{"id":44,"date":"2020-12-26T00:43:56","date_gmt":"2020-12-25T16:43:56","guid":{"rendered":"https:\/\/coachhycom.wordpress.com\/2020\/12\/26\/%e5%8f%af%e4%bb%a5%e7%b5%a6%e6%88%91%e4%b8%80%e5%bc%b5%e8%aa%b2%e8%a1%a8%e5%97%8e%ef%bc%9f%e8%ab%87%e8%ab%87%e4%bb%80%e9%ba%bc%e6%98%af%e8%aa%b2%e7%a8%8b%e8%a8%ad%e8%a8%88\/"},"modified":"2021-06-28T18:26:06","modified_gmt":"2021-06-28T10:26:06","slug":"about-programming","status":"publish","type":"post","link":"https:\/\/coachhy.com\/about-programming\/","title":{"rendered":"\u53ef\u4ee5\u7d66\u6211\u4e00\u5f35\u8ab2\u8868\u55ce\uff1f\u8ac7\u8ac7\u4ec0\u9ebc\u662f\u8ab2\u7a0b\u8a2d\u8a08"},"content":{"rendered":"\n<p>\u300c\u6211\u8981\u7df4\u4ec0\u9ebc\u8ab2\u8868\u624d\u5c0d\u6bd4\u8cfd\u6709\u5e6b\u52a9\uff1f\u300d<\/p>\n\n\n\n<p>\u300c\u53ef\u4ee5\u7d66\u6211\u4e00\u5f35\u8ab2\u8868\u8b93\u6211\u81ea\u5df1\u7df4\u55ce\uff1f\u300d<\/p>\n\n\n\n<p>\u300c\u8a13\u7df4\u649e\u7246\u600e\u9ebc\u8fa6\uff1f\u8981\u63db\u4ec0\u9ebc\u8ab2\u8868\uff1f\u300d<\/p>\n\n\n\n<p>\u9019\u985e\u7684\u7591\u554f\u5982\u540c\u600e\u9ebc\u7626\u5c0f\u8179\u4e00\u6a23\uff0c\u90fd\u662f\u6559\u7df4\u5e38\u6536\u5230\u7684\u89aa\u670b\u597d\u53cb\u6708\u7d93\u984c\u3002\u5230\u5e95\u808c\u529b\u8a13\u7df4\u7684\u8ab2\u8868\u662f\u4ec0\u9ebc\uff1f\u597d\u8ab2\u8868\u771f\u7684\u6709\u795e\u5230\u6bcf\u500b\u4eba\u90fd\u4e00\u9ad4\u9069\u7528\u55ce\uff1f<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u5982\u4f55\u5b89\u6392\u8ab2\u8868\u7684\u529f\u592b\u53eb\u505a\u8ab2\u7a0b\u8a2d\u8a08 (programming)\uff0c\u88e1\u9762\u66f4\u70ab\u7832\u7684\u540d\u8a5e\u2014\u2014\u9031\u671f\u8a13\u7df4 (periodization)\uff0c\u90fd\u662f\u904b\u52d5\u79d1\u5b78\u7684\u7cbe\u83ef\u3002<\/p><\/blockquote>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*fCOBpevfigJ0COX_de0TBQ.jpeg\" alt=\"\u8ab2\u7a0b\u8a2d\u8a08\u5c31\u50cf\u62fc\u5716\u4e00\u6a23\u5b8c\u6210\u4f60\u7684\u8a13\u7df4\u8a08\u756b\"\/><figcaption><em>Photo by <a href=\"https:\/\/unsplash.com\/@sloppyperfectionist?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Hans-Peter Gauster<\/a> on&nbsp;<\/em><a href=\"https:\/\/unsplash.com\/s\/photos\/research?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\"><em>Unsplash<\/em><\/a><\/figcaption><\/figure>\n\n\n\n<p>\u4e0d\u7ba1\u662f\u8ab2\u7a0b\u8a2d\u8a08\u9084\u662f\u9031\u671f\u8a13\u7df4\uff0c\u5b83\u5011\u90fd\u76f8\u7576\u8907\u96dc\uff0c\u8907\u96dc\u5230\u53ef\u4ee5\u5728\u7814\u7a76\u6240\u958b\u540c\u540d\u7684\u5c08\u984c\u8ab2\u7a0b\u3002\u672c\u7bc7\u7b46\u8005\u8a66\u8457\u4ee5\u8001\u5ad7\u80fd\u89e3\u7684\u65b9\u5f0f\u5206\u4eab\u8ab2\u7a0b\u8a2d\u8a08\u7684\u57fa\u790e\u89c0\u5ff5\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u70ba\u4ec0\u9ebc\u9700\u8981\u8ab2\u8868\uff1f<\/h3>\n\n\n\n<p>\u5148\u6709\u9776\uff0c\u624d\u80fd\u5c04\u7bad\u3002\u4f46\u5c04\u7bad\u7684\u529f\u592b\u4e0d\u597d\u5c31\u5c04\u4e0d\u5230\u9776\u5fc3\u3002<\/p>\n\n\n\n<p>\u9776\u662f\u6bcf\u500b\u8a13\u7df4\u8005\u7684\u76ee\u6a19\uff0c\u53ef\u80fd\u662f\u904b\u52d5\u6bd4\u8cfd\u3001\u8eab\u6750\u3001\u529b\u91cf\u3001\u751a\u81f3\u53ea\u662f\u7dad\u6301\u5065\u5eb7\u3002\u7528\u5404\u7a2e\u65b9\u6cd5\u7cbe\u6e96\u5730\u5c04\u51fa\u9019\u652f\u7bad\u5c31\u662f\u597d\u8ab2\u8868\u7684\u529f\u6548\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*Z2xLZEmCC30t-f0m-dv1Lw.jpeg\" alt=\"\"><figcaption><em>Photo by <a href=\"https:\/\/unsplash.com\/@anniespratt?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Annie Spratt<\/a> on&nbsp;<\/em><a href=\"https:\/\/unsplash.com\/s\/photos\/archery?