{"id":19247,"date":"2017-12-04T01:00:00","date_gmt":"2018-08-04T05:03:54","guid":{"rendered":"http:\/\/wp.running-bible.com\/index.php\/2018\/08\/04\/%e5%88%92%e9%87%8d%e7%82%b9%ef%bc%8114%e6%9d%a1%e5%bf%85%e6%87%82%e7%9a%84%e8%b7%91%e6%ad%a5%e5%b0%8f%e7%9f%a5%e8%af%86%ef%bc%81\/"},"modified":"2022-01-18T19:14:14","modified_gmt":"2022-01-18T11:14:14","slug":"%e5%88%92%e9%87%8d%e7%82%b9%ef%bc%8114%e6%9d%a1%e5%bf%85%e6%87%82%e7%9a%84%e8%b7%91%e6%ad%a5%e5%b0%8f%e7%9f%a5%e8%af%86%ef%bc%81","status":"publish","type":"post","link":"http:\/\/wp.running-bible.com\/index.php\/2017\/12\/04\/%e5%88%92%e9%87%8d%e7%82%b9%ef%bc%8114%e6%9d%a1%e5%bf%85%e6%87%82%e7%9a%84%e8%b7%91%e6%ad%a5%e5%b0%8f%e7%9f%a5%e8%af%86%ef%bc%81\/","title":{"rendered":"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01"},"content":{"rendered":"
\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"<\/p>\n

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

\u8dd1\u6b65\u4e2d\uff0c\u603b\u6709\u90a3\u4e48\u4e9b\u4e2a\u770b\u4f3c\u6beb\u4e0d\u8d77\u773c\u3001\u751a\u81f3\u65e0\u5173\u75db\u75d2\uff0c\u5374\u603b\u80fd\u5728\u5173\u952e\u65f6\u523b\u8d77\u5230\u5173\u952e\u4f5c\u7528\u7684\u5c0f\u77e5\u8bc6\uff0c\u5173\u4e8e\u8fd9\u4e9b\u5c0f\u77e5\u8bc6\uff0c\u4f60\u77e5\u9053\u51e0\u4e2a\uff1f<\/span>
<\/span><\/p>\n

 <\/span><\/p>\n

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No.1 \u547c\u5438Breathing<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"<\/p>\n


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

\u7a33\u5b9a\u7684\u547c\u5438\u80fd\u591f\u5e2e\u52a9\u8dd1\u53cb\u5728\u8dd1\u6b65\u8fc7\u7a0b\u4e2d\u4fdd\u6301\u66f4\u597d\u3001\u66f4\u5e73\u7a33\u7684\u72b6\u6001\u3002<\/span><\/p>\n


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

\u901a\u5e38\u63a8\u83502\u6b65\u4e00\u547c<\/strong>\u30012\u6b65\u4e00\u5438<\/strong>\u62163\u6b65\u4e00\u547c<\/strong>\u30013\u6b65\u4e00\u5438<\/strong>\u7684\u547c\u5438\u65b9\u5f0f\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
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No.2 \u5fc3\u7387Heartrate<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"<\/p>\n


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

\u5bf9\u5fc3\u7387\u7684\u68c0\u6d4b\u80fd\u591f\u5e2e\u52a9\u8dd1\u53cb\u65f6\u523b\u8c03\u6574\u901f\u5ea6\uff0c\u4f7f\u673a\u4f53\u7ef4\u6301\u5728\u7406\u60f3\u72b6\u6001\u3002<\/span><\/p>\n


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

\u6700\u5927\u5fc3\u7387\u768460%~70%<\/strong>\u4e3a\u8102\u80aa\u71c3\u70e7\u533a\uff0c\u6709\u52a9\u4e8e\u51cf\u80a5\uff1b<\/span><\/p>\n

\u6700\u5927\u5fc3\u7387\u768470%~80%<\/strong>\u4e3a\u7cd6\u539f\u6d88\u8017\u533a\uff0c\u5229\u4e8e\u953b\u70bc\u5fc3\u80ba\u529f\u80fd\uff1b<\/span><\/p>\n

