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src=\"http:\/\/pic1.zhimg.com\/252d81a4fe7078beef75301a86b01630_b.jpg\" alt=\"\" \/><\/p>\n<p>\u7ed3\u679c\u662f\u7ec3\u6210\u4e0b\u9762\u8fd9\u6837<\/p>\n<p><img decoding=\"async\" class=\"content-image\" src=\"http:\/\/pic3.zhimg.com\/805b730dabf65735661c4ed771051bfa_b.jpg\" alt=\"\" \/><\/p>\n<p>\u55ef\uff0c<strong>\u4e13\u9879\u8bad\u7ec3\u4eba\u9c7c\u7ebf\uff0c\u8170\u7c97 5-8 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\/><\/p>\n<p><strong>\u4e0d\u60f3\u8170\u53d8\u7c97\uff0c\u8bf7\u4e0d\u8981\u523b\u610f\u53bb\u7ec3\u8179\u659c\u808c\uff01<\/strong><\/p>\n<p>\u90a3\u4e48\u54ea\u4e9b\u52a8\u4f5c\u4f1a\u8bad\u7ec3\u5230\u8179\u659c\u808c\u5462\uff1f<\/p>\n<p>\u7531\u4e8e\u8179\u659c\u808c\u7684\u4e3b\u8981\u4f5c\u7528\u662f\u8d1f\u8d23\u4eba\u4f53\u5de6\u53f3\u56de\u65cb\u810a\u690e\u6216\u810a\u690e\u524d\u5c48\uff0c\u6240\u4ee5\u5e38\u89c1\u7684\u8179\u90e8\u4fa7\u5411\u8bad\u7ec3\uff0c\u90fd\u4f1a\u7ec3\u5230\u2026\u2026\u6bd4\u5982\u5404\u79cd\u4f53\u4fa7\u5c48\u3001\u4fa7\u8eab\u5377\u8179\u3001\u5404\u79cd\u8f6c\u4f53\u554a\uff0c\u5305\u62ec\u5927\u540d\u9f0e\u9f0e\u7684\u4fc4\u7f57\u65af\u8d1f\u91cd\u8f6c\u4f53\uff0c\u90fd\u662f\u8ba9\u4f60\u53d8\u7c97\u8170\u7684\u5e2e\u51f6\u3002<\/p>\n<p><img decoding=\"async\" class=\"content-image\" src=\"http:\/\/pic4.zhimg.com\/0fa8dffe2c4a81ad24e40c07b63a5673_b.jpg\" alt=\"\" \/><\/p>\n<p><img decoding=\"async\" class=\"content-image\" src=\"http:\/\/pic3.zhimg.com\/d494cc58e54af022c447deb57cc4656e_b.jpg\" alt=\"\" \/><\/p>\n<p>\u53e6\u5916\uff0c<strong>\u8d1f\u91cd\u8bad\u7ec3\u7531\u4e8e\u9700\u8981\u6bd4\u8f83\u591a\u76f8\u5173\u808c\u7fa4\u6765\u5b8c\u6210\u52a8\u4f5c<\/strong>\uff0c\u4e5f\u5bb9\u6613\u4e00\u4e0d\u5c0f\u5fc3\u5c31\u7ec3\u5230\u8179\u659c\u808c\uff0c<strong>\u53cd\u800c\u7ec3\u7c97\u8170<\/strong>\uff08\u8d1f\u91cd\u7684\u8179\u90e8\u4fa7\u5411\u8bad\u7ec3\u5c31\u66f4\u4e0d\u8981\u63d0\u4e86\uff09\u2026\u2026<\/p>\n<p>\u6240\u4ee5\uff0c\u5982\u679c\u4f60\u53ea\u662f\u60f3\u96d5\u5851\u4e00\u4e0b\u8179\u808c\u5f62\u6001\uff0c\u60f3\u8981\u62e5\u6709\u548c\u6a21\u7279\u660e\u661f\u4e00\u6837\uff0c<strong>\u7ea4\u7ec6\u7684\u8170\u56f4\u4ee5\u53ca\u5e73\u5766\u7684\u8179\u90e8\uff0c\u90a3\u4e48\u7528\u5f92\u624b\u52a8\u4f5c\u5355\u72ec\u8bad\u7ec3\u8179\u90e8\u5c31\u5df2\u7ecf\u5f88\u597d\u4e86<\/strong>\uff0c\u53cd\u6b63\u8179\u76f4\u808c\u6ca1\u751f\u957f\u6f5c\u529b\uff0c\u5927\u91cd\u91cf\u4e5f\u6ca1\u5565\u7528\uff0c\u4e13\u95e8\u7684\u8d1f\u91cd\u8bad\u7ec3\uff0c\u6ca1\u6709\u4ec0\u4e48\u5fc5\u8981\uff01<\/p>\n<p><img