{"id":2975,"date":"2021-03-17T23:02:56","date_gmt":"2021-03-17T15:02:56","guid":{"rendered":"https:\/\/physicfit.com\/?p=2975"},"modified":"2022-09-23T15:59:55","modified_gmt":"2022-09-23T07:59:55","slug":"dumbbell-lateral-raise","status":"publish","type":"post","link":"https:\/\/physicfit.com\/dumbbell-lateral-raise\/","title":{"rendered":"\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1"},"content":{"rendered":"\n<p><strong>\u555e\u9234\u5074\u5e73\u8209\uff0c<a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u4e09\u89d2\u808c<\/a>\u8a13\u7df4\u7684\u7684\u7d93\u5178\u5fc5\u5b78\u52d5\u4f5cNo.1<\/strong>\uff01\u8a31\u591a\u5065\u8eab\u5c0f\u767d\u53ef\u80fd\u6703\u6709\u7591\u554f\uff1a<\/p>\n\n\n\n<ul><li>\u5074\u5e73\u8209\u6642\uff0c\u624b\u5230\u5e95\u8981\u600e\u9ebc\u63e1\u555e\u9234\u6bd4\u8f03\u597d\uff1f<\/li><li>\u5074\u5e73\u8209\u6642\uff0c\u624b\u8981\u62ac\u591a\u9ad8\uff1f\u4e0b\u653e\u53c8\u8a72\u591a\u4f4e\uff1f<\/li><li>\u70ba\u4ec0\u9ebc\u5074\u5e73\u8209\u5bb9\u6613\u8b93\u4f60\u80a9\u593e\u64e0\uff1f\u80a9\u8180\u6703\u4e0d\u8212\u670d\uff1f<\/li><\/ul>\n\n\n\n<p>\u4e00\u500b\u770b\u4f3c\u7c21\u55ae\u7684\u52d5\u4f5c\uff0c\u537b\u4e5f\u6709\u975e\u5e38\u591a\u7d30\u7bc0\u8981\u6ce8\u610f\uff01\u9019\u96c6\u52d5\u4f5c\u6307\u5357\uff0c\u5c07\u5e36\u4f60\u5b8c\u6574\u5b78\u6703\u555e\u9234\u5074\u5e73\u8209\uff5e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> 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ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#2_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89_vs_Cable%E5%81%B4%E5%B9%B3%E8%88%89\" title=\"2. \u555e\u9234\u5074\u5e73\u8209 vs Cable\u5074\u5e73\u8209\">2. \u555e\u9234\u5074\u5e73\u8209 vs Cable\u5074\u5e73\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#3_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"3. \u555e\u9234\u5074\u5e73\u8209\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">3. \u555e\u9234\u5074\u5e73\u8209\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#Step1_%E6%8C%91%E9%81%B8%E5%95%9E%E9%88%B4%EF%BC%8C%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E7%9A%84%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u9078\u64c7\u555e\u9234\u5074\u5e73\u8209\u7684\u91cd\u91cf\uff1f\">Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u9078\u64c7\u555e\u9234\u5074\u5e73\u8209\u7684\u91cd\u91cf\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#Step2_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%8C%E8%A9%B2%E5%A6%82%E4%BD%95%E6%8F%A1%E5%95%9E%E9%88%B4%EF%BC%9F\" title=\"Step2. \u555e\u9234\u5074\u5e73\u8209\uff0c\u8a72\u5982\u4f55\u63e1\u555e\u9234\uff1f\">Step2. \u555e\u9234\u5074\u5e73\u8209\uff0c\u8a72\u5982\u4f55\u63e1\u555e\u9234\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#Step3_%E8%BA%AB%E9%AB%94%E7%AB%99%E5%A7%BF%EF%BC%8C%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E6%99%82%E9%9C%80%E8%A6%81%E8%BA%AB%E9%AB%94%E5%89%8D%E5%82%BE%E5%97%8E%EF%BC%9F%E8%A7%92%E5%BA%A6%E5%A4%9A%E5%B0%91%EF%BC%9F\" title=\"Step3. \u8eab\u9ad4\u7ad9\u59ff\uff0c\u555e\u9234\u5074\u5e73\u8209\u6642\u9700\u8981\u8eab\u9ad4\u524d\u50be\u55ce\uff1f\u89d2\u5ea6\u591a\u5c11\uff1f\">Step3. \u8eab\u9ad4\u7ad9\u59ff\uff0c\u555e\u9234\u5074\u5e73\u8209\u6642\u9700\u8981\u8eab\u9ad4\u524d\u50be\u55ce\uff1f\u89d2\u5ea6\u591a\u5c11\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#Step4_%E5%9C%A8%E5%81%9A%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E6%99%82%EF%BC%8C%E6%89%8B%E8%85%95%E4%B8%80%E5%AE%9A%E8%A6%81%E4%BD%8E%E6%96%BC%E6%89%8B%E8%82%98%E5%97%8E%EF%BC%9F\" title=\"Step4. \u5728\u505a\u555e\u9234\u5074\u5e73\u8209\u6642\uff0c\u624b\u8155\u4e00\u5b9a\u8981\u4f4e\u65bc\u624b\u8098\u55ce\uff1f\">Step4. \u5728\u505a\u555e\u9234\u5074\u5e73\u8209\u6642\uff0c\u624b\u8155\u4e00\u5b9a\u8981\u4f4e\u65bc\u624b\u8098\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%8C%E6%88%91%E5%88%B0%E5%BA%95%E9%9C%80%E8%A6%81%E8%88%89%E5%A4%9A%E9%AB%98%EF%BC%9F\" title=\"Step5. \u5b8c\u6210\u4e00\u4e0b\u5074\u5e73\u8209\uff0c\u6211\u5230\u5e95\u9700\u8981\u8209\u591a\u9ad8\uff1f\">Step5. \u5b8c\u6210\u4e00\u4e0b\u5074\u5e73\u8209\uff0c\u6211\u5230\u5e95\u9700\u8981\u8209\u591a\u9ad8\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#4_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"4. \u555e\u9234\u5074\u5e73\u8209\uff13\u500b\u5e38\u898b\u932f\u8aa4\">4. \u555e\u9234\u5074\u5e73\u8209\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#%E2%9D%B6%E9%81%8E%E5%BA%A6%E8%81%B3%E8%82%A9%EF%BC%8C%E6%96%9C%E6%96%B9%E8%82%8C%E4%BB%A3%E5%84%9F\" title=\"\u2776\u904e\u5ea6\u8073\u80a9\uff0c\u659c\u65b9\u808c\u4ee3\u511f\">\u2776\u904e\u5ea6\u8073\u80a9\uff0c\u659c\u65b9\u808c\u4ee3\u511f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#%E2%9D%B7%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E5%80%9F%E5%8A%9B%EF%BC%8C%E5%B0%8E%E8%87%B4%E6%84%9F%E5%8F%97%E5%BA%A6%E4%B8%8D%E4%BD%B3\" title=\"\u2777\u8eab\u9ad4\u904e\u5ea6\u501f\u529b\uff0c\u5c0e\u81f4\u611f\u53d7\u5ea6\u4e0d\u4f73\">\u2777\u8eab\u9ad4\u904e\u5ea6\u501f\u529b\uff0c\u5c0e\u81f4\u611f\u53d7\u5ea6\u4e0d\u4f73<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#%E2%9D%B8%E6%89%8B%E8%85%95%E6%AF%94%E6%89%8B%E8%82%98%E9%AB%98%EF%BC%8C%E5%B0%8E%E8%87%B4%E8%82%98%E9%97%9C%E7%AF%80%E7%96%BC%E7%97%9B\" title=\"\u2778\u624b\u8155\u6bd4\u624b\u8098\u9ad8\uff0c\u5c0e\u81f4\u8098\u95dc\u7bc0\u75bc\u75db\">\u2778\u624b\u8155\u6bd4\u624b\u8098\u9ad8\uff0c\u5c0e\u81f4\u8098\u95dc\u7bc0\u75bc\u75db<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#5_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%96%AE%E9%82%8A%E9%80%B2%E8%A1%8C\" title=\"5. \u555e\u9234\u5074\u5e73\u8209\u5c0f\u6280\u5de7\uff1a\u55ae\u908a\u9032\u884c\">5. \u555e\u9234\u5074\u5e73\u8209\u5c0f\u6280\u5de7\uff1a\u55ae\u908a\u9032\u884c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#6_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C-FAQ\" title=\"6. \u555e\u9234\u5074\u5e73\u8209\u76f8\u95dc\u554f\u984c-FAQ\">6. \u555e\u9234\u5074\u5e73\u8209\u76f8\u95dc\u554f\u984c-FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#Q1%EF%BC%9A%E5%81%B4%E5%B9%B3%E8%88%89%E8%A9%B2%E7%94%A8%E7%AB%99%E5%A7%BF%EF%BC%9F%E9%82%84%E6%98%AF%E5%9D%90%E5%A7%BF%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\" title=\"Q1\uff1a\u5074\u5e73\u8209\u8a72\u7528\u7ad9\u59ff\uff1f\u9084\u662f\u5750\u59ff\u6bd4\u8f03\u597d\uff1f\">Q1\uff1a\u5074\u5e73\u8209\u8a72\u7528\u7ad9\u59ff\uff1f\u9084\u662f\u5750\u59ff\u6bd4\u8f03\u597d\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#Q2%EF%BC%9A%E5%81%9A%E5%81%B4%E5%B9%B3%E8%88%89%E7%9A%84%E7%95%B6%E4%B8%8B%E4%B8%8D%E6%9C%83%E6%9C%89%E6%84%9F%E8%A6%BA%EF%BC%8C%E4%BD%86%E5%81%9A%E5%AE%8C%E7%AA%81%E7%84%B6%E8%A6%BA%E5%BE%97%E4%B8%89%E9%A0%AD%E5%BE%88%E9%85%B8%EF%BC%9F\" title=\"Q2\uff1a\u505a\u5074\u5e73\u8209\u7684\u7576\u4e0b\u4e0d\u6703\u6709\u611f\u89ba\uff0c\u4f46\u505a\u5b8c\u7a81\u7136\u89ba\u5f97\u4e09\u982d\u5f88\u9178\uff