{"id":2251,"date":"2021-01-31T10:35:35","date_gmt":"2021-01-31T02:35:35","guid":{"rendered":"http:\/\/physicfit.com\/?p=2251"},"modified":"2022-09-08T11:45:38","modified_gmt":"2022-09-08T03:45:38","slug":"chest-press","status":"publish","type":"post","link":"https:\/\/physicfit.com\/chest-press\/","title":{"rendered":"\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01"},"content":{"rendered":"\n<p>\u8aaa\u5230\u80f8\u808c\u8a13\u7df4\uff0c\u5927\u5bb6\u7b2c\u4e00\u500b\u60f3\u5230\u7684\u52d5\u4f5c\u5c31\u662f\u300c<strong>\u81e5\u63a8<\/strong>\u300d<\/p>\n\n\n\n<p>\u60f3\u8981\u7df4\u597d\u81e5\u63a8\uff0c\u5c31\u5fc5\u9808\u4e86\u89e3<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u81e5\u63a8\u7684\u6b63\u78ba\u77e5\u8b58<\/span><\/strong><\/p>\n\n\n\n<p>\u300c<strong>\u81e5\u63a8<\/strong>\u300d\u65e2\u7136\u8eab\u70ba\u300c<strong>\u5065\u529b\u4e09\u9805<\/strong>\u300d\u7684\u5176\u4e2d\u4e00\u54e1\uff0c\u5c31\u4ee3\u8868<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5b83\u4e0d\u662f\u53ea\u7528\u4f86\u7df4\u80f8\u808c\u800c\u5df2<\/span><\/strong><\/p>\n\n\n\n<p>\u5728\u9019\u7bc7\u6587\u7ae0\u4e2d\uff0c\u6211\u5c07\u6703\u5e36\u4f60\u6df1\u5165\u4e86\u89e3\u300c<strong>\u81e5\u63a8<\/strong>\u300d\u7684\u6b63\u78ba\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\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer 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\u95ca\u80cc\u808c\u8a13\u7df4\">\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4\uff031 \u95ca\u80cc\u808c\u8a13\u7df4<\/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\/chest-press\/#%E8%87%A5%E6%8E%A8%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%832_%E5%8D%8A%E7%A8%8B%E8%87%A5%E6%8E%A8\" title=\"\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4\uff032 \u534a\u7a0b\u81e5\u63a8\">\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4\uff032 \u534a\u7a0b\u81e5\u63a8<\/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\/chest-press\/#%E8%87%A5%E6%8E%A8%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%833_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4\" title=\"\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4\uff033 \u5f48\u529b\u5e36\u8a13\u7df4\">\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4\uff033 \u5f48\u529b\u5e36\u8a13\u7df4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/chest-press\/#6_%E8%87%A5%E6%8E%A8%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CQ%EF%BC%86A\" title=\"6. \u81e5\u63a8\u5e38\u898b\u554f\u984cQ\uff06A\">6. \u81e5\u63a8\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-20\" href=\"https:\/\/physicfit.com\/chest-press\/#Q1%EF%BC%9A_%E8%87%A5%E6%8E%A8%E5%AE%8C%EF%BC%8C%E7%82%BA%E4%BB%80%E9%BA%BC%E8%82%A9%E8%86%80%E6%AF%94%E8%83%B8%E8%82%8C%E9%82%84%E8%A6%81%E9%85%B8%EF%BC%9F\" title=\"Q1\uff1a \u81e5\u63a8\u5b8c\uff0c\u70ba\u4ec0\u9ebc\u80a9\u8180\u6bd4\u80f8\u808c\u9084\u8981\u9178\uff1f\">Q1\uff1a \u81e5\u63a8\u5b8c\uff0c\u70ba\u4ec0\u9ebc\u80a9\u8180\u6bd4\u80f8\u808c\u9084\u8981\u9178\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/chest-press\/#Q2%EF%BC%9A_%E7%82%BA%E4%BB%80%E9%BA%BC%E8%87%A5%E6%8E%A8%E6%99%82%EF%BC%8C%E6%89%8B%E8%85%95%E5%BE%88%E7%97%9B%EF%BC%9F\" title=\"Q2\uff1a \u70ba\u4ec0\u9ebc\u81e5\u63a8\u6642\uff0c\u624b\u8155\u5f88\u75db\uff1f\">Q2\uff1a \u70ba\u4ec0\u9ebc\u81e5\u63a8\u6642\uff0c\u624b\u8155\u5f88\u75db\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/chest-press\/#Q3%EF%BC%9A_%E8%87%A5%E6%8E%A8%E6%99%82%EF%BC%8C%E6%A7%93%E5%AD%90%E6%9C%83%E6%99%83%E4%BE%86%E6%99%83%E5%8E%BB\" title=\"Q3\uff1a \u81e5\u63a8\u6642\uff0c\u69d3\u5b50\u6703\u6643\u4f86\u6643\u53bb\">Q3\uff1a \u81e5\u63a8\u6642\uff0c\u69d3\u5b50\u6703\u6643\u4f86\u6643\u53bb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/chest-press\/#Q4%EF%BC%9A_%E8%87%A5%E6%8E%A8%E6%99%82%EF%BC%8C%E5%A6%82%E4%BD%95%E6%9B%B4%E6%9C%89%E5%8A%9B%E3%80%81%E6%8E%A8%E7%9A%84%E6%9B%B4%E9%87%8D%EF%BC%9F\" title=\"Q4\uff1a \u81e5\u63a8\u6642\uff0c\u5982\u4f55\u66f4\u6709\u529b\u3001\u63a8\u7684\u66f4\u91cd\uff1f\">Q4\uff1a \u81e5\u63a8\u6642\uff0c\u5982\u4f55\u66f4\u6709\u529b\u3001\u63a8\u7684\u66f4\u91cd\uff1f<\/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\/chest-press\/#Q5%EF%BC%9A%E8%87%AA%E5%B7%B1%E5%9C%A8%E5%AE%B6%E4%B9%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E8%87%A5%E6%8E%A8%EF%BC%81%EF%BC%9F\" title=\"Q5\uff1a\u81ea\u5df1\u5728\u5bb6\u4e5f\u53ef\u4ee5\u7df4\u81e5\u63a8\uff01\uff1f\">Q5\uff1a\u81ea\u5df1\u5728\u5bb6\u4e5f\u53ef\u4ee5\u7df4\u81e5\u63a8\uff01\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/chest-press\/#7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/chest-press\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/chest-press\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/chest-press\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/chest-press\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E8%87%A5%E6%8E%A8%E7%9A%84%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F%E7%B7%B4%E8%87%A5%E6%8E%A8%E8%A6%81%E5%B9%B9%E5%98%9B%EF%BC%9F\"><\/span><strong>1. \u81e5\u63a8\u7684\u597d\u8655\u6709\u54ea\u4e9b\uff1f\u7df4\u81e5\u63a8\u8981\u5e79\u561b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%BB%B0%E8%87%A5%E6%8E%A8%E8%88%89\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%BB%B0%E8%87%A5%E6%8E%A8%E8%88%89\">\u81e5\u63a8<\/a>\uff0c\u82f1\u6587\u70ba<a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%BB%B0%E8%87%A5%E6%8E%A8%E8%88%89\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%BB%B0%E8%87%A5%E6%8E%A8%E8%88%89\">Bench press<\/a>\uff0c\u5c6c\u65bc\u516d\u5927\u5168\u8eab\u6027\u904b\u52d5\u4e4b\u4e00<\/p>\n\n\n\n<p>\u300c<strong>\u81e5\u63a8<\/strong>\u300d\u5c6c\u65bc\u591a\u95dc\u7bc0\u904b\u52d5\uff0c\u6240\u4ee5\u4e0d\u53ea\u8ddf\u4f60\u7684\u80f8\u808c\u6709\u95dc\u800c\u5df2<\/p>\n\n\n\n<p>\u771f\u6b63\u7684\u300c<strong>\u81e5\u63a8<\/strong>\u300d\u662f\u6703\u52d5\u7528\u5230\u4f60\u5168\u8eab\u7684\u529b\u91cf<\/p>\n\n\n\n<p>\u9019\u88e1\u5c31\u5e36\u4f60\u4e86\u89e3\u4e00\u4e0b\u300c<strong>\u81e5\u63a8<\/strong>\u300d\u5230\u5e95\u6709\u90a3\u4e9b\u597d\u8655\uff1a<\/p>\n\n\n\n<ul><li>\u5e6b\u52a9\u71c3\u71d2\u5927\u91cf\u7684\u71b1\u91cf<\/li><li>\u4e0a\u534a\u8eab\u7684\u529b\u91cf\u5f97\u5230\u63d0\u5347<\/li><li>\u80fd\u5920\u5e6b\u52a9\u4f60\uff0c\u63d0\u9ad8\u5168\u8eab\u7684\u7a69\u56fa\u6027<\/li><\/ul>\n\n\n\n<p>\u6b63\u56e0\u70ba\u81e5\u63a8\u662f\u5168\u8eab\u6027\u7684\u904b\u52d5\uff0c\u6240\u4ee5\u66f4\u503c\u5f97\u4f60\u597d\u597d\u53bb\u5c08\u7814\u3001\u7df4\u7fd2\u81e5\u63a8<\/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=\"RufmPjYSmS\"><a href=\"https:\/\/physicfit.com\/power-rack\/\">\u3010Homegym\u3011\u6df1\u8e72\u67b6\u653b\u7565\uff1a6\u5927\u7a2e\u985e\u4e00\u6b21\u4e86\u89e3\uff01\u50f9\u683c\u3001\u54c1\u724c\u8a72\u600e\u9ebc\u9078\uff1f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Homegym\u3011\u6df1\u8e72\u67b6\u653b\u7565\uff1a6\u5927\u7a2e\u985e\u4e00\u6b21\u4e86\u89e3\uff01\u50f9\u683c\u3001\u54c1\u724c\u8a72\u600e\u9ebc\u9078\uff1f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/power-rack\/embed\/#?secret=RufmPjYSmS\" data-secret=\"RufmPjYSmS\" 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<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form Code -->\n<script type=\"text\/javascript\" id=\"lbscript1622568\" src=\"https:\/\/lb.benchmarkemail.com\/\/tw\/code\/lbformnew.js?mFcQnoBFKMTjnGlxfLww1Fgg49YEcrgGMCwOMb6te8hACiOLlsM98g%253D%253D\"><\/script><noscript>Please enable JavaScript <br><div align=\"center\" style=\"padding-top:5px;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\"><a href=\"https:\/\/www.benchmarkemail.com\/email-marketing?utm_source=usersignupforms&amp;utm_medium=customers&amp;utm_campaign=usersignupforms\" target=\"_new\" style=\"text-decoration:none;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\" rel=\"noopener\">Email Marketing <\/a> by Benchmark<\/div><\/noscript>\n<!