{"id":1467,"date":"2020-07-16T15:50:47","date_gmt":"2020-07-16T07:50:47","guid":{"rendered":"https:\/\/nutrinote.co\/?p=1467"},"modified":"2020-07-16T15:50:47","modified_gmt":"2020-07-16T07:50:47","slug":"resistance-training-modify-points","status":"publish","type":"post","link":"https:\/\/nutrinote.co\/resistance-training-modify-points\/","title":{"rendered":"3 \u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff01\u7b2c2\u968e\u6bb5\uff1a\u8abf\u6574\u8a13\u7df4\u7684\u8981\u7d20-\u4e0b\u7bc7"},"content":{"rendered":"\n<p>\u5728\u4e0a\u7bc7\u5df2\u8aaa\u660e\u4e00\u4e9b RT \u8abf\u6574\u8a13\u7df4\u7684\u8981\u7d20\uff0c\u6b64\u7bc7\u7e7c\u7e8c\u5f9e\u81ea\u7531\u91cd\u91cf\u548c\u5668\u68b0\u958b\u59cb\u8ac7\u8d77\uff0c\u5e0c\u671b\u80fd\u5e36\u7d66\u5927\u5bb6\u66f4\u5b8c\u6574\u7684\u77e5\u8b58\u3002<\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"692\"  height=\"1024\"  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><\/figure>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"06cc\"><span id=\"%e8%87%aa%e7%94%b1%e9%87%8d%e9%87%8f%e8%88%87%e5%99%a8%e6%a2%b0-free-weights-and-machines\">\u81ea\u7531\u91cd\u91cf\u8207\u5668\u68b0 (Free Weights and Machines)<\/span><\/h2>\n\n\n<p>\u6a5f\u68b0\u5f0f\u7684\u5668\u6750\uff0c\u5728 RT \u4e2d\u53ef\u4ee5\u5354\u52a9\u7a69\u5b9a\u8ec0\u5e79\uff0c\u8f03\u6613\u4e0a\u624b\u4e14\u5b89\u5168\uff0c\u4f46\u4e5f\u56e0\u5982\u6b64\uff0c\u6bd4\u8d77\u81ea\u7531\u91cd\u91cf\uff0c\u5668\u6750\u6703\u9650\u5236\u4e00\u4e9b\u5354\u540c\u808c\u7fa4\u7684\u53c3\u8207 (\u5668\u6750\u5e6b\u4f60\u6490\u8457\u4e86)\uff0c\u8b93\u6574\u9ad4\u808c\u8089\u795e\u7d93\u7684\u6d3b\u5316\u7a0b\u5ea6\u8f03\u5c11\uff1b\u76f8\u5c0d\u7684\uff0c\u81ea\u7531\u91cd\u91cf\u80fd\u8b93\u8f03\u591a\u7684\u808c\u8089\u8207\u795e\u7d93\u53c3\u8207\u5354\u540c\u52d5\u4f5c\u3002\u4f46\u5169\u8005\u7686\u53ef\u8b93\u808c\u529b\u4e0a\u5347\u3002<\/p>\n\n\n<p>\u81f3\u65bc\u8981\u7528\u54ea\u7a2e\u65b9\u5f0f\u7576\u4f5c\u8a13\u7df4\u7684\u963b\u529b\uff0c\u5c31\u8981\u770b<strong>\u8eab\u9ad4\u808c\u8089\u72c0\u6cc1<\/strong>\u3001<strong>\u8a13\u7df4\u52d5\u4f5c\u719f\u6089\u5ea6<\/strong>\u8207<strong>\u76ee\u6a19\u8a2d\u5b9a<\/strong>\u5566\u3002\u4f8b\u5982\uff1a<strong>\u521d\u5b78\u8005\u8f03\u9069\u5408\u6709\u8f14\u52a9\u6027\u7684\u55ae\u4e00\u808c\u7fa4\u53ca\u55ae\u4e00\u95dc\u7bc0\u52d5\u4f5c\u7684\u6a5f\u68b0\u5f0f\u91cd\u91cf\u5668\u6750\uff0c\u76f8\u5c0d\u5176\u4ed6\u975e\u56fa\u5b9a\u5f0f\u963b\u529b\u65b9\u5f0f\u66f4\u5b89\u5168<\/strong>&nbsp;\u3002<\/p>\n\n\n<p>\u5982\u679c\u60f3\u8981\u589e\u52a0\u6216\u7a69\u5b9a\u6574\u9ad4\u808c\u8089\u63a7\u5236\u7684\u8a71\uff0c\u53ef\u4ee5\u9032\u884c\u975e\u56fa\u5b9a\u5f0f\u5668\u6750\u7684\u81ea\u7531\u91cd\u91cf\u963b\u529b\u8a13\u7df4\uff0c\u50cf\u4e0b\u80a2\u8a13\u7df4\uff0c\u591a\u95dc\u7bc0\u8207\u5927\u808c\u8089\u7fa4\u7684\u6df1\u8e72\u6216\u786c\u8209\u3002<\/p>\n\n\n<p>\u7121\u8ad6\u54ea\u7a2e\u5f62\u5f0f\uff0c\u5728<strong>\u55ae\u4e00\u95dc\u7bc0\u6216\u55ae\u4e00\u808c\u7fa4\u7684\u8a13\u7df4\u524d\uff0c\u5efa\u8b70\u4ee5\u591a\u95dc\u7bc0\u548c\u5927\u808c\u8089\u7fa4\u7576\u4f5c\u71b1\u8eab\u52d5\u4f5c\u8f03\u597d<\/strong>\u3002\u6b64\u5916\uff0c\u5c0d\u65bc\u521d\u5b78\u8207\u9032\u968e\u7684\u8a13\u7df4\u8005\uff0c\u5169\u8005\u6df7\u5408\u662f\u4e00\u500b\u4e0d\u932f\u7684\u65b9\u5f0f\uff0c\u5c08\u9805\u904b\u52d5\u6216\u904b\u52d5\u54e1\u7684RT\uff0c\u5247\u53ef\u4ee5\u628a\u91cd\u9ede\u653e\u5728\u81ea\u7531\u91cd\u91cf\u4e0a\uff0c\u540c\u6642\u4f7f\u7528\u5668\u6750\u7576\u4f5c\u8f14\u52a9\u3002<\/p>\n\n\n<div class=\"wp-block-jetpack-layout-grid alignfull column1-desktop-grid__span-6 column1-desktop-grid__row-1 column2-desktop-grid__span-6 column2-desktop-grid__start-7 column2-desktop-grid__row-1 column1-tablet-grid__span-4 column1-tablet-grid__row-1 column2-tablet-grid__span-4 column2-tablet-grid__start-5 column2-tablet-grid__row-1 column1-mobile-grid__span-4 column1-mobile-grid__row-1 column2-mobile-grid__span-4 column2-mobile-grid__row-2\">\n<div