{"id":51460,"date":"2019-02-25T00:00:50","date_gmt":"2019-02-25T17:50:34","guid":{"rendered":"http:\/\/wp.running-bible.com\/index.php\/2019\/02\/26\/6c1a5c5fe0\/"},"modified":"2022-01-18T19:19:11","modified_gmt":"2022-01-18T11:19:11","slug":"6c1a5c5fe0","status":"publish","type":"post","link":"http:\/\/wp.running-bible.com\/index.php\/2019\/02\/25\/6c1a5c5fe0\/","title":{"rendered":"\u597d\u6587\uff5c11\u4e2a\u5c0f\u52a8\u4f5c\uff0c\u5b8c\u7f8e\u9884\u9632\u8dd1\u6b65\u819d\u76d6\u4f24\u75c5\uff01"},"content":{"rendered":"<div class=\"bpp-post-content\">\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><span style=\"font-size: 14px;max-width: 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100%\"><\/section>\n<section style=\"float: right;width: 3px;height: 8px;max-width: 100%\"><\/section>\n<section style=\"clear: both;max-width: 100%\"><\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 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100%\">a\u3001\u819d\u76d6\u524d\u4fa7\u75bc\u75db\uff0c\u4f46\u65e0\u6cd5\u51c6\u786e\u5b9a\u4f4d<\/span><\/em><\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%\">\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u8fd9\u662f\u201c\u8dd1\u6b65\u819d\u201d\u7684\u91cd\u8981\u75c7\u72b6\u2014\u2014\u60a3\u8005\u4e00\u822c\u4f1a\u89c9\u5f97\u9acc\u9aa8\u540e\u9762\u9690\u9690\u4f5c\u75db\uff0c\u5c24\u5176\u662f\u6324\u538b\u9acc\u9aa8\u524d\u65b9\u65f6\u4f1a\u5f15\u53d1\u75bc\u75db\uff0c\u4f46\u5f53\u4f60\u8bf7\u4ed6\u6307\u51fa\u75bc\u75db\u7684\u5177\u4f53\u4f4d\u7f6e\u65f6\uff0c\u4ed6\u5f80\u5f80\u53ea\u80fd\u63cf\u8ff0\u662f\u819d\u76d6\u524d\u4fa7\uff0c\u800c\u65e0\u6cd5\u6307\u51fa\u5177\u4f53\u7684\u75bc\u75db\u70b9\u3002<\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 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0.5px\">\u201c\u8dd1\u6b65\u819d\u201d\u7684\u7b2c\u4e8c\u4e2a\u75c7\u72b6\u662f\u5e73\u65f6\u8d70\u8def\u57fa\u672c\u6ca1\u6709\u4e0d\u9002\uff0c\u4f46\u5728\u4e0b\u5761\u3001\u4e0b\u697c\u68af\u65f6\uff0c\u819d\u76d6\u53d7\u5230\u7684\u538b\u529b\u52a0\u5927\uff0c\u5c31\u51fa\u73b0\u4e86\u660e\u663e\u7684\u75db\u611f\uff0c\u6709\u65f6\u751a\u81f3\u80fd\u542c\u5230\u819d\u76d6\u5728\u505a\u8f83\u5927\u5e45\u5ea6\u6d3b\u52a8\u7684\u65f6\u5019\u53d1\u51fa\u6469\u64e6\u58f0\u3002<\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;max-width: 100%\">\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><span style=\"letter-spacing: 0.5px;text-decoration: underline;max-width: 100%\"><em style=\"max-width: 