{"id":437,"date":"2021-08-09T17:54:13","date_gmt":"2021-08-09T09:54:13","guid":{"rendered":"https:\/\/sportslife.tw\/?p=437"},"modified":"2021-12-17T12:36:55","modified_gmt":"2021-12-17T04:36:55","slug":"elderly-muscle-exercise","status":"publish","type":"post","link":"https:\/\/sportslife.tw\/elderly-muscle-exercise\/","title":{"rendered":"\u70ba\u4f55\u9ad8\u5e74\u9f61\u8005\u904b\u52d5\u6c92\u6548\u679c\u5462\uff1f!\u6700\u9069\u5408\u8001\u4eba\u7684\u7c21\u6613\u808c\u529b\u904b\u52d5"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_45_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"ez-toc-toggle-icon-1\"><label for=\"item-65f277c93d5b9\" 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has-medium-font-size\"><strong>\u6700\u56f0\u96e3\u7684\u90e8\u5206\u662f\u958b\u59cb\u3002<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%8A%8A%E8%82%8C%E5%8A%9B%E9%81%8B%E5%8B%95%E7%9A%84%E5%A5%BD%E8%99%95%E8%B7%9F%E7%94%9F%E6%B4%BB%E4%BD%9C%E8%81%AF%E7%B9%AB\"><\/span><strong>\u628a\u808c\u529b\u904b\u52d5\u7684\u597d\u8655\u8ddf\u751f\u6d3b\u4f5c\u806f\u7e6b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">\u6700\u96e3\u958b\u59cb\u808c\u529b\u904b\u52d5\u90fd\u662f\u4e0d\u77e5\u9053\u6211\u70ba\u4ec0\u9ebc\u505a?<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u6240\u4ee5\u53ef\u4ee5\u5617\u8a66\u5c07\u91cd\u91cf\u8a13\u7df4\u7684\u597d\u8655\u8207\u4ed6\u5011\u751f\u6d3b\u4e2d\u91cd\u8981\u7684\u4e8b\u60c5\u806f\u7e6b\u8d77\u4f86\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u4f8b\u5982:\u5c0d\u65bc\u559c\u6b61\u6253\u9ad8\u723e\u592b\u7403\u7684\u9577\u8005\uff0c\u8b93\u4ed6\u5011\u4e86\u89e3\u91cd\u91cf\u8a13\u7df4\u53ef\u4ee5\u6539\u5584\u5e73\u8861\u3001\u5354\u8abf\u548c\u9748\u6d3b\u6027\u7684\u597d\u8655\uff0c\u8b93\u4ed6\u53ef\u4ee5\u6253\u5f97\u66f4\u9060\u3001\u66f4\u9806\u3001\u66f4\u5b89\u5168\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9019\u80fd\u66f4\u597d\u6fc0\u767c\u4ed6\u5011\u53c3\u8207\u91cd\u91cf\u8a13\u7df4\u7684\u610f\u9858\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u5c0d\u65bc\u60a3\u6709\u8170\u75db\u3001<a href=\"https:\/\/www.hpa.gov.tw\/Pages\/List.aspx?nodeid=216\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.hpa.gov.tw\/Pages\/List.aspx?nodeid=216\">\u9aa8\u8cea\u758f\u9b06\u75c7<\/a>\u3001\u6216\u5176\u4ed6\u6162\u6027\u75be\u75c5\u7684\u8001\u5e74\u4eba\uff0c\u6211\u6703\u5efa\u8b70\u5354\u52a9\u4ed6\u5011\u4e86\u89e3\u808c\u529b\u904b\u52d5\u5982\u4f55\u6e1b\u8f15\u6216\u9810\u9632\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u7576\u8001\u5e74\u4eba\u80fd\u5920\u5617\u8a66\u5c07\u91cd\u91cf\u8a13\u7df4\u7684\u597d\u8655\u8207\u4ed6\u5011\u751f\u6d3b\u4e2d\u91cd\u8981\u7684\u4e8b\u60c5\u806f\u7e6b\u8d77\u4f86\u6642!\u5c31\u66f4\u5bb9\u6613\u53c3\u8207\u91cd\u91cf\u8a13\u7df4\u4e86!<\/p>\n\n\n\n<p class=\"has-vivid-red-color has-text-color has-medium-font-size\">\u4e00\u65e6\u4ed6\u5011\u958b\u59cb\u898f\u5f8b\u91cd\u91cf\u8a13\u7df4\u5f8c\uff0c\u5c31\u6703\u6162\u6162\u611f\u53d7\u5230\u91cd\u91cf\u8a13\u7df4\u5e36\u4f86\u7684\u8eab\u5fc3\u4e0a\u7684\u6539\u8b8a\u4e86!<\/p>\n\n\n\n<p class=\"has-medium-font-size\">  <em><strong>\u5ef6\u4f38\u95b1\u8b80: <a href=\"https:\/\/sportslife.tw\/sports-for-the-elderly\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/sportslife.tw\/sports-for-the-elderly\/\">\u8001\u5e74\u4eba\u5fc5\u50995\u5927\u904b\u52d5!