decoding=\"async\" class=\"content-image\" src=\"http:\/\/pic3.zhimg.com\/211421d17291e3ecd1e024eeaa9e324a_b.jpg\" alt=\"\" \/><\/p>\n<p>\u518d\u63d0\u4e00\u53e5\uff0c\u5373\u4f7f\u662f\u5065\u7f8e\u9009\u624b\uff0c\u4e5f\u4e0d\u4f1a\u7528\u5927\u8d1f\u91cd\u6765\u8bad\u7ec3\u8179\u808c\u54e6\uff01\u56e0\u4e3a\u4ed6\u4eec\u867d\u7136\u4e5f\u90fd\u8981\u6c42\u6e05\u6670\u7684\u8179\u808c\uff0c\u4f46\u662f\u4e5f\u8981\u6c42\u6bd4\u8f83\u7ec6\u7684\u8170\u3002<\/p>\n<p>\u4f1a\u7528\u5927\u8d1f\u8377\u8bad\u7ec3\u8170\u8179\u7684\uff0c\u53ea\u6709\u529b\u91cf\u4e3e\u8fd0\u52a8\u5458\u548c\u4e3e\u91cd\u9009\u624b\uff0c\u4ed6\u4eec\u4e0d\u5728\u4e4e\u8170\u7c97\u4e0d\u7c97\u2026\u2026\u4e0d\u8fc7\u4f60\u89c9\u5f97\u4f60\u6bd4\u5065\u7f8e\u9009\u624b\u8fd8\u8981\u5f3a\u58ee\u5417\uff1f<\/p>\n<p><img decoding=\"async\" class=\"content-image\" src=\"http:\/\/pic1.zhimg.com\/308858b6bab722e3cbd775cd206812d0_b.jpg\" alt=\"\" \/><\/p>\n<ul>\n<li><strong>\u8179\u808c\uff0c\u5230\u5e95\u600e\u4e48\u7ec3\uff1f<\/strong><\/li>\n<\/ul>\n<p>\u771f\u7684\u60f3\u7ec3\u8179\u808c\uff0c\u90a3\u4e48\u597d\u597d\u7684\u9488\u5bf9\u8179\u76f4\u808c\u8fdb\u884c\u4e00\u4e0b\u5f62\u6001\u96d5\u5851\u5c31\u53ef\u4ee5\u4e86\u3002<\/p>\n<p>&gt;&gt;&gt;<strong>\u7ec3\u4e0a\u90e8\u2014\u2014\u5c48\u819d\u5377\u8179\uff01<\/strong><\/p>\n<p>\u5c48\u819d\u5377\u8179\u5bf9\u8179\u76f4\u808c\u4e0a\u90e8\u6709\u5f88\u597d\u7684\u523a\u6fc0\uff0c\u5982\u679c\u662f\u6709\u4e00\u5b9a\u8bad\u7ec3\u7ecf\u9a8c\u7684\u670b\u53cb\uff0c\u4e24\u624b\u4f38\u76f4\u505a\u8fd9\u4e2a\u52a8\u4f5c\uff0c\u53ef\u4ee5\u5bf9\u8179\u808c\u5f62\u6210\u66f4\u5927\u8d1f\u8377\uff0c\u8bad\u7ec3\u523a\u6fc0\u4e5f\u66f4\u597d\u3002<\/p>\n<p><img decoding=\"async\" class=\"content-image\" src=\"http:\/\/pic3.zhimg.com\/ef3125c294408c4dc956da9d51c6143a_b.jpg\" alt=\"\" \/><\/p>\n<p><strong>\u52a8\u4f5c\u63cf\u8ff0<\/strong><\/p>\n<p><strong>1 <\/strong>\u53cc\u819d\u5e76\u62e2\u5f2f\u66f2\uff0c\u811a\u5fae\u5fae\u62ac\u79bb\u5730\u9762\uff0c\u5e73\u8eba\u5728\u5730\u57ab\u6216\u5e8a\u4e0a\uff0c\u53cc\u624b\u6276\u7740\u5934\u6216\u8f7b\u89e6\u81ea\u5df1\u7684\u8033\u6735\uff1b<\/p>\n<p><strong>2<\/strong> \u8179\u808c\u53d1\u529b\u62c9\u52a8\u53cc\u817f\u548c\u4e0a\u534a\u8eab\u5411\u5185\u6536\u7f29\u53bb\u8d34\u8179\u90e8\uff1b<\/p>\n<p><strong>3 <\/strong>\u56de\u5230\u8d77\u59cb\u52a8\u4f5c\uff0c\u91cd\u590d\u52a8\u4f5c\u3002<\/p>\n<p><strong>\u52a8\u4f5c\u8981\u70b9<\/strong><\/p>\n<p><strong>1<\/strong> \u53cc\u624b\u53ea\u505a\u56fa\u5b9a\u4f5c\u7528\uff0c\u4e0d\u8981\u53d1\u529b\uff0c\u9ad8\u9636\u8005\u53ef\u4ee5\u53cc\u624b\u4f38\u76f4\u505a\u8be5\u52a8\u4f5c\uff1b<\/p>\n<p><strong>2<\/strong> \u52a8\u4f5c\u8fc7\u7a0b\u4e2d\uff0c\u53cc\u811a\u4e0d\u8981\u56fa\u5b9a\uff0c\u6ce8\u610f\u8179\u90e8\u5377\u66f2\uff0c\u611f\u53d7\u8179\u808c\u66f4\u597d\u53d1\u529b\u3002<\/p>\n<p>&gt;&gt;&gt;<strong> \u7ec3\u4e0b\u90e8\u2014\u2014\u53cd\u5411\u5377\u8179\uff01<\/strong><\/p>\n<p>\u6211\u4eec\u4e4b\u524d\u4ecb\u7ecd\u8fc7\uff0c\u5782\u60ac\u5377\u8179\u662f\u8179\u808c\u4e0b\u90e8\u7684\u6700\u4f18\u52a8\u4f5c\uff0c\u4e0d\u8fc7\u5f88\u591a\u7ae5\u978b\u8868\u793a\u8fd9\u4e2a\u52a8\u4f5c\u5728\u5bb6\u6ca1\u6cd5\u505a\uff0c\u90a3\u4e48\u7528\u53cd\u5411\u5377\u8179\uff0c\u5bf9\u8179\u808c\u4e0b\u90e8\u4e5f\u6709\u5f88\u597d\u7684\u8bad\u7ec3\u6548\u679c\u3002<\/p>\n<p><img decoding=\"async\" class=\"content-image\" src=\"http:\/\/pic3.zhimg.com\/64912d95bd96c5556f60f8078526a6ca_b.jpg\" alt=\"\" \/><\/p>\n<p><strong>\u52a8\u4f5c\u63cf\u8ff0<\/strong><\/p>\n<p><strong>1<\/strong> \u4ef0\u5367\u5f00\u59cb\uff0c\u53ef\u4ee5\u76f4\u817f\uff0c\u4e5f\u53ef\u4ee5\u5fae\u66f2\u817f\uff0c\u53cc\u624b\u653e\u5728\u8111\u540e\uff0c\u529b\u91cf\u4e0d\u8db3\u65f6\u53ef\u4ee5\u9009\u62e9\u53cc\u624b\u6293\u4f4f\u5065\u8eab\u51f3\u6216\u5e8a\u6cbf\u652f\u6491\uff1b<\/p>\n<p><strong>2<\/strong> \u4f7f\u7528\u8179\u808c\u7684\u529b\u91cf\u5377\u66f2\u8eab\u4f53\uff0c\u6162\u6162\u5c06\u5927\u817f\u62c9\u8fd1\u8eab\u4f53\uff0c\u4e0b\u8170\u80cc\u90e8\u5fae\u5fae\u79bb\u5f00\u5730\u9762\uff0c\u4e0a\u80cc\u90e8\u5c3d\u91cf\u4fdd\u6301\u5728\u5730\u9762\uff0c\u529b\u91cf\u4e0d\u8db3\u65f6\u53ef\u4ee5\u5fae\u5fae\u79bb\u5f00\uff1b<\/p>\n<p><strong>3<\/strong> \u7f13\u6162\u653e\u4e0b\uff0c\u91cd\u590d\u52a8\u4f5c\u3002<\/p>\n<p><strong>\u52a8\u4f5c\u8981\u70b9<\/strong><\/p>\n<p><strong>1<\/strong> \u91cd\u70b9\u4e0d\u662f\u5927\u817f\u7684\u8fd0\u52a8\uff0c\u800c\u662f\u8179\u808c\u5e26\u52a8\u8eaf\u5e72\u7684\u5377\u66f2\uff1b<\/p>\n<p><strong>2<\/strong> \u63a7\u5236\u8179\u808c\u53d1\u529b\uff0c\u7f13\u6162\u4e0b\u653e\uff0c\u5bf9\u8179\u808c\u523a\u6fc0\u66f4\u5f3a\u3002<\/p>\n<p>&gt;&gt;&gt;<strong> \u7ec3\u6574\u4f53\u2014\u2014\u7a7a\u4e2d\u5355\u8f66\uff01<\/strong><\/p>\n<p>\u7a7a\u4e2d\u5355\u8f66\u662f\u6700\u7b26\u5408\u8179\u808c\u751f\u7406\u4f5c\u7528\u7684\u52a8\u4f5c\uff0c\u9664\u4e86\u8179\u90e8\u5b8c\u5168\u5377\u66f2\u5916\uff0c\u52a8\u4f5c\u8fc7\u7a0b\u4e2d\u8fd8\u6709\u4e0a\u4e0b\u80a2\u7684\u534f\u540c\u4f5c\u7528\uff0c\u6240\u4ee5\u5bf9\u8179\u76f4\u808c\u6574\u4f53\u8bad\u7ec3\u6548\u679c\u6700\u4f73\uff01<\/p>\n<p><img