{"id":7182,"date":"2024-03-25T17:00:00","date_gmt":"2024-03-25T16:00:00","guid":{"rendered":"https:\/\/spleeft.app\/?p=7182"},"modified":"2024-03-25T10:16:26","modified_gmt":"2024-03-25T09:16:26","slug":"%e7%90%86%e8%a7%a3%e5%92%8c%e5%ba%94%e7%94%a8%e8%82%a5%e5%a4%a7%e8%ae%ad%e7%bb%83","status":"publish","type":"post","link":"https:\/\/spleeft.app\/cn\/%e7%90%86%e8%a7%a3%e5%92%8c%e5%ba%94%e7%94%a8%e8%82%a5%e5%a4%a7%e8%ae%ad%e7%bb%83\/","title":{"rendered":"\u6700\u5927\u5316\u808c\u8089\u751f\u957f\uff1a\u7406\u89e3\u548c\u5e94\u7528\u80a5\u5927\u8bad\u7ec3"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"introduction\">\u4ecb\u7ecd<\/h2>\n\n\n\n<p>\u5728\u5065\u8eab\u548c\u5065\u7f8e\u9886\u57df\uff0c\u808c\u8089\u80a5\u5927\u662f\u8bb8\u591a\u7231\u597d\u8005\u548c\u8fd0\u52a8\u5458\u7684\u57fa\u77f3\u76ee\u6807\u3002\u8ffd\u6c42\u589e\u52a0\u808c\u8089\u8d28\u91cf\u4e0d\u4ec5\u53ef\u4ee5\u6539\u5584\u5916\u8868\uff0c\u800c\u4e14\u53ef\u4ee5\u663e\u8457\u63d0\u9ad8\u529b\u91cf\u548c\u8868\u73b0\u3002\u672c\u6587\u6df1\u5165\u63a2\u8ba8\u4e86\u808c\u8089\u80a5\u5927\u7684\u5b9a\u4e49\uff0c\u533a\u5206\u4e86\u808c\u8089\u80a5\u5927\u548c\u529b\u91cf\u8bad\u7ec3\uff0c\u5e76\u5f3a\u8c03\u4e86\u5982\u4f55\u901a\u8fc7\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3 (VBT) 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id=\"download-spleeftapp-now-for-phone-and-watch\"><a href=\"https:\/\/linktr.ee\/spleeftapp\" target=\"_blank\" rel=\"noreferrer noopener\">\u7acb\u5373\u4e0b\u8f7d SPLEEFTAPP \u5230\u624b\u673a\u5e76\u89c2\u770b\uff01<\/a><\/h2>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u4e86\u89e3\u6709\u5173\u80a5\u5927\u548c VBT \u7684\u6240\u6709\u4fe1\u606f<\/h2><nav><ul><li class=\"\"><a href=\"#understanding-hypertrophy\">\u7406\u89e3\u80a5\u5927<\/a><\/li><li class=\"\"><a href=\"#hypertrophy-vs-strength-training-a-comparative-look\">\u80a5\u5927\u8bad\u7ec3\u4e0e\u529b\u91cf\u8bad\u7ec3\uff1a\u6bd4\u8f83<\/a><\/li><li class=\"\"><a href=\"#the-key-elements-of-hypertrophy-training\">\u808c\u80a5\u5927\u8bad\u7ec3\u7684\u5173\u952e\u8981\u7d20<\/a><\/li><li class=\"\"><a href=\"#optimizing-hypertrophy-with-velocity-based-training\">\u5229\u7528\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u6765\u4f18\u5316\u808c\u80a5\u5927<\/a><\/li><li class=\"\"><a href=\"#conclusion-about-the-hypertrophy-definition\">\u5173\u4e8e\u80a5\u5927\u5b9a\u4e49\u7684\u7ed3\u8bba<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"understanding-hypertrophy\">\u7406\u89e3\u80a5\u5927<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/Sin-titulo-8-1024x1024.png\" alt=\"\u80a5\u5927\uff0c\u80a5\u5927\u5b9a\u4e49\uff0c\u80a5\u5927\u8bad\u7ec3\uff0c\u80a5\u5927\u4e0e\u529b\u91cf\uff0c\u80a5\u5927\u4e0e\u529b\u91cf\u8bad\u7ec3\" class=\"wp-image-7187\" width=\"484\" height=\"484\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/Sin-titulo-8-1024x1024.png 