{"id":11117,"date":"2019-05-29T22:41:57","date_gmt":"2019-05-29T14:41:57","guid":{"rendered":"https:\/\/myserendipityjourney.com\/blog\/6092\/"},"modified":"2019-05-29T22:41:57","modified_gmt":"2019-05-29T14:41:57","slug":"6092","status":"publish","type":"blog","link":"https:\/\/myserendipityjourney.com\/zh-hant\/blog\/6092\/","title":{"rendered":"5\u500b\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4 (HIIT)\u52a0\u5f37\u4f60\u7684\u514d\u75ab\u7cfb\u7d71"},"content":{"rendered":"<p>\u904b\u52d5\u5c0d\u5065\u5eb7\u5f88\u6709\u76ca\u8655, \u4e5f\u53ef\u4ee5\u5e36\u7d66\u4f60\u5e74\u8f15\u7684\u808c\u819a, \u5f37\u58ef\u7684\u514d\u75ab\u7cfb\u7d71\u548c\u66f4\u591a\u7684\u6d3b\u529b. \u5229\u7528\u4e00\u4e9b\u65e5\u5e38\u8a13\u7df4\u4fdd\u6301\u9752\u6625\u540c\u6642\u4e5f\u53ef\u4ee5\u62b5\u6297\u611f\u5192.<\/p>\n<p>\u8ddf\u8457\u505a\u90195\u500b\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4 (HIIT)\u4fdd\u8b49\u53ef\u4ee5\u52a0\u5f37\u4f60\u7684\u5fc3\u80ba\u529f\u80fd, \u8b93\u4f60\u7684\u8eab\u9ad4, \u76ae\u819a\u548c\u514d\u75ab\u7cfb\u7d71\u4fdd\u6301\u6700\u4f73\u72c0\u614b, \u770b\u8457\u81ea\u5df1\u8eab\u6750\u8d8a\u4f86\u8d8a\u597d, \u8d8a\u4f86\u8d8a\u5065\u5eb7\u548c\u5f37\u58ef.<\/p>\n<p>&nbsp;<\/p>\n<p><img class=\"wp-image-4820\" src=\"https:\/\/myserendipityjourney.com\/wp-content\/uploads\/2021\/02\/iStock-908918598.jpg\" alt=\"\" width=\"700\" height=\"525\" \/><\/p>\n<p><strong>1.\u5165\u9580\u8a13\u7df4<\/strong><\/p>\n<p>\u6bcf\u8d9f\u65c5\u7a0b\u90fd\u662f\u4e00\u6b65\u4e00\u6b65\u958b\u59cb\u4f46\u662f\u6211\u5011\u77e5\u9053\u7b2c\u4e00\u6b65\u6c38\u9060\u4e0d\u5bb9\u6613. \u4e0d\u8981\u7dca\u5f35, \u9019\u662f\u4e00\u500b\u7c21\u55ae\u7684\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4 (HIIT)\u53ef\u4ee5\u8b93\u4f60\u7dad\u6301\u8eab\u6750\u548c\u5065\u5eb7! \u6bcf\u5468\u91cd\u8986\u9019\u500b\u8a13\u7df42\u52303\u6b21, \u6301\u7e8c\u505a1\u500b\u6708\u5c31\u53ef\u4ee5\u6539\u5584\u5fc3\u80ba\u529f\u80fd.<\/p>\n<p><strong>\u8a13\u7df4\u6b65\u9a5f:<\/strong><\/p>\n<p>\u5b8c\u6210\u4e0b\u9762\u6574\u7d44\u8a13\u7df44\u6b21, \u6bcf\u6b21\u505a\u5b8c\u4e00\u7d44\u4f11\u606f1\u5206\u9418.<\/p>\n<p>1.\u5f15\u9ad4\u5411\u4e0a\/\u4f0f\u5730\u633a\u8eab- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>2.\u958b\u5408\u8df3- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>3.\u6ce2\u6bd4\u8df3- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>4.