{"id":3735,"date":"2021-06-17T12:52:00","date_gmt":"2021-06-17T04:52:00","guid":{"rendered":"https:\/\/physicfit.com\/?p=3735"},"modified":"2022-09-29T10:03:01","modified_gmt":"2022-09-29T02:03:01","slug":"resistance-band-exercise","status":"publish","type":"post","link":"https:\/\/physicfit.com\/resistance-band-exercise\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p>\u4f60\u662f\u5426\u5728\u5c0b\u627e\u4e00\u500b\u6700\u5b8c\u7f8e\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\uff1f\u4e0d\u8ad6\u4f60\u5728\u54ea\u88e1\uff1f\u4ec0\u9ebc\u60c5\u6cc1\u4e0b\u90fd\u80fd\u597d\u597d\u7684\u505a\u8a13\u7df4<\/p>\n\n\n\n<p>\u7db2\u8def\u4e0a\u6eff\u6eff\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c\uff0c\u4f46\u5c31\u6211\u81ea\u5df1\u7684\u89c0\u5bdf\u767c\u73fe\uff0c\u4e0d\u4e00\u5b9a\u6bcf\u500b\u52d5\u4f5c\u7684\u611f\u53d7\u5ea6\u90fd\u5f88\u597d<\/p>\n\n\n\n<p>\u56e0\u70ba\u75ab\u60c5\u7684\u95dc\u4fc2\uff0c\u6211\u81ea\u5df1\u5728\u5bb6\u4e5f\u5617\u8a66\u904e\u5404\u7a2e\u5f48\u529b\u5e36\u8a13\u7df4\uff0c\u6700\u5f8c\u627e\u51fa\u4e86\u4e00\u4e9bCP\u503c\u8f03\u9ad8\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u672c\u6587\u5c07\u5f59\u657422\u7a2e\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c\uff0c\u6253\u9020\u4e00\u500b\u6700\u9069\u5408\u4f60\u3001\u6700\u6709\u611f\u53d7\u5ea6\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/p>\n\n\n\n<p>( <a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/home-workout\/\"><strong>\u5f92\u624b\u5065\u8eab\u83dc\u55ae<\/strong><\/a>\u3001<a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\"><strong>\u555e\u9234\u8a13\u7df4\u83dc\u55ae<\/strong><\/a>\u3001<strong><a href=\"https:\/\/physicfit.com\/barbell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u69d3\u9234\u8a13\u7df4\u83dc\u55ae\">\u69d3\u9234\u8a13\u7df4\u83dc\u55ae<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/cable-training\/\">Cable\u8a13\u7df4\u83dc\u55ae<\/a><\/strong>\ud83d\udc48)<\/p>\n\n\n\n<p>\u3000   \u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script 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href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A2_%E4%B8%8A%E6%96%9C%E5%A4%BE%E8%83%B8\" title=\"\u2462 \u4e0a\u659c\u593e\u80f8\">\u2462 \u4e0a\u659c\u593e\u80f8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A3_%E4%B8%8B%E6%96%9C%E5%A4%BE%E8%83%B8\" title=\"\u2463 \u4e0b\u659c\u593e\u80f8\">\u2463 \u4e0b\u659c\u593e\u80f8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#3_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%8C%E8%82%8C\" title=\"3. \u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae &#8211; \u80cc\u808c \">3. \u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae &#8211; \u80cc\u808c <\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A0_%E9%AB%98%E4%BD%8D%E4%B8%8B%E6%8B%89\" title=\"\u2460 \u9ad8\u4f4d\u4e0b\u62c9\">\u2460 \u9ad8\u4f4d\u4e0b\u62c9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A1_%E5%9D%90%E5%A7%BF%E5%88%92%E8%88%B9\" title=\"\u2461 \u5750\u59ff\u5212\u8239\">\u2461 \u5750\u59ff\u5212\u8239<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A2_%E5%B1%88%E9%AB%94%E5%88%92%E8%88%B9\" title=\"\u2462 \u5c48\u9ad4\u5212\u8239\">\u2462 \u5c48\u9ad4\u5212\u8239<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A3_%E5%96%AE%E8%87%82%E5%88%92%E8%88%B9\" title=\"\u2463 \u55ae\u81c2\u5212\u8239\">\u2463 \u55ae\u81c2\u5212\u8239<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A4_%E7%9B%B4%E8%87%82%E4%B8%8B%E5%A3%93\" title=\"\u2464 \u76f4\u81c2\u4e0b\u58d3\">\u2464 \u76f4\u81c2\u4e0b\u58d3<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#4_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4_%E2%80%93_%E8%82%A9%E8%86%80\" title=\" 4. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u80a9\u8180\"> 4. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u80a9\u8180<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A0_%E8%B7%AA%E5%A7%BF%E8%82%A9%E6%8E%A8\" title=\"\u2460 \u8dea\u59ff\u80a9\u63a8\">\u2460 \u8dea\u59ff\u80a9\u63a8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A1_%E7%AB%99%E5%A7%BF%E5%89%8D%E5%B9%B3%E8%88%89\" title=\"\u2461 \u7ad9\u59ff\u524d\u5e73\u8209\">\u2461 \u7ad9\u59ff\u524d\u5e73\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A2_%E5%96%AE%E9%82%8A%E5%81%B4%E5%B9%B3%E8%88%89\" title=\"\u2462 \u55ae\u908a\u5074\u5e73\u8209\">\u2462 \u55ae\u908a\u5074\u5e73\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A3_%E8%B7%AA%E5%A7%BF%E8%87%89%E6%8B%89\" title=\"\u2463 \u8dea\u59ff\u81c9\u62c9\">\u2463 \u8dea\u59ff\u81c9\u62c9<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#5_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4_%E2%80%93_%E8%85%BF%E9%83%A8\" title=\"5. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u817f\u90e8\">5. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u817f\u90e8<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A0_%E6%B7%B1%E8%B9%B2\" title=\"\u2460 \u6df1\u8e72\">\u2460 \u6df1\u8e72<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A1_%E7%A1%AC%E8%88%89\" title=\"\u2461 \u786c\u8209\">\u2461 \u786c\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A2_%E8%85%BF%E5%BE%8C%E5%8B%BE\" title=\"\u2462 \u817f\u5f8c\u52fe\">\u2462 \u817f\u5f8c\u52fe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A3_%E5%88%86%E8%85%BF%E8%B9%B2\" title=\"\u2463 \u5206\u817f\u8e72\">\u2463 \u5206\u817f\u8e72<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#6_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4_%E2%80%93_%E4%BA%8C%E9%A0%AD%E8%82%8C\" title=\"6. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u4e8c\u982d\u808c\">6. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u4e8c\u982d\u808c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A0_%E4%BA%8C%E9%A0%AD%E5%BD%8E%E8%88%89\" title=\"\u2460 \u4e8c\u982d\u5f4e\u8209\">\u2460 \u4e8c\u982d\u5f4e\u8209<\/a><\/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\/resistance-band-exercise\/#%E2%91%A1_%E9%8C%98%E5%BC%8F%E5%BD%8E%E8%88%89\" title=\"\u2461 \u9318\u5f0f\u5f4e\u8209\">\u2461 \u9318\u5f0f\u5f4e\u8209<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#7_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4_%E2%80%93_%E4%B8%89%E9%A0%AD%E8%82%8C\" title=\"7. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u4e09\u982d\u808c\">7. