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class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/biceps-training\/#%E9%80%B2%E9%9A%8E%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4_-3_%E9%9B%86%E4%B8%AD%E5%BD%8E%E8%88%89\" title=\"\u9032\u968e\u4e8c\u982d\u808c\u8a13\u7df4 -3 \u96c6\u4e2d\u5f4e\u8209\">\u9032\u968e\u4e8c\u982d\u808c\u8a13\u7df4 -3 \u96c6\u4e2d\u5f4e\u8209<\/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\/biceps-training\/#6_%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E6%8A%80%E5%B7%A7\" title=\"6. \u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\">6. \u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7<\/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\/biceps-training\/#%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E6%8A%80%E5%B7%A7%EF%BC%831_%E5%AD%A4%E7%AB%8B%E8%A8%93%E7%B7%B4\" title=\"\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\uff031 \u5b64\u7acb\u8a13\u7df4\">\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\uff031 \u5b64\u7acb\u8a13\u7df4<\/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\/biceps-training\/#%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E6%8A%80%E5%B7%A7%EF%BC%832_%E5%8A%A0%E5%85%A5%E6%97%8B%E8%BD%89%E7%9A%84%E5%8B%95%E4%BD%9C\" title=\"\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\uff032 \u52a0\u5165\u65cb\u8f49\u7684\u52d5\u4f5c\">\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\uff032 \u52a0\u5165\u65cb\u8f49\u7684\u52d5\u4f5c<\/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\/biceps-training\/#%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E6%8A%80%E5%B7%A7%EF%BC%833_%E5%8A%A0%E5%85%A5%E9%81%9E%E6%B8%9B%E7%B5%84\" title=\"\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\uff033 \u52a0\u5165\u905e\u6e1b\u7d44\">\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\uff033 \u52a0\u5165\u905e\u6e1b\u7d44<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/biceps-training\/#7_%E4%BA%8C%E9%A0%AD%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=\"7. \u4e8c\u982d\u808c\u8a13\u7df4\u5e38\u898b\u554f\u984c Q\uff06A\">7. \u4e8c\u982d\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-21\" href=\"https:\/\/physicfit.com\/biceps-training\/#Q1%EF%BC%9A_%E6%AF%8F%E6%AC%A1%E4%BA%8C%E9%A0%AD%E8%82%8C%E7%9A%84%E8%A8%93%E7%B7%B4%E5%88%B0%E5%BA%95%E8%A9%B2%E7%B7%B4%E5%A4%9A%E4%B9%85%EF%BC%9F\" title=\"Q1\uff1a \u6bcf\u6b21\u4e8c\u982d\u808c\u7684\u8a13\u7df4\u5230\u5e95\u8a72\u7df4\u591a\u4e45\uff1f\">Q1\uff1a \u6bcf\u6b21\u4e8c\u982d\u808c\u7684\u8a13\u7df4\u5230\u5e95\u8a72\u7df4\u591a\u4e45\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/biceps-training\/#Q2%EF%BC%9A_%E7%AB%99%E5%A7%BF%E7%B7%B4%E4%BA%8C%E9%A0%AD%E7%9A%84%E6%99%82%E5%BE%8C%EF%BC%8C%E8%BA%AB%E9%AB%94%E4%B8%80%E7%9B%B4%E6%99%83%E4%BE%86%E6%99%83%E5%8E%BB\" title=\"Q2\uff1a \u7ad9\u59ff\u7df4\u4e8c\u982d\u7684\u6642\u5f8c\uff0c\u8eab\u9ad4\u4e00\u76f4\u6643\u4f86\u6643\u53bb\">Q2\uff1a \u7ad9\u59ff\u7df4\u4e8c\u982d\u7684\u6642\u5f8c\uff0c\u8eab\u9ad4\u4e00\u76f4\u6643\u4f86\u6643\u53bb<\/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\/biceps-training\/#Q3%EF%BC%9A_%E7%B7%B4%E5%AE%8C%E4%BA%8C%E9%A0%AD%E8%82%8C%EF%BC%8C%E8%A6%BA%E5%BE%97%E5%85%A8%E8%BA%AB%E9%85%B8%E7%97%9B\" title=\"Q3\uff1a \u7df4\u5b8c\u4e8c\u982d\u808c\uff0c\u89ba\u5f97\u5168\u8eab\u9178\u75db\">Q3\uff1a \u7df4\u5b8c\u4e8c\u982d\u808c\uff0c\u89ba\u5f97\u5168\u8eab\u9178\u75db<\/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\/biceps-training\/#Q4%EF%BC%9A_%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%82%8C%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A9%B2%E4%B8%8D%E8%A9%B2%E7%B7%B4%E5%88%B0%E5%8A%9B%E7%AB%AD%EF%BC%9F\" title=\"Q4\uff1a \u7df4\u4e8c\u982d\u808c\uff0c\u5230\u5e95\u8a72\u4e0d\u8a72\u7df4\u5230\u529b\u7aed\uff1f\">Q4\uff1a \u7df4\u4e8c\u982d\u808c\uff0c\u5230\u5e95\u8a72\u4e0d\u8a72\u7df4\u5230\u529b\u7aed\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/biceps-training\/#8_%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=\"8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">8. \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-26\" href=\"https:\/\/physicfit.com\/biceps-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-27\" href=\"https:\/\/physicfit.com\/biceps-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-28\" href=\"https:\/\/physicfit.com\/biceps-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-29\" href=\"https:\/\/physicfit.com\/biceps-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%BA%8C%E9%A0%AD%E8%82%8C%E5%88%86%E6%88%90%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A7%A3%E5%89%96%E5%9C%96\"><\/span><strong>1. \u4e8c\u982d\u808c\u5206\u6210\u54ea\u4e9b\u808c\u7fa4\uff1f\u4e8c\u982d\u808c\u89e3\u5256\u5716<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e8c\u982d\u808c-\u5c55\u793a.jpg\" alt=\"\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\" class=\"wp-image-2726\" width=\"355\" height=\"218\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"176\" height=\"280\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e8c\u982d\u808c-\u89e3\u5256\u5716.jpg\" alt=\"\u4e8c\u982d\u808c-\u9577\u77ed\u982d\" class=\"wp-image-2138\"\/><\/figure>\n\n\n\n<p>\u4e8c\u982d\u808c\u5206\u6210\uff1a<\/p>\n\n\n\n<ul><li>\u9577\u982d (\u5916\u5074) \uff1a \u4e00\u822c\u4eba\u6bd4\u300c<strong>\u8f03\u5c11<\/strong>\u300d\u7df4\u5230\u7684\u808c\u7fa4<\/li><li>\u77ed\u982d (\u5167\u5074) \uff1a \u4e00\u822c\u4eba\u6bd4\u300c<strong>\u8f03\u9577<\/strong>\u300d\u7df4\u5230\u7684\u808c\u7fa4<\/li><\/ul>\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\/\u80b1\u808c.jpg\" alt=\"\u80b1\u808c\" class=\"wp-image-2139\" width=\"196\" height=\"284\"\/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u5728\u4f60\u7684\u4e8c\u982d\u808c\u5916\u5074\u9084\u6709\u4e00\u500b\u300c<strong>\u80b1\u808c<\/strong>\u300d\uff0c\u96d6\u7136\u5b83\u4e0d\u662f\u4e8c\u982d\u808c\u7684\u4e00\u90e8\u5206\uff0c\u4f46\u537b\u53ef\u4ee5\u8b93\u4f60\u7684\u4e8c\u982d\u808c\u770b\u8d77\u4f86\u66f4\u5bec\u3001\u66f4\u7acb\u9ad4<\/p>\n\n\n\n<p>\u6240\u4ee5\u60f3\u8981\u8b93\u4f60\u7684\u4e8c\u982d\u808c\u770b\u8d77\u4f86\u66f4\u5b8c\u6574\u3001\u66f4\u5bec\u7684\u8a71\uff0c\u5c31\u5fc5\u9808\u52a0\u5165\u300c<strong>\u80b1\u808c<\/strong>\u300d\u7684\u8a13\u7df4\uff1a<\/p>\n\n\n\n<ul><li>\u4f4d\u65bc\u4e8c\u982d\u808c\u9577\u982d\u300c<strong>\u5916\u5074<\/strong>\u300d<\/li><li>\u5b83\u4e0d\u662f\u4e8c\u982d\u808c\u7684\u4e00\u90e8\u4efd\uff0c\u4f46\u4e8c\u982d\u808c\u8a13\u7df4\u901a\u5e38\u6703\u7528\u5230\u5b83<\/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\/\u5feb\u7e2e\u808c-\u6162\u7e2e\u808c-1.jpg\" alt=\"\u5feb\u7e2e\u808c\u7e96\u7dad-\u6162\u7e2e\u808c\u7e96\u7dad\" class=\"wp-image-2143\" width=\"292\" height=\"185\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e8c\u982d\u808c\u670960\uff05\u7684\u5feb\u7e2e\u808c\u7e96\u7dad\u300140\uff05\u7684\u6162\u7e2e\u808c\u7e96\u7dad<\/p>\n\n\n\n<ul><li>\u5feb\u7e2e\u808c\u7e96\u7dad\uff1a\u523a\u6fc0\u901f\u5ea6\u300c<strong>\u5feb<\/strong>\u300d\uff0cEx: \u505a\u5927\u91cd\u91cf\uff0c\u5bb9\u6613\u523a\u6fc0\u5230<\/li><li>\u6162\u7e2e\u808c\u7e96\u7dad\uff1a\u523a\u6fc0\u901f\u5ea6\u300c<strong>\u6162<\/strong>\u300d\uff0cEx: \u505a\u591a\u6b21\u6578\uff0c\u5bb9\u6613\u523a\u6fc0\u5230<\/li><\/ul>\n\n\n\n<p>\u9019\u5f35\u5716\u540c\u6642\u4e5f\u5728\u6697\u793a\u4f60\uff0c\u4e8c\u982d\u808c\u60f3\u8981\u7df4\u7684\u5927\uff0c\u5c31\u5fc5\u9808\u52a0\u5165\u4e00\u4e9b\u4e8c\u982d\u808c\u300c\u5927\u91cd\u91cf\u8a13\u7df4\u300d<\/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=\"r9ruvYP69j\"><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/embed\/#?secret=r9ruvYP69j\" data-secret=\"r9ruvYP69j\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E4%BA%8C%E9%A0%AD%E8%82%8C%E7%9A%84%E5%8A%9F%E8%83%BD%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>2. \u4e8c\u982d\u808c\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"256\" height=\"269\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u624b\u81c2.jpg\" alt=\"\u4e8c\u982d\u808c-\u529f\u80fd\" class=\"wp-image-2146\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u300c<strong>\u4e8c\u982d\u808c<\/strong>\u300d\u7c21\u55ae\u4f86\u8aaa\uff0c\u6709\u4ee5\u4e0a3\u7a2e\u529f\u80fd\uff1a<\/p>\n\n\n\n<ul><li>\u65cb\u5f8c\uff1a\u8b93\u4f60\u7684\u524d\u81c2\u53ef\u4ee5\u5de6\u53f3\u65cb\u8f49<\/li><li>\u8098\u5c48\u66f2\uff1a\u8b93\u4f60\u7684\u4e8c\u982d\u808c\u53ef\u4ee5\u6536\u7e2e<\/li><li>\u80a9\u5c48\u66f2\uff1a\u4e8c\u982d\u5b8c\u6574\u7684\u6536\u7e2e\uff0c\u6703\u5e36\u5230\u80a9\u8180<\/li><\/ul>\n\n\n\n<p>\u5916\u89c0\u4e0a\uff0c\u4e8c\u982d\u808c\u53ef\u4ee5\u8b93\u4f60\u7684\u624b\u81c2\u7dda\u689d\u66f4\u5b8c\u7f8e<\/p>\n\n\n\n<p>\u529f\u80fd\u4e0a\uff0c\u4e8c\u982d\u808c\u8a13\u7df4\u6703\u53c3\u8207\u8a31\u591a\u300c<strong>\u62c9<\/strong>\u300d\u7684\u52d5\u4f5c\uff0c\u53ef\u4ee5\u4f7f\u4f60\u6bd4\u8f03\u4e0d\u6703\u4e8c\u982d\u5148\u529b\u7aed\uff0cEx:<a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u6ed1\u8f2a\u4e0b\u62c9<\/a><\/p>\n\n\n\n<p>\u96d6\u7136\u8aaa\u4e8c\u982d\u808c\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5c0f\u808c\u7fa4<\/span><\/strong>\uff0c\u4f46\u9084\u662f\u4e0d\u80fd\u5ffd\u7565\u4e8c\u982d\u808c\u7684\u8a13\u7df4\uff01<\/p>\n\n\n\n<p>\u3000 \u3000  \u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"PULq3ASydr\"><a href=\"https:\/\/physicfit.com\/triceps-training\/\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/triceps-training\/embed\/#?secret=PULq3ASydr\" data-secret=\"PULq3ASydr\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%82%8C%EF%BC%94%E5%A4%A7%E7%A7%98%E8%A8%A3\"><\/span><strong>3. \u7df4\u4e8c\u982d\u808c\uff14\u5927\u79d8\u8a23<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u958b\u59cb\u6559\u4f60\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u4e4b\u524d\uff0c\u6709\u5e7e\u500b\u95dc\u65bc\u4e8c\u982d\u808c\u7684\u8a13\u7df4\u79d8\u8a23\uff0c\u4f60\u5fc5\u9808\u77e5\u9053\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"105\" height=\"105\" 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: 105px) 100vw, 105px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%82%8C%E7%A7%98%E8%A8%A3%EF%BC%831_%E5%85%88%E4%BD%BF%E7%94%A8%E5%A4%A7%E9%87%8D%E9%87%8F\"><\/span><strong>\u7df4\u4e8c\u982d\u808c\u79d8\u8a23\uff031 \u5148\u4f7f\u7528\u5927\u91cd\u91cf<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u4e0a\u65b9\u6709\u63d0\u5230\uff0c\u4e8c\u982d\u808c\u4e2d\u6709<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">60\uff05\u7684\u5feb\u7e2e\u808c\u7e96\u7dad<\/span><\/strong>\uff0c\u4ee3\u8868\u8457\u8a13\u7df4\u4e8c\u982d\u808c\u9700\u8981<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5feb\u901f\u7684\u5145\u8840<\/span><\/strong><\/p>\n\n\n\n<p>\u800c\u5feb\u901f\u5145\u8840\u7684\u65b9\u6cd5\uff0c\u5c31\u662f\u4f7f\u7528\u300c<strong>\u5927\u91cd\u91cf<\/strong>\u300d\u7df4\u4e8c\u982d\u808c<\/p>\n\n\n\n<p>\u800c\u4e14\u662f\u8981\u4f60\u53ef\u4ee5\u63a7\u5236\uff0c\u4e14\u80fd\u505a\u5927\u7d046\uff5e8\u4e0b\u7684\u91cd\u91cf\uff0c\u800c\u4e0d\u662f\u5168\u8eab\u4e00\u76f4\u501f\u529b\uff01<\/p>\n\n\n\n<p>\u5426\u5247\u5f88\u6709\u53ef\u80fd\u9020\u6210\u4f60\u7684\u4e8c\u982d\u808c\u9084\u6c92\u88ab\u8a13\u7df4\u5230\uff0c\u8eab\u9ad4\u5c31\u5148\u53d7\u50b7\u4e86<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5148\u4f7f\u7528\u5927\u91cd\u91cf\u8a13\u7df4\u4e8c\u982d\u808c\u7684\u512a\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u8b93\u4e8c\u982d\u808c\u5feb\u901f\u5145\u8840<\/li><li>\u8b93\u4e8c\u982d\u808c\u5feb\u901f\u9032\u5165\u72c0\u6cc1<\/li><\/ul>\n\n\n\n<p>\u9019\u88e1\u5148\u8ddf\u4f60\u8aaa\u4e00\u4e0b\u6cd5\u5247\uff0c\u5f8c\u9762\u6703\u518d\u8ddf\u4f60\u4ecb\u7d39\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%82%8C%E7%A7%98%E8%A8%A3%EF%BC%832_%E6%8E%A5%E8%91%97%E4%BD%BF%E7%94%A8%E8%BC%95%E9%87%8D%E9%87%8F%E3%80%81%E5%A4%9A%E6%AC%A1%E6%95%B8\"><\/span><strong>\u7df4\u4e8c\u982d\u808c\u79d8\u8a23\uff032 \u63a5\u8457\u4f7f\u7528\u8f15\u91cd\u91cf\u3001\u591a\u6b21\u6578<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u4f60\u7684\u4e8c\u982d\u808c\u5145\u5206\u5145\u8840\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u8f15\u91cd\u91cf\u3001\u591a\u6b21\u6578<\/p>\n\n\n\n<p>\u56e0\u70ba\u9084\u6709\u5269\u4e0b<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">40\uff05\u7684\u6162\u7e2e\u808c\u7e96\u7dad<\/span><\/strong>\u9700\u8981\u88ab\u523a\u6fc0\uff0c\u624d\u80fd\u7b97\u662f\u5b8c\u6574\u7684\u4e8c\u982d\u808c\u8a13\u7df4<\/p>\n\n\n\n<p>\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u4f7f\u7528\u80fd\u505a12\uff5e15\u4e0b\u7684\u91cd\u91cf\uff0c\u4e14\u8eab\u9ad4\u4e00\u6a23\u8981\u4fdd\u6301\u7a69\u5b9a<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5f8c\u7e8c\u4f7f\u7528\u8f15\u91cd\u91cf\u8a13\u7df4\u4e8c\u982d\u808c\u7684\u512a\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u8b93\u4e8c\u982d\u808c\u88ab\u5b8c\u6574\u7684\u523a\u6fc0<\/li><li>\u80fd\u505a\u66f4\u591a\u7684\u300c<strong>\u96e2\u5fc3\u63a7\u5236<\/strong>\u300d\uff0c\u6495\u88c2\u4e8c\u982d\u808c<\/li><li>\u6700\u5f8c\u5b8c\u6574\u7684\u8a13\u7df4\u5230\u529b\u7aed<\/li><\/ul>\n\n\n\n<p>\u9019\u88e1\u6709\u4e00\u9ede\u5f88\u91cd\u8981\u7684\uff0c\u5c31\u662f\u96d6\u7136\u8aaa\u662f\u8f15\u91cd\u91cf\uff0c\u4f46\u64cd\u4f5c\u901f\u5ea6\u8981\u523b\u610f\u653e\u6162\uff0c\u611f\u53d7\u300c<strong>\u96e2\u5fc3<\/strong>\u300d\u6240\u5e36\u4f86\u7684\u4e8c\u982d\u808c\u62c9\u626f\u611f<\/p>\n\n\n\n<p>\u9019\u6a23\u624d\u80fd\u8b93\u4e8c\u982d\u808c\u9054\u5230\u5145\u5206\u7684\u523a\u6fc0\uff0c\u4f60\u7684\u4e8c\u982d\u808c\u624d\u7df4\u7684\u5927\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%82%8C%E7%A7%98%E8%A8%A3%EF%BC%833_%E9%87%9D%E5%B0%8D%E5%BC%B1%E9%A0%85%EF%BC%8C%E9%80%B2%E8%A1%8C%E8%A3%9C%E5%BC%B7\"><\/span><strong>\u7df4\u4e8c\u982d\u808c\u79d8\u8a23\uff033 \u91dd\u5c0d\u5f31\u9805\uff0c\u9032\u884c\u88dc\u5f37<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e8c\u982d\u808c\u5206\u6210\uff1a\u9577\u982d\u3001\u77ed\u982d<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u56e0\u70ba\u8a13\u7df4\u4e8c\u982d\u808c\u90fd\u4e00\u76f4\u56fa\u5b9a\u4f7f\u7528\u540c\u4e00\u7a2e\u8a13\u7df4\u52d5\u4f5c\uff0c\u7d93\u5e38\u6703\u5c0e\u81f4\u5176\u4e2d\u4e00\u500b\u4e8c\u982d\u808c\u808c\u7fa4\u8f03\u5f31<\/p>\n\n\n\n<p>\u56e0\u6b64\u5728\u4e8c\u982d\u8a13\u7df4\u7576\u4e2d\uff0c\u9084\u8981\u91dd\u5c0d\u4f60\u7684\u4e8c\u982d\u808c\u5f31\u9805\u53bb\u9032\u884c\u88dc\u5f37\uff0c\u4e8c\u982d\u808c\u770b\u8d77\u4f86\u624d\u6703\u98fd\u6eff<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u6709\u4e00\u4e9b\u4e8c\u982d\u808c\u8a13\u7df4\u5c0f\u6280\u5de7\u8981\u4ea4\u7d66\u4f60\uff1a<\/p>\n\n\n\n<ul><li>\u5782\u63e1\uff1a\u5c0d\u4e8c\u982d\u808c\u300c<strong>\u9577\u982d<\/strong>\u300d\u7684\u523a\u6fc0\u6bd4\u8f03\u597d<\/li><li>\u5e73\u63e1\uff1a\u5c0d\u4e8c\u982d\u808c\u300c<strong>\u77ed\u982d<\/strong>\u300d\u7684\u523a\u6fc0\u6bd4\u8f03\u597d<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<ul><li>\u7a84\u63e1\uff1a\u5c0d\u4e8c\u982d\u808c\u300c<strong>\u9577\u982d<\/strong>\u300d\u7684\u523a\u6fc0\u6bd4\u8f03\u597d<\/li><li>\u5bec\u63e1\uff1a\u5c0d\u4e8c\u982d\u808c\u300c<strong>\u77ed\u982d<\/strong>\u300d\u7684\u523a\u6fc0\u6bd4\u8f03\u597d<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<ul><li>\u624b\u81c2\u4f4d\u65bc\u8eab\u5f8c\uff1a\u5c0d\u4e8c\u982d\u808c\u300c<strong>\u9577\u982d<\/strong>\u300d\u7684\u523a\u6fc0\u6bd4\u8f03\u597d<\/li><li>\u624b\u81c2\u4f4d\u65bc\u8eab\u524d\uff1a\u5c0d\u4e8c\u982d\u808c\u300c<strong>\u77ed\u982d<\/strong>\u300d\u7684\u523a\u6fc0\u6bd4\u8f03\u597d<\/li><\/ul>\n\n\n\n<p>\u7c21\u55ae\u5e7e\u500b\u4e0d\u540c\u7684\u63e1\u6cd5\uff0c\u5c31\u80fd\u8b93\u4f60\u5b8c\u6574\u7684\u8a13\u7df4\u6574\u500b\u4e8c\u982d\u808c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%82%8C%E7%A7%98%E8%A8%A3%EF%BC%834_%E4%B8%80%E6%AC%A1%E4%B8%8D%E5%BF%85%E5%81%9A%E5%BE%88%E5%A4%9A%E7%A8%AE%E5%8B%95%E4%BD%9C\"><\/span><strong>\u7df4\u4e8c\u982d\u808c\u79d8\u8a23\uff034 \u4e00\u6b21\u4e0d\u5fc5\u505a\u5f88\u591a\u7a2e\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u77e5\u9053\u5f88\u591a\u65b0\u624b\uff0c\u90fd\u6025\u65bc\u60f3\u770b\u5230\u81ea\u5df1\u7684\u4e8c\u982d\u808c\u8d8a\u4f86\u8d8a\u5927\uff0c\u6240\u4ee5\u8a13\u7df4\u4e8c\u982d\u808c\u7e3d\u662f\u7279\u5225\u52e4\u596e<\/p>\n\n\n\n<p>\u4f46\u4e8c\u982d\u808c\u662f\u5c6c\u65bc<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5c0f\u808c\u7fa4<\/span><\/strong>\uff0c\u6240\u4ee5\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u505a\u8d8a\u591a\u7a2e\uff0c\u4e0d\u4e00\u5b9a\u662f\u597d\u4e8b<\/p>\n\n\n\n<p>\u7528\u7c21\u55ae3\uff5e4\u500b\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u5b8c\u6210\u6bcf\u6b21\u7684\u4e8c\u982d\u808c\u8a13\u7df4\uff0c\u624d\u662f\u4e8c\u982d\u808c\u8b8a\u5927\u7684\u65b9\u6cd5\uff01<\/p>\n\n\n\n<p>\u9019\u88e1\u6709\u500b\u7c21\u55ae\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u5b89\u6392\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u4f7f\u7528\u5927\u91cd\u91cf\u5145\u8840<\/li><li>\u518d\u91dd\u5c0d\u5f31\u9805\u88dc\u5f37<\/li><li>\u4f7f\u7528\u8f15\u91cd\u91cf\u3001\u591a\u6b21\u6578<\/li><\/ol>\n\n\n\n<p>\u9019\u6a23\u4f60\u540c\u6642\u80fd\u9054\u5230\u5927\u91cd\u91cf\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u9700\u6c42\uff0c\u53c8\u80fd\u6709\u90fd\u591a\u6b21\u6578\u7684\u808c\u7e96\u7dad\u7834\u58de\u8a13\u7df4\u4e8c\u982d\u808c<\/p>\n\n\n\n<p>\u52a0\u5165\u9019\u5e7e\u500b\u7c21\u55ae\u7684\u8a13\u7df4\u6cd5\u5247\uff0c\u5c31\u80fd\u8b93\u4e8c\u982d\u808c\u9054\u5230\u5145\u5206\u523a\u6fc0\uff01<\/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=\"sqejg4XydP\"><a