[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"site-settings:layout:zh":3,"nav:packages:zh":10,"footer-packages-v1":30,"blog-post:zh:您需要了解的关于liss训练的一切":251},{"data":4},{"campaign_alert":5,"campaign_text":6,"campaign_progress":7,"campaign_end_date":8,"popup_activated":7,"popup_url":9},"1","\u003Cdiv style=\"text-align: center; padding: 8px; font-weight: 600; font-size: 1.15rem; color: white;\">\r\n    黑色星期特惠！使用代码 \u003Cspan style=\"background-color: #bbf7d0; color: #16a34a; padding: 2px 6px; border-radius: 4px;\">BLACK\u003C\u002Fspan>，可享受所有套餐 \u003Cspan style=\"color: #ff6347;\">15%的优惠\u003C\u002Fspan>\r\n\u003C\u002Fdiv>","0","2024-12-01 23:59:59","\u003Cimg src=\"\u002Fimages\u002Fpackages\u002Ffullpackage.webp\"\u002F>",[11,16,21,26],{"id":12,"title":13,"slug":14,"type":15},1,"一站式健身与营养计划：全面打造理想身材","yizhanshi-jianshen-yingyang-jihua-quanmian-dazao-lixiang-shencai","full",{"id":17,"title":18,"slug":19,"type":20},2,"个性化营养计划：打造更理想的身材线条","gexinghua-yingyang-jihua-dazao-geng-lixiang-de-shencai-xiantiao","nutrition",{"id":22,"title":23,"slug":24,"type":25},3,"个性化训练计划：提升力量、体型与进步的专属方案","gexinghua-xunlian-jihua-tisheng-liliang-tixing-yu-jinbu-de-zhuanshu-fangan","training",{"id":27,"title":28,"slug":29,"type":25},5,"居家训练计划：打造更紧致有型的身材","jujia-xunlian-jihua-dazao-geng-jinzhi-youxing-de-shencai",[31,94,149,198],{"id":12,"uuid":32,"title":33,"titles":34,"slug":46,"slugs":47,"picture":59,"description":60,"keyDescriptions":74,"listPrice":87,"discountedPrice":92,"extensionDiscount":93,"type":15},"7f02e60d-ce4b-4d84-b13a-9f1bef8c8684","All-in-One Fitness & Nutrition Program: Your Complete Body Transformation",{"de":35,"en":33,"tr":36,"fr":37,"es":38,"pt":39,"it":40,"ar":41,"hi":42,"ur":43,"ru":44,"ja":45,"zh":13},"All-in-One Fitness- & Ernährungsprogramm: Deine komplette Körpertransformation","Her Şey Dahil Antrenman & Beslenme Programı: Tam Vücut Dönüşümünüz","Programme Fitness & Nutrition Tout-en-Un : Votre Transformation Physique Complète","Programa Todo en Uno de Fitness y Nutrición: Tu Transformación Física Completa","Programa Completo de Fitness e Nutrição: A Sua Transformação Corporal Completa","Programma Fitness e Nutrizione Tutto in Uno: La Tua Trasformazione Fisica Completa","برنامج شامل للياقة والتغذية: تحوّل جسمك بالكامل","ऑल-इन-वन फिटनेस और न्यूट्रिशन प्रोग्राम: आपका पूरा बॉडी ट्रांसफॉर्मेशन","آل اِن وَن فٹنس اور نیوٹریشن پروگرام: آپ کی مکمل باڈی ٹرانسفارمیشن","Фитнес и питание всё в одном: полная трансформация тела","オールインワン・フィットネス＆栄養プログラム：理想の身体へ導く完全ボディメイク","all-in-one-fitness-nutrition-program-your-complete-body-transformation",{"de":48,"en":46,"tr":49,"fr":50,"es":51,"pt":52,"it":53,"ar":54,"hi":55,"ur":56,"ru":57,"ja":58,"zh":14},"all-in-one-fitness-ernahrungsprogramm-deine-komplette-korpertransformation","her-sey-dahil-antrenman-beslenme-programi-tam-vucut-donusumunuz","programme-fitness-nutrition-tout-en-un-votre-transformation-physique-complete","programa-todo-en-uno-de-fitness-y-nutricion-tu-transformacion-fisica-completa","programa-completo-de-fitness-e-nutricao-a-sua-transformacao-corporal-completa","programma-fitness-e-nutrizione-tutto-in-uno-la-tua-trasformazione-fisica-completa","barnamaj-shamil-lil-liyaqa-wat-taghziya-tahawul-jismik-bil-kamil","all-in-one-fitnes-aur-nutrition-program-aapka-pura-body-transformation","all-in-one-fitnes-aur-nutrition-program-aap-ki-mukammal-body-transformation","fitnes-i-pitanie-vse-v-odnom-polnaya-transformatsiya-tela","ooruinwan-fittonesu-eiyou-programmu-risou-no-karada-e-michibiku-kanzen-bodimeiku","\u002Fimages\u002Fpackages\u002Ffullpackage.webp",[61,62,63,64,65,66,67,68,69,70,71,72,73],"A personalized gym workout program based on your body type, lifestyle, and goals.","Calculated for optimal sets, exercises, repetitions, and rest periods to boost your endurance and strength.","Developed for the best abdominal results.","The most effective cardio exercises added to your program based on your goals.","Guidance on supplement use, combinations, and timing.","Personalized nutrition to support muscle gain and fat loss.","Monthly updates based on progress photos to bring you closer to your goal.","Monthly check-ins for progress tracking.","Daily required intake of calories, proteins, carbs, and