{"id":31721,"date":"2017-06-16T09:30:14","date_gmt":"2017-06-16T01:30:14","guid":{"rendered":"http:\/\/homefeel.ricacorp.com\/?p=31721"},"modified":"2019-06-21T17:30:43","modified_gmt":"2019-06-21T09:30:43","slug":"%e5%81%a5%e8%ba%ab%e8%ac%ac%e8%aa%a4-yes-or-no","status":"publish","type":"post","link":"https:\/\/www.ricacorp.com\/homefeel\/2017\/06\/16\/%e5%81%a5%e8%ba%ab%e8%ac%ac%e8%aa%a4-yes-or-no\/","title":{"rendered":"\u5065\u8eab\u8b2c\u8aa4 Yes or No<\/strong>"},"content":{"rendered":"

\"\"<\/p>\n

\u5065\u8eab\u904b\u52d5\u8d8a\u4f86\u8d8a\u53d7\u5927\u773e\u6b61\u8fce\u2500<\/span><\/span> \u4e0d\u53d7\u5730\u9ede\u3001\u5929\u6c23\u3001\u6642\u9593\u9650\u5236\uff1b\u65e2\u53ef\u4ee5\u7626\u8eab\u3001\u6d88\u8102<\/span>\uff0c\u53c8\u80fd\u935b\u934a\u8eab\u9ad4\uff0c\u597d\u8655\u6578\u4e4b\u4e0d\u76e1\u3002\u53ea\u8981\u6709\u4e00\u5f35\u6905\uff0c<\/span>\u4e00\u5c0d\u8212\u9069\u7684\u904b\u52d5\u978b\u548c\u4e00\u9846\u6c7a\u5fc3\uff0c\u5230\u8655\u90fd\u53ef\u4ee5\u6210\u70ba\u5065\u8eab\u5ba4\u3002\u4f46\u4f60\u6709\u6c92\u6709\u807d\u904e\u300c\u6d41\u6c57\u8d8a\u591a\u6e1b\u5f97\u591a\u300d\u3001\u300c\u505a\u5b8c\u904b\u52d5\u98df\u5622\u7b49\u5982\u7121\u505a\u904e\u300d\uff1f\u9762\u5c0d\u8457\u574a\u9593\u5404\u7a2e\u5c0d\u5065\u8eab\u7684\u8b2c\u8aa4\uff0c\u4f60\u53c8\u77e5\u591a\u5c11\u5462\uff1f\u4eca\u671f\u5c31\u9080\u8acb\u5c08\u696d\u5065\u8eab\u6559\u7df4\uff0c\u70ba\u5927\u5bb6\u4e00\u4e00\u62c6\u89e3\uff01<\/span><\/strong><\/p>\n

\n

1. <\/span>\u6e1b\u80a5\u6642\u6212\u98df\u6fb1\u7c89\u8cea\u6703\u66f4\u6709\u6548\uff1f<\/span><\/strong><\/h4>\n

\u6fb1\u7c89\u8cea\u662f\u78b3\u6c34\u5316\u5408\u7269\u7684\u5176\u4e2d\u4e00\u7a2e\uff0c\u800c\u78b3\u6c34\u5316\u5408\u7269\u5927\u81f4\u53ef\u4ee5\u5206\u70ba\u7cd6\u3001\u6fb1\u7c89\u8cea\u3001\u7e96\u7dad\u8cea\u548c\u7cd6\u9187<\/span>\u3002\u78b3\u6c34\u5316\u5408\u7269\u662f\u4e3b\u8981\u63d0\u4f9b\u8eab\u9ad4\u80fd\u91cf\u4f86\u6e90\u7684\u71df\u990a\u4e4b\u4e00\uff0c\u7576\u8eab\u9ad4\u7f3a\u4e4f\u78b3\u6c34\u5316\u5408\u7269\u6642\uff0c\u4fbf\u6703\u5206\u89e3\u808c\u8089\u7d44\u7e54\u4f5c\u70ba\u80fd\u91cf\u4f86\u6e90\uff0c\u4ee4\u4f60\u66f4\u96e3\u7626\u4e0b\u53bb<\/span>\u3002\u6240\u4ee5\u8981\u63a7\u5236\u9ad4\u8102\uff0c\u53cd\u800c\u662f\u61c2\u5f97\u9078\u64c7\u4f4e\u5347\u7cd6<\/span>\u6307\u6578\u7684\u78b3\u6c34\u5316\u5408\u7269\u9032\u98df\uff0c\u589e\u52a0\u98fd\u809a\u611f<\/span>\uff0c\u4e26\u975e\u5168\u9762\u6212\u98df\u78b3\u6c34\u5316\u5408\u7269\u3002<\/span><\/p>\n

