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href=\"https:\/\/physicfit.com\/chest-muscle-training\/#%E9%80%B2%E9%9A%8E%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4_-1_%E4%B8%8A%E8%83%B8%E5%8F%B2%E5%AF%86%E6%96%AF%E5%95%9E%E9%88%B4%E8%B6%85%E7%B4%9A%E7%B5%84\" title=\"\u9032\u968e\u80f8\u808c\u8a13\u7df4 -1 \u4e0a\u80f8\u53f2\u5bc6\u65af+\u555e\u9234\u8d85\u7d1a\u7d44\">\u9032\u968e\u80f8\u808c\u8a13\u7df4 -1 \u4e0a\u80f8\u53f2\u5bc6\u65af+\u555e\u9234\u8d85\u7d1a\u7d44<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A\" title=\"\u64cd\u4f5c\u65b9\u6cd5\uff1a\">\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85%EF%BC%9A\" title=\"\u6ce8\u610f\u4e8b\u9805\uff1a\">\u6ce8\u610f\u4e8b\u9805\uff1a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#%E9%80%B2%E9%9A%8E%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4_-2_%E6%A7%93%E7%89%87%E5%A4%BE%E8%83%B8\" title=\"\u9032\u968e\u80f8\u808c\u8a13\u7df4 -2 \u69d3\u7247\u593e\u80f8\">\u9032\u968e\u80f8\u808c\u8a13\u7df4 -2 \u69d3\u7247\u593e\u80f8<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#%E6%93%8D%E4%BD%9C%E8%A6%81%E9%BB%9E%EF%BC%9A\" title=\"\u64cd\u4f5c\u8981\u9ede\uff1a\">\u64cd\u4f5c\u8981\u9ede\uff1a<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#6_%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_Q%EF%BC%86A\" title=\"6. \u80f8\u808c\u8a13\u7df4\u5e38\u898b\u554f\u984c Q\uff06A\">6. \u80f8\u808c\u8a13\u7df4\u5e38\u898b\u554f\u984c Q\uff06A<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#Q1_%E8%83%B8%E6%8E%A8%E6%99%82%EF%BC%8C%E8%82%A9%E8%86%80%E5%A5%BD%E9%85%B8%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q1 : \u80f8\u63a8\u6642\uff0c\u80a9\u8180\u597d\u9178\u600e\u9ebc\u8fa6\uff1f\">Q1 : \u80f8\u63a8\u6642\uff0c\u80a9\u8180\u597d\u9178\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-25\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#Q2_%E7%B7%B4%E5%AE%8C%E8%83%B8%E8%82%8C%E5%BE%8C%EF%BC%8C%E5%A5%BD%E5%83%8F%E6%B2%92%E4%BB%80%E9%BA%BC%E6%84%9F%E8%A6%BA\" title=\"Q2 : \u7df4\u5b8c\u80f8\u808c\u5f8c\uff0c\u597d\u50cf\u6c92\u4ec0\u9ebc\u611f\u89ba\">Q2 : \u7df4\u5b8c\u80f8\u808c\u5f8c\uff0c\u597d\u50cf\u6c92\u4ec0\u9ebc\u611f\u89ba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#Q3_%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E8%83%B8%E8%82%8C%E6%AF%94%E8%BC%83%E5%9C%93%EF%BC%8C%E4%BB%96%E7%9A%84%E6%AF%94%E8%BC%83%E6%96%B9%EF%BC%9F\" title=\"Q3 : \u70ba\u4ec0\u9ebc\u6211\u7684\u80f8\u808c\u6bd4\u8f03\u5713\uff0c\u4ed6\u7684\u6bd4\u8f03\u65b9\uff1f\">Q3 : \u70ba\u4ec0\u9ebc\u6211\u7684\u80f8\u808c\u6bd4\u8f03\u5713\uff0c\u4ed6\u7684\u6bd4\u8f03\u65b9\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/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\/chest-muscle-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-30\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/physicfit.com\/chest-muscle-training\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E8%83%B8%E8%82%8C%E5%88%86%E6%88%90%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F%E8%83%B8%E8%82%8C%E8%A7%A3%E5%89%96%E5%9C%96\"><\/span><strong>1. \u80f8\u808c\u5206\u6210\u54ea\u4e9b\u808c\u7fa4\uff1f\u80f8\u808c\u89e3\u5256\u5716<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/chest-cut-2.jpg\" alt=\"\u80f8\u808c\u89e3\u5256\u5716\" class=\"wp-image-1688\" width=\"268\" height=\"347\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/chest-cut-2.jpg 294w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/chest-cut-2-232x300.jpg 232w\" sizes=\"(max-width: 268px) 100vw, 268px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6211\u6703\u5c07<a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E8%83%B8%E5%A4%A7%E8%82%8C\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E8%83%B8%E5%A4%A7%E8%82%8C\"><strong>\u80f8\u808c<\/strong><\/a>\u62c6\u6210\uff1a<strong>\u4e0a\u80f8<\/strong>\u3001<strong>\u4e2d\u80f8<\/strong>\u3001<strong>\u4e0b\u80f8<\/strong>\u3001<strong>\u80f8\u4e2d\u7e2b<\/strong>\u3001<strong>\u80f8\u5916\u5ef6<\/strong><\/p>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u6211\u4e5f\u8981\u5148\u7d66\u5927\u5bb6\u4e00\u4e9b\u7c21\u55ae\u7684\u6982\u5ff5\uff1a<\/p>\n\n\n\n<ul><li><strong>\u60f3\u8981\u8b93\u80f8\u808c\u66f4\u300c\u633a\u300d\uff1a\u4e0a\u80f8<\/strong><\/li><li><strong>\u60f3\u8b93\u80f8\u808c\u66f4\u300c\u98fd\u6eff\u300d\uff1a\u4e2d\u80f8<\/strong><\/li><li><strong>\u60f3\u8b93\u80f8\u808c\u66f4\u300c\u5b8c\u7f8e\u300d\uff1a\u4e0b\u80f8<\/strong><\/li><li><strong>\u60f3\u8b93\u80f8\u808c\u66f4\u300c\u96c6\u4e2d\u300d\uff1a\u80f8\u4e2d\u7e2b<\/strong><\/li><li><strong>\u60f3\u8b93\u80f8\u808c\u66f4\u300c\u597d\u770b\u300d\uff1a\u80f8\u5916\u5ef6<\/strong><\/li><\/ul>\n\n\n\n<p>\u5f8c\u7e8c\u6703\u518d\u8ddf\u5927\u5bb6\u8a73\u7d30\u8aaa\u660e\uff0c\u8a72\u5982\u4f55\u8a13\u7df4\u9019\u4e9b\u80f8\u808c\u808c\u7fa4\uff1f\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"VkgNDjQ4ez\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/back-muscle-training\/embed\/#?secret=VkgNDjQ4ez\" data-secret=\"VkgNDjQ4ez\" 