{"id":2835,"date":"2021-02-21T08:07:30","date_gmt":"2021-02-21T00:07:30","guid":{"rendered":"http:\/\/physicfit.com\/?p=2835"},"modified":"2023-09-01T14:35:27","modified_gmt":"2023-09-01T06:35:27","slug":"triceps-training","status":"publish","type":"post","link":"https:\/\/physicfit.com\/triceps-training\/","title":{"rendered":"\u30102023\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6"},"content":{"rendered":"\n<p>\u5982\u679c\u53ea\u662f\u4ecb\u7d39\u5e7e\u500b\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u8981\u4f60\u8ddf\u8457\u505a\uff0c\u4f60\u771f\u7684\u77e5\u9053\u81ea\u5df1\u5728\u7df4\u4ec0\u9ebc\u55ce\uff1f<\/p>\n\n\n\n<p>\u60f3\u8981\u81ea\u4e3b\u8a13\u7df4\uff0c\u8b93\u4f60\u7684\u4e09\u982d\u808c\u6709\u6210\u9577\uff0c\u751a\u81f3\u662f\u63d0\u5347\u624b\u81c2\u7684\u7dad\u5ea6\uff0c\u5c31\u8981\u5f9e\u982d\u958b\u59cb\u7406\u89e3<\/p>\n\n\n\n<p>\u9019\u7bc7\u6587\u7ae0\u5c07\u7528\u8a73\u76e1\u53c8\u767d\u8a71\u7684\u65b9\u5f0f\uff0c\u5e36\u4f60\u4e00\u89bd\u80b1\u4e09\u982d\u808c\u7684\u7d42\u6975\u8a13\u7df4\u65b9\u6cd5\uff01<\/p>\n\n\n\n<p>(\u3000\u60f3\u8981\u64c1\u6709\u9e92\u9e9f\u81c2\uff0c<strong><a 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title=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\">\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E4%B8%89%E9%A0%AD%E6%BB%91%E8%BC%AA%E4%B8%8B%E5%A3%93%EF%BC%831_%E6%AD%A3%E5%B8%B8%E7%89%88\" title=\"\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff031 \u6b63\u5e38\u7248\">\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff031 \u6b63\u5e38\u7248<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E4%B8%89%E9%A0%AD%E6%BB%91%E8%BC%AA%E4%B8%8B%E5%A3%93%EF%BC%832_%E7%B7%8A%E8%B2%BC%E8%BA%AB%E9%AB%94\" title=\"\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff032 \u7dca\u8cbc\u8eab\u9ad4\">\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff032 \u7dca\u8cbc\u8eab\u9ad4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E4%B8%89%E9%A0%AD%E6%BB%91%E8%BC%AA%E4%B8%8B%E5%A3%93%EF%BC%833_%E9%81%A0%E9%9B%A2%E8%BA%AB%E9%AB%94\" title=\"\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff033 \u9060\u96e2\u8eab\u9ad4\">\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff033 \u9060\u96e2\u8eab\u9ad4<\/a><\/li><\/ul><\/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\/triceps-training\/#%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%93_%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\" title=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u904e\u982d\u4e09\u982d\u5c48\u4f38\">\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u904e\u982d\u4e09\u982d\u5c48\u4f38<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8%EF%BC%831_W%E6%A7%93\" title=\"\u904e\u982d\u4e09\u982d\u5c48\u4f38\uff031 W\u69d3\">\u904e\u982d\u4e09\u982d\u5c48\u4f38\uff031 W\u69d3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8%EF%BC%832_%E5%95%9E%E9%88%B4_%E7%A2%8E%E9%A1%B1%E8%80%85\" title=\"\u904e\u982d\u4e09\u982d\u5c48\u4f38\uff032 \u555e\u9234 (\u788e\u9871\u8005)\">\u904e\u982d\u4e09\u982d\u5c48\u4f38\uff032 \u555e\u9234 (\u788e\u9871\u8005)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8%EF%BC%833_%E6%BB%91%E8%BC%AACable\" title=\"\u904e\u982d\u4e09\u982d\u5c48\u4f38\uff033 \u6ed1\u8f2aCable\">\u904e\u982d\u4e09\u982d\u5c48\u4f38\uff033 \u6ed1\u8f2aCable<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/triceps-training\/#6_%E9%80%B2%E9%9A%8E%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93\" title=\"6. \u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13\">6. \u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E9%80%B2%E9%9A%8E%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%91_%E9%9B%99%E6%A7%93%E6%92%90%E9%AB%94\" title=\"\u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11 \u96d9\u69d3\u6490\u9ad4\">\u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11 \u96d9\u69d3\u6490\u9ad4<\/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\/triceps-training\/#%E9%80%B2%E9%9A%8E%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%92_%E4%BF%AF%E8%BA%AB%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\" title=\"\u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u4fef\u8eab\u4e09\u982d\u5c48\u4f38\">\u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/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\/triceps-training\/#%E9%80%B2%E9%9A%8E%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%93_%E5%8F%8D%E6%89%8B%E4%B8%89%E9%A0%AD%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89\" title=\"\u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u53cd\u624b\u4e09\u982d\u6ed1\u8f2a\u4e0b\u62c9\">\u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u53cd\u624b\u4e09\u982d\u6ed1\u8f2a\u4e0b\u62c9<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/triceps-training\/#7_%E5%B8%B8%E8%A6%8B%E7%9A%84%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\" title=\"7. \u5e38\u898b\u7684\u4e09\u982d\u808c\u8a13\u7df4\u932f\u8aa4\">7. \u5e38\u898b\u7684\u4e09\u982d\u808c\u8a13\u7df4\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-27\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A41_%E9%81%8E%E5%BA%A6%E8%81%B3%E8%82%A9\" title=\"\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa41 \u904e\u5ea6\u8073\u80a9\">\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa41 \u904e\u5ea6\u8073\u80a9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A42_%E6%89%8B%E8%82%98%E6%B2%92%E6%9C%89%E5%AE%8C%E5%85%A8%E6%89%93%E7%9B%B4\" title=\"\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa42 \u624b\u8098\u6c92\u6709\u5b8c\u5168\u6253\u76f4\">\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa42 \u624b\u8098\u6c92\u6709\u5b8c\u5168\u6253\u76f4<\/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\/triceps-training\/#%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A43_%E6%89%8B%E8%82%98%E3%80%81%E6%89%8B%E8%85%95%E6%B2%92%E6%9C%89%E5%9B%BA%E5%AE%9A\" title=\"\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa43 \u624b\u8098\u3001\u624b\u8155\u6c92\u6709\u56fa\u5b9a\">\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa43 \u624b\u8098\u3001\u624b\u8155\u6c92\u6709\u56fa\u5b9a<\/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\/triceps-training\/#%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A44_%E5%8F%AA%E7%94%A8%E5%96%AE%E4%B8%80%E8%A7%92%E5%BA%A6%E8%A8%93%E7%B7%B4%E4%B8%89%E9%A0%AD%E8%82%8C\" title=\"\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa44 \u53ea\u7528\u55ae\u4e00\u89d2\u5ea6\u8a13\u7df4\u4e09\u982d\u808c\">\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa44 \u53ea\u7528\u55ae\u4e00\u89d2\u5ea6\u8a13\u7df4\u4e09\u982d\u808c<\/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\/triceps-training\/#%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A45_%E6%89%8B%E8%82%98%E9%81%8E%E5%BA%A6%E5%A4%96%E5%B1%95\" title=\"\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa45 \u624b\u8098\u904e\u5ea6\u5916\u5c55\">\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa45 \u624b\u8098\u904e\u5ea6\u5916\u5c55<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/physicfit.com\/triceps-training\/#8_%E4%B8%89%E9%A0%AD%E8%82%8C_%E2%80%93_%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CFAQ\" title=\"8. \u4e09\u982d\u808c &#8211; \u5e38\u898b\u554f\u984cFAQ\">8. \u4e09\u982d\u808c &#8211; \u5e38\u898b\u554f\u984cFAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/physicfit.com\/triceps-training\/#Q1%EF%BC%9A%E4%B8%89%E9%A0%AD%E8%82%8C%E4%B8%80%E7%9B%B4%E7%B7%B4%E4%B8%8D%E5%A4%A7%EF%BC%8C%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q1\uff1a\u4e09\u982d\u808c\u4e00\u76f4\u7df4\u4e0d\u5927\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f\">Q1\uff1a\u4e09\u982d\u808c\u4e00\u76f4\u7df4\u4e0d\u5927\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/physicfit.com\/triceps-training\/#Q2%EF%BC%9A%E7%8B%82%E7%B7%B4%E4%B8%89%E9%A0%AD%E8%82%8C%EF%BC%8C%E8%83%BD%E6%9B%B4%E5%BF%AB%E6%B6%88%E9%99%A4%E8%9D%B4%E8%9D%B6%E8%A2%96%E5%97%8E%EF%BC%9F\" title=\"Q2\uff1a\u72c2\u7df4\u4e09\u982d\u808c\uff0c\u80fd\u66f4\u5feb\u6d88\u9664\u8774\u8776\u8896\u55ce\uff1f\">Q2\uff1a\u72c2\u7df4\u4e09\u982d\u808c\uff0c\u80fd\u66f4\u5feb\u6d88\u9664\u8774\u8776\u8896\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/physicfit.com\/triceps-training\/#Q3%EF%BC%9A%E4%B8%89%E9%A0%AD%E8%82%8C%E5%A4%9A%E4%B9%85%E5%8F%AF%E4%BB%A5%E7%B7%B4%E4%B8%80%E6%AC%A1%EF%BC%9F%E6%83%B3%E8%A6%81%E5%A2%9E%E8%82%8C%E7%9A%84%E8%A9%B1%E5%8F%88%E8%A6%81%E5%A4%9A%E4%B9%85%E7%B7%B4%E4%B8%80%E6%AC%A1%EF%BC%9F\" title=\"Q3\uff1a\u4e09\u982d\u808c\u591a\u4e45\u53ef\u4ee5\u7df4\u4e00\u6b21\uff1f\u60f3\u8981\u589e\u808c\u7684\u8a71\u53c8\u8981\u591a\u4e45\u7df4\u4e00\u6b21\uff1f\">Q3\uff1a\u4e09\u982d\u808c\u591a\u4e45\u53ef\u4ee5\u7df4\u4e00\u6b21\uff1f\u60f3\u8981\u589e\u808c\u7684\u8a71\u53c8\u8981\u591a\u4e45\u7df4\u4e00\u6b21\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/physicfit.com\/triceps-training\/#Q4%EF%BC%9A%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E4%B9%8B%E5%89%8D%EF%BC%8C%E9%9C%80%E8%A6%81%E6%9A%96%E8%BA%AB%E3%80%81%E4%BC%B8%E5%B1%95%E4%B8%80%E4%B8%8B%E5%97%8E%EF%BC%9F\" title=\"Q4\uff1a\u4e09\u982d\u808c\u8a13\u7df4\u4e4b\u524d\uff0c\u9700\u8981\u6696\u8eab\u3001\u4f38\u5c55\u4e00\u4e0b\u55ce\uff1f\">Q4\uff1a\u4e09\u982d\u808c\u8a13\u7df4\u4e4b\u524d\uff0c\u9700\u8981\u6696\u8eab\u3001\u4f38\u5c55\u4e00\u4e0b\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-37\" href=\"https:\/\/physicfit.com\/triceps-training\/#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-38\" href=\"https:\/\/physicfit.com\/triceps-training\/#%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-39\" href=\"https:\/\/physicfit.com\/triceps-training\/#%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-40\" href=\"https:\/\/physicfit.com\/triceps-training\/#%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-41\" href=\"https:\/\/physicfit.com\/triceps-training\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%B8%89%E9%A0%AD%E8%82%8C%E9%95%B7%E5%9C%A8%E5%93%AA%EF%BC%9F%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A7%A3%E5%89%96%E5%AD%B8%E4%BB%8B%E7%B4%B9\"><\/span><strong>1. \u4e09\u982d\u808c\u9577\u5728\u54ea\uff1f\u4e09\u982d\u808c\u89e3\u5256\u5b78\u4ecb\u7d39<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u60f3\u8981\u7df4\u597d\u4e09\u982d\u808c\uff0c\u5c31\u5fc5\u9808\u5148\u77e5\u9053\u4f60\u7684<strong><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E8%82%B1%E4%B8%89%E9%A0%AD%E8%82%8C\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E8%82%B1%E4%B8%89%E9%A0%AD%E8%82%8C\">\u80b1\u4e09\u982d\u808c<\/a><\/strong>\u9577\u5728\u54ea\u88e1\uff1f<\/p>\n\n\n\n<p>\u7c21\u55ae\u597d\u8a18\u7684\u65b9\u5f0f\uff1a\u4e09\u982d\u808c\u7684\u4f4d\u7f6e\uff0c\u5c31\u662f\u5927\u5bb6\u4fd7\u7a31\u7684<strong>\u8774\u8776\u8896<\/strong>\u3001<strong>\u63b0\u63b0\u8896<\/strong>\uff0c\u4f4d\u5728\u624b\u81c2\u5f8c\u5074<\/p>\n\n\n\n<p>\u89e3\u5256\u5b78\u4e0a\u7684\u8aaa\u6cd5\uff1a\u4e09\u982d\u808c\u7684\u300c\u4e09\u300d\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u7531\u300c<strong>3\u500b\u808c\u7fa4<\/strong>\u300d\u6240\u7d44\u6210\uff0c\u5206\u5225\u70ba<strong>\u5167\u5074\u982d\u3001\u5916\u5074\u982d\u3001\u9577\u982d<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u89e3\u5256\u5716.jpg\" alt=\"\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\" class=\"wp-image-2840\" width=\"670\" height=\"159\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u89e3\u5256\u5716.jpg 