fats, customized for you.","Immediate answers to your questions throughout the program. Standard membership includes 8 questions per month, VIP includes 24.","Access to your personalized workout program via video.","Menus prepared based on your current body stats to achieve the best results towards your goals.","Easily submit questions through a mobile-compatible panel system.",[75,76,77,78,79,80,81,82,83,84,85,86],"Full Package","Personalized gym workout plans","Video-supported exercises for correct execution","Custom nutrition plans to support muscle gain and fat loss","Monthly updates based on progress photos","Effective cardio and ab workout programs","Free supplement advice","Weekly Q&A sessions with trainers","Alternative food suggestions for dietary preferences","Monthly status analyses for optimization","Gender-specific plans for men and women","Customized Program with Monthly Plans",{"1":88,"3":89,"6":90,"12":91},34.95,87.38,157.28,279.6,"",15,{"id":17,"uuid":95,"title":96,"titles":97,"slug":109,"slugs":110,"picture":122,"description":123,"keyDescriptions":134,"listPrice":144,"discountedPrice":92,"extensionDiscount":93,"type":20},"4d97fabb-4f22-4943-be16-c33146eab24d","Personalized Nutrition Program: Your Plan for a Better Shape",{"de":98,"en":96,"tr":99,"fr":100,"es":101,"pt":102,"it":103,"ar":104,"hi":105,"ur":106,"ru":107,"ja":108,"zh":18},"Individuelles Ernährungsprogramm: Dein Plan für eine bessere Form","Kişiye Özel Beslenme Programı: Hedefinize Uygun Sağlıklı Plan","Programme de Nutrition Personnalisé : Votre Plan pour une Meilleure Silhouette","Programa de Nutrición Personalizado: Tu Plan para una Mejor Figura","Programa de Nutrição Personalizado: O Seu Plano para uma Melhor Forma","Programma Nutrizionale Personalizzato: Il Tuo Piano per una Forma Migliore","برنامج تغذية مخصص: خطتك لجسم أكثر تناسقًا","पर्सनलाइज्ड न्यूट्रिशन प्रोग्राम: बेहतर बॉडी शेप के लिए आपका प्लान","پرسنلائزڈ نیوٹریشن پروگرام: بہتر جسمانی شکل کے لیے آپ کا پلان","Персональная программа питания: ваш план для лучшей формы","パーソナル栄養プログラム：理想のボディラインへ導くあなた専用プラン","personalized-nutrition-program-your-plan-for-a-better-shape",{"de":111,"en":109,"tr":112,"fr":113,"es":114,"pt":115,"it":116,"ar":117,"hi":118,"ur":119,"ru":120,"ja":121,"zh":19},"individuelles-ernahrungsprogramm-dein-plan-fur-eine-bessere-form","kisiye-ozel-beslenme-programi-hedefinize-uygun-saglikli-plan","programme-de-nutrition-personnalise-votre-plan-pour-une-meilleure-silhouette","programa-de-nutricion-personalizado-tu-plan-para-una-mejor-figura","programa-de-nutricao-personalizado-o-seu-plano-para-uma-melhor-forma","programma-nutrizionale-personalizzato-il-tuo-piano-per-una-forma-migliore","barnamaj-taghziya-mukhasas-khitatuk-lijism-akthar-tanasuqan","personalized-nutrition-program-behtar-body-shape-ke-liye-aapka-plan","personalized-nutrition-program-behtar-jismani-shakl-ke-liye-aap-ka-plan","personalnaya-programma-pitaniya-vash-plan-dlya-luchshey-formy","paasonaru-eiyou-puroguramu-risou-no-bodirain-e-michibiku-anata-senyo-puran","\u002Fimages\u002Fpackages\u002Fnutrition.webp",[124,125,126,127,128,129,130,131,132,133],"Customized to your body type, lifestyle, and goals.","Special nutrition plans to support muscle gain and fat loss.","Daily calculation of calories, proteins, carbs, and fats for optimal results.","Menu creation based on your body statistics to achieve your goals.","Adjustments based on your preferences and intolerances.","Monthly adjustments based on your progress photos for continuous improvement.","Free recommendations for the optimal use of supplements.","Weekly question and answer sessions with experts.","Personalized guidance to help you achieve your goals.","Access all content anytime, anywhere.",[135,136,137,138,139,140,141,142,143,85,86],"Detailed nutrition plans tailored to your body type and lifestyle","Personalized programs to support muscle gain and fat loss","Daily calculation of calories, proteins, carbs, and fats for optimal results","Monthly updates based on your progress photos","Macronutrient analysis to create optimal menus","Alternative food suggestions based on your preferences and intolerances","Free advice on the use and combination of supplements","Weekly