{"id":3260,"date":"2021-04-02T23:17:55","date_gmt":"2021-04-02T15:17:55","guid":{"rendered":"https:\/\/physicfit.com\/?p=3260"},"modified":"2022-09-08T11:51:57","modified_gmt":"2022-09-08T03:51:57","slug":"barbell-shoulder-press","status":"publish","type":"post","link":"https:\/\/physicfit.com\/barbell-shoulder-press\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p>\u60f3\u8981\u8b93\u81ea\u5df1\u7684\u4e0a\u80a2\u529b\u91cf\u6709\u6240\u589e\u9577\u3001\u7a81\u7834\uff0c\u300c<strong>\u7ad9\u59ff\u69d3\u9234\u80a9\u63a8<\/strong>\u300d\u662f\u4f60\u5fc5\u7df4\u7684\u52d5\u4f5c\u4e4b\u4e00<\/p>\n\n\n\n<p>\u540c\u6642\u4e5f\u662f\u591a\u6578\u4eba\u516c\u8a8d<strong>\u6700\u96e3\u7684<\/strong>\u591a\u95dc\u7bc0\u52d5\u4f5c\u4e4b\u4e00\uff0c\u60f3\u8981\u63a8\u8d77\u6a19\u6e96\u7684\u69d3\u9234\u80a9\u63a8\uff0c\u4f60\u9700\u8981\u6ce8\u610f\u975e\u5e38\u591a\u7d30\u7bc0<\/p>\n\n\n\n<p>\u591a\u6578\u4eba\u5e38\u898b\u7684<strong>\u7ad9\u59ff\u69d3\u9234\u80a9\u63a8<\/strong>\u554f\u984c\uff1a<\/p>\n\n\n\n<ul><li>\u70ba\u4ec0\u9ebc\u6211\u7684\u69d3\u9234\u80a9\u63a8\u90fd\u63a8\u4e0d\u91cd\uff1f<\/li><li>\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u624b\u8098\u6253\u958b\u7684\u89d2\u5ea6\u8981\u591a\u5c11\uff1f<\/li><li>\u69d3\u9234\u80a9\u63a8\u7684\u63e1\u8ddd\u8981\u591a\u5c11\uff0c\u5c0d\u767c\u529b\u6bd4\u8f03\u6709\u5e6b\u52a9\uff1f<\/li><li>\u69d3\u9234\u80a9\u63a8\u9700\u8981\u63a8\u5230\u6700\u9ad8\u9ede\u55ce\uff1f\u6700\u4f4e\u8981\u653e\u5230\u54ea\u88e1\uff1f<\/li><li>\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u6703\u89ba\u5f97\u80a9\u8180\u5361\u5361\u7684\uff1f\u8170\u690e\u4e0d\u8212\u670d\uff1f<\/li><\/ul>\n\n\n\n<p>\u91dd\u5c0d\u4ee5\u4e0a\u5e38\u898b\u7684\uff15\u500b\u69d3\u9234\u80a9\u63a8\u554f\u984c\uff0c\u6f22\u514b\u90fd\u6703\u5728\u6587\u7ae0\u88e1\u5e6b\u4f60\u4e00\u4e00\u89e3\u7b54<\/p>\n\n\n\n<p>( \u60f3\u5b78<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<\/a><\/strong>\u7684\u670b\u53cb\uff0c\u53ef\u4ee5\u53c3\u8003 \u2193 \uff09<\/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=\"pEMgI2FFRd\"><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=pEMgI2FFRd\" data-secret=\"pEMgI2FFRd\" 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<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark 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noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6616f07354265\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" 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ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#1_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\" title=\"1. \u69d3\u9234\u80a9\u63a8\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\">1. \u69d3\u9234\u80a9\u63a8\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#2_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8_vs_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%8C%E5%93%AA%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\" title=\"2. \u69d3\u9234\u80a9\u63a8 vs \u555e\u9234\u80a9\u63a8\uff0c\u54ea\u500b\u6bd4\u8f03\u597d\uff1f\">2. \u69d3\u9234\u80a9\u63a8 vs \u555e\u9234\u80a9\u63a8\uff0c\u54ea\u500b\u6bd4\u8f03\u597d\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#3_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E5%89%8D%EF%BC%8C%E5%BF%85%E7%9F%A5%EF%BC%93%E5%A4%A7%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5\" title=\"3. \u69d3\u9234\u80a9\u63a8\u524d\uff0c\u5fc5\u77e5\uff13\u5927\u57fa\u672c\u89c0\u5ff5\">3. \u69d3\u9234\u80a9\u63a8\u524d\uff0c\u5fc5\u77e5\uff13\u5927\u57fa\u672c\u89c0\u5ff5<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%91%EF%BC%83%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E6%98%AF%E3%80%8C%E5%85%A8%E8%BA%AB%E6%80%A7%E3%80%8D%E9%81%8B%E5%8B%95\" title=\"\u57fa\u672c\u89c0\u5ff5\uff11\uff03\u69d3\u9234\u80a9\u63a8\u662f\u300c\u5168\u8eab\u6027\u300d\u904b\u52d5\">\u57fa\u672c\u89c0\u5ff5\uff11\uff03\u69d3\u9234\u80a9\u63a8\u662f\u300c\u5168\u8eab\u6027\u300d\u904b\u52d5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%92%EF%BC%83%E5%85%A8%E8%BA%AB%E4%BF%9D%E6%8C%81%E4%B8%AD%E7%AB%8B\" title=\"\u57fa\u672c\u89c0\u5ff5\uff12\uff03\u5168\u8eab\u4fdd\u6301\u4e2d\u7acb\">\u57fa\u672c\u89c0\u5ff5\uff12\uff03\u5168\u8eab\u4fdd\u6301\u4e2d\u7acb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%93%EF%BC%83%E4%BF%9D%E6%8C%81%E5%91%BC%E5%90%B8%E7%AF%80%E5%A5%8F\" title=\"\u57fa\u672c\u89c0\u5ff5\uff13\uff03\u4fdd\u6301\u547c\u5438\u7bc0\u594f\">\u57fa\u672c\u89c0\u5ff5\uff13\uff03\u4fdd\u6301\u547c\u5438\u7bc0\u594f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#4_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%97%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"4. \u69d3\u9234\u80a9\u63a8\uff17\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">4. \u69d3\u9234\u80a9\u63a8\uff17\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#Step1_%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E9%81%A9%E5%90%88%E7%9A%84%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step1. \u5982\u4f55\u6311\u9078\u9069\u5408\u7684\u69d3\u9234\u80a9\u63a8\u91cd\u91cf\uff1f\">Step1. \u5982\u4f55\u6311\u9078\u9069\u5408\u7684\u69d3\u9234\u80a9\u63a8\u91cd\u91cf\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#Step2_%E5%B0%87%E6%A7%93%E9%88%B4%E6%9E%B6%E8%87%B3%E5%90%88%E9%81%A9%E7%9A%84%E9%AB%98%E5%BA%A6\" title=\"Step2. \u5c07\u69d3\u9234\u67b6\u81f3\u5408\u9069\u7684\u9ad8\u5ea6\">Step2. \u5c07\u69d3\u9234\u67b6\u81f3\u5408\u9069\u7684\u9ad8\u5ea6<\/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\/barbell-shoulder-press\/#Step3_%E5%A6%82%E4%BD%95%E9%81%B8%E5%8F%96%E5%90%88%E9%81%A9%E7%9A%84%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E6%8F%A1%E8%B7%9D%EF%BC%9F%E8%A9%B2%E6%80%8E%E9%BA%BC%E6%AD%A3%E7%A2%BA%E6%8F%A1%E6%A7%93%EF%BC%9F\" title=\"Step3. \u5982\u4f55\u9078\u53d6\u5408\u9069\u7684\u69d3\u9234\u80a9\u63a8\u63e1\u8ddd\uff1f\u8a72\u600e\u9ebc\u6b63\u78ba\u63e1\u69d3\uff1f\">Step3. \u5982\u4f55\u9078\u53d6\u5408\u9069\u7684\u69d3\u9234\u80a9\u63a8\u63e1\u8ddd\uff1f\u8a72\u600e\u9ebc\u6b63\u78ba\u63e1\u69d3\uff1f<\/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\/barbell-shoulder-press\/#Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E6%89%8B%E8%82%98%E6%89%93%E9%96%8B%E7%9A%84%E8%A7%92%E5%BA%A6%E8%A6%81%E5%B9%BE%E5%BA%A6%EF%BC%9F\" title=\"Step4. \u9810\u5099\u59ff\u52e2\uff0c\u624b\u8098\u6253\u958b\u7684\u89d2\u5ea6\u8981\u5e7e\u5ea6\uff1f\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u624b\u8098\u6253\u958b\u7684\u89d2\u5ea6\u8981\u5e7e\u5ea6\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#Step5_%E8%82%A9%E6%8E%A8%E8%B5%B7%E6%A7%93%EF%BC%8C%E5%A6%82%E4%BD%95%E6%8A%8A%E6%A7%93%E9%88%B4%E5%AE%89%E5%85%A8%E7%9A%84%E5%B8%B6%E9%9B%A2%E6%9E%B6%E4%B8%8A\" title=\"Step5. \u80a9\u63a8\u8d77\u69d3\uff0c\u5982\u4f55\u628a\u69d3\u9234\u5b89\u5168\u7684\u5e36\u96e2\u67b6\u4e0a\">Step5. \u80a9\u63a8\u8d77\u69d3\uff0c\u5982\u4f55\u628a\u69d3\u9234\u5b89\u5168\u7684\u5e36\u96e2\u67b6\u4e0a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#Step6_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9A%84%E7%AB%99%E8%B7%9D%E8%A6%81%E5%A4%9A%E5%B0%91%EF%BC%9F%E8%BA%AB%E9%AB%94%E6%80%8E%E6%A8%A3%E6%AF%94%E8%BC%83%E7%A9%A9%EF%BC%9F\" title=\"Step6. \u9810\u5099\u59ff\u52e2\uff0c\u69d3\u9234\u80a9\u63a8\u7684\u7ad9\u8ddd\u8981\u591a\u5c11\uff1f\u8eab\u9ad4\u600e\u6a23\u6bd4\u8f03\u7a69\uff1f\">Step6. \u9810\u5099\u59ff\u52e2\uff0c\u69d3\u9234\u80a9\u63a8\u7684\u7ad9\u8ddd\u8981\u591a\u5c11\uff1f\u8eab\u9ad4\u600e\u6a23\u6bd4\u8f03\u7a69\uff1f<\/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\/barbell-shoulder-press\/#Step7_%E6%8E%A8%E8%B5%B7%E4%B8%80%E4%B8%8B%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%8C%E6%9C%80%E9%AB%98%E6%8E%A8%E5%88%B0%E5%93%AA%EF%BC%9F%E6%9C%80%E4%BD%8E%E6%94%BE%E5%88%B0%E5%93%AA%EF%BC%9F\" title=\"Step7. \u63a8\u8d77\u4e00\u4e0b\u69d3\u9234\u80a9\u63a8\uff0c\u6700\u9ad8\u63a8\u5230\u54ea\uff1f\u6700\u4f4e\u653e\u5230\u54ea\uff1f\">Step7. \u63a8\u8d77\u4e00\u4e0b\u69d3\u9234\u80a9\u63a8\uff0c\u6700\u9ad8\u63a8\u5230\u54ea\uff1f\u6700\u4f4e\u653e\u5230\u54ea\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#5_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E5%B8%B8%E8%A6%8B%EF%BC%93%E5%80%8B%E9%8C%AF%E8%AA%A4\" title=\"5. \u69d3\u9234\u80a9\u63a8\u5e38\u898b\uff13\u500b\u932f\u8aa4\">5. \u69d3\u9234\u80a9\u63a8\u5e38\u898b\uff13\u500b\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#%E2%9D%B6_%E9%81%8E%E5%BA%A6%E6%8B%B1%E8%85%B0\" title=\"\u2776 \u904e\u5ea6\u62f1\u8170\">\u2776 \u904e\u5ea6\u62f1\u8170<\/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\/barbell-shoulder-press\/#%E2%9D%B7_%E9%81%8E%E5%BA%A6%E5%80%9F%E5%8A%9B\" title=\"\u2777 \u904e\u5ea6\u501f\u529b\">\u2777 \u904e\u5ea6\u501f\u529b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#%E2%9D%B8_%E5%B0%87%E6%A7%93%E9%88%B4%E6%8E%A8%E8%87%B3%E5%89%8D%E6%96%B9\" title=\"\u2778 \u5c07\u69d3\u9234\u63a8\u81f3\u524d\u65b9\">\u2778 \u5c07\u69d3\u9234\u63a8\u81f3\u524d\u65b9<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#6_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%8A%9B%E9%87%8F%E7%94%B1%E4%B8%8B%E8%82%A2%E5%82%B3%E5%B0%8E%E5%88%B0%E4%B8%8A%E8%82%A2\" title=\"6. \u69d3\u9234\u80a9\u63a8\u5c0f\u6280\u5de7\uff1a\u529b\u91cf\u7531\u4e0b\u80a2\u50b3\u5c0e\u5230\u4e0a\u80a2\">6. \u69d3\u9234\u80a9\u63a8\u5c0f\u6280\u5de7\uff1a\u529b\u91cf\u7531\u4e0b\u80a2\u50b3\u5c0e\u5230\u4e0a\u80a2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#7_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\" title=\"7. \u69d3\u9234\u80a9\u63a8\u76f8\u95dc\u554f\u984c &#8211; FAQ\">7. \u69d3\u9234\u80a9\u63a8\u76f8\u95dc\u554f\u984c &#8211; FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#Q1%EF%BC%9A%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9A%84%E6%84%9F%E5%8F%97%E5%BA%A6%E5%A5%BD%E5%B7%AE%EF%BC%8C%E8%82%A9%E8%86%80%E9%83%BD%E6%B2%92%E6%84%9F%E8%A6%BA\" title=\"Q1\uff1a\u69d3\u9234\u80a9\u63a8\u7684\u611f\u53d7\u5ea6\u597d\u5dee\uff0c\u80a9\u8180\u90fd\u6c92\u611f\u89ba\">Q1\uff1a\u69d3\u9234\u80a9\u63a8\u7684\u611f\u53d7\u5ea6\u597d\u5dee\uff0c\u80a9\u8180\u90fd\u6c92\u611f\u89ba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#Q2%EF%BC%9A%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E6%84%9F%E8%A6%BA%E4%B8%80%E7%9B%B4%E8%81%B3%E8%82%A9\" title=\"Q2\uff1a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u611f\u89ba\u4e00\u76f4\u8073\u80a9\">Q2\uff1a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u611f\u89ba\u4e00\u76f4\u8073\u80a9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#Q3%EF%BC%9A%E5%9C%A8%E5%81%9A%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E8%A6%BA%E5%BE%97%E8%82%A9%E8%86%80%E5%8D%A1%E5%8D%A1%E7%9A%84\" title=\"Q3\uff1a\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u89ba\u5f97\u80a9\u8180\u5361\u5361\u7684\">Q3\uff1a\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u89ba\u5f97\u80a9\u8180\u5361\u5361\u7684<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#8_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9A%84%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span><strong>\u69d3\u9234\u80a9\u63a8\u7684\u597d\u8655\u6709\u54ea\u4e9b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/eddie-hall-press.jpg\" alt=\"\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\" class=\"wp-image-3296\" width=\"439\" height=\"328\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Overhead_press\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Overhead_press\">\u69d3\u9234\u80a9\u63a8<\/a><\/strong>\uff0c\u82f1\u6587\u70ba<strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Overhead_press\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Overhead_press\">Barbell Shoulder Press<\/a><\/strong>\uff0c\u5c6c\u65bc\u516d\u5927\u5168\u8eab\u6027\u904b\u52d5\u4e4b\u4e00<\/p>\n\n\n\n<p>\u4e0d\u662f\u60f3\u5065\u8eab\u3001\u60f3\u62fc\u91cd\u91cf\u7684\u4eba\u624d\u80fd\u505a<\/p>\n\n\n\n<p>\u800c\u662f\u4efb\u4f55\u4eba\u90fd\u80fd\u505a\u7684\u904b\u52d5\uff0c\u5305\u62ec\u5b55\u5a66\u3001\u8001\u4eba<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u6211\u8981\u4f86\u548c\u4f60\u8aaa\u8aaa\uff0c\u69d3\u9234\u80a9\u63a8\u7684\u597d\u8655\u9053\u5230\u5e95\u6709\u54ea\u4e9b\uff1a<\/p>\n\n\n\n<ol><li><strong>\u5feb\u901f\u63d0\u5347\u4e0a\u80a2\u7684\u529b\u91cf<\/strong><\/li><li><strong>\u63d0\u5347\u6838\u5fc3\u7684\u529b\u91cf\u3001\u7a69\u5b9a\u6027<\/strong><\/li><li><strong>\u5f37\u5316\u300c\u63a8\u300d\u7684\u529b\u91cf\uff0c\u6709\u52a9\u65bc\u63d0\u5347\u81e5\u63a8\u8868\u73fe<\/strong><\/li><\/ol>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u9019\u500b\u52d5\u4f5c\u4e0a\u624b\u96e3\u5ea6\u5f88\u9ad8\uff0c\u4f46\u69d3\u9234\u80a9\u63a8\u7d55\u5c0d\u6703\u662f\u5e6b\u52a9\u4f60\u63d0\u5347\u4e0a\u80a2\u529b\u91cf\u7684\u4e00\u5927\u5229\u5668\uff01<\/p>\n\n\n\n<p>\u5c31\u8b93\u6f22\u514b\u5e36\u4f60\u5e36\u4f60\u4e00\u6b65\u4e00\u6b65\u7684\u9032\u5165\u69d3\u9234\u80a9\u63a8\u6559\u5b78\u5427\uff5e<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u5bb6\u4e5f\u53ef\u4ee5\u7df4\u69d3\u9234\u80a9\u63a8 \ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/power-rack\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/power-rack\/\">\u6df1\u8e72\u67b6<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234\u653b\u7565<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>1. \u69d3\u9234\u80a9\u63a8\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u808c\u7fa4.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u8a13\u7df4\u808c\u7fa4\" class=\"wp-image-3275\" width=\"432\" height=\"305\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u808c\u7fa4.jpg 407w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u808c\u7fa4-300x212.jpg 300w\" sizes=\"(max-width: 432px) 100vw, 432px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u4e3b\u8981\u7684\u8a13\u7df4\u808c\u7fa4\u662f\u300c<strong><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/triceps-training\/\">\u4e09\u89d2\u808c<\/a><\/strong>\u300d\uff0c\u6839\u64da\u63e1\u8ddd\u7684\u4e0d\u540c\uff0c\u53ef\u4ee5\u523a\u6fc0\u5230\u4e0d\u540c\u7684\u808c\u675f\uff1a<\/p>\n\n\n\n<ul><li>\u4e00\u822c\u63e1\u8ddd\uff1a\u8207\u80a9\u540c\u5bec\uff0c\u4e09\u89d2\u808c\u8f03\u5e73\u5747\u523a\u6fc0<\/li><li>\u8f03\u7a84\u63e1\u8ddd\uff1a\u6bd4\u80a9\u7565\u7a84\uff0c\u523a\u6fc0\u8f03\u591a<strong>\u524d\u675f<\/strong>\u3001<strong>\u4e2d\u675f<\/strong><\/li><li>\u8f03\u5bec\u63e1\u8ddd\uff1a\u6bd4\u80a9\u7565\u5bec\uff0c\u523a\u6fc0\u8f03\u591a<strong>\u4e2d\u675f<\/strong>\u3001<strong>\u5f8c\u675f<\/strong><\/li><\/ul>\n\n\n\n<p>\u800c\u672c\u4eba\u4e2d\u4e3b\u8981\u8a0e\u8ad6\u7684\u662f\u300c<strong>\u4e00\u822c\u63e1\u8ddd\u7684\u69d3\u9234\u80a9\u63a8<\/strong>\u300d\uff0c\u5b89\u5168\u6027\u8f03\u9ad8\uff0c\u540c\u6642\u4e5f\u76f8\u5c0d\u597d\u4e0a\u624b<\/p>\n\n\n\n<p>\u800c\u69d3\u9234\u80a9\u63a8\u7684\u8f14\u52a9\u808c\u7fa4\u5c31\u975e\u5e38\u591a\u4e86\uff0c\u4e0a\u80a2\u90e8\u5206\u9700\u8981<strong>\u80cc\u808c\u7684\u7bc0\u6297<\/strong>\u3001<strong>\u8179\u90e8\u6838\u5fc3\u7684\u7a69\u5b9a<\/strong>\u3001<strong>\u4e09\u982d\u808c\u7684\u8f14\u52a9\u767c\u529b<\/strong><\/p>\n\n\n\n<p>\u4ee5\u53ca\u591a\u6578\u4eba\u5e38\u5ffd\u7565\u7684\uff0c\u4e0b\u80a2\u90e8\u5206\u5247\u9700\u8981<strong>\u81c0\u808c\u593e\u7dca\u505a\u7a69\u5b9a<\/strong>\u3001<strong>\u8173\u5411\u4e0b\u8e29\u7a69\u5730\u9762\u7684\u529b\u91cf<\/strong>\uff0c\u624d\u80fd\u5e6b\u52a9\u4f60\u5b8c\u6210\u4e00\u4e0b\u6a19\u6e96\u7684\u69d3\u9234\u80a9\u63a8<\/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=\"GpUL6eFlRQ\"><a