{"id":2519,"date":"2021-02-13T16:24:24","date_gmt":"2021-02-13T08:24:24","guid":{"rendered":"http:\/\/physicfit.com\/?p=2519"},"modified":"2022-09-29T11:58:27","modified_gmt":"2022-09-29T03:58:27","slug":"barbell-row-guide","status":"publish","type":"post","link":"https:\/\/physicfit.com\/barbell-row-guide\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p>\u8aaa\u5230\u7df4\u80cc\u7684\u7d93\u5178\u52d5\u4f5c\uff0c\u600e\u9ebc\u80fd\u5c11\u7684\u4e86\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d\u5462\uff01<\/p>\n\n\n\n<p>\u9019\u7a2e\u81ea\u7531\u91cd\u91cf\u5f0f\u7684\u8a13\u7df4\uff0c\u5c0d\u65bc\u4f60\u7684\u529b\u91cf\u3001\u808c\u529b\u90fd\u6703\u6709\u5f88\u597d\u7684\u63d0\u5347<\/p>\n\n\n\n<p>\u4f46\u81ea\u7531\u91cd\u91cf\u4e5f\u540c\u6642\u610f\u5473\u8457\u300c\u9700\u8981\u66f4\u591a\u8eab\u9ad4\u7684\u7a69\u5b9a\u3001\u52d5\u4f5c\u7684\u78ba\u5be6\u300d<\/p>\n\n\n\n<p>\u5c31\u8b93\u6211\u900f\u904e\u9019\u7bc7\u6587\u7ae0\uff0c\u5e36\u4f60\u597d\u597d\u4e86\u89e3\u5230\u5e95\u8a72\u600e\u9ebc<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6b63\u78ba\u7684<\/span><\/strong>\u69d3\u9234\u5212\u8239\u5427\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark 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\" 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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=0vfnov3Eib\" data-secret=\"0vfnov3Eib\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/forms.gle\/ccu2GMwQQoVoNgQs8\" target=\"_blank\" rel=\"noreferrer noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000     \u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-661112978ec54\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" 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\u70ba\u4ec0\u9ebc\u8981\u7df4\u69d3\u9234\u5212\u8239\uff1f\u597d\u8655\u662f\u4ec0\u9ebc\uff1f\">1. \u70ba\u4ec0\u9ebc\u8981\u7df4\u69d3\u9234\u5212\u8239\uff1f\u597d\u8655\u662f\u4ec0\u9ebc\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#2_%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F_vs_%E5%99%A8%E6%A2%B0%E5%BC%8F\" title=\"2. \u81ea\u7531\u91cd\u91cf vs \u5668\u68b0\u5f0f\">2. \u81ea\u7531\u91cd\u91cf vs \u5668\u68b0\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#3_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9%E6%9C%89%E5%93%AA%E4%BA%9B%E6%8F%A1%E6%B3%95%EF%BC%9F%E6%9C%83%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\" title=\"3. \u69d3\u9234\u5212\u8239\u6709\u54ea\u4e9b\u63e1\u6cd5\uff1f\u6703\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\">3. \u69d3\u9234\u5212\u8239\u6709\u54ea\u4e9b\u63e1\u6cd5\uff1f\u6703\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#4_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9_%E2%80%93_%E6%AD%A3%E7%A2%BA%E6%AD%A5%E9%A9%9F\" title=\"4. \u69d3\u9234\u5212\u8239 &#8211; \u6b63\u78ba\u6b65\u9a5f\">4. \u69d3\u9234\u5212\u8239 &#8211; \u6b63\u78ba\u6b65\u9a5f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#Step1_%E9%81%B8%E5%AE%9A%E8%B5%B7%E5%A7%8B%E4%BD%8D%E7%BD%AE\" title=\"Step1 \u9078\u5b9a\u8d77\u59cb\u4f4d\u7f6e\">Step1 \u9078\u5b9a\u8d77\u59cb\u4f4d\u7f6e<\/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\/barbell-row-guide\/#Step2_%E8%AA%BF%E6%95%B4%E7%AB%99%E4%BD%8D\" title=\"Step2 \u8abf\u6574\u7ad9\u4f4d\">Step2 \u8abf\u6574\u7ad9\u4f4d<\/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\/barbell-row-guide\/#Step3_%E6%8F%A1%E6%A7%93\" title=\"Step3 \u63e1\u69d3\">Step3 \u63e1\u69d3<\/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\/barbell-row-guide\/#Step4_%E8%B5%B7%E6%A7%93\" title=\"Step4 \u8d77\u69d3\">Step4 \u8d77\u69d3<\/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\/barbell-row-guide\/#Step5_%E9%96%8B%E5%A7%8B%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9\" title=\"Step5 \u958b\u59cb\u69d3\u9234\u5212\u8239\">Step5 \u958b\u59cb\u69d3\u9234\u5212\u8239<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#5_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9_%E2%80%93_%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4Q%EF%BC%86A\" title=\"5. \u69d3\u9234\u5212\u8239 &#8211; \u5e38\u898b\u932f\u8aa4Q\uff06A\">5. \u69d3\u9234\u5212\u8239 &#8211; \u5e38\u898b\u932f\u8aa4Q\uff06A<\/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\/barbell-row-guide\/#%E9%8C%AF%E8%AA%A41%EF%BC%9A%E7%AB%99%E7%9A%84%E5%A4%AA%E9%AB%98\" title=\"\u932f\u8aa41\uff1a\u7ad9\u7684\u592a\u9ad8\">\u932f\u8aa41\uff1a\u7ad9\u7684\u592a\u9ad8<\/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\/barbell-row-guide\/#%E9%8C%AF%E8%AA%A42%EF%BC%9A%E5%BD%8E%E5%A4%AA%E4%BD%8E\" title=\"\u932f\u8aa42\uff1a\u5f4e\u592a\u4f4e\">\u932f\u8aa42\uff1a\u5f4e\u592a\u4f4e<\/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\/barbell-row-guide\/#%E9%8C%AF%E8%AA%A43%EF%BC%9A%E8%82%A9%E8%86%80%E5%85%A7%E6%97%8B\" title=\"\u932f\u8aa43\uff1a\u80a9\u8180\u5167\u65cb\">\u932f\u8aa43\uff1a\u80a9\u8180\u5167\u65cb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#%E9%8C%AF%E8%AA%A44%EF%BC%9A%E6%A7%93%E6%8B%89%E7%9A%84%E5%A4%AA%E9%AB%98\" title=\"\u932f\u8aa44\uff1a\u69d3\u62c9\u7684\u592a\u9ad8\">\u932f\u8aa44\uff1a\u69d3\u62c9\u7684\u592a\u9ad8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#Bonus_%E2%80%93_%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4\" title=\"Bonus &#8211; \u8f14\u52a9\u8a13\u7df4\">Bonus &#8211; \u8f14\u52a9\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-16\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#6_%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=\"6. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">6. \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-17\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#%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-18\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#%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-19\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#%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-20\" href=\"https:\/\/physicfit.com\/barbell-row-guide\/#%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_%E7%82%BA%E4%BB%80%E9%BA%BC%E8%A6%81%E7%B7%B4%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9%EF%BC%9F%E5%A5%BD%E8%99%95%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>1. \u70ba\u4ec0\u9ebc\u8981\u7df4\u69d3\u9234\u5212\u8239\uff1f\u597d\u8655\u662f\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u5065\u8eab\u521d\u671f\uff0c\u6211\u4e5f\u662f\u5f88\u4e0d\u611b\u7df4\u81ea\u7531\u91cd\u91cf\u7684\u4eba\uff0c\u89ba\u5f97\u8981\u63a7\u5236\u8eab\u9ad4\u5f88\u7d2f<\/p>\n\n\n\n<p>\u4f46\u5f8c\u4f86\u6211\u6162\u6162\u610f\u8b58\u5230\u81ea\u7531\u91cd\u91cf\u5c0d\u65bc\u9032\u6b65\u5e45\u5ea6\u7684\u5f71\u97ff\u300c<strong>\u5f88\u5927<\/strong>\u300d<\/p>\n\n\n\n<p>\u624d\u958b\u59cb\u628a<a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%8A%9B%E9%87%8F%E8%A8%93%E7%B7%B4\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%8A%9B%E9%87%8F%E8%A8%93%E7%B7%B4\">\u81ea\u7531\u91cd\u91cf\u7684\u8a13\u7df4<\/a>\u52a0\u5165\u6211\u7684\u83dc\u55ae\u88e1\uff0c\u5176\u4e2d\u300c\u69d3\u9234\u5212\u8239\u300d\u5c31\u662f\u5f88\u597d\u7684\u52d5\u4f5c<\/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=\"138\" height=\"138\" 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: 138px) 100vw, 138px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7df4<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\u7684\u597d\u8655\uff1a<\/p>\n\n\n\n<ul><li>\u6838\u5fc3\u7684\u5f37\u5316<\/li><li>\u63d0\u5347\u80cc\u90e8\u529b\u91cf<\/li><li>\u523a\u6fc0\u6574\u500b\u80cc\u90e8<\/li><li>\u4e0a\u80a2\u9032\u6b65\u5e45\u5ea6\u5927<\/li><li>\u53ef\u7576\u4f5c\u81e5\u63a8\u7684\u8f14\u52a9\u52d5\u4f5c<\/li><\/ul>\n\n\n\n<p>\u6b63\u56e0\u70ba\u5b83\u7684\u597d\u8655\u5f88\u591a\uff0c\u6240\u4ee5\u6211\u624d\u6703\u9078\u64c7\u52a0\u5165\u69d3\u9234\u5212\u8239\u9019\u9805<a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u7df4\u80cc<\/a>\u7684\u7d93\u5178\u52d5\u4f5c<\/p>\n\n\n\n<p>\u800c\u540c\u6642\u5b83\u4e5f\u662f\u8b93\u6211\u300c<strong>\u80cc\u90e8\u529b\u91cf\u5927\u5e45\u63d0\u5347<\/strong>\u300d\u7684\u95dc\u9375\uff01<\/p>\n\n\n\n<p>\u3000\u3000  \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ESXuJ3npTU\"><a href=\"https:\/\/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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-row\/embed\/#?secret=ESXuJ3npTU\" data-secret=\"ESXuJ3npTU\" 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<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F_vs_%E5%99%A8%E6%A2%B0%E5%BC%8F\"><\/span><strong>2. \u81ea\u7531\u91cd\u91cf vs \u5668\u68b0\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u88e1\u6211\u60f3\u6dfa\u8ac7\u4e00\u4e0b\uff0c\u300c<strong>\u81ea\u7531\u91cd\u91cf<\/strong>\u300d\u548c\u300c<strong>\u5668\u68b0\u5f0f\u8a13\u7df4<\/strong>\u300d\u7684\u512a\u7f3a\u9ede<\/p>\n\n\n\n<p>\u8b93\u4f60\u66f4\u660e\u767d\uff0c\u70ba\u4ec0\u9ebc\u4f60\u8a72\u591a\u7df4\u7df4\u69d3\u9234\u5212\u8239\uff1a<\/p>\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\">\u81ea\u7531\u91cd\u91cf<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5668\u68b0\u5f0f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u512a\u9ede<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u66f4\u6709\u5229\u65bc\u589e\u808c<br>2. \u66f4\u7b26\u5408\u4eba\u9ad4\u529b\u5b78<br>3. \u53ef\u4ee5\u5f37\u5316\u5168\u8eab\u529b\u91cf<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u53ef\u505a\u8f03\u91cd<br>2. \u53d7\u50b7\u98a8\u96aa\u8f03\u5c0f<br>3. \u8f03\u9069\u5408\u7df4\u7dda\u689d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7f3a\u9ede<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u65b0\u624b\u8f03\u4e0d\u6562\u5617\u8a66<br>2. \u9700\u8981\u5927\u91cf\u7684\u6838\u5fc3\u7a69\u5b9a<br>3. \u53d7\u50b7\u98a8\u96aa\u76f8\u5c0d\u9020\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u8f03\u4e0d\u7b26\u5408\u4eba\u9ad4\u529b\u5b78<br>2. \u808c\u8089\u6210\u9577\u5e45\u5ea6\u6709\u9650<br>3. \u5c0d\u65bc\u529b\u91cf\u7684\u6210\u9577\u6709\u9650<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u5169\u7a2e\u8a13\u7df4\u6a21\u5f0f\u90fd\u6709\u5404\u81ea\u7684\u512a\u7f3a\u9ede\uff0c\u4f60\u7576\u7136\u4e5f\u53ef\u4ee5\u4f9d\u64da\u81ea\u5df1\u7684\u72c0\u6cc1\u53bb\u505a\u9078\u64c7<\/p>\n\n\n\n<p>\u800c\u4eca\u5929\u6211\u7684\u76ee\u7684\u662f\u8981\u589e\u808c\u3001\u63d0\u5347\u529b\u91cf\uff0c\u6240\u4ee5\u6211\u6703\u9078\u64c7\u505a\u9019\u7a2e<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u81ea\u7531\u91cd\u91cf<\/span><\/strong>\u7684\u69d3\u9234\u5212\u8239\u52d5\u4f5c<\/p>\n\n\n\n<p>\u60f3\u518d\u4e86\u89e3\u66f4\u591a\u95dc\u65bc\u300c<strong>\u81ea\u7531\u91cd\u91cf<\/strong>\u300d\u548c\u300c<strong>\u5668\u68b0\u5f0f\u8a13\u7df4<\/strong>\u300d\u89c0\u5ff5\u7684\u4eba\uff0c\u53ef\u4ee5\u53c3\u8003 <strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">SBD Taiwan<\/span><\/span><\/strong>\uff0c\u5167\u5bb9\u975e\u5e38\u7684\u8c50\u5bcc\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u81ea\u7531\u91cd\u91cf\uff0f\u56fa\u5b9a\u5f0f\u5668\u6750 \u6548\u679c\u5dee\u5f88\u5927\uff0c\u4f60\u4e0d\u77e5\u9053\uff1f\ud83d\ude31\u3010SBD\u602a\u7378\u8b1b\u5802 S1: E6\u3011\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RDnfpDRc1ak?