{"id":2174,"date":"2021-01-28T20:49:23","date_gmt":"2021-01-28T12:49:23","guid":{"rendered":"http:\/\/physicfit.com\/?p=2174"},"modified":"2022-09-08T11:45:06","modified_gmt":"2022-09-08T03:45:06","slug":"deadlift-training","status":"publish","type":"post","link":"https:\/\/physicfit.com\/deadlift-training\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p>\u96a8\u8457\u73fe\u5728\u7684\u4eba\u8d8a\u4f86\u8d8a\u8b1b\u7a76\u300c<strong>\u529b\u91cf\u8a13\u7df4<\/strong>\u300d\uff0c\u4f60\u53ef\u4ee5\u770b\u5230\u5065\u8eab\u623f\u88e1\uff0c\u5f88\u591a\u4eba\u90fd\u5728\u7df4\u300c<strong>\u5065\u529b3\u9805<\/strong>\u300d<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u300c<strong>\u5065\u529b3\u9805<\/strong>\u300d\u5c31\u662f\u6307\uff1a\u6df1\u8e72\u3001\u786c\u8209\u3001\u81e5\u63a8<\/p>\n\n\n\n<p>\u5176\u4e2d\uff0c\u53ef\u4ee5\u505a\u7684\u6700\u91cd\uff0c\u540c\u6642\u4e5f\u662f\u6700\u591a\u4eba\u505a\u932f\u7684\u52d5\u4f5c\u5c31\u662f\u300c<strong>\u786c\u8209<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u6211\u60f3\u900f\u904e\u9019\u7bc7\u6587\u7ae0\uff0c\u4ea4\u7d66\u5927\u5bb6\u6b63\u78ba\u7684\u786c\u8209\u89c0\u5ff5\u3001\u64cd\u4f5c\u65b9\u6cd5<\/p>\n\n\n\n<p>( \ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u6df1\u8e72\u6559\u5b78<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u81e5\u63a8\u6559\u5b78<\/a><\/strong> )<\/p>\n\n\n\n<p>\u3000 \u3000\u3000 \u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark 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noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/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=\"0eVLMlbMeF\"><a href=\"https:\/\/physicfit.com\/barbell-training\/\">\u3010\u69d3\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u4e00\u652f\u69d3\u9234\u5b8c\u6210\u5168\u8eab\u8a13\u7df4\uff01\uff12\uff11\u7a2e\u52d5\u4f5c\u63a8\u85a6\uff0c\u5728\u5bb6\u4e5f\u53ef\u4ee5\u8f15\u9b06\u7df4<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" 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\u6211\u8a72\u9078\u64c7\u54ea\u4e00\u7a2e\u786c\u8209\uff1f\u50b3\u7d71\u786c\u8209\uff06\u76f8\u64b2\u786c\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/deadlift-training\/#4_%E7%A1%AC%E8%88%89%E5%89%8D%E5%BF%85%E7%9F%A5%E4%B8%89%E5%A4%A7%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5\" title=\"4. \u786c\u8209\u524d\u5fc5\u77e5\u4e09\u5927\u57fa\u672c\u89c0\u5ff5\">4. \u786c\u8209\u524d\u5fc5\u77e5\u4e09\u5927\u57fa\u672c\u89c0\u5ff5<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/deadlift-training\/#%E7%A1%AC%E8%88%89%E8%A7%80%E5%BF%B5%EF%BC%831_%E7%A1%AC%E8%88%89%E6%98%AF%E3%80%8C%E5%85%A8%E8%BA%AB%E6%80%A7%E3%80%8D%E9%81%8B%E5%8B%95\" title=\"\u786c\u8209\u89c0\u5ff5\uff031 \u786c\u8209\u662f\u300c\u5168\u8eab\u6027\u300d\u904b\u52d5\">\u786c\u8209\u89c0\u5ff5\uff031 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\u8d77\u69d3\">\u50b3\u7d71\u786c\u8209 Step5 \u8d77\u69d3<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/deadlift-training\/#6_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E6%AD%A5%E9%A9%9F\" title=\"6. \u76f8\u64b2\u786c\u8209\u6b65\u9a5f\">6. \u76f8\u64b2\u786c\u8209\u6b65\u9a5f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/deadlift-training\/#%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step1_%E5%8F%96%E7%AB%99%E8%B7%9D\" title=\"\u76f8\u64b2\u786c\u8209 Step1 \u53d6\u7ad9\u8ddd\">\u76f8\u64b2\u786c\u8209 Step1 \u53d6\u7ad9\u8ddd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/deadlift-training\/#%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step2_%E5%8F%96%E6%A7%93%E4%BD%8D\" title=\"\u76f8\u64b2\u786c\u8209 Step2 \u53d6\u69d3\u4f4d\">\u76f8\u64b2\u786c\u8209 Step2 \u53d6\u69d3\u4f4d<\/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\/deadlift-training\/#%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step3_%E5%8F%96%E6%8F%A1%E8%B7%9D\" title=\"\u76f8\u64b2\u786c\u8209 Step3 \u53d6\u63e1\u8ddd\">\u76f8\u64b2\u786c\u8209 Step3 \u53d6\u63e1\u8ddd<\/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\/deadlift-training\/#%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step4_%E8%AA%BF%E6%95%B4%E8%BA%AB%E9%AB%94%E5%A7%BF%E5%8B%A2\" title=\"\u76f8\u64b2\u786c\u8209 Step4 \u8abf\u6574\u8eab\u9ad4\u59ff\u52e2\">\u76f8\u64b2\u786c\u8209 Step4 \u8abf\u6574\u8eab\u9ad4\u59ff\u52e2<\/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\/deadlift-training\/#%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step5_%E8%B5%B7%E6%A7%93\" title=\"\u76f8\u64b2\u786c\u8209 Step5 \u8d77\u69d3\">\u76f8\u64b2\u786c\u8209 Step5 \u8d77\u69d3<\/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\/deadlift-training\/#7_%E7%A1%AC%E8%88%893%E5%A4%A7%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4\" title=\"7. \u786c\u82093\u5927\u8f14\u52a9\u8a13\u7df4\">7. \u786c\u82093\u5927\u8f14\u52a9\u8a13\u7df4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/deadlift-training\/#%E7%A1%AC%E8%88%89%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%831_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89\" title=\"\u786c\u8209\u8f14\u52a9\u8a13\u7df4\uff031 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\">\u786c\u8209\u8f14\u52a9\u8a13\u7df4\uff031 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/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\/deadlift-training\/#%E7%A1%AC%E8%88%89%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%832_%E7%AE%B1%E4%B8%8A%E7%A1%AC%E8%88%89\" title=\"\u786c\u8209\u8f14\u52a9\u8a13\u7df4\uff032 \u7bb1\u4e0a\u786c\u8209\">\u786c\u8209\u8f14\u52a9\u8a13\u7df4\uff032 \u7bb1\u4e0a\u786c\u8209<\/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\/deadlift-training\/#%E7%A1%AC%E8%88%89%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%833_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9\" title=\"\u786c\u8209\u8f14\u52a9\u8a13\u7df4\uff033 \u69d3\u9234\u5212\u8239\">\u786c\u8209\u8f14\u52a9\u8a13\u7df4\uff033 \u69d3\u9234\u5212\u8239<\/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\/deadlift-training\/#8_%E7%A1%AC%E8%88%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CQ%EF%BC%86A\" title=\"8. \u786c\u8209\u5e38\u898b\u554f\u984cQ\uff06A\">8. \u786c\u8209\u5e38\u898b\u554f\u984cQ\uff06A<\/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\/deadlift-training\/#Q1%EF%BC%9A_%E7%B6%B2%E8%B7%AF%E4%B8%8A%E5%A5%BD%E5%83%8F%E4%B9%9F%E6%9C%89%E7%9C%8B%E9%81%8E%E5%BE%92%E6%89%8B%E7%A1%AC%E8%88%89%E7%9A%84%E5%BD%B1%E7%89%87%EF%BC%8C%E6%88%91%E6%87%89%E8%A9%B2%E8%A6%81%E8%A9%A6%E8%A9%A6%E5%97%8E%EF%BC%9F\" title=\"Q1\uff1a \u7db2\u8def\u4e0a\u597d\u50cf\u4e5f\u6709\u770b\u904e\u5f92\u624b\u786c\u8209\u7684\u5f71\u7247\uff0c\u6211\u61c9\u8a72\u8981\u8a66\u8a66\u55ce\uff1f\">Q1\uff1a \u7db2\u8def\u4e0a\u597d\u50cf\u4e5f\u6709\u770b\u904e\u5f92\u624b\u786c\u8209\u7684\u5f71\u7247\uff0c\u6211\u61c9\u8a72\u8981\u8a66\u8a66\u55ce\uff1f<\/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\/deadlift-training\/#Q2%EF%BC%9A_%E7%A1%AC%E8%88%89%E5%AE%8C%EF%BC%8C%E4%B8%8B%E8%83%8C%E6%9C%83%E9%85%B8%E5%B0%B1%E4%BB%A3%E8%A1%A8%E5%8B%95%E4%BD%9C%E5%81%9A%E9%8C%AF%E5%97%8E%EF%BC%9F\" title=\"Q2\uff1a \u786c\u8209\u5b8c\uff0c\u4e0b\u80cc\u6703\u9178\u5c31\u4ee3\u8868\u52d5\u4f5c\u505a\u932f\u55ce\uff1f\">Q2\uff1a \u786c\u8209\u5b8c\uff0c\u4e0b\u80cc\u6703\u9178\u5c31\u4ee3\u8868\u52d5\u4f5c\u505a\u932f\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/deadlift-training\/#Q3%EF%BC%9A_%E7%A1%AC%E8%88%89%E5%8B%95%E4%BD%9C%E5%8D%A1%E5%8D%A1%E7%9A%84%EF%BC%8C%E8%A6%81%E5%A6%82%E4%BD%95%E6%94%B9%E5%96%84%EF%BC%9F\" title=\"Q3\uff1a \u786c\u8209\u52d5\u4f5c\u5361\u5361\u7684\uff0c\u8981\u5982\u4f55\u6539\u5584\uff1f\">Q3\uff1a \u786c\u8209\u52d5\u4f5c\u5361\u5361\u7684\uff0c\u8981\u5982\u4f55\u6539\u5584\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/deadlift-training\/#Q4%EF%BC%9A_%E5%A6%82%E6%9E%9C%E6%88%91%E8%A6%81%E5%81%9A%E9%80%A3%E7%BA%8C%E7%A1%AC%E8%88%89%EF%BC%8C%E8%A6%81%E6%80%8E%E9%BA%BC%E6%8F%9B%E6%B0%A3%EF%BC%9F\" title=\"Q4\uff1a \u5982\u679c\u6211\u8981\u505a\u9023\u7e8c\u786c\u8209\uff0c\u8981\u600e\u9ebc\u63db\u6c23\uff1f\">Q4\uff1a \u5982\u679c\u6211\u8981\u505a\u9023\u7e8c\u786c\u8209\uff0c\u8981\u600e\u9ebc\u63db\u6c23\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/deadlift-training\/#Q5%EF%BC%9A_%E7%A1%AC%E8%88%89%E6%99%82%EF%BC%8C%E6%89%8B%E6%B2%92%E5%8A%9B%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q5\uff1a \u786c\u8209\u6642\uff0c\u624b\u6c92\u529b\u600e\u9ebc\u8fa6\uff1f\">Q5\uff1a \u786c\u8209\u6642\uff0c\u624b\u6c92\u529b\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-31\" href=\"https:\/\/physicfit.com\/deadlift-training\/#Q6%EF%BC%9A_%E7%A1%AC%E8%88%89%E9%81%A9%E5%90%88%E7%A9%BF%E4%BB%80%E9%BA%BC%E9%9E%8B%E5%AD%90%EF%BC%9F\" title=\"Q6\uff1a \u786c\u8209\u9069\u5408\u7a7f\u4ec0\u9ebc\u978b\u5b50\uff1f\">Q6\uff1a \u786c\u8209\u9069\u5408\u7a7f\u4ec0\u9ebc\u978b\u5b50\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/physicfit.com\/deadlift-training\/#9_%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=\"9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">9. \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-33\" href=\"https:\/\/physicfit.com\/deadlift-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-34\" href=\"https:\/\/physicfit.com\/deadlift-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-35\" href=\"https:\/\/physicfit.com\/deadlift-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-36\" href=\"https:\/\/physicfit.com\/deadlift-training\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%91%E7%9A%84%E7%A1%AC%E8%88%89%E6%AD%B7%E7%A8%8B\"><\/span><strong>\u6211\u7684\u786c\u8209\u6b77\u7a0b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u786c\u8209\u6bd4\u8d77\u6df1\u8e72\u4f86\u8aaa\uff0c\u6211\u8a8d\u70ba\u5371\u96aa\u6027\u8f03\u5c0f\uff0c\u56e0\u70ba\u662f\u5c07\u91cd\u91cf\u62c9\u8d77<\/p>\n\n\n\n<p>\u552f\u4e00\u7684\u81f4\u547d\u7f3a\u9ede\uff0c\u5c31\u662f\u52d5\u4f5c\u932f\u8aa4\uff0c\u53ef\u80fd\u6703\u5c0e\u81f4\u4e0b\u80cc\u9178\u75db\u3001\u751a\u81f3\u4e0d\u65b7\u5fa9\u767c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-jetpack-tiled-gallery aligncenter is-style-rectangular\"><div class=\"tiled-gallery__gallery\"><div class=\"tiled-gallery__row\"><div class=\"tiled-gallery__col\" style=\"flex-basis:47.622542014985775%\"><figure class=\"tiled-gallery__item\"><img decoding=\"async\" srcset=\"https:\/\/i0.wp.com\/physicfit.com\/wp-content\/uploads\/2021\/01\/%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89-4.jpg?strip=info&#038;w=469 469w\" alt=\"\" data-height=\"634\" data-id=\"2209\" data-link=\"http:\/\/physicfit.com\/?attachment_id=2209\" data-url=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u76f8\u64b2\u786c\u8209-4.jpg\" data-width=\"469\" src=\"https:\/\/i0.wp.com\/physicfit.com\/wp-content\/uploads\/2021\/01\/%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89-4.jpg\" data-amp-layout=\"responsive\"\/><\/figure><\/div><div class=\"tiled-gallery__col\" style=\"flex-basis:52.37745798501422%\"><figure class=\"tiled-gallery__item\"><img decoding=\"async\" srcset=\"https:\/\/i2.wp.com\/physicfit.com\/wp-content\/uploads\/2021\/01\/%E7%A1%AC%E8%88%89-6.jpg?strip=info&#038;w=249 249w\" alt=\"\" data-height=\"306\" data-id=\"2210\" data-link=\"http:\/\/physicfit.com\/?attachment_id=2210\" data-url=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u786c\u8209-6.jpg\" data-width=\"249\" src=\"https:\/\/i2.wp.com\/physicfit.com\/wp-content\/uploads\/2021\/01\/%E7%A1%AC%E8%88%89-6.jpg\" data-amp-layout=\"responsive\"\/><\/figure><\/div><\/div><\/div><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u800c\u5169\u7a2e\u786c\u8209\uff1a\u300c<strong>\u50b3\u7d71\u786c\u8209<\/strong>\u300d\u3001\u300c<strong>\u76f8\u64b2\u786c\u8209<\/strong>\u300d\u6211\u90fd\u505a\u904e\uff0c\u7576\u7136\u4e5f\u66fe\u7d93\u72af\u904e\u786c\u8209\u7684\u81f4\u547d\u932f\u8aa4\u300c<strong>\u5713\u80cc<\/strong>\u300d\u2193<\/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=\"208\" height=\"263\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81ea\u5df1-\u5713\u80cc.jpg\" alt=\"\u786c\u8209-\u5713\u80cc\" class=\"wp-image-2211\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000    \u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u96d6\u7136\u6211\u4e5f\u4e0d\u662f\u8077\u696d\u7684\u5065\u529b\u9078\u624b\uff0c\u4f46\u6211\u60f3\u4ee5\u904e\u53bb\u6240\u7d2f\u7a4d\u7684\u7d93\u9a57\uff0c\u548c\u5927\u5bb6\u5206\u4eab\u6b63\u78ba\u7684\u786c\u8209\u89c0\u5ff5<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000  \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"QtEWZOueKb\"><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/romanian-deadlift\/embed\/#?secret=QtEWZOueKb\" data-secret=\"QtEWZOueKb\" 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=\"1_%E7%A1%AC%E8%88%89%E7%9A%84%E5%A5%BD%E8%99%95%E6%9C%89%E3%80%80%E5%93%AA%E4%BA%9B%EF%BC%9F%E7%94%9F%E6%B4%BB%E4%B8%8A%E5%8F%AF%E4%BB%A5%E5%B9%AB%E5%8A%A9%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>1. \u786c\u8209\u7684\u597d\u8655\u6709\u3000\u54ea\u4e9b\uff1f\u751f\u6d3b\u4e0a\u53ef\u4ee5\u5e6b\u52a9\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E7%A1%AC%E6%8B%89\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E7%A1%AC%E6%8B%89\">\u786c\u8209<\/a>\uff0c\u82f1\u6587\u70ba<a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E7%A1%AC%E6%8B%89\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E7%A1%AC%E6%8B%89\">Deadlift<\/a>\uff0c\u5c6c\u65bc\u516d\u5927\u5168\u8eab\u6027\u904b\u52d5\u4e4b\u4e00<\/p>\n\n\n\n<p>\u300c<strong>\u786c\u8209<\/strong>\u300d\u53ef\u4ee5\u8aaa\u662f\u8001\u5c11\u54b8\u5b9c\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u59ff\u52e2\uff0c\u80fd\u5e6b\u52a9\u4f60\u6253\u9020\u5f37\u5065\u7684\u4e0b\u80cc\u3001\u56db\u80a2\uff0c\u751a\u81f3\u5168\u8eab\u7684\u529b\u91cf\u90fd\u6703\u6709\u6240\u63d0\u5347<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u5c31\u548c\u4f60\u8aaa\u8aaa\u300c<strong>\u786c\u8209<\/strong>\u300d\u53ef\u4ee5\u5e36\u4f86\u54ea\u4e9b\u751f\u6d3b\u4e0a\u7684\u597d\u8655\uff1a<\/p>\n\n\n\n<ul><li>\u5e73\u6642\u5e38\u5e38\u8170\u75e0\u80cc\u75db\u7684\u4eba\uff0c\u53ef\u4ee5\u56e0\u6b64\u6539\u5584\u60c5\u6cc1<\/li><li>\u5f9e\u5730\u9762\u642c\u8d77\u91cd\u7269\u6642\uff0c\u80fd\u8b93\u4e0b\u80cc\u4e0d\u6613\u904e\u5ea6\u4f7f\u7528<\/li><li>\u624b\u7684\u63e1\u529b\u6703\u6709\u6240\u63d0\u5347\uff0c\u52a9\u65bc\u62ff\u53d6\u66f4\u91cd\u7684\u7269\u9ad4<\/li><li>\u5c6c\u65bc\u300c<strong>\u591a\u95dc\u7bc0\u904b\u52d5<\/strong>\u300d\uff0c\u5c0d\u65bc\u71c3\u71d2\u71b1\u91cf\u975e\u5e38\u6709\u6548<\/li><li>\u8eab\u9ad4\u7684\u4fdd\u5065\uff0c\u52a9\u65bc\u95dc\u7bc0\u6297\u8001\u5316<\/li><\/ul>\n\n\n\n<p>\u5c31\u662f\u56e0\u70ba\u9019\u9805\u904b\u52d5\u6709\u9019\u9ebc\u591a\u597d\u8655\uff0c\u6240\u4ee5\u4f60\u624d\u6703\u770b\u5230\u90a3\u9ebc\u591a\u4eba\u5728\u7df4\u300c<strong>\u786c\u8209<\/strong>\u300d<\/p>\n\n\n\n<p>\u4f46\u9019\u4e9b\u529f\u6548\uff0c\u90fd\u8981\u4f86\u81ea\u65bc\u300c<strong>\u6b63\u78ba\u7684\u52d5\u4f5c<\/strong>\u300d\uff0c\u4e5f\u6b63\u662f\u5f8c\u9762\u6703\u8ddf\u4f60\u63d0\u5230\u7684<\/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=\"1RItF1S5xU\"><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=1RItF1S5xU\" data-secret=\"1RItF1S5xU\" 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\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E7%A1%AC%E8%88%89%E7%9A%84%E5%85%A9%E7%A8%AE%E9%A1%9E%E5%9E%8B%EF%BC%9A%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89%EF%BC%86%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89\"><\/span><strong>2. \u786c\u8209\u7684\u5169\u7a2e\u985e\u578b\uff1a\u50b3\u7d71\u786c\u8209\uff06\u76f8\u64b2\u786c\u8209<\/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=\"397\" height=\"223\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u786c\u8209\u6bd4\u8f03.jpg\" alt=\"\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\" class=\"wp-image-2214\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u786c\u8209\u6bd4\u8f03.jpg 397w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u786c\u8209\u6bd4\u8f03-300x169.jpg 300w\" sizes=\"(max-width: 397px) 100vw, 