{"id":966,"date":"2022-04-11T21:37:40","date_gmt":"2022-04-11T13:37:40","guid":{"rendered":"https:\/\/sportslife.tw\/?p=966"},"modified":"2023-02-27T23:50:56","modified_gmt":"2023-02-27T15:50:56","slug":"muscle-soreness-after-exercise","status":"publish","type":"post","link":"https:\/\/sportslife.tw\/muscle-soreness-after-exercise\/","title":{"rendered":"\u5225\u5bb3\u6015\u808c\u8089\u75e0\u75db\uff01\u904b\u52d5\u5f8c\u808c\u8089\u75e0\u75db\u600e\u9ebc\u8fa6?\u808c\u8089\u75e0\u75db\u8ddf\u904b\u52d5\u50b7\u5bb3\u5982\u4f55\u5340\u5206?"},"content":{"rendered":"\n<p 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href=\"https:\/\/sportslife.tw\/muscle-soreness-after-exercise\/#%E8%82%8C%E8%82%89%E9%9F%8C%E5%B8%B6%E6%8B%89%E5%82%B7%E8%B7%9F%E5%BB%B6%E9%81%B2%E6%80%A7%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%E5%A6%82%E4%BD%95%E5%8D%80%E5%88%86%E5%82%BB%E5%82%BB%E5%88%86%E4%B8%8D%E6%B8%85%E6%A5%9A\" title=\"\u808c\u8089\u97cc\u5e36\u62c9\u50b7\u8ddf\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u5982\u4f55\u5340\u5206?\u50bb\u50bb\u5206\u4e0d\u6e05\u695a\">\u808c\u8089\u97cc\u5e36\u62c9\u50b7\u8ddf\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u5982\u4f55\u5340\u5206?\u50bb\u50bb\u5206\u4e0d\u6e05\u695a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sportslife.tw\/muscle-soreness-after-exercise\/#7_%E6%8B%9B%E9%A0%90%E9%98%B2%E6%88%96%E7%B7%A9%E8%A7%A3%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B\" title=\"7 \u62db\u9810\u9632\u6216\u7de9\u89e3\u808c\u8089\u9178\u75db&nbsp;\">7 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id=\"%E4%BB%80%E9%BA%BC%E6%98%AF%E9%81%B2%E7%99%BC%E6%80%A7%E8%82%8C%E8%82%89%E7%97%A0%E7%97%9B\"><\/span><strong>\u4ec0\u9ebc\u662f\u9072\u767c\u6027\u808c\u8089\u75e0\u75db?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E9%81%B2%E7%99%BC%E6%80%A7%E8%82%8C%E8%82%89%E7%97%9B\">\u5ef6\u9072\u6027\u808c\u8089\u75e0\u75db\uff08DOMS\uff09<\/a>\u662f\u4e00\u7a2e\u904b\u52d5\u4e4b\u5f8c24\u201372\u5c0f\u6642\u51fa\u73fe\u7684\u808c\u8089\u75e0\u75db\u6216\u4e0d\u8212\u9069\u3002\u901a\u5e38\u6703\u6301\u7e8c\u5169\u81f3\u4e09\u65e5\u3002\u9019\u985e\u578b\u7684\u808c\u8089\u9178\u75db\u662f\u7531\u65bc\u808c\u8089\u7e96\u7dad\u6216\u7d50\u7de0\u7d44\u7e54\u7d50\u69cb\u6027\u7684\u50b7\u5bb3\uff0c\u800c\u5c0e\u81f4\u53d7\u50b7\u7684\u808c\u8089\u767c\u708e\u548c\u6d6e\u816b\uff0c\u523a\u6fc0\u75db\u89ba\u795e\u7d93\u672b\u7a0d\uff0c\u7522\u751f\u808c\u8089\u9178\u75db\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u8f03\u5c11\u4f7f\u7528\u8a13\u7df4\u7684\u808c\u8089\u3001\u7a81\u7136\u6025\u907d\u589e\u52a0\u904b\u52d5\u91cf\u8207\u5f37\u5ea6\u3001\u9032\u884c\u5927\u91cf\u7684\u96e2\u5fc3\u6