{"id":2199,"date":"2015-03-25T23:00:00","date_gmt":"2015-03-25T15:00:00","guid":{"rendered":"http:\/\/dingxuan.info\/wp\/?p=2199"},"modified":"2015-03-25T23:02:59","modified_gmt":"2015-03-25T15:02:59","slug":"%e3%80%90%e9%87%8d%e7%a3%85%e7%8b%ac%e5%ae%b6%e3%80%917%e6%8b%9b%ef%bc%8c%e5%bd%bb%e5%ba%95%e5%a2%9e%e9%95%bf%e8%82%8c%e8%82%89%e5%8a%9b%e9%87%8f-%e5%87%bb%e7%a2%8e%e5%b9%b3%e5%8f%b0%e6%9c%9f","status":"publish","type":"post","link":"https:\/\/ybzx.vip\/wp\/?p=2199","title":{"rendered":"7\u62db\uff0c\u5f7b\u5e95\u589e\u957f\u808c\u8089\u529b\u91cf–\u51fb\u788e\u5e73\u53f0\u671f\uff01"},"content":{"rendered":"

\u4f5c\u8005\uff1aJosh Bryant, MS, CSCS \u7f16\u8bd1\uff1aLYHannah<\/strong><\/h2>\n
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\u72ec\u5bb6\u9996\u53d1\u808c\u8089\u6784\u6210\uff0c\u4efb\u4f55\u8f6c\u8f7d\u5747\u9700\u8981\u8457\u540d\u6b64\u4fe1\u606f\uff01<\/strong><\/span><\/p>\n

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\u529b\u91cf\u8bad\u7ec3\u4e0d\u4ec5\u9700\u8981\u51b3\u5fc3\uff0c\u8fd8\u8981\u6709\u826f\u597d\u7684\u7b56\u7565\u3002\u672c\u6587\u5c06\u5411\u4f60\u4ecb\u7ecd<\/span>7<\/strong>\u79cd\u8d1f\u91cd\u7ec3\u4e60\uff0c\u52a9\u4f60\u6253\u7834\u529b\u91cf\u8bad\u7ec3\u5e73\u53f0\u671f\u3002<\/span><\/strong><\/span><\/p>\n<\/blockquote>\n

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\u6211\u8bfb\u516b\u5e74\u7ea7\u65f6\uff0c\u6211\u7684\u7b2c\u4e00\u4e2a\u529b\u91cf\u4e3e\u91cd\u6559\u7ec3<\/span>Steve Holl\u5e26\u6211\u53c2\u89c2\u4e86<\/span> Santa Barbara\u4f53\u80b2\u9986\u548c\u5065\u8eab\u4e2d\u5fc3\u3002\u201c\u4f60\u770b\u770b\u8fd9\u4e2a\u4f53\u80b2\u9986\uff0c\u201d\u4ed6\u8bf4\u3002\u201c\u4f53\u80b2\u9986\u91cc\u7684\u6240\u6709\u4eba\u770b\u8d77\u6765\u90fd\u4e00\u6837\uff0c\u90fd\u5728\u505a\u7740\u540c\u6837\u7684\u7ec3\u4e60\uff0c\u8fd9\u548c<\/span>15\u5e74\u524d\u7684\u60c5\u666f\u4e00\u6837\u3002\u201d<\/span><\/span><\/p>\n

\u4ed6\u538c\u6076\u5730\u6447\u4e86\u6447\u5934\uff0c\u8865\u5145\u9053\uff1a\u201c\u4e0d\u8bba\u4eca\u5929\u4f60\u7684\u751f\u6d3b\u4e2d\u88ab\u593a\u8d70\u4e86\u4ec0\u4e48\uff0c\u4f60\u90fd\u8981\u5728\u6760\u94c3\u4e0a\u589e\u52a0\u91cd\u91cf\u3002\u4e0d\u8bba\u4f60\u505a\u4e86\u4ec0\u4e48\uff0c\u4f60\u90fd\u8981\u5728\u6760\u94c3\u4e0a\u589e\u52a0\u91cd\u91cf\u3002\u201d<\/span><\/strong><\/span><\/p>\n

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\u8fd9\u662f<\/span>Steve\u7ed9\u6211\u4e0a\u7684\u5173\u4e8e\u8d1f\u91cd\u8bad\u7ec3\u7684\u7b2c\u4e00\u8bfe\u3002<\/span><\/span><\/strong><\/p>\n