397px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u90a3\u9ebc\uff0c\u6211\u5011\u7d93\u5e38\u5728\u5065\u8eab\u623f\u88e1\u898b\u5230\u7684\u786c\u8209\uff0c\u53c8\u6709\u5206\u54ea\u4e9b\u7a2e\u985e\u5462\uff1f<\/p>\n\n\n\n<p>\u9019\u88e1\u5148\u6487\u9664\u4e00\u4e9b\u8b8a\u63db\u5f0f\u7684\u786c\u8209\uff0c\u4e00\u822c\u7684\u786c\u8209\u53ef\u4ee5\u5206\u62102\u7a2e\uff1a<\/p>\n\n\n\n<ul><li>\u50b3\u7d71\u786c\u8209\uff1a\u624b\u7684\u63e1\u8655\uff0c\u7f6e\u65bc\u5169\u817f\u4e4b\u300c<strong>\u5916<\/strong>\u300d<\/li><li>\u76f8\u64b2\u786c\u8209\uff1a\u624b\u7684\u63e1\u8655\uff0c\u7f6e\u65bc\u5169\u817f\u4e4b\u300c<strong>\u9593<\/strong>\u300d<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u50b3\u7d71\u786c\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u76f8\u64b2\u786c\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u884c\u7a0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9577<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u77ed<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u810a\u690e\u627f\u53d7\u58d3\u529b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5927<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c0f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u6e96\u78ba\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9700\u8981\u8f03\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9700\u8981\u8f03\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4f7f\u7528\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c11<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u591a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9069\u5408\u7684\u4eba<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8eab\u9ad8\u8f03\u77ee\u7684\u3001\u624b\u8f03\u9577\u7684<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8eab\u9ad8\u8f03\u9ad8\u3001\u624b\u8f03\u77ed\u7684<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u770b\u500b\u4eba\u9069\u61c9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u770b\u500b\u4eba\u9069\u61c9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u4f86\u8aaa\u660e\u4e00\u4e0b\u4e0a\u8ff0\u5e7e\u500b\u6bd4\u8f03\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u884c\u7a0b\uff1a\u6307\u7684\u662f\u5f9e\u5730\u9762\u62c9\u8d77\uff0c\u5230\u5b8c\u6210\u52d5\u4f5c\u7684\u9019\u6bb5\u8ddd\u96e2<\/li><li>\u810a\u690e\u627f\u53d7\u58d3\u529b\uff1a\u56e0\u70ba\u50b3\u7d71\u786c\u8209\u7ad9\u4f4d\u901a\u5e38\u8f03\u9ad8\uff0c\u6240\u4ee5\u810a\u690e\u81ea\u7136\u4e5f\u627f\u53d7\u8f03\u591a\u58d3\u529b<\/li><li>\u52d5\u4f5c\u6e96\u78ba\u5ea6\uff1a\u56e0\u70ba\u6bd4\u8d77\u76f8\u64b2\u786c\u8209\uff0c\u50b3\u7d71\u786c\u8209\u9084\u53ef\u4ee5\u9760\u4e0b\u80cc\u786c\u62c9<\/li><li>\u4f7f\u7528\u808c\u7fa4\uff1a\u76f8\u64b2\u786c\u8209\u6bd4\u50b3\u7d71\u786c\u8209\uff0c\u591a\u4f7f\u7528\u4e86\u5927\u817f\u7684\u5167\u6536\u808c<\/li><li>\u9069\u5408\u7684\u4eba\uff1a\u9019\u88e1\u662f\u4ee5\u666e\u904d\u503c\u4f86\u8aaa\uff0c\u5be6\u969b\u9084\u662f\u770b\u500b\u4eba\u7fd2\u6163<\/li><li>\u4e0a\u624b\u96e3\u5ea6\uff1a\u6bcf\u500b\u4eba\u5c0d\u65bc\u9019\u5169\u7a2e\u786c\u8209\u7684\u611f\u89ba\u4e0d\u4e00\u6a23\uff0c\u8981\u5be6\u969b\u8a66\u904e\u624d\u77e5\u9053<\/li><\/ul>\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=\"QtEWZOueKb\"><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/romanian-deadlift\/embed\/#?secret=QtEWZOueKb\" data-secret=\"QtEWZOueKb\" 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_%E6%88%91%E8%A9%B2%E9%81%B8%E6%93%87%E5%93%AA%E4%B8%80%E7%A8%AE%E7%A1%AC%E8%88%89%EF%BC%9F%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89%EF%BC%86%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89\"><\/span><strong>3. \u6211\u8a72\u9078\u64c7\u54ea\u4e00\u7a2e\u786c\u8209\uff1f\u50b3\u7d71\u786c\u8209\uff06\u76f8\u64b2\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4e00\u500b\u9078\u64c7\u300c<strong>\u50b3\u7d71\u786c\u8209<\/strong>\u300d\u6216\u300c<strong>\u76f8\u64b2\u786c\u8209<\/strong>\u300d\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u77ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e2d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9577<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u77ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5169\u500b\u90fd\u53ef<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u76f8\u64b2\u786c\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u76f8\u64b2\u786c\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e2d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u50b3\u7d71\u786c\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5169\u500b\u90fd\u53ef<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u76f8\u64b2\u786c\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9577<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u50b3\u7d71\u786c\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u50b3\u7d71\u786c\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5169\u500b\u90fd\u53ef<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<ul><li>\u4e0a\u9762\u6a6b\u6392\u7684\u77ed\u3001\u4e2d\u3001\u9577\uff0c\u70ba\u8ec0\u5e79(\u8eab\u9ad4)<\/li><li>\u5de6\u908a\u76f4\u6392\u7684\u77ed\u3001\u4e2d\u3001\u9577\uff0c\u70ba\u80a2\u5e79(\u624b\u81c2)<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p>\u63a5\u8457\u8981\u4f86\u544a\u8a34\u4f60\uff0c\u600e\u9ebc\u5206\u8ec0\u5e79\u3001\u624b\u81c2\u7684\u9577\u77ed<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u77ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e2d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9577<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8ec0\u5e79<\/td><td class=\"has-text-align-center\" data-align=\"center\">\uff1c47\uff05<\/td><td class=\"has-text-align-center\" data-align=\"center\">47\uff05<\/td><td class=\"has-text-align-center\" data-align=\"center\">\uff1e47\uff05<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u81c2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\uff1c38\uff05<\/td><td class=\"has-text-align-center\" data-align=\"center\">38\uff05<\/td><td class=\"has-text-align-center\" data-align=\"center\">\uff1e38\uff05<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8a08\u7b97\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u7528\u76ae\u5c3a\u91cf\u51fa\u8ec0\u5e79\u9577\uff1a\u982d\u9802 \u2192 \u5c41\u80a1<\/li><li>\u7528\u76ae\u5c3a\u91cf\u51fa\u624b\u81c2\u9577\uff1a\u6307\u5c16 \u2192 \u80a9\u5cf0 (\u80a9\u8180\u6700\u4e0a\u7aef)<\/li><li>\u518d\u91cf\u51fa\u4f60\u7684\u8eab\u9ad8<\/li><li>\u8ec0\u5e79\u9577 \u00f7 \u8eab\u9ad8<\/li><li>\u624b\u81c2\u9577 \u00f7 \u8eab\u9ad8<\/li><\/ul>\n\n\n\n<p>\u5229\u7528\u9019\u500b\u65b9\u6cd5\uff0c\u5373\u53ef\u7b97\u51fa\u6bd4\u4f8b<\/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<p>\u7d9c\u5408\u4ee5\u4e0a\u7684\u7d50\u8ad6\uff1a<\/p>\n\n\n\n<ul><li>\u8eab\u9ad4\u3001\u624b\u81c2\u4e00\u6a23\u9577\u7684\u4eba\uff1a\u5169\u7a2e\u786c\u8209\u90fd\u53ef\u4ee5\u9032\u884c<\/li><li>\u8eab\u9ad4\u6bd4\u8f03\u77ed\u7684\uff1a\u50b3\u7d71\u786c\u8209<\/li><li>\u624b\u81c2\u6bd4\u8f03\u77ed\u7684\uff1a\u76f8\u64b2\u786c\u8209<\/li><\/ul>\n\n\n\n<p>\u7576\u7136\uff0c\u9019\u500b\u65b9\u6cd5\u4e26\u4e0d\u662f\u7d55\u5c0d\uff0c\u56e0\u70ba\u6bcf\u500b\u4eba\u7684\u95dc\u7bc0\u69cb\u9020\u4e26\u4e0d\u540c<\/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_%E7%A1%AC%E8%88%89%E5%89%8D%E5%BF%85%E7%9F%A5%E4%B8%89%E5%A4%A7%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5\"><\/span><strong>4. \u786c\u8209\u524d\u5fc5\u77e5\u4e09\u5927\u57fa\u672c\u89c0\u5ff5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u958b\u59cb\u6b63\u5f0f\u6559\u4f60\u600e\u9ebc\u6df1\u8e72\u4e4b\u524d\uff0c\u6709\u4e9b\u57fa\u672c\u89c0\u5ff5\u8981\u5148\u7d66\u4f60<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"131\" height=\"131\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-150x150.png 150w\" sizes=\"(max-width: 131px) 100vw, 131px\" \/><\/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%A1%AC%E8%88%89%E8%A7%80%E5%BF%B5%EF%BC%831_%E7%A1%AC%E8%88%89%E6%98%AF%E3%80%8C%E5%85%A8%E8%BA%AB%E6%80%A7%E3%80%8D%E9%81%8B%E5%8B%95\"><\/span><strong>\u786c\u8209\u89c0\u5ff5\uff031 \u786c\u8209\u662f\u300c\u5168\u8eab\u6027\u300d\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u53ef\u80fd\u5e38\u5e38\u807d\u5230\u6709\u4eba\u8aaa\uff1a\u300c\u786c\u8209\u5c31\u662f\u8981\u7528\u817f\u53bb\u62c9\u554a\uff0c\u4f60\u4e0d\u8981\u9760\u4e0b\u80cc\u53bb\u62c9\uff01\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u300c<strong>\u786c\u8209<\/strong>\u300d\u5176\u5be6\u662f\u5168\u8eab\u6027\u7684\u904b\u52d5\uff0c\u6240\u4ee5\u4f60\u6c92\u8fa6\u6cd5\u6307\u5b9a\u53ea\u7528\u54ea\u908a\u767c\u529b<\/p>\n\n\n\n<p>\u800c\u5176\u4e2d\uff1a<\/p>\n\n\n\n<ul><li>\u4e3b\u8981\u7684\u4f7f\u7528\u808c\u7fa4\u70ba\uff1a\u81c0\u90e8\u3001\u817f\u90e8<\/li><li>\u5e6b\u52a9\u8eab\u9ad4\u7a69\u56fa\uff1a\u6838\u5fc3<\/li><li>\u5e6b\u52a9\u5b8c\u6210\u52d5\u4f5c\uff1a\u4e0b\u80cc<\/li><li>\u5e6b\u52a9\u62c9\u8d77\u91cd\u91cf\uff1a\u6574\u500b\u624b\u81c2\u3001\u80a9\u8180<\/li><\/ul>\n\n\n\n<p>\u56e0\u70ba\u81c0\u90e8\u3001\u817f\u90e8\u7684\u4f7f\u7528\u4f54\u6bd4\u8f03\u9ad8\uff0c\u6240\u4ee5\u624d\u6703\u5f88\u591a\u4eba\u8aaa\u8981\u5c08\u6ce8\u5728\u4f60\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e0b\u534a\u8eab\u767c\u529b<\/span><\/strong><\/p>\n\n\n\n<p><strong>\u4e26\u4e0d\u662f\u5b8c\u5168\u4e0d\u8981\u7528\u4e0b\u80cc\u53bb\u5e6b\u5fd9\u54e6\uff01<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%A1%AC%E8%88%89%E8%A7%80%E5%BF%B5%EF%BC%832_%E8%87%80%E3%80%81%E8%85%BF%E3%80%81%E8%83%8C%E7%9A%84%E5%85%B1%E5%90%8C%E7%99%BC%E5%8A%9B\"><\/span><strong>\u786c\u8209\u89c0\u5ff5\uff032 \u81c0\u3001\u817f\u3001\u80cc\u7684\u5171\u540c\u767c\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u786c\u8209\u5c6c\u65bc\u300c<strong>\u591a\u95dc\u7bc0\u904b\u52d5<\/strong>\u300d\uff0c\u5373\u9700\u8981\u5168\u8eab\u7684\u9023\u52d5<\/p>\n\n\n\n<p>\u5176\u4e2d\uff0c\u5e6b\u52a9\u4f60\u5b8c\u6210\u52d5\u4f5c\u662f\u7531\uff1a\u81c0\u3001\u817f\u3001\u80cc<\/p>\n\n\n\n<p>\u800c\u4e14\u662f\u9700\u8981\u9019<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e09\u500b\u90e8\u4f4d\u4e00\u8d77\u9023\u52d5<\/span><\/strong>\uff0c\u624d\u80fd\u5b8c\u6210\u4e00\u6b21<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5b8c\u7f8e\u7684\u786c\u8209<\/span><\/strong><\/p>\n\n\n\n<p>\u5982\u679c\u6709\u5176\u4e2d\u4e00\u500b\u90e8\u4f4d\u6c92\u6709\u540c\u6642\u767c\u529b\u7684\u8a71\uff1a<\/p>\n\n\n\n<ul><li>\u81c0\u90e8\u6c92\u6709\u767c\u529b\uff1a\u91cd\u91cf\u62c9\u4e0d\u8d77\u4f86<\/li><li>\u817f\u90e8\u6c92\u6709\u767c\u529b\uff1a\u4e0a\u62c9\u6642\uff0c\u817f\u90e8\u6703\u5916\u64f4\u3001\u5167\u593e<\/li><li>\u80cc\u90e8\u6c92\u6709\u767c\u529b\uff1a\u9020\u6210\u4e0b\u80cc\u9178\u75db<\/li><\/ul>\n\n\n\n<p>\u800c\u9019\u88e1\u975e\u5e38\u9700\u8981\u4f60\u7684\u300c<strong>\u904b\u52d5\u795e\u7d93\u9023\u7d50<\/strong>\u300d<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u52d5\u4f5c\u7684\u300c<strong>\u719f\u7df4\u5ea6<\/strong>\u300d\uff0c\u9019\u662f\u9700\u8981\u900f\u904e\u53cd\u8986\u7684\u7df4\u7fd2\uff0c\u624d\u80fd\u9054\u5230\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%A1%AC%E8%88%89%E8%A7%80%E5%BF%B5%EF%BC%833_%E8%83%8C%E9%83%A8%E4%BF%9D%E6%8C%81%E5%BC%B5%E5%8A%9B\"><\/span><strong>\u786c\u8209\u89c0\u5ff5\uff033 \u80cc\u90e8\u4fdd\u6301\u5f35\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u8a8d\u70ba\u786c\u8209\u6700\u91cd\u8981\u3001\u6700\u5bb9\u6613\u51fa\u554f\u984c\u7684\u5730\u65b9\uff0c\u5c31\u5728\u65bc\u4f60\u7684\u300c<strong>\u80cc\u90e8<\/strong>\u300d<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u56e0\u70ba\u52d5\u4f5c\u4e0d\u9806\u66a2\uff0c\u5c0e\u81f4\u80cc\u90e8\u4e00\u76f4\u62f1\u8d77\u4f86\uff0c\u9020\u6210\u300c<strong>\u5713\u80cc<\/strong>\u300d\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\"><img decoding=\"async\" loading=\"lazy\" width=\"358\" height=\"202\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5713\u80cc.jpg\" alt=\"\u786c\u8209-\u5713\u80cc1\" class=\"wp-image-2224\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5713\u80cc.jpg 358w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u5713\u80cc-300x169.jpg 300w\" sizes=\"(max-width: 358px) 100vw, 358px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u5c0d\u4f60\u7684\u4e0b\u80cc\u3001\u810a\u690e\u975e\u5e38\u7684\u4e0d\u597d<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u4e5f\u66fe\u7d93\u72af\u904e\u9019\u500b\u932f\uff0c\u6240\u4ee5\u6211\u80fd\u544a\u8a34\u4f60\u300c<strong>\u8170\u4e00\u5b9a\u6703\u5f88\u9178<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u59ff\u52e2-\u786c\u8209.jpg\" alt=\"\u786c\u8209-\u80cc\u90e8\u6c34\u5e73\" class=\"wp-image-2225\" width=\"164\" height=\"210\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6b63\u78ba\u52d5\u4f5c\uff0c\u4f60\u53ef\u4ee5\u770b\u5230\u80cc\u90e8\u660e\u986f\u662f\u300c<strong>\u4fdd\u6301\u6c34\u5e73<\/strong>\u300d\u7684<\/p>\n\n\n\n<p>\u81f3\u65bc\u80cc\u90e8\u8a72\u5982\u4f55\u4fdd\u6301\u5f35\u529b\u5462\uff1a<\/p>\n\n\n\n<ul><li>\u9810\u5099\u52d5\u4f5c\u6642\uff0c\u5c07\u80a9\u80db\u5167\u6536<\/li><li>\u80cc\u90e8\u8981\u5448\u73fe\u300c<strong>\u6c34\u5e73<\/strong>\u300d<\/li><li>\u76ee\u5149\u653e\u5728\u659c\u524d\u65b9\uff0c\u4e0d\u8981\u770b\u8457\u81ea\u5df1\u7684\u8173<\/li><li>\u5c41\u80a1\u5f80\u659c\u4e0b\u65b9\u5750<\/li><\/ul>\n\n\n\n<p>\u300c<strong>\u80a9\u80db\u5167\u6536<\/strong>\u300d\u662f\u70ba\u4e86\u5e6b\u52a9\u4f60\u5c07<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u80cc\u90e8\u7684\u5f35\u529b<\/span><\/strong>\u8868\u73fe\u51fa\u4f86<\/p>\n\n\n\n<p>\u300c<strong>\u5c41\u80a1\u5f80\u659c\u4e0b\u65b9\u5750<\/strong>\u300d\u662f\u70ba\u4e86\u8b93\u4f60\u7684\u80cc\u90e8\u53ef\u4ee5\u4fdd\u6301\u6c34\u5e73<\/p>\n\n\n\n<p>\u800c\u5f88\u591a\u65b0\u624b\u56e0\u70ba\u5bb3\u6015\u52d5\u505a\u932f\uff0c\u4e00\u76f4\u770b\u8457\u81ea\u5df1\u7684\u8173\uff0c\u4f46\u5176\u5be6\u9019\u6a23\u53cd\u800c\u66f4\u5bb9\u6613\u8b93\u4f60\u52d5\u4f5c\u505a\u932f\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89%E6%AD%A5%E9%A9%9F\"><\/span><strong>5. \u50b3\u7d71\u786c\u8209\u6b65\u9a5f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u8981\u5f9e\u50b3\u7d71\u786c\u8209\u958b\u59cb\u6559\u4f60\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=\"112\" height=\"112\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 112px) 100vw, 112px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89_Step1_%E5%8F%96%E7%AB%99%E8%B7%9D\"><\/span><strong>\u50b3\u7d71\u786c\u8209 Step1 \u53d6\u7ad9\u8ddd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u901a\u5e38\u4e00\u958b\u59cb\u63a5\u89f8\u786c\u8209\u7684\u65b0\u624b\uff0c\u7ad9\u8ddd\u90fd\u6703\u5efa\u8b70\u662f\u300c<strong>\u8207\u80a9\u540c\u5bec<\/strong>\u300d<\/p>\n\n\n\n<p>\u8173\u638c\u5916\u958b\uff0c\u5448\u73fe45\u00b0\uff0c\u4e14\u819d\u84cb\u65b9\u5411\u548c\u8173\u5c16\u4e00\u81f4<\/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\/\u786c\u8209-\u80a9\u540c\u5bec.jpg\" alt=\"\u50b3\u7d71\u786c\u8209-\u7ad9\u8ddd\" class=\"wp-image-2229\" width=\"266\" height=\"231\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u7684\u8173\uff0c\u901a\u5e38\u6703\u7ad9\u5728<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u69d3\u9234\u5149\u6ed1\u9762<\/span><\/strong>\u7684\u7bc4\u570d\u5167\uff0c\u9664\u975e\u4f60\u7684\u8eab\u9ad4\u7570\u5e38\u7684\u5bec<\/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=\"361\" height=\"85\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3-\u5149\u6ed1.jpg\" alt=\"\u50b3\u7d71\u786c\u8209-\u7ad9\u4f4d\" class=\"wp-image-2228\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3-\u5149\u6ed1.jpg 361w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3-\u5149\u6ed1-300x71.jpg 300w\" sizes=\"(max-width: 361px) 100vw, 361px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u800c\u300c<strong>\u8207\u80a9\u540c\u5bec<\/strong>\u300d\u4e5f\u4e0d\u662f\u7d55\u5c0d\uff0c\u4e4b\u5f8c\u53ef\u4ee5\u518d\u4f9d\u7167\u81ea\u5df1\u8212\u670d\u7684\u4f4d\u7f6e\uff0c\u518d\u5f80\u5167\u3001\u5f80\u5916\u8abf\u6574<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89_Step2_%E5%8F%96%E6%A7%93%E4%BD%8D\"><\/span><strong>\u50b3\u7d71\u786c\u8209 Step2 \u53d6\u69d3\u4f4d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u8981\u4f86\u6c7a\u5b9a\u4f60\u548c\u69d3\u7684\u8ddd\u96e2<\/p>\n\n\n\n<p>\u4e5f\u8a31\u4f60\u807d\u904e\u5f88\u591a\u7248\u672c\uff1a\u8173\u8981\u8cbc\u8457\u69d3\u3001\u8173\u8981\u96e2\u958b\u69d3<\/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=\"201\" height=\"203\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u7ad9\u69d3.jpg\" alt=\"\u786c\u8209-\u69d3\u4f4d\" class=\"wp-image-2230\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u7ad9\u69d3.jpg 201w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u7ad9\u69d3-150x150.jpg 150w\" sizes=\"(max-width: 201px) 100vw, 201px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u7d71\u4e00\u7d66\u4e00\u500b\u7248\u672c\uff1a<\/p>\n\n\n\n<ul><li>\u96d9\u8173\u96e2\u69d3\u5927\u7d041\uff5e2\u500b\u6307\u7bc0\u7684\u8ddd\u96e2<\/li><li>\u5f9e\u4e0a\u9762\u4f86\u770b\uff0c\u69d3\u5927\u7d04\u843d\u5728\u8173\u638c\u7684\u300c<strong>\u6b63\u4e2d\u592e<\/strong>\u300d<\/li><\/ul>\n\n\n\n<p>\u9019\u500b\u662f\u6307\u300c<strong>\u9810\u5099\u52d5\u4f5c\u6642<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u7576\u4f60\u8981\u958b\u59cb\u786c\u8209\u7684\u6642\u5f8c\uff0c\u81ea\u7136\u6703\u518d\u5c07\u69d3\u62c9\u8fd1\u5c0f\u817f<\/p>\n\n\n\n<p>\u5982\u679c\u4e00\u958b\u59cb\u5c31\u8cbc\u8457\u5c0f\u817f\uff0c\u53cd\u800c\u6703\u9020\u6210\u5f88\u591a\u4eba\u4e0d\u6703\u767c\u529b<\/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=\"%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89_Step3_%E5%8F%96%E6%8F%A1%E8%B7%9D\"><\/span><strong>\u50b3\u7d71\u786c\u8209 Step3 \u53d6\u63e1\u8ddd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\/\u786c\u8209-\u63e1\u8ddd.png\" alt=\"\u50b3\u7d71\u786c\u8209-\u63e1\u8ddd2\" class=\"wp-image-2231\" width=\"291\" height=\"220\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e00\u822c\u800c\u8a00\uff0c\u53d6\u63e1\u8ddd\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u624b\u81c2\u81ea\u7136\u4e0b\u5782<\/li><li>\u8207\u80a9\u540c\u5bec\u3001\u7565\u5bec<\/li><li>\u624b\u90e8\u4fdd\u6301\u5728\u819d\u84cb\u7684\u5916\u5074<\/li><\/ul>\n\n\n\n<p>\u800c\u56e0\u70ba\u4f60\u7684\u8173\u5728\u69d3\u7684\u5149\u6ed1\u9762\u5167\uff0c\u56e0\u6b64\u624b\u901a\u5e38\u6703\u63e1\u5728\u523b\u7dda\u8655<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3\u7dda-1.jpg\" alt=\"\u786c\u8209-\u63e1\u69d3\u4f4d\u7f6e\" class=\"wp-image-2227\" width=\"353\" height=\"93\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3\u7dda-1.jpg 