{"id":7491,"date":"2024-08-19T17:00:00","date_gmt":"2024-08-19T15:00:00","guid":{"rendered":"https:\/\/spleeft.app\/?p=7491"},"modified":"2024-09-20T09:54:35","modified_gmt":"2024-09-20T07:54:35","slug":"%e5%bc%ba%e5%a4%a7%e7%9a%84%e4%bc%91%e6%81%af%e6%9a%82%e5%81%9c%e8%ae%ad%e7%bb%83%e7%9a%84%e5%85%b3%e9%94%ae%e7%9b%8a%e5%a4%84%e6%98%af%e8%82%8c%e8%82%89%e5%a2%9e%e9%95%bf","status":"publish","type":"post","link":"https:\/\/spleeft.app\/cn\/%e5%bc%ba%e5%a4%a7%e7%9a%84%e4%bc%91%e6%81%af%e6%9a%82%e5%81%9c%e8%ae%ad%e7%bb%83%e7%9a%84%e5%85%b3%e9%94%ae%e7%9b%8a%e5%a4%84%e6%98%af%e8%82%8c%e8%82%89%e5%a2%9e%e9%95%bf\/","title":{"rendered":"\u5f3a\u5927\u7684\u4f11\u606f\u6682\u505c\u8bad\u7ec3\uff1a\u5feb\u901f\u589e\u52a0\u808c\u8089\u7684 4 \u4e2a\u5173\u952e\u597d\u5904\uff01"},"content":{"rendered":"<p><a href=\"https:\/\/spleeft.app\/best-apps-for-training-strength-conditioning-coaches\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/best-apps-for-training-strength-conditioning-coaches\/\">\u529b\u91cf\u8bad\u7ec3<\/a> \u4e00\u76f4\u662f\u8eab\u4f53\u5065\u5eb7\u7684\u57fa\u77f3\uff0c\u51e0\u5341\u5e74\u6765\uff0c\u65b9\u6cd5\u4e0d\u65ad\u53d1\u5c55\uff0c\u4ee5\u66f4\u597d\u5730\u6ee1\u8db3\u8fd0\u52a8\u5458\u548c\u5065\u8eab\u7231\u597d\u8005\u7684\u9700\u6c42\u3002\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u662f\u4e00\u79cd\u66f4\u5148\u8fdb\u7684\u6280\u672f\uff0c\u8d8a\u6765\u8d8a\u53d7\u6b22\u8fce\uff0c\u8fd9\u79cd\u65b9\u6cd5\u6709\u6548\u5730\u7a81\u7834\u4e86\u4f20\u7edf\u7684\u7ec4\u6570\u548c\u6b21\u6570\u65b9\u6848\u7684\u754c\u9650\u3002\u901a\u8fc7\u5728\u5355\u4e2a\u7ec4\u4e2d\u7b56\u7565\u6027\u5730\u52a0\u5165\u77ed\u6682\u7684\u4f11\u606f\u65f6\u95f4\uff0c\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u4f7f\u4e3e\u91cd\u8005\u80fd\u591f\u6700\u5927\u9650\u5ea6\u5730\u5229\u7528\u4ed6\u4eec\u5728\u7d27\u5f20\u72b6\u6001\u4e0b\u7684\u65f6\u95f4\uff0c\u4ece\u800c\u4ea7\u751f\u66f4\u5927\u7684\u808c\u8089 <a title=\"\u80a5\u5927\" href=\"https:\/\/spleeft.app\/understanding-and-applying-hypertrophy-training\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/understanding-and-applying-hypertrophy-training\/\">\u80a5\u5927<\/a>, <a title=\"\u529b\u91cf\" href=\"https:\/\/spleeft.app\/best-apps-for-training-strength-conditioning-coaches\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/best-apps-for-training-strength-conditioning-coaches\/\">\u529b\u91cf<\/a>\u4ee5\u53ca\u603b\u4f53 <a title=\"\u8868\u73b0\" href=\"https:\/\/spleeft.app\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/\">\u8868\u73b0<\/a>.<\/p>\r\n\r\n\r\n\r\n<p>\u5728\u672c\u7efc\u5408\u6307\u5357\u4e2d\uff0c\u6211\u4eec\u5c06\u63a2\u7d22\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u7684\u590d\u6742\u6027\uff0c\u6df1\u5165\u63a2\u8ba8\u5176\u597d\u5904\uff0c\u5e76\u5411\u60a8\u5c55\u793a\u5982\u4f55\u5c06\u5176\u7eb3\u5165\u60a8\u7684\u65e5\u5e38\u953b\u70bc\u4e2d\u3002\u6211\u4eec\u8fd8\u5c06\u8ba8\u8bba Spleeft \u5e94\u7528\u7a0b\u5e8f\u5982\u4f55\u5229\u7528\u4ee5\u4e0b\u65b9\u6cd5\u4f18\u5316\u60a8\u7684\u4f11\u606f-\u6682\u505c\u953b\u70bc\uff1a <a title=\"\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\" href=\"https:\/\/spleeft.app\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3<\/a> (<a title=\"\u5782\u76f4\u8fd0\u8f93\" href=\"https:\/\/spleeft.app\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/\">\u5782\u76f4\u8fd0\u8f93<\/a>) \u6307\u6807\u6765\u9488\u5bf9\u60a8\u7684\u5177\u4f53\u76ee\u6807\u5236\u5b9a\u65b9\u6cd5\u3002<\/p>\r\n\r\n\r\n\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\u4e3a\u624b\u673a\u3001MAC \u548c\u624b\u8868\u4e0b\u8f7d SPLEEFT \u5e94\u7528\u7a0b\u5e8f\uff01<\/a><\/h2>\r\n\r\n\r\n\r\n<div