1f\">Q2\uff1a\u505a\u5074\u5e73\u8209\u7684\u7576\u4e0b\u4e0d\u6703\u6709\u611f\u89ba\uff0c\u4f46\u505a\u5b8c\u7a81\u7136\u89ba\u5f97\u4e09\u982d\u5f88\u9178\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#Q3%EF%BC%9A%E5%9C%A8%E5%81%9A%E5%81%B4%E5%B9%B3%E8%88%89%E6%99%82%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A9%B2%E4%B8%8D%E8%A9%B2%E6%8A%8A%E8%82%A9%E8%83%9B%E4%B8%8B%E5%A3%93%EF%BC%9F\" title=\"Q3\uff1a\u5728\u505a\u5074\u5e73\u8209\u6642\uff0c\u5230\u5e95\u8a72\u4e0d\u8a72\u628a\u80a9\u80db\u4e0b\u58d3\uff1f\">Q3\uff1a\u5728\u505a\u5074\u5e73\u8209\u6642\uff0c\u5230\u5e95\u8a72\u4e0d\u8a72\u628a\u80a9\u80db\u4e0b\u58d3\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#Q4%EF%BC%9A%E5%A6%82%E6%9E%9C%E6%88%91%E6%83%B3%E8%B2%B7%E5%95%9E%E9%88%B4%E4%BE%86%E7%B7%B4%E7%BF%92%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%8C%E6%9C%89%E4%BB%80%E9%BA%BC%E6%8E%A8%E8%96%A6%E7%9A%84%E5%95%9E%E9%88%B4%E5%97%8E%EF%BC%9F\" title=\"Q4\uff1a\u5982\u679c\u6211\u60f3\u8cb7\u555e\u9234\u4f86\u7df4\u7fd2\u5074\u5e73\u8209\uff0c\u6709\u4ec0\u9ebc\u63a8\u85a6\u7684\u555e\u9234\u55ce\uff1f\">Q4\uff1a\u5982\u679c\u6211\u60f3\u8cb7\u555e\u9234\u4f86\u7df4\u7fd2\u5074\u5e73\u8209\uff0c\u6709\u4ec0\u9ebc\u63a8\u85a6\u7684\u555e\u9234\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-20\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#%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-22\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#%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-23\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#%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-24\" href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89_TOP3%E7%B2%BE%E8%8F%AF_%E6%90%B6%E5%85%88%E7%9C%8B\"><\/span><strong>\u555e\u9234\u5074\u5e73\u8209 TOP3\u7cbe\u83ef \u6436\u5148\u770b!!!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234\u98db\u9ce5.jpg\" alt=\"\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1\" class=\"wp-image-2105\" width=\"351\" height=\"255\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234\u98db\u9ce5.jpg 371w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234\u98db\u9ce5-300x218.jpg 300w\" sizes=\"(max-width: 351px) 100vw, 351px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u5074\u5e73\u8209\u7684\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u8166\u6d77\u88e1\u53ef\u4ee5\u8a18\u4f4f\u9019\u4e09\u9ede\u7cbe\u83ef\uff1a<\/p>\n\n\n\n<ol><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u80a9\u80db\u4e0d\u9396\u6b7b\uff0c\u659c\u65b9\u4e0d\u4ee3\u511f<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u624b\u638c\u63e1\u555e\u9234\uff0c\u624b\u8098\u5e36\u555e\u9234<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u611f\u53d7\u5ea6\u7b2c\u4e00\uff0c\u52d5\u4f5c\u884c\u7a0b\u7b2c\u4e8c<\/span><\/strong><\/li><\/ol>\n\n\n\n<p>\u628a\u9019\u4e9b\u7cbe\u83ef\u8b8a\u6210\u5c0f\u53e3\u8a23\uff0c\u66f4\u5bb9\u6613\u5728\u8a13\u7df4\u4e2d\u63d0\u9192\u81ea\u5df1<\/p>\n\n\n\n<p>\u7e7c\u7e8c\u5f80\u4e0b\u770b\uff0c\u66f4\u8a73\u7d30\u7684\u555e\u9234\u5074\u5e73\u8209\u4ecb\u7d39\uff06\u6559\u5b78 \u2193<\/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=\"Hm1xQioJ4m\"><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/embed\/#?secret=Hm1xQioJ4m\" data-secret=\"Hm1xQioJ4m\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%81%B4%E5%B9%B3%E8%88%89_%E5%8B%95%E4%BD%9C%E4%BB%8B%E7%B4%B9%EF%BC%86%E8%A8%93%E7%B7%B4%E9%83%A8%E4%BD%8D\"><\/span><strong>1. \u5074\u5e73\u8209<\/strong> <strong>\u52d5\u4f5c\u4ecb\u7d39\uff06\u8a13\u7df4\u90e8\u4f4d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E9%A3%9B%E9%B3%A5_(%E9%81%8B%E5%8B%95)\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E9%A3%9B%E9%B3%A5_(%E9%81%8B%E5%8B%95)\">\u5074\u5e73\u8209<\/a><\/strong>\uff0c<strong>Dumbbell Lateral Raise<\/strong>\uff0c\u6307\u7684\u662f\u624b\u62ac\u555e\u9234\u81f3\u6c34\u5e73\u7684<strong>\u555e\u9234\u5074\u5e73\u8209<\/strong>\uff0c\u662f\u91dd\u5c0d\u4e09\u89d2\u808c\u7684\u8a13\u7df4\u52d5\u4f5c (<strong><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u4e09\u89d2\u808c\u8a13\u7df4\u5168\u653b\u7565<\/a><\/strong>)<\/p>\n\n\n\n<p>\u5074\u5e73\u8209\u662f\u91dd\u5c0d\u4e09\u89d2\u808c\u4e2d\u675f\u7684\u8a13\u7df4\u52d5\u4f5c\uff0c\u80fd\u8b93\u4f60\u7684\u80a9\u8180\u770b\u8d77\u4f86\u66f4\u51f8\uff0c\u662f<strong>\u4e09\u89d2\u808c\u7684\u5fc5\u7df4\u7d93\u5178\u52d5\u4f5c\u4e4b\u4e00<\/strong>\uff0c\u91cd\u529b\u548c\u65bd\u529b\u65b9\u5411\u5448\u73fe\u5782\u76f4\u7684\u4e0a\u80a2\u62c9\u52d5\u4f5c<\/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\/side.jpg\" alt=\"\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1\" class=\"wp-image-7421\" width=\"524\" height=\"280\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/side.jpg 581w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/side-300x160.jpg 300w\" sizes=\"(max-width: 524px) 100vw, 524px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5074\u5e73\u8209\u4e3b\u8981\u4f7f\u7528\u5230\u7684\u90e8\u4f4d\u662f<strong>\u4e09\u89d2\u808c\u4e2d\u675f<\/strong>\uff0c\u9700\u8981<strong>\u5168\u8eab\u6027<\/strong>\u7684\u7a69\u5b9a\uff0c\u6839\u64da\u4e0d\u540c\u7684\u63e1\u6cd5\uff0c\u53ef\u4ee5\u523a\u6fc0\u5230\u4e0d\u540c\u7684<strong>\u4e09\u89d2\u808c\u808c\u675f<\/strong><\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u9084\u6709\u7d93\u5e38\u88ab\u5ffd\u7565\u7684\uff0c<strong>\u817f\u90e8<\/strong>\u505a\u7a69\u5b9a\uff0c<strong><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/abs-training-2\/\">\u6838\u5fc3\u8179\u90e8<\/a><\/strong>\u505a\u6536\u7dca\uff0c\u8eab\u9ad4\u7565\u70ba\u524d\u50be\u3001\u4fdd\u6301\u7a69\u5b9a\u4e0d\u6643\u52d5<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u5074\u5e73\u8209-1.jpg\" alt=\"\u555e\u9234\u5074\u5e73\u8209 - \u8a13\u7df4\u808c\u7fa4\" class=\"wp-image-2982\" width=\"411\" height=\"302\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u5074\u5e73\u8209-1.jpg 357w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u5074\u5e73\u8209-1-300x220.jpg 300w\" sizes=\"(max-width: 411px) 100vw, 411px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89_vs_Cable%E5%81%B4%E5%B9%B3%E8%88%89\"><\/span><strong>2. \u555e\u9234\u5074\u5e73\u8209 vs