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class=\"wp-block-heading\">\u8a13\u7df4\u5f8c\u7acb\u5373\uff080-30\u5206\u9418\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u76ee\u6a19\uff1a<\/strong>\u555f\u52d5\u808c\u8089\u4fee\u5fa9\u3001\u88dc\u5145\u809d\u91a3\u3001\u6297\u708e<\/li>\n<li><strong>\u71df\u990a\u7d44\u5408\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d25-30\u514b + \u5feb\u901f\u78b3\u6c3440-60\u514b + \u6297\u6c27\u5316\u98f2\u54c1<\/li>\n<li><strong>\u9999\u6e2f\u4fbf\u5229\u5e97\u4f8b\u5b50\uff1a<\/strong>\u6731\u53e4\u529b\u4e73\u6e05\u86cb\u767d\u98f2\u54c1 + \u9999\u85491\u96bb + \u85cd\u8393\u4e73\u916a1\u676f<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c1-2\u5c0f\u6642<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u76ee\u6a19\uff1a<\/strong>\u6301\u7e8c\u86cb\u767d\u8cea\u4f9b\u61c9\u3001\u88dc\u5145\u5fae\u91cf\u71df\u990a\u7d20<\/li>\n<li><strong>\u71df\u990a\u7d44\u5408\uff1a<\/strong>\u5b8c\u6574\u86cb\u767d\u8cea40\u514b + \u8907\u5408\u78b3\u6c3480\u514b + \u852c\u83dc + \u5065\u5eb7\u8102\u80aa<\/li>\n<li><strong>\u9910\u55ae\u4f8b\u5b50\uff1a<\/strong>\u4e09\u6587\u9b5a\u6252150\u514b + \u7cd9\u7c73\u98ef1.5\u7897 + \u707c\u897f\u862d\u82b1 + \u725b\u6cb9\u679c\u534a\u500b<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c4-6\u5c0f\u6642<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u76ee\u6a19\uff1a<\/strong>\u7dad\u6301\u6297\u708e\u72c0\u614b\u3001\u652f\u6301\u6301\u7e8c\u6062\u5fa9<\/li>\n<li><strong>\u71df\u990a\u7d44\u5408\uff1a<\/strong>\u6297\u708e\u86cb\u767d\u8cea + \u5927\u91cf\u852c\u83dc + Omega-3\u8102\u80aa<\/li>\n<li><strong>\u9910\u55ae\u4f8b\u5b50\uff1a<\/strong>\u96de\u80f8\u8089200\u514b + \u5f69\u8272\u6c99\u5f8b + \u6a44\u6b16\u6cb9\u91ac\u6c41 + \u5408\u684330\u514b<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u7761\u524d\uff08\u8a13\u7df4\u5f8c8-10\u5c0f\u6642\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u76ee\u6a19\uff1a<\/strong>\u63d0\u4f9b\u6574\u591c\u86cb\u767d\u8cea\u4f9b\u61c9\u3001\u4fc3\u9032\u6df1\u5c64\u7761\u7720<\/li>\n<li><strong>\u71df\u990a\u7d44\u5408\uff1a<\/strong>\u6162\u901f\u86cb\u767d\u8cea30-40\u514b + \u6297\u708e\u98df\u7269<\/li>\n<li><strong>\u9910\u55ae\u4f8b\u5b50\uff1a<\/strong>\u5e0c\u81d8\u4e73\u916a250\u514b + \u85cd\u839350\u514b + \u8591\u9ec3\u59761\u676f<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u6297DOMS\u98f2\u98df\u5be6\u7528\u6307\u5357<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u9999\u6e2f\u74b0\u5883\u4e0b\u5be6\u8e10\u6297\u708e\u98f2\u98df\u6709\u5176\u7368\u7279\u6311\u6230\u8207\u4fbf\u5229\u3002\u4ee5\u4e0b\u70ba\u672c\u5730\u5316\u5be6\u6230\u7b56\u7565\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u4fbf\u5229\u5e97\u6297\u708e\u63a1\u8cfc\u6e05\u55ae<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7-Eleven\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e09\u6587\u9b5a\u98ef\u5718\uff08Omega-3 + \u86cb\u767d\u8cea\uff09<\/li>\n<li>\u5e0c\u81d8\u4e73\u916a\uff08\u86cb\u767d\u8cea + \u76ca\u751f\u83cc\uff09<\/li>\n<li>\u85cd\u8393\/\u58eb\u591a\u5564\u68a8\uff08\u6297\u6c27\u5316\u5291\uff09<\/li>\n<li>\u70da\u86cb3\u96bb\u88dd\uff08\u512a\u8cea\u86cb\u767d\u8cea\uff09<\/li>\n<li>\u7121\u7cd6\u8c46\u6f3f\uff08\u690d\u7269\u86cb\u767d\uff09<\/li>\n<li>\u539f\u5473\u5805\u679c\uff08\u7dad\u4ed6\u547dE + \u5065\u5eb7\u8102\u80aa\uff09<\/li>\n<li>\u8591\u8336\uff08\u6297\u708e\uff09<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Circle K\uff1a<\/strong><\/p>\n<!-- \/wp:parameter&gt;-->\n\n<li>\u541e\u62ff\u9b5a\u7f50\u982d\uff08Omega-3 + \u86cb\u767d\u8cea25\u514b\uff09<\/li>\n<li>\u4f4e\u8102\u829d\u58eb\u689d\uff08\u86cb\u767d\u8cea + \u9223\u8cea\uff09<\/li>\n<li>\u8eca\u5398\u8304\uff08\u8304\u7d05\u7d20\u6297\u6c27\u5316\uff09<\/li>\n<li>\u897f\u74dc\u676f\uff08L-\u74dc\u6c28\u9178\uff09<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8d85\u5e02\u6297\u708e\u63a1\u8cfc\u6e05\u55ae<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u86cb\u767d\u8cea\u4f86\u6e90\uff1a<\/strong>\u65b0\u9bae\u4e09\u6587\u9b5a\u67f3\u3001\u96de\u80f8\u8089\u3001\u96de\u86cb\u3001\u5e0c\u81d8\u4e73\u916a\u3001\u8c46\u8150<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u6297\u708e\u6c34\u679c\uff1a<\/strong>\u85cd\u8393\u3001\u58eb\u591a\u5564\u68a8\u3001\u6afb\u6843\u3001\u83e0\u863f\uff08\u542b\u9cf3\u68a8\u9175\u7d20\uff09\u3001\u5947\u7570\u679c<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u6297\u708e\u852c\u83dc\uff1a<\/strong>\u897f\u862d\u82b1\u3001\u83e0\u83dc\u3001\u7fbd\u8863\u7518\u85cd\u3001\u7d05\u83dc\u982d\u3001\u8591\u3001\u8591\u9ec3<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u5065\u5eb7\u8102\u80aa\uff1a<\/strong>\u725b\u6cb9\u679c\u3001\u6a44\u6b16\u6cb9\u3001\u5408\u6843\u3001\u4e9e\u9ebb\u7c7d\u3001\u5947\u4e9e\u7c7d<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8336\u9910\u5ef3\u6297DOMS\u9078\u64c7<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u9999\u6e2f\u8336\u9910\u5ef3\u901a\u5e38\u9ad8\u6cb9\u9ad8\u7cd6\uff0c\u4f46\u8070\u660e\u9078\u64c7\u4ecd\u53ef\u652f\u6301\u6062\u5fa9\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u63a8\u85a6\uff1a<\/strong>\u767d\u70da\u96de\u6252\u98ef\uff08\u8d70\u6c41\uff09\u3001\u84b8\u9b5a\u3001\u707c\u83dc\u3001\u8591\u8525\u84b8\u96de\u3001\u6ed1\u86cb\u8766\u4ec1\uff08\u5c11\u6cb9\uff09<\/li>\n<li><strong>\u907f\u514d\uff1a<\/strong>\u70b8\u7269\u3001\u6fc3\u5473\u91ac\u6c41\uff08