19 “大”不是唯一的目标，聊聊健身的误区

生活 海格力斯电台第20期 2020-06-23 创建播放：708次

介绍：在全民参与健身的时代，我们不仅看到了大家在运动表现上的提升，同时也出现了很自己把自己练伤的案例。我们到底要如何健康科学的健身？如何通过健身提升我们的身体素质和生活质量？本期节目，专业运动员出身的陈品叡做客电台，和我们聊聊关于健身的常见误区和正确方法。
微信搜索hglsxzs加入听众交流群，欢迎您参与互动。

【主持】
吴乐东 Allen（新浪微博：@Allen乐东）

【嘉宾】
陈品叡，健身公园创始人，专业运动教练

[01:40]推广长期运动健身的生活理念
[03:30]健康为核心的整体健身训练计划
[05:20]用运动员的训练方式让身体更好用
[07:20]健身训练需要知道的4个发展阶段
[14:35]美国20年前也同样追求追求形体
[15:30]放松恢复增强功能性逐渐被接收
[19:30]除了形体之外健身更是提升身体素质
[22:20]自己把自己练伤的案例激增
[23:30]萝卜青菜各有所爱“大”不是唯一的标准
[24:53]都市生活久坐成为健康第一杀手
[25:53]CrossFit更像是综合比赛需要基础条件
[29:43]精品健身工作室结合医学缓解身体伤病

【音乐】
The Sport · ColorFilmMusic

【logo设计】五颜六色的大亮哥

【后期制作】滑轮

【制作总监】王若弛

【本节目由JustPod出品】

【互动方式】
联系方式：contact@justpod.fm
微博：@播客一下
微信公众号：播客一下

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 回复 <a href="/user/home?id=${x.beRepliedUser.userId}" class="s-fc7">${escape(x.beRepliedUser.nickname)}</a>
${getAuthIcon(x.beRepliedUser)}
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<img src="//p6.music.126.net/obj/wo3DlcOGw6DClTvDisK1/4213923139/f08a/c6ea/10ee/f7e2deef21937a1042e370c47525c956.png"
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{elseif x.user.vipRights.musicPackage && x.user.vipRights.musicPackage.rights}
{if x.user.vipRights.musicPackage.iconUrl}
<img src="${x.user.vipRights.musicPackage.iconUrl}"
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<img src="//p1.music.126.net/G2KYG9JjrGGP5grSaXOZaw==/109951163309837705.png"
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{/if}
{if !!x.beRepliedUser}
 回复 <a href="/user/home?id=${x.beRepliedUser.userId}" class="s-fc7">${escape(x.beRepliedUser.nickname)}</a>
${getAuthIcon(x.beRepliedUser)}
{if x.beRepliedUser.vipRights}
{if x.beRepliedUser.vipRights.redplus && x.beRepliedUser.vipRights.redplus.vipCode === 300 && x.beRepliedUser.vipRights.redplus.rights && x.beRepliedUser.vipRights.redplus.iconUrl}
<img src="${x.beRepliedUser.vipRights.redplus.iconUrl}" class="brand-tag brand-svip" />
{elseif x.beRepliedUser.vipRights.associator && x.beRepliedUser.vipRights.associator.rights}
{if x.beRepliedUser.vipRights.redVipAnnualCount >= 1}
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{elseif x.beRepliedUser.vipRights.associator.iconUrl}
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{else}
<img src="//p1.music.126.net/iOnYL-pAvH2LuQfStGOjfQ==/109951163709553273.png"
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{/if}
{elseif x.beRepliedUser.vipRights.musicPackage && x.beRepliedUser.vipRights.musicPackage.rights}
{if x.beRepliedUser.vipRights.musicPackage.iconUrl}
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{else}
<img src="//p1.music.126.net/G2KYG9JjrGGP5grSaXOZaw==/109951163309837705.png"
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{/if}
{/if}
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：${getRichText(escape(x.content),'s-fc7')}
{if !!x.expressionUrl}
<div class="u-expression"><img src="${x.expressionUrl}?param=70y70"></img></div>
{/if}
</div>
{if x.beReplied&&x.beReplied.length}
{var replied = x.beReplied[0]}
<div class="que f-brk f-pr s-fc3">
<span class="darr"><i class="bd">◆</i><i class="bg">◆</i></span>
{if replied&&replied.content}
<a class="s-fc7" href="/user/home?id=${replied.user.userId}">${replied.user.nickname}${getAuthIcon(replied.user)}</a>
{if replied.user.vipRights}
{if replied.user.vipRights.redplus && replied.user.vipRights.redplus.vipCode === 300 && replied.user.vipRights.redplus.rights && replied.user.vipRights.redplus.iconUrl}
<img src="${replied.user.vipRights.redplus.iconUrl}" class="brand-tag brand-svip" />
{elseif replied.user.vipRights.associator && replied.user.vipRights.associator.rights}
{if replied.user.vipRights.redVipAnnualCount >= 1}
<img src="//p1.music.126.net/y8pM-M1mytg6B1ThedCbJA==/109951163709550847.png" class="brand-tag brand-vip"/>
{elseif replied.user.vipRights.associator.iconUrl}
<img src="${replied.user.vipRights.associator.iconUrl}"
class="brand-tag brand-vip" />
{else}
<img src="//p1.music.126.net/iOnYL-pAvH2LuQfStGOjfQ==/109951163709553273.png"
class="brand-tag brand-vip" />
{/if}
{elseif replied.user.vipRights.musicPackage && replied.user.vipRights.musicPackage.rights}
{if replied.user.vipRights.musicPackage.iconUrl}
<img src="${replied.user.vipRights.musicPackage.iconUrl}"
class="brand-tag brand-package" />
{else}
<img src="//p1.music.126.net/G2KYG9JjrGGP5grSaXOZaw==/109951163309837705.png"
class="brand-tag brand-package" />
{/if}
{/if}
{/if}
：${getRichText(escape(replied.content),'s-fc7')}
{else}
该评论已删除
{/if}
</div>
{/if}
<div class="rp">
<div class="time s-fc4">${timeformat(x.time)}</div>
{if GUser&&GUser.userId&&(GUser.userId==x.user.userId||GUser.userId==resUserId)}
<span class="dlt">
<a href="javascript:void(0)" class="s-fc3" data-id="${x.commentId}" data-type="delete">删除</a><span class="sep">|</span>
</span>
{else}
<span class="dlt"><span style="display: none;" class="j-delete-comment"><a href="javascript:void(0)" class="s-fc3" data-id="${x.commentId}" {if x.topCommentId}data-tid="${x.topCommentId}" {/if}data-type="delete">删除</a><span class="sep">|</span></span></span>
{/if}
<a data-id="${x.commentId}" data-type="{if !x.liked}like{else}unlike{/if}" href="javascript:void(0)"><i class="zan u-icn2 u-icn2-{if x.liked}13{else}12{/if}"></i>{if x.likedCount} (${getPlayCount(x.likedCount)}){/if}</a>
<span class="sep">|</span>
<a href="javascript:void(0)" class="s-fc3" data-id="${x.commentId}" data-type="reply">回复</a>
</div>
</div>
</div>
{/list}

