{"id":3397,"date":"2021-05-04T11:05:43","date_gmt":"2021-05-04T03:05:43","guid":{"rendered":"https:\/\/physicfit.com\/?p=3397"},"modified":"2023-08-20T10:59:52","modified_gmt":"2023-08-20T02:59:52","slug":"abs-training-2","status":"publish","type":"post","link":"https:\/\/physicfit.com\/abs-training-2\/","title":{"rendered":"\u30102023\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"},"content":{"rendered":"\n<p>\u5927\u5bb6\u90fd\u77e5\u9053\uff1a\u60f3\u8981\u8b93\u4f60\u7684<a href=\"https:\/\/zh-yue.wikipedia.org\/wiki\/%E8%85%B9%E8%82%8C\" target=\"_blank\" rel=\"noreferrer noopener\" 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href=\"https:\/\/physicfit.com\/abs-training-2\/#%EF%BC%83%E8%85%B9%E5%85%A7%E6%96%9C%E8%82%8C\" title=\"\uff03\u8179\u5167\u659c\u808c\">\uff03\u8179\u5167\u659c\u808c<\/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\/abs-training-2\/#%EF%BC%83%E8%85%B9%E6%A9%AB%E8%82%8C\" title=\"\uff03\u8179\u6a6b\u808c\">\uff03\u8179\u6a6b\u808c<\/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\/abs-training-2\/#%EF%BC%83%E5%89%8D%E9%8B%B8%E8%82%8C\" title=\"\uff03\u524d\u92f8\u808c\">\uff03\u524d\u92f8\u808c<\/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\/abs-training-2\/#2_%E8%85%B9%E8%82%8C%E7%9A%84%E5%8A%9F%E8%83%BD%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E8%B7%9F%E6%A0%B8%E5%BF%83%E6%9C%89%E9%97%9C%E5%97%8E%EF%BC%9F\" title=\"2. \u8179\u808c\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f\u8ddf\u6838\u5fc3\u6709\u95dc\u55ce\uff1f\">2. \u8179\u808c\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f\u8ddf\u6838\u5fc3\u6709\u95dc\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/abs-training-2\/#3_%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%95%E5%A4%A7%E7%A7%98%E8%A8%A3\" title=\"3. \u8179\u808c\u8a13\u7df4\uff15\u5927\u79d8\u8a23\">3. \u8179\u808c\u8a13\u7df4\uff15\u5927\u79d8\u8a23<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%831_%E6%BC%B8%E9%80%B2%E5%BC%8F%E5%A2%9E%E5%8A%A0%E8%A8%93%E7%B7%B4%E9%87%8F\" title=\"\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff031 \u6f38\u9032\u5f0f\u589e\u52a0\u8a13\u7df4\u91cf\">\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff031 \u6f38\u9032\u5f0f\u589e\u52a0\u8a13\u7df4\u91cf<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A\" title=\"\u64cd\u4f5c\u65b9\u6cd5\uff1a\">\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%832_%E8%B2%A0%E9%87%8D%E8%A8%93%E7%B7%B4\" title=\"\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff032 \u8ca0\u91cd\u8a13\u7df4\">\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff032 \u8ca0\u91cd\u8a13\u7df4<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A-2\" title=\"\u64cd\u4f5c\u65b9\u6cd5\uff1a\">\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%833_%E5%84%AA%E5%85%88%E7%B7%B4%E4%B8%8B%E8%85%B9\" title=\"\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff033 \u512a\u5148\u7df4\u4e0b\u8179\">\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff033 \u512a\u5148\u7df4\u4e0b\u8179<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A-3\" title=\"\u64cd\u4f5c\u65b9\u6cd5\uff1a\">\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/a><\/li><\/ul><\/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\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%834_%E6%99%82%E9%96%93%E7%9A%84%E9%99%90%E5%88%B6\" title=\"\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff034 \u6642\u9593\u7684\u9650\u5236\">\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff034 \u6642\u9593\u7684\u9650\u5236<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A-4\" title=\"\u64cd\u4f5c\u65b9\u6cd5\uff1a\">\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%835_%E5%8B%95%E4%BD%9C%E9%96%8B%E5%A7%8B%E5%89%8D%EF%BC%8C%E5%85%88%E6%94%B6%E7%B7%8A%E8%85%B9%E9%83%A8\" title=\"\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff035 \u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u5148\u6536\u7dca\u8179\u90e8\">\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff035 \u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u5148\u6536\u7dca\u8179\u90e8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/abs-training-2\/#4_%E6%96%B0%E6%89%8B%E5%BF%85%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\" title=\"4. \u65b0\u624b\u5fc5\u7df4\uff34\uff2f\uff30\uff13\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\">4. \u65b0\u624b\u5fc5\u7df4\uff34\uff2f\uff30\uff13\u8179\u808c\u8a13\u7df4\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-1_%E5%8F%8D%E5%90%91%E6%8D%B2%E8%85%B9_%E6%8A%AC%E8%85%BF%E5%8B%95%E4%BD%9C\" title=\"\u8179\u808c\u8a13\u7df4 TOP-1 \u53cd\u5411\u6372\u8179 (\u62ac\u817f\u52d5\u4f5c)\">\u8179\u808c\u8a13\u7df4 TOP-1 \u53cd\u5411\u6372\u8179 (\u62ac\u817f\u52d5\u4f5c)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8B%E8%85%B9_%E5%88%9D%E9%9A%8E\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u4e0b\u8179 (\u521d\u968e)\">\u8179\u808c\u8a13\u7df4\uff03\u4e0b\u8179 (\u521d\u968e)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8B%E8%85%B9_%E4%B8%AD%E9%9A%8E\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u4e0b\u8179 (\u4e2d\u968e)\">\u8179\u808c\u8a13\u7df4\uff03\u4e0b\u8179 (\u4e2d\u968e)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8B%E8%85%B9_%E9%AB%98%E9%9A%8E\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u4e0b\u8179 (\u9ad8\u968e)\">\u8179\u808c\u8a13\u7df4\uff03\u4e0b\u8179 (\u9ad8\u968e)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-2_%E6%8D%B2%E8%85%B9\" title=\"\u8179\u808c\u8a13\u7df4 TOP-2 \u6372\u8179\">\u8179\u808c\u8a13\u7df4 TOP-2 \u6372\u8179<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8A%E8%85%B9_%E5%88%9D%E9%9A%8E\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u4e0a\u8179 (\u521d\u968e)\">\u8179\u808c\u8a13\u7df4\uff03\u4e0a\u8179 (\u521d\u968e)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8A%E8%85%B9_%E4%B8%AD%E9%9A%8E\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u4e0a\u8179 (\u4e2d\u968e)\">\u8179\u808c\u8a13\u7df4\uff03\u4e0a\u8179 (\u4e2d\u968e)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8A%E8%85%B9_%E9%AB%98%E9%9A%8E\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u4e0a\u8179 (\u9ad8\u968e)\">\u8179\u808c\u8a13\u7df4\uff03\u4e0a\u8179 (\u9ad8\u968e)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-3_%E6%97%8B%E8%BD%89%E6%8D%B2%E8%85%B9\" title=\"\u8179\u808c\u8a13\u7df4 TOP-3 \u65cb\u8f49\u6372\u8179\">\u8179\u808c\u8a13\u7df4 TOP-3 \u65cb\u8f49\u6372\u8179<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E8%85%B9%E5%A4%96%E6%96%9C%E8%82%8C_%E5%88%9D%E9%9A%8E\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u8179\u5916\u659c\u808c (\u521d\u968e)\">\u8179\u808c\u8a13\u7df4\uff03\u8179\u5916\u659c\u808c (\u521d\u968e)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E8%85%B9%E5%A4%96%E6%96%9C%E8%82%8C_%E4%B8%AD%E9%9A%8E\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u8179\u5916\u659c\u808c (\u4e2d\u968e)\">\u8179\u808c\u8a13\u7df4\uff03\u8179\u5916\u659c\u808c (\u4e2d\u968e)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E8%85%B9%E5%A4%96%E6%96%9C%E8%82%8C_%E9%AB%98%E9%9A%8E\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u8179\u5916\u659c\u808c (\u9ad8\u968e)\">\u8179\u808c\u8a13\u7df4\uff03\u8179\u5916\u659c\u808c (\u9ad8\u968e)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E6%96%B0%E6%89%8B%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u65b0\u624b\u8179\u808c\u8a13\u7df4\u83dc\u55ae\">\u65b0\u624b\u8179\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-41\" href=\"https:\/\/physicfit.com\/abs-training-2\/#5_%E9%80%B2%E9%9A%8E%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C_TOP_3\" title=\"5. \u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c TOP 3\">5. \u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c TOP 3<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E9%80%B2%E9%9A%8E%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%91_%E8%AE%8A%E5%8C%96%E5%BC%8F%E6%A3%92%E5%BC%8F\" title=\"\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11 \u8b8a\u5316\u5f0f\u68d2\u5f0f\">\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11 \u8b8a\u5316\u5f0f\u68d2\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E9%80%B2%E9%9A%8E%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%92_%E6%97%8B%E8%BD%89%E8%A8%93%E7%B7%B4\" title=\"\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u65cb\u8f49\u8a13\u7df4\">\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u65cb\u8f49\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E9%80%B2%E9%9A%8E%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%93_%E7%A9%BA%E4%B8%AD%E8%85%B3%E8%B8%8F%E8%BB%8A\" title=\"\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u7a7a\u4e2d\u8173\u8e0f\u8eca\">\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u7a7a\u4e2d\u8173\u8e0f\u8eca<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/physicfit.com\/abs-training-2\/#6_%E5%B8%B8%E8%A6%8B%E7%9A%84%EF%BC%93%E5%A4%A7%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\" title=\"6. \u5e38\u898b\u7684\uff13\u5927\u8179\u808c\u8a13\u7df4\u932f\u8aa4\">6. \u5e38\u898b\u7684\uff13\u5927\u8179\u808c\u8a13\u7df4\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A41_%E3%80%8C%E9%AB%82%E8%85%B0%E8%82%8C%E3%80%8D%E6%90%B6%E6%8E%89%E4%B8%8B%E8%85%B9%E7%99%BC%E5%8A%9B\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u932f\u8aa41 \u300c\u9ac2\u8170\u808c\u300d\u6436\u6389\u4e0b\u8179\u767c\u529b\">\u8179\u808c\u8a13\u7df4\uff03\u932f\u8aa41 \u300c\u9ac2\u8170\u808c\u300d\u6436\u6389\u4e0b\u8179\u767c\u529b<\/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\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A42_%E5%8B%95%E4%BD%9C%E5%8F%AA%E5%81%9A%E5%8D%8A%E7%A8%8B\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u932f\u8aa42 \u52d5\u4f5c\u53ea\u505a\u534a\u7a0b\">\u8179\u808c\u8a13\u7df4\uff03\u932f\u8aa42 \u52d5\u4f5c\u53ea\u505a\u534a\u7a0b<\/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\/abs-training-2\/#%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A43_%E9%81%8E%E5%A4%9A%E7%9A%84%E8%BA%AB%E9%AB%94%E6%99%83%E5%8B%95\" title=\"\u8179\u808c\u8a13\u7df4\uff03\u932f\u8aa43 \u904e\u591a\u7684\u8eab\u9ad4\u6643\u52d5\">\u8179\u808c\u8a13\u7df4\uff03\u932f\u8aa43 \u904e\u591a\u7684\u8eab\u9ad4\u6643\u52d5<\/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\/abs-training-2\/#7_%E8%85%B9%E8%82%8C_%E2%80%93_%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CFAQ\" title=\"7. \u8179\u808c &#8211; \u5e38\u898b\u554f\u984cFAQ\">7. \u8179\u808c &#8211; \u5e38\u898b\u554f\u984cFAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/physicfit.com\/abs-training-2\/#Q1%EF%BC%9A%E5%A6%82%E6%9E%9C%E6%88%91%E8%A6%81%E6%AF%94%E8%B3%BD%E4%BA%86%EF%BC%8C%E8%85%B9%E8%82%8C%E5%88%B0%E5%BA%95%E5%8F%AF%E4%B8%8D%E5%8F%AF%E4%BB%A5%E6%AF%8F%E5%A4%A9%E7%B7%B4%EF%BC%9F\" title=\"Q1\uff1a\u5982\u679c\u6211\u8981\u6bd4\u8cfd\u4e86\uff0c\u8179\u808c\u5230\u5e95\u53ef\u4e0d\u53ef\u4ee5\u6bcf\u5929\u7df4\uff1f\">Q1\uff1a\u5982\u679c\u6211\u8981\u6bd4\u8cfd\u4e86\uff0c\u8179\u808c\u5230\u5e95\u53ef\u4e0d\u53ef\u4ee5\u6bcf\u5929\u7df4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/physicfit.com\/abs-training-2\/#Q2%EF%BC%9A%E7%B7%B4%E8%85%B9%E8%82%8C%E6%9C%83%E8%B6%8A%E7%B7%B4%E8%85%B0%E8%B6%8A%E7%B2%97%E5%97%8E%EF%BC%9F\" title=\"Q2\uff1a\u7df4\u8179\u808c\u6703\u8d8a\u7df4\u8170\u8d8a\u7c97\u55ce\uff1f\">Q2\uff1a\u7df4\u8179\u808c\u6703\u8d8a\u7df4\u8170\u8d8a\u7c97\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/physicfit.com\/abs-training-2\/#Q3%EF%BC%9A%E5%9C%A8%E7%B7%B4%E8%85%B9%E8%82%8C%E7%9A%84%E6%99%82%E5%80%99%EF%BC%8C%E7%82%BA%E4%BB%80%E9%BA%BC%E5%B8%B8%E5%B8%B8%E6%9C%83%E6%8A%BD%E7%AD%8B%EF%BC%9F\" title=\"Q3\uff1a\u5728\u7df4\u8179\u808c\u7684\u6642\u5019\uff0c\u70ba\u4ec0\u9ebc\u5e38\u5e38\u6703\u62bd\u7b4b\uff1f\">Q3\uff1a\u5728\u7df4\u8179\u808c\u7684\u6642\u5019\uff0c\u70ba\u4ec0\u9ebc\u5e38\u5e38\u6703\u62bd\u7b4b\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-53\" href=\"https:\/\/physicfit.com\/abs-training-2\/#Q4%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E8%85%B9%E8%82%8C%E5%BD%A2%E7%8B%80%E9%83%BD%E5%87%BA%E4%BE%86%E4%BA%86%EF%BC%8C%E4%BD%86%E6%98%AF%E4%B8%8B%E8%85%B9%E7%9A%84%E8%84%82%E8%82%AA%E5%B0%B1%E6%98%AF%E6%B8%9B%E4%B8%8D%E6%8E%89%EF%BC%9F\" title=\"Q4\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u8179\u808c\u5f62\u72c0\u90fd\u51fa\u4f86\u4e86\uff0c\u4f46\u662f\u4e0b\u8179\u7684\u8102\u80aa\u5c31\u662f\u6e1b\u4e0d\u6389\uff1f\">Q4\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u8179\u808c\u5f62\u72c0\u90fd\u51fa\u4f86\u4e86\uff0c\u4f46\u662f\u4e0b\u8179\u7684\u8102\u80aa\u5c31\u662f\u6e1b\u4e0d\u6389\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-54\" href=\"https:\/\/physicfit.com\/abs-training-2\/#Q5%EF%BC%9A%E7%94%B7%E7%94%9F%E8%B7%9F%E5%A5%B3%E7%94%9F%E7%9A%84%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE%E5%8F%AF%E4%BB%A5%E9%80%9A%E7%94%A8%E5%97%8E%EF%BC%9F\" title=\"Q5\uff1a\u7537\u751f\u8ddf\u5973\u751f\u7684\u8179\u808c\u8a13\u7df4\u83dc\u55ae\u53ef\u4ee5\u901a\u7528\u55ce\uff1f\">Q5\uff1a\u7537\u751f\u8ddf\u5973\u751f\u7684\u8179\u808c\u8a13\u7df4\u83dc\u55ae\u53ef\u4ee5\u901a\u7528\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-55\" href=\"https:\/\/physicfit.com\/abs-training-2\/#Q6%EF%BC%9A%E5%A6%82%E4%BD%95%E5%AE%89%E6%8E%92%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB%EF%BC%9F\" title=\"Q6\uff1a\u5982\u4f55\u5b89\u6392\u8179\u808c\u8a13\u7df4\u8a08\u756b\uff1f\">Q6\uff1a\u5982\u4f55\u5b89\u6392\u8179\u808c\u8a13\u7df4\u8a08\u756b\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-56\" href=\"https:\/\/physicfit.com\/abs-training-2\/#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-57\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%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-58\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%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-59\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%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-60\" href=\"https:\/\/physicfit.com\/abs-training-2\/#%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%88%91%E7%9A%84%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%B6%93%E9%A9%97\"><\/span><strong>\u6211\u7684\u8179\u808c\u8a13\u7df4\u7d93\u9a57<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u6587\u7ae0\u6b63\u5f0f\u958b\u59cb\u524d\uff0c\u6211\u60f3\u5148\u7d66\u4f60\u770b\u770b\u6211\u81ea\u5df1\u7684\u8179\u808c\u8a13\u7df4\u6b77\u7a0b\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\/04\/\u8179\u808c\u5c0d\u6bd4.jpg\" alt=\"\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\" class=\"wp-image-3399\" width=\"337\" height=\"100\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/04\/\u8179\u808c\u5c0d\u6bd4.jpg 353w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/04\/\u8179\u808c\u5c0d\u6bd4-300x89.jpg 300w\" sizes=\"(max-width: 337px) 100vw, 337px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5169\u5f35\u7167\u7247\u90fd\u662f\u6211\u5728\u9ad4\u810215\uff05\u7684\u6642\u5019\u6240\u62cd\u7684\u8179\u808c\u7167\uff0c\u53ea\u662f\u5de6\u5716\u662f\u5728\u5bb6\uff0c\u53f3\u5716\u662f\u5728\u5065\u8eab\u623f\u62cd\u7684 (\u5169\u5f35\u5716\u76f8\u9694\u4e00\u5e74)<\/p>\n\n\n\n<p>\u5de6\u53f3\u5169\u5f35\u5716\uff0c\u6211\u90fd\u662f\u6709\u900f\u904e<strong>\u98f2\u98df\u63a7\u5236<\/strong> + <strong>\u8179\u808c\u8a13\u7df4<\/strong>\u624d\u9054\u5230\u7684\u8179\u808c\u72c0\u614b\uff0c\u4f46\u8179\u808c\u7684\u8a13\u7df4\u65b9\u6cd5\u4e26\u4e0d\u540c<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5f88\u6e05\u695a\u7684\u770b\u5230\uff0c\u53f3\u5716\u7684\u8179\u808c\u72c0\u614b\u660e\u986f\u6bd4\u8f03\u7acb\u9ad4\u4e00\u4e9b\uff0c\u5de6\u5716\u7684\u8179\u808c\u5c31\u6bd4\u8f03\u6241\u4e00\u4e9b<\/p>\n\n\n\n<p>\u6211\u4e5f\u4e0d\u662f\u4ec0\u9ebc\u8179\u808c\u8a13\u7df4\u9054\u4eba\uff0c\u6216\u662f\u5929\u751f\u9ad4\u8102\u5f88\u4f4e\u7684\u4eba\uff0c\u4f46\u4f60\u53ef\u4ee5\u77e5\u9053\u300c<strong>\u5176\u5be6\u4e26\u4e0d\u662f\u9ad4\u810212\uff05\u4ee5\u4e0b\u624d\u770b\u7684\u5230\u8179\u808c<\/strong>\u300d<\/p>\n\n\n\n<p>\u53ea\u8981\u4f60\u9075\u5faa\u6b63\u78ba\u7684\u8179\u808c\u8a13\u7df4\u65b9\u6cd5\uff0c\u518d\u52a0\u4e0a\u98f2\u98df\u63a7\u5236\uff0c\u4f60\u4e00\u6a23\u4e5f\u53ef\u4ee5\u6709\u6e05\u6670\u53c8\u7acb\u9ad4\u7684\u8179\u808c<\/p>\n\n\n\n<p>\u3000\u3000\u3000  \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"KOQzVJ8tOe\"><a href=\"https:\/\/physicfit.com\/bmr-and-tdee\/\">\u6e1b\u80a5\u98f2\u98df\u7b2c\u4e00\u62db\uff01\u5148\u8a08\u7b97\u7e3d\u71b1\u91cf\u6d88\u8017(TDEE)\uff06\u57fa\u790e\u4ee3\u8b1d\u7387(BMR)<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u6e1b\u80a5\u98f2\u98df\u7b2c\u4e00\u62db\uff01\u5148\u8a08\u7b97\u7e3d\u71b1\u91cf\u6d88\u8017(TDEE)\uff06\u57fa\u790e\u4ee3\u8b1d\u7387(BMR) &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/bmr-and-tdee\/embed\/#?secret=KOQzVJ8tOe\" data-secret=\"KOQzVJ8tOe\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E7%9A%84%EF%BC%97%E5%A4%A7%E5%B8%B8%E8%A6%8B%E8%BF%B7%E6%80%9D\"><\/span><strong>\u8179\u808c\u7684\uff17\u5927\u5e38\u898b\u8ff7\u601d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u8981\u5148\u548c\u4f60\u804a\u804a7\u500b\u6700\u5e38\u898b\u7684\u8179\u808c\u8ff7\u601d\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=\"149\" height=\"149\" 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: 149px) 100vw, 149px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%831_%E7%98%8B%E7%8B%82%E7%9A%84%E5%81%9A%E4%BB%B0%E8%87%A5%E8%B5%B7%E5%9D%90\"><\/span><strong>\uff031 \u760b\u72c2\u7684\u505a\u4ef0\u81e5\u8d77\u5750<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u76f8\u4fe1\u5927\u5bb6\u5728\u5c31\u5b78\u968e\u6bb5\u4e00\u5b9a\u90fd\u6e2c\u904e\u4e00\u5206\u9418\u7684\u4ef0\u81e5\u8d77\u5750\u5427\uff0c\u4f46\u5176\u5be6\u4f60\u505a\u7684\u6b21\u6578\u5c11\u4e26\u4e0d\u4ee3\u8868\u4f60\u7684\u8179\u808c\u5f88\u5f31\uff01<\/p>\n\n\n\n<p>\u76f8\u53cd\u7684\uff0c\u4f60\u53ef\u80fd\u6b63\u662f\u56e0\u70ba\u77e5\u9053\u8179\u808c\u8a72\u5982\u4f55\u6b63\u78ba\u7684\u767c\u529b\uff0c\u6240\u4ee5\u624d\u5c0e\u81f4\u81ea\u5df1\u505a\u7684\u6b21\u6578\u6bd4\u5225\u4eba\u5c11<\/p>\n\n\n\n<p>\u5927\u5bb6\u6240\u719f\u77e5\u7684\u300c<strong>\u4ef0\u81e5\u8d77\u5750<\/strong>\u300d\u5c31\u662f\u6574\u500b\u4eba\u5e73\u8eba\u5728\u5730\u677f\uff0c\u518d\u8b93\u6574\u500b\u80cc\u90e8\u8d77\u4f86\u7684\u904e\u7a0b<\/p>\n\n\n\n<p>\u800c\u9019\u6a23\u5176\u5be6\u6703\u50b7\u5230\u4f60\u7684\u4e0b\u80cc\uff0c\u751a\u81f3\u662f\u8170\u690e\u5f88\u4e0d\u8212\u670d\uff0c\u56e0\u70ba\u300c<strong>\u90a3\u4e0d\u662f\u5c0d\u8179\u808c\u8a13\u7df4\u771f\u6b63\u6709\u6548\u7684\u52d5\u4f5c<\/strong>\u300d\uff01<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><em><strong><span class=\"has-inline-color has-black-color\">\u4f60\u61c9\u8a72\u505a\u7684\u662f\u300c\u6372\u8179\u300d\uff0c\u800c\u4e0d\u662f\u4ef0\u81e5\u8d77\u5750<\/span><\/strong><\/em><\/p><\/blockquote>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%832_%E6%83%B3%E7%98%A6%E8%82%9A%E5%AD%90%EF%BC%8C%E5%B0%B1%E5%BF%85%E9%A0%88%E7%B7%B4%E8%85%B9%E8%82%8C\"><\/span><strong>\uff032 \u60f3\u7626\u809a\u5b50\uff0c\u5c31\u5fc5\u9808\u7df4\u8179\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u771f\u7684\u975e\u5e38\u60f3\u7626\u809a\u5b50\uff0c\u90a3\u4f60\u8981\u505a\u7684\u7b2c\u4e00\u4ef6\u4e8b\u61c9\u8a72\u662f\u60f3\u597d\u300c<strong>\u6211\u662f\u8981\u7626\u5c31\u597d\uff1f\u9084\u662f\u8981\u6709\u8179\u808c\uff1f<\/strong>\u300d<\/p>\n\n\n\n<p>\u8179\u808c\u65e2\u7136\u6703\u6709\u300c<strong>\u808c<\/strong>\u300d\u9019\u500b\u5b57\uff0c\u5c31\u4ee3\u8868\u5b83\u4e5f\u662f\u4e00\u584a\u808c\u8089\uff0c\u800c\u808c\u8089\u548c\u8102\u80aa\u662f\u622a\u7136\u4e0d\u540c\u7684\u6771\u897f\uff0c\u4e26\u4e0d\u80fd\u4e92\u76f8\u8f49\u63db<\/p>\n\n\n\n<p>\u52a0\u4e0a\u8179\u808c\u662f\u5c6c\u65bc\u5c0f\u808c\u7fa4\uff0c\u71c3\u71d2\u8102\u80aa\u7684\u901f\u7387\u76f8\u6bd4\u80f8\u808c\u9019\u4e9b\u5927\u808c\u7fa4\uff0c\u6703\u4f86\u5f97\u66f4\u6162\uff01<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><em><strong><span class=\"has-inline-color has-black-color\">\u60f3\u7626\u809a\u5b50\u3001\u6709\u8179\u808c\uff0c\u5c31\u5fc5\u9808\u900f\u904e\u5168\u8eab\u6027\u7684\u91cd\u8a13\uff0b\u8179\u808c\u8a13\u7df4\uff0b\u98f2\u98df\u63a7\u5236<\/span><\/strong><\/em><\/p><\/blockquote>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%833_%E6%88%91%E4%B8%80%E5%AE%9A%E8%A6%81%E7%B7%B4%E5%87%BA%E5%AE%8C%E7%BE%8E%E3%80%81%E5%B0%8D%E7%A8%B1%E7%9A%84%E8%85%B9%E8%82%8C\"><\/span><strong>\uff033 \u6211\u4e00\u5b9a\u8981\u7df4\u51fa\u5b8c\u7f8e\u3001\u5c0d\u7a31\u7684\u8179\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6240\u8b02\u7684\u56db\u584a\u808c\u3001\u516d\u584a\u808c\u3001\u516b\u584a\u808c\uff0c\u751a\u81f3\u662f\u6709\u5982\u51b0\u78da\u822c\u6574\u9f4a\u7684\u8179\u808c\uff0c\u9019\u4e9b\u90fd\u662f\u57fa\u56e0\u6c7a\u5b9a\u7684<\/p>\n\n\n\n<p>\u4f46\u4f60\u4e5f\u5225\u56e0\u6b64\u611f\u5230\u6c23\u9912\uff0c\u8207\u5176\u5728\u4e4e\u81ea\u5df1\u7684\u8179\u808c\u5230\u5e95\u7149\u51fa\u4f86\u6703\u662f\u5e7e\u584a\uff1f\u6574\u4e0d\u6574\u9f4a\uff1f<\/p>\n\n\n\n<p>\u5012\u4e0d\u5982\u597d\u597d\u7684\u5b89\u6392\u4f60\u7684\u8179\u808c\u8a13\u7df4\u8a08\u756b\uff0c\u53ea\u8981\u662f\u6709\u8179\u808c\u7684\u4eba\u4e00\u812b\u8863\u670d\uff0c\u5c31\u662f\u4e00\u500b\u5b57\u300c<strong>\u5e25<\/strong>\u300d<\/p>\n\n\n\n<p>\u76f8\u4fe1\u6211\uff0c\u6c92\u6709\u4eba\u6703\u771f\u7684\u5f88\u4ed4\u7d30\u7684\u53bb\u7b97\u4f60\u7684\u8179\u808c\u6709\u5e7e\u584a\uff0c\u6216\u662f\u771f\u7684\u8aaa\u4f60\u7684\u8179\u808c\u975e\u5e38\u6b6a<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><em><strong><span class=\"has-inline-color has-black-color\">\u4f60\u8a72\u505a\u7684\u5f9e\u4f86\u90fd\u4e0d\u662f\u5728\u610f\u8179\u808c\u6709\u5e7e\u584a\uff0c\u800c\u662f\u597d\u597d\u7684\u935b\u934a\u4f60\u539f\u6709\u7684\u8179\u808c<\/span><\/strong><\/em><\/p><\/blockquote>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%834_%E4%B8%80%E5%AE%9A%E8%A6%81%E9%AB%94%E8%84%8212%EF%BC%85%E4%BB%A5%E4%B8%8B%EF%BC%8C%E6%89%8D%E6%9C%83%E7%9C%8B%E5%88%B0%E8%85%B9%E8%82%8C\"><\/span><strong>\uff034 \u4e00\u5b9a\u8981\u9ad4\u810212\uff05\u4ee5\u4e0b\uff0c\u624d\u6703\u770b\u5230\u8179\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6240\u8b02\u7684\u9ad4\u810212\uff05\u662f\u5927\u5bb6\u5e38\u8aaa\u7684\u4e00\u500b\u754c\u7dda\uff0c\u7c21\u55ae\u4f86\u8aaa\u5c31\u662f\uff1a\u9ad4\u8102\u4f4e\u624d\u80fd\u770b\u5230\u8179\u808c<\/p>\n\n\n\n<p>\u4f46\u5728\u4e0a\u9762\u7684\u8179\u808c\u8a13\u7df4\u7d93\u9a57\u4e2d\uff0c\u4f60\u53ef\u4ee5\u770b\u5230\u6211\u5728\u9ad4\u810215\uff05\u6642\u4f9d\u7136\u770b\u7684\u5230\u8179\u808c<\/p>\n\n\n\n<p>\u9ad4\u8102\u591a\u5c11\u80fd\u770b\u5230\u8179\u808c\uff0c\u9019\u500b\u554f\u984c\u5f9e\u4f86\u90fd\u6c92\u6709\u4eba\u8aaa\u5f97\u6e96\uff0c\u56e0\u70ba\u9019\u4e5f\u8ddf\u4f60\u7684\u57fa\u56e0\u6709\u95dc<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u5929\u751f\u57fa\u56e0\u5c31\u662f\u5728\u4ed6\u9ad4\u810220\uff05\u4e5f\u4e00\u6a23\u6709\u8179\u808c\uff0c\u6709\u4e9b\u4eba\u9ad4\u810210\uff05\u4f9d\u7136\u6c92\u6709\u8179\u808c<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><em><strong><span class=\"has-inline-color has-black-color\">\u8a8d\u771f\u935b\u934a\u4f60\u7684\u8179\u808c\uff0c\u898f\u5283\u597d\u4f60\u7684\u98f2\u98df\u8a08\u756b\uff0c\u9019\u624d\u662f\u4e0a\u4e0a\u4e4b\u7b56<\/span><\/strong><\/em><\/p><\/blockquote>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%835_%E6%9C%89%E6%98%8E%E9%A1%AF%E7%9A%84%E8%85%B9%E8%82%8C%EF%BC%8C%E5%B0%B1%E4%BB%A3%E8%A1%A8%E6%88%91%E7%9A%84%E6%A0%B8%E5%BF%83%E5%BE%88%E5%BC%B7\"><\/span><strong>\uff035 \u6709\u660e\u986f\u7684\u8179\u808c\uff0c\u5c31\u4ee3\u8868\u6211\u7684\u6838\u5fc3\u5f88\u5f37<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8179\u808c\u975e\u5e38\u660e\u986f\uff0c\u548c\u4f60\u7684\u6838\u5fc3\u5f37\u4e0d\u5f37\u300c<strong>\u4e00\u9ede\u95dc\u4fc2\u90fd\u6c92\u6709<\/strong>\u300d<\/p>\n\n\n\n<p>\u7c21\u55ae\u4f86\u8aaa\uff0c\u8179\u808c\u662f\u4f60\u5916\u89c0\u4e0a\u7684\u7f8e\u611f\uff0c\u4f46\u6838\u5fc3\u662f\u4f60\u5be6\u8cea\u4e0a\u7684\u5f37\u5ea6<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u96d6\u7136\u8179\u808c\u975e\u5e38\u660e\u986f\uff0c\u4f46\u7576\u4ed6\u5728\u505a\u6df1\u8e72\u3001\u786c\u8209\u3001\u6df1\u8e72\u6642\uff0c\u537b\u975e\u5e38\u8edf\u5f31\u7121\u529b<\/p>\n\n\n\n<p>\u6240\u4ee5\u771f\u6b63\u7684\u8179\u808c\u61c9\u8a72\u8981\u662f\u5916\u8868\u597d\u770b\uff0c\u529f\u80fd\u4e0a\u4e5f\u975e\u5e38\u5177\u6709\u5f37\u5ea6<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><em><strong><span class=\"has-inline-color has-black-color\">\u8179\u808c\u8a13\u7df4\u4e0d\u53ea\u8981\u6ce8\u91cd\u5916\u89c0\uff0c\u529f\u80fd\u4e5f\u975e\u5e38\u91cd\u8981<\/span><\/strong><\/em><\/p><\/blockquote>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%836_%E6%9C%89%E4%BA%BA%E8%AA%AA%E8%85%B9%E8%82%8C%E5%8F%AF%E4%BB%A5%E6%AF%8F%E5%A4%A9%E7%B7%B4%EF%BC%8C%E6%89%80%E4%BB%A5%E6%88%91%E6%AF%8F%E5%A4%A9%E9%83%BD%E8%A6%81%E6%8B%BC%E5%91%BD%E7%B7%B4\"><\/span><strong>\uff036 \u6709\u4eba\u8aaa\u8179\u808c\u53ef\u4ee5\u6bcf\u5929\u7df4\uff0c\u6240\u4ee5\u6211\u6bcf\u5929\u90fd\u8981\u62fc\u547d\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8179\u808c\u76f8\u6bd4\u5176\u4ed6\u7684\u808c\u7fa4\uff0c\u8010\u529b\u4e0a\u78ba\u5be6\u6bd4\u8f03\u597d\uff0c\u4f46\u4f60\u89ba\u5f97\u4e00\u500b\u8010\u529b\u518d\u597d\u7684\u6771\u897f\uff0c\u6bcf\u5929\u62fc\u547d\u64cd\u5b83\uff0c\u5b83\u4e0d\u6703\u58de\u6389\u55ce\uff1f<\/p>\n\n\n\n<p>\u800c\u540c\u6642\u6211\u4e5f\u8981\u544a\u8a34\u4f60\uff1a\u8179\u808c\u78ba\u5be6\u53ef\u4ee5\u6bcf\u5929\u7df4\uff0c\u4f46\u662f\u662f\u6709\u9650\u5ea6\u7684\u8a13\u7df4\uff0c\u800c\u4e0d\u662f\u6bcf\u5929\u90fd\u6b7b\u547d\u7684\u505a\u5b8c20\u9805\u8179\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f46\u6210\u6548\u7d55\u5c0d\u4e0d\u6703\u6bd4\u90a3\u4e9b\u4e00\u9031\u7df4\u5169\u6b21\u8179\u808c\uff0c\u6bcf\u6b21\u90fd\u5c08\u6ce8\u7684\u8a13\u7df4\u3001\u7d66\u4e88\u8eab\u9ad4\u8db3\u5920\u7684\u71df\u990a\u3001\u4f11\u606f\u6642\u9593\u7684\u4eba\u4f86\u7684\u66f4\u597d<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><em><strong><span class=\"has-inline-color has-black-color\">\u8179\u808c\u4e5f\u662f\u4e00\u584a\u808c\u8089\uff0c\u4f60\u61c9\u8a72\u5c0d\u5f85\u5b83\uff0c\u50cf\u5c0d\u5f85\u5176\u4ed6\u808c\u7fa4\u4e00\u6a23<\/span><\/strong><\/em><\/p><\/blockquote>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%837_%E8%85%B9%E8%82%8C%E6%98%AF%E9%9D%A0%E5%90%83%E5%87%BA%E4%BE%86%E7%9A%84%EF%BC%8C%E4%B8%8D%E7%94%A8%E7%89%B9%E5%88%A5%E8%A8%93%E7%B7%B4\"><\/span><strong>\uff037 \u8179\u808c\u662f\u9760\u5403\u51fa\u4f86\u7684\uff0c\u4e0d\u7528\u7279\u5225\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4ee5\u4e00\u822c\u7684\u72c0\u6cc1\u4f86\u8aaa\uff0c\u5982\u679c\u4f60\u53ea\u662f\u60f3\u8981\u809a\u5b50\u4e0a\u90a3\u516d\u584a\u808c\u8089\uff0c\u5176\u4ed6\u809a\u5b50\u4e0a\u7684\u808c\u8089\u90fd\u4e0d\u8981\uff0c\u78ba\u5be6\u53ef\u4ee5\u53ea\u9760\u98f2\u98df\u63a7\u5236\u4f86\u9054\u6210<\/p>\n\n\n\n<p>\u4f46\u524d\u9762\u8aaa\u904e\u5f88\u591a\u6b21\uff0c\u8179\u808c\u7d55\u5927\u591a\u6578\u90fd\u662f\u7531\u4f60\u7684\u57fa\u56e0\u6240\u63a7\u5236\uff0c\u6709\u4e9b\u4eba\u5df2\u7d93\u5403\u5f88\u5c11\u4e86\uff0c\u4f46\u7626\u4e0b\u4f86\u9084\u662f\u770b\u4e0d\u5230\u8179\u808c<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u60f3\u8981\u7684\u662f\u4e00\u500b\u5b8c\u7f8e\u7684\u8179\u808c\uff0c\u6b63\u9762\u3001\u5074\u908a\u3001\u659c\u9762\u7b49\u5404\u7a2e\u89d2\u5ea6\u90fd\u8981\u597d\u770b\uff0c\u90a3\u4f60\u5c31\u5fc5\u9808\u597d\u597d\u7684\u5b89\u6392\u4f60\u7684\u8179\u808c\u8a13\u7df4\u8ab2\u8868<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><em><strong><span class=\"has-inline-color has-black-color\">\u60f3\u8981\u6709\u5b8c\u7f8e\u7684\u8179\u808c\uff0c\u9664\u4e86\u98f2\u98df\u63a7\u5236\uff0c\u8a13\u7df4\u4e5f\u662f\u975e\u5e38\u91cd\u8981\u7684<\/span><\/strong><\/em><\/p><\/blockquote>\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_%E8%85%B9%E8%82%8C%E6%9C%89%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F%E8%85%B9%E8%82%8C%E8%A7%A3%E5%89%96%E5%AD%B8\"><\/span><strong>1. \u8179\u808c\u6709\u54ea\u4e9b\u808c\u7fa4\uff1f\u8179\u808c\u89e3\u5256\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8179\u808c\u5230\u5e95\u9577\u5728\u54ea\u88e1\uff1f\u76f8\u4fe1\u4e0d\u7528\u6211\u8aaa\uff0c\u4f60\u4e5f\u975e\u5e38\u6e05\u695a\uff01\u5c31\u662f\u5728\u4f60\u809a\u5b50\u7684\u5730\u65b9<\/p>\n\n\n\n<p>\u4f46\u8179\u808c\u5230\u5e95\u7531\u54ea\u4e9b\u808c\u7fa4\u6240\u7d44\u6210\u7684\uff0c\u9019\u662f\u6211\u5011\u8981\u4f86\u597d\u597d\u63a2\u8a0e\uff0c\u540c\u6642\u4e5f\u662f\u975e\u5e38\u91cd\u8981\u7684<\/p>\n\n\n\n<p>\u8179\u808c\u8981\u7df4\u7684\u597d\uff0c\u4f60\u5c31\u5fc5\u9808\u77e5\u9053\u6709\u54ea\u4e9b\u808c\u7fa4\u662f\u4f60\u9700\u8981\u7279\u5225\u6ce8\u610f\u3001\u8a13\u7df4\u7684\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u8179\u808c\u4e3b\u8981\u75315\u500b\u808c\u7fa4\u6240\u7d44\u6210\uff0c\u5206\u5225\u662f\uff1a<strong><strong>\u8179\u76f4\u808c<\/strong>\u3001<strong>\u8179\u5916\u659c\u808c<\/strong>\u3001<strong>\u8179\u5167\u659c\u808c<\/strong>\u3001<strong>\u8179\u6a6b\u808c<\/strong>\u3001<strong>\u524d\u92f8\u808c<\/strong><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%83%E8%85%B9%E7%9B%B4%E8%82%8C\"><\/span><strong>\uff03\u8179\u76f4\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u8179\u76f4\u808c.jpg\" alt=\"\u8179\u808c\u8a13\u7df4 - \u8179\u76f4\u808c\" class=\"wp-image-2950\" width=\"254\" height=\"247\"\/><\/figure><\/div>\n\n\n\n<p>\u8179\u300c<strong>\u76f4<\/strong>\u300d\u808c\uff0c\u5f9e\u5b57\u9762\u4e0a\u76f4\u63a5\u4f86\u770b\u5c31\u6703\u77e5\u9053\uff1a\u8179\u76f4\u808c\u7684\u767c\u5c55\u8d70\u5411\u70ba\u300c<strong>\u76f4\u7684<\/strong>\u300d\uff0c\u4e5f\u662f\u5927\u5bb6\u6240\u719f\u77e5\u7684\u516d\u584a\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%83%E8%85%B9%E5%A4%96%E6%96%9C%E8%82%8C\"><\/span><strong>\uff03\u8179\u5916\u659c\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u8179\u5916\u659c\u808c.jpg\" alt=\"\u8179\u808c\u8a13\u7df4 - \u8179\u5916\u659c\u808c\" class=\"wp-image-2951\" width=\"253\" height=\"240\"\/><\/figure><\/div>\n\n\n\n<p>\u8179\u300c<strong>\u5916\u659c<\/strong>\u300d\u808c\uff0c\u5f9e\u5b57\u9762\u4e0a\u4f86\u770b\uff1a\u8179\u5916\u659c\u808c\u7684\u767c\u5c55\u8d70\u5411\u70ba\u300c<strong>\u659c\u7684\u3001\u4e14\u4f4d\u65bc\u8179\u808c\u5916\u5074<\/strong>\u300d\uff0c\u662f\u6c7a\u5b9a\u4f60\u8996\u89ba\u4e0a\u7684<strong>\u8170\u570d\u7c97\u7d30<\/strong>\u95dc\u9375<\/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=\"%EF%BC%83%E8%85%B9%E5%85%A7%E6%96%9C%E8%82%8C\"><\/span><strong>\uff03\u8179\u5167\u659c\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u8179\u5167\u659c\u808c.jpg\" alt=\"\u8179\u808c\u8a13\u7df4 - \u8179\u5167\u659c\u808c\" class=\"wp-image-2952\" width=\"250\" height=\"238\"\/><\/figure><\/div>\n\n\n\n<p>\u8179\u300c<strong>\u5167\u659c<\/strong>\u300d\u808c\uff0c\u767c\u5c55\u8d70\u5411\u525b\u597d\u8ddf\u8179\u5916\u659c\u808c\u76f8\u53cd\uff0c<strong>\u4e14\u4f4d\u65bc\u8179\u808c\u8f03\u5167\u5074<\/strong>\uff0c\u529f\u80fd\u4e0a\u548c\u8179\u5916\u659c\u808c\u662f\u4e00\u6a23\u7684<\/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=\"%EF%BC%83%E8%85%B9%E6%A9%AB%E8%82%8C\"><\/span><strong>\uff03\u8179\u6a6b\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u8179\u6a6b\u808c.jpg\" alt=\"\u8179\u808c\u8a13\u7df4 - \u8179\u6a6b\u808c\" class=\"wp-image-2953\" width=\"242\" height=\"231\"\/><\/figure><\/div>\n\n\n\n<p>\u8179\u300c<strong>\u6a6b<\/strong>\u300d\u808c\uff0c\u767c\u5c55\u8d70\u5411\u70ba\u300c<strong>\u6a6b\u7684<\/strong>\u300d\uff0c\u5c31\u662f\u5927\u5bb6\u5e38\u8aaa\u7684\u5c0f\u8179\u7684\u4f4d\u7f6e\uff0c\u74b0\u7e5e\u5728\u4f60\u6574\u500b\u809a\u5b50\u7684\u4e0b\u65b9\uff0c\u5177\u6709\u7a69\u5b9a\u8eab\u9ad4\u7684\u529f\u80fd<\/p>\n\n\n\n<p> <\/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=\"%EF%BC%83%E5%89%8D%E9%8B%B8%E8%82%8C\"><\/span><strong>\uff03\u524d\u92f8\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u659c\u92f8\u808c.jpg\" alt=\"\u8179\u808c\u8a13\u7df4 - \u524d\u92f8\u808c\" class=\"wp-image-2954\" width=\"244\" height=\"233\"\/><\/figure><\/div>\n\n\n\n<p>\u524d\u300c<strong>\u92f8<\/strong>\u300d\u808c\uff0c\u5f9e\u4e2d\u6587\u4e0a\u4f86\u770b\u5c31\u77e5\u9053\u662f\u5448\u73fe\u300c<strong>\u92f8\u9f52\u72c0<\/strong>\u300d\u7684\u6392\u5217\uff0c\u4e5f\u662f\u5927\u5bb6\u5e38\u8aaa\u7684\u300c<strong>\u5b50\u5f48\u808c<\/strong>\u300d<\/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=\"2_%E8%85%B9%E8%82%8C%E7%9A%84%E5%8A%9F%E8%83%BD%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E8%B7%9F%E6%A0%B8%E5%BF%83%E6%9C%89%E9%97%9C%E5%97%8E%EF%BC%9F\"><\/span><strong>2. \u8179\u808c\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f\u8ddf\u6838\u5fc3\u6709\u95dc\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5f88\u591a\u4eba\u6703\u8aaa\uff1a\u300c<strong>\u8179\u808c = \u6838\u5fc3<\/strong>\u300d\uff0c\u5176\u5be6\u9019\u6a23\u8aaa\u4e5f\u6c92\u6709\u932f\uff0c\u4f46\u4f60\u53ea\u5c0d\u4e86\u4e00\u534a<\/p>\n\n\n\n<p>\u6240\u8b02\u7684<strong>\u6838\u5fc3<\/strong>\uff0c\u7c21\u55ae\u4f86\u8aaa\u5c31\u662f\u570d\u7e5e\u8457\u4f60\u7684\u300c<strong>\u80f8\u8154\u4ee5\u4e0b<\/strong>\u3001<strong>\u9aa8\u76c6\u4ee5\u4e0a<\/strong>\u300d\u7684\u5340\u57df<\/p>\n\n\n\n<p>\u4eba\u662f\u7acb\u9ad4\u7684\uff0c\u6709\u5f88\u591a\u9762\u76f8\uff0c\u56e0\u6b64\u4f60\u4e5f\u4e0d\u53ef\u80fd\u8aaa\u4f60\u53ea\u6709\u6b63\u9762\u7684\u8179\u808c\u5427\uff01\uff1f\u771f\u6b63\u7684\u6838\u5fc3\u662f\u7531<strong>\u8179\u808c+\u8c4e\u810a\u808c\u7fa4<\/strong>\u7d44\u6210 \u2193<\/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\/04\/\u6838\u5fc3\u808c\u7fa4.jpg\" alt=\"\u8179\u808c\u808c\u7fa4\" class=\"wp-image-3401\" width=\"430\" height=\"230\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/04\/\u6838\u5fc3\u808c\u7fa4.jpg 344w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/04\/\u6838\u5fc3\u808c\u7fa4-300x160.jpg 300w\" sizes=\"(max-width: 430px) 100vw, 430px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c<strong>\u8179\u808c<\/strong>\u7684\u4f5c\u52d5\u901a\u5e38\u90fd\u662f\u6703\u4f34\u96a8\u8457<strong>\u8c4e\u810a\u808c\u7fa4<\/strong>\u7684\u5354\u540c\uff0c\u4f60\u6c92\u8fa6\u6cd5\u55ae\u7368\u53ea\u8b93\u8179\u808c\u51fa\u529b\uff0c\u800c\u5b8c\u5168\u4e0d\u8b93\u4f60\u7684\u8c4e\u810a\u808c\u7fa4\u51fa\u529b<\/p>\n\n\n\n<p>\u4f60\u552f\u4e00\u80fd\u505a\u7684\u5c31\u662f\u91dd\u5c0d\u8179\u808c\u7684\u52a0\u5f37\u8a13\u7df4\uff0c\u56e0\u6b64\u6211\u5011\u5c31\u76f4\u63a5\u4f86\u770b<strong>\u6838\u5fc3\u7684\u529f\u80fd<\/strong>\u7a76\u7adf\u6709\u54ea\u4e9b\uff1f<\/p>\n\n\n\n<ul><li>\u5e6b\u52a9\u7a69\u5b9a\u8ec0\u5e79<\/li><li>\u5e6b\u52a9\u6539\u5584\u99dd\u80cc\u75c7\u72c0<\/li><li>\u8d70\u8def\u6642\u80fd\u63a7\u5236\u8173\u6b65<\/li><li>\u6240\u6709\u52d5\u4f5c\u767c\u529b\u7684\u4f86\u6e90<\/li><\/ul>\n\n\n\n<p>\u96d6\u7136\u8aaa\u8179\u808c\u597d\u770b\u7684\u5916\u89c0\u662f\u4f60\u975e\u5e38\u56ae\u5f80\u7684\uff0c\u4f46\u4f60\u4e5f\u4e0d\u80fd\u5ffd\u7565\u8c4e\u810a\u808c\u7fa4\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u5426\u5247<strong>\u904e\u5ea6\u5f37\u58ef\u7684\u8179\u808c<\/strong> + <strong>\u904e\u5ea6\u5f31\u5c0f\u7684\u8c4e\u810a\u808c\u7fa4<\/strong>\uff0c\u6703\u4f7f\u4f60\u5e73\u5e38\u7ad9\u8457\u3001\u8d70\u8def\u6642\u90fd\u6709\u810a\u690e\u524d\u50be\u7684\u72c0\u6cc1\uff0c\u4e5f\u5c31\u662f\u300c<strong>\u99dd\u80cc<\/strong>\u300d<\/p>\n\n\n\n<p>\u800c\u672c\u6587\u4e3b\u8981\u63a2\u8a0e\u7684\u91cd\u9ede\u662f\u300c<strong>\u8179\u808c<\/strong>\u300d\u7684\u90e8\u5206\uff0c\u8c4e\u810a\u808c\u7fa4\u6703\u518d\u53e6\u5916\u505a\u4e00\u7bc7\u6587\u7ae0\u4f86\u597d\u597d\u8ddf\u4f60\u4ecb\u7d39\uff5e<\/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=\"\u4ec0\u9ebc\u662f\u6838\u5fc3\uff1f\u6838\u5fc3\u8a13\u7df4\u8ff7\u601d\ud83d\udd25\u602a\u7378\u7684\u6cd5\u69cc\ud83d\udd28\u6425\u5012\u8eab\u9ad4\u5f62\u8c61\u7684\u9ad8\u7246\ud83d\udd25\u3010SBD\u602a\u7378\u8b1b\u5802 