{"id":2698,"date":"2014-12-18T08:31:26","date_gmt":"2014-12-18T00:31:26","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/2014\/12\/18\/7-minute-work-out-step-by-step\/"},"modified":"2021-06-16T09:16:33","modified_gmt":"2021-06-16T01:16:33","slug":"7-minute-work-out-step-by-step","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2014\/12\/18\/7-minute-work-out-step-by-step\/","title":{"rendered":"\u8d85\u79d1\u5b78\u300c\u4e03\u5206\u9418\u904b\u52d5\u300d\u6bd4\u8dd1\u6b65\u9084\u5a01\uff0c\u6559\u4f60\u7b2c\u4e00\u6b21\u5c31\u4e0a\u624b\uff01"},"content":{"rendered":"<p style=\"text-align: right;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" src=\"http:\/\/finelyme.files.wordpress.com\/2014\/04\/hqdefault1.jpg?w=670&amp;h=607\" alt=\"\" width=\"500\" height=\"453\" \/><br \/>\n<span style=\"color: #000080;\">\u4f5c\u8005\uff1afinely.me<\/span><\/p>\n<p>\u60f3\u7626\u8eab\u8b8a\u5065\u5eb7\u7684\u4f60\u6709\u798f\u5566\uff01<span style=\"color: #0000ff;\">\u73fe\u5728\u6709\u4e00\u7a2e\u76f8\u7576\u706b\u7d05\u7684\u300c\u4e03\u5206\u9418\u904b\u52d5 (7-minute Work Out)\u300d\uff0c\u53ea\u8981\u904b\u52d5 7 \u5206\u9418\uff0c\u6548\u679c\u52dd\u904e\u8dd1\u6b65\u6578\u5c0f\u6642<\/span>\uff0c\u771f\u7684\u6709\u90a3\u9ebc\u53b2\u5bb3\u55ce\uff1f\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703 (American College of Sports Medicine) \u7684\u300a\u5065\u5eb7\u8207\u5065\u8eab\u96dc\u8a8c\u300b(Health &amp; Fitness Journal) \u53bb\u5e74\u767c\u8868\u7684\u4e00\u7bc7\u6587\u7ae0\u8868\u793a\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\uff0c\u800c\u4e14\u662f\u6709\u79d1\u5b78\u4f9d\u64da\u7684\u3002<\/p>\n<p><span style=\"color: #0000ff;\">\u9019\u5341\u4e8c\u7d44\u52d5\u4f5c\uff0c\u7d50\u5408\u6709\u6c27\u904b\u52d5 (aerobic exercise) \u8207\u808c\u529b\u8a13\u7df4 (resistance training) \u7684\u9ad8\u5f37\u5ea6\u8a13\u7df4\uff0c\u7d44\u6210\u4e03\u5206\u9418\u4e00\u7d44\u7684\u9ad8\u5f37\u5ea6\u5faa\u74b0\u8a13\u7df4\u3002\u6240\u8b02\u7684\u300c\u9ad8\u5f37\u5ea6\u5faa\u74b0\u8a13\u7df4\u300d\uff08HICT\uff09\uff0c\u662f\u6307\u900f\u904e\u4e00\u7cfb\u5217\u808c\u8089\u935b\u7149\u3001\u963b\u529b\u904b\u52d5\u53ca\u6709\u6c27\u8a13\u7df4\uff0c\u6539\u5584\u5fc3\u80ba\u529f\u80fd\u53ca\u808c\u8089\u529b\u91cf\uff0c\u6d88\u8017\u7684\u71b1\u91cf\u6bd4\u8dd1\u6b65\u66f4\u9ad8\uff0c\u5177\u6709\u71c3\u8102\u53ca\u964d\u4f4e\u5fc3\u8840\u7ba1\u75be\u75c5\u98a8\u96aa\u7684\u6548\u679c\u3002<\/span><\/p>\n<p>HICT \u9700\u5148\u505a 3 \u5206\u9418\u71b1\u8eab\uff0c\u5982\u4f38\u5c55\u3001\u8e22\u817f\u53ca\u539f\u5730\u8dd1\uff0c\u4ee4\u8eab\u9ad4\u958b\u59cb\u51fa\u5fae\u6c57\u3002\u7136\u5f8c\u91dd\u5c0d\u4e0a\u8eab\u3001\u8eab\u9ad4\u4e2d\u9593\u7684\u6838\u5fc3\u90e8\u4f4d\u53ca\u4e0b\u8eab\u9032\u884c\u4e00\u9023 12 \u500b\u52d5\u4f5c\uff0c\u5305\u62ec\u8e0f\u51f3\u3001\u6df1\u8e72\u53ca\u958b\u5408\u8df3\u7b49\u3002\u6bcf\u500b\u52d5\u4f5c\u6301\u7e8c 30 \u79d2\uff0c\u6bcf\u6b21\u5b8c\u6210\u5f8c\u4f11\u606f\u6700\u591a 10 \u79d2\uff0c\u7136\u5f8c\u9032\u884c\u53e6\u4e00\u52d5\u4f5c\u3002\u5b8c\u6210 12 \u500b\u52d5\u4f5c\u70ba\u4e00\u7d44\uff0c\u7d04 7 \u5206\u9418\u53ef\u5b8c\u6210\u4e00\u7d44\u52d5\u4f5c\u3002<\/p>\n<p>\u7814\u7a76\u986f\u793a\u300c\u9ad8\u5f37\u5ea6\u7684\u9593\u9694\u8a13\u7df4\u300d\u63d0\u4f9b\u9577\u671f\u8010\u529b\u8a13\u7df4\u7684\u8af8\u591a\u597d\u8655\uff0c\u800c\u4e14\u53ea\u9700\u8981\u77ed\u77ed\u7684\u6642\u9593\u5373\u53ef\uff0c\u5373\u4fbf\u662f\u5e7e\u5206\u9418\u7015\u81e8\u9ad4\u80fd\u6975\u9650\u7684\u9ad8\u5f37\u5ea6\u8a13\u7df4\uff0c\u5c31\u80fd\u4f7f\u808c\u8089\u7684\u5206\u5b50\u767c\u751f\u8b8a\u5316\uff0c\u6548\u679c\u582a\u7a31\u8dd1\u6b65\u6216\u662f\u9a0e\u8eca\u6578\u5c0f\u6642\u3002\u7f8e\u570b\u7814\u7a76\u767c\u73fe\uff0c\u6bcf\u5468\u9032\u884c 5 \u5929\u7684 HICT \u8a13\u7df4\uff0c\u6301\u7e8c 6 \u661f\u671f\uff0c\u4e0d\u4f46\u9054\u5230\u808c\u8089\u935b\u934a\u7684\u6548\u679c\uff0c\u9ad4\u8102\u6bd4\u4f8b\u4e5f\u4e0b\u964d\u4e0d\u5c11\u3002<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff6600;\">1. \u958b\u5408\u8df3<\/span><br \/>\n<span style=\"color: #ff6600;\"> 2. \u7121\u5f71\u51f3<\/span><br \/>\n<span style=\"color: #ff6600;\"> 3. \u6276\u5730\u633a\u8eab<\/span><br \/>\n<span style=\"color: #ff6600;\"> 4. \u4ef0\u5367\u8d77\u5750<\/span><br \/>\n<span style=\"color: #ff6600;\"> 5. \u8e0f\u51f3<\/span><br \/>\n<span style=\"color: #ff6600;\"> 6. \u6df1\u8e72<\/span><br \/>\n<span style=\"color: #ff6600;\"> 7. \u4e09\u982d\u808c\u6490\u9ad4<\/span><br \/>\n<span style=\"color: #ff6600;\"> 8. \u68d2\u5f0f<\/span><br \/>\n<span style=\"color: #ff6600;\"> 9. \u539f\u5730\u63d0\u819d\u8e0f\u6b65<\/span><br \/>\n<span style=\"color: #ff6600;\"> 10. \u5f13\u6b65<\/span><br \/>\n<span style=\"color: #ff6600;\"> 11. \u638c\u4e0a\u58d3\u5f8c\u8f49\u8eab<\/span><br \/>\n<span style=\"color: #ff6600;\"> 12. \u5074\u68d2\u5f0f<\/span><\/p>\n<div class=\"atbs-ceris-responsive-video\"><iframe title=\"The Scientific 7-Minute Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/U6etLKswjq8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<p>\u5982\u679c\u4f60\u9084\u662f\u4e0d\u660e\u767d\uff0c\u6211\u5011\u63a5\u8457\u5716\u89e3\uff0b\u5f71\u97f3\uff0c\u8b93\u4f60\u7b2c\u4e00\u6b21\u505a\u300c7 \u5206\u9418\u904b\u52d5\u300d\u5c31\u4e0a\u624b\uff01<\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>1. Jumping Jacks \u958b\u5408\u8df3<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/BABOdJ-2Z6o?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"480\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>2. Wall Sit \u7121\u5f71\u51f3<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/tDjKeOCgisw?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"480\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe>\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>3. Push Ups \u6276\u5730\u633a\u8eab<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/Eh00_rniF8E?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"480\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>4. Abdominal Crunches \u4ef0\u81e5\u8d77\u5750<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/Xyd_fa5zoEU?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe>\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>5. Step-up Onto Chair \u8e0f\u51f3<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/aajhW7DD1EA?