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攀岩怎么吃?最佳饮食的多种打开方式

腾讯体育2022-1-21
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“Fingers of steel, zero body fat, and lots of testosterone”铁手指,零体脂,雄性激素四溅。Lynn Hill 曾经形容攀岩人为“零体脂”的说法夸张了些,但也不无道理。毕竟人上了墙,要对抗“地心引力”(重力),铁打的手指难敌承重上限。身体构成和运动表现会共同影响攀岩水平,故而“攀岩人吃什么、吃多少、怎么吃才能爬得更好?”成了许多爱好者最想搞明白的问题。

可这个问题也太难回答了!具体到选择什么样的食谱,每天摄入多少能量,选择增肌还是减脂,每个人在每个阶段的情况都各不相同。除了饮食结构得大方向设定之外,具体到吃什么的问题,就算是专业攀岩运动员也各不相同:小红爱吃肉、小明爱吃素、小王爱吃辣米粉,他们都有光明的未来,都能爬5.14……

在吃的问题上虽然没有单一解,但总还是有一些大规律可以遵循。关于不同食物对攀岩水平的影响,岩点之前也出过一系列科普文章(参考链接附在文末)。

总结起来,我们推荐这样一些健康的饮食选择:

▍摄入充足碳水化合物

蛋白质以及健康的脂肪

碳水化合物不是越少越好:低碳饮食的风潮如今愈演愈烈,但是碳水化合物是人体最直接有效的能量来源,摄入不足会直接影响运动供能从而影响水平发挥。此外,碳水化合物不足还会让人体分解肌肉蛋白供能,俗称饿到掉肌肉,越练越弱,得不偿失。

蛋白质不是越多越好:蛋白质是增肌人群最爱谈起的大营养素,配合攀岩训练摄入适量的蛋白质也是必要的。但是过多的肉类会增加身体消化系统的负担,所以试着多从植物种获取蛋白质也许会改善整体的饮食效果。

脂肪没有也不行:虽然过多的脂肪摄入会可能造成热量摄入过剩,但不吃脂肪也不行——脂肪对人体免疫系统和荷尔蒙工作至关重要。除此以外,人体细胞壁也是由磷脂(脂肪酸衍生物)构成,因此摄入脂肪对细胞合成也很重要。

▍尽可能吃食物的自然形态

从中获取各种维生素和矿物质

维生素和矿物质(常量元素和微量元素)对身体机能运转至关重要,所以单一饮食或者过度节食会大大影响运动表现,最好从丰富的天然食物中摄取它们,

▍多喝水

保持身体水分供给

研究表明,即使是身体水重下降1.5%,也会导致最大力量输出的下降(Schoffstall 2011)。水分起到运输营养物质的作用,水分不足还会让人在运动中关节润滑不足、更容易受伤。要想有最佳攀岩表现,一定要记得及时补水。

这些道理,说起来大家大概都不陌生,但真正实施起来,只能说,太!难!了。

如果是有营养师帮助计划的专业攀岩运动员,或者有充足时间做饭的攀岩者,也许更容易控制自己每天的饮食。但对于朝九晚五要兼顾正职工作的岩场周末勇士们,平时加班外卖,晚上饭局应酬,节假日朋友聚餐,真的很难100%维持最理想的饮食结构。

怎么办?我们有这样几点小建议给到你——

第一,放轻松,找到自己的饮食结构

就算是专业的运动员,也不是实验室里的小动物,也有训练以外的生活。

这是红点5.15c、On-sight 5.14b、抱石V15的Chris Sharma和Jason Momoa在自家岩馆门口喝啤酒:

图片来自Chris Sharma的 Instagram

Christ Sharma在2013年接受Outside杂志的采访中说:“我从来没有过严格的饮食限制。我不是素食主义者,但我不会吃很多红肉。我试着吃多些鱼,吃一些鸡肉和火鸡。我时不时会吃汉堡,我当然也会喝啤酒或者喝杯红酒。我一般按照自己的感觉来控制。”