100%\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">c\u3001\u201c\u5267\u9662\u5f81\u201d\u2014\u2014\u819d\u76d6\u957f\u65f6\u95f4\u5904\u4e8e\u56fa\u5b9a\u89d2\u5ea6\u540e\u51fa\u73b0\u4e0d\u9002<\/span><\/em><\/span><\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%\">\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u6240\u8c13\u201c\u5267\u9662\u5f81\u201d\uff0c\u6700\u521d\u6307\u7684\u662f\u7531\u4e8e\u5267\u9662\u524d\u540e\u6392\u5ea7\u4f4d\u4e4b\u95f4\u7684\u7a7a\u95f4\u8f83\u5c0f\uff0c\u4eba\u4eec\u5750\u5728\u8fd9\u6837\u7684\u5ea7\u6905\u4e0a\u65f6\u819d\u76d6\u5f80\u5f80\u65e0\u6cd5\u52a8\u5f39\uff0c\u65f6\u95f4\u957f\u4e86\u4e4b\u540e\u611f\u53d7\u5230\u7684\u819d\u76d6\u4e0d\u9002\u3002\u800c\u201c\u8dd1\u6b65\u819d\u201d\u7684\u60a3\u8005\u4e5f\u5bb9\u6613\u5728\u4e45\u5750\u4e4b\u540e\u611f\u89c9\u5230\u819d\u76d6\u75bc\u75db\u3001\u9178\u80c0\u3002<\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%\">\n<p style=\"min-height: 1em;font-size: 16px;text-align: center;max-width: 100%;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" style=\"width: auto !important\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2019\/02\/7-1551117035.jpeg\" alt=\"\u597d\u6587\uff5c11\u4e2a\u5c0f\u52a8\u4f5c\uff0c\u5b8c\u7f8e\u9884\u9632\u8dd1\u6b65\u819d\u76d6\u4f24\u75c5\uff01\" title=\"\u597d\u6587\uff5c11\u4e2a\u5c0f\u52a8\u4f5c\uff0c\u5b8c\u7f8e\u9884\u9632\u8dd1\u6b65\u819d\u76d6\u4f24\u75c5\uff01\" \/><\/p>\n<p style=\"min-height: 1em;font-size: 16px;text-align: center;max-width: 100%\">\n<section style=\"font-size: 16px;max-width: 100%\">\n<section class=\"\" style=\"max-width: 100%\">\n<section class=\"\" style=\"vertical-align: top;max-width: 100%\">\n<section class=\"\" style=\"padding-right: 12px;padding-left: 12px;max-width: 100%\">\n<p style=\"clear: none;min-height: 1em;max-width: 100%\"><span style=\"letter-spacing: 0.5px\"><strong style=\"max-width: 100%\">\u9884\u9632\u63aa\u65bd<\/strong><\/span><\/p>\n<\/section>\n<section style=\"margin-top: -14px;width: 6px;height: 6px;float: left;max-width: 100%\"><\/section>\n<section style=\"margin-top: -14px;width: 6px;height: 6px;float: right;max-width: 100%\"><\/section>\n<section style=\"clear: both;max-width: 100%\"><\/section>\n<\/section>\n<section class=\"\" style=\"margin-top: -12px;padding: 10px;max-width: 100%\">\n<section class=\"\" style=\"max-width: 100%\">\n<section class=\"\" style=\"max-width: 100%\">\n<section class=\"\" style=\"line-height: 1.8;max-width: 100%\">\n<p style=\"min-height: 1em;max-width: 100%\">\n<p style=\"min-height: 1em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><strong style=\"max-width: 100%\"><span style=\"font-size: 14px;text-align: left;letter-spacing: 0px;max-width: 100%\">A\u3001\u529b\u91cf\u8bad\u7ec3<\/span><\/strong><\/span><\/p>\n<p style=\"min-height: 1em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;text-align: left;max-width: 100%;letter-spacing: 0.5px\">\u2014\u20146\u4e2a\u52a8\u4f5c\u52a9\u4f60\u62e5\u6709\u4e00\u53cc\u5065\u5eb7\u7684\u819d\u76d6<\/span><\/p>\n<p style=\"min-height: 1em;max-width: 