id=\"rank-math-toc\" class=\"wp-block-rank-math-toc-block\">\r\n<h2>\u4f7f\u7528 Spleeft \u8fdb\u884c\u4f11\u606f\u6682\u505c\u8bad\u7ec3<\/h2>\r\n<nav>\r\n<ul>\r\n<li class=\"\"><a href=\"#what-is-rest-pause-training\">\u4ec0\u4e48\u662f\u4f11\u606f\u6682\u505c\u8bad\u7ec3\uff1f<\/a>\r\n<ul>\r\n<li class=\"\"><a href=\"#the-mechanics\">\u673a\u5236<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li class=\"\"><a href=\"#the-benefits-of-rest-pause-training\">\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u7684\u597d\u5904<\/a><\/li>\r\n<li class=\"\"><a href=\"#implementing-rest-pause-training\">\u5b9e\u65bd\u4f11\u606f-\u6682\u505c\u8bad\u7ec3<\/a>\r\n<ul>\r\n<li class=\"\"><a href=\"#example-workout\">\u953b\u70bc\u793a\u4f8b<\/a>\r\n<ul>\r\n<li class=\"\"><a href=\"#exercise-selection\">\u7ec3\u4e60\u9009\u62e9<\/a><\/li>\r\n<li class=\"\"><a href=\"#load-selection\">\u8d1f\u8f7d\u9009\u62e9<\/a><\/li>\r\n<li class=\"\"><a href=\"#repetitions-and-sets\">\u91cd\u590d\u548c\u7ec4\u5408<\/a><\/li>\r\n<li class=\"\"><a href=\"#rest-intervals\">\u4f11\u606f\u95f4\u9694<\/a><\/li>\r\n<li class=\"\"><a href=\"#progression\">\u8fdb\u5c55<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/li>\r\n<li class=\"\"><a href=\"#optimizing-rest-pause-training-with-spleeft\">\u4f7f\u7528 Spleeft \u4f18\u5316\u4f11\u606f\u6682\u505c\u8bad\u7ec3<\/a>\r\n<ul>\r\n<li class=\"\"><a href=\"#velocity-based-training-and-its-benefits\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u53ca\u5176\u76ca\u5904<\/a><\/li>\r\n<li class=\"\"><a href=\"#monitoring-fatigue-and-performance\">\u76d1\u6d4b\u75b2\u52b3\u548c\u8868\u73b0<\/a><\/li>\r\n<li class=\"\"><a href=\"#customizing-rest-intervals\">\u81ea\u5b9a\u4e49\u4f11\u606f\u95f4\u9694<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li class=\"\"><a href=\"#setting-velocity-loss-percentages\">\u8bbe\u7f6e\u901f\u5ea6\u635f\u5931\u767e\u5206\u6bd4<\/a><\/li>\r\n<li class=\"\"><a href=\"#the-science-behind-rest-pause-and-velocity-based-training\">\u4f11\u606f-\u6682\u505c\u548c\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u80cc\u540e\u7684\u79d1\u5b66<\/a><\/li>\r\n<li class=\"\"><a href=\"#how-spleeft-enhances-your-strength-training\">Spleeft \u5982\u4f55\u589e\u5f3a\u4f60\u7684\u529b\u91cf\u8bad\u7ec3<\/a><\/li>\r\n<li class=\"\"><a href=\"#practical-tips-for-rest-pause-training\">\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u7684\u5b9e\u7528\u6280\u5de7<\/a><\/li>\r\n<li class=\"\"><a href=\"#rest-pause-training-for-different-goals\">\u9488\u5bf9\u4e0d\u540c\u76ee\u6807\u7684\u4f11\u606f-\u6682\u505c\u8bad\u7ec3<\/a>\r\n<ul>\r\n<li class=\"\"><a href=\"#hypertrophy\">\u80a5\u5927<\/a><\/li>\r\n<li class=\"\"><a href=\"#strength\">\u529b\u91cf<\/a><\/li>\r\n<li class=\"\"><a href=\"#endurance\">\u8010\u529b<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li class=\"\"><a href=\"#conclusion\">\u7ed3\u8bba<\/a><\/li>\r\n<\/ul>\r\n<\/nav><\/div>\r\n\r\n\r\n\r\n<h2 id=\"what-is-rest-pause-training\" class=\"wp-block-heading\">\u4ec0\u4e48\u662f\u4f11\u606f\u6682\u505c\u8bad\u7ec3\uff1f<\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" class=\"wp-image-7497\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-olly-3838705-1024x683.jpg\" alt=\"\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u3001\u529b\u91cf\u8bad\u7ec3\u3001\u808c\u8089\u751f\u957f\u3001\u808c\u8089\u80a5\u5927\u3001\u9ad8\u7ea7\u8bad\u7ec3\u6280\u5de7\u3001\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u3001VBT\u3001\u6760\u94c3\u7ec3\u4e60\u3001Spleeft \u5e94\u7528\u7a0b\u5e8f\u3001\u5b9e\u65f6\u53cd\u9988\u3001\u8d1f\u8377\u901f\u5ea6\u6982\u51b5\u3001\u6027\u80fd\u4f18\u5316\u3001\u529b\u91cf\u589e\u76ca\u3001\u808c\u8089\u80a5\u5927\u3001\u8bad\u7ec3\u5f3a\u5ea6\u3001\u8bad\u7ec3\u6548\u7387\u3001\u4f11\u606f\u95f4\u9694\u3001\u901f\u5ea6\u635f\u5931\u767e\u5206\u6bd4\u3001\u4e3e\u91cd\u6280\u5de7\u3001\u953b\u70bc\u6062\u590d\u3001\u5065\u8eab\u76ee\u6807\u3001\u5065\u8eab\u623f\u953b\u70bc\u3001\u8bad\u7ec3\u8fdb\u5c55\u3001\u953b\u70bc\u8868\u73b0\u3001\u8bad\u7ec3\u6307\u6807\u3001\u953b\u70bc\u5b9a\u5236\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-olly-3838705-1024x683.jpg 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-olly-3838705-300x200.jpg 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-olly-3838705-768x512.jpg 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-olly-3838705-1536x1024.jpg 1536w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-olly-3838705-2048x1365.jpg 2048w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-olly-3838705-18x12.jpg 18w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-olly-3838705-2000x1333.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<p>\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u662f\u4e00\u79cd\u9ad8\u7ea7\u529b\u91cf\u8bad\u7ec3\u6280\u5de7\uff0c\u5305\u62ec\u8fdb\u884c\u4e00\u7ec4\u91cd\u590d\u7ec3\u4e60\u76f4\u81f3\u63a5\u8fd1\u529b\u7aed\uff0c\u7136\u540e\u77ed\u6682\u4f11\u606f\uff0c\u518d\u7ee7\u7eed\u8fdb\u884c\u66f4\u591a\u91cd\u590d\u7ec3\u4e60\u3002\u8fd9\u79cd\u5de5\u4f5c\u548c\u4f11\u606f\u5faa\u73af\u5728\u4e00\u7ec4\u7ec3\u4e60\u4e2d\u91cd\u590d\u591a\u6b21\uff0c\u53ef\u8ba9\u60a8\u8d85\u8d8a\u901a\u5e38\u7684\u6781\u9650\u5e76\u523a\u6fc0\u66f4\u5927\u7684\u808c\u8089\u751f\u957f\u548c\u529b\u91cf\u3002<\/p>\r\n\r\n\r\n\r\n<h3 id=\"the-mechanics\" class=\"wp-block-heading\">\u673a\u5236<\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>\u521d\u59cb\u8bbe\u7f6e<\/strong>\uff1a\u9996\u5148\u4ee5\u7ed9\u5b9a\u7684\u91cd\u91cf\u8fdb\u884c\u5c3d\u53ef\u80fd\u591a\u7684\u91cd\u590d\uff08AMRAP\uff09\uff0c\u76f4\u5230\u63a5\u8fd1\u5931\u8d25\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u77ed\u6682\u4f11\u606f<\/strong>\uff1a\u7a0d\u5fae\u4f11\u606f 10 \u5230 20 \u79d2\uff0c\u6062\u590d\u4f53\u529b\uff0c\u7136\u540e\u7ee7\u7eed\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u540e\u7eed\u4ee3\u8868<\/strong>\uff1a\u4f11\u606f\u540e\uff0c\u8fdb\u884c\u989d\u5916\u7684\u91cd\u590d\u3002\u7ee7\u7eed\u6b64\u6a21\u5f0f\uff0c\u76f4\u5230\u60a8\u65e0\u6cd5\u518d\u4fdd\u6301\u6b63\u786e\u7684\u59ff\u52bf\u6216\u8fbe\u5230\u9884\u5b9a\u7684\u91cd\u590d\u76ee\u6807\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u91cd\u590d<\/strong>\uff1a\u6839\u636e\u60a8\u7684\u953b\u70bc\u8ba1\u5212\uff0c\u6574\u4e2a\u5faa\u73af\u53ef\u4ee5\u91cd\u590d\u591a\u7ec4\u3002<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 id=\"the-benefits-of-rest-pause-training\" class=\"wp-block-heading\">\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u7684\u597d\u5904<\/h2>\r\n\r\n\r\n\r\n<p>\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u6709\u51e0\u4e2a\u4f18\u70b9\uff0c\u53ef\u4ee5\u663e\u8457\u589e\u5f3a\u4f60\u7684\u529b\u91cf\u548c\u808c\u8089\u953b\u70bc\u6548\u679c\uff1a<\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li><strong>\u589e\u5f3a\u808c\u8089\u80a5\u5927<\/strong>\uff1a\u901a\u8fc7\u5ef6\u957f\u4e00\u7ec4\u8bad\u7ec3\u4e2d\u7684\u7d27\u5f20\u65f6\u95f4\uff0c\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u53ef\u4fc3\u8fdb\u808c\u8089\u7ea4\u7ef4\u52df\u96c6\u548c\u4ee3\u8c22\u538b\u529b\uff0c\u8fd9\u4e24\u8005\u90fd\u662f\u80a5\u5927\u7684\u5173\u952e\u56e0\u7d20\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u589e\u5f3a\u529b\u91cf<\/strong>\uff1a\u77ed\u6682\u7684\u4f11\u606f\u65f6\u95f4\u4f7f\u60a8\u80fd\u591f\u4e3e\u8d77\u66f4\u91cd\u7684\u91cd\u91cf\uff0c\u8fdb\u884c\u66f4\u591a\u6b21\u603b\u91cd\u590d\uff0c\u4ece\u800c\u