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\u514b\u7f57\u987f\u7684\u7c73\u9686\u662f\u4e00\u540d\u6454\u8de4\u8fd0\u52a8\u5458\uff0c\u4ed6\u66fe\u63fd\u83b7\u591a\u679a\u53e4\u5965\u6797\u5339\u514b\u5956\u724c\u3002\u4ed6\u88ab\u89c6\u4e3a\u53e4\u4ee3\u6700\u4f1f\u5927\u7684\u6454\u8de4\u8fd0\u52a8\u5458\u3002<\/span><\/strong><\/p>\n

\u867d\u7136\u4ed6\u83b7\u5f97\u51a0\u519b\u5df2\u7ecf\u662f<\/span>2500\u5e74\u524d\u7684\u4e8b\u4e86\uff0c\u4f46\u662f\u4ed6\u7684\u540d\u5b57\u76f4\u5230\u73b0\u5728\u4ecd\u88ab\u94ed\u8bb0\uff0c\u4ed6\u662f\u5faa\u5e8f\u6e10\u8fdb\u589e\u5927\u8d1f\u91cd\u8fdb\u884c\u529b\u91cf\u8bad\u7ec3\u7684\u5178\u578b\u4f8b\u5b50\u3002<\/span><\/span><\/span><\/strong><\/p>\n


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\u7c73\u9686\u6709\u4e00\u53ea\u5c0f\u725b\u3002\u4ed6\u6bcf\u5929\u90fd\u4f1a\u628a\u8fd9\u53ea\u5c0f\u725b\u4e3e\u8d77\u6765\uff0c\u968f\u7740\u5c0f\u725b\u957f\u5927\uff0c\u4ed6\u4e5f\u53d8\u5f97\u66f4\u52a0\u5f3a\u58ee\u3002\u7c73\u9686\u6bcf\u5929\u90fd\u8fd9\u4e48\u505a\uff0c\u76f4\u5230\u5c0f\u725b\u5b8c\u5168\u957f\u6210\u5927\u725b\uff0c\u7c73\u9686\u4e5f\u6210\u4e3a\u4e86\u4e16\u754c\u4e0a\u6700\u5f3a\u58ee\u7684\u4eba\u3002\u90a3\u65f6\u5019\uff0c\u7c73\u9686\u80fd\u625b\u8d77\u4e00\u5934\u6210\u5e74\u516c\u725b\u73af\u7ed5\u7f57\u9a6c\u5706\u5f62\u5927\u5267\u573a\u3002<\/span><\/p>\n

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\u5faa\u5e8f\u6e10\u8fdb\u5f88\u6709\u5fc5\u8981\u5417\uff1f<\/span><\/strong><\/span><\/p>\n

\u5728\u8fd0\u52a8\u751f\u7406\u5b66\u4e2d\uff0c\u5faa\u5e8f\u6e10\u8fdb\u662f\u8d1f\u91cd\u7ec3\u4e60\u7684\u7b2c\u4e00\u6cd5\u5219\uff0c\u6240\u6709\u8d1f\u91cd\u9879\u76ee\u53ea\u6709\u6309\u7167\u8fd9\u4e2a\u65b9\u6cd5\u624d\u7b97\u6210\u529f\u3001\u5408\u7406\u7684\u7ec3\u4e60\u65b9\u6848\u3002\u968f\u7740\u8d1f\u91cd\u7684\u589e\u52a0\uff0c\u4f60\u4f1a\u83b7\u5f97\u66f4\u5927\u66f4\u5f3a\u58ee\u7684\u808c\u8089\u3002<\/span><\/strong><\/span><\/p>\n

\u51e0\u5e74\u524d\uff0c\u6211\u5728\u8bfb\u4e00\u672c\u5065\u8eab\u6742\u5fd7\u65f6\u770b\u5230<\/span> Lee Haney \u8bf4\u7684\u4e00\u53e5\u8bdd\u3002\u4ed6\u8bf4\uff0c\u201c\u589e\u5f3a\u808c\u8089\u529b\u91cf\u7684\u5173\u952e\u5c31\u5728\u4e8e\u6162\u6162\u589e\u52a0\u8bad\u7ec3\u91cd\u91cf\u3002\u201d<\/strong><\/span><\/span><\/span><\/p>\n