536\u7e2e\u904b\u52d5\u800c\u9020\u6210\u808c\u8089\u7e96\u7dad\u7684\u640d\u50b7\uff0c\u662f\u5f15\u8d77\u9072\u767c\u6027\u808c\u8089\u75e0\u75db\u7684\u4e3b\u8981\u539f\u56e0\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9072\u767c\u6027\u808c\u8089\u75e0\u75db\u767c\u751f\u4e86\u8868\u660e\u4f60\u6b63\u5728\u8b8a\u5f97\u66f4\u5f37\u58ef\uff0c\u7121\u9700\u64d4\u5fc3\u3002\u5728\u904b\u52d5\u904e\u7a0b\u4e2d\uff0c\u4f60\u6703\u7d66\u4f60\u7684\u808c\u8089\u65bd\u52a0\u58d3\u529b\uff0c\u4e26\u4e14\u7e96\u7dad\u958b\u59cb\u5206\u89e3\u3002\u96a8\u8457\u7e96\u7dad\u81ea\u6211\u4fee\u5fa9\uff0c\u5b83\u5011\u8b8a\u5f97\u6bd4\u4ee5\u524d\u66f4\u5927\u66f4\u5f37\u3002\u9019\u610f\u5473\u8457\u4f60\u7684\u808c\u8089\u5c07\u5728\u4e0b\u6b21\u904b\u52d5\u6642\u66f4\u597d\u5730\u61c9\u5c0d\u58d3\u529b\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u904b\u52d5\u904e\u5f8c\u808c\u8089\u75e0\u75db.jpg\" alt=\"\u904b\u52d5\u904e\u5f8c\u7684\u9072\u767c\u6027\u75e0\u75db\" class=\"wp-image-982\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u904b\u52d5\u904e\u5f8c\u808c\u8089\u75e0\u75db.jpg 640w, https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u904b\u52d5\u904e\u5f8c\u808c\u8089\u75e0\u75db-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BB%80%E9%BA%BC%E6%98%AF%E8%82%8C%E8%82%89%E9%9F%8C%E5%B8%B6%E6%8B%89%E5%82%B7\"><\/span><strong>\u4ec0\u9ebc\u662f\u808c\u8089\u97cc\u5e36\u62c9\u50b7?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">\u808c\u8089\u9178\u75db\u662f\u6b63\u5e38\u7684\u3002\u4ed6\u5011\u6703\u91cd\u65b0\u8b8a\u5f97\u66f4\u5f37\u58ef\uff0c\u4e26\u4e14\u80fd\u5920\u4ee5\u66f4\u9ad8\u7684\u5f37\u5ea6\u5de5\u4f5c\u66f4\u9577\u7684\u6642\u9593\u3002\u4f46\u82e5\u51fa\u73fe\u808c\u8089\u97cc\u5e36\u62c9\u50b7\uff0c\u4e00\u65e6\u51fa\u73fe\u5c31\u5fc5\u9808\u6293\u7dca\u6642\u9593\u53bb\u91ab\u9662\u770b\u91ab\u751f\u3002\u9760\u8fd1\u95dc\u7bc0\u7684\u75bc\u75db\u53ef\u80fd\u662f\u66f4\u56b4\u91cd\u50b7\u5bb3\u7684\u4fe1\u865f\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u95dc\u7bc0\u53d7\u50b7.jpg\" alt=\"\u808c\u8089\u97cc\u5e36\u95dc\u7bc0\u53d7\u50b7\" class=\"wp-image-973\" width=\"630\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u95dc\u7bc0\u53d7\u50b7.jpg 640w, https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u95dc\u7bc0\u53d7\u50b7-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%82%8C%E8%82%89%E9%9F%8C%E5%B8%B6%E6%8B%89%E5%82%B7%E8%B7%9F%E5%BB%B6%E9%81%B2%E6%80%A7%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%E5%A6%82%E4%BD%95%E5%8D%80%E5%88%86%E5%82%BB%E5%82%BB%E5%88%86%E4%B8%8D%E6%B8%85%E6%A5%9A\"><\/span><strong>\u808c\u8089\u97cc\u5e36\u62c9\u50b7\u8ddf\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u5982\u4f55\u5340\u5206?