{"id":14125,"date":"2018-06-01T00:00:00","date_gmt":"2018-06-01T00:00:00","guid":{"rendered":"https:\/\/altavistadeboracay.com.ph\/15-minute-workout-hitting-the-beach\/"},"modified":"2018-06-01T00:00:00","modified_gmt":"2018-06-01T00:00:00","slug":"15-minute-workout-hitting-the-beach","status":"publish","type":"post","link":"https:\/\/altavistadeboracay.com.ph\/zh-cn\/15-minute-workout-hitting-the-beach\/","title":{"rendered":"\u53bb\u6d77\u6ee9\u524d\u8fdb\u884c 15 \u5206\u949f\u7b80\u5355\u953b\u70bc"},"content":{"rendered":"<p>\u53bb\u6d77\u6ee9\u5f88\u6709\u8da3\uff0c\u4f46\u4e5f\u6709\u4e00\u4e9b\u538b\u529b\u3002\u5728 Instagram \u65f6\u4ee3\uff0c\u6d77\u6ee9\u7167\u7247\u76f8\u5f53\u666e\u904d\u3002\u4f46\u9664\u4e86\u6e05\u6f88\u7684\u6d77\u6c34\u3001\u7ec6\u7ec6\u7684\u6c99\u6ee9\u548c\u7eda\u4e3d\u7684\u65e5\u843d\u4e4b\u5916\uff0c\u4eba\u4eec\u786e\u5b9e\u52aa\u529b\u8ba9\u81ea\u5df1\u770b\u8d77\u6765\u597d\u770b\u3002\u8fd9\u5e76\u4e0d\u662f\u4e00\u4ef6\u574f\u4e8b\uff0c\u5b83\u4eec\u5b9e\u9645\u4e0a\u53ef\u4ee5\u975e\u5e38\u9f13\u821e\u4eba\u5fc3\u548c\u6fc0\u52b1\u4eba\u5fc3\u3002<!-- more tag --><\/p>\n<p>\u5065\u8eab\u76ee\u6807\u4e0d\u4ec5\u662f\u4e3a\u4e86\u51b2\u6d6a\uff0c\u66f4\u662f\u4e00\u79cd\u751f\u6d3b\u65b9\u5f0f\u3002\u9664\u4e86\u770b\u8d77\u6765\u4e0d\u9519\u4e4b\u5916\uff0c\u575a\u6301\u5065\u8eab\u4e60\u60ef\u8fd8\u53ef\u4ee5\u5e2e\u52a9\u60a8\u81ea\u6211\u611f\u89c9\u826f\u597d\u3002\u60a8\u4f1a\u611f\u89c9\u66f4\u8f7b\u677e\u3001\u66f4\u5feb\u4e50\uff0c\u5bf9\u81ea\u5df1\u7684\u8eab\u4f53\u66f4\u52a0\u81ea\u4fe1\u3002\u5982\u4eca\uff0c\u501f\u52a9\u6240\u6709\u4e92\u8054\u7f51\u6559\u7a0b\u548c\u5e94\u7528\u7a0b\u5e8f\uff0c\u60a8\u53ef\u4ee5\u5728\u8212\u9002\u7684\u5bb6\u4e2d\u5b9a\u5236\u81ea\u5df1\u7684\u5feb\u901f\u8f7b\u677e\u7684\u953b\u70bc\u8ba1\u5212\u3002 15 \u5206\u949f\u7684\u953b\u70bc\u770b\u4f3c\u4e0d\u591a\uff0c\u4f46\u56de\u62a5\u5374\u662f\u5de8\u5927\u7684\u3002\u4ec5\u4ec5\u56e0\u4e3a\u60a8\u5728\u6d77\u6ee9\u5ea6\u5047\u5e76\u4e0d\u610f\u5473\u7740\u60a8\u4e5f\u5e94\u8be5\u5728\u5ea6\u5047\u65f6\u8ffd\u6c42\u5065\u5eb7\u3002<\/p>\n<p>\u4e0b\u6b21\u60a8\u6e38\u89c8\u5c9b\u5c7f\u5929\u5802\u957f\u6ee9\u5c9b\u65f6\uff0c\u8bf7\u5e26\u4e0a\u60a8\u7684\u5065\u8eab\u76ee\u6807\u3002\u00a0<a