第二十四章 我选择拼搏的汗水

    这场比赛祝贺用自己的表现征服了球迷，很多球迷喊着zhu，祝贺也很感慨！
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    想起曾经听过的一句话：眉毛上的汗水和眉毛下的泪水，你必须选择一样！
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    当时自己没有啥感觉，现在一想，说的有些道理，但还不够具体！
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    祝贺有些感悟，将上述的话改成“拼搏的汗水和泪水，你必须选择一样！”这样感觉合理多了。
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    晚上回到家中，祝贺又将比赛的收获写到了笔记本上。
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    不知不觉，一个笔记本快写满一半了，上面记的主要是自己观看球星技术录像的体会！
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    祝贺琢磨一下，又拿一个笔记本，专门记录自己参加的比赛的感悟！
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    今天写的主要是有关比赛节奏和防守的感悟，还有上场比赛的左右互搏！
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    写完后，祝贺想了想边路的问题。自己在边路的手段还是不多，应该找找在边路比较厉害的球星，看看他们的技术录像，先上网搜一搜，都有哪些球星；
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    另外自己的头球能力一般，也找找相关球星；
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    再有防守，先看看最基本的技术录像！
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    祝贺想到这些，苦笑道：“接下来又有的忙了……”
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    第二天晨跑后回到家里，吃过早饭，休息一会，跑步到训练场。
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    兰尼克教练知道了祝贺自己加练力量。他特意和俱乐部运动教练：赖纳施赖沟通，由赖纳施赖教练专门负责祝贺的力量练习。
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    赖纳施赖教练特意找祝贺了解了有关情况。最后他给祝贺有针对性的、安排了8周训练计划！
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    每周统一内容：1.每周安排3次训练为宜，其余四天休息，要尽可能地使身体得到休息；
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    2.第7天可以做些轻量的运动，不要太累；
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    3.负荷强度75%-80%。
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    具体每两周训练安排：
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    第一、二周：发展下肢肌肉力量
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    (10次一组x10组，间隔3分钟)
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    1、杠铃负重蹲起:半蹲、全蹲
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    2、杠铃负重半蹲静力训练--极限负荷(  8次组x5组，间隔5分钟)
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    3、杠铃负重半蹲接提踵(  8次一组x5组，间隔5分钟)
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    4、杠铃负重半蹲接快速提踵(20次组x10组，间隔2分钟)
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    5、负杠铃弓箭步行走，左右交替台阶快速上下。(  20次一一组x10组，间隔2分钟)
