{"id":966,"date":"2024-07-30T15:12:57","date_gmt":"2024-07-30T07:12:57","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass\/"},"modified":"2024-07-30T15:12:57","modified_gmt":"2024-07-30T07:12:57","slug":"the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass\/","title":{"rendered":"\u589e\u808c\u7684\u56f0\u5883\uff1a\u600e\u9ebc\u8fa6\u808c\u8089\u91cf\u4e0a\u4e0d\u53bb\uff1f"},"content":{"rendered":"<p>\u5728\u5065\u8eab\u754c\uff0c\u8a31\u591a\u4eba\u52a0\u5165\u5065\u8eab\u623f\u7684\u521d\u8877\u662f\u70ba\u4e86\u63d0\u5347\u81ea\u8eab\u7684\u808c\u8089\u91cf\uff0c\u6539\u8b8a\u9ad4\u614b\uff0c\u537b\u767c\u73fe\u56f0\u96e3\u5230\u7121\u6cd5\u60f3\u50cf\u3002\u7279\u5225\u662f\u5c0d\u65bc\u4e00\u4e9b\u5065\u8eab\u65b0\u624b\u6216\u7d93\u6b77\u904e\u4e00\u6bb5\u6642\u9593\u8a13\u7df4\u7684\u4eba\u4f86\u8aaa\uff0c\u7d93\u5e38\u6703\u6709\u300c\u808c\u8089\u91cf\u4e0d\u5920\u300d\u3001\u300c\u808c\u8089\u91cf\u4e0d\u8db3\u600e\u9ebc\u8fa6\uff1f\u300d\u7684\u7591\u554f\u3002\u4ed6\u5011\u5728\u70ba\u4e86\u589e\u808c\u800c\u52aa\u529b\u8a13\u7df4\u6642\uff0c\u537b\u9762\u81e8\u300c\u808c\u8089\u91cf\u6389\u4e86\u300d\u6216\u300c\u808c\u8089\u91cf\u6389\u300d\u7684\u56f0\u5883\u3002\u672c\u6587\u5c07\u63d0\u4f9b\u4e00\u4e9b\u53ef\u80fd\u7684\u539f\u56e0\u548c\u61c9\u5c0d\u7b56\u7565\uff0c\u5e6b\u52a9\u4f60\u7a81\u7834\u589e\u808c\u74f6\u9838\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 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\/the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass\/#%E7%A2%BA%E8%AA%8D%E8%A8%93%E7%B7%B4%E7%9A%84%E6%AD%A3%E7%A2%BA%E6%80%A7\" >\u78ba\u8a8d\u8a13\u7df4\u7684\u6b63\u78ba\u6027<\/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\/the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass\/#%E9%80%B2%E8%A1%8C%E5%85%85%E8%B6%B3%E7%9A%84%E7%87%9F%E9%A4%8A%E8%A3%9C%E7%B5%A6\" >\u9032\u884c\u5145\u8db3\u7684\u71df\u990a\u88dc\u7d66<\/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\/the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass\/#%E6%8E%A7%E5%88%B6%E5%8D%A1%E8%B7%AF%E9%87%8C%E8%88%87%E4%BF%9D%E6%8C%81%E6%B0%B4%E5%88%86\" >\u63a7\u5236\u5361\u8def\u91cc\u8207\u4fdd\u6301\u6c34\u5206<\/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\/the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass\/#%E7%94%9F%E6%B4%BB%E7%BF%92%E6%85%A3%E7%9A%84%E5%BD%B1%E9%9F%BF\" >\u751f\u6d3b\u7fd2\u6163\u7684\u5f71\u97ff<\/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