Ch4 有氧运动计划(3 / 3)

鍟娿備粬浠兘绗戞垜鎴戞墜鏈烘槸涓憜璁俱傛垜蹇樻т篃澶у晩锛岀湅瀹屼簡灏辨斁涓杈癸紝涔熶笉璁板緱鍥炪備笉鏄拡瀵逛綘銆傗?br />

鈥滀綘鏄繕鎬уぇ锛岃繕鏄溂閲屽氨娌℃湁鎴戯紵鈥?br />

鈥滈檲鏄撲綘鏄ㄥ浜鸿鍚楋紵浣犱滑鐢蜂汉涓嶆槸鏈鍠滄娌′汉闂佹病浜虹銆佽嚜鍦ㄩ嶉仴銆佹兂鎾╄皝鎾╄皝鍚楋紵浣犵彮涓婂緱濂藉ソ鐨勶紝鎴戞壘浣犺繕鎵撴壈浣犲伐浣溿傗?br />

鈥滀綘濂芥鍏冲績涓嬫垜锛岄タ涓嶉タ锛屼腑鍗堝悆浠涔堬紝浠婂ぉ绱笉绱紝浠涔堢殑鍚э紵鈥?br />

鈥滀綘鍙堜笉鏄皬瀛╁瓙锛岄タ浜嗚嚜宸变笉鐭ラ亾瑕佸悆鍚楋紵杩欎簺浣犺嚜宸变細鏈夊喅鏂殑浜嬫儏锛屾垜鎷呭績浣犺繖涓共鍢涳紵鈥?br />

闄堟槗瑙夊緱濂圭幇鍦ㄧ殑鐪肩閲岋紝甯︾潃涓涓濈湅鍌诲瓙鐨勬滅埍銆?br />

鈥滀綘浠ュ墠寰堝叧蹇冩垜鐨勩傗?br />

闄堟槗鑻ヤ笉鎻愶紝鍏跺疄楠嗗皻瀵掗兘蹇涓嶈捣鏉ヤ簡銆傞偅鏃跺欎袱浜虹殑瑙掕壊浜掕皟锛屽ス鏄偅涓渶姹傚叧娉ㄧ殑锛岃屼粬鏄偅涓瘽灏戠殑銆傚ス涓鏉′竴鏉″湴鍙戯紝闄堟槗鍙鏈夋墍鍥炲濂瑰氨寮蹇冨緱涓婂ぉ銆?br />

澶ф浜轰竴杈堝瓙锛屽氨閭g偣鑰愬績涓庡畧鍊欍傛彁鍓嶅叏鑰楀畬浜嗭紝灏卞浠栦汉鍐嶆棤鎸囨湜銆?br />

鐜板湪鍥炲ご鎯虫兂锛屽叾瀹為珮涓椂鍊欏ス閭d箞棰戠箒鎵句粬锛岄檲鏄撴病鎬ス褰卞搷瀛︿笟灏卞緢涓嶉敊浜嗐傚ス涓涓汉韬湪浠栦埂瀛ゅ崟瀵傚癁锛屼笉濂芥剰鎬濇壘浜鸿瘔璇翠篃鏃犱汉璇夎銆傞檲鏄撻偅鏃跺濂规潵璇村鍚屽敮涓鑳芥姄浣忕殑閭i鑺﹁媷绋昏崏锛岀畻鏄ス璺熻繃鍘荤編濂芥棩瀛愪箣闂村敮涓鐨勭壍杩炪傝岃繖鐗佃繛鍦ㄦ帴涓嬫潵鐨勫嚑骞撮噷鎱㈡參纾ㄦ柇鐨勬椂鍊欙紝濂硅繛瀹讹紝閮戒笉鐭ラ亾鍥炲幓鍋氫粈涔堜簡銆傝繖浜涘勾鍩庡競寤鸿鍙樺寲澶揩銆傚綋骞村ス绉颁箣涓烘晠涔$殑鍦版柟锛屽氨鍙槸涓檶鐢熺殑鍩庡競锛屾湁鐫涓鏉℃潯涓嶈璇嗙殑澶ч亾锛屼竴瀹跺涓嶅啀鐔熸倝鐨勫簵閾猴紝鍜屼竴缇ょ兢涓嶈璇嗙殑浜恒?br />

鈥滄垜鐜板湪涔熷叧蹇冧綘鍟娿傛垜婊¤冻浣犱簡娌℃湁鈥︹︹?br />

鈥滈獑灏氬瘨锛屸濋檲鏄撲粠搴婁笂鍧愯捣鏉ワ紝鈥滄垜瀵逛綘鏉ヨ鏄粈涔堟牱鐨勫瓨鍦紵涓涓偖鍙嬶紵鈥?br />

杩欏満娌熼氳繘琛屽埌杩欓噷锛岀畻鏄繘浜嗘鑳″悓銆傚ス涓嶇煡閬撴庝箞鎺緸锛屼笉鐭ラ亾鎬庝箞鍥炵瓟浠栥傝浠涔堝憿锛熻浠栨槸骞村皯鏃跺欑殑鏈嬪弸锛屾嬁璧板ス鍒濆鐨勭敺浜猴紝濂规効鎰忓幓浜や粯鐪熷績鐨勪汉锛熷ス璇翠笉鍑哄彛锛屽ス鎵句笉鍒扮珛鍦哄悜浠栧墫鏋愬績鐞嗐傛椂闅旇繖涔堝骞达紝褰撳勾涓鍦哄垵澶滃氨鎶婂勾灏戞椂鐨勭函鐪熸瘉鐏緱骞插共鍑鍑锛岀幇鍦ㄥ張鑾悕鍏跺鍦版粴鍒颁竴璧枫備笌浠栬皥鎯咃紝濂硅寰楀埆鎵?br />

鍙ス鐨勬矇榛樿闄堟槗瑙夊緱璁藉埡銆備粬鎼炰笉鎳傚ス銆備汉澶氳幢鍟婏紝浠栬秺涓嶆噦锛岃秺鍦ㄥス杩欓噷鎵句笉鍒板湴浣嶏紝浠栬秺鎵х潃鍦版矇杩峰叾涓?br />