{"id":1622,"date":"2021-01-22T21:20:44","date_gmt":"2021-01-22T13:20:44","guid":{"rendered":"http:\/\/physicfit.com\/?p=1622"},"modified":"2022-09-08T11:43:49","modified_gmt":"2022-09-08T03:43:49","slug":"squat-training","status":"publish","type":"post","link":"https:\/\/physicfit.com\/squat-training\/","title":{"rendered":"\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01"},"content":{"rendered":"\n<p>\u5982\u6a19\u984c\u6240\u8aaa\u7684\uff0c\u9019\u6b21\u5c31\u8981\u4f86\u8ddf\u5927\u5bb6\u597d\u597d\u7684\u5256\u6790 &#8211; <strong>\u52d5\u4f5c\u4e4b\u738b<\/strong>\u300c<strong><span class=\"has-inline-color has-black-color\">\u6df1\u8e72<\/span><\/strong>\u300d<\/p>\n\n\n\n<p>\u6df1\u8e72\u6703\u88ab\u8b7d\u70ba\u52d5\u4f5c\u4e4b\u738b\uff0c\u5c31\u662f\u56e0\u70ba\u6703\u52d5\u7528\u5230<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5168\u8eab<\/span><\/strong>\u7684\u808c\u8089\uff0c\u4e26\u4e0d\u662f\u53ea\u6709\u817f\u800c\u5df2<\/p>\n\n\n\n<p>\u800c\u6df1\u8e72\u9019\u500b\u52d5\u4f5c\u662f\u4e0d\u5206\u6027\u5225\u3001\u5e74\u9f61\u3001\u8eab\u9ad8\u3001\u9ad4\u91cd\uff0c\u6bcf\u500b\u4eba\u90fd\u53ef\u4ee5\u597d\u597d\u5b78\u7fd2\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5728\u9019\u7bc7\u6587\u7ae0\u4e2d\uff0c\u6211\u5c07\u6703\u70ba\u4f60\u8b1b\u89e3\u6700\u8a73\u7d30\u7684\u6df1\u8e72\u5168\u653b\u7565\uff01<\/p>\n\n\n\n<p>( \ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\">\u786c\u8209\u6559\u5b78<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u81e5\u63a8\u6559\u5b78<\/a><\/strong> )<\/p>\n\n\n\n<p>\u3000\u3000 \u3000 \u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form Code -->\n<script type=\"text\/javascript\" id=\"lbscript1622568\" src=\"https:\/\/lb.benchmarkemail.com\/\/tw\/code\/lbformnew.js?mFcQnoBFKMTjnGlxfLww1Fgg49YEcrgGMCwOMb6te8hACiOLlsM98g%253D%253D\"><\/script><noscript>Please enable JavaScript <br><div align=\"center\" style=\"padding-top:5px;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\"><a 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style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u69d3\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u4e00\u652f\u69d3\u9234\u5b8c\u6210\u5168\u8eab\u8a13\u7df4\uff01\uff12\uff11\u7a2e\u52d5\u4f5c\u63a8\u85a6\uff0c\u5728\u5bb6\u4e5f\u53ef\u4ee5\u8f15\u9b06\u7df4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-training\/embed\/#?secret=oQj4tayrC1\" data-secret=\"oQj4tayrC1\" 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\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/forms.gle\/ccu2GMwQQoVoNgQs8\" target=\"_blank\" rel=\"noreferrer noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000   \u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 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6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-660ce0978f5cf\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/physicfit.com\/squat-training\/#%E6%88%91%E7%9A%84%E6%B7%B1%E8%B9%B2%E6%AD%B7%E7%A8%8B\" title=\"\u6211\u7684\u6df1\u8e72\u6b77\u7a0b\">\u6211\u7684\u6df1\u8e72\u6b77\u7a0b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/squat-training\/#1_%E6%B7%B1%E8%B9%B2%E7%9A%84%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F%EF%BC%95%E5%A4%A7%E5%84%AA%E9%BB%9E%E5%91%8A%E8%A8%B4%E4%BD%A0\" title=\"1. \u6df1\u8e72\u7684\u597d\u8655\u6709\u54ea\u4e9b\uff1f\uff15\u5927\u512a\u9ede\u544a\u8a34\u4f60\">1. \u6df1\u8e72\u7684\u597d\u8655\u6709\u54ea\u4e9b\uff1f\uff15\u5927\u512a\u9ede\u544a\u8a34\u4f60<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/squat-training\/#2_%E6%B7%B1%E8%B9%B2%E8%A6%81%E8%B9%B2%E5%A4%9A%E6%B7%B1%EF%BC%9F%E6%B7%B1%E8%B9%B2%E7%9A%84%E6%AD%A3%E7%A2%BA%E5%A7%BF%E5%8B%A2\" title=\"2. \u6df1\u8e72\u8981\u8e72\u591a\u6df1\uff1f\u6df1\u8e72\u7684\u6b63\u78ba\u59ff\u52e2\">2. \u6df1\u8e72\u8981\u8e72\u591a\u6df1\uff1f\u6df1\u8e72\u7684\u6b63\u78ba\u59ff\u52e2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/squat-training\/#3_%E6%B7%B1%E8%B9%B2%E7%9A%84%E5%85%A9%E7%A8%AE%E9%A1%9E%E5%9E%8B%EF%BC%9A%E4%BD%8E%E8%83%8C%E6%A7%93%EF%BC%86%E9%AB%98%E8%83%8C%E6%A7%93\" title=\"3. \u6df1\u8e72\u7684\u5169\u7a2e\u985e\u578b\uff1a\u4f4e\u80cc\u69d3\uff06\u9ad8\u80cc\u69d3\">3. \u6df1\u8e72\u7684\u5169\u7a2e\u985e\u578b\uff1a\u4f4e\u80cc\u69d3\uff06\u9ad8\u80cc\u69d3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/squat-training\/#4_%E6%B7%B1%E8%B9%B2%E5%89%8D%E5%BF%85%E7%9F%A5%E4%B8%89%E5%A4%A7%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5\" title=\"4. \u6df1\u8e72\u524d\u5fc5\u77e5\u4e09\u5927\u57fa\u672c\u89c0\u5ff5\">4. \u6df1\u8e72\u524d\u5fc5\u77e5\u4e09\u5927\u57fa\u672c\u89c0\u5ff5<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/squat-training\/#%E6%B7%B1%E8%B9%B2%E8%A7%80%E5%BF%B5%EF%BC%831_%E6%B7%B1%E8%B9%B2%E6%98%AF%E3%80%8C%E5%85%A8%E8%BA%AB%E6%80%A7%E3%80%8D%E9%81%8B%E5%8B%95\" title=\"\u6df1\u8e72\u89c0\u5ff5\uff031 \u6df1\u8e72\u662f\u300c\u5168\u8eab\u6027\u300d\u904b\u52d5\">\u6df1\u8e72\u89c0\u5ff5\uff031 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href=\"https:\/\/physicfit.com\/squat-training\/#%E5%BE%92%E6%89%8B%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%834_%E5%AE%89%E6%8E%92%E4%B8%80%E4%BB%BD%E8%AA%B2%E8%A1%A8\" title=\"\u5f92\u624b\u6df1\u8e72\u6b65\u9a5f\uff034 \u5b89\u6392\u4e00\u4efd\u8ab2\u8868\">\u5f92\u624b\u6df1\u8e72\u6b65\u9a5f\uff034 \u5b89\u6392\u4e00\u4efd\u8ab2\u8868<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/squat-training\/#6_%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F_%E6%B7%B1%E8%B9%B2%E6%9E%B6%E8%83%8C%E6%A7%93%E8%A8%93%E7%B7%B4\" title=\"6. \u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f (\u6df1\u8e72\u67b6\u80cc\u69d3\u8a13\u7df4)\">6. \u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f (\u6df1\u8e72\u67b6\u80cc\u69d3\u8a13\u7df4)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/squat-training\/#%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%831_%E8%AA%BF%E6%95%B4%E6%A7%93%E7%9A%84%E9%AB%98%E5%BA%A6\" title=\"\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff031 \u8abf\u6574\u69d3\u7684\u9ad8\u5ea6\">\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff031 \u8abf\u6574\u69d3\u7684\u9ad8\u5ea6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/squat-training\/#%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%832_%E5%8F%96%E9%9B%99%E6%89%8B%E6%8F%A1%E8%B7%9D\" title=\"\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff032 \u53d6\u96d9\u624b\u63e1\u8ddd\">\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff032 \u53d6\u96d9\u624b\u63e1\u8ddd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/squat-training\/#%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%833_%E8%B5%B7%E6%A7%93\" title=\"\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff033 \u8d77\u69d3\">\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff033 \u8d77\u69d3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/squat-training\/#%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%834_%E5%87%BA%E6%A7%93\" title=\"\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff034 \u51fa\u69d3\">\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff034 \u51fa\u69d3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/squat-training\/#%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%835_%E9%96%8B%E5%A7%8B%E6%B7%B1%E8%B9%B2\" title=\"\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff035 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href=\"https:\/\/physicfit.com\/squat-training\/#8_%E5%A6%82%E4%BD%95%E6%94%B9%E5%96%84%E6%B7%B1%E8%B9%B2%E6%8A%80%E5%B7%A7%EF%BC%9F\" title=\"8. \u5982\u4f55\u6539\u5584\u6df1\u8e72\u6280\u5de7\uff1f\">8. \u5982\u4f55\u6539\u5584\u6df1\u8e72\u6280\u5de7\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/squat-training\/#%E6%B7%B1%E8%B9%B2%E6%8A%80%E5%B7%A7%EF%BC%831_%E7%B7%B4%E7%BF%92%E5%91%BC%E5%90%B8%E7%AF%80%E5%A5%8F\" title=\"\u6df1\u8e72\u6280\u5de7\uff031 \u7df4\u7fd2\u547c\u5438\u7bc0\u594f\">\u6df1\u8e72\u6280\u5de7\uff031 \u7df4\u7fd2\u547c\u5438\u7bc0\u594f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/squat-training\/#%E6%B7%B1%E8%B9%B2%E6%8A%80%E5%B7%A7%EF%BC%832_%E8%85%B3%E8%B8%9D%E6%B4%BB%E5%8B%95%E5%BA%A6%E7%B7%B4%E7%BF%92\" title=\"\u6df1\u8e72\u6280\u5de7\uff032 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href=\"https:\/\/physicfit.com\/squat-training\/#Q1%EF%BC%9A_%E6%B7%B1%E8%B9%B2%E6%99%82%E8%86%9D%E8%93%8B%E5%8D%A1%E5%8D%A1%E7%9A%84%EF%BC%8C%E8%B9%B2%E8%B5%B7%E4%BE%86%E6%9C%89%E4%B8%80%E9%BB%9E%E5%BD%86%E6%89%AD%EF%BC%9F\" title=\"Q1\uff1a \u6df1\u8e72\u6642\u819d\u84cb\u5361\u5361\u7684\uff0c\u8e72\u8d77\u4f86\u6709\u4e00\u9ede\u5f46\u626d\uff1f\">Q1\uff1a \u6df1\u8e72\u6642\u819d\u84cb\u5361\u5361\u7684\uff0c\u8e72\u8d77\u4f86\u6709\u4e00\u9ede\u5f46\u626d\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/squat-training\/#Q2%EF%BC%9A_%E6%B7%B1%E8%B9%B2%E5%AE%8C%E4%B9%8B%E5%BE%8C%EF%BC%8C%E8%82%A9%E8%86%80%E5%A5%BD%E7%97%9B\" title=\"Q2\uff1a \u6df1\u8e72\u5b8c\u4e4b\u5f8c\uff0c\u80a9\u8180\u597d\u75db\">Q2\uff1a \u6df1\u8e72\u5b8c\u4e4b\u5f8c\uff0c\u80a9\u8180\u597d\u75db<\/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\/squat-training\/#Q3%EF%BC%9A_%E5%9B%A0%E7%82%BA%E6%88%91%E5%B0%8D%E6%A7%93%E9%88%B4%E6%9C%89%E6%81%90%E6%87%BC%E6%84%9F%EF%BC%8C%E9%82%A3%E6%88%91%E5%8F%AF%E4%BB%A5%E5%85%88%E7%94%A8%E5%8F%B2%E5%AF%86%E6%96%AF%E7%B7%B4%E7%BF%92%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a \u56e0\u70ba\u6211\u5c0d\u69d3\u9234\u6709\u6050\u61fc\u611f\uff0c\u90a3\u6211\u53ef\u4ee5\u5148\u7528\u53f2\u5bc6\u65af\u7df4\u7fd2\u55ce\uff1f\">Q3\uff1a \u56e0\u70ba\u6211\u5c0d\u69d3\u9234\u6709\u6050\u61fc\u611f\uff0c\u90a3\u6211\u53ef\u4ee5\u5148\u7528\u53f2\u5bc6\u65af\u7df4\u7fd2\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/squat-training\/#Q4%EF%BC%9A_%E6%88%91%E5%88%B0%E5%BA%95%E8%A9%B2%E8%B9%B2%E5%A4%9A%E4%BD%8E%EF%BC%9F%E6%80%8E%E6%A8%A3%E6%89%8D%E7%AE%97%E6%98%AF%E5%B1%81%E8%82%A1%E7%9C%A8%E7%9C%BC%EF%BC%9F\" title=\"Q4\uff1a 