{"id":91651,"date":"2024-05-18T19:57:14","date_gmt":"2024-05-18T11:57:14","guid":{"rendered":"http:\/\/wp.running-bible.com\/index.php\/2024\/05\/18\/%e5%8a%a8%e5%9b%be%ef%bc%8112%e4%b8%aa%e6%a0%b8%e5%bf%83%e5%8a%a8%e4%bd%9c%ef%bc%8c%e7%bb%83%e4%ba%86%e8%b7%91%e6%ad%a5%e6%88%90%e7%bb%a9%e5%97%96%e5%97%96%e6%8f%90%ef%bc%81\/"},"modified":"2024-05-18T19:57:14","modified_gmt":"2024-05-18T11:57:14","slug":"%e5%8a%a8%e5%9b%be%ef%bc%8112%e4%b8%aa%e6%a0%b8%e5%bf%83%e5%8a%a8%e4%bd%9c%ef%bc%8c%e7%bb%83%e4%ba%86%e8%b7%91%e6%ad%a5%e6%88%90%e7%bb%a9%e5%97%96%e5%97%96%e6%8f%90%ef%bc%81","status":"publish","type":"post","link":"http:\/\/wp.running-bible.com\/index.php\/2024\/05\/18\/%e5%8a%a8%e5%9b%be%ef%bc%8112%e4%b8%aa%e6%a0%b8%e5%bf%83%e5%8a%a8%e4%bd%9c%ef%bc%8c%e7%bb%83%e4%ba%86%e8%b7%91%e6%ad%a5%e6%88%90%e7%bb%a9%e5%97%96%e5%97%96%e6%8f%90%ef%bc%81\/","title":{"rendered":"\u52a8\u56fe\uff0112\u4e2a\u6838\u5fc3\u52a8\u4f5c\uff0c\u7ec3\u4e86\u8dd1\u6b65\u6210\u7ee9\u55d6\u55d6\u63d0\uff01"},"content":{"rendered":"
\n

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

\u9a6c\u62c9\u677e\u8981\u60f3\u8dd1\u5f97\u597d<\/span><\/p>\n

\u808c\u8089\u6838\u5fc3\u5fc5\u987b\u5f3a\u5927<\/span><\/p>\n

\u8fd9\u5957\u8bad\u7ec3\u603b\u5171\u753112\u4e2a\u52a8\u4f5c\u7ec4\u6210\uff0c<\/span><\/p>\n

\u6211\u4eec\u5148\u6765\u770b\u770b\u52a8\u4f5c\u5206\u89e3\u3002<\/span><\/p>\n

\u4fc4\u7f57\u65af\u8f6c\u4f53<\/span><\/p>\n

(Russian twist)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u659c\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u628a\u6ce8\u610f\u529b\u96c6\u4e2d\u5728\u8170\u8179\uff0c\u540c\u65f6\u8170\u8179\u6536\u7f29\u626d\u52a8\u4f60\u7684\u8eab\u4f53\u4e24\u6b21\uff0c\u76f4\u5230\u4f60\u7684\u624b\u81c2\u4e0e\u5730\u9762\u5e73\u884c\uff0c\u540c\u65f6\u547c\u6c14\u3002<\/span><\/p>\n

<\/p>\n

\u5e73\u677f\u652f\u6491<\/span><\/p>\n

(plank)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u6838\u5fc3\u6574\u4f53<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u8098\u5173\u8282\u548c\u80a9\u5173\u8282\u4e0e\u8eab\u4f53\u4fdd\u6301\u76f4\u89d2\uff0c\u5728\u5730\u677f\u4e0a\u8fdb\u5165\u4fef\u5367\u59ff\u52bf\uff0c\u7528\u4f60\u7684\u811a\u8dbe\u548c\u4f60\u7684\u524d\u81c2\u652f\u6491\u4f60\u7684\u4f53\u91cd\u3002\u624b\u81c2\u6210\u5f2f\u66f2\u72b6\uff0c\u5e76\u7f6e\u653e\u5728\u80a9\u8180\u4e0b\uff0c\u4fdd\u6301\u8eab\u4f53\u633a\u76f4\u3002<\/span><\/p>\n

