[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"site-settings:public:v2:zh":3,"nav:packages:zh":12,"footer-packages-v1":32,"blog-post:zh:更多重量还是更多重复-哪个有助于更多的肌肉增长":213},{"locale":4,"fetchedAt":5,"settings":6},"zh",1794624940968,{"campaign_alert":7,"campaign_text":8,"campaign_progress":9,"campaign_end_date":10,"popup_activated":9,"popup_url":11},"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>",[13,18,23,28],{"id":14,"title":15,"slug":16,"type":17},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":19,"title":20,"slug":21,"type":22},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":24,"title":25,"slug":26,"type":27},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":29,"title":30,"slug":31,"type":27},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",[33,96,138,173],{"id":14,"uuid":34,"title":35,"titles":36,"slug":48,"slugs":49,"picture":61,"description":62,"keyDescriptions":76,"listPrice":89,"discountedPrice":94,"extensionDiscount":95,"type":17},"7f02e60d-ce4b-4d84-b13a-9f1bef8c8684","All-in-One Fitness & Nutrition Program: Your Complete Body Transformation",{"de":37,"en":35,"tr":38,"fr":39,"es":40,"pt":41,"it":42,"ar":43,"hi":44,"ur":45,"ru":46,"ja":47,"zh":15},"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":50,"en":48,"tr":51,"fr":52,"es":53,"pt":54,"it":55,"ar":56,"hi":57,"ur":58,"ru":59,"ja":60,"zh":16},"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",[63,64,65,66,67,68,69,70,71,72,73,74,75],"Train with a plan our team builds around your goal, experience and available training days.","Know which exercises to do, how many sets and reps to complete, and when to rest in every session.","Complement your workouts with exercises for your abdominal muscles and a stronger core.","Your cardio complements your workout plan and takes your fitness level and goal into account.","Ask about using and combining supplements, with guidance relevant to your questions and your plan.","Our team plans your nutrition around your details, food preferences and daily routine to make it easier to follow.","With a multi-month package, your plan for the next month is adjusted using your updated details and progress photos.","Your latest details and progress photos help our team review your development and make adjustments to your plan.","Watch how the movements are performed and use the videos as a reference when doing your exercises.","Get personal daily targets for calories, protein, carbohydrates and fats to guide your food choices.","Ask questions about your programme through your account. Support follows the question allowance in your chosen package.","Share your preferences and intolerances. Suitable food alternatives help you fit your nutrition plan into everyday life.","Access your available plans through the Idmanify app for iOS and Android. On your computer, use your account in a browser.",[77,78,79,80,81,82,83,84,85,86,87,88],"Training and nutrition aligned with your goal","Personalized gym workout plan","Exercise videos for clear movement guidance","Nutrition tailored to muscle gain or fat loss","Monthly adjustments throughout your chosen duration","Ab and core training included in your plan","Supplement guidance included","Trainer support within your package's question allowance","Food alternatives for your preferences and intolerances","Progress reviews based on your details and photos","Access through the iOS and Android app or your