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\"><em>Unsplash<\/em><\/a><\/figcaption><\/figure>\n\n\n\n<p>\u5f80\u5f80\u6709\u4eba\u8a8d\u70ba\uff0c\u8ab2\u8868\u662f\u7d66\u8981\u6bd4\u8cfd\u7684\u4eba\uff0c\u90a3\u9ebc\u5c08\u696d\u5e79\u561b\uff1f\u6216\u662f\u7df4\u5065\u529b\u7df4\u5065\u7f8e\u624d\u6703\u8dd1\u8ab2\u8868\u3002<br>(\u53c3\u95b1\u7b46\u8005\u820a\u6587\uff1a<a href=\"https:\/\/coachhy.com\/strength-training-powerlifting\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u808c\u529b\u8a13\u7df4\u5c31\u662f\u5728\u7df4\u5065\u529b\u4e09\u9805\u55ce\uff1f<\/a>)<\/p>\n\n\n\n<p>\u4f46\u5be6\u969b\u4e0a\u6240\u6709\u4eba\u90fd\u80fd\u5f9e\u597d\u8ab2\u8868\u5f97\u5230\u597d\u8655\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u56e0\u70ba\u6709\u6548\u7684\u8ab2\u8868\uff0c\u80cc\u5f8c\u7684\u76ee\u6a19\u8207\u908f\u8f2f\u90fd\u662f\u76e1\u53ef\u80fd\u63a7\u5236\u4eba\u9ad4\u523a\u6fc0\u200a\u2014\u200a\u6062\u5fa9\u200a\u2014\u200a\u9069\u61c9\u7684\u5291\u91cf\u53cd\u61c9\u3002<\/p><\/blockquote>\n\n\n\n<p>\u808c\u529b\u8a13\u7df4\u7684\u57fa\u790e\u76ee\u6a19\u662f\u63d0\u5347\u529b\u91cf\u3001\u808c\u8089\u91cf\u3001\u9aa8\u8cea\u3001\u795e\u7d93\u7cfb\u7d71\uff0c\u66f4\u9032\u4e00\u6b65\u624d\u662f\u904b\u52d5\u8868\u73fe\u3002\u5c11\u4e86\u9019\u4e9b\u76ee\u6a19\u5c31\u4e0d\u592a\u80fd\u7b97\u808c\u529b\u8a13\u7df4\u3002<\/p>\n\n\n\n<p>\u808c\u529b\u8a13\u7df4\u548c\u4ee5\u4e09\u9805\u6210\u7e3e (\u8e72\u8209\u3001\u786c\u8209\u3001\u81e5\u8209) \u70ba\u672c\u4f4d\u7684\u5065\u529b\uff0c\u96d6\u7136\u90fd\u5728\u8a13\u7df4\u529b\u91cf\uff0c\u76ee\u6a19\u537b\u4e0d\u5b8c\u5168\u76f8\u540c\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e0d\u60f3\u6d6a\u8cbb\u6642\u9593\uff0c\u90a3\u5c31\u61c9\u8a72\u627e\u5f35\u8a13\u7df4\u8ab2\u8868\uff0c\u4e26\u8a66\u8457\u7406\u89e3\u8ab2\u8868\u5b89\u6392\u80cc\u5f8c\u7684\u539f\u56e0\u3002\u597d\u8ab2\u8868\u80fd\u8b93\u4eba\u5c08\u6ce8\u5728\u7a69\u5b9a\u7684\u9577\u671f\u6548\u679c\uff0c\u800c\u975e\u77ed\u671f\u7684\u71b1\u8840\u66b4\u885d\u3002<\/p>\n\n\n\n<p>\u958b\u59cb\u9032\u884c\u8ab2\u8868\u5b89\u6392\u524d\uff0c\u8acb\u5148\u6e96\u5099\u597d\u9019\u5e7e\u4ef6\u4e8b\u518d\u5411\u524d\u885d\uff1a<\/p>\n\n\n\n<ul><li>\u8a13\u7df4\u52d5\u4f5c\u7684\u54c1\u8cea\u3001\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u7684\u8edf\u786c\u9ad4\u898f\u683c\u6709\u6c92\u6709\u554f\u984c\uff1f\u5982\u679c\u53ea\u770bYoutube \u5b78\u8a13\u7df4\uff0c\u90a3\u4f60\u7d42\u7a76\u8981\u8cb7\u6559\u7df4\u8ab2\u7684\uff0c\u70ba\u4ec0\u9ebc\u4e0d\u73fe\u5728\u5c31\u8cb7\uff1f<\/li><li>\u751f\u6d3b\u578b\u614b\u662f\u5426\u80fd\u914d\u5408\u8a13\u7df4\uff1f\u6642\u9593\u4e0d\u5920\u8acb\u72a7\u7272\u800d\u5ee2\u6642\u9593\u4e0d\u8981\u72a7\u7272\u7761\u7720\u3002<\/li><li>\u5148\u958b\u59cb\u990a\u6210\u8a18\u9304\u6bcf\u6b21\u8a13\u7df4\u5167\u5bb9\u7684\u7fd2\u6163\uff0c\u624d\u6709\u53ef\u80fd\u9032\u884c\u6709\u6548\u7684\u9577\u671f\u8a13\u7df4\u3002<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u521d\u5b78\u8005\u600e\u9ebc\u8b8a\u5f37\u58ef\u7684\uff1f<\/h3>\n\n\n\n<p>\u524d\u4e00\u7bc7\u7684<a href=\"https:\/\/coachhy.com\/novice-effect\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u521d\u5b78\u8005\u6548\u61c9<\/a>\u5df2\u7d93\u7c21\u55ae\u63d0\u5230\u521d\u5b78\u8005\u968e\u6bb5\u7684\u8a13\u7df4\u91cd\u9ede\uff1a\u76e1\u53ef\u80fd\u7c21\u55ae\uff0c\u521d\u5b78\u8005\u6548\u61c9\u7684\u7d05\u5229\u6709\u591a\u5c11\u5c31\u5403\u591a\u5c11\u3002<\/p>\n\n\n\n<p>\u540d\u6559\u7df4 Mark Rippetoe \u751a\u81f3\u8aaa\u904e\uff1a\u300c\u4efb\u4f55\u6bd4\u81e5\u5e8a\u9084\u8981\u9ad8\u5f37\u5ea6\u7684\u904b\u52d5\u90fd\u80fd\u5c0d\u521d\u5b78\u8005\u7522\u751f\u6548\u679c\u3002\u300d<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*7-gH_Ad_H-WYPlETBtB7Mg.jpeg\" alt=\"\"><figcaption><em>\u653e\u4e0b\u624b\u6a5f\uff0c\u96e2\u958b\u6c99\u767c\u8207\u5e8a\uff0c\u958b\u59cb\u8a13\u7df4\u4f60\u5c31\u8d0f\u5728\u8d77\u8dd1\u9ede\u4e86 Photo by <a href=\"https:\/\/unsplash.com\/@courtneyrclayton?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Courtney Clayton<\/a> on <a href=\"https:\/\/unsplash.com\/s\/photos\/phone?