{"id":46,"date":"2020-10-25T23:00:11","date_gmt":"2020-10-25T15:00:11","guid":{"rendered":"https:\/\/coachhycom.wordpress.com\/2020\/10\/25\/%e4%bd%a0%e7%b4%af%e4%ba%86%e5%97%8e%ef%bc%9f%e8%a8%93%e7%b7%b4%e4%b8%ad%e7%9a%84%e7%96%b2%e5%8b%9e%e8%88%87%e6%81%a2%e5%be%a9\/"},"modified":"2021-06-28T18:27:31","modified_gmt":"2021-06-28T10:27:31","slug":"fatigue-recover","status":"publish","type":"post","link":"https:\/\/coachhy.com\/fatigue-recover\/","title":{"rendered":"\u4f60\u7d2f\u4e86\u55ce\uff1f\u8a13\u7df4\u4e2d\u7684\u75b2\u52de\u8207\u6062\u5fa9"},"content":{"rendered":"\n<p>\u591a\u6578\u8ac7\u904b\u52d5\u8207\u8a13\u7df4\u7684\u6587\u7ae0\uff0c\u90fd\u5728\u6559\u4f60\u600e\u9ebc\u7df4\u3002\u4f46\u53ea\u8981\u6709\u7df4\u5c31\u6703\u8b8a\u5f37\u4e86\u55ce\uff1f\u672c\u7bc7\u6587\u7ae0\u6211\u60f3\u8ac7\u8ac7\u7e3d\u662f\u88ab\u5ffd\u8996\u7684<strong>\u75b2\u52de\u8207\u6062\u5fa9<\/strong>\uff0c\u4ee5\u53ca\u4ed6\u5011\u5728\u8a13\u7df4\u4e2d\u626e\u6f14\u7684\u89d2\u8272\u3002<\/p>\n\n\n\n<p>\u8b93\u6211\u5011\u5148\u5f9e\u6bcf\u500b\u6559\u7df4\u4e00\u5b9a\u90fd\u6703\u807d\u904e\u7684\u9019\u53e5\u8a71\u958b\u59cb\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\uff62\u6211\u6bcf\u5929\u90fd\u7d2f\u5f97\u8981\u6b7b\u9084\u8981\u6211\u904b\u52d5\uff1f\u300d<\/h3>\n\n\n\n<p><a href=\"https:\/\/ec.ltn.com.tw\/article\/breakingnews\/3308304\" target=\"_blank\" rel=\"noopener\">\u5728\u9ad8\u5de5\u6642\u7684\u793e\u6703\u4e2d<\/a>\uff0c\u591a\u6578\u4eba\u7684\u751f\u6d3b\u5df2\u7d93\u5920\u75b2\u52de\u4e86\uff0c\u9023\u4f11\u606f\u90fd\u4e0d\u592a\u5920\u7684\u72c0\u6cc1\u4e0b\uff0c\u904b\u52d5\u4f3c\u4e4e\u662f\u5f92\u589e\u53e6\u4e00\u7a2e\u75b2\u52de\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*PzXRNT6IQQodjQuLndZa-g.jpeg\" alt=\"\u75b2\u52de\u554a\u75b2\u52de\n\"\/><figcaption><em>Photo by <a href=\"https:\/\/unsplash.com\/@christnerfurt?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Christian Erfurt<\/a> on&nbsp;<\/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>\u751f\u6d3b\u4e2d\u7684\u5404\u7a2e\u58d3\u529b\u8207\u75b2\u618a\u4e0d\u582a\u7684\u8eab\u5fc3\uff0c\u78ba\u5be6\u662f\u9032\u884c\u8a13\u7df4\u7684\u4e00\u5927\u963b\u7919\u3002\u5728\u9019\u908a\u7b46\u8005\u4e26\u4e0d\u6253\u7b97\u4ee5\u300c\u7d2f\u53ea\u662f\u85c9\u53e3\u300d\u7684\u59ff\u614b\u770b\u5f85\u4e0d\u904b\u52d5\u7684\u4eba\uff0c\u7562\u7adf\u62d6\u8457\u904e\u52de\u7684\u8eab\u8ec0\u5230\u5065\u8eab\u623f\uff0c\u5be6\u969b\u4e0a\u4e5f\u4e26\u4e0d\u662f\u4e00\u4ef6\u597d\u4e8b\u3002<\/p>\n\n\n\n<p>\u4f46\u662f\u5462\uff0c<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u8eab\u9ad4\u662f\u6211\u5011\u8207\u4e16\u754c\u4e92\u52d5\u7684\u6700\u76f4\u63a5\u9014\u5f91\uff0c\u6211\u5011\u9078\u64c7\u4ec0\u9ebc\u6a23\u7684\u751f\u6d3b\u578b\u614b\uff0c\u8eab\u9ad4\u5c31\u6703\u9069\u61c9\u6210\u90a3\u500b\u6a23\u5b50\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*bs7oVHG2EH42GtsBa6_oSA.jpeg\" alt=\"\"><figcaption><em>Photo by <a href=\"https:\/\/unsplash.com\/@wocintechchat?