browser","Choose 1, 3, 6 or 12 months",{"1":90,"3":91,"6":92,"12":93},34.95,87.38,157.28,279.6,"",15,{"id":19,"uuid":97,"title":98,"titles":99,"slug":111,"slugs":112,"picture":124,"description":125,"keyDescriptions":129,"listPrice":133,"discountedPrice":94,"extensionDiscount":95,"type":22},"4d97fabb-4f22-4943-be16-c33146eab24d","Personalized Nutrition Program: Your Plan for a Better Shape",{"de":100,"en":98,"tr":101,"fr":102,"es":103,"pt":104,"it":105,"ar":106,"hi":107,"ur":108,"ru":109,"ja":110,"zh":20},"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":113,"en":111,"tr":114,"fr":115,"es":116,"pt":117,"it":118,"ar":119,"hi":120,"ur":121,"ru":122,"ja":123,"zh":21},"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",[68,126,72,127,74,69,67,73,128,75],"Whether you want to build muscle or lose body fat, your nutrition plan reflects your chosen goal and starting point.","Your details and nutrient targets shape a meal structure that makes everyday food choices easier.","Have questions about your nutrition plan? Use your package's support to clarify how to put it into practice.",[130,80,131,81,132,85,83,84,86,87,88],"Personalized nutrition for your daily routine","Personal calorie and macronutrient targets","Meals structured around your nutrient targets",{"1":134,"3":135,"6":136,"12":137},19.95,49.88,89.77,159.6,{"id":24,"uuid":139,"title":140,"titles":141,"slug":153,"slugs":154,"picture":166,"description":167,"keyDescriptions":169,"listPrice":172,"discountedPrice":94,"extensionDiscount":95,"type":27},"c577b529-7db6-46d6-afab-b3f832644725","Personalized Training Program: Your Plan for Strength, Shape & Progress",{"de":142,"en":140,"tr":143,"fr":144,"es":145,"pt":146,"it":147,"ar":148,"hi":149,"ur":150,"ru":151,"ja":152,"zh":25},"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":155,"en":153,"tr":156,"fr":157,"es":158,"pt":159,"it":160,"ar":161,"hi":162,"ur":163,"ru":164,"ja":165,"zh":26},"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",[63,168,65,66,67,71,73,69,75],"Tell us how often you can train each week. Your plan takes your available time and experience into account.",[78,79,81,82,83,84,170,86,87,171,88],"Training frequency that fits your daily routine","Individually tailored for women and men",{"1":134,"3":135,"6":136,"12":137},{"id":29,"uuid":174,"title":175,"titles":176,"slug":188,"slugs":189,"picture":201,"description":202,"keyDescriptions":207,"listPrice":212,"discountedPrice":94,"extensionDiscount":95,"type":27},"14955e78-ebd2-4f6b-baad-dd32dd41fb79","Home Training Program: Build a Fitter Body",{"de":177,"en":175,"tr":178,"fr":179,"es":180,"pt":181,"it":182,"ar":183,"hi":184,"ur":185,"ru":186,"ja":187,"zh":30},"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":190,"en":188,"tr":191,"fr":192,"es":193,"pt":194,"it":195,"ar":196,"hi":197,"ur":198,"ru":199,"ja":200,"zh":31},"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",[203,204,205,206,66,71,168,65,67,70,73,75],"Our team builds your home workout around your goals, experience and the training options available at home.","Make training part of your routine with a plan designed around the space and training options you have at home.","Tell us whether you have dumbbells, resistance bands or no equipment. Your exercise selection reflects what you can use.","A structured session with exercises, sets, reps and rest times shows you what to do in your next workout.",[208,79,209,86,210,84,83,211,87,171,88],"Personalized