100%\">\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">a\u3001\u6df1\u8e72\u8df3\uff08Jump Squat\uff09<\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u4f38\u76f4\u53cc\u624b\u7f6e\u4e8e\u8eab\u524d\uff0c\u81c0\u90e8\u540e\u5750\u6df1\u8e72\uff0c\u819d\u76d6\u5e94\u4e0e\u811a\u5c16\u65b9\u5411\u4e00\u81f4\uff0c\u5e76\u4e14\u4e0d\u8981\u8d85\u8fc7\u811a\u5c16\uff1b\u7136\u540e\u5c3d\u53ef\u80fd\u9ad8\u5730\u8d77\u8df3\u5e76\u4e14\u8f7b\u76c8\u5730\u843d\u5730\u3002\u505a4\u7ec4\uff0c\u6bcf\u7ec415\u6b21\u3002\u4e00\u5b9a\u8981\u6ce8\u610f\u59ff\u52bf\u7684\u4fdd\u6301\u548c\u52a8\u4f5c\u7684\u63a7\u5236\uff0c\u4e0d\u8981\u53d8\u5f62\uff0c\u4ee5\u53ca\u843d\u5730\u4e00\u5b9a\u8981\u8f7b\uff0c\u4e00\u5b9a\u8981\u8f7b\uff0c\u4e00\u5b9a\u8981\u8f7b\uff0c\u91cd\u8981\u7684\u4e8b\u60c5\u8bf4\u4e09\u904d\uff01<\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%\">\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">b\u3001\u5f13\u6b65\u4e0b\u8e72\uff08Walking lunge\uff09<\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u5411\u524d\u8fc8\u51fa\u4e00\u6b65\u5e76\u4e0b\u8e72\u5448\u5f13\u6b65\u72b6\uff0c\u819d\u76d6\u5e94\u4e0e\u811a\u5c16\u65b9\u5411\u4e00\u81f4\uff0c\u5e76\u4e14\u4e0d\u8981\u8d85\u8fc7\u811a\u5c16\uff1b\u7136\u540e\u6362\u817f\u518d\u6b21\u5411\u524d\u8fc8\u51fa\u5f13\u6b65\uff0c\u52a8\u4f5c\u8981\u9886\u4e0e\u4e0a\u6587\u4e00\u81f4\u3002\u505a3\u7ec4\uff0c\u6bcf\u7ec415\u6b21\uff0c\u4ee5\u4e24\u4e2a\uff08\u5373\u5de6\u53f3\u817f\u5404\u4e00\u4e2a\uff09\u5f13\u6b65\u4e0b\u8e72\u4e3a\u4e00\u6b21\u3002<\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%\">\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\"><span style=\"letter-spacing: 0.5px;max-width: 100%\">c<\/span>\u3001\u4f4e\u59ff\u4fa7<\/span><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">\u5f13\u6b65\uff08Low side-to-side lunge\uff09<\/span><\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u53cc\u624b\u63e1\u7d27\u7f6e\u4e8e\u80f8\u524d\uff0c\u5de6\u817f\u5411\u5de6\u4fa7\u8fc8\u51fa\u4e00\u6b65\uff0c\u5c06\u8eab\u4f53\u91cd\u5fc3\u653e\u5728\u5de6\u817f\u4e0a\uff0c\u5c48\u5de6\u819d\u540c\u65f6\u81c0\u90e8\u540e\u5750\uff1b\u7136\u540e\u5c06\u91cd\u5fc3\u5207\u6362\u81f3\u53f3\u817f\u4e0a\uff0c\u5c48\u53f3\u819d\u540c\u65f6\u81c0\u90e8\u540e\u5750\uff0c\u4e24\u4e2a\u52a8\u4f5c\u4e4b\u95f4\u5e94\u4fdd\u6301\u8fde\u8d2f\uff0c\u65e0\u9700\u8d77\u7acb\u3002\u505a3\u7ec4\uff0c\u6bcf\u7ec415\u6b21\uff0c\u4ee5\u4e24\u4e2a\uff08\u5373\u5de6\u53f3\u817f\u5404\u4e00\u4e2a\uff09\u4fa7\u5f13\u6b65\u4e0b\u8e72\u4e3a\u4e00\u6b21\u3002<\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%\">\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">d\u3001\u767b\u5c71\u52a8\u4f5c\uff08Mountain