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Christina @ wocintechchat.com<\/a> on&nbsp;<\/em><a href=\"https:\/\/unsplash.com\/s\/photos\/business-meeting?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>\u5176\u5be6\u898f\u5f8b\u7684\u8a13\u7df4\u4e26\u4e0d\u9700\u8981\u5927\u628a\u5927\u628a\u7684\u6642\u9593\uff0c\u5982\u679c\u4f60\u7684\u751f\u6d3b\u5b8c\u5168\u6c92\u6709\u8fa6\u6cd5\u6392\u5165\u898f\u5f8b\u7684\u8a13\u7df4\uff0c\u5f88\u53ef\u80fd\u904b\u52d5\u4e5f\u4e0d\u80fd\u89e3\u6c7a\u4f60\u7684\u554f\u984c\uff0c\u56e0\u70ba\u4f60\u7684\u751f\u6d3b\u578b\u614b\u5df2\u7d93\u4e0d\u592a\u5065\u5eb7\u4e86\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u8170\u9178\u80cc\u75db\u3001\u9ad4\u529b\u4e0d\u5982\u4ee5\u5f80\u7684\u751f\u6d3b\u672a\u5fc5\u662f\u6210\u9577\u7684\u4ee3\u50f9\u3002\u4eba\u8ddf\u6240\u6709\u751f\u7269\u4e00\u6a23\uff0c\u8eab\u9ad4\u80fd\u5f80\u58de\u7684\u65b9\u5411\u9069\u61c9\u4e5f\u80fd\u5f80\u597d\u7684\u65b9\u5411\u9069\u61c9\u3002<\/p><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">\u751f\u7269\u662f\u5982\u4f55\u9069\u61c9\u5f8c\u8b8a\u5f37\u7684\uff1f<\/h3>\n\n\n\n<p>\u6bcf\u4e00\u7a2e\u751f\u7269\u9ad4\u90fd\u6709\u9069\u61c9\u523a\u6fc0\u7684\u6f5b\u529b\u8207\u5929\u6027\uff0c\u9019\u662f\u6f14\u5316\u4e0a\u751f\u7269\u5fc5\u9808\u9069\u61c9\u74b0\u5883\u7684\u7d50\u679c\u3002\u808c\u529b\u8a13\u7df4\u7684\u50f9\u503c\u5728\u65bc\u63d0\u4f9b\u4eba\u5011\u6709\u6548\u53c8\u5b89\u5168\u7684\u523a\u6fc0\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*p3jZxGUVlEt6RSFdnXjOpw.jpeg\" alt=\"\u5b78\u7fd2\u8209\u91cd\"\/><figcaption><em>\u5716\u70ba\u7b46\u8005\u8fd1\u671f\u8a13\u7df4\u8209\u91cd\u904b\u52d5\u7684\u6293\u8209\u3002\u4efb\u4f55\u8a13\u7df4\u53ea\u8981\u6301\u7e8c\u4e0b\u53bb\uff0c\u4f60\u90fd\u6703\u770b\u898b\u751f\u7269\u9ad4\u7684\u9069\u61c9\u662f\u5982\u4f55\u767c\u751f\u7684<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u8981\u4e86\u89e3\u8a13\u7df4\u7684\u9069\u61c9\u904e\u7a0b\uff0c\u4e00\u5b9a\u8981\u77e5\u9053\u5169\u500b\u904b\u52d5\u8a13\u7df4\u6cd5\u7684\u7406\u8ad6\u6a21\u578b\uff1a<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u4e00\u822c\u9069\u61c9\u75c7\u5f8c\u7fa4 (General Adaptation Syndrome, \u4e0b\u7a31GAS)<\/h4>\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*6ytN8_IkeCJvL9pwOWgFEQ.jpeg\" alt=\"\uff27\uff21\uff33\"\/><figcaption><em>\u6bcf\u6b21\u7684\u8a13\u7df4\u90fd\u6703\u5f97\u5230\u523a\u6fc0\uff0c\u523a\u6fc0\u6703\u5e36\u4f86\u9707\u76ea\u671f\uff0c\u4f7f\u751f\u7406\u72c0\u614b\u53d7\u5230\u5f71\u97ff\u77ed\u66ab\u4e0b\u6ed1\uff1b\u4e4b\u5f8c\u8eab\u9ad4\u70ba\u4e86\u9069\u61c9\u523a\u6fc0\uff0c\u7522\u751f\u5411\u4e0a\u9069\u61c9\u7684\u963b\u6297\u671f\uff1b\u82e5\u58d3\u529b\u904e\u5927\u904e\u5f37\u904e\u4e45\uff0c\u6216\u8005\u662f\u523a\u6fc0\u7684\u85e5\u6548\u9000\u6563\uff0c\u72c0\u614b\u6703\u9010\u6f38\u4e0b\u6ed1\u81f3\u539f\u9ede\u751a\u81f3\u4f4e\u65bc\u539f\u59cb\u72c0\u614b\uff0c\u6b64\u70ba\u8017\u7aed\u671f<\/em><