<div class="lyct lyct-1 f-cb">
<div class="m-lyshare">
<ul class="m-tabs1 j-flag">
<li><a href="#"><em>分享给大家</em></a></li>
<li><a href="#"><em>私信分享</em></a></li>
</ul>
<div class="u-err j-flag" style="display:none">最多选择10位好友</div>
<div class="j-flag"></div>
<div class="j-slogan"></div>
<div class="u-txtwrap f-pr">
<textarea class="u-txt area j-flag" placeholder="说点什么吧" data-action="txt"></textarea>
<div class="info f-pr j-flag" data-action="search"></div>
</div>
<div class="oper f-cb">
<div class="face f-fl f-pr">
<i class="u-icn u-icn-36 f-fl j-flag" data-action="emot"></i>
<i class="u-icn u-icn-41 f-fl j-flag" data-action="at"></i>
<i class="u-icn u-icn-97 j-flag f-pr" data-action="upload" data-default></i>
</div>
<span class="f-fr s-fc4 j-flag">140/140</span>
</div>
<div class="f-cb j-flag"></div>
<div class="f-cb">
<div class="btnwrap f-fl">
<a class="u-btn2 u-btn2-2 u-btn2-w2 j-flag" hidefocus="true" href="javascript:;" data-action="share"><i>分享</i></a>
<a class="u-btn2 u-btn2-1 u-btn2-w2 j-flag" hidefocus="true" href="javascript:;" data-action="close"><i>取消</i></a>
</div>
<div class="f-cb j-flag f-fr">
<div class="share f-fr">
<span class="f-fl s-fc3">同时分享到：</span>
<ul class="u-logo u-logo-s f-cb">
<li><a class="u-slg u-slg-sn j-t" data-action="sns" data-type="2" hidefocus="true" href="//music.163.com/api/sns/authorize?snsType=2&clientType=web2&callbackType=Binding&forcelogin=true" title="新浪微博"></a></li>
<li><a class="u-slg u-slg-db j-t" data-action="sns" data-type="3" hidefocus="true" href="//music.163.com/api/sns/authorize?snsType=3&clientType=web2&callbackType=Binding&forcelogin=true" title="豆瓣网"></a></li>
</ul>
</div>
</div>
</div>
<div class="u-err j-flag"><i class="u-icn u-icn-25"></i><span></span></div>
</div>
</div>

