{"id":493,"date":"2019-08-24T16:53:56","date_gmt":"2019-08-24T08:53:56","guid":{"rendered":"https:\/\/nutrinote.co\/?p=493"},"modified":"2019-08-24T16:53:56","modified_gmt":"2019-08-24T08:53:56","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"3 \u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff01\u7b2c1\u968e\u6bb5\uff1a\u963b\u529b\u662f\u4ec0\u9ebc\uff1f\u6709\u54ea\u4e9b\u7a2e\u985e\uff1f"},"content":{"rendered":"\n<p>\u4f5c\u8005\uff1a<a href=\"https:\/\/medium.com\/@a01022002\" target=\"_blank\" rel=\"noopener noreferrer\">\u6797\u5bb6\u8f1d 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class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u5efa\u8b70\uff1a\u5c0d\u65bc\u5065\u5eb7\u7684\u4eba\uff0c\u61c9\u6bcf\u9031\u81f3\u5c11\u9032\u884c\u5169\u6b21\uff0c\u6bcf\u6b21\u81f3\u5c11\u9593\u9694 48 \u5c0f\u6642\u4ee5\u4e0a\uff0c\u91dd\u5c0d 8 \u5230 10 \u500b\u4e3b\u8981\u5927\u808c\u8089\u7fa4\u9032\u884c\u8a13\u7df4\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\u53cd\u8986\u6b21\u6578\u3002<\/p><\/blockquote>\n\n\n<h2 id=\"\" class=\"wp-block-heading\">&nbsp;<\/h2>\n\n\n<h2 id=\"%e7%82%ba%e4%bb%80%e9%ba%bc%e5%bb%ba%e8%ad%b0%e5%81%9a%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4%ef%bc%9f\" class=\"wp-block-heading\">\u70ba\u4ec0\u9ebc\u5efa\u8b70\u505a\u963b\u529b\u8a13\u7df4\uff1f<\/h2>\n\n\n<p>\u96a8\u8457\u5e74\u9f61\u7684\u589e\u9577\uff0c\u6211\u5011\u5c07\u6703\u6f38\u6f38\u5931\u53bb\u7626\u808c\u8089\u8cea\u91cf\uff0c\u57fa\u790e\u4ee3\u8b1d\u7387\u4e5f\u958b\u59cb\u4e0b\u964d\uff0c\u8102\u80aa\u56e0\u800c\u76f8\u5c0d\u589e\u52a0\uff0c\u4e5f\u56e0\u70ba\u5982\u6b64\uff0c\u624d\u6703\u89ba\u5f97\u660e\u660e\u751f\u6d3b\u6c92\u6709\u591a\u5927\u7684\u8b8a\u5316\uff0c\u9ad4\u91cd\u537b\u662f\u6162\u6162\u7684\u589e\u52a0\u4e86\u3002\u7576\u5e74\u7d00\u8d85\u904e\u4e00\u5b9a\u7a0b\u5ea6\u4e4b\u5f8c\uff0c\u53ef\u80fd\u56e0\u808c\u8089\u6d41\u5931\u904e\u591a\uff0c\u808c\u8089\u6e1b\u5c11\u75c7\uff08\u808c\u5c11\u75c7\uff09\u627e\u4e0a\u8eab\uff0c\u4e0d\u50c5\u751f\u6d3b\u54c1\u8cea\u9010\u6f38\u4e0b\u964d\uff0c\u5f8c\u7e8c\u7522\u751f\u4e00\u4e9b\u75be\u75c5\u7684\u98a8\u96aa\u4e5f\u56e0\u800c\u589e\u52a0\u3002<\/p>\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u96a8\u8457\u5e74\u9f61\u7684\u589e\u9577\uff0c\u6211\u5011\u5c07\u6703\u6f38\u6f38\u5931\u53bb\u7626\u808c\u8089\u8cea\u91cf\u3002<\/p><\/blockquote>\n\n\n<p>\u900f\u904e\u9019\u7a2e\u935b\u934a\uff0c\u6211\u5011\u80fd\u5c0d\u6297\u808c\u8089\u91cf\u7684\u6e1b\u5c11\uff0c\u751a\u81f3\u6709\u4e0a\u5347\u7684\u6548\u679c\uff0c\u4e5f\u53ef\u4ee5\u589e\u52a0\u9aa8\u5bc6\u5ea6\u9810\u9632\u9aa8\u8cea\u758f\u9b06\u548c\u5f37\u5316\u8edf\u7d44\u7e54\u7684\u80fd\u529b\u5c0d\u6297\u95dc\u7bc0\u708e\u7684\u767c\u751f\u3002\u53e6\u5916\uff0c\u5927\u90e8\u5206\u4eba\u9577\u671f\u898f\u5f8b\u57f7\u884c\uff0c\u78ba\u5be6\u53ef\u4ee5\u964d\u4f4e\u9ad4\u8102\u80aa\u3001\u964d\u4f4e\u8840\u58d3\u3001\u8840\u8102\u80aa\u8207\u8840\u81bd\u56fa\u9187\uff0c\u751a\u81f3\u5e6b\u52a9\u8840\u7cd6\u63a7\u5236\uff0c\u964d\u4f4e\u7f79\u60a3\u5fc3\u8840\u7ba1\u75be\u75c5\u8207\u5931\u667a\u75c7\u7684\u98a8\u96aa\uff0c\u6700\u5f8c\u9054\u5230\u751f\u6d3b\u54c1\u8cea\u7684\u63d0\u5347\u3002<\/p>\n\n\n<h2 