{"id":40261,"date":"2026-10-13T14:23:51","date_gmt":"2026-10-13T06:23:51","guid":{"rendered":"https:\/\/www.eatologyasia.com\/hyrox-%e6%af%94%e8%b3%bd%e6%97%a5%e7%87%9f%e9%a4%8a%ef%bc%9a%e5%ae%8c%e6%95%b4%e8%a3%9c%e7%b5%a6%e3%80%81%e8%b3%bd%e4%b8%ad%e8%88%87%e6%81%a2%e5%be%a9%e6%8c%87%e5%8d%97\/"},"modified":"2026-10-13T14:23:51","modified_gmt":"2026-10-13T06:23:51","slug":"hyrox-%e6%af%94%e8%b3%bd%e6%97%a5%e7%87%9f%e9%a4%8a%ef%bc%9a%e5%ae%8c%e6%95%b4%e8%a3%9c%e7%b5%a6%e3%80%81%e8%b3%bd%e4%b8%ad%e8%88%87%e6%81%a2%e5%be%a9%e6%8c%87%e5%8d%97","status":"publish","type":"post","link":"https:\/\/www.eatologyasia.com\/zh\/hyrox-%e6%af%94%e8%b3%bd%e6%97%a5%e7%87%9f%e9%a4%8a%ef%bc%9a%e5%ae%8c%e6%95%b4%e8%a3%9c%e7%b5%a6%e3%80%81%e8%b3%bd%e4%b8%ad%e8%88%87%e6%81%a2%e5%be%a9%e6%8c%87%e5%8d%97\/","title":{"rendered":"Hyrox \u6bd4\u8cfd\u65e5\u71df\u990a\uff1a\u5b8c\u6574\u88dc\u7d66\u3001\u8cfd\u4e2d\u8207\u6062\u5fa9\u6307\u5357"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u53c3\u52a0<a href=\"https:\/\/hyrox.com\/\"> HYROX \u6bd4\u8cfd<\/a>\u6703\u4ee5\u591a\u6578\u5176\u4ed6\u5065\u8eab\u8cfd\u4e8b\u7121\u6cd5\u6bd4\u64ec\u7684\u65b9\u5f0f\u8003\u9a57\u4f60\u7684\u8eab\u9ad4\u6975\u9650\u3002\u7d50\u5408 8 \u516c\u91cc\u8dd1\u6b65\u8207 8 \u500b\u9ad8\u5f37\u5ea6\u529f\u80fd\u6027\u8a13\u7df4\u7ad9\u2014\u2014\u5305\u62ec\u91cd\u578b\u96ea\u6a47\u63a8\u3001\u5212\u8239\u6a5f\u3001\u7246\u7403\u548c\u6c99\u888b\u5f13\u6b65\u2014\u2014\u4e00\u5834\u5178\u578b\u6bd4\u8cfd\u901a\u5e38\u6b77\u6642 60 \u5230 100 \u5206\u9418\u4ee5\u4e0a\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u7531\u65bc Hyrox \u6b63\u597d\u4f4d\u65bc\u9ad8\u5f37\u5ea6\u529f\u80fd\u6027\u8a13\u7df4\u8207\u6301\u7e8c\u6709\u6c27\u8010\u529b\u7684\u4ea4\u53c9\u9ede\uff0c\u4f60\u7684\u80fd\u91cf\u7cfb\u7d71\u6703\u88ab\u63a8\u5411\u7d55\u5c0d\u6975\u9650\u3002\u4f60\u6b63\u4ee5\u9a5a\u4eba\u7684\u901f\u5ea6\u6d88\u8017\u808c\u8089\u809d\u91a3\uff0c\u540c\u6642\u7d2f\u7a4d\u5927\u91cf\u4e73\u9178\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5982\u679c\u6c92\u6709\u7cbe\u5fc3\u8a08\u7b97\u7684\u88dc\u7d66\u8a08\u756b\uff0c\u5373\u4f7f\u662f\u72c0\u614b\u6700\u4f73\u7684\u904b\u52d5\u54e1\u4e5f\u53ef\u80fd\u5728\u7b2c 5 \u6216\u7b2c 6 \u7ad9\u649e\u4e0a\u53ef\u6015\u7684\u300c\u7246\u300d\u3002\u4f5c\u70ba Eatology \u7684\u71df\u990a\u5e2b\uff0c\u6211\u5011\u8a2d\u8a08\u5c08\u9580\u7684\u88dc\u7d66\u65b9\u6848\uff0c\u78ba\u4fdd\u4f60\u7684\u8eab\u9ad4\u5728\u9032\u5165\u6703\u5834\u6642\u809d\u91a3\u5b8c\u5168\u5145\u6eff\u3001\u5728\u56b4\u9177\u7684\u5ba4\u5167\u74b0\u5883\u4e0b\u4fdd\u6301\u6c34\u5206\uff0c\u4e26\u5728\u8cfd\u5f8c\u8fc5\u901f\u6062\u5fa9\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. \u6e1b\u91cf\u9031\uff1a\u809d\u91a3\u8d85\u88dc\u511f\uff08\u8cfd\u524d 3 \u5929\uff09<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u54e1\u5e38\u72af\u7684\u932f\u8aa4\u662f\u5728\u6bd4\u8cfd\u524d\u4e00\u665a\u5617\u8a66\u5927\u91cf\u300c\u7fa9\u5927\u5229\u9eb5\u6d3e\u5c0d\u300d\u3002\u5728\u8e0f\u4e0a\u6bd4\u8cfd\u5834\u5730\u524d 12 \u5c0f\u6642\u651d\u5165\u5de8\u5927\u4e14\u6cb9\u81a9\u7684\u9910\u9ede\uff0c\u6703\u5c0e\u81f4\u9072\u920d\u3001\u7761\u7720\u4e0d\u4f73\uff0c\u4ee5\u53ca\u5728\u8dd1\u6b65\u5708\u4e2d\u51fa\u73fe\u8178\u80c3\u4e0d\u9069\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6709\u6548\u7684\u78b3\u6c34\u5316\u5408\u7269\u8ca0\u8f09\u9700\u8981 48 \u5230 72 \u5c0f\u6642\u3002\u76ee\u6a19\u662f\u7de9\u6162\u5730\u4f7f\u809d\u81df\u548c\u9aa8\u9abc\u808c\u7684\u809d\u91a3\u5132\u5099\u98fd\u548c\uff0c\u800c\u4e0d\u4f7f\u6d88\u5316\u7cfb\u7d71\u8d85\u8f09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u5de8\u91cf\u71df\u990a\u7d20\u76ee\u6a19<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269\uff1a<\/strong>\u5728\u6bd4\u8cfd\u524d 3 \u5929\uff0c\u5c07\u651d\u5165\u91cf\u589e\u52a0\u81f3\u6bcf\u5929<strong>\u6bcf\u516c\u65a4\u9ad4\u91cd 6\u20138 \u514b<\/strong>\u3002\u5c0d\u65bc 70 \u516c\u65a4\u7684\u904b\u52d5\u54e1\uff0c\u9019\u76f8\u7576\u65bc\u6bcf\u5929\u7d04 420 \u514b\u81f3 560 \u514b\u7684\u78b3\u6c34\u5316\u5408\u7269\u3002<\/li>\n\n\n\n<li><strong>\u86cb\u767d\u8cea\uff1a<\/strong>\u7dad\u6301\u4e2d\u7b49\u6c34\u5e73\uff0c<strong>\u6bcf\u516c\u65a4\u9ad4\u91cd 1.4\u20131.7 \u514b<\/strong>\uff0c\u4ee5\u652f\u6301\u6e1b\u91cf\u8a13\u7df4\u5f8c\u7684\u808c\u8089\u4fee\u5fa9\u3002<\/li>\n\n\n\n<li><strong>\u8102\u80aa\uff1a<\/strong>\u4fdd\u6301\u5728\u4f4e\u81f3\u4e2d\u7b49\u6c34\u5e73\u3002\u9ad8\u8102\u80aa\u651d\u5165\u6703\u6e1b\u7de9\u80c3\u6392\u7a7a\uff0c\u4e26\u4f7f\u9054\u5230\u8f03\u9ad8\u7684\u78b3\u6c34\u5316\u5408\u7269\u76ee\u6a19\u8b8a\u5f97\u66f4\u56f0\u96e3\uff0c\u540c\u6642\u907f\u514d\u7e3d\u71b1\u91cf\u904e\u591a\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u6bd4\u8cfd\u524d\u7ba1\u7406\u7e96\u7dad\u651d\u5165<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u6bd4\u8cfd\u958b\u59cb\u524d\u7d04 24 \u5230 36 \u5c0f\u6642\uff0c\u958b\u59cb\u5f9e\u9ad8\u7e96\u7dad\u78b3\u6c34\u5316\u5408\u7269\uff08\u5168\u9ea5\u3001\u751f\u5341\u5b57\u82b1\u79d1\u852c\u83dc\u3001\u8c46\u985e\u3001\u6241\u8c46\uff09\u8f49\u5411\u4f4e\u7e96\u7dad\u3001\u6613\u6d88\u5316\u7684\u78b3\u6c34\u5316\u5408\u7269\uff08\u767d\u7c73\u3001\u9178\u7a2e\u9eb5\u5305\u3001\u8309\u8389\u9999\u7c73\u3001\u5730\u74dc\u3001\u53bb\u76ae\u99ac\u9234\u85af\uff09\u3002\u6e1b\u5c11\u81b3\u98df\u7e96\u7dad\u53ef\u6e1b\u5c11\u8178\u9053\u9ad4\u7a4d\uff0c\u964d\u4f4e\u6bd4\u8cfd\u4e2d\u80c3\u75d9\u6523\u6216\u7a81\u767c\u5982\u5ec1\u9700\u6c42\u7684\u98a8\u96aa\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5982\u679c\u5728\u7e41\u5fd9\u7684\u5de5\u4f5c\u9031\u4e2d\u8abf\u6574\u9019\u4e9b\u5de8\u91cf\u71df\u990a\u7d20\u6bd4\u4f8b\u611f\u5230\u5403\u529b\uff0c\u4f7f\u7528\u5ba2\u88fd\u5316\u5099\u9910\u670d\u52d9\uff0c\u4f8b\u5982<a