{macro listArtists(artists)}
{list artists as art}
${art.name|mark} 
{/list}
{/macro}
<div class="m-schlist">
<p class="note s-fc3"><a class="s-fc3 xtag" href="/search/#/?s=${keyword}&type=1002">搜“${keyword|cutStr}” 相关用户</a> ></p>
<div class="rap">
{list result.order as index}
{var lst=result[index]}
{if !!lst&&!!lst.length}
<div class="itm f-cb">
{if index=="songs"}
<h3 class="hd"><i class="icn u-icn u-icn-26"></i><em class="f-fl">单曲</em></h3>
<ul class="{if index_index%2!=0}odd{/if} f-cb">
{list lst as song}
<li><a class="s-fc0 f-thide xtag" href="/song?id=${song.id}">${song.name|mark}-${listArtists(song.artists)}</a></li>
{/list}
</ul>
{elseif index=="artists"}
<h3 class="hd"><i class="icn u-icn u-icn-27"></i><em class="f-fl">歌手</em></h3>
<ul class="{if index_index%2!=0}odd{/if} f-cb">
{list lst as artist}
<li><a class="s-fc0 f-thide xtag" href="/artist?id=${artist.id}">${artist.name|mark}</a></li>
{/list}
</ul>
{elseif index=="albums"}
<h3 class="hd"><i class="icn u-icn u-icn-28"></i><em class="f-fl">专辑</em></h3>
<ul class="{if index_index%2!=0}odd{/if} f-cb">
{list lst as album}
<li><a class="s-fc0 f-thide xtag" href="/album?id=${album.id}">${album.name|mark}{if album.artist}-${album.artist.name|mark}{/if}</a></li>
{/list}
</ul>
{elseif index=="playlists"}
<h3 class="hd"><i class="icn u-icn u-icn-29"></i><em class="f-fl">歌单</em></h3>
<ul class="{if index_index%2!=0}odd{/if} f-cb">
{list lst as playlist}
<li><a class="s-fc0 f-thide xtag" href="/playlist?id=${playlist.id}">${playlist.name|mark}</a></li>
{/list}
</ul>
{elseif index=="mvs"}
<h3 class="hd"><i class="icn u-icn u-icn-96"></i><em class="f-fl">视频</em></h3>
<ul class="{if index_index%2!=0}odd{/if} f-cb">
{list lst as mv}
<li><a class="s-fc0 f-thide xtag" href="/mv?id=${mv.id}">MV:${mv.name|mark}{if mv.artistName}-${mv.artistName|mark}{/if}</a></li>
{/list}
</ul>
{/if}
</div>
{/if}
{/list}
</div>
</div>

