{"id":157,"date":"2026-05-18T19:55:28","date_gmt":"2026-05-18T11:55:28","guid":{"rendered":"http:\/\/shqslp.com\/?p=157"},"modified":"2026-05-18T19:55:28","modified_gmt":"2026-05-18T11:55:28","slug":"post-4c3f7148a6-07e774","status":"publish","type":"post","link":"https:\/\/shqslp.com\/?p=157","title":{"rendered":"\u666e\u4eac\u8bbf\u534e\u540e\uff0c\u4f60\u7684\u5065\u8eab\u8ba1\u5212\u8be5\u5347\u7ea7\u4e86\uff1a\u4e00\u5957\u201c\u5916\u4ea4\u7ea7\u201d\u6838\u5fc3\u71c3\u8102\u65b9\u6848"},"content":{"rendered":"

\"\u666e\u4eac\u8bbf\u534e\u540e\uff0c\u4f60\u7684\u5065\u8eab\u8ba1\u5212\u8be5\u5347\u7ea7\u4e86\uff1a\u4e00\u5957\u201c\u5916\u4ea4\u7ea7\u201d\u6838\u5fc3\u71c3\u8102\u65b9\u6848\"<\/p>\n

\u6700\u8fd1\uff0c\u4fc4\u7f57\u65af\u603b\u7edf\u666e\u4eac\u8bbf\u534e\u7684\u6d88\u606f\u5237\u5c4f\uff0c\u4e24\u56fd\u5143\u9996\u5728\u4f1a\u8c08\u4e2d\u5f3a\u8c03\u201c\u6218\u7565\u534f\u4f5c\u201d\u4e0e\u201c\u52a1\u5b9e\u5408\u4f5c\u201d\u3002\u4f46\u4f60\u77e5\u9053\u5417\uff1f\u8fd9\u79cd\u9ad8\u5f3a\u5ea6\u7684\u5916\u4e8b\u6d3b\u52a8\uff0c\u5bf9\u9886\u5bfc\u4eba\u8eab\u4f53\u7d20\u8d28\u7684\u8981\u6c42\u582a\u6bd4\u9876\u7ea7\u8fd0\u52a8\u5458\u2014\u2014\u957f\u65f6\u95f4\u7ad9\u7acb\u3001\u5bc6\u96c6\u8c08\u5224\u3001\u8de8\u65f6\u533a\u5954\u6ce2\uff0c\u6ca1\u6709\u5f3a\u5927\u7684\u6838\u5fc3\u529b\u91cf\u548c\u5fc3\u80ba\u8010\u529b\u6839\u672c\u6491\u4e0d\u4f4f\u3002\u5176\u5b9e\uff0c\u666e\u901a\u4eba\u4e5f\u80fd\u4ece\u8fd9\u79cd\u201c\u5916\u4ea4\u7ea7\u201d\u4f53\u9b44\u4e2d\u5077\u5e08\u3002\u522b\u53ea\u76ef\u7740\u65b0\u95fb\u91cc\u7684\u63e1\u624b\u5408\u5f71\uff0c\u4eca\u5929\u6211\u4eec\u5c31\u6765\u4e00\u5957\u201c\u5143\u9996\u540c\u6b3e\u201d\u5065\u8eab\u8ba1\u5212\uff1a\u4ece\u6838\u5fc3\u7a33\u5b9a\u6027\u5230\u7206\u53d1\u529b\uff0c\u4ece\u52a8\u4f5c\u7ec6\u8282\u5230\u4f11\u606f\u7b56\u7565\uff0c\u5e2e\u4f60\u50cf\u5927\u56fd\u5916\u4ea4\u4e00\u6837\uff0c\u7a33\u624e\u7a33\u6253\uff0c\u6b65\u6b65\u4e3a\u8425\u3002<\/p>\n

\u7b2c\u4e00\u62db\uff1a\u4fc4\u7f57\u65af\u8f6c\u4f53\u2014\u2014\u6253\u9020\u201c\u6838\u201d\u5fc3\u5f15\u64ce<\/h2>\n