\u6700\u5927\u5fc3\u7387\u768480%~90%\u4e3a<\/strong>\u4e73\u9178\u5806\u79ef\u533a\uff0c\u76ca\u4e8e\u589e\u808c\u63d0\u901f\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
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No.3 \u6b65\u9891Pace<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"
<\/p>\n


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

\u6b65\u9891\u53ef\u4ee5\u4f5c\u4e3a\u8dd1\u53cb\u63a7\u5236\u901f\u5ea6\uff0c\u4fdd\u6301\u5e73\u8861\u7684\u4e00\u9879\u91cd\u8981\u53c2\u8003\u3002<\/span><\/p>\n


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

\u9488\u5bf9\u5927\u591a\u6570\u8dd1\u8005\uff0c160~180\u6b65\/min<\/strong>\u7684\u6b65\u9891\u662f\u76f8\u5bf9\u79d1\u5b66\u3001\u9002\u5b9c\u7684\uff1b\u800c\u4e00\u4e9b\u7ecf\u9a8c\u4e30\u5bcc\u53d1\u9ad8\u7ea7\u8dd1\u8005\u6b65\u9891\u901a\u5e38\u53ef\u8fbe180~200\u6b65\/min<\/strong>\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
\n
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No.4 \u8fdb\u98dfEating<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"<\/p>\n


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

\u8dd1\u6b65\u524d\u7684\u8fdb\u98df\u65f6\u95f4\u3001\u591a\u5c11\u4e00\u76f4\u662f\u8dd1\u53cb\u4eec\u5173\u6ce8\u7684\u95ee\u9898\u3002<\/span><\/p>\n


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

\u5982\u679c\u8dd1\u6b65\u65f6\u95f4\u8f83\u957f\uff0c\u5efa\u8bae\u5728\u8dd1\u6b65\u524d\u81f3\u5c111~2h<\/strong>\u9002\u91cf\u8fdb\u98df\uff0c\u8fd9\u6837\u65e2\u4e0d\u4f1a\u79ef\u98df\u3001\u6da8\u809a\uff0c\u4e5f\u907f\u514d\u4e86\u56e0\u4f4e\u8840\u7cd6\u800c\u5f15\u8d77\u7684\u6655\u53a5\u7b49\u75c7\u72b6\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
\n
\n
\n
\n

No.5 \u8dd1\u978bRunningshoes<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"<\/p>\n


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

\u65b0\u978b\u5230\u624b\u9700\u8981\u5df2\u8fc7\u4e00\u6bb5\u78e8\u5408\u671f\u540e\u624d\u4f1a\u5b8c\u5168\u5408\u811a\uff0c\u56e0\u6b64\uff0c\u7a7f\u7740\u65b0\u978b\u4e0a\u573a\u4ea6\u662f\u53c2\u52a0\u6bd4\u8d5b\u7684\u4e00\u5927\u7981\u5fcc\u3002<\/span><\/p>\n


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

\u5efa\u8bae\u8dd1\u53cb\u9009\u62e9\u5e73\u65f6\u5df2\u7ecf\u7a7f\u4e60\u60ef\u7684\u8dd1\u978b\u53c2\u8d5b\uff0c\u7d2f\u8ba1\u91cc\u7a0b\u572850K<\/strong>\u4ee5\u4e0a\u3001\u6216\u8005\u5df2\u7ecf\u4f7f\u7528\u4e86\u81f3\u5c113\u4e2a\u6708<\/strong>\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
\n
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\n

No.6 \u8865\u6c34Drinking water<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"
<\/p>\n


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

\u8fdb\u884c\u957f\u8ddd\u79bb\u8dd1\u6b65\u8bad\u7ec3\u6216\u53c2\u52a0\u9a6c\u62c9\u677e\u6bd4\u8d5b\u65f6\uff0c\u8865\u6c34\u662f\u5341\u5206\u5173\u952e\u7684\u4e00\u9879\uff0c\u800c\u8865\u6c34\u65f6\u95f4\u3001\u91cf\u9700\u8981\u4e25\u683c\u63a7\u5236\u3002<\/span><\/p>\n


