?ㄦ??????涓?????拌?挎?浠ュ?剁???圭????宸у??楂?瓒???瀹??????????诲????浣?涓轰??????辨?????浜猴???娣辩?ラ???拌?挎??ㄦ???腑????瑕??颁?锛?骞朵??ㄥ?骞寸??缁?涔???瀹???涓?Н绱??涓?浜?蹇?寰?浣?浼?锛?甯????戒?澶у???浜??璁╂?村???姝︽???卞ソ??浠?涓???????

???拌?挎????稿???宸?/h3>

???拌?挎????绉?婧?浜??ユ????浼?缁?姝︽???寮鸿??块?ㄧ??????????宸э??朵腑????娉????舵???风?硅?茬???ㄥ???????拌?挎?????ユ?稿??ㄤ???娉???绮惧??????????????锛???杩?姝ｇ‘????娉??ㄤ?锛?浣垮?涓???韪㈣?藉??讳腑瀵规?????抽???????浣?锛??????????澶х??浼ゅ???

1.??娉????烘???ㄤ?

?磋涪锛?杩??????虹???韪㈡?锛???杩??寸嚎??????浼???锛?浠ヨ????涓哄?????癸?浣胯??灏?绗??存??瀵规?圭????韪㈠?汇???磋涪??????涓昏??ヨ????块?ㄨ???????归?ㄧ????璋???

?捐?匡??捐?挎???绉???涪??????锛???杩???灏?????璺???浜ゆ?垮?ㄤ?锛?灏?瀵规?圭???胯涪?烘???ㄥ??涓?渚э?浠????堕??绌洪?村???峰?浼??裤??

??韪????韪㈡???绉?楂??惧害????娉?锛???杩???杞?韩浣?锛?浣胯???ㄧ???????ㄧ┖涓????ユ??澶ф????????韪??浠???瑕?寮哄ぇ???块?ㄥ????锛?杩???瑕???ソ??韬??骞宠　???垫椿?с??

2.???????抽??/h3>

???拌?挎?涓???姣?涓?涓???娉??ㄤ?锛??介??瑕???杩?姝ｇ‘???????瑰??ュ??版??浣虫?????????????抽???ㄤ?浠ヤ???涓??归???

?稿?????锛??稿?????????璋??????????虹?锛???杩??归??????????ㄨ????????姝ユ?剁缉锛?灏?????浼???????拌?块?ㄣ??

???ㄥЭ?匡?????濮垮?跨?存?ュ奖???板??????浼??????瑰??锛?姝ｇ‘?????ㄥЭ?胯?藉?浣垮??????涓????楂?韪㈠?荤??绮惧??搴︺??

璺?????璋?锛?璺?????????????璋??????拌?挎?涓?????ヤ?涓???瑕?????锛???杩???????寮?瀵硷?浣胯????藉??村??绋冲????????板??????

瀹???璁??涓???蹇?寰?

?ㄥ???璁??涓?????拌?挎?????宸у苟涓?浠?浠????ㄧ┖??缁?涔?涓???帮??撮??瑕??ㄧ??瀹???瀵规??涓???伴?璇?????杩?澶?骞寸??瀹???璁??锛???绉?疮浜?涓?浜?蹇?寰???镐?浼?锛?甯????戒负澶у???渚?涓?浜???????

1.妯℃??瀵规??璁??

?插????昏?缁?锛??ㄩ?插?涓??涔?濡?浣?蹇??????伙???杩???娉???宸у?瀵规?????诲?诲??涓哄???荤???轰???

澶?瑙?搴︽?诲?昏?缁?锛?妯℃??澶?瑙?搴︾???诲?伙???楂???娉???宸у?ㄤ????瑰????瑙?搴︾??搴??ㄨ?藉????

??搴︿?????璁??锛???杩?蹇???????娉??ㄤ?锛???楂?韪㈠?荤????搴﹀??????锛?浣垮??诲?绘?村???锋????浼ゅ????

2.蹇???璋??翠?搴????藉??

淇????烽??锛??ㄧ揣寮???瀹???涓??淇????烽??????甯搁??瑕???锛???杩?娣卞?煎?稿???ユ?筹???互?????扮?瑙ｇ揣寮???缁???

?垫椿搴?????ワ??规????????诲?绘?瑰?锛??垫椿璋??磋??繁???插??????荤??ワ?浣垮???娉???宸ц?藉???澶у???板???ヤ??ㄣ??

蹇???棰??わ???杩?瀵规?????ㄤ?????濂?锛?棰??ゅ?????涓?涓?姝ユ?诲?伙????????哄??搴?锛?浣垮???繁濮?缁?澶?浜?涓诲?ㄤ?缃???

3.?ュ父缁?涔?涓??荤?

?ㄦ?ュ父缁?涔?涓???荤???????????楂????虹????瑕??规?????杩?浠ヤ???绉??规?锛???互涓?????????繁?????拌?挎???宸э?

褰??????撅???杩?褰??????捐??繁??缁?涔???姣?璧?锛??惧?轰?瓒充?澶?锛?骞惰?琛??硅???

??缁???瀵硷?瀹???璇锋??涓?涓???缁?锛??峰?涓?涓?????瀵煎????棣?锛?浠????村揩?版??楂???繁?????恒??

?????荤?锛?姣?澶╄?琛??????荤?锛?璁板?缁?涔?涓???蹇?寰???浣?浼?锛?骞舵??缁??硅???