Q&A sessions with professional trainers","Regular progress tracking and analysis",{"1":145,"3":146,"6":147,"12":148},19.95,49.88,89.77,159.6,{"id":22,"uuid":150,"title":151,"titles":152,"slug":164,"slugs":165,"picture":177,"description":178,"keyDescriptions":188,"listPrice":197,"discountedPrice":92,"extensionDiscount":93,"type":25},"c577b529-7db6-46d6-afab-b3f832644725","Personalized Training Program: Your Plan for Strength, Shape & Progress",{"de":153,"en":151,"tr":154,"fr":155,"es":156,"pt":157,"it":158,"ar":159,"hi":160,"ur":161,"ru":162,"ja":163,"zh":23},"Individuelles Trainingsprogramm: Dein Plan für Kraft, Form und Fortschritt","Kişiye Özel Antrenman Programı: Daha Güçlü ve Fit Bir Vücut","Programme d’Entraînement Personnalisé : Votre Plan pour Force, Forme et Progrès","Programa de Entrenamiento Personalizado: Tu Plan para Fuerza, Forma y Progreso","Programa de Treino Personalizado: O Seu Plano para Força, Forma e Evolução","Programma di Allenamento Personalizzato: Il Tuo Piano per Forza, Forma e Progressi","برنامج تدريب مخصص: خطتك للقوة واللياقة والتطور","पर्सनलाइज्ड ट्रेनिंग प्रोग्राम: ताकत, फिटनेस और प्रगति के लिए आपका प्लान","پرسنلائزڈ ٹریننگ پروگرام: طاقت، فٹنس اور ترقی کے لیے آپ کا پلان","Персональная программа тренировок: ваш план для силы, формы и прогресса","パーソナルトレーニングプログラム：筋力・ボディメイク・成長のためのあなた専用プラン","personalized-training-program-your-plan-for-strength-shape-and-progress",{"de":166,"en":164,"tr":167,"fr":168,"es":169,"pt":170,"it":171,"ar":172,"hi":173,"ur":174,"ru":175,"ja":176,"zh":24},"individuelles-trainingsprogramm-dein-plan-fur-kraft-form-und-fortschritt","kisiye-ozel-antrenman-programi-daha-guclu-ve-fit-bir-vucut","programme-dentrainement-personnalise-votre-plan-pour-force-forme-et-progres","programa-de-entrenamiento-personalizado-tu-plan-para-fuerza-forma-y-progreso","programa-de-treino-personalizado-o-seu-plano-para-forca-forma-e-evolucao","programma-di-allenamento-personalizzato-il-tuo-piano-per-forza-forma-e-progressi","barnamaj-tadrib-mukhasas-khitatuk-lil-quwa-wal-liyaqa-wal-tatawur","personalized-training-program-taqat-fitness-aur-pragati-ke-liye-aapka-plan","personalized-training-program-taqat-fitness-aur-taraqqi-ke-liye-aap-ka-plan","personalnaya-programma-trenirovok-vash-plan-dlya-sily-formy-i-progressa","paasonaru-toreeningu-puroguramu-kinryoku-bodimeiku-seicho-no-tame-no-anata-senyo-puran","\u002Fimages\u002Fpackages\u002Fworkout.webp",[179,180,181,182,183,184,185,186,187],"A personalized training plan tailored to your body type, lifestyle, and goals.","Adjusting training frequency and intensity based on your needs.","Specially developed abdominal exercises for maximum results.","Effective cardio exercises tailored to your goals.","Advice on the optimal use of supplements.","Access to video-supported exercise programs for correct technique.","Weekly question-and-answer sessions with experts.","Regular updates based on your progress photos & details.","Easy access to all content.",[189,190,191,192,193,142,194,195,196,85,86],"Personalized workout plans for maximum performance","Video-supported exercises for correct execution and better results","Monthly plan updates based on your progress photos","Effective cardio and ab workout programs tailored to your goals","Free advice on the optimal use of supplements","Adjustable training frequency based on your schedule","Motivating progress tracking and analysis","Comprehensive monthly status analyses for continuous optimization",{"1":145,"3":146,"6":147,"12":148},{"id":27,"uuid":199,"title":200,"titles":201,"slug":213,"slugs":214,"picture":226,"description":227,"keyDescriptions":240,"listPrice":250,"discountedPrice":92,"extensionDiscount":93,"type":25},"14955e78-ebd2-4f6b-baad-dd32dd41fb79","Home Training Program: Build a Fitter Body",{"de":202,"en":200,"tr":203,"fr":204,"es":205,"pt":206,"it":207,"ar":208,"hi":209,"ur":210,"ru":211,"ja":212,"zh":28},"Trainingsprogramm für zu Hause: Dein Weg zu einem fitteren Körper","Evde Antrenman Programı: Daha Fit Bir Vücut","Programme d’Entraînement à Domicile : Un Corps Plus Fit","Programa de Entrenamiento en Casa: Consigue un Cuerpo Más Fit","Programa de Treino em Casa: Conquiste um Corpo Mais Fit","Programma di Allenamento