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\u201c\u5e78\u8fd0\u7684\u662f\uff0c\u5f53\u4f60\u589e\u52a0\u8d1f\u91cd\u5230\u4e86\u5e73\u53f0\u671f\u65f6\uff0c\u8fd8\u6709\u522b\u7684\u65b9\u6cd5\u53ef\u4ee5\u52a9\u4f60\u6709\u6548\u8bad\u7ec3\u3002\u201d<\/span><\/em><\/span><\/p>\n


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\u8fd9\u4e5f\u662f\u6211<\/span>14\u5c81\u65f6\u6211\u7684\u6559\u7ec3<\/span>Steve Holl\u544a\u8bc9\u6211\u7684\u3002\u8fd9\u662f\u4e2a\u6bcb\u5eb8\u7f6e\u7591\u7684\u771f\u7406\u3002\u4f46\u662f\u6709\u4e00\u4e2a\u95ee\u9898\uff1a\u8d1f\u91cd\u589e\u52a0\u5230\u4e00\u5b9a\u7684\u91cf\u5c31\u4f1a\u505c\u6b62\u3002<\/strong><\/span><\/span><\/p>\n


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\u8d1f\u91cd\u8bef\u533a<\/span><\/strong><\/span><\/p>\n

\u5f88\u591a\u4e13\u4e1a\u5065\u8eab\u4eba\u58eb\u53ea\u60f3\u8ba9\u4ed6\u4eec\u7684\u5ba2\u6237\u5c3d\u5feb\u770b\u5230\u6210\u679c\uff0c\u800c\u5ffd\u7565\u4e86\u5faa\u5e8f\u6e10\u8fdb\u7684\u539f\u5219\u3002\u4ed6\u4eec\u901a\u5e38\u90fd\u6709\u8fd9\u6837\u7684\u5065\u8eab\u60f3\u6cd5\uff1a\u5982\u679c\u4f60\u53ef\u4ee5\u5728\u5e73\u8861\u7403\u4e0a\u505a\u5355\u817f\u58f6\u94c3\u786c\u62c9\uff0c\u90a3\u4e3a\u4ec0\u4e48\u8fd8\u8981\u505a\u666e\u901a\u7684\u786c\u62c9\u8bad\u7ec3\u5462\uff1f<\/strong><\/span><\/p>\n


\u201c\u5728\u4e0d\u7a33\u7684\u5e73\u9762\u4e0a\u7ec3\u4e60\u6df1\u8e72\u5bf9\u4e8e\u8d44\u6df1\u963f\u5c14\u5351\u65af\u6ed1\u96ea\u8005\u6765\u8bf4\u53ef\u80fd\u662f\u4e2a\u5f88\u597d\u7684\u8bad\u7ec3\uff0c\u4f46\u662f\u5bf9\u90a3\u4e9b\u771f\u6b63\u60f3\u8981\u589e\u5927\u808c\u8089\u548c\u589e\u52a0\u529b\u91cf\u7684\u5065\u8eab\u4eba\u58eb\u6765\u8bf4\uff0c\u8fd9\u4e48\u505a\u4e0d\u5408\u7406\u3002\u201d<\/span><\/em><\/strong><\/span><\/p>\n


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\u6211\u7684\u5efa\u8bae\u662f\u7ebf\u6027\u589e\u52a0\u8d1f\u91cd\uff0c\u5468\u671f\u8d8a\u957f\u8d8a\u597d\u3002\u5f53\u8bad\u7ec3\u5230\u4e86\u5e73\u53f0\u671f\uff0c\u8bd5\u7740\u56de\u987e\u4e0b\u4f60\u4ece\u65b0\u624b\u5230\u8001\u624b\u7684\u8fc7\u7a0b\u4e2d\u603b\u7ed3\u51fa\u7684\u7ecf\u9a8c\u6559\u8bad\u3002<\/span><\/strong><\/p>\n


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1 <\/span><\/strong>\u9010\u6b65\u589e\u52a0\u8d1f\u91cd<\/span><\/strong><\/span><\/p>\n

\u9010\u6b65\u589e\u52a0\u8d1f\u91cd\uff0c\u8fd9\u662f\u6700\u660e\u663e\u7684\u65b9\u6cd5\u4e86\u3002\u5bf9\u4e8e\u5065\u8eab\u65b0\u624b\u6765\u8bf4\uff0c\u4f7f\u7528\u8fd9\u4e2a\u65b9\u6cd5\u7684\u65f6\u95f4\u8d8a\u957f\u8d8a\u597d\u3002\u6bcf\u6b21\u7ec3\u4e60\u90fd\u5c06\u8d1f\u91cd\u589e\u52a0\u4e00\u4e9b\u3002<\/span><\/p>\n