home workouts for your goals","Bodyweight exercises or workouts with your equipment","Cardio tailored to your fitness goal","Structured sessions with clear exercise guidance",{"1":134,"3":135,"6":136,"12":137},{"blog":214,"blogs":242},{"id":215,"slug":216,"title":217,"image":218,"picture":218,"thumbnail":219,"longDescription":220,"shortDescription":221,"views":19,"category":222,"slugs":224,"date":237},819,"更多重量还是更多重复-哪个有助于更多的肌肉增长","更多重量还是更多重复：哪个有助于更多的肌肉增长？","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fc95eb0460b264578d6d3ac092643726f31bdebd0.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fc95eb0460b264578d6d3ac092643726f31bdebd0.webp","\u003Cp>经常在健身房训练的人都熟悉这个问题：是应该在杠铃上增加更多的重量，还是用较轻的重量做更多的重复次数？\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>许多运动员认为重的重量能自动促使肌肉变大。而另一些人则更喜欢较轻的重量和更多的重复次数，因为他们在此过程中感受到更强的肌肉刺激和更强烈的灼热感。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>那么科学对此有什么看法呢？重的杠铃真的更胜一筹，还是15、20甚至30次重复也能带来相似的肌肉增长效果？\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>答案是令人惊讶的：两种训练方法都可以是有效的。关键不仅仅在于能移动多少重量或能完成多少次重复，更重要的是训练强度、训练量、距离肌肉失败的接近程度，以及长期负重的增加。\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\u002Fef99f65b-6b25-4433-a38f-5f8db8d20918.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>肌肉增长时发生了什么？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>在运动科学中，肌肉增长被称为肌肉肥大。这是肌纤维对反复训练刺激的一种适应性扩大。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>当我们用重量训练时，肌肉必须对抗外部阻力。这种机械刺激会触发适应过程，使肌肉可以在长期内强化和扩大。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>机械张力在此过程中扮演着核心角色。当肌纤维在负荷下产生力量时就会产生机械张力。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>然而，这并不意味着只有重的重量才能触发有效的训练刺激。只要训练足够辛苦，轻的重量同样可以促进肌肉生长。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>除了训练，恢复、足够的蛋白质摄入、能量供应和睡眠也起着重要作用。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:960\u002F1200;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002F96b6706a-a4f5-4be7-ac8d-df93fc1cf69b.webp\" width=\"960\" height=\"1200\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>用重的重量训练：更少的重复，更大的力量\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>通过训练重的重量，运动员们往往处在每组大约3到8次重复的范围内。所用重量相对较高，对力量的发展有特殊要求。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>这种训练形式的一个大优势是最大力量的提高。定期使用重负荷训练的人提高了移动重物的能力。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>这对力量运动员、力量举运动员和高级运动员尤其有吸引力。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>对于肌肉的增长来说，重的重量也非常有效。它们产生高机械张力并允许强烈的训练刺激。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>然而，也存在不足之处。非常重的重量需要纯熟的技术、良好的移动控制和充分的每组间休息。管理不当的负荷会降低训练质量。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>因此，训练得更重并不一定意味着训练得更好。\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\u002F575b7cf8-3f14-40bb-8573-847e6fb77b35.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Ch2> \u003C\u002Fh2>\u003Ch2>用轻的重量训练：更多的重复，等效的肌肉刺激？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>另一种选择是使用较轻的重量和更高的重复次数进行训练。许多运动员在每组12到20次甚至25到30次重复的范围内进行。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>乍一看，这种训练形式似乎不那么有效。毕竟，移动的重量明显较轻。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>然而，科学研究表明，在适当的训练条件下，轻重重量都可以实现可比的肌肉增长。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>特别重要的是，该组要足够有挑战性。如果你用较轻的重量练习并在还可以再做很多重复时中止，那么训练刺激可能不足。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>伴随疲劳的增加，肌肉负荷也会增加。因此，即使轻的重量也可以产生有效的生长刺激。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>另一个优势：在特定运动中，轻的重量可能更舒适，并通常允许良好的运动控制。特别是在像侧平举、二头肌弯举或三头肌下压这样的孤立运动中，这非常有意义。