{"id":7359,"date":"2024-06-17T17:00:00","date_gmt":"2024-06-17T15:00:00","guid":{"rendered":"https:\/\/spleeft.app\/?p=7359"},"modified":"2025-03-03T10:32:31","modified_gmt":"2025-03-03T09:32:31","slug":"%e5%8a%9b%e9%87%8f%e7%b1%bb%e5%9e%8b%e4%bb%a5%e5%8f%8a%e5%a6%82%e4%bd%95%e8%ae%ad%e7%bb%83-spleeft-vbt","status":"publish","type":"post","link":"https:\/\/spleeft.app\/cn\/%e5%8a%9b%e9%87%8f%e7%b1%bb%e5%9e%8b%e4%bb%a5%e5%8f%8a%e5%a6%82%e4%bd%95%e8%ae%ad%e7%bb%83-spleeft-vbt\/","title":{"rendered":"\u4e0d\u540c\u7c7b\u578b\u7684\u529b\u91cf\u4ee5\u53ca\u5982\u4f55\u8bad\u7ec3\u5b83\u4eec"},"content":{"rendered":"<p class=\"p1\">\u529b\u91cf\u8bad\u7ec3\u5305\u62ec\u591a\u4e2a\u7ef4\u5ea6\uff0c\u65e2\u5305\u62ec\u8eab\u4f53\u5185\u7684\u7269\u7406\u53d8\u5316\uff0c\u4e5f\u5305\u62ec\u751f\u7269\u8fd0\u52a8\u89c4\u5f8b\u3002\u6b63\u786e\u533a\u5206 <b>\u6700\u5927\u529b\u91cf\u4ee5\u53ca\u529f\u7387\u8f93\u51fa\u548c\u529b\u91cf\u8010\u529b\u548c\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3<\/b> \u65e8\u5728\u4f18\u5316\u8fd0\u52a8\u5458\u7684\u8868\u73b0\u548c\u529f\u80fd\u80fd\u529b\u3002\u8be5\u7814\u7a76\u8bc4\u4f30\u4e86\u8bad\u7ec3\u65b9\u6cd5\u7684\u79d1\u5b66\u57fa\u7840\uff0c\u5e76\u68c0\u67e5\u4e86\u5b83\u4eec\u7684\u795e\u7ecf\u808c\u8089\u6548\u5e94\uff0c\u540c\u65f6\u63d0\u51fa\u4e86\u57fa\u4e8e\u7814\u7a76\u7684\u6267\u884c\u65b9\u6cd5\u3002<\/p>\r\n<p>\r\n\r\n<\/p>\r\n<h2 id=\"download-spleeft-app-now-for-phone-mac-and-watch\" class=\"wp-block-heading has-text-align-center\"><a title=\"\u7acb\u5373\u4e3a\u624b\u673a\u3001MAC \u548c\u624b\u8868\u4e0b\u8f7d SPLEEFT \u5e94\u7528\u7a0b\u5e8f\uff01\" href=\"https:\/\/linktr.ee\/spleeftapp\" target=\"_blank\" rel=\"noopener\">\u7acb\u5373\u4e0b\u8f7d\u9002\u7528\u4e8e\u624b\u673a\u3001MAC \u548c\u624b\u8868\u7684 SPLEEFT \u5e94\u7528\u7a0b\u5e8f<\/a><\/h2>\r\n<p>\r\n\r\n<\/p>\r\n<h2 class=\"wp-block-heading has-text-align-left\"><span class=\"JCzEY tNxQIb\"><span class=\"CSkcDe\">\u529b\u91cf\u6709\u54ea\u4e94\u79cd\u7c7b\u578b\uff1f<\/span><\/span><\/h2>\r\n<p>\r\n\r\n<\/p>\r\n<h2 class=\"JlqpRe\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-7363\" style=\"font-size: 16px;\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/pexels-victorfreitas-703014-1024x683.jpg\" alt=\"\u529b\u91cf\u7c7b\u578b - 1RM - \u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3 - VBT - \u9002\u7528\u4e8e Apple Watch \u7684\u6700\u4f73\u5065\u5eb7\u5e94\u7528 - Spleeft\" width=\"816\" height=\"544\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/pexels-victorfreitas-703014-1024x683.jpg 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/pexels-victorfreitas-703014-300x200.jpg 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/pexels-victorfreitas-703014-768x512.jpg 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/pexels-victorfreitas-703014-1536x1024.jpg 1536w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/pexels-victorfreitas-703014-2048x1365.jpg 