{"id":183,"date":"2020-04-04T09:44:38","date_gmt":"2020-04-04T01:44:38","guid":{"rendered":"http:\/\/web.csh.org.tw\/web\/cshmagazine\/?p=183"},"modified":"2020-04-17T17:42:33","modified_gmt":"2020-04-17T09:42:33","slug":"%e3%80%90%e7%89%a9%e7%90%86%e6%b2%bb%e7%99%82%e7%a7%91%e3%80%91%e9%81%8b%e5%8b%95%e5%b0%8d%e9%aa%a8%e8%b3%aa%e7%96%8f%e9%ac%86%e7%97%87%e7%9a%84%e5%b9%ab%e5%8a%a9","status":"publish","type":"post","link":"https:\/\/web.csh.org.tw\/web\/cshmagazine\/?p=183","title":{"rendered":"\u3010\u7269\u7406\u6cbb\u7642\u79d1\u3011\u904b\u52d5\u5c0d\u9aa8\u8cea\u758f\u9b06\u75c7\u7684\u5e6b\u52a9"},"content":{"rendered":"\n

\u6587\/\u7269\u7406\u6cbb\u7642\u79d1 \u674e\u51cc\u5cb3<\/strong> \u7269\u7406\u6cbb\u7642\u5e2b<\/p>\n\n\n\n

\u5c0d\u65bc\u9810\u9632\u6216\u6cbb\u7642\u9aa8\u8cea\u758f\u9b06\u75c7\uff0c\u9664\u4e86\u5e38\u88ab\u63d0\u53ca\u7684\u98f2\u98df\u53ca\u85e5\u7269\u7684\u6cbb\u7642\u5916\uff0c\u9069\u7576\u4e14\u898f\u5f8b\u6027\u7684\u904b\u52d5\u4e5f\u662f\u91cd\u8981\u7684\u4e00\u74b0\u3002\u904b\u52d5\u56e0\u70ba\u808c\u8089\u6536\u7e2e\u53ca\u5730\u9762\u7684\u53cd\u4f5c\u7528\u529b\uff0c\u5c0d\u9aa8\u9abc\u65bd\u4e88\u7e31\u5411\u61c9\u529b\uff0c\u523a\u6fc0\u4f7f\u9aa8\u9abc\u7522\u751f\u518d\u5851\u4f5c\u7528\u3002\u5927\u591a\u6578\u7814\u7a76\u8b49\u660e\u9069\u7576\u7684\u904b\u52d5\uff0c\u5c0d\u65bc\u8001\u5316\u6216\u505c\u7d93\u5f8c\u5a66\u5973\u5728\u9810\u9632\u9aa8\u8cea\u6d41\u5931\u6216\u589e\u52a0\u9aa8\u8cea\u5f37\u5ea6\u5747\u6709\u6b63\u5411\u7684\u6548\u76ca\u3002\u4e14\u505c\u7d93\u5f8c\u7684\u5a66\u5973\uff0c\u4e0d\u8ad6\u662f\u63a5\u53d7\u8cc0\u723e\u8499\u6cbb\u7642\u6216\u88dc\u5145\u9223\u8cea\u60c5\u6cc1\u4e0b\uff0c\u82e5\u6709\u52a0\u4e0a\u627f\u91cd\u6027\u7684\u6709\u6c27\u904b\u52d5\uff0c\u5c0d\u65bc\u9aa8\u8cea\u5bc6\u5ea6\u589e\u52a0\u7684\u91cf\u90fd\u6bd4\u53ea\u63a5\u53d7\u55ae\u4e00\u9805\u6cbb\u7642\u8005\u9ad8\uff0c\u56e0\u6b64\u6211\u5011\u4f86\u904b\u52d5\u5427\uff01<\/p>\n\n\n\n

\u904b\u52d5\u5c0d\u65bc\u9aa8\u8cea\u758f\u9b06\u8005\u7684\u5e6b\u52a9\u5305\u62ec\uff1a<\/strong><\/p>\n\n\n\n

  1. \u589e\u52a0\u9aa8\u8cea\u5bc6\u5ea6\u3002<\/li>
  2. \u6e1b\u5c11\u9aa8\u8cea\u6d41\u5931\uff0c\u964d\u4f4e\u9aa8\u6298\u98a8\u96aa\u3002<\/li>
  3. \u589e\u5f37\u808c\u529b\uff0c\u6539\u5584\u5e73\u8861\u80fd\u529b\uff0c\u964d\u4f4e\u8dcc\u5012\u98a8\u96aa\u3002<\/li>
  4. \u6539\u5584\u5fc3\u80ba\u529f\u80fd\u3002<\/li>
  5. \u6539\u5584\u65e5\u5e38\u6d3b\u52d5\u529f\u80fd\u3002<\/li><\/ol>\n\n\n\n