480w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u89e3\u5256\u5716-300x71.jpg 300w\" sizes=\"(max-width: 670px) 100vw, 670px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u900f\u904e\u9019\u5f35\u5716\uff0c\u4f60\u53ef\u4ee5\u770b\u5230\u4e0d\u540c\u4e09\u982d\u808c\u808c\u7fa4\u7684\u8996\u89ba\u5dee\u7570\uff1a<\/p>\n\n\n\n<ul><li>\u4e09\u982d\u808c\u9577\u982d\uff1a\u4f54\u4e86\u6574\u500b\u4e09\u982d\u808c\u76842\/3\uff0c\u56e0\u6b64\u662f\u6c7a\u5b9a\u624b\u81c2\u7dad\u5ea6\u7684\u95dc\u9375\uff0c\u540c\u6642\u4e5f\u6703\u5f71\u97ff\u5074\u9762\u3001\u5f8c\u9762\u7684\u8996\u89ba\u5bec\u5ea6<\/li><li>\u4e09\u982d\u808c\u5167\u5074\u982d\uff1a \u4f4d\u65bc\u4e09\u982d\u808c\u4e0b\u65b9\u7684\u4f4d\u7f6e\uff0c\u53ef\u4ee5\u4f7f\u4e09\u982d\u808c\u770b\u8d77\u4f86\u66f4\u5b8c\u6574\u3001\u98fd\u6eff\uff0c\u5728\u624b\u81c2\u5916\u7ffb\u6642\u8f03\u5bb9\u6613\u770b\u898b<\/li><li>\u4e09\u982d\u808c\u5916\u5074\u982d\uff1a\u6c7a\u5b9a\u4e86\u624b\u81c2\u4e09\u982d\u808c\u7684\u7dda\u689d\uff0c\u4ee5\u53ca\u624b\u63d2\u8170\u6642\uff0c\u4e09\u982d\u808c\u5f80\u5916\u51f8\u8d77\u7684\u8996\u89ba\u611f<\/li><\/ul>\n\n\n\n<p>\u800c\u4e00\u822c\u4eba\u624b\u81c2\u770b\u8d77\u4f86\u4e0d\u5920\u7c97\uff0c\u6216\u662f\u624b\u81c2\u6709\u8774\u8776\u8896\u7684\uff0c\u90fd\u662f\u56e0\u70ba\u4e09\u982d\u808c\u9577\u982d\u8f03\u5f31\u7684\u539f\u56e0\uff01<\/p>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"T4g0R87l80\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\">\u30102023\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102023\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/biceps-training\/embed\/#?secret=T4g0R87l80\" data-secret=\"T4g0R87l80\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E4%B8%89%E9%A0%AD%E8%82%8C%E7%9A%84%E5%8A%9F%E8%83%BD%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E4%BB%80%E9%BA%BC%E5%8B%95%E4%BD%9C%E6%9C%83%E7%94%A8%E5%88%B0%E4%B8%89%E9%A0%AD%E8%82%8C%EF%BC%9F\"><\/span><strong>2. \u4e09\u982d\u808c\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f\u4ec0\u9ebc\u52d5\u4f5c\u6703\u7528\u5230\u4e09\u982d\u808c\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=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u9023\u63a5\u4f4d\u7f6e.jpg\" alt=\"\u4e09\u982d\u808c-\u808c\u7fa4\u5206\u5e03\" class=\"wp-image-2844\" width=\"312\" height=\"324\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u900f\u904e\u9019\u5f35\u5716\uff0c\u4f60\u53ef\u4ee5\u5f88\u6e05\u695a\u7684\u770b\u5230\u4e09\u982d\u808c\u4e09\u500b\u808c\u7fa4\u7684\u5206\u5e03\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u800c\u5176\u4e2d\u300c<strong>\u4e09\u982d\u808c\u9577\u982d<\/strong>\u300d\u662f\u552f\u4e00\u4e00\u500b\u9023\u63a5\u5230\u80a9\u8180\u7684\u4e09\u982d\u808c\u808c\u7fa4\uff0c\u4ee3\u8868\u4f60\u505a\u4efb\u4f55\u300c<strong>\u6539\u8b8a\u80a9\u80db\u9aa8\u4f4d\u7f6e<\/strong>\u300d\u7684\u52d5\u4f5c\uff0c\u90fd\u6703\u5f71\u97ff\u5230\u4e09\u982d\u808c\u9577\u982d\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u800c\u540c\u6642\uff0c\u9019\u4e09\u500b\u4e09\u982d\u808c\u808c\u7fa4\u90fd\u6703\u5f80\u4e0b<strong>\u9023\u63a5\u5230\u624b\u8098<\/strong>\uff0c\u4ee3\u8868\u4f60\u505a\u4efb\u4f55\u300c<strong>\u8098\u95dc\u7bc0\u5f4e\u66f2\u3001\u4f38\u5c55<\/strong>\u300d\u7684\u52d5\u4f5c\uff0c\u90fd\u6703\u5f71\u97ff\u5230\u6574\u500b\u4e09\u982d\u808c\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>(1) \u4e09\u982d\u808c\u9577\u982d &#8211; \u6539\u8b8a\u80a9\u80db\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\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\/09\/\u4e09\u982d\u808c2.jpg\" alt=\"\" class=\"wp-image-7373\" width=\"521\" height=\"293\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e09\u982d\u808c2.jpg 560w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e09\u982d\u808c2-300x169.jpg 300w\" sizes=\"(max-width: 521px) 100vw, 521px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6539\u8b8a\u4f60\u7684\u80a9\u80db\u9aa8\u4f4d\u7f6e\uff0c\u8aaa\u767d\u8a71\u4e00\u9ede\u300c\u5c31\u662f\u8b93\u4f60\u7684\u4e09\u982d\u808c\u6709\u62ac\u4f38\u3001\u62c9\u4f38\u300d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>(2) \u4e09\u982d\u808c &#8211; \u8098\u95dc\u7bc0\u5f4e\u66f2\u3001\u4f38\u5c55<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e09\u982d\u808c1.jpg\" alt=\"\" class=\"wp-image-7371\" width=\"651\" height=\"235\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e09\u982d\u808c1.jpg 936w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e09\u982d\u808c1-300x108.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e09\u982d\u808c1-768x277.jpg 768w\" sizes=\"(max-width: 651px) 100vw, 651px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u8098\u95dc\u7bc0\u7684\u5f4e\u66f2\u3001\u4f38\u5c55\uff0c\u8aaa\u767d\u8a71\u4e00\u9ede\u300c\u5c31\u662f\u8b93\u624b\u81c2\u6253\u76f4\u3001\u5f4e\u66f2\u300d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93%E7%B2%BE%E8%8F%AF%E6%90%B6%E5%85%88%E7%9C%8B%EF%BC%81%EF%BC%81%EF%BC%81\"><\/span><strong>3. \u4e09\u982d\u808c\u8a13\u7df4\uff34\uff2f\uff30\uff13\u7cbe\u83ef\u6436\u5148\u770b\uff01\uff01\uff01<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u958b\u59cb\u6559\u4f60\u600e\u9ebc\u8a13\u7df4\u4e09\u982d\u808c\u4e4b\u524d\uff0c\u67093\u500b\u91cd\u9ede\u4f60\u5fc5\u9808\u5148\u77e5\u9053\uff1a<\/p>\n\n\n\n<ol><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u9577\u982d\u662f\u4e09\u982d\u808c\u3001\u6574\u500b\u624b\u81c2\u7dad\u5ea6\u7684\u95dc\u9375<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8a13\u7df4\u5fc5\u9808\u5305\u542b\u5404\u7a2e\u904e\u982d\u3001\u4e0b\u58d3\u7684\u52d5\u4f5c<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u6536\u7e2e\u5e45\u5ea6\u5fc5\u9808\u66f4\u5b8c\u6574<\/span><\/strong><\/li><\/ol>\n\n\n\n<p>\u5c07\u9019\u4e9b\u7cbe\u83ef\u8b8a\u6210\u5c0f\u53e3\u8a23\uff0c\u5728\u4e09\u982d\u808c\u8a13\u7df4\u6642\u63d0\u9192\u81ea\u5df1<\/p>\n\n\n\n<p>\u5f8c\u9762\u6211\u6703\u5c07\u9019\u4e9b\u53e3\u8a23\u878d\u5165\u8a13\u7df4\u7576\u4e2d\uff0c\u4f60\u4e00\u5b9a\u8981\u4ed4\u7d30\u770b\u5b8c\uff01<\/p>\n\n\n\n<p>\u66f4\u8a73\u7d30\u7684\u4e09\u982d\u808c\u8a13\u7df4\u6559\u5b78 \u2193<\/p>\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=\"4_%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4-%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5\"><\/span><strong>4. \u4e09\u982d\u808c\u8a13\u7df4-\u57fa\u672c\u89c0\u5ff5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6bcf\u500b\u808c\u7fa4\u7684\u7df4\u6cd5\u5176\u5be6\u90fd\u4e0d\u592a\u4e00\u6a23\uff0c\u6709\u4e9b\u9069\u5408\u5927\u91cd\u91cf\u3001\u9ad8\u7206\u767c\uff0c\u6709\u4e9b\u9069\u5408\u8f15\u91cd\u91cf\u3001\u591a\u6b21\u6578<\/p>\n\n\n\n<p>\u800c\u4e09\u982d\u808c\u7684\u8a13\u7df4\u5247\u525b\u597d\u300c<strong>\u5927\u91cd\u91cf\u3001\u8f15\u91cd\u91cf<\/strong>\u300d\u90fd\u8981\u6709\uff0c\u624d\u6703\u4f7f\u4f60\u7684\u4e09\u982d\u808c\u8b8a\u5927<\/p>\n\n\n\n<p>\u4ee5\u524d\u6211\u5e38\u5e38\u72af\u7684\u932f\u5c31\u662f\u300c<strong><s>\u53ea\u7df4\u8f15\u91cd\u91cf\u3001\u591a\u6b21\u6578<\/s><\/strong>\u300d\u7684\u4e09\u982d\u808c\u8a13\u7df4\uff0c\u5c0e\u81f4\u6211\u7df4\u4e86\u8001\u534a\u5929\uff0c\u4e09\u982d\u808c\u537b\u4f9d\u7136\u6c92\u8b8a\u5927<\/p>\n\n\n\n<p>\u9019\u88e1\u8981\u548c\u4f60\u5206\u4eab\u6700\u57fa\u672c\uff0c\u540c\u6642\u4e5f\u662f\u6700\u91cd\u8981\u7684\u4e09\u982d\u808c\u8a13\u7df4\u89c0\u5ff5\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\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=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"137\" height=\"137\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 137px) 100vw, 137px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%831_%E5%8A%A0%E5%85%A5%E3%80%8C%E5%A4%A7%E9%87%8D%E9%87%8F%E3%80%8D%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5\uff031 \u52a0\u5165\u300c\u5927\u91cd\u91cf\u300d\u4e09\u982d\u808c\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e09\u982d\u808c\u5c6c\u65bc\u300c<strong>\u5feb\u7e2e\u808c\u7e96\u7dad<\/strong>\u300d\u4f54\u6bd4\u8f03\u591a\u7684\u808c\u7fa4\uff0c\u6240\u8b02\u7684\u5feb\u7e2e\u808c\u7e96\u7dad\u5c31\u662f\u6307\u300c<strong>\u9700\u8981\u88ab\u5feb\u901f\u523a\u6fc0<\/strong>\u300d\u7684\u808c\u8089\u7e96\u7dad<\/p>\n\n\n\n<p>\u800c\u5982\u679c\u4f60\u60f3\u8981\u8b93\u300c<strong>\u5feb\u7e2e\u808c\u7e96\u7dad<\/strong>\u300d\u88ab\u5145\u5206\u523a\u6fc0\u7684\u8a71\uff0c\u5c31\u5fc5\u9808\u505a\u5927\u91cd\u91cf(6\uff5e8)\u4e0b\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u751a\u81f3\u662f\u591a\u95dc\u7bc0\u904b\u52d5<\/p>\n\n\n\n<p>\u56e0\u70ba\u300c<strong>\u591a\u95dc\u7bc0\u904b\u52d5<\/strong>\u300d\u6703\u7528\u5230\u8f03\u591a\u7684\u808c\u7fa4\u767c\u529b\uff0c\u96d6\u7136\u5c0d\u65bc\u4e09\u982d\u808c\u7684\u5b64\u7acb\u8a13\u7df4\u6548\u679c\u8f03\u5dee\uff0c\u4f46\u537b\u53ef\u4ee5\u4f7f\u4f60\u505a\u7684\u66f4\u91cd\uff0c\u540c\u6642\u4e5f\u80fd\u8b93\u4f60\u7684\u4e09\u982d\u808c\u5feb\u7e2e\u808c\u7e96\u7dad\u88ab\u5145\u5206\u523a\u6fc0<\/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=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%832_%E5%8A%A0%E5%85%A5%E3%80%8C%E6%84%9F%E5%8F%97%E5%BA%A6%E3%80%8D%E7%82%BA%E4%B8%BB%E7%9A%84%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5\uff032 \u52a0\u5165<strong>\u300c<\/strong>\u611f\u53d7\u5ea6<strong>\u300d<\/strong>\u70ba\u4e3b\u7684\u4e09\u982d\u808c\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6240\u8b02\u7684\u611f\u53d7\u5ea6\u70ba\u4e3b\uff0c\u5c31\u662f\u6307\u300c\u4f60\u80fd\u7a69\u5b9a\u505a\u5b8c10\uff5e12\u4e0b\u91cd\u91cf\u300d\u7684\u4e09\u982d\u808c\u8a13\u7df4<\/p>\n\n\n\n<p>\u52a0\u5165\u611f\u53d7\u5ea6\u70ba\u4e3b\u7684\u4e09\u982d\u808c\u8a13\u7df4\uff0c\u80fd\u8b93\u4f60\u7684\u4e09\u982d\u808c\u5145\u8840\u66f4\u5b8c\u6574\uff0c\u540c\u6642\u4e5f\u662f\u4f60\u7df4\u808c\u80a5\u5927\u7684\u57fa\u672c\u9580\u6abb<\/p>\n\n\n\n<p>\u800c\u505a\u6cd5\u4e5f\u5f88\u7c21\u55ae\uff0c\u9078\u64c7\u4e00\u500b\u4f60\u6700\u559c\u6b61\u3001\u80fd\u505a\u6700\u6a19\u6e96\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u6700\u597d\u662f\u4e5f\u80fd\u540c\u6642\u523a\u6fc0\u6574\u500b\u4e09\u982d\u808c\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u88e1\u7684\u91cd\u91cf\u5c31\u4e0d\u9069\u5408\u505a\u592a\u91cd\uff0c\u9019\u6a23\u53cd\u800c\u6703\u5c0e\u81f4\u4f60\u7684\u52d5\u4f5c\u8dd1\u6389\uff0c\u4e09\u982d\u808c\u8a13\u7df4\u6548\u679c\u4e0d\u5f70\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=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%833_%E5%8A%A0%E5%85%A5%E3%80%8C%E5%8A%9B%E7%AB%AD%E7%B5%84%E3%80%8D%E7%9A%84%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5\uff033 \u52a0\u5165\u300c\u529b\u7aed\u7d44\u300d\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u524d\u9762\u7684\u4e09\u982d\u808c\u8a13\u7df4\uff0c\u5176\u5be6\u6211\u90fd\u4e0d\u5efa\u8b70\u505a\u5230\u5b8c\u5168\u529b\u7aed\uff0c\u6700\u591a\u5c31\u5728\u611f\u53d7\u5ea6\u8a13\u7df4\u7684\u6700\u5f8c\u4e00\u7d44\u505a\u5230\u529b\u7aed\u5c31\u597d<\/p>\n\n\n\n<p>\u9019\u6a23\u624d\u4e0d\u6703\u5c0e\u81f4\u5f8c\u9762\u7684\u4e09\u982d\u808c\u8a13\u7df4\u6c92\u529b\uff0c\u958b\u59cb\u72c2\u964d\u6b21\u6578\u3001\u91cd\u91cf\uff0c\u751a\u81f3\u662f\u5f8c\u9762\u7684\u4e09\u982d\u808c\u8a13\u7df4\u76f4\u63a5\u90fd\u4e0d\u505a\u4e86<\/p>\n\n\n\n<p>\u5728\u4e09\u982d\u808c\u8a13\u7df4\u7684\u6700\u5f8c\u4e00\u500b\u52d5\u4f5c\uff0c\u901a\u5e38\u6211\u90fd\u6703\u64fa\u4e00\u500b\u540c\u6642\u6709\u300c<strong>\u8f15\u91cd\u91cf\u3001\u591a\u6b21\u6578\u3001\u611f\u53d7\u5ea6<\/strong>\u300d\u6027\u8cea\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5c24\u5176\u662f\u60f3\u8981\u7df4\u808c\u80a5\u5927\u7684\u4eba\uff0c\u66f4\u4e0d\u80fd\u5ffd\u7565\u4e09\u982d\u808c\u6700\u5f8c\u7684\u529b\u7aed\u52d5\u4f5c\uff0c\u9019\u662f\u6538\u95dc\u4f60\u662f\u5426\u80fd\u5b8c\u5168\u523a\u6fc0\u4e09\u982d\u808c\u7684\u95dc\u9375\uff01<\/p>\n\n\n\n<p>\u91cd\u91cf\u4e0a\u5247\u662f\u5efa\u8b70\u300c\u4f60\u80fd\u7a69\u5b9a\u505a\u523018\uff5e20\u4e0b\u300d\u7684\u52d5\u4f5c\uff0c\u9019\u500b\u6642\u5019\u4f60\u7684\u4e09\u982d\u808c\u4e00\u5b9a\u6703\u975e\u5e38\u9178\uff0c\u4f46\u4f60\u5fc5\u9808\u5fcd\u4f4f\u591a\u505a\u500b3\uff5e5\u4e0b\u518d\u653e<\/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=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%834_%E5%8A%A0%E5%BC%B7%E4%BD%A0%E3%80%8C%E5%BC%B1%E9%BB%9E%E3%80%8D%E7%9A%84%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5\uff034 \u52a0\u5f37\u4f60\u300c\u5f31\u9ede\u300d\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6700\u5f8c\u4f60\u4e5f\u5fc5\u9808\u52a0\u5165\u7684\u4e09\u982d\u808c\u8a13\u7df4\uff0c \u5c31\u662f\u300c<strong>\u52a0\u5f37\u4f60\u7684\u5f31\u9ede<\/strong>\u300d\u7684\u52d5\u4f5c\uff0c\u6216\u662f\u4f60\u60f3\u8981\u7df4\u7684\u66f4\u597d\u7684\u4e09\u982d\u808c\u808c\u7fa4<\/p>\n\n\n\n<p>\u4e00\u822c\u4eba\u624b\u81c2\u770b\u8d77\u4f86\u4e0d\u5920\u7c97\uff0c\u90fd\u662f\u56e0\u70ba\u300c\u4f60\u7684\u4e09\u982d\u808c\u9577\u982d\u4e0d\u5920\u5927\u300d\uff0c\u5c0e\u81f4\u624b\u81c2\u6574\u9ad4\u7dad\u5ea6\u4e0b\u964d\u3001\u4e0d\u98fd\u6eff<\/p>\n\n\n\n<p>\u6700\u5bb9\u6613\u5ffd\u7565\u7684\u5c31\u662f\u4f60\u7684\u300c\u4e09\u982d\u808c\u5167\u5074\u982d\u300d\uff0c\u56e0\u70ba\u4ed6\u7684\u4e09\u982d\u808c\u4f54\u6bd4\u5be6\u5728\u662f\u592a\u5c0f\uff0c\u53ea\u5728\u6574\u500b\u4e09\u982d\u808c\u7684\u672b\u7aef\u800c\u5df2<\/p>\n\n\n\n<p>\u800c\u5927\u5bb6\u7df4\u7684\u6700\u597d\u3001\u6700\u5bb9\u6613\u770b\u5230\u8b8a\u5316\u7684\u5c31\u662f\u300c\u4e09\u982d\u808c\u5916\u5074\u982d\u300d\uff0c\u901a\u5e38\u4f60\u53ea\u8981\u505a\u4efb\u4f55\u4e0b\u58d3\u7684\u4e09\u982d\u808c\u52d5\u4f5c\uff0c\u90fd\u6703\u523a\u6fc0\u5230\u4e09\u982d\u808c\u5916\u5074\u982d<\/p>\n\n\n\n<p>\u6240\u4ee5\u5efa\u8b70\u4f60\u53ef\u4ee5\u591a\u52a0\u5f37\u4f60\u7684\u300c<strong>\u4e09\u982d\u808c\u9577\u982d<\/strong>\u300d\u4ee5\u53ca\u300c<strong>\u4e09\u982d\u808c\u5167\u5074\u982d<\/strong>\u300d\uff0c\u8b93\u4f60\u7684\u4e09\u982d\u808c\u80fd\u53c8\u5927\u53c8\u98fd\u6eff\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%96%B0%E6%89%8B%E5%BF%85%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>5. \u65b0\u624b\u5fc5\u7df4\uff34\uff2f\uff30\uff13\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5982\u679c\u4f60\u5df2\u7d93\u628a\u4e0a\u9762\u6240\u6709\u95dc\u65bc\u4e09\u982d\u808c\u7684\u89c0\u5ff5\u8a18\u6e05\u695a\u4e86\uff0c\u90a3\u63a5\u4e0b\u4f86\u6211\u6240\u63a8\u85a6\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u4f60\u4e5f\u80fd\u904b\u7528\u7684\u66f4\u52a0\u5408\u9069\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"137\" height=\"136\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 137px) 100vw, 137px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%91_%E7%AA%84%E6%8F%A1%E8%87%A5%E6%8E%A8\"><\/span><strong>\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11 \u7a84\u63e1\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u7df4\u80f8<\/a>\u6700\u6015\u7684\u5c31\u662f\u300c<strong>\u4ee3\u511f\u5230\u592a\u591a\u4e09\u982d\u808c<\/strong>\u300d\uff0c\u800c\u5728\u4e09\u982d\u808c\u7684\u8a13\u7df4\u88e1\u525b\u597d\u76f8\u53cd\uff0c\u5c31\u662f\u8981\u4f60\u300c<strong>\u5927\u91cf\u7684\u4f7f\u7528\u4f60\u7684\u4e09\u982d\u808c<\/strong>\u300d\uff01<\/p>\n\n\n\n<p><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u81e5\u63a8<\/a>\u672c\u8eab\u5c31\u662f\u5c6c\u65bc\u591a\u95dc\u7bc0\u904b\u52d5\uff0c\u52a0\u4e0a\u7a84\u63e1\u80fd\u523a\u6fc0\u5230\u66f4\u591a\u7684\u4e09\u982d\u808c\uff0c\u6240\u4ee5\u653e\u5728\u4e09\u982d\u808c\u7684\u7b2c\u4e00\u500b\u8a13\u7df4\u52d5\u4f5c\u662f\u518d\u9069\u5408\u4e0d\u904e\u4e86<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u9019\u500b\u52d5\u4f5c\u591a\u5c11\u4e5f\u6703\u7df4\u5230\u4e00\u4e9b\u80f8\uff0c\u4f46\u63db\u4f86\u7684\u537b\u662f\u66f4\u591a\u7684\u4e09\u982d\u808c\u523a\u6fc0\u3001\u4e09\u982d\u808c\u5feb\u7e2e\u808c\u7e96\u7dad\u7684\u523a\u6fc0<\/p>\n\n\n\n<p>\u9019\u88e1\u63d0\u4f9b\u4f603\u500b\u7a84\u63e1\u81e5\u63a8\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%AA%84%E6%8F%A1%E8%87%A5%E6%8E%A8%EF%BC%831_%E6%A7%93%E9%88%B4%E8%AD%B7%E6%A7%93\"><\/span><strong>\u7a84\u63e1\u81e5\u63a8\uff031 \u69d3\u9234+\u8b77\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000    \u3000\u3000\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\/09\/\u7a84\u63e1\u63a81-1024x262.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c - \u7a84\u81e5\u63a81\" class=\"wp-image-7374\" width=\"764\" height=\"195\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a81-1024x262.jpg 1024w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a81-300x77.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a81-768x197.jpg 768w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a81.jpg 1105w\" sizes=\"(max-width: 764px) 100vw, 764px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u7ba1\u4f60\u662f\u65b0\u624b\u6216\u8001\u624b\uff0c\u6211\u90fd\u5efa\u8b70\u4f60\u5728\u505a\u7a84\u63e1<a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a>\u81e5\u63a8\u6642\u300c<strong>\u52a0\u4e0a\u8b77\u69d3<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u4e00\u822c\u4f60\u5728\u505a\u81e5\u63a8\u6642\uff0c\u901a\u5e38\u90fd\u662f\u624b\u4e0a\u63a8\u4e00\u534a\u6642\uff5e\u624b\u81c2\u5b8c\u5168\u6253\u76f4\uff0c\u9019\u6bb5\u884c\u7a0b\u6703\u5927\u91cf\u7684\u7528\u5230\u4f60\u7684\u4e09\u982d\u808c\u767c\u529b<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u80fd\u907f\u514d\u904e\u591a\u7684\u80f8\u808c\u53c3\u8207\uff0c\u540c\u6642\u4e5f\u80fd\u8b93\u4f60\u66f4\u5b89\u5168\u7684\u57f7\u884c\u7a84\u63e1\u81e5\u63a8\uff0c\u5c0d\u65bc\u4e09\u982d\u808c\u7684\u523a\u6fc0\u4e5f\u6703\u66f4\u597d\uff01<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u77e5\u9053\u4f60\u5e73\u6642\u81e5\u63a8\u884c\u7a0b\u4e00\u534a\u7684\u4f4d\u7f6e<\/li><li>\u5c07\u8b77\u69d3\u88dd\u4e0a\u53bb<\/li><li>\u624b\u7684\u63e1\u8ddd\u5927\u7d04\u662f\uff0c\u8207\u80a9\u540c\u5bec\u518d\u7565\u7a84\u4e00\u4e9b<\/li><li>\u5f9e\u8b77\u69d3\u4e0a\u958b\u59cb\u7b2c\u4e00\u4e0b\uff0c\u4e0a\u63a8\u81f3\u624b\u81c2\u5b8c\u5168\u6253\u76f4<\/li><li>\u4e0b\u653e\u81f3\u8b77\u69d3\uff0c\u6bcf\u4e00\u4e0b\u90fd\u5f9e\u8b77\u69d3\u4e0a\u91cd\u65b0\u555f\u52d5<\/li><\/ol>\n\n\n\n<p>\u96d6\u7136\u8aaa\u7a84\u63e1\u69d3\u9234\u81e5\u63a8\u53ef\u4ee5\u505a\u7684\u6bd4\u8f03\u91cd\uff0c\u4f46\u4e5f\u4e0d\u8981\u771f\u7684\u91cd\u5230\u8eab\u9ad4\u4e00\u76f4\u6643\uff0c\u6216\u662f\u5fc5\u9808\u9760\u5f88\u591a\u7684\u62f1\u8170\u624d\u80fd\u5b8c\u6210\u4e00\u4e0b<\/p>\n\n\n\n<p>\u9019\u6a23\u53cd\u800c\u662f\u672c\u672b\u5012\u7f6e\uff0c\u8b8a\u6210\u662f\u5728\u7df4\u5065\u529b\u5f0f\u7684\u81e5\u63a8\u8a13\u7df4\uff01<\/p>\n\n\n\n<p>\u91cd\u91cf\u5927\u7d04\u6293\u4f60\u80fd\u7a69\u5b9a\u505a\u5b8c6\uff5e8\u4e0b\u7684\u5373\u53ef<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%AA%84%E6%8F%A1%E8%87%A5%E6%8E%A8%EF%BC%832_%E5%8F%B2%E5%AF%86%E6%96%AF\"><\/span><strong>\u7a84\u63e1\u81e5\u63a8\uff032 \u53f2\u5bc6\u65af<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\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\/09\/\u7a84\u63e1\u63a82-1024x289.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c - \u7a84\u81e5\u63a82\" class=\"wp-image-7375\" width=\"762\" height=\"215\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a82-1024x289.jpg 1024w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a82-300x85.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a82-768x217.jpg 768w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a82.jpg 1037w\" sizes=\"(max-width: 762px) 100vw, 762px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5229\u7528\u53f2\u5bc6\u65af\u7684\u597d\u8655\u662f\u300c<strong>\u8ecc\u8de1\u56fa\u5b9a<\/strong>\u300d\uff0c\u6240\u4ee5\u5728\u5b89\u5168\u6027\u3001\u4e09\u982d\u808c\u7684\u91dd\u5c0d\u6027\u76f8\u8f03\u65bc\u69d3\u9234\u4e5f\u6703\u66f4\u597d\uff0c\u975e\u5e38\u9069\u5408\u65b0\u624b\u7df4\u7fd2<\/p>\n\n\n\n<p>\u4e0d\u904e\u7f3a\u9ede\u5c31\u662f\u300c<strong>\u4e0d\u50cf\u69d3\u9234\u3001\u555e\u9234\u4e00\u6a23\uff0c\u53ef\u4ee5\u81ea\u7531\u64fa\u52d5\uff0c\u8f03\u7b26\u5408\u4eba\u9ad4\u5de5\u5b78<\/strong>\u300d\uff0c\u6240\u4ee5\u5982\u679c\u4f60\u60f3\u505a\u975e\u5e38\u5927\u7684\u91cd\u91cf\uff0c\u53f2\u5bc6\u65af\u7a84\u63e1\u81e5\u63a8\u53ef\u80fd\u5c31\u4e0d\u9069\u5408\u4f60\u4e86<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u64c7\u4f60\u80fd\u505a8\uff5e10\u4e0b\u7684\u91cd\u91cf<\/li><li>\u6839\u64da\u81ea\u8eab\u72c0\u6cc1\uff0c\u8003\u616e\u662f\u5426\u52a0\u88dd\u8b77\u69d3<\/li><li>\u624b\u7684\u63e1\u8ddd\u5927\u7d04\u662f\uff0c\u8207\u80a9\u540c\u5bec\u518d\u7565\u7a84\u4e00\u4e9b<\/li><li>\u4e0b\u653e\u81f3\u89f8\u80f8\uff0c\u4e0a\u63a8\u81f3\u624b\u81c2\u5b8c\u5168\u6253\u76f4<\/li><\/ol>\n\n\n\n<p>\u91cd\u91cf\u4e0a\uff0c\u6211\u8a8d\u70ba\u6703\u6bd4\u69d3\u9234\u7a84\u63e1\u81e5\u63a8\u518d\u8f15\u4e00\u4e9b\uff0c\u56e0\u70ba\u4f60\u7684\u6d3b\u52d5\u5ea6\u6703\u88ab\u53f2\u5bc6\u65af\u7d66\u9650\u5236\uff0c\u6240\u4ee5\u5c31\u9078\u7528\u4f60\u80fd\u505a8\uff5e10\u4e0b\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u3000\u3000\u3000 \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%AA%84%E6%8F%A1%E8%87%A5%E6%8E%A8%EF%BC%833_%E5%95%9E%E9%88%B4\"><\/span><strong>\u7a84\u63e1\u81e5\u63a8\uff033 \u555e\u9234<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000     \u3000\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\/09\/\u7a84\u63e1\u63a83.