这是Alex Puccio(抱石V14,两次世界杯金牌)在和Daniel Woods(红点5.15b、抱石V17)结束了野攀的一天在吃吃喝喝呢。Daniel Woods就更不必说了,Daniel Woods就更不必说了,这个视频中他还为了二百美金的赌注喝了一整瓶醋,喝完用红酒送送……大概这就是艺高人胆大吧。

东京奥运会亚军野中生萌Nonaka Miho更是是出了名的爱吃日本烤肉,就连时尚杂志VOGUE采访她的时候都特意来了个烤肉店场景还原:

野中生萌:“比赛前先不说,比赛完了,我一定要去吃肉!无论赢了还是输了,都得来顿日本烤肉啊。比赛结果如何会影响我吃肉的心情……所以为了吃得更欢这也是比赛的动力,哈哈"

也许你遵循地中海饮食、全素饮食、低碳饮食、低脂饮食或某种网络上广为传播的“健康饮食结构”坚持了一段时间,却没有感觉到效果,别着急。饮食计划就像训练计划一样,每个人最适合的各不相同。多交流多尝试,配合自己的实际感受,才能找到最适合自己的。一年有365天,一周有7天,松弛有度并且保持心情愉快,也是理想饮食结构的重要组成部分。

第二,提前规划,吃到位也练到位

如果提前规划,咱们并不难做到生活和攀岩两不误。这里有几点我从身边岩友中搜集到的小建议,也许能派上用场:

1) 攀岩旅行:如果准备周末出门来个两天的岩场旅行,记得提前调整作息和休息时间,并对攀岩旅行中的饮食做打算。在攀爬日的早上吃够碳水化合物,带些健康的零食(水果、干果、坚果、能量棒等)防止在岩场因为能量不足而影响发挥。

2) 岩馆磕线:如果下班后要去岩馆磕线,那么当天的午饭可以适量多吃些低升糖指数的碳水化合物,下午多喝水,保持身体在下班后依然是能量充分、水分充足的状态。如果爬饿了,可以间歇补充一些快碳,比如一根香蕉、一个能量棒或者一个饭团。

3) 日常训练:晚上有个无法推脱的高热量聚餐?不如在当天挤出时间(比如早上上班前或中午午休时间)安排一个小时左右的肌肉训练,聚餐时正好多补充上蛋白质和蔬菜摄入。

第三,试试科技的力量?

适当摄取科学的补剂对保持健康和身材往往起到“助攻”的作用,在健身圈,这已经成为许多人的共识。无论是阻断热量的摄入还是加强代谢,这样的功能性产品在市面上并不少见。作为新一代保健品品牌,KOOYO旗下的抗糖益生菌胶囊,则将这两种功效集于一体。

这一产品不仅含有藤黄果和加纳籽提取物来增强饱腹感,减少摄入,更有枳实、毛喉鞘蕊花这样的天然植物提取物来提高身体的代谢;同样的用仙人掌提取物来包裹油脂减少吸收促进肠道蠕动,并有白芸豆和桑叶等抗糖成分,阻断和减缓多种糖的吸收过,尽可能地降低血糖波动,避免糖原快速的转化为脂肪堆积。它的益生菌组合是经过专业筛选的,针对脂肪和代谢层面的专利益生菌组合,比传统进口产品更适合亚洲人肠胃,每包有200亿活菌。整个产品通过摄入和代谢两条线协同作用,对身材管理起到事半功倍的效果。

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而小包装的设计,也十分容易携带,去岩馆或者去野攀都很方便携带,也不会过多增加饮食上的负担。

不过还是友情提醒一下,生物科技虽然可以给我们的身材管理开个挂,但并不是有了它就能无节制地胡吃海喝。倾听自己身体的需求,在日常保持饮食健康,偶尔放纵也无需过分担忧。

特别提醒:功能性食品不能代替药物,如果对消化系统和饮食健康有疑问请遵循营养师和医生的建议

参考资料

4.https://www.outsideonline.com/health/training-performance/training-secrets-worlds-best-rock-climber/