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb\u83b7\u5f97\u66f4\u5927\u7684\u529b\u91cf\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u65f6\u95f4\u6548\u7387<\/strong>\uff1a\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u662f\u4e00\u79cd\u7701\u65f6\u7684\u65b9\u6cd5\uff0c\u56e0\u4e3a\u4e0e\u4f20\u7edf\u7684\u76f4\u7ebf\u8bad\u7ec3\u76f8\u6bd4\uff0c\u5b83\u53ef\u4ee5\u5728\u66f4\u77ed\u7684\u65f6\u95f4\u5185\u5b8c\u6210\u66f4\u591a\u7684\u5de5\u4f5c\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u63d0\u9ad8\u5fc3\u7406\u97e7\u6027<\/strong>\uff1a\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u7684\u672c\u8d28\u8feb\u4f7f\u60a8\u514b\u670d\u75b2\u52b3\uff0c\u589e\u5f3a\u5fc3\u7406\u97e7\u6027\u548c\u5e94\u5bf9\u9ad8\u5f3a\u5ea6\u52b3\u7d2f\u7684\u80fd\u529b\u3002<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<h2 id=\"implementing-rest-pause-training\" class=\"wp-block-heading\">\u5b9e\u65bd\u4f11\u606f-\u6682\u505c\u8bad\u7ec3<\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" class=\"wp-image-7495\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-2261477-1024x683.jpg\" alt=\"\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u3001\u529b\u91cf\u8bad\u7ec3\u3001\u808c\u8089\u751f\u957f\u3001\u808c\u8089\u80a5\u5927\u3001\u9ad8\u7ea7\u8bad\u7ec3\u6280\u5de7\u3001\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u3001VBT\u3001\u6760\u94c3\u7ec3\u4e60\u3001Spleeft \u5e94\u7528\u7a0b\u5e8f\u3001\u5b9e\u65f6\u53cd\u9988\u3001\u8d1f\u8377\u901f\u5ea6\u6982\u51b5\u3001\u6027\u80fd\u4f18\u5316\u3001\u529b\u91cf\u589e\u76ca\u3001\u808c\u8089\u80a5\u5927\u3001\u8bad\u7ec3\u5f3a\u5ea6\u3001\u8bad\u7ec3\u6548\u7387\u3001\u4f11\u606f\u95f4\u9694\u3001\u901f\u5ea6\u635f\u5931\u767e\u5206\u6bd4\u3001\u4e3e\u91cd\u6280\u5de7\u3001\u953b\u70bc\u6062\u590d\u3001\u5065\u8eab\u76ee\u6807\u3001\u5065\u8eab\u623f\u953b\u70bc\u3001\u8bad\u7ec3\u8fdb\u5c55\u3001\u953b\u70bc\u8868\u73b0\u3001\u8bad\u7ec3\u6307\u6807\u3001\u953b\u70bc\u5b9a\u5236\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-2261477-1024x683.jpg 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-2261477-300x200.jpg 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-2261477-768x512.jpg 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-2261477-1536x1024.jpg 1536w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-2261477-2048x1365.jpg 2048w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-2261477-18x12.jpg 18w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-2261477-2000x1333.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<p>\u4e3a\u4e86\u6709\u6548\u5730\u5c06\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u7eb3\u5165\u4f60\u7684\u65e5\u5e38\u953b\u70bc\u4e2d\uff0c\u8003\u8651\u6700\u9002\u5408\u4f60\u76ee\u6807\u7684\u7ec3\u4e60\u3001\u8d1f\u8377\u548c\u91cd\u590d\u65b9\u6848\u975e\u5e38\u91cd\u8981\u3002<\/p>\r\n\r\n\r\n\r\n<h3 id=\"example-workout\" class=\"wp-block-heading\">\u953b\u70bc\u793a\u4f8b<\/h3>\r\n\r\n\r\n\r\n<h4 id=\"exercise-selection\" class=\"wp-block-heading\">\u7ec3\u4e60\u9009\u62e9<\/h4>\r\n\r\n\r\n\r\n<p>\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u6700\u9002\u5408\u7528\u4e8e\u590d\u5408\u8fd0\u52a8\uff0c\u8fd9\u4e9b\u8fd0\u52a8\u53ef\u4ee5\u953b\u70bc\u591a\u4e2a\u808c\u8089\u7fa4\uff0c\u5e76\u5141\u8bb8\u627f\u53d7\u8f83\u5927\u7684\u8d1f\u8377\u3002\u7406\u60f3\u7684\u7ec3\u4e60\u5305\u62ec\uff1a<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>\u6df1\u8e72<\/strong>\uff1a\u975e\u5e38\u9002\u5408\u589e\u5f3a\u4e0b\u80a2\u80a5\u5927\u548c\u529b\u91cf\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u5367\u63a8<\/strong>\uff1a\u53ef\u6709\u6548\u589e\u5f3a\u4e0a\u80a2\u529b\u91cf\u548c\u808c\u8089\u8d28\u91cf\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