<table class="m-table {if type=='rank'}m-table-rank{/if}">
<thead>
<tr>
<th class="first {if type=='rank'}wrk{else}w1{/if}"><div class="wp"> </div></th>
<th><div class="wp af0"></div></th>
<th class="w2"><div class="wp af1"></div></th>
<th class="w3"><div class="wp af2"></div></th>
<th class="w4"><div class="wp af3"></div></th>
</tr>
</thead>
<tbody>
{list beg..end as y}
{var x=xlist[y]}
<tr id="${x.id|seed}" class="{if y%2==0}even{/if} {if disable(x)}js-dis{/if}">
<td class="left">
<div class="hd {if type=='rank'}rank{/if}">
<span data-res-id="${x.id}" data-res-type="18" data-res-action="play" {if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if} class="ply {if isPlaying(x)}ply-z-slt{/if}"> </span>
<span class="num">${y+1}</span>
{if type=='rank'}
<div class="rk rk-1">
{if x.lastRank>=0}
{if y-x.lastRank>0}
<span class="ico u-icn u-icn-74 s-fc10">${y-x.lastRank}</span>
{elseif y-x.lastRank==0}
<span class="ico u-icn u-icn-72 s-fc4">0</span>
{else}
<span class="ico u-icn u-icn-73 s-fc9">${x.lastRank-y}</span>
{/if}
{else}
<span class="u-icn u-icn-75"></span>
{/if}
</div>
{/if}
</div>
</td>
<td class="">
<div class="f-cb">
<div class="tt">
<div class="ttc">
<span class="txt">
{var alia=songAlia(x)}
<a href="/song?id=${x.id}"><b title="${x.name|escape}{if alia} - (${alia|escape}){/if}">${soil(x.name)}</b></a>{if alia}<span title="${alia|escape}" class="s-fc8"> - (${soil(alia)})</span>{/if}
{if x.mvid>0}
<span data-res-id="${x.id}" data-res-action="mv" title="播放mv" class="mv">MV</span>
{/if}
</span>
</div>
</div>
</div>
</td>
<td class=" s-fc3">
<span class="u-dur {if canDel}candel{/if}">${dur2time(x.duration/1000)}{if x.ftype==2}<i title="歌曲来自第三方网站" class="migu u-icn2 u-icn2-14"></i>{/if}</span>
<div class="opt hshow">
<a class="u-icn u-icn-81 icn-add" href="javascript:;" title="添加到播放列表" hidefocus="true"
data-res-type="18"
data-res-id="${x.id}"
data-res-action="addto"
{if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if}></a>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="fav" class="icn icn-fav" title="收藏"></span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="share" data-res-name="{if typeof removeQuotes != 'undefined'}${removeQuotes(x.name)}{else}${x.name}{/if}" data-res-author="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}" {if x.album}data-res-pic="${x.album.picUrl}"{/if} class="icn icn-share" title="分享">分享</span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="download" class="icn icn-dl" title="下载"></span>
{if canDel}
<span data-res-id="${x.id}" data-res-type="18" data-res-action="delete" class="icn icn-del" title="删除">删除</span>
{/if}
</div>
</td>
<td class="">
<div class="text" title="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}">
${getArtistName(x.artists, '', '', false, false, true)}
</div>
</td>
{if type=='dayRcmd'}
<td class="hascls">
<div class="f-pr">
<div class="text">{if x.album}<a href="/album?id=${x.album.id}" title="${x.album.name}">${x.album.name}</a>{/if}</div>
<a href="javascript:;" data-res-action="dislike" data-res-id="${x.id}" data-res-alg="${x.alg}" class="cls u-icn u-icn-80 f-tid icn-dislike" title="不感兴趣">不感兴趣</a>
</div>
</td>
{else}
<td class="">
<div class="text">
{if x.album}
<a href="/album?id=${x.album.id}" title="${x.album.name|escape}">${soil(x.album.name)}</a>
{/if}
</div>
</td>
{/if}
</tr>
{/list}
</tbody>
</table>

<table class="m-table {if type=='rank'}m-table-rank{else}m-table-album{/if}">
<thead>
<tr>
<th class="first {if type=='rank'}wrk{else}w1{/if}"><div class="wp"> </div></th>
<th><div class="wp">歌曲标题</div></th>
<th class="w2-1"><div class="wp">时长</div></th>
<th class="w4"><div class="wp">歌手</div></th>
</tr>
</thead>
<tbody>
{list beg..end as y}
{var x=xlist[y]}
<tr id="${x.id|seed}" class="{if y%2==0}even{/if} {if disable(x)}js-dis{/if}">
<td class="left">
<div class="hd {if type=='rank'}rank{/if}">
<span data-res-id="${x.id}" data-res-type="18" data-res-action="play" {if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if} class="ply {if isPlaying(x)}ply-z-slt{/if}"> </span>
<span class="num">${y+1}</span>
{if type=='rank'}
<div class="rk rk-1">
{if x.lastRank>=0}
{if y-x.lastRank>0}
<span class="ico u-icn u-icn-74 s-fc10">${y-x.lastRank}</span>
{elseif y-x.lastRank==0}
<span class="ico u-icn u-icn-72 s-fc4">0</span>
{else}
<span class="ico u-icn u-icn-73 s-fc9">${x.lastRank-y}</span>
{/if}
{else}
<span class="u-icn u-icn-75"></span>
{/if}
</div>
{/if}
</div>
</td>
{if x.privilege.fee == 1}
<td class="">
<div class="f-cb">
<div class="tt">
<div class="ttc">
<span class="txt">
<i class="u-vip-icn"></i>
{var alia=songAlia(x)}
<a href="/song?id=${x.id}"><b title="${x.name|escape}{if alia} - (${alia|escape}){/if}">${soil(x.name)}</b></a>{if alia}<span title="${alia|escape}" class="s-fc8"> - (${soil(alia)})</span>{/if}
{if x.mvid>0}
<span data-res-id="${x.id}" data-res-action="mv" title="播放mv" class="mv">MV</span>
{/if}
</span>
</div>
</div>
</div>
</td>
{else}
<td class="">
<div class="f-cb">
<div class="tt">
<div class="ttc">
<span class="txt">
{var alia=songAlia(x)}
<a href="/song?id=${x.id}"><b title="${x.name|escape}{if alia} - (${alia|escape}){/if}">${soil(x.name)}</b></a>{if alia}<span title="${alia|escape}" class="s-fc8"> - (${soil(alia)})</span>{/if}
{if x.mvid>0}
<span data-res-id="${x.id}" data-res-action="mv" title="播放mv" class="mv">MV</span>
{/if}
</span>
</div>
</div>
</div>
</td>
{/if}
<td class=" s-fc3">
<span class="u-dur {if canDel}candel{/if}">${dur2time(x.duration/1000)}{if x.ftype==2}<i title="歌曲来自第三方网站" class="migu u-icn2 u-icn2-14"></i>{/if}</span>
<div class="opt hshow">
<a class="u-icn u-icn-81 icn-add" href="javascript:;" title="添加到播放列表" hidefocus="true"
data-res-type="18"
data-res-id="${x.id}"
data-res-action="addto"
{if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if}></a>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="fav" class="icn icn-fav" title="收藏"></span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="share" data-res-name="{if typeof removeQuotes != 'undefined'}${removeQuotes(x.name)}{else}${x.name}{/if}" data-res-author="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}" {if x.album}data-res-pic="${x.album.picUrl}"{/if} class="icn icn-share" title="分享">分享</span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="download" class="icn icn-dl" title="下载"></span>
{if canDel}
<span data-res-id="${x.id}" data-res-type="18" data-res-action="delete" class="icn icn-del" title="删除">删除</span>
{/if}
</div>
</td>
<td class="">
<div class="text" title="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}">
${getArtistName(x.artists, '', '/', false, true, true)}
</div>
</td>
</tr>
{/list}
</tbody>
</table>

