{"id":6422,"date":"2022-12-22T06:34:35","date_gmt":"2022-12-22T06:34:35","guid":{"rendered":"http:\/\/www.munchkinmuscle.com\/?p=6422"},"modified":"2023-04-24T05:50:05","modified_gmt":"2023-04-24T05:50:05","slug":"%e6%bc%b8%e9%80%b2%e5%bc%8f%e8%b6%85%e8%b2%a0%e8%8d%b7","status":"publish","type":"post","link":"https:\/\/www.munchkinmuscle.com\/zh\/%e6%bc%b8%e9%80%b2%e5%bc%8f%e8%b6%85%e8%b2%a0%e8%8d%b7\/","title":{"rendered":"\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u201c \u6f38\u9032\u5f0f\u8d85\u8ca0\u8377 \u201c ( <strong>Progressive overload <\/strong>)\u662f\u7528\u4f86\u5340\u5206\u904b\u52d5\u53ca\u8a13\u7df4\u7684\u91cd\u8981\u6307\u6a19.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201c\u904b\u52d5\u201d\u662f\u4efb\u4f55\u7684\u6d3b\u52d5\u4fc3\u4f7f\u4f60\u71c3\u71d2\u71b1\u91cf\u53ca\u6539\u5584\u4f60\u7684\u5065\u5eb7\u90fd\u53ef\u4ee5\u7a31\u505a\u904b\u52d5<\/li>\n\n\n\n<li>\u201c\u8a13\u7df4\u201d\u662f\u5229\u7528\u7d44\u7e54\u6027\u7684\u65b9\u5f0f\u4f86\u589e\u52a0\u4f60\u6bcf\u4e00\u6b21\u7684\u904b\u52d5\u8868\u73fe\u53ca\u6280\u80fd<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u56de\u6b78\u6700\u539f\u59cb\u7684\u7406\u7531<\/strong><strong>, \u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u91cd\u91cf\u8a13\u7df4 ? &nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6211\u5011\u7684\u7d42\u6975\u76ee\u6a19, \u5c31\u662f\u8981<strong>\u6253\u9020\u66f4\u5f37\u58ef\u7684\u808c\u8089<\/strong>\u4f86\u7dad\u6301\u6216\u63d0\u5347\u6211\u5011\u7684\u5065\u5eb7\u72c0\u614b\u4e26\u7dad\u6301\u826f\u597d\u9ad4\u614b. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u8981\u5982\u4f55\u9054\u5230\u4f60\u7684\u7d42\u6975\u76ee\u6a19, \u4f60\u5fc5\u9700\u8981\u7528\u5c0d\u65b9\u6cd5, \u800c\u4e0d\u662f\u6f2b\u7121\u7ae0\u6cd5\u7684\u935b\u934a, \u6240\u4ee5\u6211\u5011\u8981\u5148\u5f9e\u5982\u4f55\u8b93\u808c\u8089\u8b8a\u5f37\u58ef\u4f86\u601d\u8003.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u8b93\u808c\u529b\u9032\u6b65\u7684\u9014\u5f91\u6709\u5169\u7a2e: \u4e00\u7a2e\u662f <strong>\u795e\u7d93\u6027\u7684\u9069\u61c9<\/strong>, \u53e6\u4e00\u7a2e\u662f<strong> \u808c\u7e96\u7dad\u8b8a\u7c97<\/strong>(\u808c\u8089\u91cf\u8b8a\u591a)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u90a3\u8981\u7528\u4ec0\u9ebc\u65b9\u6cd5\u4f86\u6eff\u8db3\u4e0a\u8ff0\u5169\u9805\u7d50\u679c, \u5c31\u662f\u5229\u7528\u201d<strong>\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377<\/strong>\u201d\u7684\u8a13\u7df4\u65b9\u5f0f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5b83\u662f\u4e00\u7a2e\u91dd\u5c0d\u4f60\u7684\u76ee\u6a19, \u6709\u76ee\u7684\u6027\u4e14\u523b\u610f\u5730\u7684\u5229\u7528\u6709\u7cfb\u7d71\u7684\u65b9\u5f0f\u53bb\u935b\u934a, \u9019\u500b\u65b9\u6cd5\u53ef\u4ee5\u5feb\u901f\u5730\u589e\u52a0\u4f60\u7684\u529b\u91cf\u53ca\u808c\u8089\u91cf, \u9032\u800c\u63d0\u5347\u4f60\u7684\u904b\u52d5\u8868\u73fe, \u6211\u5011\u7a31\u70ba\u201d<strong>\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u8a13\u7df4<\/strong> \u201c!