{"id":2581,"date":"2021-02-11T14:29:43","date_gmt":"2021-02-11T06:29:43","guid":{"rendered":"http:\/\/physicfit.com\/?p=2581"},"modified":"2022-09-29T12:25:47","modified_gmt":"2022-09-29T04:25:47","slug":"dumbbell-shoulder-press","status":"publish","type":"post","link":"https:\/\/physicfit.com\/dumbbell-shoulder-press\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p><strong>\u5750\u59ff\u555e\u9234\u80a9\u63a8<\/strong>\uff0c<strong><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%B8%89%E8%A7%92%E8%82%8C\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E4%B8%89%E8%A7%92%E8%82%8C\">\u4e09\u89d2\u808c<\/a>\u8a13\u7df4\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\u80a9\u63a8\u624b\u8981\u6253\u591a\u958b\uff1f<\/li><li>\u555e\u9234\u80a9\u63a8\u6700\u9ad8\u8981\u63a8\u5230\u54ea\uff1f\u6700\u4f4e\u8981\u653e\u5230\u54ea\uff1f<\/li><li>\u555e\u9234\u80a9\u63a8\u6642\uff0c\u81e5\u63a8\u6905\u7684\u89d2\u5ea6\u8981\u5e7e\u5ea6\uff1f\u80cc\u90e8\u8981\u8cbc\u5e73\u55ce\uff1f<\/li><li>\u70ba\u4ec0\u9ebc\u555e\u9234\u80a9\u63a8\u5bb9\u6613\u6709\u80a9\u593e\u64e0\u7684\u554f\u984c\uff1f\u659c\u65b9\u808c\u5f88\u9178\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\u80a9\u63a8\uff5e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB 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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\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  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\u52d5\u4f5c\u4ecb\u7d39\uff06\u8a13\u7df4\u90e8\u4f4d<\/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\/dumbbell-shoulder-press\/#2_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8_VS_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8\" title=\"2. \u555e\u9234\u80a9\u63a8 VS \u69d3\u9234\u80a9\u63a8\">2. \u555e\u9234\u80a9\u63a8 VS \u69d3\u9234\u80a9\u63a8<\/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\/dumbbell-shoulder-press\/#3_%E5%9D%90%E5%A7%BF%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A85%E6%AD%A5%E9%A9%9F_%E2%80%93_%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"3. \u5750\u59ff\u555e\u9234\u80a9\u63a85\u6b65\u9a5f &#8211; \u52d5\u4f5c\u6559\u5b78\">3. \u5750\u59ff\u555e\u9234\u80a9\u63a85\u6b65\u9a5f &#8211; \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-5\" href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/#Step1_%E6%8C%91%E9%81%B8%E5%95%9E%E9%88%B4%EF%BC%8C%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9A%84%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u6311\u9078\u555e\u9234\u80a9\u63a8\u7684\u91cd\u91cf\uff1f\">Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u6311\u9078\u555e\u9234\u80a9\u63a8\u7684\u91cd\u91cf\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/#Step2_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E8%B5%B7%E6%A7%93%EF%BC%8C%E5%A6%82%E4%BD%95%E6%8A%8A%E5%95%9E%E9%88%B4%E5%AE%89%E5%85%A8%E7%9A%84%E4%B8%8A%E6%8A%AC%E8%87%B3%E9%A0%90%E5%82%99%E4%BD%8D%E7%BD%AE%EF%BC%9F\" title=\"Step2. \u555e\u9234\u80a9\u63a8\u8d77\u69d3\uff0c\u5982\u4f55\u628a\u555e\u9234\u5b89\u5168\u7684\u4e0a\u62ac\u81f3\u9810\u5099\u4f4d\u7f6e\uff1f\">Step2. \u555e\u9234\u80a9\u63a8\u8d77\u69d3\uff0c\u5982\u4f55\u628a\u555e\u9234\u5b89\u5168\u7684\u4e0a\u62ac\u81f3\u9810\u5099\u4f4d\u7f6e\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-shoulder-press\/#Step3_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E4%B8%8A%E6%8E%A8%E5%89%8D%E8%A9%B2%E5%81%9A%E5%A5%BD%E5%93%AA%E4%BA%9B%E6%BA%96%E5%82%99%EF%BC%9F\" title=\"Step3. \u9810\u5099\u59ff\u52e2\uff0c\u4e0a\u63a8\u524d\u8a72\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f\">Step3. \u9810\u5099\u59ff\u52e2\uff0c\u4e0a\u63a8\u524d\u8a72\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" 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\u5982\u4f55\u6b63\u78ba\u7684\u555e\u9234\u80a9\u63a8\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-shoulder-press\/#4_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A83%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"4. \u555e\u9234\u80a9\u63a83\u500b\u5e38\u898b\u932f\u8aa4\">4. \u555e\u9234\u80a9\u63a83\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-shoulder-press\/#%E2%9D%B6%E6%89%8B%E8%85%95%E9%81%8E%E5%BA%A6%E5%BD%8E%E6%8A%98\" title=\"\u2776\u624b\u8155\u904e\u5ea6\u5f4e\u6298\">\u2776\u624b\u8155\u904e\u5ea6\u5f4e\u6298<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" 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href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/#5_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9A%84%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E6%84%8F%E5%BF%B5%E6%8E%A7%E5%88%B6\" title=\"5. \u555e\u9234\u80a9\u63a8\u7684\u5c0f\u6280\u5de7\uff1a\u610f\u5ff5\u63a7\u5236\">5. \u555e\u9234\u80a9\u63a8\u7684\u5c0f\u6280\u5de7\uff1a\u610f\u5ff5\u63a7\u5236<\/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-shoulder-press\/#6_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C-FAQ\" title=\"6. \u555e\u9234\u80a9\u63a8\u76f8\u95dc\u554f\u984c-FAQ\">6. \u555e\u9234\u80a9\u63a8\u76f8\u95dc\u554f\u984c-FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/#Q1%EF%BC%9A%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%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\u80a9\u63a8\u6642\uff0c\u6905\u80cc\u8981\u8abf\u591a\u9ad8\uff1f\u89d2\u5ea6\u591a\u5c11\uff1f\">Q1\uff1a\u555e\u9234\u80a9\u63a8\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-shoulder-press\/#Q2%EF%BC%9A%E5%81%9A%E5%A4%A7%E9%87%8D%E9%87%8F%E7%9A%84%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E7%84%A1%E6%B3%95%E5%B0%87%E5%95%9E%E9%88%B4%E8%88%89%E8%B5%B7\" title=\"Q2\uff1a\u505a\u5927\u91cd\u91cf\u7684\u555e\u9234\u80a9\u63a8\u6642\uff0c\u7121\u6cd5\u5c07\u555e\u9234\u8209\u8d77\">Q2\uff1a\u505a\u5927\u91cd\u91cf\u7684\u555e\u9234\u80a9\u63a8\u6642\uff0c\u7121\u6cd5\u5c07\u555e\u9234\u8209\u8d77<\/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-shoulder-press\/#Q3%EF%BC%9A%E6%88%91%E8%A9%B2%E7%B7%B4%E5%9D%90%E5%A7%BF