<\/p>\n

\u4ef0\u5367\u5c48\u819d\u63d0\u9acb<\/span><\/p>\n

(hip raise)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u4e0b\u8179\u90e8<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5e73\u8eba\u5728\u5730\u677f\u4e0a\uff0c\u4e24\u4fa7\u624b\u81c2\u653e\u4e8e\u8eab\u4f53\u4e24\u65c1\uff0c\u819d\u76d6\u7a0d\u7a0d\u5f2f\u66f2\uff0c\u7528\u4e0b\u8179\u529b\u91cf\u62ac\u8d77\u81c0\u90e8\u79bb\u5f00\u5730\u9762\u5411\u4e0a\u4e3e\u3002\u6162\u6162\u5411\u4e0a\u62ac\u8d77\u81c0\u90e8\u79bb\u5730\u9762\u7ea6\u5341\u5398\u7c73\uff0c\u505c\u7559\u4e00\u79d2\u3002<\/span><\/p>\n

<\/p>\n

\u4ef0\u5367\u4ea4\u66ff\u89e6\u8e1d<\/span><\/p>\n

(alternating heel touch)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u5185\u5916\u659c\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5e73\u8eba\uff0c\u811a\u4e0e\u819d\u76d6\u5f2f\u66f2\u5728\u5730\u677f\u4e0a\uff0c\u7d27\u7f29\u4f60\u7684\u8eaf\u5e72\u5411\u524d\u6162\u6162\u89e6\u6478\u811a\u8e1d\uff0c\u5de6\u53f3\u4ea4\u66ff\u8fdb\u884c\u3002<\/span><\/p>\n

<\/p>\n

\u5750\u59ff\u526a\u5200\u5f0f\u8e22\u817f<\/span><\/p>\n

(seated scissor kick)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u76f4\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u80cc\u90e8\u5411\u540e\u503e\u659c\u5e76\u4fdd\u6301\u5e73\u5766\uff0c\u624b\u638c\u6491\u5730\uff0c\u53cc\u817f\u4f38\u76f4\u5e76\u4e14\u79bb\u5f00\u5730\u9762\uff0c\u4ea4\u66ff\u4e0a\u4e3e\u548c\u5e73\u79fb\uff0c\u8fc7\u7a0b\u4e2d\u53cc\u817f\u4e0d\u80fd\u591f\u63a5\u89e6\u5730\u9762\u3002<\/span><\/p>\n

<\/p>\n

\u4ef0\u5367\u89e6\u8e1d<\/span><\/p>\n

(heel touch)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a<\/span>\u8179\u76f4\u808c\u4e0a\u90e8<\/span><\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5e73\u8eba\uff0c\u4e24\u811a\u5e73\u653e\u4e8e\u5730\u9762\u4e0a\uff0c\u819d\u5173\u8282\u5f2f\u66f2\u544890\u5ea6\uff0c\u624b\u81c2\u4f38\u76f4\uff0c\u5229\u7528\u8170\u8179\u529b\u91cf\uff0c\u62ac\u8d77\u80a9\u80db\u9aa8\u79bb\u5f00\u5730\u9762\uff0c\u91cd\u590d\u7528\u624b\u89e6\u6478\u811a\u8e1d\u3002<\/span><\/p>\n

<\/p>\n

\u5e73\u677f\u6491\u4e0a\u63a8<\/span><\/p>\n

(plank step-up)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u6838\u5fc3\u6574\u4f53<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5448\u6807\u51c6\u5e73\u677f\u6491\u59ff\u52bf\uff0c\u7136\u540e\u4e00\u53ea\u624b\u638c\u6491\u5730\uff0c\u6491\u8d77\u4e00\u8fb9\u8eab\u4f53\uff0c\u76f4\u81f3\u624b\u81c2\u4f38\u76f4\uff0c\u7d27\u63a5\u7740\u53e6\u5916\u4e00\u53ea\u624b\u505a\u540c\u6837\u52a8\u4f5c\uff0c\u53cc\u81c2\u6491\u76f4\u540e\uff0c\u6309\u52a8\u4f5c\u987a\u5e8f\u8fd4\u56de\u6807\u51c6\u5e73\u677f\u6491\u59ff\u52bf\uff0c\u91cd\u590d\u8fdb\u884c\u3002<\/span><\/p>\n

<\/p>\n

\u5e73\u677f\u6491\u722c\u884c<\/span><\/p>\n

(plank walk-out)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u6838\u5fc3\u6574\u4f53<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5448\u6807\u51c6\u5e73\u677f\u6491\u59ff\u52bf\uff0c\u8098\u90e8\u5148\u540e\u62ac\u8d77\u5e76\u5f80\u524d\u632a\uff0c\u53cc\u811a\u914d\u5408\u79fb\u52a8\uff0c\u524d\u540e\u8fdb\u884c\uff0c\u79fb\u52a8\u8fc7\u7a0b\u4e2d\uff0c\u8179\u90e8\u7528\u529b\uff0c\u80cc\u90e8\u4fdd\u6301\u5e73\u5766\u3002<\/span><\/p>\n