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    6、鸭子步行走：双手要求摸到脚后跟，行走距离逐渐加大。
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    7、休息、放松。
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    第三、四周：发展腰部肌肉群力量训练
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    1、仰卧起坐：徒手、负重(  20次一组x10组，间隔3分钟)。
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    2、仰卧举腿：无负重---负重(  30次一组x10组，间隔5分钟)。
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    3、悬垂举腿(  45秒次一组x10组，间隔3分钟)。
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    4、侧卧体侧屈杠铃提铃(  10次一组  x10组，间隔5分钟)。
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    5、肩负杠铃，双脚开立，体前屈(  15次组x10组，间隔10分钟)。
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    6、双手持杠铃或哑铃，腰绕环(  10次一组  x10组，间隔5分钟)。
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    7、休息、放松
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    第五、六周：发展手臂肌肉群力量
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    1、俯卧撑(  20次一组x10组，间隔1分钟)。
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    2、手倒立(1分钟组x10组，间隔5分钟)。
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    3、手倒立推起(  10次一组x10组，间隔2分钟)。
第aiCuiuq0R1M一aiCuiuq0R1M看aiCuiuq0R1M看aiCuiuq0R1MdaiCuiuq0R1M1aiCuiuq0R1MkaiCuiuq0R1MkaiCuiuq0R1MaaiCuiuq0R1MnaiCuiuq0R1M.aiCuiuq0R1McaiCuiuq0R1MoaiCuiuq0R1Mm”（style="display:none
    4、手倒立行走(10米一组x10组，间隔2分钟)。
第gpvWBdzUWOqxK一gpvWBdzUWOqxK看gpvWBdzUWOqxK看gpvWBdzUWOqxKdgpvWBdzUWOqxK1gpvWBdzUWOqxKkgpvWBdzUWOqxKkgpvWBdzUWOqxKagpvWBdzUWOqxKngpvWBdzUWOqxK.gpvWBdzUWOqxKcgpvWBdzUWOqxKogpvWBdzUWOqxKm”（style="display:none
    5、双人推小车(10米一组x10组，间隔3分钟)。
第y1oYBBsNLB一y1oYBBsNLB看y1oYBBsNLB看y1oYBBsNLBdy1oYBBsNLB1y1oYBBsNLBky1oYBBsNLBky1oYBBsNLBay1oYBBsNLBny1oYBBsNLB.y1oYBBsNLBcy1oYBBsNLBoy1oYBBsNLBm”（style="display:none
    6、杠铃练习:快速挺举、臂绕环、侧平举、前平举、前屈臂(10次一组x10组，间隔2分钟)。
第E8hrUkCyPp7lM一E8hrUkCyPp7lM看E8hrUkCyPp7lM看E8hrUkCyPp7lMdE8hrUkCyPp7lM1E8hrUkCyPp7lMkE8hrUkCyPp7lMkE8hrUkCyPp7lMaE8hrUkCyPp7lMnE8hrUkCyPp7lM.E8hrUkCyPp7lMcE8hrUkCyPp7lMoE8hrUkCyPp7lMm”（style="display:none
    7、休息、放松。
第nE0Bh1ZG9aSvw一nE0Bh1ZG9aSvw看nE0Bh1ZG9aSvw看nE0Bh1ZG9aSvwdnE0Bh1ZG9aSvw1nE0Bh1ZG9aSvwknE0Bh1ZG9aSvwknE0Bh1ZG9aSvwanE0Bh1ZG9aSvwnnE0Bh1ZG9aSvw.nE0Bh1ZG9aSvwcnE0Bh1ZG9aSvwonE0Bh1ZG9aSvwm”（style="display:none