Cable\u5074\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u555e\u9234\u5074\u5e73\u8209\uff0c\u548cCable\u5074\u5e73\u8209\u6bd4\u8d77\u4f86\uff0c\u54ea\u4e00\u500b\u589e\u808c\u6548\u679c\u6bd4\u8f03\u597d\u5462\uff1f<\/p>\n\n\n\n<p>\u4e8b\u5be6\u4e0a\uff0c\u5169\u8005\u5404\u6709\u512a\u52e2<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u555e\u9234<\/a><\/strong>\u5f88\u81ea\u7531\uff0c\u53ef\u4ee5\u52a0\u5165\u5f88\u90fd\u89d2\u5ea6\u7684\u8b8a\u63db\uff0c\u4f46\u4e0b\u653e\u81f3\u5e95\u90e8\u6642\u5f35\u529b\u8f03\u5c0f<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/cable-training\/\">Cable<\/a><\/strong>\u8ecc\u8de1\u8f03\u56fa\u5b9a\uff0c\u5168\u7a0b\u90fd\u53ef\u4ee5\u4fdd\u6709\u5f35\u529b\uff0c\u4f46\u7121\u6cd5\u505a\u592a\u91cd\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u5074\u5e73\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cable\u5074\u5e73\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6d3b\u52d5\u7bc4\u570d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5927<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c0f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6d3b\u52d5\u7a69\u5b9a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u64cd\u4f5c\u91cd\u91cf<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u91cd<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u8f15<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u512a\u52e2<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u8ffd\u6c42\u4e0d\u540c\u89d2\u5ea6<br>2. \u5927\u91cd\u91cf\u8a13\u7df4<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u8ffd\u6c42\u5168\u7a0b\u5f35\u529b<br>2. \u7d30\u7bc0\u8a13\u7df4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9069\u5408\u65cf\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8ffd\u6c42\u91cd\u91cf<br>\u5c45\u5bb6\u5065\u8eab<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8ffd\u6c42\u5f35\u529b<br>\u529b\u7aed\u8a13\u7df4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u65b0\u624b\u4f86\u8aaa\uff0c\u6211\u8a8d\u70ba\u300c\u555e\u9234\u5074\u5e73\u8209\u300d\u76f8\u8f03\u65bc\u300cCable\u5074\u5e73\u8209\u300d\u66f4\u9069\u5408\u65b0\u624b\u7df4\u7fd2\uff0c\u5f9e\u4e0a\u9762\u7684\u6bd4\u8f03\u770b\u8d77\u4f86\uff0cCable\u5074\u5e73\u8209\u597d\u50cf\u6bd4\u8f03\u7a69\u5b9a<\/p>\n\n\n\n<p>\u4f46Cable\u6240\u5e36\u4f86\u7684\u5f35\u529b\uff0c\u500b\u4eba\u8a8d\u70ba\u5176\u5be6\u4e26\u4e0d\u9069\u5408\u65b0\u624b\u4f86\u64cd\u4f5c\uff0c\u6709\u6642\u5019\u751a\u81f3\u53ea\u6709\u4e00\u7247\u69d3\u7247\u7684\u5f35\u529b\u90fd\u9084\u662f\u592a\u5927\uff0c\u6700\u5f8c\u8b8a\u6210\u662f\u659c\u65b9\u808c\u5728\u4ee3\u511f<\/p>\n\n\n\n<p>\u800c<strong>\u555e\u9234\u5074\u5e73\u8209<\/strong>\u96d6\u7136\u770b\u4f3c\u4e0d\u7a69\u5b9a\uff0c\u4f46\u5efa\u7acb\u5728\u9069\u7576\u7684\u91cd\u91cf\u3001\u6b63\u78ba\u7684\u59ff\u52e2\u4e4b\u4e0b\uff0c\u4f60\u4e00\u5b9a\u53ef\u4ee5\u900f\u904e\u555e\u9234\u5074\u5e73\u8209\u4f86\u8b93\u4f60\u7684<a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/shoulder-training\/\">\u80a9\u8180<\/a>\u8b8a\u7684\u66f4\u5bec\u3001\u66f4\u51f8<\/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=\"QfFMldNNLU\"><a href=\"https:\/\/physicfit.com\/cable-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/cable-training\/embed\/#?secret=QfFMldNNLU\" data-secret=\"QfFMldNNLU\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>3. \u555e\u9234\u5074\u5e73\u8209\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u96c6\u7684\u91cd\u9ede\uff0cFocus\u5728\u555e\u9234\u5074\u5e73\u8209\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u6311\u9078\u4e00\u500b\u9069\u5408\u7684\u555e\u9234\u5074\u5e73\u8209\u91cd\u91cf<\/strong><\/li><li><strong>\u9078\u53d6\u9069\u5408\u81ea\u5df1\u7684\u555e\u9234\u63e1\u6cd5<\/strong><\/li><li><strong>\u8eab\u9ad4\u7565\u5fae\u524d\u50be\uff0c\u5e6b\u52a9\u7a69\u56fa\u8eab\u9ad4<\/strong><\/li><li><strong>3\u7a2e\u4e0d\u540c\u7684\u555e\u9234\u5074\u5e73\u8209\u89d2\u5ea6\u9078\u64c7<\/strong><\/li><li><strong>\u4fdd\u6709\u5f35\u529b\u7684\u60c5\u6cc1\u4e0b\uff0c\u8209\u81f3\u9069\u7576\u7684\u9ad8\u5ea6\uff0c\u63a7\u5236\u4e0b\u653e\u901f\u5ea6<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E6%8C%91%E9%81%B8%E5%95%9E%E9%88%B4%EF%BC%8C%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E7%9A%84%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u6311\u9078\u555e\u9234\uff0c\u5982\u4f55\u9078\u64c7\u555e\u9234\u5074\u5e73\u8209\u7684\u91cd\u91cf\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"540\" height=\"380\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf.jpg\" alt=\"\u555e\u9234\u5074\u5e73\u8209 - \u91cd\u91cf\" class=\"wp-image-2784\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf.jpg 540w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf-300x211.jpg 300w\" sizes=\"(max-width: 540px) 100vw, 540px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6311\u9078\u4e00\u500b\u53ef\u4ee5\u63a7\u5236\u7684\u555e\u9234\u91cd\u91cf\uff0c\u5728\u5074\u5e73\u8209\u904e\u7a0b\u4e2d\uff0c\u52d5\u4f5c\u80fd\u5920\u57f7\u884c\u7684\u6a19\u6e96<\/p>\n\n\n\n<p>\u5e73\u5e38\u6c92\u6709\u5065\u8eab\u7fd2\u6163\u7684\u65b0\u624b\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e <strong>\u55ae\u624b2\uff5e7\uff05\u9ad4\u91cd<\/strong> \u958b\u59cb\u7df4\u7fd2\u3002\u4f8b\u5982\uff1a70\u516c\u65a4\u7684\u4eba\uff0c\u62ff2\uff5e5\u516c\u65a4<\/p>\n\n\n\n<p>\u5982\u679c\u5e73\u5e38\u5c31\u6709\u904b\u52d5\u7fd2\u6163\u3001\u52de\u529b\u6d3b\u52d5\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e <strong>\u55ae\u624b7\uff5e10\uff05\u9ad4\u91cd<\/strong> \u958b\u59cb\u7df4\u7fd2\u3002\u4f8b\u5982\uff1a70\u516c\u65a4\u7684\u4eba\uff0c\u62ff5\uff5e7\u516c\u65a4<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u767c\u73fe\u555e\u9234\u5074\u5e73\u8209\u7684\u4f7f\u7528\u91cd\u91cf\uff0c\u6703\u6bd4\u5176\u4ed6\u808c\u7fa4\u7684\u8a13\u7df4\u91cd\u91cf\u4f86\u7684\u8f15\uff0c\u9019\u662f\u56e0\u70ba\u4e09\u89d2\u808c\u5c6c\u65bc\u5c0f\u808c\u7fa4\uff0c\u4e0d\u9069\u5408\u4e00\u958b\u59cb\u5c31\u505a\u5f88\u91cd\uff01<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f2\u516c\u65a4\u7684\u555e\u9234\u90fd\u89ba\u5f97\u5f88\u91cd\u7684\uff0c\u5efa\u8b70\u53ef\u4ee5\u8cb7\u4e00\u689d\u62c9\u529b\u5e36\u4f86\u7df4\u7fd2\u5074\u5e73\u8209\uff0c\u63a5\u4e0b\u4f86\u7684\u555e\u9234\u5074\u5e73\u8209\u6559\u5b78\u4e00\u6a23\u9069\u7528\uff5e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u3010Homegym\u3011\u555e\u9234\u63a8\u85a6&amp;\u9078\u8cfc\u6307\u5357<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%8C%E8%A9%B2%E5%A6%82%E4%BD%95%E6%8F%A1%E5%95%9E%E9%88%B4%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u555e\u9234\u5074\u5e73\u8209\uff0c\u8a72\u5982\u4f55\u63e1\u555e\u9234\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u624b\u63e1\u555e\u9234-\u5074\u5e73\u8209.jpg\" alt=\"\u555e\u9234\u5074\u5e73\u8209 - \u555e\u9234\u63e1\u6cd5\" class=\"wp-image-3184\" width=\"558\" height=\"313\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u624b\u63e1\u555e\u9234-\u5074\u5e73\u8209.jpg 365w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u624b\u63e1\u555e\u9234-\u5074\u5e73\u8209-300x168.jpg 300w\" sizes=\"(max-width: 558px) 100vw, 