\u50bb\u50bb\u5206\u4e0d\u6e05\u695a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u662f\u9593\u65b7\u7684\u75bc\u75db\uff0c\u53ea\u6709\u808c\u8089\u6709\u5728\u505a\u4e8b\u7684\u6642\u5019\uff08\u884c\u8d70\u3001\u904b\u52d5\u7b49)\u3002\u5c31\u662f\u6709\u5728\u52d5\u7684\u6642\u5019\u624d\u6703\u75db\uff0c\u4e0d\u52d5\u7684\u6642\u5019\u4e0d\u6703\u611f\u89ba\u5230\u75db\uff1b\u800c\u808c\u8089\u7684\u97cc\u5e36\u62c9\u50b7\u537b\u662f\u7121\u6642\u7121\u523b\u90fd\u5728\u75bc\u75db\uff0c\u5c31\u662f\u4e0d\u7ba1\u52d5\u9084\u662f\u4e0d\u52d5\u90fd\u6703\u611f\u89ba\u5230\u75bc\u75db\u611f\uff0c\u800c\u4e14\u75bc\u75db\u4e5f\u66f4\u5287\u70c8\u6301\u7e8c\u6642\u9593\u66f4\u4e45\u3002<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color\" style=\"font-size:25px\"><strong>\u52d5\u7684\u6642\u5019\u624d\u6703\u75db\u5c31\u662f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff1b\u52d5\u6216\u662f\u4e0d\u52d5\u90fd\u6703\u611f\u89ba\u5230\u75db\u5c31\u662f\u808c\u8089\u97cc\u5e36\u62c9\u50b7<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E6%8B%9B%E9%A0%90%E9%98%B2%E6%88%96%E7%B7%A9%E8%A7%A3%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B\"><\/span><strong>7 \u62db\u9810\u9632\u6216\u7de9\u89e3\u808c\u8089\u9178\u75db&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\"><strong><em>\u4e0d\u5e78\u7684\u662f\uff0c\u4f60\u7121\u6cd5\u907f\u514d\u808c\u8089\u9178\u75db\u3002\u4e5f\u6c92\u6709\u4efb\u4f55\u77ac\u9593\u6062\u5fa9\u7684\u65b9\u6cd5\uff0c\u9019\u662f\u8b8a\u5f97\u66f4\u5f37\u58ef\u3001\u66f4\u5065\u5eb7\u7684\u4e00\u90e8\u5206\u3002\u4f60\u53ef\u4ee5\u505a\u4e00\u4e9b\u4e8b\u60c5\u4f86\u5e6b\u52a9\u6e1b\u8f15\u75bc\u75db\u3002\u4f46\u4f60\u53ef\u4ee5\u4f7f\u7528\u4ee5\u4e0b7\u62db\u4f86\u9810\u9632\u6216\u7de9\u89e3\u9178\u75db\u4e26\u63d0\u9ad8\u6062\u5fa9\u3002<\/em><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E9%81%8B%E5%8B%95%E6%9C%9F%E9%96%93%E5%92%8C%E9%81%8B%E5%8B%95%E5%BE%8C%EF%BC%9A%E8%A3%9C%E5%85%85%E6%B0%B4%E5%88%86\"><\/span><strong>1. \u904b\u52d5\u671f\u9593\u548c\u904b\u52d5\u5f8c\uff1a\u88dc\u5145\u6c34\u5206<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\">\u9019\u807d\u8d77\u4f86\u5f88\u7c21\u55ae\uff0c\u4f46\u4fdd\u6301\u6c34\u5206\u662f\u808c\u8089\u6062\u5fa9\u7684\u4e00\u500b\u91cd\u8981\u65b9\u9762\u3002\u8840\u6db2\u7684\u6210\u5206\uff0c\u6b63\u5e38\u8981\u542b\u670940%\u7684\u6c34\uff0c\u624d\u80fd\u7dad\u6301\u8840\u6db2\u6b63\u5e38\u7684\u6d41\u901f\uff0c\u4ee5\u63d0\u4f9b\u5668\u5b98\u8207\u7d44\u7e54\u6240\u9700\u7684\u990a\u5206\u3002\u5f9e\u800c\u7de9\u89e3\u708e\u75c7\u3001\u6c96\u6d17\u6389\u5ee2\u7269\u4e26\u70ba\u808c\u8089\u63d0\u4f9b