{"id":59701,"date":"2022-03-11T06:00:48","date_gmt":"2022-03-10T22:00:48","guid":{"rendered":"https:\/\/www.ricacorp.com\/homefeel\/?p=59701"},"modified":"2022-03-10T17:51:06","modified_gmt":"2022-03-10T09:51:06","slug":"hiit%e9%81%8b%e5%8b%956%e5%a4%a7%e5%a5%bd%e8%99%95","status":"publish","type":"post","link":"https:\/\/www.ricacorp.com\/homefeel\/2022\/03\/11\/hiit%e9%81%8b%e5%8b%956%e5%a4%a7%e5%a5%bd%e8%99%95\/","title":{"rendered":"HIIT\u904b\u52d56\u5927\u597d\u8655"},"content":{"rendered":"
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\"\"<\/p>\n<\/div>\n<\/div><\/div>

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\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08High-Intensity Interval Training\uff1b\u7c21\u7a31HIIT\uff09\u662f\u8fd1\u5e74\u5065\u8eab\u548c\u6e1b\u80a5\u754c\u71b1\u9580\u8b70\u984c\u3002\u7a76\u7adf\u751a\u9ebc\u662fHIIT\uff1f\u53c8\u6709\u54ea\u4e9b\u512a\u9ede\uff1f\u6709\u751a\u9ebc\u5e38\u898b\u7684\u8a13\u7df4\u52d5\u4f5c\uff1f\u672c\u6587\u5c07\u4e00\u4e00\u70ba\u5404\u4f4d\u89e3\u7b54\u3002\u9999\u6e2f\u4eba\u751f\u6d3b\u5fd9\u788c\uff0c\u5f88\u5c11\u80fd\u62bd\u6642\u9593\u505a\u904b\u52d5\uff0cHIIT\u7684\u904b\u52d5\u6642\u9593\u53ef\u4ee5\u8abf\u7bc0\uff0c\u800c\u4e14\u81f3\u5c11\u67096\u7a2e\u597d\u8655\u53ca\u6548\u679c\uff0c\u662f\u500b\u7701\u6642\u7684\u5065\u8eab\u597d\u9078\u64c7\u3002<\/strong><\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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1. \u6709\u6548\u6e1b\u80a5<\/strong><\/span>
\n\u5df4\u897f\u6208\u4e9e\u65af\u5dde\u806f\u90a6\u5927\u5b78\u4e00\u9805\u520a\u767b\u65bc\u300a\u82f1\u570b\u904b\u52d5\u91ab\u5b78\u671f\u520a\u300b\u7684\u7814\u7a76\uff0c\u900f\u904e\u53c3\u800336\u4efd\u7814\u7a76\u5831\u544a\u53ca\u5206\u6790576\u540d\u7537\u6027\u548c522\u540d\u5973\u6027\u6e2c\u8a66\u8005\u4e0d\u540c\u7684\u9ad4\u683c\uff0c\u4e26\u5c07\u4ed6\u5011\u5206\u6210\u5169\u7d44\uff0c\u4e00\u7d44\u9032\u884cHIIT\uff0c\u53e6\u4e00\u7d44\u5247\u9032\u884c30\u81f345\u5206\u9418\u7684\u4e2d\u5f37\u5ea6\u904b\u52d5\uff0c4\u661f\u671f\u5f8c\u7d50\u679c\u767c\u73fe\uff0c\u524d\u8005\u5e73\u5747\u8f03\u5148\u524d\u8f151.58KG\uff0c\u5f8c\u8005\u662f1.13KG\uff0c\u5dee\u8ddd\u8fd13\u6210\u3002\u53ef\u898b\u904b\u52d5\u5f37\u5ea6\u6bd4\u904b\u52d5\u6642\u9593\uff0c\u5c0d\u6e1b\u91cd\u7684\u5f71\u97ff\u66f4\u5927\uff0c\u800cHIIT\u80fd\u6709\u52a9\u65bc\u6d88\u8017\u71b1\u91cf\uff0c\u6709\u6548\u71c3\u71d2\u8102\u80aa\u6e1b\u80a5\u3002<\/p>\n<\/div>\n<\/div><\/div><\/div>

