{"id":546,"date":"2019-08-31T00:36:48","date_gmt":"2019-08-30T16:36:48","guid":{"rendered":"https:\/\/nutrinote.co\/?p=546"},"modified":"2019-08-31T00:36:48","modified_gmt":"2019-08-30T16:36:48","slug":"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","status":"publish","type":"post","link":"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\/","title":{"rendered":"3 \u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff01\u7b2c1\u968e\u6bb5\uff1a\u4ec0\u9ebc\u662f\u963b\u529b\u8a13\u7df4\uff1f"},"content":{"rendered":"\n<p>\u4f5c\u8005\uff1a<a href=\"https:\/\/medium.com\/@a01022002\" target=\"_blank\" rel=\"noopener noreferrer\">\u6797\u5bb6\u8f1d \u6559\u7df4<\/a><\/p>\n\n\n<p>\u4e0a\u4e00\u7bc7\u5df2\u7d93\u63d0\u5230\u963b\u529b\u8a13\u7df4\u7684\u597d\u8655\u8207\u7a2e\u985e\uff0c\u63a5\u4e0b\u4f86\u5247\u6703\u63d0\u5230\u4e00\u4e9b\u57fa\u790e\u540d\u8a5e\u8207\u8a13\u7df4\u90e8\u4f4d\u3002\u9084\u8a18\u5f97\u5fc3\u80ba\u904b\u52d5\u7684\u904b\u52d5\u5f37\u5ea6\u8a2d\u5b9a\u65b9\u5f0f\u55ce\uff1f\u904b\u52d5\u5f37\u5ea6\u6e2c\u91cf\u4e4b\u4e00\u70ba\u5fc3\u8df3\uff0c\u5176\u5f37\u5ea6\u5224\u65b7\u7684\u65b9\u5f0f\u662f\u5426\u70ba\u5fc3\u8df3\u70ba\u4e3b\u5462\uff1f\u53ef\u80fd\u8ddf\u60f3\u50cf\u4e2d\u7684\u4e0d\u540c\u5537\uff5e\u4e0d\u904e\u5728\u4e86\u89e3\u6b64\u904b\u52d5\u7684\u5f37\u5ea6\u4e4b\u524d\uff0c\u5148\u4ecb\u7d39\u4e00\u4e9b\u8a13\u7df4\u7684\u57fa\u790e\u540d\u8a5e\uff0c\u5e6b\u52a9\u4f60\/\u59b3\u4e4b\u5f8c\u770b\u5230\u9019\u65b9\u9762\u7684\u77e5\u8b58\uff0c\u80fd\u6709\u66f4\u597d\u7684\u7406\u89e3\u3002\uff08\u5982\u679c\u4f60\u5c0d\u904b\u52d5\u5f37\u5ea6\u7684\u5b9a\u7fa9\u6709\u8208\u8da3\u53ef\u4ee5\u5148\u770b\uff1a <a href=\"https:\/\/nutrinote.co\/%e5%93%aa%e7%a8%ae%e9%81%8b%e5%8b%95%e5%bc%b7%e5%ba%a6%e5%b0%8d%e6%b8%9b%e8%84%82%e7%9a%84%e6%95%88%e6%9e%9c%e6%9c%80%e5%a5%bd\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u54ea\u4e00\u7a2e\u904b\u52d5\u5f37\u5ea6\u5c0d\u6e1b\u8102\u7684\u6548\u679c\u6700\u597d\uff1f<\/a>\uff09<\/p>\n\n\n<h2 id=\"%e9%98%bb%e5%8a%9b%e8%a8%93%e7%b7%b4%e5%9f%ba%e7%a4%8e%e7%9a%84%e5%90%8d%e8%a9%9e%e8%a7%a3%e8%aa%aa\" class=\"wp-block-heading\">\u963b\u529b\u8a13\u7df4\u57fa\u790e\u7684\u540d\u8a5e\u89e3\u8aaa<\/h2>\n\n\n<p>\u5728\u9019\u500b\u9818\u57df\u88e1\uff0c\u5e38\u6703\u770b\u5230\u4ee5\u4e0b\u7684\u540d\u8a5e\uff0c\u6709\u4e9b\u4e0d\u7528\u89e3\u91cb\u592a\u591a\u5c31\u80fd\u77e5\u9053\u610f\u601d\uff0c\u4f46\u6709\u4e00\u90e8\u5206\uff0c\u9084\u662f\u9700\u8981\u7a0d\u5fae\u8aaa\u660e\u4e00\u4e0b\uff0c\u6211\u5011\u624d\u80fd\u6bd4\u8f03\u77e5\u9053\u5b83\u4ee3\u8868\u7684\u610f\u7fa9\uff0c\u4e00\u822c\u4f86\u8aaa\uff0c\u76ee\u6a19\u808c\u7fa4\u3001\u8a13\u7df4\u808c\u7fa4\u3001\u6bcf\u9031\u8a13\u7df4\u5929\u6578\u3001\u904b\u52d5\u5f37\u5ea6\/Repetition