{"id":11840,"date":"2026-08-19T23:49:37","date_gmt":"2026-08-19T15:49:37","guid":{"rendered":"https:\/\/gooart.space\/en\/?p=11840"},"modified":"2026-08-19T23:50:56","modified_gmt":"2026-08-19T15:50:56","slug":"%e5%88%9d%e5%ad%a6%e8%80%85%e7%9a%84mma%e8%ae%ad%e7%bb%83","status":"publish","type":"post","link":"https:\/\/gooart.space\/zh\/mma-workout-for-beginners\/","title":{"rendered":"\u521d\u5b66\u8005\u7684MMA\u8bad\u7ec3"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u4e00\u4e2a&nbsp;<strong>\u521d\u5b66\u8005\u7684MMA\u8bad\u7ec3<\/strong>&nbsp;\u8bad\u7ec3\u5e76\u975e\u4ece\u5bf9\u7ec3\u5f00\u59cb\uff0c\u66f4\u7edd\u4e0d\u662f\u4ece\u8d2d\u4e70\u88c5\u5907\u5f00\u59cb\u3002\u5b83\u59cb\u4e8e\u6784\u6210\u6bcf\u4f4d\u683c\u6597\u9009\u624b\u6bcf\u5468\u8bad\u7ec3\u57fa\u7840\u7684\u4e09\u5927\u8981\u7d20\uff1a\u901a\u8fc7\u57fa\u7840\u52a8\u4f5c\u6a21\u5f0f\u8fdb\u884c\u7684\u81ea\u91cd\u529b\u91cf\u8bad\u7ec3\u3001\u79fb\u52a8\u6280\u5de7\u4ee5\u53ca\u77ed\u65f6\u9ad8\u5f3a\u5ea6\u4f53\u80fd\u8bad\u7ec3\u3002 \u672c\u6307\u5357\u4e3a\u4f60\u63d0\u4f9b\u6559\u7ec3\u7248\u65b9\u6848\uff1a\u6bcf\u5468\u8bad\u7ec3\u6846\u67b6\u3001\u81ea\u91cd\u5faa\u73af\u8bad\u7ec3\uff0c\u4ee5\u53ca\u6bcf\u4e2a\u201c\u9488\u5bf9\u7279\u5b9a\u808c\u7fa4\u7684\u8bad\u7ec3\u65e5\u201d\u5982\u4f55\u5951\u5408\u683c\u6597\u8fd0\u52a8\u5458\u7684\u6574\u4f53\u8bad\u7ec3\u84dd\u56fe\u2014\u2014\u6240\u6709\u8bad\u7ec3\u5747\u53ef\u5728\u5ba2\u5385\u7a7a\u95f4\u5185\u5b8c\u6210\u3002.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u76ee\u5f55<\/h2><nav><ul><li><a href=\"#what-beginners-actually-need\">\u521d\u5b66\u8005\u771f\u6b63\u9700\u8981\u7684\u662f\u4ec0\u4e48<\/a><\/li><li><a href=\"#mma-workout-for-beginners-the-weekly-structure\">\u521d\u5b66\u8005\u7efc\u5408\u683c\u6597\uff08MMA\uff09\u8bad\u7ec3\u8ba1\u5212\uff1a\u6bcf\u5468\u5b89\u6392<\/a><\/li><li><a href=\"#warm-up-first-the-five-minute-flow\">\u5148\u70ed\u8eab\uff1a\u4e94\u5206\u949f\u6d41\u52a8\u7ec3\u4e60<\/a><\/li><li><a href=\"#the-bodyweight-mma-workout\">\u5f92\u624bMMA\u8bad\u7ec3<\/a><ul><li><a href=\"#mma-conditioning-workout-finisher\">MMA\u4f53\u80fd\u8bad\u7ec3\u6536\u5c3e\u52a8\u4f5c<\/a><\/li><li><a href=\"#back-rows-without-a-bar\">\u80cc\u90e8\uff1a\u65e0\u6760\u94c3\u7684\u5212\u8239\u52a8\u4f5c<\/a><\/li><li><a href=\"#shoulders-the-durability-block\">\u80a9\u8180\uff1a\u8010\u4e45\u5ea6\u6a21\u5757<\/a><\/li><li><a href=\"#core-brace-like-a-fighter\">\u6838\u5fc3\uff1a\u50cf\u6218\u58eb\u4e00\u6837\u633a\u4f4f<\/a><\/li><li><a