decoding=\"async\" class=\"content-image\" src=\"http:\/\/pic3.zhimg.com\/fd739035b32102fdb1b745a152eb5a0e_b.jpg\" alt=\"\" \/><\/p>\n<p><strong>\u52a8\u4f5c\u63cf\u8ff0<\/strong><\/p>\n<p><strong>1<\/strong> \u5e73\u8eba\u5728\u745c\u4f3d\u57ab\u4e0a\uff0c\u53cc\u624b\u8f7b\u8f7b\u6276\u4f4f\u5934\u90e8\u6216\u8033\u6735\uff0c\u4e0a\u80cc\u90e8\u5c48\u8d77\uff0c\u4e0e\u745c\u4f3d\u57ab\u4fdd\u6301\u8ddd\u79bb\uff1b<\/p>\n<p><strong>2<\/strong> \u8179\u808c\u53d1\u529b\uff0c\u8eab\u8eaf\u8737\u7f29\uff0c\u53cc\u811a\u5728\u7a7a\u4e2d\u505a\u51fa\u8e6c\u81ea\u884c\u8f66\u7684\u52a8\u4f5c\u3002<\/p>\n<p><strong>\u52a8\u4f5c\u8981\u70b9<\/strong><\/p>\n<p><strong>1<\/strong> \u7740\u91cd\u8179\u90e8\u7684\u5377\u7f29\uff1b<\/p>\n<p><strong>2<\/strong> \u4e0d\u8981\u7528\u624b\u62c9\u52a8\u9888\u90e8\uff0c\u907f\u514d\u53d7\u4f24\uff1b<\/p>\n<p><strong>3 <\/strong>\u4e0b\u988c\u5c3d\u91cf\u5168\u7a0b\u8d34\u8fd1\u9501\u9aa8\u3002<\/p>\n<p>\u603b\u7ed3\u4e00\u4e0b\uff0c\u6240\u6709\u7684<strong>\u8179\u76f4\u808c\u8bad\u7ec3\u52a8\u4f5c\uff0c\u52a8\u4f5c\u4e2d\u4e00\u5b9a\u8981\u4fdd\u8bc1\u8179\u90e8\u5377\u66f2\u624d\u6709\u6548<\/strong>\u54e6\u3002<\/p>\n<p>\u6700\u540e\uff0c\u8179\u90e8\u8bad\u7ec3\u4e5f\u4e0d\u7528\u592a\u957f\u65f6\u95f4\uff0c\u4e0e\u5176\u82b1 1 \u5c0f\u65f6\u5bf9\u7740\u4f60\u7684\u8179\u808c\u5404\u79cd\u8e42\u8e8f\u53ef\u80fd\u8fd8\u4f1a\u4e0d\u5c0f\u5fc3\u7c97\u8170\uff0c\u4e0d\u5982\u53ea\u7528 15 \u5206\u949f\u6765\u5bf9\u8179\u808c\u8fdb\u884c\u4e00\u4e0b\u5f62\u6001\u7684\u96d5\u5851\uff0c\u5269\u4e0b\u7684\u5927\u597d\u65f6\u5149\uff0c\u732e\u7ed9\u5927\u808c\u7fa4\u8bad\u7ec3\u6216\u8005 HIIT \u51cf\u8102\uff0c\u66f4\u597d\u5730\u5e2e\u4f60\u964d\u4f4e\u76ae\u8102\uff0c\u5e2e\u52a9\u8179\u808c\u51fa\u73b0\u5462\uff5e<\/p>\n<p>\u6587\u7ae0\u6700\u540e\u4f9d\u65e7\u9644\u4e0a\u4e00\u4e2a\u8179\u808c\u8bad\u7ec3\u8ba1\u5212\uff01\u4e09\u4e2a\u5f92\u624b\u52a8\u4f5c\uff0b6 \u5206\u949f HIIT \u71c3\u8102\u64cd\uff0c\u8ba9\u4f60\u5728\u5bb6\u4e5f\u80fd\u7ec3\u51fa\u6027\u611f\u5c0f\u86ee\u8170\uff01<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/pic2.zhimg.com\/9678434586ea7c47148c94cf44d5fc29_b.jpg\" alt=\"\" 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