{"id":2522,"date":"2021-02-19T09:17:25","date_gmt":"2021-02-19T01:17:25","guid":{"rendered":"http:\/\/physicfit.com\/?p=2522"},"modified":"2022-09-29T13:09:20","modified_gmt":"2022-09-29T05:09:20","slug":"dumbbell-row","status":"publish","type":"post","link":"https:\/\/physicfit.com\/dumbbell-row\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p><strong>\u555e\u9234\u55ae\u81c2\u5212\u8239\uff0c<strong><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E8%83%8C\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E8%83%8C\">\u80cc\u808c<\/a>\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\u5212\u8239\u7684\u8eab\u9ad4\u524d\u50be\u89d2\u5ea6\u8981\u591a\u5c11\uff1f<\/li><li>\u555e\u9234\u5212\u8239\u7684\u59ff\u52e2\u8981\u600e\u9ebc\u64fa\uff1f\u7df4\u5b8c\u80cc\u808c\u90fd\u6c92\u611f\u89ba\uff1f<\/li><li>\u70ba\u4ec0\u9ebc\u555e\u9234\u5212\u8239\u5b8c\u4e0b\u80cc\u6703\u9178\u75db\uff1f\u80a9\u8180\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\u5212\u8239\uff5e<\/p>\n\n\n\n<p>\u3000\u3000 \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script 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href=\"https:\/\/physicfit.com\/dumbbell-row\/#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%E5%88%92%E8%88%B9%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\u5212\u8239\u7684\u91cd\u91cf\uff1f\">Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u9078\u64c7\u555e\u9234\u5212\u8239\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-row\/#Step2_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%EF%BC%8C%E5%A6%82%E4%BD%95%E8%AA%BF%E6%95%B4%E7%AB%99%E5%A7%BF%EF%BC%9F\" title=\"Step2. \u555e\u9234\u5212\u8239\uff0c\u5982\u4f55\u8abf\u6574\u7ad9\u59ff\uff1f\">Step2. \u555e\u9234\u5212\u8239\uff0c\u5982\u4f55\u8abf\u6574\u7ad9\u59ff\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-row\/#Step3_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E8%BA%AB%E9%AB%94%E7%9A%84%E5%89%8D%E5%82%BE%E8%A7%92%E5%BA%A6%E8%A6%81%E5%A4%9A%E5%B0%91%EF%BC%9F\" title=\"Step3. \u9810\u5099\u59ff\u52e2\uff0c\u8eab\u9ad4\u7684\u524d\u50be\u89d2\u5ea6\u8981\u591a\u5c11\uff1f\">Step3. \u9810\u5099\u59ff\u52e2\uff0c\u8eab\u9ad4\u7684\u524d\u50be\u89d2\u5ea6\u8981\u591a\u5c11\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-row\/#Step4_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E8%A6%81%E5%88%92%E5%A4%9A%E9%AB%98%EF%BC%9F%E8%BA%AB%E9%AB%94%E8%A6%81%E8%B7%9F%E8%91%97%E8%BD%89%E5%97%8E%EF%BC%9F\" title=\"Step4. \u555e\u9234\u5212\u8239\u8981\u5212\u591a\u9ad8\uff1f\u8eab\u9ad4\u8981\u8ddf\u8457\u8f49\u55ce\uff1f\">Step4. \u555e\u9234\u5212\u8239\u8981\u5212\u591a\u9ad8\uff1f\u8eab\u9ad4\u8981\u8ddf\u8457\u8f49\u55ce\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-row\/#Step5_%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E7%9A%84%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%EF%BC%9F\" title=\"Step5. \u5982\u4f55\u6b63\u78ba\u7684\u555e\u9234\u5212\u8239\uff1f\">Step5. \u5982\u4f55\u6b63\u78ba\u7684\u555e\u9234\u5212\u8239\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-row\/#4_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E7%9A%843%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"4. \u555e\u9234\u5212\u8239\u76843\u500b\u5e38\u898b\u932f\u8aa4\">4. \u555e\u9234\u5212\u8239\u76843\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-row\/#%E2%9D%B6%E8%82%A9%E8%83%9B%E6%B2%92%E6%9C%89%E5%85%88%E6%94%B6%E7%B7%8A\" title=\"\u2776\u80a9\u80db\u6c92\u6709\u5148\u6536\u7dca\">\u2776\u80a9\u80db\u6c92\u6709\u5148\u6536\u7dca<\/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-row\/#%E2%9D%B7%E5%88%92%E8%88%B9%E8%A7%92%E5%BA%A6%E9%81%8E%E6%96%BC%E5%9E%82%E7%9B%B4%EF%BC%8C%E5%B0%8E%E8%87%B4%E8%82%A9%E8%86%80%E9%85%B8%E7%97%9B\" title=\"\u2777\u5212\u8239\u89d2\u5ea6\u904e\u65bc\u5782\u76f4\uff0c\u5c0e\u81f4\u80a9\u8180\u9178\u75db\">\u2777\u5212\u8239\u89d2\u5ea6\u904e\u65bc\u5782\u76f4\uff0c\u5c0e\u81f4\u80a9\u8180\u9178\u75db<\/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-row\/#%E2%9D%B8%E7%AB%99%E5%A7%BF%E9%81%8E%E6%96%BC%E5%9E%82%E7%9B%B4%EF%BC%8C%E4%B8%8B%E8%83%8C%E5%AE%B9%E6%98%93%E9%85%B8%E7%97%9B\" title=\"\u2778\u7ad9\u59ff\u904e\u65bc\u5782\u76f4\uff0c\u4e0b\u80cc\u5bb9\u6613\u9178\u75db\">\u2778\u7ad9\u59ff\u904e\u65bc\u5782\u76f4\uff0c\u4e0b\u80cc\u5bb9\u6613\u9178\u75db<\/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-row\/#5_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E4%B8%8A%E6%8B%89%E6%99%82%EF%BC%8C%E7%9B%A1%E5%8F%AF%E8%83%BD%E7%9A%84%E5%B0%87%E6%89%8B%E8%82%98%E9%9D%A0%E8%BF%91%E8%BA%AB%E9%AB%94\" title=\"5. \u555e\u9234\u5212\u8239\u5c0f\u6280\u5de7\uff1a\u4e0a\u62c9\u6642\uff0c\u76e1\u53ef\u80fd\u7684\u5c07\u624b\u8098\u9760\u8fd1\u8eab\u9ad4\">5. \u555e\u9234\u5212\u8239\u5c0f\u6280\u5de7\uff1a\u4e0a\u62c9\u6642\uff0c\u76e1\u53ef\u80fd\u7684\u5c07\u624b\u8098\u9760\u8fd1\u8eab\u9ad4<\/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-row\/#6_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C-FAQ\" title=\"6. \u555e\u9234\u5212\u8239\u76f8\u95dc\u554f\u984c-FAQ\">6. \u555e\u9234\u5212\u8239\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-row\/#Q1%EF%BC%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E6%99%82%EF%BC%8C%E6%A4%85%E8%83%8C%E8%A6%81%E8%AA%BF%E5%A4%9A%E9%AB%98%EF%BC%9F%E8%A7%92%E5%BA%A6%E5%A4%9A%E5%B0%91%EF%BC%9F\" title=\"Q1\uff1a\u555e\u9234\u5212\u8239\u6642\uff0c\u6905\u80cc\u8981\u8abf\u591a\u9ad8\uff1f\u89d2\u5ea6\u591a\u5c11\uff1f\">Q1\uff1a\u555e\u9234\u5212\u8239\u6642\uff0c\u6905\u80cc\u8981\u8abf\u591a\u9ad8\uff1f\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-17\" href=\"https:\/\/physicfit.com\/dumbbell-row\/#Q2%EF%BC%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E7%9A%84%E7%AB%99%E5%A7%BF%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\" title=\"Q2\uff1a\u555e\u9234\u5212\u8239\u7684\u7ad9\u59ff\u6709\u54ea\u4e9b\uff1f\">Q2\uff1a\u555e\u9234\u5212\u8239\u7684\u7ad9\u59ff\u6709\u54ea\u4e9b\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-row\/#Q3%EF%BC%9A%E5%81%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E6%99%82%EF%BC%8C%E4%B8%8B%E8%83%8C%E8%85%B0%E5%A5%BD%E9%85%B8\" title=\"Q3\uff1a\u505a\u555e\u9234\u5212\u8239\u6642\uff0c\u4e0b\u80cc(\u8170)\u597d\u9178\">Q3\uff1a\u505a\u555e\u9234\u5212\u8239\u6642\uff0c\u4e0b\u80cc(\u8170)\u597d\u9178<\/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\/dumbbell-row\/#Q4%EF%BC%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E6%99%82%EF%BC%8C%E8%82%A9%E8%86%80%E6%96%9C%E6%96%B9%E5%A5%BD%E9%85%B8\" title=\"Q4\uff1a\u555e\u9234\u5212\u8239\u6642\uff0c\u80a9\u8180(\u659c\u65b9)\u597d\u9178\">Q4\uff1a\u555e\u9234\u5212\u8239\u6642\uff0c\u80a9\u8180(\u659c\u65b9)\u597d\u9178<\/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\/dumbbell-row\/#Q5%EF%BC%9A%E5%A6%82%E4%BD%95%E8%87%AA%E5%B7%B1%E5%9C%A8%E5%AE%B6%E7%B7%B4%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%EF%BC%9F\" title=\"Q5\uff1a\u5982\u4f55\u81ea\u5df1\u5728\u5bb6\u7df4\u555e\u9234\u5212\u8239\uff1f\">Q5\uff1a\u5982\u4f55\u81ea\u5df1\u5728\u5bb6\u7df4\u555e\u9234\u5212\u8239\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/dumbbell-row\/#Bonus-%E6%9B%B4%E5%A4%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E6%8A%80%E5%B7%A7\" title=\"Bonus-\u66f4\u591a\u555e\u9234\u5212\u8239\u6280\u5de7\">Bonus-\u66f4\u591a\u555e\u9234\u5212\u8239\u6280\u5de7<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/dumbbell-row\/#Bonus-1_%E5%85%88%E5%BE%9E%E5%BC%B1%E5%81%B4%E9%96%8B%E5%A7%8B\" title=\"Bonus-1 \u5148\u5f9e\u5f31\u5074\u958b\u59cb\">Bonus-1 \u5148\u5f9e\u5f31\u5074\u958b\u59cb<\/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-row\/#Bonus-2_%E5%B0%87%E4%BD%A0%E7%9A%84%E8%82%9A%E5%AD%90%E6%9C%9D%E5%90%91%E5%9C%B0%E9%9D%A2\" title=\"Bonus-2 \u5c07\u4f60\u7684\u809a\u5b50\u671d\u5411\u5730\u9762\">Bonus-2 \u5c07\u4f60\u7684\u809a\u5b50\u671d\u5411\u5730\u9762<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/dumbbell-row\/#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-25\" href=\"https:\/\/physicfit.com\/dumbbell-row\/#%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-26\" href=\"https:\/\/physicfit.com\/dumbbell-row\/#%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-27\" href=\"https:\/\/physicfit.com\/dumbbell-row\/#%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-28\" href=\"https:\/\/physicfit.com\/dumbbell-row\/#%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%96%AE%E8%87%82%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9_TOP3%E7%B2%BE%E8%8F%AF_%E6%90%B6%E5%85%88%E7%9C%8B\"><\/span><strong>\u55ae\u81c2\u555e\u9234\u5212\u8239 TOP3\u7cbe\u83ef \u6436\u5148\u770b!!!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u555e\u9234\u5212\u8239\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><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u89d2\u5ea60\uff5e20\u00b0\uff0c\u4e0d\u591a\u4e5f\u4e0d\u5c11<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u80a9\u80db\u5148\u555f\u52d5\uff0c\u624b\u8098\u5f8c\u5e36\u52d5<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5c41\u80a1\u5411\u524d\u63a8\uff0c\u80cc\u90e8\u9806\u52e2\u6253\u5e73<\/span><\/strong><\/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\u5212\u8239\u4ecb\u7d39\uff06\u6559\u5b78 \u2193<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"jlQiViitiT\"><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=jlQiViitiT\" data-secret=\"jlQiViitiT\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9_%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\u5212\u8239 \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\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%95%9E%E9%88%B4\">\u555e\u9234<\/a><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%88%92%E8%88%B9\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%88%92%E8%88%B9\">\u5212\u8239<\/a><\/strong>\uff0c<strong>Dumbbell Row<\/strong>\uff0c\u6307\u7684\u662f\u55ae\u624b\u6276\u5728\u81e5\u63a8\u6905\u4e0a\u7684<strong>\u55ae\u81c2\u555e\u9234\u5212\u8239<\/strong>\uff0c\u662f\u91dd\u5c0d\u80cc\u808c\u7684\u8a13\u7df4\u52d5\u4f5c\uff08<a href=\"http:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/back-muscle-training\/\">\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565<\/a>\uff09<\/p>\n\n\n\n<p>\u555e\u9234\u5212\u8239\u4f7f\u7528\u5230\u7684\u80cc\u90e8\u808c\u7fa4\u975e\u5e38\u591a\uff0c\u8f14\u52a9\u808c\u7fa4\u4e5f\u4e0d\u5c11\uff0c\u662f<strong>\u80cc\u808c\u7684\u5fc5\u7df4\u7d93\u5178\u52d5\u4f5c\u4e4b\u4e00<\/strong>\uff0c\u91cd\u529b\u548c\u65bd\u529b\u65b9\u5411\u5448\u73fe\u6c34\u5e73\u7684\u4e0a\u80a2\u62c9\u52d5\u4f5c<\/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=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/one-arm-dumbbell-row.jpg\" alt=\"\u555e\u9234\u5212\u8239 \u52d5\u4f5c\u4ecb\u7d39\uff06\u8a13\u7df4\u90e8\u4f4d\" class=\"wp-image-7683\" width=\"555\" height=\"261\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/one-arm-dumbbell-row.jpg 688w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/one-arm-dumbbell-row-300x141.jpg 300w\" sizes=\"(max-width: 555px) 100vw, 555px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u800c\u555e\u9234\u5212\u8239\u4e3b\u8981\u4f7f\u7528\u5230\u7684\u90e8\u4f4d\u662f<strong><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/back-muscle-training\/\">\u80cc\u808c<\/a><\/strong>\uff0c<strong><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u524d\u4e09\u89d2\u808c<\/a><\/strong>\u7a69\u5b9a\uff0c<strong><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/biceps-training\/\">\u4e8c\u982d\u808c<\/a>\u3001<a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/triceps-training\/\">\u4e09\u982d\u808c<\/a><\/strong>\u8f14\u52a9<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u9084\u6709\u7d93\u5e38\u88ab\u5ffd\u7565\u7684\uff0c<strong>\u817f\u90e8<\/strong>\u505a\u7a69\u5b9a\uff0c<strong><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/abs-training-2\/\">\u6838\u5fc3\u8179\u90e8<\/a><\/strong>\u505a\u6536\u7dca\uff0c\u8eab\u9ad4\u4fdd\u6301\u7a69\u5b9a\u4e0d\u6643\u52d5<\/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\/dumbbell-rpw-muscle.jpg\" alt=\"\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\" class=\"wp-image-2780\" width=\"482\" height=\"265\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/dumbbell-rpw-muscle.jpg 325w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/dumbbell-rpw-muscle-300x165.jpg 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/figure><\/div>\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=\"2_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E7%9A%84%E5%84%AA%E9%BB%9E_vs_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9\"><\/span><strong>2. \u555e\u9234\u5212\u8239\u7684\u512a\u9ede vs \u69d3\u9234\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u555e\u9234\u5212\u8239\uff0c\u548c\u69d3\u9234\u5212\u8239\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<\/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\u5212\u6bd4\u8f03\u5927\u7684\u91cd\u91cf\uff0c\u4f46\u76f8\u5c0d\u6838\u5fc3\u8179\u90e8\u7684\u63a7\u5236\u8981\u66f4\u597d<\/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\">\u555e\u9234\u5212\u8239<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u9234\u5212\u8239<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6d3b\u52d5\u7bc4\u570d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5927<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c0f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u7a69\u5b9a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u64cd\u4f5c\u91cd\u91cf<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u8f15<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u91cd<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u512a\u52e2<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u7d30\u7bc0\u8a13\u7df4<br>2. \u62c9\u4f38\u5b8c\u6574<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u529b\u91cf\u8a13\u7df4<br>2. \u6838\u5fc3\u8a13\u7df4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9069\u5408\u65cf\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8ffd\u6c42\u7dda\u689d<br>\u5c45\u5bb6\u5065\u8eab<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8ffd\u6c42\u529b\u91cf<br>\u5168\u8eab\u904b\u52d5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4ee5\u65b0\u624b\u4f86\u8aaa\uff0c\u300c\u555e\u9234\u5212\u8239\u300d\u76f8\u8f03\u65bc\u300c\u69d3\u9234\u5212\u8239\u300d\u66f4\u9069\u5408\u65b0\u624b\u7df4\u7fd2\uff0c\u56e0\u70ba\u4f60\u7684\u8eab\u9ad4\u6709\u5730\u65b9\u53ef\u4ee5\u652f\u6490\uff0c\u52a0\u4e0a\u662f\u55ae\u908a\u9032\u884c\u7684\u8a13\u7df4\uff0c\u6240\u4ee5\u80fd\u5e6b\u52a9\u4f60\u8eab\u9ad4\u7a69\u5b9a\u3001\u91cd\u91cf\u4e0a\u4e5f\u4e0d\u6703\u4f7f\u7528\u904e\u91cd<\/p>\n\n\n\n<p>\u800c\u672c\u6587\u4e3b\u8981\u4ecb\u7d39\u7684\u662f\u300c\u55ae\u81c2\u555e\u9234\u5212\u8239\u300d\u6559\u5b78\uff0c\u5982\u679c\u4f60\u60f3\u5b78\u7fd2\u66f4\u591a\u7684<strong><a href=\"http:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/barbell-row-guide\/\">\u69d3\u9234\u5212\u8239\u52d5\u4f5c<\/a><\/strong>\uff0c\u53ef\u4ee5\u770b\u9019\u7bc7\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=\"t2dSjSlpmS\"><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-row-guide\/embed\/#?secret=t2dSjSlpmS\" data-secret=\"t2dSjSlpmS\" 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=\"3_%E5%96%AE%E8%87%82%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>3. \u55ae\u81c2\u555e\u9234\u5212\u8239\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\u55ae\u81c2\u555e\u9234\u5212\u8239\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\u5212\u8239\u91cd\u91cf<\/strong><\/li><li><strong>\u975e\u8a13\u7df4\u5074\u7684\u624b\u8173\u56fa\u5b9a\uff0c\u8a13\u7df4\u5074\u7684\u8173\u5f80\u5f8c\u8e29\uff0c\u5c07\u80cc\u808c\u6574\u500b\u62c9\u4f38\u958b\u4f86<\/strong><\/li><li><strong>\u5c41\u80a1\u5411\u524d\u63a8\uff0c\u4f7f\u80cc\u90e8\u6253\u5e73\uff0c\u8eab\u9ad4\u524d\u50be\u89d2\u5ea6\u4ecb\u65bc0\uff5e20\u00b0<\/strong><\/li><li><strong>\u6838\u5fc3\u8179\u90e8\u7a69\u5b9a\uff0c\u5c07\u555e\u9234\u4e0a\u62c9\u81f3\u8eab\u9ad4\u5e73\u884c\uff0c\u6216\u7565\u5fae\u8d85\u904e\u5373\u53ef<\/strong><\/li><li><strong>\u512a\u5148\u555f\u52d5\u4f60\u7684\u80a9\u80db\u9aa8\uff0c\u5229\u7528\u624b\u8098\u5c07\u555e\u9234\u4e0a\u5e36\uff0c\u5b8c\u6210\u555e\u9234\u5212\u8239<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"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%E5%88%92%E8%88%B9%E7%9A%84%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u9078\u64c7\u555e\u9234\u5212\u8239\u7684\u91cd\u91cf\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"540\" height=\"380\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf.jpg\" alt=\"\u555e\u9234\u91cd\u91cf\" class=\"wp-image-2784\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf.jpg 540w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf-300x211.jpg 300w\" sizes=\"(max-width: 540px) 100vw, 540px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6311\u9078\u4e00\u500b\u53ef\u4ee5\u63a7\u5236\u7684\u555e\u9234\u91cd\u91cf\uff0c\u5728\u5212\u8239\u904e\u7a0b\u4e2d\uff0c\u52d5\u4f5c\u80fd\u5920\u57f7\u884c\u7684\u6a19\u6e96<\/p>\n\n\n\n<p>\u5c0d\u65bc<strong>\u5065\u8eab\u65b0\u624b<\/strong>\uff0c\u6216\u662f<strong>\u7b2c\u4e00\u6b21\u505a\u55ae\u81c2\u555e\u9234\u5212\u8239<\/strong>\u9019\u500b\u52d5\u4f5c\u7684\u4eba\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e <strong>\u55ae\u624b10-15%\u9ad4\u91cd<\/strong>&nbsp;\u958b\u59cb\u7df4\u7fd2\u3002\u4f8b\u5982\uff1a70\u516c\u65a4\u7684\u4eba\uff0c\u55ae\u624b\u62ff7\uff5e10\u516c\u65a4<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u5df2\u7d93<strong>\u5065\u8eab\u4e00\u6bb5\u6642\u9593\u4e86<\/strong>\uff0c\u6216\u662f\u672c\u8eab<strong>\u5f9e\u4e8b\u52de\u529b\u6d3b\u52d5<\/strong>\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e <strong>\u55ae\u624b15-20%\u9ad4\u91cd<\/strong> \u958b\u59cb\u7df4\u7fd2\u3002\u4f8b\u5982\uff1a70\u516c\u65a4\u7684\u4eba\uff0c\u55ae\u624b\u62ff10\uff5e14\u516c\u65a4<\/p>\n\n\n\n<p>\u300c\u55ae\u81c2\u555e\u9234\u5212\u8239\u300d\u6bd4\u8d77\u5176\u4ed6\u52d5\u4f5c\uff0c\u6211\u8a8d\u70ba\u66f4\u8b1b\u7a76\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u91cd\u91cf\u5247\u662f\u5176\u6b21\uff0c\u6240\u4ee5\u5efa\u8b70\u4f60\u5148\u7528\u53ef\u4ee5\u5b8c\u6574\u505a\u5b8c<strong>12\uff5e15\u4e0b<\/strong>\u7684\u91cd\u91cf\u958b\u59cb<\/p>\n\n\n\n<p>\u800c\u56e0\u70ba<strong>\u55ae\u81c2\u555e\u9234\u5212\u8239<\/strong>\u8b1b\u7a76\u4f60\u7684\u300c\u611f\u53d7\u5ea6\u300d\uff0c\u91cd\u91cf\u901a\u5e38\u4e5f\u4e0d\u6703\u592a\u91cd\uff0c\u6240\u4ee5\u6211\u6703\u628a<strong>\u55ae\u81c2\u555e\u9234\u5212\u8239<\/strong>\u64fa\u5728\u7df4\u80cc\u7684\u6700\u5f8c\u4e00\u9805\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u3010Homegym\u3011\u555e\u9234\u63a8\u85a6&amp;\u9078\u8cfc\u6307\u5357<\/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=\"Step2_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%EF%BC%8C%E5%A6%82%E4%BD%95%E8%AA%BF%E6%95%B4%E7%AB%99%E5%A7%BF%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u555e\u9234\u5212\u8239\uff0c\u5982\u4f55\u8abf\u6574\u7ad9\u59ff\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u505a\u55ae\u81c2\u555e\u9234\u5212\u8239\u7684\u6642\u5019\uff0c\u5230\u5e95\u8981\u600e\u9ebc\u7ad9\uff1f\u8173\u8981\u96e2\u8eab\u9ad4\u9060\u4e00\u9ede\uff1f<\/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\/\u555e\u9234\u5212\u8239-\u7ad9\u59ff.jpg\" alt=\"\u555e\u9234\u5212\u8239-\u59ff\u52e2\" class=\"wp-image-2786\" width=\"563\" height=\"314\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u5212\u8239-\u7ad9\u59ff.jpg 407w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u5212\u8239-\u7ad9\u59ff-300x168.jpg 