锟斤拷锟斤拷锟节斤拷(j锟斤拷ng)锟斤拷锟斤拷锟角時锟絞锟侥撅拷锟斤拷锟斤拷锟絔锟叫機锟斤拷锟较岋拷锟絀(y锟斤拷)锟斤拷私锟斤拷锟絥锟斤拷锟絔锟絇(gu锟斤拷n)系锟斤拷小锟斤拷锟秸硷拷锟剿斤拷锟窖傦拷锟斤拷見锟斤拷一些訓锟斤拷锟较的嗭拷锟絵锟斤拷锟揭傦拷請锟斤拷锟絀(y锟斤拷)锟斤拷士锟斤拷锟斤拷锟剿斤拷锟锟斤拷锟斤拷锟斤拷锟絜一锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷(j锟斤拷)锟斤拷锟斤拷膯锟斤拷}锟斤拷锟狡岋拷锟斤拷锟斤拷锟絤锟斤拷锟侥斤拷Q锟斤拷锟斤拷锟斤拷 锟斤拷锟斤拷锟斤拷每锟杰撅拷锟缴达拷锟饺o拷 锟街別锟斤拷6~15锟斤拷直锟斤拷锟斤拷锟竭o拷锟斤拷锟斤拷锟斤拷锟锟斤拷硬锟斤拷锟斤拷锟斤拷锟饺讹拷锟斤拷锟斤拷锟斤拷锟阶等勶拷锟斤拷锟斤拷锟斤拷锟絀锟紹(y锟斤拷ng)锟斤拷锟斤拷息也锟斤拷注锟斤拷锟斤拷锟斤拷锟斤拷锟饺卻锟斤拷見锟斤拷锟絃锟斤拷锟紷锟角烇拷什么锟斤拷锟斤拷
锟斤拷锟揭傦拷锟饺侊拷锟斤拷锟斤拷锟斤拷锟斤拷锟侥兩达拷前锟结:
1. 锟斤拷锟斤拷锟斤拷訓锟斤拷锟斤拷锟斤拷锟絯锟絊锟絧微锟絧锟斤拷锟斤拷锟紷锟斤拷锟絕锟斤拷锟斤拷要锟絕锟斤拷锟截擄拷锟锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟絰锟斤拷要锟斤拷67%~85% 1RM 锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷訓锟斤拷锟侥組锟斤拷(sh锟斤拷)锟絚锟轿旓拷(sh锟斤拷)锟斤拷4~6 锟組锟斤拷每锟組锟斤拷锟6~12 锟斤拷锟斤拷锟斤拷锟斤拷之锟解、锟斤拷锟斤拷锟斤拷傻墓锟(ji锟斤拷)锟斤拷锟皆硷拷锟組锟絞锟斤拷息锟絩锟絞也锟斤拷锟捷猴拷視锟斤拷 要锟斤拷锟紺锟斤拷锟斤拷锟斤拷锟絖锟皆硷拷锟剿準碉拷前锟斤拷锟铰o拷每锟斤拷锟斤拷锟斤拷锟侥癸拷(ji锟斤拷)锟斤拷锟斤拷4×4 锟斤拷锟斤拷锟組锟絚锟組之锟絞锟斤拷锟斤拷息锟斤拷锟斤拷锟絕90 锟诫,一锟斤拷锟斤拷锟斤拷锟1 锟斤拷鐘憋拷锟絕锟斤拷锟絤锟斤拷锟斤拷锟斤拷(j锟斤拷)锟斤拷锟斤拷锟斤拷r锟絰锟斤拷呒锟接栵拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷M之類o拷锟斤拷 2. 訓锟斤拷之锟斤拷要锟組锟斤拷锟絘锟斤拷锟斤拷锟斤拷锟教妓拷锟斤拷锟斤拷锟斤拷约锟斤拷锟斤拷C锟絤锟斤拷锟侥碉拷锟斤拷锟絴(zh锟斤拷)锟絲锟诫。訓锟斤拷锟斤拷锟絞每锟斤拷锟斤拷锟絯锟斤拷锟斤拷要锟絶锟斤拷锟斤拷锟锟斤拷每锟斤拷锟斤拷锟絯锟斤拷55~66千锟斤拷锟侥燂拷锟斤拷锟斤拷锟角猴拷锟絤锟斤拷锟斤拷锟斤拷锟锟斤拷訓锟斤拷之锟斤拷锟10~15 锟斤拷锟斤拷M食锟斤拷碳水锟皆硷拷锟竭碉拷锟阶碉拷食锟斤。