{"id":1120,"date":"2024-08-07T16:51:33","date_gmt":"2024-08-07T08:51:33","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/girls-guide-to-weight-training-a-week-s-worth-of-full-body-training-options\/"},"modified":"2024-08-07T16:51:33","modified_gmt":"2024-08-07T08:51:33","slug":"girls-guide-to-weight-training-a-week-s-worth-of-full-body-training-options","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/girls-guide-to-weight-training-a-week-s-worth-of-full-body-training-options\/","title":{"rendered":"\u5973\u751f\u91cd\u8a13\u6307\u5357\uff1a\u5168\u8eab\u8a13\u7df4\u9078\u55ae\u7684\u4e00\u9031\u5b89\u6392"},"content":{"rendered":"<p>\u96a8\u8457\u5065\u8eab\u6587\u5316\u7684\u76db\u884c\uff0c\u8d8a\u4f86\u8d8a\u591a\u5973\u6027\u958b\u59cb\u91cd\u8996\u91cd\u8a13\uff0c\u4ee5\u9054\u5230\u5851\u9020\u9ad4\u578b\u3001\u589e\u5f37\u808c\u529b\u7684\u76ee\u6a19\u3002\u5728\u773e\u591a\u5065\u8eab\u8cc7\u8a0a\u4e2d\uff0c\u91dd\u5c0d\u5973\u6027\u7684\u91cd\u8a13\u9078\u55ae\u5df2\u6210\u70ba\u71b1\u9580\u8a71\u984c\u3002\u672c\u6587\u5c07\u91dd\u5c0d\u4e00\u9031\u7684\u5168\u8eab\u8a13\u7df4\u9078\u55ae\u9032\u884c\u8a73\u7d30\u4ecb\u7d39\uff0c\u4e26\u63d0\u4f9b\u9069\u5408\u65b0\u624b\u548c\u4e2d\u968e\u8005\u7684\u5efa\u8b70\u8207\u6ce8\u610f\u4e8b\u9805\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/choozseo.com\/blog\/sport\/girls-guide-to-weight-training-a-week-s-worth-of-full-body-training-options\/#%E4%B8%80%E3%80%81%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4%E7%9A%84%E6%A6%82%E5%BF%B5\" >\u4e00\u3001\u5168\u8eab\u8a13\u7df4\u7684\u6982\u5ff5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/girls-guide-to-weight-training-a-week-s-worth-of-full-body-training-options\/#%E4%BA%8C%E3%80%81%E9%87%8D%E8%A8%93%E7%9A%84%E8%A8%AD%E5%AE%9A%E8%88%87%E5%AE%89%E6%8E%92\" >\u4e8c\u3001\u91cd\u8a13\u7684\u8a2d\u5b9a\u8207\u5b89\u6392<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/girls-guide-to-weight-training-a-week-s-worth-of-full-body-training-options\/#%E4%B8%89%E3%80%81%E8%A8%93%E7%B7%B4%E9%87%8D%E9%BB%9E%E8%88%87%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\" >\u4e09\u3001\u8a13\u7df4\u91cd\u9ede\u8207\u6ce8\u610f\u4e8b\u9805<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/girls-guide-to-weight-training-a-week-s-worth-of-full-body-training-options\/#%E5%9B%9B%E3%80%81%E5%A6%82%E4%BD%95%E8%B7%9F%E9%80%B2%E8%A8%93%E7%B7%B4%E6%88%90%E6%95%88\" >\u56db\u3001\u5982\u4f55\u8ddf\u9032\u8a13\u7df4\u6210\u6548<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