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\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=\"3_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9%E6%9C%89%E5%93%AA%E4%BA%9B%E6%8F%A1%E6%B3%95%EF%BC%9F%E6%9C%83%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>3. \u69d3\u9234\u5212\u8239\u6709\u54ea\u4e9b\u63e1\u6cd5<strong>\uff1f<\/strong>\u6703\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5225\u770b<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\u53ea\u6709\u7c21\u55ae\u56db\u500b\u5b57\uff0c\u5b83\u5176\u5be6\u9084\u662f\u6709\u5340\u5225\u7684\u54e6\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\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"149\" height=\"149\" 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: 149px) 100vw, 149px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6839\u64da<strong>\u300c<span class=\"has-inline-color has-vivid-red-color\">\u63e1\u8ddd<\/span>\u300d<\/strong>\uff0c\u69d3\u9234\u5212\u8239\u53ef\u4ee5\u5206\u6210\uff1a<\/p>\n\n\n\n<ul><li>\u5bec\u63e1<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\uff1a\u63e1\u8ddd\u8f03\u5bec<\/li><li>\u7a84\u63e1<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\uff1a\u63e1\u8ddd\u8f03\u7a84<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"640\" height=\"360\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/narrow-vs-wide-row.jpg\" alt=\"\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\" class=\"wp-image-2704\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/narrow-vs-wide-row.jpg 640w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/narrow-vs-wide-row-300x169.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p>\u3000\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\">\u5bec\u63e1\u300c\u69d3\u9234\u5212\u8239\u300d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7a84\u63e1\u300c\u69d3\u9234\u5212\u8239\u300d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u523a\u6fc0\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u80cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u95ca\u80cc\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u62c9\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80f8\u9aa8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u809a\u5b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u5212\u8239\u9ad8\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u8098\u958b\u5e45<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u958b(45\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u7a84<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\uff03\u5bec\u63e1\u300c\u69d3\u9234\u5212\u8239\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=\"431\" height=\"248\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u80cc-\u5bec\u63e1.jpg\" alt=\"\u69d3\u9234\u5212\u8239-\u5bec\u63e1\" class=\"wp-image-2558\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u80cc-\u5bec\u63e1.jpg 431w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u80cc-\u5bec\u63e1-300x173.jpg 300w\" sizes=\"(max-width: 431px) 100vw, 431px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\uff03\u7a84\u63e1\u300c\u69d3\u9234\u5212\u8239\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u80cc-\u7a84\u63e1.jpg\" alt=\"\u69d3\u9234\u5212\u8239-\u7a84\u63e1\" class=\"wp-image-2559\" width=\"427\" height=\"242\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u80cc-\u7a84\u63e1.jpg 438w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u80cc-\u7a84\u63e1-300x170.jpg 300w\" sizes=\"(max-width: 427px) 100vw, 427px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6839\u64da<strong>\u300c<span class=\"has-inline-color has-vivid-red-color\">\u65b9\u5411<\/span><span class=\"has-inline-color has-black-color\">\u300d<\/span><\/strong>\uff0c\u69d3\u9234\u5212\u8239\u53ef\u4ee5\u5206\u6210\uff1a<\/p>\n\n\n\n<ul><li>\u6b63\u624b<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\uff1a\u96d9\u624b\u6b63\u63e1<\/li><li>\u53cd\u624b<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\uff1a\u96d9\u624b\u53cd\u63e1<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"412\" height=\"178\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u6b63\u53cd\u624b.jpg\" alt=\"\u69d3\u9234\u5212\u8239-\u6b63\u53cd\u63e1\" class=\"wp-image-2706\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u6b63\u53cd\u624b.jpg 412w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u6b63\u53cd\u624b-300x130.jpg 300w\" sizes=\"(max-width: 412px) 100vw, 412px\" \/><\/figure>\n\n\n\n<p>\u3000\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\">\u6b63\u624b\u300c\u69d3\u9234\u5212\u8239\u300d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u53cd\u624b\u300c\u69d3\u9234\u5212\u8239\u300d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u523a\u6fc0\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u80cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u95ca\u80cc\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u62c9\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u809a\u5b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u809a\u5b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u5212\u8239\u9ad8\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u6a23<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u6a23<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u8098\u958b\u5e45<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u958b(45\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u7a84<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\uff03\u6b63\u624b\u300c\u69d3\u9234\u5212\u8239\u300d