{"id":2396,"date":"2021-02-07T12:46:47","date_gmt":"2021-02-07T04:46:47","guid":{"rendered":"http:\/\/physicfit.com\/?p=2396"},"modified":"2022-09-29T11:56:01","modified_gmt":"2022-09-29T03:56:01","slug":"dumbbell-press","status":"publish","type":"post","link":"https:\/\/physicfit.com\/dumbbell-press\/","title":{"rendered":"\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)"},"content":{"rendered":"\n<p><strong>\u555e\u9234\u5e73\u80f8\u81e5\u63a8\uff0c<a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E8%83%B8%E5%A4%A7%E8%82%8C\">\u80f8\u808c<\/a><strong>\u8a13\u7df4<\/strong>\u7684\u7d93\u5178\u5fc5\u5b78\u52d5\u4f5cNo.1<\/strong>\uff01\u8a31\u591a\u5065\u8eab\u5c0f\u767d\u53ef\u80fd\u6703\u6709\u7591\u554f\uff1a<\/p>\n\n\n\n<ul><li>\u555e\u9234\u81e5\u63a8\u624b\u8981\u6253\u591a\u958b\uff1f<\/li><li>\u555e\u9234\u81e5\u63a8\u63e1\u6cd5\u8981\u516b\u5b57\uff1f\u9084\u662f\u5e73\u884c\u63e1\uff1f<\/li><li>\u70ba\u4ec0\u9ebc\u555e\u9234\u81e5\u63a8\u5b8c\u80a9\u8180\u6703\u75db\uff1f\u624b\u8155\u6703\u4e0d\u8212\u670d\uff1f<\/li><\/ul>\n\n\n\n<p>\u4e00\u500b\u770b\u4f3c\u7c21\u55ae\u7684\u52d5\u4f5c\uff0c\u537b\u4e5f\u6709\u975e\u5e38\u591a\u7d30\u7bc0\u8981\u6ce8\u610f\uff01\u9019\u96c6\u52d5\u4f5c\u6307\u5357\uff0c\u5c07\u5e36\u4f60\u5b8c\u6574\u5b78\u6703\u555e\u9234\u81e5\u63a8\uff5e<\/p>\n\n\n\n<p> \u3000 \u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ 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href=\"https:\/\/physicfit.com\/dumbbell-press\/#Step1_%E6%8C%91%E9%81%B8%E5%95%9E%E9%88%B4%EF%BC%8C%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%E7%9A%84%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u9078\u64c7\u555e\u9234\u81e5\u63a8\u7684\u91cd\u91cf\uff1f\">Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u9078\u64c7\u555e\u9234\u81e5\u63a8\u7684\u91cd\u91cf\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#Step2_%E8%87%A5%E6%8E%A8%E8%B5%B7%E6%A7%93%EF%BC%8C%E5%A6%82%E4%BD%95%E6%8A%8A%E5%95%9E%E9%88%B4%E5%AE%89%E5%85%A8%E6%8E%A8%E8%87%B3%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%9F\" title=\"Step2. \u81e5\u63a8\u8d77\u69d3\uff0c\u5982\u4f55\u628a\u555e\u9234\u5b89\u5168\u63a8\u81f3\u9810\u5099\u59ff\u52e2\uff1f\">Step2. \u81e5\u63a8\u8d77\u69d3\uff0c\u5982\u4f55\u628a\u555e\u9234\u5b89\u5168\u63a8\u81f3\u9810\u5099\u59ff\u52e2\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#Step3_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E5%95%9E%E9%88%B4%E4%B8%8B%E6%94%BE%E5%89%8D%E8%A9%B2%E5%81%9A%E5%A5%BD%E5%93%AA%E4%BA%9B%E6%BA%96%E5%82%99%EF%BC%9F\" title=\"Step3. \u9810\u5099\u59ff\u52e2\uff0c\u555e\u9234\u4e0b\u653e\u524d\u8a72\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f\">Step3. \u9810\u5099\u59ff\u52e2\uff0c\u555e\u9234\u4e0b\u653e\u524d\u8a72\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#Step4_%E4%B8%8B%E6%94%BE%E5%95%9E%E9%88%B4%EF%BC%8C%E6%B7%B1%E5%BA%A6%E6%87%89%E8%A9%B2%E5%A4%9A%E6%B7%B1%EF%BC%9F%E6%89%8B%E7%9A%84%E5%A4%96%E9%96%8B%E8%A7%92%E5%BA%A6%E5%A4%9A%E5%B0%91%EF%BC%9F\" title=\"Step4. \u4e0b\u653e\u555e\u9234\uff0c\u6df1\u5ea6\u61c9\u8a72\u591a\u6df1\uff1f\u624b\u7684\u5916\u958b\u89d2\u5ea6\u591a\u5c11\uff1f\">Step4. \u4e0b\u653e\u555e\u9234\uff0c\u6df1\u5ea6\u61c9\u8a72\u591a\u6df1\uff1f\u624b\u7684\u5916\u958b\u89d2\u5ea6\u591a\u5c11\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#Step5_%E6%8E%A8%E8%B5%B7%E5%A7%BF%E5%8B%A2%EF%BC%8C%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%E5%A6%82%E4%BD%95%E7%99%BC%E5%8A%9B%EF%BC%9F\" title=\"Step5. \u63a8\u8d77\u59ff\u52e2\uff0c\u555e\u9234\u81e5\u63a8\u5982\u4f55\u767c\u529b\uff1f\">Step5. \u63a8\u8d77\u59ff\u52e2\uff0c\u555e\u9234\u81e5\u63a8\u5982\u4f55\u767c\u529b\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#4_%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"4. \u555e\u9234\u81e5\u63a8\uff13\u500b\u5e38\u898b\u932f\u8aa4\">4. \u555e\u9234\u81e5\u63a8\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#%E2%9D%B6%E6%89%8B%E8%85%95%E9%81%8E%E5%BA%A6%E5%BD%8E%E6%8A%98\" title=\"\u2776\u624b\u8155\u904e\u5ea6\u5f4e\u6298\">\u2776\u624b\u8155\u904e\u5ea6\u5f4e\u6298<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#%E2%9D%B7%E6%89%8B%E8%82%98%E5%A4%96%E9%96%8B%E8%A7%92%E5%BA%A6%E4%B8%8D%E5%B0%8D%EF%BC%8C%E6%B2%92%E7%B7%B4%E5%88%B0%E8%83%B8%E8%82%8C\" title=\"\u2777\u624b\u8098\u5916\u958b\u89d2\u5ea6\u4e0d\u5c0d\uff0c\u6c92\u7df4\u5230\u80f8\u808c\">\u2777\u624b\u8098\u5916\u958b\u89d2\u5ea6\u4e0d\u5c0d\uff0c\u6c92\u7df4\u5230\u80f8\u808