Climbers\uff09<\/span><\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u4f5c\u4fef\u5367\u6491\u59ff\u52bf\uff0c\u5c48\u8d77\u53f3\u817f\uff0c\u7136\u540e\u4f38\u76f4\uff0c\u518d\u5c48\u8d77\u5de6\u817f\uff0c\u7136\u540e\u4f38\u76f4\u3002\u5728\u4fdd\u6301\u59ff\u52bf\u548c\u52a8\u4f5c\u4e0d\u53d8\u5f62\u7684\u60c5\u51b5\u4e0b\uff0c\u5c3d\u53ef\u80fd\u5feb\u901f\u5730\u6362\u817f\u3002\u505a3\u7ec4\uff0c\u6bcf\u7ec415\u6b21\uff0c\u4ee5\u4e24\u4e2a\uff08\u5373\u5de6\u53f3\u817f\u5404\u4e00\u4e2a\uff09\u767b\u5c71\u52a8\u4f5c\u4e3a\u4e00\u6b21\u3002<\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%\">\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">e\u3001\u4fa7\u5411\u5f39\u529b\u5e26\u884c\u8d70\uff08Lateral Band Walks\uff09<\/span><\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u7528\u4e00\u6761\u5f39\u529b\u5e26\u7b8d\u4f4f\u4e24\u6761\u5927\u817f\uff0c\u4fdd\u6301\u53cc\u817f\u5206\u5f00\u4ee5\u6491\u5f00\u5f39\u529b\u5e26\uff0c\u7136\u540e\u5411\u5de6\u8fb9\u6a2a\u5411\u79fb\u52a820\u6b65\uff0c\u518d\u5411\u53f3\u8fb9\u6a2a\u5411\u79fb\u52a820\u6b65\u3002\u505a3\u7ec4\uff0c\u4ee5\u4e00\u6b21\u6765\u56de\u4e3a\u4e00\u7ec4\u3002<\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%\">\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">f\u3001\u53cd\u5411\u63d0\u81c0\uff08Reverse hip raise\uff09<\/span><\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">\u8db4\u5728\u5065\u8eab\u7403\u6216\u8005\u957f\u6905\u4e0a\uff0c\u5c3d\u91cf\u4fdd\u6301\u53cc\u817f\u7b14\u76f4\uff0c\u7136\u540e\u5c06\u53cc\u817f\u548c\u81c0\u90e8\u5411\u4e0a\u62ac\u8d77\uff0c\u76f4\u5230\u4e0e\u4f60\u7684\u8eaf\u5e72\u5728\u540c\u4e00\u76f4\u7ebf\u4e0a\uff0c\u6ce8\u610f\u81c0\u5927\u808c\u7684\u6324\u538b\u611f\uff0c\u7136\u540e\u4fdd\u6301\u8fd9\u4e2a\u52a8\u4f5c\uff0c\u968f\u540e\u6062\u590d\u521d\u59cb\u52a8\u4f5c\u3002\u505a3\u7ec4\uff0c\u6bcf\u7ec415\u6b21\u3002<\/span><\/p>\n<p style=\"min-height: 1em;max-width: 100%\">\n<\/section>\n<\/section>\n<\/section>\n<section class=\"\" style=\"max-width: 100%\">\n<section class=\"\" style=\"margin-top: 0.5em;margin-bottom: 0.5em;max-width: 100%\">\n<section class=\"\" style=\"border-top-style: dotted;border-top-width: 1px;max-width: 100%\"><\/section>\n<\/section>\n<\/section>\n<section class=\"\" style=\"max-width: 100%\">\n<section class=\"\" style=\"max-width: 100%\">\n<section class=\"\" style=\"line-height: 1.8;max-width: 100%\">\n<p style=\"min-height: 1em;max-width: 100%\">\n<p style=\"min-height: 1em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><strong style=\"max-width: 100%\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">B\u3001\u4fdd\u62a4\u63aa\u65bd<\/span><\/strong><\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%\">\n<p style=\"min-height: 1em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">a\u3001\u8bad\u7ec3\u5faa\u5e8f\u6e10\u8fdb\uff0c\u4e0d\u8981\u7a81\u7136\u52a0\u91cf<\/span><\/p>\n<p