{"id":1275,"date":"2021-09-19T22:16:13","date_gmt":"2021-09-19T14:16:13","guid":{"rendered":"https:\/\/qishiya.com\/?p=1275"},"modified":"2021-09-19T23:06:46","modified_gmt":"2021-09-19T15:06:46","slug":"%e7%a8%8b%e5%ba%8f%e5%91%98%e6%80%8e%e4%b9%88%e6%a0%b7%e4%bf%9d%e6%8c%81%e5%81%a5%e5%ba%b7%e7%9a%84%e4%bd%93%e9%ad%84","status":"publish","type":"post","link":"https:\/\/qishiya.com\/?p=1275","title":{"rendered":"\u7a0b\u5e8f\u5458\u600e\u4e48\u6837\u4fdd\u6301\u5065\u5eb7\u7684\u4f53\u9b44"},"content":{"rendered":"\n<p>\u6709\u4eba\u5728 HN \u4e0a\u9762\u95ee\u4e86\u4e00\u4e2a\u95ee\u9898\uff0c\u5927\u6982\u662f\u7a0b\u5e8f\u5458\u600e\u4e48\u6837\u517b\u751f\uff0c\u5f88\u5c11\u6709\u4eba\u5efa\u8bae\u7a0b\u5e8f\u5458\u65e9\u7761\u65e9\u8d77\u4e4b\u7c7b\u7684\uff0c\u5927\u90e8\u5206\u90fd\u662f\u5efa\u8bae\u7a0b\u5e8f\u5458\u600e\u4e48\u6837\u8fd0\u52a8\u5065\u8eab\uff0c\u4e5f\u6ca1\u6709\u63d0\u5230\u67b8\u675e\u6ce1\u83ca\u82b1\uff0c\u591a\u559d\u70ed\u6c34\uff0c\u6309\u6469\u4e4b\u7c7b\u7684\u3002<\/p>\n\n\n\n<p><a href=\"https:\/\/news.ycombinator.com\/item?id=28561238\">ASK HN \u7a0b\u5e8f\u5458\u600e\u4e48\u6837\u4fdd\u6301\u5065\u5eb7\u7684\u4f53\u9b44?<\/a><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u6211\u662f\u4e00\u4e2a\u7a0b\u5e8f\u5458\uff0c\u6211\u6574\u5929\u90fd\u5446\u5728\u529e\u516c\u684c\u524d\uff0c\u867d\u7136\u6211\u4f53\u91cd\u8fd8\u6b63\u5e38\uff0c\u6211\u771f\u7684\u6ca1\u6709\u4f53\u529b\u6216\u8010\u529b\u53bb\u953b\u70bc\uff0c\u6211\u5c1d\u8bd5\u8fc7\u6709\u6c27\u8fd0\u52a8\u548c\u4e3e\u91cd\u8fd0\u52a8\uff0c\u4f46\u4f3c\u4e4e\u6ca1\u6709\u4efb\u4f55\u6548\u679c\u3002\u6211\u6b63\u5728\u4e0e\u7cbe\u75b2\u529b\u7aed\u4f5c\u6597\u4e89\uff0c\u8fd9\u8ba9\u4e8b\u60c5\u53d8\u5f97\u66f4\u52a0\u8270\u96be\uff0c\u6211\u4e3b\u8981\u5e0c\u671b\u5728\u4eca\u5e74\u5e74\u5e95\u4e4b\u524d\u53d8\u5f97\u8db3\u591f\u5065\u5eb7\uff0c\u53ef\u4ee5\u8dd1 5 \u516c\u91cc\/\u534a\u7a0b\u9a6c\u62c9\u677e\uff0c\u4ee5\u4fbf\u80fd\u591f\u505a\u66f4\u591a\u7684\u6237\u5916\u6d3b\u52a8\uff0c\u6bd4\u5982\u5f92\u6b65\u65c5\u884c\u3002\u8fd8\u5728\u5bfb\u627e\u5173\u4e8e\u826f\u597d\u7684\u996e\u98df\u8ba1\u5212\u6216\u5176\u4ed6\u66f4\u5065\u5eb7\u7684\u751f\u6d3b\u65b9\u5f0f\u3002<\/p><\/blockquote>\n\n\n\n<p>\u8eab\u8fb9\u5f88\u591a\u540c\u4e8b\u90fd\u662f\u7a0b\u5e8f\u5458\uff0c\u7ecf\u5e38\u542c\u5230\u7a0b\u5e8f\u5458\u731d\u6b7b\uff0c\u56e0\u4e3a\u5199\u7a0b\u5e8f\u4e0d\u4ec5\u4ec5\u662f\u4e00\u4e2a\u8111\u529b\u52b3\u52a8\uff0c\u4e5f\u662f\u4e00\u4e2a\u4f53\u529b\u6d3b\uff0c\u592a\u591a\u7684 996\uff0c\u8ba9\u8eab\u4f53\u4e0d\u65ad\u88ab\u638f\u7a7a\uff0c\u6211\u603b\u7ed3\u4e86\u51e0\u4e2a\u6709\u610f\u601d\u7684\u56de\u7b54\uff0c\u5982\u679c\u60f3\u4e86\u89e3\u8be6\u7ec6\u7684\u8ba8\u8bba\uff0c\u8bf7\u70b9\u51fb\u4e0a\u9762\u7684\u8fde\u63a5\u3002<img decoding=\"async\" src=\"https:\/\/tutu-1252436247.cos.ap-beijing.myqcloud.com\/2021\/09\/20210919BPeObT.jpg?imageMogr2\/interlace\/0%7Cwatermark\/2\/text\/cWlzaGl5YS5jb20\/font\/bXN5aGJkLnR0Zg\/fontsize\/20\/fill\/IzAwMDAwMA\/dissolve\/80\/gravity\/southeast\/dx\/20\/dy\/20\" alt=\"20\"><\/p>\n\n\n\n<!--more-->\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_61 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >\u76ee\u5f55<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #ff6200;color:#ff6200\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 