{"id":2067,"date":"2025-04-16T18:42:47","date_gmt":"2025-04-16T10:42:47","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/"},"modified":"2025-04-16T18:42:47","modified_gmt":"2025-04-16T10:42:47","slug":"how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/","title":{"rendered":"\u8179\u808c\u600e\u9ebc\u7df4\u6700\u5feb\uff1f\u6709\u6548\u8a13\u7df4\u9078\u55ae\u8207\u98f2\u98df\u63a7\u7ba1\u5168\u653b\u7565"},"content":{"rendered":"<p>\u60f3\u77e5\u9053\u8179\u808c\u600e\u9ebc\u7df4\u6700\u5feb\uff1f\u4e0d\u8ad6\u7537\u751f\u5973\u751f\uff0c\u5feb\u901f\u96d5\u5851\u8179\u808c\u7684\u95dc\u9375\u5728\u65bc<strong>\u6709\u6548\u7684\u8179\u808c\u8a13\u7df4\u9078\u55ae\u642d\u914d\u5408\u7406\u98f2\u98df\u63a7\u7ba1<\/strong>\u3002\u672c\u6587\u5c07\u6b78\u7d0d\u6700\u6709\u6548\u7684\u8179\u808c\u8a13\u7df4\u65b9\u6cd5\u3001\u7537\u5973\u8179\u808c\u8a13\u7df4\u5dee\u7570\u3001\u7df4\u8179\u808c\u8981\u591a\u4e45\u8207\u914d\u5408\u4ec0\u9ebc\u98f2\u98df\uff0c\u5e6b\u52a9\u4f60\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u7df4\u51fa\u7406\u60f3\u516d\u584a\u8179\u808c\uff01<\/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\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/#%E4%B8%80%E3%80%81%E8%85%B9%E8%82%8C%E6%80%8E%E9%BA%BC%E7%B7%B4%E6%9C%80%E5%BF%AB%EF%BC%9F%E5%BF%85%E5%AD%B8%E4%BA%94%E5%A4%A7%E4%BB%A3%E8%A1%A8%E6%80%A7%E9%81%8B%E5%8B%95\" >\u4e00\u3001\u8179\u808c\u600e\u9ebc\u7df4\u6700\u5feb\uff1f\u5fc5\u5b78\u4e94\u5927\u4ee3\u8868\u6027\u904b\u52d5<\/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\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/#%E4%BA%8C%E3%80%81%E7%94%B7%E5%A5%B3%E8%85%B9%E8%82%8C%E6%80%8E%E9%BA%BC%E7%B7%B4%E6%9C%80%E5%BF%AB%EF%BC%9F%E6%9C%89%E4%BD%95%E4%B8%8D%E5%90%8C%EF%BC%9F\" >\u4e8c\u3001\u7537\u5973\u8179\u808c\u600e\u9ebc\u7df4\u6700\u5feb\uff1f\u6709\u4f55\u4e0d\u540c\uff1f<\/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\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/#%E4%B8%89%E3%80%81%E7%B7%B4%E8%85%B9%E8%82%8C%E8%A6%81%E5%A4%9A%E4%B9%85%EF%BC%9F%E8%82%8C%E8%82%89%E5%A2%9E%E9%95%B7%E8%88%87%E6%B8%9B%E8%84%82%E9%9B%99%E7%AE%A1%E9%BD%8A%E4%B8%8B\" >\u4e09\u3001\u7df4\u8179\u808c\u8981\u591a\u4e45\uff1f\u808c\u8089\u589e\u9577\u8207\u6e1b\u8102\u96d9\u7ba1\u9f4a\u4e0b<\/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\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/#%E5%9B%9B%E3%80%81%E7%B7%B4%E8%85%B9%E8%82%8C%E8%A6%81%E5%90%83%E4%BB%80%E9%BA%BC%EF%BC%9F%E9%A3%B2%E9%A3%9F%