c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#%E2%9D%B8%E5%89%8D%E8%87%82%E6%B2%92%E6%9C%89%E5%9E%82%E7%9B%B4%E5%9C%B0%E9%9D%A2%EF%BC%8C%E8%87%A5%E6%8E%A8%E6%89%8B%E5%AE%B9%E6%98%93%E6%B2%92%E5%8A%9B\" title=\"\u2778\u524d\u81c2\u6c92\u6709\u5782\u76f4\u5730\u9762\uff0c\u81e5\u63a8\u624b\u5bb9\u6613\u6c92\u529b\">\u2778\u524d\u81c2\u6c92\u6709\u5782\u76f4\u5730\u9762\uff0c\u81e5\u63a8\u624b\u5bb9\u6613\u6c92\u529b<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#5_%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%E7%9A%84%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%82%B1%E9%AA%A8%E5%A4%96%E8%BD%89_%E5%85%AB%E5%AD%97%E6%8F%A1%E2%86%92%E5%B0%8D%E6%8F%A1\" title=\"5. \u555e\u9234\u81e5\u63a8\u7684\u5c0f\u6280\u5de7\uff1a\u80b1\u9aa8\u5916\u8f49 (\u516b\u5b57\u63e1\u2192\u5c0d\u63e1)\">5. \u555e\u9234\u81e5\u63a8\u7684\u5c0f\u6280\u5de7\uff1a\u80b1\u9aa8\u5916\u8f49 (\u516b\u5b57\u63e1\u2192\u5c0d\u63e1)<\/a><\/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\/dumbbell-press\/#6_%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C-FAQ\" title=\"6. \u555e\u9234\u81e5\u63a8\u76f8\u95dc\u554f\u984c-FAQ\">6. \u555e\u9234\u81e5\u63a8\u76f8\u95dc\u554f\u984c-FAQ<\/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\/dumbbell-press\/#Q1_%E6%88%91%E6%87%89%E8%A9%B2%E9%81%B8%E6%93%87%E4%BB%80%E9%BA%BC%E5%95%9E%E9%88%B4%E6%8F%A1%E6%B3%95%EF%BC%9F%E5%85%AB%E5%AD%97%E3%80%81%E5%B9%B3%E8%A1%8C%E3%80%81%E5%B0%8D%E6%8F%A1%EF%BC%9F\" title=\"Q1: \u6211\u61c9\u8a72\u9078\u64c7\u4ec0\u9ebc\u555e\u9234\u63e1\u6cd5\uff1f\u516b\u5b57\u3001\u5e73\u884c\u3001\u5c0d\u63e1\uff1f\">Q1: \u6211\u61c9\u8a72\u9078\u64c7\u4ec0\u9ebc\u555e\u9234\u63e1\u6cd5\uff1f\u516b\u5b57\u3001\u5e73\u884c\u3001\u5c0d\u63e1\uff1f<\/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\/dumbbell-press\/#Q2_%E7%82%BA%E4%BB%80%E9%BA%BC%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%EF%BC%8C%E8%82%A9%E8%86%80%E6%9C%83%E4%B8%8D%E8%88%92%E6%9C%8D%EF%BC%9F%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q2: \u70ba\u4ec0\u9ebc\u555e\u9234\u81e5\u63a8\uff0c\u80a9\u8180\u6703\u4e0d\u8212\u670d\uff1f\u8a72\u600e\u9ebc\u8fa6\uff1f\">Q2: \u70ba\u4ec0\u9ebc\u555e\u9234\u81e5\u63a8\uff0c\u80a9\u8180\u6703\u4e0d\u8212\u670d\uff1f\u8a72\u600e\u9ebc\u8fa6\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/dumbbell-press\/#Q3_%E6%88%91%E8%A9%B2%E5%A6%82%E4%BD%95%E7%B7%B4%E8%83%B8%E8%82%8C%EF%BC%9F%E8%83%B8%E8%82%8C%E7%B8%BD%E6%98%AF%E7%B7%B4%E4%B8%8D%E5%A4%A7%EF%BC%9F\" title=\"Q3: \u6211\u8a72\u5982\u4f55\u7df4\u80f8\u808c\uff1f\u80f8\u808c\u7e3d\u662f\u7df4\u4e0d\u5927\uff1f\">Q3: \u6211\u8a72\u5982\u4f55\u7df4\u80f8\u808c\uff1f\u80f8\u808c\u7e3d\u662f\u7df4\u4e0d\u5927\uff1f<\/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\/dumbbell-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-20\" href=\"https:\/\/physicfit.com\/dumbbell-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-21\" href=\"https:\/\/physicfit.com\/dumbbell-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-22\" href=\"https:\/\/physicfit.com\/dumbbell-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-23\" href=\"https:\/\/physicfit.com\/dumbbell-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=\"%E5%B9%B3%E6%9D%BF%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8_TOP3%E7%B2%BE%E8%8F%AF_%E6%90%B6%E5%85%88%E7%9C%8B\"><\/span><strong>\u5e73\u677f\u555e\u9234\u81e5\u63a8 TOP3\u7cbe\u83ef \u6436\u5148\u770b!!!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u555e\u9234\u81e5\u63a8\u7684\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u8166\u6d77\u88e1\u53ef\u4ee5\u8a18\u4f4f\u9019\u4e09\u9ede\u7cbe\u83ef\uff1a<\/p>\n\n\n\n<ol><li><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u516b\u5b57\u63e1\uff0b45\u00b0\u8eab\u9ad4\u593e\u89d2<\/strong><\/span><\/li><li><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u4e0d\u8073\u80a9\uff0c\u4e0d\u6298\u8170<\/strong><\/span><\/li><li><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u555e\u9234\u5f80\u4e0a\uff0c\u8eab\u9ad4\u5f80\u4e0b<\/strong><\/span><\/li><\/ol>\n\n\n\n<p>\u628a\u9019\u4e9b\u7cbe\u83ef\u8b8a\u6210\u5c0f\u53e3\u8a23\uff0c\u66f4\u5bb9\u6613\u5728\u8a13\u7df4\u4e2d\u63d0\u9192\u81ea\u5df1<\/p>\n\n\n\n<p>\u7e7c\u7e8c\u5f80\u4e0b\u770b\uff0c\u66f4\u8a73\u7d30\u7684\u555e\u9234\u81e5\u63a8\u4ecb\u7d39\uff06\u6559\u5b78 \u2193<\/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=\"IO7jRJsEhq\"><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/embed\/#?secret=IO7jRJsEhq\" data-secret=\"IO7jRJsEhq\" 