Maximum (RM)\u3001\u7d44\u6578\u3001\u6bcf\u7d44\u53cd\u8986\u6b21\u6578\u3001\u7d44\u9593\u4f11\u606f\u6642\u9593\u3001\u4f7f\u7528\u5668\u6750\u2026\u7b49\uff0c\u90fd\u662f\u8a13\u7df4\u88e1\u5e38\u898b\u7684\u540d\u8a5e\uff0c\u5b83\u5011\u5404\u81ea\u7684\u4ee3\u8868\u7684\u610f\u601d\u6574\u7406\u5982\u4e0b\u8868\uff1a<\/p>\n\n\n<figure class=\"wp-block-image alignnone wp-image-566 size-full\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"2106\"  height=\"1550\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\u963b\u529b\u8a13\u7df4-\u57fa\u672c\u540d\u8a5e\u5b9a\u7fa9\"  class=\"wp-image-566 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"(max-width: 2106px) 100vw, 2106px\"  data-pk-src=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u57fa\u672c\u540d\u8a5e\u5b9a\u7fa9.jpg\"  data-pk-srcset=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u57fa\u672c\u540d\u8a5e\u5b9a\u7fa9.jpg 2106w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u57fa\u672c\u540d\u8a5e\u5b9a\u7fa9-300x221.jpg 300w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u57fa\u672c\u540d\u8a5e\u5b9a\u7fa9-1024x754.jpg 1024w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u57fa\u672c\u540d\u8a5e\u5b9a\u7fa9-768x565.jpg 768w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u57fa\u672c\u540d\u8a5e\u5b9a\u7fa9-1536x1130.jpg 1536w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u57fa\u672c\u540d\u8a5e\u5b9a\u7fa9-2048x1507.jpg 2048w\" ><figcaption>\u5165\u9580\u7684\u57fa\u790e\u540d\u8a5e\u3002\u53c3\u8003\u65bcAmerican College of Sports Medicine. (2013). Resistance Training for Health and Fitness.<\/figcaption><\/figure>\n\n\n<p>\u53e6\u5916\uff0c\u904b\u52d5\u7684\u5f37\u5ea6\u9084\u53ef\u4ee5\u7528\u5176\u4ed6\u65b9\u5f0f\u6e2c\u91cf\uff0c\u5e38\u898b\u7684\u5305\u542b\u904b\u52d5\u81ea\u89ba\u75b2\u52de\u91cf\u8868 (Rating of Perceived Exertion, RPE)\u3002\u9084\u6709\uff0c\u904b\u52d5\u5f37\u5ea6\u7684RM\u503c\u8207\u6bcf\u7d44\u53cd\u8986\u6b21\u6578\u4e5f\u53ef\u4ee5\u63a8\u4f30\u3002<\/p>\n\n\n<h2 id=\"%e5%be%9e%e9%81%8b%e5%8b%95%e5%bc%b7%e5%ba%a6%e7%9a%84rm%e5%80%bc%e6%8e%a8%e4%bc%b0\" class=\"wp-block-heading\">\u5f9e\u904b\u52d5\u5f37\u5ea6\u7684RM\u503c\u63a8\u4f30<\/h2>\n\n\n<p>RM\u503c\u7684\u55ae\u4f4d\u70ba\u91cd\u91cf\uff0c\u96a8\u8457\u6bcf\u7d44\u53cd\u8986\u6b21\u6578\u6703\u4e0a\u5347\uff0c\u6703\u9010\u6f38\u4e0b\u964d\uff0c\u4f8b\u5982\u6df1\u8e72\u53ef\u4ee5\u8ca0\u91cd20\u516c\u65a4\u7684\u91cd\u91cf\uff0c\u505a\u5b8c\u6574\u52d5\u4f5c10 \u4e0b\uff0c\u7b2c11\u4e0b\u59ff\u52e2\u6703\u8dd1\u6389\u7684\u8a71\uff0c\u8868\u793a 20 \u516c\u65a4\u5c31\u662f\u6df1\u8e72\u7684 10 RM\uff1d75% 1 RM (1 RM \u8868\u793a\u80fd\u505a\u4e00\u4e0b\u7684\u6700\u5927\u91cd\u91cf)\uff0cRM \u8207\u6bcf\u7d44\u53cd\u8986\u6b21\u6578\u662f\u53ef\u4ee5\u63db\u7b97\u7684\u3002<\/p>\n\n\n<figure class=\"wp-block-image alignnone wp-image-568 size-full\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"2114\"  height=\"1556\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\u963b\u529b\u8a13\u7df4-RM\u503c\u63a8\u4f30\"  class=\"wp-image-568 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"(max-width: 2114px) 100vw, 2114px\"  data-pk-src=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-RM\u503c\u63a8\u4f30.jpg\"  data-pk-srcset=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-RM\u503c\u63a8\u4f30.jpg 2114w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-RM\u503c\u63a8\u4f30-300x221.jpg 300w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-RM\u503c\u63a8\u4f30-1024x754.jpg 1024w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-RM\u503c\u63a8\u4f30-768x565.jpg 768w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-RM\u503c\u63a8\u4f30-1536x1131.jpg 1536w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-RM\u503c\u63a8\u4f30-2048x1507.jpg 2048w\" ><figcaption>RM\u503c\u8207\u53cd\u8986\u6b21\u6578\u63db\u7b97\u65b9\u5f0f\u3002\u53c3\u8003\u65bcHaff, G. G., &amp; Triplett, N. T. (Eds.). (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.<\/figcaption><\/figure>\n\n\n<p>\u4f9d\u7167\u5be6\u52d9\u7d93\u9a57\uff0cRM\u503c\u91cd\u91cf\u63a8\u4f30\u7684\u7d50\u679c\uff0c\u96d6\u7136\u53ef\u4ee5\u7576\u4f5c\u8a13\u7df4\u7684\u4f7f\u7528\u91cd\u91cf\u7684\u4f9d\u64da\uff0c\u4f46\u5be6\u969b\u4e0a\uff0c\u9084\u662f\u8981\u8003\u91cf<strong>\u808c\u8089\u5728\u8a13\u7df4\u6642\u7684\u8ca0\u8377\u611f\u53d7\uff0c\u96a8\u6642\u4f9d\u64da\u72c0\u6cc1\u8abf\u6574\u8a13\u7df4\u7684\u91cd\u91cf\u8207\u53cd\u8986\u7d44\u6578<\/strong>\u3002\u4f8b\u5982\uff1a\u539f\u5148\u53ef\u4ee5\u8f15\u9b06\u4f7f\u752810\u516c\u65a4\u7684\u555e\u9234\u6df1\u8e7210\u4e0b\uff0c\u7576\u5929\u662f\u8eab\u9ad4\u72c0\u6cc1\u826f\u597d\u7684\u72c0\u6cc1\uff0c\u9694\u5e7e\u5929\u52a0\u73ed\u592a\u7d2f\uff0c\u53ea\u505a\u52308\u4e0b\u5c31\u5f88\u5403\u529b\u3002<\/p>\n\n\n<p>\u6b64\u5916\uff0c\u6bd4\u8d77\u55ae\u4e00\u95dc\u7bc0\uff0c\u8d8a\u591a\u95dc\u7bc0\u540c\u6642\u52