{"id":3563,"date":"2018-06-22T06:59:10","date_gmt":"2018-06-21T22:59:10","guid":{"rendered":"https:\/\/dingxuan.info\/wp\/?p=3563"},"modified":"2018-07-05T17:37:56","modified_gmt":"2018-07-05T09:37:56","slug":"%e6%89%8b%e6%8a%8a%e6%89%8b%ef%bc%8c%e6%95%99%e4%bd%a0%e5%88%b6%e5%ae%9a%e7%a7%91%e5%ad%a6%e8%ae%ad%e7%bb%83%e8%ae%a1%e5%88%92","status":"publish","type":"post","link":"https:\/\/dingxuan.info\/wp\/?p=3563","title":{"rendered":"\u624b\u628a\u624b\uff0c\u6559\u4f60\u5236\u5b9a\u79d1\u5b66\u8bad\u7ec3\u8ba1\u5212"},"content":{"rendered":"<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u524d\u8a00\uff1a\u672c\u6587\u6765\u81ea\u4e8e Ruki \u59d0\u7684\u4e00\u4f4d\u4efb\u804c S&amp;C \u6559\u7ec3\u7684\u597d\u53cb\uff0c\u6570\u4f4d USAPL \u5168\u56fd\u51a0\u519b\u3001IPF \u4e16\u754c\u9526\u6807\u8d5b\u7cbe\u82f1\u8fd0\u52a8\u5458\u7684\u6559\u7ec3\u3002\u907f\u514d\u5e7f\u544a\u4e4b\u5acc\uff0c\u5f81\u5f97\u540c\u610f\u540e\u5728\u6b64\u9690\u53bb\u59d3\u540d\u3002<br style=\"margin: 0;padding: 0;max-width: 100% !important\"><\/strong><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u672c\u6587\u9002\u7528\u4e8e\u5bf9\u4e8e\u529b\u91cf\u8bad\u7ec3\u6709\u4e00\u5b9a\u7406\u89e3\u7684\u7231\u597d\u8005\uff0c\u5982\u679c\u4f60\u662f\u7eaf\u5c0f\u767d\uff0c<a style=\"margin: 0;padding: 0;color: #576b95;text-decoration: none;max-width: 100% !important\" href=\"http:\/\/mp.weixin.qq.com\/s?__biz=MzA5Njk4MDY4OQ==&amp;mid=215526099&amp;idx=1&amp;sn=71ca33b182e2e14795a08543d00f820e&amp;scene=21#wechat_redirect\" target=\"_blank\" rel=\"noopener\">\u8fd9\u91cc\u6709\u4e00\u7bc7\u66f4\u52a0\u57fa\u7840\uff08\u4e5f\u66f4\u52a0\u7b80\u964b\uff09\u7684\u4ecb\u7ecd<\/a>\u3002<\/p>\n<!--more-->\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: top;width: 15%;padding-right: 1px;padding-left: 1px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: 10px;margin-bottom: 10px;text-align: center\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: top;border-left: 1px solid #a0a0a0;border-right: 1px solid #a0a0a0;padding-right: 5px;padding-left: 5px;color: #a0a0a0\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;min-height: 1em;width: 1em;margin-right: 0.2em;margin-left: 0.2em;float: right;clear: none\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u7248\u6743\u58f0\u660e<\/strong><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;font-size: 0;line-height: 0;min-height: 0\"><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: top;width: 85%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: justify;color: #61b6cc;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em;white-space: normal\">\u672c\u516c\u4f17\u53f7\u5185\u5bb9\u975e\u7279\u6b8a\u58f0\u660e\uff0c\u5168\u90e8\u539f\u521b\uff0c\u4e3a\u4fdd\u8bc1\u516c\u6b63\u72ec\u7acb\uff0c\u8c22\u7edd\u4efb\u4f55\u5f62\u5f0f\u7684\u5546\u4e1a\u5408\u4f5c\u3002\u6709\u507f\u8f6c\u8f7d\u3001\u7ea6\u7a3f\uff0c\u8bf7\u901a\u8fc7\u4ee5\u4e0b\u65b9\u5f0f\u8054\u7cfb\u4f5c\u8005\uff1a<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em;white-space: normal\">\u4e2a\u4eba\u5fae\u4fe1\uff1a647811<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em;white-space: normal\">\u516c\u4f17\u53f7\uff1aworkout_lab<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em;white-space: normal\"><a href=\"mailto:%E9%82%AE%E7%AE%B1%EF%BC%9Aruki.jianshen@gmail.com\">\u90ae\u7bb1\uff1aruki.jianshen@gmail.com<\/a><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em;text-align: center\"><span style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 18px;color: #f96e57\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u4f60\u4e3a\u4ec0\u4e48\u8981\u5065\u8eab\uff1f<\/strong><\/span>\n<figure id=\"attachment_mmd_3564\" class=\"wp-block-image \"><img