2. <\/span>\u51fa\u5f97\u6108\u591a\u6c57\uff0c\u6e1b\u5f97\u6108\u9ad8\u5361\u8def\u91cc\uff1f<\/span><\/strong><\/h4>\n

\u904b\u52d5\u6642\u8eab\u9ad4\u6eab\u5ea6\u6703\u4e0a\u5347\uff0c\u70ba\u4e86\u964d\u4f4e\u6eab\u5ea6\u8eab\u9ad4\u6703\u6392\u51fa\u6c57\u6db2\uff0c\u5f88\u591a\u4eba\u6703\u767c\u73fe\u9ad4\u91cd\u4e0b\u964d\u4e86\uff0c\u4fbf\u4ee5\u70ba\u6392\u6c57\u591a\u7b49\u65bc\u6e1b\u80a5\u6548\u679c\u6108\u986f\u6ce8<\/span>\uff0c\u4f46\u5176\u5be6\u53ea\u8981\u4f60\u88dc\u5145\u5145\u8db3\u6c34\u4efd<\/span>\u9ad4\u91cd\u4fbf\u6703\u56de\u5347\u3002\u6545\u6b64\uff0c\u6211\u5011\u9032\u884c\u904b\u52d5\u6642\u8981\u6ce8\u8981<\/span>\u7684\u662f\u5fc3\u7387\u7684<\/span>\u63d0\u5347\uff0c\u4e26\u975e\u6392\u6c57\u7684\u591a\u8207\u5c11\u3002<\/span><\/p>\n

3. <\/span>\u7a7a\u8179\u7684\u6642\u5019\u505a\u904b\u52d5\uff0c\u6548\u679c\u6703\u6700\u7406\u60f3\uff1f<\/span><\/strong><\/h4>\n

\u6211\u5011\u4e26\u4e0d\u5efa\u8b70\u7a7a\u809a\u904b\u52d5<\/span>\uff0c\u56e0\u70ba\u7a7a\u809a\u6642<\/span>\u8eab\u9ad4\u6b20\u7f3a\u80fd\u91cf\uff0c\u904b\u52d5\u9700\u8981\u6d88\u8017\u8eab\u9ad4\u5927\u91cf\u80fd\u91cf\uff0c\u7279\u5225\u662f\u7cd6\u4efd\uff0c\u6240\u4ee5\u7576\u6211\u5730\u7a7a\u809a\u904b\u52d5<\/span>\u6703\u4ee4\u8eab\u9ad4\u904b\u52d5\u80fd\u529b\u4e0b\u964d\u4e4b\u9918\uff0c\u53c8\u6703\u589e\u52a0\u53d7\u50b7\u98a8\u96aa\u3002\u800c\u8eab\u9ad4\u70ba\u4e86\u8655\u65bc\u4f4e\u80fd\u91cf\u72c0\u614b\u4ecd\u8981\u4fdd\u6301\u904b\u52d5\uff0c\u66f4\u6703\u5206\u89e3\u8eab\u9ad4\u7684\u808c\u8089\u7d44\u7e54\u4f5c\u70ba\u80fd\u91cf\uff0c\u7d50\u679c\u5f97\u4e0d\u511f\u5931\u3002<\/span><\/p>\n