\u4ef0\u5367\u8d77\u5750- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>&nbsp;<\/p>\n<p><img class=\"alignnone wp-image-4832 size-full\" src=\"https:\/\/myserendipityjourney.com\/wp-content\/uploads\/2021\/02\/4-min-no-excuses-pinterest-1-0-1446957001-1.jpg\" alt=\"\" width=\"600\" height=\"1200\" \/><\/p>\n<p><em><span style=\"font-size: 12pt;\">(\u51fa\u81ea<span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19966251\/4-minute-workout\/?utm_campaign=pubexchange_article&amp;utm_medium=referral&amp;utm_source=fitsugar.com\">Women&#8217;s Health<\/a><\/span>\u00a0\u96dc\u8a8c, 4\u5206\u9418\u8a13\u7df4\u71c3\u71d2\u4f60\u7684\u65b0\u9673\u4ee3\u8b1d<\/span>)<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>2.\u4e2d\u968e\u8a13\u7df4<\/strong><\/p>\n<p>\u4eff\u6548Women&#8217;s Health\u96dc\u8a8c\u7684\u8a13\u7df4\u5efa\u8b70, \u4f86\u8a66\u8a66\u6211\u5011\u8abf\u6574\u904e\u7684\u8a13\u7df4, \u53ef\u4ee5\u6539\u5584\u5fc3\u80ba\u529f\u80fd\u589e\u9032\u808c\u8010\u529b. \u6bcf\u5468\u505a2-3\u6b21, \u6301\u7e8c\u505a1\u500b\u6708\u5c31\u53ef\u4ee5\u6539\u5584\u5065\u5eb7\u548c\u9ad4\u614b.<\/p>\n<p><strong>\u8a13\u7df4\u6b65\u9a5f<\/strong>:<\/p>\n<p>\u5b8c\u6210\u4e0b\u9762\u6574\u7d44\u8a13\u7df45\u6b21, \u6bcf\u6b21\u505a\u5b8c\u4e00\u7d44\u4f11\u606f1\u5206\u9418.<\/p>\n<p>1.\u6df1\u8e72- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>2.\u4f0f\u5730\u633a\u8eab- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>3.\u767b\u5c71\u8005\u5f0f- \u7e3d\u517160\u79d2, \u6bcf\u8173\u505a30\u79d2\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>4.\u524d\u5c48\u6df1\u8e72- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>5.\u958b\u5408\u8df3- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p><img class=\"size-full wp-image-4828 alignnone\" src=\"https:\/\/myserendipityjourney.com\/wp-content\/uploads\/2021\/02\/9731b93d-4187-4613-b027-ef5ccde0aebb.gif\" alt=\"\" width=\"700\" height=\"auto\" \/><\/p>\n<p><strong>3.\u9032\u968e\u8a13\u7df4<\/strong><\/p>\n<p>\u5982\u679c\u4f60\u76f4\u63a5\u8df3\u5230\u9032\u968e\u8a13\u7df4, \u90a3\u4f60\u53ef\u80fd\u6b63\u5728Instagram\u4e0a\u8ffd\u8e64\u6fc0\u767c\u4f60\u5065\u8eab\u7684\u6a21\u7279\u5152\u800c\u4e14\u96a8\u6642\u90fd\u6e96\u5099\u597d\u4f60\u6700\u559c\u6b61\u7684\u904b\u52d5\u670d\u88dd\u5728\u4f60\u7684\u5065\u8eab\u5305\u88e1. \u5c31\u7b97\u4f60\u89ba\u5f97\u9019\u500b\u8a13\u7df4\u5c0d\u4f60\u4f86\u8aaa\u5f88\u7c21\u55ae, \u8a66\u8a66\u65b0\u7684\u8a13\u7df4\u770b\u53ef\u4ee5\u5e36\u7d66\u4f60\u4ec0\u9ebc\u611f\u53d7\u4e0d\u662f\u4e00\u4ef6\u58de\u4e8b. \u6bcf\u5468\u91cd\u8986\u9019\u500b\u8a13\u7df43\u52304\u6b21\u5c31\u53ef\u4ee5\u935b\u934a\u51fa\u8eab\u9ad4\u7684\u7dda\u689d\u8fce\u63a5\u6bd4\u57fa\u5c3c\u7684\u5b63\u7bc0!<\/p>\n<p><strong>\u8a13\u7df4\u6b65\u9a5f:<\/strong><\/p>\n<p>\u5b8c\u6210\u4e0b\u9762\u6574\u7d44\u8a13\u7df44\u6b21, \u6bcf\u6b21\u505a\u5b8c\u4e00\u7d44\u4f11\u606f1\u5206\u9418.<\/p>\n<p>1.