5.https://www.facebook.com/profile.php?id=100044593682277

6. https://www.redbull.com/jp-ja/athlete-interview-miho-nonaka

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wo9JmqoSdRZfdkE+Nd1BapcXsT2m/UDFL9ELnjp6ZQeZSegTw9OVPhuN20O+1U7FXwZ20Q7glKg+BpzgmfPqbh+8zxg8Gys7GTPv1aRTRaMRWpSCsfbkeM3VIJizY470itU9rTdlTtpiz83sXaFBW9DnsyOBIsdtSf7TqLn4paesuUsVWZcMNnI/6XjvBPvEMnDHdTJJXjiBAEYhEWJXZRr6XAKFBMjvyjDQ86B/Uubl1ZWgrElrFodPK/EGB1mMNx1r1UEphSnOzUN+ztYpD0CFOv45xvQ+Zq8wrJgSsW15FtEgRnj3pZRkmBn9hAgjqEGlVNOQnsgwhJqYurQxHsbWz+16VHYg6x9IuYJutOqSjUQKW62aAG4dGhfj7bT1USW4x9gzabUL/r2N0JehLrvmx/eVLVH/6ZURc2NVJlyNE5W8bvBPlKas/NHyGRoeGb5Sn9E8Z4f3y32FIMyUmaBJ8tnPmUtSV1O7TwtT+1gKotkcV0yEaX0MIzgQKo+dC3eb59QCrwazU5Y6eo8ltEJkuulHwfjIg9Q3EvDsfaI6auiO+8Tal1Zp8ChJ8j7I+wDPj1mDKZtYJiwUOKTsHaATPHeqCaCXWwHxnVNnczaqjanGxkAicw6To2Inh8h4+v60M0Jzxpek2jth83mps+0v2XMEL141U/RWUnbV9IlvulnXUGxuv5T5b0CwqgxvM7wnRdO6Z6Nc0J+a5smkWR99Ztg0UL3XJedsPNt2tndxkbDecKOQX5zSgyRYAuiIWnsnsHJiIKSiDeoDEOEC2eg66NZQKu9yJ32deekTAds0+1kCKGC36nO6sFifl6CXM72dOe2A0Gnv/dtgeBMyNF/laG6uO5OiE+0MyD2I4MDTL7WcdMobAq7pRHq1vcO3e2yfyRczgv8fuXnRBpGZsaUQ8i9RFe690zAc3ddU5K2ucYe3EUZztDCYvEJxDyfCJiYQY+sRV9j1nQ8VoYU8oI1PiwjJzqTMYP19XQVOK1vs6wzFUkeGT0ovnyiJTc/OgDGOH+tRLmzDRp96aVWLsKGkta/+GL7ipbkJeLNNS1q1jAW9/htun+xXNtFZkwtO6/NTT0Jjydw17DBvWiZNGeSBPFrzvTVrUJFWTvH/MX961qldEcG8z11MHHQqnDYV3nV66IEIumjG15xRFTGwefb4b3DoaFoKtmz6MLVuyDI8tDjipsGPYxrpZqlZ08rMTSciyI+fBBrGtWLctBTFAKsjb62dr7a23kvJyyKtoNo8WRzJEBZifdzmXA9tHyb0HC/0Psis1FDyCyLVHAyHlTsXDh2Mrewah83kuKQYMBYdb71Ou0r9oOgQN95T8nPy7MjK7SzlgZmQLiBsHCkcq5ggzcuEbW0QD7rAQXUdv7ibFC81SEwNnhjrYZ9ggq48VNL1O3ry1kRfIC+3chwnsJ0WljT5FDtMPXBMzQTNiQiIDh7mEkL0QIvgd+UlyUC1pxY5CE5h9bRW+Sqgfh92ATnB9dk7p5yz6LZ3mzaCQ2pE9tPQzAvdcQxKS4+s0gSVMdiRkXG9jm+JhCdyZzCYTUlof78Jd1W9eTdYx8PDYkkEm+qT5XvB0on4EAbZAut4RtHZVqvpt6Vs6a1CB/gqKzBp72mINubpXf27ggwF91CyT61aICy47WYLRf5wUcJtPcuIveyJGGKraEu3lLcTzYLqdVnfSiAG6HY1GtjEbXegrmI2QnLoniXEzY7ANNMn08p9TsDZtldaFElkVjWgbP/sbCKxZPF72DiSubP6tGV6wB2qKiUOZnR6Bf+Hw6a2f3D+9KcUPk9N9pAcClyf22sw1vpp0IeHq9U39+XoJhnAXbyxJa3IGR/bDKPmmk0YHGz3SP8gBKf8Xt7e/WTt7vNaf2a9kqL0/dWVG7ex2rADbeb2fyA20J042SBoeNUTVab3UsVmzLR/wufFfaSF7xfcrtqUkM2aiPi4Ja6b7po73EyLFAih1pop7Sy4J1nT15lmA/pvpm+byNWxbRNlqDEzQeCu7P4aIRZFqCk6MR5bXL/5pIc9C0Le1oaR1bMABLXkPOyqyj/5selMoMH2u5C3Rlr11R8M9MGaxNzpgIefp9mGvSFJ7e7CxFVHFwTw9VaiRXiyn/X6wsNuvo0OPvXHzMqWHdSdCRbdPvbeyauxuvzdLdfGbeUXLQXMOMUuVzTw0DIz3w6Dlbmh190/FsDQ3fBkUzZLRlABpJLSb3m2RqDwYtGwot4ImIDwbluxcfCkAK/0BK5ZcBm4rqqlE0iYctb5cLLOZ+nYYfGVPN+qsA9lkZm6pCKzI/WeBgjo8OdI6sab37tAAbf0bu0njIr983/0kwerC26ubVmthnWhcvC3kfe7vYqGTLOz2UE8RFHBJ+KkUniMEGQzpk8vw909EQHEx/J3QSl1asf+KjBYRHQd95gNA8ttpwnSFbBevIc1HoFDugGt2WH6AsHFk4aDXREh66MggUHH9ln1/kD6kvYC0yv4fPYuJNumYffpk62mf23e+pkx1n40hOKnsLOoAB53irltTFdK5UekUlP9Lj2uF+6FES/TxkJeyoSs+BnsJLLPuKLysfupYwCM9G50E3gq20aQi4DBSN8Be+voyJpWp900Yu7uDBK9Q3SJorqU4e7h5IfsdPWvmFL6yo0dNqN2d/7uo4fxbYPsJzE9Cu5TkKeSiWsOY0dwyKLK/uVO8NdJAW/5DSS5Aiw83z8n3m4DsqqEp0eaHxbDikrFwDOOfDwyPfk9VbwqgN6mGSDjypP5Eig2mFUaFGJ1KrYlwseoa4K8FFhqpOvrDD1Csh5xiOfJ3K55ZLMZaZuYKGzFT2+cmxJDHM5mYyMYRijxNAxPG4/KL0sGJuCQfV5CK9F4LRdt9Y+PzW9j0WFw3n5b3zoAlShNstq6cqfGq9Q2WLFV36PM4GIhQKhpmTgVWR9m9UCUVfGQXtI2cPtGx4DWLRfy3nNNiQxHeeDQCcyukjE7Y9pDvZ4fCYp9GR7qbUoOPky+DsOciDAe9mCvpD+B8Weqeksb6OpgVEGoRyeRZRHXQ//Lypkhp2cooz11X9iMdCvvox8rTiDkgFY7MNq5hpONA6/AmrHsGk/fwkwnJz5pG82at1RAT/PblR1//nMU1Tw981+YBQpL+WnG+DtD5FzBM2mVwzqk