{"id":6791,"date":"2025-02-28T15:40:44","date_gmt":"2025-02-28T07:40:44","guid":{"rendered":"https:\/\/morethanphysio.com.hk\/?p=6791"},"modified":"2025-02-28T15:54:40","modified_gmt":"2025-02-28T07:54:40","slug":"1-rm-testing","status":"publish","type":"post","link":"https:\/\/morethanphysio.com.hk\/zh\/1-rm-testing\/","title":{"rendered":"\u5982\u4f55\u505a1-RM\u6e2c\u8a66"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6791\" class=\"elementor elementor-6791\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c427331 e-flex e-con-boxed e-con e-parent\" data-id=\"c427331\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-849a4b5 elementor-widget elementor-widget-text-editor\" data-id=\"849a4b5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div 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data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cb782c6 elementor-widget elementor-widget-image\" data-id=\"cb782c6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/4-1024x1024.png\" class=\"attachment-large size-large wp-image-6796\" alt=\"\" srcset=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/4-1024x1024.png 1024w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/4-300x300.png 300w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/4-150x150.png 150w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/4-768x768.png 768w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/4-12x12.png 12w, 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https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/5-300x300.png 300w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/5-150x150.png 150w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/5-768x768.png 768w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/5-12x12.png 12w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/5-100x100.png 100w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/5-750x750.png 750w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/5-360x360.png 360w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/5.png 1080w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d6a72a0 elementor-widget elementor-widget-text-editor\" data-id=\"d6a72a0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div 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class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5819fb0 elementor-widget elementor-widget-heading\" data-id=\"5819fb0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u5982\u4f55\u505a\u6700\u5927\u808c\u529b\u6e2c\u8a66 (\u4e0a)<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0863bea e-grid e-con-full e-con e-child\" data-id=\"0863bea\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-55ccab8 elementor-widget elementor-widget-image\" data-id=\"55ccab8\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6-1024x1024.png\" class=\"attachment-large size-large wp-image-6798\" alt=\"\" srcset=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6-1024x1024.png 1024w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6-300x300.png 300w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6-150x150.png 150w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6-768x768.png 768w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6-12x12.png 12w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6-100x100.png 100w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6-750x750.png 750w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6-360x360.png 360w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/6.png 1080w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c74f2a elementor-widget elementor-widget-image\" data-id=\"2c74f2a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7-1024x1024.png\" class=\"attachment-large size-large wp-image-6799\" alt=\"\" srcset=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7-1024x1024.png 1024w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7-300x300.png 300w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7-150x150.png 150w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7-768x768.png 768w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7-12x12.png 12w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7-100x100.png 100w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7-750x750.png 750w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7-360x360.png 360w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/7.png 1080w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-87c5fa9 elementor-widget elementor-widget-text-editor\" data-id=\"87c5fa9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>1\ufe0f\u20e3 \u71b1\u8eab\u7d44(5-10\u4e0b)<br \/><br \/>\u8981\u5148\u4f30\u7b97\u4e00\u500b\u71b1\u8eab\u7d44\u91cd\u91cf (\u8f15\u91cf\u963b\u529b) \u9032\u884c\u71b1\u8eab\u7d44\uff0c\u8f15\u9b06\u5b8c\u62105\u523010\u4e0b\uff0c\u4f11\u606f1\u5206\u9418\u3002<br \/><br \/>2\ufe0f\u20e3 \u71b1\u8eab\u7d44\u52a0\u91cd(3-5\u4e0b)<br \/><br \/>\u6839\u64da\u4e0a\u8eab\u6216\u4e0b\u8eab\u904b\u52d5\u589e\u52a0\u91cd\u91cf\uff0c\u76ee\u6a19\u80fd\u5920\u5b8c\u62103\u52305\u4e0b\uff0c\u4f11\u606f2\u5206\u9418\u3002<br \/><br \/>\u5982\u679c\u8981\u6e2c\u8a66\u7684\u9805\u76ee\u662f\uff1a<br \/>\u4e0a\u8eab\u904b\u52d5 \uff1a\u71b1\u8eab\u7d44\u91cd\u91cf\u518d\u589e\u52a010-20\u78c5 \u6216 5%-10% \u7e3d\u91cd\u91cf\uff0c\u5b8c\u62103-5\u4e0b<br \/>\u4e0b\u8eab\u904b\u52d5 \uff1a\u71b1\u8eab\u7d44\u91cd\u91cf\u518d\u589e\u52a030-40\u78c5 \u6216 10%-20% \u7e3d\u91cd\u91cf\uff0c\u5b8c\u62103-5\u4e0b<br \/><br \/>3\ufe0f\u20e3 \u63a5\u8fd1\u6700\u5927\u7d44(2-3\u4e0b)<br \/><br \/>\u6839\u64da\u4e0a\u8eab\u6216\u4e0b\u8eab\u904b\u52d5\u589e\u52a0\u91cd\u91cf\uff0c\u76ee\u6a19\u80fd\u5920\u5b8c\u62102\u52303\u4e0b\uff0c\u4f11\u606f2-4\u5206\u9418\u3002<br \/><br \/>\u5982\u679c\u8981\u6e2c\u8a66\u7684\u9805\u76ee\u662f\uff1a<br \/>\u4e0a\u8eab\u904b\u52d5 \uff1a\u71b1\u8eab\u7d44\u91cd\u91cf\u518d\u589e\u52a010-20\u78c5 \u6216 5%-10% \u7e3d\u91cd\u91cf\uff0c\u5b8c\u62103-5\u4e0b<br \/>\u4e0b\u8eab\u904b\u52d5 \uff1a\u71b1\u8eab\u7d44\u91cd\u91cf\u518d\u589e\u52a030-40\u78c5 \u6216 10%-20% \u7e3d\u91cd\u91cf\uff0c\u5b8c\u62103-5\u4e0b<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20cb3c2 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"20cb3c2\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d56d2c3 elementor-widget elementor-widget-heading\" data-id=\"d56d2c3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u5982\u4f55\u505a\u6700\u5927\u808c\u529b\u6e2c\u8a66 (\u4e0b)<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-15206d1 e-grid e-con-full e-con e-child\" data-id=\"15206d1\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6cf66ab elementor-widget elementor-widget-image\" data-id=\"6cf66ab\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8-1024x1024.png\" class=\"attachment-large size-large wp-image-6800\" alt=\"\" srcset=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8-1024x1024.png 1024w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8-300x300.png 300w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8-150x150.png 150w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8-768x768.png 768w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8-12x12.png 12w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8-100x100.png 100w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8-750x750.png 750w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8-360x360.png 360w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/8.png 1080w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fb6464 elementor-widget elementor-widget-image\" data-id=\"8fb6464\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9-1024x1024.png\" class=\"attachment-large size-large wp-image-6801\" alt=\"\" srcset=\"https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9-1024x1024.png 1024w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9-300x300.png 300w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9-150x150.png 150w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9-768x768.png 768w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9-12x12.png 12w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9-100x100.png 100w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9-750x750.png 750w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9-360x360.png 360w, https:\/\/morethanphysio.com.hk\/wp-content\/uploads\/2025\/02\/9.png 1080w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-81ab643 elementor-widget elementor-widget-text-editor\" data-id=\"81ab643\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>4\ufe0f\u20e3 \u6700\u5927\u808c\u529b\u7d44(1\u4e0b)<\/p><p>\u6839\u64da\u4e0a\u8eab\u6216\u4e0b\u8eab\u904b\u52d5\u589e\u52a0\u91cd\u91cf\uff0c\u76ee\u6a19\u80fd\u5920\u5b8c\u62101\u4e0b\uff0c\u4f11\u606f2-4\u5206\u9418\u3002<\/p><p>\u5982\u679c\u8981\u6e2c\u8a66\u7684\u9805\u76ee\u662f\uff1a<br \/>\u4e0a\u8eab\u904b\u52d5 \uff1a\u71b1\u8eab\u7d44\u91cd\u91cf\u518d\u589e\u52a010-20\u78c5 \u6216 5%-10% \u7e3d\u91cd\u91cf\uff0c\u5b8c\u62101\u4e0b<br \/>\u4e0b\u8eab\u904b\u52d5 \uff1a\u71b1\u8eab\u7d44\u91cd\u91cf\u518d\u589e\u52a030-40\u78c5 \u6216 10%-20% \u7e3d\u91cd\u91cf\uff0c\u5b8c\u62101\u4e0b<\/p><p>5\ufe0f\u20e3 \u53cd\u8986\u6e2c\u8a66(3-5\u500b\u5faa\u74b0)<\/p><p>\u5728\u5b8c\u6210\u6b65\u9a5f 