-- END: Benchmark Email Signup Form Code -->\n\n\n\n<p>\u3000\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=\"2_%E8%87%A5%E6%8E%A8%E7%9A%84%E5%85%A9%E7%A8%AE%E9%A1%9E%E5%9E%8B%EF%BC%9A%E5%81%A5%E7%BE%8E%E5%BC%8F%E8%87%A5%E6%8E%A8%EF%BC%86%E5%81%A5%E5%8A%9B%E5%BC%8F%E8%87%A5%E6%8E%A8\"><\/span><strong>2. \u81e5\u63a8\u7684\u5169\u7a2e\u985e\u578b\uff1a\u5065\u7f8e\u5f0f\u81e5\u63a8\uff06\u5065\u529b\u5f0f\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u518d\u6b21\u8aaa\u660e\uff0c\u9019\u7bc7\u6587\u7ae0\u6240\u63d0\u53ca\u7684\u81e5\u63a8\uff0c\u662f\u5c6c\u65bc\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u69d3\u9234\u81e5\u63a8<\/span><\/strong>\u300d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8.jpg\" alt=\"\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01\" class=\"wp-image-2279\" width=\"382\" height=\"127\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8.jpg 380w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-300x99.jpg 300w\" sizes=\"(max-width: 382px) 100vw, 382px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u90a3\u9ebc\uff0c\u6211\u5011\u7d93\u5e38\u5728\u5065\u8eab\u623f\u88e1\u898b\u5230\u7684\u81e5\u63a8\uff0c\u53c8\u6709\u5206\u54ea\u4e9b\u7a2e\u985e\u5462\uff1f<\/p>\n\n\n\n<p>\u9019\u88e1\u5148\u6487\u9664\u5404\u7a2e\u8b8a\u63db\u5f0f\u7684\u81e5\u63a8\uff0c\u4e00\u822c\u7684\u63e1\u63a8\u53ef\u4ee5\u5206\u62102\u7a2e\uff1a<\/p>\n\n\n\n<ul><li>\u5065\u7f8e\u5f0f\u81e5\u63a8\uff1a\u80f8\u690e\u62f1\u7684\u8f03\u300c<strong>\u5c11<\/strong>\u300d<\/li><li>\u5065\u529b\u5f0f\u81e5\u63a8\uff1a\u80f8\u690e\u62f1\u7684\u8f03\u300c<strong>\u591a<\/strong>\u300d<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5065\u7f8e\u5f0f\u81e5\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5065\u529b\u5f0f\u81e5\u63a8<\/td><\/tr><tr><td>\u6d3b\u52d5\u5ea6\u9700\u6c42<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><\/tr><tr><td>\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>\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>\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><\/tr><tr><td>\u9069\u5408\u7684\u4eba<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6d3b\u52d5\u5ea6\u8f03\u5dee<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6d3b\u52d5\u5ea6\u8f03\u597d<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\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>\u6d3b\u52d5\u5ea6\u9700\u6c42\uff1a\u56e0\u70ba\u5065\u529b\u5f0f\u81e5\u63a8\u591a\u4e00\u500b\u300c<strong>\u62f1\u8170<\/strong>\u300d\uff0c\u4e5f\u5c31\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u633a\u80f8\u690e<\/span><\/strong>\u7684\u52d5\u4f5c<\/li><li>\u884c\u7a0b\uff1a\u5065\u529b\u5f0f\u7684\u81e5\u63a8\uff0c\u8b1b\u7a76\u7684\u5c31\u662f\u76e1\u53ef\u80fd\u7e2e\u77ed\u300c<strong>\u69d3\u548c\u80f8\u7684\u8ddd\u96e2<\/strong>\u300d<\/li><li>\u4f7f\u7528\u808c\u7fa4\uff1a\u5065\u529b\u5f0f\u7684\u81e5\u63a8\uff0c\u4e0a\u63a8\u6642\u6bd4\u8f03\u6709\u53ef\u80fd\u9700\u8981\u4e09\u982d\u808c\u3001\u80a9\u8180\u7684\u5e6b\u5fd9<\/li><li>\u4e0a\u624b\u96e3\u5ea6\uff1a\u56e0\u70ba\u5065\u7f8e\u5f0f\u81e5\u63a8\u4e0d\u9700\u8981\u5f88\u591a\u6280\u5de7\uff0c\u57fa\u672c\u4e0a\u662f\u4eba\u4eba\u90fd\u80fd\u505a\u7684<\/li><li>\u9069\u5408\u7684\u4eba\uff1a\u56e0\u70ba\u5065\u529b\u5f0f\u81e5\u63a8\u9700\u8981\u505a\u300c<strong>\u62f1\u8170<\/strong>\u300d\uff0c\u6d3b\u52d5\u5ea6\u7684\u9700\u6c42\u76f8\u5c0d\u8f03\u9ad8<\/li><\/ul>\n\n\n\n<p>\u203b \u300c<strong>\u5065\u7f8e\u5f0f\u81e5\u63a8<\/strong>\u300d\u4e5f\u53ef\u80fd\u6703\u7528\u5230\u4e09\u982d\u808c\u3001\u80a9\u8180\u7684\u767c\u529b\uff0c\u4f46<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6bd4\u4f8b\u76f8\u5c0d\u8f03\u5c11<\/span><\/strong><\/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=\"J5T0MWok3S\"><a href=\"https:\/\/physicfit.com\/wrist-wrap\/\">\u3010\u81e5\u63a8\u6700\u4f73\u5e6b\u624b\u30117\u6b3e\u8b77\u8155\u63a8\u85a6\uff1a\u4fdd\u8b77\u4f60\u7684\u624b\u8155\uff0c\u544a\u5225\u53d7\u50b7\u3001\u75bc\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\u81e5\u63a8\u6700\u4f73\u5e6b\u624b\u30117\u6b3e\u8b77\u8155\u63a8\u85a6\uff1a\u4fdd\u8b77\u4f60\u7684\u624b\u8155\uff0c\u544a\u5225\u53d7\u50b7\u3001\u75bc\u75db\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/wrist-wrap\/embed\/#?secret=J5T0MWok3S\" data-secret=\"J5T0MWok3S\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E8%87%A5%E6%8E%A8%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>3. \u81e5\u63a8\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\u81e5\u63a8\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=\"136\" height=\"136\" 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: 136px) 100vw, 136px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%A5%E6%8E%A8%E8%A7%80%E5%BF%B5%EF%BC%831_%E8%87%A5%E6%8E%A8%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>\u81e5\u63a8\u89c0\u5ff5\uff031 \u81e5\u63a8\u662f\u300c\u5168\u8eab\u6027\u300d\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5927\u5bb6\u5c0d\u65bc\u81e5\u63a8\u7684\u7b2c\u4e00\u5370\u8c61\uff0c\u5c31\u662f\uff1a\u300c<strong>\u81e5\u63a8\u5c31\u53ea\u9700\u8981\u80f8\u767c\u529b\u5c31\u597d\u4e86\u554a<\/strong>\u300d<\/p>\n\n\n\n<p>\u4f46\u4e8b\u5be6\u4e0a\uff0c\u4f60\u60f3\u5b8c\u6210\u4e00\u4e0b\u5b8c\u6574\u7684\u81e5\u63a8\uff0c\u5176\u5be6\u662f\u9700\u8981<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5168\u8eab\u7684\u5354\u8abf<\/span><\/strong>\uff01<\/p>\n\n\n\n<p>\u9019\u88e1\u5c31\u5e36\u4f60\u770b\u770b\uff0c\u300c<strong>\u81e5\u63a8<\/strong>\u300d\u5230\u5e95\u9700\u8981\u4f7f\u7528\u5230\u54ea\u4e9b\u808c\u7fa4\uff1a<\/p>\n\n\n\n<ul><li>\u529b\u91cf\u7684\u4f86\u6e90\uff1a\u80cc\u808c\u3001\u80a1\u56db\u982d<\/li><li>\u8eab\u9ad4\u7684\u7a69\u56fa\uff1a\u6838\u5fc3\u3001\u81c0\u90e8\u3001\u624b\u81c2\u3001\u80a9\u8180\u3001\u8173\u638c<\/li><li>\u5354\u52a9\u7684\u808c\u7fa4\uff1a\u4e09\u982d\u808c<\/li><li>\u4e3b\u8981\u60f3\u6536\u7e2e\u7684\u808c\u7fa4\uff1a\u80f8\u808c<\/li><\/ul>\n\n\n\n<p>\u60f3\u8981\u5b8c\u6210\u300c<strong>\u6a19\u6e96\u7684\u81e5\u63a8<\/strong>\u300d\uff0c\u5c31\u5fc5\u9808\u4f7f\u7528\u5230\u9019\u9ebc\u591a\u808c\u7fa4\u7684\u5e6b\u52a9<\/p>\n\n\n\n<p>\u5426\u5247\uff0c\u4f60\u662f\u5728\u505a\u932f\u8aa4\u7684\u81e5\u63a8\u52d5\u4f5c\uff0c\u540c\u6642\u4e5f\u5728\u50b7\u5bb3\u81ea\u5df1\u7684\u8eab\u9ad4\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=\"%E8%87%A5%E6%8E%A8%E8%A7%80%E5%BF%B5%EF%BC%832_%E5%8A%9B%E9%87%8F%E7%9A%84%E5%82%B3%E5%B0%8E\"><\/span><strong>\u81e5\u63a8\u89c0\u5ff5\uff032 \u529b\u91cf\u7684\u50b3\u5c0e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e86\u89e3\u81e5\u63a8\u771f\u6b63\u7684\u300c<strong>\u529b\u91cf\u50b3\u5c0e\u65b9\u5f0f<\/strong>\u300d\uff0c\u662f\u4f60\u5728\u81e5\u63a8\u524d\u5fc5\u9808\u77e5\u9053\u7684<\/p>\n\n\n\n<p>\u4f60\u624d\u80fd\u77e5\u9053\uff1a<\/p>\n\n\n\n<ul><li><span