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

\u8dd1\u6b65\u524d1~2h\u8865\u5145250~500mL<\/strong>\uff1b<\/span><\/p>\n

\u8dd1\u6b65\u4e2d\u6bcf15~20min\u8865\u514585~125mL<\/strong>\uff1b<\/span><\/p>\n

\u7ed3\u675f\u8dd1\u6b6530min<\/strong>\u540e\u6839\u636e\u5b9e\u9645\u8dd1\u91cf\u4e0e\u5f3a\u5ea6\u8865\u5145170~600mL<\/strong>\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
\n
\n
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\n

No.7 \u70ed\u8eabWarmup<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"
<\/p>\n


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

\u5145\u5206\u70ed\u8eab\uff0c\u80fd\u591f\u5e2e\u52a9\u673a\u4f53\u8fc5\u901f\u8fdb\u5165\u8fd0\u52a8\u72b6\u6001\uff0c\u6709\u6548\u907f\u514d\u8dd1\u6b65\u8fc7\u7a0b\u4e2d\u4f24\u75c5\u7684\u53d1\u751f\uff0c\u662f\u8dd1\u6b65\u524d\u5fc5\u4e0d\u53ef\u5c11\u7684\u4e00\u4e2a\u73af\u8282\u3002<\/span><\/p>\n


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

\u901a\u5e38\u8fdb\u884c10~15min<\/strong>\u5373\u53ef\uff0c\u5185\u5bb9\u53ef\u9009\u62e9\u62c9\u4f38\u3001\u5feb\u8d70\u3001\u6162\u8dd1\u3001\u539f\u5730\u8dd1\u7b49\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
\n
\n
\n
\n

No.8 \u8bad\u7ec3Training<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"
<\/p>\n


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

\u957f\u8ddd\u79bb\u6162\u8dd1(Long slow distance)\u662f\u4e00\u9879\u9002\u5b9c\u4e8e\u666e\u904d\u8dd1\u53cb\u7684\u8bad\u7ec3\u65b9\u5f0f\u3002<\/span><\/p>\n


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

\u8fd9\u6837\u7684\u8bad\u7ec3\u65b9\u5f0f\u80fd\u591f\u5e2e\u52a9\u8dd1\u53cb\u63d0\u9ad8\u8010\u529b<\/strong>\u3001\u589e\u5f3a\u5fc3\u80ba\u529f\u80fd<\/strong>\u548c\u4ee3\u8c22\u529f\u80fd<\/strong>\uff0c\u6b64\u5916\u5728\u71c3\u8102\u51cf\u80a5<\/strong>\u65b9\u9762\u4e5f\u5341\u5206\u6709\u6548\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
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No.9 \u80fd\u91cf\u4ee3\u8c22Energy metabolism<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"
<\/p>\n


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

\u4eba\u4f53\u5f00\u59cb\u8fd0\u52a8\u540e\uff0c\u4f53\u5185\u8102\u80aa\u3001\u7cd6\u7c7b\u4ee3\u8c22\u9010\u6e10\u52a0\u5267\u3002\u5728\u8fd0\u52a8\u521d\u671f\uff0c\u4eba\u4f53\u52a8\u80fd\u4e3b\u8981\u6765\u6e90\u4e8e\u4f53\u5185\u591a\u4f59\u7684\u7cd6\u7c7b\u4ee3\u8c22\u5206\u89e3\uff1b\u800c\u5728\u4e00\u5b9a\u65f6\u95f4\u540e\uff0c\u8102\u80aa\u4ee3\u8c22\u5f00\u59cb\u9010\u6e10\u5360\u636e\u4e3b\u5bfc\u5730\u4f4d\uff0c\u8fd9\u4e5f\u662f\u4eba\u4f53\u5f00\u59cb\u5927\u91cf\u71c3\u8102\u7684\u6807\u5fd7\u3002<\/span><\/p>\n


