{"id":1067,"date":"2020-02-27T21:33:11","date_gmt":"2020-02-27T13:33:11","guid":{"rendered":"https:\/\/nutrinote.co\/?p=1067"},"modified":"2020-02-27T21:33:11","modified_gmt":"2020-02-27T13:33:11","slug":"resistence-training-step2-2-practice","status":"publish","type":"post","link":"https:\/\/nutrinote.co\/resistence-training-step2-2-practice\/","title":{"rendered":"3\u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff1a\u7b2c\u4e8c\u968e\u6bb5  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><figcaption>\u8abf\u6574\u8a13\u7df4\u7684\u8981\u7d20\uff0c\u6b64\u7bc7\u5148\u8aaa\u660e\u808c\u529b\u81f3\u904b\u52d5\u96e3\u5ea6\u7684\u9078\u64c7\u3002<\/figcaption><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"7f29\"><span id=\"%e8%82%8c%e5%8a%9b-%e8%82%8c%e8%82%89%e5%8a%9b%e9%87%8f-muscular-strength\">\u808c\u529b\/\u808c\u8089\u529b\u91cf (Muscular Strength)<\/span><\/h2>\n\n\n<p>\u808c\u529b\u5c31\u662f\u8b93<strong>\u808c\u8089\u7522\u751f\u529b\u91cf\u7684\u52d5\u4f5c\u6a21\u5f0f<\/strong>\uff0c\u6700\u5927\u808c\u529b\u5373\u662f\u808c\u8089\u7522\u751f\u6700\u5927\u529b\u91cf\u7684\u52d5\u4f5c\uff0c\u901a\u5e38\u6703\u8207<strong>\u808c\u7e96\u7dad\u7684\u622a\u9762\u7a4d\u6210\u6b63\u6bd4<\/strong>\u3002\u800c\u808c\u529b\u7684\u6539\u8b8a\u6703\u4f9d\u808c\u7e96\u7dad\u7684\u9577\u5ea6\u3001\u89d2\u5ea6\u3001\u6536\u7e2e\u7684\u901f\u5ea6\u8207\u95dc\u7bc0\u89d2\u5ea6\u7b49\uff0c\u540c\u6642\u4e5f\u53d7\u5fb5\u62db\u7684\u904b\u52d5\u55ae\u4f4d\u6d3b\u5316\u7684\u5f71\u97ff (\u5c31\u50cf\u62d4\u6cb3\u6642\uff0c\u6bcf\u4e00\u500b\u4eba\u7684\u80fd\u529b\u767c\u63ee\u7a0b\u5ea6)\uff0c\u4e00\u822c\u4f86\u8aaa\uff0c\u904b\u52d5\u55ae\u4f4d\u7684\u62db\u52df\u9806\u5e8f\uff0c\u808c\u529b\u8f03\u5c0f\u7684\u5230\u8f03\u5927\u7684\u808c\u529b\uff0c\u808c\u7e96\u7dad\u4e5f\u662f\u5f9e\u8f03\u7d30\u7684\u5230\u7c97 (\u985e\u4f3c\u5148\u5fb5\u62db\u5927\u808c\u7fa4\u518d\u4f86\u662f\u5c0f\u808c\u7fa4\u7684\u6982\u5ff5)\u3002<\/p>\n\n\n<p>\u963b\u529b\u8a13\u7df4 (Resistance training, \u4e4b\u5f8c\u7c21\u7a31 RT) \u5247\u662f\u900f\u904e\u8a13\u7df4\u9069\u61c9\u7522\u751f\u66f4\u5927\u7684\u808c\u529b\uff0c\u5fb5\u62db\u66f4\u591a\u795e\u7d93\u808c\u8089\u7684\u6a5f\u5236\u3002\u4f9d\u7167\u4e0d\u540c\u7684\u8a13\u7df4\u65b9\u5f0f\uff0c\u808c\u529b\u4e0a\u5347\u5e45\u5ea6\u6709\u6240\u4e0d\u540c\uff0c\u5305\u542b\u808c\u8089\u7684\u6536\u7e2e\u6a21\u5f0f (\u5411\u5fc3\u6536\u7e2e\u6216\u96e2\u5fc3\u6536\u7e2e\u7b49)\u3001\u5f37\u5ea6 (\u91cd\u91cf)\u3001\u8a13\u7df4\u91cf (\u963b\u529b X \u7e3d\u53cd\u8986\u6b21\u6578)\u3001\u57f7\u884c\u8a13\u7df4\u9805\u76ee\u7684\u9806\u5e8f\u3001\u6bcf\u7d44\u505a\u5e7e\u4e0b\u3001\u7d44\u9593\u4f11\u606f\u6642\u9593\u53ca\u904b\u52d5\u983b\u7387\u7b49\uff0c\u90fd\u662f\u5f71\u97ff\u7684\u56e0\u7d20\u3002<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"9c83\"><span id=\"%e8%82%8c%e8%82%89%e6%94%b6%e7%b8%ae%e6%a8%a1%e5%bc%8f-muscle-action\">\u808c\u8089\u6536\u7e2e\u6a21\u5f0f (Muscle