href=\"https:\/\/physicfit.com\/arnold-press\/\">\u3010\u963f\u8afe\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6703\u6709\u80a9\u593e\u64e0\u7684\u98a8\u96aa\u55ce\uff1f\u7d93\u5178\u50b3\u5947\u7df4\u80a9\u52d5\u4f5c\uff01\u5b8c\u6574\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u963f\u8afe\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6703\u6709\u80a9\u593e\u64e0\u7684\u98a8\u96aa\u55ce\uff1f\u7d93\u5178\u50b3\u5947\u7df4\u80a9\u52d5\u4f5c\uff01\u5b8c\u6574\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/arnold-press\/embed\/#?secret=GpUL6eFlRQ\" data-secret=\"GpUL6eFlRQ\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8_vs_%E5%95%9E%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%8C%E5%93%AA%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\"><\/span><strong>2. \u69d3\u9234\u80a9\u63a8 vs \u555e\u9234\u80a9\u63a8\uff0c\u54ea\u500b\u6bd4\u8f03\u597d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5f88\u591a\u4eba\u5c0d\u65bc\u65b0\u624b\u8a72\u5f9e\u69d3\u9234\u80a9\u63a8\uff0c\u9084\u662f<a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\">\u555e\u9234\u80a9\u63a8<\/a>\u5148\u8457\u624b\uff1f\u54ea\u7a2e\u80a9\u63a8\u7684\u589e\u808c\u6548\u679c\u6bd4\u8f03\u597d\uff1f\u6709\u5f88\u591a\u7591\u554f<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\u5c31\u4f86\u6bd4\u8f03\u4e00\u4e0b\u9019\u5169\u7a2e\u80a9\u63a8\u7684\u5dee\u7570\uff1a<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u9234\u80a9\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u80a9\u63a8<\/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\u89d2\u808c(\u80a9\u8180)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u89d2\u808c(\u80a9\u8180)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6d3b\u52d5\u7bc4\u570d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c0f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6d3b\u52d5\u7a69\u5b9a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u64cd\u4f5c\u91cd\u91cf<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u91cd<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u8f15<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u512a\u52e2<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u529b\u91cf\u8a13\u7df4<br>2. \u6838\u5fc3\u8a13\u7df4<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u7d30\u7bc0\u8a13\u7df4<br>2. \u7a69\u5b9a\u8a13\u7df4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9069\u5408\u65cf\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8ffd\u6c42\u91cd\u91cf<br>\u63d0\u5347\u4e0a\u80a2\u529b\u91cf<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c45\u5bb6\u8a13\u7df4<br>\u8ffd\u6c42\u66f4\u591a\u611f\u53d7\u5ea6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<p>\u300c<strong>\u69d3\u9234\u80a9\u63a8<\/strong>\u300d\u548c\u300c<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<\/a><\/strong>\u300d\u9019\u5169\u7a2e\u80a9\u63a8\u5176\u5be6\u90fd\u9069\u5408\u5404\u968e\u6bb5\u7684\u5065\u8eab\u8005\u7df4\u7fd2\uff0c\u6211\u8a8d\u70ba\u6700\u4e3b\u8981\u7684\u5dee\u5225\u5728\u65bc\u300c<strong>\u6d3b\u52d5\u5ea6<\/strong>\u300d<\/p>\n\n\n\n<p>\u91dd\u5c0d\u6d3b\u52d5\u5ea6\u8f03\u5dee\uff0c\u505a\u4efb\u4f55<strong>\u63a8<\/strong>\u7684\u52d5\u4f5c\u6642\uff0c\u5e38\u5e38\u6703\u6709\u80a9\u8180\u5361\u5361\u7684\u3001\u4e0d\u8212\u670d\u7684\u4eba\uff0c\u5efa\u8b70\u505a<strong>\u555e\u9234\u80a9\u63a8<\/strong>\u6bd4\u8f03\u597d<\/p>\n\n\n\n<p>\u56e0\u70ba\u555e\u9234\u662f\u5169\u96bb\u624b\u5404\u62ff\u4e00\u500b\uff0c\u76f8\u5c0d\u53ef\u4ee5\u96a8\u8457\u81ea\u5df1\u7684\u80a9\u95dc\u7bc0\u53bb\u505a\u8abf\u6574\uff0c\u6240\u4ee5\u6bd4\u8f03\u4e0d\u6703\u6709\u80a9\u63a8\u6642\u7684\u4e0d\u8212\u670d\u611f<\/p>\n\n\n\n<p>\u800c\u6d3b\u52d5\u5ea6\u4e00\u822c\u3001\u6216\u5f88\u597d\u7684\u4eba\uff0c\u5efa\u8b70\u53ef\u4ee5\u5148\u5f9e<strong>\u69d3\u9234\u80a9\u63a8<\/strong>\u958b\u59cb\u7df4\u7fd2\uff0c\u4e0d\u53ea\u53ef\u4ee5\u5e6b\u52a9\u4f60\u6253\u9020\u5f37\u58ef\u7684\u80a9\u8180\uff0c\u66f4\u53ef\u4ee5\u5e6b\u52a9\u4f60\u63d0\u5347\u4e0a\u80a2\u529b\u91cf<\/p>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u53ef\u4ee5\u8aaa\u662f\u512a\u9ede\u6eff\u6eff\u7684\u80a9\u63a8\u8a13\u7df4\u4e4b\u4e00\uff0c\u6240\u4ee5\u6211\u500b\u4eba\u975e\u5e38\u63a8\u85a6\u7df4\u7fd2<strong>\u69d3\u9234\u80a9\u63a8<\/strong>\u9019\u500b\u52d5\u4f5c\uff0c\u5c31\u7b97\u662f\u7a7a\u69d3\u4e5f\u6c92\u95dc\u4fc2\uff01<\/p>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E5%89%8D%EF%BC%8C%E5%BF%85%E7%9F%A5%EF%BC%93%E5%A4%A7%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5\"><\/span><strong>3. \u69d3\u9234\u80a9\u63a8\u524d\uff0c\u5fc5\u77e5\uff13\u5927\u57fa\u672c\u89c0\u5ff5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u6b63\u5f0f\u9032\u5165\u69d3\u9234\u80a9\u63a8\u6559\u5b78\u524d\uff0c\u6709\uff13\u9ede\u95dc\u65bc\u69d3\u9234\u80a9\u63a8\u7684\u57fa\u672c\u89c0\u5ff5\uff0c\u4f60\u5fc5\u9808\u5148\u77e5\u9053\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\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"166\" height=\"166\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-150x150.png 150w\" sizes=\"(max-width: 166px) 100vw, 166px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%91%EF%BC%83%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E6%98%AF%E3%80%8C%E5%85%A8%E8%BA%AB%E6%80%A7%E3%80%8D%E9%81%8B%E5%8B%95\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5\uff11\uff03\u69d3\u9234\u80a9\u63a8\u662f\u300c\u5168\u8eab\u6027\u300d\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u524d\u65b9\u4ecb\u7d39\u69d3\u9234\u80a9\u63a8\u7684\u4f7f\u7528\u808c\u7fa4\u4e2d\uff0c\u4f60\u6703\u767c\u73fe\u96d6\u7136\u4e3b\u8981\u8a13\u7df4\u7684\u662f\u4f60\u7684\u80a9\u8180\uff0c\u4f46\u8981\u5354\u540c\u7684\u808c\u7fa4\u537b\u975e\u5e38\u591a<\/p>\n\n\n\n<p>\u4e0d\u53ea\u9700\u8981\u4e0a\u80a2\u7684\u767c\u529b\uff0c\u4e5f\u9700\u8981\u8179\u90e8\u6838\u5fc3\u3001\u4e0b\u80a2\u7684\u7a69\u5b9a\uff0c\u624d\u80fd\u5e6b\u52a9\u4f60\u5b8c\u6210\u4e00\u4e0b\u69d3\u9234\u80a9\u63a8<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u300c<strong>\u5168\u8eab\u6027<\/strong>\u300d\u904b\u52d5\uff0c\u7c21\u55ae\u4f86\u8aaa\u5c31\u662f\u80fd\u5e6b\u52a9\u4f60\u5168\u65b9\u9762\u7684\u63d0\u5347\u529b\u91cf\u5916\uff0c\u66f4\u80fd\u5e6b\u52a9\u4f60\u71c3\u71d2\u5927\u91cf\u7684\u71b1\u91cf<\/p>\n\n\n\n<p>\u6b63\u56e0\u70ba\u69d3\u9234\u80a9\u63a8\u7684\u597d\u8655\u6709\u9019\u9ebc\u591a\uff0c\u56e0\u6b64\u6211\u975e\u5e38\u63a8\u85a6\u69d3\u9234\u80a9\u63a8\u9019\u500b\u52d5\u4f5c\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%92%EF%BC%83%E5%85%A8%E8%BA%AB%E4%BF%9D%E6%8C%81%E4%B8%AD%E7%AB%8B\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5\uff12\uff03\u5168\u8eab\u4fdd\u6301\u4e2d\u7acb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u8eab\u9ad4\u4e2d\u7acb.