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2. \u5f8c\u71c3\u6548\u61c9<\/strong><\/span>
\nHIIT \u8a13\u7df4\u4e0d\u4f46\u6709\u52a9\u5361\u8def\u91cc\u71c3\u71d2\uff0c\u800c\u4e14\u80fd\u9054\u81f3\u5f8c\u71c3\u6548\u61c9\uff08After-burn effect\uff09\uff0c\u5373\u904b\u52d5\u5f8c\u7d0420\u5c0f\u6642\uff0c\u63d0\u5347\u65b0\u9673\u4ee3\u8b1d\uff0c\u71c3\u71d2\u8102\u80aa\uff0c\u66f4\u53ef\u589e\u52a0\u808c\u8089\u91cf\uff0c\u63d0\u5347\u8eab\u9ad4\u7684\u57fa\u790e\u4ee3\u8b1d\u7387\u3002\u6fb3\u6d32\u7dad\u591a\u5229\u4e9e\u5927\u5b78\u6240\u767c\u8868\u7684\u7814\u7a76\u986f\u793a\uff0cHIIT\u80fd\u5920\u63d0\u5347\u8eab\u9ad4\u7684\u65b0\u9673\u4ee3\u8b1d\uff0c\u7dad\u6301\u5065\u5eb7\u3002\u5728HIIT\u8a13\u7df4\u5b8c\u7d50\u5f8c24\u5c0f\u6642\u5167\uff0c\u8eab\u9ad4\u4ecd\u80fd\u6301\u7e8c\u71c3\u71d2\u8102\u80aa\uff0c\u66f4\u6307\u51fa\u5169\u5206\u9418\u9ad8\u5f37\u5ea6\u7684\u904b\u52d5\u820730\u5206\u9418\u7684\u4e2d\u5ea6\u904b\u52d5\u5c0d\u808c\u8089\u6709\u76f8\u540c\u6548\u679c\u3002<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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3. \u589e\u52a0\u808c\u8089<\/strong><\/span>
\nHIIT\u8a13\u7df4\u7684\u904b\u52d5\u6642\u9593\u76f8\u5c0d\u8f03\u77ed\uff0c\u9700\u8981\u77ed\u6642\u9593\u5167\u4f5c\u51fa\u6700\u5927\u52aa\u529b\uff0c\u808c\u8089\u6703\u7372\u5f97\u8f03\u5927\u523a\u6fc0\uff0c\u904b\u52d5\u6027\u8cea\u63a5\u8fd1\u91cd\u91cf\u8a13\u7df4\uff0c\u6709\u6548\u4fdd\u6301\u808c\u8089\u8cea\u91cf\u3002\u96d6\u7136\u76ee\u524d\u91cd\u91cf\u8a13\u7df4\u9084\u662f\u63d0\u5347\u808c\u8089\u91cf\u53ca\u8010\u529b\u8f03\u6709\u6548\u7684\u8a13\u7df4\u5f62\u5f0f\uff0c\u4f46HIIT\u904b\u52d5\u4e5f\u80fd\u5e6b\u52a9\u589e\u52a0\u4e00\u5b9a\u4efd\u91cf\u7684\u808c\u8089\u3002<\/p>\n

4. \u6539\u5584\u6162\u6027\u75be\u75c5 \u964d\u4f4e\u8840\u7cd6<\/strong><\/span>
\n\u6839\u64da\u9999\u6e2f\u5927\u5b78\u904b\u52d5\u53ca\u5065\u5eb7\u7ba1\u7406\u4e2d\u5fc3\u53ca\u91ab\u5b78\u9662\u7814\u7a76\u767c\u73fe\uff0cHIIT\u80fd\u6709\u52a9\u964d\u4f4e\u8840\u7cd6\uff0c\u6e1b\u5c11\u60a3\u4e0a\u7cd6\u5c3f\u75c5\u7684\u6a5f\u6703\u3002\u7814\u7a76\u9080\u8acb\u7d0440\u4f4d\u7cd6\u5c3f\u75c5\u524d\u671f\u60a3\u8005\u9032\u884c\u70ba\u671f12\u5468\u7684HIIT\u8a13\u7df4\uff0c\u8fd1\u516b\u6210\u7cd6\u5c3f\u75c5\u524d\u671f\u60a3\u8005\u7d93\u904e12\u5468\u7684HIIT\u8a13\u7df4\u5f8c\uff0c\u8840\u7cd6\u56de\u5230\u6b63\u5e38\u6c34\u5e73\u3002<\/p>\n<\/div>\n<\/div><\/div>

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5. \u63d0\u5347\u904b\u52d5\u8868\u73fe<\/strong><\/span>
\nHIIT\u80fd\u6709\u6548\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u53ca\u8010\u529b\uff0c\u6709\u52a9\u6539\u5584\u7206\u767c\u529b\u53ca\u901f\u5ea6\u3002\u56e0\u6b64\uff0cHIIT\u80fd\u66f4\u6709\u6548\u63d0\u5347\u904b\u52d5\u6210\u7e3e\u6216\u8868\u73fe\uff0c\u7a81\u7834\u81ea\u5df1\u3002<\/p>\n