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>然而，非常高的重复次数同样可能很累。局部肌肉疲劳和灼烧感可能导致你在目标肌肉得到充分锻炼之前就中止了该组。\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\u002F35e41bb3-82f4-44d3-be9c-4cc6963f323b.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>科学怎么说：重还是轻？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>近年来，科学研究对这个问题进行了深入研究。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>一项特别有趣的系统综述和荟萃分析由Schoenfeld和其他研究人员于2021年发表。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>研究调查了45项研究，比较了不同的训练负荷。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>结果：高负荷和低负荷的训练导致类似的肌肉增长。然而，在最大力量的发展方面，重的重量有优势。（\u003Cstrong>PubMed\u003C\u002Fstrong>）\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>2023年，由该研究领域的专家Lopez等人进行的另一项大型元分析研究了119项肌肉增长研究和178项力量发展研究。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>同样，这项研究发现不同的训练方式可以促进肌肉生长。重的重量对最大力量特别有利。不同的负荷变体对肌肉肥大都有效。(\u003Cstrong>bjsm.bmj.com+1\u003C\u002Fstrong>)\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>另外，2026年的美国运动医学学会的最新定位声明非常有趣。它分析了大量系统综述并确认进步性阻力训练对肌肉力量和肌肉质量的发展至关重要。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>对于肌肉生长，每周的训练量尤其重要。多个工作组和合理的负荷增加有助于实现更好的结果。（\u003Cstrong>PubMed+1\u003C\u002Fstrong>）\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>这意味着：仅仅使用重的重量进行训练，在肌肉增加方面并不一定会比使用较轻的重量和更高的重复者更具优势。\u003C\u002Fp>\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\u002Fdf3f9667-0c21-4d37-89d8-ad8be871406e.webp\" width=\"1280\" height=\"960\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>关键因素：你在多接近肌肉失败水平训练？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>肌肉增长中，一个特别重要的因素是接近肌肉失败。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>肌肉失败意味着即使在最大努力下，也无法完成下一次完整的重复动作为止。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>然而，并不需要每组都进行到绝对的肌肉失败。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>在实际训练中，通常使用所谓的“储备重复数”（RIR）。这代表在一个组的最后剩余理论上还能完成的重复数。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>RIR\u003C\u002Fth>\u003Cth>含义\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>0 RIR\u003C\u002Ftd>\u003Ctd>无法完成更多的重复\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>1 RIR\u003C\u002Ftd>\u003Ctd>还能完成一次重复\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>2 RIR\u003C\u002Ftd>\u003Ctd>还能完成两次重复\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>3 RIR\u003C\u002Ftd>\u003Ctd>还能完成三次重复\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Cp>对于许多训练情况，建议在1-3次储备重复数内完成大部分训练组。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>假如使用轻的重量完成20次重复，但还可以轻松再做10次，这很可能意味着没到达近限训练效果。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>重要的是，要确保技术动作不会因疲惫而受损。肌肉失败不应被误认为是无控制或不干净的重复。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F940;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Fe652dde1-a67d-4b19-9b17-3637353ab9ae.webp\" width=\"1280\" height=\"940\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>哪种重复次数对肌肉增长是最好的？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>并没有一个单一的重复范围适合所有运动员和所有动作。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>实际上，结合使用不同的重复范围被证明是有效的。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>重复次数\u003C\u002Fth>\u003Cth>典型应用\u003C\u002Fth>\u003Cth>特性\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>3–5\u003C\u002Ftd>\u003Ctd>重量训练\u003C\u002Ftd>\u003Ctd>高要求在最大力量\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>6–8\u003C\u002Ftd>\u003Ctd>基本动作\u003C\u002Ftd>\u003Ctd>重负荷和肌肉增长\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>8–12\u003C\u002Ftd>\u003Ctd>基础和隔离动作\u003C\u002Ftd>\u003Ctd>实用训练范围\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>12–20\u003C\u002Ftd>\u003Ctd>隔离动作\u003C\u002Ftd>\u003Ctd>良好的控制训练选择\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>20–30\u003C\u002Ftd>\u003Ctd>轻负荷\u003C\u002Ftd>\u003Ctd>也能促进肌肉生长\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Cp>这些范围提供了指导，而不是固定的生物界限。