%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%9F%E9%82%84%E6%98%AF%E7%AB%99%E5%A7%BF%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%9F\" title=\"Q3\uff1a\u6211\u8a72\u7df4\u5750\u59ff\u555e\u9234\u80a9\u63a8\uff1f\u9084\u662f\u7ad9\u59ff\u555e\u9234\u80a9\u63a8\uff1f\">Q3\uff1a\u6211\u8a72\u7df4\u5750\u59ff\u555e\u9234\u80a9\u63a8\uff1f\u9084\u662f\u7ad9\u59ff\u555e\u9234\u80a9\u63a8\uff1f<\/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-shoulder-press\/#Q4%EF%BC%9A%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E8%82%A9%E8%86%80%E5%8D%A1%E5%8D%A1%E7%9A%84%EF%BC%8C%E6%87%89%E8%A9%B2%E7%B9%BC%E7%BA%8C%E7%B7%B4%E5%97%8E%EF%BC%9F\" title=\"Q4\uff1a\u555e\u9234\u80a9\u63a8\u6642\uff0c\u80a9\u8180\u5361\u5361\u7684\uff0c\u61c9\u8a72\u7e7c\u7e8c\u7df4\u55ce\uff1f\">Q4\uff1a\u555e\u9234\u80a9\u63a8\u6642\uff0c\u80a9\u8180\u5361\u5361\u7684\uff0c\u61c9\u8a72\u7e7c\u7e8c\u7df4\u55ce\uff1f<\/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-shoulder-press\/#Q5%EF%BC%9A%E6%88%91%E8%A9%B2%E5%A6%82%E4%BD%95%E7%B7%B4%E4%B8%89%E8%A7%92%E8%82%8C%EF%BC%9F%E8%82%A9%E8%86%80%E9%83%BD%E7%B7%B4%E4%B8%8D%E5%A4%A7%EF%BC%9F\" title=\"Q5\uff1a\u6211\u8a72\u5982\u4f55\u7df4\u4e09\u89d2\u808c\uff1f\u80a9\u8180\u90fd\u7df4\u4e0d\u5927\uff1f\">Q5\uff1a\u6211\u8a72\u5982\u4f55\u7df4\u4e09\u89d2\u808c\uff1f\u80a9\u8180\u90fd\u7df4\u4e0d\u5927\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/#7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9D%90%E5%A7%BF%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8_TOP3%E7%B2%BE%E8%8F%AF_%E6%90%B6%E5%85%88%E7%9C%8B\"><\/span><strong>\u5750\u59ff\u555e\u9234\u80a9\u63a8 TOP3\u7cbe\u83ef \u6436\u5148\u770b!!!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u555e\u9234\u80a9\u63a8\u7684\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u8166\u6d77\u88e1\u53ef\u4ee5\u8a18\u4f4f\u9019\u4e09\u9ede\u7cbe\u83ef\uff1a<\/p>\n\n\n\n<ol><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u624b\u8098\u5167\u6263\uff0c\u524d\u81c2\u5782\u76f4\u5730\u9762<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e0d\u8073\u80a9\uff0c\u4e0d\u904e\u5ea6\u62f1\u8170<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e0a\u63a8\u4e0d\u9396\u6b7b\uff0c\u4e0b\u653e\u4e0d\u904e\u5ea6<\/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\u80a9\u63a8\u4ecb\u7d39\uff06\u6559\u5b78 \u2193<\/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=\"JNFVzU2X21\"><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=JNFVzU2X21\" data-secret=\"JNFVzU2X21\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8_%E5%8B%95%E4%BD%9C%E4%BB%8B%E7%B4%B9%EF%BC%86%E8%A8%93%E7%B7%B4%E9%83%A8%E4%BD%8D\"><\/span><strong>1. \u555e\u9234\u80a9\u63a8 \u52d5\u4f5c\u4ecb\u7d39\uff06\u8a13\u7df4\u90e8\u4f4d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%95%9E%E9%88%B4\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%95%9E%E9%88%B4\">\u555e\u9234\u80a9\u63a8<\/a><\/strong>\uff0c<strong>Dumbbell Shoulder Press<\/strong>\uff0c\u6307\u7684\u662f\u5750\u5728\u81e5\u63a8\u6905\u4e0a\u7684<strong>\u5750\u59ff\u555e\u9234\u80a9\u63a8<\/strong>\uff0c\u662f\u7d93\u5178\u7684\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c (<a href=\"http:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/shoulder-training\/\">\u4e09\u89d2\u808c\u5168\u653b\u7565<\/a>)<\/p>\n\n\n\n<p>\u555e\u9234\u80a9\u63a8\u53ef\u4ee5\u8a13\u7df4\u5230\u6574\u500b<a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u80a9\u8180<\/a>\uff0c\u5305\u62ec\u524d\u675f\u3001\u4e2d\u675f\u3001\u5f8c\u675f\uff0c\u529b\u7dda\u548c\u8eab\u9ad4\u5448\u73fe\u5782\u76f490\u00b0\u7684\u4e0a\u80a2\u5782\u76f4\u63a8<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb-press.jpg\" alt=\"\u555e\u9234\u80a9\u63a8 \u52d5\u4f5c\u4ecb\u7d39\uff06\u8a13\u7df4\u90e8\u4f4d\" class=\"wp-image-7675\" width=\"413\" height=\"305\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb-press.jpg 464w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb-press-300x222.jpg 300w\" sizes=\"(max-width: 413px) 100vw, 413px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u800c\u555e\u9234\u80a9\u63a8\u4e3b\u8981\u7df4\u5230\u7684\u90e8\u4f4d\u662f<strong>\u4e09\u89d2\u808c\u524d\u675f<\/strong>\uff0c<strong>\u4e09\u89d2\u808c\u4e2d\u675f<\/strong>\u3001<strong>\u4e09\u89d2\u808c\u5f8c\u675f<\/strong>\u662f\u6b21\u8981\u90e8\u4f4d\uff0c<strong>\u4e09\u982d\u808c<\/strong>\u5247\u662f\u8f14\u52a9<\/p>\n\n\n\n<p>\u901a\u5e38\u5728\u4f60\u53ef\u4ee5\u63a7\u5236\u7684\u91cd\u91cf\u7bc4\u570d\u5167\uff0c\u662f\u4e0d\u6703\u660e\u986f\u611f\u53d7\u5230\u4e09\u982d\u808c\u7684\u767c\u529b\u7684\uff0c\u5927\u90e8\u5206\u90fd\u662f\u300c\u5927\u91cd\u91cf\u6642\u300d\u624d\u6703\u611f\u53d7\u5230<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u9084\u6709\u7d93\u5e38\u88ab\u5ffd\u7565\u7684\uff1a<\/p>\n\n\n\n<ul><li><strong>\u80a9\u80db\u9aa8<\/strong>\u8981\u96a8\u52d5\u4f5c\u6536\u7e2e\u3001\u4e0d\u9396\u6b7b<\/li><li><strong>\u6838\u5fc3\u8179\u90e8<\/strong>\u6536\u7dca\u3001\u4e0d\u904e\u5ea6\u62f1\u8170<\/li><li><strong>\u4e0b\u80cc<\/strong>\u4e0d\u8cbc\u6b7b\u6905\u80cc\uff0c\u5e6b\u52a9\u7a69\u56fa\u8eab\u9ad4<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a\u5e7e\u9ede\u80fd\u5e6b\u52a9\u4f60\u5728\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u52d5\u4f5c\u66f4\u52a0\u7684\u7a69\u5b9a\uff0c\u53d7\u50b7\u7684\u98a8\u96aa\u964d\u5230\u6700\u4f4e<\/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\u80a9\u63a8.jpg\" alt=\"\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\" class=\"wp-image-2668\" width=\"348\" height=\"203\"\/><\/figure><\/div>\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=\"sgYsh984ov\"><a href=\"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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-shoulder-press\/embed\/#?secret=sgYsh984ov\" data-secret=\"sgYsh984ov\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8_VS_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8\"><\/span><strong>2. \u555e\u9234\u80a9\u63a8 VS \u69d3\u9234\u80a9\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u90a3\u300c\u555e\u9234\u80a9\u63a8\u300d\u548c\u300c\u69d3\u9234\u80a9\u63a8\u300d\u54ea\u4e00\u500b\u5c0d\u65bc\u589e\u808c\u7684\u6548\u679c\u6bd4\u8f03\u597d\u5462\uff1f<\/p>\n\n\n\n<p>\u4e8b\u5be6\u4e0a\uff0c\u9019\u5169\u7a2e\u80a9\u63a8\u5404\u6709\u5b83\u7684\u512a\u52e2<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u555e\u9234<\/a><\/strong>\u5f88\u81ea\u7531\uff0c\u52d5\u4f5c\u7bc4\u570d\u548c\u6536\u7e2e\u611f\u4f73\uff0c\u4f46\u7121\u6cd5\u505a\u592a\u91cd\u7684\u91cd\u91cf<\/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>\u76f8\u5c0d\u8f03\u7a69\u5b9a\uff0c\u53ef\u4ee5\u63a8\u6bd4\u8f03\u91cd\u7684\u91cd\u91cf\uff0c\u4f46\u9700\u8981\u66f4\u591a\u7684\u8eab\u9ad4\u7a69\u5b9a<\/p>\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\">\u555e\u9234\u80a9\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u9234\u80a9\u63a8<\/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\">\u6d3b\u52d5\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\">\u7d30\u7bc0\u8a13\u7df4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u529b\u91cf\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>\u6838\u5fc3\u5f37\u5316<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u65b0\u624b\u4f86\u8aaa\uff0c\u300c\u555e\u9234\u80a9\u63a8\u300d\u76f8\u8f03\u65bc\u300c<a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u69d3\u9234\u80a9\u63a8<\/a>\u300d\u66f4\u9069\u5408\u65b0\u624b\u7df4\u7fd2\uff0c\u56e0\u70ba\u5750\u8457\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\u5750\u59ff\u555e\u9234\u80a9\u63a8\u300d\u6559\u5b78\uff0c\u5982\u679c\u60f3\u5b78\u66f4\u591a<a href=\"http:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/shoulder-training\/\">\u4e09\u89d2\u808c\u8a13\u7df4\u52d5\u4f5c<\/a>\u7684\u4eba\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=\"jdp1T769Gs\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/shoulder-training\/embed\/#?secret=jdp1T769Gs\" data-secret=\"jdp1T769Gs\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%9D%90%E5%A7%BF%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A85%E6%AD%A5%E9%A9%9F_%E2%80%93_%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>3. \u5750\u59ff\u555e\u9234\u80a9\u63a85\u6b65\u9a5f &#8211; \u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u672c\u6587\u7684\u91cd\u9ede\uff0cFocus\u5728\u5750\u59ff\u555e\u9234\u80a9\u63a8\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u6709X\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u6311\u9078\u4e00\u500b\u9069\u5408\u7684\u555e\u9234\u80a9\u63a8\u91cd\u91cf<\/strong><\/li><li><strong>\u555e\u9234\u80a9\u63a8\u8d77\u69d3\uff0c\u5b89\u5168\u7684\u8209\u81f3\u9810\u5099\u4f4d\u7f6e<\/strong><\/li><li><strong>\u52d5\u4f5c\u958b\u59cb\u524d\u7684\u6b63\u78ba\u9810\u5099\u59ff\u52e2<\/strong><\/li><li><strong>\u555e\u9234\u80a9\u63a8\u4e0a\u63a8\u3001\u4e0b\u653e\u7684\u9ad8\u5ea6\uff1f\u624b\u5916\u958b\u89d2\u5ea6\uff1f<\/strong><\/li><li><strong>\u6b63\u78ba\u7684\u5b8c\u6210\u555e\u9234\u80a9\u63a8<\/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%E6%8C%91%E9%81%B8%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9A%84%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>Step1.<\/strong><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\"> \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u6311\u9078\u555e\u9234\u80a9\u63a8\u7684\u91cd\u91cf\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6311\u9078\u4e00\u500b\u4f60\u80fd\u5920\u63a7\u5236\u7684\u91cd\u91cf\uff0c\u53ef\u4ee5\u5728\u80a9\u63a8\u7684\u904e\u7a0b\u4e2d\uff0c\u5e6b\u52a9\u4f60\u6709\u6548\u7684\u523a\u6fc0<a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u80a9\u8180<\/a><\/p>\n\n\n\n<p>\u5e73\u5e38\u6bd4\u8f03\u5c11\u5065\u8eab\u7fd2\u6163\u3001\u5065\u8eab\u65b0\u624b\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e <strong>\u55ae\u624b5\uff5e10\uff05\u9ad4\u91cd\u7684\u91cd\u91cf<\/strong> \u958b\u59cb\u7df4\u3002\u4f8b\u5982\u9ad4\u91cd70\u516c\u65a4\uff0c\u5927\u7d04\u5c31\u662f3\u516c\u65a4\uff5e7\u516c\u65a4<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u5e73\u5e38\u5c31\u6709\u5065\u8eab\u7fd2\u6163\u3001\u6709\u4e9b\u904b\u52d5\u57fa\u790e\u7684\u4eba\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e <strong>\u55ae\u624b10\uff5e15\uff05\u9ad4\u91cd\u7684\u91cd\u91cf<\/strong> \u958b\u59cb\u7df4\u3002\u4f8b\u5982\u9ad4\u91cd70\u516c\u65a4\uff0c\u5927\u7d04\u5c31\u662f7\u516c\u65a4\uff5e10\u516c\u65a4<\/p>\n\n\n\n<p>\u6216\u662f\u76f4\u63a5\u5f9e\u6700\u8f15\u7684\u555e\u9234\u958b\u59cb\u6696\u8eab\uff0c\u76f4\u5230\u4f60\u80fd\u505a12\uff5e15\u4e0b\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u56e0\u70ba\u5750\u59ff\u555e\u9234\u80a9\u63a8\u4e0d\u50cf\u5176\u4ed6\u52d5\u4f5c\uff0c\u5b83\u662f<strong>\u5750\u59ff<\/strong>\u3001<strong>\u5c0f\u808c\u8089\u7fa4<\/strong>\u7684\u8a13\u7df4\uff0c\u6240\u4ee5\u91cd\u91cf\u4e0a\u4e5f\u4e0d\u5efa\u8b70\u4e00\u958b\u59cb\u5c31\u548c\u5927\u808c\u7fa4\u4e00\u6a23\u91cd<\/p>\n\n\n\n<p>\u4f60\u5fc5\u9808\u5148\u628a\u52d5\u4f5c\u505a\u7a69\u4e86\uff0c\u518d\u6162\u6162\u7684\u8ffd\u6c42\u91cd\u91cf\u4e0a\u7684\u7a81\u7834\uff0c\u9019\u624d\u662f\u6700\u5b89\u5168\u3001\u7a69\u5b9a\u7684\u589e\u808c\u65b9\u5f0f<\/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=\"Step2_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E8%B5%B7%E6%A7%93%EF%BC%8C%E5%A6%82%E4%BD%95%E6%8A%8A%E5%95%9E%E9%88%B4%E5%AE%89%E5%85%A8%E7%9A%84%E4%B8%8A%E6%8A%AC%E8%87%B3%E9%A0%90%E5%82%99%E4%BD%8D%E7%BD%AE%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u555e\u9234\u80a9\u63a8\u8d77\u69d3\uff0c\u5982\u4f55\u628a\u555e\u9234\u5b89\u5168\u7684\u4e0a\u62ac\u81f3\u9810\u5099\u4f4d\u7f6e\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 is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u8d77\u69d3.jpg\" alt=\"\u555e\u9234\u80a9\u63a8 - \u8d77\u69d3\u65b9\u6cd5\" class=\"wp-image-7676\" width=\"712\" height=\"260\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u8d77\u69d3.jpg 845w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u8d77\u69d3-300x109.