<table class="m-table m-table-1 m-table-4">
<tbody>
{list beg..end as y}
{var x=xlist[y]}
<tr id="${x.id|seed}" class="{if y%2==0}even{/if} {if disable(x)}js-dis{/if}">
<td class="w1">
<div class="hd">
<span data-res-id="${x.id}" data-res-type="18" data-res-action="play" {if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if} class="ply {if isPlaying(x)}ply-z-slt{/if}"> </span>
<span class="num">${y+1}</span>
</div>
</td>
<td class="">
<div class="f-cb">
<div class="tt">
<div class="ttc">
<span class="txt">
{var alia=songAlia(x)}
<a href="/song?id=${x.id}"><b title="${x.name|escape}{if alia} - (${alia|escape}){/if}">${soil(x.name)}</b></a>{if alia}<span title="${alia|escape}" class="s-fc8"> - (${soil(alia)})</span>{/if}
{if x.mvid>0}
<span data-res-id="${x.id}" data-res-action="mv" title="播放mv" class="mv">MV</span>
{/if}
</span>
</div>
</div>
</div>
</td>
<td class="w2-1 s-fc3">
<span class="u-dur {if canDel}candel{/if}">${dur2time(x.duration/1000)}{if x.ftype==2}<i title="歌曲来自第三方网站" class="migu u-icn2 u-icn2-14"></i>{/if}</span>
<div class="opt hshow">
<a class="u-icn u-icn-81 icn-add" href="javascript:;" title="添加到播放列表" hidefocus="true"
data-res-type="18"
data-res-id="${x.id}"
data-res-action="addto"
{if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if}></a>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="fav" class="icn icn-fav" title="收藏"></span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="share" data-res-name="{if typeof removeQuotes != 'undefined'}${removeQuotes(x.name)}{else}${x.name}{/if}" data-res-author="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}" {if x.album}data-res-pic="${x.album.picUrl}"{/if} class="icn icn-share" title="分享">分享</span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="download" class="icn icn-dl" title="下载"></span>
{if canDel}
<span data-res-id="${x.id}" data-res-type="18" data-res-action="delete" class="icn icn-del" title="删除">删除</span>
{/if}
</div>
</td>
<td class="w4">
<div class="text">
{if x.album}
{var transName = x.album.tns && x.album.tns.length > 0 ? x.album.tns[0] : ''}
<a href="/album?id=${x.album.id}" title="${x.album.name|escape}{if transName} - (${transName|escape}){/if}">${soil(x.album.name)}</a>
{if transName}
<span title="${transName|escape}" class="s-fc8"> - (${transName|escape})</span>
{/if}
{/if}
</div>
</td>
</tr>
{/list}
</tbody>
</table>