    第七、八周综合性力量训练
第iF2klk8UaV3yJ5vAwPJR一iF2klk8UaV3yJ5vAwPJR看iF2klk8UaV3yJ5vAwPJR看iF2klk8UaV3yJ5vAwPJRdiF2klk8UaV3yJ5vAwPJR1iF2klk8UaV3yJ5vAwPJRkiF2klk8UaV3yJ5vAwPJRkiF2klk8UaV3yJ5vAwPJRaiF2klk8UaV3yJ5vAwPJRniF2klk8UaV3yJ5vAwPJR.iF2klk8UaV3yJ5vAwPJRciF2klk8UaV3yJ5vAwPJRoiF2klk8UaV3yJ5vAwPJRm”（style="display:none
    1、训练：通过踢球的游戏方式放松和恢复肌肉弹性，为下一步训练
第RtOzTQb67zcMP0Y一RtOzTQb67zcMP0Y看RtOzTQb67zcMP0Y看RtOzTQb67zcMP0YdRtOzTQb67zcMP0Y1RtOzTQb67zcMP0YkRtOzTQb67zcMP0YkRtOzTQb67zcMP0YaRtOzTQb67zcMP0YnRtOzTQb67zcMP0Y.RtOzTQb67zcMP0YcRtOzTQb67zcMP0YoRtOzTQb67zcMP0Ym”（style="display:none
    做好基础、避免长期训练导致肌肉损伤。
第cqFpksMyCi7C2一cqFpksMyCi7C2看cqFpksMyCi7C2看cqFpksMyCi7C2dcqFpksMyCi7C21cqFpksMyCi7C2kcqFpksMyCi7C2kcqFpksMyCi7C2acqFpksMyCi7C2ncqFpksMyCi7C2.cqFpksMyCi7C2ccqFpksMyCi7C2ocqFpksMyCi7C2m”（style="display:none
    2、身体负重60千克杠铃深蹲，8次一组。
第UYxzH9aFU5SMLC一UYxzH9aFU5SMLC看UYxzH9aFU5SMLC看UYxzH9aFU5SMLCdUYxzH9aFU5SMLC1UYxzH9aFU5SMLCkUYxzH9aFU5SMLCkUYxzH9aFU5SMLCaUYxzH9aFU5SMLCnUYxzH9aFU5SMLC.UYxzH9aFU5SMLCcUYxzH9aFU5SMLCoUYxzH9aFU5SMLCm”（style="display:none
    3、俯卧撑:  10次组，逐渐增加。
第CvpJ5OxNcPFVuG一CvpJ5OxNcPFVuG看CvpJ5OxNcPFVuG看CvpJ5OxNcPFVuGdCvpJ5OxNcPFVuG1CvpJ5OxNcPFVuGkCvpJ5OxNcPFVuGkCvpJ5OxNcPFVuGaCvpJ5OxNcPFVuGnCvpJ5OxNcPFVuG.CvpJ5OxNcPFVuGcCvpJ5OxNcPFVuGoCvpJ5OxNcPFVuGm”（style="display:none
    4、休息放松。
第k3gTrtVUuBr6dJ一k3gTrtVUuBr6dJ看k3gTrtVUuBr6dJ看k3gTrtVUuBr6dJdk3gTrtVUuBr6dJ1k3gTrtVUuBr6dJkk3gTrtVUuBr6dJkk3gTrtVUuBr6dJak3gTrtVUuBr6dJnk3gTrtVUuBr6dJ.k3gTrtVUuBr6dJck3gTrtVUuBr6dJok3gTrtVUuBr6dJm”（style="display:none
    赖纳施赖教练会陪着祝贺完成八周的训练，以后祝贺就可以自己训练了。
第4A94O0i2NmdeXNC一4A94O0i2NmdeXNC看4A94O0i2NmdeXNC看4A94O0i2NmdeXNCd4A94O0i2NmdeXNC14A94O0i2NmdeXNCk4A94O0i2NmdeXNCk4A94O0i2NmdeXNCa4A94O0i2NmdeXNCn4A94O0i2NmdeXNC.4A94O0i2NmdeXNCc4A94O0i2NmdeXNCo4A94O0i2NmdeXNCm”（style="display:none
    祝贺非常认真的开始训练，这回有赖纳施赖教练，专门指导自己。祝贺更有信心了！
第gbSNRRj9DUoEWNexAvqx一gbSNRRj9DUoEWNexAvqx看gbSNRRj9DUoEWNexAvqx看gbSNRRj9DUoEWNexAvqxdgbSNRRj9DUoEWNexAvqx1gbSNRRj9DUoEWNexAvqxkgbSNRRj9DUoEWNexAvqxkgbSNRRj9DUoEWNexAvqxagbSNRRj9DUoEWNexAvqxngbSNRRj9DUoEWNexAvqx.gbSNRRj9DUoEWNexAvqxcgbSNRRj9DUoEWNexAvqxogbSNRRj9DUoEWNexAvqxm”（style="display:none
    力量的练习太枯燥了，但是想想上场比赛的身体对抗，祝贺感觉到坚持力量训练太有用了……
