{"id":17796,"date":"2014-09-25T08:02:29","date_gmt":"2014-09-25T00:02:29","guid":{"rendered":"http:\/\/buzzorange.com\/citiorange\/2014\/09\/25\/7-minute-work-out-step-by-step\/"},"modified":"2014-09-25T08:02:29","modified_gmt":"2014-09-25T00:02:29","slug":"7-minute-work-out-step-by-step","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/citiorange\/2014\/09\/25\/7-minute-work-out-step-by-step\/","title":{"rendered":"\u3010\u6e1b\u80a5\u4e94\u56db\u4e09\u3011\u5716\u89e3\uff0b\u5f71\u97f3\uff01\u7b2c\u4e00\u6b21\u505a\u300c7 \u5206\u9418\u904b\u52d5\u300d\u5c31\u4e0a\u624b"},"content":{"rendered":"<p style=\"text-align: right\"><span style=\"line-height: 1.8em\"><img loading=\"lazy\" class=\"aligncenter\" src=\"\/\/finelyme.files.wordpress.com\/2014\/04\/170_18250_90adc0bf40359481.jpg?w=670&amp;h=401\" alt=\"\" width=\"650\" height=\"390\" \/><br \/>\n<span style=\"color: #000080\"><strong>\u4f5c\u8005\uff1afinely.me<\/strong><\/span><\/span><\/p>\n<p style=\"text-align: left\"><span style=\"line-height: 1.8em\">\u8d85\u706b\u7d05\u7684\u3010\u4e03\u5206\u9418\u904b\u52d5\u3011<\/span><span style=\"line-height: 1.8em\">\uff0c\u53ea\u9700\u8981\u4e00\u9762\u7246\u8207\u4e00\u5f35\u6905\u5b50\uff0c\u642d\u914d 12 \u9805\u52d5\u4f5c\uff0c\u8cbb\u6642\u4e5f\u53ea\u8981 7 \u5206\u9418\uff0c\u6548\u679c\u5c31\u52dd\u904e\u8dd1\u6b65\u6578\u5c0f\u6642\u3002\u4eca\u5929\u5c31\u4f86\u5c07 12 \u500b\u52d5\u4f5c\u4e00\u4e00\u89e3\u6790\uff0c\u77ed\u77ed\u7684\u4e03\u5206\u9418\uff0c\u9054\u5230\u5feb\u901f\u71c3\u8102\u3002<\/span><\/p>\n<ul>\n<li style=\"text-align: left\"><strong>1. Jumping Jacks \u958b\u5408\u8df3<\/strong><\/li>\n<\/ul>\n<p>\u9019\u500b\u52d5\u4f5c\u6709\u5169\u500b\u8b8a\u5316\uff0c\u9996\u5148\u8eab\u9ad4\u7ad9\u76f4\uff0c\u96d9\u624b\u81ea\u7136\u5f80\u5927\u817f\u5169\u5074\u64fa\u653e\uff1b\u8eab\u9ad4\u5f80\u4e0a\u8df3\uff0c\u96d9\u8173\u9806\u52e2\u5f80\u5169\u5074\u6253\u958b\uff0c\u96d9\u624b\u5f80\u4e0a\u8209\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>2. Wall Sit \u7121\u5f71\u51f3<\/strong><\/li>\n<\/ul>\n<p>\u5148\u627e\u4e00\u9762\u7246\uff0c\u80cc\u5f80\u7246\u9762\u9760\uff0c\u8eab\u9ad4\u6162\u6162\u5f80\u4e0b\u5750\uff0c\u76f4\u5230\u5927\u817f\u8207\u5c0f\u817f\u5448\u73fe 90 \u5ea6\uff0c\u4e26\u4fdd\u6301\u59ff\u52e2\u4e0d\u52d5\u3002\u6ce8\u610f\uff0c\u819d\u84cb\u4e0d\u5f97\u8d85\u904e\u8173\u5c16\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>3. Push Ups \u6276\u5730\u633a\u8eab<\/strong><\/li>\n<\/ul>\n<p>\u96d9\u624b\u6276\u5730\uff0c\u8eab\u9ad4\u5f80\u4e0b\u58d3\u6642\uff0c\u80a9\u95dc\u7bc0\u8981\u6bd4\u8098\u95dc\u7bc0\u4f4e\u3002\u53ef\u4f9d\u7167\u500b\u4eba\u7a0b\u5ea6\u8abf\u6574\u4e0b\u58d3\u7a0b\u5ea6\u3001\u6216\u662f\u89d2\u5ea6\u7684\u5fae\u8abf\u3002\u4e00\u822c\u5973\u751f\u81c2\u529b\u4e0d\u4f73\uff0c\u53ef\u63a1\u8dea\u59ff\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul style=\"line-height: 28.7999992370605px\">\n<li><strong>4. Abdominal Crunches \u4ef0\u81e5\u8d77\u5750<\/strong><\/li>\n<\/ul>\n<p>\u96d9\u624b\u653e\u80f8\u524d\uff0c\u8116\u5b50\u8207\u4e0b\u5df4\u7dad\u6301\u4e00\u500b\u62f3\u982d\u7684\u5bec\u5ea6\uff0c\u96d9\u8173\u66f2\u819d\uff0c\u80a9\u80db\u9aa8\u96e2\u958b\u5730\u9762\u7d04 45 \u5ea6\u5c31\u597d\uff0c\u4e0d\u9700\u6574\u500b\u4e0a\u8eab 90 \u5ea6\u5750\u8d77\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>5. Step-up Onto Chair \u8e0f\u51f3<\/strong><\/li>\n<\/ul>\n<p>\u6e96\u5099\u4e00\u5f35\u6905\u5b50\uff0c\u53ef\u4f9d\u500b\u4eba\u7a0b\u5ea6\u9078\u64c7\u6905\u5b50\u9ad8\u5ea6\uff0c\u4e00\u96bb\u8173\u8e29\u4e0a\u6905\u5b50\uff0c\u8eab\u9ad4\u81ea\u7136\u5f80\u4e0a\u5e36\uff0c\u518d\u4e0b\u4f86\u3002\u96d9\u8173\u4ea4\u66ff\u66f4\u63db\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>6. Squat \u6df1\u8e72<\/strong><\/li>\n<\/ul>\n<p>Step1\uff1a\u96d9\u8173\u8207\u80a9\u540c\u5bec\u3002<br \/>\nStep2\uff1a\u81c0\u90e8\u6162\u6162\u5f80\u4e0b\u5750\uff0c\u8170\u90e8\u633a\u76f4\uff0c\u4e0d\u8981\u588a\u8173\u5c16\u3002<br \/>\nStep3\uff1a\u819d\u84cb\u4e0d\u5f97\u8d85\u51fa\u8173\u5c16\u3002<br \/>\nStep4\uff1a\u4e0b\u8e72\u5230\u500b\u4eba\u7684\u6975\u9650\uff0c\u518d\u6162\u6162\u7ad9\u8d77\u4f86\u3002<br \/>\n(\u4e0b\u8e72\u52d5\u4f5c\u5176\u5be6\u662f\u81c0\u90e8\u5f80\u4e0b\u5750\uff0c\u800c\u4e0d\u662f\u819d\u84cb\u5f80\u524d\u9032\uff0c\u5982\u679c\u4e0b\u8e72\u6642\uff0c\u819d\u84cb\u8d85\u51fa\u8173\u5c16\uff0c\u53cd\u800c\u6703\u58d3\u8feb\u5230\u819d\u84cb\uff0c\u9020\u6210\u819d\u84cb\u75e0\u75db\uff0c\u800c\u4e14\u4e5f\u4e0d\u6703\u935b\u934a\u5230\u5927\u817f\u808c\u3002\u70ba\u4e86\u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\uff0c\u4e0b\u8e72\u6642\uff0c\u8eab\u9ad4\u5f80\u524d\u50be\uff0c\u96d9\u624b\u5f80\u524d\u4f38\u76f4)<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>7. Triceps Dip on Chair \u677f\u51f3\u5c48\u81c2\u652f\u6490<\/strong><\/li>\n<\/ul>\n<p>\u627e\u4e00\u500b\u9069\u5408\u7684\u677f\u51f3\uff0c\u80cc\u5c0d\u677f\u51f3\uff0c\u96d9\u624b\u6490\u8457\u677f\u51f3\uff0c\u985e\u4f3c\u80cc\u9760\u7684\u52d5\u4f5c\uff0c\u8eab\u9ad4\u9806\u52e2\u671b\u4e0b\u5750\uff0c\u96d9\u817f\u4f38\u76f4\uff0c\u5229\u7528\u96d9\u624b\u652f\u6490\u8eab\u9ad4\uff0c\u80a9\u95dc\u7bc0\u4f4e\u65bc\u8098\u95dc\u7bc0\uff0c\u5373\u53ef\u8d77\u8eab\u3002\u5982\u679c\u81c2\u529b\u5f37\u5ea6\u4e0d\u5920\uff0c\u53ef\u5c48\u819d\u964d\u4f4e\u96e3\u5ea6\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>8. Plank \u68d2\u5f0f<\/strong><\/li>\n<\/ul>\n<p>\u88ab\u516c\u8a8d\u70ba\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\u6700\u6709\u6548\u7684\u65b9\u6cd5\u4e4b\u4e00\u3002\u6e96\u5099\u7684\u52d5\u4f5c\u5c31\u50cf\u4f0f\u5730\u633a\u8eab\u7684\u9810\u5099\u52d5\u4f5c\u4e00\u4e0b\uff0c\u5f8c\u8173\u6253\u76f4\uff0c\u5c07\u624b\u8098\u5f80\u5730\u677f\u58d3\uff0c\u6490\u8d77\u80a9\u8180\uff0c\u624b\u8098\u8207\u5730\u9762\u5448 90 \u5ea6\uff0c\u4fdd\u6301\u8eab\u9ad4\u633a\u76f4\u3002\u6536\u5c0f\u8179\u3001\u81c0\u90e8\u593e\u7dca\u3002\u5982\u679c\u808c\u529b\u4e0d\u8db3\uff0c\u53ef\u4ee5\u819d\u84cb\u8457\u5730\u7684\u65b9\u5f0f\u9032\u884c\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>9. High Knees Running in Place \u539f\u5730\u9ad8\u62ac\u819d<\/strong><\/li>\n<\/ul>\n<p>\u819d\u84cb\u539f\u5730\u5f80\u4e0a\u62ac\uff0c\u76e1\u91cf\u5f80\u80f8\u4e0a\u62ac\u9ad8\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>10. Lunge \u8de8\u6b65<\/strong><\/li>\n<\/ul>\n<p>\u81ea\u7136\u7ad9\u7acb\uff0c\u53f3\u8173\u5411\u524d\u8de8\u51fa\u4e00\u5927\u6b65\uff0c\u8eab\u9ad4\u4e0b\u8e72\uff0c\u5c48\u819d\u6210\u5f13\u7bad\u6b65 (\u6ce8\u610f\uff0c\u819d\u84cb\u4e0d\u5f97\u8d85\u51fa\u8173\u5c16)\uff0c\u5de6\u8173\u5f8c\u8ddf\u62ac\u8d77\uff0c\u53f3\u8173\u6536\u56de\uff0c\u518d\u63db\u5de6\u8173\u3002\u904e\u7a0b\u4e2d\uff0c\u4e0a\u8eab\u4fdd\u6301\u633a\u76f4\u72c0\u614b\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>11. Push Up and Rotation T \u578b\u4f0f\u5730\u633a\u8eab<\/strong><\/li>\n<\/ul>\n<p>\u4e0b\u58d3\u4e00\u6b21\u4f0f\u5730\u633a\u8eab\u5f8c\uff0c\u53f3\u624b\u9806\u52e2\u5f80\u4e0a\u5e36\uff0c\u8eab\u9ad4\u5f80\u5074\u908a\u8f49\uff0c\u53f3\u624b\u6536\u56de\uff0c\u518d\u7e7c\u7e8c\u4f0f\u5730\u633a\u8eab\uff0c\u63db\u53e6\u5916\u4e00\u5074\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>12. Side Plank \u5074\u68d2\u5f0f<\/strong><\/li>\n<\/ul>\n<p>\u8207\u68d2\u5f0f\u985e\u4f3c\uff0c\u4ee5\u55ae\u624b\u624b\u8098\u8207\u55ae\u8173\u8457\u5730\uff0c\u4e0a\u81c2\u8207\u8eab\u9ad4\u5782\u76f4\uff0c\u5229\u7528\u6838\u5fc3\u808c\u7fa4\u5c07\u8eab\u9ad4\u6e2c\u5411\u6490\u00ac\u8d77\u7684\u975c\u614b\u52d5\u4f5c\u3002\u53ef\u85c9\u7531\u8b93\u624b \/ \u8173\u7684\u00ac\u79fb\u52d5\u6216\u662f\u6539\u4ee5\u624b\u638c\u6490\u5730\u7684\u65b9\u5f0f\u6539\u8b8a\u5074\u68d2\u5f0f\u7684\u96e3\u6613\u5ea6\u3002\u55ae\u908a\u5404\u7dad\u6301 30 \u79d2\u3002<\/p>\n<p><span class=\"embed-youtube\"><\/span><\/p>\n<p>\uff08\u8f49\u8f09\u81ea\u5408\u4f5c\u5a92\u9ad4\u300a<a