{"id":1440,"date":"2021-01-05T14:18:00","date_gmt":"2021-01-05T06:18:00","guid":{"rendered":"http:\/\/physicfit.com\/?p=1440"},"modified":"2023-09-01T14:33:57","modified_gmt":"2023-09-01T06:33:57","slug":"back-muscle-training","status":"publish","type":"post","link":"https:\/\/physicfit.com\/back-muscle-training\/","title":{"rendered":"\u30102023\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae"},"content":{"rendered":"\n<p>\u5065\u8eab\uff17\u5e74\u591a\u4ee5\u4f86\uff0c\u300c\u80cc\u808c\u300d\u53ef\u4ee5\u8aaa\u662f\u6211\u7df4\u7684\u6700\u6709\u5fc3\u5f97\u7684\u90e8\u4f4d\uff0c\u4e5f\u7b97\u662f\u9032\u6b65\u6700\u591a\u7684\u808c\u7fa4<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u4e5f\u662f\u770b\u7db2\u8def\u4e0a\u7684\u6559\u5b78\u5f71\u7247\u5c31\u958b\u59cb\u96a8\u4fbf\u7df4\u4e86\uff0c\u518d\u52a0\u4e0a\u81ea\u5df1\u4e00\u9ede\u9ede\u300c\u81ea\u8a8d\u70ba\u6b63\u78ba\u300d\u7684\u89c0\u5ff5<\/p>\n\n\n\n<p>\u5c0e\u81f4\u6211\u7684\u80cc\u808c\u9072\u9072\u7121\u6cd5\u9032\u6b65\uff0c\u56e0\u6b64\u4e5f\u6709\u6574\u65743\u5e74\uff0c\u6211\u7684\u80cc\u808c\u662f\u770b\u4e0d\u5230\u4efb\u4f55\u9032\u6b65\u7684\uff01\u751a\u81f3\u4e00\u5ea6\u5f88\u60f3\u653e\u68c4<\/p>\n\n\n\n<p>\u4f46\u5c31\u56e0\u70ba\u8d70\u904e\u4e0d\u5c11\u6b6a\u8def\uff0c\u6700\u5f8c\u624d\u53ef\u4ee5\u5f97\u5230\u6700\u7cbe\u83ef\u7684\u7df4\u80cc\u6280\u5de7\uff0c\u6211\u4e5f\u60f3\u900f\u904e\u9019\u7bc7\u6587\u7ae0\u5206\u4eab\u6211\u7684\u7d93\u9a57\u7d66\u4f60<\/p>\n\n\n\n<ul><li>\u80cc\u808c\u7df4\u4e0d\u5bec<\/li><li>\u80cc\u808c\u7df4\u4e0d\u5927<\/li><li>\u80cc\u808c\u7df4\u4e0d\u539a<\/li><li>\u80cc\u808c\u5f31\u9ede\u52a0\u5f37<\/li><li>\u7df4\u80cc\u8ab2\u8868\u5b89\u6392<\/li><li>\u80cc\u808c\u611f\u53d7\u5ea6\u5f88\u5dee<\/li><li>\u5e38\u5e38\u4ee3\u511f\u5230\u5176\u4ed6\u808c\u7fa4<\/li><\/ul>\n\n\n\n<p>\u6709\u4ee5\u4e0a\u56f0\u64fe\u7684\u670b\u53cb\uff0c\u770b\u5b8c\u9019\u7bc7\u6587\u7ae0\u5f8c\uff0c\u76f8\u4fe1\u4e00\u5b9a\u5c0d\u4f60\u90fd\u6703\u6709\u6240\u5e6b\u52a9\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div 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title=\"\u7df4\u80cc\u79d8\u8a23#3 \u653e\u9b06\u5c0f\u81c2\u3001\u4e8c\u982d\">\u7df4\u80cc\u79d8\u8a23#3 \u653e\u9b06\u5c0f\u81c2\u3001\u4e8c\u982d<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/back-muscle-training\/#%E6%94%B9%E5%96%84%E6%96%B9%E6%B3%951%EF%BC%9A\" title=\"\u6539\u5584\u65b9\u6cd5(1)\uff1a\">\u6539\u5584\u65b9\u6cd5(1)\uff1a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/back-muscle-training\/#%E6%94%B9%E5%96%84%E6%96%B9%E6%B3%952%EF%BC%9A\" title=\"\u6539\u5584\u65b9\u6cd5(2)\uff1a\">\u6539\u5584\u65b9\u6cd5(2)\uff1a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" 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href=\"https:\/\/physicfit.com\/back-muscle-training\/#%E6%96%B0%E6%89%8B%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E5%83%85%E5%8F%83%E8%80%83%E5%BB%BA%E8%AD%B0\" title=\"\u65b0\u624b\u80cc\u808c\u8a13\u7df4\u83dc\u55ae (\u50c5\u53c3\u8003\u5efa\u8b70)\">\u65b0\u624b\u80cc\u808c\u8a13\u7df4\u83dc\u55ae (\u50c5\u53c3\u8003\u5efa\u8b70)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/back-muscle-training\/#5_%E9%80%B2%E9%9A%8E%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4_%E2%80%93_%E5%85%B6%E4%BB%96%E5%8B%95%E4%BD%9C\" title=\"5. \u9032\u968e\u80cc\u808c\u8a13\u7df4 &#8211; \u5176\u4ed6\u52d5\u4f5c\">5. \u9032\u968e\u80cc\u808c\u8a13\u7df4 &#8211; \u5176\u4ed6\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" 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title=\"Q2\uff1a\u589e\u52a0\u91cd\u91cf\uff0c\u89ba\u5f97\u597d\u5403\u529b\uff0c\u4e0d\u589e\u52a0\u91cd\u91cf\uff0c\u53c8\u89ba\u5f97\u592a\u8f15\u9b06\uff1f\">Q2\uff1a\u589e\u52a0\u91cd\u91cf\uff0c\u89ba\u5f97\u597d\u5403\u529b\uff0c\u4e0d\u589e\u52a0\u91cd\u91cf\uff0c\u53c8\u89ba\u5f97\u592a\u8f15\u9b06\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/back-muscle-training\/#Q3%EF%BC%9A%E7%B7%B4%E5%AE%8C%E9%9A%94%E5%A4%A9%EF%BC%8C%E5%85%A8%E8%BA%AB%E9%85%B8%E7%97%9B%E3%80%81%E4%B8%8D%E8%88%92%E6%9C%8D%EF%BC%9F\" title=\"Q3\uff1a\u7df4\u5b8c\u9694\u5929\uff0c\u5168\u8eab\u9178\u75db\u3001\u4e0d\u8212\u670d\uff1f\">Q3\uff1a\u7df4\u5b8c\u9694\u5929\uff0c\u5168\u8eab\u9178\u75db\u3001\u4e0d\u8212\u670d\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" 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href=\"https:\/\/physicfit.com\/back-muscle-training\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/physicfit.com\/back-muscle-training\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%91%E7%9A%84%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4%E7%B6%93%E9%A9%97\"><\/span><strong>\u6211\u7684\u80cc\u808c\u8a13\u7df4\u7d93\u9a57<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u6587\u7ae0\u6b63\u5f0f\u958b\u59cb\u524d\uff0c\u6211\u5148\u653e\u4e0a\u5169\u5f35\u6211\u81ea\u5df1\u7684\u5c0d\u6bd4\u5716\u3000\u2193<\/p>\n\n\n\n<div class=\"wp-block-group\"><div 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alt=\"\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae\" class=\"wp-image-3900\" width=\"294\" height=\"357\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/\u6211\u7684\u80cc\u808c.jpg 281w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/\u6211\u7684\u80cc\u808c-247x300.jpg 247w\" sizes=\"(max-width: 294px) 100vw, 294px\" \/><\/figure>\n\n\n\n<p>\u6700\u4e0a\u9762\u90a3\u5f35\u5716\u662f\u6211\u5065\u8eab3\u5e74\u5de6\u53f3\u7684\u6642\u9593\uff0c\u800c\u4e0b\u5716\u5247\u662f\u5065\u8eab6\u5e74\u4f86\u7684\u6210\u679c<\/p>\n\n\n\n<p>\u800c\u6703\u6709\u9019\u5169\u5f35\u5716\u7684\u8b8a\u5316\uff0c\u4e5f\u4e0d\u662f\u904b\u6c23\uff0c\u6c92\u6709\u50e5\u5016\uff0c\u66f4\u6c92\u6709\u6377\u5f91\u53ef\u4ee5\u9078\u64c7<\/p>\n\n\n\n<p>\u4f60\u6703\u9700\u8981\u7684\u662f\uff1a\u6b63\u78ba\u7684\u7df4\u80cc\u89c0\u5ff5 + \u6642\u9593\u7684\u7d2f\u7a4d + \u5408\u9069\u7684\u7df4\u80cc\u8ab2\u8868\u5b89\u6392<\/p>\n\n\n\n<p>\u96d6\u7136\u4e00\u6a23\u90fd\u9700\u8981\u6642\u9593\u7684\u7d2f\u7a4d\uff0c\u8aaa\u662f\u901f\u6210\u7df4\u80cc\u5c31\u592a\u552c\u721b\u4e86\uff0c\u4f46\u4f60\u53ef\u4ee5\u907f\u514d\u8d70\u4e0a\u6211\u66fe\u7d93\u8d70\u904e\u7684\u6b6a\u8def<\/p>\n<\/div><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ZJdYjGxSp2\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/chest-muscle-training\/embed\/#?secret=ZJdYjGxSp2\" data-secret=\"ZJdYjGxSp2\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E8%83%8C%E8%82%8C%E5%88%86%E6%88%90%E5%93%AA%E4%BA%9B%E5%8D%80%E5%A1%8A_%E8%83%8C%E8%82%8C%E8%A7%A3%E5%89%96%E5%AD%B8\"><\/span><strong>1. \u80cc\u808c\u5206\u6210\u54ea\u4e9b\u5340\u584a ? \u80cc\u808c\u89e3\u5256\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/back-\u6a5f\u8089.jpg\" alt=\"\u80cc\u808c\u5206\u6210\u54ea\u4e9b\u5340\u584a ? \u80cc\u808c\u89e3\u5256\u5b78\" class=\"wp-image-6259\" width=\"222\" height=\"264\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/back-\u6a5f\u8089.jpg 318w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/back-\u6a5f\u8089-252x300.jpg 252w\" sizes=\"(max-width: 222px) 100vw, 222px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E8%83%8C\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E8%83%8C\"><strong>\u80cc\u808c<\/strong><\/a>\u53ef\u4ee5\u8aaa\u662f\u6240\u6709\u808c\u7fa4\u88e1\u300c\u6700\u96e3\u7df4\u300d\u7684\u90e8\u4f4d\uff0c\u539f\u56e0\u4e5f\u975e\u5e38\u7c21\u55ae\uff0c\u5c31\u662f\u56e0\u70ba\u80cc\u808c\u6709\u592a\u591a\u808c\u7fa4\u4e86<\/p>\n\n\n\n<p>\u6211\u6703\u5c07\u80cc\u808c\u5283\u5206\u70ba : <strong>\u659c\u65b9\u808c\u3001\u83f1\u5f62\u808c\u3001\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u3001\u68d8\u4e0b\u808c<strong>\u3001<\/strong>\u95ca<strong>\u80cc<\/strong>\u808c\u3001\u8c4e\u810a\u808c<\/strong><\/p>\n\n\n\n<p>\u9019\u4e9b\u662f\u6211\u5011\u4eba\u9ad4\u4e3b\u8981\u7684\u80cc\u808c\u808c\u7fa4\uff0c\u4e5f\u662f\u5927\u5bb6\u4fd7\u7a31\u300c<strong>\u5012\u4e09\u89d2<\/strong>\u300d\u7684\u9ec3\u91d1\u5143\u7d20<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\u5148\u7d66\u4f60\u4e00\u500b\u7c21\u55ae\u7684\u6982\u5ff5\uff1a<\/p>\n\n\n\n<ul><li>\u80cc\u808c\u60f3\u7df4\u5bec\uff1a<span class=\"has-inline-color has-luminous-vivid-orange-color\">\u95ca\u80cc\u808c<\/span><\/li><li>\u80cc\u808c\u60f3\u7df4\u539a\uff1a<span class=\"has-inline-color has-luminous-vivid-orange-color\">\u83f1\u5f62\u808c\u3001\u659c\u65b9\u808c<\/span><\/li><li>\u80cc\u808c\u60f3\u8981\u6709\u66f4\u591a\u7dda\u689d\uff1a<span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u3001\u68d8\u4e0b\u808c<\/span><\/li><li>\u80cc\u808c\u60f3\u8981\u7df4\u7684\u66f4\u5b8c\u6574\uff1a<span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8c4e\u810a\u808c (\u4e0b\u80cc)<\/span><\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000     \u3000\u3000<\/p>\n\n\n\n<p><strong>(1) \u95ca\u80cc\u808c<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u95ca\u80cc-\u89e3\u5256.jpg\" alt=\"\u80cc\u808c - \u95ca\u80cc\u808c\" class=\"wp-image-6260\" width=\"195\" height=\"230\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u95ca\u80cc-\u89e3\u5256.jpg 322w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u95ca\u80cc-\u89e3\u5256-254x300.jpg 254w\" sizes=\"(max-width: 195px) 100vw, 195px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p><strong>(2) \u659c\u65b9\u808c<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u659c\u65b9-\u89e3\u5256.jpg\" alt=\"\u80cc\u808c - \u659c\u65b9\u808c\" class=\"wp-image-6262\" width=\"199\" height=\"235\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u659c\u65b9-\u89e3\u5256.jpg 322w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u659c\u65b9-\u89e3\u5256-254x300.jpg 254w\" sizes=\"(max-width: 199px) 100vw, 199px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p><strong>(3) \u83f1\u5f62\u808c<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u83f1\u5f62-\u89e3\u5256.jpg\" alt=\"\u80cc\u808c - \u83f1\u5f62\u808c\" class=\"wp-image-6261\" width=\"195\" height=\"231\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u83f1\u5f62-\u89e3\u5256.jpg 322w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u83f1\u5f62-\u89e3\u5256-254x300.jpg 254w\" sizes=\"(max-width: 195px) 100vw, 195px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p><strong>(4) \u68d8\u4e0b\u808c<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u68d8\u4e0b\u808c-\u89e3\u5256.jpg\" alt=\"\u80cc\u808c - \u68d8\u4e0b\u808c\" class=\"wp-image-6263\" width=\"195\" height=\"231\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u68d8\u4e0b\u808c-\u89e3\u5256.jpg 322w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u68d8\u4e0b\u808c-\u89e3\u5256-254x300.jpg 254w\" sizes=\"(max-width: 195px) 100vw, 195px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p><strong>(5) \u5c0f\u5713\u808c<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u5c0f\u5713\u808c-\u89e3\u5256.jpg\" alt=\"\u80cc\u808c - \u5c0f\u5713\u808c\" class=\"wp-image-6264\" width=\"186\" height=\"220\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u5c0f\u5713\u808c-\u89e3\u5256.jpg 322w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u5c0f\u5713\u808c-\u89e3\u5256-254x300.jpg 254w\" sizes=\"(max-width: 186px) 100vw, 186px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p><strong>(6) \u5927\u5713\u808c<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u5927\u5713\u808c-\u89e3\u5256.jpg\" alt=\"\u80cc\u808c - \u5927\u5713\u808c\" class=\"wp-image-6265\" width=\"182\" height=\"216\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u5927\u5713\u808c-\u89e3\u5256.jpg 322w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u5927\u5713\u808c-\u89e3\u5256-254x300.jpg 254w\" sizes=\"(max-width: 182px) 100vw, 182px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p><strong>(7) \u8c4e\u810a\u808c<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u8c4e\u810a\u808c-\u89e3\u5256.jpg\" alt=\"\u80cc\u808c - \u8c4e\u810a\u808c\" class=\"wp-image-6266\" width=\"187\" height=\"222\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u8c4e\u810a\u808c-\u89e3\u5256.jpg 322w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u8c4e\u810a\u808c-\u89e3\u5256-254x300.jpg 254w\" sizes=\"(max-width: 187px) 100vw, 187px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%83%8C%E8%82%8C%E7%9A%84%E5%8A%9F%E8%83%BD%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E4%BD%9C%E7%94%A8%E5%8F%88%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>2. \u80cc\u808c\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f\u4f5c\u7528\u53c8\u662f\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"128\" height=\"128\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-150x150.png 150w\" sizes=\"(max-width: 128px) 100vw, 128px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64c1\u6709\u4e00\u500b\u300c\u5f37\u58ef\u7684\u80cc\u808c\u300d\uff0c\u4e26\u4e0d\u53ea\u662f\u5065\u8eab\u8005\u7684\u5c08\u5229<\/p>\n\n\n\n<p>\u65e5\u5e38\u751f\u6d3b\u4e2d\uff0c\u4e5f\u6709\u5f88\u591a\u52d5\u4f5c\u9700\u8981\u7528\u5230\u80cc\u808c\u4f86\u8f14\u52a9<\/p>\n\n\n\n<p>\u8209\u500b\u5e7e\u500b\u7c21\u55ae\u7684\u4f8b\u5b50\uff1a<\/p>\n\n\n\n<ul><li><strong>\u8d70\u8def\u6642\uff0c\u80cc\u808c\u53ef\u4ee5\u5e6b\u52a9\u4f60\u7a69\u5b9a\u4e0a\u534a\u8eab\u3001\u4e0d\u6703\u5f4e\u8170\u99dd\u80cc<\/strong><\/li><li><strong>\u4e0d\u6703\u56e0\u70ba\u4e00\u4e9b\u52de\u529b\u5de5\u4f5c\uff0c\u800c\u5e38\u5e38\u8170\u9178\u80cc\u75db<\/strong><\/li><li><strong>\u4f60\u7684\u80cc\u8d8a\u5bec\uff0c\u5c31\u6703\u986f\u5f97\u4f60\u7684\u8170\u8d8a\u7d30<\/strong><\/li><\/ul>\n\n\n\n<p>\u80cc\u808c\u9664\u4e86\u53ef\u4ee5\u8b93\u4f60\u6709\u8996\u89ba\u4e0a\u7684\u7f8e\u89c0\u4e4b\u5916\uff0c\u80cc\u808c\u7684\u529f\u80fd\u6027\u4e5f\u76f8\u7576\u5f37\u5927<\/p>\n\n\n\n<p>\u5c0d\u65bc\u8d70\u8def\u5e38\u5e38\u99dd\u80cc\u3001\u5e38\u5e38\u611f\u5230\u80cc\u90e8\u75e0\u75db\u3001\u80a9\u9838\u75e0\u75db\u7684\u4eba\uff0c\u90fd\u53ef\u4ee5\u900f\u904e\u300c\u597d\u597d\u8a13\u7df4\u4f60\u7684\u80cc\u808c\u300d\u4f86\u6e1b\u7de9\u9019\u4e9b\u75c5\u75db\u3000<\/p>\n\n\n\n<p>\u3000\u3000 \u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"IckrmrnMVw\"><a href=\"https:\/\/physicfit.com\/seated-cable-row\/\">\u3010\u5750\u59ff\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u7e3d\u662f\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\u55ce\uff1f\uff15\u7a2e\u4e0d\u540c\u63e1\u6cd5\uff01\u5b8c\u6574\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5750\u59ff\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u7e3d\u662f\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\u55ce\uff1f\uff15\u7a2e\u4e0d\u540c\u63e1\u6cd5\uff01\u5b8c\u6574\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/seated-cable-row\/embed\/#?secret=IckrmrnMVw\" data-secret=\"IckrmrnMVw\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E8%A8%93%E7%B7%B4%E8%83%8C%E8%82%8C%E7%9A%84%EF%BC%94%E5%A4%A7%E7%A7%98%E8%A8%A3\"><\/span><strong>3. \u8a13\u7df4\u80cc\u808c\u7684\uff14\u5927\u79d8\u8a23<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u958b\u59cb\u77e5\u9053\u8a13\u7df4\u80cc\u808c\u6709\u54ea\u4e9b\u52d5\u4f5c\u4e4b\u524d\uff0c\u6709\u4e00\u4e9b\u79d8\u8a23\u8981\u5148\u4ea4\u7d66\u4f60\u5011\uff1a<\/p>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"128\" height=\"128\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 128px) 100vw, 128px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000   \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%83%8C%E7%A7%98%E8%A8%A31_%E4%B8%80%E5%88%87%E5%8B%95%E4%BD%9C%E9%96%8B%E5%A7%8B%E5%89%8D%EF%BC%8C%E5%85%88%E6%8A%8A%E4%BD%A0%E7%9A%84%E8%82%A9%E5%A4%BE%E6%94%BE%E9%AC%86\"><\/span><strong>\u7df4\u80cc\u79d8\u8a23#1 \u4e00\u5207\u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u5148\u628a\u4f60\u7684\u80a9\u593e\u653e\u9b06<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d3\u80a9\u80db.jpg\" alt=\"\u80cc\u808c\u8a13\u7df4 - \u4e0b\u58d3\u80a9\u80db\u9aa8\" class=\"wp-image-7368\" width=\"617\" height=\"259\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d3\u80a9\u80db.jpg 731w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d3\u80a9\u80db-300x126.jpg 300w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u80cc\u808c\u8a13\u7df4\u6703\u7528\u5230\u5f88\u591a\u300c\u62c9\u300d\u7684\u52d5\u4f5c\uff0c\u4e0d\u7ba1\u662f\u6ed1\u8f2a\u4e0b\u62c9\u3001\u9ad8\u4f4d\u4e0b\u62c9\u3001\u555e\u9234\u5212\u8239\u7b49&#8230;<\/p>\n\n\n\n<p>\u53ea\u8981\u505a\u5230\u300c\u62c9\u300d\u9019\u500b\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u5f88\u591a\u4eba\u90fd\u6703\u4e0d\u81ea\u89ba\u7684\u4e00\u76f4\u8073\u80a9\uff0c\u5c24\u5176\u662f\u5927\u91cd\u91cf\u7684\u6642\u5019<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u53ef\u80fd\u89ba\u5f97\u8073\u80a9\u6c92\u4ec0\u9ebc\uff0c\u4f46\u8073\u80a9\u9019\u500b\u52d5\u4f5c\u78ba\u5be6\u6703\u6709\u4e00\u5b9a\u7684\u7a0b\u5ea6\u6436\u8d70\u4f60\u7684\u80cc\u808c\u611f\u53d7\u5ea6\u54e6\uff01<\/p>\n\n\n\n<p>\u800c\u539f\u56e0\u4e5f\u5f88\u7c21\u55ae\uff0c\u7576\u4f60\u5728\u7df4\u80cc\u6642\u8073\u80a9\uff0c\u5c31\u4ee3\u8868\u80a9\u8180\u4e5f\u8ddf\u8457\u5728\u767c\u529b\uff0c\u81ea\u7136\u5c31\u6709\u4e00\u90e8\u5206\u7684\u529b\u91cf\u8dd1\u53bb\u80a9\u8180\u56c9<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%94%B9%E5%96%84%E6%96%B9%E6%B3%95%EF%BC%9A\"><\/span><strong>\u6539\u5584\u65b9\u6cd5\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u5728\u7df4\u80cc\u52d5\u4f5c\u958b\u59cb\u4e4b\u524d\uff0c\u7fd2\u6163\u6027\u7684\u5c07\u4f60\u7684\u80a9\u80db\u4e0b\u58d3\uff0c\u540c\u6642\u4e5f\u80fd\u505a\u5230\u555f\u52d5\u80cc\u808c\u7684\u529f\u7528<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u523b\u610f\u7684\u5c07\u80a9\u80db\u9aa8\u4e0b\u58d3\u6642\uff0c\u5176\u5be6\u5c31\u4ee3\u8868\u8457\u4f60\u7684\u80cc\u808c\u5df2\u7d93\u958b\u59cb\u51fa\u529b\u4e86\uff0c\u5426\u5247\u662f\u7121\u6cd5\u4e0b\u58d3\u80a9\u80db\u7684<\/p>\n\n\n\n<p>\u4e5f\u8a31\u6703\u8b93\u4f60\u7a0d\u5fae\u589e\u52a0\u7df4\u80cc\u7684\u96e3\u5ea6\uff0c\u4f46\u63db\u4f86\u7684\u662f\u80cc\u808c\u826f\u597d\u7684\u611f\u53d7\u5ea6\uff0c\u4ee5\u53ca\u907f\u514d\u80a9\u8180\u4ee3\u511f\u7684\u98a8\u96aa<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%83%8C%E7%A7%98%E8%A8%A32_%E5%8B%95%E4%BD%9C%E6%8B%89%E4%BC%B8%E5%88%B0%E6%9C%80%E5%A4%A7%E5%B9%85%E5%BA%A6\"><\/span><strong>\u7df4\u80cc\u79d8\u8a23#2 \u52d5\u4f5c\u62c9\u4f38\u5230\u6700\u5927\u5e45\u5ea6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000     \u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5b8c\u6574\u5f62\u6210.jpg\" alt=\"\u80cc\u808c\u8a13\u7df4 - \u5b8c\u6574\u884c\u7a0b\" class=\"wp-image-7369\" width=\"569\" height=\"304\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5b8c\u6574\u5f62\u6210.jpg 589w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5b8c\u6574\u5f62\u6210-300x160.jpg 300w\" sizes=\"(max-width: 569px) 100vw, 569px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u5065\u8eab\u623f\u88e1\uff0c\u5f88\u5e38\u770b\u5230\u6709\u4eba\u70ba\u4e86\u628a\u8a72\u505a\u7684\u6b21\u6578\u505a\u5b8c\uff0c\u4f46\u56e0\u70ba\u5feb\u8981\u529b\u7aed\u4e86\uff0c\u6240\u4ee5\u5c0e\u81f4\u5f8c\u9762\u7684\u52d5\u4f5c\u884c\u7a0b\u6703\u8d8a\u4f86\u8d8a\u77ed<\/p>\n\n\n\n<p>\u80cc\u808c\u8a13\u7df4\u6700\u8b1b\u7a76\u7684\u5c31\u662f\u300c<strong><span class=\"has-inline-color has-black-color\">\u52d5\u4f5c\u884c\u7a0b\u7684\u5b8c\u6574\u6027<\/span><\/strong>\u300d\uff0c\u8981\u7d66\u4e88\u80cc\u808c\u8db3\u5920\u7684\u523a\u6fc0\u3001\u808c\u8089\u6495\u88c2\uff0c\u4f60\u7684\u80cc\u808c\u624d\u6703\u6709\u6240\u6210\u9577<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u524d\u63d0\u662f\u8981\u5728\u4f60\u53ef\u4ee5\u63a7\u5236\u7684\u52d5\u4f5c\u7bc4\u570d\u5167\uff0c\u56e0\u70ba\u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u7d50\u69cb\u90fd\u4e0d\u592a\u4e00\u6a23\uff0c\u80cc\u808c\u7684\u611f\u53d7\u4e5f\u6703\u4e0d\u592a\u4e00\u6a23<\/p>\n\n\n\n<p>\u6309\u7167\u4f60\u80fd\u63a5\u53d7\u7684\u52d5\u4f5c\u884c\u7a0b\uff0c\u76e1\u53ef\u80fd\u7684\u5c07\u7df4\u80cc\u884c\u7a0b\u62c9\u5230\u6700\u9577\u5373\u53ef<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%94%B9%E5%96%84%E6%96%B9%E6%B3%95%EF%BC%9A-2\"><\/span><strong>\u6539\u5584\u65b9\u6cd5\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u5c07\u4f60\u7684\u7df4\u80cc\u52d5\u4f5c\u901f\u5ea6\u653e\u6162\uff0c\u884c\u7a0b\u76e1\u53ef\u80fd\u7684\u505a\u5230\u6700\u6eff\uff0c\u611f\u53d7\u80cc\u808c\u5728\u9019\u500b\u904e\u7a0b\u4e2d\u7684\u6536\u7e2e\u3001\u62c9\u4f38<\/p>\n\n\n\n<p>\u5982\u679c\u884c\u7a0b\u904e\u9577\uff0c\u4f60\u7684\u8eab\u9ad4\u81ea\u7136\u6703\u611f\u5230\u4e0d\u9069\uff0c\u751a\u81f3\u662f\u5176\u4ed6\u808c\u7fa4\u4ee3\u511f\uff0c\u9019\u6642\u518d\u4f9d\u64da\u81ea\u8eab\u72c0\u6cc1\u8abf\u6574<\/p>\n\n\n\n<p>\u627e\u5230\u6700\u9069\u5408\u81ea\u5df1\u7684\u300c\u5b8c\u6574\u7df4\u80cc\u884c\u7a0b\u300d\uff0c\u4e0d\u8981\u6025\u65bc\u6a21\u4eff\u5225\u4eba\u7684\u52d5\u4f5c\uff0c\u56e0\u70ba\u4f60\u5011\u7684\u8eab\u9ad4\u7d50\u69cb\u4e26\u4e0d\u76f8\u540c\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%83%8C%E7%A7%98%E8%A8%A33_%E6%94%BE%E9%AC%86%E5%B0%8F%E8%87%82%E3%80%81%E4%BA%8C%E9%A0%AD\"><\/span><strong>\u7df4\u80cc\u79d8\u8a23#3 \u653e\u9b06\u5c0f\u81c2\u3001\u4e8c\u982d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f88\u591a\u4eba\u7df4\u80cc\u7684\u81f4\u547d\u50b7\u90fd\u662f\u300c<strong>\u80cc\u808c\u9084\u6c92\u529b\u7aed\uff0c\u5c0f\u81c2\u5c31\u5148\u529b\u7aed\u4e86<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u80cc\u808c\u8a13\u7df4\u88e1\uff0c\u5341\u500b\u6709\u4e5d\u500b\u90fd\u9700\u8981\u4f7f\u7528\u5230\u4f60\u7684\u5c0f\u81c2\u53bb\u62ff\u91cd\u91cf<\/p>\n\n\n\n<p>\u8209\u500b\u4f8b\uff1a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u4f60\u9700\u8981\u7528\u4f60\u7684\u5c0f\u81c2\u6293\u4f4f\u5668\u6750\uff0c\u518d\u5f80\u4e0b\u62c9<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5c0f\u81c2\u904e\u5ea6\u7dca\u7e43\u7684\u554f\u984c\uff1a<\/p>\n\n\n\n<ul><li><strong>\u72c0\u6cc1\u8f15\u5247<\/strong>\uff1a\u9694\u5929\u5c0f\u81c2\u975e\u5e38\u75e0\u75db<\/li><li><strong>\u72c0\u6cc1\u91cd\u5247<\/strong>\uff1a\u7576\u5929\u7684\u80cc\u808c\u8a13\u7df4\u7121\u6cd5\u7e7c\u7e8c\u9032\u884c<\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u72c0\u6cc1\u90fd\u66fe\u7d93\u767c\u751f\u5728\u6211\u8eab\u4e0a\u904e\uff0c\u6240\u4ee5\u6211\u53ef\u4ee5\u5f88\u80af\u5b9a\u7684\u8ddf\u4f60\u8aaa\u300c\u771f\u7684\u975e\u5e38\u75db\u82e6\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%94%B9%E5%96%84%E6%96%B9%E6%B3%951%EF%BC%9A\"><\/span><strong>\u6539\u5584\u65b9\u6cd5(1)<\/strong>\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u6539\u8b8a\u4f60\u7684\u63e1\u6cd5\uff01\uff08\u9019\u90e8\u5f71\u7247\u4e2d\u6703\u63d0\u5230\uff1a\u5982\u4f55\u6e1b\u5c11\u4e8c\u982d\u808c\u7684\u5fb5\u62db\uff1f\u5982\u4f55\u6e1b\u7de9\u5c0f\u81c2\u7684\u529b\u7aed\uff1f\uff09<\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u7df4\u80cc\u6642\uff0c\u4e8c\u982d\u5f88\u75e0\uff1f\uff5c3\u500b\u6539\u5584\u5c0f\u6487\u6b65\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/AGga884deKA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7c21\u55ae\u63cf\u8ff0\u4e00\u4e0b\u5f71\u7247\u5167\u5bb9\uff1a<\/p>\n\n\n\n<p>\u56e0\u70ba\u4e8c\u982d\u808c\u8981\u652f\u6490\u8098\u95dc\u7bc0\uff0c\u6240\u4ee5\u7576\u4f60\u5728\u505a\u4e00\u4e9b\u62c9\u7684\u52d5\u4f5c\u6642\uff0c\u4e8c\u982d\u808c\u3001\u5c0f\u81c2\u4fbf\u6703\u4e00\u76f4\u88ab\u4f7f\u7528\u5230<\/p>\n\n\n\n<p>\u8a18\u5f97\u8981\u8010\u5fc3\u770b\u5230\u6700\u5f8c\u54e6\uff01\u5c0d\u4f60\u6703\u975e\u5e38\u6709\u5e6b\u52a9\uff0c\u56e0\u70ba\u6211\u81ea\u5df1\u4e5f\u8a66\u904e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%94%B9%E5%96%84%E6%96%B9%E6%B3%952%EF%BC%9A\"><\/span><strong>\u6539\u5584\u65b9\u6cd5(2)<\/strong>\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4f7f\u7528\u62c9\u529b\u5e36\uff01<\/strong>\u5c0d\u65bc\u9084\u4e0d\u77e5\u9053\u62c9\u529b\u5e36\u600e\u9ebc\u4f7f\u7528\uff1f\u53ef\u4ee5\u53c3\u8003<a