a Casa: Ottieni un Corpo Più Fit","برنامج تدريب منزلي: جسم أكثر لياقة","होम ट्रेनिंग प्रोग्राम: ज्यादा फिट बॉडी के लिए","ہوم ٹریننگ پروگرام: زیادہ فٹ جسم کے لیے","Домашняя программа тренировок: тело в лучшей форме","自宅トレーニングプログラム：より引き締まった身体へ","home-training-program-build-a-fitter-body",{"de":215,"en":213,"tr":216,"fr":217,"es":218,"pt":219,"it":220,"ar":221,"hi":222,"ur":223,"ru":224,"ja":225,"zh":29},"trainingsprogramm-fur-zu-hause-dein-weg-zu-einem-fitteren-korper","evde-antrenman-programi-daha-fit-bir-vucut","programme-dentrainement-a-domicile-un-corps-plus-fit","programa-de-entrenamiento-en-casa-consigue-un-cuerpo-mas-fit","programa-de-treino-em-casa-conquiste-um-corpo-mais-fit","programma-di-allenamento-a-casa-ottieni-un-corpo-piu-fit","barnamaj-tadrib-manzili-jism-akthar-liyaqa","home-training-program-jyada-fit-body-ke-liye","home-training-program-zyada-fit-jism-ke-liye","domashnyaya-programma-trenirovok-telo-v-luchshey-forme","jitaku-toreeningu-puroguramu-yori-hikishimatta-karada-e","\u002Fimages\u002Fpackages\u002Fhome-workout.webp",[228,229,230,231,232,233,234,235,236,237,238,239],"A 12-week individualized training program tailored to your daily routine and goals. It takes into account your body shape, fat percentage, and personal preferences.","Specially designed movement options for all muscle groups that can be performed at home, supported on phone, tablet, and computer.","Training options with available equipment such as dumbbells, resistance bands, or just body weight.","Customized, video-supported training plans that help you perform each exercise correctly.","Includes effective cardio exercises for optimal results, tailored to your body.","Video-supported exercises for correct technique execution.","Adjust the training frequency per week according to your preferences.","ffective abdominal exercises for maximum results post-workout.","Free advice on the use and combination of supplements.","Personalized training techniques based on your health and desired body type.","Weekly question rounds with professional answers – 2 questions per week for standard members, 6 for VIPs.","Mobile and desktop access for easy access to all content.",[241,242,243,244,245,246,247,248,249,85,86],"Personalized plans tailored to your goals","Includes video support for correct exercise execution","Flexible workout options – with or without equipment","Professional trainer support","Supplementary cardio program for maximum results","Weekly Q&A sessions","Supplement advice included","Detailed exercise tutorials","Mobile and desktop access to all content",{"1":145,"3":146,"6":147,"12":148},{"blog":252,"blogs":280},{"id":253,"slug":254,"title":255,"image":256,"picture":256,"thumbnail":257,"longDescription":258,"shortDescription":259,"views":260,"category":261,"slugs":263,"date":276},341,"您需要了解的关于liss训练的一切","您需要了解的关于LISS训练的一切","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ff7bb071aa8145a7c7ef78233678db3444a21cc51.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Ff7bb071aa8145a7c7ef78233678db3444a21cc51.webp","\u003Cp>低强度稳态（LISS）训练被认为是增加身体耐力和燃烧脂肪的最古老且有效的方法之一。尽管它常常被更受欢迎的高强度间歇训练（HIIT）所掩盖，但LISS提供了许多优势，使其对初学者和进阶者都具有吸引力。在本博客中，我们将详细探讨这一训练方法的运作方式，以及为什么它应成为您健身计划的重要组成部分。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F63bad760-5824-4f7b-88cb-7b21162fe149.webp\" alt=\"cardio\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Ch3> \u003C\u002Fh3>\u003Ch2>LISS究竟是什么？\u003C\u002Fh2>\u003Ch2> \u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>LISS训练是一种有氧训练形式，其特点是低强度和长时间的恒定负荷。心率保持在最大心率的50-65%的范围内，使得可以持续进行30到60分钟（或更长时间）的训练。此时，身体主要利用脂肪作为能量来源，这使得LISS在燃烧脂肪方面尤其有效。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F8670605d-a68e-476d-b2cc-e02676a71d6e.webp\" alt=\"heartbeat\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Ch3> \u003C\u002Fh3>\u003Ch2>LISS是如何工作的？\u003C\u002Fh2>\u003Ch2> \u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>LISS的理念基于的前提是，身体在适度的心率下更倾向于利用脂肪作为能量来源。这种强度使您能够以稳态（恒定的节奏）进行训练，而无需进入无氧区，在那里糖原的消耗会增加。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F1920;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F2f88bf23-85f1-42e9-9305-cbad2d329d8f.webp\" alt=\"cardio\" width=\"1280\" height=\"1920\">\u003C\u002Ffigure>\u003Ch4> \u003C\u002Fh4>\u003Ch2>LISS训练的实例：\u003C\u002Fh2>\u003Ch2> \u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>\u003Cp>\u003Cstrong>散步\u003C\u002Fstrong>：在平坦地面或跑步机上快走。