href=\"https:\/\/altavistadeboracay.com.ph\/zh-cn\/\">\u957f\u6ee9\u5c9b\u963f\u5c14\u5854\u7ef4\u65af\u5854<\/a> \u5c06\u901a\u8fc7\u63d0\u4f9b\u7a7a\u95f4\u548c\u8bbe\u65bd\u6765\u5e2e\u52a9\u60a8\u5b9e\u73b0\u8fd9\u4e9b\u76ee\u6807\uff0c\u8ba9\u60a8\u53ef\u4ee5\u5b8c\u6210 15 \u5206\u949f\u7684\u5feb\u901f\u953b\u70bc\u3002\u60a8\u53ef\u4ee5\u6267\u884c\u4ee5\u4e0b 15 \u5206\u949f\u7684\u65e5\u5e38\u6d3b\u52a8\uff0c\u8ba9\u60a8\u770b\u8d77\u6765\u6f02\u4eae\u3001\u611f\u89c9\u826f\u597d\u3002<\/p>\n<h2>\u8010\u529b\u5faa\u73af\u8bad\u7ec3<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/altavistadeboracay.com.ph\/images\/uploads\/girl-planking-endurance-2018-06-01-03-04-medium.jpg\" alt=\"girl planking endurance\" width=\"749\" height=\"499\" \/><\/p>\n<p>\u542c\u8bf4\u8fc7\u7535\u8def\u70ed\u6f6e\u5417\uff1f\u5faa\u73af\u8bad\u7ec3\u662f\u4e00\u79cd\u65e8\u5728\u901a\u8fc7\u589e\u5f3a\u548c\u8c03\u8282\u808c\u8089\u6765\u63d0\u9ad8\u8010\u529b\u7684\u953b\u70bc\u3002\u8fd9\u662f\u4e00\u9879\u9ad8\u5f3a\u5ea6\u7684\u953b\u70bc\uff0c\u4f46\u5bf9\u4e8e\u521d\u5b66\u8005\u6765\u8bf4\u975e\u5e38\u5bb9\u6613\u3002<\/p>\n<p>\u8fdb\u884c\u4efb\u4f55\u6709\u6c27\u8fd0\u52a8\u4e94\u5206\u949f\u3002\u5728\u4f60\u81ea\u5df1\u7684\u9152\u5e97\u623f\u95f4\u91cc\uff0c\u6253\u5f00\u7a97\u5e18\uff0c\u653e\u4e00\u4e9b\u97f3\u4e50\uff0c\u7136\u540e\u505a\u4e00\u5206\u949f\u7684\u9ad8\u819d\u8dea\u5730\u3001\u5f00\u5408\u8df3\u3001\u524d\u8e22\u817f\u548c\u539f\u5730\u8dd1\u3002\u60a8\u8fd8\u53ef\u4ee5\u5728\u6237\u5916\u953b\u70bc\uff0c\u5728\u5b89\u5168\u7684\u957f\u6ee9\u5c9b\u963f\u5c14\u5854\u7ef4\u65af\u5854\u5ea6\u5047\u6751\u5468\u56f4\u5feb\u8d70\u6216\u6162\u8dd1\u3002\u60a8\u4e0d\u4ec5\u4f1a\u5fc3\u6f6e\u6f8e\u6e43\uff0c\u90c1\u90c1\u8471\u8471\u7684\u5c71\u8109\u548c\u767d\u8272\u6c99\u6ee9\u7684\u666f\u8272\u4e5f\u4f1a\u8ba9\u60a8\u7684\u773c\u775b\u5927\u9971\u773c\u798f\u3002<\/p>\n<p>\u6709\u6c27\u8fd0\u52a8\u540e\uff0c\u8fdb\u884c\u56db\u5206\u949f\u7684\u5f13\u6b65\u548c\u767b\u5c71\u8fd0\u52a8\u3002\u63a5\u4e0b\u6765\u8fdb\u884c\u4e09\u5206\u949f\u7684\u4fef\u5367\u6491\u548c\u4e09\u5934\u808c\u81c2\u5c48\u4f38\uff08\u4f11\u606f\uff09\uff0c\u5e38\u89c4\u6df1\u8e72\u548c\u8df3\u6df1\u8e72\u5404\u4e24\u5206\u949f\u6216\u4e00\u5206\u949f\u3002\u4ee5\u4e00\u5206\u949f\u5e73\u677f\u652f\u6491\u7ed3\u675f\u3002<\/p>\n<h2>\u901a\u8fc7 