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/Sin-titulo-8-300x300.png 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/Sin-titulo-8-150x150.png 150w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/Sin-titulo-8-768x768.png 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/Sin-titulo-8-1536x1536.png 1536w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/Sin-titulo-8-12x12.png 12w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/Sin-titulo-8-2000x2000.png 2000w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/Sin-titulo-8.png 2048w\" sizes=\"(max-width: 484px) 100vw, 484px\" \/><\/figure>\n\n\n\n<p>\u80a5\u5927\u662f\u6307\u901a\u8fc7\u953b\u70bc\u5b9e\u73b0\u808c\u8089\u5c3a\u5bf8\u7684\u589e\u52a0\u3002\u5f53\u808c\u8089\u7ea4\u7ef4\u53d7\u5230\u538b\u529b\uff08\u4f8b\u5982\u4e3e\u91cd\uff09\u65f6\uff0c\u5c31\u4f1a\u53d1\u751f\u5fae\u89c2\u635f\u4f24\u3002\u5728\u9002\u5f53\u7684\u8425\u517b\u548c\u4f11\u606f\u7684\u63a8\u52a8\u4e0b\uff0c\u4fee\u590d\u8fc7\u7a0b\u4f1a\u5bfc\u81f4\u808c\u8089\u7ea4\u7ef4\u91cd\u65b0\u751f\u957f\u5f97\u66f4\u5f3a\u66f4\u5927\u3002\u8fd9\u662f\u80a5\u5927\u8bad\u7ec3\u7684\u672c\u8d28\uff0c\u8fd9\u79cd\u65b9\u6cd5\u4e13\u6ce8\u4e8e\u8bf1\u5bfc\u808c\u8089\u4fee\u590d\u548c\u751f\u957f\u8fc7\u7a0b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hypertrophy-vs-strength-training-a-comparative-look\">\u80a5\u5927\u8bad\u7ec3\u4e0e\u529b\u91cf\u8bad\u7ec3\uff1a\u6bd4\u8f83<\/h2>\n\n\n\n<p>\u867d\u7136\u7ecf\u5e38\u4e92\u6362\u4f7f\u7528\uff0c <a href=\"https:\/\/spleeft.app\" target=\"_blank\" rel=\"noreferrer noopener\">\u80a5\u5927\u8bad\u7ec3<\/a> \u548c <a href=\"https:\/\/spleeft.app\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\" rel=\"noreferrer noopener\">\u529b\u91cf\u8bad\u7ec3<\/a> \u6709\u4e0d\u540c\u7684\u76ee\u6807\u548c\u65b9\u6cd5\u3002\u80a5\u5927\u8bad\u7ec3\u548c\u529b\u91cf\u8bad\u7ec3\u4e3b\u8981\u5728\u76ee\u6807\u4e0a\u6709\u6240\u4e0d\u540c\uff1b\u80a5\u5927\u8bad\u7ec3\u65e8\u5728\u589e\u52a0\u808c\u8089\u8d28\u91cf\uff0c\u800c\u529b\u91cf\u8bad\u7ec3\u5219\u4fa7\u91cd\u4e8e\u589e\u5f3a\u53d1\u529b\u7684\u80fd\u529b\u3002<\/p>\n\n\n\n<p>\u589e\u808c\u8bad\u7ec3\u901a\u5e38\u6d89\u53ca\u4e2d\u7b49\u81f3\u9ad8\u8bad\u7ec3\u91cf\uff08\u91cd\u590d\u6b21\u6570\u548c\u7ec4\u6570\uff09\u548c\u4e2d\u7b49\u91cd\u91cf\u3002\u76ee\u7684\u662f\u6700\u5927\u9650\u5ea6\u5730\u5ef6\u957f\u808c\u8089\u5728\u5f20\u529b\u4e0b\u7684\u65f6\u95f4\uff0c\u4fc3\u8fdb\u808c\u8089\u751f\u957f\u3002\u53e6\u4e00\u65b9\u9762\uff0c\u529b\u91cf\u8bad\u7ec3\u5219\u5f3a\u8c03\u4ee5\u8f83\u4f4e\u7684\u8bad\u7ec3\u91cf\u4e3e\u8d77\u66f4\u91cd\u7684\u91cd\u91cf\uff0c\u4ee5\u589e\u52a0\u808c\u8089\u7684\u529b\u91cf\u8f93\u51fa\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-key-elements-of-hypertrophy-training\">