Action)<\/span><\/h2>\n\n\n<p>\u5927\u90e8\u5206\u7684 RT \u662f\u4ee5\u52d5\u614b\u53cd\u8986\u70ba\u4e3b\uff0c\u4e3b\u8981\u6709\u808c\u8089\u7e2e\u77ed\u7684<strong>\u5411\u5fc3\u6536\u7e2e<\/strong>\u8207\u808c\u8089\u62c9\u9577\u7684<strong>\u96e2\u5fc3\u6536\u7e2e<\/strong>\uff0c\u4f8b\u5982\u624b\u81c2\u5f9e\u4f38\u76f4\u5230\u5f4e\u66f2\uff0c\u80b1\u4e8c\u982d\u808c\u5c31\u662f\u808c\u8089\u7e2e\u77ed\u7684\u5411\u5fc3\u6536\u7e2e\uff1b\u5f4e\u66f2\u5230\u4f38\u5c55\u7684\u80b1\u4e8c\u982d\u808c\u5247\u8b8a\u70ba\u62c9\u9577\u7684\u96e2\u5fc3\u6536\u7e2e\u3002\u800c\u4eba\u9ad4\u7684\u69cb\u9020\u901a\u5e38\u5728\u808c\u8089\u4e3b\u52d5\u7684\u5411\u5fc3\u6536\u7e2e\u6642\uff0c\u4e5f\u6703\u53e6\u4e00\u8655\u7684\u62ee\u6297\u808c\u7fa4\u96e2\u5fc3\u6536\u7e2e\uff0c\u907f\u514d\u4e3b\u52d5\u808c\u7fa4\u7684\u808c\u8089\u5f4e\u66f2\u592a\u591a\u800c\u7121\u6cd5\u63a7\u5236\uff0c\u4f8b\u5982\u624b\u81c2\u5f4e\u66f2\u6642\uff0c\u80b1\u4e8c\u982d\u808c\u7e2e\u77ed\uff0c\u80b1\u4e09\u982d\u808c\u5c31\u6703\u88ab\u62c9\u9577\u3002<\/p>\n\n\n<p>\u6b64\u5916\uff0c\u808c\u8089\u9664\u4e86\u6709\u5411\u5fc3\u8ddf\u96e2\u5fc3\u6536\u7e2e\u7684\u5916\uff0c\u9084\u6709<strong>\u808c\u8089\u6536\u7e2e\u6642\u9577\u5ea6\u4e0d\u8b8a<\/strong>\u7684<strong>\u7b49\u9577\u6536\u7e2e<\/strong>\uff0c\u4f8b\u5982\uff1a\u6838\u5fc3\u7a69\u5b9a\u3001\u63e1\u529b\u6216\u79fb\u52d5\u6642\u7684\u505c\u9813\u90fd\u662f\u5176\u61c9\u7528\uff0c\u800c\u6700\u5e38\u807d\u5230\u7684\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\u7684\u68d2\u5f0f\uff0c\u5c31\u662f\u6838\u5fc3\u7a69\u5b9a\u5c31\u662f\u5176\u4e2d\u4e00\u7a2e\u3002<\/p>\n\n\n<p>\u540c\u6a23\u7684\u808c\u7fa4\u4e2d\uff0c\u6bd4\u8d77\u5411\u5fc3\u6536\u7e2e\u548c\u7b49\u9577\u6536\u7e2e\uff0c<strong>\u96e2\u5fc3\u6536\u7e2e\u53ef\u4ee5\u7522\u751f\u66f4\u5927\u529b\u91cf<\/strong>\uff1b\u540c\u4e00\u8ca0\u8377\u4e0b\uff0c\u4f7f\u7528\u7684\u904b\u52d5\u55ae\u4f4d\u8f03\u5c11\uff0c\u6240\u9700\u80fd\u91cf\u4e5f\u8f03\u4f4e\uff0c\u66f4\u5feb\u9069\u61c9\u808c\u80a5\u5927\u7684\u8a13\u7df4\uff1b\u76f8\u53cd\u7684\uff0c\u96e2\u5fc3\u6536\u7e2e\u4e5f\u5bb9\u6613\u767c\u751f\u5ef6\u9072\u6027\u808c\u8089\u75e0\u75db\u3002<\/p>\n\n\n<p>\u540c\u6642\uff0c\u96e2\u5fc3\u808c\u529b\u8a13\u7df4\u4e5f\u53ef\u4ee5\u8b93\u5411\u5fc3\u7684\u6536\u7e2e\u7684\u808c\u529b\u5411\u4e0a\u63d0\u5347\u3002<\/p>\n\n\n<p><strong>\u56e0\u6b64\uff0c\u52d5\u614b\u7684RT\uff0c\u5411\u5fc3\u6536\u7e2e\u52a0\u4e0a\u96e2\u5fc3\u6536\u7e2e\uff0c\u6703\u8b93\u808c\u529b\u9032\u6b65\u5e45\u5ea6\u6700\u5927\u3002<\/strong><\/p>\n\n\n<p>\u7b49\u9577\u6536\u7e2e\u5247\u8f03\u7b26\u5408\u7279\u6b8a\u6027\u808c\u529b\u8a13\u7df4\u7684\u65b9\u5f0f\uff0c\u4e5f\u6700\u63a5\u8fd1\u975c\u614b\u7684\u65e5\u5e38\u751f\u6d3b\uff0c\u4f8b\u5982\uff1a\u5750\u8457\u6253\u96fb\u8166\u6642\uff0c\u8ec0\u5e79\u7684\u808c\u7fa4\u5c31\u662f\u5448\u73fe\u7b49\u9577\u6536\u7e2e\u6a21\u5f0f\u3002<\/p>\n\n\n<p>\u4e0d\u904e\uff0c\u4e00\u822c\u7684 RT \u4e2d\uff0c\u4e0d\u540c\u808c\u8089\u7684\u6536\u7e2e\u6a21\u5f0f\uff0c\u5176\u5be6\u5728\u8a13\u7df4\u4e2d\u6240\u626e\u6f14\u7684\u89d2\u8272\u6c92\u6709\u9019\u9ebc\u5403\u91cd\uff0c\u56e0\u70ba\u5728RT\u7684\u52d5\u4f5c\u53cd\u8986\u4e2d\u5e7e\u4e4e\u90fd\u6703\u6709\u5411\u5fc3\u8ddf\u96e2\u5fc3\u6536\u7e2e\u7684\u5143\u7d20\u3002\u4f46\u5728\u904e\u7a0b\u4e2d\uff0c\u52a0\u5165\u7b49\u9577\u6536\u7e2e\u7684\u52d5\u4f5c\uff0c\u4e5f\u6703\u6709\u4e0d\u4e00\u6a23\u7684\u6210\u6548\uff0c\u4f8b\u5982\u4e0b\u80cc\u75db\u60a3\u8005\u4f7f\u7528\u7b49\u9577\u6536\u7e2e\u7684\u65b9\u5f0f\uff0c\u7a69\u5b9a\u810a\u690e\u7684\u808c\u8089\u7d44\u7e54\u3002<\/p>\n\n\n<blockquote class=\"wp-block-quote\"><p><strong>\u901a\u5e38\u4e00\u958b\u59cb\u7684RT\u4e0d\u6703\u7279\u5225\u91dd\u5c0d\u54ea\u7a2e\u808c\u8089\u6536\u7e2e\u6a21\u5f0f\u55ae\u7368\u8a13\u7df4 (\u9664\u975e\u6709\u7279\u5225\u72c0\u6cc1\uff0c\u4f8b\u5982\u4e0b\u80cc\u75db\uff0c\u7121\u6cd5\u505a\u5f4e\u66f2\u8ddf\u4f38\u5c55\u8170\u690e\u9644\u8fd1\u7684\u808c\u8089)\uff0c\u4e14\u5728\u4e3b\u8981\u5927\u808c\u7fa4\u7684\u52d5\u4f5c\u7bc4\u570d\u4e2d\uff0c\u6703\u540c\u6642\u505a\u5230\u5411\u5fc3\u53ca\u96e2\u5fc3\u6536\u7e2e\uff0c\u53ea\u8981\u5411\u5fc3\u53ca\u96e2\u5fc3\u6536\u7e2e\u7684\u6642\u9593\u4fdd\u6301\u7a69\u5b9a\uff0c\u5169\u8005\u7686\u6703\u8a13\u7df4\u5230\u3002<\/strong><\/p><\/blockquote>\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"aa64\"><span id=\"%e8%b2%a0%e9%87%8d-%e8%b2%a0%e8%8d%b7-loading\">\u8ca0\u91cd\/\u8ca0\u8377 (Loading)<\/span><\/h2>\n\n\n<p>\u5728RT\u4e2d\uff0c\u8ca0\u91cd\u5927\u90e8\u5206\u6703\u4ee5\u91cd\u91cf\u70ba\u6e96\u5247\uff0c\u5e38\u898b\u55ae\u4f4d\u5247\u662f1RM\u7684\u767e\u5206\u6bd4\uff0c\u4f9d\u7167\u6bcf\u500b\u4eba\u72c0\u6cc1\u4e0d\u540c\uff0c\u8abf\u6574\u6f38\u9032\u91cd\u91cf\u7684\u904e\u7a0b\u6709\u4e09\u500b\u4e3b\u8981\u7684\u539f\u5247\uff1a<\/p>\n\n\n<ol><li><strong>\u4ee5 1RM \u7684\u767e\u5206\u6bd4\u6f38\u9032\u63d0\u5347\uff1b<\/strong><\/li><li><strong>\u6839\u64da\u76ee\u6a19\u8abf\u6574\u53cd\u8986\u6b21\u6578\uff1b<\/strong><\/li><li><strong>\u5728\u904b\u52d5\u8655\u65b9\u8a2d\u5b9a\u7684\u76ee\u6a19\u4e2d\uff0c\u589e\u52a0\u8ca0\u91cd\uff0c\u4f8b\u5982\u53ef\u4ee5\u505a 8 \u5230 12 \u4e0b\u53cd\u8986\u7684\u8ca0\u91cd (\u5373\u662f 8\u201312 RM)\u3002<\/strong><\/li><\/ol>\n\n\n<p>\u5c0d\u65bc\u5b8c\u5168\u6c92\u6709\u8a13\u7df4\u904e\u7684\u521d\u5b78\u8005\uff0c45%\u81f350% 1RM\u6216\u8005\u53ef\u820915\u81f325\u4e0b\u7684\u91cd\u91cf\uff0c\u5c31\u53ef\u4ee5\u589e\u52a0\u808c\u529b\u4e86\uff0c\u4e0d\u904e\u96a8\u8457\u8a13\u7df4\u8d8a\u4e45\uff0c\u9019\u7a2e\u65b0\u624b\u671f\u7684\u751c\u982d\u5c31\u6703\u6f38\u6f38\u6d88\u5931\u4e86\u3002<\/p>\n\n\n<p>\u6f38\u9032\u7684RT\u904e\u7a0b\u4e2d\uff0c\u8ca0\u91cd\u4e5f\u9700\u8981\u589e\u52a0\uff1a<\/p>\n\n\n<ul><li><strong>\u5c0d\u65bc RT \u975e\u5e38\u6709\u7d93\u9a57\u7684\u4eba (\u4f8b\u5982\u8209\u91cd\u9078\u624b\u6216\u5065\u529b\u9078\u624b)\uff0c\u8ca0\u91cd\u81f3\u5c11\u8981\u9ad8\u65bc80% 