\/figcaption><\/figure>\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*Chv7qHskC0BSVUT2A6S2TA@2x.jpeg\" alt=\"\u9032\u6b65\u66f2\u7dda\n\"\/><figcaption><em>\u5728\u5c0d\u7684\u6642\u6a5f\u7d66\u4e88\u9069\u7576\u7684\u523a\u6fc0\uff0c\u8eab\u9ad4\u53ef\u4ee5\u5728\u963b\u6297\u671f\u5f8c\u907f\u514d\u8017\u7aed\uff0c\u91cd\u65b0\u8fce\u4f86\u4e00\u6b21\u65b0\u7684\u9707\u76ea\u671f\u8207\u963b\u6297\u671f\uff0c\u8b93\u8eab\u9ad4\u5728\u6ce2\u52d5\u4e0b\u4e0d\u65b7\u6210\u9577\u3002\u597d\u7684\u8a13\u7df4\u80fd\u5920\u7522\u751f\u597d\u5e7e\u689d\u4e0d\u65b7\u5411\u4e0a\u7684\u66f2\u7dda<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u5f9e GAS \u7406\u8ad6\u6211\u5011\u53ef\u4ee5\u77e5\u9053\uff0c\u300c\u5148\u9000\u6b65\u5f8c\u9032\u6b65\u300d\u662f\u4eba\u7d93\u904e\u8a13\u7df4\u5f8c\u7684\u5fc5\u7136\u73fe\u8c61\u3002\u6bcf\u4e00\u6b21\u7684\u8a13\u7df4\u5f8c\u7684\u8eab\u9ad4\u72c0\u614b\u90fd\u6703\u6bd4\u5148\u524d\u66f4\u5dee\uff0c\u4e00\u5b9a\u8981\u6709\u8db3\u5920\u7684\u6062\u5fa9\uff0c\u6c89\u6f5b\u5f8c\u8d85\u8d8a\u672c\u4f86\u7684\u81ea\u5df1\u3002<\/p>\n\n\n\n<p>GAS \u7406\u8ad6\u544a\u8a34\u6211\u5011\u7d93\u904e\u523a\u6fc0\u5f8c\uff0c\u4eba\u53ef\u4ee5\u8d85\u904e\u539f\u59cb\u7684\u9ad4\u80fd\u72c0\u614b\uff0c\u9019\u5c31\u662f\u751f\u7269\u5b78\u4e0a\u6240\u8b02\u7684\u300c\u8b8a\u5f97\u66f4\u5f37\u300d\uff0c\u6216\u662f\u8aaa\u300c\u5411\u4e0a\u9069\u61c9\u300d\u3002\u90a3\u300c\u5411\u4e0b\u9069\u61c9\u300d\u662f\u4ec0\u9ebc\u5462\uff1f\u9577\u671f\u7684\u751f\u75c5\u3001\u8001\u5316\u90fd\u662f\u5e38\u898b\u7684\u5411\u4e0b\u9069\u61c9\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u4eba\u53ea\u80fd\u9078\u64c7\u5411\u4e0a\u6216\u662f\u5411\u4e0b\u9069\u61c9\uff0c\u7dad\u6301\u73fe\u72c0\u5176\u5be6\u5c31\u662f\u5411\u4e0a\u9069\u61c9\u8207\u5411\u4e0b\u9069\u61c9\u76f8\u62b5\u92b7\u5f8c\u7684\u7d50\u679c\u3002<\/p><\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\">\u9ad4\u80fd\u75b2\u52de\u6a21\u578b (Fitness-Fatigue Model,&nbsp;\u4e0b\u7a31FFM)<\/h4>\n\n\n\n<figure class=\"wp-block-image is-resized wp-caption is-style-default\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*YD-CHgwNVyl9l56fnJMNhQ.jpeg\" alt=\"FFM\n\" width=\"604\" height=\"219\"\/><figcaption><em>FFM \u5716\u4e2d\u9019\u689d\u7d2b\u8272\u7684\u8868\u73fe\u66f2\u7dda\uff0c\u53ef\u4ee5\u8996\u70ba GAS \u7406\u8ad6\u90a3\u689d\u5148\u4e0b\u5f8c\u4e0a\u7684\u66f2\u7dda\u3002\u8868\u73fe\u66f2\u7dda\u4e0a\u7684\u6bcf\u4e00\u9ede\u90fd\u662f\u9ad4\u80fd\u9069\u61c9\u8207\u75b2\u52de\u7684\u7e3d\u548c<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u8a13\u7df4\u7684\u76ee\u6a19\u662f\u70ba\u4e86\u6700\u7d42\u7684\u8868\u73fe (performance) \u4e0a\u5347\uff0c\u6bcf\u4e00\u6b21\u7684\u8a13\u7df4\u90fd\u662f\u523a\u6fc0\uff0c\u523a\u6fc0\u6703\u5e36\u4f86<strong>\u52a0\u5206<\/strong>\u7684\u9ad4\u80fd\u9069\u61c9 (fitness) \u8207<strong>\u6263\u5206<\/strong>\u7684\u75b2\u52de (fatigue)\uff0c\u5169\u8005\u7e3d\u548c\u82e5\u662f\u8ca0\u5206\uff0c\u4ee3\u8868\u75b2\u52de\u5927\u65bc\u523a\u6fc0\u5e36\u4f86\u7684\u9ad4\u80fd\u9069\u61c9\u3002<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u8aaa\uff0c\u8a13\u7df4\u8005\u5fc5\u9808\u8981\u5f97\u5230\u5920\u9577\u7684\u8a13\u7df4\u523a\u6fc0\u6642\u6548 (\u85cd\u7dda\u76e1\u53ef\u80fd\u6162\u7684\u56de\u5230 x\u8ef8) \uff0c\u7136\u5f8c\u5728\u9019\u500b\u6642\u6548\u5167\u76e1\u5feb\u6062\u5fa9\u75b2\u52de (\u7d05\u7dda\u4e0d\u80fd\u592a\u4f4e\u4e14\u76e1\u5feb\u56de\u5230 x\u8ef8) \uff0c\u518d\u63a5\u8457\u9032\u884c\u4e0b\u4e00\u6b21\u7684\u8a13\u7df4\uff0c\u9019\u6a23\u624d\u6709\u53ef\u80fd\u5e36\u4f86\u4e0d\u65b7\u6210\u9577\u7684\u9069\u61c9\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u9019\u6b63\u662f\u904b\u52d5\u8a13\u7df4\u6cd5\u6700\u6838\u5fc3\u7684\u547d\u984c\uff1a\u63a7\u5236\u523a\u6fc0\u8207\u6062\u5fa9\u7684\u5291\u91cf\u53cd\u61c9\uff0c\u8a66\u5716\u627e\u5230\u80fd\u8b93\u4eba\u9ad4\u6301\u7e8c\u8b8a\u5f37\u7684\u65b9\u6cd5\u3002<\/p><\/blockquote>\n\n\n\n<p>FFM \u9019\u500b\u6a21\u578b\u975e\u5e38\u91cd\u8981\uff0c\u5b83\u7cbe\u6e96\u89e3\u91cb\u70ba\u4f55\u6703\u6709\u8a13\u7df4\u7684\u649e\u7246\u671f\uff1a\u9032\u968e\u8005\u7684\u8a13\u7df4\u523a\u6fc0\u5e38\u5e38\u5f88\u5927\uff0c\u6062\u5fa9\u80fd\u529b\u6703\u6162\u6162\u8ddf\u4e0d\u4e0a\u8a13\u7df4\u7684\u983b\u7387\u3002\u5f88\u96e3\u5728\u8a13\u7df4\u523a\u6fc0\u6642\u6548\u671f\u9593\uff0c\u7d50\u675f\u8eab\u9ad4\u7684\u75b2\u52de\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u7576\u75b2\u52de\u4e0d\u65b7\u84cb\u904e\u9ad4\u80fd\u7684\u9032\u6b65\uff0c\u904b\u52d5\u8868\u73fe\u6703\u958b\u59cb\u53d7\u5f71\u97ff\uff0c\u800c\u7121\u6cd5\u5c55\u73fe\u3002<\/p><\/blockquote>\n\n\n\n<p>\u5c0d\u65bc\u9032\u968e\u8005\u4f86\u8aaa\u8a13\u7df4\u523a\u6fc0\u8981\u4e0b\u5f97\u5920\u7cbe\u6e96\uff0c\u5c0d\u65bc\u4e2d\u8001\u5e74\u4eba\u985e\u7684\u7279\u6b8a\u65cf\u7fa4\u4e5f\u5982\u6b64\u3002\u4ed6\u5011\u4e26\u4e0d\u5982\u9752\u6625\u671f\u7684\u5c11\u5e74\uff0c\u4e0d\u77e5\u75b2\u52de\u70ba\u4f55\u7269\u3002\u82e5\u523a\u6fc0\u7d66\u5f97\u592a\u5f37\uff0c\u4ed6\u5011\u5c07\u96e3\u4ee5\u5f9e\u5927\u91cf\u7684\u8a13\u7df4\u75b2\u52de\u4e2d\u6062\u5fa9\uff0c\u751a\u81f3\u5f71\u97ff\u65e5\u5e38\u751f\u6d3b\u3002<\/p>\n\n\n\n<p>\u9806\u8457\u9019\u5169\u500b\u7406\u8ad6\u6a21\u578b\uff0c\u6211\u5011\u53ef\u4ee5\u5f97\u5230\u5169\u500b\u91cd\u8981\u7684\u555f\u793a\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u555f\u793a1\uff1a\u75b2\u52de\u4e26\u975e\u751f\u4f86\u5e73\u7b49<\/h3>\n\n\n\n<p>\u73fe\u4ee3\u4eba\u6bcf\u5929\u90fd\u8981\u63a5\u53d7\u5404\u5f0f\u4e0d\u540c\u7684\u6311\u6230\uff1a\u6c42\u5076\u7126\u616e\u3001\u88ab\u4e3b\u7ba1\u96fb\u98db\u3001\u592b\u59bb\u5931\u548c\u3001\u5c0f\u5b69\u53db\u9006\u671f\u3001\u88ab\u7236\u6bcd\u788e\u5ff5\u2026\u2026\u58d3\u529b\u8981\u591a\u5c11\u6709\u591a\u5c11\uff0c\u800c\u9019\u4e9b\u90fd\u6703\u5e36\u4f86\u8eab\u5fc3\u75b2\u52de\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*RkN5OTfOR2uFqDhK4zOLCw.jpeg\" alt=\"\"><figcaption><em>