6. \u7121\u9700\u8a2d\u5099 \u4e0d\u53d7\u7a7a\u9593\u9650\u5236<\/strong><\/span>
\nHIIT\u904b\u52d5\u53ef\u901a\u904e\u555e\u9234\u3001\u69d3\u6216\u5176\u4ed6\u529b\u91cf\u8a13\u7df4\u5668\u6750\u914d\u5408\uff0c\u4ee5\u9054\u5230\u963b\u529b\u8a13\u7df4\uff0c\u751a\u81f3\u4e0d\u9700\u8981\u5668\u6750\u914d\u5408\u3002\u56e0\u6b64\uff0c\u4e0d\u8ad6\u5728\u5065\u8eab\u623f\u3001\u6c99\u7058\u6216\u5728\u5bb6\u4e2d\uff0c\u53ea\u8981\u4e86\u89e3HIIT\u7684\u904b\u52d5\u6a21\u5f0f\uff0c\u96a8\u6642\u90fd\u53ef\u4ee5\u958b\u59cb\u904b\u52d5\uff0c\u4e0d\u53d7\u7a7a\u9593\u6216\u8a2d\u5099\u7684\u9650\u5236\u3002<\/p>\n<\/div>\n<\/div><\/div><\/div>

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\"\"<\/p>\n<\/div>\n<\/div><\/div>

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\"\"<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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\u767b\u5c71\u8005\uff08Mountain Climber\uff09<\/strong><\/span><\/p>\n

\"\"

\u5728\u5730\u4e0a\u505a\u51fa\u638c\u4e0a\u58d3\u7684\u59ff\u52e2\uff0c\u4e4b\u5f8c\u53f3\u8173\u62ac\u8d77\uff0c\u5230\u9054\u5fc3\u8207\u8179\u4e4b\u9593\u7684\u4f4d\u7f6e\u3002\u7136\u5f8c\u8173\u5c16\u89f8\u5730\u4e26\u4f38\u76f4\uff0c\u5de6\u8173\u91cd\u8907\u52d5\u4f5c\u3002<\/p><\/div>\n<\/div>\n<\/div><\/div><\/div>

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\u9ad8\u62ac\u817f\uff08High Knees\uff09<\/strong><\/span><\/p>\n

\"\"

\u5148\u7ad9\u7acb\uff0c\u63d0\u8d77\u524d\u81c2\uff0c\u638c\u5fc3\u5411\u4e0b\uff0c\u5c48\u66f2\u81f3\u624b\u8e2d\u7d0490\u5ea6\uff0c\u63d0\u8d77\u53f3\u8173\u81f3\u53f3\u819d\uff0c\u78b0\u5230\u53f3\u624b\u624b\u638c\u5f8c\u653e\u4e0b\uff0c\u518d\u63d0\u8d77\u5de6\u8173\u81f3\u5de6\u819d\u649e\u5230\u5de6\u624b\u624b\u638c\u5f8c\u653e\u4e0b\uff0c\u91cd\u8907\u52d5\u4f5c\u3002<\/p><\/div>\n<\/div>\n<\/div><\/div><\/div><\/div>

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\u7136\u800c\uff0cHIIT\u5c6c\u65bc\u9ad8\u5f37\u5ea6\u904b\u52d5\uff0c\u5982\u679c\u662f\u521d\u5b78\u8005\uff0c\u5efa\u8b70\u5148\u8aee\u8a62\u5c08\u696d\u610f\u898b\uff0c\u4e86\u89e3\u81ea\u5df1\u7684\u8eab\u9ad4\u72c0\u6cc1\uff0c\u4e26\u65bc\u5c08\u696d\u6559\u7df4\u7684\u6307\u5c0e\u53ca\u966a\u540c\u4e0b\u9032\u884c\u8a13\u7df4\u3002<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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\"\"<\/p>\n<\/div>\n<\/div><\/div>

\n
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HOMEfeel ISSUE 50 : Mar 2022<\/p>\n

\u63ed\u9801\u7248\uff1ahttp:\/\/ftp1.ricacorp.com\/ricaweb\/magazine\/issue\/202203\/files\/46.html<\/span><\/a><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08High-Intensity Interval Tr...<\/p>\n","protected":false},"author":114,"featured_media":59712,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[6720,2581],"tags":[1301,1291,6945,6930],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/posts\/59701"}],"collection":[{"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/users\/114"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/comments?post=59701"}],"version-history":[{"count":3,"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/posts\/59701\/revisions"}],"predecessor-version":[{"id":59756,"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/posts\/59701\/revisions\/59756"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/media\/59712"}],"wp:attachment":[{"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/media?parent=59701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/categories?post=59701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ricacorp.com\/homefeel\/wp-json\/wp\/v2\/tags?post=59701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}