2048w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/pexels-victorfreitas-703014-18x12.jpg 18w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/06\/pexels-victorfreitas-703014-2000x1333.jpg 2000w\" sizes=\"(max-width: 816px) 100vw, 816px\" \/><\/h2>\r\n<h2 class=\"p3\"><b>1. \u6700\u5927\u529b\u91cf\uff1a\u795e\u7ecf\u808c\u8089\u6548\u7387\u548c\u9002\u5e94\u6027<\/b><\/h2>\r\n<p class=\"p1\"><b>\u5b9a\u4e49\uff1a<\/b> \u5355\u6b21\u81ea\u613f\u6700\u5927\u6536\u7f29\u7684\u5cf0\u503c\u529b\u91cf\u80fd\u529b\u51b3\u5b9a\u4e86\u808c\u8089\u6216\u808c\u8089\u7fa4\u7684\u6700\u5927\u529b\u91cf\u3002\u6700\u5927\u529b\u91cf\u5c5e\u6027\u4e3b\u8981\u53d6\u51b3\u4e8e <b>\u795e\u7ecf\u808c\u8089\u6548\u7387\u4ee5\u53ca\u8fd0\u52a8\u5355\u5143\u52df\u96c6\u548c\u808c\u8089\u5185\u534f\u8c03<\/b>.<\/p>\r\n<h3 class=\"p1\"><b>\u57f9\u8bad\u65b9\u6cd5\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4e3b\u8981\u7ec3\u4e60\uff1a<\/b> \u591a\u5173\u8282\u590d\u5408\u8fd0\u52a8\uff0c\u4f8b\u5982\u6df1\u8e72\u3001\u786c\u62c9\u548c\u5367\u63a8\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u8d1f\u8f7d\u548c\u91cd\u590d\u53c2\u6570\uff1a<\/b> 85-100% 1RM\uff0c\u6bcf\u7ec4\u8fdb\u884c1-5\u6b21\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u5174\u8da3\u6062\u590d\uff1a<\/b> 3-5\u5206\u949f\uff0c\u4ee5\u4fc3\u8fdb\u78f7\u9178\u539f\u7cfb\u7edf\u7684\u8865\u5145\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4f18\u5316\u7b56\u7565\uff1a<\/b> \u5f3a\u8c03\u6e10\u8fdb\u5f0f\u8d85\u8d1f\u8377\u548c\u63a7\u5236\u79bb\u5fc3\u6536\u7f29\u4ee5\u5f15\u8d77\u6700\u4f73\u673a\u68b0\u5f20\u529b\u548c\u80a5\u5927\u9002\u5e94\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h3 class=\"p1\"><b>\u5e38\u89c1\u9519\u8bef\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u6280\u672f\u4e0d\u5b8c\u5584\u4f1a\u5bfc\u81f4\u529b\u91cf\u5206\u5e03\u4e0d\u5408\u7406\u548c\u53d7\u4f24\u98ce\u9669\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u6062\u590d\u4e0d\u8db3\u963b\u788d\u6700\u5927\u529b\u91cf\u7684\u4ea7\u751f\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u5ffd\u89c6\u8f85\u52a9\u7a33\u5b9a\u808c\u8089\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h2 class=\"p3\"><b>2. \u7206\u53d1\u529b\uff1a\u529b\u91cf\u53d1\u5c55\u7387\uff08RFD\uff09<\/b><\/h2>\r\n<p class=\"p1\"><b>\u5b9a\u4e49\uff1a<\/b> \u7206\u53d1\u529b\u662f\u6307\u4e00\u4e2a\u4eba\u5728\u6700\u77ed\u65f6\u95f4\u5185\u4ea7\u751f\u529b\u91cf\u7684\u80fd\u529b\uff0c\u5f88\u5927\u7a0b\u5ea6\u4e0a\u53d6\u51b3\u4e8e <b>\u901f\u7387\u7f16\u7801\u3001\u8fd0\u52a8\u5355\u5143\u540c\u6b65\u548c\u5feb\u808c\u7ea4\u7ef4\u6fc0\u6d3b<\/b>.