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consumer-marketing-unit--display-hero" role="presentation" aria-hidden="true"><div class="consumer-marketing-unit__slot consumer-marketing-unit__slot--display-hero"/><div class="journey-unit"/></div></div><div class="SpaceHolder-oayp fXtswJ ad-height-hold"/><main id="main-content" tabindex="-1" class="BasePageMainContent-kFvAuh hHEPkK page__main-content"><article class="article main-content" lang="zh-Hant-TW"><div class="ArticlePageLedeBackground-EufvU ittFsh"><header class="ContentHeaderWrapper-clujbs ekNygm content-header article__content-header"><div data-testid="ContentHeaderContainer" class="ContentHeaderContainer-cGKRbE knDxNq"><div class="ContentHeaderHedAccreditationWrapper-GFiQf cDNVlV"><div data-testid="ContentHeaderTitleBlockWrapper" class="ContentHeaderTitleBlockWrapper-cjmSKp cYiUIw"><div data-testid="ContentHeaderRubric" class="ContentHeaderRubricBlock-LmpbT bvQemk"><div data-testid="ContentHeaderRubricDateBlock" class="ContentHeaderRubricDateBlock-kAQcZP fTFWxD"><div class="RubricWrapper-dKmCNX bCBxMS rubric ContentHeaderRubricContainer-eTudtt iRsSlw"><span class="RubricName-fVtemz cLxcNi rubric__name">bettermen</span></div></div></div><h1 data-testid="ContentHeaderHed" class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ContentHeaderHed-NCyCC iUEiRd kPdVKU dXArSz">體脂肪數值一直下不來？一天做100個深蹲你就可以心想事成！</h1></div><div class="ContentHeaderAccreditation-lfctVB etVsnJ content-header__accreditation" data-testid="ContentHeaderAccreditation"><div class="ContentHeaderDek-bIqFFZ hBnILj">100個深蹲對你來說，要嘛很簡單，要嘛很困難，想知道成果會是如何，你至少應該做滿兩個月！ </div><div class="ContentHeaderByline-kmPyCa emiglw"><div class="ContentHeaderBylineContent-dpPmNn DRFq"><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk jYjxgY bylines ContentHeaderBylines-cZqgyJ bHLeKI"><span class="BylineWrapper-jWHrLH cbAQoY byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span><a class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM BylineLink-gEnFiw iUEiRd gwgaoN gQydnk eErqIx byline__name-link button" href="/author/alonso-martinez">Alonso Martínez</a></span>和<span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><a class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM BylineLink-gEnFiw iUEiRd gwgaoN gQydnk eErqIx byline__name-link button" href="/author/cathy-hsiao">Cathy Hsiao</a></span></span></span></div><time data-testid="ContentHeaderPublishDate" datetime="2022-06-10T16:30:55+08:00" class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ContentHeaderPublishDate-eIBicG iUEiRd kaOQQe cNsVDc">2022年6月10日</time></div></div><div class="SocialIconsWrapper-hKMEXV heMbVw social-icons social-icons--standard ContentHeaderAccreditationSocialIcons-jorOau eYcyYU content-header__social-share"><ul data-testid="socialIconslist" class="SocialIconsList-cHVTIA ivmblD social-icons__list"/></div></div></div><div class="ContentHeaderLeadAsset-hGbumP dDDxdb lead-asset ContentHeaderLeadAssetWrapper-hfXHEc frGrck lead-asset--width-grid" data-testid="ContentHeaderLeadAsset"><figure class="ContentHeaderLeadAssetContent-kOfYSG dRGWbI"><div class="ContentHeaderLeadAssetContentMedia-bLEIpi hgDTU lead-asset__content__photo"><span class="SpanWrapper-umhxW jvZaPI responsive-asset ContentHeaderResponsiveAsset-bREgIb hONbnm"><div data-testid="aspect-ratio-container" class="AspectRatioContainer-bJHpJz ccdiSo"><div class="aspect-ratio--overlay-container"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa ContentHeaderResponsiveAsset-bREgIb hONbnm responsive-image"><source media="(max-width: 767px)" srcset="https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/1:1/w_120,c_limit/GettyImages-527869246.jpg 120w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/1:1/w_240,c_limit/GettyImages-527869246.jpg 240w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/1:1/w_320,c_limit/GettyImages-527869246.jpg 320w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/1:1/w_640,c_limit/GettyImages-527869246.jpg 640w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/1:1/w_960,c_limit/GettyImages-527869246.jpg 960w" sizes="100vw"/><source media="(min-width: 768px)" srcset="https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_120,c_limit/GettyImages-527869246.jpg 120w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_240,c_limit/GettyImages-527869246.jpg 240w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_320,c_limit/GettyImages-527869246.jpg 320w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_640,c_limit/GettyImages-527869246.jpg 640w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_960,c_limit/GettyImages-527869246.jpg 960w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_1280,c_limit/GettyImages-527869246.jpg 1280w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_1600,c_limit/GettyImages-527869246.jpg 1600w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_1920,c_limit/GettyImages-527869246.jpg 1920w, https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_2240,c_limit/GettyImages-527869246.jpg 2240w" sizes="100vw"/><img alt="體脂肪數值一直下不來？一天做100個深蹲你就可以心想事成！" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/62a3003653843593d1a2d82d/16:9/w_2560%2Cc_limit/GettyImages-527869246.jpg"/></picture></div></div></span></div></figure></div></div></header></div><div data-attribute-verso-pattern="article-body" class="ArticlePageContentBackGround-cNiFNN kAwnHf article-body__content"><div class="ArticlePageChunksContent-etcMtP bwyLBj"><div data-testid="ArticlePageChunks" class="ArticlePageChunks-fLyCVG eOdfIs"><div class="GridWrapper-cAzTTK sjrqk grid grid-margins grid-items-2 ArticlePageChunksGrid-hfxaau eSqXkM grid-layout--adrail narrow wide-adrail"><div class="GridItem-buujkM stRKV grid--item grid-layout__content"><div class="BodyWrapper-kufPGa dNkiOO body body__container article__body" data-journey-hook="client-content" data-testid="BodyWrapper"><div class="body__inner-container"><p>每天挑戰做100個深蹲已經在社群中流行開來，這件事究竟是太簡單或太困難，完全取決於你個人的體力。