{"id":150630,"date":"2024-12-30T11:33:20","date_gmt":"2024-12-30T03:33:20","guid":{"rendered":"https:\/\/gothe.tw\/?p=150630"},"modified":"2024-12-30T11:33:20","modified_gmt":"2024-12-30T03:33:20","slug":"%e5%b0%be%e7%89%99%e6%b4%be%e5%b0%8d%e4%b8%8d%e6%83%b3%e8%ae%8a%e8%83%96-%e5%bf%85%e5%ad%b84%e5%80%8b%e5%85%a8%e8%ba%ab%e7%87%83%e8%84%82%e9%81%8b%e5%8b%95","status":"publish","type":"post","link":"https:\/\/gothe.tw\/?p=150630","title":{"rendered":"\u5c3e\u7259\u6d3e\u5c0d\u4e0d\u60f3\u8b8a\u80d6    \u5fc5\u5b784\u500b\u5168\u8eab\u71c3\u8102\u904b\u52d5"},"content":{"rendered":"<p>\u8a18\u8005\u5f90\u6167\u660e\/\u53f0\u5317\u5831\u5c0e<\/p>\n<p class=\"yiv1667744101gmail-MsoBodyText\">\u9032\u5165\u6b72\u672b\u65b0\u5e74\u5012\u6578\u4e00\u500b\u6708\uff0c\u8036\u8a95\u7bc0\u3001\u8de8\u5e74\u3001\u9084\u6709\u5c3e\u7259\u5b63\u63a5\u9023\u800c\u4f86\uff0c\u96d6\u6709\u53e3\u798f\uff0c\u4f46\u8457\u5be6\u4e5f\u4e0d\u60f3\u8eab\u6750\u767c\u80d6\u3002\u60f3\u8981\u5982\u4f55\u4fdd\u6301\u8eab\u6750\uff1f\u9910\u6558\u4e4b\u9918\u4e0d\u5fd8\u5c11\u5403\u5fcc\u53e3\uff0c\u9910\u6558\u524d\u5f8c\u66f4\u8981\u591a\u52d5\u7529\u8089\uff0c\u624d\u80fd\u907f\u514d\u651d\u53d6\u904e\u91cf\u5361\u8def\u91cc\uff0c\u53cd\u6620\u5728\u5713\u6efe\u6efe\u7684\u9ad4\u614b\u4e0a\u3002<\/p>\n<p class=\"yiv1667744101gmail-MsoBodyText\">\u8a31\u591a\u7814\u7a76\u90fd\u6709\u63d0\u5230\uff0c\u71c3\u8102\u904b\u52d5\uff08<span lang=\"EN-US\">Fat-burning exercise<\/span>\uff09\u80fd\u6709\u6548\u4fc3\u9032\u8102\u80aa\u4ee3\u8b1d\u548c\u71c3\u71d2\uff0c\u904b\u52d5\u985e\u578b\u901a\u5e38\u70ba\u4e2d\u7b49\u5f37\u5ea6\uff0c\u4e14\u6301\u7e8c\u81f3\u5c11<span lang=\"EN-US\">30<\/span>\u5206\u9418\u4ee5\u4e0a\uff0c\u4ee5\u9054\u5230\u6e1b\u91cd\u3001\u5fc3\u8840\u7ba1\u5065\u5eb7\u548c\u5fc3\u7406\u5065\u5eb7\u7684\u597d\u8655\u3002\u5206\u4eab<span lang=\"EN-US\">4<\/span>\u500b\u5168\u8eab\u71c3\u8102\u904b\u52d5\uff0c\u8b93\u4f60\u5728\u5bb6\u6216\u662f\u9032\u5065\u8eab\u623f\uff0c\u6709\u6548\u71c3\u8102\u3001\u4fc3\u9032\u5065\u5eb7\u3002<\/p>\n<figure id=\"attachment_150631\" aria-describedby=\"caption-attachment-150631\" style=\"width: 697px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-150631\" src=\"https:\/\/gothe.tw\/wp-content\/uploads\/2024\/12\/20241227\u5e74\u672b\u6d3e\u5c0d\u5b63\u4e0d\u60f3\u8b8a\u80d6\uff1f\u5fc5\u5b784\u500b\u5168\u8eab\u71c3\u8102\u904b\u52d5-\u8df3\u7e69.jpg\" alt=\"\" width=\"697\" height=\"462\" \/><figcaption id=\"caption-attachment-150631\" class=\"wp-caption-text\">\u25b2\u5e74\u672b\u6d3e\u5c0d\u5b63\u4e0d\u60f3\u8b8a\u80d6\uff1f\u5fc5\u5b784\u500b\u5168\u8eab\u71c3\u8102\u904b\u52d5-\u8df3\u7e69\u3002<\/figcaption><\/figure>\n<p class=\"yiv1667744101gmail-MsoBodyText\"><span