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u57f7\u884c\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684<em><strong>\u56db\u7a2e\u65b9\u6cd5:<\/strong><\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u589e\u52a0\u4f60\u6bcf\u6b21\u8a13\u7df4\u7684\u91cd\u91cf<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">        \u9019\u662f\u6700\u7c21\u55ae\u7684\u65b9\u5f0f, \u7279\u5225\u662f\u5c0d\u91cd\u8a13\u65b0\u624b\u4f86\u8aaa\u7684\u982d\u5e7e\u500b\u6708, \u6bcf\u6b21\u589e\u52a0\u91cd\u91cf\u90fd\u4e0d\u592a\u6703\u6709\u554f\u984c, \u7d04\u534a\u5e74\u5de6\u53f3<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">        \u4f60\u7684\u8eab\u9ad4\u958b\u59cb\u9069\u61c9\u4e86, \u4e5f\u5c31\u662f\u6240\u8b02\u7684\u505c\u6eef\u671f. \u90a3\u9019\u6642\u5019\u6211\u5011\u5c31\u8981\u63db\u4e00\u500b\u65b9\u6cd5\u4f86\u7e7c\u7e8c\u57f7\u884c<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u589e\u52a0\u4f60\u6bcf\u7d44\u4f5c\u7684\u6b21\u6578<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">        \u5047\u8a2d\u4f60\u539f\u672c\u4e00\u500b\u8a13\u7df4\u52d5\u4f5c\u505a5\u7d446\u4e0b, \u90a3\u73fe\u5728\u5c31\u589e\u52a0\u52305\u7d448\u4e0b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u589e\u52a0\u4f60\u6bcf\u6b21\u505a\u7684\u7d44\u6578 &nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">        \u5047\u8a2d\u4f60\u539f\u672c\u4e00\u500b\u8a13\u7df4\u52d5\u4f5c\u505a6\u7d445\u4e0b,&nbsp;\u73fe\u5728\u589e\u52a0\u52307\u7d445\u4e0b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u589e\u52a0\u4f60\u6bcf\u5468\u8a13\u7df4\u7684\u5929\u6578<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">        \u539f\u672c\u4e00\u5468\u91cd\u91cf\u8a13\u7df41\u5929, \u73fe\u5728\u53ef\u4ee5\u8a66\u8457\u589e\u52a0\u5230\u4e00\u54683   (\u6b64\u7a2e\u65b9\u5f0f, \u6bd4\u8f03\u9069\u5408\u4e2d\u9ad8\u968e\u7684\u4eba)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u6700\u5f8c\u8981\u63d0\u9192\u5927\u5bb6, \u5728\u57f7\u884c\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u6642, \u8981\u91cf\u529b\u800c\u70ba. \u907f\u514d\u8a72\u808c\u8089\u7fa4\u7121\u6cd5\u8ca0\u8377, \u5c31\u6703\u9020\u6210\u808c\u8089\u5fa9\u539f\u901f\u5ea6\u6e1b\u6162, \u589e\u52a0\u53d7\u50b7\u98a8\u96aa.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">                                                                                                                                   Enjoy~<\/p>","protected":false},"excerpt":{"rendered":"<p>\u201c \u6f38\u9032\u5f0f\u8d85\u8ca0\u8377 \u201c ( Progressive overload )\u662f\u7528\u4f86\u5340\u5206\u904b\u52d5\u53ca\u8a13\u7df4\u7684\u91cd\u8981\u6307\u6a19. \u56de\u6b78\u6700\u539f\u59cb\u7684\u7406\u7531, \u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u91cd\u91cf\u8a13\u7df4 ? &nbsp; \u6211\u5011\u7684\u7d42\u6975\u76ee\u6a19, \u5c31\u662f\u8981\u6253\u9020\u66f4\u5f37\u58ef\u7684\u808c\u8089\u4f86\u7dad\u6301\u6216\u63d0\u5347\u6211\u5011\u7684\u5065\u5eb7\u72c0\u614b\u4e26\u7dad\u6301\u826f\u597d\u9ad4\u614b. \u8981\u5982\u4f55\u9054\u5230\u4f60\u7684\u7d42\u6975\u76ee\u6a19, \u4f60\u5fc5\u9700\u8981\u7528\u5c0d\u65b9\u6cd5, \u800c\u4e0d\u662f\u6f2b\u7121\u7ae0\u6cd5\u7684\u935b\u934a, \u6240\u4ee5\u6211\u5011\u8981\u5148\u5f9e\u5982\u4f55\u8b93\u808c\u8089\u8b8a\u5f37\u58ef\u4f86\u601d\u8003. \u8b93\u808c\u529b\u9032\u6b65\u7684\u9014\u5f91\u6709\u5169\u7a2e: \u4e00\u7a2e\u662f \u795e\u7d93\u6027\u7684\u9069\u61c9, \u53e6\u4e00\u7a2e\u662f \u808c\u7e96\u7dad\u8b8a\u7c97(\u808c\u8089\u91cf\u8b8a\u591a) \u90a3\u8981\u7528\u4ec0\u9ebc\u65b9\u6cd5\u4f86\u6eff\u8db3\u4e0a\u8ff0\u5169\u9805\u7d50\u679c, \u5c31\u662f\u5229\u7528\u201d\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u201d\u7684\u8a13\u7df4\u65b9\u5f0f. \u5b83\u662f\u4e00\u7a2e\u91dd\u5c0d\u4f60\u7684\u76ee\u6a19, \u6709\u76ee\u7684\u6027\u4e14\u523b\u610f\u5730\u7684\u5229\u7528\u6709\u7cfb\u7d71\u7684\u65b9\u5f0f\u53bb\u935b\u934a, \u9019\u500b\u65b9\u6cd5\u53ef\u4ee5\u5feb\u901f\u5730\u589e\u52a0\u4f60\u7684\u529b\u91cf\u53ca\u808c\u8089\u91cf, \u9032\u800c\u63d0\u5347\u4f60\u7684\u904b\u52d5\u8868\u73fe, \u6211\u5011\u7a31\u70ba\u201d\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u8a13\u7df4 \u201c!&#8230;<\/p>","protected":false},"author":1,"featured_media":6630,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_wp_convertkit_post_meta":{"form":"-1","landing_page":"","tag":"0","restrict_content":""},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6422","post","type-post","status-publish","format-standard","has-post-thumbnail","category-free-weight"],"featured_image_src":"https:\/\/www.munchkinmuscle.com\/wp-content\/uploads\/2022\/12\/946602be5f42889a749e5ed573e02c9a.jpg","blog_images":{"medium":"https:\/\/www.munchkinmuscle.com\/wp-content\/uploads\/2022\/12\/946602be5f42889a749e5ed573e02c9a.jpg","large":"https:\/\/www.munchkinmuscle.com\/wp-content\/uploads\/2022\/12\/946602be5f42889a749e5ed573e02c9a.jpg"},"ams_acf":[],"_links":{"self":[{"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/posts\/6422","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/comments?post=6422"}],"version-history":[{"count":8,"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/posts\/6422\/revisions"}],"predecessor-version":[{"id":6908,"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/posts\/6422\/revisions\/6908"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/media\/6630"}],"wp:attachment":[{"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/media?parent=6422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/categories?post=6422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.munchkinmuscle.com\/zh\/wp-json\/wp\/v2\/tags?post=6422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}