E9%87%8D%E9%BB%9E%E6%8F%AD%E7%A7%98\" >\u56db\u3001\u7df4\u8179\u808c\u8981\u5403\u4ec0\u9ebc\uff1f\u98f2\u98df\u91cd\u9ede\u63ed\u79d8<\/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\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/#%E4%BA%94%E3%80%81%E7%B7%B4%E8%85%B9%E8%82%8C%E6%9C%80%E6%9C%89%E6%95%88%E7%9A%84%E6%96%B9%E6%B3%95%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\" >\u4e94\u3001\u7df4\u8179\u808c\u6700\u6709\u6548\u7684\u65b9\u6cd5\u662f\u4ec0\u9ebc\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/#%E5%85%AD%E3%80%81%E5%AF%A6%E7%94%A8%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E9%81%B8%E5%96%AE%EF%BC%88%E9%81%A9%E5%90%88%E7%94%B7%E5%A5%B3%E7%9A%86%E5%AE%9C%EF%BC%89\" >\u516d\u3001\u5be6\u7528\u8179\u808c\u8a13\u7df4\u9078\u55ae\uff08\u9069\u5408\u7537\u5973\u7686\u5b9c\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/#%E7%B5%90%E8%AA%9E\" >\u7d50\u8a9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/sport\/how-to-practice-abdominal-muscles-the-fastest-effective-training-menu-and-dietary-control-strategy\/#%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%E8%85%B9%E8%82%8C%E6%80%8E%E9%BA%BC%E7%B7%B4%E6%9C%80%E5%BF%AB%EF%BC%9F%E5%BF%85%E5%AD%B8%E4%BA%94%E5%A4%A7%E4%BB%A3%E8%A1%A8%E6%80%A7%E9%81%8B%E5%8B%95\"><\/span>\u4e00\u3001\u8179\u808c\u600e\u9ebc\u7df4\u6700\u5feb\uff1f\u5fc5\u5b78\u4e94\u5927\u4ee3\u8868\u6027\u904b\u52d5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u60f3\u8981\u8179\u808c\u5feb\u901f\u300c\u73fe\u5f62\u300d\uff0c\u6838\u5fc3\u808c\u7fa4\u7684\u5168\u9762\u8a13\u7df4\u4e0d\u53ef\u5c11\u3002\u4ee5\u4e0b\u4e94\u500b\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\u7d44\u6210\u5b8c\u6574\u7684\u300c\u8179\u808c\u8a13\u7df4\u9078\u55ae\u300d\uff0c\u80fd\u6709\u6548\u523a\u6fc0\u8179\u76f4\u808c\u3001\u8179\u659c\u808c\u53ca\u6838\u5fc3\u7a69\u5b9a\u6027\uff1a<\/p>\n<table>\n<thead>\n<tr>\n<th>\u8a13\u7df4\u52d5\u4f5c<\/th>\n<th>\u4e3b\u8981\u935b\u934a\u90e8\u4f4d<\/th>\n<th>\u91cd\u9ede\u8aaa\u660e<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u61f8\u540a\u62ac\u817f<\/td>\n<td>\u4e0b\u8179\u808c<\/td>\n<td>\u540a\u5728\u55ae\u69d3\u4e0a\uff0c\u96d9\u817f\u63a7\u5236\u62ac\u8d77\uff0c\u6548\u679c\u986f\u8457<\/td>\n<\/tr>\n<tr>\n<td>\u5750\u59ff\u62ac\u817f<\/td>\n<td>\u4e0b\u8179\u808c<\/td>\n<td>\u5750\u5728\u5730\u4e0a\uff0c\u819d\u84cb\u5f4e\u66f2\u62ac\u817f\uff0c\u7c21\u6613\u4e14\u6709\u6548<\/td>\n<\/tr>\n<tr>\n<td>\u81e5\u63a8\u6905\u6372\u8179<\/td>\n<td>\u6574\u