decoding=\"async\" width=\"576\" height=\"375\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/973633e98bce6df539531e8651984cbc.jpeg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u7b54\u6848\u53ef\u80fd\u662f\u591a\u79cd\u591a\u6837\u7684\uff1a\u63d0\u9ad8\u8010\u529b\u3001\u589e\u52a0\u81ea\u4fe1\u3001\u51cf\u80a5\u3001\u51fa\u51fa\u6c57\u51cf\u538b\u2026\u2026\u4f46\u662f\uff0c\u8fd9\u4e9b\u7b54\u6848\u4e07\u53d8\u4e0d\u79bb\u5176\u5b97\uff1a\u6539\u53d8\u4f60\u7684\u8eab\u4f53\u3002\u4e0d\u7ba1\u4f60\u5982\u4f55\u8bad\u7ec3\uff0c\u76ee\u7684\u603b\u4f1a\u662f\u5bfb\u6c42\u67d0\u79cd\u6539\u53d8\u3002<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u5927\u90e8\u5206\u4eba\u5bf9\u4e8e\u300c\u6539\u53d8\u300d\u7684\u5b9a\u4e49\uff0c\u66f4\u591a\u662f\u5728\u5f62\u4f53\u4e0a\u2014\u2014\u4e0d\u7ba1\u4f60\u8fdb\u884c\u4ec0\u4e48\u8fd0\u52a8\uff0c\u83b7\u5f97\u66f4\u5065\u5eb7\u3001\u6027\u611f\u7684\u8eab\u6750\uff0c\u603b\u4f1a\u662f\u4f60\u76f4\u63a5\u6216\u8005\u95f4\u63a5\u7684\u8bad\u7ec3\u76ee\u6807\u4e4b\u4e00\uff1b\u800c\u8fd0\u52a8\u5458\u4eec\u7684\u4e3b\u8981\u300c\u6539\u53d8\u300d\uff0c\u5219\u5728\u8fd0\u52a8\u8868\u73b0\u4e0a\u2026\u2026\u5728\u4f60\u4e3a\u81ea\u5df1\u5236\u5b9a\u8bad\u7ec3\u4e4b\u524d\uff0c\u9700\u8981\u77e5\u9053\uff1a\u4f60\u7684\u4e3b\u8981\u76ee\u6807\u662f\u4ec0\u4e48\uff1f<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u5982\u679c\u4f60\u60f3\u7ec3\u7684\u8d8a\u5927\u8d8a\u597d\uff0c\u53c8\u60f3\u9a6c\u62c9\u677e\u8dd1\u7684\u5feb\uff1b\u6216\u8005\u60f3\u5728\u6781\u901f\u51cf\u8102\u7684\u540c\u65f6\uff0c\u5927\u5e45\u5ea6\u589e\u52a0\u529b\u91cf\u2026\u2026\u4f60\u5f88\u53ef\u80fd\u8bad\u7ec3\u4e00\u6bb5\u65f6\u5019\u4e4b\u540e\uff0c\u8fd8\u5728\u539f\u5730\u6253\u8f6c\u3002\u4e00\u6b21\u4e00\u4e2a\u76ee\u6807\uff0c\u6162\u6162\u5b8c\u6210\uff0c\u624d\u662f\u6b63\u786e\u7684\u8bad\u7ec3\u5fc3\u6001\u3002\u5728\u786e\u5b9a\u4e86\u4e3b\u8981\u8bad\u7ec3\u76ee\u7684\u4e4b\u540e\uff0c\u6211\u4eec\u8be5\u8c08\u8c08\u8bad\u7ec3\u8ba1\u5212\u4e86\u3002<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u8bad\u7ec3\u8ba1\u5212\u7684\u5236\u5b9a\uff0c\u8bf4\u7b80\u5355\u5f88\u7b80\u5355\uff1a\u4ece\u7f51\u4e0a\u627e\u4e00\u4e2a\u73b0\u6210\u7684\u6a21\u677f\uff0c\u6bd4\u5982 5X5\uff0c\u6bcf\u5468\u52a0 2.5 kg\uff0c\u76f4\u5230\u52a0\u4e0d\u52a8\u4e3a\u6b62\uff0c\u91cd\u65b0\u518d\u6765\uff1b\u8bf4\u590d\u6742\u4e5f\u590d\u6742\uff1a\u4e00\u9879\u79d1\u5b66\u5e76\u4e14\u4e2a\u4eba\u5316\u7684\u8bad\u7ec3\u8ba1\u5212\uff0c\u9700\u8981\u957f\u671f\u7684\u89c4\u5212\u548c\u8c03\u6574\uff0c\u4ee5\u4f7f\u8fd0\u52a8\u5458\u5728\u7ade\u8d5b\u65f6\u8fbe\u5230\u6700\u4f73\u7684\u8bad\u7ec3\u72b6\u6001\u3002\u6bd4\u5982\u4e0b\u8868\uff0c\u5c31\u662f\u67d0\u4f4d\u5973\u6027\u8fd0\u52a8\u5458\uff08USAPL \u7eaa\u5f55\u4fdd\u6301\u8005\uff0c\u7ea7\u522b\u51a0\u519b\uff09\u5907\u6218 IPF worlds \u65f6\u5019\u7684\u6574\u5e74\u8bad\u7ec3\u8ba1\u5212\u3002<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3574\" class=\"wp-block-image \"><img decoding=\"async\" width=\"640\" height=\"307\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/6ddb567fa917fa6949a2570b0b512e48.jpeg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u4e24\u79cd\u8bad\u7ec3\u65b9\u6cd5\u5e76\u6ca1\u6709\u672c\u8d28\u7684\u9ad8\u4e0b\u2014\u2014\u5bf9\u4e8e\u65b0\u624b\u6216\u8005\u521a\u63a5\u89e6\u529b\u91cf\u8bad\u7ec3\u7684\u4eba\u800c\u8a00\uff0c\u4e5f\u8bb8\u5e76\u4e0d\u9700\u8981\u8fc7\u5206\u590d\u6742\u7684\u8ba1\u5212\uff08\u8fd9\u7c7b\u8ba1\u5212\u4e00\u822c\u4ef7\u683c\u4e0d\u83f2\uff0c\u6bcf\u4e2a\u6708\u5728 3-4 \u4f4d\u6570\u7f8e\u91d1\u4e4b\u95f4\uff09\uff1b\u5bf9\u4e8e\u9ad8\u6c34\u5e73\u8fd0\u52a8\u5458\uff0c\u4f7f\u7528\u975e\u4e2a\u4eba\u5316\u7684\u6a21\u677f\uff0c\u5f88\u53ef\u80fd\u4f1a\u5f71\u54cd\u8bad\u7ec3\u8fdb\u5ea6\u3002\u800c\u5bf9\u4e8e\u9605\u8bfb\u672c\u6587\u7684\u4f60\uff0c\u53ef\u80fd\u5bfb\u6c42\u7684\u662f\u6298\u4e2d\u7684\u65b9\u5f0f\uff1a\u65e2\u4e0d\u8fc7\u5206\u7b80\u5355\uff0c\u4e5f\u4e0d\u8fc7\u5206\u590d\u6742\uff0c\u5e76\u4e14\u6709\u4e00\u5b9a\u4e2a\u4eba\u5316\u7684\u7a7a\u95f4\u3002<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u672c\u6587\uff0c\u5c06\u4f1a\u6559\u4f60\uff0c\u5982\u4f55\u6700\u79d1\u5b66\u7684\u5236\u5b9a\u81ea\u5df1\u7684\u8bad\u7ec3\u8ba1\u5212\u3002\u5c3d\u7ba1\u6587\u7ae0\u4f1a\u5c3d\u91cf\u505a\u5230\u7b80\u5355\u660e\u4e86\uff0c\u4f60\u9700\u8981\u6709\u4e00\u5b9a\u7684\u7406\u8bba\u57fa\u7840\uff0c\u624d\u80fd\u66f4\u597d\u7684\u7406\u89e3\u3002<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3569\" class=\"wp-block-image \"><img decoding=\"async\" width=\"640\" height=\"295\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/3758083652816630567b14fdf83f7a5d.png\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u4f60\u9700\u8981\uff1a<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1. Excel\u3001google sheet\uff0c\u6216\u8005\u5176\u4ed6\u8bb0\u5f55\u8f6f\u4ef6\/app\uff0c\u6765\u8bb0\u5f55\u4f60\u7684\u8bad\u7ec3\u6570\u5b57\u3002\u7eb8\u548c\u7b14\u4e5f\u53ef\u4ee5\uff0c\u4f46\u662f\u5f53\u9047\u5230\u590d\u6742\u7684\u8ba1\u7b97\u65f6\uff0c\u4f1a\u53d8\u5f97\u975e\u5e38\u9ebb\u70e6\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">2. \u8010\u5fc3\uff0c\u4ee5\u53ca\u6267\u884c\u529b\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">3. \u4e0d\u8981\u671f\u5f85\u5728\u4e00\u5f00\u59cb\u5c31\u5199\u51fa\u6700\u9002\u5408\u81ea\u5df1\u7684\u8ba1\u5212\u2014\u2014\u5728\u8bd5\u9519\u8db3\u591f\u591a\u6b21\u4e4b\u524d\uff0c\u9664\u975e\u975e\u5e38\u5e78\u8fd0\uff0c\u4f60\u7684\u8ba1\u5212\u603b\u4f1a\u6709\u8fd9\u6837\u6216\u8005\u90a3\u6837\u7684\u758f\u6f0f\u3002\u77e5\u9053\u4ec0\u4e48\u9002\u5408\u81ea\u5df1\uff0c\u4ec0\u4e48\u4e0d\u9002\u5408\u81ea\u5df1\uff0c\u624d\u80fd\u4f9d\u6b64\u505a\u51fa\u6539\u53d8\u3002<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u7b80\u5355\u8d77\u89c1\uff0c\u672c\u6587\u5c06\u5047\u8bbe\u4f60\u7684\u4e3b\u8981\u76ee\u6807\u662f\u63d0\u9ad8\u4e09\u5927\u9879\uff08\u6df1\u8e72\u3001\u786c\u62c9\u3001\u5367\u63a8\uff09\u7684\u6570\u5b57\u2014\u2014\u8fd9\u662f\u5927\u90e8\u5206\u529b\u91cf\u8bad\u7ec3\u8005\u7684\u91cd\u8981\u8bad\u7ec3\u5185\u5bb9\u3002\u5982\u679c\u4f60\u7684\u8bad\u7ec3\u4e0d\u5305\u542b\u8fd9\u4e9b\u9879\u76ee\uff0c\u540c\u6837\u7684\u7406\u8bba\u57fa\u7840\u4e5f\u9002\u7528\u4e8e\u5176\u4ed6\u9879\u76ee\u3002\u5728\u5236\u5b9a\u8ba1\u5212\u4e4b\u524d\uff0c\u8bf7\u5141\u8bb8\u6211\u518d\u5f3a\u8c03\u4e00\u904d\uff1a\u8bad\u7ec3\u76ee\u7684\uff0c\u9700\u8981\u73b0\u5b9e\u3001\u4fdd\u5b88\u4e00\u4e9b\u3002\u5982\u679c\u4f60\u8fde\u4e00\u4e2a\u7a7a\u624b\u6df1\u8e72\u90fd\u505a\u4e0d\u4e86\uff0c\u60f3\u5728 12 \u5468\u5185\uff0c\u5c06\u8d1f\u91cd\u6df1\u8e72\u63d0\u9ad8\u5230 100 kg\uff0c\u9664\u975e\u5929\u8d4b\u79c9\u5f02\uff0c\u4efb\u4f55\u8ba1\u5212\u90fd\u4e0d\u592a\u53ef\u80fd\u5e2e\u4f60\u8fbe\u5230\u8fd9\u4e2a\u76ee\u6807\u3002<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: top;width: 12%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: -4px;margin-right: 0;margin-left: 0;text-align: center\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;background-color: #0d0015;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;color: #ffffff;border: 1px solid #0d0015\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u7b2c\u4e00\u6b65\uff1a\u81ea\u6211\u8bc4\u4f30<\/strong><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u5982\u679c\u4f60\u6ca1\u6709\u9760\u8c31\u7684\u6559\u7ec3\uff0c\u81ea\u6211\u8bc4\u4f30\u662f\u4e00\u9879\u5f88\u91cd\u8981\u7684\u6280\u80fd\u3002\u4ee5\u529b\u91cf\u8bad\u7ec3\u4e3e\u4f8b\uff0c\u6211\u4f1a\u5efa\u8bae\u4f60\uff1a<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">\u62cd\u6444\u81ea\u5df1\u6df1\u8e72\u3001\u786c\u62c9\u3001\u5367\u63a8\u6781\u9650\u91cd\u91cf 90% \u4ee5\u4e0a\uff0c\u6bcf\u7ec4 2 \u6b21\u7684\u89c6\u9891\u3002\u5b83\u7684\u76ee\u7684\uff0c\u4e0d\u5728\u4e8e\u8ba9\u4f60\u4e3a\u4e86\u51b2\u51fb\u6781\u9650\u800c\u70ab\u8000\uff0c\u800c\u662f\u9009\u62e9\u4e00\u4e2a\u6bd4\u8f83\u91cd\u3001\u52a8\u4f5c\u5bb9\u6613\u53d8\u5f62\u7684\u91cd\u91cf\uff0c\u8ba9\u4f60\u66f4\u5bb9\u6613\u770b\u51fa\u81ea\u5df1\u7684\u52a8\u4f5c\u54ea\u91cc\u51fa\u4e86\u95ee\u9898\u3002<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.1 \u6df1\u8e72<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.1.1 \u5728\u5e95\u90e8\u521a\u8d77\u6765\u81f3\u9ecf\u6ede\u70b9\u7684\u65f6\u5019\uff0c\u662f\u4e0d\u662f\u51fa\u73b0\u300c\u80f8\u548c\u6760\u94c3\u6ca1\u52a8\uff0c\u5c41\u80a1\u5148\u8d77\u6765\u300d\u7684\u73b0\u8c61\uff1f\u8fd9\u662f\u4e00\u4e2a\u975e\u5e38\u5e38\u89c1\u7684\u95ee\u9898\uff0c\u5f88\u53ef\u80fd\u662f\u6280\u672f\u7f3a\u9677\uff0c\u6216\u8005\u5355\u7eaf\u80a1\u56db\u529b\u91cf\u4e0d\u8db3\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.1.2 \u8e72\u4e0d\u5230\u6df1\u5ea6\uff1f\u5982\u679c\u4f60\u7684\u8e1d\u5173\u8282\u6ca1\u95ee\u9898\uff0c\u81c0\u90e8\u808c\u7fa4\u4e0d\u8fc7\u7d27\u7684\u8bdd\uff0c\u4f60\u5f88\u53ef\u80fd\u53ea\u662f\u5728\u5927\u91cd\u91cf\u4e0b\u53d8\u5f97\u66f4\u4e0d\u81ea\u4fe1\u3001\u66f4\u300c\u61d2\u300d\u3002\u8bd5\u8bd5\u7a0d\u5fae\u964d\u4f4e\u4e00\u70b9\u91cd\u91cf\uff0c\u4ee5\u4fdd\u6301\u66f4\u597d\u7684\u52a8\u4f5c\u6765\u8fbe\u5230\u957f\u671f\u7ed3\u679c\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.1.3 \u6ca1\u6cd5\u8fbe\u5230\u810a\u67f1\u4e2d\u7acb\u4f4d\uff0c\u6216\u8005\u51fa\u73b0\u4e0a\u80cc\u6216\u8005\u4e0b\u80cc\u5f2f\u66f2\u7684\u73b0\u8c61\uff1f\u8bd5\u7740\u627e\u627e\u81ea\u5df1\u7684\u6838\u5fc3\uff0c\u6216\u8005\u547c\u5438\u65b9\u5f0f\u6709\u6ca1\u6709\u95ee\u9898\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.1.4 \u819d\u76d6\u5185\u6263\uff1f\u5f88\u591a\u6559\u7ec3\u4e00\u770b\u5230\u819d\u76d6\u5185\u6263\uff0c\u5c31\u4f1a\u8dd1\u8fc7\u6765\u544a\u8bc9\u4f60\uff0c\u4f60\u7684\u81c0\u90e8\u808c\u7fa4\u4e0d\u591f\u5f3a\u58ee\uff0c\u4f46\u5176\u5b9e\uff0c\u8fd9\u4e2a\u73b0\u8c61\u4e5f\u8bb8\u662f\u56e0\u4e3a\u4f60\u627e\u4e0d\u5230\u811a\u7684\u4f4d\u7f6e\u2014\u2014\u8bd5\u7740\u5c06\u811a\u300c\u624e\u5728\u5730\u4e0a\u300d\uff0c\u4e5f\u8bb8\u4f1a\u6709\u5e2e\u52a9\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.2 \u5367\u63a8<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.2.1 \u6bcf\u4e00\u6b21\u5367\u63a8\u90fd\u89e6\u4e0d\u5230\u80f8\uff1f\u628a\u91cd\u91cf\u964d\u4f4e\u4e00\u70b9\u5427\uff0c\u4e0d\u8981\u4e3a\u4e86\u88c5\u903c\u800c\u300c\u6296\u63a8\u300d\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.2.2 \u9ecf\u6ede\u70b9\u5728\u4e0b\u534a\u7a0b\uff1f\u4f60\u7684\u80f8\u90e8\u53ef\u80fd\u9700\u8981\u52a0\u5f3a\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.2.3 \u9ecf\u6ede\u70b9\u5728\u4e0a\u534a\u7a0b\uff0c\u6216\u8005\u65e0\u6cd5\u9501\u5b9a\uff1f\u4f60\u7684\u4e09\u5934\u808c\u53ef\u80fd\u8fc7\u4e8e\u75b2\u52b3\uff0c\u6216\u8005\u9700\u8981\u52a0\u5f3a\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.3 \u786c\u62c9<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.3.1 \u6760\u94c3\u65e0\u6cd5\u79bb\u5730\uff1f\u4f60\u7684\u8d77\u59cb\u4f4d\u7f6e\u53ef\u80fd\u6709\u95ee\u9898\uff0c\u6216\u8005\u6838\u5fc3\u529b\u91cf\u4e0d\u8db3\uff1b\u6216\u8005\uff0c\u8fd9\u4e2a\u91cd\u91cf\u8d85\u51fa\u4f60\u6781\u9650\u592a\u591a\u4e86\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.3.2 \u65e0\u6cd5\u9501\u5b9a\uff0c\u627e\u4e0d\u5230\u300c\u5c41\u80a1\u53d1\u529b\u300d\u7684\u611f\u89c9\uff1f\u4f60\u53ef\u80fd\u9700\u8981\u52a0\u5f3a\u81c0\u90e8\u808c\u7fa4\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.3.3 \u6ed1\u6760\uff1f\u4f60\u9700\u8981\u52a0\u5f3a\u63e1\u529b\uff1b<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1.3.4 \u663e\u7136\uff0c\u5982\u679c\u4f60\u6709\u7740\u4efb\u4f55\u7a0b\u5ea6\u7684\u5f2f\u8170\u73b0\u8c61\uff0c\u9700\u8981\u5728\u53d7\u4f24\u4e4b\u524d\uff0c\u5148\u628a\u5b83\u4fee\u6b63\u4e86\u3002<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3567\" class=\"wp-block-image \"><img decoding=\"async\" width=\"640\" height=\"249\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/dd1b1a7f14b7055c7fffdca76711acac.jpeg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: top;width: 12%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: -4px;margin-right: 0;margin-left: 0;text-align: center\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;background-color: #0d0015;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;color: #ffffff;border: 1px solid #0d0015\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">2<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u7b2c\u4e8c\u6b65\uff1a\u77e5\u9053\u4f60\u9700\u8981\u7684\u300c\u9002\u5e94\u6027\u300d<\/strong><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u5728\u6211\u6267\u6559\u7684\u8fd9\u4e9b\u5e74\u91cc\uff0c\u65b0\u624b\uff08\u751a\u81f3\u5f88\u591a\u4e13\u4e1a\u6559\u7ec3\uff09\u6700\u5e38\u89c1\u7684\u95ee\u9898\u662f\uff1a\u6839\u636e\u52a8\u4f5c\u6765\u786e\u5b9a\u8ba1\u5212\u3002\u8fd9\u662f\u9519\u8bef\u7684\u505a\u6cd5\u2014\u2014\u4f60\u9700\u8981\u6839\u636e\u300c\u9002\u5e94\u6027\uff08Adaptation\uff09\u300d\u6765\u5236\u5b9a\u8bad\u7ec3\u8ba1\u5212\u3002<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u518d\u5f3a\u8c03\u4e00\u904d\uff1a\u4f60\u9700\u8981\u4f60\u9700\u8981\u6839\u636e\u300c\u9002\u5e94\u6027\u300d\u6765\u5236\u5b9a\u8bad\u7ec3\u8ba1\u5212\u3002<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u4f60\u9700\u8981\u7406\u89e3\uff1a\u53ea\u8981\u8fbe\u5230\u8bad\u7ec3\u76ee\u7684\uff0c\u5177\u4f53\u52a8\u4f5c\u662f\u4e0d\u91cd\u8981\u7684\u2014\u2014\u4e3e\u4e2a\u4f8b\u5b50\uff0c\u5982\u679c\u4f60\u7684\u76ee\u6807\u662f\u63d0\u9ad8\u6df1\u8e72\u6210\u7ee9\uff0c\u800c\u76ee\u524d\u9650\u5236\u4f60\u6df1\u8e72\u7684\u77ed\u677f\uff0c\u662f\u80a1\u56db\u529b\u91cf\uff0c\u90a3\u4e48\uff0c\u4f60\u53ef\u4ee5\u8fdb\u884c\u5c0f\u91cd\u91cf\u6df1\u8e72\u7684\u300c\u6280\u672f\u8bad\u7ec3\u300d\uff0c\u800c\u4e0d\u4e00\u5b9a\u9700\u8981\u5927\u91cd\u91cf\u6df1\u8e72\u7684\u300c\u529b\u91cf\u8bad\u7ec3\u300d\uff0c\u800c\u91c7\u7528\u5176\u4ed6\u66f4\u6709\u6548\u7684\u65b9\u5f0f\uff0c\u6765\u52a0\u5f3a\u80a1\u56db\u7684\u529b\u91cf\u3002<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3573\" class=\"wp-block-image \"><img decoding=\"async\" width=\"585\" height=\"308\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/05bb64d6da24bcc5ad0aab306fdc168b.jpeg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u4e5f\u5c31\u662f\u8bf4\uff0c\u627e\u5230\u6700\u9002\u5408\u4f60\uff0c\u6700\u80fd\u5927\u5e45\u5ea6\u63d0\u9ad8\u529b\u91cf\u77ed\u677f\u7684\u52a8\u4f5c\uff0c\u6bd4\u75af\u72c2\u6df1\u8e72\uff0c\u5bf9\u4e8e\u63d0\u9ad8\u6df1\u8e72\u8981\u6709\u6548\u7684\u591a\u2014\u2014\u6ca1\u6709\u4efb\u4f55\u52a8\u4f5c\u662f\u975e\u505a\u4e0d\u53ef\u7684\u3002\u5728\u524d\u4e00\u6bb5\u4e2d\uff0c\u6211\u4eec\u63d0\u5230\u4e86\u4e00\u4e9b\u5e38\u89c1\u7684\u9519\u8bef\u52a8\u4f5c\u6a21\u5f0f\uff0c\u53ef\u4ee5\u7ed9\u4f60\u4e00\u4e9b\u542f\u793a\u3002<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: top;width: 12%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: -4px;margin-right: 0;margin-left: 0;text-align: center\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;background-color: #0d0015;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;color: #ffffff;border: 1px solid #0d0015\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">3<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u7b2c\u4e09\u6b65\uff1a\u5bb9\u91cf\u548c\u5f3a\u5ea6<\/strong><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u7b80\u5355\u4e00\u70b9\u7406\u89e3\uff0c\u5bb9\u91cf\uff08Volume\uff09\u6307\u7684\u662f\u4f60\u6bcf\u6b21\u8bad\u7ec3\u7684\u6b21\u6570\u3001\u7ec4\u6570\uff0c\u4ee5\u53ca\u6240\u7528\u7684\u91cd\u91cf\u3002\u4e3a\u4e86\u8fbe\u5230\u7406\u60f3\u7684\u300c\u9002\u5e94\u6027\u300d\uff0c\u4f60\u9700\u8981\u4f7f\u7528\u5408\u9002\u7684\u5bb9\u91cf\u2014\u2014\u5bb9\u91cf\u592a\u4f4e\uff0c\u5f97\u4e0d\u5230\u8db3\u591f\u7684\u523a\u6fc0\uff0c\u800c\u5bb9\u91cf\u592a\u9ad8\uff0c\u5219\u5bb9\u6613\u5bfc\u81f4\u53d7\u4f24\uff0c\u6216\u8005\u8fc7\u5ea6\u8bad\u7ec3\u7b49\u95ee\u9898\u3002\u6bd4\u5982 Perilipin\u2019s Table \u5c31\u662f\u4e00\u4e2a\u5f88\u7b80\u5316\u7684\u8303\u4f8b\uff1a<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3575\" class=\"wp-block-image \"><img decoding=\"async\" width=\"640\" height=\"320\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/b8c4377428a90df10acc0573b3e6be03.jpeg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u4f7f\u7528\u8fd9\u7c7b\u8868\u683c\u7684\u597d\u5904\u662f\uff0c\u5b83\u975e\u5e38\u7b80\u5355\u7c97\u66b4\uff1b\u800c\u7f3a\u70b9\u4e5f\u663e\u800c\u6613\u89c1\uff1a\u5bf9\u4e8e\u4e0d\u540c\u4eba\u800c\u8a00\uff0c\u5177\u4f53\u7684\u767e\u5206\u6bd4\u4f1a\u6709\u6bd4\u8f83\u5927\u7684\u5dee\u5f02\uff0c\u8fc7\u5ea6\u7b80\u5316\u7684\u8868\u683c\u4e0d\u4e00\u5b9a\u9002\u5408\u6bcf\u4e00\u4e2a\u4eba\u3002<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u66f4\u590d\u6742\u4e00\u4e9b\uff0c\u4f60\u53ef\u4ee5\u9009\u62e9\u53c2\u8003 Helms \u548c Morgan \u7684\u8bad\u7ec3\u539f\u7406\uff1a\u6bcf\u5468\u6bcf\u4e2a\u808c\u7fa4\u8bad\u7ec3 2-3 \u6b21\uff0c\u6bcf\u6b21\u6bcf\u4e2a\u808c\u7fa4\u505a\u5230 40-70 \u6b21\uff08\u4e5f\u5c31\u662f\u6bcf\u5468\u6bcf\u4e2a\u808c\u7fa4\u8fdb\u884c 80-210 \u6b21\u52a8\u4f5c\uff09\u3002\u5982\u679c\u4f60\u7684\u76ee\u7684\u662f\u4ee5\u6700\u5927\u529b\u91cf\u4e3a\u4e3b\uff0c\u8fd9\u4e9b\u6b21\u6570\u4e2d\u7684 65-70%\uff0c\u9700\u8981\u5728\u4f60\u7684 6 RM\u4ee5\u4e0a\uff08\u4e5f\u5c31\u662f\u6bcf\u5468\u6bcf\u4e2a\u808c\u7fa4\uff0c\u81f3\u5c11 52-60 \u6b21\u5927\u4e8e 6 RM \u7684\u52a8\u4f5c\uff0c\u81f3\u591a 136-168 \u6b21\uff09\uff0c\u5269\u4e0b\u7684\u52a8\u4f5c\uff0c\u91cd\u91cf\u9009\u62e9\u5728 6 RM \u5230 12 RM \u7684\u533a\u95f4\u91cc\u3002\u5982\u679c\u4f60\u7684\u76ee\u6807\u662f\u808c\u80a5\u5927\u4e3a\u4e3b\uff0c\u5219\u5c06\u6b21\u6570\u5bf9\u8c03\uff08\u5373 65-70% \u7684\u6b21\u6570\u5728 6 RM \u5230 12 RM \u7684\u533a\u95f4\u91cc\uff09\u3002<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3571\" class=\"wp-block-image \"><img decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/cadfd7b90da3d61016537fed1745190b.jpeg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u6211\u7684\u4e2a\u4eba\u504f\u597d\u662f\uff0c\u57fa\u4e8e\u4ee5\u4e0a Helms \u7684\u539f\u5219\u4f5c\u4e3a\u51fa\u53d1\u70b9\uff0c\u6839\u636e\u8fd0\u52a8\u5458\u7684\u4e2a\u4eba\u60c5\u51b5\u518d\u505a\u8c03\u6574\u3002<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: top;width: 12%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: -4px;margin-right: 0;margin-left: 0;text-align: center\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;background-color: #0d0015;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;color: #ffffff;border: 1px solid #0d0015\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">4<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u7b2c\u56db\u6b65\uff1a\u52a8\u4f5c\u9009\u62e9<\/strong><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u5b8c\u6210\u4e86\u4ee5\u4e0a\u51e0\u6b65\uff0c\u4f60\u9700\u8981\u9009\u62e9\u6b63\u786e\u7684\u52a8\u4f5c\u3002\u9664\u4e86\u4e2a\u4eba\u504f\u597d\u4ee5\u5916\uff0c\u4f60\u8fd8\u9700\u8981\u8003\u8651\u4e0d\u540c\u808c\u7fa4\u7684\u76f8\u4e92\u5f71\u54cd\uff0c\u4ee5\u53ca\u6bcf\u5468\u7684\u75b2\u52b3\u7d2f\u79ef\u7a0b\u5ea6\u3002<\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">\u8fd9\u4e48\u8bb2\u5f88\u6a21\u7cca\uff0c\u4e3e\u4e00\u4e2a\u4f8b\u5b50\u4e5f\u8bb8\u4f1a\u66f4\u597d\uff1a\u4f60\u53ef\u80fd\u89c9\u5f97\u9ad8\u9891\u7387\u4f4e\u6760\u6df1\u8e72\u4f1a\u5f88\u68d2\uff0c\u53ef\u4ee5\u7ec3\u5230\u5927\u90e8\u5206\u4e0b\u534a\u8eab\u808c\u7fa4\uff0c\u4f46\u662f\uff0c\u5982\u679c\u4f60\u5728\u6bcf\u5468\u7684 150 \u6b21\u5927\u91cd\u91cf\u6df1\u8e72\u4e4b\u540e\uff0c\u5728\u6700\u540e\u4e00\u6b21\u8bad\u7ec3\u4e2d\uff0c\u5b89\u6392\u4e86\u4e00\u6b21 12 RM \u6781\u9650\u6d4b\u8bd5\u2026\u2026\u4e0d\u4ec5\u4f60\u7684\u75b2\u52b3\u7a0b\u5ea6\u4f1a\u7206\u8868\uff0c\u53d7\u4f24\u7684\u51e0\u7387\u4e5f\u4f1a\u5927\u5927\u589e\u52a0\u3002\u4e0e\u5176\u5728\u75b2\u52b3\u72b6\u6001\u4e0b\u51b2\u51fb\u6781\u9650\uff0c\u505a\u4e00\u4e9b\u5b64\u7acb\u7684\u52a8\u4f5c\uff0c\u6bd4\u5982\u817f\u4e3e\uff0c\u4f1a\u66f4\u597d\u4e00\u4e9b\u3002\u8fd9\u91cc\u7684\u5b64\u7acb\u52a8\u4f5c\uff0c\u66f4\u591a\u7684\u662f\u6307\u5668\u68b0\u8bad\u7ec3\u2014\u2014\u5047\u5982\u4f60\u4f7f\u7528\u975e\u5e38\u5c0f\u7684\u91cd\u91cf\u505a 