\u9ad8\u9209\u52a0\u5287\u6c34\u816b\uff09\u3001\u52a0\u5de5\u8089\u985e\u3001\u9ad8\u7cd6\u751c\u54c1<\/li>\n<li><strong>\u98f2\u54c1\uff1a<\/strong>\u8591\u871c\u6c34\uff08\u6297\u708e\uff09\u3001\u71b1\u6ab8\u6c34\u8d70\u7cd6\u3001\u9f4b\u5561\uff08\u907f\u514d\u5976\u8336\u9ad8\u7cd6\uff09<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u9999\u6e2f\u88dc\u5145\u54c1\u8cfc\u8cb7\u6307\u5357<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>\u88dc\u5145\u54c1<\/th><th>\u5efa\u8b70\u5291\u91cf<\/th><th>\u8cfc\u8cb7\u6e20\u9053<\/th><th>\u50f9\u683c\u53c3\u8003<\/th><\/tr><\/thead><tbody><tr><td>\u9b5a\u6cb9\uff08Omega-3\uff09<\/td><td>3\u514bEPA+DHA\/\u65e5<\/td><td>GNC, iHerb, Watsons<\/td><td>$150-300\/\u6708<\/td><\/tr><tr><td>\u8591\u9ec3\u7d20<\/td><td>500\u6beb\u514b\/\u65e5<\/td><td>GNC, Vitamin World<\/td><td>$180-250\/\u6708<\/td><\/tr><tr><td>\u7dad\u4ed6\u547dC<\/td><td>500\u6beb\u514b\/\u65e5<\/td><td>\u842c\u5be7, \u5c48\u81e3\u6c0f<\/td><td>$50-100\/\u6708<\/td><\/tr><tr><td>\u9178\u6afb\u6843\u6fc3\u7e2e\u6c41<\/td><td>30\u6beb\u5347\/\u65e5\u7a00\u91cb<\/td><td>iHerb<\/td><td>$200-300\/\u74f6<\/td><\/tr><tr><td>\u4e73\u6e05\u86cb\u767d<\/td><td>25-30\u514b\/\u4efd<\/td><td>Myprotein, GNC<\/td><td>$350-500\/\u6708<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u9032\u968e\u6297\u708e\u98f2\u98df\u7b56\u7565<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u6297\u708evs\u4fc3\u708e\u98df\u7269\u5c0d\u6bd4<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>\u98df\u7269\u985e\u5225<\/th><th>\u6297\u708e\u9078\u64c7\uff08\u591a\u5403\uff09<\/th><th>\u4fc3\u708e\u9078\u64c7\uff08\u907f\u514d\uff09<\/th><\/tr><\/thead><tbody><tr><td>\u86cb\u767d\u8cea<\/td><td>\u6df1\u6d77\u9b5a\u3001\u96de\u80f8\u8089\u3001\u8c46\u8150<\/td><td>\u52a0\u5de5\u8089\u985e\u3001\u7d05\u8089\u904e\u91cf<\/td><\/tr><tr><td>\u78b3\u6c34\u5316\u5408\u7269<\/td><td>\u71d5\u9ea5\u3001\u7cd9\u7c73\u3001\u756a\u85af<\/td><td>\u767d\u9eb5\u5305\u3001\u7cbe\u88fd\u7cd6\u3001\u6c7d\u6c34<\/td><\/tr><tr><td>\u8102\u80aa<\/td><td>\u6a44\u6b16\u6cb9\u3001\u5805\u679c\u3001\u725b\u6cb9\u679c<\/td><td>\u53cd\u5f0f\u8102\u80aa\u3001\u904e\u5ea6\u52a0\u5de5\u6cb9<\/td><\/tr><tr><td>\u98f2\u54c1<\/td><td>\u7da0\u8336\u3001\u8591\u8336\u3001\u6afb\u6843\u6c41<\/td><td>\u9152\u7cbe\u3001\u9ad8\u7cd6\u98f2\u6599<\/td><\/tr><tr><td>\u96f6\u98df<\/td><td>\u8393\u985e\u3001\u539f\u5473\u5805\u679c<\/td><td>\u85af\u7247\u3001\u7cd6\u679c\u3001\u9905\u4e7e<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u6c34\u5206\u8207\u96fb\u89e3\u8cea\u7ba1\u7406<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5145\u8db3\u6c34\u5206\u53ef\u52a0\u901f\u4ee3\u8b1d\u5ee2\u7269\u6392\u9664\uff0c\u6e1b\u8f15\u808c\