{"id":33433,"date":"2016-01-19T14:28:00","date_gmt":"2016-01-19T06:28:00","guid":{"rendered":"https:\/\/telecnsr.com\/?p=33433"},"modified":"2022-11-09T12:01:58","modified_gmt":"2022-11-09T04:01:58","slug":"30-days-workout-challenge","status":"publish","type":"post","link":"https:\/\/telecnsr.com\/33433\/","title":{"rendered":"\u6625\u7bc0\u904e\u5e74\u60f3\u8981\u5403\u597d\u5403\u6eff\uff1f\u5f9e\u73fe\u5728\u958b\u59cb\u9032\u884c 30 \u5929\u7684\u904b\u52d5\u990a\u6210\u8a13\u7df4\u5427\uff01"},"content":{"rendered":"\n<p>\u8fb2\u66c6\u6625\u7bc0\u5c31\u5feb\u8981\u4f86\u4e86\uff01\u6bd4\u8d77\u524d\u4e00\u9663\u5b50\u7684\u8de8\u5e74\u66f4\u8b93\u4eba\u611f\u5230\u8208\u596e\u5440\uff5e\uff5e\uff5e\u9019\u6b21\u7684\u6625\u7bc0\u5047\u671f\u4e00\u5171\u6709 9 \u5929\uff0c\u5927\u5bb6\u662f\u5426\u5df2\u6709\u6253\u7b97\u4f86\u500b\u5403\u597d\u5403\u6eff\u7684\u990a\u8c6c\u8a08\u5283\uff1f\u4f46\u5728\u9019\u4e4b\u524d\uff0c\u9084\u662f\u5148\u990a\u6210\u826f\u597d\u7684\u904b\u52d5\u7fd2\u6163\u5427\uff01\u9019\u6a23\u624d\u80fd\u52d5\u7684\u8d8a\u591a\u5403\u7684\u8d8a\u591a\uff08\u55ef\uff1f\uff09\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u662f\u81ea\u5236\u529b\u6bd4\u8f03\u4e0d\u8db3\u7684\u670b\u53cb\uff0c\u5efa\u8b70\u53ef\u4ee5\u4e0b\u8f09\u4e00\u4e9b\u5c08\u9580\u7684\u904b\u52d5\u8a13\u7df4\u8a08\u5283 App\uff0c\u4f8b\u5982\u4e4b\u524d\u4ecb\u7d39\u7d66 Android \u624b\u6a5f\u7684\u300c<a href=\"https:\/\/telecnsr.com\/27509\/30-day-squat-challenge.html\" target=\"_blank\" rel=\"noopener\">30 Day Squat Challenge<\/a>\u300d\u6216\u662f\u300c<a href=\"https:\/\/telecnsr.com\/29301\/365-body-workout.html\" target=\"_blank\" rel=\"noopener\">365 Body Workout<\/a>\u300d\u9019\u7a2e\u5e6b\u4f7f\u7528\u8005\u898f\u5283\u597d\u4e00\u500b\u6708\u6216\u4e00\u6574\u5e74\u7684\u904b\u52d5\uff0c\u53ea\u8981\u6309\u7167\u8a08\u5283\uff0c\u5c31\u80fd\u7dad\u6301\u6bcf\u5929\u90fd\u6709\u4e00\u5b9a\u7684\u904b\u52d5\u91cf\u3002<\/p>\n\n\n\n<p>\u5728 Apple Store \u88e1\u4e5f\u6709\u985e\u4f3c\u7684\u904b\u52d5 App\uff0c\u6700\u8fd1\u9650\u6642\u514d\u8cbb\u4e2d\u7684\u300c30 days workout challenge\u300d\u7cfb\u5217\uff0c\u5c31\u5f88\u9069\u5408\u5e73\u5e38\u6c92\u4ec0\u9ebc\u5728\u904b\u52d5\u4eba\u9032\u884c\u5f9e\u7121\u5230\u6709\u7684\u8a13\u7df4\u8a08\u5283\uff0c\u4f9d\u904b\u52d5\u985e\u578b\u5206\u70ba\u68d2\u5f0f\u3001\u6df1\u8e72\u3001\u5f15\u9ad4\u5411\u4e0a\u3001\u4f0f\u5730\u633a\u8eab\u3001\u4ef0\u81e5\u8d77\u5750\u9019\u4e94\u7a2e\uff0c\u53ef\u4f9d\u9700\u6c42\u5404\u5225\u4e0b\u8f09\u3002<\/p>\n\n\n\n<p>\u6bcf\u500b\u904b\u52d5\u9805\u76ee\u90fd\u6709\u4e00\u500b\u7d42\u6975\u76ee\u6a19\uff0c\u4f8b\u5982\u4e00\u76f4\u6301\u7e8c\u4e0d\u65b7\u7684\u4e0b\u53bb\u5230 30 \u5929\u6642\uff0c\u4f60\u5c31\u80fd\u6490\u5230 5 \u5206\u9418\u7684\u68d2\u5f0f\u6216\u662f 100 \u4e0b\u7684\u4f0f\u5730\u633a\u8eab\uff0c\u5f9e\u7b2c\u4e00\u5929\u958b\u59cb\u6bcf\u5929\u7d66\u7684\u52d5\u4f5c\u6b21\u6578\u6216\u6642\u9593\u6703\u9010\u6f38\u589e\u52a0\uff0c\u8b93\u9ad4\u529b\u6162\u6162\u7684\u8d8a\u4f86\u8d8a\u597d\uff0c\u4e2d\u9593\u4e5f\u6703\u6709\u4f11\u606f\u65e5\u7684\u898f\u5283\uff0c\u4e0d\u6703\u8b93\u4f60\u592a\u7d2f\u5537\uff01<br><\/p>\n\n\n\n\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><span style=\"color: #0000ff;\"><strong>\u2587 \u8edf\u9ad4\u5c0f\u6a94\u6848 \u2587<\/strong><\/span><\/p>\n\n\n\n<ul>\n<li><strong>\u8edf\u9ad4\u8a9e\u8a00\uff1a<\/strong>\u82f1\u6587<\/li>\n\n\n\n<li><strong>\u958b\u767c\u4eba\u54e1\uff1a<\/strong>Haim Benshimol<\/li>\n\n\n\n<li><strong>\u8edf\u9ad4\u6027\u8cea\uff1a<\/strong><span style=\"color: #ff0000;\">\u9650\u6642\u514d\u8cbb\uff0c\u8d85\u904e\u6307\u5b9a\u65e5\u671f\u5f8c\u5c07\u8abf\u56de\u539f\u50f9<\/span><\/li>\n\n\n\n<li><strong>\u7cfb\u7d71\u652f\u63f4\uff1a<\/strong>iOS 8.2 \u4ee5\u4e0a<\/li>\n\n\n\n<li><strong><span style=\"color: #ff0000;\">\u8edf\u9ad4\u4e0b\u8f09<\/span>\uff1a<\/strong><br><a href=\"https:\/\/itunes.apple.com\/tw\/app\/plank-5-minutes-30-days-workout\/id998381092?l=zh&amp;mt=8\" target=\"_blank\" rel=\"noopener\">\u68d2\u5f0f\uff08Plank 5 minutes\uff09<\/a><br><a href=\"https:\/\/itunes.apple.com\/tw\/app\/squats-100-30-days-workout\/id985834522?l=zh&amp;mt=8\" target=\"_blank\" rel=\"noopener\">\u6df1\u8e72\uff08Squats 100\uff09<\/a><br><a href=\"https:\/\/itunes.apple.com\/tw\/app\/pull-ups-20-30-days-workout\/id985834526?l=zh&amp;mt=8\" target=\"_blank\" rel=\"noopener\">\u5f15\u9ad4\u5411\u4e0a\uff08Pull Ups 20\uff09<\/a><br><a href=\"https:\/\/itunes.apple.com\/tw\/app\/pushups-100-30-days-workout\/id985834424?l=zh&amp;mt=8\" target=\"_blank\" rel=\"noopener\">\u4f0f\u5730\u633a\u8eab\uff08Pushups 100\uff09<\/a><br><a href=\"https:\/\/itunes.apple.com\/tw\/app\/situps-100-30-days-workout\/id985834530?l=zh&amp;mt=8\" target=\"_blank\" rel=\"noopener\">\u4ef0\u81e5\u8d77\u5750\uff08Situps 100\uff09<\/a><\/li>\n<\/ul>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">\u64cd\u4f5c\u756b\u9762\uff1a<\/h3>\n\n\n\n<p>\u4ee5\u68d2\u5f0f\u70ba\u4f8b\uff0c\u6700\u5f8c\u7684\u76ee\u6a19\u662f\u53ef\u4ee5\u6490\u5230 5 \u5206\u9418\uff0c\u7b2c\u4e00\u5929\u5247\u662f\u5f9e 20 \u79d2\u958b\u59cb\uff0c\u9023\u7e8c 5 \u5929\u9678\u7e8c\u589e\u52a0\u6642\u9593\uff0c\u7b2c 6 \u5929\u662f\u4f11\u606f\u65e5\uff0c\u7b2c 7 \u5929\u5247\u958b\u59cb\u6642\u9593\u589e\u52a0\u5230 45 \u79d2\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/telecnsr.com\/33433\/30-days-workout-challenge.html\/30dayworkoutc_1\" rel=\"attachment