{"id":2079,"date":"2021-01-24T11:50:08","date_gmt":"2021-01-24T03:50:08","guid":{"rendered":"http:\/\/physicfit.com\/?p=2079"},"modified":"2023-08-20T10:55:41","modified_gmt":"2023-08-20T02:55:41","slug":"shoulder-training","status":"publish","type":"post","link":"https:\/\/physicfit.com\/shoulder-training\/","title":{"rendered":"\u30102023\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"},"content":{"rendered":"\n<p>\u5982\u679c\u4f60\u548c\u4ee5\u524d\u7684\u6211\u4e00\u6a23<\/p>\n\n\n\n<p>\u89ba\u5f97\u80a9\u8180\u600e\u9ebc\u7df4\u90fd\u7df4\u4e0d\u5927\uff0c\u7df4\u5b8c\u597d\u50cf\u4e5f\u6c92\u611f\u89ba\uff1f<\/p>\n\n\n\n<p>\u9019\u4e9b\u611f\u89ba\u6211\u90fd\u61c2\uff0c\u56e0\u70ba\u6211\u7684\u80a9\u8180\u4e5f\u662f\u597d\u4e00\u9663\u5b50\u90fd\u6c92\u6709\u4efb\u4f55\u9032\u5c55<\/p>\n\n\n\n<p>\u76f4\u5230\u5f8c\u4f86\u548c\u670b\u53cb\u4e00\u8d77\u7814\u7a76\u51fa\u4e00\u5957\u300c<strong>\u7df4\u80a9\u5bf6\u5178<\/strong>\u300d\uff0c\u624d\u6709\u4e86\u660e\u986f\u7684\u8b8a\u5316<\/p>\n\n\n\n<p>\u6211\u6703\u5728\u9019\u7bc7\u300c<strong>\u4e09\u89d2\u808c\u5168\u653b\u7565<\/strong>\u300d\u88e1\uff0c\u6559\u4f60\u6253\u9020\u5b8c\u7f8e\u5357\u74dc\u80a9<\/p>\n\n\n\n<p>( 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\u53cd\u5411\u98db\u9ce5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/shoulder-training\/#%E9%80%B2%E9%9A%8E%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-3_%E8%87%89%E6%8B%89\" title=\"\u9032\u968e\u4e09\u89d2\u808c\u8a13\u7df4 TOP-3 \u81c9\u62c9\">\u9032\u968e\u4e09\u89d2\u808c\u8a13\u7df4 TOP-3 \u81c9\u62c9<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/shoulder-training\/#6_%E4%B8%89%E8%A7%92%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. \u4e09\u89d2\u808c\u8a13\u7df4\u5e38\u898b\u554f\u984c Q\uff06A\">6. \u4e09\u89d2\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-17\" href=\"https:\/\/physicfit.com\/shoulder-training\/#Q1%EF%BC%9A_%E6%AF%8F%E6%AC%A1%E7%B7%B4%E8%82%A9%E9%83%BD%E6%B2%92%E6%84%9F%E8%A6%BA%EF%BC%8C%E5%88%B0%E5%BA%95%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q1\uff1a \u6bcf\u6b21\u7df4\u80a9\u90fd\u6c92\u611f\u89ba\uff0c\u5230\u5e95\u600e\u9ebc\u8fa6\uff1f\">Q1\uff1a \u6bcf\u6b21\u7df4\u80a9\u90fd\u6c92\u611f\u89ba\uff0c\u5230\u5e95\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-18\" href=\"https:\/\/physicfit.com\/shoulder-training\/#Q2%EF%BC%9A_%E7%B7%B4%E8%82%A9%E6%99%82%EF%BC%8C%E6%96%9C%E6%96%B9%E5%A5%BD%E9%85%B8\" title=\"Q2\uff1a \u7df4\u80a9\u6642\uff0c\u659c\u65b9\u597d\u9178\">Q2\uff1a \u7df4\u80a9\u6642\uff0c\u659c\u65b9\u597d\u9178<\/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\/shoulder-training\/#Q3%EF%BC%9A_%E7%B7%B4%E8%83%B8%E5%AE%8C%E9%9A%94%E5%A4%A9%EF%BC%8C%E4%B8%89%E8%A7%92%E8%82%8C%E5%89%8D%E6%9D%9F%E5%A5%BD%E9%85%B8%EF%BC%8C%E6%88%91%E4%BB%8A%E5%A4%A9%E8%A9%B2%E7%B7%B4%E8%82%A9%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a \u7df4\u80f8\u5b8c\u9694\u5929\uff0c\u4e09\u89d2\u808c\u524d\u675f\u597d\u9178\uff0c\u6211\u4eca\u5929\u8a72\u7df4\u80a9\u55ce\uff1f\">Q3\uff1a \u7df4\u80f8\u5b8c\u9694\u5929\uff0c\u4e09\u89d2\u808c\u524d\u675f\u597d\u9178\uff0c\u6211\u4eca\u5929\u8a72\u7df4\u80a9\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/shoulder-training\/#Q4%EF%BC%9A_%E7%82%BA%E4%BA%86%E8%AE%93%E8%82%A9%E8%86%80%E7%9C%8B%E8%B5%B7%E4%BE%86%E6%9B%B4%E5%87%B8%EF%BC%8C%E6%88%91%E6%98%AF%E4%B8%8D%E6%98%AF%E8%A6%81%E7%8B%82%E7%B7%B4%E4%B8%89%E8%A7%92%E8%82%8C%E4%B8%AD%E6%9D%9F%EF%BC%9F\" title=\"Q4\uff1a \u70ba\u4e86\u8b93\u80a9\u8180\u770b\u8d77\u4f86\u66f4\u51f8\uff0c\u6211\u662f\u4e0d\u662f\u8981\u72c2\u7df4\u4e09\u89d2\u808c\u4e2d\u675f\uff1f\">Q4\uff1a \u70ba\u4e86\u8b93\u80a9\u8180\u770b\u8d77\u4f86\u66f4\u51f8\uff0c\u6211\u662f\u4e0d\u662f\u8981\u72c2\u7df4\u4e09\u89d2\u808c\u4e2d\u675f\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/shoulder-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-22\" href=\"https:\/\/physicfit.com\/shoulder-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-23\" href=\"https:\/\/physicfit.com\/shoulder-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-24\" href=\"https:\/\/physicfit.com\/shoulder-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-25\" href=\"https:\/\/physicfit.com\/shoulder-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_%E4%B8%89%E8%A7%92%E8%82%8C%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E4%BD%9C%E7%94%A8%E5%8F%88%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>1. \u4e09\u89d2\u808c\u662f\u4ec0\u9ebc\uff1f\u4f5c\u7528\u53c8\u662f\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u300c<a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%B8%89%E8%A7%92%E8%82%8C\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%B8%89%E8%A7%92%E8%82%8C\"><strong>\u4e09\u89d2\u808c<\/strong>\u300d<\/a>\u7c21\u55ae\u4f86\u8aaa\uff0c\u5c31\u662f\u4f60\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6574\u500b\u80a9\u8180<\/span><\/strong><\/p>\n\n\n\n<p>\u800c\u4e09\u89d2\u808c\u5927\u81f4\u4e0a\u53ef\u4ee5\u5206\u6210\uff1a<\/p>\n\n\n\n<ul><li>\u524d\u675f\uff1a\u5e6b\u52a9\u4f60\u7684\u624b\u81c2\uff0c\u505a\u300c<strong>\u62ac\u624b<\/strong>\u300d\u7684\u52d5\u4f5c<\/li><li>\u4e2d\u675f\uff1a\u5e6b\u52a9\u4f60\u7684\u624b\u81c2\uff0c\u505a\u300c<strong>\u5e73\u8209<\/strong>\u300d\u7684\u52d5\u4f5c<\/li><li>\u5f8c\u675f\uff1a\u5e6b\u52a9\u4f60\u7684\u624b\u81c2\uff0c\u505a\u300c<strong>\u5f8c\u6536<\/strong>\u300d\u7684\u52d5\u4f5c<\/li><\/ul>\n\n\n\n<p>\u3000\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\/\u4e09\u89d2\u808c-\u89e3\u5256\u5716.jpg\" alt=\"\u4e09\u89d2\u808c\u89e3\u5256\u5716\" class=\"wp-image-2081\" width=\"242\" height=\"259\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e09\u89d2\u808c-\u89e3\u5256\u5716.jpg 337w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e09\u89d2\u808c-\u89e3\u5256\u5716-281x300.jpg 281w\" sizes=\"(max-width: 242px) 100vw, 242px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u4e09\u500b\u4e09\u89d2\u808c\u808c\u8089\u675f\uff0c\u6703\u7d44\u6210\u4f60\u7684\u300c<strong>3D\u80a9\u8180<\/strong>\u300d\uff0c\u5c11\u4efb\u4f55\u4e00\u500b\u90fd\u7121\u6cd5\u8b93\u4f60\u7684\u80a9\u8180\u770b\u8d77\u4f86<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u66f4\u7acb\u9ad4<\/span><\/strong><\/p>\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=\"2_%E7%B7%B4%E4%B8%89%E8%A7%92%E8%82%8C%E7%9A%84%E5%A5%BD%E8%99%95%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>2. \u7df4\u4e09\u89d2\u808c\u7684\u597d\u8655\u662f\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u8981\u544a\u8a34\u4f60\uff0c\u70ba\u4ec0\u9ebc\u7537\u4eba\u5c31\u61c9\u8a72\u7df4\u80a9\uff1f<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>(1) \u770b\u8d77\u4f86\u5c31\u662f\u5e25\uff01<\/strong><\/h4>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-thumbnail