{"id":3210,"date":"2021-03-21T21:19:06","date_gmt":"2021-03-21T13:19:06","guid":{"rendered":"https:\/\/physicfit.com\/?p=3210"},"modified":"2022-09-30T18:48:54","modified_gmt":"2022-09-30T10:48:54","slug":"best-dumbbell-exercises","status":"publish","type":"post","link":"https:\/\/physicfit.com\/best-dumbbell-exercises\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p>\u4e0d\u8ad6\u4f60\u662f\u60f3\u5728\u5065\u8eab\u623f\u5065\u8eab\uff0c\u6216\u662f\u81ea\u5df1\u5728\u5bb6\u5065\u8eab\uff0c\u6700\u65b9\u4fbf\u3001\u6700\u4e0d\u4f54\u7a7a\u9593\u7684\u5668\u6750\u7d55\u5c0d\u975e\u300c<strong><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%95%9E%E9%88%B4\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%95%9E%E9%88%B4\">\u555e\u9234<\/a><\/strong>\u300d\u83ab\u5c6c\u4e86<\/p>\n\n\n\n<p>\u4f46\u7a76\u7adf\u6709\u54ea\u4e9b\u8a13\u7df4\u52d5\u4f5c\u662f\u53ef\u4ee5\u9760\u555e\u9234\u5b8c\u6210\u7684\u5462\uff1f\u7db2\u8def\u4e0a\u4e00\u5806\u555e\u9234\u7684\u8a13\u7df4\u83dc\u55ae\uff0c\u5230\u5e95\u54ea\u4e9b\u9069\u5408\u6211\uff1f<\/p>\n\n\n\n<p>\u5c31\u8b93\u6f22\u514b\u5e6b\u4f60\u7cbe\u5fc3\u6311\u9078\u51fa<strong>20\u9805<\/strong>\u300c<strong>CP\u503c\u6700\u9ad8\u7684<\/strong>\u300d\u555e\u9234\u5168\u8eab\u8a13\u7df4\u52d5\u4f5c\uff0c\u8b93\u4f60\u5728\u5bb6\u4e00\u6a23\u53ef\u4ee5\u9760\u300c<strong><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u555e\u9234<\/a>+<a href=\"https:\/\/physicfit.com\/homegym-bench\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/homegym-bench\/\">\u81e5\u63a8\u6905<\/a><\/strong>\u300d\u64cd\u7206\u5168\u8eab\uff01<\/p>\n\n\n\n<p>( <strong><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/resistance-band-exercise\/\">\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/home-workout\/\">\u5f92\u624b\u5065\u8eab\u83dc\u55ae<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/cable-training\/\">Cable\u8a13\u7df4\u83dc\u55ae<\/a><\/strong> \ud83d\udc48 )<\/p>\n\n\n\n<p>\u3000\u3000 \u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ 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\u555e\u9234\u7684\u91cd\u91cf\u9078\u64c7\uff1a\u5fc5\u9808\u6839\u64da\u808c\u7fa4\u5927\u5c0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#%E2%91%A1_%E5%95%9E%E9%88%B4%E7%9A%84%E6%B4%BB%E5%8B%95%E8%BB%8C%E8%B7%A1%E3%80%8C%E8%BC%83%E8%87%AA%E7%94%B1%E3%80%8D%EF%BC%8C%E9%9C%80%E8%A6%81%E6%9B%B4%E5%A5%BD%E7%9A%84%E6%8E%A7%E5%88%B6\" title=\"\u2461 \u555e\u9234\u7684\u6d3b\u52d5\u8ecc\u8de1\u300c\u8f03\u81ea\u7531\u300d\uff0c\u9700\u8981\u66f4\u597d\u7684\u63a7\u5236\">\u2461 \u555e\u9234\u7684\u6d3b\u52d5\u8ecc\u8de1\u300c\u8f03\u81ea\u7531\u300d\uff0c\u9700\u8981\u66f4\u597d\u7684\u63a7\u5236<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" 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href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#3_%E8%AA%BF%E6%95%B4%E5%B7%A6%E5%8F%B3%E8%82%8C%E7%BE%A4%E4%B8%8D%E5%B9%B3%E8%A1%A1\" title=\"#3 \u8abf\u6574\u5de6\u53f3\u808c\u7fa4\u4e0d\u5e73\u8861\">#3 \u8abf\u6574\u5de6\u53f3\u808c\u7fa4\u4e0d\u5e73\u8861<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#4_%E6%B4%BB%E5%8B%95%E7%AF%84%E5%9C%8D%E5%A4%A7%EF%BC%8C%E8%BF%BD%E6%B1%82%E6%9B%B4%E5%A4%9A%E6%84%9F%E5%8F%97%E5%BA%A6\" title=\"#4 \u6d3b\u52d5\u7bc4\u570d\u5927\uff0c\u8ffd\u6c42\u66f4\u591a\u611f\u53d7\u5ea6\">#4 \u6d3b\u52d5\u7bc4\u570d\u5927\uff0c\u8ffd\u6c42\u66f4\u591a\u611f\u53d7\u5ea6<\/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\/best-dumbbell-exercises\/#5_%E5%95%9E%E9%88%B4%E6%8B%BF%E8%B5%B7%E4%BE%86%E5%B0%B1%E5%BE%88%E5%B0%8D%E5%91%B3\" title=\"#5 \u555e\u9234\u62ff\u8d77\u4f86\u5c31\u5f88\u5c0d\u5473\">#5 \u555e\u9234\u62ff\u8d77\u4f86\u5c31\u5f88\u5c0d\u5473<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#2_%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%B8%E8%82%8C_4%E9%A0%85\" title=\"2. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80f8\u808c (4\u9805)\">2. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80f8\u808c (4\u9805)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#%E2%91%A0_%E5%95%9E%E9%88%B4%E5%B9%B3%E8%83%B8%E8%87%A5%E6%8E%A8\" title=\"\u2460 \u555e\u9234\u5e73\u80f8\u81e5\u63a8\">\u2460 \u555e\u9234\u5e73\u80f8\u81e5\u63a8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#%E2%91%A1_%E4%B8%8A%E6%96%9C%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8\" title=\"\u2461 \u4e0a\u659c\u555e\u9234\u81e5\u63a8\">\u2461 \u4e0a\u659c\u555e\u9234\u81e5\u63a8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#%E2%91%A2_%E4%B8%8B%E6%96%9C%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8\" title=\"\u2462 \u4e0b\u659c\u555e\u9234\u81e5\u63a8\">\u2462 \u4e0b\u659c\u555e\u9234\u81e5\u63a8<\/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\/best-dumbbell-exercises\/#%E2%91%A3_%E5%95%9E%E9%88%B4%E5%A4%BE%E8%83%B8\" title=\"\u2463 \u555e\u9234\u593e\u80f8\">\u2463 \u555e\u9234\u593e\u80f8<\/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\/best-dumbbell-exercises\/#%E5%95%9E%E9%88%B4%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u555e\u9234\u80f8\u808c\u8a13\u7df4\u83dc\u55ae\">\u555e\u9234\u80f8\u808c\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#3_%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%8C%E8%82%8C_3%E9%A0%85\" title=\"3. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80cc\u808c (3\u9805)\">3. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80cc\u808c (3\u9805)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#%E2%91%A0_%E5%96%AE%E8%87%82%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9\" title=\"\u2460 \u55ae\u81c2\u555e\u9234\u5212\u8239\">\u2460 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ez-toc-heading-45\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#8_%E5%85%B6%E4%BB%96%E5%81%A5%E8%BA%AB%E5%99%A8%E6%9D%90%E9%81%B8%E8%B3%BC\" title=\"8. \u5176\u4ed6\u5065\u8eab\u5668\u6750\u9078\u8cfc\">8. \u5176\u4ed6\u5065\u8eab\u5668\u6750\u9078\u8cfc<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#%E8%AD%B7%E5%85%B7%E9%81%B8%E8%B3%BC%E6%94%BB%E7%95%A5\" title=\"\u8b77\u5177\u9078\u8cfc\u653b\u7565\">\u8b77\u5177\u9078\u8cfc\u653b\u7565<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#%E5%99%A8%E6%9D%90%E9%81%B8%E8%B3%BC%E6%94%BB%E7%95%A5\" title=\"\u5668\u6750\u9078\u8cfc\u653b\u7565\">\u5668\u6750\u9078\u8cfc\u653b\u7565<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#%E5%8F%AF%E8%AA%BF%E7%B3%BB%E5%88%97\" title=\"\u53ef\u8abf\u7cfb\u5217\">\u53ef\u8abf\u7cfb\u5217<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#9_%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4%E6%94%BB%E7%95%A5\" title=\"9. \u5176\u4ed6\u8a13\u7df4\u653b\u7565\">9. \u5176\u4ed6\u8a13\u7df4\u653b\u7565<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/#%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><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8F%AA%E7%94%A8%E5%95%9E%E9%88%B4%E5%81%9A%E9%87%8D%E8%A8%93%EF%BC%9F%E5%95%9E%E9%88%B4%E7%9A%84%E7%89%B9%E6%80%A7%E5%85%88%E7%9F%A5%E9%81%93%EF%BC%81\"><\/span><strong>\u53ea\u7528\u555e\u9234\u505a\u91cd\u8a13\uff1f\u555e\u9234\u7684\u7279\u6027\u5148\u77e5\u9053\uff01<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u60f3\u8981\u9760\u4e00\u5c0d\u555e\u9234\u4f86\u7df4\u5168\u8eab\uff0c\u4f60\u5c31\u5fc5\u9808\u5148\u4f86\u597d\u597d\u4e86\u89e3\u555e\u9234\u7684\u7279\u6027\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf.jpg\" alt=\"\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\" class=\"wp-image-2784\" width=\"504\" height=\"403\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E5%95%9E%E9%88%B4%E7%9A%84%E9%87%8D%E9%87%8F%E9%81%B8%E6%93%87%EF%BC%9A%E5%BF%85%E9%A0%88%E6%A0%B9%E6%93%9A%E8%82%8C%E7%BE%A4%E5%A4%A7%E5%B0%8F\"><\/span><strong>\u2460 \u555e\u9234\u7684\u91cd\u91cf\u9078\u64c7\uff1a\u5fc5\u9808\u6839\u64da\u808c\u7fa4\u5927\u5c0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f88\u591a\u5065\u8eab\u65b0\u624b\u5c0d\u65bc\u555e\u9234\u7684\u91cd\u91cf\u9078\u64c7\uff0c\u90fd\u6709\u5f88\u5927\u7684\u8ff7\u601d\uff1a\u300c\u6211\u555e\u9234\u62ff\u7684\u8d8a\u91cd\uff0c\u4ee3\u8868\u6211\u8d8a\u53b2\u5bb3\u300d<\/p>\n\n\n\n<p>\u4f46\u4e8b\u5be6\u4e0a\uff0c\u555e\u9234\u7684\u91cd\u91cf\u9078\u64c7\u9084\u662f\u8981\u6839\u64da<strong>\u4e0d\u540c\u808c\u7fa4<\/strong>\u4f86\u6c7a\u5b9a\u7684\uff1a<\/p>\n\n\n\n<ul><li>\u5927\u808c\u7fa4 (\u80f8\u80cc\u817f)\uff1a\u5927\u91cd\u91cf<\/li><li>\u5c0f\u808c\u7fa4 (\u80a9\u4e8c\u4e09\u982d)\uff1a\u5c0f\u91cd\u91cf<\/li><\/ul>\n\n\n\n<p>\u808c\u7fa4\u6709\u5927\u5c0f\u4e4b\u5206\uff0c\u5c31\u4ee3\u8868\u6709\u5b83\u7684\u908f\u8f2f\u5728\uff0c\u808c\u7fa4\u8d8a\u5c0f\u5c31\u4ee3\u8868\u80fd\u627f\u53d7\u7684\u555e\u9234\u91cd\u91cf\u8d8a\u5c0f<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u5805\u6301\u8981\u7528\u5927\u91cd\u91cf\u7684\u555e\u9234\u53bb\u7df4\u5c0f\u808c\u7fa4\uff0c\u90a3\u53ea\u6703\u589e\u52a0\u53d7\u50b7\u3001\u4ee3\u511f\u7684\u98a8\u96aa\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E5%95%9E%E9%88%B4%E7%9A%84%E6%B4%BB%E5%8B%95%E8%BB%8C%E8%B7%A1%E3%80%8C%E8%BC%83%E8%87%AA%E7%94%B1%E3%80%8D%EF%BC%8C%E9%9C%80%E8%A6%81%E6%9B%B4%E5%A5%BD%E7%9A%84%E6%8E%A7%E5%88%B6\"><\/span><strong>\u2461 \u555e\u9234\u7684\u6d3b\u52d5\u8ecc\u8de1\u300c\u8f03\u81ea\u7531\u300d\uff0c\u9700\u8981\u66f4\u597d\u7684\u63a7\u5236<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6bd4\u8d77<strong><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a><\/strong>\u3001<strong>\u6a5f\u68b0\u5668\u6750<\/strong>\uff0c\u555e\u9234\u53ef\u4ee5\u8aaa\u662f\u8ddf\u8eab\u9ad4\u6700\u878d\u70ba\u4e00\u9ad4\u7684\u5668\u6750\u4e86\uff0c\u6d3b\u52d5\u8ecc\u8de1\u3001\u7bc4\u570d\u4e5f\u66f4\u5927<\/p>\n\n\n\n<p>\u4f46\u4f60\u65e2\u7136\u5f97\u5230\u4e86\u555e\u9234\u8a13\u7df4\u7684\u81ea\u7531\u5ea6\uff0c\u76f8\u5c0d\u5c31\u8981\u4ed8\u51fa\u66f4\u591a\u7684\u8eab\u9ad4\u3001\u52d5\u4f5c\u63a7\u5236\uff0c\u624d\u80fd\u5c07\u555e\u9234\u8a13\u7df4\u7684\u6548\u76ca\u6700\u5927\u5316<\/p>\n\n\n\n<p>\u5426\u5247\uff0c\u5728\u7a7a\u4e2d\u4e0d\u65b7\u63ee\u821e\u7684\u555e\u9234\uff0c\u53ef\u60f3\u800c\u77e5\u662f\u5f88\u96e3\u8a13\u7df4\u5230\u4f60\u8981\u7684\u808c\u7fa4\u7684<\/p>\n\n\n\n<p>\u76f8\u4fe1\u6211\uff0c\u61c2\u5f97\u5229\u7528\u8eab\u9ad4\u63a7\u5236\u555e\u9234\u5f8c\uff0c\u555e\u9234\u7d55\u5c0d\u6703\u662f\u5e6b\u52a9\u4f60\u589e\u808c\u8a13\u7df4\u7684\u4e00\u5927\u52a9\u624b\uff01<\/p>\n\n\n\n<p>\u3000\u3000 \u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E4%B8%80%E8%88%AC%E5%95%9E%E9%88%B4%E4%B9%9F%E5%8F%AF%E4%BB%A5%EF%BC%8C%E5%8F%AF%E8%AA%BF%E5%95%9E%E9%88%B4%E6%9B%B4%E5%8F%AF%E4%BB%A5%EF%BC%81\"><\/span><strong>\u2462 \u4e00\u822c\u555e\u9234\u4e5f\u53ef\u4ee5\uff0c\u53ef\u8abf\u555e\u9234\u66f4\u53ef\u4ee5\uff01<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6240\u8b02\u4e00\u822c\u7684\u555e\u9234\uff0c\u5c31\u662f\u53ea\u90a3\u4e9b\u53ea\u6709\u55ae\u4e00\u91cd\u91cf\u7684\u555e\u9234\uff0c\u8cb7\u500b2\u30013\u9846\u4e0d\u540c\u91cd\u91cf\u7684\u555e\u9234\u6216\u8a31\u53ef\u4ee5\u61c9\u6025<\/p>\n\n\n\n<p>\u4f46\u6bd4\u8d77\u4e00\u822c\u7684\u555e\u9234\uff0c\u70ba\u4f55\u4e0d\u9078\u64c7\u8f03\u4e0d\u5360\u7a7a\u9593\u3001\u91cd\u91cf\u9078\u64c7\u65b9\u4fbf\u7684<strong><a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\">\u53ef\u8abf\u5f0f\u555e\u9234<\/a><\/strong>\u5462\uff1f<\/p>\n\n\n\n<p>\u6f22\u514b\u4e5f\u5e6b\u4f60\u6574\u7406\u597d<strong>\u300c\u53ef\u8abf\u5f0f\u555e\u9234\u300d<\/strong>\u7684\u6311\u9078\u3001\u76f8\u95dc\u8cc7\u8a0a\u4e86\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=\"Njnr9spWW9\"><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=Njnr9spWW9\" data-secret=\"Njnr9spWW9\" 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=\"%E2%91%A3_%E5%95%9E%E9%88%B4%E7%9A%84%E8%A8%93%E7%B7%B4%E9%A2%A8%E9%9A%AA%E8%BC%83%E5%B0%8F%EF%BC%8C%E6%9B%B4%E9%81%A9%E5%90%88%E6%96%B0%E6%89%8B\"><\/span><strong>\u2463 \u555e\u9234\u7684\u8a13\u7df4\u98a8\u96aa\u8f03\u5c0f\uff0c\u66f4\u9069\u5408\u65b0\u624b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u76f8\u8f03\u65bc\u69d3\u9234\uff0c\u555e\u9234\u7684\u8a13\u7df4\u65b9\u6cd5\u5e7e\u4e4e\u90fd\u662f\u5229\u7528\u4f60\u7684\u96d9\u624b\u63e1\u4f4f\u4f86\u9032\u884c\u7684\uff0c\u6c92\u529b\u9802\u591a\u628a\u624b\u9b06\u958b<\/p>\n\n\n\n<p>\u6240\u4ee5\u555e\u9234\u8a13\u7df4\u7684\u5b89\u5168\u6027\u76f8\u5c0d\u4f86\u8aaa\u6703\u9ad8\u51fa\u5f88\u591a\uff0c\u4e5f\u4e0d\u9700\u8981\u64d4\u5fc3\u6703\u88ab\u555e\u9234\u7684\u91cd\u91cf\u58d3\u4f4f<\/p>\n\n\n\n<p>\u96d6\u7136\u8aaa\uff0c\u555e\u9234\u7684\u8a13\u7df4\u9700\u8981\u66f4\u591a\u7684\u8eab\u9ad4\u63a7\u5236\uff0c\u4f46\u5f9e\u8f15\u91cd\u91cf\u555e\u9234\u958b\u59cb\u7df4\u7fd2\uff0c\u65b0\u624b\u4e00\u6a23\u4e5f\u80fd\u8d8a\u7df4\u8d8a\u53b2\u5bb3\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%91%A4_%E5%95%9E%E9%88%B4%E7%9A%84%E5%8A%9B%E7%B7%9A%E6%98%AF%E5%9E%82%E7%9B%B4%E7%9A%84\"><\/span><strong>\u2464 \u555e\u9234\u7684\u529b\u7dda\u662f\u5782\u76f4\u7684<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u53d7\u5230\u5730\u5fc3\u5f15\u529b\u7684\u5f71\u97ff\uff0c\u555e\u9234\u7684\u91cd\u91cf\u4e00\u5b9a\u662f\u88ab\u5782\u76f4\u7684\u5f80\u4e0b\u5e36\u7684<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u628a\u555e\u9234\u8209\u7684\u591a\u9ad8\u3001\u591a\u659c\uff0c\u555e\u9234\u7684\u529b\u7dda\u6700\u7d42\u9084\u662f\u6703\u88ab\u5730\u5fc3\u5f15\u529b\u7d66\u5f80\u4e0b\u5e36<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u7576\u4f60\u60f3\u505a\u66f4\u591a\u7279\u6b8a\u89d2\u5ea6\u7684\u8a13\u7df4\u6642\uff0c\u555e\u9234\u53ef\u80fd\u5c31\u6c92\u6709\u6a5f\u68b0\u5668\u6750\u4f86\u7684\u597d<\/p>\n\n\n\n<p>\u4f46\u4f60\u653e\u5fc3\uff0c\u555e\u9234\u9084\u662f\u53ef\u4ee5\u8655\u7406\u7d55\u5927\u591a\u657890\uff05\u4ee5\u4e0a\u7684\u8a13\u7df4\u52d5\u4f5c\u7684<\/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=\"ont8p1oNrg\"><a href=\"https:\/\/physicfit.com\/barbell-training\/\">\u3010\u69d3\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u4e00\u652f\u69d3\u9234\u5b8c\u6210\u5168\u8eab\u8a13\u7df4\uff01\uff12\uff11\u7a2e\u52d5\u4f5c\u63a8\u85a6\uff0c\u5728\u5bb6\u4e5f\u53ef\u4ee5\u8f15\u9b06\u7df4<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u69d3\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u4e00\u652f\u69d3\u9234\u5b8c\u6210\u5168\u8eab\u8a13\u7df4\uff01\uff12\uff11\u7a2e\u52d5\u4f5c\u63a8\u85a6\uff0c\u5728\u5bb6\u4e5f\u53ef\u4ee5\u8f15\u9b06\u7df4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-training\/embed\/#?secret=ont8p1oNrg\" data-secret=\"ont8p1oNrg\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%95%9E%E9%88%B4%E9%81%A9%E5%90%88%E8%AA%B0%EF%BC%9F%E7%94%A8%E8%87%A5%E6%8E%A8%E6%A4%85%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%9A%84%E5%A5%BD%E8%99%95\"><\/span><strong>1. \u555e\u9234\u9069\u5408\u8ab0\uff1f\u7528\u81e5\u63a8\u6905+\u555e\u9234\u8a13\u7df4\u7684\u597d\u8655<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"157\" height=\"157\" 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: 157px) 100vw, 157px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-78f79f8b-85c1-4a26-aff7-bf5e1246a67a\"><span class=\"ez-toc-section\" id=\"1_%E5%B1%85%E5%AE%B6%E8%A8%93%E7%B7%B4%E3%80%81%E5%9C%A8%E5%AE%B6%E5%81%A5%E8%BA%AB%E7%9A%84%E9%A6%96%E9%81%B8\"><\/span><strong>#1 \u5c45\u5bb6\u8a13\u7df4\u3001\u5728\u5bb6\u5065\u8eab\u7684\u9996\u9078<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u60f3\u8981\u5b85\u5728\u5bb6\u4e5f\u6709\u597d\u8eab\u6750\uff1f\u555e\u9234\u7d55\u5c0d\u662f\u5fc5\u5099\u795e\u5668\uff01<\/p>\n\n\n\n<p>\u555e\u9234\uff0b\u81e5\u63a8\u6905\uff0c\u4e5f\u662f\u5f88\u591a\u4eba<strong>\u5165\u5751 HomeGym \u7684\u9996\u9078\u7d44\u5408<\/strong>\uff01<\/p>\n\n\n\n<p><strong>\u5ef6\u4f38\u95b1\u8b80\uff1a<\/strong><\/p>\n\n\n\n<ul><li><a href=\"http:\/\/physicfit.com\/dumbbell-guide\/\">\u3010Homegym\u3011\u555e\u9234\u63a8\u85a6&amp;\u9078\u8cfc\u6307\u5357<\/a><\/li><li><a href=\"http:\/\/physicfit.com\/adjustable-dumbbell\/\">\u3010HomeGym\u3011\u56db\u5927\u53ef\u8abf\u5f0f\u555e\u9234\u63a8\u85a6<\/a> <\/li><li><a href=\"http:\/\/physicfit.com\/homegym-bench\/\">\u3010HomeGym\u3011\u81e5\u63a8\u6905\u5168\u653b\u7565\uff1aTOP-5\u63a8\u85a6<\/a><\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-97241cb3-2329-4265-8116-514ad38cd347\"><span class=\"ez-toc-section\" id=\"2_%E6%99%82%E9%96%93%E4%B8%8D%E5%A4%9A%EF%BC%8C%E7%94%A8%E5%95%9E%E9%88%B4%E5%BF%AB%E9%80%9F%E7%B7%B4\"><\/span><strong>#2<\/strong> <strong>\u6642\u9593\u4e0d\u591a\uff0c\u7528\u555e\u9234\u5feb\u901f\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6bcf\u6b21\u9032\u5065\u8eab\u623f\uff0c\u56fa\u5b9a\u5f0f\u5668\u68b0\u3001Cable\u90fd\u597d\u591a\u4eba\u5728\u7528\uff0c\u8981\u6392\u968a\u597d\u9ebb\u7169&#8230;<\/p>\n\n\n\n<p>\u4e0b\u6b21\u53ef\u4ee5\u8a66\u8457\u6539\u8b8a\u4f60\u7684\u8a13\u7df4\u65b9\u5f0f\uff0c\u9032\u5065\u8eab\u623f\u5c31\u76f4\u63a5\u6436\u4e00\u5f35\u81e5\u63a8\u6905\uff0c\u62ff\u8d77\u555e\u9234\u5c31\u958b\u7df4<\/p>\n\n\n\n<p>\u4e0d\u53ea\u65b9\u4fbf\u5feb\u901f\uff0c\u9084\u53ef\u4ee5\u53ea\u7528\u555e\u9234+\u81e5\u63a8\u6905\uff0c\u5c31\u76f4\u63a5\u628a\u6574\u5929\u8981\u505a\u7684\u8a13\u7df4\u5168\u90e8\u90fd\u505a\u5b8c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-e56c2a7b-3b62-40d7-b51a-9c7c7b624359\"><span