/girls-guide-to-weight-training-a-week-s-worth-of-full-body-training-options\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E4%B8%80%E3%80%81%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4%E7%9A%84%E6%A6%82%E5%BF%B5\"><\/span>\u4e00\u3001\u5168\u8eab\u8a13\u7df4\u7684\u6982\u5ff5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5168\u8eab\u8a13\u7df4\u662f\u6307\u5728\u6bcf\u6b21\u7684\u904b\u52d5\u4e2d\uff0c\u8a13\u7df4\u5230\u5168\u8eab\u7684\u591a\u500b\u808c\u7fa4\u3002\u9019\u7a2e\u8a13\u7df4\u65b9\u5f0f\u7279\u5225\u9069\u5408\u4e00\u9031\u53ea\u80fd\u9032\u884c1-2\u6b21\u8a13\u7df4\u7684\u4eba\uff0c\u6216\u662f\u5c0d\u65bc\u521d\u5b78\u8005\u4f86\u8aaa\uff0c\u53ef\u4ee5\u6709\u6548\u63d0\u5347\u808c\u8089\u7684\u795e\u7d93\u50b3\u5c0e\u8207\u5354\u8abf\u80fd\u529b\u3002\u76f8\u8f03\u65bc\u91dd\u5c0d\u55ae\u4e00\u90e8\u4f4d\u7684\u7df4\u7fd2\uff0c\u9019\u6a23\u7684\u9078\u55ae\u80fd\u66f4\u597d\u5730\u4fc3\u9032\u5168\u8eab\u7684\u5747\u8861\u767c\u5c55\uff0c\u8b93\u6bcf\u500b\u808c\u8089\u7fa4\u90fd\u80fd\u5920\u5f97\u5230\u5145\u5206\u7684\u935b\u934a\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E4%BA%8C%E3%80%81%E9%87%8D%E8%A8%93%E7%9A%84%E8%A8%AD%E5%AE%9A%E8%88%87%E5%AE%89%E6%8E%92\"><\/span>\u4e8c\u3001\u91cd\u8a13\u7684\u8a2d\u5b9a\u8207\u5b89\u6392<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5973\u751f\u91cd\u8a13\u9078\u55ae\u7684\u4e00\u500b\u91cd\u8981\u7d30\u7bc0\u662f\u5982\u4f55\u5e73\u8861\u5168\u8eab\u808c\u7fa4\u7684\u8a13\u7df4\uff0c\u4ee5\u4e0b\u662f\u4e00\u4e9b\u57fa\u672c\u7684\u5b89\u6392\u5efa\u8b70\uff1a<\/p>\n<ol>\n<li>\n<p><strong>\u8a13\u7df4\u983b\u7387<\/strong>\uff1a\u4e00\u9031\u9032\u884c\u516d\u5929\u7684\u91cd\u8a13\u8a08\u5283\uff0c\u53ef\u4ee5\u6839\u64da\u500b\u4eba\u6642\u9593\u5b89\u6392\u8abf\u6574\u70ba\u56db\u5929\u6216\u66f4\u5c11\u3002\u5c0d\u65bc\u65b0\u624b\u4f86\u8aaa\uff0c\u5efa\u8b70\u958b\u59cb\u6642\u4e00\u90313\u5929\u8a13\u7df4\u5373\u53ef\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u8a13\u7df4\u5f37\u5ea6<\/strong>\uff1a\u9078\u64c7\u80fd\u5920\u8b93\u81ea\u5df1\u611f\u5230\u6311\u6230\u7684\u91cd\u91cf\uff0c\u4e26\u4fdd\u6301\u6bcf\u500b\u52d5\u4f5c\u6709\u826f\u597d\u7684\u59ff\u52e2\u3002\u4e00\u822c\u5efa\u8b70\u6bcf\u500b\u52d5\u4f5c\u9032\u884c3-4\u7d44\uff0c\u6bcf\u7d448-12\u6b21\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u8a13\u7df4\u5167\u5bb9<\/strong>\uff1a\u5305\u542b\u591a\u95dc\u7bc0\u52d5\u4f5c\uff0c\u5982\u6df1\u8e72\u3001\u786c\u8209\u3001\u63a8\u8209\u