{"id":618,"date":"2024-06-06T12:00:02","date_gmt":"2024-06-06T04:00:02","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/"},"modified":"2024-08-01T17:56:26","modified_gmt":"2024-08-01T09:56:26","slug":"beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/","title":{"rendered":"\u521d\u5b78\u8005\u7121\u6c27\u904b\u52d5\u6307\u5357\uff1a\u5f9e\u96f6\u958b\u59cb\u589e\u5f37\u808c\u8089\u529b\u91cf"},"content":{"rendered":"<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\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%E4%BB%80%E9%BA%BC%E6%98%AF%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%EF%BC%9F\" >\u4ec0\u9ebc\u662f\u7121\u6c27\u904b\u52d5\uff1f<\/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\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%E5%88%9D%E5%AD%B8%E8%80%85%E5%AD%B8%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95\" >\u521d\u5b78\u8005\u5b78\u7121\u6c27\u904b\u52d5<\/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\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%E9%81%B8%E5%96%AE\" >\u7121\u6c27\u904b\u52d5\u9078\u55ae<\/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\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E8%A3%9D%E7%BD%AE%E9%9C%80%E6%B1%82%E8%88%87%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\" >\u7121\u6c27\u904b\u52d5\u7684\u88dd\u7f6e\u9700\u6c42\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-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E6%8E%A8%E8%96%A6%E8%88%87%E7%BC%BA%E9%BB%9E\" >\u7121\u6c27\u904b\u52d5\u7684\u63a8\u85a6\u8207\u7f3a\u9ede<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%E6%8E%A8%E8%96%A6\" >\u63a8\u85a6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%E7%BC%BA%E9%BB%9E\" >\u7f3a\u9ede<\/a><\/li><\/ul><\/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\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%E6%9C%89%E5%93%AA%E4%BA%9B\" >\u7121\u6c27\u904b\u52d5\u6709\u54ea\u4e9b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/choozseo.com\/blog\/sport\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%E7%B8%BD%E7%B5%90\" >\u7e3d\u7d50<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/choozseo.com\/blog\/sport\/beginner-s-guide-to-anaerobic-exercise-building-muscle-strength-from-scratch\/#%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%BB%80%E9%BA%BC%E6%98%AF%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%EF%BC%9F\"><\/span>\u4ec0\u9ebc\u662f\u7121\u6c27\u904b\u52d5\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u521d\u5b78\u8005\u8e0f\u5165\u904b\u52d5\u5065\u8eab\u9818\u57df\u6642\uff0c\u901a\u5e38\u6703\u9762\u81e8\u5f88\u591a\u56f0\u60d1\uff0c\u5176\u4e2d\u4e00\u500b\u6700\u5e38\u898b\u7684\u5c31\u662f\u5982