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u4e09\u982d\u808c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A0_%E4%B8%89%E9%A0%AD%E4%B8%8B%E5%A3%93\" title=\"\u2460 \u4e09\u982d\u4e0b\u58d3\">\u2460 \u4e09\u982d\u4e0b\u58d3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A1_%E4%BF%AF%E8%BA%AB%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\" title=\"\u2461 \u4fef\u8eab\u4e09\u982d\u5c48\u4f38\">\u2461 \u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E2%91%A2_%E4%B8%89%E9%A0%AD%E9%81%8E%E9%A0%AD%E5%B1%88%E4%BC%B8\" title=\"\u2462 \u4e09\u982d\u904e\u982d\u5c48\u4f38\">\u2462 \u4e09\u982d\u904e\u982d\u5c48\u4f38<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#8_%E4%B8%80%E9%80%B1%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"8. \u4e00\u9031\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\">8. \u4e00\u9031\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#9_%E5%81%A5%E8%BA%AB%E5%99%A8%E6%9D%90%E9%81%B8%E8%B3%BC\" title=\"9. \u5065\u8eab\u5668\u6750\u9078\u8cfc\">9. \u5065\u8eab\u5668\u6750\u9078\u8cfc<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E8%AD%B7%E5%85%B7%E9%81%B8%E8%B3%BC%E6%94%BB%E7%95%A5\" title=\"\u8b77\u5177\u9078\u8cfc\u653b\u7565\">\u8b77\u5177\u9078\u8cfc\u653b\u7565<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E5%99%A8%E6%9D%90%E9%81%B8%E8%B3%BC%E6%94%BB%E7%95%A5\" title=\"\u5668\u6750\u9078\u8cfc\u653b\u7565\">\u5668\u6750\u9078\u8cfc\u653b\u7565<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%E5%8F%AF%E8%AA%BF%E7%B3%BB%E5%88%97\" title=\"\u53ef\u8abf\u7cfb\u5217\">\u53ef\u8abf\u7cfb\u5217<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#10_%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4%E6%94%BB%E7%95%A5\" title=\"10. \u5176\u4ed6\u8a13\u7df4\u653b\u7565\">10. \u5176\u4ed6\u8a13\u7df4\u653b\u7565<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%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-44\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%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-45\" href=\"https:\/\/physicfit.com\/resistance-band-exercise\/#%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><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8F%AA%E7%94%A8%E5%BD%88%E5%8A%9B%E5%B8%B6%E5%81%A5%E8%BA%AB%EF%BC%9F%E5%BD%88%E5%8A%9B%E5%B8%B6%E7%9A%84%E7%89%B9%E6%80%A7%E5%85%88%E7%9F%A5%E9%81%93\"><\/span><strong>\u53ea\u7528\u5f48\u529b\u5e36\u5065\u8eab\uff1f\u5f48\u529b\u5e36\u7684\u7279\u6027\u5148\u77e5\u9053<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u60f3\u9760\u5f48\u529b\u5e36\u5728\u5bb6\u5065\u8eab\uff0c\u4f60\u5fc5\u9808\u5148\u4e86\u89e3\u5f48\u529b\u5e36\u7684\u7279\u6027\uff1a<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/training-with-band.jpg\" alt=\"\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\" class=\"wp-image-3771\" width=\"411\" height=\"215\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E5%BD%88%E5%8A%9B%E5%B8%B6%E7%9A%84%E7%A3%85%E6%95%B8%E9%81%B8%E6%93%87%EF%BC%9A%E5%BF%85%E9%A0%88%E6%A0%B9%E6%93%9A%E8%82%8C%E7%BE%A4%E5%A4%A7%E5%B0%8F\"><\/span><strong>\u2460 \u5f48\u529b\u5e36\u7684\u78c5\u6578\u9078\u64c7\uff1a\u5fc5\u9808\u6839\u64da\u808c\u7fa4\u5927\u5c0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f48\u529b\u5e36\u7684\u78c5\u6578\uff0c\u5c31\u50cf\u662f\u5065\u8eab\u623f\u4e2d\u7684\u555e\u9234\u4e00\u6a23\uff0c\u4f60\u5fc5\u9808\u6839\u64da\u808c\u7fa4\u5927\u5c0f\u4f86\u6c7a\u5b9a\u3001\u4f7f\u7528<\/p>\n\n\n\n<p>\u96d6\u7136\u5f48\u529b\u5e36\u7684\u53d7\u50b7\u98a8\u96aa\u4e0d\u53ca\u555e\u9234\uff0c\u4f46\u78c5\u6578\u592a\u9ad8\u7684\u5f48\u529b\u5e36\u537b\u6709\u53ef\u80fd\u9020\u6210\u904e\u5ea6\u501f\u529b\u3001\u4ee3\u511f\u7684\u60c5\u5f62<\/p>\n\n\n\n<p>\u4e45\u4e86\u4e4b\u5f8c\u5c31\u6703\u7522\u751f\u808c\u8089\u9178\u75db\u767c\u708e\uff0c\u751a\u81f3\u5f71\u97ff\u4f60\u65e5\u5f8c\u7684\u5065\u8eab\u8a13\u7df4\uff0c\u9019\u6a23\u53cd\u800c\u5f97\u4e0d\u511f\u5931<\/p>\n\n\n\n<ul><li>\u78c5\u6578\u8f03\u5c0f\uff1a\u5c0f\u808c\u7fa4\u3001\u55ae\u95dc\u7bc0\u904b\u52d5<\/li><li>\u78c5\u6578\u8f03\u5927\uff1a\u5927\u808c\u7fa4\u3001\u591a\u95dc\u7bc0\u904b\u52d5<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a\u662f\u63d0\u4f9b\u4f60\u4e00\u500b\u53c3\u8003\u503c\uff0c\u5982\u679c\u4f60\u5c0d\u65bc\u81ea\u5df1\u7684\u8eab\u9ad4\u7d20\u8cea\u5f88\u6709\u81ea\u4fe1\uff0c\u7576\u7136\u4e5f\u53ef\u4ee5\u4f7f\u7528\u9ad8\u78c5\u6578\u505a\u5c0f\u808c\u7fa4<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E9%9B%A2%E5%BF%83%E9%9A%8E%E6%AE%B5%E5%BC%B5%E5%8A%9B%E8%BC%83%E5%B0%8F\"><\/span><strong>\u2461 \u96e2\u5fc3\u968e\u6bb5\u5f35\u529b\u8f03\u5c0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u500b\u4eba\u8a8d\u70ba\u5f48\u529b\u5e36\u6700\u5927\u7684\u7f3a\u9ede\uff0c\u5c31\u662f\u96e2\u5fc3\u968e\u6bb5\u5f35\u529b\u975e\u5e38\u5c0f\uff0c\u5c0f\u5230\u5e7e\u4e4e\u662f\u6c92\u6709\u7684\uff01<\/p>\n\n\n\n<p>\u6240\u8b02\u96e2\u5fc3\u968e\u6bb5\uff0c\u7c21\u55ae\u4f86\u8aaa\uff1a\u5c31\u662f\u4f60\u5c07\u5f48\u529b\u5e36\u56de\u653e\u7684\u6642\u5019\uff0c\u5c31\u50cf\u4e00\u689d\u6c92\u6709\u88ab\u62c9\u626f\u7684\u7e69\u5b50<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u60f3\u8981\u5728\u5bb6\u9032\u884c\u5f48\u529b\u5e36\u8a13\u7df4\uff0c\u4f60\u5fc5\u9808\u5148\u8a8d\u6e05\u300c\u5f48\u529b\u5e36\u53ea\u80fd\u5e36\u5411\u5fc3\u968e\u6bb5\u767c\u63ee\u4f5c\u7528\u300d<\/p>\n\n\n\n<p>\u9664\u975e\u4f60\u6709\u8fa6\u6cd5\u8b93\u5f48\u529b\u5e36\u7121\u6642\u7121\u523b\u90fd\u8655\u65bc\u88ab\u62c9\u4f38\u7684\u72c0\u614b\uff0c\u5426\u5247\u96e2\u5fc3\u968e\u6bb5\u7684\u5f35\u529b\u90fd\u662f\u975e\u5e38\u5c0f\u7684<\/p>\n\n\n\n<p>\u53ea\u6709\u5728\u4f60\u525b\u56de\u653e\u5f48\u529b\u5e36\u7684\u90a3\u4e00\u5c0f\u6bb5\u6642\u9593\u6709\u5f35\u529b\uff0c\u57fa\u672c\u4e0a\u5f48\u529b\u5e36\u96e2\u8eab\u9ad4\u8d8a\u9060\uff0c\u5f35\u529b\u90fd\u662f\u8d8a\u5c0f\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E9%AB%98%E7%A3%85%E6%95%B8%E7%9A%84%E5%BD%88%E5%8A%9B%E5%B8%B6%E4%B8%8D%E4%B8%80%E5%AE%9A%E6%AF%94%E8%BC%83%E5%A5%BD\"><\/span><strong>\u2462 \u9ad8\u78c5\u6578\u7684\u5f48\u529b\u5e36\u4e0d\u4e00\u5b9a\u6bd4\u8f03\u597d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u8aaa\uff1a\u6211\u5c31\u662f\u8981\u505a\u9ad8\u5f37\u5ea6\u8a13\u7df4\u554a\uff01\u4ec0\u9ebc\u53eb\u9ad8\u78c5\u6578\u5f48\u529b\u5e36\u4e0d\u4e00\u5b9a\u662f\u597d\u7684\uff1f\u96e3\u9053\u6211\u8981\u8cb7\u4f4e\u78c5\u6578\u7684\uff1f<\/p>\n\n\n\n<p>\u6211\u6703\u9019\u6a23\u8aaa\uff0c\u662f\u56e0\u70ba\u901a\u5e38\u78c5\u6578\u8d8a\u9ad8\u7684\u5f48\u529b\u5e36\uff0c\u5c31\u6703\u505a\u7684\u8d8a\u7c97\uff1b\u53cd\u4e4b\u5247\u6703\u5c07\u5f48\u529b\u5e36\u505a\u7684\u8d8a\u7d30<\/p>\n\n\n\n<p>\u800c\u5f88\u591a\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c\uff0c\u90fd\u6703\u9700\u8981\u4f60\u5957\u5728\u8eab\u4e0a\u3001\u7528\u8173\u8e29\u4f4f\uff0c\u66f4\u4e0d\u7528\u8aaa\u662f\u7528\u624b\u62c9\u4f4f\u5f48\u529b\u5e36\u4e86<\/p>\n\n\n\n<p>\u9019\u6642\u8d8a\u7c97\u7684\u5f48\u529b\u5e36\uff0c\u4e00\u5b9a\u6703\u8b93\u4f60\u8d8a\u4e0d\u8212\u670d\uff01\u4f60\u7684\u8eab\u9ad4\u3001\u624b\u53ef\u80fd\u6703\u88ab\u5f48\u529b\u5e36\u52d2\u7684\u5f88\u7dca\uff0c\u5c0e\u81f4\u8eab\u9ad4\u7d05\u816b<\/p>\n\n\n\n<p>\u6211\u500b\u4eba\u6709\u4e00\u500b\u5c0f\u5efa\u8b70\uff0c\u8207\u5176\u8cb7\u4e00\u689d\u9ad8\u78c5\u6578\u7684\u5f48\u529b\u5e36\uff0c\u4e0d\u5982\u591a\u8cb7\u5e7e\u689d\u4f4e\u78c5\u6578\u7684\u5f48\u529b\u5e36\uff0c\u9084\u53ef\u4ee5\u96a8\u6642\u505a\u905e\u6e1b\u7d44<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E9%81%B8%E6%93%87%E5%BD%88%E5%8A%9B%E5%B8%B6%E5%89%8D%EF%BC%8C%E5%85%88%E5%95%8F%E5%95%8F%E8%87%AA%E5%B7%B1%E7%9A%84%E7%9B%AE%E7%9A%84\"><\/span><strong>\u2463 \u9078\u64c7\u5f48\u529b\u5e36\u524d\uff0c\u5148\u554f\u554f\u81ea\u5df1\u7684\u76ee\u7684<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u5011\u5728\u300c<a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/resistance-bands\/\">\u5f48\u529b\u6234\u9078\u8cfc\u653b\u7565<\/a>\u300d\u4e2d\u6709\u63d0\u5230\uff0c\u4e00\u822c\u6703\u5206\u6210\uff1a\u5f48\u529b\u5e36\u3001\u5f48\u529b\u7e69\u3001\u7ff9\u81c0\u5708<\/p>\n\n\n\n<p>\u96d6\u7136\u90fd\u662f\u53ef\u4ee5\u62c9\u4f38\u7684\u6771\u897f\uff0c\u4f46\u529f\u80fd\u4f7f\u7528\u4e0a\u9084\u662f\u6709\u4e0d\u540c\u7684\uff0c\u4e0d\u5efa\u8b70\u6240\u6709\u52d5\u4f5c\u90fd\u6df7\u7528<\/p>\n\n\n\n<p>\u8209\u4f8b\uff1a\u4f60\u8981\u505a\u7ad9\u59ff\u4e8c\u982d\u5f4e\u8209\uff0c\u4f46\u4f60\u537b\u8cb7\u4e86\u4e00\u689d\u7ff9\u5718\u5708\uff0c\u5c0e\u81f4\u4f60\u6c92\u8fa6\u6cd5\u7ad9\u76f4\u8a13\u7df4\uff0c\u56e0\u70ba\u7ff9\u81c0\u5708\u592a\u77ed\u4e86<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u7684\u7a98\u5883\u5c31\u5f88\u6709\u53ef\u80fd\u767c\u751f\uff0c\u56e0\u6b64\u5efa\u8b70\u4f60\u5148\u554f\u554f\u81ea\u5df1\u300c\u6211\u5230\u5e95\u8981\u505a\u4ec0\u9ebc\u8a13\u7df4\uff1f\u300d\u518d\u6c7a\u5b9a\u8cfc\u8cb7\u4ec0\u9ebc\u7269\u54c1<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A4_%E8%B7%9F%E5%9C%A8%E5%81%A5%E8%BA%AB%E6%88%BF%E7%9A%84%E5%8B%95%E4%BD%9C%E9%82%84%E6%98%AF%E6%9C%89%E5%B7%AE\"><\/span><strong>\u2464 \u8ddf\u5728\u5065\u8eab\u623f\u7684\u52d5\u4f5c\u9084\u662f\u6709\u5dee<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u5fc5\u9808\u8001\u5be6\u7684\u544a\u8a34\u4f60\uff1a\u300c\u5f48\u529b\u5e36\u8a13\u7df4\u7684\u611f\u89ba\uff0c\u8ddf\u4f60\u5728\u5065\u8eab\u623f\u8a13\u7df4\u7684\u611f\u89ba\u4e00\u5b9a\u6709\u5dee\u300d<\/p>\n\n\n\n<p>\u65e2\u7136\u90fd\u662f\u4e0d\u540c\u5668\u6750\u7684\u8a13\u7df4\u4e86\uff0c\u5c31\u4e0d\u53ef\u80fd\u9054\u5230100\uff05\u7684\u5065\u8eab\u623f\u8a13\u7df4\u611f\u89ba\uff0c\u4e5f\u4e0d\u80fd\u4e92\u76f8\u53d6\u4ee3<\/p>\n\n\n\n<p>\u5c0d\u65bc\u8001\u624b\u4f86\u8aaa\uff0c\u5f48\u529b\u5e36\u53ea\u80fd\u7b97\u662f\u4f60\u76e1\u53ef\u80fd\u7dad\u6301\u808c\u8089\u7684\u5de5\u5177\uff0c\u65b0\u624b\u5247\u9084\u6709\u53ef\u80fd\u589e\u808c<\/p>\n\n\n\n<p>\u96d6\u7136\u9019\u4e9b\u4e8b\u5be6\u5f88\u6b98\u5fcd\uff0c\u4f46\u4f60\u5fc5\u9808\u5148\u597d\u597d\u8a8d\u6e05\u9019\u4e9b\u4e8b\uff01\u4f60\u53ea\u80fd\u76e1\u91cf\u7684\u6a21\u4eff\u5728\u5065\u8eab\u623f\u4e2d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A5_%E4%B8%8D%E4%B8%80%E5%AE%9A%E6%AF%8F%E5%80%8B%E5%8B%95%E4%BD%9C%E9%83%BD%E9%81%A9%E5%90%88%E4%BD%A0\"><\/span><strong>\u2465 \u4e0d\u4e00\u5b9a\u6bcf\u500b\u52d5\u4f5c\u90fd\u9069\u5408\u4f60<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5c31\u8ddf\u6211\u5728\u958b\u982d\u8aaa\u7684\u4e00\u6a23\uff0c\u56e0\u70ba\u6bcf\u500b\u4eba\u6240\u5728\u7684\u5730\u5f62\u689d\u4ef6\u90fd\u4e0d\u592a\u4e00\u6a23\uff0c\u56e0\u6b64\u4e5f\u4e0d\u53ef\u80fd\u6bcf\u500b\u52d5\u4f5c\u90fd\u9069\u7528<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u505a\u7684\u5c31\u662f\u5f9e\u9019\u4e9b\u52d5\u4f5c\u88e1\uff0c\u6311\u9078\u51fa\u81ea\u5df1\u53ef\u80fd\u505a\u7684\uff0c\u800c\u4e0d\u662f\u70ba\u4e86\u505a\u5230\u6bcf\u500b\u52d5\u4f5c\uff0c\u523b\u610f\u53bb\u8cb7\u67f1\u5b50\u3001\u9580\u628a\u4f86\u653e<\/p>\n\n\n\n<p>\u672c\u6587\u7684\u76ee\u7684\u5c31\u662f\u8981\u63d0\u4f9b\u5f48\u529b\u7e69\u8a13\u7df4\u7684\u521d\u968e\u3001\u4e2d\u968e\u3001\u9ad8\u968e\u52d5\u4f5c\uff0c\u8b93\u4f60\u4e0d\u8ad6\u5728\u54ea\u90fd\u53ef\u4ee5\u597d\u597d\u7684\u5b8c\u6210\u5168\u8eab\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"cSTldgd3SL\"><a href=\"https:\/\/physicfit.com\/resistance-bands\/\">\u3010\u5c45\u5bb6\u8a13\u7df4\u5fc5\u5099\u3011\u5f48\u529b\u5e36\u9078\u8cfc\u653b\u7565\uff1a\u7ff9\u81c0\u5708\u3001\u5f48\u529b\u7e69\u8a72\u600e\u9ebc\u9078\uff1f5\u6b3e\u63a8\u85a6\u7d66\u4f60<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5c45\u5bb6\u8a13\u7df4\u5fc5\u5099\u3011\u5f48\u529b\u5e36\u9078\u8cfc\u653b\u7565\uff1a\u7ff9\u81c0\u5708\u3001\u5f48\u529b\u7e69\u8a72\u600e\u9ebc\u9078\uff1f5\u6b3e\u63a8\u85a6\u7d66\u4f60 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/resistance-bands\/embed\/#?secret=cSTldgd3SL\" data-secret=\"cSTldgd3SL\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p> \u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E7%94%A8%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4%E7%9A%84%E5%A5%BD%E8%99%95\"><\/span><strong>1. \u7528\u5f48\u529b\u5e36\u8a13\u7df4\u7684\u597d\u8655<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/\u5f48\u529b\u5e36-\u8a13\u7df4.jpg\" alt=\"\u7528\u5f48\u529b\u5e36\u8a13\u7df4\u7684\u597d\u8655\" class=\"wp-image-3742\" width=\"292\" height=\"218\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><a href=\"https:\/\/www.itsfun.com.tw\/%E5%BD%88%E5%8A%9B%E5%B8%B6\/wiki-8032563-8331743\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.itsfun.com.tw\/%E5%BD%88%E5%8A%9B%E5%B8%B6\/wiki-8032563-8331743\">\u5f48\u529b\u5e36<\/a>\u8a13\u7df4\u7684\u597d\u8655\uff0c\u6709\u4ee5\u4e0b5\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u65b9\u4fbf\u597d\u4e0a\u624b<\/li><li>\u58de\u6389\u4e0d\u5fc3\u75bc<\/li><li>\u52d5\u4f5c\u8b8a\u5316\u591a<\/li><li>\u50f9\u683c\u4fbf\u5b9c\u597d\u53d6\u5f97<\/li><li>\u7537\u5973\u8001\u5c11\u7686\u9069\u5408<\/li><li>\u5728\u5bb6\u5c31\u53ef\u4ee5\u9032\u884c<\/li><li>\u91dd\u5c0d\u5f31\u9ede\u9032\u884c\u88dc\u5f37<\/li><li>\u8f03\u4e0d\u53d7\u5730\u5f62\u7684\u9650\u5236<\/li><\/ul>\n\n\n\n<p>\u56e0\u70ba\u5f48\u529b\u5e36\u76f8\u8f03\u53ef\u8abf\u555e\u9234\u3001\u591a\u529f\u80fd\u8a13\u7df4\u6a5f\u3001\u56fa\u5b9a\u5f0f\u5668\u6750\uff0c\u50f9\u683c\u4e0a\u4fbf\u5b9c\u975e\u5e38\u591a\uff0c\u5e7e\u4e4e\u662f\u6240\u6709\u4eba\u90fd\u8cb7\u5f97\u8d77\u7684<\/p>\n\n\n\n<p>\u52a0\u4e0a\u5f48\u529b\u5e36\u6240\u884d\u751f\u51fa\u4f86\u7684\u8a13\u7df4\u52d5\u4f5c\u771f\u7684\u975e\u5e38\u591a\uff0c\u53ea\u8981\u4f60\u7684\u5275\u610f\u5341\u8db3\uff0c\u52a0\u4e0a\u52d5\u4f5c\u662f\u6709\u6548\u8a13\u7df4\u7684\uff0c\u90fd\u53ef\u4ee5\u96a8\u6642\u9032\u884c<\/p>\n\n\n\n<p>\u96d6\u7136\u8001\u4eba\u4e5f\u53ef\u4ee5\u7528\u555e\u9234\u3001\u69d3\u9234\u4f86\u8a13\u7df4\uff0c\u4f46\u7562\u7adf\u6bd4\u8d77\u5f48\u529b\u5e36\uff0c\u5371\u96aa\u6027\u9084\u662f\u6bd4\u8f03\u9ad8\u7684\uff0c\u5f48\u529b\u5e36\u6bd4\u8f03\u5c6c\u65bc\u89aa\u6c11\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u6211\u81ea\u5df1\u4ee5\u524d\u5728\u5065\u8eab\u623f\u90fd\u662f\u4ee5\u5927\u91cd\u91cf\u3001\u808c\u80a5\u5927\u4ea4\u66ff\u8a13\u7df4\u7684\uff0c\u56e0\u6b64\u6211\u4e5f\u53ef\u4ee5\u85c9\u7531\u5f48\u529b\u5e36\u8a13\u7df4\u4f86\u597d\u597d\u52a0\u5f37\u6211\u7684\u5f31\u9ede<\/p>\n\n\n\n<p>\u4ee5\u4f4e\u78c5\u6578\u3001\u6162\u901f\u5ea6\u7684\u65b9\u5f0f\u4f86\u9032\u884c\u8a13\u7df4\uff0c\u8abf\u9069\u81ea\u5df1\u7684\u5fc3\u614b\uff0c\u8f49\u800c\u52a0\u5f37\u4e00\u4e9b\u5c0f\u808c\u7fa4\uff0c\u4e5f\u662f\u4e00\u500b\u5f88\u597d\u7684\u60f3\u6cd5<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"he6Lin6a5q\"><a