id=\"%e4%bb%80%e9%ba%bc%e6%98%af%e9%98%bb%e5%8a%9b%e5%91%a2%ef%bc%9f%e5%ae%83%e8%b7%9f%e9%87%8d%e8%a8%93%e5%8f%88%e6%9c%89%e4%bb%80%e9%ba%bc%e4%b8%8d%e5%90%8c%e5%91%a2%ef%bc%9f\" class=\"wp-block-heading\">\u4ec0\u9ebc\u662f\u963b\u529b\u5462\uff1f\u5b83\u8ddf\u91cd\u8a13\u53c8\u6709\u4ec0\u9ebc\u4e0d\u540c\u5462\uff1f<\/h2>\n\n\n<p>\u7c21\u55ae\u4f86\u8aaa\uff0c\u9019\u662f\u4e00\u7a2e\u8b93\u808c\u8089\u611f\u53d7\u5230\u963b\u529b\u7684\u8eab\u9ad4\u6d3b\u52d5\uff0c\u901a\u904e\u808c\u8089\u5c0d\u6297\u5916\u5728\u963b\u529b\u7684\u65b9\u5f0f\uff0c\u4ee5\u9054\u5230\u935b\u934a\u808c\u8089\u7684\u6548\u679c\u3002\u81f3\u65bc\u91cd\u91cf\u8a13\u7df4 (\u4ee5\u4e0b\u7c21\u7a31\u91cd\u8a13)\uff0c\u5247\u662f\u7d66\u4e88\u8eab\u9ad4\u91cd\u91cf\u7684\u8a13\u7df4\uff0c\u56e0\u6b64\u5ee3\u7fa9\u7684\u4f86\u8aaa\uff0c\u91cd\u8a13\u4e5f\u5305\u542b\u5176\u4e2d\u3002<\/p>\n\n\n<p>\u90a3\u5be6\u52d9\u4e0a\uff0c\u6211\u5011\u8981\u5982\u4f55\u7d66\u4e88\u8eab\u9ad4\u963b\u529b\u5462\uff1f<\/p>\n\n\n<h2 id=\"%e9%98%bb%e5%8a%9b%e7%9a%84%e7%a8%ae%e9%a1%9e\" class=\"wp-block-heading\">\u963b\u529b\u7684\u7a2e\u985e<\/h2>\n\n\n<p>\u5e38\u898b\u4f7f\u7528\u7684\u963b\u529b\u7a2e\u985e\u5305\u542b\u56fa\u5b9a\u5f0f\u6a5f\u68b0\u5668\u6750\u3001\u81ea\u8eab\u9ad4\u91cd\u3001\u555e\u9234\u3001\u69d3\u9234\u3001\u5f48\u529b\u5e36\u3001\u85e5\u7403 (medicine ball)\u3001\u65e5\u5e38\u751f\u6d3b\u7528\u54c1\u7b49\u3002\uff08\u898b\u4e0b\u8868\uff09<\/p>\n\n\n<figure class=\"wp-block-image alignnone wp-image-497 size-full\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"1200\"  height=\"880\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\u963b\u529b\u8a13\u7df4-8\u7a2e\u985e\"  class=\"wp-image-497 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"(max-width: 1200px) 100vw, 1200px\"  data-pk-src=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-8\u7a2e\u985e.png\"  data-pk-srcset=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-8\u7a2e\u985e.png 1200w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-8\u7a2e\u985e-300x220.png 300w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-8\u7a2e\u985e-1024x751.png 1024w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-8\u7a2e\u985e-768x563.png 768w\" ><figcaption>\u5e38\u898b\u7684\u963b\u529b\u7a2e\u985e\u3002\u53c3\u8003\u65bcAmerican College of Sports Medicine. (2013). Resistance Training for Health and Fitness.<\/figcaption><\/figure>\n\n\n<p>\u56fa\u5b9a\u5f0f\u6a5f\u68b0\u5668\u6750\uff0c\u5927\u90e8\u5206\u6703\u7d71\u7a31\u555e\u9234\u6216\u69d3\u9234\u70ba\u81ea\u7531\u91cd\u91cf (free weight)\uff1b\u904b\u7528\u81ea\u5df1\u9ad4\u91cd\u70ba\u5f92\u624b\u8a13\u7df4\u3002\u6b64\u5916\uff0c\u555e\u9234\u6216\u69d3\u9234\u7b49\u6709\u91cd\u91cf\u7684\u8a13\u7df4\u4e5f\u7a31\u70ba\u91cd\u91cf\u8a13\u7df4 (\u91cd\u8a13)\u3002<\/p>\n\n\n<figure class=\"wp-block-image alignnone size-full wp-image-499\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"1200\"  height=\"800\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\u963b\u529b\u8a13\u7df4-\u4f0f\u5730\u633a\u8eab\"  