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>轻松慢跑\u003C\u002Fstrong>：以能够交谈的速度跑步。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>游泳\u003C\u002Fstrong>：以恒定、适中的速度游泳。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>骑自行车\u003C\u002Fstrong>：没有陡峭坡度的骑行。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cstrong>徒步旅行\u003C\u002Fstrong>：在平坦或轻微起伏的地形上徒步。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fbcabfe6b-910c-4ba1-b7b3-8b5d56656670.webp\" alt=\"swimming\" width=\"1280\" height=\"853\">\u003C\u002Ffigure>\u003Ch3> \u003C\u002Fh3>\u003Ch2>LISS的优点\u003C\u002Fh2>\u003Ch2> \u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>LISS提供了多种好处，使其成为许多人理想的训练方式：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>\u003Cp>\u003Cstrong>适合初学者\u003C\u002Fstrong>：由于强度较低，受伤风险较小，非常适合初次锻炼的人。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>对关节友好\u003C\u002Fstrong>：特别适合超重或有关节问题的人。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>燃脂效果好\u003C\u002Fstrong>：在适度心率下，身体脂肪代谢尤其活跃，非常适合消耗脂肪储备。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>促进恢复\u003C\u002Fstrong>：可作为休息日的主动恢复，帮助促进血液循环，减少肌肉酸痛。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cstrong>减压\u003C\u002Fstrong>：适度的强度具有放松效果，有助于释放压力。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1279\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Faf62c74e-93f8-4cd4-9a98-c84031c11b4e.webp\" alt=\"relax\" width=\"1279\" height=\"853\">\u003C\u002Ffigure>\u003Ch3> \u003C\u002Fh3>\u003Ch2>LISS的缺点\u003C\u002Fh2>\u003Ch2> \u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>尽管LISS有许多优点，但也有一些需注意的缺点：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>\u003Cp>\u003Cstrong>时间消耗\u003C\u002Fstrong>：为了显著燃烧卡路里，需要较长的训练时间。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>低后燃效应\u003C\u002Fstrong>：与HIIT相比，所谓的“EPOC”（运动后过量氧消耗）较低，这意味着训练后燃烧的卡路里较少。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cstrong>单调乏味\u003C\u002Fstrong>：对某些人而言，LISS可能会因为缺乏变化而显得乏味。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F960;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F21098c21-4069-4946-af87-64339d4c7eab.webp\" alt=\"boring\" width=\"1280\" height=\"960\">\u003C\u002Ffigure>\u003Ch3> \u003C\u002Fh3>\u003Ch2>LISS与HIIT：一个比较\u003C\u002Fh2>\u003Ch2> \u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>人们常问LISS和HIIT哪个更适合实现健身目标。以下表格列出了主要区别：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>特征\u003C\u002Fth>\u003Cth>LISS\u003C\u002Fth>\u003Cth>HIIT\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>\u003Cstrong>强度\u003C\u002Fstrong>\u003C\u002Ftd>\u003Ctd>低到中等\u003C\u002Ftd>\u003Ctd>高\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>\u003Cstrong>持续时间\u003C\u002Fstrong>\u003C\u002Ftd>\u003Ctd>30–60分钟或更长\u003C\u002Ftd>\u003Ctd>15–30分钟\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>\u003Cstrong>燃脂效果\u003C\u002Fstrong>\u003C\u002Ftd>\u003Ctd>训练时\u003C\u002Ftd>\u003Ctd>训练后（后燃效应）\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>\u003Cstrong>适合人群\u003C\u002Fstrong>\u003C\u002Ftd>\u003Ctd>初学者，主动恢复\u003C\u002Ftd>\u003Ctd>进阶者，节省时间\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>\u003Cstrong>受伤风险\u003C\u002Fstrong>\u003C\u002Ftd>\u003Ctd>低\u003C\u002Ftd>\u003Ctd>更高（错误执行时）\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>\u003Cstrong>卡路里消耗\u003C\u002Fstrong>\u003C\u002Ftd>\u003Ctd>少到中等\u003C\u002Ftd>\u003Ctd>每单位时间高\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F1920;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F29a783b1-9248-490b-8f45-385916a752f6.webp\" alt=\"cardio\" width=\"1280\" height=\"1920\">\u003C\u002Ffigure>\u003Ch3> \u003C\u002Fh3>\u003Ch2>何时适合LISS？适合人群\u003C\u002Fh2>\u003Ch2> \u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>LISS非常适合以下情况和人群：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>\u003Cp>\u003Cstrong>初学者\u003C\u002Fstrong>：刚开始锻炼的人，希望慢慢适应负荷。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>主动恢复\u003C\u002Fstrong>：在训练休息日的恢复措施。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>减压\u003C\u002Fstrong>：喜欢较低强度训练的人，以减少日常压力。