{"id":402,"date":"2016-04-08T18:15:34","date_gmt":"2016-04-08T10:15:34","guid":{"rendered":"http:\/\/tccho.wingzero.tw\/?p=402"},"modified":"2016-04-08T18:15:34","modified_gmt":"2016-04-08T10:15:34","slug":"%e6%83%b3%e7%95%b6%e8%b6%85%e7%b4%9a%e8%8b%b1%e9%9b%84%ef%bc%9f43%e6%ad%b2%e8%80%81%e8%9d%99%e8%9d%a0%e9%9d%a0%e5%81%a5%e9%ab%94%e8%a7%a3%e7%ad%94%e5%9b%9e%e6%98%a5-%e8%9d%99%e8%9d%a0%e4%bf%a0","status":"publish","type":"post","link":"https:\/\/tccho.wingzero.tw\/?p=402","title":{"rendered":"\u60f3\u7576\u8d85\u7d1a\u82f1\u96c4\uff1f43\u6b72\u8001\u8759\u8760\u9760\u5065\u9ad4\u89e3\u7b54\u56de\u6625 \u00a0(\u8759\u8760\u4fe0\u7bc7)"},"content":{"rendered":"

<\/h2>\n
\"image\"<\/figure>\n

\u4e0a\u56de\u6211\u5011\u4ecb\u7d39\u4e86\u92fc\u9435\u4e4b\u8ec0\uff0c\u65b0\u8d85\u4eba\u4ea8\u5229\u00b7\u5361\u7dad\u723e\u7684\u5065\u8eab\u89e3\u7b54\uff0c\u9019\u4e00\u96c6\u8b93\u6211\u5011\u4f86\u770b\u770b\u73ed\u2027\u827e\u4f5b\u5217\u514b(Ben Affleck)\u7684\u5427\u3002\u9019\u4f4d\u4e2d\u5e74\u63a5\u6f14\u65b0\u4efb\u8759\u8760\u4fe0\uff0c\u53c8\u66fe\u7d93\u6709\u8eab\u6750\u8d70\u6a23\u6b77\u53f2\u7684\u7537\u661f\uff0c\u5982\u4f55\u5728\u56db\u500b\u6708\u5167\u6e1b\u5c11\u8d05\u8089\uff0c\u7cbe\u5be6\u9ad4\u614b\uff0c\u589e\u52a0 11 \u516c\u65a4\u808c\u8089\u91cf\u7684Wholesome solutions\u3002<\/span><\/p>\n

<\/span><\/p>\n


\n<\/b>\u8001\u800c\u5f4c\u5805 \u4e2d\u5e74\u8759\u8760\u4fe0\u7684 Wholesome solutions<\/b><\/b><\/span><\/h2>\n

\u6211\u5011\u5728\u524d\u6587\u770b\u5230 33 \u6b72\u7684\u4ea8\u5229\u00b7\u5361\u7dad\u723e\uff0c\u5c1a\u4e14\u70ba\u8d85\u4eba\u96fb\u5f71\u56b4\u683c\u935b\u934a\uff1b\u6bd4\u4ed6\u5927\u5341\u6b72\u53c8\u66fe\u6709\u300a\u591c\u9b54\u4fe0\u300b\u96fb\u5f71\u5931\u6557\u7684\u9ed1\u6b77\u53f2\u3001\u5e74\u9f61\u5df2\u5165\u4e2d\u5e74\u7684\u73ed\u00b7\u827e\u4f5b\u5217\u514b\uff0c\u63a5\u6f14\u65b0\u79d1\u8759\u8760\u4fe0\u662f\u4e00\u9805\u66f4\u70ba\u56b4\u5cfb\u7684\u6311\u6230\u3002\u4ed6\u80fd\u5426\u8a6e\u91cb\u8759\u8760\u4fe0\u6df1\u6c89\u800c\u6709\u500b\u6027\u7684\u89d2\u8272\u9b45\u529b\uff1f\u4ed6\u6709\u7121\u82f1\u96c4\u6253\u64ca\u72af\u7f6a\u6240\u61c9\u5177\u5099\u7684\u6975\u9650\u8089\u9ad4\uff0c\u6240\u6709\u5f71\u8ff7\u90fd\u5e36\u8457\u61f7\u7591\u7b49\u8457\u770b\u3002<\/span><\/p>\n