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=\"1_%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8_%E5%8B%95%E4%BD%9C%E4%BB%8B%E7%B4%B9%EF%BC%86%E8%A8%93%E7%B7%B4%E9%83%A8%E4%BD%8D\"><\/span><strong>1. \u555e\u9234\u81e5\u63a8 \u52d5\u4f5c\u4ecb\u7d39\uff06\u8a13\u7df4\u90e8\u4f4d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%95%9E%E9%88%B4\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%95%9E%E9%88%B4\">\u555e\u9234<\/a><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%BB%B0%E8%87%A5%E6%8E%A8%E8%88%89\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%BB%B0%E8%87%A5%E6%8E%A8%E8%88%89\">\u81e5\u63a8<\/a>\uff0cDumbbell Bench Press<\/strong>\uff0c\u6307\u7684\u662f\u5e73\u8eba\u5728\u81e5\u63a8\u6905\u4e0a\u7684<strong>\u5e73\u677f\u555e\u9234\u81e5\u63a8<\/strong>\uff0c\u662f\u5168\u8eab\u6027\u7684\u8a13\u7df4\u52d5\u4f5c\uff08<a href=\"http:\/\/physicfit.com\/chest-press\/\">\u81e5\u63a8\u5168\u653b\u7565<\/a>\uff09<\/p>\n\n\n\n<p>\u555e\u9234\u81e5\u63a8\u4f7f\u7528\u5230\u7684\u808c\u7fa4\u975e\u5e38\u591a\uff0c\u7562\u7adf\u81e5\u63a8\u662f\u5c6c\u65bc<strong>\u516d\u5927\u5065\u8eab\u52d5\u4f5c<\/strong>\uff0c\u529b\u7dda\u548c\u8eab\u9ad4\u5448\u73fe\u5782\u76f490\u00b0\u7684\u4e0a\u80a2\u5782\u76f4\u63a8<\/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=\"479\" height=\"319\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb.png\" alt=\"\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)\" class=\"wp-image-7669\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb.png 479w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb-300x200.png 300w\" sizes=\"(max-width: 479px) 100vw, 479px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u800c\u555e\u9234\u81e5\u63a8\u4f7f\u7528\u5230\u7684\u90e8\u4f4d\u4e3b\u8981\u662f<strong>\u80f8\u808c<\/strong>\uff0c<strong>\u524d\u4e09\u89d2\u808c<\/strong>\u7a69\u5b9a\uff0c\u548c<strong>\u4e09\u982d\u808c<\/strong>\u8f14\u52a9<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u9084\u6709\u7d93\u5e38\u88ab\u5ffd\u7565\u7684\uff0c<strong>\u80cc\u808c<\/strong>\u505a\u7a69\u5b9a\uff0c<strong>\u6838\u5fc3\u8179\u808c<\/strong>\u505a\u6536\u7dca\uff0c<strong>\u81c0\u817f<\/strong>\u9023\u52d5\u767c\u529b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"640\" height=\"295\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/lifts-bench-1.jpg\" alt=\"\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u8a13\u7df4\u90e8\u4f4d&amp;\u808c\u8089\u89e3\u5256\" class=\"wp-image-2585\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/lifts-bench-1.jpg 640w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/lifts-bench-1-300x138.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\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=\"KtUxvZOo00\"><a href=\"https:\/\/physicfit.com\/chest-press\/\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/chest-press\/embed\/#?secret=KtUxvZOo00\" data-secret=\"KtUxvZOo00\" 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<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%E7%9A%84%E5%84%AA%E9%BB%9E_vs%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8\"><\/span><strong>2. \u555e\u9234\u81e5\u63a8\u7684\u512a\u9ede vs\u69d3\u9234\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u555e\u9234\u81e5\u63a8\uff0c\u548c\u69d3\u9234\u81e5\u63a8\u6bd4\u8d77\u4f86\uff0c\u54ea\u4e00\u500b\u589e\u808c\u6548\u679c\u6bd4\u8f03\u597d\u5462\uff1f<\/p>\n\n\n\n<p>\u4e8b\u5be6\u4e0a\uff0c\u5169\u8005\u5404\u6709\u512a\u52e2\u3002<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u555e\u9234<\/a><\/strong>\u5f88\u81ea\u7531\uff0c\u52d5\u4f5c\u7bc4\u570d\u8ddf\u611f\u53d7\u5ea6\u4f73\uff0c\u4f46\u9700\u8981\u66f4\u591a\u5c0f\u808c\u7fa4\u7a69\u5b9a<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a><\/strong>\u6bd4\u8f03\u7a69\u5b9a\uff0c\u53ef\u4ee5\u63a8\u6bd4\u8f03\u5927\u7684\u91cd\u91cf\uff0c\u4f46\u6c92\u8fa6\u6cd5\u8abf\u6574\u624b\u8155\u3001\u6df1\u5ea6\u7b49\u7d30\u7bc0<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><\/th><th>\u555e\u9234\u81e5\u63a8<\/th><th>\u69d3\u9234\u81e5\u63a8<\/th><\/tr><\/thead><tbody><tr><td>\u6d3b\u52d5\u7bc4\u570d<\/td><td>\u8f03\u5927<\/td><td>\u8f03\u5c0f<\/td><\/tr><tr><td>\u6d3b\u52d5\u7a69\u5b9a<\/td><td>\u8f03\u4f4e<\/td><td>\u8f03\u9ad8<\/td><\/tr><tr><td>\u64cd\u4f5c\u91cd\u91cf<\/td><td>\u8f03\u5c0f<\/td><td>\u8f03\u5927<\/td><\/tr><tr><td>\u624b\u8155\u843d\u9ede<\/td><td>\u504f\u5f8c\uff0c\u7a0d\u6298\u624b\u8155<\/td><td>\u624b\u8155\u4e2d\u5fc3<\/td><\/tr><tr><td>\u9069\u5408\u65cf\u7fa4<\/td><td>\u8ffd\u6c42\u611f\u53d7\u5ea6<br>\u65b9\u4fbf\u8a13\u7df4<\/td><td>\u8ffd\u6c42\u5927\u91cd\u91cf<br>\u65b0\u624b\u5165\u9580<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u96c6\u4e3b\u8981\u662f\u555e\u9234\u7684\u64cd\u4f5c\u6559\u5b78\uff0c\u5982\u679c\u60f3\u5b78<a