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>康复\u003C\u002Fstrong>：在受伤后或有健康限制时。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cstrong>长期燃脂\u003C\u002Fstrong>：希望以可持续方式减肥的人。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F1011;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fad3402fa-17fe-4c9f-8c0d-f6ec3e871c35.webp\" alt=\"resy\" width=\"1280\" height=\"1011\">\u003C\u002Ffigure>\u003Ch3> \u003C\u002Fh3>\u003Ch2>有效进行LISS训练的建议\u003C\u002Fh2>\u003Ch2> \u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>\u003Cp>\u003Cstrong>选择正确的强度\u003C\u002Fstrong>：使用心率监测器，确保保持在最大心率的50-65%的范围内。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>设定目标\u003C\u002Fstrong>：规划您希望完成的分钟数或公里数。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>加入变化\u003C\u002Fstrong>：在不同的LISS活动之间切换，以避免乏味。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>\u003Cstrong>听音乐或播客\u003C\u002Fstrong>：这可以帮助保持动力。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cstrong>与力量训练结合\u003C\u002Fstrong>：LISS非常适合作为力量训练的补充，以促进恢复。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F1920;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F0617e0a9-558d-4fa8-bd59-c14299701018.webp\" alt=\"listening music\" width=\"1280\" height=\"1920\">\u003C\u002Ffigure>\u003Ch2> \u003C\u002Fh2>\u003Ch2>结论\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>LISS是一种简单、有效且多功能的训练方法，为初学者和进阶者提供众多好处。它可以帮助燃烧脂肪，提高耐力，同时保护关节。不论作为您训练的主要组成部分，还是作为HIIT等更高强度训练的补充，LISS都不应缺失于任何训练计划中。试试看，发现温和训练可以带来多少乐趣！\u003C\u002Fp>\u003Cp> \u003C\u002Fp>","\u003Cp>这篇关于LISS训练的博客详细解释了什么是LISS，如何运作，以及它适合谁。它涵盖了如脂肪燃烧、对初学者友好和减压等优点，以及时间投入等缺点。此外，还包含了与HIIT的比较表、实用技巧和有效的LISS训练示例。\u003C\u002Fp>",175,{"name":262,"id":12},"培训",{"de":264,"en":265,"fr":266,"es":267,"pt":268,"it":269,"ar":270,"hi":271,"ur":272,"ru":273,"ja":274,"tr":275,"zh":254},"alles-was-sie-uber-liss-training-wissen-mussen","everything-you-need-to-know-about-liss-training","tout-ce-que-vous-devez-savoir-sur-lentrainement-liss","todo-lo-que-necesitas-saber-sobre-el-entrenamiento-liss","tudo-o-que-voce-precisa-saber-sobre-o-treinamento-liss","tutto-cio-che-devi-sapere-sullallenamento-liss","kl-ma-thtag-lmaarfth-hol-tdryb-liss","liss-parashakashhanae-ka-bra-ma-aapaka-ja-kachha-bha-janana-ka-aavashayakata-ha","liss-trbyt-k-bar-my-ap-ko-go-kch-by-gann-ky-drort","vse-cto-vam-nuzno-znat-o-trenirovke-liss","lissトレーニングについて知っておくべきことすべて","liss-antrenmani-hakkinda-bilmeniz-gereken-her-sey",{"timestamp":277,"day":278,"month":5,"year":279},"2025-01-28T14:47:46.000000Z","28","2025",{"mostPopular":281},[282,309,334,359,384,409,434,460,485,511,537,563,587,612,637],{"id":283,"slug":284,"title":285,"image":286,"picture":286,"thumbnail":287,"longDescription":92,"shortDescription":288,"views":289,"category":290,"slugs":291,"date":304},294,"什么是1rm-单次最大举重-以及如何计算它","什么是1RM（单次最大举重），以及如何计算它？","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F602e9c267bd231ac87ae9f664b013df0aa2ed4b2.webp","\u003Cp>您是否希望使您的锻炼计划更有效，并最大限度地提高您的表现？那么您应当熟悉1RM或单次最大重复（One-Rep Max）的概念。1RM代表您在某一特定运动中仅能举起一次的最大重量，从而衡量您力量的巅峰。\u003C\u002Fp>",1956,{"name":262,"id":12},{"tr":292,"de":293,"en":294,"fr":295,"es":296,"pt":297,"it":298,"ar":299,"hi":300,"ur":301,"ru":302,"ja":303,"zh":284},"1rm-one-rep-max-nedir-ve-nasil-hesaplanir","was-ist-das-1rm-one-rep-max-und-wie-berechnet-man-es","what-is-1rm-one-rep-max-and-how-to-calculate-it","quest-ce-que-le-1rm-one-rep-max-et-comment-le-calculer","que-es-el-1rm-maximo-de-una-repeticion-y-como-calcularlo","o-que-e-1rm-maximo-de-uma-repeticao-e-como-calcula-lo","cose-il-1rm-massimale-di-una-ripetizione-e-come-calcolarlo","ma-ho-1rm-alhd-alaks-ltmryn-oahd-okyf-ytm-hsabh","1rm-ekal-panaravatata-athhakatama-kaya-ha-oura-isa-kasa-ganaena-kara","1rm-ayk-ryp-zyad-s-zyad-kya-aor-as-kys-hsab-kry","cto-takoe-1rm-maksimum-na-odno-povtorenie-i-kak-ego-rasscitat","1rm-ワンレップマックス-とは何か-そしてそれをどう計算するか",{"timestamp":305,"day":306,"month":307,"year":308},"2024-08-25T10:17:24.000000Z","25","8","2024",{"id":310,"slug":311,"title":311,"image":312,"picture":312,"thumbnail":313,"longDescription":92,"shortDescription":314,"views":315,"category":316,"slugs":317,"date":330},293,"初学者的运动与健身","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fe7ad9efdbd4ca82644238580bb175ba2175d7d83.