\u9280\u9aee\u65cf\u904b\u52d5\u8a72\u6ce8\u610f\u4ec0\u9ebc\uff1f<\/a><\/strong><\/em><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%82%8C%E5%8A%9B%E9%81%8B%E5%8B%95%E6%98%AF%E5%B9%B4%E8%BC%95%E4%BA%BA%E5%9C%A8%E5%81%9A%E9%95%B7%E8%BC%A9%E5%B8%B8%E8%A6%8B%E6%9C%89%E8%BF%B7%E6%80%9D\"><\/span><strong>\u808c\u529b\u904b\u52d5\u662f\u5e74\u8f15\u4eba\u5728\u505a?\u9577\u8f29\u5e38\u898b\u6709\u8ff7\u601d!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">\u8a31\u591a\u8001\u5e74\u4eba\u6bcf\u7576\u60f3\u5230\u808c\u529b\u904b\u52d5\uff0c\u5927\u90e8\u5206\u90fd\u662f\u60f3\u5230\u808c\u8089\u767c\u9054\u7684\u5e74\u8f15\u4eba\u6216\u5065\u7f8e\u4eba\u58eb\uff0c\u5728\u5065\u8eab\u623f\u8209\u8457\u5f88\u91cd\u7684\u69d3\u9234\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u5176\u5be6\u5e74\u9f61\u8d8a\u5927\uff0c\u91cd\u91cf\u8a13\u7df4\u8d8a\u91cd\u8981!<\/p>\n\n\n\n<p class=\"has-text-align-center has-luminous-vivid-amber-background-color has-background has-medium-font-size\">\u6211\u6703\u5efa\u8b70\u8001\u5e74\u4eba\u525b\u958b\u59cb\u53ef\u4ee5<strong>\u6bcf\u9031\u53ea\u9032\u884c3\u6b2130\u5206\u9418\u7684\u808c\u529b\u904b\u52d5<\/strong>\uff0c\u6bcf\u9031\u8a13\u7df41\u500b\u534a\u5c0f\u6642\u7d55\u5927\u90e8\u5206\u4eba\u90fd\u80fd\u9054\u5230!<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"402\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5065\u8eab\u623f\u904b\u52d5-1.jpg\" alt=\"\u5065\u8eab\u623f\u808c\u529b\u904b\u52d5\" class=\"wp-image-444\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5065\u8eab\u623f\u904b\u52d5-1.jpg 600w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5065\u8eab\u623f\u904b\u52d5-1-300x201.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption><strong>\u808c\u529b\u904b\u52d5\u4e00\u5b9a\u8981\u53bb\u5065\u8eab\u623f\u55ce?<\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<p class=\"has-medium-font-size\">\u5176\u5be6\u808c\u529b\u904b\u52d5\u4e0d\u4e00\u5b9a\u8981\u5230\u5065\u8eab\u623f\u53bb\u62ff\u69d3\u9234\u3001\u555e\u9234\uff0c\u50cf\u662f\u5728\u5bb6\u7528\u5c31\u80fd\u505a\u808c\u529b\u904b\u52d5\u3002<strong>\u4f8b\u5982:\u4f7f\u7528\u5f48\u529b\u5e36\u3001\u7528\u6905\u5b50\u5750\u4e0b\u8d77\u7acb\u3001\u9760\u7246\u8e72<\/strong>\uff0c\u53ea\u8981\u505a\u5b8c\u8a13\u7df4\u7684\u90e8\u4f4d\u6709\u611f\u89ba\u75e0\u8139\u611f\u5c31\u53ef\u4ee5\u3002<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%AD%A3%E7%A2%BA%E7%9A%84%E9%81%8B%E5%8B%95%E6%A8%A1%E5%BC%8F\"><\/span><strong>\u6b63\u78ba\u7684\u904b\u52d5\u6a21\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">\u9069\u5408\u8001\u5e74\u4eba\u7684\u904b\u52d5\u5206\u70ba\u56db\u500b\u5b50\u985e\u5225\uff1a\u6709\u6c27\u904b\u52d5\u3001\u808c\u529b\u904b\u52d5\u3001\u5e73\u8861\u8a13\u7df4(\u6838\u5fc3\u8a13\u7df4)\u548c\u67d4\u8edf\u5ea6\u8a13\u7df4\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u6709\u6c27\u904b\u52d5\u52a0\u5f37\u7684\u6574\u9ad4\u9ad4\u80fd\u548c\u5fc3\u80ba\u8010\u529b\uff1b\u808c\u529b\u904b\u52d5\u6709\u52a9\u65bc\u5efa\u69cb\u808c\u8089\u548c\u9aa8\u9abc\uff1b<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u5e73\u8861\u8a13\u7df4(\u6838\u5fc3\u8a13\u7df4)\u53ef\u589e\u5f37\u8ca0\u8cac\u7dad\u6301\u5e73\u8861\u808c\u7fa4\uff0c\u67d4\u8edf\u5ea6\u8a13\u7df4\u80fd\u6e1b\u5c11\u808c\u8089\u50f5\u786c\u4e26\u589e\u52a0\u8eab\u9ad4\u9748\u6d3b\u5ea6\u3002<\/p>\n\n\n\n<p class=\"has-vivid-red-color has-text-color has-medium-font-size\">\u8981\u6709\u5168\u9762\u7684\u5065\u5eb7\u9019\u4e9b\u8a13\u7df4\u90fd\u5f88\u91cd\u8981\uff0c\u8df3\u904e\u4efb\u4f55\u4e00\u500b\u8a13\u7df4\u90fd\u6709\u53ef\u80fd\u6703\u4f7f\u5065\u5eb7\u6709\u6f0f\u6d1e\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\"> <em><strong>\u5ef6\u4f38\u95b1\u8b80: <a href=\"https:\/\/sportslife.tw\/core-training-for-the-elderly\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/sportslife.tw\/core-training-for-the-elderly\/\">\u9ad8\u9f61\u8005\u5fc5\u9700\u76845\u5927\u6838\u5fc3\u8a13\u7df4\uff0c\u5e6b\u4f60\u9060\u96e2\u8170\u9178\u80cc\u75db\u53ca\u9810\u9632\u8dcc\u5012<\/a><\/strong><\/em><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%80%81%E5%B9%B4%E4%BA%BA%E7%B0%A1%E6%98%93%E8%82%8C%E5%8A%9B%E9%81%8B%E5%8B%95\"><\/span><strong>\u8001\u5e74\u4eba\u7c21\u6613\u808c\u529b\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\"><em>\u5982\u679c\u4f60\u662f\u7b2c\u4e00\u6b21\u5b78\u7fd2\u5982\u4f55\u808c\u529b\u808c\u8089\uff0c\u90a3\u9ebc\u6162\u6162\u958b\u59cb\u5f88\u91cd\u8981\uff0c\u4ee5\u907f\u514d\u904e\u5ea6\u7528\u529b\u800c\u53d7\u50b7\u3002<\/em><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><em>\u5c0d\u5927\u90e8\u5206\u525b\u958b\u59cb\u505a\u808c\u529b\u904b\u52d5\u7684\u4e2d\u9ad8\u5e74\u9f61\u8005\uff0c\u6211\u6703\u512a\u5148\u5efa\u8b70\u8a13\u7df4\u4e0b\u534a\u8eab!<\/em><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><em>\u60f3\u8981\u4fdd\u6301\u6216\u63d0\u9ad8\u751f\u6d3b\u8cea\u91cf\u7684\u4eba\u6700\u57fa\u672c\u7684\u5c31\u662f\u8d70\u8def\uff0c\u800c\u4e14\u5e7e\u4e4e\u6240\u6709\u904b\u52d5\u90fd\u9700\u8981\u4e0b\u534a\u8eab\u808c\u529b\u3002<\/em><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><em>\u5982\u679c\u4f60\u60f3\u4fdd\u6301\u81ea\u5728\u5730\u8d70\u52d5\uff0c\u4f60\u5fc5\u9808\u8981\u6709\u4e00\u5b9a\u7684\u4e0b\u534a\u8eab\u7684\u808c\u529b<\/em><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9D%90%E4%B8%8B%E8%B5%B7%E7%AB%8B%E6%A4%85%E5%AD%90%E7%89%88%E7%9A%84%E6%B7%B1%E8%B9%B2\"><\/span><strong>\u5750\u4e0b\u8d77\u7acb(\u6905\u5b50\u7248\u7684\u6df1\u8e72)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"><em>\u300c\u5750\u300d\u662f\u65e5\u5e38\u751f\u6d3b\u5fc5\u5099\u7684\u52d5\u4f5c\uff0c\u5750\u4e0b\u8d77\u7acb\u5c31\u662f\u6240\u8b02\u7684\u6df1\u8e72\u3002\u4f86\u8a13\u7df4\u5927\u817f\u7684\u808c\u7fa4<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 1 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u627e\u4e00\u5f35\u6905\u5b50\u6162\u6162\u5750\u4e0b\u53bb\uff0c\u7136\u5f8c\u7ad9\u8d77\u4f86!<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u9023\u7e8c15~30\u4e0b<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT1.jpg\" alt=\"\u5750\u4e0b\u8d77\u7acb(\u6905\u5b50\u7248\u7684\u6df1\u8e72)\" class=\"wp-image-455\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT1.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT1-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong>\u7ad9\u5728\u6905\u5b50\u524d\u65b9<\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT2.jpg\" alt=\"\u5750\u4e0b\u8d77\u7acb(\u7c21\u6613\u7248\u7684\u6df1\u8e72)\" class=\"wp-image-456\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT2.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT2-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u6162\u6162\u5750\u4e0b\u53bb\uff0c\u7136\u5f8c\u7ad9\u8d77\u4f86! <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 2 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u624b\u6276\u6905\u5b50\u6216\u6276\u624b\uff0c\u6162\u6162\u5f80\u4e0b\u8e72\uff0c\u7136\u5f8c\u7ad9\u8d77\u4f86!