300 \u6b21\u786c\u62c9\u6765\u4ee3\u66ff\u300c\u5b64\u7acb\u52a8\u4f5c\u300d\uff0c\u5c31\u7b97\u4e0d\u4f1a\u5bf9\u4e2d\u67a2\u795e\u7ecf\u4ea7\u751f\u5de8\u5927\u7684\u75b2\u52b3\uff0c\u4f60\u7684\u4e0b\u80cc\u4e00\u5b9a\u4f1a\u5f88\u4e0d\u8212\u670d\u3002<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3566\" class=\"wp-block-image \"><img decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/b341ae1ecaae2382f35303eddc2ce921.jpeg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: top;width: 12%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: -4px;margin-right: 0;margin-left: 0;text-align: center\">\n<div style=\"margin: 0;padding: 0;max-width: 100% 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0;padding: 0;max-width: 100% !important\">\u76f8\u5173\u9605\u8bfb\uff1a<\/strong><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><a style=\"margin: 0;padding: 0;color: #576b95;text-decoration: none;max-width: 100% !important\" href=\"http:\/\/mp.weixin.qq.com\/s?__biz=MzA5Njk4MDY4OQ==&amp;mid=2651839214&amp;idx=1&amp;sn=b5a0b8bf9ceba9652dfbd3d04feb3f77&amp;chksm=8b5ca150bc2b2846af775525a944daf7a0b76dc1b05fc1479fc4865e8ec237f5e3e6b26e9a64&amp;scene=21#wechat_redirect\" target=\"_blank\" rel=\"noopener\">\u529b\u91cf\u8bad\u7ec3\u7684\u52a0\u91cd\u7b56\u7565\uff08\u4e0a\uff09<\/a><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><a style=\"margin: 0;padding: 0;color: #576b95;text-decoration: none;max-width: 100% !important\" href=\"http:\/\/mp.weixin.qq.com\/s?__biz=MzA5Njk4MDY4OQ==&amp;mid=2651839217&amp;idx=1&amp;sn=9c86ae713564f15c7139146b9d557bbf&amp;chksm=8b5ca14fbc2b285989f242e0e99d4d4abe3887057aa1341619e95a318e6d7d30cfc0dbe64e6c&amp;scene=21#wechat_redirect\" target=\"_blank\" rel=\"noopener\">\u529b\u91cf\u8bad\u7ec3\u7684\u52a0\u91cd\u7b56\u7565\uff08\u4e0b\uff09<\/a><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><a style=\"margin: 0;padding: 0;color: #576b95;text-decoration: none;max-width: 100% !important\" href=\"http:\/\/mp.weixin.qq.com\/s?__biz=MzA5Njk4MDY4OQ==&amp;mid=2651839234&amp;idx=1&amp;sn=3308649ce328f79f73088d9f9440168e&amp;chksm=8b5ca0bcbc2b29aa81cce53e4e47ec86cb5995c2d247767bac6ec177c8ab8627fa848383865a&amp;scene=21#wechat_redirect\" target=\"_blank\" rel=\"noopener\">\u300c\u5c0f\u91cd\u91cf\u4e5f\u80fd\u589e\u808c\u300d\uff0c\u662f\u771f\u7684\u5417\uff1f<\/a><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: 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rel=\"noopener\">\u5982\u4f55\u514b\u670d\u6df1\u8e72\u9ecf\u6ede\u70b9<\/a><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: 10px;margin-bottom: 10px\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: top;width: 12%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-top: -4px;margin-right: 0;margin-left: 0;text-align: center\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;background-color: #0d0015;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;color: #ffffff;border: 1px solid #0d0015\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">6<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u53c2\u8003\u6587\u732e<\/strong><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;font-size: 12px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">1. Sale, D.G., Neural adaptation to resistance training. Med Sci Sports Exercise, 1988. 20(5<span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">Suppl): p. S135-45.<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">2. S tone, M., S. Plisk, and D. Collins, Training principles: evaluation of modes and methods\u00a0<span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">of resistance training&#8211;a coaching perspective. Sports Biomech, 2002. 1(1): p. 79-103.