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\u8fd0\u52a8\u635f\u4f24\u51fa\u73b0\u7684\u65f6\u5019\uff0c\u5927\u5bb6<\/span>\u901a\u5e38\u4f1a\u9009\u62e9\u670d\u7528\u8865\u5242\uff0c\u5bfc\u81f4\u8d8a\u6765\u8d8a\u591a\u4eba\u4e00\u60f3\u5230\u8425\u517b\u5c31\u89c9\u5f97\u90a3\u4e9b\u836f\u7247\u6216\u8005\u8fd9\u4e2a\u7c89\u90a3\u4e2a\u7c89\uff0c\u5ffd\u7565\u4e86\u98df\u7269\u7684\u4ef7\u503c\u3002<\/strong>
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\u5929\u7136\u98df\u7269\u80fd\u63d0\u4f9b\u6700\u9ad8\u8d28\u91cf\u7684\u8425\u517b\uff0c\u5e76\u4e14\u6bd4\u8865\u5242\u8981\u4fbf\u5b9c\uff0c\u66f4\u4e0d\u7528\u8bf4\u5f88\u591a\u98df\u7269\u4e2d\u7279\u6709\u7684\u7269\u8d28\u662f\u8865\u5242\u6240\u4e0d\u80fd\u63d0\u4f9b\u7684\uff0c\u56e0\u4e3a\u5f88\u591a\u8425\u517b\u662f\u9700\u8981\u534f\u540c\u53d1\u6325\u4f5c\u7528\u7684\uff0c\u6240\u4ee5\u5efa\u8bae\u5927\u5bb6\u8003\u8651\u7528\u996e\u98df\u7597\u6cd5\u6765\u8f85\u52a9\u6cbb\u7597\u548c\u5eb7\u590d\u3002<\/span><\/p>\n

 
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\u8865\u5145\u70ed\u91cf<\/span><\/strong><\/span><\/p>\n


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\u8865\u5145\u94c1\u5143\u7d20<\/span><\/strong><\/span><\/p>\n


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\u4f17\u6240\u5468\u77e5\uff0c\u94c1\u5143\u7d20\u662f\u4eba\u4f53\u5185\u4e0d\u53ef\u6216\u7f3a\u7684\u5173\u952e\u77ff\u7269\u8d28\u5143\u7d20\uff0c\u7f3a\u94c1\u4f1a\u5bfc\u81f4\u7f3a\u94c1\u6027\u8d2b\u8840\uff0c\u5e76\u4e14\u5b83\u6709\u7740\u5f71\u54cd\u8fd0\u52a8\u5458\u53d7\u4f24\u98ce\u9669\u7684\u4f5c\u7528\u3002\u708e\u75c7\u53cd\u5e94\u4f1a\u589e\u52a0\u809d\u6740\u83cc\u80bd\u7684\u6570\u76ee\uff0c\u9020\u6210\u8840\u6d46\u4e2d\u94c1\u79bb\u5b50\u5728\u5de8\u566c\u7ec6\u80de\u548c\u809d\u7ec6\u80de\u4e2d\u7684\u79ef\u7d2f\uff0c\u51cf\u5c11\u80a0\u9053\u5bf9\u94c1\u7684\u5438\u6536\u80fd\u529b\uff0c\u4ece\u800c\u51cf\u5c11\u8840\u6d46\u542b\u91cf\uff0c\u9020\u6210\u8d2b\u8840\u3002\u7531\u4e8e\u957f\u65f6\u95f4\u7684\u8fd0\u52a8\u4f1a\u4f7f\u8eab\u4f53\u4ea7\u751f\u708e\u75c7\u53cd\u5e94\uff0c\u6240\u4ee5\u7f3a\u94c1\u53ef\u80fd\u662f\u9020\u6210\u8fd0\u52a8\u635f\u4f24\u7684\u539f\u56e0\u4e4b\u4e00\u3002<\/span><\/span><\/p>\n

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\u4e3a\u4e86\u907f\u514d\u7f3a\u94c1\uff0c\u6211\u4eec\u5e94\u6444\u5165\u5bcc\u542b\u94c1\u7684\u98df\u7269\uff0c\u3002\u6bd4\u5982\u7ea2\u8272\u7626\u8089\u3001\u7626\u732a\u8089\u3001\u5bb6\u79bd\uff08\u7279\u522b\u662f\u6df1\u8272\u8089\u7c7b\uff09\u3001\u8c46\u7c7b\u3001\u6df1\u8272\u7eff\u53f6\u852c\u83dc\uff08\u6bd4\u5982\u83e0\u83dc\uff09\u3001\u6c34\u679c\u5e72\uff08\u6bd4\u5982\u8461\u8404\u5e72\u3001\u674f\u5e72\uff09\u548c\u6dfb\u52a0\u94c1\u7684\u8c37\u7269\u3001\u9762\u5305\u3001\u610f\u9762\u7b49\u3002\u6444\u5165\u94c1\u7684\u540c\u65f6\u8981\u6444\u5165\u7ef4\u751f\u7d20C\u5e2e\u52a9\u5438\u6536\uff0c\u6bd4\u5982\u591a\u5403\u6a59\u5b50\u3001\u756a\u8304\u3001\u571f\u8c46\u7b49\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\u6444\u5165\u5065\u5eb7\u8102\u80aa<\/span><\/strong><\/span><\/p>\n


