{"id":73095,"date":"2021-02-15T13:52:04","date_gmt":"2021-02-15T05:52:04","guid":{"rendered":"https:\/\/telecnsr.com\/?p=73095"},"modified":"2022-12-10T20:59:19","modified_gmt":"2022-12-10T12:59:19","slug":"30-%e5%a4%a9%e3%80%8c%e6%b3%a2%e6%af%94%e8%b7%b3%e3%80%8d%e6%8c%91%e6%88%b0%ef%bc%8c%e6%98%af%e6%99%82%e5%80%99%e6%8a%8a%e8%a9%b2%e9%82%84%e7%9a%84%e5%82%b5%e9%83%bd%e9%82%84%e4%b8%80%e9%82%84","status":"publish","type":"post","link":"https:\/\/telecnsr.com\/73095\/","title":{"rendered":"30 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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\u540d\u7a31\uff1a<\/strong>\u6ce2\u6bd4\u8df3<\/li>\n\n\n\n<li><strong>\u8edf\u9ad4\u8a9e\u8a00\uff1a<\/strong>\u82f1\u6587<\/li>\n\n\n\n<li><strong>\u958b\u767c\u4eba\u54e1\uff1a<\/strong>Stefan Roobol \/ Steveloper<\/li>\n\n\n\n<li><strong>\u5b98\u65b9\u7db2\u7ad9\uff1a<\/strong><a href=\"http:\/\/www.steveloper.nl\/\" target=\"_blank\" rel=\"noopener noreferrer\">http:\/\/www.steveloper.nl\/<\/a><\/li>\n\n\n\n<li><strong>\u8edf\u9ad4\u6027\u8cea\uff1a<\/strong>\u514d\u8cbb\u8edf\u9ad4<\/li>\n\n\n\n<li><strong>\u7cfb\u7d71\u652f\u63f4\uff1a<\/strong>iOS 9.0 \u4ee5\u4e0a \/ Android 4.1 \u4ee5\u4e0a\u7248\u672c<\/li>\n\n\n\n<li><strong>\u7db2\u8def\u9700\u6c42\uff1a<\/strong>\u4e0d\u9700\u7db2\u8def\u5373\u53ef\u4f7f\u7528<\/li>\n\n\n\n<li><strong><span style=\"color: #ff0000;\">\u8edf\u9ad4\u4e0b\u8f09<\/span>\uff1a<\/strong><a href=\"https:\/\/apps.apple.com\/tw\/app\/id1358331413\" target=\"_blank\" rel=\"noopener noreferrer\">iPhone \u7248\u672c<\/a>\u3001<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=burpee.challenge.workout.in30days\" target=\"_blank\" rel=\"noopener noreferrer\">Android \u7248\u672c<\/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>\u958b\u555f\u7a0b\u5f0f\u5c31\u53ef\u4ee5\u770b\u5230\u5169\u6b3e\u514d\u8cbb\u7684\u8a13\u7df4\u8ab2\u7a0b\uff0c\u300cTABATA\u300d\u88e1\u5c31\u662f 30 \u5929\u7684\u6ce2\u6bd4\u8df3\u904b\u52d5\uff0c\u4e0b\u65b9\u9084\u53ef\u4ee5\u5207\u63db\u5230\u300cIntermediate\u300d\u4e2d\u7d1a\u8ab2\u7a0b\u300230 \u5929\u7684\u904b\u52d5\uff0c\u6bcf 7 \u5929\u53ef\u4f11\u606f\u4e00\u5929\uff08\u85cd\u9ede\u6a19\u793a\uff09\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/telecnsr.com\/73095\/burpees30_1\/#main\" rel=\"attachment wp-att-73097\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"758\" src=\"\/\/telecnsr.com\/wp-content\/uploads\/2021\/02\/burpees30_1.png\" alt=\"\" class=\"wp-image-73097\"\/><\/a><\/figure>\n\n\n\n<p>\u9ede\u5165\u7b2c 