\/the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass\/#%E5%B0%8B%E6%B1%82%E5%B0%88%E6%A5%AD%E6%84%8F%E8%A6%8B\" >\u5c0b\u6c42\u5c08\u696d\u610f\u898b<\/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\/the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass\/#%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-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-dilemma-of-muscle-gaining-what-to-do-if-you-can-t-increase-your-muscle-mass\/#%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=\"%E7%A2%BA%E8%AA%8D%E8%A8%93%E7%B7%B4%E7%9A%84%E6%AD%A3%E7%A2%BA%E6%80%A7\"><\/span>\u78ba\u8a8d\u8a13\u7df4\u7684\u6b63\u78ba\u6027<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9996\u5148\uff0c\u554f\u984c\u53ef\u80fd\u51fa\u5728\u8a13\u7df4\u65b9\u6cd5\u4e0a\u3002\u4e0d\u6b63\u78ba\u7684\u8a13\u7df4\u8a08\u5283\u6703\u5c0e\u81f4\u808c\u8089\u7121\u6cd5\u6709\u6548\u589e\u9577\u3002\u4f8b\u5982\uff0c\u6709\u4e9b\u4eba\u53ef\u80fd\u904e\u5ea6\u4f9d\u8cf4\u6709\u6c27\u904b\u52d5\uff0c\u8a8d\u70ba\u9019\u6a23\u80fd\u4fc3\u9032\u6e1b\u8102\uff0c\u537b\u5ffd\u7565\u4e86\u529b\u91cf\u8a13\u7df4\u7684\u91cd\u8981\u6027\u3002\u529b\u91cf\u8a13\u7df4\u4e0d\u50c5\u80fd\u5920\u4fc3\u9032\u808c\u8089\u751f\u9577\uff0c\u9084\u80fd\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u5e6b\u52a9\u4f60\u5728\u9577\u671f\u6548\u679c\u4e0a\uff0c\u589e\u5f37\u808c\u8089\u91cf\u3002<\/p>\n<p>\u5c0d\u65bc\u521d\u5b78\u8005\u800c\u8a00\uff0c\u77ad\u89e3\u300c\u808c\u80a5\u5927\u4e09\u500b\u539f\u5247\u300d\u5341\u5206\u91cd\u8981\uff1a<br \/>\n1. <strong>\u9069\u7576\u7684\u8a13\u7df4\u5f37\u5ea6<\/strong>\uff1a\u4e0d\u61c9\u8a72\u592a\u8f15\u6216\u592a\u91cd\uff0c\u61c9\u8a72\u9078\u64c7\u53ef\u4ee5\u9032\u884c8-12\u6b21\u7684\u91cd\u91cf\u3002<br \/>\n2. <strong>\u5145\u8db3\u7684\u7d44\u6578\u8207\u4f11\u606f<\/strong>\uff1a\u5efa\u8b70\u6bcf\u500b\u808c\u7fa4\u6bcf\u9031\u9032\u884c\u5169\u81f3\u4e09\u6b21\u8a13\u7df4\uff0c\u4e26\u5728\u7d44\u9593\u4f11\u606f\u6642\u9593\u4fdd\u6301\u572860-90\u79d2\u3002<br \/>\n3. <strong>\u591a\u6a23\u7684\u8a13\u7df4\u65b9\u5f0f<\/strong>\uff1a\u4f8b\u5982\u52a0\u5165\u6a5f\u68b0\u3001\u81ea\u7531\u91cd\u91cf\u53ca\u81ea\u91cd\u8a13\u7df4\uff0c\u8b93\u808c\u8089\u63a5\u89f8\u5230\u4e0d\u540c\u7684\u523a\u6fc0\u3002<\/p>\n<p>\u4ee5\u4e0b\u662f\u5c0d\u65bc\u8a13\u7df4\u65b9\u6cd5\u7684\u6bd4\u8f03\u8868\u683c\uff1a<\/p>\n<table>\n<thead>\n<tr>\n<th>\u8a13\u7df4\u65b9\u6