\u666e\u4eac\u8bbf\u534e\u671f\u95f4\uff0c\u65e0\u8bba\u4f1a\u89c1\u3001\u665a\u5bb4\u8fd8\u662f\u8bb0\u8005\u4f1a\uff0c\u90fd\u9700\u8981\u957f\u65f6\u95f4\u4fdd\u6301\u633a\u62d4\u5750\u59ff\u3002\u8fd9\u80cc\u540e\u662f\u5f3a\u5927\u7684\u6838\u5fc3\u808c\u7fa4\u5728\u652f\u6491\u3002\u4fc4\u7f57\u65af\u8f6c\u4f53\uff08Russian Twist\uff09\u6b63\u662f\u6a21\u4eff\u8fd9\u79cd\u201c\u65cb\u8f6c\u7a33\u5b9a\u201d\u7684\u52a8\u4f5c\u3002\u5750\u5728\u745c\u4f3d\u57ab\u4e0a\uff0c\u53cc\u817f\u5c48\u819d\u62ac\u8d77\uff0c\u8eab\u4f53\u540e\u503e\u4e0e\u5730\u9762\u621045\u5ea6\u89d2\uff0c\u53cc\u624b\u62b1\u62f3\u5de6\u53f3\u65cb\u8f6c\uff0c\u6bcf\u4fa7\u89e6\u78b0\u5730\u9762\u3002\u6ce8\u610f\uff1a\u65cb\u8f6c\u65f6\u7528\u8179\u808c\u53d1\u529b\uff0c\u800c\u4e0d\u662f\u9760\u624b\u81c2\u6643\u52a8<\/strong>\u3002\u521d\u5b66\u8005\u53ef\u53cc\u811a\u8e29\u5730\u964d\u4f4e\u96be\u5ea6\u3002\u6bcf\u7ec420\u6b21\uff0c\u505a3\u7ec4\uff0c\u95f4\u6b4730\u79d2\u3002\u8fd9\u4e2a\u52a8\u4f5c\u80fd\u6709\u6548\u6fc0\u6d3b\u8179\u659c\u808c\u548c\u6df1\u5c42\u6838\u5fc3\uff0c\u9884\u9632\u8170\u80cc\u9178\u75db\u3002\u5f88\u591a\u767d\u9886\u4e45\u5750\u540e\u8170\u690e\u524d\u51f8\uff0c\u6b63\u662f\u6838\u5fc3\u5f31\u5316\u7684\u8868\u73b0\u3002\u575a\u6301\u4e24\u5468\uff0c\u4f60\u4f1a\u53d1\u73b0\u81ea\u5df1\u5750\u7740\u5f00\u4f1a\u6216\u5f00\u8f66\u65f6\uff0c\u8170\u6746\u4e0d\u81ea\u89c9\u633a\u76f4\u4e86\uff0c\u547c\u5438\u4e5f\u66f4\u987a\u7545\u2014\u2014\u8fd9\u5c31\u662f\u201c\u6838\u5fc3\u7a33\u5b9a\u6027\u201d\u5e26\u6765\u7684\u5916\u4ea4\u7ea7\u5e95\u6c14\u3002<\/p>\n

\u7b2c\u4e8c\u62db\uff1a\u4fef\u8eab\u767b\u5c71\u2014\u2014\u5916\u4ea4\u5b98\u7684\u201c\u8010\u529b\u5bc6\u7801\u201d<\/h2>\n

\u666e\u4eac\u8bbf\u534e\u884c\u7a0b\u7d27\u51d1\uff0c\u4e00\u5929\u5185\u4f1a\u89c1\u3001\u53c2\u89c2\u3001\u8c08\u5224\u8fde\u8f74\u8f6c\uff0c\u6ca1\u6709\u8d85\u5f3a\u7684\u5fc3\u80ba\u8010\u529b\u6839\u672c\u625b\u4e0d\u4f4f\u3002\u4fef\u8eab\u767b\u5c71\uff08Mountain Climber\uff09\u5c31\u662f\u6a21\u62df\u8fd9\u79cd\u201c\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u51b2\u523a\u201d\u7684\u7edd\u4f73\u52a8\u4f5c\u3002\u4ece\u5e73\u677f\u652f\u6491\u8d77\u59cb\uff0c\u5feb\u901f\u4ea4\u66ff\u6536\u817f\u5411\u80f8\u53e3\u63d0\u819d\u3002\u6ce8\u610f\u4fdd\u6301\u80a9\u90e8\u5728\u624b\u8155\u6b63\u4e0a\u65b9\uff0c\u81c0\u90e8\u4e0d\u8981\u584c\u9677<\/strong>\u3002\u5148\u505a30\u79d2\u6162\u901f\u70ed\u8eab\uff0c\u518d\u51b2\u523a20\u79d2\u5feb\u901f\u63d0\u819d\uff0c\u4f11\u606f10\u79d2\uff0c\u91cd\u590d4\u8f6e\u3002\u8fd9\u4e2a\u52a8\u4f5c\u4e0d\u4ec5\u71c3\u70e7\u70ed\u91cf\uff08\u7814\u7a76\u663e\u793a\u6bcf\u5206\u949f\u53ef\u6d88\u8017\u7ea612\u5927\u5361\uff09\uff0c\u8fd8\u80fd\u5927\u5e45\u63d0\u5347\u4e73\u9178\u9608\u503c\u2014\u2014\u8ba9\u4f60\u5728\u722c\u697c\u68af\u3001\u8d76\u5730\u94c1\u65f6\u4e0d\u518d\u6c14\u5598\u5401\u5401\u3002\u5f88\u591a\u5065\u8eab\u65b0\u624b\u5bb9\u6613\u72af\u7684\u9519\u8bef\u662f\uff1a\u7528\u5927\u817f\u53d1\u529b\u800c\u5ffd\u7565\u6838\u5fc3\u6536\u7d27\u3002\u6b63\u786e\u505a\u6cd5\u662f\u60f3\u8c61\u809a\u8110\u7528\u529b\u8d34\u5411\u810a\u67f1\uff0c\u5c31\u50cf\u5916\u4ea4\u5b98\u9762\u5bf9\u955c\u5934\u65f6\u6c38\u8fdc\u7d27\u7ef7\u7684\u201c\u4f53\u9762\u59ff\u6001\u201d\u3002<\/p>\n