\u71df\u990a\u3002&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E9%81%8B%E5%8B%95%E5%BE%8C%E7%AB%8B%E5%8D%B3%E4%BD%BF%E7%94%A8%E6%B3%A1%E6%B2%AB%E8%BB%B8%E3%80%81%E6%BB%BE%E7%AD%92%E3%80%81%E6%8C%89%E6%91%A9%E7%90%83%E6%88%96%E6%8C%89%E6%91%A9%E6%A7%8D%EF%BC%88%E8%87%AA%E6%88%91%E8%82%8C%E7%AD%8B%E8%86%9C%E6%94%BE%E9%AC%86%EF%BC%89\"><\/span><strong>2. \u904b\u52d5\u5f8c\u7acb\u5373\u4f7f\u7528\u6ce1\u6cab\u8ef8\u3001\u6efe\u7b52\u3001\u6309\u6469\u7403\u6216\u6309\u6469\u69cd\uff08\u81ea\u6211\u808c\u7b4b\u819c\u653e\u9b06\uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\">\u81ea\u6211\u808c\u7b4b\u819c\u653e\u9b06 (SMR) \u662f\u4e00\u7a2e\u7528\u65bc\u91cb\u653e\u808c\u8089\u548c\u7d50\u7de0\u7d44\u7e54\u5f35\u529b\u7684\u6280\u8853\uff08\u6ce1\u6cab\u6efe\u7b52\u3001\u6309\u6469\u7403\u548c\u6309\u6469\u69cd\u662f\u5e38\u898b\u7684 SMR \u5de5\u5177\uff09\uff0c\u6703\u66ff\u7d50\u7de0\u7d44\u7e54\u8207\u808c\u8089\u5e36\u4f86\u58d3\u529b\uff0c\u9019\u4e9b\u4e0d\u540c\u5c64\u6b21\u7684\u58d3\u529b\uff0c\u6539\u8b8a\u4e86\u7b4b\u819c\u88e1\u9762\u7684\u6db2\u9ad4\u5206\u5e03\uff0c\u589e\u9032\u6dcb\u5df4\u8207\u4ee3\u8b1d\u7269\u8cea\u7684\u4ea4\u63db\uff0c\u56e0\u800c\u6539\u8b8a\u808c\u7b4b\u819c\u5167\u5f35\u529b\u7dca\u7e43\u7684\u72c0\u6cc1\uff0c\u589e\u52a0\u808c\u8089\u3001\u7b4b\u819c\u7684\u5c40\u90e8\u8840\u6d41\u548c\u5f48\u6027\u3002\u6240\u4ee5\uff0c\u81ea\u6211\u7b4b\u819c\u653e\u9b06\u662f\u7a2e\u9760\u8457\u7a69\u5b9a\u3001\u7de9\u6162\u7684\u58d3\u529b\uff0c\u6e1b\u5c11\u7b4b\u819c\u8b8a\u50f5\u786c\u7684\u65b9\u5f0f\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><em><a href=\"https:\/\/sportslife.tw\/how-to-choose-fascia-gun-roller-massage-ball\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/sportslife.tw\/how-to-choose-fascia-gun-roller-massage-ball\/\">\u5ef6\u4f38\u95b1\u8b80:\u61f6\u4eba\u5305\u6559\u4f60\u5982\u4f55\u9078\u64c7\u9069\u5408\u7684\u7b4b\u819c\u653e\u9b06\u795e\u5668\u600e\u9ebc\u9078?(\u7b4b\u819c\u69cd\u3001\u6efe\u7b52\u3001\u6309\u6469\u7403)<\/a><\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u7b4b\u819c\u653e\u9b06-1.jpg\" alt=\"\u6309\u6469\u7403\u81ea\u6211\u808c\u7b4b\u819c\u653e\u9b06\" class=\"wp-image-979\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u7b4b\u819c\u653e\u9b06-1.jpg 640w, https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u7b4b\u819c\u653e\u9b06-1-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%8A%87%E7%83%88%E9%81%8B%E5%8B%95%E5%BE%8C%E5%8D%8A%E5%B0%8F%E6%99%82%E5%85%A7%E9%80%B2%E9%A3%9F\"><\/span><strong>3. \u5287\u70c8\u904b\u52d5\u5f8c\u534a\u5c0f\u6642\u5167\u9032\u98df<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\">\u904b\u52d5\u904e\u5f8c\u4f60\u7684\u8eab\u9ad4\u3001\u808c\u8089\u9700\u8981\u71df\u990a\u4fee\u5fa9\uff0c\u9069\u7576\u71df\u990a\u53ef\u4ee5\u52a0\u5feb\u6062\u5fa9\u904e\u7a0b\u3002\u9664\u4e86\u6b63\u9910\u4e4b\u5916\uff0c\u86cb\u767d\u7c89\u4e5f\u662f\u4e00\u7a2e\u5f88\u597d\u7684\u71df\u990a\u88dc\u5145\u54c1!