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>运动员无需在每一个练习中正好做十个重复来增肌。更重要的是技术纯熟、足够的努力和有意义的长期训练规划。\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\u002Fb760455f-2394-4a8b-9378-db9cffeb191d.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>结合重的和轻的重量：最佳策略？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>既然两种训练方法都有其优点，为什么要在重的和轻的重量之间做选择呢？\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>结合使用可能特别有意义。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>重的重量适合力量的发展，并可用于基本动作如深蹲、卧推和硬拉。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>轻的重量在许多隔离动作中则有优势。例如，侧平举、二头肌弯举或三头肌下压往往可以使用高重复数和受控的动作。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>一种这样的训练设计示例：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cfigure class=\"table\">\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>动作\u003C\u002Fth>\u003Cth>重复次数\u003C\u002Fth>\u003Cth>训练目标\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>深蹲\u003C\u002Ftd>\u003Ctd>6–8\u003C\u002Ftd>\u003Ctd>力量和肌肉增长\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>卧推\u003C\u002Ftd>\u003Ctd>6–10\u003C\u002Ftd>\u003Ctd>力量和肌肉增长\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>拉绳划船\u003C\u002Ftd>\u003Ctd>10–12\u003C\u002Ftd>\u003Ctd>肌肉增长\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>侧平举\u003C\u002Ftd>\u003Ctd>12–20\u003C\u002Ftd>\u003Ctd>肌肉增长\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>二头肌弯举\u003C\u002Ftd>\u003Ctd>10–15\u003C\u002Ftd>\u003Ctd>肌肉增长\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>三头肌下压\u003C\u002Ftd>\u003Ctd>12–20\u003C\u002Ftd>\u003Ctd>肌肉增长\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Cp>关键是负荷能适应当前训练目标并能在较长时间内逐步提高。\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\u002F1261f691-0c52-4b1d-9bf5-6b3471e93efe.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>渐进超负荷：没有增加就没有长期进展\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>无论是用重的或是轻的重量训练，渐进超负荷都扮演了核心角色。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>这指的是训练负荷的逐步增加。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>如果身体长时间承受同样的刺激，进展可能会逐渐变慢或停止。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>提高方式可以不止一种：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>在相同重复数量下增加重量。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>用相同重量增加重复次数。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>增加训练组数，若额外容量是合理的。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>更佳的、受控的动作执行。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Cp>一个简单示例：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>你最初能用60公斤做卧推8次。几周后，你用同样的重量能做出10到11次干净的重复。这已经是训练表现的一种提升。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>一旦你可靠达到目标的高层重复，就可以适度增加重量。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>所以，不是靠强行增加训练负荷来衡量练习效果，而是看长期的发展趋势。\u003C\u002Fp>\u003Ch2> \u003C\u002Fh2>\u003Cfigure class=\"image\">\u003Cimg loading=\"lazy\" class=\"lazyLoad\" style=\"aspect-ratio:1280\u002F853;\" src=\"https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fimages\u002Ff1019e64-ff17-45ad-ae9e-05fec2f4706a.webp\" width=\"1280\" height=\"853\" alt=\"fitness\">\u003C\u002Ffigure>\u003Cp> \u003C\u002Fp>\u003Ch2>结论\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>更多的重量还是更多的重复 - 哪种方式更有利于肌肉增大？