\u4f55\u5340\u5206\u6709\u6c27\u904b\u52d5\u548c\u7121\u6c27\u904b\u52d5\u3002\u7121\u6c27\u904b\u52d5\uff0c\u4e5f\u88ab\u7a31\u70ba\u6297\u963b\u904b\u52d5\u6216\u529b\u91cf\u8a13\u7df4\uff0c\u901a\u5e38\u662f\u6307\u77ed\u66ab\u800c\u6fc0\u70c8\u7684\u904b\u52d5\u5f62\u5f0f\uff0c\u5b83\u4ee5\u808c\u8089\u529b\u91cf\u70ba\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\u3002\u9019\u985e\u904b\u52d5\u80fd\u4fc3\u9032\u808c\u8089\u518d\u751f\uff0c\u589e\u52a0\u808c\u7fa4\uff0c\u9069\u5408\u90a3\u4e9b\u5e0c\u671b\u589e\u5f37\u808c\u8089\u529b\u91cf\u548c\u63d0\u9ad8\u9ad4\u80fd\u7684\u4eba\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%88%9D%E5%AD%B8%E8%80%85%E5%AD%B8%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95\"><\/span>\u521d\u5b78\u8005\u5b78\u7121\u6c27\u904b\u52d5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u521d\u5b78\u8005\u7121\u6c27\u904b\u52d5\u4e26\u4e0d\u9700\u8981\u7acb\u523b\u6295\u8eab\u9ad8\u5f37\u5ea6\u7684\u8a13\u7df4\u3002\u9069\u7576\u7684\u904b\u52d5\u9078\u55ae\u5b89\u6392\u53ef\u4ee5\u5e6b\u52a9\u60a8\u9010\u6b65\u9069\u61c9\uff0c\u4e26\u7372\u5f97\u8f03\u597d\u7684\u6548\u679c\u3002\u7121\u6c27\u904b\u52d5\u7684\u8a13\u7df4\u9078\u55ae\u61c9\u5305\u62ec\u4e0d\u540c\u7684\u52d5\u4f5c\u8207\u5f37\u5ea6\uff0c\u4f8b\u5982\uff1a<\/p>\n<ol>\n<li><strong>\u6df1\u8e72\uff08Squats\uff09<\/strong>\uff1a\u6709\u52a9\u65bc\u63d0\u9ad8\u817f\u90e8\u548c\u81c0\u90e8\u7684\u529b\u91cf\u3002<\/li>\n<li><strong>\u91cd\u8a13<\/strong>\uff1a\u63a8\u85a6\u4f7f\u7528\u555e\u9234\u3001\u69d3\u9234\u7b49\u5668\u68b0\u3002<\/li>\n<li><strong>\u5f48\u529b\u5e36\u8a13\u7df4<\/strong>\uff1a\u9078\u64c7\u4e00\u689d\u5f37\u5ea6\u9069\u4e2d\u7684\u5f48\u529b\u5e36\uff0c\u53ef\u4ee5\u642d\u914d\u6df1\u8e72\u3001\u62ac\u817f\u3001\u6a4b\u5f0f\u7b49\u57fa\u672c\u904b\u52d5\u3002<\/li>\n<\/ol>\n<p>\u9019\u4e9b\u52d5\u4f5c\u80fd\u5728\u77ed\u6642\u9593\u5167\u6709\u6548\u5730\u4fc3\u9032\u808c\u8089\u529b\u91cf\u63d0\u5347\uff0c\u540c\u6642\u4e5f\u6e1b\u5c11\u4e86\u904b\u52d5\u904e\u7a0b\u4e2d\u53ef\u80fd\u51fa\u73fe\u7684\u75b2\u4e4f\u611f\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%E9%81%B8%E5%96%AE\"><\/span>\u7121\u6c27\u904b\u52d5\u9078\u55ae<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u6709\u6548\u7684\u7121\u6c27\u904b\u52d5\u9078\u55ae\u53ef\u4ee5\u4f9d\u64da\u4e0d\u540c\u7684\u76ee\u6a19\u4f86\u8a2d\u8a08\uff0c\u521d\u5b78\u8005\u53ef\u53c3\u8003\u4ee5\u4e0b\u7bc4\u4f8b\uff1a<\/p>\n<ul>\n<li><strong>\u9031\u4e00<\/strong>\uff1a\u6df1\u8e72\u3001\u62ac\u817f\u3001\u6a4b\u5f0f\uff0c\u51713\u7d44\uff0c\u6bcf\u7d4415\u6b21<\/li>\n<li><strong>\u9031\u4e09<\/strong>\uff1a\u555e\u9234\u63e1\u63a8\u3001\u5074\u5e73\u8209\u3001\u555e\u9234\u5212\u8239\uff