\u4e00\u4e9b\u81ea\u5c0a\u5fc3\u8f83\u5f3a\u7684\u5065\u8eab\u4eba\u58eb\u53ea\u4f1a\u5728\u6760\u94c3\u4e0a\u589e\u52a0<\/span>45\u78c5\u6216<\/span>25\u78c5\u7684\u91cd\u91cf\u3002\u6bcf\u8fb9<\/span>25\u78c5\u610f\u5473\u7740\u4e00\u5171\u589e\u52a0<\/span>50\u78c5\uff0c\u5bf9\u4e8e\u4e00\u4f4d\u8d44\u6df1\u5065\u8eab\u4eba\u58eb\u6765\u8bf4\uff0c\u8fd9\u79cd\u8d1f\u91cd\u91cf\u662f\u4ed6\u4eec\u8981\u62fc\u5c3d\u5168\u529b\u8bad\u7ec3\u597d\u51e0\u5e74\u624d\u80fd\u8fbe\u5230\u7684\u91cf\u3002\u4e0d\u8981\u7528\u4f60\u7684\u81ea\u5c0a\u5fc3\u51b3\u5b9a\u5e94\u8be5\u5728\u6760\u94c3\u4e0a\u589e\u52a0\u591a\u5c11\u8d1f\u91cd\u3002\u4f53\u80b2\u9986\u91cc\u6709<\/span>10\u78c5\u3001<\/span>5\u78c5\u3001<\/span>2.5\u78c5\u7684\u6760\u94c3\u7247\uff0c\u4f60\u751a\u81f3\u4e5f\u53ef\u4ee5\u7f51\u8d2d<\/span>1\u78c5\u7684\u6760\u94c3\u7247\u3002<\/span><\/span><\/p>\n

\u6bcf\u5468\u589e\u52a0\u4e24\u7247<\/span>0.5\u78c5\u7684\u6760\u94c3\u7247\uff0c\u4e00\u5e74\u4e0b\u6765\u4f60\u7684\u8d1f\u91cd\u5c31\u8981\u589e\u52a0<\/span>52\u78c5\uff0c\u6bcf\u5468<\/span>1\u78c5\uff0c\u4e00\u5e74\u5c31\u662f<\/span>104\u78c5\u3002\u4e0d\u79ef\u8dec\u6b65\u65e0\u4ee5\u81f3\u5343\u91cc\u3002<\/span><\/span><\/p>\n


\u201c\u6700\u540e\uff0c\u914d\u5408\u5408\u9002\u7684\u8ba1\u5212\uff0c\u8fc7\u4e86\u51e0\u5e74\uff0c\u4f60\u4f1a\u53d8\u5f97\u8d8a\u6765\u8d8a\u5f3a\u58ee\uff0c\u4e3e\u8d77\u66f4\u591a\u91cd\u91cf\u3002\u201d<\/span><\/em><\/span><\/strong><\/p>\n


<\/span><\/em><\/span><\/strong><\/p>\n

\u4e00\u4e9b\u7f51\u7edc\u529b\u91cf\u6559\u7ec3\u6307\u51fa\uff0c\u8fd9\u79cd\u901f\u5ea6\u4e0d\u53ef\u80fd\u6c38\u8fdc\u4fdd\u6301\u4e0d\u53d8\uff0c\u6beb\u65e0\u7591\u95ee\uff0c\u4ed6\u4eec\u8bf4\u7684\u662f\u5bf9\u7684\u3002\u524d\u82cf\u7ef4\u57c3\u4f53\u80b2\u987e\u95ee<\/span>Yuri Verkhoshansky\uff0c\u63d0\u4f9b\u4e86\u4e00\u79cd\u540d\u4e3a\u201c\u5468\u671f\u6027\u589e\u52a0\u8d1f\u91cd\u201d\uff08<\/span>periods of increased loading\uff09\u3002\u4e5f\u5c31\u662f\u5faa\u73af\u8bad\u7ec3\u3002<\/span><\/span><\/p>\n