但無論如何，這確實是一個值得關注的挑戰，只要你看到這項運動的好處。接下來讓我們告訴你為什麼你該加入這個行列，以及開始前要考慮哪些事。</p><div class="Container-hnJNtl gxMaIG"/><p>日本《運動科學與醫學雜誌》上發表的一項研究試圖找出一群青少年連續做兩個月的深蹲會有什麼效果。結果顯示，年輕人如果每天重複做100個深蹲，每周做四到六天，頻率是三分鐘內完成，也就是說平均每秒做一次，參與者達成率100%。</p><div><div class="ConsumerMarketingUnitThemedWrapper-iUTMTf jssHut consumer-marketing-unit consumer-marketing-unit--article-mid-content" role="presentation" aria-hidden="true"><div class="consumer-marketing-unit__slot consumer-marketing-unit__slot--article-mid-content consumer-marketing-unit__slot--in-content"/><div class="journey-unit"/></div></div><p>這項訓練讓所有參與訓練的人體脂肪下降4.2%，體重增加了2.7%，肌肉量增加了3.2%，此外伸膝力量（也就是負責跳躍的肌群）增加了 16%，成效可說相當可觀。於是該研究得出一個結論：</p><div role="heading" aria-level="4" class="heading-h4"><strong>「深蹲訓練是改善膝關節伸肌力量和身體組成成分的有效方法。」</strong> </div><p>既然進行這種基礎訓練確實對身體有好處，那不就該趕緊排進你的訓練課表裡？先別急，在你開始前，必須先考慮幾件事。首先，對於很多人來說，每天做100個深蹲可能聽起來有點難度。之前的研究是針對固定在學校進行體育鍛煉的學生，以及參加過區域比賽學的生進行的抽樣調查。他們當然能夠很快適應這項訓練，並且在規定的三分鐘內達標。</p><div class="AdWrapper-dQtivb fZrssQ ad ad--in-content"><div class="ad__slot ad__slot--in-content" data-node-id="74rez"/></div><p>聽起來簡單，你卻不一定辦得到，不是我們要打擊你的信心，實情是你可能是一個坐著（加上躺平）時間多過站著的人，平日根本不怎麼運動，更別提進行規律的訓練了。所以一開始，我們建議從比較簡單的目標起步，再慢慢增加每天重複的次數。另外，<strong>你也可以嘗試以一天為單位，把這100個深蹲分幾次完成，例如一次做25個，分四次（四個時段）做</strong>，等到身體適應這個訓練強度，就可以挑戰一次做50個，逐步提升到最終目標，一口氣做完100個，覺得三分鐘難度太高？那就用五到六分鐘做完。 </p><div data-attr-viewport-monitor="inline-recirc" class="inline-recirc-wrapper inline-recirc-observer-target-1 viewport-monitor-anchor"/><p>當然，想看到成果，你必須有耐心等待一段時間。畢竟該研究是花了兩個月才得出大數據，專家也表示，至少需要持續兩到三週才能看到鍛煉的效果。你要怎麼分辨或確認自己訓練後確實產生變化？這很簡單，你可以根據之前的體力活動感受到。如果你是一個初學者，在持續一段時間後，你可以有更多的精力和能力來完成這個動作。要是你本來就有健身習慣，做深蹲還可以讓你在其他方面受益，像是增加肌肉質量、加強腿力等等。</p></div></div></div><div class="GridItem-buujkM fVLMby grid--item grid-layout__aside"><div class="StickyBoxWrapper-jfYBuk fifekH sticky-box"><div class="StickyBoxPrimary-dzWDWL cdhYoN sticky-box__primary"><div class="AdWrapper-dQtivb fZrssQ ad ad--rail"><div class="ad__slot ad__slot--rail" data-node-id="lz8ib"/></div><div class="ConsumerMarketingUnitThemedWrapper-iUTMTf jssHut consumer-marketing-unit consumer-marketing-unit--display-rail" role="presentation" aria-hidden="true"><div class="consumer-marketing-unit__slot consumer-marketing-unit__slot--display-rail"/><div class="journey-unit"/></div></div><div class="StickyBoxPlaceholder-grPmrg dxAvXx"/></div></div></div><div data-testid="RowWrapper" class="BaseWrap-sc-gjQpdd RowWrapper-UmqTg iUEiRd HEhan full-bleed-ad row-mid-content-ad"><div class="StickyMidContentAdWrapper-fSBzwl drzyIa ad-stickymidcontent"><div class="AdWrapper-dQtivb fZrssQ ad ad--mid-content should-hold-space"><div class="ad__slot ad__slot--mid-content" data-node-id="v7vs8c"/></div></div></div><div class="GridWrapper-cAzTTK sjrqk grid grid-margins grid-items-2 ArticlePageChunksGrid-hfxaau eSqXkM grid-layout--adrail narrow wide-adrail"><div class="GridItem-buujkM stRKV grid--item grid-layout__content"><div class="BodyWrapper-kufPGa dNkiOO body body__container article__body" data-journey-hook="client-content" data-testid="BodyWrapper"><div class="body__inner-container"><p>要是你真的堅持做滿兩個月，這項挑戰對你來說可能顯得無聊了，那麼，建議你可以進行深蹲變化（像是負重深蹲）的訓練，或者在日常訓練中加入其他練習方式。也許你可以嘗試另一個挑戰，但不管如何，至少都要保持鍛鍊的緊密性，別鬆懈下來。 </p><div class="ExternalLinkEmbedWrapper-hNDkqw fLpEqX" data-testid="external-link-embed--inline"><div class="ExternalLinkEmbedText-glBTSy gjIvqY"><div class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedRubric-hYBGeO dQqwqj lcevxY">繼續閱讀</div><a attributes="[object Object]" class="external-link-embed__hed-link button" href="/bettermen/article/矮個子-健身方式"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedHed-dSIMOS iUEiRd hiGyJm gLqRfQ">個子不高怎麼讓身材顯得修長？5個你該知道的技巧！</span></a><p class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedDek-btrWcN iUEiRd kmbJUv jwHNCY">如果你身高不是很高，鍛煉時有五個關鍵的技巧必須學起來，這樣才能最大化獲得你想要的健身成果。</p><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines ExternalLinkEmbedBylines-fFFaGd eNAzyl"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span><a class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM BylineLink-gEnFiw iUEiRd gwgaoN gQydnk eErqIx byline__name-link button" href="/author/paloma-gonzalez">Paloma González</a></span>和<span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><a class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM BylineLink-gEnFiw iUEiRd gwgaoN gQydnk eErqIx byline__name-link button" href="/author/cathy-hsiao">Cathy Hsiao</a></span></span></span></div></div><a attributes="[object Object]" class="external-link-embed__image-link" href="/bettermen/article/矮個子-健身方式"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa ExternalLinkEmbedResponsiveImage-iGydLQ kHgShD responsive-image"><img alt="article image" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/62919a4ec8c408315dc2b3f6/1:1/w_775%2Cc_limit/GettyImages-1297482145.jpg" srcset="https://media.gq.com.tw/photos/62919a4ec8c408315dc2b3f6/1:1/w_120,c_limit/GettyImages-1297482145.jpg 120w, https://media.gq.com.tw/photos/62919a4ec8c408315dc2b3f6/1:1/w_240,c_limit/GettyImages-1297482145.jpg 240w, https://media.gq.com.tw/photos/62919a4ec8c408315dc2b3f6/1:1/w_320,c_limit/GettyImages-1297482145.jpg 320w, https://media.gq.com.tw/photos/62919a4ec8c408315dc2b3f6/1:1/w_640,c_limit/GettyImages-1297482145.jpg 640w" sizes="100vw"/></picture></a></div><div class="ExternalLinkEmbedWrapper-hNDkqw fLpEqX" data-testid="external-link-embed--inline"><div class="ExternalLinkEmbedText-glBTSy gjIvqY"><div class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedRubric-hYBGeO dQqwqj lcevxY">繼續閱讀</div><a attributes="[object Object]" class="external-link-embed__hed-link button" href="/bettermen/article/腹部肌群-六塊肌-鍛鍊"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedHed-dSIMOS iUEiRd hiGyJm gLqRfQ">腹肌要練到無懈可擊這三個肌肉群你絕不能放過！