{"id":2195,"date":"2006-02-28T17:28:00","date_gmt":"2006-02-28T21:28:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-1-21s"},"modified":"2017-09-19T15:21:04","modified_gmt":"2017-09-19T19:21:04","slug":"%e9%ab%98%e8%b6%85%e7%9a%84%e8%ae%ad%e7%bb%83%e6%8a%80%e5%b7%a7-1-21s","status":"publish","type":"post","link":"https:\/\/billybeck.com\/zh\/physical-training\/superior-training-technique-1-21s","title":{"rendered":"\u9ad8\u7ea7\u8bad\u7ec3\u6280\u5de7 #1\uff1a21 \u79d2\uff08Twon-TEE-Wunz\uff09"},"content":{"rendered":"

\u6211 12 \u5c81\u65f6\uff0c\u7238\u7238\u7ed9\u4e86\u6211\u4e00\u672c\u963f\u8bfa\u5fb7-\u65bd\u74e6\u8f9b\u683c\u7684\u300a\u73b0\u4ee3\u5065\u7f8e\u767e\u79d1\u5168\u4e66\u300b\u3002 \u4e0d\u5230\u4e00\u5468\uff0c\u6211\u5c31\u628a\u6211\u7684\u5e8a\u62c6\u4e86\uff0c\u653e\u4e0a\u4e86\u4e00\u4e2a\u4e3e\u91cd\u51f3\u3002 \u6211\u88ab\u8ff7\u4f4f\u4e86\u3002 \u6211\u7684\u5367\u5ba4\u6210\u4e86\u6211\u7684\u4e3e\u91cd\u5ba4\u3002\u6bcf\u5929\u653e\u5b66\u540e\uff0c\u4ece\u4e0b\u5348 3:30 \u5230 5:30\uff0c\u6211\u505a\u6211\u77e5\u9053\u7684\u6240\u6709\u8fd0\u52a8\uff08\u6211\u627f\u8ba4\u8fd9\u53ef\u80fd\u4e0d\u662f\u6700\u597d\u7684\u8ba1\u5212\uff09\u3002 \u6211\u91c7\u7528\u7684\u5176\u4e2d\u4e00\u79cd\u6280\u5de7\u53eb\u505a\"......\"\uff1a<\/p>\n

21s<\/strong><\/h3>\n

\u5728\u4e94\u516d\u5341\u5e74\u4ee3\uff0c\u5065\u7f8e\u8fd0\u52a8\u5458\u6210\u529f\u5730\u5229\u7528\u8fd9\u79cd\u6280\u672f\u6700\u5927\u9650\u5ea6\u5730\u53d1\u5c55\u4e8c\u5934\u808c\u3002<\/p>\n

\u4ece\u90a3\u65f6\u8d77\uff0c\u6211\u5c31\u5728\u8eab\u4f53\u7684\u5404\u4e2a\u90e8\u4f4d\u4f7f\u7528\u8fd9\u79cd\u6280\u672f\uff0c\u4e8b\u5b9e\u8bc1\u660e\u5b83\u662f\u4e00\u79cd\u975e\u5e38\u6709\u6548\u7684\u5de5\u5177\u3002<\/p>\n

\u5f00\u59cb\u65f6\uff0c\u5148\u505a\u4e00\u4e2a\u7ad9\u7acb\u5377\u66f2\u52a8\u4f5c\u3002<\/strong><\/h3>\n

\u7ec3\u4e60\u5206\u4e3a\u4e09\u4e2a\u90e8\u5206\u3002<\/p>\n

    \n
  1. \u5377\u53d1\u7684\u4e0a\u534a\u90e8\u5206\uff087 \u6b21\uff09<\/li>\n
  2. \u5168\u65b9\u4f4d\u8fd0\u52a8\uff087 \u6b21\uff09<\/li>\n
  3. \u5377\u53d1\u7684\u4e0b\u534a\u90e8\u5206\uff087 \u6b21\uff09<\/li>\n<\/ol>\n

    \u4f20\u7edf\u4e0a\uff0c\u5065\u7f8e\u5148\u9a71\u4eec\u505a 3 \u7ec4\uff0c\u6bcf\u7ec4 7 \u6b21\uff0c\u5373\u603b\u5171 21 \u6b21\uff0c\u56e0\u6b64\u88ab\u79f0\u4e3a 21 \u6b21\u3002<\/p>\n

    \u4e0b\u9762\u662f\u5982\u4f55\u4f7f\u7528 30s \u6df1\u8e72\u7684\u793a\u4f8b\u3002<\/strong><\/h3>\n

