{"id":631779,"date":"2024-11-09T19:44:22","date_gmt":"2024-11-09T11:44:22","guid":{"rendered":"https:\/\/www.youtupa.com\/gonglue\/631779.html"},"modified":"2024-11-10T02:30:37","modified_gmt":"2024-11-09T18:30:37","slug":"%e5%81%a5%e8%ba%ab%e5%88%9d%e5%ad%a6%e8%80%85%e5%ba%94%e5%a6%82%e4%bd%95%e5%a2%9e%e5%8a%a0%e8%82%8c%e8%82%89%e7%ba%bf%e6%9d%a1%e4%bb%8b%e7%bb%8d","status":"publish","type":"post","link":"https:\/\/www.youtupa.com\/gonglue\/631779.html","title":{"rendered":"\u5065\u8eab\u521d\u5b66\u8005\u5e94\u5982\u4f55\u589e\u52a0\u808c\u8089\u7ebf\u6761\u4ecb\u7ecd"},"content":{"rendered":"<figure class=\"wp-block-image size-full aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"300\" src=\"https:\/\/www.youtupa.com\/wp-content\/uploads\/2024\/11\/9be19ca0a88cae119f8c33099cbbcc73.png\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"\u5065\u8eab\u521d\u5b66\u8005\u5e94\u5982\u4f55\u589e\u52a0\u808c\u8089\u7ebf\u6761\u4ecb\u7ecd\" title=\"\u5065\u8eab\u521d\u5b66\u8005\u5e94\u5982\u4f55\u589e\u52a0\u808c\u8089\u7ebf\u6761\u4ecb\u7ecd\u7f29\u7565\u56fe\" \/><\/figure>\n<p>\u5065\u8eab\u521d\u5b66\u8005\u5e94\u5982\u4f55\u589e\u52a0\u808c\u8089\u7ebf\u6761\u4ecb\u7ecd<\/p>\n<p>\u6709\u4e0d\u5c11\u7537\u7537\u5973\u5973\u7684\u5065\u8eab\u4eba\u58eb\u90fd\u5728\u5065\u8eab\u623f\u52aa\u529b\u5730\u505a\u697c\u68af\u673a, \u5355\u8f66\u673a, \u8dd1\u6b65\u7b49\u5e03\u6c27\u5065\u8eab\u5668\u68b0, \u53c8\u6216\u4f1a\u505a\u963b\u529b\u8d1f\u91cd\u7684\u5668\u68b0, \u800c\u4e14\u662f\u7ec3\u5f97\u6bd4\u8f83\u8f7b\u800c\u591a\u6b21\u6570, \u5982\u4e00\u7ec4\u91cd\u590d15-20\u6b21, \u4f46\u7ed3\u679c\u90fd\u5f88\u96be\u53bb\u589e\u52a0\u808c\u8089\u7ebf\u6761\u3002\u4f60\u4f1a\u5426\u6709\u8fd9\u6837\u7684\u60c5\u51b5\u51fa\u73b0\u5462? \u63a5\u4e0b\u6765\u5c0f\u7f16\u4e3a\u4f60\u5e26\u6765\u5065\u8eab\u521d\u5b66\u8005\u5e94\u5982\u4f55\u589e\u52a0\u808c\u8089\u7ebf\u6761\u4ecb\u7ecd \uff0c\u5e0c\u671b\u5bf9\u4f60\u6709\u5e2e\u52a9\u3002<\/p>\n<p>1. \u9996\u5148\u8981\u628a\u808c\u8089\u7ec3\u5927<\/p>\n<p>\u5927\u90e8\u5206\u7684\u5065\u8eab\u521d\u5b66\u8005\u808c\u8089\u6ca1\u6709\u660e\u663e\u7ebf\u6761\u7684\u4e3b\u8981\u539f\u56e0\u5c31\u662f\u672c\u8eab\u7684\u808c\u8089\u91cf\u5c11, \u56f4\u5ea6( size )\u7ec6\u3002\u800c\u4e14, \u6709\u5f88\u591a\u5065\u8eab\u7684\u521d\u5b66\u8005\u90fd\u4f1a\u8ba4\u4e3a: \u201d \u6211\u4e0d\u60f3\u8981\u7ec3\u5927\u53ea, \u6211\u8981\u7ec3\u5230\u6709\u7ebf\u6761\u5c31\u53ef\u4ee5, \u5c31\u4f3c\u67d0\u67d0\u660e\u661f\u4e00\u6837\u7684\u8eab\u6750\u5c31\u53ef\u4ee5\u4e86\u201d \u5176\u5b9e\u8fd9\u662f\u4e2a\u8bef\u89e3, \u56e0\u4e3a\u56e0\u4e3a\u808c\u8089\u5927\u548c\u808c\u8089\u7ebf\u6761\u51e0\u4e4e\u662f\u540c\u4e00\u6982\u5ff5\u7684\u201d, \u808c\u8089\u7ea4\u7ef4\u8981\u7ec3\u5f97\u7c97\u5927\u624d\u4f1a\u6709\u660e\u663e\u7684\u7ebf\u6761, \u5065\u8eab\u8981\u7ec3\u5f97\u6709\u7ebf\u6761\u5c31\u5fc5\u8981\u5148\u628a\u808c\u8089\u7ec3\u5230\u4e00\u5b9a\u7a0b\u5ea6\u7684\u5927\u7ec6\u624d\u6709\u7ebf\u6761\u7684, \u56e0\u4e3a\u4f60\u662f\u4e0d\u53ef\u80fd\u770b\u5230\u6709\u4eba\u4f1a\u56e0\u4e3a\u8eab\u6750\u6108\u7626\u4f46\u6108\u6709\u7ebf\u6761\u7684, \u9664\u975e\u672c\u8eab\u5df2\u7ecf\u6709\u4e00\u5b9a\u7684\u808c\u8089\u91cf\u53ca\u4f4e\u4f53\u8102\u3002<\/p>\n<p>\u5982\u679c\u60f3\u8981\u8019\u808c\u8089\u8bad\u7ec3\u5927\u7684\u8bdd, \u6bcf\u7ec4\u7ec3\u4e60\u7684\u91cd\u590d\u6b21\u6570\u5c31\u8981\u96c6\u4e2d\u57288 \u2013 12 \u6b21\u4e4b\u5185, \u800c\u975e15 \u2013 20\u7b49\u591a\u6b21\u6570, \u800c\u4e14\u6700\u597d\u662f\u505a\u5230\u529b\u7aed\u624d\u53ef\u4ee5\u8fbe\u5230\u8bad\u7ec3\u5f3a\u5ea6\u3002<\/p>\n<p>2. \u8f83\u4f4e\u7684\u8102\u80aa\u6bd4\u4f8b(body fat percentage)<\/p>\n<p>\u4f4e\u7684\u4f53\u8102\u4ea6\u662f\u660e\u663e\u808c\u8089\u7eff\u6761\u5fc5\u987b\u7684\u3002\u56e0\u4e3a\u5927\u5bb6\u7684\u808c\u8089\u90fd\u662f\u5728\u76ae\u8102\u4e0b\u9762\u7684, \u82e5\u679c\u76ae\u8102\u592a\u539a\u7684\u8bdd, \u808c\u8089\u7684\u7ea4\u7ef4\u5c31\u5f88\u96be\u73b0\u51fa\u6765, \u5c31\u7b97\u6709\u4e9b\u5065\u8eab\u4eba\u58eb\u7684\u808c\u8089\u548c\u6574\u4f53\u90fd\u7ec3\u5f97\u76f8\u5f53\u53d1\u8fbe, \u4f46\u6ca1\u6709\u53bb\u63a7\u5236\u597d\u81ea\u5df1\u7684\u8102\u80aa\u6bd4\u4f8b, \u6240\u4ee5\u770b\u8d77\u6765\u5c31\u53ea\u611f\u201d\u5de8\u5927\u201d\u548c\u201d \u62e5\u80bf\u201d\u7684\u611f\u89c9, \u800c\u6ca1\u6709\u7ebf\u6761\u7684\u7f8e\u611f\u3002\u4e00\u822c\u6765\u8bf4, \u7537\u6027\u7684\u4f53\u8102\u9ad8\u4e8e15%, \u5973\u6027\u9ad8\u4e8e20%\u5c31\u8f83\u96be\u6709\u660e\u663e\u7684\u808c\u8089\u7ebf\u6761\u3002<\/p>\n<p>3. \u6709\u6c27\u8fd0\u52a8\u548c\u996e\u98df\u63a7\u5236<\/p>\n<p>\u8981\u6d88\u8102\u7684\u8bdd, \u6709\u6c27\u8fd0\u52a8\u548c\u996e\u98df\u63a7\u5236\u5c31\u662f\u4e0d\u4e8c\u7684\u6cd5\u95e8\u3002\u6709\u6c27\u8fd0\u52a8\u53ef\u4ee5\u589e\u52a0\u70ed\u91cf\u7684\u6d88\u8017, \u800c\u996e\u98df\u63a7\u5236\u5c31\u662f\u51cf\u5c11\u70ed\u91cf\u5438\u6536\u3002\u4e00\u5b9a\u8981\u4e24\u8005\u5e76\u884c\u624d\u53ef\u4ee5\u6709\u6548\u9020\u6210\u201d\u70ed\u91cf\u8d1f\u503a, calories