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<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%83%B8%E8%82%8C%E7%9A%84%E5%8A%9F%E8%83%BD%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E5%AE%83%E5%BE%88%E9%87%8D%E8%A6%81%E5%97%8E%EF%BC%9F\"><\/span><strong>2. \u80f8\u808c\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f\u5b83\u5f88\u91cd\u8981\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/chest.jpg\" alt=\"\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\" class=\"wp-image-1655\" width=\"436\" height=\"285\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/chest.jpg 367w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/chest-300x197.jpg 300w\" sizes=\"(max-width: 436px) 100vw, 436px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u66fe\u7d93\u807d\u904e\u5225\u4eba\u8aaa\uff1a\u80f8\u808c\u662f\u5168\u8eab\u4e0a\u4e0b\u6700\u6c92\u7528\u7684\u4e00\u584a\u808c\u8089<\/p>\n\n\n\n<p>\u4f46\u300c\u51e1\u5b58\u5728\uff0c\u5fc5\u6709\u5176\u610f\u7fa9\u300d<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u6211\u8981\u8ddf\u4f60\u8aaa\u8aaa\u300c<strong>\u70ba\u4ec0\u9ebc\u4f60\u8a72\u597d\u597d\u8a13\u7df4\u4f60\u7684\u80f8\u808c<\/strong>\u300d\uff1f<\/p>\n\n\n\n<ul><li><strong>\u5c0d\u65bc\u7537\u751f\u4f86\u8aaa\uff1a\u9664\u4e86\u80fd\u8b93\u4f60\u7a7f\u8863\u670d\u66f4\u597d\u770b\uff0c\u5fc5\u5b9a\u4e5f\u6703\u66f4\u6709\u81ea\u4fe1<\/strong><\/li><li><strong>\u5c0d\u65bc\u5973\u751f\u4f86\u8aaa\uff1a\u628a\u59b3\u7684\u80f8\u808c\u935b\u934a\u597d\uff0c\u6709\u52a9\u65bc\u80f8\u90e8\u7684\u589e\u9577<\/strong><\/li><li><strong>\u529f\u80fd\u4e0a\uff1a\u6709\u4e00\u500b\u539a\u5be6\u7684\u80f8\u808c\uff0c\u80fd\u8b93\u4f60\u5728\u9047\u5230\u649e\u64ca\u6642\uff0c\u4fdd\u8b77\u4f60\u7684\u5fc3\u81df\u3001\u5668\u5b98<\/strong><\/li><\/ul>\n\n\n\n<p>\u56e0\u70ba\u6211\u81ea\u5df1\u66fe\u7d93\u4e5f\u662f\u4e00\u500b\u5c0f\u80d6\u5b50\uff0c\u5c24\u5176\u5728\u80f8\u90e8\u4e0a\u66f4\u662f\u6709\u96e3\u7e8f\u7684\u8102\u80aa<\/p>\n\n\n\n<p>\u6240\u4ee5\u6211\u80fd\u5f88\u80af\u5b9a\u7684\u8ddf\u4f60\u8aaa\u300c\u628a\u80f8\u808c\u8a13\u7df4\u597d\uff0c\u81ea\u4fe1\u5fc3\u4e00\u5b9a\u6703\u8ddf\u8457\u63d0\u5347\u300d<\/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_%E8%A8%93%E7%B7%B4%E8%83%B8%E8%82%8C%E7%9A%84%EF%BC%94%E5%A4%A7%E7%A7%98%E8%A8%A3\"><\/span><strong>3. \u8a13\u7df4\u80f8\u808c\u7684\uff14\u5927\u79d8\u8a23<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u958b\u59cb\u80f8\u808c\u8a13\u7df4\u4e4b\u524d\uff0c\u6709\u4e9b\u79d8\u8a23\u9700\u8981\u5148\u8b93\u4f60\u77e5\u9053\uff1a<\/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=\"138\" height=\"138\" 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: 138px) 100vw, 138px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%83%B8%E7%A5%95%E8%A8%A3%EF%BC%831_%E9%A0%82%E5%B3%B0%E6%94%B6%E7%B8%AE%E5%88%B0%E6%9C%80%E6%A5%B5%E8%87%B4\"><\/span><strong>\u7df4\u80f8\u7955\u8a23\uff031<\/strong>  <strong>\u9802\u5cf0\u6536\u7e2e\u5230\u6700\u6975\u81f4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80f8\u808c\u8a13\u7df4\u6703\u7528\u5230\u5927\u91cf\u7684\u300c\u63a8\u300d\u9019\u500b\u52d5\u4f5c\uff0c\u610f\u601d\u5c31\u662f\u4f60\u5fc5\u9808\u63a8\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u66f4\u5b8c\u6574<\/span><\/strong><\/p>\n\n\n\n<p>\u6709\u6700\u5927\u5e45\u5ea6\u7684\u6536\u7e2e\uff0c\u624d\u80fd\u8b93\u80f8\u808c\u6709\u6700\u597d\u7684\u523a\u6fc0\u5ea6\u3001\u8a13\u7df4\u91cf<\/p>\n\n\n\n<p>\u800c\u505a\u6cd5\u4e5f\u975e\u5e38\u7c21\u55ae\uff1a<\/p>\n\n\n\n<ul><li><strong>\u63a8\u51fa\u53bb\u6642<\/strong>\uff0c\u628a\u80f8\u808c<strong>\u63a8\u5230\u6700\u9802<\/strong><\/li><li><strong>\u6536\u56de\u4f86\u6642<\/strong>\uff0c\u628a\u80f8\u808c<strong>\u6536\u5230\u6700\u5e95<\/strong><\/li><\/ul>\n\n\n\n<p>\u4e5f\u5c31\u662f\u78ba\u4fdd\u6bcf\u4e00\u4e0b\u90fd\u8981\u300c\u63a8\u5230\u6700\u9802\u3001\u6536\u5230\u6700\u5e95\u300d<\/p>\n\n\n\n<p>\u4f46\u4e00\u5207\u90fd\u8981\u5efa\u7acb\u5728\u300c<strong>\u80f8\u808c\u6709\u611f\u53d7\u5ea6\u7684\u60