7b49\u8a13\u7df4\uff0c\u80fd\u66f4\u597d\u5730\u555f\u7528\u6574\u9ad4\u808c\u7fa4\uff0c\u800c\u4e0d\u55ae\u662f\u67d0\u4e00\u90e8\u4f4d\u3002<\/p>\n<\/li>\n<\/ol>\n<p>\u4ee5\u4e0b\u662f\u4e00\u500b\u7bc4\u4f8b\u7684\u5168\u8eab\u8a13\u7df4\u9078\u55ae\uff1a<\/p>\n<table>\n<thead>\n<tr>\n<th>\u8a13\u7df4\u65e5<\/th>\n<th>\u8a13\u7df4\u5c08\u6848<\/th>\n<th>\u8aaa\u660e<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Day 1<\/td>\n<td>\u6df1\u8e72\u3001\u5f15\u9ad4\u5411\u4e0a\u3001\u53cd\u5411\u5f13\u6b65<\/td>\n<td>\u5f37\u5316\u817f\u90e8\u3001\u80cc\u90e8\u808c\u7fa4<\/td>\n<\/tr>\n<tr>\n<td>Day 2<\/td>\n<td>\u7e69\u7d22\u81c9\u62c9\u3001\u555e\u9234\u904e\u9802\u63a8\u8209<\/td>\n<td>\u78ba\u4fdd\u5168\u8eab\u808c\u8089\u7684\u5747\u8861\u935b\u934a<\/td>\n<\/tr>\n<tr>\n<td>Day 3<\/td>\n<td>\u6b7blift\u3001\u81e5\u63a8<\/td>\n<td>\u9ad8\u5f37\u5ea6\u7684\u5168\u8eab\u6027\u808c\u8089\u935b\u934a<\/td>\n<\/tr>\n<tr>\n<td>Day 4<\/td>\n<td>HIIT\u8a13\u7df4 (\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4)<\/td>\n<td>\u71c3\u8102\u3001\u63d0\u9ad8\u5fc3\u80ba\u529f\u80fd<\/td>\n<\/tr>\n<tr>\n<td>Day 5<\/td>\n<td>\u5e73\u8861\u7403\u7df4\u7fd2\u3001\u6838\u5fc3\u8a13\u7df4<\/td>\n<td>\u589e\u5f37\u6838\u5fc3\u808c\u7fa4\uff0c\u7a69\u5b9a\u8eab\u9ad4<\/td>\n<\/tr>\n<tr>\n<td>Day 6<\/td>\n<td>\u4f11\u606f\u6216\u8f15\u5ea6\u6d3b\u52d5\uff0c\u5982\u745c\u4f3d<\/td>\n<td>\u4fc3\u9032\u8eab\u9ad4\u6062\u5fa9<\/td>\n<\/tr>\n<tr>\n<td>Day 7<\/td>\n<td>\u6d3b\u52d5\u6062\u5fa9\uff0c\u5982\u5f92\u6b65\u6216\u8f15\u9b06\u6e38\u6cf3<\/td>\n<td>\u589e\u52a0\u6d3b\u52d5\u5ea6\uff0c\u907f\u514d\u8eab\u9ad4\u50f5\u786c<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E4%B8%89%E3%80%81%E8%A8%93%E7%B7%B4%E9%87%8D%E9%BB%9E%E8%88%87%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\"><\/span>\u4e09\u3001\u8a13\u7df4\u91cd\u9ede\u8207\u6ce8\u610f\u4e8b\u9805<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>\n<p><strong>\u71b1\u8eab<\/strong>\uff1a\u6bcf\u6b21\u8a13\u7df4\u524d\u5fc5\u9808\u9032\u884c10-15\u5206\u9418\u7684\u71b1\u8eab\uff0c\u4f8b\u5982\u5feb\u8d70\u6216\u52d5\u614b\u4f38\u5c55\uff0c\u9019\u6709\u52a9\u65bc\u63d0\u9ad8\u8840\u6db2\u5faa\u74b0\u548c\u9810\u9632\u53d7\u50b7\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u6b63\u78ba\u59ff\u52e2<\/strong>\uff1a\u78ba\u4fdd\u6bcf\u500b\u52d5\u4f5c\u7684\u59ff\u52e2\u6b63\u78ba\uff0c\u9019\u6a23\u624d\u80fd\u6709\u6548\u8a13\u7df4\u5230\u76ee\u6a19\u808c\u7fa4\uff0c\u4e26\u6e1b\u5c11\u53d7\u50b7\u98a8\u96aa\