\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>科学数据表明，这两种训练方法都非常高效。重的训练在最大力量的发展上尤有优势。而对于肌肉增长，更高或更低的重量皆可使用。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>训练的强度足够高，训练量合适，接近肌肉失败，以及持续的负重增加是决定成败的关键。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>因此，对大多数运动员而言，使用重的基础动作和较轻的隔离动作的组合策略是明智的。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>长久地增加肌肉，强调的不应仅仅是在杠铃上的数字。更重要的是你是否以稳定、掌控和聪明方法进行训练。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>\u003Cstrong>最终，最好的训练方法是能保证有效刺激、良好恢复并能长期取得进展的方法。\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch3>科学文章及来源\u003C\u002Fh3>\u003Cp> \u003C\u002Fp>\u003Cp>\u003Cstrong>阻力负荷训练对肌肉肥大和力量的影响（2021）\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>作者：Schoenfeld等\u003C\u002Fp>\u003Cp>发表在《运动科学杂志》。\u003C\u002Fp>\u003Cp>系统综述和45项研究的元分析。研究显示，高负荷和低负荷训练能带来类似的肌肉增长，而重负荷对最大力量有利。\u003C\u002Fp>\u003Cp>\u003Ca href=\"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F33874848\u002F\">链接至科学研究\u003C\u002Fa>\u003C\u002Fp>\u003Cp>\u003Cstrong>关于健康成人的力量和肌肉肥大的阻力训练处方（2023）\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>作者：Lopez等\u003C\u002Fp>\u003Cp>发表在《英国运动医学杂志》。\u003C\u002Fp>\u003Cp>一项检视了119项肌肉肥大研究和178项力量发展研究的大型元分析。结果表明多种训练负荷能促进肌肉增长。\u003C\u002Fp>\u003Cp>\u003Ca href=\"https:\u002F\u002Fbjsm.bmj.com\u002Fcontent\u002Fearly\u002F2023\u002F07\u002F06\u002Fbjsports-2023-106807.full\">链接至科学研究\u003C\u002Fa>\u003C\u002Fp>\u003Cp>\u003Cstrong>美国运动医学学会定位陈述：针对健康成人的肌肉功能、肥大和身体表现的阻力训练处方（2026）\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>作者：Currier等\u003C\u002Fp>\u003Cp>发表在《医学与科学杂志》。\u003C\u002Fp>\u003Cp>当前的科学定位声明，回顾了众多综述并总结了有效的力量训练、肌肉增长和训练量建议。\u003C\u002Fp>\u003Cp>\u003Ca href=\"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F41843416\u002F\">链接至科学出版物\u003C\u002Fa>\u003C\u002Fp>","\u003Cp>此博客依据科学对重重量低重复次数训练与轻重量高重复次数训练进行了比较。它解释了哪些因素对肌肉生长至关重要，肌肉衰竭的作用，以及为何将不同的训练方法结合起来可能是长期肌肉增长的特别有效的策略。\u003C\u002Fp>",{"name":223,"id":14},"培训",{"de":225,"en":226,"fr":227,"es":228,"pt":229,"it":230,"ar":231,"hi":232,"ur":233,"ru":234,"ja":235,"tr":236,"zh":216},"mehr-gewicht-oder-mehr-wiederholungen-was-bringt-mehr-muskelwachstum","more-weight-or-more-repetitions-what-leads-to-more-muscle-growth","plus-de-poids-ou-plus-de-repetitions-quest-ce-qui-favorise-la-croissance-musculaire","mas-peso-o-mas-repeticiones-que-aporta-mas-crecimiento-muscular","mais-peso-ou-mais-repeticoes-o-que-leva-a-mais-crescimento-muscular","piu-peso-o-piu-ripetizioni-cosa-porta-a-una-maggiore-crescita-muscolare","almzyd-mn-alozn-am-almzyd-mn-altkrarat-ma-althy-yody-al-zyad-nmo-alaadlat","athhaka-vajana-ya-athhaka-thaharava-kana-athhaka-masapasha-vathathha-lta-ha","zyad-ozn-ya-zyad-tkrarat-kon-zyad-aadlat-ky-nsho-o-nma-lata","bolse-vesa-ili-bolse-povtorenii-cto-privodit-k-bolsemu-rostu-mysc","重量を増やすか-回数を増やすか-筋肉の成長に役立つのはどちらですか","daha-fazla-agirlik-mi-yoksa-daha-fazla-tekrar-mi-daha-fazla-kas-buyumesi-icin-ne-gereklidir",{"timestamp":238,"day":239,"month":240,"year":241},"2026-11-13T12:59:35.000000Z","13","11","2026",{"mostPopular":243},[244,271,296,321,346,371,396,422,447,473,499,524,550,575,599],{"id":245,"slug":246,"title":247,"image":248,"picture":248,"thumbnail":249,"longDescription":94,"shortDescription":250,"views":251,"category":252,"slugs":253,"date":266},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>",2005,{"name":223,"id":14},{"tr":254,"de":255,"en":256,"fr":257,"es":258,"pt":259,"it":260,"ar":261,"hi":