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u8d77\u69d3-768x280.jpg 768w\" sizes=\"(max-width: 712px) 100vw, 712px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9078\u597d\u9069\u5408\u91cd\u91cf\u7684\u555e\u9234\u5f8c\uff0c\u63a5\u4e0b\u4f86\u8981\u6559\u4f60\u600e\u9ebc\u628a\u555e\u9234\u4e0a\u62ac\uff1a<\/p>\n\n\n\n<ol><li>\u555e\u9234\u653e\u5728\u5927\u817f\u524d\u7aef\uff0c\u9760\u8fd1\u819d\u84cb<\/li><li>\u5229\u7528\u5927\u817f\u4e0a\u62ac\u7684\u65b9\u5f0f\uff0c\u5c07\u555e\u9234\u4e0a\u63a8<\/li><li>\u624b\u9806\u52e2\u5c07\u555e\u9234\u8209\u8d77\uff0c\u80a9\u8180\u5916\u65cb<\/li><\/ol>\n\n\n\n<p>\u4e0d\u7ba1\u4f60\u4eca\u5929\u662f\u7528\u8f15\u91cd\u91cf\u9084\u662f\u5927\u91cd\u91cf\uff0c\u90fd\u8981\u4ee5\u9019\u7a2e\u6700\u5b89\u5168\u7684\u65b9\u5f0f\u5c07\u555e\u9234\u8209\u8d77\uff0c\u5c24\u5176\u5728\u5927\u91cd\u91cf\u7684\u6642\u5019\uff0c\u9019\u53ef\u4ee5\u5e6b\u52a9\u4f60\u6e1b\u5c11\u624b\u90e8\u53d7\u50b7\u7684\u6a5f\u7387\uff01<\/p>\n\n\n\n<p>\u800c\u5927\u817f\u7684\u300c\u4e0a\u8e6c\u7684\u529b\u9053\u300d\u4e5f\u662f\u975e\u5e38\u95dc\u9375\uff0c\u8f15\u91cd\u91cf\u53ea\u8981\u8f15\u8f15\u8e6c\u4e00\u4e0b\u5c31\u597d\uff0c\u4f46\u5982\u679c\u4eca\u5929\u4f60\u8981\u4f7f\u7528\u5927\u91cd\u91cf\uff0c\u53ef\u80fd\u5c31\u9700\u8981\u8e6c\u7684\u66f4\u5927\u529b\uff0c\u624d\u80fd\u628a\u555e\u9234\u7529\u4e0a\u53bb<\/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%E4%B8%8A%E6%8E%A8%E5%89%8D%E8%A9%B2%E5%81%9A%E5%A5%BD%E5%93%AA%E4%BA%9B%E6%BA%96%E5%82%99%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u9810\u5099\u59ff\u52e2\uff0c\u4e0a\u63a8\u524d\u8a72\u505a\u597d\u54ea\u4e9b\u6e96\u5099\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 is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u5716.jpg\" alt=\"\u555e\u9234\u80a9\u63a8-\u9810\u5099\u59ff\u52e2\" class=\"wp-image-2670\" width=\"616\" height=\"311\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u5716.jpg 425w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u5716-300x151.jpg 300w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/figure><\/div>\n\n\n\n<p>\u6b63\u78ba\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u4e0a\u80cc\u8cbc\u4f4f\u6905\u80cc<\/li><li>\u4e0b\u80cc\u633a\u76f4\uff0c\u6838\u5fc3\u6536\u7dca<\/li><li>\u659c\u65b9\u4e0b\u58d3\uff0c\u4e0d\u8981\u8073\u80a9<\/li><li>\u5c07\u80a9\u8180\u5916\u65cb\u3001\u5167\u6263\u81f3\u524d\u65b9<\/li><\/ul>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\u5716\u4e2d\uff0c\u6b63\u78ba\u52d5\u4f5c\u7684\u4e0b\u80cc\u96d6\u7136\u4e0d\u6703\u8cbc\u5e73\u6905\u80cc\uff0c\u4f46\u53ea\u6709\u5c07\u5b83\u6536\u7dca\u3001\u6253\u76f4\uff0c\u6c92\u6709\u904e\u591a\u7684\u62f1\u8170<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u662f\u70ba\u4e86\u5e6b\u52a9\u4f60\u5728\u80a9\u63a8\u7684\u904e\u7a0b\u4e2d\uff0c\u80fd\u5920\u501f\u52a9\u4e0b\u80cc\u7684\u529b\u91cf\u8b93\u8eab\u9ad4\u7a69\u5b9a\uff0c\u4e5f\u6bd4\u8f03\u4e0d\u6703\u6709\u555e\u9234\u6643\u4f86\u6643\u53bb\u7684\u60c5\u6cc1\u767c\u751f<\/p>\n\n\n\n<p>\u800c\u932f\u8aa4\u52d5\u4f5c\u4e2d\uff0c\u6700\u660e\u986f\u7684\u5c31\u662f\u300c<strong>\u904e\u5ea6\u62f1\u8170<\/strong>\u300d\u548c\u300c<strong>\u80a9\u8180\u6c92\u6709\u5167\u6263<\/strong>\u300d\uff0c\u9019\u6a23\u9664\u4e86\u6703\u9020\u6210\u8eab\u9ad4\u4e0d\u7a69\u5916\uff0c\u66f4\u6709\u53ef\u80fd\u9020\u6210\u624b\u90e8\u3001\u80a9\u8180\u7684\u53d7\u50b7<\/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=\"Step4_%E4%B8%8A%E6%8E%A8%E8%A9%B2%E6%8E%A8%E5%A4%9A%E9%AB%98%EF%BC%9F%E4%B8%8B%E6%94%BE%E8%A9%B2%E6%94%BE%E5%A4%9A%E4%BD%8E%EF%BC%9F%E6%89%8B%E7%9A%84%E5%A4%96%E9%96%8B%E8%A7%92%E5%BA%A6%E5%A4%9A%E5%B0%91%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u4e0a\u63a8\u8a72\u63a8\u591a\u9ad8\uff1f\u4e0b\u653e\u8a72\u653e\u591a\u4f4e\uff1f\u624b\u7684\u5916\u958b\u89d2\u5ea6\u591a\u5c11\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u9ede\u662f\u6700\u91cd\u8981\uff0c\u540c\u6642\u4e5f\u662f\u6700\u591a\u4eba\u6709\u7591\u554f\u7684\u5730\u65b9\uff0c\u6240\u4ee5\u4e00\u5b9a\u8981\u597d\u597d\u7684\u770b\u5b8c\u9019\u908a\uff01<\/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\u80a9\u63a8-\u4e0a\u63a8.jpg\" alt=\"\u555e\u9234\u80a9\u63a8-\u4e0a\u63a8\u9ad8\u5ea6\" class=\"wp-image-2671\" width=\"473\" height=\"312\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u4e0a\u63a8.jpg 368w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u4e0a\u63a8-300x198.jpg 300w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9996\u5148\u662f\u4f60\u7684\u300c<strong>\u4e0a\u63a8\u9ad8\u5ea6<\/strong>\u300d\uff0c\u6b63\u78ba\u7684\u9ad8\u5ea6\uff1a<\/p>\n\n\n\n<ul><li>\u4e09\u89d2\u808c\u6536\u7e2e\u5b8c\u5168\u5373\u53ef<\/li><li>\u624b\u81c2\u4e0d\u5fc5\u5b8c\u5168\u6253\u76f4<\/li><li>\u4e0d\u8981\u9396\u6b7b\u624b\u8098\u3001\u80a9\u80db\u9aa8<\/li><\/ul>\n\n\n\n<p>\u7167\u7247\u4e2d\u4e3b\u89d2\u7684\u63e1\u6cd5\u6bd4\u8f03\u504f\u5411\u5c07\u555e\u9234\u5167\u65cb\uff0c\u9019\u662f\u55ae\u7d14\u500b\u4eba\u7684\u7fd2\u6163\u554f\u984c\uff0c\u800c\u6211\u81ea\u5df1\u662f\u504f\u597d\u5c07\u555e\u9234\u6c34\u5e73\u7684\u653e\u5728\u624b\u4e2d<\/p>\n\n\n\n<p>\u4f46\u4e0d\u7ba1\u4f60\u600e\u9ebc\u63e1\u555e\u9234\uff0c\u7406\u8ad6\u4e0a\u63a8\u81f3\u9802\u9ede\u6642\uff0c\u90fd\u4e0d\u61c9\u8a72\u5c07\u5169\u500b\u555e\u9234\u649e\u5728\u4e00\u8d77<\/p>\n\n\n\n<p>\u56e0\u70ba\u555e\u9234\u80a9\u63a8\u662f\u5c6c\u65bc\u300c\u5782\u76f4\u300d\u52d5\u4f5c\uff0c\u52d5\u7a0b\u53ea\u6703\u6709\u76f4\u4e0a\u76f4\u4e0b\u800c\u5df2\uff0c\u5982\u679c\u767c\u751f\u555e\u9234\u649e\u5728\u4e00\u8d77\u7684\u73fe\u8c61\uff0c\u8a18\u5f97\u8981\u5148\u8abf\u6574\u597d\u4f60\u7684\u59ff\u52e2\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u4e0b\u653e\u4f4d\u7f6e.jpg\" alt=\"\u555e\u9234\u80a9\u63a8-\u4e0b\u653e\u9ad8\u5ea6\" class=\"wp-image-2673\" width=\"438\" height=\"327\"\/><\/figure><\/div>\n\n\n\n<p>\u518d\u4f86\u662f\u95dc\u65bc\u300c<strong>\u4