<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u9023\u7e8c15~30\u4e0b<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT3.jpg\" alt=\"\u5750\u4e0b\u8d77\u7acb(\u7c21\u6613\u7248\u7684\u6df1\u8e72) LEVEL2\" class=\"wp-image-457\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT3.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT3-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u9810\u5099\u59ff\u52e2\u7ad9\u5728\u6905\u5b50\u5f8c\u65b9\u624b\u6276\u6905\u5b50\u6216\u6276\u624b <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT4.jpg\" alt=\"\u5750\u4e0b\u8d77\u7acb(\u7c21\u6613\u7248\u7684\u6df1\u8e72) LEVEL2\" class=\"wp-image-458\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT4.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT4-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u6162\u6162\u5f80\u4e0b\u8e72\uff0c\u7136\u5f8c\u7ad9\u8d77\u4f86!\u9023\u7e8c15~30\u4e0b <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 3 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u5f92\u624b\u6162\u6162\u5f80\u4e0b\u8e72\uff0c\u7136\u5f8c\u7ad9\u8d77\u4f86!\u9023\u7e8c15~30\u4e0b\u3002<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u82e5\u9084\u662f\u592a\u8f15\u9b06\u5c31\u53ef\u4ee5\u589e\u52a0\u4e00\u4e9b\u8ca0\u91cd<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT5.jpg\" alt=\"\u5750\u4e0b\u8d77\u7acb(\u7c21\u6613\u7248\u7684\u6df1\u8e72) LEVEL3\" class=\"wp-image-459\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT5.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT5-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT6.jpg\" alt=\"\u5750\u4e0b\u8d77\u7acb(\u7c21\u6613\u7248\u7684\u6df1\u8e72) LEVEL3\" class=\"wp-image-460\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT6.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/SQUAT6-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption> <strong>\u5f92\u624b\u6162\u6162\u5f80\u4e0b\u8e72\uff0c\u7136\u5f8c\u7ad9\u8d77\u4f86!\u9023\u7e8c15~30\u4e0b <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%A4%AA%E7%A9%BA%E6%A4%85\"><\/span>\u592a\u7a7a\u6905<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"><em>\u7528\u534a\u8e72\u7684\u52d5\u4f5c\u4f86\u8a13\u7df4\u5927\u817f\u7684\u808c\u529b\u8207\u808c\u8010\u529b<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 1 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u627e\u4e00\u9762\u7246\u58c1\uff0c\u80cc\u9760\u7246\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u5047\u88dd\u6709\u5f35\u6905\u5b50\u5750\u8457\uff0c\u819d\u84cb\u7dad\u6301120\u5ea6\uff0c\u4e0a\u534a\u8eab\u8ddf\u5927\u817f\u6210120\u5ea6\uff0c\u5c0f\u817f\u8ddf\u5927\u817f\u5927\u7d04\u5448120\u5ea6\u3002<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">(120\u5ea6\u53ea\u662f\u5927\u6982\u89d2\u5ea6\uff0c\u4e3b\u8981\u662f\u6bd490\u5ea6\u5927\u4e14\u4f60\u7684\u5927\u817f\u6709\u75b2\u7d2f\u5c31\u884c\u4e86!)<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69051.jpg\" alt=\"\u592a\u7a7a\u6905 \u9810\u5099\u59ff\u52e2\" class=\"wp-image-462\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69051.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69051-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u627e\u4e00\u9762\u7246\u58c1\uff0c\u80cc\u9760\u7246\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69052.jpg\" alt=\"\u592a\u7a7a\u6905 \u7c21\u6613\u7248\" class=\"wp-image-463\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69052.