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/em><\/figcaption><\/figure>\n\n\n\n<p>\u4f46\u6211\u5011\u9084\u662f\u8981\u77e5\u9053\u529b\u91cf\u662f\u600e\u9ebc\u63d0\u5347\u7684\uff0c\u624d\u80fd\u7528\u6b63\u78ba\u7684\u65b9\u5f0f\u7e7c\u7e8c\u8b8a\u5f37\u3002<\/p>\n\n\n\n<p>\u529b\u91cf\u63d0\u5347\u4e3b\u8981\u900f\u904e\u4ee5\u4e0b\u5e7e\u7a2e\u9014\u5f91\uff1a<\/p>\n\n\n\n<ul><li>\u808c\u8089\u6a6b\u622a\u9762\u7a4d (muscle cross-sectional area) \u63d0\u5347<\/li><\/ul>\n\n\n\n<p>\u4fd7\u7a31\u7684\u300c\u808c\u80a5\u5927\u300d\u3001\u300c\u5de8\u5de8\u300d\u3001\u300c\u7c97\uff01\u300d\uff0c\u808c\u8089\u91cf\u53ef\u4ee5\u4fdd\u5e95\u4e00\u5b9a\u7684\u529b\u91cf\uff0c\u4f46\u5927\u808c\u8089\u4e0d\u4fdd\u8b49\u529b\u91cf\u6700\u5927\uff0c\u56e0\u70ba\u9084\u6709\u795e\u7d93\u7cfb\u7d71\u7b49\u5176\u4ed6\u56e0\u7d20\u5f71\u97ff\u3002\u66f4\u5927\u7684\u808c\u8089\u4e5f\u610f\u5473\u8457\u95dc\u7bc0\u9644\u8fd1\u7684\u69d3\u687f\u6548\u7387\u66f4\u9ad8\uff0c\u66f4\u6709\u529b\u5b78\u512a\u52e2\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*l4rtCyPOT8fYDXIYNTfAVw.jpeg\" alt=\"\"><figcaption><em>\u808c\u8089\u7d44\u7e54\u662f\u7531\u591a\u689d\u808c\u675f\u69cb\u6210\uff0c\u808c\u675f\u88e1\u9762\u5247\u662f\u808c\u7e96\u7dad\uff0c\u808c\u529b\u8a13\u7df4\u9020\u6210\u7684\u5f35\u529b\u523a\u6fc0\uff0c\u53ef\u4ee5\u8b93\u808c\u7e96\u7dad\u5c3a\u5bf8\u589e\u5927\uff0c\u9054\u6210\u8b8a\u6210\u5de8\u5de8\u7684\u9858\u671b<\/em><\/figcaption><\/figure>\n\n\n\n<ul><li>\u904b\u52d5\u55ae\u4f4d\u5fb5\u53ec (motor unit recruitment) \u7684\u80fd\u529b\u8207\u901f\u5ea6\u63d0\u5347<\/li><\/ul>\n\n\n\n<p>\u4e00\u689d\u795e\u7d93\u52a0\u4e0a\u5b83\u63a7\u5236\u7684\u808c\u8089\u7e96\u7dad\u5408\u7a31\u904b\u52d5\u55ae\u4f4d\uff0c\u4f8b\u5982\u52d5\u773c\u795e\u7d93\u63a7\u5236\u8ca0\u8cac\u8a72\u52d5\u4f5c\u7684\u808c\u8089\u7e96\u7dad\uff0c\u5b83\u5011\u6574\u9ad4\u662f\u4e00\u500b\u904b\u52d5\u55ae\u4f4d\u3002<\/p>\n\n\n\n<p>\u5fb5\u53ec\u53ef\u4ee5\u60f3\u50cf\u6210\u4f60\u5e79\u67b6\u6642\u8acb\u5f97\u5230\u7684\u5e6b\u624b\u3002\u52d5\u4f5c\u9700\u8981\u7684\u529b\u91cf\u5927\u3001\u901f\u5ea6\u5feb\u3001\u6d89\u53ca\u7684\u90e8\u4f4d\u591a\uff0c\u9700\u8981\u7684\u904b\u52d5\u55ae\u4f4d\u4e5f\u66f4\u591a\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*D772xCs2uLl4olvzD6DLuw.jpeg\" alt=\"\"><figcaption><em>\u808c\u529b\u8a13\u7df4\u958b\u767c\u795e\u7d93\u808c\u8089\u7684\u904e\u7a0b\u5c31\u50cf\u662f\u9019\u500b expanding brain&nbsp;meme<\/em><\/figcaption><\/figure>\n\n\n\n<ul><li>\u795e\u7d93\u7cfb\u7d71\u6548\u80fd\u63d0\u9ad8<\/li><\/ul>\n\n\n\n<p>\u808c\u8089\u4e4b\u9593\u5354\u8abf\u6027 (intramuscular coordination) \u7684\u9032\u6b65\uff0c\u4e5f\u662f\u52d5\u4f5c\u63a7\u5236\u7684\u9032\u6b65\uff0c\u795e\u7d93\u808c\u8089\u7cfb\u7d71\u5f9e\u4e00\u500b\u52d5\u4f5c\u4e03\u96f6\u516b\u843d\u5230\u58eb\u8fb2\u5de5\u5546\u5404\u53f8\u5176\u8077\u7684\u904e\u7a0b\u3002\u5177\u9ad4\u4f86\u8aaa\u5c31\u662f\u7576\u4f60\u5e38\u505a\u4e00\u4ef6\u4e8b\u5f8c\u5c31\u6703\u6108\u505a\u6108\u597d\uff0c\u6700\u7d42\u50cf\u4e00\u500b\u4ea4\u97ff\u6a02\u5718\u822c\u548c\u8ae7\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*kZC6cupczI3rwBLQJ0D6fg.jpeg\" alt=\"\"><figcaption><em>Photo by <a href=\"https:\/\/unsplash.com\/@samthewam24?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Samuel Sianipar<\/a> on&nbsp;<a href=\"https:\/\/unsplash.com\/s\/photos\/orchestra?