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\u4e00\u76f4\u4ee5\u6765\u5927\u5bb6\u5bf9\u8102\u80aa\u7684\u8ba4\u8bc6\u90fd\u662f\u8eab\u4e0a\u4e00\u5768\u5768\u7684\u8089\u8089\uff0c\u6a2a\u4e0d\u5f97\u9664\u4e4b\u800c\u540e\u5feb\uff0c\u4f46\u5927\u5bb6\u53ef\u80fd\u6709\u6240\u4e0d\u77e5\uff0c\u8102\u80aa\u4e5f\u6709\u597d\u574f\u4e4b\u5206<\/span>\uff0c\u6211\u4eec\u65e5\u5e38\u7684\u751f\u6d3b\u4e2d\uff0c\u8eab\u4f53\u9700\u8981\u6211\u4eec\u6444\u5165\u5065\u5eb7\u7684\u8102\u80aa\u996e\u98df\uff0c\u6bd4\u5982\u6b27\u7c73\u4f3d-3\u8102\u80aa\u9178\uff0c\u82e5\u8fd9\u79cd\u6444\u5165\u4e0d\u8db3\u53ef\u80fd\u4f1a\u52a0\u91cd\u4f24\u540e\u7684\u708e\u75c7\u53cd\u5e94\uff0c\u4f7f\u5f97\u4f24\u52bf\u66f4\u4e25\u91cd\u3002\u8fd9\u7c7b\u8102\u80aa\u53ef\u4ee5\u4ece\u90e8\u5206\u6c34\u679c\u548c\u575a\u679c\u7c7b\u4e2d\u83b7\u53d6\uff0c\u6bd4\u5982\u4ece\u725b\u6cb9\u679c\u548c\u6838\u6843\u3001\u8170\u679c\u3001\u674f\u4ec1\u7b49\u3002\u4f46\u503c\u5f97\u6ce8\u610f\u7684\u662f\uff0c\u53cd\u5f0f\u8102\u80aa\u7c7b\u542b\u91cf\u9ad8\u7684\u98df\u54c1\u662f\u4e0d\u53ef\u4ee5\u78b0\u7684\uff0c\u6bd4\u5982\u5927\u5bb6\u6700\u7231\u7684\u81a8\u5316\u98df\u54c1\u85af\u7247\uff0c\u4eba\u9020\u9ec4\u6cb9\u3001\u5404\u79cd\u751c\u98df\u3001\u7206\u7c73\u82b1\u7b49\u7b49\u3002<\/span><\/span><\/p>\n

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\u5408\u7406\u6444\u5165\u86cb\u767d\u8d28<\/span><\/strong><\/span><\/p>\n


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\u86cb\u767d\u8d28\u662f\u751f\u547d\u7684\u7269\u8d28\u57fa\u7840\uff0c\u6ca1\u6709\u86cb\u767d\u8d28\u5c31\u6ca1\u6709\u751f\u547d\u3002\u673a\u4f53\u4e2d\u7684\u6bcf\u4e00\u4e2a\u7ec6\u80de\u548c\u6240\u6709\u91cd\u8981\u7ec4\u6210\u90e8\u5206\u90fd\u6709\u86cb\u767d\u8d28\u53c2\u4e0e\u3002\u86cb\u767d\u8d28\u5360\u4eba\u4f53\u91cd\u91cf\u768416%~20%\uff0c\u5b83\u5177\u6709\u4fee\u590d\u53d7\u635f\u7ec4\u7ec7\u7684\u4f5c\u7528\u3002<\/span>\u5728\u53d7\u4f24\u65f6\u5e94\u8be5\u5173\u6ce8\u6444\u5165\u86cb\u767d\u8d28\u7684\u79cd\u7c7b\u548c\u6444\u5165\u65f6\u95f4\u4ee5\u4fbf\u6700\u5927\u7a0b\u5ea6\u51cf\u5c11\u6062\u590d\u8fc7\u7a0b\u4e2d\u808c\u8089\u548c\u529b\u91cf\u7684\u635f\u5931\u3002<\/span><\/p>\n