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    \u76ee\u524d\u7814\u7a76\u8a8d\u70ba\uff0c\u4e2d\u8001\u5e74\u4eba\u61c9\u5f9e\u4e8b\u4e2d\u4f4e\u5f37\u5ea6\u7684\u885d\u64ca\u6027\u627f\u91cd\u904b\u52d5\u6216\u8f03\u9ad8\u963b\u529b\uff0c\u4f46\u4f4e\u91cd\u8907\u6b21\u6578\u7684\u963b\u529b\u904b\u52d5\uff0c\u8f03\u80fd\u6709\u6548\u589e\u52a0\u9aa8\u8cea\u5bc6\u5ea6\u3002\u4e5f\u6709\u7814\u7a76\u767c\u73fe\uff0c\u50cf\u662f\u9577\u671f\u5f9e\u4e8b\u7db2\u7403\u6216\u58c1\u7403\u904b\u52d5\u8005\uff0c\u53ef\u540c\u6642\u6539\u5584\u8170\u690e\u3001\u4e0a\u80a2\u53ca\u4e0b\u80a2\u7684\u9aa8\u8cea\u5bc6\u5ea6\u3002<\/p>\n\n\n\n

    \u800c\u6563\u6b65\u3001\u592a\u6975\u62f3\u3001\u6e38\u6cf3\u3001\u6c34\u4e2d\u904b\u52d5\u6216\u9a0e\u8173\u8e0f\u8eca\u7b49\u8f03\u7de9\u548c\uff0c\u4e14\u4f4e\u885d\u64ca\u6027\u627f\u91cd\u904b\u52d5\uff0c\u5c0d\u4e2d\u8001\u5e74\u4eba\u808c\u529b\u8207\u5fc3\u80ba\u529f\u80fd\u7684\u7dad\u6301\u8f03\u6709\u5e6b\u52a9\uff0c\u4f46\u5c0d\u65bc\u9aa8\u9abc\u7522\u751f\u61c9\u529b\u4f5c\u7528\u4e0d\u5927\uff0c\u5728\u6539\u5584\u9aa8\u8cea\u5bc6\u5ea6\u7684\u6548\u76ca\u76f8\u5c0d\u8f03\u5c11\uff0c\u82e5\u662f\u91dd\u5c0d\u56b4\u91cd\u9aa8\u8cea\u758f\u9b06\u8005\u6216\u662f\u6709\u5408\u4f75\u95dc\u7bc0\u708e\u60a3\u8005\u7684\u904b\u52d5\u8a2d\u8a08\uff0c\u6216\u8a31\u662f\u9805\u5b89\u5168\u7684\u9078\u64c7\u3002\u800c\u9577\u671f\u505a\u592a\u9ad8\u5f37\u5ea6\u904b\u52d5\u53cd\u800c\u6613\u9020\u6210\u9aa8\u8cea\u6d41\u5931\uff0c\u56e0\u6b64\u904b\u52d5\u4e0d\u662f\u8d8a\u5f37\u8d8a\u597d\uff0c\u5fc5\u9808\u91cf\u529b\u800c\u70ba\uff0c\u904e\u8207\u4e0d\u53ca\u7686\u4e0d\u597d\u3002<\/p>\n\n\n\n

    \u53e6\u5916\u7814\u7a76\u4e5f\u767c\u73fe\u904b\u52d5\u5c0d\u65bc\u9aa8\u8cea\u758f\u9b06\u6539\u5584\u5177\u6709\u90e8\u4f4d\u7279\u6027\uff0c\u5373\u4e0b\u80a2\u627f\u91cd\u904b\u52d5\u53ea\u5c0d\u4e0b\u80a2\u8207\u810a\u690e\u9aa8\u9abc\u7522\u751f\u4f5c\u7528\uff0c\u800c\u4e0a\u80a2\u808c\u529b\u8a13\u7df4\u53ea\u5c0d\u4e0a\u80a2\u9aa8\u9abc\u6709\u5f71\u97ff\u3002\u56e0\u6b64\u4e00\u822c\u5efa\u8b70\u4ee5\u7d9c\u5408\u6027\u904b\u52d5\u4f86\u6539\u5584\u9aa8\u8cea\u758f\u9b06\u60a3\u8005\u7684\u554f\u984c\u6548\u76ca\u66f4\u4f73\u3002\u904b\u52d5\u5305\u542b\u6696\u8eab\u904b\u52d5\u3001\u885d\u64ca\u6027\u627f\u91cd\u904b\u52d5\u3001\u4e0a\u4e0b\u80a2\u963b\u529b\u904b\u52d5\u3001\u7ad9\u7acb\u5e73\u8861\u904b\u52d5\u3002<\/p>\n\n\n\n