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/em><\/figcaption><\/figure>\n\n\n\n<p>\u901a\u5e38\u795e\u7d93\u65b9\u9762\u7684\u9069\u61c9\u6703\u5148\u65bc\u808c\u8089\uff0c\u56e0\u6b64\u7522\u751f\u4e86\u4e00\u500b\u6709\u8da3\u7684\u73fe\u8c61\uff1a<\/p>\n\n\n\n<p>\u660e\u660e\u6709\u8a8d\u771f\u8a13\u7df4\uff0c\u529b\u91cf\u4e5f\u6709\u6210\u9577\uff0c\u4f46\u5916\u8868\u537b\u4e0d\u592a\u660e\u986f\uff0c\u5728\u8a13\u7df4\u7684\u524d\u5e7e\u5e74\u53ef\u80fd\u90fd\u6703\u88ab\u554f\u300c\u554a\u4e0d\u662f\u6709\u5728\u7df4\uff0c\u600e\u9ebc\u770b\u4e0d\u51fa\u4f86\uff1f\u300d\uff0c\u4f46\u4e5f\u4e0d\u7528\u64d4\u5fc3\uff0c\u808c\u529b\u8a13\u7df4\u6240\u5f37\u8abf\u5920\u91cd\u7684\u91cd\u91cf\u672c\u8eab\uff0c\u5c31\u662f\u808c\u8089\u8b8a\u5927\u7684<a href=\"https:\/\/trustme-ed.com\/blog\/how-do-muscles-get-bigger\" target=\"_blank\" rel=\"noopener\">\u5176\u4e2d\u4e00\u500b\u4e3b\u56e0<\/a>\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*DIW5aRf4lYNEDQRJTBQ8Tw.png\" alt=\"\u6709\u7df4\u5c31\u8b9a\" width=\"NaN\" height=\"NaN\"\/><figcaption><em>\u6709\u7df4\u5c31\u662f\u8b9a\uff01<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u6240\u4ee5\uff0c\u8acb\u5805\u5f37\u7684\u7df4\u4e0b\u53bb\u5427\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u7c21\u55ae\u81f3\u4e0a\u7684\u521d\u5b78\u8005<\/h3>\n\n\n\n<p>\u8acb\u5148\u522a\u6389\u4f60\u5728 Youtube \u5132\u5b58\u7684\u5341\u591a\u90e8 NBA \u7403\u661f\u8a13\u7df4\u5f71\u7247\uff0c\u56e0\u70ba\u7528\u4e0d\u5230\uff0c\u800c\u4e14\u521d\u5b78\u8005\u6700\u4e0d\u9700\u8981\u7684\u5c31\u662f\u82b1\u62db\u3002<\/p>\n\n\n\n<p>\u9019\u968e\u6bb5\u7684\u52d5\u4f5c\u9084\u4e0d\u719f\u7df4\uff0c\u5168\u8eab\u90fd\u662f\u5f31\u9ede\uff0c\u6240\u4ee5\u6bcf\u6b21\u90fd\u7df4\u5168\u8eab\u3002\u7c21\u55ae\u4e0d\u8017\u6642\u7684\u5b89\u6392\u4e5f\u8f03\u80fd\u8b93\u4eba\u990a\u6210\u7fd2\u6163\u3002<\/p>\n\n\n\n<p>\u521d\u5b78\u8005\u7684\u8ab2\u8868\u53ef\u4ee5\u7b26\u5408\u9019\u4e9b\u539f\u5247\uff1a<\/p>\n\n\n\n<ul><li>\u7c21\u55ae\u4e14\u8b8a\u5316\u5c11<\/li><li>\u4eba\u9ad4\u81ea\u7136\u52d5\u4f5c\u539f\u5247 (\u8a73\u898b<a href=\"https:\/\/coachhy.com\/build-your-body2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u7b46\u8005\u820a\u6587<\/a>)<\/li><li>\u6bcf\u6b21\u5168\u8eab\u90fd\u7df4\uff0c\u5168\u8eab\u7df4\u5e36\u4f86\u7684\u523a\u6fc0\u9060\u5927\u65bc\u500b\u5225\u808c\u7fa4<\/li><li>\u4e0d\u82b1\u592a\u591a\u6642\u9593\uff0c\u6bcf\u54681-3\u6b21\uff0c\u6bcf\u6b2145-90\u5206\u9418<\/li><li>\u4ee5\u52d5\u4f5c\u54c1\u8cea\u8207\u529b\u91cf\u7684\u589e\u52a0\u70ba\u76ee\u6a19 \uff0c\u5148\u628a\u52d5\u4f5c\u505a\u597d\uff0c\u5920\u597d\u5c31\u589e\u52a0\u91cd\u91cf<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*tEizVxmtLXNh-AMtYpo1pw.jpeg\" alt=\"\"><figcaption><em>\u6df1\u8e72\u3001\u786c\u8209\u3001\u8de8\u6b65\u3001\u884c\u8d70\u3001\u722c\u884c\u3001\u4e0a\u80a2\u63a8\u62c9\u90fd\u662f\u6700\u9069\u5408\u521d\u5b78\u8005\u7684\u8a13\u7df4\u52d5\u4f5c<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u5728\u8a13\u7df4\u5b8c\u7d93\u904e24\u201372\u5c0f\u6642\u7684\u6062\u5fa9\u5f8c\uff0c\u518d\u4f86\u4e00\u6b21\u300c\u523a\u6fc0\u200a\u2014\u200a\u6062\u5fa9\u200a\u2014\u200a\u9069\u61c9\u300d\u3002\u6bcf\u6b21\u90fd\u80fd\u589e\u52a0\u4e00\u9ede\u91cd\u91cf\uff0c\u4e26\u4e0d\u65b7\u91cd\u8907\u9019\u500b\u904e\u7a0b\u3002\u7136\u5f8c\u8a13\u7df4\u8b8a\u6210\u7fd2\u6163\uff0c\u8b8a\u6210\u751f\u6d3b\u7684\u4e00\u90e8\u5206\u3002<\/p>\n\n\n\n<p>\u76f4\u5230\u67d0\u5929\uff0c\u770b\u5b8c\u7576\u5468\u7684\u8a13\u7df4\u8ab2\u8868\uff0c\u5fc3\u4e2d\u4e00\u7d72\u4e00\u6beb\u90fd\u6c92\u6709\u559c\u6085\u8207\u6b61\u6a02\uff0c\u53cd\u800c\u611f\u5230\u7121\u5e95\u6c89\u91cd\u7684\u58d3\u529b\u2026<\/p>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*8P9n3sZAiOBBE3pNeUfMvw.jpeg\" alt=\"\"><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u5982\u679c\u53ef\u4ee5\u7c21\u55ae\u8ab0\u60f3\u8981\u8907\u96dc\u7684\u9032\u968e\u8005<\/h3>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u5f80\u6614\u7f8e\u597d\u5df2\u4e0d\u518d\uff0c\u9084\u5c0d\u8a13\u7df4\u611f\u5230\u75b2\u5026\u4e86\uff1f<\/p>\n\n\n\n<p>\u56e0\u70ba\u540c\u6a23\u7684\u8ab2\u8868\uff0c\u4f60\u5f88\u96e3\u518d\u8f15\u6613\u9032\u6b65\u3002\u4ee5\u524d 85% \u5f37\u5ea6 5 \u4e0b 5 \u7d44\u7684\u8ab2\u8868\uff0c\u4f11\u606f\u4e00\u5929\u5c31\u80fd\u518d\u4e0a\uff0c\u800c\u4e14\u4e0b\u6b21\u9084\u80fd\u518d\u52a0\u91cd\u3002\u4f46\u4eca\u5929\u7684 