\u9019\u500b\u4e16\u4ee3\u5145\u6eff\u4e86\u4ee5\u58d3\u529b\u70ba\u4e3b\u984c\u81ea\u5632\u7684\u8ff7\u56e0\uff0c\u6216\u8a31\u662f\u4e00\u7a2e\u6642\u4ee3\u7cbe\u795e\u7684\u8868\u73fe<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u8981\u8b93\u8eab\u9ad4\u9069\u61c9\u8b8a\u5f97\u66f4\u5f37\uff0c\u75b2\u52de\u662f\u8a13\u7df4\u5fc5\u5e36\u7684\u526f\u7522\u54c1\u3002\u751f\u6d3b\u58d3\u529b\u5e36\u4f86\u7684\u75b2\u52de\uff0c\u57fa\u672c\u4e0a\u5c31\u662f<strong>\u4f4e\u5f37\u5ea6\u75b2\u52de<\/strong>\u3002\u800c\u4e0d\u540c\u8a13\u7df4\u65b9\u5f0f\u6703\u5f97\u5230\u4e0d\u540c\u7684\u75b2\u52de\u3002\u82e5\u53ea\u662f\u8b93\u4f60\u611f\u5230\u75b2\u618a\u4e0d\u582a\u3001\u89ba\u5f97\u5598\u6216\u6d41\u6c57\u7684\u904b\u52d5\uff0c\u672a\u5fc5\u6703\u5e36\u4f86\u4f60\u60f3\u8981\u7684\u9069\u61c9\uff0c\u53cd\u800c\u53ef\u80fd\u904e\u5ea6\u7d2f\u7a4d\u4f4e\u5f37\u5ea6\u75b2\u52de\u800c\u4e0d\u81ea\u77e5\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u8981\u7df4\u808c\u529b\u5c31\u8981\u7528\u91dd\u5c0d\u808c\u529b\u7684\u65b9\u5f0f\u523a\u6fc0\uff0c\u8981\u7df4\u8010\u529b\u5c31\u8981\u7528\u91dd\u5c0d\u8010\u529b\u7684\u65b9\u5f0f\u523a\u6fc0\u3002<\/p><p>\u75b2\u52de\u5247\u6c92\u6709\u7279\u6b8a\u6027\uff0c\u4efb\u4f55\u6642\u5019\uff0c\u4e0d\u540c\u7a2e\u985e\u7684\u75b2\u52de\u90fd\u6703\u5f9e\u751f\u6d3b\u4e2d\u6e67\u5165\u3002<\/p><\/blockquote>\n\n\n\n<p>\u5f9e\u9019\u500b\u555f\u793a\u4e2d\u6211\u5011\u53ef\u4ee5\u77e5\u9053\uff1a<\/p>\n\n\n\n<ol><li>\u4e0d\u8981\u6df7\u6dc6\u75b2\u52de\u8207\u8a13\u7df4\u6548\u679c\uff0c\u5f88\u5598\u5f88\u7d2f\u6d41\u5f88\u591a\u6c57\u4e0d\u4ee3\u8868\u6709\u91dd\u5c0d\u76ee\u6a19\u505a\u6b63\u78ba\u7684\u8a13\u7df4\u523a\u6fc0<\/li><li>\u75b2\u52de\u6062\u5fa9\u975e\u5e38\u91cd\u8981\uff0c\u56e0\u70ba\u75b2\u52de\u80fd\u5920\u63a9\u84cb\u8a13\u7df4\u5f8c\u7684\u9ad4\u80fd\u4e0a\u5347\u3002<\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u555f\u793a2\uff1a\u7df4\u5b8c\u4e0d\u597d\u597d\u4f11\u606f\u7b49\u65bc\u767d\u505a\u5de5<\/h3>\n\n\n\n<p>GAS \u7406\u8ad6\u544a\u8a34\u6211\u5011\uff0c\u5149\u662f\u8a13\u7df4\u4e26\u4e0d\u6703\u8b93\u6211\u5011\u8b8a\u5f97\u66f4\u5f37\uff0c\u56e0\u70ba\u6bcf\u4e00\u6b21\u7684\u523a\u6fc0\u5f8c\uff0c\u8eab\u9ad4\u72c0\u614b\u90fd\u662f\u8b8a\u5dee\u7684\u3002\u9019\u662f\u70ba\u4ec0\u9ebc\u6fc0\u70c8\u904b\u52d5\u5f8c\u5f80\u5f80\u5bb9\u6613\u611f\u5192\u7684\u539f\u56e0\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*WCLNhwwlNmFXSf_p-lwHEQ.jpeg\" alt=\"GAS\n\"\/><figcaption><em>\u8b93\u6211\u5011\u518d\u8907\u7fd2\u4e00\u6b21 GAS \u9019\u5f35\u5716\u7247\uff0c\u8a13\u7df4\u5fc5\u5b9a\u662f\u4e00\u500b\u8eab\u9ad4\u72c0\u614b\u5148\u4e0b\u5f8c\u4e0a\u7684\u904e\u7a0b<\/em><\/figcaption><\/figure>\n\n\n\n<p>\u82e5\u5728\u8a13\u7df4\u5f8c\u6c92\u6709\u597d\u597d\u4f11\u606f\uff0cFFM \u6a21\u578b\u4e2d\u7684\u75b2\u52de\u7121\u6cd5\u6d88\u6563\uff0c\u90a3\u9ebc\u4e5f\u4e0d\u53ef\u80fd\u5728\u8a13\u7df4\u5f8c\u8b8a\u5f97\u66f4\u5f37\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u6211\u5011\u5728\u300c\u8a13\u7df4\u524d\u7761\u7720\u4e0d\u8db3\u300d\u548c\u300c\u8a13\u7df4\u5f8c\u7761\u7720\u4e0d\u8db3\u300d\u786c\u8981\u9032\u884c\u4e00\u500b<a