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

\u56e0\u6b64\uff0c\u4e3a\u4e86\u51cf\u80a5\u800c\u8fdb\u884c\u8dd1\u6b65\u8bad\u7ec3\u7684\u8dd1\u53cb\u4e00\u5b9a\u8981\u4fdd\u8bc1\u8db3\u591f\u7684\u8dd1\u6b65\u65f6\u95f4\uff0c\u4e14\u901a\u5e38\u4e0d\u4f4e\u4e8e20min<\/strong>\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
\n
\n
\n
\n

No.10 \u8dd1\u59ffRunningfrom<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"
<\/p>\n


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

\u4e0a\u4e0b\u5761\u3001\u5e73\u5730\u7684\u4f5c\u7528\u529b\u65b9\u5411\u4e0d\u540c\uff0c\u56e0\u6b64\u5728\u4e0d\u540c\u5761\u5ea6\u7684\u9053\u8def\u4e0a\u8dd1\u6b65\u65f6\uff0c\u8dd1\u59ff\u4e5f\u5e94\u8be5\u505a\u51fa\u76f8\u5e94\u8c03\u6574\uff0c\u4ece\u800c\u6709\u6548\u7f13\u89e3\u8dd1\u6b65\u96be\u5ea6\u3001\u51cf\u5c0f\u53d7\u4f24\u98ce\u9669\u3002<\/span><\/p>\n


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

\u5e73\u5730\u8dd1\u65f6\uff0c\u53ef\u53e6\u8eab\u4f53\u4e0e\u5730\u9762\u4fdd\u6301\u5782\u76f4\uff0c\u52a0\u901f\u65f6\u7565\u5fae\u524d\u503e\uff1b<\/span><\/p>\n

\u4e0a\u5761\u8dd1\u65f6\uff0c\u8eab\u4f53\u7565\u524d\u503e\uff0c\u53e6\u91cd\u5fc3\u524d\u79fb\uff0c\u8dd1\u5f97\u7a0d\u4e0d\u8d39\u529b\uff1b<\/span><\/p>\n

\u4e0b\u5761\u8dd1\u65f6\uff0c\u8eab\u4f53\u4e0e\u6c34\u5e73\u9762\u4fdd\u6301\u5782\u76f4\uff0c\u4f7f\u91cd\u5fc3\u5728\u811a\u4e0b\uff0c\u4fdd\u8bc1\u5e73\u8861\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
\n
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No.11 \u72b6\u6001State<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"<\/p>\n


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

\u5728\u957f\u8ddd\u79bb\u8dd1\u6b65\u8fc7\u7a0b\u4e2d\uff0c\u8dd1\u53cb\u53ef\u80fd\u4f1a\u51fa\u73b0\u4e24\u6b21\u201c\u6781\u9650\u201d\u72b6\u6001\uff0c\u4ea7\u751f\u4e4f\u529b\u3001\u5934\u6655\u3001\u80f8\u95f7\u3001\u6c14\u5598\u7b49\u4e0d\u9002\u75c7\u72b6\uff0c\u7b2c\u4e00\u6b21\u7ea6\u5728\u8dd1\u6b65\u5f00\u59cb10~20min<\/strong>\u65f6\uff0c\u7b2c\u4e8c\u6b21\u572830~35km<\/strong>\u65f6\u3002<\/span><\/p>\n


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

\u8fdb\u5165\u8fd9\u6837\u7684\u540e\uff0c\u8dd1\u53cb\u4e0d\u5fc5\u9a6c\u4e0a\u7ec8\u6b62\u8dd1\u6b65\uff0c\u53ef\u9002\u5f53\u653e\u7f13\u901f\u5ea6\u3001\u63a7\u5236\u547c\u5438\uff0c\u76f4\u81f3\u4e0d\u9002\u611f\u5f97\u4ee5\u7f13\u89e3\u6216\u6d88\u5931\u5373\u53ef\u6062\u590d\u6b63\u5e38\u8dd1\u6b65\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\n
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No.12 \u6307\u6807Indicators<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"
<\/p>\n