3pi5eQaSI7BeqFOc2Mx/b/6vjrdeOHyX/pkL+hMa+FywuJgESCYeLues1uxO3aw5v+T4+N4D5lxXLSw7oFFPZKkXueYA4aDhs0FQbzTRwuptTHy0FhguuvJSNwl5gjVKRw9rq1/+16iR3UTpHb5ET3o1dpluds6k9RWAdd7jjdOn+WF+/IGEcZLPyEifETyvPpsVMWE5gT9YoM6wDjqjK2GE4iGcFv1o/dgMzSOG5nb/WfkRDRFi3btq3OmjpWIsL1fob8C4E1sa6pDRVc/Eji5mH3157sjN/FfF+UiplZ5Dp2lWxQTgDopxV6WTYnu8at4ewL6uco8Fs/+6sojrsCIcRw73q0792e6o2QrJamnzFnBu6MyxW2qPY84NAFQFG72a5CAG/y1jcOXJ+r1pQm3RjxhzB2mh3Y7AlJZqamxlkLdZkghg/K57NhPy8lirhuK/W2rOLWemn/aybPuBCCu02UGkJx2rZUsqEvj/R0fO6JwTFdElrQ2nsetIeKmSlxhC1A1UXOkDzD5973VbNWKcS2tsSdnQ5F5BV8HTqd4vepIltD+QqbsKAPFmwcb0hIcuu6gtUYPvLQBdumJSGmB4ZaQyHplb6hrfV0WgvsM8xNWssu394q3mxu3Ux5ATj7govjfIx3jWgNxYJK7xFStXfz0mhxPEDYF/sqBhMnh2kq+2ReB2aYhaDnhE+GGFrZ0EiMAIuyatLikHIoTAcsPj3otWapnNC3mK+KSNsiUee9yuzrunvD/xK9WRA4sX8mUYbvMlRsyXkeGb4DRJtzGphVismtmSNs3/9vaZFBLa2jnz3jiiLnaAEV5gNQhiNDQCx0oIKVrfZezxCmHu8sIZDSafQejdud1jB3T+tZbHsJZJO3Ou9RPJ/fEO5Inm6U4o5Mqo4ipz+LMNjzvGNaqx0wLTvWTeHzm99ZEbi6TlAq0v5rEkoTkE9HtKss6H6RnJ0OvhKpTXjeDQ7C9GuaDcZXf0XDlYN3W9fMdh1qmf0ah+kSWs64hp12tVQFyLT2+XRVo2lFCp+F0sPVB8EzfCvWUQ1LW2sngS3NgB2rlTjhlnJD3yVSkHyKiCrbh+3UPUEY8YFTFG0g3eDh8Iv1zByDtDW6lEnqgOIv4oMOCZexo836s1rYWwhUWYWtU06yYlCZwuYjxbYX2l2LChUC8YZ7+/pI+qEKx5CcHp7Oj8q3U/ssGxzwef7kxBzqGaEd/dwaIaP7jcfSwvhAWjsCOm86WQYvtfDbC2mraHVjVbcJkvOBcuLPmQvknKKa3nPjpRrkNczGFXGon6IF3+hZebO3J93FRHUgDZ3s7BmRHjJ4BVsAaM3HJwAH6XOsXaGHUU8FTBv2QpXa1XcMYCXLtOjOT2PVzJjdCJW7He3bLUikfoW2sR+TVmzzPvWdT8WfCV7KU40m53WsMxzUzq6XgK/dcTtND8hUPFbXJkdgt1lLo6I6RFRo8LCwcw5BmJNk7+tsXT3r5D2kjMOMsrs3fhFldDwaBgHWNdwYHGV00kJpG3J+S3F30Xae9dCbb7apMJo34ZkREs9uwQH/swMx7XfjLuIJykAGxvJ7mRnj+Yb4RDe9Zc7RuLTtoZ6Ba+D7wFHQnePCFDP7TZDURznbKGNRQZ2MJDGTbEvFQ08cKrFujaKEbO0ce87OqWmN0Qyc/Kl7GUX4HOoP5PL6i/4zpgxgzpnk7p19nkwVV9PEsQKpQV422ymB39uL1dJGRYlG/nVr2g+mdVC0vC1piQpg3jDWHbLXT8dTO7R6+7zlukJ0hPkDy1ihKoo0Aw6hDgMT65htPNsZt9cPK5obwZRlnh1kaKNbh2TfSXHZIL1uLJZI5FeG8azAL7m5xSLOD1ERY++0srfeEsY9iK3BpH3n/Mmm+lR9Lji63IH14gWX9oI5paDjGv08PZ8bCZA9AHwEYWD35BhW48GNJ9cddbeGDhJp6/RwymUyDNPi5MxhT1/jzEU+G6198TlihVbsbKiZFB1eYFL/TNJPi5Z0Xj8CAkaXtUVrdLoiPc3xp0H9KewHkLTjnU94+1OFqMPnIWD1ei4JsdVP8qqh+qbnxeJgyAOv97UX349GMXAl5yzG/yVzH0CsvIc+y20nQf1/tR7Br7Nf2ULZe4DfguoieS3bUW4g5VCiKHXKOxW+6Plm1J5iveIrriV9cAMgJ66duGVxEk/BQVxmqtN9y3LeEHxJ3ZnlTaYZ+2rW/peaacwJf464qTmk4pb/qB3w79bmibaV5LGKAGtgyDOTUK7ULyJD8l+XeB3LxUuZ9RWLU/KHoZw5cZUK1w9rF8AkbrgTfwsLO2KHvb6GoNqP6NmhPoxodnnL2/FEzPECsmPp+1rQXZUmHTQ9ox9lXG5fWJ6DHG+GUPvfE28WR1GeGJbu8lXu6YhC7nN7BydJ54LfEtGvfJTwIt7WZSl89nWtMv/9a+6TA0JOxLHOJViNQjfgHHz2U/EH9NQuYLqQ5HtLwZB+c/Hs2lFa1by9q/lTEgGxH62gTMij22Nb19SHCHIgxQhmlkDRbzNPOtY7FEQdDD+D5lZh+UVo/RszPf17olbalL78c0P7TNl7LX27/C4/pByXVm8mi96qvxxkkGF/FbCef7C0tVOFrK6s4SBAWjmKV4XsJ+JfLRG7/HBehS/n8DbZIWe+wL4REyooAotrFQiEU06dnjoVFXm8BplHzO6Wwhce8XPnB/uUS/1IuChfBuYdZdi74OO0XqxXAawFdajKYajQkx5//nEcpQWaExYhnEon35/4T0si0e1l07YnS+hoWBDek6g9dK/9p9KYBM/pIWwDHnA8q7qh6S7U4xwHVSfnQe4sRhDoID7saKHj1uAdhvVQiWZcVkYdTOnntxgjMCVysDdqezOSNwp5KJCopVx4bFhFRb8ePSJ4j9wwddCZIPE4ARqYXdwmzAXjZKazqU+70Frrn9Xhl87sHdsawoPkk9BQ3t8Dsk2s1nxQMJoe0uOLkRBB77ucjCQpF6J6K2frHkO4VL5ltv0vp/cdgi5NQIBZhpDftBhbktlxaVmD/kkfs3O4pv8cMP9qT6ayT1etFku1p0Hl0axMRnZNfQnc7/9Db1B6Ihm+YO0KCq1YydfYBajo6EZBqPBzMbhvxa7E8dpYRMV5TZfnKN7br0qNWg6d7+GWy7iruh7uSs0I1B/5xKrWhSX1eqP7eQxqFzTM97q92DLclXQ8RQ8dnMnfbbogYM3mOvaweD4vePLgZpewwwuSQ1hJQUwQTbLGrzi5HS5X1W3xdsGhenkIfw+1DnGry5eoamQrc8ESU4uxh+go7VqljrQtJLfQ2mB5px3Rx5Z16xufwHmn+swH3P672