#35211;&#26371;&#20986;&#29694;&#38968;&#30171;&#12289;&#33136;&#30171;&#12290;&#21487;&#33258;&#30001;&#32068;&#21512;&#20854;&#20182;&#38627;&#24230;&#36611;&#20302;&#30340;&#21205;&#20316;&#65292;&#20363;&#22914;&#65109;&#38283;&#21512;&#36339;&#65292;&#21482;&#38656;&#23559;&#25972;&#39636;&#36939;&#21205;&#26178;&#38291;&#28234;&#22816;7&#20998;&#37912;&#20415;&#21487;<\/p>\n<p>&#729;&#26178;&#38291;&#65109;&#35519;&#31680;&#36939;&#21205;&#21644;&#20241;&#24687;&#30340;&#26178;&#38291;&#27604;&#20363;&#65292;&#20363;&#22914;&#23559;&#27599;&#32068;&#36939;&#21205;&#25345;&#32396;&#26178;&#38291;&#28187;&#33267;25&#31186;&#65292;&#20241;&#24687;&#26178;&#38291;&#22686;&#33267;15&#31186;<\/p>\n<p>&#729;&#38971;&#29575;&#65109;&#35611;&#27714;&#27425;&#25976;&#30340;&#21205;&#20316;&#65292;30&#31186;&#20839;&#19968;&#33324;&#26371;&#37325;&#35079;&#20570;20&#33267;30&#27425;&#65292;&#20294;&#22914;&#21147;&#26377;&#19981;&#36910;&#65292;&#21487;&#28187;&#33267;10&#33267;20&#27425;&#65292;&#23559;&#38971;&#29575;&#28187;&#24930;<\/p>\n<p>&#36969;&#25033;&#24460;&#65292;4&#33267;6&#26143;&#26399;&#24460;&#21487;&#22686;&#21152;&#24375;&#24230;&#25110;&#38627;&#24230;&#65292;&#22686;&#21152;&#27599;&#32068;&#36939;&#21205;&#26178;&#38291;&#12289;&#37325;&#35079;&#27425;&#25976;&#31561;&#65292;&#29978;&#33267;&#21487;&#33258;&#34892;&#21152;&#25554;&#26032;&#30340;&#21205;&#20316;&#12290;<\/p>\n<p>&#40643;&#28516;&#25996;&#35498;&#65292;7&#20998;&#37912;&#36939;&#21205;&#26377;&#20197;&#19979;&#29305;&#40670;&#65109;<\/p>\n<p>1. &#38291;&#27463;&#24615;<\/p>\n<p>12&#32068;&#21205;&#20316;&#65292;&#27599;&#32068;&#20570;30&#31186;&#24460;&#65292;&#20241;&#24687;10&#31186;&#65292;&#20877;&#20570;&#25509;&#19979;&#20358;&#30340;&#21205;&#20316;&#12290;&#20854;&#27169;&#24335;&#39006;&#20284;&#38263;&#36305;&#36939;&#21205;&#21729;&#30340;&#38291;&#27463;&#24615;&#35347;&#32244;&#65292;&#21363;&#22312;&#39640;&#36895;&#29190;&#30332;&#19968;&#27573;&#26178;&#38291;&#24460;&#65292;&#20415;&#26371;&#38291;&#27463;&#20241;&#24687;&#65292;&#20572;&#19979;&#20358;&#24930;&#36895;&#36305;&#25110;&#27493;&#34892;&#65292;&#28982;&#24460;&#20877;&#39640;&#36895;&#36305;&#65292;&#37325;&#35079;&#20132;&#26367;&#36914;&#34892;&#12290;&#20294;&#26159;&#65292;&#38291;&#27463;&#20241;&#24687;&#26178;&#65292;&#24524;&#31435;&#21363;&#22352;&#25110;&#36538;&#19979;&#65292;&#22240;&#32908;&#32905;&#23436;&#20840;&#19981;&#21205;&#65292;&#20196;&#24515;&#36339;&#24573;&#28982;&#24613;&#38477;&#65292;&#19968;&#26178;&#38291;&#24515;&#33247;&#36000;&#33655;&#22823;&#22686;&#12290;<\/p>\n<p>&#39640;&#24375;&#24230;&#38291;&#27463;&#35347;&#32244;&#65292;&#21487;&#20197;&#30701;&#26178;&#38291;&#25910;&#21040;&#36939;&#21205;&#21151;&#25928;&#65292;&#32780;&#38291;&#27463;&#24615;&#20241;&#24687;&#65292;&#20196;&#20570;&#19979;&#19968;&#32068;&#38917;&#30446;&#26178;&#20445;&#25345;&#36939;&#21205;&#34920;&#29694;&#12290;<\/p>\n<p>&#12300;&#24460;&#29123;&#25928;&#25033;&#12301;24&#23567;&#26178;&#25345;&#32396;&#28040;&#33026;<\/p>\n<p>2. &#36939;&#21205;&#24460;&#32380;&#32396;&#28040;&#33026;<\/p>\n<p>7&#20998;&#37912;&#36939;&#21205;&#30340;&#36939;&#21205;&#37327;&#65292;&#22823;&#27010;&#31561;&#26044;&#36305;&#27493;30&#20998;&#37912;&#65292;&#20854;&#38291;&#28040;&#32791;&#30340;&#29105;&#37327;&#19981;&#26371;&#22826;&#22810;&#65292;&#23526;&#38555;&#25976;&#23383;&#20006;&#27794;&#26377;&#20154;&#35336;&#31639;&#36942;&#65292;&#20294;&#29305;&#21029;&#20043;&#34389;&#26159;&#65292;&#36939;&#21205;&#24460;&#26377;&#12300;&#24460;&#29123;&#25928;&#25033;&#12301;&#65288;After burn effect&#65289;&#12290;&#21363;&#38500;&#20102;&#30070;&#19979;7&#20998;&#37912;&#26371;&#28040;&#32791;&#29105;&#37327;&#65292;&#36939;&#21205;&#24460;24&#23567;&#26178;&#20839;&#65292;&#36523;&#39636;&#30340;&#22522;&#30990;&#26032;&#38515;&#20195;&#35613;&#29575;&#26371;&#27604;&#27491;&#24120;&#25552;&#39640;&#32004;10%&#65292;&#21363;&#20351;&#32716;&#26085;&#27794;&#26377;&#20570;&#36939;&#21205;&#65292;&#28040;&#32791;&#30340;&#29105;&#37327;&#20173;&#26371;&#27604;&#24179;&#26178;&#22810;&#12290;&#21407;&#29702;&#26159;&#22240;&#36939;&#21205;&#36942;&#31243;&#20196;&#32908;&#32905;&#26377;&#36629;&#24494;&#21109;&#20663;&#65292;&#36523;&#39636;&#38656;&#36939;&#29992;&#24456;&#22810;&#33021;&#37327;&#65292;&#20462;&#35036;&#21463;&#20663;&#32068;&#32340;&#20358;&#35069;&#36896;&#32908;&#32905;&#12290;<\/p>\n<p>3. 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