is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u5357\u74dc\u80a9-150x150.jpg\" alt=\"\u30102021\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\" class=\"wp-image-2729\" width=\"253\" height=\"253\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u80a9\u8180\u662f\u5168\u8eab\u552f\u4e00\u4e00\u500b\uff0c\u4e0d\u9700\u8981\u812b\u8863\u670d\u5c31\u80fd\u770b\u5230\u7684\u808c\u8089<\/p>\n\n\n\n<p>\u64c1\u6709\u4e00\u500b\u539a\u5be6\u3001\u7acb\u9ad4\u3001\u5f37\u58ef\u7684\u80a9\u8180\uff0c\u7d55\u5c0d\u662f\u4f60\u51fa\u9580\u7684\u5fc5\u5099\u54c1<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>(2) \u7df4\u5176\u4ed6\u808c\u7fa4\u7684\u6642\u5019\uff0c\u6703\u66f4\u6709\u529b<\/strong><\/h4>\n\n\n\n<p>\u4e09\u89d2\u808c\u662f\u5f88\u591a\u52d5\u4f5c\u7684\u300c<strong>\u5354\u540c\u808c\u7fa4<\/strong>\u300d\uff0c\u50cf\u662f\u80f8\u63a8\u3001\u4e0b\u62c9\u7b49\u52d5\u4f5c<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u300c<strong>\u5354\u540c\u808c\u7fa4<\/strong>\u300d\u7c21\u55ae\u4f86\u8aaa\uff0c\u5c31\u662f\u5e6b\u52a9\u4f60\u505a\u67d0\u9805\u904b\u52d5\u6642\uff0c\u7a69\u5b9a\u52d5\u4f5c\u7684\u808c\u7fa4<\/p>\n\n\n\n<p>\u4f60\u7684\u4e09\u89d2\u808c\u5982\u679c\u8a13\u7df4\u7684\u597d\uff0c\u4e0d\u53ea\u53ef\u4ee5\u63d0\u5347\u5176\u4ed6\u7684\u904b\u52d5\u8868\u73fe\uff0c\u4e5f\u53ef\u4ee5\u6e1b\u5c11\u4e09\u89d2\u808c\u4ee3\u511f\u7684\u983b\u7387<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>(3) \u63d0\u62c9\u6771\u897f\u7684\u6642\u5019\uff0c\u4e0d\u6703\u5e38\u5e38\u80a9\u8180\u75e0\u75db<\/strong><\/h4>\n\n\n\n<p>\u56e0\u70ba\u900f\u904e\u4e09\u89d2\u808c\u7684\u8a13\u7df4\uff0c\u6240\u4ee5\u5728\u808c\u8010\u529b\u3001\u808c\u529b\u4e0a\u90fd\u5f97\u5230\u4e86\u9032\u6b65<\/p>\n\n\n\n<p>\u7576\u4f60\u8981\u9032\u884c\u4efb\u4f55\uff0c\u50cf\u662f : \u628a\u6771\u897f\u8209\u8d77\u4f86\u3001\u63d0\u91cd\u7269\u7684\u52d5\u4f5c\u6642\uff0c\u80a9\u8180\u81ea\u7136\u4e5f\u4e0d\u6703\u611f\u5230\u75e0\u75db<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u4e09\u89d2\u808c\u8a13\u7df4\u4e0d\u53ea\u662f\u5065\u8eab\u8005\u7684\u6b0a\u5229\uff0c\u5e73\u5e38\u5de5\u4f5c\u9700\u8981\u505a\u5230\u9019\u4e9b\u63d0\u62c9\u52d5\u4f5c\u7684\u4eba\uff0c\u4e5f\u61c9\u8a72\u597d\u597d\u8a13\u7df4\u4e09\u89d2\u808c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3\"><\/span><strong>3. \u4e09\u89d2\u808c\u8a13\u7df4\u79d8\u8a23<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u8981\u4f86\u50b3\u6388\u6211\u7684\u300c<strong>\u4e09\u89d2\u808c\u8a13\u7df4\u79d8\u8a23<\/strong>\u300d\u4e86\uff0c\u7576\u4e2d\u6703\u63d0\u5230\u5f88\u591a\u500b\u4eba\u89c0\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\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"106\" height=\"106\" 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: 106px) 100vw, 106px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%831_%E6%8E%A8%E7%9A%84%E5%8B%95%E4%BD%9C%EF%BC%8C%E4%BB%A5%E5%A4%A7%E9%87%8D%E9%87%8F%E7%82%BA%E4%B8%BB\"><\/span><strong>\u4e09\u89d2\u808c\u8a13\u7df4\u79d8\u8a23\uff031 \u63a8\u7684\u52d5\u4f5c\uff0c\u4ee5\u5927\u91cd\u91cf\u70ba\u4e3b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80a9\u8180\u60f3\u7df4\u5927\uff0c\u95dc\u9375\u5c31\u662f\u8981\u591a\u505a\u300c<strong>\u63a8<\/strong>\u300d\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u300c<strong>\u63a8\u7684\u52d5\u4f5c<\/strong>\u300d\uff0c\u5c31\u662f\u5404\u7a2e\u300c<strong>\u80a9\u63a8\u985e\u578b<\/strong>\u300d\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u555e\u9234\u80a9\u63a8<\/li><li>\u69d3\u9234\u80a9\u63a8<\/li><li>\u5668\u68b0\u80a9\u63a8<\/li><\/ul>\n\n\n\n<p>\u5c6c\u65bc\u6bd4\u8f03\u300c<strong>\u5168\u9762\u6027<\/strong>\u300d\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u70ba\u300c<strong>\u63a8<\/strong>\u300d\u80fd\u5e6b\u52a9\u4f60\u628a\u4e09\u89d2\u808c\u7d66\u5fb9\u5e95\u62c9\u958b\uff0c\u9054\u5230<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6700\u5b8c\u6574\u7684\u6536\u7e2e<\/span><\/strong><\/p>\n\n\n\n<p>\u9019\u500b\u6642\u5019\uff0c\u4f60\u53cd\u800c\u8981\u76e1\u53ef\u80fd\u7684\u5229\u7528<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5927\u91cd\u91cf<\/span><\/strong>\uff0c\u5c07\u4e09\u89d2\u808c\u7d66\u5145\u5206\u6495\u88c2<\/p>\n\n\n\n<p>\u5343\u842c\u4e0d\u8981\u89ba\u5f97\u300c<s>\u7df4\u80a9\u5c31\u662f\u4ec0\u9ebc\u90fd\u8981\u8f15\u91cd\u91cf\u3001\u9ad8\u6b21\u6578<\/s>\u300d\uff0c\u9019\u6a23\u53cd\u800c\u624d\u662f\u963b\u7919\u4f60\u80a9\u7df4\u4e0d\u5927\u7684\u4e3b\u56e0\uff01<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u6211\u6703\u5efa\u8b70\u525b\u63a5\u89f8\u4e09\u89d2\u808c\u8a13\u7df4\u7684\u65b0\u624b\uff0c\u5148\u597d\u597d\u628a\u5fc3\u601d\u653e\u5728\u6700\u57fa\u790e\u7684\u300c<strong>\u80a9\u63a8<\/strong>\u300d\u4e0a<\/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=\"%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%832_%E6%8B%89%E7%9A%84%E5%8B%95%E4%BD%9C%EF%BC%8C%E4%BB%A5%E5%A4%9A%E6%AC%A1%E6%95%B8%E7%82%BA%E4%B8%BB\"><\/span><strong>\u4e09\u89d2\u808c\u8a13\u7df4\u79d8\u8a23\uff032 \u62c9\u7684\u52d5\u4f5c\uff0c\u4ee5\u591a\u6b21\u6578\u70ba\u4e3b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u4e09\u89d2\u808c\u5c6c\u65bc\u300c<strong>\u591a\u7fbd\u72c0\u808c<\/strong>\u300d\uff0c\u7c21\u55ae\u4f86\u8aaa\uff0c\u5c31\u662f\u6709<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5f88\u591a\u808c\u8089\u675f<\/span><\/strong>\u7d44\u6210\u7684<\/p>\n\n\n\n<p>\u65e2\u7136\u662f\u7531\u5f88\u591a\u689d\u808c\u8089\u675f\u7d44\u6210\u7684\uff0c\u5c31\u4ee3\u8868\u300c\u4f60\u8981<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u591a\u89d2\u5ea6<\/span><\/strong>\u7684\u8a13\u7df4\u5b83\u300d<\/p>\n\n\n\n<p>\u5426\u5247\u4f60\u7684\u4e09\u89d2\u808c\u770b\u8d77\u4f86\u4e0d\u6703\u7acb\u9ad4\uff0c\u5c31\u53ea\u6703\u662f\u7c97\u7c97\u4e00\u689d\u800c\u5df2<\/p>\n\n\n\n<p>\u7576\u4f60\u5b78\u6703\u300c<strong>\u63a8<\/strong>\u300d\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u8981\u7528\u300c<strong>\u62c9<\/strong>\u300d\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u591a\u89d2\u5ea6\u53bb\u8a13\u7df4\u4f60\u7684\u4e09\u89d2\u808c<\/p>\n\n\n\n<p>\u6240\u8b02\u300c<strong>\u62c9<\/strong>\u300d\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\u5c31\u662f\uff1a<\/p>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\">\u555e\u9234\u5074\u5e73\u8209<\/a><\/li><li>\u555e\u9234\u5e73\u8209<\/li><li>\u7e69\u7d22\u9762\u62c9<\/li><li>\u8774\u8776\u6a5f\u5f8c\u98db\u9ce5<\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u6bd4\u8f03\u5177\u300c<strong>\u91dd\u5c0d\u6027<\/strong>\u300d\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