href=\"http:\/\/physicfit.com\/chest-press\/\">\u69d3\u9234\u81e5\u63a8\u6559\u5b78<\/a>\u53ef\u4ee5\u770b\u9019\u4e00\u7bc7\uff1a<\/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=\"ZVWcWJgE0y\"><a href=\"https:\/\/physicfit.com\/chest-press\/\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/chest-press\/embed\/#?secret=ZVWcWJgE0y\" data-secret=\"ZVWcWJgE0y\" 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=\"3_%E5%B9%B3%E6%9D%BF%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>3. \u5e73\u677f\u555e\u9234\u81e5\u63a8\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u96c6\u7684\u91cd\u9ede\uff0cFocus\u5728\u5e73\u677f\u555e\u9234\u81e5\u63a8\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u6311\u9078\u4e00\u500b\u9069\u5408\u7684\u555e\u9234\u81e5\u63a8\u91cd\u91cf<\/strong><\/li><li><strong>\u555e\u9234\u81e5\u63a8\u8d77\u69d3\uff0c\u5b89\u5168\u8209\u81f3\u9810\u5099\u4f4d\u7f6e<\/strong><\/li><li><strong>\u633a\u80f8\u3001\u80cc\u6536\u7dca\u3001\u6838\u5fc3\u7e43\u7dca\uff0c\u5448\u73fe\u81e5\u63a8\u9810\u5099\u59ff\u52e2<\/strong><\/li><li><strong>\u5c07\u555e\u9234\u4e0b\u653e\u5230\u80f8\u7dda\u5169\u5074\uff0c\u4fdd\u6301\u548c\u8eab\u9ad4\u6709\u593e\u89d2<\/strong><\/li><li><strong>\u7528\u80f8\u808c\u7684\u529b\u91cf\u5c07\u555e\u9234\u63a8\u8d77\uff0c\u5207\u8a18\u8073\u80a9<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"has-luminous-vivid-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E6%8C%91%E9%81%B8%E5%95%9E%E9%88%B4%EF%BC%8C%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%E7%9A%84%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong>Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u9078\u64c7\u555e\u9234<strong>\u81e5\u63a8\u7684<\/strong>\u91cd\u91cf\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6311\u9078\u4e00\u500b\u53ef\u4ee5\u63a7\u5236\u7684\u555e\u9234\u91cd\u91cf\uff0c\u5728\u81e5\u63a8\u904e\u7a0b\u4e2d\uff0c\u52d5\u4f5c\u80fd\u5920\u57f7\u884c\u7684\u6a19\u6e96<\/p>\n\n\n\n<p>\u5f9e\u6c92\u6709\u5065\u8eab\u7fd2\u6163\u7684\u65b0\u624b\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e <strong>\u55ae\u624b10-15%\u9ad4\u91cd<\/strong> \u958b\u59cb\u7df4\u3002\u4f8b\u5982\uff1a60kg\uff0c\u55ae\u624b\u62ff8kg<\/p>\n\n\n\n<p>\u5982\u679c\u5e73\u5e38\u5c31\u6709\u904b\u52d5\u7fd2\u6163\u3001\u52de\u529b\u6d3b\u52d5\uff0c\u53ef\u4ee5\u5f9e <strong>\u55ae\u624b20%\u9ad4\u91cd<\/strong> \u958b\u59cb\u3002\u4f8b\u5982\uff1a70kg\uff0c\u55ae\u624b\u62ff14kg<\/p>\n\n\n\n<p>\uff08ps. \u4f0f\u5730\u633a\u8eab\u7684\u8ca0\u91cd\u6548\u679c\uff0c\u7d04\u7b49\u65bc 60-70%\u9ad4\u91cd\uff0c\u4e5f\u53ef\u5217\u5165\u53c3\u8003\u503c\uff09<\/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=\"has-luminous-vivid-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E8%87%A5%E6%8E%A8%E8%B5%B7%E6%A7%93%EF%BC%8C%E5%A6%82%E4%BD%95%E6%8A%8A%E5%95%9E%E9%88%B4%E5%AE%89%E5%85%A8%E6%8E%A8%E8%87%B3%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%9F\"><\/span><strong>Step2. \u81e5\u63a8\u8d77\u69d3\uff0c\u5982\u4f55\u628a\u555e\u9234<strong>\u5b89\u5168<\/strong>\u63a8\u81f3\u9810\u5099\u59ff\u52e2\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"664\" height=\"304\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u81e5\u63a8-\u8d77\u69d3.jpg\" alt=\"\u555e\u9234\u81e5\u63a8 - \u8d77\u69d3\u65b9\u6cd5\" class=\"wp-image-7670\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u81e5\u63a8-\u8d77\u69d3.jpg 664w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u81e5\u63a8-\u8d77\u69d3-300x137.jpg 300w\" sizes=\"(max-width: 664px) 100vw, 