558px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u63a8\u85a6\uff12\u7a2e\u500b\u4eba\u89ba\u5f97\u6700\u597d\u7684\u5074\u5e73\u8209\u63e1\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u63e1\u5728\u555e\u9234\u7684\u6b63\u4e2d\u9593<\/li><li>\u63e1\u5728\u555e\u9234\u7684\u5f8c\u534a\u6bb5<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u9078\u64c7\u7684\u662f\u300c\u63e1\u5728\u555e\u9234\u7684\u6b63\u4e2d\u9593\u300d\u9019\u7a2e\u5074\u5e73\u8209\u63e1\u6cd5\uff0c\u90a3\u4f60\u63a5\u4e0b\u4f86\u5728\u505a\u5074\u5e73\u8209\u6642\uff0c\u6703\u6bd4\u8f03\u5e73\u5747\u7684\u523a\u6fc0\u5230\u4e09\u89d2\u808c\u7684\u524d\u3001\u4e2d\u3001\u5f8c\u675f<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u9078\u64c7\u7684\u662f\u300c\u63e1\u5728\u555e\u9234\u7684\u5f8c\u534a\u6bb5\u300d\u9019\u7a2e\u5074\u5e73\u8209\u63e1\u6cd5\uff0c\u90a3\u4f60\u63a5\u4e0b\u4f86\u5728\u505a\u5074\u5e73\u8209\u6642\uff0c\u6703\u6bd4\u8f03\u8457\u91cd\u5728\u523a\u6fc0\u4e09\u89d2\u808c\u4e2d\u675f\u3001\u5f8c\u675f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>(1) \u63e1\u5728\u555e\u9234\u7684<strong>\u6b63\u4e2d\u9593<\/strong> &#8211; \u555e\u9234\u5074\u5e73\u8209<\/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\/side1.jpg\" alt=\"\u63e1\u5728\u555e\u9234\u7684\u6b63\u4e2d\u9593 - \u555e\u9234\u5074\u5e73\u8209\" class=\"wp-image-7422\" width=\"480\" height=\"296\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/side1.jpg 526w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/side1-300x185.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>(2) \u63e1\u5728\u555e\u9234\u7684<strong>\u5f8c\u534a\u6bb5<\/strong> &#8211; \u555e\u9234\u5074\u5e73\u8209<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/side2.jpg\" alt=\"\u63e1\u5728\u555e\u9234\u7684\u5f8c\u534a\u6bb5 - \u555e\u9234\u5074\u5e73\u8209\" class=\"wp-image-7423\" width=\"476\" height=\"293\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/side2.jpg 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/side2-300x185.jpg 300w\" sizes=\"(max-width: 476px) 100vw, 476px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5f88\u660e\u986f\u5730\u770b\u5230\u300c\u63e1\u5728\u555e\u9234\u7684<strong>\u5f8c\u534a\u6bb5<\/strong>\u300d\u9019\u7a2e\u5074\u5e73\u8209\u63e1\u6cd5\uff0c\u5728\u5c07\u555e\u9234\u8209\u81f3\u4e0a\u7aef\u6642\uff0c\u624b\u6703\u7565\u5fae\u5f80\u659c\u4e0a\u65b9\u5e36<\/p>\n\n\n\n<p>\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u56e0\u70ba\u4f60\u662f\u63e1\u5728\u555e\u9234\u7684\u5f8c\u534a\u7aef\uff0c\u6240\u4ee5\u91cd\u529b\u81f3\u7136\u90fd\u6703\u96c6\u4e2d\u5728\u524d\u534a\u7aef\uff0c\u6240\u4ee5\u5074\u5e73\u8209\u6642\u5c31\u6703\u523a\u6fc0\u5230\u8f03\u591a\u7684\u4e09\u89d2\u808c\u4e2d\u675f\u3001\u5f8c\u675f<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E8%BA%AB%E9%AB%94%E7%AB%99%E5%A7%BF%EF%BC%8C%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E6%99%82%E9%9C%80%E8%A6%81%E8%BA%AB%E9%AB%94%E5%89%8D%E5%82%BE%E5%97%8E%EF%BC%9F%E8%A7%92%E5%BA%A6%E5%A4%9A%E5%B0%91%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u8eab\u9ad4\u7ad9\u59ff\uff0c\u555e\u9234\u5074\u5e73\u8209\u6642\u9700\u8981\u8eab\u9ad4\u524d\u50be\u55ce\uff1f\u89d2\u5ea6\u591a\u5c11\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f9d\u64da\u500b\u4eba\u7684\u5074\u5e73\u8209\u7d93\u9a57\uff0c\u6211\u4e0d\u5efa\u8b70\u5728\u505a\u555e\u9234\u5074\u5e73\u8209\u6642\uff0c<s>\u8eab\u9ad4\u7ad9\u7684\u592a\u76f4<\/s><\/p>\n\n\n\n<p>\u5ee2\u8a71\u4e0d\u591a\u8aaa\uff0c\u5148\u7d66\u4f60\u770b\u770b\u300c\u8eab\u9ad4\u76f4\u7acb\u300d\u548c\u300c\u8eab\u9ad4\u524d\u50be\u300d\u7684\u555e\u9234\u5074\u5e73\u8209\u5dee\u7570\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>(1) \u8eab\u9ad4\u76f4\u7acb &#8211; \u555e\u9234\u5074\u5e73\u8209<\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6b63.jpg\" alt=\"\u8eab\u9ad4\u76f4\u7acb - \u555e\u9234\u5074\u5e73\u8209\" class=\"wp-image-7424\" width=\"317\" height=\"329\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6b63.jpg 327w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6b63-289x300.jpg 289w\" sizes=\"(max-width: 317px) 100vw, 317px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u7684\u8eab\u9ad4\u7ad9\u7684\u5f88\u76f4\uff0c\u6240\u4ee5\u5728\u505a\u5074\u5e73\u8209\u6642\u300c<strong>\u80a9\u8180\u7684\u79fb\u52d5\u8ecc\u8de1<\/strong>\u300d\u4e5f\u6703\u548c\u4f60\u7684\u80a9\u95dc\u7bc0\u662f\u5782\u76f4\u7684\uff0c\u4e5f\u5c31\u4ee3\u8868\u6703\u7522\u751f\u5f88\u591a\u95dc\u7bc0\u6469\u64e6<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u555e\u9234\u5074\u5e73\u8209\u4e45\u4e86\u4e4b\u5f8c\uff0c\u5c0d\u90a3\u4e9b\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u8f03\u5dee\u7684\u4eba\u4f86\u8aaa\uff0c\u5c31\u6703\u7522\u751f\u6240\u8b02\u7684\u300c<strong>\u80a9\u593e\u64e0<\/strong>\u300d\uff0c\u4e5f\u662f\u5f88\u591a\u4eba\u505a\u5074\u5e73\u8209\u7684\u81f4\u547d\u50b7\uff01<\/p>\n\n\n\n<p>\u4f46\u9019\u7a2e\u300c\u8eab\u9ad4\u7ad9\u7684\u5f88\u76f4\u300d\u7684\u555e\u9234\u5074\u5e73\u8209\u4e5f\u4e0d\u662f\u932f\u8aa4\u7684\u52d5\u4f5c\uff0c\u53ea\u662f\u53d7\u50b7\u7684\u98a8\u96aa\u6703\u6bd4\u8f03\u5927\uff0c\u5efa\u8b70\u6d3b\u52d5\u5ea6\u8f03\u597d\u7684\u4eba\u518d\u53bb\u5617\u8a66\u770b\u770b<\/p>\n\n\n\n<p>\u800c\u4e14\u9019\u7a2e\u555e\u9234\u5074\u5e73\u8209\u7ad9\u59ff\u4e5f\u6709\u4e00\u500b\u7f3a\u9ede\uff0c\u5c31\u662f\u7576\u4f60\u5feb\u529b\u7aed\uff0c\u6216\u662f\u4f7f\u7528\u5927\u91cd\u91cf\u6642\uff0c\u5f88\u5bb9\u6613\u51fa\u73fe\u8073\u80a9\u3001\u8eab\u9ad4\u6643\u52d5\u7684\u4ee3\u511f<\/p>\n\n\n\n<p>\u3000  \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>(2) \u8eab\u9ad4\u524d\u50be &#8211; \u555e\u9234\u5074\u5e73\u8209<\/strong><\/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\/\u5354.jpg\" alt=\"\u8eab\u9ad4\u524d\u50be - \u555e\u9234\u5074\u5e73\u8209\" class=\"wp-image-7425\" width=\"325\" height=\"341\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5354.jpg 322w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5354-286x300.jpg 286w\" sizes=\"(max-width: 325px) 100vw, 325px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u800c\u9019\u7a2e\u300c<strong>\u8eab\u9ad4\u7565\u5fae\u524d\u50be<\/strong>\u300d\u7684\u555e\u9234\u5074\u5e73\u8209\uff0c\u56e0\u70ba\u4f60\u5df2\u7d93\u4e8b\u5148\u5c07\u4f60\u7684\u5c41\u80a1\u5f80\u5f8c\u3001\u4e0a\u534a\u8eab\u5411\u524d\u50be\u7684\uff0c\u4e00\u524d\u4e00\u5f8c\u7684\u529b\u91cf\u525b\u597d\u53ef\u4ee5\u5e6b\u52a9\u4f60\u7a69\u56fa\u8eab\u9ad4<\/p>\n\n\n\n<p>\u5373\u4f7f\u4f60\u5728\u5074\u5e73\u8209\u6642\u5df2\u7d93\u5feb\u529b\u7aed\u4e86\uff0c\u8eab\u9ad4\u4ee3\u511f\u6643\u52d5\u7684\u5e45\u5ea6\u4e5f\u4e0d\u81f3\u65bc\u5230\u592a\u56b4\u91cd\uff0c\u4f46\u9700\u8981\u6ce8\u610f\u7684\u5c31\u662f\u5728\u505a\u5074\u5e73\u8209\u6642\uff0c\u8179\u90e8\u6838\u5fc3\u8981\u6536\u7dca\u3001\u7a69\u56fa\u8eab\u9ad4<\/p>\n\n\n\n<p>\u81f3\u65bc\u8eab\u9ad4\u524d\u50be\u7684\u89d2\u5ea6\u5230\u5e95\u8981\u591a\u5c11\u6bd4\u8f03\u597d\uff1f\u500b\u4eba\u8a8d\u70ba\u4e5f\u4e0d\u8981\u904e\u5ea6\u7684\u524d\u50be\uff0c\u555e\u9234\u5074\u5e73\u8209\u7684\u8eab\u9ad4\u524d\u50be\u89d2\u5ea6\u5927\u7d04\u572820\uff5e30\u00b0\u5373\u53ef<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u7684\u8eab\u9ad4\u524d\u50be\u89d2\u5ea6\u592a