{"id":3145,"date":"2015-02-25T18:44:17","date_gmt":"2015-02-25T10:44:17","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/2015\/02\/25\/five-basic-sport-skills\/"},"modified":"2015-02-25T18:44:17","modified_gmt":"2015-02-25T10:44:17","slug":"five-basic-sport-skills","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2015\/02\/25\/five-basic-sport-skills\/","title":{"rendered":"\u5403\u5b8c\u5927\u9910\u5f8c\u6094\u83ab\u53ca\uff1f\u90195\u500b\u57fa\u672c\u52d5\u4f5c\u80fd\u5403\u5149\u5361\u8def\u91cc"},"content":{"rendered":"<p><a href=\"\/vidaorange\/wp-content\/uploads\/sites\/3\/2015\/02\/0212fit02.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter  wp-image-6051\" src=\"\/vidaorange\/wp-content\/uploads\/sites\/3\/2015\/02\/0212fit02.jpg\" alt=\"0212fit02\" width=\"599\" height=\"399\" \/><\/a><\/p>\n<p>\u60f3\u8981\u7dad\u6301\u597d\u8eab\u6750\uff0c\u904b\u52d5\u53ef\u4e0d\u80fd\u5c11\uff0c\u4f46\u7e3d\u89ba\u5f97\u6c92\u6642\u9593\u5916\u51fa\u904b\u52d5\u6216\u4e0a\u5065\u8eab\u623f\u55ce\uff1f\u5176\u5be6\u53ea\u89815\u500b\u57fa\u672c\u904b\u52d5\uff0c\u5373\u4fbf\u53ea\u662f\u5728\u5bb6\u88e1\uff0c\u4e00\u6a23\u53ef\u4ee5\u7df4\u51fa\u597d\u8eab\u6750\uff0c\u6d88\u8017\u4e00\u8eab\u8102\u80aa\u3002<br \/>\n<span id=\"more-2131\"><\/span><\/p>\n<p><span style=\"color: #993300;\"><strong>1. \u958b\u5408\u8df3(Jumping jack)\uff1a<\/strong><\/span><br \/>\n\u300c\u958b\u5408\u8df3\u300d\u662f\u5341\u5206\u5e38\u898b\u4ee5\u53ca\u76f8\u7576\u4e0d\u932f\u7684\u71b1\u8eab\u3001\u71c3\u8102\u904b\u52d5\uff0c\u5f88\u591a\u904b\u52d5\u7684\u6696\u8eab\u64cd\u90fd\u6703\u51fa\u73fe\uff0c\u5b83\u9664\u4e86\u53ef\u4ee5\u5feb\u901f\u9ad8\u5fc3\u8df3\u7387\u4e4b\u5916\u3001\u589e\u52a0\u5168\u8eab\u808c\u8089\u8840\u6db2\u6d41\u52d5\uff0c\u4e5f\u6709\u52a9\u80a9\u8180\u3001\u624b\u81c2\u3001\u817f\u90e8\u7b49\u808c\u8089\u7684\u935b\u7df4\u3002\u958b\u5408\u8df320\u5206\u9418\uff0c\u5c31\u53ef\u4ee5\u71c3\u71d2\u7d04300\u5927\u5361\u7684\u71b1\u91cf\u3002<\/p>\n<p><a href=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/11\/jumping-jacks.jpg\"><img decoding=\"async\" class=\"lazy wp-image-3253 size-full data-lazy-ready aligncenter\" src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/11\/jumping-jacks.jpg\" alt=\"jumping-jacks\" width=\"400\" height=\"400\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/11\/jumping-jacks.jpg\" \/><\/a><\/p>\n<p><span style=\"color: #993300;\"><strong>2. \u6ce2\u6bd4\u64cd(Burpees)\uff1a<\/strong><\/span><br \/>\n\u300c\u6ce2\u6bd4\u64cd\u300d\u662f\u5168\u8eab\u8a13\u7df4\u6700\u597d\u7684\u52d5\u4f5c\u4e4b\u4e00\u3002\u5c6c\u9032\u968e\u7684\u6709\u6c27\u904b\u52d5\uff0c\u5e6b\u52a9\u589e\u52a0\u808c\u8089\u5f37\u5ea6\uff0c\u71c3\u71d2\u8102\u80aa\u3002\u6ce2\u6bd4\u64cd\u6703\u4f7f\u7528\u5230\u6838\u5fc3\u3001\u80f8\u3001\u4e09\u982d\u808c\u3001\u80a9\u8180\u3001\u80cc\u90e8\u3001\u5927\u817f\u7b49\u5168\u8eab\u7d0470%\u7684\u808c\u8089\u7fa4\uff0c\u4e26\u80fd\u77ed\u6642\u9593\u62c9\u5347\u5fc3\u8df3\u7387\uff0c\u540c\u6642\u4e5f\u8a13\u7df4\u5230\u5fc3\u80ba\u529f\u80fd\u3002\u56e0\u6b6410\u5206\u9418\u7684\u6ce2\u6bd4\u64cd\uff0c\u53ef\u4ee5\u6d88\u8017\u7d04500\u5927\u5361\u71b1\u91cf\u3002<\/p>\n<p>\u300c\u6ce2\u6bd4\u64cd\u300d\u5c6c\u65bc\u5f37\u5ea6\u9817\u9ad8\u7684\u904b\u52d5\uff0c\u96e3\u4ee5\u9577\u6642\u9593\u6301\u7e8c\u9023\u7e8c\u52d5\u4f5c\uff0c\u56e0\u6b64\uff0c\u53ef\u4ee5\u7d50\u5408\u8dd1\u6b65\uff0c\u935b\u934a\u6709\u6c27\u8207\u7121\u6c27\uff0c\u8b93\u71c3\u71d2\u7387\u9054\u5230\u6700\u5927\u3002\u5982\u572830\u5206\u9418\u8dd1\u6b65\u5f8c\uff0c\u642d\u914d11\u6b21\u7684\u6ce2\u6bd4\u64cd\u3002<\/p>\n<p><a href=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/11\/burpees3.jpg\"><img decoding=\"async\" class=\"lazy wp-image-3252 size-full data-lazy-ready aligncenter\" src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/11\/burpees3.jpg\" alt=\"burpees3\" width=\"670\" height=\"167\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/11\/burpees3.jpg\" \/><\/a><\/p>\n<p><span style=\"color: #993300;\"><strong>3. \u6298\u5408\u578b\u4ef0\u81e5\u8d77\u5750(Jackknife crunches)\uff1a<\/strong><\/span><br \/>\n\u300c\u6298\u5408\u578b\u4ef0\u81e5\u8d77\u5750\u300d\u5c0d\u65bc\u60f3\u8981\u5f37\u5316\u8179\u90e8\u808c\u8089\u7684\u6c11\u773e\u76f8\u7576\u9069\u5408\uff0c\u6b64\u52d5\u4f5c\u91dd\u5c0d\u8179\u90e8\u7684\u8179\u76f4\u808c\uff0c\u5c31\u662f\u5927\u5bb6\u5e73\u5e38\u6700\u60f3\u935b\u934a\u7684\u516d\u584a\u808c\u90e8\u4f4d\uff0c\u5f37\u5316\u935b\u934a\uff0c\u8b93\u8179\u90e8\u8b8a\u5f97\u7d50\u5be6\u6709\u7dda\u689d\u3002\u7531\u65bc\u817f\u90e8\u8207\u8eab\u9ad4\u9700\u6490\u76f4\u5f80\u4e2d\u9593\u6298\u5408\uff0c\u4e5f\u6703\u5e36\u52d5\u817f\u90e8\u8207\u8eab\u9ad4\u7684\u808c\u8089\u300220\u5206\u9418\u7d04\u53ef\u6d88\u8017200\u5927\u5361\u3002<\/p>\n<p><a href=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/11\/bd314_5324484522-7e85260b72-o-full-5839-1409371963.