\u300a\u8759\u8760\u4fe0\u5c0d\u8d85\u4eba\uff1a\u6b63\u7fa9\u66d9\u5149\u300b\u5287\u4e2d\u7684\u8759\u8760\u4fe0\u5c0d\u8d85\u4eba\u6709\u8aa4\u89e3\u3001\u6392\u65a5\uff0c\u4f46\u5728\u6232\u5916\uff0c\u73ed\u00b7\u827e\u4f5b\u5217\u514b\u53ef\u5f97\u5148\u5411\u4ea8\u5229\u53d6\u7d93\uff0c\u8001\u73ed\u82b1\u4e86\u4e00\u5e74\u7684\u6642\u9593\u8ddf\u96a8\u4ea8\u5229\u00b7\u5361\u7dad\u723e\u9032\u884c\u9ad4\u80fd\u8a13\u7df4\uff0c\u7531\u6b64\u53ef\u898b\u4ed6\u591a\u9ebc\u770b\u91cd\u8759\u8760\u4fe0\u7684\u8a6e\u91cb\uff0c\u7562\u7adf\u8981\u4ee5\u4eba\u985e\u8840\u8089\u4e4b\u8ec0\uff0c\u9054\u5230\u98db\u7c37\u8d70\u58c1\u3001\u6253\u64ca\u72af\u7f6a\uff0c\u6c92\u6709\u4e00\u8eab\u6a6b\u7df4\u7684\u8089\u9ad4\uff0c\u4e0d\u53ef\u80fd\u80a9\u8ca0\u9ed1\u6697\u9a0e\u58eb\u7684\u91cd\u4efb\u3002<\/span><\/p>\n

\"\"<\/span><\/figure>\n

<\/h2>\n

\u80fd\uff1a\u88dc\u5145\u9ad8\u86cb\u767d<\/b><\/span><\/h2>\n

\u4ea8\u5229\u5361\u7dad\u723e\u70ba\u4e86\u9577\u8089\u7df4\u58ef\u7684\u7b2c\u4e00\u9805\u8ab2\u984c\u5c31\u662f\u5bc6\u96c6\u7684\u98f2\u98df\uff0c\u548c\u5927\u91cf\u7684\u80fd\u91cf\u651d\u53d6\uff0c\u73ed\u827e\u4f5b\u5217\u514b\u4e5f\u4e0d\u4f8b\u5916\uff0c\u4ed6\u540c\u6a23\u63a1\u53d6 5,000 \u5361\u8def\u91cc\u7684\u9ad8\u71b1\u91cf\u642d\u914d\u86cb\u767d\u8cea\u3001\u78b3\u6c34\u5316\u5408\u7269\u7684\u98df\u54c1\uff1a\u9ad8\u86cb\u767d\u80fd\u91cf\u98f2\u6599\u3001\u9999\u8549\u3001\u86cb\u767d\u7c89\u3001\u96de\u80f8\u8089\u7b49\u7b49\u2026\u2026\u4e5f\u90fd\u662f\u73ed\u827e\u4f5b\u5217\u514b\u5728\u8a13\u7df4\u671f\u9593\u6703\u651d\u53d6\u7684\u83dc\u55ae\u3002<\/span><\/p>\n