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ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/qishiya.com\/?p=1275\/#%E6%94%80%E5%B2%A9\" title=\"\u6500\u5ca9\">\u6500\u5ca9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/qishiya.com\/?p=1275\/#%E5%88%86%E6%B8%85%E6%A5%9A%E5%B7%A5%E4%BD%9C%E5%92%8C%E7%94%9F%E6%B4%BB\" title=\"\u5206\u6e05\u695a\u5de5\u4f5c\u548c\u751f\u6d3b\">\u5206\u6e05\u695a\u5de5\u4f5c\u548c\u751f\u6d3b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/qishiya.com\/?p=1275\/#%E5%BB%BA%E4%B8%80%E4%B8%AA%E5%81%A5%E8%BA%AB%E6%88%BF\" title=\"\u5efa\u4e00\u4e2a\u5065\u8eab\u623f\">\u5efa\u4e00\u4e2a\u5065\u8eab\u623f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/qishiya.com\/?p=1275\/#%E5%8F%82%E8%80%83%E8%B5%84%E6%96%99\" title=\"\u53c2\u8003\u8d44\u6599\">\u53c2\u8003\u8d44\u6599<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9D%9A%E6%8C%81%E5%A4%A7%E4%BA%8E%E5%BC%BA%E5%BA%A6\"><\/span>\u575a\u6301\u5927\u4e8e\u5f3a\u5ea6<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6709\u4e00\u4e2a\u7a0b\u5e8f\u5458\u517c\u4e00\u4e2a\u5065\u8eab\u623f\u7684\u5408\u4f19\u4eba\u662f\u8fd9\u6837\u5efa\u8bae\u7684\uff0c\u4ed6\u8ba4\u4e3a\u575a\u6301\u6bd4\u5f3a\u5ea6\u66f4\u91cd\u8981\uff0c\u4e24\u5929\u7684\u8fd0\u52a8\u91cf\u653e\u5728\u4e00\u5929\uff0c\u4e0d\u5982\u4e24\u5929\u6548\u679c\u597d\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u54c7\uff0c\u8fd9\u4e2a\u95ee\u9898\u6211\u60f3\u56de\u7b54\uff0c\u56e0\u4e3a\u6211\u662f\u4e00\u4e2a\u5065\u8eab\u623f\u7684\u5408\u4f19\u4eba\uff0c\u540c\u65f6\u4e5f\u662f\u4e00\u4e2a\u7a0b\u5e8f\u5458\uff0c\u5f88\u591a\u4eba\u8ba4\u4e3a\u6211\u662f\u4e00\u540d\u8fd0\u52a8\u5458\uff0c\u4f60\u592a\u8f9b\u82e6\u4e86\uff0c\u4f60\u8981\u517b\u6210\u5065\u8eab\u7684\u4e60\u60ef\uff0c\u6211\u7ed9\u4f60\u7684\u63d0\u793a\u662f\u575a\u6301\u5927\u4e8e\u5f3a\u5ea6\uff0c\u53bb\u5065\u8eab\u623f\uff0c\u4f60\u5e94\u8be5\u4ece\u6700\u7b80\u5355\u7684\u5f00\u59cb\uff0c\u8fd9\u4e00\u70b9\u6211\u600e\u4e48\u5f3a\u8c03\u90fd\u4e0d\u4e3a\u8fc7\uff0c\u575a\u6301\u6bd4\u5f3a\u5ea6\u91cd\u8981\u5f97\u591a\uff0c\u751a\u81f3\u4e0d\u9700\u8981\u8003\u8651\u5f3a\u5ea6\uff0c\u8ba4\u4e3a\u4f60\u4f1a\u5728\u5e74\u5e95\u6062\u590d\u5065\u5eb7\u4e5f\u662f\u4e00\u4e2a\u9519\u8bef\uff0c\u5065\u8eab\u662f\u4e00\u4e2a\u957f\u671f\u7684\u95ee\u9898\uff0c\u73b0\u5728\u5f00\u59cb\uff0c\u59cb\u7ec8\u5982\u4e00\uff0c\u51e0\u5e74\u540e\uff0c\u4f60\u4f1a\u5728\u4e00\u4e2a\u623f\u95f4\u91cc\uff0c\u6ce8\u610f\u5230\u4f60\u662f\u623f\u95f4\u91cc\u6700\u5065\u5eb7\u7684\u4eba\u3002<br>\u5982\u679c\u4f60\u9700\u8981\u4e00\u4e2a\u5065\u8eab\u8ba1\u5212\uff0c<a href=\"https:\/\/startingstrength.com\/get-started\">https:\/\/startingstrength.com\/get-started<\/a><br>\u5bf9\u4e8e\u8dd1\u6b65\uff0c\u522b\u8dd1\u7684\u592a\u7d2f\u4e86\uff0c\u521a\u5f00\u59cb\u6162\u6162\u8dd1\uff0c\u4f60\u4f1a\u89c9\u5f97\u4f60\u6ca1\u6709\u5728\u8dd1\u3002\u5f00\u59cb\u65f6\u6bcf\u5468\u8dd1\u4e24\u6b215\u516c\u91cc\uff08\u6216\u8005\u751a\u81f3\u6bcf\u5468\u53ea\u8d70\u4e24\u6b215\u516c\u91cc\uff01\uff09\u3002\u5982\u679c\u4f60\u575a\u6301\u8fd9\u6837\u505a\uff0c\u5c31\u4f1a\u4ece\u90a3\u91cc\u5f00\u59cb\u79ef\u7d2f\u3002<\/p><cite>\u4ed6\u53ef\u80fd\u662f\u5065\u8eab\u91cc\u9762\u7a0b\u5e8f\u5199\u7684\u6700\u597d\u7684\u4e86<\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%AE%A9%E8%BF%90%E5%8A%A8%E6%88%90%E4%B8%BA%E4%B9%A0%E6%83%AF\"><\/span>\u8ba9\u8fd0\u52a8\u6210\u4e3a\u4e60\u60ef<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8fd9\u4e5f\u662f\u6211\u8ba4\u53ef\u7684\u4e00\u4e2a\u89c2\u70b9\uff0c\u5f53\u5065\u8eab\u53d8\u6210\u4e86\u4e00\u79cd\u4e60\u60ef\uff0c\u4f60\u53ea\u8981\u4e0d\u8fd0\u52a8\uff0c\u4f60\u5168\u8eab\u5c31\u4f1a\u4e0d\u8212\u670d\uff0c\u5df2\u7ecf\u5f62\u6210\u808c\u8089\u8bb0\u4ebf\u4e86\uff0c\u6211\u4ee5\u524d\u8fd0\u52a8\u4e86\u4e24\u5e74\uff0c\u53ea\u8981\u7a81\u7136\u51e0\u5929\u4e0d\u8fd0\u52a8\uff0c\u5168\u8eab\u5c31\u96be\u53d7\uff0c\u63d0\u9192\u6211\u53bb\u52a8\u4e00\u52a8\uff0c\u4e0b\u9762\u8fd9\u4e2a\u4eba<span style=\"font-size: revert;\">\u51cf\u6389\u4e86 70 \u78c5\uff0c\u8dd1\u4e86 