d5\u4f5c\u7684\u8b8a\u6578\u8d8a\u9ad8\uff0c\u56e0\u70ba\u53c3\u8207\u808c\u7fa4\u8d8a\u591a\uff0c\u8eab\u9ad4\u9700\u8981\u63a7\u5236\u7684\u808c\u7fa4\u8d8a\u591a\uff0c\u4e0d\u7a69\u5b9a\u56e0\u7d20\u8d8a\u9ad8\u3002\u770b\u5230\u9019\u908a\uff0c\u76f8\u4fe1\u4f60\u5c0d\u9019\u500b\u4e3b\u984c\u6709\u4e9b\u5fae\u7684\u8a8d\u8b58\uff0c\u90a3\u5230\u5e95\u8a72\u8a13\u7df4\u54ea\u4e9b\u5927\u808c\u7fa4\u53ca\u5982\u4f55\u52d5\u4f5c\u5462\uff1f<\/p>\n\n\n<h2 id=\"%e6%9c%89-8-%e5%80%8b%e4%b8%bb%e8%a6%81%e5%a4%a7%e8%82%8c%e7%be%a4-%e4%b8%8b%e8%83%8c%e8%88%87%e5%b0%8f%e8%85%bf\" class=\"wp-block-heading\">\u6709 8 \u500b\u4e3b\u8981\u5927\u808c\u7fa4 + \u4e0b\u80cc\u8207\u5c0f\u817f<\/h2>\n\n\n<p>\u4eba\u9ad4\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\u4e3b\u8981\u4f7f\u7528\u7684\u5927\u808c\u7fa4\u6709\uff1a\u80f8\u90e8\u3001\u80cc\u90e8\u3001\u80a9\u8180\u3001\u80b1\u4e8c\u982d\u808c\u3001\u80b1\u4e09\u982d\u808c\u3001\u8179\u90e8\u3001\u80a1\u56db\u982d\u808c\u8207\u817f\u5f8c\u808c\u7fa4\u7b49 8 \u500b\uff0c\u53e6\u5916\u4e0b\u80cc\u8ddf\u5c0f\u817f\u4e5f\u662f\u5169\u500b\u91cd\u8981\u7684\u808c\u7fa4\u3002\u4e00\u822c\u6703\u4ee5\u5927\u808c\u7fa4\u70ba\u4e3b\uff0c\u6839\u64da\u8a72\u808c\u7fa4\u7684\u808c\u8089\u52d5\u4f5c\u6a21\u5f0f\u53ca\u95dc\u7bc0\u89d2\u5ea6\uff0c\u6703\u6709\u5f8c\u7e8c\u7684\u8a13\u7df4\u52d5\u4f5c\u65b9\u5f0f\u3002<\/p>\n\n\n<h3 id=\"%e5%a4%a7%e8%82%8c%e7%be%a4%e6%90%ad%e9%85%8d%e8%87%aa%e7%94%b1%e9%87%8d%e9%87%8f%e3%80%81%e6%a9%9f%e5%99%a8%e6%88%96%e9%ab%94%e9%87%8d%e9%80%b2%e8%a1%8c%e8%a8%93%e7%b7%b4%e7%9a%84%e4%be%8b%e5%ad%90\" class=\"wp-block-heading\">\u5927\u808c\u7fa4\u642d\u914d\u81ea\u7531\u91cd\u91cf\u3001\u6a5f\u5668\u6216\u9ad4\u91cd\u9032\u884c\u8a13\u7df4\u7684\u4f8b\u5b50<\/h3>\n\n\n<p>\u5728\u4e0a\u4e00\u7bc7\u6709\u63d0\u5230\uff0c\u9664\u4e86\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 wp-image-570 size-full\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"2114\"  height=\"1550\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\u963b\u529b\u8a13\u7df4-\u8a13\u7df4\u90e8\u4f4d\"  class=\"wp-image-570 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"(max-width: 2114px) 100vw, 2114px\"  data-pk-src=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u8a13\u7df4\u90e8\u4f4d.jpg\"  data-pk-srcset=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u8a13\u7df4\u90e8\u4f4d.jpg 2114w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u8a13\u7df4\u90e8\u4f4d-300x220.jpg 300w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u8a13\u7df4\u90e8\u4f4d-1024x751.jpg 