class=\"has-inline-color has-black-color\">\u8a72\u7528\u54ea\u500b\u90e8\u4f4d\u767c\u529b<\/span><\/li><li><span class=\"has-inline-color has-black-color\">\u6b63\u78ba\u59ff\u52e2\u8a72\u600e\u9ebc\u505a<\/span><\/li><\/ul>\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=\"266\" height=\"250\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u529b\u91cf\u50b3\u5c0e.jpg\" alt=\"\u81e5\u63a8-\u529b\u91cf\u50b3\u5c0e\" class=\"wp-image-2300\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u529b\u91cf\u50b3\u5c0e\u9806\u5e8f\uff1a<\/p>\n\n\n\n<ol><li>\u8173\u5e95<\/li><li>\u80a1\u56db\u982d<\/li><li>\u80cc\u808c<\/li><li>\u80f8\u808c<\/li><\/ol>\n\n\n\n<p>\u529b\u91cf\u6703\u5f9e\u4f60\u300c<strong>\u8e0f\u7a69\u7684\u8173\u5e95<\/strong>\u300d\u4e00\u8def\u9001\u5230\u4f60\u7684\u80f8\u808c\u53bb<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u59ff\u52e2\u7684\u6b63\u78ba\u662f\u6538\u95dc\u80fd\u5426\u81e5\u63a8\u63a8\u66f4\u91cd\u7684\u95dc\u9375\uff01<\/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=\"%E8%87%A5%E6%8E%A8%E8%A7%80%E5%BF%B5%EF%BC%833_%E8%87%A5%E6%8E%A8%E6%99%82%EF%BC%8C%E8%A6%81%E3%80%8C%E6%8B%B1%E8%85%B0%E3%80%8D\"><\/span><strong>\u81e5\u63a8\u89c0\u5ff5\uff033 \u81e5\u63a8\u6642<strong>\uff0c<\/strong>\u8981\u300c\u62f1\u8170\u300d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u4e00\u5b9a\u5e38\u5e38\u5728\u81e5\u63a8\u6642\u807d\u5230\uff1a\u300c<strong>\u62f1\u8170\u554a\uff01\u9019\u6a23\u624d\u80fd\u7e2e\u77ed\u884c\u7a0b\uff0c\u63a8\u7684\u66f4\u91cd<\/strong>\u300d<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u6703\u5c07\u300c<strong>\u62f1\u8170<\/strong>\u300d\u8aa4\u89e3\u6210\u300c\u628a\u8170\u62f1\u8d77\u4f86\u300d<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u628a\u300c<strong>\u8170<\/strong>\u300d\u62f1\u51fa\u4f86\uff0c\u6703\u767c\u751f\uff1a<\/p>\n\n\n\n<ul><li>\u81c0\u90e8\u8ddf\u8457\u4e0a\u62ac\uff0c\u8b8a\u6210\u4e0a\u534a\u8eab\u7684\u4e0b\u6c89<\/li><li>\u80f8\u690e\u96e2\u69d3\u8d8a\u4f86\u8d8a\u300c<strong>\u9060<\/strong>\u300d<\/li><li>\u884c\u7a0b\u589e\u52a0<\/li><li>\u529b\u91cf\u5206\u6563<\/li><li>\u5c0d\u8170\u690e\u7684\u8ca0\u8377\u66f4\u5927<\/li><\/ul>\n\n\n\n<p>\u4f46\u4e8b\u5be6\u4e0a\u81e5\u63a8\u6240\u8aaa\u7684\u62f1\u8170\uff0c\u662f\u8981\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u62f1\u4f60\u7684\u80f8\u690e<\/span><\/strong>\u300d<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u628a\u300c<strong>\u80f8\u690e<\/strong>\u300d\u62f1\u51fa\u4f86\uff0c\u6703\u767c\u751f\uff1a<\/p>\n\n\n\n<ul><li>\u80f8\u690e\u4e0a\u63d0<\/li><li>\u80f8\u548c\u69d3\u7684\u8ddd\u96e2\u62c9\u300c<strong>\u8fd1<\/strong>\u300d<\/li><li>\u884c\u7a0b\u7e2e\u77ed<\/li><\/ul>\n\n\n\n<p>\u56e0\u6b64\uff0c\u6211\u53ef\u4ee5\u544a\u8a34\u4f60\u7684\u662f\u300c<strong>\u5c07\u80f8\u690e\u633a\u51fa\u4f86\u624d\u662f\u8b93\u4f60\u81e5\u63a8\u66f4\u91cd\u7684\u65b9\u6cd5<\/strong>\u300d\uff01<\/p>\n\n\n\n<p>\u5f8c\u9762\u6703\u518d\u8ddf\u4f60\u7d30\u8ac7\uff0c\u8a72\u5982\u4f55\u6b63\u78ba\u7684\u633a\u80f8\u690e<\/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=\"N8pgdn8vfl\"><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);\" title=\"\u3010\u69d3\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u4e00\u652f\u69d3\u9234\u5b8c\u6210\u5168\u8eab\u8a13\u7df4\uff01\uff12\uff11\u7a2e\u52d5\u4f5c\u63a8\u85a6\uff0c\u5728\u5bb6\u4e5f\u53ef\u4ee5\u8f15\u9b06\u7df4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-training\/embed\/#?secret=N8pgdn8vfl\" data-secret=\"N8pgdn8vfl\" 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\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F\"><\/span><strong>4. \u81e5\u63a8\u6b65\u9a5f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u56e0\u70ba\u300c<strong>\u5065\u7f8e\u5f0f\u81e5\u63a8<\/strong>\u300d\u548c\u300c<strong>\u5065\u529b\u5f0f\u81e5\u63a8<\/strong>\u300d\u7684\u6b65\u9a5f\u5927\u81f4\u4e0a\u90fd\u76f8\u540c<\/p>\n\n\n\n<p>\u6700\u5927\u7684\u5dee\u7570\u5728\u65bc\u300c<strong>\u80f8\u690e\u633a\u51fa\u7684\u591a\u5be1<\/strong>\u300d\uff0c\u56e0\u6b64\u6211\u6703\u7d71\u4e00\u6558\u8ff0\u5728\u300c<strong>\u81e5\u63a8\u6b65\u9a5f<\/strong>\u300d\u4e2d<\/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=\"119\" height=\"119\" 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: 119px) 100vw, 119px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%A5%E6%8E%A8_Step1_%E5%8F%96%E6%A7%93%E9%AB%98\"><\/span><strong>\u81e5\u63a8 Step1 \u53d6\u69d3\u9ad8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u958b\u59cb\u81e5\u63a8\u4e4b\u524d\uff0c\u5fc5\u9808\u5148\u6c7a\u5b9a<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u69d3\u8981\u653e\u591a\u9ad8<\/span><\/strong><\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u69d3\u7684\u4f4d\u7f6e\u653e\u7684\u592a\u9ad8\uff0c\u6703\u5c0e\u81f4\u4f60\u63e1\u4e0d\u5230\u69d3\uff0c\u6216\u662f\u7121\u6cd5\u9806\u5229\u51fa\u69d3<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u69d3\u7684\u4f4d\u7f6e\u653e\u5f97\u592a\u4f4e\uff0c\u6703\u5c0e\u81f4\u4f60\u5728\u81e5\u63a8\u524d\u5c31\u8981\u82b1\u8cbb\u4e00\u5806\u529b\u6c23\u5c07\u69d3\u8209\u8d77<\/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=\"318\" height=\"128\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u69d3\u9ad8.jpg\" alt=\"\u81e5\u63a8-\u69d3\u9ad8\" class=\"wp-image-2284\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u69d3\u9ad8.jpg 318w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u69d3\u9ad8-300x121.jpg 300w\" sizes=\"(max-width: 318px) 100vw, 318px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u69d3\u7f6e\u65bc\u6b63\u4e2d\u592e<\/li><li>\u96d9\u624b\u4e0a\u62ac\u6642\uff0c\u8981\u80fd\u5448\u73fe\u300c<strong>\u5fae\u5f4e<\/strong>\u300d<\/li><li>\u5f9e\u5e95\u4e0b\u770b\u4e0a\u53bb\uff0c\u69d3\u8981\u5728\u4f60\u7684\u773c\u775b\u300c<strong>\u6b63\u4e0a\u65b9<\/strong>\u300d<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u6b63\u4e0a\u65b9.jpg\" alt=\"\u81e5\u63a8-\u69d3\u4f4d\" class=\"wp-image-2285\" width=\"330\" height=\"140\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u6b63\u4e0a\u65b9.jpg 720w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u6b63\u4e0a\u65b9-300x128.jpg 300w\" sizes=\"(max-width: 330px) 100vw, 330px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u628a\u69d3\u653e\u592a\u4e0a\u9762\uff0c\u6216\u662f\u592a\u4e0b\u9762\uff0c\u90fd\u6703\u5c0e\u81f4\u4f60\u8d77\u69d3\u6642\u624b\u5f88\u4e0d\u7a69\uff0c\u4e5f\u5c31\u662f\u5927\u5bb6\u8aaa\u81e5\u63a8\u624b\u6703\u6643\u4f86\u6643\u53bb\u7684\u4e3b\u56e0\u4e4b\u4e00<\/p>\n\n\n\n<p>\u5982\u6b64\u4e00\u4f86\uff0c\u81e5\u63a8\u7684\u300c<strong>\u69d3\u9ad8<\/strong>\u300d\u5c31\u6293\u597d\u4e86<\/p>\n\n\n\n<p>\u81e5\u63a8\u8d77\u69d3\u6aa2\u67e5\u6e05\u55ae\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u4e0d\u8981\u653e\u592a\u9ad8<\/li><li>\u69d3\u8981\u5c0d\u9f4a\u6b63\u4e2d\u592e<\/li><li>\u8996\u7dda\u5c0d\u4e0a\u53bb\uff0c\u69d3\u6703\u5728\u4f60\u7684\u6b63\u4e0a\u65b9<\/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=\"%E8%87%A5%E6%8E%A8_Step2_%E5%8F%96%E6%8F%A1%E8%B7%9D\"><\/span><strong>\u81e5\u63a8 