<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u6839\u64da2017 \u5e74\u767c\u8868\u5728\u300a\u570b\u969b\u793e\u6703\u96dc\u8a8c\u300b\u4e0a\u7684\u4e00\u4efd\u95dc\u65bc\u71df\u990a\u6642\u9593\u7684\u7acb\u5834\u6587\u4ef6\uff0c\u86cb\u767d\u8cea\u5c0d\u65bc\u91cd\u5efa\u808c\u8089\u6240\u9700\u7684\u6c28\u57fa\u9178\u5f88\u91cd\u8981\uff0c\u800c\u78b3\u6c34\u5316\u5408\u7269\u5728\u88dc\u5145\u904b\u52d5\u671f\u9593\u6d88\u8017\u7684\u808c\u8089\u71c3\u6599\u65b9\u9762\u767c\u63ee\u8457\u91cd\u8981\u4f5c\u7528 \u904b\u52d5\u71df\u990a\u5b78\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/sportslife.tw\/recommended-whey-protein\/\" target=\"_blank\" rel=\"noopener\"><strong><em>\u5ef6\u4f38\u95b1\u8b80:\u5168\u9762\u89e3\u6790\u4e73\u6e05\u86cb\u767d\u7c89\uff1a\u6311\u9078\u6700\u9069\u5408\u4f60\u7684\u5b8c\u7f8e\u86cb\u767d\u8cea<\/em><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4%E9%81%8B%E5%8B%95%E5%BE%8C%EF%BC%9A%E4%BC%91%E6%81%AF%E3%80%81%E7%9D%A1%E8%A6%BA\"><\/span><strong>4.\u904b\u52d5\u5f8c\uff1a\u4f11\u606f\u3001\u7761\u89ba<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\">\u7761\u7720\u81f3\u95dc\u91cd\u8981\uff0c\u4f46\u5b83\u4e5f\u662f\u904b\u52d5\u6062\u5fa9\u7684\u6700\u91cd\u8981\u7d44\u6210\u90e8\u5206\u4e4b\u4e00\u3002\u96d6\u7136\u5b83\u4f3c\u4e4e\u5c0d\u808c\u8089\u9178\u75db\u6c92\u6709\u7acb\u7aff\u898b\u5f71\u7684\u6548\u679c\uff0c\u4f46\u5b83\u80af\u5b9a\u662f\u6709\u7528\u7684\u3002\u4e0d\u5145\u8db3\u7684\u7761\u7720\u53ef\u80fd\u6703\u5c0e\u81f4\uff0c\u65b0\u9673\u4ee3\u8b1d\u4e0b\u964d\u9019\u6a23\u4e0d\u4f46\u5c0d\u4f60\u7684\u8eab\u9ad4\u6062\u5fa9\u6c92\u6709\u5e6b\u52a9\uff0c\u9084\u6709\u53ef\u80fd\u5f71\u97ff\u5230\u4f60\u7684\u9577\u808c\u8089\u3001\u8ddf\u6e1b\u8102\u80aa!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%8A%87%E7%83%88%E9%81%8B%E5%8B%95%E5%BE%8C%E7%9A%84%E7%AC%AC%E4%BA%8C%E5%A4%A9_%E5%81%9A%E8%BC%95%E5%BA%A6%E9%81%8B%E5%8B%95\"><\/span><strong>5. \u5287\u70c8\u904b\u52d5\u5f8c\u7684\u7b2c\u4e8c\u5929:\u505a\u8f15\u5ea6\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\">\u904b\u52d5\u5f8c\u9178\u75db\u7684\u808c\u8089\u78ba\u5be6\u9700\u8981\u4f11\u606f\uff0c\u4f46\u9019\u4e26\u4e0d\u4ee3\u8868\u8aaa\u8981\u4e00\u6574\u5929\u5ee2\u5728\u6c99\u767c\u4e0a\u3002\u53ef\u4ee5\u5617\u8a66\u505a\u745c\u4f3d\u3001\u8f15\u9b06\u6b65\u884c\u3001\u6e38\u6cf3\u6216\u9a0e\u81ea\u884c\u8eca\u9032\u884c\u4e00\u4e9b\u6eab\u548c\u7684\u904b\u52d5\uff1b\u751a\u81f3\u662f\u8f15\u5fae\u7684\u963b\u529b\u8a13\u7df4\u3002<\/p>\n\n\n\n<p