1024w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u8a13\u7df4\u90e8\u4f4d-768x563.jpg 768w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u8a13\u7df4\u90e8\u4f4d-1536x1126.jpg 1536w, https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/08\/\u963b\u529b\u8a13\u7df4-\u8a13\u7df4\u90e8\u4f4d-2048x1502.jpg 2048w\" ><figcaption>\u4f7f\u7528\u81ea\u7531\u91cd\u91cf\u3001\u56fa\u5b9a\u5f0f\u6a5f\u68b0\u5668\u6750\u53ca\u9ad4\u91cd\u7684\u8a13\u7df4\u5c0d\u61c9\u4eba\u9ad4\u516b\u5927\u808c\u7fa4\u8a13\u7df4\u52d5\u4f5c\u3002\u53c3\u8003\u65bcAmerican College of Sports Medicine. (2013). Resistance Training for Health and Fitness.<\/figcaption><\/figure>\n\n\n<ol><li>\u80f8\u90e8\uff1a\u524d\u80f8\uff0c\u4ee5\u505a\u524d\u63a8\u7684\u52d5\u4f5c\u70ba\u4e3b\uff0c\u901a\u5e38\u662f\u593e\u80f8\u7684\u52d5\u4f5c\u3002<\/li><li>\u80cc\u90e8\uff1a\u6307\u7684\u662f\u4e0a\u80cc\u90e8\uff0c\u4ee5\u62c9\u7684\u52d5\u4f5c\u70ba\u4e3b\uff0c\u901a\u5e38\u662f\u4e0b\u62c9\u3001\u5f8c\u62c9\u6216\u5074\u62c9\u7684\u52d5\u4f5c\u3002<\/li><li>\u80a9\u8180\uff1a\u9838\u90e8\u65c1\u908a\uff0c\u624b\u81c2\u4e0a\u65b9\uff0c\u4ee5\u8209\u7684\u52d5\u4f5c\u70ba\u4e3b\uff0c\u901a\u5e38\u662f\u80a9\u8180\u4e0a\u8209\u6216\u5074\u8209\u3002<\/li><li>\u80b1\u4e8c\u982d\u808c\uff1a\u4e0a\u81c2\u524d\u5074\u4f4d\u7f6e\uff0c\u4fd7\u7a31\u6709\u5c0f\u8001\u9f20\u7684\u5730\u65b9\uff0c\u4ee5\u8209\u7684\u52d5\u4f5c\u70ba\u4e3b\uff0c\u901a\u5e38\u662f\u624b\u8098\u5c48\u66f2\u7684\u52d5\u4f5c\u3002<\/li><li>\u80b1\u4e09\u982d\u808c\uff1a\u4e0a\u81c2\u5f8c\u5074\u4f4d\u7f6e\uff0c\u5c31\u662f\u8774\u8776\u8896\u7684\u5730\u65b9\uff0c\u8ddf\u80b1\u4e8c\u982d\u808c\u7684\u52d5\u4f5c\u525b\u597d\u76f8\u53cd\u3002<\/li><li>\u8179\u90e8\uff1a\u8179\u808c\u7522\u751f\u8655\uff0c\u540c\u6642\u4e5f\u662f\u6700\u5bb9\u6613\u56e4\u7a4d\u8102\u80aa\u7684\u5730\u65b9\uff0c\u901a\u5e38\u6703\u4ee5\u975c\u614b\u5f35\u529b\u6216\u5c48\u66f2\u8179\u90e8\u7684\u52d5\u4f5c\u3002<\/li><li>\u80a1\u56db\u982d\u808c\uff1a\u5927\u817f\u524d\u5074\uff0c\u901a\u5e38\u662f\u819d\u95dc\u7bc0\u4f38\u5c55\u7684\u52d5\u4f5c\u3002<\/li><li>\u817f\u5f8c\u808c\u7fa4\uff1a\u5927\u817f\u5f8c\u5074\uff0c\u901a\u5e38\u662f\u819d\u95dc\u7bc0\u5c48\u66f2\u7684\u52d5\u4f5c\u3002<\/li><\/ol>\n\n\n<p>\u9664\u4e86\u4ee5\u4e0a\u516b\u500b\u5927\u808c\u7fa4\u4e4b\u5916\uff0c\u9084\u6709\u5169\u500b\u808c\u7fa4\u65e5\u5e38\u751f\u6d3b\u4e5f\u5e38\u5e38\u6703\u7528\u5230\u3002<\/p>\n\n\n<ul><li>\u4e0b\u80cc\uff1a\u5750\u592a\u4e45\u5e38\u6703\u75e0\u75db\u7684\u5730\u65b9\uff0c\u8ddf\u8179\u90e8\u52d5\u4f5c\u662f\u