50k\uff0c\u5e76\u5b8c\u6210\u4e86\u94c1\u4eba\u4e09\u9879<\/span>\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u4e60\u60ef\u548c\u575a\u6301<br>\u666e\u901a\u4eba\uff1a\u6709\u4eba\u51b3\u5b9a\u8981\u5065\u8eab\uff0c\u6240\u4ee5\u4ed6\u4eec\u51fa\u53bb\u53c2\u52a0\u5065\u8eab\u623f\u5e76\u5f00\u59cb\u52a0\u500d\u52aa\u529b\u3002\u4e00\u4e2a\u6708\u540e\uff0c\u4ed6\u4eec\u7b4b\u75b2\u529b\u5c3d\uff0c\u6c14\u9981\uff0c\u4e0d\u518d\u60f3\u201c\u6211\u60f3\u6211\u4e0d\u662f\u2018\u90a3\u4e9b\u4eba\u4e2d\u7684\u4e00\u5458\u2019\u201d\u3002<br>\u5e94\u8be5\u600e\u4e48\u505a\u5462\uff1f\u6bcf\u5468\u627e\u4e00\u5929\uff0c\u505a\u5c3d\u53ef\u80fd\u5c11\u7684\u201c\u5de5\u4f5c\u201d\u7136\u540e\u79bb\u5f00\u3002\u8ba9\u201c\u5065\u8eab\u201d\u6210\u4e3a\u201c\u4e60\u60ef\u201d\uff0c\u4f46\u4e0d\u8981\u8ba9\u81ea\u5df1\u7b4b\u75b2\u529b\u5c3d\u3002<\/p><p><br>\u5982\u679c\u4f60\u8fd9\u6837\u505a\uff0c\u5c06\u4f1a\u53d1\u751f\u4ee5\u4e0b\u4e8b\u60c5\uff1a<\/p><p>\uff081\uff09\u5982\u679c\u4f60\u78b0\u5de7\u9519\u8fc7\u4e86\u4e00\u5929\uff0c\u4f60\u4f1a\u89c9\u5f97\u6709\u4e9b\u4e0d\u5408\u9002\uff0c<\/p><p>\uff082\uff09\u4f60\u4f1a\u5f00\u59cb\u6b23\u8d4f\u8fd9\u4e2a\u201c\u5c5e\u4e8e\u81ea\u5df1\u7684\u7279\u6b8a\u65f6\u95f4\u201d\uff0c<\/p><p>\uff083\uff09\u4f60\u4f1a\u5f00\u59cb\u6e34\u671b\u5b83\u5e76\u60f3\u8981\u505a\u66f4\u591a\u2026\u2026\u8ba9\u81ea\u5df1\u66f4\u591a\u7136\u540e\u2026\u2026\u4f46\u662f\u2026\u2026\u4e0d\u8981\u8ba9\u81ea\u5df1\u8ba8\u538c\u5b83\u3002<\/p><p><br>\u6b64\u5916\uff0c\u9605\u8bfb\u6709\u5173\u4e60\u60ef\u5f62\u6210\u7684\u4e66\u7c4d\uff1a\u300a\u4e60\u60ef\u7684\u529b\u91cf\u300b\u3001\u300a\u539f\u5b50\u4e60\u60ef\u300b<\/p><p><br>\uff08\u6211\u4e5f\u662f\u4e00\u540d\u8f6f\u4ef6\u5f00\u53d1\u4eba\u5458\uff0c\u4ece\u6765\u6ca1\u6709\u953b\u70bc\u8fc7\uff0c\u7531\u4e8e\u6211\u7684\u6c89\u79ef\u751f\u6d3b\u65b9\u5f0f\uff0c\u80cc\u75db\u5f88\u7cdf\u7cd5\u3002\u4e00\u5e74\u524d\u6211\u505a\u4e86\u6539\u53d8\u3002\u56e0\u4e3a\u6211\u51cf\u6389\u4e86 70 \u78c5\uff0c\u8dd1\u4e86 50k\uff0c\u5e76\u5b8c\u6210\u4e86\u94c1\u4eba\u4e09\u9879)<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%89%BE%E4%B8%80%E4%B8%AA%E9%9C%80%E8%A6%81%E4%BD%93%E5%8A%9B%E7%9A%84%E7%88%B1%E5%A5%BD\"><\/span>\u627e\u4e00\u4e2a\u9700\u8981\u4f53\u529b\u7684\u7231\u597d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6709\u4eba\u8ba4\u4e3a\u5fc5\u987b\u6709\u4e00\u4e2a\u7231\u597d\uff0c\u4f46\u662f\u8fd9\u4e2a\u7231\u597d\u5fc5\u987b\u662f\u6d88\u8017\u4f53\u529b\u7684\uff0c\u8eba\u7740\u7684\u7231\u597d\u4e0d\u7b97\uff0c\u8fd9\u4e2a\u7a0b\u5e8f\u5458\u559c\u6b22\u6536\u96c6\u5316\u77f3\uff0c\u627e\u5316\u77f3\u672c\u6765\u5c31\u662f\u4e00\u4e2a\u9700\u8981\u4f53\u529b\u7684\u6d3b\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u6211\u5c1d\u8bd5\u4e86\u6709\u6c27\u8fd0\u52a8\u548c\u4e3e\u91cd\uff0c\u4f46\u4ed6\u4eec\u4ece\u4e0d\u575a\u6301\u3002\u5b83\u4eec\u6709\u70b9\u65e0\u804a\uff0c\u9664\u975e\u4f60\u559c\u6b22\u8fd9\u4e9b\u4e1c\u897f\uff0c\u5426\u5219\u4f60\u4e0d\u80fd\u575a\u6301\u8d85\u8fc7\u51e0\u4e2a\u6708\u3002<br>\u6700\u8fd1\u6211\u91cd\u62fe\u4e86\u6536\u96c6\u5316\u77f3\u7684\u7231\u597d\uff0c\u6211\u53ef\u4ee5\u544a\u8bc9\u4f60\u8fd9\u5bf9\u4f60\u7684\u5065\u5eb7\u5f88\u6709\u597d\u5904\uff08\u53ea\u8981\u4f60\u7a7f\u9632\u62a4\u88c5\u5907\uff09\uff1a<\/p><p>1. \u60a8\u5fc5\u987b\u8fdc\u8db3\uff0c\u6700\u6709\u53ef\u80fd\u662f\u5728\u8352\u91ce\u4e2d\uff08\u5373\u4f7f\u5728\u57ce\u5e02\u4e2d\uff0c\u60a8\u4e5f\u5e94\u8be5\u5728\u6cb3\u8fb9\u6216\u5c71\u4e0a\u8fdc\u8db3\uff0c\u8fd9\u53d6\u51b3\u4e8e\u5730\u8d28\u5e74\u4ee3\uff09\u3002<\/p><p>2. \u4f60\u5fc5\u987b\u7ecf\u5e38\u4f7f\u7528\u9524\u5b50\uff0c\u6709\u65f6\u5373\u4f7f\u4f60\u77e5\u9053\u90a3\u91cc\u4ec0\u4e48\u90fd\u6ca1\u6709\uff0c\u4f46\u6446\u52a8\u7834\u788e\u7684\u5ca9\u77f3\u5f88\u6709\u8da3\uff08\u5316\u77f3\u5f88\u53ef\u80fd\u53ea\u5b58\u5728\u4e8e\u6c89\u79ef\u5ca9\u4e2d\uff0c\u901a\u5e38\u4f60\u53ef\u4ee5\u5728\u5176\u8868\u9762\u627e\u5230\u4e00\u4e9b\u75d5\u8ff9\uff09<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8A%9B%E9%87%8F%E8%AE%AD%E7%BB%83%E5%92%8C%E6%95%99%E7%BB%83\"><\/span>\u529b\u91cf\u8bad\u7ec3\u548c\u6559\u7ec3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6709\u4e00\u4e2a 