href=\"#legs-squats-lunges-sprawls\">\u817f\u90e8\uff1a\u6df1\u8e72\u3001\u5f13\u6b65\u3001\u4fa7\u8e72<\/a><\/li><\/ul><\/li><li><a href=\"#the-four-week-progression\">\u56db\u5468\u8bad\u7ec3\u8ba1\u5212<\/a><\/li><li><a href=\"#three-beginner-mistakes-to-skip\">\u65b0\u624b\u5e94\u907f\u514d\u7684\u4e09\u4e2a\u9519\u8bef<\/a><\/li><li><a href=\"#recovery-soreness-rolling-sleep\">\u6062\u590d\uff1a\u808c\u8089\u9178\u75db\u3001\u6eda\u7b52\u6309\u6469\u3001\u7761\u7720<\/a><\/li><li><a href=\"#mma-training-at-home-what-you-actually-need\">\u5728\u5bb6\u8fdb\u884cMMA\u8bad\u7ec3\uff1a\u4f60\u771f\u6b63\u9700\u8981\u7684\u662f\u4ec0\u4e48<\/a><\/li><li><a href=\"#faq\">\u5e38\u89c1\u95ee\u9898 (FAQ)<\/a><\/li><li><a href=\"#build-the-engine-first\">\u5148\u6784\u5efa\u5f15\u64ce<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-5616809-1.jpg\" alt=\"\u521d\u5b66\u8005\u7684MMA\u8bad\u7ec3\" class=\"wp-image-11866\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-5616809-1.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-5616809-1-768x512.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-5616809-1-18x12.jpg 18w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-5616809-1-600x400.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 id=\"what-beginners-actually-need\" class=\"wp-block-heading\">\u521d\u5b66\u8005\u771f\u6b63\u9700\u8981\u7684\u662f\u4ec0\u4e48<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/en.wikipedia.org\/wiki\/Mixed_martial_arts\" target=\"_blank\" rel=\"noreferrer noopener\">\u7efc\u5408\u683c\u6597<\/a>&nbsp;\u5b83\u878d\u5408\u4e86\u91cd\u51fb\u3001\u62b1\u6454\u548c\u7f20\u6597\u2014\u2014\u4f46\u8fd9\u4e09\u8005\u7684\u6839\u57fa\u5176\u5b9e\u662f\u76f8\u540c\u7684\uff1a\u5f3a\u5065\u7684\u53cc\u817f\u3001\u7a33\u56fa\u7684\u8eaf\u5e72\u3001\u7ecf\u5f97\u8d77\u8003\u9a8c\u7684\u80a9\u8180\uff0c\u4ee5\u53ca\u5145\u6c9b\u7684\u4f53\u529b\u3002\u521d\u5b66\u8005\u5e38\u72af\u7684\u9519\u8bef\u662f\uff0c\u5728\u8eab\u4f53\u5c1a\u672a\u505a\u597d\u51c6\u5907\u4e4b\u524d\u5c31\u6025\u4e8e\u8ffd\u6c42\u6280\u5de7\u3002\u5148\u6253\u597d\u6839\u57fa\uff1b\u6280\u5de7\u6307\u5357\u968f\u65f6\u53ef\u4f9b\u514d\u8d39\u67e5\u9605\u3002.