<\/p>\r\n<h3 class=\"p1\"><b>\u57f9\u8bad\u65b9\u6cd5\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4e3b\u8981\u7ec3\u4e60\uff1a<\/b> \u5965\u6797\u5339\u514b\u4e3e\u91cd\uff08\u633a\u4e3e\u3001\u6293\u4e3e\uff09\u3001\u589e\u5f3a\u5f0f\u8bad\u7ec3\u548c\u5f39\u9053\u8fd0\u52a8\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u8d1f\u8f7d\u548c\u91cd\u590d\u53c2\u6570\uff1a<\/b> 30-70% 1RM\uff0c\u4ee5\u6700\u5927\u901f\u5ea6\u6267\u884c\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4f11\u606f\u95f4\u9694\uff1a<\/b> 2-3\u5206\u949f\u4ee5\u4fdd\u6301\u78f7\u9178\u808c\u9178\u7684\u53ef\u7528\u6027\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4f18\u5316\u7b56\u7565\uff1a<\/b> \u4f18\u5148\u8003\u8651\u4ee5\u52a0\u901f\u4e3a\u4e2d\u5fc3\u7684\u8fd0\u52a8\u548c\u57fa\u4e8e\u589e\u5f3a\u7684\u8bad\u7ec3\uff0c\u4f8b\u5982\u6fc0\u6d3b\u540e\u589e\u5f3a (PAP)\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h3 class=\"p1\"><b>\u5e38\u89c1\u9519\u8bef\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u8d1f\u8377\u8fc7\u91cd\u5bfc\u81f4\u8fd0\u52a8\u901f\u5ea6\u4e0b\u964d\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u5730\u9762\u53cd\u5e94\u529b\u91cf\u5229\u7528\u6548\u7387\u4f4e\u4e0b\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u76f8\u5bf9\u4e8e\u8fd0\u52a8\u5e94\u7528\u800c\u8a00\uff0c\u8fd0\u52a8\u7279\u5f02\u6027\u4e0d\u8db3\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h2 class=\"p3\"><b>3.\u57fa\u4e8e\u901f\u5ea6\u7684\u529b\u91cf\u8bad\u7ec3\uff08VBT\uff09\uff1a\u4e00\u79cd\u6570\u636e\u9a71\u52a8\u7684\u65b9\u6cd5<\/b><\/h2>\r\n<p class=\"p1\"><b>\u5b9a\u4e49\uff1a<\/b> VBT \u6d89\u53ca\u6760\u94c3\u901f\u5ea6\u7684\u91cf\u5316\uff0c\u4f5c\u4e3a\u6700\u4f73\u8d1f\u8377\u5904\u65b9\u548c\u795e\u7ecf\u808c\u8089\u6548\u7387\u7684\u51b3\u5b9a\u56e0\u7d20\u3002<\/p>\r\n<h3 class=\"p1\"><b>\u57f9\u8bad\u65b9\u6cd5\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4e3b\u8981\u7ec3\u4e60\uff1a<\/b> \u4e13\u6ce8\u4e8e\u901f\u5ea6\u7684\u6df1\u8e72\u3001\u52a8\u6001\u5367\u63a8\u3001\u963b\u529b\u51b2\u523a\u8bad\u7ec3\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u8d1f\u8f7d\u548c\u91cd\u590d\u53c2\u6570\uff1a<\/b> 30-60% 1RM\uff0c\u4fdd\u6301\u5e73\u5747\u5411\u5fc3\u901f\u5ea6\u57280.75\u7c73\/\u79d2\u4ee5\u4e0a\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4f11\u606f\u95f4\u9694\uff1a<\/b> 1-2 \u5206\u949f\u5373\u53ef\u7ef4\u6301\u795e\u7ecf\u808c\u8089\u589e\u5f3a\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4f18\u5316\u7b56\u7565\uff1a<\/b> \u96c6\u6210\u901f\u5ea6\u8ddf\u8e2a\u6280\u672f\uff08\u4f8b\u5982\u7ebf\u6027\u4f20\u611f\u5668\uff09\u6765\u81ea\u52a8\u8c03\u8282\u8bad\u7ec3\u5f3a\u5ea6\u548c\u91cf\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h3 class=\"p1\"><b>\u9ad8\u7ea7\u6280\u672f\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u5bf9\u6bd4\u8d1f\u8377\uff0c\u7ed3\u5408\u91cd\u8d1f\u8377\u4e3e\u5347\u540e\u7684\u9ad8\u901f\u8fd0\u52a8\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u4e2a\u6027\u5316\u7684\u901f\u5ea6\u533a\u53ef\u52a8\u6001\u8c03\u8282\u8bad\u7ec3\u5f3a\u5ea6\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h2 class=\"p3\"><b>4. \u529b\u91cf\u8010\u529b\uff1a\u808c\u8089\u6297\u75b2\u52b3\u80fd\u529b\u548c\u751f\u7269\u80fd\u91cf\u9700\u6c42<\/b><\/h2>\r\n<p class=\"p1\"><b>\u5b9a\u4e49\uff1a<\/b> \u529b\u91cf\u8010\u529b\u662f\u7ef4\u6301 <b>\u957f\u65f6\u95f4\u7684\u4e9a\u6700\u5927\u6536\u7f29<\/b>\uff0c\u5bf9\u4e8e\u957f\u671f\u7684\u8fd0\u52a8\u52aa\u529b\u548c\u529f\u80fd\u6062\u590d\u529b\u81f3\u5173\u91cd\u8981\u3002<\/p>\r\n<h3 class=\"p1\"><b>\u57f9\u8bad\u65b9\u6cd5\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4e3b\u8981\u7ec3\u4e60\uff1a<\/b> \u5faa\u73af\u8bad\u7ec3\u3001\u57fa\u4e8e\u8282\u594f\u7684\u963b\u529b\u8bad\u7ec3\u3001\u9ad8\u91cd\u590d\u590d\u5408\u7ec3\u4e60\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u8d1f\u8f7d\u548c\u91cd\u590d\u53c2\u6570\uff1a<\/b> 40-60% 1RM\uff0c\u6bcf\u7ec412-20\u6b21\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4f11\u606f\u95f4\u9694\uff1a<\/b> 30-60\u79d2\u63d0\u5347\u6c27\u5316\u4ee3\u8c22\u6548\u7387\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4f18\u5316\u7b56\u7565\uff1a<\/b> \u5f3a\u8c03\u4e73\u9178\u9608\u503c\u7684\u63d0\u9ad8\u548c\u795e\u7ecf\u808c\u8089\u8010\u529b\u7684\u9002\u5e94\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h3 class=\"p1\"><b>\u5e38\u89c1\u9519\u8bef\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u8fc7\u5206\u5f3a\u8c03\u97f3\u91cf\u4f1a\u5bfc\u81f4\u4e2d\u67a2\u75b2\u52b3\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u8bad\u7ec3\u523a\u6fc0\u53d8\u5316\u4e0d\u8db3\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u7f3a\u4e4f\u4e0e\u6709\u6c27\u8c03\u8282\u65b9\u6cd5\u7684\u7ed3\u5408\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h2 class=\"p3\"><b>5. \u76f8\u5bf9\u5f3a\u5ea6\uff1a\u5f3a\u5ea6\u4e0e\u4f53\u91cd\u6bd4\u4f18\u5316<\/b><\/h2>\r\n<p class=\"p1\"><b>\u5b9a\u4e49\uff1a<\/b> \u76f8\u5bf9\u5f3a\u5ea6\u662f\u5355\u4f4d\u4f53\u91cd\u4ea7\u751f\u7684\u529b\u91cf\uff0c\u5bf9\u4e8e\u9700\u8981\u91cd\u91cf\u7ea7\u522b\u9650\u5236\u7684\u8fd0\u52a8\u6765\u8bf4\u81f3\u5173\u91cd\u8981\u3002<\/p>\r\n<h3 class=\"p1\"><b>\u57f9\u8bad\u65b9\u6cd5\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4e3b\u8981\u7ec3\u4e60\uff1a<\/b> \u8d1f\u91cd\u5065\u7f8e\u64cd\u3001\u5965\u6797\u5339\u514b\u884d\u751f\u54c1\u3001\u9ad8\u8d1f\u8377\u4f53\u91cd\u963b\u529b\u8bad\u7ec3\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u8d1f\u8f7d\u548c\u91cd\u590d\u53c2\u6570\uff1a<\/b> 1RM\u768450-85%\uff0c\u9488\u5bf9\u795e\u7ecf\u6548\u7387\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4f11\u606f\u95f4\u9694\uff1a<\/b> 1-3 \u5206\u949f\uff0c\u5141\u8bb8\u90e8\u5206 ATP-PC \u6062\u590d\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u4f18\u5316\u7b56\u7565\uff1a<\/b> \u6218\u7565\u6027\u5730\u5b9e\u65bd\u529b\u91cf\u4e0e\u91cd\u91cf\u5468\u671f\u5316\u4ee5\u63d0\u9ad8\u529f\u80fd\u529f\u7387\u4e0e\u8d28\u91cf\u6bd4\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h3 class=\"p1\"><b>\u9ad8\u7ea7\u7b56\u7565\uff1a<\/b><\/h3>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u91c7\u7528\u53ef\u53d8\u5f3a\u5ea6\u5fae\u5468\u671f\u7684\u5468\u671f\u5185\u5468\u671f\u5316\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\">\u6574\u5408\u529b-\u901f\u5ea6\u5206\u6790\u4ee5\u5b9e\u73b0\u4e2a\u6027\u5316\u7f16\u7a0b\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h2 