\u5927\uff0c\u751a\u81f3\u5df2\u7d93\u5230\uff1e45\u00b0\u7684\u89d2\u5ea6\uff0c\u9019\u6a23\u91cd\u5fc3\u53cd\u800c\u6703\u8f49\u79fb\u5230\u4f60\u7684\u4e09\u89d2\u808c\u5f8c\u675f\u3001\u80cc\u808c\uff0c\u9019\u6a23\u5c31\u5931\u53bb\u5074\u5e73\u8209\u539f\u672c\u7684\u7528\u610f\u4e86\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E5%9C%A8%E5%81%9A%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E6%99%82%EF%BC%8C%E6%89%8B%E8%85%95%E4%B8%80%E5%AE%9A%E8%A6%81%E4%BD%8E%E6%96%BC%E6%89%8B%E8%82%98%E5%97%8E%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u5728\u505a\u555e\u9234\u5074\u5e73\u8209\u6642\uff0c\u624b\u8155\u4e00\u5b9a\u8981\u4f4e\u65bc\u624b\u8098\u55ce\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u8981\u8a0e\u8ad6\u7684\u662f\u6700\u591a\u4eba\u6709\u7684\u7591\u554f\uff0c\u540c\u6642\u4e5f\u662f\u6538\u95dc\u4f60\u5728\u505a\u555e\u9234\u5074\u5e73\u8209\u6642<strong>\u300c\u662f\u5426\u6709\u611f\u53d7\u5ea6<\/strong>\u300d\u7684\u95dc\u9375\uff01<\/p>\n\n\n\n<p>\u555e\u9234\u5074\u5e73\u8209\u7684\u64cd\u4f5c\u65b9\u6cd5\uff0c\u6211\u6703\u5206\u6210\uff13\u7a2e\uff1a<\/p>\n\n\n\n<ul><li>\u5167\u65cb\uff1a\u624b\u8098\u9ad8\u5ea6 \uff1e \u624b\u8155<\/li><li>\u5e73\u8209\uff1a\u624b\u8098\u9ad8\u5ea6 = \u624b\u8155<\/li><li>\u5916\u65cb\uff1a\u624b\u8098\u9ad8\u5ea6 \uff1c \u624b\u8155<\/li><\/ul>\n\n\n\n<p>\u5728\u9019\u88e1\u4e00\u6a23\u7528\u5f71\u7247\u6bd4\u8f03\u7684\u65b9\u5f0f\u5448\u73fe\u7d66\u4f60\u770b\uff0c\u95dc\u65bc\u9019\u4e09\u7a2e\u555e\u9234\u5074\u5e73\u8209\u7684\u89d2\u5ea6\u5dee\u7570 \u2193<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>(1) \u5167\u65cb &#8211; \u555e\u9234\u5074\u5e73\u8209<\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5167.jpg\" alt=\"\u5167\u65cb - \u555e\u9234\u5074\u5e73\u8209\" class=\"wp-image-7428\" width=\"509\" height=\"281\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5167.jpg 545w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5167-300x166.jpg 300w\" sizes=\"(max-width: 509px) 100vw, 509px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u300c\u5167\u65cb\u300d\u555e\u9234\u5074\u5e73\u8209\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u5728\u5074\u5e73\u8209\u6642\uff0c\u5c07\u4f60\u7684\u80a9\u8180\u5411\u5167\u65cb\u8f49\uff0c\u6700\u7d42\u884c\u7a0b\u624b\u8098\u4f4d\u7f6e\u9ad8\u65bc\u624b\u8155\u7684\u5074\u5e73\u8209<\/p>\n\n\n\n<p>\u800c\u9019\u4e5f\u662f\u975e\u5e38\u591a\u4eba\u559c\u6b61\u505a\u7684\u555e\u9234\u5074\u5e73\u8209\u65b9\u5f0f\u4e4b\u4e00\uff0c\u6211\u500b\u4eba\u4e5f\u662f\u90fd\u7528\u9019\u7a2e\u5167\u65cb\u5f0f\u7684\u555e\u9234\u5074\u5e73\u8209\u4f86\u7df4\u6211\u7684\u4e09\u89d2\u808c\u4e2d\u675f<\/p>\n\n\n\n<p>\u9019\u7a2e\u5167\u65cb\u555e\u9234\u5074\u5e73\u8209\uff0c\u6703\u523a\u6fc0\u5230\u6bd4\u8f03\u591a\u7684\u4e09\u89d2\u808c\u4e2d\u3001\u5f8c\u675f\uff0c\u4f46\u500b\u4eba\u8a8d\u70ba\u5167\u65cb\u7684\u89d2\u5ea6\u4e0d\u5b9c\u904e\u5927\uff0c\u5426\u5247\u5f88\u6709\u53ef\u80fd\u9020\u6210\u80a9\u593e\u64e0<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>(2) \u5e73\u8209 &#8211; \u555e\u9234\u5074\u5e73\u8209<\/strong><\/p>\n\n\n\n<p>\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\/\u4e2d.jpg\" alt=\"\u5e73\u8209 - \u555e\u9234\u5074\u5e73\u8209\" class=\"wp-image-7426\" width=\"506\" height=\"290\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e2d.jpg 535w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e2d-300x172.jpg 300w\" sizes=\"(max-width: 506px) 100vw, 506px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u7a2e\u300c\u5e73\u8209\u5f0f\u300d\u7684\u555e\u9234\u5074\u5e73\u8209\u662f<strong>\u6700\u50b3\u7d71\u7684<\/strong>\u65b9\u5f0f\u4e4b\u4e00\uff0c\u4e0d\u9700\u8981\u5f88\u591a\u7684\u6280\u5de7\uff0c\u53ea\u9700\u8981\u5c07\u4f60\u7684\u6574\u96bb\u624b\u5728\u4e0a\u8209\u7684\u904e\u7a0b\u4e2d\u300c\u76e1\u53ef\u80fd\u7684\u7dad\u6301\u5e73\u884c\u300d<\/p>\n\n\n\n<p>\u4f46\u5f9e\u5f71\u7247\u4e2d\uff0c\u4f60\u4e5f\u53ef\u4ee5\u5f88\u660e\u986f\u5730\u770b\u5230\u300c\u5074\u5e73\u8209\u81f3\u9802\u7aef\u6642\u300d\u659c\u65b9\u808c\u5176\u5be6\u9084\u662f\u88ab\u5fb5\u53ec\u5230\u5f88\u591a\uff0c\u800c\u4e14\u80a9\u593e\u64e0\u7684\u98a8\u96aa\u53ef\u4ee5\u8aaa\u662f\u4e09\u7a2e\u5074\u5e73\u8209\u4e2d\u6700\u9ad8\u7684\uff01<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u5805\u6301\u505a\u9019\u7a2e\u5e73\u8209\u5f0f\u7684\u555e\u9234\u5074\u5e73\u8209\uff0c\u5efa\u8b70\u4f60\u5074\u5e73\u8209\u7684\u52d5\u4f5c\u884c\u7a0b\u4e0d\u8981\u505a\u592a\u6eff\uff0c\u53ea\u8981\u4f60\u7684\u5074\u4e09\u89d2\u6709\u88ab\u523a\u6fc0\u5230\u5c31\u597d\uff0c\u5c31\u7b97\u53ea\u6709\u534a\u7a0b\u90fd\u53ef\u4ee5<\/p>\n\n\n\n<p>\u901a\u5e38\u6211\u6703\u628a\u9019\u7a2e\u555e\u9234\u5074\u5e73\u8209\uff0c\u653e\u5728\u6700\u5f8c\u6211<strong>\u5feb\u529b\u7aed\u6642<\/strong>\u7684\u8f15\u91cd\u91cf\u523a\u6fc0\u4e0a\uff0c\u52d5\u4f5c\u53ea\u505a\u534a\u7a0b\uff0c\u5f35\u529b\u5b8c\u5168\u653e\u5728\u6211\u7684\u5074\u4e09\u89d2\u4e0a<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong>(3) \u5916\u65cb &#8211; \u555e\u9234\u5074\u5e73\u8209<\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5916.jpg\" alt=\"\u5916\u65cb - \u555e\u9234\u5074\u5e73\u8209\" class=\"wp-image-7427\" width=\"523\" height=\"298\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5916.jpg 542w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5916-300x170.jpg 300w\" sizes=\"(max-width: 523px) 100vw, 523px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u300c\u5916\u65cb\u300d\u555e\u9234\u5074\u5e73\u8209\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u5728\u5074\u5e73\u8209\u6642\uff0c\u5c07\u4f60\u7684\u80a9\u8180\u5411\u5916\u65cb\u8f49\uff0c\u6700\u7d42\u884c\u7a0b\u624b\u8098\u4f4d\u7f6e\u4f4e\u65bc\u624b\u8155\u7684\u5074\u5e73\u8209<\/p>\n\n\n\n<p>\u9019\u7a2e\u5074\u5e73\u8209\u65b9\u5f0f\uff0c\u5766\u767d\u8aaa\u6211\u662f\u6c92\u6709\u5617\u8a66\u904e\uff0c\u56e0\u70ba\u5c07\u4f60\u7684\u624b\u8155\u4f4d\u7f6e\u9ad8\u65bc\u624b\u8098\u4f4d\u7f6e\uff0c\u5176\u5be6\u662f\u5192\u8457\u5f88\u5927\u7684\u624b\u8155\u53d7\u50b7\u98a8\u96aa\u7684\uff01<\/p>\n\n\n\n<p>\u4f46\u300c\u5916\u65cb\u300d\u555e\u9234\u5074\u5e73\u8209\u78ba\u5be6\u53ef\u4ee5\u8b93\u4f60\u628a\u5f35\u529b\u5e7e\u4e4e90\uff05\u90fd\u96c6\u4e2d\u5728\u4e09\u89d2\u808c\u4e2d\u675f\u4e0a\uff0c\u4e0d\u904e\u91cd\u91cf\u4f7f\u7528\u4e0a\u5c31\u8981\u6bd4\u5176\u4ed6\u5169\u7a2e\u555e\u9234\u5074\u5e73\u8209\u90fd\u9084\u8981\u8f15<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5167\u65cb<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5e73\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5916\u65cb<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u8098\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u76f8\u7b49<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u523a\u6fc0\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u89d2\u808c\u4e2d\