锟斤拷锟斤拷呖锟街皇�2锟届，锟斤拷时锟斤拷每一锟斤拷锟接讹拷值锟矫憋拷锟斤拷效锟斤拷锟矫ｏ拷太平锟斤拷萍锟轿拷锟斤拷锟斤拷锟斤拷丝锟角帮拷锟斤拷锟斤拷锟届保锟斤拷状态锟斤拷锟芥缓锟斤拷锟斤拷锟斤拷锟缴筹拷准锟斤拷锟斤拷全指锟较ｏ拷锟揭筹拷锟酵匡拷锟斤拷锟斤拷锟斤拷锟斤拷锟秸诧拷锟斤拷锟斤拷锟斤拷
锟斤拷前锟斤拷锟脚斤拷锟角ｏ拷锟斤拷锟斤拷锟斤拷拾锟斤拷拾锟斤拷锟介，锟斤拷锟斤拷锟斤拷锟斤拷4锟斤拷锟截硷拷锟斤拷锟斤拷锟斤拷锟皆硷拷锟斤拷锟街凤拷锟缴ｏ拷
锟斤拷锟斤拷锟斤拷锟斤拷锟解，模锟斤拷一锟斤拷锟斤拷锟解；
锟节碉拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟解焦锟角ｏ拷
锟桔碉拷锟斤拷睡锟竭ｏ拷锟斤拷全锟斤拷食锟斤拷
锟斤拷锟斤拷前锟饺点，锟斤拷锟斤拷锟狡凤拷宓ワ拷锟�
锟斤拷住锟斤拷锟斤拷锟阶段碉拷锟饺讹拷锟斤拷突锟斤拷锟斤拷要锟斤拷锟斤拷锟斤拷锟角革拷习锟斤拷锟斤拷锟斤拷锟解还锟斤拷锟斤拷锟斤拷锟剿讹拷锟斤拷锟斤拷锟角憋拷锟斤拷状态锟斤拷锟斤拷锟斤拷纸锟斤拷锟揭诧拷锟斤拷晒锟斤拷龋锟�
一锟斤拷锟斤拷学锟斤拷习锟斤拷锟皆ｏ拷锟斤拷锟斤拷痰幕平锟斤拷锟�
1. 锟截癸拷锟斤拷锟斤拷锟酵Ｖ癸拷锟斤拷锟斤拷锟斤拷锟�
锟斤拷前锟斤拷锟斤拷锟斤拷锟斤拷偏锟解、锟斤拷锟解，锟截碉拷锟斤拷锟斤拷知识锟斤拷锟斤拷锟斤拷锟解本锟斤拷
锟斤拷思维锟斤拷图锟斤拷锟较猴拷锟侥匡拷锟姐（锟斤拷锟斤拷学锟斤拷式锟斤拷锟斤拷锟斤拷锟斤拷锟侥革拷频锟绞库）锟斤拷强锟斤拷锟斤拷锟斤拷锚锟姐。
2. 锟斤拷时模锟斤拷训锟斤拷锟斤拷锟脚伙拷时锟斤拷锟斤拷锟�
锟斤拷锟竭匡拷时锟斤拷锟较革拷模锟解：锟斤拷锟斤拷/锟斤拷学150锟斤拷锟接ｏ拷英锟斤拷120锟斤拷锟接ｏ拷锟桔合科革拷锟斤拷省锟捷碉拷锟斤拷锟斤拷
训锟斤拷锟斤拷锟洁范锟斤拷锟斤拷
锟斤拷锟斤拷20min→锟侥讹拷35min→锟斤拷锟斤拷15min→写锟斤拷40min锟斤拷英锟斤）
选锟斤拷锟斤拷40min→锟斤拷锟斤拷80min→锟斤拷锟�30min锟斤拷锟斤拷学锟斤拷
3. 锟斤拷锟斤拷栈锟斤拷锟斤拷锟�
锟桔斤拷锟斤拷锟斤拷锟斤拷猓猴拷馗锟斤拷曰锟斤拷锟绞э拷锟斤拷缁э拷锟斤拷锟绞斤拷锟狡斤拷锟斤拷螅锟斤拷锟斤拷锟斤拷锟斤拷呒锟斤拷锟斤拷停锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟解）锟斤拷
锟斤拷锟斤拷“锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷”锟斤拷锟斤拷锟斤拷强锟斤拷训锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟�“锟斤拷锟角猴拷锟斤拷图锟斤拷浠�”专锟筋）锟斤拷
锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷指锟较ｏ拷锟斤拷锟解焦锟角碉拷锟斤拷锟襟工撅拷
1. 锟斤拷锟斤拷锟斤拷锟斤拷
锟斤拷锟斤拷锟斤拷锟斤拷锟�锟斤拷锟斤拷时锟斤拷“4-4-6锟斤拷锟斤拷锟斤拷”锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷4锟斤拷→锟斤拷息4锟斤拷→锟斤拷秃锟斤拷锟�6锟诫）锟斤拷锟截革拷3锟轿ｏ拷锟斤拷锟斤拷平锟斤拷锟斤拷锟斤拷
锟斤拷锟斤拷锟秸记ｏ拷每锟秸硷拷录锟斤拷锟角点（锟斤拷“锟斤拷锟斤拷锟斤拷学压锟斤拷锟斤拷”锟斤拷锟斤拷锟斤拷模锟斤拷锟街撅拷转锟斤拷为锟斤拷锟斤拷锟叫讹拷目锟疥。
