?宠薄涓?涓?锛?褰?????姊﹁交???梆??¤烦璺?锛?瓒?杩?楂?澧?锛????????村?????杩介???ｄ????＄?剧???????讹?浣????︿??捐??ｆ??浜虹???块?ㄥ????????搴︽?????硷?杩?骞堕???剁?讹??????ョН??绱??绉?瀛﹁?缁???缁?????浠?澶╋???浠?氨浠モ??灏??哥?????瑙?瑙?锛?涓轰??戒??ヰ????э?娣卞?ユ?㈢┒????姊﹀???绁??库?????浣??兼????锛?浠????虹????块?ㄥ???????稿?绋冲??х??璁??寮?濮?锛?涓轰???涓???瀹???璁???板?恒??
??浠???瑕???瑙ｏ?????姊︾????ヨ?块?ㄨ?藉??骞堕????涓?缁村害????????锛?????????????搴︺??????????璋??т互???鸿?茬???????瑙???瀹?缇?缁??????ㄧ?板?涓????浠???互灏?杩?浜??硅川??瑙ｏ?骞堕??杩?绯荤??х??璁????姝ュ??般???虹???????璁??锛???????杩??舵??宸х???虹?炽??瀵逛??块?ㄨ??瑷?锛?娣辫共??寮?姝ヨ共??纭???绛?澶??????ㄤ????????缂虹????
浣?璇锋敞??锛???浠?苟??瑕???涓哄?ョ?????锛?????拷姹????芥?х??????锛??宠?藉?????蹇???绉诲?ㄥ?????寸????????????
浠ユ繁韫蹭负渚?锛?瀹??芥?????伴?荤?煎?板ぇ?垮??渚э??″??澶磋??锛???澶ц?垮??渚э???缁宠??锛?浠ュ?????ㄨ???????ㄨ?缁??讹???浠???互灏?璇?涓?????寮?锛?渚?濡?绐?璺?娣辫共锛?瀹??芥?翠晶??浜??″??澶磋?????烘?锛?瀹借?娣辫共???芥?村ソ?拌??ㄨ???ㄥ??澶ц?垮??渚ц???????抽???ㄤ????℃?纭????ㄤ?妯″?锛?纭?????????涓???灏??瑰??涓??达??稿??剁揣锛??垮???伴?ㄨ?搴﹀集?层??
????″??舵?锛???互浠?????娣辫共寮?濮?锛???娓?澧???璐???锛?濡???????????锛????冲６??锛?浣??″??ㄤ?璇??ㄤ???????????涓?寰??娓?杩???
寮?姝ヨ共锛???璁烘????????????杩???晶??锛??借?藉?ㄩ?㈠?伴?荤?煎?拌?块?ㄧ??????у??绋冲??с??????寮?姝ヨ?芥?????烘??″??澶磋?????????????寮?姝ュ??瀵硅??缁宠???????ㄦ???村ソ??婵?娲绘??????渚у??寮?姝ュ???藉己???块?ㄥ?渚х??????缇わ?瀵逛???楂?渚у??绉诲?ㄨ?藉???冲?抽??瑕???璁???讹?娉ㄦ??淇??????韬?????虹?达????胯????涓?瑕?瓒?杩???灏?锛????胯????灏介????杩??伴???浣?涓?瑕?瑙︾???
纭???锛??界?跺父琚??涓烘?????ㄥ?????ㄧ??璁???ㄤ?锛?浣?瀹?瀵硅??缁宠?????″??澶磋?????????ф?剁缉????澶х??淇?杩?浣??ㄣ??????稿????纭???濮垮?匡??藉??????版?????ㄨ韩??????浼?瀵兼????锛?杩?瀵逛?????姊﹂?ｇ????ㄨ韩???ㄢ?????ㄤ??冲?抽??瑕????ㄧ?涔?纭????讹?璇峰?″?灏???蹇??惧?ㄨ??璺?锛?淇??????ㄦ?虹?达??ㄨ?块?ㄥ?????ㄧ??????灏???????涓???璧凤???涓????ㄨ?伴?ㄥ??????
?ゐ???浜?????璁??锛??稿???绋冲????锋??????姊﹀???绁??库??璁??????涓??????寮哄ぇ???稿??????藉??????版?????块?ㄥ?ㄥ?????剁??绋冲??э??叉??介????娴?澶憋?骞舵??楂??ㄤ???绮惧??搴︺??骞虫?挎??????渚у钩?挎??????淇?缃???浆浣????疯?圭??芥???荤?兼?稿????????规????稿???绋冲?涓?浠?浠????硅????璁??锛?杩?????????ㄦ繁灞???????楠ㄧ???ㄥ?磋??????寮哄????