4. <\/span>\u5973\u4ed4\u505a\u5f97\u591a\u91cd\u8a13\u6703\u8b8a\u300c\u5927\u96bb\u4ed4\u300d\uff1f<\/span><\/strong><\/h4>\n

\u5973\u6027\u8eab\u9ad4\u7d50\u69cb\u8207\u7537\u58eb\u4e0d\u540c\uff0c\u9ad4\u5167\u7684\u776a\u56fa\u916e<\/span>\u5206\u6ccc\u5c11\u65bc\u7537\u6027\uff0c\u776a\u56fa\u916e<\/span>\u6709\u5229\u63d0\u5347\u808c\u8089\u8cea\u91cf\u8207\u5f37\u5ea6\uff0c\u6240\u4ee5\u5973\u6027\u5148\u5929\u5df2\u7d93\u6bd4\u7537\u58eb\u8f03\u96e3\u6709\u4e00\u8eab\u80a5\u5927\u7684\u808c\u8089\u3002\u518d\u8005\uff0c<\/span>\u91cd\u91cf\u8a13\u7df4\u7684\u65b9\u5f0f\u4e94\u82b1\u516b\u9580\uff0c\u53ea\u8981\u9078\u64c7\u4e00\u5957\u5b8c\u5584\u800c\u9069\u5408\u81ea\u5df1\u7684\u8a13\u7df4\uff0c\u5927\u5bb6\u90fd\u53ef\u4ee5\u5851\u9020\u81ea\u5df1\u7406\u60f3\u7684\u8eab\u5f62\u3002<\/span><\/p>\n

5. <\/span>\u6bcf\u65e5<\/span>7 <\/span>\u5206\u9418\u9ad8\u5f37\u5ea6\u6975\u9650\u904b\u52d5<\/span>H I I T \/ T a b a t a <\/span>\uff0c<\/span> \u6709\u5187\u7528\uff1f<\/span><\/strong><\/h4>\n

\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4<\/span>(HIIT \/ TABATA)<\/span>\u53d7\u6b61\u8fce\uff0c\u5168\u56e0\u70ba\u8db3\u5920\u5f37\u5ea6\u7684\u9593\u6b47\u8a13\u7df4\u4e0d\u4f46\u6703\u5728\u77ed\u6642\u9593\u5167\u6d88\u8017\u5927\u91cf\u5361\u8def\u91cc\uff0c\u800c\u4e14\u904b\u52d5\u5f8c\u8eab\u9ad4\u6703\u7522\u751f<\/span>Afterburn<\/span><\/span>\u6548\u679c\uff0c\u6301\u7e8c\u71c3\u71d2\u5361\u8def\u91cc\u3002\u8981\u6ce8\u610f\uff0c\u9ad8\u5f37\u5ea6\u904b\u52d5\u597d\u8655\u96d6\u591a\uff0c\u4f46\u6bcf\u5929\u53ea\u9032\u884c<\/span>7<\/span>\u5206\u9418\u904b\u52d5\u5176\u5be6\u4e26\u4e0d\u8db3\u5920\uff0c\u6839\u64da<\/span>ACSM<\/span>\uff08\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703\uff09\u8b70\u6bcf\u661f\u671f\u61c9\u6700\u5c11\u9032\u884c<\/span>3-5<\/span>\u65e5\u6bcf\u65e5\u4e0d\u5c11\u65bc<\/span>30<\/span>\u5206\u9418\u904b\u52d5\u3002<\/span><\/p>\n

6. <\/span>\u6709\u6c27\u904b\u52d5\u53ca\u7121\u6c27\u904b\u52d5 \u61c9\u8a72\u9ede\u6a23\u5206\u914d\uff1f<\/span><\/strong><\/h4>\n