href=\"https:\/\/www.eatologyasia.com\/meal-plans\/\"> Eatology \u904b\u52d5\u54e1\u8207\u8868\u73fe\u9910\u98f2\u8a08\u756b<\/a>\uff0c\u53ef\u4ee5\u81ea\u52d5\u7cbe\u6e96\u9054\u6210\u4f60\u7684\u78b3\u6c34\u5316\u5408\u7269\u8207\u86cb\u767d\u8cea\u6bd4\u4f8b\uff0c\u7121\u9700\u624b\u52d5\u7a31\u91cf\u548c\u6e96\u5099\u7684\u58d3\u529b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. \u6bd4\u8cfd\u65e5\u65e9\u6668\uff1a\u88dc\u6eff\u4f46\u907f\u514d\u6c89\u91cd\u80c3\u90e8<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f60\u6bd4\u8cfd\u65e9\u6668\u7684\u71df\u990a\u53ea\u6709\u4e00\u500b\u4efb\u52d9\uff1a\u88dc\u6eff\u591c\u9593\u6d88\u8017\u7684\u809d\u81df\u809d\u91a3\uff0c\u540c\u6642\u5728\u8e0f\u4e0a\u8d77\u8dd1\u7dda\u6642\u8b93\u80c3\u90e8\u5b8c\u5168\u6392\u7a7a\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u5b89\u6392\u8cfd\u524d\u9910\u7684\u6642\u9593<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728<strong>\u5b98\u65b9\u958b\u59cb\u6642\u9593\u524d 3 \u5230 4 \u5c0f\u6642<\/strong>\u98df\u7528\u4f60\u7684\u4e3b\u8981\u8cfd\u524d\u9910\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269\u76ee\u6a19\uff1a<\/strong>\u6bcf\u516c\u65a4\u9ad4\u91cd 1\u20132 \u514b\u78b3\u6c34\u5316\u5408\u7269\u3002<\/li>\n\n\n\n<li><strong>\u7d44\u6210\uff1a<\/strong>\u9ad8\u78b3\u6c34\u5316\u5408\u7269\u3001\u4f4e\u8102\u80aa\u3001\u4f4e\u7e96\u7dad\u3001\u4e2d\u7b49\u7626\u86cb\u767d\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u7406\u60f3\u7684\u8cfd\u524d\u65e9\u9910\u9078\u64c7<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u9078\u9805 A\uff1a<\/strong>\u767d\u9178\u7a2e\u5410\u53f8\u914d\u8702\u871c\u3001\u534a\u6839\u719f\u9999\u8549\u548c 2 \u500b\u7092\u86cb\u767d\u3002<\/li>\n\n\n\n<li><strong>\u9078\u9805 B\uff1a<\/strong>\u767d\u8309\u8389\u9999\u7c73\u914d 80 \u514b\u6c34\u716e\u96de\u80f8\u8089\uff0c\u6dcb\u4e0a\u5c11\u8a31\u91ac\u6cb9\u3002<\/li>\n\n\n\n<li><strong>\u9078\u9805 C\uff1a<\/strong>\u7528\u6c34\u716e\u7684\u50b3\u7d71\u71d5\u9ea5\u7247\uff0c\u6dcb\u4e0a\u6953\u7cd6\u6f3f\u3001\u5207\u7247\u9999\u8549\uff0c\u52a0\u4e00\u5c0f\u5319\u5206\u96e2\u4e73\u6e05\u86cb\u767d\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u6839\u64da<a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-018-0242-y\">\u570b\u969b\u904b\u52d5\u71df\u990a\u5b78\u6703 (ISSN) \u95dc\u65bc\u71df\u990a\u6642\u6a5f\u7684\u7acb\u5834\u8072\u660e<\/a>\uff0c\u5728\u6b64\u6642\u9593\u7a97\u53e3\u651d\u53d6\u5feb\u901f\u6d88\u5316\u7684\u78b3\u6c34\u5316\u5408\u7269\u53ef\u6700\u5927\u5316\u8010\u529b\u8868\u73fe\uff0c\u540c\u6642\u6700\u5c0f\u5316\u9ad8\u5f37\u5ea6\u8f38\u51fa\u6642\u7684\u8178\u80c3\u4e0d\u9069\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u8cfd\u524d 60 \u5206\u9418\u7684\u6700\u5f8c\u88dc\u7d66<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u958b\u8cfd\u524d\u7d04 45 \u5230 60 \u5206\u9418\uff0c\u651d\u53d6\u5c11\u91cf\u5feb\u901f\u4f5c\u7528\u78b3\u6c34\u5316\u5408\u7269\u9ede\u5fc3\uff0c\u542b\u6709 25\u201330 \u514b\u55ae\u7cd6\u3002\u826f\u597d\u9078\u64c7\u5305\u62ec\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 \u6839\u719f\u9999\u8549<\/li>\n\n\n\n<li>1 \u5305\u80fd\u91cf\u51dd\u81a0\u6216\u6c34\u51dd\u81a0\u5305<\/li>\n\n\n\n<li>3\u20134 \u9846\u4e7e\u71e5\u6930\u68d7<\/li>\n\n\n\n<li>350 \u6beb\u5347\u7b49\u6ef2\u900f\u58d3\u904b\u52d5\u98f2\u6599<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. \u6c34\u5206\u8207\u96fb\u89e3\u8cea\u9810\u8f09<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hyrox \u6bd4\u8cfd\u5728\u5927\u578b\u5ba4\u5167\u5c55\u89bd\u9928\u8209\u884c\u3002\u5118\u7ba1\u6709\u7a7a\u8abf\uff0c\u4f46\u6578\u5343\u540d\u89c0\u773e\u3001\u9ad8\u5f37\u5ea6\u9ad4\u529b\u6d88\u8017\u548c\u6709\u9650\u6c23\u6d41\u7684\u7d44\u5408\uff0c\u5275\u9020\u4e86\u6f6e\u6fd5\u3001\u5bb9\u6613\u5927\u91cf\u51fa\u6c57\u7684\u74b0\u5883\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u812b\u6c34\u5373\u4f7f\u50c5\u4f54\u9ad4\u91cd\u7684 2%\uff0c\u4e5f\u6703\u640d\u5bb3\u6709\u6c27\u80fd\u529b\u3001\u964d\u4f4e\u96ea\u6a47\u63a8\u7684\u529f\u7387\u8f38\u51fa\uff0c\u4e26\u589e\u52a0\u81ea\u89ba\u8cbb\u529b\u7a0b\u5ea6 (RPE)\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u9810\u5148\u88dc\u6c34\u6642\u9593\u8868<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u524d\u4e00\u665a\uff1a<\/strong>\u98f2\u7528 500 \u6beb\u5347\u6c34\uff0c\u642d\u914d\u542b\u9ad8\u9209\uff08\u7d04 500 \u6beb\u514b\uff09\u7684\u96fb\u89e3\u8cea\u9320\u3002<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>3 \u5c0f\u6642\u524d\uff1a<\/strong>\u96a8\u8cfd\u524d\u9910\u6162\u6162\u98f2\u7528 500\u2013750 \u6beb\u5347\u6db2\u9ad4\u3002<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>60 \u5206\u9418\u524d\uff1a<\/strong>\u6162\u6162\u98f2\u7528 250\u2013300 \u6beb\u5347\u542b\u96fb\u89e3\u8cea\u7684\u6c34\u3002\u5728\u958b\u8cfd\u524d 30 \u5206\u9418\u505c\u6b62\u5927\u91cf\u98f2\u6c34\uff0c\u4ee5\u9632\u6b62\u7b2c\u4e00\u516c\u91cc\u8dd1\u6b65\u6642\u80c3\u90e8\u6643\u52d5\u3002<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. \u8cfd\u4e2d\u7b56\u7565\uff1a\u5728 Rox \u5340\u751f\u5b58<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f60\u662f\u5426\u9700\u8981\u8cfd\u4e2d\u88dc\u7d66\u4e3b\u8981\u53d6\u6c7a\u65bc\u4f60\u9810\u671f\u7684\u5b8c\u8cfd\u6642\u9593\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>60 \u5206\u9418\u5167\uff08\u83c1\u82f1\/\u8077\u696d\uff09\uff1a<\/strong>\u4f60\u7684\u8eab\u9ad4\u6709\u8db3\u5920\u7684\u5132\u5b58\u809d\u91a3\u4f86\u8de8\u904e\u7d42\u9ede\u7dda\uff0c\u7121\u9700\u56fa\u9ad4\u98df\u7269\u6216\u51dd\u81a0\u3002\u5c08\u6ce8\u65bc\u5feb\u901f\u7684\u6db2\u9ad4\u4ea4\u63a5\u6216\u5fc5\u8981\u6642\u5c0f\u53e3\u559d\u6c34\/\u96fb\u89e3\u8cea\u3002<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>\u8d85\u904e 