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fe7ad9efdbd4ca82644238580bb175ba2175d7d83.webp","\u003Cp>运动是健康生活方式的基石，标志着许多人新生活的开始。这篇博客文章为初学者提供了逐步指导、激励来源和成功技巧，以便启动他们的健身之旅。\u003C\u002Fp>",1206,{"name":262,"id":12},{"en":318,"de":319,"tr":320,"fr":321,"es":322,"pt":323,"it":324,"ar":325,"hi":326,"ur":327,"ru":328,"ja":329,"zh":311},"sports-and-fitness-for-beginners","sport-und-fitness-fur-anfanger","sifirdan-spora-baslamak","sport-et-fitness-pour-les-debutants","deportes-y-fitness-para-principiantes","esportes-e-fitness-para-iniciantes","sport-e-fitness-per-principianti","alryad-oallyak-albdny-llmbtdyyn","sharaaata-karana-val-ka-le-khal-oura-fatanasa","no-amozo-k-ly-kyl-aor-fns","sport-i-fitnes-dlia-nacinaiushhix","初心者のためのスポーツとフィットネス",{"timestamp":331,"day":332,"month":333,"year":308},"2024-07-18T08:41:54.000000Z","18","7",{"id":335,"slug":336,"title":337,"image":338,"picture":338,"thumbnail":339,"longDescription":92,"shortDescription":340,"views":341,"category":342,"slugs":343,"date":356},388,"肩推-肌肉增长中的肩部锻炼之王","肩推：肌肉增长中的肩部锻炼之王","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F7d83ab9882781357f251b97bb8f3b0bdda43512e.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F7d83ab9882781357f251b97bb8f3b0bdda43512e.webp","\u003Cp>本博客提供了有关肩推的详细分析，包括肌肉群、技术、变式、常见错误、科学研究以及训练整合的建议。 它展示了为何肩推是增强上半身力量、稳定性和肌肉增长的最有效练习之一。\u003C\u002Fp>",1148,{"name":262,"id":12},{"de":344,"en":345,"fr":346,"es":347,"pt":348,"it":349,"ar":350,"hi":351,"ur":352,"ru":353,"tr":354,"ja":355,"zh":336},"schulterdrucken-der-konig-der-schulterubungen-im-muskelaufbau","shoulder-press-the-king-of-shoulder-exercises-in-muscle-building","developpe-epaules-le-roi-des-exercices-depaules-en-musculation","press-de-hombros-el-rey-de-los-ejercicios-de-hombros-en-la-construccion-muscular","supino-de-ombros-o-rei-dos-exercicios-de-ombro-no-desenvolvimento-muscular","distensioni-per-le-spalle-il-re-degli-esercizi-per-le-spalle-nel-costruire-muscolatura","dght-alktf-mlk-tmaryn-alktf-fy-bnaaa-alaadlat","shaldara-parasa-masapasha-naramanae-ma-kathha-ka-vayayama-ka-raja","knd-ka-prys-aadlat-ky-taamyr-my-knd-ky-orzsho-ka-badsha","zim-stangi-nad-golovoi-korol-upraznenii-dlia-plec-pri-nabore-mysecnoi-massy","omuz-press-kas-yapiminda-omuz-egzersizlerinin-krali","ショルダープレス-筋肉増強における肩のエクササイズの王様",{"timestamp":357,"day":358,"month":333,"year":279},"2025-07-11T08:41:57.000000Z","11",{"id":360,"slug":361,"title":362,"image":363,"picture":363,"thumbnail":364,"longDescription":92,"shortDescription":365,"views":366,"category":367,"slugs":368,"date":381},386,"硬拉-力量-姿势和肌肉增长的王者锻炼","硬拉 – 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:582,"ja":583,"zh":565},"rudern-im-fitnessstudio-die-beste-ubung-fur-einen-starken-rucken","rowing-at-the-gym-the-best-exercise-for-a-strong-back","rameur-a-la-salle-de-sport-le-meilleur-exercice-pour-un-dos-muscle","remo-en-el-gimnasio-el-mejor-ejercicio-para-una-espalda-fuerte","remo-na-academia-o-melhor-exercicio-para-um-dorso-forte","canottaggio-in-palestra-il-miglior-esercizio-per-una-schiena-forte","altgdyf-fy-sal-alalaaab-alryady-afdl-tmryn-lthhr-koy","jama-ma-raiga-eka-majabta-patha-ka-le-saravatatama-vayayama","gm-my-rooyng-ayk-mdbot-kmr-k-ly-btryn-orzsh","greblia-v-trenazernom-zale-lucsee-upraznenie-dlia-krepkoi-spiny","spor-salonunda-kurek-cekme-guclu-bir-sirt-icin-en-iyi-egzersiz","ジムでのローイング-強い背中を作るための最良の運動",{"timestamp":585,"day":484,"month":586,"year":279},"2025-09-08T14:47:08.000000Z","9",{"id":588,"slug":589,"title":590,"image":591,"picture":591,"thumbnail":592,"longDescription":92,"shortDescription":593,"views":594,"category":595,"slugs":596,"date":609},321,"推拉训练-肌肉增长和力量提升的完美方法","推拉训练：肌肉增长和力量提升的完美方法","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fa85b76b664cf63c66004531295ab80b141ce7bf5.webp","\u003Cp>推拉训练根据动作方向将肌肉群划分为推（推）和拉（拉）练习。它促进肌肉生长，改善恢复，并防止肌肉不平衡。通过适合初学者和高级练习者的灵活计划，它提供了一种有效且可持续的力量和健身训练方法。