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c - \u7a84\u81e5\u63a8\uff13\" class=\"wp-image-7376\" width=\"708\" height=\"201\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a83.jpg 983w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a83-300x85.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a84\u63e1\u63a83-768x218.jpg 768w\" sizes=\"(max-width: 708px) 100vw, 708px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u555e\u9234\u662f\u4e09\u7a2e\u7a84\u63e1\u81e5\u63a8\u88e1\u300c<strong>\u523a\u6fc0\u5ea6\u6700\u597d<\/strong>\u300d\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u56e0\u70ba\u555e\u9234\u7684\u6d3b\u52d5\u7bc4\u570d\u975e\u5e38\u5927\uff0c\u751a\u81f3\u53ef\u4ee5\u52a0\u5165\u8a31\u591a\u8b8a\u63db<\/p>\n\n\n\n<p>\u4e0d\u904e\u7f3a\u9ede\u5c31\u662f\u300c\u7121\u6cd5\u4f7f\u7528\u5927\u91cd\u91cf\u300d\uff0c\u4f46\u540c\u6642\u4f60\u4e5f\u8981\u77e5\u9053\uff0c\u4f60\u6703\u9078\u64c7\u7528\u555e\u9234\u505a\u7a84\u63e1\u81e5\u63a8\uff0c\u5c31\u4ee3\u8868\u4f60\u60f3\u8981\u7684\u662f\u300c<strong>\u66f4\u591a\u7684\u4e09\u982d\u808c\u611f\u53d7\u5ea6<\/strong>\u300d\uff0c\u91cd\u91cf\u5c31\u4e0d\u518d\u662f\u4f60\u7684\u91cd\u9ede<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u64c7\u4f60\u80fd\u505a12\uff5e15\u4e0b\u7684\u91cd\u91cf<\/li><li>\u624b\u7684\u63e1\u8ddd\u5927\u7d04\u662f\uff0c\u8207\u80a9\u540c\u5bec\u518d\u7565\u7a84\u4e00\u4e9b<\/li><li>\u4e0b\u653e\u81f3\u89f8\u80f8\uff0c\u4e0a\u63a8\u81f3\u624b\u81c2\u5b8c\u5168\u6253\u76f4<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u7684\u8a71\uff0c\u56e0\u70ba\u6c92\u6709\u8b77\u69d3\u53ef\u4ee5\u4f7f\u7528\uff0c\u4f46\u4f60\u4f7f\u7528\u7684\u91cd\u91cf\u4e5f\u4e0d\u6703\u592a\u91cd\uff0c\u6240\u4ee5\u5728\u5b89\u5168\u6027\u4e0a\u9084\u662f\u5f88\u9ad8\u7684<\/p>\n\n\n\n<p>\u4f60\u4e5f\u53ef\u4ee5\u50cf\u5f71\u7247\u4e2d\u4e00\u6a23\uff0c\u5728\u6700\u5f8c\u4e0a\u8209\u81f3\u9802\u9ede\u6642\uff0c\u5c07\u4f60\u7684\u624b\u81c2\u505a\u5916\u8f49\u7684\u52d5\u4f5c\uff0c\u9019\u6a23\u53ef\u4ee5\u523a\u6fc0\u5230\u66f4\u591a\u7684\u4e09\u982d\u808c<\/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=\"%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%92_%E4%B8%89%E9%A0%AD%E6%BB%91%E8%BC%AA%E4%B8%8B%E5%A3%93\"><\/span><strong>\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u518d\u4f86\u5c31\u662f\u6700\u7d93\u5178\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c &#8211; \u300c<strong>\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3<\/strong>\u300d\uff0c\u8aaa\u5230\u4e09\u982d\u808c\u8a13\u7df4\u600e\u9ebc\u80fd\u5c11\u7684\u4e86\u5b83<\/p>\n\n\n\n<p>\u4e0d\u904e\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff0c\u5176\u5be6\u4e5f\u4e0d\u53ea\u6709\u4e00\u7a2e\u4f5c\u6cd5\u800c\u5df2\uff0c\u4f60\u751a\u81f3\u53ef\u4ee5\u900f\u904e\u6539\u8b8a\u624b\u8098\u4f4d\u7f6e\u3001\u8eab\u9ad4\u4f4d\u7f6e\uff0c\u800c\u523a\u6fc0\u5230\u4e0d\u540c\u7684\u4e09\u982d\u808c\u808c\u7fa4<\/p>\n\n\n\n<p>\u4f46\u4e0d\u7ba1\u662f\u54ea\u4e00\u7a2e\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff0c\u552f\u4e00\u4e0d\u8b8a\u7684\u5c31\u662f\u300c<strong>\u4f60\u7684\u80a9\u8180\u3001\u624b\u8098\u8981\u56fa\u5b9a<\/strong>\u300d\uff0c\u4e0d\u80fd\u4e00\u76f4\u8ddf\u8457\u8eab\u9ad4\u5927\u5e45\u5ea6\u7529\u52d5<\/p>\n\n\n\n<p>\u9019\u88e1\u6703\u4ea4\u7d66\u4f603\u7a2e\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u7684\u8b8a\u63db\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <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><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E9%A0%AD%E6%BB%91%E8%BC%AA%E4%B8%8B%E5%A3%93%EF%BC%831_%E6%AD%A3%E5%B8%B8%E7%89%88\"><\/span><strong>\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff031 \u6b63\u5e38\u7248<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\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\/09\/\u4e0b\u58d31.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c - \u6ed1\u8f2a\u4e0b\u58d31\" class=\"wp-image-7379\" width=\"688\" height=\"256\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d31.jpg 834w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d31-300x112.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d31-768x286.jpg 768w\" sizes=\"(max-width: 688px) 100vw, 688px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u7a2e\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u662f\u6700\u591a\u4eba\u505a\u7684\uff0c\u597d\u8655\u662f\u5b83\u80fd\u523a\u6fc0\u5230\u4f60\u6574\u500b\u4e09\u982d\u808c\u808c\u7fa4\uff0c\u4e0d\u904e\u5c0d\u65bc\u4e09\u982d\u808c\u808c\u7fa4\u4f86\u8aaa\uff0c\u4e5f\u6bd4\u8f03\u6c92\u6709\u91dd\u5c0d\u6027<\/p>\n\n\n\n<p>\u56e0\u70ba\u6b63\u5e38\u7248\u7684\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u5f88\u5bb9\u6613\u4e0a\u624b\uff0c\u5982\u679c\u4f60\u53c8\u662f\u6574\u500b\u4e09\u982d\u808c\u90fd\u60f3\u8981\u52a0\u5f37\u7684\u4eba\uff0c\u90a3\u9019\u500b\u52d5\u4f5c\u975e\u5e38\u9069\u5408\u4f60\uff01<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u8eab\u9ad4\u5411\u524d\u50be\uff0c\u81f3\u8212\u670d\u4f4d\u7f6e\u5373\u53ef<\/li><li>\u624b\u81c2\u96e2\u8eab\u9ad4\u7684\u89d2\u5ea6\u7d0445\u00b0<\/li><li>\u96d9\u8173\u8e0f\u7a69\u5730\u9762\uff0c\u6838\u5fc3\u6536\u7dca<\/li><li>\u80a9\u8180\u3001\u624b\u8098\u56fa\u5b9a<\/li><li>\u5229\u7528\u5c0f\u81c2\u5c07\u6ed1\u8f2a\u5f80\u4e0b\u62c9<\/li><\/ol>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u4f7f\u7528<strong>\u5927\u91cd\u91cf<\/strong>\u9032\u884c\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff0c\u5728\u904b\u52d5\u904e\u7a0b\u4e2d\u51fa\u73fe\u4e00\u4e9b\u8eab\u9ad4\u7565\u5fae\u7684\u6643\u52d5\u662f\u6b63\u5e38\u7684\uff0c\u53ea\u8981\u4e0d\u8981\u6574\u500b\u8eab\u9ad4\u6643\u52d5\u7684\u592a\u8a87\u5f35\uff0c\u90fd\u662f\u53ef\u63a5\u53d7\u7684\u7bc4\u570d\u5167<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E9%A0%AD%E6%BB%91%E8%BC%AA%E4%B8%8B%E5%A3%93%EF%BC%832_%E7%B7%8A%E8%B2%BC%E8%BA%AB%E9%AB%94\"><\/span><strong>\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff032 \u7dca\u8cbc\u8eab\u9ad4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\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\/09\/\u4e0b\u58d32.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c - \u6ed1\u8f2a\u4e0b\u58d32\" class=\"wp-image-7380\" width=\"514\" height=\"254\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d32.jpg 672w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d32-300x148.jpg 300w\" sizes=\"(max-width: 514px) 100vw, 514px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5f9e\u5f71\u7247\u4e2d\u4f60\u53ef\u4ee5\u770b\u5230\uff0c\u9019\u7a2e\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u7684\u52d5\u4f5c\u8ecc\u8de1\u300c<strong>\u5e7e\u4e4e\u662f\u8cbc\u8457\u8eab\u9ad4<\/strong>\u300d\u9032\u884c\u7684\uff0c\u4e14\u624b\u8098\u662f\u4fdd\u6301\u5728\u8eab\u9ad4\u5f8c\u5074\u7684<\/p>\n\n\n\n<p>\u800c\u9019\u7a2e\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u540c\u6642\u80fd\u66f4\u5c08\u6ce8\u5728\u4f60\u7684\u300c\u4e09\u982d\u808c\u9577\u982d\u300d\uff0c\u800c\u4e14\u80fd\u8b93\u4e09\u982d\u808c\u9577\u982d\u5728\u6574\u500b\u904e\u7a0b\u90fd\u4fdd\u6709\u5f35\u529b\u3001\u523a\u6fc0<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u7528\u4f60\u80fd\u505a10\uff5e12\u4e0b\u7684\u91cd\u91cf<\/li><li>\u8eab\u9ad4\u7ad9\u76f4\uff0c\u6838\u5fc3\u6536\u7dca<\/li><li>\u5c07\u4f60\u7684\u624b\u8098\u3001\u4e09\u982d\u808c\u56fa\u5b9a\u5728\u8eab\u9ad4\u5f8c\u5074<\/li><li>\u6cbf\u8457\u80f8\u8154\uff0c\u5c07\u6ed1\u8f2a\u5782\u76f4\u5f80\u4e0b\u62c9<\/li><\/ol>\n\n\n\n<p>\u6574\u500b\u904e\u7a0b\u90fd\u8981\u4fdd\u6301\u80a9\u8180\u3001\u624b\u8098\u7684\u56fa\u5b9a\uff0c\u4e0d\u8981\u8ddf\u8457\u8eab\u9ad4\u6643\u52d5<\/p>\n\n\n\n<p>\u56e0\u70ba\u6574\u500b\u8eab\u9ad4\u662f\u7ad9\u76f4\u7684\u72c0\u614b\uff0c\u6bd4\u8f03\u96e3\u501f\u529b\u5176\u4ed6\u90e8\u4f4d\uff0c\u6240\u4ee5\u9019\u500b\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u52d5\u4f5c\u300c\u505a\u8d77\u4f86\u6703\u6bd4\u8f03\u5403\u529b\u300d<\/p>\n\n\n\n<p>\u56e0\u6b64\u5728\u91cd\u91cf\u7684\u9078\u64c7\u4e0a\uff0c\u53c8\u8981\u6bd4\u4e00\u822c\u7684\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u518d\u8f15\u4e00\u4e9b\uff0c\u5426\u5247\u5f88\u5bb9\u6613\u50b7\u5230\u4f60\u7684\u8098\u95dc\u7bc0\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E9%A0%AD%E6%BB%91%E8%BC%AA%E4%B8%8B%E5%A3%93%EF%BC%833_%E9%81%A0%E9%9B%A2%E8%BA%AB%E9%AB%94\"><\/span><strong>\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff033 \u9060\u96e2\u8eab\u9ad4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\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\/09\/\u4e0b\u58d33.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c - \u6ed1\u8f2a\u4e0b\u58d33\" class=\"wp-image-7381\" width=\"630\" height=\"234\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d33.jpg 880w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d33-300x111.