\u7b2c\u4e09\u62db\uff1a\u58f6\u94c3\u6446\u8361\u2014\u2014\u91ca\u653e\u201c\u6218\u7565\u7ea7\u201d\u7206\u53d1\u529b<\/h2>\n

\u666e\u4eac\u66fe\u591a\u6b21\u5c55\u793a\u67d4\u9053\u548c\u51b0\u7403\u6280\u5de7\uff0c\u8fd9\u4e9b\u8fd0\u52a8\u90fd\u4f9d\u8d56\u9acb\u5173\u8282\u7684\u7206\u53d1\u529b\u3002\u58f6\u94c3\u6446\u8361\uff08Kettlebell Swing\uff09\u80fd\u5b8c\u7f8e\u8bad\u7ec3\u201c\u9acb\u94f0\u94fe\u201d\u52a8\u4f5c\u6a21\u5f0f\u3002\u53cc\u811a\u7ad9\u8ddd\u6bd4\u80a9\u5bbd\uff0c\u5c48\u9acb\u5411\u540e\u63a8\u81c0\uff0c\u53cc\u624b\u63e1\u58f6\u94c3\u4ece\u80ef\u4e0b\u6446\u81f3\u80f8\u524d\u3002\u5173\u952e\uff1a\u7528\u81c0\u90e8\u53d1\u529b\u201c\u9876\u201d\u8d77\u58f6\u94c3\uff0c\u800c\u4e0d\u662f\u7528\u4e0a\u81c2\u63d0\u62c9<\/strong>\u3002\u521d\u5b66\u8005\u53ef\u75285-8\u516c\u65a4\u8f7b\u91cd\u91cf\uff0c\u6bcf\u7ec415\u6b21\uff0c\u505a3\u7ec4\uff0c\u7ec4\u95f4\u4f11\u606f45\u79d2\u3002\u8fd9\u4e2a\u52a8\u4f5c\u80fd\u540c\u65f6\u63d0\u5347\u6838\u5fc3\u3001\u81c0\u5927\u808c\u548c\u8158\u7ef3\u808c\u7684\u534f\u8c03\u6027\u3002\u6ce8\u610f\u907f\u514d\u5f2f\u8170\u9a7c\u80cc\u2014\u2014\u8fd9\u5c31\u50cf\u5916\u4ea4\u8c08\u5224\u4e2d\uff0c\u540e\u4ef0\u5f0f\u5750\u59ff\u4f1a\u66b4\u9732\u4e0d\u81ea\u4fe1\uff0c\u800c\u633a\u76f4\u9acb\u5173\u8282\u7684\u7206\u53d1\u529b\u59ff\u6001\uff0c\u624d\u662f\u8c08\u5224\u684c\u4e0a\u7684\u201c\u786c\u901a\u8d27\u201d\u3002<\/p>\n

\u7b2c\u56db\u62db\uff1a\u6df1\u547c\u5438\u62c9\u4f38\u2014\u2014\u5916\u4ea4\u5b98\u7684\u201c\u4fee\u590d\u672f\u201d<\/h2>\n

