{"id":2828,"date":"2022-01-09T08:56:31","date_gmt":"2022-01-09T00:56:31","guid":{"rendered":"http:\/\/physicfit.com\/?p=2828"},"modified":"2022-09-08T12:05:00","modified_gmt":"2022-09-08T04:05:00","slug":"sumo-deadlift","status":"publish","type":"post","link":"https:\/\/physicfit.com\/sumo-deadlift\/","title":{"rendered":"\u3010\u76f8\u64b2\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u6b63\u78ba\u555f\u52d5\u3001\u767c\u529b\uff1f\u5c0f\u6280\u5de7\u8b93\u4f60\u52d5\u4f5c\u4e00\u6b21\u5230\u4f4d"},"content":{"rendered":"\n<p>\u76f8\u64b2\u786c\u8209\u53ef\u4ee5\u8aaa\u662f\u6240\u6709\u786c\u8209\u88e1\u300c\u5927\u5bb6\u6700\u559c\u6b61\u300d\u7df4\u7684\u52d5\u4f5c\uff01\u4e0d\u5916\u4e4e\u5c31\u662f\u4e0b\u80cc\u58d3\u529b\u8f03\u5c0f\u3001\u52d5\u4f5c\u8f03\u597d\u4e0a\u624b<\/p>\n\n\n\n<p><strong>\u4f46\uff01<\/strong>\u5f80\u5f80\u770b\u4f3c\u8d8a\u7c21\u55ae\u7684\u52d5\u4f5c\uff0c\u5176\u5be6\u860a\u542b\u7684\u6280\u5de7\u90fd\u975e\u5e38\u591a\uff0c\u4e26\u4e0d\u50cf\u8868\u9762\u4e0a\u770b\u8d77\u4f86\u9019\u9ebc\u7c21\u55ae<\/p>\n\n\n\n<p>\u6709\u4e0d\u5c11\u4eba\u8ddf\u6211\u53cd\u61c9\uff1a\u505a\u76f8\u64b2\u786c\u8209\u627e\u4e0d\u5230\u767c\u529b\u611f\u3001\u555f\u52d5\u4f4d\u7f6e\u597d\u50cf\u602a\u602a\u7684\uff0c\u6bcf\u6b21\u52d5\u4f5c\u90fd\u6703\u8b8a\u6210\u5169\u6bb5&#8230; \u554f\u984c<\/p>\n\n\n\n<p>\u7d93\u904e\u6574\u6574\u4e00\u500b\u6708\u7684\u7814\u7a76\u5f8c\uff0c\u6211\u60f3\u6211\u5fc5\u9808\u628a\u6700\u7cbe\u83ef\u3001\u6700\u6dfa\u986f\u6613\u61c2\u7684\u76f8\u64b2\u786c\u8209\u6559\u5b78\u4ea4\u7d66\u4f60\u4e86\uff01\u5feb\u8ddf\u8457\u6211\u4e00\u8d77\u5f80\u4e0b\u770b\u5427<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"wcFIHaOIiD\"><a href=\"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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/deadlift-training\/embed\/#?secret=wcFIHaOIiD\" data-secret=\"wcFIHaOIiD\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form Code -->\n<script type=\"text\/javascript\" id=\"lbscript1622568\" src=\"https:\/\/lb.benchmarkemail.com\/\/tw\/code\/lbformnew.js?mFcQnoBFKMTjnGlxfLww1Fgg49YEcrgGMCwOMb6te8hACiOLlsM98g%253D%253D\"><\/script><noscript>Please enable JavaScript <br><div align=\"center\" style=\"padding-top:5px;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\"><a href=\"https:\/\/www.benchmarkemail.com\/email-marketing?utm_source=usersignupforms&amp;utm_medium=customers&amp;utm_campaign=usersignupforms\" target=\"_new\" style=\"text-decoration:none;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\" rel=\"noopener\">Email Marketing <\/a> by Benchmark<\/div><\/noscript>\n<!-- END: Benchmark Email Signup Form Code -->\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/forms.gle\/ccu2GMwQQoVoNgQs8\" target=\"_blank\" rel=\"noreferrer noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6616beb3bdd59\" 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\"  id=\"ez-toc-cssicon-toggle-item-6616beb3bdd59\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%91%EF%BC%90%E5%A4%A7%E5%95%8F%E9%A1%8C\" title=\"\u76f8\u64b2\u786c\u8209\uff11\uff10\u5927\u554f\u984c\">\u76f8\u64b2\u786c\u8209\uff11\uff10\u5927\u554f\u984c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u76f8\u64b2\u786c\u8209\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\">1. \u4ec0\u9ebc\u662f\u76f8\u64b2\u786c\u8209\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#2_%E7%B7%B4%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E9%81%A9%E5%90%88%E8%AA%B0%EF%BC%9F\" title=\"2. \u7df4\u76f8\u64b2\u786c\u8209\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u8ab0\uff1f\">2. \u7df4\u76f8\u64b2\u786c\u8209\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u8ab0\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#3_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_vs_%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\" title=\"3. \u76f8\u64b2\u786c\u8209 vs \u50b3\u7d71\u786c\u8209\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f\">3. \u76f8\u64b2\u786c\u8209 vs \u50b3\u7d71\u786c\u8209\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#4_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E7%9A%84%E6%96%B9%E5%BC%8F%E4%B8%8D%E5%8F%AA%E6%9C%89%E4%B8%80%E7%A8%AE%EF%BC%81%EF%BC%9F\" title=\"4. \u76f8\u64b2\u786c\u8209\u7684\u65b9\u5f0f\u4e0d\u53ea\u6709\u4e00\u7a2e\uff01\uff1f\">4. \u76f8\u64b2\u786c\u8209\u7684\u65b9\u5f0f\u4e0d\u53ea\u6709\u4e00\u7a2e\uff01\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#1_%E8%83%8C%E9%83%A8%E4%B8%BB%E5%B0%8E_%E2%80%93_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89\" title=\"1) \u80cc\u90e8\u4e3b\u5c0e &#8211; \u76f8\u64b2\u786c\u8209\">1) \u80cc\u90e8\u4e3b\u5c0e &#8211; \u76f8\u64b2\u786c\u8209<\/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\/sumo-deadlift\/#2_%E8%87%80%E9%83%A8%E4%B8%BB%E5%B0%8E_%E2%80%93_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89\" title=\"2) \u81c0\u90e8\u4e3b\u5c0e &#8211; \u76f8\u64b2\u786c\u8209\">2) \u81c0\u90e8\u4e3b\u5c0e &#8211; \u76f8\u64b2\u786c\u8209<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#5_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"5. \u76f8\u64b2\u786c\u8209\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">5. \u76f8\u64b2\u786c\u8209\uff15\u6b65\u9a5f\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-9\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#Step1_%E5%A6%82%E4%BD%95%E8%AA%BF%E6%95%B4%E5%88%B0%E6%9C%80%E4%BD%B3%E7%9A%84%E7%AB%99%E8%B7%9D%EF%BC%9F%E8%85%B3%E7%9A%84%E4%BD%8D%E7%BD%AE%EF%BC%9F\" title=\"Step1. \u5982\u4f55\u8abf\u6574\u5230\u6700\u4f73\u7684\u7ad9\u8ddd\uff1f\u8173\u7684\u4f4d\u7f6e\uff1f\">Step1. \u5982\u4f55\u8abf\u6574\u5230\u6700\u4f73\u7684\u7ad9\u8ddd\uff1f\u8173\u7684\u4f4d\u7f6e\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#Step2_%E5%A6%82%E4%BD%95%E6%89%BE%E5%88%B0%E6%9C%80%E9%81%A9%E5%90%88%E8%87%AA%E5%B7%B1%E7%9A%84%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E6%8F%A1%E8%B7%9D%EF%BC%9F%E6%80%8E%E9%BA%BC%E6%8F%A1%E6%A7%93%EF%BC%9F\" title=\"Step2. \u5982\u4f55\u627e\u5230\u6700\u9069\u5408\u81ea\u5df1\u7684\u76f8\u64b2\u786c\u8209\u63e1\u8ddd\uff1f\u600e\u9ebc\u63e1\u69d3\uff1f\">Step2. \u5982\u4f55\u627e\u5230\u6700\u9069\u5408\u81ea\u5df1\u7684\u76f8\u64b2\u786c\u8209\u63e1\u8ddd\uff1f\u600e\u9ebc\u63e1\u69d3\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#Step3_%E6%80%8E%E9%BA%BC%E6%89%BE%E5%88%B0%E6%AD%A3%E7%A2%BA%E7%9A%84%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E5%95%9F%E5%8B%95%E4%BD%8D%E7%BD%AE%EF%BC%9F%E7%99%BC%E5%8A%9B%E6%9B%B4%E9%A0%86\" title=\"Step3. \u600e\u9ebc\u627e\u5230\u6b63\u78ba\u7684\u76f8\u64b2\u786c\u8209\u555f\u52d5\u4f4d\u7f6e\uff1f\u767c\u529b\u66f4\u9806\">Step3. \u600e\u9ebc\u627e\u5230\u6b63\u78ba\u7684\u76f8\u64b2\u786c\u8209\u555f\u52d5\u4f4d\u7f6e\uff1f\u767c\u529b\u66f4\u9806<\/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\/sumo-deadlift\/#Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E9%96%8B%E5%A7%8B%E5%89%8D%E8%A6%81%E6%B3%A8%E6%84%8F%E5%93%AA%E4%BA%9B%E4%BA%8B%E6%83%85%EF%BC%9F\" title=\"Step4. \u9810\u5099\u59ff\u52e2\uff0c\u76f8\u64b2\u786c\u8209\u958b\u59cb\u524d\u8981\u6ce8\u610f\u54ea\u4e9b\u4e8b\u60c5\uff1f\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u76f8\u64b2\u786c\u8209\u958b\u59cb\u524d\u8981\u6ce8\u610f\u54ea\u4e9b\u4e8b\u60c5\uff1f<\/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\/sumo-deadlift\/#Step5_%E6%80%8E%E9%BA%BC%E6%8B%89%E8%B5%B7%E4%B8%80%E4%B8%8B%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%9F%E8%83%8C%E8%A6%81%E9%8E%96%E4%BD%8F%E5%97%8E%EF%BC%9F\" title=\"Step5. \u600e\u9ebc\u62c9\u8d77\u4e00\u4e0b\u76f8\u64b2\u786c\u8209\uff1f\u80cc\u8981\u9396\u4f4f\u55ce\uff1f\">Step5. \u600e\u9ebc\u62c9\u8d77\u4e00\u4e0b\u76f8\u64b2\u786c\u8209\uff1f\u80cc\u8981\u9396\u4f4f\u55ce\uff1f<\/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\/sumo-deadlift\/#6_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E6%83%B3%E5%83%8F%E5%8A%9B%E6%B3%95%E5%89%87\" title=\"6. \u76f8\u64b2\u786c\u8209\u5c0f\u6280\u5de7\uff1a\u60f3\u50cf\u529b\u6cd5\u5247\">6. \u76f8\u64b2\u786c\u8209\u5c0f\u6280\u5de7\uff1a\u60f3\u50cf\u529b\u6cd5\u5247<\/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\/sumo-deadlift\/#7_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%95%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"7. \u76f8\u64b2\u786c\u8209\uff15\u500b\u5e38\u898b\u932f\u8aa4 \">7. \u76f8\u64b2\u786c\u8209\uff15\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-16\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#%E2%9D%B6_%E8%86%9D%E8%93%8B%E5%92%8C%E8%85%B3%E5%B0%96%E4%B8%8D%E5%90%8C%E6%96%B9%E5%90%91\" title=\"\u2776 \u819d\u84cb\u548c\u8173\u5c16\u4e0d\u540c\u65b9\u5411\">\u2776 \u819d\u84cb\u548c\u8173\u5c16\u4e0d\u540c\u65b9\u5411<\/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\/sumo-deadlift\/#%E2%9D%B7_%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E5%BE%8C%E5%82%BE_or_%E5%89%8D%E5%82%BE\" title=\"\u2777 \u8eab\u9ad4\u904e\u5ea6\u5f8c\u50be or \u524d\u50be\">\u2777 \u8eab\u9ad4\u904e\u5ea6\u5f8c\u50be or \u524d\u50be<\/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\/sumo-deadlift\/#%E2%9D%B8_%E9%81%8E%E5%BA%A6%E6%93%A0%E8%85%B0\" title=\"\u2778 \u904e\u5ea6\u64e0\u8170\">\u2778 \u904e\u5ea6\u64e0\u8170<\/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\/sumo-deadlift\/#%E2%9D%B9_%E8%87%80%E9%83%A8%E5%85%88%E8%A1%8C%E7%A7%BB%E5%8B%95\" title=\"\u2779 \u81c0\u90e8\u5148\u884c\u79fb\u52d5\">\u2779 \u81c0\u90e8\u5148\u884c\u79fb\u52d5<\/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\/sumo-deadlift\/#%E2%9D%BA_%E5%88%BB%E6%84%8F%E6%8A%8A%E8%85%B3%E7%AB%99%E5%BE%88%E9%96%8B\" title=\"\u277a \u523b\u610f\u628a\u8173\u7ad9\u5f88\u958b\">\u277a \u523b\u610f\u628a\u8173\u7ad9\u5f88\u958b<\/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\/sumo-deadlift\/#8_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\" title=\"8. \u76f8\u64b2\u786c\u8209\u5e38\u898b\u554f\u984c FAQ\">8. \u76f8\u64b2\u786c\u8209\u5e38\u898b\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-22\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#Q1%EF%BC%9A%E8%A9%B2%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E7%9A%84%E4%BD%BF%E7%94%A8%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Q1\uff1a\u8a72\u5982\u4f55\u6311\u9078\u76f8\u64b2\u786c\u8209\u7684\u4f7f\u7528\u91cd\u91cf\uff1f\">Q1\uff1a\u8a72\u5982\u4f55\u6311\u9078\u76f8\u64b2\u786c\u8209\u7684\u4f7f\u7528\u91cd\u91cf\uff1f<\/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\/sumo-deadlift\/#Q2%EF%BC%9A%E6%88%91%E5%88%B0%E5%BA%95%E8%A9%B2%E7%B7%B4%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%9F%E9%82%84%E6%98%AF%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89%EF%BC%9F\" title=\"Q2\uff1a\u6211\u5230\u5e95\u8a72\u7df4\u76f8\u64b2\u786c\u8209\uff1f\u9084\u662f\u50b3\u7d71\u786c\u8209\uff1f\">Q2\uff1a\u6211\u5230\u5e95\u8a72\u7df4\u76f8\u64b2\u786c\u8209\uff1f\u9084\u662f\u50b3\u7d71\u786c\u8209\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#Q3%EF%BC%9A%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E7%9C%9F%E7%9A%84%E6%AF%94%E8%BC%83%E7%B0%A1%E5%96%AE%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a\u76f8\u64b2\u786c\u8209\u771f\u7684\u6bd4\u8f03\u7c21\u55ae\u55ce\uff1f\">Q3\uff1a\u76f8\u64b2\u786c\u8209\u771f\u7684\u6bd4\u8f03\u7c21\u55ae\u55ce\uff1f<\/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\/sumo-deadlift\/#Q4%EF%BC%9A%E5%9C%A8%E5%81%9A%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E6%99%82%EF%BC%8C%E8%A6%BA%E5%BE%97%E8%83%AF%E4%B8%8B%E3%80%81%E5%A4%A7%E8%85%BF%E5%85%A7%E5%81%B4%E5%BE%88%E7%B7%8A%EF%BC%9F\" title=\"Q4\uff1a\u5728\u505a\u76f8\u64b2\u786c\u8209\u6642\uff0c\u89ba\u5f97\u80ef\u4e0b\u3001\u5927\u817f\u5167\u5074\u5f88\u7dca\uff1f\">Q4\uff1a\u5728\u505a\u76f8\u64b2\u786c\u8209\u6642\uff0c\u89ba\u5f97\u80ef\u4e0b\u3001\u5927\u817f\u5167\u5074\u5f88\u7dca\uff1f<\/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\/sumo-deadlift\/#Q5%EF%BC%9A%E8%85%BF%E5%BE%8C%E5%A4%AA%E7%B7%8A%EF%BC%8C%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%E8%B9%B2%E4%B8%8D%E4%B8%8B%E5%8E%BB%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q5\uff1a\u817f\u5f8c\u592a\u7dca\uff0c\u9810\u5099\u59ff\u52e2\u8e72\u4e0d\u4e0b\u53bb\u600e\u9ebc\u8fa6\uff1f\">Q5\uff1a\u817f\u5f8c\u592a\u7dca\uff0c\u9810\u5099\u59ff\u52e2\u8e72\u4e0d\u4e0b\u53bb\u600e\u9ebc\u8fa6\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#9_%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=\"9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">9. \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-28\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#%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-29\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\" title=\"\u555e\u9234\u8a13\u7df4\u7cfb\u5217\">\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#%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-31\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#%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-32\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/#%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=\"%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%91%EF%BC%90%E5%A4%A7%E5%95%8F%E9%A1%8C\"><\/span><strong>\u76f8\u64b2\u786c\u8209\uff11\uff10\u5927\u554f\u984c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"131\" height=\"131\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-150x150.png 150w\" sizes=\"(max-width: 131px) 100vw, 131px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u958b\u59cb\u9032\u5165\u6b63\u6587\u524d\uff0c\u5148\u4f86\u6aa2\u67e5\u770b\u770b\uff0c\u4f60\u662f\u5426\u6709\u904e\u4ee5\u4e0b\uff11\uff10\u9ede\u95dc\u65bc\u76f8\u64b2\u786c\u8209\u7684\u554f\u984c\uff1a<\/p>\n\n\n\n<ul><li>\u600e\u9ebc\u627e\u611f\u53d7\u5ea6\u3001\u555f\u52d5\u4f4d\u7f6e\uff1f<\/li><li>\u76f8\u64b2\u786c\u8209\u771f\u7684\u53ea\u6709\u4e00\u7a2e\u62c9\u6cd5\uff1f<\/li><li>\u76f8\u64b2\u786c\u8209\uff0c\u6bd4\u50b3\u7d71\u786c\u8209\u9084\u7c21\u55ae\u55ce\uff1f<\/li><li>\u65b0\u624b\u9069\u5408\u5f9e\u76f8\u64b2\u786c\u8209\u958b\u59cb\u7df4\u7fd2\u55ce\uff1f<\/li><li>\u7528\u76f8\u64b2\u786c\u8209\u4e00\u5b9a\u53ef\u4ee5\u62c9\u7684\u6bd4\u8f03\u91cd\u55ce\uff1f<\/li><li>\u76f8\u64b2\u786c\u8209\u662f\u4e0d\u662f\u6bd4\u8f03\u4e0d\u50b7\u8170\u3001\u4e0b\u80cc\uff1f<\/li><li>\u8eab\u9ad8\u6bd4\u8f03\u77ee\u3001\u624b\u77ed\u7684\u4eba\u9069\u5408\u54ea\u7a2e\u786c\u8209\uff1f<\/li><li>\u5982\u4f55\u89e3\u6c7a\u76f8\u64b2\u786c\u8209\u6642\uff0c\u81c0\u4f4d\u4e0a\u4e0b\u79fb\u52d5\u7684\u554f\u984c\uff1f<\/li><li>\u81c0\u90e8\u3001\u5167\u6536\u808c\u592a\u7dca\u3001\u6d3b\u52d5\u5ea6\u4e0d\u597d\u9084\u53ef\u4ee5\u7df4\u55ce\uff1f<\/li><li>\u5c07\u69d3\u9234\u62c9\u4e0a\u53bb\u6642\uff0c\u80cc\u90e8\u4e00\u5b9a\u8981\u9396\u4f4f\u55ce\uff1f\u9396\u4e0d\u4f4f\u600e\u9ebc\u8fa6\uff1f<\/li><\/ul>\n\n\n\n<p>\u4e0a\u8ff0\u5e7e\u500b\u76f8\u64b2\u786c\u8209\u76f8\u95dc\u554f\u984c\uff0c\u662f\u6211\u6bd4\u8f03\u5e38\u88ab\u554f\u5230\u7684\uff0c\u540c\u6642\u4e5f\u96b1\u85cf\u4e0d\u5c11\u8ff7\u601d\u5728\u88e1\u9762\uff01<\/p>\n\n\n\n<p>\u70ba\u4e86\u8b93\u4f60\u6709\u6700\u6b63\u78ba\u7684\u89c0\u5ff5\u3001\u6700\u5b89\u5168\u7684\u8a13\u7df4\u65b9\u5f0f\uff0c\u52d9\u5fc5\u8981\u628a\u9019\u6574\u7bc7\u76f8\u64b2\u786c\u8209\u6559\u5b78\u770b\u5b8c<\/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=\"1_%E4%BB%80%E9%BA%BC%E6%98%AF%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u76f8\u64b2\u786c\u8209\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/01\/sumo.jpg\" alt=\"\u3010\u76f8\u64b2\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u6b63\u78ba\u555f\u52d5\u3001\u767c\u529b\uff1f\u5c0f\u6280\u5de7\u8b93\u4f60\u52d5\u4f5c\u4e00\u6b21\u5230\u4f4d\" class=\"wp-image-5824\" width=\"567\" height=\"319\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/sumo.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/sumo-300x169.jpg 300w\" sizes=\"(max-width: 567px) 100vw, 567px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Sumo_deadlift\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Sumo_deadlift\">\u76f8\u64b2\u786c\u8209<\/a><\/strong>\uff0c<strong>Sumo Deadlift<\/strong>\uff0c\u53c8\u7a31\u5bec\u817f\u786c\u8209\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u96d9\u8173<strong>\u7ad9\u8ddd\u8f03\u5bec<\/strong>\u7684\u786c\u8209<\/p>\n\n\n\n<p>\u548c\u50b3\u7d71\u786c\u8209\u53ef\u4ee5\u8aaa\u662f\u786c\u8209\u96d9\u5144\u5f1f\uff0c\u66f4\u662f\u5f88\u591a\u4eba\u62ff\u4f86\u505a\u6bd4\u8f03\u7684\u52d5\u4f5c\u4e4b\u4e00\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/sumo-muscle.jpg\" alt=\"\u76f8\u64b2\u786c\u8209\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\" class=\"wp-image-5825\" width=\"445\" height=\"289\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/sumo-muscle.jpg 481w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/sumo-muscle-300x195.jpg 300w\" sizes=\"(max-width: 445px) 100vw, 445px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5c0d\u6211\u4f86\u8aaa\uff0c\u76f8\u64b2\u786c\u8209\u662f\u4e00\u7a2e\u5168\u8eab\u6027\u8a13\u7df4\u52d5\u4f5c\uff0c\u4e5f\u5c31\u662f\u6c92\u6709\u7279\u5b9a\u4e00\u500b\u808c\u7fa4\u662f\u91dd\u5c0d\u7684<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u786c\u8981\u62c6\u89e3\u7684\u8a71\uff0c\u76f8\u64b2\u786c\u8209\u4e3b\u8981\u7684\u8a13\u7df4\u808c\u7fa4\u70ba\u4e0b\u80a2\uff1a\u817f\u90e8(\u524d\u5f8c\u5074)\u3001\u5167\u6536\u808c\u3001 \u81c0\u90e8<\/p>\n\n\n\n<p>\u800c\u7a69\u5b9a\u4e0a\u80a2\u7684\u5247\u662f\uff1a\u4e0b\u80cc\u3001\u8179\u90e8\u6838\u5fc3\u3001\u80cc\u808c\uff1b\u9593\u63a5\u8a13\u7df4\u5230\u4f60\u7684\u524d\u81c2(<a href=\"https:\/\/physicfit.com\/grip-strength\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/grip-strength\/\">\u63e1\u529b<\/a>)<\/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=\"2_%E7%B7%B4%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E9%81%A9%E5%90%88%E8%AA%B0%EF%BC%9F\"><\/span><strong>2. \u7df4\u76f8\u64b2\u786c\u8209\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u8ab0\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/01\/benefit-sumo.jpg\" alt=\"\u7df4\u76f8\u64b2\u786c\u8209\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u8ab0\uff1f\" class=\"wp-image-5828\" width=\"527\" height=\"297\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/benefit-sumo.jpg 563w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/benefit-sumo-300x169.jpg 300w\" sizes=\"(max-width: 527px) 100vw, 527px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7df4\u76f8\u64b2\u786c\u8209\u9019\u500b\u52d5\u4f5c\u5230\u5e95\u6709\u54ea\u4e9b\u597d\u8655\u5462\uff1f\u8b93\u6211\u4f86\u544a\u8a34\u4f60\u5427\uff1a<\/p>\n\n\n\n<ul><li>\u9069\u5408\u4e0b\u80cc\u8f03\u5f31\u3001\u6613\u53d7\u50b7\u7684\u670b\u53cb\u7df4\u7fd2<\/li><li>\u8a13\u7df4\u7576\u4e0b\u7684\u75b2\u52de\u611f\uff0c\u8f03\u50b3\u7d71\u786c\u8209\u5c11<\/li><li>\u9593\u63a5\u589e\u52a0\u63e1\u529b\u3001\u5168\u8eab\u7684\u7a69\u5b9a\u6027\u3001\u529b\u91cf<\/li><li>\u548c\u50b3\u7d71\u786c\u8209\u76f8\u6bd4\uff0c\u65b0\u624b\u53d7\u50b7\u7684\u98a8\u96aa\u76f8\u5c0d\u8f03\u4f4e<\/li><li>\u5c0d\u65bc\u817f\u90e8\u3001\u81c0\u90e8\u7684\u5fb5\u62db\u3001\u611f\u53d7\u5ea6\u8f03\u50b3\u7d71\u786c\u8209\u9ad8<\/li><\/ul>\n\n\n\n<p>\u76f8\u64b2\u786c\u8209\u6700\u5927\u7684\u512a\u52e2\uff0c\u83ab\u904e\u65bc\u5373\u4f7f\u4f60\u7684\u52d5\u4f5c\u932f\u8aa4\uff0c\u53d7\u50b7\u98a8\u96aa\u4f9d\u7136\u6bd4\u50b3\u7d71\u786c\u8209\u9084\u8981\u5c0f (\u5713\u80cc)<\/p>\n\n\n\n<p>\u5c24\u5176\u5927\u591a\u6578\u7684\u4eba\u5176\u5be6\u90fd\u6709\u4e0b\u80cc\u9577\u671f\u9178\u75db\u7684\u554f\u984c\uff0c\u751a\u81f3\u5df2\u7d93\u6f14\u8b8a\u6210\u820a\u50b7\u4e86\uff0c\u9019\u6642\u76f8\u64b2\u786c\u8209\u5c31\u6703\u6bd4\u8f03\u9069\u5408\u4f60\u4e86<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u5982\u679c\u4f60\u662f\u6bd4\u8f03\u559c\u6b61\u81c0\u817f\u767c\u529b\uff0c\u52dd\u904e\u65bc\u978f\u56fa\u4e0b\u80cc\u3001\u80cc\u90e8\u4f86\u767c\u529b\u7684\u8a71\uff0c\u76f8\u64b2\u4e5f\u6703\u6bd4\u50b3\u7d71\u5f0f\u786c\u8209\u4f86\u7684\u5408\u9069<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u6211\u8a8d\u70ba\u76f8\u64b2\u786c\u8209\u662f\u6bcf\u500b\u4eba\u90fd\u9069\u5408\u7684\u52d5\u4f5c\uff0c\u5373\u4f7f\u8eab\u9ad8\u518d\u9ad8\u3001\u817f\u90e8\u6d3b\u52d5\u5ea6\u518d\u5dee\uff0c\u90fd\u80fd\u900f\u904e\u7df4\u7fd2\u6162\u6162\u9032\u6b65<\/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=\"3_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89_vs_%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\"><\/span><strong>3. \u76f8\u64b2\u786c\u8209 vs \u50b3\u7d71\u786c\u8209\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/01\/vs-sumo.jpg\" alt=\"\u76f8\u64b2\u786c\u8209 vs \u50b3\u7d71\u786c\u8209\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f\" class=\"wp-image-5829\" width=\"529\" height=\"297\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/vs-sumo.jpg 557w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/vs-sumo-300x169.jpg 300w\" sizes=\"(max-width: 529px) 100vw, 529px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u525b\u624d\u4e0d\u65b7\u63d0\u5230\u76f8\u64b2\u786c\u8209\u3001\u50b3\u7d71\u786c\u8209\u7684\u512a\u52a3\u52e2\uff0c\u76f8\u4fe1\u4f60\u4e00\u5b9a\u4e5f\u5f88\u597d\u5947\uff1a\u300c\u5230\u5e95\u9019\u5169\u7a2e\u786c\u8209\u6709\u4ec0\u9ebc\u5dee\u5225\uff1f\u300d<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u5c31\u8b93\u6211\u6574\u7406\u6210\u8868\u683c\u7684\u5f62\u5f0f\uff0c\u65b9\u4fbf\u4f60\u505a\u5c0d\u6bd4\u3001\u4e86\u89e3\uff01<\/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\"><strong>\u76f8\u64b2\u786c\u8209<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u50b3\u7d71\u786c\u8209<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u7ad9\u8ddd<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5bec<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u7a84<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u884c\u7a0b<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u77ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9577<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u9700\u6c42<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u81c0\u3001\u817f\u5f8c\u6d3b\u52d5\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u80cc\u3001\u817f\u5f8c\u6d3b\u52d5\u5ea6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u512a\u9ede<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c0d\u65bc\u4e0b\u80a2\u5fb5\u62db\u8f03\u591a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4eba\u9ad4\u767c\u529b\u6700\u81ea\u7136\u7684\u59ff\u52e2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u7f3a\u9ede<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9700\u8981\u6280\u5de7\u3001\u6280\u8853<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c0d\u65bc\u4e0b\u80cc\u58d3\u529b\u8f03\u5927<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4f7f\u7528\u808c\u7fa4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u80a2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u80a2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4f7f\u7528\u6bd4\u4f8b<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u81c0\u3001\u817f \uff1e \u4e0b\u80cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u81c0\u3001\u817f \u2264 \u4e0b\u80cc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u76f8\u64b2\u786c\u8209\u3001\u50b3\u7d71\u786c\u8209\u6240\u4f7f\u7528\u7684\u808c\u7fa4\u5176\u5be6\u5927\u540c\u5c0f\u7570\uff0c\u8207\u5176\u8aaa\u662f\u7df4\u7684\u90e8\u4f4d\u4e0d\u540c\uff0c\u4e0d\u5982\u8aaa\u662f\u6bd4\u4f8b\u4e0a\u7684\u4e0d\u540c\uff01<\/p>\n\n\n\n<p>\u76f8\u64b2\u786c\u8209\u6703\u6bd4\u8f03\u9700\u8981\u501f\u52a9\u5230\u81c0\u90e8\u3001\u817f\u90e8\u7684\u529b\u91cf\uff1b\u800c\u50b3\u7d71\u786c\u8209\u5247\u662f\u6bd4\u8f03\u9760\u80cc\u90e8\u7684\u529b\u91cf\uff0c\u7576\u7136\uff01\u5169\u7a2e\u786c\u8209\u90fd\u9700\u8981\u5efa\u7acb\u5728\u6b63\u78ba\u7684\u59ff\u52e2\u4e4b\u4e0b<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u6703\u8aaa\uff1a\u300c\u76f8\u64b2\u786c\u8209\u611f\u89ba\u6bd4\u8f03\u7c21\u55ae\u3001\u53ef\u4ee5\u505a\u6bd4\u8f03\u91cd\u300d\uff0c\u4f46\u9019\u53e5\u8a71\u53ea\u5c0d\u4e00\u534a\uff0c\u76f8\u64b2\u786c\u8209\u4e4b\u6240\u4ee5\u770b\u8d77\u4f86\u7c21\u55ae\uff0c\u662f\u56e0\u70ba\u884c\u7a0b\u6bd4\u8f03\u77ed\u3001\u4e0d\u6613\u53d7\u50b7<\/p>\n\n\n\n<p><strong>\u4f46\u76f8\u5c0d\u7684\uff01<\/strong>\u4eba\u9ad4\u6b63\u5e38\u7684\u767c\u529b\u59ff\u52e2\u4e5f\u4e0d\u6703\u662f\u96d9\u8173\u5bec\u7ad9\uff0c\u518d\u5c07\u91cd\u7269\u62ac\u8d77\uff1b\u56e0\u6b64\u9700\u8981\u66f4\u591a\u6642\u9593\u4f86\u7df4\u7fd2\u76f8\u64b2\u786c\u8209\u7684\u6280\u5de7 (\u4e0d\u5982\u60f3\u50cf\u4e2d\u7c21\u55ae)<\/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=\"IEJ6Jyoxy9\"><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/romanian-deadlift\/embed\/#?secret=IEJ6Jyoxy9\" data-secret=\"IEJ6Jyoxy9\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E7%9A%84%E6%96%B9%E5%BC%8F%E4%B8%8D%E5%8F%AA%E6%9C%89%E4%B8%80%E7%A8%AE%EF%BC%81%EF%BC%9F\"><\/span><strong>4. \u76f8\u64b2\u786c\u8209\u7684\u65b9\u5f0f\u4e0d\u53ea\u6709\u4e00\u7a2e\uff01\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u662f\u7684\uff01\u4f60\u6c92\u6709\u770b\u932f\uff0c\u5176\u5be6\u76f8\u64b2\u786c\u8209\u7684\u64cd\u4f5c\u65b9\u5f0f\u4e0d\u53ea\u6709\u4e00\u7a2e<\/p>\n\n\n\n<p>\u9664\u4e86\u53d6\u6c7a\u65bc\u4f60\u7684\u8eab\u9ad4\u7d50\u69cb\uff0c\u9084\u8ddf\u4f60\u7684\u8a13\u7df4\u76ee\u7684\u6709\u95dc\uff1b\u540c\u6a23\u4e00\u500b\u52d5\u4f5c\uff0c\u6709\u4eba\u62ff\u4f86\u7df4\u817f\uff0c\u6709\u4eba\u62ff\u4f86\u7df4\u81c0<\/p>\n\n\n\n<p>\u4f46\u4f60\u4e0d\u80fd\u8aaa\u7df4\u81c0\u7684\u5c31\u4e00\u5b9a\u662f\u932f\u7684\uff0c\u5e95\u4e0b\u5c31\u8b93\u6211\u5e36\u59b3\u770b\u770b\u6709\u54ea\u4e9b\u76f8\u64b2\u786c\u8209\u7684\u65b9\u5f0f\u5427 