S1:E15\u3011\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/gBJ2_n5dVO4?start=185&#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>\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=\"3_%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%95%E5%A4%A7%E7%A7%98%E8%A8%A3\"><\/span><strong>3. \u8179\u808c\u8a13\u7df4\uff15\u5927\u79d8\u8a23<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u6211\u8981\u4f86\u548c\u4f60\u5206\u4eab\uff0c\u6211\u5617\u8a66\u904e\u5404\u7a2e\u8179\u808c\u8a13\u7df4\u65b9\u6cd5\u3001\u8179\u808c\u8a13\u7df4\u83dc\u55ae\u5f8c\uff0c\u6240\u5f97\u5230\u6211\u8a8d\u70ba\u5c0d\u65bc\u8179\u808c\u589e\u808c\u6700\u6709\u6548\u7684\u65b9\u6cd5\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\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"142\" height=\"142\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 142px) 100vw, 142px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%831_%E6%BC%B8%E9%80%B2%E5%BC%8F%E5%A2%9E%E5%8A%A0%E8%A8%93%E7%B7%B4%E9%87%8F\"><\/span><strong>\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff031 \u6f38\u9032\u5f0f\u589e\u52a0\u8a13\u7df4\u91cf<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u5728\u7df4\u5176\u4ed6\u808c\u7fa4\u7684\u6642\u5019\uff0c\u53ef\u80fd\u5e38\u5e38\u807d\u5230\u5225\u4eba\u8aaa\uff1a\u589e\u808c\u6700\u597d\u7684\u6b21\u6578\u662f\u4e00\u7d448\uff5e12\u4e0b<\/p>\n\n\n\n<p>\u4f46\u8179\u808c\u5176\u5be6\u662f\u4e00\u500b\u808c\u8010\u529b\u975e\u5e38\u597d\u7684\u808c\u7fa4\uff0c\u4e00\u822c\u4f86\u8aaa\u662f\u53ef\u4ee5\u505a\u5230\u975e\u5e38\u591a\u4e0b\u7684<\/p>\n\n\n\n<p>\u5e73\u6642\u6bd4\u8f03\u6c92\u6709\u904b\u52d5\u7fd2\u6163\u7684\u4eba\uff0c\u4e00\u7d448\uff5e12\u4e0b\u7684\u8179\u808c\u8a13\u7df4\u53ef\u80fd\u525b\u525b\u597d\uff0c\u4f46\u5982\u679c\u4f60\u662f\u8a13\u7df4\u4e00\u6bb5\u6642\u9593\u7684\u4eba\uff0c\u9019\u6a23\u7684\u6b21\u6578\u4e00\u5b9a\u4e0d\u5920<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u8a66\u770b\u770b\u6bcf\u7d44\u8179\u808c\u8a13\u7df4\u90fd\u505a8\uff5e12\u4e0b\uff0c\u505a\u500b4\u7d44\uff0c\u9023\u7e8c\u4e00\u500b\u6708\u5f8c\u770b\u6709\u4ec0\u9ebc\u8b8a\u5316\uff0c\u6211\u53ef\u4ee5\u8ddf\u4f60\u8aaa\u8179\u808c\u8b8a\u5316\u6703\u975e\u5e38\u7684\u5c0f\uff01<\/p>\n\n\n\n<p><strong>\u963f\u8afe<\/strong>\u4e5f\u66fe\u7d93\u8aaa\u904e\uff1a\u300c\u81ea\u5df1\u4e0b\u73ed\u5f8c\u8d95\u5230\u5065\u8eab\u623f\u53bb\u505a<strong>200\u4e0b\u7684\u6372\u8179<\/strong>\u300d\uff0c\u4f60\u5c31\u53ef\u4ee5\u77e5\u9053\u8179\u808c\u662f\u53ef\u4ee5\u627f\u53d7\u9ad8\u6b21\u6578\u8a13\u7df4\u7684<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u6211\u7684\u5efa\u8b70\u662f\u4f60\u6bcf\u7d44\u8179\u808c\u6b21\u6578\u90fd\u76e1\u91cf\u505a\u5230<strong>\u529b\u7aed<\/strong>\uff0c\u53ef\u4ee5\u7a0d\u5fae\u7b97\u4e00\u4e0b\u6b21\u6578\uff0c\u4e0b\u6b21\u7df4\u8179\u808c\u7684\u6642\u5019\u518d\u6bd4\u4e0a\u4e00\u6b21\u589e\u52a01\uff5e2\u4e0b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A\"><\/span><strong>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u6211\u4eca\u5929\u505a\u5230\u529b\u7aed\u662f\u4e00\u7d4415\u4e0b\u7684\u8179\u808c\u8a13\u7df4\uff0c\u4e0b\u6b21\u7df4\u8179\u808c\u7684\u6642\u5019\uff0c\u6211\u8981\u76e1\u91cf\u62fc\u523016\uff5e17\u4e0b<\/p>\n\n\n\n<p>( \u7d44\u6578\u5efa\u8b70\u53ef\u4ee5\u505a\u500b3\uff5e4\u7d44\u5c31\u597d )<\/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=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%832_%E8%B2%A0%E9%87%8D%E8%A8%93%E7%B7%B4\"><\/span><strong>\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff032 \u8ca0\u91cd\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8ca0\u91cd\u8a13\u7df4\u662f\u6211\u8a8d\u70ba\u6240\u6709\u8179\u808c\u8a13\u7df4\u6cd5\u4e2d\uff0c\u5c0d\u6211\u4f86\u8aaa\u589e\u808c\u6548\u679c\u6700\u597d\u7684\uff0c\u540c\u6642\u4e5f\u662f\u8179\u808c\u611f\u53d7\u5ea6\u6700\u597d\u7684<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u8179\u808c\u8ca0\u91cd\u8a13\u7df4\u5c31\u662f\u6307\u5927\u5bb6\u5e38\u5e38\u8aaa\u7684\uff1a\u639b\u69d3\u7247\u3001\u62ff\u69d3\u7247\u3001\u62ff\u555e\u9234\u3001\u7528Cable\u6ed1\u8f2a\u6a5f<\/p>\n\n\n\n<p>\u96d6\u7136\u7db2\u8def\u4e0a\u5f88\u591a\u5f71\u7247\u90fd\u8aaa\uff1a\u300c\u8179\u808c\u5728\u5bb6\u5c31\u53ef\u4ee5\u7df4\u5f97\u975e\u5e38\u597d\u300d\uff0c\u4f46\u6211\u500b\u4eba\u8a8d\u70ba\u9084\u662f\u5728\u5065\u8eab\u623f\u52a0\u5165\u4e00\u4e9b\u8ca0\u91cd\u7684\u8179\u808c\u8a13\u7df4\u6703\u66f4\u597d<\/p>\n\n\n\n<p>\u4e0d\u53ea\u53ef\u4ee5\u589e\u52a0\u8179\u808c\u7684\u8a13\u7df4\u5f37\u5ea6\uff0c\u751a\u81f3\u53ef\u4ee5\u8b93\u4f60\u5168\u7a0b\u90fd\u4fdd\u6709\u8179\u808c\u7684\u5f35\u529b\u3001\u523a\u6fc0\uff0c\u9019\u662f\u6211\u8a8d\u70ba\u8179\u808c\u8981<strong>\u98fd\u6eff\u7acb\u9ad4<\/strong>\u7684\u95dc\u9375\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A-2\"><\/span><strong>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u96d9\u624b\u6301\u4e00\u7247\u69d3\u7247\u3001\u96d9\u8173\u52fe\u4f4f\u4e00\u500b\u555e\u9234\u3001\u5229\u7528Cable\u6ed1\u8f2a\u6a5f\u505a\u6372\u8179\uff0c\u9019\u4e9b\u90fd\u662f\u5f88\u597d\u7684\u8179\u808c\u8ca0\u91cd\u8a13\u7df4\u65b9\u6cd5<\/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=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%833_%E5%84%AA%E5%85%88%E7%B7%B4%E4%B8%8B%E8%85%B9\"><\/span><strong>\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff033 \u512a\u5148\u7df4\u4e0b\u8179<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e0a\u8179\u901a\u5e38\u90fd\u662f\u5927\u5bb6\u6bd4\u8f03\u5f37\u7684\u90e8\u4f4d\uff0c\u56e0\u70ba\u4e0b\u8179\u8981\u5c07\u4f60\u7684\u96d9\u8173\u62ac\u8d77\uff0c\u8ca0\u8377\u91cd\u91cf\u4e0a\u6703\u66f4\u5927\uff0c\u56e0\u6b64\u4e5f\u6bd4\u8f03\u56f0\u96e3<\/p>\n\n\n\n<p>\u7df4\u8179\u808c\u5c31\u8ddf\u505a\u6240\u6709\u4e8b\u4e00\u6a23\uff0c\u8b1b\u6c42\u300c<strong>\u5148\u82e6\u5f8c\u7518<\/strong>\u300d\uff0c\u5148\u628a\u6700\u7d2f\u7684\u4e0b\u8179\u8a13\u7df4\u64fa\u5728\u7b2c\u4e00\u500b\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u518d\u6162\u6162\u5f80\u4e0a\u505a\u4e0a\u8179\u8a13\u7df4<\/p>\n\n\n\n<p>\u9664\u975e\u4f60\u662f\u5929\u8ce6\u7570\u7a1f\uff0c\u6216\u662f\u4e0b\u8179\u8a13\u7df4\u5c0d\u4f60\u4f86\u8aaa\u4e00\u9ede\u90fd\u4e0d\u56f0\u96e3\u7684\u4eba\uff0c\u5426\u5247\u6211\u90fd\u6703\u5efa\u8b70\u5148\u628a\u4e0b\u8179 (\u62ac\u817f) \u52d5\u4f5c\u64fa\u5728\u7b2c\u4e00\u500b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A-3\"><\/span><strong>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u6bcf\u6b21\u7684\u8179\u808c\u8a13\u7df4\u83dc\u55ae\u4e2d\uff0c\u5148\u628a\u4e0b\u8179\u7684\u8a13\u7df4\u52d5\u4f5c\u64fa\u5728\u7b2c\u4e00\u500b\uff0c\u4e0b\u8179\u8a13\u7df4\u901a\u5e38\u90fd\u8ddf\u300c<strong>\u62ac\u817f\u52d5\u4f5c<\/strong>\u300d\u6709\u95dc<\/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=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%834_%E6%99%82%E9%96%93%E7%9A%84%E9%99%90%E5%88%B6\"><\/span><strong>\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff034 \u6642\u9593\u7684\u9650\u5236<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u76f8\u4fe1\u5982\u679c\u4f60\u66fe\u7d93\u4e0a\u7db2\u627e\u904e\u8179\u808c\u8a13\u7df4\u7684\u5f71\u7247\uff0c\u4f60\u6703\u770b\u5230\u5f88\u591a30\u79d2\u30011\u5206\u9418\u7684\u8179\u808c\u8a13\u7df4<\/p>\n\n\n\n<p>\u6709\u9019\u4e9b\u6642\u9593\u7684\u6578\u64da\u7576\u7136\u4e5f\u4e0d\u662f\u96a8\u4fbf\u8aaa\u8aaa\u7684\uff0c\u4e00\u5b9a\u662f\u6709\u5b83\u7684\u7528\u8655\u5728\uff0c\u5c31\u662f\u5c0d\u4f60\u7684\u8179\u808c\u300c<strong>\u589e\u808c\u6548\u679c<\/strong>\u300d\u8f03\u597d<\/p>\n\n\n\n<p>\u9664\u4e86\u6bcf\u7d44\u505a\u5230\u529b\u7aed\u00d73\uff5e4\u7d44\u7684\u8179\u808c\u8a13\u7df4\u65b9\u6cd5\u4ee5\u5916\uff0c\u4f60\u4e5f\u53ef\u4ee5\u8a66\u8457\u5c07\u6642\u9593\u7684\u9650\u5236\u505a\u70ba\u4f60\u8179\u808c\u8a13\u7df4\u7684\u65b9\u6cd5<\/p>\n\n\n\n<p>\u76f8\u4fe1\u6211\uff0c\u4f60\u505a\u904e\u5c31\u6703\u767c\u73fe\u4f60\u7684\u8179\u808c\u975e\u5e38\u7684\u9178\u3001\u611f\u53d7\u5ea6\u975e\u5e38\u7684\u597d\uff01\u800c\u4e14\u4e00\u7d44\u7684\u8179\u808c\u6b21\u6578\u751a\u81f3\u53ef\u80fd\u9ad8\u905420\uff5e30\u4e0b<\/p>\n\n\n\n<p>\u4f46\u4e5f\u56e0\u70ba\u9019\u7a2e\u6642\u9593\u9650\u5236\u7684\u8179\u808c\u8a13\u7df4\u6cd5\uff0c\u52d5\u4f5c\u4e2d\u9593\u4f11\u606f\u6642\u9593\u8f03\u77ed\uff0c\u6240\u4ee5\u901a\u5e38\u4e5f\u4e0d\u6703\u505a\u5f88\u4e45\uff0c\u5927\u6982\u90fd\u662f4\uff5e5\u52d5\u4f5c \/ 4\uff5e5\u5206\u9418<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%93%8D%E4%BD%9C%E6%96%B9%E6%B3%95%EF%BC%9A-4\"><\/span><strong>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u627e\u51fa4\uff5e5\u500b\u4f60\u8a8d\u70ba\u6700\u6709\u611f\u53d7\u5ea6\u7684\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u6bcf\u500b\u52d5\u4f5c\u9650\u664230\uff5e60\u79d2\uff0c\u5b8c\u6210\u9019\u4e9b\u52d5\u4f5c\u5373\u53ef<\/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=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E7%A7%98%E8%A8%A3%EF%BC%835_%E5%8B%95%E4%BD%9C%E9%96%8B%E5%A7%8B%E5%89%8D%EF%BC%8C%E5%85%88%E6%94%B6%E7%B7%8A%E8%85%B9%E9%83%A8\"><\/span><strong>\u8179\u808c\u8a13\u7df4\u79d8\u8a23\uff035 \u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u5148\u6536\u7dca\u8179\u90e8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f88\u591a\u4eba\u5e38\u5e38\u6709\u7df4\u8179\u808c\u6642\uff0c\u4e0b\u80cc\u3001\u8170\u90e8\u9178\u75db\u7684\u554f\u984c\uff0c\u6216\u662f\u5728\u7df4\u8179\u808c\u6642\u6703\u5927\u5e45\u5ea6\u7529\u52d5\u8eab\u9ad4\uff0c\u5c24\u5176\u662f\u5728\u7df4<strong>\u4e0b\u8179<\/strong>\u7684\u6642\u5019<\/p>\n\n\n\n<p>\u9019\u4e9b\u8179\u808c\u8a13\u7df4\u5e38\u78b0\u5230\u7684\u554f\u984c\uff0c\u9664\u4e86\u65b0\u624b\u672c\u8eab\u8179\u808c\u529b\u91cf\u8f03\u4e0d\u8db3\u5920\u4ee5\u5916\uff0c\u518d\u4f86\u5c31\u662f\u300c<strong>\u4f60\u6709\u6c92\u6709\u5148\u6536\u7dca\u8179\u808c\u4e86<\/strong>\u300d\uff01<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u8179\u808c\u8a13\u7df4\u555f\u52d5\u524d\uff0c\u5148\u6536\u7dca\u8179\u808c\u7684\u610f\u601d\u5c31\u662f\u300c<strong>\u8179\u808c\u8981\u5148\u7565\u5fae\u51fa\u529b<\/strong>\u300d\uff0c\u4e0d\u53ef\u4ee5\u8b93\u6574\u500b\u8179\u808c\u90fd\u8655\u65bc\u653e\u9b06\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u4f60\u518d\u53bb\u505a\u4efb\u4f55\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\u7684\u6642\u5019\uff0c\u9019\u4e9b\u8eab\u9ad4\u904e\u5ea6\u7529\u52d5\u3001\u8170\u9178\u7684\u60c5\u5f62\u90fd\u6703\u6162\u6162\u6539\u5584<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%96%B0%E6%89%8B%E5%BF%85%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>4. \u65b0\u624b\u5fc5\u7df4\uff34\uff2f\uff30\uff13\u8179\u808c\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6211\u8a8d\u70ba\u65b0\u624b\u6700\u9700\u8981\u6253\u9020\u7684\u8179\u808c\u7dda\u689d\u4e26\u4e0d\u662f\u8d8a\u7cbe\u7d30\u8d8a\u597d\uff0c\u800c\u662f\u5f9e\u9762\u7a4d\u6700\u5927\u7684\u300c<strong>\u8179\u76f4\u808c<\/strong>\u300d\u3001\u300c<strong>\u8179\u5916\u659c\u808c<\/strong>\u300d\u958b\u59cb\u8457\u624b\u8a13\u7df4<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u6211\u5011\u5e38\u8aaa\u7684\u516d\u584a\u808c\u3001\u516b\u584a\u808c\u7b49\u8179\u808c\u7dda\u689d\uff0c\u5148\u628a\u8179\u808c\u7684\u57fa\u790e\u7d66\u6253\u597d\uff0c\u518d\u6162\u6162\u8ffd\u6c42\u66f4\u591a\u8179\u808c\u808c\u7fa4\u7684\u8a13\u7df4\u624d\u662f\u6b63\u78ba\u7684\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\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"138\" height=\"137\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 