From 921f287f03a7afc9b4209cb2a9303ee9c0940f61 Mon Sep 17 00:00:00 2001 From: =?UTF-8?q?=E5=BF=83=E5=B9=B3=E6=B0=94=E5=92=8C?= <2394609457@qq.com> Date: Thu, 12 Mar 2026 16:55:02 +0800 Subject: [PATCH] =?UTF-8?q?build(=E5=A4=87=E4=BB=BD):=202026=E5=B9=B403?= =?UTF-8?q?=E6=9C=8812=E6=97=A516=E6=97=B655=E5=88=8601=E7=A7=92=E8=87=AA?= =?UTF-8?q?=E5=8A=A8=E5=A4=87=E4=BB=BD?= MIME-Version: 1.0 Content-Type: text/plain; charset=UTF-8 Content-Transfer-Encoding: 8bit --- .obsidian/workspace.json | 35 ++++----- .../2602-健康运动/健康运动-周4-练肩训练计划.md | 77 ++----------------- 01-项目/2603-城院附校主机/未命名.md | 19 +++++ 城院附校-主机-.md | 56 ++++++++++++++ 模板文件/模板-练肩日志.md | 6 +- 5 files changed, 104 insertions(+), 89 deletions(-) create mode 100644 01-项目/2603-城院附校主机/未命名.md create mode 100644 城院附校-主机-.md diff --git a/.obsidian/workspace.json b/.obsidian/workspace.json index 66c282d..efdec24 100644 --- a/.obsidian/workspace.json +++ b/.obsidian/workspace.json @@ -43,7 +43,7 @@ "state": { "type": "markdown", "state": { - "file": "01-项目/2602-健康运动/健康运动-周4-练肩训练计划.md", + "file": "模板文件/模板-练肩日志.md", "mode": "source", "source": false, "backlinks": true, @@ -58,7 +58,7 @@ } }, "icon": "lucide-file", - "title": "健康运动-周4-练肩训练计划" + "title": "模板-练肩日志" } } ] @@ -118,8 +118,7 @@ } ], "direction": "horizontal", - "width": 300, - "collapsed": true + "width": 300 }, "right": { "id": "b94730af1eede800", @@ -229,10 +228,22 @@ "templater-obsidian:Templater": false } }, - "active": "adec066cd1900cf0", + "active": "14d097bbf5c3e78b", "lastOpenFiles": [ - "Untitled.md", + "01-项目/2602-健康运动/健康运动-周4-练肩训练计划.md", + "模板文件/模板-练腿日志.md", + "模板文件/模板-练胸日志.md", + "模板文件/模板-练臂腹日志.md", + "模板文件/模板-练肩日志.md", + "01-项目/2602-健康运动/健康运动-周5-练臂腹训练日志.md", + "01-项目/2602-健康运动/健康运动-周1-练胸训练计划.md", + "01-项目/2602-健康运动/健康运动-周2-练背训练日志.md", + "01-项目/2602-健康运动/健康运动-周3-练腿训练日志.md", + "城院附校-主机-.md", + "01-项目/2603-城院附校主机/未命名.md", "Untitled 5.md", + "01-项目/2603-城院附校主机", + "Untitled.md", "Untitled 4.md", "Untitled 3.md", "01-项目/2603-幕僚长/问题解答-方案调研.md", @@ -240,23 +251,12 @@ "Untitled 1.md", "index.md", "模板文件/模板-任务启动器.md", - "模板文件/模板-练胸日志.md", - "模板文件/模板-练腿日志.md", "模板文件/模板-豆包-DataView语法.md", - "模板文件/模板-练肩日志.md", "20260204-备忘-觉察知识-对话戈夫曼拟剧理论.md", "20260202-备忘-待问题解答-GTD任务管理.md", "20260204-备忘-Linux-bash创建模板.md", "rsUntitled 35.md", "rsUntitled 34.md", - "rsUntitled 33.md", - "rsUntitled 32.md", - "rsUntitled 31.md", - "rsUntitled 30.md", - "rsUntitled 29.md", - "rsUntitled 28.md", - "rsUntitled 27.md", - "rsUntitled 26.md", "01-项目/2603-公开课", "attachments/e9fcd1b720559b7a99e6f7325fd5e91c.png", "01-项目/2603-幕僚长", @@ -267,7 +267,6 @@ "main.py", "auto_sync.bat", "auto_sync.sh", - "01-项目/2603-小智", "attachments/Pasted image 20260308102853.png", "attachments/Pasted image 20260308102809.png", "attachments/Pasted image 20260308102130.png", diff --git a/01-项目/2602-健康运动/健康运动-周4-练肩训练计划.md b/01-项目/2602-健康运动/健康运动-周4-练肩训练计划.md index 6387c03..2fa5a94 100644 --- a/01-项目/2602-健康运动/健康运动-周4-练肩训练计划.md +++ b/01-项目/2602-健康运动/健康运动-周4-练肩训练计划.md @@ -12,7 +12,9 @@ ## 总结经验 -1. [________] +1. [__塑形动作了力量动作次数不一致，小心8~12次的惯性______] +2. [__绳索面拉小心发力错误，宁无发力感也不要发力错误______] +3. [________] ## 补充说明 @@ -50,14 +52,6 @@ | 绳索面拉18 | 5 | 5 | 5 | 10 | | 蝴蝶机反向飞鸟18 | | | | | -挂片/坐姿肩部推举测试组：[________] kg x [________] - -总结经验 - -1. [________] -2. [________] -3. [________] - --- 时间：[__2026/03/12______] @@ -74,65 +68,10 @@ | 绳索面拉18 | 7.5 | 10 | 12.5 | 12.5 | | 蝴蝶机反向飞鸟18 | 15 | 15 | 20 | 20 | -挂片/坐姿肩部推举测试组：[________] kg x [________] - -总结经验 - -1. [__塑形动作了力量动作次数不一致，小心8~12次的惯性______] -2. [________] -3. [________] - --- -~~5:39出发。~~ - -~~肩部推举~~ -~~7.5kg1 10kg3.8~~ -~~座椅调整肩与把手平齐~~ -~~腰部流出一启动掌空间，掌根去握把手~~ - -~~启动，手肘不向后，微微内收，掌根发力向上推，二头找耳朵，向下时手肘垂直地面，吸气还原。把手放到耳朵两侧~~ - - - -~~坐姿测评曲18~~ -~~15kg4x18~~ - - - - -~~调整座椅大小的90度肘关节抵住靠垫~~ -~~双手的掌心全握，胸口贴紧靠垫~~ -~~耳朵远离肩膀~~ -~~肘关节发力大臂和肩膀到达同一水平线~~ -~~下放时缓慢还原~~ - -~~绳索面拉~~ -~~7.5kg1~~ -~~10kg1~~ -~~12.5kg2~~ - -~~锚点拉到头的高度~~ -~~大拇指扣圆头拉窗帘感觉~~ -~~屈髋屈膝含胸~~ -~~微微屈肘，大臂抬到肩膀高度~~ -~~最后拉得同时打开肘关节~~ -~~握把拉倒太阳穴的位置~~ -~~感受肩后束~~ - - -蝴蝶机反向飞鸟 - -15kg2 -20k2 - -把手调到最深档位，握横把内侧 -肩膀手肘，手腕平齐 -屁股向后，胸口贴坐垫 -打直手臂，手肘朝外 - --- ## 器材说明 @@ -170,6 +109,8 @@ #### 吸气还原 缓慢还原3秒 +--- + ### 绳索面拉：塑形 #### 准备 @@ -177,9 +118,7 @@ 沉肩，耳朵远离肩膀 大拇指扣圆头，小拇指翘起 屈髋屈膝 -含胸为肩后束发力感做准备 - - +含胸为肩后束发力感做准备（有待考证） #### 呼气拉起 微微曲肘，大臂抬到肩膀高度 @@ -188,6 +127,7 @@ #### 吸气还原 +--- ### 蝴蝶机反向飞鸟：塑形 @@ -203,6 +143,5 @@ #### 吸气还原 - - +--- diff --git a/01-项目/2603-城院附校主机/未命名.md b/01-项目/2603-城院附校主机/未命名.md new file mode 100644 index 0000000..a6c5b2a --- /dev/null +++ b/01-项目/2603-城院附校主机/未命名.md @@ -0,0 +1,19 @@ + +--- +#领域/未知 + +#复盘/0 #临时/备忘 #状态/待处理 + +20260312-备忘-主题名-文件内容 + +## 一句话描述 + +[____端口____] + +--- + + +| 服务 | 端口 | 说明 | +| ------ | ---- | --- | +| 1panel | 8000 | | +| ollama | 8001 | | \ No newline at end of file diff --git a/城院附校-主机-.md b/城院附校-主机-.md new file mode 100644 index 0000000..040a949 --- /dev/null +++ b/城院附校-主机-.md @@ -0,0 +1,56 @@ + +--- +#领域/未知 + +#复盘/0 #临时/备忘 #状态/待处理 + +20260312-备忘-主题名-文件内容 + +## 一句话描述 + +[________] + +--- + +## Ubuntu + +```bash +sudo apt update && sudo apt upgrade +sudo apt install openssh-server +``` + +服务器配置 +静态IP 192.168.0.151 +用户名 nyt +密码: 123456 + +## 1Panel + +在线文档: [在线安装](https://1panel.cn/docs/v2/installation/online_installation/#2) + +```bash +# 安装 1Panel +sudo apt install curl -y + +sudo bash -c "$(curl -sSL https://resource.fit2cloud.com/1panel/package/v2/quick_start.sh)" +``` + +### 配置信息 + +安装路径: /opt + +1Panel 端口: 8000 + +安全入口: cyfx + +用户名：admin +密码：admin123456 +内部地址：http://192.168.0.151:8000/cyfx + + +## Ollama + +端口：8001 + + + diff --git a/模板文件/模板-练肩日志.md b/模板文件/模板-练肩日志.md index aee3fdd..5dd4f0c 100644 --- a/模板文件/模板-练肩日志.md +++ b/模板文件/模板-练肩日志.md @@ -9,9 +9,11 @@ | 项目/次数 | 组 1 | 组 2 | 组 3 | 组 4 | | ----------- | --- | --- | --- | --- | | 挂片/插片肩部推举12 | | | | | -| 插片侧平举18 | | | | | -| 绳索面拉18 | | | | | | 蝴蝶机反向飞鸟18 | | | | | +| 插片侧平举18 | | | | | +| 绳索面拉15 | | | | | +| 绳索侧平举15 | | | | | +塑形动作重量递减保15次标准动作 挂片/坐姿肩部推举测试组：[________] kg x [________]