<\/p>\n\n\n\n<h2 id=\"mma-workout-for-beginners-the-weekly-structure\" class=\"wp-block-heading\">\u521d\u5b66\u8005\u7efc\u5408\u683c\u6597\uff08MMA\uff09\u8bad\u7ec3\u8ba1\u5212\uff1a\u6bcf\u5468\u5b89\u6392<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u6bcf\u5468\u4e09\u6b21\uff0c\u6bcf\u6b2125\u201330\u5206\u949f\uff0c\u6bcf\u6b21\u4e4b\u95f4\u81f3\u5c11\u95f4\u9694\u4e00\u5929\u4f11\u606f\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A\u65e5 \u2014 \u529b\u91cf\u5faa\u73af\u8bad\u7ec3<\/strong>\u00a0\uff08\u4e0b\u6587\uff09<\/li>\n\n\n\n<li><strong>B\u65e5\u2014\u2014\u6280\u80fd\u8ddf\u5c97\u5b66\u4e60\uff1a<\/strong>\u00a0\u7ad9\u59ff\u3001\u523a\u62f3\u3001\u6b65\u6cd5\u56de\u5408\u2014\u2014\u8fd9\u4e9b\u00a0<a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e6%a0%bc%e6%96%97-mma-%e7%ab%99%e5%a7%bf-%e6%af%94%e7%90%bc\/\">\u6218\u6597\u59ff\u6001<\/a>\u00a0\u548c\u00a0<a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e5%a6%82%e4%bd%95%e6%89%93%e5%87%ba%e7%9b%b4%e6%8b%b3\/\">jab<\/a>\u00a0\u9875\u9762\u5c31\u662f\u4f60\u7684\u6559\u7ec3<\/li>\n\n\n\n<li><strong>C\u65e5\u2014\u2014\u529b\u91cf\u5faa\u73af\u8bad\u7ec3\u52a0\u4f53\u80fd\u6536\u5c3e\u8bad\u7ec3<\/strong><\/li>\n<\/ul>\n\n\n\n<h2 id=\"warm-up-first-the-five-minute-flow\" class=\"wp-block-heading\">\u5148\u70ed\u8eab\uff1a\u4e94\u5206\u949f\u6d41\u52a8\u7ec3\u4e60<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5207\u52ff\u5728\u8eab\u4f53\u672a\u70ed\u8eab\u65f6\u8fdb\u884c\u8bad\u7ec3\u3002\u6bcf\u6b21\u8bad\u7ec3\u524d\uff1a\u505a60\u79d2\u5f00\u5408\u8df3\uff0c\u5de6\u53f3\u540430\u79d2\u5212\u5708\uff0c30\u79d2\u9acb\u90e8\u753b\u5708\uff0c10\u4e2a\u6162\u901f\u6df1\u8e72\uff0c10\u6b21\u201c inchworms \u201d\uff0c\u7136\u540e\u8fdb\u884c2\u5206\u949f\u8f7b\u677e\u7684\u5f71\u5b50\u62f3\u51fb\u3002 \u76ee\u6807\u662f\u8ba9\u8eab\u4f53\u70ed\u8d77\u6765\u5e76\u589e\u52a0\u6d3b\u52a8\u8303\u56f4\uff0c\u800c\u4e0d\u662f\u4ea7\u751f\u75b2\u52b3\u2014\u2014\u70ed\u8eab\u7ed3\u675f\u65f6\uff0c\u547c\u5438\u5e94\u7565\u5fae\u52a0\u5feb\uff0c\u5173\u8282\u5e94\u611f\u5230\u677e\u5f1b\u3002\u5982\u679c\u8df3\u8fc7\u8fd9\u4e00\u6b65\uff0c\u7b2c\u4e00\u7ec4\u5faa\u73af\u8bad\u7ec3\u5c31\u4f1a\u53d8\u6210\u70ed\u8eab\uff0c\u8fd9\u6b63\u662f\u819d\u76d6\u548c\u80a9\u8180\u5f00\u59cb\u201c\u6297\u8bae\u201d\u7684\u539f\u56e0\u3002.<\/p>\n\n\n\n<h2 id=\"the-bodyweight-mma-workout\" class=\"wp-block-heading\">\u5f92\u624bMMA\u8bad\u7ec3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e00\u4e2a\u5faa\u73af\uff0c\u56db\u4e2a\u52a8\u4f5c\uff0c\u4e09\u8f6e\u2014\u201440\u79d2\u8bad\u7ec3\uff0c20\u79d2\u8f6c\u6362\uff0c\u6bcf\u8f6e\u95f4\u969490\u79d2\uff1a<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u6df1\u8e72<\/strong>\u00a0\u2014\u2014\u5c04\u51fb\u3001\u5173\u5361\u5207\u6362\u3001\u57fa\u5730\u3002.