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href=\"https:\/\/physicfit.com\/squat-training\/#Q6%EF%BC%9A_%E8%B2%A0%E9%87%8D%E6%B7%B1%E8%B9%B2%E6%99%82%EF%BC%8C%E8%86%9D%E8%93%8B%E6%9C%89%E9%BB%9E%E4%B8%8D%E7%A9%A9%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q6\uff1a \u8ca0\u91cd\u6df1\u8e72\u6642\uff0c\u819d\u84cb\u6709\u9ede\u4e0d\u7a69\u600e\u9ebc\u8fa6\uff1f\">Q6\uff1a \u8ca0\u91cd\u6df1\u8e72\u6642\uff0c\u819d\u84cb\u6709\u9ede\u4e0d\u7a69\u600e\u9ebc\u8fa6\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/physicfit.com\/squat-training\/#Q7%EF%BC%9A_%E6%B7%B1%E8%B9%B2%E8%A6%81%E4%B8%8D%E8%A6%81%E7%94%A8%E5%81%A5%E8%BA%AB%E8%85%B0%E5%B8%B6%EF%BC%9F%E6%9C%83%E5%BC%B1%E5%8C%96%E6%A0%B8%E5%BF%83%E5%8A%9F%E8%83%BD%E5%97%8E%EF%BC%9F\" title=\"Q7\uff1a \u6df1\u8e72\u8981\u4e0d\u8981\u7528\u5065\u8eab\u8170\u5e36\uff1f\u6703\u5f31\u5316\u6838\u5fc3\u529f\u80fd\u55ce\uff1f\">Q7\uff1a 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href=\"https:\/\/physicfit.com\/squat-training\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/physicfit.com\/squat-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-38\" href=\"https:\/\/physicfit.com\/squat-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%E6%B7%B1%E8%B9%B2%E6%AD%B7%E7%A8%8B\"><\/span><strong>\u6211\u7684\u6df1\u8e72\u6b77\u7a0b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6211\u7684\u6df1\u8e72\u4e4b\u8def\u4e26\u975e\u4e00\u958b\u59cb\u5c31\u5f88\u9806\u9042\uff0c\u751a\u81f3\u4e00\u5ea6\u7015\u81e8\u6b7b\u4ea1\u7684\u908a\u7de3<\/p>\n\n\n\n<p>\u5c0e\u81f4\u6211\u6709\u4e00\u9663\u5b50\u90fd\u4e0d\u6562\u6df1\u8e72\uff0c\u4e00\u76f4\u5230\u5f8c\u4f86\u6162\u6162\u4fee\u6b63\u52d5\u4f5c\u5f8c\uff0c\u624d\u6709\u4e86\u5f88\u5927\u7684\u9032\u6b65<\/p>\n\n\n\n<p> \u3000<\/p>\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\/squat-fail.jpg\" alt=\"\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01\" class=\"wp-image-1970\" width=\"309\" height=\"271\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/squat-fail.jpg 358w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/squat-fail-300x263.jpg 300w\" sizes=\"(max-width: 309px) 100vw, 309px\" \/><\/figure>\n\n\n\n<p>\u2191 2\u5e74\u524d\u9996\u6b21\u5617\u8a66\u6df1\u8e72\uff0c\u8e72100\u516c\u65a4\u3001\u59ff\u52e2\u4e0d\u6b63\u78ba\uff0c\u5c0e\u81f4\u6211\u5dee\u9ede\u88ab\u69d3\u9234\u58d3\u6b7b<\/p>\n\n\n\n<p>\u3000<\/p>\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\/squat-135.jpg\" alt=\"\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01\" class=\"wp-image-1973\" width=\"308\" height=\"267\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/squat-135.jpg 358w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/squat-135-300x260.jpg 300w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/><\/figure>\n\n\n\n<p>\u2191 \u6162\u6162\u4fee\u6b63\u52d5\u4f5c\uff0c\u91cd\u62fe\u4fe1\u5fc3\u7684\u6211\uff0c\u53ef\u4ee5\u8e72\u5230135\u516c\u65a4\u4e86<\/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=\"OcqneS0xnz\"><a href=\"https:\/\/physicfit.com\/power-rack\/\">\u3010Homegym\u3011\u6df1\u8e72\u67b6\u653b\u7565\uff1a6\u5927\u7a2e\u985e\u4e00\u6b21\u4e86\u89e3\uff01\u50f9\u683c\u3001\u54c1\u724c\u8a72\u600e\u9ebc\u9078\uff1f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Homegym\u3011\u6df1\u8e72\u67b6\u653b\u7565\uff1a6\u5927\u7a2e\u985e\u4e00\u6b21\u4e86\u89e3\uff01\u50f9\u683c\u3001\u54c1\u724c\u8a72\u600e\u9ebc\u9078\uff1f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/power-rack\/embed\/#?secret=OcqneS0xnz\" data-secret=\"OcqneS0xnz\" 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=\"1_%E6%B7%B1%E8%B9%B2%E7%9A%84%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F%EF%BC%95%E5%A4%A7%E5%84%AA%E9%BB%9E%E5%91%8A%E8%A8%B4%E4%BD%A0\"><\/span><strong>1.<\/strong> <strong>\u6df1\u8e72\u7684\u597d\u8655\u6709\u54ea\u4e9b\uff1f\uff15\u5927\u512a\u9ede\u544a\u8a34\u4f60<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E6%B7%B1%E8%B9%B2\"><strong>\u6df1\u8e72<\/strong><\/a>\uff0c\u82f1\u6587\u70ba<a href=\"https:\/\/en.wikipedia.org\/wiki\/Squat_(exercise)\"><strong>Squat<\/strong><\/a>\uff0c\u5c6c\u65bc\u516d\u5927\u5168\u8eab\u6027\u904b\u52d5\u4e4b\u4e00<\/p>\n\n\n\n<p>\u4e0d\u662f\u662f\u60f3\u5065\u8eab\u3001\u60f3\u62fc\u91cd\u91cf\u7684\u4eba\u624d\u80fd\u505a<\/p>\n\n\n\n<p>\u800c\u662f\u4efb\u4f55\u4eba\u90fd\u80fd\u505a\u7684\u904b\u52d5\uff0c\u5305\u62ec\u5b55\u5a66\u3001\u8001\u4eba<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u6211\u8981\u548c\u4f60\u8aaa\u4e00\u4e9b\u6bd4\u8f03\u751f\u6d3b\u9762\u7684\u597d\u8655\uff1a<\/p>\n\n\n\n<ol><li><strong>\u5e6b\u52a9\u4f60\u5f37\u5316\u4e0b\u80a2\u7684\u529b\u91cf\uff0c\u722c\u6a13\u68af\u3001\u8d70\u8def\u90fd\u6703\u66f4\u8f15\u9b06<\/strong><\/li><li><strong>\u5f37\u5316\u5168\u8eab\u9aa8\u982d\u5bc6\u5ea6\uff0c\u9810\u9632\u9aa8\u8cea\u758f\u9b06<\/strong><\/li><li><strong>\u5f4e\u8170\u642c\u91cd\u7269\u6642\uff0c\u80fd\u6e1b\u5c11\u8170\u75e0\u80cc\u75db\u7684\u60c5\u5f62\u767c\u751f<\/strong><\/li><li><strong>\u8b93\u8eab\u9ad4\u6d88\u8017\u66f4\u591a\u80fd\u91cf\uff0c\u5e6b\u52a9\u6e1b\u80a5<\/strong><\/li><li><strong>\u589e\u5f37\u5fc3\u80ba\u8010\u529b<\/strong><\/li><\/ol>\n\n\n\n<p>\u5c31\u662f\u56e0\u70ba\u6df1\u8e72\u9019\u500b\u52d5\u4f5c\uff0c\u5f9e\u6211\u5011\u51fa\u751f\u5230\u8001\u90fd\u7528\u7684\u5230\uff0c\u6240\u4ee5\u624d\u986f\u5f97\u5982\u6b64\u91cd\u8981<\/p>\n\n\n\n<p>\u60f3\u8981\u6d3b\u7684\u66f4\u5065\u5eb7\u3001\u8001\u4e86\u60f3\u8981\u5230\u8655\u8d70\u7684\u4f60\uff0c\u4e00\u5b9a\u8981\u597d\u597d\u628a\u5f8c\u9762\u7684\u5167\u5bb9\u770b\u5b8c\uff01<\/p>\n\n\n\n<p>\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=\"2_%E6%B7%B1%E8%B9%B2%E8%A6%81%E8%B9%B2%E5%A4%9A%E6%B7%B1%EF%BC%9F%E6%B7%B1%E8%B9%B2%E7%9A%84%E6%AD%A3%E7%A2%BA%E5%A7%BF%E5%8B%A2\"><\/span><strong>2. \u6df1\u8e72\u8981\u8e72\u591a\u6df1\uff1f\u6df1\u8e72\u7684\u6b63\u78ba\u59ff\u52e2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u95dc\u65bc\u300c<strong>\u6df1\u8e72\u5230\u5e95\u8a72\u8e72\u591a\u6df1\uff1f<\/strong>\u300d\u9019\u500b\u554f\u984c\uff0c\u5927\u5bb6\u90fd\u6709\u4e0d\u540c\u7684\u770b\u6cd5<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u5011\u662f\u4ee5\u6b63\u78ba\u8a13\u7df4\u300c<strong>\u6df1\u8e72<\/strong>\u300d\u70ba\u51fa\u767c\u9ede<\/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\/\u5168\u8e72-\u534a\u8e72.jpg\" alt=\"\u6df1\u8e72-\u8e72\u591a\u4f4e\" class=\"wp-image-2022\" width=\"395\" height=\"237\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5168\u8e72-\u534a\u8e72.jpg 397w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5168\u8e72-\u534a\u8e72-300x180.jpg 300w\" sizes=\"(max-width: 395px) 100vw, 395px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u6b64\u6211\u53ea\u63d0\u4f9b\u5169\u7a2e\u6df1\u8e72\u8e72\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u5168\u8e72\uff1a\u6bd4\u8f03\u8b1b\u7a76\u719f\u7df4\u5ea6\uff0c\u9069\u5408\u63a5\u89f8\u6df1\u8e72\u4e00\u9663\u5b50\u7684\u4eba\u5617\u8a66<\/li><li>\u534a\u8e72\uff1a\u65b0\u624b\u525b\u63a5\u89f8\u6df1\u8e72\u6642\uff0c\u53ef\u4ee5\u5148\u5f9e\u9019\u500b\u958b\u59cb\u5617\u8a66<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\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\/squat-move-pattern-1.jpg\" alt=\"\u6df1\u8e72-\u8e72\u591a\u4f4e1\" class=\"wp-image-2020\" width=\"271\" height=\"270\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/squat-move-pattern-1.jpg 402w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/squat-move-pattern-1-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/squat-move-pattern-1-150x150.jpg 150w\" sizes=\"(max-width: 271px) 100vw, 271px\" \/><\/figure>\n\n\n\n<p>\u6b64\u5716\u70ba\u5b8c\u6574\u6df1\u8e72\u904e\u7a0b (\u5168\u8e72)<\/p>\n\n\n\n<ul><li><strong>\u57161<\/strong>\uff1a\u8e72\u5230\u6700\u5e95<\/li><li><strong>\u57162<\/strong>\uff1a\u8d77\u4f86\u5230\u4e00\u534a<\/li><li><strong>\u57163<\/strong>\uff1a\u5b8c\u6210\u52d5\u4f5c<\/li><\/ul>\n\n\n\n<p>\u800c\u5176\u4e2d\uff1a<\/p>\n\n\n\n<ul><li><strong>\u57161\uff5e\u57162<\/strong>\u9019\u500b\u904e\u7a0b\uff0c\u4e3b\u8981\u6703\u7528\u5230\u4f60\u7684\u300c\u817f\u5f8c\u300d\u3001\u300c\u9ad6\u300d<\/li><li><strong>\u57162\uff5e\u57163<\/strong>\u9019\u500b\u904e\u7a0b\uff0c\u4e3b\u8981\u6703\u7528\u5230\u4f60\u7684\u300c\u817f\u524d\u300d<\/li><\/ul>\n\n\n\n<p>\u5728\u6574\u500b\u6df1\u8e72\u7684\u904e\u7a0b\u4e2d\uff0c\u6bcf\u500b\u9ad8\u5ea6\u6240\u7528\u5230\u817f\u90e8\u808c\u7fa4\u90fd\u4e0d\u540c<\/p>\n\n\n\n<p>\u5982\u679c\u8aaa\u4f60\u7684\u6d3b\u52d5\u5ea6\u6bd4\u8f03\u4e0d\u597d\uff0c\u8e72\u300c<strong>\u534a\u8e72<\/strong>\u300d\u7684\u5f62\u5f0f\u4e5f\u662f\u4e00\u7a2e\u9078\u64c7<\/p>\n\n\n\n<p>\u4e26\u6c92\u6709\u5168\u8e72\u6bd4\u8f03\u6b63\u78ba\uff0c\u534a\u8e72\u662f\u932f\u8aa4\u4e4b\u5206\u54e6\uff01<\/p>\n\n\n\n<p>\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_%E6%B7%B1%E8%B9%B2%E7%9A%84%E5%85%A9%E7%A8%AE%E9%A1%9E%E5%9E%8B%EF%BC%9A%E4%BD%8E%E8%83%8C%E6%A7%93%EF%BC%86%E9%AB%98%E8%83%8C%E6%A7%93\"><\/span><strong>3. \u6df1\u8e72\u7684\u5169\u7a2e\u985e\u578b\uff1a\u4f4e\u80cc\u69d3\uff06\u9ad8\u80cc\u69d3<\/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\/2021\/01\/\u9ad8\u4f4e\u80cc.jpg\" alt=\"\u6df1\u8e72-\u9ad8\u4f4e\u80cc\" class=\"wp-image-2042\" width=\"323\" height=\"118\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u90a3\u9ebc\uff0c\u6211\u5011\u7d93\u5e38\u5728\u5065\u8eab\u623f\u88e1\u898b\u5230\u7684\u6df1\u8e72\uff0c\u53c8\u6709\u5206\u54ea\u4e9b\u7a2e\u985e\u5462\uff1f<\/p>\n\n\n\n<p>\u9019\u88e1\u5148\u6487\u9664\u5f92\u624b\u6df1\u8e72\u7684\u90e8\u5206\uff0c\u80cc\u69d3\u6df1\u8e72\u53ef\u4ee5\u5206\u62102\u7a2e\uff1a<\/p>\n\n\n\n<ul><li><strong>\u4f4e\u80cc\u69d3<\/strong>\uff1a\u80cc\u69d3\u7684\u4f4d\u7f6e\u8f03\u300c<strong>\u4f4e<