class=\"has-vivid-red-color has-text-color\" style=\"font-size:25px\"><strong>\u95dc\u9375\u662f\u8981\u907f\u514d\u9023\u7e8c\u5e7e\u5929\u4f7f\u7528\u76f8\u540c\u7684\u808c\u8089\u7fa4\u9032\u884c\u53e6\u4e00\u6b21\u5287\u70c8\u7684\u904b\u52d5<\/strong>\u3002<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6%E9%81%8B%E5%8B%95%E5%89%8D_%E6%9A%96%E8%BA%AB\"><\/span><strong>6.\u904b\u52d5\u524d:\u6696\u8eab<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\">\u7814\u7a76\u8868\u660e\uff0c\u904b\u52d5\u524d\u71b1\u8eab\u808c\u8089\u53ef\u80fd\u6bd4\u62c9\u4f38\u808c\u8089\u66f4\u597d\u3002\u5b83\u901a\u904e\u589e\u52a0\u6d41\u5411\u5b83\u5011\u7684\u8840\u6db2\u4f86\u559a\u9192\u4f60\u7684\u808c\u8089\u3002\u70ba\u4e86\u71b1\u8eab\uff0c\u505a\u4e00\u4e9b\u8f15\u91cf\u7d1a\u7684\u7df4\u7fd2\u3002\u9019\u4e9b\u5305\u62ec\u6162\u8dd1\u6216\u9a0e\u81ea\u884c\u8eca\u3001\u8df3\u7e69\u6216\u8209\u91cd\u3002<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7%E9%81%8B%E5%8B%95%E5%BE%8C_%E4%BC%B8%E5%B1%95%E3%80%81%E6%94%B6%E6%93%8D\"><\/span><strong>7.\u904b\u52d5\u5f8c:\u4f38\u5c55\u3001\u6536\u64cd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\">\u904b\u52d5\u5f8c\u62c9\u4f38\u5f88\u91cd\u8981\u3002\u7576\u5b83\u5011\u6eab\u6696\u6642\uff0c\u4f60\u7684\u808c\u8089\u6703\u653e\u9b06\u4e26\u4e14\u66f4\u52a0\u9748\u6d3b\u3002\u4f38\u5c55\u904b\u52d5\u9084\u53ef\u4ee5\u4f7f\u8840\u6db2\u5f9e\u808c\u8089\u5faa\u74b0\u56de\u5230\u5fc3\u81df\uff0c\u4ee5\u5e6b\u52a9\u6062\u5fa9\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"630\" height=\"473\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/YOGA-1.jpg\" alt=\"\" class=\"wp-image-974\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/YOGA-1.jpg 630w, https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/YOGA-1-300x225.jpg 300w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%80%8E%E6%A8%A3%E6%89%8D%E6%98%AF%E5%8F%97%E5%82%B7%E9%9C%80%E8%A6%81%E7%9C%8B%E9%86%AB%E7%94%9F%E5%91%A2\"><\/span>\u600e\u6a23\u624d\u662f\u53d7\u50b7\u9700\u8981\u770b\u91ab\u751f\u5462?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-medium-font-size\"><strong><em>\u5982\u679c\u51fa\u73fe\u4ee5\u4e0b\u60c5\u6cc1\uff0c\u8acb\u806f\u7e6b\u4f60\u7684\u91ab\u751f\u6216\u5c0b\u6c42\u6cbb\u7642\uff1a<\/em><\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">1.\u4f60\u7684\u808c\u8089\u9178\u75db\u6703\u6301\u7e8c\u4e00\u500b\u591a\u661f\u671f\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">2.\u4f60\u7684\u75bc\u75db\u96e3\u4ee5\u5fcd\u53d7\uff0c\u4e26\u963b\u6b62\u4f60\u79fb\u52d5\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">3.