60\u201390+ \u5206\u9418\uff08\u516c\u958b\u7d44 \/ \u96d9\u4eba\u7d44 \/ \u5e74\u9f61\u7d44\uff09\uff1a<\/strong>\u4f60\u5c07\u5f9e\u8cfd\u4e2d\u78b3\u6c34\u5316\u5408\u7269\u651d\u5165\u4e2d\u986f\u8457\u53d7\u76ca\uff0c\u4ee5\u9632\u6b62\u5728\u5f8c\u671f\u7ad9\u9ede\uff08\u5982\u6c99\u888b\u5f13\u6b65\u548c\u7246\u7403\uff09\u51fa\u73fe\u529b\u91cf\u4e0b\u964d\u3002<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u5982\u4f55\u5728\u6bd4\u8cfd\u671f\u9593\u88dc\u5145\u80fd\u91cf<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5982\u679c\u4f60\u7684\u6bd4\u8cfd\u8d85\u904e 60 \u5206\u9418\uff0c\u76ee\u6a19\u662f<strong>\u6bcf\u5c0f\u6642\u651d\u5165 30 \u81f3 45 \u514b\u78b3\u6c34\u5316\u5408\u7269<\/strong>\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5f62\u5f0f\uff1a<\/strong>\u4f7f\u7528\u6db2\u9ad4\u78b3\u6c34\u5316\u5408\u7269\u3001\u6c34\u51dd\u81a0\u6216\u53ef\u5480\u56bc\u7684\u80fd\u91cf\u8edf\u7cd6\uff0c\u9019\u4e9b\u9700\u8981\u6700\u5c11\u5480\u56bc\u4e14\u80fd\u5feb\u901f\u5438\u6536\u9032\u5165\u8840\u6db2\u3002<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>\u651d\u53d6\u6642\u6a5f\uff1a<\/strong>\u5728\u8dd1\u6b65\u5708\u4e4b\u9593\u9032\u5165 Rox \u5340\u6642\uff0c\u6216\u9032\u5165\u7a69\u5b9a\u7684\u6709\u6c27\u7ad9\uff08\u5982 SkiErg \u6216\u5212\u8239\u6a5f\uff09\u524d\u670d\u7528\u51dd\u81a0\u3002\u907f\u514d\u5728\u9032\u884c\u91cd\u3001\u547c\u5438\u6025\u4fc3\u7684\u52d5\u4f5c\uff08\u5982\u96ea\u6a47\u63a8\u6216\u6ce2\u6bd4\u8df3\u9060\uff09\u524d\u76f4\u63a5\u670d\u7528\u51dd\u81a0\u3002<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>\u5834\u4e0a\u6c34\u5206\u88dc\u7d66\uff1a<\/strong>\u5728\u5b98\u65b9\u6c34\u7ad9\u5feb\u901f\u3001\u53d7\u63a7\u5730\u5c0f\u53e3\u98f2\u6c34\u3002\u4e0d\u8981\u4e00\u6b21\u5927\u53e3\u541e\u4e0b\u5927\u91cf\u6c34\uff1b\u53ea\u9700\u5c0f\u53e3\u6f64\u6fd5\u53e3\u8154\u4e26\u7dad\u6301\u9209\u5e73\u8861\u3002<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. \u8cfd\u5f8c\u7acb\u5373\u6062\u5fa9\uff080 \u81f3 45 \u5206\u9418\uff09<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u7576\u4f60\u8de8\u904e\u7d42\u9ede\u7dda\u4e26\u62ff\u5230\u734e\u724c\u7684\u90a3\u4e00\u523b\uff0c\u4f60\u7684\u8eab\u9ad4\u9032\u5165\u8d85\u4ee3\u8b1d\u6062\u5fa9\u72c0\u614b\u3002\u4f60\u7684\u808c\u8089\u809d\u91a3\u5b8c\u5168\u8017\u76e1\uff0c\u76ae\u8cea\u9187\u6c34\u5e73\u5347\u9ad8\uff0c\u808c\u8089\u7d44\u7e54\u56e0\u6c89\u91cd\u7684\u96e2\u5fc3\u8ca0\u8377\uff08\u5c24\u5176\u662f\u96ea\u6a47\u62c9\u548c\u6c99\u888b\u5f13\u6b65\uff09\u800c\u53d7\u5230\u7d50\u69cb\u6027\u5fae\u5c0f\u6495\u88c2\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u968e\u6bb5 1\uff1a\u6db2\u9ad4\u6062\u5fa9\u7a97\u53e3\uff0830 \u5206\u9418\u5167\uff09<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u525b\u5b8c\u8cfd\u5f8c\uff0c\u4f60\u7684\u6d88\u5316\u7cfb\u7d71\u4ecd\u7136\u8655\u65bc\u8840\u6d41\u5206\u6d41\u6e1b\u5c11\u7684\u72c0\u614b\uff0c\u56e0\u6b64\u56fa\u9ad4\u9910\u9ede\u96e3\u4ee5\u6d88\u5316\u3002\u5f9e\u542b\u6709<strong>3:1 \u6216 4:1 \u78b3\u6c34\u5316\u5408\u7269\u8207\u86cb\u767d\u8cea\u6bd4\u4f8b<\/strong>\u7684\u6db2\u9ad4\u6062\u5fa9\u5976\u6614\u958b\u59cb\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269\uff1a<\/strong>50\u201360 \u514b\uff08\u5feb\u901f\u5438\u6536\u9078\u9805\uff0c\u5982\u9ea5\u82bd\u7cca\u7cbe\u3001\u8461\u8404\u7cd6\uff0c\u6216\u6df7\u5408\u6c34\u679c\u7684\u6930\u5b50\u6c34\uff09\u3002<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>\u86cb\u767d\u8cea\uff1a<\/strong>20\u201325 \u514b\u9ad8\u54c1\u8cea\u5206\u96e2\u4e73\u6e05\u86cb\u767d\u6216\u690d\u7269\u6027\u5206\u96e2\u86cb\u767d\uff0c\u81f3\u5c11\u542b 2.5 \u514b\u767d\u80fa\u9178\u4ee5\u555f\u52d5\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u3002<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>\u96fb\u89e3\u8cea\uff1a<\/strong>\u6bcf\u516c\u65a4\u56e0\u6c57\u6c34\u6d41\u5931\u7684\u9ad4\u91cd\uff0c\u88dc\u5145 1 \u81f3 1.5 \u516c\u5347\u542b\u9209\u548c\u9240\u7684\u6db2\u9ad4\u3002<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6. \u8cfd\u5f8c\u6b63\u9910\u8207\u6301\u7e8c\u6062\u5fa9<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u6bd4\u8cfd\u5f8c\u5169\u5230\u4e09\u5c0f\u6642\uff0c\u5750\u4e0b\u4f86\u4eab\u7528\u4e00\u9813\u5b8c\u6574\u3001\u71df\u990a\u8c50\u5bcc\u7684\u9910\u9ede\u3002\u9019\u9813\u9910\u9ede\u5c07\u4f60\u7684\u795e\u7d93\u7cfb\u7d71\u5f9e\u4ea4\u611f\uff08\u6230\u9b25\u6216\u9003\u8dd1\uff09\u6a21\u5f0f\u8f49\u63db\u70ba\u526f\u4ea4\u611f\uff08\u4f11\u606f\u548c\u6d88\u5316\uff09\u6a21\u5f0f\uff0c\u555f\u52d5\u9577\u671f\u7d44\u7e54\u4fee\u5fa9\u4e26\u6e1b\u5c11\u5ef6\u9072\u6027\u808c\u8089\u75e0\u75db (DOMS)\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hyrox \u6062\u5fa9\u9910\u7684\u95dc\u9375\u7d44\u6210<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269\uff08\u6bcf\u516c\u65a4\u9ad4\u91cd 1.0\u20131.2 \u514b\uff09\uff1a<\/strong>\u5730\u74dc\u3001\u85dc\u9ea5\u3001\u7cd9\u7c73\u6216\u5168\u9ea5\u7fa9\u5927\u5229\u9eb5\uff0c\u4ee5\u5728\u63a5\u4e0b\u4f86 24 \u5c0f\u6642\u5167\u5b8c\u5168\u88dc\u5145\u809d\u91a3\u5132\u5099\u3002<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>\u512a\u8cea\u7626\u86cb\u767d\uff0830\u201340 \u514b\uff09\uff1a<\/strong>\u8349\u98fc\u725b\u8089\u3001\u9bad\u9b5a\u3001\u96de\u80f8\u8089\u6216\u8c46\u8150\uff0c\u4ee5\u4fee\u5fa9\u7d50\u69cb\u6027\u808c\u8089\u7d44\u7e54\u640d\u50b7\u3002<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>\u6297\u708e\u5fae\u91cf\u71df\u990a\u7d20\uff1a<\/strong>\u6df1\u7da0\u8272\u8449\u83dc\u3001\u85cd\u8393\u3001\u8591\u9ec3\uff0c\u4ee5\u53ca\u5bcc\u542b