href=\"https:\/\/physicfit.com\/grip-strength\/\">\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/grip-strength\/embed\/#?secret=sqejg4XydP\" data-secret=\"sqejg4XydP\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/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_3_%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>4. \u65b0\u624b\u5fc5\u7df4 TOP 3 \u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u6211\u8981\u4f86\u4ecb\u7d393\u500b<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">CP\u503c\u6700\u9ad8<\/span><\/strong>\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"120\" height=\"120\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 120px) 100vw, 120px\" \/><\/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%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-1_%E6%A7%93%E9%88%B4%E5%BD%8E%E8%88%89\"><\/span><strong>\u4e8c\u982d\u808c\u8a13\u7df4 TOP-1 \u69d3\u9234\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e8c\u982d\u808c\u9700\u8981\u5145\u8840\u6642\uff0c\u9019\u500b\u52d5\u4f5c\u662f\u6211\u8a8d\u70ba\u5145\u8840\u6700\u5feb\u3001\u8eab\u9ad4\u7a69\u5b9a\u6027\u6700\u9ad8\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u6240\u4ee5\u7b2c\u4e00\u500b\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u6211\u901a\u5e38\u90fd\u6703\u5b89\u6392\u300c<strong>\u69d3\u9234\u5f4e\u8209<\/strong>\u300d\uff0c\u4e14\u4f7f\u7528W\u69d3\u3001\u7ad9\u59ff\u7684\u65b9\u5f0f<\/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=\"350\" height=\"350\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/w-bar.jpg\" alt=\"\u4e8c\u982d\u808c-\u7ad9\u59ff\u5f4e\u8209\" class=\"wp-image-2148\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/w-bar.jpg 350w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/w-bar-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/w-bar-150x150.jpg 150w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u6bd4\u8d77\u4e00\u822c\u7684\u76f4\u69d3\uff0cW\u69d3\u66f4\u7b26\u5408\u6211\u5011\u7684\u4eba\u9ad4\u5de5\u5b78\uff0c\u540c\u6642\u7ad9\u59ff\u7684\u65b9\u5f0f\uff0c\u53ef\u4ee5\u4f7f\u4f60\u62ff\u7684\u66f4\u91cd<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong>\u8a13\u7df4\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u5f9e\u7a7a\u69d3\u958b\u59cb\u6696\u8eab\uff0c20\u4e0b<\/li><li>\u4e00\u6b21\u52a05\u516c\u65a4\uff0c\u6162\u6162\u5f80\u4e0a\u52a0<\/li><li>\u52a0\u5230\u53ea\u80fd\u505a6\uff5e8\u4e0b\u5f8c\uff0c\u505a4\u7d44<\/li><\/ol>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\u59ff\u52e2\u8981\u9ede\uff1a<\/strong><\/p>\n\n\n\n<ul><li>\u5168\u7a0b\u6838\u5fc3\u4fdd\u6301\u7a69\u5b9a\uff0c\u76e1\u91cf\u4e0d\u8981\u6643\u52d5<\/li><li>\u53ea\u7528\u4f60\u7684\u5c0f\u81c2\u5c07\u91cd\u91cf\u8209\u8d77<\/li><li>\u624b\u81c2\u4fdd\u6301\u5728\u8eab\u9ad4\u5169\u5074<\/li><\/ul>\n\n\n\n<p>\u4f60\u9700\u8981\u6ce8\u610f\u7684\u662f\u300c\u907f\u514d\u904e\u591a\u7684\u8eab\u9ad4\u4ee3\u511f\u300d\uff0c\u5c08\u6ce8\u5728\u4e8c\u982d\u808c\u7684\u8a13\u7df4\u4e0a<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-2_%E9%8C%98%E5%BC%8F%E5%BD%8E%E8%88%89\"><\/span><strong>\u4e8c\u982d\u808c\u8a13\u7df4 TOP-2 \u9318\u5f0f\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u662f\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u4e8c\u982d\u808c\u9577\u982d<\/strong>\u300d\u53bb\u505a\u8a13\u7df4<\/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=\"193\" height=\"202\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u9318\u5f0f\u5f4e\u8209.jpg\" alt=\"\u4e8c\u982d\u808c-\u9318\u5f0f\u5f4e\u8209\" class=\"wp-image-2149\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6bd4\u8d77\u4e00\u822c\u7684\u76f4\u4e0a\u76f4\u4e0b\uff0c\u6211\u66f4\u559c\u6b61\u505a\u9019\u7a2e\u5411\u516745\u00b0\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u65b9\u5f0f<\/p>\n\n\n\n<p>\u56e0\u70ba\u9019\u6a23\u80fd\u540c\u6642\u523a\u6fc0\u5230\u4f60\u7684\u300c<strong>\u4e8c\u982d\u808c\u9577\u982d<\/strong>\u300d\u4ee5\u53ca\u300c<strong>\u80b1\u808c<\/strong>\u300d\uff0cCP\u503c\u975e\u5e38\u9ad8\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u81f3\u65bc\u8a72\u7528<strong>\u7ad9\u59ff<\/strong>\u9084\u662f<strong>\u5750\u59ff<\/strong>\uff1f<\/p>\n\n\n\n<p>\u6211\u500b\u4eba\u6bd4\u8f03\u504f\u597d\u300c<strong>\u5750\u59ff<\/strong>\u300d\uff0c\u56e0\u70ba\u80fd\u5e6b\u52a9\u6211\u8eab\u9ad4\u5176\u4ed6\u808c\u7fa4\u4e0d\u6703\u501f\u529b\uff0c\u66f4\u80fd\u5c08\u6ce8\u5728\u4e8c\u982d\u808c\u8a13\u7df4\u4e0a<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u8a13\u7df4\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u9078\u53d6\u7ad9\u59ff\u3001\u5750\u59ff<\/li><li>\u7ad9\u59ff\u7684\u8a71\uff0c\u6838\u5fc3\u4fdd\u6301\u7a69\u5b9a\uff0c\u8eab\u9ad4\u4e0d\u8981\u6643\u52d5<\/li><li>\u5750\u59ff\u7684\u8a71\uff0c\u80cc\u90e8\u8cbc\u7dca\u6905\u80cc\uff0c\u8eab\u9ad4\u4e0d\u8981\u6643\u52d5<\/li><li>\u4e0a\u8209\u6642\uff0c\u5411\u659c\u4e0a45\u00b0\u6536\u7dca<\/li><li>\u4e0b\u653e\u6642\uff0c\u81ea\u7136\u4e0b\u653e\uff0c\u4f46\u4e0d\u8981\u653e\u592a\u5feb<\/li><\/ol>\n\n\n\n<p>\u57fa\u672c\u4e0a\u9019\u500b\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u53ea\u8981\u6ce8\u610f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u80a9\u8180\u4e0d\u8981\u501f\u5230\u529b\u5373\u53ef<\/span><\/strong>\uff0c\u64cd\u4f5c\u4e0a\u975e\u5e38\u5bb9\u6613\u4e0a\u624b<\/p>\n\n\n\n<p>\u53d7\u50b7\u7684\u98a8\u96aa\u76f8\u5c0d\u5176\u4ed6\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u4e5f\u8f03\u5c0f\uff0c\u6240\u4ee5\u65b0\u624b\u4e5f\u53ef\u4ee5\u653e\u5fc3\u7684\u53bb\u8a13\u7df4\u9019\u9805\u4e8c\u982d\u808c\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000\u3000<\/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%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-3_%E6%96%9C%E6%9D%BF%E5%BD%8E%E8%88%89\"><\/span><strong>\u4e8c\u982d\u808c\u8a13\u7df4 