class=\"wp-block-jetpack-layout-grid-column wp-block-jetpack-layout-grid__padding-none\">\n<figure class=\"wp-block-image size-large\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"600\"  height=\"400\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\u963b\u529b\u8a13\u7df4-\u8abf\u6574\u8981\u7d20-\u81ea\u7531\u91cd\u91cf\"  class=\"wp-image-1474 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"(max-width: 600px) 100vw, 600px\"  data-pk-src=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/\u963b\u529b\u8a13\u7df4-\u8abf\u6574\u8981\u7d20-\u81ea\u7531\u91cd\u91cf.jpg\"  data-pk-srcset=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/\u963b\u529b\u8a13\u7df4-\u8abf\u6574\u8981\u7d20-\u81ea\u7531\u91cd\u91cf.jpg 600w, https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/\u963b\u529b\u8a13\u7df4-\u8abf\u6574\u8981\u7d20-\u81ea\u7531\u91cd\u91cf-300x200.jpg 300w\" ><figcaption>\u81ea\u7531\u91cd\u91cf<\/figcaption><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-jetpack-layout-grid-column wp-block-jetpack-layout-grid__padding-none\">\n<figure class=\"wp-block-image size-large\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"600\"  height=\"400\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  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class=\"wp-block-quote\"><p>\u9078\u64c7\u81ea\u7531\u91cd\u91cf\u548c\u5668\u68b0\u6642\uff0c\u9808\u8003\u616e\u76ee\u524d\u8a13\u7df4\u7684\u5c64\u7d1a\uff0c\u7279\u5b9a\u52d5\u4f5c\u7684\u719f\u6089\u5ea6\u53ca\u6700\u521d\u8a13\u7df4\u7684\u76ee\u6a19\u3002<\/p><\/blockquote>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"0416\"><span id=\"%e9%81%8b%e5%8b%95%e7%9a%84%e9%a0%86%e5%ba%8f-exercise-order\">\u904b\u52d5\u7684\u9806\u5e8f (Exercise Order)<\/span><\/h2>\n\n\n<p>\u52d5\u4f5c\u7684\u9806\u5e8f\u4e5f\u6703\u5f71\u97ff\u5230 RT \u7684\u7acb\u5373\u529b\u91cf\u7684\u7522\u751f\u3002\u7576\u904b\u52d5\u662f\u4f9d\u64da<strong>\u4e3b\u52d5\u808c<\/strong>\u53ca<strong>\u62ee\u6297\u808c<\/strong>\u4e4b\u808c\u7fa4\u95dc\u4fc2\u4f86\u5b89\u6392\u9806\u5e8f\u6642 (\u4f8b\u5982\u505a\u5b8c\u80b1\u4e8c\u982d\u808c\u63a5\u8457\u505a\u80b1\u4e09\u982d\u808c)\uff0c\u96d6\u7136\u808c\u529b\u548c\u7206\u767c\u529b\u53ef\u900f\u904e\u62ee\u6297\u808c\u7684\u53cd\u5411\u52d5\u4f5c\u8a13\u7df4\uff1b\u4f46\u5982\u679c\u9023\u7e8c\u64cd\u4f5c\uff0c\u808c\u8010\u529b\u548c\u7206\u767c\u529b\u6703\u4e0b\u964d\u3002<\/p>\n\n\n<p>\u4e14\u50cf\u662f\u6df1\u8e72\u3001\u81e5\u63a8\u6216\u80a9\u63a8\u7b49\u591a\u95dc\u7bc0\u904b\u52d5\uff0c\u5982\u679c\u662f\u653e\u5728\u6574\u9ad4\u8a13\u7df4\u7684\u5f8c\u6bb5\uff0c\u7206\u767c\u529b\u8207\u808c\u529b\u4e5f\u6703\u4e0b\u964d\uff0c\u6bd4\u4e0d\u4e0a\u653e\u5728\u8a13\u7df4\u524d\u6bb5\u904b\u52d5\u3002\u56e0\u6b64\uff0c\u65e2\u7136\u591a\u95dc\u7bc0 RT \u904b\u52d5\u5c0d\u589e\u52a0\u808c\u529b\u53ca\u589e\u9032\u904b\u52d5\u8868\u73fe\u6709\u5e6b\u52a9\uff0c\u5efa\u8b70\u653e\u5728\u524d\u9762\u5148\u505a\u5427\uff5e<\/p>\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0cRT \u7684\u8a13\u7df4\u9806\u5e8f\u70ba\u300c\u5927\u808c\u7fa4\u2192\u5c0f\u808c\u7fa4\u300d\u3001\u300c\u591a\u95dc\u7bc0\u2192\u55ae\u95dc\u7bc0\u300d\u3001\u300c\u9ad8\u5f37\u5ea6\u2192\u4f4e\u5f37\u5ea6\u300d\u3001\u300c\u4e0a\u4e0b\u534a\u8eab\u4ea4\u66ff\u52d5\u4f5c\u300d\u8207\u300c\u4e3b\u52d5\u808c\u548c\u62ee\u6297\u808c\u5206\u958b\u52d5\u4f5c\u300d\u3002<\/p>\n\n\n<p>\u4e0d\u904e\uff0c\u4e5f\u6709\u8f03\u9032\u968e\u7684\u8a13\u7df4\u6cd5\u662f\u4f9d\u7167\u5225\u7a2e\u76ee\u7684\u8a2d\u5b9a\uff0c\u4f8b\u5982<em>\u91d1\u5b57\u5854\u8a13\u7df4<\/em>\u6cd5\u6216\u5012<em>\u91d1\u5b57\u5854\u8a13\u7df4\u6cd5\u3001\u4f9d\u8e72\u8209\u63a8\u62c9\u7684\u9806\u5e8f\u7df4\u3001\u4e0d\u540c\u5929\u7684\u80a9\u80f8\u80cc\u817f\u7684\u7df4\u6cd5\u53ca<\/em>\u5176\u4ed6\u7279\u6b8a\u6027\u7684\u7df4\u6cd5\u662f\u4e3b\u52d5\u808c\u53ca\u62ee\u6297\u808c\u5728\u540c\u4e00\u7d44\u8a13\u7df4\u4e2d\uff0c\u4f8b\u5982 