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u58d33-768x285.jpg 768w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\u52a0\u5f37\u4f60\u7684\u300c\u4e09\u982d\u808c\u9577\u5916\u5074\u982d\u300d\uff0c\u5c31\u5fc5\u9808\u52a0\u5165\u9019\u7a2e\u8b93\u4e09\u982d\u808c\u6574\u500b\u5b64\u7acb\u51fa\u53bb\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9019\u7a2e\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u52d5\u4f5c\uff0c\u80fd\u8b93\u4f60\u7684\u4e09\u982d\u808c\u5916\u5074\u982d\u6536\u7e2e\u7684\u66f4\u5b8c\u6574\uff0c\u53ef\u4ee5\u8aaa\u662f\u5b8c\u5168\u5c08\u6ce8\u5728\u4e09\u982d\u808c\u9577\u982d\u4e86<\/p>\n\n\n\n<p>\u4e0d\u904e\u56e0\u70ba\u9019\u7a2e\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u5fc5\u9808\u300c<strong>\u8b93\u4f60\u7684\u6574\u96bb\u624b\u81c2\u8655\u65bc\u5b64\u7acb\u7684\u72c0\u614b<\/strong>\u300d\uff0c\u91cd\u91cf\u4e3b\u8981\u90fd\u6703\u662f\u7531\u4f60\u7684\u624b\u8098\u5728\u505a\u652f\u6490<\/p>\n\n\n\n<p>\u6240\u4ee5\u91cd\u91cf\u4e0a\uff0c\u6703\u662f\u6240\u6709\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u52d5\u4f5c\u4e2d\u300c\u6700\u8f15\u7684\u300d\uff0c\u4e0d\u904e\u9019\u500b\u52d5\u4f5c\u4e5f\u53ea\u9700\u8981\u8f15\u91cd\u91cf\uff0c\u5c31\u80fd\u597d\u597d\u7684\u523a\u6fc0\u5230\u4f60\u7684\u4e09\u982d\u808c\u9577\u982d<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u624b\u8098\u548c\u8eab\u9ad4\u593e\u89d2\u5448\u73fe\u7d0490\u00b0<\/li><li>\u96d9\u8173\u8e0f\u7a69\u5730\u9762\uff0c\u6838\u5fc3\u6536\u7dca<\/li><li>\u80a9\u8180\u3001\u624b\u8098\u56fa\u5b9a<\/li><li>\u5229\u7528\u5c0f\u81c2\u5c07\u6ed1\u8f2a\u5f80\u4e0b\u62c9<\/li><\/ol>\n\n\n\n<p>\u9019\u500b\u52d5\u4f5c\u5343\u842c\u4e0d\u8981\u505a\u7684\u975e\u5e38\u91cd\uff0c\u4f60\u7684\u624b\u8098\u3001\u80a9\u8180\u4e00\u5b9a\u6703\u975e\u5e38\u4e0d\u8212\u670d\uff0c\u751a\u81f3\u6703\u5f71\u97ff\u5230\u4f60\u65e5\u5f8c\u7684\u4e09\u982d\u808c\u8a13\u7df4\uff0c\u767c\u751f\u53ea\u8981\u7df4\u4e09\u982d\u808c\u5c31\u6703\u624b\u8098\u523a\u75db\u7684\u60c5\u5f62\uff01<\/p>\n\n\n\n<p>\u3000\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=\"%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%93_%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\"><\/span><strong>\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u904e\u982d\u4e09\u982d\u5c48\u4f38<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u53ea\u8981\u4f60\u5728\u4e09\u982d\u808c\u8a13\u7df4\u4e2d\u770b\u5230\u300c<strong>\u904e\u982d<\/strong>\u300d\uff0c\u4e5f\u5c31\u662f\u5c07\u4f60\u7684\u624b\u8098\u7f6e\u65bc\u982d\u90e8\u5f8c\u65b9\u7684\u52d5\u4f5c\uff0c\u5c31\u662f\u5728\u8a13\u7df4\u4f60\u7684\u300c\u4e09\u982d\u808c\u9577\u982d\u300d<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u8a66\u8457\u5c07\u4f60\u7684\u624b\u51f9\u8d77\u4f86\uff0c\u4e0a\u62ac\u81f3\u982d\u90e8\u5f8c\u65b9\uff0c\u4f60\u6703\u767c\u73fe\u4f60\u7684\u4e09\u982d\u808c\u88ab\u6574\u500b\u62c9\u4f38\u958b\u4f86\uff0c\u751a\u81f3\u6709\u4e9b\u5fae\u7684\u9178\u75db\u611f<\/p>\n\n\n\n<p>\u5176\u5be6\u9019\u5c31\u662f\u4f60\u7684\u4e09\u982d\u808c\u9577\u982d\u88ab\u5b8c\u5168\u7684\u62c9\u4f38\uff0c\u9019\u500b\u6642\u5019\u53ea\u8981\u52a0\u4e0a\u4e00\u4e9b\u5c48\u4f38\u7684\u52d5\u4f5c\uff0c\u5c31\u80fd\u4f7f\u4f60\u7684\u4e09\u982d\u808c\u9577\u982d\u88ab\u5145\u5206\u523a\u6fc0<\/p>\n\n\n\n<p>\u7c21\u55ae\u7684\u4e00\u500b\u4e09\u982d\u808c\u904e\u982d\u8a13\u7df4\uff0c\u4e5f\u80fd\u6709\u597d\u5e7e\u7a2e\u64cd\u4f5c\u65b9\u6cd5\uff0c\u5e95\u4e0b\u5c07\u4ecb\u7d39\u7d66\u4f603\u7a2e\u6700\u5e38\u898b\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8%EF%BC%831_W%E6%A7%93\"><\/span><strong>\u904e\u982d\u4e09\u982d\u5c48\u4f38\uff031 W\u69d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\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\/09\/\u904e\u982d1.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c - \u904e\u982d\u5c48\u4f381\" class=\"wp-image-7382\" width=\"612\" height=\"224\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u904e\u982d1.jpg 826w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u904e\u982d1-300x110.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u904e\u982d1-768x282.jpg 768w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u7a2e\u904e\u982d\u4e09\u982d\u5c48\u4f38\u52d5\u4f5c\uff0c\u662f\u6211\u8a8d\u70ba3\u7a2e\u88e1\u9762\u6700\u96e3\u7684\uff0c\u4f46\u56e0\u70ba\u662f\u4f7f\u7528<a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a>\uff0c\u6240\u4ee5\u6d3b\u52d5\u8ecc\u8de1\u76f8\u5c0d\u8f03\u7a69\u5b9a\u3001\u4e00\u81f4<\/p>\n\n\n\n<p>\u5982\u679c\u65b0\u624b\u60f3\u8981\u7df4\u7fd2\u7684\u8a71\uff0c\u5efa\u8b70\u4f7f\u7528W\u69d3\uff0c\u4e14\u5f9e\u7a7a\u69d3\u958b\u59cb\u7df4\u7fd2\u5b83\u7684\u52d5\u4f5c\u6a21\u5f0f\uff0c\u300c\u69d3\u9234\u904e\u982d\u4e09\u982d\u5c48\u4f38\u300d\u7d55\u5c0d\u6703\u662f\u5e6b\u52a9\u4f60\u6253\u9020\u5f37\u58ef<strong>\u4e09\u982d\u808c\u9577\u982d<\/strong>\u7684\u5229\u5668<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u624b\u7684\u63e1\u8ddd\u5927\u7d04\u662f\uff0c\u8207\u80a9\u540c\u5bec\u518d\u7565\u7a84\u4e00\u4e9b<\/li><li>\u5c07\u4f60\u7684\u624b\u8098\u4fdd\u6301\u5728\u300c\u6b63\u524d\u65b9\u300d<\/li><li>\u982d\u90e8\u7f6e\u65bc\u81e5\u63a8\u6905\u672b\u7aef<\/li><li>\u624b\u8098\u4e0b\u653e\u81f3\u8033\u6735\u7684\u4f4d\u7f6e\uff0c\u518d\u7565\u70ba\u5f80\u4e0b<\/li><li>\u4e0a\u62ac\u81f3\u4e09\u982d\u808c\u5b8c\u5168\u6253\u76f4<\/li><\/ol>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\u5f71\u7247\u4e2d\uff0c\u9664\u4e86\u7b2c\u4e00\u4e0b\u9810\u5099\u52d5\u4f5c\u7684W\u69d3\u662f\u548c\u8eab\u9ad4\u5782\u76f4\u7684\uff0c\u5176\u4ed6\u5f8c\u9762\u7684\u6b63\u5f0f\u7d44\u4e2d\uff0c\u90fd\u662f\u5c07\u4e09\u982d\u808c\u4fdd\u6301\u5728\u5927\u7d0430\uff5e45\u00b0\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u80fd\u8b93\u4f60\u7684\u300c\u4e09\u982d\u808c\u9577\u982d\u300d\u4e00\u76f4\u4fdd\u6301\u5f35\u529b\uff0c\u80fd\u6709\u6700\u5927\u7684\u611f\u53d7\u5ea6\u3001\u523a\u6fc0\uff0c\u800c\u91cd\u91cf\u9078\u64c7\u4e0a\u5c31\u9078\u4f60\u80fd\u7a69\u5b9a\u505a\u5b8c10\uff5e12\u4e0b\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u81f3\u65bc\u70ba\u4ec0\u9ebcW\u69d3\u8981\u4e0b\u964d\u5230\u8033\u6735\u4f4d\u7f6e\u518d\u5f80\u4e0b\u4e00\u4e9b\uff1f\u56e0\u70ba\u9019\u6a23\u80fd\u8b93\u4f60\u7684\u4e09\u982d\u808c\u9577\u982d\u5f97\u5230\u591a\u4e00\u9ede\u523a\u6fc0\uff0c\u4f46\u4f60\u7684\u4e09\u982d\u808c\u5168\u7a0b\u90fd\u8981\u4fdd\u6301\u7dca\u7e43\u72c0\u614b\uff0c<strong><s>\u4e0d\u8981\u624b\u5f80\u4e0b\u653e\uff0c\u6574\u96bb\u624b\u81c2\u5c31\u8ddf\u8457\u653e\u9b06<\/s><\/strong>\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8%EF%BC%832_%E5%95%9E%E9%88%B4_%E7%A2%8E%E9%A1%B1%E8%80%85\"><\/span><strong>\u904e\u982d\u4e09\u982d\u5c48\u4f38\uff032 \u555e\u9234 (\u788e\u9871\u8005)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000        \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u904e\u982d2.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c - \u904e\u982d\u5c48\u4f382\" class=\"wp-image-7383\" width=\"709\" height=\"251\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u904e\u982d2.jpg 818w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u904e\u982d2-300x106.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u904e\u982d2-768x271.jpg 768w\" sizes=\"(max-width: 709px) 100vw, 709px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u555e\u9234<\/a>\u6bd4\u8d77<a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a>\uff0c\u4f60\u6240\u80fd\u6d3b\u52d5\u7684\u7bc4\u570d\u66f4\u5927\u3001\u66f4\u81ea\u7531\uff0c\u540c\u6642\u4e5f\u80fd\u907f\u514d\u4f60\u4f7f\u7528\u904e\u91cd\u7684\u91cd\u91cf\uff0c\u56e0\u70ba\u5982\u679c\u4f60\u4f7f\u7528\u7684\u592a\u91cd\uff0c\u4f60\u662f\u9023\u7b2c\u4e00\u4e0b\u90fd\u505a\u4e0d\u8d77\u4f86\u7684\uff01<\/p>\n\n\n\n<p>\u6240\u4ee5\u6211\u975e\u5e38\u5efa\u8b70\u65b0\u624b\u7df4\u300c<strong>\u555e\u9234\u4ef0\u81e5\u4e09\u982d\u5c48\u4f38<\/strong>\u300d\uff0c\u6211\u8eab\u908a\u6709\u670b\u53cb\u525b\u63a5\u89f8\u5065\u8eab\u5e7e\u500b\u6708\u7684\uff0c\u7df4\u5b8c\u9019\u500b\u52d5\u4f5c\u4e5f\u89ba\u5f97\u4e09\u982d\u808c\u975e\u5e38\u6709\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u555e\u9234\u653e\u5728\u5927\u817f\u3001\u9760\u8fd1\u8eab\u9ad4\u7684\u4f4d\u7f6e<\/li><li>\u555e\u9234\u8ddf\u8457\u8eab\u9ad4\u9806\u52e2\u8eba\u4e0b\uff0c\u5c07\u555e\u9234\u79fb\u81f3\u80f8\u53e3<\/li><li>\u4ee5\u555e\u9234\u80f8\u63a8\u7684\u65b9\u5f0f\uff0c\u5c07\u555e\u9234\u4e0a\u63a8\u81f3\u9802\u9ede<\/li><li>\u624b\u8098\u56fa\u5b9a\uff0c\u76e1\u53ef\u80fd\u7684\u5c07\u4f60\u7684\u5c0f\u81c2\u4e0b\u653e<\/li><li>\u4e0b\u653e\u6642\uff0c\u4ee5\u5916\u516b\u7684\u624b\u52e2\u5c07\u555e\u9234\u4e0b\u653e<\/li><li>\u4e0a\u63a8\u81f3\u4e09\u982d\u808c\u5b8c\u5168\u62c9\u4f38<\/li><\/ol>\n\n\n\n<p>\u96d6\u7136\u555e\u9234\u80fd\u5e36\u7d66\u4f60\u7684\u611f\u53d7\u5ea6\u6703\u66f4\u9ad8\uff0c\u4f46\u4e5f\u56e0\u70ba<strong><strong>\u555e\u9234\u4ef0\u81e5\u4e09\u982d\u5c48\u4f38<\/strong><\/strong>\u7684\u904b\u52d5\u8ecc\u8de1\u8f03\u81ea\u7531\uff0c\u6240\u4ee5\u4e0d\u5efa\u8b70\u65b0\u624b\u4e00\u958b\u59cb\u5c31\u8b93\u4e09\u982d\u808c\u8655\u65bc30\uff5e45\u00b0\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u4f60\u53ea\u8981\u624b\u81c2\u7a0d\u5fae\u5f4e\u66f2\uff0c\u751a\u81f3\u662f\u6574\u96bb\u624b\u81c2\u5782\u76f4\u90fd\u6c92\u95dc\u4fc2\uff0c\u9019\u500b\u52d5\u4f5c\u4e3b\u8981\u5c31\u662f\u8b93\u4f60\u5728\u4fdd\u6709\u4e09\u982d\u808c\u5f35\u529b\u7684\u60c5\u6cc1\u4e0b\uff0c\u76e1\u53ef\u80fd\u7684\u4e0b\u653e\uff0c\u5728\u642d\u914d\u5916\u516b\u7684\u624b\u52e2\uff0c\u8b93\u4f60\u7684<strong>\u4e09\u982d\u808c\u9577\u982d<\/strong>\u6709\u6700\u597d\u7684\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u5efa\u8b70\u6311\u9078\u4f60\u80fd\u505a12\uff5e15\u4e0b\u7684\u91cd\u91cf\uff0c\u4e0d\u53ea\u52d5\u4f5c\u6703\u6bd4\u8f03\u7a69\u5b9a\uff0c\u4e5f\u80fd\u66f4\u5b89\u5168\u7684\u523a\u6fc0\u4f60\u7684\u4e09\u982d\u808c\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8%EF%BC%833_%E6%BB%91%E8%BC%AACable\"><\/span><strong>\u904e\u982d\u4e09\u982d\u5c48\u4f38\uff033 \u6ed1\u8f2aCable<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000     \u3000\u3000\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\/09\/\u904e\u982d3.