1 \u5929\u5c31\u53ef\u4ee5\u6e96\u5099\u958b\u59cb\u904b\u52d5\u56c9\uff01\u6bcf\u5929\u7684\u8ab2\u7a0b\u6703\u96a8\u6642\u9593\u800c\u9010\u6b65\u589e\u52a0\u96e3\u5ea6\uff0c\u7b2c 1 \u5929\u53ea\u9700\u8981 3 \u5206\u9418\u5c31\u80fd\u5b8c\u6210\uff0c\u5171\u57f7\u884c 4 \u7d44\uff0c\u6bcf\u7d44 30 \u79d2\uff0c\u4e2d\u9593\u90fd\u6703\u4f11\u606f 15 \u79d2\u7684\u6642\u9593\u3002\u6309\u4e0b\u300cSTART\u300d\u5728\u5012\u6578 5 \u79d2\u5f8c\u5c31\u958b\u59cb\uff01<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/telecnsr.com\/73095\/burpees30_2\/#main\" rel=\"attachment wp-att-73098\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"758\" src=\"\/\/telecnsr.com\/wp-content\/uploads\/2021\/02\/burpees30_2.png\" alt=\"\" class=\"wp-image-73098\"\/><\/a><\/figure>\n\n\n\n\n\n\n\n<p>\u958b\u59cb\u8207\u4f11\u606f\u90fd\u6703\u6709\u97f3\u6548\u63d0\u9192\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/telecnsr.com\/73095\/burpees30_3\/#main\" rel=\"attachment wp-att-73099\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"758\" src=\"\/\/telecnsr.com\/wp-content\/uploads\/2021\/02\/burpees30_3.png\" alt=\"\" class=\"wp-image-73099\"\/><\/a><\/figure>\n\n\n\n<p>\u300cFAT LOSS\u300d\u4e5f\u662f\u514d\u8cbb\u8ab2\u7a0b\uff0c\u9664\u4e86\u6ce2\u6bd4\u8df3\u5916\uff0c\u9084\u53f3\u5165\u4e86\u958b\u5408\u8df3\u8207\u68d2\u5f0f\u7684\u52d5\u4f5c\uff0c\u6709\u8208\u8da3\u7684\u670b\u53cb\u4e5f\u53ef\u4ee5\u5617\u8a66\u770b\u770b\uff0c\u4e00\u6a23\u662f 30 \u5929\u7684\u8a13\u7df4\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/telecnsr.com\/73095\/burpees30_4\/#main\" 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class=\"wp-image-73102\"\/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u4fd7\u8a71\u8aaa\u7684\u597d\uff0c\u5929\u589e\u6b72\u6708\u4eba\u589e\u8089\uff0c\u904e\u4e86\u4e00\u500b\u8fb2\u66c6\u65b0\u5e74\u9023\u5403\u597d\u5e7e\u5929\uff0c\u8170\u570d\u662f\u4e0d\u662f\u4e5f\u591a\u4e86\u597d\u5e7e\u540b\uff1f\u90fd\u5df2\u7d93\u6c92\u6709\u52c7\u6c23\u8e0f\u4e0a\u9ad4\u91cd\u8a08\u4e86\u5462\uff01\u6625\u7bc0\u5df2\u9010\u6f38\u7684\u63a5\u8fd1\u5c3e\u8072\uff0c\u4e5f\u5dee\u4e0d\u591a\u662f\u6642\u5019\u628a\u8a72\u9084\u7684\u50b5\u90fd\u9084\u4e00\u9084\u4e86\uff01 \u5982\u679c\u4e0d\u77e5\u9053\u8a72\u505a\u4e9b\u4ec0\u9ebc\u4f86\u9084\u904b\u52d5\u7684\u50b5\uff0c\u5c31\u4e00\u8d77\u4f86\u6311\u6230 30 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