1RM\uff1b<\/strong><\/li><li><strong>\u5728 1\u20136RM (\u901a\u5e38\u662f 5\u20136RM) \u7684\u8ca0\u91cd\u6700\u80fd\u589e\u52a0\u6700\u5927\u808c\u529b\uff1b<\/strong><\/li><li><strong>\u4e14 3\u20135RM \u7684\u8ca0\u91cd\u4e5f\u6bd4 9 \u5230 11 \u6216 20 \u81f3 28RM\u8f03\u80fd\u63d0\u5347\u6700\u5927\u808c\u529b\u3002<\/strong><\/li><\/ul>\n\n\n<p>\u5927\u90e8\u5206\u7684\u4eba\u4ee5 8\u201312RM \u7684\u8ca0\u91cd\u5c31\u53ef\u4ee5\u63d0\u5347\u808c\u529b\uff0c\u4f46\u5c0d\u7df4\u5f88\u4e45\u7684\u4eba\uff0c\u7528\u4f86\u63d0\u5347\u6700\u5927\u808c\u529b\u6548\u679c\u53cd\u800c\u4e0d\u597d\u3002\u56e0\u6b64\uff0c\u4ee5\u9031\u671f\u6027\u7684RT\u6982\u5ff5\u4f86\u770b\uff0c\u96a8\u8457\u8eab\u9ad4\u9032\u6b65\u6216\u8a13\u7df4\u7684\u6642\u9593\u62c9\u9577\uff0c\u8ca0\u91cd\u96a8\u4e4b\u8b8a\u5316\u6709\u5176\u5fc5\u8981\u6027\uff0c\u540c\u6642\u4e5f\u662f\u63d0\u5347\u6700\u5927\u808c\u529b\u7684\u6700\u597d\u65b9\u5f0f\u3002<\/p>\n\n\n<ol><li><strong>60% \u7684 1RM \u5c0d\u521d\u5b78\u8005\u7684\u6700\u5927\u808c\u529b\u5c31\u53ef\u7522\u751f\u5f88\u5927\u7684\u6548\u76ca\uff0c<\/strong><\/li><li><strong>\u9032\u968e\u7684\u8a13\u7df4\u8005\u70ba 80%\u7684 1RM\u7684\u8ca0\u91cd<\/strong><\/li><li><strong>\u5927\u591a\u6578\u7684\u904b\u52d5\u54e1\u5c31\u898185%\u7684 1RM\u4ee5\u4e0a\u7684\u8ca0\u91cd\u3002<\/strong><\/li><\/ol>\n\n\n<p>\u6574\u9ad4\u800c\u8a00\uff0cRT\u7684\u521d\u5b78\u8005\uff0c\u5efa\u8b70\u4ee5\u4e2d\u7b49\u8ca0\u91cd\u6216\u8f03\u8f15\u7684\u8ca0\u91cd (\u4f8b\u5982\u4f4e\u65bc50\u201360%1RM)\uff0c\u4e00\u958b\u59cb\u7684\u52d5\u4f5c\u8abf\u6574\u548c\u6280\u5de7\u975e\u5e38\u91cd\u8981\uff1b\u9032\u968e\u8a13\u7df4\u8005\u4f86\u8aaa\uff0c\u8ca0\u91cd\u7684\u589e\u52a0\u5247\u4ee5 2\u201310% \u7684\u4e0a\u5347\uff0c\u4e14\u7dad\u6301\u5728\u500b\u4eba\u8a2d\u5b9a\u7684\u53cd\u8986\u6b21\u6578\u7684\u91cd\u91cf\u4ee5\u4e0a\u3002<\/p>\n\n\n<blockquote class=\"wp-block-quote\"><p><strong>\u5f88\u5e38\u898b\u662f\u7684\u60c5\u6cc1\u662f\uff0c\u6293\u932f\u81ea\u8eab\u8a2d\u5b9a\u76ee\u6a19\u7684\u8ca0\u91cd\u4e0a\uff0c\u4f8b\u5982\u9ad8\u4f30\u6216\u4f4e\u4f30\uff1b\u6240\u4ee5\uff0c\u5728\u91cd\u91cf\u7684\u63d0\u5347\u4e4b\u524d\uff0c\u78ba\u4fdd\u52d5\u4f5c\u6027\u53ca\u5b89\u5168\u6027\uff0c\u5faa\u5e8f\u6f38\u8fd1\u624d\u662f\u9032\u6b65\u7684\u95dc\u9375<\/strong>\u3002<\/p><\/blockquote>\n\n\n<h2 class=\"wp-block-heading\" id=\"492d\"><span id=\"%e8%a8%93%e7%b7%b4%e9%87%8f%e5%92%8c%e7%b5%84%e6%95%b8-volume-and-sets\">\u8a13\u7df4\u91cf\u548c\u7d44\u6578 (Volume and Sets)<\/span><\/h2>\n\n\n<p>\u8a13\u7df4\u91cf\u5728 RT \u4e2d\uff0c\u662f\u6307\u55ae\u6b21\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u7e3d\u53cd\u8986\u6b21\u6578\u4e58\u4e0a\u8ca0\u91cd\u7684\u7e3d\u548c (\u4f8b\u5982 10kg \u7684\u91cd\u91cf\u505a\u6bcf\u7d44 10 \u4e0b\u7684\u53cd\u8986\u6b21\u6578\uff0c\u5171 3 \u7d44\uff0c\u5373\u662f 10kgX10\u4e0bX3\u7d44 = 