class=\"p3\"><b>\u529b\u91cf\u8bad\u7ec3\u6574\u5408\u7684\u7ecf\u9a8c\u548c\u7406\u8bba\u8003\u8651<\/b><\/h2>\r\n<h3 class=\"p3\"><b>\u529b\u91cf\u8bad\u7ec3\u5b9e\u65bd\u4e2d\u7684\u5173\u952e\u9677\u9631<\/b><\/h3>\r\n<ol>\r\n<li><b>\u65e0\u6548\u7684\u70ed\u8eab\uff1a<\/b> \u5ffd\u89c6\u9884\u6fc0\u6d3b\u7b56\u7565\u4f1a\u635f\u5bb3\u795e\u7ecf\u808c\u8089\u7684\u51c6\u5907\u3002<\/li>\r\n<li><b>\u6062\u590d\u534f\u8bae\u4e0d\u5145\u5206\uff1a<\/b> \u7761\u7720\u4e0d\u8db3\u548c\u8425\u517b\u65f6\u95f4\u5b89\u6392\u4e0d\u5f53\u4f1a\u51cf\u8f7b\u8d85\u91cf\u8865\u507f\u6548\u5e94\u3002<\/li>\r\n<li><b>\u9519\u8bef\u7684\u8425\u517b\u652f\u6301\uff1a<\/b> \u6b21\u4f18\u7684\u5e38\u91cf\u8425\u517b\u7d20\u5206\u5e03\u4f1a\u5f71\u54cd\u808c\u8089\u86cb\u767d\u8d28\u7684\u5408\u6210\u548c\u80fd\u91cf\u7684\u5229\u7528\u3002<\/li>\r\n<li><b>\u4e0d\u4e00\u81f4\u7684\u7f16\u7a0b\uff1a<\/b> \u7f3a\u4e4f\u5468\u671f\u5316\u4f1a\u7834\u574f\u6e10\u8fdb\u7684\u9002\u5e94\u673a\u5236\u3002<\/li>\r\n<li><b>\u8fc7\u5ea6\u8bad\u7ec3\u7efc\u5408\u75c7\uff1a<\/b> \u8fc7\u5ea6\u7684\u8bad\u7ec3\u8d1f\u8377\u5982\u679c\u6ca1\u6709\u81ea\u6211\u8c03\u8282\u5c31\u4f1a\u5bfc\u81f4\u795e\u7ecf\u548c\u808c\u8089\u9aa8\u9abc\u7684\u9002\u5e94\u4e0d\u826f\u3002<\/li>\r\n<\/ol>\r\n<h3 class=\"p3\"><b>\u6574\u4f53\u529b\u91cf\u8bad\u7ec3\u6574\u5408<\/b><\/h3>\r\n<p class=\"p1\">\u6700\u4f73\u6027\u80fd\u9700\u8981\u5408\u6210 <b>\u529b\u91cf\u8bad\u7ec3\u6a21\u5f0f\u4e0e\u7075\u6d3b\u6027\u3001\u672c\u4f53\u611f\u89c9\u548c\u4ee3\u8c22\u8c03\u8282<\/b>.<\/p>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u795e\u7ecf\u808c\u8089\u6d3b\u52a8\u6027\uff1a<\/b> \u6709\u9488\u5bf9\u6027\u7684\u62c9\u4f38\u3001\u808c\u7b4b\u819c\u653e\u677e\u548c\u672c\u4f53\u611f\u89c9\u795e\u7ecf\u808c\u8089\u4fc3\u8fdb (PNF)\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u80fd\u91cf\u7cfb\u7edf\u8c03\u8282\uff1a<\/b> \u65e0\u6c27\u80fd\u529b\u8bad\u7ec3\u3001\u6709\u6c27\u57fa\u7840\u53d1\u5c55\u548c\u65e0\u6c27\u80fd\u529b\u8bad\u7ec3\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u5fae\u5468\u671f\u5468\u671f\u5316\uff1a<\/b> \u4ea4\u66ff\u5f3a\u5ea6\u9636\u6bb5\u4ee5\u4f18\u5316\u75b2\u52b3\u7ba1\u7406\u548c\u5cf0\u503c\u7b56\u7565\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h2 class=\"p3\"><b>\u5229\u7528 Spleeft \u5e94\u7528\u7a0b\u5e8f\u8fdb\u884c\u7cbe\u51c6\u9a71\u52a8\u8bad\u7ec3<\/b><\/h2>\r\n<h2 class=\"p3\"><b><\/b><img decoding=\"async\" class=\"wp-image-7007\" style=\"font-size: 16px;\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/02\/cropped-DSC02989-1-1024x614.png\" alt=\"\u529b\u91cf\u7c7b\u578b - 1RM - \u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3 - VBT - \u9002\u7528\u4e8e Apple Watch \u7684\u6700\u4f73\u5065\u5eb7\u5e94\u7528 - Spleeft\" width=\"807\" height=\"484\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/02\/cropped-DSC02989-1-1024x614.png 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/02\/cropped-DSC02989-1-300x180.png 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/02\/cropped-DSC02989-1-768x460.png 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/02\/cropped-DSC02989-1-1536x921.png 1536w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/02\/cropped-DSC02989-1-18x12.png 18w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/02\/cropped-DSC02989-1.png 2000w\" sizes=\"(max-width: 807px) 100vw, 807px\" \/><\/h2>\r\n<p class=\"p1\">Spleft \u5e26\u6765\u9769\u547d <b>\u5b9a\u91cf\u529b\u91cf\u8bad\u7ec3\u5206\u6790<\/b> \u901a\u8fc7\u6574\u5408 <b>\u5b9e\u65f6\u901f\u5ea6\u8ddf\u8e2a\u548c\u81ea\u52a8\u8c03\u8282\u8fdb\u5c55\u6a21\u578b<\/b>.<\/p>\r\n<p class=\"p1\"><b>\u6838\u5fc3\u529f\u80fd\uff1a<\/b><\/p>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u5b9e\u65f6\u52a8\u529b\u5b66\u53cd\u9988\uff1a<\/b> \u77ac\u65f6\u901f\u5ea6\u548c\u529b\u8f93\u51fa\u76d1\u63a7\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u9ad8\u7ea7\u8d1f\u8377\u5904\u65b9\u7b97\u6cd5\uff1a<\/b> \u901a\u8fc7\u6570\u636e\u9a71\u52a8\u8fdb\u884c\u8c03\u6574\uff0c\u5b9e\u73b0\u6700\u4f73\u5f3a\u5ea6\u9002\u5e94\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>1RM \u9884\u6d4b\u6a21\u578b\uff1a<\/b> \u901a\u8fc7\u901f\u5ea6\u5230\u8f7d\u8377\u7684\u5916\u63a8\u53ef\u4ee5\u8fdb\u884c\u51c6\u786e\u7684\u5f3a\u5ea6\u8bc4\u4f30\u3002<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul class=\"ul1\">\r\n<li style=\"list-style-type: none;\">\r\n<ul class=\"ul1\">\r\n<li class=\"li1\"><b>\u5468\u671f\u81ea\u52a8\u5316\uff1a<\/b> \u9488\u5bf9\u6700\u4f73\u6027\u80fd\u5468\u671f\u7684\u81ea\u9002\u5e94\u8bad\u7ec3\u5757\u4fee\u6539\u3002<br \/><br \/><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<p class=\"p1\">\ud83d\udd17 <a href=\"https:\/\/linktr.ee\/spleeftapp\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\"><b>\u4e0b\u8f7d Spleeft \u63d0\u9ad8\u8bad\u7ec3\u6548\u7387<\/b><\/span><\/a><\/p>\r\n<h2 class=\"p3\"><b>\u5e38\u89c1\u95ee\u9898\u89e3\u7b54\uff1a\u5173\u4e8e\u529b\u91cf\u8bad\u7ec3\u7684\u79d1\u5b66\u89e3\u91ca<\/b><\/h2>\r\n<h3 class=\"p3\"><b>1. \u795e\u7ecf\u808c\u8089\u6548\u7387\u5982\u4f55\u5f71\u54cd\u529b\u91cf\u53d1\u5c55\uff1f<\/b><\/h3>\r\n<p class=\"p1\">\u589e\u5f3a\u7684\u8fd0\u52a8\u5355\u5143\u52df\u96c6\u3001\u540c\u6b65\u548c\u901f\u7387\u7f16\u7801\u6709\u52a9\u4e8e\u4ea7\u751f\u66f4\u5927\u7684\u529b\u91cf\uff0c\u800c\u4e0d\u4f1a\u5bfc\u81f4\u80a5\u5927\u589e\u5f3a\u3002<\/p>\r\n<p>&nbsp;<\/p>\r\n<h3 class=\"p3\"><b>2. \u529b\u91cf\u8bad\u7ec3\u7684\u6700\u4f73\u9891\u7387\u662f\u591a\u5c11\uff1f<\/b><\/h3>\r\n<p class=\"p1\">\u6bcf\u5468 2-4 \u6b21\u8bfe\u7a0b\uff0c <b>\u53ef\u53d8\u5f3a\u5ea6\u66dd\u5149<\/b> \u4fc3\u8fdb\u6700\u5927\u7a0b\u5ea6\u7684\u795e\u7ecf\u808c\u8089\u9002\u5e94\u3002<\/p>\r\n<p>&nbsp;<\/p>\r\n<h3 