style=\"min-height: 1em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">b\u3001\u4fdd\u6301\u5408\u7406\u4f53\u91cd\uff0c\u51cf\u8f7b\u819d\u76d6\u8d1f\u62c5<\/span><\/p>\n<p style=\"min-height: 1em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">c\u3001\u6309\u811a\u578b\u9009\u8dd1\u978b\uff0c\u5e73\u8861\u819d\u76d6\u53d7\u529b<\/span><\/p>\n<p style=\"min-height: 1em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">d\u3001\u9002\u5f53\u4f69\u6234\u62a4\u5177\uff0c\u5c11\u5728\u786c\u5730\u8dd1\u6b65<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<p style=\"min-height: 1em;font-size: 16px;text-align: center;max-width: 100%;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" style=\"width: auto !important\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2019\/02\/0-1551117035-1.jpeg\" alt=\"\u597d\u6587\uff5c11\u4e2a\u5c0f\u52a8\u4f5c\uff0c\u5b8c\u7f8e\u9884\u9632\u8dd1\u6b65\u819d\u76d6\u4f24\u75c5\uff01\" title=\"\u597d\u6587\uff5c11\u4e2a\u5c0f\u52a8\u4f5c\uff0c\u5b8c\u7f8e\u9884\u9632\u8dd1\u6b65\u819d\u76d6\u4f24\u75c5\uff01\" \/><\/p>\n<p style=\"min-height: 1em;font-size: 16px;text-align: center;max-width: 100%\">\n<section style=\"font-size: 16px;max-width: 100%\">\n<section class=\"\" style=\"max-width: 100%;text-align: center\">\n<section class=\"\" style=\"vertical-align: middle;max-width: 100%\">\n<section style=\"margin-bottom: -8px;max-width: 100%\">\n<section style=\"float: left;width: 3px;height: 8px;max-width: 100%\"><\/section>\n<section style=\"float: right;width: 3px;height: 8px;max-width: 100%\"><\/section>\n<section style=\"clear: both;max-width: 100%\"><\/section>\n<\/section>\n<section class=\"\" style=\"padding-right: 8px;padding-left: 8px;border-top-width: 3px;border-top-style: solid;border-bottom-width: 3px;border-bottom-style: solid;max-width: 100%\">\n<p style=\"min-height: 1em;max-width: 100%;text-align: center\"><span style=\"letter-spacing: 0.5px\"><strong style=\"max-width: 100%\">\u5173\u4e8e\u8db3\u90e8\u2014\u2014\u8db3\u5e95\u7b4b\u819c\u708e<\/strong><\/span><\/p>\n<\/section>\n<section style=\"margin-top: -8px;max-width: 100%\">\n<section style=\"float: left;width: 3px;height: 8px;max-width: 100%\"><\/section>\n<section style=\"float: right;width: 3px;height: 8px;max-width: 100%\"><\/section>\n<section style=\"clear: both;max-width: 100%\"><\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u9664\u4e86\u201c\u8dd1\u6b65\u819d\u201d\uff0c\u8dd1\u53cb\u4eec\u7684\u53e6\u4e00\u4e2a\u201c\u5927\u654c\u201d\u5c31\u662f\u8db3\u5e95\u7b4b\u819c\u708e\u3002<\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%\">\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u8db3\u5e95\u7b4b\u819c\u708e\u662f\u8db3\u5e95\u7684\u808c\u8171\u6216\u8005\u7b4b\u819c\u53d1\u751