deficit \u201c\u7684\u72b6\u6001\u53bb\u6d88\u8102, \u56e0\u4e3a\u6bcf\u51cf\u5c11\u4e00\u78c5\u8102\u80aa, \u5c31\u8981\u989d\u5916\u6d88\u80173500\u5361\u8def\u91cc\u3002<\/p>\n<p>4. \u591a\u505a\u5927\u7ec4\u808c\u8089\u53ca\u591a\u5173\u8282\u52a8\u4f5c<\/p>\n<p>\u6709\u5f88\u591a\u4eba\u4f1a\u504f\u91cd\u7ec3\u5355\u5173\u8282\u7684\u5b64\u7acb\u52a8\u4f5c, \u4f8b\u5982leg extension, chest fly\u7b49\u7b49, \u8ba4\u4e3a\u591a\u505a\u8fd9\u4e9b\u7ebf\u6761\u5c31\u4f1a\u5feb\u51fa\u6765, \u4f46\u5176\u5b9e\u7ec3\u8fd9\u4e9b\u52a8\u4f5c\u662f\u6bd4\u8f83\u96be\u6709\u7ebf\u6761\u7684, \u56e0\u4e3a\u5b83\u4eec\u7684\u8d1f\u91cd\u548c\u538b\u529b\u90fd\u6bd4\u505a\u5927\u7ec4\u808c\u8089\u53ca\u591a\u5173\u8282\u7684\u52a8\u4f5c\u7ec6\u3002\u4f8b\u5982\u505adumbbell chest press \u53ef\u4ee5\u505a\u523050\u78c5, \u4f46\u505a dumbbell chest fly\u65f6\u5c31\u53ea\u505a\u5230\u5927\u7ea630\u78c5\u3002\u6700\u540e, \u8fc7\u7ec6\u7684\u8d1f\u91cd\u548c\u523a\u6fc0\u90fd\u8f83\u96be\u628a\u808c\u8089\u7ec3\u5927\u53ca\u6709\u7ebf\u6761\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u5065\u8eab\u521d\u5b66\u8005\u5e94\u5982\u4f55\u589e\u52a0\u808c\u8089\u7ebf\u6761\u4ecb\u7ecd \u6709\u4e0d\u5c11\u7537\u7537\u5973\u5973\u7684\u5065\u8eab\u4eba\u58eb\u90fd\u5728\u5065\u8eab\u623f\u52aa\u529b\u5730\u505a\u697c\u68af\u673a, \u5355\u8f66\u673a, \u8dd1\u6b65\u7b49\u5e03\u6c27\u5065\u8eab [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":633853,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-631779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gonglue"],"_links":{"self":[{"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/posts\/631779","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/comments?post=631779"}],"version-history":[{"count":1,"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/posts\/631779\/revisions"}],"predecessor-version":[{"id":633854,"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/posts\/631779\/revisions\/633854"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/media\/633853"}],"wp:attachment":[{"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/media?parent=631779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/categories?post=631779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.youtupa.com\/wp-json\/wp\/v2\/tags?post=631779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}