<\/li>\n\n\n\n<li><strong>\u4fef\u5367\u6491<\/strong>\u00a0\u2014 \u51fa\u62f3\u8010\u529b\u5c31\u662f\u6309\u538b\u8010\u529b\u3002.<\/li>\n\n\n\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e8%a1%8c%e8%bf%9b%e5%bc%8f%e5%bc%93%e6%ad%a5\/\"><strong>\u884c\u8fdb\u5f0f\u5f13\u6b65<\/strong><\/a>\u00a0\u2014 \u5355\u817f\u529b\u91cf\uff0c\u7528\u4e8e\u79fb\u52a8\u548c\u8e22\u817f\u3002.<\/li>\n\n\n\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e5%a6%82%e4%bd%95%e5%9c%a8mma%e4%b8%ad%e8%bf%9b%e8%a1%8c%e5%9c%b0%e9%9d%a2%e7%bc%a0%e6%96%97\/\"><strong>\u8513\u5ef6<\/strong><\/a>\u00a0\u2014\u2014\u65e2\u80fd\u7528\u4e8e\u9632\u5b88\u62b1\u6454\uff0c\u53c8\u80fd\u4f5c\u4e3a\u7ec8\u7ed3\u6280\u7684\u62db\u5f0f\u3002.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-11391876.jpg\" alt=\"MMA\u4f53\u80fd\u8bad\u7ec3\" class=\"wp-image-11867\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-11391876.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-11391876-768x512.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-11391876-18x12.jpg 18w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-11391876-600x400.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 id=\"mma-conditioning-workout-finisher\" class=\"wp-block-heading\">MMA\u4f53\u80fd\u8bad\u7ec3\u6536\u5c3e\u52a8\u4f5c<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u65e5\u5faa\u73af\u8bad\u7ec3\u7ed3\u675f\u540e\uff1a\u8fdb\u884c6\u7ec4\u95f4\u6b47\u8bad\u7ec3\uff0c\u6bcf\u7ec4\u5305\u62ec30\u79d2\u9ad8\u5f3a\u5ea6\u6253\u7a7a\u62f3\u6216\u9632\u6454\u52a8\u4f5c\uff0c followed by 30\u79d2\u8f7b\u677e\u8282\u594f\u3002\u8fd9\u5c31\u662f\u201c\u5b9e\u6218\u578b\u8010\u529b\u50a8\u5907\u201d\u2014\u2014\u9ad8\u5f3a\u5ea6\u7206\u53d1\uff0c\u672a\u5b8c\u5168\u6062\u590d\uff0c\u5faa\u73af\u5f80\u590d\u3002.<\/p>\n\n\n\n<h3 id=\"back-rows-without-a-bar\" class=\"wp-block-heading\">\u80cc\u90e8\uff1a\u65e0\u6760\u94c3\u7684\u5212\u8239\u52a8\u4f5c<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5c45\u5bb6\u80cc\u90e8\u953b\u70bc\u9700\u8981\u4e00\u9879\u6c34\u5e73\u62c9\u529b\u52a8\u4f5c\uff1a\u95e8\u6846\u5212\u8239\u3001\u5728\u7a33\u56fa\u7684\u684c\u5b50\u4e0b\u7528\u6bdb\u5dfe\u5212\u8239\uff0c\u6216\u8005\u80cc\u5305\u5212\u8239\u3002\u6bcf\u5468\u4e24\u6b21\uff0c\u6bcf\u6b21\u4e09\u7ec4\uff0c\u8fd9\u6837\u5c31\u80fd\u8ba9\u62c9\u529b\u8bad\u7ec3\u4e0e\u5404\u79cd\u63a8\u529b\u8bad\u7ec3\u4fdd\u6301\u5e73\u8861\u3002.