cd5<\/th>\n<th>\u7279\u5fb5<\/th>\n<th>\u5f71\u97ff\u808c\u8089\u589e\u9577\u7684\u7a0b\u5ea6<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u6709\u6c27\u904b\u52d5<\/td>\n<td>\u4f4e\u5f37\u5ea6\uff0c\u6642\u9593\u9577\uff0c\u4e3b\u8981\u71c3\u71d2\u8102\u80aa<\/td>\n<td>\u4f4e<\/td>\n<\/tr>\n<tr>\n<td>\u81ea\u7531\u91cd\u91cf\u8a13\u7df4<\/td>\n<td>\u9ad8\u5f37\u5ea6\uff0c\u6fc0\u52f5\u808c\u8089\u6210\u9577\uff0c\u80fd\u91cf\u6d88\u8017\u9ad8<\/td>\n<td>\u9ad8<\/td>\n<\/tr>\n<tr>\n<td>\u6a5f\u68b0\u8a13\u7df4<\/td>\n<td>\u7a69\u5b9a\u3001\u964d\u4f4e\u53d7\u50b7\u98a8\u96aa\uff0c\u6613\u65bc\u63a7\u5236<\/td>\n<td>\u4e2d\u9ad8<\/td>\n<\/tr>\n<tr>\n<td>\u81ea\u91cd\u8a13\u7df4<\/td>\n<td>\u96a8\u6642\u96a8\u5730\u53ef\u9032\u884c\uff0c\u8a13\u7df4\u6838\u5fc3\u8207\u7a69\u5b9a\u6027<\/td>\n<td>\u4e2d<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E9%80%B2%E8%A1%8C%E5%85%85%E8%B6%B3%E7%9A%84%E7%87%9F%E9%A4%8A%E8%A3%9C%E7%B5%A6\"><\/span>\u9032\u884c\u5145\u8db3\u7684\u71df\u990a\u88dc\u7d66<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9664\u4e86\u8a13\u7df4\uff0c\u98f2\u98df\u662f\u5f71\u97ff\u808c\u8089\u91cf\u7684\u53e6\u4e00\u500b\u95dc\u9375\u56e0\u7d20\u3002\u5982\u679c\u4f60\u5728\u904b\u52d5\u5f8c\u88dc\u5145\u7684\u71df\u990a\u4e0d\u8db3\uff0c\u808c\u8089\u5c07\u7121\u6cd5\u5f97\u5230\u5145\u5206\u7684\u6062\u5fa9\u548c\u751f\u9577\u3002\u5efa\u8b70\u5728\u6bcf\u9910\u4e2d\u90fd\u52a0\u5165\u512a\u8cea\u7684\u86cb\u767d\u8cea\uff0c\u5982\u96de\u80f8\u8089\u3001\u9b5a\u3001\u8c46\u985e\u6216\u4e73\u88fd\u54c1\uff0c\u4e26\u4e14\u6bcf\u5929\u90fd\u8981\u78ba\u4fdd\u86cb\u767d\u8cea\u7684\u651d\u5165\u91cf\u9054\u52301.2\u81f31.5\u514b\u6bcf\u516c\u65a4\u7684\u9ad4\u91cd\u3002<\/p>\n<p>\u5728\u529b\u91cf\u8a13\u7df4\u5f8c\uff0c\u53ca\u6642\u88dc\u5145\u9069\u91cf\u7684\u9ad8\u54c1\u8cea\u86cb\u767d\u8cea\uff0c\u53ef\u4ee5\u589e\u52a0\u808c\u8089\u5408\u6210\u7684\u6548\u7387\u3002\u4f8b\u5982\uff0c\u8a13\u7df4\u5f8c\u4e00\u5c0f\u6642\u5167\u651d\u53d6\u542b\u6709\u8c50\u5bcc\u6c28\u57fa\u9178\u7684\u98df\u7269\u662f\u975e\u5e38\u6709\u6548\u7684\u3002\u5982\u679c\u4f60\u5728\u589e\u808c\u671f\u9593\u4f9d\u7136\u611f\u89ba\u300c\u808c\u8089\u91cf\u4e0d\u5920\u300d\uff0c\u53ef\u4ee5\u8003\u616e\u589e\u52a0\u6bcf\u9910\u7684\u86cb\u767d\u8cea\u651d\u5165\u91cf\uff0c\u4e26\u4f7f\u7528\u5c08\u7528\u7684\u71df\u990a\u88dc\u5145\u54c1\uff0c\u5982\u4e73\u6e05\u86cb\u767d\u7c89\u7b49\uff0c\u4ee5\u78ba\u4fdd\u651