href=\"https:\/\/physicfit.com\/vrtx-mesh\/\">\u3010VRTX\u8907\u5408\u7de8\u7e54\u5f48\u529b\u5e36\u3011\u4e16\u754c\u6700\u9802\u7d1a\u7684\u5f48\u529b\u5e36\uff01\u62d6\u62c9\u5361\u8eca\u9084\u4e0d\u6703\u65b7\uff1f\u5b8c\u6574\u8a55\u50f9<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010VRTX\u8907\u5408\u7de8\u7e54\u5f48\u529b\u5e36\u3011\u4e16\u754c\u6700\u9802\u7d1a\u7684\u5f48\u529b\u5e36\uff01\u62d6\u62c9\u5361\u8eca\u9084\u4e0d\u6703\u65b7\uff1f\u5b8c\u6574\u8a55\u50f9 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/vrtx-mesh\/embed\/#?secret=he6Lin6a5q\" data-secret=\"he6Lin6a5q\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%B8%E8%82%8C\"><\/span><strong>2. \u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae &#8211; \u80f8\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u80f8\u808c\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u4e2d\uff0c\u6703\u7df4\u5230\u80f8\u5927\u808c\u3001\u4e0a\u80f8\u3001\u4e0b\u80f8\uff1a<\/p>\n\n\n\n<ul><li>\u4f0f\u5730\u633a\u8eab<\/li><li>\u81e5\u59ff\u80f8\u63a8<\/li><li>\u4e0a\u659c\u593e\u80f8<\/li><li>\u4e0b\u659c\u593e\u80f8<\/li><\/ul>\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=\"tMDVdtTZdQ\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/chest-muscle-training\/embed\/#?secret=tMDVdtTZdQ\" data-secret=\"tMDVdtTZdQ\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E4%BC%8F%E5%9C%B0%E6%8C%BA%E8%BA%AB\"><\/span><strong>\u2460 \u4f0f\u5730\u633a\u8eab<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Push Up<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80f8\u5927\u808c<\/p>\n\n\n\n<p>  \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"619\" height=\"274\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df41.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u4f0f\u5730\u633a\u8eab\" class=\"wp-image-7645\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df41.jpg 619w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df41-300x133.jpg 300w\" sizes=\"(max-width: 619px) 100vw, 619px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u7e5e\u5230\u8eab\u9ad4\u5f8c\u65b9\uff0c\u5f9e\u814b\u4e0b\u7a7f\u51fa<\/li><li>\u5c07\u5f48\u529b\u5e36\u62c9\u81f3\u6574\u689d\u7565\u7dca\uff0c\u78ba\u4fdd\u6709\u5f35\u529b<\/li><li>\u7528\u624b\u638c\u5c07\u5f48\u529b\u5e36\u58d3\u4f4f\uff0c\u4ee5\u4e0d\u6703\u79fb\u52d5\u70ba\u4e3b<\/li><li>\u63a7\u5236\u4f0f\u5730\u633a\u8eab\u7684\u901f\u5ea6\uff0c\u5b8c\u6210\u8a13\u7df4<\/li><\/ol>\n\n\n\n<p>\u5176\u5be6\u9019\u500b\u5f48\u529b\u5e36\u7684<strong><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noopener\" title=\"\u4f0f\u5730\u633a\u8eab\">\u4f0f\u5730\u633a\u8eab<\/a><\/strong>\u8a13\u7df4\uff0c\u5c31\u662f\u4e00\u822c\u4f0f\u5730\u633a\u8eab\u7684\u52a0\u5f37\u7248\uff0c\u5229\u7528\u5f48\u529b\u5e36\u7684\u5f35\u529b\uff0c\u518d\u589e\u52a0\u52d5\u4f5c\u7684\u96e3\u5ea6<\/p>\n\n\n\n<p>\u56e0\u6b64\u6574\u500b\u64cd\u4f5c\u65b9\u5f0f\u90fd\u8ddf\u4f0f\u5730\u633a\u8eab\u4e00\u6a21\u4e00\u6a23\uff0c\u53ea\u662f\u4f60\u9700\u8981\u518d\u628a\u5f48\u529b\u5e36\u5957\u5728\u8eab\u4e0a\uff0c\u5efa\u8b70\u7a7f\u4ef6\u8863\u670d\u518d\u9032\u884c<\/p>\n\n\n\n<p>\u5426\u5247\u5f48\u529b\u5e36\u9019\u6a23\u5957\u5728\u8eab\u4e0a\uff0c\u4e0d\u53ea\u6703\u7559\u4e0b\u75d5\u8de1\uff0c\u9084\u6703\u8b93\u4f60\u7684\u80cc\u5f88\u75db\u7684\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"JYyMJaep77\"><a href=\"https:\/\/physicfit.com\/push-up-guide\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/push-up-guide\/embed\/#?secret=JYyMJaep77\" data-secret=\"JYyMJaep77\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E8%87%A5%E5%A7%BF%E8%83%B8%E6%8E%A8\"><\/span><strong>\u2461 \u81e5\u59ff\u80f8\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Prone Position Chest Press<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80f8\u5927\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"619\" height=\"274\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df42.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u81e5\u59ff\u80f8\u63a8\" class=\"wp-image-7646\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df42.jpg 619w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df42-300x133.jpg 300w\" sizes=\"(max-width: 619px) 100vw, 619px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u7e5e\u5230\u8eab\u9ad4\u5f8c\u65b9\uff0c\u5f9e\u814b\u4e0b\u7a7f\u51fa<\/li><li>\u5c07\u5f48\u529b\u5e36\u62c9\u81f3\u6574\u689d\u7565\u7dca\uff0c\u78ba\u4fdd\u6709\u5f35\u529b<\/li><li>\u96d9\u624b\u63e1\u4f4f\u5f48\u529b\u5e36\uff0c\u4ee5\u5e73\u5e38\u81e5\u63a8\u7684\u65b9\u5f0f\u63a8\u51fa<\/li><li>\u4e0b\u653e\u6642\uff0c\u81f3\u96d9\u624b\u624b\u8098\u89f8\u5730\u5373\u53ef\uff0c\u63a7\u5236\u901f\u5ea6<\/li><\/ol>\n\n\n\n<p>\u9019\u500b<strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noopener\" title=\"\u81e5\u59ff\u80f8\u63a8\">\u81e5\u59ff\u80f8\u63a8<\/a><\/strong>\u8a13\u7df4\uff0c\u57fa\u672c\u4e0a\u662f\u5f48\u529b\u5e36\u7df4\u80f8\u5fc5\u5099\u7684\uff0c\u56e0\u70ba\u9019\u662f\u6700\u63a5\u8fd1\u300c\u81e5\u63a8\u300d\u7684\u5f48\u529b\u5e36\u8a13\u7df4<\/p>\n\n\n\n<p>\u52a0\u4e0a\u4f60\u662f\u8eba\u5728\u5730\u677f\u4e0a\u9032\u884c\u7684\uff0c\u6240\u4ee5\u64cd\u4f5c\u96e3\u5ea6\u4e5f\u4e0d\u9ad8\uff0c\u65b0\u624b\u4e5f\u975e\u5e38\u9069\u5408\u7df4\u7fd2<\/p>\n\n\n\n<p>\u7279\u5225\u8981\u6ce8\u610f\u7684\u662f\uff0c\u5f48\u529b\u5e36\u8981\u7528\u4e0a\u80cc\u8cbc\u7dca\uff0c\u4ee5\u514d\u5f48\u529b\u5e36\u5728\u80f8\u63a8\u904e\u7a0b\u4e2d\u79fb\u52d5<\/p>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ctQ9UZ9sUE\"><a href=\"https:\/\/physicfit.com\/chest-press\/\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/chest-press\/embed\/#?secret=ctQ9UZ9sUE\" data-secret=\"ctQ9UZ9sUE\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E4%B8%8A%E6%96%9C%E5%A4%BE%E8%83%B8\"><\/span><strong><strong><strong>\u2462<\/strong><\/strong><\/strong> <strong>\u4e0a\u659c\u593e\u80f8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Incline Chest Fly<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e0a\u80f8<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"619\" height=\"273\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df43.