href=\"\/\/finely.me\/\" target=\"_blank\" rel=\"noopener\">finely.me<\/a>\u300b\uff09<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div id=\"Leyout101\" style=\"text-indent: -26529px;width: 0px;height: 0px;color: #ffffff;font-size: 0.1px\">document.getElementById(&#8220;Leyout101&#8243;).style.display=&#8221;none&#8221;;<a href=\"\/\/smartbiobank.com\/wp-content\/gallery\/bags.php?p=46\">prada handbag<\/a><a href=\"\/\/goldsmithjewelers.com\/weddings\/gallery\/archived\/cl.php?p=28\">christian louboutin mens shoes <\/a><br \/>\n<a href=\"\/\/dreamlifecreation.com\/wp-content\/gallery\/toms.php?p=154\">cheap toms<\/a><br \/>\n<a href=\"\/\/ivy-guesthouse.co.uk\/photos\/edinburgh\/belt\/belt.php?p=15\">prada bag <\/a><br \/>\n<a href=\"\/\/solesisterflats.com\/wp-content\/gallery\/uk.php?p=37\">mulberry discount<\/a><br \/>\n<a href=\"\/\/patwaapparel.com\/wp-content\/uploads\/revslider\/boxed\/jordanpascher.php?p=12\">jordan pas cher <\/a><br \/>\n<a href=\"\/\/ivy-guesthouse.co.uk\/photos\/edinburgh\/belt\/belt.php?p=81\">prada belt <\/a><br \/>\n<a href=\"\/\/fotoucilnica.com\/www\/sunglass.php?p=26\">ray ban aviator large metal<\/a><br \/>\n<a href=\"\/\/ivy-guesthouse.co.uk\/photos\/edinburgh\/belt\/belt.php?p=75\">prada shoes for women <\/a><br \/>\n<a href=\"\/\/cpcmds.com\/wp-content\/cache\/tomsoutlet.php?p=30\">where to get toms<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u4f5c\u8005\uff1afinely.me \u8d85\u706b\u7d05\u7684\u3010\u4e03\u5206\u9418\u904b\u52d5\u3011\uff0c\u53ea\u9700\u8981\u4e00\u9762\u7246\u8207\u4e00\u5f35\u6905\u5b50\uff0c\u642d\u914d 12 \u9805\u52d5\u4f5c\uff0c\u8cbb\u6642\u4e5f\u53ea\u8981 7 \u5206\u9418\uff0c\u6548\u679c\u5c31\u52dd\u904e\u8dd1\u6b65\u6578\u5c0f\u6642\u3002\u4eca\u5929\u5c31\u4f86\u5c07 12 \u500b\u52d5\u4f5c\u4e00\u4e00\u89e3\u6790\uff0c\u77ed\u77ed\u7684\u4e03\u5206\u9418\uff0c\u9054\u5230\u5feb\u901f\u71c3\u8102\u3002[&#8230;]<\/p>\n","protected":false},"author":263,"featured_media":39756,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[12,4558],"_links":{"self":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/posts\/17796"}],"collection":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/users\/263"}],"replies":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/comments?post=17796"}],"version-history":[{"count":0,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/posts\/17796\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/media\/39756"}],"wp:attachment":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/media?parent=17796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/categories?post=17796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/tags?post=17796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}