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u8eab\u9ad4\u4e2d\u7acb\" class=\"wp-image-3279\" width=\"127\" height=\"297\"\/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u505a\u7ad9\u59ff\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u4fdd\u6301\u5168\u8eab\u7684\u4e2d\u7acb\u4f4d\u7f6e\u662f\u975e\u5e38\u91cd\u8981\u7684\uff0c\u4efb\u4f55\u7ad9\u59ff\u985e\u7684\u52d5\u4f5c\u90fd\u9700\u8981\u7528\u5230<\/p>\n\n\n\n<p>\u6240\u8b02\u7684<strong>\u4fdd\u6301\u8eab\u9ad4\u4e2d\u7acb<\/strong>\uff0c\u5c31\u662f\u6307\uff1a\u8b93\u4f60\u7684<strong>\u80f8\u690e<\/strong>\u3001<strong>\u8170\u690e<\/strong>\u3001<strong>\u819d\u84cb<\/strong>\u5448\u73fe\u4e00\u76f4\u7dda\uff0c\u4e0d\u8981\u6709\u54ea\u500b\u90e8\u4f4d\u662f\u7279\u5225\u524d\u50be\u3001\u5f8c\u4ef0<\/p>\n\n\n\n<p>\u4e5f\u5c31\u4ee3\u8868\u8457\uff0c\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u4f60\u662f\u9700\u8981<strong>\u523b\u610f\u5c07\u5168\u8eab\u7e43\u7dca<\/strong>\u4f86\u9054\u5230\u5168\u8eab\u4e2d\u7acb\u9019\u500b\u72c0\u614b\u7684\uff01\u4e26\u4e0d\u662f\u53ea\u6709\u624b\u5728\u7a69\u5b9a\u69d3\u9234<\/p>\n\n\n\n<p>\u5efa\u8b70\u53ef\u4ee5\u5148\u5f9e\u7a7a\u69d3\u958b\u59cb\u7df4\u7fd2\u69d3\u9234\u80a9\u63a8\uff0c\u5148\u628a\u80a9\u63a8\u6642\u7684\u8eab\u9ad4\u59ff\u52e2\u8abf\u6574\u597d\uff0c\u518d\u6162\u6162\u8ffd\u6c42\u91cd\u91cf<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5%EF%BC%93%EF%BC%83%E4%BF%9D%E6%8C%81%E5%91%BC%E5%90%B8%E7%AF%80%E5%A5%8F\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5\uff13\uff03\u4fdd\u6301\u547c\u5438\u7bc0\u594f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u500b\u4eba\u8a8d\u70ba\u300c<strong>\u547c\u5438\u7bc0\u594f<\/strong>\u300d\u662f\u6538\u95dc\u4f60\u69d3\u9234\u80a9\u63a8\u662f\u5426\u80fd\u9023\u7e8c\u63a8\u597d\u5e7e\u4e0b\u7684\u95dc\u9375\uff0c\u4ee5\u4e0b\u63d0\u4f9b2\u7a2e\u547c\u5438\u7bc0\u594f\u7d66\u4f60\uff1a<\/p>\n\n\n\n<ul><li>\u5168\u7a0b\u9589\u6c23<\/li><li>\u51fa\u529b\u6642\u9589\u6c23\uff0c\u505a\u5b8c\u4e00\u4e0b\u6642\u5410\u6c23<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u9078\u64c7\u7684\u662f\u7b2c\u4e00\u7a2e\u300c<strong>\u5168\u7a0b\u9589\u6c23<\/strong>\u300d\uff0c\u5efa\u8b70\u6bcf\u4e0b\u69d3\u9234\u80a9\u63a8\u7684\u6642\u80a9\u4e0d\u8981\u592a\u4e45\uff0c\u9069\u5408\u7528\u5728\u5feb\u901f\u505a\u5b8c\u69d3\u9234\u80a9\u63a8\u7684\u60c5\u6cc1\u4e0b<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u9078\u64c7\u7684\u662f\u7b2c\u4e8c\u7a2e\u300c<strong>\u51fa\u529b\u6642\u9589\u6c23\uff0c\u505a\u5b8c\u4e00\u4e0b\u6642\u5410\u6c23<\/strong>\u300d\uff0c\u5efa\u8b70\u5728\u4f60\u60f3\u4e00\u4e0b\u4e00\u4e0b\u69d3\u9234\u80a9\u63a8\u6162\u6162\u505a\u7684\u6642\u5019\u4f7f\u7528<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%97%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>4. \u69d3\u9234\u80a9\u63a8\uff17\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u96c6\u7684\u91cd\u9ede\uff0cFocus\u5728\u7ad9\u59ff\u69d3\u9234\u80a9\u63a8\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67097\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u6311\u9078\u4e00\u500b\u9069\u5408\u7684\u69d3\u9234\u80a9\u63a8\u91cd\u91cf<\/strong><\/li><li><strong>\u5c07\u69d3\u9ad8\u8abf\u81f3\u9069\u5408\u81ea\u5df1\u7684\u9ad8\u5ea6<\/strong><\/li><li><strong>\u9078\u53d6\u5408\u9069\u7684\u63e1\u8ddd\uff0c\u6b63\u78ba\u7684\u63e1\u69d3\u65b9\u5f0f<\/strong><\/li><li><strong>\u5c07\u624b\u8098\u5411\u5916\u6253\u958b30\uff5e45\u00b0\u89d2\u5ea6<\/strong><\/li><li><strong>\u63e1\u4f4f\u69d3\uff0c\u5c07\u624b\u8f49\u5230\u69d3\u9234\u6b63\u4e0b\u65b9\uff0c\u5b89\u5168\u7684\u5c07\u69d3\u9234\u62ac\u8d77<\/strong><\/li><li><strong>\u5168\u8eab\u4fdd\u6301\u4e2d\u7acb\u72c0\u614b\uff0c\u627e\u5230\u5408\u9069\u81ea\u5df1\u7684\u7ad9\u8ddd<\/strong><\/li><li><strong>\u5b8c\u6210\u4e00\u4e0b\u69d3\u9234\u80a9\u63a8\uff0c\u627e\u5230\u81ea\u5df1\u80a9\u63a8\u7684\u6700\u9ad8\u9ede\u3001\u6700\u4f4e\u9ede<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E9%81%A9%E5%90%88%E7%9A%84%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5982\u4f55\u6311\u9078\u9069\u5408\u7684\u69d3\u9234\u80a9\u63a8\u91cd\u91cf\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u91cd\u91cf.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u91cd\u91cf\" class=\"wp-image-3280\" width=\"438\" height=\"328\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u91cd\u91cf.jpg 369w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u91cd\u91cf-300x224.jpg 300w\" sizes=\"(max-width: 438px) 100vw, 438px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u6311\u9078\u4e00\u500b\u53ef\u4ee5\u63a7\u5236\u7684\u69d3\u7247\u91cd\u91cf\uff0c\u5728\u80a9\u63a8\u904e\u7a0b\u4e2d\uff0c\u52d5\u4f5c\u80fd\u5920\u57f7\u884c\u7684\u6a19\u6e96<\/p>\n\n\n\n<p>\u5e73\u5e38\u6c92\u6709\u5065\u8eab\u7fd2\u6163\u7684\u65b0\u624b\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e <strong>\u7a7a\u69d3\u3001\u5de6\u53f3\u5404\u4e00\u72472.5\u516c\u65a4\u7684\u69d3\u7247<\/strong> \u958b\u59cb\u7df4\u7fd2\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u5e73\u5e38\u5c31\u6709\u904b\u52d5\u7fd2\u6163\u3001\u52de\u529b\u6d3b\u52d5\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e<strong> \u5de6\u53f3\u5404\u4e00\u72472.5\uff5e5\u516c\u65a4\u7684\u69d3\u7247<\/strong> \u958b\u59cb\u7df4\u7fd2\u3002<\/p>\n\n\n\n<p>\u56e0\u70ba\u69d3\u9234\u80a9\u63a8\u9019\u500b\u52d5\u4f5c\u4e00\u958b\u59cb\u8b1b\u7a76\u7684\u662f\u300c<strong>\u52d5\u4f5c\u7684\u6b63\u78ba\u6027<\/strong>\u300d\uff0c\u91cd\u91cf\u53cd\u800c\u4e0d\u662f\u4e00\u958b\u59cb\u9700\u8981\u7279\u5225\u6ce8\u610f\u7684<\/p>\n\n\n\n<p>\u6240\u4ee5\u4e0d\u5efa\u8b70\u69d3\u9234\u80a9\u63a8\u4e00\u958b\u59cb\u5c31\u4f7f\u7528\u5927\u91cd\u91cf\u4f86\u7df4\u7fd2\uff0c\u5148\u5b78\u6703\u5982\u4f55\u63a7\u5236\u69d3\u9234\u80a9\u63a8\u7684\u52d5\u4f5c\u884c\u7a0b\uff0c\u518d\u6162\u6162\u5f80\u4e0a\u589e\u52a0\u91cd\u91cf<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/weight-plates\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/weight-plates\/\">\u69d3\u7247\u9078\u8cfc\u653b\u7565<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E5%B0%87%E6%A7%93%E9%88%B4%E6%9E%B6%E8%87%B3%E5%90%88%E9%81%A9%E7%9A%84%E9%AB%98%E5%BA%A6\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u5c07\u69d3\u9234\u67b6\u81f3\u5408\u9069\u7684\u9ad8\u5ea6<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u9ad8\u5ea6.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u69d3\u9ad8\" class=\"wp-image-3281\" width=\"532\" height=\"286\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u9ad8\u5ea6.jpg 360w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u9ad8\u5ea6-300x161.jpg 300w\" sizes=\"(max-width: 532px) 100vw, 532px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u7684<strong>\u69d3\u9ad8<\/strong>\uff0c\u5176\u5be6\u548c\u6df1\u8e72\u662f\u4e00\u6a23\u7684\uff0c\u5efa\u8b70\u69d3\u9234\u7684\u9ad8\u5ea6\u5927\u7d04\u662f\u5728\u4f60\u7684\u4e0a\u80f8\u3001\u7565\u4f4e\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u52d5\u614b\u5f0f\u7684\u69d3\u9234\u80a9\u63a8<strong>\u69d3\u9ad8<\/strong>\u6559\u5b78 \u2193<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/lxKwOg\" 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>\u56e0\u70ba\u4f60\u5c07\u69d3\u9234\u81f3\u65bc\u7565\u4f4e\u7684\u4f4d\u7f6e\uff0c\u53ef\u4ee5\u8b93\u4f60\u5728\u8d77\u69d3\u6642\uff0c\u5c07\u819d\u84cb\u7565\u5fae\u5f4e\u66f2\uff0c\u518d\u9760\u8173\u5411\u4e0a\u8e6c\u7684\u529b\u91cf\u4f86\u8d77\u69d3<\/p>\n\n\n\n<p>\u9019\u6a23\u4e0d\u53ea\u80fd\u8b93\u4f60\u7684\u69d3\u9234\u80a9\u63a8\u8d77\u69d3\u66f4\u9806\uff0c\u9084\u80fd\u8b93\u4f60\u5728\u9032\u884c\u5927\u91cd\u91cf\u80a9\u63a8\u6642\uff0c\u80fd\u5920\u7a69\u7a69\u7684\u3001\u5b89\u5168\u7684\u5c07\u69d3\u9234\u62ac\u8d77<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/power-rack\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/power-rack\/\">\u6df1\u8e72\u67b6\u9078\u8cfc\u653b\u7565<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E5%A6%82%E4%BD%95%E9%81%B8%E5%8F%96%E5%90%88%E9%81%A9%E7%9A%84%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E6%8F%A1%E8%B7%9D%EF%BC%9F%E8%A9%B2%E6%80%8E%E9%BA%BC%E6%AD%A3%E7%A2%BA%E6%8F%A1%E6%A7%93%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u5982\u4f55\u9078\u53d6\u5408\u9069\u7684\u69d3\u9234\u80a9\u63a8\u63e1\u8ddd\uff1f\u8a72\u600e\u9ebc\u6b63\u78ba\u63e1\u69d3\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u63e1\u8ddd.