300w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9078\u597d\u9069\u5408\u91cd\u91cf\u7684\u555e\u9234\u5f8c\uff0c\u63a5\u4e0b\u4f86\u8981\u6559\u4f60\u555e\u9234\u5212\u8239\u7684\u6b63\u78ba\u7ad9\u59ff\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u5c07<strong>\u975e\u8a13\u7df4\u5074<\/strong>\u7684\u624b\u3001\u8173\u653e\u5728\u81e5\u63a8\u6905\u4e0a<\/li><li>\u624b\u90e8\u4f4d\u7f6e\u56fa\u5b9a\uff0c\u8a13\u7df4\u5074\u7684\u8173\u5f80\u5f8c\u8e29\uff0c\u5c07\u8eab\u9ad4\u5b8c\u5168\u62c9\u4f38<\/li><\/ol>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\u5716\u4e2d\uff0c\u6b63\u78ba\u7684\u59ff\u52e2\u61c9\u8a72\u662f\u8981\u5c07\u8eab\u9ad4\u6574\u500b\u62c9\u4f38\uff0c\u80cc\u808c\u81ea\u7136\u4e5f\u6703\u8ddf\u8457\u88ab\u62c9\u4f38\u958b\uff0c\u800c\u975e\u5c07\u8eab\u9ad4\u64e0\u5728\u4e00\u8d77\u7684\u932f\u8aa4\u59ff\u52e2<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u9664\u4e86\u53ef\u4ee5\u907f\u514d\u4f60\u5728\u505a\u555e\u9234\u5212\u8239\u6642\uff0c\u80cc\u90e8\u62f1\u8d77\u3001\u59ff\u52e2\u932f\u8aa4\u7684\u60c5\u5f62\u767c\u751f\uff0c\u66f4\u53ef\u4ee5\u8b93\u555e\u9234\u5212\u8239\u7684\u6536\u7e2e\u5e45\u5ea6\u9054\u5230\u6700\u5927\u5316<\/p>\n\n\n\n<p>\u800c\u624b\u7684\u64fa\u653e\u4f4d\u7f6e\u53ef\u4ee5\u548c\u5730\u9762\u5782\u76f4\uff0c\u6216\u662f\u7565\u70ba\u5f80\u524d\u5373\u53ef\uff0c\u4e0d\u8981\u628a\u624b\u64fa\u5728\u592a\u524d\u9762\uff0c\u9019\u6a23\u53cd\u800c\u6703\u9020\u6210\u4f60\u5728\u505a\u555e\u9234\u5212\u8239\u6642\u7684\u4e0d\u7a69\uff0c\u4f60\u4e3b\u8981\u8981\u8abf\u6574\u7684\u662f\u8173\u7684\u7ad9\u4f4d<\/p>\n\n\n\n<p>(\u3000\u9019\u88e1\u4e3b\u8981\u63d0\u53ca\u7684\u662f\u5728<strong>\u81e5\u63a8\u6905\u4e0a<\/strong>\u505a\u7684\u55ae\u81c2\u555e\u9234\u5212\u8239\uff0c\u5f8c\u9762\u6703\u518d\u63d0\u5230\u5404\u7a2e\u7ad9\u59ff\u7684\u555e\u9234\u5212\u8239\u54e6\uff01\u3000)<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E8%BA%AB%E9%AB%94%E7%9A%84%E5%89%8D%E5%82%BE%E8%A7%92%E5%BA%A6%E8%A6%81%E5%A4%9A%E5%B0%91%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u9810\u5099\u59ff\u52e2\uff0c\u8eab\u9ad4\u7684\u524d\u50be\u89d2\u5ea6\u8981\u591a\u5c11\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u555e\u9234\u5212\u8239\u7684\u8eab\u9ad4\u524d\u50be\u89d2\u5ea6\u5230\u5e95\u8981\u591a\u5c11\uff0c\u662f\u6700\u591a\u4eba\u6709\u7684\u7591\u554f\uff0c\u800c\u5728\u9019\u88e1\u6211\u8981\u5e6b\u4f60\u4e00\u6b21\u89e3\u7b54<\/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=\"401\" height=\"308\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u9810\u5099.jpg\" alt=\"\u555e\u9234\u5212\u8239 - \u9810\u5099\u59ff\u52e2\" class=\"wp-image-7684\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u9810\u5099.jpg 401w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u9810\u5099-300x230.jpg 300w\" sizes=\"(max-width: 401px) 100vw, 401px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u555e\u9234\u5212\u8239\uff0c\u8eab\u9ad4\u9810\u5099\u59ff\u52e2\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u5c07\u8eab\u9ad4\u81ea\u7136\u4e0b\u5782\uff0c\u6b64\u6642\u9084\u662f\u5448\u73fe\u5f4e\u8170\u7684\u72c0\u614b<\/li><li>\u5c07\u4f60\u7684\u5c41\u80a1\u5f80\u524d\u9802\u3001\u593e\u7dca\uff0c\u80cc\u90e8\u81ea\u7136\u6703\u8ddf\u8457\u6253\u5e73<\/li><\/ol>\n\n\n\n<p>\u9019\u662f\u6211\u8a8d\u70ba\u6700\u597d\u7684\u555e\u9234\u5212\u8239<strong>\u9810\u5099\u59ff\u52e2<\/strong>\uff0c\u56e0\u70ba\u4f60\u4e0d\u5fc5\u4e00\u958b\u59cb\u5c31\u4e00\u76f4\u628a\u4f60\u7684\u80cc\u6b7b\u547d\u7684\u6253\u5e73\uff0c\u7b49\u5230\u8981\u958b\u59cb\u52d5\u4f5c\u6642\uff0c\u5728\u5229\u7528\u5c41\u80a1\u5411\u524d\u63a8\u7684\u529b\u91cf\uff0c\u9806\u52e2\u5c07\u4f60\u7684\u80cc\u90e8\u6253\u5e73<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u9019\u500b\u555e\u9234\u5212\u8239<strong>\u9810\u5099\u59ff\u52e2<\/strong>\u4e5f\u975e\u5e38\u9069\u5408\u5065\u8eab\u65b0\u624b\u7df4\u7fd2\uff0c\u53ef\u4ee5\u907f\u514d\u5728\u555e\u9234\u5212\u8239\u7684\u6574\u500b\u904e\u7a0b\u4e2d\uff0c\u4e0b\u80cc\u904e\u5ea6\u7528\u529b\u7684\u60c5\u5f62\u767c\u751f<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u5efa\u8b70\u81e5\u63a8\u6905\u7684\u89d2\u5ea6\u8abf\u5230180\u00b0\u6c34\u5e73\u5373\u53ef\uff0c\u4e0d\u8981\u523b\u610f\u8abf\u9ad8\u6216\u662f\u8abf\u4f4e<\/p>\n\n\n\n<p>\u3000\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=\"673\" height=\"297\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u89d2\u5ea6.jpg\" alt=\"\u555e\u9234\u5212\u8239 - \u89d2\u5ea6\u6bd4\u8f03\" class=\"wp-image-7685\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u89d2\u5ea6.jpg 673w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u89d2\u5ea6-300x132.jpg 300w\" sizes=\"(max-width: 673px) 100vw, 673px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5f9e\u4e0a\u9762\u7684\u555e\u9234\u5212\u8239\u6bd4\u8f03\u4e2d\uff0c\u4f60\u53ef\u4ee5\u770b\u5230\uff1a<\/p>\n\n\n\n<ul><li>\u80cc\u90e8\u8d8a\u5448\u73fe\u6c34\u5e73\uff0c\u555e\u9234\u5212\u8239\u7684\u62c9\u4f38\u5e45\u5ea6\u300c\u8d8a\u5927\u300d<\/li><li>\u80cc\u90e8\u8d8a\u5448\u73fe\u5782\u76f4\uff0c\u555e\u9234\u5212\u8239\u7684\u62c9\u4f38\u5e45\u5ea6\u300c\u8d8a\u5c0f\u300d<\/li><\/ul>\n\n\n\n<p>\u4e00\u822c\u555e\u9234\u5212\u8239\u7684\u8eab\u9ad4\u524d\u50be\u89d2\u5ea6\u5340\u9593\uff0c\u4ecb\u65bc0\uff5e20\u00b0\uff0c\u592a\u9ad8\u6216\u592a\u4f4e\u90fd\u4e0d\u597d\uff0c\u90fd\u6709\u53ef\u80fd\u9020\u6210\u80cc\u90e8\u7684\u53d7\u50b7<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u9078\u64c7\u7684\u662f<strong>\u6276\u8457\u81e5\u63a8\u6905<\/strong>\uff0c\u9084\u662f<strong>\u6276\u8457\u555e\u9234\u67b6<\/strong>\u505a\u555e\u9234\u5212\u8239\uff0c\u90fd\u8981\u8a18\u4f4f\u300c<strong>\u80cc\u90e8\u89d2\u5ea6\u8d8a\u63a5\u8fd1\u6c34\u5e73\uff0c\u5c0d\u80cc\u90e8\u7684\u523a\u6fc0\u8d8a\u5927<\/strong>\u300d<\/p>\n\n\n\n<p>\u4f46\u4e5f\u5343\u842c\u4e0d\u8981\u70ba\u4e86\u4e00\u5b9a\u8981\u8b93\u80cc\u90e8\u4fdd\u6301\u5728180\u00b0\u7684\u72c0\u614b\uff0c\u800c\u904e\u5ea6\u7528\u529b\u6536\u7dca\u4e0b\u80cc\uff0c\u9019\u6a23\u53cd\u800c\u6703\u9020\u6210\u4e0b\u80cc\u7684\u4e0d\u9069<\/p>\n\n\n\n<p> \u3000 \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"WGmteVK1FC\"><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=WGmteVK1FC\" data-secret=\"WGmteVK1FC\" 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<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E8%A6%81%E5%88%92%E5%A4%9A%E9%AB%98%EF%BC%9F%E8%BA%AB%E9%AB%94%E8%A6%81%E8%B7%9F%E8%91%97%E8%BD%89%E5%97%8E%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u555e\u9234\u5212\u8239\u8981\u5212\u591a\u9ad8\uff1f\u8eab\u9ad4\u8981\u8ddf\u8457\u8f49\u55ce\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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=\"697\" height=\"306\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u884c\u7a0b.jpg\" alt=\"\u555e\u9234\u5212\u8239 - \u884c\u7a0b\" class=\"wp-image-7686\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u884c\u7a0b.jpg 697w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u884c\u7a0b-300x132.jpg 300w\" sizes=\"(max-width: 697px) 100vw, 697px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u65b0\u624b\u7684\u8a71\uff0c\u5efa\u8b70\u4f60\u5148\u7df4\u7fd2 <strong>\u62c9\u5230\u548c\u8eab\u9ad4\u5e73\u884c<\/strong> \u5373\u53ef\uff0c\u5148\u719f\u6089\u555e\u9234\u5212\u8239\u7684\u52d5\u4f5c\u6a21\u5f0f<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u5df2\u7d93\u5065\u8eab\u4e00\u6bb5\u6642\u9593\u4e86\uff0c\u53c8\u60f3\u8981\u900f\u904e\u555e\u9234\u5212\u8239\u5c0b\u6c42<strong>\u66f4\u591a\u80cc\u90e8\u7684\u523a\u6fc0<\/strong>\uff0c\u53ef\u4ee5\u4e0a\u62c9\u5230\u8eab\u9ad4\u5e73\u884c\u5f8c\uff0c\u518d\u5f80\u5f8c\u6536\u7dca\u66f4\u591a<a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/back-muscle-training\/\">\u80cc\u808c<\/a><\/p>\n\n\n\n<p>\u555e\u9234\u5212\u8239\u7684\u904e\u7a0b\u4e2d\uff0c\u51fa\u73fe\u4e00\u9ede\u80a9\u8180\u7684\u79fb\u52d5\u3001\u8eab\u9ad4\u7565\u5fae\u7684\u8f49\u52d5\u90fd\u662f\u6b63\u5e38\u7684<\/p>\n\n\n\n<p>\u9019\u6a23\u53ef\u4ee5\u8b93\u4f60\u7684\u80cc\u808c\u6709\u6700\u5927\u5316\u7684\u523a\u6fc0\uff0c\u4f46\u5343\u842c\u4e0d\u8981\u70ba\u4e86\u90a3\u9ede\u611f\u53d7\u5ea6\uff0c\u800c\u505a\u51fa<strong>\u904e\u591a<\/strong>\u8eab\u9ad4\u65cb\u8f49\u7684\u52d5\u4f5c \u2193<\/p>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"394\" height=\"310\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u932f\u8aa4\u65cb\u8f49.jpg\" alt=\"\u555e\u9234\u5212\u8239 - \u8eab\u9ad4\u904e\u591a\u65cb\u8f49\" class=\"wp-image-7687\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u932f\u8aa4\u65cb\u8f49.jpg 394w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u932f\u8aa4\u65cb\u8f49-300x236.jpg 300w\" sizes=\"(max-width: 394px) 100vw, 394px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u6a23\u4e0d\u50c5\u6703\u5c0e\u81f4\u4f60\u7684\u555e\u9234\u5212\u8239\u611f\u53d7\u5ea6\u5f88\u5dee\uff0c\u751a\u81f3\u4e0b\u80cc\u3001\u4e09\u89d2\u808c\u524d\u675f\u90fd\u6709\u62c9\u50b7\u7684\u98a8\u96aa\uff01<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u8aaa\u5728\u505a\u555e\u9234\u5212\u8239\u6642\u300c\u80a9\u8180\u6703\u75e0\u75db\u300d\uff0c\u5c31\u662f\u56e0\u70ba\u904e\u591a\u7684\u8eab\u9ad4\u65cb\u8f49\u5c0e\u81f4\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E7%9A%84%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u5982\u4f55\u6b63\u78ba\u7684\u555e\u9234\u5212\u8239\uff1f<\/span><\/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=\"760\" height=\"301\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u6b63\u78ba.jpg\" alt=\"\u6b63\u78ba\u7684\u555e\u9234\u5212\u8239\" class=\"wp-image-7688\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u6b63\u78ba.jpg 760w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u6b63\u78ba-300x119.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u60f3\u900f\u904e\u555e\u9234\u5212\u8239\uff0c\u8b93\u80cc\u808c\u7684\u611f\u53d7\u5ea6\u66f4\u597d\u7684\u8a71\uff0c\u80cc\u90e8\u808c\u7fa4\u555f\u52d5\u9806\u5e8f\u662f\u6700\u91cd\u8981\u7684\uff01<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u555e\u9234\u5212\u8239\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u555f\u52d5\u4f60\u7684\u80a9\u80db\u9aa8\uff0c\u5c07\u5176\u5f8c\u6536<\/li><li>\u518d\u5229\u7528\u624b\u8098\uff0c\u5c07\u91cd\u91cf\u5f80\u4e0a\u5e36<\/li><\/ol>\n\n\n\n<p>\u56e0\u70ba\u7576\u4f60\u5728\u958b\u59cb\u555e\u9234\u5212\u8239\u524d\uff0c\u5148\u628a\u80a9\u80db\u9aa8\u6536\u7dca\uff0c\u53ef\u4ee5\u8b93\u4f60\u5728\u6574\u500b\u555e\u9234\u5212\u8239\u7684\u904e\u7a0b\u90fd\u300c<strong>\u4fdd\u6709\u5f35\u529b<\/strong>\u300d\uff0c\u4e0d\u8ad6\u4f60\u662f\u5728\u5411\u5fc3\u6216\u96e2\u5fc3\u968e\u6bb5<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u88e1\u4e5f\u6709\u4e00\u500b\u8981\u6ce8\u610f\u7684\u9ede\uff0c\u5c31\u662f\u300c<strong>\u4e0d\u8981\u5168\u7a0b\u90fd\u5c07\u4f60\u7684\u80a9\u80db\u9aa8\u6536\u7dca<\/strong>\u300d\uff0c\u9019\u6a23\u53cd\u800c\u6703\u9020\u6210\u555e\u9234\u5212\u8239\u7684\u6536\u7e2e\u5e45\u5ea6\u592a\u5c0f<\/p>\n\n\n\n<p>\u5728\u555e\u9234\u4e0b\u653e\u6642\uff0c\u53ef\u4ee5\u5c07\u4f60\u7684\u6574\u500b\u80a9\u80db\u5411\u524d\u9001\u51fa\u53bb\uff0c\u8b93\u6574\u500b\u80cc\u90e8\u53ef\u4ee5\u88ab\u62c9\u4f38\u958b\u4f86\uff0c\u6bcf\u4e00\u4e0b\u555e\u9234\u5212\u8239\u90fd\u8981\u91cd\u65b0\u6536\u7dca\u80a9\u80db\uff0c\u8b93\u4f60\u7684\u555e\u9234\u5212\u8239\u8a13\u7df4\u53ef\u4ee5\u6709\u6700\u5927\u7684\u6548\u76ca<\/p>\n\n\n\n<p>\u5269\u4e0b\u7684\u5c31\u662f\u4e0d\u8981\u76f2\u76ee\u5f97\u8ffd\u6c42\u91cd\u91cf\uff0c\u5148\u5f9e\u52d5\u4f5c\u7684\u7a69\u5b9a\u3001\u6b63\u78ba\u958b\u59cb\u8ffd\u6c42<\/p>\n\n\n\n<p>(\u3000\u5f8c\u9762\u9084\u6703\u6709\u66f4\u591a\u63d0\u5347\u555e\u9234\u5212\u8239\u7684\u80cc\u90e8\u523a\u6fc0\u5ea6\u5c0f\u6280\u5de7\u54e6\uff01\u3000\uff09<\/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=\"Qw3WyFGfT8\"><a href=\"https:\/\/physicfit.com\/grip-strength\/\">\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/grip-strength\/embed\/#?secret=Qw3WyFGfT8\" data-secret=\"Qw3WyFGfT8\" 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=\"4_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E7%9A%843%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>4. \u555e\u9234\u5212\u8239\u76843\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u555e\u9234\u5212\u8239\u7684\u6642\u5f8c\uff0c\u611f\u53d7\u5ea6\u597d\u50cf\u4e0d\u662f\u5f88\u597d\uff1f\u80a9\u8180\u4e5f\u5361\u5361\u7684\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u555e\u9234\u5212\u8239\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%E8%82%A9%E8%83%9B%E6%B2%92%E6%9C%89%E5%85%88%E6%94%B6%E7%B7%8A\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776\u80a9\u80db\u6c92\u6709\u5148\u6536\u7dca<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5927\u5bb6\u5e38\u8aaa\u7684\u555e\u9234\u5212\u8239\u6642\uff1a\u300c\u611f\u53d7\u5ea6\u597d\u5dee\u3001\u80a9\u8180\u597d\u9178\u3001\u4e09\u982d\u808c\u597d\u9178\u300d\u90fd\u662f\u56e0\u70ba<strong>\u6c92\u6709\u5148\u6536\u7dca\u80a9\u80db\u9aa8<\/strong>\u6240\u5c0e\u81f4\u7684\uff01<\/p>\n\n\n\n<p>\u80a9\u80db\u9aa8\u53ef\u4ee5\u8aaa\u662f\u300c<strong>\u80cc\u808c\u555f\u52d5\u7684\u9470\u5319<\/strong>\u300d\uff0c\u5e7e\u4e4e\u6240\u6709\u80cc\u808c\u7684\u8a13\u7df4\u90fd\u9700\u8981\u5148\u5c07\u4f60\u7684\u80a9\u80db\u9aa8\u6536\u7dca\uff0c\u7531\u6b64\u53ef\u77e5\u5b83\u7684\u91cd\u8981\u6027\u591a\u5927<\/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\/\u555e\u9234\u5212\u8239-\u80a9\u80db\u5f8c\u6536.jpg\" alt=\"\u555e\u9234\u5212\u8239-\u80a9\u80db\u9aa8\u6536\u7dca\" class=\"wp-image-2795\" width=\"474\" height=\"325\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u5212\u8239-\u80a9\u80db\u5f8c\u6536.jpg 342w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u5212\u8239-\u80a9\u80db\u5f8c\u6536-300x206.jpg 300w\" sizes=\"(max-width: 474px) 