\u540c\u6642\uff0c\u70ba\u4e86\u6539\u5584\u9ad4\u8102\u80aa\u7387\uff0c\u73ed\u827e\u4f5b\u5217\u514b\u900f\u904e\u5065\u8eab\u935b\u934a\uff0c\u589e\u52a0\u7d04 11 \u516c\u65a4\u7684\u808c\u8089\u91cf\uff0c\u9019\u5c0d\u65bc\u6bd4\u4ea8\u5229\u5361\u7dad\u723e\u5927 11 \u6b72\uff0c\u5df2\u5e74\u904e\u56db\u65ec\u7684\u8001\u73ed\u800c\u8a00\u662f\u66f4\u70ba\u56b4\u5cfb\u7684\u6311\u6230\uff0c\u4ed6\u82b1\u7684\u6642\u9593\u5c45\u7136\u66f4\u77ed\uff0c\u4ed6\u53ea\u7528\u4e86\u56db\u500b\u6708\u7684\u6642\u9593\uff0c\u5c31\u5b8c\u6210\u4e86 11 \u516c\u65a4\u7684\u808c\u8089\u589e\u9577\u3002<\/span><\/p>\n

\u73ed\u00b7\u827e\u4f5b\u5217\u514b\u5f9e\u6295\u5165\u8a13\u7df4\u8d77\uff0c\u6bcf\u5929\u6e05\u6668\u516d\u9ede\uff0c\u6e96\u6642\u5411\u5065\u8eab\u623f\u5831\u5230\uff0c\u5728\u56db\u500b\u6708\u5f8c\uff0c\u4e43\u81f3\u65bc\u5f8c\u534a\u5e74\u7684\u8a13\u7df4\u4e2d\uff0c\u4ed6\u5faa\u5e8f\u6f38\u9032\u5730\u5c07\u5168\u8eab\u9ad4\u8102\u80aa\u7387\u964d\u81f3 8 %\uff0c\u9019\u500b\u6578\u5b57\u662f 1998 \u5e74\u5168\u76db\u6642\u671f\u7684\u7c43\u7403\u5927\u5e1d\u2013 Michael Jordan \u6240\u5177\u5099\u7684\u7cbe\u5be6\u9ad4\u8102\u6a19\u6e96\u554a\uff01<\/span><\/p>\n

 <\/p>\n

\u529b\uff1a\u8457\u91cd\u7206\u767c\u529b\u3001\u808c\u529b\u3001\u6838\u5fc3\u808c\u7fa4\u7684\u529b\u91cf<\/b><\/span><\/h2>\n

\u70ba\u4e86\u80fd\u5728\u5927\u9280\u5e55\u5b8c\u7f8e\u8a6e\u91cb\u8759\u8760\u4fe0\u7684\u5f62\u8c61\uff0c\u8001\u73ed\u627e\u5c0b\u5c08\u696d\u6559\u7df4\u7684\u6307\u5c0e\uff0c\u64ec\u5b9a\u7d2e\u5be6\u7684\u8a13\u7df4\u83dc\u55ae\uff0c 2014 \u5e7411\u6708\u4e2d\u958b\u59cb\u6574\u500b\u8a13\u7df4\u8a08\u756b\uff0c\u5c55\u958b\u898f\u5f8b\u800c\u56b4\u8b39\u7684\u65e5\u5e38\u8ab2\u7a0b\uff0c\u85c9\u4ee5\u589e\u52a0\u808c\u8089\u91cf\u548c\u52a0\u5f37\u808c\u529b\u53ca\u7206\u767c\u529b\uff0c\u9084\u6709\u6838\u5fc3\u808c\u7fa4\u7684\u52a0\u5f37\u4ee5\u53ca\u808c\u8089\u7fa4\u7684\u96d5\u5851\uff0c\u5728\u589e\u9577\u808c\u8089\u91cf\u7684\u904e\u7a0b\uff0c\u9019\u4e0d\u50c5\u6539\u8b8a\u4ed6\u7684\u98f2\u98df\u7fd2\u6163\uff0c\u4ed6\u7684\u751f\u6d3b\u7fd2\u6163\u4e5f\u8b8a\u5f97\u6bd4\u4ee5\u5f80\u66f4\u898f\u5f8b\u3002<\/span><\/p>\n