wp-att-33435\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"467\" src=\"\/\/telecnsr.com\/wp-content\/uploads\/2016\/01\/30dayworkoutc_1.png\" alt=\"30dayworkoutc_1\" class=\"wp-image-33435\"\/><\/a><\/figure>\n\n\n\n\n\n\n\n<p><\/p>\n\n\n\n<p>\u6309\u4e0b\u300cStart\u300d\u6709\u4e94\u79d2\u9418\u7684\u6e96\u5099\u6642\u9593\uff0c\u63a5\u8457\u5c31\u958b\u59cb\u904b\u52d5\u6642\u9593\uff0c\u5feb\u7d50\u675f\u6642\uff0c\u6703\u6709\u8a9e\u97f3\u63d0\u793a\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/telecnsr.com\/33433\/30-days-workout-challenge.html\/30dayworkoutc_2\" rel=\"attachment wp-att-33436\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"467\" src=\"\/\/telecnsr.com\/wp-content\/uploads\/2016\/01\/30dayworkoutc_2.png\" alt=\"30dayworkoutc_2\" class=\"wp-image-33436\"\/><\/a><\/figure>\n\n\n\n<p>\u4e00\u76f4\u6301\u7e8c\u4e0b\u53bb\u5230\u7b2c 30 \u5929\u5c31\u6709\u53ef\u4ee5\u6490 5 \u5206\u9418\u7684\u80fd\u529b\u5537\uff01\u82e5\u64d4\u5fc3\u81ea\u5df1\u5fd8\u4e86\u904b\u52d5\uff0c\u9ede\u64ca\u5de6\u4e0a\u89d2\u7684\u5716\u793a\u9032\u5165\u8a2d\u5b9a\uff0c\u5c31\u53ef\u8a2d\u7f6e\u6bcf\u65e5\u63d0\u9192\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/telecnsr.com\/33433\/30-days-workout-challenge.html\/30dayworkoutc_3\" rel=\"attachment wp-att-33437\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"467\" src=\"\/\/telecnsr.com\/wp-content\/uploads\/2016\/01\/30dayworkoutc_3.png\" alt=\"30dayworkoutc_3\" class=\"wp-image-33437\"\/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u8fb2\u66c6\u6625\u7bc0\u5c31\u5feb\u8981\u4f86\u4e86\uff01\u6bd4\u8d77\u524d\u4e00\u9663\u5b50\u7684\u8de8\u5e74\u66f4\u8b93\u4eba\u611f\u5230\u8208\u596e\u5440\uff5e\uff5e\uff5e\u9019\u6b21\u7684\u6625\u7bc0\u5047\u671f\u4e00\u5171\u6709 9 \u5929\uff0c\u5927\u5bb6\u662f\u5426\u5df2\u6709\u6253\u7b97\u4f86\u500b\u5403\u597d\u5403\u6eff\u7684\u990a\u8c6c\u8a08\u5283\uff1f\u4f46\u5728\u9019\u4e4b\u524d\uff0c\u9084\u662f\u5148\u990a\u6210\u826f\u597d\u7684\u904b\u52d5\u7fd2\u6163\u5427\uff01\u9019\u6a23\u624d\u80fd\u52d5\u7684\u8d8a\u591a\u5403\u7684\u8d8a\u591a\uff08\u55ef\uff1f\uff09\u3002 \u5982\u679c\u662f\u81ea\u5236\u529b\u6bd4\u8f03\u4e0d\u8db3\u7684\u670b\u53cb\uff0c\u5efa\u8b70\u53ef\u4ee5\u4e0b&hellip;<\/p>\n","protected":false},"author":8,"featured_media":33434,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1740],"tags":[14099,13750,14100,13440,12427,12857,13209],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/posts\/33433"}],"collection":[{"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/comments?post=33433"}],"version-history":[{"count":0,"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/posts\/33433\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/media\/33434"}],"wp:attachment":[{"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/media?parent=33433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/categories?post=33433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/telecnsr.com\/wp-json\/wp\/v2\/tags?post=33433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}