76f8\u53cd\u7684\u3002<\/li><li>\u5c0f\u817f\uff1a\u6709\u6642\u5019\u6703\u62bd\u7b4b\u7684\u5730\u65b9\uff0c\u901a\u5e38\u4ee5\u8e2e\u8173\u5c16\u6216\u8005\u8173\u638c\u4e0b\u58d3\u7684\u52d5\u4f5c\u3002<\/li><\/ul>\n\n\n<p>\u4e0d\u8ad6\u662f\u7406\u8ad6\u4e0a\u6216\u5be6\u52d9\u7d93\u9a57\uff0c\u5728\u81ea\u7531\u91cd\u91cf\u3001\u56fa\u5b9a\u5f0f\u6a5f\u68b0\u5668\u6750\u8207\u81ea\u8eab\u91cd\u91cf\u7684\u4e09\u7a2e\u8a13\u7df4\u65b9\u5f0f\u90fd\u5404\u6709\u512a\u9ede\u3002\u5176\u5c0d\u8eab\u9ad4\u7684\u63a7\u5236\u80fd\u529b\u3001\u7a69\u5b9a\u6027\u3001\u808c\u8089\u8ca0\u8377\u53ca\u8a13\u7df4\u7684\u6574\u9ad4\u808c\u8089\u7fa4\u90fd\u4e0d\u76e1\u76f8\u540c\u3002\u4ee5\u80f8\u90e8\u808c\u7fa4\u70ba\u4f8b\uff1a<\/p>\n\n\n<ol><li>\u81ea\u7531\u91cd\u91cf\uff1a\u8f03\u7b26\u5408\u9032\u968e\u904b\u52d5\u8005\uff0c\u808c\u8089\u8981\u6c42\u63a7\u5236\u80fd\u529b\u8f03\u9ad8\uff0c\u540c\u6642\u5371\u96aa\u5ea6\u4e5f\u76f8\u5c0d\u9ad8\u4e00\u9ede\uff0c<\/li><li>\u56fa\u5b9a\u5f0f\u6a5f\u68b0\u5668\u6750\uff1a\u53ef\u4ee5\u5c40\u90e8\u5c08\u6ce8\u5728\u80f8\u90e8\u8a13\u7df4\u4e0a\uff0c\u5176\u4ed6\u8eab\u9ad4\u90e8\u4f4d\u901a\u5e38\u6703\u6709\u5e6b\u5fd9\u7a69\u5b9a\u3002\u56e0\u6b64\uff0c\u4e5f\u8f03\u9069\u5408\u521d\u5b78\u8005\uff0c\u4f46\u8f03\u7121\u6cd5\u540c\u6642\u8a13\u7df4\u5168\u8eab\u7a69\u5b9a\u6027\u3002<\/li><li>\u81ea\u8eab\u9ad4\u91cd\u7684\u5f92\u624b\u8a13\u7df4\uff1a\u8f03\u4e0d\u53d7\u7a7a\u9593\u8207\u6642\u9593\u9650\u5236\uff0c\u53ef\u4ee5\u96a8\u6642\u96a8\u5730\u9032\u884c\uff1b\u4f46\u5c0d\u65bc\u904b\u52d5\u5f37\u5ea6\u9ad8\u7684\u4eba\uff0c\u53ef\u80fd\u8a13\u7df4\u6548\u679c\u8f03\u4f4e\u3002<\/li><\/ol>\n\n\n<p>\u6b64\u5916\uff0c\u4e09\u7a2e\u8a13\u7df4\u65b9\u5f0f\u9084\u662f\u9700\u8981\u5728\u8eab\u9ad4\u4fdd\u6301\u4e00\u5b9a\u7684\u7a69\u5b9a\u4f4d\u7f6e\u53ca\u8db3\u5920\u7684\u71b1\u8eab\u4e0b\u9032\u884c\uff0c\u5982\u679c\u59ff\u52e2\u4e0d\u6b63\u78ba\uff0c\u5373\u4f7f\u4ee5\u56fa\u5b9a\u5f0f\u6a5f\u68b0\u5668\u6750\uff0c\u4ecd\u7136\u6703\u6709\u53d7\u50b7\u98a8\u96aa (\u4e45\u9060\u4ee5\u524d\uff0c\u6211\u5c31\u66fe\u7d93\u505a\u56fa\u5b9a\u5f0f\u6a5f\u68b0\u5668\u6750\u8a13\u7df4\u80a1\u56db\u982d\u808c\uff0c\u4f7f\u7528\u8d85\u51fa\u81ea\u8eab\u627f\u53d7\u7684\u8ca0\u8377\uff0c\u8b93\u8eab\u9ad4\u59ff\u52e2\u8dd1\u6389\uff0c\u540c\u6642\u71b1\u8eab\u4e0d\u5b8c\u5168\uff0c\u5c31\u53d7\u50b7\u4e86\uff0c\u7d50\u679c\u50b7\u5230\u770b\u8d77\u4f86\u4e0d\u76f8\u95dc\u7684\u8179\u6a6b\u808c\uff0c\u5c31\u6301\u7e8c\u4e00\u5230\u5169\u500b\u6708\uff0c\u771f\u7684\u662f\u6703\u547c\u5438\u7684\u75db\u2026)\u3002<\/p>\n\n\n<blockquote