\u904b\u52d5\u6703\u4f7f\u4f60\u7684\u75bc\u75db\u52a0\u5287\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">4.\u4f60\u7684\u75bc\u75db\u6703\u5c0e\u81f4\u982d\u6688\u6216\u547c\u5438\u56f0\u96e3\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">5.\u4f60\u6ce8\u610f\u5230\u9178\u75db\u7684\u808c\u8089\u767c\u7d05\u3001\u816b\u8139\u6216\u767c\u71b1\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">6.<a href=\"https:\/\/www.edh.tw\/article\/4001\">RICE<\/a> \u6cbb\u7642\u4e0d\u8d77\u4f5c\u7528\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">7.\u4f60\u6703\u611f\u5230\u95dc\u7bc0\u3001\u9aa8\u9abc\u6216\u808c\u8171\u75bc\u75db\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><em><a href=\"https:\/\/sportslife.tw\/avoid-sports-injuries\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/sportslife.tw\/avoid-sports-injuries\/\">\u5ef6\u4f38\u95b1\u8b80:\u9084\u5728\u5bb3\u6015\u904b\u52d5\u53d7\u50b7\u55ce?\u638c\u63e1\u90198\u5927\u79d8\u8a23\uff0c\u904b\u52d5\u50b7\u5bb3\u9060\u96e2\u4f60<\/a><\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u75bc\u75db\u4f38\u5c55-1.jpg\" alt=\"\u806f\u7e6b\u4f60\u7684\u91ab\u751f\u6216\u5c0b\u6c42\u6cbb\u7642\" class=\"wp-image-980\" srcset=\"https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u75bc\u75db\u4f38\u5c55-1.jpg 640w, https:\/\/sportslife.tw\/wp-content\/uploads\/2022\/04\/\u75bc\u75db\u4f38\u5c55-1-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AA%9E\"><\/span><strong>\u7d50\u8a9e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">\u904b\u52d5\u662f\u5065\u5eb7\u3001\u7a4d\u6975\u7684\u751f\u6d3b\u65b9\u5f0f\u7684\u91cd\u8981\u7d44\u6210\u90e8\u5206\u3002\u5b83\u53ef\u4ee5\u6539\u5584\u4f60\u7684\u5fc3\u81df\u548c\u80ba\u90e8\uff0c\u4e26\u589e\u5f37\u9aa8\u9abc\u548c\u808c\u8089\u3002\u4f46\u662f\uff0c\u904b\u52d5\u6703\u5c0e\u81f4\u808c\u8089\u9178\u75db\uff0c\u9019\u5f88\u5e38\u898b\u3002\u4f60\u53ef\u80fd\u6703\u4f7f\u7528\u65b0\u7684\u808c\u8089\uff0c\u62c9\u50b7\u4f60\u7684\u808c\u8089\uff0c\u6216\u8005\u5728\u4f60\u7684\u808c\u8089\u7e96\u7dad\u4e2d\u51fa\u73fe\u5c0f\u6495\u88c2\u3002\u9019\u4e9b\u8de1\u8c61\u8868\u660e\u4f60\u7684\u808c\u8089\u6b63\u8a66\u5716\u5c0d\u9019\u7a2e\u65b0\u7684\u904b\u52d5\u505a\u51fa\u53cd\u61c9\u3001\u6210\u9577\u4e26\u8b8a\u5f97\u66f4\u5f37\u58ef\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u6b63\u5e38\u7684\u808c\u8089\u75e0\u75db\u662f\u597d\u7684\u73fe\u8c61\uff0c\u4f46\u82e5\u662f\u51fa\u73fe\u4e0a\u8ff0\u7684\u808c\u8089\u97cc\u5e36\u62c9\u50b7\uff0c\u8acb\u76e1\u5feb\u5c0b\u6c42\u91ab\u751f\u6cbb\u7642\uff0c\u907f\u514d\u60e1\u5316\uff01<\/p>\n\n\n\n<p