href=\"http:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u62c9\u529b\u5e36\u653b\u7565<\/strong><\/a>\u9019\u7bc7\u6587\u7ae0\u54e6<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"TPChv1G8GR\"><a href=\"https:\/\/physicfit.com\/lifting-straps\/\">\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lifting-straps\/embed\/#?secret=TPChv1G8GR\" data-secret=\"TPChv1G8GR\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u800c\u62c9\u529b\u5e36\u540c\u6a23\u4e5f\u662f\u6211\u81ea\u5df1\u4f7f\u7528\u904e\uff0c\u8a8d\u70ba\u5e6b\u52a9\u5f88\u5927\uff0c\u6240\u4ee5\u624d\u63a8\u85a6\u7d66\u5927\u5bb6\u7684\u3000<\/p>\n\n\n\n<p>\u5b83\u80fd\u5e6b\u52a9\u4f60\u5728\u9032\u884c\u4efb\u4f55\u300c\u62c9\u300d\u7684\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u6642\uff0c\u6e1b\u5c11\u624b\u81c2\u5f88\u591a\u8ca0\u64d4<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"yXmUls80x4\"><a href=\"https:\/\/physicfit.com\/grip-strength\/\">\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/grip-strength\/embed\/#?secret=yXmUls80x4\" data-secret=\"yXmUls80x4\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%83%8C%E7%A7%98%E8%A8%A34_%E4%BF%9D%E6%8C%81%E8%85%B0%E6%A4%8E%E7%9A%84%E4%B8%AD%E7%AB%8B\"><\/span><strong>\u7df4\u80cc\u79d8\u8a23#4 \u4fdd\u6301\u8170\u690e\u7684\u4e2d\u7acb <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f88\u591a\u4eba\u53ef\u80fd\u6703\u6709\u4e00\u500b\u7591\u554f\uff1a\u300c\u70ba\u4ec0\u9ebc\u7df4\u80cc\uff0c\u8981\u8b1b\u5230\u8170\u690e\uff1f\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u81ea\u5df1\u8eab\u908a\u4e5f\u6709\u4e0d\u5c11\u670b\u53cb\uff0c\u90fd\u6709\u7df4\u5b8c\u80cc\u808c\uff0c\u300c\u4e0b\u80cc\u7570\u5e38\u75e0\u75db\u7684\u554f\u984c\u300d<\/p>\n\n\n\n<p>\u539f\u56e0\u5c31\u51fa\u5728\u300c\u7df4\u80cc\u6642\uff0c\u5f80\u5f80\u6703\u70ba\u4e86\u628a\u91cd\u91cf\u5f80\u4e0b\u62c9\u800c\u904e\u5ea6\u62f1\u8170\uff0c\u5c0e\u81f4\u8170\u690e\u7684\u8ca0\u64d4\u5f88\u5927\u300d<\/p>\n\n\n\n<p>\u9577\u671f\u4e0b\u4f86\uff0c\u4e0d\u53ea\u6703\u5c0d\u4f60\u7684\u8170\u690e\u9020\u6210\u4e0d\u597d\u7684\u5f71\u97ff\uff0c\u751a\u81f3\u6709\u53ef\u80fd\u6703\u5f71\u97ff\u5230\u4f60\u7684\u80cc\u808c\u8a13\u7df4\u54c1\u8cea<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%94%B9%E5%96%84%E6%96%B9%E6%B3%95_1\"><\/span><strong>\u6539\u5584\u65b9\u6cd5 (1)<\/strong> <span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u4e00\u6a23\u5728\u505a\u6bcf\u4e00\u4e0b\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u4e4b\u524d\uff0c\u5148\u8b93\u4f60\u8179\u90e8\u7684\u6838\u5fc3\u6536\u7dca\uff0c\u8170\u690e\u653e\u9b06<\/p>\n\n\n\n<p>\u203b \u5982\u679c\u771f\u7684\u9084\u662f\u89ba\u5f97\u8170\u690e\u5f88\u4e0d\u8212\u670d\uff0c\u90a3\u5c31\u662f\u4f60<strong>\u4f7f\u7528\u7684\u91cd\u91cf\u592a\u91cd\u4e86\uff01<\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%94%B9%E5%96%84%E6%96%B9%E6%B3%95_2\"><\/span><strong>\u6539\u5584\u65b9\u6cd5 (2)<\/strong> <span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u4f7f\u7528\u8170\u5e36\uff0c\u9069\u6642\u7684\u4f7f\u7528\u8170\u5e36\uff0c\u662f\u53ef\u4ee5\u5e6b\u52a9\u4f60\u63d0\u5347\u80cc\u808c\u8a13\u7df4\u54c1\u8cea\u7684\uff01\u5c0d\u65bc\u8170\u5e36\u6709\u4efb\u4f55\u554f\u984c\u7684\u4eba\uff0c\u53ef\u4ee5\u53c3\u8003  <a href=\"http:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/weight-lifting-belt\/\">\u3010\u5065\u8eab\u8170\u5e36\u5168\u653b\u7565\u3011\u63a8\u85a6\u4f60\u978f\u56fa\u6838\u5fc3\u7684\u597d\u5925\u4f34\uff0c\u5065\u8eab\u4e0d\u8170\u75db\uff01<\/a><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"wYdXjKmXyg\"><a href=\"https:\/\/physicfit.com\/angles90\/\">\u3010Angles90\u52d5\u614b\u8a13\u7df4\u63e1\u628a\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u4f86\u81ea\u7fa9\u5927\u5229\u7684\u539f\u88dd\u9032\u53e3\u7df4\u80cc\u795e\u5668<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Angles90\u52d5\u614b\u8a13\u7df4\u63e1\u628a\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u4f86\u81ea\u7fa9\u5927\u5229\u7684\u539f\u88dd\u9032\u53e3\u7df4\u80cc\u795e\u5668 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/angles90\/embed\/#?secret=wYdXjKmXyg\" data-secret=\"wYdXjKmXyg\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%96%B0%E6%89%8B%E5%BF%85%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E3%80%80\"><\/span><strong>4. \u65b0\u624b\u5fc5\u7df4\uff34\uff2f\uff30\uff13\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c<\/strong>\u3000<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000 \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"144\" height=\"144\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 144px) 100vw, 144px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4TOP-1_%E5%8F%8D%E6%89%8B%E7%AA%84%E6%8F%A1%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89\"><\/span><strong>\u80cc\u808c\u8a13\u7df4TOP-1 \u53cd\u624b\u7a84\u63e1\u6ed1\u8f2a\u4e0b\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/pulldown.jpg\" alt=\"\u80cc\u808c\u8a13\u7df4-\u53cd\u624b\u7a84\u63e1\u6ed1\u8f2a\u4e0b\u62c9\" class=\"wp-image-1587\" width=\"188\" height=\"315\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/pulldown.jpg 356w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/pulldown-179x300.jpg 179w\" sizes=\"(max-width: 188px) 100vw, 188px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u524d\u7684\u6211\u7e3d\u662f\u8a8d\u70ba\uff1a<s>\u80cc\u8981\u7df4\u7684\u66f4\u5bec\uff0c\u624b\u5c31\u8981\u63e1\u7684\u66f4\u5bec<\/s><\/p>\n\n\n\n<p>\u4f46\u4e8b\u5be6\u4e0a\uff0c\u300c\u9069\u7576\u8ddd\u96e2\u7684\u7a84\u63e1(\u8207\u80a9\u540c\u5bec)\uff0c\u624d\u662f\u80cc\u90e8\u7df4\u5bec\u7684\u79d8\u8a23\u300d<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u6211\u6703\u9019\u6a23\u8aaa\u5462\uff1f<\/p>\n\n\n\n<ul><li><strong>\u624b\u63e1\u7684\u8d8a\u5bec<\/strong>\uff1a\u80cc\u90e8\u808c\u8089\u53ef\u4ee5\u6d3b\u52d5\u5230\u7684\u7bc4\u570d\u8d8a\u300c\u5c0f\u300d\uff0c\u57fa\u672c\u4e0a\u53ea\u6709\u80cc\u7684\u4e0a\u534a\u90e8\u80fd\u52d5\u5230<\/li><li><strong>\u624b\u63e1\u7684\u8d8a\u7a84<\/strong>\uff1a\u80cc\u90e8\u808c\u8089\u53ef\u4ee5\u6d3b\u52d5\u5230\u7684\u7bc4\u570d\u8d8a\u300c\u5927\u300d\uff0c\u53ef\u4ee5\u8b93\u6574\u500b\u80cc\u90fd\u9032\u884c\u62c9\u4f38<\/li><\/ul>\n\n\n\n<p>\u800c\u53cd\u624b\u63e1\u53c8\u6bd4\u6b63\u624b\u63e1\u300c\u53ef\u4ee5\u4f7f\u7528\u5230\u66f4\u591a\u7684\u95ca\u80cc\u808c\u300d<\/p>\n\n\n\n<p>\u5c0d\u65bc\u6b63\u624b\u9084\u662f\u53cd\u624b\u7df4\u6bd4\u8f03\u597d\u7684\u8aaa\u6cd5\u6709\u5f88\u591a\u7a2e\uff0c\u4f46\u6211\u81ea\u5df1\u80cc\u808c\u7df4\u4e0b\u4f86\u7684\u5fc3\u5f97\u662f\u300c\u53cd\u624b\u4e0b\u62c9\u771f\u7684\u53ef\u4ee5\u8b93\u6211\u7684\u80cc\u808c\u88ab\u62c9\u4f38\u7684\u66f4\u591a\u300d<\/p>\n\n\n\n<p>\u525b\u525b\u8aaa\u5230\u7684\u300c\u7a84\u63e1\u300d+ \u300c\u53cd\u624b\u300d\uff0c\u53ef\u4ee5\u8aaa\u662f\u7df4\u80cc\u52d5\u4f5c\u88e1\u9762\u300c\u6700\u5b8c\u7f8e\u7684\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u300d<\/p>\n\n\n\n<p>\u53ef\u4ee5\u5145\u5206\u8b93\u80cc\u95ca\u808c\u6709<strong>\u6700\u5927\u7684\u4f38\u7e2e\u5e45\u5ea6<\/strong>\uff0c\u4e5f\u662f\u80cc\u8981\u300c<strong>\u7df4\u5bec<\/strong>\u300d\u7684\u5fc5\u7df4\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"RrmC1ix4r0\"><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lat-pulldown\/embed\/#?secret=RrmC1ix4r0\" data-secret=\"RrmC1ix4r0\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4TOP-2_%E5%8F%B2%E5%AF%86%E6%96%AF%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9\"><\/span><strong>\u80cc\u808c\u8a13\u7df4TOP-2<\/strong> <strong>\u53f2\u5bc6\u65af\u69d3\u9234\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/smith.jpg\" alt=\"\u80cc\u808c\u8a13\u7df4-\u53f2\u5bc6\u65af\u5212\u8239\" class=\"wp-image-1588\" width=\"175\" height=\"328\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/smith.jpg 