<\/p>\n\n\n\n<h3 id=\"shoulders-the-durability-block\" class=\"wp-block-heading\">\u80a9\u8180\uff1a\u8010\u4e45\u5ea6\u6a21\u5757<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e00\u5957\u5c45\u5bb6\u8bad\u7ec3\u7684\u80a9\u90e8\u5f3a\u5316\u7ec4\u5408\u5305\u62ec\u9c88\u9c7c\u5f0f\u4fef\u5367\u6491\u548c\u6162\u901f\u9760\u5899\u6ed1\u52a8\u2014\u2014\u8fd9\u4e24\u4e2a\u52a8\u4f5c\u65e2\u80fd\u589e\u5f3a\u63a8\u529b\uff0c\u53c8\u80fd\u7ef4\u6301\u80a9\u90e8\u5065\u5eb7\uff0c\u4ee5\u6ee1\u8db3\u9ad8\u5f3a\u5ea6\u8bad\u7ec3\u7684\u9700\u6c42\u3002\u5faa\u73af\u8bad\u7ec3\u65e5\u5f53\u5929\uff0c\u6bcf\u4e2a\u52a8\u4f5c\u5404\u505a\u4e24\u7ec4\u3002.<\/p>\n\n\n\n<h3 id=\"core-brace-like-a-fighter\" class=\"wp-block-heading\">\u6838\u5fc3\uff1a\u50cf\u6218\u58eb\u4e00\u6837\u633a\u4f4f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5bb6\u5ead\u5065\u8eab\u7684\u6838\u5fc3\u8bad\u7ec3\u6a21\u5757\u662f&nbsp;<a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e6%ad%bb%e8%99%ab%e5%bc%8f%e7%bb%83%e4%b9%a0\/\">\u6b7b\u866b<\/a>&nbsp;\u518d\u52a0\u4e0a\u4fa7\u5e73\u677f\u652f\u6491\u2014\u2014\u8fd9\u662f\u786e\u4fdd\u62f3\u5934\u4e0e\u5730\u9762\u4fdd\u6301\u8fde\u63a5\u7684\u5173\u952e\u652f\u6491\u3002\u6bcf\u6b21\u8bad\u7ec3\u90fd\u8981\u505a\u4e94\u5206\u949f\uff0c\u7edd\u65e0\u4f8b\u5916\u3002.<\/p>\n\n\n\n<h3 id=\"legs-squats-lunges-sprawls\" class=\"wp-block-heading\">\u817f\u90e8\uff1a\u6df1\u8e72\u3001\u5f13\u6b65\u3001\u4fa7\u8e72<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e00\u5957\u9488\u5bf9\u683c\u6597\u5065\u8eab\u7684\u5c45\u5bb6\u817f\u90e8\u8bad\u7ec3\u5df2\u5305\u542b\u5728\u5faa\u73af\u8bad\u7ec3\u4e2d\u2014\u2014\u6df1\u8e72\u3001\u5f13\u6b65\u548c\u4fa7\u8eab\u4e0b\u8e72\u5206\u522b\u6db5\u76d6\u529b\u91cf\u8bad\u7ec3\u3001\u5355\u817f\u8bad\u7ec3\u4ee5\u53ca\u9acb\u90e8\u7206\u53d1\u529b\u8bad\u7ec3\u3002\u5f53\u5b8c\u6210\u4e09\u8f6e\u611f\u89c9\u8f7b\u677e\u65f6\uff0c\u53ef\u518d\u589e\u52a0\u4e00\u8f6e\u3002.<\/p>\n\n\n\n<h2 id=\"the-four-week-progression\" class=\"wp-block-heading\">\u56db\u5468\u8bad\u7ec3\u8ba1\u5212<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u7b2c1\u5468\uff1a3\u8f6e\uff0c\u5982\u679c\u89c9\u5f9740\u79d2\u592a\u957f\uff0c\u53ef\u5c06\u4efb\u610f\u4e00\u4e2a\u52a8\u4f5c\u7684\u65f6\u957f\u7f29\u77ed\u81f330\u79d2\u3002\u7b2c2\u5468\uff1a\u6bcf\u4e2a\u52a8\u4f5c\u4fdd\u630140\u79d2\uff0c\u540c\u6837\u8fdb\u884c3\u8f6e\u3002\u7b2c3\u5468\uff1a\u5728C\u65e5\u589e\u52a0\u7b2c4\u8f6e\uff0c\u5e76\u5c06\u6536\u5c3e\u73af\u8282\u5ef6\u957f\u81f38\u7ec4\u3002 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class=\"wp-block-list\">\n<li><strong>\u8df3\u8fc7\u4f11\u606f\u65e5\u3002.