u300c<strong>\u591a\u6b21\u6578<\/strong>\u300d\u70ba\u4e3b\uff0c\u6307\u7684\u662f\u300c<strong>\u8f15\u91cd\u91cf\u3001\u4e14\u52d5\u4f5c\u6a19\u6e96\u4e0b<\/strong>\uff0c<strong>\u76e1\u53ef\u80fd\u505a\u66f4\u591a\u4e0b<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u300c<strong>\u62c9<\/strong>\u300d\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\u90fd\u662f\u5c6c\u65bc<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u55ae\u95dc\u7bc0\u904b\u52d5<\/span><\/strong>\uff0c\u6c92\u8fa6\u6cd5\u4f7f\u7528\u5230\u5176\u4ed6\u808c\u7fa4\u5e6b\u52a9\u767c\u529b<\/p>\n\n\n\n<p>\u6240\u4ee5\u91cd\u91cf\u76f8\u6bd4\u300c<strong>\u63a8<\/strong>\u300d\u7684\u52d5\u4f5c\uff0c\u300c<strong>\u62c9<\/strong>\u300d\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\u76f8\u5c0d\u6703\u6bd4\u8f03\u8f15\u4e00\u9ede<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f60\u4e00\u500b\u6293\u91cd\u91cf\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u52d5\u4f5c\u4e0d\u719f\u6089<\/span><\/strong>\u7684\u60c5\u6cc1\u4e0b\uff0c\u5148\u5f9e\u300c<strong>\u6700\u8f15\u958b\u59cb<\/strong>\u300d<\/li><li>\u719f\u7df4\u4e4b\u5f8c\uff0c\u6162\u6162\u5f80\u4e0a\u589e\u52a0<\/li><li>\u589e\u52a0\u5230\u81ea\u5df1\u958b\u59cb\u7528\u5176\u4ed6\u808c\u7fa4\u501f\u529b\u4e86<\/li><li>\u56de\u964d\u4e00\u500b\u91cd\u91cf\uff0c\u9019\u5c31\u662f\u76ee\u524d\u6700\u9069\u5408\u4f60\u7684\u91cd\u91cf<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%833_%E6%9A%96%E8%BA%AB%E4%B8%80%E5%AE%9A%E8%A6%81%E5%81%9A%E8%B6%B3\"><\/span><strong>\u4e09\u89d2\u808c\u8a13\u7df4\u79d8\u8a23\uff033 \u6696\u8eab\u4e00\u5b9a\u8981\u505a\u8db3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u525b\u525b\u6709\u63d0\u5230\uff0c\u4e09\u89d2\u808c\u5c6c\u65bc\u300c<strong>\u591a\u7fbd\u72c0\u808c<\/strong>\u300d\uff0c\u7528\u5230\u7684\u4e09\u89d2\u808c\u808c\u8089\u675f\u6709\u5f88\u591a\u9762\u76f8<\/p>\n\n\n\n<p>\u6240\u4ee5\u5728\u6696\u8eab\u4e0a\uff0c\u4e5f\u8981\u9078\u64c7\u76f8\u5c0d\u61c9\u7684\u300c<strong>\u591a\u89d2\u5ea6\u6696\u8eab<\/strong>\u300d<\/p>\n\n\n\n<p>\u6700\u7c21\u55ae\u7684\u65b9\u6cd5\u5c31\u662f\uff0c\u62ff\u6700\u8f15\u7684\u555e\u9234\u3001\u69d3\u7247\u505a\u7b49\u7b49\u8981\u7df4\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u628a\u95dc\u7bc0\u6696\u958b<\/p>\n\n\n\n<p>\u4f60\u9700\u8981\u6696\u8eab\u7684\u90e8\u4f4d\u6709\uff1a<\/p>\n\n\n\n<ul><li>\u80a9\u95dc\u7bc0<\/li><li>\u8098\u95dc\u7bc0<\/li><li>\u624b\u8155<\/li><li>\u65cb\u8f49\u808c<\/li><li>\u4e09\u89d2\u808c (\u5c24\u5176\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e09\u89d2\u808c\u524d\u675f<\/span><\/strong>)<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a\u9019\u4e9b\u808c\u7fa4\u3001\u95dc\u7bc0\u90fd\u662f\u4f60\u5728\u4e09\u89d2\u808c\u8a13\u7df4\u88e1\u6703\u7528\u5230\u7684<\/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=\"KCylMkWfiy\"><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=KCylMkWfiy\" data-secret=\"KCylMkWfiy\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%834_%E4%BB%A3%E8%AC%9D%E5%A3%93%E5%8A%9B%E7%B5%84\"><\/span> <strong>\u4e09\u89d2\u808c\u8a13\u7df4\u79d8\u8a23\uff034 \u4ee3\u8b1d\u58d3\u529b\u7d44<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8a13\u7df4\u4e09\u89d2\u808c\u9664\u4e86\u5927\u91cd\u91cf\u3001\u8f15\u91cd\u91cf\u7684\u9748\u6d3b\u904b\u7528\u4ee5\u5916\uff0c\u6211\u8a8d\u70ba\u6700\u91cd\u8981\u7684\u5c31\u662f\u300c<strong>\u4ee3\u8b1d\u58d3\u529b<\/strong>\u300d<\/p>\n\n\n\n<p>\u300c<strong>\u4ee3\u8b1d\u58d3\u529b\u7d44<\/strong>\u300d\u7c21\u55ae\u4f86\u8aaa\uff0c\u5c31\u662f\u9ad8\u6b21\u6578\u3001\u4f11\u606f\u6642\u9593\u77ed\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u6211\u6703\u628a\u300c<strong>\u4ee3\u8b1d\u58d3\u529b\u7d44<\/strong>\u300d\u653e\u5728\u5169\u500b\u5730\u65b9\uff1a<\/p>\n\n\n\n<ul><li>\u6bcf\u500b\u52d5\u4f5c\u6700\u5f8c\u4e00\u7d44\u505a\u5b8c\u5f8c\uff0c\u99ac\u4e0a\u63a5\u4e00\u7d44\u300c<strong>\u4ee3\u8b1d\u58d3\u529b\u7d44<\/strong>\u300d<\/li><li>\u300c<strong>\u62c9<\/strong>\u300d\u7684\u8a13\u7df4\u52d5\u4f5c<\/li><\/ul>\n\n\n\n<p>\u9019\u6a23\u505a\u9664\u4e86\u53ef\u4ee5\u8b93\u4e09\u89d2\u808c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5b8c\u6574\u7684\u5145\u8840<\/span><\/strong>\uff0c\u66f4\u53ef\u4ee5\u8b93\u4e09\u89d2\u808c\u9054\u5230\u6700\u5927\u7684\u523a\u6fc0<\/p>\n\n\n\n<p>\u975e\u5e38\u63a8\u85a6\u7d66\uff1a\u8a13\u7df4\u80a9\u8180\u5e38\u5e38\u6c92\u611f\u89ba\u3001\u80a9\u8180\u7df4\u4e0d\u5927\u7684\u4eba<\/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=\"4_%E6%96%B0%E6%89%8B%E5%BF%85%E7%B7%B4_TOP3_%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>4. \u65b0\u624b\u5fc5\u7df4 TOP3 \u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4TOP-1_%E8%82%A9%E6%8E%A8\"><\/span><strong>\u4e09\u89d2\u808c\u8a13\u7df4TOP-1 \u80a9\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5927\u5bb6\u6700\u5e38\u898b\u7684\u80a9\u63a8\u67093\u7a2e\uff1a<\/p>\n\n\n\n<ul><li>\u555e\u9234\u80a9\u63a8<\/li><li>\u69d3\u9234\u80a9\u63a8<\/li><li>\u5668\u68b0\u80a9\u63a8<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u7684\u53d6\u5411\u662f\u300c<strong>\u60f3\u7df4\u597d\u4e09\u89d2\u808c\u3001\u5168\u8eab\u7684\u7a69\u5b9a\u6027<\/strong>\u300d\uff1a \u90a3\u6211\u63a8\u85a6\u4f60\u7df4\u300c<strong><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u69d3\u9234\u80a9\u63a8<\/a><\/strong>\u300d\uff0c\u56e0\u70ba\u69d3\u9234\u76f8\u5c0d\u5176\u4ed6\u5169\u7a2e\u4e09\u89d2\u808c\u8a13\u7df4\uff0c\u9700\u8981\u66f4\u591a\u7684\u8eab\u9ad4\u3001\u6838\u5fc3\u7684\u7a69\u5b9a<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u7684\u53d6\u5411\u662f\u300c<strong>\u60f3\u8b93\u4e09\u89d2\u808c\u66f4\u5b8c\u6574\u7684\u6536\u7e2e<\/strong>\u300d\uff1a \u90a3\u6211\u63a8\u85a6\u4f60\u7df4\u300c<strong><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\">\u555e\u9234\u80a9\u63a8<\/a><\/strong>\u300d\uff0c\u56e0\u70ba\u555e\u9234\u76f8\u5c0d\u5176\u4ed6\u5169\u7a2e\u4e09\u89d2\u808c\u8a13\u7df4\uff0c\u53ef\u4ee5\u6536\u7e2e\u7684\u5e45\u5ea6\u53c8\u66f4\u5927\u4e86<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u7684\u53d6\u5411\u662f\u300c<strong>\u60f3\u8981\u66f4\u5b89\u5168\u3001\u6b63\u78ba\u7684\u52d5\u4f5c<\/strong>\u300d\uff1a \u90a3\u6211\u63a8\u85a6\u4f60\u7df4\u300c<strong>\u5668\u68b0\u80a9\u63a8<\/strong>\u300d\uff0c\u56e0\u70ba\u5668\u68b0\u76f8\u5c0d\u5176\u4ed6\u5169\u7a2e\u4e09\u89d2\u808c\u8a13\u7df4\uff0c\u904b\u52d5\u8ecc\u8de1\u8f03\u56fa\u5b9a\uff0c\u4e5f\u6bd4\u8f03\u4e0d\u6703\u6709\u53d7\u50b7\u7684\u60c5\u6cc1\u767c\u751f<\/p>\n\n\n\n<p>\u91dd\u5c0d\u4e0d\u540c\u7684\u9700\u6c42\uff0c\u53ef\u4ee5\u4f7f\u7528\u4e0d\u540c\u7684\u5668\u6750\u8a13\u7df4\u4e09\u89d2\u808c\uff0c\u4f46\u6211\u500b\u4eba\u662f\u4ee5\u300c<strong>\u5668\u68b0\u80a9\u63a8<\/strong>\u300d\u70ba\u4e3b<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u60f3\u66f4\u5c08\u6ce8\u5728\u8a13\u7df4<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e09\u89d2\u808c\u7684\u63a7\u5236<\/span><\/strong>\uff0c\u800c\u5668\u68b0\u5f0f\u525b\u597d\u7b26\u5408<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u56fa\u5b9a\u8ecc\u8de1<\/span><\/strong>\u7684\u689d\u4ef6<\/p>\n\n\n\n<p>\u7b49\u5230\u6211\u4e09\u89d2\u808c\u7684\u63a7\u5236\u638c\u63e1\u597d\u4e86\uff0c\u518d\u56de\u53bb\u7df4\u555e\u9234\u3001\u69d3\u9234\u80a9\u63a8\uff0c\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\u4e0a\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u7a69\u5b9a\u6027<\/span><\/strong>\u4e5f\u6703\u66f4\u300c<strong>\u9ad8<\/strong>\u300d\uff0c\u4e0d\u904e\u91cd\u91cf\u4e0a\u7576\u7136\u4e0d\u53ef\u80fd\u4e00\u958b\u59cb\u5c31\u8ddf\u5668\u68b0\u80a9\u63a8\u505a\u4e00\u6a23\u91cd\uff0c\u63db\u6210\u4efb\u4f55\u4e00\u7a2e\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\u6642\uff0c\u90fd\u9084\u662f\u8981\u4ee5\u81ea\u8eab\u72c0\u6cc1\u53bb\u505a\u8abf\u6574<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u80a9\u63a8\u7684\u7c21\u55ae\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ul><li>\u958b\u59cb\u524d\uff0c\u5148\u6df1\u547c\u5438\u3001\u9589\u6c23\uff0c\u5c07\u6c23\u5438\u5230\u80f8\u8154\u53bb<\/li><li>\u633a\u80f8\u690e\uff0c\u5c07\u6838\u5fc3\u6536\u7dca<\/li><li>\u5982\u679c\u5728\u63a8\u5927\u91cd\u91cf\uff0c\u53ef\u5229\u7528\u5169\u8173\u8e6c\u5730\u7684\u529b\u91cf\uff0c\u5c07\u91cd\u91cf\u8209\u8d77<\/li><li>\u4e0b\u653e\u7f6e\u624b\u90e8\u548c\u300c<strong>\u5634\u5df4\u5e73\u884c<\/strong>\u300d\uff0c\u7acb\u5373\u4e0a\u63a8\uff0c\u91cd\u8907\u52d5\u4f5c<\/li><\/ul>\n\n\n\n<p>\u5f88\u591a\u4eba\u6703\u72af\u7684\u932f\u5c31\u662f\u300c\u624b\u4e0b\u653e\u592a\u591a\u3001\u624b\u4e0b\u653e\u592a\u5c11\u300d\uff0c\u4e0b\u653e\u592a\u591a\u6703\u5c0e\u81f4\u904e\u591a\u7684\u659c\u65b9\u808c\u3001\u4e09\u982d\u808c\u4ee3\u511f\uff1b\u4e0b\u653e\u592a\u5c11\u6703\u5c0e\u81f4\u523a\u6fc0\u5ea6\u4e0d\u5920\u3001\u4e09\u89d2\u808c\u8a13\u7df4\u7684\u4e0d\u5920\u5b8c\u6574<\/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\/\u80a9\u63a8-\u5438\u6c23-2.jpg\" alt=\"\u4e09\u89d2\u808c\u8a13\u7df4-\u5668\u68b0\u80a9\u63a8\" class=\"wp-image-2101\" width=\"340\" height=\"245\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u80a9\u63a8-\u5438\u6c23-2.jpg 375w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u80a9\u63a8-\u5438\u6c23-2-300x216.jpg 300w\" sizes=\"(max-width: 340px) 100vw, 340px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\u5de6\u5716\u2192\u53f3\u5716\u7684\u904e\u7a0b\uff0c\u6211\u5728\u5438\u98fd\u6c23\u4e4b\u5f8c\uff0c\u6703\u5c07\u80f8\u690e\u633a\u51fa\uff0c\u9019\u6a23\u53ef\u4ee5\u8b93\u6838\u5fc3\u5e6b\u52a9\u6211\u7a69\u56fa\u8eab\u9ad4<\/p>\n\n\n\n<p>\u800c\u6211\u7684\u4e0b\u80cc\u548c\u6905\u588a\u662f\u6709\u4e00\u500b\u7a7a\u9699\u5728\u7684\uff0c\u56e0\u70ba\u6211\u7a7f\u5e3dT\u770b\u4e0d\u51fa\u4f86\uff0c\u4f46\u9019\u9ebc\u505a\u4e5f\u662f\u70ba\u4e86\u8b93\u6838\u5fc3\u5e6b\u6211\u51fa\u529b<\/p>\n\n\n\n<p><strong>\u5343\u842c\u4e0d\u8981\u8b93\u6574\u500b\u8eab\u9ad4\u8cbc\u5e73\u6905\u588a\uff01<\/strong>\u9019\u6a23\u6703\u5c0e\u81f4\u4f60\u7684\u8eab\u9ad4\u3001\u52d5\u4f5c\u7684\u4e0d\u7a69<\/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\/\u80a9\u63a8-\u4e0a\u4e0b.jpg\" alt=\"\u4e09\u89d2\u808c\u8a13\u7df4-\u5668\u68b0\u80a9\u63a8-2\" class=\"wp-image-2102\" width=\"354\" height=\"256\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u80a9\u63a8-\u4e0a\u4e0b.jpg 379w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u80a9\u63a8-\u4e0a\u4e0b-300x217.jpg 300w\" sizes=\"(max-width: 354px) 100vw, 354px\" \/><\/figure><\/div>\n\n\n\n<p>  \u3000<\/p>\n\n\n\n<p>\u5be6\u969b\u80a9\u63a8\u7684\u90e8\u5206\uff0c\u9700\u8981\u7279\u5225\u6ce8\u610f\u4e0a\u63a8\u3001\u4e0b\u653e\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<ul><li>\u4e0a\u63a8\uff1a\u81f3\u4e09\u89d2\u808c\u88ab\u62c9\u4f38\u958b\u5373\u53ef\uff0c\u4e0d\u5fc5\u5b8c\u5168\u6253\u76f4<\/li><li>\u4e0b\u653e\uff1a\u81f3\u624b\u90e8\u548c\u5634\u5df4\u5e73\u884c\u3001\u6216\u7565\u4f4e\uff0c\u5373\u53ef\u99ac\u4e0a\u4e0a\u63a8<\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u7d30\u7bc0\u662f\u5f71\u97ff\u4f60\u4e09\u89d2\u808c\u662f\u5426\u8a13\u7df4\u5b8c\u6574\u3001\u80a9\u8180\u662f\u5426\u7df4\u7684\u5927\u7684\u95dc\u9375\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=\"%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-2_%E9%A0%B8%E5%BE%8C%E8%82%A9%E6%8E%A8\"><\/span><strong>\u4e09\u89d2\u808c\u8a13\u7df4 TOP-2 \u9838\u5f8c\u80a9\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u300c<strong>\u9838\u5f8c\u80a9\u63a8<\/strong>\u300d\u540c\u6642\u5177\u6709\u300c<strong>\u63a8<\/strong>\u300d\u7684\u6548\u679c\uff0c\u4e14\u91cd\u91cf\u4e5f\u4e0d\u9700\u8981\u592a\u91cd<\/p>\n\n\n\n<p>\u52a0\u4e0a\u9019\u500b\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\u5c0d\u65bc\u300c<strong>\u4e09\u89d2\u808c\u4e2d\u675f\u300d\u3001\u300c\u4e09\u89d2\u808c\u5f8c\u675f<\/strong>\u300d\u7684\u611f\u53d7\u5ea6\uff0c<strong>\u771f\u7684\u975e\u5e38\u597d<\/strong>\uff01<\/p>\n\n\n\n<p>\u6240\u4ee5\u6211<strong>\u975e\u5e38\u63a8\u85a6\u9019\u9805\u4e09\u89d2\u808c\u8a13\u7df4<\/strong>\uff0c\u4e0d\u53ea\u662f\u65b0\u624b\uff0c\u5404\u500b\u968e\u6bb5\u7684\u5065\u8eab\u8005\u90fd\u53ef\u4ee5\u4f7f\u7528<\/p>\n\n\n\n<p>\u9019\u500b\u4e09\u89d2\u808c\u8a13\u7df4\u6bd4\u8d77\u5176\u4ed6\u7684\u80a9\u63a8\uff0c\u66f4\u9700\u8981<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8f15\u91cd\u91cf<\/span><\/strong>\u3001<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6162\u901f\u5411\u5fc3<\/span><\/strong><\/p>\n\n\n\n<p>\u525b\u63a5\u89f8\u9019\u500b\u8a13\u7df4\u7684\u65b0\u624b\uff0c\u6211\u6703\u5efa\u8b70\u5f9e\u300c<strong>\u7a7a\u69d3<\/strong>\u300d\u958b\u59cb\uff0c\u4e14\u4f7f\u7528\u300c<strong>\u53f2\u5bc6\u65af<\/strong>\u300d\u4f86\u64cd\u4f5c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"482\" height=\"271\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u9838\u5f8c\u80a9\u63a8.jpg\" alt=\"\u4e09\u89d2\u808c\u8a13\u7df4-\u9838\u5f8c\u80a9\u63a8\" class=\"wp-image-2103\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u9838\u5f8c\u80a9\u63a8.jpg 482w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u9838\u5f8c\u80a9\u63a8-300x169.jpg 