第26IMFMoQCB一26IMFMoQCB看26IMFMoQCB看26IMFMoQCBd26IMFMoQCB126IMFMoQCBk26IMFMoQCBk26IMFMoQCBa26IMFMoQCBn26IMFMoQCB.26IMFMoQCBc26IMFMoQCBo26IMFMoQCBm”（style="display:none
    训练结束，看着自己汗流浃背的身体，祝贺开心的笑了，要踢好足球真的不是表面上那么简单……
第w0AnmN3Qbosxln一w0AnmN3Qbosxln看w0AnmN3Qbosxln看w0AnmN3Qbosxlndw0AnmN3Qbosxln1w0AnmN3Qbosxlnkw0AnmN3Qbosxlnkw0AnmN3Qbosxlnaw0AnmN3Qbosxlnnw0AnmN3Qbosxln.w0AnmN3Qbosxlncw0AnmN3Qbosxlnow0AnmN3Qbosxlnm”（style="display:none
    训练完力量，休息了一会，祝贺又加练了任意球，祝贺感觉到自己又有进步了。
第ras7p805d9一ras7p805d9看ras7p805d9看ras7p805d9dras7p805d91ras7p805d9kras7p805d9kras7p805d9aras7p805d9nras7p805d9.ras7p805d9cras7p805d9oras7p805d9m”（style="display:none
    祝贺现在看了很多球星的技术录像，所以好多技术动作，自己能想明白，也能做明白！
第kNl13cyIyXS0l0w9o一kNl13cyIyXS0l0w9o看kNl13cyIyXS0l0w9o看kNl13cyIyXS0l0w9odkNl13cyIyXS0l0w9o1kNl13cyIyXS0l0w9okkNl13cyIyXS0l0w9okkNl13cyIyXS0l0w9oakNl13cyIyXS0l0w9onkNl13cyIyXS0l0w9o.kNl13cyIyXS0l0w9ockNl13cyIyXS0l0w9ookNl13cyIyXS0l0w9om”（style="display:none
    但是也有一些技术，比如任意球技术，你能想明白，不见得就能做明白。
第hbbxxLoxhEUGZ一hbbxxLoxhEUGZ看hbbxxLoxhEUGZ看hbbxxLoxhEUGZdhbbxxLoxhEUGZ1hbbxxLoxhEUGZkhbbxxLoxhEUGZkhbbxxLoxhEUGZahbbxxLoxhEUGZnhbbxxLoxhEUGZ.hbbxxLoxhEUGZchbbxxLoxhEUGZohbbxxLoxhEUGZm”（style="display:none
    你想明白之后，还必须通过练习，就这样还不一定能做明白！
第AM4zw0hq7rW一AM4zw0hq7rW看AM4zw0hq7rW看AM4zw0hq7rWdAM4zw0hq7rW1AM4zw0hq7rWkAM4zw0hq7rWkAM4zw0hq7rWaAM4zw0hq7rWnAM4zw0hq7rW.AM4zw0hq7rWcAM4zw0hq7rWoAM4zw0hq7rWm”（style="display:none
    祝贺想想在球队训练赛中，自己有时候也可以罚几脚任意球了，对沙尔克04的比赛，自己还踢进去一个。
第GTX3QSrbaeAv3一GTX3QSrbaeAv3看GTX3QSrbaeAv3看GTX3QSrbaeAv3dGTX3QSrbaeAv31GTX3QSrbaeAv3kGTX3QSrbaeAv3kGTX3QSrbaeAv3aGTX3QSrbaeAv3nGTX3QSrbaeAv3.GTX3QSrbaeAv3cGTX3QSrbaeAv3oGTX3QSrbaeAv3m”（style="display:none
    祝贺很开心！自己练习任意球后，有做明白的趋势！
第ZtP5Pfk5Z3B一ZtP5Pfk5Z3B看ZtP5Pfk5Z3B看ZtP5Pfk5Z3BdZtP5Pfk5Z3B1ZtP5Pfk5Z3BkZtP5Pfk5Z3BkZtP5Pfk5Z3BaZtP5Pfk5Z3BnZtP5Pfk5Z3B.ZtP5Pfk5Z3BcZtP5Pfk5Z3BoZtP5Pfk5Z3Bm”（style="display:none
    祝贺已经借了米哈伊诺维奇的技术录像，准备这周学习。
第5AJx0ZtP5Pfk5一5AJx0ZtP5Pfk5看5AJx0ZtP5Pfk5看5AJx0ZtP5Pfk5d5AJx0ZtP5Pfk515AJx0ZtP5Pfk5k5AJx0ZtP5Pfk5k5AJx0ZtP5Pfk5a5AJx0ZtP5Pfk5n5AJx0ZtP5Pfk5.5AJx0ZtP5Pfk5c5AJx0ZtP5Pfk5o5AJx0ZtP5Pfk5m”（style="display:none
    不管将来能做明白到啥程度，先多多的想明白吧！
第nbBz9mmITDh一nbBz9mmITDh看nbBz9mmITDh看nbBz9mmITDhdnbBz9mmITDh1nbBz9mmITDhknbBz9mmITDhknbBz9mmITDhanbBz9mmITDhnnbBz9mmITDh.nbBz9mmITDhcnbBz9mmITDhonbBz9mmITDhm”（style="display:none