</span></a><p class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedDek-btrWcN iUEiRd kmbJUv jwHNCY">為了秀六塊肌，你需要鍛煉核心部位的最大肌肉，讓GQ告訴你到底是哪些肌肉，以及怎麼練最有效。</p><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines ExternalLinkEmbedBylines-fFFaGd eNAzyl"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span><a class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM BylineLink-gEnFiw iUEiRd gwgaoN gQydnk eErqIx byline__name-link button" href="/author/paloma-gonzalez">Paloma González</a></span>和<span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><a class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM BylineLink-gEnFiw iUEiRd gwgaoN gQydnk eErqIx byline__name-link button" href="/author/cathy-hsiao">Cathy Hsiao</a></span></span></span></div></div><a attributes="[object Object]" class="external-link-embed__image-link" href="/bettermen/article/腹部肌群-六塊肌-鍛鍊"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa ExternalLinkEmbedResponsiveImage-iGydLQ kHgShD responsive-image"><img alt="article image" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/62943487c8c408315dc2b40b/1:1/w_775%2Cc_limit/GettyImages-1055580928.jpg" srcset="https://media.gq.com.tw/photos/62943487c8c408315dc2b40b/1:1/w_120,c_limit/GettyImages-1055580928.jpg 120w, https://media.gq.com.tw/photos/62943487c8c408315dc2b40b/1:1/w_240,c_limit/GettyImages-1055580928.jpg 240w, https://media.gq.com.tw/photos/62943487c8c408315dc2b40b/1:1/w_320,c_limit/GettyImages-1055580928.jpg 320w, https://media.gq.com.tw/photos/62943487c8c408315dc2b40b/1:1/w_640,c_limit/GettyImages-1055580928.jpg 640w" sizes="100vw"/></picture></a></div><div class="ExternalLinkEmbedWrapper-hNDkqw fLpEqX" data-testid="external-link-embed--inline"><div class="ExternalLinkEmbedText-glBTSy gjIvqY"><div class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedRubric-hYBGeO dQqwqj lcevxY">繼續閱讀</div><a attributes="[object Object]" class="external-link-embed__hed-link button" href="/bettermen/article/背部鍛鍊-運動健身"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedHed-dSIMOS iUEiRd hiGyJm gLqRfQ">不該忽視背部訓練的3個理由與3種運動推薦</span></a><p class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedDek-btrWcN iUEiRd kmbJUv jwHNCY">背痛、緊張或頸部僵硬，大多數時候，這些抱怨不是來自短期內超負荷，而是因為持續缺乏鍛煉。你可以在這裡找到原因，最重要的是如何解決這個問題！</p><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines ExternalLinkEmbedBylines-fFFaGd eNAzyl"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span><a class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM BylineLink-gEnFiw iUEiRd gwgaoN gQydnk eErqIx byline__name-link button" href="/author/gq-de">GQ.de</a></span>和<span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><a class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM BylineLink-gEnFiw iUEiRd gwgaoN gQydnk eErqIx byline__name-link button" href="/author/cathy-hsiao">Cathy Hsiao</a></span></span></span></div></div><a attributes="[object Object]" class="external-link-embed__image-link" href="/bettermen/article/背部鍛鍊-運動健身"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa ExternalLinkEmbedResponsiveImage-iGydLQ kHgShD responsive-image"><img alt="article image" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/62660d0924be483c33ca675f/1:1/w_775%2Cc_limit/GettyImages-1214867593.jpg" srcset="https://media.gq.com.tw/photos/62660d0924be483c33ca675f/1:1/w_120,c_limit/GettyImages-1214867593.jpg 120w, https://media.gq.com.tw/photos/62660d0924be483c33ca675f/1:1/w_240,c_limit/GettyImages-1214867593.jpg 240w, https://media.gq.com.tw/photos/62660d0924be483c33ca675f/1:1/w_320,c_limit/GettyImages-1214867593.jpg 320w, https://media.gq.com.tw/photos/62660d0924be483c33ca675f/1:1/w_640,c_limit/GettyImages-1214867593.jpg 640w" sizes="100vw"/></picture></a></div><p>更多精彩時尚風格內容，也請追蹤GQ Taiwan以下平台<br/>IG： <a data-offer-url="https://smarturl.it/ytfai5" class="external-link" data-event-click="{&quot;element&quot;:&quot;ExternalLink&quot;,&quot;outgoingURL&quot;:&quot;https://smarturl.it/ytfai5&quot;}" href="https://smarturl.it/ytfai5" rel="nofollow noopener" target="_blank">https://smarturl.it/ytfai5</a></p><p>LINE ：<a data-offer-url="https://maac.io/1ffHE" class="external-link" data-event-click="{&quot;element&quot;:&quot;ExternalLink&quot;,&quot;outgoingURL&quot;:&quot;https://maac.io/1ffHE&quot;}" href="https://maac.io/1ffHE" rel="nofollow noopener" target="_blank">https</a><a data-offer-url="https://pse.is/PU7CK" class="external-link" data-event-click="{&quot;element&quot;:&quot;ExternalLink&quot;,&quot;outgoingURL&quot;:&quot;https://pse.is/PU7CK&quot;}" href="https://pse.is/PU7CK" rel="nofollow noopener" target="_blank">://maac.io/1ffHE</a></p><div/><p>購買當期雜誌：<a data-offer-url="https://pse.is/UAVJX" class="external-link" data-event-click="{&quot;element&quot;:&quot;ExternalLink&quot;,&quot;outgoingURL&quot;:&quot;https://pse.is/UAVJX&quot;}" href="https://pse.is/UAVJX" rel="nofollow noopener" target="_blank">GQ當期雜誌購買連結</a></p><p>購買當期iPad雜誌：<a href="https://www.gq.com.tw/magazine">GQ當期iPad雜誌購買連結</a> </p></div></div></div><div class="GridItem-buujkM fVLMby grid--item grid-layout__aside"><div class="StickyBoxWrapper-jfYBuk fifekH sticky-box"><div class="StickyBoxPrimary-dzWDWL cdhYoN sticky-box__primary"><div class="AdWrapper-dQtivb fZrssQ ad ad--rail"><div class="ad__slot ad__slot--rail" data-node-id="n2024"/></div><div