Omega-3 \u8102\u80aa\u9178\u7684\u5065\u5eb7\u8102\u80aa\uff08\u5982\u91ce\u751f\u9bad\u9b5a\u3001\u916a\u68a8\u6216\u7279\u7d1a\u521d\u69a8\u6a44\u6b16\u6cb9\uff09\uff0c\u4ee5\u6291\u5236\u5168\u8eab\u6027\u767c\u708e\u3002<\/li>\n\n\n\n<li><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u6211\u5011\u7684\u5eda\u5e2b\u548c\u71df\u990a\u5e2b\u5bc6\u5207\u5408\u4f5c\uff0c\u5c08\u9580\u70ba\u9019\u4e9b\u8cfd\u5f8c\u9700\u6c42\u8a2d\u8a08\u6062\u5fa9\u70ba\u5c0e\u5411\u7684\u83dc\u991a\u3002\u6211\u5011<a href=\"https:\/\/www.eatologyasia.com\/meal-plans\/\"> Eatology \u9ad8\u86cb\u767d\u9910\u98f2\u8a08\u756b<\/a>\u4e2d\u7684\u9078\u9805\u65e8\u5728\u6700\u4f73\u5316\u71df\u990a\u6642\u6a5f\uff0c\u8b93\u4f60\u4e0d\u5fc5\u5728\u8271\u82e6\u9ad4\u529b\u6d88\u8017\u5f8c\u9084\u9700\u8981\u4e0b\u5eda\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u6e05\u55ae\uff1aHyrox \u71df\u990a\u6642\u9593\u8868<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u6642\u9593<\/strong><\/td><td><strong>\u71df\u990a\u884c\u52d5<\/strong><\/td><td><strong>\u95dc\u9375\u91cd\u9ede<\/strong><\/td><\/tr><tr><td><strong>\u8cfd\u524d 72 \u81f3 24 \u5c0f\u6642<\/strong><\/td><td>\u589e\u52a0\u78b3\u6c34\u5316\u5408\u7269\u81f3 6\u20138 \u514b\/\u516c\u65a4\u3002\u8cfd\u524d 24 \u5c0f\u6642\u6e1b\u5c11\u9ad8\u7e96\u7dad\u98df\u7269\u3002<\/td><td>\u809d\u91a3\u8d85\u88dc\u511f<\/td><\/tr><tr><td><strong>\u8cfd\u524d 3 \u81f3 4 \u5c0f\u6642<\/strong><\/td><td>\u98df\u7528\u4f4e\u8102\u80aa\u3001\u4f4e\u7e96\u7dad\u3001\u9ad8\u78b3\u6c34\u9910\uff08\u4f8b\u5982\u767d\u7c73 + \u96de\u8089\uff09\u3002<\/td><td>\u88dc\u6eff\u809d\u81df\u809d\u91a3<\/td><\/tr><tr><td><strong>\u8cfd\u524d 60 \u5206\u9418<\/strong><\/td><td>\u5c0f\u53e3\u98f2\u7528 250 \u6beb\u5347\u96fb\u89e3\u8cea + \u98df\u7528 1 \u4efd\u5feb\u901f\u4f5c\u7528\u51dd\u81a0\u6216\u9999\u8549\u3002<\/td><td>\u6700\u7d42\u80fd\u91cf\u88dc\u5145\u8207\u6c34\u5206<\/td><\/tr><tr><td><strong>\u8cfd\u4e2d\uff08&gt;60 \u5206\u9418\uff09<\/strong><\/td><td>\u5728\u8cfd\u4e8b\u4e2d\u9014\u670d\u7528 1 \u5305\u6c34\u51dd\u81a0\uff08\u7d04 30 \u514b\u78b3\u6c34\u5316\u5408\u7269\uff09\u3002<\/td><td>\u7dad\u6301\u8840\u7cd6\u6c34\u5e73<\/td><\/tr><tr><td><strong>\u8cfd\u5f8c 0\u201330 \u5206\u9418<\/strong><\/td><td>\u651d\u53d6 3:1 \u78b3\u6c34\u5316\u5408\u7269\u8207\u86cb\u767d\u8cea\u6bd4\u4f8b\u7684\u6062\u5fa9\u5976\u6614 + \u96fb\u89e3\u8cea\u3002<\/td><td>\u555f\u52d5\u809d\u91a3\u8207\u808c\u8089\u4fee\u5fa9<\/td><\/tr><tr><td><strong>\u8cfd\u5f8c 2\u20133 \u5c0f\u6642<\/strong><\/td><td>\u98df\u7528\u542b\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269\u3001\u7626\u86cb\u767d\u548c\u6297\u708e\u8102\u80aa\u7684\u5168\u98df\u7269\u9910\u3002<\/td><td>\u6e1b\u5c11 DOMS \u8207\u767c\u708e<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u8b93 