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"lazy wp-image-3251 size-full data-lazy-ready aligncenter\" src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/11\/bd314_5324484522-7e85260b72-o-full-5839-1409371963.jpg\" alt=\"bd314_5324484522-7e85260b72-o-full-5839-1409371963\" width=\"400\" height=\"289\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/11\/bd314_5324484522-7e85260b72-o-full-5839-1409371963.jpg\" \/><\/a><\/p>\n<p><span style=\"color: #993300;\"><strong>4.\u5e73\u677f\u5f0f\u3001\u68d2\u5f0f(Plank)\uff1a<\/strong><\/span><br \/>\nPlank\u662f\u935b\u934a\u6838\u5fc3\u808c\u7fa4\uff0c\u76f8\u7576\u6709\u6548\u7684\u52d5\u4f5c\u4e4b\u4e00\uff0c\u4e5f\u662f\u745c\u73c8\u5e38\u898b\u7684\u57fa\u672c\u52d5\u4f5c\u3002\u770b\u4f3c\u7c21\u55ae\u7684Plank\u5176\u5be6\u6703\u4f7f\u7528\u52d5\u624b\u81c2\u3001\u8179\u90e8\u3001\u5927\u817f\u7b49\u808c\u8089\u3002\u68d2\u5f0f\u62f3\u982d\u5411\u524d\u7dca\u63e1\uff0c\u624b\u8098\u544890\u5ea6\uff0c\u8173\u8dbe\u8e6c\u8d77\uff0c\u6536\u7dca\u81c0\u90e8\uff0c\u4f7f\u5f97\u6574\u500b\u4eba\u7684\u80a9\u3001\u80cc\u3001\u81c0\u9023\u6210\u4e00\u76f4\u7dda\u3002<\/p>\n<p><a href=\"http:\/\/finelyme.files.wordpress.com\/2014\/09\/plank-muscles.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"lazy wp-image-1897 size-full data-lazy-ready aligncenter\" src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/09\/plank-muscles.jpg\" alt=\"plank-muscles\" width=\"403\" height=\"219\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/09\/plank-muscles.jpg\" \/><\/a><\/p>\n<p><span style=\"color: #993300;\"><strong>5.\u6df1\u8e72(Squats)\uff1a<\/strong><\/span><br \/>\n\u60f3\u8981\u5b8c\u7f8e\u7ff9\u81c0\uff0c\u90a3\u5c31\u8981\u597d\u597d\u935b\u7df4\u4f60\u7684\u4e0b\u534a\u8eab\u3002\u800c\u7df4\u817f\u6700\u57fa\u672c\u7684\u52d5\u4f5c\u5c31\u662f\u300c\u6df1\u8e72\u300d(squat) \uff0c\u96d6\u8aaa\u53ea\u662f\u4e0b\u8e72\uff0c\u537b\u662f\u7a2e\u5168\u8eab\u6027\u7684\u52d5\u4f5c\uff0c\u4e3b\u8981\u6703\u935b\u934a\u81c0\u5927\u808c\u3001\u80a1\u56db\u982d\u808c\u548c\u5927\u817f\u5f8c\u808c\u7b49\u808c\u7fa4\uff0c\u5e6b\u4f60\u96d5\u5851\u51fa\u9b45\u529b\u66f2\u7dda\u8207\u7ff9\u81c0\u3002<\/p>\n<p>\u53e6\u5916\uff0c\u5982\u679c\u5df2\u7d93\u6df1\u8e72\u4e00\u6bb5\u6642\u9593\uff0c\u4e5f\u53ef\u4ee5\u62ff\u555e\u9234\u3001\u6216\u6df1\u8e72\u8df3\u8e8d\uff0c\u4f86\u5f37\u5316\u6df1\u8e72\u7684\u5f37\u5ea6\u3002\u6df1\u8e72\u8df3\u8e8d15\u5206\u9418\uff0c\u53ef\u6d88\u8017\u7d04200\u5927\u5361\u3002<\/p>\n<p><a href=\"http:\/\/finelyme.files.wordpress.com\/2014\/09\/squat1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"lazy wp-image-1899 size-full data-lazy-ready