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u98f2\u98df\u642d\u914d<\/strong>\uff1a\u8a13\u7df4\u5f8c\u9032\u884c\u9069\u7576\u7684\u86cb\u767d\u8cea\u651d\u53d6\u80fd\u6709\u52a9\u65bc\u808c\u8089\u6062\u5fa9\u3002\u5747\u8861\u98f2\u98df\u548c\u4fdd\u6301\u6c34\u5206\u651d\u53d6\uff0c\u5c0d\u65bc\u63d0\u5347\u8a13\u7df4\u6548\u679c\u81f3\u95dc\u91cd\u8981\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u9010\u6b65\u9032\u968e<\/strong>\uff1a\u96a8\u8457\u9069\u61c9\u5f37\u5ea6\u7684\u63d0\u9ad8\uff0c\u53ef\u4ee5\u9010\u6f38\u589e\u52a0\u91cd\u91cf\u6216\u8a13\u7df4\u6b21\u6578\uff0c\u4f46\u5207\u5fcc\u4e00\u6b21\u6027\u589e\u52a0\u904e\u591a\uff0c\u9020\u6210\u8eab\u9ad4\u7684\u8ca0\u64d4\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u6ce8\u610f\u4f11\u606f<\/strong>\uff1a\u4f11\u606f\u65e5\u7684\u5b89\u6392\u4e5f\u5f88\u91cd\u8981\uff0c\u8eab\u9ad4\u9700\u8981\u6642\u9593\u4f86\u6062\u5fa9\u8207\u91cd\u5efa\u808c\u8089\uff0c\u56e0\u6b64\u81f3\u5c11\u8981\u6709\u4e00\u5230\u5169\u5929\u7684\u5b8c\u5168\u4f11\u606f\u3002<\/p>\n<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E5%9B%9B%E3%80%81%E5%A6%82%E4%BD%95%E8%B7%9F%E9%80%B2%E8%A8%93%E7%B7%B4%E6%88%90%E6%95%88\"><\/span>\u56db\u3001\u5982\u4f55\u8ddf\u9032\u8a13\u7df4\u6210\u6548<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8ffd\u8e64\u81ea\u5df1\u7684\u8a13\u7df4\u6210\u6548\u53ef\u4ee5\u900f\u904e\u62cd\u7167\u3001\u8a18\u9304\u8a13\u7df4\u65e5\u8a8c\u6216\u5b9a\u671f\u9032\u884c\u9ad4\u7d44\u6210\u5206\u6790\u7b49\u65b9\u5f0f\u4f86\u5be6\u65bd\u3002\u9019\u4e0d\u50c5\u80fd\u8b93\u4f60\u5c0d\u81ea\u5df1\u7684\u9032\u6b65\u6709\u66f4\u76f4\u89c0\u7684\u7406\u89e3\uff0c\u9084\u80fd\u6fc0\u52f5\u81ea\u5df1\u6301\u7e8c\u5411\u524d\u3002<\/p>\n<p>\u7e3d\u7d50\u4f86\u8aaa\uff0c\u5973\u751f\u7684\u5168\u8eab\u8a13\u7df4\u9078\u55ae\u4e0d\u50c5\u662f\u4e00\u7a2e\u904b\u52d5\u65b9\u5f0f\uff0c\u66f4\u662f\u5851\u9020\u5065\u5eb7\u9ad4\u614b\u8207\u63d0\u5347\u751f\u6d3b\u54c1\u8cea\u7684\u4e00\u90e8\u5206\u3002\u900f\u904e\u9019\u6a23\u7684\u8ab2\u8868\u5b89\u6392\uff0c\u80fd\u8b93\u4f60\u5728\u935b\u934a\u4e2d\u7372\u5f97\u6a02\u8da3\uff0c\u5851\u9020\u51fa\u81ea\u5df1\u7406\u60f3\u7684\u8eab\u9ad4\u3002\u91cd\u9ede\u5728\u65bc\u5805\u6301\u8207\u6b63\u78ba\u7684\u8a13\u7df4\u65b9\u5f0f\uff0c\u671f\u5f85\u6bcf\u4f4d\u5973\u751f\u90fd\u80fd\u5728\u91cd\u8a13\u7684\u8def\u4e0a\u627e\u5230\u5c6c\u65bc\u81ea\u5df1\u7684\u7bc0\u594f\u8207\u6210\u5c31\u611f\uff01<\/p>\n<h2><span 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