Step2<\/strong> <strong>\u53d6\u63e1\u8ddd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u300c<strong>\u53d6\u63e1\u8ddd<\/strong>\u300d\u4e5f\u662f\u6211\u8a8d\u70ba\u81e5\u63a8\u4e2d\uff0c\u76f8\u7576\u91cd\u8981\u7684\u74b0\u7bc0<\/p>\n\n\n\n<p>\u9019\u6538\u95dc\u4f60\u5728\u505a\u81e5\u63a8\u6642\uff0c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u80fd\u5426\u628a\u529b\u91cf\u50b3\u5c0e\u5230\u8eab\u9ad4<\/span><\/strong><\/p>\n\n\n\n<p>\u9019\u88e1\u6709\u5169\u7a2e\u81e5\u63a8\u7684\u63e1\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u7a84\u63e1\uff1a\u4e00\u822c\u4eba\u63e1\u63a8\u4f7f\u7528\u7684\uff0c\u300c<strong>\u80cc\u90e8<\/strong>\u300d\u6703\u51fa\u8f03\u591a\u529b<\/li><li>\u5bec\u63e1\uff1a\u5065\u529b\u8f03\u5e38\u4f7f\u7528\u7684\uff0c\u300c<strong>\u80a9\u8180<\/strong>\u300d\u6703\u51fa\u8f03\u591a\u529b<\/li><\/ul>\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=\"272\" height=\"203\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u529b\u74b0.jpg\" alt=\"\u69d3\u9234-\u529b\u74b0\" class=\"wp-image-2287\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u69d3\u4e0a\u6703\u6709\u4e00\u5708\u4e00\u5708\u7684\u300c<strong>\u529b\u74b0<\/strong>\u300d<\/p>\n\n\n\n<p>\u800c\u7a84\u63e1\u3001\u5bec\u63e1\u7684\u4f9d\u64da\u5c31\u662f\uff1a<\/p>\n\n\n\n<ul><li>\u4f4d\u65bc\u6700\u5167\u5708\u529b\u74b0\u300c<strong>\u4ee5\u5167<\/strong>\u300d\uff1a\u7a84\u63e1\uff0c\u63e1\u8ddd\uff1c81\u516c\u5206<\/li><li>\u4f4d\u65bc\u6700\u5167\u5708\u529b\u74b0\u300c<strong>\u4ee5\u5916<\/strong>\u300d\uff1a\u5bec\u63e1\uff0c\u63e1\u8ddd\uff1e81\u516c\u5206<\/li><\/ul>\n\n\n\n<p>\u9019\u88e1\u8981\u518d\u7279\u5225\u6ce8\u610f\u5230\uff0c\u300c<strong>\u5bec\u63e1<\/strong>\u300d\u7684\u6700\u5bec\u8ddd\u96e2\uff0c\u81f3\u5c11\u8981\u7528<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u98df\u6307\u5305\u4f4f\u529b\u74b0<\/span><\/strong>\uff01<\/p>\n\n\n\n<p>\u901a\u5e38\u4e00\u822c\u4eba\u81e5\u63a8\u7684\u63e1\u8ddd\uff0c\u90fd\u662f\u4f7f\u7528\u300c<strong>\u4e0b\u653e\u6642\uff0c\u624b\u81c2\u80fd\u548c\u5730\u9762\u5782\u76f4<\/strong>\u300d\u7684\u8ddd\u96e2<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.313%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/oVM7YX\" 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>\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=\"%E8%87%A5%E6%8E%A8_Step3_%E6%8F%A1%E6%A7%93\"><\/span><strong>\u81e5\u63a8 Step3 \u63e1\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u300c<strong>\u6b63\u78ba\u7684\u63e1\u69d3<\/strong>\u300d\u80fd\u5e6b\u52a9\u4f60\u81e5\u63a8\u66f4\u9806\uff0c\u932f\u8aa4\u7684\u52d5\u4f5c\u5247\u6703\u9020\u6210\u81e5\u63a8\u6642\u624b\u8155\u7684\u4e0d\u8212\u670d<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u63e1\u69d3\u4f4d\u7f6e\uff1a<\/p>\n\n\n\n<ul><li>\u80fd\u7528\u6574\u500b\u638c\u5fc3\u5305\u6eff<\/li><li>\u7dca\u8cbc\u8457\u864e\u53e3<\/li><li>\u69d3\u5728\u624b\u638c\u4e2d\u5448\u73fe\u300c<strong>\u6c34\u5e73<\/strong>\u300d<\/li><\/ul>\n\n\n\n<p>\u9019\u9ebc\u505a\u662f\u70ba\u4e86\u589e\u52a0\u300c<strong>\u69d3\u548c\u624b\u638c\u7684\u63a5\u89f8\u9762\u7a4d<\/strong>\u300d\uff0c\u4f7f\u69d3\u7a69\u7a69\u7684\u63e1\u5728\u624b\u4e2d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>(1) \u6b63\u78ba\u7684\u63e1\u69d3\u4f4d\u7f6e<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"227\" height=\"269\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u63e1\u69d3.jpg\" alt=\"\u81e5\u63a8-\u63e1\u69d3\u4f4d\u7f6e\" class=\"wp-image-2329\"\/><\/figure>\n\n\n\n<p>(2) \u932f\u8aa4\u7684\u63e1\u69d3\u4f4d\u7f6e<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u63e1\u69d3-\u81e5\u63a8-\u932f\u8aa4.jpg\" alt=\"\u81e5\u63a8-\u63e1\u69d3\u4f4d\u7f6e2\" class=\"wp-image-2289\" width=\"187\" height=\"221\"\/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u767c\u73fe\u4e0d\u7ba1\u600e\u9ebc\u63e1\uff0c\u69d3\u5b50\u90fd\u6703\u88ab\u8089\u64e0\u4e0a\u53bb<\/p>\n\n\n\n<p>\u90a3\u4f60\u53ef\u4ee5\u8a66\u8a66\uff1a<\/p>\n\n\n\n<ul><li>\u5c07\u4f60\u7684\u5927\u62c7\u6307\u5916\u79fb\u4e00\u4e9b<\/li><li>\u63e1\u69d3\u4e0d\u8981\u523b\u610f\u63e1\u5f88\u7dca\uff0c\u7a69\u56fa\u5373\u53ef<\/li><\/ul>\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=\"337\" height=\"114\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155.jpg\" alt=\"\u81e5\u63a8-\u6b63\u78ba\u63e1\u69d3\" class=\"wp-image-2294\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155.jpg 337w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155-300x101.jpg 300w\" sizes=\"(max-width: 337px) 100vw, 337px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u628a\u624b\u638c\u7684\u8089\u7d66\u79fb\u5230\u65c1\u908a\u53bb\u4e86\uff0c\u638c\u5fc3\u7684\u8089\u81ea\u7136\u4e5f\u4e0d\u6703\u628a\u69d3\u53c8\u5f80\u4e0a\u64e0<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\uff0c\u4f60\u5c31\u53ef\u4ee5\u9632\u6b62\u81e5\u63a8\u63e1\u69d3\u6642\uff0c\u5c07\u69d3\u63e1\u5728\u932f\u8aa4\u5730\u65b9\u7684\u60c5\u5f62\u767c\u751f\u4e86\uff01<\/p>\n\n\n\n<p>\ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/wrist-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/wrist-wrap\/\">\u3010\u81e5\u63a8\u6700\u4f73\u5e6b\u624b\u30117\u6b3e\u8b77\u8155\u63a8\u85a6\uff1a\u4fdd\u8b77\u4f60\u7684\u624b\u8155\uff0c\u544a\u5225\u53d7\u50b7\u3001\u75bc\u75db\uff01<\/a><\/strong><\/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=\"%E8%87%A5%E6%8E%A8_Step4_%E8%BA%AB%E9%AB%94%E5%A7%BF%E5%8B%A2%E7%9A%84%E8%AA%BF%E6%95%B4\"><\/span><strong>\u81e5\u63a8 Step4<\/strong> <strong>\u8eab\u9ad4\u59ff\u52e2\u7684\u8abf\u6574<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u81e5\u63a8\u7684\u8eab\u9ad4\u59ff\u52e2\u8abf\u6574\u65b9\u9762\uff0c\u300c<strong>\u5065\u7f8e\u5f0f\u786c\u8209<\/strong>\u300d\u548c\u300c<strong>\u5065\u529b\u5f0f\u786c\u8209<\/strong>\u300d\u6709\u4e9b\u4e0d\u540c\u4e4b\u8655<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u6211\u6703\u6bd4\u8f03\u7684\u65b9\u5f0f\u8aaa\u660e\uff1a<\/p>\n\n\n\n<ul><li>\u5065\u7f8e\u5f0f\u81e5\u63a8\uff1a\u62f1\u80f8\u690e\u7684\u7a0b\u5ea6\u8f03\u300c<strong>\u5c11<\/strong>\u300d<\/li><li>\u5065\u529b\u5f0f\u81e5\u63a8\uff1a\u62f1\u80f8\u690e\u7684\u7a0b\u5ea6\u8f03\u300c<strong>\u591a<\/strong>\u300d<\/li><\/ul>\n\n\n\n<p> \u3000<\/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\">\u5065\u7f8e\u5f0f\u81e5\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5065\u529b\u5f0f\u81e5\u63a8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f1<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u63e1\u597d\u69d3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u63e1\u597d\u69d3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8173\u653e\u81f3\u5730\u9762\uff0c\u4e14\u300c<strong>\u8e29\u5e73<\/strong>\u300d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8173\u653e\u81f3\u5730\u9762\uff0c\u4e14\u300c<strong>\u8e2e\u8173<\/strong>\u300d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c41\u80a1\u8cbc\u5e73<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c41\u80a1\u6490\u8d77<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a9\u8180\u4e0b\u6c89<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a9\u8180\u4e0b\u6c89<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f5<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a9\u80db\u5167\u6536<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a9\u80db\u5167\u6536<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f6<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