    \u4e0b\u5217\uff0c\u5217\u8209\u5e7e\u500b\u9069\u5408\u9aa8\u8cea\u758f\u9b06\u75c7\u75c5\u4eba\u505a\u7684\u904b\u52d5\uff0c\u8b93\u6211\u5011\u4e00\u8d77\u4f86\u52d5\u4e00\u52d5\u5427\uff01<\/p>\n\n\n\n

    (\u4e00)\u904b\u52d5\u524d\u5f8c\u61c9\u505a\u6696\u8eab\u8207\u6536\u64cd\u904b\u52d5\uff0c\u964d\u4f4e\u904b\u52d5\u50b7\u5bb3\u98a8\u96aa\u3002<\/strong><\/p>\n\n\n\n

    \u5efa\u8b70\u8d70\u8def\u6216\u539f\u5730\u8e0f\u6b653~5\u5206\u9418\uff0c\u52a0\u4e0a\u7de9\u548c\u62c9\u7b4b\u904b\u52d5\u3002<\/p>\n\n\n\n

    • \"\"
      \u62c9\u5f8c\u5927\u817f\u7b4b<\/figcaption><\/figure><\/li>
    • \"\"
      \u62c9\u524d\u5927\u817f\u7b4b<\/figcaption><\/figure><\/li>
    • \"\"
      \u62c9\u5f8c\u5c0f\u817f\u7b4b<\/figcaption><\/figure><\/li><\/ul>\n\n\n\n

      (\u4e8c)\u885d\u64ca\u6027\u627f\u91cd\u904b\u52d5<\/strong><\/p>\n\n\n\n

      1. \u53ef\u9078\u64c7\u5feb\u8d70\u3001\u6162\u8dd1\u3001\u4e0a\u4e0b\u968e\u68af\u3001\u539f\u5730\u7528\u529b\u8e0f\u6b65\u3001\u8df3\u821e\u6216\u7db2\u7403\u7b49\u904b\u52d5\u3002<\/li>
      2. \u904b\u52d5\u8655\u65b9\uff1a\u5efa\u8b70\u6bcf\u5929\u904b\u52d530~50\u5206\u9418(\u53ef\u4e00\u6b21\u6216\u5206\u6b21\u505a\uff0c\u4f9d\u81ea\u8eab\u80fd\u529b\u6c7a\u5b9a)\uff0c\u6bcf\u9031\u904b\u52d5\u81f3\u5c114~5\u5929\u3002\u5728\u901f\u5ea6\u65b9\u9762\uff0c\u5efa\u8b70\u4ee5\u81ea\u8eab\u8eab\u9ad4\u72c0\u6cc1\u4f86\u6c7a\u5b9a\uff0c\u91cf\u529b\u800c\u70ba\u3002<\/li><\/ol>\n\n\n\n