class=\"ez-toc-section\" id=\"3_%E8%AA%BF%E6%95%B4%E5%B7%A6%E5%8F%B3%E8%82%8C%E7%BE%A4%E4%B8%8D%E5%B9%B3%E8%A1%A1\"><\/span><strong>#3 \u8abf\u6574\u5de6\u53f3\u808c\u7fa4\u4e0d\u5e73\u8861<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u808c\u8089\u5de6\u53f3\u5927\u5c0f\u4e0d\u4e00\uff1f\u5225\u64d4\u5fc3\uff0c\u5617\u8a66\u770b\u770b\u555e\u9234\u8a13\u7df4\u5427\uff01<\/p>\n\n\n\n<p>\u56e0\u70ba\u555e\u9234\u53ef\u4ee5\u96d9\u624b\u5404\u62ff\u4e00\u500b\uff0c\u56e0\u6b64\u64cd\u4f5c\u4e0a\u4e5f\u53ef\u4ee5\u66f4\u81ea\u7531<\/p>\n\n\n\n<p>\u6240\u4ee5\u4f60\u53ef\u4ee5\u52a0\u5165\u66f4\u591a\u55ae\u908a\u3001\u5f31\u9ede\u7684\u91dd\u5c0d\u6027\u555e\u9234\u8a13\u7df4\uff0c\u5e6b\u52a9\u4f60\u89e3\u6c7a\u808c\u8089\u5931\u8861\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-f4286aea-8f42-4697-ba3a-8db2637956b9\"><span class=\"ez-toc-section\" id=\"4_%E6%B4%BB%E5%8B%95%E7%AF%84%E5%9C%8D%E5%A4%A7%EF%BC%8C%E8%BF%BD%E6%B1%82%E6%9B%B4%E5%A4%9A%E6%84%9F%E5%8F%97%E5%BA%A6\"><\/span><strong>#4 \u6d3b\u52d5\u7bc4\u570d\u5927\uff0c\u8ffd\u6c42\u66f4\u591a\u611f\u53d7\u5ea6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u76f8\u8f03\u65bc\u69d3\u9234\u3001\u6a5f\u68b0\u5668\u6750\uff0c\u555e\u9234\u53ef\u4ee5\u5e36\u7d66\u4f60\u66f4\u5927\u7684\u6d3b\u52d5\u3001\u62c9\u4f38\u7bc4\u570d<\/p>\n\n\n\n<p>\u5c0d\u65bc\u60f3\u8981\u5c0b\u627e\u66f4\u591a\u611f\u53d7\u5ea6\uff0c\u6216\u662f\u611f\u53d7\u5ea6\u672c\u8eab\u4e0d\u592a\u6703\u6293\u7684\u4eba\uff0c\u90fd\u5f88\u9069\u5408\u555e\u9234\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-b1c409b2-cc31-4198-bef6-95ed7a27c702\"><span class=\"ez-toc-section\" id=\"5_%E5%95%9E%E9%88%B4%E6%8B%BF%E8%B5%B7%E4%BE%86%E5%B0%B1%E5%BE%88%E5%B0%8D%E5%91%B3\"><\/span><strong>#5 \u555e\u9234\u62ff\u8d77\u4f86\u5c31\u5f88\u5c0d\u5473<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u76f8\u4fe1\u4f60\u4e00\u5b9a\u770b\u904e\u7db2\u8def\u4e0a\u5f88\u591a\u5065\u7f8e\u5927\u8001\uff1a\u963f\u8afe\u3001\u7f85\u5c3c\uff0c\u90fd\u662f\u62ff\u8457\u8d85\u5927\u7684\u555e\u9234\u5728\u505a\u8a13\u7df4<\/p>\n\n\n\n<p>\u770b\u5230\u9019\u9ebc\u71b1\u8840\u7684\u5f71\u7247\uff0c\u4f60\u4e00\u5b9a\u4e5f\u5df4\u4e0d\u5f97\u99ac\u4e0a\u885d\u53bb\u5065\u8eab\u623f\u62ff\u8d77\u555e\u9234\u72c2\u7df4\u5427\uff01<\/p>\n\n\n\n<p>\u62ff\u8d77\u4f86\u6700\u5c0d\u5473\u7684\u555e\u9234\uff0c\u4f60\u600e\u9ebc\u80fd\u5c11\u7684\u4e86\u5b83\u5462\uff1f<\/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<p><strong>\u7e3d\u7d50\u4f86\u8aaa\uff0c\u4e0b\u9762\uff15\u7a2e\u4eba\uff0c\u975e\u5e38\u9069\u5408\u9032\u884c\u555e\u9234\u8a13\u7df4\uff1a<\/strong><\/p>\n\n\n\n<ul><li>\u9069\u5408\u5c45\u5bb6\u8a13\u7df4\u3001\u5728\u5bb6\u5065\u8eab\u7684HomeGym\u65b0\u624b<\/li><li>\u9069\u5408\u5230\u5065\u8eab\u623f\u6642\u9593\u5c11\uff0c\u53ea\u7528\u555e\u9234\u5feb\u901f\u7df4\u4e00\u7df4\u7684\u5927\u5fd9\u4eba<\/li><li>\u9069\u5408\u5de6\u53f3\u808c\u7fa4\u4e0d\u5e73\u8861\uff0c\u9032\u884c\u808c\u8089\u8abf\u6574\u7684\u5b78\u54e1<\/li><li>\u9069\u5408\u559c\u6b61\u81ea\u7531\u91cd\u91cf\uff0c\u52a0\u5927\u611f\u53d7\u5ea6\u7684\u5de8\u5de8<\/li><li>\u9069\u5408\u555e\u9234\u72c2\u71b1\u7c89\u300c\u719f\u6089\u7684\u555e\u9234\u6700\u5c0d\u5473\uff01\u300d<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%B8%E8%82%8C_4%E9%A0%85\"><\/span><strong>2. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80f8\u808c<\/strong> <strong>(4\u9805)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u8981\u5e36\u4f60\u9032\u5165\u6b63\u984c\u5566\uff0120\u9805CP\u503c\u8d85\u9ad8\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/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=\"yX3iGNyM89\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/chest-muscle-training\/embed\/#?secret=yX3iGNyM89\" data-secret=\"yX3iGNyM89\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E5%95%9E%E9%88%B4%E5%B9%B3%E8%83%B8%E8%87%A5%E6%8E%A8\"><\/span><strong>\u2460 \u555e\u9234\u5e73\u80f8\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Chest Press<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80f8\u5927\u808c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/D1M0Dn\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u5c07\u555e\u9234\u5b89\u5168\u7684\u63a8\u81f3\u9810\u5099\u59ff\u52e2<\/li><li>\u633a\u80f8\u3001\u8179\u90e8\u6838\u5fc3\u505a\u7a69\u5b9a<\/li><li>\u5c07\u555e\u9234\u4e0b\u653e\u81f3\u80f8\u7dda\u5169\u5074<\/li><li>\u5c07\u555e\u9234\u63a8\u56de\u9802\u7aef\uff0c\u81f3\u80f8\u808c\u6536\u7dca\u5373\u53ef<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u5e73\u80f8\u81e5\u63a8\u662f\u91dd\u5c0d\u300c<strong>\u6574\u500b\u80f8\u5927\u808c<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u975e\u5e38\u63a8\u85a6\u5065\u8eab\u65b0\u624b\u7df4\u7fd2\uff01\u555e\u9234\u5e73\u80f8\u81e5\u63a8\u53ef\u4ee5\u5e6b\u52a9\u4f60\u5feb\u901f\u5efa\u7acb\u6574\u500b\u80f8\u808c\u7684\u57fa\u790e\u808c\u529b\u3001\u5f62\u72c0<\/p>\n\n\n\n<p>\u66f4\u8a73\u7d30\u7684<strong><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-press\/\">\u555e\u9234\u81e5\u63a8\u6559\u5b78<\/a><\/strong>\uff1a<\/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=\"A4pR84kHtV\"><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8) &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-press\/embed\/#?secret=A4pR84kHtV\" data-secret=\"A4pR84kHtV\" 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<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E4%B8%8A%E6%96%9C%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8\"><\/span><strong>\u2461 \u4e0a\u659c\u555e\u9234\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Incline Dumbbell Chest Press<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e0a\u80f8<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/lxK85j\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u5c07\u81e5\u63a8\u6905\u8abf\u81f330\uff5e45\u00b0\u7684\u89d2\u5ea6<\/li><li>\u5c07\u555e\u9234\u5b89\u5168\u7684\u63a8\u81f3\u9810\u5099\u59ff\u52e2<\/li><li>\u633a\u80f8\u3001\u8179\u90e8\u6838\u5fc3\u505a\u7a69\u5b9a<\/li><li>\u5c07\u555e\u9234\u4e0b\u653e\u81f3\u80f8\u7dda\u5169\u5074<\/li><li>\u5c07\u555e\u9234\u63a8\u56de\u9802\u7aef\uff0c\u81f3\u80f8\u808c\u6536\u7dca\u5373\u53ef<\/li><\/ol>\n\n\n\n<p>\u4e0a\u659c\u555e\u9234\u81e5\u63a8\u662f\u91dd\u5c0d\u300c<strong>\u4e0a\u80f8<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u500b\u4eba\u89ba\u5f97\u300c\u4e0a\u659c\u555e\u9234\u81e5\u63a8\u300d\u6bd4\u8f03\u9069\u5408\u8a13\u7df4\u4e00\u6bb5\u6642\u9593\u7684\u7df4\u7fd2\uff0c\u56e0\u70ba\u4e0a\u80f8\u672c\u8eab\u7684\u611f\u53d7\u5ea6\u5c31\u6bd4\u8f03\u96e3\u6293<\/p>\n\n\n\n<p>\u65b0\u624b\u53ef\u80fd\u8981\u82b1\u4e00\u4e9b\u6642\u9593\u624d\u80fd\u6162\u6162\u627e\u5230\u4e0a\u80f8\u7684\u611f\u53d7\u5ea6\uff0c\u5efa\u8b70\u60f3\u7df4\u7fd2\u4e0a\u659c\u555e\u9234\u81e5\u63a8\u7684\u65b0\u624b\uff0c\u53ef\u4ee5\u5148\u5f9e\u8f15\u91cd\u91cf\u958b\u59cb\u627e\u611f\u53d7\u5ea6<\/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=\"%E2%91%A2_%E4%B8%8B%E6%96%9C%E5%95%9E%E9%88%B4%E8%87%A5%E6%8E%A8\"><\/span><strong>\u2462 \u4e0b\u659c\u555e\u9234\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Decline Dumbbell Chest Press<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e0b\u80f8<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/NLZ7L2\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u5c07\u81e5\u63a8\u6905\u8abf\u81f3\u4e0b\u659c\u7684\u89d2\u5ea6 (\u6839\u64da\u81ea\u5df1\u7fd2\u6163\u7684\u89d2\u5ea6\u70ba\u4e3b\uff0c\u53ea\u8981\u662f\u4e0b\u659c\u90fd\u53ef\u4ee5)<\/li><li>\u96d9\u8173\u52fe\u7a69\u81e5\u63a8\u6905<\/li><li>\u5c07\u555e\u9234\u653e\u7f6e\u96d9\u8173\u819d\u84cb\u4e0a<\/li><li>\u8eab\u9ad4\u8eba\u4e0b\u6642\uff0c\u9806\u52e2\u5c07\u555e\u9234\u5f80\u4e0a\u5e36\u81f3\u9810\u5099\u59ff\u52e2<\/li><li>\u633a\u80f8\u3001\u8179\u90e8\u6838\u5fc3\u505a\u7a69\u5b9a<\/li><li>\u5c07\u555e\u9234\u4e0b\u653e\u81f3\u80f8\u7dda\u5169\u5074<\/li><li>\u5c07\u555e\u9234\u63a8\u56de\u9802\u7aef\uff0c\u81f3\u80f8\u808c\u6536\u7dca\u5373\u53ef<\/li><\/ol>\n\n\n\n<p>\u4e0b\u659c\u555e\u9234\u81e5\u63a8\u662f\u91dd\u5c0d\u300c<strong>\u4e0b\u80f8<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u500b\u4eba\u89ba\u5f97\u4e0b\u659c\u555e\u9234\u81e5\u63a8\u7684\u611f\u53d7\u5ea6\u975e\u5e38\u597d\uff01\u9069\u5408\u5404\u500b\u968e\u6bb5\u7684\u5065\u8eab\u8005\u7df4\u7fd2<\/p>\n\n\n\n<p>\u4f46\u555e\u9234\u7684\u91cd\u91cf\u6bd4\u8d77\u5176\u4ed6\u7a2e\u89d2\u5ea6\u7684\u81e5\u63a8\uff0c\u8981\u4f7f\u7528\u66f4\u8f15\u7684\u555e\u9234\u91cd\u91cf\uff0c\u5426\u5247\u5f88\u6709\u53ef\u80fd\u7528\u5230\u5f88\u591a\u7684\u80a9\u8180\u4ee3\u511f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E5%95%9E%E9%88%B4%E5%A4%BE%E8%83%B8\"><\/span><strong>\u2463 \u555e\u9234\u593e\u80f8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Close Grip Dumbbell Press<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80f8\u4e2d\u7e2b<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/q7PAlp\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u96d9\u624b\u5c07\u555e\u9234\u5408\u5728\u4e00\u8d77<\/li><li>\u5c07\u555e\u9234\u5b89\u5168\u7684\u63a8\u81f3\u9810\u5099\u59ff\u52e2<\/li><li>\u633a\u80f8\u3001\u8179\u90e8\u6838\u5fc3\u505a\u7a69\u5b9a<\/li><li>\u5c07\u80f8\u808c\u5148\u542b\u7dca\uff0c\u555e\u9234\u4e0b\u653e\u81f3\u89f8\u80f8<\/li><li>\u4e0a\u63a8\u555e\u9234\u6642\uff0c\u76e1\u53ef\u80fd\u7684\u5c07\u80f8\u808c\u5f80\u4e2d\u9593\u593e<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u593e\u80f8\u662f\u91dd\u5c0d\u300c<strong>\u80f8\u4e2d\u7e2b<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u540c\u6642\u4e5f\u662f\u500b\u4eba\u6700\u611b\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c\u4e4b\u4e00\uff0c\u91cd\u91cf\u4e0d\u9700\u8981\u592a\u91cd\u5c31\u80fd\u6709\u975e\u5e38\u597d\u7684\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u555e\u9234\u593e\u80f8\u53ef\u4ee5\u5e6b\u52a9\u4f60\u5feb\u901f\u6253\u9020\u80f8\u808c\u7684\u300c<strong>\u539a\u5ea6<\/strong>\u300d\uff0c\u8b93\u6574\u9ad4\u80f8\u808c\u770b\u8d77\u4f86\u53ef\u4ee5\u66f4\u539a\u5be6<\/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%95%9E%E9%88%B4%E8%83%B8%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u555e\u9234\u80f8\u808c\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\u5e73\u80f8\u81e5\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u659c\u555e\u9234\u81e5\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u659c\u555e\u9234\u81e5\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u593e\u80f8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80f8\u5927\u808c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u80f8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u80f8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80f8\u4e2d\u7e2b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/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\">\u5065\u8eab\u65b0\u624b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5065\u8eab\u8001\u624b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%8C%E8%82%8C_3%E9%A0%85\"><\/span><strong>3. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80cc\u808c (3\u9805)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"TbERfkBJhj\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/back-muscle-training\/embed\/#?secret=TbERfkBJhj\" data-secret=\"TbERfkBJhj\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E5%96%AE%E8%87%82%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9\"><\/span><strong>\u2460 \u55ae\u81c2\u555e\u9234\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Single-arm Dumbbell Row<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u95ca\u80cc\u808c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/lxK87M\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u975e\u8a13\u7df4\u5074\u7684\u624b\u8173\u56fa\u5b9a\uff0c\u8a13\u7df4\u5074\u7684\u8173\u5f80\u5f8c\u8e29\uff0c\u5c07\u80cc\u808c\u6574\u500b\u62c9\u4f38\u958b\u4f86<\/li><li>\u5c41\u80a1\u5411\u524d\u63a8\uff0c\u4f7f\u80cc\u90e8\u6253\u5e73\uff0c\u8eab\u9ad4\u524d\u50be\u89d2\u5ea6\u4ecb\u65bc0\uff5e20\u00b0<\/li><li>\u6838\u5fc3\u8179\u90e8\u7a69\u5b9a\uff0c\u5c07\u555e\u9234\u4e0a\u62c9\u81f3\u8eab\u9ad4\u5e73\u884c\uff0c\u6216\u7565\u5fae\u8d85\u904e\u5373\u53ef<\/li><li>\u512a\u5148\u555f\u52d5\u4f60\u7684\u80a9\u80db\u9aa8\uff0c\u5229\u7528\u624b\u8098\u5c07\u555e\u9234\u4e0a\u5e36\uff0c\u5b8c\u6210\u555e\u9234\u5212\u8239<\/li><\/ol>\n\n\n\n<p>\u55ae\u81c2\u555e\u9234\u5212\u8239\u662f\u91dd\u5c0d\u300c\u300c<strong>\u95ca\u80cc\u808c<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u70ba\u662f\u55ae\u908a\u9032\u884c\u7684\u555e\u9234\u8a13\u7df4\uff0c\u53ef\u4ee5\u91dd\u5c0d\u81ea\u5df1\u8f03\u5f31\u7684\u90e8\u5206\u505a\u52a0\u5f37\uff0c\u6240\u4ee5\u500b\u4eba\u4e5f\u975e\u5e38\u559c\u6b61\u9019\u500b\u555e\u9234\u80cc\u808c\u8a13\u7df4<\/p>\n\n\n\n<p>\u5168\u7a0b\u8981\u505a\u597d\u555e\u9234\u7684\u96e2\u5fc3\u63a7\u5236\uff0c\u5c07\u6ce8\u610f\u529b\u5168\u90e8\u653e\u5728\u4f60\u7684\u95ca\u80cc\u808c\u4e0a\uff0c\u555e\u9234\u7684\u91cd\u91cf\u4e0d\u5fc5\u592a\u91cd\u5c31\u53ef\u4ee5\u6709\u5f88\u597d\u7684\u611f\u53d7\u5ea6\uff01<\/p>\n\n\n\n<p>\u66f4\u8a73\u7d30\u7684<strong><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-row\/\">\u55ae\u81c2\u555e\u9234\u5212\u8239\u6559\u5b78<\/a><\/strong>\uff1a<\/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=\"WnWmwd3cUq\"><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-row\/embed\/#?secret=WnWmwd3cUq\" data-secret=\"WnWmwd3cUq\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E9%9B%99%E8%87%82%E5%95%9E%E9%88%B4%E5%88%92%E8%88%B9\"><\/span><strong>\u2461 \u96d9\u81c2\u555e\u9234\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Bent Over Dumbbell Row<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u95ca\u80cc\u808c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/double-dumbbell-row-mOL76A\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u96d9\u8173\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u8eab\u9ad4\u5411\u524d\u5f4e\u81f3\u63a5\u8fd190\u00b0<\/li><li>\u8179\u90e8\u6838\u5fc3\u6536\u7dca\u3001\u80cc\u90e8\u4fdd\u6301\u6c34\u5e73<\/li><li>\u624b\u8098\u5e36\u52d5\u555e\u9234\uff0c\u5c07\u555e\u9234\u5411\u5f8c\u5212<\/li><\/ol>\n\n\n\n<p>\u96d9\u81c2\u555e\u9234\u5212\u8239\u662f\u91dd\u5c0d\u300c<strong>\u95ca\u80cc\u808c<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f46\u8ddf\u55ae\u81c2\u555e\u9234\u5212\u8239\u76f8\u6bd4\uff0c\u96d9\u81c2\u555e\u9234\u5212\u8239\u9700\u8981\u66f4\u591a\u8eab\u9ad4\u7684\u7a69\u5b9a\uff0c\u76f8\u5c0d\u91cd\u91cf\u7528\u7684\u4e5f\u6703\u66f4\u8f15<\/p>\n\n\n\n<p>\u4e0d\u592a\u5efa\u8b70\u5065\u8eab\u65b0\u624b\u5728\u6c92\u6709\u80cc\u808c\u7684\u57fa\u790e\u4e0b\uff0c\u99ac\u4e0a\u5c31\u7528\u5927\u91cd\u91cf\u7df4\u7fd2\u96d9\u81c2\u555e\u9234\u5212\u8239\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E5%95%9E%E9%88%B4%E4%BB%B0%E8%87%A5%E6%8B%89%E8%88%89\"><\/span><strong>\u2462 \u555e\u9234\u4ef0\u81e5\u62c9\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Pull Over<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u95ca\u80cc\u808c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/dumbbell-lat-pullover-K1WAkz\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u5c07\u4f60\u7684\u4e0a\u80cc\u8cbc\u7dca\u81e5\u63a8\u6905<\/li><li>\u5229\u7528\u96d9\u624b\u864e\u53e3\u62d6\u4f4f\u4e00\u500b\u555e\u9234<\/li><li>\u5c07\u555e\u9234\u5411\u982d\u90e8\u5ef6\u4f38\uff0c\u76f4\u5230\u80cc\u808c\u88ab\u6574\u500b\u62c9\u4f38<\/li><li>\u624b\u8098\u5fae\u5f4e\uff0c\u5c07\u555e\u9234\u5e36\u56de\u539f\u4f4d<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u4ef0\u81e5\u62c9\u8209\u662f\u91dd\u5c0d\u300c<strong>\u95ca\u80cc\u808c<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f46\u56e0\u70ba\u662f\u5c6c\u65bc\u300c<strong>\u8f03\u9032\u968e<\/strong>\u300d\u7684\u80cc\u808c\u555e\u9234\u8a13\u7df4\u52d5\u4f5c\uff0c\u6240\u4ee5\u4e0d\u9069\u5408\u65b0\u624b\u64cd\u4f5c\uff0c\u65b0\u624b\u5f88\u6709\u53ef\u80fd\u6703\u6709\u624b\u81c2\u62c9\u50b7\u7684\u98a8\u96aa<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%95%9E%E9%88%B4%E8%83%8C%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u555e\u9234\u80cc\u808c\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\">\u55ae\u81c2\u555e\u9234\u5212\u8239<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u96d9\u81c2\u555e\u9234\u5212\u8239<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u4ef0\u81e5\u62c9\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u95ca\u80cc\u808c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u95ca\u80cc\u808c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u95ca\u80cc\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9ad8<\/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\">\u5065\u8eab\u65b0\u624b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5065\u8eab\u8001\u624b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E4%B8%89%E8%A7%92%E8%82%8C_4%E9%A0%85\"><\/span><strong>4. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u4e09\u89d2\u808c (4\u9805)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"60CuL3fa5d\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/shoulder-training\/embed\/#?secret=60CuL3fa5d\" data-secret=\"60CuL3fa5d\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8\"><\/span><strong>\u2460 \u555e\u9234\u80a9\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u82f1\u6587\u540d\uff1aDumbbell Shoulder Press<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u4e09\u89d2\u808c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/shoulder-dumbbell-press-GvPwr3\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u555e\u9234\u80a9\u63a8\u8d77\u69d3\uff0c\u5b89\u5168\u7684\u8209\u81f3\u9810\u5099\u4f4d\u7f6e<\/li><li>\u4e0a\u80cc\u8cbc\u7dca\u6905\u80cc\uff0c\u4e0b\u80cc\u633a\u76f4\u3001\u6838\u5fc3\u6536\u7dca<\/li><li>\u659c\u65b9\u4e0b\u58d3\u5f8c\uff0c\u5c07\u555e\u9234\u5782\u76f4\u5411\u4e0a\u63a8\u81f3\u9802\u7aef<\/li><li>\u5c07\u555e\u9234\u4e0b\u653e\u81f3\u5634\u5df4\u9644\u8fd1\u7684\u4f4d\u7f6e\u5373\u53ef<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u80a9\u63a8\u662f\u91dd\u5c0d\u300c<strong>\u6574\u500b\u80a9\u8180\u300d<\/strong>\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u555e\u9234\u80a9\u63a8\u975e\u5e38\u65b0\u624b\u7df4\u7fd2\uff0c\u53ef\u4ee5\u5e6b\u52a9\u4f60\u6253\u9020\u80a9\u8180\u808c\u529b\u7684\u826f\u597d\u57fa\u790e\uff0c\u540c\u6642\u4e5f\u80fd\u935b\u934a\u5230\u6574\u500b\u80a9\u8180<\/p>\n\n\n\n<p>\u91cd\u91cf\u9078\u64c7\u4e0a\uff0c\u5efa\u8b70\u65b0\u624b\u5148\u9078\u64c7\u81ea\u5df1\u80fd\u63a7\u523612\uff5e15\u4e0b\u7684\u91cd\u91cf\uff0c\u597d\u597d\u7684\u628a\u555e\u9234\u80a9\u63a8\u7684\u52d5\u4f5c\u505a\u7a69\uff0c\u518d\u6162\u6eff\u5f80\u4e0a\u589e\u52a0\u91cd\u91cf<\/p>\n\n\n\n<p>\u66f4\u8a73\u7d30\u7684<strong><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\">\u555e\u9234\u80a9\u63a8\u6559\u5b78<\/a><\/strong>\uff1a<\/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=\"tjttjtDZy0\"><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/embed\/#?secret=tjttjtDZy0\" data-secret=\"tjttjtDZy0\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E5%95%9E%E9%88%B4%E5%89%8D%E5%B9%B3%E8%88%89\"><\/span><strong>\u2461 \u555e\u9234\u524d\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Front Raise<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u524d\u675f<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/dumbbell-front-raise-BNK1YW\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u96d9\u8173\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u633a\u80f8\u3001\u8179\u90e8\u6838\u5fc3\u6536\u7dca\uff0c\u7a69\u56fa\u8eab\u9ad4<\/li><li>\u4ee5\u62f3\u773c\u5411\u524d\u7684\u65b9\u5f0f\uff0c\u63e1\u4f4f\u555e\u9234<\/li><li>\u624b\u8098\u5fae\u5f4e\u66f2\uff0c\u5c07\u555e\u9234\u8209\u81f3\u5e73\u884c\u5730\u9762<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u524d\u5e73\u8209\u662f\u91dd\u5c0d\u300c<strong>\u4e09\u89d2\u808c\u524d\u675f<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u70ba\u4e09\u89d2\u808c\u524d\u675f\u5c6c\u65bc\u975e\u5e38\u5c0f\u7684\u808c\u7fa4\uff0c\u6240\u4ee5\u555e\u9234\u7684\u91cd\u91cf\u52d9\u5fc5\u8981\u9078\u64c7\u8f15\u4e00\u9ede\u7684\uff0c\u5426\u5247\u5f88\u6709\u53ef\u80fd\u5f15\u8d77\u624b\u8098\u95dc\u7bc0\u4e0d\u9069<\/p>\n\n\n\n<p>\u5728\u505a\u555e\u9234\u524d\u5e73\u8209\u6642\uff0c\u8981\u7279\u5225\u6ce8\u610f\u300c\u4e0a\u8209\u6642\u4e0d\u8981\u8073\u80a9\u300d\uff0c\u5c07\u555e\u9234\u524d\u5e73\u8209\u7684\u4e0b\u653e\u901f\u5ea6\u653e\u6162\uff0c\u63a7\u5236\u597d\u96e2\u5fc3\u7684\u5f35\u529b<\/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=\"lD7NeI0Ui5\"><a href=\"https:\/\/physicfit.com\/dumbbell-front-raise\/\">\u3010\u555e\u9234\u524d\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78 + \uff13\u7a2e\u8b8a\u5316\u5f0f\uff01\u52a0\u5f37\u80a9\u8180\u5fc5\u7df4\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\u555e\u9234\u524d\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78 + \uff13\u7a2e\u8b8a\u5316\u5f0f\uff01\u52a0\u5f37\u80a9\u8180\u5fc5\u7df4\u52d5\u4f5c &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-front-raise\/embed\/#?secret=lD7NeI0Ui5\" data-secret=\"lD7NeI0Ui5\" 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%91%A2_%E5%95%9E%E9%88%B4%E5%81%B4%E5%B9%B3%E8%88%89\"><\/span><strong>\u2462 \u555e\u9234\u5074\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Lateral Raise<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u4e2d\u675f<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/dumbbell-lateral-raise-VA8JDo\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u9078\u53d6\u9069\u5408\u81ea\u5df1\u7684\u555e\u9234\u63e1\u6cd5<\/li><li>\u8eab\u9ad4\u7565\u5fae\u524d\u50be\uff0c\u5e6b\u52a9\u7a69\u56fa\u8eab\u9ad4<\/li><li>\u9078\u64c7\u555e\u9234\u5074\u5e73\u8209\u7684\u89d2\u5ea6<\/li><li>\u4fdd\u6709\u5f35\u529b\u7684\u60c5\u6cc1\u4e0b\uff0c\u8209\u81f3\u9069\u7576\u7684\u9ad8\u5ea6\uff0c\u63a7\u5236\u4e0b\u653e\u901f\u5ea6<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u5074\u5e73\u8209\u662f\u91dd\u5c0d\u300c<strong>\u4e09\u89d2\u808c\u4e2d\u675f<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u555e\u9234\u5074\u5e73\u8209\u540c\u6a23\u4e5f\u662f\u975e\u5e38\u5c0f\u7684\u808c\u7fa4\uff0c\u52a0\u4e0a\u5e73\u8209\u7684\u52d5\u4f5c\u727d\u626f\u5230\u80a9\u95dc\u7bc0\u7684\u6469\u64e6\uff0c\u56e0\u6b64\u555e\u9234\u7684\u91cd\u91cf\u4e5f\u4e0d\u9069\u5408\u4f7f\u7528\u592a\u91cd<\/p>\n\n\n\n<p>\u60f3\u8981\u8b93\u80a9\u8180\u770b\u8d77\u4f86\u66f4\u5713\u3001\u66f4\u51f8\uff0c\u5343\u842c\u4e0d\u80fd\u932f\u904e\u555e\u9234\u5074\u5e73\u8209\u7684\u8a13\u7df4\uff01<\/p>\n\n\n\n<p>\u66f4\u8a73\u7d30\u7684<strong><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\">\u555e\u9234\u5074\u5e73\u8209\u6559\u5b78<\/a><\/strong>\uff1a<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"23ZEeUaGML\"><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/embed\/#?secret=23ZEeUaGML\" data-secret=\"23ZEeUaGML\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E5%95%9E%E9%88%B4%E4%BF%AF%E8%BA%AB%E9%A3%9B%E9%B3%A5\"><\/span><strong>\u2463 \u555e\u9234\u4fef\u8eab\u98db\u9ce5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Rear Delt Fly<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u5f8c\u675f<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/dumbbell-rear-delt-fly-VA8Jqo\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u9078\u64c7\u5750\u59ff or \u7ad9\u59ff<\/li><li>\u8eab\u9ad4\u5411\u4e0b\u5f4e\uff0c\u8179\u90e8\u6838\u5fc3\u6536\u7dca<\/li><li>\u624b\u63e1\u4f4f\u555e\u9234\uff0c\u6574\u96bb\u624b\u81c2\u81ea\u7136\u4e0b\u5782<\/li><li>\u96d9\u624b\u5411\u5169\u5074\u8209\u8d77\uff0c\u4e09\u89d2\u808c\u5f8c\u675f\u611f\u5230\u7dca\u7e43\u5373\u53ef<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u4fef\u8eab\u98db\u9ce5\u662f\u91dd\u5c0d\u300c<strong>\u4e09\u89d2\u808c\u4e2d\u675f<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u8eab\u908a\u4e5f\u6709<strong>\u5065\u8eab\u65b0\u624b<\/strong>\u5617\u8a66\u904e\u555e\u9234\u4fef\u8eab\u98db\u9ce5\u9019\u500b\u52d5\u4f5c\u5f8c\uff0c\u8ddf\u6211\u8aaa\u4e09\u89d2\u808c\u5f8c\u675f\u7684\u611f\u53d7\u5ea6\u975e\u5e38\u597d\uff01\u56e0\u6b64\u5728\u9019\u88e1\u4e5f\u8981\u63a8\u85a6\u7d66\u4f60<\/p>\n\n\n\n<p>\u555e\u9234\u7684\u91cd\u91cf\u9078\u64c7\uff0c\u662f\u6240\u6709\u4e09\u89d2\u808c\u555e\u9234\u8a13\u7df4\u52d5\u4f5c\u88e1\u300c<strong>\u6700\u8f15\u7684<\/strong>\u300d\uff0c\u63a7\u5236\u597d\u555e\u9234\u4fef\u8eab\u98db\u9ce5\u4e0b\u653e\u901f\u5ea6\uff0c\u597d\u597d\u611f\u53d7\u4e09\u89d2\u808c\u5f8c\u675f\u7684\u7dca\u7e43\u611f<\/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=\"%E5%95%9E%E9%88%B4%E4%B8%89%E8%A7%92%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u555e\u9234\u4e09\u89d2\u808c\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\u80a9\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u524d\u5e73\u8209<\/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\">\u555e\u9234\u4fef\u8eab\u98db\u9ce5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6574\u500b\u80a9\u8180<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u89d2\u808c\u524d\u675f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u89d2\u808c\u4e2d\u675f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u89d2\u808c\u5f8c\u675f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e2d<\/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\">\u5065\u8eab\u65b0\u624b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E4%BA%8C%E9%A0%AD%E8%82%8C_3%E9%A0%85\"><\/span><strong>5. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u4e8c\u982d\u808c (3\u9805)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"5cibC2pd5b\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/biceps-training\/embed\/#?secret=5cibC2pd5b\" data-secret=\"5cibC2pd5b\" 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\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E5%95%9E%E9%88%B4%E5%BD%8E%E8%88%89\"><\/span><strong>\u2460 \u555e\u9234\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Biceps Curl<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u4e8c\u982d\u808c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/dumbbell-curl-L7XArr\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u8eab\u9ad4\u4fdd\u6301\u4e2d\u7acb\uff0c\u4e0d\u8981\u904e\u5ea6\u524d\u50be<\/li><li>\u96d9\u624b\u5be6\u63e1\u4f4f\u555e\u9234\uff0c\u624b\u81c2\u81ea\u7136\u4e0b\u5782<\/li><li>\u5c07\u555e\u9234\u4e0a\u8209\u81f3\u4e8c\u982d\u808c\u5b8c\u5168\u7dca\u7e43<\/li><li>\u63a7\u5236\u555e\u9234\u7684\u4e0b\u653e\u901f\u5ea6<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u5f4e\u8209\u662f\u91dd\u5c0d\u300c<strong>\u6574\u500b\u4e8c\u982d\u808c<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u555e\u9234\u7684\u91cd\u91cf\u4e00\u6a23\u4e0d\u9700\u8981\u592a\u91cd\uff0c\u5c07\u6ce8\u610f\u529b\u653e\u5728\u555e\u9234\u4e0b\u653e\u7684\u901f\u5ea6\u63a7\u5236\u4e0a\uff0c\u597d\u597d\u611f\u53d7\u4e8c\u982d\u808c\u7684\u4f38\u7e2e<\/p>\n\n\n\n<p>\u555e\u9234\u5f4e\u8209\u540c\u6a23\u975e\u5e38\u63a8\u85a6\u7d66\u65b0\u624b\u7df4\u7fd2\uff0c\u4e0a\u624b\u96e3\u5ea6\u4e0d\u9ad8\uff0c\u53c8\u80fd\u5e6b\u52a9\u4f60\u6253\u9020\u826f\u597d\u7684\u4e8c\u982d\u808c\u57fa\u790e\uff01<\/p>\n\n\n\n<p>\u66f4\u8a73\u7d30\u7684<strong><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\">\u555e\u9234\u5f4e\u8209\u6559\u5b78<\/a><\/strong>\uff1a<\/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=\"6gTveDMDA7\"><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/embed\/#?secret=6gTveDMDA7\" data-secret=\"6gTveDMDA7\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E4%B8%8A%E6%96%9C%E5%95%9E%E9%88%B4%E5%BD%8E%E8%88%89\"><\/span><strong>\u2461 \u4e0a\u659c\u555e\u9234\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Incline Dumbbell Curl<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e8c\u982d\u808c\u9577\u982d<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/incline-dumbbell-curl-91xOD4\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u5c07\u81e5\u63a8\u6905\u89d2\u5ea6\u8abf\u81f330\uff5e45\u00b0 (\u8d8a\u659c\u8d8a\u96e3)<\/li><li>\u63e1\u4f4f\u555e\u9234\uff0c\u624b\u81c2\u81ea\u7136\u4e0b\u653e\uff0c\u4fdd\u6301\u5728\u8eab\u9ad4\u5f8c\u5074<\/li><li>\u5c07\u555e\u9234\u5411\u4e0a\u5f4e\u8209\uff0c\u7565\u5e36\u4e00\u9ede\u5411\u524d\u7684\u5e45\u5ea6<\/li><li>\u7de9\u6162\u5c07\u555e\u9234\u4e0b\u653e\uff0c\u96d9\u624b\u56de\u5230\u8eab\u9ad4\u5f8c\u5074<\/li><\/ol>\n\n\n\n<p>\u4e0a\u659c\u555e\u9234\u5f4e\u8209\u662f\u91dd\u5c0d\u300c<strong>\u4e8c\u982d\u808c\u9577\u982d<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u540c\u6642\u4e5f\u662f\u6211\u500b\u4eba\u6700\u611b\u7684\u4e8c\u982d\u808c\u555e\u9234\u8a13\u7df4\u52d5\u4f5c\u4e4b\u4e00\uff0c\u56e0\u70ba\u5b83\u53ef\u4ee5\u91dd\u5c0d<strong>\u4e00\u822c\u4eba\u6700\u5f31\u7684<\/strong>\u4e8c\u982d\u808c\u9577\u982d\uff0c\u7d66\u4e88\u6700\u5927\u5e45\u5ea6\u7684\u62c9\u4f38\u7bc4\u570d<\/p>\n\n\n\n<p>\u4f46\u8981\u7279\u5225\u6ce8\u610f\u7684\u662f\uff1a\u624b\u81c2\u4e0d\u8981\u6709\u904e\u591a\u7684\u6643\u52d5\u3001\u555e\u9234\u653e\u4e0b\u7684\u901f\u5ea6\u4e0d\u8981\u592a\u5feb\uff0c\u9019\u4e9b\u90fd\u6703\u5c0e\u81f4\u4e0a\u659c\u555e\u9234\u5f4e\u8209\u7684\u611f\u53d7\u5ea6\u4e0d\u4f73\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E5%95%9E%E9%88%B4%E9%9B%86%E4%B8%AD%E5%BD%8E%E8%88%89\"><\/span><strong>\u2462 \u555e\u9234\u96c6\u4e2d\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Concentration Curl<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u4e8c\u982d\u808c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/dumbbell-concentration-curl-91xOg4\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u624b\u8098\u62b5\u5728\u5927\u817f\u5167\u5074<\/li><li>\u624b\u81c2\u81ea\u7136\u4e0b\u653e\uff0c\u4e0d\u8073\u80a9<\/li><li>\u5229\u7528\u5c0f\u81c2\u5e36\u52d5\u555e\u9234\uff0c\u5c07\u555e\u9234\u8209\u81f3\u9802\u5cf0<\/li><li>\u63a7\u5236\u555e\u9234\u4e0b\u653e\u901f\u5ea6\uff0c\u5c07\u555e\u9234\u6162\u6162\u4e0b\u653e<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u96c6\u4e2d\u5f4e\u8209\u662f\u91dd\u5c0d\u300c<strong>\u6574\u500b\u4e8c\u982d\u808c<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9019\u500b\u555e\u9234\u8a13\u7df4\u52d5\u4f5c\uff0c\u8001\u5be6\u8aaa\u5f88\u591a\u4eba\u90fd\u627e\u4e0d\u592a\u5230\u611f\u53d7\u5ea6\uff0c\u5c0e\u81f4\u4e0d\u592a\u559c\u6b61\u9019\u500b\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u63d0\u4f9b\u4f60\u4e00\u4e9b\u5c0f\u8a23\u7ac5\uff1a<\/p>\n\n\n\n<ul><li>\u8173\u53ef\u4ee5\u5f80\u4e2d\u9593\u9760\u8fd1\u4e00\u9ede<\/li><li>\u555e\u9234\u4e0a\u8209\u548c\u4e0b\u653e\u7684\u901f\u5ea6\u90fd\u653e\u6162<\/li><li>\u555e\u9234\u4e0a\u8209\u5230\u9802\u5cf0\u6642\uff0c\u518d\u591a\u5f80\u4e0a\u64e0\u4e00\u4e9b<\/li><\/ul>\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%95%9E%E9%88%B4%E4%BA%8C%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u555e\u9234\u4e8c\u982d\u808c\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\u5f4e\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u659c\u555e\u9234\u5f4e\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u96c6\u4e2d\u5f4e\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6574\u500b\u4e8c\u982d\u808c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e8c\u982d\u808c\u9577\u982d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6574\u500b\u4e8c\u982d\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e2d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9ad8<\/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\">\u5065\u8eab\u65b0\u624b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E4%B8%89%E9%A0%AD%E8%82%8C_3%E9%A0%85\"><\/span><strong>6. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u4e09\u982d\u808c (3\u9805)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"3a3Tmlipoo\"><a href=\"https:\/\/physicfit.com\/triceps-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/triceps-training\/embed\/#?secret=3a3Tmlipoo\" data-secret=\"3a3Tmlipoo\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E5%95%9E%E9%88%B4%E4%BB%B0%E8%87%A5%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8_%E7%A2%8E%E9%A1%B1%E8%80%85\"><\/span><strong>\u2460 \u555e\u9234\u4ef0\u81e5\u4e09\u982d\u5c48\u4f38 (\u788e\u9871\u8005)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Skull Crushers<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u982d\u808c\u9577\u982d<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/skull-crushers-6Xr2mL\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><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 (\u5411\u984d\u982d\u9760\u8fd1)<\/li><li>\u4e0a\u63a8\u81f3\u4e09\u982d\u808c\u5b8c\u5168\u62c9\u4f38<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u4ef0\u81e5\u4e09\u982d\u5c48\u4f38\u662f\u91dd\u5c0d\u300c<strong>\u4e09\u982d\u808c\u9577\u982d<\/strong>\u300d\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u555e\u9234\u6bd4\u8d77\u69d3\u9234\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<\/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\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E5%95%9E%E9%88%B4%E4%BF%AF%E8%BA%AB%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\"><\/span><strong>\u2461 \u555e\u9234\u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Triceps