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69052-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption> <strong>\u5047\u88dd\u6709\u5f35\u6905\u5b50\u6162\u6162\u5f80\u4e0b\u8e72\uff0c\u819d\u84cb\u7dad\u6301120\u5ea6 <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 2 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u627e\u4e00\u9762\u7246\u58c1\uff0c\u80cc\u9760\u7246\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u5047\u88dd\u6709\u5f35\u6905\u5b50\u5750\u8457\uff0c\u8e72\u5f97\u66f4\u4f4e\uff0c<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u819d\u84cb\u7dad\u630190\u5ea6\uff0c\u4e0a\u534a\u8eab\u8ddf\u5927\u817f\u621090\u5ea6\uff0c\u5c0f\u817f\u8ddf\u5927\u817f\u4e5f\u8981\u76e1\u91cf\u544890\u5ea6\u3002<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69053.jpg\" alt=\"\u592a\u7a7a\u6905LEVEL2\" class=\"wp-image-464\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69053.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69053-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong>\u8e72\u5f97\u66f4\u4f4e\uff0c\u819d\u84cb\u7dad\u630190\u5ea6<\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 3 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u627e\u4e00\u9762\u7246\u58c1\uff0c\u80cc\u9760\u7246\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u5047\u88dd\u6709\u5f35\u6905\u5b50\u5750\u8457\uff0c\u8e72\u5f97\u53c8\u66f4\u4f4e\uff0c\u8b93\u819d\u84cb\u5c0f\u65bc90\u5ea6<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69054.jpg\" alt=\"\" class=\"wp-image-465\" width=\"473\" height=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69054.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u592a\u7a7a\u69054-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u8e72\u5f97\u53c8\u66f4\u4f4e\uff0c\u8b93\u819d\u84cb\u5c0f\u65bc90\u5ea6 <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BD%88%E5%8A%9B%E5%B8%B6T%E5%AD%97%E6%93%B4%E8%83%B8\"><\/span>\u5f48\u529b\u5e36T\u5b57(\u64f4\u80f8)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"><em>\u99dd\u80cc\u6216\u8170\u9178\u80cc\u75db\u4e5f\u662f\u8001\u5e74\u4eba\u4e2d\u5e38\u898b\u72c0\u6cc1\uff0c\u800c\u4ee5\u4e0b\u808c\u529b\u904b\u52d5\u5c31\u5f88\u9069\u5408\u4f60\uff0c\u5f48\u529b\u5e36T\u5b57\u4e3b\u8981\u662f\u8a13\u7df4\u80cc\u90e8\u808c\u7fa4\uff0c\u53ef\u4ee5\u6539\u5584\u99dd\u80cc\u6216\u80a9\u9838\u75e0\u75db!<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 1 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u9078\u64c7\u9069\u7576\u5f37\u5ea6\u5f48\u529b\u5e36\u5e73\u653e\uff0c\u96d9\u624b\u8207\u80a9\u540c\u5bec\u638c\u5fc3\u671d\u4e0a\u6293\u7dca\u5f48\u529b\u5e36\uff0c\u5f80\u5916\u62c9\u958b\u3002<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u6253\u958b\u5230\u96d9\u624b\u5230\u8eab\u9ad4\u5169\u5074\u505c\u4f4f\u3002\u7dad\u630120~45\u79d2\u3002\u6ce8\u610f\u904e\u7a0b\u4e2d\u4fdd\u6301\u547c\u5438\u4e0d\u618b\u6c23!<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"473\" height=\"631\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b571.jpg\" alt=\"\u5f48\u529b\u5e36T\u5b57 \u9810\u5099\u52d5\u4f5c\" class=\"wp-image-469\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b571.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b571-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong>\u9810\u5099\u52d5\u4f5c\u96d9\u624b\u8207\u80a9\u540c\u5bec\u638c\u5fc3\u671d\u4e0a\u6293\u7dca\u5f48\u529b\u5e36 <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"473\" height=\"631\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b572.jpg\" alt=\"\u5f48\u529b\u5e36T\u5b57\" class=\"wp-image-470\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b572.