\u4ef0\u81e5\u8d77\u5750- 60\u79d2\u5167\u505a40\u500b<\/p>\n<p>2.\u718a\u722c- 60\u79d2\u5167\u505a40\u4e0b<\/p>\n<p>3.\u8df3\u9060- 60\u79d2\u5167\u505a40\u500b<\/p>\n<p>4.\u539f\u5730\u9ad8\u62ac\u817f- 60\u79d2\u5167\u80fd\u505a\u505a\u591a\u5feb\u5c31\u505a\u591a\u5feb<\/p>\n<p>5.\u767b\u5c71\u8005\u5f0f- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>&nbsp;<\/p>\n<h2><strong><img class=\"wp-image-4837 alignnone\" src=\"https:\/\/myserendipityjourney.com\/wp-content\/uploads\/2021\/02\/double-leg-lift-1.gif\" alt=\"\" width=\"700\" height=\"483\" \/><\/strong><\/h2>\n<p><strong>4.\u6838\u5fc3\u8a13\u7df4<\/strong><\/p>\n<p>\u5f37\u5065\u7684\u6838\u5fc3\u53ef\u4ee5\u5728\u884c\u52d5\u4e2d\u6216\u662f\u7269\u7406\u62c9\u529b\u4e0b\u7a69\u5b9a\u8eab\u9ad4\u4ee5\u9054\u5230\u4fdd\u8b77\u4f5c\u7528. \u9019\u6a23\u4e00\u4f86, \u5c31\u53ef\u4ee5\u907f\u514d\u59ff\u52e2\u932f\u8aa4, \u4e0b\u80cc\u75bc\u75db\u548c\u53d7\u50b7\u7684\u554f\u984c. \u53e6\u5916\u4e00\u500b\u597d\u8655\u5c31\u662f\u4f60\u6703\u6709\u5f88\u6f02\u4eae\u7684\u8179\u808c\u7dda. \u6bcf\u5468\u91cd\u8986\u9019\u500b\u8a13\u7df42\u52304\u6b21\u5c31\u53ef\u4ee5\u770b\u5230\u6548\u679c.<\/p>\n<p><strong>\u8a13\u7df4\u6b65\u9a5f:<\/strong><\/p>\n<p>\u5b8c\u6210\u4e0b\u9762\u6574\u7d44\u8a13\u7df44\u6b21, \u6bcf\u6b21\u505a\u5b8c\u4e00\u7d44\u4f11\u606f1\u5206\u9418.<\/p>\n<p>1.\u6372\u8179- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>2.\u626d\u8f49\u6372\u8179- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>3.\u4ef0\u81e5\u8d77\u5750- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>4.\u4e0a\u4e0b\u64fa\u817f- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>5.\u6ce2\u6bd4\u8df3- 60\u79d2\u5167\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p><img class=\"wp-image-4816\" src=\"https:\/\/myserendipityjourney.com\/wp-content\/uploads\/2021\/02\/iStock-908917810.jpg\" alt=\"\" width=\"700\" height=\"525\" \/><\/p>\n<p><strong>5.\u4e0a\u534a\u8eab\u8a13\u7df4<\/strong><\/p>\n<p>\u5982\u679c\u4f60\u4e00\u76f4\u5f88\u60f3\u8b93\u4e0a\u534a\u8eab\u7dda\u689d\u66f4\u597d, \u53ef\u8a66\u8a66\u9019\u500b\u8a13\u7df4. \u9019\u4e9b\u904b\u52d5\u4e3b\u8981\u662f\u91dd\u5c0d\u4e0b\u624b\u81c2, \u80cc\u548c\u80a9\u8180\u9644\u8fd1\u7684\u5340\u584a\u4fee\u98fe\u8b93\u4f60\u53ef\u4ee5\u5c0d\u81ea\u5df1\u7684\u8eab\u9ad4\u66f4\u81ea\u8c6a. \u6bcf\u5468\u91cd\u8986\u9019\u500b\u8a13\u7df42\u52304\u6b21\u5c31\u53ef\u4ee5\u770b\u5230\u6548\u679c.<\/p>\n<p><strong>\u8a13\u7df4\u6b65\u9a5f:<\/strong><br \/>\n\u5b8c\u6210\u4e0b\u9762\u6574\u7d44\u8a13\u7df44\u6b21, \u6bcf\u6b21\u505a\u5b8c\u4e00\u7d44\u4f11\u606f1\u5206\u9418.<\/p>\n<p>1.