u786c\u62c9<\/strong>\uff1a\u5bf9\u6574\u4f53\u529b\u91cf\u548c\u540e\u94fe\u53d1\u80b2\u975e\u5e38\u6709\u76ca\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u8fc7\u9876\u63a8\u4e3e<\/strong>\uff1a\u9488\u5bf9\u80a9\u8180\u548c\u4e0a\u80f8\u90e8\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u5f15\u4f53\u5411\u4e0a\/\u5f15\u4f53\u5411\u4e0a<\/strong>\uff1a\u91cd\u70b9\u953b\u70bc\u80cc\u90e8\u548c\u4e8c\u5934\u808c\uff0c\u5bf9\u4e0a\u80a2\u80a5\u5927\u7279\u522b\u6709\u6548\u3002<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h4 id=\"load-selection\" class=\"wp-block-heading\">\u8d1f\u8f7d\u9009\u62e9<\/h4>\r\n\r\n\r\n\r\n<p>\u5bf9\u4e8e\u4ee5\u529b\u91cf\u4e3a\u91cd\u70b9\u7684\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\uff0c\u8bf7\u9009\u62e9\u7ea6 80% \u7684\u5355\u6b21\u6700\u5927\u91cd\u91cf (1RM)\u3002\u5bf9\u4e8e\u808c\u8089\u80a5\u5927\uff0c\u7a0d\u8f7b\u7684\u8d1f\u8377\uff08\u7ea6 70-75% \u7684 1RM\uff09\u53ef\u80fd\u66f4\u6709\u6548\u3002<\/p>\r\n\r\n\r\n\r\n<h4 id=\"repetitions-and-sets\" class=\"wp-block-heading\">\u91cd\u590d\u548c\u7ec4\u5408<\/h4>\r\n\r\n\r\n\r\n<p>\u521d\u59cb\u7ec4\u7ec3\u4e60\u7684\u6b21\u6570\u8303\u56f4\u4e3a 8-10 \u6b21\u3002\u5b8c\u6210\u7b2c\u4e00\u7ec4\u7ec3\u4e60\u540e\uff0c\u4f11\u606f 15-20 \u79d2\uff0c\u7136\u540e\u518d\u91cd\u590d 4-6 \u6b21\u3002\u7ee7\u7eed\u6b64\u8fc7\u7a0b\uff0c\u76f4\u5230\u6bcf\u7ec4\u7ec3\u4e60\u6b21\u6570\u8fbe\u5230 20-25 \u6b21\u3002<\/p>\r\n\r\n\r\n\r\n<h4 id=\"rest-intervals\" class=\"wp-block-heading\">\u4f11\u606f\u95f4\u9694<\/h4>\r\n\r\n\r\n\r\n<p>\u4f11\u606f\u95f4\u9694\u5728\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u4e2d\u81f3\u5173\u91cd\u8981\u3002\u5bf9\u4e8e\u80a5\u5927\uff0c\u8f83\u77ed\u7684\u4f11\u606f\u95f4\u9694\uff0810-15 \u79d2\uff09\u53ef\u6700\u5927\u7a0b\u5ea6\u5730\u589e\u52a0\u4ee3\u8c22\u538b\u529b\u3002\u5bf9\u4e8e\u529b\u91cf\uff0c\u7a0d\u957f\u7684\u95f4\u9694\uff0815-30 \u79d2\uff09\u6709\u52a9\u4e8e\u4fdd\u6301\u4e3e\u91cd\u5f3a\u5ea6\u3002<\/p>\r\n\r\n\r\n\r\n<h4 id=\"progression\" class=\"wp-block-heading\">\u8fdb\u5c55<\/h4>\r\n\r\n\r\n\r\n<p>\u968f\u7740\u4f60\u9002\u5e94\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\uff0c\u9010\u6e10\u589e\u52a0\u91cd\u91cf\u6216\u6bcf\u7ec4\u7684\u603b\u6b21\u6570\u3002\u786e\u4fdd\u8fdb\u5c55\u7f13\u6162\u4e14\u53ef\u63a7\uff0c\u4ee5\u9632\u6b62\u8fc7\u5ea6\u8bad\u7ec3\u548c\u53d7\u4f24\u3002<\/p>\r\n\r\n\r\n\r\n<h2 id=\"optimizing-rest-pause-training-with-spleeft\" class=\"wp-block-heading\">\u4f7f\u7528 Spleeft \u4f18\u5316\u4f11\u606f\u6682\u505c\u8bad\u7ec3<\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"768\" class=\"wp-image-7498\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/Diseno-sin-titulo-33.png\" alt=\"\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u3001\u529b\u91cf\u8bad\u7ec3\u3001\u808c\u8089\u751f\u957f\u3001\u808c\u8089\u80a5\u5927\u3001\u9ad8\u7ea7\u8bad\u7ec3\u6280\u5de7\u3001\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u3001VBT\u3001\u6760\u94c3\u7ec3\u4e60\u3001Spleeft \u5e94\u7528\u7a0b\u5e8f\u3001\u5b9e\u65f6\u53cd\u9988\u3001\u8d1f\u8377\u901f\u5ea6\u6982\u51b5\u3001\u6027\u80fd\u4f18\u5316\u3001\u529b\u91cf\u589e\u76ca\u3001\u808c\u8089\u80a5\u5927\u3001\u8bad\u7ec3\u5f3a\u5ea6\u3001\u8bad\u7ec3\u6548\u7387\u3001\u4f11\u606f\u95f4\u9694\u3001\u901f\u5ea6\u635f\u5931\u767e\u5206\u6bd4\u3001\u4e3e\u91cd\u6280\u5de7\u3001\u953b\u70bc\u6062\u590d\u3001\u5065\u8eab\u76ee\u6807\u3001\u5065\u8eab\u623f\u953b\u70bc\u3001\u8bad\u7ec3\u8fdb\u5c55\u3001\u953b\u70bc\u8868\u73b0\u3001\u8bad\u7ec3\u6307\u6807\u3001\u953b\u70bc\u5b9a\u5236\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/Diseno-sin-titulo-33.png 