100vw, 474px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f9e\u4e0a\u5716\uff0c\u4f60\u53ef\u4ee5\u770b\u5230\u5149\u662f\u6709\u6c92\u6709\u5148\u5f8c\u6536\u80a9\u80db\uff0c\u5c31\u53ef\u4ee5\u9020\u6210\u555e\u9234\u5212\u8239\u5e45\u5ea6\u7684\u5dee\u7570\uff0c\u9577\u671f\u4e0b\u4f86\u66f4\u6703\u5c0e\u81f4\u555e\u9234\u5212\u8239\u7684\u8a13\u7df4\u6210\u6548\u4e0d\u5f70<\/p>\n\n\n\n<p>\u5982\u679c\u9084\u4e0d\u592a\u6703\u5f8c\u6536\u80a9\u80db\u9aa8\uff0c\u5efa\u8b70\u53ef\u4ee5\u5148\u5f9e\u8f15\u91cd\u91cf\uff0c\u6216\u662f\u5148\u5f9e\u7a7a\u624b\u958b\u59cb\u7df4\u7fd2<\/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=\"%E2%9D%B7%E5%88%92%E8%88%B9%E8%A7%92%E5%BA%A6%E9%81%8E%E6%96%BC%E5%9E%82%E7%9B%B4%EF%BC%8C%E5%B0%8E%E8%87%B4%E8%82%A9%E8%86%80%E9%85%B8%E7%97%9B\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777\u5212\u8239\u89d2\u5ea6\u904e\u65bc\u5782\u76f4\uff0c\u5c0e\u81f4\u80a9\u8180\u9178\u75db<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\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=\"394\" height=\"310\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u932f\u8aa4\u65cb\u8f49.jpg\" alt=\"\u555e\u9234\u5212\u8239 - \u932f\u8aa42\" class=\"wp-image-7687\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u932f\u8aa4\u65cb\u8f49.jpg 394w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u932f\u8aa4\u65cb\u8f49-300x236.jpg 300w\" sizes=\"(max-width: 394px) 100vw, 394px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\u5f71\u7247\u4e2d\uff0c\u555e\u9234\u5212\u8239\u7684\u89d2\u5ea6\u975e\u5e38\u76f4\uff0c\u5e7e\u4e4e\u662f\u76f4\u4e0a\u76f4\u4e0b\u4e86<\/p>\n\n\n\n<p>\u6703\u9020\u6210\u9019\u7a2e\u73fe\u8c61\uff0c\u901a\u5e38\u90fd\u662f\u4f60\u7684\u8173\u7ad9\u592a\u8fd1\uff0c\u52a0\u4e0a\u555e\u9234\u5212\u8239\u59ff\u52e2\u932f\u8aa4\u6240\u5c0e\u81f4<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u4e0b\u653e\u6642\uff0c\u5c07\u555e\u9234\u7a0d\u5fae\u5f80\u524d\u5e36\u4e00\u4e9b\uff0c\u4e0d\u50c5\u53ef\u4ee5\u8b93\u4f60\u6574\u500b\u80cc\u808c\u88ab\u5b8c\u6574\u62c9\u4f38\uff0c\u66f4\u53ef\u4ee5\u589e\u52a0\u555e\u9234\u5212\u8239\u7684\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\u589e\u52a0\u66f4\u591a\u80cc\u808c\u611f\u53d7\u5ea6\uff0c\u90a3\u4f60\u53ef\u4ee5\u8a66\u8a66<span class=\"has-inline-color has-vivid-red-color\"><strong> <span style=\"text-decoration: underline;\">Terrence Teo<\/span> <\/strong><\/span>\u7684\u555e\u9234\u5212\u8239 \u2193<\/p>\n\n\n\n<p>   \u3000\u3000\u3000\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=\"672\" height=\"303\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u9032\u968e\u7df4\u6cd5.jpg\" alt=\"\u555e\u9234\u5212\u8239 - \u9032\u968e\u7df4\u6cd5\" class=\"wp-image-7689\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u9032\u968e\u7df4\u6cd5.jpg 672w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u9032\u968e\u7df4\u6cd5-300x135.jpg 300w\" sizes=\"(max-width: 672px) 100vw, 672px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u662f\u66f4\u9032\u968e\u7684\u555e\u9234\u5212\u8239\u4f5c\u6cd5\uff0c\u53ef\u4ee5\u8b93\u4f60\u7684\u80cc\u808c\u611f\u53d7\u5ea6\u9054\u5230\u53e6\u4e00\u500b\u5c64\u6b21\uff0c\u4e0d\u904e\u91cd\u91cf\u9078\u64c7\u4e0a\u5c31\u8981\u6bd4\u4e00\u822c\u7684\u555e\u9234\u5212\u8239\u518d\u8f15\u4e00\u9ede\u4e86<\/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=\"%E2%9D%B8%E7%AB%99%E5%A7%BF%E9%81%8E%E6%96%BC%E5%9E%82%E7%9B%B4%EF%BC%8C%E4%B8%8B%E8%83%8C%E5%AE%B9%E6%98%93%E9%85%B8%E7%97%9B\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778\u7ad9\u59ff\u904e\u65bc\u5782\u76f4\uff0c\u4e0b\u80cc\u5bb9\u6613\u9178\u75db<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\/\u555e\u9234\u5212\u8239-\u8eab\u9ad4\u89d2\u5ea6.jpg\" alt=\"\u555e\u9234\u5212\u8239-\u7ad9\u59ff\u6bd4\u8f03\" class=\"wp-image-2814\" width=\"614\" height=\"305\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u5212\u8239-\u8eab\u9ad4\u89d2\u5ea6.jpg 428w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u5212\u8239-\u8eab\u9ad4\u89d2\u5ea6-300x149.jpg 300w\" sizes=\"(max-width: 614px) 100vw, 614px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u524d\u9762\u63d0\u5230\uff0c\u6700\u5408\u9069\u7684\u555e\u9234\u5212\u8239\u8eab\u9ad4\u524d\u50be\u89d2\u5ea6\u70ba0\uff5e20\u00b0\uff0c\u4f60\u53ef\u4ee5\u5f88\u6e05\u695a\u7684\u770b\u5230\u53f3\u5716\u660e\u986f\u7684\u89d2\u5ea6\u5df2\u7d93\u8d85\u904e\u592a\u591a\u4e86\uff01<\/p>\n\n\n\n<p>\u9019\u6a23\u7684\u597d\u8655\u662f\u53ef\u4ee5\u8b93\u4f60\u505a\u7684\u66f4\u91cd\uff0c\u4e0d\u904e\u72a7\u7272\u7684\u5c31\u662f\u555e\u9234\u5212\u8239\u7684\u6d3b\u52d5\u7bc4\u570d\uff0c\u9084\u6709\u66f4\u591a\u4e0b\u80cc\u7684\u58d3\u529b<\/p>\n\n\n\n<p>\u9664\u975e\u4eca\u5929\u4f60\u662f\u60f3\u4ee5\u529b\u91cf\u70ba\u53d6\u5411\uff0c\u7df41\uff5e2\u4e0b\u7684\u5927\u91cd\u91cf\uff0c\u5426\u5247\u6211\u90fd\u4e0d\u5efa\u8b70\u50cf\u53f3\u5716\u4e00\u6a23\u7ad9\u59ff\u89d2\u5ea6\u904e\u5927\uff0c\u9019\u6a23\u5f88\u5bb9\u6613\u9020\u6210\u4e0b\u80cc\u7684\u58d3\u529b\u904e\u5927<\/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=\"WGmteVK1FC\"><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=WGmteVK1FC\" data-secret=\"WGmteVK1FC\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\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=\"5_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E4%B8%8A%E6%8B%89%E6%99%82%EF%BC%8C%E7%9B%A1%E5%8F%AF%E8%83%BD%E7%9A%84%E5%B0%87%E6%89%8B%E8%82%98%E9%9D%A0%E8%BF%91%E8%BA%AB%E9%AB%94\"><\/span><strong>5. \u555e\u9234\u5212\u8239\u5c0f\u6280\u5de7\uff1a\u4e0a\u62c9\u6642\uff0c\u76e1\u53ef\u80fd\u7684\u5c07\u624b\u8098\u9760\u8fd1\u8eab\u9ad4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5f88\u591a\u4eba\u5728\u505a\u555e\u9234\u5212\u8239\u6642\uff0c\u56e0\u70ba\u592a\u60f3\u5b64\u7acb\u80cc\u808c\u7684\u8a13\u7df4\uff0c\u6240\u4ee5\u6703\u523b\u610f\u628a\u624b\u96e2\u8eab\u9ad4\u5f88\u9060<\/p>\n\n\n\n<p>\u9019\u6a23\u4e0d\u50c5\u6703\u8b93\u80cc\u808c\u7121\u6cd5\u5b8c\u5168\u7684\u6536\u7e2e\uff0c\u66f4\u6703\u9020\u6210\u904e\u591a\u7684\u4e8c\u982d\u808c\u53c3\u8207\uff0c\u53ef\u4ee5\u8aaa\u662f\u53ea\u6709\u58de\u8655\u800c\u5df2\uff01<\/p>\n\n\n\n<p>\u80fd\u5927\u5e45\u63d0\u5347\u555e\u9234\u5212\u8239\u611f\u53d7\u5ea6\u7684\u65b9\u6cd5\uff0c\u662f\u300c\u8b93\u4f60\u7684\u624b\u8098\u5728<strong>\u4e0a\u62c9\u6642<\/strong>\uff0c\u76e1\u53ef\u80fd\u9760\u8fd1\u8eab\u9ad4\u300d\uff0c\u800c\u975e\u9060\u96e2<\/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=\"370\" height=\"327\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u5c0f\u6280\u5de7.jpg\" alt=\"\u555e\u9234\u5212\u8239\u5c0f\u6280\u5de7\" class=\"wp-image-7690\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u5c0f\u6280\u5de7.jpg 