<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">\u00a0<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">3. S choenfeld, B.J., et al., Effects of Low- Versus High-Load Resistance Training on Muscle\u00a0<span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res, 2015.<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">\u00a0<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">4. S choenfeld, B.J., et al., Effects of different volume-equated resistance training loading\u00a0<span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">strategies on muscular adaptations in well-trained men. Journal of Strength and\u00a0<\/span>\n<span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">Conditioning Research, 2014.<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">\u00a0<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">5. G entil, P., S. Soares, and M. Bottaro, Single vs. Multi-Joint Resistance Exercises: Effects\u00a0<span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">on Muscle Strength and Hypertrophy. Asian J Sports Med, 2015. 6(2): p. e24057.<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><span style=\"margin: 0;padding: 0;max-width: 100% !important;letter-spacing: 0\">\u00a0<\/span><\/p>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\">6. R obbins, D.W., P.W. Marshall, and M. McEwen, The effect of training volume on lowerbody strength. J Strength Cond Res, 2012. 26(1): p. 34-9.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center;color: #f96e57\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u559c\u6b22\u8fd9\u7bc7\u6587\u7ae0\uff0c\u60f3\u67e5\u770b\u66f4\u591a\u7c7b\u4f3c\u5e72\u8d27\u5185\u5bb9\uff1fMINDS \u671f\u520a\u4e00\u5b9a\u80fd\u6ee1\u8db3\u4f60\u7684\u5174\u8da3\uff01\u957f\u6309\u4e0b\u65b9\u4e8c\u7ef4\u7801\u8054\u7cfb\u5ba2\u670d\u3002<\/strong><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"padding: 0;max-width: 100% !important;text-align: center;margin: 10px 0\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;width: 8%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-right: 0;margin-left: 0\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3568\" class=\"wp-block-image \"><img decoding=\"async\" width=\"269\" height=\"200\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/02b9b9c895afd1efbe667a3c90d5d860.gif\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;width: 35%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-right: 0;margin-left: 0\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3570\" class=\"wp-block-image \"><img decoding=\"async\" width=\"640\" height=\"765\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/97ccee745b9e5f2f3dd71e9aa3c1d2c2.jpeg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;width: 8%\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;margin-right: 0;margin-left: 0\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;vertical-align: middle;overflow: hidden !important\"><figure id=\"attachment_mmd_3565\" class=\"wp-block-image \"><img decoding=\"async\" width=\"269\" height=\"200\" src=\"https:\/\/dingxuan.info\/wp\/wp-content\/uploads\/2018\/06\/d93385d6dcefdd3b6ed6f187227bbe6b.gif\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important\">\n<div style=\"margin: 0;padding: 0;max-width: 100% !important;text-align: center;font-size: 14px\">\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><strong style=\"margin: 0;padding: 0;max-width: 100% !important\">\u957f\u6309\u8bc6\u522b\u4e8c\u7ef4\u7801\u8054\u7cfb\u5ba2\u670d<\/strong><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<p style=\"margin: 0;padding: 0;max-width: 100% !important;clear: both;min-height: 1em\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u524d\u8a00\uff1a\u672c\u6587\u6765\u81ea\u4e8e Ruki \u59d0\u7684\u4e00\u4f4d\u4efb\u804c S&amp;C \u6559\u7ec3\u7684\u597d\u53cb\uff0c\u6570\u4f4d USAPL \u5168\u56fd\u51a0\u519b\u3001IPF \u4e16\u754c &hellip; 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