        (\u4e09)\u4e0a\u4e0b\u80a2\u963b\u529b\u904b\u52d5<\/strong><\/p>\n\n\n\n

        1. \u4ee5\u4e0a\u4e0b\u80a2\u5927\u808c\u7fa4\u808c\u529b\u8a13\u7df4\u70ba\u4e3b\uff0c\u53ef\u904b\u7528\u6c99\u5305\u3001\u555e\u9234\u6216\u58fa\u9234(\u53ef\u7528\u5bf6\u7279\u74f6\u88dd\u6c34\u4f86\u4ee3\u66ff)\u3001\u62c9\u5f48\u529b\u7e69\u6216\u81ea\u8eab\u8eab\u9ad4\u91cd\u91cf\u7576\u963b\u529b\u3002<\/li>
        2. \u904b\u52d5\u8655\u65b9\uff1a\u5efa\u8b70\u6bcf\u4e00\u500b\u52d5\u4f5c\u91cd\u89078~10\u6b21\u70ba\u4e00\u7d44\uff0c\u4e00\u5929\u505a2~3\u7d44\uff0c\u5f9e\u6bcf\u9031\u904b\u52d51~2\u5929\u9010\u6f38\u589e\u52a0\u52302~3\u5929\uff0c\u4e2d\u9593\u81f3\u5c11\u4f11\u606f\u4e00\u5929\u3002\u963b\u529b(\u91cd\u91cf)\u8a2d\u5b9a\u5728\u53ea\u80fd\u505a1\u6b21\u4e4b\u6700\u5927\u529b\u91cf(1RM)\u768470% (\u82e5\u662f\u60a3\u8005\u81ea\u4e3b\u8a13\u7df4\uff0c\u4ee5\u8981\u8a13\u7df4\u7684\u52d5\u4f5c\u81ea\u89ba\u6700\u5927\u529b\u91cf\u7684\u4e03\u81f3\u516b\u6210\u529b\u5373\u53ef\uff0c\u4f46\u82e5\u539f\u672c\u7121\u904b\u52d5\u7fd2\u6163\u8005\uff0c\u4e00\u958b\u59cb\u7528\u4e09\u81f3\u56db\u6210\u529b\u5c31\u597d\uff0c\u4e4b\u5f8c\u518d\u9010\u6f38\u589e\u52a0)\u3002<\/li><\/ol>\n\n\n\n
          \"\"
          \u6301\u555e\u9234\u9032\u884c\u524d\u81c2\u5c48\u66f2\u808c\u529b<\/figcaption><\/figure><\/div>\n\n\n\n
          \"\"
          \u4e0a\u81c2\u4e0a\u63a8\u808c\u529b<\/figcaption><\/figure>\n\n\n\n
          \"\"
          \u524d\u81c2\u5c48\u66f2\u808c\u529b<\/figcaption><\/figure><\/div>\n\n\n\n
          \"\"
          \u6301\u5f48\u529b\u7e69\u9032\u884c\u624b\u81c2\u4e0a\u63a8\u808c\u529b<\/figcaption><\/figure><\/div>\n\n\n\n
          \"\"<\/figure>\n\n\n\n
          \"\"
          \u624b\u81c2\u524d\u63a8\u808c\u529b<\/figcaption><\/figure><\/div>\n\n\n\n
          \"\"<\/figure><\/div>\n\n\n\n
          \"\"
          \u624b\u81c2\u5916\u5c55\u808c\u529b<\/figcaption><\/figure><\/div>\n\n\n\n
          \"\"<\/figure>\n\n\n\n
          \"\"
          \u524d\u5927\u817f\u4f38\u76f4\u808c\u529b<\/figcaption><\/figure>\n\n\n\n
          • \"\"
            \u5927\u817f\u5916\u5c55\u808c\u529b<\/figcaption><\/figure><\/li>
          • \"\"
            \u5f8c\u817f\u4f38\u76f4\u808c\u529b<\/figcaption><\/figure><\/li>
          • \"\"
            \u8e2e\u8173\u5c16\u5c0f\u817f\u808c\u529b<\/figcaption><\/figure><\/li><\/ul>\n\n\n\n

            (\u56db)\u7ad9\u7acb\u5e73\u8861\u904b\u52d5\uff1a<\/strong><\/p>\n\n\n\n

            1. \u7df4\u7fd2\u6642\u4e0d\u8981\u9589\u773c\uff0c\u53ef\u9760\u8fd1\u7246\u6216\u684c\u5b50\u7ad9\uff0c\u7576\u7ad9\u7acb\u4e0d\u7a69\u5b9a\u6642\uff0c\u8b93\u8eab\u9ad4\u53ef\u4f9d\u9760\u6216\u624b\u6276\u907f\u514d\u8dcc\u5012\u3002\u4ee5\u4e0b\u5e7e\u500b\u7c21\u55ae\u5c45\u5bb6\u5e73\u8861\u904b\u52d5\u7df4\u7fd2\uff0c\u7531\u7c21\u55ae\u5230\u56f0\u96e3\u6392\u5e8f\u3002<\/li>
            2. \u82e5\u4e00\u958b\u59cb\u5e73\u8861\u4e0d\u4f73\uff0c\u53ef\u5f9e\u55ae\u624b\u8f15\u6276\u5728\u7246\u4e0a\u6216\u684c\u5b50\u7dad\u6301\u5e73\u8861\u81f3\u5c1110\u79d2\uff0c\u91cd\u89075\u6b21\u3002\u7576\u5e73\u8861\u80fd\u529b\u589e\u52a0\u6642\uff0c\u518d\u9010\u6f38\u589e\u52a0\u79d2\u6578\u53ca\u624b\u4e0d\u6276\u3002<\/li><\/ol>\n\n\n\n
              • \"\"
                \u4f75\u8173\u7ad9\u7acb<\/figcaption><\/figure><\/li>
              • \"\"
                \u8173\u5c16\u9802\u8173\u8ddf\u7ad9\u7acb<\/figcaption><\/figure><\/li>
              • \"\"
                \u8173\u5c16\u9802\u8173\u8ddf\u8d70\u8def<\/figcaption><\/figure><\/li>
              • \"\"
                \u55ae\u8173\u7ad9\u7acb<\/figcaption><\/figure><\/li>
              • \"\"
                \u55ae\u8173\u7ad9\u7acb\u524d\u5f8c\u64fa\u817f<\/figcaption><\/figure><\/li><\/ul>\n\n\n\n