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E8%83%8C%E9%83%A8%E4%B8%BB%E5%B0%8E_%E2%80%93_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89\"><\/span><strong>1) \u80cc\u90e8\u4e3b\u5c0e &#8211; \u76f8\u64b2\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/caler-Y7r6P0\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u900f\u904e\u5f71\u7247\uff0c\u4f60\u53ef\u4ee5\u767c\u73fe\u4ee5\u300c<strong>\u80cc\u90e8<\/strong>\u300d\u70ba\u4e3b\u5c0e\u7684\u76f8\u64b2\u786c\u8209\uff0c\u81c0\u4f4d\u8f03\u9ad8\uff0c\u767c\u529b\u6703\u66f4\u8457\u91cd\u65bc\u80cc\u90e8\uff1b\u81c0\u90e8\u76f8\u5c0d\u79fb\u52d5\u5e45\u5ea6\u4e26\u4e0d\u6703\u592a\u5927<\/p>\n\n\n\n<p>\u9069\u5408\u81c0\u90e8\u6d3b\u52d5\u5ea6\u8f03\u5dee\u3001\u624b\u9577\u7684\u670b\u53cb\u5011\u7df4\u7fd2\uff0c\u4f46\u4e3b\u8981\u9084\u662f\u770b\u500b\u4eba\u7fd2\u6163\u800c\u5b9a<\/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=\"2_%E8%87%80%E9%83%A8%E4%B8%BB%E5%B0%8E_%E2%80%93_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89\"><\/span><strong>2) \u81c0\u90e8\u4e3b\u5c0e &#8211; \u76f8\u64b2\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/yury-z6Qmjr\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u76f8\u6bd4\u525b\u624d\u7684\u786c\u8209\uff0c\u4ee5\u300c<strong>\u81c0\u90e8<\/strong>\u300d\u70ba\u4e3b\u5c0e\u7684\u76f8\u64b2\u786c\u8209\uff0c\u660e\u986f\u81c0\u4f4d\u5c31\u6bd4\u8f03\u4e0b\u9762\u4e86\uff0c\u56e0\u70ba\u8981\u9760\u81c0\u90e8\u7684\u529b\u91cf\u5c07\u91cd\u91cf\u6490\u8d77<\/p>\n\n\n\n<p>\u800c\u9019\u7a2e\u76f8\u64b2\u786c\u8209\u7684\u65b9\u5f0f\uff0c\u4e5f\u662f\u6700\u5e38\u898b\u3001\u65b0\u624b\u6700\u559c\u6b61\u6a21\u4eff\u7684\u7248\u672c\uff0c\u4f46\u5c31\u6703\u6bd4\u8f03\u9700\u8981\u81c0\u90e8\u6d3b\u52d5\u5ea6\u4e86 (\u56e0\u70ba\u8981\u8e72\u66f4\u4e0b\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<p>\u4e0a\u8ff0\u5169\u7a2e\u65b9\u5f0f\uff0c\u662f\u76ee\u524d\u76f8\u64b2\u786c\u8209\u6bd4\u8f03\u5e38\u898b\u7684\u7a2e\u985e<\/p>\n\n\n\n<p>\u4f46\u6211\u7121\u6cd5\u8ddf\u4f60\u8aaa\u54ea\u4e00\u7a2e\u6bd4\u8f03\u597d\u3001\u54ea\u4e00\u500b\u6bd4\u8f03\u9069\u5408\u4f60\uff0c\u4e00\u5207\u90fd\u8981\u900f\u904e\u4f60\u89aa\u81ea\u7df4\u7fd2\u518d\u4f86\u505a\u6c7a\u5b9a<\/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_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>5. \u76f8\u64b2\u786c\u8209\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\u69d3\u9234\u76f8\u64b2\u786c\u8209\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u5148\u5f9e\u96d9\u8173\u5c0d\u9f4a\u529b\u74b0\u7684\u7ad9\u8ddd\u958b\u59cb\u7df4\u7fd2\uff0c\u69d3\u9234\u7d04\u843d\u5728\u8173\u638c\u4e00\u534a\u518d\u9760\u8fd1\u8eab\u9ad4\u4e00\u4e9b<\/strong><\/li><li><strong>\u96d9\u624b\u5782\u76f4\u5411\u4e0b\uff0c\u76f4\u5230\u4f60\u53ef\u4ee5\u63e1\u5230\u69d3\u9234\uff0c\u9078\u64c7\u5408\u9069\u81ea\u5df1\u7684\u63e1\u69d3\u65b9\u5f0f<\/strong><\/li><li><strong>\u5c41\u80a1\u6162\u6162\u5411\u5f8c\u63a8\uff0c\u4fdd\u6301\u80cc\u90e8\u6c34\u5e73\uff0c\u76f4\u5230\u4f60\u89f8\u78b0\u5230\u69d3\u9234\u5f8c\uff0c\u5373\u6700\u4f73\u555f\u52d5\u4f4d\u7f6e<\/strong><\/li><li><strong>\u8996\u7dda\u653e\u5728\u659c\u4e0b\u65b9\uff0c\u624b\u81c2\u3001\u80f8\u53e3\u3001\u69d3\u9234\u5448\u4e00\u76f4\u7dda\uff0c\u80cc\u5411\u5f8c\u593e\u7dca\u5e6b\u52a9\u767c\u529b<\/strong><\/li><li><strong>\u505a\u51fa\u826f\u597d\u7684\u8eab\u9ad4\u7d50\u69cb\u5f8c\uff0c\u4fdd\u6301\u9019\u500b\u7d50\u69cb\u5c07\u69d3\u9234\u62c9\u8d77\uff0c\u529b\u91cf\u5f9e\u5730\u9762\u50b3\u5c0e\u5230\u8eab\u9ad4<\/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_%E5%A6%82%E4%BD%95%E8%AA%BF%E6%95%B4%E5%88%B0%E6%9C%80%E4%BD%B3%E7%9A%84%E7%AB%99%E8%B7%9D%EF%BC%9F%E8%85%B3%E7%9A%84%E4%BD%8D%E7%BD%AE%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5982\u4f55\u8abf\u6574\u5230\u6700\u4f73\u7684\u7ad9\u8ddd\uff1f\u8173\u7684\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 style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/mq8w5A\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u56e0\u70ba\u4f60\u9084\u4e0d\u77e5\u9053\u81ea\u5df1\u5230\u5e95\u8173\u7ad9\u591a\u958b\uff0c\u6703\u662f\u6700\u597d\u767c\u529b\u7684\u76f8\u64b2\u786c\u8209\u4f4d\u7f6e\uff0c\u56e0\u6b64\u4e0d\u5efa\u8b70\u4e00\u958b\u59cb\u5c31\u7ad9\u7684\u7279\u5225\u7a84 or \u7279\u5225\u5bec<\/p>\n\n\n\n<p>\u6211\u5011\u5148\u5f9e\u53d6\u4e2d\u9593\u503c\u958b\u59cb\u5427\uff01\u4e00\u822c\u6a19\u6e96<a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a>\u90fd\u6703\u6709\u529b\u74b0 (\u6709\u7684\u5169\u500b\/\u6709\u7684\u4e00\u500b)\uff0c\u9019\u6642\u4f60\u5c31\u53ef\u4ee5\u9078\u64c7\u6700\u5167\u5074\u7684\u529b\u74b0 or \u552f\u4e00\u90a3\u500b\u529b\u74b0\u4f5c\u4f9d\u64da<\/p>\n\n\n\n<p>\u63a5\u8457\uff0c\u8b93\u4f60\u7684\u8173\u5c16\u5411\u5916\u6253\u958b30\uff5e45\u00b0\u5de6\u53f3\u7684\u89d2\u5ea6\uff0c\u52a0\u5165\u66f4\u591a\u81c0\u90e8\u7684\u767c\u529b\u53c3\u8207\uff0c\u5207\u8a18\uff01\u4f60\u7684\u819d\u84cb\u65b9\u5411\u4e5f\u8981\u8ddf\u8457\u8173\u5c16\u6253\u958b\uff0c\u4ee5\u514d\u7522\u751f\u819d\u84cb\u5167\u593e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/57V8DZ\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u7684\u76f8\u64b2\u786c\u8209\u7ad9\u8ddd\u5c31\u6703\u8655\u65bc\u6700\u4e2d\u7acb\u7684\u72c0\u614b\uff0c\u7576\u7136\uff01\u9019\u53ea\u662f\u4e00\u958b\u59cb\u5efa\u8b70\u65b0\u624b\u7684\u7ad9\u8ddd\uff0c\u4e4b\u5f8c\u4f60\u4e5f\u53ef\u4ee5\u96a8\u8457\u81ea\u5df1\u7684\u7fd2\u6163\u518d\u53bb\u505a\u8abf\u6574<\/p>\n\n\n\n<p>\u96d9\u8173\u4e0b\u8e72\u6642\uff0c\u819d\u84cb\u7d04\u544890\u00b0\u5de6\u53f3\u7684\u89d2\u5ea6\uff0c\u53ef\u80fd\u6703\u5c0d\u65bc\u5f8c\u7e8c\u76f8\u64b2\u786c\u8209\u767c\u529b\u66f4\u6709\u5e6b\u52a9<\/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\/01\/\u76f8\u64b2\u786c\u8209-\u7ad9\u8ddd.jpg\" alt=\"\u76f8\u64b2\u786c\u8209 \u7ad9\u8ddd\u4f4d\u7f6e\" class=\"wp-image-5830\" width=\"555\" height=\"272\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-\u7ad9\u8ddd.jpg 626w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-\u7ad9\u8ddd-300x147.jpg 300w\" sizes=\"(max-width: 555px) 100vw, 555px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u81f3\u65bc\u69d3\u9234\u7684\u4f4d\u7f6e\uff0c\u5927\u7d04\u662f\u4ecb\u5728\u8173\u638c\u7684\u4e00\u534a\u518d\u9760\u8fd1\u81ea\u5df1\u4e00\u9ede\uff0c\u9019\u6a23\u662f\u6700\u597d\u7684\u76f8\u64b2\u786c\u8209\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u4e0d\u5efa\u8b70\u4e00\u958b\u59cb\u5c31\u628a\u69d3\u8cbc\u7684\u96e2\u81ea\u5df1\u592a\u8fd1\uff0c\u5426\u5247\u5728\u8d77\u69d3\u6642\uff0c\u5f88\u5bb9\u6613\u4e0d\u5c0f\u5fc3\u649e\u5230\u69d3\u9234\uff0c\u5c0e\u81f4\u4e00\u958b\u59cb\u8a2d\u5b9a\u597d\u7684\u4f4d\u7f6e\u8dd1\u6389<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E5%A6%82%E4%BD%95%E6%89%BE%E5%88%B0%E6%9C%80%E9%81%A9%E5%90%88%E8%87%AA%E5%B7%B1%E7%9A%84%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E6%8F%A1%E8%B7%9D%EF%BC%9F%E6%80%8E%E9%BA%BC%E6%8F%A1%E6%A7%93%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u5982\u4f55\u627e\u5230\u6700\u9069\u5408\u81ea\u5df1\u7684\u76f8\u64b2\u786c\u8209\u63e1\u8ddd\uff1f\u600e\u9ebc\u63e1\u69d3\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Z8vV8J\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6700\u6700\u6700\u597d\u7684\u76f8\u64b2\u786c\u8209\u63e1\u8ddd\uff0c\u7576\u7136\u5c31\u662f\u96d9\u624b\u5782\u76f4\u5411\u4e0b\u63e1\u69d3\u56c9\uff01\u63e1\u592a\u5bec\u6703\u8b93\u4f60\u4e0d\u597d\u767c\u529b\uff0c\u63e1\u592a\u7a84\u6703\u8b93\u4f60\u7684\u624b\u8155\u4e0d\u8212\u670d<\/p>\n\n\n\n<p>\u5efa\u8b70\u8207\u80a9\u540c\u5bec\u5373\u53ef\uff0c\u5982\u679c\u9019\u6a23\u5c0d\u4f60\u4f86\u8aaa\u4e0d\u592a\u597d\u63e1\u69d3\uff0c\u4e5f\u53ef\u4ee5\u518d\u7565\u8abf\u4e00\u4e9b\uff0c\u4f46\u4e0d\u5efa\u8b70\u904e\u5927\u5e45\u5ea6\u7684\u8abf\u6574<\/p>\n\n\n\n<p>\u81f3\u65bc\u8a72\u5982\u4f55\u63e1\u69d3\uff1f\u4ee5\u4e0b\u6709\uff13\u7a2e\u5e38\u898b\u7684\u76f8\u64b2\u786c\u8209\u63e1\u69d3\u65b9\u5f0f\u63a8\u85a6\u7d66\u4f60 \u2193 (<strong>\u96d9\u624b\u6703\u5728\u96d9\u8173\u4e4b\u9593<\/strong>)<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\uff031 \u96d9\u6b63\u63e1<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Qkj0OY\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\uff032 \u6b63\u53cd\u63e1<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/45-oZ8Qvz\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\uff033 \u96d9\u52fe\u63e1<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/lRX5Ml\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p> \u4e00\u822c\u65b0\u624b\u7df4\u7fd2\u76f8\u64b2\u786c\u8209\u7684\u8a71\uff0c\u6211\u6703\u5efa\u8b70\u5148\u5f9e\u96d9\u6b63\u63e1\u958b\u59cb\uff0c\u9664\u4e86\u59ff\u52e2\u6700\u7a69\u4ee5\u5916\uff0c\u540c\u6642\u4e5f\u662f\u4eba\u9ad4\u6b63\u5e38\u767c\u529b\u7684\u65b9\u5f0f<\/p>\n\n\n\n<p>\u56e0\u70ba\u63e1\u69d3\u7684\u65b9\u5f0f\u4e5f\u548c\u52d5\u4f5c\u6b63\u78ba\u8207\u5426\u5b58\u5728\u8457\u4e00\u5b9a\u7684\u95dc\u4fc2\uff01\u5982\u679c\u4f60\u7a81\u7136\u7528\u4e00\u500b\u81ea\u5df1\u4e0d\u7fd2\u6163\u7684\u63e1\u6cd5\uff0c\u5f88\u6709\u53ef\u80fd\u5c0e\u81f4\u52d5\u4f5c\u8ddf\u8457\u8dd1\u6389<\/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\/2021\/02\/\u624b\u8155\u843d\u9ede.jpg\" alt=\"\u76f8\u64b2\u786c\u8209 \u63e1\u69d3\u4f4d\u7f6e\" class=\"wp-image-2591\" width=\"276\" height=\"276\" 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: 276px) 100vw, 276px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6700\u5f8c\uff0c\u69d3\u9234\u5728\u4f60\u624b\u4e2d\u7684\u4f4d\u7f6e\u4e5f\u5f88\u91cd\u8981\uff0c\u76f8\u4fe1\u4f60\u4e5f\u4e0d\u5e0c\u671b\u81ea\u5df1\u5728\u505a\u76f8\u64b2\u786c\u8209\u6642\uff0c\u69d3\u5b50\u4e00\u76f4\u5f80\u4e0b\u6389&#8230; \u751a\u81f3\u96e2\u958b\u4f60\u7684\u624b\u638c<\/p>\n\n\n\n<p>\u6240\u4ee5\u5728\u63e1\u69d3\u6642\uff0c\u76e1\u91cf\u8b93\u69d3\u9234\u8cbc\u8457\u4f60\u7684\u864e\u53e3\uff0c\u8b93\u69d3\u5b50\u5728\u624b\u4e0a\u7684\u5305\u8986\u9762\u7a4d\u9054\u5230\u6700\u5927\u5316\uff01\u5176\u6b21\u518d\u8003\u616e\u4f7f\u7528<a href=\"https:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lifting-straps\/\">\u62c9\u529b\u5e36<\/a><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/grip-strength\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"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><\/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=\"Step3_%E6%80%8E%E9%BA%BC%E6%89%BE%E5%88%B0%E6%AD%A3%E7%A2%BA%E7%9A%84%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E5%95%9F%E5%8B%95%E4%BD%8D%E7%BD%AE%EF%BC%9F%E7%99%BC%E5%8A%9B%E6%9B%B4%E9%A0%86\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u600e\u9ebc\u627e\u5230\u6b63\u78ba\u7684\u76f8\u64b2\u786c\u8209\u555f\u52d5\u4f4d\u7f6e\uff1f\u767c\u529b\u66f4\u9806<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/vQRolX\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u4e0d\u7ba1\u662f\u505a\u4ec0\u9ebc\u52d5\u4f5c\uff0c\u6211\u90fd\u4e0d\u5efa\u8b70\u592a\u6025\u8457\u958b\u59cb\uff01\u5148\u628a\u6b63\u78ba\u4f4d\u7f6e\u7d66\u505a\u5c0d\u624d\u662f\u91cd\u9ede\uff0c\u76f8\u64b2\u786c\u8209\u4e5f\u4e0d\u4f8b\u5916<\/p>\n\n\n\n<p>\u8abf\u67e5\u904e\u7db2\u8def\u4e0a\u5404\u7a2e\u5c0b\u627e\u76f8\u64b2\u786c\u8209\u555f\u52d5\u4f4d\u7f6e\u3001\u81c0\u4f4d\u7684\u65b9\u6cd5\uff0c\u518d\u52a0\u4e0a\u878d\u5408\u81ea\u8eab\u7d93\u9a57\u5f8c<\/p>\n\n\n\n<p>\u6211\u8a8d\u70ba\u6700\u597d\u7684\u65b9\u5f0f\uff0c\u9084\u662f\u50cf\u5f71\u7247\u4e2d\u4e00\u6a23\uff0c\u7576\u4f60\u7ad9\u5230\u5b9a\u9ede\u5f8c\uff0c\u7a7a\u624b\u6162\u6162\u5f80\u4e0b\u3001\u81c0\u90e8\u6162\u6162\u5411\u5f8c\u63a8 (\u985e\u4f3c<a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/romanian-deadlift\/\">\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/a>\u7684\u6982\u5ff5)<\/p>\n\n\n\n<p>\u76f4\u5230\u4f60\u7684\u624b\u53ef\u4ee5\u63e1\u5230\u69d3\u9234\uff0c\u9019\u6a23\u5c31\u662f\u6700\u6e96\u78ba\u3001\u6700\u597d\u7684\u76f8\u64b2\u786c\u8209\u555f\u52d5\u4f4d\u7f6e\u4e86\uff01\u65e2\u53ef\u4ee5\u8b93\u4f60\u6700\u597d\u767c\u529b\uff0c\u540c\u6642\u53c8\u53ef\u4ee5\u4fdd\u6301\u6b63\u78ba\u59ff\u52e2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u662f\u5c07\u4f60\u7684\u5c41\u80a1\u5f80\u5f8c\u63a8\uff0c\u800c\u4e0d\u662f\u5782\u76f4\u5411\u4e0b\u5750\uff01<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/jY5ZYv\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u5c31\u5c6c\u65bc<strong><span class=\"has-inline-color has-vivid-red-color\">\u932f\u8aa4\u7684<\/span><\/strong>\u65b9\u5f0f\uff0c\u5782\u76f4\u5411\u4e0b\u5750\u4e0d\u53ea\u6703\u8b93\u4f60\u89ba\u5f97\u8eab\u9ad4\u5f88\u5361\uff0c\u4e5f\u6703\u8b93\u4f60\u7684\u8eab\u9ad4\u904e\u65bc\u524d\u50be\uff0c\u5c0e\u81f4\u59ff\u52e2\u932f\u8aa4<\/p>\n\n\n\n<p>\u60f3\u50cf\u4f60\u81ea\u5df1\u73fe\u5728\u5728\u505a<a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u6df1\u8e72<\/a>\uff0c\u4e0b\u8e72\u6642\u4f60\u4e26\u4e0d\u6703\u76f4\u76f4\u7684\u5f80\u4e0b\u5750\uff0c\u56e0\u70ba\u9019\u6a23\u6703\u8b93\u4f60\u6454\u5012.. \u800c\u662f\u8981\u5c07\u4f60\u7684\u81c0\u90e8\u5411\u5f8c\u63a8<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u9019\u4e5f\u662f\u6211\u552f\u4e00\u63a8\u85a6\u7684\u76f8\u64b2\u786c\u8209\u8d77\u59cb\u65b9\u6cd5\uff0c\u56e0\u70ba\u6211\u81ea\u5df1\u4e5f\u662f\u9019\u6a23\u7df4\u7fd2\u7684\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u4e00\u958b\u59cb\u4f60\u53ef\u80fd\u9700\u8981\u591a\u7df4\u7fd2\u5e7e\u6b21\u9019\u7a2e\u627e\u767c\u529b\u4f4d\u7f6e\u7684\u65b9\u5f0f\uff0c\u4e45\u4e86\u4e4b\u5f8c\u5c31\u6703\u8b8a\u6210\u4f60\u7684\u53cd\u5c04\u52d5\u4f5c<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E9%96%8B%E5%A7%8B%E5%89%8D%E8%A6%81%E6%B3%A8%E6%84%8F%E5%93%AA%E4%BA%9B%E4%BA%8B%E6%83%85%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u76f8\u64b2\u786c\u8209\u958b\u59cb\u524d\u8981\u6ce8\u610f\u54ea\u4e9b\u4e8b\u60c5\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/79Y1p1\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u627e\u5230\u76f8\u64b2\u786c\u8209\u7684\u555f\u52d5\u4f4d\u7f6e\u5f8c\uff0c\u63a5\u4e0b\u4f86\u4f60\u8981\u505a\u7684\u5c31\u662f\u300c<strong>\u7a69\u5b9a\u597d\u81ea\u5df1\u7684\u59ff\u52e2<\/strong>\u300d\uff0c\u597d\u7684\u9810\u5099\u59ff\u52e2\u624d\u80fd\u8b93\u4f60\u6b63\u78ba\u62c9\u8d77\u69d3\u9234<\/p>\n\n\n\n<p>\u56e0\u70ba\u525b\u624d\u53ea\u662f\u627e\u597d\u81c0\u4f4d(\u767c\u529b\u9ede)\u3001\u96d9\u624b\u63e1\u5230\u69d3\u9234\uff0c\u4f46\u4e0d\u4ee3\u8868\u9019\u6a23\u5c31\u7d50\u675f\u4e86\uff01\u5225\u5fd8\u4e86\u5c07\u4f60\u7684\u4e0a\u534a\u8eab\u4e5f\u52a0\u5165\u52d5\u4f5c\u4e2d<\/p>\n\n\n\n<p>\u76f8\u64b2\u786c\u8209\u662f\u4e00\u7a2e<strong>\u5168\u8eab\u6027\u52d5\u4f5c<\/strong>\uff01\uff01\uff01\u4e0d\u53ea\u6709\u4e0b\u80a2\u7684\u767c\u529b\uff0c\u4e0a\u534a\u8eab\u4e5f\u5f88\u91cd\u8981\uff0c\u5982\u679c\u4f60\u90fd\u628a\u91cd\u91cf\u96c6\u4e2d\u5728\u4e0b\u80a2\uff0c\u53cd\u800c\u6703\u8b93\u4f60\u62c9\u4e0d\u91cd<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u9019\u6642\u5c31\u5fc5\u9808\u501f\u52a9\u5230\u4e0a\u534a\u8eab\u9762\u7a4d\u6700\u5927\u3001\u6700\u6709\u529b\u7684\u808c\u7fa4 &#8211; <strong>\u80cc\u808c<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/jY5Z0P\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u6703\u8aaa\uff1a\u300c\u76f8\u64b2\u786c\u8209\u63e1\u69d3\u6642\uff0c\u60f3\u50cf\u81ea\u5df1\u8981\u628a\u69d3\u9234\u6298\u6210\u5169\u534a\u300d\uff0c\u4f46\u5230\u5e95\u662f\u4ec0\u9ebc\u610f\u601d\uff1f\u70ba\u4ec0\u9ebc\u6211\u8981\u9019\u6a23\u60f3\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u9019\u500b\u539f\u7406\u5f88\u7c21\u55ae\uff01\u56e0\u70ba\u4f60\u8981\u555f\u52d5\u4e0a\u534a\u8eab(\u95ca\u80cc\u808c)\u7684\u5e6b\u5fd9\uff0c\u800c\u80cc\u808c\u555f\u52d5\u3001\u593e\u7dca\u4e0d\u662f\u6b63\u597d\u5c31\u8981\u5c07\u80cc\u5411\u5f8c\u6536\u7dca\u55ce\uff1f<\/p>\n\n\n\n<p>\u5728\u4f60\u624b\u4e0a\u6709\u63e1\u69d3\u7684\u540c\u6642\uff0c\u4f60\u53c8\u8981\u5c07\u80cc\u808c\u6536\u7dca\uff0c\u525b\u597d\u5c31\u50cf\u8981\u628a\u69d3\u9234\u6298\u6210\u5169\u534a\u7684\u6a23\u5b50 (\u4f60\u53ef\u4ee5\u7df4\u7fd2\u770b\u770b)<\/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\/01\/\u76f8\u64b2\u786c\u8209-4.jpg\" alt=\"\u76f8\u64b2\u786c\u8209 \u9810\u5099\u59ff\u52e2\" class=\"wp-image-5833\" width=\"267\" height=\"319\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-4.jpg 312w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-4-251x300.jpg 251w\" sizes=\"(max-width: 267px) 100vw, 267px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u52d5\u614b\u7684\u9810\u5099\u59ff\u52e2\u505a\u597d\u5f8c\uff0c\u975c\u614b\u7684\u76f8\u64b2\u786c\u8209\u59ff\u52e2\u4e5f\u8981\u505a\u597d\uff0c\u4ee5\u4e0b\u8ddf\u8457\u6211\u4e00\u8d77\u4f86\u6aa2\u67e5\u770b\u770b\uff1a<\/p>\n\n\n\n<ul><li>\u8996\u7dda\uff1a\u770b\u8457\u659c\u4e0b\u65b9\uff0c\u4f7f\u4f60\u7684\u810a\u690e\u6392\u5217\u5728\u6700\u81ea\u7136\u7684\u72c0\u614b<\/li><li>\u624b\u81c2\uff1a\u5782\u76f4\u5411\u4e0b\u63e1\u69d3\uff0c\u4e0d\u8981\u904e\u591a\u7684\u5f4e\u66f2\u3001\u51f9\u6298<\/li><li>\u6838\u5fc3\uff1a\u8179\u90e8\u51fa\u529b\uff0c\u978f\u56fa\u81ea\u5df1\u7684\u6838\u5fc3\uff0c\u540c\u6642\u4fdd\u8b77\u81ea\u5df1<\/li><li>\u80cc\u90e8\uff1a\u51fa\u529b\u593e\u7dca\u5f8c\uff0c\u76e1\u53ef\u80fd\u4fdd\u6301\u80cc\u90e8\u6c34\u5e73 (\u7565\u5fae\u5f4e\u66f2\u662f\u53ef\u4ee5\u7684)<\/li><li>\u96d9\u8173\uff1a\u624e\u624e\u5be6\u5be6\u7684\u8e0f\u7a69\u5730\u9762\uff0c\u4e0d\u8981\u6709\u8173\u8ddf\u6d6e\u8d77\u7684\u72c0\u6cc1<\/li><\/ul>\n\n\n\n<p>\u6211\u8a8d\u70ba\u4ee5\u4e0a\u5e7e\u9ede\u90fd\u7b97\u6dfa\u986f\u6613\u61c2\u7684\uff0c\u9664\u4e86\u8996\u7dda\u7684\u90e8\u5206\uff0c\u4f60\u53ef\u80fd\u6703\u5f88\u597d\u5947\u70ba\u4ec0\u9ebc\u4e0d\u662f\u770b\u8457\u6b63\u524d\u65b9\uff1f\u70ba\u4ec0\u9ebc\u4e0d\u62ac\u982d\uff1f<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u7684\u810a\u690e\u4e0d\u662f\u53ea\u6709\u80cc\u90e8\u6709\u800c\u5df2\uff0c\u5f9e\u4f60\u7684\u8116\u5b50 &#8211; \u80cc\u90e8 &#8211; \u5c41\u80a1\uff0c\u90fd\u662f\u7531\u4e00\u689d\u9577\u9577\u7684\u810a\u690e\u6240\u9023\u8d77\u4f86\u7684<\/p>\n\n\n\n<p>\u4f60\u7684\u80cc\u90e8\u65e2\u7136\u5df2\u7d93\u5448\u73fe\u7d0445\u00b0\u89d2 (\u975e\u5782\u76f490\u00b0)\uff0c\u4f60\u7684\u810a\u690e\u81ea\u7136\u4e5f\u662f\u5448\u73fe45\u00b0\u7684\uff0c\u9019\u6642\u5982\u679c\u4f60\u7684\u982d\u662f\u62ac\u8d77\u4f86\u7684\uff0c\u4e0d\u6703\u89ba\u5f97\u602a\u602a\u7684\u55ce\uff1f<\/p>\n\n\n\n<p>\u56e0\u6b64\u624d\u6703\u8aaa\u4f60\u7684\u8996\u7dda\u8981\u653e\u5728\u659c\u4e0b\u65b9\uff0c\u9019\u591a\u5c11\u4e5f\u6703\u5f71\u97ff\u5230\u4f60\u7684\u76f8\u64b2\u786c\u8209\u8868\u73fe\uff01\u7d55\u5c0d\u4e0d\u662f\u8ddf\u4f60\u96a8\u4fbf\u8aaa\u8aaa\u800c\u5df2<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u80f8\u53e3\u3001\u624b\u81c2\u3001\u69d3\u9234\u76e1\u91cf\u5448\u4e00\u76f4\u7dda<\/span><\/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=\"Step5_%E6%80%8E%E9%BA%BC%E6%8B%89%E8%B5%B7%E4%B8%80%E4%B8%8B%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%9F%E8%83%8C%E8%A6%81%E9%8E%96%E4%BD%8F%E5%97%8E%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u600e\u9ebc\u62c9\u8d77\u4e00\u4e0b\u76f8\u64b2\u786c\u8209\uff1f\u80cc\u8981\u9396\u4f4f\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 style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/nR7xJ4\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7576\u4f60\u505a\u597d\u76f8\u64b2\u786c\u8209\u9810\u5099\u59ff\u52e2\u5f8c\uff0c\u6700\u5f8c\u4e00\u6b65\u5c31\u662f\u628a\u69d3\u9234\u5f80\u4e0a\u62c9\u4e86\uff01<\/p>\n\n\n\n<p>\u9019\u88e1\u6709\u500b\u5c0f\u53e3\u8a23\u8981\u4ea4\u7d66\u4f60\uff1a\u300c<strong>\u96d9\u8173\u8e0f\u7a69\u5730\u9762\uff0c\u529b\u91cf\u7531\u4e0b\u5f80\u4e0a\u50b3\u5c0e<\/strong>\u300d\uff0c\u9019\u7d55\u5c0d\u662f\u76f8\u64b2\u786c\u8209\u6700\u95dc\u9375\u7684\u6b65\u9a5f<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u8173\u90fd\u9084\u6c92\u8e29\u7a69\u5c31\u6025\u8457\u60f3\u628a\u69d3\u9234\u62c9\u8d77\u4f86\uff0c\u6211\u77e5\u9053\u62c9\u8d77\u5927\u91cd\u91cf\u5f88\u723d\uff0c\u4f46\u4f60\u4e5f\u8981\u907f\u514d\u81ea\u5df1\u56e0\u70ba\u59ff\u52e2\u932f\u8aa4\u800c\u53d7\u50b7<\/p>\n\n\n\n<p>\u6211\u5e38\u5e38\u548c\u5225\u4eba\u8aaa\uff1a\u300c<strong>\u76f8\u64b2\u786c\u8209\u662f\u9760<span class=\"has-inline-color has-vivid-red-color\">\u7d50\u69cb(\u5f35\u529b)<\/span>\u62c9\u8d77\u4f86\u7684\uff0c\u800c\u4e0d\u662f\u9760\u55ae\u4e00\u808c\u7fa4\uff0c\u751a\u81f3\u662f\u9760\u883b\u529b<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-5.jpg\" alt=\"\u76f8\u64b2\u786c\u8209 \u8eab\u9ad4\u5f35\u529b\" class=\"wp-image-5834\" width=\"460\" height=\"288\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-5.jpg 490w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-5-300x188.jpg 300w\" sizes=\"(max-width: 460px) 100vw, 460px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u300c<strong>\u7d50\u69cb<\/strong>\u300d\u5230\u5e95\u53c8\u662f\u4ec0\u9ebc\u5462\uff1f\u5176\u5be6\u5c31\u662f\u4f60\u7684\u8eab\u9ad4\u3001\u817f\u90e8\u3001\u624b\u90e8\u4e2d\u9593\u6240\u5f62\u6210\u7684\u5f35\u529b\uff0c\u69cb\u6210\u4e00\u500b\u985e\u4f3c\u4e09\u89d2\u5f62\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u53ea\u8981\u4f60\u5728\u76f8\u64b2\u786c\u8209\u7684\u904e\u7a0b\u4e2d\uff0c\u90fd\u80fd\u4fdd\u6301\u9019\u500b\u300c\u4e09\u89d2\u5f62\u300d\uff0c\u4f60\u7684\u52d5\u4f5c\u81ea\u7136\u5c31\u4e0d\u6703\u932f\u5f97\u592a\u96e2\u8b5c\uff01\u4e5f\u80fd\u78ba\u4fdd\u6b63\u78ba\u767c\u529b<\/p>\n\n\n\n<p>\u5728\u5e95\u90e8 \u2192 \u69d3\u9234\u5230\u9054\u819d\u84cb\u9ad8\u5ea6\u6642\uff0c\u4f60\u662f\u9760\u96d9\u8173\u5411\u4e0b\u8e29\u8e0f\u7684\u529b\u91cf\uff1b\u800c\u819d\u84cb\u9ad8\u5ea6 \u2192 \u8eab\u9ad4\u7ad9\u76f4\uff0c\u5247\u662f\u9760\u81c0\u90e8\u5411\u524d\u63a8\u7684\u529b\u91cf<\/p>\n\n\n\n<p><strong>\u56e0\u6b64\uff01<\/strong>\u4f60\u7684\u80cc\u90e8(\u4e0b\u80cc) \u5f9e\u982d\u5230\u5c3e\u90fd\u53ea\u662f\u505a\u4e00\u500b\u8f14\u52a9\u7684\u89d2\u8272\uff0c<strong>\u66f4\u4e0d\u9700\u8981\u5c07\u4f60\u7684\u4e0b\u80cc\u9396\u6b7b<\/strong>\uff0c\u800c\u662f\u5c07\u4f60\u7684\u81c0\u90e8\u5411\u524d\u63a8\u76f4\u3001\u819d\u84cb\u6253\u76f4<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u5f88\u591a\u65b0\u624b\u5e38\u5e38\u6025\u8457\u628a\u69d3\u9234\u62c9\u8d77\u3001\u6a21\u4eff\u7db2\u8def\u4e0a\u7684\u5f71\u7247\uff0c\u4f46\u90a3\u662f\u56e0\u70ba\u4ed6\u5011\u5df2\u7d93\u719f\u6089\u52d5\u4f5c\u6a21\u5f0f\uff0c\u5efa\u8b70\u65b0\u624b\u5148\u628a\u7d50\u69cb\u505a\u7a69\u3001\u6162\u6162\u62c9\u8d77<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E6%83%B3%E5%83%8F%E5%8A%9B%E6%B3%95%E5%89%87\"><\/span><strong>6. \u76f8\u64b2\u786c\u8209\u5c0f\u6280\u5de7\uff1a\u60f3\u50cf\u529b\u6cd5\u5247<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/OgLM2B\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u76f8\u64b2\u786c\u8209\u904e\u7a0b\u4e2d\u52a0\u5165\u4e00\u4e9b\u60f3\u50cf\u529b\u7684\u5143\u7d20\u4e5f\u6703\u5c0d\u4f60\u975e\u5e38\u6709\u5e6b\u52a9\uff01\u66f4\u6709\u52a9\u65bc\u4f60\u6b63\u78ba\u767c\u529b<\/p>\n\n\n\n<p>\u60f3\u50cf\uff1a\u300c<strong>\u4f60\u8981\u628a\u5730\u677f\u5f80\u5de6\u53f3\u8e29\u6210\u5169\u534a<\/strong>\u300d\uff0c\u9019\u6642\u4f60\u7684\u81c0\u90e8\u5c31\u6703\u81ea\u7136\u6536\u7dca\uff0c\u96d9\u8173\u5728\u8d77\u69d3\u77ac\u9593\uff0c\u7528\u529b\u5411\u4e0b\u8e29<\/p>\n\n\n\n<p>\u800c\u4e0d\u8981\u60f3\u8457\u4f60\u8981\u628a\u69d3\u9234\u62c9\u8d77\u4f86\uff0c\u56e0\u70ba\u9019\u6a23\u5f88\u6709\u53ef\u80fd\u5c0e\u81f4\u8a72\u767c\u529b\u7684\u808c\u7fa4\u6c92\u767c\u529b\uff0c\u53cd\u800c\u90fd\u662f\u7528\u624b\u5728\u62c9<\/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=\"7_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%95%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>7. \u76f8\u64b2\u786c\u8209\uff15\u500b\u5e38\u898b\u932f\u8aa4<\/strong> <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u76f8\u64b2\u786c\u8209\u7684\u6642\u5019\uff0c\u59ff\u52e2\u5361\u5361\u7684\uff1f\u767c\u529b\u4e0d\u9806\uff1f\u819d\u84cb\u3001\u5927\u817f\u5167\u5074\u4e0d\u8212\u670d\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e865\u500b\u6700\u5e38\u898b\u7684\u76f8\u64b2\u786c\u8209\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%86%9D%E8%93%8B%E5%92%8C%E8%85%B3%E5%B0%96%E4%B8%8D%E5%90%8C%E6%96%B9%E5%90%91\"><\/span><strong>\u2776 \u819d\u84cb\u548c\u8173\u5c16\u4e0d\u540c\u65b9\u5411<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/vQRlrL\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u505a\u76f8\u64b2\u786c\u8209\u6642\uff0c\u7684\u78ba\u8981\u628a\u96d9\u8173\u5411\u5916\u6253\u958b\uff0c\u4f46\u6709\u4e9b\u65b0\u624b\u537b\u5fd8\u4e86\u5c07\u81ea\u5df1\u7684\u8173\u5c16\u4e5f\u5411\u5916\u6253\u958b\uff01<\/p>\n\n\n\n<p>\u5c0e\u81f4\u9019\u7a2e\u819d\u84cb\u5411\u5916\uff0c\u4f46\u8173\u5c16\u671d\u524d\u7684\u60c5\u5f62\u767c\u751f.. \u8f15\u91cd\u91cf\u7684\u76f8\u64b2\u786c\u8209\u53ef\u80fd\u9084\u597d\uff0c\u4f46\u7576\u4f60\u505a\u5230\u5927\u91cd\u91cf\u6642\u53ef\u80fd\u5c31\u6709\u5371\u96aa\u4e86<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u6703\u8b93\u81ea\u5df1\u7684\u819d\u84cb\u3001\u8173\u8e1d\u9020\u6210\u5927\u91cf\u7684\u58d3\u529b\uff1b\u819d\u84cb\u548c\u8173\u5c16\u65b9\u5411\u4e00\u81f4\uff0c\u624d\u80fd\u8b93\u91cd\u91cf\u5782\u76f4\u843d\u4e0b\u5730\u9762<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Y7rWmW\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u7ad9\u59ff\u61c9\u8a72\u50cf\u4e0a\u9762\u9019\u500b\u5f71\u7247\u4e00\u6a23\uff0c\u907f\u514d\u70ba\u4f60\u7684\u95dc\u7bc0\u5e36\u4f86\u4e0d\u5fc5\u8981\u7684\u50b7\u5bb3\u3001\u98a8\u96aa<\/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_%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E5%BE%8C%E5%82%BE_or_%E5%89%8D%E5%82%BE\"><\/span><strong>\u2777 \u8eab\u9ad4\u904e\u5ea6\u5f8c\u50be or \u524d\u50be<\/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 is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-\u932f2.jpg\" alt=\"\u76f8\u64b2\u786c\u8209 \u932f\u8aa42\" class=\"wp-image-5835\" width=\"413\" height=\"316\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-\u932f2.jpg 413w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u76f8\u64b2\u786c\u8209-\u932f2-300x230.jpg 300w\" sizes=\"(max-width: 413px) 100vw, 413px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8b93\u69d3\u9234\u9760\u8fd1\u81ea\u5df1\u662f\u4e00\u500b\u975e\u5e38\u597d\u7684\u60f3\u6cd5\uff0c\u4f46\u6709\u4e9b\u4eba\u6703\u70ba\u4e86\u8b93\u69d3\u9234\u66f4\u8cbc\u7dca\u81ea\u5df1\uff0c\u800c\u6539\u8b8a\u81c0\u4f4d<\/p>\n\n\n\n<p>\u5c31\u6703\u8b8a\u6210\u50cf\u4e0a\u5716\u4e00\u6a23\uff0c\u523b\u610f\u5411\u4e0b\u5750\uff0c\u5c0e\u81f4\u8eab\u9ad4\u904e\u5ea6\u5f8c\u50be\uff1b\u6216\u662f\u69d3\u9234\u96e2\u81ea\u5df1\u592a\u8fd1\uff0c\u5c0e\u81f4\u8eab\u9ad4\u4e0b\u4e0d\u53bb<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Pjg7E2\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u80f8\u53e3\u3001\u624b\u81c2\u3001\u69d3\u9234\u5448\u4e00\u76f4\u7dda\uff0c\u7576\u4f60\u627e\u5230\u76f8\u64b2\u786c\u8209\u7684\u8d77\u59cb\u4f4d\u7f6e\u5f8c\uff0c\u5c31\u4e0d\u8981\u518d\u53bb\u523b\u610f\u8abf\u6574\u9ad8\u5ea6\u4e86<\/p>\n\n\n\n<p>\u4f60\u8981\u505a\u7684\u662f\u300c<strong>\u5c07\u95ca\u80cc\u808c\u5f8c\u6536\u3001\u593e\u7dca<\/strong>\u300d\uff0c\u69d3\u9234\u81ea\u7136\u6703\u8cbc\u8fd1\u4f60\u7684\u8eab\u9ad4\uff0c\u5982\u679c\u9019\u6a23\u9084\u4e0d\u8db3\u4ee5\u8b93\u69d3\u9234\u8cbc\u8457\u4f60\uff0c\u5c31\u8aaa\u660e\u4e00\u958b\u59cb\u4f60\u7ad9\u592a\u9060\u4e86\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=\"%E2%9D%B8_%E9%81%8E%E5%BA%A6%E6%93%A0%E8%85%B0\"><\/span><strong>\u2778 \u904e\u5ea6\u64e0\u8170<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/pZB8jy\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u7576\u4f60\u5728\u505a\u76f8\u64b2\u786c\u8209\u6642\uff0c\u4e00\u5b9a\u975e\u5e38\u6e34\u671b\u8eab\u9ad4\u7ad9\u76f4\u7684\u77ac\u9593\uff0c\u56e0\u70ba\u9019\u6642\u5c0d\u65bc\u4f60\u8eab\u9ad4\u7684\u58d3\u529b\u662f\u6700\u5c0f\u7684<\/p>\n\n\n\n<p>\u4f46\u9084\u662f\u8981\u4ee5\u4e0d\u53d7\u50b7\u70ba\u7b2c\u4e00\u8003\u91cf\uff0c\u57fa\u672c\u4e0a\u76f8\u64b2\u786c\u8209\u5b8c\u6574\u7684\u884c\u7a0b\u53ea\u9700\u8981\u5230\u300c\u5c41\u80a1\u6574\u500b\u5411\u524d\u63a8\u5e73\u300d\u5373\u53ef\uff01<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u7684\u8170(\u4e0b\u80cc) \u61c9\u8a72\u662f\u8655\u65bc\u4e2d\u7acb\u7684\u72c0\u614b\uff0c\u4e0d\u8981\u523b\u610f\u53bb\u5f4e\u66f2\u3001\u904e\u5ea6\u7528\u529b\u7684\u593e\u7dca\u4e0b\u80cc<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/K8z1l8\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u81c0\u90e8\u6536\u7dca\u3001\u8eab\u9ad4\u4fdd\u6301\u4e2d\u7acb\u72c0\u614b\uff0c\u4f60\u5c31\u53ef\u4ee5\u5b8c\u6210\u4e00\u4e0b\u76f8\u64b2\u786c\u8209\u56c9\uff5e<\/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%B9_%E8%87%80%E9%83%A8%E5%85%88%E8%A1%8C%E7%A7%BB%E5%8B%95\"><\/span><strong>\u2779 \u81c0\u90e8\u5148\u884c\u79fb\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/r2B8r2\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7b2c\u56db\u500b\u5e38\u898b\u7684\u76f8\u64b2\u786c\u8209\u932f\u8aa4\uff0c\u4e5f\u53ef\u4ee5\u8aaa\u662f70\uff5e80\uff05\u7684\u4eba\u7d93\u5e38\u72af\u7684\u932f\uff01<\/p>\n\n\n\n<p>\u751a\u81f3\u6709\u4e9b\u4eba\u9084\u4e00\u76f4\u4ee5\u9019\u7a2e\u932f\u8aa4\u7684\u767c\u529b\u59ff\u52e2\uff0c\u6301\u7e8c\u7df4\u7fd2\u76f8\u64b2\u786c\u8209&#8230;<\/p>\n\n\n\n<p>\u4f46\u9019\u6a23\u53cd\u800c\u6703\u8b93\u539f\u672c\u865f\u7a31\u300c\u4e0d\u50b7\u8170\u300d\u7684\u76f8\u64b2\u786c\u8209\uff0c\u8b8a\u6210\u662f\u6700\u50b7\u8170\u7684\u786c\u8209\u4e4b\u4e00<\/p>\n\n\n\n<p>\u5207\u8a18\uff01\u76f8\u64b2\u786c\u8209\u7684\u904e\u7a0b\u4e2d\uff0c\u4e26\u4e0d\u6703\u6709\u9019\u7a2e\u81c0\u90e8\u5927\u5e45\u5ea6\u79fb\u52d5\u7684\u60c5\u5f62<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/nR7xJ4\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8a66\u8457\u7528\u6211\u525b\u525b\u6240\u63d0\u5230\u7684\u76f8\u64b2\u786c\u8209\u5c0f\u6280\u5de7 &#8211; \u300c\u96d9\u8173\u7528\u529b\u5411\u4e0b\u8e29\u300d\uff0c\u8457\u91cd\u5728\u817f\u90e8\u7684\u767c\u529b\u4e0a\uff0c\u4e0d\u8981\u4e00\u76f4\u60f3\u8457\u8eab\u9ad4\u8d95\u5feb\u7ad9\u8d77\u4f86<\/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%BA_%E5%88%BB%E6%84%8F%E6%8A%8A%E8%85%B3%E7%AB%99%E5%BE%88%E9%96%8B\"><\/span><strong>\u277a \u523b\u610f\u628a\u8173\u7ad9\u5f88\u958b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/6WGXqO\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u6700\u5f8c\u4e00\u500b\u932f\u8aa4\uff0c\u662f\u6211\u500b\u4eba\u4e5f\u66fe\u7d93\u72af\u904e\u7684&#8230; \u4e0d\u779e\u4f60\u8aaa\uff0c\u4e00\u958b\u59cb\u63a5\u89f8\u76f8\u64b2\u786c\u8209\u7684\u6642\u5019\uff0c\u6211\u9084\u771f\u7684\u4ee5\u70ba\u4e00\u5b9a\u8981\u7ad9\u5230\u6700\u958b<\/p>\n\n\n\n<p>\u9019\u6a23\u9664\u4e86\u6703\u589e\u52a0\u5371\u96aa\u6027 (\u843d\u69d3\u53ef\u80fd\u6703\u7838\u5230\u8173)\uff0c\u53ef\u80fd\u9084\u6703\u8b93\u4f60\u7684\u5927\u817f\u5167\u5074 (\u5167\u6536\u808c) \u904e\u65bc\u4f38\u5c55\u3001\u62c9\u50b7<\/p>\n\n\n\n<p>\u6211\u81ea\u5df1\u7684\u7d93\u9a57\u662f\uff0c\u9019\u6a23\u505a\u76f8\u64b2\u786c\u8209\u4e5f\u6703\u8b93\u4f60\u4e0d\u597d\u767c\u529b\uff0c\u96d6\u7136\u81c0\u4f4d (\u8d77\u69d3\u4f4d\u7f6e) \u53ef\u4ee5\u58d3\u5f97\u66f4\u4f4e\uff0c\u4f46\u5c0d\u904b\u52d5\u8868\u73fe\u662f\u6c92\u6709\u5e6b\u52a9\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/mq8O4R\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5efa\u8b70\u53ef\u4ee5\u5148\u5f9e\u4e0b\u8e72\u6642\u819d\u84cb\u5448\u73fe90\u00b0\u7684\u7ad9\u8ddd\u958b\u59cb\u5617\u8a66\uff0c\u518d\u6162\u6162\u8abf\u6574\u81f3\u81ea\u5df1\u6700\u597d\u767c\u529b\u7684\u8ddd\u96e2<\/p>\n\n\n\n<p>\u4e0d\u8981\u4e00\u958b\u59cb\u5c31\u7ad9\u7684\u7279\u5225\u958b\uff0c\u901a\u5e3880\uff5e90\uff05\u7684\u4eba\u90fd\u4e0d\u9069\u5408\u9019\u9ebc\u5bec\u7684\u7ad9\u8ddd<\/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=\"8_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span><strong>8. \u76f8\u64b2\u786c\u8209\u5e38\u898b\u554f\u984c FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"132\" height=\"132\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-150x150.png 150w\" sizes=\"(max-width: 132px) 100vw, 132px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E8%A9%B2%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E7%9A%84%E4%BD%BF%E7%94%A8%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong>Q1\uff1a\u8a72\u5982\u4f55\u6311\u9078\u76f8\u64b2\u786c\u8209\u7684\u4f7f\u7528\u91cd\u91cf\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u76f8\u64b2\u786c\u8209\u6240\u9700\u8981\u7684\u6280\u5de7\uff0c\u6703\u6bd4\u50b3\u7d71\u786c\u8209\u4f86\u7684\u591a\uff0c\u81ea\u7136\u7df4\u7fd2\u6642\u9593\u662f\u4e0d\u80fd\u5c11\u7684<\/p>\n\n\n\n<p>\u65b0\u624b\u7684\u90e8\u5206\uff0c\u4e00\u5b9a\u662f\u5efa\u8b70\u5f9e\u7a7a\u69d3\u958b\u59cb\u7df4\u7fd2\uff0c\u4f46\u7a7a\u69d3\u653e\u5728\u5730\u677f\u597d\u50cf\u53c8\u592a\u4f4e\uff1f<\/p>\n\n\n\n<p>\u6c92\u95dc\u4fc2\uff01\u4f60\u4e5f\u53ef\u4ee5\u5728\u69d3\u9234\u5169\u5074\u653e\u500b\u8edf\u588a\u3001\u52a0\u9ad8\u69d3\u9234\u7684\u9ad8\u5ea6\uff0c\u6216\u662f\u5229\u7528\u6df1\u8e72\u67b6\u4f86\u7df4\u7fd2<\/p>\n\n\n\n<p>\u6216\u662f\u9078\u64c7\u4e00\u908a5\u516c\u65a4\u300110\u516c\u65a4\u7684\u5305\u81a0\u69d3\u7247 (\u76f4\u5f91\u8f03\u5927) \u4f86\u7df4\u7fd2\u76f8\u64b2\u786c\u8209<\/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%E6%88%91%E5%88%B0%E5%BA%95%E8%A9%B2%E7%B7%B4%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%EF%BC%9F%E9%82%84%E6%98%AF%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89%EF%BC%9F\"><\/span><strong>Q2\uff1a\u6211\u5230\u5e95\u8a72\u7df4\u76f8\u64b2\u786c\u8209\uff1f\u9084\u662f\u50b3\u7d71\u786c\u8209\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u4e0d\u5acc\u68c4\u7684\u8a71\uff0c\u5176\u5be6\u6211\u89ba\u5f97\u5169\u7a2e\u786c\u8209\u4f60\u90fd\u80fd\u7df4\u7df4\uff0c\u591a\u7df4\u5c0d\u4f60\u4f86\u8aaa\u4e5f\u6c92\u6709\u58de\u8655<\/p>\n\n\n\n<p>\u9664\u975e\u4f60\u4eca\u5929\u5df2\u7d93\u660e\u78ba\u77e5\u9053\u81ea\u5df1\u7684\u559c\u597d\uff0c\u6216\u662f\u8eab\u9ad4\u53d7\u50b7\u3001\u5929\u751f\u6027\u7684\u7d50\u69cb\u9650\u5236<\/p>\n\n\n\n<p>\u5169\u7a2e\u786c\u8209\u90fd\u7df4\u7fd2\u770b\u770b\uff0c\u518d\u53bb\u505a\u9078\u64c7\uff0c\u751a\u81f3\u4e5f\u6709\u4eba\u5169\u7a2e\u90fd\u7df4\u7684<\/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%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E7%9C%9F%E7%9A%84%E6%AF%94%E8%BC%83%E7%B0%A1%E5%96%AE%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a\u76f8\u64b2\u786c\u8209\u771f\u7684\u6bd4\u8f03\u7c21\u55ae\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e4b\u6240\u4ee5\u6703\u6709\u5f88\u591a\u4eba\u8a8d\u70ba\u76f8\u64b2\u786c\u8209\u6bd4\u8f03\u7c21\u55ae\uff0c\u662f\u56e0\u70ba\u5b83\u7684\u884c\u7a0b\u77ed\u3001\u4e0b\u80cc\u4f7f\u7528\u6bd4\u4f8b\u8f03\u4f4e&#8230;<\/p>\n\n\n\n<p>\u7684\u78ba\uff0c\u6211\u627f\u8a8d\u50b3\u7d71\u786c\u8209\u51fa\u73fe\u5713\u80cc\u7684\u4eba\u4e0d\u5c11\uff01\u4f46\u6bd4\u8d77\u76f8\u64b2\u786c\u8209\uff0c\u50b3\u7d71\u7684\u5176\u5be6\u66f4\u7b26\u5408\u4e00\u822c\u4eba\u642c\u91cd\u7269\u7684\u52d5\u7a0b<\/p>\n\n\n\n<p>\u76f8\u64b2\u786c\u8209\u53cd\u800c\u66f4\u9700\u8981\u300c\u6280\u8853\u4e0a\u300d\u7684\u7df4\u7fd2\uff0c\u5426\u5247\u4e82\u62c9\u9084\u662f\u6703\u8b93\u81ea\u5df1\u53d7\u50b7\u7684<\/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%9C%A8%E5%81%9A%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89%E6%99%82%EF%BC%8C%E8%A6%BA%E5%BE%97%E8%83%AF%E4%B8%8B%E3%80%81%E5%A4%A7%E8%85%BF%E5%85%A7%E5%81%B4%E5%BE%88%E7%B7%8A%EF%BC%9F\"><\/span><strong>Q4\uff1a\u5728\u505a\u76f8\u64b2\u786c\u8209\u6642\uff0c\u89ba\u5f97\u80ef\u4e0b\u3001\u5927\u817f\u5167\u5074\u5f88\u7dca\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/gp8Z1l\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u9019\u7a2e\u72c0\u6cc1\u7684\u8a71\uff0c\u9664\u4e86\u91cd\u65b0\u6aa2\u8996\u4e00\u4e0b\u81ea\u5df1\u7684\u9810\u5099\u59ff\u52e2\uff0c\u770b\u770b\u7ad9\u8ddd\u662f\u5426\u592a\u5bec<\/p>\n\n\n\n<p>\u518d\u4f86\u5c31\u662f\u817f\u90e8\u7684\u653e\u9b06\u3001\u4f38\u5c55\u4e86\uff0c\u56e0\u70ba\u6bcf\u500b\u4eba\u7684\u6d3b\u52d5\u5ea6\u90fd\u4e0d\u540c\uff0c\u6709\u7684\u4eba\u53ef\u4ee5\u628a\u8173\u6253\u5f97\u5f88\u958b\uff0c\u6709\u4e9b\u537b\u4e0d\u884c<\/p>\n\n\n\n<p>\u5efa\u8b70<strong>\u591a\u7df4\u7fd2<\/strong>\u3001<strong>\u591a\u4f38\u5c55<\/strong>\uff0c\u624d\u80fd\u6162\u6162\u628a\u4f60\u7684\u76f8\u64b2\u786c\u8209\u6d3b\u52d5\u5ea6\u6253\u958b<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u5982\u679c\u4f60\u7684\u8173\u5728\u786c\u8209\u904e\u7a0b\u4e2d\u51fa\u73fe\u7ffb\u6298\u554f\u984c\u7684\u8a71\uff0c\u4e5f\u53ef\u80fd\u6703\u5c0e\u81f4\u5167\u6536\u808c\u904e\u5ea6\u62c9\u4f38<\/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=\"QxCdGmpt8K\"><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/warm-up-and-stretch\/embed\/#?secret=QxCdGmpt8K\" data-secret=\"QxCdGmpt8K\" 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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E8%85%BF%E5%BE%8C%E5%A4%AA%E7%B7%8A%EF%BC%8C%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%E8%B9%B2%E4%B8%8D%E4%B8%8B%E5%8E%BB%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q5\uff1a\u817f\u5f8c\u592a\u7dca\uff0c\u9810\u5099\u59ff\u52e2\u8e72\u4e0d\u4e0b\u53bb\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u554f\u984c\u548c\u525b\u624d\u7684\u5f88\u50cf\uff0c\u786c\u8209\u524d\u62c9\u4f38\u817f\u5f8c\u5074\u662f\u5fc5\u7136\u7684\uff01<\/p>\n\n\n\n<p>\u540c\u6642\u4f60\u4e5f\u53ef\u4ee5\u900f\u904e\u8f14\u52a9\u8a13\u7df4\u4f86\u589e\u52a0\u817f\u5f8c\u5074\u7684\u6d3b\u52d5\u5ea6\uff0c\u4f8b\u5982\uff1a<a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/romanian-deadlift\/\">\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/a><\/p>\n\n\n\n<p>\u4e5f\u53ef\u4ee5\u9078\u64c7\u5728\u69d3\u9234\u7684\u5169\u5074\u5e95\u4e0b\u588a\u8edf\u588a\u3001\u69d3\u7247\uff0c\u4f86\u589e\u52a0\u69d3\u9234\u7684\u9ad8\u5ea6\uff0c\u5982\u6b64\u4e00\u4f86\u4f60\u4e5f\u5c31\u4e0d\u7528\u8e72\u9019\u9ebc\u4e0b\u53bb\u4e86<\/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=\"IEJ6Jyoxy9\"><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/romanian-deadlift\/embed\/#?secret=IEJ6Jyoxy9\" data-secret=\"IEJ6Jyoxy9\" 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<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%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>9. \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\">\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\/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\/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\/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\/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\/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\/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\/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%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\"><\/span><strong>\u555e\u9234\u8a13\u7df4\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\">\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-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-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\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><\/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\/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><li><a href=\"https:\/\/physicfit.com\/plank-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u68d2\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u77e5\u9053\u68d2\u5f0f\u4e0d\u80fd\u7df4\u8179\u808c\u3001\u6e1b\u80a5\u55ce\uff1f\uff16\u7a2e\u8b8a\u5316\u4efb\u4f60\u6311\u9078\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/burpee-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ce2\u6bd4\u8df3\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u807d\u8aaa\u6703\u50b7\u819d\u84cb\uff1f\u9019\u662f\u8ff7\u601d\u55ce\uff1f\u71c3\u8102\u3001\u6e1b\u80a5\u6700\u4f73\u904b\u52d5<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/glute-bridge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6a4b\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f92\u624b\u5c31\u80fd\u7df4\u51fa\u7ff9\u81c0\uff01\u8170\u597d\u9178\u3001\u5c41\u80a1\u6c92\u611f\u89ba\uff1f5\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/inverted-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u53cd\u5411\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\uff1f\u624b\u5f88\u9178\uff1f\u4e09\u62db\u8b93\u4f60\u627e\u56de\u80cc\u808c\u767c\u529b<\/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\">\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\">\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\">\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\">\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\">\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\">\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<\/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=\"How To Sumo Deadlift (The RIGHT Way) | Jordan Syatt\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/cDlOSfu-zHY?start=66&#038;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 via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u76f8\u64b2\u786c\u8209\u53ef\u4ee5\u8aaa\u662f\u6240\u6709\u786c\u8209\u88e1\u300c\u5927\u5bb6\u6700\u559c\u6b61\u300d\u7df4\u7684\u52d5\u4f5c\uff01\u4e0d\u5916\u4e4e\u5c31\u662f\u4e0b\u80cc\u58d3\u529b\u8f03\u5c0f\u3001\u52d5\u4f5c\u8f03\u597d\u4e0a\u624b \u4f46\uff01\u5f80\u5f80\u770b\u4f3c\u8d8a\u7c21\u55ae\u7684\u52d5 &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/physicfit.com\/sumo-deadlift\/\"> <span class=\"screen-reader-text\">\u3010\u76f8\u64b2\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u6b63\u78ba\u555f\u52d5\u3001\u767c\u529b\uff1f\u5c0f\u6280\u5de7\u8b93\u4f60\u52d5\u4f5c\u4e00\u6b21\u5230\u4f4d<\/span> \u95b1\u8b80\u5168\u6587 &raquo;<\/a><\/p>\n<p><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><!-- AddThis Related Posts generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":5038,"comment_status":"closed","ping_status":"closed","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\/09\/\u76f8\u64b2\u786c\u8209-\u7cbe\u9078\u5716.jpg","_links":{"self":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/2828"}],"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=2828"}],"version-history":[{"count":3,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/2828\/revisions"}],"predecessor-version":[{"id":7262,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/2828\/revisions\/7262"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media\/5038"}],"wp:attachment":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media?parent=2828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/categories?post=2828"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/tags?post=2828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}