316w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/smith-160x300.jpg 160w\" sizes=\"(max-width: 175px) 100vw, 175px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u8981\u9078\u64c7\u53f2\u5bc6\u65af\u69d3\u9234\u5212\u8239\uff0c\u800c\u4e0d\u662f\u4e00\u822c\u7684\u69d3\u9234\u5212\u8239\u5462\uff1f<\/p>\n\n\n\n<p>\u56e0\u70ba\u53f2\u5bc6\u65af\u5668\u68b0\u6709\u300c\u56fa\u5b9a\u7684\u8ecc\u9053\u300d\uff0c\u6240\u4ee5\u5728\u52d5\u4f5c\u7684\u6b63\u78ba\u6027\u3001\u5b89\u5168\u6027\u4e0a\u4e5f\u76f8\u5c0d\u9ad8\u51fa\u8a31\u591a\uff0c\u540c\u6642\u4e5f\u80fd\u523a\u6fc0\u5230\u4f60\u7684\u80cc\u808c<\/p>\n\n\n\n<p><strong>\u65b0\u624b<\/strong>\u5efa\u8b70\u90fd\u662f\u7528<strong>\u8f15\u91cd\u91cf<\/strong>\u5148\u958b\u59cb\uff0c\u52a0\u4e0a\u4e00\u689d\u5065\u8eab\u8170\u5e36\u7684\u4fdd\u8b77\u3000(<a href=\"http:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/weight-lifting-belt\/\">\u3010\u5065\u8eab\u8170\u5e36\u5168\u653b\u7565\u3011\u63a8\u85a6\u4f60\u978f\u56fa\u6838\u5fc3\u7684\u597d\u5925\u4f34\uff0c\u5065\u8eab\u4e0d\u8170\u75db\uff01<\/a>)<\/p>\n\n\n\n<p>\u5f88\u591a\u65b0\u624b\u70ba\u4ec0\u9ebc\u7df4\u5b8c\u53f2\u5bc6\u65af\u5212\u8239\u90fd\u6703<strong>\u8170\u5f88\u9178<\/strong>\uff1f<\/p>\n\n\n\n<p>\u5c31\u662f\u56e0\u70ba\u91cd\u91cf\u7684\u9078\u7528\u4e0a\u592a\u91cd\u4e86\uff01\u52a0\u4e0a\u59ff\u52e2\u4e0d\u826f\u6240\u5c0e\u81f4<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u7e6b\u4e0a\u4f60\u7684\u8170\u5e36<\/strong><\/li><li><strong>\u96d9\u624b\u6293\u63e1\u8207\u80a9\u540c\u5bec\u7684\u8ddd\u96e2<\/strong><\/li><li><strong>\u5c41\u80a1\u5f80\u5f8c\u5750<\/strong><\/li><li><strong>\u770b\u8457\u524d\u65b9\uff0c\u4e14\u4e00\u5b9a\u8981\u633a\u80f8\uff01<\/strong><\/li><li><strong>\u6838\u5fc3\u51fa\u529b\u6536\u7dca\u3001\u8170\u8ffd\u6253\u76f4<\/strong><\/li><li><strong>\u5ff5\u52d5\u4e00\u81f4\uff0c\u4f7f\u7528\u4f60\u7684\u80cc\u808c\u53bb\u5e36\u52d5\u4f5c<\/strong><\/li><\/ol>\n\n\n\n<p>\u56e0\u70ba\u69d3\u9234\u5212\u8239\u80fd\u8b93\u4f60\u7684\u80cc\u808c\u5f80\u5f8c\u6536\u7e2e\uff0c\u6240\u4ee5\u66f4\u80fd\u5920\u52a0\u5f37\u4f60\u300c<strong>\u80cc\u808c\u7684\u539a\u5ea6<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"mLceEiM7D5\"><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-row-guide\/embed\/#?secret=mLceEiM7D5\" data-secret=\"mLceEiM7D5\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4TOP-3_%E8%BC%94%E5%8A%A9%E5%AF%AC%E6%8F%A1%E5%BC%95%E9%AB%94%E5%90%91%E4%B8%8A\"><\/span><strong>\u80cc\u808c\u8a13\u7df4TOP-3 \u8f14\u52a9\u5bec\u63e1\u5f15\u9ad4\u5411\u4e0a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/machine.jpg\" alt=\"\u80cc\u808c\u8a13\u7df4-\u5f15\u9ad4\u5411\u4e0a\" class=\"wp-image-1589\" width=\"232\" height=\"232\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/machine.jpg 334w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/machine-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/machine-150x150.jpg 150w\" sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u70ba\u4ec0\u9ebc\u6703\u9078\u64c7\u8f14\u52a9\u5bec\u63e1\u5f15\u9ad4\u5411\u4e0a\uff0c\u800c\u4e0d\u505a\u4e00\u822c\u7684\u6ed1\u8f2a\u4e0b\u62c9\u5462\uff1f<\/p>\n\n\n\n<p>\u6211\u4f86\u8ddf\u5927\u5bb6\u8aaa\u8aaa\u300c\u8f14\u52a9\u5bec\u63e1\u5f15\u9ad4\u5411\u4e0a\u300d\u7684\u512a\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u5c07\u91cd\u91cf\u62c9\u4e0a\u53bb\uff0c\u6703\u6bd4\u628a\u91cd\u91cf\u62c9\u4e0b\u4f86\u300c\u66f4\u4e0d\u5bb9\u6613\u4f7f\u624b\u81c2\u51fa\u529b\u904e\u591a\u300d<\/li><li>\u4f7f\u7528<strong>\u8f14\u52a9\u578b<\/strong>\u7684\u5f15\u9ad4\u5411\u4e0a\uff0c\u53ef\u4ee5\u8b93\u65b0\u624b\u66f4\u8f15\u9b06\u7684\u9032\u884c\u5f15\u9ad4\u5411\u4e0a<\/li><li>\u300c\u5bec\u63e1\u300d\u7684\u65b9\u5f0f\u53ef\u4ee5\u7df4\u5230\u66f4\u591a\u7684\u300c\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u300d<\/li><li>\u5f15\u9ad4\u5411\u4e0a\u53ef\u4ee5\u8aaa\u662f\u300c\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u4e4b\u738b\u300d<\/li><\/ul>\n\n\n\n<p>\u76f8\u4fe1\u5927\u5bb6\u90fd\u662f\u60f3\u8981\u64c1\u6709\u4e00\u500b\u5168\u65b9\u4f4d\u7684\u80cc\u808c\uff0c\u800c\u4e0d\u53ea\u662f\u5927\u800c\u5df2<\/p>\n\n\n\n<p>\u6240\u4ee5\u7b2c\u4e09\u500b\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u6211\u6703\u63a8\u85a6\u53ef\u4ee5\u8b93\u4f60\u7df4\u5230\u300c<strong>\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c<\/strong>\u300d\u7684\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"8tqgicIYkK\"><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/pull-up-guide\/embed\/#?secret=8tqgicIYkK\" data-secret=\"8tqgicIYkK\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"has-luminous-vivid-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%96%B0%E6%89%8B%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E5%83%85%E5%8F%83%E8%80%83%E5%BB%BA%E8%AD%B0\"><\/span><strong>\u65b0\u624b\u80cc\u808c\u8a13\u7df4\u83dc\u55ae (\u50c5\u53c3\u8003\u5efa\u8b70)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>\u53cd\u624b\u7a84\u63e1\u6ed1\u8f2a\u4e0b\u62c9<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><strong>\u53f2\u5bc6\u65af\u69d3\u9234\u5212\u8239<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><strong>\u8f14\u52a9\u5bec\u63e1\u5f15\u9ad4\u5411\u4e0a<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">3\u7247\u91cd\u91cf\u6696\u8eab : <br>15\u4e0b\uff0a2\u7d44<\/td><td class=\"has-text-align-left\" data-align=\"left\">\u7a7a\u69d3\u6696\u8eab : <br>10\uff5e12\u4e0b\uff0a2\u7d44<\/td><td class=\"has-text-align-left\" data-align=\"left\">\u8f14\u52a930\uff5e40\u516c\u65a4 : <br>10\uff5e12\u4e0b\uff0a5\u7d44<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">5\u7247\u91cd\u91cf\u6b63\u5f0f\u7d44 : <br>10\uff5e12\u4e0b\uff0a4\u7d44<\/td><td class=\"has-text-align-left\" data-align=\"left\">\u5de6\u53f3\u5404\u52a0\u4e00\u72475\u516c\u65a4 : <br>8\uff5e10\u4e0b\uff0a4\u7d44<\/td><td class=\"has-text-align-left\" data-align=\"left\"><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">4\u7247\u91cd\u91cf\u6536\u5c3e : <br>8\uff5e10\u4e0b\uff0a1\u7d44<\/td><td class=\"has-text-align-left\" data-align=\"left\">\u5de6\u53f3\u5404\u52a0\u4e00\u72472.5\u516c\u65a4\u6536\u5c3e : <br>10\uff5e12\u4e0b\uff0a1\u7d44<\/td><td class=\"has-text-align-left\" data-align=\"left\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E9%80%B2%E9%9A%8E%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4_%E2%80%93_%E5%85%B6%E4%BB%96%E5%8B%95%E4%BD%9C\"><\/span><strong>5. \u9032\u968e\u80cc\u808c\u8a13\u7df4 &#8211; \u5176\u4ed6\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u6211\u6703\u8ddf\u5927\u5bb6\u4ecb\u7d39\u7684\u662f\u6211\u5e73\u5e38\u6703\u505a\u7684\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u53ef\u80fd\u6709\u4e9b\u8ddf\u5e73\u5e38\u770b\u5230\u7684\u80cc\u808c\u8a13\u7df4\u4e0d\u592a\u4e00\u6a23<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4-1_%E7%BA%9C%E7%B9%A9%E7%9B%B4%E8%87%82%E4%B8%8B%E5%A3%93\"><\/span><strong><strong>\u9032\u968e\u80cc\u808c\u8a13\u7df4<\/strong>-1 \u7e9c\u7e69\u76f4\u81c2\u4e0b\u58d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e5f\u6709\u4e00\u4e9b\u4eba\u6703\u9078\u64c7\u4f7f\u7528\u77ed\u69d3\u4f86\u9032\u884c\u76f4\u81c2\u4e0b\u58d3<\/p>\n\n\n\n<p>\u4f46\u6211\u500b\u4eba\u8a8d\u70ba\u4f7f\u7528\u300c\u7e9c\u7e69\u300d\uff0c\u53ef\u4ee5\u8b93\u624b\u7684\u6d3b\u52d5\u5ea6\u589e\u52a0\uff0c\u4e5f\u53ef\u4ee5\u6e1b\u5c11\u95dc\u7bc0\u7684\u4e0d\u9069<\/p>\n\n\n\n<p>\u800c\u300c\u76f4\u81c2\u4e0b\u58d3\u300d\u9019\u500b\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u540c\u6642\u4e5f\u53ef\u4ee5\u7df4\u5230\u6574\u500b\u300c<strong>\u95ca\u80cc\u808c<\/strong>\u300d\u7684\u90e8\u5206<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/ball.jpg\" alt=\"\u80cc\u808c\u8a13\u7df4-\u7e9c\u7e69\u76f4\u81c2\u4e0b\u58d3\" class=\"wp-image-1561\" width=\"160\" height=\"321\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/ball.jpg 265w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/ball-149x300.jpg 149w\" sizes=\"(max-width: 160px) 100vw, 160px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u904e\u6709\u5e7e\u500b\u91cd\u9ede\u662f\u5927\u5bb6\u9032\u884c\u9019\u9805\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u6642\uff0c\u5fc5\u9808\u77e5\u9053\u7684\uff1a<\/p>\n\n\n\n<ol><li>\u91cd\u91cf\u4e0d\u5fc5\u4f7f\u7528\u592a\u91cd\uff0c\u9019\u500b\u52d5\u4f5c\u662f\u8457\u91cd\u5728\u611f\u53d7\u5ea6\u3000\uff08\u65b0\u624b\u525b\u958b\u59cb\u53ef\u4ee5\u5617\u8a663\u30014\u7247\u7684\u91cd\u91cf\u5c31\u597d\uff09<\/li><li>\u52d5\u4f5c\u9700\u8981\u300c\u5b8c\u6574\u300d\u3000\uff08\u56e0\u70ba\u76f4\u81c2\u4e0b\u58d3\u7684\u52d5\u4f5c\u5e45\u5ea6\u53ef\u4ee5\u5f88\u5927\uff0c\u8b93\u95ca\u80cc\u808c\u5f97\u5230\u5145\u5206\u7684\u6536\u7e2e\uff09<\/li><li>\u60f3\u50cf\u81ea\u5df1\u5728\u756b\u4e00\u500b\u534a\u5713\u3000\uff08\u5fc3\u88e1\u60f3\u8457\u8981\u7528\u624b\u5f80\u4e0b\u756b\u4e00\u500b\u534a\u5713\uff0c\u52d5\u4f5c\u64cd\u4f5c\u8d77\u4f86\u6703\u76f8\u5c0d\u5bb9\u6613\u8a31\u591a\uff09<\/li><li>\u624b\u81c2\u76e1\u91cf\u4fdd\u6301\u6253\u76f4\u72c0\u614b\u3000\uff08\u8b93\u6574\u500b\u904e\u7a0b\u5c08\u6ce8\u5728\u80cc\u90e8\u7684\u6536\u7e2e\uff0c\u907f\u514d\u4f7f\u7528\u5230\u4e09\u982d\u808c\uff09<\/li><\/ol>\n\n\n\n<p>\u4ee5\u4e0a4\u9ede\uff0c\u53ea\u8981\u4f60\u597d\u597d\u7684\u505a\u5230\uff0c\u57fa\u672c\u4e0a\u300c\u76f4\u81c2\u4e0b\u58d3\u300d\u6703\u662f\u5e6b\u52a9\u4f60\u300c<strong>\u7df4\u597d\u95ca\u80cc\u808c<\/strong>\u300d\u7684\u4e00\u5927\u5229\u5668\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4-2_Cable%E5%96%AE%E9%82%8A%E4%B8%8B%E6%8B%89\"><\/span><strong><strong>\u9032\u968e\u80cc\u808c\u8a13\u7df4-2<\/strong><\/strong> <strong>Cable\u55ae\u908a\u4e0b\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u80cc\u808c\u8a13\u7df4\u5176\u5be6\u4e00\u958b\u59cb\u662f\u6211\u81ea\u5df1\u5728\u5065\u8eab\u623f\u7a81\u767c\u5947\u60f3\u7684\uff0c\u4f46\u5f8c\u4f86\u767c\u73fe\u5b83\u4e5f\u78ba\u5be6\u975e\u5e38\u6709\u6548<\/p>\n\n\n\n<p>\u4e0d\u5c11\u7684 youtuber \u4e5f\u6709\u5728\u5f71\u7247\u4e2d\u8b1b\u904e\u9019\u500b\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5728 <strong><span style=\"text-decoration: underline;\">\u69d3\u9234\u4e8c\u4e16<\/span><\/strong> \u7684\u5f71\u7247\u4e2d\u4e5f\u6709\u63d0\u5230\u9019\u500b\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c<span class=\"has-inline-color has-vivid-red-color\"><strong>\u5f71\u7247\u4e2d (7:52)<\/strong><\/span> \u7684\u5730\u65b9<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u3010\u60c5\u4fb6\u8a13\u7df4\u3011\u4e0d\u53ea\u7051\u72d7\u7ce7\uff5c\u9084\u5e36\u7d66\u4f60\u5341\u8db3\u5341\u7684\u8a13\u7df4\u4e7e\u8ca8\uff5c\u8a13\u7df4\u5206\u4eab\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/uu3BDscfDrg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>\u7576\u7136\uff0c\u6211\u500b\u4eba\u4e5f\u662f\u975e\u5e38\u63a8\u85a6\u4ed6\u5011\u7684\u5f71\u7247XD \u771f\u7684\u662f\u6eff\u6eff\u7684\u77e5\u8b58\u7b49\u8457\u4f60\u53bb\u6316\u554a\uff01\u3000<\/p>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/cable-training\/\">Cable\u8a13\u7df4\u83dc\u55ae<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B8_%E9%80%B2%E9%9A%8E%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4-3_%E5%96%AE%E8%87%82%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9\"><\/span><strong>\u2778<\/strong> <strong><strong>\u9032\u968e\u80cc\u808c\u8a13\u7df4-<\/strong>3 \u55ae\u81c2\u555e\u9234\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8aaa\u5230\u7df4\u80cc\uff0c\u7576\u7136\u4e5f\u5c11\u4e0d\u4e86<strong>\u7df4\u80cc\u7d93\u5178<\/strong> &#8211; \u300c\u555e\u9234\u5212\u8239\u300d<\/p>\n\n\n\n<p>\u4f46\u4e5f\u56e0\u70ba\u555e\u9234\u5212\u8239\u662f\u5c6c\u65bc\u300c\u81ea\u7531\u91cd\u91cf\u300d\u7684\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u6240\u4ee5\u9700\u8981\u4e00\u5b9a\u7684\u52d5\u4f5c\u7d14\u719f\u5ea6\u6bd4\u8f03\u597d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"365\" height=\"202\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/dunbellback-1.jpg\" alt=\"\u555e\u9234\u5212\u8239\" class=\"wp-image-1554\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/dunbellback-1.jpg 365w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/dunbellback-1-300x166.jpg 300w\" sizes=\"(max-width: 365px) 100vw, 365px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/backpull.jpg\" alt=\"\u555e\u9234\u5212\u8239\" class=\"wp-image-1555\" width=\"366\" height=\"205\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/backpull.jpg 367w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/backpull-300x168.jpg 300w\" sizes=\"(max-width: 366px) 100vw, 366px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u52d5\u4f5c\u8981\u9ede\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u9069\u5408\u4f60\u7684\u9ad8\u5ea6\u3000\uff08\u6211\u7fd2\u6163\u7565\u9ad8\u65bc\u6216\u662f\u5e73\u884c\u4f60\u7684\u8170\u690e\uff0c\u4ee5\u8170\u690e\u4e0d\u6703\u4e0d\u8212\u670d\u70ba\u4e3b\uff09<\/li><li>\u5c07\u6838\u5fc3\u6536\u7dca\uff0c\u8170\u690e\u633a\u76f4<\/li><li>\u555e\u9234\u76e1\u53ef\u80fd\u4e0b\u653e\u81f3\u6700\u4f4e\u9ede\uff0c\u8b93\u80cc\u808c\u53ef\u4ee5\u6574\u500b\u88ab\u62c9\u958b<\/li><li>\u555e\u9234\u4e0a\u62c9\u6642\uff0c\u7528\u80cc\u808c\u53bb\u5e36\uff0c\u624b\u53ea\u662f\u62ff\u4f4f\u555e\u9234<\/li><li>\u78ba\u4fdd\u6bcf\u4e00\u4e0b\u90fd\u6709\u300c\u6700\u5b8c\u6574\u300d\u7684\u6536\u7e2e<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u6bd4\u8d77\u524d\u9762\u6240\u63d0\u5230\u7684\u53f2\u5bc6\u65af\u5212\u8239\uff0c\u5b83\u7684\u904b\u52d5\u5e45\u5ea6\u53c8\u66f4\u5927\u4e86<\/p>\n\n\n\n<p>\u4f46\u56e0\u70ba\u6574\u500b\u80cc\u808c\u8a13\u7df4\u904e\u7a0b\u4e5f\u9700\u8981\u5c07\u4f60\u7684\u6838\u5fc3\u6536\u7dca\uff0c\u4ee5\u514d\u8170\u690e\u53d7\u50b7<\/p>\n\n\n\n<p>\u6240\u4ee5\u4f60\u53ef\u4ee5\u770b\u5230\u6574\u500b\u80cc\u808c\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u6211\u90fd\u662f\u914d\u5e36\u8457\u8170\u5e36\u9032\u884c\u7684\uff0c\u540c\u6642\u4e5f\u53ef\u4ee5\u9810\u9632\u53d7\u50b7\u767c\u751f<\/p>\n\n\n\n<p>\u800c\u55ae\u81c2\u555e\u9234\u5212\u8239\u53ef\u4ee5\u7df4\u5230\u7684\u4e3b\u8981\u80cc\u808c\u808c\u7fa4\u662f\uff1a\u95ca\u80cc\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"SoE5zK6Yg3\"><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-row\/embed\/#?secret=SoE5zK6Yg3\" data-secret=\"SoE5zK6Yg3\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4-4_Cable%E6%B0%B4%E5%B9%B3%E8%83%8C%E6%8B%89\"><\/span><strong>\u9032\u968e\u80cc\u808c\u8a13\u7df4-4<\/strong> <strong>Cable\u6c34\u5e73\u80cc\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u662f\u6211\u5728\u5c0f\u863f\u8514\u7684\u5f71\u7247 <a href=\"https:\/\/www.youtube.com\/watch?v=-cBeOwA5Ka8&amp;t=454s&amp;ab_channel=%E7%9F%AD%E8%85%BF%E5%B0%8F%E8%90%9D%E5%8D%9C_babycarrot\" title=\"https:\/\/www.youtube.com\/watch?v=-cBeOwA5Ka8&amp;t=454s&amp;ab_channel=%E7%9F%AD%E8%85%BF%E5%B0%8F%E8%90%9D%E5%8D%9C_babycarrot\" target=\"_blank\" rel=\"noreferrer