??韩涓???浼革??ㄥ?濮?????????娣辨?充氦涔???锛??″?杩?琛?????????韩????浼革?浠ラ?垮?????????宠??????浼ゃ??
濮垮?胯??达?淇??????ㄦ?虹?达?????涓????ㄤ???骞宠?锛?杩??疯?藉???澶ч??搴﹀?伴?荤?煎?版?稿???缇ゅ??涓??㈠??????
?煎?告?у?讹??ㄤ?韫茶?绋?涓????娣卞?煎?革??ㄨ捣绔??跺敖????杩??归?ㄨ???????剁缉?ユ?ㄥ?ㄨ韩浣?绔?璧凤?浠ュ??灏?瀵硅????????????
??姝ュ???????锛?寮?濮??跺??互涓?浣跨?ㄩ????杩?琛?璁??锛?绛??扮??缁???????姝ュ???璐???锛?浠ラ?垮????浼ゃ??
????瀹???璁??璁″??锛??跺?涓?涓???????璁??璁″??锛??筐?????杩?搴﹁?缁?????浼ゃ??姣??ㄨ?缁?娆℃?板??寮哄害搴??规????韩??浣??芥按骞冲???㈠????佃?琛?璋??淬??
瀹????ュ悍妫??ワ??瑰??????蹇?琛?绠＄?剧?????朵??ュ悍?????浜猴?搴??ㄥ?濮?璁????杩?琛??ㄩ?㈢???ュ悍妫??ワ?骞跺?ㄨ?缁?杩?绋????涓?????虫敞韬????搴???
绉?瀛﹂ギ椋?涓?琛ヰ?????锛???????楗?????ュ?昏ˉ?????缁?????????瑕?淇?????璁??????瑕?娉ㄦ?????ヨ冻澶??????借川??纰虫按?????╁???ュ悍?????浠ユ???????????㈠???澧??裤??
涓?涓???瀵硷???璁烘????瀛﹁??杩?????缁?楠???璁????锛??藉??ㄤ?涓???缁?????瀵间?杩?琛?娣辨?充氦璁??锛?浠ョ‘淇??ㄤ???姝ｇ‘?у??瀹??ㄦ?с??
??????????娣辨?充氦????韬??杈圭???????绉????锋?????х??浣??借?缁??瑰?锛?瀹?涓?浠??藉??捐??????韬??????椤规????锛?杩??藉?ㄦ????璁??涓?甫?ュ????????????灏辨????杩?绉?璁???瑰?涔?浼撮????楂?椋??╋???姝ゅ?ㄤ韩??????璁????????瀹???璁??璁″??锛?绉?瀛︾???楗??锛?瀹???杩?琛??ュ悍妫??ワ?骞跺?ㄤ?涓???瀵拣???涓?杩?琛?锛???‘淇?瀹??ㄥ???峰???浣宠?缁????????抽????
?ㄧ?瀛﹀???搁???????????娣辨?充氦????韬????澶?绉?绯荤?锛?????????绯荤???蹇?琛?绠＄郴缁???绁?缁?绯荤?????杩?楂?寮哄害??杩??????涓????藉?????蹇??哄???姐??澧?寮鸿????????????楂?韬??????璋??с??
蹇??哄???芥????锛?娣辨?充氦??瑕???缁???楂?寮哄害杩????杩?瀵瑰??哄???芥?????锋????瑕?浣??ㄣ????杩?杩?绉?杩??????涓????藉?澧?寮哄???娉佃??藉??锛???楂?琛?娑插惊??????锛?浠????????楂??翠??ュ悍姘村钩??
????????澧?寮猴?杩?椤硅??ㄦ???澶ч????????缇わ??瑰?????稿???缇ゅ??涓??㈣????????杩???澶????ㄤ?锛??????涓????藉?????澧?寮鸿??????????????锛??????翠?杩??ㄨ〃?般??
绁?缁?绯荤???璋?锛?????????娣辨?充氦??瑕?楂?搴︾??韬????璋????у?讹?杩?瀵圭?缁?绯荤???瑕?姹???甯搁?????杩?杩?绉?????锛???涓????藉???楂?绁?缁?绯荤?????ュ??搴???搴﹀????璋??藉??锛?浠????ㄦ?ュ父??娲诲???朵?杩??ㄤ腑?峰??村ソ??琛ㄧ?般??
?ㄤ?缁???浼???锛?涓轰?????娣辨?充氦??????锛?璁??????互??杩?褰??????惧??涓?涓???缁?????瀵硷?浼?????繁???ㄤ?缁???锛?纭??姣?涓?涓??ㄤ??藉?ㄦ???????村??杩?琛???
浜ゆ?胯?缁?锛?涓轰??垮????????杩?搴︾?插?筹???互???ㄤ氦?胯?缁????规?锛?姣??ㄤ???澶╄?琛?涓????ㄤ?????ユ繁?充氦璁??锛?纭??姣?涓?????缇ら?芥?????????㈠??堕?淬??
蹇?????澶?锛?娣辨?充氦涓?浠????韬????????锛?涔????蹇???????楠???璁??????瑕???寮虹????蹇?????澶???姣???锛????藉?ㄦ????璁??涓??????磋??????
??韩锛?10-15????锛?锛??ㄦ????浼歌交搴︽??姘ц????濡??㈣???璺崇怀锛?涓昏?璁??锛?60-90????锛?锛?澶????ㄤ?锛?濡?娣辫共??纭??????ㄤ妇锛?锛?姣?涓??ㄤ?3缁?锛?姣?缁?8-12娆★??撮??60-90绉???娓?澧?????????寮哄害楂?寮哄害?存?璁??锛?HIIT锛?锛?30绉?楂?寮哄害杩????濡?娉㈡?璺虫??楂????匡?锛?1????浼????寰???-10娆℃?稿?璁??锛?20-30????锛?锛?骞虫?挎??????淇??ф????浠板?ц捣??绛??稿?寮哄???ㄤ?锛?姣?涓??ㄤ?3缁?锛?姣?缁?30-60绉??炬?惧???㈠?锛?10-15????锛?锛???????浼告场娌?酱?炬??/p>