40 \u591a\u5c81\u7684\u7a0b\u5e8f\u5458\uff0c\u4ed6\u559c\u6b22\u529b\u91cf\u8bad\u7ec3\uff0c\u5e76\u4e14\u8bf7\u4e86\u6559\u7ec3\uff0c\u8fd9\u662f\u4ed6\u7684\u89c2\u70b9\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u7edd\u5bf9\u540c\u610f\u4f60\u5728\u8fd9\u91cc\u6240\u8bf4\u7684\u4e00\u5207\u3002\u4f60\u5fc5\u987b\u5148\u517b\u6210\u4e60\u60ef\uff0c\u800c\u4e14\u4f60\u5fc5\u987b\u8ba9\u5b83\u8db3\u591f\u5bb9\u6613\uff0c\u4e0d\u8981\u8fc7\u65e9\u653e\u5f03\u3002\u4e60\u60ef\u517b\u6210\u540e\uff0c\u4e8b\u60c5\u5c31\u7b80\u5355\u591a\u4e86\u3002<br>\u6211\u8981\u8865\u5145\u7684\u4e00\u4ef6\u4e8b\u662f\uff0c\u6211\u76f8\u4fe1\u4e8b\u7269\u7684\u529b\u91cf\/\u673a\u52a8\u6027\u65b9\u9762\u5bf9\u4e8e\u8f6f\u4ef6\u5de5\u7a0b\u5e08\u6765\u8bf4\u901a\u5e38\u66f4\u91cd\u8981\uff0c\u6216\u8005\u81f3\u5c11\u4f60\u4e0d\u5e94\u8be5\u5ffd\u89c6\u8fd9\u4e00\u70b9\uff0c\u6574\u5929\u5bf9\u7740\u7535\u8111\u7684\u4e0d\u826f\u5f71\u4e0d\u4f1a\u56e0\u4e3a\u8d70\u8def\/\u8dd1\u6b65\u5c31\u62b5\u6d88\u3002\u8fd9\u53ef\u80fd\u662f\u6211\u7684\u504f\u89c1\uff0c\u56e0\u4e3a\u4f5c\u4e3a\u81ea\u884c\u8f66\u901a\u52e4\u8005\uff0c\u6211\u603b\u662f\u4fdd\u6301\u4e00\u4e9b\u57fa\u672c\u7684\u6709\u6c27\u8fd0\u52a8\uff0c\u4f46\u662f\u6211\u6709\u4e00\u4e9b\u70e6\u4eba\u7684 RSI\/\u80cc\u90e8\u95ee\u9898\uff0c\u76f4\u5230\u6211\u5f00\u59cb\u4e3e\u91cd\u624d\u771f\u6b63\u5f97\u5230\u89e3\u51b3\u3002<br>\u6211\u5bf9\u4e3e\u91cd\u7684\u4e3b\u8981\u5efa\u8bae\u662f\u627e\u5230\u4e00\u4e2a\u597d\u7684\u6559\u7ec3\u6765\u5c3d\u65e9\u89c2\u5bdf\u548c\u7ea0\u6b63\u4f60\u7684\u59ff\u52bf\u3002\u6211\u4e00\u751f\u90fd\u5728\u8fd9\u91cc\u6216\u90a3\u91cc\u5c1d\u8bd5\u8fc7\u4e3e\u91cd\uff0c\u4f46\u5c31\u50cf\u6d77\u62a5\u4e00\u6837\uff0c\u5b83\u4ece\u672a\u5361\u4f4f\u3002\u76f4\u5230\u6211 40 \u5c81\uff0c\u6211\u624d\u771f\u6b63\u627e\u5230\u4e86\u4e00\u4f4d\u8bad\u7ec3\u6709\u7d20\u7684\u6559\u7ec3\uff0c\u4ed6\u80fd\u591f\u771f\u6b63\u89c2\u5bdf\u5e76\u6559\u6211\u5982\u4f55\u6b63\u786e\u5730\u8fdb\u884c\u6df1\u8e72\u3001\u786c\u62c9\uff0c\u751a\u81f3\u5f15\u4f53\u5411\u4e0a\/\u63a8\u4e3e\u3002\u8eab\u4f53\u529b\u5b66\u4ee5\u53ca\u5982\u4f55\u4f5c\u52a8\u4f5c\u5e76\u6b63\u786e\u7684\u8c03\u52a8\u6240\u6709\u808c\u8089\u662f\u907f\u514d\u53d7\u4f24\u7684\u5173\u952e\uff0c\u5f53\u60a8\u6709\u4e00\u4e9b\u4e0d\u4e60\u60ef\u4f7f\u7528\u7684\u5f31\u808c\u8089\u65f6\uff0c\u8fd9\u5c24\u5176\u68d8\u624b\uff0c\u56e0\u6b64\u60a8\u7684\u8eab\u4f53\u4f1a\u4e0b\u610f\u8bc6\u5730\u8fdb\u884c\u5404\u79cd\u52a8\u4f5c\uff0c\u7279\u522b\u662f\u5f53\u60a8\u4e13\u6ce8\u4e8e\u8fd0\u52a8\u91cf\u65f6\uff0c\u5982\u679c\u60a8\u6709\u574f\u4e60\u60ef\u5e76\u4e14\u4e0d\u77e5\u9053\u4ee5\u6b63\u786e\u7684\u65b9\u5f0f\u53bb\u505a\uff0c\u90a3\u4e48\u60a8\u89c2\u770b\u591a\u5c11\u89c6\u9891\u90fd\u6ca1\u6709\u5173\u7cfb\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%AA%91%E8%BD%A6\"><\/span>\u9a91\u8f66<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u9a91\u81ea\u884c\u8f66\uff0c\u5b83\u5bf9\u819d\u76d6\u548c\u5173\u8282\u7684\u5f71\u54cd\u8f83\u5c0f\uff0c\u8dd1\u6b65\u5bf9\u4f60\u7684\u5173\u8282\u6765\u8bf4\u76f8\u5bf9\u56f0\u96be\uff0c\u5c24\u5176\u662f\u5728\u6ca5\u9752\u6216\u575a\u786c\u7684\u8868\u9762\u4e0a\u3002\u6211\u4e5f\u5750\u5728\u529e\u516c\u684c\u524d\uff08\u4e0d\u662f\u6574\u5929\uff0c\u4f46\u65e0\u8bba\u5982\u4f55\u90fd\u662f\u5176\u4e2d\u5f88\u5927\u4e00\u90e8\u5206\uff09\uff0c\u6211\u7684\u9996\u9009\u662f\u9a91\u81ea\u884c\u8f66\uff08\u516c\u8def\u3001\u788e\u77f3\u548c\u5c71\u5730 