noopener\">\u201c\u514d\u8d39\u201d\u8d60\u9001\u5168\u4e16\u754c\u6700\u201c\u8d35\u201d\u7684\u79c1\u6559\u8bfe\uff01<\/a>\u4e2d\u5b78\u5230\u7684<\/p>\n\n\n\n<p>\u5f8c\u4f86\u5be6\u969b\u53bb\u8a66\u904e\u5f8c\uff0c\u89ba\u5f97\u5c0d\u65bc\u80cc\u808c\u7684\u6536\u7e2e\u611f\u4e5f\u5f88\u597d\uff0c\u56e0\u6b64\u60f3\u63a8\u85a6\u7d66\u5927\u5bb6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/pull.gif\" alt=\"\" class=\"wp-image-1558\" width=\"331\" height=\"189\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u5efa\u8b70\u4f7f\u7528\u8ddf\u5f71\u7247\u4e2d\u4e00\u6a23\u7684\u9019\u7a2e\u300c\u96d9\u624b\u62c9\u628a\u300d<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"287\" height=\"287\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/puller.jpg\" alt=\"\u80cc\u808c\u8a13\u7df4-\u63e1\u628a\" class=\"wp-image-1559\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/puller.jpg 287w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/puller-150x150.jpg 150w\" sizes=\"(max-width: 287px) 100vw, 287px\" \/><\/figure>\n\n\n\n<p>\u56e0\u70ba\u5b83\u5728\u80cc\u808c\u8a13\u7df4\u904e\u7a0b\u5e36\u7d66\u4f60\u7684\u7a69\u5b9a\u6027\uff0c\u6bd4\u8d77\u5169\u500b\u55ae\u624b\u62c9\u628a\u9084\u8981\u9ad8<\/p>\n\n\n\n<p>\u52a0\u4e0a\u9019\u7a2e\u62c9\u628a\u4e5f\u53ef\u4ee5\u8b93\u4f60\u7684\u80cc\u808c\u904b\u52d5\u5e45\u5ea6\u9054\u5230\u6700\u5927\u5316<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u52d5\u4f5c\u8981\u9ede\uff1a<\/p>\n\n\n\n<ol><li>\u8173\u53ef\u4ee5\u5448\u73fe\u534a\u8e72\uff0c\u8e29\u7a69\u8173\u6b65<\/li><li>\u5c07\u62c9\u628a\u7a0d\u5fae\u5e36\u96e2cable\u4e00\u9ede\uff0c\u53ef\u4ee5\u8b93\u6574\u500b\u904b\u52d5\u904e\u7a0b\u90fd\u662f\u6301\u7e8c\u767c\u529b\u7684<\/li><li>\u53ef\u5c07\u624b\u7f6e\u65bc\u8170\u90e8\u9ad8\u5ea6\uff0c\u5c08\u6ce8\u5728\u80cc\u90e8\u7684\u6536\u7e2e<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4-5_%E8%83%8C%E5%B1%88%E8%BA%AB\"><\/span><strong>\u9032\u968e\u80cc\u808c\u8a13\u7df4-5<\/strong> <strong>\u80cc\u5c48\u8eab<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6700\u5f8c\u4e00\u500b\u63a8\u85a6\u7684\u80cc\u808c\u8a13\u7df4\u662f\u91dd\u5c0d\u300c\u4e0b\u80cc\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u5f88\u591a\u4eba\u5f80\u5f80\u90fd\u53ea\u6ce8\u610f\u81ea\u5df1\u7684\u80cc\u808c\u6709\u6c92\u6709\u8b8a\u7684\u66f4\u5bec\uff0c\u537b\u5ffd\u7565\u4e86\u80cc\u808c\u7684<strong>\u5b8c\u6574\u6027<\/strong><\/p>\n\n\n\n<p>\u800c\u80cc\u808c\u8a13\u7df4\u60f3\u8981\u66f4\u5b8c\u6574\uff0c\u300c\u4e0b\u80cc\u300d\u7d55\u5c0d\u4e0d\u53ef\u5c11<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"322\" height=\"176\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/lowerback.jpg\" alt=\"\u80cc\u808c\u8a13\u7df4-\u4e0b\u80cc\" class=\"wp-image-1566\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/lowerback.jpg 322w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/lowerback-300x164.jpg 300w\" sizes=\"(max-width: 322px) 100vw, 322px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u80cc\u5c48\u4f38\u7684\u64cd\u4f5c\u6bd4\u8d77\u524d\u9762\u5e7e\u500b\u8a13\u7df4\u5c31\u7c21\u55ae\u8a31\u591a\u4e86<\/p>\n\n\n\n<p>\u4f60\u53ea\u9700\u8981\u6ce8\u610f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u4f60\u7684\u8173\u8cbc\u7dca\u5f8c\u65b9\u7684\u8b77\u588a\uff0c\u524d\u65b9\u5927\u817f\u4e5f\u8cbc\u7dca<\/li><li>\u8b93\u8eab\u9ad4\u81ea\u7136\u4e0b\u5f4e\u5230\u6700\u5927\u5e45\u5ea6<\/li><li>\u8eab\u9ad4\u62ac\u4e0a\u4f86\u6642\uff0c\u4e0b\u80cc\u6536\u7dca\u7dad\u63012\uff5e3\u79d2<\/li><li>\u8eab\u9ad4\u4e0a\u62ac\u6642\uff0c\u4e0d\u8981\u904e\u5ea6\u6536\u7dca\u4e0b\u80cc<\/li><\/ol>\n\n\n\n<p>\u9075\u5faa\u4ee5\u4e0a\u7684\u8981\u9ede\u64cd\u4f5c\uff0c\u300c\u80cc\u5c48\u4f38\u300d\u4e00\u500b\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u5c31\u80fd\u5e6b\u52a9\u4f60\u6253\u9020<strong>\u5f37\u58ef\u7684\u4e0b\u80cc<\/strong><\/p>\n\n\n\n<p>\u203b \u65b0\u624b\u5efa\u8b70\u5148\u5f92\u624b\u64cd\u4f5c\uff1a12\u4e0b\u4e00\u7d44\uff0a4\u7d44\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_Q_A\"><\/span><strong>6. \u80cc\u808c\u8a13\u7df4\u5e38\u898b\u554f\u984c Q&amp;A<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u5f8c\u8981\u4f86\u89e3\u7b54\u4e00\u4e0b\uff0c\u5927\u5bb6\u80cc\u808c\u8a13\u7df4\u6700\u5e38\u9047\u5230\u7684\u5e7e\u500b\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E8%83%8C%E8%82%8C%E7%9A%84%E6%84%9F%E5%8F%97%E5%BA%A6%E5%A5%BD%E9%9B%A3%E6%8A%93%EF%BC%8C%E7%B7%B4%E5%AE%8C%E5%A5%BD%E5%83%8F%E9%83%BD%E6%B2%92%E6%84%9F%E8%A6%BA%EF%BC%9F\"><\/span><strong>Q1\uff1a\u80cc\u808c\u7684\u611f\u53d7\u5ea6\u597d\u96e3\u6293\uff0c\u7df4\u5b8c\u597d\u50cf\u90fd\u6c92\u611f\u89ba\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u4ed4\u7d30\u5730\u8b80\u5b8c\u4e0a\u9762\u7684\u6587\u7ae0\uff0c\u4f60\u6703\u767c\u73fe\u6211\u4e00\u518d\u7684\u5f37\u8abf\u7df4\u80cc\u7684\u300c\u5b8c\u6574\u6027\u3001\u6b63\u78ba\u6027\u300d<\/p>\n\n\n\n<p>\u8a00\u5916\u4e4b\u610f\u5c31\u662f\u8981\u5927\u5bb6\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5148\u964d\u4f4e\u91cd\u91cf\uff0c\u6c42\u80cc\u808c\u7684\u5b8c\u6574\u6536\u7e2e<\/span><\/strong>\u300d<\/p>\n\n\n\n<p>\u8b93\u80cc\u808c\u6574\u500b\u88ab\u62c9\u958b<strong>\uff0c<\/strong>\u518d\u8b93\u6574\u500b\u80cc\u808c\u88ab\u593e\u7dca<\/p>\n\n\n\n<p>\u5373\u4f7f\u91cd\u91cf\u518d\u8f15\uff0c\u4e5f\u6703\u56e0\u70ba\u80cc\u808c\u5f97\u5230\u5b8c\u6574\u7684\u6536\u7e2e\uff0c\u800c\u5f97\u5230\u5927\u5e45\u7684\u9032\u6b65<\/p>\n\n\n\n<p>\u4f60\u9700\u8981\u505a\u7684\u662f\uff1a<\/p>\n\n\n\n<ul><li><strong>\u91cd\u91cf\u964d\u8f15<\/strong><\/li><li><strong>\u52d5\u4f5c\u505a\u78ba\u5be6<\/strong><\/li><li><strong>\u52d5\u4f5c\u653e\u6162<\/strong><\/li><\/ul>\n\n\n\n<p>\u638c\u63e1\u597d\u90193\u500b\u5143\u7d20\uff0c\u5fc5\u80fd\u8b93\u4f60\u7684\u80cc\u808c\u5f97\u5230\u6700\u597d\u7684\u611f\u53d7\u5ea6\u3000<\/p>\n\n\n\n<p>\u3000 <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E5%A2%9E%E5%8A%A0%E9%87%8D%E9%87%8F%EF%BC%8C%E8%A6%BA%E5%BE%97%E5%A5%BD%E5%90%83%E5%8A%9B%EF%BC%8C%E4%B8%8D%E5%A2%9E%E5%8A%A0%E9%87%8D%E9%87%8F%EF%BC%8C%E5%8F%88%E8%A6%BA%E5%BE%97%E5%A4%AA%E8%BC%95%E9%AC%86%EF%BC%9F\"><\/span><strong><strong>Q2\uff1a<\/strong>\u589e\u52a0\u91cd\u91cf\uff0c\u89ba\u5f97\u597d\u5403\u529b\uff0c\u4e0d\u589e\u52a0\u91cd\u91cf\uff0c\u53c8\u89ba\u5f97\u592a\u8f15\u9b06\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u554f\u984c\u4e5f\u662f\u5f88\u591a\u4eba\u5e38\u5e38\u9047\u5230\u7684<\/p>\n\n\n\n<p>\u7528\u539f\u672c\u7684\u91cd\u91cf\u53bb\u7df4\uff0c\u89ba\u5f97\u597d\u50cf\u6709\u9ede\u8f15\uff0c\u6015\u80cc\u808c\u808c\u8089\u523a\u6fc0\u4e0d\u5920<\/p>\n\n\n\n<p>\u52a0\u91cd\u8a13\u7df4\u80cc\u808c\u53c8\u89ba\u5f97\u597d\u50cf\u592a\u91cd<\/p>\n\n\n\n<p>\u5230\u5e95\u8a72\u600e\u9ebc\u89e3\u6c7a\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u4f60\u53ea\u8981\u505a\u90193\u4ef6\u4e8b\u5c31\u53ef\u4ee5\u8f15\u9b06\u89e3\u6c7a\uff1a<\/p>\n\n\n\n<ul><li><strong><span class=\"has-inline-color has-vivid-cyan-blue-color\">\u653e\u6162\u901f\u5ea6<\/span>\uff1a\u4e0b\u62c95\u79d2\u3001\u56de\u653e3\u79d2<\/strong><\/li><li><strong><span class=\"has-inline-color has-vivid-cyan-blue-color\">\u589e\u52a0\u6b21\u6578<\/span>\uff1a\u539f\u672c\u4e00\u7d44\u505a12\u4e0b\uff0c\u6539\u621015\u4e0b<\/strong><\/li><li><strong><span class=\"has-inline-color has-vivid-cyan-blue-color\">\u7d44\u9593\u4f11\u606f\u7e2e\u77ed<\/span>\uff1a\u539f\u672c\u7d44\u9593\u4f11\u606f\u662f\u4e00\u5206\u9418\uff0c\u6539\u621030\u79d2<\/strong><\/li><\/ul>\n\n\n\n<p>\u5343\u842c\u4e0d\u8981\u5c0f\u770b\u90193\u500b\u6b65\u9a5f\uff0c\u7d55\u5c0d\u80fd\u8b93\u4f60\u7d2f\u5230\u8b1b\u4e0d\u51fa\u8a71\uff01\u3000<\/p>\n\n\n\n<p>\u3000 <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E7%B7%B4%E5%AE%8C%E9%9A%94%E5%A4%A9%EF%BC%8C%E5%85%A8%E8%BA%AB%E9%85%B8%E7%97%9B%E3%80%81%E4%B8%8D%E8%88%92%E6%9C%8D%EF%BC%9F\"><\/span><strong><strong>Q3\uff1a<\/strong>\u7df4\u5b8c\u9694\u5929\uff0c\u5168\u8eab\u9178\u75db\u3001\u4e0d\u8212\u670d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u4f60\u53ef\u80fd\u5728\u80cc\u808c\u8a13\u7df4\u7684\u904e\u7a0b\u4e2d\uff0c\u4f7f\u7528\u5230\u592a\u591a\u7684\u808c\u7fa4\u501f\u529b<\/p>\n\n\n\n<ul><li><strong>\u5c0f\u81c2\u904e\u5ea6\u501f\u529b<\/strong><\/li><li><strong>\u4e8c\u982d\u904e\u5ea6\u501f\u529b<\/strong><\/li><li><strong>\u904e\u5ea6\u8073\u80a9<\/strong><\/li><li><strong>\u8170\u690e\u51fa\u529b\u904e\u5ea6<\/strong><\/li><\/ul>\n\n\n\n<p>\u6709\u4ee5\u4e0a\u7684\u60c5\u5f62\u767c\u751f\uff0c\u4ee3\u8868\u4f60\u8981\u5148\u597d\u597d\u5c08\u6ce8\u5728\u300c\u52d5\u4f5c\u7684\u6b63\u78ba\u6027\u300d\u4e86\uff01<\/p>\n\n\n\n<p>\u9019\u4e9b\u60c5\u6cc1\u90fd\u6709\u53ef\u80fd<strong>\u5c0e\u81f4\u4f60\u65e5\u5f8c\u80cc\u808c\u8a13\u7df4\u7684\u54c1\u8cea\u8d8a\u4f86\u8d8a\u5dee<\/strong><\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u505a\u7684\u662f\uff1a<\/p>\n\n\n\n<ul><li><strong>\u505a\u6bcf\u4e00\u4e0b\u52d5\u4f5c\u4e4b\u524d\uff0c\u5148\u523b\u610f\u8b93\u5168\u8eab\u653e\u9b06<\/strong><\/li><li><strong>\u964d\u4f4e\u4e00\u4e9b\u91cd\u91cf\uff0c\u5148\u628a\u52d5\u4f5c\u505a\u7a69<\/strong><\/li><li><strong>\u914d\u6234\u5408\u9069\u7684\u8b77\u5177<\/strong><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E8%83%8C%E8%82%8C%E5%9C%A8%E5%AE%B6%E4%B9%9F%E5%8F%AF%E4%BB%A5%E8%A8%93%E7%B7%B4%E5%97%8E%EF%BC%9F%E5%BE%92%E6%89%8B%E5%8F%88%E8%A6%81%E6%80%8E%E9%BA%BC%E8%A8%93%E7%B7%B4%EF%BC%9F\"><\/span><strong><strong><strong>Q4\uff1a<\/strong><\/strong>\u80cc\u808c\u5728\u5bb6\u4e5f\u53ef\u4ee5\u8a13\u7df4\u55ce\uff1f\u5f92\u624b\u53c8\u8981\u600e\u9ebc\u8a13\u7df4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E5%BE%92%E6%89%8B%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4-1_%E8%B6%85%E4%BA%BA%E5%BC%8F_%E4%B8%8B%E8%83%8C\"><\/span><strong>\u5c45\u5bb6\u5f92\u624b\u80cc\u808c\u8a13\u7df4-1 \u8d85\u4eba\u5f0f (\u4e0b\u80cc)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/TRAIN-1.jpg\" alt=\"\u5c45\u5bb6\u5f92\u624b\u80cc\u808c\u8a13\u7df4-1 \u8d85\u4eba\u5f0f (\u4e0b\u80cc)\" class=\"wp-image-1577\" width=\"317\" height=\"211\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/TRAIN-1.jpg 484w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/TRAIN-1-300x200.jpg 300w\" sizes=\"(max-width: 317px) 100vw, 317px\" \/><\/figure>\n\n\n\n<p>\u76f8\u4fe1\u4e0d\u5c11\u4eba\u4e5f\u66fe\u7d93\u770b\u904e\u985e\u4f3c\u7684\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u9019\u500b\u80cc\u808c\u8a13\u7df4\u662f\u91dd\u5c0d\u300c\u4e0b\u80cc\u300d<\/p>\n\n\n\n<p>\u96d6\u7136\u662f\u5f92\u624b\u8a13\u7df4\u80cc\u808c\uff0c\u4f46\u7576\u4f60\u628a\u4e0a\u62ac\u6642\u9593\u62c9\u9577 (5\uff5e10\u79d2)\uff0c\u4e5f\u662f\u975e\u5e38\u6709\u96e3\u5ea6\u7684\uff01\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E5%BE%92%E6%89%8B%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4-2_%E5%BC%95%E9%AB%94%E5%90%91%E4%B8%8A_%E6%95%B4%E5%80%8B%E8%83%8C%E9%83%A8\"><\/span><strong>\u5c45\u5bb6\u5f92\u624b\u80cc\u808c\u8a13\u7df4-2 \u5f15\u9ad4\u5411\u4e0a (\u6574\u500b\u80cc\u90e8)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/PULLUP.jpg\" alt=\"\u5c45\u5bb6\u5f92\u624b\u80cc\u808c\u8a13\u7df4-2 \u5f15\u9ad4\u5411\u4e0a (\u6574\u500b\u80cc\u90e8)\" class=\"wp-image-1580\" width=\"238\" height=\"292\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/PULLUP.jpg 253w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/PULLUP-245x300.jpg 245w\" sizes=\"(max-width: 238px) 100vw, 238px\" \/><\/figure>\n\n\n\n<p>\u300c\u5f15\u9ad4\u5411\u4e0a\u300d\u662f<strong>\u80cc\u808c\u52d5\u4f5c\u4e4b\u738b<\/strong><\/p>\n\n\n\n<p>\u56e0\u70ba\u5b83\u53ef\u4ee5\u8a13\u7df4\u5230\u6574\u500b\u80cc\u90e8\u808c\u7fa4<\/p>\n\n\n\n<p>\u5f15\u9ad4\u5411\u4e0a\uff0c\u57fa\u672c\u4e0a\u53ea\u8981\u627e\u5230\u4e00\u500b\u7a69\u56fa\u7684\u5730\u65b9\u53ef\u4ee5\u8b93\u4f60\u61f8\u639b\uff0c\u90fd\u53ef\u4ee5\u96a8\u6642\u96a8\u5730\u9032\u884c\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E5%BE%92%E6%89%8B%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4-3_%E8%B7%AA%E5%A7%BF%E9%96%8B%E6%89%8B%E4%BC%8F%E5%9C%B0%E6%8C%BA%E8%BA%AB_%E4%B8%8A%E8%83%8C\"><\/span><strong>\u5c45\u5bb6\u5f92\u624b\u80cc\u808c\u8a13\u7df4-3 \u8dea\u59ff\u958b\u624b\u4f0f\u5730\u633a\u8eab (\u4e0a\u80cc)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"323\" height=\"242\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/homeback.jpg\" alt=\"\u5c45\u5bb6\u5f92\u624b\u80cc\u808c\u8a13\u7df4-3 \u8dea\u59ff\u958b\u624b\u4f0f\u5730\u633a\u8eab (\u4e0a\u80cc)\" class=\"wp-image-1582\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/homeback.jpg 323w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/homeback-300x225.jpg 300w\" sizes=\"(max-width: 323px) 100vw, 323px\" \/><\/figure>\n\n\n\n<p>\u9019\u500b\u80cc\u808c\u8a13\u7df4\u548c\u4e00\u822c\u7684\u4f0f\u5730\u633a\u8eab\u4e0d\u540c\u7684\u662f\uff0c\u624b\u7684\u65b9\u5411\u662f\u5916\u958b\u7684<\/p>\n\n\n\n<p>\u96d6\u7136\u9019\u500b\u80cc\u808c\u8a13\u7df4\u52d5\u4f5c\u4e5f\u6703\u7528\u5230\u4e00\u4e9b\u80f8\u808c\u7684\u767c\u529b\uff0c\u4f46\u66f4\u591a\u7684\u662f\u5728\u65bc\u300c\u80cc\u808c\u300d\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E5%A6%82%E6%9E%9C%E6%83%B3%E8%A6%81%E5%8A%A0%E5%BC%B7%E6%88%91%E7%9A%84%E8%83%8C%E8%82%8C%EF%BC%8C%E8%A8%93%E7%B7%B4%E9%A0%BB%E7%8E%87%E8%A6%81%E5%A4%9A%E9%AB%98%EF%BC%9F\"><\/span><strong>Q5\uff1a\u5982\u679c\u60f3\u8981\u52a0\u5f37\u6211\u7684\u80cc\u808c\uff0c\u8a13\u7df4\u983b\u7387\u8981\u591a\u9ad8\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u4eca\u5929\u7684\u76ee\u6a19\u662f\u60f3\u8981\u523b\u610f\u52a0\u5f37\u4f60\u7684\u80cc\u808c\uff0c\u751a\u81f3\u662f\u4f60\u6253\u7b97\u6bd4\u4eba\u751f\u7b2c\u4e00\u5834\u5065\u7f8e\u6bd4\u8cfd<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f60\u7df4\u80cc\u7684\u983b\u7387\u4e00\u9031\u53ef\u4ee5\u52302\uff5e3\u6b21\uff0c\u6bcf\u6b21\u8a13\u7df4\u7684\u9805\u76ee\u7576\u7136\u4e5f\u4e0d\u540c\uff0c\u800c\u4e14\u4e5f\u4e0d\u5efa\u8b70\u90fd\u64cd\u5230\u7206<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u79ae\u62dc\u4e00\u5c08\u7df4\u95ca\u80cc\u808c\uff0c\u52a0\u5f37\u4f60\u7684\u80cc\u808c\u5bec\u5ea6\uff0c\u79ae\u62dc\u56db\u7df4\u83f1\u5f62\u808c\uff0c\u52a0\u5f37\u4f60\u80cc\u808c\u7684\u539a\u5ea6<\/p>\n\n\n\n<p>\u6839\u64da\u81ea\u5df1\u7684\u5f31\u9ede\u9032\u884c\u52a0\u5f37\uff0c\u540c\u6642\u6211\u4e5f\u5efa\u8b70\u80cc\u808c\u7df4\u5b8c\u81f3\u5c11\u4f11\u606f2\u5929\uff0c\u4e0d\u8981\u70ba\u4e86\u901f\u6210\u800c\u5929\u5929\u7df4\u80cc\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"wYdXjKmXyg\"><a href=\"https:\/\/physicfit.com\/angles90\/\">\u3010Angles90\u52d5\u614b\u8a13\u7df4\u63e1\u628a\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u4f86\u81ea\u7fa9\u5927\u5229\u7684\u539f\u88dd\u9032\u53e3\u7df4\u80cc\u795e\u5668<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Angles90\u52d5\u614b\u8a13\u7df4\u63e1\u628a\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u4f86\u81ea\u7fa9\u5927\u5229\u7684\u539f\u88dd\u9032\u53e3\u7df4\u80cc\u795e\u5668 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/angles90\/embed\/#?secret=wYdXjKmXyg\" data-secret=\"wYdXjKmXyg\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/biceps-training\/\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/triceps-training\/\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/abs-training-2\/\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" 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title=\"https:\/\/physicfit.com\/dumbbell-press\/\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/pull-up-guide\/\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" 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href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/cable-training\/\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer 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