85% \u53ef\u80fd\u8981\u4f11\u606f\u4e00\u5468\u624d\u80fd\u5b8c\u5168\u6062\u5fa9\uff0c\u91cd\u91cf\u9084\u8981\u518d\u5f80\u4e0a\u2026\u9952\u4e86\u6211\u5427\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*d7MiAZntjrKJJxQcNNu6pQ.jpeg\" alt=\"\"><figcaption><em>\u89e3\u91cb\u70ba\u4f55\u5ea6\u904e\u521d\u5b78\u8005\u968e\u6bb5\u5bb9\u6613\u649e\u7246\u7684\u9ad4\u80fd\u75b2\u52de\u6a21\u578b (Fitness-Fatigue model)<\/em><\/figcaption><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u5f9e<a href=\"https:\/\/coachhy.com\/fatigue-recover\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9ad4\u80fd\u75b2\u52de\u6a21\u578b<\/a>\u6211\u5011\u53ef\u4ee5\u77e5\u9053\uff0c\u75b2\u52de\u6642\u9593\u4e00\u65e6\u62c9\u5f97\u592a\u9577\uff0c\u8a13\u7df4\u523a\u6fc0\u7684\u6548\u679c\u6703\u9010\u6f38\u964d\u4f4e\u3002<\/p><\/blockquote>\n\n\n\n<p>\u932f\u53ea\u932f\u5728\u4f60\u66f4\u5f37\u4e86\uff0c\u6062\u5fa9\u8b8a\u5f97\u66f4\u6162\uff0c\u523a\u6fc0\u7684\u9700\u6c42\u4e5f\u8b8a\u5927\u4e86\u3002\u539f\u4f86\u5f37\u58ef\u4e5f\u662f\u4e00\u7a2e\u8ca0\u64d4\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*q2hKQhnkFF4JC_rkALBwTQ.jpeg\" alt=\"\"><figcaption><em>\u9577\u671f\u8a13\u7df4\u5e36\u4f86\u7684\u8ca0\u9762\u60c5\u7dd2\u4e5f\u662f\u904b\u52d5\u5fc3\u7406\u5b78\u7684\u91cd\u8981\u8ab2\u984c Photo by <a href=\"https:\/\/unsplash.com\/@burntnegative?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Lachlan Thompson<\/a> on <\/em><a href=\"https:\/\/unsplash.com\/s\/photos\/burnout?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\"><em>Unsplash<\/em><\/a><\/figcaption><\/figure>\n\n\n\n<p>\u83dc\u96de\u96d6\u7136\u6703\u88ab\u89aa\u53cb\u7b11\u300c\u554a\u4e0d\u662f\u6709\u5728\u7df4\u600e\u9ebc\u770b\u4e0d\u51fa\u4f86\u300d\uff0c\u4f46\u8eab\u70ba\u83dc\u96de\u5f88\u5e78\u798f\u7684\u662f\u600e\u9ebc\u7df4\u90fd\u5f88\u5bb9\u6613\u9032\u6b65\u3002\u9032\u968e\u8005\u7684\u82e6\uff0c\u53ea\u6709\u5230\u4e86\u9019\u500b\u968e\u6bb5\u7684\u4eba\u624d\u6703\u6df1\u523b\u660e\u767d\u3002<\/p>\n\n\n\n<p>\u800c\u9019\u500b\u968e\u6bb5\uff0c\u5c31\u662f\u8ab2\u7a0b\u8a2d\u8a08\u767e\u5bb6\u722d\u9cf4\u7684\u6642\u5019\u4e86\uff0c\u5e38\u807d\u5230\u7684\u8af8\u5982\uff1a<a href=\"https:\/\/blog.easepain.tw\/little-strong\/periodization-training\/\" target=\"_blank\" rel=\"noopener\">NSCA\u7d93\u5178\u5718\u584a\u9031\u671f<\/a>\u3001<a href=\"https:\/\/www.google.com\/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=&amp;cad=rja&amp;uact=8&amp;ved=2ahUKEwifvKuU4-PtAhVjwosBHR-gBx4QFjAAegQIARAC&amp;url=https%3A%2F%2Fwww.t-nation.com%2Fworkouts%2F531-how-to-build-pure-strength&amp;usg=AOvVaw2yOJ_kcf7vHzXRe51mwBTt\" target=\"_blank\" rel=\"noopener\">5\/3\/1\u8ab2\u8868<\/a>\u3001<a href=\"https:\/\/atp.home.blog\/2019\/09\/06\/%E7%88%86%E7%99%BC%E5%8A%9B%E5%8F%8A%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E5%85%B1%E8%BB%9B%E8%A8%93%E7%B7%B4%E6%B3%95conjugate-system\/\" target=\"_blank\" rel=\"noopener\">\u897f\u5cb8\u69d3\u9234\u5171\u8edb\u9031\u671f<\/a> \u3001<a href=\"https:\/\/atp.home.blog\/2020\/05\/08\/%e6%9c%80%e5%a4%a7%e8%82%8c%e5%8a%9b%e8%a8%93%e7%b7%b4%ef%bc%8d%e5%be%b7%e5%b7%9e%e8%a8%93%e7%b7%b4%e6%b3%95the-texas-method\/\" target=\"_blank\" rel=\"noopener\">\u5fb7\u5dde\u6a21\u5f0f\u7dda\u6027\u9031\u671f<\/a>\u3001<a href=\"https:\/\/www.books.com.tw\/products\/0010763998\" target=\"_blank\" rel=\"noopener\">MBSC\u8a13\u7df4\u7cfb\u7d71<\/a>\u3001<a href=\"https:\/\/www.youtube.com\/watch?v=oJoaxHb5yfw\" target=\"_blank\" rel=\"noopener\">\u4e09\u968e\u8a13\u7df4<\/a> (Triphasic Training)\u3001<a href=\"https:\/\/oldschooltrainer.com\/bill-starrs-5-x-5-training\/\" target=\"_blank\" rel=\"noopener\">Bill Starr\u2019s 