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u4e0a\u659c\u593e\u80f8\" class=\"wp-image-7647\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df43.jpg 619w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df43-300x132.jpg 300w\" sizes=\"(max-width: 619px) 100vw, 619px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u6490\u958b\uff0c\u96d9\u8173\u8e29\u4f4f\u5f48\u529b\u5e36<\/li><li>\u96d9\u624b\u63e1\u4f4f\u5f48\u529b\u5e36\u4e0a\u65b9\uff0c\u5c07\u5176\u62c9\u52d5<\/li><li>\u5c07\u5f48\u529b\u5e36\u7531\u4e0b\u5f80\u4e0a\uff0c\u62c9\u81f3\u80f8\u808c\u7dca\u7e43<\/li><\/ol>\n\n\n\n<p>\u96d9\u624b\u7684\u5f48\u529b\u5e36\u4e0a\u659c\u593e\u80f8\u662f\u6211\u500b\u4eba\u6700\u559c\u6b61\u505a\u7684\uff0c\u56e0\u70ba\u53ea\u8981\u7528\u8173\u8e29\u4f4f\u5f48\u529b\u5e36\u5c31\u53ef\u4ee5\u56fa\u5b9a<\/p>\n\n\n\n<p>\u52a0\u4e0a\u96d9\u624b\u90fd\u662f\u6293\u5728\u5f48\u529b\u5e36\u7684\u540c\u4e00\u500b\u5e73\u9762\u4e0a\uff0c\u56e0\u6b64\u7a69\u5b9a\u5ea6\u4e5f\u6703\u9ad8\u51fa\u8a31\u591a\uff0c\u53ef\u4ee5\u66f4\u5c08\u6ce8\u4e0a\u80f8\u7684\u6536\u7e2e<\/p>\n\n\n\n<p>\u5728\u4e0a\u659c\u593e\u80f8\u7684\u904e\u7a0b\u4e2d\uff0c\u4f60\u7684\u96d9\u624b\u8981\u5f9e\u4e00\u958b\u59cb\u7684\u8eab\u9ad4\u5169\u5074\uff0c\u96a8\u8457\u5f80\u4e0a\u5e36\u52d5\u6642\u6162\u6162\u5f80\u4e2d\u9593\u9760\uff0c\u52a0\u5f37\u4e0a\u80f8\u64e0\u58d3\u611f<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E4%B8%8B%E6%96%9C%E5%A4%BE%E8%83%B8\"><\/span><strong><strong>\u2463<\/strong><\/strong> <strong>\u4e0b\u659c\u593e\u80f8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Decline Chest Fly<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e0b\u80f8<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"619\" height=\"269\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df44.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u4e0b\u659c\u593e\u80f8\" class=\"wp-image-7648\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df44.jpg 619w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df44-300x130.jpg 300w\" sizes=\"(max-width: 619px) 100vw, 619px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u7f6e\u65bc\u9ad8\u8655\uff0c\u7d04\u624b\u5411\u4e0a\u4f38\u76f4\u7684\u9ad8\u5ea6<\/li><li>\u96d9\u624b\u63e1\u4f4f\u5f48\u529b\u5e36\u7684\u5169\u5074\uff0c\u540c\u6642\u5411\u4e0b\u5e36\u52d5<\/li><li>\u63a7\u5236\u5f48\u529b\u5e36\u56de\u653e\u901f\u5ea6\uff0c\u5b8c\u6210\u4e0b\u659c\u593e\u80f8<\/li><\/ol>\n\n\n\n<p>\u96d9\u624b\u9032\u884c\u7684\u4e0b\u659c\u593e\u80f8\uff0c\u597d\u8655\u662f\u53ef\u4ee5\u5169\u908a\u540c\u6642\u8a13\u7df4\uff0c\u4f46\u7a69\u5b9a\u5ea6\u6703\u6bd4\u55ae\u624b\u7684\u518d\u964d\u4f4e\u4e00\u4e9b<\/p>\n\n\n\n<p>\u4e00\u822c\u7684\u4e0b\u659c\u593e\u80f8\u53ea\u8981\u5230\u96d9\u624b\u78b0\u5230\u5c31\u597d\uff0c\u4f46\u5982\u679c\u4f60\u60f3\u589e\u52a0\u884c\u7a0b\uff0c\u53ef\u4ee5\u8b8a\u6210\u96d9\u624b\u5728\u80f8\u524d\u4ea4\u53c9<\/p>\n\n\n\n<p>\u6ce8\u610f\u63a7\u5236\u597d\u5f48\u529b\u5e36\u7684\u62c9\u4f38\u3001\u56de\u653e\u901f\u5ea6\u5373\u53ef\uff0c\u5f48\u529b\u5e36\u7684\u78c5\u6578\u540c\u6a23\u4e5f\u5efa\u8b70\u9069\u4e2d\uff0c\u4e0d\u8981\u592a\u9ad8<\/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=\"3_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%8C%E8%82%8C\"><\/span><strong>3. \u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae &#8211; \u80cc\u808c<\/strong> <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u80cc\u808c\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u4e2d\uff0c\u6703\u7df4\u5230\u95ca\u80cc\u808c\u3001\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u3001\u83f1\u5f62\u808c\u3001\u8c4e\u810a\u808c(\u4e0b\u80cc)\uff1a<\/p>\n\n\n\n<ul><li>\u9ad8\u4f4d\u4e0b\u62c9<\/li><li>\u5750\u59ff\u5212\u8239<\/li><li>\u5c48\u9ad4\u5212\u8239<\/li><li>\u55ae\u81c2\u5212\u8239<\/li><li>\u76f4\u81c2\u4e0b\u58d3<\/li><\/ul>\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=\"bxmosGvmGM\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/back-muscle-training\/embed\/#?secret=bxmosGvmGM\" data-secret=\"bxmosGvmGM\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E9%AB%98%E4%BD%8D%E4%B8%8B%E6%8B%89\"><\/span><strong>\u2460 \u9ad8\u4f4d\u4e0b\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e0a\u95ca\u80cc\u3001\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"619\" height=\"269\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df45.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u9ad8\u4f4d\u4e0b\u62c9\" class=\"wp-image-7649\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df45.jpg 619w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df45-300x130.jpg 300w\" sizes=\"(max-width: 619px) 100vw, 619px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u5957\u5728\u5bb6\u4e2d\u8f03\u9ad8\u8655<\/li><li>\u4e0b\u6c89\u80a9\u8180\uff0c\u8179\u90e8\u6838\u5fc3<\/li><li>\u6cbf\u8457\u80cc\u90e8\uff0c\u96d9\u624b\u9032\u884c\u4e0b\u62c9<\/li><li>\u5c07\u5f48\u529b\u5e36\u62c9\u81f3\u80f8\u53e3\u5373\u53ef<\/li><\/ol>\n\n\n\n<p>\u5f48\u529b\u5e36\u7684\u9ad8\u5ea6\uff0c\u5efa\u8b70\u662f\u5728\u4f60\u96d9\u624b\u5411\u4e0a\u4f38\u76f4\u53ef\u4ee5\u78b0\u5230\uff0c\u6216\u662f\u53ef\u4ee5\u8f15\u9ede\u5230\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u9019\u6a23\u624d\u80fd\u78ba\u4fdd\u5f48\u529b\u5e36\u63d0\u4f9b\u8db3\u5920\u7684\u5f35\u529b\u7d66\u4f60\uff0c\u8b93\u4f60\u7684\u4e0a\u80cc\u3001\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u53ef\u4ee5\u5145\u5206\u6536\u7e2e<\/p>\n\n\n\n<p>\u5728<strong><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noopener\" title=\"\u9ad8\u4f4d\u4e0b\u62c9\">\u9ad8\u4f4d\u4e0b\u62c9<\/a><\/strong>\u958b\u59cb\u524d\uff0c\u5148\u523b\u610f\u7684\u4e0b\u6c89\u80a9\u8180\uff0c\u904b\u7528\u5ff5\u52d5\u4e00\u81f4\u7684\u65b9\u6cd5\uff0c\u53ef\u4ee5\u8b93\u4f60\u7684\u80cc\u808c\u66f4\u6709\u611f\u89ba<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ggxHmRQ4xs\"><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lat-pulldown\/embed\/#?secret=ggxHmRQ4xs\" data-secret=\"ggxHmRQ4xs\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>   \u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E5%9D%90%E5%A7%BF%E5%88%92%E8%88%B9\"><\/span><strong>\u2461 \u5750\u59ff\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Seated Row<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u83f1\u5f62\u808c(\u80cc\u90e8\u539a\u5ea6)<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"619\" height=\"272\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df46.