\u9996\u5148\uff0c\u5206\u8fa8\u4f55\u8b02\u6709\u6c27\u904b\u52d5\u53ca\u7121\u6c27\u904b\u52d5\u3002\u6709\u6c27\u904b\u52d5\u4e00\u822c\u5206\u70ba\u4e2d\u4f4e\u5f37\u5ea6\u800c\u6301\u7e8c\u6642\u9593\u8f03\u9577<\/span>(<\/span>\u5982<\/span>10<\/span>\u516c\u91cc\u8dd1<\/span>)<\/span>\uff0c\u7121\u6c27\u904b\u52d5\u5247\u662f\u5f37\u5ea6\u8f03\u9ad8\u800c\u6642\u9593\u8f03\u77ed<\/span>(<\/span>\u5982<\/span>8RM<\/span>\u786c\u62c9<\/span>)<\/span>\u3002\u4ee5\u5fd9\u788c\u7684\u9999\u6e2f\u4eba\u70ba\u4f8b\uff0c\u4e00\u822c\u6211\u5011\u6703\u5efa\u8b70\u5148\u9032\u884c\u7d04<\/span>30-60<\/span>\u5206\u9418\u5f37\u5ea6\u8f03\u9ad8\u7684\u7121\u6c27\u904b\u52d5\uff0c\u518d\u9032\u884c<\/span>30-45<\/span>\u5206\u9418\u4f4e\u5f37\u5ea6\u6709\u6c27\u904b\u52d5\u3002\u597d\u8655\u662f\u80fd\u5728\u9ad4\u529b\u5145\u6c9b\u6642\u5148\u9032\u884c\u9ad8\u5f37\u5ea6\u8a13\u7df4\u80fd\u589e\u52a0\u6709\u6548\u6027\u4e26\u986f\u8457\u6e1b\u5c11\u53d7\u50b7\u6a5f\u6703\u3002<\/span><\/p>\n

\n

\u5bb6\u5c45\u904b\u52d5\u5c0f\u63a8\u4ecb<\/span><\/span><\/strong><\/h4>\n

\u6372<\/span><\/span>\u8179<\/span><\/strong><\/p>\n

\u76ee\u6a19\u808c\u8089\uff1a\u8179\u76f4\u808c<\/span><\/span><\/p>\n

\u52d5\u4f5c\u8981\u9ede\uff1a\u52d5\u4f5c\u904e\u7a0b\u4e2d\u6574\u500b\u904e\u7a0b\u4e0b\u80cc\u90e8\u4ecd\u9700\u7528\u529b\u8cbc\u8457\u5730\u9762\uff0c\u982d\u90e8\u4e0d\u8981\u904e\u5206\u7528\u529b\u5411\u4e0a\u201d<\/span><\/span>chok<\/span><\/span>\u201d<\/span><\/span><\/p>\n

\u5efa\u8b70\u6bcf\u6b21\u505a<\/span>20-30<\/span>\u6b21<\/span>\/<\/span>\u7d44\uff0c\u505a<\/span>3-4<\/span>\u7d44<\/span><\/p>\n

\"\"

\u5148\u5e73\u81e5\u65bc\u8edf\u588a\u4e0a\uff0c\u96d9\u8173\u5c48\u66f2\u81f3\u7d0490\u5ea6\u8e0f\u5728\u8edf\u588a\u4e0a\uff0c\u80cc\u90e8\u8cbc\u8457\u588a\u9762\uff0c\u96d9\u624b\u53ef\u653e\u65bc\u5927\u817f\uff08\u8f03\u6613\uff09\u6216\u7f6e\u65bc\u982d\u90e8\u5074\uff08\u8f03\u96e3\uff09\u3002<\/p><\/div>\n

\n
\"2RGB\"

\u5438\u6c23\u7136\u5f8c\u5c07\u80f8\u690e\u4ee5\u4e0a\u7684\u4e0a\u8eab\u5411\u819d\u84cb\u65b9\u5411\u6372\u904e\u53bb\uff0c\u5c07\u80a9\u80db\u9aa8\u6372\u81f3\u96e2\u5730\uff0c\u5230\u8179\u808c\u6709\u7d50\u5be6\u611f\u89ba\u7136\u5f8c\u6162\u6162\u56de\u5230\u958b\u59cb\u4f4d\u7f6e\uff0c\u6ce8\u610f\u96d9\u80a9\u53ca\u982d\u90e8\u4e0d\u8981\u8457\u5730\uff0c\u91cd\u8907\u52d5\u4f5c\u3002<\/p><\/div>\n