HIIT \u953b\u70bc\u71c3\u8102<\/h2>\n<p>\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8bad\u7ec3 (HIIT) \u542c\u8d77\u6765\u50cf\u662f\u4e00\u9879\u8270\u5de8\u7684\u8bad\u7ec3\uff0c\u4f46\u5982\u679c\u60a8\u8db3\u591f\u575a\u6301\uff0c\u9488\u5bf9\u521d\u5b66\u8005\u7684 15 \u5206\u949f\u8bad\u7ec3\u7b49\u66f4\u7b80\u5355\u7684\u8bad\u7ec3\u4e5f\u4f1a\u7ed9\u60a8\u5e26\u6765\u6700\u4f73\u6548\u679c\u3002\u5f53\u60a8\u60f3\u51cf\u5c11\u8179\u90e8\u8102\u80aa\u65f6\uff0cHIIT \u975e\u5e38\u6709\u7528\uff0c\u800c\u8179\u90e8\u8102\u80aa\u662f\u6d77\u6ee9\u6d41\u6d6a\u8005\u7684\u9996\u8981\u4efb\u52a1\u3002\u5b83\u6709\u52a9\u4e8e\u71c3\u70e7\u8102\u80aa\u5e76\u4fc3\u8fdb\u65b0\u9648\u4ee3\u8c22\u3002<\/p>\n<p>\u4ece\u70ed\u8eab\u5f00\u59cb\uff0c\u6bcf\u9879\u8fd0\u52a8 30 \u79d2\uff1a\u5f00\u5408\u8df3\u3001\u5bf8\u866b\u8d70\u3001\u524d\u5f13\u6b65\u3001\u9ad8\u819d\u3001\u6df1\u8e72\u548c\u4fef\u5367\u6491\u3002\u63a5\u4e0b\u6765\uff0c\u901a\u8fc7 30 \u79d2\u7684\u524d\u81c2\u5e73\u677f\u652f\u6491\u3001\u7535\u68af\u5e73\u677f\u652f\u6491\u8d70\u8d77\u3001\u659c\u8de8\u8e22\u817f\u3001\u767b\u5c71\u5f0f\u3001\u5355\u4fa7\u86e4\u58f3\u5f0f\u548c\u5168\u86e4\u58f3\u5f0f\u953b\u70bc\u60a8\u7684\u6838\u5fc3\u808c\u7fa4\u3002\u63a5\u4e0b\u6765\u8fdb\u884c\u4e24\u5206\u949f\u7684\u6df1\u8e72\u3001\u4fa7\u677f\u652f\u6491\u3001\u4e09\u5934\u808c\u4fef\u5367\u6491\u3001\u53cd\u5e94\u8bad\u7ec3\uff08\u9ad8\u901f\u8dd1\u6b65 + \u7acb\u5367\u6491\u8df3\uff09\u548c\u51fa\u62f3\u5e8f\u5217\u3002\u63a5\u4e0b\u6765\u662f\u516d\u8f6e Tabata\uff0c\u603b\u5171 12 \u4e2a\u5468\u671f\uff1a20 \u79d2\u6ce2\u6bd4\u8df3\u548c 10 \u79d2\u4f11\u606f + 20 \u79d2\u4e09\u5934\u808c\u63a8\u4e3e + 10 \u79d2\u4f11\u606f\u3002\u7528\u58f6\u94c3\u953b\u70bc\u56db\u5206\u949f\uff0c\u7136\u540e\u51b7\u9759\u4e0b\u6765\u3002\u8fd9\u662f\u4e00\u4e2a\u00a0<a href=\"https:\/\/www.fitnessmagazine.com\/workout\/lose-weight\/burn-fat\/15-minute-all-in-one-workout\/\">\u6559\u7a0b\u89c6\u9891<\/a> \u8fd9\u5c06\u4e3a\u4f60\u5206\u89e3\u5b83\u3002<\/p>\n<h2>\u5bb6\u5ead\u6709\u6c27\u8fd0\u52a8\u8fdb\u884c\u5168\u8eab\u953b\u70bc<\/h2>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/altavistadeboracay.com.ph\/images\/uploads\/girl-jogging-cardio-workout-2018-06-01-03-04-medium.jpg\" alt=\"girl