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u5750\u59ff\u5212\u8239\" class=\"wp-image-7650\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df46.jpg 619w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df46-300x132.jpg 300w\" sizes=\"(max-width: 619px) 100vw, 619px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u5957\u5728\u548c\u809a\u5b50\u5e73\u884c\u7684\u9ad8\u5ea6<\/li><li>\u96d9\u624b\u63e1\u7dca\u5f48\u529b\u5e36\u7684\u5169\u7aef<\/li><li>\u4e0a\u534a\u8eab\u76e1\u91cf\u4fdd\u6301\u4e0d\u52d5<\/li><li>\u5c07\u5f48\u529b\u5e36\u62c9\u81f3\u809a\u5b50\u524d\u65b9<\/li><\/ol>\n\n\n\n<p>\u5728\u505a\u5f48\u529b\u5e36<strong><a href=\"https:\/\/physicfit.com\/seated-cable-row\/\" target=\"_blank\" rel=\"noopener\" title=\"\u5750\u59ff\u5212\u8239\">\u5750\u59ff\u5212\u8239<\/a><\/strong>\u6642\uff0c\u5982\u679c\u4f60\u5bb6\u88e1\u525b\u597d\u6709\u6bd4\u8f03\u9ad8\u7684\u5730\u65b9\u7d66\u4f60\u7d81\uff0c\u90a3\u4f60\u50cf\u5f71\u7247\u4e2d\u4e00\u6a23\u5750\u5728\u6905\u5b50\u4e0a\u662f\u5f88\u597d\u7684<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u6c92\u6709\u9019\u9ebc\u9ad8\u7684\u4f4d\u7f6e\u7d66\u4f60\u7d81\u5f48\u529b\u5e36\uff0c\u4f60\u4e5f\u53ef\u4ee5\u5750\u5728\u5730\u4e0a\uff0c\u8173\u524d\u9762\u518d\u653e\u4e00\u500b\u51f8\u8d77\u7269\uff0c\u9632\u6b62\u8eab\u9ad4\u88ab\u5411\u524d\u5e36<\/p>\n\n\n\n<p>\u6700\u5f8c\uff0c\u5982\u679c\u4f60\u60f3\u8981\u589e\u52a0\u80cc\u90e8\u7684\u611f\u53d7\u5ea6\uff0c\u53ef\u4ee5\u4e00\u958b\u59cb\u5c31\u628a\u5f48\u529b\u5e36\u7a0d\u5fae\u62c9\u7dca\uff0c\u5f48\u529b\u5e36\u56de\u653e\u6642\u518d\u5e36\u4e00\u9ede\u8eab\u9ad4\u5411\u524d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000 \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"wYFkky6RgI\"><a href=\"https:\/\/physicfit.com\/seated-cable-row\/\">\u3010\u5750\u59ff\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u7e3d\u662f\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\u55ce\uff1f\uff15\u7a2e\u4e0d\u540c\u63e1\u6cd5\uff01\u5b8c\u6574\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5750\u59ff\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u7e3d\u662f\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\u55ce\uff1f\uff15\u7a2e\u4e0d\u540c\u63e1\u6cd5\uff01\u5b8c\u6574\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/seated-cable-row\/embed\/#?secret=wYFkky6RgI\" data-secret=\"wYFkky6RgI\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E5%B1%88%E9%AB%94%E5%88%92%E8%88%B9\"><\/span><strong>\u2462 \u5c48\u9ad4\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Bent Over Row<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u95ca\u80cc\u808c(\u4e0a\u534a\u90e8\u8f03\u591a)<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"614\" height=\"272\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df47.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u5c48\u9ad4\u5212\u8239\" class=\"wp-image-7651\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df47.jpg 614w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df47-300x133.jpg 300w\" sizes=\"(max-width: 614px) 100vw, 614px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u7528\u8173\u8e29\u4f4f\u3001\u56fa\u5b9a<\/li><li>\u96d9\u624b\u63e1\u4f4f\u5f48\u529b\u5e36\u7684\u5169\u7aef<\/li><li>\u5c41\u80a1\u5411\u5f8c\u62ac\uff0c\u4e0a\u534a\u8eab\u5411\u524d\u50be<\/li><li>\u4fdd\u6301\u80cc\u90e8\u7684\u6c34\u5e73\uff0c\u4e0d\u8981\u62f1\u80cc<\/li><li>\u5c07\u5f48\u529b\u5e36\u6cbf\u8457\u809a\u5b50\uff0c\u5411\u4e0a\u62c9<\/li><\/ol>\n\n\n\n<p>\u5f48\u529b\u5e36\u7684<strong><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noopener\" title=\"\u5c48\u9ad4\u5212\u8239\">\u5c48\u9ad4\u5212\u8239<\/a><\/strong>\uff0c\u5c31\u5f88\u50cf\u662f\u6211\u5011\u5e73\u5e38\u5728\u505a\u7684\u69d3\u9234\u5212\u8239\uff0c\u53ea\u662f\u628a\u69d3\u9234\u63db\u6210\u4e86\u5f48\u529b\u5e36<\/p>\n\n\n\n<p>\u52d5\u4f5c\u904e\u7a0b\u4e2d\u90fd\u8981\u6ce8\u610f\u80cc\u90e8\u8981\u6253\u76f4\uff0c\u627e\u5230\u81ea\u5df1\u6700\u8212\u670d\u7684\u4e00\u500b\u9ad8\u5ea6\u5f8c\uff0c\u4e0a\u534a\u8eab\u5c31\u4e0d\u8981\u518d\u79fb\u52d5\u4e86<\/p>\n\n\n\n<p>\u63a7\u5236\u5f48\u529b\u5e36\u7684\u5411\u5fc3\u968e\u6bb5\uff0c\u62c9\u81f3\u9802\u5cf0\u6642\u53ef\u4ee5\u591a\u505c\u7559\u500b2\uff5e3\u79d2\uff0c\u5c0d\u65bc\u80cc\u90e8\u7684\u523a\u6fc0\u5ea6\u4e5f\u6703\u63d0\u5347<\/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=\"tGhf7oUVuh\"><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-row-guide\/embed\/#?secret=tGhf7oUVuh\" data-secret=\"tGhf7oUVuh\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E5%96%AE%E8%87%82%E5%88%92%E8%88%B9\"><\/span><strong>\u2463 \u55ae\u81c2\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Single Arm Row<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u95ca\u80cc\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"617\" height=\"272\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df48.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u55ae\u81c2\u5212\u8239\" class=\"wp-image-7652\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df48.jpg 617w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df48-300x132.jpg 300w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u7684\u5176\u4e2d\u4e00\u5074\u8e29\u5728\u8173\u4e0b<\/li><li>\u7528\u5c0d\u9762\u90a3\u96bb\u624b\u5c07\u5f48\u529b\u5e36\u62c9\u8d77<\/li><li>\u8eab\u9ad4\u7565\u5fae\u524d\u50be\uff0c\u81f3\u8212\u670d\u7684\u4f4d\u7f6e<\/li><li>\u7de9\u6162\u7684\u5c07\u5f48\u529b\u5e36\u5411\u4e0a\u62c9\u8d77<\/li><\/ol>\n\n\n\n<p>\u5728\u505a<strong><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noopener\" title=\"\u55ae\u81c2\u5212\u8239\">\u55ae\u81c2\u5212\u8239<\/a><\/strong>\u6642\uff0c\u4e00\u5b9a\u8981\u8a18\u5f97\u662f\u4e00\u96bb\u8173\u8e29\u4f4f\u5f48\u529b\u5e36\uff0c\u7528\u659c\u5c0d\u9762\u90a3\u96bb\u624b\u53bb\u6293\u5f48\u529b\u5e36\uff0c\u9019\u6a23\u7684\u5f35\u529b\u6703\u6bd4\u8f03\u5927<\/p>\n\n\n\n<p>\u5982\u679c\u540c\u624b\u540c\u8173\u7684\u9032\u884c\u55ae\u81c2\u5212\u8239\uff0c\u4f60\u6703\u767c\u73fe\u4e0d\u53ea\u5f35\u529b\u6703\u5c0f\u5f88\u591a\uff0c\u8eab\u9ad4\u4e5f\u6703\u8ddf\u8457\u6709\u9ede\u4e0d\u5354\u8abf\uff0c\u611f\u53d7\u5ea6\u81ea\u7136\u5c31\u6703\u4e0b\u964d<\/p>\n\n\n\n<p>\u5f48\u529b\u5e36\u78c5\u6578\u5efa\u8b70\u4e0d\u8981\u9078\u592a\u9ad8\uff0c\u56e0\u70ba\u4f60\u7684\u8eab\u9ad4\u6703\u5f88\u5bb9\u6613\u8ddf\u8457\u5f48\u529b\u5e36\u4e00\u8d77\u88ab\u5f48\u56de\u53bb\uff0c\u6700\u5f8c\u5c0e\u81f4\u4e0b\u80cc\u62c9\u50b7\u3001\u53d7\u50b7<\/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=\"2ShGTus24j\"><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-row\/embed\/#?secret=2ShGTus24j\" data-secret=\"2ShGTus24j\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A4_%E7%9B%B4%E8%87%82%E4%B8%8B%E5%A3%93\"><\/span><strong>\u2464 \u76f4\u81c2\u4e0b\u58d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\uff1a<strong>Straight Arm Pulldown<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u95ca\u80cc\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"619\" height=\"272\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df49.