vs  \u53cd\u624b\u300c\u69d3\u9234\u5212\u8239\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u80cc-\u6b63\u53cd\u63e1.jpg\" alt=\"\u69d3\u9234\u5212\u8239-\u6b63\u53cd\u63e12\" class=\"wp-image-2560\" width=\"528\" height=\"301\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u80cc-\u6b63\u53cd\u63e1.jpg 606w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u80cc-\u6b63\u53cd\u63e1-300x171.jpg 300w\" sizes=\"(max-width: 528px) 100vw, 528px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u9084\u6709\u6578\u64da\u986f\u793a\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=\"540\" height=\"250\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u6578\u64da.jpg\" alt=\"\u69d3\u9234\u5212\u8239-\u6578\u64da\u5206\u6790\" class=\"wp-image-2556\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u6578\u64da.jpg 540w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u6578\u64da-300x139.jpg 300w\" sizes=\"(max-width: 540px) 100vw, 540px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6b63\u624b<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\uff1a\u6703\u7528\u5230\u8f03\u591a\u7684\u83f1\u5f62\u808c<\/p>\n\n\n\n<ul><li>\u95ca\u80cc\u808c\uff1a68.7<\/li><li>\u83f1\u5f62\u808c\uff1a62.2<\/li><li>\u4e8c\u982d\u808c\uff1a8.6<\/li><\/ul>\n\n\n\n<p>\u53cd\u624b<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\uff1a\u6703\u7528\u5230\u8f03\u591a\u7684\u95ca\u80cc\u808c\u3001\u4e8c\u982d\u808c<\/p>\n\n\n\n<ul><li>\u95ca\u80cc\u808c\uff1a72.7<\/li><li>\u83f1\u5f62\u808c\uff1a58.6<\/li><li>\u4e8c\u982d\u808c\uff1a19.1<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u80cc\u808c\u5716-1.jpg\" alt=\"\u80cc\u808c\u89e3\u5256\u5716\" class=\"wp-image-1612\" width=\"262\" height=\"320\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u80cc\u808c\u5716-1.jpg 441w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u80cc\u808c\u5716-1-245x300.jpg 245w\" sizes=\"(max-width: 262px) 100vw, 262px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u7d9c\u5408\u4f86\u8aaa\uff1a<\/p>\n\n\n\n<p>\u60f3\u523a\u6fc0\u66f4\u591a\u7684\u300c\u4e0a\u80cc\u300d\uff1a\u5bec\u63e1 + \u6b63\u624b<\/p>\n\n\n\n<p>\u60f3\u523a\u6fc0\u66f4\u591a\u7684\u300c\u95ca\u80cc\u808c\u300d\uff1a\u7a84\u63e1 + \u53cd\u624b<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"Xup7NX2b0H\"><a href=\"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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lat-pulldown\/embed\/#?secret=Xup7NX2b0H\" data-secret=\"Xup7NX2b0H\" 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>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9_%E2%80%93_%E6%AD%A3%E7%A2%BA%E6%AD%A5%E9%A9%9F\"><\/span><strong>4. \u69d3\u9234\u5212\u8239 &#8211; \u6b63\u78ba\u6b65\u9a5f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u88e1\u7684\u6b65\u9a5f\u6703\u4ee5\u4e00\u822c\u7684\u300c\u4e2d\u7b49\u63e1\u8ddd\u300d\u69d3\u9234\u5212\u8239\u70ba\u4e3b\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"110\" height=\"110\" 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: 110px) 100vw, 110px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E9%81%B8%E5%AE%9A%E8%B5%B7%E5%A7%8B%E4%BD%8D%E7%BD%AE\"><\/span><strong>Step1 \u9078\u5b9a\u8d77\u59cb\u4f4d\u7f6e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u88e1\u6709\u5169\u7a2e\u69d3\u9234\u5212\u8239\u7684\u8d77\u59cb\u4f4d\u7f6e\uff1a<\/p>\n\n\n\n<ul><li>\u5f9e\u5730\u9762\u958b\u59cb<\/li><li>\u5f9e\u8b77\u69d3\u958b\u59cb<\/li><\/ul>\n\n\n\n<p>\u9664\u975e\u771f\u7684\u6c92\u6709\u591a\u7684\u6df1\u8e72\u67b6\u80fd\u8b93\u4f60\u4f7f\u7528\uff0c\u5426\u5247\u6211\u90fd\u6703\u5efa\u8b70\u5f9e\u8b77\u69d3\u7684\u9ad8\u5ea6\u958b\u59cb\u7df4\u7fd2\u69d3\u9234\u5212\u8239<\/p>\n\n\n\n<p>\u56e0\u70ba\u662f\u5f9e\u8b77\u69d3\u7684\u9ad8\u5ea6\u8d77\u69d3\uff0c\u6240\u4ee5\u4f60\u4e0d\u5fc5\u6574\u500b\u4eba\u4e0b\u8e72\u5230\u5730\u677f\uff0c\u4e5f\u53ef\u4ee5\u6e1b\u5c11\u300c<strong>\u5713\u80cc<\/strong>\u300d\u7684\u60c5\u6cc1\u767c\u751f<\/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\/02\/\u69d3\u9234\u5212\u8239-\u8d77\u59cb.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u8d77\u69d3\u4f4d\u7f6e\" class=\"wp-image-2561\" width=\"432\" height=\"160\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u8d77\u59cb.jpg 363w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u8d77\u59cb-300x111.jpg 300w\" sizes=\"(max-width: 432px) 100vw, 432px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5f9e\u9019\u5f35\u5716\u4e2d\uff0c\u5f88\u6e05\u695a\u7684\u770b\u5230\u5f9e\u5730\u9762\u3001\u8b77\u69d3\u958b\u59cb\u7684\u5dee\u7570<\/p>\n\n\n\n<p>\u800c\u4e00\u822c\u69d3\u9234\u5212\u8239\u7684\u8b77\u69d3\u9ad8\u5ea6\uff0c\u5927\u7d04\u662f\u5728\u4f60\u7684\u819d\u84cb\u3001\u819d\u84cb\u7565\u4e0b\u65b9\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E8%AA%BF%E6%95%B4%E7%AB%99%E4%BD%8D\"><\/span><strong>Step2 \u8abf\u6574\u7ad9\u4f4d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u69d3\u9234\u5212\u8239\u9069\u5408\u7684\u7ad9\u8ddd\u5927\u7d04\u662f\u4ecb\u65bc\u5c41\u80a1\uff5e\u80a9\u8180\u4e4b\u9593\u7684\u5bec\u5ea6<\/p>\n\n\n\n<p>\u6bd4\u80a9\u8180\u7a84\u4e00\u4e9b\uff0c\u6bd4\u5c41\u80a1\u5bec\u4e00\u4e9b\u7684\u8ddd\u96e2\uff0c\u8eab\u9ad4\u8981\u7ad9\u5728\u69d3\u7684\u6b63\u4e2d\u9593<\/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\/02\/barbell.png\" alt=\"\u69d3\u9234\u5212\u8239 - \u7ad9\u4f4d\" class=\"wp-image-2563\" width=\"206\" height=\"285\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7b49\u5230\u719f\u7df4\u4e86\u4ee5\u5f8c\uff0c\u53ef\u4ee5\u518d\u4f9d\u7167\u81ea\u5df1\u6700\u8212\u670d\u7684\u7ad9\u8ddd\u53bb\u505a\u8abf\u6574<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u8173\u5c16\u4e5f\u53ef\u4ee5\u7a0d\u5fae\u5f80\u5916\u958b\uff0c\u5728\u69d3\u9234\u5212\u8239\u9032\u884c\u7684\u904e\u7a0b\u4e2d\u4e5f\u80fd\u66f4\u8212\u670d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u69d3\u4f4d\u5927\u7d04\u6703\u843d\u5728\u300c\u8173\u638c\u524d\u6bb5\u300d<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"181\" height=\"270\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u8173\u80cc.jpg\" alt=\"\u8173\u638c\u524d\u6bb5\" class=\"wp-image-2564\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u5efa\u8b70\u50cf\u786c\u8209\u4e00\u6a23\uff0c\u5c07\u69d3\u96e2\u81ea\u5df1\u7684\u8173\u5f88\u8fd1\uff0c\u800c\u662f\u96e2\u8eab\u9ad4\u7a0d\u5fae\u6709\u4e9b\u8ddd\u96e2<\/p>\n\n\n\n<p>\u9019\u6a23\u53ef\u4ee5\u9632\u6b62\u5728\u69d3\u9234\u5212\u8239\u7684\u904e\u7a0b\u4e2d\uff0c\u767c\u751f\u69d3\u9234\u6253\u5230\u8173\u7684\u554f\u984c<\/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=\"Step3_%E6%8F%A1%E6%A7%93\"><\/span><strong>Step3 \u63e1\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u63e1\u8ddd\u65b9\u9762\uff0c\u9019\u88e1\u5148\u8aaa\u4e00\u822c\u7684\u69d3\u9234\u5212\u8239\uff1a<\/p>\n\n\n\n<p>\u53ea\u8981\u5728\u4f60\u7684\u7ad9\u4f4d\u8abf\u6574\u597d\u5f8c\uff0c\u5c07\u96d9\u624b\u81f3\u65bc\u819d\u84cb\u5916\u5074\u5373\u53ef<\/p>\n\n\n\n<p>\u4e5f\u6709\u4eba\u8aaa\u300c<strong>\u8207\u80a9\u540c\u5bec<\/strong>\u300d\u7684\u8ddd\u96e2\uff0c\u57fa\u672c\u4e0a\u53ea\u8981\u662f\u4f60\u8212\u670d\u7684\u4f4d\u7f6e\u90fd\u53ef\u4ee5<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"388\" height=\"198\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u63e1\u69d3.jpg\" alt=\"\u63e1\u8ddd\" class=\"wp-image-2565\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u63e1\u69d3.jpg 388w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u63e1\u69d3-300x153.jpg 300w\" sizes=\"(max-width: 388px) 100vw, 388px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u518d\u4f86\u8981\u8aaa\u8aaa\u4e0d\u540c\u5bec\u5ea6\u7684\u63e1\u6cd5\uff0c\u9019\u88e1\u518d\u8907\u7fd2\u4e00\u6b21\uff1a<\/p>\n\n\n\n<ul><li>\u5bec\u63e1<strong>\u300c\u69d3\u9234\u5212\u8239\u300d<\/strong>\uff1a\u63e1\u8ddd\u8f03\u5bec<\/li><li>\u7a84\u63e1<strong>\u300c\u69d3\u9234\u5212\u8239\u300d<\/strong>\uff1a\u63e1\u8ddd\u8f03\u7a84<\/li><\/ul>\n\n\n\n<p>\u53ea\u8981\u6bd4\u539f\u672c\u63e1\u8ddd\u9084\u8981\u7a84\uff0c\u5c31\u53eb\u300c\u7a84\u63e1\u300d\uff1b\u53ea\u8981\u6bd4\u539f\u672c\u63e1\u8ddd\u9084\u8981\u5bec\uff0c\u5c31\u53eb\u300c\u5bec\u63e1\u300d<\/p>\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\">\u5bec\u63e1\u300c\u69d3\u9234\u5212\u8239\u300d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7a84\u63e1\u300c\u69d3\u9234\u5212\u8239\u300d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u523a\u6fc0\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u80cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u95ca\u80cc\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u62c9\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80f8\u9aa8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u809a\u5b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u5212\u8239\u9ad8\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u8098\u958b\u5e45<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u958b(45\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u7a84<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6700\u5f8c\u662f\u6b63\u63e1\u3001\u53cd\u63e1\u7684\u9078\u64c7\uff1a<\/p>\n\n\n\n<ul><li>\u6b63\u624b<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\uff1a\u96d9\u624b\u6b63\u63e1<\/li><li>\u53cd\u624b<strong>\u300c<strong>\u69d3\u9234\u5212\u8239<\/strong>\u300d<\/strong>\uff1a\u96d9\u624b\u53cd\u63e1<\/li><\/ul>\n\n\n\n<p>\u4e00\u822c\u90fd\u5efa\u8b70\u5f9e\u300c\u6b63\u624b\u300d\u958b\u59cb\u7df4\u7fd2\uff0c\u91cd\u91cf\u9078\u64c7\u4e0a\u4e5f\u4e0d\u8981\u592a\u91cd\uff0c\u5148\u4ee5\u52d5\u4f5c\u6a19\u6e96\u70ba\u4e3b<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u56e0\u70ba\u300c\u53cd\u624b\u69d3\u9234\u5212\u8239\u300d\u6703\u4f7f\u7528\u5230\u8f03\u591a\u7684\u4e8c\u982d\uff0c\u6240\u4ee5\u91cd\u91cf\u6703\u6bd4\u6b63\u624b\u7684\u518d\u8f15\u4e00\u4e9b<\/p>\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\">\u6b63\u624b\u300c\u69d3\u9234\u5212\u8239\u300d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u53cd\u624b\u300c\u69d3\u9234\u5212\u8239\u300d<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u523a\u6fc0\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u80cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u95ca\u80cc\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u62c9\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u809a\u5b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u809a\u5b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u5212\u8239\u9ad8\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u6a23<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u6a23<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u8098\u958b\u5e45<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u958b(45\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u7a84<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u80cc\u90e8\u53ef\u4ee5\u627f\u53d7\u8f03\u5927\u91cd\u91cf\uff0c\u4f46\u624b\u90e8\u9084\u662f\u6c92\u529b\u7684\u8a71\uff0c\u5c31\u53ef\u4ee5\u8a66\u8a66\u63e1\u529b\u597d\u5e6b\u624b &#8211; <a href=\"http:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/lifting-straps\/\"><strong>\u62c9\u529b\u5e36<\/strong><\/a><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"eAm50mHeDF\"><a href=\"https:\/\/physicfit.com\/lifting-straps\/\">\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lifting-straps\/embed\/#?secret=eAm50mHeDF\" data-secret=\"eAm50mHeDF\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E8%B5%B7%E6%A7%93\"><\/span><strong>Step4 \u8d77\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u69d3\u9234\u5212\u8239\u7684\u8d77\u69d3\u59ff\u52e2\u90fd\u6703\u4ee5\u300c<a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\">\u50b3\u7d71\u786c\u8209<\/a>\u300d\u59ff\u52e2\u70ba\u4e3b<\/p>\n\n\n\n<p>\u4e0d\u904e\u56e0\u70ba\u69d3\u9234\u5212\u8239\u6240\u4f7f\u7528\u7684\u91cd\u91cf\uff0c\u901a\u5e38\u4e0d\u6703\u8ddf\u786c\u8209\u4e00\u6a23\u91cd\uff0c\u6240\u4ee5\u4e0d\u592a\u9700\u8981\u64d4\u5fc3\u53d7\u50b7\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\uff03\u5f9e\u8b77\u69d3\u4e0a\u8d77\u69d3<\/strong><\/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=\"311\" height=\"281\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82391.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u5f9e\u8b77\u69d3\u4e0a\u8d77\u69d3\" class=\"wp-image-7611\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82391.jpg 311w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82391-300x271.jpg 300w\" sizes=\"(max-width: 311px) 100vw, 311px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\uff03\u5f9e\u5730\u9762\u8d77\u69d3<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"314\" height=\"281\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82392.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u5f9e\u5730\u9762\u8d77\u69d3\" class=\"wp-image-7613\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82392.jpg 314w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82392-300x268.jpg 300w\" sizes=\"(max-width: 314px) 100vw, 314px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u5169\u7a2e\u69d3\u9234\u5212\u8239\u7684\u8d77\u69d3\u65b9\u5f0f\u90fd\u4e00\u6a23\uff0c\u53ea\u662f\u4e00\u500b\u662f\u5f9e\u8b77\u69d3\u4e0a\u958b\u59cb\uff0c\u4e00\u500b\u662f\u5f9e\u5730\u9762\u4e0a\u958b\u59cb<\/p>\n\n\n\n<p>\u4e0d\u904e\u6211\u500b\u4eba\u5efa\u8b70\uff0c\u9084\u662f\u5f9e\u8b77\u69d3\u4e0a\u958b\u59cb\u6bd4\u8f03\u597d\uff0c\u53ef\u4ee5\u5927\u5927\u7684\u6e1b\u5c11\u4e0b\u80cc\u53d7\u50b7\u7684\u6a5f\u7387<\/p>\n\n\n\n<p>\u800c\u8b77\u69d3\u7684\u9ad8\u5ea6\u5927\u7d04\u662f\u4ecb\u65bc\u819d\u84cb\uff5e\u819d\u84cb\u7565\u4e0b\u65b9\u7684\u4f4d\u7f6e\u70ba\u6700\u4f73\u7684\u69d3\u9234\u5212\u8239\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/h4>\n\n\n\n<ol><li>\u5c41\u80a1\u5411\u5f8c\u63a8<\/li><li>\u5f4e\u8170\u81f3\u99dd\u80cc\u524d\uff0c\u505c\u4e0b<\/li><li>\u96d9\u624b\u63e1\u4f4f\u69d3<\/li><\/ol>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u662f\u5f9e\u54ea\u500b\u9ad8\u5ea6\u8d77\u69d3\u7684\uff0c\u90fd\u8981\u4fdd\u6301\u80cc\u90e8\u7684\u6c34\u5e73<\/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\/02\/\u69d3\u9234\u5212\u8239-\u6c34\u5e73.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u80cc\u90e8\u6c34\u5e73\" class=\"wp-image-2566\" width=\"279\" height=\"223\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4e00\u822c\u80cc\u90e8\u4e0b\u5f4e\u7684\u5e45\u5ea6\u4ecb\u65bc15\uff5e45\u00b0\u9593\uff0c\u8d8a\u63a5\u8fd115\u00b0\u7684\u6a19\u6e96\u52d5\u4f5c\u8d8a\u597d<\/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=\"185\" height=\"270\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e0b\u5f4e-15-20.png\" alt=\"\u69d3\u9234\u5212\u8239 - \u89d2\u5ea6\" class=\"wp-image-2567\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e0d\u7ba1\u600e\u9ebc\u5f4e\u8170\uff0c\u90fd\u6703\u4e0b\u80cc\u4e0d\u8212\u670d\u3001\u8eab\u9ad4\u4e0d\u7a69\u5b9a\uff0c\u9019\u500b\u6642\u5019\u5c31\u53ef\u4ee5\u914d\u6234 &#8211; <a href=\"http:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/weight-lifting-belt\/\"><strong>\u5065\u8eab\u8170\u5e36<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"oHH3jMHkPO\"><a href=\"https:\/\/physicfit.com\/weight-lifting-belt\/\">\u3010\u5065\u8eab\u8170\u5e36\u5168\u653b\u7565\u3011\u63a8\u85a6\u4f60\u978f\u56fa\u6838\u5fc3\u7684\u597d\u5925\u4f34\uff0c\u5065\u8eab\u4e0d\u8170\u75db\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5065\u8eab\u8170\u5e36\u5168\u653b\u7565\u3011\u63a8\u85a6\u4f60\u978f\u56fa\u6838\u5fc3\u7684\u597d\u5925\u4f34\uff0c\u5065\u8eab\u4e0d\u8170\u75db\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/weight-lifting-belt\/embed\/#?secret=oHH3jMHkPO\" data-secret=\"oHH3jMHkPO\" 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=\"Step5_%E9%96%8B%E5%A7%8B%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9\"><\/span><strong>Step5 \u958b\u59cb\u69d3\u9234\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u59ff\u52e2\u90fd\u8abf\u6574\u597d\u5f8c\uff0c\u4f60\u5c31\u53ef\u4ee5\u958b\u59cb\u69d3\u9234\u5212\u8239\u5566\uff01<\/p>\n\n\n\n<p>     \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"361\" height=\"356\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82394.