                \u9aa8\u8cea\u758f\u9b06\u8005\u904b\u52d5\u6642\u61c9\u6ce8\u610f\u4e8b\u9805\uff1a<\/strong><\/p>\n\n\n\n

                1. \u9aa8\u8cea\u758f\u9b06\u60a3\u8005\u6216\u6709\u5408\u4f75\u5176\u4ed6\u75be\u75c5\u8005(\u5982\uff1a\u95dc\u7bc0\u708e\u5fc3\u3001\u81df\u76f8\u95dc\u75be\u75c5\u7b49)\uff0c\u5728\u904b\u52d5\u904e\u7a0b\u6709\u4e0d\u9069\u73fe\u8c61\uff0c\u5747\u61c9\u5148\u8acb\u6559\u91ab\u5e2b\u6216\u7269\u7406\u6cbb\u7642\u5e2b\u5f8c\uff0c\u9078\u64c7\u8f03\u9069\u5408\u7684\u904b\u52d5\u9805\u76ee\u518d\u9032\u884c\u904b\u52d5\u3002<\/li>
                2. \u904b\u52d5\u90fd\u61c9\u8a72\u91cf\u529b\u800c\u70ba\uff0c\u5f37\u5ea6\u61c9\u7de9\u6162\u9010\u6f38\u589e\u52a0\uff0c\u5faa\u5e8f\u6f38\u9032\u624d\u4e0d\u6613\u7522\u751f\u904b\u52d5\u50b7\u5bb3\u3002<\/li>
                3. \u4fdd\u6301\u898f\u5f8b\u7684\u904b\u52d5\u7fd2\u6163\u5f88\u91cd\u8981\u3002\u7814\u7a76\u767c\u73fe\u4ee5\u904b\u52d5\u65b9\u5f0f\u4f86\u5c0d\u9aa8\u8cea\u7522\u751f\u5f71\u97ff\u81f3\u5c11\u9808\u6301\u7e8c\u904b\u52d5\u8d85\u904e\u534a\u5e74\u4ee5\u4e0a\uff0c\u4e14\u53ea\u8981\u505c\u6b62\u904b\u52d5\u4e00\u6bb5\u6642\u9593\uff0c\u5247\u9aa8\u8cea\u5bc6\u5ea6\u5c31\u6703\u9010\u6f38\u4e0b\u964d\u5230\u904b\u52d5\u8a13\u7df4\u524d\u7684\u72c0\u614b\u3002<\/li>
                4. \u9ad8\u885d\u64ca\u6027\u904b\u52d5\uff0c\u5982\uff1a\u8dd1\u6b65\u6216\u8df3\u8e8d\uff0c\u56e0\u5c0d\u9aa8\u9abc\u7522\u751f\u8f03\u9ad8\u8ca0\u8377\uff0c\u6b64\u985e\u904b\u52d5\u5c0d\u65bc\u5e74\u8f15\u4eba\u6216\u9810\u9632\u9aa8\u8cea\u758f\u9b06\u8005\u8f03\u9069\u5408\uff0c\u4f46\u5c0d\u8001\u5e74\u4eba\u6216\u5df2\u8a3a\u65b7\u70ba\u9aa8\u8cea\u758f\u9b06\u8005\uff0c\u9aa8\u9abc\u76f8\u5c0d\u8106\u5f31\uff0c\u6240\u4ee5\u8f03\u4e0d\u9069\u5408\u3002<\/li>
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