e0b\u653e\u9ad8\u5ea6<\/strong>\u300d\uff0c\u6b63\u78ba\u7684\u9ad8\u5ea6\uff1a<\/p>\n\n\n\n<ul><li>\u4e0b\u653e\u81f3\u624b\u81c2\u300c\u5e73\u884c\u5730\u9762\u300d<\/li><li>\u624b\u8098\u4fdd\u6301\u5fae\u5fae\u7684\u5167\u6263<\/li><li>\u4e0d\u8981\u8073\u80a9\u3001\u9396\u6b7b\u80a9\u80db<\/li><\/ul>\n\n\n\n<p>\u65b0\u624b\u6700\u5bb9\u6613\u72af\u7684\u932f\u5c31\u662f\u300c\u4e0b\u653e\u592a\u4f4e\u300d\uff0c\u5c31\u50cf\u53f3\u5716\u4e00\u6a23\uff0c\u9019\u6a23\u6703\u5c0e\u81f4\u4f60\u7684\u8eab\u9ad4\u4e0d\u7a69\u5916\uff0c\u66f4\u6709\u53ef\u80fd\u9020\u6210\u4e09\u982d\u51fa\u529b\u904e\u591a\u3001\u80a9\u593e\u64e0\uff0c\u800c\u80a9\u63a8\u4e0b\u653e\u592a\u4f4e\u901a\u5e38\u90fd\u662f\u767c\u751f\u5728\u91cd\u91cf\u8f03\u300c\u8f15\u300d\u7684\u6642\u5019<\/p>\n\n\n\n<p>\u518d\u4f86\u4e5f\u5f88\u90fd\u4eba\u72af\u7684\u932f\u5c31\u662f\u300c\u4e0b\u653e\u592a\u5c11\u300d\uff0c\u5c31\u662f\u4f60\u9084\u6c92\u4e0b\u653e\u5230\u624b\u8098\u5e73\u884c\u5730\u9762\uff0c\u5c31\u99ac\u4e0a\u5f80\u4e0a\u63a8\uff0c\u9019\u6a23\u6703\u5c0e\u81f4\u80a9\u8180\u7684\u523a\u6fc0\u592a\u5c11\u3001\u8a13\u7df4\u4e0d\u5b8c\u5168<\/p>\n\n\n\n<p>\u800c\u901a\u5e38\u9019\u7a2e\u60c5\u6cc1\u90fd\u6703\u767c\u751f\u5728\u91cd\u91cf\u8f03\u300c\u91cd\u300d\u7684\u6642\u5019\uff0c\u5efa\u8b70\u9084\u662f\u91cd\u65b0\u6311\u9078\u9069\u5408\u81ea\u5df1\u7684\u91cd\u91cf\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=\"424\" height=\"318\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u9ad8\u5ea6.jpg\" alt=\"\u555e\u9234\u80a9\u63a8 - \u9ad8\u5ea6\" class=\"wp-image-7677\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u9ad8\u5ea6.jpg 424w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u9ad8\u5ea6-300x225.jpg 300w\" sizes=\"(max-width: 424px) 100vw, 424px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6700\u5f8c\u662f\u95dc\u65bc\u80a9\u63a8\u6642\uff0c\u624b\u5230\u5e95\u8981\u6253\u591a\u958b\uff1f<\/p>\n\n\n\n<p>\u4e00\u822c\u60c5\u6cc1\u4e0b\uff0c\u6b63\u78ba\u7684\u89d2\u5ea6\uff1a<\/p>\n\n\n\n<ul><li>\u5927\u7d04\u548c\u8eab\u9ad4\u5e73\u884c\u5f8c\uff0c\u5167\u653630\uff5e35\u00b0\u7684\u89d2\u5ea6<\/li><li>\u624b\u8098\u5782\u76f4\u65bc\u5730\u9762<\/li><\/ul>\n\n\n\n<p>\u95dc\u65bc\u80a9\u63a8\u6642\u624b\u5916\u958b\u7684\u89d2\u5ea6\u6c92\u6709\u4e00\u5b9a\uff0c\u4f46\u5c31\u662f\u4e0d\u8981<s>\u5b8c\u5168\u8ddf\u8eab\u9ad4\u5e73\u884c<\/s>\uff0c\u6216\u662f\u89d2\u5ea6\u904e\u5927(\uff1e35\u00b0)\uff0c\u518d\u4f86\u5c31\u662f\u770b\u500b\u4eba\u7684\u6d3b\u52d5\u5ea6\u3001\u8212\u9069\u5ea6\u53bb\u505a\u8abf\u6574<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\u4e5f\u6709\u4e00\u500b\u5c0f\u5efa\u8b70\uff1a\u300c\u81e5\u63a8\u6905\u4e0d\u8981\u8abf\u592a\u76f4\uff0c\u53ef\u4ee5\u7a0d\u5fae\u659c\u4e00\u9ede\u300d\uff0c\u9019\u6a23\u4e5f\u53ef\u4ee5\u5e6b\u52a9\u4f60\u63d0\u5347\u8eab\u9ad4\u6d3b\u52d5\u5ea6\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E7%9A%84%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u5982\u4f55\u6b63\u78ba\u7684\u555e\u9234\u80a9\u63a8\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=\"595\" height=\"311\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u884c\u7a0b.jpg\" alt=\"\u555e\u9234\u80a9\u63a8\u65b9\u5f0f\" class=\"wp-image-7678\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u884c\u7a0b.jpg 595w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u884c\u7a0b-300x157.jpg 300w\" sizes=\"(max-width: 595px) 100vw, 595px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u8981\u8a18\u4f4f\u300c\u555e\u9234\u80a9\u63a8\u5168\u7a0b\u90fd\u4e0d\u8981\u5c07\u4f60\u7684\u624b\u8098\u3001\u80a9\u80db\u9aa8\u9396\u6b7b\u300d\uff1b\u76f8\u53cd\u7684\uff0c\u4f60\u662f\u8981\u96a8\u8457\u69d3\u9234\u7684\u4e0a\u63a8\u3001\u4e0b\u653e\u4f86\u9032\u884c\u6536\u7e2e<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5343\u842c\u4e0d\u8981\u6709<\/span><\/strong>\u5168\u7a0b\u6536\u7dca\u80a9\u80db\u9aa8\u3001\u624b\u8098\u4e0a\u63a8\u6642\u5b8c\u5168\u6253\u76f4\u7684\u60c5\u6cc1\u767c\u751f\uff01\u9019\u4e0d\u53ea\u6703\u5f71\u97ff\u8a13\u7df4\u6210\u6548\uff0c\u66f4\u6703\u5c0e\u81f4\u80a9\u8180\u53d7\u50b7<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u505a\u7684\u5c31\u662f\uff1a\u5c07\u4f60\u7684\u4e0a\u80cc\u8cbc\u4f4f\u6905\u80cc\u3001\u6838\u5fc3\u6536\u7dca\u5e6b\u52a9\u767c\u529b\u3001\u817f\u90e8\u8e0f\u7a69\u5730\u9762\u5e6b\u52a9\u7a69\u56fa\u8eab\u9ad4\u3001\u659c\u65b9\u4e0b\u58d3\u4e0d\u8073\u80a9<\/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>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/wrist-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/wrist-wrap\/\">\u3010\u81e5\u63a8\u6700\u4f73\u5e6b\u624b\u30117\u6b3e\u8b77\u8155\u63a8\u85a6\uff1a\u4fdd\u8b77\u4f60\u7684\u624b\u8155\uff0c\u544a\u5225\u53d7\u50b7\u3001\u75bc\u75db\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\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=\"nuQlgHOXQW\"><a href=\"https:\/\/physicfit.com\/arnold-press\/\">\u3010\u963f\u8afe\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6703\u6709\u80a9\u593e\u64e0\u7684\u98a8\u96aa\u55ce\uff1f\u7d93\u5178\u50b3\u5947\u7df4\u80a9\u52d5\u4f5c\uff01\u5b8c\u6574\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u963f\u8afe\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6703\u6709\u80a9\u593e\u64e0\u7684\u98a8\u96aa\u55ce\uff1f\u7d93\u5178\u50b3\u5947\u7df4\u80a9\u52d5\u4f5c\uff01\u5b8c\u6574\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/arnold-press\/embed\/#?secret=nuQlgHOXQW\" data-secret=\"nuQlgHOXQW\" 