4\ufe0f\u20e3\u5f8c\uff0c\u6703\u6709\u5169\u7a2e\u60c5\u6cc1\u3002<\/p><p>1RM \u6311\u6230\u6210\u529f \uff1a \u56de\u5230\u6b65\u9a5f 4\ufe0f\u20e3\uff0c\u4e26\u6309\u7167\u6307\u5f15\u518d\u6b21\u52a0\u91cd\uff0c\u518d\u6311\u6230\u8f03\u91cd\u7684\u91cd\u91cf\u3002<br \/>1RM \u6311\u6230\u5931\u6557 \uff1a \u6309\u7167\u4ee5\u4e0b\u6307\u5f15\u6e1b\u91cd\uff0c\u56de\u5230\u6b65\u9a5f 4\ufe0f\u20e3\u518d\u6b21\u6311\u6230\u8f03\u8f15\u7684\u91cd\u91cf\u3002<\/p><p>\u6e1b\u91cd\u6307\u5f15\uff1a<br \/>\u4e0a\u8eab\u904b\u52d5 \uff1a\u91cd\u91cf\u518d\u6e1b\u5c115-10\u78c5 \u6216 2.5%-5% \u7e3d\u91cd\u91cf\uff0c\u5b8c\u62101\u4e0b<br \/>\u4e0b\u8eab\u904b\u52d5 \uff1a\u91cd\u91cf\u518d\u6e1b\u5c1110-20\u78c5 \u6216 5%-10% \u7e3d\u91cd\u91cf\uff0c\u5b8c\u62101\u4e0b<\/p><p>\u5982\u679c\u5c07\u4ee5\u4e0a\u5faa\u74b0\u91cd\u89073-5\u6b21\ud83d\udd04\uff0c\u7406\u8ad6\u4e0a\u53ef\u4ee5\u6162\u6162\u6536\u7a84\u81ea\u5df1\u7684\u6975\u9650\u7bc4\u570d\ud83d\udd2c\uff0c\u5f97\u51fa\u6700\u63a5\u8fd11RM\u7684\u6578\u503c\u3002<br \/>\u5e0c\u671b\u5927\u5bb6\u7747\u5b8c\u5462\u500bpost\u4e4b\u5f8c\u53ef\u4ee5\u5b78\u8b58\u9ede\u6a23\u5b89\u5168\u6e2c\u8a66\u81ea\u5df1\u5605\u4e0a\u9650\uff0cchur\u7206\u81ea\u5df1 \ud83d\udd25<\/p><p>Reference:<br \/>Haff, G. G., &amp; Triplett, N. T. (Eds.). (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-519a053 elementor-widget elementor-widget-button\" data-id=\"519a053\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/morethanphysio.com.hk\/zh\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\u56de\u5230\u4e3b\u9801<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a81d0e elementor-align-left elementor-widget elementor-widget-button\" data-id=\"4a81d0e\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/wa.me\/85269370745\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\u7acb\u5373\u9810\u7d04<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30d1183 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"30d1183\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42a469a elementor-shape-circle elementor-grid-2 e-grid-align-center elementor-widget elementor-widget-social-icons\" data-id=\"42a469a\" data-element_type=\"widget\" data-widget_type=\"social-icons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-social-icons-wrapper elementor-grid\">\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-instagram elementor-repeater-item-57273a7\" href=\"https:\/\/www.instagram.com\/more.than.physio\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Instagram<\/span>\n\t\t\t\t\t\t<svg class=\"e-font-icon-svg e-fab-instagram\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.1 141c-63.6 0-114.9 51.3-114.9 114.9s51.3 114.9 114.9 114.9S339 319.5 339 255.9 287.7 141 224.1 141zm0 189.6c-41.1 0-74.7-33.5-74.7-74.7s33.5-74.7 74.7-74.7 74.7 33.5 74.7 74.7-33.6 74.7-74.7 74.7zm146.4-194.3c0 14.9-12 26.8-26.8 26.8-14.9 0-26.8-12-26.8-26.8s12-26.8 26.8-26.8 26.8 12 26.8 26.8zm76.1 27.2c-1.7-35.9-9.9-67.7-36.2-93.9-26.2-26.2-58-34.4-93.9-36.2-37-2.1-147.9-2.1-184.9 0-35.8 1.7-67.6 9.9-93.9 36.1s-34.4 58-36.2 93.9c-2.1 37-2.1 147.9 0 184.9 1.7 35.9 9.9 67.7 36.2 93.9s58 34.4 93.9 36.2c37 2.1 147.9 2.1 184.9 0 35.9-1.7 67.7-9.9 93.9-36.2 26.2-26.2 34.4-58 36.2-93.9 2.1-37 2.1-147.8 0-184.8zM398.8 388c-7.8 19.6-22.9 34.7-42.6 42.6-29.5 11.7-99.5 9-132.1 9s-102.7 2.6-132.1-9c-19.6-7.8-34.7-22.9-42.6-42.6-11.7-29.5-9-99.5-9-132.1s-2.6-102.7 9-132.1c7.8-19.6 22.9-34.7 42.6-42.6 29.5-11.7 99.5-9 132.1-9s102.7-2.6 132.1 9c19.6 7.8 34.7 22.9 42.6 42.6 11.7 29.5 9 99.5 9 132.1s2.7 102.7-9 132.1z\"><\/path><\/svg>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-whatsapp elementor-repeater-item-4ec9484\" href=\"https:\/\/wa.me\/85269370745\" 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83.8 35.2 15.2 49 16.5 66.6 13.9 10.7-1.6 32.8-13.4 37.4-26.4 4.6-13 4.6-24.1 3.2-26.4-1.3-2.5-5-3.9-10.5-6.6z\"><\/path><\/svg>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u76f8\u4fe1\u5927\u5bb6\u90fd\u6709\u807d\u904e\uff0c\u5982\u679c\u8981\u589e\u808c\u8981\u505a\u4e09\u7d4412\u4e0b\ud83e\udea8\u4e4b\u985e\uff0c\u4f46\u4fc2\u53c8\u6709\u5187\u8ad7\u904e\u81ea\u5df1\u505a\u5605\u91cd\u91cf\u540c\u4eba\u54cb\u505a12\u4e0b\u5605\u91cd\u91cf\u4fc2\u5514\u4fc2\u4e00\u6a23\uff1f\u6211&hellip;<\/p>\n","protected":false},"author":1,"featured_media":6793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,20],"tags":[],"class_list":["post-6791","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-physical-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium 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