664px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9078\u597d\u9069\u5408\u7684\u555e\u9234\u5f8c\uff0c\u5750\u4e0a\u81e5\u63a8\u6905\uff0c\u63e1\u4f4f\u555e\u9234\u4e2d\u5fc3\u4f4d\u7f6e\uff0c\u5c07\u555e\u9234\u5782\u76f4\u653e\u5728\u96d9\u817f\u63a5\u8fd1\u819d\u84cb\u7684\u5730\u65b9<\/p>\n\n\n\n<p>\u63a5\u8457\uff0c\u9806\u52e2\u5f80\u5f8c\u8eba\uff0c\u96d9\u8173\u8f14\u52a9\u555e\u9234\u63a8\u8d77\u5230\u9810\u5099\u4f4d\u7f6e\uff08\u555e\u9234\u5728\u4e0a\u65b9\uff09<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u6ce8\u610f\uff01<\/span><\/strong>\u4e0d\u8981\u904e\u5ea6\u6298\u624b\u8155\uff0c\u76e1\u91cf\u5c07\u555e\u9234\u63e1\u628a\u58d3\u5728\u624b\u638c\u504f\u4e0b\uff0c\u6bd4\u8f03\u6709\u8089\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u9019\u500b\u7d30\u7bc0\u975e\u5e38\u91cd\u8981\uff0c\u53ef\u4ee5\u5e6b\u4f60\u6e1b\u5c11\u4e0d\u5fc5\u8981\u7684\u7528\u529b\uff0c\u53d7\u50b7\u98a8\u96aa\u4e5f\u6bd4\u8f03\u4f4e<\/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=\"has-luminous-vivid-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E5%95%9E%E9%88%B4%E4%B8%8B%E6%94%BE%E5%89%8D%E8%A9%B2%E5%81%9A%E5%A5%BD%E5%93%AA%E4%BA%9B%E6%BA%96%E5%82%99%EF%BC%9F\"><\/span><strong>Step3. \u9810\u5099\u59ff\u52e2\uff0c\u555e\u9234\u4e0b\u653e\u524d\u8a72\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"550\" height=\"309\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/messageImage_1612668090918.jpg\" alt=\"\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u9810\u5099\u59ff\u52e2-1\" class=\"wp-image-2589\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/messageImage_1612668090918.jpg 550w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/messageImage_1612668090918-300x169.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u633a\u80f8\uff08\u6536\u7dca\u80a9\u80db\uff0c\u4e0b\u58d3\u659c\u65b9\u808c\uff09<\/p>\n\n\n\n<p>\u8b93\u555e\u9234\u7684\u91cd\u91cf\u7d93\u7531\u624b\u8155\u3001\u624b\u8098\uff0c\u50b3\u5c0e\u5230\u80cc\u90e8\u7a69\u5b9a\u4f4f<\/p>\n\n\n\n<p>\u8179\u808c\u51fa\u529b\uff0c\u7a69\u5b9a\u597d\u4f60\u7684\u6838\u5fc3\u808c\u7fa4\u3002<strong><span class=\"has-inline-color has-vivid-red-color\">\u6ce8\u610f\uff01<\/span><\/strong>\u5343\u842c\u4e0d\u8981<s>\u633a\u809a\u5b50\u653e\u9b06<\/s>\u3001\u4e0d\u8981<s>\u6298\u8170<\/s><\/p>\n\n\n\n<p>\u8173\u8e29\u7684\u4f4d\u7f6e\u76e1\u91cf\u9760\u8fd1\u8eab\u9ad4\uff0c\u5f9e\u8173\u5c16\u3001\u5927\u817f\u5f8c\u5074\u3001\u5c41\u80a1\u7e43\u7dca<\/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=\"has-luminous-vivid-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E4%B8%8B%E6%94%BE%E5%95%9E%E9%88%B4%EF%BC%8C%E6%B7%B1%E5%BA%A6%E6%87%89%E8%A9%B2%E5%A4%9A%E6%B7%B1%EF%BC%9F%E6%89%8B%E7%9A%84%E5%A4%96%E9%96%8B%E8%A7%92%E5%BA%A6%E5%A4%9A%E5%B0%91%EF%BC%9F\"><\/span><strong>Step4. \u4e0b\u653e\u555e\u9234\uff0c\u6df1\u5ea6\u61c9\u8a72\u591a\u6df1\uff1f\u624b\u7684\u5916\u958b\u89d2\u5ea6\u591a\u5c11\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5438\u4e00\u5c0f\u53e3\u6c23\uff0c\u5c07\u555e\u9234<strong>\u4e0b\u653e\u5230\u80f8\u7dda\u5169\u5074<\/strong>\uff08\u7565\u4f4e\u65bc\u4e73\u982d\u9023\u7dda\uff09\u555e\u9234\u7565\u5448\u516b\u5b57\u8f03\u4f73<\/p>\n\n\n\n<p><span class=\"has-inline-color has-vivid-red-color\"><strong>\u6ce8\u610f\uff01<\/strong><\/span>\u555e\u9234\u81e5\u63a8\u7684\u4e0b\u653e\u6df1\u5ea6\uff0c\u4f9d\u7167\u6bcf\u500b\u4eba\u7684\u80a9\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u800c\u6709\u4e0d\u540c<\/p>\n\n\n\n<p>\u96d6\u7136\u555e\u9234\u53ef\u4ee5\u589e\u52a0\u81e5\u63a8\u7684\u6d3b\u52d5\u7bc4\u570d\uff0c\u4f46\u5343\u842c\u4e0d\u8981\u904e\u5ea6\u4e0b\u653e\uff0c\u9020\u6210\u80a9\u8180\u4ee3\u511f\u62c9\u50b7<\/p>\n\n\n\n<p>\u65b0\u624b\u4e0b\u653e\u4f4d\u7f6e\uff0c\u53ef\u4ee5\u5e73\u884c\u8eab\u9ad4or\u7565\u8d85\u904e\u8eab\u9ad4\u4e00\u4e9b\u5c31\u597d\uff0c\u4e5f\u53ef\u4ee5\u5148\u8eba\u5728\u5730\u677f\u4e0a\u505a\u555e\u9234\u81e5\u63a8<\/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=\"600\" height=\"271\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u81e5\u63a8\u8eab\u9ad4\u593e\u89d2.jpg\" alt=\"\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)-1\" class=\"wp-image-2588\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u81e5\u63a8\u8eab\u9ad4\u593e\u89d2.jpg 600w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u81e5\u63a8\u8eab\u9ad4\u593e\u89d2-300x136.