class=\"p3\"><b>3. \u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u5982\u4f55\u63d0\u9ad8\u8868\u73b0\uff1f<\/b><\/h3>\r\n<p class=\"p1\">\u901a\u8fc7\u91cf\u5316\u6746\u901f\uff0cVBT \u5b9e\u73b0\u81ea\u52a8\u8c03\u8282\uff0c\u786e\u4fdd\u5728\u4e0d\u540c\u7684\u75b2\u52b3\u72b6\u6001\u4e0b\u65bd\u52a0\u4e00\u81f4\u7684\u529b\u91cf\u3002<\/p>\r\n<p>&nbsp;<\/p>\r\n<h3 class=\"p3\"><b>4. \u540c\u65f6\u8bad\u7ec3\u53ef\u4ee5\u540c\u65f6\u4f18\u5316\u529b\u91cf\u548c\u8010\u529b\u5417\uff1f<\/b><\/h3>\r\n<p class=\"p1\">\u662f\u7684\uff0c\u963b\u529b\u548c\u8010\u529b\u6a21\u5f0f\u7684\u6218\u7565\u6392\u5e8f\u53ef\u4ee5\u51cf\u8f7b\u5e72\u6270\u5f71\u54cd\uff0c\u540c\u65f6\u63d0\u9ad8\u4ee3\u8c22\u6548\u7387\u3002<\/p>\r\n<p>&nbsp;<\/p>\r\n<h3 class=\"p3\"><b>5. \u8425\u517b\u5468\u671f\u5316\u5728\u529b\u91cf\u8bad\u7ec3\u4e2d\u8d77\u4ec0\u4e48\u4f5c\u7528\uff1f<\/b><\/h3>\r\n<p class=\"p1\">\u5b8f\u91cf\u8425\u517b\u7d20\u5faa\u73af\u548c\u6709\u9488\u5bf9\u6027\u7684\u8865\u5145\u53ef\u6700\u5927\u9650\u5ea6\u5730\u63d0\u9ad8\u5408\u6210\u4ee3\u8c22\u53cd\u5e94\u5e76\u4f18\u5316\u8bad\u7ec3\u6062\u590d\u52a8\u529b\u5b66\u3002<\/p>\r\n<p>&nbsp;<\/p>\r\n<h2 class=\"p3\"><b>\u7ed3\u8bba<\/b><\/h2>\r\n<p class=\"p1\">\u7efc\u5408\u529b\u91cf\u8bad\u7ec3\u878d\u5408\u4e86\u751f\u7269\u529b\u5b66\u539f\u7406\u3001\u795e\u7ecf\u808c\u8089\u751f\u7406\u5b66\u548c\u5148\u8fdb\u7684\u5468\u671f\u5316\u65b9\u6cd5\u3002\u7cbe\u51c6\u9a71\u52a8\u7684\u8bad\u7ec3\u5e72\u9884\uff0c\u901a\u8fc7 Spleeft \u7b49\u6570\u5b57\u76d1\u63a7\u5de5\u5177\u5b9e\u73b0\uff0c <b>\u7cbe\u82f1\u7ea7\u522b\u7684\u529b\u91cf\u9002\u5e94\u548c\u8868\u73b0\u589e\u5f3a<\/b>.<\/p>\r\n<p>&nbsp;<\/p>\r\n<p>\r\n\r\n\r\n\r\n<\/p>\r\n<div style=\"display: flex; flex-wrap: wrap; align-items: center; justify-content: center; padding: 20px; margin: 20px 0; border: 1px solid #ddd; border-radius: 10px; background-color: #f9f9f9;\"><!-- Foto del Autor -->\r\n<div style=\"flex: 0 0 100px; height: 100px; border-radius: 50%; overflow: hidden; margin-right: 20px;\"><img decoding=\"async\" style=\"width: 100%; height: 100%; object-fit: cover;\" src=\"https:\/\/spleeft.app\/wp-content\/uploads\/2022\/05\/d19fb150-ce63-4121-9e2e-c0f192ce37f6_.jpg\" alt=\"\u4f0a\u4e07-\u5fb7\u5362\u5361\u65af-\u7f57\u70ed\u7f57\" title=\"\"><\/div>\r\n<!-- Informaci\u00f3n del Autor -->\r\n<div style=\"flex: 1; text-align: left;\">\r\n<h3 style=\"margin: 0; font-size: 20px; font-weight: bold; color: #333;\"><a style=\"text-decoration: none; color: inherit;\" href=\"https:\/\/spleeft.app\/about\/\" target=\"_blank\">\u4f0a\u4e07-\u5fb7\u5362\u5361\u65af-\u7f57\u70ed\u7f57<\/a><\/h3>\r\n<p style=\"margin: 5px 0; font-size: 14px; color: #666;\">MSC \u8eab\u4f53\u8868\u73b0 &amp; SpleeftApp \u9996\u5e2d\u6267\u884c\u5b98<\/p>\r\n<p style=\"margin: 5px 0; font-size: 14px; color: #333;\">\u81f4\u529b\u4e8e\u63d0\u9ad8\u8fd0\u52a8\u8868\u73b0\u548c\u9a91\u884c\u8bad\u7ec3\uff0c\u7ed3\u5408\u79d1\u5b66\u6280\u672f\u6765\u63a8\u52a8\u6210\u679c\u3002<\/p>\r\n<!