\u5728\u5f00\u59cb\u4e00\u4e2a\u65b0\u7684\u8bad\u7ec3\u5faa\u73af\u65f6\uff0c\u4f60\u5e94\u5f53\u6bd4\u4e0a\u4e00\u4e2a\u5faa\u73af\u589e\u52a0\u66f4\u591a\u91cd\u91cf\u3002\u4e5f\u5c31\u662f\u8bf4\uff0c\u5230\u8bad\u7ec3\u4e2d\u671f\u65f6\uff0c\u4f60\u7684\u8d1f\u91cd\u5e94\u5f53\u6bd4\u4f60\u4e0a\u4e00\u8f6e\u8bad\u7ec3\u4e2d\u671f\u7684\u8d1f\u91cd\u91cf\u66f4\u5927\u3002\u6700\u540e\uff0c\u914d\u5408\u5408\u9002\u7684\u8ba1\u5212\uff0c\u8fc7\u4e86\u51e0\u5e74\uff0c\u4f60\u4f1a\u53d8\u5f97\u8d8a\u6765\u8d8a\u5f3a\u58ee\uff0c\u4e3e\u8d77\u66f4\u591a\u91cd\u91cf\u3002<\/span><\/p>\n

\u6700\u4f1f\u5927\u7684\u4e3e\u91cd\u8fd0\u52a8\u5458<\/span> Eddy Coan\u4e00\u76f4\u662f\u8fd9\u4e48\u505a\u7684\u3002<\/span><\/span><\/p>\n


<\/span><\/span><\/p>\n

2 <\/span><\/strong>\u589e\u52a0\u603b\u7ec3\u4e60\u91cf<\/span><\/strong><\/span><\/p>\n

\u603b\u7ec3\u4e60\u91cf\u4e0e\u7ec3\u4e60\u7ec4\u6570\u548c\u91cd\u91cf\u6210\u6b63\u6bd4\uff0c\u4e5f\u5c31\u662f\u7ec3\u5f97\u66f4\u591a\u3002<\/span><\/span><\/p>\n

\u603b\u7ec3\u4e60\u91cf<\/span>=\u7ec3\u4e60\u7ec4\u6570<\/span>*\u91cd\u590d\u6b21\u6570<\/span>*\u91cd\u91cf<\/span><\/strong><\/span><\/p>\n

\u5982\u679c\u4f60\u4e0d\u662f\u8bad\u7ec3\u65b0\u624b\uff0c\u4f60\u8981\u8bb0\u4f4f\uff0c\u8d1f\u91cd\u91cf\u6bd4\u4f60\u6700\u5927\u8d1f\u91cd\u91cf\u5c11<\/span>65%\u7684\u8bad\u7ec3\u90fd\u4e0d\u80fd\u8ba9\u4f60\u8fbe\u5230\u771f\u6b63\u7684\u8bad\u7ec3\u6548\u679c\u3002\u4e0d\u8981\u5ffd\u7565\u4e86\u603b\u7ec3\u4e60\u91cf\u3002\u867d\u7136\u603b\u7ec3\u4e60\u91cf\u90fd\u662f<\/span>10000\u78c5\uff0c\u4f46\u662f\u505a<\/span>10\u7ec4\u5e76\u4e14\u91cd\u590d<\/span>10\u6b21<\/span>100\u78c5\u8d1f\u91cd\u6df1\u8e72\u6240\u5e26\u6765\u7684\u6548\u679c\u548c\u505a<\/span>10\u7ec4\u5e76\u4e14\u91cd\u590d<\/span>2\u6b21<\/span>500\u78c5\u8d1f\u91cd\u6df1\u8e72\u662f\u4e0d\u540c\u7684\u3002<\/span><\/span><\/p>\n


<\/span><\/span><\/p>\n

\u6709\u597d\u51e0\u79cd\u65b9\u6cd5\u80fd\u591f\u589e\u52a0\u4f60\u65e5\u5e38\u7684\u7ec3\u4e60\u91cf\u3002\u8bd5\u7740\u5728\u7ec3\u4e60\u65f6\u589e\u52a0\u4e00\u4e9b\u989d\u5916\u7ec4\u6570\u3002\u5982\u679c\u4f60\u4e0a\u6b21\u8bad\u7ec3\u7684\u8d1f\u91cd\u91cf\u662f<\/span>200\u78c5\uff0c\u4f60\u505a\u4e86<\/span>4\u7ec4\uff0c\u6bcf\u7ec4<\/span>5\u4e2a\u7ec3\u4e60\uff0c\u4f60\u7684\u603b\u7ec3\u4e60\u91cf\u5c31\u662f<\/span>4000\u78c5\uff1b\u5982\u679c\u4f60\u4e0b\u5468\u505a\u4e86<\/span>5\u7ec4\uff0c\u90a3\u4e48\u603b\u7ec3\u4e60\u91cf\u5c31\u662f<\/span>5000\u78c5\u3002\u4e00\u7ec4\u989d\u5916\u7684\u7ec3\u4e60\u5bf9\u4e8e\u603b\u7ec3\u4e60\u91cf\u6709\u7740\u6df1\u8fdc\u5f71\u54cd\uff0c\u8bd5\u7740\u591a\u505a\u51e0\u7ec4\u3002<\/span><\/span><\/p>\n