\u9ad8\u5f3a\u5ea6\u8bad\u7ec3\u540e\uff0c\u522b\u5fd8\u4e86\u50cf\u5916\u4e8b\u6d3b\u52a8\u90a3\u6837\u5b89\u6392\u201c\u53cc\u8fb9\u4f1a\u8c08\u201d\u2014\u2014\u653e\u677e\u4e0e\u6062\u590d\u3002\u53cc\u817f\u4f38\u76f4\u5750\u59ff\uff0c\u8eab\u4f53\u524d\u503e\u7528\u624b\u6293\u811a\uff0c\u4fdd\u6301\u9f3b\u5438\u53e3\u547c\uff0c\u6bcf\u6b21\u5410\u6c14\u65f6\u52a0\u6df1\u524d\u5c48\u5e45\u5ea6<\/strong>\u3002\u4fdd\u630130\u79d2\uff0c\u91cd\u590d3\u6b21\u3002\u8fd9\u80fd\u7f13\u89e3\u4e45\u5750\u5bfc\u81f4\u7684\u8158\u7ef3\u808c\u7d27\u5f20\uff0c\u4fc3\u8fdb\u8840\u6db2\u5faa\u73af\u3002\u5f88\u591a\u5065\u8eab\u8005\u5ffd\u89c6\u62c9\u4f38\uff0c\u5bfc\u81f4\u808c\u8089\u50f5\u786c\u5f71\u54cd\u540e\u7eed\u8868\u73b0\u3002\u5c31\u50cf\u666e\u4eac\u8bbf\u534e\u540e\uff0c\u4e2d\u4fc4\u53cc\u65b9\u58f0\u660e\u91cc\u5e38\u5f3a\u8c03\u201c\u6df1\u5316\u5408\u4f5c\u201d\u2014\u2014\u62c9\u4f38\u5c31\u662f\u4f60\u4e0e\u8eab\u4f53\u7684\u201c\u6df1\u5316\u5408\u4f5c\u201d\uff0c\u8ba9\u808c\u8089\u548c\u7b4b\u819c\u5728\u6062\u590d\u540e\u66f4\u67d4\u97e7\u3002<\/p>\n

\u8fd9\u5957\u201c\u5916\u4ea4\u7ea7\u201d\u5065\u8eab\u8ba1\u5212\uff0c\u6838\u5fc3\u5728\u4e8e\u7528\u201c\u7a33\u5b9a+\u8010\u529b+\u7206\u53d1\u529b\u201d\u4e09\u4f4d\u4e00\u4f53\uff0c\u6a21\u4eff\u9886\u5bfc\u4eba\u5728\u9ad8\u5f3a\u5ea6\u516c\u52a1\u4e2d\u7ef4\u6301\u4f53\u9b44\u7684\u903b\u8f91\u3002\u4f60\u53ef\u4ee5\u6bcf\u5468\u7ec33\u6b21\uff0c\u6bcf\u6b2130\u5206\u949f\uff0c\u914d\u5408\u5145\u8db3\u7761\u7720\u548c\u86cb\u767d\u8d28\u6444\u5165\u3002\u5f88\u591a\u7f51\u53cb\u8bd5\u8fc7\u540e\u53cd\u9988\uff1a\u8170\u4e0d\u9178\u4e86\uff0c\u642c\u91cd\u7269\u66f4\u6709\u52b2\u4e86\uff0c\u751a\u81f3\u5f00\u4f1a\u65f6\u5934\u8111\u90fd\u66f4\u6e05\u6670\u3002\u4f60\u600e\u4e48\u770b\uff1f\u6709\u6ca1\u6709\u8bd5\u8fc7\u8fd9\u7c7b\u6a21\u62df\u7279\u6b8a\u804c\u4e1a\u7684\u5065\u8eab\u6cd5\uff1f\u6b22\u8fce\u5728\u8bc4\u8bba\u533a\u804a\u804a\u4f60\u7684\u5fc3\u5f97\uff01<\/p>\n","protected":false},"excerpt":{"rendered":"

\u6700\u8fd1\uff0c\u4fc4\u7f57\u65af\u603b\u7edf\u666e\u4eac\u8bbf\u534e\u7684\u6d88\u606f\u5237\u5c4f\uff0c\u4e24\u56fd\u5143\u9996\u5728\u4f1a\u8c08\u4e2d\u5f3a\u8c03\u201c\u6218\u7565\u534f\u4f5c\u201d\u4e0e\u201c\u52a1\u5b9e\u5408\u4f5c\u201d\u3002\u4f46\u4f60\u77e5\u9053\u5417\uff1f\u8fd9\u79cd\u9ad8\u5f3a\u5ea6\u7684\u5916\u4e8b\u6d3b\u52a8\uff0c\u5bf9\u9886\u5bfc\u4eba\u8eab\u4f53\u7d20\u8d28\u7684\u8981\u6c42\u582a\u6bd4\u9876\u7ea7\u8fd0\u52a8\u5458\u2014\u2014\u957f…<\/p>\n","protected":false},"author":1,"featured_media":158,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise"],"_links":{"self":[{"href":"https:\/\/shqslp.com\/index.php?rest_route=\/wp\/v2\/posts\/157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shqslp.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shqslp.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shqslp.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shqslp.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=157"}],"version-history":[{"count":0,"href":"https:\/\/shqslp.com\/index.php?rest_route=\/wp\/v2\/posts\/157\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shqslp.com\/index.php?rest_route=\/wp\/v2\/media\/158"}],"wp:attachment":[{"href":"https:\/\/shqslp.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shqslp.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shqslp.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}