500b\u8179\u808c<\/td>\n<td>\u81e5\u63a8\u6905\u652f\u6490\uff0c\u6372\u8179\u5e45\u5ea6\u66f4\u5927\uff0c\u63d0\u9ad8\u808c\u8089\u6536\u7e2e\u5f37\u5ea6<\/td>\n<\/tr>\n<tr>\n<td>\u62ac\u817f<\/td>\n<td>\u4e0b\u8179\u53ca\u6838\u5fc3\u7a69\u5b9a\u808c\u8089<\/td>\n<td>\u55ae\u8173\u6216\u96d9\u8173\u62ac\u9ad8\uff0c\u6709\u591a\u7a2e\u8b8a\u5316\u5f37\u5ea6\u4e0d\u540c<\/td>\n<\/tr>\n<tr>\n<td>\u68d2\u5f0f (Plank)<\/td>\n<td>\u6838\u5fc3\u7a69\u5b9a\u53ca\u5168\u8179\u808c\u7fa4<\/td>\n<td>\u6301\u7e8c\u6490\u9ad4\uff0c\u5f37\u5316\u6df1\u5c64\u6838\u5fc3\u808c\u7fa4\uff0c\u63d0\u5347\u904b\u52d5\u5f8c\u6548\u679c\u6301\u4e45<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E4%BA%8C%E3%80%81%E7%94%B7%E5%A5%B3%E8%85%B9%E8%82%8C%E6%80%8E%E9%BA%BC%E7%B7%B4%E6%9C%80%E5%BF%AB%EF%BC%9F%E6%9C%89%E4%BD%95%E4%B8%8D%E5%90%8C%EF%BC%9F\"><\/span>\u4e8c\u3001\u7537\u5973\u8179\u808c\u600e\u9ebc\u7df4\u6700\u5feb\uff1f\u6709\u4f55\u4e0d\u540c\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<table>\n<thead>\n<tr>\n<th>\u9805\u76ee<\/th>\n<th>\u7537\u751f\u8179\u808c\u8a13\u7df4\u91cd\u9ede<\/th>\n<th>\u5973\u751f\u8179\u808c\u8a13\u7df4\u91cd\u9ede<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u808c\u8089\u767c\u9054\u5ea6<\/td>\n<td>\u4e00\u822c\u8f03\u5973\u6027\u591a\uff0c\u9700\u8981\u66f4\u6ce8\u91cd\u5927\u91cd\u91cf\u53ca\u9ad8\u5f37\u5ea6\u8a13\u7df4<\/td>\n<td>\u98f2\u98df\u63a7\u7ba1\u66f4\u91cd\u8981\uff0c\u808c\u8089\u80a5\u539a\u6027\u4e0d\u53ca\u7537\u6027\uff0c\u91cd\u5fc3\u653e\u7dda\u4e0a\u689d\u96d5\u5851\u8207\u6838\u5fc3\u5f37\u5316<\/td>\n<\/tr>\n<tr>\n<td>\u8a13\u7df4\u983b\u7387<\/td>\n<td>\u6bcf\u90313-4\u6b21\u6838\u5fc3\u8a13\u7df4\uff0c\u642d\u914d\u5168\u8eab\u529b\u91cf\u8a13\u7df4<\/td>\n<td>\u6bcf\u90313\u6b21\u5de6\u53f3\uff0c\u642d\u914d\u6709\u6c27\u6216HIIT\u9054\u5230\u6e1b\u8102\u6548\u679c<\/td>\n<\/tr>\n<tr>\n<td>\u98f2\u98df\u9700\u6c42<\/td>\n<td>\u86cb\u767d\u8cea\u651d\u53d6\u9ad8\uff0c\u642d\u914d\u78b3\u6c34\u9069\u91cf\u88dc\u5145\uff0c\u91cd\u8996\u6e1b\u8102\u671f\u53ca\u589e\u808c\u671f\u98f2\u98df\u898f\u5283<\/td>\n<td>\u63a7\u5236\u71b1\u91cf\u651d\u53d6\uff0c\u9078\u64c7\u4f4e\u8102\u9ad8\u7e96\u7dad\u98f2\u98df\uff0c\u907f\u514d\u904e\u5ea6\u589e\u808c\u4f46\u5f37\u5316\u808c\u8089\u7dda\u689d<\/td>\n<\/tr>\n<tr>\n<td>\u8a13\u7df4\u65b9\u5f0f<\/td>\n<td>\u5f37\u8abf\u591a\u89d2\u5ea6\u3001\u591a\u7d44\u5408\u52d5\u4f5c\u8a13\u7df4\uff0c\u5982\u61f8\u540a\u62ac\u817f\u3001\u91cd\u529b\u8a13\u7df4<\/td>\n<td>\u7d50\u5408