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=\"4_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A83%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>4. \u555e\u9234\u80a9\u63a83\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\u80a9\u63a8\u7684\u6642\u5f8c\uff0c\u767c\u529b\u597d\u50cf\u4e0d\u662f\u5f88\u9806\uff1f\u8eab\u9ad4\u597d\u50cf\u59ff\u52e2\u4e5f\u602a\u602a\u7684\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u555e\u9234\u80a9\u63a8\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6%E6%89%8B%E8%85%95%E9%81%8E%E5%BA%A6%E5%BD%8E%E6%8A%98\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776\u624b\u8155\u904e\u5ea6\u5f4e\u6298<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6bd4\u8d77\u69d3\u9234\uff0c\u555e\u9234\u76f8\u5c0d\u4e0d\u7a69\u5b9a\uff0c\u6643\u52d5\u7684\u65b9\u5411\u66f4\u591a<\/p>\n\n\n\n<p>\u5728\u7df4\u7fd2\u555e\u9234\u80a9\u63a8\u6642\uff0c\u555e\u9234\u843d\u5728\u624b\u8155\u7684\u4f4d\u7f6e\uff0c\u8d8a\u63a5\u8fd1\u638c\u5fc3\u3001\u7a69\u5b9a\u6027\u8d8a\u9ad8<\/p>\n\n\n\n<p>\u7565\u5fae\u5f4e\u6298\u4f86\u4fdd\u6301\u555e\u9234\u7684\u5e73\u8861\uff0c\u4e0d\u904e\u9084\u662f\u8981\u76e1\u53ef\u80fd\u63a7\u5236\u5728\u8089\u588a\u4f4d\u7f6e\uff0c\u5426\u5247\u624b\u8155\u5bb9\u6613\u53d7\u50b7<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"300\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u624b\u8155\u843d\u9ede.jpg\" alt=\"\u63e1\u69d3\u4f4d\u7f6e\" class=\"wp-image-2591\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u624b\u8155\u843d\u9ede.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u624b\u8155\u843d\u9ede-150x150.jpg 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/wrist-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/wrist-wrap\/\">\u3010\u81e5\u63a8\u6700\u4f73\u5e6b\u624b\u30117\u6b3e\u8b77\u8155\u63a8\u85a6\uff1a\u4fdd\u8b77\u4f60\u7684\u624b\u8155\uff0c\u544a\u5225\u53d7\u50b7\u3001\u75bc\u75db\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/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%E9%81%8E%E5%BA%A6%E6%8B%B1%E8%85%B0%EF%BC%8C%E5%B0%8E%E8%87%B4%E8%85%B0%E6%A4%8E%E4%B8%8D%E8%88%92%E6%9C%8D\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777\u904e\u5ea6\u62f1\u8170\uff0c\u5c0e\u81f4\u8170\u690e\u4e0d\u8212\u670d<\/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 is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u904e\u5ea6\u62f1\u8170.jpg\" alt=\"\u555e\u9234\u80a9\u63a8-\u62f1\u8170\" class=\"wp-image-2679\" width=\"500\" height=\"246\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u904e\u5ea6\u62f1\u8170.jpg 402w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u904e\u5ea6\u62f1\u8170-300x148.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u9069\u5ea6\u7684<\/span><\/strong>\u62f1\u8170\uff0c\u78ba\u5be6\u53ef\u4ee5\u5e6b\u52a9\u4f60\u80a9\u63a8\u66f4\u7a69\u5b9a\u3001\u63a8\u66f4\u91cd<\/p>\n\n\n\n<p>\u4f46\u5f88\u591a\u4eba\u56e0\u70ba\u6015\u81ea\u5df1\u555e\u9234\u80a9\u63a8\u6642\uff0c\u8eab\u9ad4\u6703\u4e0d\u7a69\u3001\u7121\u6cd5\u63a8\u66f4\u91cd\uff0c\u6240\u4ee5\u7fd2\u6163\u4e00\u76f4\u62f1\u8170<\/p>\n\n\n\n<p>\u800c\u904e\u5ea6\u62f1\u8170\u4e0d\u53ea\u6703\u8b93\u4f60\u4e0b\u80cc\u53d7\u50b7\uff0c\u66f4\u6703\u5c0e\u81f4\u624b\u90e8\u7684\u59ff\u52e2\u8ddf\u8457\u932f\u8aa4\uff01<\/p>\n\n\n\n<p>\u4e8b\u5be6\u4e0a\uff0c\u5728\u4f60\u53ef\u4ee5\u63a7\u5236\u7684\u91cd\u91cf\u4e0b\uff0c\u53ea\u9700\u8981\u5c07\u4f60\u7684\u6838\u5fc3\u6536\u7dca\u3001\u4e0b\u80cc\u6536\u7dca\u5373\u53ef\uff1b\u5927\u91cd\u91cf\u6642\u518d\u8003\u616e\u591a\u4e00\u9ede\u62f1\u8170\u7684\u52d5\u4f5c<\/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=\"%E2%9D%B8%E6%89%8B%E5%A4%96%E9%96%8B%E8%A7%92%E5%BA%A6%E9%81%8E%E5%A4%A7%EF%BC%8C%E8%82%A9%E8%86%80%E5%AE%B9%E6%98%93%E5%8F%97%E5%82%B7\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778\u624b\u5916\u958b\u89d2\u5ea6\u904e\u5927\uff0c\u80a9\u8180\u5bb9\u6613\u53d7\u50b7<\/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 is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u624b\u5916\u958b.jpg\" alt=\"\u555e\u9234\u80a9\u63a8-\u89d2\u5ea6\u904e\u5927\" class=\"wp-image-2682\" width=\"504\" height=\"253\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u624b\u5916\u958b.jpg 451w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u624b\u5916\u958b-300x150.jpg 300w\" sizes=\"(max-width: 504px) 100vw, 504px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6b63\u5e38\u4f86\u8aaa\uff0c\u4f60\u5c07\u555e\u9234\u8d77\u69d3\u81f3\u4e0a\u9762\u6642\uff0c\u555e\u9234\u9084\u662f\u8655\u65bc\u548c\u4f60\u8eab\u9ad4\u5e73\u884c\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u5f88\u90fd\u4eba\u4ee5\u70ba\u9019\u6a23\u5c31\u53ef\u4ee5\u958b\u59cb\u505a\u555e\u9234\u80a9\u63a8\u4e86\uff0c\u4f46\u9019\u6a23\u7684\u59ff\u52e2\u5176\u5be6\u624d\u662f\u6700\u5371\u96aa\u7684\uff01<\/p>\n\n\n\n<p>\u9577\u671f\u9019\u6a23\u8a13\u7df4\uff0c\u53ef\u80fd\u6703\u5c0e\u81f4\u4f60\u7684\u80a9\u95dc\u7bc0\u53d7\u50b7\uff0c\u4e5f\u662f\u5f88\u591a\u4eba\u8aaa\u80a9\u63a8\u5361\u5361\u7684\u4e3b\u56e0\u6240\u5728<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u89d2\u5ea6\u61c9\u8a72\u662f\uff1a\u300c\u624b\u548c\u8eab\u9ad4\u5e73\u884c\u5f8c\uff0c\u518d\u5167\u653630\uff5e35\u00b0\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9A%84%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E6%84%8F%E5%BF%B5%E6%8E%A7%E5%88%B6\"><\/span><strong>5. \u555e\u9234\u80a9\u63a8\u7684\u5c0f\u6280\u5de7\uff1a\u610f\u5ff5\u63a7\u5236<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5f88\u90fd\u4eba\u5728\u555e\u9234\u80a9\u63a8\u6642\uff0c\u90fd\u6703\u89ba\u5f97\u6c92\u4ec0\u9ebc\u7df4\u5230\u80a9\u8180\uff0c\u597d\u50cf\u90fd\u662f\u8eab\u9ad4\u3001\u659c\u65b9\u5728\u51fa\u529b<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u6211\u60f3\u548c\u4f60\u5206\u4eab\u4e00\u500b\u6211\u81ea\u5df1\u5f88\u5e38\u4f7f\u7528\u7684\u5c0f\u6280\u5de7 &#8211; \u300c<strong>\u610f\u5ff5\u63a7\u5236<\/strong>\u300d<\/p>\n\n\n\n<p>\u4f60\u8981\u77e5\u9053\uff0c\u8a13\u7df4\u6642\u7684\u5c08\u6ce8\u548c\u63a7\u5236\u6709\u90fd\u91cd\u8981\uff0c\u5728\u555e\u9234\u80a9\u63a8\u4e2d\u5c31\u5f88\u597d\u9ad4\u73fe<\/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=\"639\" height=\"317\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u5c0f\u6280\u5de7.jpg\" alt=\"\u555e\u9234\u80a9\u63a8\u7684\u5c0f\u6280\u5de7\" class=\"wp-image-7679\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u5c0f\u6280\u5de7.jpg 