{"id":16737,"date":"2021-05-03T10:11:35","date_gmt":"2021-05-03T02:11:35","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/2021\/05\/03\/exercise-knee-hurts\/"},"modified":"2021-06-16T09:55:23","modified_gmt":"2021-06-16T01:55:23","slug":"exercise-knee-hurts","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2021\/05\/03\/exercise-knee-hurts\/","title":{"rendered":"\u3010\u6162\u8dd1\u819d\u84cb\u6703\u75db\u600e\u9ebc\u8fa6\uff1f\u3011\u5716\u89e3\u8a13\u7df4\u817f\u90e8\u300c3\u7d44\u52d5\u4f5c\u300d\uff0c\u5f37\u5316\u4fdd\u8b77\u819d\u84cb\u7684\u808c\u8089"},"content":{"rendered":"<div id=\"attachment_197465\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-197465\" class=\"size-medium wp-image-197465\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/04\/pexels-ketut-subiyanto-4429096-1-600x315.jpg\" alt=\"\" width=\"600\" height=\"315\" \/><p id=\"caption-attachment-197465\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/4429096\/\">pexels<\/a><\/p><\/div>\n<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba\u00a0\u3008<a href=\"https:\/\/heho.com.tw\/archives\/165656\">\u8dd1\u6b65\u819d\u84cb\u75db\u600e\u9ebc\u8fa6\uff1f\u8a13\u7df4 2 \u817f\u90e8\u808c\u8089\u4f86\u6539\u5584<\/a>\u3009\uff09<\/p>\n<blockquote><p>\u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011<\/p>\n<p>\u8fd1\u5e74\u4f86\u904b\u52d5\u98a8\u76db\u884c\uff0c\u7121\u8ad6\u662f\u6162\u8dd1\u3001\u8def\u8dd1\u6216\u662f\u99ac\u62c9\u677e\uff0c\u53ea\u8981\u7a7f\u4e0a\u8dd1\u978b\u8de8\u51fa\u6b65\u4f10\u5c31\u80fd\u7d13\u89e3\u8eab\u5fc3\u3001\u7dad\u6301\u5065\u5eb7\u3002\u4e0d\u904e\u82e5\u662f\u8dd1\u6b65\u524d\u7684\u8a13\u7df4\u4e0d\u8db3\u6216\u662f\u932f\u8aa4\u7684\u8dd1\u6b65\u59ff\u52e2\uff0c\u5e38\u5e38\u6703\u5c0e\u81f4\u819d\u84cb\u75bc\u75db\uff0c\u8b93\u4e0d\u5c11\u4eba\u5c0d\u65bc\u8dd1\u6b65\u7522\u751f\u6050\u61fc\u3002\u5176\u5be6\u53ea\u8981\u7528\u5c0d\u808c\u8089\uff0c\u8dd1\u6b65\u4e26\u4e0d\u6703\u50b7\u819d\u84cb\u3002<\/p>\n<p>\uff08\u8cac\u4efb\u7de8\u8f2f\uff1a\u6797\u8559\uff09<\/p><\/blockquote>\n<p style=\"text-align: right;\">\u6587\uff0f\u838a\u7b71\u5f64\u3001 \u5716\uff0f\u8607\u923a\u5a77<\/p>\n<p>\u5929\u6c23\u9010\u6f38\u8b8a\u6696\uff0c\u8a31\u591a\u4eba\u958b\u59cb\u6062\u5fa9\u51fa\u9580\u904b\u52d5\u7684\u7fd2\u6163\uff0c\u5176\u4e2d\u8dd1\u6b65\u662f\u6700\u65b9\u4fbf\u4e5f\u6700\u591a\u4eba\u9078\u64c7\u7684\u904b\u52d5\uff0c\u4e0d\u904e\uff0c\u8dd1\u6b65\u96d6\u7136\u65b9\u4fbf\uff0c\u8a31\u591a\u8dd1\u8005\u7d93\u5e38\u6703\u9047\u5230\u8dd1\u4e00\u8dd1\u819d\u84cb\u75db\u7684\u554f\u984c\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f<\/p>\n<h2>\u70ba\u4ec0\u9ebc\u8dd1\u6b65\u6703\u819d\u84cb\u75db\uff1f<\/h2>\n<p>\u4ee5\u4e0a\u73ed\u65cf\u4f86\u8aaa\uff0c\u56e0\u70ba\u9577\u671f\u4e45\u5750\u8fa6\u516c\u5ba4\uff0c\u4e0d\u592a\u5e38\u52d5\u5230\u81c0\u90e8\u3001\u817f\u90e8\u3001\u819d\u84cb\u7684\u808c\u8089\uff0c\u5c0e\u81f4\u808c\u8089\u7121\u529b\uff0c<span