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u9810\u5099\u59ff\u52e2\" class=\"wp-image-7614\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82394.jpg 361w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82394-300x296.jpg 300w\" sizes=\"(max-width: 361px) 100vw, 361px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u53ea\u8981\u4f60\u524d\u9762\u7684\u8eab\u9ad4\u59ff\u52e2\u8abf\u6574\u597d\uff0c\u63a5\u4e0b\u4f86\u53ea\u8981\u7528\u300c\u80cc\u300d\u5c07\u69d3\u5f80\u5f8c\u5e36\u5373\u53ef<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u88e1\u6709\u4e00\u500b\u69d3\u9234\u5212\u8239\u6aa2\u67e5\u6e05\u55ae\u8981\u7d66\u4f60\uff1a<\/p>\n\n\n\n<ul><li>\u904e\u7a0b\u4e2d\uff0c\u6838\u5fc3\u6536\u7dca<\/li><li>\u80f8\u90e8\u5fae\u633a\uff0c\u80a9\u80db\u5f8c\u6536<\/li><li>\u624b\u8098\u4e0a\u6ed1\uff0c\u8d85\u904e\u8eab\u9ad4<\/li><li>\u69d3\u8981\u78b0\u5230\u809a\u5b50\uff0c\u6216\u63a5\u8fd1<\/li><\/ul>\n\n\n\n<p>\u5f9e\u80cc\u9762\u4f86\u770b\uff0c\u4f60\u7684\u80a9\u80db\u662f\u6703\u96a8\u8457\u52d5\u4f5c\uff0c\u91cd\u8907\u7684\u62c9\u4f38\u3001\u6536\u7dca<\/p>\n\n\n\n<p> \u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"633\" height=\"302\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82393.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u555f\u52d5\u80cc\u808c\" class=\"wp-image-7615\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82393.jpg 633w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u69d3\u9234\u5212\u82393-300x143.jpg 300w\" sizes=\"(max-width: 633px) 100vw, 633px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u60f3\u9023\u7e8c\u505a\u597d\u5e7e\u4e0b\u69d3\u9234\u5212\u8239\u7684\u8a71\uff0c\u6211\u6703\u5efa\u8b70\u6bcf\u4e0b\u90fd\u5c07\u69d3\u653e\u81f3\u300c\u6700\u4f4e\u8655\u300d\u518d\u91cd\u8907\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9019\u6a23\u53ef\u4ee5\u6700\u5927\u5316\u7684\u523a\u6fc0\u4f60\u7684\u80cc\u90e8\uff0c\u540c\u6642\u91cd\u91cf\u4e5f\u4e0d\u6703\u7528\u7684\u592a\u91cd\uff0c\u56e0\u70ba\u52a0\u5165\u9019\u7a2e\u6536\u7e2e\u63a7\u5236\u7684\u69d3\u9234\u5212\u8239\u6703\u66f4\u5403\u529b<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ixKrbCw0hp\"><a href=\"https:\/\/physicfit.com\/core-training\/\">\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u300c\u771f\u6b63\u7684\u300d\u529f\u80fd\uff01\u521d\u968e\u5230\u9032\u968e\u52d5\u4f5c<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u300c\u771f\u6b63\u7684\u300d\u529f\u80fd\uff01\u521d\u968e\u5230\u9032\u968e\u52d5\u4f5c &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/core-training\/embed\/#?secret=ixKrbCw0hp\" data-secret=\"ixKrbCw0hp\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9_%E2%80%93_%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4Q%EF%BC%86A\"><\/span><strong>5. \u69d3\u9234\u5212\u8239 &#8211; \u5e38\u898b\u932f\u8aa4Q\uff06A<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u5f8c\u8981\u4f86\u5e6b\u5404\u4f4d\u89e3\u7b54\u4e00\u4e0b\u5e38\u898b\u7684\u69d3\u9234\u5212\u8239\u554f\u984c\uff0c\u540c\u6642\u4e5f\u662f\u70ba\u4e86\u907f\u514d\u4f60\u5728\u8a13\u7df4\u4e2d\u53d7\u50b7<\/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=\"108\" height=\"108\" 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: 108px) 100vw, 108px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%8C%AF%E8%AA%A41%EF%BC%9A%E7%AB%99%E7%9A%84%E5%A4%AA%E9%AB%98\"><\/span><strong>\u932f\u8aa41\uff1a\u7ad9\u7684\u592a\u9ad8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u662f\u69d3\u9234\u5212\u8239\u6700\u5e38\u898b\u7684\u932f\u8aa4\u4e4b\u4e00\uff0c\u5927\u90e8\u5206\u90fd\u662f\u56e0\u70ba\u6d3b\u52d5\u5ea6\u4e0d\u597d\u3001\u4e0b\u80cc\u4e0d\u8212\u670d\u6240\u5c0e\u81f4<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u592a\u9ad8.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u932f\u8aa41\" class=\"wp-image-2568\" width=\"155\" height=\"287\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7ad9\u7684\u592a\u9ad8\u6703\u5c0e\u81f4\uff1a<\/p>\n\n\n\n<ul><li>\u80cc\u90e8\u523a\u6fc0\u8f03\u5c11<\/li><li>\u7df4\u5230\u5927\u91cf\u7684\u659c\u65b9\u808c<\/li><li>\u817f\u90e8\u8981\u51fa\u66f4\u591a\u529b\u7a69\u56fa<\/li><\/ul>\n\n\n\n<p>\u5207\u8a18\uff0c\u69d3\u9234\u5212\u8239\u4e0b\u5f4e\u6700\u4f73\u7684\u89d2\u5ea6\u5927\u7d04\u662f15\uff5e45\u00b0\uff0c\u8d8a\u63a5\u8fd115\u00b0\u7684\u6a19\u6e96\u52d5\u4f5c\u8d8a\u597d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%8C%AF%E8%AA%A42%EF%BC%9A%E5%BD%8E%E5%A4%AA%E4%BD%8E\"><\/span><strong>\u932f\u8aa42\uff1a\u5f4e\u592a\u4f4e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6709\u4eba\u69d3\u9234\u5212\u8239\u7ad9\u592a\u9ad8\uff0c\u5c31\u4e00\u5b9a\u6703\u6709\u4eba\u5f4e\u592a\u4f4e\uff0c\u4e5f\u5c31\u662f\u6211\u5011\u5e38\u8aaa\u7684\u300c\u5713\u80cc\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u69d3\u9234\u5212\u8239-\u5f4e\u592a\u4f4e.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u932f\u8aa42\" class=\"wp-image-2569\" width=\"176\" height=\"270\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u500b\u932f\u8aa4\u53c8\u6bd4\u525b\u624d\u7684\u7ad9\u592a\u9ad8\u300c\u5371\u96aa\u300d\u4e86\uff0c\u4e00\u5b9a\u8981\u4fee\u6b63\u9019\u500b\u52d5\u4f5c\uff01<\/p>\n\n\n\n<p>\u5f4e\u592a\u4f4e\u6703\u5c0e\u81f4\uff1a<\/p>\n\n\n\n<ul><li>\u5713\u80cc\uff0c\u4e0b\u80cc\u53d7\u50b7<\/li><li>\u91cd\u91cf\u96c6\u4e2d\u5728\u810a\u690e<\/li><\/ul>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"RqEw7yv2wq\"><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=RqEw7yv2wq\" data-secret=\"RqEw7yv2wq\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%8C%AF%E8%AA%A43%EF%BC%9A%E8%82%A9%E8%86%80%E5%85%A7%E6%97%8B\"><\/span><strong>\u932f\u8aa43\uff1a\u80a9\u8180\u5167\u65cb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u59ff\u52e2\u4e0a\u932f\u8aa4\u6211\u4e5f\u66fe\u7d93\u72af\u904e\uff0c\u6240\u4ee5\u6211\u60f3\u8b93\u4f60\u5011\u4e5f\u4e86\u89e3<\/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\/02\/\u69d3\u9234\u5212\u8239-\u80a9\u8180\u5167\u65cb.