umA0F4IISfrrX8ilSwf/2HUI2ZvMFtyrbhd/8agO7DrM3tA469YXOscBr6GksPJKhMJrS8AjDjxFTAfUbAusxioCcLuiJ17TqW9/rOAXEeulGw+/hT9llRFfH+SBw20qo6XRJJZdQwXv3JVyBSDv7yCFKNHj49HoxnJf/ID5C/wmbjEe7jFMDG6aV+H0Hav731CIyHWevLMxZZR9WkqGLWh1TnVy3m/uXYkxDolGarxUDmjKH+JyAgy84JmdjThZvbPRwwGp8xb7qhl0x8zJQxaJ8f+FB9+nFcll/5Y+eJAt4O6vZah5befSTIE8r671H09HjYnQpnGiHdffwRpK6ZvXAngWtKGkMgwstWw1SqtJ5bpzVRWeluUP3AbodiMiNfAskxUDVfjdBKgUwgcECP8EfIiFLYkMEjYjZoWGQ0r+2Y29KnzcZeMBLlNQSvi0W2GDi/7Qf4mi2+RSXEtDnf/RSZbIUMCm89S8qfZZnerGirFhDRn2ZuQPM7kA+SJo42HxynSrQHc+lMzOvg6Kvg/VUjbRamwbU8JVK8wOB5LY8qH7j+Ttqatzms2P3hWP1wCKXy2MGP+/z7d9zFnWPzeffGq4znmCAJg9ehtG7yJmYTOQwt9IRC7WmvOOtcI8vS5Jcsciv9A3vmI5kpvIk8aFibK/4HjYUn2RC/A/ymfrg69kTMmu8rH6df3CPbLhJHDG/9orfmx0iAj7J8PDKml26eRha8NMVLIDXSYe3+H6KiHhNaIM3aBGVfb4uKrcwT0KmijHhypNdzGYebyHfQlTN3nJH+RnirIproGuKw42qEHumcbqjpvJ8EyWbVzm7ANFZ6tFlcrYwDCgns/tVeJ45KT+oEDaH8JcF87cyFzvOuddKaXrj1R0A3RC/LOOpzgQCMEqqFB5tMLfgxurH4RGKKqDaEXb6M5Mz1CUscrW1EMIlWvYwGShHAnGt65eosyhKVkhV8RUZRrQVPPOSAReLa5iqYQWr95qn3wMhtkGOFCbQzWC1gtmZXuSthNQSwPpJXTmQ5+FzSCCwQ6fJTpqSeRL2IfZURBVVjrD31kgi+Aap5MA7R9t5PbZ0AhmQrw/wKFjXWn3orhvxlsmxlZcIWMvXjzOje8RW9kkeHRjuophUvxcXpSXzBxnJgsBFLceUzkN1HiOem36AO75I9MDMm4x3Y7+i12xfGp6VyDBRDk4KssUXbOcGxldBKbLuLjSq9mTnnhDfC87bzxscDodz39HwYcyAUaN2UyOkrdFttKjsWjha4slFUKV1ajhETCKQ2eddvy3Mz0XP6kJMX2ReRDPw4tZ3CW5Ze21k5FjuV/IVygd/jw2aE4A1CnFxenYoMSv4qDpQ4U2s5DTprfmvSGi7rWWPuJQ2GAgr+lhNsr5bMYIWeleAFmOile0RTFSK8WwToXx9O1w4w4ag9ohcujAavTyzPzO+/xB5527Kqtleer/l+znbNkhh3QvOLgseuctnHBllXS8JQQ5x3f16ch0ViHY5C/53TqQDtyIzoROigrioMZryWBs5Vp5nPM9cfpVEk35gh2huEqAY278s8w0tcJ8F44IngRCXK3AlxDcTvLeLtQAeB8m2ulOoD6nPjoi7+sQY7mD5m9am71XPjhdhpu1ynj+z6kMtGFf+FVpXmV78PmClk9bMWREuEZKSokuGfqc/3LSRuUzoowl6QTR44Tg2I1RyYbIMXwusluwiCwD+njereKOpAyiforWCMtp4E+ROB1Lpxx59kltkaT37xXc5Vo2bWY3EqEiv/OfiV8EAUog+fwEzgs1MNTVin+VXbfGGuTsObqsJWHgyOVhNsRvju/5Ti4wukjFVt9auSUELbXykTuitZUUthKYxxfQ1TsXOo/CVlv8S8ouGVa91nbGynjgEwK+sahdo/Zq82waKKfHPpU3DFfkVLyQChyb5n/18c2PDSCYWTcPVeEX0uK7eKiMy/y8TIGTQ9H2nZ5aO3xTuM8kKWJG0WoO5bn+WtCErUM49KFMeXC60131z/2sTj1dXLRnFuoPU9/FTXGFEINCdEFI33nBoNUezRKnr83h9xhtwLvAT4aUOZsKJx6eXoR1l9fkAD9JiWUA1Hhi67zvaOZaRKeoczP/sOUK6vzJhnUS5ymrThel3k63Xx/rLgRkdzqiQ6dkzhAa8oIK2FlEgVegAD87pNQa+hw4vQVuxYL+q5RmGuKjNcING9ml91wJpUNlFABj5Q9UxVxB96DFcy2t3LRun4BorgXWqsrgw8rpCJpA975AajcaNyKmv8dCPIKxn4E2pT4jc/rmSn8HaeQrUx6rBrPRnDmau/hxNF+nJpw3N+k+hrn9pwY6q+wqKycJTuGqOG/R8xni/9Pmnd8BLvLDqBV4NQAQb7shg6ektLqXGcWJ7T6anaeer4hx/Yrj9lpCuTrG6zQlfZ7Yy2udXXOZnwmy1xWtZTvXplT/JKsmq0ItFXjsI7i7mNlihbmgkMtv3Olwv7vJA++o2MT65JvpjF51PF29upbtVPnRlD0D5+1vv9v2KUdEEUy9odUtsxK51WUiyiYh2JBmX3PmonCgsCNaawF6L5/ffGLN6zSOtCAHFO1yuyQgRQBvPnMChcqtNmQ0dbX8uThKCo0pDedeh9vSr14J5wHm/cbGLtrDQm7bwurE/H9XU8lKh0U/CXFCh4NSuU/Eeka4fxvXgpPeqVoFKqgVicknOgxD/iMXvxk5g7OMIOktP+4/TasL3y6AYmpdYW8M+Hzb+Mn4V7Qo4v7tHlINxGHoaJ4GYu9yxqfxW1V/eaZpZYo0f0eqSaWBq5c9OQi6d1EWJavX5umCZiYV/Mr/6XIe8IeizpkfprRk1RaSPNE2eetW/vyCyAZ8ReFT8roxPiBe22f22N+2SDn36K65Fi8eyF5PQ8Ebgc96Z5dI8sVb3dwfzCBxV6fIGqf52dXgIymFCSisStRO6cl5nhqMdHFmQxYOch5xowRtQ8rqoSmZDYugrLlpalQbGzBXzYmcreZ1Bq7PucxnzkcjtDK2WtKhlQDqtMS69KJLktdYzuDvBjvWE/UQ7vUgl9B+N4A47VoXZuGgY3KLGnRoHF7EPtUYS7dPVbCaohryIiCJu1VPhn0d+UCvSRSDmFUZ/V27XWE/1qISJ/MNcZJQ==]-o_q-_-x

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王哲林体测达标!其中负重深蹲满分 投篮测试29中15!

王哲林体测达标!其中负重深蹲满分 投篮测试29中15!

朱晓刚谈讨薪:白纸黑字盖公章法院也不支持,球员不如农民工兄弟

朱晓刚谈讨薪:白纸黑字盖公章法院也不支持,球员不如农民工兄弟