5&#215;5<\/a>\u2026<\/p>\n\n\n\n<p>\u6709\u5982\u6b66\u6797\u9580\u6d3e\u822c\u7684\u5206\u985e\uff0c\u5176\u5be6\u90fd\u662f\u70ba\u4e86\u89e3\u6c7a\u5404\u5730\u9032\u968e\u8005\u9047\u5230\u7684\u8a13\u7df4\u554f\u984c\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*StmUWz1NpqQ8uNcU8U9CHQ.jpeg\" alt=\"\"><\/figure>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*2D7cRvEqqIoqBvOhLUpCig.jpeg\" alt=\"\"><\/figure>\n\n\n\n<p>\u96d6\u7136\u76ee\u6a19\u4e00\u81f4\uff0c\u4f46\u9019\u4e9b\u9580\u6d3e\u6709\u7684\u7406\u8ad6\u5dee\u8ddd\u6975\u5927\uff0c\u6bcf\u4e00\u7a2e\u8ab2\u8868\u90fd\u80fd\u518d\u5beb\u6210\u4e00\u7bc7\u5343\u5b57\u9577\u6587\u4ecb\u7d39\uff0c\u76f8\u4fe1\u8b80\u8005\u770b\u5230\u9019\u908a\u773c\u775b\u5df2\u7d93\u7d2f\u4e86\uff0c\u56e0\u6b64\u5148\u7c21\u55ae\u7e3d\u7d50\uff0c\u7b46\u8005\u8a8d\u70ba\u7684\u9032\u968e\u8005\u8ab2\u8868\u5b89\u6392\u539f\u5247\uff1a<\/p>\n\n\n\n<ul><li>\u7121\u53ef\u53d6\u4ee3\u7684\u6700\u5927\u808c\u529b<\/li><\/ul>\n\n\n\n<p>\u6700\u5927\u808c\u529b\u626e\u6f14\u8a13\u7df4\u706b\u8eca\u982d\u7684\u89d2\u8272\uff0c\u4e0d\u80fd\u6bcf\u6b21\u90fd\u7df4\u9ad8\u5f37\u5ea6\uff0c\u4f46\u6bcf\u9031\u4ecd\u9700\u6700\u4f4e\u9650\u5ea6\u7684\u9ad8\u5f37\u5ea6\u65e5\u3002<\/p>\n\n\n\n<ul><li>\u9031\u671f\u8207\u5c08\u9805\u6027(\u5c08\u9805\u6027=\u8981\u4ec0\u9ebc\u80fd\u529b\u5c31\u7df4\u4ec0\u9ebc)<\/li><\/ul>\n\n\n\n<p>\u5927\u90e8\u5206\u8a13\u7df4\u8005\u6700\u7d42\u76ee\u6a19\u4e0d\u662f\u7121\u6b62\u76e1\u7684\u69d3\u9234\u529b\u91cf\uff0c\u9577\u671f\u8ab2\u8868\u88e1\u9762\u6703\u6709\u5c08\u9805\u6027\u9ad8\u7684\u8a13\u7df4\uff0c\u4e5f\u6703\u6709\u5c08\u9805\u6027\u8f03\u4f4e\u7684\u8a13\u7df4\u3002\u56e0\u61c9\u76ee\u6a19\u800c\u5b9a\u671f\u6539\u8b8a\u8ab2\u8868\u7684\u5c08\u9805\u6027\u9ad8\u4f4e\u5c31\u662f\u9031\u671f\u8a13\u7df4\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*UadYN3eN9lGp_m8YgpvC6A.jpeg\" alt=\"\u7c43\u7403\u9700\u8981\u7684\u8a13\u7df4\u65b9\u5f0f\n\"\/><figcaption><em>\u4ee5\u7c43\u7403\u904b\u52d5\u70ba\u4f8b\uff0c\u548c\u7c43\u7403\u76f8\u95dc\u6027\u9ad8\u7684\u5c31\u662f\u9ad8\u5c08\u9805\u6027\uff0c\u56e0\u6b64\u8ca0\u91cd\u534a\u8e72\u3001\u8df3\u8e8d\u3001\u8207\u904b\u7403\u662f\u9ad8\u5c08\u9805\u6027\u3001\u8ca0\u91cd\u6df1\u8e72\u662f\u4e2d\u5ea6\u5c08\u9805\u6027\u3001\u80a1\u4e8c\u982d\u808c\u88dc\u5f37\u662f\u4f4e\u5c08\u9805\u6027 <\/em><\/figcaption><\/figure>\n\n\n\n<ul><li>\u589e\u52a0\u52d5\u4f5c\u8b8a\u5316\u5ea6(Variability)<\/li><\/ul>\n\n\n\n<p>\u540c\u6a23\u662f\u6df1\u8e72\uff0c\u53ef\u4ee5\u63db\u53e6\u4e00\u7a2e\u5668\u6750\u3001\u7ad9\u8ddd\u3001\u8b8a\u52d5\u963b\u529b\u2026\u8b8a\u5316\u5ea6\u80fd\u907f\u514d\u8001\u624b\u9069\u61c9\u8a13\u7df4\u5f8c\u523a\u6fc0\u7684\u964d\u4f4e\uff0c\u4e5f\u907f\u514d\u9577\u671f\u4f7f\u7528\u540c\u4e00\u500b\u8a13\u7df4\u52d5\u4f5c\u9020\u6210\u75bc\u75db\u7d2f\u7a4d\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*RA5BHkAuELCyGYsnmoafpA.jpeg\" alt=\"\u54f2\u5609\u6559\u7df4\n\"\/><figcaption><em>\u7279\u6b8a\u69d3+\u7279\u6b8a\u7ad9\u59ff+\u8b8a\u52d5\u5f37\u5ea6\u7684\u7bb1\u4e0a\u8e72 PC:<\/em><a href=\"https:\/\/www.instagram.com\/trainingyang\/?hl=zh-tw\" target=\"_blank\" rel=\"noopener\"><em>\u54f2\u5609\u6559\u7df4<\/em><\/a><\/figcaption><\/figure>\n\n\n\n<ul><li>\u9ad8\u8a13\u7df4\u91cf\u88dc\u5f37\u5f31\u9ede<\/li><\/ul>\n\n\n\n<p>\u7528\u8f03\u9ad8\u7684\u8a13\u7df4\u91cf\u4f86\u88dc\u5f37\u76ee\u524d\u52d5\u4f5c\u7684\u5f31\u9ede\u90e8\u4f4d\uff0c\u4f8b\u5982\u81e5\u63a8\u5361\u95dc\u5c31\u88dc\u5f37\u624b\u81c2\u8a13\u7df4\u3002<\/p>\n\n\n\n<ul><li>\u591a\u5143\u5747\u8861\u767c\u5c55<\/li><\/ul>\n\n\n\n<p>\u524d\u5074\u5f8c\u5074\u5747\u8861\u8a13\u7df4\u3001\u55ae\u908a\u96d9\u908a\u5747\u8861\u8a13\u7df4\u3001\u8dd1\u8df3\u722c\u884c\u7ffb\u6efe\u8a13\u7df4\u3001\u9ad8\u901f\u5ea6\u8a13\u7df4\uff0c\u9019\u4e9b\u65b9\u6cd5\u90fd\u80fd\u56de\u982d\u4f86\u5e6b\u4f60\u8b8a\u5f97\u66f4\u300c\u591a\u5143\u5f37\u58ef\u300d<\/p>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*rDoREWs29cFhEn5ISNktGw.jpeg\" alt=\"\"><\/figure>\n\n\n\n<ul><li>\u91cd\u