Eatology \u70ba\u4f60\u7684\u6bd4\u8cfd\u6e96\u5099\u6d88\u9664\u731c\u6e2c<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u70ba Hyrox \u8a13\u7df4\u9700\u8981\u6578\u500b\u6708\u81ea\u5f8b\u7684\u8dd1\u6b65\u3001\u529b\u91cf\u8a13\u7df4\u548c\u4ee3\u8b1d\u8abf\u7bc0\u3002\u4e0d\u8981\u8b93\u6578\u9031\u7684\u8271\u82e6\u8a13\u7df4\u56e0\u6bd4\u8cfd\u9031\u7684\u71df\u990a\u7bc0\u594f\u4e0d\u7576\u6216\u9910\u9ede\u6e96\u5099\u4e0d\u5584\u800c\u767d\u8cbb\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728<a href=\"https:\/\/www.eatologyasia.com\/zh\/\"> Eatology<\/a>\uff0c\u6211\u5011\u5728\u9999\u6e2f\u5404\u5730\u76f4\u63a5\u914d\u9001\u7531\u71df\u990a\u5e2b\u8a2d\u8a08\u3001\u5de8\u91cf\u71df\u990a\u7d20\u5747\u8861\u7684\u7f8e\u98df\u9910\u9ede\u5230\u4f60\u5bb6\u6216\u8fa6\u516c\u5ba4\u3002\u7121\u8ad6\u4f60\u9700\u8981\u6e1b\u91cf\u9031\u7684\u9ad8\u78b3\u6c34\u5316\u5408\u7269\u8ca0\u8f09\u8a08\u756b\u3001\u4e7e\u6de8\u7684\u8cfd\u524d\u9910\uff0c\u9084\u662f\u65b0\u9bae\u9001\u5230\u9580\u53e3\u7684\u9ad8\u86cb\u767d\u6062\u5fa9\u83dc\u991a\uff0c\u6211\u5011\u7684\u5ba2\u88fd\u5316\u9910\u98f2\u8a08\u756b\u90fd\u65e8\u5728\u652f\u6301\u4f60\u7684\u904b\u52d5\u62b1\u8ca0\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.eatologyasia.com\/zh\/train-to-compete\/\" data-type=\"page\" data-id=\"39822\">\u7acb\u5373\u806f\u7e6b<\/a>\u6211\u5011\u7684\u5167\u90e8\u71df\u990a\u5718\u968a\uff0c\u70ba\u4f60\u500b\u4eba\u5316 Hyrox \u6bd4\u8cfd\u9031\u9910\u98f2\u8a08\u756b\uff0c\u8b93\u4f60\u5728\u6bd4\u8cfd\u4e2d\u767c\u63ee\u7d55\u5c0d\u5dd4\u5cf0\u8868\u73fe\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u53c3\u52a0 HYROX \u6bd4\u8cfd\u6703\u4ee5\u591a\u6578\u5176\u4ed6\u5065\u8eab\u8cfd\u4e8b\u7121\u6cd5\u6bd4\u64ec\u7684\u65b9\u5f0f\u8003\u9a57\u4f60\u7684\u8eab\u9ad4\u6975\u9650\u3002\u7d50\u5408 8 \u516c\u91cc\u8dd1\u6b65\u8207 8 \u500b\u9ad8\u5f37\u5ea6\u529f [&hellip;]<\/p>\n","protected":false},"author":9609,"featured_media":37730,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2136],"tags":[],"class_list":["post-40261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-zh"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/posts\/40261","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/users\/9609"}],"replies":[{"embeddable":true,"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/comments?post=40261"}],"version-history":[{"count":0,"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/posts\/40261\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/media\/37730"}],"wp:attachment":[{"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/media?parent=40261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/categories?post=40261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.eatologyasia.com\/zh\/wp-json\/wp\/v2\/tags?post=40261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}