aligncenter\" src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/09\/squat1.jpg\" alt=\"squat1\" width=\"570\" height=\"300\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/cdn.just-fit.me\/wp-content\/uploads\/sites\/3\/2014\/09\/squat1.jpg\" \/><\/a><\/p>\n<p>\u63ee\u6c57\u4e4b\u5f8c\uff0c\u5225\u5fd8\u4e86\u505a\u9ede\u4f38\u5c55\u52d5\u4f5c\uff0c\u4f86\u7de9\u548c\u7dca\u7e43\u7684\u808c\u8089\uff0c\u5c24\u5176\u662f\u611b\u7f8e\u7684\u5973\u5b69\u5152\u5011\uff0c\u5982\u679c\u64d4\u5fc3\u81ea\u5df1\u7684\u808c\u8089\u8b8a\u786c\uff0c\u66f4\u9700\u8981\u505a\u62c9\u7b4b\u7b49\u4f38\u5c55\u52d5\u4f5c\uff0c\u8b93\u808c\u8089\u8212\u7de9\u4e0b\u4f86\uff0c\u7dda\u689d\u6703\u66f4\u512a\u7f8e\uff0c\u4e5f\u4e0d\u7528\u64d4\u5fc3\u8b8a\u6210\u91d1\u525b\u82ad\u6bd4\u5566\uff01<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u5ef6\u4f38\u95b1\u8b80\uff1a<\/strong><a href=\"buzzorange.com\/vidaorange\/2014\/12\/25\/16-qa-about-tabata\/?utm_source=relatedvoc\" target=\"_blank\" rel=\"noopener noreferrer\">\u300cTABATA\u9593\u6b47\u8a13\u7df4\u300d\u6700\u5e38\u88ab\u554f\u768416\u500bQA\u5927\u516c\u958b<\/a><\/p>\n<p>\uff08\u5408\u4f5c\u5a92\u9ad4\u300a<a href=\"http:\/\/finely.me\/\">\u8170\u7626\u5fc3\u6a5fJustFit<\/a>\u300b\u6388\u6b0a\uff0c\u4e0d\u5f97\u8f49\u8f09\uff09<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u60f3\u8981\u7dad\u6301\u597d\u8eab\u6750\uff0c\u904b\u52d5\u53ef\u4e0d\u80fd\u5c11\uff0c\u4f46\u7e3d\u89ba\u5f97\u6c92\u6642\u9593\u5916\u51fa\u904b\u52d5\u6216\u4e0a\u5065\u8eab\u623f\u55ce\uff1f\u5176\u5be6\u53ea\u89815\u500b\u57fa\u672c\u904b\u52d5\uff0c\u5373\u4fbf\u53ea\u662f\u5728\u5bb6\u88e1\uff0c\u4e00\u6a23\u53ef\u4ee5\u7df4\u51fa\u597d\u8eab\u6750\uff0c\u6d88\u8017\u4e00\u8eab\u8102\u80aa\u3002 1. \u958b\u5408\u8df3(Jumping jack)\uff1a \u300c\u958b\u5408\u8df3\u300d\u662f\u5341\u5206[&#8230;]<\/p>\n","protected":false},"author":11,"featured_media":30601,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[86,93,83],"coauthors":[],"_links":{"self":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/3145"}],"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=3145"}],"version-history":[{"count":0,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/3145\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media\/30601"}],"wp:attachment":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media?parent=3145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/categories?post=3145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/tags?post=3145"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/coauthors?post=3145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}