c5\u6cc1\u4e0b<\/strong>\u300d\uff0c\u800c\u4e0d\u662f\u53ea\u6709\u624b\u5728\u52d5\u800c\u5df2<\/p>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%AF%A6%E9%9A%9B%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A\"><\/span><strong>\u5be6\u969b\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ol><li>\u4f7f\u7528\u4f60\u80fd\u8ca0\u8377\u7684\u91cd\u91cf\uff08\u5927\u7d04\u80fd\u505a12\uff5e15\u4e0b\u7684\uff09<\/li><li>\u63a8\u51fa\u6642\uff0c\u76e1\u53ef\u80fd\u628a\u80f8\u808c\u6574\u500b\u64e0\u4e0a\u53bb<\/li><li>\u4e0b\u653e\u6642\uff0c\u901f\u5ea6\u653e\u6162\uff0c\u611f\u53d7\u80f8\u808c\u7684\u62c9\u626f<\/li><\/ol>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%83%B8%E7%A5%95%E8%A8%A3%EF%BC%832_%E5%85%88%E6%8A%8A%E8%83%B8%E6%A4%8E%E6%8C%BA%E5%87%BA%E4%BE%86\"><\/span><strong>\u7df4\u80f8\u7955\u8a23\uff032  \u5148\u628a\u80f8\u690e\u633a\u51fa\u4f86<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u6709\u6c92\u6709\u66fe\u7d93\u767c\u73fe\uff1a\u300c\u81e5\u63a8\u5b8c\u4e4b\u5f8c\uff0c\u80a9\u8180\u597d\u50cf\u6bd4\u80f8\u808c\u9084\u8981\u9178\uff1f\u300d<\/p>\n\n\n\n<p>\u6703\u9020\u6210\u81e5\u63a8\u5b8c\u80a9\u8180\u9178\uff0c\u5927\u591a\u90fd\u662f\u56e0\u70ba<strong>\u4f60\u7684\u80a9\u8180\u6bd4\u4f60\u7684\u80f8\u63a8\u7684\u66f4\u51fa\u53bb<\/strong>\uff0c\u6240\u4ee5\u91cd\u91cf\u5927\u591a\u90fd\u6703\u7531\u80a9\u8180\u4f86\u627f\u53d7\uff0c\u800c\u4e0d\u662f\u80f8\u808c\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%AF%A6%E9%9A%9B%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A-2\"><\/span><strong>\u5be6\u969b\u64cd\u4f5c\u65b9\u6cd5<\/strong>\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ol><li><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E8%85%B0%E6%A4%8E\"><strong>\u8170\u690e<\/strong><\/a>\u62f1\u8d77\u4f86\uff0c\u80f8\u690e\u81ea\u7136\u6703\u633a\u51fa\u53bb<\/li><li>\u80a9\u8180\u4e0b\u6c89\uff0c\u5c07\u91cd\u5fc3\u653e\u5728\u80f8\u808c\u7684\u6536\u7e2e<\/li><\/ol>\n\n\n\n<p>\u9019\u9ebc\u505a\u5c31\u53ef\u4ee5\u8b93\u4f60\u7684\u80a9\u8180\u66f4\u5c11\u53c3\u8207\u8a13\u7df4\u904e\u7a0b\uff0c\u66f4\u591a\u7684\u662f\u80f8\u808c\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u76f8\u4fe1\u6211\uff0c\u7576\u4f60\u628a\u80f8\u633a\u51fa\u4f86\u6642\uff0c\u4f60\u5c07\u6703\u6709\u5b8c\u5168\u4e0d\u4e00\u6a23\u7684\u611f\u53d7\uff01\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=\"%E7%B7%B4%E8%83%B8%E7%A5%95%E8%A8%A3%EF%BC%833_%E5%81%9A%E5%A5%BD%E3%80%8C%E5%B9%B3%E8%83%B8%E6%8E%A8%E3%80%8D%E6%98%AF%E5%9F%BA%E6%9C%AC%E5%8A%9F\"><\/span><strong>\u7df4\u80f8\u7955\u8a23\uff033 <\/strong> <strong>\u505a\u597d\u300c\u5e73\u80f8\u63a8\u300d\u662f\u57fa\u672c\u529f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f88\u591a\u4eba\u525b\u63a5\u89f8\u5065\u8eab\uff0c\u5c31\u60f3\u8d95\u5feb\u5728\u5065\u8eab\u623f\u88e1\u7df4\u7fd2\u5404\u7a2e\u7db2\u8def\u4e0a\u5b78\u5230\u7684\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f46\u80f8\u808c\u8981\u7df4\u7684\u597d\uff0c\u4e00\u5207\u8981\u5efa\u7acb\u5728\u300c<strong>\u5e73\u80f8\u63a8<\/strong>\u300d\u4e4b\u4e0a<\/p>\n\n\n\n<p>\u56e0\u70ba\u5e73\u80f8\u63a8\u8a13\u7df4\u53ef\u4ee5\u5e6b\u52a9\u4f60\uff0c\u8b93\u6574\u500b\u80f8\u808c\u5efa\u7acb\u57fa\u672c\u7684<span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u529b\u91cf<\/strong><\/span>\u3001<span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u5f62\u72c0<\/strong><\/span>\u3001<span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u795e\u7d93\u9023\u7d50<\/strong><\/span><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%96%B0%E6%89%8B%E5%BB%BA%E8%AD%B0%EF%BC%9A\"><\/span><strong>\u65b0\u624b\u5efa\u8b70\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul><li>\u512a\u5148\u7df4\u7fd2\u300c\u5e73\u677f\u81e5\u63a8\u300d<\/li><li>\u65b0\u624b\u52d5\u4f5c\u4e0d\u7a69\u7684\u60c5\u6cc1\u4e0b\uff0c\u5efa\u8b70\u4f7f\u7528\u6709\u56fa\u5b9a\u8ecc\u9053\u7684\u53f2\u5bc6\u65af\u4f86\u64cd\u4f5c<\/li><li>\u5c45\u5bb6\u7df4\u80f8\uff0c\u5efa\u8b70\u8cfc\u8cb7\u7a69\u56fa\u7684\u81e5\u63a8\u6905\uff0c\u548c\u9078\u7528\u80fd\u8ca0\u837712\uff5e15\u4e0b\u7684\u91cd\u91cf<\/li><\/ul>\n\n\n\n<p>\u60f3\u8981\u5c45\u5bb6\u7df4\u80f8\u808c\u7684\u5065\u53cb\uff0c\u53ef\u4ee5\u53c3\u8003\uff1a<strong><span style=\"text-decoration: underline;\"><a href=\"http:\/\/physicfit.com\/homegym-bench\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/homegym-bench\/\">\u81e5\u63a8\u6905\u63a8\u85a6<\/a><\/span>\uff06<span style=\"text-decoration: underline;\"><a