\u53ea\u8981\u4f60\u4e0d\u964d\u4f4e\u8bad\u7ec3\u7684\u5f3a\u5ea6\uff0c\u4f60\u4f1a\u53d1\u73b0\u8f83\u5927\u7684\u7ec3\u4e60\u91cf\u5341\u5206\u6709\u52a9\u4e8e\u589e\u52a0\u808c\u8089\u5f3a\u5ea6\u3002<\/span><\/strong><\/p>\n


<\/span><\/strong><\/p>\n

3 \u589e\u52a0\u6d3b\u52a8\u8303\u56f4<\/span><\/strong><\/p>\n

\u6d3b\u52a8\u8303\u56f4\u5bf9\u4e8e\u52a8\u4f5c\u6709\u7740\u5de8\u5927\u7684\u5f71\u54cd\u3002\u505a\u8d64\u5b57\u786c\u62c9\uff08\u5373\u7ad9\u5728\u79bb\u5730\u51e0\u5bf8\u7684\u5e73\u9762\u4e0a\u8fdb\u884c\u786c\u62c9\uff0c\u8fd9\u6837\u53ef\u4ee5\u589e\u52a0\u6d3b\u52a8\u8303\u56f4\uff09\u65f6\uff0c\u8d1f\u91cd\u91cf\u662f\u4f60\u6700\u5927\u8d1f\u91cd\u91cf\u7684<\/span>80%\uff0c\u5176\u96be\u5ea6\u8981\u9ad8\u4e8e\u76f8\u540c\u8d1f\u91cd\u91cf\u7684\u666e\u901a\u786c\u62c9\u3002\u7c7b\u4f3c\u7684\uff0c\u5965\u6797\u5339\u514b\u95f4\u6b47\u6df1\u8e72\u6bd4\u8d1f\u91cd\u6df1\u8e72\u96be\u5f97\u591a\u3002<\/span><\/span><\/p>\n


\u201c\u53e6\u4e00\u79cd\u9009\u62e9\u662f\uff0c\u5148\u505a\u80fd\u5b8c\u5168\u6d3b\u52a8\u7684\u52a8\u4f5c\uff0c\u7136\u540e\u518d\u505a\u80fd\u62d3\u5c55\u6d3b\u52a8\u8303\u56f4\u7684\u7ec3\u4e60\uff0c\u5982\u8d64\u5b57\u786c\u62c9\u3002\u6d3b\u52a8\u8303\u56f4\u589e\u52a0\u4e00\u70b9\u5c31\u4f1a\u5bf9\u8bad\u7ec3\u6548\u679c\u4ea7\u751f\u5927\u5f71\u54cd\u3002\u201d<\/span><\/em><\/strong><\/p>\n


<\/span><\/em><\/strong><\/p>\n

\u8fd9\u4e2a\u65b9\u6cd5\u7684\u5173\u952e\u5c31\u5728\u4e8e\u9010\u6b65\u6269\u5927\u6bcf\u4e2a\u52a8\u4f5c\u7684\u6d3b\u52a8\u8303\u56f4\u3002\u65e9\u5728<\/span>50\u5e74\u524d\uff0c\u8fd9\u4e00\u65b9\u6cd5\u5c31\u88ab\u4e0d\u673d\u7684\u529b\u91cf\u8bad\u7ec3\u4f20\u5947\u4eba\u7269<\/span>Paul Anderson\u8fd0\u7528\u5728\u8bad\u7ec3\u4e2d\u4e86\u3002\u8fd9\u4e9b\u4e3e\u94c1\u4eba\u58eb\u4e00\u5f00\u59cb\u662f\u505a\u90e8\u5206\u786c\u62c9\uff0c\u53ea\u6709\u8f83\u5c0f\u7684\u6d3b\u52a8\u8303\u56f4\uff0c\u4f46\u8fc7\u4e86\u51e0\u5468\u751a\u81f3\u51e0\u4e2a\u6708\u540e\uff0c\u4ed6\u4eec\u5c31\u4ee5\u76f8\u540c\u91cd\u91cf\u505a\u6d3b\u52a8\u8303\u56f4\u8f83\u5927\u7684\u7ec3\u4e60\u4e86\u3002<\/span><\/span><\/p>\n