0c\u51713\u7d44\uff0c\u6bcf\u7d4412\u6b21<\/li>\n<li><strong>\u9031\u4e94<\/strong>\uff1a\u7d9c\u5408\u7df4\u7fd2\uff0c\u5c07\u9031\u4e00\u548c\u9031\u4e09\u7684\u52d5\u4f5c\u6df7\u5408\u9032\u884c\uff0c\u6bcf\u9805\u52d5\u4f5c2\u7d44\uff0c\u6bcf\u7d4410\u6b21<\/li>\n<\/ul>\n<p>\u521d\u5b78\u8005\u61c9\u6ce8\u610f\uff0c\u6bcf\u500b\u52d5\u4f5c\u4e4b\u9593\u61c9\u8a72\u9069\u7576\u4f11\u606f\uff0c\u4fdd\u6301\u7bc0\u594f\uff0c\u4ee5\u907f\u514d\u808c\u8089\u75b2\u52de\u6216\u53d7\u50b7\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E8%A3%9D%E7%BD%AE%E9%9C%80%E6%B1%82%E8%88%87%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\"><\/span>\u7121\u6c27\u904b\u52d5\u7684\u88dd\u7f6e\u9700\u6c42\u8207\u6ce8\u610f\u4e8b\u9805<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9032\u884c\u7121\u6c27\u904b\u52d5\u6642\uff0c\u5408\u9069\u7684\u88dd\u5099\u975e\u5e38\u91cd\u8981\u3002\u7a7f\u8457\u4e00\u96d9\u5408\u9069\u7684\u904b\u52d5\u978b\u80fd\u63d0\u4f9b\u826f\u597d\u7684\u652f\u6490\u548c\u4fdd\u8b77\uff0c\u7279\u5225\u662f\u6d89\u53ca\u8df3\u8e8d\u548c\u5c48\u819d\u7684\u52d5\u4f5c\u6642\u3002\u4f8b\u5982\u6df1\u8e72\u548c\u5f48\u529b\u5e36\u8a13\u7df4\uff0c\u9019\u4e9b\u52d5\u4f5c\u90fd\u8981\u6c42\u8173\u8e1d\u548c\u819d\u84cb\u53c3\u8207\u904b\u52d5\uff0c\u56e0\u6b64\uff0c\u8173\u8e1d\u548c\u819d\u84cb\u4e0d\u9069\u8005\u61c9\u8a72\u8861\u91cf\u81ea\u8eab\u9ad4\u80fd\u72c0\u6cc1\u518d\u9032\u884c\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u5efa\u8b70\u904b\u52d5\u524d\u5145\u5206\u71b1\u8eab\uff0c\u4ee5\u653e\u9b06\u808c\u8089\uff0c\u589e\u52a0\u904b\u52d5\u904e\u7a0b\u4e2d\u7684\u9748\u6d3b\u6027\u548c\u6e1b\u5c11\u53d7\u50b7\u98a8\u96aa\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E6%8E%A8%E8%96%A6%E8%88%87%E7%BC%BA%E9%BB%9E\"><\/span>\u7121\u6c27\u904b\u52d5\u7684\u63a8\u85a6\u8207\u7f3a\u9ede<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u7121\u6c27\u904b\u52d5\u9069\u5408\u60f3\u8981\u589e\u808c\u3001\u63d0\u5347\u7206\u767c\u529b\u7684\u4eba\u7fa4\uff0c\u4f46\u5b83\u4e5f\u6709\u4e00\u4e9b\u7f3a\u9ede<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E6%8E%A8%E8%96%A6\"><\/span>\u63a8\u85a6<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u589e\u5f37\u808c\u8089\u529b\u91cf<\/strong>\uff1a\u900f\u904e\u7121\u6c27\u904b\u52d5\uff0c\u53ef\u4ee5\u6709\u6548\u5730\u589e\u5f37\u5168\u8eab\u808c\u8089\u529b\u91cf\uff0c\u4f7f\u8eab\u9ad4\u7dda\u689d\u66f4\u52a0\u52fb\u7a31\u3002<\/li>\n<li><strong>\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d<\/strong>\uff1a\u589e\u52a0\u808c\u8089\u91cf\u80fd\u5e6b\u52a9\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u6709\u52a9\u65bc\u9577\u671f\u7684\u9ad4\u8102\u7ba1\u7406\u3002<\/li>\n<li><strong>\