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u63e1\u8ddd\" class=\"wp-image-3282\" width=\"579\" height=\"270\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u63e1\u8ddd.jpg 444w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u63e1\u8ddd-300x140.jpg 300w\" sizes=\"(max-width: 579px) 100vw, 579px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u69d3\u9234\u80a9\u63a8\u7684\u63e1\u8ddd\u90fd\u6703\u5efa\u8b70\u300c<strong>\u8207\u80a9\u540c\u5bec<\/strong>\u300d\uff0c\u4f46\u540c\u6642\u9019\u53e5\u8a71\u4f86\u4ee3\u8868\u69d3\u9234\u80a9\u63a8\u7684\u63e1\u8ddd\u53c8\u592a\u904e\u7c60\u7d71<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u78ba\u5be6\u628a\u624b\u6253\u958b\u81f3\u8207\u80a9\u540c\u5bec\u4e86\uff0c\u4f46\u537b\u51fa\u73fe\u50cf<strong>(\u53f3\u5716)<\/strong>\u4e00\u6a23\u7684\u69d3\u9234\u80a9\u63a8\u63e1\u6cd5\uff0c\u5c0e\u81f4\u624b\u81c2\u51fa\u73fe<strong>\u5167\u593e<\/strong>\u7684\u60c5\u5f62<\/p>\n\n\n\n<p>\u9019\u6a23\u932f\u8aa4\u7684\u63e1\u69d3\u9234\u65b9\u5f0f\u6703\u5c0e\u81f4\u4f60\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u91cd\u91cf\u90fd\u96c6\u4e2d\u5728\u4f60\u7684<strong>\u624b\u8098\u4e0a<\/strong>\uff0c\u9032\u800c\u5c31\u7522\u751f\u624b\u8098\u4e0d\u8212\u670d\u3001\u80a9\u63a8\u4e0d\u9806\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u69d3\u9234\u7684\u91cd\u91cf\u53d7\u5230\u5730\u5fc3\u5f15\u529b\u7684\u5f71\u97ff\uff0c\u662f\u5782\u76f4\u5411\u4e0b\u53d7\u529b\u7684\uff0c\u4f60\u8b93\u624b\u8098\u8655\u65bc\u6700\u5916\u5074\u7684\u90e8\u5206\uff0c\u69d3\u9234\u80a9\u63a8\u7684\u91cd\u91cf\u81ea\u7136\u4e5f\u6703\u843d\u5728\u624b\u8098\u4e0a<\/p>\n\n\n\n<p>\u500b\u4eba\u8a8d\u70ba\uff0c\u6700\u597d\u7684\u69d3\u9234\u80a9\u63a8\u63e1\u8ddd\u9084\u662f\u8b93\u4f60\u7684\u300c<strong>\u624b\u81c2\u5782\u76f4\u65bc\u5730\u9762<\/strong>\u300d\uff0c\u5373\u4f7f\u6bd4\u80a9\u5bec\u7565\u5bec\uff0c\u4e5f\u90fd\u6c92\u95dc\u4fc2\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"300\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u624b\u8155\u843d\u9ede.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u63e1\u69d3\u4f4d\u7f6e\" class=\"wp-image-2591\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u624b\u8155\u843d\u9ede.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u624b\u8155\u843d\u9ede-150x150.jpg 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div>\n\n\n\n<p>   \u3000<\/p>\n\n\n\n<p>\u518d\u4f86\u662f\u95dc\u65bc\u69d3\u9234\u80a9\u63a8\u7684\u63e1\u69d3\u4f4d\u7f6e\uff0c\u6700\u7a69\u7684\u63e1\u69d3\u65b9\u5f0f\u6c38\u9060\u90fd\u662f\u4ee5\u300c<strong>\u5305\u8986\u9762\u7a4d\u6700\u5927<\/strong>\u300d\u70ba\u7b2c\u4e00\u8003\u91cf<\/p>\n\n\n\n<p>\u4e0a\u5716\u70ba\u69d3\u9234\u5728\u624b\u638c\u4e0a\u7684\u843d\u9ede\uff0c<strong><span style=\"color:#1da171\" class=\"has-inline-color\">\u7da0\u8272\u90e8\u5206<\/span><\/strong>\u70ba\u6b63\u78ba\u7684\u69d3\u9234\u80a9\u63a8\u843d\u69d3\u9ede\uff0c<strong><span class=\"has-inline-color has-vivid-red-color\">\u7d05\u8272\u90e8\u5206<\/span><\/strong>\u70ba\u932f\u8aa4\u69d3\u9234\u80a9\u63a8\u843d\u69d3\u9ede<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u767c\u73fe\uff0c\u69d3\u9234\u8d8a\u9760\u8fd1\u4f60\u7684\u864e\u53e3\uff0c\u4ee3\u8868\u69d3\u9234\u7684\u5305\u8986\u9762\u7a4d\u8d8a\u5927\uff0c\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\u5c31\u8d8a\u7a69\u5b9a\uff0c\u76f8\u53cd\u7684\u5247\u6703\u4f7f\u4f60\u7684\u69d3\u9234\u4e00\u76f4\u9060\u96e2\u624b\u638c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u6b63\u78ba\u63e1\u69d3\u65b9\u5f0f\" class=\"wp-image-2294\" width=\"414\" height=\"140\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155.jpg 337w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155-300x101.jpg 300w\" sizes=\"(max-width: 414px) 100vw, 414px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>( \u548c<a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u81e5\u63a8<\/a>\u7684\u63e1\u69d3\u65b9\u6cd5\u4e00\u6a23 )<\/p>\n\n\n\n<p>\u6700\u5f8c\u662f\u95dc\u65bc\u69d3\u9234\u80a9\u63a8\u7684\u63e1\u69d3\u65b9\u5f0f\uff0c\u6b63\u78ba\u7684\u69d3\u9234\u80a9\u63a8\u63e1\u69d3\u65b9\u5f0f\u61c9\u8a72\u662f\u8981\u8b93\u4f60\u7684<strong>\u624b\u8155\u3001\u524d\u81c2<\/strong>\u5782\u76f4\u65bc\u5730\u9762<\/p>\n\n\n\n<p>\u5343\u842c\u4e0d\u8981\u50cf\u5de6\u5716\u4e00\u6a23\uff0c\u9019\u6a23\u7684\u63e1\u69d3\u65b9\u5f0f\u6703\u8b93\u69d3\u9234\u7684\u91cd\u91cf\u90fd\u96c6\u4e2d\u5728\u4f60\u7684\u624b\u8155\u4e0a\uff0c\u9032\u800c\u6703\u7522\u751f\u624b\u8155\u4e0d\u8212\u670d\u3001\u53d7\u50b7\u7684\u72c0\u6cc1\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/wrist-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/wrist-wrap\/\">\u3010\u81e5\u63a8\u6700\u4f73\u5e6b\u624b\u30117\u6b3e\u8b77\u8155\u63a8\u85a6\uff1a\u4fdd\u8b77\u4f60\u7684\u624b\u8155\uff0c\u544a\u5225\u53d7\u50b7\u3001\u75bc\u75db\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E6%89%8B%E8%82%98%E6%89%93%E9%96%8B%E7%9A%84%E8%A7%92%E5%BA%A6%E8%A6%81%E5%B9%BE%E5%BA%A6%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u624b\u8098\u6253\u958b\u7684\u89d2\u5ea6\u8981\u5e7e\u5ea6\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u89d2\u5ea6.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u624b\u8098\u89d2\u5ea6\" class=\"wp-image-3288\" width=\"510\" height=\"319\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u89d2\u5ea6.jpg 333w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u89d2\u5ea6-300x187.jpg 300w\" sizes=\"(max-width: 510px) 100vw, 510px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong>\u6a19\u6e96\u7684\u69d3\u9234\u80a9\u63a8<\/strong>\uff0c\u5176\u5be6\u624b\u8098\u7684\u89d2\u5ea6\u662f\u8981\u5f80\u524d\u7684\uff0c\u4e26\u975e\u624b\u8098\u4fdd\u6301\u5728\u8eab\u9ad4\u5169\u5074<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u524d\u9762\u8aaa\u904e\uff1a\u4f60\u7684<strong>\u624b\u8098\u8d8a\u5f80\u524d<\/strong>\uff0c\u5c31\u7df4\u5230\u8d8a\u591a<strong>\u4e09\u89d2\u808c\u524d\u675f<\/strong>\u3001<strong>\u4e2d\u675f<\/strong>\uff1b<strong>\u624b\u8098\u8d8a\u5f80\u5f8c<\/strong>\uff0c\u5c31\u7df4\u5230\u8d8a\u591a<strong>\u4e09\u89d2\u808c\u4e2d\u675f<\/strong>\u3001<strong>\u5f8c\u675f<\/strong><\/p>\n\n\n\n<p>\u6240\u4ee5\u624b\u8098\u6253\u958b\u63a5\u8fd1\u65bc180\u00b0\u5e73\u884c\u7684\u69d3\u9234\u80a9\u63a8\u89d2\u5ea6\u4e5f\u4e26\u975e\u932f\u8aa4\u7684\uff0c\u53ea\u662f\u9700\u8981\u66f4\u597d\u7684\u6d3b\u52d5\u5ea6\uff0c\u4ee5\u53ca\u91dd\u5c0d\u6027\u7684\u69d3\u9234\u80a9\u63a8\u8a13\u7df4\uff0c\u4e26\u4e0d\u9069\u5408\u4e00\u822c\u65b0\u624b\uff01<\/p>\n\n\n\n<p>\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u7576\u4f60\u7684\u624b\u8098\u89d2\u5ea6\u8ddf\u8eab\u9ad4\u8d8a\u63a5\u8fd1\u5e73\u884c\uff0c\u80a9\u95dc\u7bc0\u9593\u7684\u6469\u64e6\u5c31\u8d8a\u591a\uff0c\u751a\u81f3\u5c0e\u81f4<strong>\u80a9\u593e\u64e0<\/strong>\u7684\u60c5\u6cc1\u7522\u751f<\/p>\n\n\n\n<p>\u56de\u6b78\u6b63\u984c\uff0c<strong>\u6a19\u6e96\u7684\u69d3\u9234\u80a9\u63a8<\/strong>\u6240\u9700\u7684\u624b\u8098\u6253\u958b\u89d2\u5ea6\u5927\u7d04\u4ecb\u65bc30\uff5e45\u00b0\uff0c\u9019\u662f\u96a8\u6bcf\u500b\u4eba\u7684\u6d3b\u52d5\u5ea6\u4e0d\u540c\u53bb\u505a\u8abf\u6574\u7684<\/p>\n\n\n\n<p>\u6700\u6838\u5fc3\u7684\u89c0\u5ff5\u662f\u300c<strong>\u8b93\u624b\u8098\u8655\u65bc\u8eab\u9ad4\u7684\u524d\u65b9\uff0c\u4e14\u4f60\u4e0d\u6703\u611f\u5230\u95dc\u7bc0\u4e0d\u9069<\/strong>\u300d\u5c31\u662f\u69d3\u9234\u80a9\u63a8\u7684\u6700\u4f73\u624b\u8098\u6253\u958b\u89d2\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u518d\u4f86\uff0c\u5e36\u4f60\u4f86\u770b\u770b\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u932f\u8aa4\u7684\u624b\u8098\u6253\u958b\u89d2\u5ea6\u6703\u767c\u751f\u4ec0\u9ebc\u4e8b\uff1f<\/p>\n\n\n\n<p>(1) \u624b\u8098\u6253\u958b\u89d2\u5ea6\u904e\u5927<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/q7P35G\" 