f\u65e0\u83cc\u6027\u708e\u75c7\u6240\u81f4\uff0c\u662f\u4e00\u79cd\u7531\u8fd0\u52a8\u5f15\u8d77\u7684\u6162\u6027\u635f\u4f24\uff0c\u7a81\u7136\u52a0\u5927\u7684\u8fd0\u52a8\u91cf\u3001\u8db3\u90e8\u7ed3\u6784\u95ee\u9898\uff08\u5982\u6241\u5e73\u8db3\u3001\u9ad8\u5f13\u8db3\u3001\u8db3\u8ddf\u808c\u8171\u8fc7\u77ed\u7b49\uff09\u3001\u4e0d\u5408\u9002\u7684\u8dd1\u978b\uff08\u5982\u978b\u5e95\u592a\u8584\u6216\u592a\u786c\u7684\u8dd1\u978b\uff09\u90fd\u53ef\u80fd\u4f7f\u8db3\u5e95\u7b4b\u819c\u8d85\u91cf\u8d1f\u8377\uff0c\u4ece\u800c\u5f15\u8d77\u8db3\u5e95\u7b4b\u819c\u708e\u3002\u6700\u5e38\u89c1\u75c7\u72b6\u5982\u4e0b\uff1a<\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%\">\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><em style=\"max-width: 100%\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">a\u3001\u811a\u8ddf\u75bc\u75db\u6216\u4e0d\u9002\uff0c\u538b\u75db\u70b9\u5e38\u5728\u8db3\u5e95\u8fd1\u8db3\u8ddf\u5904\uff0c\u6709\u65f6\u538b\u75db\u8f83\u5267\u70c8\uff0c\u4e14\u6301\u7eed\u5b58\u5728\uff1b<\/span><\/em><\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><em style=\"max-width: 100%\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">b\u3001\u6668\u8d77\u65f6\u75bc\u75db\u660e\u663e\uff0c\u884c\u8d70\u8fc7\u5ea6\u65f6\u75bc\u75db\u611f\u52a0\u5267\uff0c\u4e25\u91cd\u60a3\u8005\u751a\u81f3\u7ad9\u7acb\u4f11\u606f\u65f6\u4e5f\u6709\u75bc\u75db\u611f\u3002<\/span><\/em><\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%\">\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u8db3\u5e95\u7b4b\u819c\u708e\u662f\u4e00\u4e2a\u76f8\u5f53\u96be\u7f20\u7684\u6bdb\u75c5\uff0c\u4e0d\u4ec5\u5bb9\u6613\u53cd\u590d\u53d1\u4f5c\uff0c\u8fd8\u4f1a\u968f\u7740\u60a3\u75c5\u65f6\u95f4\u7684\u6b63\u5e38\u800c\u8d8a\u6765\u8d8a\u4e25\u91cd\u3002\u6240\u4ee5\uff0c\u6700\u597d\u7684\u65b9\u6848\u6c38\u8fdc\u662f\u672a\u96e8\u7ef8\u7f2a\u2014\u2014\u6bd4\u8d77\u5982\u4f55\u5eb7\u590d\uff0c\u6211\u4eec\u8fd8\u662f\u66f4\u60f3\u8ba9\u4f60\u77e5\u9053\u5e94\u8be5\u5982\u4f55\u8fdc\u79bb\u8fd9\u4e2a\u201c\u78e8\u4eba\u7684\u5c0f\u5996\u7cbe\u201d\u3002<\/span><\/p>\n<p style=\"min-height: 1em;font-size: 16px;line-height: 1.75em;max-width: 100%\">\n<p style=\"min-height: 1em;font-size: 16px;text-align: center;max-width: 100%;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" style=\"width: auto !important\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2019\/02\/5-1551117036.jpeg\" alt=\"\u597d\u6587\uff5c11\u4e2a\u5c0f\u52a8\u4f5c\uff0c\u5b8c\u7f8e\u9884\u9632\u8dd1\u6b65\u819d\u76d6\u4f24\u75c5\uff01\" title=\"\u597d\u6587\uff5c11\u4e2a\u5c0f\u52a8\u4f5c\uff0c\u5b8c\u7f8e\u9884\u9632\u8dd1\u6b65\u819d\u76d6\u4f24\u75c5\uff01\" \/><\/p>\n<p style=\"min-height: 1em;font-size: 16px;text-align: center;max-width: 100%\">\n<section style=\"font-size: 