\u53e6\u4e00\u79cd\u9009\u62e9\u662f\uff0c\u5148\u505a\u80fd\u5b8c\u5168\u6d3b\u52a8\u7684\u52a8\u4f5c\uff0c\u7136\u540e\u518d\u505a\u80fd\u62d3\u5c55\u6d3b\u52a8\u8303\u56f4\u7684\u7ec3\u4e60\uff0c\u5982\u8d64\u5b57\u786c\u62c9\u3002\u6d3b\u52a8\u8303\u56f4\u589e\u52a0\u4e00\u70b9\u5c31\u4f1a\u5bf9\u8bad\u7ec3\u6548\u679c\u4ea7\u751f\u5927\u5f71\u54cd\u3002<\/span><\/p>\n


<\/span><\/strong><\/p>\n

4 <\/span><\/strong>\u6539\u53d8\u901f\u5ea6<\/span><\/strong><\/span><\/p>\n


<\/span><\/strong><\/span>\u4e3e\u94c1\u901f\u5ea6\u8d8a\u5feb\uff0c\u4f60\u5c31\u8d8a\u5f3a\u58ee\u3002\u8fd8\u8bb0\u5f97\u4f60\u7684\u9ad8\u4e2d\u7269\u7406\u8001\u5e08\u6559\u4f60\u7684\u516c\u5f0f\u5417\uff0c<\/span>\u529b<\/span>=<\/span>\u8d28\u91cf<\/span>*<\/span>\u52a0\u901f\u5ea6\u3002<\/span><\/strong><\/span>\u65e0\u9700\u589e\u52a0\u6760\u94c3\u7684\u91cd\u91cf\uff0c\u53ea\u8981\u4f60\u52a0\u5feb\u4e3e\u94c1\u901f\u5ea6\uff0c\u4f60\u4e5f\u80fd\u83b7\u5f97\u66f4\u591a\u529b\u91cf\u3002\u591a\u9879\u7814\u7a76\u8868\u660e\uff0c\u5982\u679c\u8fd0\u52a8\u5458\u6709\u610f\u8bc6\u5730\u52a0\u5feb\u4e3e\u8d77\u6760\u94c3\u7684\u901f\u5ea6\uff0c\u4ed6\u4eec\u83b7\u5f97\u7684\u529b\u91cf\u8981\u5927\u4e8e\u4ee5\u666e\u901a\u901f\u5ea6\u4e3e\u94c1\u7684\u8bad\u7ec3\u3002\u522b\u5fd8\u4e86\u5728\u529b\u7684\u516c\u5f0f\u91cc\uff0c\u52a0\u901f\u5ea6\u662f\u4e00\u4e2a\u91cd\u8981\u53d8\u91cf\u3002\u4e3e\u94c1\u65f6\u4f7f\u51fa\u66f4\u591a\u7684\u529b\u4e5f\u80fd\u4f7f\u8bad\u7ec3\u6548\u679c\u52a0\u500d\u3002<\/strong><\/span><\/p>\n


<\/span><\/strong><\/p>\n

5 <\/span><\/strong>\u7f29\u77ed\u7ec4\u6570\u95f4\u6b47\u65f6\u95f4<\/span><\/strong><\/span><\/p>\n


<\/span><\/strong><\/span>\u5982\u679c\u4f60\u60f3\u5728\u66f4\u5c11\u7684\u65f6\u95f4\u505a\u540c\u6837\u591a\u7684\u8bad\u7ec3\uff0c\u6216\u662f\u5728\u76f8\u540c\u7684\u65f6\u95f4\u91cc\u505a\u66f4\u591a\u8bad\u7ec3\uff0c\u4f60\u53ea\u9700\u7f29\u77ed\u95f4\u6b47\u65f6\u95f4\u3002\u7f29\u77ed\u95f4\u6b47\u65f6\u95f4\u80fd\u591f\u589e\u52a0\u8bad\u7ec3\u5f3a\u5ea6\u3001\u8bad\u7ec3\u91cf\uff0c\u540c\u65f6\u51cf\u5c11\u65f6\u95f4\u3002<\/span><\/p>\n