TOP-3<\/strong> <strong>\u659c\u677f\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\u662f\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u4e8c\u982d\u808c\u77ed\u982d<\/strong>\u300d\u53bb\u505a\u8a13\u7df4\uff0c\u800c\u4e14<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u91dd\u5c0d\u6027\u975e\u5e38\u5f37<\/span><\/strong>\uff01<\/p>\n\n\n\n<p>\u6240\u4ee5\u6211\u4e5f\u975e\u5e38\u63a8\u85a6\u65b0\u624b\u8a13\u7df4\u9019\u500b\u4e8c\u982d\u808c\u52d5\u4f5c\uff0c\u4e0d\u9700\u8981\u5927\u91cd\u91cf\uff0c\u53ea\u9700\u8981\u59ff\u52e2\u7684\u6b63\u78ba<\/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\/\u659c\u677f\u5f4e\u8209.jpg\" alt=\"\u4e8c\u982d-\u659c\u677f\u5f4e\u8209\" class=\"wp-image-2150\" width=\"195\" height=\"197\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u6709\u69d3\u9234\u3001\u555e\u9234\u5169\u7a2e\u9078\u64c7\uff0c\u800c\u6211\u500b\u4eba\u6bd4\u8f03\u504f\u597d\u300c<strong>\u555e\u9234<\/strong>\u300d\u9032\u884c\uff0c\u4e14\u300c<strong>\u55ae\u908a\u9032\u884c<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\u8a13\u7df4\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u4e00\u822c\u5065\u8eab\u623f\u90fd\u6703\u6709\u9019\u7a2e\u659c\u677f\uff0c\u4e5f\u53ef\u4ee5\u9078\u64c7\u4f7f\u7528\u91cd\u8a13\u6905\u64cd\u4f5c<\/li><li>\u53ea\u5c07\u4f60\u7684\u300c<strong>\u4e09\u982d<\/strong>\u300d\u8cbc\u7dca\u659c\u677f\uff0c\u5176\u9918\u90e8\u4f4d\u90fd\u4e0d\u8981\u8cbc\u4e0a\u53bb<\/li><li>\u9078\u64c7\u80fd\u505a10\uff5e12\u4e0b\u7684\u91cd\u91cf\uff0c\u5c08\u6ce8\u5728\u55ae\u908a\u7684\u63a7\u5236<\/li><\/ol>\n\n\n\n<p>\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\u8981\u6ce8\u610f\u7684\u662f\uff0c\u5f88\u591a\u4eba\u90fd\u6703\u5c07\u6574\u500b\u8eab\u9ad4\u8cbc\u4e0a\u53bb\uff0c\u4f46\u5176\u5be6<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u53ea\u6709\u4e09\u982d\u9700\u8981\u8cbc\u4f4f<\/span><\/strong><\/p>\n\n\n\n<p>\u9019\u6a23\u662f\u8b93\u4f60\u300c\u4e8c\u982d\u808c\u5b64\u7acb\u300d\u6700\u6709\u6548\u7684\u65b9\u5f0f\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u4e5f\u5343\u842c\u4e0d\u8981\u592a\u91cd\uff0c\u5426\u5247\u53ef\u80fd\u6703\u9020\u6210\u4e8c\u982d\u808c\u65b7\u88c2<\/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=\"320\" height=\"237\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e8c\u982d\u808c\u65b7\u88c2.jpg\" alt=\"\u4e8c\u982d\u808c\u65b7\u88c2\" class=\"wp-image-2151\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e8c\u982d\u808c\u65b7\u88c2.jpg 320w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e8c\u982d\u808c\u65b7\u88c2-300x222.jpg 300w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u5716\u4e2d\u6240\u793a\uff0c\u4e8c\u982d\u808c\u65b7\u88c2\u4e0d\u53ea\u6062\u5fa9\u6162\uff0c\u4e5f\u6703\u9020\u6210\u4e8c\u982d\u5206\u96e2<\/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=\"r9ruvYP69j\"><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/embed\/#?secret=r9ruvYP69j\" data-secret=\"r9ruvYP69j\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E9%80%B2%E9%9A%8E%E4%BA%8C%E9%A0%AD%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\u4e8c\u982d\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\uff0c\u662f\u5c6c\u65bc\u4e00\u4e9b\u64cd\u4f5c\u4e0a\u6bd4\u8f03\u6709\u96e3\u5ea6\uff0c\u4f46\u5177\u91dd\u5c0d\u6027\u7684\u4e8c\u982d\u808c\u8a13\u7df4\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"146\" height=\"146\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 146px) 100vw, 146px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4_-1_%E4%B8%8A%E6%96%9C%E5%BD%8E%E8%88%89\"><\/span><strong>\u9032\u968e\u4e8c\u982d\u808c\u8a13\u7df4 -1 \u4e0a\u659c\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u9805\u8a13\u7df4\u662f\u5c08\u9580\u91dd\u5c0d\u300c<strong>\u4e8c\u982d\u808c\u9577\u982d<\/strong>\u300d\u7684\u8a13\u7df4\uff0c\u64cd\u4f5c\u96e3\u5ea6\u4e5f\u8f03\u9ad8<\/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=\"314\" height=\"169\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e0a\u659c\u5f4e\u8209.jpg\" alt=\"\u4e8c\u982d\u808c-\u4e0a\u659c\u5f4e\u8209\" class=\"wp-image-2153\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e0a\u659c\u5f4e\u8209.jpg 314w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u4e0a\u659c\u5f4e\u8209-300x161.jpg 300w\" sizes=\"(max-width: 314px) 100vw, 314px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u8a13\u7df4\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u91cd\u8a13\u6905\u8abf\u6210\u659c\u7684\uff0c30\uff5e45\u00b0<\/li><li>\u624b\u90e8\u4e0b\u653e\uff0c\u4fdd\u6301\u5728\u8eab\u9ad4\u300c<strong>\u5f8c\u5074<\/strong>\u300d<\/li><li>\u5411\u4e0a\u5f4e\u8209\u81f3\u9802\u5cf0<\/li><li>\u6162\u901f\u4e0b\u653e\u56de\u8eab\u9ad4\u5f8c\u5074<\/li><\/ol>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u4e00\u958b\u59cb\u9084\u4e0d\u7fd2\u6163\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\u7684\u6642\u5f8c\uff0c\u91cd\u8a13\u6905\u7684\u89d2\u5ea6\u53ef\u4ee5\u5148\u4e0d\u7528\u50cf\u5716\u7247\u4e2d\u90a3\u9ebc\u659c<\/p>\n\n\n\n<p>\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u4e0d\u8981\u9078\u64c7\u904e\u91cd\u7684\uff0c\u5426\u5247\u5f88\u6709\u53ef\u80fd\u9020\u6210<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8098\u95dc\u7bc0\u7684\u4e0d\u9069<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\u7684\u597d\u8655\u6709\uff1a<\/p>\n\n\n\n<ul><li>\u80fd\u8b93\u4f60\u8eab\u9ad4\u7121\u6cd5\u501f\u529b<\/li><li>\u66f4\u591a\u300c<strong>\u4e8c\u982d\u808c\u9577\u982d<\/strong>\u300d\u7684\u523a\u6fc0<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u9928\u9577 - \u5982\u4f55\u71b1\u8eab  \u6b63\u78ba\u7df4\u4e8c\u982d\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SEpSqPvoaYg?start=212&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u60f3\u8981\u4e86\u89e3\u66f4\u591a\u7684\u52d5\u614b\u6559\u5b78\u7684\u8a71\uff0c\u53ef\u4ee5\u53c3\u8003 <strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">\u9928\u9577<\/span><\/span><\/strong> \u7684\u5f71\u7247\uff0c(<strong><span class=\"has-inline-color has-vivid-red-color\">2:25\u958b\u59cb<\/span><\/strong>)<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4_-2_%E5%99%A8%E6%A2%B0%E5%BD%8E%E8%88%89\"><\/span><strong>\u9032\u968e\u4e8c\u982d\u808c\u8a13\u7df4 -2 \u5668\u68b0\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\u662f\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u4e8c\u982d\u808c\u77ed\u982d<\/strong>\u300d\uff0c\u4e14\u4e8c\u982d\u808c\u5b64\u7acb\u611f\u4e5f\u5f88\u5f37<\/p>\n\n\n\n<p>\u800c\u5b83\u5176\u5be6\u5c31\u662f\u659c\u677f\u5f4e\u8209\uff0c\u53ea\u662f\u8b8a\u6210\u4e86\u5668\u68b0\u7684\u65b9\u5f0f<\/p>\n\n\n\n<p>\u4f46\u4e8c\u982d\u808c\u523a\u6fc0\u5ea6\u4e0a\u4e5f\u6703\u8ddf\u8457\u63d0\u5347\uff0c\u56e0\u70ba\u5168\u7a0b\u90fd\u53ea\u8981\u63e1\u8457\u63e1\u628a\uff0c\u4e0d\u6703\u6709\u904b\u52d5\u8ecc\u8de1\u8dd1\u6389\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5668\u68b0\u5f4e\u8209.jpg\" alt=\"\u4e8c\u982d\u808c-\u5668\u68b0\u5f4e\u8209\" class=\"wp-image-2156\" width=\"407\" height=\"141\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5668\u68b0\u5f4e\u8209.jpg 414w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5668\u68b0\u5f4e\u8209-300x104.jpg 300w\" sizes=\"(max-width: 407px) 100vw, 407px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u8a13\u7df4\u64cd\u4f5c\u8981\u9ede\uff1a<\/strong><\/p>\n\n\n\n<ul><li>\u53ea\u8b93\u4e09\u982d\u9760\u5728\u4e0a\u9762<\/li><li>\u96d9\u624b\u4fdd\u6301\u5e73\u884c\uff0c\u4e0d\u8981\u523b\u610f\u5916\u64f4\u3001\u5167\u593e<\/li><li>\u4e0a\u6536\u6642\uff0c\u76e1\u53ef\u80fd\u6536\u5230\u9802\uff0c\u4f46\u4e09\u982d\u4fdd\u6301\u7dca\u8cbc<\/li><li>\u4e0a\u653e\u6642\uff0c\u4e0d\u8981\u8b93\u6574\u500b\u624b\u8cbc\u5e73\u5728\u5668\u68b0\u4e0a\uff0c\u6703\u50b7\u53ca\u8098\u95dc\u7bc0<\/li><\/ul>\n\n\n\n<p>\u56e0\u70ba\u5668\u68b0\u5f0f\u7684\u904b\u52d5\u8ecc\u8de1<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8f03\u56fa\u5b9a<\/span><\/strong>\uff0c\u6240\u4ee5\u64cd\u4f5c\u4e0a\uff0c\u6703\u6bd4\u4e00\u822c\u555e\u9234\u7684\u66f4\u9808\u7559\u610f<\/p>\n\n\n\n<p>\u5efa\u8b70\u4e00\u958b\u59cb\u90fd\u662f\u7528\u96d9\u624b\u9032\u884c\u4e8c\u982d\u808c\u8a13\u7df4\uff0c\u56e0\u70ba\u53ef\u4ee5\u5e73\u5747\u523a\u6fc0\u5230\u300c<strong>\u4e8c\u982d\u808c\u77ed\u982d<\/strong>\u300d\uff0c\u4e0d\u6703\u6709\u53d7\u529b\u4e0d\u5747\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4_-3_%E9%9B%86%E4%B8%AD%E5%BD%8E%E8%88%89\"><\/span><strong>\u9032\u968e\u4e8c\u982d\u808c\u8a13\u7df4 -3 \u96c6\u4e2d\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6700\u5f8c\u4e00\u500b\u52d5\u4f5c\u662f\u53ef\u4ee5<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u540c\u6642\u523a\u6fc0\u5230\u4f60\u6574\u500b\u4e8c\u982d\u808c<\/span><\/strong>\uff0c\u53c8\u80fd\u5b64\u7acb\u4e8c\u982d\u7684\u8a13\u7df4<\/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\/\u96c6\u4e2d\u5f4e\u8209-1.jpg\" alt=\"\u4e8c\u982d\u808c-\u96c6\u4e2d\u5f4e\u8209\" class=\"wp-image-2158\" width=\"279\" height=\"176\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u96c6\u4e2d\u5f4e\u8209-1.jpg 325w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u96c6\u4e2d\u5f4e\u8209-1-300x189.jpg 300w\" sizes=\"(max-width: 279px) 100vw, 279px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u4e5f\u53ef\u4ee5\u624b\u90e8\u64fa\u653e\u5728\u66f4\u9ad8\u7684\u4f4d\u7f6e\u64cd\u4f5c\uff0c\u4f46\u5716\u7247\u4e2d\u662f\u6211\u6bd4\u8f03\u63a8\u85a6\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u59ff\u52e2\uff1a<\/p>\n\n\n\n<ul><li>\u8098\u95dc\u7bc0\u9760\u5728\u4f60\u7684\u5927\u817f\u5167\u5074<\/li><li>\u5b64\u7acb\u55ae\u908a\u7684\u4e8c\u982d\u808c<\/li><li>\u8eab\u9ad4\u8ddf\u8457\u4e0b\u58d3<\/li><\/ul>\n\n\n\n<p>\u56e0\u70ba\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u662f\u55ae\u908a\u9032\u884c\uff0c\u52a0\u4e0a\u4e8c\u982d\u808c\u88ab\u5b64\u7acb\u8a13\u7df4\uff0c\u6240\u4ee5\u8a13\u7df4\u4e0a\u8981\u4ee5\u4e8c\u982d\u808c\u611f\u53d7\u5ea6\u70ba\u4e3b\uff0c\u800c\u4e0d\u662f\u5927\u91cd\u91cf\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u904e\u5efa\u8b70\u525b\u7df4\u7fd2\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\u7684\u65b0\u624b\uff0c\u4e0d\u8981\u4f7f\u7528\u592a\u91cd\u7684\u91cd\u91cf\uff0c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5148\u5c08\u6ce8\u5728\u4e8c\u982d\u808c\u7684\u6536\u7e2e\u611f\u4e0a<\/span><\/strong><\/p>\n\n\n\n<p>\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\uff0c\u6211\u901a\u5e38\u6703\u653e\u5728\u6700\u5f8c\u4e00\u500b\u4e8c\u982d\u808c\u52d5\u4f5c\uff0c\u56e0\u70ba\u80fd\u6709\u6548\u7684\u5c07\u4f60\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u5230\u529b\u7aed<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <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><\/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=\"6_%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E6%8A%80%E5%B7%A7\"><\/span><strong>6. \u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u8981\u6559\u4f60\u52a0\u5165\u4e00\u4e9b\u4e0d\u540c\u7684\u5143\u7d20\uff0c\u9032\u800c\u66f4\u5b8c\u6574\u7684\u8a13\u7df4\u4e8c\u982d\u808c\uff1a<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E6%8A%80%E5%B7%A7%EF%BC%831_%E5%AD%A4%E7%AB%8B%E8%A8%93%E7%B7%B4\"><\/span><strong>\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\uff031 \u5b64\u7acb\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u300c<strong>\u5b64\u7acb\u8a13\u7df4<\/strong>\u300d\u6307\u7684\u5c31\u662f\u300c<strong>\u55ae\u908a\u8a13\u7df4<\/strong>\u300d<\/p>\n\n\n\n<p>\u9664\u4e86\u80fd\u8b93\u4f60\u66f4\u5c08\u6ce8\u5728\u4e8c\u982d\u808c\u7684\u6536\u7e2e\u8a13\u7df4\uff0c\u66f4\u80fd\u6539\u5584\u4e8c\u982d\u808c\u5927\u5c0f\u4e0d\u5747\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u5b64\u7acb\u8a13\u7df4\u4e8c\u982d\u808c\u7684\u597d\u8655\uff1a<\/p>\n\n\n\n<ul><li>\u55ae\u7368\u523a\u6fc0\u4e8c\u982d\u808c<\/li><li>\u91dd\u5c0d\u5f31\u9805\uff0c\u9032\u884c\u88dc\u5f37<\/li><li>\u53ef\u4ee5\u5148\u5f9e\u6bd4\u8f03\u5f31\u7684\u90a3\u908a (\u5de6\u624b) \u958b\u59cb<\/li><li>\u6536\u7e2e\u611f\u66f4\u5f37<\/li><li>\u6bd4\u8f03\u4e0d\u6703\u501f\u529b<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E6%8A%80%E5%B7%A7%EF%BC%832_%E5%8A%A0%E5%85%A5%E6%97%8B%E8%BD%89%E7%9A%84%E5%8B%95%E4%BD%9C\"><\/span><strong>\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\uff032<\/strong> <strong>\u52a0\u5165\u65cb\u8f49\u7684\u52d5\u4f5c<\/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\"><img decoding=\"async\" loading=\"lazy\" width=\"170\" height=\"207\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u65cb\u8f49.jpg\" alt=\"\u4e8c\u982d\u808c-\u77ed\u982d\u8a13\u7df4\" class=\"wp-image-2159\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u53ef\u4ee5\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u4e8c\u982d\u808c\u77ed\u982d<\/strong>\u300d\uff0c\u6bd4\u4e00\u822c\u7684\u555e\u9234\u5f4e\u8209<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u523a\u6fc0\u66f4\u5b8c\u6574<\/span><\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u52d5\u4f5c\u5176\u5be6\u4e0d\u96e3\uff0c\u5728\u4e0a\u8209\u5230\u9802\u7684\u6642\u5f8c\uff0c\u518d\u52a0\u5165\u4e00\u9ede\u5916\u65cb\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e0d\u904e\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u8981\u9078\u64c7\u6bd4\u5e73\u5e38\u555e\u9234\u5f4e\u8209\u300c<strong>\u8f15<\/strong>\u300d\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u56e0\u70ba\u9019\u9805\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u5176\u5be6\u4e0d\u7b26\u5408\u4eba\u9ad4\u5de5\u5b78\uff0c\u4f46\u70ba\u4e86\u4e8c\u982d\u808c\u523a\u6fc0\u66f4\u5b8c\u6574\uff0c\u624d\u52a0\u5165\u65cb\u8f49\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u60f3\u4e86\u89e3\u66f4\u591a\u52d5\u614b\u6559\u5b78\uff0c\u53ef\u4ee5\u53c3\u8003<strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\"> \u8d85\u6838\u5fc3\u5065\u8eab\u4e2d\u5fc3<\/span><\/span><\/strong>\uff0c(<strong><span class=\"has-inline-color has-vivid-red-color\">3:40\u958b\u59cb<\/span><\/strong>)<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u8b93\u4e8c\u982d\u808c up up \u7684\u56db\u500b\u8a13\u7df4\u79d8\u8a23\uff01\u907f\u514d\u4ee3\u511f\u8207\u63d0\u9ad8\u8a13\u7df4\u6210\u6548\uff5c\u65cb\u5f8c\u3001\u9577\u77ed\u982d\u5b64\u7acb\u8a13\u7df4\u3001\u6838\u5fc3\u7a69\u5b9a\u3001\u80a9\u80db\u7a69\u5b9a ft. Mike \u6559\u7df4\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/FC8iHs-Djx0?start=325&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/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=\"%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E6%8A%80%E5%B7%A7%EF%BC%833_%E5%8A%A0%E5%85%A5%E9%81%9E%E6%B8%9B%E7%B5%84\"><\/span><strong>\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\uff033 \u52a0\u5165\u905e\u6e1b\u7d44<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8981\u8b93\u4e8c\u982d\u808c\u9054\u5230\u5b8c\u5168\u7684\u529b\u7aed\uff0c\u4e0d\u662f\u524d\u9762\u4f7f\u7528\u7684\u5927\u91cd\u91cf<\/p>\n\n\n\n<p>\u800c\u662f\u6700\u5f8c\u8f15\u91cd\u91cf\u3001\u591a\u6b21\u6578\u7684\u905e\u6e1b\u7d44\uff0c\u5176\u64cd\u4f5c\u8981\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u905e\u6e1b\u91cd\u91cf\u9593\uff0c\u4e0d\u4f11\u606f<\/li><li>\u4e00\u6b21\u905e\u6e1b2\uff5e3\u500b\u91cd\u91cf<\/li><li>\u4e0d\u5fc5\u7b97\u6b21\u6578\uff0c\u8a13\u7df4\u5230\u6c92\u529b\u5373\u53ef<\/li><\/ul>\n\n\n\n<p>\u9019\u500b\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\u975e\u5e38\u9069\u5408\u7528\u5728\u300c<strong>\u8a13\u7df4\u7684\u5c3e\u6bb5<\/strong>\u300d<\/p>\n\n\n\n<p>\u5e6b\u52a9\u4f60\u300c<strong>\u4e8c\u982d\u808c\u8b8a\u5927\u300d<\/strong>\u7684\u95dc\u9375\u4e5f\u5728\u9019\u908a\uff0c\u6240\u4ee5\u52d9\u5fc5\u8981\u597d\u597d\u904b\u7528\u9019\u500b\u4e8c\u982d\u808c\u8a13\u7df4\u6280\u5de7\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=\"7_%E4%BA%8C%E9%A0%AD%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>7. \u4e8c\u982d\u808c\u8a13\u7df4\u5e38\u898b\u554f\u984c Q\uff06A<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u5f8c\u662f\u70ba\u5404\u4f4d\u89e3\u7b54\u4e00\u4e9b\u4e8c\u982d\u808c\u8a13\u7df4\u4e0a\uff0c\u5e38\u78b0\u5230\u7684\u8a13\u7df4\u554f\u984c\uff1a<\/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%E4%BA%8C%E9%A0%AD%E8%82%8C%E7%9A%84%E8%A8%93%E7%B7%B4%E5%88%B0%E5%BA%95%E8%A9%B2%E7%B7%B4%E5%A4%9A%E4%B9%85%EF%BC%9F\"><\/span><strong>Q1\uff1a \u6bcf\u6b21\u4e8c\u982d\u808c\u7684\u8a13\u7df4\u5230\u5e95\u8a72\u7df4\u591a\u4e45\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e0d\u77e5\u9053\u4f60\u6709\u6c92\u6709\u66fe\u7d93\u6709\u904e\u9019\u500b\u56f0\u64fe\uff0c\u4e8c\u982d\u808c\u597d\u50cf\u5f88\u591a\u52d5\u4f5c\u8981\u4e00\u6b21\u8a13\u7df4\u5b8c\uff1f<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u4e0a\u7db2\u627e\u4e86\u5f88\u591a\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u6eff\u5fc3\u671f\u5f85\u7684\u60f3\u53bb\u5065\u8eab\u623f\u7df4\u5b8c<\/p>\n\n\n\n<p>\u4f46\u4e0a\u9762\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u7955\u8a23\u8aaa\u904e\uff0c\u771f\u6b63\u6709\u6548\u523a\u6fc0\u4e8c\u982d\u808c\u7684\u8a13\u7df4\u52d5\u4f5c\u5176\u5be6<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u53ea\u8981\u505a3\uff5e4\u500b<\/span><\/strong><\/p>\n\n\n\n<p>\u6bcf\u500b\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u5927\u7d04\u90fd\u662f10\uff5e12\u4e0b\u30014\u7d44<\/p>\n\n\n\n<p>\u6240\u4ee5\u4e8c\u982d\u808c\u8a13\u7df4\u5b8c\u5927\u7d04\u8017\u664230\uff5e40\u5206\u9418\u5de6\u53f3\u70ba\u6700\u4f73\uff0c\u5343\u842c\u4e0d\u8981\u8a13\u7df4\u904e\u982d\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A_%E7%AB%99%E5%A7%BF%E7%B7%B4%E4%BA%8C%E9%A0%AD%E7%9A%84%E6%99%82%E5%BE%8C%EF%BC%8C%E8%BA%AB%E9%AB%94%E4%B8%80%E7%9B%B4%E6%99%83%E4%BE%86%E6%99%83%E5%8E%BB\"><\/span><strong>Q2\uff1a \u7ad9\u59ff\u7df4\u4e8c\u982d\u7684\u6642\u5f8c\uff0c\u8eab\u9ad4\u4e00\u76f4\u6643\u4f86\u6643\u53bb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6703\u6709\u9019\u7a2e\u60c5\u6cc1\u767c\u751f\uff0c\u901a\u5e38\u4e0d\u662f\u4f60\u7528\u7684\u91cd\u91cf\u592a\u91cd\uff0c\u5c31\u662f\u4f60\u6a21\u4eff\u7db2\u8def\u4e0a\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f46\u5176\u5be6\u9019\u7a2e\u8eab\u9ad4\u7529\u52d5\u3001\u501f\u529b\u7684\u884c\u70ba\uff0c\u53c8\u662f\u66f4\u9ad8\u968e\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u4e86\uff0c\u65b0\u624b\u4e0d\u9069\u5408\u5617\u8a66<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u6539\u5584\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u4f7f\u7528\u8f15\u4e00\u9ede\u7684\u91cd\u91cf<\/li><li>\u8eab\u9ad4\u6838\u5fc3\u6536\u7dca<\/li><li>\u6539\u6210\u300c<strong>\u5750\u59ff<\/strong>\u300d\u7684\u65b9\u5f0f<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A_%E7%B7%B4%E5%AE%8C%E4%BA%8C%E9%A0%AD%E8%82%8C%EF%BC%8C%E8%A6%BA%E5%BE%97%E5%85%A8%E8%BA%AB%E9%85%B8%E7%97%9B\"><\/span><strong>Q3\uff1a \u7df4\u5b8c\u4e8c\u982d\u808c\uff0c\u89ba\u5f97\u5168\u8eab\u9178\u75db<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6703\u6709\u9019\u7a2e\u73fe\u8c61\u7522\u751f\uff0c\u901a\u5e38\u662f\u56e0\u70ba\uff1a<\/p>\n\n\n\n<ul><li>\u904e\u5ea6\u8073\u80a9<\/li><li>\u904e\u5ea6\u62f1\u8170<\/li><li>\u5f4e\u8209\u6536\u592a\u9ad8<\/li><li>\u5c0f\u81c2\u63e1\u592a\u7dca<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a\u5e7e\u7a2e\u72c0\u6cc1\uff0c\u5927\u591a\u90fd\u662f\u56e0\u70ba\u300c<strong>\u4e0d\u7576\u7684\u501f\u529b<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u91dd\u5c0d\u4e0a\u97624\u7a2e\u72c0\u6cc1\uff0c\u6709\u5206\u5225\u5c0d\u61c9\u7684\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u523b\u610f\u8b93\u80a9\u8180\u4e0b\u6c89\u3001\u653e\u9b06<\/li><li>\u7df4\u7fd2\u5c07\u6838\u5fc3\u6536\u7dca\uff0c\u4e0b\u80cc\u4fdd\u6301\u7a69\u5b9a\u5373\u53ef<\/li><li>\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u518d\u8f15\u4e00\u4e9b\uff0c\u5b8c\u6574\u63a7\u5236\u91cd\u91cf<\/li><li>\u53ef\u4ee5\u63e1\u4f4f\u5668\u6750\u5373\u53ef\uff0c\u4e0d\u8981\u6293\u592a\u7dca<\/li><\/ul>\n\n\n\n<p>\u8a66\u8a66\u770b\u4ee5\u4e0a\u7684\u89e3\u6c7a\u65b9\u6cd5\uff0c\u53ef\u4ee5\u5e6b\u52a9\u4f60\u6e1b\u5c11\u5168\u8eab\u9178\u75db\u7684\u60c5\u5f62\u767c\u751f<\/p>\n\n\n\n<p>( \ud83d\udc49 <a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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> )<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A_%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%82%8C%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A9%B2%E4%B8%8D%E8%A9%B2%E7%B7%B4%E5%88%B0%E5%8A%9B%E7%AB%AD%EF%BC%9F\"><\/span><strong>Q4\uff1a \u7df4\u4e8c\u982d\u808c\uff0c\u5230\u5e95\u8a72\u4e0d\u8a72\u7df4\u5230\u529b\u7aed\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\u6709\u904e<\/p>\n\n\n\n<p>\u9019\u88e1\u56de\u7b54\u4f60\uff1a\u300c\u4e0d\u8981\u6bcf\u7d44\u4e8c\u982d\u808c\u8a13\u7df4\u90fd\u7df4\u5230\u529b\u7aed\u300d<\/p>\n\n\n\n<p>\u800c\u4e14\u5efa\u8b70\u4f60\uff0c\u5927\u91cd\u91cf\u6642\uff0c\u8b93\u4e8c\u982d\u808c\u5145\u8840\u5373\u53ef\uff1b\u8f15\u91cd\u91cf\u518d\u8a13\u7df4\u81f3\u529b\u7aed<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6bcf\u7d44\u4e8c\u982d\u808c\u8a13\u7df4\u90fd\u9078\u64c7\u505a\u5230\u529b\u7aed\uff0c\u5f88\u53ef\u80fd\u5c0e\u81f4\uff1a<\/p>\n\n\n\n<ul><li>\u5f8c\u9762\u7684\u8a13\u7df4\u6c92\u529b<\/li><li>\u958b\u59cb\u501f\u529b\u3001\u4ee3\u511f<\/li><li>\u4e0d\u662f\u6700\u6709\u6548\u7684\u4e8c\u982d\u808c\u8a13\u7df4<\/li><\/ul>\n\n\n\n<p>\u6700\u597d\u7684\u65b9\u6cd5\u9084\u662f\uff0c\u6700\u5f8c\u4e00\u500b\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u518d\u505a\u81f3\u529b\u7aed<\/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=\"8_%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>8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"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><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/triceps-training\/\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/abs-training-2\/\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/push-up-guide\/\">\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 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