jogging cardio workout\" width=\"750\" height=\"496\" \/><\/p>\n<p>\u65e0\u9700\u4f7f\u7528\u4efb\u4f55\u5065\u8eab\u5668\u6750\uff0c\u5373\u53ef\u8fdb\u884c\u00a0<a href=\"https:\/\/www.fitnessblender.com\/articles\/home-cardio-workout-15-minute-cardio-boot-camp\">15 \u5206\u949f\u6709\u6c27\u8fd0\u52a8<\/a> \u5728\u4f60\u5bb6\u91cc\u3002\u6bcf\u9879\u7ec3\u4e60\u8fdb\u884c\u4e00\u5206\u949f\uff0c\u4e2d\u95f4\u4f11\u606f 10 \u6216 20 \u79d2\uff1a\u9ad8\u62ac\u817f\u3001\u767b\u5c71\u3001\u5f13\u6b65\u8df3\u3001\u7acb\u5367\u6491\u8df3\u548c\u4fa7\u8df3\u3002\u8fd9\u4e94\u4e2a\u7ec3\u4e60\u603b\u5171\u505a 3 \u6b21\uff0c\u5b8c\u6210 15 \u5206\u949f\uff0c\u7136\u540e\u653e\u677e\u5e76\u4f38\u5c55\u3002<\/p>\n<h2>\u901a\u8fc7\u65e9\u6668\u745c\u4f3d\u4f8b\u7a0b\u589e\u5f3a\u80fd\u91cf<\/h2>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/altavistadeboracay.com.ph\/images\/uploads\/girl-yoga-boost-energy-2018-06-01-03-04-medium.jpg\" alt=\"girl yoga boost energy\" width=\"749\" height=\"499\" \/><\/p>\n<p>\u745c\u4f3d\u72c2\u70ed\u8005\u603b\u662f\u5145\u6ee1\u6d3b\u529b\u3002\u8fd9\u662f\u56e0\u4e3a\u9664\u4e86\u5bf9\u8eab\u4f53\u7684\u597d\u5904\u4e4b\u5916\uff0c\u745c\u4f3d\u8fd8\u53ef\u4ee5\u51c0\u5316\u5934\u8111\u5e76\u5e73\u8861\u8eab\u4f53\u3002\u5b83\u6bd4\u4f60\u65e9\u4e0a\u559d\u4e00\u676f\u5496\u5561\u66f4\u5feb\u5730\u8865\u5145\u80fd\u91cf\u3002<\/p>\n<p>\u5bf9\u4e8e\u90a3\u4e9b\u5df2\u7ecf\u719f\u6089\u4e0d\u540c\u745c\u4f3d\u59ff\u52bf\u7684\u4eba\uff0c\u4f60\u53ef\u4ee5\u7ec3\u4e60\u8fd9\u4e2a <a href=\"http:\/\/www.health.com\/fitness\/morning-yoga\">15 \u5206\u949f\u745c\u4f3d\u5e8f\u5217<\/a>\uff1a\u732b\u725b\u5f0f\u3001\u4e0b\u72ac\u5f0f\u3001\u5e73\u677f\u652f\u6491\u3001\u4e0b\u72ac\u5f0f\u4f38\u5c55\u3001\u5c0f\u773c\u955c\u86c7\u5f0f\u3001\u62dc\u65e5\u5f0f\u3001\u6905\u5b50\u5f0f\u3001\u6218\u58eb\u4e00\u3001\u6218\u58eb\u200b\u200b\u4e8c\u3001\u53cd\u5411\u6218\u58eb\u3001\u80cc\u90e8\u4f38\u5c55\u3001\u8239\u5f0f\u3001\u540e\u5f2f\u3001\u5feb\u4e50\u5a74\u513f\u3001\u810a\u67f1\u4f38\u5c55\u548c\u644a\u5c38\u5f0f\u3002<\/p>\n<p>\u65e9\u4e0a\u5728\u6237\u5916\u505a\u8fd9\u4e2a\u4f1a\u5f88\u68d2\u3002 