涓?涓?ǔ瀹????稿?锛?灏卞ソ姣?????姊︾?????归?ㄤ??藉?ｈ???锛???????绁?濂????凤??宠??ㄨ?藉??锛????介??婧?娉???
??浠????互???ヤ?浜????????ㄦ????骞宠 璁??锛??ヨ?涓?姝ユ?????????瑙????稿???绋冲??с??渚?濡?锛????跨?绔?锛?灏?璇????硷??????ㄤ?绋冲?骞抽???濡?骞宠 ???涓?杩?琛?璁????杩?浜?璁???藉?杩?娇浣???韬??涓???????拌??达?浠???寮哄???ｄ?骞虫?跺???琚?拷瑙???灏?????缇わ?瀹?浠??浜?缁存??韬??骞宠 ??蹇?????搴??冲?抽??瑕???
瑕?杈惧?板????姊﹂?ｇ?杞荤??涓???????绉诲???杩???瑕?娉ㄩ???块??????????????ф?у??寤跺??с???电‖??????涓?浠?浼????跺?ㄤ?骞?搴︼?杩?瀹规??瀵艰?磋??ㄦ??浼ゃ????姝わ??ㄦ?娆¤?缁?????锛??藉?璇ヨ?琛?????????韩????浼搞???ㄦ????浼革?濡?楂????裤????韪㈣?裤?????ㄧ???绛?锛??????ㄨ?缁???杩?琛?锛?浠ユ?娲昏????锛?澧????宠??娲诲?ㄥ害??
??????浼革?濡???浼歌?″??澶磋??????缁宠????灏??胯??缇ょ?锛????????ㄨ?缁???杩?琛?锛?浠ョ?瑙ｈ????绱у?锛?淇?杩??㈠???
?昏??瑷?涔?锛???涓哄????姊﹀??????跨????锛?骞堕??涓?韫磋??灏便??瀹?濮?浜?瀵瑰?虹?????????ョ?瀛︽??寤猴?瀵规?稿?绋冲??х??娣卞?ユ????锛?浠ュ??瀵硅韩浣????ф?х??缁??存??纾ㄣ??褰?浣???韬???峰?浜???瀹????板?猴?浣????????藉缓???洪?ｄ护浜烘???圭????绁??库?????ㄦ?ヤ??ョ??part2涓????浠??甯︿?杩??ユ?存繁灞?娆＄??璁??锛?瑙ｉ???ｄ?璁╀????寸Щ?ㄣ???剧┖??璧风??绉?瀵???宸с??
??art1涓????浠?负????????姊﹀?????绁??库??濂?瀹?浜???瀹????虹????板??????跺??灏?杩?浜???????绋冲??ц浆??涓轰护浜烘???圭????搴︺?????锋?у????????浜???杩??ㄥ??锛???浠??娣卞?ユ?㈣??ｄ??藉?璁╀?浣?楠??????寸Щ?ㄢ??????????杩??惰?缁??规?锛?璁╀?浠????块?ㄥ????????ユ?ユ??????????涓衡???块?ㄦ??宸х??澶у?????
??浠??璋?璋???????璁????????姊︾??寰?澶??ㄤ?锛??芥?????村?????锛?姣?濡?绐??剁????????璺宠????ュ????瑕?杈惧?拌??风??????锛?灏遍??瑕?璁????????蹇????剁缉?藉??锛?涔?灏辨??????????绠卞?璺宠?锛?BoxJumps锛????缁?????????缁?浣冲?ㄤ??????╀?涓???????绠卞?楂?搴︼???????寮?涓??╁??瀹斤?绋?寰??韫诧??跺???ㄨ?块?ㄥ?????ㄧ????????涓?????ュ??锛????????惰?藉?板?ㄧ?瀛?涓?锛??跺??杞绘???拌烦涓???
杩?涓??ㄤ??芥??澶у?伴?荤?艰?″??澶磋???????ㄥ??灏??跨??????????
寮硅烦璁??锛?濡????扮旱璺炽???搁???杩?缁?烦绛?锛?涔????????块?ㄧ??????????瑕?缁????ㄥ??????杩???澶???寮硅烦锛???互璁???????ㄧ???堕?村?????炬??澶ц?介??????ヨ?藉?????ㄦ?杩?绋????涓??涓?瀹?瑕?娉ㄦ???藉?版?剁??缂??诧?????寰??锛??ㄨ???ㄥ??澶ц?胯?????告?跺?插?诲??锛?浠ヤ??ゅ?宠????