href=\"https:\/\/www.facebook.com\/%E7%A9%B6%E6%A5%B5%E3%81%AE%E9%81%B8%E6%93%87-394269068091844\" target=\"_blank\" rel=\"noopener\">\u7a76\u6975\u306e\u9078\u64c7<\/a>\uff0c\u90a3\u9ebc\u8a13\u7df4\u5f8c\u7761\u7720\u4e0d\u8db3\u7684\u50b7\u5bb3\u80af\u5b9a\u662f\u6bd4\u8f03\u5927\u7684\u3002<\/p>\n\n\n\n<p>\u4e8b\u5be6\u4e0a\u8a13\u7df4\u4e26\u4e0d\u662f\u53ea\u6709\u71b1\u8840\u7121\u6bd4\u7684\u90a3\u9762\uff0c\u6bd4\u8d77\u4eca\u5929\u7834\u4e86\u591a\u5c11\u7d00\u9304\uff0c\u4e00\u500b\u9577\u671f\u8a13\u7df4\u8005\u4e0d\u70ba\u4eba\u77e5\u7684\u4e00\u9762\u662f\uff1a\u5982\u4f55\u76e1\u53ef\u80fd\u8b93\u4ed6\u7684\u751f\u6d3b\u898f\u5f8b\uff0c\u4e26\u4e14\u4fdd\u6301\u8eab\u5fc3\u5e73\u8861\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u4e09\u500b\u9ad8\u624b\u79c1\u85cf\u6c92\u6709\u544a\u8a34\u4f60\u7684\u6062\u5fa9\u5c0f\u6280\u5de7<\/h3>\n\n\n\n<p>\u6062\u5fa9\u662f\u8a13\u7df4\u4e2d\u6700\u4e0d\u5438\u5f15\u4eba\u7684\u90a3\u9762\uff0c\u900f\u904e\u672c\u6587\u6211\u5011\u5df2\u7d93\u77e5\u9053\u5b83\u5982\u6b64\u91cd\u8981\u3002<\/p>\n\n\n\n<p>\u904b\u52d5\u79d1\u5b78\u82b1\u4e86\u5927\u7b46\u7684\u6642\u9593\u8207\u91d1\u9322\u9032\u884c\u8a31\u591a\u5be6\u8b49\u7814\u7a76\uff0c\u76ee\u7684\u5c31\u662f\u8981\u627e\u5230\u80fd\u7e2e\u77ed\u8a13\u7df4\u5f8c\u6062\u5fa9\u6642\u9593\u7684\u65b9\u5f0f\u3002<\/p>\n\n\n\n<p>\u5728\u4eca\u5e74\u51fa\u7248\u7684<a href=\"https:\/\/www.books.com.tw\/products\/0010857257\" target=\"_blank\" rel=\"noopener\">\u300a\u8abf\u63a7\u529b\u91cf\u300b<\/a>\u7b2c\u5341\u4e00\u7ae0\u300c\u904b\u52d5\u54e1\u7684\u6062\u5fa9\u4fc3\u9032\u7b56\u7565\u300d\u4e2d\uff0c\u6574\u7406\u4e86\u8fd1\u5e74\u7684\u8a31\u591a\u6587\u737b\u3002<\/p>\n\n\n\n<p>\u6211\u5011\u90fd\u807d\u904e\u6309\u6469\u3001\u6efe\u7b52\u3001\u51b0\u6d74\u3001\u51b7\u7642\u2026\u2026\u7b49\u7b49\u4e94\u82b1\u516b\u9580\u7684\u65b9\u5f0f\uff0c\u6703\u8b93\u4f60\u904b\u52d5\u5f8c\u6bd4\u8f03\u4e0d\u75e0\u75db\u3002\u751a\u81f3\u8077\u696d\u904b\u52d5\u54e1\u9084\u6709\u5982\u592a\u7a7a\u8259\u822c\u7684\u9ad8\u58d3\u6c27\u8259\u5ba4\u53ef\u4f9b\u4f7f\u7528\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*R5aJv_eVHVRGq5HrRpRfsg.jpeg\" alt=\"\u6309\u6a21\u662f\u4e00\u7a2e\u5e38\u898b\u8212\u58d3\u7ba1\u9053\"\/><figcaption><em>Photo by <a href=\"https:\/\/unsplash.com\/@heftiba?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Toa Heftiba<\/a> on&nbsp;<\/em><a href=\"https:\/\/unsplash.com\/s\/photos\/massage?