\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09\uff0c\u5982\u6ce2\u6bd4\u8df3\u3001\u5e73\u677f\u652f\u6490\u5faa\u74b0\u8a13\u7df4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E4%B8%89%E3%80%81%E7%B7%B4%E8%85%B9%E8%82%8C%E8%A6%81%E5%A4%9A%E4%B9%85%EF%BC%9F%E8%82%8C%E8%82%89%E5%A2%9E%E9%95%B7%E8%88%87%E6%B8%9B%E8%84%82%E9%9B%99%E7%AE%A1%E9%BD%8A%E4%B8%8B\"><\/span>\u4e09\u3001\u7df4\u8179\u808c\u8981\u591a\u4e45\uff1f\u808c\u8089\u589e\u9577\u8207\u6e1b\u8102\u96d9\u7ba1\u9f4a\u4e0b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u6839\u64da\u7814\u7a76\uff0c\u808c\u8089\u589e\u9577\u5927\u7d04\u9700\u8981<strong>3\u523012\u9031<\/strong>\u7684\u6301\u7e8c\u8a13\u7df4\u8207\u8abf\u6574\u3002 \u4e0d\u904e\u50c5\u9760\u589e\u808c\u4e26\u4e0d\u8db3\u4ee5\u8b93\u8179\u808c\u300c\u73fe\u5f62\u300d\uff0c<strong>\u63a7\u5236\u9ad4\u8102\u80aa<\/strong>\u662f\u95dc\u9375\uff0c\u901a\u5e38\u9ad4\u8102\u7387\u9700\u964d\u81f3\u7d0410%\u5de6\u53f3\uff0c\u624d\u6703\u6e05\u6670\u770b\u5230\u516d\u584a\u8179\u808c\u7dda\u689d\u3002<\/p>\n<ul>\n<li><strong>\u6e1b\u8102\u901f\u5ea6\u5efa\u8b70\uff1a<\/strong> \u4e00\u9031\u6700\u591a\u6e1b\u5c111\u516c\u65a4\uff0c\u907f\u514d\u904e\u5feb\u9020\u6210\u808c\u8089\u6d41\u5931\u8207\u5065\u5eb7\u5371\u6a5f\u3002<\/li>\n<li><strong>\u98f2\u98df\u63a7\u7ba1\uff1a<\/strong> \u6301\u7e8c\u9069\u5ea6\u71b1\u91cf\u8d64\u5b57\uff0c\u4e26\u589e\u52a0\u86cb\u767d\u8cea\u651d\u53d6\uff0c\u4fdd\u8b77\u808c\u8089\u540c\u6642\u71c3\u71d2\u8102\u80aa\u3002<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E5%9B%9B%E3%80%81%E7%B7%B4%E8%85%B9%E8%82%8C%E8%A6%81%E5%90%83%E4%BB%80%E9%BA%BC%EF%BC%9F%E9%A3%B2%E9%A3%9F%E9%87%8D%E9%BB%9E%E6%8F%AD%E7%A7%98\"><\/span>\u56db\u3001\u7df4\u8179\u808c\u8981\u5403\u4ec0\u9ebc\uff1f\u98f2\u98df\u91cd\u9ede\u63ed\u79d8<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8981\u7df4\u51fa\u8179\u808c\uff0c\u98f2\u98df\u8abf\u6574\u4e0d\u53ef\u5c11\u3002\u98f2\u98df\u4e2d\u61c9\u6ce8\u610f\uff1a<\/p>\n<ul>\n<li><strong>\u9ad8\u86cb\u767d\u8cea\u651d\u53d6\uff1a<\/strong> \u5982\u96de\u80f8\u8089\u3001\u9b5a\u985e\u3001\u86cb\u767d\u7c89\u3001\u8c46\u88fd\u54c1\uff0c\u5e6b\u52a9\u808c\u8089\u4fee\u5fa9\u8207\u6210\u9577\u3002<\/li>\n<li><strong>\u4f4e\u91a3\u4f4e\u8102\u914d\u5408\uff1a<\/strong> \u6e1b\u5c11\u52a0\u5de5\u98df\u54c1\u3001\u7cbe\u7dfb\u78b3\u6c34\uff08\u767d\u7c73\u98ef\u3001\u751c\u54c1\uff09\uff0c\u512a\u5148\u9078\u64c7\u5168\u7a40\u985e\u53ca\u852c\u83dc\u3002<\/li>\n<li><strong>\u9069