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u624b\u5916\u958b\u7684\u89d2\u5ea6\uff0c\u5343\u842c\u4e0d\u8981<s>\u6253\u5e73\u548c\u8eab\u9ad4\u544890\u00b0<\/s>\uff08\u50b7\u80a9\u95dc\u7bc0\uff09\uff0c\u4fdd\u6301<strong>\u8eab\u9ad4\u593e\u89d245\u00b0<\/strong>\u662f\u6700\u8212\u670d\u7684<\/p>\n\n\n\n<p>\u4f46\u4e5f\u4e0d\u80fd\u592a\u5c0f\uff0c&lt;45\u00b0\u80f8\u808c\u7684\u611f\u53d7\u4e0d\u8db3\uff0c\u8b8a\u6210\u8a13\u7df4\u4e09\u982d\u808c\u7684\u7a84\u63a8<\/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=\"has-luminous-vivid-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E6%8E%A8%E8%B5%B7%E5%A7%BF%E5%8B%A2%EF%BC%8C%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%E5%A6%82%E4%BD%95%E7%99%BC%E5%8A%9B%EF%BC%9F\"><\/span><strong>Step5. \u63a8\u8d77\u59ff\u52e2\uff0c\u555e\u9234\u81e5\u63a8\u5982\u4f55\u767c\u529b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u63a8\u8d77\u6642\uff0c\u4e0d\u8981\u8073\u80a9\uff0c\u80a9\u8180\u61c9\u8a72\u90fd\u662f\u56fa\u5b9a\u4e0b\u58d3\u7684\uff08\u8073\u80a9\u4ee3\u8868\u592a\u91cd\uff09<\/p>\n\n\n\n<p>\u63a8\u5230\u9802\u7aef\uff0c\u628a\u80f8\u808c\u6536\u7e2e\u5230\u6700\u7dca\uff0c\u5230\u6700\u6709\u7dca\u7e43\u611f\u7684\u4f4d\u7f6e\u5373\u53ef<\/p>\n\n\n\n<p>\u4e0d\u8981\u523b\u610f\u628a\u624b\u8098\u6253\u6b7b\uff0c\u591a\u63a8\u90a3\u4e00\u9ede\u4e5f\u4e0d\u6703\u7d66\u80f8\u808c\u592a\u591a\u523a\u6fc0\uff0c\u65b0\u624b\u9084\u53ef\u80fd\u50b7\u5230\u80a9\u8180<\/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=\"604\" height=\"302\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/1.jpg\" alt=\"\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)-2\" class=\"wp-image-2590\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/1.jpg 604w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/1-300x150.jpg 300w\" sizes=\"(max-width: 604px) 100vw, 604px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/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_%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>4. \u555e\u9234\u81e5\u63a8\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u555e\u9234\u81e5\u63a8\u7a76\u7adf\u8981\u600e\u9ebc\u6a23\u624d\u505a\u7684\u597d\uff1f\u70ba\u4ec0\u9ebc\u90fd\u6c92\u6709\u9032\u6b65\uff1f<\/p>\n\n\n\n<p>\u4e0b\u9762\u7d71\u6574\u4e09\u500b\u5927\u5bb6\u6700\u5e38\u72af\u7684\u555e\u9234\u81e5\u63a8\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6%E6%89%8B%E8%85%95%E9%81%8E%E5%BA%A6%E5%BD%8E%E6%8A%98\"><\/span>\u2776<strong>\u624b\u8155\u904e\u5ea6\u5f4e\u6298<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6bd4\u8d77<a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a>\uff0c<a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u555e\u9234<\/a>\u76f8\u5c0d\u4e0d\u7a69\u5b9a\uff0c\u6643\u52d5\u7684\u65b9\u5411\u66f4\u591a<\/p>\n\n\n\n<p>\u5728\u4f7f\u7528\u91cd\u91cf\u8f03\u5927\u7684\u555e\u9234\u81e5\u63a8\u6642\uff0c\u69d3\u843d\u5728\u624b\u8155\u7684\u4f4d\u7f6e\uff0c\u6bd4\u8f03\u63a5\u8fd1\u638c\u5fc3\u4e00\u9ede\u662f\u6b63\u5e38\u7684<\/p>\n\n\n\n<p>\u7565\u5fae\u5f4e\u6298\u4f86\u4fdd\u6301\u555e\u9234\u7684\u5e73\u8861\uff0c\u4e0d\u904e\u9084\u662f\u8981\u76e1\u53ef\u80fd\u63a7\u5236\u5728\u8089\u588a\u4f4d\u7f6e\uff0c\u5426\u5247\u624b\u8155\u5bb9\u6613\u53d7\u50b7<\/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=\"300\" height=\"300\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u624b\u8155\u843d\u9ede.jpg\" alt=\"\u63a8\u7684\u52d5\u4f5c\uff0c\u69d3\u5728\u624b\u638c\u7684\u843d\u9ede(\u6b63\u78bavs\u932f\u8aa4)\" class=\"wp-image-2591\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u624b\u8155\u843d\u9ede.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u624b\u8155\u843d\u9ede-150x150.jpg 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\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\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=\"%E2%9D%B7%E6%89%8B%E8%82%98%E5%A4%96%E9%96%8B%E8%A7%92%E5%BA%A6%E4%B8%8D%E5%B0%8D%EF%BC%8C%E6%B2%92%E7%B7%B4%E5%88%B0%E8%83%B8%E8%82%8C\"><\/span><strong>\u2777\u624b\u8098\u5916\u958b\u89d2\u5ea6\u4e0d\u5c0d\uff0c\u6c92\u7df4\u5230\u80f8\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6709\u4e9b\u4eba\u5f88\u559c\u6b61\u5728\u555e\u9234\u81e5\u63a8\u4e0b\u653e\u7684\u6642\u5019\uff0c\u624b\u6574\u500b\u6253\u5e73\u548c\u8eab\u9ad4\u5782\u76f490\u00b0\uff0c\u6216\u662f\u592a\u8cbc\u8fd1\u548c\u8eab\u9ad4\u5e73\u884c<\/p>\n\n\n\n<p>\u6b63\u78ba\u4f86\u8aaa\uff0c\u4fdd\u630145\u00b0\u593e\u89d2\u662f\u6700\u8212\u670d\u7684\uff0c<a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u80f8\u808c<\/a>\u7684\u611f\u53d7\u5ea6\u4e5f\u6703\u6700\u5f37<\/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=\"%E2%9D%B8%E5%89%8D%E8%87%82%E6%B2%92%E6%9C%89%E5%9E%82%E7%9B%B4%E5%9C%B0%E9%9D%A2%EF%BC%8C%E8%87%A5%E6%8E%A8%E6%89%8B%E5%AE%B9%E6%98%93%E6%B2%92%E5%8A%9B\"><\/span><strong>\u2778\u524d\u81c2\u6c92\u6709\u5782\u76f4\u5730\u9762\uff0c\u81e5\u63a8\u624b\u5bb9\u6613\u6c92\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u555