\u808c\u80a5\u5927\u8bad\u7ec3\u7684\u5173\u952e\u8981\u7d20<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/2-Pavel-Koukal_photo-by-Josef-Adlt_9100_ed.jpg\" alt=\"\u80a5\u5927\uff0c\u80a5\u5927\u5b9a\u4e49\uff0c\u80a5\u5927\u8bad\u7ec3\uff0c\u80a5\u5927\u4e0e\u529b\u91cf\uff0c\u80a5\u5927\u4e0e\u529b\u91cf\u8bad\u7ec3\" class=\"wp-image-7189\" width=\"563\" height=\"375\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/2-Pavel-Koukal_photo-by-Josef-Adlt_9100_ed.jpg 900w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/2-Pavel-Koukal_photo-by-Josef-Adlt_9100_ed-300x200.jpg 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/2-Pavel-Koukal_photo-by-Josef-Adlt_9100_ed-768x512.jpg 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/03\/2-Pavel-Koukal_photo-by-Josef-Adlt_9100_ed-18x12.jpg 18w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/figure>\n\n\n\n<p>\u4e3a\u4e86\u6709\u6548\u523a\u6fc0\u808c\u8089\u751f\u957f\uff0c\u80a5\u5927\u8bad\u7ec3\u5305\u542b\u51e0\u4e2a\u5173\u952e\u8981\u7d20\uff1a<\/p>\n\n\n\n<p><strong>\u97f3\u91cf\u548c\u5f3a\u5ea6<\/strong>\uff1a\u9ad8\u5bb9\u91cf\uff08\u91cd\u590d\u6b21\u6570\u548c\u7ec4\u6570\uff09\u4e0e\u4e2d\u7b49\u5f3a\u5ea6\uff08\u91cd\u91cf\uff09\u76f8\u7ed3\u5408\u53ef\u5bf9\u808c\u8089\u4ea7\u751f\u6311\u6218\uff0c\u4ece\u800c\u4fc3\u8fdb\u808c\u8089\u751f\u957f\u3002<\/p>\n\n\n\n<p><strong>\u6e10\u8fdb\u5f0f\u8d85\u8d1f\u8377<\/strong>\uff1a\u9010\u6e10\u589e\u52a0\u8bad\u7ec3\u7684\u91cd\u91cf\u3001\u9891\u7387\u6216\u91cd\u590d\u6b21\u6570\u53ef\u786e\u4fdd\u6301\u7eed\u589e\u957f\u3002<\/p>\n\n\n\n<p><strong>\u4f11\u606f\u548c\u6062\u590d<\/strong>\uff1a\u7ec4\u95f4\u5145\u5206\u4f11\u606f\u548c\u953b\u70bc\u540e\u6062\u590d\u5bf9\u4e8e\u808c\u8089\u7684\u4fee\u590d\u548c\u751f\u957f\u81f3\u5173\u91cd\u8981\u3002<\/p>\n\n\n\n<p><strong>\u8425\u517b<\/strong>\uff1a\u5bcc\u542b\u86cb\u767d\u8d28\u548c\u8db3\u591f\u70ed\u91cf\u7684\u996e\u98df\u6709\u52a9\u4e8e\u808c\u8089\u5f62\u6210\u8fc7\u7a0b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"optimizing-hypertrophy-with-velocity-based-training\">\u5229\u7528\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u6765\u4f18\u5316\u808c\u80a5\u5927<\/h2>\n\n\n\n<p>\u5408\u5e76 <a href=\"https:\/\/spleeft.app\" target=\"_blank\" rel=\"noreferrer noopener\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3<\/a> \uff08VBT\uff09 <a href=\"https:\/\/spleeft.app\" target=\"_blank\" rel=\"noreferrer noopener\">\u80a5\u5927<\/a> \u8bad\u7ec3\u53ef\u4ee5\u663e\u8457\u63d0\u9ad8\u5176\u6548\u679c\u3002VBT \u4e13\u6ce8\u4e8e\u4e3e\u91cd\u901f\u5ea6\uff0c\u63d0\u4f9b\u4e86\u4e00\u79cd\u590d\u6742\u7684\u65b9\u6cd5\u6765\u76d1\u63a7\u548c\u8c03\u6574\u8bad\u7ec3\u5f3a\u5ea6\u3002\u901a\u8fc7\u9488\u5bf9\u7279\u5b9a\u7684\u901f\u5ea6\u8303\u56f4\uff0c\u8fd0\u52a8\u5458\u53ef\u4ee5\u786e\u4fdd\u4ed6\u4eec\u4ee5\u6700\u4f73\u5f3a\u5ea6\u8fdb\u884c\u808c\u8089\u751f\u957f\u3002<\/p>\n\n\n\n<p>VBT \u53ef\u4ee5\u5b9e\u65f6\u53cd\u9988\u6bcf\u6b21\u4e3e\u91cd\u7684\u901f\u5ea6\uff0c\u4ece\u800c\u53ef\u4ee5\u5373\u65f6\u505a\u51fa\u8c03\u6574\uff0c\u4ee5\u4fdd\u6301\u7406\u60f3\u7684\u808c\u8089\u80a5\u5927\u8bad\u7ec3\u533a\u3002\u8fd9\u79cd\u65b9\u6cd5\u53ef\u4ee5\u786e\u4fdd\u808c\u8089\u5904\u4e8e\u6052\u5b9a\u7684\u6700\u4f73\u5f20\u529b\u4e0b\uff0c\u6700\u5927\u9650\u5ea6\u5730\u523a\u6fc0\u751f\u957f\uff0c\u800c\u4e0d\u4f1a\u51fa\u73b0\u8fc7\u5ea6\u8bad\u7ec3\u6216\u53d7\u4f24\u7684\u98ce\u9669\u3002<\/p>\n\n\n\n<p>\u6b64\u5916\uff0cVBT \u6709\u52a9\u4e8e\u66f4\u6df1\u5165\u5730\u4e86\u89e3\u4e2a\u4eba\u8bad\u7ec3\u7a0b\u5e8f\u4e2d\u7684\u80a5\u5927\u4e0e\u529b\u91cf\u52a8\u6001\u3002\u5b83\u6e05\u695a\u5730\u8868\u660e\u4e0d\u540c\u7684\u901f\u5ea6\u5982\u4f55\u5f71\u54cd\u808c\u8089\u751f\u957f\u4e0e\u529b\u91cf\u589e\u957f\uff0c\u4ece\u800c\u53ef\u4ee5\u5236\u5b9a\u66f4\u6709\u9488\u5bf9\u6027\u7684\u8bad\u7ec3\u65b9\u6cd5\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"conclusion-about-the-hypertrophy-definition\">\u5173\u4e8e\u80a5\u5927\u5b9a\u4e49\u7684\u7ed3\u8bba<\/h2>\n\n\n\n<p>\u7406\u89e3\u4e4b\u95f4\u7684\u7ec6\u5fae\u5dee\u522b <a href=\"https:\/\/www.instagram.com\/spleeftapp\/reel\/C3OEfQUOZxg\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u80a5\u5927\u548c\u529b\u91cf\u8bad\u7ec3<\/a> \u5bf9\u4e8e\u5236\u5b9a\u9488\u5bf9\u4e2a\u4eba\u76ee\u6807\u7684\u6709\u6548\u953b\u70bc\u8ba1\u5212\u81f3\u5173\u91cd\u8981\u3002\u901a\u8fc7\u6218\u7565\u6027\u5730\u4f7f\u7528\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\uff0c\u53ef\u4ee5\u663e\u8457\u4f18\u5316\u4e13\u6ce8\u4e8e\u589e\u52a0\u808c\u8089\u8d28\u91cf\u7684\u80a5\u5927\u8bad\u7ec3\u3002\u901a\u8fc7\u5229\u7528 VBT \u7684\u7cbe\u786e\u53cd\u9988\uff0c\u8fd0\u52a8\u5458\u53ef\u4ee5\u63a8\u52a8\u808c\u8089\u6709\u6548\u4e14\u53ef\u6301\u7eed\u5730\u751f\u957f\u3002\u62e5\u62b1\u901f\u5ea6\u7684\u529b\u91cf\uff0c\u8d85\u8d8a\u4f20\u7edf\u8bad\u7ec3\u7684\u9650\u5236\uff0c\u91ca\u653e\u808c\u8089\u751f\u957f\u6f5c\u529b\u3002<\/p>","protected":false},"excerpt":{"rendered":"<p>\u7b80\u4ecb \u5728\u5065\u8eab\u548c\u5065\u7f8e\u9886\u57df\uff0c\u808c\u8089\u80a5\u5927\u662f\u8bb8\u591a\u7231\u597d\u8005\u548c\u8fd0\u52a8\u5458\u7684\u57fa\u77f3\u76ee\u6807\u3002\u8ffd\u6c42\u589e\u52a0\u808c\u8089\u8d28\u91cf\u4e0d\u4ec5\u53ef\u4ee5\u6539\u5584\u5916\u8868\uff0c\u800c\u4e14\u8fd8\u53ef\u4ee5\u663e\u8457\u63d0\u9ad8\u529b\u91cf\u548c\u8868\u73b0\u3002\u672c\u6587\u6df1\u5165\u63a2\u8ba8\u808c\u8089\u80a5\u5927\u7684\u5b9a\u4e49\uff0c\u533a\u5206\u808c\u8089\u80a5\u5927\u4e0e\u529b\u91cf\u8bad\u7ec3\uff0c\u5e76\u5f3a\u8c03\u808c\u8089\u80a5\u5927\u8bad\u7ec3\u5982\u4f55\u80fd\u591f\u2026\u2026 <\/p>\n<p 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