2. 锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷示
睡前锟斤拷锟斤拷“锟斤拷锟皆成癸拷预锟斤拷”锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟皆硷拷锟斤拷锟捷达拷锟解、锟绞硷拷锟斤拷锟斤拷锟侥筹拷锟斤拷锟斤拷强锟斤拷锟斤拷锟脚★拷
锟芥换锟斤拷锟皆伙拷思维锟斤拷“锟斤拷锟诫考600锟斤拷”→“锟斤拷抓锟斤拷锟斤拷锟街ｏ拷突锟斤拷锟斤拷锟狡帮拷锟�”锟斤拷
3. 锟斤拷庭锟斤拷锟斤拷锟斤拷锟斤拷
锟揭筹拷锟斤拷锟斤拷询锟斤拷“锟斤拷习锟斤拷锟斤拷危锟�”锟斤拷施压锟斤拷锟解，锟斤拷锟斤拷锟秸筹拷锟斤拷锟斤拷锟斤拷锟洁。
锟斤拷锟届安锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟矫ｏ拷锟斤拷锟狡碉拷锟斤拷锟斤拷锟斤拷锟斤拷
锟斤拷锟斤拷锟斤拷息锟诫健锟斤拷锟斤拷锟斤拷锟斤拷锟饺讹拷锟斤拷锟斤拷锟斤拷
1. 睡锟竭碉拷锟节凤拷锟斤拷
锟斤拷前1锟斤拷锟金步碉拷锟斤拷锟斤拷息锟斤拷锟斤拷锟斤拷"锟斤拷锟斤拷式锟斤拷睡锟斤拷"锟斤拷每锟斤拷锟斤拷前15锟斤拷锟斤拷锟斤拷睡锟斤拷锟斤拷锟秸固讹拷锟斤拷22:30-23:00锟斤拷也锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟街憋拷锟斤拷锟街伙拷锟斤拷锟斤拷锟剿拷锟斤拷锟斤拷锟斤拷锟斤拷锟�锟斤拷锟窖ｏ拷锟斤拷锟皆碉拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷直锟斤拷锟�锟斤拷
失锟斤拷应锟皆ｏ拷锟斤拷水锟捷斤拷+锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷汐APP锟斤拷锟斤拷锟斤拷锟斤拷锟竭ｏ拷锟斤拷锟斤拷锟斤拷药锟斤拷锟斤拷锟竭★拷
2. 锟斤拷食锟斤拷全锟藉单
锟狡硷拷锟斤拷 | 锟斤拷锟斤拷锟斤拷 |
碳水锟斤拷50%锟斤拷+锟斤拷锟斤拷锟绞ｏ拷25%锟斤拷+脂锟斤拷锟斤拷希锟�25%锟斤拷 | 锟斤拷锟戒海锟绞★拷锟斤拷脂锟斤拷炸锟斤拷未锟斤拷食锟斤拷 |
维锟斤拷锟斤拷B锟斤拷 | 浓锟斤拷锟斤拷锟斤拷 |
锟斤拷水锟斤拷锟斤拷锟斤拷锟斤拷危锟� | 锟斤拷锟斤拷锟斤拷锟斤拷锟较ｏ拷锟斤拷锟斤拷锟斤拷锟侥悸ｏ拷 |
锟斤拷使锟斤拷Keep锟斤拷食锟斤拷录锟饺革拷锟斤拷锟斤拷锟杰革拷锟斤拷每锟斤拷锟斤拷锟诫。
3. 每锟斤拷锟剿讹拷
锟斤拷锟斤拷锟斤拷锟斤拷15锟斤拷锟接伙拷锟斤拷锟斤拷10锟斤拷锟接ｏ拷锟酵凤拷锟节凤拷锟侥硷拷压锟斤拷
注锟斤拷锟斤拷锟斤拷锟剿讹拷目锟斤拷锟斤拷为锟剿凤拷锟缴ｏ拷锟叫忌高凤拷锟斤拷锟剿讹拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟剿猴拷锟斤拷也锟叫硷拷锟剿讹拷锟斤拷锟斤拷锟斤拷
锟侥★拷锟斤拷锟斤拷全锟斤拷锟斤拷应锟斤拷锟街诧拷锟斤拷
1. 锟斤拷前锟斤拷锟斤拷锟斤拷锟斤拷准锟斤拷
锟饺点攻锟皆ｏ拷锟斤拷前2锟斤拷实锟截匡拷锟届考锟斤拷锟斤拷锟斤拷录锟斤拷住锟斤拷锟斤拷锟斤拷锟斤拷锟�3锟斤拷锟斤拷锟斤拷路锟竭ｏ拷锟斤拷锟姐不同锟斤拷通锟斤拷式锟斤拷锟斤拷时锟戒。