d\u53d6\u5145\u8db3\u7684\u71df\u990a\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E6%8E%A7%E5%88%B6%E5%8D%A1%E8%B7%AF%E9%87%8C%E8%88%87%E4%BF%9D%E6%8C%81%E6%B0%B4%E5%88%86\"><\/span>\u63a7\u5236\u5361\u8def\u91cc\u8207\u4fdd\u6301\u6c34\u5206<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u808c\u8089\u751f\u9577\u7684\u95dc\u9375\u4e4b\u4e00\u662f\u78ba\u4fdd\u4f60\u651d\u53d6\u7684\u5361\u8def\u91cc\u662f\u591a\u9918\u7684\uff0c\u9019\u610f\u5473\u8457\u4f60\u7684\u651d\u5165\u9700\u7a0d\u5fae\u8d85\u904e\u6bcf\u65e5\u7684\u6d88\u8017\u3002\u5982\u679c\u4f60\u8017\u80fd\u7684\u592a\u904e\u5287\u70c8\u6216\u651d\u5165\u7684\u5361\u8def\u91cc\u4e0d\u8db3\uff0c\u7121\u8ad6\u591a\u52aa\u529b\u8a13\u7df4\uff0c\u4e5f\u7121\u6cd5\u770b\u898b\u671f\u671b\u7684\u9032\u6b65\u3002\u6b64\u5916\uff0c\u4fdd\u6301\u5145\u8db3\u7684\u6c34\u5206\uff0c\u6709\u52a9\u65bc\u63d0\u5347\u6574\u9ad4\u904b\u52d5\u8868\u73fe\u8207\u6062\u5fa9\u901f\u5ea6\u3002<\/p>\n<p>\u4e00\u65e6\u4f60\u6ce8\u610f\u5230\u300c\u808c\u8089\u91cf\u6389\u4e86\u300d\u7684\u60c5\u6cc1\uff0c\u9019\u6642\u53ef\u4ee5\u8003\u616e\u9032\u884c\u5c11\u91cf\u591a\u9910\u7684\u65b9\u5f0f\u9032\u98df\uff0c\u78ba\u4fdd\u6bcf\u9910\u4e5f\u662f\u9ad8\u86cb\u767d\u7684\u98df\u7269\uff0c\u9019\u6a23\u80fd\u5920\u589e\u52a0\u6bcf\u5929\u7684\u7e3d\u5361\u8def\u91cc\u651d\u5165\uff0c\u4fc3\u9032\u808c\u8089\u7684\u4fee\u5fa9\u8207\u589e\u9577\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%94%9F%E6%B4%BB%E7%BF%92%E6%85%A3%E7%9A%84%E5%BD%B1%E9%9F%BF\"><\/span>\u751f\u6d3b\u7fd2\u6163\u7684\u5f71\u97ff<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9664\u4e86\u8a13\u7df4\u548c\u98f2\u98df\uff0c\u751f\u6d3b\u7fd2\u6163\u540c\u6a23\u5c0d\u808c\u8089\u91cf\u6709\u8457\u91cd\u8981\u5f71\u97ff\u3002\u9577\u671f\u7684\u58d3\u529b\u3001\u5931\u7720\u8207\u4e0d\u898f\u5f8b\u7684\u751f\u6d3b\uff0c\u53ef\u80fd\u6703\u5f71\u97ff\u8377\u723e\u8499\u6c34\u5e73\uff0c\u9032\u800c\u59a8\u7919\u808c\u8089\u7684\u751f\u9577\u8207\u6062\u5fa9\u3002\u7814\u7a76\u6307\u51fa\uff0c\u58d3\u529b\u6fc0\u7d20\uff08\u5982\u76ae\u8cea\u9187\uff09\u904e\u9ad8\u6703\u6291\u5236\u776a\u916e\u7684\u751f\u6210\uff0c\u9019\u6703\u5c0e\u81f4\u808c\u8089\u91cf\u6d41\u5931\uff0c\u56e0\u6b64\u61c9\u63a7\u5236\u58d3\u529b\u4e26\u4fdd\u6301\u5145\u8db3\u7761\u7720\uff0c\u4ee5\u4fc3\u9032\u5065\u5eb7\u7684\u8eab\u9ad4\u72c0\u614b\u3002<\/p>\n<h2><span 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