\u63a5\u4e0b\u4f86\u8b93\u6211\u5011\u4f86\u770b\u770b\u5e03\u9b6f\u65af\u00b7\u97cb\u6069\u5148\u751f\u5728\u6c92\u7a7f\u8759\u8760\u4fe0\u88dd\u7684\u6642\u5019\uff0c\u90fd\u5728\u97cb\u6069\u5b85\u90b8\u4f5c\u600e\u6a23\u7684\u8a13\u7df4\u83dc\u55ae\u4f86\u935b\u934a\u8eab\u9ad4\u5427\uff1a<\/span><\/p>\n

 <\/p>\n

\u9031\u4e00\uff1a\u80f8\u808c\u548c\u80b1\u4e09\u982d\u808c\u935b\u934a\u00a0<\/b><\/span><\/h2>\n

\u9805\u76ee1. \u69d3\u9234\u81e5\u63a8\u00a0Barbell Bench Press
\n<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a5 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a4\u81f36\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2\u5206\u9418<\/span>
\n\u69d3\u9234\u81e5\u63a8\u7684\u4e3b\u8981\u76ee\u7684\u5728\u65bc\u5f37\u5316\u4e0a\u534a\u8eab\u7684\u808c\u8089\uff0c\u8001\u73ed\u7d2e\u5be6\u7684\u9032\u884c\u8457\u975e\u5e38\u91cd\u78c5\u6578\u7684\u8209\u91cd\uff0c\u5c08\u6ce8\u3001\u7de9\u6162\u4e14\u7d2e\u5be6\u7684\u5b8c\u6210\u6bcf\u500b\u52d5\u4f5c\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u9805\u76ee2. \u4e09\u982d\u808c\u904e\u982d\u4f38\u5c55\u00a0Overhead Db Triceps Press<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a8\u81f310\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a90 \u79d2<\/span>
\n\u4ee5\u555e\u9234\u91cd\u91cf\u904e\u982d\u4f38\u5c55\uff0c\u57288\u523010\u500b\u5faa\u74b0\u4e2d\uff0c\u6709\u6548\u935b\u934a\u4e09\u982d\u808c\u7684\u8a13\u7df4<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u9805\u76ee3.\u00a0 \u7a84\u63e1\u9577\u69d3\u81e5\u63a8Close Grip Incline Bench Press<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a6\u81f38\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\u9019\u500b\u7df4\u7fd2\u5c0d\u65bc\u73ed\u827e\u4f5b\u5217\u514b\u7684\u8eab\u9ad4\u6539\u9020\u662f\u6700\u91cd\u8981\u7684\u8a13\u7df4\u4e4b\u4e00\uff0c\u9019\u70ba\u4ed6\u5efa\u7acb\u4e86\u4e0a\u80f8\u808c\u548c\u80b1\u4e09\u982d\u808c\uff0c\u4e0a\u80f8\u90e8\u808c\u8089\u5c0d\u4ed6\u800c\u8a00\u662f\u5f88\u96e3\u7df4\u7684\uff0c\u8001\u73ed\u5c31\u662f\u900f\u904e\u9019\u9805\u8a13\u7df4\u53bb\u935b\u7149\u80f8\u808c\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

 <\/p>\n

\u9805\u76ee4.\u61f8\u91cd\u5c48\u4f38\u8a13\u7df4\u00a0Weighted Dips<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a8\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span>
\n\u61f8\u91cd\u5c48\u4f38\u662f\u767c\u5c55\u4e09\u982d\u808c\u548c\u80f8\u90e8\u808c\u8089\u7684\u4e00\u500b\u6975\u597d\u935b\u934a\u65b9\u5f0f\uff0c\u4f46\u9032\u884c\u6642\u5fc5\u9808\u8981\u5f37\u8abf\u7de9\u6162\u9032\u884c\uff0c\u4e26\u4e14\u7a69\u5b9a\u63a7\u5236\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

<\/h2>\n

\u9031\u4e8c\uff1a\u80cc\u808c\u53ca\u4e8c\u982d\u808c\u935b\u934a<\/b><\/span><\/h2>\n