class="ConsumerMarketingUnitThemedWrapper-iUTMTf jssHut consumer-marketing-unit consumer-marketing-unit--display-rail" role="presentation" aria-hidden="true"><div class="consumer-marketing-unit__slot consumer-marketing-unit__slot--display-rail"/><div class="journey-unit"/></div></div><div class="StickyBoxPlaceholder-grPmrg dxAvXx"/></div></div></div></div><div class="GridWrapper-cAzTTK sjrqk grid grid-margins grid-items-2 PaywallInlineBarrierWithWrapperGrid-fyrGfS kLQIUk grid-layout--adrail narrow wide-adrail"><div class="GridItem-buujkM stRKV grid--item grid-layout__content"><div class="body body__inline-barrier article__body"><div class="container container--body"><div class="container--body-inner"><aside class="PaywallInlineBarrierWrapper-iBnuqk lfXXa-D" data-testid="PaywallInlineBarrierWrapper"><div 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class="ContentFooterWrapper-jVNdRG dTJkpP ArticlePageContentFooterGrid-ccsXYy eMZRHU article-body__footer"><div data-testid="RowWrapper" class="BaseWrap-sc-gjQpdd RowWrapper-UmqTg iUEiRd HEhan"><div class="GridWrapper-cAzTTK sjrqk grid grid-margins grid-items-2 grid-layout--adrail narrow wide-adrail"><div class="GridItem-buujkM stRKV grid--item grid-layout__content"><div data-testid="TagCloudWrapper" class="TagCloudWrapper-gGgndx jCQUNw ContentFooterTagCloud-krQmRG esZLGh"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ TagCloudSectionHeader-cOforY iUEiRd cOkoVq kQQRmu">關鍵字</span><a href="/tag/%E9%81%8B%E5%8B%95%E5%81%A5%E8%BA%AB" class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM TagCloudLink-kvjZFu iUEiRd gwgaoN ijxGdt ldGMWn"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ TagCloudName-eAUnLd iUEiRd ckZipB bUkXwu">運動健身</span></a><a href="/tag/%E6%B7%B1%E8%B9%B2" class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM TagCloudLink-kvjZFu iUEiRd gwgaoN ijxGdt ldGMWn"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ TagCloudName-eAUnLd iUEiRd ckZipB bUkXwu">深蹲</span></a><a href="/tag/%E8%82%8C%E8%82%89" class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BaseLink-eNWuiM TagCloudLink-kvjZFu iUEiRd gwgaoN ijxGdt ldGMWn"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ TagCloudName-eAUnLd iUEiRd ckZipB bUkXwu">肌肉</span></a></div></div></div></div><div data-testid="ContentFooterBottom" class="ContentFooterBottom-jwWZfC kcbyiW"><div class="content-bottom-anchor"/><div class="ConsumerMarketingUnitThemedWrapper-iUTMTf jssHut consumer-marketing-unit consumer-marketing-unit--article-footer" role="presentation" aria-hidden="true"><div class="consumer-marketing-unit__slot consumer-marketing-unit__slot--article-footer"/><div class="journey-unit"/></div><div data-attr-viewport-monitor="" class="recirc-list-wrapper viewport-monitor-anchor"><div data-testid="RowWrapper" class="BaseWrap-sc-gjQpdd RowWrapper-UmqTg iUEiRd HEhan ContentFooterRelated-kEBiFe klbRCm"><div class="GridWrapper-cAzTTK jXvsWG grid grid-margins grid-items-0 SummaryCollectionGridComponent-ktyEog bdTTVU summary-collection-grid RecircListDefaultOverlaySummaryCollectionGrid-AHJhY TRZgI recirc-list__items summary-collection-grid--four-columns summary-collection-grid--TextBelowDesktopOnlyThirds"><div class="GridItem-buujkM kHPPIF grid--item"><div class="SummaryCollectionGridContent-eVUpRm flthaR"><div class="SectionTitleRoot-dBGvdq djXGZe SummaryCollectionGridSectionTitle-fCmYwG eAcJMh" data-testid="SectionTitle"><header class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ SectionTitleHed-dKqZet bVCFRm SFeJg gqvskx">GQ Recommends</header></div><div class="SummaryCollectionGridItems-DZShR jYZXSp hide-read-more-ad" data-testid="SummaryCollectionGridItems"><div class="SummaryItemWrapper-iwvBff gtzMyl summary-item summary-item--has-mobile-border summary-item--ARTICLE summary-item--no-icon summary-item--text-align-left summary-item--layout-placement-text-below-desktop-only summary-item--layout-position-image-left summary-item--layout-proportions-33-66 summary-item--side-by-side-align-top summary-item--side-by-side-image-right-mobile-false summary-item--standard SummaryCollectionGridSummaryItem-WColm eeNoKa" data-item="{&quot;dangerousHed&quot;:&quot;想試試負重有氧訓練嗎？一舉讓訓練強度、力量、耐力和燃脂效果都往上提升！&quot;,&quot;index&quot;:0,&quot;contentType&quot;:&quot;venue&quot;,&quot;hotelLink&quot;:&quot;https://www.gq.com.tw/article/負重有氧訓練#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1&quot;,&quot;layout&quot;:&quot;GridFourColumns&quot;}" role="button" tabindex="0"><div class="SummaryItemAssetContainer-gwhFFH ogpYq summary-item__asset-container"><a class="SummaryItemImageLink-dshqxb USLvL summary-item__image-link summary-item-tracking__image-link" href="https://www.gq.com.tw/article/負重有氧訓練#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" aria-hidden="true" tabindex="-1" data-component-type="recirc-river" data-recirc-id="item-image-1" data-recirc-pattern="summary-item" target="_self"><span class="SpanWrapper-umhxW kGxnNB responsive-asset SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image"><div data-testid="aspect-ratio-container" class="AspectRatioContainer-bJHpJz hlQxkn"><div class="aspect-ratio--overlay-container"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image responsive-image"><noscript><source media="(max-width: 767px)" srcset="" sizes="100vw"/><source media="(min-width: 768px)" srcset="" sizes="100vw"/><img alt="想試試負重有氧訓練嗎？一舉讓訓練強度、力量、耐力和燃脂效果都往上提升！" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/66976b34757e52fc0ba2cd3d/1:1/pass/undefined"/></noscript></picture></div></div></span></a></div><div class="SummaryItemContent-eiDYMl jSTUsQ summary-item__content"><div class="SummaryItemRubricWrapper-jjNbqu bsjkmD"><div class="RubricWrapper-dKmCNX bCBxMS rubric SummaryItemRubric-dguGKN lapGFj summary-item__rubric"><span class="RubricName-fVtemz cLxcNi rubric__name">Better Men</span></div></div><a class="SummaryItemHedLink-civMjp fFPekr summary-item-tracking__hed-link summary-item__hed-link bottom_recirc-1" data-component-type="recirc-river" data-recirc-id="item-hed-1" data-recirc-pattern="summary-item" href="https://www.gq.com.tw/article/負重有氧訓練#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" target="_self"><div data-testid="ClampWrapper" class="ClampWrapper-kZxfkB hTTNGO clamp SummaryItemHedBase-hiFYpQ eybupz summary-item__hed"><div class="ClampContent-hilPkr edMVKv"><div class="SummaryItemHedTag-TWblf gxaOcP" data-testid="SummaryItemHed">想試試負重有氧訓練嗎？一舉讓訓練強度、力量、耐力和燃脂效果都往上提升！</div></div></div></a><div class="SummaryItemBylineWrapper-boCfbi hYsZi summary-item__byline-date-icon"><div class="SummaryItemBaseByline-fFbXkY dCyUPE summary-item__byline"><div class="summary-item__byline__content"><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span>Paloma González</span></span></span></div></div></div></div></div></div><div class="SummaryItemWrapper-iwvBff gtzMyl summary-item summary-item--has-mobile-border summary-item--ARTICLE summary-item--no-icon summary-item--text-align-left summary-item--layout-placement-text-below-desktop-only summary-item--layout-position-image-left summary-item--layout-proportions-33-66 summary-item--side-by-side-align-top summary-item--side-by-side-image-right-mobile-false summary-item--standard SummaryCollectionGridSummaryItem-WColm eeNoKa" data-item="{&quot;dangerousHed&quot;:&quot;健身組數間需要休息的理由、方法、時間？讓路克·伊凡斯的明星教練告訴你如何安排好讓訓練成果取得最大效益！&quot;,&quot;index&quot;:1,&quot;contentType&quot;:&quot;venue&quot;,&quot;hotelLink&quot;:&quot;https://www.gq.com.tw/article/%E7%B5%84%E9%96%93%E4%BC%91%E6%81%AF%E6%99%82%E9%96%93%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1&quot;,&quot;layout&quot;:&quot;GridFourColumns&quot;}" role="button" tabindex="0"><div class="SummaryItemAssetContainer-gwhFFH ogpYq summary-item__asset-container"><a class="SummaryItemImageLink-dshqxb USLvL summary-item__image-link summary-item-tracking__image-link" href="https://www.gq.com.tw/article/%E7%B5%84%E9%96%93%E4%BC%91%E6%81%AF%E6%99%82%E9%96%93%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" aria-hidden="true" tabindex="-1" data-component-type="recirc-river" data-recirc-id="item-image-2" data-recirc-pattern="summary-item" target="_self"><span class="SpanWrapper-umhxW kGxnNB responsive-asset SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image"><div data-testid="aspect-ratio-container" class="AspectRatioContainer-bJHpJz hlQxkn"><div class="aspect-ratio--overlay-container"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image responsive-image"><noscript><source media="(max-width: 767px)" srcset="" sizes="100vw"/><source media="(min-width: 768px)" srcset="" sizes="100vw"/><img alt="健身組數間需要休息的理由、方法、時間？讓路克·伊凡斯的明星教練告訴你如何安排好讓訓練成果取得最大效益！" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/66b70a808b13b1bf9bb7c2ae/1:1/pass/undefined"/></noscript></picture></div></div></span></a></div><div class="SummaryItemContent-eiDYMl jSTUsQ summary-item__content"><div class="SummaryItemRubricWrapper-jjNbqu bsjkmD"><div class="RubricWrapper-dKmCNX bCBxMS rubric SummaryItemRubric-dguGKN lapGFj summary-item__rubric"><span class="RubricName-fVtemz cLxcNi rubric__name">Better Men</span></div></div><a class="SummaryItemHedLink-civMjp fFPekr summary-item-tracking__hed-link summary-item__hed-link bottom_recirc-2" data-component-type="recirc-river" data-recirc-id="item-hed-2" data-recirc-pattern="summary-item" href="https://www.gq.com.tw/article/%E7%B5%84%E9%96%93%E4%BC%91%E6%81%AF%E6%99%82%E9%96%93%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" target="_self"><div data-testid="ClampWrapper" class="ClampWrapper-kZxfkB hTTNGO clamp SummaryItemHedBase-hiFYpQ eybupz summary-item__hed"><div class="ClampContent-hilPkr edMVKv"><div class="SummaryItemHedTag-TWblf gxaOcP" data-testid="SummaryItemHed">健身組數間需要休息的理由、方法、時間？讓路克·伊凡斯的明星教練告訴你如何安排好讓訓練成果取得最大效益！</div></div></div></a><div class="SummaryItemBylineWrapper-boCfbi hYsZi summary-item__byline-date-icon"><div class="SummaryItemBaseByline-fFbXkY dCyUPE summary-item__byline"><div class="summary-item__byline__content"><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span>Tom Ward</span></span></span></div></div></div></div></div></div><div class="SummaryItemWrapper-iwvBff gtzMyl summary-item summary-item--has-mobile-border summary-item--ARTICLE summary-item--no-icon summary-item--text-align-left summary-item--layout-placement-text-below-desktop-only summary-item--layout-position-image-left summary-item--layout-proportions-33-66 summary-item--side-by-side-align-top summary-item--side-by-side-image-right-mobile-false summary-item--standard SummaryCollectionGridSummaryItem-WColm eeNoKa" data-item="{&quot;dangerousHed&quot;:&quot;夏天不出汗也能增肌肌肉、降血壓、提高腦力？每次30分鐘低衝擊運動LISS練了保證不後悔！&quot;,&quot;index&quot;:2,&quot;contentType&quot;:&quot;venue&quot;,&quot;hotelLink&quot;:&quot;https://www.gq.com.tw/article/liss夏日不流汗鍛鍊#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1&quot;,&quot;layout&quot;:&quot;GridFourColumns&quot;}" role="button" tabindex="0"><div class="SummaryItemAssetContainer-gwhFFH ogpYq summary-item__asset-container"><a class="SummaryItemImageLink-dshqxb USLvL summary-item__image-link summary-item-tracking__image-link" href="https://www.gq.com.tw/article/liss夏日不流汗鍛鍊#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" aria-hidden="true" tabindex="-1" data-component-type="recirc-river" data-recirc-id="item-image-3" data-recirc-pattern="summary-item" target="_self"><span class="SpanWrapper-umhxW kGxnNB responsive-asset SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image"><div data-testid="aspect-ratio-container" class="AspectRatioContainer-bJHpJz hlQxkn"><div class="aspect-ratio--overlay-container"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image responsive-image"><noscript><source media="(max-width: 767px)" srcset="" sizes="100vw"/><source media="(min-width: 768px)" srcset="" sizes="100vw"/><img alt="夏天不出汗也能增肌肌肉、降血壓、提高腦力？