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build(备份): 2026年05月25日11时25分01秒自动备份

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心平气和 2026-05-25 11:25:02 +08:00
parent 39fc821ab2
commit d2612012a7
4 changed files with 85 additions and 102 deletions
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118
.obsidian/workspace.json vendored
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@ -4,17 +4,16 @@
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"mode": "source", "mode": "source",
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@ -29,63 +28,7 @@
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@ -141,8 +84,7 @@
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@ -256,34 +198,35 @@
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40
01-项目/2602-健康运动/健康运动-周1-练胸训练计划.md
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@ -331,6 +331,46 @@ x、x + 2.5、x + 5、x + 2.5
--- ---
时间：[__2026/05/25______]
时间点：
- 5:09 出发
训练容量(项目-组数-重量) 力量8~12次、塑形15~18次
热身组列为三组重量递增，热身第一组空器械热身，无组间歇，加完重就做热身第二组
第一组基准为上一周最大-2.5，每组递增 2.5
即 x / 2、x、x + 2.5、x + 5、x + 2.5
序号为剩余项目数量，重合序号为二选一
`p数字` 标志为 "超级组加次数"
递减计划填组1、递增计划填组4
| 序号 | 项目/次数 | 热身 | 组1 | 组2 | 组3 | 组4p5 | 器械调整 |
| --- | ------- | --- | ---- | ---- | ---- | ---- | ----------- |
| 7 | 自由卧推12 | 10 | 12.5 | 15 | 17.5 | 15 | 上孔8下孔5? |
| 6 | 上斜推胸12 | 10 | 12.5 | 15 | 17.5 | 15 | 座孔2上孔2/受7影响 |
| 5 | 下斜推胸12 | 15 | 17.5 | 20 | 22.5 | 22.5 | 座露7上露2/影响较小 |
| 4 | 平板卧推12 | 7.5 | 10 | 12.5 | 15 | 12.5 | |
| 3 | 绳索上胸18 | 5 | 7.5 | 10 | 10 | 10 | 滑轮膝盖/绳轨迹/肩 |
| 2 | 绳索下胸18 | 5 | 7.5 | 10 | 12.5 | 15 | 滑轮顶高/拉大腿根 |
| 1 | 绳索中胸18 | 5 | 7.5 | 12.5 | 12.5 | 12.5 | 滑轮胸高/拉至腹 |
| 1 | 蝴蝶机夹胸18 | | | | | | |
| 0 | 坐姿卷腹18 | | | | | | 座露1 |
1. 自由卧推：眼睛看杆，起桥
2. 上斜推胸：
3. 下斜推胸：
4. 平板卧推：
5. 绳索上胸：夹紧腋下
6. 绳索下胸：身体下沉，掏大腿根
7. 绳索中胸：
8. 蝴蝶机夹胸：
9. 坐姿卷腹：
！！！前两组关键力求[发力感]，第三组冲刺力求[重量]，第四组打磨组力求[标准]！！！
---
--- ---

4
2备忘-日常待办-待办事项.md
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@ -10,9 +10,9 @@
--- ---
日期：2026/05/23 日期：2026/05/25
- [ ] 查看阿里百炼模型额度 - [x] 查看阿里百炼模型额度
- [ ] - [ ]

25
模板文件/模板-健康运动-练胸日志.md
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@ -2,7 +2,7 @@
时间：[__<% tp.date.now("YYYY/MM/DD") %>______] --- 计划 时间：[__<% tp.date.now("YYYY/MM/DD") %>______] --- 计划
时间点： 时间点：
- 5:40 出发 - 5:09 出发
训练容量(项目-组数-重量) 力量8~12次、塑形15~18次 训练容量(项目-组数-重量) 力量8~12次、塑形15~18次
热身组列为三组重量递增，热身第一组空器械热身，无组间歇，加完重就做热身第二组 热身组列为三组重量递增，热身第一组空器械热身，无组间歇，加完重就做热身第二组
@ -12,17 +12,17 @@
`p数字` 标志为 "超级组加次数" `p数字` 标志为 "超级组加次数"
递减计划填组1、递增计划填组4 递减计划填组1、递增计划填组4
| 序号 | 项目/次数 | 热身 | 组1 | 组2 | 组3 | 组4p5 | 器械调整 | | 序号 | 项目/次数 | 热身 | 组1 | 组2 | 组3 | 组4p5 | 器械调整 |
| --- | ------- | ---- | ---- | --- | --- | ---- | ----------- | | --- | ------- | --- | ---- | --- | --- | ---- | ----------- |
| 7 | 自由卧推12 | 10 | 12.5 | | | | 上孔8下孔5? | | 7 | 自由卧推12 | 10 | 15 | | | | 上孔8下孔5? |
| 6 | 上斜推胸12 | 10 | 12.5 | | | | 座孔2上孔2/受7影响 | | 6 | 上斜推胸12 | 10 | 15 | | | | 座孔2上孔2/受7影响 |
| 5 | 下斜推胸12 | 15 | 17.5 | | | | 座露7上露2/影响较小 | | 5 | 下斜推胸12 | 15 | 20 | | | | 座露7上露2/影响较小 |
| 4 | 平板卧推12 | 7.5 | 10 | | | | | | 4 | 平板卧推12 | 10 | 12.5 | | | | |
| 3 | 绳索上胸18 | 5 | 7.5 | | | | 滑轮膝盖/绳轨迹/肩 | | 3 | 绳索上胸18 | 5 | 7.5 | | | | 滑轮膝盖/绳轨迹/肩 |
| 2 | 绳索下胸18 | 5 | 7.5 | | | | 滑轮顶高/拉大腿根 | | 2 | 绳索下胸18 | 5 | 7.5 | | | | 滑轮顶高/拉大腿根 |
| 1 | 绳索中胸18 | 5 | 7.5 | | | | 滑轮胸高/拉至腹 | | 1 | 绳索中胸18 | 5 | 7.5 | | | | 滑轮胸高/拉至腹 |
| 1 | 蝴蝶机夹胸18 | | | | | | | | 1 | 蝴蝶机夹胸18 | | | | | | |
| 0 | 坐姿卷腹18 | 32.5 | | | | | 座露1 | | 0 | 坐姿卷腹18 | 35 | | | | | 座露1 |
1. 自由卧推：眼睛看杆，起桥 1. 自由卧推：眼睛看杆，起桥
2. 上斜推胸： 2. 上斜推胸：
@ -37,3 +37,4 @@
！！！前两组关键力求[发力感]，第三组冲刺力求[重量]，第四组打磨组力求[标准]！！！ ！！！前两组关键力求[发力感]，第三组冲刺力求[重量]，第四组打磨组力求[标准]！！！
--- ---