\u9805\u76ee1\uff1a\u8ca0\u91cd\u5f0f\u5f15\u9ad4\u5411\u4e0a\u00a0Weighted Pull Ups<\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a6-8\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u9805\u76ee2.\u69d3\u9234\u5212\u8239\u00a0Barbell Row<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a6-8\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\u8457\u91cd\u935b\u934a\u4e2d\u80cc\u90e8\u808c\u8089\uff0c\u7df4\u4e45\u7ad9\u59ff\u4e5f\u8f03\u633a\uff0c\u80cc\u90e8\u770b\u4f86\u4e5f\u6703\u8f03\u539a\u5be6\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u9805\u76ee3\uff1a\u7ad9\u59ff\u5f0f\u80b1\u4e8c\u982d\u808c\u5f4e\u8209\u8a13\u7df4\u00a0Standing Barbell Bicep Curls<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a6-8\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span>
\n\u9019\u9805\u5668\u6750\u8a13\u7df4\uff0c\u662f\u935b\u934a\u4e8c\u982d\u808c\u7684\u4e3b\u529b\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u9805\u76ee4.\u5750\u59ff\u5212\u8239\u00a0Seated Row<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a8\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\u9019\u662f\u6709\u6548\u935b\u7149\uff0c\u80cc\u90e8\u548c\u4e8c\u982d\u808c\u7684\u65b9\u5f0f\uff0c\u5750\u59ff\u5212\u8239\u4e3b\u8981\u935b\u934a\u4f4d\u7f6e\u5305\u62ec\uff1a\u80cc\u3001\u4e2d\u80cc\u3001\u80cc\u95ca\u808c\u3001\u4e0b\u80cc\u3001\u4e8c\u982d\u808c\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u9805\u76ee5.\u4fef\u5074\u4e0b\u62c9\u00a0Underhand Lateral Pull-Down<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a8\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u00a0<\/b><\/span><\/h2>\n

\u9031\u4e09\uff1a\u817f\u90e8\u53caABS(abdomen back stretch) \u8179\u80cc\u90e8\u8a13\u7df4\u8a13\u7df4<\/b><\/span><\/h2>\n

\u9805\u76ee1\uff1a\u69d3\u9234\u6df1\u8e72\u8209\u91cd\u00a0Barbell Squat<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a4-6\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\u6709\u6548\u935b\u934a\u8179\u3001\u80cc\u90e8\u4ee5\u53ca\u817f\u90e8\u7684\u529b\u91cf\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u9805\u76ee2\uff1a \u50b3\u7d71\u69d3\u9234\u786c\u8209\u00a0Barbell Dead lift<\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a6\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\u69d3\u9234\u786c\u8209\u8a13\u7df4\uff0c\u9664\u4e86\u53ef\u4ee5\u935b\u934a\u80cc\u90e8\uff0c\u4e5f\u662f\u8a13\u7df4\u817f\u90e8\u5f88\u6709\u6548\u7684\u4e00\u500b\u65b9\u5f0f\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

 <\/p>\n

\u9805\u76ee3\uff1a \u4fc4\u7f85\u65af\u65cb\u9ad4(\u8179\u90e8) Russian Twists\u00a0<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a10-12\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\u5750\u5728\u5730\u4e0a\uff0c\u819d\u84cb\u5f4e\u66f290\u5ea6\u3002\u624b\u8209\u555e\u9234\uff0c\u5c07\u91cd\u5fc3\u653e\u5728\u524d\u65b9\uff0c\u633a\u76f4\u80cc\u90e8\u5f8c\uff0c\u53cd\u8986\u5c07\u8eab\u9ad4\u5de6\u53f3\u8f49\u52d5\u3002\u935b\u934a\u8179\u90e8\u6838\u5fc3\u808c\u7fa4\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u9805\u76ee4\uff1a\u00a0Walking Db Lunges<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a\u5169\u817f\u540410\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\u4e00\u500bSET4\u6b21\uff0c\u5169\u817f\u5408\u8a0820\u500b\u5faa\u74b0\u3002\u53ef\u4ee5\u8a13\u7df4\u52a0\u5f37\u81c0\u90e8\u5230\u5927\u817f\u7b4b\u7684\u529b\u91cf\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u9805\u76ee5\uff1a \u555e\u9234\u767b\u968e\u00a0Dumbbell Step Ups<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a\u5169\u817f\u540410\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a1 \u5206\u9418<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u00a0<\/b><\/span><\/h2>\n