<\/p>\n

\u4ea4\u53c9\u6478\u819d\u5377\u8179<\/span><\/p>\n

(cross crunch)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u5185\u5916\u659c\u808c + \u8179\u76f4\u808c\u4e0b\u90e8<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u5e73\u8eba\uff0c\u4e24\u811a\u5e73\u653e\u4e8e\u5730\u9762\u4e0a\uff0c\u819d\u5173\u8282\u5f2f\u66f2\uff0c\u624b\u81c2\u5411\u4e0a\u4f38\u76f4\uff0c\u5229\u7528\u8179\u90e8\u529b\u91cf\uff0c\u624b\u638c\u89e6\u6478\u76f8\u53cd\u65b9\u5411\u7684\u819d\u76d6\uff0c\u5de6\u53f3\u4ea4\u66ff\u8fdb\u884c\u3002<\/span><\/p>\n

<\/p>\n

\u81ea\u884c\u8f66\u5377\u8179<\/span><\/p>\n

(bicycle crunch)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u8179\u5185\u5916\u659c\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u4ef0\u5367\uff0c\u53cc\u817f\u62ac\u79bb\u5730\u9762\uff0c\u53cc\u819d\u5f2f\u66f2\uff0c\u53cc\u624b\u638c\u5fc3\u653e\u4e8e\u8033\u540e\u3002\u5c06\u5de6\u817f\u62ac\u5411\u8179\u90e8\u7684\u540c\u65f6\uff0c\u62ac\u8d77\u4e0a\u534a\u8eab\uff0c\u8c03\u52a8\u8179\u90e8\u808c\u8089\u7684\u529b\u91cf\u628a\u8eab\u4f53\u5411\u4e0a\u62c9;\u968f\u7740\u8eab\u4f53\u4f4d\u7f6e\u7684\u5347\u8d77\uff0c\u8eab\u4f53\u7a0d\u5fae\u5411\u53f3\u4fa7\u626d\u8f6c\uff0c\u7528\u5de6\u8098\u53bb\u8d34\u8fd1\u53f3\u819d\u3002\u7136\u540e\u6362\u817f\u505a\u540c\u6837\u52a8\u4f5c\u3002<\/span><\/p>\n

<\/p>\n

\u81c0\u6865<\/span><\/p>\n

(glute bridge)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u81c0\u5927\u808c<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u4ef0\u5367\u5c48\u819d\uff0c\u81c0\u90e8\u5411\u4e0a\u53d1\u529b\uff0c\u4ee5\u80a9\u548c\u4e0a\u80cc\u4e3a\u4e00\u4e2a\u652f\u70b9\uff0c\u53cc\u811a\u4e3a\u53e6\u4e00\u4e2a\u652f\u70b9\uff0c\u5c06\u81c0\u90e8\u5411\u4e0a\u9876\u8d77\uff0c\u4e2d\u4e0b\u80cc\u548c\u5927\u817f\u4e5f\u987a\u5e26\u7740\u5411\u4e0a\u62ac\u8d77\uff0c\u76f4\u5230\u6574\u4e2a\u8eaf\u5e72\u4ece\u80a9\u90e8\u5230\u819d\u76d6\u57fa\u672c\u5904\u5728\u4e00\u6761\u76f4\u7ebf\u4e0a\uff0c\u5e76\u4e0e\u5c0f\u817f\u5927\u81f4\u5782\u76f4\u3002\u6574\u4e2a\u8fc7\u7a0b\u4e2d\u53cc\u811a\u3001\u80a9\u548c\u4e0a\u80cc\u3001\u53cc\u81c2\u5747\u4fdd\u6301\u9759\u6b62\uff0c\u5c0f\u817f\u4e5f\u4e0d\u53ef\u4e3b\u52a8\u79fb\u52a8\u3002<\/span><\/p>\n

<\/p>\n

\u9e1f\u72d7\u5f0f<\/span><\/p>\n

(alternating bird dog)<\/span><\/p>\n

\u76ee\u6807\u953b\u70bc\u90e8\u4f4d\uff1a\u6838\u5fc3\u6574\u4f53<\/span><\/p>\n

\u52a8\u4f5c\u8981\u9886\uff1a<\/span>\u819d\u76d6\u8dea\u5730\uff0c\u5927\u817f\u4e0e\u5730\u677f\u5782\u76f4\uff0c\u53cc\u624b\u8d34\u5730\uff0c\u5f20\u5f00\u8ddd\u79bb\u4e0e\u80a9\u8180\u540c\u5bbd\uff0c\u540c\u65f6\u4e3e\u8d77\u5de6\u624b\u548c\u53f3\u817f\uff0c\u5411\u5916\u4f38\u5c55\u6253\u76f4\uff0c\u5de6\u53f3\u6362\u8fb9\u4ea4\u66ff\u8fdb\u884c\u3002<\/span><\/p>\n