\u4f0f\u5730\u633a\u8eab- 60\u79d2\u5167\u505a40\u4e0b\u6216\u662f\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>2.\u4ef0\u81e5\u8d77\u5750- 60\u79d2\u5167\u505a40\u4e0b\u6216\u662f\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>3.\u5e73\u677f\u6490- 60\u79d2\u5167\u505a40\u4e0b\u6216\u662f\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>4.\u5f15\u9ad4\u5411\u4e0a- 60\u79d2\u5167\u505a40\u4e0b\u6216\u662f\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>5.\u6905\u4e0a\u6490\u9ad4\u81c2\u5c48\u4f38- 60\u79d2\u5167\u505a40\u4e0b\u6216\u662f\u80fd\u505a\u5e7e\u4e0b\u5c31\u505a\u5e7e\u4e0b<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u9ad4\u9a57\u8a13\u7df4\u5f8c\u7684\u7f8e\u597d<\/strong><\/p>\n<p>\u7576\u4f60\u5f81\u670d\u9019\u4e9b\u8a13\u7df4\u6642, \u8a18\u5f97\u628a\u90a3\u4e9b\u52d5\u4f5c\u8a18\u4f4f\u935b\u934a\u6b63\u78ba\u7684\u808c\u8089. \u63d0\u5347\u5fc3\u8df3\u662f\u935b\u934a\u8eab\u9ad4\u8b93\u4f60\u66f4\u5065\u5eb7\u6e1b\u5c11\u751f\u75c5\u6a5f\u7387\u7684\u95dc\u9375. \u4e0d\u8ad6\u7d50\u679c\u5982\u4f55, \u81ea\u6211\u4fdd\u990a\u4e26\u52aa\u529b\u7dad\u6301\u8eab\u9ad4\u5065\u5eb7\u624d\u662f\u6700\u512a\u5148\u7684.<\/p>\n<p>\u8aaa\u5230\u81ea\u6211\u4fdd\u990a, \u9084\u6709\u6a5f\u500b\u9078\u9805\u53ef\u4ee5\u5e6b\u5fd9\u9054\u6210\u904b\u52d5\u5e36\u4f86\u7684\u5e74\u8f15\u5149\u8292\u548c\u5916\u8868. \u53ef\u4ee5\u5617\u8a66\u975e\u4fb5\u5165\u6027\u6216\u4f4e\u4fb5\u5165\u6027\u7684\u91ab\u7f8e\u7642\u7a0b, \u6bd4\u5982\u8aaa,\u5177\u6709\u5373\u6642\u5f71\u50cf\u7684\u5fae\u805a\u7126\u8d85\u97f3\u6ce2\u6216\u8005\u662f\u73bb\u5c3f\u9178\u586b\u5145\u7269\u53ef\u4ee5\u62c9\u63d0\u4e26\u9054\u5230\u4f60\u6240\u8981\u7684\u5bb9\u5149\u7165\u767c.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u5229\u7528\u4e00\u4e9b\u65e5\u5e38\u8a13\u7df4\u4fdd\u6301\u9752\u6625\u540c\u6642\u4e5f\u53ef\u4ee5\u62b5\u6297\u611f\u5192!<\/p>\n","protected":false},"featured_media":3420,"template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":""},"blog_cate":[268],"_links":{"self":[{"href":"https:\/\/myserendipityjourney.com\/zh-hant\/wp-json\/wp\/v2\/blog\/11117"}],"collection":[{"href":"https:\/\/myserendipityjourney.com\/zh-hant\/wp-json\/wp\/v2\/blog"}],"about":[{"href":"https:\/\/myserendipityjourney.com\/zh-hant\/wp-json\/wp\/v2\/types\/blog"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/myserendipityjourney.com\/zh-hant\/wp-json\/wp\/v2\/media\/3420"}],"wp:attachment":[{"href":"https:\/\/myserendipityjourney.com\/zh-hant\/wp-json\/wp\/v2\/media?parent=11117"}],"wp:term":[{"taxonomy":"blog_cate","embeddable":true,"href":"https:\/\/myserendipityjourney.com\/zh-hant\/wp-json\/wp\/v2\/blog_cate?post=11117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}