300kg\uff0e\u4e0b)\u3002<\/p>\n\n\n<p><strong>\u9664\u4e86\u8ca0\u91cd\u4e4b\u5916\uff0c\u8a13\u7df4\u91cf\u7684\u6539\u8b8a\uff0c\u4e5f\u662f\u6f38\u9032\u7684\u904e\u7a0b\u8981\u7d20\u4e4b\u4e00\u3002<\/strong><\/p>\n\n\n<p>\u5728\u8a13\u7df4\u91cf\u7684\u8abf\u6574\u904e\u7a0b\u4e2d\uff0c\u901a\u5e38\u8b8a\u5316\u7684\u9806\u5e8f\u70ba\u6bcf\u7d44\u53cd\u8986\u6b21\u6578\u3001\u6bcf\u7d44\u7d44\u6578\u6216\u6700\u5f8c\u624d\u662f\u8ca0\u91cd\u3002<\/p>\n\n\n<p>\u7d44\u6578\u5728 2 \u7d44\uff5e 6 \u7d44\u4ee5\u4e0a\u7684\u7d44\u6578\uff0c\u90fd\u80fd\u8b93\u808c\u529b\u660e\u986f\u589e\u52a0\uff1b\u5c0d\u65bc\u521d\u5b78\u8005\u7684\u8a71\uff0c\u6700\u4f4e\u7d44\u6578\u70ba 2 \u7d44\uff0c\u800c 3 \u7d44\u53c8\u6bd4 2 \u7d44\u6709\u6548\u7387\uff1b\u904b\u52d5\u54e1\u5247\u662f\u9700\u8981 8 \u7d44\uff0c\u751a\u81f3\u66f4\u591a\u4e00\u4e9b\u3002<\/p>\n\n\n<p>\u81f3\u65bc\u6700\u591a\u53ef\u4ee5\u8981\u5230\u5e7e\u7d44\uff0c\u53d6\u6c7a\u65bc\u6574\u9ad4\u8a13\u7df4\u91cf\u8b8a\u5316\u8207\u8ca0\u91cd\u4ea4\u4e92\u4e4b\u9593\u7684\u95dc\u4fc2\uff0c\u4e0d\u55ae\u55ae\u53ea\u770b\u7d44\u6578\u800c\u5df2 (\u9019\u908a\u5c31\u6bd4\u8f03\u50cf\u662f\u904b\u52d5\u9031\u671f\u5316\u8a13\u7df4\u7684\u65b9\u5f0f\uff0c\u4f9d\u7167\u8a13\u7df4\u76ee\u7684\uff0c\u8a13\u7df4\u91cf\u3001\u8ca0\u91cd\u3001\u7d44\u6578\u53ca\u6bcf\u7d44\u53cd\u8986\u6b21\u6578\u548c\u904b\u52d5\u983b\u7387\u7686\u6709\u6240\u4e0d\u540c)\u3002<\/p>\n\n\n<blockquote class=\"wp-block-quote\"><p><strong>\u5c0d\u4e00\u822c\u4eba\u4f86\u8aaa\uff0c\u6700\u5e38\u898b\u4f7f\u7528\u4e14\u6709\u6548\u7684\u7d44\u6578\uff0c\u5927\u591a\u914d\u7f6e\u70ba 2\u20134 \u7d44\u3002<\/strong><\/p><\/blockquote>\n\n\n<h2 class=\"wp-block-heading\" id=\"329e\"><span id=\"%e9%81%8b%e5%8b%95%e9%9b%a3%e5%ba%a6%e7%9a%84%e9%81%b8%e6%93%87-exercise-selection\">\u904b\u52d5\u96e3\u5ea6\u7684\u9078\u64c7 (Exercise Selection)<\/span><\/h2>\n\n\n<p><strong>\u57f7\u884cRT\u7684\u6642\u5019\uff0c\u5c0d\u65bc\u76ee\u6a19\u808c\u7fa4\u7684\u8a13\u7df4\uff0c\u53ef\u4ee5\u9078\u64c7\u591a\u95dc\u7bc0\u6216\u55ae\u95dc\u7bc0\u53ca\u96d9\u5074\u908a\u6216\u55ae\u5074\u908a\u7684\u65b9\u5f0f\u3002<\/strong><\/p>\n\n\n<p><strong>\u591a\u95dc\u7bc0<\/strong><\/p>\n\n\n<p>\u5c31\u662f\u4e00\u6b21\u7684\u52d5\u4f5c\u540c\u6642\u555f\u52d5\u5169\u500b\u95dc\u7bc0\u4ee5\u4e0a\u7684\u6d3b\u52d5\uff0c\u4f8b\u5982\u5e38\u898b\u7684\u6df1\u8e72\uff0c\u4e3b\u8981\u6d3b\u52d5\u95dc\u7bc0\u70ba\u9ad6\u819d\u8e1d\u4e09\u95dc\u7bc0\uff0c\u9700\u8981\u591a\u5de5\u8207\u8907\u96dc\u7684\u795e\u7d93\u9023\u7d50\u548c\u53cd\u61c9\uff0c\u53ef\u4ee5\u7522\u751f\u51fa\u66f4\u5927\u7684\u529b\u91cf\uff0c\u4e5f\u662f\u5e38\u898b\u65bc\u63d0\u5347\u6700\u5927\u808c\u529b\u95dc\u7bc0\u6d3b\u52d5\u65b9\u5f0f\uff0c\u4e14\u591a\u95dc\u7bc0\u7684\u52d5\u4f5c\u8f03\u7b26\u5408\u4eba\u9ad4\u65e5\u5e38\u751f\u6d3b\u529f\u80fd\uff0c\u4f8b\u5982\u884c\u8d70\u6642\u7684\u6642\u5019\uff0c\u5c0d\u65bc\u4e0b\u534a\u8eab\u800c\u8a00\u662f\u9ad6\u819d\u8e1d\u95dc\u7bc0\u7684\u540c\u6642\u52d5\u4f5c\u3002<\/p>\n\n\n<p><strong