style=\"font-family: 'times new roman', times, serif;\">\u5805\u6301<span lang=\"EN-US\">4<\/span>\u904b\u52d5 \u71c3\u71d2\u4f60\u7684\u8102\u80aa<\/span><\/p>\n<p class=\"yiv1667744101MsoNormal\"><strong><span style=\"font-family: 'times new roman', times, serif;\"><span lang=\"EN-US\">1\u00a0<\/span>\u8df3\u7e69<\/span><\/strong><\/p>\n<h3><span style=\"font-family: 'times new roman', times, serif;\">\u8df3\u7e69\u662f\u6975\u4f73\u7684\u5168\u8eab\u6027\u6709\u6c27\u904b\u52d5\uff0c\u53d6\u5f97\u65b9\u4fbf\u53c8\u4e0d\u5360\u7a7a\u9593\uff0c\u900f\u904e\u7bc0\u594f\u611f\u7684\u642d\u914d\uff0c\u9664\u4e86\u80fd\u5f37\u5316\u5fc3\u80ba\u529f\u80fd\u3001\u71c3\u8102\u4ee5\u5916\uff0c\u9084\u53ef\u4ee5\u8a13\u7df4\u5354\u8abf\u6027\uff1b\u4e14\u900f\u904e\u5782\u76f4\u5f48\u8df3\u7684\u9ad8\u5ea6\u6216\u662f\u901f\u5ea6\uff0c\u589e\u52a0\u529b\u91cf\u548c\u5f37\u5ea6\u3002<\/span><\/h3>\n<h3><span style=\"font-family: 'times new roman', times, serif;\">\u4f46\u82e5\u662f\u9ad4\u91cd\u904e\u80d6\u3001\u8173\u8e1d\u819d\u84cb\u95dc\u7bc0\u4e0d\u597d\u7684\u6c11\u773e\uff0c\u5247\u9808\u659f\u914c\u81ea\u8eab\u72c0\u6cc1\uff0c\u907f\u514d\u904b\u52d5\u50b7\u5bb3\uff1b\u4e14\u5225\u5fd8\u4e86\u8df3\u7e69\u524d\uff0c\u4e00\u5b9a\u8981\u6696\u8eab\uff0c\u9078\u64c7\u5e73\u5766\u5b89\u5168\u4e14\u6709\u7de9\u885d\u7684\u5730\u9762\u3002<\/span><\/h3>\n<h3><span lang=\"EN-US\" style=\"font-family: 'times new roman', times, serif;\">\u00a0<\/span><\/h3>\n<h3><span style=\"font-family: 'times new roman', times, serif;\"><span lang=\"EN-US\">2\u00a0<\/span>\u958b\u5408\u8df3<\/span><\/h3>\n<h3><span style=\"font-family: 'times new roman', times, serif;\">\u958b\u5408\u8df3<span lang=\"EN-US\">(Jumping jacks)<\/span>\u662f\u4e00\u7a2e\u4f4e\u6210\u672c\u3001\u9ad8\u6548\u76ca\uff0c\u800c\u4e14\u71c3\u8102\u6548\u679c\u8d85\u5f37\u7684\u904b\u52d5\u3002\u6839\u64da\u7814\u7a76\uff0c\u4e00\u822c\u6b63\u5e38\u4eba\u7684\u901f\u5ea6\u505a\u958b\u5408\u8df3\uff0c\u91cd\u8907<span lang=\"EN-US\">20<\/span>\u5206\u9418\uff0c\u5927\u7d04\u53ef\u4ee5\u6d88\u8017<span lang=\"EN-US\">250<\/span>\u5927\u5361\u7684\u71b1\u91cf\u3002\u4e3b\u8981\u662f\u56e0\u70ba\u91cd\u8907\u8df3\u8e8d\u6703\u4f7f\u5fc3\u8df3\u7387\u5feb\u901f\u63d0\u9ad8\uff0c\u8b93\u8eab\u9ad4\u958b\u59cb\u71c3\u8102\u3002<\/span><\/h3>\n<h3><span style=\"font-family: 'times new roman', times, serif;\">\u770b\u4f3c\u7c21\u55ae\u7684\u958b\u5408\u8df3\uff0c\u9084\u662f\u8981\u7559\u610f\u5b89\u5168\u6027\uff0c\u7279\u5225\u662f\u8df3\u8e8d\u904e\u7a0b\u4e2d\u8a18\u5f97\u7a7f\u978b\uff0c\u4ee5\u907f\u514d\u53d7\u50b7\u6216\u6ed1\u5012\uff1b\u8df3\u8e8d\u6642\u8981\u6536\u7dca\u5927\u817f\u548c\u8179\u90e8\uff0c\u4fdd\u6301\u8170\u690e\u4e0d\u584c\u9677\uff1b\u5168\u7a0b\u4fdd\u6301\u547c\u5438\uff0c\u8d77\u59cb\u4f4d\u7f6e\u6642\u5438\u6c23\uff0c\u5f35\u958b\u96d9\u817f\u6642\u5410\u6c23\u3002<\/span><\/h3>\n<p