style=\"color: #800000;\"><strong>\u5c24\u5176\u7576\u4fdd\u8b77\u819d\u84cb\u7684\u808c\u8089\u5f37\u5ea6\u4e0d\u5920\uff0c\u8dd1\u8d77\u6b65\u4f86\u5c31\u6703\u89ba\u5f97\u819d\u84cb\u75bc\u75db<\/strong><\/span>\u3002<\/p>\n<p>\u4fdd\u8b77\u819d\u84cb\u7684\u808c\u8089\u4e3b\u8981\u6709<strong>\u300c\u5167\u6536\u808c\u300d<\/strong>\u8207<strong>\u300c\u534a\u8171\u808c\u300d<\/strong>\u3002<\/p>\n<h2><strong>\u5167\u6536\u808c<\/strong><\/h2>\n<blockquote><p>\u5167\u6536\u808c\u9023\u7d50\u9ad6\u95dc\u7bc0\u548c\u819d\u84cb\u95dc\u7bc0\uff0c\u5305\u542b\u5167\u6536\u5927\u808c\u3001\u5167\u6536\u9577\u808c\u3001\u5167\u6536\u77ed\u808c\u7b49\u7b49\uff0c\u767c\u63ee\u8b93\u5927\u817f\u5f80\u5167\u5074\u79fb\u52d5\u7684\u6548\u679c\u3002<\/p><\/blockquote>\n<p>\u7531\u65bc\u4e0a\u73ed\u65cf\u5e73\u5e38\u5f88\u5c11\u7528\u5230\u5167\u6536\u808c\uff0c\u5176\u6703\u50f5\u786c\u5f97\u6bd4\u8f03\u5feb\uff0c\u56e0\u6b64\u8dd1\u6b65\u6642\u5f88\u96e3\u88ab\u5e36\u52d5\u3002\u800c\u7576\u5167\u6536\u808c\u6c92\u6709\u767c\u63ee\u4f5c\u7528\uff0c\u9577\u5728\u5167\u6536\u808c\u65c1\u7684\u534a\u8171\u808c\u6703\u51fa\u9762\u4ee3\u66ff\u5167\u6536\u808c\u904b\u52d5\uff0c\u76f4\u5230\u534a\u8171\u808c\u4e5f\u904e\u5ea6\u904b\u52d5\u5f8c\uff0c\u5c31\u6703\u7531\u5927\u817f\u5916\u5074\u7684\u80a1\u56db\u982d\u808c\u4f86\u904b\u52d5\u3002<\/p>\n<div id=\"attachment_197463\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-197463\" class=\"size-medium wp-image-197463\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/04\/1615883503.4706-768x403-600x315.jpg\" alt=\"\" width=\"600\" height=\"315\" \/><p id=\"caption-attachment-197463\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/heho.com.tw\/archives\/165656\">Heho<\/a><\/p><\/div>\n<h2>\u80a1\u56db\u982d\u808c<\/h2>\n<blockquote><p>\u80a1\u56db\u982d\u808c\u662f\u4eba\u9ad4\u6700\u5927\u3001\u6700\u6709\u529b\u6c23\u7684\u808c\u8089\u4e4b\u4e00\uff0c\u662f\u5927\u817f\u7684\u56db\u7a2e\u808c\u8089\uff0c\u80a1\u76f4\u808c\u3001\u80a1\u5916\u5074\u808c\u3001\u80a1\u5167\u5074\u808c\u3001\u80a1\u4e2d\u9593\u808c\u7684\u7e3d\u7a31\uff0c\u80fd\u4f7f\u5c0f\u817f\u548c\u5927\u817f\u4f38\u5c48\uff0c\u4e26\u7dad\u6301\u7ad9\u7acb\u59ff\u52e2\uff0c\u8dd1\u6b65\u3001\u8df3\u8e8d\u7684\u6642\u5019\u4e00\u5b9a\u6703\u7528\u5230\u9019\u689d\u808c\u8089\u3002<\/p><\/blockquote>\n<p>\u800c\u7576\u8a72\u52d5\u7684\u808c\u8089\u6c92\u6709\u52d5\uff0c\u4e0d\u8a72\u52d5\u7684\u808c\u8089\u537b\u4e00\u76f4\u52d5\uff0c\u6703\u4f7f\u808c\u8089\u7684\u529b\u91cf\u4e0d\u5e73\u8861\uff0c\u9032\u800c\u7522\u751f\u819d\u84cb\u75bc\u75db\u7684\u60c5\u5f62\uff0c\u6709\u6642\u751a\u81f3\u6703\u8b8a\u6210 