u51fa\u69d3<\/span><\/strong>\uff0c\u4e0a\u80cc\u3001\u5c41\u80a1\u8cbc\u5e73<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u51fa\u69d3<\/span><\/strong>\uff0c\u5c41\u80a1\u3001\u8173\u80a9\u4fdd\u6301<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f7<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a9\u8180\u518d\u6b21\u4e0b\u6c89<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a9\u8180\u518d\u6b21\u4e0b\u6c89<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c41\u80a1\u6536\u7dca<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c41\u80a1\u4e0b\u653e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8173\u4e0b\u8e6c\uff0c\u51fa\u529b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8173\u4e0b\u8e6c\uff0c\u8e29\u5e73<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f10<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a1\u56db\u982d\u767c\u529b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a1\u56db\u982d\u767c\u529b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f11<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6c23\u5438\u5230\u80f8\uff0c\u66f4\u7528\u5373\u53ef<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6c23\u5438\u5230\u80f8\uff0c\u66f4\u7528\u5373\u53ef<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f12<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80f8\u690e\u4e0a\u63d0<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80f8\u690e\u4e0a\u63d0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f13<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u4e0b\u653e\u69d3\u9234<\/span><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u4e0b\u653e\u69d3\u9234<\/span><\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f14<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6838\u5fc3\u6536\u7dca\uff0c\u518d\u6b21\u8e6c\u8173<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6838\u5fc3\u6536\u7dca\uff0c\u518d\u6b21\u8e6c\u8173<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b65\u9a5f15<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u63a8\u51fa\u69d3\u9234<\/span><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><span class=\"has-inline-color has-vivid-red-color\"><strong>\u63a8\u51fa\u69d3\u9234<\/strong><\/span><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u7d05\u8272\u5b57<\/span><\/strong>\uff1a\u4ee3\u8868\u81e5\u63a8\u51fa\u69d3\u3001\u4e0b\u69d3\u3001\u63a8\u69d3<\/p>\n\n\n\n<p>\u800c\u300c<strong>\u5065\u7f8e\u5f0f\u81e5\u63a8<\/strong>\u300d\u548c\u300c<strong>\u5065\u529b\u5f0f\u81e5\u63a8<\/strong>\u300d\u6700\u5927\u5dee\u5225\u5728\u65bc\u300c<strong>\u633a\u80f8\u690e\u7a0b\u5ea6<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u300c<strong>\u5065\u529b\u5f0f\u81e5\u63a8<\/strong>\u300d\u9700\u8981\u76e1\u53ef\u80fd\u7684\u7e2e\u77ed\u884c\u7a0b<\/p>\n\n\n\n<p>\u6240\u4ee5\u8173\u3001\u5c41\u80a1\u4e00\u958b\u59cb\u90fd\u6703\u662f\u300c<strong>\u62f1\u8d77<\/strong>\u300d\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u5c31\u662f\u70ba\u4e86\u8981\u51fa\u69d3\u6642\u518d\u4e0b\u653e\uff0c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u7e2e\u77ed\u66f4\u591a\u81e5\u63a8\u884c\u7a0b<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u518d\u4f86\u662f\u6700\u91cd\u8981\u7684\u81e5\u63a8\u6642\u300c<strong>\u80a9\u80db\u5167\u6536<\/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=\"249\" height=\"220\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u80a9\u80db\u5f8c\u6536.jpg\" alt=\"\u81e5\u63a8-\u80a9\u80db\u5167\u6536\" class=\"wp-image-2293\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u80f8\u808c\u7684\u62ee\u6297\u808c\u662f\u300c<strong>\u80cc\u808c<\/strong>\u300d\uff0c\u6240\u4ee5\u80a9\u80db\u5167\u6536\u662f\u95dc\u65bc\u4f60<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u662f\u5426\u80fd\u81e5\u63a8\u66f4\u91cd\u7684\u95dc\u9375<\/span><\/strong><\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u56e0\u70ba\u80a9\u80db\u6c92\u6709\u5167\u6536\u597d\uff0c\u5c0e\u81f4\u81e5\u63a8\u7684\u91cd\u91cf\u4e00\u76f4\u6c92\u6709\u8fa6\u6cd5\u63d0\u5347\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u8eab\u9ad4\u8cbc\u5e73-1.jpg\" alt=\"\u81e5\u63a8-\u62ee\u6297\u808c\" class=\"wp-image-2297\" width=\"456\" height=\"153\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u8eab\u9ad4\u8cbc\u5e73-1.jpg 363w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u8eab\u9ad4\u8cbc\u5e73-1-300x101.jpg 300w\" sizes=\"(max-width: 456px) 100vw, 456px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8eab\u9ad4\u90e8\u5206\uff0c\u5de6\u5716\u70ba\u300c<strong>\u5065\u7f8e\u5f0f\u81e5\u63a8<\/strong>\u300d\u3001\u53f3\u5716\u70ba\u300c<strong>\u5065\u529b\u5f0f\u81e5\u63a8<\/strong>\u300d<\/p>\n\n\n\n<p>\u5708\u8d77\u4f86\u7684\u90e8\u5206\uff0c\u4ee3\u8868\u5728\u300c<strong>\u51fa\u69d3\u524d<\/strong>\u300d\u6709\u8cbc\u5728\u81e5\u63a8\u6905\u4e0a\u7684\u90e8\u4f4d<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5f88\u6e05\u695a\u7684\u770b\u5230\u5169\u7a2e\u81e5\u63a8\u7684\u5dee\u7570<\/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=\"%E8%87%A5%E6%8E%A8_Step5_%E5%87%BA%E6%A7%93\"><\/span><strong>\u81e5\u63a8 Step5 \u51fa\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u88e1\u518d\u5e6b\u4f60\u8907\u7fd2\u4e00\u6b21\u81e5\u63a8\u300c<strong><strong>\u51fa\u69d3\u524d<\/strong><\/strong>\u300d\u7684\u91cd\u8981\u6b65\u9a5f\uff1a <\/p>\n\n\n\n<ol><li>\u80a9\u8180\u4e0b\u6c89<\/li><li>\u80a9\u80db\u5167\u6536<\/li><li>\u8173\u5411\u5730\u9762\u8e0f\u7a69<\/li><\/ol>\n\n\n\n<p>\u90193\u500b\u81e5\u63a8\u524d\u7f6e\u4f5c\u696d\u975e\u5e38\u7684\u91cd\u8981\uff01<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/jZELxz\" 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>\u3000<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u5c31\u662f\u81e5\u63a8\u300c<strong>\u51fa\u69d3<\/strong>\u300d\uff1a<\/p>\n\n\n\n<ol><li>\u539f\u672c\u5fae\u5f4e\u7684\u624b\uff0c\u5411\u4e0a\u6490\u8d77\u69d3<\/li><li>\u5c07\u69d3\u79fb\u81f3\u300c<strong>\u6574\u500b\u624b\u81c2\u5448\u5782\u76f4<\/strong>\u300d\u7684\u4f4d\u7f6e<\/li><li>\u624b\u90e8\u5448\u73feV\u5b57\u578b\uff0c\u5411\u5916\u6253\u76f4<\/li><\/ol>\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=\"286\" height=\"169\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u51fa\u69d3.jpg\" alt=\"\u81e5\u63a8-\u51fa\u69d3\" class=\"wp-image-2299\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\u300c<strong>\u624b\u90e8\u5448\u73feV\u5b57\u578b<\/strong>\uff0c<strong>\u5411\u5916\u6253\u76f4<\/strong>\u300d<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u5e38\u72af\u7684\u932f\u5c31\u662f\u300c<strong>\u51fa\u69d3\u6642<\/strong>\uff0c<strong>\u624b\u662f\u5f4e\u66f2\u7684<\/strong>\u300d<\/p>\n\n\n\n<p>\u9019\u6703\u5c0e\u81f4\u4f60\u5728\u958b\u59cb\u81e5\u63a8\u524d\uff0c\u624b\u90e8\u5c31\u5df2\u7d93\u4e0d\u65b7\u7684\u5728\u51fa\u529b\uff01<\/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=\"266\" height=\"250\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u529b\u91cf\u50b3\u5c0e.jpg\" alt=\"\u81e5\u63a8-\u529b\u91cf\u50b3\u5c0e\" class=\"wp-image-2300\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u662f\u81e5\u63a8\u6642\uff0c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u529b\u91cf\u7684\u50b3\u5c0e\u65b9\u5411<\/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=\"%E8%87%A5%E6%8E%A8_Step6_%E4%B8%8B%E6%94%BE%E6%A7%93\"><\/span><strong>\u81e5\u63a8 