\/strong>\u300d<\/li><li><strong>\u9ad8\u80cc\u69d3<\/strong>\uff1a\u80cc\u69d3\u7684\u4f4d\u7f6e\u8f03\u300c<strong>\u9ad8<\/strong>\u300d<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u9ad8\u80cc\u69d3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4f4e\u80cc\u69d3<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u9069\u5408\u7684\u4eba<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u521d\u5b78\u8005\u3001\u6d3b\u52d5\u5ea6<span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8f03\u5dee<\/span>\u7684\u4eba<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u60f3\u8e72\u66f4\u91cd\u7684\u4eba\u3001\u6d3b\u52d5\u5ea6<span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8f03\u597d<\/span>\u8005<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4f4e<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u9ad8<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u53ef\u8e72\u91cd\u91cf<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u8f03\u8f15<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u8f03\u9ad8<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u8f15\u9b06\u5ea6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u8f03\u4f4e<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u8f03\u9ad8<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u810a\u690e\u8ca0\u8377<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u8f03\u5927<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u8f03\u5c0f<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u80cc\u69d3\u4f4d\u7f6e<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4e0a\u659c\u65b9<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u80a9\u80db\u9aa8<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u8aaa\u660e\u4e00\u4e0b\u4e0a\u8ff0\u5e7e\u500b\u6bd4\u8f03\u9ede\uff1a<\/p>\n\n\n\n<ul><li><strong>\u6d3b\u52d5\u5ea6\u7684\u597d\u58de<\/strong>\uff0c\u662f\u500b\u4eba\u56e0\u7d20\uff0c\u548c\u904b\u52d5\u80fd\u529b\u7121\u95dc<\/li><li><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff0c\u662f\u6839\u64da\u666e\u904d\u503c\u4f86\u8aaa<\/li><li><strong>\u53ef\u8e72\u91cd\u91cf<\/strong>\uff0c\u662f\u5169\u500b\u8e72\u6cd5\u6bd4\u8f03\u8d77\u4f86\uff0c\u4f4e\u80cc\u53ef\u4ee5\u518d\u591a\u500b20\uff5e30\u516c\u65a4<\/li><li><strong>\u8f15\u9b06\u5ea6<\/strong>\uff0c\u662f\u6307\u5b8c\u6210\u4e00\u4e0b\u6df1\u8e72\u7684\u8f15\u9b06\u7a0b\u5ea6<\/li><li><strong>\u810a\u690e\u8ca0\u8377<\/strong>\uff0c\u56e0\u70ba\u9ad8\u80cc\u69d3\u9700\u8981\u7ad9\u7684\u6bd4\u8f03\u76f4\uff0c\u6240\u4ee5\u810a\u690e\u627f\u53d7\u58d3\u529b\u6bd4\u8f03\u5927<\/li><li><strong>\u80cc\u69d3\u4f4d\u7f6e<\/strong>\uff0c\u5982\u679c\u8981\u7df4\u7fd2\u4f4e\u80cc\u69d3\uff0c\u5efa\u8b70\u5f9e\u7a7a\u69d3\uff0c\u6216\u662f\u627e\u5c08\u696d\u6559\u7df4<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f4e\u80cc\u69d3\u6df1\u8e72\u7684\u4f4d\u7f6e<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6bd4\u8f03\u63a5\u8fd1\u6838\u5fc3<\/span><\/strong>\uff0c\u6240\u4ee5\u810a\u690e\u627f\u53d7\u7684\u58d3\u529b\u6bd4\u8f03\u5c0f<\/p>\n\n\n\n<p>\u4f46<strong>\u4f4e\u80cc\u69d3\u4e5f\u4e0d\u662f\u6bcf\u500b\u4eba\u90fd\u9069\u5408\u7684<\/strong>\uff0c\u6709\u4e9b\u4eba\u56e0\u70ba\u80cc\u808c\u7df4\u5f97\u5f88\u5bec\uff0c\u6c92\u8fa6\u6cd5\u628a\u80a9\u80db\u9aa8\u6536\u7dca<\/p>\n\n\n\n<p>\u9019\u500b\u6642\u5019\u5982\u679c\u53c8\u9078\u64c7\u4f4e\u80cc\u69d3\u6df1\u8e72\u7684\u65b9\u5f0f\uff0c\u5f88\u6709\u53ef\u80fd\u6703\u9020\u6210\u53cd\u6548\u679c\uff0c\u5371\u96aa\u6027\u6703\u5927\u5927\u63d0\u5347\uff01<\/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\/04\/1535032957864o83n6nqs11-1.jpg\" alt=\"\" class=\"wp-image-526\" width=\"68\" height=\"57\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/04\/1535032957864o83n6nqs11-1.jpg 640w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/04\/1535032957864o83n6nqs11-1-300x252.jpg 300w\" sizes=\"(max-width: 68px) 100vw, 68px\" \/><\/figure><\/div>\n\n\n\n<p>\u56e0\u70ba\u4f4e\u80cc\u69d3\u6df1\u8e72\u5c6c\u65bc\u300c<strong>\u6280\u5de7\u578b<\/strong>\u300d\u6df1\u8e72\uff0c\u5927\u90e8\u5206\u88ab\u7528\u5728\u5065\u529b\u6bd4\u8cfd\u4e0a\uff0c\u56e0\u6b64\u5f8c\u9762\u7684\u6559\u5b78\u53ea\u6703\u63d0\u53ca\u300c<strong>\u9ad8\u80cc\u69d3\u6df1\u8e72<\/strong>\u300d\uff0c\u9084\u8acb\u591a\u591a\u5305\u6db5<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%B7%B1%E8%B9%B2%E5%89%8D%E5%BF%85%E7%9F%A5%E4%B8%89%E5%A4%A7%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5\"><\/span><strong>4. \u6df1\u8e72\u524d\u5fc5\u77e5\u4e09\u5927\u57fa\u672c\u89c0\u5ff5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u958b\u59cb\u6b63\u5f0f\u6559\u4f60\u600e\u9ebc\u6df1\u8e72\u4e4b\u524d\uff0c\u6709\u4e9b\u57fa\u672c\u89c0\u5ff5\u8981\u5148\u7d66\u4f60<\/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\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"126\" height=\"126\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-150x150.png 150w\" sizes=\"(max-width: 126px) 100vw, 126px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%B7%B1%E8%B9%B2%E8%A7%80%E5%BF%B5%EF%BC%831_%E6%B7%B1%E8%B9%B2%E6%98%AF%E3%80%8C%E5%85%A8%E8%BA%AB%E6%80%A7%E3%80%8D%E9%81%8B%E5%8B%95\"><\/span><strong>\u6df1\u8e72\u89c0\u5ff5\uff031<\/strong> <strong>\u6df1\u8e72\u662f\u300c\u5168\u8eab\u6027\u300d\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f88\u591a\u4eba\u5c0d\u65bc\u6df1\u8e72\u7684\u7b2c\u4e00\u5370\u8c61\u5c31\u662f\uff1a\u6df1\u8e72\u5c31\u662f\u7df4\u817f\u800c\u5df2\u554a\uff01<\/p>\n\n\n\n<p>\u4f46\u5176\u5be6\u771f\u6b63\u7684\u6df1\u8e72\u662f\u9700\u8981<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5168\u8eab\u767c\u529b<\/span><\/strong>\u7684\uff0c\u5305\u62ec\u4e0a\u534a\u8eab\u7684\u7a69\u5b9a\uff0c\u4e0b\u534a\u8eab\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u4e26\u4e0d\u662f\u817f\u5f88\u6709\u529b\uff0c\u5c31\u53ef\u4ee5\u505a\u5f88\u5927\u91cd\u91cf\u7684\u6df1\u8e72<\/p>\n\n\n\n<p>\u9019\u5c31\u662f\u70ba\u4ec0\u9ebc\u770b\u5230\u6709\u4e9b\u4eba\uff0c\u660e\u660e\u5f88\u7626\u5c0f\uff0c\u4f46\u537b\u53ef\u4ee5\u6df1\u8e72\u8e72\u5f88\u91cd\u7684\u539f\u56e0<\/p>\n\n\n\n<p>\u56e0\u70ba\u6df1\u8e72\u4e0a\u534a\u8eab\u7684\u7a69\u5b9a\u808c\u7fa4\u53ef\u4ee5\u8aaa\u662f\u5168\u90e8\uff0c\u56e0\u6b64\u6211\u4f86\u8aaa\u8aaa\u4e0b\u534a\u8eab\u4e3b\u8981\u7528\u5230\u54ea\u4e9b\u808c\u7fa4\uff1a<\/p>\n\n\n\n<ul><li><strong>\u80a1\u56db\u982d (\u5927\u817f\u524d\u5074)<\/strong><\/li><li><strong>\u80a1\u4e8c\u982d (\u5927\u817f\u5f8c\u5074)<\/strong><\/li><li><strong>\u5167\u6536\u808c (\u5169\u817f\u5167\u5074)<\/strong><\/li><li><strong>\u81c0\u5927\u808c\u3001\u81c0\u4e2d\u808c\u3001\u81c0\u5c0f\u808c (\u5c41\u80a1)<\/strong><\/li><\/ul>\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=\"%E6%B7%B1%E8%B9%B2%E8%A7%80%E5%BF%B5%EF%BC%832_%E4%B8%89%E9%AB%96%E9%80%A3%E5%8B%95\"><\/span><strong>\u6df1\u8e72\u89c0\u5ff5\uff032 \u4e09\u9ad6\u9023\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6240\u8b02\u7684\u4e09\u9ad6\u5c31\u662f\u4f60\u7684\uff1a\u9ad6\u95dc\u7bc0\u3001\u819d\u95dc\u7bc0\u3001\u8e1d\u95dc\u7bc0<\/p>\n\n\n\n<p>\u8b1b\u767d\u8a71\u4e00\u9ede\uff0c\u5c31\u662f\u4f60\u7684\u5c41\u80a1\u3001\u819d\u84cb\u3001\u8173\u8e1d<\/p>\n\n\n\n<p>\u5982\u679c\u6df1\u8e72\u6c92\u6709\u9019\u4e09\u8005\u4e00\u8d77\u9023\u52d5\u7684\u8a71\uff0c\u5f88\u5bb9\u6613\u9020\u6210\u5176\u4ed6\u90e8\u4f4d\u7684\u4ee3\u511f\uff1a<\/p>\n\n\n\n<ul><li><strong>\u8170\u690e\u53d7\u50b7<\/strong><\/li><li><strong>\u819d\u84cb\u53d7\u50b7<\/strong><\/li><\/ul>\n\n\n\n<p>\u800c\u4f60\u60f3\u8981\u6df1\u8e72\u9019\u4e09\u8005\u4e00\u8d77\u9023\u52d5\u7684\u8a71\uff0c\u5c31\u5fc5\u9808\u8981\u6709\u826f\u597d\u7684\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6d3b\u52d5\u5ea6<\/span><\/strong>\u300d\u3001\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u7a69\u5b9a\u5ea6<\/span><\/strong>\u300d<\/p>\n\n\n\n<p><strong>\u7a69\u5b9a\u5ea6\u53ef\u4ee5\u7df4\u51fa\u4f86\uff0c\u4f46\u6d3b\u52d5\u5ea6\u4e0d\u662f\u6bcf\u500b\u4eba\u90fd\u4e00\u6a23\uff01<\/strong><\/p>\n\n\n\n<p>\u5f8c\u9762\u6703\u518d\u6559\u4f60\u5982\u4f55\u63d0\u5347\u6df1\u8e72\u7684\u6d3b\u52d5\u5ea6<\/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=\"%E6%B7%B1%E8%B9%B2%E8%A7%80%E5%BF%B5%EF%BC%833_%E5%84%AA%E5%85%88%E5%95%9F%E5%8B%95%E9%AB%96%E9%97%9C%E7%AF%80\"><\/span><strong>\u6df1\u8e72\u89c0\u5ff5\uff033 \u512a\u5148\u555f\u52d5\u9ad6\u95dc\u7bc0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u7684\u9ad6\u6c92\u6709\u5728\u51fa\u529b\uff01\u4f60\u90fd\u9760\u819d\u84cb\u5728\u6490\uff01\u5c41\u80a1\u5f80\u5f8c\u4e00\u9ede\uff01<\/p>\n\n\n\n<p>\u76f8\u4fe1\u9019\u5e7e\u53e5\u8a71\uff0c\u4f60\u4e00\u5b9a\u5f88\u5728\u5e38\u6df1\u8e72\u6642\u807d\u5230<\/p>\n\n\n\n<p>\u4f46\u6574\u5929\u544a\u8a34\u4f60\u300c\u9ad6\u8981\u767c\u529b\u300d\uff0c\u5230\u5e95\u8981\u600e\u9ebc\u767c\u529b\uff1f<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f60\u5169\u500b\u7c21\u55ae\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li><strong>\u51fa\u69d3\u6642\uff0c\u5c41\u80a1\u5148\u5f80\u5f8c\uff0c\u4e0d\u8981\u7ad9\u592a\u76f4<\/strong><\/li><li><strong>\u60f3\u50cf\u81ea\u5df1\u5728\u505a\u99ac\u6876\uff0c\u61c9\u8a72\u8981\u662f\u5c41\u80a1\u5148\u5f80\u4e0b<\/strong><\/li><\/ol>\n\n\n\n<p>\u300c<strong>\u7ad9\u592a\u76f4<\/strong>\u300d\u662f\u5f88\u591a\u65b0\u624b\u5e38\u72af\u7684\u6df1\u8e72\u932f\u8aa4\uff0c\u5c0e\u81f4\u6df1\u8e72\u90fd\u9760\u819d\u84cb\u5728\u652f\u6490\u91cd\u91cf<\/p>\n\n\n\n<p>\u4e0b\u6b21\u8a66\u8a66\u300c<strong>\u5148\u628a\u5c41\u80a1\u5f80\u5f8c\u63a8\u4e00\u9ede<\/strong>\u300d<\/p>\n\n\n\n<p>\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_%E5%BE%92%E6%89%8B%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F_%E6%96%B0%E6%89%8B%E5%85%A5%E9%96%80%E3%80%81%E5%B1%85%E5%AE%B6%E9%81%8B%E5%8B%95\"><\/span><strong>5. \u5f92\u624b\u6df1\u8e72\u6b65\u9a5f (\u65b0\u624b\u5165\u9580\u3001\u5c45\u5bb6\u904b\u52d5)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6709\u4e86\u4ee5\u4e0a\u76843\u500b\u57fa\u672c\u6df1\u8e72\u89c0\u5ff5\u5f8c\uff0c\u65b0\u624b\u5011\u9996\u5148\u53ef\u4ee5\u5f9e\u300c<strong>\u5f92\u624b\u6df1\u8e72<\/strong>\u300d\u958b\u59cb<\/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=\"113\" height=\"113\" 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: 113px) 100vw, 113px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BE%92%E6%89%8B%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%831_%E5%8F%96%E9%9B%99%E8%85%B3%E7%AB%99%E8%B7%9D\"><\/span><strong>\u5f92\u624b\u6df1\u8e72\u6b65\u9a5f\uff031<\/strong> <strong>\u53d6\u96d9\u8173\u7ad9\u8ddd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u5f92\u624b\u6df1\u8e72\u552f\u4e00\u7684\u8ca0\u91cd\u5c31\u662f\u300c\u4f60\u7684\u9ad4\u91cd\u300d<\/p>\n\n\n\n<p>\u5728\u5b89\u5168\u6027\u3001\u64cd\u4f5c\u6027\u4e0a\uff0c\u90fd\u6bd4\u8ca0\u91cd\u6df1\u8e72\u597d\u5f88\u591a<\/p>\n\n\n\n<p>\u6240\u4ee5\u5728\u9019\u88e1\u7d66\u4f60\u4e09\u7a2e\u7ad9\u8ddd\uff1a<\/p>\n\n\n\n<ul><li>\u8207\u80a9\u8180\u540c\u5bec\u3001\u6216\u7565\u5bec (\u4e5f\u53ef\u80fd\u66f4\u5bec\uff0c\u4ee5\u8212\u670d\u70ba\u4e3b)\uff1a\u9019\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e00\u822c\u6a19\u6e96<\/span><\/strong>\u7684\u5f92\u624b\u6df1\u8e72\u7ad9\u8ddd\uff0c\u53ef\u4ee5\u7df4\u5230\u300c<strong>\u6574\u500b\u817f\u90e8<\/strong>\u300d<\/li><li>\u7ad9\u7684\u7a84\u4e00\u9ede\uff1a\u6703\u7df4\u5230\u66f4\u591a\u7684\u300c<strong>\u817f\u524d\u5074<\/strong>\u300d<\/li><li>\u7ad9\u7684\u5bec\u4e00\u9ede\uff1a\u6703\u7df4\u5230\u66f4\u591a\u7684\u300c<strong>\u5c41\u80a1<\/strong>\u300d<\/li><\/ul>\n\n\n\n<p>\u9019\u662f\u56e0\u70ba\u5f92\u624b\u6df1\u8e72\u5371\u96aa\u6027\u5f88\u4f4e\uff0c\u6240\u4ee5\u624d\u63a8\u85a6\u7d66\u4f603\u7a2e\u7ad9\u8ddd<\/p>\n\n\n\n<p>\u53ef\u4ee5\u6839\u64da\u81ea\u5df1\u7684\u9700\u6c42\uff0c\u6539\u8b8a\u6df1\u8e72\u7ad9\u8ddd<\/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=\"%E5%BE%92%E6%89%8B%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%832_%E8%AA%BF%E6%95%B4%E8%BA%AB%E9%AB%94%E5%A7%BF%E5%8B%A2\"><\/span><strong>\u5f92\u624b\u6df1\u8e72\u6b65\u9a5f\uff032 \u8abf\u6574\u8eab\u9ad4\u59ff\u52e2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6df1\u8e72\u8abf\u6574\u59ff\u52e2\u7684\u90e8\u5206\uff0c\u6211\u6703\u62c6\u6210\uff1a\u8173\u3001\u8eab\u9ad4<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u8173\u7684\u8abf\u6574<\/strong><\/h4>\n\n\n\n<p>\u95dc\u65bc\u6df1\u8e72\u6642\u7684\u7ad9\u59ff\uff0c\u6700\u91cd\u8981\u7684\u5c31\u662f\u300c<strong>\u8173\u5c16\u65b9\u5411<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u7684\u819d\u84cb\u3001\u9ad6(\u5c41\u80a1)\u3001\u904b\u52d5\u65b9\u5411\uff0c\u90fd\u6703\u8ddf\u96a8\u8457\u8173\u5c16\u7684\u65b9\u5411<\/p>\n\n\n\n<p>\u8abf\u6574\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u9806\u8457\u81ea\u5df1<strong>\u6700\u8212\u670d\u7684\u7ad9\u59ff<\/strong>\uff0c\u8173\u5c16\u81ea\u7136\u5411\u5916<\/li><li>\u5927\u7d04\u5916\u958b10\uff5e30\u00b0\u70ba\u6700\u5e38\u898b<\/li><\/ul>\n\n\n\n<p>\u5207\u8a18\uff01\u5343\u842c\u4e0d\u8981\u5805\u6301\u628a\u8173\u5c16\u5b8c\u5168\u671d\u524d\uff0c\u9019\u4e0d\u662f\u6b63\u78ba\u7684\u6df1\u8e72\u59ff\u52e2<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u8eab\u9ad4\u7684\u8abf\u6574<\/strong><\/h4>\n\n\n\n<p>\u6240\u8b02\u8eab\u9ad4\u7684\u90e8\u5206\uff0c\u5c31\u662f\u6307\u4f60\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6838\u5fc3<\/span><\/strong> (\u6574\u500b\u8179\u90e8\u3001\u8170\u690e)\u3001\u5c41\u80a1\u3001\u4e0a\u534a\u8eab<\/p>\n\n\n\n<p>\u8eab\u9ad4\u8abf\u6574\u8981\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u958b\u59cb\u524d\uff0c\u5148\u7a0d\u5fae\u5c07\u5c41\u80a1\u5f80\u5f8c\u7ff9\uff0c\u6709\u52a9\u65bc\u8b93\u9ad6\u5148\u555f\u52d5<\/li><li>\u80cc\u90e8\u5f80\u5f8c\u6536\u7dca<\/li><li>\u6838\u5fc3\u90e8\u5206\u7dad\u6301\u7a69\u5b9a\u5373\u53ef\uff0c\u4e0d\u9700\u8981\u904e\u5ea6\u51fa\u529b<\/li><li>\u5efa\u8b70\u624b\u90e8\u53ef\u4ee5\u5728\u80f8\u524d\u4ea4\u53c9\uff0c\u770b\u8457\u6b63\u524d\u65b9\u5373\u53ef<\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u7df4\u7fd2\u90fd\u6709\u52a9\u65bc\u65e5\u5f8c\uff0c\u4f60\u60f3\u8981\u958b\u59cb\u7df4\u7fd2\u80cc\u69d3\u6df1\u8e72\u6642\uff0c\u52d5\u4f5c\u7684\u4e0a\u624b\u901f\u5ea6<\/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=\"%E5%BE%92%E6%89%8B%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%833_%E5%91%BC%E5%90%B8%E7%9A%84%E7%AF%80%E5%A5%8F\"><\/span><strong>\u5f92\u624b\u6df1\u8e72\u6b65\u9a5f\uff033 \u547c\u5438\u7684\u7bc0\u594f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6df1\u8e72\u52d5\u4f5c\u505a\u78ba\u5be6\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u4f60\u5728\u6df1\u8e72\u6642\u7684\u300c<strong>\u547c\u5438\u7bc0\u594f<\/strong>\u300d<\/p>\n\n\n\n<p>\u5343\u842c\u5225\u5c0f\u770b\u9019\u500b\u74b0\u7bc0\uff01\u597d\u7684\u547c\u5438\u7bc0\u594f\u80fd\u5e6b\u52a9\u4f60\u6df1\u8e72\u66f4\u9806\u66a2\uff0c\u4e0d\u597d\u7684\u547c\u5438\u7bc0\u594f\u53ef\u80fd\u6703\u5c0e\u81f4\u4f60\u982d\u6688<\/p>\n\n\n\n<p>\u800c\u9019\u4e9b\u90fd\u662f\u9700\u8981\u7df4\u7fd2\u7684\uff0c\u5728\u9019\u88e1\u7d66\u4f60\u5169\u500b\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u4e0b\u53bb\u4e4b\u524d\u5148\u5438\u98fd\u6c23\uff0c\u5168\u7a0b\u9589\u6c23\u5b8c\u6210<\/li><li>\u4e0b\u53bb\u4e4b\u524d\u5148\u5438\u98fd\u6c23\uff0c\u4e0b\u53bb\u7684\u6642\u5019\u7a0d\u5fae\u5410\u6c23<\/li><\/ul>\n\n\n\n<p>\u6703\u6709\u9019\u5169\u7a2e\u547c\u5438\u7bc0\u594f\uff0c\u662f\u56e0\u70ba\u6709\u4e9b\u4eba\u53ef\u80fd\u6df1\u8e72\u5168\u7a0b\u9589\u6c23\u6703\u611f\u5230\u982d\u6688\uff0c\u5410\u6389\u4e00\u4e9b\u6c23\u6709\u52a9\u65bc\u6e1b\u5c11\u982d\u90e8\u7684\u58d3\u529b<\/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=\"%E5%BE%92%E6%89%8B%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%834_%E5%AE%89%E6%8E%92%E4%B8%80%E4%BB%BD%E8%AA%B2%E8%A1%A8\"><\/span><strong>\u5f92\u624b\u6df1\u8e72\u6b65\u9a5f\uff034 \u5b89\u6392\u4e00\u4efd\u8ab2\u8868<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u9019\u88e1\u518d\u5e6b\u4f60\u8907\u7fd2\u4e00\u6b21\uff1a<\/p>\n\n\n\n<ul><li>\u7ad9\u8ddd\u548c\u80a9\u540c\u5bec\u3001\u7565\u5bec\uff1a\u6574\u500b\u817f\u90e8<\/li><li>\u7ad9\u8ddd\u66f4\u5bec\uff1a\u5c41\u80a1<\/li><li>\u7ad9\u8ddd\u66f4\u7a84\uff1a\u817f\u524d\u5074<\/li><\/ul>\n\n\n\n<p>\u6211\u81ea\u5df1\u7684\u7fd2\u6163\u662f\u6bcf\u6b21\u6df1\u8e72\u5b8c\uff0c\u90fd\u6703\u8a18\u9304\u81ea\u5df1\u4e0a\u6b21\u505a\u7684\u6b21\u6578\uff0c\u800c\u4e0b\u6b21\u518d\u505a\u6703\u505a\u66f4\u591a\u4e0b\u6df1\u8e72<\/p>\n\n\n\n<p>\u9664\u4e86\u4e0a\u9762\u4e09\u7a2e\u7ad9\u8ddd\u53ef\u4ee5\u91dd\u5c0d<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u817f\u90e8\u4e0d\u540c\u808c\u7fa4<\/span><\/strong>\u4ee5\u5916\uff0c\u518d\u63d0\u4f9b\u7d66\u4f60\u589e\u52a0\u6df1\u8e72\u8a13\u7df4\u91cf\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u4e0a\u6b21\u591a\u505a4\u7d44\uff0c\u9019\u6b21\u505a5\u7d44<\/li><li>\u4e0a\u6b21\u4e00\u7d44\u662f12\u4e0b\uff0c\u9019\u6b21\u4e00\u7d4415\u4e0b<\/li><li>\u4e0a\u6b21\u4e00\u7d44\u4f11\u606f1\u5206\u9418\uff0c\u9019\u6b21\u4e00\u7d44\u4f11\u606f30\u79d2<\/li><li>\u4e0a\u6b21\u6bcf\u4e00\u4e0b\u90fd\u8e72\u5f88\u5feb\uff0c\u9019\u6b21\u4e0b\u53bb3\u79d2\u3001\u4e0a\u4f862\u79d2<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a4\u7a2e\u65b9\u6cd5\u8b93\u4f60\u81ea\u7531\u642d\u914d\uff0c\u8b93\u770b\u4f3c\u7c21\u55ae\u7684\u6df1\u8e72\uff0c\u4e5f\u53ef\u4ee5\u6709\u5f88\u591a\u6311\u6230\u6027\uff01<\/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=\"eDaJmtl2Zz\"><a href=\"https:\/\/physicfit.com\/home-workout\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/home-workout\/embed\/#?secret=eDaJmtl2Zz\" data-secret=\"eDaJmtl2Zz\" 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<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F_%E6%B7%B1%E8%B9%B2%E6%9E%B6%E8%83%8C%E6%A7%93%E8%A8%93%E7%B7%B4\"><\/span><strong>6. \u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f (\u6df1\u8e72\u67b6\u80cc\u69d3\u8a13\u7df4)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u56e0\u70ba\u6211\u672c\u8eab\u662f\u5728\u7df4\u9ad8\u80cc\u69d3\u7684\u6df1\u8e72\uff0c\u6240\u4ee5\u6211\u6703\u5728\u9019\u88e1\u52a0\u5165\u4e00\u4e9b\u81ea\u5df1\u7684\u770b\u6cd5<\/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=\"107\" height=\"107\" 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: 107px) 100vw, 107px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%831_%E8%AA%BF%E6%95%B4%E6%A7%93%E7%9A%84%E9%AB%98%E5%BA%A6\"><\/span><strong>\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff031 \u8abf\u6574\u69d3\u7684\u9ad8\u5ea6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8abf\u6574\u5230\u9069\u5408\u81ea\u5df1\u7684\u6df1\u8e72\u9ad8\u5ea6\u975e\u5e38\u91cd\u8981<\/p>\n\n\n\n<p>\u800c\u4e00\u822c\u69d3\u9ad8\u90fd\u6703\u5728\u4f60\u7684\u300c<strong>\u4e0a\u80f8<\/strong>\u300d\u9019\u500b\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u5982\u679c\u6c92\u6709\u8abf\u6574\u597d\u69d3\u9ad8\uff0c\u53ef\u80fd\u6703\u767c\u751f\u4ee5\u4e0b\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u7684\u4f4d\u7f6e\u592a\u9ad8\uff1a\u5c0e\u81f4\u51fa\u69d3\u3001\u653e\u69d3\u90fd\u9700\u8981\u8e2e\u8173\uff0c\u5c0e\u81f4\u91cd\u5fc3\u4e0d\u7a69<\/li><li>\u69d3\u7684\u4f4d\u7f6e\u592a\u4f4e\uff1a\u5c0e\u81f4\u51fa\u69d3\u3001\u653e\u69d3\u90fd\u9700\u8981\u5f4e\u8170\uff0c\u53ef\u80fd\u9020\u6210\u8a31\u591a\u4e0d\u5b89\u5b9a\u56e0\u7d20<\/li><\/ul>\n\n\n\n<p>\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u554f\uff1a\u5982\u679c\u525b\u597d\u6c92\u6709\u9069\u5408\u6211\u7684\u6df1\u8e72\u69d3\u9ad8\u5462\uff1f<\/p>\n\n\n\n<p>\u9019\u500b\u554f\u984c\u5176\u5be6\u4e5f\u5f88\u597d\u89e3\u6c7a\uff0c\u63d0\u4f9b\u4f602\u7a2e\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u9ad8\u592a\u300c\u4f4e\u300d\uff1a\u812b\u978b\u5b50<\/li><li>\u69d3\u9ad8\u592a\u300c\u9ad8\u300d\uff1a\u7a7f\u8209\u91cd\u978b\u3001\u6216\u662f\u5e95\u4e0b\u52a0\u653e\u4e00\u584a\u8b77\u588a<\/li><\/ul>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u76f4\u63a5\u8abf\u6574\u69d3\u9ad8\u5373\u53ef\uff0c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6df1\u8e72\u5be7\u9858\u7a0d\u5fae\u4f4e\u4e00\u9ede<\/span><\/strong>\uff0c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e5f\u4e0d\u8981\u8abf\u592a\u9ad8<\/span><\/strong>\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=\"%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%832_%E5%8F%96%E9%9B%99%E6%89%8B%E6%8F%A1%E8%B7%9D\"><\/span><strong>\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff032 \u53d6\u96d9\u624b\u63e1\u8ddd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u69d3\u9ad8\u8abf\u6574\u597d\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u770b\u4f60\u7684\u69d3\u8981\u63e1\u591a\u5bec\u4e86<\/p>\n\n\n\n<p>\u9996\u5148\u7576\u7136\u662f\u8981\u300c\u5c07\u4f60\u7684\u8eab\u9ad4\u5c0d\u9f4a<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u69d3\u7684\u6b63\u4e2d\u592e<\/span><\/strong>\u300d\uff0c\u9019\u662f\u4e00\u5b9a\u4e0d\u80fd\u5ffd\u7565\u7684<\/p>\n\n\n\n<p>\u800c\u69d3\u4e0a\u901a\u5e38\u90fd\u6703\u6709\u523b\u7dda\uff0c\u6240\u4ee5\u4e0d\u7528\u7dca\u5f35\uff0c\u4f60\u4e00\u5b9a\u80fd\u597d\u597d\u5c0d\u9f4a<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f60\u5169\u7a2e\u53d6\u6df1\u8e72\u63e1\u8ddd\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u5148\u63e1\u6700\u5bec\uff0c\u518d\u5f80\u5167\u8abf\u6574<\/li><li>\u5148\u63e1\u6700\u7a84\uff0c\u518d\u5411\u5916\u8abf\u6574<\/li><\/ul>\n\n\n\n<p>\u800c\u6211\u500b\u4eba\u662f\u6bd4\u8f03\u504f\u597d\u300c<strong>\u5148\u63e1\u6700\u7a84\uff0c\u518d\u5411\u5916\u8abf\u6574<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u63e1\u7684\u8d8a\u7a84\uff0c\u80a9\u80db\u9aa8\u5c31\u6703\u6536\u7684\u8d8a\u7dca\uff0c\u6df1\u8e72\u6642\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u7a69\u5b9a\u6027<\/span><\/strong>\u81ea\u7136\u4e5f\u6703\u63d0\u9ad8<\/p>\n\n\n\n<p>\u6700\u597d\u7684\u6df1\u8e72\u63e1\u8ddd\u662f\u300c\u5118\u53ef\u80fd\u63e1\u5230\u6700\u7a84<strong>\uff0c<\/strong>\u53c8\u4e0d\u6703\u611f\u5230\u4e0d\u8212\u670d\u300d<\/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\/\u69d3\u7dda.jpg\" alt=\"\u6df1\u8e72-\u63e1\u69d3\u4f4d\u7f6e\" class=\"wp-image-2083\" width=\"418\" height=\"110\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3\u7dda.jpg 430w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3\u7dda-300x79.jpg 300w\" sizes=\"(max-width: 418px) 100vw, 418px\" \/><\/figure><\/div>\n\n\n\n<p>\u9019\u662f\u6211\u7fd2\u6163\u7684\u63e1\u8ddd<strong>\uff0c<\/strong>\u63e1\u5230\u5169\u908a\u6700\u8fd1\u7684\u523b\u7dda<strong>\uff0c<\/strong>\u9019\u6a23\u80fd\u8b93\u6211\u7684\u80cc\u5728\u6df1\u8e72\u6642<strong>\uff0c<\/strong>\u4fdd\u6301\u7dca\u7e43\u72c0\u614b<\/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=\"%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%833_%E8%B5%B7%E6%A7%93\"><\/span><strong>\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff033 \u8d77\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6df1\u8e72\u524d\u7f6e\u4f5c\u696d\u7d50\u675f\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u8981\u6e96\u5099\u300c<strong>\u80cc\u69d3<\/strong>\u300d\u4e86<\/p>\n\n\n\n<p>\u5c07\u4f60\u7684\u80a9\u80db\u9aa8\u5f80\u5f8c\u6536\u7dca\uff0c\u300c\u4e0a\u659c\u65b9\u300d\u81ea\u7136\u5c31\u6703\u88ab\u64e0\u51fa\u4f86<\/p>\n\n\n\n<p>\u9019\u500b\u6642\u5019\uff0c\u4f60\u8981\u6309\u7167\u4ee5\u4e0b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u8eab\u9ad4\u5c0d\u9f4a\u69d3\u7684\u6b63\u4e2d\u592e<\/li><li>\u6574\u500b\u8eab\u9ad4\u7ad9\u5230\u69d3\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6b63\u4e0b\u65b9<\/span><\/strong><\/li><li>\u8eab\u9ad4\u5fae\u5f4e<\/li><li>\u4e0a\u659c\u65b9\u9802\u4f4f\u69d3<\/li><li>\u633a\u80f8<\/li><li>\u8d77\u69d3<\/li><\/ol>\n\n\n\n<p>\u6df1\u8e72\u80cc\u69d3\u652f\u6490\u9ede\u7531\uff1a\u300c\u4e0a\u659c\u65b9\u300d\u3001\u300c\u96d9\u624b\u624b\u8155\u300d\u5f62\u6210<\/p>\n\n\n\n<p>\u9019\u6574\u500b\u6df1\u8e72\u904e\u7a0b\u90fd\u9700\u8981\u4fdd\u6301\u5c08\u6ce8\uff0c\u624b\u8155\u53ca\u4e0a\u659c\u65b9\u90fd\u8981\u7262\u7262\u7684\u9760\u5728\u69d3\u4e0a\uff01<\/p>\n\n\n\n<p>\u800c\u9019\u88e1\u6700\u5f8c\u7684\u6df1\u8e72\u8d77\u69d3\u52d5\u4f5c\uff0c\u6709\u5169\u7a2e\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u8eab\u9ad4\u7ad9\u5230\u69d3\u7684\u6b63\u4e0b\u65b9\u5f8c\uff0c\u5229\u7528\u5c41\u80a1\u5f80\u524d\u9802\u7684\u65b9\u5f0f\uff0c\u8d77\u69d3<\/li><li>\u8eab\u9ad4\u7ad9\u5230\u69d3\u7684\u6b63\u4e0b\u65b9\u5f8c\uff0c\u76f4\u63a5\u5f80\u4e0a\u9802<\/li><\/ul>\n\n\n\n<p>\u9019\u5169\u7a2e\u65b9\u6cd5\u7d66\u4f60\u81ea\u7531\u9078\u64c7\uff0c\u4f46\u91cd\u9ede\u5c31\u662f\u300c<strong>\u4e0d\u8981\u8b93\u8170\u690e\u904e\u5ea6\u6253\u76f4<\/strong>\u300d<\/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=\"%E9%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%834_%E5%87%BA%E6%A7%93\"><\/span><strong>\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff034 \u51fa\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6df1\u8e72\u8d77\u69d3\u5b8c\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u8981\u51fa\u69d3<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5438\u98fd\u4e00\u53e3\u6c23\uff0c\u63a5\u8457\u9589\u6c23<\/li><li>\u8173\u90e8\uff1a\u5de6\u2192\u53f3\u2192\u5de6 (3\u6b65\u5b9a\u4f4d)<\/li><li>\u9ad6\u5148\u555f\u52d5\uff0c\u5373\u5c41\u80a1\u5148\u5f80\u5f8c\u5fae\u7ff9<\/li><\/ol>\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\/\u6df1\u8e72\u7ad9\u59ff.jpg\" alt=\"\u9ad8\u80cc\u69d3\u6df1\u8e72-\u51fa\u69d3\" class=\"wp-image-2051\" width=\"379\" height=\"210\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u6df1\u8e72\u7ad9\u59ff.jpg 465w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u6df1\u8e72\u7ad9\u59ff-300x166.jpg 300w\" sizes=\"(max-width: 379px) 100vw, 379px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u5de6\u5716\uff1a\u9ad6\u6c92\u6709\u5148\u555f\u52d5<\/li><li>\u53f3\u5716\uff1a\u9ad6\u5148\u555f\u52d5<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u5169\u8005\u7684\u5dee\u5225\u5c31\u6709\u53ef\u80fd\u9020\u6210 \u2193<\/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\/\u4e0b\u8e72\u7d50\u679c.jpg\" alt=\"\u9ad8\u80cc\u69d3\u6df1\u8e72-\u4e0b\u8e72\" class=\"wp-image-2052\" width=\"380\" height=\"249\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e0b\u8e72\u7d50\u679c.jpg 454w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e0b\u8e72\u7d50\u679c-300x196.jpg 300w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u5de6\u5716\uff1a\u56e0\u70ba\u6c92\u6709\u5148\u555f\u52d5\u9ad6\uff0c\u5c0e\u81f4\u4e0b\u8e72\u56f0\u96e3\u3001\u6216\u9760\u819d\u84cb\u5728\u6490<\/li><li>\u53f3\u5716\uff1a\u56e0\u70ba\u5148\u555f\u52d5\u9ad6\uff0c\u6240\u4ee5\u53ef\u4ee5\u9806\u5229\u4e0b\u8e72<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u60f3\u8981\u4e86\u89e3\u66f4\u591a\u7684\u52d5\u614b\u6559\u5b78\uff0c\u53ef\u4ee5\u53c3\u8003<strong><span style=\"text-decoration: underline;\"><span class=\"has-inline-color has-vivid-red-color\"> Ashlee xiu<\/span><\/span><\/strong> \u7684\u9019\u652f\u5f71\u7247\u54e6\uff01 (<strong><span class=\"has-inline-color has-vivid-red-color\">5:22\u958b\u59cb<\/span>)<\/strong><\/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=\"\u5982\u4f55\u6b63\u78ba\u6df1\u8e72\uff5c\u4e00\u6b21\u5230\u4f4d\uff5cfeat.\u6c5f\u51f1\u5091\u6559\u7df4\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/hlf7pmT-KMc?start=357&#038;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<\/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%AB%98%E8%83%8C%E6%A7%93%E6%B7%B1%E8%B9%B2%E6%AD%A5%E9%A9%9F%EF%BC%835_%E9%96%8B%E5%A7%8B%E6%B7%B1%E8%B9%B2\"><\/span><strong>\u9ad8\u80cc\u69d3\u6df1\u8e72\u6b65\u9a5f\uff035<\/strong> <strong>\u958b\u59cb\u6df1\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f86\u5230\u4e86\u6700\u5f8c\u4e00\u500b\u6b65\u9a5f &#8211; \u300c<strong>\u6df1\u8e72<\/strong>\u300d<\/p>\n\n\n\n<ol><li>\u633a\u80f8\uff0c\u6838\u5fc3\u6536\u7dca<\/li><li>\u9ad6\u5148\u555f\u52d5\uff0c\u5411\u5f8c\u8e72<\/li><li>\u4e0a\u53bb\u6642\uff0c\u5c07\u81ea\u5df1\u7684\u9ad6\u5411\u524d\u63a8\u51fa<\/li><\/ol>\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\/\u84cb\u4f0a-\u6df1\u8e72.jpg\" alt=\"\u9ad8\u80cc\u69d3\u6df1\u8e72\" class=\"wp-image-2054\" width=\"295\" height=\"219\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u84cb\u4f0a-\u6df1\u8e72.jpg 415w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u84cb\u4f0a-\u6df1\u8e72-300x223.jpg 300w\" sizes=\"(max-width: 295px) 100vw, 295px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5927\u7d04\u8e72\u81f3\u9ad6\u548c\u819d\u84cb\u5e73\u884c\uff0c\u5c31\u8981\u4f5c\u505c\u9813\u7684\u52d5\u4f5c\u4e86<\/p>\n\n\n\n<p>\u5426\u5247\u518d\u7e7c\u7e8c\u5f80\u4e0b\u6df1\u8e72\uff0c\u5f88\u6709\u53ef\u80fd\u9020\u6210\u300c<strong>\u5c41\u80a1\u7728\u773c<\/strong>\u300d\u7684\u73fe\u8c61\u767c\u751f<\/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=\"421\" height=\"339\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5c41\u80a1\u55b3\u773c.jpg\" alt=\"\u6df1\u8e72-\u5c41\u80a1\u7728\u773c\" class=\"wp-image-2055\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5c41\u80a1\u55b3\u773c.jpg 421w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5c41\u80a1\u55b3\u773c-300x242.jpg 300w\" sizes=\"(max-width: 421px) 100vw, 421px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5f88\u660e\u986f\u7684\u770b\u5230\uff0c\u53f3\u5716\u5c41\u80a1\u3001\u810a\u690e\u7684\u4f4d\u7f6e\u5df2\u7d93\u5b8c\u5168\u8dd1\u6389\u4e86<\/p>\n\n\n\n<p>\u5c0d\u65bc\u4e00\u822c\u7684\u5065\u8eab\u611b\u597d\u8005\u4f86\u8aaa\uff0c\u6df1\u8e72\u9577\u671f\u5411\u53f3\u5716\u4e00\u6a23\uff0c\u4e00\u5b9a\u6703\u5c0d\u4f60\u7684\u8170\u690e\u9020\u6210\u5f88\u5927\u7684\u50b7\u5bb3\uff01<\/p>\n\n\n\n<p>\u5716\u7247\u662f\u53d6\u81ea &#8211; \u53f0\u7063\u5065\u529b\u754c\u6b0a\u5a01 &#8211; <strong><span style=\"text-decoration: underline;\"><span class=\"has-inline-color has-vivid-red-color\">\u51f1\u5091KJ<\/span><\/span><\/strong> \u7684\u5f71\u7247\uff0c\u60f3\u5b78\u7fd2\u66f4\u591a\u5065\u529b\u77e5\u8b58\u7684\u670b\u53cb\uff0c\u53ef\u4ee5\u597d\u597d\u95dc\u6ce8\u4ed6<\/p>\n\n\n\n<p>\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=\"\u3010\u8e72\u5f97\u8d8a\u4f4e\u8d8a\u597d? \u81c0\u90e8\u7728\u773c(Butt Wink)\u3011\u8e72\u8209\u2502\u51f1\u5091KJ.Feat LEO\u79ae\u5168\u3010\u53f2\u58ef\u5065\u8eabSTRONG\u3011\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/neGqBrncorg?