<table class="m-table m-table-rank">
<thead>
<tr>
<th class="first w1"></th>
<th><div class="wp">标题</div></th>
<th class="w2-1"><div class="wp">时长</div></th>
<th class="w3-1"><div class="wp">歌手</div></th>
</tr>
</thead>
<tbody>
{list beg..end as y}
{var x=xlist[y]}
<tr id="${x.id|seed}" class="{if y%2==0}even{/if} {if disable(x)}js-dis{/if}">
{if y<3}
<td>
<div class="hd">
<span class="num">${y+1}</span>
<div class="rk ">
{if x.lastRank>=0}
{if y-x.lastRank>0}
<span class="ico u-icn u-icn-74 s-fc10">${y-x.lastRank}</span>
{elseif y-x.lastRank==0}
<span class="ico u-icn u-icn-72 s-fc4">0</span>
{else}
<span class="ico u-icn u-icn-73 s-fc9">${x.lastRank-y}</span>
{/if}
{else}
<span class="u-icn u-icn-75"></span>
{/if}
</div>
</div>
</td>
<td class="rank">
<div class="f-cb">
<div class="tt">
<a href="/song?id=${x.id}">{if x.album}<img class="rpic" src="${x.album.picUrl}?param=50y50&quality=100">{/if}</a>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="play" {if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if} class="ply {if isPlaying(x)}ply-z-slt{/if}"> </span>
<div class="ttc">
<span class="txt">
{var alia=songAlia(x)}
<a href="/song?id=${x.id}"><b title="${x.name|escape}{if alia} - (${alia|escape}){/if}">${soil(x.name)}</b></a>{if alia}<span title="${alia|escape}" class="s-fc8"> - (${soil(alia)})</span>{/if}
{if x.mvid>0}
<span data-res-id="${x.id}" data-res-action="mv" title="播放mv" class="mv">MV</span>
{/if}
</span>
</div>
</div>
</div>
</td>
{else}
<td>
<div class="hd">
<span class="num">${y+1}</span>
<div class="rk ">
{if x.lastRank>=0}
{if y-x.lastRank>0}
<span class="ico u-icn u-icn-74 s-fc10">${y-x.lastRank}</span>
{elseif y-x.lastRank==0}
<span class="ico u-icn u-icn-72 s-fc4">0</span>
{else}
<span class="ico u-icn u-icn-73 s-fc9">${x.lastRank-y}</span>
{/if}
{else}
<span class="u-icn u-icn-75"></span>
{/if}
</div>
</div>
</td>
<td class="">
<div class="f-cb">
<div class="tt">
<span data-res-id="${x.id}" data-res-type="18" data-res-action="play" {if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if} class="ply {if isPlaying(x)}ply-z-slt{/if}"> </span>
<div class="ttc">
<span class="txt">
{var alia=songAlia(x)}
<a href="/song?id=${x.id}"><b title="${x.name|escape}{if alia} - (${alia|escape}){/if}">${soil(x.name)}</b></a>{if alia}<span title="${alia|escape}" class="s-fc8"> - (${soil(alia)})</span>{/if}
{if x.mvid>0}
<span data-res-id="${x.id}" data-res-action="mv" title="播放mv" class="mv">MV</span>
{/if}
</span>
</div>
</div>
</div>
</td>
{/if}
<td class=" s-fc3">
<span class="u-dur {if canDel}candel{/if}">${dur2time(x.duration/1000)}{if x.ftype==2}<i title="歌曲来自第三方网站" class="migu u-icn2 u-icn2-14"></i>{/if}</span>
<div class="opt hshow">
<a class="u-icn u-icn-81 icn-add" href="javascript:;" title="添加到播放列表" hidefocus="true"
data-res-type="18"
data-res-id="${x.id}"
data-res-action="addto"
{if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if}></a>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="fav" class="icn icn-fav" title="收藏"></span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="share" data-res-name="{if typeof removeQuotes != 'undefined'}${removeQuotes(x.name)}{else}${x.name}{/if}" data-res-author="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}" {if x.album}data-res-pic="${x.album.picUrl}"{/if} class="icn icn-share" title="分享">分享</span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="download" class="icn icn-dl" title="下载"></span>
{if canDel}
<span data-res-id="${x.id}" data-res-type="18" data-res-action="delete" class="icn icn-del" title="删除">删除</span>
{/if}
</div>
</td>
<td class="">
<div class="text" title="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}">
${getArtistName(x.artists, '', '', false, false, true)}
</div>
</td>
</tr>
{/list}
</tbody>
</table>