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b572-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u5f80\u5916\u62c9\u958b\u3002\u6253\u958b\u5230\u96d9\u624b\u5230\u8eab\u9ad4\u5169\u5074\u505c\u4f4f\u3002\u7dad\u630120~45\u79d2 <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"473\" height=\"631\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b574.jpg\" alt=\"\u5f48\u529b\u5e36T\u5b57\" class=\"wp-image-472\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b574.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b574-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u6ce8\u610f\u904e\u7a0b\u4e2d\u4fdd\u6301\u547c\u5438\u4e0d\u618b\u6c23! <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 2 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u5f48\u529b\u5e36\u5e73\u653e\uff0c\u96d9\u624b\u6bd4\u80a9\u7a84\u4e00\u500b\u62f3\u982d\u589e\u52a0\u5f37\u5ea6\uff0c\u5f80\u5916\u62c9\u958b\uff0c\u6253\u958b\u5230\u96d9\u624b\u5230\u8eab\u9ad4\u5169\u5074\u505c\u4f4f\u3002<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u7dad\u630120~45\u79d2\u3002\u6ce8\u610f\u904e\u7a0b\u4e2d\u4fdd\u6301\u547c\u5438\u4e0d\u618b\u6c23!<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"473\" height=\"631\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b573.jpg\" alt=\"\u5f48\u529b\u5e36T\u5b57 LEVEL2\" class=\"wp-image-471\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b573.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b573-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u96d9\u624b\u6bd4\u4e0a\u500b\u5f37\u5ea6\u518d\u7a84\u4e00\u500b\u62f3\u982d\u4f86\u589e\u52a0\u5f37\u5ea6 <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b572.jpg\" alt=\"\u5f48\u529b\u5e36T\u5b57 LEVEL2\" class=\"wp-image-470\" width=\"473\" height=\"631\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b572.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5f48\u529b\u5e36T\u5b572-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u5f80\u5916\u62c9\u958b\uff0c\u6253\u958b\u5230\u96d9\u624b\u5230\u8eab\u9ad4\u5169\u5074\u505c\u4f4f\u3002\u7dad\u630120~45\u79d2\u3002<\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 3 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u5f48\u529b\u5e36\u5e73\u653e\uff0c\u96d9\u624b\u6bd4\u80a9\u7a84\u4e00\u500b\u62f3\u982d\uff0c\u5f80\u5916\u62c9\u958b\uff0c\u6253\u958b\u5230\u96d9\u624b\u5230\u8eab\u9ad4\u5169\u5074\u505c\u4f4f\u3002\u7dad\u63012~4\u79d2\u3002<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u7136\u5f8c\u6162\u6162\u6536\u56de\u5230\u80a9\u8180\u524d\u65b9\uff0c\u91cd\u890710~20\u4e0b\u3002 \u6ce8\u610f\u904e\u7a0b\u4e2d\u4fdd\u6301\u547c\u5438\u4e0d\u618b\u6c23!<\/p>\n\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9D%90%E5%A7%BF%E6%8D%B2%E8%85%B9\"><\/span>\u5750\u59ff\u6372\u8179<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"><em>\u5750\u59ff\u6372\u8179\u4e3b\u8981\u662f\u52a0\u5f37\u6211\u5011\u8179\u90e8\u7684\u808c\u7fa4<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 1 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u5750\u5728\u6905\u5b50\uff0c\u80cc\u9760\u6905\u5b50\uff0c\u96d9\u624b\u6276\u6905\u5b50\u908a\u7de3\uff0c\u96d9\u8173\u8173\u5c16\u8e29\u5730<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u55ae\u8173\u4ea4\u66ff\u62ac\u8d77\u5f80\u809a\u5b50\u9760\u8fd1\uff0c\u9023\u7e8c10~15\u4e0b\u3002<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"473\" height=\"631\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81791.jpg\" alt=\"\u5750\u59ff\u6372\u8179\u9810\u5099\u52d5\u4f5c\" class=\"wp-image-474\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81791.