CrossFit\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u52d5\u4f5c\u8a13\u7df4\u7684\u6392\u5e8f\uff0c\u9700\u53d6\u6c7a\u8a13\u7df4\u8005\u76ee\u7684\uff0c\u4ee5\u9054\u5230\u904b\u52d5\u5b89\u5168\u53ca\u6700\u4f73\u7684\u6548\u7387\u3002<\/p><\/blockquote>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"eab8\"><span id=\"%e7%b5%84%e9%96%93%e7%9a%84%e4%bc%91%e6%81%af%e6%99%82%e9%96%93-rest-periods\">\u7d44\u9593\u7684\u4f11\u606f\u6642\u9593 (Rest Periods)<\/span><\/h2>\n\n\n<p>\u7d44\u9593\u4f11\u606f\u6642\u9593\u6703\u8b93\u751f\u7406\u7684\u4ee3\u8b1d\u7522\u751f\u6539\u8b8a\u6025\u6027\u6539\u8b8a\uff0c\u5305\u542b\u8eab\u9ad4\u4e2d\u5206\u6ccc\u7684\u8377\u723e\u8499\u53ca\u5f71\u97ff\u5fc3\u8840\u7ba1\u6536\u7e2e\u7684\u6fc0\u7d20\uff0c\u4e26\u63a5\u8457\u5f71\u97ff\u4e0b\u4e00\u7d44\u7684\u904b\u52d5\u8868\u73fe\u548c\u9069\u61c9\u80fd\u529b\u3002\u800c\u53cd\u8986\u505a\u76f8\u540c\u5f37\u5ea6 RT \u5e36\u4f86\u7684\u75b2\u52de\uff0c\u53ef\u9760\u7d44\u9593\u4f11\u606f\u4e4b\u9593\u9694\u4f86\u89e3\u6c7a\u3002<\/p>\n\n\n<p>\u4e00\u822c RT \u5e38\u898b\u7d44\u9593\u4f11\u606f\u6642\u9593\u843d\u5728 1 \u81f3 3 \u5206\u9418\uff0c\u4f46\u5373\u4f7f\u4f11\u606f 3 \u5206\u9418\uff0c\u808c\u529b\u4e5f\u53ef\u80fd\u7121\u6cd5\u6062\u5fa9\u5230\u904b\u52d5\u524d\u7684\u72c0\u614b\uff1b<\/p>\n\n\n<p>\u4f46\u5982\u679c\u4f11\u606f\u4e45\u4e00\u9ede\u7684\u8a71\uff0c\u53ef\u4ee5\u6e1b\u5c11\u808c\u529b\u8868\u73fe\u4e0b\u964d\uff0c\u4f8b\u5982 3 \u5230 5 \u5206\u9418\u7684\u7d44\u9593\u4f11\u606f\u5c31\u512a\u65bc 30 \u79d2\u5230 2 \u5206\u9418\u3002<\/p>\n\n\n<p>\u5c0d\u521d\u5b78\u8005\u4f86\u8aaa\uff0c\u5faa\u74b0\u5f0f\u963b\u529b\u8a13\u7df4 (\u7528\u6700\u5c11\u91cf\u7684\u7d44\u9593\u4f11\u606f\uff0c\u4f8b\u5982\u4e0a\u80a2\u505a\u5b8c\u4e00\u7d44\u52d5\u4f5c\u76f4\u63a5\u63a5\u4e0b\u80a2\u4e00\u7d44\u52d5\u4f5c) \u80fd\u7522\u751f\u8f03\u5c11\u7684\u808c\u529b\u4e0b\u964d\u3002<\/p>\n\n\n<p><strong>\u800c\u600e\u9ebc\u6a23\u7684\u7d44\u9593\u4f11\u606f\u6703\u6709\u6bd4\u8f03\u5927\u7684\u808c\u529b\u589e\u52a0\u5462\uff1f<\/strong><\/p>\n\n\n<p>\u6574\u9ad4\u4f86\u8aaa\uff0c\u7d44\u9593\u4f11\u606f\u6293\u4e45\u4e00\u9ede\u6703\u5229\u65bc\u808c\u529b\u589e\u52a0\uff0c\u4f8b\u5982\uff1a \u7d44\u9593\u4f11\u606f2 \u5230 5\u5206\u9418\u6bd4 30\u5230 40\u79d2\u597d\u3002<\/p>\n\n\n<p>\u4e5f\u5c31\u662f\u8aaa\uff0c\u5982\u679c\u76ee\u7684\u662f\u8a13\u7df4\u808c\u529b\u751a\u81f3\u662f\u6700\u5927\u808c\u529b\uff0c\u7d44\u9593\u4f11\u606f\u6642\u9593\u9700\u62c9\u9577\uff0c\u4f8b\u5982\uff0c\u5927\u91cd\u91cf\u7684\u8209\u91cd\u52d5\u4f5c (\u633a\u8209\u8207\u6293\u8209 )\u6216\u5065\u529b\u4e09\u9805 (\u6df1\u8e72\u3001\u81e5\u63a8\u53ca\u786c\u8209) \u7b49\u3002<\/p>\n\n\n<p>\u7c21\u55ae\u7406\u89e3\u7684\u8a71\uff0c\u8a2d\u5b9a\u8a13\u7df4\u76ee\u6a19\u662f\u5229\u7528\u55ae\u7d44\u8f03\u5927\u7684\u91cd\u91cf\u53ca\u4f4e\u6b21\u6578\uff0c\u5247\u9700\u8981\u8f03\u9577\u7684\u7d44\u9593\u4f11\u606f\u6642\u9593\u6062\u5fa9\uff1b\u53cd\u4e4b\uff0c\u8f03\u8f15\u7684\u91cd\u91cf\u53ca\u591a\u6b21\u6578\uff0c\u53ef\u4ee5\u8f03\u77ed\u7684\u7d44\u9593\u4f11\u606f\u6642\u9593\u3002<\/p>\n\n\n<blockquote class=\"wp-block-quote\"><p>\u7d44\u9593\u7684\u4f11\u606f\u6642\u9593\uff0c\u9700\u53d6\u6c7a\u8a13\u7df4\u8005\u7684\u76ee\u7684\u8207\u8a2d\u5b9a\u7684\u8a13\u7df4\u91cf\u6216\u5f37\u5ea6\uff0c\u505a\u51fa\u8abf\u6574\uff0c\u4ee5\u9054\u5230\u904b\u52d5\u5b89\u5168\u53ca\u6700\u4f73\u7684\u6548\u7387\u3002<\/p><\/blockquote>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"fce3\"><span id=\"%e8%82%8c%e8%82%89%e5%8b%95%e4%bd%9c%e7%9a%84%e9%80%9f%e7%8e%87-velocity-of-muscle-action\">\u808c\u8089\u52d5\u4f5c\u7684\u901f\u7387 (Velocity of Muscle Action)<\/span><\/h2>\n\n\n<p>RT \u4e2d\u52d5\u614b\u7684\u808c\u8089\u52d5\u4f5c\u800c\u505a\u51fa\u808c\u8089\u6536\u7e2e\u7684\u901f\u5ea6\u6703\u5f71\u751f\u7406\u795e\u7d93\u3001\u808c\u80a5\u5927\u8207\u80fd\u91cf\u4ee3\u8b1d\u7684\u53cd\u61c9\u3002<\/p>\n\n\n<p>\u7b49\u901f\u904b\u52d5 (\u5411\u5fc3\u6536\u7e2e\u53ca\u96e2\u5fc3\u6536\u7e2e\u90fd\u662f\u4e00\u6a23\u901f\u5ea6) \u53ef\u4ee5\u589e\u52a0\u7279\u5b9a\u5c08\u9805\u8a13\u7df4\u901f\u5ea6\u7684\u529b\u91cf\uff0c\u4e14\u5728\u9019\u7279\u5b9a\u7684\u8a13\u7df4\u901f\u7387\u4e0b\uff0c\u80fd\u589e\u52a0\u808c\u529b\u3002\u7136\u800c<strong>\u4e2d\u7b49\u901f\u5ea6\u8a13\u7df4\u6709\u52a9\u65bc\u6700\u5927\u7684\u808c\u529b\u589e\u52a0<\/strong>\u3002<\/p>\n\n\n<p>\u5982\u679c\u523b\u610f\u4ee5\u975e\u6700\u5927\u91cd\u91cf\u9032\u884c\u7de9\u6162\u7684\u53cd\u8986\u52d5\u4f5c\uff0c\u6703\u8b93\u808c\u529b\u7684\u7522\u751f\u660e\u986f\u5730\u4e0b\u964d\uff0c<\/p>\n\n\n<p>\u800c\u808c\u529b\u4e0b\u964d\u5f71\u97ff\u7684\u7a0b\u5ea6\u53ef\u4ee5\u5728\u52d5\u614b\u7684 RT \u4e2d\u7684\u5169\u7a2e\u6162\u901f\u7684\u6536\u7e2e\u65b9\u5f0f\u89e3\u91cb\uff0c\u4e00\u500b\u662f\u7121\u610f\u8b58\u7684\u63a7\u5236\u901f\u5ea6\u6536\u7e2e\uff0c\u53e6\u4e00\u500b\u6709\u610f\u8b58\u7684\u63a7\u5236\u3002<\/p>\n\n\n<p>\u523b\u610f\u7684\u6162\u901f\u52d5\u4f5c (\u4f8b\u5982\u80b1\u4e8c\u982d\u808c\u5411\u5fc3\u6536\u7e2e5\u79d2\u8207\u96e2\u5fc3\u6536\u7e2e5\u79d2)\uff0c\u7522\u751f\u7684\u5411\u5fc3\u6536\u7e2e\u7684\u6700\u5927\u808c\u529b\u6703\u8f03\u4f4e\u3002<\/p>\n\n\n<p>\u6b64\u5916\uff0c\u4e0d\u540c\u6642\u9593\u7684\u8ca0\u8377\u4e5f\u4e0d\u540c\uff0c\u4f8b\u5982\uff1a<\/p>\n\n\n<ul><li>\u5411\u5fc3\u6536\u7e2e 2 \u79d2\uff0c\u96e2\u5fc3\u6536\u7e2e 4 \u79d2\u2192\u5411\u5fc3\u6536\u7e2e 10 \u79d2\uff0c\u96e2\u5fc3\u6536\u7e2e5\u79d2\u6642\uff0c\u5247\u9700\u8981\u4e0b\u964d\u8ca0\u91cd 30\uff05\u3002<\/li><li>\u53e6\u4e00\u4f8b\u5b50\u5247\u662f\u5411\u5fc3\u6536\u7e2e 1 \u79d2\uff0c\u96e2\u5fc3\u6536\u7e2e 1 \u79d2\u2192\u5411\u5fc3\u6536\u7e2e 10 \u79d2\uff0c\u5411\u5fc3\u6536\u7e2e 5 \u79d2\uff0c\u8981\u9054\u5230\u76f8\u540c\u7684\u52d5\u4f5c\u53cd\u8986\u6b21\u6578\uff0c\u9700\u8981\u6e1b\u5c11 37\u201340% \u7684\u8ca0\u91cd\u3002<\/li><\/ul>\n\n\n<p>\u56e0\u6b64\uff0c\u7576\u5728\u975e\u6700\u5927\u7684\u8ca0\u91cd\u4e0b\u6709\u610f\u7684\u964d\u4f4e\u52d5\u4f5c\u901f\u5ea6\u6642\uff0c\u53ef\u80fd\u6703\u9650\u5236\u5fb5\u62db\u7684\u904b\u52d5\u55ae\u4f4d\uff0c\u4e14\u5c0d\u65bc\u6c92\u904b\u52d5\u7684\u4eba\u53ef\u80fd\u7121\u6cd5\u6700\u4f73\u904b\u52d5\u5f37\u5ea6\u4ee5\u9054\u5230\u9069\u7576\u7684\u523a\u6fc0\u3002<\/p>\n\n\n<p>\u4e00\u822c\u7684\u901f\u5ea6\u70ba\u5411\u5fc3\u6536\u7e2e 1 \u79d2\uff1a\u96e2\u5fc3\u6536\u7e2e 1 \u79d2\uff0c\u4e2d\u7b49\u901f\u5ea6\u70ba 1 \u79d2\uff1a2 \u79d2\u81f3 1 \u79d2\uff1a3 \u79d2\uff0c\u6162\u901f\u70ba\u5411\u5fc3\u6216\u96e2\u5fc3 5 \u79d2\u4ee5\u4e0a\u3002<\/p>\n\n\n<p>\u8207\u6162\u901f\u76f8\u6bd4\uff0c\u4e2d\u901f (\u5411\u5fc3 1\u20132 \u79d2\uff1a\u96e2\u5fc3 1\u20132 \u79d2)\u548c\u5feb\u901f (&lt;1 \u79d2\uff1a&lt;1 \u79d2) \u8f03\u80fd\u589e\u5f37\u808c\u8089\u8868\u73fe\u80fd\u529b (\u4f8b\u5982\uff0c\u53cd\u8986\u6b21\u6578\u3001\u8ca0\u91cd\u548c\u808c\u529b\u7522\u751f\u4ee5\u53ca\u8a13\u7df4\u91cf)\u3002<\/p>\n\n\n<p>\u52d5\u4f5c\u7684\u53cd\u8986\u6b21\u6578\u4e5f\u6703\u5f71\u97ff\u52d5\u4f5c\u4e2d\u7684\u901f\u5ea6\u7a69\u5b9a\u6027\uff0c\u4f8b\u5982\u4ee5\u5feb\u901f\u52d5\u4f5c\u505a\u6700\u5927\u6578\u91cf\u7684\u53cd\u8986\u6b21\u6578\uff0c\u5728\u52d5\u4f5c\u4e2d\u901f\u5ea6\u8b8a\u8f03\u6162\u6642\uff0c\u5247\u6703\u4f9d\u6bd4\u4f8b\u7684\u6e1b\u5c11\u53cd\u8986\u6b21\u6578\u3002\u800c\u5728\u8f15\u81f3\u4e2d\u7b49\u7684\u8ca0\u91cd\u7684\u53cd\u8986\u6b21\u6578\u6642\uff0c\u52d5\u4f5c\u7684\u901f\u5ea6\u7a69\u5b9a\u6027\u5f71\u97ff\u6700\u5927\u3002<\/p>\n\n\n<p><strong>\u56e0\u6b64\uff0c\u52d5\u4f5c\u7684\u7bc0\u594f\u63a7\u5236\u6703\u8207\u8ca0\u91cd\u76f8\u5c0d\u61c9\uff0c\u540c\u6642\u4e5f\u6703\u5f71\u97ff\u52d5\u4f5c\u4e2d\u7684\u808c\u529b\u7522\u751f\u3002<\/strong><\/p>\n\n\n<p><strong>\u6574\u9ad4\u5efa\u8b70<\/strong><\/p>\n\n\n<ul><li>\u5c0d\u6c92\u904b\u52d5\u7fd2\u6163\u6216\u6c92\u505a\u904eRT\u7684\u4eba\uff0c\u52d5\u4f5c\u901f\u5ea6\u5efa\u8b70\u4f7f\u7528\u6162\u901f\u548c\u4e2d\u901f\u3002<\/li><li>\u5c0d\u6709\u904b\u52d5\u7fd2\u6163\u7684\u4e2d\u968e\u8005\uff0c\u5efa\u8b70\u4f7f\u7528\u4e2d\u7b49\u901f\u5ea6\u3002<\/li><li>\u5c0d\u9ad8\u968e\u8005\u6216\u7279\u5225\u9700\u6c42\u8005\uff0c\u5305\u62ec\u5f9e\u7121\u610f\u8b58\u6162\u901f\u5230\u5feb\u901f\u7684\u9023\u7e8c\u52d5\u4f5c\uff0c\u9078\u64c7\u7684\u901f\u5ea6\u61c9\u8207\u5f37\u5ea6\u76f8\u5c0d\u61c9\uff0c\u5176\u76ee\u7684\u61c9\u662f\u4f7f\u5411\u5fc3\u6536\u7e2e\u808c\u529b\u7522\u751f\u6548\u7387\u6700\u4f73\u7684\u901f\u5ea6\u3002<\/li><\/ul>\n\n\n<blockquote