<\/strong>\u00a0\u8270\u82e6\u7684\u65e5\u5b50\u4f1a\u7ed9\u8eab\u4f53\u5e26\u6765\u538b\u529b\uff1b\u800c\u5176\u95f4\u8f7b\u677e\u7684\u65e5\u5b50\u5219\u662f\u8eab\u4f53\u9002\u5e94\u7684\u65f6\u5019\u3002\u4e09\u8282\u8bfe\u610f\u5473\u7740\u56db\u5929\u7684\u65f6\u95f4\u7528\u4e8e\u6b65\u884c\u3001\u62c9\u4f38\u548c\u8f7b\u677e\u7684\u8ddf\u7ec3\u3002.<\/li>\n\n\n\n<li><strong>\u5148\u8ffd\u6c42\u529f\u7387\uff0c\u518d\u8003\u8651\u6863\u4f4d\u3002.<\/strong>\u00a0\u4ece\u4e0d\u7a33\u7684\u67b6\u52bf\u4e2d\u6253\u51fa\u5feb\u901f\u62f3\uff0c\u6beb\u65e0\u610f\u4e49\u3002\u5148\u6162\u901f\u91cd\u590d\u7ec3\u4e60\uff0c\u4fdd\u6301\u52a8\u4f5c\u7ebf\u6761\u6d41\u7545\uff0c\u7136\u540e\u518d\u8ffd\u6c42\u901f\u5ea6\u3002.<\/li>\n\n\n\n<li><strong>\u6dfb\u52a0\u201c\u52a8\u4f5c\u201d\u800c\u975e\u201c\u56de\u5408\u201d\u3002.<\/strong>\u00a0\u65b0\u589e\u7ec3\u4e60\u4f1a\u7a00\u91ca\u8bad\u7ec3\u6548\u679c\u3002\u5e94\u5148\u589e\u52a0\u7ec4\u6570\u548c\u52a0\u5feb\u8282\u594f\uff1b\u53ea\u6709\u5f53\u56db\u4e2a\u57fa\u672c\u52a8\u4f5c\u80fd\u505a\u5230\u884c\u4e91\u6d41\u6c34\u65f6\uff0c\u624d\u5e94\u52a0\u5165\u65b0\u52a8\u4f5c\u3002.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"recovery-soreness-rolling-sleep\" class=\"wp-block-heading\">\u6062\u590d\uff1a\u808c\u8089\u9178\u75db\u3001\u6eda\u7b52\u6309\u6469\u3001\u7761\u7720<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5934\u4e00\u4e24\u5468\u51fa\u73b0\u808c\u8089\u9178\u75db\u662f\u6b63\u5e38\u7684\u2014\u2014\u5ef6\u8fdf\u6027\u808c\u8089\u9178\u75db\u662f\u8eab\u4f53\u9002\u5e94\u7684\u4fe1\u53f7\uff0c\u800c\u975e\u635f\u4f24\u3002 \u4fdd\u6301\u9002\u5ea6\uff1a\u4f11\u606f\u65e5\u8fdb\u884c\u4e94\u5206\u949f\u8f7b\u67d4\u7684\u6eda\u52a8\u653e\u677e\uff0c\u665a\u4e0a\u6563\u6b65\uff0c\u5e76\u4fdd\u8bc1\u4e03\u5c0f\u65f6\u4ee5\u4e0a\u7684\u7761\u7720\u3002\u5982\u679c\u8fdb\u5165C\u65e5\u65f6\u53cc\u817f\u4ecd\u611f\u5230\u6c89\u91cd\uff0c\u4e0d\u59a8\u7528\u4e00\u8f6e\u989d\u5916\u7684\u8f7b\u5ea6\u6253\u7a7a\u62f3\u4ee3\u66ff\u6536\u5c3e\u8bad\u7ec3\uff0c\u8fd9\u6837\u56de\u6765\u65f6\u4f1a\u611f\u89c9\u66f4\u7cbe\u795e\u3002\u8be5&nbsp;<a href=\"https:\/\/gooart.space\/zh\/%e6%b3%a1%e6%b2%ab%e8%bd%b4%e9%94%bb%e7%82%bc%e4%b8%8e%e8%82%8c%e8%82%89%e6%81%a2%e5%a4%8d%e6%8c%87%e5%8d%97\/\">\u6ce1\u6cab\u8f74\u6eda\u52a8\u6307\u5357<\/a>&nbsp;\u6db5\u76d6\u4e86\u5b8c\u6574\u7684\u6062\u590d\u6d41\u7a0b\u3002.