-- Enlaces Importantes -->\r\n<div><a style=\"text-decoration: none; color: #007bff; margin-right: 10px;\" href=\"https:\/\/www.entrenamientociclismo.com\/ivan-de-lucas\" rel=\"author noopener\" target=\"_blank\">\u81ea\u884c\u8f66\u8bad\u7ec3<\/a> <a style=\"text-decoration: none; color: #007bff; margin-right: 10px;\" href=\"https:\/\/www.linkedin.com\/in\/iv%C3%A1n-de-lucas-rogero-b34680178\/\" rel=\"nofollow noopener\" target=\"_blank\">LinkedIn<\/a> <a style=\"text-decoration: none; color: #007bff; margin-right: 10px;\" href=\"https:\/\/medium.com\/@ivandelucasrogero\" rel=\"nofollow noopener\" target=\"_blank\">\u4e2d\u7b49\u7684<\/a> <a style=\"text-decoration: none; color: #007bff;\" href=\"https:\/\/x.com\/Ivvy_dlr\" rel=\"nofollow\" target=\"_blank\">\u53fd\u53fd\u55b3\u55b3<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n<p><!-- \/wp:post-content --><!-- \/wp:html --><\/p>","protected":false},"excerpt":{"rendered":"<p>\u529b\u91cf\u8bad\u7ec3\u5305\u62ec\u591a\u4e2a\u7ef4\u5ea6\uff0c\u65e2\u5305\u62ec\u8eab\u4f53\u5185\u90e8\u7684\u7269\u7406\u53d8\u5316\uff0c\u4e5f\u5305\u62ec\u751f\u7269\u8fd0\u52a8\u89c4\u5f8b\u3002\u6700\u5927\u529b\u91cf\u4e0e\u529f\u7387\u8f93\u51fa\u3001\u529b\u91cf\u8010\u529b\u548c\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u4e4b\u95f4\u7684\u9002\u5f53\u533a\u5206\u6709\u52a9\u4e8e\u4f18\u5316\u8fd0\u52a8\u5458\u7684\u8868\u73b0\u548c\u529f\u80fd\u80fd\u529b\u3002\u8be5\u7814\u7a76\u8bc4\u4f30\u4e86\u8bad\u7ec3\u65b9\u6cd5\u7684\u79d1\u5b66\u57fa\u7840\uff0c\u5e76\u68c0\u67e5\u4e86\u5b83\u4eec\u7684\u795e\u7ecf\u808c\u8089\u2026\u2026 <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/spleeft.app\/cn\/%e5%8a%9b%e9%87%8f%e7%b1%bb%e5%9e%8b%e4%bb%a5%e5%8f%8a%e5%a6%82%e4%bd%95%e8%ae%ad%e7%bb%83-spleeft-vbt\/\" class=\"more-link\">\u9605\u8bfb\u66f4\u591a<span class=\"screen-reader-text\"> \u201c\u4e0d\u540c\u7c7b\u578b\u7684\u529b\u91cf\u4ee5\u53ca\u6bcf\u79cd\u529b\u91cf\u7684\u8bad\u7ec3\u65b9\u6cd5\u201d<\/span><\/a><\/p>","protected":false},"author":1,"featured_media":7362,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[26],"tags":[63,67,66,69,21],"class_list":["post-7359","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","tag-1rm","tag-apple-watch","tag-apps","tag-strength-training","tag-vbt"],"_links":{"self":[{"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/posts\/7359","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/comments?post=7359"}],"version-history":[{"count":0,"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/posts\/7359\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/media\/7362"}],"wp:attachment":[{"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/media?parent=7359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/categories?post=7359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spleeft.app\/cn\/wp-json\/wp\/v2\/tags?post=7359"}],"curies":[{"name":"\u53ef\u6e7f\u6027\u7c89\u5242","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}