90\u5206\u949f\u5185\u8bad\u7ec3\u91cd\u91cf<\/span>10000\u78c5\u7684\u8bad\u7ec3\u6548\u679c\u5dee\u4e8e<\/span>60\u5206\u949f\uff0c\u751a\u81f3<\/span>45\u5206\u949f\u5185\u4ee5\u540c\u6837\u7684\u8d1f\u91cd\u91cf\u8bad\u7ec3\u3002\u8fd9\u4e00\u65b9\u6cd5\u7684\u5173\u952e\u5c31\u5728\u4e8e\u4e0d\u8981\u51cf\u5c11\u6760\u94c3\u91cd\u91cf\u3002\u8bb0\u4f4f\uff0c\u7f29\u77ed\u4f11\u606f\u95f4\u6b47\u4e0d\u80fd\u6210\u4e3a\u4f60\u51cf\u5c11\u8d1f\u91cd\u91cf\u7684\u501f\u53e3\u3002<\/span><\/span><\/strong><\/p>\n


<\/span><\/strong><\/p>\n

6 <\/span><\/strong>\u6539\u53d8\u52a8\u4f5c<\/span><\/strong><\/span><\/p>\n

\u5982\u679c\u4f60\u60f3\u953b\u70bc\u817f\u90e8\uff0c\u4f60\u6ca1\u6709\u5fc5\u8981\u4e00\u5468\u4e00\u5468\u7ec3\u4e60\u6df1\u8e72\u3002\u50cf\u5965\u6797\u5339\u514b\u95f4\u6b47\u6df1\u8e72\u3001\u8d1f\u91cd\u6df1\u8e72\u3001\u6216\u662f\u524d\u8e72\u90fd\u662f\u5f88\u597d\u7684\u53d8\u6362\u52a8\u4f5c\u3002<\/span><\/p>\n


\u524d\u8e72<\/span><\/em><\/strong><\/span><\/p>\n

\u7ec3\u4e60\u4e2d\u7ecf\u5e38\u505a\u51fa\u6539\u53d8\u5bf9\u4e8e\u589e\u5927\u808c\u8089\u5f88\u6709\u5e2e\u52a9\u3002\u8fd9\u4e9b\u6539\u53d8\u8fd8\u80fd\u5e2e\u52a9\u5065\u8eab\u4eba\u58eb\u907f\u514d\u4ea7\u751f\u538c\u70e6\u5fc3\u7406\u3002\u7ec3\u4e60\u4e2d\u7684\u6539\u53d8\u4e5f\u80fd\u589e\u52a0\u8d1f\u91cd\u3002<\/span><\/p>\n


<\/span><\/strong><\/p>\n

7 <\/span><\/strong>\u589e\u52a0\u9891\u7387<\/span><\/strong><\/span><\/p>\n

\u589e\u52a0\u9891\u7387\u5c31\u662f\u6307\u66f4\u9891\u7e41\u5730\u8bad\u7ec3\u4f8b\u5982\uff0c\u5c06\u4e00\u5468\u4e00\u6b21\u7684\u8d1f\u91cd\u6df1\u8e72\u7ec3\u4e60\u8c03\u6574\u4e3a\u4e00\u5468\u4e24\u6b21\u3002\u5bf9\u4e8e\u5065\u8eab\u4eba\u58eb\u6765\u8bf4\uff0c\u8fd9\u610f\u5473\u7740\u6bcf\u5468\u56db\u5929\u7684\u8bad\u7ec3\u53d8\u6210\u4e86\u6bcf\u5468\u4e94\u5929\u3002<\/span><\/p>\n


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\u4f5c\u8005\uff1aJosh Bryant, MS, CSCS \u7f16\u8bd1\uff1aLYHannah \u72ec\u5bb6\u9996\u53d1\u808c\u8089\u6784\u6210\uff0c\u4efb\u4f55\u8f6c\u8f7d\u5747\u9700\u8981\u8457\u540d … \u7ee7\u7eed\u9605\u8bfb7\u62db\uff0c\u5f7b\u5e95\u589e\u957f\u808c\u8089\u529b\u91cf–\u51fb\u788e\u5e73\u53f0\u671f\uff01<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[127,128],"class_list":["post-2199","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-live","tag-email","tag-fitness"],"_links":{"self":[{"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=\/wp\/v2\/posts\/2199","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2199"}],"version-history":[{"count":0,"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=\/wp\/v2\/posts\/2199\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=\/wp\/v2\/media\/2200"}],"wp:attachment":[{"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ybzx.vip\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}