O \u578b\u817f\u3002<\/p>\n<p>\u56e0\u6b64\uff0c<span style=\"color: #800000;\"><strong>\u60f3\u6539\u5584\u819d\u84cb\u75bc\u75db\uff0c\u53ef\u4ee5\u900f\u904e\u8a13\u7df4\u5167\u6536\u808c\u548c\u80a1\u56db\u982d\u808c\uff0c\u4f86\u4f7f\u819d\u84cb\u9644\u8fd1\u7684\u808c\u8089\u6b63\u5e38\u904b\u52d5\u3002<\/strong><\/span><\/p>\n<h2>\u5982\u4f55\u8a13\u7df4\u5167\u6536\u808c\u8ddf\u80a1\u56db\u982d\u808c\uff1f<\/h2>\n<p><strong>\u5167\u6536\u808c\u8a13\u7df4<\/strong><\/p>\n<p>1. \u63a1\u5750\u59ff\u52d5\u4f5c\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u6ce8\u610f\u8eab\u9ad4\u4e2d\u5fc3\u7dda\u3002<\/p>\n<p>2. \u9810\u5099\u52d5\u4f5c\uff0c\u5c07\u6297\u529b\u7403\u653e\u7f6e\u5927\u817f\u5167\u5074\u4f4d\u7f6e\u3002<\/p>\n<p>3. \u52d5\u4f5c\u958b\u59cb\u6642\uff0c\u5927\u817f\u7528\u529b\u5411\u5167\u593e\u7403\u7559\u505c 5~8 \u79d2\u5f8c\uff0c\u518d\u56de\u5230\u9810\u5099\u52d5\u4f5c\uff0c\u6b64\u52d5\u4f5c\u4ee5\u9023\u7e8c\u9032\u884c 10~15 \u6b21\u3002<\/p>\n<p>4. \u904e\u7a0b\u4e2d\uff0c\u8acb\u4fdd\u6301\u81ea\u7136\u547c\u5438\u52ff\u618b\u6c23\u3002<\/p>\n<div id=\"attachment_197462\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-197462\" class=\"size-medium wp-image-197462\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/04\/\u51f1\u683c\u723e\u904b\u52d5-03-600x581.png\" alt=\"\" width=\"600\" height=\"581\" \/><p id=\"caption-attachment-197462\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/heho.com.tw\/archives\/165656\">Heho<\/a><\/p><\/div>\n<p><span style=\"color: #800000;\"><strong>\u80a1\u56db\u982d\u808c\u8a13\u7df4<\/strong><\/span><\/p>\n<p><strong>1. \u4ef0\u8eba\u62ac\u8173\u8a13\u7df4\uff08\u8f03\u9069\u5408\u7121\u8170\u75db\u56f0\u64fe\u8005\uff09\uff0c\u5de6\u53f3\u8173\u91cd\u8907\u5404 30 \u6b21\u3002<\/strong><\/p>\n<p>\u25cf \u4ef0\u8eba\uff0c\u5728\u4e0d\u6703\u611f\u5230\u75bc\u75db\u7684\u7bc4\u570d\u5167\u4f38\u76f4\u819d\u84cb\u3002\u8173\u638c\u8207\u5c0f\u817f\u5448\u76f4\u89d2\u3002<\/p>\n<p>\u25cf \u4fdd\u6301\u59ff\u52e2\u5c07\u817f\u62ac\u81f3 45 \u5ea6\u89d2\u5de6\u53f3\uff0c\u7dad\u6301 10 \u79d2\u5f8c\u6162\u6162\u653e\u4e0b\u3002<\/p>\n<p><strong>2. \u819d\u84cb\u4f38\u5c55\u8a13\u7df4\uff0c\u91cd\u8907 30 \u6b21\u3002<\/strong><\/p>\n<p>\u25cf \u5750\u5728\u6905\u5b50\u4e0a\uff0c\u4e0d\u8981\u5750\u592a\u6df1\u3002\u96d9\u817f\u5fae\u5f4e\uff0c\u8173\u638c\u8207\u5c0f\u817f\u89d2\u5ea6\u5448\u76f4\u89d2\uff0c\u7dad\u6301\u6b64\u59ff\u52e2\u3002<\/p>\n<p>\u25cf \u4f38\u76f4\u819d\u84cb\uff0c\u7dad\u6301 10 \u79d2\u5f8c\uff0c\u56de\u5230\u4e0a\u4e00\u6b65\u9a5f\u52d5\u4f5c\u3002<\/p>\n<div id=\"attachment_197464\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-197464\" class=\"size-medium