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>\u5230\u5e95\u54ea\u4e9b\u6771\u897f\u662f\u771f\u6b63\u6709\u6548\u7684\u5462\uff1f\u300a\u8abf\u63a7\u529b\u91cf\u300b\u505a\u51fa\u4e86\u5e7e\u500b\u7d50\u8ad6\uff1a<\/p>\n\n\n\n<ul><li>\u6062\u5fa9\u65b9\u5f0f\u662f\u5426\u6709\u6548\u5177\u6709\u76f8\u7576\u7a0b\u5ea6\u7684\u500b\u9ad4\u5dee\u7570<\/li><li>\u540c\u6a23\u7684\u6062\u5fa9\u65b9\u6cd5\u53ef\u80fd\u5728 A \u7814\u7a76\u4e2d\u6709\u986f\u8457\u5dee\u7570\uff0c\u4f46 B \u7814\u7a76\u4e2d\u5247\u7121<\/li><li>\u4f46\u9019\u4e9b\u6062\u5fa9\u65b9\u5f0f\u539f\u5247\u4e0a\u90fd\u662f\u5c0d\u8eab\u9ad4\u7121\u5bb3\u7684\uff0c\u53ef\u4ee5\u5118\u7ba1\u5617\u8a66<\/li><\/ul>\n\n\n\n<p>\u800c\u7d55\u5c0d\u6709\u6548\uff0c\u4e5f\u7d55\u5c0d\u91cd\u8981\u7684\u6062\u5fa9\u65b9\u5f0f\u53ea\u6709\u9019\u4e09\u62db\uff1a<\/p>\n\n\n\n<ol><li>\u98f2\u98df\u5747\u8861\uff0c\u5de8\u91cf\u71df\u990a\u7d20\u8207\u5fae\u91cf\u71df\u990a\u7d20\u7684\u651d\u53d6\u8db3\u5920<\/li><li>7\u20139\u5c0f\u6642\u4e0d\u4e2d\u65b7\u7684\u591c\u9593\u7761\u7720\uff0c\u62161\u20132\u5c0f\u6642\u7684\u65e5\u9593\u88dc\u5145\u7761\u7720<\/li><li>\u98f2\u6c34\u8db3\u5920\uff0c\u6bcf\u4eba\u9ad4\u91cd x 25~30cc \u7684\u651d\u53d6\u91cf<\/li><\/ol>\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*f2TAXDJCHW54NtLchUstjA.jpeg\" alt=\"\u7761\u7720\u5f88\u91cd\u8981\n\"\/><figcaption><em>\u7761\u7720\u975e\u5e38\u91cd\u8981\uff0c\u6c92\u6709\u4e00\u5f35\u8ab2\u8868\u80fd\u5920\u62b5\u92b7\u7761\u7720\u4e0d\u8db3\u5c0d\u8eab\u9ad4\u7684\u50b7\u5bb3 Photo by <a href=\"https:\/\/unsplash.com\/@all_who_wander?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Kinga Cichewicz<\/a> on&nbsp;<\/em><a href=\"https:\/\/unsplash.com\/s\/photos\/sleep?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>\u9664\u6b64\u4e4b\u5916\uff0c\u4fdd\u990a\u8eab\u5fc3\u9084\u6709\u5f88\u591a\u65b9\u6cd5\uff0c\u8af8\u5982\u975c\u5750\u3001\u51a5\u60f3\u3001\u745c\u73c8\u90fd\u662f\u53ef\u4ee5\u5617\u8a66\u7684\u7ba1\u9053\u3002\u751a\u81f3\u5728\u6062\u5fa9\u7684\u671f\u9593\uff0c\u66f4\u63db\u8f03\u4f4e\u5f37\u5ea6\u7684\u8a13\u7df4\u8ab2\u8868\u6216\u904b\u52d5\u9805\u76ee\uff0c\u9019\u4e9b\u589e\u52a0\u8a13\u7df4\u8b8a\u5316\u5ea6\u7684\u65b9\u5f0f\uff0c\u90fd\u53ef\u80fd\u6703\u6539\u5584\u75b2\u52de\u7684\u6062\u5fa9\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*f2eWjQDq1guV1T4fLSUXHA.jpeg\" alt=\"\u51a5\u60f3\n\"\/><figcaption><em>Photo by <a href=\"https:\/\/unsplash.com\/@jareddrice?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Jared Rice<\/a> on&nbsp;<\/em><a href=\"https:\/\/unsplash.com\/s\/photos\/meditation?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>\u808c\u529b\u8a13\u7df4\u662f\u4e00\u7a2e\u8eab\u5fc3\u4e0d\u65b7\u5c0d\u8a71\u7684\u904e\u7a0b\uff0c\u8a13\u7df4\u8005\u53ef\u4ee5\u5f9e<strong>\u6bcf\u6b21\u8a13\u7df4\u5b8c\u7562\u5f8c\u3001\u9694\u5929\u65e9\u6668\u9192\u4f86\u3001\u4e0b\u6b21\u8a13\u7df4\u524d<\/strong>\uff0c\u9019\u4e09\u500b\u6642\u9593\u9ede\u53bb\u89c0\u5bdf\u81ea\u5df1\u7684\u8eab\u5fc3\u72c0\u614b\u3002\u82e5\u5145\u6eff\u8ca0\u9762\u60c5\u7dd2\uff0c\u6216\u8a31\u4ee3\u8868\u8457\u6062\u5fa9\u4e0d\u8db3\u3002<\/p>\n\n\n\n<p>\u5982\u4f55\u9762\u5c0d\u8a13\u7df4\u4e2d\u7684\u75b2\u52de\u8207\u6062\u5fa9\uff0c\u662f\u771f\u6b63\u8b93\u808c\u529b\u8a13\u7df4\u63a5\u8fd1\u4e00\u7a2e\u300c\u7df4\u8eab\u4e5f\u7df4\u5fc3\u300d\