href=\"http:\/\/physicfit.com\/adjustable-dumbbell\/\" title=\"http:\/\/physicfit.com\/adjustable-dumbbell\/\">\u53ef\u8abf\u5f0f\u555e\u9234\u63a8\u85a6<\/a><\/span><\/strong>\uff0c\u9019\u5169\u7bc7\u6587\u7ae0<\/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=\"%E7%B7%B4%E8%83%B8%E7%A5%95%E8%A8%A3%EF%BC%834_%E5%A4%9A%E8%A7%92%E5%BA%A6%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4\"><\/span><strong>\u7df4\u80f8\u7955\u8a23\uff034  \u591a\u89d2\u5ea6\u80f8\u808c\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u591a\u89d2\u5ea6\u80f8\u808c\u8a13\u7df4\u662f\u91dd\u5c0d\u8a13\u7df4\u4e00\u6bb5\u6642\u9593\uff0c\u60f3\u8981\u5c0b\u6c42\u66f4\u591a\u9032\u6b65\u7684\u4eba<\/strong><\/p>\n\n\n\n<p>\u7576\u4f60\u628a\u5e73\u80f8\u63a8\u8a13\u7df4\u597d\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u8981\u505a\u7684\u5c31\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u591a\u89d2\u5ea6<\/span><\/strong>\u53bb\u523a\u6fc0\u80f8\u808c<\/p>\n\n\n\n<p>\u56e0\u70ba\u4e0a\u9762\u7684\u89e3\u5256\u5b78\u8aaa\u904e\uff1a\u300c\u80f8\u808c\u5206\u6210\u4e0a\u80f8\u3001\u4e2d\u80f8\u3001\u4e0b\u80f8\u3001\u80f8\u4e2d\u7e2b\u3001\u80f8\u5916\u5ef6\u300d<\/p>\n\n\n\n<p>\u65e2\u7136\u5206\u6210\u90a3\u9ebc\u591a\u7684\u80f8\u808c\u808c\u7fa4\uff0c\u5c31\u4ee3\u8868\u8981\u7528\u300c\u66f4\u591a\u7684\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c\u300d\u4f86\u5145\u5206\u523a\u6fc0\u4f60\u7684\u80f8\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\u6559\u4f60\u4e00\u4e9b\u7c21\u55ae\u7684\u53e3\u8a23\uff1a<\/p>\n\n\n\n<ul><li>\u5617\u8a66\u628a\u300c\u624b\u300d\u653e\u5728\u4e0d\u540c\u7684\u9ad8\u5ea6\uff0c\u53bb\u611f\u53d7\u80f8\u808c\u7684\u767c\u529b<\/li><li>\u5728\u4e0d\u78ba\u5b9a\u7684\u60c5\u6cc1\u4e0b\uff0c\u5148\u7528\u8f15\u91cd\u91cf\u55ae\u908a\u64cd\u4f5c\uff0c\u53e6\u4e00\u96bb\u624b\u653e\u5728\u81ea\u5df1\u7684\u80f8\u808c\u4e0a\u611f\u53d7<\/li><li>\u4e00\u822c\u60c5\u6cc1\uff0c\u89d2\u5ea6\u7531<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e0a\u5f80\u4e0b<\/span><\/strong>\uff1a\u4e0b\u80f8<\/li><li>\u4e00\u822c\u60c5\u6cc1\uff0c\u89d2\u5ea6\u7531<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e0b\u5f80\u4e0a<\/span><\/strong>\uff1a\u4e0a\u80f8<\/li><li>\u4e00\u822c\u60c5\u6cc1\uff0c\u89d2\u5ea6<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5e73\u884c<\/span><\/strong>\uff1a\u4e2d\u80f8<\/li><li>\u4e00\u822c\u60c5\u6cc1\uff0c\u96d9\u624b\u8d8a\u5f80<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e2d\u9593\u593e<\/span><\/strong>\uff1a\u80f8\u4e2d\u7e2b<\/li><li>\u4e00\u822c\u60c5\u6cc1\uff0c\u96d9\u624b\u8d8a\u5f80<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5074\u908a\u593e<\/span><\/strong>\uff1a\u80f8\u5916\u5ef6<\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u53e3\u8a23\u540c\u6642\u4e5f\u662f\u6211\u5065\u8eab4\u5e74\u4f86\uff0c\u6240\u5f97\u5230\u7684\u5fc3\u5f97<\/p>\n\n\n\n<p>\u4e0b\u6b21\u4e0d\u59a8\u8a66\u8a66\u770b\uff0c\u638c\u63e1\u9019\u4e9b\u8a23\u7ac5\uff0c\u4f60\u4e5f\u80fd\u7df4\u51fa\u6f02\u4eae\u7684\u80f8\u808c\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=\"4_%E6%96%B0%E6%89%8B%E5%BF%85%E7%B7%B4_TOP%EF%BC%93%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>4. \u65b0\u624b\u5fc5\u7df4 TOP\uff13\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4TOP-1_%E5%B9%B3%E8%83%B8%E6%8E%A8\"><\/span><strong>\u80f8\u808c\u8a13\u7df4TOP-1 \u5e73\u80f8\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p> <\/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\/\u53f2\u5bc6\u65af-\u80f8\u63a8.jpg\" alt=\"\u80f8\u808c\u8a13\u7df4-\u53f2\u5bc6\u65af\u5e73\u80f8\u63a8\" class=\"wp-image-1955\" width=\"312\" height=\"176\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6bd4\u8d77\u81ea\u7531\u91cd\u91cf\u7684\u69d3\u9234\uff0c\u6211<strong>\u66f4\u63a8\u85a6\u4f7f\u7528\u300c\u53f2\u5bc6\u65af\u300d<\/strong><\/p>\n\n\n\n<p>\u56e0\u70ba\u53f2\u5bc6\u65af\u6709\u56fa\u5b9a\u7684\u8ecc\u9053\uff0c\u6240\u4ee5\u5728\u5b89\u5168\u6027\u3001\u7a69\u5b9a\u6027\u76f8\u5c0d\u5f88\u9ad8<\/p>\n\n\n\n<p> \u65b0\u624b\u5728\u524d\u671f\u60f3\u8981\u8b93\u4f60\u7684\u80f8\u808c\u5feb\u901f\u9032\u6b65\uff0c\u4f7f\u7528\u53f2\u5bc6\u65af\u4f86\u80f8\u63a8\uff0c\u7d55\u5c0d\u662f\u6700\u4f73\u9078\u64c7<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B9%B3%E8%83%B8%E6%8E%A8_%E6%93%8D%E4%BD%9C%E8%A6%81%E9%BB%9E%EF%BC%9A\"><\/span><strong>\u5e73\u80f8\u63a8 \u64cd\u4f5c\u8981\u9ede\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul><li>\u5148\u628a\u91cd\u8a13\u6905\u79fb\u81f3\u69d3\u7684\u300c<strong>\u6b63\u4e2d\u592e<\/strong>\u300d<\/li><li>\u69d3\u843d\u4e0b\u7684\u4f4d\u7f6e\u8981\u8ddf\u4f60\u7684\u4e73\u982d\u5e73\u884c<\/li><li>\u624b\u8098\u6253\u958b30\uff5e45\u00b0\u7684\u89d2\u5ea6<\/li><\/ul>\n\n\n\n<p>\u8981\u8a18\u5f97\u300c\u5343\u842c\u4e0d\u8981\u628a\u624b\u8098\u6253\u592a\u958b\uff0c\u751a\u81f3\u63a5\u8fd190\u00b0\u7684\u89d2\u5ea6\u300d\uff0c\u56e0\u70ba\u6703\u8b8a\u6210\u90fd\u662f\u4f60\u7684\u80a9\u8180\u5728\u627f\u53d7\u91cd\u91cf<\/p>\n\n\n\n<p>\u4e5f\u4e0d\u8981\u628a\u4f60\u7684\u624b\u8098\u8cbc\u592a\u7dca\uff0c\u6703\u8b93\u4f60\u7684\u4e09\u982d\u808c\u9700\u8981\u51fa\u66f4\u591a\u7684\u529b<\/p>\n\n\n\n<p>\u6700\u597d\u7684\u65b9\u5f0f\u9084\u662f\u300c<strong>\u624b\u8098\u6253\u958b30\uff5e45\u00b0\u7684\u89d2\u5ea6<\/strong>\u300d<\/p>\n\n\n\n<p>\u800c\u9019\u500b\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c\u662f\u91dd\u5c0d\u4f60\u300c<strong>\u6574\u500b\u80f8\u5927\u808c<\/strong>\u300d<\/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=\"%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4TOP-2_%E8%9D%B4%E8%9D%B6%E6%A9%9F%E5%A4%BE%E8%83%B8\"><\/span><strong>\u80f8\u808c\u8a13\u7df4TOP-2 \u8774\u8776\u6a5f\u593e\u80f8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u8774\u8776\u593e\u80f8.jpg\" alt=\"\u80f8\u808c\u8a13\u7df4-\u8774\u8776\u6a5f\u593e\u80f8\" class=\"wp-image-1953\" width=\"267\" height=\"265\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u8774\u8776\u593e\u80f8.jpg 307w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u8774\u8776\u593e\u80f8-300x298.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u8774\u8776\u593e\u80f8-150x150.jpg 150w\" sizes=\"(max-width: 267px) 100vw, 267px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u300c<strong>\u80f8\u4e2d\u7e2b<\/strong>\u300d\u662f\u6211\u8a8d\u70ba<strong>\u52a0\u901f\u80f8\u808c\u5851\u5f62<\/strong>\u7684\u5fc5\u7df4\u80f8\u808c\u808c\u7fa4<\/p>\n\n\n\n<p>\u4e0d\u7ba1\u662f\u65b0\u624b\u6216\u662f\u8001\u624b\uff0c\u8774\u8776\u6a5f\u593e\u80f8\u90fd\u662f\u5f88\u591a\u4eba\u7df4\u80f8\u5fc5\u7df4\u7684\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c\u4e4b\u4e00<\/p>\n\n\n\n<p>\u60f3\u8b93\u80f8\u808c\u770b\u8d77\u4f86\u66f4\u96c6\u4e2d\uff0c\u8a13\u7df4\u597d\u9019\u500b\u80f8\u808c\u52d5\u4f5c\u5c31\u5c0d\u4e86\uff01<\/p>\n\n\n\n<p>\u9019\u500b\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c\u57fa\u672c\u4e0a\u53ea\u8981\u628a\u63e1\u628a\u5f80\u4e2d\u9593\u593e\u5c31\u597d\uff0c\u4e0d\u7ba1\u59ff\u52e2\u518d\u906d\uff0c\u90fd\u9084\u662f\u80fd\u523a\u6fc0\u5230\u4f60\u7684\u80f8\u4e2d\u7e2b<\/p>\n\n\n\n<p>\u4e0d\u904e\u4f60\u9700\u8981\u6ce8\u610f\u7684\u5c31\u662f\u8981\u300c<strong>\u633a\u80f8<\/strong>\u300d\uff0c\u9019\u53ef\u4ee5\u66f4\u5e6b\u52a9\u4f60\u5b64\u7acb\u80f8\u808c\u7684\u8a13\u7df4<\/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=\"%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4TOP-3_%E7%B9%A9%E7%B4%A2%E4%B8%8B%E6%96%9C%E5%A4%BE%E8%83%B8\"><\/span><strong>\u80f8\u808c\u8a13\u7df4TOP-3 \u7e69\u7d22\u4e0b\u659c\u593e\u80f8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u7e69\u7d22\u80f8.jpg\" alt=\"\u80f8\u808c\u8a13\u7df4-\u7e69\u7d22\u4e0b\u659c\u593e\u80f8\" class=\"wp-image-1954\" width=\"425\" height=\"205\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u5e38\u5e38\u770b\u5230\u5f88\u591a\u4eba\u5728\u7528Cable\u9032\u884c\u593e\u80f8\uff0c\u800c\u901a\u5e38\u90fd\u6703\u662f\u7528\u96d9\u624b<\/p>\n\n\n\n<p>\u4f46\u56e0\u70ba\u65b0\u624b\u5e38\u5e38\u6703\u6709\u300c\u80a9\u8180\u904e\u5ea6\u5f8c\u6536\uff0c\u5c0e\u81f4\u7df4\u5b8c\u80a9\u8180\u5f88\u9178\u300d\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u6240\u4ee5\u6211\u66f4\u50be\u5411\u65bc\u63a8\u85a6\u4f7f\u7528\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u55ae\u908a<\/span><\/strong>\u300d\u7684\u65b9\u5f0f\u593e\u80f8\uff0c\u4f86\u78ba\u4fdd\u4f60\u59ff\u52e2\u7684\u6b63\u78ba<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B9%A9%E7%B4%A2%E4%B8%8B%E6%96%9C%E5%A4%BE%E8%83%B8_%E6%AD%A3%E7%A2%BA%E6%93%8D%E4%BD%9C%E6%AD%A5%E9%A9%9F%EF%BC%9A\"><\/span><strong>\u7e69\u7d22\u4e0b\u659c\u593e\u80f8 \u6b63\u78ba\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ol><li>\u5c07cable\u62c9\u51fa\uff0c\u624b\u5f8c\u6536\u5230\u8ddf\u8eab\u9ad4\u6c34\u5e73<\/li><li>\u89d2\u5ea6\u4ee5\u81ea\u5df1\u70ba\u4e2d\u5fc3\u300c\u5411\u53f3\u4e0b\u65b9\u300d\u63a8<\/li><li>\u518d\u5f8c\u6536\u5230\u8eab\u9ad4\u6c34\u5e73\u7684\u4f4d\u7f6e<\/li><\/ol>\n\n\n\n<p>\u6211\u500b\u4eba\u5efa\u8b70\u5f9e\u4f60\u6bd4\u8f03\u6c92\u529b\u7684\u90a3\u908a\u958b\u59cb\uff0c\u901a\u5e38\u662f<strong>\u5de6\u908a<\/strong>\u958b\u59cb<\/p>\n\n\n\n<p>\u56e0\u70ba\u7576\u4f60\u5f9e\u80f8\u808c\u6bd4\u8f03\u5f31\u7684\u90a3\u908a\u958b\u59cb\u6642\uff0c\u4e5f\u80fd\u78ba\u4fdd\u5169\u908a\u6240\u505a\u7684\u6b21\u6578\u80fd\u4e00\u6a23\u591a\uff0c\u66f4\u53ef\u4ee5\u6e1b\u5c11\u808c\u8089\u5931\u8861\u7684\u60c5\u6cc1\u767c\u751f<\/p>\n\n\n\n<p>\u800c\u9019\u500b\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c\u662f\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u4e0b\u80f8<\/strong>\u300d\u3001\u300c<strong>\u80f8\u5916\u5ef6<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"OygummQTSB\"><a href=\"https:\/\/physicfit.com\/cable-training\/\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/cable-training\/embed\/#?secret=OygummQTSB\" data-secret=\"OygummQTSB\" 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<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E9%80%B2%E9%9A%8E%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4_%E2%80%93_%E5%85%B6%E4%BB%96%E5%8B%95%E4%BD%9C\"><\/span><strong>5. \u9032\u968e\u80f8\u808c\u8a13\u7df4 &#8211; \u5176\u4ed6\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u9032\u968e\u80f8\u808c\u8a13\u7df4\u7576\u4e2d\uff0c\u6211\u6703\u63d0\u5230\u66f4\u591a\u89d2\u5ea6\u7684\u80f8\u808c\u8a13\u7df4\uff0c<strong>\u9069\u5408\u60f3\u8981\u96d5\u5851\u80f8\u808c\u7684\u4eba<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4_-1_%E4%B8%8A%E8%83%B8%E5%8F%B2%E5%AF%86%E6%96%AF%E5%95%9E%E9%88%B4%E8%B6%85%E7%B4%9A%E7%B5%84\"><\/span><strong>\u9032\u968e\u80f8\u808c\u8a13\u7df4 -1<\/strong> <strong>\u4e0a\u80f8<strong>\u53f2\u5bc6\u65af<\/strong>+<strong>\u555e\u9234<\/strong>\u8d85\u7d1a\u7d44<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u88e1\u770b\u5230\u7684\u4e0a\u80f8\u8d85\u7d1a\u7d44\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u8981\u300c<strong>\u64cd\u7206\u4f60\u7684\u4e0a\u80f8<\/strong>\u300d<\/p>\n\n\n\n<p>\u9019\u9805\u8a13\u7df4\u7684\u597d\u8655\u9664\u4e86\u80fd\u8b93\u80f8\u808c\u5145\u5206\u523a\u6fc0\u4ee5\u5916\uff0c\u66f4\u53ef\u4ee5\u70ba\u5f8c\u9762\u7684\u80f8\u808c\u8a13\u7df4\u505a\u71b1\u8eab\u7684\u6e96\u5099<\/p>\n\n\n\n<p>\u6240\u4ee5\u9019\u9805\u8a13\u7df4\uff0c\u6211\u975e\u5e38\u63a8\u85a6\u64fa\u518d\u300c\u7b2c\u4e00\u500b\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A\"><\/span><strong>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ol><li>\u53f2\u5bc6\u65af\u63a8\u4e0a\u80f8\uff0c\u5927\u7d048\uff5e10\u4e0b\u7684\u91cd\u91cf<\/li><li>\u4e2d\u9593\u4e0d\u4f11\u606f\uff0c\u76f4\u63a5\u63db\u555e\u9234\u80f8\u63a8<\/li><li>\u555e\u9234\u80f8\u63a8\u4ee5\u8f15\u91cd\u91cf\u70ba\u4e3b\uff0c\u76e1\u53ef\u80fd\u7684\u63a8\u52308\uff5e10\u4e0b<\/li><\/ol>\n\n\n\n<p>\u6211\u6703\u628a\u4e3b\u8981\u7684\u9ad4\u529b\u4fdd\u7559\u5728\u53f2\u5bc6\u65af\u4e0a\u80f8\u63a8\uff0c\u555e\u9234\u7684\u90e8\u5206\u53ea\u662f\u70ba\u4e86\u8b93\u4f60\u7684\u80f8\u808c\u5b8c\u5168\u5145\u8840\u3001\u523a\u6fc0\u4f60\u7684\u80f8\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85%EF%BC%9A\"><\/span><strong>\u6ce8\u610f\u4e8b\u9805\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul><li>\u53ef\u4ee5\u5148\u628a\u80f8\u690e\u633a\u51fa\u4f86\uff0c\u518d\u9032\u884c\u64cd\u4f5c<\/li><li>\u81e5\u63a8\u6905\u7684\u89d2\u5ea6\u4ecb\u65bc30\uff5e45\u00b0\uff0c\u8d8a\u4e0a\u9762\u5c31\u8d8a\u63a5\u8fd1\u9396\u9aa8\uff0c\u7df4\u5230\u7684\u80f8\u808c\u4e5f\u6703\u66f4\u4e0a\u9762<\/li><li>\u4e3b\u8981\u662f\u4ee5\u300c\u53f2\u5bc6\u65af\u80f8\u63a8\u300d\u70ba\u4e3b\uff0c\u555e\u9234\u505a\u5230\u529b\u7aed<\/li><\/ul>\n\n\n\n<p>\u4f46\u56e0\u70ba\u9019\u662f\u300c\u8d85\u7d1a\u7d44\u300d\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u6703\u975e\u5e38\u7d2f\uff0c\u6240\u4ee5\u7d44\u9593\u4f11\u606f\u5efa\u8b70\u4e5f\u53ef\u4ee5\u6293\u9577\u4e00\u9ede\uff0c\u5927\u7d041\uff5e2\u5206\u9418<\/p>\n\n\n\n<p>\u9019\u500b\u7df4\u6cd5\u662f\u53c3\u8003\u81ea <strong><span style=\"text-decoration: underline;\">\u5922\u591a\u548c\u842c\u5e2b\u5085<\/span><\/strong> \u7684\u80f8\u808c\u8a13\u7df4\u5f71\u7247\u518d\u53bb\u6539\u7de8\u7684\uff0c<strong><span class=\"has-inline-color has-vivid-red-color\">\u5f71\u7247\u4e2d (3:31)<\/span><\/strong> \u7684\u5730\u65b9\u958b\u59cb\u3000\u3000<\/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=\"\u842c\u5e2b\u5085 JASON \u8a13\u7df4\u83dc\u55ae [\u4e0a\u80f8\u65b0\u5e79\u7dda] \u51ac\u8a13\u990a\u8089\u589e\u91cf\u4e2d!!! - \u5922\u591a\u589e\u808c\u7cfb\u5217\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mrZcGLutPbg?