<\/h2>\n

\u9031\u56db\uff1a\u4f11\u606f\u65e5<\/b><\/span><\/h2>\n

 <\/p>\n

\u9031\u4e94\uff1a\u80a9\u9838\u90e8\u8a13\u7df4<\/b><\/span><\/h2>\n

\u7df4\u7fd21.\u555e\u9234\u80a9\u4e0a\u63a8\u8209\u00a0Dumbbell \u00a0Shoulder Press<\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a8\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\u9019\u500b\u8a13\u7df4\u53ef\u4ee5\u6709\u6548\u589e\u52a0\u80a9\u90e8\u570d\u5ea6\uff0c\u4e26\u4f7f\u80a9\u90e8\u529b\u91cf\u589e\u9577\u3002\u53ef\u63a1\u7ad9\u59ff\u6216\u5750\u59ff\uff0c\u5c0d\u65bc\u69cb\u5efa\u808c\u8089\u8cea\u91cf\u5f88\u6709\u6548\u3002<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

\u7df4\u7fd22. \u69d3\u9234\u8073\u80a9 Barbell Shrugs <\/b><\/span><\/p>\n

\u6bcfset\u9032\u884c\uff1a4 \u6b21<\/span><\/p>\n

\u91cd\u8907\uff1a6\u500b\u5faa\u74b0<\/span><\/p>\n

\u9593\u9694\u4f11\u606f\u6642\u9593\uff1a2 \u5206\u9418<\/span><\/p>\n

\u70ba\u4e86\u6709\u6548\u767c\u5c55\u80a9\u9838\uff0c\u73ed\u5728\u8209\u91cd\u6642\u4e5f\u7528\u975e\u5e38\u7684\u6c89\u7684\u91cd\u91cf\u935b\u934a<\/span><\/p>\n

\"image\"<\/span><\/figure>\n

<\/h2>\n

\u9031\u516d\uff1a30\u5206\u9418\u6709 HIIT(high intensity interval training)<\/b><\/span><\/h2>\n

HIIT (high intensity interval training) \u662f\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff0c\u73ed\u827e\u4f5b\u5217\u514b\u9031\u516d\u7684\u8a13\u7df4\u4e2d\uff0c\u904b\u7528\u885d\u523a\u548c\u8ca0\u91cd\u8e72\u8df3\u4ea4\u66ff\u9032\u884c\uff0c\u5169\u8005\u9593\u9032\u884c8-10\u6b21\uff0c\u9593\u9694 60 \u79d2\u7684\u4f11\u606f\u3002\u900f\u904e\u9ad8\u5f37\u5ea6\u8a13\u7df4\u5927\u91cf\u6d88\u8017\u6c27\u6c23\uff0c\u5728\u9593\u6b47\u4f11\u606f\u6642\u9593\u4e5f\u6703\u6301\u7e8c\u6d88\u8017\u71b1\u91cf\uff0c\u9019\u6a23\u7684\u8a13\u7df4\u65b9\u5f0f\u5e6b\u52a9\u4ed6\u6709\u6548\u964d\u4f4e\u9ad4\u8102\u80aa\u7387\u3002<\/span><\/p>\n