u7684\u529f\u592b\u3002\u7834\u7d00\u9304\u6642\u7684\u8072\u5636\u529b\u7aed\uff0c\u53ea\u662f\u8a13\u7df4\u751f\u6d3b\u7684\u51b0\u5c71\u4e00\u89d2\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u51b0\u5c71\u5e95\u4e0b\u7684\u5806\u758a\uff0c\u662f\u8a13\u7df4\u8005\u8a66\u8457\u8b93\u751f\u6d3b\u8207\u8a13\u7df4\u80fd\u5920\u5e73\u8861\u7684\u65b9\u5f0f\u3002\u9019\u4e9b\u4e0d\u70ba\u4eba\u77e5\u7684\u52aa\u529b\uff0c\u624d\u662f\u80fd\u5920\u4e0d\u65b7\u7a81\u7834\u8d85\u8d8a\u81ea\u5df1\u7684\u95dc\u9375\u3002<\/p><\/blockquote>\n\n\n\n<p>\u4e0b\u4e00\u6b21\u7576\u4f60\u8a13\u7df4\u649e\u7246\u6642\uff0c\u8207\u5176\u89ba\u5f97\u81ea\u5df1\u662f\u4e0d\u662f\u4e0d\u5920\u64cd\uff0c\u4e0d\u5982\u63db\u500b\u89d2\u5ea6\u60f3\u60f3\u81ea\u5df1\u662f\u5426\u6709\u597d\u597d\u4f11\u606f\u8db3\u5920\uff0c\u6216\u8a31\u624d\u80fd\u771f\u6b63\u767c\u73fe\u554f\u984c\u7684\u6e90\u982d\u3002<\/p>\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\">\u53c3\u8003\u8cc7\u6599\u8207\u5ef6\u4f38\u95b1\u8b80\uff1a<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.books.com.tw\/products\/0010857257\" target=\"_blank\" rel=\"noopener\">\u300a\u8abf\u63a7\u529b\u91cf\u300b\u7b2c8,9,11\u7ae0<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.books.com.tw\/products\/0010869032\" target=\"_blank\" rel=\"noopener\">\u300a\u9ea5\u514b\u53f2\u6771\u963b\u529b\u8a13\u7df4\u5168\u66f8\u300b\u7b2c10,13\u7ae0<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=AyboJhRDQy8\" target=\"_blank\" rel=\"noopener\">SBD \u8b1b\u5802\uff1a\u4ec0\u9ebc\u662f\u904e\u5ea6\u8a13\u7df4\uff1f<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=qactOCGvcMc\" target=\"_blank\" rel=\"noopener\">SBD Podcast\uff1a\u602a\u7378\u5fae\u91cf\u8a13\u7df4\u6cd5<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u591a\u6578\u8ac7\u904b\u52d5\u8207\u8a13\u7df4\u7684\u6587\u7ae0\uff0c\u90fd\u5728\u6559\u4f60\u600e\u9ebc\u7df4\u3002\u4f46\u53ea\u8981\u6709\u7df4\u5c31\u6703\u8b8a\u5f37\u4e86\u55ce\uff1f\u672c\u7bc7\u6587\u7ae0\u6211\u60f3\u8ac7\u8ac7\u7e3d\u662f\u88ab\u5ffd\u8996\u7684\u75b2\u52de\u8207\u6062\u5fa9\uff0c\u4ee5\u53ca\u4ed6 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":150,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,50],"tags":[4,12,20,8],"_links":{"self":[{"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/posts\/46"}],"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=46"}],"version-history":[{"count":6,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/posts\/46\/revisions"}],"predecessor-version":[{"id":801,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/posts\/46\/revisions\/801"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/media\/150"}],"wp:attachment":[{"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/media?parent=46"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/categories?post=46"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/coachhy.com\/wp-json\/wp\/v2\/tags?post=46"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}