wp-image-197464\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/04\/1615946998.9371-768x464-600x363.jpg\" alt=\"\" width=\"600\" height=\"363\" \/><p id=\"caption-attachment-197464\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/heho.com.tw\/archives\/165656\">Heho<\/a><\/p><\/div>\n<p>\u808c\u8089\u8981\u5e38\u52d5\u624d\u4e0d\u6703\u50f5\u786c\u6216\u9000\u5316\uff0c\u5c24\u5176\u662f\u4e45\u5750\u7684\u65cf\u7fa4\uff0c\u7a7a\u9592\u6642\u9593\u52d5\u52d5\u8173\uff0c\u4e0d\u50c5\u80fd\u6539\u5584\u819d\u84cb\u75bc\u75db\uff0c\u4e5f\u80fd\u4f7f\u808c\u8089\u56de\u6625\uff01<\/p>\n<h2>\u5ef6\u4f38\u95b1\u8b80<\/h2>\n<p><a href=\"https:\/\/buzzorange.com\/vidaorange\/2019\/12\/09\/jogging-3-points\/\">\u3010\u53f0\u5927\u7814\u7a76\uff1a\u6162\u8dd1\u62ff\u4e0b\u6700\u80fd\u7626\u904b\u52d5\u7b2c\u4e00\u540d\u3011\u60f3\u9760\u6162\u8dd1\u7626\uff0c\u505a\u5230\uff13\u4ef6\u4e8b\u80fd\u7626\u66f4\u5feb<\/a><\/p>\n<p><a href=\"https:\/\/buzzorange.com\/vidaorange\/2017\/12\/15\/start-keep-running\/\">\u300c\u958b\u59cb\u8dd1\uff0c\u5c31\u6703\u770b\u5230\u4e0d\u4e00\u6a23\u7684\u81ea\u5df1\u3002\u300d\u5feb\u6a02\u6162\u8dd1\u7684 10 \u500b\u521d\u5fc3\u8005\u5b88\u5247<\/a><\/p>\n<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba\u00a0\u3008<a href=\"https:\/\/heho.com.tw\/archives\/165656\">\u8dd1\u6b65\u819d\u84cb\u75db\u600e\u9ebc\u8fa6\uff1f\u8a13\u7df4 2 \u817f\u90e8\u808c\u8089\u4f86\u6539\u5584<\/a>\u3009\uff09<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba\u00a0\u3008\u8dd1\u6b65\u819d\u84cb\u75db\u600e\u9ebc\u8fa6\uff1f\u8a13\u7df4 2 \u817f\u90e8\u808c\u8089\u4f86\u6539\u5584\u3009\uff09 \u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011 \u8fd1\u5e74\u4f86\u904b\u52d5\u98a8\u76db\u884c\uff0c\u7121[&#8230;]<\/p>\n","protected":false},"author":273,"featured_media":30991,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[16146,1494,15910],"coauthors":[16295],"_links":{"self":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/16737"}],"collection":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/users\/273"}],"replies":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/comments?post=16737"}],"version-history":[{"count":1,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/16737\/revisions"}],"predecessor-version":[{"id":34096,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/16737\/revisions\/34096"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media\/30991"}],"wp:attachment":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media?parent=16737"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/categories?post=16737"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/tags?post=16737"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/coauthors?post=16737"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}