每次30分鐘低衝擊運動LISS練了保證不後悔！" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/669df95db9ba2c76a1a57840/1:1/pass/undefined"/></noscript></picture></div></div></span></a></div><div class="SummaryItemContent-eiDYMl jSTUsQ summary-item__content"><div class="SummaryItemRubricWrapper-jjNbqu bsjkmD"><div class="RubricWrapper-dKmCNX bCBxMS rubric SummaryItemRubric-dguGKN lapGFj summary-item__rubric"><span class="RubricName-fVtemz cLxcNi rubric__name">Better Men</span></div></div><a class="SummaryItemHedLink-civMjp fFPekr summary-item-tracking__hed-link summary-item__hed-link bottom_recirc-3" data-component-type="recirc-river" data-recirc-id="item-hed-3" data-recirc-pattern="summary-item" href="https://www.gq.com.tw/article/liss夏日不流汗鍛鍊#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" target="_self"><div data-testid="ClampWrapper" class="ClampWrapper-kZxfkB hTTNGO clamp SummaryItemHedBase-hiFYpQ eybupz summary-item__hed"><div class="ClampContent-hilPkr edMVKv"><div class="SummaryItemHedTag-TWblf gxaOcP" data-testid="SummaryItemHed">夏天不出汗也能增肌肌肉、降血壓、提高腦力？每次30分鐘低衝擊運動LISS練了保證不後悔！</div></div></div></a><div class="SummaryItemBylineWrapper-boCfbi hYsZi summary-item__byline-date-icon"><div class="SummaryItemBaseByline-fFbXkY dCyUPE summary-item__byline"><div class="summary-item__byline__content"><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span>Tom Ward</span></span></span></div></div></div></div></div></div><div class="AdWrapper-dQtivb fZrssQ SummaryCollectionGridSummaryItem-WColm eeNoKa ad ad--read-more"><div class="ad__slot ad__slot--read-more" data-node-id="8uulu8"/></div><div class="SummaryItemWrapper-iwvBff gtzMyl summary-item summary-item--has-mobile-border summary-item--ARTICLE summary-item--no-icon summary-item--text-align-left summary-item--layout-placement-text-below-desktop-only summary-item--layout-position-image-left summary-item--layout-proportions-33-66 summary-item--side-by-side-align-top summary-item--side-by-side-image-right-mobile-false summary-item--standard SummaryCollectionGridSummaryItem-WColm eeNoKa" data-item="{&quot;dangerousHed&quot;:&quot;追巴黎奧運不要只想著躺沙發配啤酒緊盯螢幕順便做5種啞鈴訓練一勞永逸擺脫背痛吧！&quot;,&quot;index&quot;:3,&quot;contentType&quot;:&quot;venue&quot;,&quot;hotelLink&quot;:&quot;https://www.gq.com.tw/article/背部訓練減輕背痛#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1&quot;,&quot;layout&quot;:&quot;GridFourColumns&quot;}" role="button" tabindex="0"><div class="SummaryItemAssetContainer-gwhFFH ogpYq summary-item__asset-container"><a class="SummaryItemImageLink-dshqxb USLvL summary-item__image-link summary-item-tracking__image-link" href="https://www.gq.com.tw/article/背部訓練減輕背痛#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" aria-hidden="true" tabindex="-1" data-component-type="recirc-river" data-recirc-id="item-image-4" data-recirc-pattern="summary-item" target="_self"><span class="SpanWrapper-umhxW kGxnNB responsive-asset SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image"><div data-testid="aspect-ratio-container" class="AspectRatioContainer-bJHpJz hlQxkn"><div class="aspect-ratio--overlay-container"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image responsive-image"><noscript><source media="(max-width: 767px)" srcset="" sizes="100vw"/><source media="(min-width: 768px)" srcset="" sizes="100vw"/><img alt="追巴黎奧運不要只想著躺沙發配啤酒緊盯螢幕順便做5種啞鈴訓練一勞永逸擺脫背痛吧！" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/66a878d84adc226b4b58b58f/1:1/pass/undefined"/></noscript></picture></div></div></span></a></div><div class="SummaryItemContent-eiDYMl jSTUsQ summary-item__content"><div class="SummaryItemRubricWrapper-jjNbqu bsjkmD"><div class="RubricWrapper-dKmCNX bCBxMS rubric SummaryItemRubric-dguGKN lapGFj summary-item__rubric"><span class="RubricName-fVtemz cLxcNi rubric__name">Better Men</span></div></div><a class="SummaryItemHedLink-civMjp fFPekr summary-item-tracking__hed-link summary-item__hed-link bottom_recirc-4" data-component-type="recirc-river" data-recirc-id="item-hed-4" data-recirc-pattern="summary-item" href="https://www.gq.com.tw/article/背部訓練減輕背痛#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" target="_self"><div data-testid="ClampWrapper" class="ClampWrapper-kZxfkB hTTNGO clamp SummaryItemHedBase-hiFYpQ eybupz summary-item__hed"><div class="ClampContent-hilPkr edMVKv"><div class="SummaryItemHedTag-TWblf gxaOcP" data-testid="SummaryItemHed">追巴黎奧運不要只想著躺沙發配啤酒緊盯螢幕順便做5種啞鈴訓練一勞永逸擺脫背痛吧！</div></div></div></a><div class="SummaryItemBylineWrapper-boCfbi hYsZi summary-item__byline-date-icon"><div class="SummaryItemBaseByline-fFbXkY dCyUPE summary-item__byline"><div class="summary-item__byline__content"><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span>Cristina Vila</span></span></span></div></div></div></div></div></div><div class="SummaryItemWrapper-iwvBff gtzMyl summary-item summary-item--has-mobile-border summary-item--ARTICLE summary-item--no-icon summary-item--text-align-left summary-item--layout-placement-text-below-desktop-only summary-item--layout-position-image-left summary-item--layout-proportions-33-66 summary-item--side-by-side-align-top summary-item--side-by-side-image-right-mobile-false summary-item--standard SummaryCollectionGridSummaryItem-WColm eeNoKa" data-item="{&quot;dangerousHed&quot;:&quot;什麼是心率區間訓練？