XC\uff09\u3002\u8d77\u6b65\u5f88\u5bb9\u6613\uff0c\u627e\u5230\u4e00\u8f86\u81ea\u884c\u8f66\u5e76\u5f00\u59cb\u8e29\u8e0f\u3002\u5f53\u4f60\u7d2f\u4e86\uff0c\u5c31\u5c11\u8e29\u8e0f\u677f\u56de\u5bb6\uff0cyoutube \u4e0a\u6709\u5f88\u591a\u89c6\u9891\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%8E%A9%E6%B8%B8%E6%88%8F%E5%81%A5%E8%BA%AB\"><\/span>\u73a9\u6e38\u620f\u5065\u8eab<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zwift \u662f\u4e00\u4e2a\u6e38\u620f\uff0c\u8fd9\u4e2a\u6e38\u620f\u7684\u73a9\u70b9\u5c31\u662f\u9a91\u884c\uff0c<span style=\"font-size: revert;\">Wahoo kickr V5 <\/span> \u662f\u4e00\u4e2a\u9a91\u884c\u88c5\u5907\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u7ed9\u81ea\u5df1\u4e70\u4e00\u4e2a\u50cf Wahoo kickr V5 \u8fd9\u6837\u7684\u667a\u80fd\u8bad\u7ec3\u5668\u3002\u8fd9\u5bf9\u6211\u6765\u8bf4\u6539\u53d8\u4e86\u751f\u6d3b\u3002\u88ab\u56f0\u5728\u5c01\u9501\u7684\u6fb3\u5927\u5229\u4e9a\uff0c\u6709\u4e86 Zwift\uff0c\u6211\u53ef\u4ee5\u968f\u65f6\u968f\u5730\u9a91\u8f66\uff0c\u53ea\u8981\u6211\u60f3\u9a91\u3002\u6211\u73b0\u5728\u6bcf\u5929\u9a91\u5927\u7ea6 50 \u516c\u91cc\uff0c\u662f\u6211\u66fe\u7ecf\u6700\u5065\u5eb7\u7684\u4eba\u3002<br>\u60a8\u53ef\u4ee5\u901a\u8fc7\u73a9\u771f\u6b63\u7684\u89c6\u9891\u6e38\u620f\u83b7\u5f97\u6709\u6c27\u8fd0\u52a8\u3001\u6e38\u620f\u5316\u548c\u793e\u4ea4\u7f51\u7edc\u7684\u5b8c\u7f8e\u7ed3\u5408\uff0c\u56e0\u4e3a\u60a8\u53ef\u4ee5\u5728\u6e38\u620f\u4e2d\u804a\u5929\u5e76\u4e0e\u5176\u4ed6\u4eba\u5efa\u7acb\u8054\u7cfb\u3002\u4e00\u5207\u90fd\u6765\u81ea\u60a8\u81ea\u5df1\u8212\u9002\u7684\u5bb6\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BF%AB%E8%B5%B0\"><\/span>\u5feb\u8d70<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4e00\u4e2a 60 \u5c81\u7684\u7a0b\u5e8f\u5458\uff0c\u4e3b\u8981\u662f\u5feb\u8d70\uff0c<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u6bcf\u5929\u4e0a\u73ed\u524d\u6216\u4e0b\u73ed\u540e\u5feb\u8d70\u534a\u5c0f\u65f6\u3002\u5982\u679c\u4f60\u6ca1\u6709\u51fa\u6c57\uff0c\u8bf4\u660e\u4f60\u8d70\u5f97\u8fd8\u4e0d\u591f\u5feb\uff01<\/p><p>\u6bcf 1-2 \u5929\u505a\u4e00\u7ec4\u81f3\u5c11 10 \u4e2a\u4fef\u5367\u6491\uff0c\u5982\u679c\u53ef\u4ee5\u7684\u8bdd\uff0c\u505a\u66f4\u591a\u3002<br>\u65e2\u7136\u4f60\u60f3\u8dd1\u6b65\uff0c\u4ece\u6bcf\u5468 2-3 \u6b21 1.6K\uff08\u7ed5\u8dd1\u9053\u56db\u5708\uff09\u5f00\u59cb\uff0c\u7136\u540e\u6bcf\u5468\u7cfb\u7edf\u5730\u589e\u52a0\u8ddd\u79bb\u4ee5\u8fbe\u5230\u4f60\u7684\u76ee\u6807\u3002\u5982\u679c\u60a8\u611f\u5230\u75b2\u5026\uff0c\u8bf7\u4e0d\u8981\u505c\u4e0b\u6765\uff0c\u53ea\u9700\u5207\u6362\u5230\u6b65\u884c\uff0c\u76f4\u5230\u60a8\u6062\u590d\u547c\u5438\uff0c\u7136\u540e\u7ee7\u7eed\u8dd1\u6b65\u3002<br>\u5982\u679c\u4f60\u6709\uff08\u6216\u53ef\u4ee5\uff09\u8fdb\u5165\u6e38\u6cf3\u6c60\uff0c\u6e38\u6cf3\u662f\u4e00\u79cd\u5f88\u597d\u7684\u953b\u70bc\u65b9\u5f0f\uff0c\u4e5f\u8bb8\u4e5f\u5f88\u6709\u8da3\u3002\u4f60\u9700\u8981\u52aa\u529b\u624d\u80fd\u770b\u5230\u200b\u200b\u597d\u5904\u2014\u2014\u4e0d\u65ad\u5730\u505a\u524d\u722c\u548c\u8e22\u817f\u3002<br>\u9664\u4e86\u50cf\u6b65\u884c\u548c\u4fef\u5367\u6491\u8fd9\u6837\u7684\u4e00\u4e9b\u57fa\u7840\u8fd0\u52a8\u5916\uff0c\u5173\u952e\u662f\u8981\u627e\u5230\u67d0\u79cd\u4f60\u771f\u6b63\u559c\u6b22\u7684\u8fd0\u52a8\u5f62\u5f0f\uff0c\u8fd9\u6837\u4f60\u624d\u80fd\u575a\u6301\u4e0b\u53bb\u3002\u6ed1\u96ea\u662f\u53e6\u4e00\u79cd\u51ac\u5929\u7684\u53ef\u80fd\u6027\u2014\u2014\u4f60\u6c38\u8fdc\u4e0d\u4f1a\u592a\u8001\u800c\u65e0\u6cd5\u5b66\u4e60\uff08\u6211\u4eca\u5e74 60 \u5c81\uff0c\u51e0\u5e74\u524d\u624d\u5b66\u4f1a\uff09\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%90%83%E5%A5%BD\"><\/span>\u5403\u597d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u786e\u4fdd\u4f60\u5403\u9971\u4e86\u3002<br>\u5f53\u6211\u53d1\u73b0\u81ea\u5df1\u6ca1\u6709\u7cbe\u529b\u53bb\u5065\u8eab\u623f\u65f6\uff0c\u901a\u5e38\u662f\u56e0\u4e3a\u6211\u5403\u5f97\u4e0d\u591f\u3002\u5f88\u591a\u4eba\u4e3a\u4e86\u51cf\u80a5\u800c\u5065\u8eab\uff0c\u4ece\u79d1\u5b66\u4e0a\u8bb2\uff0c\u4f60\u9700\u8981\u70ed\u91cf\u8d64\u5b57\u6765\u51cf\u80a5\uff0c\u6240\u4ee5\u5f88\u591a\u5173\u4e8e\u996e\u98df\/\u8fd0\u52a8\u7684\u9605\u8bfb\u90fd\u5efa\u8bae\u4f4e\u70ed\u91cf\u996e\u98df\uff0c\u4f46\u5bf9\u4e8e\u5065\u8eab\u6765\u8bf4\uff0c\u8fd0\u52a8\u66f4\u91cd\u8981\uff0c\u8fd9\u9700\u8981\u5361\u8def\u91cc\u6765\u7ef4\u6301\u3002\u4f4e\u70ed\u91cf\u996e\u98df\u8ba9\u6211\u53d8\u6210\u4e86\u4e00\u4e2a\u51e0\u4e4e\u65e0\u6cd5\u4e13\u6ce8\u4e8e\u5de5\u4f5c\u7684\u86de\u8753\uff0c\u66f4\u4e0d\u7528\u8bf4\u953b\u70bc\u4e86\u3002<br>\u5f53\u60a8\u5f00\u59cb\u5b9a\u671f\u953b\u70bc\u65f6\uff0c\u8bf7\u786e\u4fdd\u589e\u52a0\u5361\u8def\u91cc\u6444\u5165\u91cf\u3002\u4e00\u5f00\u59cb\u4e0d\u8981\u592a\u62c5\u5fc3\u4f60\u4ece\u54ea\u91cc\u83b7\u5f97\u5361\u8def\u91cc\u3002\u5267\u70c8\u7684\u996e\u98df\u53d8\u5316\u9700\u8981\u65f6\u95f4\u6765\u9002\u5e94\uff0c\u60a8\u9700\u8981\u7cbe\u529b\u53bb\u6e05\u6670\u601d\u8003\u5e76\u5c1d\u8bd5\u627e\u5230\u6700\u9002\u5408\u60a8\u7684\u65b9\u6cd5\u3002\u5982\u679c\u4f60\u60f3\u5403\u5f97\u66f4\u5065\u5eb7\uff0c\u4f60\u53ef\u4ee5\u9010\u6e10\u6539\u53d8\u52a0\u5de5\u98df\u54c1\/\u4f4e\u7cd6\u548c\u5de5\u4f5c<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%94%80%E5%B2%A9\"><\/span>\u6500\u5ca9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u8fd9\u91cc\u63a8\u8350\u6500\u5ca9\uff0c\u6211\u8ba4\u4e3a\u8fd9\u662f\u4e2a\u597d\u4e3b\u610f\u3002\u4e0d\u8fc7\uff0c\u5bf9\u4e8e\u90a3\u4e9b\u521a\u521a\u8d77\u6b65\u7684\u4eba\u6765\u8bf4\uff0c\u5f92\u6b65\u65c5\u884c\u901a\u5e38\u662f\u4e00\u4e2a\u66f4\u597d\u7684\u4e3b\u610f\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%88%86%E6%B8%85%E6%A5%9A%E5%B7%A5%E4%BD%9C%E5%92%8C%E7%94%9F%E6%B4%BB\"><\/span>\u5206\u6e05\u695a\u5de5\u4f5c\u548c\u751f\u6d3b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u5728\u5927\u7ea6 5 \u5e74\u7684\u65f6\u95f4\u91cc\uff0c\u6211\u4ece BMI=32 \u548c\u5b8c\u5168\u4e0d\u6d3b\u52a8\u5230 BMI=23\uff08\u7ea6 15% \u7684\u4f53\u8102\uff09\u548c\u94c1\u4eba\u4e09\u9879\u8d5b\/\u9a6c\u62c9\u677e\u8d5b\u3002<\/p><p>\u6211\u5e0c\u671b\u6211\u5b66\u5230\u7684\u4e00\u4e9b\u77e5\u8bc6\u53ef\u80fd\u5bf9\u60a8\u6216\u5176\u4ed6\u9605\u8bfb\u672c\u6587\u7684\u4eba\u6709\u7528\uff1a<\/p><p>1.\u5c1d\u8bd5\u4e00\u7cfb\u5217\u79ef\u6781\u7684\u8ffd\u6c42\uff0c\u770b\u770b\u4f60\u559c\u6b22\u4ec0\u4e48\u3002\u6211\u53d1\u73b0\u53ea\u6709\u6211\u771f\u6b63\u559c\u6b22\u7684\u4e1c\u897f\u624d\u4f1a\u575a\u6301\u4e0b\u53bb\uff0c\u53d1\u73b0\u4f60\u559c\u6b22\u7684\u4e1c\u897f\u9700\u8981\u53cd\u590d\u8bd5\u9a8c\u3002<\/p><p>2. \u6162\u6162\u5f00\u59cb\uff0c\u7136\u540e\u9010\u6b65\u5efa\u7acb\u3002\u4f8b\u5982\uff0c\u8981\u5f00\u59cb\u8dd1\u6b65\uff0c\u4ece\u6b65\u884c\u5f00\u59cb\uff0c\u7136\u540e\u8d70\u5f97\u66f4\u5feb\/\u66f4\u8fdc\uff0c\u7136\u540e\u6162\u8dd1\u7b49\u7b49\u3002\u90e8\u5206\u662f\u4e3a\u4e86\u907f\u514d\u53d7\u4f24\uff0c\u90e8\u5206\u662f\u4e3a\u4e86\u53ea\u505a\u4e00\u4e9b\u5c0f\u7684\u6539\u53d8\uff08\u4e0b\u4e00\u70b9\uff09\u3002<\/p><p>3. \u4e0d\u8981\u5bf9\u4f60\u7684\u751f\u6d3b\u65b9\u5f0f\u505a\u51fa\u4efb\u4f55\u7a81\u7136\u7684\u3001\u620f\u5267\u6027\u7684\u6539\u53d8\u3002\u76f8\u53cd\uff0c\u5728\u5f88\u957f\u4e00\u6bb5\u65f6\u95f4\u5185\u8fdb\u884c\u5927\u91cf\u5c0f\u8c03\u6574\u3002\u6211\u53d1\u73b0\u8fd9\u66f4\u6709\u53ef\u80fd\u575a\u6301\u4e0b\u53bb\uff0c\u5982\u679c\u67d0\u4e9b\u53d8\u5316\u4e0d\u575a\u6301\uff0c\u4e5f\u6ca1\u4ec0\u4e48\u5927\u4e0d\u4