u675f<br>\u4e09\u89d2\u808c\u5f8c\u675f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u89d2\u808c\u4e2d\u675f<br>\u4e09\u89d2\u808c\u524d\u675f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u89d2\u808c\u4e2d\u675f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u512a\u52e2<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u8f03\u4e0d\u6613\u53d7\u50b7<br>2. \u659c\u65b9\u4e0d\u6613\u4ee3\u511f<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u8f15\u9b06\u6613\u4e0a\u624b<br>2. \u523a\u6fc0\u6574\u500b\u80a9\u8180<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u91dd\u5c0d\u4e2d\u675f<br>2. \u91cd\u91cf\u53ef\u7528\u8f15<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u98a8\u96aa<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u89d2\u5ea6\u4e0d\u5b9c\u904e\u5927<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6613\u6709\u80a9\u593e\u64e0<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u91cd\u91cf\u4e0d\u5b9c\u904e\u91cd<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9069\u5408\u65cf\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u5065\u8eab\u65b0\u624b<br>2. \u8ffd\u6c42\u91cd\u91cf<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u5065\u8eab\u65b0\u624b<br>2. \u529b\u7aed\u8a13\u7df4<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u7d30\u7bc0\u8a13\u7df4<br>2. \u5065\u8eab\u8001\u9ce5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%8C%E6%88%91%E5%88%B0%E5%BA%95%E9%9C%80%E8%A6%81%E8%88%89%E5%A4%9A%E9%AB%98%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u5b8c\u6210\u4e00\u4e0b\u5074\u5e73\u8209\uff0c\u6211\u5230\u5e95\u9700\u8981\u8209\u591a\u9ad8\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u5074\u5e73\u8209-\u9ad8\u5ea6.jpg\" alt=\"\u555e\u9234\u5074\u5e73\u8209 - \u8209\u8d77\u9ad8\u5ea6\" class=\"wp-image-3189\" width=\"575\" height=\"323\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u5074\u5e73\u8209-\u9ad8\u5ea6.jpg 378w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u5074\u5e73\u8209-\u9ad8\u5ea6-300x168.jpg 300w\" sizes=\"(max-width: 575px) 100vw, 575px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0a\u5716\u70ba\u5074\u5e73\u8209\u6d3b\u52d5\u7bc4\u570d\uff0c<strong><span style=\"color:#14a872\" class=\"has-inline-color\">\u7da0\u8272<\/span><\/strong>\u90e8\u5206\u662f\u300c\u5c0d\u4e09\u89d2\u808c\u4e2d\u675f\u4fdd\u6709\u5f35\u529b\u300d\u7684\u90e8\u5206\uff0c<strong><span class=\"has-inline-color has-vivid-red-color\">\u7d05\u8272<\/span><\/strong>\u5247\u4ee3\u8868\u300c\u6c92\u6709\u5f35\u529b\u300d\u7684\u90e8\u5206<\/p>\n\n\n\n<p>\u53ea\u8981\u4f60\u80fd\u5728\u505a\u555e\u9234\u5074\u5e73\u8209\u6642\uff0c\u5c07\u555e\u9234<strong>\u8209\u81f3\u7da0\u8272\u5340\u584a<\/strong>\uff0c<strong>\u518d\u63a7\u5236\u4e0b\u653e\u901f\u5ea6<\/strong>\uff0c\u5c0d\u6297\u91cd\u529b\u5c0d\u65bc\u4e09\u89d2\u808c\u4e2d\u675f\u7684\u5f35\u529b\uff0c<strong>\u5c31\u662f\u6709\u6548\u7684\u5074\u5e73\u8209<\/strong>\uff01<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u4f60\u7684\u5074\u5e73\u8209\u9ad8\u5ea6\u8d8a\u63a5\u8fd1\u6c34\u5e73\uff0c\u5c0d\u65bc\u80a9\u8180\u7684\u5f35\u529b\u5c31\u8d8a\u5927\uff0c\u4f46\u9084\u662f\u5efa\u8b70\u5c31\u81ea\u5df1\u7684\u72c0\u6cc1\u53bb\u505a\u5074\u5e73\u8209\u9ad8\u5ea6\u7684\u8abf\u6574<\/p>\n\n\n\n<p>\u4e0d\u8981\u4e00\u5473\u7684\u8ffd\u6c42\u6975\u81f4\u7684\u52d5\u4f5c\u884c\u7a0b\uff0c\u9019\u6a23\u53ea\u6703\u5c0e\u81f4\u4f60\u66f4\u5feb\u53d7\u50b7\uff0c\u6700\u5f8c\u9023\u555e\u9234\u5074\u5e73\u8209\u90fd\u7df4\u4e0d\u6210\u4e86\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>4. \u555e\u9234\u5074\u5e73\u8209\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u555e\u9234\u5074\u5e73\u8209\u7684\u6642\u5f8c\uff0c\u80a9\u8180\u5f88\u9178\uff1f\u5f88\u4e0d\u8212\u670d\uff1f\u611f\u53d7\u5ea6\u5f88\u5dee\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u555e\u9234\u5074\u5e73\u8209\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6%E9%81%8E%E5%BA%A6%E8%81%B3%E8%82%A9%EF%BC%8C%E6%96%9C%E6%96%B9%E8%82%8C%E4%BB%A3%E5%84%9F\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776\u904e\u5ea6\u8073\u80a9\uff0c\u659c\u65b9\u808c\u4ee3\u511f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u505a\u555e\u9234\u5074\u5e73\u8209\u6642\uff0c\u6703\u767c\u751f\u904e\u5ea6\u8073\u80a9\u7684\u60c5\u6cc1\uff0c\u6709\u4ee5\u4e0b\u56db\u7a2e\u539f\u56e0\uff1a<\/p>\n\n\n\n<ul><li>\u624b\u63e1\u555e\u9234\u592a\u7dca<\/li><li>\u8eab\u9ad4\u7ad9\u7684\u592a\u76f4<\/li><li>\u91cd\u91cf\u4f7f\u7528\u592a\u91cd<\/li><li>\u624b\u8209\u7684\u592a\u9ad8<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u7b2c\u4e00\u7a2e\u300c\u624b\u63e1\u555e\u9234\u592a\u7dca\u300d\uff0c\u5efa\u8b70\u4f60\u53ef\u4ee5\u60f3\u50cf\u624b\u53ea\u662f\u52fe\u4f4f\u555e\u9234\uff0c\u800c\u4e3b\u8981\u662f\u7531<strong>\u624b\u8098\u53bb\u5e36\u52d5\u624b\u90e8<\/strong>\u5b8c\u6210\u5074\u5e73\u8209\uff0c\u4e14\u6bcf\u4e00\u4e0b\u5074\u5e73\u8209\u958b\u59cb\u524d\uff0c\u90fd\u5148\u5c07\u4f60\u7684\u80a9\u8180\u4e0b\u6c89\u518d\u958b\u59cb\u52d5\u4f5c<\/p>\n\n\n\n<p>\u95dc\u65bc\u555e\u9234\u5074\u5e73\u8209\u7684\u7ad9\u59ff\u554f\u984c\u9234\uff0c\u5728\u524d\u9762\u7684\u5074\u5e73\u8209\u6559\u5b78<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3<\/span><\/strong>\u63d0\u904e\uff0c\u5efa\u8b70\u63a1\u53d6\u8eab\u9ad4\u5411\u524d\u5fae\u50be\u3001\u5c41\u80a1\u5411\u5f8c\u7684\u9810\u5099\u59ff\u52e2\uff0c\u5c0d\u65bc\u5074\u5e73\u8209\u904e\u7a0b\u7684\u6574\u9ad4\u7a69\u5b9a\u6027\u4e5f\u6703\u63d0\u9ad8\u4e0d\u5c11<\/p>\n\n\n\n<p>\u300c\u91cd\u91cf\u4f7f\u7528\u7684\u592a\u91cd\u300d\u662f\u5f88\u591a\u4eba\u505a\u5074\u5e73\u8209\u7684\u901a\u75c5\uff0c\u6211\u81ea\u5df1\u4e5f\u66fe\u72af\u904e\u9019\u500b\u932f\u8aa4\uff0c\u5c0e\u81f4\u6211\u7df4\u5b8c\u5074\u5e73\u8209\uff0c\u4e0d\u4f46\u4e09\u89d2\u808c\u4e2d\u675f\u6c92\u611f\u89ba\uff0c\u659c\u65b9\u808c\u9084\u975e\u5e38\u9178\uff01<\/p>\n\n\n\n<p>\u5efa\u8b70\u9078\u53d6\u81ea\u5df1\u80fd\u63a7\u5236\u597d\u7684\u555e\u9234\u91cd\u91cf\u4f86\u7df4\u7fd2\u5074\u5e73\u8209\uff0c\u7b49\u5230\u4f60\u8d8a\u4f86\u8d8a\u719f\u6089\u5074\u5e73\u8209\u7684\u52d5\u4f5c\u6a21\u5f0f\u5f8c\uff0c\u518d\u6162\u6162\u7684\u5f80\u4e0a\u589e\u52a0\u91cd\u91cf<\/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=\"%E2%9D%B7%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E5%80%9F%E5%8A%9B%EF%BC%8C%E5%B0%8E%E8%87%B4%E6%84%9F%E5%8F%97%E5%BA%A6%E4%B8%8D%E4%BD%B3\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777\u8eab\u9ad4\u904e\u5ea6\u501f\u529b\uff0c\u5c0e\u81f4\u611f\u53d7\u5ea6\u4e0d\u4f73<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u300c\u8eab\u9ad4\u904e\u5ea6\u6643\u52d5\u300d\uff0c\u662f\u5f88\u591a\u4eba\u505a\u5074\u5e73\u8209\u5e38\u72af\u7684\u932f\uff0c\u9019\u501f\u529b\u6280\u5de7\u53ea\u9069\u5408\u5728\u5074\u5e73\u8209\u5feb\u529b\u7aed\u6642\u4f7f\u7528\uff0c\u4e0d\u61c9\u8a72\u5f9e\u7b2c\u4e00\u4e0b\u5074\u5e73\u8209\u958b\u59cb\u5c31\u4e00\u76f4\u6643\u52d5\u8eab\u9ad4<\/p>\n\n\n\n<p>\u8981\u6539\u5584\u8eab\u9ad4\u904e\u5ea6\u6643\u52d5\u7684\u932f\u8aa4\uff0c\u9664\u4e86\u53ef\u4ee5\u8abf\u6574\u81ea\u5df1\u7684\u5074\u5e73\u8209\u7ad9\u59ff\uff0c\u6539\u6210\u8eab\u9ad4\u7565\u5fae\u524d\u50be\u3001\u5c41\u80a1\u5411\u5f8c\u4f86\u7a69\u56fa\u8eab\u9ad4\uff0c\u9084\u53ef\u4ee5\u914d\u6234<strong><a