    自己先天记忆力超群，理解能力也很好，这是自己独有的优势，得多加利用，接下来就是勤加练习了。
第tiv3s6vtXqV07一tiv3s6vtXqV07看tiv3s6vtXqV07看tiv3s6vtXqV07dtiv3s6vtXqV071tiv3s6vtXqV07ktiv3s6vtXqV07ktiv3s6vtXqV07ativ3s6vtXqV07ntiv3s6vtXqV07.tiv3s6vtXqV07ctiv3s6vtXqV07otiv3s6vtXqV07m”（style="display:none
    祝贺离开训练场，回到家冲了个澡，吃午餐！
第YmnC980twdkomuSZmh一YmnC980twdkomuSZmh看YmnC980twdkomuSZmh看YmnC980twdkomuSZmhdYmnC980twdkomuSZmh1YmnC980twdkomuSZmhkYmnC980twdkomuSZmhkYmnC980twdkomuSZmhaYmnC980twdkomuSZmhnYmnC980twdkomuSZmh.YmnC980twdkomuSZmhcYmnC980twdkomuSZmhoYmnC980twdkomuSZmhm”（style="display:none
    俱乐部给球员安排了食谱。比如今日食谱如下：
第7QeUS61PiX一7QeUS61PiX看7QeUS61PiX看7QeUS61PiXd7QeUS61PiX17QeUS61PiXk7QeUS61PiXk7QeUS61PiXa7QeUS61PiXn7QeUS61PiX.7QeUS61PiXc7QeUS61PiXo7QeUS61PiXm”（style="display:none
    早餐
第Zt8OvaptDL8UQntX一Zt8OvaptDL8UQntX看Zt8OvaptDL8UQntX看Zt8OvaptDL8UQntXdZt8OvaptDL8UQntX1Zt8OvaptDL8UQntXkZt8OvaptDL8UQntXkZt8OvaptDL8UQntXaZt8OvaptDL8UQntXnZt8OvaptDL8UQntX.Zt8OvaptDL8UQntXcZt8OvaptDL8UQntXoZt8OvaptDL8UQntXm”（style="display:none
    食物：四片白面包加果酱，两个粗面粉小圆面包，果酱，两小碗酸奶。
第8XY7f9hPpvERyFPxaH1一8XY7f9hPpvERyFPxaH1看8XY7f9hPpvERyFPxaH1看8XY7f9hPpvERyFPxaH1d8XY7f9hPpvERyFPxaH118XY7f9hPpvERyFPxaH1k8XY7f9hPpvERyFPxaH1k8XY7f9hPpvERyFPxaH1a8XY7f9hPpvERyFPxaH1n8XY7f9hPpvERyFPxaH1.8XY7f9hPpvERyFPxaH1c8XY7f9hPpvERyFPxaH1o8XY7f9hPpvERyFPxaH1m”（style="display:none
    液体:两杯茶水(不加糖)。
第sVPXGLTiUezHK5cDg一sVPXGLTiUezHK5cDg看sVPXGLTiUezHK5cDg看sVPXGLTiUezHK5cDgdsVPXGLTiUezHK5cDg1sVPXGLTiUezHK5cDgksVPXGLTiUezHK5cDgksVPXGLTiUezHK5cDgasVPXGLTiUezHK5cDgnsVPXGLTiUezHK5cDg.sVPXGLTiUezHK5cDgcsVPXGLTiUezHK5cDgosVPXGLTiUezHK5cDgm”（style="display:none
    午餐
第ApGeqJKEGY6ErlydjAsO一ApGeqJKEGY6ErlydjAsO看ApGeqJKEGY6ErlydjAsO看ApGeqJKEGY6ErlydjAsOdApGeqJKEGY6ErlydjAsO1ApGeqJKEGY6ErlydjAsOkApGeqJKEGY6ErlydjAsOkApGeqJKEGY6ErlydjAsOaApGeqJKEGY6ErlydjAsOnApGeqJKEGY6ErlydjAsO.ApGeqJKEGY6ErlydjAsOcApGeqJKEGY6ErlydjAsOoApGeqJKEGY6ErlydjAsOm”（style="display:none
    食物:四片粗面粉面包，一个鸡蛋，两个西红柿，两小包葡萄干，两个香蕉，一盘沙拉。
第8QwEy17eVGno8S一8QwEy17eVGno8S看8QwEy17eVGno8S看8QwEy17eVGno8Sd8QwEy17eVGno8S18QwEy17eVGno8Sk8QwEy17eVGno8Sk8QwEy17eVGno8Sa8QwEy17eVGno8Sn8QwEy17eVGno8S.8QwEy17eVGno8Sc8QwEy17eVGno8So8QwEy17eVGno8Sm”（style="display:none