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c - \u904e\u982d\u5c48\u4f383\" class=\"wp-image-7384\" width=\"610\" height=\"250\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u904e\u982d3.jpg 756w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u904e\u982d3-300x123.jpg 300w\" sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u300c<strong>\u6ed1\u8f2a\u904e\u982d\u4e09\u982d\u5c48\u4f38<\/strong>\u300d\u662f\u6211\u500b\u4eba\u6700\u559c\u6b61\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u4e4b\u4e00\uff0c\u56e0\u70ba\u6ed1\u8f2a\u6a5f\u7684\u597d\u8655\u5c31\u662f\u8b93\u4f60\u5728\u6536\u7e2e\u3001\u96e2\u5fc3\u968e\u6bb5\u90fd\u80fd<strong>\u4fdd\u6709\u4e09\u982d\u808c\u7684\u5f35\u529b<\/strong><\/p>\n\n\n\n<p>\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u4f60\u4e00\u6a23\u4e0d\u6703\u505a\u7684\u592a\u91cd\uff0c\u56e0\u70ba\u5982\u679c\u592a\u91cd\uff0c\u76f8\u4fe1\u6211\u300c\u4f60\u662f\u9023\u62c9\u90fd\u7121\u6cd5\u5c07\u6ed1\u8f2a\u62c9\u51fa\u4f86\u7684\u300d\uff01<\/p>\n\n\n\n<p>\u800c\u5229\u7528\u6ed1\u8f2a\u53bb\u64cd\u4f5c\u4e0d\u53ea\u5b89\u5168\u6027\u4e0a\u5f88\u9ad8\uff0c\u6c92\u529b\u7684\u6642\u5019\u9802\u591a\u624b\u653e\u6389\u800c\u5df2\uff0c\u4e5f\u80fd\u8b93\u4f60\u7684\u8eab\u9ad4\u505a\u8f14\u52a9\u7a69\u5b9a\u7684\u52d5\u4f5c\uff0c\u6240\u4ee5\u975e\u5e38\u9069\u5408\u65b0\u624b\u7df4\u7fd2<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u597d\u5408\u9069\u7684\u91cd\u91cf (\u80fd\u505a12\uff5e15\u4e0b)<\/li><li>\u80cc\u5c0d\u6ed1\u8f2acable\u6a5f\uff0c\u5c07\u7e9c\u7e69\u62c9\u81f3\u982d\u90e8\u5f8c\u65b9<\/li><li>\u80a9\u8180\u3001\u624b\u8098\u56fa\u5b9a\uff0c\u5229\u7528\u5c0f\u81c2\u5c07\u7e9c\u7e69\u62c9\u76f4<\/li><li>\u56de\u653e\u81f3\u982d\u90e8\u5f8c\u65b9\uff0c\u91cd\u8907\u52d5\u4f5c<\/li><\/ol>\n\n\n\n<p>\u5f9e\u5f71\u7247\u4e2d\u4f60\u9084\u53ef\u4ee5\u770b\u5230\uff0c\u4ed6\u52a0\u5165\u4e86\u4e00\u9ede\u52d5\u4f5c\u4e0a\u7684\u5c0f\u5de7\u601d\u300c<strong>\u6bcf\u4e0b\u56de\u653e\u6642\uff0c\u5c07\u624b\u8098\u7565\u70ba\u4e0a\u62ac<\/strong>\u300d\uff0c\u9019\u6a23\u505a\u80fd\u8b93\u4f60\u7684\u4e09\u982d\u808c\u88ab\u62c9\u4f38\u7684\u66f4\u9577\uff0c\u4e5f\u4ee3\u8868\u80fd\u6709\u66f4\u591a\u7684\u523a\u6fc0<\/p>\n\n\n\n<p>\ud83d\udc49<strong> <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><\/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_%E9%80%B2%E9%9A%8E%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93\"><\/span><strong>6. \u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u8981\u6559\u4f60\u4e00\u4e9b\u6bd4\u8f03\u9032\u968e\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u4f46\u5efa\u8b70\u4f60\u628a\u4e0a\u9762\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u505a\u719f\u4e86\u518d\u4f86\u5b78\u9019\u500b\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"140\" height=\"140\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 140px) 100vw, 140px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%91_%E9%9B%99%E6%A7%93%E6%92%90%E9%AB%94\"><\/span><strong>\u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11 \u96d9\u69d3\u6490\u9ad4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000    \u3000\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\/09\/dips.jpg\" alt=\" \u4e09\u982d\u808c\u9032\u968e\u8a13\u7df4 - \u96d9\u69d3\u6490\u9ad4\" class=\"wp-image-7385\" width=\"659\" height=\"230\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dips.jpg 822w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dips-300x105.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dips-768x268.jpg 768w\" sizes=\"(max-width: 659px) 100vw, 659px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u300c<strong><a href=\"https:\/\/physicfit.com\/dips\/\" target=\"_blank\" rel=\"noopener\" title=\"\u4e09\u982d\u808c\u7684\u96d9\u69d3\u6490\u9ad4\">\u4e09\u982d\u808c\u7684\u96d9\u69d3\u6490\u9ad4<\/a><\/strong>\u300d\u548c\u7df4\u80f8\u808c\u4e0d\u540c\u7684\u9ede\u5728\u65bc\uff1a\u7df4\u4e09\u982d\u808c\u7684\u63e1\u8ddd\u6703\u6bd4\u8f03\u7a84\uff0c\u540c\u6642\u4e5f\u6703\u6bd4\u8f03\u5c11\u7684\u8eab\u9ad4\u524d\u50be\uff0c\u8eab\u9ad4\u5e7e\u4e4e\u662f\u5782\u76f4\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u96d6\u7136\u8aaa\u9084\u662f\u6703\u7df4\u5230\u4e00\u9ede\u80f8\u808c\uff0c\u4f46\u56e0\u70ba\u7a84\u63e1+\u8eab\u9ad4\u76f4\u7acb\uff0c\u53ef\u4ee5\u5e6b\u52a9\u4f60\u66f4\u5c08\u6ce8\u5728\u4e09\u982d\u808c\u7684\u767c\u529b\u4e0a\uff0c\u52d5\u4f5c\u4e0a\u4e5f\u975e\u5e38\u7b26\u5408\u4eba\u9ad4\u529b\u5b78<\/p>\n\n\n\n<p>\u6211\u4e4b\u6240\u4ee5\u6703\u63a8\u85a6\u9019\u500b\u4e09\u982d\u808c\u9032\u968e\u8a13\u7df4\u52d5\u4f5c\uff0c\u662f\u56e0\u70ba\u5728\u516c\u5712\u88e1\u5e38\u770b\u5230\u7684\u96d9\u69d3\u5c31\u80fd\u62ff\u4f86\u7df4\u7fd2\uff0c\u4f46\u540c\u6642\u9019\u500b\u52d5\u4f5c\u4e5f\u4e0d\u662f\u5f88\u597d\u4e0a\u624b\uff0c\u6240\u4ee5\u653e\u5728\u9032\u968e\u7684\u90e8\u5206<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u624b\u63a1\u7a84\u63e1\u65b9\u5f0f\uff0c\u8b93\u624b\u81c2\u9060\u96e2\u8eab\u9ad4<\/li><li>\u8eab\u9ad4\u4fdd\u6301\u76f4\u7acb\uff0c\u624b\u8098\u56fa\u5b9a<\/li><li>\u5229\u7528\u81ea\u8eab\u91cd\u91cf\uff0c\u4e09\u982d\u808c\u81ea\u7136\u4e0b\u58d3<\/li><li>\u4e0a\u62ac\u81f3\u4e09\u982d\u808c\u5b8c\u5168\u6253\u76f4<\/li><\/ol>\n\n\n\n<p>\u5982\u679c\u4f60\u5df2\u7d93\u662f\u5065\u8eab\u8001\u624b\u4e86\uff0c\u96d9\u9ad4\u6490\u69d3\u9019\u500b\u52d5\u4f5c\u5c0d\u4f60\u4f86\u8aaa\u975e\u5e38\u8f15\u9b06\uff0c\u5efa\u8b70\u4f60\u53ef\u4ee5\u591a\u52a0\u5e7e\u7247\u69d3\u7247\uff0c\u9032\u884c\u4e09\u982d\u808c\u8ca0\u91cd\u8a13\u7df4<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u662f\u5065\u8eab\u65b0\u624b\uff0c\u52d5\u4f5c\u6a21\u5f0f\u3001\u8eab\u9ad4\u63a7\u5236\u90fd\u9084\u4e0d\u662f\u5f88\u597d\u7684\u8a71\uff0c\u5efa\u8b70\u53ef\u4ee5\u50cf\u5f71\u7247\u4e2d\u4e00\u6a23\u300c<strong>\u52a0\u5165\u5f48\u529b\u5e36<\/strong>\u300d\uff0c\u5b83\u53ef\u4ee5\u5e6b\u52a9\u4f60\u627f\u53d7\u4e00\u4e9b\u8eab\u9ad4\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u6b21\u6578\u7684\u8a71\uff0c\u65b0\u624b\u5148\u5f9e\u4e00\u7d446\uff5e8\u4e0b\u958b\u59cb\u7df4\u7fd2\uff0c\u751a\u81f3\u66f4\u5c11\u90fd\u6c92\u95dc\u4fc2\uff0c\u4e3b\u8981\u662f\u52d5\u4f5c\u8981\u505a\u6a19\u6e96\uff0c\u624d\u80fd\u6709\u6548\u7684\u523a\u6fc0\u4f60\u7684\u4e09\u982d\u808c\uff01<\/p>\n\n\n\n<p>\u800c\u7576\u4f60\u5c07\u8eab\u9ad4\u4e0a\u62ac\u81f3\u9802\u7aef\u6642\uff0c\u53ef\u4ee5\u66f4\u5c08\u6ce8\u5728\u624b\u81c2\u7684\u5b8c\u5168\u6253\u76f4\uff0c\u751a\u81f3\u662f\u591a\u505c\u75591\uff5e2\u79d2\uff0c\u9019\u6a23\u53ef\u4ee5\u6709\u6548\u7684\u5e6b\u52a9\u4f60\u523a\u6fc0<strong>\u4e09\u982d\u808c\u5167\u5074\u982d<\/strong><\/p>\n\n\n\n<p>\u56e0\u70ba<strong>\u300c\u4e09\u982d\u808c\u5167\u5074\u982d<\/strong>\u300d\u7684\u7df4\u6cd5\uff0c\u5c31\u5728\u65bc\u6700\u5f8c\u4e09\u982d\u808c\u5b8c\u5168\u6253\u76f4\u7684\u72c0\u614b\uff0c\u60f3\u8981\u8b93\u4f60\u7684<strong>\u4e09\u982d\u808c\u5167\u5074\u982d<\/strong>\u7df4\u7684\u597d\uff0c\u5c31\u5fc5\u9808\u628a\u4f60\u7684\u4e09\u982d\u808c\u5b8c\u5168\u6253\u76f4<\/p>\n\n\n\n<p>\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=\"16ffcbYymt\"><a href=\"https:\/\/physicfit.com\/dips\/\">\u3010\u96d9\u69d3\u6490\u9ad4\uff5c\u52d5\u4f5c\u6307\u5357\u3011Dips\u3001\u96d9\u69d3\u81c2\u5c48\u4f38\u5230\u5e95\u600e\u9ebc\u505a\uff1f\u4e00\u62db\u63d0\u5347\u80f8\u808c\u611f\u53d7\u5ea6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u96d9\u69d3\u6490\u9ad4\uff5c\u52d5\u4f5c\u6307\u5357\u3011Dips\u3001\u96d9\u69d3\u81c2\u5c48\u4f38\u5230\u5e95\u600e\u9ebc\u505a\uff1f\u4e00\u62db\u63d0\u5347\u80f8\u808c\u611f\u53d7\u5ea6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dips\/embed\/#?secret=16ffcbYymt\" data-secret=\"16ffcbYymt\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%92_%E4%BF%AF%E8%BA%AB%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\"><\/span><strong>\u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\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\/09\/\u4e09\u982d\u5f8c.jpg\" alt=\"\u4e09\u982d\u808c\u9032\u968e\u8a13\u7df4 - \u4fef\u8eab\u4e09\u982d\u5c48\u4f38\" class=\"wp-image-7386\" width=\"583\" height=\"247\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e09\u982d\u5f8c.jpg 745w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e09\u982d\u5f8c-300x127.jpg 300w\" sizes=\"(max-width: 583px) 100vw, 583px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u662f\u4fef\u8eab\u52d5\u4f5c\uff0c\u6240\u4ee5\u4ee3\u8868\u300c<strong>\u4f60\u7684\u80cc\u90e8\u5168\u7a0b\u90fd\u8981\u4fdd\u6301\u6c34\u5e73<\/strong>\u300d\uff0c\u4e14\u6838\u5fc3\u4e5f\u8981\u6536\u7dca<\/p>\n\n\n\n<p>\u5728\u5168\u8eab\u7dca\u7e43\u7684\u72c0\u614b\u4e0b\uff0c\u53c8\u8981\u4f60\u505a\u4e09\u982d\u5c48\u4f38\u7684\u52d5\u4f5c\uff0c\u5176\u5be6\u662f\u975e\u5e38\u56f0\u96e3\u7684\uff0c\u4f46\u537b\u80fd\u6709\u6548\u7684\u523a\u6fc0\u4f60\u7684<strong>\u4e09\u982d\u808c\u9577\u982d<\/strong>\u3001<strong>\u4e09\u982d\u808c\u5916\u5074\u982d<\/strong><\/p>\n\n\n\n<p>\u4f46\u56e0\u70ba\u4f60\u628a\u4e09\u982d\u808c\u5b64\u7acb\u51fa\u53bb\u4e86\uff0c\u91cd\u91cf\u5e7e\u4e4e\u662f\u7531\u4f60\u7684\u80a9\u8180\u3001\u624b\u8098\u5728\u627f\u64d4\uff0c\u6240\u4ee5\u555e\u9234\u7684\u91cd\u91cf\u4e5f\u8981\u9078\u7528\u6bd4\u8f03\u8f15\u7684\uff01<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u6838\u5fc3\u6536\u7dca\uff0c\u80cc\u90e8\u6253\u76f4<\/li><li>\u8eab\u9ad4\u76e1\u91cf\u4fdd\u6301\u548c\u5730\u9762\u5e73\u884c<\/li><li>\u5c07\u624b\u8098\u4e0a\u62ac\u81f3\u8d85\u904e\u8eab\u9ad4<\/li><li>\u624b\u8098\u56fa\u5b9a\uff0c\u7528\u5c0f\u81c2\u5e36\u52d5\u555e\u9234<\/li><\/ol>\n\n\n\n<p>\u8981\u6ce8\u610f\u7684\u9ede\u5c31\u662f\u300c<strong>\u624b\u8098\u8981\u56fa\u5b9a\u4f4f\uff0c\u4e0d\u8981\u8d8a\u505a\u5f80\u4e0b<\/strong>\u300d\uff0c\u8eab\u9ad4\u4e5f\u8981\u4fdd\u6301\u7a69\u56fa\uff0c\u4e0d\u8981\u8ddf\u8457\u6643\u52d5<\/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=\"%E9%80%B2%E9%9A%8E%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%93_%E5%8F%8D%E6%89%8B%E4%B8%89%E9%A0%AD%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89\"><\/span><strong>\u9032\u968e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u53cd\u624b\u4e09\u982d\u6ed1\u8f2a\u4e0b\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\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\/09\/\u53cd\u624b.jpg\" alt=\"\u4e09\u982d\u808c\u9032\u968e\u8a13\u7df4 - \u53cd\u624b\u4e09\u982d\u6ed1\u8f2a\u4e0b\u62c9\" class=\"wp-image-7387\" width=\"591\" height=\"284\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u53cd\u624b.jpg 662w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u53cd\u624b-300x144.jpg 300w\" sizes=\"(max-width: 591px) 100vw, 591px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6211\u4e4b\u6240\u4ee5\u6703\u628a\u300c<strong>\u53cd\u624b\u4e09\u982d\u6ed1\u8f2a\u4e0b\u62c9<\/strong>\u300d\u52a0\u5165\u6700\u5f8c\u4e00\u9805\u4e09\u982d\u808c\u9032\u968e\u8a13\u7df4\u52d5\u4f5c\u88e1\uff0c\u662f\u56e0\u70ba\u524d\u9762\u7684\u52d5\u4f5c\u5927\u90e8\u5206\u90fd\u662f\u91dd\u5c0d\u4f60\u7684\u4e09\u982d\u808c\u9577\u982d\u3001\u4e09\u982d\u808c\u5167\u5074\u982d<\/p>\n\n\n\n<p>\u800c\u9019\u500b\u4e09\u982d\u808c\u9032\u968e\u8a13\u7df4\u5247\u662f\u91dd\u5c0d\u4f60\u7684\u300c<strong>\u4e09\u982d\u808c\u5167\u5074\u982d<\/strong>\u300d\uff0c\u540c\u6642\u4e5f\u662f\u6211\u8a8d\u70ba\u6240\u6709\u7df4\u4e09\u982d\u808c\u5167\u5074\u982d\u4e2d\uff0c<strong>CP\u503c\u6700\u9ad8<\/strong>\u3001<strong>\u6700\u6709\u611f\u53d7\u5ea6\u7684<\/strong>\uff01<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f7f\u7528\u6ed1\u8f2a\u80fd\u8b93\u4f60\u7684\u4e09\u982d\u808c\u96a8\u6642\u4fdd\u6301\u5f35\u529b\uff0c<strong>\u55ae\u908a\u7684\u8a13\u7df4<\/strong>\u80fd\u8b93\u4f60\u66f4\u5c08\u6ce8\u5728\u4e09\u982d\u808c\u5167\u5074\u982d\u7684\u6536\u7e2e\u63a7\u5236<\/p>\n\n\n\n<p>\u66f4\u91cd\u8981\u7684\u662f\uff0c\u4f60\u4e5f\u7121\u6cd5\u505a\u975e\u5e38\u91cd\u7684\u91cd\u91cf\uff0c\u81ea\u7136\u4e5f\u5c31\u6703\u628a\u76ee\u6a19\u653e\u5728\u611f\u53d7\u5ea6\u4e0a<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u55ae\u624b\u53cd\u63e1\u4f4f\u63e1\u628a<\/li><li>\u80a9\u8180\u3001\u624b\u8098\u56fa\u5b9a<\/li><li>\u8eab\u9ad4\u4fdd\u6301\u76f4\u7acb\uff0c\u6838\u5fc3\u6536\u7dca<\/li><li>\u5c0f\u81c2\u5e36\u52d5\u6ed1\u8f2a\uff0c\u4e14\u4e0b\u62c9\u6642\u5c07\u6ed1\u8f2a<strong>\u9060\u96e2\u8eab\u9ad4<\/strong><\/li><li>\u56de\u653e\u81f3\u624b\u81c2\u548c\u8eab\u9ad4\u5448\u73fe90\u00b0\uff0c\u5373\u53ef\u4e0b\u62c9<\/li><\/ol>\n\n\n\n<p>\u5c07\u6ed1\u8f2a\u9060\u96e2\u8eab\u9ad4\u7684\u76ee\u7684\u662f\u300c<strong>\u8b93\u4f60\u7684\u4e09\u982d\u808c\u80fd\u5b64\u7acb\u51fa\u4f86<\/strong>\u300d\uff0c\u540c\u6642\u53cd\u624b\u7684\u65b9\u5f0f\u4e5f\u80fd\u523a\u6fc0\u5230\u66f4\u591a\u7684<strong>\u4e09\u982d\u808c\u5167\u5074\u982d<\/strong><\/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=\"dtyiuPEpxr\"><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lat-pulldown\/embed\/#?secret=dtyiuPEpxr\" data-secret=\"dtyiuPEpxr\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E5%B8%B8%E8%A6%8B%E7%9A%84%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\"><\/span><strong>7. \u5e38\u898b\u7684\u4e09\u982d\u808c\u8a13\u7df4\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u77e5\u9053\u4e86\u4e09\u982d\u808c\u7684\u8a13\u7df4\u52d5\u4f5c\u6709\u54ea\u4e9b\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u8981\u4f86\u548c\u4f60\u804a\u804a<strong>\u5e38\u898b\u7684\u4e09\u982d\u808c\u8a13\u7df4\u932f\u8aa4<\/strong>\uff0c\u907f\u514d\u4f60\u6709\u53d7\u50b7\u7684\u98a8\u96aa\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"144\" height=\"144\" 