<\/p>\n\n\n\n<h2 id=\"mma-training-at-home-what-you-actually-need\" class=\"wp-block-heading\">\u5728\u5bb6\u8fdb\u884cMMA\u8bad\u7ec3\uff1a\u4f60\u771f\u6b63\u9700\u8981\u7684\u662f\u4ec0\u4e48<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u8db3\u591f\u7684\u8bad\u7ec3\u7a7a\u95f4\u3001\u4e00\u4e2a\u8ba1\u65f6\u5668\u548c\u8ba4\u771f\u5b8c\u6210\u6bcf\u6b21\u91cd\u590d\u52a8\u4f5c\u3002\u53ef\u9009\u7684\u5347\u7ea7\u88c5\u5907\uff08\u6309\u4f18\u5148\u7ea7\u6392\u5e8f\uff09\uff1a\u4e00\u4e2a\u5f15\u4f53\u5411\u4e0a\u6746\u3001\u4e00\u5bf9\u54d1\u94c3\u3001\u4e00\u4e2a\u6c99\u888b\uff08\u8be5&nbsp;<a href=\"https:\/\/gooart.space\/zh\/%e9%a9%ac%e6%9d%a5%e8%a5%bf%e4%ba%9a%e6%b2%99%e8%a2%8b%e9%80%89%e8%b4%ad%e6%8c%87%e5%8d%97\/\">\u6c99\u888b\u9009\u8d2d\u6307\u5357<\/a>&nbsp;\u6db5\u76d6\u9a6c\u6765\u897f\u4e9a\u7684\u516c\u5bd3\uff09\u3002\u6280\u80fd\u9875\u9762\u53ef\u514d\u8d39\u8bbf\u95ee\uff0c\u7f51\u5740\u4e3a&nbsp;<a href=\"https:\/\/gooart.space\/zh\/%e6%88%91%e7%9a%84%e8%ae%ad%e7%bb%83\/\">\u6211\u7684\u57f9\u8bad<\/a>; \u65e0\u8bba\u54ea\u4e00\u5468\uff0c\u6218\u672f\u4f53\u7cfb\u90fd\u6bd4\u88c5\u5907\u66f4\u91cd\u8981\u3002.<\/p>\n\n\n\n<h2 id=\"faq\" class=\"wp-block-heading\">\u5e38\u89c1\u95ee\u9898 (FAQ)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u7efc\u5408\u683c\u6597\uff08MMA\uff09\u8bad\u7ec3\u5bf9\u63d0\u5347\u6574\u4f53\u4f53\u80fd\u6709\u597d\u5904\u5417\uff1f<\/strong><br>\u8fd9\u662f\u6700\u68d2\u7684\u8bad\u7ec3\u65b9\u5f0f\u4e4b\u4e00\u2014\u2014\u5b83\u5c06\u529b\u91cf\u3001\u7075\u6d3b\u6027\u548c\u95f4\u6b47\u8bad\u7ec3\u878d\u4e8e\u5355\u6b21\u8bad\u7ec3\u4e2d\u3002\u4f60\u65e0\u9700\u6328\u4e0a\u4e00\u62f3\uff0c\u5c31\u80fd\u83b7\u5f97\u683c\u6597\u8fd0\u52a8\u5458\u7ea7\u522b\u7684\u4f53\u80fd\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u5c45\u5bb6\u953b\u70bc\u8fd8\u662f\u53bb\u5065\u8eab\u623f\u2014\u2014\u54ea\u79cd\u65b9\u5f0f\u66f4\u6709\u5229\u4e8eMMA\u4f53\u80fd\u8bad\u7ec3\uff1f<\/strong><br>\u5728\u6700\u521d\u7684\u51e0\u4e2a\u6708\u91cc\uff0c\u5728\u5bb6\u953b\u70bc\u5c31\u8db3\u591f\u4e86\uff0c\u800c\u4e14\u5f80\u5f80\u6548\u679c\u66f4\u597d\uff1a\u65e0\u9700\u901a\u52e4\u3001\u65e0\u9700\u7b49\u5f85\u3001\u6ca1\u6709\u538b\u529b\u3002\u7b49\u5230\u4f60\u7684\u57fa\u7840\u7ec3\u5f97\u8db3\u591f\u624e\u5b9e\uff0c\u503c\u5f97\u4e3a\u6b64\u4ed8\u8d39\u65f6\uff0c\u5065\u8eab\u623f