    液体:三杯脱脂牛奶，一杯咖啡(不加糖)。
第PnoOVFtles0xQVf一PnoOVFtles0xQVf看PnoOVFtles0xQVf看PnoOVFtles0xQVfdPnoOVFtles0xQVf1PnoOVFtles0xQVfkPnoOVFtles0xQVfkPnoOVFtles0xQVfaPnoOVFtles0xQVfnPnoOVFtles0xQVf.PnoOVFtles0xQVfcPnoOVFtles0xQVfoPnoOVFtles0xQVfm”（style="display:none
    晚餐
第XRf7FElHZbGuydBWq一XRf7FElHZbGuydBWq看XRf7FElHZbGuydBWq看XRf7FElHZbGuydBWqdXRf7FElHZbGuydBWq1XRf7FElHZbGuydBWqkXRf7FElHZbGuydBWqkXRf7FElHZbGuydBWqaXRf7FElHZbGuydBWqnXRf7FElHZbGuydBWq.XRf7FElHZbGuydBWqcXRf7FElHZbGuydBWqoXRf7FElHZbGuydBWqm”（style="display:none
    食物:一大碗意大利面条加牛肉末，半个洋葱，去皮西红柿适量，一盘沙拉
第6l7opCc4LVdrgvXvt4MJ一6l7opCc4LVdrgvXvt4MJ看6l7opCc4LVdrgvXvt4MJ看6l7opCc4LVdrgvXvt4MJd6l7opCc4LVdrgvXvt4MJ16l7opCc4LVdrgvXvt4MJk6l7opCc4LVdrgvXvt4MJk6l7opCc4LVdrgvXvt4MJa6l7opCc4LVdrgvXvt4MJn6l7opCc4LVdrgvXvt4MJ.6l7opCc4LVdrgvXvt4MJc6l7opCc4LVdrgvXvt4MJo6l7opCc4LVdrgvXvt4MJm”（style="display:none
    液体:两杯脱脂牛奶。
第fdUuAPMZeBCSn一fdUuAPMZeBCSn看fdUuAPMZeBCSn看fdUuAPMZeBCSndfdUuAPMZeBCSn1fdUuAPMZeBCSnkfdUuAPMZeBCSnkfdUuAPMZeBCSnafdUuAPMZeBCSnnfdUuAPMZeBCSn.fdUuAPMZeBCSncfdUuAPMZeBCSnofdUuAPMZeBCSnm”（style="display:none
    这三顿主餐所提供的能量约占每日摄入量的80%，其余的能量靠两餐间的零食获取！
第adMdE0UegmMVBxJMLVCK一adMdE0UegmMVBxJMLVCK看adMdE0UegmMVBxJMLVCK看adMdE0UegmMVBxJMLVCKdadMdE0UegmMVBxJMLVCK1adMdE0UegmMVBxJMLVCKkadMdE0UegmMVBxJMLVCKkadMdE0UegmMVBxJMLVCKaadMdE0UegmMVBxJMLVCKnadMdE0UegmMVBxJMLVCK.adMdE0UegmMVBxJMLVCKcadMdE0UegmMVBxJMLVCKoadMdE0UegmMVBxJMLVCKm”（style="display:none
    零食
第8BBL0IK4Z3Osfh0s一8BBL0IK4Z3Osfh0s看8BBL0IK4Z3Osfh0s看8BBL0IK4Z3Osfh0sd8BBL0IK4Z3Osfh0s18BBL0IK4Z3Osfh0sk8BBL0IK4Z3Osfh0sk8BBL0IK4Z3Osfh0sa8BBL0IK4Z3Osfh0sn8BBL0IK4Z3Osfh0s.8BBL0IK4Z3Osfh0sc8BBL0IK4Z3Osfh0so8BBL0IK4Z3Osfh0sm”（style="display:none
    食物:一个苹果，一袋葡萄干，一袋甜食。
第syrCzllwvLIjrGw一syrCzllwvLIjrGw看syrCzllwvLIjrGw看syrCzllwvLIjrGwdsyrCzllwvLIjrGw1syrCzllwvLIjrGwksyrCzllwvLIjrGwksyrCzllwvLIjrGwasyrCzllwvLIjrGwnsyrCzllwvLIjrGw.syrCzllwvLIjrGwcsyrCzllwvLIjrGwosyrCzllwvLIjrGwm”（style="display:none
    液体:两杯咖啡(不加糖)，果汁。
第nzjlDFtKxwS一nzjlDFtKxwS看nzjlDFtKxwS看nzjlDFtKxwSdnzjlDFtKxwS1nzjlDFtKxwSknzjlDFtKxwSknzjlDFtKxwSanzjlDFtKxwSnnzjlDFtKxwS.nzjlDFtKxwScnzjlDFtKxwSonzjlDFtKxwSm”（style="display:none
    需要球员注意：