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<\/p>\n\n\n\n<p>\u6211\u5011\u6240\u8aaa\u7684\u300c<strong>\u5c41\u80a1\u7728\u773c<\/strong>\u300d\u662f\u8209\u91cd\u9078\u624b\u6df1\u8e72\u70ba\u4e86\u5c07\u91cd\u91cf\u5f48\u5c04\u4e0a\u53bb\u6642\u63a1\u7528\u7684<strong>\uff0c<\/strong>\u4e0d\u9069\u5408\u4e00\u822c\u4eba\u64cd\u4f5c<\/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\/\u5442\u5c0f\u8ecd.jpg\" alt=\"\u6df1\u8e72-\u5c41\u80a1\u7728\u773c1\" class=\"wp-image-2056\" width=\"354\" height=\"199\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5442\u5c0f\u8ecd.jpg 320w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5442\u5c0f\u8ecd-300x169.jpg 300w\" sizes=\"(max-width: 354px) 100vw, 354px\" \/><\/figure><\/div>\n\n\n\n<p>\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=\"7_%E6%B7%B1%E8%B9%B2%E8%AA%B2%E8%A1%A8%E5%A6%82%E4%BD%95%E5%AE%89%E6%8E%92%EF%BC%9F%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>7. \u6df1\u8e72\u8ab2\u8868\u5982\u4f55\u5b89\u6392\uff1f\u6df1\u8e72\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u88e1\u6211\u53ea\u6703\u63a8\u85a6\u4e00\u500b\uff0c\u6211\u6b63\u5728\u4f7f\u7528\u7684\u6df1\u8e72\u8a13\u7df4\u8ab2\u8868<\/p>\n\n\n\n<p>\u56e0\u70ba\u9019\u662f\u6211\u8a66\u904e\uff0c\u6df1\u8e72\u91cd\u91cf<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6210\u9577\u5e45\u5ea6\u6700\u5927<\/span><\/strong>\u7684\u8ab2\u8868\uff0c\u540c\u6642\u4e5f\u6bd4\u8f03\u4e0d\u6703\u6709\u9078\u64c7\u969c\u7919<\/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=\"112\" height=\"112\" 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: 112px) 100vw, 112px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bill_Star_5%C3%975\"><\/span><strong>Bill Star 5\u00d75<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6240\u8b02\u76845\u00d75\uff0c\u5c31\u662f\u6307\u8e725\u4e0b\u00d75\u7d44<\/p>\n\n\n\n<p>\u800c\u5e95\u4e0b\u6703\u63d0\u5230\u300c<strong>RM<\/strong>\u300d\u9019\u500b\u8a5e\uff0c\u662f\u6307\u5728\u67d0\u500b\u91cd\u91cf\u4e0b\uff0c\u80fd\u505a\u7684\u6b21\u6578\uff1a<\/p>\n\n\n\n<ul><li>1RM = 100\u516c\u65a4 = 100\u516c\u65a4\u80fd\u505a1\u4e0b<\/li><li>2RM = 80\u516c\u65a4 = 80\u516c\u65a4\u80fd\u505a2\u4e0b<\/li><li>3RM = 60\u516c\u65a4 = 60\u516c\u65a4\u80fd\u505a3\u4e0b<\/li><\/ul>\n\n\n\n<p>\u4ee5\u6b64\u985e\u63a8\uff0c\u63a5\u4e0b\u4f86\u6703\u4ee5\u689d\u5217\u7684\u65b9\u5f0f\u5448\u73fe\u7d66\u4f60\u770b<\/p>\n\n\n\n<p>\u9019\u500b\u8ab2\u8868\u7e3d\u5171\u670910\u9031\u7684\u6642\u9593\uff0c\u5047\u8a2d\u4f60\u6700\u5927\u76841RM\u662f100\u516c\u65a4\uff1a<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u4e00\u9031 (\u6696\u8eab\u9031)<\/strong> <strong>\u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e723\u6b21<\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u768480\uff05=80\u516c\u65a4\uff0c\u8e725\u4e0b5\u7d44<\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768460\uff05=60\u516c\u65a4\uff0c\u8e725\u4e0b5\u7d44<\/li><li>\u7b2c\u4e94\u5929\uff1a1RM\u768460\u300165\u300170\u300175\u300180\uff05\uff0c5\u7a2e\u5404\u8e725\u4e0b<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u4e8c\u9031 (\u8a13\u7df4\u9031)<\/strong> <strong>\u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e723\u6b21<\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u768490\uff05=90\u516c\u65a4\uff0c\u8e725\u4e0b5\u7d44<\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768470\uff05=70\u516c\u65a4\uff0c\u8e725\u4e0b5\u7d44<\/li><li>\u7b2c\u4e94\u5929\uff1a1RM\u768470\u300175\u300180\u300185\u300190\uff05\uff0c5\u7a2e\u5404\u8e725\u4e0b<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u4e09\u9031 (\u6311\u6230\u9031) \u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e723\u6b21<\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u7684100\uff05=100\u516c\u65a4\uff0c\u8e725\u4e0b5\u7d44<\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768480\uff05=80\u516c\u65a4\uff0c\u8e725\u4e0b5\u7d44<\/li><li>\u7b2c\u4e94\u5929\uff1a1RM\u768480\u300185\u300190\u300195\u3001100\uff05\uff0c5\u7a2e\u5404\u8e725\u4e0b<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u56db\u9031 (\u7834\u7d00\u9304)<\/strong> <strong>\u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e723\u6b21<\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u7684105\uff05=105\u516c\u65a4\uff0c\u8e725\u4e0b5\u7d44<\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768485\uff05=85\u516c\u65a4\uff0c\u8e725\u4e0b5\u7d44<\/li><li>\u7b2c\u4e94\u5929\uff1a1RM\u768485\u300190\u300195\u3001100\u3001105\uff05\uff0c5\u7a2e\u5404\u8e725\u4e0b<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u4e94\u9031 (\u4f11\u606f\u9031) \u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e72<span class=\"has-inline-color has-vivid-red-color\">2\u6b21<\/span><\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u7684105\uff05=105\u516c\u65a4\uff0c\u8e72<strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">3\u4e0b3\u7d44<\/span><\/span><\/strong><\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768485\u300195\u3001105\uff05\uff0c<strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">3\u7a2e\u5404\u8e723\u4e0b<\/span><\/span><\/strong><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u516d\u9031 (\u4f11\u606f\u9031) \u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e72<span class=\"has-inline-color has-vivid-red-color\">2\u6b21<\/span><\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u7684105\uff05=105\u516c\u65a4\uff0c\u8e72<strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">3\u4e0b3\u7d44<\/span><\/span><\/strong><\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768485\u300195\u3001105\uff05\uff0c<strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">3\u7a2e\u5404\u8e723\u4e0b<\/span><\/span><\/strong><\/li><\/ul>\n\n\n\n<p>\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<blockquote class=\"wp-block-quote\"><p><strong>\u63a5\u4e0b\u4f86\u7684\u7b2c\u4e03\uff5e\u7b2c\u5341\u9031\u8981\u756b\u500b\u5206\u6c34\u5dba\u4e86\uff0c\u4f60\u76841RM\u5c07\u8981\u66f4\u65b0\uff01<\/strong><\/p><\/blockquote>\n\n\n\n<p>\u56e0\u70ba\u4f60\u5728\u4e0a\u9762\u7684\u8ab2\u8868\u4e2d\uff0c\u6700\u591a\u5df2\u7d93\u53ef\u4ee5\u8e72\u5230105\u516c\u65a4 (5\u00d75)\uff0c\u56e0\u6b641RM\u4e0d\u518d\u662f100\u516c\u65a4<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f60\u4e00\u500b\u7c21\u6613\u7684RM\u63db\u7b97\u8868\uff1a<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">1RM \u7684 \u25a1 \uff05<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">1RM \u7684 100\uff05<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">1RM \u7684 95\uff05<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">1RM \u7684 93\uff05<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">1RM \u7684 90\uff05<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">1RM \u7684 87\uff05<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u800c105\u516c\u65a4 (5\u00d75) = 5RM\uff0c\u56e0\u6b64105\u516c\u65a4\u00f787\uff05 = <strong><span class=\"has-inline-color has-vivid-red-color\">120\u516c\u65a4<\/span><\/strong> = <span class=\"has-inline-color has-vivid-red-color\"><strong>1RM<\/strong><\/span><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u4e03\u9031 (\u65b0\u91cd\u91cf)<\/strong> <strong>\u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e723\u6b21<\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u768480\uff05=96\u516c\u65a4\uff0c\u8e723\u4e0b3\u7d44<\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768460\uff05=72\u516c\u65a4\uff0c\u8e723\u4e0b3\u7d44<\/li><li>\u7b2c\u4e94\u5929\uff1a1RM\u768460\u300170\u300180\uff05\uff0c3\u7a2e\u5404\u8e723\u4e0b<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u516b\u9031 (\u65b0\u91cd\u91cf) \u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e723\u6b21<\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u768490\uff05=108\u516c\u65a4\uff0c\u8e723\u4e0b3\u7d44<\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768470\uff05=84\u516c\u65a4\uff0c\u8e723\u4e0b3\u7d44<\/li><li>\u7b2c\u4e94\u5929\uff1a1RM\u768470\u300175\u300180\uff05\uff0c3\u7a2e\u5404\u8e723\u4e0b<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u4e5d\u9031 (\u65b0\u91cd\u91cf) \u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e723\u6b21<\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u7684100\uff05=120\u516c\u65a4\uff0c\u8e723\u4e0b3\u7d44<\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768480\uff05=96\u516c\u65a4\uff0c\u8e723\u4e0b3\u7d44<\/li><li>\u7b2c\u4e94\u5929\uff1a1RM\u768480\u300185\u300190\uff05\uff0c3\u7a2e\u5404\u8e723\u4e0b<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u7b2c\u5341\u9031 (\u7834\u7d00\u9304) \u8e721\u5929\u4f111\u5929\uff0c\u5171\u8e723\u6b21<\/strong><\/h4>\n\n\n\n<ul><li>\u7b2c\u4e00\u5929\uff1a1RM\u7684105\uff05=126\u516c\u65a4\uff0c\u8e723\u4e0b3\u7d44<\/li><li>\u7b2c\u4e09\u5929\uff1a1RM\u768485\uff05=102\u516c\u65a4\uff0c\u8e723\u4e0b3\u7d44<\/li><li>\u7b2c\u4e94\u5929\uff1a1RM\u768485\u300190\u300195\uff05\uff0c3\u7a2e\u5404\u8e723\u4e0b<\/li><\/ul>\n\n\n\n<p>\u5982\u6b64\u4e00\u4f86\uff0c\u4f60\u4fbf\u5b8c\u6210\u4e8610\u9031\u7684\u6df1\u8e72\u8ab2\u8868\uff01<\/p>\n\n\n\n<p>\u800c1RM\u4e5f\u5f9e\u539f\u672c\u7684100\u516c\u65a4\uff0c\u9032\u6b65\u5230\u4e86135\u516c\u65a4\uff0c\u8db3\u8db3\u670935\u516c\u65a4\u7684\u6210\u9577<\/p>\n\n\n\n<p>\u5c0d\u65bc\u60f3\u8981\u8a8d\u771f\u8a13\u7df4\u6df1\u8e72\u7684\u670b\u53cb\uff0c\u53ef\u4ee5\u5617\u8a66\u770b\u770b\u9019\u5957\u8ab2\u8868<\/p>\n\n\n\n<p>\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=\"8_%E5%A6%82%E4%BD%95%E6%94%B9%E5%96%84%E6%B7%B1%E8%B9%B2%E6%8A%80%E5%B7%A7%EF%BC%9F\"><\/span><strong>8. \u5982\u4f55\u6539\u5584\u6df1\u8e72\u6280\u5de7\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6df1\u8e72\u8981\u8e72\u7684\u597d\uff0c\u52d5\u4f5c\u78ba\u5be6\u975e\u5e38\u91cd\u8981\uff01<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u6211\u8981\u63d0\u4f9b\u4e00\u4e9b\u5e73\u5e38\u5c31\u80fd\u505a\u7684\u6df1\u8e72\u7df4\u7fd2\u7d66\u4f60<\/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\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"132\" height=\"132\" 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: 132px) 100vw, 132px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%B7%B1%E8%B9%B2%E6%8A%80%E5%B7%A7%EF%BC%831_%E7%B7%B4%E7%BF%92%E5%91%BC%E5%90%B8%E7%AF%80%E5%A5%8F\"><\/span><strong>\u6df1\u8e72\u6280\u5de7\uff031 \u7df4\u7fd2\u547c\u5438\u7bc0\u594f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f88\u591a\u4eba\u56e0\u70ba\u80cc\u69d3\u6df1\u8e72\u6642\u6703\u7dca\u5f35\uff0c\u6240\u4ee5\u547c\u5438\u7bc0\u594f\u6574\u500b\u4e82\u6389\uff0c\u5c0e\u81f4\u8e72\u7684\u4e0d\u662f\u5f88\u9806\u5229<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f60\u4e00\u4e9b\u7df4\u7fd2\u300c<strong>\u547c\u5438\u7bc0\u594f<\/strong>\u300d\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u521d\u968e\uff1a\u7df4\u7fd2\u6df1\u8e72\u9810\u5099\u59ff\u52e2\uff0c\u5438\u98fd\u6c23\uff0c\u618b\u6c23\u4e0d\u4e0b\u8e72<\/li><li>\u4e2d\u968e\uff1a\u7df4\u7fd2\u6df1\u8e72\u9810\u5099\u59ff\u52e2\uff0c\u5438\u98fd\u6c23\uff0c\u618b\u6c233\u79d2\uff0c\u518d\u5410\u6c23<\/li><li>\u9ad8\u968e\uff1a\u7df4\u7fd2\u6df1\u8e72\u9810\u5099\u59ff\u52e2\uff0c\u5438\u98fd\u6c23\uff0c\u4e0b\u8e72\uff0c\u5b8c\u6210\u52d5\u4f5c\u518d\u5410\u6c23<\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u6df1\u8e72\u7df4\u7fd2\u4e0d\u9700\u8981\u4efb\u4f55\u7684\u5668\u6750\uff0c\u53ea\u9700\u8981\u5728\u5bb6\u4e2d\u5373\u53ef\u5b8c\u6210<\/p>\n\n\n\n<p>\u6ce8\u610f\uff01<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5438\u6c23\u662f\u5438\u5230\u4f60\u7684\u80f8\u8154\u53bb<\/span><\/strong>\uff0c\u800c\u4e0d\u662f\u809a\u5b50\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=\"%E6%B7%B1%E8%B9%B2%E6%8A%80%E5%B7%A7%EF%BC%832_%E8%85%B3%E8%B8%9D%E6%B4%BB%E5%8B%95%E5%BA%A6%E7%B7%B4%E7%BF%92\"><\/span><strong>\u6df1\u8e72\u6280\u5de7\uff032 \u8173\u8e1d\u6d3b\u52d5\u5ea6\u7df4\u7fd2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5927\u90e8\u5206\u7684\u4eba\u5728\u6df1\u8e72\u6642\u6703\u4e0d\u7a69\uff0c\u5927\u591a\u90fd\u662f\u56e0\u70ba\u300c<strong>\u8173\u8e1d<\/strong>\u300d\u6d3b\u52d5\u5ea6\u554f\u984c<\/p>\n\n\n\n<p>\u6709\u53ef\u80fd\u662f\u56e0\u70ba\uff1a\u6241\u5e73\u8db3\u3001\u67d4\u8edf\u5ea6\u4e0d\u597d\u3001\u8173\u8e1d\u66fe\u7d93\u53d7\u50b7\u7b49&#8230;<\/p>\n\n\n\n<p>\u91dd\u5c0d\u90193\u7a2e\u6700\u666e\u904d\u7684\u60c5\u5f62\uff0c\u5206\u5225\u7d66\u4f60\u61c9\u5c0d\u7684\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u6241\u5e73\u8db3\uff1a\u7a7f\u8209\u91cd\u978b (\u786c\u5e95\uff0c\u4e14\u8173\u6839\u6709\u588a\u9ad8\u8a2d\u8a08\u7684)<\/li><li>\u67d4\u8edf\u5ea6\u4e0d\u597d\uff1a\u627e\u4e00\u500b\u5e73\u9762 (\u7246\u58c1)\uff0c\u8173\u638c\u76e1\u53ef\u80fd\u8cbc\u5e73<\/li><li>\u8173\u8e1d\u66fe\u7d93\u53d7\u50b7\uff1a\u914d\u6234\u52a0\u58d3\u5f0f\u8b77\u8e1d\uff0c\u4e14\u91cd\u91cf\u9078\u64c7\u8f15\u4e00\u9ede<\/li><\/ul>\n\n\n\n<p>\u53ea\u8981\u4e0d\u662f\u975e\u5e38\u56b4\u91cd\u7684\u554f\u984c\uff0c\u90fd\u53ef\u4ee5\u7d93\u904e\u5f8c\u5929\u7684\u52aa\u529b\u53bb\u6539\u5584\u6d3b\u52d5\u5ea6\u7684<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u662f\u6709\u8173\u90e8\u56b4\u91cd\u554f\u984c\uff0c\u50cf\u662f\u767c\u708e\u3001\u62bd\u7b4b\u3001\u53d7\u50b7\u7b49\uff0c\u9084\u662f\u8981\u8acb\u6559\u5c08\u696d\u4eba\u58eb<\/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=\"%E6%B7%B1%E8%B9%B2%E6%8A%80%E5%B7%A7%EF%BC%833_%E7%B7%B4%E7%BF%92%E9%AB%96%E5%85%88%E5%95%9F%E5%8B%95\"><\/span><strong>\u6df1\u8e72\u6280\u5de7\uff033 \u7df4\u7fd2\u9ad6\u5148\u555f\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6709\u4e9b\u525b\u63a5\u89f8\u6df1\u8e72\u7684\u4eba\uff0c\u56e0\u70ba\u52d5\u4f5c\u638c\u63e1\u5ea6\u9084\u4e0d\u662f\u5f88\u597d\uff0c\u6240\u4ee5\u5e38\u5e38\u6703\u5fd8\u8a18\u9ad6\u8981\u5148\u555f\u52d5<\/p>\n\n\n\n<p>\u800c\u9019\u500b\u6df1\u8e72\u7df4\u7fd2\u4e00\u6a23\u5728\u5bb6\u5c31\u80fd\u7df4\u7fd2\uff01\u63d0\u4f9b\u7df4\u7fd2\u65b9\u6cd5\u7d66\u4f60\uff1a<\/p>\n\n\n\n<ol><li>\u627e\u4e00\u5f35\u6905\u5b50\u3001\u677f\u51f3\u3001\u5e73\u53f0<\/li><li>\u7a7a\u624b\u505a\u6df1\u8e72\u9810\u5099\u59ff\u52e2<\/li><li>\u60f3\u50cf\u81ea\u5df1\u8981\u5f80\u5f8c\u5750\u4e0b\u53bb<\/li><li>\u6bcf\u5929\u53cd\u8986\u7df4\u7fd2<\/li><\/ol>\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\/\u6df1\u8e72-\u6905\u5b50.jpg\" alt=\"\u6df1\u8e72-\u6280\u5de7\u7df4\u7fd2\" class=\"wp-image-2070\" width=\"143\" height=\"214\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u500b\u52d5\u4f5c\u53ef\u4ee5\u5e6b\u52a9\u4f60\u5f62\u6210\u300c<strong>\u808c\u8089\u8a18\u61b6<\/strong>\u300d<\/p>\n\n\n\n<p>\u7b49\u5230\u4f60\u771f\u7684\u80cc\u69d3\u8981\u6df1\u8e72\u6642\uff0c\u81ea\u7136\u5c31\u6703\u8b93\u9ad6\u5148\u555f\u52d5\u4e86\uff01<\/p>\n\n\n\n<p>\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=\"9_%E6%B7%B1%E8%B9%B2%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CQ%EF%BC%86A\"><\/span><strong>9. \u6df1\u8e72\u5e38\u898b\u554f\u984cQ\uff06A<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u5f8c\u8981\u4f86\u70ba\u5404\u4f4d\u89e3\u7b54\u4e00\u4e0b\uff0c\u6df1\u8e72\u6642\u5e38\u5e38\u9047\u5230\u7684\u554f\u984c<\/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\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"130\" height=\"130\" 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: 130px) 100vw, 130px\" \/><\/figure><\/div>\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_%E6%B7%B1%E8%B9%B2%E6%99%82%E8%86%9D%E8%93%8B%E5%8D%A1%E5%8D%A1%E7%9A%84%EF%BC%8C%E8%B9%B2%E8%B5%B7%E4%BE%86%E6%9C%89%E4%B8%80%E9%BB%9E%E5%BD%86%E6%89%AD%EF%BC%9F\"><\/span><strong>Q1\uff1a \u6df1\u8e72\u6642\u819d\u84cb\u5361\u5361\u7684\uff0c\u8e72\u8d77\u4f86\u6709\u4e00\u9ede\u5f46\u626d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6703\u6709\u9019\u500b\u554f\u984c\u7684\u4eba\uff0c\u6211\u5148\u63a8\u6e2c\u4f60\u53ef\u80fd\u6709\u4ee5\u4e0b\u5176\u4e2d\u4e00\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u4f60\u7684\u7ad9\u8ddd\u662f\u6309\u7167\u7db2\u8def\u4e0a\u7684\uff0c\u548c\u80a9\u8180\u540c\u5bec\u3001\u7565\u5bec<\/li><li>\u4f60\u5728\u80cc\u69d3\u6642\uff0c\u6c92\u6709\u5c0d\u6e96\u69d3\u7684\u6b63\u4e2d\u592e<\/li><li>\u4f60\u4e00\u76f4\u60f3\u8b93\u8173\u5c16\u671d\u524d<\/li><li>\u4f60\u6025\u8457\u60f3\u8981\u8d95\u5feb\u8e72\u5927\u91cd\u91cf<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a4\u9ede\u662f\u6700\u53ef\u80fd\u6709\u9019\u500b\u554f\u984c\u7684\u4eba\uff0c\u9019\u88e1\u67094\u500b\u76f8\u5c0d\u61c9\u7684\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u7ad9\u8ddd\u662f\u4ee5\u300c<strong>\u8212\u670d<\/strong>\u300d\u70ba\u524d\u63d0\uff0c\u53ef\u4ee5\u8a66\u8457\u518d\u7ad9\u5bec\u4e00\u9ede<\/li><li>\u4e0a\u69d3\u6642\u4e0d\u8981\u592a\u8457\u6025\uff0c\u597d\u597d\u770b\u6e96\u69d3\u7684\u523b\u7dda\uff0c\u5426\u5247\u8e72\u8d77\u4f86\u6703\u91cd\u5fc3\u4e0d\u7a69<\/li><li>\u518d\u6b21\u5f37\u8abf\uff0c\u7ad9\u59ff\u662f\u4ee5\u300c<strong>\u8212\u670d<\/strong>\u300d\u70ba\u524d\u63d0\uff0c\u6b63\u5e38\u7684\u7ad9\u59ff\uff0c\u8173\u5c16\u90fd\u6703\u662f\u5411\u5916\u7684<\/li><li>\u6df1\u8e72\u662f\u975e\u5e38\u9700\u8981\u6696\u8eab\u7684\u904b\u52d5\uff0c\u5efa\u8b70\u4e00\u6b21\u591a5\uff5e10\u516c\u65a4\uff0c\u6162\u6162\u6696\u4e0a\u53bb<\/li><\/ul>\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=\"Q2%EF%BC%9A_%E6%B7%B1%E8%B9%B2%E5%AE%8C%E4%B9%8B%E5%BE%8C%EF%BC%8C%E8%82%A9%E8%86%80%E5%A5%BD%E7%97%9B\"><\/span><strong>Q2\uff1a \u6df1\u8e72\u5b8c\u4e4b\u5f8c\uff0c\u80a9\u8180\u597d\u75db<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5c0d\u65bc\u525b\u63a5\u89f8\u6df1\u8e72\u7684\u4eba\u4f86\u8aaa\uff0c\u56e0\u70ba\u525b\u958b\u59cb\u88ab\u91cd\u91cf\u58d3\u5728\u8eab\u4e0a\uff0c\u4e0d\u662f\u5f88\u7fd2\u6163<\/p>\n\n\n\n<p>\u6240\u4ee5\u5e38\u5e38\u6df1\u8e72\u5b8c\u4e4b\u5f8c\uff0c\u611f\u5230\u659c\u65b9\u808c\u5f88\u75db\uff0c\u751a\u81f3\u7d05\u816b<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f603\u500b\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u7528\u4e00\u6839\u9577\u68cd\u3001\u6216\u62c9\u7dca\u6bdb\u5dfe\uff0c\u505a\u300c<strong>\u80a9\u74b0\u7e5e<\/strong>\u300d\u7684\u52d5\u4f5c<\/li><li>\u4f7f\u7528\u300c<strong>\u69d3\u9234\u8b77\u588a\u300d\uff0c<\/strong>\u9019\u5c0d\u65bc\u6e1b\u5c11\u80a9\u90e8\u7684\u75bc\u75db\u611f\uff0c\u975e\u5e38\u6709\u6548\uff01<\/li><li>\u591a\u7df4\u7fd2\u8ca0\u91cd\u5728\u80a9\u8180\u4e0a\u7684\u52d5\u4f5c\uff0c\u6703\u6162\u6162\u7fd2\u6163<\/li><\/ol>\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=\"iGXHey2QZq\"><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/warm-up-and-stretch\/embed\/#?secret=iGXHey2QZq\" data-secret=\"iGXHey2QZq\" 