639w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-\u5c0f\u6280\u5de7-300x149.jpg 300w\" sizes=\"(max-width: 639px) 100vw, 639px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u60f3\u50cf\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4f60\u8981\u5c07\u4f60\u7684\u80a9\u8180\u808c\u8089\u7e96\u7dad\u7e2e\u77ed<\/span><\/strong>\u300d\uff0c\u800c\u4e0d\u662f\u7528\u624b\u5c07\u555e\u9234\u63a8\u8d77\uff0c\u50c5\u50c5\u53ea\u662f\u9019\u500b\u610f\u5ff5\u4e0a\u7684\u63a7\u5236\uff0c\u5c31\u80fd\u8b93\u4f60\u80a9\u8180\u9054\u5230\u6700\u5927\u5316\u7684\u523a\u6fc0<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u8981\u5c07\u808c\u8089\u7e96\u7dad\u5b8c\u5168\u7684\u6536\u7e2e\uff0c\u6240\u4ee5\u5efa\u8b70\u4e00\u958b\u59cb\u5148\u4f7f\u7528\u4f60\u80fd\u505a15\uff5e20\u4e0b\u7684\u91cd\u91cf\uff0c\u5148\u53bb\u5c08\u5fc3\u7684\u611f\u53d7\u808c\u8089\u7e96\u7dad\u7684\u62c9\u626f<\/p>\n\n\n\n<p>\u9019\u9ebc\u505a\u7684\u597d\u8655\uff0c\u4e0d\u53ea\u80fd\u8b93\u4f60\u505a\u597d\u6b63\u78ba\u7684\u555e\u9234\u80a9\u63a8\uff0c\u66f4\u80fd\u8b93\u4f60\u6e1b\u5c11\u4f7f\u7528\u5176\u4ed6\u808c\u7fa4\u7684\u6bd4\u4f8b\uff0c\u751a\u81f3\u6e1b\u5c11\u5f88\u90fd\u53d7\u50b7\u7684\u98a8\u96aa\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C-FAQ\"><\/span><strong>6. \u555e\u9234\u80a9\u63a8\u76f8\u95dc\u554f\u984c-FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%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\u80a9\u63a8\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>\u9019\u662f\u6700\u591a\u4eba\u6709\u7684\u7591\u554f\uff0c\u5230\u5e95\u6905\u80cc\u8a72\u8abf90\u00b0\uff1f\u9084\u662f\u518d\u66f4\u4f4e\u4e00\u4e9b\uff1f\u9019\u6a23\u6703\u4e0d\u6703\u7df4\u5230\u80f8\u808c\u554a\uff1f<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u771f\u7684\u627e\u4e0d\u5230\u9069\u5408\u81ea\u5df1\u7684\u6905\u80cc\u9ad8\u5ea6\uff0c\u5efa\u8b70\u4f60\u5148\u5f9e\u5782\u76f4\u7684\u89d2\u5ea6\uff0c\u518d\u5f80\u4e0b\u8abf\u4e00\u683c<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\u5782\u76f4\u89d2\u5ea6\u518d\u5f80\u4e0b\u8abf1\uff5e2\u683c\u90fd\u9084\u662f\u5408\u7406\u7684\u7bc4\u570d\u5167\uff0c\u5982\u679c\u518d\u8abf\u66f4\u4f4e\u7684\u8a71\uff0c\u5c31\u771f\u7684\u6703\u8b8a\u6210\u662f\u5728\u7df4\u80f8\u4e86\uff01<\/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%81%9A%E5%A4%A7%E9%87%8D%E9%87%8F%E7%9A%84%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E7%84%A1%E6%B3%95%E5%B0%87%E5%95%9E%E9%88%B4%E8%88%89%E8%B5%B7\"><\/span><strong>Q2\uff1a\u505a\u5927\u91cd\u91cf\u7684\u555e\u9234\u80a9\u63a8\u6642\uff0c\u7121\u6cd5\u5c07\u555e\u9234\u8209\u8d77<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7576\u4f60\u7684\u555e\u9234\u80a9\u63a8\u5feb\u901f\u9032\u6b65\u6642\uff0c\u518d\u4f86\u6703\u9762\u5c0d\u7684\u554f\u984c\u5c31\u662f\u300c<strong><span class=\"has-inline-color has-black-color\">\u8a72\u600e\u9ebc\u628a\u8f03\u91cd\u7684\u555e\u9234\u8209\u4e0a\u53bb\uff1f<\/span><\/strong>\u300d<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u7d66\u4f603\u500b\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u8a66\u8457\u55ae\u817f\u4e0a\u8e6c\uff0c\u8d77\u69d3<\/li><li>\u627e\u670b\u53cb\u5e6b\u4f60\u7ad9\u5728\u5f8c\u9762\u8d77\u69d3<\/li><li>\u501f\u7528\u80cc\u90e8\u7684\u529b\u91cf\uff0c\u5148\u5f4e\u8170\uff0c\u518d\u9806\u8457\u555e\u9234\u4e0a\u8209\uff0c\u6253\u76f4\u8eab\u9ad4<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4ee5\u4e0a3\u9ede\u90fd\u7121\u6cd5\u505a\u5230\uff0c\u53c8\u60f3\u8981\u81ea\u5df1\u7df4\u7fd2\u555e\u9234\u80a9\u63a8\uff0c\u9084\u662f\u5efa\u8b70\u5148\u964d\u91cd\u91cf\uff0c\u505a\u591a\u6b21\u6578\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u6703\u6bd4\u4f60\u81ea\u5df1\u7528\u5927\u91cd\u91cf\u8d77\u69d3\uff0c\u5b89\u5168\u6027\u9ad8\u7684\u66f4\u591a\uff0c\u4e5f\u6bd4\u8f03\u4e0d\u6703\u6709\u53d7\u50b7\u7684\u60c5\u6cc1\u767c\u751f<\/p>\n\n\n\n<p>\u6211<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e0d\u5efa\u8b70<\/span><\/strong>\u4f60\u5229\u7528\u8173\u8e6c\u7684\u529b\u91cf\uff0c\u53c8\u52a0\u4e0a\u904e\u591a\u7684\u624b\u90e8\u7529\u52d5\uff0c\u5c07\u555e\u9234\u8209\u8d77<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u5176\u5be6\u662f\u5728\u5f88\u4e0d\u78ba\u5b9a\u7684\u60c5\u6cc1\u4e0b\u53bb\u5617\u8a66\u7684\uff0c\u6158\u4e00\u9ede\u7684\u72c0\u6cc1\u751a\u81f3\u6703\u5c0e\u81f4\u4f60\u7684\u624b\u8155\u9aa8\u6298\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%E6%88%91%E8%A9%B2%E7%B7%B4%E5%9D%90%E5%A7%BF%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%9F%E9%82%84%E6%98%AF%E7%AB%99%E5%A7%BF%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%9F\"><\/span><strong>Q3\uff1a\u6211\u8a72\u7df4\u5750\u59ff\u555e\u9234\u80a9\u63a8\uff1f\u9084\u662f\u7ad9\u59ff\u555e\u9234\u80a9\u63a8\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5176\u5be6\u300c\u7ad9\u59ff\u555e\u9234\u80a9\u63a8\u300d\u5c31\u548c\u69d3\u9234\u80a9\u63a8\u5f88\u50cf\uff0c\u53ea\u662f\u63db\u6210\u555e\u9234\uff0c\u9700\u8981\u66f4\u591a\u7684\u8eab\u9ad4\u7a69\u5b9a<\/p>\n\n\n\n<p>\u9019\u88e1\u7c21\u55ae\u7684\u6bd4\u8f03\u4e00\u4e0b\u300c\u7ad9\u59ff\u300d\u548c\u300c\u5750\u59ff\u300d\u555e\u9234\u80a9\u63a8\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\">\u300c\u7ad9\u59ff\u300d\u555e\u9234\u80a9\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u300c\u5750\u59ff\u300d\u555e\u9234\u80a9\u63a8<\/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. \u5f37\u5316\u6838\u5fc3<br>2. \u589e\u5f37\u4e0a\u80a2\u529b\u91cf<br>3. \u8a13\u7df4\u4ee5\u529b\u91cf\u53d6\u5411<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u8eab\u9ad4\u7a69\u56fa<br>2. \u5c08\u6ce8\u80a9\u90e8\u767c\u529b<br>3. \u8a13\u7df4\u4ee5\u7dda\u689d\u53d6\u5411<\/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. \u9700\u8981\u66f4\u591a\u808c\u7fa4\u5354\u52a9<br>2. \u5bb9\u6613\u6709\u904e\u5ea6\u62f1\u8170\u767c\u751f<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u8f03\u96e3\u505a\u5927\u91cd\u91cf\u8a13\u7df4<br>2. \u8eab\u9ad4\u59ff\u