16px;max-width: 100%\">\n<section class=\"\" style=\"max-width: 100%\">\n<section class=\"\" style=\"vertical-align: top;max-width: 100%\">\n<section class=\"\" style=\"padding-right: 12px;padding-left: 12px;max-width: 100%\">\n<p style=\"clear: none;min-height: 1em;max-width: 100%\"><span style=\"letter-spacing: 0.5px\"><strong style=\"max-width: 100%\">\u9884\u9632\u63aa\u65bd<\/strong><\/span><\/p>\n<\/section>\n<section style=\"margin-top: -14px;width: 6px;height: 6px;float: left;max-width: 100%\"><\/section>\n<section style=\"margin-top: -14px;width: 6px;height: 6px;float: right;max-width: 100%\"><\/section>\n<section style=\"clear: both;max-width: 100%\"><\/section>\n<\/section>\n<section class=\"\" style=\"margin-top: -12px;padding: 10px;max-width: 100%\">\n<section class=\"\" style=\"max-width: 100%\">\n<section class=\"\" style=\"max-width: 100%\">\n<section class=\"\" style=\"line-height: 1.8;max-width: 100%\">\n<p style=\"min-height: 1em;max-width: 100%\">\n<p style=\"min-height: 1em;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><strong style=\"max-width: 100%\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">5\u4e2a\u52a8\u4f5c\u5e2e\u4f60\u4fdd\u62a4\u8db3\u5e95\u7b4b\u819c<\/span><\/strong><\/span><\/p>\n<p style=\"min-height: 1em;max-width: 100%\">\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">a\u3001\u63d0\u8e35\u8fd0\u52a8\uff08Calf raising\uff09<\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u7ad9\u5728\u53f0\u9636\u8fb9\u7f18\uff0c\u811a\u8ddf\u60ac\u7a7a\uff0c\u5148\u8e2e\u8d77\u53cc\u811a\u811a\u5c16\uff08\u8d8a\u9ad8\u8d8a\u597d\uff09\uff0c\u7136\u540e\u7f13\u6162\u4e0b\u843d\uff1b\u518d\u505a\u5355\u817f\u63d0\u8e35\u8fd0\u52a8\uff0c\u52a8\u4f5c\u8981\u9886\u5982\u4e0a\u3002\u505a3\u7ec4\uff0c\u6bcf\u7ec410\u6b21\u3002<\/span><\/p>\n<p style=\"min-height: 1em;max-width: 100%\">\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">b\u3001\u53f0\u9636\u62c9\u4f38\uff08Step stretch\uff09<\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 0.5px\">\u7ad9\u5728\u53f0\u9636\u8fb9\u7f18\uff0c\u811a\u8ddf\u60ac\u7a7a\uff0c\u628a\u811a\u8ddf\u4e0b\u538b\uff08\u5fc5\u987b\u4f4e\u4e8e\u4f60\u6240\u7ad9\u7acb\u7684\u90a3\u4e00\u7ea7\u53f0\u9636\uff09\uff0c\u7136\u540e\u6062\u590d\u521d\u59cb\u52a8\u4f5c\u3002\u505a3\u7ec4\uff0c\u6bcf\u7ec410\u6b21\u3002<\/span><\/p>\n<p style=\"min-height: 1em;max-width: 100%\">\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 0.5px\"><span style=\"letter-spacing: 0.5px;font-size: 14px;max-width: 100%\">c\u3001\u8db3\u5f13\u8fd0\u52a8\uff08Doming\uff09<\/span><\/span><\/p>\n<p style=\"min-height: 1em;text-align: left;max-width: 100%;margin-left: 16px;margin-right: 16px\"><span style=\"font-size: 14px;max-width: 100%;letter-spacing: 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