    \u73b0\u5728\u5c31\u8bd5\u8bd5\u5427<\/strong><\/p>\n

      \n
    1. \u9996\u5148\uff0c\u53cc\u811a\u5206\u5f00\u4e0e\u80a9\u540c\u5bbd\u7ad9\u7acb\u3002<\/li>\n
    2. \u4e0b\u8e72\uff0c\u76f4\u5230\u611f\u89c9\u81c0\u90e8\u5f00\u59cb\u5185\u6536\u3002<\/li>\n
    3. \u90a3\u5c31\u4e0a\u6765\u4e00\u534a\u3002<\/li>\n
    4. \u73b0\u5728\u8fd4\u56de\u5e95\u90e8\u3002<\/li>\n
    5. \u7ee7\u7eed\u8fd9\u6837\u505a 10 \u6b21\u3002<\/li>\n
    6. \u73b0\u5728\u505a 10 \u6b21\uff0c\u52a8\u4f5c\u5e45\u5ea6\u8981\u5927\u3002<\/li>\n
    7. \u4e0d\u8981\u9501\u4f4f\u819d\u76d6\u3002<\/li>\n
    8. \u505a 10 \u6b21\u3002<\/li>\n
    9. \u73b0\u5728\u5728\u52a8\u4f5c\u7684\u4e0a\u534a\u90e8\u5206\u505a 10 \u6b21\u3002<\/li>\n
    10. \u8fd9\u5c31\u5b8c\u6210\u4e86\u4e00\u7ec4 30 \u79d2\u3002<\/li>\n<\/ol>\n

      \u603b\u7ed3\u4e00\u4e0b\uff1a<\/strong><\/h3>\n
        \n
      1. 21s \u53ef\u4ee5\u6839\u636e\u96be\u5ea6\u8c03\u6574\u4ee3\u8868\u6b21\u6570\u8303\u56f4\uff0c\u4ece\u800c\u9002\u7528\u4e8e\u4efb\u4f55\u7ec3\u4e60\u3002\u4f8b\u5982\uff0c\u6df1\u8e72\u53ef\u4ee5\u662f 30 \u79d2\u6216 60 \u79d2\uff0c\u800c\u5bbd\u63e1\u4e0b\u5df4\u53ef\u4ee5\u662f 6 \u79d2\u6216 9 \u79d2\u3002<\/li>\n
      2. \u65e0\u8bba\u4ee3\u8868\u6b21\u6570\u8303\u56f4\u662f\u591a\u5c11\uff0c\u6bcf\u4e2a\u7ec3\u4e60\u90fd\u8981\u5148\u505a\u6700\u5177\u6311\u6218\u6027\u7684\u4e00\u534a\u52a8\u4f5c\uff0c\u7136\u540e\u505a\u5168\u8303\u56f4\u52a8\u4f5c\uff0c\u6700\u540e\u505a\u96be\u5ea6\u6700\u5c0f\u7684\u4e00\u534a\u52a8\u4f5c\u3002\u6bcf\u4e2a\u7ec3\u4e60\u7684\u52a8\u4f5c\u90fd\u4f1a\u6709\u6240\u4e0d\u540c\u3002<\/li>\n
      3. \u4e0d\u8981\u6446\u52a8\u91cd\u7269\u6216\u52a8\u4f5c\u8fc7\u5feb\u3002 \u52a8\u91cf\u4f1a\u964d\u4f4e\u6280\u672f\u7684\u6709\u6548\u6027\uff0c\u589e\u52a0\u53d7\u4f24\u7684\u98ce\u9669\u3002<\/li>\n<\/ol>\n

         <\/p>\n

        \n

        \u5728\u7b2c\u4e8c\u90e8\u5206\u4e2d\uff0c\u6211\u5c06\u5206\u4eab\u53e6\u4e00\u79cd\u5b8c\u5584\u8eab\u4f53\u7684\u6b66\u5668--\uff08wun and a core-terz\uff09\u6216 1 & 1\/4 reps\u3002<\/p>\n

        \u4fdd\u6301\u575a\u5f3a\uff0c\u4fdd\u6301\u4e13\u6ce8\u3001<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

        \u6bcf\u6b21\u953b\u70bc\u90fd\u5bf9\u8eab\u4f53\u63d0\u51fa\u6311\u6218\uff0c\u662f\u4e0d\u65ad\u63d0\u9ad8\u8eab\u4f53\u7d20\u8d28\u7684\u5fc5\u8981\u6761\u4ef6\u3002\u5fc5\u8981\u65f6\uff0c\u6211\u4f1a\u91c7\u7528\u80fd\u70b9\u71c3\u601d\u60f3\u548c\u808c\u8089\u7684\u6280\u5de7\u3002\u8bd5\u8bd5 21s\uff0c\u4f60\u4f1a\u7acb\u5373\u611f\u53d7\u5230\u4e0e\u4f17\u4e0d\u540c\u3002<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2195","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/superior-training-technique-1-21s\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Challenging your body each and every workout is imperative to continuous physical improvement. 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