第gddegKSoSl0Vrs71O一gddegKSoSl0Vrs71O看gddegKSoSl0Vrs71O看gddegKSoSl0Vrs71OdgddegKSoSl0Vrs71O1gddegKSoSl0Vrs71OkgddegKSoSl0Vrs71OkgddegKSoSl0Vrs71OagddegKSoSl0Vrs71OngddegKSoSl0Vrs71O.gddegKSoSl0Vrs71OcgddegKSoSl0Vrs71OogddegKSoSl0Vrs71Om”（style="display:none
    限量食用油炸食物、炸薯片等，而食用煮的或烤的土豆；
第Aa46HmuSn54LDRt8一Aa46HmuSn54LDRt8看Aa46HmuSn54LDRt8看Aa46HmuSn54LDRt8dAa46HmuSn54LDRt81Aa46HmuSn54LDRt8kAa46HmuSn54LDRt8kAa46HmuSn54LDRt8aAa46HmuSn54LDRt8nAa46HmuSn54LDRt8.Aa46HmuSn54LDRt8cAa46HmuSn54LDRt8oAa46HmuSn54LDRt8m”（style="display:none
    限量食用黄油，而食用植物油；
第wbUOKGB7pOcO一wbUOKGB7pOcO看wbUOKGB7pOcO看wbUOKGB7pOcOdwbUOKGB7pOcO1wbUOKGB7pOcOkwbUOKGB7pOcOkwbUOKGB7pOcOawbUOKGB7pOcOnwbUOKGB7pOcO.wbUOKGB7pOcOcwbUOKGB7pOcOowbUOKGB7pOcOm”（style="display:none
    限食搅打过的奶油、乳酪等，而食用低脂肪食物，如酸奶；
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    限用人造奶油来烤或炸食物；
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    限食肉类、调味汁和其它油腻食物，食用鱼肉（海鱼）；
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    限食高脂肪牛奶，而食用低脂肪牛奶，最好是脱脂牛奶。
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    祝贺的理解：绝对不能碰的食物：高糖分食物、高脂肪食物、缺乏碳水化合物的食物，更不要说烧烤、火锅等。
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    祝贺也查了一些资料：根据球员饮食习惯简单的分为三类。
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    第一类是顶级球员。
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    他们的食谱以水、优质橄榄油、全麦、新鲜的有机蔬菜和水果，少吃、不吃高糖分、高脂肪食物，甚至不被允许吃糖。
第uHMihdNkTNyU一uHMihdNkTNyU看uHMihdNkTNyU看uHMihdNkTNyUduHMihdNkTNyU1uHMihdNkTNyUkuHMihdNkTNyUkuHMihdNkTNyUauHMihdNkTNyUnuHMihdNkTNyU.uHMihdNkTNyUcuHMihdNkTNyUouHMihdNkTNyUm”（style="display:none
    比如球星因扎吉每天的食谱非常单调：白米饭、白面、蒸海鱼、几片腌牛肉、不加调味的切片生火腿和plasmon饼干，唯一能畅饮的，只有矿泉水。
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    因扎吉从来不碰烟酒，不碰垃圾食品。
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    第二类是正常球员。
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    意甲某俱乐部食谱：黄油米饭、烤肉或烤鱼、新鲜水果、煮蔬菜、通心粉，基本保证每天蔬菜、肉类以及水果的摄入。
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    第三类是放纵球员。
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    火锅、可乐、烧烤以及各地美食等，高热量及高糖分的食谱为主，对于食谱极其不自律。
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    祝贺很感慨：足球水平的提高，需要认真做的东西太多了，真的需要把很多方面、很多细节做到实处！
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    想想自己以前在国内吃烤窜……
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    祝贺……