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/Diseno-sin-titulo-33-300x225.png 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/Diseno-sin-titulo-33-768x576.png 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/Diseno-sin-titulo-33-16x12.png 16w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<p>\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u672c\u8eab\u5c31\u5f88\u6709\u6548\uff0c\u4f46\u5f53\u4e0e Spleeft \u5e94\u7528\u7a0b\u5e8f\u7684\u9ad8\u7ea7\u529f\u80fd\u76f8\u7ed3\u5408\u65f6\uff0c\u5b83\u5c31\u6210\u4e3a\u4f18\u5316\u60a8\u7684\u8868\u73b0\u548c\u7ed3\u679c\u7684\u771f\u6b63\u5f3a\u5927\u7684\u5de5\u5177\u3002<\/p>\r\n\r\n\r\n\r\n<h3 id=\"velocity-based-training-and-its-benefits\" class=\"wp-block-heading\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u53ca\u5176\u76ca\u5904<\/h3>\r\n\r\n\r\n\r\n<p><a title=\"\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\" href=\"https:\/\/spleeft.app\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/\">\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3<\/a> (VBT) \u662f\u4e00\u79cd\u4f7f\u7528\u4e3e\u91cd\u901f\u5ea6\u4f5c\u4e3a\u5173\u952e\u6307\u6807\u6765\u6307\u5bfc\u8bad\u7ec3\u51b3\u7b56\u7684\u65b9\u6cd5\u3002Spleeft \u7684\u5b9e\u65f6\u901f\u5ea6\u8ddf\u8e2a\u529f\u80fd\u53ef\u4e3a\u60a8\u63d0\u4f9b\u6709\u5173\u4e3e\u91cd\u8868\u73b0\u7684\u5b9d\u8d35\u89c1\u89e3\uff0c\u8ba9\u60a8\u53ef\u4ee5\u968f\u65f6\u8c03\u6574\u8bad\u7ec3\u4ee5\u83b7\u5f97\u6700\u4f73\u6548\u679c\u3002<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>\u5b9e\u65f6\u53cd\u9988<\/strong>\uff1aSpleeft \u8ddf\u8e2a\u6bcf\u6b21\u91cd\u590d\u8fc7\u7a0b\u4e2d\u7684\u6760\u94c3\u901f\u5ea6\uff0c\u63d0\u4f9b\u5373\u65f6\u53cd\u9988\u3002\u8fd9\u5728\u4f11\u606f-\u6682\u505c\u7ec4\u5408\u4e2d\u7279\u522b\u6709\u7528\uff0c\u56e0\u4e3a\u4fdd\u6301\u5f3a\u5ea6\u81f3\u5173\u91cd\u8981\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u5ba2\u89c2\u6d4b\u91cf<\/strong>\uff1a\u901a\u8fc7\u8ddf\u8e2a\u60a8\u7684\u4e3e\u91cd\u901f\u5ea6\uff0c\u60a8\u53ef\u4ee5\u5ba2\u89c2\u5730\u8861\u91cf\u60a8\u7684\u75b2\u52b3\u7a0b\u5ea6\uff0c\u5e76\u786e\u4fdd\u60a8\u4ee5\u9002\u5408\u60a8\u7684\u76ee\u6807\u7684\u5f3a\u5ea6\u8fdb\u884c\u8bad\u7ec3\u3002<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h3 id=\"monitoring-fatigue-and-performance\" class=\"wp-block-heading\">\u76d1\u6d4b\u75b2\u52b3\u548c\u8868\u73b0<\/h3>\r\n\r\n\r\n\r\n<p>\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u7684\u6311\u6218\u4e4b\u4e00\u662f\u7ba1\u7406\u75b2\u52b3\uff0c\u540c\u65f6\u786e\u4fdd\u6bcf\u4e2a\u5c0f\u7ec4\u90fd\u5c3d\u6700\u5927\u52aa\u529b\u5b8c\u6210\u3002\u5728\u8fd9\u65b9\u9762\uff0cSpleeft \u7684\u901f\u5ea6\u635f\u5931\u767e\u5206\u6bd4\u529f\u80fd\u975e\u5e38\u6709\u7528\u3002<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>\u8ffd\u8e2a\u75b2\u52b3<\/strong>\uff1aSpleeft \u53ef\u8ba9\u60a8\u76d1\u63a7\u4e00\u7ec4\u52a8\u4f5c\u4e2d\u7b2c\u4e00\u6b21\u548c\u6700\u540e\u4e00\u6b21\u91cd\u590d\u4e4b\u95f4\u7684\u901f\u5ea6\u635f\u5931\u3002\u901f\u5ea6\u4e0b\u964d\u8868\u793a\u75b2\u52b3\u611f\u589e\u52a0\uff0c\u8fd9\u53ef\u6307\u5bfc\u60a8\u51b3\u5b9a\u7ed3\u675f\u8be5\u7ec4\u52a8\u4f5c\u6216\u4f11\u606f\u66f4\u957f\u65f6\u95f4\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u6027\u80fd\u4f18\u5316<\/strong>\uff1a\u4e3a\u83b7\u5f97\u6700\u4f73\u8868\u73b0\uff0c\u5efa\u8bae\u8bbe\u7f6e\u901f\u5ea6\u635f\u5931\u9608\u503c\u3002\u4f8b\u5982\uff0c20% \u7684\u901f\u5ea6\u635f\u5931\u662f\u529b\u91cf\u8bad\u7ec3\u7684\u7406\u60f3\u9009\u62e9\uff0c\u53ef\u786e\u4fdd\u60a8\u5728\u6574\u4e2a\u8bad\u7ec3\u8fc7\u7a0b\u4e2d\u4fdd\u6301\u9ad8\u5f3a\u5ea6\u3002\u5bf9\u4e8e\u808c\u8089\u80a5\u5927\uff0c\u66f4\u9ad8\u7684\u9608\u503c\uff08\u7ea6 