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\u86cb\u767d\u8d28\u662f\u6bd4\u8f83\u5e38\u89c1\u7684\u98df\u7269\uff0c\u6bd4\u5982\u9e21\u86cb\u3001\u8089\u7c7b\u3001\u8c46\u5236\u54c1\u7b49\u90fd\u542b\u6709\u4e30\u5bcc\u86cb\u767d\u8d28\u3002\u725b\u5976\u7684\u86cb\u767d\u8d28\u542b\u91cf\u6bd4\u8f83\u9ad8\uff0c\u725b\u5976\u5bcc\u542b\u6709\u5927\u91cf\u7684\u4f18\u8d28\u86cb\u767d\u8d28\u8425\u517b\u7269\u8d28\u548c\u591a\u79cd\u4eba\u4f53\u5fc5\u9700\u7684\u591a\u79cd\u77ff\u7269\u8d28\u5143\u7d20\uff0c\u4f46\u4e0d\u5b9c\u591a\u559d\uff0c\u5efa\u8bae\u6bcf\u5929\u6444\u5165300-500\u6beb\u5347\u3002<\/span><\/p>\n

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\u78b3\u6c34\u5316\u5408\u7269<\/span><\/strong><\/span><\/p>\n


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\u7814\u7a76\u8868\u660e\uff0c\u8fd0\u52a8\u524d\u78b3\u6c34\u5316\u5408\u7269\u7684\u6444\u5165\u53ef\u4ee5\u5e2e\u52a9\u4fdd\u6301\u8840\u7cd6\u6c34\u5e73\uff0c\u51cf\u5c11\u538b\u529b\u6fc0\u7d20\u7684\u751f\u6210\uff0c\u964d\u4f4e\u635f\u4f24\u98ce\u9669\u3002\u800c\u8fd0\u52a8\u540e\u5c06\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8d28\u4e00\u540c\u6444\u5165\u80fd\u51cf\u5c11\u75b2\u52b3\u3001\u808c\u8089\u5ef6\u8fdf\u6027\u9178\u75db\uff08DOMS\uff09\u3001\u964d\u4f4e\u808c\u8089\u635f\u4f24\u548c\u6700\u5927\u7a0b\u5ea6\u5e2e\u52a9\u808c\u8089\u6062\u590d\u3002<\/span>\u6700\u4f73\u6bd4\u4f8b\u662f3-4g\u78b3\u6c34\u5316\u5408\u7269\u642d\u914d1g\u86cb\u767d\u8d28\uff0c\u86cb\u767d\u8d28\u6444\u5165\u4ecb\u4e8e6-20g\u533a\u95f4\u4e4b\u5185\u3002<\/span><\/p>\n


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\u4f18\u8d28\u78b3\u6c34\u5316\u5408\u7269\u7684\u6765\u6e90\u6709\u5f88\u591a\uff0c\u6bd4\u5982\u7389\u7c73\u3001\u8c4c\u8c46\u3001\u571f\u8c46\u3001\u5c71\u836f\u3001\u7cd9\u7c73\u3001\u85dc\u9ea6\u7b49\u7b49\uff0c\u5f53\u7136\u5728\u7ec3\u540e\u5168\u9ea6\u9762\u5305\u3001\u8c37\u7269\u3001\u7c73\u996d\u3001\u610f\u9762\u4e5f\u662f\u4e0d\u9519\u7684\u9009\u62e9\u3002<\/span><\/p>\n

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\n

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


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\u8dd1\u6b65\u889c\u5b50\uff1a<\/strong><\/span>\u590f\u5b63\u8584\u6b3e\uff0c\u4e70\u4e00\u6b21\u7a7f\u4e00\u5b63\uff01\u70b9\u51fb\uff1a<\/span>3D\u7acb\u4f53\u51cf\u9707\u901f\u5e72\u889c\uff01\u4e705\u53cc\u90015\u53cc\uff01\u5230\u624b39\/10\u53cc\uff01\u7834\u5929\u6298\u6263\u62a2\uff01<\/a>
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\u8dd1\u6b65\u80cc\u5fc3\uff1a<\/strong><\/span>\u4e13\u4e1a\u7684\u8dd1\u6b65\u80cc\u5fc3\uff0c\u8212\u9002\u7684\u8bbe\u8ba1\uff0c\u989c\u8272\u975e\u5e38\u597d\u770b\uff01\u70b9\u51fb\uff1a<\/span>\u4e701\u90011\uff01\u4e13\u4e1a\u8dd1\u6b65\u8d85\u8f7b\u901f\u5e72\u80cc\u5fc3\uff0c\u989c\u503c\u9a9a\u5e05\uff01\u8fd0\u52a8\u4e00\u6d41\uff01<\/a><\/p>\n


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\u8dd1\u6b65\u5185\u88e4\uff1a<\/span><\/strong>\u9002\u5408\u7231\u8dd1\u6b65\u7684\u5927\u54e5\u4eec\u7a7f\u7740\uff0c\u8212\u9002\u900f\u6c14\uff0c\u4e09\u6761\u88c5\uff01\u70b9\u51fb\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


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