???拌?挎???瀛︿???瀹???璁??锛????涓???瑕??挎????????涓????㈢储??杩?绋???甯?????杩?杩?绡???绔?锛??藉?涓哄ぇ瀹舵??渚?涓?浜????ㄧ??淇℃????蹇?寰???革?璁╂?村???浜鸿?藉??ㄩ???拌?挎?????璺????寰????????锛???涓轰?????姝ｇ??姝︽???????

?ㄩ???拌?挎?????ュ?涔???瀹???璁??涓???や???宸у???规??????★?韬??绱?璐ㄥ??蹇???绱?璐ㄧ??????涔????冲?抽??瑕?????ャ???ㄨ?涓??ㄥ??锛???灏?杩?涓?姝ユ?㈣?濡?浣???杩??ㄩ?㈢??璁?户缁??㈣????拌?挎???瀛︿???瀹???璁??涓???韬??绱?璐ㄥ??蹇???绱?璐ㄧ??????锛?甯????藉?涓轰???渚??村?ㄩ?㈢????瀵硷?璁╀??ㄩ??????拌?挎?????璺????寰??村ぇ??杩?姝ャ??

韬??绱?璐ㄧ??????

1.????璁??

?????????拌?挎????虹?锛???杩?????璁????互?捐???????块?ㄧ??????????????

娣辫共锛?娣辫共?????烘????????璁???ㄤ?涔?涓?锛???杩?姝ｇ‘??濮垮?匡???互?????伴?荤?艰?块?ㄥ???稿???????

纭???锛?纭????ㄤ???互?????伴?荤?艰?块?ㄥ??渚х??????锛???楂??块?ㄧ????????????????

?夸妇锛??夸妇?烘????ㄧ?ㄤ??块?ㄥ????璁????璁惧????锛???互?????伴?荤?煎ぇ?垮??渚у????渚х????????

2.??姘ц?缁?

??姘ц?缁???互??楂??翠?浣??斤?澧?寮鸿????锛?浣垮??ㄥ???涓??藉???缁????ラ?寮哄害????娉??ㄤ???

璺?姝ワ?璺?姝ユ????绠???????????姘ц?缁??规?锛???互??楂?蹇??哄???藉???翠?浣??姐??

璺崇怀锛?璺崇怀涓?浠???互?荤?煎??哄???斤?杩???互??楂???娉?????ュ??璋??у????搴︺??

楂?寮哄害?存?璁??锛?HIIT锛?锛?HIIT??互??杩????堕?寸??楂?寮哄害杩??????楂?蹇??哄???藉????????

3.???ф?ц?缁?

???ф?х????????互甯??╂?寸?垫椿?板?ㄤ?锛???灏???浼ょ??椋??┿??

??浼歌?????ュ父????浼歌??????互??楂??????????ф?э???灏???浼ょ??椋??┿??

??浼斤???浼藉??互?????版??楂??ㄨ韩?????ф?э?灏ゅ?舵???块?ㄥ?????ㄧ?????ф?с??

蹇???绱?璐ㄧ??????

1.蹇???璁??

蹇???璁????互甯??╂??楂??ㄩ??????涓???琛ㄧ?般??

?ユ?筹???杩??ユ?筹???互缂?瑙ｅ????锛???楂?涓?娉ㄥ??锛?澧?寮哄????ф?с??

?????璁??锛???杩??????锛???互?ㄥ?涓?ā??姣?璧??烘?????楂?瀵规?璧???蹇?????澶???

2.??缁????

??缁???????ㄦ?璧???璁??涓?????烽????涓?娉ㄧ???抽????

娣卞?煎?革??ㄧ揣寮????跺?伙???杩?娣卞?煎?革???互杩???缂?瑙ｇ揣寮???缁???㈠?骞抽????

绉?????缁达?淇???绉?????蹇???锛??镐俊??繁???藉??锛???互??楂??ㄥ????涓???琛ㄧ?般??

3.?㈤????浣?

?ㄥ?㈤??璁??涓??瀛︿?涓???????浣?锛???互??楂??㈤????浣??藉??锛?澧?寮哄???绱?璐ㄣ??

灏?缁?璁??锛???杩?涓??朵?姝︽???卞ソ????灏?缁?璁??锛???互瀛︿??版?村?????宸у??绛??ワ????跺?寮哄?㈤????浣???璇???

姣?璧?缁?楠?锛???杩???????绉?姣?璧?锛?绉?疮瀹???缁?楠?锛???互??楂??ㄥ????涓???搴????藉????蹇???绱?璐ㄣ??

?荤?

???拌?挎???瀛︿???瀹???璁??涓?浠?浠?????????绉?疮锛??撮??瑕??ㄩ?㈢??韬??绱?璐ㄥ??蹇???绱?璐ㄧ??????????杩?????璁??????姘ц?缁??????ф?ц?缁?锛???互??楂?韬??????椤圭?璐????杩?蹇???璁??????缁???????㈤????浣?锛???互澧?寮哄???绱?璐ㄣ??甯???杩?浜??规??藉?甯??╀??ㄩ???拌?挎?????璺????寰??村ぇ??杩?姝ワ???涓轰?????姝ｇ??姝︽???????

璁颁?锛???猸?涔?浠ユ??锛?姘镐??惧?锛?浣?涓?瀹??藉?杈惧?拌??繁????????

?″?锛?寮?瀹?姘?(CJaAeebpAoTEDA0oLNiQuy1oRX3SQ7Yn)