u8089\u816b\u8139\u3002DOMS\u671f\u9593\u5efa\u8b70\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u6bcf\u65e5\u6c34\u5206\uff1a<\/strong>\u9ad4\u91cd\u00d735-40\u6beb\u5347\uff0870\u516c\u65a4\u8005\u97002.5-2.8\u516c\u5347\uff09<\/li>\n<li><strong>\u96fb\u89e3\u8cea\u88dc\u5145\uff1a<\/strong>\u8a13\u7df4\u5f8c\u88dc\u5145\u9209\uff08300-500\u6beb\u514b\uff09\u3001\u9240\uff08200-300\u6beb\u514b\uff09<\/li>\n<li><strong>\u9999\u6e2f\u9078\u64c7\uff1a<\/strong>\u5bf6\u7926\u529b\u3001Pocari Sweat\u3001\u6930\u5b50\u6c34\uff08\u5929\u7136\u96fb\u89e3\u8cea\uff09<\/li>\n<li><strong>\u5224\u65b7\u6a19\u6e96\uff1a<\/strong>\u5c3f\u6db2\u5448\u6de1\u9ec3\u8272\u8868\u793a\u6c34\u5206\u5145\u8db3<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u9152\u7cbe\u5c0dDOMS\u7684\u5f71\u97ff<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u7814\u7a76\u986f\u793a\uff0c\u8a13\u7df4\u5f8c\u98f2\u9152\u53ef\u5ef6\u9577DOMS\u905430%\u3001\u6291\u5236\u808c\u8089\u86cb\u767d\u5408\u6210\u905437%\u3002\u9999\u6e2f\u793e\u4ea4\u6587\u5316\u4e2d\u9152\u7cbe\u5e38\u898b\uff0c\u4f46\u8a13\u7df4\u5f8c48\u5c0f\u6642\u5167\u61c9\u907f\u514d\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5b8c\u5168\u907f\u514d\uff1a<\/strong>\u8a13\u7df4\u5f8c24\u5c0f\u6642\u5167<\/li>\n<li><strong>\u9650\u91cf\u98f2\u7528\uff1a<\/strong>24-48\u5c0f\u6642\u5f8c\uff0c\u7537\u6027\u22642\u6a19\u6e96\u676f\u3001\u5973\u6027\u22641\u6a19\u6e96\u676f<\/li>\n<li><strong>\u6e1b\u5bb3\u7b56\u7565\uff1a<\/strong>\u82e5\u5fc5\u9808\u98f2\u9152\uff0c\u9078\u64c7\u4f4e\u5ea6\u5564\u9152\u3001\u6bcf\u676f\u9152\u914d1\u676f\u6c34\u3001\u98f2\u524d\u651d\u53d6\u86cb\u767d\u8cea<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">3\u65e5\u6297DOMS\u9910\u55ae\u793a\u7bc4<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ee5\u4e0b\u70ba70\u516c\u65a4\u5065\u8eab\u8005\u7684\u5b8c\u6574\u6297\u708e\u9910\u55ae\uff08\u86cb\u767d\u8cea154\u514b\u3001\u78b3\u6c34280\u514b\u3001\u8102\u80aa70\u514b\uff0c\u7d042400\u5361\u8def\u91cc\uff09\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u7b2c1\u5929\uff08\u8a13\u7df4\u65e5\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u65e9\u9910\uff087:00AM\uff09\uff1a<\/strong>\u71d5\u9ea5\u7ca580\u514b + \u85cd\u8393100\u514b + \u5e0c\u81d8\u4e73\u916a150\u514b + \u5408\u684320\u514b<\/li>\n<li><strong>\u5348\u9910\uff0812:30PM\uff09\uff1a<\/strong>\u4e09\u6587\u9b5a\u6252150\u514b + \u7cd9\u7c73\u98ef1\u7897 + \u707c\u897f\u862d\u82b1 + \u6a44\u6b16\u6cb91\u6e6f\u5319<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\u5373\u6642\uff085:30PM\uff09\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d30\u514b + \u9999\u85491\u96bb<\/li>\n<li><strong>\u665a\u9910\uff087:00PM\uff09\uff1a<\/strong>\u70e4\u96de\u80f8\u8089200\u514b + \u756a\u85af200\u514b + \u5f69\u8272\u6c99\u5f8b + \u725b\u6cb9\u679c\u534a\u500b<\/li>\n<li><strong>\u7761\u524d\uff0810:30PM\uff09\uff1a<\/strong>\u916a\u86cb\u767d30\u514b + \u8591\u9ec3\u59761\u676f<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u7b2c2\u5929\uff08DOMS\u9ad8\u5cf0\u65e5\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u65e9\u9910\uff1a<\/strong>\u7092\u86cb\u767d3\u96bb + \u5168\u9ea5\u591a\u58eb2\u7247 + \u725b\u6cb9\u679c\u534a\u500b + \u85cd\u8393\u4e73\u916a<\/li>\n<li><strong>\u4e0a\u5348\u8336\uff0810:30AM\uff09\uff1a<\/strong>\u9178\u6afb\u6843\u6c41240\u6beb\u5347 + \u539f\u5473\u5805\u679c30\u514b<\/li>\n<li><strong>\u5348\u9910\uff1a<\/strong>\u541e\u62ff\u9b5a\u6c99\u5f8b\uff08\u541e\u62ff\u9b5a\u7f50\u982d2\u7f50 + \u5927\u91cf\u852c\u83dc + \u6a44\u6b16\u6cb9\u91ac\u6c41\uff09+ \u85dc\u9ea51\u7897<\/li>\n<li><strong>\u4e0b\u5348\u8336\uff083:30PM\uff09\uff1a<\/strong>\u5e0c\u81d8\u4e73\u916a200\u514b + \u58eb\u591a\u5564\u68a8100\u514b + \u5947\u4e9e\u7c7d1\u6e6f\u5319<\/li>\n<li><strong>\u665a\u9910\uff1a<\/strong>\u6e05\u84b8\u9b5a200\u514b + \u7cd9\u7c73\u98ef1\u7897 + \u8591\u8525\u7092\u83e0\u83dc + \u897f\u74dc\u6c41500\u6beb\u5347<\/li>\n<li><strong>\u7761\u524d\uff1a<\/strong>\u4f4e\u8102\u829d\u58eb50\u514b + \u8591\u83361\u676f<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u7b2c3\u5929\uff08\u6062\u5fa9\u65e5\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u65e9\u9910\uff1a<\/strong>\u83e0\u83dc\u8611\u83c7\u5944\u5217\uff08\u96de\u86cb3\u96bb\uff09+ \u5168\u9ea5\u591a\u58eb + \u725b\u6cb9\u679c + \u7da0\u8336<\/li>\n<li><strong>\u5348\u9910\uff1a<\/strong>\u70e4\u4e09\u6587\u9b5a\u98ef\uff08\u4e09\u6587\u9b5a150\u514b + \u7cd9\u7c73 + \u852c\u83dc + \u8591\u9ec3\u91ac\u6c41\uff09<\/li>\n<li><strong>\u4e0b\u5348\u8336\uff1a<\/strong>\u4e73\u6e05\u86cb\u767d\u5976\u6614\uff08\u86cb\u767d\u7c89 + \u9999\u8549 + \u83e0\u83dc + \u4e9e\u9ebb\u7c7d\uff09<\/li>\n<li><strong>\u665a\u9910\uff1a<\/strong>\u96de\u80f8\u8089\u5496\u55b1\uff08\u542b\u8591\u9ec3\uff09+ \u5370\u5ea6\u7cd9\u7c73 + \u707c\u897f\u862d\u82b1<\/li>\n<li><strong>\u7761\u524d\uff1a<\/strong>\u5e0c\u81d8\u4e73\u916a + \u85cd\u8393 + \u5408\u6843<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u5e38\u898b\u554f\u984c\u89e3\u7b54<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u808c\u8089\u75e0\u75db\u4ee3\u8868\u8a13\u7df4\u6709\u6548\u55ce\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e0d\u4e00\u5b9a\u3002DOMS\u53ea\u53cd\u6620\u808c\u8089\u4e0d\u9069\u61c9\u8a72\u8a13\u7df4\u523a\u6fc0\uff0c\u4e26\u975e\u8861\u91cf\u8a13\u7df4\u6548\u679c\u7684\u6307\u6a19\u3002\u7d93\u9a57\u8c50\u5bcc\u8005\u53ef\u80fd\u5e7e\u4e4e\u6c92\u6709DOMS\uff0c\u4f46\u4ecd\u6709\u6548\u589e\u808c\u3002\u95dc\u9375\u662f\u6f38\u9032\u8d85\u8ca0\u8377\uff0c\u800c\u975e\u8ffd\u6c42\u75e0\u75db\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u56b4\u91cdDOMS\u671f\u9593\u61c9\u8a72\u7e7c\u7e8c\u8a13\u7df4\u55ce\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u53d6\u6c7a\u65bc\u56b4\u91cd\u7a0b\u5ea6\u3002\u8f15\u81f3\u4e2d\u5ea6DOMS\u53ef\u9032\u884c\u4f4e\u5f37\u5ea6\u4e3b\u52d5\u6062\u5fa9\uff08\u8f15\u91cf\u8a13\u7df4\u3001\u6709\u6c27\uff09\u3002\u91cd\u5ea6DOMS\u5efa\u8b70\u5b8c\u5168\u4f11\u606f1-2\u5929\uff0c\u907f\u514d\u8a13\u7df4\u540c\u4e00\u808c\u7fa4\u3002\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u53ef\u6539\u7df4\u5176\u4ed6\u808c\u7fa4\u6216\u9032\u884c\u6e38\u6cf3\u3001\u745c\u4f3d\u7b49\u4f4e\u885d\u64ca\u6d3b\u52d5\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u86cb\u767d\u8cea\u651d\u53d6\u8d8a\u591a\uff0c\u6062\u5fa9\u8d8a\u5feb\u55ce\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u6709\u4e0a\u9650\u3002\u7814\u7a76\u986f\u793a\u6bcf\u516c\u65a4\u9ad4\u91cd2.2-2.5\u514b\u5df2\u9054\u6700\u5927\u6548\u76ca\uff0c\u66f4\u591a\u4e0d\u6703\u52a0\u901f\u6062\u5fa9\u3002\u95dc\u9375\u662f\u5206\u914d\u81f3\u591a\u9910\uff08\u6bcf\u991040-50\u514b\uff09\uff0c\u800c\u975e\u7e3d\u91cf\u3002\u9999\u6e2f\u5065\u8eab\u8005\u5e38\u898b\u932f\u8aa4\u662f\u4e00\u9910\u651d\u53d6\u904e\u591a\u86cb\u767d\u8cea\uff08&gt;60\u514b\uff09\uff0c\u8d85\u51fa\u55ae\u6b21\u5408\u6210\u80fd\u529b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u51b0\u6577vs\u71b1\u6577\u54ea\u500b\u5c0dDOMS\u66f4\u6709\u6548\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u7814\u7a76\u7d50\u679c\u4e0d\u4e00\u3002\u8a13\u7df4\u5f8c24\u5c0f\u6642\u5167\u51b0\u6577\u53ef\u6e1b\u5c11\u708e\u75c7\uff0c\u4f46\u53ef\u80fd\u6291\u5236\u9069\u61c9\u300224\u5c0f\u6642\u5f8c\u71b1\u6577\u53ef\u4fc3\u9032\u8840\u6db2\u5faa\u74b0\u3002\u6700\u6709\u6548\u662f\u5c0d\u6bd4\u7642\u6cd5\uff1a\u51b7\u71b1\u4ea4\u66ff\uff08\u51b7\u6c342\u5206\u9418\u2192\u71b1\u6c342\u5206\u9418\uff0c\u91cd\u89073-5\u6b21\uff09\u3002\u9999\u6e2f\u5065\u8eab\u5ba4\u5982Pure Fitness\u3001Physical\u6709\u51b7\u71b1\u6c60\u8a2d\u65bd\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u6309\u6469\u5c0dDOMS\u6709\u5e6b\u52a9\u55ce\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u6709\u9650\u5e6b\u52a9\u3002\u7814\u7a76\u986f\u793a\u6309\u6469\u53ef\u6e1b\u8f15DOMS\u611f\u53d7\u905430%\uff0c\u4f46\u4e0d\u52a0\u901f\u5be6\u969b\u6062\u5fa9\u3002\u6efe\u7b52\u6309\u6469\uff08foam