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

\u5bf9\u4e8e\u4ee5\u51cf\u80a5\u7626\u8eab\u4f5c\u4e3a\u76ee\u7684\u800c\u8fdb\u884c\u8dd1\u6b65\u7684\u8dd1\u53cb\u800c\u8a00\uff0c\u53ef\u91cd\u70b9\u5173\u6ce8BMI\u548cBFR\u8fd9\u4e24\u9879\u6307\u6807\u3002<\/span><\/p>\n


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

BMI<\/span><\/strong>\uff1a\u8eab\u4f53\u8d28\u91cf\u6307\u6570\uff0c\u4f53\u91cd\u00f7\u8eab\u9ad8\u7684\u5e73\u65b9\uff0c\u662f\u5e38\u7528\u7684\u8861\u91cf\u4eba\u4f53\u80a5\u80d6\u7a0b\u5ea6\u548c\u662f\u5426\u5065\u5eb7\u7684\u91cd\u8981\u6807\u51c6\uff1b<\/span><\/span><\/p>\n

BFR<\/span><\/strong>\uff1a\u4f53\u8102\u7387\uff0c\u662f\u6307\u4eba\u4f53\u5185\u8102\u80aa\u91cd\u91cf\u5728\u4eba\u4f53\u603b\u4f53\u91cd\u4e2d\u6240\u5360\u7684\u6bd4\u4f8b\uff0c\u53cd\u6620\u4eba\u4f53\u5185\u8102\u80aa\u542b\u91cf\u7684\u591a\u5c11\u3002<\/span><\/span><\/p>\n

 <\/span><\/p>\n

\n
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No.13 \u4f24\u75c5Theinjury<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"
<\/p>\n


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

\u4f24\u75c5\uff0c\u662f\u51e0\u4e4e\u6bcf\u4f4d\u8dd1\u53cb\u90fd\u4f1a\u9047\u5230\u7684\uff0c\u5176\u4e2d\u62c9\u4f24\u3001\u626d\u4f24\u5341\u5206\u5e38\u89c1\uff0c\u9488\u5bf9\u8fd9\u4e24\u7c7b\u4f24\u75c5\u7684\u7d27\u6025\u5904\u7406\u65b9\u6cd5\u5982\u4e0b\uff1a<\/span><\/p>\n


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

\u62c9\u4f24<\/span><\/strong>\uff1a\u91c7\u7528\u201cRICE\u201d\u6cd5\u5904\u7406\uff0c\u5373\u5236\u52a8(Rest)\u3001\u51b0\u6577(Ice)\u3001\u52a0\u538b\u5305\u624e(Compression)\u3001\u62ac\u9ad8\u60a3\u80a2(Elevation)\uff1b<\/span><\/span><\/p>\n

\u626d\u4f24<\/span><\/strong>\uff1a\u91c7\u7528\u201cPOLICE\u201d\u6cd5\u5904\u7406\u3002\u5373\u4fdd\u62a4(protest)\u3001\u9002\u5f53\u8d1f\u91cd(OptimalLoading)\u3001\u51b0\u6577(Ice)\u3001\u52a0\u538b\u5305\u624e\uff08Compression)\u3001\u62ac\u9ad8\u60a3\u80a2(Elevation)<\/span><\/span><\/p>\n

 <\/span><\/p>\n

\n
\n
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\n
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No.14 \u63d0\u5347Improvement<\/strong><\/p>\n<\/section>\n

\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n
\n
<\/section>\n
<\/section>\n
<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"
<\/p>\n


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

\u5728\u8dd1\u6b65\u65b9\u9762\u4e0d\u65ad\u8fdb\u6b65\u63d0\u5347\u662f\u6bcf\u4e2a\u8dd1\u53cb\u7684\u76ee\u6807\u3002<\/span><\/p>\n