u7a81\u7834\u505c\u6eef\u671f<\/strong>\uff1a\u7576\u6709\u6c27\u904b\u52d5\u6548\u679c\u505c\u6eef\u6642\uff0c\u52a0\u5165\u7121\u6c27\u904b\u52d5\u53ef\u4ee5\u5e36\u4f86\u5168\u65b0\u7684\u523a\u6fc0\uff0c\u4fc3\u9032\u8eab\u9ad4\u9032\u4e00\u6b65\u7684\u6539\u8b8a\u3002<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"%E7%BC%BA%E9%BB%9E\"><\/span>\u7f3a\u9ede<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u5bb9\u6613\u75b2\u52de<\/strong>\uff1a\u7121\u6c27\u904b\u52d5\u5f37\u5ea6\u5927\uff0c\u5bb9\u6613\u9020\u6210\u808c\u8089\u75b2\u52de\uff0c\u6709\u6642\u9700\u66f4\u9577\u6642\u9593\u6062\u5fa9\u3002<\/li>\n<li><strong>\u4e0d\u9069\u5408\u5fc3\u81df\u75c5\u60a3\u8005<\/strong>\uff1a\u9ad8\u5f37\u5ea6\u7684\u7121\u6c27\u904b\u52d5\u53ef\u80fd\u5c0d\u5fc3\u81df\u4e0d\u5229\uff0c\u5efa\u8b70\u6709\u5fc3\u8840\u7ba1\u75be\u75c5\u60a3\u8005\u8aee\u8a62\u91ab\u751f\u5f8c\u518d\u9032\u884c\u3002<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E7%84%A1%E6%B0%A7%E9%81%8B%E5%8B%95%E6%9C%89%E5%93%AA%E4%BA%9B\"><\/span>\u7121\u6c27\u904b\u52d5\u6709\u54ea\u4e9b<span 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class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u7121\u6c27\u904b\u52d5\u662f\u4e00\u7a2e\u80fd\u6709\u6548\u589e\u5f37\u808c\u8089\u529b\u91cf\u548c\u63d0\u5347\u9ad4\u80fd\u7684\u904b\u52d5\u65b9\u5f0f\uff0c\u9069\u5408\u5404\u500b\u5e74\u9f61\u5c64\u7684\u521d\u5b78\u8005\u3002\u8a2d\u8a08\u5408\u9069\u7684\u7121\u6c27\u904b\u52d5\u9078\u55ae\uff0c\u914d\u5408\u9069\u7576\u7684\u904b\u52d5\u88dd\u5099\uff0c\u4ee5\u53ca\u91cd\u8996\u904b\u52d5\u4e2d\u7684\u6ce8\u610f\u4e8b\u9805\uff0c\u53ef\u4ee5\u5e6b\u52a9\u60a8\u66f4\u597d\u5730\u4eab\u53d7\u904b\u52d5\u904e\u7a0b\uff0c\u4e26\u7372\u5f97\u66f4\u4f73\u7684\u904b\u52d5\u6548\u679c\u3002\u7121\u8ad6\u60a8\u662f\u60f3\u8ffd\u6c42\u66f4\u597d\u7684\u9ad4\u578b\uff0c\u9084\u662f\u60f3\u63d0\u9ad8\u904b\u52d5\u80fd\u529b\uff0c\u7121\u6c27\u904b\u52d5\u90fd\u80fd\u52a9\u60a8\u9054\u6210\u76ee\u6a19\u3002<\/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 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[&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[760],"tags":[883,111,16,108,882,17,18,110,107],"class_list":["post-618","post","type-post","status-publish","format-standard","hentry","category-760","tag-883","tag-111","tag-16","tag-108","tag-882","tag-17","tag-18","tag-110","tag-107"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u521d\u5b78\u8005\u7121\u6c27\u904b\u52d5\u6307\u5357\uff1a\u5f9e\u96f6\u958b\u59cb\u589e\u5f37\u808c\u8089\u529b\u91cf - ChoozSEO\uff5c\u904b\u52d5\u5065\u8eab<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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