8996\u6062\u5fa9<\/li><\/ul>\n\n\n\n<p>\u9664\u4e86\u7761\u7720\u7684\u91cd\u8981\u4e4b\u5916\uff0c\u8ab2\u8868\u7a7f\u63d2\u4f4e\u5f37\u5ea6\u65e5\u7576\u4f5c\u52d5\u614b\u6062\u5fa9\uff0c\u907f\u514d\u6bcf\u6b21\u9ad8\u5f37\u5ea6\u4e4b\u9593\u7a7a\u767d\u592a\u4e45\uff0c\u800c\u4f4e\u5f37\u5ea6\u65e5\u7684\u8a13\u7df4\u4e5f\u4e0d\u6703\u589e\u52a0\u65e2\u6709\u7684\u75b2\u52de\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u7d66\u6c92\u770b\u5167\u6587\u5c31\u62c9\u5230\u9019\u908a\u7684\u4f60<\/h3>\n\n\n\n<p>\u9577\u671f\u8a13\u7df4\u6700\u56f0\u96e3\u7684\u5c31\u662f\u9047\u5230\u74f6\u9838\u5f8c\u7684\u9032\u9000\u5169\u96e3\uff0c\u770b\u8457\u8eab\u908a\u7684\u4eba\u4e0d\u65b7\u9032\u6b65\uff0c\u81ea\u5df1\u537b\u5361\u5728\u4e0d\u4e0a\u4e0d\u4e0b\u7684\u95dc\u5361\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u70ba\u4ec0\u9ebc\u8a13\u7df4\u6700\u96e3\u7684\u4e0d\u662f\u8eab\u9ad4\u7684\u78e8\u7df4\u800c\u662f\u5fc3\u6027\u4e0a\u7684\u6311\u6230\uff0c\u56e0\u70ba\u53ea\u8981\u7df4\u5f97\u5920\u4e45\uff0c\u53d7\u50b7\u3001\u4f4e\u6f6e\u3001\u632b\u6298\u8207\u5026\u6020\u90fd\u662f\u5fc5\u7136\u3002<\/p><\/blockquote>\n\n\n\n<p>\u7576\u808c\u529b\u8a13\u7df4\u7684\u9032\u6b65\u8b8a\u6162\u4e86\u600e\u9ebc\u8fa6\uff1f\u7b46\u8005\u9019\u4e00\u5169\u5e74\u6709\u500b\u4e0d\u932f\u7684\u89e3\u6cd5\uff0c\u90a3\u5c31\u662f\u53bb\u5617\u8a66\u5176\u4ed6\u7684\u5c08\u9805\u904b\u52d5\uff0c\u8b93\u8a13\u7df4\u8eab\u9ad4\u7684\u71b1\u60c5\u53ef\u4ee5\u63db\u500b\u65b9\u5f0f\u5ef6\u7e8c\u4e0b\u53bb\u3002<\/p>\n\n\n\n<p>\u7562\u7adf\u5728\u65b0\u7684\u9818\u57df\uff0c\u4f60\u6c38\u9060\u53c8\u662f\u53e6\u4e00\u500b\u521d\u5b78\u8005\uff0c\u53c8\u53ef\u4ee5\u4eab\u53d7\u5230\u4e00\u6b21\u521d\u5b78\u8005\u6548\u61c9\u7684\u7f8e\u597d\uff0c\u4e5f\u53ef\u4ee5\u5b78\u8457\u7df4\u7fd2\u7528\u4e0d\u7fd2\u6163\u7684\u65b9\u5f0f\u89e3\u6c7a\u554f\u984c\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*iOCqoKBvBlqEljDAF9eBQg.jpeg\" alt=\"\u6211\u7684\u904b\u52d5\u7d00\u9304\"\/><\/figure>\n\n\n\n<p>\u6700\u5f8c\u5c31\u7528\u9019\u5f35\u5716\u4f86\u7c21\u55ae\u7e3d\u7d50\uff0c\u521d\u5b78\u8005\u548c\u9032\u968e\u8005\u5728\u8ab2\u8868\u5b89\u6392\u4e0a\u7684\u6838\u5fc3\u5dee\u7570\uff1a<\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*z1_CmNEMSPh4FGPEftraRA.jpeg\" alt=\"\u521d\u5b78\u8005\u9032\u968e\u8005\u8ab2\u8868\u5dee\u7570\n\"\/><\/figure>\n\n\n\n<p>\u82e5\u6709\u4efb\u4f55\u8a13\u7df4\u4e0a\u7684\u7591\u554f\uff0c\u6b61\u8fce<a href=\"https:\/\/coachhy.com\/index.php\/contact\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8207\u6211\u806f\u7d61<\/a>\u3002<\/p>\n\n\n\n<p><strong>\u5982\u679c\u4f60\u559c\u6b61\u9019\u7bc7\u6587\u7ae0\uff0c\u4e5f\u53ef\u4ee5\u8acb\u6211<\/strong><a href=\"https:\/\/p.ecpay.com.tw\/40BEDE4\" target=\"_blank\" rel=\"noopener\">\u559d\u676f\u5496\u5561<\/a><strong>\uff0c\u8b93\u6211\u80fd\u7e7c\u7e8c\u5275\u9020\u51fa\u66f4\u591a\u512a\u8cea\u5167\u5bb9\u3002<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u9644\u8a3b\uff1a\u8ab2\u7a0b\u8a2d\u8a08\u540d\u8a5e\u89e3\u91cb<\/h3>\n\n\n\n<pre class=\"wp-block-preformatted\"><span style=\"font-size: 18pt; font-family: Noto Sans HK;\">\u5f37\u5ea6(intensity):\u808c\u529b\u8a13\u7df4\u7684\u5f37\u5ea6\u5c31\u662f\u5668\u6750\u91cd\u91cf\u7684\u8ca0\u91cd<\/span><\/pre>\n\n\n\n<pre class=\"wp-block-preformatted\"><span style=\"font-size: 18pt; font-family: Noto Sans HK;\">\u6700\u5927\u53cd\u8986\u6b21\u6578(repetition maximum,RM):\u53ea\u80fd\u505a1\u4e0b\u7684\u91cd\u91cf\u5c31\u662f1RM\uff0c\u5047\u8a2d1RM\u662f100kg\uff0c80%\u5c31\u662f80\u516c\u65a4\uff0c\u5f37\u5ea6\u7684\u767e\u5206\u6bd4\u7531\u6b64\u800c\u4f86<\/span><\/pre>\n\n\n\n<pre class=\"wp-block-preformatted\"><span style=\"font-size: 18pt; font-family: Noto Sans HK;\">\u7d44\u6578(sets):\u6bcf\u4e00\u500b\u8a13\u7df4\u52d5\u4f5c\u7684\u8a13\u7df4\u7d44\u6578\uff0c\u4e0d\u542b\u71b1\u8eab\u7d44<\/span><\/pre>\n\n\n\n<pre