\u5ea6\u591a\u5143\u8102\u80aa\u9178\uff1a<\/strong> \u5805\u679c\u3001\u6a44\u6b16\u6cb9\u3001\u916a\u68a8\u7b49\uff0c\u6709\u52a9\u71c3\u8102\u8207\u4fdd\u6301\u9577\u6642\u9593\u98fd\u8db3\u611f\u3002<\/li>\n<li><strong>\u591a\u559d\u6c34\uff1a<\/strong> \u5e6b\u52a9\u4ee3\u8b1d\u5ee2\u7269\uff0c\u9810\u9632\u808c\u8089\u75b2\u52de\u3002<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E4%BA%94%E3%80%81%E7%B7%B4%E8%85%B9%E8%82%8C%E6%9C%80%E6%9C%89%E6%95%88%E7%9A%84%E6%96%B9%E6%B3%95%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span>\u4e94\u3001\u7df4\u8179\u808c\u6700\u6709\u6548\u7684\u65b9\u6cd5\u662f\u4ec0\u9ebc\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>\n<p><strong>\u6bcf\u65e56\u5206\u9418\u9ad8\u6548\u5faa\u74b0\u8a13\u7df4<\/strong><br \/>\n\u4f8b\u5982\u4e0b\u5217\u300c\u8179\u808c\u8a13\u7df4\u5faa\u74b0\u9078\u55ae\u300d\uff1a<br \/>\n\u5e73\u677f\u652f\u6490(Plank) 20\u79d2<br \/>\n\u5e73\u677f\u767b\u968e(Plank Step-Up) 20\u79d2<br \/>\n\u6372\u8179(\u4ef0\u81e5\u8d77\u5750) 20\u6b21<br \/>\n\u5750\u59ff\u62ac\u817f 15\u6b21<br \/>\n\u4fc4\u7f85\u65af\u8f49\u9ad4 30\u6b21\uff08\u96d9\u5074\u5408\u8a08\uff09<br \/>\n\u6bcf\u5929\u7761\u524d\u6216\u6d17\u6fa1\u524d\u5b8c\u6210\uff0c\u6301\u7e8c\u4fdd\u6301\u808c\u8089\u5f35\u529b\uff0c\u5feb\u901f\u611f\u53d7\u8179\u808c\u7dca\u5be6\u3002<\/p>\n<\/li>\n<li>\n<p><strong>HIIT\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4<\/strong><br \/>\n\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u80fd\u6709\u6548\u71c3\u71d2\u8102\u80aa\uff0c\u6539\u5584\u65b0\u9673\u4ee3\u8b1d\uff0c\u914d\u5408\u6838\u5fc3\u8a13\u7df4\uff0c\u8fc5\u901f\u964d\u4f4e\u8179\u90e8\u8102\u80aa\u539a\u5ea6\uff0c\u8b93\u8179\u808c\u7dda\u689d\u66f4\u660e\u986f\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u591a\u89d2\u5ea6\u6838\u5fc3\u8a13\u7df4\u8207\u65e5\u5e38\u904b\u52d5\u7d50\u5408<\/strong><br \/>\n\u7db2\u7403\u3001\u7fbd\u6bdb\u7403\u7b49\u904b\u52d5\u900f\u904e\u8eab\u9ad4\u65cb\u8f49\u52d5\u4f5c\u555f\u7528\u5074\u8179\u808c\u53ca\u80cc\u90e8\u808c\u8089\uff0c\u662f\u8f14\u52a9\u96d5\u5851\u8170\u7dda\u7684\u597d\u904b\u52d5\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u907f\u514d\u904e\u5ea6\u55ae\u4e00\u8a13\u7df4\u8179\u808c<\/strong><br \/>\n\u8eab\u9ad4\u6838\u5fc3\u662f\u8907\u5408\u808c\u7fa4\u7fa4\u7d44\uff0c\u5149\u9760\u6372\u8179\u7121\u6cd5\u5168\u9762\u767c\u5c55\uff0c\u61c9\u8a72\u642d\u914d\u62ac\u817f\u3001\u68d2\u5f0f\u7b49\u591a\u6a23\u52d5\u4f5c\u63d0\u5347\u6548\u679c\u3002<\/p>\n<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E5%85%AD%E3%80%81%E5%AF%A6%E7%94%A8%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E9%81%B8%E5%96%AE%EF%BC%88%E9%81%A9%E5%90%88%E7%94%B7%E5%A5%B3%E7%9A%86%E5%AE%9C%EF%BC%89\"><\/span>\u516d\u3001\u5be6\u7528\u8179\u808c\u8a13\u7df4\u9078\u55ae\uff08\u9069\u5408\u7537\u5973\u7686\u5b9c\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<table>\n<thead>\n<tr>\n<th>\u52d5\u4f5c\u540d\u7a31<\/th>\n<th>\u6b21\u6578\uff0f\u6642\u9593<\/th>\n<th>\u7d44\u6578<\/th>\n<th>\u5099\u8a3b<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u5e73\u677f\u652f\u6490(Plank)<\/td>\n<td>20-60\u79d2<\/td>\n<td>3<\/td>\n<td>\u52a0\u5f37\u6838\u5fc3\u8010\u529b<\/td>\n<\/tr>\n<tr>\n<td>\u61f8\u540a\u62ac\u817f<\/td>\n<td>10-15\u6b21<\/td>\n<td>3<\/td>\n<td>\u9700\u85c9\u52a9\u5668\u6750\uff0c\u5f37\u5316\u4e0b\u8179\u808c<\/td>\n<\/tr>\n<tr>\n<td>\u6372\u8179(Crunch)<\/td>\n<td>20\u6b21<\/td>\n<td>3<\/td>\n<td>\u63a7\u5236\u52d5\u4f5c\u7bc0\u594f\uff0c\u907f\u514d\u7528\u6163\u529b<\/td>\n<\/tr>\n<tr>\n<td>\u4fc4\u7f85\u65af\u8f49\u9ad4<\/td>\n<td>30\u6b21(\u5de6\u53f3\u540415\u6b21)<\/td>\n<td>3<\/td>\n<td>\u5f37\u5316\u5074\u8179\u808c<\/td>\n<\/tr>\n<tr>\n<td>\u8173\u8e0f\u8eca\u6372\u8179<\/td>\n<td>20\u6b21<\/td>\n<td>3<\/td>\n<td>\u4ea4\u66ff\u63a5\u819d\uff0c\u935b\u934a\u8179\u659c\u808c<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AA%9E\"><\/span>\u7d50\u8a9e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8179\u808c\u600e\u9ebc\u7df4\u6700\u5feb\uff1f\u95dc\u9375\u4e26\u975e\u53ea\u9760\u5927\u91cf\u7df4\u7fd2\u8179\u808c\u52d5\u4f5c\uff0c\u800c\u662f<strong>\u98f2\u98df\u63a7\u5236\uff0b\u6709\u8a08\u5283\u7684\u6838\u5fc3\u8a13\u7df4\uff0b\u6301\u7e8c\u7684\u8102\u80aa\u7ba1\u7406<\/strong>\u3002\u7537\u751f\u5973\u751f\u5728\u8a13\u7df4\u9078\u55ae\u4e0a\u7565\u6709\u8abf\u6574\uff0c\u66f4\u61c9\u914d\u5408\u500b\u4eba\u9ad4\u8102\u53ca\u751f\u6d3b\u7fd2\u6163\u91cf\u8eab\u6253\u9020\u3002\u53ea\u8981\u6bcf\u5929\u5805\u63016\u5206\u9418\u9ad8\u5f37\u5ea6\u8179\u808c\u5faa\u74b0\u8a13\u7df4\uff0c\u914d\u5408\u5408\u7406\u98f2\u98df\uff0c3\u500b\u6708\u5167\u4f60\u5c31\u80fd\u770b\u5230\u660e\u986f\u7684\u8179\u808c\u7dda\u689d\uff0c\u590f\u5929\u4e0d\u6015\u6c92\u9762\u5b50\uff01\u7acb\u5373\u884c\u52d5\uff0c\u5f9e\u5bb6\u4e2d\u745c\u73c8\u588a\u958b\u59cb\uff0c\u7df4\u51fa\u7406\u60f3\u7684\u8179\u808c\u5427\uff01<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span>\u5e38\u898b\u554f\u984c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>\n<p>\u7df4\u8179\u808c\u6700\u5feb\u7684\u65b9\u6cd5\u6709\u54ea\u4e9b\uff1f<br \/>\nA\uff1a\u9664\u4e86\u505a\u8179\u808c\u5c08\u9805\u52d5\u4f5c\u5916\uff0c\u7d50\u5408\u9ad8\u5f37\u5ea6\u5faa\u74b0\u8a13\u7df4\u3001\u6838\u5fc3\u7a69\u5b9a\u6027\u904b\u52d5\u5982\u5e73\u677f\u652f\u6490\uff0c\u4ee5\u53ca\u5168\u8eab\u71c3\u8102\u7684\u6709\u6c27\u6216HIIT\u904b\u52d5\uff0c\u80fd\u6709\u6548\u7e2e\u77ed\u7df4\u51fa\u8179\u808c\u7684\u6642\u9593\u3002<\/p>\n<\/li>\n<li>\n<p>\u7537\u751f\u548c\u5973\u751f\u7df4\u8179\u808c\u7684\u65b9\u6cd5\u6709\u4ec0\u9ebc\u4e0d\u540c\uff1f<br \/>\nA\uff1a\u7537\u751f\u901a\u5e38\u9700\u5f37\u8abf\u8f03\u9ad8\u91cd\u91cf\u8207\u9ad8\u5f37\u5ea6\u8a13\u7df4\u4f86\u4fc3\u9032\u808c\u8089\u91cf\uff1b\u5973\u751f\u5247\u66f4\u6ce8\u91cd\u8102\u80aa\u71c3\u71d2\u8207\u7dda\u689d\u96d5\u5851\uff0c\u591a\u7d50\u5408\u6709\u6c27\u8207\u6838\u5fc3\u8a13\u7df4\uff0c\u98f2\u98df\u63a7\u7ba1\u4e5f\u66f4\u91cd\u8981\u3002<\/p>\n<\/li>\n<li>\n<p>\u7df4\u8179\u808c\u5927\u7d04\u9700\u8981\u591a\u4e45\u624d\u80fd\u770b\u5230\u6548\u679c\uff1f<br \/>\nA\uff1a\u808c\u8089\u589e\u9577\u9700\u7d043\u523012\u9031\uff0c\u4f46\u8981\u8b93\u8179\u808c\u660e\u986f\u51fa\u4f86\uff0c\u9808\u5c07\u9ad4\u8102\u7387\u964d\u4f4e\u523010%\u4ee5\u4e0b\uff0c\u901a\u5e38\u9700\u8981\u6301\u7e8c\u63a7\u5236\u98f2\u98df\u8207\u9032\u884c\u8102\u80aa\u71c3\u71d2\u904b\u52d5\u3002<\/p>\n<\/li>\n<li>\n<p>\u7df4\u8179\u808c\u6642\u61c9\u8a72\u5403\u54ea\u4e9b\u98df\u7269\uff1f<br \/>\nA\uff1a\u5efa\u8b70\u651d\u53d6\u9ad8\u86cb\u767d\u98df\u54c1\u5982\u96de\u80f8\u8089\u3001\u9b5a\u3001\u86cb\u767d\u7c89\uff0c\u4f4e\u91a3\u4f4e\u8102\u7684\u5168\u7a40\u985e\u8207\u852c\u83dc\uff0c\u4e26\u52a0\u5165\u5065\u5eb7\u8102\u80aa\u5982\u5805\u679c\u8207\u916a\u68a8\uff0c\u540c\u6642\u591a\u559d\u6c34\u4fc3\u9032\u4ee3\u8b1d\u3002<\/p>\n<\/li>\n<li>\n<p>\u9664\u4e86\u8179\u808c\u904b\u52d5\u5916\uff0c\u9084\u6709\u54ea\u4e9b\u6709\u6548\u7684\u8102\u80aa\u71c3\u71d2\u65b9\u6cd5\uff1f<br \/>\nA\uff1a\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09\u548c\u6709\u6c27\u904b\u52d5\uff08\u5982\u6162\u8dd1\u3001\u9a0e\u8173\u8e0f\u8eca\uff09\uff0c\u80fd\u5feb\u901f\u71c3\u71d2\u8102\u80aa\uff0c\u5e6b\u52a9\u8179\u808c\u7dda\u689d\u66f4\u660e\u986f\u3002<\/p>\n<\/li>\n<li>\n<p>\u6bcf\u65e5\u61c9\u8a72\u9032\u884c\u591a\u9577\u6642\u9593\u7684\u8179\u808c\u8a13\u7df4\uff1f<br 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