Kickback<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u982d\u808c\u9577\u982d\u3001\u4e09\u982d\u808c\u5916\u5074\u982d<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/triceps-kickback-r8QXgW\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><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>\u5229\u7528\u624b\u8098\u5e36\u52d5\u555e\u9234\uff0c\u4e0a\u62ac\u81f3\u8d85\u904e\u8eab\u9ad4<\/li><li>\u63a7\u5236\u555e\u9234\u7684\u4e0b\u653e\u901f\u5ea6\uff0c\u5c07\u555e\u9234\u5e36\u56de\u539f\u4f4d<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u4fef\u8eab\u4e09\u982d\u5c48\u4f38\u662f\u91dd\u5c0d\u300c<strong>\u4e09\u982d\u808c\u9577\u982d\u3001\u4e09\u982d\u808c\u5916\u5074\u982d<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u555e\u9234\u7684\u91cd\u91cf\u9078\u64c7\u4e0d\u9069\u5408\u592a\u91cd\uff0c\u56e0\u70ba\u63a7\u5236\u555e\u9234\u52d5\u4f5c\u7684\u662f\u4f60\u7684\u300c<strong>\u624b\u8098<\/strong>\u300d\uff0c\u91cd\u91cf\u592a\u91cd\u6703\u5c0e\u81f4\u624b\u8098\u4e0d\u8212\u670d\u3001\u53d7\u50b7\uff01<\/p>\n\n\n\n<p>\u9084\u6709\u4e00\u9ede\u662f\u8981\u7279\u5225\u6ce8\u610f\u7684\uff1a\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\u555e\u9234\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=\"%E2%91%A2_%E5%95%9E%E9%88%B4%E9%A0%B8%E5%BE%8C%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\"><\/span><strong>\u2462 \u555e\u9234\u9838\u5f8c\u4e09\u982d\u5c48\u4f38<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Triceps Extension<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u4e09\u982d\u808c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/dumbbell-triceps-extension-xnZ97E\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u96d9\u624b\u864e\u53e3\u6258\u4f4f\u555e\u9234<\/li><li>\u5c07\u555e\u9234\u9ad8\u8209\u904e\u982d\uff0c\u5728\u982d\u90e8\u7565\u5f8c\u65b9<\/li><li>\u624b\u81c2\u4fdd\u6301\u76f4\u7acb\u72c0\u614b<\/li><li>\u5f4e\u66f2\u4f60\u7684\u624b\u8098\uff0c\u5c07\u555e\u9234\u5411\u9838\u5f8c\u5e36\u52d5<\/li><li>\u4e0a\u8209\u555e\u9234\u81f3\u624b\u81c2\u5b8c\u5168\u6253\u76f4<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u9838\u5f8c\u4e09\u982d\u5c48\u4f38\u662f\u91dd\u5c0d\u300c<strong>\u6574\u500b\u4e09\u982d\u808c<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u70ba\u662f\u96d9\u624b\u62ff\u4e00\u500b\u555e\u9234\uff0c\u56e0\u6b64\u555e\u9234\u7684\u91cd\u91cf\u53ef\u4ee5\u9078\u7528\u91cd\u4e00\u9ede\u7684\uff0c\u4f46\u9084\u662f\u8981\u4ee5\u4f60\u80fd\u4e0d\u501f\u529b\u70ba\u4e3b<\/p>\n\n\n\n<p>\u8981\u7279\u5225\u6ce8\u610f\u7684\u662f\u300c<strong>\u624b\u8098\u7684\u6253\u958b\u5e45\u5ea6<\/strong>\u300d\uff0c\u76e1\u91cf\u8b93\u624b\u8098\u4e0d\u8981\u6253\u7684\u592a\u958b\uff0c\u5426\u5247\u5f88\u6709\u53ef\u80fd\u9020\u6210\u624b\u8098\u4e0d\u8212\u670d\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%95%9E%E9%88%B4%E4%B8%89%E9%A0%AD%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u555e\u9234\u4e09\u982d\u808c\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\u4ef0\u81e5\u4e09\u982d\u5c48\u4f38<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u9838\u5f8c\u4e09\u982d\u5c48\u4f38<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u982d\u808c\u9577\u982d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u982d\u808c\u9577\u982d\u3001\u5916\u5074\u982d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6574\u500b\u4e09\u982d\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e2d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e2d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/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\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5065\u8eab\u65b0\u624b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%85%BF%E9%83%A8_3%E9%A0%85\"><\/span><strong>7. \u555e\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u817f\u90e8 (3\u9805)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"9yELBnyFBw\"><a href=\"https:\/\/physicfit.com\/legs-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/legs-training\/embed\/#?secret=9yELBnyFBw\" data-secret=\"9yELBnyFBw\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E5%95%9E%E9%88%B4%E9%85%92%E6%9D%AF%E6%B7%B1%E8%B9%B2\"><\/span><strong>\u2460 \u555e\u9234\u9152\u676f\u6df1\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Goblet Squat<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u817f\u90e8<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/goblet-squat-wVYZx8\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u53d6\u5230\u4e00\u500b\u9069\u5408\u81ea\u5df1\u7684\u555e\u9234\u6df1\u8e72\u7ad9\u8ddd<\/li><li>\u7528\u96d9\u624b\u6258\u4f4f\u555e\u9234\uff0c\u5c07\u555e\u9234\u5f80\u81ea\u5df1\u7684\u8eab\u9ad4\u9760\u8fd1<\/li><li>\u6838\u5fc3\u8179\u90e8\u7a69\u5b9a\uff0c\u5c07\u8eab\u9ad4\u7dad\u6301\u4e2d\u7acb\uff0c\u633a\u80f8\u3001\u8996\u7dda\u5f80\u524d<\/li><li>\u512a\u5148\u555f\u52d5\u4f60\u7684\u5c41\u80a1\uff0c\u4e0b\u8e72\u524d\u6df1\u547c\u5438\uff0c\u4e0b\u8e72\u81f3\u9069\u5408\u81ea\u5df1\u7684\u9ad8\u5ea6<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u9152\u676f\u6df1\u8e72\u662f\u91dd\u5c0d\u300c<strong>\u6574\u500b\u817f\u90e8<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u540c\u6642\u4e5f\u662f\u6211\u6700\u63a8\u85a6\u7d66\u5927\u5bb6\u7df4\u7fd2\u7684\u555e\u9234\u6df1\u8e72\u65b9\u5f0f\uff0c\u96d9\u624b\u6258\u4f4f\u4e00\u500b\u555e\u9234\u53ef\u4ee5\u8b93\u4f60\u66f4\u5c08\u6ce8\u5728\u817f\u90e8\u7684\u6536\u7e2e\uff0c\u800c\u4e0d\u662f\u96d9\u624b\u5404\u62ff\u4e00\u500b\u555e\u9234\uff0c\u5c0e\u81f4\u6ce8\u610f\u529b\u5206\u6563<\/p>\n\n\n\n<p>\u6839\u64da\u7ad9\u8ddd\u7684\u4e0d\u540c\uff0c\u53ef\u4ee5\u8b93\u4f60\u7df4\u5230\u4e0d\u540c\u7684\u817f\u90e8\u808c\u7fa4\uff0c\u5305\u62ec\uff1a\u80a1\u56db\u982d\u808c\u3001\u5167\u6536\u808c\u3001\u81c0\u808c<\/p>\n\n\n\n<p>\u66f4\u8a73\u7d30\u7684<strong><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\">\u555e\u9234\u9152\u676f\u6df1\u8e72\u6559\u5b78<\/a><\/strong>\uff1a<\/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=\"WXn1pXG12A\"><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/embed\/#?secret=WXn1pXG12A\" data-secret=\"WXn1pXG12A\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E5%95%9E%E9%88%B4%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89\"><\/span><strong>\u2461 \u555e\u9234\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Romanian Deadlift<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u817f\u5f8c\u5074\u3001\u4e0b\u80cc<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/dumbbell-deadlift-3QoOvR\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u96d9\u624b\u5404\u63e1\u4e00\u500b\u555e\u9234\uff0c\u76e1\u53ef\u80fd\u9760\u8fd1\u8eab\u9ad4<\/li><li>\u633a\u80f8\u3001\u8179\u90e8\u6838\u5fc3\u6536\u7dca<\/li><li>\u80cc\u90e8\u4fdd\u6301\u6c34\u5e73\u72c0\u614b\uff0c\u6162\u6162\u5411\u524d\u5f4e\u8170<\/li><li>\u5f4e\u8170\u81f3\u8eab\u9ad4\u5782\u76f4\u5373\u53ef\uff0c\u5c07\u555e\u9234\u62c9\u56de\u539f\u4f4d<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u662f\u91dd\u5c0d\u300c<strong>\u817f\u5f8c\u5074\u3001\u4e0b\u80cc<\/strong>\u300d\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u555e\u9234\u7684\u91cd\u91cf\u9078\u64c7\u4e0a\u53ef\u4ee5\u7a0d\u5fae\u91cd\u4e00\u9ede\uff0c\u5c07\u555e\u9234\u786c\u8209\u7684\u6574\u500b\u52d5\u4f5c\u90fd\u653e\u6162\uff0c\u66f4\u5c08\u6ce8\u5728\u817f\u5f8c\u3001\u4e0b\u80cc\u7684\u62c9\u4f38\u4e0a<\/p>\n\n\n\n<p>\u5982\u679c\u60f3\u62ff\u6bd4\u8f03\u91cd\u7684\u555e\u9234\u7df4\u7fd2\uff0c\u4f46\u53c8\u7919\u65bc\u63e1\u529b\u4e0d\u8db3\u7684\u554f\u984c\uff0c\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>\u4f86\u5e6b\u52a9\u4f60\u6293\u7a69\u555e\u9234<\/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=\"xSdOtOgay4\"><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=xSdOtOgay4\" data-secret=\"xSdOtOgay4\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E5%95%9E%E9%88%B4%E6%8F%90%E8%B8%B5\"><\/span><strong>\u2462 \u555e\u9234\u63d0\u8e35<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Dumbbell Calf