{"id":2149,"date":"2024-02-22T22:42:17","date_gmt":"2024-02-22T14:42:17","guid":{"rendered":"https:\/\/qishiya.com\/?p=2149"},"modified":"2024-02-29T21:13:00","modified_gmt":"2024-02-29T13:13:00","slug":"%e6%88%91%e7%9a%84%e8%ba%ab%e4%bd%93%e4%bf%9d%e5%85%bb%e7%ba%aa%e5%bd%95","status":"publish","type":"post","link":"https:\/\/qishiya.com\/?p=2149","title":{"rendered":"\u6211\u7684\u8eab\u4f53\u4fdd\u517b\u7eaa\u5f55"},"content":{"rendered":"\n<p>\u6211\u662f 85 \u5e74\u51fa\u751f\u7684\uff0c\u660e\u5e74\u5c31 40 \u5c81\u4e86\uff0c\u81ea\u4ece\u65b0\u51a0\u540e\uff0c\u6574\u4e2a\u8eab\u4f53\u7684\u7efc\u5408\u80fd\u529b\u611f\u89c9\u5927\u4e0d\u5982\u524d\uff0c\u56e0\u4e3a\u80ba\u90e8\u611f\u67d3\uff0c\u533b\u751f\u5efa\u8bae\u6211\u4e0d\u8981\u5728\u65ad\u98df\uff0c\u540c\u65f6\u4e5f\u8981\u5403\u78b3\u6c34\uff0c\u6211\u7684\u4f53\u91cd\u4ece 70 \u516c\u65a4\uff0c\u5230\u73b0\u5728\u53d8\u6210 80 \u516c\u65a4\uff0c\u80ba\u90e8\u611f\u67d3\u7684\u65f6\u5019\u53bb\u4e86\u4e00\u6b21\u53a6\u95e8\u51fa\u5dee\uff0c\u611f\u89c9\u81ea\u5df1\u865a\u5230\u8d70\u8def\u90fd\u6709\u53ef\u80fd\u6454\u5012\uff0c\u6240\u4ee5\u4eca\u5e74\u5f00\u59cb\uff0c\u51c6\u5907\u597d\u597d\u4fdd\u517b\u81ea\u5df1\u7684\u8eab\u4f53\u3002<\/p>\n\n\n\n<p>\u6211\u559c\u6b22\u5065\u8eab\uff0c\u5065\u8eab\u90a3\u79cd\u51fa\u5b8c\u6c57\u6c34\u540e\u7684\u611f\u89c9\uff0c\u5927\u8111\u975e\u5e38\u5174\u594b\uff0c\u6211\u7684\u76ee\u6807\u4e0d\u662f\u89818\u5757\u8179\u808c\uff0c\u6211\u7684\u76ee\u6807\u975e\u5e38\u660e\u786e\u3002<\/p>\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 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #ff6200;color:#ff6200\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/qishiya.com\/?p=2149\/#%E7%9B%AE%E6%A0%87\" title=\"\u76ee\u6807\">\u76ee\u6807<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/qishiya.com\/?p=2149\/#20240222\" title=\"2024.02.22\">2024.02.22<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/qishiya.com\/?p=2149\/#20240224\" title=\"2024.02.24\">2024.02.24<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/qishiya.com\/?p=2149\/#20240226\" title=\"2024.02.26\">2024.02.26<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/qishiya.com\/?p=2149\/#20240227\" title=\"2024.02.27\">2024.02.27<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/qishiya.com\/?p=2149\/#20230228\" title=\"2023.02.28\">2023.02.28<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9B%AE%E6%A0%87\"><\/span>\u76ee\u6807<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u8eab\u4f53\u7684\u75db\u75db\u6d88\u5931\uff0c\u56e0\u4e3a\u4e45\u5ea7\uff0c\u8170\u90e8\uff0c\u80a9\u90e8\u4e4b\u7c7b\u7684\u75db\u75db\u901a\u8fc7\u8fd0\u52a8\u6765\u6d88\u5931\u3002<\/li>\n\n\n\n<li>\u4f53\u91cd\u56de\u5230 