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: 144px) 100vw, 144px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A41_%E9%81%8E%E5%BA%A6%E8%81%B3%E8%82%A9\"><\/span><strong>\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa41 \u904e\u5ea6\u8073\u80a9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u901a\u5e38\u4f60\u5728\u505a\u4e09\u982d\u4e0b\u58d3\u52d5\u4f5c\u6642\uff0c\u9664\u4e86\u59ff\u52e2\u932f\u8aa4\u6703\u5c0e\u81f4\u904e\u5ea6\u8073\u80a9\u4ee5\u5916\uff0c\u518d\u4f86\u5c31\u662f\u56e0\u70ba\u4f60\u4f7f\u7528\u7684\u91cd\u91cf\u592a\u91cd\u4e86<\/p>\n\n\n\n<p>\u70ba\u4e86\u8981\u5c07\u91cd\u91cf\u5f80\u4e0b\u58d3\uff0c\u4f60\u7684\u8eab\u9ad4\u6703\u544a\u8a34\u4f60\uff1a<strong><s>\u8981\u7528\u5176\u4ed6\u808c\u7fa4\u5e6b\u52a9\u4f60\uff0c\u4e5f\u5c31\u662f\u4f60\u7684\u659c\u65b9\u808c<\/s><\/strong>\uff0c\u4f46\u9019\u6a23\u5176\u5be6\u5c0d\u65bc\u4f60\u7684\u4e09\u982d\u808c\u8a13\u7df4\u6548\u679c\u6703\u5f88\u5dee<\/p>\n\n\n\n<p>\u6703\u8b8a\u6210\u4f60\u7df4\u5b8c\u4e09\u982d\u4e0b\u58d3\uff0c\u4f46\u9178\u7684\u537b\u662f\u4f60\u7684\u659c\u65b9\u808c\uff0c\u5c0e\u81f4\u4f60\u7684\u4e09\u982d\u808c\u9084\u6c92\u8b8a\u5927\uff0c\u659c\u65b9\u808c\u5c31\u5148\u8b8a\u5927\u4e86\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6539\u5584\u65b9\u6cd5\uff1a <\/p>\n\n\n\n<ul><li>\u6bcf\u6b21\u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u90fd\u5148\u5f37\u5236\u5c07\u4f60\u7684\u80a9\u8180\u4e0b\u58d3<\/li><li>\u964d\u4f4e\u4f7f\u7528\u91cd\u91cf\uff0c\u5148\u6c42\u52d5\u4f5c\u7684\u7a69\u5b9a<\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A42_%E6%89%8B%E8%82%98%E6%B2%92%E6%9C%89%E5%AE%8C%E5%85%A8%E6%89%93%E7%9B%B4\"><\/span><strong>\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa42 \u624b\u8098\u6c92\u6709\u5b8c\u5168\u6253\u76f4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u8098\u6bd4\u8f03.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4-\u624b\u8098\u6253\u76f4\" class=\"wp-image-2874\" width=\"492\" height=\"256\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u8098\u6bd4\u8f03.jpg 389w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u8098\u6bd4\u8f03-300x156.jpg 300w\" sizes=\"(max-width: 492px) 100vw, 492px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u7c21\u55ae\u4e00\u500b\u624b\u8098\u6253\u76f4\u7684\u52d5\u4f5c\uff0c\u5c31\u6703\u6538\u95dc\u5230\u4f60\u7684<strong>\u4e09\u982d\u808c\u5167\u5074\u982d<\/strong>\u662f\u5426\u88ab\u5145\u5206\u523a\u6fc0\uff01<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u70ba\u4e86\u8ffd\u6c42\u66f4\u591a\u7684\u6b21\u6578\u3001\u7d44\u6578\uff0c\u751a\u81f3\u662f\u8ffd\u6c42\u66f4\u5927\u7684\u91cd\u91cf\uff0c\u800c\u6c92\u6709\u5b8c\u5168\u5c07\u624b\u8098\u6253\u76f4<\/p>\n\n\n\n<p>\u4e0b\u6b21\u53ef\u4ee5\u8a66\u8a66\u770b\u300c<strong>\u52d5\u4f5c\u653e\u6162\uff0c\u964d\u8f15\u91cd\u91cf<\/strong>\u300d\uff0c\u597d\u597d\u7684\u611f\u53d7\u4f60\u7684\u4e09\u982d\u808c\u88ab\u6536\u7dca\u7684\u611f\u89ba\uff0c\u4f60\u7684\u4e09\u982d\u808c\u4e5f\u6703\u6709\u6240\u6210\u9577<\/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=\"%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A43_%E6%89%8B%E8%82%98%E3%80%81%E6%89%8B%E8%85%95%E6%B2%92%E6%9C%89%E5%9B%BA%E5%AE%9A\"><\/span><strong>\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa43 \u624b\u8098\u3001\u624b\u8155\u6c92\u6709\u56fa\u5b9a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u8098.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4-\u624b\u8098\u56fa\u5b9a\" class=\"wp-image-2875\" width=\"581\" height=\"242\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u8098.jpg 420w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u8098-300x125.jpg 300w\" sizes=\"(max-width: 581px) 100vw, 581px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9996\u5148\u662f\u95dc\u65bc\u300c<strong>\u624b\u8098<\/strong>\u300d\u7684\u90e8\u5206\uff0c\u9664\u975e\u4eca\u5929\u4f60\u662f\u8981\u5229\u7528\u7279\u6b8a\u89d2\u5ea6\u53bb\u8a13\u7df4\u4e0d\u540c\u7684\u4e09\u982d\u808c\u808c\u7fa4\uff0c\u800c\u4e14\u5c31\u7b97\u771f\u7684\u5229\u7528\u4e0d\u540c\u89d2\u5ea6\u8a13\u7df4\u4e09\u982d\u808c\uff0c\u8eab\u9ad4\u89d2\u5ea6\u81ea\u7136\u4e5f\u6703\u518d\u5f80\u4e0b\u4e00\u4e9b\uff0c\u4e26\u4e0d\u6703\u5411\u5716\u4e2d\u4e00\u6a23\u7ad9\u90a3\u9ebc\u76f4\uff01<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u65e2\u8981\u7ad9\u5f88\u76f4\uff0c\u53c8\u60f3\u5229\u7528\u5916\u958b\u7684\u89d2\u5ea6\u505a\u4e09\u982d\u4e0b\u58d3\u7684\u52d5\u4f5c\uff0c\u9019\u6a23\u6703\u5c0e\u81f4\u4f60\u7684\u80cc\u808c\u8ddf\u8457\u4ee3\u511f\uff0c\u4e09\u982d\u808c\u7684\u523a\u6fc0\u53cd\u800c\u6703\u5f88\u5c11<\/p>\n\n\n\n<p>\u56e0\u70ba\u5716\u4e2d\u662f\u4e00\u822c\u7ad9\u59ff\u7684\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\u52d5\u4f5c\uff0c\u6240\u4ee5\u6b63\u78ba\u505a\u6cd5\u61c9\u8a72\u8981\u50cf\u5de6\u5716\u4e00\u6a23\uff0c\u5c07\u4f60\u7684\u624b\u8098\u56fa\u5b9a\u5728\u8eab\u9ad4\u5169\u5074\uff0c\u53ea\u6709\u5c0f\u81c2\u5728\u79fb\u52d5<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u8155.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4-\u624b\u8155\u56fa\u5b9a\" class=\"wp-image-2876\" width=\"519\" height=\"265\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u8155.jpg 370w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u8155-300x153.jpg 300w\" sizes=\"(max-width: 519px) 100vw, 519px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u518d\u4f86\u662f\u95dc\u65bc\u300c<strong>\u624b\u8155<\/strong>\u300d\u7684\u90e8\u5206\uff0c\u56e0\u70ba\u4eba\u7684\u624b\u8155\u672c\u4f86\u5c31\u662f\u6bd4\u8f03\u8106\u5f31\u3001\u6bd4\u8f03\u5bb9\u6613\u53d7\u50b7\u7684\u90e8\u4f4d<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u505a\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff0c\u767c\u73fe\u4f60\u7684\u624b\u8155\u90fd\u6703\u4e00\u76f4\u8ddf\u8457\u63e1\u69d3\u79fb\u52d5\uff0c\u5c31\u4ee3\u8868\u9019\u500b\u63e1\u628a\u53ef\u80fd\u4e0d\u9069\u5408\u4f60\u4e86\uff01<\/p>\n\n\n\n<p>\u800c\u901a\u5e38\u6703\u8b93\u4f60\u7684\u624b\u8155\u4e00\u76f4\u79fb\u52d5\u7684\uff0c\u90fd\u662f\u50cf\u5716\u4e2d\u9019\u7a2e\u300c<strong>\u76f4\u69d3<\/strong>\u300d\uff0c\u56e0\u70ba\u4f60\u7684\u624b\u8155\u6703\u53d7\u9650\u65bc\u76f4\u69d3\u7684\u5f62\u72c0\uff0c\u4eba\u9ad4\u70ba\u4e86\u505a\u51fa\u6700\u6709\u5229\u65bc\u767c\u529b\u7684\u59ff\u52e2\uff0c\u6240\u4ee5\u624d\u6703\u6709\u624b\u8155\u79fb\u52d5\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u9019\u500b\u6642\u5019\uff0c\u4f60\u53ef\u4ee5\u9078\u64c7\u964d\u4f4e\u91cd\u91cf\uff0c\u6216\u662f\u5229\u7528\u4e0d\u540c\u7684\u63e1\u628a\u505a\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3\uff0c\u50cf\u662f\uff1a\u7e9c\u7e69\u3001W\u69d3\uff0c\u5982\u679c\u4f60\u60f3\u4e86\u89e3\u66f4\u591a\u8a73\u7d30\u52d5\u614b\u6559\u5b78\uff0c\u53ef\u4ee5\u53c3\u8003    <strong><span class=\"has-inline-color has-vivid-red-color\"><span style=\"text-decoration: underline;\">ATHLEAN-X<\/span><\/span><\/strong> \u7684\u983b\u9053\uff1a<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u6700\u5927\u529f\u6548\u7cfb\u5217-\u4e09\u982d\u808c\u6ed1\u8f2a\u4e0b\u62c9 (\u4e2d\u6587\u5b57\u5e55)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UM9ISZKWm4E?start=325&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\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=\"%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A44_%E5%8F%AA%E7%94%A8%E5%96%AE%E4%B8%80%E8%A7%92%E5%BA%A6%E8%A8%93%E7%B7%B4%E4%B8%89%E9%A0%AD%E8%82%8C\"><\/span><strong>\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa44 \u53ea\u7528\u55ae\u4e00\u89d2\u5ea6\u8a13\u7df4\u4e09\u982d\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u5728\u7df4\u6240\u6709\u7684\u808c\u7fa4\u90fd\u4e00\u6a23\uff0c\u5982\u679c\u4f60\u53ea\u7528\u4e00\u7a2e\u89d2\u5ea6\u7df4\u4e09\u982d\u808c\uff0c\u50cf\u662f\uff1a\u6bcf\u6b21\u7df4\u4e09\u982d\u808c\u53ea\u505a\u4e09\u982d\u6ed1\u8f2a\u4e0b\u58d3<\/p>\n\n\n\n<p>\u9019\u6a23\u9577\u671f\u4e0b\u4f86\uff0c\u4f60\u7684\u4e09\u982d\u808c\u808c\u7fa4\u4e00\u5b9a\u6703\u6709\u5176\u4e2d\u4e00\u500b\u8d8a\u4f86\u8d8a\u5f31\uff0c\u751a\u81f3\u662f\u9032\u6b65\u8d8a\u4f86\u8d8a\u6162\uff01<\/p>\n\n\n\n<p>\u5728\u4e0a\u9762\u6587\u7ae0\u4e2d\u4e5f\u63d0\u5230\u5f88\u591a\u95dc\u65bc\u4e09\u982d\u808c\u8a13\u7df4\u7684\u77e5\u8b58\u3001\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u7576\u7136\u751a\u81f3\u9084\u6709\u66f4\u591a\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\u7b49\u8457\u4f60\u53bb\u767c\u73fe<\/p>\n\n\n\n<p>\u9019\u88e1\u518d\u5e6b\u4f60\u8907\u7fd2\u4e00\u6b21\uff1a<\/p>\n\n\n\n<ul><li>\u505a\u4efb\u4f55\u624b\u8098\u5c48\u4f38\u7684\u52d5\u4f5c\uff1a\u523a\u6fc0\u6574\u500b\u4e09\u982d\u808c<\/li><li>\u505a\u4efb\u4f55\u904e\u982d\u5c48\u4f38\u7684\u52d5\u4f5c\uff1a\u523a\u6fc0<strong>\u4e09\u982d\u808c\u9577\u982d<\/strong>\u5c45\u591a<\/li><li>\u505a\u4efb\u4f55\u53cd\u624b\u4e0b\u62c9\u7684\u52d5\u4f5c\uff1a\u523a\u6fc0<strong>\u4e09\u982d\u808c\u5167\u5074\u982d<\/strong>\u5c45\u591a<\/li><li>\u5c07\u624b\u8098\u6574\u500b\u9060\u96e2\u8eab\u9ad4\u3001\u5927\u89d2\u5ea6\u5b64\u7acb\uff1a\u523a\u6fc0<strong>\u4e09\u982d\u808c\u5916\u5074\u982d<\/strong>\u5c45\u591a<\/li><\/ul>\n\n\n\n<p>\u4f60\u90fd\u53ef\u4ee5\u81ea\u884c\u5229\u7528\u9019\u4e9b\u6cd5\u5247\uff0c\u53bb\u505a\u51fa\u5c0d\u65bc\u4f60\u4f86\u8aaa\u300c<strong>\u5b89\u5168\u3001\u66f4\u6709\u611f\u53d7\u5ea6<\/strong>\u300d\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c<\/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=\"%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A45_%E6%89%8B%E8%82%98%E9%81%8E%E5%BA%A6%E5%A4%96%E5%B1%95\"><\/span><strong>\u4e09\u982d\u808c\u8a13\u7df4\uff03\u932f\u8aa45 \u624b\u8098\u904e\u5ea6\u5916\u5c55<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u5167\u6536.jpg\" alt=\"\u4e09\u982d\u808c\u8a13\u7df4-\u624b\u8098\u5916\u5c55\" class=\"wp-image-2877\" width=\"478\" height=\"275\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u5167\u6536.jpg 349w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u4e09\u982d\u808c-\u624b\u5167\u6536-300x173.jpg 300w\" sizes=\"(max-width: 478px) 100vw, 478px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u6709\u4e00\u500b\u7c21\u55ae\u7684\u5c0f\u53e3\u8a23\u8981\u4ea4\u7d66\u4f60\uff1a<\/p>\n\n\n\n<ul><li>\u624b\u8098\u8d8a\u300c<strong>\u9760\u8fd1<\/strong>\u300d\u8eab\u9ad4\uff1a\u7df4\u5230\u8d8a\u591a\u4e09\u982d\u808c<\/li><li>\u624b\u8098\u8d8a\u300c<strong>\u9060\u96e2<\/strong>\u300d\u8eab\u9ad4\uff1a\u7df4\u5230\u8d8a\u591a\u80f8\u808c<\/li><\/ul>\n\n\n\n<p>\u96d6\u7136\u8aaa\u624b\u8098\u8981\u9760\u8fd1\u8eab\u9ad4\uff0c\u6703\u7df4\u5230\u6bd4\u8f03\u591a\u7684\u4e09\u982d\u808c\uff0c\u4f46\u4e5f\u4e0d\u662f\u53eb\u4f60\u8981\u628a\u624b\u8098\u7528\u529b\u7684\u8cbc\u7dca\u8eab\u9ad4\uff0c\u4f60\u53ea\u8981\u5c07\u4f60\u7684\u624b\u8098\u4ee5<strong>\u6700\u8212\u670d\u7684\u59ff\u52e2<\/strong>\u9760\u8fd1\u8eab\u9ad4\u5373\u53ef<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e5f\u6709\u624b\u8098\u904e\u5ea6\u5916\u958b\u7684\u60c5\u5f62\uff0c\u4e0b\u6b21\u8a13\u7df4\u4e09\u982d\u808c\u6642\uff0c\u4e0d\u59a8\u8a66\u8457\u5c07\u4f60\u7684\u624b\u8098\u5f80\u8eab\u9ad4\u5167\u6536\u4e00\u9ede\u5427\uff01\u9019\u6a23\u4e09\u982d\u808c\u7684\u611f\u53d7\u5ea6\u4e5f\u6703\u66f4\u597d<\/p>\n\n\n\n<p>\u3000\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=\"uYIzP6Rr79\"><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=uYIzP6Rr79\" data-secret=\"uYIzP6Rr79\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000 \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E4%B8%89%E9%A0%AD%E8%82%8C_%E2%80%93_%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CFAQ\"><\/span><strong>8. \u4e09\u982d\u808c &#8211; \u5e38\u898b\u554f\u984cFAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u5f8c\u8981\u4f86\u56de\u7b54\u4f60\u4e00\u4e9b<strong>\u9664\u4e86\u8a13\u7df4\u4ee5\u5916<\/strong>\u7684\u4e09\u982d\u808c\u554f\u984c\u5566\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"http:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"153\" height=\"153\" 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: 153px) 100vw, 153px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E4%B8%89%E9%A0%AD%E8%82%8C%E4%B8%80%E7%9B%B4%E7%B7%B4%E4%B8%8D%E5%A4%A7%EF%BC%8C%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q1\uff1a\u4e09\u982d\u808c\u4e00\u76f4\u7df4\u4e0d\u5927\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u5df2\u7d93\u597d\u597d\u5403\u3001\u4e56\u4e56\u7761\uff0c\u90a3\u5c31\u53ef\u80fd\u662f\u4e00\u4e9b\u52d5\u4f5c\u7d30\u7bc0\u4e0a\u7684\u554f\u984c\u4e86<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u6709\uff15\u500b\u4e09\u982d\u808c\u8a13\u7df4\u7684\u5e38\u898b\u932f\u8aa4\uff0c\u4f60\u53ef\u4ee5\u6aa2\u67e5\u770b\u770b\uff1a<\/p>\n\n\n\n<ul><li><strong>\u91cd\u91cf\u592a\u5927\uff0c\u9020\u6210\u8073\u80a9<\/strong><\/li><li><strong>\u624b\u8155\u6c92\u6709\u4f38\u76f4<\/strong><\/li><li><strong>\u624b\u8098\u6c92\u6709\u56fa\u5b9a or \u5411\u5916\u5c55<\/strong><\/li><li><strong>\u6c92\u6709\u591a\u89d2\u5ea6\u523a\u6fc0\u9577\u982d<\/strong><\/li><li><strong>\u6c92\u6709\u9802\u5cf0\u505c\u7559\u6536\u7e2e<\/strong><\/li><\/ul>\n\n\n\n<p>\u9019\u4e9b\u4e09\u982d\u808c\u7684\u52d5\u4f5c\u7d30\u7bc0\uff0c\u4f60\u662f\u5426\u90fd\u4fee\u6b63\u4e86\u5462\uff1f<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E7%8B%82%E7%B7%B4%E4%B8%89%E9%A0%AD%E8%82%8C%EF%BC%8C%E8%83%BD%E6%9B%B4%E5%BF%AB%E6%B6%88%E9%99%A4%E8%9D%B4%E8%9D%B6%E8%A2%96%E5%97%8E%EF%BC%9F\"><\/span><strong>Q2\uff1a\u72c2\u7df4\u4e09\u982d\u808c\uff0c\u80fd\u66f4\u5feb\u6d88\u9664\u8774\u8776\u8896\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7b54\u6848\u662f\uff1a\u4e0d\u80fd\uff01<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u5df2\u7d93\u88ab\u8774\u8776\u8896\u7684\u554f\u984c\u56f0\u64fe\u5f88\u4e45\u4e86\uff0c\u90a3\u4f60\u9700\u8981\u7684\u9664\u4e86\u662f\u5168\u8eab\u7684\u91cd\u8a13\uff0c\u518d\u4f86\u5c31\u662f\u597d\u597d\u7684\u898f\u5283\u98f2\u98df\u4f86\u6e1b\u8102\u4e86<\/p>\n\n\n\n<p>\u6709\u898f\u5f8b\u7684\u8a13\u7df4\u4f60\u7684\u4e09\u982d\u808c\uff0c\u78ba\u5be6\u53ef\u4ee5\u8b93\u4f60\u7684\u4e09\u982d\u808c\u66f4\u7d50\u5be6\uff0c\u4f46\u9084\u9700\u8981\u642d\u914d\u98f2\u98df\u4e0a\u7684\u63a7\u5236\uff0c\u624d\u80fd\u548c\u4f60\u7684\u8774\u8776\u8896\u8aaa\u518d\u898b<\/p>\n\n\n\n<p>\u5426\u5247\u53ea\u6703\u662f\u88ab\u4e00\u5c64\u539a\u539a\u8102\u80aa\u8986\u84cb\u7684\u4e09\u982d\u808c\u54e6\uff01\u800c\u4efb\u4f55\u7684\u808c\u7fa4\u90fd<strong>\u4e0d\u5efa\u8b70\u4f60\u72c2\u7df4<\/strong>\uff0c\u597d\u597d\u7684\u5b89\u6392\u4f60\u7684\u91cd\u8a13\u8ab2\u8868\u624d\u662f\u6700\u5be6\u5728\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%E4%B8%89%E9%A0%AD%E8%82%8C%E5%A4%9A%E4%B9%85%E5%8F%AF%E4%BB%A5%E7%B7%B4%E4%B8%80%E6%AC%A1%EF%BC%9F%E6%83%B3%E8%A6%81%E5%A2%9E%E8%82%8C%E7%9A%84%E8%A9%B1%E5%8F%88%E8%A6%81%E5%A4%9A%E4%B9%85%E7%B7%B4%E4%B8%80%E6%AC%A1%EF%BC%9F\"><\/span><strong>Q3\uff1a\u4e09\u982d\u808c\u591a\u4e45\u53ef\u4ee5\u7df4\u4e00\u6b21\uff1f\u60f3\u8981\u589e\u808c\u7684\u8a71\u53c8\u8981\u591a\u4e45\u7df4\u4e00\u6b21\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e09\u982d\u808c\u548c\u4e8c\u982d\u808c\uff0c\u9019\u5169\u500b\u808c\u7fa4\u90fd\u5c6c\u65bc<strong>\u5c0f\u808c\u7fa4<\/strong>\uff0c\u6240\u4ee5\u5728\u808c\u8089\u7684\u4fee\u5fa9\u901f\u5ea6\u4e0a\u81ea\u7136\u4e5f\u6703\u6bd4\u5176\u4ed6\u5927\u808c\u7fa4\u6162<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u60f3\u8981\u589e\u808c\uff0c\u540c\u6642\u53c8\u60f3\u8981\u628a\u4f60\u7684\u4e09\u982d\u808c\u7df4\u7684\u66f4\u597d\u770b\uff1a<\/p>\n\n\n\n<ul><li>\u4e00\u500b\u79ae\u62dc\u7df4\u4e00\u6b21\uff1a\u5927\u91cd\u91cf\uff0b\u8f15\u91cd\u91cf\u529b\u7aed\u7d44<\/li><li>\u4e00\u500b\u79ae\u62dc\u7df4\u5169\u6b21\uff1a\u5c07\u4f60\u7684\u9577\u982d\u3001\u5167\u5074\u982d\u3001\u5916\u5074\u982d\uff0c\u5e73\u5747\u5206\u914d\u5728\u5169\u5929\u7684\u8a13\u7df4\u4e2d<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u53ea\u60f3\u8981\u4e00\u500b\u79ae\u62dc\u7df4\u4e00\u5929\uff0c\u7576\u7136\u53ef\u4ee5\u5728\u90a3\u5929\u591a\u4e00\u9ede\u5927\u91cd\u91cf\u3001\u591a\u4e00\u9ede\u529b\u7aed\u7d44\uff0c\u8b93\u4f60\u7684\u4e09\u982d\u808c\u53ef\u4ee5\u88ab\u5145\u5206\u7684\u7834\u58de\uff0c\u518d\u4f86\u597d\u597d\u7684\u4fee\u5fa9<\/p>\n\n\n\n<p>\u4e00\u500b\u79ae\u62dc\u7df4\u4e00\u6b21\u4e09\u982d\u808c\u7684\u65b9\u6cd5\uff0c\u4e0d\u5efa\u8b70\u4f60\u7df4\u592a\u591a\u7a2e\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u53ef\u4ee5\u63114\u500b\u4e09\u982d\u808c\u52d5\u4f5c\u5373\u53ef\uff0c\u9019\u6a23\u624d\u662f\u6700\u6709\u52a9\u65bc\u589e\u808c\u7684\u65b9\u5f0f<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u662f\u60f3\u4e00\u500b\u79ae\u62dc\u7df4\u5169\u6b21\u4e09\u982d\u808c\uff0c\u90a3\u5c31\u5efa\u8b70\u5c11\u4e00\u9ede\u529b\u7aed\u7d44\uff0c\u800c\u4e14\u8981\u5e73\u5747\u5206\u914d\u4e00\u4e0b\u4f60\u7684\u4e09\u982d\u808c\u9577\u982d\u3001\u5167\u5074\u982d\u3001\u5916\u5074\u982d\u7684\u4e09\u982d\u808c\u8a13\u7df4\u83dc\u55ae<\/p>\n\n\n\n<p>\u4e00\u500b\u79ae\u62dc\u7df4\u5169\u6b21\u4e09\u982d\u808c\u7684\u65b9\u6cd5\uff0c\u4f60\u7684\u4e09\u982d\u808c\u8a13\u7df4\u83dc\u55ae\u5c31\u53ef\u4ee5\u6bd4\u8f03\u591a\u8b8a\u4e86\uff0c\u53ef\u4ee5\u90788\u500b\u4e0d\u540c\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u5c07\u5b83\u5011\u5e73\u5747\u5206\u914d\u5728\u9019\u5169\u5929\u88e1<\/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%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E4%B9%8B%E5%89%8D%EF%BC%8C%E9%9C%80%E8%A6%81%E6%9A%96%E8%BA%AB%E3%80%81%E4%BC%B8%E5%B1%95%E4%B8%80%E4%B8%8B%E5%97%8E%EF%BC%9F\"><\/span><strong>Q4\uff1a\u4e09\u982d\u808c\u8a13\u7df4\u4e4b\u524d\uff0c\u9700\u8981\u6696\u8eab\u3001\u4f38\u5c55\u4e00\u4e0b\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u53ea\u6709\u8981\u7df4\u4e09\u982d\u808c\uff0c\u6216\u662f\u4f60\u7684\u7b2c\u4e00\u500b\u52d5\u4f5c\u5c31\u662f\u628a\u64fa\u4e09\u982d\u808c\u7684\u8a13\u7df4\uff0c\u90a3\u5efa\u8b70\u4f60\u53ef\u4ee5\u5148\u6696\u8eab\u4e00\u4e0b\u518d\u958b\u59cb<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u4eca\u5929\u524d\u9762\u5df2\u7d93\u6709\u7df4\u5176\u4ed6\u808c\u7fa4\u4e86\uff0c\u5176\u5be6\u53ef\u4ee5\u505a\u500b1\uff5e2\u7d44\u8f15\u91cd\u91cf\u4e09\u982d\u808c\u52d5\u4f5c\uff0c\u5c31\u76f4\u63a5\u9032\u5165\u6b63\u5f0f\u7d44<\/p>\n\n\n\n<p>\u4e09\u982d\u808c\u6696\u8eab\u7684\u65b9\u6cd5\u4e5f\u6709\u5f88\u591a\u7a2e\uff0c\u4f60\u53ef\u4ee5\u5229\u7528\u7b49\u4e00\u4e0b\u8981\u505a\u7684\u52d5\u4f5c\u7684\u8f15\u91cd\u91cf\u6696\u8eab<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u89ba\u5f97\u9019\u6a23\u9084\u4e0d\u5920\uff0c\u90a3\u53ef\u4ee5\u8a66\u8a66\u9019\u7a2e\u66f4\u5168\u9762\u6027\u7684\u4e09\u982d\u808c\u6696\u8eab\u3001\u4f38\u5c55\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u5982\u4f55\u4f38\u5c55\u4f60\u7684\u4e09\u982d\u808c (\u4e2d\u6587\u5b57\u5e55)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/3HhiBgASRVs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7576\u7136\uff01\u4e0d\u53ea\u662f\u8a13\u7df4\u524d\u7684\u4e09\u982d\u808c\u62c9\u4f38\u3001\u6696\u8eab\uff0c\u751a\u81f3\u662f\u4e09\u982d\u808c\u7df4\u5b8c\u5f88\u9178\u75db\uff0c\u90fd\u53ef\u4ee5\u5229\u7528\u5f71\u7247\u4e2d\u7684\u65b9\u6cd5\u9032\u884c\u62c9\u4f38<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\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. <strong>\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559<\/strong>\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/a><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/a><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/a><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/a><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/a><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/a><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/a><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-muscle-training\/\"><\/a><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" 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