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u932f\u8aa43\" class=\"wp-image-2570\" width=\"237\" height=\"158\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u901a\u5e38\u6703\u6709\u300c\u80a9\u8180\u5167\u65cb\u300d\u7684\u60c5\u6cc1\u767c\u751f\uff0c\u9664\u4e86\u4f60\u59ff\u52e2\u932f\u8aa4\u4ee5\u5916\uff0c\u5c31\u662f\u5728\u591a\u6b21\u6578\u3001\u5927\u91cd\u91cf\u7684\u69d3\u9234\u5212\u8239\u6642<\/p>\n\n\n\n<p>\u56e0\u70ba\u8eab\u9ad4\u6703\u96a8\u8457\u6b21\u6578\u3001\u91cd\u91cf\u7684\u589e\u52a0\uff0c\u69d3\u9234\u5212\u8239\u7684\u52d5\u4f5c\u958b\u59cb\u4e0d\u50cf\u7b2c\u4e00\u4e0b\u4e00\u6a23\u7a69\u56fa\uff0c\u5c31\u6703\u958b\u59cb\u80a9\u8180\u4ee3\u511f<\/p>\n\n\n\n<p>\u7576\u4f60\u7df4\u5b8c\u69d3\u9234\u5212\u8239\uff0c\u5c31\u6703\u767c\u73fe\u4f60\u9178\u7684\u662f\u80a9\u8180\uff0c\u800c\u4e0d\u662f\u80cc\u808c\uff01\u800c\u4e14\u80a9\u8180\u6703\u975e\u5e38\u7684\u4e0d\u8212\u670d<\/p>\n\n\n\n<p>\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u91cd\u91cf\u4e0d\u8981\u4f7f\u7528\u592a\u91cd<\/li><li>\u6b21\u6578\u5927\u7d048\uff5e10\u4e0b<\/li><li>\u6bcf\u4e00\u4e0b\u90fd\u78ba\u5be6\u7684\u505a\u5b8c<\/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=\"%E9%8C%AF%E8%AA%A44%EF%BC%9A%E6%A7%93%E6%8B%89%E7%9A%84%E5%A4%AA%E9%AB%98\"><\/span><strong>\u932f\u8aa44\uff1a\u69d3\u62c9\u7684\u592a\u9ad8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u4e5f\u662f\u6211\u5728\u5065\u8eab\u623f\u4e2d\uff0c\u770b\u5230\u5f88\u591a\u65b0\u624b\u5728\u505a\u69d3\u9234\u5212\u8239\u6642\u72af\u7684\u932f\u8aa4<\/p>\n\n\n\n<p>\u901a\u5e38\u69d3\u6703\u62c9\u7684\u592a\u9ad8\uff0c\u662f\u8ddf\u4f60\u7ad9\u4f4d\u592a\u9ad8\u3001\u624b\u8098\u904e\u5ea6\u5916\u958b\u6709\u95dc<\/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\/02\/\u69d3\u9234\u5212\u8239-\u592a\u958b.jpg\" alt=\"\u69d3\u9234\u5212\u8239 - \u932f\u8aa44\" class=\"wp-image-2571\" width=\"236\" height=\"247\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u69d3\u62c9\u7684\u592a\u9ad8\u6703\u5c0e\u81f4\uff1a<\/p>\n\n\n\n<ul><li>\u624b\u90e8\u53d7\u50b7<\/li><li>\u80cc\u90e8\u523a\u6fc0\u8f03\u5c11<\/li><li>\u7df4\u5230\u5f88\u591a\u659c\u65b9\u808c<\/li><li>\u7df4\u5230\u5f88\u591a\u5f8c\u4e09\u89d2<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus_%E2%80%93_%E8%BC%94%E5%8A%A9%E8%A8%93%E7%B7%B4\"><\/span><strong>Bonus<\/strong> <strong>&#8211; \u8f14\u52a9\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6700\u5f8c\u6211\u60f3\u4f86\u63d0\u4e00\u4e0b\u69d3\u9234\u5212\u8239\u7684\u8f14\u52a9\u8a13\u7df4<\/p>\n\n\n\n<p>\u6211\u975e\u5e38\u63a8\u85a6\u65b0\u624b\u7df4\u7fd2\u300c<strong>\u53f2\u5bc6\u65af\u69d3\u9234\u5212\u8239<\/strong>\u300d\uff0c\u56e0\u70ba\u53d7\u50b7\u7684\u98a8\u96aa\u8f03\u4f4e<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u4e5f\u56e0\u70ba\u5b83\u6709\u56fa\u5b9a\u5f0f\u8ecc\u9053\uff0c\u6240\u4ee5\u6bd4\u8f03\u4e0d\u6703\u6709\u69d3\u9234\u6643\u4f86\u6643\u53bb\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/smith.jpg\" alt=\"\u53f2\u5bc6\u65af\u69d3\u9234\u5212\u8239\" class=\"wp-image-1588\" width=\"140\" height=\"262\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/smith.jpg 316w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/smith-160x300.jpg 160w\" sizes=\"(max-width: 140px) 100vw, 140px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000 \u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u5728\u5bb6\u4e5f\u80fd\u7df4\u69d3\u9234\u5212\u8239<\/strong><\/h4>\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\/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>\u3000<\/li><\/ul>\n\n\n\n<p>\u73fe\u5728\u8d8a\u4f86\u8d8a\u6d41\u884c\u7684Homegym\u5c45\u5bb6\u5065\u8eab\u623f\uff0c\u6216\u8a31\u4f60\u4e5f\u5f88\u9069\u5408\u5728\u5bb6\u88e1\u5065\u8eab\uff01<\/p>\n\n\n\n<p>\ud83d\udc49 <a href=\"https:\/\/physicfit.com\/home-vs-gym\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u3010\u5c45\u5bb6\u5065\u8eab\u623fvs\u5065\u8eab\u623f\u3011\u4f60\u9069\u5408\u54ea\u4e00\u500b\uff1f\u8a13\u7df4\u6210\u6548\u6709\u5dee\u55ce\uff1f\u5b8c\u6574\u89e3\u6790<\/strong><\/a><\/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=\"6_%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>6. \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><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\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/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\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/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\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/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\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/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\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/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\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/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\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/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=\"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\/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=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a 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\" 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