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u662f\u6211\u7b2c\u4e00\u6b21\u505a\u9019\u9805\u4e09\u89d2\u808c\u8a13\u7df4\u7684\u6642\u5019\uff0c\u5176\u5be6\u4e00\u958b\u59cb\u53ea\u7528\u4e86\u5de6\u53f3\u5404\u4e00\u72475\u516c\u65a4\u7684\u69d3\u7247<\/p>\n\n\n\n<p>\u800c\u52d5\u4f5c\u7684\u64cd\u4f5c\u65b9\u5f0f\u4e5f\u975e\u5e38\u7c21\u55ae\uff1a<\/p>\n\n\n\n<ol><li>\u5c0d\u9f4a\u69d3\u7684\u6b63\u4e2d\u592e<\/li><li>\u6574\u500b\u4eba\u5750\u5230\u69d3\u7684\u300c<strong>\u6b63\u4e0b\u65b9<\/strong>\u300d<\/li><li>\u51fa\u69d3\u5f8c\uff0c\u4e0b\u653e\u5230\u300c<strong>\u5f8c\u8166\u52fa\u4e0a\u65b9<\/strong>\u300d\u5373\u53ef<\/li><li>\u518d\u6162\u6162\u7684\u5c07\u80a9\u8180\u5f80\u4e0a\u63a8\uff0c\u5b8c\u6210\u52d5\u4f5c<\/li><\/ol>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/multi-function-rack\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/multi-function-rack\/\"> \u3010HomeGym\u3011\u56db\u5927\u591a\u529f\u80fd\u8a13\u7df4\u6a5f\u63a8\u85a6\uff1aG6 vs S109\u5c45\u5bb6\u5065\u8eab\u4e00\u53f0\u6253\u5929\u4e0b(\u98db\u9ce5\u3001\u53f2\u5bc6\u65af)<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u4e0b\u653e\u7684\u4f4d\u7f6e\uff0c\u80fd\u4e0b\u653e\u5230\u300c<strong>\u5f8c\u8166\u52fa\u4e0a\u65b9<\/strong>\u300d\u662f\u6700\u597d\u7684\uff0c\u904e\u5ea6\u4e0b\u653e\u6703\u5c0e\u81f4\u80a9\u8180\u53d7\u50b7\u3001\u659c\u65b9\u808c\u53c3\u8207\u904e\u591a\uff1b\u4e0b\u653e\u592a\u5c11\u4e5f\u6703\u5c0e\u81f4\u4e09\u89d2\u808c\u8a13\u7df4\u4e0d\u5b8c\u6574<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4eca\u5929\u4f60\u7684\u6d3b\u52d5\u5ea6\u6bd4\u8f03\u4e0d\u597d\uff0c\u5c31\u76e1\u53ef\u80fd\u4e0b\u653e\u5373\u53ef\uff0c\u4ee5\u4e0d\u6703\u4e0d\u8212\u670d\u70ba\u4e3b<\/p>\n\n\n\n<p>\u5982\u679c\u53ef\u4ee5\u7684\u8a71\uff0c\u914d\u6234\u4e00\u500b\u5065\u8eab\u8170\u5e36\uff0c\u662f\u6703\u6bd4\u8f03\u5b89\u5168\u7684\uff0c<a href=\"http:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/weight-lifting-belt\/\">\u3010\u5065\u8eab\u8170\u5e36\u5168\u653b\u7565\u3011\u63a8\u85a6\u4f60\u978f\u56fa\u6838\u5fc3\u7684\u597d\u5925\u4f34\uff0c\u5065\u8eab\u4e0d\u8170\u75db\uff01<\/a><\/p>\n\n\n\n<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=\"y6tHk6vEAf\"><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=y6tHk6vEAf\" data-secret=\"y6tHk6vEAf\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-3_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89\"><\/span><strong>\u4e09\u89d2\u808c\u8a13\u7df4 TOP-3 \u555e\u9234\u5074\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u4f60\u7684\u4e09\u89d2\u808c\u6574\u500b\u5145\u8840\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u518d\u4f86\u8a13\u7df4\u4f60\u7684\u300c<strong>\u4e09\u89d2\u808c\u4e2d\u675f<\/strong>\u300d\u662f\u6700\u597d\u7684\u9078\u64c7<\/p>\n\n\n\n<p>\u7df4\u597d\u300c<strong>\u4e09\u89d2\u808c\u4e2d\u675f<\/strong>\u300d\u80fd\u8b93\u4f60\u7684\u80a9\u8180\u770b\u8d77\u4f86<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u66f4\u51f8<\/span><\/strong>\uff0c\u8996\u89ba\u6548\u679c\u4e0a\u6703\u975e\u5e38\u597d<\/p>\n\n\n\n<p>\u6709\u5404\u7a2e\u8a13\u7df4\u300c<strong>\u4e09\u89d2\u808c\u4e2d\u675f<\/strong>\u300d\u7684\u52d5\u4f5c\uff0c\u4f46\u6211\u8a8d\u70ba\u6700\u5bb9\u6613\u4e0a\u624b\u7684\uff0c\u9084\u662f\u300c<strong><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\">\u555e\u9234\u5074\u5e73\u8209<\/a><\/strong>\u300d<\/p>\n\n\n\n<p>\u300c<strong><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\">\u555e\u9234\u5074\u5e73\u8209<\/a><\/strong>\u300d\u67093\u7a2e\u98db\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u5750\u59ff<\/li><li>\u7ad9\u59ff<\/li><li>\u7ad9\u59ff\u4fef\u8eab<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u500b\u4eba\u6bd4\u8f03\u504f\u597d\u300c<strong>\u5750\u59ff<\/strong>\u300d\u555e\u9234\u98db\u9ce5\uff0c\u56e0\u70ba\u5b83\u53ef\u4ee5\u9632\u6b62\u6211\u5176\u4ed6\u808c\u7fa4\u7684\u501f\u529b<\/p>\n\n\n\n<p>\u4f46<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u91cd\u91cf<\/span><\/strong>\u9078\u64c7\u4e0a\uff0c\u5c31\u8981<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6bd4\u7ad9\u59ff\u7684\u9084\u8981\u8f15\u4e00\u4e9b<\/span><\/strong>\uff0c\u56e0\u70ba\u4f60\u53ea\u60f3\u8b93\u4f60\u7684\u300c<strong>\u4e09\u89d2\u808c<\/strong>\u300d\u767c\u529b<\/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=\"371\" height=\"270\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234\u98db\u9ce5.jpg\" alt=\"\u4e09\u89d2\u808c\u8a13\u7df4-\u555e\u9234\u98db\u9ce5\" class=\"wp-image-2105\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234\u98db\u9ce5.jpg 371w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234\u98db\u9ce5-300x218.jpg 300w\" sizes=\"(max-width: 371px) 100vw, 371px\" \/><\/figure><\/div>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<p>\u5750\u59ff\u555e\u9234\u5074\u5e73\u8209\uff0c\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u627e\u4e00\u5f35\u6905\u5b50\u3001\u91cd\u8a13\u6905\uff0c\u5750\u5728\u6905\u5b50\u76841\/2\u8655<\/li><li>\u958b\u59cb\u524d\uff0c\u5148\u5c07\u80a9\u8180\u4e0b\u5782\uff0c\u96d9\u624b\u53ef\u4ee5\u7f6e\u65bc\u300c<strong>\u5927\u817f\u4e0b\u65b9<\/strong>\u300d<\/li><li>\u4e0a\u98db\u6642\uff0c\u624b\u8098\u89d2\u5ea6\u5927\u7d0460\uff5e70\u00b0\uff0c\u4e0d\u8981\u5782\u76f4\u3001\u5b8c\u5168\u6253\u76f4<\/li><li>\u4e0d\u8981\u505c\u6b62\u52d5\u4f5c\uff0c\u4e00\u6b21\u505a\u5b8c\u5168\u90e8<\/li><\/ol>\n\n\n\n<p>\u65b0\u624b\u53ef\u4ee5\u5148\u5617\u8a66\u62ff\u4e00\u500b\u9069\u5408\u81ea\u5df1\u7684\u91cd\u91cf\uff0c\u9023\u7e8c\u505a10\uff5e12\u4e0b\u5373\u53ef\uff0c\u5148\u6c42\u52d5\u4f5c\u7684\u7a69\u5b9a\u3001 \u4e09\u89d2\u808c\u8a13\u7df4\u7684\u78ba\u5be6\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u5df2\u7d93\u8a13\u7df4\u4e09\u89d2\u808c\u4e00\u6bb5\u6642\u9593\u4e86\uff0c\u6240\u4ee5\u6211\u6703\u76f4\u63a5\u505a\u300c<strong>\u905e\u6e1b\u7d44<\/strong>\u300d\uff1a<\/p>\n\n\n\n<ul><li>\u9023\u964d3\u500b\u91cd\u91cf<\/li><li>\u4e2d\u9593\u4e0d\u4f11\u606f<\/li><li>\u6bcf\u500b\u91cd\u91cf12\u4e0b\uff0c\u517136\u4e0b<\/li><li>\u505a5\uff5e6\u7d44<\/li><\/ul>\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\/\u555e\u9234.jpg\" alt=\"\u4e09\u89d2\u808c\u8a13\u7df4-\u8d85\u7d1a\u7d44\" class=\"wp-image-2106\" width=\"303\" height=\"227\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234.jpg 369w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234-300x224.jpg 300w\" sizes=\"(max-width: 303px) 100vw, 303px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u555e\u9234\u5074\u5e73\u8209\u662f\u4ee5\u300c<strong>\u591a\u6b21\u6578<\/strong>\u300d\u3001\u300c<strong>\u4f11\u606f\u6642\u9593\u77ed<\/strong>\u300d\u70ba\u6700\u6709\u6548\u523a\u6fc0\u4e09\u89d2\u808c\u7684\u65b9\u5f0f\uff0c\u6240\u4ee5\u6211\u6703\u63a1\u53d6\u300c<strong><strong>\u905e\u6e1b\u7d44<\/strong><\/strong>\u300d\u7684\u65b9\u5f0f<\/p>\n\n\n\n<p>\u4f46\u65b0\u624b\u9084\u662f\u5efa\u8b70\u5148\u9078\u7528\u4e00\u500b\u300c<strong>\u9069\u5408\u7684\u91cd\u91cf<\/strong>\u300d\uff0c\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\u505a\u78ba\u5be6\u5f8c\uff0c\u518d\u8003\u616e\u9019\u7a2e\u6bd4\u8f03\u9032\u968e\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u65b9\u5f0f<\/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=\"pUSwR0aZUs\"><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/embed\/#?secret=pUSwR0aZUs\" data-secret=\"pUSwR0aZUs\" 