{"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-tw\/15-minute-workout-hitting-the-beach\/","title":{"rendered":"\u53bb\u6d77\u7058\u524d\u9032\u884c 15 \u5206\u9418\u7c21\u55ae\u935b\u7149"},"content":{"rendered":"

\u53bb\u6d77\u7058\u5f88\u6709\u8da3\uff0c\u4f46\u4e5f\u6709\u4e00\u4e9b\u58d3\u529b\u3002\u5728 Instagram \u6642\u4ee3\uff0c\u6d77\u7058\u7167\u7247\u76f8\u7576\u666e\u904d\u3002\u4f46\u9664\u4e86\u6e05\u6f88\u7684\u6d77\u6c34\u3001\u7d30\u7d30\u7684\u6c99\u7058\u548c\u7d62\u9e97\u7684\u65e5\u843d\u4e4b\u5916\uff0c\u4eba\u5011\u78ba\u5be6\u52aa\u529b\u8b93\u81ea\u5df1\u770b\u8d77\u4f86\u597d\u770b\u3002\u9019\u4e26\u4e0d\u662f\u4e00\u4ef6\u58de\u4e8b\uff0c\u5b83\u5011\u5be6\u969b\u4e0a\u53ef\u4ee5\u975e\u5e38\u9f13\u821e\u4eba\u5fc3\u548c\u6fc0\u52f5\u4eba\u5fc3\u3002<\/p>\n

\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\u4f86\u4e0d\u932f\u4e4b\u5916\uff0c\u5805\u6301\u5065\u8eab\u7fd2\u6163\u9084\u53ef\u4ee5\u5e6b\u52a9\u60a8\u611f\u89ba\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\u806f\u7db2\u6559\u7a0b\u548c\u61c9\u7528\u7a0b\u5e8f\uff0c\u60a8\u53ef\u4ee5\u5728\u8212\u9069\u7684\u5bb6\u4e2d\u5b9a\u5236\u81ea\u5df1\u7684\u5feb\u901f\u8f15\u9b06\u7684\u935b\u7149\u8a08\u5283\u3002 15 \u5206\u9418\u7684\u904b\u52d5\u770b\u4f3c\u4e0d\u591a\uff0c\u4f46\u56de\u5831\u537b\u662f\u5de8\u5927\u7684\u3002\u50c5\u50c5\u56e0\u70ba\u60a8\u5728\u6d77\u7058\u5ea6\u5047\u4e26\u4e0d\u610f\u5473\u8457\u60a8\u4e5f\u61c9\u8a72\u5728\u5ea6\u5047\u6642\u8ffd\u6c42\u5065\u5eb7\u3002<\/p>\n

\u4e0b\u6b21\u60a8\u9020\u8a2a\u5cf6\u5dbc\u5929\u5802\u9577\u7058\u5cf6\u6642\uff0c\u8acb\u5e36\u4e0a\u60a8\u7684\u5065\u8eab\u76ee\u6a19\u3002\u00a0\u9577\u7058\u5cf6\u963f\u723e\u5854\u7dad\u65af\u5854\u98ef\u5e97<\/a> \u5c07\u900f\u904e\u63d0\u4f9b\u7a7a\u9593\u548c\u8a2d\u65bd\u4f86\u5e6b\u52a9\u60a8\u5be6\u73fe\u9019\u4e9b\u76ee\u6a19\uff0c\u8b93\u60a8\u53ef\u4ee5\u5b8c\u6210 15 \u5206\u9418\u7684\u5feb\u901f\u935b\u934a\u3002\u60a8\u53ef\u4ee5\u57f7\u884c\u4ee5\u4e0b 15 \u5206\u9418\u7684\u65e5\u5e38\u6d3b\u52d5\uff0c\u8b93\u60a8\u770b\u8d77\u4f86\u6f02\u4eae\u3001\u611f\u89ba\u826f\u597d\u3002<\/p>\n

\u8010\u529b\u5faa\u74b0\u8a13\u7df4<\/h2>\n

\"girl<\/p>\n

Heard of the circuit craze? Circuit training is a workout that aims to increase endurance by building and toning the muscles. It\u2019s a high-intensity workout, but it\u2019s pretty easy for beginners.<\/p>\n