262,"ur":263,"ru":264,"ja":265,"zh":246},"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":267,"day":268,"month":269,"year":270},"2024-08-25T10:17:24.000000Z","25","8","2024",{"id":272,"slug":273,"title":273,"image":274,"picture":274,"thumbnail":275,"longDescription":94,"shortDescription":276,"views":277,"category":278,"slugs":279,"date":292},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>",1235,{"name":223,"id":14},{"en":280,"de":281,"tr":282,"fr":283,"es":284,"pt":285,"it":286,"ar":287,"hi":288,"ur":289,"ru":290,"ja":291,"zh":273},"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":293,"day":294,"month":295,"year":270},"2024-07-18T08:41:54.000000Z","18","7",{"id":297,"slug":298,"title":299,"image":300,"picture":300,"thumbnail":301,"longDescription":94,"shortDescription":302,"views":303,"category":304,"slugs":305,"date":318},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>",1219,{"name":223,"id":14},{"de":306,"en":307,"fr":308,"es":309,"pt":310,"it":311,"ar":312,"hi":313,"ur":314,"ru":315,"tr":316,"ja":317,"zh":298},"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":319,"day":240,"month":295,"year":320},"2025-07-11T08:41:57.000000Z","2025",{"id":322,"slug":323,"title":324,"image":325,"picture":325,"thumbnail":326,"longDescription":94,"shortDescription":327,"views":328,"category":329,"slugs":330,"date":343},386,"硬拉-力量-姿势和肌肉增长的王者锻炼","硬拉 – 力量、姿势和肌肉增长的王者锻炼","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F5780e25ea40590de39285d8c0f47c60176e2c412.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F5780e25ea40590de39285d8c0f47c60176e2c412.webp","\u003Cp>本博客全面概述了硬拉练习，解释了目标肌肉群、主要变式、常见错误和训练方法。是寻求构建最大力量、肌肉质量和功能性健身的运动员的理想选择。\u003C\u002Fp>",1087,{"name":223,"id":14},{"de":331,"en":332,"fr":333,"es":334,"pt":335,"it":336,"ar":337,"hi":338,"ur":339,"ru":340,"tr":341,"ja":342,"zh":323},"kreuzheben-die-konigsubung-fur-kraft-haltung-und-muskelaufbau","deadlift-the-king-of-exercises-for-strength-posture-and-muscle-building","souleve-de-terre-lexercice-roi-pour-la-force-la-posture-et-le-developpement-musculaire","peso-muerto-el-ejercicio-rey-para-la-fuerza-la-postura-y-el-desarrollo-muscular","levantamento-terra-o-exercicio-rei-para-forca-postura-e-crescimento-muscular","stacco-da-terra-lesercizio-regale-per-forza-postura-e-sviluppo-muscolare","alrfaa-almmyt-altmryn-almlky-llko-oalodaay-obnaaa-alaadlat","dadalfata-shakata-mathara-oura-masapasha-naramanae-ka-le-raja-ka-kasarata","y-lf-takt-andaz-aor-po-ky-taamyr-k-ly-shaan-orzsh","stanovaia-tiaga-korol-upraznenii-dlia-sily-osanki-i-narashhivaniia-mysc","deadlift-guc-durus-ve-kas-gelisimi-icin-kral-egzersiz","デッドリフト-力-姿勢-筋肉を鍛える王道の種目",{"timestamp":344,"day":345,"month":295,"year":320},"2025-07-04T06:55:03.000000Z","04",{"id":347,"slug":348,"title":349,"image":350,"picture":350,"thumbnail":351,"longDescription":94,"shortDescription":352,"views":353,"category":354,"slugs":355,"date":368},394,"引体向上-健身和徒手健身中的自身体重锻炼之王","引体向上：健身和徒手健身中的自身体重锻炼之王","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F72feaf3ea7651b53b6f38469576f3791f5789a45.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F72feaf3ea7651b53b6f38469576f3791f5789a45.webp","本文提供关于技术的实用技巧、常见的错误来源、初学者的进阶方法、引体向上的多种变式表格，以及适合每一级别的训练计划。