<table class="m-table m-table-prog">
<tbody id="song-list">
{list beg..end as y}
{var x=xlist[y]}
<tr id="${x.id|seed}" class="{if y%2!=0}even{/if} {if disable(x)}js-dis{/if}">
<td class="first col1">
<div class="hd">
<span data-res-id="${x.id}" data-res-type="18" data-res-action="play" {if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if} class="ply {if isPlaying(x)}ply-z-slt{/if}"> </span>
<span class="num">${y+1}</span>
</div>
</td>
<td class="col2">
<div class="f-cb">
<div class="tt">
<div class="ttc">
<span class="txt">
{var alia=songAlia(x)}
<a href="/song?id=${x.id}"><b title="${x.name|escape}{if alia} - (${alia|escape}){/if}">${soil(x.name)}</b></a>{if alia}<span title="${alia|escape}" class="s-fc8"> - (${soil(alia)})</span>{/if}
{if x.mvid>0}
<span data-res-id="${x.id}" data-res-action="mv" title="播放mv" class="mv">MV</span>
{/if}
</span>
</div>
</div>
</div>
</td>
<td class="col3 s-fc3">
<span class="u-dur {if canDel}candel{/if}">${dur2time(x.duration/1000)}{if x.ftype==2}<i title="歌曲来自第三方网站" class="migu u-icn2 u-icn2-14"></i>{/if}</span>
<div class="opt hshow">
<a class="u-icn u-icn-81 icn-add" href="javascript:;" title="添加到播放列表" hidefocus="true"
data-res-type="18"
data-res-id="${x.id}"
data-res-action="addto"
{if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if}></a>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="fav" class="icn icn-fav" title="收藏"></span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="share" data-res-name="{if typeof removeQuotes != 'undefined'}${removeQuotes(x.name)}{else}${x.name}{/if}" data-res-author="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}" {if x.album}data-res-pic="${x.album.picUrl}"{/if} class="icn icn-share" title="分享">分享</span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="download" class="icn icn-dl" title="下载"></span>
{if canDel}
<span data-res-id="${x.id}" data-res-type="18" data-res-action="delete" class="icn icn-del" title="删除">删除</span>
{/if}
</div>
</td>
<td class="col4">
<div class="text" title="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}">
${getArtistName(x.artists, '', '', false, false, true)}
</div>
</td>
<td class="col5">
<div class="text">
{if x.album}
<a href="/album?id=${x.album.id}" title="${x.album.name|escape}">${soil(x.album.name)}</a>
{/if}
</div>
</td>
</tr>
{/list}
</tbody>
</table>

<ul>
{list beg..end as y}
{var x=xlist[y]}
{if extData&&extData.limit&&y>=extData.limit}
{break}
{/if}
{var from=getFrom()}
<li id="${x.id|seed}" {if y%2 !=0 }class='even'{/if}>
<div class="hd ">
<span data-res-id="${x.id}" data-res-type="18" data-res-action="play" {if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if} class="ply {if isPlaying(x)}ply-z-slt{/if}"> </span>
<span class="num">${y+1}.</span>
</div>
<div class="song">
<div class="tt">
<div class="ttc">
<span class="txt"><a href="/song?id=${x.id}"><b title="${x.name}">${x.name}</b></a>
<span class='ar s-fc8'> <em>-</em>
${getArtistName(x.artists, 's-fc8')}
</span>
</span>
</div>
</div>
<div class="opt">
<a class="u-icn u-icn-81 icn-add" href="javascript:;" title="添加到播放列表" hidefocus="true" data-res-type="18" data-res-id="${x.id}" data-res-action="addto" {if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if}></a>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="subscribe" class="icn icn-fav" title="收藏"></span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="share" data-res-name="${x.name}" data-res-author="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}" class="icn icn-share" title="分享">分享</span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="download" class="icn icn-dl" title="下载">下载</span>
</div>
</div>
<div class="tops">
<span class="bg" style='width:${x.score*100/x.max}%;'></span>
{if extData.showCount&&x.playCount}<span class="times f-ff2">${x.playCount}次</span>{/if}
</div>
</li>
{/list}
</ul>
{if extData&&extData.limit&&xlist.length>extData.limit}
<div class="more">
<a href="/user/songs/rank?id=${hostId}" >查看更多></a>
</div>
{/if}