class=\"wp-block-quote\"><p>\u808c\u8089\u52d5\u4f5c\u7684\u901f\u7387\uff0c\u9700\u53d6\u6c7a\u8a13\u7df4\u8005\u7684\u76ee\u7684\u8207\u81ea\u8eab\u689d\u4ef6\uff0c\u4ee5\u9054\u5230\u904b\u52d5\u5b89\u5168\u53ca\u6700\u4f73\u7684\u6548\u7387\u3002<\/p><\/blockquote>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"3e25\"><span id=\"%e9%81%8b%e5%8b%95%e7%9a%84%e9%a0%bb%e7%8e%87frequency\">\u904b\u52d5\u7684\u983b\u7387(Frequency)<\/span><\/h2>\n\n\n<p>\u904b\u52d5\u983b\u7387\u5373\u662f\u4e00\u9031\u8a13\u7df4\u7684\u5929\u6578\u6216\u6b21\u6578\uff0c\u5f71\u97ff\u7684\u56e0\u7d20\u6703\u6709\u8a13\u7df4\u91cf\u3001\u904b\u52d5\u5f37\u5ea6\u3001\u904b\u52d5\u4e4b\u9078\u64c7\u3001\u904b\u52d5\u7684\u7b49\u7d1a (\u4f8b\u5982\u521d\u5b78\u8005\u6216\u904b\u52d5\u54e1)\u3001\u75b2\u52de\u6062\u5fa9\u80fd\u529b\u548c\u6bcf\u6b21\u8a13\u7df4\u7684\u808c\u7fa4\u7b49\u3002<\/p>\n\n\n<p><strong>\u5c0d\u65bc\u521d\u5b78\u8005\u4f86\u8aaa\uff0c\u5efa\u8b70\u6bcf\u6b21 RT \u9700\u9593\u9694 48\u201372 \u5c0f\u6642<\/strong>\uff1b\u4e14\u5c0d\u6bcf\u9031\u53ea\u80fd\u8a13\u7df4\u5169\u5929\u7684\u4eba\u800c\u8a00\uff0c\u662f\u8f03\u80fd\u7dad\u6301\u7684\u983b\u7387\u3002<\/p>\n\n\n<p>\u6bcf\u9031\u8a13\u7df43\u5929\u52dd\u904e\u6bcf\u9031\u4e00\u5929\u548c\u6bcf\u9031\u5169\u5929\uff1b\u4f46\u5982\u679c\u6574\u9ad4\u8a13\u7df4\u91cf\u7684\u76f8\u7b49\u6642\uff0c\u6bcf\u90312\u5929\u548c3\u5929\u6240\u7522\u751f\u8a13\u7df4\u6548\u7387\u76f8\u5dee\u4e0d\u5927\u3002\u6bcf\u90314\u5929\u53c8\u512a\u65bc\u6bcf\u90313\u5929\uff0c\u6bcf\u90312\u5929\u4e5f\u6bd41\u5929\u597d\u3002\u6bcf\u90313\u52305\u5929\u4e5f\u6bd4\u6bcf\u90311\u548c2\u5929\u597d\uff0c<\/p>\n\n\n<p>\u5c0d\u521d\u5b78\u8005\u4f86\u8aaa\uff0c\u5982\u9700\u9054\u5230 RT \u7684\u935b\u934a\u808c\u529b\u7684\u6548\u7387\uff0c\u4ee5\u4e00\u9031\u4e09\u5929\u662f\u6700\u4f73\u983b\u7387\u3002\u56e0\u6b64\uff0c\u5982\u8003\u616e\u521d\u5b78\u8005\u5c0d RT \u7684\u9069\u61c9\u6027\u53ca\u904b\u52d5\u8ca0\u9762\u5fc3\u7406\uff0c\u4e00\u958b\u59cb\u5efa\u8b70\u4ee5\u6bcf\u9031\u5169\u5929\uff0c\u7b49\u5230\u6f38\u6f38\u7fd2\u6163\u5f8c\uff0c\u518d\u589e\u52a0\u81f3\u6bcf\u9031\u4e09\u5929\u7684\u983b\u7387\u3002<\/p>\n\n\n<p><strong>RT \u983b\u7387\u5efa\u8b70<\/strong><\/p>\n\n\n<ol><li>\u521d\u5b78\u8005\u6bcf\u9031\u8a13\u7df4\u5168\u8eab 2\u20133 \u5929\uff1a\u7531\u521d\u5b78\u6f38\u9032\u5230\u4e2d\u968e\u7a0b\u5ea6\u7684\u8a13\u7df4\u6642\uff0c\u61c9\u5148\u8457\u91cd\u65bc\u904b\u52d5\u578b\u614b\u7684\u9078\u64c7\u3001\u8a13\u7df4\u91cf\u4ee5\u53ca\u904b\u52d5\u5f37\u5ea6\u7b49\uff0c\u6bcf\u500b\u808c\u7fa4\u7684\u904b\u52d5\u983b\u7387\u5148\u4e0d\u589e\u52a0\u3002<\/li><li>\u4e2d\u968e\u8005\u53ef\u4ee5\u6539\u70ba\u6bcf\u9031\u8a13\u7df4 3\u20134 \u5929<\/li><li>\u5168\u8eab\u8a13\u7df4\u8005\u6bcf\u9031 3 \u5929<\/li><li>\u5206\u90e8\u4f4d\u8a13\u7df4\u5247\u4ee5\u6bcf\u9031 4 \u5929\uff0c\u6bcf\u500b\u808c\u8a13\u6bcf\u9031\u8a13\u7df4 2 \u6b21 (\u4f8b\u5982\u5206\u4e0a\u4e0b\u534a\u8eab\u808c\u7fa4\u4e00\u9031\u500b\u5225\u5169\u6b21)\u3002 \u5728\u9ad8\u968e\u8a13\u7df4\u6642\uff0c\u6700\u4f73\u7684\u8a13\u7df4\u983b\u7387\u6709\u8a31\u591a\u7684\u8003\u91cf\u3002<\/li><li>\u7af6\u6280\u9078\u624b\u5247\u53ef\u9054\u5230\u6bcf\u9031 4\u20136 \u5929\uff0c\u751a\u81f3\u6bcf\u5929\u8a13\u7df4 2 \u6b21\u3002<\/li><li>\u4f9d\u7167\u4e0d\u540c\u9805\u76ee\u7684\u9700\u6c42\uff0c\u8a13\u7df4\u983b\u7387\u4e5f\u4e0d\u76e1\u76f8\u540c\uff0c\u6bcf\u9031\u9054\u5230 8\u201312 \u6b21\u7684\u8a13\u7df4\u983b\u7387\u662f\u5e38\u898b\u7684\uff0c\u751a\u81f3\u53ef\u80fd\u523018\u6b21\u3002<\/li><li>\u9ad8\u983b\u7387\u8a13\u7df4\u5e38\u6703\u7e2e\u77ed\u8a13\u7df4\u6642\u9593\uff0c\u4e14\u9700\u8981\u7279\u5225\u6ce8\u610f\u75b2\u52de\u6062\u5fa9\u6642\u9593\u53ca\u71df\u990a\u88dc\u5145\u4ee5\u6e1b\u5c11\u904b\u52d5\u75b2\u52de\u3002<\/li><\/ol>\n\n\n<p>\u6b64\u5916\uff0c\u4e0d\u8ad6\u521d\u5b78\u8005\u6216\u4e2d\u968e\u8005\uff0c\u6f38\u9032\u5f0f\u6539\u8b8a\u7684\u7c21\u55ae\u9806\u5e8f\u5efa\u8b70\uff1a<strong>\u53cd\u8986\u6b21\u6578 \u2192 \u983b\u7387 \u2192 \u5f37\u5ea6<\/strong>\uff0c\u4e14\u4e00\u6b21\u6539\u8b8a\u4e00\u500b\u8b8a\u9805\u3002<\/p>\n\n\n<p><strong>\u963b\u529b\u8a13\u7df4\u5c0d\u5065\u5eb7\u7684\u4eba\u57f7\u884c\u8207\u8abf\u6574\u935b\u934a\u7684\u904e\u7a0b\uff0c<\/strong>\u9700\u500b\u5225\u5316\u7684\u6f38\u9032\u5f0f\u539f\u5247\u4e14\u4f9d\u7167\u8a2d\u5b9a\u7684\u76ee\u6a19\u9032\u884c\uff0c\u540c\u6642\u8003\u616e\u81ea\u8eab\u72c0\u6cc1\u548c\u904b\u52d5\u74b0\u5883\uff0c\u6700\u91cd\u8981\u7684\u662f\u4ee5\u5b89\u5168\u7684\u72c0\u6cc1\u4e0b\u9032\u884c\u6709\u6548\u7684\u904b\u52d5\uff0c\u5efa\u8b70\u627e\u5c0b\u5c08\u696d\u4eba\u54e1\u5354\u52a9\u3002<\/p>\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n<p>\u6700\u5f8c\uff0c\u9644\u4e0a\u6211\u6700\u8fd1\u5728\u57f7\u884c\u7684<strong>\u904b\u52d5\u83dc\u55ae<\/strong>\uff0c\u7531\u65bc\u7d041.5\u500b\u6708\u524d\u5c0f\u8eca\u798d\uff0c\u4f11\u606f\u7d042\u9031\uff0c\u56e0\u6b64\u505a\u51fa\u4e00\u4e9b\u8abf\u6574\u3002<\/p>\n\n\n<ul><li>day1\uff1a\u5168\u8eab\u96d9\u908a\u963b\u529b\u8a13\u7df4\uff0c\u7d44\u9593\u4f11\u606f60\u79d2\uff0c\u5411\u5fc3\u8207\u96e2\u5fc3\u6642\u9593\u7d041:3\u3002<\/li><li>day2\uff1a\u4f11\u606f<\/li><li>day3\uff1a\u5168\u8eab\u55ae\u5074\u963b\u529b\u8a13\u7df4\uff0c\u9023\u7e8c\u505a\u5b8c\u5169\u5074\u5f8c\uff0c\u7d44\u9593\u4f11\u606f60\u79d2\uff0c\u5411\u5fc3\u8207\u96e2\u5fc3\u6642\u9593\u7d041:3\u3002<\/li><li>day4\uff1a\u5fc3\u80ba\u904b\u52d5<\/li><li>day5\u20131\uff1a\u5168\u8eab\u8ca0\u91cd\u9ad8\u5f37\u5ea6\u9593\u6b47\uff0c\u7d44\u9593\u4f11\u606f20\u201340\u79d2\uff0c\u5411\u5fc3\u8207\u96e2\u5fc3\u6642\u9593\u7686\u4ee5\u6700\u5feb\u901f\u5ea6\u5b8c\u6210\u3002<\/li><li>day5\u20132\uff1a\u9ad8\u5f37\u5ea6\u9593\u6b47\u5f92\u624b\u6df7\u5408\uff0c\u7d44\u9593\u4f11\u606f10\u201320\u79d2\uff0c\u5411\u5fc3\u8207\u96e2\u5fc3\u6642\u9593\u7686\u4ee5\u6700\u5feb\u901f\u5ea6\u5b8c\u6210\u3002<\/li><li>day6\uff1a\u4f11\u606f\u6216day5\u6c92\u505a\u88dc\u505a<\/li><li>day7\uff1a\u5fc3\u80ba\u904b\u52d5<\/li><\/ul>\n\n\n<figure class=\"wp-block-image size-large\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"1024\"  height=\"753\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  class=\"wp-image-1519 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"(max-width: 1024px) 100vw, 1024px\"  data-pk-src=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/image-1024x753.png\"  data-pk-srcset=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/image-1024x753.png 1024w, https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/image-300x221.png 300w, https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/image-768x565.png 768w, https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/image-1536x1130.png 1536w, https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/image-2048x1507.png 2048w, https:\/\/nutrinote.co\/wp-content\/uploads\/2020\/07\/image.png 2088w\" ><figcaption>\u81ea\u5df1\u5e73\u5e38\u5728\u505a\u7684\u8a13\u7df4\u83dc\u55ae\uff0c\u6bcf\u6b21\u505a\u5b8c\u4e5f\u662f\u6eff\u7d2f\u7684\u3002<\/figcaption><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"7a15\"><span id=\"%e8%a8%93%e7%b7%b4%e8%8f%9c%e5%96%ae%e7%9a%84%e6%95%b4%e9%ab%94%e5%8e%9f%e5%89%87\">\u8a13\u7df4\u83dc\u55ae\u7684\u6574\u9ad4\u539f\u5247<\/span><\/h2>\n\n\n<ol><li>\u4e00\u9031\u4f11\u606f2\u5929\uff0c\u8996\u60c5\u6cc1\u6709\u6642\u5019\u8eab\u9ad4\u592a\u75b2\u5026\u9031\u9593\u6703\u6e1b\u5c11\u4e00\u5929\u5fc3\u80ba\u6216\u963b\u529b\u8a13\u7df4\uff0c\u81f3\u5c11\u4e00\u9031\u904b\u52d54\u5929\u3002<\/li><li>\u8a13\u7df4\u808c\u7fa4\u7684\u9806\u5e8f\u70ba\u4e0b\u80a2\u524d\u5074\u2192\u4e0a\u80a2\u524d\u5074\u2192\u4e0b\u80a2\u5f8c\u5074\u2192\u4e0a\u80a2\u5f8c\u5074\u2192\u4e0a\u63a8\u2192\u4e0b\u62c9\u2192\u6838\u5fc3\u2192\u5fc3\u80ba\u3002<\/li><li>day5\u20131 (\u5065\u8eab\u623f) \u8207day5\u20132 (\u5834\u57df\u70ba\u516c\u5712\uff0c\u4ee5\u73fe\u6709\u7684\u5668\u6750\u70ba\u4e3b) \u9078\u64c7\u4e00\u500b\u7df4\uff0c\u5982\u679c\u6c92\u6709\u904b\u52d5\u7684\u8a71\uff0c\u6539\u6210day6\u57f7\u884c\u3002<\/li><li>\u6bcf\u500b\u52d5\u4f5c\u8996\u7576\u5929\u8eab\u9ad4\u72c0\u6cc1\u8abf\u6574\u52d5\u4f5c\u7bc4\u570d\u8207\u5411\u5fc3\u548c\u96e2\u5fc3\u6642\u9593\u3002<\/li><li>\u6bcf\u9031\u6216\u6bcf\u5169\u9031\u6f38\u9032\u5f0f\u8abf\u6574\u8a13\u7df4\u91cf\uff0c\u9806\u5e8f\u70ba\u53cd\u8986\u6b21\u6578\u8207\u6216\u52d5\u4f5c\u901f\u7387\u2192\u7d44\u6578\u2192\u8ca0\u91cd\u3002<\/li><li>\u8eab\u9ad4\u4e0d\u8212\u670d\u548c\u592a\u7d2f\u5c31\u4f11\u606f\u6216\u8005\u6e1b\u91cf\u8a13\u7df4\u3002<\/li><li>\u56e0\u904b\u52d5\u75b2\u52de\u5c0d\u6211\u7684\u75be\u75c5\u6709\u5bc6\u5207\u95dc\u4fc2\uff0c\u56e0\u6b64\u6539\u8b8a\u904b\u52d5\u5167\u5bb9\u7684\u6642\u5019\uff0c\u611f\u53d7\u904b\u52d5\u4e2d\u8207\u904b\u52d5\u5f8c\u9694\u5169\u5929\u7684\u8eab\u9ad4\u53cd\u61c9\u5f8c\u9069\u5ea6\u8abf\u6574\u3002<\/li><li>\u4f11\u606f\u65e5\u4e5f\u6703\u4f38\u5c55\u5594\uff5e<\/li><\/ol>\n\n\n<p>\u8a71\u8aaa\u4ee5\u524d\u6211\u5728\u75be\u75c5\u5fa9\u767c\u7684\u6642\u5019\uff0c\u53ef\u662f\u9023\u8d70\u4e00\u5708\u64cd\u5834\u9694\u5929\u90fd\u6703\u808c\u8089\u9178\u75db\uff0c\u6240\u4ee5\u80fd\u4fdd\u6301\u5065\u5eb7\u7684\u8eab\u9ad4\u72c0\u6cc1\uff0c\u9084\u662f\u8981\u4e00\u76f4\u4ed8\u51fa\u52aa\u529b\u53bb\u57f7\u884c\u3002<\/p>\n\n\n<blockquote class=\"wp-block-quote\"><p><strong>\u904b\u52d5\u4e5f\u662f\u65e5\u5e38\u751f\u6d3b\u7684\u5176\u4e2d\u4e00\u74b0\uff0c\u9700\u8996\u7576\u4e0b\u72c0\u6cc1\u96a8\u6642\u8abf\u6574\u3002<\/strong><\/p><\/blockquote>\n\n\n<p>\u4e0b\u4e00\u7bc7\u5247\u662f\u7b2c\u4e8c\u968e\u6bb5\u7684\u5ef6\u4f38\u7bc7\uff0c\u6703\u8aaa\u660e\u5065\u5eb7\u5e74\u9577\u8005\u963b\u529b\u8a13\u7df4\u7684\u57f7\u884c\u8207\u8abf\u6574\u904e\u7a0b\u3002<\/p>\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n<h2 class=\"wp-block-heading\" id=\"eb46\"><span id=\"acsm%e5%b0%8d%e4%b8%80%e8%88%ac%e6%b0%91%e7%9c%be%e7%b6%ad%e6%8c%81%e5%81%a5%e5%ba%b7%e7%9a%84%e9%81%8b%e5%8b%95%e5%bb%ba%e8%ad%b0%ef%bc%9a\">ACSM\u5c0d\u4e00\u822c\u6c11\u773e\u7dad\u6301\u5065\u5eb7\u7684\u904b\u52d5\u5efa\u8b70\uff1a<\/span><\/h2>\n\n\n<ol><li><strong>\u5fc3\u80ba\u904b\u52d5<\/strong>\u81f3\u5c11\u6bcf\u9031 3 \u81f3 5 \u5929\uff0c\u6bcf\u6b21\u81f3\u5c11 30 \u5206\u9418\u7684\u4e2d\u7b49\u5f37\u5ea6\u6216\u6bcf\u9031 150 \u5206\u9418\u4ee5\u4e0a\uff1a\u6216\u8005\u6bcf\u9031 75 \u5206\u9418\u4ee5\u4e0a\u7684\u9ad8\u5f37\u5ea6\u904b\u52d5\u3002<\/li><li><strong>\u963b\u529b\u8a13\u7df4<\/strong>\u61c9\u6bcf\u9031\u81f3\u5c11\u9032\u884c 2 \u6b21\uff0c\u6bcf\u6b21\u81f3\u5c11\u9593\u9694 48 \u5c0f\u6642\u4ee5\u4e0a\uff0c\u4e26\u4e14\u91dd\u5c0d8\u5230 10 \u500b\u4e3b\u8981\u5927\u808c\u8089\u7fa4\u9032\u884c\u8a13\u7df4\uff0c\u5c0d\u65bc\u5065\u5eb7\u7684\u4eba\uff0c\u4e00\u7d44\u9032\u884c 8 \u81f3 12 \u6b21\u53cd\u8986\u6b21\u6578\uff1b\u5982\u679c\u662f\u5e74\u9577\u8005\u6216\u9ad4\u529b\u8f03\u5dee\u7684\u4eba\uff0c\u4e00\u7d44\u5247\u9032\u884c 10 \u5230 15 \u6b21\u91cd\u8907\u6b21\u6578\u3002<\/li><li><strong>\u67d4\u8edf\u5ea6\u8a13\u7df4<\/strong>\u61c9\u4ee5\u975c\u614b\u4f38\u5c55\u9032\u884c\uff0c8\u201310\u500b\u4e3b\u8981\u5927\u808c\u8089\u7fa4\uff0c\u61c9\u6bcf\u7d44\u4f38\u5c5515~30\u79d2\uff0c2~3\u7d44\uff0c\u4f38\u5c55\u81f3\u7dca\u7e43\u4e0d\u6703\u75db\u70ba\u4e3b\uff0c\u904b\u52d5\u5f8c\u9032\u884c\uff0c\u5982\u7121\u904b\u52d5\u8005\u4e00\u9031\u5167\u6700\u597d\u67092~3\u5929\u3002<\/li><\/ol>\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n<p>\u6700\u5f8c\u7e3d\u7d50\u56de\u9867\u4e00\u4e0b\uff1a<\/p>\n\n\n<p>\u5230\u76ee\u524d\u70ba\u6b62\u7684\u5df2\u7d93\u8aaa\u660e\u963b\u529b\u8a13\u7df4\u7684\u7b2c\u4e8c\u968e\u6bb5\uff0c\u5269\u4e0b\u6700\u5f8c\u7684\u7b2c\u4e09\u968e\u6bb5\uff0c\u5206\u70ba\u5982\u4e0b\uff0c<\/p>\n\n\n<ol><li>\u7b2c\u4e00\u968e\u6bb5\uff0c\u4e3b\u65e8\u662f\u60f3\u8b93\u60a8\u77e5\u9053\uff0c<strong>\u963b\u529b\u8a13\u7df4\u7684\u597d\u8655\u53ca\u7c21\u55ae\u7684\u8a13\u7df4\u6982\u5ff5\u8207\u539f\u5247<\/strong>\u3002\uff08<a 