class=\"wp-block-quote\"><p>\u7576\u7136\uff0c\u4f7f\u7528\u65b9\u5f0f\u53ef\u4ee5\u4f9d\u7167\u81ea\u8eab\u8eab\u9ad4\u72c0\u6cc1\u6216\u8a13\u7df4\u8ab2\u8868\u8abf\u6574\u3002<\/p><\/blockquote>\n\n\n<p>\u77e5\u9053\u8a13\u7df4\u5f37\u5ea6\u7684\u6307\u6a19\u8207 8 \u5230 10 \u7684\u5927\u808c\u7fa4\u5f8c\uff0c\u90a3\u9ebc RM \u503c\u3001\u7d44\u6578\u3001\u6bcf\u7d44\u53cd\u8986\u6b21\u6578\u8207\u7d44\u9593\u4f11\u606f\u6642\u9593\u53c8\u6709\u4ec0\u9ebc\u95dc\u806f\u5462\uff1f\u4e0b\u4e00\u7bc7\u5247\u6703\u63d0\u5230\u4f9d\u7167\u8a13\u7df4\u76ee\u7684\u4e0d\u540c\uff0c\u5176\u6392\u5217\u7d44\u5408\u4e5f\u6703\u6709\u6240\u8b8a\u5316\u3002<\/p>\n\n\n<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>\n\n\n<h3 id=\"references\" class=\"wp-block-heading\">References<\/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><a href=\"https:\/\/us.humankinetics.com\/products\/essentials-of-strength-training-and-conditioning-4th-edition-with-web-resource\" target=\"_blank\" rel=\"noopener noreferrer\">Haff, G. G., &amp; Triplett, N. T. (Eds.). (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.<\/a><\/li><\/ol>\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%AC-1-%E9%9A%8E%E6%AE%B5-%E4%BB%80%E9%BA%BC%E6%98%AF%E9%98%BB%E5%8A%9B%E8%A8%93%E7%B7%B4-2-c41f749014bd\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">3 \u968e\u6bb5\u8a8d\u8b58\u963b\u529b\u8a13\u7df4\uff01\u7b2c 1 \u968e\u6bb5\uff0c\u4ec0\u9ebc\u662f\u963b\u529b\u8a13\u7df4\uff1f<\/a>\u2013 Medium<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u4f5c\u8005\uff1a\u6797\u5bb6\u8f1d \u6559\u7df4 \u4e0a\u4e00\u7bc7\u5df2\u7d93\u63d0\u5230\u963b\u529b\u8a13\u7df4\u7684\u597d\u8655\u8207\u7a2e\u985e\uff0c\u63a5\u4e0b&hellip;<\/p>\n","protected":false},"author":3,"featured_media":547,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32],"tags":[236,237],"powerkit_post_featured":[],"_links":{"self":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/546"}],"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=546"}],"version-history":[{"count":0,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/546\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media\/547"}],"wp:attachment":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media?parent=546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/categories?post=546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/tags?post=546"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/powerkit_post_featured?post=546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}