锟斤拷通锟斤拷锟斤拷锟斤拷App锟斤拷锟斤拷锟斤拷“锟斤拷→锟斤拷锟斤拷”路锟竭ｏ拷锟斤拷锟斤拷锟斤拷锟角╋拷锟斤拷锟斤拷萁锟酵拷锟绞斤拷锟斤拷锟斤拷小锟斤拷锟斤拷小锟剿斤拷页锟�/锟斤拷锟解）锟斤拷确锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷诘锟斤拷锟斤拷锟绞憋拷洌拷锟皆わ拷锟斤拷锟斤拷锟斤拷锟绞憋拷浞斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟角帮拷锟斤拷锟斤拷锟斤拷眩锟斤拷锟斤拷锟斤拷锟角�30-40锟斤拷锟接ｏ拷锟斤拷
锟斤拷通锟斤拷锟斤拷锟接碉拷图锟斤拷锟竭德★拷锟劫度碉拷图锟斤拷锟斤拷实锟斤拷锟斤拷锟杰★拷锟街撅拷锟斤拷锟斤拷锟斤拷前锟介看锟斤拷锟斤拷校锟脚★拷锟斤拷锟斤拷锟斤拷锟铰凤拷位锟斤拷锟杰边伙拷锟斤拷锟斤拷锟侥具店、锟斤拷锟斤拷锟疥）锟斤拷
2. 锟斤拷前锟斤拷锟斤拷一锟斤拷准锟斤拷
锟斤拷品锟藉单锟斤拷锟斤拷锟斤拷
透锟斤拷锟绞达拷锟斤拷准锟斤拷证+锟斤拷锟斤拷证锟斤拷0.5mm锟节憋拷×3锟斤拷2B铅锟绞★拷直锟竭★拷锟睫凤拷锟斤拷锟斤拷皮锟斤拷锟斤拷
锟斤拷械锟街憋拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷/锟斤拷锟斤拷锟街憋拷锟斤拷锟斤拷撕锟斤拷锟饺拷锟�
锟斤拷携锟斤拷锟斤拷锟斤拷锟街伙拷/锟斤拷锟斤拷锟斤拷品锟斤拷锟斤拷锟斤拷锟斤拷锟届报锟斤拷锟斤拷锟斤拷
锟截憋拷注锟解：锟斤拷锟皆碉拷锟届，锟街伙拷锟斤拷锟斤拷锟斤拷锟街憋拷锟饺碉拷锟斤拷锟借备锟斤拷锟斤拷前锟斤拷锟斤拷锟斤拷锟斤拷锟街革拷锟斤拷锟斤拷锟�
3. 锟斤拷锟皆碉拷锟斤拷应锟斤拷锟斤拷锟斤拷
突锟斤拷锟斤拷锟� | 应锟皆诧拷锟斤拷 |
锟斤拷锟斤拷准锟斤拷证 | 锟津考碉拷锟斤拷师说锟斤拷锟斤拷锟饺匡拷锟襟补ｏ拷锟揭筹拷锟斤拷锟酵憋拷锟矫硷拷锟斤拷 |
锟斤拷锟解卡锟斤拷锟斤拷 | 锟斤拷锟街革拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷涂锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟缴ｏ拷 |
突锟斤拷锟斤拷痛 | 锟斤拷锟斤拷藿锟斤拷锟斤拷锟斤拷锟斤拷锟揭ｏ拷锟斤拷前医锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟饺拷锟� |
锟斤拷锟斤拷时锟戒，锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷拢锟斤拷锟斤拷准锟斤拷证锟斤拷锟斤拷锟斤拷证锟斤拷锟斤拷锟斤拷锟斤拷息锟斤拷睡锟斤拷锟斤拷默锟筋考锟斤拷锟斤拷锟津。硷拷住锟斤拷细锟节撅拷锟斤拷锟斤拷锟剿ｏ拷锟斤拷值锟矫革拷锟矫的斤拷锟斤拷锟�
锟竭匡拷锟角筹拷锟斤拷锟斤拷锟缴ｏ拷锟杰碉拷锟斤拷锟斤拷锟斤拷锟窖撅拷锟斤拷锟�99%锟斤拷路锟教ｏ拷锟斤拷锟斤拷锟侥筹拷探锥危锟斤拷锟斤拷锟斤拷约锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷疲锟斤拷锟斤拷锟斤拷某沙锟斤拷锟皆讹拷锟斤拷锟斤拷锟斤拷锟饺拷锟斤拷愿锟斤拷锟矫匡拷锟斤拷锟斤拷拢锟斤拷锟斤拷停锟�
锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷 44010602000162锟斤拷
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