href=\"https:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/weight-lifting-belt\/\">\u5065\u8eab\u8170\u5e36<\/a><\/strong>\u4f86\u5e6b\u52a9\u4f60\u7a69\u56fa<strong><a href=\"https:\/\/physicfit.com\/core-training\/\" target=\"_blank\" rel=\"noopener\" title=\"\u6838\u5fc3\">\u6838\u5fc3<\/a><\/strong><\/p>\n\n\n\n<p>\u5efa\u8b70\u964d\u8f15\u91cd\u91cf\uff0c\u5c07\u5074\u5e73\u8209\u7684\u901f\u5ea6\u653e\u6162\uff0c\u597d\u597d\u7684\u611f\u53d7\u6bcf\u4e00\u4e0b\u5074\u5e73\u8209\u6240\u5e36\u4f86\u7684\u808c\u8089\u62c9\u626f\u611f\uff0c\u4e00\u5b9a\u80fd\u8b93\u4f60\u7684\u4e09\u89d2\u808c\u4e2d\u675f\u611f\u53d7\u5ea6\u5927\u5927\u63d0\u5347\uff01<\/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=\"jDTho70gJd\"><a href=\"https:\/\/physicfit.com\/core-training\/\">\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u300c\u771f\u6b63\u7684\u300d\u529f\u80fd\uff01\u521d\u968e\u5230\u9032\u968e\u52d5\u4f5c<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u300c\u771f\u6b63\u7684\u300d\u529f\u80fd\uff01\u521d\u968e\u5230\u9032\u968e\u52d5\u4f5c &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/core-training\/embed\/#?secret=jDTho70gJd\" data-secret=\"jDTho70gJd\" 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=\"%E2%9D%B8%E6%89%8B%E8%85%95%E6%AF%94%E6%89%8B%E8%82%98%E9%AB%98%EF%BC%8C%E5%B0%8E%E8%87%B4%E8%82%98%E9%97%9C%E7%AF%80%E7%96%BC%E7%97%9B\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778\u624b\u8155\u6bd4\u624b\u8098\u9ad8\uff0c\u5c0e\u81f4\u8098\u95dc\u7bc0\u75bc\u75db<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6703\u51fa\u73fe\u9019\u7a2e\u5074\u5e73\u8209\u7684\u932f\u8aa4\u52d5\u4f5c\uff0c\u901a\u5e38\u90fd\u662f\u56e0\u70ba\u4f60\u592a\u60f3\u628a\u555e\u9234\u5074\u5e73\u8209\u523090\u00b0\uff0c\u4f46\u4f60\u7684\u624b\u8098\u8ddf\u4e0d\u4e0a\u9019\u500b\u91cd\u91cf\uff0c\u5c0e\u81f4\u53ea\u6709\u4f60\u7684\u624b\u8155\u88ab\u8209\u4e0a\u53bb<\/p>\n\n\n\n<p>\u9577\u671f\u9019\u6a23\u4e0b\u4f86\uff0c\u4e00\u5b9a\u6703\u5c0e\u81f4\u4f60\u7684\u624b\u8098\u3001\u624b\u8155\u975e\u5e38\u7684\u4e0d\u8212\u670d\uff0c\u751a\u81f3\u662f\u56b4\u91cd\u7684\u53d7\u50b7\uff01<\/p>\n\n\n\n<p>\u70ba\u4e86\u907f\u514d\u9019\u7a2e\u932f\u8aa4\u767c\u751f\uff0c\u5efa\u8b70\u4f60\u6311\u9078\u8f15\u4e00\u9ede\u7684\u91cd\u91cf\uff0c\u5148\u597d\u597d\u628a\u5074\u5e73\u8209\u7684\u52d5\u4f5c\u505a\u597d\uff0c\u751a\u81f3\u662f\u8209\u523070\uff5e80\u00b0\u7684\u89d2\u5ea6\u5c31\u597d<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/wrist-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/wrist-wrap\/\">\u3010\u81e5\u63a8\u6700\u4f73\u5e6b\u624b\u30117\u6b3e\u8b77\u8155\u63a8\u85a6\uff1a\u4fdd\u8b77\u4f60\u7684\u624b\u8155\uff0c\u544a\u5225\u53d7\u50b7\u3001\u75bc\u75db\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\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=\"5_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%96%AE%E9%82%8A%E9%80%B2%E8%A1%8C\"><\/span><strong>5. \u555e\u9234\u5074\u5e73\u8209\u5c0f\u6280\u5de7\uff1a\u55ae\u908a\u9032\u884c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\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\/\u6280\u5de7\u6e2c.jpg\" alt=\"\u555e\u9234\u5074\u5e73\u8209\u5c0f\u6280\u5de7\uff1a\u55ae\u908a\u9032\u884c\" class=\"wp-image-7429\" width=\"780\" height=\"266\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6280\u5de7\u6e2c.jpg 962w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6280\u5de7\u6e2c-300x102.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6280\u5de7\u6e2c-768x262.jpg 768w\" sizes=\"(max-width: 780px) 100vw, 780px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u300c<strong>\u55ae\u908a\u9032\u884c<\/strong>\u300d\u7684\u5074\u5e73\u8209\u80fd\u5e6b\u52a9\u4f60\u66f4\u5c08\u6ce8\u5728\u4e09\u89d2\u808c\u4e2d\u675f\u7684\u767c\u529b\uff0c\u53e6\u4e00\u96bb\u624b\u53ef\u4ee5\u6309\u8457\u81ea\u5df1\u7684\u659c\u65b9\u808c\uff0c\u4e00\u65b9\u9762\u53ef\u4ee5\u6e1b\u5c11\u659c\u65b9\u808c\u4ee3\u511f\u7684\u6a5f\u6703\uff0c\u53e6\u4e00\u65b9\u9762\u53ef\u4ee5\u611f\u53d7\u5230\u54ea\u500b\u89d2\u5ea6\u6642\uff0c\u4f60\u7684\u659c\u65b9\u808c\u958b\u59cb\u5354\u52a9\u767c\u529b<\/p>\n\n\n\n<p>\u91cd\u91cf\u9078\u64c7\u4e0a\u4e00\u5b9a\u8981\u6bd4\u4f60\u5e73\u5e38\u505a\u5074\u5e73\u8209\u7684\u91cd\u91cf\u9084\u8981\u300c\u8f15\u300d\uff0c\u56e0\u70ba\u4f60\u53ea\u6709\u5176\u4e2d\u4e00\u908a\u7684\u80a9\u8180\u5728\u767c\u529b\uff0c\u6c92\u6709\u592a\u591a\u7684\u808c\u7fa4\u53ef\u4ee5\u8b93\u4f60\u501f\u529b<\/p>\n\n\n\n<p>\u81f3\u65bc\u8981\u9078\u64c7\u7ad9\u59ff or \u5750\u59ff\u4f86\u9032\u884c\u55ae\u908a\u5074\u5e73\u8209\u5462\uff1f\u500b\u4eba\u5efa\u8b70\u662f\u4ee5\u300c<strong>\u5750\u59ff<\/strong>\u300d\u70ba\u4e3b\uff0c\u56e0\u70ba\u5750\u59ff\u5074\u5e73\u8209\u6bd4\u8f03\u6c92\u8fa6\u6cd5\u8b93\u4f60\u9760\u4e0b\u80a2\u7684\u529b\u91cf\u501f\u529b\uff0c\u611f\u53d7\u5ea6\u53ef\u4ee5\u66f4\u5c08\u6ce8\u5728\u4e09\u89d2\u808c\u4e2d\u675f\u4e0a<\/p>\n\n\n\n<p>\u6700\u5f8c\uff0c\u5efa\u8b70\u4f60\u53ef\u4ee5\u5f9e\u4f60\u6bd4\u8f03\u5f31\u7684\u90a3\u908a\u958b\u59cb\u9032\u884c\u5074\u5e73\u8209\uff0c\u50cf\u662f\uff1a\u6211\u7684\u5de6\u80a9\u6bd4\u8f03\u5f31\uff0c\u90a3\u6211\u5c31\u5148\u5f9e\u5de6\u908a\u958b\u59cb\u505a\u5074\u5e73\u8209<\/p>\n\n\n\n<p>\u9019\u6a23\u80fd\u5e6b\u52a9\u4f60\u76e1\u53ef\u80fd\u7684\u6e1b\u5c11\u80a9\u8180\u5169\u908a\u7684\u808c\u8089\u5931\u8861\uff0c\u4e5f\u80fd\u5f37\u5316\u4f60\u80a9\u8180\u8f03\u5f31\u7684\u90e8\u5206<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"BHT04ZEEZ9\"><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=BHT04ZEEZ9\" data-secret=\"BHT04ZEEZ9\" 