rolling\uff09\u6bcf\u6b2110-15\u5206\u9418\u53ef\u6539\u5584\u6d3b\u52d5\u7bc4\u570d\u3002\u9999\u6e2f\u53ef\u8cfc\u8cb7\u6efe\u7b52\u65bc\u5bb6\u4e2d\u4f7f\u7528\uff08Decathlon, Sportshouse\u6709\u552e\uff0c$150-400\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u54ea\u4e9b\u88dc\u5145\u54c1\u5c0dDOMS\u6700\u6709\u6548\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u7814\u7a76\u652f\u6301\u6700\u5f37\u7684\u662f\uff1aOmega-3\u9b5a\u6cb9\uff083\u514b\/\u65e5\uff0c\u6e1b\u8f15DOMS\u905430%\uff09\u3001\u9178\u6afb\u6843\u6c41\uff08\u9023\u7e8c7\u5929\uff0c\u6e1b\u8f1548%\uff09\u3001\u8591\u9ec3\u7d20\uff08500\u6beb\u514b\/\u65e5\uff09\u3001\u4e73\u6e05\u86cb\u767d\uff08\u8a13\u7df4\u5f8c30\u514b\uff09\u3002\u6548\u679c\u8f03\u5f31\u6216\u8b49\u64da\u4e0d\u8db3\uff1aBCAA\u3001\u7a40\u6c28\u9170\u80fa\u3001HMB\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. \u9999\u6e2f\u590f\u5929DOMS\u6703\u66f4\u56b4\u91cd\u55ce\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u53ef\u80fd\u3002\u9ad8\u6eab\u9ad8\u6fd5\u589e\u52a0\u812b\u6c34\u98a8\u96aa\uff0c\u6c34\u5206\u4e0d\u8db3\u6703\u5ef6\u7de9\u4ee3\u8b1d\u5ee2\u7269\u6392\u9664\u3002\u590f\u5b63\uff086-9\u6708\uff09\u8a13\u7df4\u9700\u984d\u5916\u88dc\u6c34500-1000\u6beb\u5347\uff0c\u4e26\u589e\u52a0\u96fb\u89e3\u8cea\u651d\u53d6\u3002\u907f\u514d\u65bc\u6236\u5916\u9ad8\u6eab\u6642\u6bb5\uff0811AM-3PM\uff09\u9ad8\u5f37\u5ea6\u8a13\u7df4\uff0c\u9078\u64c7\u51b7\u6c23\u5065\u8eab\u5ba4\u6216\u65e9\u665a\u6642\u6bb5\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. DOMS\u591a\u4e45\u6703\u6d88\u5931\uff1f\u5982\u4f55\u9810\u9632\uff1f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u901a\u5e383-5\u5929\u5b8c\u5168\u6d88\u5931\u3002\u9810\u9632\u7b56\u7565\uff1a\u6f38\u9032\u5f0f\u8a13\u7df4\u91cf\uff08\u6bcf\u9031\u589e\u52a0\u4e0d\u8d85\u904e10%\uff09\u3001\u5145\u5206\u71b1\u8eab\uff08\u52d5\u614b\u4f38\u5c5510\u5206\u9418\uff09\u3001\u8a13\u7df4\u5f8c\u4e3b\u52d5\u6062\u5fa9\uff08\u8f15\u91cf\u6709\u6c2710\u5206\u9418\uff09\u3001\u5145\u8db3\u7761\u7720\uff087-9\u5c0f\u6642\uff09\u3001\u672c\u6587\u6240\u8ff0\u6297\u708e\u98f2\u98df\u3002\u9999\u6e2f\u65b0\u624b\u5e38\u72af\u932f\u8aa4\u662f\u9996\u6b21\u8a13\u7df4\u904e\u731b\uff0c\u5efa\u8b70\u99962-3\u9031\u5f9e\u4f4e\u5bb9\u91cf\u958b\u59cb\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5be6\u8e10\u6aa2\u67e5\u6e05\u55ae<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\uff1a<\/strong>\u651d\u53d6\u4e73\u6e05\u86cb\u767d25-30\u514b + \u5feb\u901f\u78b3\u6c34 + \u6297\u6c27\u5316\u98f2\u54c1<\/li>\n<li><strong>\u6bcf\u65e5Omega-3\uff1a<\/strong>\u78ba\u4fdd\u651d\u53d63\u514bEPA+DHA\uff08\u6df1\u6d77\u9b5a\u6216\u88dc\u5145\u54c1\uff09<\/li>\n<li><strong>\u6bcf\u9910\u86cb\u767d\u8cea\uff1a<\/strong>40-50\u514b\uff0c\u5206\u914d\u81f34-6\u9910<\/li>\n<li><strong>\u6297\u708e\u98df\u7269\uff1a<\/strong>\u6bcf\u65e5\u81f3\u5c115\u4efd\u852c\u679c\uff0c\u91cd\u9ede\u651d\u53d6\u8393\u985e\u3001\u6df1\u7da0\u852c\u83dc<\/li>\n<li><strong>\u5145\u8db3\u6c34\u5206\uff1a<\/strong>\u9ad4\u91cd\u00d735-40\u6beb\u5347\uff0c\u5c3f\u6db2\u5448\u6de1\u9ec3\u8272<\/li>\n<li><strong>\u907f\u514d\u4fc3\u708e\u98df\u7269\uff1a<\/strong>\u6e1b\u5c11\u7cbe\u88fd\u7cd6\u3001\u52a0\u5de5\u98df\u54c1\u3001\u9152\u7cbe<\/li>\n<li><strong>\u512a\u8cea\u7761\u7720\uff1a<\/strong>\u6bcf\u665a7-9\u5c0f\u6642\uff0c\u7761\u524d\u651d\u53d6\u6162\u901f\u86cb\u767d\u8cea<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">\u7acb\u5373\u958b\u59cb\u4f60\u7684\u6297DOMS\u71df\u990a\u8a08\u5283<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nutrigo\u63d0\u4f9b\u5c08\u70ba\u904b\u52d5\u6062\u5fa9\u8a2d\u8a08\u7684\u6297\u708e\u9910\u55ae\u670d\u52d9\uff0c\u7cbe\u6e96\u8a08\u7b97Omega-3\u3001\u6297\u6c27\u5316\u5291\u8207\u86cb\u767d\u8cea\u6bd4\u4f8b\uff0c\u4e26\u8003\u616e\u9999\u6e2f\u4fbf\u5229\u5e97\u8207\u8d85\u5e02\u9078\u64c7\u3002\u6211\u5011\u7684\u904b\u52d5\u71df\u990a\u5e2b\u5718\u968a\u6703\u6839\u64da\u4f60\u7684\u8a13\u7df4\u5f37\u5ea6\u3001\u6062\u5fa9\u9700\u6c42\u8207\u98f2\u98df\u504f\u597d\uff0c\u5236\u5b9a\u6700\u512a\u5316\u7684\u6297DOMS\u98f2\u98df\u65b9\u6848\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u7acb\u5373\u8a02\u8cfc\u5ba2\u88fd\u5316\u904b\u52d5\u6062\u5fa9\u9910\u55ae\uff1a<\/strong><a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\">https:\/\/nutrigo.hk\/custom-meal-prep\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u9650\u6642\u512a\u60e0\uff1a<\/strong>\u4f7f\u7528\u512a\u60e0\u78bc <strong>EATSMART<\/strong> \u53ef\u4eab\u6eff$500\u6e1b$50\u512a\u60e0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5ef6\u4f38\u95b1\u8b80<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/nutrigo.hk\/en\/supplements-guide\/\">\u5065\u8eab\u88dc\u5145\u54c1\u9078\u64c7\u5b8c\u5168\u6307\u5357\uff1a\u79d1\u5b78\u5316\u88dc\u5145\u7b56\u7565<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/sleep-nutrition\/\">\u5065\u8eab\u8207\u7761\u7720\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u4fc3\u7720\u71df\u990a\u7b56\u7565<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/protein-guide\/\">\u589e\u808c\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u86cb\u767d\u8cea\u651d\u53d6\u6642\u6a5f<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u30102026\u6700\u65b0\u3011\u9999\u6e2f\u670968%\u5065\u8eab\u65b0\u624b\u56e0\u56b4\u91cd\u808c\u8089\u75e0\u75db\uff08DOMS\uff09\u800c\u4e2d\u65b7\u8a13\u7df4\u8a08\u5283\u3002\u7814\u7a76\u986f\u793a\uff0c\u900f\u904e\u79d1\u5b78\u5316\u71df\u990a\u7b56\u7565\u53ef\u964d 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