e\u9234\u81e5\u63a8\uff0c\u63a8\u4e00\u63a8\u624b\u81c2\u597d\u75e0\uff1f\u624b\u5feb\u6293\u4e0d\u4f4f\u7684\u611f\u89ba\uff1f<\/p>\n\n\n\n<p>\u555e\u9234\u81e5\u63a8\u7684\u52d5\u4f5c\u4e2d\uff0c\u6700\u5bb9\u6613\u5ffd\u7565\u7684\u7d30\u7bc0\uff0c\u5c31\u662f\u524d\u81c2(\u5c0f\u81c2)\u8981\u548c\u5730\u9762\u5782\u76f4\uff01<\/p>\n\n\n\n<p>\u4e00\u4e0d\u5c0f\u5fc3\uff0c\u524d\u81c2\u5f80\u5de6\u3001\u5f80\u53f3\u3001\u5f80\u524d\u3001\u5f80\u5f8c&#8230; \u53ea\u8981\u4e0d\u662f\u5782\u76f4\uff0c\u4f60\u5c31\u5fc5\u9808\u82b1\u66f4\u591a\u524d\u81c2\u7684\u63e1\u529b\u4f86\u7a69\u5b9a\u555e\u9234<\/p>\n\n\n\n<p>\u5782\u76f4\u4e0b\u653e\uff0c\u5782\u76f4\u63a8\u8d77\uff0c\u4f60\u6703\u767c\u73fe\u975e\u5e38\u7701\u529b\uff0c\u800c\u4e14\u80f8\u808c\u7684\u767c\u529b\u611f\u53d7\u63d0\u5347\u8a31\u591a<\/p>\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=\"5_%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%E7%9A%84%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%82%B1%E9%AA%A8%E5%A4%96%E8%BD%89_%E5%85%AB%E5%AD%97%E6%8F%A1%E2%86%92%E5%B0%8D%E6%8F%A1\"><\/span><strong>5. \u555e\u9234\u81e5\u63a8\u7684\u5c0f\u6280\u5de7\uff1a\u80b1\u9aa8\u5916\u8f49 (\u516b\u5b57\u63e1\u2192\u5c0d\u63e1)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5f88\u591a\u4eba\u53ef\u80fd\u6703\u6709\u7591\u60d1\uff0c\u555e\u9234\u81e5\u63a8\u7684\u6642\u5019\uff0c\u555e\u9234\u5230\u5e95\u61c9\u8a72\u600e\u9ebc\u63e1\uff1f<\/p>\n\n\n\n<p>\u555e\u9234\u81e5\u63a8\u6c92\u611f\u89ba\uff0c\u6709\u6c92\u6709\u4ec0\u9ebc\u6280\u5de7\u53ef\u4ee5\u63d0\u5347\u80f8\u808c\u7684\u611f\u53d7\uff1f<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u524d\u9762\u7684\u52d5\u4f5c\u90fd\u6c92\u554f\u984c\uff0c\u505a\u7684\u6a19\u6e96\u4e86\uff0c\u90a3\u4f60\u53ef\u4ee5\u8a66\u8a66\u770b\u9019\u4e00\u62db\u5c0f\u6280\u5de7\uff1a<\/p>\n\n\n\n<p>\u3000   \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u81e5\u63a8-\u5c0f\u6280\u5de7.jpg\" alt=\"\u555e\u9234\u81e5\u63a8 - \u5c0f\u6280\u5de7\" class=\"wp-image-7671\" width=\"699\" height=\"233\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u81e5\u63a8-\u5c0f\u6280\u5de7.jpg 846w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u81e5\u63a8-\u5c0f\u6280\u5de7-300x100.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u81e5\u63a8-\u5c0f\u6280\u5de7-768x256.jpg 768w\" sizes=\"(max-width: 699px) 100vw, 699px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u80b1\u9aa8\u5916\u8f49\uff0c\u5f9e\u516b\u5b57\u63e1\u6cd5\u63a8\u8d77\uff0c\u5230\u9802\u7aef\u8b8a\u6210\u5c0d\u63e1\uff08\u751a\u81f3\u6709\u9ede\u53cd\u5411\u516b\u5b57\uff09<\/span><\/strong><\/p>\n\n\n\n<p>\u4e0d\u50c5\u53ef\u4ee5\u8b93\u4f60\u7684\u80f8\u808c\u6536\u7e2e\u7684\u66f4\u5b8c\u6574\uff0c\u4e5f\u80fd\u6e1b\u5c11\u80a9\u8180\u4e0d\u5c0f\u5fc3\u5167\u65cb\u7684\u53d7\u50b7\u98a8\u96aa<\/p>\n\n\n\n<p><strong>\u6ce8\u610f\uff01\u63a8\u5230\u9802\u7aef\u662f\u9760<a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u80f8\u808c<\/a>\u505a\u6536\u7e2e\uff0c\u800c\u975e\u628a\u80a9\u8180\u63a8\u51fa\u53bb\uff01<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C-FAQ\"><\/span><strong>6. \u555e\u9234\u81e5\u63a8\u76f8\u95dc\u554f\u984c-FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1_%E6%88%91%E6%87%89%E8%A9%B2%E9%81%B8%E6%93%87%E4%BB%80%E9%BA%BC%E5%95%9E%E9%88%B4%E6%8F%A1%E6%B3%95%EF%BC%9F%E5%85%AB%E5%AD%97%E3%80%81%E5%B9%B3%E8%A1%8C%E3%80%81%E5%B0%8D%E6%8F%A1%EF%BC%9F\"><\/span><strong>Q1: \u6211\u61c9\u8a72\u9078\u64c7\u4ec0\u9ebc\u555e\u9234\u63e1\u6cd5\uff1f\u516b\u5b57\u3001\u5e73\u884c\u3001\u5c0d\u63e1\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"500\" height=\"168\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u63e1\u6cd5.jpg\" alt=\"\u555e\u9234\u63e1\u63a8\u63e1\u6cd5: \u516b\u5b57\u63e1vs\u5e73\u884c\u63e1vs\u5c0d\u63e1\" class=\"wp-image-2592\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u63e1\u6cd5.jpg 500w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u63e1\u6cd5-300x101.