40% \u6216\u66f4\u9ad8\uff09\u662f\u6709\u76ca\u7684\uff0c\u56e0\u4e3a\u5b83\u4f1a\u4f7f\u808c\u8089\u66f4\u63a5\u8fd1\u8870\u7aed\uff0c\u4ece\u800c\u5b9e\u73b0\u6700\u5927\u7a0b\u5ea6\u7684\u589e\u957f\u3002<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h3 id=\"customizing-rest-intervals\" class=\"wp-block-heading\">\u81ea\u5b9a\u4e49\u4f11\u606f\u95f4\u9694<\/h3>\r\n\r\n\r\n\r\n<p>Spleeft \u53ef\u8ba9\u60a8\u6839\u636e\u901f\u5ea6\u6307\u6807\u81ea\u5b9a\u4e49\u4f11\u606f\u95f4\u9694\u3002\u5982\u679c\u60a8\u7684\u76ee\u6807\u662f\u6700\u5927\u9650\u5ea6\u5730\u63d0\u9ad8\u529b\u91cf\uff0c\u60a8\u53ef\u4ee5\u8c03\u6574\u4f11\u606f\u65f6\u95f4\uff0c\u4ee5\u786e\u4fdd\u5728\u91cd\u590d\u8fc7\u7a0b\u4e2d\u4fdd\u6301\u4e00\u81f4\u7684\u901f\u5ea6\u3002\u5bf9\u4e8e\u80a5\u5927\uff0c\u8f83\u77ed\u7684\u4f11\u606f\u65f6\u95f4\u52a0\u4e0a\u8f83\u9ad8\u7684\u901f\u5ea6\u635f\u5931\u767e\u5206\u6bd4\u53ef\u4ee5\u4ea7\u751f\u808c\u8089\u751f\u957f\u6240\u9700\u7684\u4ee3\u8c22\u538b\u529b\u3002<\/p>\r\n\r\n\r\n\r\n<h2 id=\"setting-velocity-loss-percentages\" class=\"wp-block-heading\">\u8bbe\u7f6e\u901f\u5ea6\u635f\u5931\u767e\u5206\u6bd4<\/h2>\r\n\r\n\r\n\r\n<p>Spleeft \u5e94\u7528\u7a0b\u5e8f\u80fd\u591f\u8ddf\u8e2a\u548c\u8bbe\u7f6e\u901f\u5ea6\u635f\u5931\u767e\u5206\u6bd4\uff0c\u8fd9\u5bf9\u4e8e\u90a3\u4e9b\u5e0c\u671b\u5fae\u8c03\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u7684\u4eba\u6765\u8bf4\u662f\u4e00\u4e2a\u6539\u53d8\u6e38\u620f\u89c4\u5219\u7684\u529f\u80fd\uff1a<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>20% \u901f\u5ea6\u635f\u5931<\/strong>\uff1a\u975e\u5e38\u9002\u5408\u6ce8\u91cd\u8868\u73b0\u7684\u8bad\u7ec3\u3002\u901a\u8fc7\u5c06\u9608\u503c\u8bbe\u7f6e\u4e3a 20%\uff0c\u60a8\u53ef\u4ee5\u786e\u4fdd\u6bcf\u6b21\u91cd\u590d\u90fd\u4ee5\u6700\u5927\u7684\u610f\u56fe\u8fdb\u884c\uff0c\u4fdd\u6301\u9ad8\u6c34\u5e73\u7684\u529b\u91cf\u548c\u5f3a\u5ea6\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>40% \u901f\u5ea6\u635f\u5931<\/strong>\uff1a\u975e\u5e38\u9002\u5408\u808c\u8089\u80a5\u5927\u3002\u901f\u5ea6\u635f\u5931 40% \u8868\u793a\u60a8\u6b63\u5728\u5c06\u808c\u8089\u63a8\u5411\u6781\u9650\uff0c\u4ece\u800c\u4ea7\u751f\u808c\u8089\u751f\u957f\u6240\u9700\u7684\u673a\u68b0\u5f20\u529b\u548c\u4ee3\u8c22\u538b\u529b\u3002<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>\u901a\u8fc7\u6839\u636e\u60a8\u7684\u8bad\u7ec3\u76ee\u6807\u8c03\u6574\u8fd9\u4e9b\u9608\u503c\uff0c\u60a8\u53ef\u4ee5\u786e\u4fdd\u6bcf\u7ec4\u8bad\u7ec3\u90fd\u9488\u5bf9\u60a8\u60f3\u8981\u7684\u7ed3\u679c\u8fdb\u884c\u4e86\u4f18\u5316\u3002<\/p>\r\n\r\n\r\n\r\n<h2 id=\"the-science-behind-rest-pause-and-velocity-based-training\" class=\"wp-block-heading\">\u4f11\u606f-\u6682\u505c\u548c\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u80cc\u540e\u7684\u79d1\u5b66<\/h2>\r\n\r\n\r\n\r\n<p>\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u548c VBT 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id=\"how-spleeft-enhances-your-strength-training\" class=\"wp-block-heading\">Spleeft \u5982\u4f55\u589e\u5f3a\u4f60\u7684\u529b\u91cf\u8bad\u7ec3<\/h2>\r\n\r\n\r\n\r\n<p><a title=\"\u65af\u666e\u83b1\u592b\u7279\" href=\"https:\/\/spleeft.app\/\" target=\"_blank\" rel=\"noopener\" data-type=\"URL\" data-id=\"https:\/\/spleeft.app\/\">\u65af\u666e\u83b1\u592b\u7279<\/a> \u4e0d\u4ec5\u4ec5\u662f\u4e00\u4e2a\u8bad\u7ec3\u5e94\u7528\u7a0b\u5e8f\uff1b\u5b83\u662f\u4e00\u4e2a\u7efc\u5408\u5de5\u5177\uff0c\u65e8\u5728\u589e\u5f3a\u60a8\u65e5\u5e38\u953b\u70bc\u7684\u5404\u4e2a\u65b9\u9762\uff1a<\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li><strong>\u5b9e\u65f6\u53cd\u9988<\/strong>\uff1a\u7acb\u5373\u67e5\u770b\u60a8\u79fb\u52a8\u6760\u94c3\u7684\u901f\u5ea6\uff0c\u5e76\u5b9e\u65f6\u8c03\u6574\u60a8\u7684\u6280\u672f\u6216\u8d1f\u8377\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u53ef\u5b9a\u5236\u6307\u6807<\/strong>\uff1a\u5173\u6ce8\u5bf9\u60a8\u6765\u8bf4\u6700\u91cd\u8981\u7684\u6307\u6807\uff0c\u65e0\u8bba\u662f\u901f\u5ea6\u635f\u5931\u3001\u5cf0\u503c\u901f\u5ea6\u8fd8\u662f\u5f20\u529b\u65f6\u95f4\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u8d1f\u8f7d\u901f\u5ea6\u66f2\u7ebf<\/strong>\uff1a\u4f7f\u7528 