\u003C\u002Fp>",520,{"name":262,"id":12},{"de":597,"en":598,"fr":599,"es":600,"pt":601,"it":602,"ar":603,"hi":604,"ur":605,"ru":606,"tr":607,"ja":608,"zh":589},"push-pull-training-die-perfekte-methode-fur-muskelaufbau-und-kraftsteigerung","push-pull-training-the-perfect-method-for-muscle-building-and-strength-enhancement","entrainement-push-pull-la-methode-parfaite-pour-la-prise-de-muscle-et-laugmentation-de-la-force","entrenamiento-push-pull-el-metodo-perfecto-para-el-aumento-muscular-y-el-incremento-de-fuerza","treinamento-push-pull-o-metodo-perfeito-para-o-desenvolvimento-muscular-e-aumento-de-forca","allenamento-push-pull-il-metodo-perfetto-per-la-costruzione-muscolare-e-laumento-della-forza","tdryb-aldfaa-oalshb-altryk-almthaly-lbnaaa-alaadlat-ozyad-alko","pasha-pal-parashakashhanae-masapashaya-ka-naramanae-oura-takata-bugdhhana-ka-paraparanae-taraka","psh-pl-rynng-po-ky-taamyr-aor-takt-my-adaf-k-ly-btryn-tryk","pus-pul-trenirovka-idealnyi-metod-dlia-narashhivaniia-mysecnoi-massy-i-uveliceniia-sily","push-pull-antrenmani-kas-insasi-ve-guc-artisi-icin-mukemmel-yontem","プッシュ-プルトレーニング-筋肉構築と筋力向上のための完璧な方法",{"timestamp":610,"day":611,"month":358,"year":308},"2024-11-22T13:29:10.000000Z","22",{"id":613,"slug":614,"title":615,"image":616,"picture":616,"thumbnail":617,"longDescription":92,"shortDescription":618,"views":619,"category":620,"slugs":621,"date":634},324,"有效的腿部训练-最大化增长和力量的科学依据策略","有效的腿部训练：最大化增长和力量的科学依据策略","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F3b9c542d613d1c9a44171cb04ce13a2190e81cc4.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F3b9c542d613d1c9a44171cb04ce13a2190e81cc4.webp","\u003Cp>有效的腿部训练日结合了深蹲和硬拉等复合运动与腿部伸展等孤立运动，以训练大腿、臀部和小腿。通过施加渐进超负荷和变换运动，你促进肌肉生长并提高训练强度。研究表明，这种训练能够刺激新陈代谢并支持全身的肌肉发展。\u003C\u002Fp>",517,{"name":262,"id":12},{"de":622,"en":623,"fr":624,"es":625,"pt":626,"it":627,"ar":628,"hi":629,"ur":630,"ru":631,"tr":632,"ja":633,"zh":614},"der-effektive-leg-day-wissenschaftlich-fundierte-strategien-fur-maximales-wachstum-und-kraft","the-effective-leg-day-scientifically-proven-strategies-for-maximum-growth-and-strength","la-journee-des-jambes-efficace-strategies-scientifiquement-prouvees-pour-une-croissance-et-une-force-maximales","el-dia-de-piernas-efectivo-estrategias-cientificamente-comprobadas-para-el-crecimiento-y-la-fuerza-maximos","o-dia-eficaz-das-pernas-estrategias-cientificamente-comprovadas-para-maximo-crescimento-e-forca","il-giorno-efficace-delle-gambe-strategie-scientificamente-fondamentate-per-massimizzare-crescita-e-forza","yom-alsakyn-alfaaal-astratygyat-mthbt-aalmya-lthkyk-aks-nmo-oko","parabhava-lga-da-athhakatama-vakasa-oura-shakata-ka-le-vajanianaka-nprpa-sa-sathathha-ranaenataya","mothr-lyg-zyad-s-zyad-nmo-aor-takt-k-ly-saynsy-tor-pr-thabt-shd-hkmt-aamly","effektivnyi-den-dlia-nog-naucno-obosnovannye-strategii-dlia-maksimalnogo-rosta-i-sily","etkili-bacak-gunu-maksimum-buyume-ve-guc-icin-bilimsel-olarak-kanitlanmis-stratejiler","効果的な脚の日-最大の成長と力のための科学的に証明された戦略",{"timestamp":635,"day":636,"month":510,"year":308},"2024-12-01T14:42:11.000000Z","01",{"id":638,"slug":639,"title":640,"image":641,"picture":641,"thumbnail":642,"longDescription":92,"shortDescription":643,"views":644,"category":645,"slugs":646,"date":659},390,"超级组-肌肉增长和训练时间的涡轮增压器","超级组：肌肉增长和训练时间的涡轮增压器","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F7e33ce67989ae8ea07e624b4a9c3ad912291ede7.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F7e33ce67989ae8ea07e624b4a9c3ad912291ede7.webp","\u003Cp>这篇博客包含了关于力量训练中超级组的一切知识，包括其有效性的科学背景、概览表中的明确优势、胸部和肱三头肌的完整示例锻炼，以及安全应用的提示。非常适合那些想节省时间并刺激新肌肉生长的人。\u003C\u002Fp>",501,{"name":262,"id":12},{"de":647,"en":648,"fr":649,"es":650,"pt":651,"it":652,"ar":653,"hi":654,"ur":655,"ru":656,"tr":657,"ja":658,"zh":639},"supersatze-der-turbo-fur-dein-muskelwachstum-und-deine-trainingszeit","supersets-the-turbo-boost-for-your-muscle-growth-and-training-time","supersets-le-turbo-pour-la-croissance-de-vos-muscles-et-votre-temps-dentrainement","superseries-el-turbo-para-tu-crecimiento-muscular-y-tiempo-de-entrenamiento","superconjuntos-o-turbo-para-o-crescimento-muscular-e-o-tempo-de-treino","super-set-il-turbo-per-la-crescita-muscolare-e-il-tempo-di-allenamento","almgmoaaat-aldkhm-altaazyz-alamthl-lnmo-aadlatk-ookt-tdrybk","saparasatasa-aapaka-masapasha-vakasa-oura-parashakashhanae-samaya-ka-le-tarab-bsata","sprsys-ap-k-po-ky-nshoonma-aor-trbyty-okt-k-ly-tyz-rftar","supersety-turbozariad-dlia-vasego-mysecnogo-rosta-i-vremeni-trenirovki","supersetler-kas-buyumeniz-ve-antrenman-sureniz-icin-turbo","スーパーセット-筋肉成長とトレーニング時間のターボブースト",{"timestamp":660,"day":332,"month":333,"year":279},"2025-07-18T08:49:04.000000Z"]