\u9032\u884c\u4efb\u4f55\u6709\u6c27\u904b\u52d5\u4e94\u5206\u9418\u3002\u5728\u4f60\u81ea\u5df1\u7684\u98ef\u5e97\u623f\u9593\u88e1\uff0c\u6253\u958b\u7a97\u7c3e\uff0c\u653e\u4e00\u4e9b\u97f3\u6a02\uff0c\u7136\u5f8c\u505a\u4e00\u5206\u9418\u7684\u9ad8\u819d\u8dea\u5730\u3001\u958b\u5408\u8df3\u3001\u524d\u8e22\u817f\u548c\u539f\u5730\u8dd1\u3002\u60a8\u9084\u53ef\u4ee5\u5728\u6236\u5916\u935b\u7149\uff0c\u5728\u5b89\u5168\u7684\u9577\u7058\u5cf6\u963f\u723e\u5854\u7dad\u65af\u5854\u5ea6\u5047\u6751\u5468\u570d\u5feb\u8d70\u6216\u6162\u8dd1\u3002\u60a8\u4e0d\u50c5\u6703\u5fc3\u6f6e\u6f8e\u6e43\uff0c\u9b31\u9b31\u8525\u8525\u7684\u5c71\u8108\u548c\u767d\u8272\u6c99\u7058\u7684\u666f\u8272\u4e5f\u6703\u8b93\u60a8\u7684\u773c\u775b\u5927\u98fd\u773c\u798f\u3002<\/p>\n

\u6709\u6c27\u904b\u52d5\u5f8c\uff0c\u9032\u884c\u56db\u5206\u9418\u7684\u5f13\u7bad\u6b65\u548c\u767b\u5c71\u904b\u52d5\u3002\u63a5\u4e0b\u4f86\u9032\u884c\u4e09\u5206\u9418\u7684\u4f0f\u5730\u633a\u8eab\u548c\u4e09\u982d\u808c\u81c2\u5c48\u4f38\uff08\u4f11\u606f\uff09\uff0c\u5e38\u898f\u6df1\u8e72\u548c\u8df3\u6df1\u8e72\u5404\u5169\u5206\u9418\u6216\u4e00\u5206\u9418\u3002\u4ee5\u4e00\u5206\u9418\u5e73\u677f\u652f\u6490\u7d50\u675f\u3002<\/p>\n

\u900f\u904e HIIT \u935b\u934a\u71c3\u8102<\/h2>\n

\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4 (HIIT) \u807d\u8d77\u4f86\u50cf\u662f\u4e00\u9805\u8271\u9245\u7684\u8a13\u7df4\uff0c\u4f46\u5982\u679c\u60a8\u8db3\u5920\u5805\u6301\uff0c\u91dd\u5c0d\u521d\u5b78\u8005\u7684 15 \u5206\u9418\u8a13\u7df4\u7b49\u66f4\u7c21\u55ae\u7684\u8a13\u7df4\u4e5f\u6703\u70ba\u60a8\u5e36\u4f86\u6700\u4f73\u6548\u679c\u3002\u7576\u60a8\u60f3\u6e1b\u5c11\u8179\u90e8\u8102\u80aa\u6642\uff0cHIIT \u975e\u5e38\u6709\u7528\uff0c\u800c\u8179\u90e8\u8102\u80aa\u662f\u6d77\u7058\u6d41\u6d6a\u8005\u7684\u9996\u8981\u4efb\u52d9\u3002\u5b83\u6709\u52a9\u65bc\u71c3\u71d2\u8102\u80aa\u4e26\u4fc3\u9032\u65b0\u9673\u4ee3\u8b1d\u3002<\/p>\n