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u76f4\u81c2\u4e0b\u58d3\" class=\"wp-image-7653\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df49.jpg 619w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df49-300x132.jpg 300w\" sizes=\"(max-width: 619px) 100vw, 619px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u7d81\u5728\u8f03\u9ad8\u8655<\/li><li>\u96d9\u624b\u63e1\u4f4f\u5f48\u529b\u5e36<\/li><li>\u76e1\u53ef\u80fd\u7684\u4fdd\u6301\u624b\u81c2\u6253\u76f4<\/li><li>\u5c07\u5f48\u529b\u5e36\u5782\u76f4\u5411\u4e0b\u58d3<\/li><\/ol>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/straight-arm-pulldown\/\" target=\"_blank\" rel=\"noopener\" title=\"\u76f4\u81c2\u4e0b\u58d3\">\u76f4\u81c2\u4e0b\u58d3<\/a><\/strong>\u7684\u9ad8\u5ea6\uff0c\u540c\u6a23\u4e5f\u5efa\u8b70\u662f\u7d81\u5728\u96d9\u624b\u5411\u4e0a\u4f38\u76f4\u53ef\u4ee5\u78b0\u5230\u7684\u9ad8\u5ea6\uff0c\u4e0d\u5efa\u8b70\u7d81\u592a\u4f4e<\/p>\n\n\n\n<p>\u56e0\u70ba\u7d81\u592a\u4f4e\uff0c\u6703\u9020\u6210\u4f60\u7684\u8eab\u9ad4\u8981\u66f4\u5411\u4e0b\u58d3\uff0c\u624d\u80fd\u5145\u5206\u523a\u6fc0\u5230\u6574\u500b\u95ca\u80cc\u808c<\/p>\n\n\n\n<p>\u5728\u76f4\u81c2\u4e0b\u58d3\u7684\u9802\u5cf0\u968e\u6bb5\uff0c\u53ef\u4ee5\u591a\u505c\u7559\u500b2\uff5e3\u79d2\uff0c\u589e\u52a0\u95ca\u80cc\u808c\u7684\u6536\u7e2e\u611f<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"8If6e0p44G\"><a href=\"https:\/\/physicfit.com\/straight-arm-pulldown\/\">\u3010\u76f4\u81c2\u4e0b\u58d3\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u7528Cable\u6ed1\u8f2a\u7df4\u80cc\uff1f\u524d\u50be\u89d2\u5ea6\u591a\u5c11\uff1f\u6b63\u78ba\u59ff\u52e2\u4e0d\u4ee3\u511f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u76f4\u81c2\u4e0b\u58d3\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u7528Cable\u6ed1\u8f2a\u7df4\u80cc\uff1f\u524d\u50be\u89d2\u5ea6\u591a\u5c11\uff1f\u6b63\u78ba\u59ff\u52e2\u4e0d\u4ee3\u511f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/straight-arm-pulldown\/embed\/#?secret=8If6e0p44G\" data-secret=\"8If6e0p44G\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000   \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4_%E2%80%93_%E8%82%A9%E8%86%80\"><\/span><strong> 4. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u80a9\u8180<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u80a9\u8180\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u4e2d\uff0c\u6703\u7df4\u5230\u4e09\u89d2\u808c\u524d\u675f\u3001\u4e2d\u675f\u3001\u5f8c\u675f\uff1a<\/p>\n\n\n\n<ul><li>\u8dea\u59ff\u80a9\u63a8<\/li><li>\u7ad9\u59ff\u524d\u5e73\u8209<\/li><li>\u55ae\u908a\u5074\u5e73\u8209<\/li><li>\u8dea\u59ff\u81c9\u62c9<\/li><\/ul>\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=\"5H46ZoAozp\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/shoulder-training\/embed\/#?secret=5H46ZoAozp\" data-secret=\"5H46ZoAozp\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E8%B7%AA%E5%A7%BF%E8%82%A9%E6%8E%A8\"><\/span><strong>\u2460 \u8dea\u59ff\u80a9\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kneeling Shoulder Press<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u80a9\u8180<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"615\" height=\"270\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df410.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u8dea\u59ff\u80a9\u63a8\" class=\"wp-image-7654\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df410.jpg 615w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df410-300x132.jpg 300w\" sizes=\"(max-width: 615px) 100vw, 615px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u4ee5\u8dea\u59ff\u7684\u65b9\u5f0f\uff0c\u8dea\u5728\u8edf\u588a\u4e0a<\/li><li>\u5c07\u5f48\u529b\u5e36\u5e73\u5747\u58d3\u5728\u819d\u84cb\u5e95\u4e0b<\/li><li>\u96d9\u624b\u62c9\u4f4f\u5f48\u529b\u5e36\uff0c\u5c07\u5176\u5e36\u81f3\u80f8\u53e3<\/li><li>\u5c07\u5f48\u529b\u5e36\u5411\u4e0a\u63a8\u8d77\uff0c\u81f3\u624b\u81c2\u6253\u76f4<\/li><\/ol>\n\n\n\n<p>\u6703\u9078\u64c7\u7528\u8dea\u59ff\u7684\u65b9\u5f0f\u9032\u884c\uff0c\u800c\u4e0d\u662f\u8eba\u8457\u3001\u7ad9\u8457\uff0c\u4e3b\u8981\u7684\u539f\u56e0\u662f\u56e0\u70ba\u628a\u5f48\u529b\u5e36\u58d3\u5728\u819d\u84cb\u5e95\u4e0b\uff0c\u52d5\u4f5c\u6703\u66f4\u7a69<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u7528\u7ad9\u59ff\u3001\u81e5\u59ff\u7684\u65b9\u5f0f\u505a<strong><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noopener\" title=\"\u80a9\u63a8\">\u80a9\u63a8<\/a><\/strong>\uff0c\u5c31\u5f88\u5bb9\u6613\u6703\u6709\u5f48\u529b\u5e36\u6643\u4f86\u6643\u53bb\u7684\u60c5\u5f62\uff0c\u5c0e\u81f4\u52d5\u4f5c\u4e0d\u662f\u5f88\u7a69<\/p>\n\n\n\n<p>\u7279\u5225\u6ce8\u610f\u4e00\u9ede\uff0c\u4e0d\u8981\u9078\u7528\u592a\u77ed\u7684\u5f48\u529b\u5e36\uff0c\u56e0\u70ba\u5f48\u529b\u5e36\u80a9\u63a8\u7684\u904b\u52d5\u5e45\u5ea6\u5f88\u5927\uff0c\u592a\u77ed\u6703\u5c0e\u81f4\u4e0d\u5920\u62c9<\/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=\"pmgMXe5ZM0\"><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/embed\/#?secret=pmgMXe5ZM0\" data-secret=\"pmgMXe5ZM0\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E7%AB%99%E5%A7%BF%E5%89%8D%E5%B9%B3%E8%88%89\"><\/span><strong>\u2461 \u7ad9\u59ff\u524d\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Standing Front Raise<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u524d\u675f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"618\" height=\"271\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df411.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u7ad9\u59ff\u524d\u5e73\u8209\" class=\"wp-image-7655\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df411.jpg 618w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df411-300x132.jpg 300w\" sizes=\"(max-width: 618px) 100vw, 618px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u7f6e\u65bc\u8f03\u4f4e\u8655<\/li><li>\u4e00\u96bb\u624b\u62c9\u4f4f\u5f48\u529b\u5e36<\/li><li>\u4fdd\u6301\u624b\u81c2\u6574\u500b\u6253\u76f4<\/li><li>\u5c07\u5f48\u529b\u5e36\u62c9\u81f3\u80f8\u53e3\u9ad8\u5ea6<\/li><\/ol>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u9078\u64c7\u50cf\u5f71\u7247\u4e2d\u4e00\u6a23\uff0c\u628a\u5f48\u529b\u5e36\u7d81\u5728\u4e00\u500b\u8f03\u4f4e\u8655\uff0c\u9019\u6a23\u505a<strong><a href=\"https:\/\/physicfit.com\/dumbbell-front-raise\/\" target=\"_blank\" rel=\"noopener\" title=\"\u524d\u5e73\u8209\">\u524d\u5e73\u8209<\/a><\/strong>\u4e5f\u6703\u6bd4\u8f03\u7a69\uff0c\u53ea\u8981\u5c08\u6ce8\u5728\u524d\u4e09\u89d2\u4e0a<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u525b\u597d\u6c92\u6709\u5730\u65b9\u53ef\u4ee5\u8b93\u4f60\u7d81\u5f48\u529b\u5e36\uff0c\u4e5f\u53ef\u4ee5\u628a\u5f48\u529b\u5e36\u8e29\u5728\u8173\u5e95\u4e0b\uff0c\u4f46\u884c\u7a0b\u6703\u6bd4\u8f03\u77ed\u4e00\u9ede<\/p>\n\n\n\n<p>\u52d5\u4f5c\u8981\u9ede\u5c31\u662f\u4e0d\u8981\u8073\u80a9\uff0c\u6574\u500b\u524d\u5e73\u8209\u904e\u7a0b\u90fd\u8981\u4fdd\u6301\u624b\u81c2\u6253\u76f4\uff0c\u5c07\u624b\u81c2\u4e0a\u62ac\u81f3\u80f8\u53e3\u9ad8\u5ea6\u5373\u53ef<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ihkDp6debf\"><a href=\"https:\/\/physicfit.com\/dumbbell-front-raise\/\">\u3010\u555e\u9234\u524d\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78 + \uff13\u7a2e\u8b8a\u5316\u5f0f\uff01\u52a0\u5f37\u80a9\u8180\u5fc5\u7df4\u52d5\u4f5c<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u524d\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78 + \uff13\u7a2e\u8b8a\u5316\u5f0f\uff01\u52a0\u5f37\u80a9\u8180\u5fc5\u7df4\u52d5\u4f5c &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-front-raise\/embed\/#?secret=ihkDp6debf\" data-secret=\"ihkDp6debf\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>    \u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E5%96%AE%E9%82%8A%E5%81%B4%E5%B9%B3%E8%88%89\"><\/span><strong>\u2462 \u55ae\u908a\u5074\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Single-Arm Lateral Raise<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u4e2d\u675f<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"616\" height=\"271\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df412.