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<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4_-2_%E6%A7%93%E7%89%87%E5%A4%BE%E8%83%B8\"><\/span><strong>\u9032\u968e\u80f8\u808c\u8a13\u7df4 -2 \u69d3\u7247\u593e\u80f8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u80f8\u808c\u8a13\u7df4\u662f\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u80f8\u4e2d\u7e2b<\/strong>\u300d<\/p>\n\n\n\n<p>\u6211\u81ea\u5df1\u5617\u8a66\u904e\u5404\u7a2e\u593e\u4e2d\u7e2b\u7684\u80f8\u808c\u8a13\u7df4\u5f8c\uff0c\u89ba\u5f97\u9019\u500b\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c\u7684\u523a\u6fc0\u5ea6\u975e\u5e38\u597d<\/p>\n\n\n\n<p>\u56e0\u6b64\u60f3\u63a8\u85a6\u7d66\u4f60\u8a66\u8a66\u770b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%93%8D%E4%BD%9C%E8%A6%81%E9%BB%9E%EF%BC%9A\"><\/span><strong>\u64cd\u4f5c\u8981\u9ede\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul><li>\u96d9\u624b\u6293\u4f4f\u69d3\u7247\u4e2d\u9593\u7684\u7a7a\u9699\u3001\u6216\u5169\u5074<\/li><li>\u5168\u7a0b\u5c07\u80f8\u808c\u593e\u7dca<\/li><li>\u80f8\u808c\u5b8c\u6574\u6536\u7e2e\u5373\u53ef\uff0c\u96d9\u624b\u4e0d\u5fc5\u5b8c\u5168\u6253\u76f4<\/li><\/ul>\n\n\n\n<p>\u4f60\u8981\u5c07\u6ce8\u610f\u529b\u653e\u5728\u300c\u80f8\u808c\u7684\u6536\u7e2e\u300d\uff0c\u800c\u4e0d\u662f\u624b\u90e8\u7684\u6536\u7e2e<\/p>\n\n\n\n<p>\u800c\u6b63\u5e38\u60c5\u6cc1\u4e0b\uff0c\u80f8\u808c\u5b8c\u6574\u7684\u6536\u7e2e\u5176\u5be6\u662f\u300c\u4e0d\u9700\u8981\u5230\u6574\u96bb\u624b\u6253\u76f4\u7684\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>(1) \u5be6\u5fc3\u69d3\u7247\uff1a\u69d3\u7247\u56db\u5468\u7686\u53ef\u6293\u63e1<\/strong><\/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\/\u5be6\u5fc3\u69d3\u7247-4.jpg\" alt=\"\u80f8\u808c\u8a13\u7df4-\u5be6\u5fc3\u69d3\u7247\" class=\"wp-image-1749\" width=\"135\" height=\"128\"\/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>(2) \u4e2d\u7a7a\u69d3\u7247\uff1a\u69d3\u7247\u4e2d\u9593\u7684\u4e09\u500b\u7e2b\u7686\u53ef\u6293\u63e1<\/strong><\/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\/\u69d3\u7247-5.jpg\" alt=\"\u80f8\u808c\u8a13\u7df4-\u4e2d\u7a7a\u69d3\u7247\" class=\"wp-image-1747\" width=\"149\" height=\"143\"\/><\/figure>\n\n\n\n<p>\u9019\u500b\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c\u662f\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u80f8\u4e2d\u7e2b<\/strong>\u300d<\/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=\"6_%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_Q%EF%BC%86A\"><\/span><strong>6. \u80f8\u808c\u8a13\u7df4\u5e38\u898b\u554f\u984c Q\uff06A<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u88e1\u6703\u89e3\u7b54\u5e7e\u500b\u5927\u5bb6\u5728\u80f8\u808c\u8a13\u7df4\u6642\uff0c\u6bd4\u8f03\u5e38\u9047\u5230\u7684\u554f\u984c\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1_%E8%83%B8%E6%8E%A8%E6%99%82%EF%BC%8C%E8%82%A9%E8%86%80%E5%A5%BD%E9%85%B8%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q1<\/strong> : \u80f8\u63a8\u6642\uff0c\u80a9\u8180\u597d\u9178\u600e\u9ebc\u8fa6\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80f8\u63a8\u6700\u5e38\u9047\u5230\u7684\u554f\u984c\u5c31\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u80a9\u8180\u9178\u75db<\/span><\/strong><\/p>\n\n\n\n<p>\u53ea\u8981\u662f\u52d5\u4f5c\u4e0d\u6b63\u78ba\u3001\u6696\u8eab\u4e0d\u5920\u3001\u91cd\u91cf\u592a\u91cd\uff0c\u90fd\u6709\u53ef\u80fd\u767c\u751f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u5e7e\u500b\u65b9\u6cd5\u662f\u4f60\u53ef\u4ee5\u5617\u8a66\u7684\uff1a<\/p>\n\n\n\n<ul><li>\u7a7a\u69d3\u6696\u8eab3\uff5e4\u7d4420\u4e0b<\/li><li>\u7528\u8f15\u7684\u555e\u9234\uff0c\u5148\u5c07\u95dc\u7bc0\u71b1\u958b<\/li><li>\u904b\u52d5\u4e4b\u524d\uff0c\u5148\u6309\u6469\u4f60\u7684\u4e09\u89d2\u808c\u524d\u675f<\/li><\/ul>\n\n\n\n<p>\u9664\u4e86\u4ee5\u4e0a\u7684\u65b9\u6cd5\u4e4b\u5916\uff0c\u5efa\u8b70\u80f8\u63a8\u6642\uff0c\u91cd\u91cf\u4e0d\u8981\u52a0\u7684\u592a\u5feb\uff0c\u5426\u5247\u5f88\u6709\u53ef\u80fd\u5c0e\u81f4\u80a9\u8180\u62c9\u50b7\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2_%E7%B7%B4%E5%AE%8C%E8%83%B8%E8%82%8C%E5%BE%8C%EF%BC%8C%E5%A5%BD%E5%83%8F%E6%B2%92%E4%BB%80%E9%BA%BC%E6%84%9F%E8%A6%BA\"><\/span><strong>Q2 : <\/strong>\u7df4\u5b8c\u80f8\u808c\u5f8c\uff0c\u597d\u50cf\u6c92\u4ec0\u9ebc\u611f\u89ba<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u660e\u660e\u6709\u8a8d\u771f\u8a13\u7df4\u80f8\u808c\u4e86\uff0c\u4f46\u662f\u80f8\u808c\u597d\u50cf\u6c92\u6709\u4ec0\u9ebc\u6cf5\u611f\uff1f<\/p>\n\n\n\n<p><strong>\u5148\u4f86\u8aaa\u8aaa\u5e7e\u7a2e\u53ef\u80fd\u9020\u6210\u7684\u539f\u56e0\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u4f60\u7684\u80f8\u808c\u9084\u6c92\u5b8c\u5168\u529b\u7aed<\/li><li>\u7576\u4e0b\u6c92\u611f\u89ba\u800c\u5df2\uff0c\u4f46\u9694\u5929\u5176\u5be6\u6703\u5f88\u9178<\/li><li>\u78b3\u6c34\u5403\u592a\u5c11<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\u518d\u4f86\u662f\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u518d\u53bb\u505a\u500b\u5e7e\u7d44\u4f0f\u5730\u633a\u8eab\uff1a4\u00d712\u4e0b<\/li><li>\u5927\u529b\u6309\u58d3\u80f8\u808c\uff0c\u6df1\u5c64\u7684\u5730\u65b9\u5176\u5be6\u5df2\u7d93\u5f88\u9178\u75db\u4e86<\/li><li>\u78b3\u6c34\u5403\u592a\u5c11\u6703\u5c0e\u81f4\u5145\u8840\u611f\u4e0d\u597d\uff0c\u8a13\u7df4\u524d\u5403\u4e00\u9ede\u78b3\u6c34<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3_%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E8%83%B8%E8%82%8C%E6%AF%94%E8%BC%83%E5%9C%93%EF%BC%8C%E4%BB%96%E7%9A%84%E6%AF%94%E8%BC%83%E6%96%B9%EF%BC%9F\"><\/span><strong>Q3 : <\/strong>\u70ba\u4ec0\u9ebc\u6211\u7684\u80f8\u808c\u6bd4\u8f03\u5713\uff0c\u4ed6\u7684\u6bd4\u8f03\u65b9\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80f8\u808c\u7684\u5f62\u72c0\u662f\u7531\u57fa\u56e0\u4f86\u6c7a\u5b9a\u7684\uff0c\u4e5f\u6c92\u6709\u54ea\u500b\u624d\u662f\u6bd4\u8f03\u597d\u7684<\/p>\n\n\n\n<p>\u4f60\u53ea\u8981\u7528\u76e1\u5168\u529b\uff0c\u628a\u4f60\u7684\u80f8\u808c\u7df4\u597d\u5c31\u53ef\u4ee5\u4e86<\/p>\n\n\n\n<p>\u9019\u88e1\u7d66\u4f60\u4e00\u9ede\u81ea\u4fe1<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"294\" height=\"292\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/jeremy-povtin.jpg\" alt=\"Jeremy Potvin\" class=\"wp-image-1959\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/jeremy-povtin.jpg 294w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/jeremy-povtin-150x150.jpg 150w\" sizes=\"(max-width: 294px) 100vw, 294px\" \/><figcaption><strong>Jeremy Potvin<\/strong> \u80f8\u808c\u504f\u5411\u6bd4\u8f03\u5713\u7684\uff0c\u4f46\u4ed6\u4e00\u6a23\u62ff\u4e0b\u4e862020 Mr.Olympia \u5065\u9ad4\u7b2c\u56db<\/figcaption><\/figure>\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\/jeremy-buendia.jpg\" alt=\"Jeremy Buendia\" class=\"wp-image-1960\" width=\"274\" height=\"194\"\/><figcaption><strong>Jeremy Buendia<\/strong> \u80f8\u808c\u504f\u5411\u65b9\u5f62\u7684\uff0c\u4ed6\u53ef\u662f\u66fe\u7d93\u62ff\u4e0b4\u6b21\u5065\u9ad4\u51a0\u8ecd\u7684\u7537\u4eba<\/figcaption><\/figure>\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=\"7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/back-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\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/back-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\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/back-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer 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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\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\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<\/a><\/li><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 href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/cable-training\/\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u9019\u7bc7\u6587\u7ae0\u5c31\u662f\u8981\u4f86\u4ecb\u7d39\u6bcf\u500b\u7537\u4eba\u7684\u6700\u611b\u300c\u5927\u80f8\u808c\u300d\uff01 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--><\/p>\n","protected":false},"author":1,"featured_media":1987,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","footnotes":""},"categories":[1,9],"tags":[],"aioseo_notices":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u80f8\u808c-\u5065\u8eab\u7cbe\u9078\u5716.jpg","_links":{"self":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/1654"}],"collection":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/comments?post=1654"}],"version-history":[{"count":3,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/1654\/revisions"}],"predecessor-version":[{"id":8246,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/1654\/revisions\/8246"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media\/1987"}],"wp:attachment":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media?parent=1654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/categories?post=1654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/tags?post=1654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}