>\u55ae\u95dc\u7bc0<\/strong><\/p>\n\n\n<p>\u55ae\u6b21\u555f\u52d5\u4e00\u500b\u95dc\u7bc0\u7684\u808c\u8089\u52d5\u4f5c\uff0c\u901a\u5e38\u6703\u904b\u7528\u5728\u56fa\u5b9a\u5f0f\u5668\u6750\u4e0a\u3002\u4f8b\u5982\u91dd\u5c0d\u80a1\u56db\u982d\u808c\u7684\u819d\u95dc\u7bc0\u4f38\u5c55\u7684\u8a13\u7df4\u5668\u6750\u3002\u76f8\u5c0d\u591a\u95dc\u7bc0\u52d5\u4f5c\u8f03\u597d\u5165\u9580\u8207\u5b89\u5168\uff0c\u540c\u6642\u4e5f\u53ef\u4ee5\u7279\u5225\u5c08\u6ce8\u65bc\u55ae\u4e00\u808c\u7fa4\u7684\u8a13\u7df4\u4e0a\u3002<\/p>\n\n\n<p><strong>\u96d9\u908a\u8a13\u7df4<\/strong><\/p>\n\n\n<p>\u50cf\u6df1\u8e72\u3001\u4f0f\u5730\u633a\u8eab\u53ca\u5f15\u9ad4\u5411\u4e0a\u7b49\uff0c\u90fd\u662f\u4eba\u9ad4\u5de6\u53f3\u5169\u5074\u7684\u808c\u7fa4\u540c\u6642\u52d5\u4f5c\uff0c\u666e\u904d\u904b\u7528\u5728RT\u4e2d\uff0c\u57f7\u884c\u4e0a\u8f03\u7a69\u5b9a\uff0c\u4e5f\u80fd\u767c\u63ee\u51fa\u8a13\u7df4\u808c\u7fa4\u7684\u6700\u5927\u808c\u529b\u3002<\/p>\n\n\n<p><strong>\u55ae\u908a\u8a13\u7df4<\/strong><\/p>\n\n\n<p>\u4f8b\u5982\u55ae\u8173\u8e72\u3001\u55ae\u624b\u5212\u8239\u53ca\u5074\u68d2\u5f0f\u7b49\uff0c\u8a13\u7df4\u6642\u7684\u4e3b\u52d5\u808c\u662f\u8eab\u9ad4\u55ae\u908a\u7684\u808c\u7fa4\u3002\u9664\u4e86\u53ef\u4ee5\u904b\u7528\u5728\u6709\u6163\u7528\u5074\u7684\u7af6\u6280\u904b\u52d5 (\u4f8b\u5982\uff1a\u7db2\u7403\u3001\u9ad8\u723e\u592b\u7403\u3001\u684c\u7403\u3001\u7fbd\u7403\u7b49)\uff0c\u6b64\u5916\uff0c\u8f03\u5e38\u898b\u6703\u91dd\u5c0d\u55ae\u5074\u908a\u8a13\u7df4\u7684\u65cf\u7fa4\u4e5f\u6709\u8dd1\u6b65\u7684\u9078\u624b\u53ca\u9700\u8981\u589e\u52a0\u884c\u8d70\u529f\u80fd\u7684\u4eba (\u4f8b\u5982\u8870\u5f31\u7684\u9ad8\u9f61\u8005)\uff0c\u56e0\u70ba\u4e0d\u8ad6\u8dd1\u6b65\u6216\u5728\u884c\u8d70\u6642\uff0c\u90fd\u662f\u9700\u8981\u4e00\u96bb\u8173\u5148\u5f80\u524d\u7684\u55ae\u5074\u52d5\u4f5c\u3002\u800c\u4e14\uff0c\u55ae\u5074\u4e5f\u80fd\u589e\u52a0\u96d9\u5074\u7684\u808c\u529b\uff1b\u800c\u96d9\u5074\u8a13\u7df4\u4e5f\u53ef\u4ee5\u589e\u52a0\u55ae\u5074\u7684\u808c\u529b\u3002\u76f8\u5c0d\u7684\uff0c\u55ae\u5074\u7684\u8a13\u7df4\u7121\u6cd5\u50cf\u96d9\u5074\u908a\u767c\u63ee\u51fa\u8f03\u5927\u7684\u808c\u529b\uff0c\u4e0d\u904e\u55ae\u5074\u8a13\u7df4\u4ecd\u6709\u57f7\u884c\u7684\u5fc5\u8981\u6027\u3002<\/p>\n\n\n<p>\u8981\u9078\u64c7\u7684\u95dc\u7bc0\u65b9\u5f0f\u8207\u54ea\u7a2e\u5074\u908a\u7684\u904b\u52d5\u65b9\u5f0f\uff0c\u53d6\u6c7a\u65bc\u81ea\u8eab\u72c0\u6cc1\u8207\u8a13\u7df4\u65b9\u5f0f\u3002\u4f8b\u5982\uff1a\u5728\u8a13\u7df4\u4e2d\uff0c\u5982\u679c\u76ee\u6a19\u662f\u6700\u5927\u808c\u529b\u7684\u63d0\u5347\uff0c\u537b\u4e00\u76f4\u7121\u6cd5\u4e0a\u5347\uff0c\u6709\u5f88\u591a\u7684\u539f\u56e0\u9020\u6210\uff0c\u5305\u542b\u52d5\u4f5c\u6280\u5de7\u3001\u8a13\u7df4\u9031\u671f\u53ca\u904b\u52d5\u75b2\u52de\u7684\u7b49\u56e0\u7d20\uff0c\u4f46\u5e38\u898b\u7684\u4f7f\u7528\u7a81\u7834\u65b9\u6b21\u4e4b\u4e00\uff0c\u6539\u8b8a\u96e3\u5ea6\u5247\u662f\u4e00\u500b\u5e38\u898b\u53ca\u5fc5\u8981\u7684\u65b9\u5f0f\uff0c\u52a0\u5165\u55ae\u5074\u6216\u55ae\u95dc\u7bc0\u53ca\u5176\u4ed6\u975e\u8ca0\u91cd\u7684\u5143\u7d20 (\u5c31\u50cf\u589e\u52a0\u8eab\u9ad4\u4e0d\u7a69\u5b9a\u6027\uff0c\u5728\u5730\u677f\u4e0a\u7684\u68d2\u5f0f\u6216\u5728\u5f48\u529b\u7403\u4e0a\u505a\u68d2\u5f0f)\u3002<\/p>\n\n\n<blockquote class=\"wp-block-quote\"><p><strong>\u4ee5\u5065\u5eb7\u7684\u89d2\u5ea6\u4f86\u770b\uff0c\u5efa\u8b70\u5b8c\u6574\u7684RT\u4e2d\uff0c\u90fd\u9700\u8981\u642d\u914d\u591a\u95dc\u7bc0\u53ca\u55ae\u95dc\u7bc0\u548c\u96d9\u908a\u8207\u55ae\u908a\u904b\u52d5\u7684\u5143\u7d20\u52a0\u5165\u5176\u4e2d\uff0c\u53ef\u4ee5\u8eab\u9ad4\u529f\u80fd\u6027\u53ca\u808c\u529b\u66f4\u52a0\u5b8c\u6574\u3002<\/strong><\/p><\/blockquote>\n\n\n<p>\u4e0b\u4e00\u7bc7\u63a5\u7e8c\u8aaa\u660e\u52d5\u4f5c\u7684\u9806\u5e8f\u3001\u7d44\u9593\u7684\u4f11\u606f\u6642\u9593\u8207\u904b\u52d5\u983b\u7387\u7b49\u3002<\/p>\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<hr class=\"wp-block-separator is-style-wide\" \/>\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u5728\u6b64\u56de\u9867\u4e00\u4e0b\uff0c\u6b64\u7cfb\u5217\u6587\u7ae0\u5c07\u6703\u4ee5\u4e09\u968e\u6bb5\u5448\u73fe\uff1a<\/p>\n\n\n<ul><li>\u7b2c\u4e00\u968e\u6bb5\uff0c\u4ec0\u9ebc\u662f RT\uff1f RT\u7684\u597d\u8655\u53ca\u7c21\u55ae\u7684\u8a13\u7df4\u6982\u5ff5\u8207\u539f\u5247\u3002<a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/nutrinote.co\/%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4-%e5%9f%ba%e7%a4%8e%e5%85%a5%e9%96%80%e7%9f%a5%e8%ad%98-%e7%a8%ae%e9%a1%9e-%e9%87%8d%e8%a8%93\/\">\uff081\uff09<\/a>\u3001<a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/nutrinote.co\/3-%e9%9a%8e%e6%ae%b5%e8%aa%8d%e8%ad%98%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4%ef%bc%81step-1-2%ef%bc%8c%e4%bb%80%e9%ba%bc%e6%98%af%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4%ef%bc%9f\/\">\uff082\uff09<\/a>\u3001<a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/nutrinote.co\/3-%e9%9a%8e%e6%ae%b5%e8%aa%8d%e8%ad%98%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4%ef%bc%81step-1-3%ef%bc%9a%e4%bb%80%e9%ba%bc%e6%98%af%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4%ef%bc%9f\/\">\uff083\uff09<\/a><\/li><li>\u7b2c\u4e8c\u968e\u6bb5\uff0cRT \u5c0d\u5065\u5eb7\u7684\u4eba\u5982\u4f55\u57f7\u884c\u8207\u8abf\u6574\u935b\u934a\u7684\u904e\u7a0b\u3002<a href=\"https:\/\/nutrinote.co\/resistance-training-advanced-concept-1\/\" target=\"_blank\" aria-label=\"\uff081\uff09 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">\uff081\uff09<\/a><\/li><li>\u7b2c\u4e09\u968e\u6bb5\uff0cRT \u5c0d\u5e38\u898b\u751f\u7406\u75be\u75c5\u7684\u4eba\u5982\u4f55\u958b\u59cb\u904b\u52d5\u53ca\u8a13\u7df4\u539f\u5247\u3002<\/li><\/ul>\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<blockquote