Raise<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5c0f\u817f\u808c<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/calf-raise-RO4wnE\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u6311\u9078\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf<\/li><li>\u96d9\u624b\u63e1\u4f4f\u555e\u9234\uff0c\u5c07\u555e\u9234\u9760\u8fd1\u96d9\u817f\u5169\u5074<\/li><li>\u633a\u80f8\u3001\u8179\u90e8\u6838\u5fc3\u6536\u7dca<\/li><li>\u4ee5\u588a\u8173\u7684\u65b9\u5f0f\uff0c\u5c07\u8eab\u9ad4\u62ac\u8d77<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u63d0\u8e35\u662f\u91dd\u5c0d\u300c<strong>\u5c0f\u817f<\/strong>\u300d\u7684\u555e\u9234\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5c0f\u817f\u4e5f\u662f\u5f88\u591a\u4eba\u5e38\u5e38\u5ffd\u7565\u7684\u808c\u7fa4\u4e4b\u4e00\uff0c\u597d\u770b\u7684\u5c0f\u817f\u80fd\u8b93\u4f60\u817f\u90e8\u6574\u9ad4\u8996\u89ba\u4e0a\u7dda\u689d\u66f4\u6f02\u4eae<\/p>\n\n\n\n<p>\u555e\u9234\u91cd\u91cf\u5efa\u8b70\u9078\u64c7\u9069\u4e2d\u7684\u5c31\u597d\uff0c\u592a\u91cd\u53ef\u80fd\u6703\u5c0e\u81f4\u8eab\u9ad4\u6643\u4f86\u6643\u53bb\uff0c\u61c9\u8a72\u8981\u628a\u6ce8\u610f\u529b\u66f4\u653e\u5728\u5c0f\u817f\u7684\u62c9\u4f38\u4e0a<\/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%95%9E%E9%88%B4%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u555e\u9234\u817f\u90e8\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\u9152\u676f\u6df1\u8e72<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u63d0\u8e35<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6574\u500b\u817f\u90e8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u817f\u5f8c\u5074\u3001\u4e0b\u80cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c0f\u817f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e2d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/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\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5065\u8eab\u8001\u624b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6240\u6709\u968e\u6bb5\u5065\u8eab\u8005<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\uff5e15\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E5%85%B6%E4%BB%96%E5%81%A5%E8%BA%AB%E5%99%A8%E6%9D%90%E9%81%B8%E8%B3%BC\"><\/span><strong>8. <strong>\u5176\u4ed6\u5065\u8eab\u5668\u6750\u9078\u8cfc<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%AD%B7%E5%85%B7%E9%81%B8%E8%B3%BC%E6%94%BB%E7%95%A5\"><\/span><strong>\u8b77\u5177\u9078\u8cfc\u653b\u7565<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><\/li><li><a href=\"https:\/\/physicfit.com\/cobra-grips\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u7f8e\u570b\u773c\u93e1\u86c7\u62c9\u529b\u5e36\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u50f9\u683c\u3001\u5916\u578b\u3001\u529f\u80fd\u9762\u9762\u4ff1\u5230\u7684\u5c08\u696d\u7d1a\u62c9\u529b\u5e36<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5065\u8eab\u8170\u5e36\u5168\u653b\u7565\u3011\u63a8\u85a6\u4f60\u978f\u56fa\u6838\u5fc3\u7684\u597d\u5925\u4f34\uff0c\u5065\u8eab\u4e0d\u8170\u75db\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/knee-pads\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30105\u6b3e\u8b77\u819d\u63a8\u85a6\u3011\u5065\u8eab\u3001\u8209\u91cd\u4e00\u6b21\u5230\u4f4d\uff01\u4fdd\u8b77\u819d\u84cb\u7684\u6700\u4f73\u5e6b\u624b\uff0c\u9000\u5316\u6027\u95dc\u7bc0\u708e\u4e5f\u9069\u7528\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/wrist-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%99%A8%E6%9D%90%E9%81%B8%E8%B3%BC%E6%94%BB%E7%95%A5\"><\/span><strong>\u5668\u6750\u9078\u8cfc\u653b\u7565<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/powerblock-intro\/\" target=\"_blank\" rel=\"noreferrer noopener\">(\u5927\u8a73\u89e3) PowerBlock\u53ef\u8abf\u5f0f\u555e\u9234\u7d71\u6574\uff0d\u5168\u7cfb\u5217\u4ecb\u7d39\uff5cU50\u3001U70\u8981\u600e\u9ebc\u8cb7\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u555e\u9234\u63a8\u85a6&amp;\u9078\u8cfc\u6307\u5357-\uff13\u5927\u555e\u9234\u7a2e\u985ePK (\u53ef\u8abf\u5f0f\u555e\u9234\/\u50b3\u7d71\u555e\u9234\u5854\/\u7d44\u5408\u555e\u9234\u7d44)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/homegym-bench\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u81e5\u63a8\u6905\u5168\u653b\u7565\uff1aTOP-5\u63a8\u85a6\uff0c\u591a\u529f\u80fd\u5065\u8eab\u6905\u771f\u7684\u5be6\u7528\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/weight-plates\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u69d3\u7247\u9078\u8cfc\u653b\u7565\uff1aPU\u3001\u5305\u81a0\u3001\u9444\u9435\u4e00\u6b21\u641e\u61c2\uff01\u5065\u529b\u3001\u8209\u91cd\u69d3\u7247\u6709\u751a\u9ebc\u5dee\u5225\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u69d3\u9234\u653b\u7565\uff1a\u898f\u683c\u3001\u7a2e\u985e\u3001\u50f9\u683c\u600e\u9ebc\u9078\uff1f14\u7a2e\u69d3\u9234\u4efb\u4f60\u6311\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/multi-function-rack\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u56db\u5927\u591a\u529f\u80fd\u8a13\u7df4\u6a5f\u63a8\u85a6\uff1aG6 vs S109\u5c45\u5bb6\u5065\u8eab\u4e00\u53f0\u6253\u5929\u4e0b(\u98db\u9ce5\u3001\u53f2\u5bc6\u65af)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/power-rack\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u6df1\u8e72\u67b6\u653b\u7565\uff1a6\u5927\u7a2e\u985e\u4e00\u6b21\u4e86\u89e3\uff01\u50f9\u683c\u3001\u54c1\u724c\u8a72\u600e\u9ebc\u9078\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/gym-flooring\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u512a\u8cea\u5065\u8eab\u5730\u588a\u63a8\u85a6\uff1a\u512a\u529b\u3001\u5448\u5cf0\u8a72\u9078\u54ea\u4e00\u500b\uff1f\u6211\u9069\u5408\u54ea\u4e00\u6b3e\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/angles90\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Angles90\u52d5\u614b\u8a13\u7df4\u63e1\u628a\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u4f86\u81ea\u7fa9\u5927\u5229\u7684\u539f\u88dd\u9032\u53e3\u7df4\u80cc\u795e\u5668<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8F%AF%E8%AA%BF%E7%B3%BB%E5%88%97\"><\/span><strong>\u53ef\u8abf\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-bb0008d2-a33c-48d6-b96d-9c05882aee55\"><li><a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u4e94\u5927\u53ef\u8abf\u5f0f\u555e\u9234\u63a8\u85a6\uff1aNUO 232\u3001U50\u8a72\u9078\u54ea\u4e00\u500b\uff1f\u53f0\u7063\u54c1\u724c\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u69d3\u9234\u5230\u5e95\u503c\u4e0d\u503c\u5f97\u8cb7\uff1f\u529f\u80fd\u3001\u512a\u7f3a\u9ede\u5206\u6790\uff01\uff13\u6b3e\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u58fa\u9234\u63a8\u85a6\uff1a\u8a13\u7df4\u591a\u8b8a\u3001\u4e0d\u4f54\u7a7a\u9593\u7684\u597d\u9078\u64c7\uff01\uff16\u7a2e\u52d5\u4f5c\u8b8a\u5316<\/a><\/li><\/ul>\n\n\n\n<p>\u3000 \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4%E6%94%BB%E7%95%A5\"><\/span><strong>9. \u5176\u4ed6\u8a13\u7df4\u653b\u7565<\/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%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\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=\"\u3010\u5728\u5bb64\u5929\u7df4\u5168\u8eab\u3011\u8d85\u9ad8CP\u503c! \u5fc5\u6536\u85cf\u8a13\u7df4\u5f71\u7247\uff5c\u5065\u4eba\u8a13\u7df4\uff5c2019ep02\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RFhJVrRgDfs?start=90&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u4e0d\u8ad6\u4f60\u662f\u60f3\u5728\u5065\u8eab\u623f\u5065\u8eab\uff0c\u6216\u662f\u81ea\u5df1\u5728\u5bb6\u5065\u8eab\uff0c\u6700\u65b9\u4fbf\u3001\u6700\u4e0d\u4f54\u7a7a\u9593\u7684\u5668\u6750\u7d55\u5c0d\u975e\u300c\u555e\u9234\u300d\u83ab\u5c6c\u4e86 \u4f46\u7a76\u7adf\u6709\u54ea\u4e9b\u8a13\u7df4\u52d5\u4f5c\u662f &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\"> <span class=\"screen-reader-text\">\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<\/span> \u95b1\u8b80\u5168\u6587 &raquo;<\/a><\/p>\n<p><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><!-- AddThis Related Posts generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":1662,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","footnotes":""},"categories":[1,15],"tags":[],"aioseo_notices":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u555e\u9234\u8a13\u7df4-\u7cbe\u9078.jpg","_links":{"self":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/3210"}],"collection":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/comments?post=3210"}],"version-history":[{"count":2,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/3210\/revisions"}],"predecessor-version":[{"id":7237,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/3210\/revisions\/7237"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media\/1662"}],"wp:attachment":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media?parent=3210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/categories?post=3210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/tags?post=3210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}