class=\"yiv1667744101MsoNormal\"><span style=\"font-family: 'times new roman', times, serif;\"><span lang=\"EN-US\">3\u00a0<\/span>\u68d2\u5f0f<\/span><\/p>\n<p class=\"yiv1667744101MsoNormal\"><span style=\"font-family: 'times new roman', times, serif;\">\u68d2\u5f0f\uff0c\u4e5f\u5c31\u662f\u5e73\u677f\u652f\u6490\uff08<span lang=\"EN-US\">Plank<\/span>\uff09\uff0c\u662f\u76f8\u7576\u597d\u7684\u5168\u8eab\u935b\u934a\u3002\u5176\u597d\u8655\u9664\u4e86\u589e\u5f37\u6838\u5fc3\u808c\u8089\uff0c\u6539\u5584\u7a69\u5b9a\u6027\uff0c\u540c\u6642\u4e5f\u80fd\u589e\u52a0\u808c\u8089\u91cf\uff0c\u6709\u52a9\u65bc\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u4fc3\u9032\u8102\u80aa\u71c3\u71d2\u3002<\/span><\/p>\n<p class=\"yiv1667744101MsoNormal\"><span style=\"font-family: 'times new roman', times, serif;\">\u52d5\u4f5c\u7684\u57f7\u884c\uff0c\u8d77\u59cb\u4f4d\u7f6e\u63a1\u4fef\u81e5\u59ff\uff0c\u624b\u8098\u7f6e\u65bc\u80a9\u8180\u6b63\u4e0b\u65b9\uff0c\u5c07\u8eab\u9ad4\u7dda\u56fa\u5b9a\u597d\uff0c\u9838\u690e\u4e2d\u7acb \u4e0d\u4ef0\u982d\u4e0d\u4f4e\u982d\uff0c\u7dad\u6301\u6838\u5fc3\u7a69\u5b9a\uff0c\u4f38\u76f4\u5927\u817f\u9aa8\u76c6\u4fdd\u6301\u4e2d\u7acb\uff0c\u4e0d\u9aa8\u76c6\u524d\u50be\u3001\u4e0d\u5f8c\u50be\uff0c\u904e\u7a0b\u4e2d\u4fdd\u6301\u81ea\u7136\u547c\u5438\u3002<\/span><\/p>\n<p class=\"yiv1667744101MsoNormal\"><span lang=\"EN-US\" style=\"font-family: 'times new roman', times, serif;\">\u00a0<\/span><\/p>\n<p class=\"yiv1667744101MsoNormal\"><span style=\"font-family: 'times new roman', times, serif;\"><span lang=\"EN-US\">4\u00a0<\/span>\u767b\u5c71\u8005\u5f0f<\/span><\/p>\n<p class=\"yiv1667744101MsoNormal\"><span style=\"font-family: 'times new roman', times, serif;\">\u767b\u5c71\u8005<span lang=\"EN-US\">(Mountain climbers)<\/span>\u662f\u4e00\u7a2e\u9ad8\u5f37\u5ea6\u7684\u6709\u6c27\u904b\u52d5\uff0c\u80fd\u5920\u6709\u6548\u63d0\u5347\u5fc3\u7387\uff0c\u4fc3\u9032\u8102\u80aa\u7684\u71c3\u71d2\u3002\u52d5\u4f5c\u7684\u57f7\u884c\uff0c\u7b97\u662f\u6709\u96e3\u5ea6\uff0c\u53ef\u4f9d\u4ee5\u4e0b\u6b65\u9a5f\u8a13\u7df4\uff1a<\/span><\/p>\n<p class=\"yiv1667744101MsoNormal\"><span style=\"font-family: 'times new roman', times, serif;\"><span lang=\"EN-US\">(1)<\/span>\u5728\u745c\u73c8\u588a\u4e0a\u5148\u63a1\u68d2\u5f0f\uff0c\u96d9\u624b\u6253\u958b\u8207\u80a9\u540c\u5bec\u6490\u5730\uff0c\u624b\u8155\u5728\u80a9\u8180\u6b63\u4e0b\u65b9\uff0c\u96d9\u8173\u5f35\u958b\u8207\u80a9\u540c\u5bec\uff0c\u982d\u90e8\u5230\u81c0\u90e8\uff0c\u9ad4\u7dda\u5448\u4e00\u76f4\u7dda\u3002<\/span><\/p>\n<p