Step6 \u4e0b\u653e\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u6240\u6709\u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u90fd\u6709\u4e00\u500b\u5fc5\u505a\u7684\u52d5\u4f5c\uff0c\u5c31\u662f\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5438\u6c23<\/span><\/strong>\u300d<\/p>\n\n\n\n<p>\u4f46\u300c<strong>\u4e26\u4e0d\u662f<\/strong>\u300d\u6bcf\u500b\u52d5\u4f5c\u90fd\u8981\u628a\u6c23\u5438\u5230\u6700\u6eff\uff01<\/p>\n\n\n\n<p>\u81e5\u63a8\u4e0b\u653e\u524d\uff0c\u6c23\u53ea\u9700\u8981\u5438\u300c<strong>\u5920\u7528\u5373\u53ef<\/strong>\u300d\uff0c\u4e14\u662f\u5438\u5230\u300c<strong>\u80f8\u8154<\/strong>\u300d<\/p>\n\n\n\n<p>\u5169\u7a2e\u72c0\u6cc1\u7684\u6bd4\u5c0d\uff1a<\/p>\n\n\n\n<ul><li>\u6c23\u5438\u525b\u597d\uff1a\u8eab\u9ad4\u6709\u5f35\u529b\uff0c\u4e14\u52d5\u4f5c\u7dad\u6301\u4e0d\u8b8a<\/li><li>\u6c23\u5438\u592a\u98fd\uff1a\u8eab\u9ad4\u56e0\u70ba\u6c23\u5438\u592a\u98fd\uff0c\u59ff\u52e2\u8dd1\u6389<\/li><\/ul>\n\n\n\n<p>\u800c\u300c<strong>\u5065\u7f8e\u5f0f\u81e5\u63a8<\/strong>\u300d\u548c\u300c<strong>\u5065\u529b\u5f0f\u81e5\u63a8<\/strong>\u300d\u7684\u4e0b\u69d3\u5176\u5be6\u6709\u4e9b\u4e0d\u540c\uff1a<\/p>\n\n\n\n<ul><li><strong>\u5065\u7f8e\u5f0f\u81e5\u63a8<\/strong>\uff1a\u63a1\u7528\u7a84\u63e1\uff0c\u56e0\u6b64\u69d3\u7684\u4e0b\u653e\u8ecc\u8de1\u6703\u5448\u73fe\u300c<strong>\u659c\u7dda<\/strong>\u300d<\/li><li><strong>\u5065\u529b\u5f0f\u81e5\u63a8<\/strong>\uff1a\u63a1\u7528\u5bec\u63e1\uff0c\u56e0\u6b64\u69d3\u7684\u4e0b\u653e\u8ecc\u8de1\u6703\u5448\u73fe\u300c<strong>\u76f4\u7dda<\/strong>\u300d<\/li><\/ul>\n\n\n\n<p>\u8981\u5148\u6e05\u695a\u7684\u77e5\u9053\uff0c\u81ea\u5df1\u63a1\u7528\u7684\u662f\u54ea\u7a2e\u81e5\u63a8\u65b9\u6cd5\uff0c\u624d\u80fd\u6aa2\u8996\u81ea\u5df1\u7684\u81e5\u63a8\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>(1) \u5065\u7f8e\u5f0f\u81e5\u63a8<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.313%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/wVX2pz\" 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>\u4e0b\u653e\u4f4d\u7f6e\u5927\u7d04\u5728\u4f60\u7684\u4e73\u982d\u3001\u6216\u7565\u4e0b\u65b9\uff0c\u4e14\u624b\u81c2\u548c\u8eab\u9ad4\u5448\u73fe45\u00b0\u70ba\u6700\u4f73<\/p>\n\n\n\n<p>(2) \u5065\u529b\u5f0f\u81e5\u63a8<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/zv1Qp2\" 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>\u56e0\u70ba\u5065\u529b\u5f0f\u81e5\u63a8\uff0c\u5df2\u7d93\u505a\u4e86\u5927\u5e45\u5ea6\u7684\u300c<strong>\u633a\u80f8\u690e<\/strong>\u300d\u52d5\u4f5c<\/p>\n\n\n\n<p>\u6240\u4ee5\u81e5\u63a8\u4e0b\u69d3\u7684\u8ecc\u8de1\u624d\u6703\u5448\u73fe\u300c<strong>\u76f4\u4e0a\u76f4\u4e0b<\/strong>\u300d<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\u7df4\u7fd2\u4e00\u822c\u7684\u300c\u5065\u7f8e\u5f0f\u81e5\u63a8\u300d\uff0c\u90a3\u8981\u8a18\u5f97\u8ecc\u8de1\u662f\u5f80<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u659c\u4e0b<\/span><\/strong>\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"112\" height=\"112\" 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: 112px) 100vw, 112px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u6709\u500b\u81e5\u63a8\u5c0f\u6280\u5de7\u8981\u4ea4\u7d66\u4f60\uff01<\/p>\n\n\n\n<p>\u4e0b\u69d3\u6642\uff0c\u60f3\u50cf\u4f60\u8981\u300c<strong>\u7528\u80f8\u5f80\u4e0a\u53bb\u649e\u69d3<\/strong>\u300d\uff0c\u80a9\u80db\u6703\u5167\u6536\u7684\u66f4\u597d\uff0c\u529b\u91cf\u81ea\u7136\u4e5f\u6703\u51fa\u4f86<\/p>\n\n\n\n<p>\u5343\u842c\u4e0d\u8981\u60f3\u8457\uff1a\u300c\u8981\u7528\u69d3\u53bb\u649e\u80f8\u300d\uff0c\u9019\u6a23\u6703\u5c0e\u81f4\u4f60\u81e5\u63a8\u6642\u4f7f\u7528\u5230\u5f88\u591a\u7684\u80a9\u8180\u3001\u52d5\u4f5c\u4e5f\u6703\u8dd1\u6389<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%A5%E6%8E%A8_Step7_%E6%8E%A8%E5%87%BA%E6%A7%93\"><\/span><strong>\u81e5\u63a8 Step7 \u63a8\u51fa\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f86\u5230\u4e86\u6700\u5f8c\u4e00\u500b\u81e5\u63a8\u6b65\u9a5f\u300c\u8981\u5c07\u4e0b\u653e\u7684\u69d3\uff0c\u63a8\u56de\u53bb\u300d<\/p>\n\n\n\n<p>\u53ea\u8981\u4f60\u4e0a\u9762\u76846\u500b\u81e5\u63a8\u6b65\u9a5f\u90fd\u6709\u505a\u597d\uff0c\u5c07\u69d3\u63a8\u51fa\u5176\u5be6\u662f\u4ef6\u7c21\u55ae\u7684\u4e8b<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/yoZ7w6\" 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>\u525b\u525b\u8aaa\u5230\u300c<strong>\u5065\u7f8e\u5f0f\u81e5\u63a8<\/strong>\u300d\u7684\u8ecc\u8de1\u662f\u300c<strong>\u659c\u4e0b\u7684<\/strong>\u300d<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u4f60\u8981\u505a\u7684\uff0c\u5c31\u662f\u518d\u300c<strong>\u659c\u4e0a\u7684<\/strong>\u300d\u63a8\u56de\u53bb<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u88e1\u9084\u662f\u6709\u5e7e\u500b\u9700\u8981\u6ce8\u610f\u7684\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u4e0b\u69d3\u81f3\u6700\u4f4e\u9ede\u6642\uff0c\u6838\u5fc3\u8981\u4fdd\u6301\u6536\u7dca<\/li><li>\u518d\u6b21\u5229\u7528<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8173\u8e6c\u5730\u9762<\/span><\/strong>\u7684\u529b\u91cf\uff0c\u5c07\u69d3\u63a8\u56de<\/li><\/ul>\n\n\n\n<p>\u4f60\u6c38\u9060\u90fd\u8981\u8a18\u4f4f\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u81e5\u63a8\u7684\u529b\u91cf\u50b3\u5230\u65b9\u5411<\/span><\/strong>\u300d\uff0c\u624d\u80fd\u597d\u597d\u904b\u7528<\/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=\"266\" height=\"250\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u529b\u91cf\u50b3\u5c0e.jpg\" alt=\"\u81e5\u63a8-\u529b\u91cf\u50b3\u5c0e\" class=\"wp-image-2300\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u771f\u7684\u63a8\u4e0d\u56de\u53bb\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f603\u7a2e\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u91cd\u91cf\u8abf\u8f15\u4e00\u9ede\uff0c\u5148\u7df4\u597d\u7a69\u5b9a\u5ea6<\/li><li>\u501f\u4e00\u9ede\u4e09\u982d\u808c\u3001\u80a9\u8180\u7684\u529b\u91cf<\/li><li>\u88dd\u4e0a\u9069\u5408\u9ad8\u5ea6\u7684\u8b77\u69d3<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u975e\u5e38\u63a8\u85a6 <strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">\u5065\u4eba\u84cb\u4f0a<\/span><\/span><\/strong> \u7684\u81e5\u63a8\u5b89\u5168\u5f71\u7247\uff0c\u5167\u5bb9\u975e\u5e38\u512a\u8cea\uff01<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u81e5\u63a8\u6642\u6bd4\u63d0\u5347\u529b\u91cf\u66f4\u91cd\u8981\u7684\u4e8b\u3010\u81ea\u8eab\u5b89\u5168\u3011\uff5c\u5065\u4eba\u8a13\u7df4\uff5c2017ep23\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/fXDDesPKYtU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E8%87%A5%E6%8E%A8%E8%BC%94%E5%8A%A93%E5%A4%A7%E8%A8%93%E7%B7%B4\"><\/span><strong>5. \u81e5\u63a8\u8f14\u52a93\u5927\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u60f3\u8981\u8b93\u4f60\u7684\u81e5\u63a8\u9032\u6b65\uff0c\u5176\u5be6\u9084\u6709\u8f14\u52a9\u8a13\u7df4\u53ef\u4ee5\u5e6b\u52a9\u4f60<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"126\" height=\"126\" 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: 126px) 100vw, 126px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%A5%E6%8E%A8%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%831_%E9%97%8A%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4\"><\/span><strong>\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4\uff031 \u95ca\u80cc\u808c\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u81e5\u63a8\u6642\uff0c\u80f8\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u62ee\u6297\u808c<\/strong><\/span><\/strong>\u5c31\u662f\u300c<strong>\u80cc<\/strong>\u300d<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u62ee\u6297\u808c<\/span><\/strong>\u7684\u7279\u9ede\u5c31\u662f\uff1a\u8a72\u9805\u52d5\u4f5c\u7684\u300c<strong>\u91cd\u8981\u767c\u529b\u808c\u7fa4<\/strong>\u300d<\/p>\n\n\n\n<p>\u800c\u5176\u4e2d\uff0c\u5e6b\u52a9\u4f60\u81e5\u63a8\u66f4\u91cd\u7684\u5c31\u662f\u300c<strong>\u95ca\u80cc\u808c<\/strong>\u300d\uff01<\/p>\n\n\n\n<p>\u81f3\u65bc\u8a72\u5982\u4f55\u64c1\u6709\u66f4\u5f37\u58ef\u7684\u95ca\u80cc\u808c\uff1f\u53ef\u4ee5\u53c3\u8003\uff1a<a href=\"http:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/back-muscle-training\/\"><strong>\u80cc\u808c\u8a13\u7df4\u653b\u7565<\/strong><\/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=\"hQw7qbgNtf\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\">\u30102021\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102021\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/back-muscle-training\/embed\/#?secret=hQw7qbgNtf\" data-secret=\"hQw7qbgNtf\" 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<p>\u5728\u88e1\u9762\uff0c\u6211\u6703\u5927\u91cf\u7684\u63d0\u5230\u95ca\u80cc\u808c\u7684\u8a13\u7df4\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%A5%E6%8E%A8%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%832_%E5%8D%8A%E7%A8%8B%E8%87%A5%E6%8E%A8\"><\/span><strong>\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4\uff032 \u534a\u7a0b\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u9805<strong>\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4<\/strong>\u662f\u6211\u8a8d\u70ba\u6700\u80fd\u5e6b\u52a9\u4f60\u300c<strong>\u9069\u61c9\u91cd\u91cf<\/strong>\u300d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u56e0\u70ba\u4e0d\u7fd2\u6163\u88ab\u91cd\u91cf\u58d3\u8457\uff0c\u5c0e\u81f4\u81e5\u63a8\u91cd\u91cf\u9072\u9072\u7121\u6cd5\u5f80\u4e0a<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u88dd\u4e0a\u8b77\u69d3\uff0c\u5728\u4f60\u5e73\u5e38\u81e5\u63a8\u9ad8\u5ea6\u7684\u4e00\u534a<\/li><li>\u91cd\u91cf\u4f7f\u7528\u6bd4\u5e73\u5e38\u91cd\u7684\u91cd\u91cf<\/li><li>\u4e0b\u653e\u81f3\u78b0\u5230\u8b77\u69d3<\/li><li>\u4e0a\u63a8<\/li><\/ol>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/NLVWND\" 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>\u4f7f\u7528\u9019\u7a2e\u534a\u7a0b\u7684\u81e5\u63a8\uff0c\u4e0d\u53ea\u53ef\u4ee5\u8b93\u4f60\u7fd2\u6163\u5927\u91cd\u91cf<\/p>\n\n\n\n<p>\u5b89\u5168\u6027\u4e0a\u4e5f\u662f\u76f8\u7576\u9ad8\u7684\uff01\u53ef\u4ee5\u81ea\u5df1\u653e\u5fc3\u7684\u4f7f\u7528\u5927\u91cd\u91cf\u7df4\u7fd2<strong>\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4<\/strong><\/p>\n\n\n\n<p>\u4f46\u65b0\u624b\u9084\u662f\u5efa\u8b70\u5148\u5f9e\u300c<strong>\u5e73\u5e38\u80fd\u81e5\u63a81\u4e0b\u7684\u91cd\u91cf\uff0b5\uff5e10\u516c\u65a4<\/strong>\u300d\u5373\u53ef<\/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=\"%E8%87%A5%E6%8E%A8%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4%EF%BC%833_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4\"><\/span><strong>\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4\uff033 \u5f48\u529b\u5e36\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u9805<strong>\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4<\/strong>\u53ef\u4ee5\u8a13\u7df4\u4f60\u7684\u300c<strong>\u81e5\u63a8\u52d5\u4f5c<\/strong>\u300d<\/p>\n\n\n\n<p>\u6bd4\u8d77\u4e0a\u9762\u7684\u91cd\u91cf\u8a13\u7df4\uff0c\u5f48\u529b\u5e36\u8a13\u7df4\u66f4\u8b1b\u7a76\u300c<strong>\u52d5\u4f5c\u7684\u7a69\u5b9a\u6027<\/strong>\u300d<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/GvLWy8\" 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>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u62c9\u7dca<\/li><li>\u96d9\u624b\u4f7f\u7528\u5e73\u5e38\u81e5\u63a8\u7684\u63e1\u8ddd<\/li><li>\u9078\u64c7\u7ad9\u59ff\u3001\u81e5\u63a8\u6905\u4e0a\u9032\u884c<\/li><li>\u5168\u7a0b\u52d5\u4f5c\u653e\u6162<\/li><\/ol>\n\n\n\n<p>\u56e0\u70ba\u9019\u500b\u81e5\u63a8\u8f14\u52a9\u8a13\u7df4\uff0c\u4e3b\u8981\u662f\u7528\u4f86\u8abf\u6574\u4f60\u7684\u300c<strong>\u81e5\u63a8\u59ff\u52e2<\/strong>\u300d<\/p>\n\n\n\n<p>\u6240\u4ee5\u8981\u7279\u5225\u6ce8\u610f\uff1a<\/p>\n\n\n\n<ul><li>\u62c9\u529b\u5e36\u4e00\u5b9a\u8981\u62c9\u7dca<\/li><li>\u5168\u7a0b\u52d5\u4f5c\u653e\u6162<\/li><\/ul>\n\n\n\n<p>\ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/resistance-bands\/\">\u3010\u5c45\u5bb6\u8a13\u7df4\u5fc5\u5099\u3011\u5f48\u529b\u5e36\u9078\u8cfc\u653b\u7565\uff1a\u7ff9\u81c0\u5708\u3001\u5f48\u529b\u7e69\u8a72\u600e\u9ebc\u9078\uff1f5\u6b3e\u63a8\u85a6\u7d66\u4f60<\/a><\/strong><\/p>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"148\" height=\"148\" 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: 148px) 100vw, 148px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u60f3\u8981\u63d0\u5347\u4f60\u7684\u81e5\u63a8\u91cd\u91cf\uff1a<\/p>\n\n\n\n<ul><li>\u5c07\u8eab\u9ad4\u7684\u767c\u529b\u7df4\u7fd2\u597d<\/li><li>\u591a\u7df4\u7fd2\u8f14\u52a9\u8a13\u7df4<\/li><li>\u5f37\u5316\u4f60\u7684<a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u80f8\u808c<\/a>\u3001<a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/back-muscle-training\/\">\u80cc\u808c<\/a>\u3001<a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u80a9\u8180<\/a><\/li><\/ul>\n\n\n\n<p>\u505a\u597d\u90193\u9ede\uff0c\u6211\u8a8d\u70ba\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6700\u9069\u5408\u81e5\u63a8\u65b0\u624b<\/span><\/strong>\u505a\u7684\uff0c\u4e0d\u5fc5\u7279\u5225\u53bb\u8a18\u7e41\u96dc\u7684\u81e5\u63a8\u8ab2\u8868<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E8%87%A5%E6%8E%A8%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CQ%EF%BC%86A\"><\/span><strong>6. \u81e5\u63a8\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\u81e5\u63a8\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=\"127\" height=\"127\" 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: 127px) 100vw, 127px\" \/><\/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_%E8%87%A5%E6%8E%A8%E5%AE%8C%EF%BC%8C%E7%82%BA%E4%BB%80%E9%BA%BC%E8%82%A9%E8%86%80%E6%AF%94%E8%83%B8%E8%82%8C%E9%82%84%E8%A6%81%E9%85%B8%EF%BC%9F\"><\/span><strong>Q1\uff1a \u81e5\u63a8\u5b8c\uff0c\u70ba\u4ec0\u9ebc\u80a9\u8180\u6bd4\u80f8\u808c\u9084\u8981\u9178\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u53ef\u80fd\u6703\u6709\u4ee5\u4e0b\u5169\u7a2e\u60c5\u5f62\u5c0e\u81f4\uff1a<\/p>\n\n\n\n<ul><li>\u81e5\u63a8\u65b0\u624b<\/li><li>\u59ff\u52e2\u932f\u8aa4<\/li><\/ul>\n\n\n\n<p>\u4e0d\u80fd\u8aaa\u81e5\u63a8\u5b8c\u5168\u4e0d\u6703\u7528\u5230\u80a9\u7684\u767c\u529b\uff0c\u4f46\u78ba\u5be6\u662f\u6703\u96a8\u8457\u81e5\u63a8\u7d93\u9a57\u7684\u589e\u52a0\uff0c\u80a9\u8180\u63a7\u5236\u7684\u8d8a\u597d<\/p>\n\n\n\n<p>\u518d\u4f86\u662f\u300c<strong>\u59ff\u52e2\u932f\u8aa4<\/strong>\u300d\u7684\u90e8\u5206\uff1a<\/p>\n\n\n\n<ul><li>\u80a9\u80db\u6c92\u6709\u5167\u6536<\/li><li>\u80a9\u8180\u6c92\u6709\u523b\u610f\u4e0b\u6c89<\/li><\/ul>\n\n\n\n<p>\u5728\u4f60\u958b\u59cb\u81e5\u63a8\u524d\uff0c\u300c<strong>\u80a9\u80db\u5167\u6536<\/strong>\u3001<strong>\u80a9\u8180\u4e0b\u6c89<\/strong>\u300d\u662f\u5f88\u91cd\u8981\u7684\u81e5\u63a8\u9810\u5099\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5b83\u80fd\u5e6b\u52a9\u4f60\u6b63\u78ba\u7684\u633a\u51fa\u80f8\u690e\uff0c\u4e5f\u53ef\u4ee5\u6e1b\u5c11\u80a9\u8180\u7684\u4ee3\u511f<\/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=\"LYgA828q8Y\"><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=LYgA828q8Y\" data-secret=\"LYgA828q8Y\" 