Spleeft \u7684\u8d1f\u8377\u901f\u5ea6\u66f2\u7ebf\u6765\u4f30\u7b97\u60a8\u7684 1RM\uff0c\u8ba9\u60a8\u53ef\u4ee5\u52a8\u6001\u8c03\u6574\u8bad\u7ec3\u8d1f\u8377\u4ee5\u5b9e\u73b0\u6700\u9ad8\u6548\u7387\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u7ee9\u6548\u8ffd\u8e2a<\/strong>\uff1a\u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb\uff0cSpleeft \u53ef\u5e2e\u52a9\u60a8\u8ddf\u8e2a\u8fdb\u5ea6\uff0c\u663e\u793a\u60a8\u7684\u8868\u73b0\u8d8b\u52bf\u5e76\u7a81\u51fa\u663e\u793a\u9700\u8981\u6539\u8fdb\u7684\u9886\u57df\u3002<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<h2 id=\"practical-tips-for-rest-pause-training\" class=\"wp-block-heading\">\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u7684\u5b9e\u7528\u6280\u5de7<\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" class=\"wp-image-7496\" src=\"http:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-703014-2-1024x683.jpg\" alt=\"\u4f11\u606f\u6682\u505c\u8bad\u7ec3\u3001\u529b\u91cf\u8bad\u7ec3\u3001\u808c\u8089\u751f\u957f\u3001\u808c\u8089\u80a5\u5927\u3001\u9ad8\u7ea7\u8bad\u7ec3\u6280\u5de7\u3001\u57fa\u4e8e\u901f\u5ea6\u7684\u8bad\u7ec3\u3001VBT\u3001\u6760\u94c3\u7ec3\u4e60\u3001Spleeft \u5e94\u7528\u7a0b\u5e8f\u3001\u5b9e\u65f6\u53cd\u9988\u3001\u8d1f\u8377\u901f\u5ea6\u6982\u51b5\u3001\u6027\u80fd\u4f18\u5316\u3001\u529b\u91cf\u589e\u76ca\u3001\u808c\u8089\u80a5\u5927\u3001\u8bad\u7ec3\u5f3a\u5ea6\u3001\u8bad\u7ec3\u6548\u7387\u3001\u4f11\u606f\u95f4\u9694\u3001\u901f\u5ea6\u635f\u5931\u767e\u5206\u6bd4\u3001\u4e3e\u91cd\u6280\u5de7\u3001\u953b\u70bc\u6062\u590d\u3001\u5065\u8eab\u76ee\u6807\u3001\u5065\u8eab\u623f\u953b\u70bc\u3001\u8bad\u7ec3\u8fdb\u5c55\u3001\u953b\u70bc\u8868\u73b0\u3001\u8bad\u7ec3\u6307\u6807\u3001\u953b\u70bc\u5b9a\u5236\" title=\"\" srcset=\"https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-703014-2-1024x683.jpg 1024w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-703014-2-300x200.jpg 300w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-703014-2-768x512.jpg 768w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-703014-2-1536x1024.jpg 1536w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-703014-2-2048x1365.jpg 2048w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-703014-2-18x12.jpg 18w, https:\/\/spleeft.app\/wp-content\/uploads\/2024\/08\/pexels-victorfreitas-703014-2-2000x1333.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li><strong>\u8c28\u614e\u5730\u5f00\u59cb<\/strong>\uff1a\u5982\u679c\u60a8\u662f\u4f11\u606f-\u6682\u505c\u8bad\u7ec3\u7684\u65b0\u624b\uff0c\u8bf7\u4ece\u8f83\u8f7b\u7684\u91cd\u91cf\u548c\u8f83\u77ed\u7684\u4f11\u606f\u95f4\u9694\u5f00\u59cb\u3002\u968f\u7740\u60a8\u5bf9\u8be5\u6280\u672f\u8d8a\u6765\u8d8a\u719f\u6089\uff0c\u9010\u6e10\u589e\u52a0\u8d1f\u8377\u548c\u4f11\u606f\u65f6\u95f4\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u6ce8\u91cd\u5f62\u5f0f<\/strong>\uff1a\u6b63\u786e\u7684\u59ff\u52bf\u81f3\u5173\u91cd\u8981\uff0c\u5c24\u5176\u662f\u5728\u8bad\u7ec3\u63a5\u8fd1\u529b\u7aed\u65f6\u3002\u786e\u4fdd\u6bcf\u6b21\u91cd\u590d\u90fd\u4ee5\u5b8c\u7f8e\u7684\u6280\u5de7\u8fdb\u884c\uff0c\u4ee5\u907f\u514d\u53d7\u4f24\u3002<\/li>\r\n\r\n\r\n\r\n<li><strong>\u76d1\u63a7\u4f60\u7684\u8fdb\u5ea6<\/strong>\uff1a\u4f7f\u7528 Spleeft 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