Start with warm-up by doing 30 seconds of each: jumping jacks, inch-worm walk, forward lunges, high knees, deep squats, and push ups. Next, work on your core with 30 seconds of forearm plank, elevator plank walk up, crossbody kick, mountain climbers, one-sided clam shell, and full clam shell. Follow with two minutes of squats, side planks to triceps push ups, reaction drill (high speed running + burpees), and punch sequences. Next would be six rounds of Tabata for a total of 12 cycles: 20 seconds of burpees and 10 seconds of rest + 20 seconds of triceps presses + 10 seconds of rest. Work with your kettlebells for four minutes, then cool down. Here\u2019s a\u00a0\u6559\u5b78\u5f71\u7247<\/a> \u9019\u5c07\u70ba\u4f60\u5206\u89e3\u5b83\u3002<\/p>\n

\u5bb6\u5ead\u6709\u6c27\u904b\u52d5\u9032\u884c\u5168\u8eab\u904b\u52d5<\/h2>\n

\"girl<\/p>\n

\u7121\u9700\u4f7f\u7528\u4efb\u4f55\u5065\u8eab\u5668\u6750\uff0c\u5373\u53ef\u9032\u884c\u00a015 \u5206\u9418\u6709\u6c27\u904b\u52d5<\/a> \u5728\u4f60\u5bb6\u3002\u6bcf\u9805\u7df4\u7fd2\u9032\u884c\u4e00\u5206\u9418\uff0c\u4e2d\u9593\u4f11\u606f 10 \u6216 20 \u79d2\uff1a\u9ad8\u62ac\u817f\u3001\u767b\u5c71\u3001\u5f13\u7bad\u6b65\u8df3\u3001\u7acb\u81e5\u6490\u8df3\u548c\u5074\u8df3\u3002\u9019\u4e94\u500b\u7df4\u7fd2\u7e3d\u5171\u505a 3 \u6b21\uff0c\u5b8c\u6210 15 \u5206\u9418\uff0c\u7136\u5f8c\u653e\u9b06\u4e26\u4f38\u5c55\u3002<\/p>\n

\u900f\u904e\u65e9\u6668\u745c\u73c8\u4f8b\u884c\u589e\u5f37\u80fd\u91cf<\/h2>\n

\"girl<\/p>\n

\u745c\u73c8\u72c2\u71b1\u8005\u7e3d\u662f\u5145\u6eff\u6d3b\u529b\u3002\u9019\u662f\u56e0\u70ba\u9664\u4e86\u5c0d\u8eab\u9ad4\u7684\u597d\u8655\u4e4b\u5916\uff0c\u745c\u73c8\u9084\u53ef\u4ee5\u6de8\u5316\u982d\u8166\u4e26\u5e73\u8861\u8eab\u9ad4\u3002\u5b83\u6bd4\u4f60\u65e9\u4e0a\u559d\u4e00\u676f\u5496\u5561\u66f4\u5feb\u5730\u88dc\u5145\u80fd\u91cf\u3002<\/p>\n

\u5c0d\u65bc\u90a3\u4e9b\u5df2\u7d93\u719f\u6089\u4e0d\u540c\u745c\u73c8\u59ff\u52e2\u7684\u4eba\uff0c\u4f60\u53ef\u4ee5\u7df4\u7fd2\u9019\u500b 15 \u5206\u9418\u745c\u73c8\u5e8f\u5217<\/a>\uff1a\u8c93\u725b\u5f0f\u3001\u4e0b\u72ac\u5f0f\u3001\u5e73\u677f\u652f\u6490\u3001\u4e0b\u72ac\u5f0f\u4f38\u5c55\u3001\u5c0f\u773c\u93e1\u86c7\u5f0f\u3001\u62dc\u65e5\u5f0f\u3001\u6905\u5b50\u5f0f\u3001\u6230\u58eb\u4e00\u3001\u6230\u58eb\u4e8c\u3001\u53cd\u5411\u6230\u58eb\u3001\u80cc\u90e8\u4f38\u5c55\u3001\u8239\u5f0f\u3001\u5f8c\u5f4e\u3001\u5feb\u6a02\u5b30\u5152\u3001\u810a\u690e\u4f38\u5c55\u548c\u6524\u5c4d\u5f0f\u3002<\/p>\n