\n

 <\/p>\n

\u6df1\u8e72<\/span><\/strong><\/p>\n

\u76ee\u6a19\u808c\u8089\uff1a\u80a1\u56db\u982d\u808c\u3001\u8195\u7e69\u808c\u3001\u81c0\u5927<\/span>\u808c<\/span><\/p>\n

\u5efa\u8b70\u6bcf\u6b21\u505a<\/span>15-20<\/span>\u6b21<\/span>\/<\/span>\u7d44\uff0c\u505a<\/span>3-4<\/span>\u7d44<\/span><\/p>\n

\n
\"\"

\u5148\u96d9\u8173\u5206\u958b\u7d04\u818a\u982d\u95ca\uff0c\u8173\u8dbe\u65b9\u5411\u4fc2\u6307\u541111\u9ede\u53ca1\u9ede\u4f4d\u7f6e\u3002<\/p><\/div>\n

\"\"

\u5438\u6c23\u3001\u6162\u6162\u5411\u4e0b\u8e72\u7136\u5f8c\u547c\u6c23\uff0c\u5411\u4e0b\u8e72\u81f3\u819d\u95dc\u7bc0\u7d0490\u5ea6\u6b62\uff0c\u505c\u9813\u7d041\u79d2\u5f8c\u56de\u5230\u539f\u4f86\u4f4d\u7f6e\uff0c\u6574\u500b\u904e\u7a0b\u982d\u8981\u982d\u5411\u524d\u671b\u3001\u96d9\u80a9\u653e\u9b06\u3001\u96d9\u624b\u653e\u9b06\u3001\u8170\u80cc\u8981\u4fdd\u6301\u633a\u76f4\u3002<\/p><\/div>\n

\n

 <\/p>\n

\u6905\u5b50\u4e09\u982d\u808c\u6490\u9ad4<\/span><\/span><\/strong><\/p>\n

\u8a13\u7df4\u76ee\u6a19\u808c\u8089\uff1a\u4e09\u982d\u808c<\/span><\/span><\/p>\n

\u5efa\u8b70\u6bcf\u6b21\u505a<\/span>16-20<\/span>\u6b21<\/span>\/<\/span>\u7d44\uff0c\u505a<\/span>3-4<\/span>\u7d44<\/span><\/p>\n

\n
\"\"

\u5148\u7ad9\u4fc2\u6905\u5b50\u524d\uff0c\u96d9\u624b\u6309\u8457\u6905\u5b50\u7684\u672b\u7aef\uff0c\u624b\u6307\u65b9\u5411\u5411\u524d\uff0c\u624b\u8098\u4f38\u76f4\u81f3\u5fae\u66f2\uff0c\u96d9\u8173\u653e\u9b06\u4f38\u76f4\uff0c\u96d9\u80a9\u653e\u9b06\u3001\u8170\u80cc\u633a\u76f4\u3002<\/p><\/div>\n

\"\"

\u5438\u6c23\u6162\u6162\u5c48\u66f2\u624b\u8098\u4ee4\u8eab\u9ad4\u5411\u4e0b\u964d\uff0c\u964d\u81f3\u624b\u8098\u7d0490\u5ea6\u6b62\u518d\u56de\u5230\u539f\u4f86\u4f4d\u7f6e\uff0c\u91cd\u8907\u52d5\u4f5c\u3002<\/p><\/div>\n

<\/div>\n

 <\/p>\n

\"\"<\/p>\n

\n

 <\/p>\n

HOMEfeel ISSUE 31 : Jun 2017<\/p>\n

\u63ed\u9801\u7248\uff1ahttp:\/\/ftp1.ricacorp.com\/ricaweb\/magazine\/issue\/201706\/files\/50.html<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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