锟斤拷锟阶岋拷锟斤拷锟饺猴拷锟接栵拷锟斤拷锟斤拷锟较48~72 小锟絩锟斤拷锟斤拷锟組锟斤拷锟铰达拷訓锟斤拷锟斤拷還锟叫o拷锟斤拷锟斤拷锟斤拷锟紸锟轿戯拷(y锟斤拷ng)锟斤拷锟紺每锟斤拷4~6 锟轿碉拷訓锟斤拷锟絣锟绞★拷锟斤拷锟紺锟斤拷锟斤拷锟侥攝锟斤拷锟饺烇拷锟絇(gu锟斤拷n)锟絀锟斤拷锟杰讹拷锟剿诧拷锟角撅拷锟矫诧拷锟斤拷锟斤拷锟斤拷锟角吃诧拷锟铰★拷锟斤拷锟斤拷圆锟斤拷驴锟酵拷^锟絘锟斤拷锟斤拷锟矫锟斤拷還要锟斤拷锟絳(di锟斤拷o)锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷要锟斤拷锟斤拷锟斤拷锟较碉拷要锟斤拷猿锟6~8 锟斤拷锟斤拷锟较的時锟絞锟脚匡拷锟杰匡拷锟斤拷效锟斤拷锟斤拷
锟斤拷锟斤拷訓锟斤拷锟絩锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷目锟斤拷锟斤拷锟锟斤拷
锟斤拷锟斤拷锟斤拷訓锟斤拷锟叫戯拷(y锟斤拷ng)锟絊锟絩锟斤拷锟狡勶拷锟斤拷锟侥癸拷(ji锟斤拷)锟斤拷锟皆硷拷位锟矫o拷锟紷锟絅锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷要锟侥碉拷锟斤拷锟斤拷訓锟斤拷锟絖始锟斤拷锟杰讹拷锟絩锟斤拷锟斤拷锟斤拷覟锟斤拷锟斤拷锟斤拷锟揭恢笔癸拷么锟斤拷锟斤拷锟接栵拷锟斤拷锟斤拷锟揭晃讹拷拇锟斤拷锟斤拷锟接栵拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟侥匡拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟轿的癸拷锟斤拷锟斤拷锟斤拷锟絇(gu锟斤拷n)锟斤拷(ji锟斤拷)锟斤拷訓锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷刹锟斤拷锟锟斤拷锟斤拷锟皆o拷锟斤拷锟姐降锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷視訓锟斤拷锟斤拷锟絰锟斤拷锟秸縮锟皆硷拷锟节帮拷全锟斤拷锟斤拷锟斤拷锟組锟叫碉拷锟絃锟秸縮锟斤拷锟斤拷目锟斤拷锟斤拷锟斤拷锟斤拷蜁锟斤拷锟斤拷锟锟斤拷
锟斤拷锟锟斤拷锟斤拷锟斤拷要锟斤拷锟斤拷锟斤拷每锟斤拷訓锟斤拷前锟斤拷锟斤拷锟斤拷要锟斤拷(w锟斤拷n)锟斤拷锟侥硷拷锟斤拷锟斤拷锟紷锟斤拷锟斤拷目锟斤拷锟斤拷锟斤拷锟斤拷艜锟斤拷锟斤拷锟锟斤拷锟斤拷锟組锟斤拷平锟斤拷锟絇锟斤拷锟斤拷锟斤拷锟斤拷锟秸緊锟斤拷锟侥憋拷锟斤拷锟竭癸拷锟解翻锟斤拷同锟絩锟界帶锟铰筹拷锟斤拷锟絪锟截時锟斤拷锟斤拷锟劫勶拷锟斤拷锟叫癸拷(ji锟斤拷)锟斤拷锟斤拷锟斤拷喜锟斤拷锟斤拷锟锟斤拷锟皆筹拷锟紷锟斤拷锟斤拷锟斤拷锟斤拷呒锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷平锟絩也要锟斤拷視锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟接栵拷锟锟斤拷锟界腹锟組锟斤拷锟斤拷锟斤拷斜锟斤拷锟斤拷斜锟斤拷锟斤拷锟斤拷锟斤拷锟轿硷拷锟斤拷前鋸硷拷锟斤拷锟斤拷锟叫硷拷锟斤拷