class=\"wp-block-preformatted\"><span style=\"font-size: 18pt; font-family: Noto Sans HK;\">\u6b21\u6578(reps):\u6bcf\u4e00\u500b\u8a13\u7df4\u7d44\u7684\u8a13\u7df4\u6b21\u6578<\/span><\/pre>\n\n\n\n<pre class=\"wp-block-preformatted\"><span style=\"font-size: 18pt; font-family: Noto Sans HK;\">\u8a13\u7df4\u91cf(volume):\u7d44\u6578x\u6b21\u6578\u7684\u4e58\u7a4d<\/span><\/pre>\n\n\n\n<pre class=\"wp-block-preformatted\"><span style=\"font-size: 18pt; font-family: Noto Sans HK;\">\u7d44\u9593\u4f11\u606f(rest between sets):\u6bcf\u4e00\u8a13\u7df4\u7d44\u4e4b\u9593\u7684\u4f11\u606f\u6642\u9593<\/span><\/pre>\n\n\n\n<pre class=\"wp-block-preformatted\"><span style=\"font-size: 18pt; font-family: Noto Sans HK;\">\u8a13\u7df4\u983b\u7387(frequency):\u591a\u6578\u4eba\u7684\u4f5c\u606f\u90fd\u662f\u4ee5\u4e00\u9031\u70ba\u55ae\u4f4d\uff0c\u56e0\u6b64\u983b\u7387\u901a\u5e38\u662f\u4e00\u9031\u8a13\u7df4\u7684\u6b21\u6578<\/span><\/pre>\n\n\n\n<h3 class=\"wp-block-heading\">\u53c3\u8003\u8cc7\u6599\u8207\u5ef6\u4f38\u95b1\u8b80\uff1a<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.amazon.com\/Practical-Programming-Strength-Training-Rippetoe\/dp\/0982522754\" target=\"_blank\" rel=\"noopener\"><em>Mark Rippetoe &amp; Andy Baker (2014). Practical Programming for Strength Training (3rd ed.)<\/em><\/a><\/p>\n\n\n\n<p>\u897f\u5cb8\u69d3\u9234\u5c0d\u50b3\u7d71\u7dda\u6027\u9031\u671f\u7684\u53cd\u5c0d\u8ad6\u8ff0 <a href=\"https:\/\/www.t-nation.com\/training\/the-periodization-bible-part-1\" target=\"_blank\" rel=\"noopener\">Part1<\/a> <a href=\"https:\/\/www.t-nation.com\/training\/the-periodization-bible-part-2\" target=\"_blank\" rel=\"noopener\">Part2<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/slideplayer.com\/slide\/1466788\/4\/images\/53\/Figure+15.3.jpg\" target=\"_blank\" rel=\"noopener\">NSCA \u8a13\u7df4\u5f37\u5ea6\u8207\u6b21\u6578\u6240\u5c0d\u61c9\u7684\u8a13\u7df4\u76ee\u6a19<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/acefitnessmediastorage.blob.core.windows.net\/webcontent\/blogs\/blog-examprep-040413.png\" target=\"_blank\" rel=\"noopener\">\u6700\u5927\u53cd\u8986\u6b21\u6578 (RM) \u5c0d\u7167\u8868<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image wp-caption is-style-default\"><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*nQj5xvoWmJyxN22zSqInxQ.jpeg\" alt=\"Prolepin\u2019s chart\n\"\/><figcaption><em>\u8457\u540d\u7684 Prilepin\u2019s chart \u662f\u4fc4\u7f85\u65af\u6559\u7df4 Prilepin \u6b78\u7d0d\u83c1\u82f1\u8209\u91cd\u9078\u624b\u8a13\u7df4\u5f97\u5230\u7684\u300c\u5f37\u5ea6\/\u8a13\u7df4\u91cf\u300d\u5c0d\u7167\u8868<\/em><\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u300c\u6211\u8981\u7df4\u4ec0\u9ebc\u8ab2\u8868\u624d\u5c0d\u6bd4\u8cfd\u6709\u5e6b\u52a9\uff1f\u300d \u300c\u53ef\u4ee5\u7d66\u6211\u4e00\u5f35\u8ab2\u8868\u8b93\u6211\u81ea\u5df1\u7df4\u55ce\uff1f\u300d \u300c\u8a13\u7df4\u649e\u7246\u600e\u9ebc\u8fa6\uff1f\u8981\u63db\u4ec0\u9ebc\u8ab2\u8868\uff1f\u300d \u9019 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":125,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50],"tags":[12,18],"_links":{"self":[{"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/posts\/44"}],"collection":[{"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/comments?post=44"}],"version-history":[{"count":7,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/posts\/44\/revisions"}],"predecessor-version":[{"id":800,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/posts\/44\/revisions\/800"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/media\/125"}],"wp:attachment":[{"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/media?parent=44"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/categories?post=44"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/tags?post=44"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}