\u65e9\u4e0a\u5728\u6236\u5916\u505a\u9019\u500b\u6703\u5f88\u68d2\u3002 Alta Vista \u7684 Dinara \u89c0\u666f\u53f0\u975e\u5e38\u9069\u5408\u60a8\uff0c\u56e0\u70ba\u60a8\u53ef\u4ee5\u4e00\u908a\u547c\u5438\u65e9\u6668\u7684\u65b0\u9bae\u7a7a\u6c23\uff0c\u4e00\u908a\u6b23\u8cde\u65e5\u51fa\u3002\u9019\u662f\u5176\u4e2d\u4e4b\u4e00 \u6d77\u7058\u751f\u6d3b\u5c0d\u5065\u5eb7\u7684\u597d\u8655<\/a>\u7562\u7adf\uff0c\u6211\u5011\u5f9e\u6668\u98a8\u548c\u671d\u967d\u4e2d\u7372\u5f97\u7684\u81ea\u7136\u8208\u596e\u3002<\/p>\n

\u900f\u904e\u666e\u62c9\u63d0\u589e\u5f37\u808c\u8089\u529b\u91cf<\/h2>\n

\u53e6\u4e00\u7a2e\u53ef\u4ee5\u5728\u6236\u5916\u9032\u884c\u7684 15 \u5206\u9418\u7c21\u55ae\u904b\u52d5\u662f \u666e\u62c9\u63d0<\/a>\u3002\u9664\u4e86\u89c0\u666f\u53f0\u5916\uff0c\u60a8\u9084\u53ef\u4ee5\u5728\u6cf3\u6c60\u908a\u9032\u884c\u6b64\u6d3b\u52d5\u3002\u807d\u8d77\u4f86\u5f88\u786c\u6838\uff1f\u6709\u4e00\u500b\u9069\u5408\u521d\u5b78\u8005\u7684\u7248\u672c\uff0c\u60a8\u53ea\u9700\u8981\u4e00\u5f35\u745c\u73c8\u588a\u3002<\/p>\n

\u60a8\u81f3\u5c11\u9700\u8981\u719f\u6089\u57fa\u672c\u7684\u666e\u62c9\u63d0\u52d5\u4f5c\u3002\u9019\u4e9b\u52d5\u4f5c\u6bcf\u500b\u91cd\u8907 15 \u6b21\u3002\u60a8\u5927\u7d04\u9700\u8981 12 \u5230 15 \u5206\u9418\u624d\u80fd\u5b8c\u6210\u3002\u9019\u4e9b\u52d5\u4f5c\u5305\u62ec\uff1a\u81c0\u6a4b\u3001\u4ef0\u81e5\u8d77\u5750\u3001\u4ef0\u81e5\u817f\u90e8\u4f38\u5c55\u3001\u4ef0\u81e5\u64cb\u98a8\u73bb\u7483\u522e\u6c34\u5668\u3001\u5074\u81e5\u817f\u90e8\u5916\u5c55\uff08\u5728\u53e6\u4e00\u5074\u91cd\u8907\uff09\u3001\u5074\u81e5\u817f\u90e8\u5916\u5c55\uff08\u5728\u53e6\u4e00\u5074\u91cd\u8907\uff09\u3001\u80cc\u90e8\u4f38\u5c55\u548c\u7403\u9580\u67f1\u8209\u5347\u3002<\/p>\n

\u5728\u6cf3\u6c60\u4e2d\u71c3\u71d2\u5361\u8def\u91cc<\/h2>\n

\"guy<\/p>\n

\u6e38\u6cf3\u662f\u4e00\u9805\u5168\u8eab\u904b\u52d5\u3002\u4f60\u7684\u6574\u500b\u8eab\u9ad4\u90fd\u6703\u53c3\u8207\u5176\u4e2d\uff0c\u4f60\u7684\u547c\u5438\u4e5f\u6703\u5f97\u5230\u6539\u5584\u3002\u6e38\u6cf3\u4e00\u5c0f\u6642\u53ef\u4ee5\u71c3\u71d2\u5927\u7d04 476 \u5361\u8def\u91cc\uff0c\u4f46\u4f60\u4e0d\u9700\u8981\u6574\u500b\u5c0f\u6642\u3002\u5373\u4f7f\u53ea\u662f\u6e38\u6cf3 15 \u5206\u9418\u4e5f\u80fd\u5e6b\u52a9\u60a8\u71c3\u71d2\u5361\u8def\u91cc\uff0c\u4e26\u70ba\u4e00\u6574\u5929\u7684\u6d77\u7058\u72c2\u6b61\u505a\u597d\u6e96\u5099\u3002<\/p>\n