430w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3\u7dda-1-300x79.jpg 300w\" sizes=\"(max-width: 353px) 100vw, 353px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<ul><li>\u63e1\u7684\u8d8a\u5bec\uff1a\u8d8a\u96e3\u767c\u529b<\/li><li>\u63e1\u7684\u8d8a\u63a5\u8fd1\u5c0f\u817f\uff1a\u8d8a\u597d\u767c\u529b<\/li><\/ul>\n\n\n\n<p>\u9019\u88e1\u518d\u88dc\u51453\u7a2e\u63e1\u6cd5\uff1a<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6b63\u624b\u63e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6b63\u53cd\u63e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u52fe\u63e1<\/td><\/tr><tr><td>\u512a\u9ede<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u8f03\u4e0d\u6613\u6643\u52d5<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u53ef\u4ee5\u62c9\u7684\u66f4\u91cd<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u53ef\u4ee5\u63e1\u5f97\u66f4\u7dca<\/td><\/tr><tr><td>\u7f3a\u9ede<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5bb9\u6613\u6709\u63e1\u529b\u554f\u984c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u7247\u5bb9\u6613\u6643\u52d5<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u6307\u6703\u88ab\u58d3\u4f4f<\/td><\/tr><\/tbody><\/table><\/figure>\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\/\u786c\u8209-\u63e1\u6cd5.jpg\" alt=\"\u786c\u8209-\u63e1\u69d3\u65b9\u6cd5\" class=\"wp-image-2235\" width=\"383\" height=\"142\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u786c\u8209-\u63e1\u6cd5.jpg 395w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u786c\u8209-\u63e1\u6cd5-300x111.jpg 300w\" sizes=\"(max-width: 383px) 100vw, 383px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<ul><li>\u6b63\u624b\u63e1\uff1a\u96d9\u624b\u5448\u73fe\u6b63\u9762\uff0c\u63e1\u4f4f\u69d3<\/li><li>\u6b63\u53cd\u63e1\uff1a\u96d9\u624b\u5448\u73fe\u4e00\u6b63\u4e00\u53cd\uff0c\u63e1\u4f4f\u69d3<\/li><li>\u52fe\u63e1\uff1a\u5c07\u5927\u62c7\u6307\u5305\u5728\u624b\u638c\uff0c\u63e1\u4f4f\u69d3<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u9084\u662f\u56e0\u70ba\u63e1\u529b\u554f\u984c\uff0c\u7121\u6cd5\u5c07\u91cd\u91cf\u62c9\u8d77\uff0c\u53ef\u4ee5\u5617\u8a66\u62c9\u529b\u5e36\uff0c\u53c3\u8003<a href=\"http:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/lifting-straps\/\">\u62c9\u529b\u5e36\u63a8\u85a6<\/a><\/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=\"DWYjUQnWnG\"><a href=\"https:\/\/physicfit.com\/lifting-straps\/\">\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lifting-straps\/embed\/#?secret=DWYjUQnWnG\" data-secret=\"DWYjUQnWnG\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u53e6\u5916\uff0c\u5982\u679c\u4f60\u9084\u6709\u624b\u7684\u7e6d\u88ab\u64e0\u58d3\u5230\u5f88\u75db\u7684\u554f\u984c\uff0c\u90a3\u4f60\u53ef\u4ee5\u8a66\u8a66\u7528\u7e6d\u53bb\u5c0d\u69d3\uff0c\u4e0d\u8981\u7528\u624b\u638c<\/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=\"zK7P5oncCO\"><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=zK7P5oncCO\" data-secret=\"zK7P5oncCO\" 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=\"%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89_Step4_%E8%AA%BF%E6%95%B4%E8%BA%AB%E9%AB%94%E5%A7%BF%E5%8B%A2\"><\/span><strong>\u50b3\u7d71\u786c\u8209 Step4 \u8abf\u6574\u8eab\u9ad4\u59ff\u52e2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/6XnX5l\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u5f9e\u9928\u9577\u7684\u793a\u7bc4\u5f71\u7247\u4e2d\uff0c\u4f60\u53ef\u4ee5\u770b\u5230\uff1a<\/p>\n\n\n\n<ol><li>\u8173\u7ad9\u5b9a\u4f4d\u4e4b\u5f8c<\/li><li>\u4e0a\u534a\u8eab\u5f9e\u7ad9\u8457\u5230\u4e0b\u8e72\uff0c\u90fd\u662f\u4fdd\u6301\u76f4\u7acb<\/li><li>\u624b\u5782\u76f4\u5411\u4e0b\uff0c\u63e1\u4f4f\u69d3<\/li><li>\u8996\u7dda\u653e\u5728\u524d\u65b9\uff0c\u80f8\u690e\u81ea\u7136\u633a\u51fa<\/li><\/ol>\n\n\n\n<p>\u4e0d\u904e\u9019\u88e1\u4e5f\u6709\u5e7e\u500b\u8981\u6ce8\u610f\u7684\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u810a\u690e\u3001\u4e0b\u80cc\u4fdd\u6301\u4e2d\u7acb\uff0c\u5373\u80cc\u90e8\u4fdd\u6301\u300c<strong>\u6c34\u5e73<\/strong>\u300d<\/li><li>\u8996\u7dda\u770b\u8457\u524d\u65b9\uff0c\u80f8\u690e\u81ea\u7136\u6703\u633a\u51fa\uff0c\u4e0d\u5fc5\u523b\u6613\u633a\u80f8<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u523b\u6613\u633a\u80f8\u690e\uff0c\u6703\u9020\u6210\u4f60\u7684\u4e0b\u80cc\u8ddf\u8457\u62f1\u8d77\u4f86\uff0c\u6700\u7d42\u5f62\u6210\u300c<strong>\u5713\u80cc<\/strong>\u300d\u7684\u554f\u984c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/kj-XLgLZm\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u53e6\u4e00\u7a2e\u65b9\u6cd5\u662f\uff0c\u7576\u4f60\u59ff\u52e2\u505a\u597d\u5f8c\uff0c\u518d\u8abf\u6574\u80cc\u90e8\u4f4d\u7f6e\uff1a<\/p>\n\n\n\n<ol><li>\u901a\u5e38\u624b\u63e1\u597d\u69d3\u5f8c\uff0c\u80cc\u90e8\u9084\u662f\u5448\u73fe\u62f1\u8d77\u7684\u72c0\u614b<\/li><li>\u8a66\u8457\u5c07\u4f60\u7684\u5c41\u80a1\u5411\u4e0b\u5750\u3001\u4e0b\u80cc\u81ea\u7136\u6536\u7dca<\/li><li>\u5c07\u69d3\u62c9\u8fd1\u4f60\u7684\u819d\u84cb<\/li><li>\u5168\u8eab\u51fa\u529b<\/li><li>\u624b\u81c2\u3001\u80f8\u53e3\u3001\u69d3\uff0c\u5448\u73fe\u4e00\u76f4\u7dda<\/li><\/ol>\n\n\n\n<p>\u7406\u8ad6\u4e0a\uff1a<\/p>\n\n\n\n<ul><li>\u9577\u7684\u8d8a\u9ad8\u7684\u4eba\uff1a\u5c41\u80a1\u6703\u5728\u8d8a\u9ad8\u8655<\/li><li>\u9577\u7684\u8d8a\u77ee\u7684\u4eba\uff1a\u5c41\u80a1\u53ef\u4ee5\u8e72\u8f03\u4f4e<\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u90fd\u662f\u6b63\u5e38\u73fe\u8c61\uff0c\u5343\u842c\u4e0d\u8981\u56e0\u70ba\u770b\u8d77\u4f86\u8ddf\u5225\u4eba\u4e0d\u4e00\u6a23\uff0c\u800c\u611f\u5230\u614c\u5f35\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=\"%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89_Step5_%E8%B5%B7%E6%A7%93\"><\/span><strong>\u50b3\u7d71\u786c\u8209 Step5 \u8d77\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u4f60\u52d5\u4f5c\u505a\u6e96\u78ba\u3001\u5168\u8eab\u62c9\u7dca\u5f8c\uff0c\u63a5\u8457\u5c31\u662f\u300c<strong>\u8d77\u69d3<\/strong>\u300d<\/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=\"378\" height=\"190\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u786c\u8209-\u8d77\u69d3.jpg\" alt=\"\u50b3\u7d71\u786c\u8209-\u8d77\u69d3\" class=\"wp-image-2239\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u786c\u8209-\u8d77\u69d3.jpg 378w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u786c\u8209-\u8d77\u69d3-300x151.jpg 300w\" sizes=\"(max-width: 378px) 100vw, 378px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<ul><li>\u5728\u7b2c\u4e00\u5f35\u5716\uff5e\u7b2c\u4e8c\u5f35\u5716\uff1a\u4e3b\u8981\u4f7f\u7528\u5230\u4f60\u7684\u300c<strong>\u81c0\u817f<\/strong>\u300d<\/li><li>\u5728\u7b2c\u4e8c\u5f35\u5716\uff5e\u7b2c\u4e09\u5f35\u5716\uff1a\u4e3b\u8981\u4f7f\u7528\u5230\u4f60\u7684\u300c<strong>\u4e0b\u80cc<\/strong>\u300d<\/li><\/ul>\n\n\n\n<p>\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5168\u8eab\u62c9\u7dca<\/li><li>\u5c07\u69d3\u9760\u5728\u5c0f\u817f\u4e0a<\/li><li>\u5438\u98fd\u6c23\uff0c\u5c07\u6c23\u618b\u5728\u300c<strong>\u80f8\u8154<\/strong>\u300d\uff0c\u6703\u81ea\u7136\u633a\u80f8<\/li><li>\u8d77\u69d3\u77ac\u9593\uff0c\u5c07\u80a9\u593e\u5411\u5f8c\u6536\u7dca<\/li><li>\u5c41\u80a1\u5411\u524d\u63a8\uff0c\u5c07\u8eab\u9ad4\u63a8\u8d77<\/li><li>\u819d\u84cb\u3001\u80cc\u90e8\u3001\u5c41\u80a1\u6703\u540c\u6642\u4f5c\u7528<\/li><\/ol>\n\n\n\n<p>\u9019\u88e1\u6709\u4e00\u500b\u5c0f\u8a23\u7ac5\uff1a\u60f3\u50cf<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u81ea\u5df1\u5168\u8eab\u8ddf\u69d3\u662f\u878d\u70ba\u4e00\u9ad4\u7684<\/span><\/strong>\uff0c\u8981\u7528\u5c41\u80a1\u5c07\u91cd\u91cf<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5411\u524d\u63a8\u51fa<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/04\/1535032957864o83n6nqs11-1.jpg\" alt=\"warning\" class=\"wp-image-526\" width=\"74\" height=\"62\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/04\/1535032957864o83n6nqs11-1.jpg 640w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/04\/1535032957864o83n6nqs11-1-300x252.jpg 300w\" sizes=\"(max-width: 74px) 100vw, 74px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u300c<strong>\u50b3\u7d71\u786c\u8209<\/strong>\u300d\u52d5\u4f5c\u6aa2\u67e5\u6e05\u55ae\uff1a<\/p>\n\n\n\n<ul><li>\u80cc\u90e8\u5168\u7a0b\u4fdd\u6301\u6c34\u5e73<\/li><li>\u80cc\u90e8\u3001\u819d\u84cb\u6703\u540c\u6642\u6253\u76f4<\/li><li>\u80f8\u90e8\u3001\u81c0\u90e8\u6703\u540c\u6642\u63a8\u51fa<\/li><li>\u7406\u60f3\u8ecc\u8de1\uff1a\u69d3\u662f\u300c<strong>\u76f4\u7dda<\/strong>\u300d\u5411\u4e0a<\/li><\/ul>\n\n\n\n<p>\u53ea\u8981\u4f60\u7684\u52d5\u4f5c\u7b26\u5408\u4ee5\u4e0a\u6a19\u6e96\uff0c\u90a3\u5c31\u4ee3\u8868\u662f\u4e00\u6b21\u6210\u529f\u7684\u50b3\u7d71\u786c\u8209\uff01<\/p>\n\n\n\n<p>\u4e0b\u653e\u6642\uff0c\u53ea\u8981\u6309\u7167\u539f\u672c\u7684\u904b\u52d5\u8ecc\u8de1\u56de\u53bb\u5373\u53ef<\/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=\"6_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E6%AD%A5%E9%A9%9F\"><\/span><strong>6. \u76f8\u64b2\u786c\u8209\u6b65\u9a5f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u8981\u958b\u59cb\u9032\u5165\u300c<strong>\u76f8\u64b2\u786c\u8209<\/strong>\u300d\u7684\u6559\u5b78\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=\"111\" height=\"111\" 