class=\"wp-image-499 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"(max-width: 1200px) 100vw, 1200px\"  data-pk-src=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u4f0f\u5730\u633a\u8eab.jpeg\"  data-pk-srcset=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u4f0f\u5730\u633a\u8eab.jpeg 1200w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u4f0f\u5730\u633a\u8eab-300x200.jpeg 300w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u4f0f\u5730\u633a\u8eab-1024x683.jpeg 1024w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u4f0f\u5730\u633a\u8eab-768x512.jpeg 768w\" ><figcaption>\u4f0f\u5730\u633a\u8eab\u5373\u662f\u5229\u7528\u81ea\u8eab\u9ad4\u529b\u7684\u963b\u529b\u3002Photo by James Barr on 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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\" rel=\"noopener noreferrer\">\u4e0b\u4e00\u7bc7<\/a>\u5247\u6703\u63d0\u5230\u6b64\u8a13\u7df4\u7684\u57fa\u790e\u540d\u8a5e\u8207\u8a13\u7df4\u90e8\u4f4d\u3002<\/p>\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><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=\"references\" class=\"wp-block-heading\">References<\/h3>\n\n\n<ol><li><a href=\"http:\/\/antoinedl.com\/fichiers\/public\/ACSM-guidelines-2014.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">American College of Sports Medicine. (2013). ACSM\u2019s guidelines for exercise testing and prescription. Lippincott Williams &amp; Wilkins.<\/a><\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19204579\" target=\"_blank\" rel=\"noopener noreferrer\">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.<\/a><\/li><\/ol>\n\n\n<p>\u6587\u7ae0\u539f\u59cb\u51fa\u8655\uff1a<a href=\"https:\/\/medium.com\/nutrinote\/what-is-resistance-training-step1-1-24092b0a242b\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">3 \u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff01\u7b2c 1 \u968e\u6bb5\uff1a\u963b\u529b\u662f\u4ec0\u9ebc\uff1f\u6709\u54ea\u4e9b\u7a2e\u985e\uff1f<\/a>\u00a0\u2013 Medium<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u4f5c\u8005\uff1a\u6797\u5bb6\u8f1d \u6559\u7df4 \u8fd1\u5e74\u4f86\u5065\u8eab\u7684\u98a8\u6f6e\u76db\u884c\uff0c\u5176\u4e2d\u9ad8\u5f37\u5ea6\u9593\u6b47\u904b\u52d5&hellip;<\/p>\n","protected":false},"author":3,"featured_media":495,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32],"tags":[238,236,237],"powerkit_post_featured":[],"_links":{"self":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/493"}],"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=493"}],"version-history":[{"count":0,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/493\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media\/495"}],"wp:attachment":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media?parent=493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/categories?post=493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/tags?post=493"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/powerkit_post_featured?post=493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}