Alta Vista \u7684\u8fea\u7eb3\u62c9 (Dinara) \u89c2\u666f\u53f0\u975e\u5e38\u9002\u5408\u60a8\uff0c\u56e0\u4e3a\u60a8\u53ef\u4ee5\u4e00\u8fb9\u547c\u5438\u65e9\u6668\u65b0\u9c9c\u7684\u7a7a\u6c14\uff0c\u4e00\u8fb9\u6b23\u8d4f\u65e5\u51fa\u3002\u8fd9\u662f\u5176\u4e2d\u4e4b\u4e00 <a href=\"https:\/\/altavistadeboracay.com.ph\/zh-cn\/blog\/health-benefits-beach\/\">\u6d77\u6ee9\u751f\u6d3b\u5bf9\u5065\u5eb7\u7684\u597d\u5904<\/a>\u6bd5\u7adf\uff0c\u6211\u4eec\u4ece\u6668\u98ce\u548c\u671d\u9633\u4e2d\u83b7\u5f97\u7684\u81ea\u7136\u5174\u594b\u3002<\/p>\n<h2>\u901a\u8fc7\u666e\u62c9\u63d0\u589e\u5f3a\u808c\u8089\u529b\u91cf<\/h2>\n<p>\u53e6\u4e00\u79cd\u53ef\u4ee5\u5728\u6237\u5916\u8fdb\u884c\u7684 15 \u5206\u949f\u7b80\u5355\u953b\u70bc\u662f <a href=\"http:\/\/www.dihickman.com\/15-minute-beginner-pilates-workout\/\">\u666e\u62c9\u63d0<\/a>\u3002\u9664\u4e86\u89c2\u666f\u53f0\u5916\uff0c\u60a8\u8fd8\u53ef\u4ee5\u5728\u6cf3\u6c60\u8fb9\u8fdb\u884c\u6b64\u6d3b\u52a8\u3002\u542c\u8d77\u6765\u5f88\u786c\u6838\uff1f\u6709\u4e00\u4e2a\u9002\u5408\u521d\u5b66\u8005\u7684\u7248\u672c\uff0c\u60a8\u53ea\u9700\u8981\u4e00\u5f20\u745c\u4f3d\u57ab\u5373\u53ef\u3002<\/p>\n<p>\u60a8\u81f3\u5c11\u9700\u8981\u719f\u6089\u57fa\u672c\u7684\u666e\u62c9\u63d0\u52a8\u4f5c\u3002\u8fd9\u4e9b\u52a8\u4f5c\u6bcf\u4e2a\u91cd\u590d 15 \u6b21\u3002\u60a8\u5927\u7ea6\u9700\u8981 12 \u5230 15 \u5206\u949f\u624d\u80fd\u5b8c\u6210\u3002\u8fd9\u4e9b\u52a8\u4f5c\u5305\u62ec\uff1a\u81c0\u6865\u3001\u4ef0\u5367\u8d77\u5750\u3001\u4ef0\u5367\u817f\u90e8\u4f38\u5c55\u3001\u4ef0\u5367\u6321\u98ce\u73bb\u7483\u522e\u6c34\u5668\u3001\u4fa7\u5367\u817f\u90e8\u5916\u5c55\uff08\u5728\u53e6\u4e00\u4fa7\u91cd\u590d\uff09\u3001\u4fa7\u5367\u817f\u90e8\u5916\u5c55\uff08\u5728\u53e6\u4e00\u4fa7\u91cd\u590d\uff09\u3001\u80cc\u90e8\u4f38\u5c55\u548c\u7403\u95e8\u67f1\u4e3e\u5347\u3002<\/p>\n<h2>\u5728\u6cf3\u6c60\u4e2d\u71c3\u70e7\u5361\u8def\u91cc<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/altavistadeboracay.com.ph\/images\/uploads\/guy-swimmer-burn-calories-2018-06-01-03-04-medium.jpg\" alt=\"guy swimmer burn calories\" width=\"749\" height=\"472\" 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