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: 111px) 100vw, 111px\" \/><\/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%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step1_%E5%8F%96%E7%AB%99%E8%B7%9D\"><\/span><strong>\u76f8\u64b2\u786c\u8209 Step1 \u53d6\u7ad9\u8ddd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u300c<strong>\u76f8\u64b2\u786c\u8209<\/strong>\u300d\u6240\u63a1\u7528\u7684\u7ad9\u8ddd\uff0c\u6703\u6bd4\u50b3\u7d71\u786c\u8209\u518d\u66f4\u5bec\u4e00\u4e9b<\/p>\n\n\n\n<p>\u8173\u638c\u5916\u958b\uff0c\u5448\u73fe45\u00b0\uff0c\u4e14\u819d\u84cb\u65b9\u5411\u548c\u8173\u5c16\u4e00\u81f4<\/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\/\u76f8\u64b2\u786c\u8209-\u7ad9\u8ddd.jpg\" alt=\"\u76f8\u64b2\u786c\u8209-\u7ad9\u8ddd\" class=\"wp-image-2245\" width=\"245\" height=\"271\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u81f3\u65bc\u5230\u5e95\u8981\u7ad9\u591a\u5bec\u5462\uff1f\u9019\u88e1\u7d66\u4f602\u7a2e\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u6bd4\u50b3\u7d71\u786c\u8209\u7684\u7ad9\u8ddd\uff0c\u518d\u5411\u65c1\u908a\u591a\u4e00\u6b65\u7684\u8ddd\u96e2<\/li><li>\u7ad9\u5230\u69d3\u7684\u5916\u5c64\u523b\u7dda\u8655<\/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\/\u69d3-\u5916\u5c64\u523b\u7dda.jpg\" alt=\"\u69d3\u523b\u7dda\" class=\"wp-image-2244\" width=\"272\" height=\"204\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3-\u5916\u5c64\u523b\u7dda.jpg 323w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3-\u5916\u5c64\u523b\u7dda-300x225.jpg 300w\" sizes=\"(max-width: 272px) 100vw, 272px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0a\u5716\u70ba\u69d3\u9234\u8f03\u5916\u5c64\u7684\u523b\u7dda<\/p>\n\n\n\n<p>\u53ef\u4ee5\u5148\u5f9e\u4e0a\u9762\u7684\u5169\u7a2e\u7ad9\u8ddd\u958b\u59cb\u5617\u8a66\uff0c\u518d\u6162\u6162\u8abf\u6574\u5230\u81ea\u5df1\u7fd2\u6163\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u9019\u88e1\u6709\u4e00\u500b\u7ad9\u8ddd\u7684\u5c0f\u6cd5\u5247\uff1a<\/p>\n\n\n\n<ul><li>\u7ad9\u7684\u8d8a\u5bec\uff1a\u786c\u8209\u884c\u7a0b\u8d8a\u300c<strong>\u77ed<\/strong>\u300d<\/li><li>\u7ad9\u7684\u8d8a\u7a84\uff1a\u786c\u8209\u884c\u7a0b\u8d8a\u300c<strong>\u9577<\/strong>\u300d<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step2_%E5%8F%96%E6%A7%93%E4%BD%8D\"><\/span><strong>\u76f8\u64b2\u786c\u8209 Step2 \u53d6\u69d3\u4f4d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u300c<strong>\u76f8\u64b2\u786c\u8209<\/strong>\u300d\u7684\u69d3\u4f4d\u548c\u50b3\u7d71\u786c\u8209\u4e00\u6a23\uff0c\u9019\u88e1\u518d\u5e6b\u4f60\u8907\u7fd2\u4e00\u6b21<\/p>\n\n\n\n<ul><li>\u96d9\u8173\u96e2\u69d3\u5927\u7d041\uff5e2\u500b\u6307\u7bc0\u7684\u8ddd\u96e2<\/li><li>\u5f9e\u4e0a\u9762\u4f86\u770b\uff0c\u69d3\u5927\u7d04\u843d\u5728\u8173\u638c\u7684\u300c<strong>\u6b63\u4e2d\u592e<\/strong>\u300d<\/li><\/ul>\n\n\n\n<p>\u6709\u4ee5\u4e0a\u5169\u7a2e\u65b9\u6cd5\uff0c\u95dc\u9375\u5c31\u662f\u300c<strong>\u4e0d\u8981\u4e00\u958b\u59cb\u5c31\u8b93\u5c0f\u817f\u8cbc\u8457\u69d3<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u7ad9\u69d3.jpg\" alt=\"\u786c\u8209-\u69d3\u4f4d\" class=\"wp-image-2230\" width=\"197\" height=\"199\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u6e96\u5099\u5c07\u91cd\u91cf\u62c9\u8d77\u524d\uff0c\u81ea\u7136\u6703\u628a\u69d3\u62c9\u9032\u8eab\u9ad4\uff0c\u56e0\u6b64\u4e0d\u9700\u8981\u4e00\u958b\u59cb\u5c31\u8cbc\u8457\u69d3<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step3_%E5%8F%96%E6%8F%A1%E8%B7%9D\"><\/span><strong>\u76f8\u64b2\u786c\u8209 Step3 \u53d6\u63e1\u8ddd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u300c<strong>\u76f8\u64b2\u786c\u8209<\/strong>\u300d\u7684\u63e1\u8ddd\u4e5f\u548c\u50b3\u7d71\u786c\u8209\u4e5f\u662f\u4e00\u6a23\u7684\u9053\u7406\uff0c\u9019\u88e1\u7c21\u55ae\u518d\u8907\u7fd2\u4e00\u6b21\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u624b\u81ea\u7136\u4e0b\u5782<\/li><li>\u8207\u80a9\u540c\u5bec\u3001\u7565\u5bec<\/li><li>\u96d9\u624b\u6703\u63e1\u5728\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5169\u817f\u4e4b\u9593<\/span><\/strong>\u300d<\/li><\/ol>\n\n\n\n<p>\u552f\u4e00\u7684\u4e0d\u540c\u8655\u5728\u65bc\u300c<strong>\u4f60\u7684\u624b\u6703\u4fdd\u6301\u5728\u5169\u817f\u4e4b\u9593<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3\u7dda-1.jpg\" alt=\"\u786c\u8209-\u63e1\u69d3\u4f4d\u7f6e\" class=\"wp-image-2227\" width=\"391\" height=\"103\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3\u7dda-1.jpg 430w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u69d3\u7dda-1-300x79.jpg 300w\" sizes=\"(max-width: 391px) 100vw, 391px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u4e00\u6a23\u53ef\u4ee5\u9078\u64c7\u63e1\u5728\u523b\u7dda\u3001\u5149\u6ed1\u9762\u7684\u4ea4\u754c\u8655<\/p>\n\n\n\n<p>\u63e1\u7684\u66f4\u5bec\u3001\u66f4\u7a84\uff0c\u90fd\u6703\u5c0e\u81f4\u4f60\u7684\u529b\u91cf\u88ab\u5206\u6563\u6389\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step4_%E8%AA%BF%E6%95%B4%E8%BA%AB%E9%AB%94%E5%A7%BF%E5%8B%A2\"><\/span><strong>\u76f8\u64b2\u786c\u8209 Step4 \u8abf\u6574\u8eab\u9ad4\u59ff\u52e2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7ad9\u4f4d\u3001\u63e1\u8ddd\u90fd\u53d6\u597d\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\uff1a<\/p>\n\n\n\n<ol><li>\u8eab\u9ad4\u81ea\u7136\u4e0b\u5f4e<\/li><li>\u624b\u81c2\u3001\u80f8\u53e3\u3001\u69d3\u5448\u4e00\u76f4\u7dda<\/li><li>\u5c07\u6c23\u5438\u9053\u80f8\u8154\uff0c\u80f8\u690e\u81ea\u7136\u633a\u8d77<\/li><li>\u5c41\u80a1\u5411\u4e0b\u5750\u3001\u8170\u690e\u81ea\u7136\u6536\u7dca<\/li><li>\u5c07\u69d3\u62c9\u8fd1\u8eab\u9ad4\uff0c\u5168\u8eab\u51fa\u529b<\/li><\/ol>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/vlW8X0\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\uff0c\u7576\u4f60\u7684\u5c41\u80a1\u4e0b\u5750\u6642\uff0c\u80cc\u90e8\u81ea\u7136\u5c31\u6703\u6536\u7dca\u6210\u300c<strong>\u6c34\u5e73<\/strong>\u300d<\/p>\n\n\n\n<p>\u4e14\u80f8\u53e3\u6703\u8ddf\u8457\u4f60\u5438\u6c23\u9032\u53bb\uff0c\u81ea\u7136\u7684\u5411\u524d\u633a\u51fa\uff0c\u6240\u4ee5<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e0d\u5fc5\u518d\u523b\u6613\u7684\u7528\u529b\u633a\u80f8<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_Step5_%E8%B5%B7%E6%A7%93\"><\/span><strong>\u76f8\u64b2\u786c\u8209 Step5 \u8d77\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/P70QmW\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u4f86\u5230\u4e86\u6700\u5f8c\u8d77\u69d3\u7684\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ol><li>\u8173\u5e95\u51fa\u529b\uff0c\u5f80\u5730\u677f\u8e29<\/li><li>\u96d9\u624b\u5168\u7a0b\u4fdd\u6301\u76f4\u7acb\u72c0\u614b\uff0c\u4e0d\u8981\u523b\u6613\u8073\u80a9<\/li><li>\u5229\u7528\u5c41\u80a1\u3001\u5927\u817f\u5167\u5074\uff0c\u5c07\u91cd\u91cf\u62c9\u8d77<\/li><li>\u9806\u8457\u6536\u5230\u300c<strong>\u624b\u56de\u5230\u8eab\u9ad4\u5169\u5074<\/strong>\u300d\u5373\u53ef<\/li><li>\u81ea\u7136\u4e0b\u653e<\/li><\/ol>\n\n\n\n<p>\u5176\u5be6\u300c<strong>\u76f8\u64b2\u786c\u8209<\/strong>\u300d\u548c\u300c<strong>\u50b3\u7d71\u786c\u8209<\/strong>\u300d\u7684\u64cd\u4f5c\u6b65\u9a5f\u90fd\u662f\u5dee\u4e0d\u591a\u7684<\/p>\n\n\n\n<p>\u53ea\u6709\u300c<strong>\u8173\u7684\u7ad9\u8ddd\u8f03\u5bec<\/strong>\u300d\u548c\u76f8\u64b2\u786c\u8209\u4f7f\u7528\u5230\u8f03\u591a\u7684\u300c<strong>\u5927\u817f\u5167\u5074<\/strong>\u300d\u5169\u500b\u4e0d\u540c\u8655\u800c\u5df2<\/p>\n\n\n\n<p>\u5c0d\u65bc\u786c\u8209\u6642\uff0c\u5e38\u5e38\u4e0b\u80cc\u5f4e\u6389\u7684\u4eba\uff0c\u6211\u6703\u63a8\u85a6\u4f60\u7df4\u7fd2\u770b\u770b\u300c<strong>\u76f8\u64b2\u786c\u8209<\/strong>\u300d<\/p>\n\n\n\n<p>\u884c\u7a0b\u8f03\u77ed\uff0c\u76f8\u5c0d\u4e0b\u80cc\u7684\u58d3\u529b\u6703\u8f03\u5c0f<\/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=\"7_%E7%A1%AC%E8%88%893%E5%A4%A7%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4\"><\/span><strong>7. \u786c\u82093\u5927\u8f14\u52a9\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u60f3\u8981\u8b93\u4f60\u7684\u786c\u8209\u9032\u6b65\uff0c\u5176\u5be6\u9084\u6709\u8f14\u52a9\u8a13\u7df4\u53ef\u4ee5\u5e6b\u52a9\u4f60<\/p>\n\n\n\n<p>\u9019\u88e1\u6703\u63d0\u53ca3\u500b\u6700\u5e38\u898b\u7684\u300c<strong>\u786c\u8209\u8f14\u52a9\u8a13\u7df4<\/strong>\u300d\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=\"%E7%A1%AC%E8%88%89%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%831_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89\"><\/span><strong>\u786c\u8209\u8f14\u52a9\u8a13\u7df4\uff031 