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=\"Q2%EF%BC%9A_%E7%82%BA%E4%BB%80%E9%BA%BC%E8%87%A5%E6%8E%A8%E6%99%82%EF%BC%8C%E6%89%8B%E8%85%95%E5%BE%88%E7%97%9B%EF%BC%9F\"><\/span><strong>Q2\uff1a \u70ba\u4ec0\u9ebc\u81e5\u63a8\u6642\uff0c\u624b\u8155\u5f88\u75db\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u81e5\u63a8\u6642\uff0c\u624b\u8155\u6703\u5f88\u75db\uff0c\u901a\u5e38\u662f\uff1a<\/p>\n\n\n\n<ul><li>\u91cd\u91cf\u592a\u91cd<\/li><li>\u59ff\u52e2\u932f\u8aa4<\/li><\/ul>\n\n\n\n<p>\u7576\u4f60\u81e5\u63a8\u4f7f\u7528\u7684\u91cd\u91cf\u592a\u91cd\u6642\uff0c\u624b\u8155\u81ea\u7136\u4e5f\u6bd4\u8f03\u5bb9\u6613\u88ab\u51f9\u6298<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u9084\u662f\u60f3\u4f7f\u7528\u5f88\u5927\u7684\u91cd\u91cf\u4f86\u8a13\u7df4\u81e5\u63a8\uff0c\u90a3\u5c31\u5fc5\u9808\u914d\u6234\u300c<strong>\u8b77\u8155<\/strong>\u300d<\/p>\n\n\n\n<p>\u518d\u4f86\u662f\uff0c\u95dc\u65bc\u81e5\u63a8\u59ff\u52e2\u932f\u8aa4\u7684\u554f\u984c\uff1a<\/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=\"337\" height=\"114\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155.jpg\" alt=\"\u81e5\u63a8-\u6b63\u78ba\u63e1\u69d3\" class=\"wp-image-2294\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155.jpg 337w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155-300x101.jpg 300w\" sizes=\"(max-width: 337px) 100vw, 337px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u624b\u81c2\u5fc5\u9808\u5782\u76f4\u65bc\u5730\u9762\uff0c\u5426\u5247\u5f88\u6709\u53ef\u80fd\u9020\u6210<strong>\u624b\u8155\u51f9\u6298<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>(1) \u6b63\u78ba\u63e1\u69d3<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u63e1\u69d3.jpg\" alt=\"\u81e5\u63a8-\u63e1\u69d3\u4f4d\u7f6e\" class=\"wp-image-2329\" width=\"215\" height=\"255\"\/><\/figure>\n\n\n\n<p>(2) \u932f\u8aa4\u63e1\u69d3<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u63e1\u69d3-\u81e5\u63a8-\u932f\u8aa4.jpg\" alt=\"\u81e5\u63a8-\u63e1\u69d3\u4f4d\u7f6e2\" class=\"wp-image-2289\" width=\"206\" height=\"243\"\/><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/wrist-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/wrist-wrap\/\">\u3010\u81e5\u63a8\u6700\u4f73\u5e6b\u624b\u30117\u6b3e\u8b77\u8155\u63a8\u85a6\uff1a\u4fdd\u8b77\u4f60\u7684\u624b\u8155\uff0c\u544a\u5225\u53d7\u50b7\u3001\u75bc\u75db\uff01<\/a><\/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=\"Q3%EF%BC%9A_%E8%87%A5%E6%8E%A8%E6%99%82%EF%BC%8C%E6%A7%93%E5%AD%90%E6%9C%83%E6%99%83%E4%BE%86%E6%99%83%E5%8E%BB\"><\/span><strong>Q3\uff1a \u81e5\u63a8\u6642\uff0c\u69d3\u5b50\u6703\u6643\u4f86\u6643\u53bb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u81e5\u63a8\u6642\uff0c\u69d3\u5b50\u6643\u4f86\u6643\u53bb\u7684\u554f\u984c\uff0c\u6211\u4e5f\u66fe\u7d93\u767c\u751f\u904e<\/p>\n\n\n\n<p>\u53ef\u80fd\u6709\u4ee5\u4e0b\u539f\u56e0\u9020\u6210\uff1a<\/p>\n\n\n\n<ul><li>\u5f88\u5c11\u63a5\u89f8\u81ea\u7531\u91cd\u91cf<\/li><li>\u808c\u8089\u8a18\u61b6\u9084\u4e0d\u662f\u5f88\u5920<\/li><li>\u80a9\u80db\u6c92\u6709\u5f8c\u6536<\/li><li>\u80cc\u90e8\u6574\u500b\u8cbc\u5e73\u81e5\u63a8\u6905<\/li><li>\u624b\u8155\u53d7\u50b7\u904e<\/li><\/ul>\n\n\n\n<p>\u91dd\u5c0d\u4e0a\u8ff0\u5e7e\u500b\u9ede\uff0c\u5176\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u5f9e\u8f15\u91cd\u91cf\u958b\u59cb\u7df4\u7fd2<\/li><li>\u53cd\u8986\u7df4\u7fd2\u52d5\u4f5c<\/li><li>\u80a9\u80db\u5f8c\u6536\uff0c\u624d\u80fd\u4f7f\u8eab\u9ad4\u7a69\u56fa<\/li><li>\u80cc\u90e8\u662f\u81e5\u63a8\u6642\u300c<strong>\u975e\u5e38\u91cd\u8981\u7684\u767c\u529b\u9ede<\/strong>\u300d\uff0c\u8981\u8a18\u7684\u633a\u80f8\u690e<\/li><li>\u914d\u6234\u8b77\u8155<\/li><\/ul>\n\n\n\n<p>\u4f46\u6211\u8a8d\u70ba\u6700\u91cd\u8981\u7684\uff0c\u9084\u662f\u81e5\u63a8\u52d5\u4f5c\u7684\u719f\u7df4\u5ea6\u3001\u81e5\u63a8\u59ff\u52e2\u7684\u8abf\u6574\u3001\u81e5\u63a8\u63e1\u69d3\u7684\u6b63\u78ba\u6027<\/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=\"Q4%EF%BC%9A_%E8%87%A5%E6%8E%A8%E6%99%82%EF%BC%8C%E5%A6%82%E4%BD%95%E6%9B%B4%E6%9C%89%E5%8A%9B%E3%80%81%E6%8E%A8%E7%9A%84%E6%9B%B4%E9%87%8D%EF%BC%9F\"><\/span><strong>Q4\uff1a \u81e5\u63a8\u6642\uff0c\u5982\u4f55\u66f4\u6709\u529b\u3001\u63a8\u7684\u66f4\u91cd\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u524d\u9762\u7684\u6240\u6709\u81e5\u63a8\u59ff\u52e2\u90fd\u8abf\u6574\u6b63\u78ba\uff0c\u9084\u662f\u89ba\u5f97\u81e5\u63a8\u6c92\u529b<\/p>\n\n\n\n<p>\u90a3\u4f60\u53ef\u4ee5\u8a66\u8a66\uff1a<\/p>\n\n\n\n<ul><li>\u501f\u529b\u4e00\u4e9b\u4e09\u982d\u3001\u80a9\u8180<\/li><li>\u63e1\u8ddd\u4e0d\u8981\u592a\u5bec<\/li><li>\u5617\u8a66\u8173\u66f4\u5927\u529b\u7684\u8e6c\u5730<\/li><li>\u591a\u501f\u4e00\u4e9b\u817f\u90e8\u3001\u81c0\u90e8\u7684\u529b\u91cf<\/li><\/ul>\n\n\n\n<p>\u9019\u662f\u91dd\u5c0d\u4e00\u822c\u4eba\uff0c\u60f3\u8981\u8b93\u81ea\u5df1\u81e5\u63a8\u66f4\u91cd\u7684\u597d\u65b9\u6cd5<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u8981\u7df4\u81e5\u63a8\u6bd4\u8cfd\u5c08\u9805\u7684\uff0c\u5c31\u8981\u518d\u53bb\u5b78\u7fd2\u66f4\u591a\u7d30\u7bc0\u3001\u8acb\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=\"Q5%EF%BC%9A%E8%87%AA%E5%B7%B1%E5%9C%A8%E5%AE%B6%E4%B9%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E8%87%A5%E6%8E%A8%EF%BC%81%EF%BC%9F\"><\/span><strong>Q5\uff1a\u81ea\u5df1\u5728\u5bb6\u4e5f\u53ef\u4ee5\u7df4\u81e5\u63a8\uff01\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><strong><a href=\"https:\/\/physicfit.com\/power-rack\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/power-rack\/\">\u6df1\u8e72\u67b6<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/homegym-bench\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/homegym-bench\/\">\u81e5\u63a8\u6905<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/weight-plates\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/weight-plates\/\">\u69d3\u7247<\/a><\/strong><\/li><\/ul>\n\n\n\n<p>\u81ea\u5df1\u5728\u5bb6\u7d44\u4e00\u500bHomegym\uff0c\u96a8\u6642\u5c31\u53ef\u4ee5\u81e5\u63a8\u500b\u4e00\u5169\u4e0b\uff0c\u5403\u98fd\u63a8\u4e00\u4e0b\uff0c\u7761\u524d\u63a8\u4e00\u4e0b\uff5eXD<\/p>\n\n\n\n<p>\u53ef\u4ee5\u4e8b\u5148<a href=\"https:\/\/physicfit.com\/home-vs-gym\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/home-vs-gym\/\">\u8a55\u4f30\u81ea\u5df1\u662f\u5426\u9069\u5408\u5c45\u5bb6\u5065\u8eab<\/a>\uff0c\u518d\u6c7a\u5b9a\u8981\u4e0d\u8981\u7d44\u4e00\u500b\u300c<a href=\"https:\/\/physicfit.com\/homegym-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/homegym-guide\/\">\u5c45\u5bb6\u5065\u8eab\u623f<\/a>\u300d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/push-up-guide\/\">\u3010\u4f0f\u5730\u633a\u8eab\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u6559\u5b78\uff0c\u5225\u518d\u72af\u9019\u4e9b\u932f\u8aa4\uff01\u624b\u8098\u89d2\u5ea6\u3001\u59ff\u52e2\u5927\u89e3\u6790<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer 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