138px) 100vw, 138px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-1_%E5%8F%8D%E5%90%91%E6%8D%B2%E8%85%B9_%E6%8A%AC%E8%85%BF%E5%8B%95%E4%BD%9C\"><\/span><strong>\u8179\u808c\u8a13\u7df4 TOP-1 <strong>\u53cd\u5411\u6372\u8179<\/strong> (<strong>\u62ac\u817f\u52d5\u4f5c<\/strong>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u524d\u9762\u7684\u8179\u808c\u8a13\u7df4\u79d8\u8a23\u4e2d\u63d0\u5230\uff0c\u6700\u56f0\u96e3\u3001\u6700\u96e3\u7df4\u7684\u5c31\u662f\u6211\u5011\u7684\u8179\u76f4\u808c\u4e0b\u534a\u90e8\u300c<strong>\u4e0b\u8179<\/strong>\u300d<\/p>\n\n\n\n<p>\u70ba\u4e86\u4fdd\u7559\u6700\u597d\u7684\u9ad4\u529b\u3001\u5c08\u6ce8\u529b\u7d66\u6211\u5011\u7684\u4e0b\u8179\u8a13\u7df4\uff0c\u7b2c\u4e00\u500b\u65b0\u624b\u5fc5\u7df4\u7684\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\u7576\u7136\u4e5f\u662f\u6709\u95dc\u4e0b\u8179\u7684<\/p>\n\n\n\n<p>\u6839\u64da\u4e0d\u540c\u968e\u6bb5\u7684\u5065\u8eab\u8005\uff0c\u6211\u6703\u63d0\u4f9b3\u500b\u6700\u63a8\u85a6\u7684\u4e0b\u8179\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u4f60\u53ef\u4ee5\u6839\u64da\u81ea\u5df1\u7684\u72c0\u6cc1\u53bb\u505a\u9078\u64c7<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u4efb\u4f55\u8ddf\u300c<strong>\u62ac\u817f<\/strong>\u300d\u6709\u95dc\u7684\u52d5\u4f5c\u90fd\u6703\u523a\u6fc0\u5230\u6211\u5011\u7684\u8179\u76f4\u808c\u4e0b\u534a\u90e8\uff0c\u4e5f\u5c31\u662f\u4e0b\u8179\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8B%E8%85%B9_%E5%88%9D%E9%9A%8E\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u4e0b\u8179 (\u521d\u968e)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/WPO6Lx\" 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\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u8173\u4f75\u650f\uff0c\u5c48\u819d<\/li><li>\u8179\u808c\u6838\u5fc3\u5148\u6536\u7dca<\/li><li>\u5229\u7528\u4e0b\u8179\u808c\u7684\u529b\u91cf\u5e36\u52d5\u96d9\u8173<\/li><li>\u817f\u90e8\u62ac\u5347\u81f3\u5c41\u80a1\u7565\u5fae\u96e2\u958b\u5730\u9762<\/li><\/ol>\n\n\n\n<p>\u6211\u4e00\u958b\u59cb\u5728\u7df4\u6211\u7684\u4e0b\u8179\u6642\u4e5f\u90fd\u662f\u5f9e\u9019\u500b\u521d\u968e\u7684\u8179\u808c\u8a13\u7df4\u958b\u59cb\u7684\uff0c\u5148\u8b1b\u6c42\u8179\u808c\u7684\u611f\u53d7\u5ea6\u624d\u662f\u6700\u91cd\u8981\u7684<\/p>\n\n\n\n<p>\u7576\u4f60\u7684\u8179\u808c\u96a8\u8457\u8a13\u7df4\u8d8a\u4f86\u8d8a\u9032\u6b65\u5f8c\uff0c\u521d\u968e\u7684\u4e0b\u8179\u808c\u8a13\u7df4\u5c0d\u4f60\u4f86\u8aaa\u523a\u6fc0\u5ea6\u6703\u8d8a\u4f86\u8d8a\u4e0d\u5920\uff0c\u9019\u500b\u6642\u5019\u518d\u8f49\u800c\u5411\u4e2d\u968e\u8179\u808c\u8a13\u7df4\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8B%E8%85%B9_%E4%B8%AD%E9%9A%8E\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u4e0b\u8179 (\u4e2d\u968e)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/k2QRJY\" 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\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u8173\u4f75\u650f\uff0c\u4f38\u76f4<\/li><li>\u8179\u808c\u6838\u5fc3\u5148\u6536\u7dca<\/li><li>\u5229\u7528\u4e0b\u8179\u808c\u7684\u529b\u91cf\u5e36\u52d5\u96d9\u8173<\/li><li>\u817f\u90e8\u62ac\u5347\u81f3\u5c41\u80a1\u7565\u5fae\u96e2\u958b\u5730\u9762<\/li><\/ol>\n\n\n\n<p>\u6700\u65e9\u4ee5\u524d\u7684\u53cd\u5411\u6372\u8179\u90fd\u662f\u96d9\u8173\u96e2\u958b\u5730\u9762\u5373\u53ef\uff0c\u751a\u81f3\u6709\u4eba\u8aaa\u5c41\u80a1\u8981\u5168\u7a0b\u8cbc\u7dca\u5730\u9762<\/p>\n\n\n\n<p>\u4f46\u9019\u6a23\u53cd\u800c\u6703\u8b93\u4f60\u5728\u7df4\u8179\u808c\u6642\u9020\u6210\u300c<strong>\u8170\u9178<\/strong>\u300d\u73fe\u8c61\uff0c\u5728\u96d9\u8173\u8209\u8d77\u6642\uff0c\u518d\u5e36\u4e00\u4e9b\u5c41\u80a1\u7684\u96e2\u5730\uff0c\u6703\u5927\u5e45\u589e\u52a0\u8179\u76f4\u808c\u4e0b\u534a\u90e8\u7684\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8B%E8%85%B9_%E9%AB%98%E9%9A%8E\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u4e0b\u8179 (\u9ad8\u968e)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/nRQ5nD\" 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\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u624b\u63e1\u4f4f\u55ae\u69d3<\/li><li>\u96d9\u8173\u4f75\u650f\uff0c\u4f38\u76f4<\/li><li>\u8179\u808c\u6838\u5fc3\u5148\u6536\u7dca<\/li><li>\u5229\u7528\u4e0b\u8179\u808c\u7684\u529b\u91cf\u5e36\u52d5\u96d9\u8173<\/li><li>\u96d9\u8173\u62ac\u5347\u81f3\u548c\u5730\u9762\u5e73\u884c\u5373\u53ef<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u6211\u8a8d\u70ba<strong>\u8eba\u8457<\/strong>\u8a13\u7df4\u8179\u76f4\u808c\u4e0b\u534a\u90e8\u300c<strong>\u4e0b\u8179<\/strong>\u300d\u7684\u8a13\u7df4\u52d5\u4f5c\u90fd\u5c6c\u65bc\u8f03\u597d\u4e0a\u624b\u7684\u8179\u808c\u8a13\u7df4\uff0c\u96e3\u5ea6\u4e0a\u8f03\u4f4e\u4e00\u4e9b<\/p>\n\n\n\n<p>\u4f46\u9019\u7a2e\u8eab\u9ad4\u8981\u5782\u76f4\u65bc\u5730\u9762\u7684\u4e0b\u8179\u8a13\u7df4\u52d5\u4f5c\uff0c\u751a\u81f3\u662f\u727d\u626f\u5230\u63e1\u529b\u554f\u984c\u7684\u4e0b\u8179\u8a13\u7df4\u52d5\u4f5c\u90fd\u5c6c\u65bc\u8f03\u9ad8\u968e\u3001\u96e3\u5ea6\u8f03\u9ad8<\/p>\n\n\n\n<p>\u5c0d\u65bc\u8179\u808c\u7684\u523a\u6fc0\u5ea6\u7576\u7136\u4e5f\u6703\u96a8\u8457\u96e3\u5ea6\u589e\u52a0\u800c\u589e\u52a0\uff0c\u4f46\u5982\u679c\u771f\u7684\u63e1\u529b\u4e0d\u592a\u884c\uff0c\u5efa\u8b70\u53ef\u4ee5\u914d\u6234<strong><a href=\"https:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lifting-straps\/\">\u62c9\u529b\u5e36<\/a><\/strong>\uff0c\u76e1\u53ef\u80fd\u6e1b\u5c11\u529b\u91cf\u5206\u6563<\/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=\"2xPA1JEKjW\"><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=2xPA1JEKjW\" data-secret=\"2xPA1JEKjW\" 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<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-2_%E6%8D%B2%E8%85%B9\"><\/span><strong>\u8179\u808c\u8a13\u7df4 TOP-2 \u6372\u8179<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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=\"66b0tQw2fj\"><a href=\"https:\/\/physicfit.com\/crunches\/\">\u3010\u6372\u8179\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u907f\u514d\u9838\u90e8\u3001\u4e0b\u80cc\u9178\u75db\uff1f\uff15\u6b65\u9a5f\u5e36\u4f60\u627e\u56de\u8179\u808c\u611f\u53d7\u5ea6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6372\u8179\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u907f\u514d\u9838\u90e8\u3001\u4e0b\u80cc\u9178\u75db\uff1f\uff15\u6b65\u9a5f\u5e36\u4f60\u627e\u56de\u8179\u808c\u611f\u53d7\u5ea6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/crunches\/embed\/#?secret=66b0tQw2fj\" data-secret=\"66b0tQw2fj\" 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>\u7df4\u5b8c\u8179\u76f4\u808c\u7684\u4e0b\u534a\u90e8\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u91dd\u5c0d\u8179\u76f4\u808c\u7684\u4e0a\u534a\u90e8\uff0c\u727d\u626f\u5230\u4e0a\u534a\u8eab\u7684\u300c<strong>\u6372\u52d5<\/strong>\u300d\u52d5\u4f5c<\/p>\n\n\n\n<p>\u6bd4\u8d77\u5927\u5bb6\u6700\u719f\u77e5\u7684<strong><s>\u4ef0\u81e5\u8d77\u5750<\/s><\/strong>\uff0c\u6372\u8179\u66f4\u80fd\u8b93\u59b3\u6709\u6548\u523a\u6fc0\u8179\u76f4\u808c\u4e0a\u534a\u90e8\uff0c\u4e14\u4e5f\u80fd\u907f\u514d\u8170\u9178\u3001\u8170\u75db\u7684\u60c5\u5f62\u767c\u751f<\/p>\n\n\n\n<p>\u800c\u6372\u8179\u4e5f\u662f\u6211\u8a8d\u70ba\u6240\u6709\u8179\u808c\u8a13\u7df4\u4e2d\u300c<strong>\u6700\u57fa\u672c<\/strong>\u3001<strong>\u6700\u91cd\u8981<\/strong>\u300d\u7684\u52d5\u4f5c\u4e4b\u4e00\uff0c\u4e0a\u624b\u96e3\u5ea6\u76f8\u5c0d\u4e5f\u8f03\u4f4e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8A%E8%85%B9_%E5%88%9D%E9%9A%8E\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u4e0a\u8179 (\u521d\u968e)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/nRQr3Y\" 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\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u4e0b\u80cc\u3001\u5c41\u80a1\u3001\u8173\u5e953\u9ede\u8cbc\u7dca\u5730\u9762<\/li><li>\u8179\u808c\u6838\u5fc3\u4e8b\u5148\u6536\u7dca<\/li><li>\u60f3\u50cf\u5c07\u81ea\u5df1\u7684\u8179\u808c\u5f80\u4e2d\u9593\u64e0\u7684\u611f\u89ba<\/li><li>\u8179\u808c\u6536\u7dca\u5373\u53ef<\/li><\/ol>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\u521d\u968e\u7684\u6372\u8179\u52d5\u4f5c\u884c\u7a0b\u5176\u5be6\u975e\u5e38\u77ed\uff0c\u7562\u7adf\u8179\u76f4\u808c\u4e0a\u534a\u90e8\u5c31\u4e00\u5c0f\u584a\u5340\u57df\u800c\u5df2\uff0c\u8179\u808c\u8a13\u7df4\u6b21\u6578\u4e0a\u53ef\u4ee5\u505a\u5230\u975e\u5e38\u591a\u4e0b<\/p>\n\n\n\n<p>\u751a\u81f3\u662f\u5728\u6372\u8179\u81f3\u8179\u808c\u7dca\u7e43\u72c0\u614b\u6642\uff0c\u9084\u53ef\u4ee5\u7a0d\u5fae\u505c\u75591\uff5e2\u79d2\uff0c\u4f86\u589e\u52a0\u8179\u76f4\u808c\u4e0a\u534a\u90e8\u5728\u9802\u5cf0\u968e\u6bb5\u6709\u66f4\u591a\u7684\u523a\u6fc0\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8A%E8%85%B9_%E4%B8%AD%E9%9A%8E\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u4e0a\u8179 (\u4e2d\u968e)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/jYQZKv\" 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\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u8173\u5c48\u819d\u4f75\u650f\uff0c\u62ac\u5347\u81f3\u548c\u5730\u9762\u5e73\u884c<\/li><li>\u4e0b\u80cc\u3001\u5c41\u80a1\u8cbc\u7dca\u5730\u9762<\/li><li>\u8179\u808c\u6838\u5fc3\u4e8b\u5148\u6536\u7dca<\/li><li>\u60f3\u50cf\u5c07\u81ea\u5df1\u7684\u8179\u808c\u5f80\u4e2d\u9593\u64e0\u7684\u611f\u89ba<\/li><li>\u8179\u808c\u6536\u7dca\u5373\u53ef<\/li><\/ol>\n\n\n\n<p>\u9019\u500b\u4e2d\u968e\u7684\u6372\u8179\u8a13\u7df4\u548c\u525b\u624d\u521d\u968e\u7684\u6372\u8179\u8a13\u7df4\u53c8\u6709\u4e9b\u4e0d\u540c\u4e86\uff0c\u96d9\u8173\u4e8b\u5148\u62ac\u8d77\u53ef\u4ee5\u8b93\u8179\u808c\u5148\u8655\u65bc\u7565\u5fae\u6536\u7dca\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u4e2d\u968e\u7684\u6372\u8179\u8a13\u7df4\u505a\u8d77\u4f86\u76f8\u5c0d\u6703\u6bd4\u8f03\u5403\u529b\u4e00\u4e9b\uff0c\u5c0d\u65bc\u8179\u808c\u6574\u9ad4\u7684\u523a\u6fc0\u5ea6\u3001\u611f\u53d7\u5ea6\u4e5f\u6703\u66f4\u597d<\/p>\n\n\n\n<p>\u96d6\u7136\u8eba\u8457\u505a\u6372\u8179\u985e\u578b\u7684\u8179\u808c\u8a13\u7df4\u90fd\u9700\u8981\u5c07\u4f60\u7684<strong>\u5c41\u80a1<\/strong>\u3001<strong>\u4e0b\u80cc\u8cbc\u7dca\u5730\u9762<\/strong>\uff0c\u4f46\u4e5f\u4e0d\u662f\u8aaa\u5b8c\u5168\u90fd\u4e0d\u80fd\u6643\u52d5\u5230\uff0c\u76e1\u53ef\u80fd\u7684\u63a7\u5236\u5373\u53ef\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E4%B8%8A%E8%85%B9_%E9%AB%98%E9%9A%8E\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u4e0a\u8179 (\u9ad8\u968e)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/161GRm\" 