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5efa\u8b70\u65b0\u624b\u5148\u4f7f\u7528\u7a7a\u69d3\u3001\u8f15\u91cd\u91cf\u7df4\u7fd2<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.313%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/GvL8Z7\" frameborder=\"0\" scrolling=\"no\" width=\"792\" height=\"446\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u4f7f\u7528\u300c<strong>\u50b3\u7d71\u786c\u8209\u7684\u7ad9\u59ff<\/strong>\u300d\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec<\/li><li>\u96e2\u69d3\u7d04\u4e00\u500b\u62f3\u982d\u7684\u8ddd\u96e2<\/li><li>\u5c41\u80a1\u4e0b\u5750\uff0c\u982d\u5411\u524d\u770b\uff0c\u4f46\u4e0d\u8981\u904e\u5ea6\u62ac\u982d<\/li><li>\u80cc\u90e8\u4fdd\u6301\u300c<strong>\u6c34\u5e73<\/strong>\u300d<\/li><li>\u5438\u98fd\u6c23\uff0c\u5c07\u91cd\u91cf\u4e0a\u62c9<\/li><li>\u4e0b\u653e\u7f6e\u300c<strong>\u8d85\u904e\u819d\u84cb<\/strong>\u300d\uff0c\u7acb\u523b\u628a\u91cd\u91cf\u62c9\u8d77<\/li><li>\u9023\u7e8c\u64cd\u4f5c\uff0c\u4e0d\u6703\u5b8c\u5168\u4e0b\u653e\u5230\u5730\u9762<\/li><\/ol>\n\n\n\n<p>\u5176\u5be6\u64cd\u4f5c\u6b65\u9a5f\u5c31\u8ddf\u4e00\u822c\u7684\u786c\u8209\u4e00\u6a23\uff0c\u53ea\u662f\u4e0d\u6703\u8b93\u69d3\u78b0\u5230\u5730\u9762\uff0c\u4e14\u8981\u53cd\u8986\u64cd\u4f5c<\/p>\n\n\n\n<p>\u6240\u4ee5\u5728\u91cd\u91cf\u4e0a\uff0c\u6703\u9078\u7528\u80fd\u505a8\uff5e10\u4e0b\uff0c\u4e14\u80fd\u7a69\u5b9a\u63a7\u5236\u8eab\u9ad4\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/04\/1535032957864o83n6nqs11-1.jpg\" alt=\"warning\" class=\"wp-image-526\" width=\"98\" height=\"82\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/04\/1535032957864o83n6nqs11-1.jpg 640w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/04\/1535032957864o83n6nqs11-1-300x252.jpg 300w\" sizes=\"(max-width: 98px) 100vw, 98px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u8981\u7279\u5225\u6ce8\u610f\u5230\uff0c\u4f60\u7684\u817f\u57fa\u672c\u4e0a\u6574\u500b\u904e\u7a0b\u90fd\u6703\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u76f4\u7684<\/span><\/strong>\uff0c\u4e0d\u6703\u51fa\u73fe\u819d\u84cb\u5f4e\u6389\u7684\u60c5\u5f62<\/p>\n\n\n\n<p>\u9019\u500b\u52d5\u4f5c\u4e3b\u8981\u662f\u7df4\u7fd2\u7528\u4f60\u7684\u817f\u524d\u3001\u817f\u5f8c\u3001\u4e0b\u80cc\u4f86\u63a7\u5236\u91cd\u91cf<\/p>\n\n\n\n<p>\u6211\u500b\u4eba\u8a8d\u70ba\uff0c\u300c<strong>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/strong>\u300d\u5c0d\u65bc\u4e0b\u80cc\u7684\u63a7\u5236\u975e\u5e38\u91cd\u8981\uff01<\/p>\n\n\n\n<p>\u56e0\u6b64\u4f60\u53ef\u4ee5\u8003\u616e\u518d\u6234\u500b\u5065\u8eab\u8170\u5e36\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<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=\"QtEWZOueKb\"><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/romanian-deadlift\/embed\/#?secret=QtEWZOueKb\" data-secret=\"QtEWZOueKb\" 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=\"%E7%A1%AC%E8%88%89%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%832_%E7%AE%B1%E4%B8%8A%E7%A1%AC%E8%88%89\"><\/span><strong>\u786c\u8209\u8f14\u52a9\u8a13\u7df4\uff032 \u7bb1\u4e0a\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6240\u8b02\u7684\u300c<strong>\u7bb1\u4e0a\u786c\u8209<\/strong>\u300d\uff0c\u5c31\u662f\u5229\u7528\u8f14\u52a9\u67b6\u3001\u6728\u7bb1\u7b49\uff0c\u5c07\u69d3\u9234\u7f6e\u65bc\u8f03\u9ad8\u8655\u7684\u786c\u8209<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.313%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/71oX6j\" frameborder=\"0\" scrolling=\"no\" width=\"792\" height=\"446\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u8f14\u52a9\u67b6\u8abf\u7f6e\u819d\u84cb\u3001\u6216\u819d\u84cb\u4ee5\u4e0a\u8655<\/li><li>\u4f7f\u7528\u300c<strong>\u50b3\u7d71\u786c\u8209<\/strong>\u300d\u7684\u7ad9\u59ff\uff0c\u96d9\u624b\u3001\u96d9\u8173\u8207\u80a9\u540c\u5bec<\/li><li>\u5c07\u80cc\u90e8\u6536\u7dca\uff0c\u4fdd\u6301\u80cc\u90e8\u7684\u6c34\u5e73<\/li><li>\u5c07\u91cd\u91cf\u62c9\u8d77\uff0c\u81f3\u8eab\u9ad4\u7ad9\u76f4\u5373\u53ef<\/li><li>\u4e0b\u653e\u5230\u8f14\u52a9\u67b6\u4e0a\uff0c\u91cd\u8907\u64cd\u4f5c\u52d5\u4f5c<\/li><\/ol>\n\n\n\n<p>\u56e0\u70ba\u8f14\u52a9\u67b6\u8b93\u4f60\u7684\u52d5\u4f5c\u884c\u7a0b\u7e2e\u77ed\u975e\u5e38\u591a\uff0c\u6240\u4ee5\u6211\u8a8d\u70ba\u9019\u500b\u52d5\u4f5c<span class=\"has-inline-color has-black-color\">\u5c0d\u65b0\u624b\u4f86\u8aaa<\/span>\uff0c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u662f\u76f8\u5c0d\u5b89\u5168\u7684<\/span><\/strong><\/p>\n\n\n\n<p>\u4e0d\u6703\u51fa\u73fe\u4e00\u822c\u786c\u8209\u5e38\u5e38\u767c\u751f\u7684\u300c<strong>\u5713\u80cc<\/strong>\u300d\u5c0e\u81f4\u4e0b\u80cc\u3001\u810a\u690e\u53d7\u50b7\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u91cd\u91cf\u4e0a\uff0c\u56e0\u70ba\u884c\u7a0b\u8f03\u77ed\uff0c\u6240\u4ee5\u53ef\u4ee5\u9078\u7528\u8f03\u91cd\u7684\u91cd\u91cf\u7df4\u7fd2\uff0c\u4e5f\u53ef\u4ee5\u9806\u4fbf\u7df4\u7fd2\u4f60\u7684\u63e1\u529b\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%A1%AC%E8%88%89%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%833_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9\"><\/span><strong>\u786c\u8209\u8f14\u52a9\u8a13\u7df4\uff033 \u69d3\u9234\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e0d\u77e5\u9053\u4f60\u662f\u5426\u66fe\u7d93\u770b\u904e\uff0c\u6709\u4eba\u5728\u5065\u8eab\u623f\u7528\u5f88\u91cd\u7684\u91cd\u91cf\u505a\u300c<strong><span class=\"has-inline-color has-black-color\">\u7ad9\u59ff\u69d3\u9234\u5212\u8239<\/span><\/strong>\u300d<\/p>\n\n\n\n<p>\u770b\u8d77\u4f86\u597d\u50cf\u5f88\u5371\u96aa\uff0c\u52d5\u4f5c\u597d\u50cf\u505a\u7684\u4e0d\u6b63\u78ba\uff01\uff1f<\/p>\n\n\n\n<p>\u4f46\u5176\u5be6\uff0c\u9019\u662f\u4e00\u7a2e\u786c\u8209\u7684\u8f14\u52a9\u8a13\u7df4\u54e6\uff01<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.313%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/ROZ1oq\" frameborder=\"0\" scrolling=\"no\" width=\"792\" height=\"446\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u624b\u3001\u96d9\u8173\u8207\u80a9\u540c\u5bec<\/li><li>\u624b\u81c2\u81ea\u7136\u4e0b\u653e\uff0c\u63e1\u4f4f\u69d3<\/li><li>\u5c07\u4f60\u7684\u80cc\u90e8\u3001\u6838\u5fc3\u6536\u7dca<\/li><li>\u5229\u7528\u7206\u767c\u529b\uff0c\u5c07\u69d3\u9234\u62c9\u81f3\u80f8\u53e3\u4f4d\u7f6e<\/li><li>\u69d3\u9234\u5b8c\u5168\u4e0b\u653e\u5f8c\uff0c\u91cd\u8907\u52d5\u4f5c<\/li><li>\u819d\u84cb\u5168\u7a0b\u300c<strong>\u4fdd\u6301\u76f4\u7acb<\/strong>\u300d<\/li><\/ol>\n\n\n\n<p>\u9019\u500b\u52d5\u4f5c\u53ef\u4ee5\u6709\u6548\u7684\u5e6b\u52a9\u4f60\u7fd2\u6163\uff1a<\/p>\n\n\n\n<ul><li>\u91cd\u91cf\u7684\u62c9\u626f<\/li><li>\u5927\u91cd\u91cf\u6642\uff0c\u80cc\u90e8\u7684\u7a69\u5b9a<\/li><\/ul>\n\n\n\n<p>\u56e0\u70ba\u53ef\u4ee5\u5229\u7528\u7206\u767c\u529b\u64cd\u4f5c\uff0c\u6240\u4ee5\u5728\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u53ef\u4ee5\u7a0d\u5fae\u91cd\u4e00\u9ede<\/p>\n\n\n\n<p>\u4f46\u524d\u63d0\u662f\u300c\u4f60\u7684\u80cc\u90e8\u8981\u4fdd\u6301\u6c34\u5e73\u3001\u6536\u7dca\u300d\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u5426\u5247\u9084\u662f\u5f88\u6709\u53ef\u80fd\u9020\u6210\u4e0b\u80cc\u53d7\u50b7\u7684\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"FbLl6Cb0iW\"><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-row-guide\/embed\/#?secret=FbLl6Cb0iW\" data-secret=\"FbLl6Cb0iW\" 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=\"8_%E7%A1%AC%E8%88%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CQ%EF%BC%86A\"><\/span><strong>8. \u786c\u8209\u5e38\u898b\u554f\u984cQ\uff06A<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u5f8c\uff0c\u8981\u4f86\u89e3\u7b54\u4e00\u4e9b\u786c\u8209\u4e0a\uff0c\u8f03\u5e38\u898b\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"134\" height=\"134\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-150x150.png 150w\" sizes=\"(max-width: 134px) 100vw, 134px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A_%E7%B6%B2%E8%B7%AF%E4%B8%8A%E5%A5%BD%E5%83%8F%E4%B9%9F%E6%9C%89%E7%9C%8B%E9%81%8E%E5%BE%92%E6%89%8B%E7%A1%AC%E8%88%89%E7%9A%84%E5%BD%B1%E7%89%87%EF%BC%8C%E6%88%91%E6%87%89%E8%A9%B2%E8%A6%81%E8%A9%A6%E8%A9%A6%E5%97%8E%EF%BC%9F\"><\/span><strong>Q1\uff1a \u7db2\u8def\u4e0a\u597d\u50cf\u4e5f\u6709\u770b\u904e\u5f92\u624b\u786c\u8209\u7684\u5f71\u7247\uff0c\u6211\u61c9\u8a72\u8981\u8a66\u8a66\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u95dc\u65bc\u5f92\u624b\u786c\u8209\u7684\u5f71\u7247\u6559\u5b78\uff0c\u6211\u4e5f\u4e0a\u7db2\u627e\u904e\u4e86<\/p>\n\n\n\n<p>\u56e0\u70ba\u5f92\u624b\u5728\u91cd\u91cf\u3001\u52d5\u4f5c\u4e0a\uff0c\u548c\u5be6\u969b\u7684\u786c\u8209\u9084\u662f\u6709\u9ede\u843d\u5dee<\/p>\n\n\n\n<p>\u6240\u4ee5\u6211\u6703\u5efa\u8b70\u65b0\u624b\uff1a<\/p>\n\n\n\n<ul><li>\u7528<a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u7a7a\u69d3<\/a>\u7df4\u7fd2<\/li><li>\u7528\u58fa\u9234\u7df4\u7fd2<\/li><li>\u7528<a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u555e\u9234<\/a>\u7df4\u7fd2<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a\u4e09\u7a2e\uff0c\u6703\u6bd4\u4f60\u7528<a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/home-workout\/\">\u5f92\u624b\u7df4\u7fd2<\/a>\uff0c\u4f86\u7684\u66f4\u6709\u6210\u6548<\/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=\"Q2%EF%BC%9A_%E7%A1%AC%E8%88%89%E5%AE%8C%EF%BC%8C%E4%B8%8B%E8%83%8C%E6%9C%83%E9%85%B8%E5%B0%B1%E4%BB%A3%E8%A1%A8%E5%8B%95%E4%BD%9C%E5%81%9A%E9%8C%AF%E5%97%8E%EF%BC%9F\"><\/span><strong>Q2\uff1a \u786c\u8209\u5b8c\uff0c\u4e0b\u80cc\u6703\u9178\u5c31\u4ee3\u8868\u52d5\u4f5c\u505a\u932f\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u53ea\u8981\u4f60\u662f\u6a19\u6e96\u7684\u786c\u8209\uff0c\u4e0d\u53ef\u80fd\u4e0d\u7528\u5230\u4e0b\u80cc\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u53ea\u662f\u5e38\u5e74\u8a13\u7df4\u7684\u8001\u624b\uff0c\u5728\u52d5\u4f5c\u63a7\u5236\u3001\u4e0b\u80cc\u627f\u53d7\u5ea6\uff0c\u90fd\u6703\u6bd4\u65b0\u624b\u4f86\u7684\u597d<\/p>\n\n\n\n<p>\u901a\u5e38\u4e0b\u80cc\u6703\u9178\u75db\u4ee3\u8868\uff1a<\/p>\n\n\n\n<ul><li>\u4f60\u53ef\u80fd\u525b\u63a5\u89f8\u786c\u8209\uff0c\u8eab\u9ad4\u9084\u4e0d\u9069\u61c9<\/li><li>\u4f60\u662f\u505a\u300c<strong>\u5927\u91cd\u91cf<\/strong>\u300d\u786c\u8209<\/li><li>\u4f60\u767c\u751f\u300c<strong>\u5713\u80cc<\/strong>\u300d\u7684\u73fe\u8c61<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a\u53ea\u6709\u7b2c\u4e09\u9ede\u662f\u5fc5\u9808\u4fee\u6b63\u7684\uff0c\u5982\u679c\u662f\u5176\u4ed6\u5169\u9ede\u72c0\u6cc1\uff0c\u8eab\u9ad4\u6062\u5fa9\u5f8c\u4ecd\u7136<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u53ef\u4ee5\u7e7c\u7e8c\u8a13\u7df4<\/span><\/strong><\/p>\n\n\n\n<p>\u7576\u4f60\u5728\u505a\u5927\u91cd\u91cf\u6642\uff0c\u4e0b\u80cc\u9178\u75db\u662f\u5f88\u6b63\u5e38\u7684\uff0c\u56e0\u70ba\u8eab\u9ad4\u4e5f\u76f8\u5c0d\u8981\u627f\u53d7\u4e00\u6a23\u7684\u91cd\u91cf<\/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=\"TmuPYT16Zj\"><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=TmuPYT16Zj\" data-secret=\"TmuPYT16Zj\" 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=\"Q3%EF%BC%9A_%E7%A1%AC%E8%88%89%E5%8B%95%E4%BD%9C%E5%8D%A1%E5%8D%A1%E7%9A%84%EF%BC%8C%E8%A6%81%E5%A6%82%E4%BD%95%E6%94%B9%E5%96%84%EF%BC%9F\"><\/span><strong>Q3\uff1a \u786c\u8209\u52d5\u4f5c\u5361\u5361\u7684\uff0c\u8981\u5982\u4f55\u6539\u5584\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u901a\u5e38\u786c\u8209\u52d5\u4f5c\u4e0d\u9806\uff0c\u6709\u4ee5\u4e0b4\u9ede\u56e0\u7d20\uff1a<\/p>\n\n\n\n<ul><li>\u547c\u5438\u6c92\u6709\u8abf\u7bc0\u597d<\/li><li>\u6c92\u6709\u5168\u8eab\u62c9\u7dca<\/li><li>\u69d3\u96e2\u8eab\u9ad4\u592a\u9060<\/li><li>\u80cc\u90e8\u6c92\u6709\u4fdd\u6301\u6c34\u5e73<\/li><\/ul>\n\n\n\n<p>\u800c\u9019\u88e1\u4e5f\u6709\u76f8\u5c0d\u61c9\u7684\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u7df4\u7fd2\u7a7a\u69d3\u547c\u5438\uff0c\u4e0d\u4e00\u5b9a\u5438\u8d8a\u591a\u6c23\uff0c\u5c31\u8d8a\u9069\u5408\u4f60\u767c\u529b<\/li><li>\u8d77\u69d3\u524d\uff0c\u4e00\u5b9a\u8981\u5168\u8eab\u51fa\u529b\uff0c\u4e0d\u53ef\u4ee5\u90e8\u4f4d\u662f\u653e\u9b06\u7684<\/li><li>\u8d77\u69d3\u524d\uff0c\u8981\u5148\u5c07\u69d3\u62c9\u8fd1\u8eab\u9ad4\uff0c\u624d\u80fd\u6709\u6548\u767c\u529b<\/li><li>\u8a66\u8457\u5c07\u5c41\u80a1\u5f80\u4e0b\u5750\uff0c\u80a9\u80db\u7a0d\u5fae\u5411\u5167\u6536<\/li><\/ul>\n\n\n\n<p>\u4f46\u5982\u679c\u9019\u4e9b\u65b9\u6cd5\u8a66\u904e\u4e4b\u5f8c\uff0c\u9084\u662f\u89ba\u5f97\u8eab\u9ad4\u5361\u5361\u7684\uff0c\u90a3\u5c31\u8981\u53bb\u8acb\u6559\u5c08\u696d\u7684\u5065\u529b\u6559\u7df4<\/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=\"Q4%EF%BC%9A_%E5%A6%82%E6%9E%9C%E6%88%91%E8%A6%81%E5%81%9A%E9%80%A3%E7%BA%8C%E7%A1%AC%E8%88%89%EF%BC%8C%E8%A6%81%E6%80%8E%E9%BA%BC%E6%8F%9B%E6%B0%A3%EF%BC%9F\"><\/span><strong>Q4\uff1a \u5982\u679c\u6211\u8981\u505a\u9023\u7e8c\u786c\u8209\uff0c\u8981\u600e\u9ebc\u63db\u6c23\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u786c\u8209\u6709\u5206\u6210\u5169\u7a2e\u505a\u6cd5\uff1a <\/p>\n\n\n\n<ul><li>\u4e00\u4e0b\u4e00\u4e0b\u5206\u958b\u505a<\/li><li>\u9023\u7e8c\u505a<\/li><\/ul>\n\n\n\n<p>\u4e00\u4e0b\u4e00\u4e0b\u505a\u7684\u63db\u6c23\u65b9\u5f0f\u5f88\u7c21\u55ae\uff0c\u53ea\u8981\u5728\u4e0b\u8e72\u6642\uff0c\u91cd\u65b0\u63db\u6c23\u5373\u53ef<\/p>\n\n\n\n<p>\u81f3\u65bc\u7576\u4f60\u8981\u9023\u7e8c\u505a\u500b\u5e7e\u4e0b\u786c\u8209\u6642\uff0c\u547c\u5438\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u5c07\u6c23\u5438\u98fd<\/li><li>\u69d3\u4e0b\u653e\u6642\uff0c\u4e0d\u8981\u628a\u6c23\u5168\u90e8\u5410\u6389<\/li><li>\u6bcf\u4e0b\u52d5\u4f5c\uff0c\u5e73\u5747\u5206\u914d\u5410\u6c23\u91cf<\/li><\/ul>\n\n\n\n<p>\u9019\u500b\u662f\u9700\u8981\u7df4\u7fd2\u7684\uff0c\u5426\u5247\u5f88\u6709\u53ef\u80fd\u9020\u6210\u4e00\u4e0b\u5b50\u5410\u592a\u591a\u6c23\u51fa\u53bb\uff0c\u505a\u5230\u5f8c\u9762\u5c31\u6c92\u6c23\u4e86<\/p>\n\n\n\n<p>\u5efa\u8b70\u5229\u7528\u8f15\u91cd\u91cf\u3001\u7a7a\u69d3\u7df4\u7fd2\u300c<strong>\u9023\u7e8c\u786c\u8209<\/strong>\u300d\uff0c\u5343\u842c\u4e0d\u8981\u7528\u5927\u91cd\u91cf\u7df4\u7fd2\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A_%E7%A1%AC%E8%88%89%E6%99%82%EF%BC%8C%E6%89%8B%E6%B2%92%E5%8A%9B%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q5\uff1a \u786c\u8209\u6642\uff0c\u624b\u6c92\u529b\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u300c<strong>\u624b\u6c92\u529b<\/strong>\u300d\u662f\u65b0\u624b\u5e38\u5e38\u9047\u5230\u7684\u554f\u984c\uff0c\u9664\u4e86\u53ef\u4ee5\u4f7f\u7528\u62c9\u529b\u5e36\u4ee5\u5916<\/p>\n\n\n\n<p>\u4f60\u9084\u53ef\u4ee5\u8a66\u8a66\u9019\u5169\u7a2e\u7df4\u7fd2\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u540a\u687f\u69d3\uff0c\u4e0d\u5fc5\u5c07\u8eab\u9ad4\u4e0a\u62c9<\/li><li>\u62ff\u8f03\u91cd\u7684\u555e\u9234\uff0c\u7ad9\u5728\u539f\u573010\u79d2<\/li><\/ul>\n\n\n\n<p>\u300c<strong>\u63e1\u529b<\/strong>\u300d\u662f\u9700\u8981\u9577\u6642\u9593\u7d2f\u7a4d\u7684\uff0c\u6240\u4ee5\u5343\u842c\u5225\u60f3\u8457\u53ef\u4ee5\u5728\u77ed\u6642\u9593\u5167\u5c31\u99ac\u4e0a\u9032\u6b65\uff01<\/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=\"Qk6uS5NSMI\"><a href=\"https:\/\/physicfit.com\/lifting-straps\/\">\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lifting-straps\/embed\/#?secret=Qk6uS5NSMI\" data-secret=\"Qk6uS5NSMI\" 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=\"Q6%EF%BC%9A_%E7%A1%AC%E8%88%89%E9%81%A9%E5%90%88%E7%A9%BF%E4%BB%80%E9%BA%BC%E9%9E%8B%E5%AD%90%EF%BC%9F\"><\/span><strong>Q6\uff1a \u786c\u8209\u9069\u5408\u7a7f\u4ec0\u9ebc\u978b\u5b50\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u5148\u8ddf\u4f60\u8aaa\u300c<strong>\u54ea\u4e9b\u978b\u5b50\u4e0d\u9069\u5408\u786c\u8209<\/strong>\u300d\uff1a<\/p>\n\n\n\n<ul><li>\u6c23\u588a\u978b<\/li><li>\u6df1\u8e72\u978b<\/li><li>\u7c43\u7403\u978b<\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u978b\u5b50\u90fd\u6709\u4e00\u4e9b\u5171\u540c\u7279\u5fb5\uff1a\u8173\u8ddf\u6709\u588a\u9ad8\u3001\u6750\u8cea\u8f03\u8edf\u3001\u5305\u8986\u8f03\u539a<\/p>\n\n\n\n<p>\u63a5\u8457\uff0c\u518d\u4f86\u548c\u4f60\u8aaa\u8aaa\u300c<strong>\u54ea\u4e9b\u978b\u5b50\u9069\u5408\u786c\u8209<\/strong>\u300d\uff1a<\/p>\n\n\n\n<ul><li>\u786c\u8209\u978b<\/li><li>\u5e73\u5e95\u978b<\/li><li>\u529f\u592b\u978b<\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u978b\u5b50\u7684\u5171\u540c\u7279\u5fb5\uff1a\u8f03\u8584\u3001\u8f03\u5e73\u3001\u8f03\u786c<\/p>\n\n\n\n<p>\u56e0\u70ba\u786c\u8209\u662f\u5c07\u91cd\u91cf\u5f9e\u5730\u9762\u62c9\u8d77\uff0c\u6240\u4ee5\u8b1b\u7a76<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8173\u548c\u5730\u9762\u7684\u8cbc\u5408\u5ea6<\/span><\/strong><\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e0d\u6015\u9ad2\uff0c\u751a\u81f3\u53ef\u4ee5\u812b\u978b\u5b50\u3001\u896a\u5b50\u4f86\u505a\u786c\u8209\uff0c\u4e5f\u662f\u975e\u5e38\u9069\u5408\u7684<\/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=\"9_%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>9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" 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href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" 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