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>6. Squat \u6df1\u8e72<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/QKKZ9AGYTi4?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>7. Triceps Dip on Chair \u677f\u51f3\u5c48\u81c2\u652f\u6490<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/tKjcgfu44sI?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"480\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>8. Plank \u68d2\u5f0f<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/pSHjTRCQxIw?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>9. High Knees Running in Place \u539f\u5730\u9ad8\u62ac\u819d<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/S4_ApTHhuv8?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe>\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>10. Lunge \u8de8\u6b65<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/Z2n58m2i4jg?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe>\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>11. Push Up and Rotation T \u578b\u4f0f\u5730\u633a\u8eab<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/-rkcPT5MNyM?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><strong>12. Side Plank \u5074\u68d2\u5f0f<\/strong><\/span><\/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\"><iframe class=\"youtube-player\" src=\"http:\/\/www.youtube.com\/embed\/xIFWxQgFMiE?version=3&amp;rel=1&amp;fs=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;wmode=transparent\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/p>\n<p>\uff08\u5408\u4f5c\u5a92\u9ad4\u300a<a href=\"http:\/\/finely.me\/\" target=\"_blank\" rel=\"noopener noreferrer\">finely.me<\/a>\u300b\u6388\u6b0a\uff0c\u4e0d\u5f97\u8f49\u8f09\u3002\uff09<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u4f5c\u8005\uff1afinely.me \u60f3\u7626\u8eab\u8b8a\u5065\u5eb7\u7684\u4f60\u6709\u798f\u5566\uff01\u73fe\u5728\u6709\u4e00\u7a2e\u76f8\u7576\u706b\u7d05\u7684\u300c\u4e03\u5206\u9418\u904b\u52d5 (7-minute Work Out)\u300d\uff0c\u53ea\u8981\u904b\u52d5 7 \u5206\u9418\uff0c\u6548\u679c\u52dd\u904e\u8dd1\u6b65\u6578\u5c0f\u6642\uff0c\u771f\u7684\u6709\u90a3\u9ebc\u53b2\u5bb3\u55ce\uff1f\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703[&#8230;]<\/p>\n","protected":false},"author":11,"featured_media":29928,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[93,83],"coauthors":[],"_links":{"self":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/2698"}],"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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/comments?post=2698"}],"version-history":[{"count":1,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/2698\/revisions"}],"predecessor-version":[{"id":33898,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/2698\/revisions\/33898"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media\/29928"}],"wp:attachment":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media?parent=2698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/categories?post=2698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/tags?post=2698"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/coauthors?post=2698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}