70 \u516c\u65a4\uff0c\u4f53\u91cd\u52a0\u91cd\uff0c\u5bf9\u4e8e\u6211\u7684\u819d\u76d6\u538b\u529b\u589e\u5927\u3002<\/li>\n\n\n\n<li>\u7518\u6cb9\u4e09\u916f\u56de\u5230\u6b63\u5e38\u6c34\u5e73\uff0c\u8fd9\u51e0\u5e74\u8840\u8102\u4e00\u76f4\u8fc7\u9ad8\uff0c\u6709\u5403\u964d\u8102\u836f\uff0c\u4f46\u662f\u5e0c\u671b\u4ed6\u7ef4\u6301\u5728\u6b63\u5e38\u6c34\u5e73\u3002<\/li>\n\n\n\n<li>\u80fd\u6b63\u5e38\u5de5\u4f5c8-10 \u4e2a\u5c0f\u65f6\uff0c\u80ba\u90e8\u611f\u67d3\u540e\uff0c\u6bcf\u5de5\u4f5c\u534a\u5929\uff0c\u5c31\u611f\u89c9\u7279\u522b\u7d2f\uff0c\u5e0c\u671b\u56de\u5230 8-10 \u4e2a\u5c0f\u65f6\u7684\u6b63\u5e38\u5de5\u4f5c\u3002<\/li>\n<\/ol>\n\n\n\n<p>\u57fa\u4e8e\u8fd9\u4e9b\u76ee\u6807\uff0c\u51c6\u5907\u4ece\u5c0f\u4e8b\u5f00\u59cb\uff0c\u6211\u4f1a\u7eaa\u5f55\u6bcf\u4e00\u4e2a\u6708\uff0c\u6bcf\u5468\u7684\u4e00\u4e2a\u8fdb\u5c55\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20240222\"><\/span>2024.02.22<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4eca\u5929\u8df3\u7ef3 300 \u4e2a\uff0c\u4f4e\u5f3a\u5ea6\u6709\u6c27\u8bad\u7ec3 20 \u5206\u949f\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/tutu-1252436247.cos.ap-beijing.myqcloud.com\/2024\/02\/20240222sqDgk9.jpg\" alt=\"20240222sqDgk9\"\/><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=-hS70qmClnI\">(2) \u7537\u5973\u9069\u7528!! 20\u5206\u9418\u7ad9\u7acb\u5f0f\u71c3\u8102\u904b\u52d5 (\u7121\u8df3\u8e8d\u3001\u4e0d\u50b7\u819d\u3001\u5c45\u5bb6\u6709\u6c27)\/ 20 MINS Standing Beginner No Jumping HIIT workout &#8211; YouTube<\/a><\/p>\n\n\n\n<p>\u4e3b\u8981\u662f\u8ddf\u7740\u8fd9\u4f4d\u535a\u4e3b\u505a\u4e86 20 \u5206\u949f\u7684 HIIT \uff0c\u505a\u5b8c\u540e\u5927\u6c57\uff0c\u8111\u5b50\u7279\u522b\u5174\u594b\uff0c\u6211\u53ef\u80fd\u6bcf\u5929\u4f1a\u6301\u7eed\u8fd9\u4e2a\u8bad\u7ec3\u91cf\uff0c\u5148\u8bad\u7ec3\u4e24\u5468\u518d\u770b\u662f\u5426\u8981\u52a0\u5927\u91cf\u3002<\/p>\n\n\n\n<p>\u4e24\u7897\u5c0f\u7c73\u996d\uff0c\u5403\u4e24\u6b21\uff0c\u4fdd\u6301 18 \u4e2a\u5c0f\u65f6\u7684\u7981\u98df\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20240224\"><\/span>2024.02.24<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5f39\u529b\u5e26\u4eca\u5929\u6536\u5230\u8d27\u4e86\uff0c\u4e70\u7684\u662f\u4e00\u7c97\u7684\uff0c\u6709\u70b9\u9ad8\u4f30\u4e86\u6211\u81ea\u5df1\uff0c\u53d1\u73b0\u62c9\u4e0d\u592a\u52a8\uff0c\u8ddf\u7740\u89c6\u9891\u7ec3\u4e60\u4e86 22 \u5206\u949f\uff0c\u6574\u4f53\u4e0a\u6765\u8bf4\uff0c\u6ca1\u6709 Hiit \u5f3a\u5ea6\u9ad8\uff0c\u4f46\u662f\u62c9\u7684\u597d\u723d\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/tutu-1252436247.cos.ap-beijing.myqcloud.com\/2024\/02\/20240224h5qBAY.jpg\" alt=\"20240224h5qBAY\"\/><\/figure>\n\n\n\n<p>\u5728\u62fc\u591a\u591a\u4e0a\u82b1\u4e86\u4e0d\u5230 10 \u5757\u94b1\u4e70\u7684\uff0c\u4ee5\u6211\u7684\u529b\u6c14\uff0c\u5f88\u96be\u62c9\u52a8\uff0c\u51b3\u5b9a\u518d\u4e70\u4e00\u6839\u7ec6\u4e00\u4e9b\u957f\u4e00\u4e9b\u7684\uff0c\u8fd9\u4e2a\u6709\u70b9\u77ed\uff0c\u6211\u60f3\u8fd9\u79cd\u7c97\u7684\u4e5f\u4e0d\u53ef\u80fd\u505a\u592a\u957f\uff0c\u4e0d\u7136\u91cd\u91cf\u592a\u91cd\u4e86\u3002<\/p>\n\n\n\n<p>\u662f\u8ddf\u7740\u670b\u53cb\u63a8\u8350\u7684\u4e00\u4e2a\u89c6\u9891\u7ec3\u4e60\u7684\uff0c\u6574\u4f53\u7ec3\u4e60\u4e0b\u6765\u6bd4\u8f83\u8f7b\u677e\uff0c\u540e\u9762\u53c8\u52a0\u4e86\u4e00\u4e2a\u89c6\u9891\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/tutu-1252436247.cos.ap-beijing.myqcloud.com\/2024\/02\/20240224kIh32l.jpg\" alt=\"20240224kIh32l\"\/><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=LfGGQs0MX7Q\">(1) Home &#8220;elastic band&#8221; whole body training, this set is enough &#8211; YouTube<\/a><\/p>\n\n\n\n<p>\u8fd0\u52a8\u5b8c\u611f\u89c9\u8fd8\u4e0d\u592a\u6ee1\u8db3\uff0c\u53c8\u505a\u4e86\u4e00\u7ec4\u80f8\u90e8\u7684\u7ec3\u4e60\u3002<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/zpR1q6zkTbI\">\u5f48\u529b\u5e36\u5c45\u5bb6\u935b\u7149\u56db\u500b\u52d5\u4f5c\u7df4\u51fa\u597d\u770b\u53c8\u98fd\u6eff\u7684\u80f8\u808c#\u80f8\u90e8\u8a13\u7df4 #\u5c45\u5bb6\u935b\u7149 #\u5065\u8eab\u6559\u5b78 &#8211; YouTube<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20240226\"><\/span>2024.02.26<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/tutu-1252436247.cos.ap-beijing.myqcloud.com\/2024\/02\/20240226vlbXXE.jpg\" alt=\"20240226vlbXXE\"\/><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=Lk0TPgGJUYI\">(1) 30\u5206\u9418 \u5361\u8def\u91cc\u6bba\u624b HIIT \u8a13\u7df4 \/ \u5168\u8eab\u6709\u6c27\u3001\u7121\u5668\u68b0\u3001\u7121\u91cd\u8907 &#8211; YouTube<\/a><\/p>\n\n\n\n<p>\u4eca\u5929\u7684\u8bad\u7ec3\u6709\u70b9\u5403\u4e0d\u6d88\uff0c\u540e\u9762\u51e0\u4e2a\u52a8\u4f5c\u5b8c\u6210\u5ea6\u6709\u70b9\u4f4e\uff0c\u4e0d\u8fc7\u8fd8\u597d\u575a\u6301\u505a\u5b8c\u4e86\uff0c\u867d\u7136\u4e0d\u662f\u7279\u522b\u6807\u51c6\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20240227\"><\/span>2024.02.27<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u628a 26 \u7684\u8bad\u7ec3\u91cd\u65b0\u505a\u4e86\u4e00\u6b21\uff0c\u8fd9\u6b21\u5b8c\u6210\u5ea6\u4e0d\u9519\uff0c\u611f\u89c9\u8f7b\u677e\u70b9\uff0c\u4f46\u662f\u5728\u8179\u90e8\u7ec3\u4e60\u8fd9\u4e00\u5757\uff0c\u8fd8\u662f\u6bd4\u8f83\u5403\u529b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20230228\"><\/span>2023.02.28<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>300 \u4e2a\u8df3\u7ef3\u52a0 30 \u5206\u949f\u7684 HIIT<\/p>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/tutu-1252436247.cos.ap-beijing.myqcloud.com\/2024\/02\/202402297gapVT.jpg\" alt=\"202402297gapVT\"\/><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=w1byGWZ3naE\">(1) 30\u5206\u9418 \u8d85\u71c3\u8102HIIT\u8a13\u7df4 &#8211; \u5361\u8def\u91cc\u6bba\u624b \u7626\u8eab\u6709\u6c27\u3001\u7121\u5668\u68b0\/ 30 MIN Advanced HIIT Workout &#8211; YouTube<\/a><\/p>\n\n\n\n<p>\u8fd9\u4e2a\u5728\u8df3\u7684\u65f6\u5019\uff0c\u819d\u76d6\u6709\u70b9\u75db\uff0c\u53ef\u80fd\u662f\u5728\u8df3\u7ef3\u7684\u65f6\u5019\u51b2\u51fb\u5230\u4e86\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6211\u662f 85 \u5e74\u51fa\u751f\u7684\uff0c\u660e\u5e74\u5c31 40 \u5c81\u4e86\uff0c\u81ea\u4ece\u65b0\u51a0\u540e\uff0c\u6574\u4e2a\u8eab\u4f53\u7684\u7efc\u5408\u80fd\u529b\u611f\u89c9\u5927\u4e0d\u5982\u524d\uff0c\u56e0\u4e3a\u80ba\u90e8\u611f\u67d3\uff0c\u533b\u751f\u5efa\u8bae\u6211\u4e0d\u8981\u5728\u65ad\u98df\uff0c\u540c\u65f6\u4e5f\u8981\u5403\u78b3\u6c34\uff0c\u6211\u7684\u4f53\u91cd\u4ece 70 \u516c\u65a4\uff0c\u5230\u73b0\u5728\u53d8\u6210 80 \u516c\u65a4\uff0c\u80ba\u90e8\u611f\u67d3\u7684\u65f6\u5019\u53bb\u4e86\u4e00\u6b21\u53a6\u95e8\u51fa\u5dee\uff0c\u611f\u89c9\u81ea\u5df1\u865a\u5230\u8d70\u8def\u90fd\u6709\u53ef &#8230; <a title=\"\u6211\u7684\u8eab\u4f53\u4fdd\u517b\u7eaa\u5f55\" class=\"read-more\" href=\"https:\/\/qishiya.com\/?p=2149\" aria-label=\"\u66f4\u591a \u6211\u7684\u8eab\u4f53\u4fdd\u517b\u7eaa\u5f55\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":2151,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[443,221],"tags":[],"class_list":["post-2149","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-443","category-221","resize-featured-image"],"_links":{"self":[{"href":"https:\/\/qishiya.com\/index.php?rest_route=\/wp\/v2\/posts\/2149","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=2149"}],"version-history":[{"count":5,"href":"https:\/\/qishiya.com\/index.php?rest_route=\/wp\/v2\/posts\/2149\/revisions"}],"predecessor-version":[{"id":2164,"href":"https:\/\/qishiya.com\/index.php?rest_route=\/wp\/v2\/posts\/2149\/revisions\/2164"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/qishiya.com\/index.php?rest_route=\/wp\/v2\/media\/2151"}],"wp:attachment":[{"href":"https:\/\/qishiya.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/qishiya.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/qishiya.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}