52e2\u76f8\u5c0d\u8f03\u53d7\u9650<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u5169\u7a2e\u555e\u9234\u80a9\u63a8\u6c92\u6709\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff0c\u5b8c\u5168\u662f\u53d6\u6c7a\u65bc\u4f60\u7684\u8a13\u7df4\u76ee\u7684<\/p>\n\n\n\n<p>\u81f3\u65bc\u65b0\u624b\u8a72\u5f9e\u54ea\u4e00\u500b\u4e0b\u624b\uff0c\u5efa\u8b70\u9084\u662f\u5f9e\u300c<strong>\u5750\u59ff\u555e\u9234\u80a9\u63a8<\/strong>\u300d\u958b\u59cb\u7df4\u7fd2<\/p>\n\n\n\n<p>\u7562\u7adf\u505a\u8457\u7df4\uff0c\u9084\u662f\u6bd4\u7ad9\u8457\u7df4\u8981\u4f86\u7684\u5b89\u5168\uff01<\/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%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E8%82%A9%E8%86%80%E5%8D%A1%E5%8D%A1%E7%9A%84%EF%BC%8C%E6%87%89%E8%A9%B2%E7%B9%BC%E7%BA%8C%E7%B7%B4%E5%97%8E%EF%BC%9F\"><\/span><strong>Q4\uff1a\u555e\u9234\u80a9\u63a8\u6642\uff0c\u80a9\u8180\u5361\u5361\u7684\uff0c\u61c9\u8a72\u7e7c\u7e8c\u7df4\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u901a\u5e38\u80a9\u8180\u6703\u5361\u5361\u7684\uff0c\u4e0d\u662f\u4f60\u6c92\u6709\u505a\u597d\u5145\u8db3\u7684\u6696\u8eab\uff0c\u5c31\u662f\u4f60\u7684\u6d3b\u52d5\u5ea6\u672c\u8eab\u5c31\u4e0d\u597d<\/p>\n\n\n\n<p>\u91dd\u5c0d\u6d3b\u52d5\u5ea6\u4e0d\u597d\u7684\u4eba\uff0c\u9019\u88e1\u6709\u5169\u7a2e\u65b9\u6848\u7d66\u4f60\u505a\u9078\u64c7\uff1a<\/p>\n\n\n\n<ul><li>\u5c0b\u6c42\u7269\u7406\u6cbb\u7642\u5e2b\u7684\u5e6b\u52a9<\/li><li>\u52d5\u4f5c\u4e0d\u8981\u505a\u6eff\u5168\u7a0b<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u7684\u6d3b\u52d5\u5ea6\u4e0d\u597d\uff0c\u4f46\u53c8\u60f3\u7df4\u555e\u9234\u80a9\u63a8\uff0c\u90a3\u53ef\u4ee5\u8a66\u8a66\u9019\u7a2e\u4e0d\u8981\u505a\u6eff\u5168\u7a0b\u7684\uff1a<\/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=\"595\" height=\"298\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-jay.jpg\" alt=\"\u555e\u9234\u80a9\u63a8 - \u964d\u968e\u7df4\u6cd5\" class=\"wp-image-7680\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-jay.jpg 595w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u555e\u9234\u80a9\u63a8-jay-300x150.jpg 300w\" sizes=\"(max-width: 595px) 100vw, 595px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u7a2e\u4e0d\u662f\u5168\u7a0b\u7684\u555e\u9234\u80a9\u63a8\uff0c\u901a\u5e38\u662f\u50cf<strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">Jay Cutler<\/span><\/span><\/strong>\u9019\u7a2e\u6d3b\u52d5\u5ea6\u53d7\u9650\u7684\u5927\u96bb\u4f6c\u5728\u505a\u7684<\/p>\n\n\n\n<p>\u5b83\u4e00\u6a23\u80fd\u523a\u6fc0\u4f60\u7684\u80a9\u8180\uff0c\u4f46\u4f60\u7684\u52d5\u4f5c\u63a7\u5236\u76f8\u5c0d\u8981\u66f4\u597d\uff0c\u5426\u5247\u9084\u662f\u5f88\u6709\u53ef\u80fd\u9020\u6210\u80a9\u8180\u53d7\u50b7<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E6%88%91%E8%A9%B2%E5%A6%82%E4%BD%95%E7%B7%B4%E4%B8%89%E8%A7%92%E8%82%8C%EF%BC%9F%E8%82%A9%E8%86%80%E9%83%BD%E7%B7%B4%E4%B8%8D%E5%A4%A7%EF%BC%9F\"><\/span><strong>Q5\uff1a\u6211\u8a72\u5982\u4f55\u7df4\u4e09\u89d2\u808c\uff1f\u80a9\u8180\u90fd\u7df4\u4e0d\u5927\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5750\u59ff\u555e\u9234\u80a9\u63a8\uff0c\u53ef\u4ee5\u8aaa\u662f\u65b0\u624b\u5fc5\u5b78\u7684\u7d93\u5178\u52d5\u4f5c\u4e4b\u4e00<\/p>\n\n\n\n<p>\u540c\u6642\u662f\u4e5f\u80a9\u8180\u589e\u808c\u3001\u7dda\u689d\u6253\u9020\u7684\u4e3b\u8981\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u81f3\u65bc\u80a9\u8180\u70ba\u4ec0\u9ebc\u7df4\u4e0d\u5927\uff1f\u60f3\u770b\u66f4\u5b8c\u6574<a href=\"http:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"http:\/\/physicfit.com\/shoulder-training\/\"><strong>\u4e09\u89d2\u808c\u5168\u653b\u7565<\/strong><\/a>\uff0c\u53ef\u4ee5\u770b\u9019\u4e00\u7bc7\u6587\u7ae0\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"jdp1T769Gs\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/shoulder-training\/embed\/#?secret=jdp1T769Gs\" data-secret=\"jdp1T769Gs\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"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><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-press\/\">\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-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u4f0f\u5730\u633a\u8eab\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u6559\u5b78\uff0c\u5225\u518d\u72af\u9019\u4e9b\u932f\u8aa4\uff01\u624b\u8098\u89d2\u5ea6\u3001\u59ff\u52e2\u5927\u89e3\u6790<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"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\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><\/ul>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<p>\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=\"\u3010\u9928\u9577\u5065\u8eab\u6559\u5b78 \u3011\u80a9\u8180\u8a13\u7df4\uff1a\u555e\u9234\u80a9\u63a8\uff0c\u5074\u98db\u9ce5\u7684\u91cd\u8981\u6027\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9EkHLHJNJnk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n<!-- AddThis Advanced Settings generic 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--><\/p>\n","protected":false},"author":1,"featured_media":2686,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","footnotes":""},"categories":[1,14,9],"tags":[],"aioseo_notices":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u80a9\u63a8-\u5065\u8eab\u7cbe\u9078\u5716.jpg","_links":{"self":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/2581"}],"collection":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/comments?post=2581"}],"version-history":[{"count":2,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/2581\/revisions"}],"predecessor-version":[{"id":7681,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/2581\/revisions\/7681"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media\/2686"}],"wp:attachment":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media?parent=2581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/categories?post=2581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/tags?post=2581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}