style=\"font-size:25px\"><strong>\u5225\u518d\u5bb3\u6015\u808c\u8089\u75e0\u75db\u4e86\uff01\u5225\u518d\u5bb3\u6015\u808c\u8089\u75e0\u75db\u4e86\uff01<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/sportslife.tw\/fascia-gun-recommendation\" target=\"_blank\" rel=\"noopener\" title=\"\u5ef6\u4f38\u95b1\u8b80:10\u6b3e\u71b1\u9580\u7b4b\u819c\u69cd\u63a8\u85a6\uff01\u6559\u4f60\u5982\u4f55\u6311\u9078\u81ea\u5df1\u7684\u653e\u9b06\u795e\u5668\"><strong><em>\u5ef6\u4f38\u95b1\u8b80:10\u6b3e\u71b1\u9580\u7b4b\u819c\u69cd\u63a8\u85a6\uff01\u6559\u4f60\u5982\u4f55\u6311\u9078\u81ea\u5df1\u7684\u653e\u9b06\u795e\u5668<\/em><\/strong><\/a><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/sportslife.tw\/massage-ball-recommendation\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>\u5ef6\u4f38\u95b1\u8b80:10\u6b3e\u9ad8 CP\u503c\u6309\u6469\u7403\u63a8\u85a6\uff01\u6559\u4f60\u5982\u4f55\u6311\u9078\u81ea\u5df1\u7684\u653e\u9b06\u795e\u5668<\/em><\/strong><\/a><\/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>\u8fd1\u5e74\u4f86\uff0c\u4eba\u5011\u7684\u751f\u6d3b\u6c34\u5e73\u5f97\u5230\u4e86\u5f88\u5927\u7684\u63d0\u5347\uff0c\u4f34\u96a8\u5f88\u591a\u6587\u660e\u75c5\u3002\u6240\u4ee5\u5927\u5bb6\u4e5f\u8d8a\u4f86\u8d8a\u91cd\u8996\u5065\u5eb7\u6216\u8ffd\u6c42\u5b8c\u7f8e\u7e96\u7d30\u7684\u8eab\u6750\uff0c\u800c\u958b\u59cb\u53bb &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/sportslife.tw\/muscle-soreness-after-exercise\/\"> <span class=\"screen-reader-text\">\u5225\u5bb3\u6015\u808c\u8089\u75e0\u75db\uff01\u904b\u52d5\u5f8c\u808c\u8089\u75e0\u75db\u600e\u9ebc\u8fa6?\u808c\u8089\u75e0\u75db\u8ddf\u904b\u52d5\u50b7\u5bb3\u5982\u4f55\u5340\u5206?<\/span> \u95b1\u8b80\u5168\u6587 &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":972,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","_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":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[19],"tags":[],"aioseo_notices":[],"modified_by":"\u68d2\u68d2","_links":{"self":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts\/966"}],"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=966"}],"version-history":[{"count":11,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts\/966\/revisions"}],"predecessor-version":[{"id":1146,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts\/966\/revisions\/1146"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/media\/972"}],"wp:attachment":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/media?parent=966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/categories?post=966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/tags?post=966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}