\u00a0<\/b><\/span><\/h2>\n

\u9031\u65e5\uff1a\u4f11\u606f<\/b><\/span><\/h2>\n
\"\"<\/span><\/figure>\n

 <\/p>\n

\u770b\u5b8c\u8001\u73ed\u7684\u596e\u9b25\uff0c\u4e5f\u78ba\u5be6\u611f\u53d7\u5230\u4ed6\u7684\u52aa\u529b\u6709\u5f97\u5230\u6210\u679c\uff0c\u300a\u8759\u8760\u4fe0\u5c0d\u8d85\u4eba\uff1a\u6b63\u7fa9\u66d9\u5149\u300b\u4e00\u7247\u4e2d\uff0c\u73ed\u00b7\u827e\u4f5b\u5217\u514b\u5728\u8759\u8760\u57fa\u5730\u8d64\u88f8\u4e0a\u8eab\u8a13\u7df4\u7684\u5287\u60c5\uff0c\u4e0a\u534a\u8eab\u80f8\u3001\u8179\u3001\u80cc\u808c\u7684\u7cbe\u58ef\u4e00\u89bd\u7121\u907a\uff0c\u7576\u4ed6\u5316\u8eab\u9ed1\u6697\u9a0e\u58eb\uff0c\u5728\u591c\u7a7a\u4e2d\u98db\u7c37\u8d70\u58c1\u3001\u98db\u6a5f\u5f48\u5c04\u53ca\u6293\u52fe\u9ad8\u7a7a\u5f48\u8df3\u7684\u904e\u7a0b\u4e2d\uff0c\u4ed6\u7684\u9ad4\u80fd\u8868\u73fe\u78ba\u5be6\u5f88\u6709\u8d85\u7d1a\u82f1\u96c4\u7684\u6a23\u5b50\uff0c\u8981\u6210\u70ba\u8d85\u7d1a\u82f1\u96c4\uff0c\u78ba\u5be6\u4e0d\u662f\u4e00\u822c\u4eba\u6240\u80fd\u60f3\u50cf\u7684\u7c21\u55ae\uff0c\u4ea8\u5229\u5361\u7dad\u723e\u548c\u73ed\u827e\u4f5b\u5217\u514b\uff0c\u90fd\u662f\u900f\u904e\u6b63\u78ba\u7684 Wholesome solutions<\/b>\uff0c\u8b93\u81ea\u5df1\u5728\u89d2\u8272\u8a6e\u91cb\u4e0a\u9054\u6210\u6b77\u53f2\u6027\u7684\u7a81\u7834\uff0c\u6210\u70ba\u7c89\u7d72\u5fc3\u76ee\u4e2d\u5927\u9280\u5e55\u5f62\u8c61\u7a31\u8077\u7684\u8d85\u7d1a\u82f1\u96c4\u3002<\/span><\/p>\n

\u5916\u96fb\uff1a<\/b>PK Base line\u00a0Ben Affleck Batman Workout- 24 lbs in 4 Months<\/a><\/span><\/p>\n\n

<\/div>","protected":false},"excerpt":{"rendered":"

\u4e0a\u56de\u6211\u5011\u4ecb\u7d39\u4e86\u92fc\u9435\u4e4b\u8ec0\uff0c\u65b0\u8d85\u4eba\u4ea8\u5229\u00b7\u5361\u7dad\u723e\u7684\u5065\u8eab\u89e3\u7b54\uff0c\u9019\u4e00\u96c6\u8b93\u6211\u5011\u4f86\u770b\u770b\u73ed\u2027\u827e\u4f5b\u5217\u514b(Ben Affleck) […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[110],"tags":[154,156,57,32],"class_list":["post-402","post","type-post","status-publish","format-standard","hentry","category-mix","tag-wholesome-solutions","tag-156","tag-57","tag-32"],"views":5876,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=\/wp\/v2\/posts\/402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=402"}],"version-history":[{"count":1,"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=\/wp\/v2\/posts\/402\/revisions"}],"predecessor-version":[{"id":403,"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=\/wp\/v2\/posts\/402\/revisions\/403"}],"wp:attachment":[{"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tccho.wingzero.tw\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}