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

\u4e0d\u8fc7\uff0c\u5355\u5355\u8ffd\u6c42\u901f\u5ea6\u7684\u6682\u65f6\u63d0\u9ad8\u662f\u8fdc\u8fdc\u4e0d\u591f\u7684\uff0c\u5728\u8bad\u7ec3\u8fc7\u7a0b\u4e2d\uff0c\u8dd1\u53cb\u5982\u679c\u80fd\u591f\u901a\u8fc7\u9488\u5bf9\u6027\u7684\u8bad\u7ec3\u540c\u65f6\u517c\u987e\u8010\u529b\u3001\u5e73\u8861\u611f\u3001\u529b\u91cf\u3001\u67d4\u97e7\u5ea6\u7684\u63d0\u5347\uff0c\u6548\u679c\u4e00\u5b9a\u4f1a\u66f4\u597d\u3002<\/span><\/p>\n

 <\/span><\/p>\n

 \u4ee5\u4e0a\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff0c\u5e0c\u671b\u5bf9\u5927\u5bb6\u6709\u6240\u5e2e\u52a9\u54df~<\/span><\/p>\n

 <\/span><\/p>\n

\n

\u8f6c\u8f7d\u524d\u8bf7\u4e0e\u8dd1\u6b65\u5723\u7ecf\u8054\u7cfb\uff3b\u5fae\u4fe1\u53f7\uff1arunningbible\uff3d<\/span><\/p>\n

\n


<\/p>\n

\u798f\u5229\uff5c\u5728\u5bb6\u201c\u644a\u5c38\u201d\u4e5f\u5065\u5eb7\uff1f\u51ac\u5929\u8fd0\u52a8\u5c31\u8be5\u8fd9\u6837\u505a\uff01<\/span><\/a>
<\/p>\n


<\/p>\n

\u83b7\u5f97\u4eba\u6c11\u90ae\u7535\u51fa\u7248\u793e\u51fa\u7248<\/span><\/strong>\u63d0\u4f9b\u7684<\/span><\/span><\/p>\n

\u300a\u745c\u4f3d\u89e3\u5256\u5b66\uff08\u5168\u5f69\u56fe\u89e3\u7b2c2\u7248\uff09\u300b\u56fe\u4e66<\/span><\/strong><\/span><\/p>\n

\u76843\u4f4d\u8dd1\u53cb\u662f\uff1a<\/span><\/p>\n

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

\"\u5212\u91cd\u70b9\uff0114\u6761\u5fc5\u61c2\u7684\u8dd1\u6b65\u5c0f\u77e5\u8bc6\uff01\"<\/p>\n


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

\u8bf7\u4ee5\u4e0a\u4e09\u4f4d\u8dd1\u53cb\u8054\u7cfb\u8dd1\u6b65\u5723\u7ecf\u5c0f\u79d8\u4e66<\/span><\/p>\n

\uff08\u5fae\u4fe1\u53f7\uff1aRunningBible-xms\uff09<\/span>\u9886\u53d6\u5956\u54c1\uff01<\/span><\/p>\n


<\/p>\n

\u8dd1\u6b65\u5723\u7ecf\u966a\u4f60\u4e00\u8d77\u8dd1\uff0c\u6b65\u5e73\u51e1<\/strong>\uff01<\/span><\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

\u8dd1\u6b65\u4e2d\uff0c\u603b\u6709\u90a3\u4e48\u4e9b\u4e2a\u770b\u4f3c\u6beb\u4e0d\u8d77\u773c\u3001\u751a\u81f3\u65e0\u5173\u75db\u75d2\uff0c\u5374\u603b\u80fd\u5728\u5173\u952e\u65f6\u523b\u8d77\u5230\u5173\u952e\u4f5c\u7528\u7684\u5c0f\u77e5\u8bc6\uff0c\u5173\u4e8e\u8fd9\u4e9b\u5c0f\u77e5\u8bc6\uff0c\u4f60\u77e5\u9053\u51e0 … <\/p>\n","protected":false},"author":2,"featured_media":19248,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,1,14,9,12],"tags":[],"_links":{"self":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts\/19247"}],"collection":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/comments?post=19247"}],"version-history":[{"count":2,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts\/19247\/revisions"}],"predecessor-version":[{"id":82641,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts\/19247\/revisions\/82641"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/media\/19248"}],"wp:attachment":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/media?parent=19247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/categories?post=19247"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/tags?post=19247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}