锟斤拷锟斤拷锟斤拷什么锟絉锟阶撅拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟饺猴拷小锟斤拷還锟斤拷锟斤拷么锟斤拷锟斤拷
锟金:很讹拷女锟斤拷锟斤拷锟斤拷锟节減脂锟斤拷锟斤拷锟絕锟斤拷锟叫讹拷锟斤拷锟紷锟接的匡拷锟斤拷锟斤拷锟紷锟絚每锟斤拷锟剿的伙拷锟紸(ch锟斤拷)锟斤拷锟斤拷锟叫很达拷锟斤拷P(gu锟斤拷n)系锟斤拷锟斤拷锟斤拷锟斤拷每锟斤拷锟剿讹拷锟杰岋拷锟饺诧拷锟斤拷锟解線锟絣锟斤拷锟矫緊锟斤拷锟斤拷锟絃锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷募锟斤拷锟斤拷锟斤拷锟斤拷秃锟斤拷锟锟斤拷锟劫硷拷锟斤拷訓锟斤拷锟斤拷式锟斤拷锟斤拷锟絖锟酵曪拷锟斤拷锟铰硷拷锟斤拷锟斤拷謮锟锟斤拷訓锟斤拷锟斤拷式锟侥革拷變锟斤拷讓锟斤拷锟斤拷咏咏锟侥匡拷耍锟
1. 锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷- 锟絰锟斤拷模式锟侥烇拷锟斤拷L訓锟斤拷锟斤拷锟斤拷锟斤拷锟铰蹲的勶拷锟斤拷锟侥烇拷锟皆帮拷锟劫把桿訓锟斤拷锟斤拷站锟斤拷支锟轿加匡拷锟斤拷訓锟斤拷锟斤拷锟斤拷锟叫革拷锟斤拷锟斤拷炔锟斤拷锟斤拷鈪拷c锟斤拷锟揭發(f锟斤拷)锟斤拷锟斤拷式锟斤拷锟斤拷讓锟斤拷锟斤拷锟斤拷锟届并锟斤拷“锟紽锟結(ji锟斤拷)”锟斤拷變锟街o拷锟斤拷
2. 锟酵忥拷锟饺匡拷锟斤拷锟叫癸拷(ji锟斤拷)锟斤拷锟秸縮锟斤拷锟斤拷锟斤拷锟揭冿拷(n锟斤拷i)锟截帮拷锟組锟叫碉拷锟斤拷锟斤拷锟斤拷锟斤拷锟絕(q锟斤拷)锟絜锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟劫碉拷目锟斤拷锟絆(sh锟斤拷)锟斤拷锟斤拷锟斤拷锟斤拷锟絕锟斤拷膲锟斤拷锟锟斤拷同锟絩锟斤拷肢锟斤拷锟斤拷锟斤拷疲锟斤拷锟锟斤拷锟杰诧拷锟斤拷锟斤拷锟斤拷锟阶屝★拷锟阶冿拷锟锟斤拷之锟斤拷芏锟脚拷锟斤拷锟斤拷逊艞锟斤拷锟斤拷懿锟斤拷锟斤拷獠恢拷锟斤拷懿锟斤拷锟斤拷锟斤拷锟斤拷锟锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟饺曪拷锟斤拷锟斤拷變锟斤拷锟斤拷锟斤拷然锟紷一锟絚锟斤拷锟斤拷些喜锟絞锟杰诧拷锟斤拷锟斤拷锟窖才曪拷锟叫碉拷锟絯驗。
3. 訓锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟饺烇拷锟絇(gu锟斤拷n)锟絀锟斤拷锟斤拷锟届并锟斤拷锟斤拷锟斤拷小锟饺o拷锟斤拷锟斤拷锟斤拷锟斤拷员锟斤拷饧★拷饨┯锟斤拷锟斤拷锟斤拷锟斤拷每锟斤拷锟斤拷通锟絕锟絓锟接讹拷锟杰帮拷小锟斤拷锟捷碉拷锟斤拷锟斤拷膰锟斤拷锟锟斤拷锟絓锟斤拷只锟斤拷锟斤拷一锟斤拷锟斤拷锟睫度冿拷(n锟斤拷i)锟斤拷锟斤拷锟斤拷锟紷锟斤拷锟睫讹拷锟絓锟斤拷锟角無锟斤拷锟斤拷锟紽(xi锟斤拷n)锟斤拷锟斤拷 |