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build(备份): 2026年03月12日16时55分01秒自动备份

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心平气和 2026-03-12 16:55:02 +08:00
parent 282ac38296
commit 921f287f03
5 changed files with 104 additions and 89 deletions
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35
.obsidian/workspace.json vendored
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@ -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",

77
01-项目/2602-健康运动/健康运动-周4-练肩训练计划.md
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@ -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
---

19
01-项目/2603-城院附校主机/未命名.md Normal file
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@ -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 | |

56
城院附校-主机-.md Normal file
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@ -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

6
模板文件/模板-练肩日志.md
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@ -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 [________]