\u65e9\u4e0a\u53bb\u6d77\u7058\u4e4b\u524d\uff0c\u5728 Alta Vista de Boracay \u7684\u7121\u908a\u969b\u6cf3\u6c60\u88e1\u6e38\u4e0a\u5e7e\u5708\u3002\u5b83\u4fef\u77b0\u8457\u9b31\u9b31\u8525\u8525\u7684\u7da0\u8272\u690d\u7269\u548c\u78a7\u7da0\u7684\u6d77\u6c34\u3002\u9664\u4e86\u7e5e\u5708\u4e4b\u5916\uff0c\u60a8\u9084\u53ef\u4ee5\u4f7f\u7528\u6d6e\u677f\u3001\u8173\u8e7c\u6216\u6ce1\u6cab\u6d6e\u6a19\uff0c\u6216\u900f\u904e\u77ed\u8dd1\u6216\u5feb\u901f\u6e38\u6cf3\u4f86\u66f4\u5feb\u5730\u71c3\u71d2\u5361\u8def\u91cc\u3002\u900f\u904e\u9019\u6a23\u505a\uff0c\u60a8\u5df2\u7d93\u505a\u597d\u4e86\u5728\u6d77\u7058\u6e38\u6cf3\u7684\u6e96\u5099\u3002<\/p>\n

\u900f\u904e\u8df3\u821e\u8b93\u81ea\u5df1\u5145\u6eff\u6d3b\u529b<\/h2>\n

\"girl<\/p>\n

\u8df3\u821e\u662f\u6700\u597d\u7684\u904b\u52d5\u5f62\u5f0f\u4e4b\u4e00\u3002\u60f3\u50cf\u5728\u4eab\u53d7\u6a02\u8da3\u7684\u540c\u6642\u71c3\u71d2\u8102\u80aa\u3002\u5728\u98ef\u5e97\u623f\u9593\u88e1\u653e\u4e0a\u60a8\u6700\u559c\u6b61\u7684\u821e\u66f2\uff0c\u6216\u73a9\u8857\u6a5f\u985e\u578b\u7684\u904a\u6232\u6a5f\u4e4b\u4e00\uff0c\u7136\u5f8c\u50cf\u6c92\u6709\u4eba\u5728\u770b\u4e00\u6a23\u8df3\u821e\u3002\u60a8\u53ef\u4ee5\u9019\u6a23\u505a 15 \u5206\u9418\u6216\u66f4\u9577\u6642\u9593\u3002<\/p>\n

\u547c\u5438\u6236\u5916\u65b0\u9bae\u7a7a\u6c23<\/h2>\n

\u5165\u4f4f\u6d77\u7058\u5ea6\u5047\u6751\u6642\uff0c\u60a8\u4e0d\u50c5\u53ef\u4ee5\u4eab\u53d7\u98ef\u5e97\u623f\u9593\u548c\u9910\u5ef3\u7684\u670d\u52d9\u3002\u4eab\u53d7\u666f\u9ede\u548c\u4fbf\u5229\u8a2d\u65bd\u3002\u5728\u9662\u843d\u5468\u570d\u6b65\u884c\u6216\u6162\u8dd1\u5e7e\u5206\u9418\u3002\u8acb\u8a18\u4f4f\uff0c\u7c21\u55ae\u7684\u6b65\u884c\u884c\u70ba\u53ef\u4ee5\u5e36\u4f86\u5f88\u5927\u7684\u5e6b\u52a9\u3002\u7576\u4f60\u770b\u5230\u5468\u570d\u7684\u7f8e\u666f\u6642\uff0c\u5e7e\u5206\u9418\u5f88\u5bb9\u6613\u5c31\u6703\u8b8a\u6210\u4e00\u500b\u5c0f\u6642\u3002<\/p>\n

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