{list beg..end as y}
{var x=xlist[y]}
<tr id="${x.id|seed}" class="{if y%2==1}even{/if} {if disable(x)}js-dis{/if}">
<td class="left">
<div class="hd {if type=='rank'}rank{/if}">
<span data-res-id="${x.id}" data-res-type="18" data-res-action="play" {if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if} class="ply {if isPlaying(x)}ply-z-slt{/if}"> </span>
<span class="num">${y+1}</span>
{if type=='rank'}
<div class="rk rk-1">
{if x.lastRank>=0}
{if y-x.lastRank>0}
<span class="ico u-icn u-icn-74 s-fc10">${y-x.lastRank}</span>
{elseif y-x.lastRank==0}
<span class="ico u-icn u-icn-72 s-fc4">0</span>
{else}
<span class="ico u-icn u-icn-73 s-fc9">${x.lastRank-y}</span>
{/if}
{else}
<span class="u-icn u-icn-75"></span>
{/if}
</div>
{/if}
</div>
</td>
<td class="u-hasopt">
<div class="f-cb">
<div class="tt">
<div class="ttc">
<span class="txt">
{var alia=songAlia(x)}
<a href="/song?id=${x.id}"><b title="${x.name|escape}{if alia} - (${alia|escape}){/if}">${soil(x.name)}</b></a>{if alia}<span title="${alia|escape}" class="s-fc8"> - (${soil(alia)})</span>{/if}
{if x.mvid>0}
<span data-res-id="${x.id}" data-res-action="mv" title="播放mv" class="mv">MV</span>
{/if}
</span>
</div>
</div>
<div class="opt hshow">
<a class="u-icn u-icn-81 icn-add" href="javascript:;" title="添加到播放列表" hidefocus="true"
data-res-type="18"
data-res-id="${x.id}"
data-res-action="addto"
{if from}data-res-from="${from.fid}" data-res-data="${from.fdata}"{/if}></a>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="fav" class="icn icn-fav" title="收藏"></span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="share" data-res-name="{if typeof removeQuotes != 'undefined'}${removeQuotes(x.name)}{else}${x.name}{/if}" data-res-author="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}" {if x.album}data-res-pic="${x.album.picUrl}"{/if} class="icn icn-share" title="分享">分享</span>
<span data-res-id="${x.id}" data-res-type="18" data-res-action="download" class="icn icn-dl" title="下载"></span>
{if canDel}
<span data-res-id="${x.id}" data-res-type="18" data-res-action="delete" class="icn icn-del" title="删除">删除</span>
{/if}
</div>
</div>
</td>
<td class="">
<div class="text" title="{list x.artists as art}${art.name}{if art_index<x.artists.length-1}/{/if}{/list}">
${getArtistName(x.artists, '', '', false, false, true)}
</div>
</td>
<td class="">
<div class="text">
{if x.album}
<a href="/album?id=${x.album.id}" title="${x.album.name|escape}">${soil(x.album.name)}</a>
{/if}
</div>
</td>
<td class="s-fc3">${formatTime(x.paidTime)}</td>
</tr>
{/list}

<a {if buyed==true||programFeeType<10}data-res-action="play"{else}data-res-action="programtips"{/if} data-res-id="2067718755" data-res-radioid="794476406" data-res-type="17" data-res-radiotype="djradio" class="u-btni u-btni-play" href="#"><i>播放 32分58秒</i></a>
{if !liked}
<a {if buyed==true||programFeeType<10}data-action="like"{else}data-res-action="programtips"{/if} data-res-radiotype="djradio" data-res-id="2067718755" data-res-radioid="794476406" href="javascript:void(0)" hidefocus="true" class="u-btn2 u-btn2-1 u-btn2-icn"><i><em class="icn icn-praise"></em><span class="f-fl">{if likedCount>0}(${likedCount|getPlayCount}){else}赞{/if}</span></i></a>
{else}
<a {if buyed==true||programFeeType<10}data-action="unlike"{else}data-res-action="programtips"{/if} data-res-radiotype="djradio" data-res-id="2067718755" data-res-radioid="794476406" href="javascript:void(0)" hidefocus="true" class="u-btn2 u-btn2-1 u-btn2-icn"><i><em class="icn icn-praised"></em><span class="f-fl">{if likedCount>0}(${likedCount|getPlayCount}){else}赞{/if}</span></i></a>
{/if}
<a {if buyed==true||programFeeType<10}data-action="comment"{else} data-res-action="programtips"{/if} data-res-radiotype="djradio" data-res-id="2067718755" data-res-radioid="794476406" class="u-btni u-btni-cmmt" href="javascript:void(0)" hidefocus="true">${commentCount|getPlayCount|formatCountBtnInner:'评论'}</a>
<a data-res-id="${id}" {if buyed==true||programFeeType<10}data-res-action="share"{else}data-res-action="programtips"{/if} data-res-type="17" data-res-name="${name|escape}" data-res-radiotype="djradio" data-res-radioid="794476406" data-res-author="${radio.name|escape}" data-res-pic="${coverUrl}" data-res-auditstatus="${auditStatus}" class="u-btni u-btni-share" href="javascript:void(0)" hidefocus="true">${shareCount|default:0|getPlayCount|formatCountBtnInner:'分享'}</a>
<a data-res-id="${id}" data-res-type="17" data-res-radiotype="djradio" data-res-radioid="794476406" {if buyed==true||programFeeType<10}data-res-action="download"{else}data-res-action="programtips"{/if} class="u-btni u-btni-dl" href="javascript:;"><i>下载</i></a>
<span class="u-outlink"><i class="u-icn u-icn-95"></i> <a class="s-fc7" href="/outchain/3/2067718755/">生成外链播放器<a></span>

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19 “大”不是唯一的目标，聊聊健身的误区

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