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\/\" target=\"_blank\" aria-label=\"1 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">1<\/a>\uff09\u3001\uff08<a 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\/\" target=\"_blank\" aria-label=\"2 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">2<\/a>\uff09\u3001\uff08<a 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\/\" target=\"_blank\" aria-label=\"3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">3<\/a>\uff09<\/li><li>\u7b2c\u4e8c\u968e\u6bb5\uff0c\u6703\u8aaa\u660e<strong>\u963b\u529b\u8a13\u7df4\u5c0d\u5065\u5eb7\u7684\u4eba\u5982\u4f55\u8a13\u7df4\u8207\u8abf\u6574\u8a13\u7df4\u7684\u904e\u7a0b<\/strong>\u3002\uff08<a href=\"https:\/\/nutrinote.co\/resistence-training-step2-2-practice\/\" target=\"_blank\" aria-label=\"\u4e0a\u7bc7 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">\u4e0a\u7bc7<\/a>\uff09\u3001\uff08\u4e0b\u7bc7\uff09<\/li><li>\u7b2c\u4e09\u968e\u6bb5\uff0c\u6700\u5f8c\u5247\u662f<strong>\u963b\u529b\u8a13\u7df4\u5c0d\u5e38\u898b\u751f\u7406\u75be\u75c5\u7684\u4eba\u5982\u4f55\u958b\u59cb\u904b\u52d5\u53ca\u8a13\u7df4\u539f\u5247<\/strong>\u3002<\/li><\/ol>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<ol><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.&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/<\/a><\/li><li>Swain, D. P., Brawner, C. A., &amp; American College of Sports Medicine. (2014).&nbsp;<em>ACSM\u2019s resource manual for guidelines for exercise testing and prescription<\/em>. Wolters Kluwer Health\/Lippincott Williams &amp; Wilkins.&nbsp;<a href=\"http:\/\/antoinedl.com\/fichiers\/public\/ACSM-guidelines-2014.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/antoinedl.com\/fichiers\/public\/ACSM-guidelines-2014.pdf<\/a><\/li><\/ol>\n\n\n\n\n<p>\u6587\u7ae0\u539f\u59cb\u51fa\u8655\uff1a<a 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-%E8%AA%BF%E6%95%B4%E8%A8%93%E7%B7%B4%E7%9A%84%E8%A6%81%E7%B4%A0-%E4%B8%8B%E7%AF%87-4d345c68b292\" target=\"_blank\" aria-label=\"3 \u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff01\u7b2c2\u968e\u6bb5\uff1a\u8abf\u6574\u8a13\u7df4\u7684\u8981\u7d20-\u4e0b\u7bc7 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">3 \u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff01\u7b2c2\u968e\u6bb5\uff1a\u8abf\u6574\u8a13\u7df4\u7684\u8981\u7d20-\u4e0b\u7bc7<\/a>  &#8211; Medium<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u5728\u4e0a\u7bc7\u5df2\u8aaa\u660e\u4e00\u4e9b RT \u8abf\u6574\u8a13\u7df4\u7684\u8981\u7d20\uff0c\u6b64\u7bc7\u7e7c\u7e8c\u5f9e\u81ea\u7531\u91cd\u91cf\u548c\u5668\u68b0\u958b\u59cb\u8ac7\u8d77\uff0c\u5e0c\u671b\u80fd\u5e36\u7d66\u5927\u5bb6\u66f4\u5b8c\u6574\u7684\u77e5\u8b58\u3002<\/p>\n","protected":false},"author":3,"featured_media":1490,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32],"tags":[252,251,237],"powerkit_post_featured":[],"_links":{"self":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/1467"}],"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=1467"}],"version-history":[{"count":0,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/1467\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media\/1490"}],"wp:attachment":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media?parent=1467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/categories?post=1467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/tags?post=1467"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/powerkit_post_featured?post=1467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}