370w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u5c0f\u6280\u5de7-300x265.jpg 300w\" sizes=\"(max-width: 370px) 100vw, 370px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u4f60\u7684\u80cc\u808c\u8d8a\u5bec\uff0c\u5c31\u8d8a\u96e3\u5c07\u624b\u8098\u9760\u8fd1\u8eab\u9ad4\uff0c\u4e5f\u4e0d\u662f\u771f\u7684\u8981\u4f60\u628a\u624b\u8098\u8cbc\u5728\u8eab\u4e0a\u505a\u555e\u9234\u5212\u8239<\/p>\n\n\n\n<p>\u7576\u4f60\u5728\u505a\u555e\u9234\u5212\u8239\u6642\uff0c\u53ef\u4ee5\u60f3\u50cf\u300c\u62c9\u81f3\u9802\u7aef\u6642\uff0c\u8981\u628a\u624b\u8098\u5f80\u809a\u5b50\u9760\u8fd1\u300d\uff0c\u9019\u6a23\u505a\u4fdd\u8b49\u4f60\u80fd\u6709\u524d\u6240\u672a\u6709\u7684\u611f\u53d7\u5ea6\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C-FAQ\"><\/span><strong>6. \u555e\u9234\u5212\u8239\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%EF%BC%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E6%99%82%EF%BC%8C%E6%A4%85%E8%83%8C%E8%A6%81%E8%AA%BF%E5%A4%9A%E9%AB%98%EF%BC%9F%E8%A7%92%E5%BA%A6%E5%A4%9A%E5%B0%91%EF%BC%9F\"><\/span><strong>Q1\uff1a\u555e\u9234\u5212\u8239\u6642\uff0c\u6905\u80cc\u8981\u8abf\u591a\u9ad8\uff1f\u89d2\u5ea6\u591a\u5c11\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5176\u5be6\u555e\u9234\u5212\u8239\u76f8\u8f03\u65bc\u5176\u4ed6\u52d5\u4f5c\uff0c\u6905\u80cc\u89d2\u5ea6\u7b97\u662f\u597d\u8abf\u6574\u7684<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6905\u80cc\u6574\u500b\u5e73\u884c\uff0c\u6703\u8b93\u4f60\u4e0d\u9069\u61c9\u3001\u4e0d\u8212\u670d\uff0c\u90a3\u5efa\u8b70\u53ef\u4ee5\u518d\u5f80\u4e0a\u8abf\u6574\u4e00\u683c\u5373\u53ef<\/p>\n\n\n\n<p>\u5426\u5247\u4e00\u822c\u60c5\u6cc1\u4e0b\uff0c\u4f60\u8981\u4f7f\u7528\u81e5\u63a8\u6905\u9032\u884c\u555e\u9234\u5212\u8239\u7684\u8a71\uff0c\u90fd\u9084\u662f\u5efa\u8b70180\u00b0\u6c34\u5e73\u70ba\u6700\u4f73<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E7%9A%84%E7%AB%99%E5%A7%BF%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span><strong>Q2\uff1a\u555e\u9234\u5212\u8239\u7684\u7ad9\u59ff\u6709\u54ea\u4e9b\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 is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u5212\u8239-\u7ad9\u59ff-\u4e0d\u540c.jpg\" alt=\"\u555e\u9234\u5212\u8239-\u4e0d\u540c\u7ad9\u59ff\" class=\"wp-image-2817\" width=\"700\" height=\"224\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u5212\u8239-\u7ad9\u59ff-\u4e0d\u540c.jpg 475w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u5212\u8239-\u7ad9\u59ff-\u4e0d\u540c-300x96.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0a3\u500b\u662f\u6700\u5e38\u898b\u7684\u555e\u9234\u5212\u8239\u7ad9\u59ff\uff0c\u7531\u5de6\u81f3\u53f3\uff1a<\/p>\n\n\n\n<ul><li>\u96d9\u8173\u5e73\u884c\u7ad9\uff0c\u6276\u8457\u555e\u9234\u67b6<\/li><li>\u96d9\u8173\u524d\u5f8c\u7ad9\uff0c\u6276\u8457\u555e\u9234\u67b6<\/li><li>\u55ae\u8173\u8dea\u59ff\uff0c\u6276\u8457<a href=\"https:\/\/physicfit.com\/homegym-bench\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/homegym-bench\/\">\u81e5\u63a8\u6905<\/a><\/li><\/ul>\n\n\n\n<p>\u6c92\u6709\u54ea\u4e00\u7a2e\u59ff\u52e2\u6bd4\u8f03\u597d\uff0c\u4e3b\u8981\u662f\u770b\u4f60\u7fd2\u6163\u54ea\u4e00\u7a2e\u555e\u9234\u5212\u8239\u7ad9\u59ff\uff0c\u4e0d\u8ad6\u4f60\u9078\u64c7\u54ea\u4e00\u7a2e\u7ad9\u59ff\uff0c\u90fd\u8981\u8a18\u5f97\u300c\u80cc\u90e8\u4fdd\u6301\u6c34\u5e73\u300d<\/p>\n\n\n\n<p>\u4e0d\u904e\u9084\u8981\u63d0\u9192\u4f60\u4e00\u4ef6\u4e8b\uff0c\u901a\u5e38\u555e\u9234\u67b6\u90fd\u6703\u6709\u4e0a\u4e0b\u5169\u6392\uff0c\u56e0\u70ba\u6276\u8457\u4e0a\u9762\u90a3\u6392\u53ef\u80fd\u6703\u9020\u6210\u4f60\u7684\u8eab\u9ad4\u89d2\u5ea6\u904e\u5927\uff0c\u5bb9\u6613\u9020\u6210\u4e0b\u80cc\u4ee3\u511f<\/p>\n\n\n\n<p>\u6240\u4ee5\u6211\u5efa\u8b70\u4f60\u300c\u6276\u8457\u4e0b\u9762\u90a3\u6392\u555e\u9234\u67b6\u300d\uff0c\u5c24\u5176\u662f\u65b0\u624b\uff0c\u66f4\u9700\u8981\u6ce8\u610f\u5230\u59ff\u52e2\u4e0a\u7684\u6e96\u78ba\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E5%81%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E6%99%82%EF%BC%8C%E4%B8%8B%E8%83%8C%E8%85%B0%E5%A5%BD%E9%85%B8\"><\/span><strong>Q3\uff1a\u505a\u555e\u9234\u5212\u8239\u6642\uff0c\u4e0b\u80cc(\u8170)\u597d\u9178<\/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 is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e0b\u80cc\u9178.jpg\" alt=\"\u4e0b\u80cc\u9178\u75db\" class=\"wp-image-2818\" width=\"470\" height=\"235\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u555e\u9234\u5212\u8239\u662f\u5c6c\u65bc\u300c\u4fef\u8eab\u300d\u52d5\u4f5c\uff0c\u4e5f\u5c31\u4ee3\u8868\u4f60\u6703\u9700\u8981\u66f4\u591a\u7684\u6838\u5fc3\u63a7\u5236<\/p>\n\n\n\n<p>\u5c0d\u65bc\u65b0\u624b\u4f86\u8aaa\uff0c\u56e0\u70ba\u4e00\u958b\u59cb\u6838\u5fc3\u7684\u63a7\u5236\u9084\u4e0d\u662f\u5f88\u719f\u6089\uff0c\u6240\u4ee5\u53ef\u80fd\u6703\u6709\u8eab\u9ad4\u6643\u52d5\u3001\u8eab\u9ad4\u4e0d\u7a69\u7684\u60c5\u5f62\u767c\u751f<\/p>\n\n\n\n<p>\u9019\u500b\u6642\u5019\u6703\u5efa\u8b70\u4f60\uff0c\u5f9e\u300c\u81e5\u63a8\u6905 + \u8f15\u91cd\u91cf\u300d\u958b\u59cb\u7df4\u7fd2\uff0c\u4e00\u65b9\u9762\u53ef\u4ee5\u7df4\u7fd2\u52d5\u4f5c\u6a21\u5f0f\uff0c\u53e6\u4e00\u65b9\u9762\u53ef\u4ee5\u8a13\u7df4\u4f60\u7684<strong><a href=\"https:\/\/physicfit.com\/core-training\/\" target=\"_blank\" rel=\"noopener\" title=\"\u6838\u5fc3\">\u6838\u5fc3<\/a><\/strong><\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u7684\u59ff\u52e2\u90fd\u5df2\u7d93\u505a\u6b63\u78ba\u4e86\uff0c\u9084\u662f\u89ba\u5f97\u7df4\u5b8c\u555e\u9234\u5212\u8239\u300c\u4e0b\u80cc\u90fd\u5f88\u9178\u300d\uff0c\u5c31\u4ee3\u8868\u4f60\u9700\u8981\u597d\u597d\u52a0\u5f37\u4f60\u7684\u4e0b\u80cc\u4e86\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"WGmteVK1FC\"><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=WGmteVK1FC\" data-secret=\"WGmteVK1FC\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000   \u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E6%99%82%EF%BC%8C%E8%82%A9%E8%86%80%E6%96%9C%E6%96%B9%E5%A5%BD%E9%85%B8\"><\/span><strong>Q4\uff1a\u555e\u9234\u5212\u8239\u6642\uff0c\u80a9\u8180(\u659c\u65b9)\u597d\u9178<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u80cc\u90e8\u6c92\u6709\u4fdd\u6301\u6c34\u5e73<\/strong>\u3001<strong>\u80a9\u80db\u6c92\u6709\u5148\u555f\u52d5<\/strong>\uff0c\u751a\u81f3\u662f<strong>\u5c07\u555e\u9234\u62c9\u81f3\u80f8\u53e3<\/strong><\/p>\n\n\n\n<p>\u9019\u6703\u5c0e\u81f4\u555e\u9234\u5212\u8239\u7684\u6574\u500b\u904e\u7a0b\uff0c\u90fd\u662f\u9760\u4f60\u7684\u4e09\u89d2\u808c\u524d\u675f\u3001\u4e8c\u982d\u808c\u3001\u659c\u65b9\u808c\u5728\u767c\u529b\uff0c\u80cc\u808c\u7684\u611f\u53d7\u5ea6\u4e5f\u6703\u975e\u5e38\u5dee<\/p>\n\n\n\n<p>\u60f3\u8981\u907f\u514d\u555e\u9234\u5212\u8239\u6642\uff0c\u80a9\u8180\u3001\u659c\u65b9\u808c\u3001\u4e8c\u982d\u808c\u9178\u75db\u7684\u60c5\u5f62\u767c\u751f\uff0c\u5c31\u8981\u597d\u597d\u7684\u628a\u52d5\u4f5c\u6309\u7167\u9806\u5e8f\u505a\u597d\uff01<\/p>\n\n\n\n<p>\u3000    \u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E5%A6%82%E4%BD%95%E8%87%AA%E5%B7%B1%E5%9C%A8%E5%AE%B6%E7%B7%B4%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%EF%BC%9F\"><\/span><strong>Q5\uff1a\u5982\u4f55\u81ea\u5df1\u5728\u5bb6\u7df4\u555e\u9234\u5212\u8239\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u5bb6\u7df4\u555e\u9234\u5212\u8239\uff0c\u4f60\u53ea\u9700\u8981\u300c\u4e00\u5c0f\u584a\u7a7a\u9593 + \u4e00\u5f35\u81e5\u63a8\u6905 + \u4e00\u9846\u555e\u9234\u300d\u5c31\u80fd\u81ea\u884c\u7df4\u7fd2<\/p>\n\n\n\n<p>\u81f3\u65bc<strong><a href=\"http:\/\/physicfit.com\/homegym-bench\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/homegym-bench\/\">\u81e5\u63a8\u6905<\/a><\/strong>\u3001<strong><a href=\"http:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/dumbbell-guide\/\">\u555e\u9234<\/a><\/strong>\u8981\u600e\u9ebc\u6311\u9078\uff0c\u4f60\u53ef\u4ee5\u53c3\u8003\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=\"PQp5n1r7H5\"><a href=\"https:\/\/physicfit.com\/homegym-bench\/\">\u3010HomeGym\u3011\u81e5\u63a8\u6905\u5168\u653b\u7565\uff1aTOP-5\u63a8\u85a6\uff0c\u591a\u529f\u80fd\u5065\u8eab\u6905\u771f\u7684\u5be6\u7528\u55ce\uff1f2022\u8a55\u6bd4<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010HomeGym\u3011\u81e5\u63a8\u6905\u5168\u653b\u7565\uff1aTOP-5\u63a8\u85a6\uff0c\u591a\u529f\u80fd\u5065\u8eab\u6905\u771f\u7684\u5be6\u7528\u55ce\uff1f2022\u8a55\u6bd4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/homegym-bench\/embed\/#?secret=PQp5n1r7H5\" data-secret=\"PQp5n1r7H5\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\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=\"9bKDf0wGVV\"><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u3010Homegym\u3011\u555e\u9234\u63a8\u85a6&#038;\u9078\u8cfc\u6307\u5357-\uff13\u5927\u555e\u9234\u7a2e\u985ePK (\u53ef\u8abf\u5f0f\u555e\u9234\/\u50b3\u7d71\u555e\u9234\u5854\/\u7d44\u5408\u555e\u9234\u7d44)<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Homegym\u3011\u555e\u9234\u63a8\u85a6&#038;\u9078\u8cfc\u6307\u5357-\uff13\u5927\u555e\u9234\u7a2e\u985ePK (\u53ef\u8abf\u5f0f\u555e\u9234\/\u50b3\u7d71\u555e\u9234\u5854\/\u7d44\u5408\u555e\u9234\u7d44) &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-guide\/embed\/#?secret=9bKDf0wGVV\" data-secret=\"9bKDf0wGVV\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus-%E6%9B%B4%E5%A4%9A%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9%E6%8A%80%E5%B7%A7\"><\/span><strong>Bonus-\u66f4\u591a\u555e\u9234\u5212\u8239\u6280\u5de7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6709\u770b\u5230\u6700\u5f8c\u7684\u4eba\uff0c\u8981\u518d\u4f86\u9001\u4f60\u4e00\u4e9b\u555e\u9234\u5212\u8239\u5c0f\u6280\u5de7\uff0c\u5e6b\u52a9\u4f60\u63d0\u5347\u80cc\u808c\u611f\u53d7\u5ea6\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=\"fkBlXclIQU\"><a href=\"https:\/\/physicfit.com\/muscle-connection\/\">\u3010\u5065\u8eab\u5165\u9580\u3011\u5982\u4f55\u589e\u52a0\u808c\u8089\u611f\u53d7\u5ea6\uff1f\uff17\u7a2e\u65b9\u6cd5\u5e36\u4f60\u8f15\u9b06\u638c\u63e1\u808c\u8089\u767c\u529b\u611f\uff01\u65b0\u624b\u5fc5\u770b<\/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\u5165\u9580\u3011\u5982\u4f55\u589e\u52a0\u808c\u8089\u611f\u53d7\u5ea6\uff1f\uff17\u7a2e\u65b9\u6cd5\u5e36\u4f60\u8f15\u9b06\u638c\u63e1\u808c\u8089\u767c\u529b\u611f\uff01\u65b0\u624b\u5fc5\u770b &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/muscle-connection\/embed\/#?secret=fkBlXclIQU\" data-secret=\"fkBlXclIQU\" 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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus-1_%E5%85%88%E5%BE%9E%E5%BC%B1%E5%81%B4%E9%96%8B%E5%A7%8B\"><\/span><strong>Bonus-1 \u5148\u5f9e\u5f31\u5074\u958b\u59cb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u55ae\u81c2\u555e\u9234\u5212\u8239\u662f\u4e00\u500b\u975e\u5e38\u597d\u300c<strong>\u52a0\u5f37\u4f60\u7684\u5f31\u9ede<\/strong>\u300d\u7684\u52d5\u4f5c\uff0c\u56e0\u70ba\u5b83\u662f\u55ae\u908a\u9032\u884c\uff0c\u6240\u4ee5\u66f4\u80fd\u5c08\u6ce8\u5728\u6bcf\u4e00\u5074\u7684\u80cc\u808c\u8a13\u7df4\u4e0a<\/p>\n\n\n\n<p>\u800c\u4e00\u822c\u4eba\u6bd4\u8f03\u5f31\u7684\u901a\u5e38\u90fd\u662f\u5de6\u908a\uff0c\u6240\u4ee5\u5728\u555e\u9234\u5212\u8239\u7684\u4e00\u958b\u59cb\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e\u5de6\u908a\u958b\u59cb\u5212\uff0c\u4e4b\u5f8c\u518d\u63db\u5230\u53f3\u908a<\/p>\n\n\n\n<p>\u9019\u6a23\u4e0d\u50c5\u80fd\u907f\u514d\u5de6\u908a\u80cc\u808c\u5148\u6c92\u529b\uff0c\u66f4\u80fd\u907f\u514d\u5de6\u53f3\u808c\u529b\u5931\u8861\u7684\u60c5\u6cc1\u767c\u751f<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus-2_%E5%B0%87%E4%BD%A0%E7%9A%84%E8%82%9A%E5%AD%90%E6%9C%9D%E5%90%91%E5%9C%B0%E9%9D%A2\"><\/span><strong>Bonus-2 \u5c07\u4f60\u7684\u809a\u5b50\u671d\u5411\u5730\u9762<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7576\u4f60\u5728\u505a\u555e\u9234\u5212\u8239\u6642\uff0c\u61c9\u8a72\u8981\u907f\u514d\u904e\u591a\u7684\u8eab\u9ad4\u65cb\u8f49\uff0c\u540c\u6642\u4e5f\u8981\u4fdd\u6301\u8eab\u9ad4\u7684\u7a69\u5b9a<\/p>\n\n\n\n<p>\u6700\u597d\u7684\u65b9\u6cd5\u5c31\u662f\u300c\u5728\u6574\u500b\u555e\u9234\u5212\u8239\u7684\u904e\u7a0b\u4e2d\uff0c\u90fd\u8b93\u4f60\u7684\u809a\u5b50\u671d\u5411\u5730\u9762\u300d<\/p>\n\n\n\n<p>\u81f3\u65bc\u8a72\u5982\u4f55\u505a\u5462\uff1f<\/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=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u5176\u4ed6.jpg\" alt=\"\u66f4\u591a\u555e\u9234\u5212\u8239\u6280\u5de7\" class=\"wp-image-7691\" width=\"329\" height=\"289\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u5176\u4ed6.jpg 375w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u5212\u8239-\u5176\u4ed6-300x263.jpg 300w\" sizes=\"(max-width: 329px) 100vw, 329px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5927\u6b65\u7684\u5c07\u4f60\u7684\u8173\u5f80\u65c1\u908a\u8de8\uff0c\u9019\u6a23\u80fd\u78ba\u4fdd\u4f60\u5728\u555e\u9234\u5212\u8239\u7684\u6574\u500b\u904e\u7a0b\u300c\u809a\u5b50\u90fd\u662f\u671d\u5411\u5730\u9762\u7684\u300d\uff0c\u5c0f\u5c0f\u4e00\u500b\u52d5\u4f5c\u5c31\u80fd\u8b93\u4f60\u7684\u80cc\u808c\u611f\u53d7\u5ea6\u66f4\u597d\uff01<\/p>\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=\"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 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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 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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 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