???锋?ц?缁?锛???????姊︹??绁??库?????︿?椤规?稿??藉????杩????崇???藉??ㄥ揩??绉诲?ㄤ腑杩????瑰???瑰??锛??????ㄧ?????绌洪?村???垫椿绌挎?????杩?璺?锛?ShuttleRuns锛??????锋?锛?AgilityLadder锛?璁?????ュ舰妗讹?ConeDrills锛?璁???芥?????????锋?х????????娈点??
??杩?璺?锛???互???????涓や汉涓?瓒筹?涔???互???村??????ㄤ?????璁扮?逛??村揩??寰?杩????ㄥ????璺?杩?绋?涓????瑕?涓????拌?琛??ュ????????锛?杩??芥??澶у?拌??楠??块?ㄨ???????у?惰?藉????绁?缁?绯荤?????搴???搴︺??
???锋?璁??锛??????ㄤ?涓?????????ョ┖?村??锛???杩???绉???姝ュ?ㄤ?锛?濡?????璺炽??????璺炽??浜ゅ??姝ヰ?????渚ф?姝ョ?锛??ユ??楂??块?ㄧ????璋??у????姝ョ???垫椿?с??杩?浜??ㄤ???浼肩???锛?浣?瑕????板揩??????纭??涓??藉?帮???瑕?澶ч????缁?涔???楂?搴︾??涓?娉ㄣ??
?ュ舰妗惰?缁?锛???互??杩?璁剧疆涓???????纰?锛?杩?琛?????璺???缁?妗╄?绛???杩?浜?璁??妯℃??浜??ㄥ??????涓?揩??绉诲?ㄧ???烘????藉??????版?????块?ㄥ?ㄩ?㈠?涓?瑙?????纰??剁????搴??藉????
?や????????????锋?э?????姊︾???块?ㄨ??峰??鸿?茬????璋??у??姝ユ???у?惰?藉????杩????崇??瀹??藉??ㄥ??绉?澶?????杩??ㄦā寮?涓?锛?淇???韬????骞宠 ???ㄤ???娴???????浠???互?ㄨ?缁?涓????ヤ?浜???瑕??ㄨ韩??璋????ㄤ?锛?姣?濡?娉㈡?璺筹?Burpees锛???杩?涓??ㄤ?缁???浜?娣辫共??淇??ф????璺宠?绛?澶?绉???绱?锛??藉??ㄩ?㈠?伴?荤?艰韩浣?????璋??с????????????????
???芥?ц?缁?锛?濡?浣跨??RX????璁??甯﹁?琛????挎繁韫层??寮?姝ョ?锛??藉?澧???璁?????惧害锛?杩?娇韬???ㄧ?ㄦ?村?????ユ?稿???缇ゆ?ョ淮??骞宠 锛?浠???杩?涓?姝ユ?????块?ㄥ???稿?????璋??с??
褰?????讹?娌℃??浠讳?璁??璁″?????缇???锛?杩??ㄥ悍澶?涔????烽??瑕???褰?浣??ㄨ?缁?涓????拌?????插?虫??杞诲井涓????讹?搴????惰?琛?娉℃搏杞存?炬?撅?FoamRolling锛?????浼告???锋?枫?????跺???韬????灏????锛???互?叉?瀹?浠???灞????翠弗??????浼わ?璁╀??藉??存??缁????村??ㄥ?拌?琛?璁????
瑕??宠揪?板????姊﹂?ｇ???绁?????????澧???锛?杩???瑕???????蹇?????????杩?浜?璁???规?骞堕??璁╀?涓?澶?涔??村???????跨????锛???????杩??ュ?涓??ョ??绉?疮锛?涓?????磋??繁????????璁颁?锛?姣?涓?娆＄??姹?姘达??芥???ㄤ负浣?娴?绛??ｅ??寮哄ぇ????绁??库????
褰?浣??藉?娴????板?????绉????????????锋?у????璋??ц?缁?锛?骞跺?ㄦ?ュ父??娲讳腑?????拌?块?ㄥ????????搴︾????ユ?????讹?浣???璁稿氨?戒?浼??帮??ユ??????姊﹁??????绁??库??锛?骞堕???ヤ???????姊︽?炽??瀹????绉?瀵硅韩浣?娼??界???㈢储锛?涓?绉?瀵硅??ㄤ?瓒ｇ?????磋拷姹?锛???杩?涓???锛??藉?浜?浣?浠?澶╄??虹??绗??姝ャ??