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%E4%B8%89%E8%A7%92%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\u4e09\u89d2\u808c\u8a13\u7df4 &#8211; \u5176\u4ed6\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u7684\u9032\u968e\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u662f\u6bd4\u8f03\u5177\u6709<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u91dd\u5c0d\u6027<\/span><\/strong>\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c<\/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%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4_-1_%E5%95%9E%E9%88%B4%E5%89%8D%E5%B9%B3%E8%88%89\"><\/span><strong>\u9032\u968e\u4e09\u89d2\u808c\u8a13\u7df4 -1 \u555e\u9234\u524d\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u9805\u4e09\u89d2\u808c\u8a13\u7df4\u662f\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u4e09\u89d2\u808c\u524d\u675f<\/strong>\u300d<\/p>\n\n\n\n<p>\u300c<strong>\u4e09\u89d2\u808c\u524d\u675f<\/strong>\u300d\u662f\u8b93\u4f60\u6b63\u9762\u770b\u8d77\u4f86\uff0c\u80a9\u8180\u66f4\u7acb\u9ad4\u7684\u5fc5\u7df4\u4e09\u89d2\u808c\u808c\u7fa4<\/p>\n\n\n\n<p>\u300c<strong>\u555e\u9234\u524d\u5e73\u8209<\/strong>\u300d\u4e5f\u662f\u4e0d\u9700\u8981\u5927\u91cd\u91cf\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u4ee5\u7de9\u6162\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u52d5\u4f5c\u96e2\u5fc3<\/span><\/strong>\u70ba\u4e3b<\/p>\n\n\n\n<p>\u9019\u9805\u4e09\u89d2\u808c\u8a13\u7df4\uff0c\u6211\u6703\u63a8\u85a6\u4f7f\u7528\u300c<strong>\u7ad9\u59ff<\/strong>\u300d\u9032\u884c<\/p>\n\n\n\n<p>\u56e0\u70ba\u65b0\u624b\u4e00\u958b\u59cb\u5982\u679c\u5c31\u4f7f\u7528\u300c<strong>\u5750\u59ff<\/strong>\u300d\u7684\u65b9\u5f0f\uff0c\u5f88\u5bb9\u6613\u56e0\u70ba\u89d2\u5ea6\u4e0d\u6b63\u78ba\uff0c\u4ee3\u511f\u5230\u5176\u4ed6\u808c\u7fa4<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234\u524d\u5e73\u8209.jpg\" alt=\"\u4e09\u89d2\u808c\u8a13\u7df4-\u555e\u9234\u524d\u5e73\u8209\" class=\"wp-image-2107\" width=\"215\" height=\"248\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u800c\u85c9\u7531\u9019\u5f35\u5716\u7247\uff0c\u6211\u8981\u544a\u8a34\u4f60\u5e7e\u500b\u4e09\u89d2\u808c\u52d5\u4f5c\u8a13\u7df4\u8981\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u4ee5\u8f15\u7684\u70ba\u4e3b\uff0c\u80fd\u7a69\u5b9a\u505a\u5b8c12\uff5e15\u4e0b<\/li><li>\u4e0a\u62ac\u3001\u4e0b\u653e\uff0c\u90fd\u8981\u4ee5\u300c<strong>\u6162\u901f<\/strong>\u300d\u65b9\u5f0f\u9032\u884c<\/li><li>\u4e0a\u62ac\u7684\u6642\u5019\uff0c\u524d\u81c2\u5176\u5be6\u662f\u6703\u6709\u9ede\u5f80\u300c<strong>\u5167<\/strong>\u300d\u7684<\/li><li>\u6bcf\u4e00\u4e0b\u52d5\u4f5c\u524d\uff0c\u90fd\u5148<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8b93\u4f60\u7684\u659c\u65b9\u808c\u653e\u9b06<\/span><\/strong>\uff0c\u518d\u9032\u884c<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u90fd\u6703\u6709\u91cd\u91cf\u8ff7\u601d\uff0c\u89ba\u5f97\u4e0d\u7ba1\u600e\u6a23\u90fd\u8981\u505a\u7684\u5f88\u91cd\uff0c\u4f46\u4e09\u89d2\u808c\u524d\u675f\u7684\u8a13\u7df4\u66f4\u8b1b\u7a76\u7684\u662f\u300c\u6536\u7e2e\u3001\u52d5\u4f5c\u7684\u5b8c\u6574\u300d\uff0c\u91cd\u91cf\u53cd\u800c\u4e0d\u662f\u91cd\u9ede\uff01<\/p>\n\n\n\n<p>\u6240\u4ee5\u5728\u9019\u88e1\u9084\u662f\u5e0c\u671b\u4f60\u80fd\u5148\u653e\u4e0b\u81ea\u5c0a\u5fc3\uff0c\u5148\u5f9e\u8f15\u91cd\u91cf\u7684\u555e\u9234\u958b\u59cb\u8a13\u7df4\u4e09\u89d2\u808c<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"J3ad1Rg3CA\"><a href=\"https:\/\/physicfit.com\/dumbbell-front-raise\/\">\u3010\u555e\u9234\u524d\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78 + \uff13\u7a2e\u8b8a\u5316\u5f0f\uff01\u52a0\u5f37\u80a9\u8180\u5fc5\u7df4\u52d5\u4f5c<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u524d\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78 + \uff13\u7a2e\u8b8a\u5316\u5f0f\uff01\u52a0\u5f37\u80a9\u8180\u5fc5\u7df4\u52d5\u4f5c &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-front-raise\/embed\/#?secret=J3ad1Rg3CA\" data-secret=\"J3ad1Rg3CA\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<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%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4_-2_%E5%8F%8D%E5%90%91%E9%A3%9B%E9%B3%A5\"><\/span><strong>\u9032\u968e\u4e09\u89d2\u808c\u8a13\u7df4 -2 \u53cd\u5411\u98db\u9ce5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u9805\u4e09\u89d2\u808c\u8a13\u7df4\u662f\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u4e09\u89d2\u808c\u5f8c\u675f<\/strong>\u300d<\/p>\n\n\n\n<p>\u6703\u653e\u5728\u9032\u968e\u4e09\u89d2\u808c\u8a13\u7df4\u9019\u908a\uff0c\u662f\u56e0\u70ba\u6709<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5f88\u591a\u65b0\u624b\u8a13\u7df4\u9019\u500b\u52d5\u4f5c\u90fd\u6703\u505a\u932f<\/span><\/strong><\/p>\n\n\n\n<p>\u90fd\u6703\u4e0d\u5c0f\u5fc3\u4ee3\u511f\u5230\u5f88\u591a\u659c\u65b9\u808c\u3001\u80cc\u808c\u3001\u95dc\u7bc0\u4e0d\u8212\u670d\u7b49<\/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=\"400\" height=\"144\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u8774\u8776\u6a5f\u53cd\u5411\u98db\u9ce5.jpg\" alt=\"\u4e09\u89d2\u808c\u8a13\u7df4-\u53cd\u5411\u98db\u9ce5\" class=\"wp-image-2108\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u8774\u8776\u6a5f\u53cd\u5411\u98db\u9ce5.jpg 400w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u8774\u8776\u6a5f\u53cd\u5411\u98db\u9ce5-300x108.