e86\u7684\u3002\u8fd9\u9002\u7528\u4e8e\u5f88\u591a\u60c5\u51b5\uff1a\u4f8b\u5982\uff0c\u6211\u4ece\u5496\u5561\u4e2d\u7684\u5927\u91cf\u7cd6\u53d8\u6210\u4e86\u65e0\u7cd6\u3002\u8fd9\u4e2a\u8fc7\u7a0b\u662f\u5982\u6b64\u7f13\u6162\uff0c\u4ee5\u81f3\u4e8e\u51e0\u4e4e\u65e0\u6cd5\u5bdf\u89c9\uff1b\u73b0\u5728\uff0c\u5728\u6211\u7684\u5496\u5561\u4e2d\u52a0\u7cd6\u7684\u6574\u4e2a\u60f3\u6cd5\u5e76\u4e0d\u5438\u5f15\u4eba\u3002\u9274\u4e8e\u6211\u559d\u4e86\u5f88\u591a\u5496\u5561\uff0c\u8fd9\u5bf9\u5361\u8def\u91cc\u6444\u5165\u91cf\u6709\u5f88\u5927\u5f71\u54cd\uff0c\u800c\u4e14\u5bf9\u4eab\u53d7\u6ca1\u6709\u8d1f\u9762\u5f71\u54cd\u3002<\/p><p>4. \u4f60\u5403\u4ec0\u4e48\u5bf9\u6574\u4f53\u5065\u5eb7\u975e\u5e38\u91cd\u8981\u3002\u5bf9\u6211\u6765\u8bf4\uff0c\u7b80\u5355\u5730\u4e86\u89e3\u8425\u517b\u5c31\u6210\u529f\u4e86\u4e00\u534a\u3002\u73b0\u5728\u6211\u4e86\u89e3\u4e86\u6211\u5403\u7684\u98df\u7269\u7684\u8425\u517b\uff0c\u6211\u53ef\u4ee5\u505a\u51fa\u66f4\u597d\u7684\u51b3\u5b9a\uff1a\u8981\u4e48\u62d2\u7edd\u90a3\u4e9b\u4e0d\u597d\u7684\u4e1c\u897f\uff0c\u6ca1\u6709\u4efb\u4f55\u53ef\u53d6\u4e4b\u5904\uff08\u4f8b\u5982\u53cd\u5f0f\u8102\u80aa\uff09\uff0c\u8981\u4e48\u81f3\u5c11\u5bf9\u4eab\u53d7\u4e0e\u4e0d\u5065\u5eb7\u7684\u66f2\u7ebf\u6709\u4e00\u4e9b\u4e86\u89e3\u5e76\u62e5\u6709\u81ea\u7531\u5728\u8be5\u66f2\u7ebf\u4e0a\u9009\u62e9\u6211\u81ea\u5df1\u7684\u64cd\u4f5c\u70b9\u3002\u6211\u7684\u996e\u98df\u73b0\u5728\u5f88\u5e73\u8861\uff08\u4e0d\u662f\u6ca1\u6709\u67d0\u4e9b\u8fc7\u5ea6\uff0c\u4f46\u662f\u563f\uff09\uff0c\u6211\u559c\u6b22\u6211\u5403\u7684\u4e1c\u897f\u7684\u5473\u9053\u548c\u8d28\u5730\uff08\u5f88\u591a\u65b0\u9c9c\u852c\u83dc\u7b49\uff09\uff0c\u5e76\u4e14\u89c9\u5f97\u6211\u6709\u8db3\u591f\u7684\u80fd\u91cf\u6765\u652f\u6301\u76f8\u5f53\u8270\u5de8\u7684\u8fd0\u52a8\u3002<\/p><p>5. \u5bf9\u6211\u6765\u8bf4\uff0c\u6bcf\u5929\u505a\u4e00\u4e9b\u79ef\u6781\u7684\u4e8b\u60c5\u5bf9\u4e8e\u4fdd\u6301\u52bf\u5934\u975e\u5e38\u91cd\u8981\u3002\u6709\u4e9b\u65e5\u5b50\u53ea\u662f\u5728\u5f53\u5730\u516c\u56ed\u6563\u6b65\uff0c\u4f46\u5373\u4fbf\u5982\u6b64\uff0c\u6211\u4e5f\u4f1a\u611f\u89c9\u597d\u591a\u4e86\uff0c\u5934\u8111\u4e5f\u6e05\u9192\u4e86\u3002<\/p><p>6. \u5bf9\u6211\u6765\u8bf4\uff0c\u8131\u79bb\u5de5\u4f5c\u7684\u80fd\u529b\u5f88\u91cd\u8981\u3002\u5982\u679c\u6211\u4e0d\u8fd9\u6837\u505a\uff0c\u8fd9\u901a\u5e38\u4f1a\u6270\u4e71\u6211\u7684\u7761\u7720\uff08\u4e0b\u4e00\u70b9\uff09\u3002\u4e3a\u6b64\uff0c\u6211\u4f5c\u4e3a\u4e00\u4e2a\u6781\u7aef\u7684\u5206\u5272\u8005\uff08\u4e24\u53f0\u7b14\u8bb0\u672c\u7535\u8111\u548c\u4e24\u90e8\u624b\u673a\uff1a\u4e00\u90e8\u7528\u4e8e\u5de5\u4f5c\uff0c\u4e00\u90e8\u7528\u4e8e\u4e2a\u4eba\uff09\u3002\u5f53\u6211\u4e0d\u5de5\u4f5c\u65f6\uff08\u5de5\u4f5c\u65e5\u7684\u5de5\u4f5c\u65f6\u95f4\uff09\uff0c\u6211\u4ece\u4e0d\u770b\u4efb\u4f55\u4e0e\u5de5\u4f5c\u76f8\u5173\u7684\u4e1c\u897f\u3002<\/p><p>7.\u5145\u8db3\u3001\u4f18\u8d28\u7684\u7761\u7720\u3002\u6211\u8ba4\u4e3a\u6bcf\u4e2a\u4eba\u7684\u9700\u6c42\u5404\u4e0d\u76f8\u540c\uff0c\u4f46\u6211\u6bcf\u5929\u665a\u4e0a\u5927\u7ea6\u5728\u540c\u4e00\u65f6\u95f4\u4e0a\u5e8a\u7761\u89c9\uff0c\u6709\u516b\u5c0f\u65f6\u7684\u9ad8\u8d28\u91cf\u7761\u7720\uff0c\u81ea\u7136\u9192\u6765\uff08\u6ca1\u6709\u95f9\u949f\uff09\u3002\u6211\u662f\u4e00\u4e2a\u65e9\u8d77\u7684\u4eba\uff0c\u7edd\u5bf9\u559c\u6b22\u65e9\u8d77\uff0c\u8fd9\u53ef\u80fd\u4f1a\u6709\u6240\u5e2e\u52a9\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BB%BA%E4%B8%80%E4%B8%AA%E5%81%A5%E8%BA%AB%E6%88%BF\"><\/span>\u5efa\u4e00\u4e2a\u5065\u8eab\u623f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u5927\u7ea6\u4e00\u4e2a\u6708\u540e\uff0c\u6211\u5f97\u5230\u4e86\u4ee5\u4e0b\u8bbe\u5907\uff1a<\/p><\/blockquote>\n\n\n\n<ul class=\"wp-block-list\"><li>\u52a8\u529b\u67b6\uff08\u548c 1\/2 \u6df1\u8e72\u67b6\uff09<\/li><li>\u6760\u94c3 x 2<\/li><li>\u4fdd\u9669\u6760\u677f 200kg<\/li><li>\u54d1\u94c3\u4ece 9 \u516c\u65a4 -&gt; 40 \u516c\u65a4<\/li><li>\u5355\u8fb9\u5e26<\/li><li>\u7b49\u7b49..