加入日常鍛煉的好處是什麼？及如何充分利用它？&quot;,&quot;index&quot;:4,&quot;contentType&quot;:&quot;venue&quot;,&quot;hotelLink&quot;:&quot;https://www.gq.com.tw/article/心率區訓練#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1&quot;,&quot;layout&quot;:&quot;GridFourColumns&quot;}" role="button" tabindex="0"><div class="SummaryItemAssetContainer-gwhFFH ogpYq summary-item__asset-container"><a class="SummaryItemImageLink-dshqxb USLvL summary-item__image-link summary-item-tracking__image-link" href="https://www.gq.com.tw/article/心率區訓練#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" aria-hidden="true" tabindex="-1" data-component-type="recirc-river" data-recirc-id="item-image-5" data-recirc-pattern="summary-item" target="_self"><span class="SpanWrapper-umhxW kGxnNB responsive-asset SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image"><div data-testid="aspect-ratio-container" class="AspectRatioContainer-bJHpJz hlQxkn"><div class="aspect-ratio--overlay-container"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image responsive-image"><noscript><source media="(max-width: 767px)" srcset="" sizes="100vw"/><source media="(min-width: 768px)" srcset="" sizes="100vw"/><img alt="什麼是心率區間訓練？加入日常鍛煉的好處是什麼？及如何充分利用它？" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/6694bb710286d11930323a49/1:1/pass/undefined"/></noscript></picture></div></div></span></a></div><div class="SummaryItemContent-eiDYMl jSTUsQ summary-item__content"><div class="SummaryItemRubricWrapper-jjNbqu bsjkmD"><div class="RubricWrapper-dKmCNX bCBxMS rubric SummaryItemRubric-dguGKN lapGFj summary-item__rubric"><span class="RubricName-fVtemz cLxcNi rubric__name">Better Men</span></div></div><a class="SummaryItemHedLink-civMjp fFPekr summary-item-tracking__hed-link summary-item__hed-link bottom_recirc-5" data-component-type="recirc-river" data-recirc-id="item-hed-5" data-recirc-pattern="summary-item" href="https://www.gq.com.tw/article/心率區訓練#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" target="_self"><div data-testid="ClampWrapper" class="ClampWrapper-kZxfkB hTTNGO clamp SummaryItemHedBase-hiFYpQ eybupz summary-item__hed"><div class="ClampContent-hilPkr edMVKv"><div class="SummaryItemHedTag-TWblf gxaOcP" data-testid="SummaryItemHed">什麼是心率區間訓練？加入日常鍛煉的好處是什麼？及如何充分利用它？</div></div></div></a><div class="SummaryItemBylineWrapper-boCfbi hYsZi summary-item__byline-date-icon"><div class="SummaryItemBaseByline-fFbXkY dCyUPE summary-item__byline"><div class="summary-item__byline__content"><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span>María González</span></span></span></div></div></div></div></div></div><div class="SummaryItemWrapper-iwvBff gtzMyl summary-item summary-item--has-mobile-border summary-item--ARTICLE summary-item--no-icon summary-item--text-align-left summary-item--layout-placement-text-below-desktop-only summary-item--layout-position-image-left summary-item--layout-proportions-33-66 summary-item--side-by-side-align-top summary-item--side-by-side-image-right-mobile-false summary-item--standard SummaryCollectionGridSummaryItem-WColm eeNoKa" data-item="{&quot;dangerousHed&quot;:&quot;「麟洋配」再次合體好熱血！不是誰都可以成為李洋和王齊麟，但透過2項強化下半身訓練，有助羽球運動取得好表現！&quot;,&quot;index&quot;:5,&quot;contentType&quot;:&quot;venue&quot;,&quot;hotelLink&quot;:&quot;https://www.gq.com.tw/article/%E7%BE%BD%E7%90%83%E5%BC%B7%E5%8C%96%E4%B8%8B%E5%8D%8A%E8%BA%AB%E8%A8%93%E7%B7%B4#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1&quot;,&quot;layout&quot;:&quot;GridFourColumns&quot;}" role="button" tabindex="0"><div class="SummaryItemAssetContainer-gwhFFH ogpYq summary-item__asset-container"><a class="SummaryItemImageLink-dshqxb USLvL summary-item__image-link summary-item-tracking__image-link" href="https://www.gq.com.tw/article/%E7%BE%BD%E7%90%83%E5%BC%B7%E5%8C%96%E4%B8%8B%E5%8D%8A%E8%BA%AB%E8%A8%93%E7%B7%B4#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" aria-hidden="true" tabindex="-1" data-component-type="recirc-river" data-recirc-id="item-image-6" data-recirc-pattern="summary-item" target="_self"><span class="SpanWrapper-umhxW kGxnNB responsive-asset SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image"><div data-testid="aspect-ratio-container" class="AspectRatioContainer-bJHpJz hlQxkn"><div class="aspect-ratio--overlay-container"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image responsive-image"><noscript><source media="(max-width: 767px)" srcset="" sizes="100vw"/><source media="(min-width: 768px)" srcset="" sizes="100vw"/><img alt="「麟洋配」再次合體好熱血！不是誰都可以成為李洋和王齊麟，但透過2項強化下半身訓練，有助羽球運動取得好表現！" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/66a9c7aefc722bf0e6032267/1:1/pass/undefined"/></noscript></picture></div></div></span></a></div><div class="SummaryItemContent-eiDYMl jSTUsQ summary-item__content"><div class="SummaryItemRubricWrapper-jjNbqu bsjkmD"><div class="RubricWrapper-dKmCNX bCBxMS rubric SummaryItemRubric-dguGKN lapGFj summary-item__rubric"><span class="RubricName-fVtemz cLxcNi rubric__name">Better Men</span></div></div><a class="SummaryItemHedLink-civMjp fFPekr summary-item-tracking__hed-link summary-item__hed-link bottom_recirc-6" data-component-type="recirc-river" data-recirc-id="item-hed-6" data-recirc-pattern="summary-item" href="https://www.gq.com.tw/article/%E7%BE%BD%E7%90%83%E5%BC%B7%E5%8C%96%E4%B8%8B%E5%8D%8A%E8%BA%AB%E8%A8%93%E7%B7%B4#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" target="_self"><div data-testid="ClampWrapper" class="ClampWrapper-kZxfkB hTTNGO clamp SummaryItemHedBase-hiFYpQ eybupz summary-item__hed"><div class="ClampContent-hilPkr edMVKv"><div class="SummaryItemHedTag-TWblf gxaOcP" data-testid="SummaryItemHed">「麟洋配」再次合體好熱血！