\u624d\u80fd\u63d0\u4f9b\u6559\u7ec3\u6307\u5bfc\u3001\u8bad\u7ec3\u4f19\u4f34\u548c\u4e13\u4e1a\u5668\u6750\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u6211\u8fd8\u8981\u591a\u4e45\u624d\u80fd\u51c6\u5907\u597d\u53c2\u52a0\u8bfe\u7a0b\uff1f<\/strong><br>\u6309\u7167\u4e0a\u8ff0\u4f53\u7cfb\u5b66\u4e60\u516b\u5230\u5341\u4e8c\u5468\uff0c\u4f60\u8d70\u8fdb\u4efb\u4f55\u57fa\u7840\u8bfe\u7a0b\u65f6\uff0c\u6c34\u5e73\u90fd\u4f1a\u8d85\u8fc7\u5927\u591a\u6570\u521d\u5b66\u8005\u3002\u5728\u9a6c\u516d\u7532\uff0c\u8be5&nbsp;<a href=\"https:\/\/gooart.space\/zh\/%e9%a9%ac%e5%85%ad%e7%94%b2%e7%9a%84mma%e8%ae%ad%e7%bb%83%ef%bc%9a%e5%a6%82%e4%bd%95%e5%85%a5%e9%97%a8\/\">MMA\u8bad\u7ec3\u6307\u5357<\/a>&nbsp;\u6db5\u76d6\u4e86\u672c\u5730\u8def\u5f84\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u5f00\u59cb\u4e4b\u524d\uff0c\u6211\u9700\u8981\u6709\u826f\u597d\u7684\u4f53\u80fd\u5417\uff1f<\/strong><br>\u4e0d\u2014\u2014\u8be5\u5faa\u73af\u662f\u6839\u636e\u8bad\u7ec3\u95f4\u9694\u8fdb\u884c\u8c03\u6574\u7684\u3002\u5728\u6807\u6709\u201c40\u201d\u7684\u5730\u65b9\uff0c\u4ece30\u79d2\u7684\u8bad\u7ec3\u5f00\u59cb\uff1b\u8bad\u7ec3\u7ed3\u6784\u4e0d\u53d8\uff0c\u4ec5\u8bad\u7ec3\u5f3a\u5ea6\u4e0d\u540c\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u6211\u6bcf\u5929\u90fd\u80fd\u8fd9\u6837\u505a\u5417\uff1f<\/strong><br>\u9ad8\u5f3a\u5ea6\u8bad\u7ec3\u65e5\u4e0e\u4f4e\u5f3a\u5ea6\u8bad\u7ec3\u65e5\u4ea4\u66ff\u8fdb\u884c\u3002\u8ba1\u5212\u5b89\u6392\u4e09\u6b21\u9ad8\u5f3a\u5ea6\u8bad\u7ec3\uff1b\u5176\u4f59\u65f6\u95f4\u7528\u6563\u6b65\u548c\u4f4e\u5f3a\u5ea6\u7684\u8ddf\u8dd1\u6765\u586b\u8865\uff0c\u4e0d\u8981\u518d\u8fdb\u884c\u5faa\u73af\u8bad\u7ec3\u4e86\u3002.<\/p>\n\n\n\n<h2 id=\"build-the-engine-first\" class=\"wp-block-heading\">\u5148\u6784\u5efa\u5f15\u64ce<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u672c\u5468\u6709\u4e09\u8282\u8bfe\u2014\u2014\u5faa\u73af\u8bad\u7ec3\u3001\u6280\u5de7\u8bad\u7ec3\u3001\u5faa\u73af\u8bad\u7ec3\u52a0\u6536\u5c3e\u8bad\u7ec3\u3002\u6280\u672f\u5e93\u4ecd\u53ef\u514d\u8d39\u8bbf\u95ee\uff0c\u7f51\u5740\u4e3a&nbsp;<a href=\"https:\/\/gooart.space\/zh\/%e6%88%91%e7%9a%84%e8%ae%ad%e7%bb%83\/\">\u6211\u7684\u57f9\u8bad<\/a>, 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title=\"\u521d\u5b66\u8005\u7684MMA\u8bad\u7ec3\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/mma-workout-for-beginners\/\" aria-label=\"\u9605\u8bfb MMA Workout for 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