class=\"yiv1667744101MsoNormal\"><span style=\"font-family: 'times new roman', times, serif;\"><span lang=\"EN-US\">(2)<\/span>\u96d9\u8173\u819d\u84cb\u4ea4\u66ff\u5f80\u80f8\u53e3\u62ac\u8d77\uff0c\u52d5\u4f5c\u719f\u6089\u5f8c\u53ef\u4ee5\u52a0\u5feb\u901f\u5ea6\uff0c\u904e\u7a0b\u4e2d\u8eab\u9ad4\u4fdd\u6301\u7a69\u5b9a\uff0c\u81c0\u90e8\u4e0d\u53ef\u4ee5\u7ff9\u9ad8\u3002<\/span><\/p>\n<p class=\"yiv1667744101MsoNormal\"><span lang=\"EN-US\" style=\"font-family: 'times new roman', times, serif;\">\u00a0<\/span><\/p>\n<h3><span style=\"font-family: 'times new roman', times, serif;\">\u4ee5\u4e0a<span lang=\"EN-US\">4<\/span>\u7a2e\u8a13\u7df4\uff0c\u4e0d\u53ea\u71c3\u8102\u3001\u9084\u80fd\u589e\u5f37\u808c\u8010\u529b\uff0c\u5efa\u8b70\u6bcf\u9031\u81f3\u5c11\u9032\u884c<span lang=\"EN-US\">3-4<\/span>\u6b21\uff0c\u6bcf\u6b21<span lang=\"EN-US\">30<\/span>\u5206\u9418\u4ee5\u4e0a\uff0c\u4ee5\u9054\u5230\u6700\u4f73\u6548\u679c\u3002\u540c\u6a23\u9700\u8981\u642d\u914d\u98f2\u98df\u63a7\u5236\uff0c\u5faa\u5e8f\u6f38\u9032\uff0c\u589e\u52a0\u5f37\u5ea6\u548c\u6b21\u6578\u3002<\/span><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>\u8a18\u8005\u5f90\u6167\u660e\/\u53f0\u5317\u5831\u5c0e \u9032\u5165\u6b72\u672b\u65b0\u5e74\u5012\u6578\u4e00\u500b\u6708<\/p>\n","protected":false},"author":7,"featured_media":150632,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[100],"tags":[1798,550,1797],"class_list":["post-150630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gothe-60","tag-fat-burning-exercise","tag-550","tag-1797","two-columns"],"_links":{"self":[{"href":"https:\/\/gothe.tw\/index.php?rest_route=\/wp\/v2\/posts\/150630","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gothe.tw\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gothe.tw\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gothe.tw\/index.php?rest_route=\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/gothe.tw\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=150630"}],"version-history":[{"count":1,"href":"https:\/\/gothe.tw\/index.php?rest_route=\/wp\/v2\/posts\/150630\/revisions"}],"predecessor-version":[{"id":150939,"href":"https:\/\/gothe.tw\/index.php?rest_route=\/wp\/v2\/posts\/150630\/revisions\/150939"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gothe.tw\/index.php?rest_route=\/wp\/v2\/media\/150632"}],"wp:attachment":[{"href":"https:\/\/gothe.tw\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=150630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gothe.tw\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=150630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gothe.tw\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=150630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}