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<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A_%E5%9B%A0%E7%82%BA%E6%88%91%E5%B0%8D%E6%A7%93%E9%88%B4%E6%9C%89%E6%81%90%E6%87%BC%E6%84%9F%EF%BC%8C%E9%82%A3%E6%88%91%E5%8F%AF%E4%BB%A5%E5%85%88%E7%94%A8%E5%8F%B2%E5%AF%86%E6%96%AF%E7%B7%B4%E7%BF%92%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a \u56e0\u70ba\u6211\u5c0d\u69d3\u9234\u6709\u6050\u61fc\u611f\uff0c\u90a3\u6211\u53ef\u4ee5\u5148\u7528\u53f2\u5bc6\u65af\u7df4\u7fd2\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6709\u4e9b\u4eba\u56e0\u70ba\u69d3\u9234\u5c6c\u65bc<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u81ea\u7531\u91cd\u91cf<\/span><\/strong>\uff0c\u6240\u4ee5\u4e0d\u592a\u6562\u6df1\u8e72<\/p>\n\n\n\n<p>\u800c\u9664\u4e86\u5f92\u624b\u6df1\u8e72\u4ee5\u5916\uff0c\u6700\u5e38\u898b\u7684\u5c31\u662f\u4f7f\u7528 &#8211; <strong>\u53f2\u5bc6\u65af\u6df1\u8e72<\/strong><\/p>\n\n\n\n<p>\u4e0d\u5916\u4e4e\uff0c\u5c31\u662f\u56e0\u70ba\u89ba\u5f97\u6709\u56fa\u5b9a\u8ecc\u9053\uff0c\u6240\u4ee5\u8e72\u8d77\u4f86\u6bd4\u8f03\u5b89\u5fc3<\/p>\n\n\n\n<p>\u4f46\u6211\u500b\u4eba\u662f\u975e\u5e38\u7684\u53cd\u5c0d\uff01\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u5148\u7d66\u4f60\u770b\u4e00\u5f35\u5716<\/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\/\u932f\u8aa4\u6df1\u8e72.jpg\" alt=\"\u6df1\u8e72-\u932f\u8aa4\u59ff\u52e2\" class=\"wp-image-2074\" width=\"220\" height=\"239\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u770b\u7684\u51fa\u4f86\u767c\u751f\u4e86\u4ec0\u9ebc\u4e8b\u55ce\uff1f<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u91cd\u91cf\u90fd\u662f\u7531\u819d\u84cb\u5728\u627f\u53d7\uff0c\u9ad6\u90e8\u6c92\u6709\u767c\u529b\uff0c\u4e5f\u5c31\u662f\u6211\u5011\u6240\u8b02\u7684\u300c<strong>\u70b8\u819d\u84cb<\/strong>\u300d<\/p>\n\n\n\n<p>\u9019\u7a2e\u6709\u56fa\u5b9a\u8ecc\u8de1\u7684\u69d3\u9234\uff0c\u53cd\u800c\u6703\u8b93\u5f88\u591a\u65b0\u624b\u5fd8\u8a18\u6df1\u8e72\u8981\u300c<strong>\u9ad6\u555f\u52d5<\/strong>\u300d<\/p>\n\n\n\n<p>\u6240\u4ee5\uff0c\u6211\u9084\u662f\u5efa\u8b70\u597d\u597d\u7684\u7df4\u7fd2\u5f92\u624b\u6df1\u8e72\u59ff\u52e2\u3001\u7a7a\u69d3\u6df1\u8e72\u59ff\u52e2\uff0c\u624d\u662f\u5e6b\u52a9\u4f60\u6df1\u8e72\u9032\u6b65\u7684\u95dc\u9375\uff01<\/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=\"Q4%EF%BC%9A_%E6%88%91%E5%88%B0%E5%BA%95%E8%A9%B2%E8%B9%B2%E5%A4%9A%E4%BD%8E%EF%BC%9F%E6%80%8E%E6%A8%A3%E6%89%8D%E7%AE%97%E6%98%AF%E5%B1%81%E8%82%A1%E7%9C%A8%E7%9C%BC%EF%BC%9F\"><\/span><strong>Q4\uff1a \u6211\u5230\u5e95\u8a72\u8e72\u591a\u4f4e\uff1f\u600e\u6a23\u624d\u7b97\u662f\u5c41\u80a1\u7728\u773c\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6df1\u8e72\u59ff\u52e2\u90fd\u8abf\u6574\u597d\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u6703\u9047\u5230\u7684\u554f\u984c\uff0c\u5c31\u662f\u5230\u5e95\u8a72\u8e72\u591a\u4f4e\u624d\u7b97\u597d\uff1f<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f60\u4e00\u500b\u5f88\u597d\u7684\u6aa2\u6e2c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u5f9e\u5f92\u624b\u3001\u6216\u7a7a\u69d3\u958b\u59cb<\/li><li>\u76e1\u53ef\u80fd\u5f80\u4e0b\u8e72<\/li><li>\u8e72\u5230\u611f\u89ba\u8170\u690e\u5f4e\u6389\u6642\uff0c\u505c\u4e0b\u4f86<\/li><li>\u518d\u7a0d\u5fae\u5f80\u4e0a\u7ad9\u4e00\u9ede\uff0c\u5c31\u662f\u4f60\u80fd\u8e72\u7684\u6700\u4f4e\u6975\u9650<\/li><\/ol>\n\n\n\n<p>\u6bcf\u500b\u4eba\u80fd\u6df1\u8e72\u8e72\u5230\u7684\u6700\u4f4e\u6975\u9650\u90fd\u4e0d\u540c\uff0c\u6c92\u6709\u4eba\u80fd\u8aaa\u51fa\u4e00\u500b\u6e96\u78ba\u7684\u6578\u5b57<\/p>\n\n\n\n<p>\u9019\u548c\u4f60\u7684\u67d4\u8edf\u5ea6\u3001\u6d3b\u52d5\u5ea6\u3001\u5354\u8abf\u6027\u6709\u95dc\uff0c\u56e0\u6b64\u4e0d\u8981\u96a8\u610f\u6548\u4eff\u5225\u4eba<\/p>\n\n\n\n<p>\u76e1\u53ef\u80fd\u8e72\u5230\u300c<strong>\u52d5\u4f5c\u7dad\u6301\u6a19\u6e96\u4e4b\u4e0b\uff0c\u4e0b\u8e72\u5230\u6700\u4f4e\u9ede<\/strong>\u300d\u5c31\u662f\u4e00\u500b\u597d\u7684\u6df1\u8e72\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=\"Q5%EF%BC%9A_%E6%83%B3%E5%9C%A8%E5%AE%B6%E7%B7%B4%E7%BF%92%E5%BE%92%E6%89%8B%E6%B7%B1%E8%B9%B2%EF%BC%8C%E4%BD%86%E6%84%9F%E8%A6%BA%E5%A7%BF%E5%8B%A2%E5%A5%BD%E5%83%8F%E5%B8%B8%E5%B8%B8%E8%B7%91%E6%8E%89%EF%BC%9F\"><\/span><strong>Q5\uff1a \u60f3\u5728\u5bb6\u7df4\u7fd2\u5f92\u624b\u6df1\u8e72\uff0c\u4f46\u611f\u89ba\u59ff\u52e2\u597d\u50cf\u5e38\u5e38\u8dd1\u6389\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f88\u591a\u4eba\u5e38\u5e38\u89ba\u5f97\u81ea\u5df1\u662f\u4e0d\u662f\u8e72\u932f\u4e86\uff0c\u6240\u4ee5\u5728\u6df1\u8e72\u7684\u904e\u7a0b\u4e2d\uff0c\u4e0d\u65b7\u7684\u770b\u8457\u81ea\u5df1\u7684\u8173<\/p>\n\n\n\n<p>\u4f46\u5176\u5be6\u9019\u6a23\u4e0d\u4f46\u5e6b\u52a9\u4e0d\u5927\uff0c\u9084\u6709\u53ef\u80fd\u9020\u6210\u8d8a\u8e72\u8d8a\u7cdf\uff01<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f60\u5169\u500b\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u6df1\u8e72\u6642\uff0c\u627e\u4e00\u500b\u5e73\u9762\uff0c\u7528\u81ea\u5df1\u7684\u624b\u6a5f\u9304\u5f71\u3001\u7d00\u9304<\/li><li>\u773c\u775b\u770b\u8457\u6b63\u524d\u65b9\uff0c\u5c08\u5fc3\u5728\u63a7\u5236\u52d5\u4f5c\uff0c\u4e0b\u8e72\u6642\uff0c\u5c41\u80a1\u5148\u5f80\u5f8c\u5750<\/li><\/ul>\n\n\n\n<p>\u7576\u4f60\u6df1\u8e72\u611f\u5230\u4e0d\u5b89\u6642\uff0c\u4e0d\u61c9\u8a72\u4e00\u76f4\u76ef\u8457\u4f60\u7684\u8173\u770b\uff0c\u9019\u6642\u66f4\u61c9\u8a72\u5c08\u6ce8\u5728\u6df1\u8e72\u52d5\u4f5c\u4e0a\u7684\u63a7\u5236<\/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=\"Q6%EF%BC%9A_%E8%B2%A0%E9%87%8D%E6%B7%B1%E8%B9%B2%E6%99%82%EF%BC%8C%E8%86%9D%E8%93%8B%E6%9C%89%E9%BB%9E%E4%B8%8D%E7%A9%A9%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q6\uff1a \u8ca0\u91cd\u6df1\u8e72\u6642\uff0c\u819d\u84cb\u6709\u9ede\u4e0d\u7a69\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6703\u6709\u9019\u7a2e\u72c0\u6cc1\u767c\u751f\uff0c\u53ef\u80fd\u662f\u7531\u4ee5\u4e0b2\u9ede\u6240\u9020\u6210\uff1a<\/p>\n\n\n\n<ol><li>\u52d5\u4f5c\u9084\u4e0d\u662f\u5f88\u719f\u7df4<\/li><li>\u5728\u8e72\u5927\u91cd\u91cf\uff0c\u751a\u81f3\u662f\u8981\u7a81\u7834\u91cd\u91cf\u6642<\/li><\/ol>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u7b2c\u4e8c\u7a2e\u60c5\u6cc1\uff0c\u70ba\u4e86\u8981\u7a81\u7834\u6df1\u8e72\u91cd\u91cf\uff0c\u6240\u4ee5\u819d\u84cb\u6709\u9ede\u6643\uff0c\u9019\u7b97\u662f\u5408\u7406\u7684\u7bc4\u570d\u5167<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u767c\u751f\u4ee5\u4e0b2\u7a2e\u60c5\u5f62\uff0c\u90a3\u5c31\u61c9\u8a72\u597d\u597d\u91cd\u65b0\u7df4\u7fd2\u6df1\u8e72\u59ff\u52e2\uff0c\u6216\u662f\u964d\u91cd\u91cf\u5566\uff01<\/p>\n\n\n\n<ol><li>\u819d\u84cb\u5167\u6263\uff1a\u6df1\u8e72\u4e0a\u53bb\u6642\uff0c\u819d\u84cb\u5411\u5167\u51f9<\/li><li>\u819d\u84cb\u5916\u5c55\uff1a\u6df1\u8e72\u4e0a\u53bb\u6642\uff0c\u819d\u84cb\u5411\u5916\u5c55<\/li><\/ol>\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=\"275\" height=\"166\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u819d\u84cb\u5167\u6263-\u5916\u5c55.jpg\" alt=\"\u6df1\u8e72-\u932f\u8aa4\u59ff\u52e22\" class=\"wp-image-2075\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5de6\u5716\u662f\u819d\u84cb\u5916\u5c55\uff0c\u53f3\u5716\u662f\u819d\u84cb\u5167\u6263\uff0c\u9577\u671f\u9019\u6a23\u6df1\u8e72\u4e00\u5b9a\u6703\u5c0e\u81f4\u819d\u84cb\u7684\u78e8\u640d\uff01<\/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=\"Q7%EF%BC%9A_%E6%B7%B1%E8%B9%B2%E8%A6%81%E4%B8%8D%E8%A6%81%E7%94%A8%E5%81%A5%E8%BA%AB%E8%85%B0%E5%B8%B6%EF%BC%9F%E6%9C%83%E5%BC%B1%E5%8C%96%E6%A0%B8%E5%BF%83%E5%8A%9F%E8%83%BD%E5%97%8E%EF%BC%9F\"><\/span><strong>Q7\uff1a \u6df1\u8e72\u8981\u4e0d\u8981\u7528\u5065\u8eab\u8170\u5e36\uff1f\u6703\u5f31\u5316\u6838\u5fc3\u529f\u80fd\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7576\u7136\uff0c\u4f60\u5728\u81ea\u5df1\u80fd\u8ca0\u8377\u7684\u8f15\u91cd\u91cf\u7bc4\u570d\u5167\u6df1\u8e72\uff0c\u5065\u8eab\u8170\u5e36\u662f\u4e0d\u5fc5\u914d\u6234\u7684<\/p>\n\n\n\n<p>\u4f46\u7576\u4f60\u4eca\u5929\u662f\u8981\u505a\u5927\u91cd\u91cf\u6df1\u8e72\uff0c\u6216\u662f\u8eab\u9ad4\u5bb9\u6613\u4e0d\u7a69\uff0c\u9019\u500b\u6642\u5019\u300c<strong>\u5065\u8eab\u8170\u5e36<\/strong>\u300d\u5c31\u662f\u5fc5\u9700\u54c1<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u914d\u6234\u5065\u8eab\u8170\u5e36\uff0c\u9664\u4e86\u53ef\u4ee5\u5e6b\u52a9\u4f60\u7a69\u56fa\u6838\u5fc3\u4e4b\u5916\uff0c\u751a\u81f3\u662f\u5728\u5e6b\u4f60\u5f37\u8feb\u6838\u5fc3\u767c\u529b\uff01<\/p>\n\n\n\n<p>\u95dc\u65bc\u5065\u8eab\u8170\u5e36\u5982\u4f55\u914d\u6234\u3001\u600e\u9ebc\u9078\u64c7\u7684\u554f\u984c\uff0c\u53ef\u4ee5\u53c3\u8003\u4e4b\u524d\u7684<a href=\"http:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/weight-lifting-belt\/\"><strong>\u5065\u8eab\u8170\u5e36\u653b\u7565<\/strong><\/a>\u6587\u7ae0 \u2193<\/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=\"jurL1UlNN0\"><a href=\"https:\/\/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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/weight-lifting-belt\/embed\/#?secret=jurL1UlNN0\" data-secret=\"jurL1UlNN0\" 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\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%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>10. \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\/\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><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><\/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-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\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u4f0f\u5730\u633a\u8eab\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u6559\u5b78\uff0c\u5225\u518d\u72af\u9019\u4e9b\u932f\u8aa4\uff01\u624b\u8098\u89d2\u5ea6\u3001\u59ff\u52e2\u5927\u89e3\u6790<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"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><\/li><li><a 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