<\/p>\n

\u4ee5\u4e0a\u662f12\u4e2a\u52a8\u4f5c\u7684\u5206\u89e3<\/span><\/p>\n

\u6309\u7167\u4e0b\u8868\u7ec4\u5408\u7ec3\u4e60<\/span><\/p>\n

\u4fdd\u8bc1\u8ba9\u4f60\u6838\u5fc3\u6760\u6760\u6ef4<\/span><\/p>\n

<\/p>\n

\u64cd\u7ec3\u8d77\u6765\u5427\uff01<\/span><\/p>\n

\n

\u6587\u7ae0\u6574\u7406\u81ea\u641c\u72d0\u4f53\u80b2<\/span>
<\/p>\n

\u5c0f\u79d8\u4e66\u8dd1\u6b65\u597d\u7269\u63a8\u8350<\/span><\/span><\/strong><\/section>\n

\u65e5\u5e38\u7279\u4ef7\u8dd1\u889c\uff0c\u9009\u8fd9\u4e2a\u5c31\u5bf9\u4e86~\u4fbf\u5b9c\u597d\u7a7f\uff1a<\/span>\u4e705\u90015\uff01\u8dd1\u6b65\u4e2d\u7b52\u889c\uff0c\u6e05\u4ed3\u6298\u6263\uff01\u901f\u5e72\u9632\u8d77\u6ce1\uff01\u9700\u8981\u62a2\uff01<\/span><\/a><\/p>\n

\u9a6c\u62c9\u677e\u4e13\u4e1a\u8dd1\u889c\uff0c\u4e70\u4e09\u9001\u4e09\uff0c\u6bd4\u8d5b\u5c31\u7a7f\u597d\u70b9\uff1a<\/span>\u4e703\u90013\uff01\u4e13\u4e1a\u9a6c\u62c9\u677e\u8dd1\u889c\uff0c\u51cf\u9707\u3001\u9632\u6ed1\u3001\u5e72\u723d\uff0c\u4e70\u5230\u5c31\u662f\u8d5a\u5230\uff01<\/span><\/a><\/p>\n

\u521d\u6625\u8d85\u5e05\u8dd1\u6b65\u5957\u88c5\uff1a\u5c0f\u7acb\u9886\u4e0a\u8863\uff0c\u901f\u5e72\u8212\u9002\uff0c\u4e00\u5957\u624d79\uff1a<\/span>\u8863\u670d+\u88e4\u5b50=79\u5143\uff01\u5f53\u5b63\u4e13\u4e1a\u8dd1\u6b65\u5957\u88c5\uff0c\u989c\u503c\u9ad8\uff0c\u4e0a\u8eab\u5e05\u7206\uff01<\/span><\/a><\/p>\n

\u8dd1\u6b65\u5185\u88e4<\/span>\uff1a\u9002\u5408\u7231\u8dd1\u6b65\u7684\u5927\u54e5\u4eec\u7a7f\u7740\uff0c\u8212\u9002\u900f\u6c14\uff0c\u4e09\u6761\u88c5\uff1a<\/span>\u8dd1\u6b65\u8212\u9002\u5185\u88e4\uff0c\u7537\u8dd1\u8005\u798f\u5229\u6b3e\uff0c59\u5143\/3\u4ef6\u5957\u7ec4~<\/span><\/a><\/p>\n

\u5bbd\u811a\u638c<\/span>\u4e13\u5c5e\u8dd1\u978b\uff1a\u56fd\u4ea7\u597d\u8d27\uff0c\u8d28\u91cf\u6760\u6760\u6ef4\uff0c\u767d\u83dc\u4ef7\uff1a<\/span>\u7ed9\u811a\u8dbe\u5927\u623f\u5b50\uff01\u5bbd\u811a\u638c\u65b0\u6b3e\u8dd1\u978b\uff0c200\u51fa\u5934\uff0c\u53e3\u7891\u7206\u8868\uff01<\/span><\/a><\/p>\n

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

<\/mp-style-type><\/p>\n

\n

\u672c\u7bc7\u6587\u7ae0\u6765\u6e90\u4e8e\u5fae\u4fe1\u516c\u4f17\u53f7: \u8dd1\u6b65\u5723\u7ecf <\/p>\n<\/blockquote>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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