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=\"6_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C-FAQ\"><\/span><strong>6. \u555e\u9234\u5074\u5e73\u8209\u76f8\u95dc\u554f\u984c-FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u5f8c\u8981\u4f86\u70ba\u4f60\u89e3\u7b54\u4e00\u4e9b\u555e\u9234\u5074\u5e73\u8209\u7684\u76f8\u95dc\u554f\u984c\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E5%81%B4%E5%B9%B3%E8%88%89%E8%A9%B2%E7%94%A8%E7%AB%99%E5%A7%BF%EF%BC%9F%E9%82%84%E6%98%AF%E5%9D%90%E5%A7%BF%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\"><\/span><strong>Q1\uff1a\u5074\u5e73\u8209\u8a72\u7528\u7ad9\u59ff\uff1f\u9084\u662f\u5750\u59ff\u6bd4\u8f03\u597d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u500b\u4eba\u5efa\u8b70\u63a1\u300c\u5750\u59ff\u300d\u555e\u9234\u5074\u5e73\u8209\u6bd4\u8f03\u597d\uff0c\u4e00\u65b9\u9762\u662f\u53ef\u4ee5\u6e1b\u5c11\u4e0b\u80a2\u7684\u501f\u529b\uff0c\u53e6\u4e00\u65b9\u9762\u662f\u5750\u8457\u53ef\u4ee5\u4e0d\u7528\u4e00\u76f4\u64d4\u5fc3\u8eab\u9ad4\u6703\u6643\u4f86\u6643\u53bb<\/p>\n\n\n\n<p>\u4f46\u95dc\u65bc\u5074\u5e73\u8209\u59ff\u52e2\u7684\u9078\u64c7\uff0c\u9084\u662f\u8981\u4f9d\u64da\u500b\u4eba\u7684\u7fd2\u6163\u70ba\u4e3b\uff0c\u53ea\u8981\u4f60\u80fd\u627e\u5230\u5074\u5e73\u8209\u7684\u611f\u53d7\u5ea6\uff0c\u4e14\u80fd\u76e1\u53ef\u80fd\u7684\u6e1b\u5c11\u5176\u4ed6\u808c\u7fa4\u7684\u4ee3\u511f\uff0c\u5c31\u662f\u597d\u7684\u5074\u5e73\u8209\u59ff\u52e2<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u5065\u8eab\u65b0\u624b\uff0c\u7b2c\u4e00\u6b21\u5617\u8a66\u555e\u9234\u5074\u5e73\u8209\u9019\u500b\u52d5\u4f5c\uff0c\u4e0d\u59a8\u8a66\u770b\u770b\u9019\u7a2e\u5750\u59ff\u7684\u555e\u9234\u5074\u5e73\u8209\uff0c\u4e00\u5b9a\u80fd\u5e6b\u4f60\u66f4\u5feb\u627e\u5230\u611f\u53d7\u5ea6\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E5%81%9A%E5%81%B4%E5%B9%B3%E8%88%89%E7%9A%84%E7%95%B6%E4%B8%8B%E4%B8%8D%E6%9C%83%E6%9C%89%E6%84%9F%E8%A6%BA%EF%BC%8C%E4%BD%86%E5%81%9A%E5%AE%8C%E7%AA%81%E7%84%B6%E8%A6%BA%E5%BE%97%E4%B8%89%E9%A0%AD%E5%BE%88%E9%85%B8%EF%BC%9F\"><\/span><strong>Q2\uff1a\u505a\u5074\u5e73\u8209\u7684\u7576\u4e0b\u4e0d\u6703\u6709\u611f\u89ba\uff0c\u4f46\u505a\u5b8c\u7a81\u7136\u89ba\u5f97\u4e09\u982d\u5f88\u9178\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u662f\u56e0\u70ba\u4f60\u5728\u505a\u5074\u5e73\u8209\u6642\u300c<strong>\u624b\u63e1\u5f97\u592a\u7dca<\/strong>\u300d\uff0c\u5c0e\u81f4\u4f60\u6574\u96bb\u624b\u81c2\u90fd\u5728\u51fa\u529b\uff0c\u505a\u5b8c\u5074\u5e73\u8209\u7576\u7136\u6574\u96bb\u624b\u81c2\u90fd\u6703\u5f88\u9178\u56c9\uff01<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f60\u5728\u505a\u555e\u9234\u5074\u5e73\u8209\u6642\uff0c\u624b\u53ea\u8981\u63e1\u4f4f\u555e\u9234\u5c31\u597d\uff0c\u4e0d\u8981\u63e1\u5f97\u592a\u7dca\uff0c\u60f3\u50cf\u8981\u7528\u4f60\u7684\u624b\u8098\u5c07\u555e\u9234\u5e36\u8d77<\/p>\n\n\n\n<p>\u5982\u679c\u9084\u662f\u89ba\u5f97\u4f60\u7684\u4e09\u982d\u808c\u5f88\u9178\uff0c\u5efa\u8b70\u53ef\u4ee5\u914d\u6234<strong><a href=\"https:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lifting-straps\/\">\u62c9\u529b\u5e36<\/a><\/strong>\uff0c\u5e6b\u52a9\u4f60\u6e1b\u5c11\u624b\u63e1\u592a\u7dca\u7684\u60c5\u5f62\u767c\u751f\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"NF09HfUB4k\"><a href=\"https:\/\/physicfit.com\/lifting-straps\/\">\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lifting-straps\/embed\/#?secret=NF09HfUB4k\" data-secret=\"NF09HfUB4k\" 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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E5%9C%A8%E5%81%9A%E5%81%B4%E5%B9%B3%E8%88%89%E6%99%82%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A9%B2%E4%B8%8D%E8%A9%B2%E6%8A%8A%E8%82%A9%E8%83%9B%E4%B8%8B%E5%A3%93%EF%BC%9F\"><\/span><strong>Q3\uff1a\u5728\u505a\u5074\u5e73\u8209\u6642\uff0c\u5230\u5e95\u8a72\u4e0d\u8a72\u628a\u80a9\u80db\u4e0b\u58d3\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u95dc\u65bc\u505a\u5074\u5e73\u8209\u6642\u300c<strong>\u80a9\u80db\u8a72\u4e0d\u8a72\u4e0b\u58d3<\/strong>\u300d\u9019\u500b\u554f\u984c\uff0c\u6211\u8a8d\u70ba\u662f\u500b\u4eba\u9078\u64c7\uff0c\u4f46\u6709\u6368\u4e00\u5b9a\u5c31\u6709\u5f97\uff1a<\/p>\n\n\n\n<ul><li>\u4e0b\u58d3\u80a9\u80db\uff1a\u5074\u5e73\u8209\u5168\u7a0b\uff0c\u523b\u610f\u5c07\u80a9\u80db\u4e0b\u58d3<\/li><li>\u653e\u9b06\u80a9\u80db\uff1a\u5074\u5e73\u8209\u5168\u7a0b\uff0c\u80a9\u80db\u96a8\u52d5\u4f5c\u64fa\u52d5<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u9078\u64c7\u7684\u662f\u300c<strong>\u5168\u7a0b\u4e0b\u58d3\u80a9\u80db<\/strong>\u300d\u7684\u5074\u5e73\u8209\u65b9\u5f0f\uff0c\u5efa\u8b70\u4f60\u8209\u8d77\u7684\u89d2\u5ea6\u53ef\u4ee5\u523070\uff5e80\u00b0\u5c31\u597d\uff0c\u5229\u7528\u6700\u4e0d\u5bb9\u6613\u4ee3\u511f\u7684\u59ff\u52e2\uff0c\u63db\u53d6\u4f60\u7684\u5074\u5e73\u8209\u6d3b\u52d5\u7bc4\u570d<\/p>\n\n\n\n<p>\u5728\u4eba\u9ad4\u7684\u81ea\u7136\u6a5f\u5236\u4e0b\uff0c\u80a9\u8180\u4e0a\u8209\u7684\u904e\u7a0b\u4e2d\u4e00\u5b9a\u6703\u6709<strong>\u80a9\u80db\u9aa8\u79fb\u52d5<\/strong>\u7684\u7522\u751f\uff0c\u6240\u4ee5\u4f60\u9078\u64c7\u7684\u662f\u300c<strong>\u5168\u7a0b\u4e0b\u58d3\u80a9\u80db<\/strong>\u300d\u7684\u5074\u5e73\u8209\u65b9\u5f0f\uff0c\u6d3b\u52d5\u5ea6\u81ea\u7136\u4e5f\u6703\u53d7\u9650<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u9078\u64c7\u7684\u662f\u300c<strong>\u96a8\u52d5\u4f5c\u79fb\u52d5\u80a9\u80db<\/strong>\u300d\u7684\u5074\u5e73\u8209\u65b9\u5f0f\uff0c\u4f60\u6700\u5927\u7684\u5074\u5e73\u8209\u89d2\u5ea6\u5c31\u53ef\u4ee5\u523090\u00b0\uff0c\u5229\u7528\u6700\u5927\u7684\u6d3b\u52d5\u5ea6\uff0c\u63db\u53d6\u53ef\u80fd\u4ee3\u511f\u7684\u98a8\u96aa<\/p>\n\n\n\n<p>\u9019\u5169\u7a2e\u5074\u5e73\u8209\u65b9\u5f0f\u6c92\u6709\u54ea\u4e00\u7a2e\u6bd4\u8f03\u597d\uff0c\u4e00\u5207\u90fd\u8981\u770b\u4f60\u7684\u60c5\u6cc1\u53bb\u505a\u9078\u64c7<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E5%A6%82%E6%9E%9C%E6%88%91%E6%83%B3%E8%B2%B7%E5%95%9E%E9%88%B4%E4%BE%86%E7%B7%B4%E7%BF%92%E5%81%B4%E5%B9%B3%E8%88%89%EF%BC%8C%E6%9C%89%E4%BB%80%E9%BA%BC%E6%8E%A8%E8%96%A6%E7%9A%84%E5%95%9E%E9%88%B4%E5%97%8E%EF%BC%9F\"><\/span><strong>Q4\uff1a\u5982\u679c\u6211\u60f3\u8cb7\u555e\u9234\u4f86\u7df4\u7fd2\u5074\u5e73\u8209\uff0c\u6709\u4ec0\u9ebc\u63a8\u85a6\u7684\u555e\u9234\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6f22\u514b\u5065\u8eab\u5728\u4e4b\u524d\u5c31\u5e6b\u5927\u5bb6\u505a\u904e\u53ef\u8abf\u5f0f\u555e\u9234\u7684\u7d71\u6574\u56c9\uff01\u8a73\u7d30<strong><a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\">\u555e\u9234\u7684\u9078\u8cfc<\/a><\/strong>\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"4oXcEg95Nn\"><a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\">\u3010HomeGym\u3011\u4e94\u5927\u53ef\u8abf\u5f0f\u555e\u9234\u63a8\u85a6\uff1aNUO 232\u3001U50\u8a72\u9078\u54ea\u4e00\u500b\uff1f2022\u6700\u65b0\u8a55\u6bd4<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010HomeGym\u3011\u4e94\u5927\u53ef\u8abf\u5f0f\u555e\u9234\u63a8\u85a6\uff1aNUO 232\u3001U50\u8a72\u9078\u54ea\u4e00\u500b\uff1f2022\u6700\u65b0\u8a55\u6bd4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/adjustable-dumbbell\/embed\/#?secret=4oXcEg95Nn\" data-secret=\"4oXcEg95Nn\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>7. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer 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title=\"https:\/\/physicfit.com\/deadlift-training\/\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><\/ul>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<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=\"\u555e\u9234\u98db\u9ce5\u8a13\u7df4\u80a9\u8180\u3010\u4e09\u89d2\u808c\u4e2d\u675f\u3011\uff5c\u5065\u4eba\u8a13\u7df4\uff5c2017ep21\" width=\"500\" 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