class=\"wp-block-quote\"><p>\u5099\u8a3b\uff1a\u672c\u6587\u50c5\u4f9b\u53c3\u8003\uff0c\u5982\u6709\u7591\u616e\uff0c\u8acb\u4f9d\u7167\u5c08\u696d\u91ab\u4e8b\u4eba\u54e1\u7684\u91ab\u7642\u8a3a\u65b7\u70ba\u4e3b\u8981\u5efa\u8b70\uff0c\u672c\u6587\u767c\u4f48\u6642\u76e1\u53ef\u80fd\u627e\u5c0b\u53ef\u9760\u8b49\u64da\uff0c\u4f46\u4e0d\u6392\u9664\u6709\u5176\u4ed6\u8b49\u64da\u6216\u672a\u4f86\u66f4\u65b0\u8b49\u64da\u63a8\u7ffb\u76ee\u524d\u7d50\u8ad6\u3002<\/p><\/blockquote>\n\n\n<h3 id=\"%e5%8f%83%e8%80%83%e6%96%87%e7%8d%bb\" class=\"wp-block-heading\"><strong>\u53c3\u8003\u6587\u737b<\/strong><\/h3>\n\n\n<ol><li>American College of Sports Medicine. (2013). ACSM\u2019s guidelines for exercise testing and prescription. Lippincott Williams &amp; Wilkins.<\/li><li>American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687.<\/li><li>Swain, D. P., Brawner, C. A., &amp; American College of Sports Medicine. (2014).<a aria-label=\" ACSM&#039;s resource manual for guidelines for exercise testing and prescription. (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"http:\/\/antoinedl.com\/fichiers\/public\/ACSM-guidelines-2014.pdf\" target=\"_blank\" class=\"rank-math-link\"> <em>ACSM&#8217;s resource manual for guidelines for exercise testing and prescription<\/em>.<\/a> Wolters Kluwer Health\/Lippincott Williams &amp; Wilkins.<\/li><\/ol>\n\n\n<p>\u6587\u7ae0\u539f\u59cb\u51fa\u8655\uff1a<a class=\"rank-math-link\" href=\"https:\/\/medium.com\/nutrinote\/3%E9%9A%8E%E6%AE%B5%E8%AA%8D%E8%AD%98%E9%98%BB%E5%8A%9B%E8%A8%93%E7%B7%B4-%E7%AC%AC2%E9%9A%8E%E6%AE%B5-%E5%A6%82%E4%BD%95%E5%AF%A6%E9%9A%9B%E5%9F%B7%E8%A1%8C%E8%88%87%E8%AA%BF%E6%95%B4-2-cfc942c10a2d\" target=\"_blank\" rel=\"noopener\">3\u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff01\u7b2c2\u968e\u6bb5\uff1a\u8abf\u6574\u8a13\u7df4\u7684\u8981\u7d20-\u4e0a\u7bc7<\/a>\u00a0\u2013 Medium<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u5148\u524d\u63d0\u904e\u6f38\u9032\u5f0f\u539f\u5247\u8207\u8abf\u6574\u6027\u548c\u5e7e\u7a2e\u9031\u671f\u6027\u5f8c\uff0c\u6240\u9700\u8abf\u6574\u7684\u5143\u7d20\u6709\u54ea\u4e9b\u5462\uff1f\u53c8\u8207\u963b\u529b\u8a13\u7df4\u6709\u4ec0\u9ebc\u95dc\u4fc2\u5462\uff1f\u63a5\u4e0b\u4f86\u5c31\u8981\u4f86\u89e3\u91cb\u9019\u4e9b\u8abf\u6574\u8a13\u7df4\u7684\u8981\u7d20\u3002<\/p>\n","protected":false},"author":3,"featured_media":1074,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32],"tags":[],"powerkit_post_featured":[],"_links":{"self":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/1067"}],"collection":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/comments?post=1067"}],"version-history":[{"count":0,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/1067\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media\/1074"}],"wp:attachment":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media?parent=1067"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/categories?post=1067"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/tags?post=1067"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/powerkit_post_featured?post=1067"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}