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u4f60\u63e1\u7684\u8212\u670d\u5c31\u597d\uff0c\u4f46\u5927\u90e8\u5206\u4eba\u90fd\u9069\u5408\u516b\u5b57\uff08\u6211\u4e5f\u63a8\u85a6\u516b\u5b57\uff09<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u8a66\u904e\u5c31\u77e5\u9053\uff0c<strong>\u516b\u5b57\u63e1+45\u00b0\u8eab\u9ad4\u593e\u89d2<\/strong>\uff0c\u8eab\u9ad4\u662f\u6700\u81ea\u7136\u7684<\/p>\n\n\n\n<p>\u524d\u81c2\u4e0d\u9700\u8981\u51fa\u592a\u591a\u529b\uff0c\u5c31\u53ef\u4ee5\u628a\u555e\u9234\u7a69\u5b9a\u4f4f<\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">\u5e73\u884c\u63e1\u6cd5<\/span>\uff1a\u53ef\u80fd\u9020\u6210\u65b0\u624b\u80a9\u5167\u65cb\uff0c\u6240\u4ee5\u4e0d\u9700\u8981\u523b\u610f\u8ffd\u6c42\u81e5\u63a8\u555e\u9234\u8981\u5e73\u884c<\/p>\n\n\n\n<p><span style=\"text-decoration: underline;\">\u5c0d\u63e1\u63e1\u6cd5<\/span>\uff1a\u53ef\u4ee5\u53c3\u8003\u4e0a\u4e00\u6bb5\u5c0f\u6280\u5de7\uff0c\u901a\u5e38\u6703\u548c\u516b\u5b57\u642d\u914d\u7684\u8b8a\u5316\u578b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2_%E7%82%BA%E4%BB%80%E9%BA%BC%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8%EF%BC%8C%E8%82%A9%E8%86%80%E6%9C%83%E4%B8%8D%E8%88%92%E6%9C%8D%EF%BC%9F%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q2: \u70ba\u4ec0\u9ebc\u555e\u9234\u81e5\u63a8\uff0c\u80a9\u8180\u6703\u4e0d\u8212\u670d\uff1f\u8a72\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u555e\u9234\u81e5\u63a8\u4e00\u5b9a\u6703\u7528\u5230<a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u80a9\u8180<\/a>\u7684\u524d\u4e09\u89d2\u808c<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u5728\u505a\u7684\u904e\u7a0b\u4e2d\uff0c\u767c\u73fe\u4e0d\u50c5\u80a9\u8180\u6709\u5728\u7528\u529b\uff0c\u95dc\u7bc0\u9084\u6709\u75bc\u75db\u611f<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f60\u53ef\u4ee5\u66ab\u505c\u4e00\u4e0b\uff0c\u5148\u5c31\u4ee5\u4e0b\u4e09\u9ede\u4f86\u81ea\u6211\u6aa2\u67e5\uff1a<\/p>\n\n\n\n<ol><li><strong>\u4e0b\u653e\u592a\u6df1<\/strong>\uff0c\u4f60\u7684\u80a9\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u9084\u4e0d\u5920<\/li><li><strong>\u624b\u81c2\u6253\u592a\u5e73<\/strong>\uff0c\u6c92\u6709\u548c\u8eab\u9ad445\u00b0\u593e\u89d2<\/li><li><strong>\u80a9\u8180\u8ddf\u8457\u63a8\u51fa<\/strong>\uff0c\u6c92\u6709\u56fa\u5b9a\u6536\u597d<\/li><\/ol>\n\n\n\n<p>\ud83d\udc49<a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/p>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3_%E6%88%91%E8%A9%B2%E5%A6%82%E4%BD%95%E7%B7%B4%E8%83%B8%E8%82%8C%EF%BC%9F%E8%83%B8%E8%82%8C%E7%B8%BD%E6%98%AF%E7%B7%B4%E4%B8%8D%E5%A4%A7%EF%BC%9F\"><\/span><strong>Q3: \u6211\u8a72\u5982\u4f55\u7df4\u80f8\u808c\uff1f\u80f8\u808c\u7e3d\u662f\u7df4\u4e0d\u5927\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5e73\u677f\u555e\u9234\u81e5\u63a8\uff0c\u53ef\u4ee5\u8aaa\u662f\u65b0\u624b\u5fc5\u5b78\u7684\u7d93\u5178\u52d5\u4f5c\u4e4b\u4e00<\/p>\n\n\n\n<p>\u540c\u6642\u662f\u4e5f\u80f8\u808c\u589e\u808c\uff0c\u589e\u52a0\u8089\u91cf\u6700\u4e3b\u8981\u7684\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u81f3\u65bc\u80f8\u808c\u70ba\u4ec0\u9ebc\u7df4\u4e0d\u5927\uff1f\u60f3\u770b\u66f4\u5b8c\u6574<a href=\"http:\/\/physicfit.com\/chest-muscle-training\/\">\u80f8\u808c\u8a13\u7df4\u653b\u7565<\/a>\uff0c\u53ef\u4ee5\u770b\u9019\u4e00\u7bc7\u6587\u7ae0\uff1a<\/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=\"M2w8OTKE4n\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/chest-muscle-training\/embed\/#?secret=M2w8OTKE4n\" data-secret=\"M2w8OTKE4n\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><figcaption>\u3000<\/figcaption><\/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=\"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\"><\/a><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><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><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><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><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><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><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><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><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><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><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><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"http:\/\/physicfit.com\/dumbbell-shoulder-press\/\">\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=\"http:\/\/physicfit.com\/dumbbell-row\/\">\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-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/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\">\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=\"http:\/\/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=\"http:\/\/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 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