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\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u8abf\u6574\u81f3\u6700\u9069\u5408\u81ea\u5df1\u7684Cable\u9ad8\u5ea6<\/li><li>\u4f7f\u7528\u300c\u7e9c\u7e69\u300d\u63e1\u628a\uff0c\u96d9\u624b\u63e1\u7dca<\/li><li>\u8ddd\u96e2Cable\u5927\u7d04\u4e00\u96bb\u8173\u7684\u8ddd\u96e2<\/li><li>\u5229\u7528\u8179\u808c\u5e36\u52d5Cable\uff0c\u8179\u808c\u5f80\u5167\u6536<\/li><li>\u8179\u808c\u6536\u81f3\u7dca\u7e43\u5f8c\uff0c\u77ed\u66ab\u505c\u7559<\/li><li>\u63a7\u5236\u56de\u653e\u901f\u5ea6\uff0c\u4f7f\u8179\u808c\u6700\u5927\u5316\u62c9\u4f38<\/li><\/ol>\n\n\n\n<p>\u95dc\u65bc\u600e\u9ebc\u8abf\u6574Cable\u6ed1\u8f2a\u7684\u9ad8\u5ea6\uff0c\u6211\u6703\u5efa\u8b70\u5f9e\u6700\u9ad8\u8655\u958b\u59cb\u8a66\u8a66\u770b\uff0c\u6162\u6162\u5f80\u4e0b\u8abf\u6574\u9ad8\u5ea6<\/p>\n\n\n\n<p>\u70ba\u4e86\u8981\u8b93\u6211\u7684\u8179\u808c\u5168\u7a0b\u90fd\u4fdd\u6709\u5f35\u529b\uff0c\u901a\u5e38\u6211\u90fd\u6703\u628aCable\u7684\u4f4d\u7f6e\u8abf\u6574\u81f3\u6700\u9ad8\uff0c\u624d\u80fd\u78ba\u4fdd\u56de\u653e\u6642\u4e0d\u6703\u5b8c\u5168\u5931\u53bb\u5f35\u529b<\/p>\n\n\n\n<p>\u81f3\u65bc\u8eab\u9ad4\u5230\u5e95\u8981\u96e2Cable\u591a\u9060\uff1f\u9019\u9ede\u5c31\u9700\u8981\u4f60\u5be6\u969b\u53bb\u8a66\u8a66\u770b\u4e86\uff0c\u4e0d\u904e\u6211\u6703\u5efa\u8b70\u662f\u4f60\u7a0d\u5fae\u62c9\u51faCable\u5f8c\u7684\u8ddd\u96e2\uff0c\u9019\u6a23\u624d\u80fd\u78ba\u4fdd\u62c9\u4f38\u8179\u808c\u6642\u7684\u5f35\u529b<\/p>\n\n\n\n<p>\u7e9c\u7e69\u7684\u63e1\u6cd5\uff0c\u6211\u500b\u4eba\u662f\u6703\u5c07\u7e9c\u7e69\u7f6e\u65bc\u6211\u7684\u982d\u9802\u5169\u5074\uff0c\u6709\u9ede\u50cf\u662f\u5728\u505a\u4e09\u982d\u5c48\u4f38\u7684\u611f\u89ba\uff0c\u56fa\u5b9a\u597d\u624b\u81c2\u5f8c\u518d\u9032\u884c\u8179\u808c\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000\u3000<\/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=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4_TOP-3_%E6%97%8B%E8%BD%89%E6%8D%B2%E8%85%B9\"><\/span><strong>\u8179\u808c\u8a13\u7df4 TOP-3 \u65cb\u8f49\u6372\u8179<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u8a13\u7df4\u5b8c\u8179\u76f4\u808c\u5f8c\uff0c\u63a5\u4e0b\u4f86\u662f\u6211\u8a8d\u70ba\u6253\u9020\u8179\u808c\u7dda\u689d\u540c\u6a23\u91cd\u8981\u7684\u300c<strong>\u8179\u5916\u659c\u808c<\/strong>\u300d\uff0c\u80fd\u5920\u8b93\u4f60\u7684\u8179\u808c\u5074\u9762\u770b\u8d77\u4f86\u66f4\u7acb\u9ad4\u3001\u7dda\u689d\u66f4\u5b8c\u7f8e<\/p>\n\n\n\n<p>\u60f3\u8981\u7df4\u5230\u4f60\u7684\u8179\u5916\u659c\u808c\uff0c\u5c31\u5fc5\u9808\u52a0\u5165\u4e00\u4e9b\u300c<strong>\u65cb\u8f49<\/strong>\u300d\u7684\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u8f49\u52d5\u4f60\u7684\u8179\u808c\u4f86\u9054\u5230\u523a\u6fc0\u8179\u5916\u659c\u808c\u7684\u6548\u679c<\/p>\n\n\n\n<p>\u9019\u88e1\u4e00\u6a23\u6703\u5206\u6210\u521d\u968e\u3001\u4e2d\u968e\u3001\u9ad8\u968e\u7684\u8179\u5916\u659c\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u5c31\u8b93\u6211\u5e36\u8457\u4f60\u7df4\u4e0b\u53bb\u5427 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E8%85%B9%E5%A4%96%E6%96%9C%E8%82%8C_%E5%88%9D%E9%9A%8E\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u8179\u5916\u659c\u808c (\u521d\u968e)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/jYQ0zP\" 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\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u4e0b\u80cc\u3001\u5c41\u80a1\u3001\u8173\u5e953\u9ede\u8cbc\u7dca\u5730\u9762<\/li><li>\u8116\u5b50\u7565\u5fae\u62ac\u8d77\uff0c\u4ee5\u81ea\u5df1\u6700\u8212\u670d\u7684\u9ad8\u5ea6\u70ba\u4e3b<\/li><li>\u8179\u808c\u7565\u5fae\u6536\u7dca\uff0c\u96d9\u8173\u53d6\u9069\u7576\u8ddd\u96e2<\/li><li>\u4ee5\u5de6\u53f3\u624b\u8f2a\u6d41\u8655\u78b0\u819d\u84cb\u7684\u65b9\u5f0f\uff0c\u523a\u6fc0\u8179\u5916\u659c\u808c<\/li><\/ol>\n\n\n\n<p>\u5728\u505a\u9019\u500b\u89f8\u8e1d\u5f0f\u7684\u8179\u5916\u659c\u808c\u8a13\u7df4\u52d5\u4f5c\u6642\uff0c\u6211\u500b\u4eba\u8a8d\u70ba\u6700\u9700\u8981\u6ce8\u610f\u7684\u662f<strong>\u8116\u5b50\u62ac\u5347\u7684\u9ad8\u5ea6<\/strong>\uff0c\u6709\u4e9b\u4eba\u8116\u5b50\u62ac\u7684\u592a\u9ad8\u5c31\u6703\u5c0e\u81f4\u8116\u5b50\u5f88\u4e0d\u8212\u670d<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u5207\u8a18\u8179\u5916\u659c\u808c\u8a13\u7df4\u7684\u904b\u52d5\u65b9\u5411\u662f\u4ee5<strong>\u8eab\u9ad4\u5169\u5074<\/strong>\u70ba\u4e3b\uff0c\u6240\u4ee5\u624b\u5728\u89f8\u78b0\u8173\u8e1d\u6642\uff0c\u4e5f\u8981\u6ce8\u610f\u8179\u808c\u7684\u767c\u529b\u65b9\u5411\u61c9\u8a72\u8981\u662f\u5f80\u8eab\u9ad4\u5169\u5074\u8d70\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E8%85%B9%E5%A4%96%E6%96%9C%E8%82%8C_%E4%B8%AD%E9%9A%8E\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u8179\u5916\u659c\u808c (\u4e2d\u968e)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/996pYP\" 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\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u4ee5\u5e73\u677f\u652f\u6490\u7684\u65b9\u5f0f\uff0c\u4f7f\u8eab\u9ad4\u5e73\u884c\u65bc\u5730\u9762<\/li><li>\u8179\u808c\u7565\u5fae\u6536\u7dca<\/li><li>\u4ee5\u819d\u84cb\u53bb\u627e\u659c\u5c0d\u5074\u7684\u624b\u8098 (\u5de6\u819d\u84cb \u2192\u53f3\u624b\u8098)<\/li><li>\u6ce8\u610f\u4e0a\u534a\u8eab\u4fdd\u6301\u4e0d\u52d5<\/li><\/ol>\n\n\n\n<p>\u9019\u500b\u8179\u5916\u659c\u808c\u8a13\u7df4\u53c8\u6709\u4eba\u8aaa\u662f\u300c<strong>\u767b\u5c71\u8005\u5f0f<\/strong>\u300d\u8179\u808c\u8a13\u7df4\uff0c\u9664\u4e86\u53ef\u4ee5\u7df4\u5230\u4f60\u7684\u8179\u5916\u659c\u808c\u4ee5\u5916\uff0c\u9084\u53ef\u4ee5\u7df4\u5230\u4f60\u7684\u659c\u92f8\u808c<\/p>\n\n\n\n<p>\u878d\u5408\u5927\u5bb6\u6700\u719f\u6089\u7684\u300c<strong>\u68d2\u5f0f<\/strong>\u300d\u4ee5\u53ca\u8f49\u52d5\u8173\u90e8\u7684\u65b9\u5f0f\uff0c\u9054\u5230\u8179\u5916\u659c\u808c\u6700\u5927\u5316\u7684\u6536\u7e2e\uff0c\u500b\u4eba\u89ba\u5f97\u9019\u662f\u5f88\u597d\u7684\u8179\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u65b0\u624b\u8981\u7279\u5225\u6ce8\u610f\u7684\u662f\u624b\u7684\u64fa\u653e\u4f4d\u7f6e\uff0c\u627e\u5230\u81ea\u5df1\u6700\u8212\u670d\u7684\u4f4d\u7f6e\uff0c\u592a\u524d\u9762\u6216\u592a\u5f8c\u9762\u90fd\u6703\u9020\u6210\u80a9\u8180\u7684\u4e0d\u9069\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E8%85%B9%E5%A4%96%E6%96%9C%E8%82%8C_%E9%AB%98%E9%9A%8E\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u8179\u5916\u659c\u808c (\u9ad8\u968e)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/qQRooD\" 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\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u624b\u63e1\u4f4f\u55ae\u69d3\uff0c\u4f7f\u8eab\u9ad4\u61f8\u639b\u65bc\u55ae\u69d3\u4e0a<\/li><li>\u5148\u5c07\u8179\u808c\u6838\u5fc3\u7565\u5fae\u6536\u7dca\uff0c\u8179\u808c\u5148\u767c\u529b<\/li><li>\u96d9\u8173\u4ee5\u659c\u4e0a\u65b9\u7684\u89d2\u5ea6\uff0c\u76e1\u53ef\u80fd\u7684\u5c07\u8173\u90e8\u62ac\u8d77<\/li><li>\u5229\u7528\u8179\u808c\u7684\u529b\u91cf\uff0c\u63a7\u5236\u96d9\u8173\u4e0b\u653e\u901f\u5ea6<\/li><\/ol>\n\n\n\n<p>\u56e0\u70ba\u9019\u500b\u8179\u808c\u8a13\u7df4\u5c6c\u65bc\u8f03\u9032\u968e\u7684\u52d5\u4f5c\uff0c\u61f8\u639b\u65bc\u55ae\u69d3\u4e0a\u53c8\u8981\u8003\u91cf\u5230\u300c<strong>\u63e1\u529b<\/strong>\u300d\u7684\u554f\u984c\uff0c\u6700\u597d\u7684\u65b9\u662f\u9084\u662f\u6234\u500b<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\u66f4\u5c08\u6ce8\u65bc\u8179\u808c\u7684\u6536\u7e2e\u4e0a<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u4e5f\u8981\u7279\u5225\u6ce8\u610f\u8173\u90e8\u3001\u8179\u808c\u7684\u6536\u7e2e\u89d2\u5ea6\uff0c\u65b0\u624b\u5efa\u8b70\u89d2\u5ea6\u7565\u5fae\u5411\u659c\u4e0a\u65b920\uff5e30\u00b0\u5373\u53ef\uff0c\u5982\u679c\u786c\u662f\u8981\u8b93\u8179\u808c\u7684\u6536\u7e2e\u89d2\u5ea6\u523045\u00b0\uff0c\u53ef\u80fd\u6703\u5c0e\u81f4\u8170\u90e8\u62c9\u50b7\u4ee3\u511f\uff01<\/p>\n\n\n\n<p>\u4f60\u80fd\u8abf\u6574\u7684\u662f\u96d9\u8173\u300c<strong>\u62ac\u8d77\u7684\u9ad8\u5ea6<\/strong>\u300d\uff0c\u5168\u7a0b\u76e1\u53ef\u80fd\u7684\u7528\u8179\u808c\u767c\u529b\u72c0\u614b\u4e0b\uff0c\u96d9\u8173\u62ac\u8d77\u9ad8\u5ea6\u8d8a\u9ad8\uff0c\u96e3\u5ea6\u5c31\u76f8\u5c0d\u8d8a\u9ad8\uff0c\u5c0d\u65bc\u8179\u5916\u659c\u808c\u7684\u611f\u53d7\u5ea6\u4e5f\u6703\u66f4\u597d<\/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=\"%E6%96%B0%E6%89%8B%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u65b0\u624b\u8179\u808c\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\">\u53cd\u5411\u6372\u8179 (\u521d\u968e)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6372\u8179 (\u521d\u968e)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u65cb\u8f49\u6372\u8179 (\u521d\u968e)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/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\">15\uff5e20\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\">3\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><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u9593\u4f11\u606f<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u5206\u9418<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u5206\u9418<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u5206\u9418<\/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=\"5_%E9%80%B2%E9%9A%8E%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C_TOP_3\"><\/span><strong>5. \u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c TOP 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u7684\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u662f\u6bd4\u8f03\u91dd\u5c0d\u8179\u808c\u7684<strong>\u529f\u80fd\u6027<\/strong>\uff0c\u4ee5\u53ca\u5176\u4ed6\u8179\u808c\u808c\u7fa4\u7684\u8a13\u7df4 \u2193<\/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\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"166\" height=\"166\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 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=\"%E9%80%B2%E9%9A%8E%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%91_%E8%AE%8A%E5%8C%96%E5%BC%8F%E6%A3%92%E5%BC%8F\"><\/span><strong>\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11 \u8b8a\u5316\u5f0f\u68d2\u5f0f<\/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\/838gA2\" 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>\u76f8\u4fe1\u300c<strong><a href=\"https:\/\/physicfit.com\/plank-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/plank-guide\/\">\u68d2\u5f0f<\/a><\/strong>\u300d\u9019\u500b\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\u5927\u5bb6\u90fd\u6709\u807d\u904e\uff0c\u5b83\u5c0d\u65bc\u8179\u808c\u7684\u6574\u9ad4\u808c\u8010\u529b\u8a13\u7df4\u975e\u5e38\u7684\u6709\u6548\uff0c\u800c\u9019\u500b\u52d5\u4f5c\u5c31\u662f\u878d\u5408\u4e86\u300c<strong>\u8eab\u9ad4\u62ac\u5347<\/strong>\u300d\u7684\u8179\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9019\u500b\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\u80fd\u6709\u6548\u523a\u6fc0\u5230\u4f60\u7684\u300c<strong>\u524d\u92f8\u808c<\/strong>\u300d\uff0c\u9019\u4e5f\u662f\u5e73\u5e38\u5927\u5bb6\u6bd4\u8f03\u5c11\u95dc\u6ce8\u5230\u7684\u8179\u808c\u808c\u7fa4\uff0c\u4f46\u500b\u4eba\u8a8d\u70ba\u524d\u92f8\u808c\u5c0d\u65bc\u8179\u808c\u6574\u9ad4\u5916\u89c0\u4f86\u8aaa\u975e\u5e38\u7684\u52a0\u5206\uff01<\/p>\n\n\n\n<p>\u5728\u5bb6\u5c31\u80fd\u96a8\u6642\u8a13\u7df4\u7684\u8179\u808c\u52d5\u4f5c\uff0c\u4e0d\u9700\u8981\u4efb\u4f55\u5668\u6750\uff0c\u66f4\u4e0d\u9700\u8981\u5927\u91cd\u91cf\u7684\u523a\u6fc0\uff0c\u9019\u9ebc\u597d\u7684\u52d5\u4f5c\u7576\u7136\u8981\u63a8\u85a6\u7d66\u4f60\uff5e<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u4ee5\u68d2\u5f0f\u7684\u65b9\u5f0f\u4f7f\u8eab\u9ad4\u5e73\u884c\u65bc\u5730\u9762<\/li><li>\u5c08\u6ce8\u5728\u8179\u808c\u7684\u6536\u7e2e\u4e0a\uff0c\u5c07\u8eab\u9ad4\u62f1\u8d77<\/li><li>\u659c\u92f8\u808c\u6536\u81f3\u7dca\u7e43\u5f8c\uff0c\u518d\u505c\u75591\uff5e2\u79d2<\/li><li>\u5168\u7a0b\u63a7\u5236\u8179\u808c\u7684\u96e2\u5fc3\u6536\u7e2e<\/li><\/ol>\n\n\n\n<p>\u8b8a\u63db\u5f0f\u68d2\u5f0f\uff0c\u6211\u8a8d\u70ba\u4f60\u9700\u8981\u8457\u91cd\u7684\u9ede\u4e0d\u662f\u6b21\u6578\u3001\u91cd\u91cf\uff0c\u800c\u662f\u63a7\u5236\u597d\u6bcf\u4e00\u4e0b\u8179\u808c\u6536\u7e2e\u7684\u611f\u89ba\uff0c\u5c24\u5176\u662f\u5728\u6536\u7e2e\u968e\u6bb5\u66f4\u662f\u8981\u653e\u6162\u901f\u5ea6<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u9019\u4e5f\u662f\u6240\u6709\u659c\u92f8\u808c\u8a13\u7df4\u52d5\u4f5c\u4e2d\uff0c\u6211\u8a8d\u70baCP\u503c\u6700\u9ad8\u7684\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\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=\"ZmCNXOi7mz\"><a