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>(2) \u624b\u8098\u6253\u958b\u89d2\u5ea6\u904e\u5c0f<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/vlX37m\" 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>\u4f60\u53ef\u4ee5\u767c\u73fe\uff0c\u4e0d\u8ad6\u662f\u624b\u8098\u6253\u958b\u89d2\u5ea6\u904e\u5927\u3001\u624b\u8098\u6253\u958b\u89d2\u5ea6\u904e\u5c0f\uff0c\u90fd\u6703\u5c0e\u81f4\u69d3\u9234\u80a9\u63a8\u6642\u975e\u5e38\u7684\u4e0d\u9806\uff0c\u751a\u81f3\u6709\u53d7\u50b7\u7684\u98a8\u96aa<\/p>\n\n\n\n<p>\u6700\u597d\u7684\u69d3\u9234\u80a9\u63a8\u624b\u8098\u6253\u958b\u89d2\u5ea6\u9084\u662f<strong>30\uff5e45\u00b0<\/strong>\u70ba\u6700\u4f73\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E8%82%A9%E6%8E%A8%E8%B5%B7%E6%A7%93%EF%BC%8C%E5%A6%82%E4%BD%95%E6%8A%8A%E6%A7%93%E9%88%B4%E5%AE%89%E5%85%A8%E7%9A%84%E5%B8%B6%E9%9B%A2%E6%9E%B6%E4%B8%8A\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. <strong>\u80a9\u63a8\u8d77\u69d3\uff0c\u5982\u4f55\u628a\u69d3\u9234\u5b89\u5168\u7684\u5e36\u96e2\u67b6\u4e0a<\/strong><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/vlX1G0\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7576\u4f60\u9078\u597d\u69d3\u96e2\u80a9\u63a8\u7684\u91cd\u91cf\uff0c\u4e5f\u78ba\u5be6\u7684\u63e1\u597d\u69d3\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u8981\u6559\u4f60\u8a72\u5982\u4f55\u7a69\u7a69\u7684\u5c07\u69d3\u9234\u79fb\u51fa\u67b6\u4e0a\uff1a<\/p>\n\n\n\n<ol><li>\u624b\u63e1\u597d\u69d3\u9234\uff0c\u7528\u65cb\u8f49\u7684\u65b9\u5f0f\u8f49\u5230\u69d3\u9234\u6b63\u4e0b\u65b9<\/li><li>\u914d\u5408\u8173\u4e0b\u8e72\u7684\u529b\u91cf\uff0c\u9806\u52e2\u5c07\u69d3\u9234\u62ac\u96e2\u67b6\u4e0a<\/li><li>\u4fdd\u6301\u8eab\u9ad4\u7684\u4e2d\u7acb\uff0c\u78ba\u4fdd\u51fa\u69d3\u5f8c\u7684\u8eab\u9ad4\u7a69\u5b9a\u6027<\/li><\/ol>\n\n\n\n<p>\u9019\u88e1\u6709\u4e00\u9ede\u8981\u7279\u5225\u63d0\u9192\uff01\u7576\u4f60\u628a\u624b\u8155\u8f49\u5230\u69d3\u9234\u7684\u6b63\u4e0b\u65b9\u6642\uff0c\u9084\u662f\u8981\u8a18\u5f97<strong>\u624b\u8155\u3001\u524d\u81c2\u8981\u5782\u76f4\u65bc\u5730\u9762<\/strong>\uff0c\u4e0d\u8981\u8b93\u624b\u8155\u904e\u5ea6\u524d\u50be<\/p>\n\n\n\n<p>\u5728\u69d3\u9234\u80a9\u63a8\u51fa\u69d3\u5f8c\uff0c\u5148\u78ba\u4fdd\u8eab\u9ad4\u662f\u4e2d\u7acb\u3001\u7a69\u5b9a\u7684\uff0c\u4e0d\u8981\u4e00\u51fa\u69d3\u5c31\u6025\u8457\u60f3\u8981\u5e36\u8457\u69d3\u9234\u5f80\u5f8c\u8d70\uff0c\u9019\u6a23\u53cd\u800c\u662f\u975e\u5e38\u5371\u96aa\u7684\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/1WmLKP\" 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>\u63a5\u4e0b\u4f86\u5c31\u63a1\u7528\u548c<a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u6df1\u8e72<\/a>\u4e00\u6a23\u7684\u300c<strong>3\u6b65\u539f\u5247<\/strong>\u300d\uff0c\u5148\u5927\u6b65\u5411\u5f8c\u8de8\u51fa\u4e00\u6b65\uff0c\u53e6\u4e00\u96bb\u8173\u8ddf\u4e0a\uff0c\u6700\u5f8c\u518d\u505a\u4e00\u6b65\u7684\u5fae\u8abf\uff0c\u4f7f\u96d9\u8173\u7684\u7ad9\u8ddd\u4e00\u6a23<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u7167\u4e86\u93e1\u5b50\u5f8c\uff0c\u767c\u73fe\u51fa\u69d3\u5f8c\u76843\u6b65\u8abf\u6574\u5b8c\uff0c\u5169\u96bb\u8173\u7684\u7ad9\u8ddd\u9084\u662f\u6709\u9ede\u4e0d\u4e00\u6a23\uff0c\u518d\u7a0d\u5fae\u505a\u4e00\u4e9b\u8173\u6b65\u4e0a\u7684\u5fae\u8abf\u90fd\u662f\u53ef\u4ee5\u7684<\/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=\"Step6_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9A%84%E7%AB%99%E8%B7%9D%E8%A6%81%E5%A4%9A%E5%B0%91%EF%BC%9F%E8%BA%AB%E9%AB%94%E6%80%8E%E6%A8%A3%E6%AF%94%E8%BC%83%E7%A9%A9%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step6. \u9810\u5099\u59ff\u52e2\uff0c<strong>\u69d3\u9234\u80a9\u63a8\u7684\u7ad9\u8ddd\u8981\u591a\u5c11\uff1f\u8eab\u9ad4\u600e\u6a23\u6bd4\u8f03\u7a69\uff1f<\/strong><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8-\u7ad9\u8ddd.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u7ad9\u8ddd\" class=\"wp-image-3287\" width=\"434\" height=\"329\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5c07\u69d3\u9234\u5e36\u96e2\u6df1\u8e72\u67b6\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u8981\u8abf\u6574\u4f60\u7684\u69d3\u9234\u80a9\u63a8\u7ad9\u8ddd\uff0c\u4e00\u822c\u90fd\u6703\u63a8\u85a6<strong>\u8207\u80a9\u540c\u5bec\u7684<\/strong>\u7ad9\u8ddd\uff0c\u8173\u5411\u5916\u6253\u958b45\u00b0<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u9019\u6a23\u7684\u69d3\u9234\u80a9\u63a8\u7ad9\u8ddd\u5c0d\u4f60\u4f86\u8aaa\u9084\u662f\u592a\u7a84\uff0c\u5c0e\u81f4\u4f60\u5728\u80a9\u63a8\u6642\u7684\u8eab\u9ad4\u4e0d\u7a69\uff0c\u53ef\u4ee5\u8a66\u8457\u518d\u7ad9\u66f4\u5bec\u4e00\u9ede<\/p>\n\n\n\n<p>\u4f46\u4e0d\u5efa\u8b70\u7ad9\u7684\u592a\u5bec\uff0c\u9019\u6a23\u53cd\u800c\u6703\u5c0e\u81f4\u4f60\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u4e0a\u80a2\u7684\u529b\u91cf\u88ab\u4e0b\u80a2\u5206\u6563\u6389\uff0c\u63a8\u8d77\u4f86\u53cd\u800c\u66f4\u6c92\u529b\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u69d3\u9234\u80a9\u63a8\u7ad9\u59ff.jpg\" alt=\"\u69d3\u9234\u80a9\u63a8 - \u8eab\u9ad4\u59ff\u52e2\" class=\"wp-image-3291\" width=\"268\" height=\"330\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u518d\u4f86\u662f\u95dc\u65bc\u69d3\u9234\u80a9\u63a8\u7684\u8eab\u9ad4\u9810\u5099\u59ff\u52e2\uff0c\u5168\u8eab\u61c9\u8a72\u8981\u4fdd\u6301<strong>\u4e2d\u7acb\u7684\u72c0\u614b<\/strong>\uff0c\u4e0d\u61c9\u8a72\u6709\u67d0\u500b\u90e8\u4f4d\u662f\u904e\u5ea6\u524d\u50be\u3001\u5f8c\u4ef0\u7684<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u4f60\u7684\u8179\u90e8\u6838\u5fc3\u986f\u5f97\u975e\u5e38\u91cd\u8981\uff01\u4f60\u5fc5\u9808\u5c07\u4f60\u7684<strong>\u8179\u90e8\u6536\u7dca<\/strong>\u3001<strong>\u5c41\u80a1\u593e\u7dca<\/strong>\u3001<strong>\u80cc\u90e8\u6536\u7dca<\/strong>\uff0c\u624d\u80fd\u4fdd\u6301\u69d3\u9234\u80a9\u63a8\u6642\u7684<strong>\u8eab\u9ad4\u4e2d\u7acb<\/strong><\/p>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u7684\u9810\u5099\u8eab\u9ad4\u59ff\u52e2\uff0c\u6538\u95dc\u8457\u4f60\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\u7684\u904b\u52d5\u8868\u73fe\uff0c\u4ee5\u53ca\u80a9\u63a8\u767c\u529b\u662f\u5426\u9806\u66a2\u7684\u95dc\u9375\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step7_%E6%8E%A8%E8%B5%B7%E4%B8%80%E4%B8%8B%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%EF%BC%8C%E6%9C%80%E9%AB%98%E6%8E%A8%E5%88%B0%E5%93%AA%EF%BC%9F%E6%9C%80%E4%BD%8E%E6%94%BE%E5%88%B0%E5%93%AA%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step7. \u63a8\u8d77\u4e00\u4e0b\u69d3\u9234\u80a9\u63a8\uff0c\u6700\u9ad8\u63a8\u5230\u54ea\uff1f\u6700\u4f4e\u653e\u5230\u54ea\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5148\u4f86\u548c\u4f60\u804a\u804a\uff0c\u69d3\u9234\u80a9\u63a8\u7a76\u7adf\u8981\u63a8\u591a\u9ad8\u624d\u7b97\u6a19\u6e96\u7684\u4e00\u4e0b\u5462\uff1f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/q7PvvR\" 