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81791-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong>\u9810\u5099\u59ff\u52e2\u80cc\u9760\u6905\u5b50\uff0c\u96d9\u8173\u8173\u5c16\u9ede\u5730<\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"473\" height=\"631\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81792-1.jpg\" alt=\"\u5750\u59ff\u6372\u8179 \u7c21\u6613\u7248\" class=\"wp-image-476\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81792-1.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81792-1-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u55ae\u8173\u4ea4\u66ff\u62ac\u8d77\u5f80\u809a\u5b50\u9760\u8fd1\uff0c\u9023\u7e8c10~15\u4e0b\u3002 <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 2 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u5750\u5728\u6905\u5b50\uff0c\u80cc\u9760\u6905\u5b50\uff0c\u96d9\u624b\u6276\u6905\u5b50\u908a\u7de3\uff0c\u96d9\u8173\u4fdd\u6301\u61f8\u7a7a\u589e\u52a0\u5f37\u5ea6<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u55ae\u8173\u4ea4\u66ff\u62ac\u8d77\u5f80\u809a\u5b50\u9760\u8fd1\uff0c\u9023\u7e8c10~15\u4e0b\u3002<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"473\" height=\"631\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81793.jpg\" alt=\"\u5750\u59ff\u6372\u8179 level 2 \u9810\u5099\u52d5\u4f5c\" class=\"wp-image-477\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81793.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81793-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u96d9\u8173\u4fdd\u6301\u61f8\u7a7a\u589e\u52a0\u5f37\u5ea6 <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"473\" height=\"631\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81794.jpg\" alt=\"\u5750\u59ff\u6372\u8179 level 2 \" class=\"wp-image-480\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81794.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81794-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u55ae\u8173\u4ea4\u66ff\u62ac\u8d77\u5f80\u809a\u5b50\u9760\u8fd1\uff0c\u9023\u7e8c10~15\u4e0b\u3002 <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>level 3 <\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u5750\u5728\u6905\u5b50\uff0c\u80cc\u9760\u6905\u5b50\uff0c\u96d9\u624b\u6276\u6905\u5b50\u908a\u7de3<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u96d9\u8173\u8173\u4fdd\u6301\u61f8\u7a7a\u589e\u52a0\u5f37\u5ea6\uff0c\u96d9\u8173\u540c\u6642\u62ac\u8d77\u5f80\u809a\u5b50\u9760\u8fd1\uff0c\u9023\u7e8c10~15\u4e0b\u3002<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"473\" height=\"631\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81795.jpg\" alt=\"\u5750\u59ff\u6372\u8179 level3\" class=\"wp-image-482\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81795.jpg 473w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u5750\u59ff\u6372\u81795-225x300.jpg 225w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><figcaption><strong> \u96d9\u8173\u540c\u6642\u62ac\u8d77\u5f80\u809a\u5b50\u9760\u8fd1\uff0c\u9023\u7e8c10~15\u4e0b\u3002 <\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AA%9E\"><\/span>\u7d50\u8a9e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">\u7576\u7136\u898f\u5f8b\u904b\u52d5\u5f8c\uff0c\u904b\u52d5\u5f37\u5ea6\u5c31\u9700\u8981\u53bb\u505a\u52a0\u5f37\u3002\u9019\u6642\u53ef\u4ee5\u5c0b\u627e\u5c08\u696d\u4eba\u54e1\u5e6b\u5fd9!