不是誰都可以成為李洋和王齊麟，但透過2項強化下半身訓練，有助羽球運動取得好表現！</div></div></div></a><div class="SummaryItemBylineWrapper-boCfbi hYsZi summary-item__byline-date-icon"><div class="SummaryItemBaseByline-fFbXkY dCyUPE summary-item__byline"><div class="summary-item__byline__content"><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span>Cathy Hsiao</span></span></span></div></div></div></div></div></div><div class="SummaryItemWrapper-iwvBff gtzMyl summary-item summary-item--has-mobile-border summary-item--ARTICLE summary-item--no-icon summary-item--text-align-left summary-item--layout-placement-text-below-desktop-only summary-item--layout-position-image-left summary-item--layout-proportions-33-66 summary-item--side-by-side-align-top summary-item--side-by-side-image-right-mobile-false summary-item--standard SummaryCollectionGridSummaryItem-WColm eeNoKa" data-item="{&quot;dangerousHed&quot;:&quot;30、40、50歲男性想知道自身體力與心血管健康資訊？請務必定期嘗試這3種測試方法（隨附測量數值）！&quot;,&quot;index&quot;:6,&quot;contentType&quot;:&quot;venue&quot;,&quot;hotelLink&quot;:&quot;https://www.gq.com.tw/article/體能與心血管健康測試#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1&quot;,&quot;layout&quot;:&quot;GridFourColumns&quot;}" role="button" tabindex="0"><div class="SummaryItemAssetContainer-gwhFFH ogpYq summary-item__asset-container"><a class="SummaryItemImageLink-dshqxb USLvL summary-item__image-link summary-item-tracking__image-link" href="https://www.gq.com.tw/article/體能與心血管健康測試#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" aria-hidden="true" tabindex="-1" data-component-type="recirc-river" data-recirc-id="item-image-7" data-recirc-pattern="summary-item" target="_self"><span class="SpanWrapper-umhxW kGxnNB responsive-asset SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image"><div data-testid="aspect-ratio-container" class="AspectRatioContainer-bJHpJz hlQxkn"><div class="aspect-ratio--overlay-container"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image responsive-image"><noscript><source media="(max-width: 767px)" srcset="" sizes="100vw"/><source media="(min-width: 768px)" srcset="" sizes="100vw"/><img alt="30、40、50歲男性想知道自身體力與心血管健康資訊？請務必定期嘗試這3種測試方法（隨附測量數值）！" class="ResponsiveImageContainer-eybHBd fptoWY responsive-image__image" src="https://media.gq.com.tw/photos/6695ed77f265ad6ea3cf0643/1:1/pass/undefined"/></noscript></picture></div></div></span></a></div><div class="SummaryItemContent-eiDYMl jSTUsQ summary-item__content"><div class="SummaryItemRubricWrapper-jjNbqu bsjkmD"><div class="RubricWrapper-dKmCNX bCBxMS rubric SummaryItemRubric-dguGKN lapGFj summary-item__rubric"><span class="RubricName-fVtemz cLxcNi rubric__name">Better Men</span></div></div><a class="SummaryItemHedLink-civMjp fFPekr summary-item-tracking__hed-link summary-item__hed-link bottom_recirc-7" data-component-type="recirc-river" data-recirc-id="item-hed-7" data-recirc-pattern="summary-item" href="https://www.gq.com.tw/article/體能與心血管健康測試#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" target="_self"><div data-testid="ClampWrapper" class="ClampWrapper-kZxfkB hTTNGO clamp SummaryItemHedBase-hiFYpQ eybupz summary-item__hed"><div class="ClampContent-hilPkr edMVKv"><div class="SummaryItemHedTag-TWblf gxaOcP" data-testid="SummaryItemHed">30、40、50歲男性想知道自身體力與心血管健康資訊？請務必定期嘗試這3種測試方法（隨附測量數值）！</div></div></div></a><div class="SummaryItemBylineWrapper-boCfbi hYsZi summary-item__byline-date-icon"><div class="SummaryItemBaseByline-fFbXkY dCyUPE summary-item__byline"><div class="summary-item__byline__content"><div data-testid="BylinesWrapper" class="BylinesWrapper-KIudk cdSbAY bylines"><span class="BylineWrapper-jWHrLH eXMaWd byline bylines__byline" data-testid="BylineWrapper" itemprop="author" itemtype="http://schema.org/Person"><span itemprop="name" class="BylineNamesWrapper-jbHncj fuDQVo"><span data-testid="BylineName" class="BylineName-kwmrLn cYaBcc byline__name"><span class="BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd hfmnqb gnILss byline__preamble">By </span>María González</span></span></span></div></div></div></div></div></div><div class="SummaryItemWrapper-iwvBff gtzMyl summary-item summary-item--has-mobile-border summary-item--CNEVIDEO summary-item--no-icon summary-item--text-align-left summary-item--layout-placement-text-below-desktop-only summary-item--layout-position-image-left summary-item--layout-proportions-33-66 summary-item--side-by-side-align-top summary-item--side-by-side-image-right-mobile-false summary-item--standard SummaryCollectionGridSummaryItem-WColm eeNoKa" data-item="{&quot;dangerousHed&quot;:&quot;喝水也有學問！品水師教你喝出水的價值：水有口味之分？喝對水提升運動表現、這種水讓減重效果加乘！｜名人專業問答｜GQ 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href="https://www.gq.com.tw/video/watch/you-need-to-know-he-shui-ye-you-xue-wen-pin-shui-shi-jiao-ni-he-chu-shui-de-jia-zhi-shui-you-kou-wei-zhi-fen-he-dui-shui-ti-sheng-yun-dong-biao-xian-zhe-zhong-shui-rang-jian-zhong-xiao-guo-jia-cheng-ming-ren-zhuan-ye-wen-da-gq-taiwan#intcid=recommendations_gq-row-bottom-recirc-v4_88e646dd-c91a-4560-bcf7-0b554a69dec3_roberta-similarity1" aria-hidden="true" tabindex="-1" data-component-type="recirc-river" data-recirc-id="item-image-8" data-recirc-pattern="summary-item" target="_self"><span class="SpanWrapper-umhxW kGxnNB responsive-asset SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image"><div data-testid="aspect-ratio-container" class="AspectRatioContainer-bJHpJz hlQxkn"><div class="aspect-ratio--overlay-container"><picture class="ResponsiveImagePicture-cWuUZO dUOtEa SummaryItemResponsiveAsset-hjGIGg gJaBeu summary-item__image responsive-image"><noscript><source media="(max-width: 767px)" 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