<br>\u6211\u628a\u5b83\u5168\u90e8\u653e\u5728\u6211\u7684\u9633\u53f0\u4e0a\uff0c\u73b0\u5728\u5b83\u76ef\u7740\u6211\u770b\u4ee3\u7801\uff0c\u8fd9\u662f\u5927\u591a\u6570\u65f6\u5019\u953b\u70bc\u7684\u5f3a\u5927\u52a8\u529b\u2026\u2026\u6211\u5728\u8fd9\u4e0a\u9762\u82b1\u4e86\u5f88\u591a\u94b1\uff0c\u6211\u60f3\u8ba9\u6211\u7684\u94b1\u7269\u6709\u6240\u503c\u3002<br>\u5b83\u6b63\u5728\u5de5\u4f5c\u2026\u2026<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8F%82%E8%80%83%E8%B5%84%E6%96%99\"><\/span>\u53c2\u8003\u8d44\u6599<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.nonetorun.com\/\">\u8dd1\u6b65\u8ba1\u5212<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/simplifaster.com\/articles\/how-trainable-is-vo2-max\/\">\u600e\u4e48\u6837\u53bb\u8bad\u7ec3\u6700\u5927\u5438\u6c27\u91cf<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.strongfirst.com\/the-fighter-pullup-program-revisited\/\">\u5f15\u4f53\u5411\u4e0a \u8bad\u7ec3\u4e00<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/strengthlevel.com\/strength-standards\/pull-ups\/lb\">\u5f15\u4f53\u5411\u4e0a \u8bad\u7ec3\u4e8c<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/results?search_query=oxygen+advantage\">\u522b\u7528\u5634\u547c\u5438<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/stronglifts.com\/5x5\/\">\u529b\u91cf\u8bad\u7ec3\u6307\u5357<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6709\u4eba\u5728 HN \u4e0a\u9762\u95ee\u4e86\u4e00\u4e2a\u95ee\u9898\uff0c\u5927\u6982\u662f\u7a0b\u5e8f\u5458\u600e\u4e48\u6837\u517b\u751f\uff0c\u5f88\u5c11\u6709\u4eba\u5efa\u8bae\u7a0b\u5e8f\u5458\u65e9\u7761\u65e9\u8d77\u4e4b\u7c7b\u7684\uff0c\u5927\u90e8\u5206\u90fd\u662f\u5efa\u8bae\u7a0b\u5e8f\u5458\u600e\u4e48\u6837\u8fd0\u52a8\u5065\u8eab\uff0c\u4e5f\u6ca1\u6709\u63d0\u5230\u67b8\u675e\u6ce1\u83ca\u82b1\uff0c\u591a\u559d\u70ed\u6c34\uff0c\u6309\u6469\u4e4b\u7c7b\u7684\u3002 ASK HN \u7a0b\u5e8f\u5458\u600e\u4e48\u6837\u4fdd\u6301\u5065\u5eb7\u7684\u4f53\u9b44? \u6211\u662f\u4e00\u4e2a\u7a0b\u5e8f\u5458\uff0c\u6211\u6574\u5929\u90fd &#8230; <a title=\"\u7a0b\u5e8f\u5458\u600e\u4e48\u6837\u4fdd\u6301\u5065\u5eb7\u7684\u4f53\u9b44\" class=\"read-more\" href=\"https:\/\/qishiya.com\/?p=1275\" aria-label=\"\u66f4\u591a \u7a0b\u5e8f\u5458\u600e\u4e48\u6837\u4fdd\u6301\u5065\u5eb7\u7684\u4f53\u9b44\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"templates\/template-full-width.php","format":"standard","meta":{"footnotes":""},"categories":[217,221],"tags":[218,219,223,222,220],"class_list":["post-1275","post","type-post","status-publish","format-standard","hentry","category-ask-hn","category-221","tag-ask-hn","tag-hn","tag-wahoo-kickr-v5","tag-zwift","tag-220"],"_links":{"self":[{"href":"https:\/\/qishiya.com\/index.php?rest_route=\/wp\/v2\/posts\/1275","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/qishiya.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/qishiya.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/qishiya.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/qishiya.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1275"}],"version-history":[{"count":0,"href":"https:\/\/qishiya.com\/index.php?rest_route=\/wp\/v2\/posts\/1275\/revisions"}],"wp:attachment":[{"href":"https:\/\/qishiya.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1275"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/qishiya.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1275"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/qishiya.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}