\u7576\u8001\u5e74\u4eba\u4e86\u89e3\u808c\u8089\u529b\u91cf\u5c0d\u4ed6\u5011\u65e5\u5e38\u751f\u6d3b\u7684\u5f71\u97ff\u6642\uff0c\u5354\u52a9\u4ed6\u5011\u60f3\u50cf\u4e26\u660e\u767d\u904b\u52d5\u5f8c\u5c0d\u751f\u6d3b\u5e36\u4f86\u7684\u597d\u8655\uff0c\u7136\u5f8c\u958b\u59cb\u904b\u52d5\u3002\u4e00\u65e6\u4ed6\u5011\u958b\u59cb\u898f\u5f8b\u9032\u884c\u808c\u529b\u904b\u52d5\uff0c\u4ed6\u5011\u5f88\u5feb\u5c31\u6703\u611f\u53d7\u5230\u76ca\u8655\u3002\u5927\u591a\u6578\u6642\u5019\uff0c\u6700\u56f0\u96e3\u7684\u90e8\u5206\u4e0d\u662f\u4fdd\u6301\u8a13\u7df4\u800c\u662f\u958b\u59cb\u3002<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"630\" height=\"420\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u8001\u4ebaHAPPY-1.jpg\" alt=\"\u8001\u4ebaHAPPY LIFE\" class=\"wp-image-451\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u8001\u4ebaHAPPY-1.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2021\/08\/\u8001\u4ebaHAPPY-1-300x200.jpg 300w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center has-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>\u5feb\u9ede\u5206\u4eab\u7d66\u4f60\u5468\u570d\u9700\u8981\u7684\u4eba!<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-medium-font-size\">  <em><strong>\u5ef6\u4f38\u95b1\u8b80<\/strong><\/em><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><em><strong><a href=\"https:\/\/sportslife.tw\/sports-for-the-elderly\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/sportslife.tw\/sports-for-the-elderly\/\">\u8001\u5e74\u4eba\u5fc5\u50995\u5927\u904b\u52d5!\u9280\u9aee\u65cf\u904b\u52d5\u8a72\u6ce8\u610f\u4ec0\u9ebc\uff1f<\/a><\/strong><\/em> <\/p>\n\n\n\n<p class=\"has-medium-font-size\"><em><strong><a href=\"https:\/\/sportslife.tw\/core-training-for-the-elderly\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/sportslife.tw\/core-training-for-the-elderly\/\">\u9ad8\u9f61\u8005\u5fc5\u9700\u76845\u5927\u6838\u5fc3\u8a13\u7df4\uff0c\u5e6b\u4f60\u9060\u96e2\u8170\u9178\u80cc\u75db\u53ca\u9810\u9632\u8dcc\u5012<\/a><\/strong><\/em> <\/p>\n<!--CusAds0-->\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>\u70ba\u4f55\u9ad8\u5e74\u9f61\u8005\u904b\u52d5\u6703\u6c92\u6548\u679c\u5462? \u591a\u6578\u8001\u5e74\u4eba\u7684\u904b\u52d5\u90fd\u662f\u300c\u6563\u6b65\u300d\u800c\u5df2!\u4f46\u9019\u904b\u52d5\u65e2\u4e0d\u5920\u5598\u3001\u808c\u8089\u4e5f\u4e0d\u6703\u75e0!\u5f37\u5ea6\u4e0d\u5920\u7576\u7136\u6703 &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/sportslife.tw\/elderly-muscle-exercise\/\"> <span class=\"screen-reader-text\">\u70ba\u4f55\u9ad8\u5e74\u9f61\u8005\u904b\u52d5\u6c92\u6548\u679c\u5462\uff1f!\u6700\u9069\u5408\u8001\u4eba\u7684\u7c21\u6613\u808c\u529b\u904b\u52d5<\/span> \u95b1\u8b80\u5168\u6587 &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":440,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"no","_mi_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[4,6],"tags":[11,10,12],"aioseo_notices":[],"modified_by":"\u68d2\u68d2","_links":{"self":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts\/437"}],"collection":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/comments?post=437"}],"version-history":[{"count":1,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts\/437\/revisions"}],"predecessor-version":[{"id":860,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts\/437\/revisions\/860"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/media\/440"}],"wp:attachment":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/media?parent=437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/categories?post=437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/tags?post=437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}