href=\"https:\/\/physicfit.com\/plank-guide\/\">\u3010\u68d2\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u77e5\u9053\u68d2\u5f0f\u4e0d\u80fd\u7df4\u8179\u808c\u3001\u6e1b\u80a5\u55ce\uff1f\uff16\u7a2e\u8b8a\u5316\u4efb\u4f60\u6311\u9078\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u68d2\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u77e5\u9053\u68d2\u5f0f\u4e0d\u80fd\u7df4\u8179\u808c\u3001\u6e1b\u80a5\u55ce\uff1f\uff16\u7a2e\u8b8a\u5316\u4efb\u4f60\u6311\u9078\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/plank-guide\/embed\/#?secret=ZmCNXOi7mz\" data-secret=\"ZmCNXOi7mz\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%92_%E6%97%8B%E8%BD%89%E8%A8%93%E7%B7%B4\"><\/span><strong>\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u65cb\u8f49\u8a13\u7df4<\/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\/x6qy5E\" 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>\u65cb\u8f49\u8a13\u7df4\u662f\u91dd\u5c0d\u300c<strong>\u8179\u6a6b\u808c<\/strong>\u300d\u7684\u8a13\u7df4\u52d5\u4f5c\uff0c\u52d5\u4f5c\u64cd\u4f5c\u7684\u8981\u9ede\u5728\u65bc\u76e1\u53ef\u80fd\u7684\u63a7\u5236\u8eab\u9ad4\u91cd\u5fc3\u4e0d\u52d5\uff0c\u5c08\u6ce8\u5728\u8179\u808c\u300c<strong>\u6a6b\u5411<\/strong>\u300d\u7684\u8f49\u52d5\u4e0a<\/p>\n\n\n\n<p>\u5f71\u7247\u4e2d\u662f\u5229\u7528\u5f48\u529b\u5e36\u4f86\u8a13\u7df4\u7684\uff0c\u6211\u500b\u4eba\u4e5f\u975e\u5e38\u63a8\u85a6\u7528Cable\u7e9c\u7e69\u4f86\u64cd\u4f5c\uff0c\u91cd\u91cf\u4e0a\u9084\u53ef\u4ee5\u6162\u6162\u589e\u52a0\uff0c\u611f\u53d7\u5ea6\u4e5f\u4e0d\u6bd4\u5f48\u529b\u5e36\u5dee<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u64c7\u5408\u9069\u78c5\u6578\u7684\u5f48\u529b\u5e36 or Cable<\/li><li>\u96d9\u624b\u63e1\u4f4f\u63e1\u628a\uff0c\u8eab\u9ad4\u7a0d\u5fae\u7ad9\u9060\u4e00\u9ede<\/li><li>\u4fdd\u6301\u8eab\u9ad4\u7684\u91cd\u5fc3\u5728\u4e2d\u9593<\/li><li>\u5229\u7528\u624b\u90e8\u8f49\u52d5\u7684\u65b9\u5f0f\uff0c\u5e36\u52d5\u8179\u6a6b\u808c<\/li><\/ol>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u6bd4\u8f03\u50be\u5411\u65bc\u8179\u808c\u7684\u529f\u80fd\u6027\u8a13\u7df4\uff0c\u64cd\u4f5c\u901f\u5ea6\u53ef\u4ee5\u50cf\u5f71\u7247\u4e2d\u4e00\u6a23\u63a1\u53d6\u5feb\u901f\u7684\u8179\u808c\u8f49\u52d5\u65b9\u5f0f<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u662f\u50be\u5411\u65bc\u8179\u808c\u7684\u5916\u89c0\u8a13\u7df4\uff0c\u5efa\u8b70\u64cd\u4f5c\u901f\u5ea6\u53ef\u4ee5\u518d\u653e\u6162\u4e00\u4e9b\uff0c\u5c08\u6ce8\u5728\u8179\u6a6b\u808c\u7684\u6536\u7e2e\u4e0a<\/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=\"%E9%80%B2%E9%9A%8E%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%93_%E7%A9%BA%E4%B8%AD%E8%85%B3%E8%B8%8F%E8%BB%8A\"><\/span><strong>\u9032\u968e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u7a7a\u4e2d\u8173\u8e0f\u8eca<\/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\/OglGkQ\" 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>\u7a7a\u4e2d\u8173\u8e0f\u8eca\u5c6c\u65bc\u8179\u808c\u7684\u300c<strong>\u8907\u5408\u5f0f\u8a13\u7df4<\/strong>\u300d\uff0c\u5c0d\u65bc\u4f60\u6574\u500b\u8179\u76f4\u808c\u3001\u8179\u659c\u808c\u90fd\u6709\u5f88\u597d\u7684\u523a\u6fc0\u5ea6<\/p>\n\n\n\n<p>\u64cd\u4f5c\u96e3\u5ea6\u4e0a\uff0c\u500b\u4eba\u89ba\u5f97\u662f\u65b0\u624b\u4e5f\u80fd\u8ca0\u8377\u7684\u4e86\u7684\uff0c\u6bd4\u8f03\u9700\u8981\u7df4\u7fd2\u7684\u53ef\u80fd\u662f\u52d5\u4f5c\u7684\u5354\u8abf\u6027\uff0c\u4ee5\u53ca\u8179\u808c\u7684\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ol><li>\u627e\u4e00\u584a\u8edf\u588a\u3001\u745c\u73c8\u588a\u7f6e\u65bc\u5730\u9762<\/li><li>\u8eab\u9ad4\u8eba\u4e0b\u5f8c\uff0c\u96d9\u624b\u74b0\u7e5e\u65bc\u982d\u90e8\u5f8c\u65b9<\/li><li>\u4e0a\u8179\u7565\u5fae\u62ac\u8d77\uff0c\u96d9\u8173\u4e5f\u5148\u62ac\u81f3\u7a7a\u4e2d<\/li><li>\u4ee5\u624b\u8098\u53bb\u627e\u659c\u5c0d\u9762\u7684\u819d\u84cb\uff0c\u4ee5\u624b\u8098\u89f8\u819d<\/li><li>\u904e\u7a0b\u4e2d\u4e0d\u5c07\u982d\u3001\u8173\u7f6e\u65bc\u5730\u9762<\/li><li>\u611f\u53d7\u8179\u808c\u7684\u6536\u7e2e<\/li><\/ol>\n\n\n\n<p>\u56e0\u70ba\u7a7a\u4e2d\u8173\u8e0f\u8eca\u5c6c\u65bc\u8179\u808c\u7684\u8907\u5408\u5f0f\u8a13\u7df4\uff0c\u6574\u500b\u8179\u808c\u90fd\u6703\u88ab\u555f\u52d5\uff0c\u6240\u4ee5\u4e5f\u6703\u6bd4\u8f03\u5feb\u7d2f<\/p>\n\n\n\n<p>\u975e\u5e38\u63a8\u85a6\u653e\u5728\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\u7684\u7b2c\u4e00\u500b\uff0c\u5148\u505a\u7a7a\u4e2d\u8173\u8e0f\u8eca\u8b93\u6574\u500b\u8179\u808c\u71b1\u8d77\u4f86\uff0c\u518d\u53bb\u505a\u55ae\u9805\u91dd\u5c0d\u6027\u7684\u8179\u808c\u8a13\u7df4<\/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=\"ePwI3INMGD\"><a href=\"https:\/\/physicfit.com\/home-workout\/\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/home-workout\/embed\/#?secret=ePwI3INMGD\" data-secret=\"ePwI3INMGD\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000 \u3000  \u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%B8%B8%E8%A6%8B%E7%9A%84%EF%BC%93%E5%A4%A7%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\"><\/span><strong>6. \u5e38\u898b\u7684\uff13\u5927\u8179\u808c\u8a13\u7df4\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u8981\u91dd\u5c0d\u4e00\u4e9b\u5927\u5bb6\u5728\u7df4\u8179\u808c\u6642\u6bd4\u8f03\u5e38\u72af\u7684\u932f\u8aa4\uff0c\u9032\u884c\u8aaa\u660e<\/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=\"146\" height=\"146\" 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: 146px) 100vw, 146px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A41_%E3%80%8C%E9%AB%82%E8%85%B0%E8%82%8C%E3%80%8D%E6%90%B6%E6%8E%89%E4%B8%8B%E8%85%B9%E7%99%BC%E5%8A%9B\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u932f\u8aa41 \u300c\u9ac2\u8170\u808c\u300d\u6436\u6389\u4e0b\u8179\u767c\u529b<\/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\/05\/\u9ac2\u8170\u808c.jpg\" alt=\"\u9ac2\u8170\u808c\" class=\"wp-image-3418\" width=\"267\" height=\"236\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u300c<strong>\u9ac2\u8170\u808c<\/strong>\u300d\u5c31\u662f\u4f4d\u65bc\u6211\u5011\u9aa8\u76c6\u5169\u5074\u7684\u808c\u8089\uff0c\u53ef\u8b93\u6211\u5011\u4eba\u9ad4\u7684\u9ad6\u95dc\u7bc0\u9032\u884c\u4efb\u4f55\u5c48\u66f2\u7684\u52d5\u4f5c\uff0c\u50cf\u662f\uff1a\u62ac\u817f\u7b49\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u70ba\u9ac2\u8170\u808c\u7684\u4f4d\u7f6e\u548c\u6211\u5011\u7684\u4e0b\u8179\u808c\u7fa4\u975e\u5e38\u7684\u63a5\u8fd1\uff0c\u4e00\u4f46\u4f60\u7684\u4e0b\u8179\u6c92\u529b\uff0c\u6216\u662f\u52d5\u4f5c\u4e0d\u6b63\u78ba\uff0c\u4e0b\u8179\u7684\u529b\u91cf\u5f88\u5bb9\u6613\u88ab\u9ac2\u8170\u808c\u7d66\u6436\u8d70<\/p>\n\n\n\n<p>\u5c24\u5176\u662f\u7576\u6211\u5011\u5728\u7df4\u4e0b\u8179\u300c<strong>\u53cd\u5411\u6372\u8179<\/strong>\u300d\u6642\uff0c\u5f88\u591a\u4eba\u5e38\u5e38\u51fa\u73fe\u4ee5\u4e0b\u7684\u932f\u8aa4\u52d5\u4f5c \u2193<\/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\/838A3j\" 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>\u518d\u8b93\u6211\u5e36\u4f60\u4f86\u770b\u770b\u6b63\u78ba\u555f\u52d5\u4e0b\u8179\u529b\u91cf\u7684\u6b63\u78ba\u52d5\u4f5c \u2193<\/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\/XQxAEV\" 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>\u6539\u5584\u9ac2\u8170\u808c\u6436\u6389\u4f60\u7684\u4e0b\u8179\u767c\u529b\u7684\u65b9\u6cd5\u5176\u5be6\u4e5f\u5f88\u7c21\u55ae\uff0c\u9019\u88e1\u63d0\u4f9b\u4f602\u500b\u89e3\u6c7a\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u5c07\u4f60\u7684\u9aa8\u76c6\u62ac\u8d77<\/li><li>\u5c41\u80a1\u4e0d\u8981\u7dca\u8cbc\u5730\u9762<\/li><\/ul>\n\n\n\n<p>\u5982\u679c\u4f60\u9084\u662f\u65b0\u624b\uff0c\u5728\u505a\u9019\u7a2e\u62ac\u817f\u7684\u8179\u808c\u8a13\u7df4\u6642\uff0c\u53ef\u80fd\u6c92\u8fa6\u6cd5\u50cf\u5f71\u7247\u4e2d\u4e00\u6a23\u62ac\u7684\u90a3\u9ebc\u9ad8\uff0c\u56e0\u6b64\u53ef\u4ee5\u5148\u5f9e\u5c41\u80a1\u4e0d\u8981\u7dca\u8cbc\u5730\u9762\u958b\u59cb\u7df4\u7fd2<\/p>\n\n\n\n<p>\u7b49\u8d8a\u4f86\u8d8a\u719f\u7df4\u5f8c\uff0c\u518d\u8a66\u8457\u52a0\u5165\u4e00\u4e9b\u9aa8\u76c6\u62ac\u8d77\u7684\u52d5\u4f5c\uff0c\u56e0\u70ba\u4f60\u4e00\u4f46\u5c07\u4f60\u7684\u9aa8\u76c6\u62ac\u8d77\uff0c\u9ac2\u8170\u808c\u7684\u501f\u529b\u6a5f\u6703\u5c31\u6703\u8b8a\u7684\u66f4\u5c11\uff0c\u8b93\u4f60\u53ef\u4ee5\u66f4\u5c08\u6ce8\u5728\u4e0b\u8179\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u7df4\u8179\u808c\u611f\u53d7\u5ea6\u5f88\u5dee\uff0c\u6216\u662f\u6c92\u7df4\u5e7e\u4e0b\u5c31\u8170\u9178\u80cc\u75db\u7684\uff0c\u901a\u5e38\u90fd\u662f\u56e0\u70ba\u4f60\u7684\u9ac2\u8170\u808c\u4e00\u76f4\u4e0d\u65b7\u7684\u88ab\u501f\u529b\uff0c\u5c0e\u81f4\u8179\u808c\u7684\u611f\u53d7\u5ea6\u5927\u5e45\u4e0b\u964d\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p> <\/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=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A42_%E5%8B%95%E4%BD%9C%E5%8F%AA%E5%81%9A%E5%8D%8A%E7%A8%8B\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u932f\u8aa42 \u52d5\u4f5c\u53ea\u505a\u534a\u7a0b<\/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\/pZw6My\" 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>\u7df4\u8179\u808c\u6642\uff0c\u53ea\u505a\u534a\u7a0b\u7684\u884c\u7a0b\u7576\u7136\u4e5f\u662f\u6709\u5b83\u7684\u597d\u8655\u8ddf\u9053\u7406\u5728\uff0c\u5c24\u5176\u662f\u5728\u8179\u808c\u7684\u7206\u767c\u529b\u8a13\u7df4\u4e0a\u975e\u5e38\u7684\u6709\u6548<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u662f\u65b0\u624b\uff0c\u60f3\u8981\u8b93\u4f60\u7684\u8179\u808c\u6709\u826f\u597d\u7684\u57fa\u790e\u548c\u6210\u9577\u7684\u8a71\uff0c\u5c31\u5fc5\u9808\u628a\u8179\u808c\u7684\u884c\u7a0b\u505a\u5230\u300c<strong>\u5168\u7a0b<\/strong>\u300d<\/p>\n\n\n\n<p>\u611f\u53d7\u6bcf\u4e00\u4e0b\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\u6240\u5e36\u4f86\u7684\u8179\u808c\u62c9\u4f38\u3001\u6536\u7e2e\u611f\uff0c\u624d\u80fd\u9054\u5230\u8179\u808c\u808c\u80a5\u5927\u7684\u6548\u679c\uff0c\u9032\u800c\u6253\u9020\u7acb\u9ad4\u3001\u98fd\u6eff\u7684\u8179\u808c<\/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\/pZwq9X\" 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\u8179\u808c\u8a13\u7df4\u65b9\u5f0f\u61c9\u8a72\u8981\u50cf\u4e0a\u9762\u4e00\u6a23\uff0c\u5c07\u4f60\u6bcf\u4e00\u4e0b\u8179\u808c\u52d5\u4f5c\u90fd\u505a\u5230\u6700\u5b8c\u6574\u7684\u6536\u7e2e\uff0c\u8179\u808c\u611f\u53d7\u5ea6\u76f8\u5c0d\u4e5f\u6703\u6bd4\u8f03\u597d\uff01<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u662f\u505a\u4efb\u4f55\u4e00\u7a2e\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u540c\u6a23\u7684\u505a\u6eff\u5168\u7a0b\u7684\u539f\u7406\u90fd\u53ef\u4ee5\u9069\u7528<\/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=\"%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A43_%E9%81%8E%E5%A4%9A%E7%9A%84%E8%BA%AB%E9%AB%94%E6%99%83%E5%8B%95\"><\/span><strong>\u8179\u808c\u8a13\u7df4\uff03\u932f\u8aa43 \u904e\u591a\u7684\u8eab\u9ad4\u6643\u52d5<\/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\/798wW8\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\u904e\u591a\u7684\u8eab\u9ad4\u6643\u52d5<\/strong>\u9664\u4e86\u662f\u9020\u6210\u4f60\u8179\u808c\u611f\u53d7\u5ea6\u4e0d\u597d\u7684\u539f\u56e0\u4e4b\u4e00\uff0c\u66f4\u6709\u53ef\u80fd\u662f\u5c0e\u81f4\u4f60\u7df4\u8179\u808c\u537b\u8170\u53d7\u50b7\u7684\u539f\u56e0\uff01<\/p>\n\n\n\n<p>\u5c24\u5176\u662f\u5728\u7df4\u4e0b\u8179\u7684\u6642\u5019\uff0c\u5f88\u591a\u4eba\u56e0\u70ba\u6c92\u8fa6\u6cd5\u63a7\u5236\u81ea\u5df1\u7684\u6838\u5fc3\u4f86\u7a69\u5b9a\u8eab\u9ad4\uff0c\u4f46\u53c8\u60f3\u505a\u9019\u7a2e\u9032\u968e\u5f0f\u7684\u8179\u808c\u8a13\u7df4\uff0c\u6700\u5f8c\u5c0e\u81f4\u6548\u679c\u4e0d\u597d<\/p>\n\n\n\n<p>\u56e0\u70ba\u9019\u7a2e\u5782\u639b\u5f0f\u7684\u8179\u808c\u8a13\u7df4\u5c6c\u65bc\u8f03\u9ad8\u96e3\u5ea6\u7684\u52d5\u4f5c\uff0c\u500b\u4eba\u5efa\u8b70\u65b0\u624b\u53ef\u4ee5\u9000\u800c\u6c42\u5176\u6b21\uff0c\u9078\u64c7\u96e3\u5ea6\u8f03\u4f4e\u7684\u8179\u808c\u8a13\u7df4 \u2193<\/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\/pZwqXm\" 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>\u65b0\u624b\u5982\u679c\u8981\u7df4\u7fd2\u5782\u639b\u5f0f\u7684\u8179\u808c\u8a13\u7df4\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e\u9019\u7a2e\u5f4e\u66f2\u819d\u84cb\u7684\u65b9\u5f0f\u9032\u884c\uff0c\u4e0b\u8179\u6240\u9700\u8981\u627f\u53d7\u7684\u58d3\u529b\u4e5f\u8f03\u5c0f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E8%85%B9%E8%82%8C_%E2%80%93_%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CFAQ\"><\/span><strong>7. \u8179\u808c &#8211; \u5e38\u898b\u554f\u984cFAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u5f8c\u8981\u4f86\u56de\u7b54\u4f60\u4e00\u4e9b<strong>\u9664\u4e86\u8a13\u7df4\u4ee5\u5916<\/strong>\u7684\u8179\u808c\u554f\u984c\u5566\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"187\" height=\"186\" 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: 187px) 100vw, 187px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E5%A6%82%E6%9E%9C%E6%88%91%E8%A6%81%E6%AF%94%E8%B3%BD%E4%BA%86%EF%BC%8C%E8%85%B9%E8%82%8C%E5%88%B0%E5%BA%95%E5%8F%AF%E4%B8%8D%E5%8F%AF%E4%BB%A5%E6%AF%8F%E5%A4%A9%E7%B7%B4%EF%BC%9F\"><\/span><strong>Q1\uff1a\u5982\u679c\u6211\u8981\u6bd4\u8cfd\u4e86\uff0c\u8179\u808c\u5230\u5e95\u53ef\u4e0d\u53ef\u4ee5\u6bcf\u5929\u7df4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u524d\u9762\u63d0\u904e\uff0c\u6b63\u5e38\u60c5\u6cc1\u4e0b\u662f\u4e0d\u5efa\u8b70\u6bcf\u5929\u7df4\u8179\u808c\u7684\uff0c\u7562\u7adf\u8179\u808c\u4e5f\u9700\u8981\u6642\u9593\u4f11\u606f\u3001\u5438\u6536\u990a\u5206<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u662f\u6e96\u5099\u8981\u6bd4\u5065\u7f8e\u3001\u5065\u9ad4\u6bd4\u8cfd\u7684\u4eba\uff0c\u53c8\u662f\u6709\u4e00\u5b9a\u7684\u8179\u808c\u8a13\u7df4\u57fa\u790e\u7684\u4eba\uff0c\u5176\u5be6\u662f\u53ef\u4ee5\u6bcf\u5929\u7df4\u8179\u808c\u7684\uff01<\/p>\n\n\n\n<p>\u77ed\u6642\u9593\u5167\u983b\u7e41\u7684\u523a\u6fc0\u4f60\u7684\u8179\u808c\u808c\u7fa4\uff0c\u78ba\u5be6\u53ef\u4ee5\u8b93\u4f60\u7684\u8179\u808c\u7dda\u689d\u66f4\u660e\u986f\u3001\u66f4\u6f02\u4eae\uff0c\u4f46\u9019\u5c6c\u65bc\u6bd4\u8f03\u6975\u7aef\u7684\u65b9\u6cd5<\/p>\n\n\n\n<p>\u5efa\u8b70\u9084\u662f\u8a55\u4f30\u81ea\u5df1\u7684\u8eab\u9ad4\u72c0\u6cc1\u518d\u53bb\u505a\u8179\u808c\u8a13\u7df4\u983b\u7387\u7684\u8abf\u6574\uff0c\u4e0d\u8981\u4e00\u5473\u7684\u8ffd\u96a8\u5225\u4eba\u7684\u8a13\u7df4\u65b9\u6cd5<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E7%B7%B4%E8%85%B9%E8%82%8C%E6%9C%83%E8%B6%8A%E7%B7%B4%E8%85%B0%E8%B6%8A%E7%B2%97%E5%97%8E%EF%BC%9F\"><\/span><strong>Q2\uff1a\u7df4\u8179\u808c\u6703\u8d8a\u7df4\u8170\u8d8a\u7c97\u55ce\uff1f<\/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\/284o2W\" 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>\u95dc\u65bc\u8170\u5728\u8996\u89ba\u4e0a\u7684\u7c97\u7d30\uff0c\u5176\u5be6\u4e3b\u8981\u770b\u500b\u4eba\u7684\u5be9\u7f8e\u89c0\u4f86\u5b9a\uff0c\u4f46\u5927\u90e8\u5206\u7684\u4eba\u90fd\u4e0d\u5e0c\u671b\u81ea\u5df1\u7684\u8170\u770b\u8d77\u4f86\u592a\u7c97<\/p>\n\n\n\n<p>\u56e0\u6b64\u5c31\u6703\u6709\u5f88\u591a\u4eba\u56e0\u70ba\u6015\u81ea\u5df1\u7684\u8170\uff0c\u56e0\u70ba\u7df4\u8179\u808c\u7684\u95dc\u4fc2\u800c\u8d8a\u4f86\u8d8a\u7c97\uff0c\u6240\u4ee5\u4e0d\u6562\u53bb\u7279\u5225\u935b\u934a\u8179\u808c<\/p>\n\n\n\n<p>\u4f46\u6211\u80fd\u544a\u8a34\u4f60\u7684\u662f\uff0c\u8170\u7684\u7c97\u7d30\u4e3b\u8981\u662f\u7531\u57fa\u56e0\u800c\u5b9a\uff0c\u800c<strong>\u904e\u591a\u7684\u8179\u5916\u659c\u808c\u8a13\u7df4<\/strong>\uff0c<strong>\u7684\u78ba\u53ef\u80fd\u5c0e\u81f4\u8d8a\u7df4\u8170\u8d8a\u7c97<\/strong>\uff01<\/p>\n\n\n\n<p>\u4f46\u8179\u5916\u659c\u808c\u5728\u8179\u808c\u6574\u9ad4\u7684\u8996\u89ba\u4e0a\u53c8\u5360\u6709\u5f88\u91cd\u8981\u7684\u5730\u4f4d\uff0c\u56e0\u6b64\u5efa\u8b70\u8179\u5916\u659c\u808c\u7684\u8a13\u7df4\u91cd\u91cf\u4e0d\u8981\u904e\u5ea6\u4f7f\u7528\u5927\u91cd\u91cf<\/p>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E5%9C%A8%E7%B7%B4%E8%85%B9%E8%82%8C%E7%9A%84%E6%99%82%E5%80%99%EF%BC%8C%E7%82%BA%E4%BB%80%E9%BA%BC%E5%B8%B8%E5%B8%B8%E6%9C%83%E6%8A%BD%E7%AD%8B%EF%BC%9F\"><\/span><strong>Q3\uff1a\u5728\u7df4\u8179\u808c\u7684\u6642\u5019\uff0c\u70ba\u4ec0\u9ebc\u5e38\u5e38\u6703\u62bd\u7b4b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u81ea\u5df1\u4e5f\u6709\u7df4\u8179\u808c\u7df4\u5230\u62bd\u7b4b\u904e\uff0c\u5c24\u5176\u662f\u5728\u7df4\u6372\u8179\u7684\u6642\u5019\uff0c\u6703\u6709\u8179\u808c\u62bd\u7b4b\u7684\u73fe\u8c61\u901a\u5e38\u6709\u4ee5\u4e0b\u5e7e\u9ede\u539f\u56e0\uff1a<\/p>\n\n\n\n<ul><li>\u8179\u808c\u8a13\u7df4\u983b\u7387\u904e\u9ad8<\/li><li>\u592a\u4e45\u6c92\u7df4\u8179\u808c\uff0c\u4e00\u6b21\u505a\u592a\u591a\u4e0b<\/li><li>\u904b\u52d5\u6642\u9593\u904e\u9577\uff0c\u4e14\u6c34\u5206\u88dc\u5145\u4e0d\u5920<\/li><\/ul>\n\n\n\n<p>\u901a\u5e38\u5927\u5bb6\u6703\u6709\u8179\u808c\u62bd\u7b4b\u7684\u73fe\u8c61\u90fd\u662f\u7b2c\u4e8c\u9ede\u9020\u6210\u7684\uff0c\u5f88\u591a\u4eba\u56e0\u70ba\u770b\u4e86\u7db2\u8def\u4e0a\u7684\u8179\u808c\u8a13\u7df4\u5f71\u7247\uff0c\u5c31\u958b\u59cb\u76f2\u76ee\u8ddf\u96a8<\/p>\n\n\n\n<p>\u5c0e\u81f4\u8179\u808c\u7df4\u6c92\u591a\u4e45\u5c31\u62bd\u7b4b\uff0c\u5efa\u8b70\u7df4\u8179\u808c\u9084\u662f\u8981\u5faa\u5e8f\u6f38\u9032\uff0c\u6162\u6162\u8b93\u81ea\u5df1\u7684\u8179\u808c\u7fd2\u6163\u8a13\u7df4\u5f37\u5ea6\uff0c\u4e0d\u8981\u4e00\u80a1\u8166\u7684\u5c31\u505a\u597d\u5e7e\u4e0b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E8%85%B9%E8%82%8C%E5%BD%A2%E7%8B%80%E9%83%BD%E5%87%BA%E4%BE%86%E4%BA%86%EF%BC%8C%E4%BD%86%E6%98%AF%E4%B8%8B%E8%85%B9%E7%9A%84%E8%84%82%E8%82%AA%E5%B0%B1%E6%98%AF%E6%B8%9B%E4%B8%8D%E6%8E%89%EF%BC%9F\"><\/span><strong>Q4\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u8179\u808c\u5f62\u72c0\u90fd\u51fa\u4f86\u4e86\uff0c\u4f46\u662f\u4e0b\u8179\u7684\u8102\u80aa\u5c31\u662f\u6e1b\u4e0d\u6389\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e0b\u8179\u7684\u9811\u56fa\u8102\u80aa\uff0c\u76f8\u4fe1\u662f\u5927\u5bb6\u6700\u982d\u75bc\u7684\u554f\u984c\u4e4b\u4e00\u5427\uff01\u5f88\u591a\u4eba\u62fc\u547d\u7684\u7df4\u8179\u808c\uff0c\u4f46\u4e0b\u8179\u59cb\u7d42\u5806\u8457\u4e00\u5c64\u8102\u80aa<\/p>\n\n\n\n<p>\u5176\u5be6\uff0c\u4e0b\u8179\u672c\u4f86\u5c31\u662f\u4eba\u9ad4\u4e2d\u6700\u5bb9\u6613\u5806\u7a4d\u8102\u80aa\u7684\u90e8\u4f4d\u4e4b\u4e00\uff0c\u52a0\u4e0a\u5f88\u90fd\u4eba\u7fd2\u6163\u4e45\u5750\uff0c\u53c8\u62fc\u547d\u7684\u4e82\u5403\u5783\u573e\u98df\u7269<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\u7d66\u4f60\u4e00\u500b\u53c3\u8003\uff0c\u8b93\u4f60\u77e5\u9053\u5927\u6982\u8981\u505a\u5230\u4ec0\u9ebc\u7a0b\u5ea6\uff0c\u8179\u808c\u624d\u80fd\u5b8c\u5168\u986f\u73fe\uff1a<\/p>\n\n\n\n<ul><li>\u666e\u901a\u7684\u98f2\u98df\u8a08\u756b\uff1a\u53ef\u4ee5\u770b\u5230\u300c\u4e0a\u8179\u5169\u584a\u8179\u808c\u300d<\/li><li>\u8a8d\u771f\u7684\u98f2\u98df\u8a08\u756b\uff1a\u53ef\u4ee5\u770b\u5230\u300c\u4e0a\u9762\u3001\u4e2d\u9593\u56db\u584a\u8179\u808c\u300d<\/li><li>\u975e\u5e38\u56b4\u8b39\u7684\u98f2\u98df\u8a08\u756b\uff1a\u53ef\u4ee5\u770b\u5230\u300c\u4e0a\u9762\u3001\u4e2d\u9593\u3001\u4e0b\u9762\u516d\u584a\u8179\u808c\u300d<\/li><\/ul>\n\n\n\n<p>\u9019\u662f\u4ee5\u516d\u584a\u808c\u4f86\u8209\u4f8b\u7684\uff0c\u5982\u679c\u4f60\u4e0d\u505a\u4efb\u4f55\u8179\u808c\u8a13\u7df4\uff0c\u53ea\u900f\u904e\u98f2\u98df\u63a7\u5236\uff0c\u4e0a\u8179\u5169\u584a\u8179\u808c\u5f88\u5feb\u5c31\u80fd\u770b\u5230<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u60f3\u8981\u7684\u662f\u6e05\u6670\u76846\u584a\u8179\u808c\uff0c\u9664\u4e86\u8981\u6709\u5b8c\u6574\u7684\u8179\u808c\u8a13\u7df4\u8a08\u756b\uff0c\u66f4\u8981\u6709\u71b1\u91cf\u7684\u7cbe\u6e96\u63a7\u5236\u624d\u80fd\u9054\u5230\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E7%94%B7%E7%94%9F%E8%B7%9F%E5%A5%B3%E7%94%9F%E7%9A%84%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE%E5%8F%AF%E4%BB%A5%E9%80%9A%E7%94%A8%E5%97%8E%EF%BC%9F\"><\/span><strong>Q5\uff1a\u7537\u751f\u8ddf\u5973\u751f\u7684\u8179\u808c\u8a13\u7df4\u83dc\u55ae\u53ef\u4ee5\u901a\u7528\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u7537\u751f\u8ddf\u5973\u751f\u7684\u8179\u808c\u90fd\u662f\u8179\u808c\uff0c\u6240\u4ee5\u83dc\u55ae\u7576\u7136\u4e5f\u53ef\u4ee5\u901a\u7528\uff01<\/p>\n\n\n\n<p>\u53ea\u662f\u5973\u751f\u6bd4\u8f03\u591a\u8ffd\u6c42\u7684\u662f\u99ac\u7532\u7dda\uff0c\u7537\u751f\u8ffd\u6c42\u7684\u662f\u516d\u584a\u808c\u3001\u516b\u584a\u808c<\/p>\n\n\n\n<p>\u5728\u672c\u6587\u4e2d\u63d0\u5230\u7684\u6240\u6709\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u7537\u5973\u751f\u90fd\u53ef\u4ee5\u901a\u7528\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q6%EF%BC%9A%E5%A6%82%E4%BD%95%E5%AE%89%E6%8E%92%E8%85%B9%E8%82%8C%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB%EF%BC%9F\"><\/span><strong>Q6\uff1a\u5982\u4f55\u5b89\u6392\u8179\u808c\u8a13\u7df4\u8a08\u756b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u5065\u8eab\u65b0\u624b\uff0c\u53c8\u60f3\u8981\u64c1\u6709\u98fd\u6eff\u7acb\u9ad4\u7684\u8179\u808c\uff0c\u90a3\u5c31\u5fc5\u9808\u5faa\u5e8f\u6f38\u9032\u7684\u935b\u934a\u8179\u808c<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u63d0\u4f9b\u4f60\u5e7e\u500b\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul><li>\u591a\u89d2\u5ea6\u7684\u523a\u6fc0\u8179\u808c<\/li><li>\u52a0\u5165\u8179\u808c\u7684\u8ca0\u91cd\u8a13\u7df4<\/li><li>\u6bcf\u6b21\u7df4\u8179\u808c\uff0c\u90fd\u6bd4\u4e0a\u6b21\u591a\u505a\u4e00\u4e0b<\/li><li>\u4ee5\u9650\u6642\u7684\u65b9\u5f0f\u9032\u884c (30\u79d2 \/ 1\u5206\u9418)<\/li><\/ul>\n\n\n\n<p>\u65b0\u624b\u4e5f\u53ef\u4ee5\u53c3\u7167\u6211\u63a8\u85a6\u7684\u300c<strong>\u65b0\u624b\u8179\u808c\u8a13\u7df4\u83dc\u55ae<\/strong>\u300d\u4f86\u5b89\u6392\u54e6\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=\"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\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"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><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%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-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"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><\/li><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u4f0f\u5730\u633a\u8eab\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u6559\u5b78\uff0c\u5225\u518d\u72af\u9019\u4e9b\u932f\u8aa4\uff01\u624b\u8098\u89d2\u5ea6\u3001\u59ff\u52e2\u5927\u89e3\u6790<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u5927H | IFBB PRO \u5728\u5bb6\u7df4 4\u500b\u8179\u808c\u8a13\u7df4\u52d5\u4f5c \u6253\u9020\u7acb\u9ad4\u51b0\u584a\u8179\u808c \u641e\u61c2\u8179\u808c\u518d\u7df4\u8179\u808c 5\u5927\u8179\u808c\u8a13\u7df4\u8ff7\u601d\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Fs1MMJ3X4Rc?start=373&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u5927\u5bb6\u90fd\u77e5\u9053\uff1a\u60f3\u8981\u8b93\u4f60\u7684\u8179\u808c\u66f4\u660e\u986f\uff0c\u5c31\u8981\u964d\u4f4e\u4f60\u7684\u9ad4\u8102\uff0c\u4f60\u5c31\u5fc5\u9808\u6e1b\u8102\uff0c\u98f2\u98df\u5c31\u5fc5\u9808\u63a7\u5236 \u4f46\u98f2\u98df\u63a7\u5236\u5f8c\uff0c\u771f\u7684\u4ec0\u9ebc\u4e8b\u90fd\u4e0d &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/physicfit.com\/abs-training-2\/\"> <span class=\"screen-reader-text\">\u30102023\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<\/span> \u95b1\u8b80\u5168\u6587 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