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u4f7f\u7528\u5230 <strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">\u5927H<\/span><\/span><\/strong> \u7684\u6a19\u6e96\u793a\u7bc4<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\uff1a<\/p>\n\n\n\n<ul><li>\u5f8c\u6536\u7684\u59ff\u52e2\uff1a\u662f\u5728\u300c<strong>\u8207\u8eab\u9ad4\u5e73\u884c<\/strong>\uff0c<strong>\u518d\u7565\u70ba\u5f80\u5f8c\u6536\u7dca<\/strong>\u300d<\/li><li>\u56de\u653e\u7684\u59ff\u52e2\uff1a\u662f\u5728\u300c\u96d9\u624b\u5b8c\u5168\u56de\u653e\uff0c\u4f46\u80a9\u8180\u4ecd\u4fdd\u6301<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u62f1\u51fa\u4f86\u7684\u72c0\u614b<\/span><\/strong>\u300d<\/li><\/ul>\n\n\n\n<p>\u9019\u9ebc\u505a\u53ef\u4ee5\u8b93\u300c<strong>\u4e09\u89d2\u808c\u5f8c\u675f<\/strong>\u300d\u5168\u7a0b\u90fd\u662f\u8655\u65bc\u7dca\u7e43\u7684\u72c0\u614b\uff0c\u4ee3\u8868\u6301\u7e8c\u5728\u53d7\u529b<\/p>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<p>\u65b0\u624b\u5f88\u5bb9\u6613\u72af\u7684\u932f\u662f\uff1a<\/p>\n\n\n\n<ul><li>\u904e\u5ea6\u5f8c\u6536\uff1a\u5c0e\u81f4\u80cc\u808c\u4e5f\u8ddf\u8457\u51fa\u529b<\/li><li>\u904e\u5ea6\u8073\u80a9\uff1a\u901a\u5e38\u662f\u505a\u592a\u91cd\u9020\u6210<\/li><li>\u56de\u653e\u6642\uff0c\u80a9\u8180\u6574\u500b\u653e\u6389\uff1a\u9020\u6210\u300c<strong>\u4e09\u89d2\u808c\u5f8c\u675f<\/strong>\u300d\u6c92\u6709\u6301\u7e8c\u88ab\u523a\u6fc0<\/li><\/ul>\n\n\n\n<p>\u6703\u6709\u9019\u4e9b\u60c5\u6cc1\u767c\u751f\uff0c\u6700\u4e3b\u8981\u7684\u5c31\u662f\u300c\u91cd\u91cf\u4f7f\u7528\u4e0d\u7576\u300d\uff0c\u6216\u662f\u52d5\u4f5c\u4e0d\u6b63\u78ba<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u5efa\u8b70\u525b\u5b78\u7fd2\u600e\u9ebc\u8a13\u7df4\u300c<strong>\u53cd\u5411\u98db\u9ce5<\/strong>\u300d\u7684\u4eba\uff0c\u53ef\u4ee5\u5f9e\u8f15\u91cd\u91cf\u3001\u901f\u5ea6\u653e\u6162\u958b\u59cb<\/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%80%B2%E9%9A%8E%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-3_%E8%87%89%E6%8B%89\"><\/span><strong>\u9032\u968e\u4e09\u89d2\u808c\u8a13\u7df4 TOP-3 \u81c9\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u300c<strong>\u81c9\u62c9<\/strong>\u300d\u9019\u9805\u4e09\u89d2\u808c\u8a13\u7df4\u975e\u5e38\u9069\u5408\u65b0\u624b\uff0c\u4e0a\u624b\u96e3\u5ea6\u4e5f\u4e0d\u9ad8<\/p>\n\n\n\n<p>\u8b1b\u7c21\u55ae\u4e00\u9ede\uff0c\u5176\u5be6\u4f60\u53ea\u8981\u62c9\u4f38\u7684\u7bc4\u570d\u5728\u300c<strong>\u81c9\u7684\u6b63\u524d\u65b9<\/strong>\u300d\uff0c\u90fd\u6703\u8a13\u7df4\u5230\u4f60\u7684\u300c<strong>\u4e09\u89d2\u808c\u5f8c\u675f<\/strong>\u300d<\/p>\n\n\n\n<p>\u4f46\u70ba\u4e86\u8b93\u4f60\u5c08\u6ce8\u5728\u300c<strong>\u4e09\u89d2\u808c\u5f8c\u675f<\/strong>\u300d\u7684\u523a\u6fc0\uff0c\u800c\u4e0d\u6703\u4ee3\u511f\u5230\u5176\u4ed6\u808c\u7fa4<\/p>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"380\" height=\"135\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81c9\u62c9.jpg\" alt=\"\u4e09\u89d2\u808c\u8a13\u7df4-\u9762\u62c9\" class=\"wp-image-2109\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81c9\u62c9.jpg 380w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81c9\u62c9-300x107.jpg 300w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0a\u9762\u7684\u5716\u7247\u70ba\u6a19\u6e96\u300c<strong>\u81c9\u62c9<\/strong>\u300d\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u5176\u4e2d\u4f60\u53ef\u4ee5\u770b\u5230\uff1a<\/p>\n\n\n\n<ul><li>\u9ad8\u5ea6\u5927\u7d04\u4ecb\u65bc\u984d\u982d\u3001\u773c\u775b<\/li><li>\u5f8c\u6536\u6642\uff0c\u548c\u8eab\u9ad4\u5e73\u884c\u5f8c\uff0c\u518d\u7565\u70ba\u5411\u5f8c\u6536\u7dca<\/li><li>\u56de\u653e\u6642\uff0c\u4fdd\u6301\u8eab\u9ad4\u7684\u7a69\u5b9a\uff0c\u624b\u90e8\u6574\u500b\u56de\u653e\u6253\u76f4<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\u5168\u7a0b\u8a13\u7df4\u90fd\u53ea\u8b93\u4e09\u89d2\u808c\u5f8c\u675f\u767c\u529b\uff0c\u90a3\u91cd\u91cf\u9078\u64c7\u4e0a\u4e5f\u4e0d\u80fd\u592a\u91cd\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/cable-training\/\">\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><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u7528\u5404\u7a2e\u5668\u6750\uff1a\u77ed\u69d3\u3001\u63e1\u628a\u3001\u7e69\u7d22\u4f86\u9032\u884c\uff0c\u6211\u500b\u4eba\u6bd4\u8f03\u504f\u597d\u4f7f\u7528\u300c<strong>\u7e69\u7d22<\/strong>\u300d<\/p>\n\n\n\n<p>\u60f3\u4e86\u89e3\u66f4\u8a73\u7d30\u7684\u52d5\u614b\u6559\u5b78\uff0c\u53ef\u4ee5\u53c3\u8003 <strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">KosmoFit<\/span><\/span><\/strong> \u7684\u5f71\u7247\uff0c<strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">1:03<\/span><\/span><\/strong>\u958b\u59cb<\/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=\"\u6253\u9020\u5f37\u529b\u5f8c\u4e09\u89d2 | 4\u500b\u5fc5\u5099\u52d5\u4f5c\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/EJNDwRMBQu0?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\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E4%B8%89%E8%A7%92%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. \u4e09\u89d2\u808c\u8a13\u7df4\u5e38\u898b\u554f\u984c Q\uff06A<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u8981\u5e6b\u5927\u5bb6\u89e3\u7b54\u4e00\u4e0b\u4e09\u89d2\u808c\u5e7e\u500b\u5e38\u898b\u7684\u8a13\u7df4\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A_%E6%AF%8F%E6%AC%A1%E7%B7%B4%E8%82%A9%E9%83%BD%E6%B2%92%E6%84%9F%E8%A6%BA%EF%BC%8C%E5%88%B0%E5%BA%95%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q1\uff1a \u6bcf\u6b21\u7df4\u80a9\u90fd\u6c92\u611f\u89ba\uff0c\u5230\u5e95\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4ee5\u6211\u81ea\u5df1\u7684\u7d93\u9a57\u4f86\u770b\uff0c\u6bcf\u6b21\u8a13\u7df4\u4e09\u89d2\u808c\u5982\u679c\u90fd\u6c92\u611f\u89ba\uff0c\u53ef\u80fd\u662f\u4ee5\u4e0b2\u9ede\u9020\u6210\uff1a<\/p>\n\n\n\n<ul><li>\u91cd\u91cf\u592a\u8f15<\/li><li>\u6b21\u6578\u592a\u5c11<\/li><\/ul>\n\n\n\n<p>\u5728\u4e0a\u9762\u7684\u7df4\u80a9\u79d8\u8a23\u4e2d\u63d0\u5230\uff0c\u300c<strong>\u63a8<\/strong>\u300d\u7684\u52d5\u4f5c\u4ee5<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5927\u91cd\u91cf<\/span><\/strong>\u70ba\u4e3b\uff0c\u300c<strong>\u62c9<\/strong>\u300d\u7684\u52d5\u4f5c\u4ee5<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u591a\u6b21\u6578<\/span><\/strong>\u70ba\u4e3b<\/p>\n\n\n\n<p>\u4e26\u4e0d\u662f\u8a13\u7df4\u4e09\u89d2\u808c\u90fd\u53ea\u80fd\u505a\u8f15\u91cd\u91cf\u800c\u5df2\uff0c\u9019\u500b\u8ff7\u601d\u52d9\u5fc5\u8981\u6539\u6389\uff01<\/p>\n\n\n\n<p>\u91dd\u5c0d\u4e0d\u540c\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u4f7f\u7528\u4e0d\u540c\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u65b9\u6cd5\uff0c\u624d\u662f\u6700\u8070\u660e\u7684\u9078\u64c7<\/p>\n\n\n\n<p>\u5982\u679c\u4e0a\u8ff0\u9019\u4e9b\u90fd\u505a\u5230\u4e86\uff0c\u9084\u662f\u6c92\u611f\u89ba\uff0c\u90a3\u4f60\u53ef\u4ee5\u8a66\u8a66\uff1a<\/p>\n\n\n\n<ul><li>\u8d85\u7d1a\u7d44<\/li><li>\u4f11\u606f\u6642\u9593\u7e2e\u77ed<\/li><li>\u5c07\u6b21\u6578\u63d0\u5347\u523015\uff5e18\u4e0b<\/li><\/ul>\n\n\n\n<p>\u4fdd\u8b49\u5728\u4f60\u505a\u5b8c\u9019\u4e9b\u4e09\u89d2\u808c\u8a13\u7df4\u4e4b\u5f8c\uff0c\u5f9e\u6b64\u4e0d\u6703\u518d\u6709\u7df4\u80a9\u6c92\u611f\u89ba\u7684\u554f\u984c\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A_%E7%B7%B4%E8%82%A9%E6%99%82%EF%BC%8C%E6%96%9C%E6%96%B9%E5%A5%BD%E9%85%B8\"><\/span><strong>Q2\uff1a \u7df4\u80a9\u6642\uff0c\u659c\u65b9\u597d\u9178<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u9ede\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6240\u6709\u65b0\u624b<\/span><\/strong>\u7684\u7df4\u80a9\u5171\u540c\u554f\u984c\uff0c\u751a\u81f3\u6709\u53ef\u80fd\u9020\u6210<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u80a9\u90e8\u7684\u4e0d\u9069<\/span><\/strong><\/p>\n\n\n\n<p>\u6700\u5e38\u898b\u7684\uff0c\u5c31\u662f\u300c<strong>\u80a9\u593e\u64e0<\/strong>\u300d\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u53ef\u80fd\u5c0e\u81f4\u4f60\u6709\u9019\u500b\u554f\u984c\u7684\uff1a<\/p>\n\n\n\n<ul><li>\u52d5\u4f5c\u4e0d\u719f\u7df4<\/li><li>\u91cd\u91cf\u4f7f\u7528\u904e\u91cd<\/li><li>\u4e0d\u77e5\u9053\u5982\u4f55\u63a7\u5236\u808c\u8089<\/li><\/ul>\n\n\n\n<p>\u8a13\u7df4\u4e09\u89d2\u808c\u7684\u78ba\u6703\u6709\u4e00\u4e9b\u659c\u65b9\u808c\u7684\u53c3\u8207\uff0c\u4f46\u4f60\u4e0d\u53ef\u80fd\u5c31\u6b64\u653e\u68c4\u7df4\u80a9\u5427\uff01<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f603\u500b\u597d\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u5148\u5f9e\u55ae\u908a\u958b\u59cb\uff0c\u53e6\u4e00\u96bb\u624b\u6309\u4f4f\u4f60\u7684\u659c\u65b9\u808c<\/li><li>\u6bcf\u4e00\u4e0b\u52d5\u4f5c\u90fd\u523b\u610f\u653e\u6162\uff0c\u78ba\u5b9a\u659c\u65b9\u4e0b\u6c89\u5f8c\uff0c\u518d\u91cd\u8907\u52d5\u4f5c<\/li><li>\u7a7a\u624b\u7df4\u7fd2\u300c<strong>\u8209\u624b<\/strong>\u300d\u7684\u52d5\u4f5c\uff0c\u7df4\u7fd2\u63a7\u5236\u4f60\u7684\u659c\u65b9\u808c<\/li><\/ul>\n\n\n\n<p>\u7df4\u80a9\u6709\u6642\u5019\u5c31\u5fc5\u9808\u653e\u68c4\u4f60\u7684\u81ea\u5c0a\uff0c\u5148\u7528\u8f15\u91cd\u91cf\u958b\u59cb\u8a13\u7df4\u4e09\u89d2\u808c\uff0c\u624d\u53ef\u4ee5\u6e96\u78ba\u7684\u8a13\u7df4\u5230\u4f60\u7684\u4e09\u89d2\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"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><\/strong><\/p>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A_%E7%B7%B4%E8%83%B8%E5%AE%8C%E9%9A%94%E5%A4%A9%EF%BC%8C%E4%B8%89%E8%A7%92%E8%82%8C%E5%89%8D%E6%9D%9F%E5%A5%BD%E9%85%B8%EF%BC%8C%E6%88%91%E4%BB%8A%E5%A4%A9%E8%A9%B2%E7%B7%B4%E8%82%A9%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a \u7df4\u80f8\u5b8c\u9694\u5929\uff0c\u4e09\u89d2\u808c\u524d\u675f\u597d\u9178\uff0c\u6211\u4eca\u5929\u8a72\u7df4\u80a9\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u7df4\u80f8<\/a>\u9664\u4e86\u5bb9\u6613\u501f\u529b\u5230\u4e09\u982d\u808c\u4ee5\u5916\uff0c\u518d\u4f86\u5c31\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e09\u89d2\u808c\u524d\u675f\u904e\u591a<\/span><\/strong><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u7684\u53c3\u8207<\/strong><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e86<\/span><\/strong>\uff01<\/p>\n\n\n\n<p>\u9019\u88e1\u7c21\u55ae\u7684\u63d0\u4f9b\u4f604\u500b\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u4eca\u5929\u7df4\u80f8\uff0c\u660e\u5929\u5c31\u4e0d\u8981\u6392\u7df4\u80a9<\/li><li>\u4eca\u5929\u7df4\u80f8\uff0c\u591a\u4ee5\u5668\u68b0\u5f0f\u70ba\u4e3b\uff0c\u5c11\u81ea\u7531\u91cd\u91cf<\/li><li>\u4eca\u5929\u7df4\u80f8\uff0c\u56de\u5bb6\u597d\u597d\u6309\u6469\u4f60\u7684\u300c<strong>\u4e09\u89d2\u808c\u524d\u675f<\/strong>\u300d<\/li><li>\u5982\u679c\u53ea\u662f\u8f15\u5fae\u7684\u9178\u75db\uff0c\u9694\u5929\u7df4\u80a9\u525b\u597d\u5145\u5206\u8a13\u7df4\u5230<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a4\u500b\u662f\u6211\u81ea\u5df1\u7684\u89e3\u6c7a\u65b9\u6cd5\uff0c\u4e0d\u4e00\u5b9a\u9069\u5408\u6bcf\u500b\u4eba\uff0c\u4f46\u4f60\u53ef\u4ee5\u53c3\u8003\u770b\u770b<\/p>\n\n\n\n<p>\u800c\u5176\u4e2d\uff0c\u6703\u63d0\u5230\u7df4\u80f8\u7576\u5929\u5c11\u505a\u81ea\u7531\u91cd\u91cf\uff0c\u662f\u56e0\u70ba\u81ea\u7531\u91cd\u91cf\u5bb9\u6613\u56e0\u70ba<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u89d2\u5ea6\u904e\u5927<\/span><\/strong>\uff0c\u800c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5403\u5230\u592a\u591a\u4e09\u89d2\u808c\u524d\u675f<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A_%E7%82%BA%E4%BA%86%E8%AE%93%E8%82%A9%E8%86%80%E7%9C%8B%E8%B5%B7%E4%BE%86%E6%9B%B4%E5%87%B8%EF%BC%8C%E6%88%91%E6%98%AF%E4%B8%8D%E6%98%AF%E8%A6%81%E7%8B%82%E7%B7%B4%E4%B8%89%E8%A7%92%E8%82%8C%E4%B8%AD%E6%9D%9F%EF%BC%9F\"><\/span><strong>Q4\uff1a \u70ba\u4e86\u8b93\u80a9\u8180\u770b\u8d77\u4f86\u66f4\u51f8\uff0c\u6211\u662f\u4e0d\u662f\u8981\u72c2\u7df4\u4e09\u89d2\u808c\u4e2d\u675f\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u554f\u984c\uff0c\u6211\u81ea\u5df1\u4e5f\u66fe\u7d93\u72af\u904e\uff0c\u56e0\u70ba\u592a\u60f3\u8981\u770b\u5230\u6548\u679c\uff0c\u6240\u4ee5\u72c2\u7df4\u4e09\u89d2\u808c\u4e2d\u675f<\/p>\n\n\n\n<p>\u9019\u88e1\u8981\u544a\u8a34\u4f60\u7684\u662f\uff1a\u300c\u78ba\u5be6\u53ef\u4ee5\u8b93\u4f60\u7684\u80a9\u8180\u770b\u8d77\u4f86\u51f8\u4e00\u9ede\uff0c\u4f46\u6548\u679c\u6709\u9650\u300d<\/p>\n\n\n\n<p>\u4e00\u500b\u597d\u770b\u7684\u80a9\u8180\uff0c\u662f\u8981\u5305\u542b\uff1a\u4e09\u89d2\u808c\u524d\u675f\u3001\u4e09\u89d2\u808c\u4e2d\u675f\u3001\u4e09\u89d2\u808c\u5f8c\u675f<\/p>\n\n\n\n<p>\u5982\u679c\u53ea\u6709\u5176\u4e2d\u4e00\u908a\u4e09\u89d2\u808c\u808c\u675f\u7279\u5225\u5927\uff0c\u4f46\u6574\u9ad4\u7684\u8996\u89ba\u6548\u679c\u4e5f\u4e0d\u6703\u597d\u5230\u54ea\u88e1\u53bb<\/p>\n\n\n\n<p>\u3000 \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5713\u80a9.jpg\" alt=\"\u4e09\u89d2\u808c\u8a13\u7df4-\u5713\u80a9\" class=\"wp-image-2113\" width=\"190\" height=\"164\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5de6\u5716\u662f\u5982\u679c\u53ea\u8a13\u7df4\u4e09\u89d2\u808c\u524d\u675f\u3001\u4e09\u89d2\u808c\u4e2d\u675f\u7684\u6a23\u5b50\uff0c\u770b\u8d77\u4f86\u5c31\u6703\u6709\u9ede\u300c<strong>\u5713\u80a9<\/strong>\u300d\u7684\u611f\u89ba<\/p>\n\n\n\n<p>\u53f3\u5716\u662f\u5168\u65b9\u4f4d\u7684\u8a13\u7df4\u4e09\u89d2\u808c\uff0c\u8996\u89ba\u4e0a\u5c31\u6703\u986f\u5f97\u66f4\u7acb\u9ad4<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><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\/\" 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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 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--><\/p>\n","protected":false},"author":1,"featured_media":2117,"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\/\u4e09\u89d2\u808c\u5065\u8eab\u7cbe\u9078\u5716.jpg","_links":{"self":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/2079"}],"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=2079"}],"version-history":[{"count":3,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/2079\/revisions"}],"predecessor-version":[{"id":8247,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/2079\/revisions\/8247"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media\/2117"}],"wp:attachment":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media?parent=2079"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/categories?post=2079"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/tags?post=2079"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}