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>\u63a8\u8d77\u4e00\u4e0b\u69d3\u9234\u80a9\u63a8\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u78ba\u8a8d\u9810\u5099\u59ff\u52e2\u6b63\u78ba<\/li><li>\u982d\u5fae\u5fae\u7684\u5f80\u5f8c\u4ef0\uff0c\u4e0d\u8981\u649e\u5230\u69d3<\/li><li>\u6df1\u5438\u4e00\u53e3\u6c23\uff0c\u5c07\u7a7a\u6c23\u5438\u5230\u80f8\u8154<\/li><li>\u5c07\u69d3\u9234\u76f4\u76f4\u5730\u5f80\u4e0a\u63a8<\/li><li>\u69d3\u9234\u63a8\u81f3\u9802\u7aef\u5f8c\uff0c\u982d\u90e8\u56de\u5230\u539f\u4f86\u7684\u4f4d\u7f6e<\/li><\/ol>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u6b63\u78ba\u7684\u69d3\u9234\u80a9\u63a8\u8981\u63a8\u8d77\u7684\u9ad8\u5ea6\uff0c\u662f\u9700\u8981<strong>\u63a8\u81f3\u9802\u7aef\u7684<\/strong>\uff0c\u63a8\u81f3\u534a\u7a0b\u7684\u69d3\u9234\u80a9\u63a8\u4e0d\u6703\u6bd4\u8f03\u8f15\u9b06<\/p>\n\n\n\n<p>\u76f8\u53cd\u7684\uff0c\u56e0\u70ba\u5c07\u69d3\u9234\u4e00\u76f4\u7dad\u6301\u5728\u534a\u7a0b\u7684\u9ad8\u5ea6\uff0c\u53cd\u800c\u6703\u8b93\u80a9\u8180\u6301\u7e8c\u7684\u53d7\u5230\u69d3\u9234\u7684\u5f35\u529b\uff0c\u6240\u4ee5\u6703\u66f4\u5403\u529b\uff01<\/p>\n\n\n\n<p>\u5c0d\u65bc<strong>\u6d3b\u52d5\u5ea6\u8f03\u5dee\u7684\u4eba<\/strong>\uff0c\u6211\u9084\u662f\u6703\u5efa\u8b70\u76e1\u53ef\u80fd\u7684\u5c07\u69d3\u9234\u63a8\u81f3\u9802\u7aef (\u4e0d\u5fc5\u5b8c\u5168\u63a8\u76f4)\uff0c\u91cd\u91cf\u7684\u9078\u64c7\u4e0a\u53ef\u4ee5<strong>\u8f15\u91cd\u91cf<\/strong>\u3001<strong>\u591a\u6b21\u6578<\/strong>\u70ba\u4e3b<\/p>\n\n\n\n<p>\u6709\u6642\u5019\u5c07\u69d3\u9234\u63a8\u81f3\u534a\u7a0b\uff0c\u53cd\u800c\u6703\u9020\u6210\u80a9\u8180\u7684\u4e0d\u9069\uff0c\u751a\u81f3\u662f\u69d3\u9234\u80a9\u63a8\u7684\u52d5\u4f5c\u6574\u500b\u8dd1\u6389<\/p>\n\n\n\n<p>( \u5982\u679c\u4f60\u7684\u6d3b\u52d5\u5ea6\u9084\u662f\u8b93\u4f60\u7121\u6cd5\u6b63\u5e38\u7684\u505a\u69d3\u9234\u80a9\u63a8\uff0c\u5efa\u8b70\u53ef\u4ee5\u6539\u505a<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\u7df4\u7fd2<\/a><\/strong> )<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/1Wm88o\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u7684\u4e0b\u653e\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ol><li>\u8209\u81f3\u9802\u9ede\uff0c\u7a0d\u5fae\u505c\u7559\u4e00\u4e0b\u5f8c<\/li><li>\u6df1\u5438\u4e00\u53e3\u6c23\u5230\u80f8\u8154<\/li><li>\u982d\u90e8\u7a0d\u5fae\u5f80\u5f8c\u4ef0\uff0c\u4f7f\u69d3\u4e0d\u8981\u649e\u5230\u982d<\/li><li>\u63a7\u5236\u69d3\u9234\u4e0b\u653e\u901f\u5ea6\uff0c\u6162\u6162\u56de\u5230\u539f\u4f4d<\/li><\/ol>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u7684\u4e0b\u653e\u6642\uff0c\u4e00\u6a23\u8981\u4fdd\u6301\u624b\u8098\u5916\u958b\u768445\u00b0\uff0c\u4e0d\u8981\u56e0\u70ba\u4e0b\u653e\u5c31\u8b93\u52d5\u4f5c\u6574\u500b\u8dd1\u6389<\/p>\n\n\n\n<p>\u800c\u69d3\u9234\u80a9\u63a8\u4e0b\u653e\u7684\u9ad8\u5ea6\uff0c\u5176\u5be6\u5c31\u662f\u7576\u521d\u4f60\u63e1\u69d3\u6642\u7684\u9ad8\u5ea6\u5373\u53ef\uff0c\u6700\u4f4e\u9ede\u5c31\u5728\u4e0a\u80f8\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E5%B8%B8%E8%A6%8B%EF%BC%93%E5%80%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>5. \u69d3\u9234\u80a9\u63a8\u5e38\u898b\uff13\u500b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u7a76\u7adf\u8981\u600e\u9ebc\u6a23\u624d\u505a\u7684\u597d\uff1f\u70ba\u4ec0\u9ebc\u90fd\u6c92\u6709\u9032\u6b65\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e09\u500b\u5927\u5bb6\u6700\u5e38\u72af\u7684\u69d3\u9234\u80a9\u63a8\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6_%E9%81%8E%E5%BA%A6%E6%8B%B1%E8%85%B0\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776 \u904e\u5ea6\u62f1\u8170<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/JyVmvv\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<p>\u904e\u5ea6\u62f1\u8170\u662f\u6700\u5e38\u898b\u7684\u69d3\u9234\u80a9\u63a8\u932f\u8aa4\u4e4b\u4e00\uff0c\u56e0\u70ba\u69d3\u9234\u4e00\u958b\u59cb\u662f\u5728\u4f60\u7684\u6b63\u524d\u65b9\uff0c\u4eba\u9ad4\u81ea\u7136\u53cd\u61c9\u4e5f\u6703\u60f3\u9760\u53cd\u4f5c\u7528\u529b\uff0c\u4e5f\u5c31\u662f\u5411\u5f8c\u65b9\u4ef0<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e0d\u80fd\u4fdd\u6301\u69d3\u9234\u80a9\u63a8\u5168\u7a0b\u7684\u8eab\u9ad4\u4e2d\u7acb\uff0c\u5c31\u5f88\u5bb9\u6613\u51fa\u73fe\u904e\u5ea6\u62f1\u8170\u7684\u60c5\u5f62\uff0c\u56e0\u70ba\u9019\u6a23\u80fd\u8b93\u4f60\u66f4\u8f15\u9b06\u7684\u5c07\u69d3\u9234\u5411\u4e0a\u63a8<\/p>\n\n\n\n<p>\u4f46\u6211\u5011\u8981\u505a\u7684\u69d3\u9234\u80a9\u63a8<strong>\u4e26\u4e0d\u662f\u8d8a\u7c21\u55ae\u8d8a\u597d\uff01<\/strong>\u800c\u662f\u5728\u6b63\u78ba\u7684\u69d3\u9234\u80a9\u63a8\u59ff\u52e2\u4e0b\uff0c\u6210\u529f\u7684\u5c07\u69d3\u9234\u5411\u4e0a\u63a8\u8d77<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f7f\u7528\u8f15\u4e00\u9ede\u7684\u91cd\u91cf\u5148\u7df4\u7fd2\u69d3\u9234\u80a9\u63a8\u7684\u6b63\u78ba\u52d5\u4f5c\uff0c\u751a\u81f3\u662f\u5f9e<strong>\u7a7a\u69d3<\/strong>\u958b\u59cb\u7df4\u7fd2\u90fd\u6c92\u95dc\u4fc2\uff01<\/p>\n\n\n\n<p>\u5982\u679c\u7a7a\u69d3\u9084\u662f\u6703\u8b93\u4f60\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u4e0d\u81ea\u89ba\u7684\u60f3\u8981\u8b93\u8170\u904e\u5ea6\u62f1\u8d77\uff0c\u5efa\u8b70\u53ef\u4ee5\u914d\u6234<a href=\"https:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/weight-lifting-belt\/\"><strong>\u5065\u8eab\u8170\u5e36<\/strong><\/a>\uff0c\u5e6b\u52a9\u4f60\u589e\u52a0\u4e0a\u80a2\u7a69\u5b9a\u6027\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=\"3diBiD5mJR\"><a href=\"https:\/\/physicfit.com\/weight-lifting-belt\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/weight-lifting-belt\/embed\/#?secret=3diBiD5mJR\" data-secret=\"3diBiD5mJR\" 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%9D%B7_%E9%81%8E%E5%BA%A6%E5%80%9F%E5%8A%9B\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777 \u904e\u5ea6\u501f\u529b<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/91x5kY\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u8981\u4f7f\u7528\u5230\u501f\u529b\u6280\u5de7\uff0c\u901a\u5e38\u90fd\u8981\u7b49\u5230\u6700\u5f8c1\uff5e2\u4e0b\u5feb\u529b\u7aed\u6642\u4f7f\u7528\u7684\uff0c\u5982\u679c\u4f60\u6bcf\u4e00\u4e0b\u69d3\u9234\u80a9\u63a8\u90fd\u900f\u904e\u817f\u90e8\u7684\u529b\u91cf\u4f86\u501f\u529b\uff0c\u6703\u5c0e\u81f4\u4f60\u7684\u69d3\u9234\u80a9\u63a8\u8a13\u7df4\u6210\u6548\u4e0d\u5f70<\/p>\n\n\n\n<p>\u548c\u524d\u9762\u8aaa\u904e\u7684\u69d3\u9234\u80a9\u63a8\u9810\u5099\u59ff\u52e2\u4e00\u6a23\uff0c\u96d9\u8173\u8e29\u7a69\u5730\u9762\u5f8c\uff0c\u5168\u8eab\u8981\u4fdd\u6301\u4e2d\u7acb\uff0c\u9760\u4e0a\u80a2\u7684\u529b\u91cf\u5c07\u69d3\u9234\u8209\u8d77\uff0c\u800c\u4e0d\u662f\u5229\u7528\u4e0b\u80a2\u7684\u7206\u767c\u529b\u8209\u8d77<\/p>\n\n\n\n<p>\u9019\u6a23\u9664\u4e86\u6703\u8b93\u4f60\u7684\u80a9\u8180\u611f\u53d7\u5ea6\u5f88\u5dee\uff0c\u66f4\u6709\u53ef\u80fd\u5728\u8eab\u9ad4\u7529\u52d5\u7684\u904e\u7a0b\u4e2d\uff0c\u9020\u6210\u80a9\u8180\u3001\u81c0\u90e8\u808c\u7fa4\u7684\u53d7\u50b7\uff01<\/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%9D%B8_%E5%B0%87%E6%A7%93%E9%88%B4%E6%8E%A8%E8%87%B3%E5%89%8D%E6%96%B9\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778 \u5c07\u69d3\u9234\u63a8\u81f3\u524d\u65b9<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/oVNLV3\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u6c92\u6709\u5148\u5c07\u982d\u90e8\u7a0d\u5fae\u5f8c\u4ef0\uff0c\u4f46\u53c8\u4e0d\u60f3\u8b93\u69d3\u9234\u649e\u5230\u81c9\uff0c\u5c0e\u81f4\u69d3\u9234\u7684\u6d3b\u52d5\u8ecc\u8de1\u662f\u5f80\u659c\u524d\u65b9<\/p>\n\n\n\n<p>\u5c07\u69d3\u9234\u63a8\u8d77\u6642\uff0c\u8981\u4fdd\u6301<strong>\u5168\u8eab<\/strong>\u3001<strong>\u69d3\u9234<\/strong>\u5728\u540c\u4e00\u689d\u7dda\u4e0a\u7684\u7528\u610f\u5c31\u662f\u70ba\u4e86<strong>\u8b93\u91cd\u91cf\u53ef\u4ee5\u7531\u5168\u8eab\u4f86\u8ca0\u8377<\/strong>\uff0c\u9019\u6a23\u8eab\u9ad4\u7684\u8ca0\u64d4\u4e5f\u6703\u6e1b\u5c11\u5f88\u591a<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u90fd\u628a\u69d3\u9234\u5f80\u659c\u524d\u65b9\u63a8\uff0c\u6839\u64da\u5730\u5fc3\u5f15\u529b\u7684\u539f\u5247\uff0c\u91cd\u91cf\u6703\u5782\u76f4\u58d3\u5728\u4f60\u7684\u524d\u81c2\u3001\u624b\u8098\u4e0a<\/p>\n\n\n\n<p>\u7576\u4f60\u5728\u4e0a\u5927\u91cd\u91cf\u80a9\u63a8\u6642\uff0c\u4e00\u5b9a\u6703\u70ba\u4f60\u5e36\u4f86\u5f88\u5927\u7684\u53d7\u50b7\u98a8\u96aa\uff0c\u624b\u81c2\u4e5f\u6703\u611f\u5230\u975e\u5e38\u7684\u4e0d\u9069<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u69d3\u9234\u80a9\u63a8\u59ff\u52e2 \u2193<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/5QqY7v\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%8A%9B%E9%87%8F%E7%94%B1%E4%B8%8B%E8%82%A2%E5%82%B3%E5%B0%8E%E5%88%B0%E4%B8%8A%E8%82%A2\"><\/span><strong>6. \u69d3\u9234\u80a9\u63a8\u5c0f\u6280\u5de7\uff1a\u529b\u91cf\u7531\u4e0b\u80a2\u50b3\u5c0e\u5230\u4e0a\u80a2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5f88\u90fd\u4eba\u69d3\u9234\u80a9\u63a8\u90fd\u63a8\u4e0d\u91cd\uff0c\u6216\u662f\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u8eab\u9ad4\u90fd\u6703\u6643\u4f86\u6643\u53bb<\/p>\n\n\n\n<p>\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u5c31\u662f<strong>\u4f60\u6c92\u6709\u5584\u7528\u4e0b\u80a2\u7684\u529b\u91cf\uff01<\/strong><\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/nxMKgR\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u4e4b\u6240\u4ee5\u8981\u8b93\u96d9\u8173\u8e29\u7a69\u5730\u9762\uff0c\u9664\u4e86\u8981\u8b93\u4f60\u7a69\u56fa\u5168\u8eab\u4e4b\u5916\uff0c\u66f4\u91cd\u8981\u7684\u662f\u8981\u300c<strong>\u8b93\u529b\u91cf\u5f9e\u8173\u5e95\u50b3\u905e\u5230\u4e0a\u80a2<\/strong>\u300d<\/p>\n\n\n\n<p>\u900f\u904e\u53cd\u4f5c\u7528\u529b\u7684\u539f\u7406\uff0c\u7576\u4f60\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u96d9\u8173\u7528\u529b\u7684\u5411\u4e0b\u8e0f\uff0c\u53cd\u4f5c\u7528\u529b\u5c31\u6703\u8b93\u4f60\u63a8\u8d77\u66f4\u91cd\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u662f\u300c<strong>\u5168\u8eab\u6027\u7684\u591a\u95dc\u7bc0\u904b\u52d5<\/strong>\u300d\uff0c\u60f3\u8981\u8b93\u4f60\u7684\u69d3\u9234\u80a9\u63a8\u63a8\u7684\u66f4\u597d\uff0c\u4f60\u5c31\u5fc5\u9808\u5584\u7528\u5168\u8eab\u7684\u529b\u91cf<\/p>\n\n\n\n<p>\u4f46\u524d\u63d0\u662f\u8981\u4fdd\u6301\u5728\u6b63\u78ba\u7684\u59ff\u52e2\u4e0b\uff0c\u4e0d\u8981\u6709\u904e\u591a\u7684\u8eab\u9ad4\u6643\u52d5\uff01\u4e0b\u6b21\u8a66\u8457\u5728\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u95dc\u6ce8\u5728\u4e0b\u80a2\u529b\u91cf\u7684\u50b3\u5c0e\u4e0a\uff0c\u4f60\u6703\u6709\u4e0d\u4e00\u6a23\u7684\u611f\u53d7\uff01<\/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=\"E1UOU6BPJQ\"><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/warm-up-and-stretch\/embed\/#?secret=E1UOU6BPJQ\" data-secret=\"E1UOU6BPJQ\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9B%B8%E9%97%9C%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\"><\/span><strong>7. \u69d3\u9234\u80a9\u63a8\u76f8\u95dc\u554f\u984c &#8211; FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E7%9A%84%E6%84%9F%E5%8F%97%E5%BA%A6%E5%A5%BD%E5%B7%AE%EF%BC%8C%E8%82%A9%E8%86%80%E9%83%BD%E6%B2%92%E6%84%9F%E8%A6%BA\"><\/span><strong>Q1\uff1a\u69d3\u9234\u80a9\u63a8\u7684\u611f\u53d7\u5ea6\u597d\u5dee\uff0c\u80a9\u8180\u90fd\u6c92\u611f\u89ba<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u7684\u4e3b\u8981\u8a13\u7df4\u808c\u7fa4\u662f\u80a9\u8180\uff0c\u4f46\u5982\u679c\u4f60\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u80a9\u8180\u537b\u5b8c\u5168\u6c92\u6709\u611f\u53d7\u5ea6\u3001\u75e0\u75db\u611f<\/p>\n\n\n\n<p>\u90a3\u4e00\u5b9a\u662f\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u8eab\u9ad4\u59ff\u52e2\u8dd1\u6389\u4e86\uff0c\u6216\u662f\u91cd\u91cf\u9078\u7528\u7684\u592a\u91cd\uff0c\u5c0e\u81f4\u90fd\u9760\u8eab\u9ad4\u5176\u4ed6\u808c\u7fa4\u7684\u6643\u52d5\u4f86\u501f\u529b<\/p>\n\n\n\n<p>\u6b63\u5e38\u60c5\u6cc1\u4e0b\uff0c\u9078\u7528\u4f60\u80fd\u505a10\uff5e12\u4e0b\u5408\u9069\u7684\u69d3\u9234\u80a9\u63a8\u91cd\u91cf\uff0c\u662f\u80fd\u8b93\u4f60\u7684\u80a9\u8180\u611f\u53d7\u5ea6\u975e\u5e38\u5f37\u70c8\u7684\uff01<\/p>\n\n\n\n<p>\u4f9d\u64da\u6211\u81ea\u5df1\u7684\u7d93\u9a57\u4f86\u770b\uff0c\u69d3\u9234\u80a9\u63a8\u6703\u6c92\u611f\u53d7\u5ea6\uff0c\u6709\u4ee5\u4e0b3\u9ede\u539f\u56e0\uff1a<\/p>\n\n\n\n<ul><li>\u91cd\u91cf\u592a\u91cd<\/li><li>\u904e\u5ea6\u501f\u529b<\/li><li>\u624b\u8098\u89d2\u5ea6\u932f\u8aa4<\/li><\/ul>\n\n\n\n<p>\u4e0b\u6b21\u5728\u505a\u69d3\u9234\u80a9\u63a8\u524d\uff0c\u5148\u8a66\u8457\u5f9e\u4ee5\u4e0a3\u9ede\u958b\u59cb\u6aa2\u67e5<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E6%84%9F%E8%A6%BA%E4%B8%80%E7%9B%B4%E8%81%B3%E8%82%A9\"><\/span><strong>Q2\uff1a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u611f\u89ba\u4e00\u76f4\u8073\u80a9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u6703\u611f\u5230\u4e00\u76f4\u8073\u80a9\u3001\u659c\u65b9\u808c\u5f88\u9178\u7684\u72c0\u6cc1\uff0c\u901a\u5e38\u90fd\u662f\u56e0\u70ba\u4f60\u7684\u659c\u65b9\u592a\u7dca\u7e43\u5566\uff01<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u56e0\u70ba\u6025\u8457\u60f3\u628a\u6bcf\u7d44\u8d95\u5feb\u505a\u5b8c\uff0c\u5c0e\u81f4\u69d3\u9234\u6c92\u6709\u5b8c\u5168\u7684\u4e0b\u653e\uff0c\u659c\u65b9\u808c\u81ea\u7136\u4e5f\u6703\u4e00\u76f4\u8655\u65bc\u7dca\u5f35\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u505a\u5b8c\u4e00\u7d44\u69d3\u9234\u80a9\u63a8\u5f8c\uff0c\u4f60\u7684\u659c\u65b9\u808c\u81ea\u7136\u4e5f\u6703\u975e\u5e38\u7684\u9178<\/p>\n\n\n\n<p>\u5efa\u8b70\u9084\u662f\u4e00\u4e0b\u4e00\u4e0b\u7684\u628a\u69d3\u9234\u80a9\u63a8\u505a\u6e96\u78ba\uff0c\u5343\u842c\u4e0d\u8981\u904e\u65bc\u5fc3\u6025<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E5%9C%A8%E5%81%9A%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E8%A6%BA%E5%BE%97%E8%82%A9%E8%86%80%E5%8D%A1%E5%8D%A1%E7%9A%84\"><\/span><strong>Q3\uff1a\u5728\u505a\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u89ba\u5f97\u80a9\u8180\u5361\u5361\u7684<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u89ba\u5f97\u69d3\u9234\u80a9\u63a8\u6642\uff0c\u80a9\u8180\u6703\u5361\u5361\u7684\uff0c\u9664\u4e86\u6d3b\u52d5\u5ea6\u672c\u8eab\u771f\u7684\u975e\u5e38\u5dee\u7684\u4eba\u4ee5\u5916 (\u5efa\u8b70\u6539\u505a<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<\/a><\/strong>)<\/p>\n\n\n\n<p>\u901a\u5e38\u90fd\u662f\u56e0\u70ba\u4f60\u7684\u624b\u8098\u6253\u958b\u89d2\u5ea6\u904e\u5927\uff0c\u624b\u5e7e\u4e4e\u958b\u5230\u5feb\u8ddf\u8eab\u9ad4\u5e73\u884c\u4e86 \u2193<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/2xnVm1\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6b63\u78ba\u7684\u69d3\u9234\u80a9\u63a8\u59ff\u52e2 \u2193<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/nxMKqW\" 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>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" 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