它解释了为什么引体向上是健身和体操领域中最有价值的练习之一，以及如何掌握它们。",805,{"name":223,"id":14},{"de":356,"en":357,"fr":358,"es":359,"pt":360,"it":361,"ar":362,"hi":363,"ur":364,"ru":365,"tr":366,"ja":367,"zh":348},"pull-ups-der-konig-der-korpergewichtsubungen-im-fitness-und-calisthenics","pull-ups-the-king-of-bodyweight-exercises-in-fitness-and-calisthenics","pull-ups-le-roi-des-exercices-au-poids-du-corps-en-fitness-et-calisthenics","pull-ups-el-rey-de-los-ejercicios-de-peso-corporal-en-fitness-y-calistenia","pull-ups-o-rei-dos-exercicios-com-peso-corporal-no-fitness-e-calistenia","pull-ups-il-re-degli-esercizi-a-corpo-libero-nel-fitness-e-nel-calisthenics","tmaryn-alshb-mlk-tmaryn-ozn-algsm-fy-allyak-oalgmbaz","pal-apasa-fatanasa-oura-kalsathanakasa-ma-sharara-ka-vajana-ka-vayayama-ka-raja","pl-aps-fns-aor-kylstynks-my-gsmany-ozn-ky-orzsho-ka-badsha","podtiagivaniia-korol-upraznenii-s-sobstvennym-vesom-v-fitnese-i-kalistenike","pull-ups-fitness-ve-calisthenicsteki-vucut-agirligi-egzersizlerinin-krali","プルアップ-フィットネスとカリステニクスにおける自重エクササイズの王様",{"timestamp":369,"day":370,"month":269,"year":320},"2025-08-02T07:17:41.000000Z","02",{"id":372,"slug":373,"title":374,"image":375,"picture":375,"thumbnail":376,"longDescription":94,"shortDescription":377,"views":378,"category":379,"slugs":380,"date":393},401,"坐姿划船-健身房强壮背部的关键","坐姿划船 – 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cle-building-and-functional-strength","les-squats-lexercice-royal-pour-le-developpement-musculaire-et-la-force-fonctionnelle","sentadillas-el-ejercicio-real-para-el-desarrollo-muscular-y-la-fuerza-funcional","agachamentos-o-exercicio-real-para-ganho-muscular-e-forca-funcional","squat-lesercizio-regale-per-la-costruzione-muscolare-e-la-forza-funzionale","alskoat-altmryn-almlky-lbnaaa-alaadlat-oalko-alothyfy","sakavatasa-masapashaya-ka-vakasa-oura-karayatamaka-takata-ka-le-shaha-vayayama","askoas-po-ky-taamyr-aor-faaalyty-kot-k-ly-shay-orzsh","prisedaniia-korolevskoe-upraznenie-dlia-narashhivaniia-mysc-i-funkcionalnoi-sily","squatlar-kas-gelisimi-ve-fonksiyonel-guc-icin-kraliyet-egzersizi","スクワット-筋肉増強と機能的な力のための王者のエクササイズ",{"timestamp":547,"day":548,"month":549,"year":320},"2025-06-27T06:41:43.000000Z","27","6",{"id":551,"slug":552,"title":553,"image":554,"picture":554,"thumbnail":555,"longDescription":94,"shortDescription":556,"views":557,"category":558,"slugs":559,"date":572},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>",561,{"name":223,"id":14},{"de":560,"en":561,"fr":562,"es":563,"pt":564,"it":565,"ar":566,"hi":567,"ur":568,"ru":569,"tr":570,"ja":571,"zh":552},"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":573,"day":574,"month":240,"year":270},"2024-11-22T13:29:10.000000Z","22",{"id":576,"slug":577,"title":578,"image":579,"picture":579,"thumbnail":580,"longDescription":94,"shortDescription":581,"views":582,"category":583,"slugs":584,"date":597},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>",555,{"name":223,"id":14},{"de":585,"en":586,"fr":587,"es":588,"pt":589,"it":590,"ar":591,"hi":592,"ur":593,"ru":594,"tr":595,"ja":596,"zh":577},"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":598,"day":294,"month":295,"year":320},"2025-07-18T08:49:04.000000Z",{"id":600,"slug":601,"title":602,"image":603,"picture":603,"thumbnail":604,"longDescription":94,"shortDescription":605,"views":606,"category":607,"slugs":608,"date":621},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>",547,{"name":223,"id":14},{"de":609,"en":610,"fr":611,"es":612,"pt":613,"it":614,"ar":615,"hi":616,"ur":617,"ru":618,"tr":619,"ja":620,"zh":601},"der-effektive-leg-day-wissenschaftlich-fundierte-strateg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