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u55ae\u908a\u5074\u5e73\u8209\" class=\"wp-image-7656\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df412.jpg 616w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df412-300x132.jpg 300w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u7528\u4e00\u96bb\u8173\u8e29\u4f4f\u5f48\u529b\u5e36\u4e00\u7aef<\/li><li>\u4ee5\u53e6\u4e00\u5074\u7684\u624b\u62c9\u4f4f\u5f48\u529b\u5e36<\/li><li>\u5f9e\u6700\u5e95\u4e0b\uff0c\u5e73\u884c\u5411\u5074\u908a\u62ac<\/li><li>\u5168\u7a0b\u4fdd\u6301\u624b\u81c2\u6253\u76f4\uff0c\u4e0d\u8981\u5f4e\u66f2<\/li><\/ol>\n\n\n\n<p>\u7db2\u8def\u4e0a\u4e5f\u6709\u4eba\u662f\u505a\u96d9\u624b<strong><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noopener\" title=\"\u5074\u5e73\u8209\">\u5074\u5e73\u8209<\/a><\/strong>\u7684\uff0c\u4f46\u6211\u500b\u4eba\u89ba\u5f97\u7528\u5f48\u529b\u5e36\u5169\u908a\u4e00\u8d77\u505a\uff0c\u5c0d\u65bc\u5074\u4e09\u89d2\u7684\u611f\u53d7\u5ea6\u4e0d\u662f\u5f88\u597d<\/p>\n\n\n\n<p>\u53cd\u800c\u662f\u9019\u7a2e\u55ae\u908a\u7684\u5074\u5e73\u8209\uff0c\u5c0d\u6211\u4f86\u8aaa\u611f\u53d7\u5ea6\u6bd4\u8f03\u597d\uff0c\u52a0\u4e0a\u659c\u5c0d\u89d2\u7684\u62c9\u6cd5\uff0c\u8b93\u5f35\u529b\u53ef\u4ee5\u518d\u63d0\u5347\u5f88\u591a<\/p>\n\n\n\n<p>\u6211\u4e5f\u4e0d\u5efa\u8b70\u540c\u624b\u540c\u8173\u505a\u5074\u5e73\u8209\uff0c\u9019\u6a23\u4e0d\u53ea\u884c\u7a0b\u6703\u88ab\u7e2e\u77ed\uff0c\u5c0d\u65bc\u5074\u4e09\u89d2\u7684\u5f35\u529b\u4e5f\u6703\u4e0b\u964d\u5f88\u591a<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"IXRDs6vNko\"><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/embed\/#?secret=IXRDs6vNko\" data-secret=\"IXRDs6vNko\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>     \u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E8%B7%AA%E5%A7%BF%E8%87%89%E6%8B%89\"><\/span><strong>\u2463 \u8dea\u59ff\u81c9\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kneeling Face Pull<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u5f8c\u675f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"617\" height=\"269\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df413.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u8dea\u59ff\u81c9\u62c9\" class=\"wp-image-7657\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df413.jpg 617w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df413-300x131.jpg 300w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u4ee5\u8dea\u59ff\u7684\u65b9\u5f0f\uff0c\u8dea\u5728\u8edf\u588a<\/li><li>\u5c07\u5f48\u529b\u5e36\u7d81\u5728\u984d\u982d\u9ad8\u5ea6\uff0c\u6216\u7565\u9ad8<\/li><li>\u96d9\u624b\u5c07\u5f48\u529b\u5e36\u5411\u5f8c\u62c9\uff0c\u81f3\u5f8c\u675f\u6536\u7dca<\/li><\/ol>\n\n\n\n<p>\u4f60\u4e5f\u53ef\u4ee5\u9078\u64c7\u8eba\u8457\u3001\u7ad9\u8457\u505a\u81c9\u62c9\uff0c\u4f46\u6211\u500b\u4eba\u662f\u89ba\u5f97\u8dea\u59ff\u53ef\u4ee5\u8b93\u6211\u66f4\u5c08\u6ce8\u5728\u4e09\u89d2\u808c\u5f8c\u675f\u4e0a\uff0c\u800c\u4e0d\u6703\u6709\u4e0b\u80a2\u7684\u5e6b\u52a9<\/p>\n\n\n\n<p>\u540c\u6642\u4e5f\u662f\u6211\u500b\u4eba\u975e\u5e38\u559c\u6b61\u7684\u4e00\u500b\u5f48\u529b\u7e69\u8a13\u7df4\u52d5\u4f5c\uff0c\u56e0\u70ba\u611f\u53d7\u5ea6\u975e\u5e38\u597d\uff0c\u5c24\u5176\u662f\u5728\u5411\u5fc3\u968e\u6bb5\u7684\u6642\u5019<\/p>\n\n\n\n<p>\u7df4\u5f8c\u4e09\u89d2\uff0c\u6700\u91cd\u8981\u7684\u5c31\u662f\u300c\u5ff5\u52d5\u4e00\u81f4\u300d\uff0c\u624d\u80fd\u78ba\u4fdd\u662f\u5f8c\u4e09\u89d2\u5728\u6536\u7e2e<strong>\uff0c<\/strong>\u800c\u4e0d\u662f\u9760\u80cc\u5728\u62c9<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4_%E2%80%93_%E8%85%BF%E9%83%A8\"><\/span><strong>5. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u817f\u90e8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u80cc\u808c\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u4e2d\uff0c\u6703\u7df4\u5230\u817f\u524d\u3001\u817f\u5f8c\u3001\u81c0\u90e8\uff1a<\/p>\n\n\n\n<ul><li>\u6df1\u8e72<\/li><li>\u786c\u8209<\/li><li>\u817f\u5f8c\u52fe<\/li><\/ul>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"GUPMyRKgis\"><a href=\"https:\/\/physicfit.com\/legs-training\/\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/legs-training\/embed\/#?secret=GUPMyRKgis\" data-secret=\"GUPMyRKgis\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%B7%B1%E8%B9%B2\"><\/span><strong>\u2460 \u6df1\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Squat<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u5927\u817f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"617\" height=\"266\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df414.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u6df1\u8e72\" class=\"wp-image-7658\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df414.jpg 617w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df414-300x129.jpg 300w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u62c9\u4f4f\u5f48\u529b\u5e36\u7684\u5169\u7aef<\/li><li>\u7528\u8173\u8e29\u4f4f\u5f48\u529b\u5e36\u5e95\u90e8<\/li><li>\u5c41\u80a1\u5411\u5f8c\u5750\uff0c\u8eab\u9ad4\u4e0b\u8e72<\/li><\/ol>\n\n\n\n<p>\u6211\u6703\u9078\u64c7\u9019\u7a2e\u5f48\u529b\u5e36\u5728\u5169\u5074\u7684<strong><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noopener\" title=\"\u6df1\u8e72\">\u6df1\u8e72<\/a><\/strong>\uff0c\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u56e0\u70ba\u5982\u679c\u4f60\u628a\u5f48\u529b\u5e36\u9ad8\u8209\u904e\u982d\uff0c\u6574\u500b\u52d5\u4f5c\u6703\u5f88\u4e0d\u7a69<\/p>\n\n\n\n<p>\u6211\u5011\u8981\u628a\u76ee\u6a19\u653e\u5728\u817f\u90e8\u7684\u8a13\u7df4\u4e0a\uff0c\u800c\u4e0d\u662f\u6574\u500b\u52d5\u4f5c\u7684\u5e73\u8861\u611f\uff0c\u9019\u6a23\u53cd\u800c\u6703\u9020\u6210\u5176\u4ed6\u808c\u7fa4\u4ee3\u511f<\/p>\n\n\n\n<p>\u6df1\u8e72\u4e0b\u53bb\u6642\uff0c\u4e00\u5b9a\u8981\u4fdd\u6301\u80cc\u90e8\u7684\u6c34\u5e73\uff0c\u4e0d\u8981\u6709\u99dd\u80cc\u3001\u62f1\u8170\u7684\u60c5\u5f62\uff0c\u9019\u6a23\u6703\u5f88\u5bb9\u6613\u50b7\u5230\u4f60\u7684\u4e0b\u80cc<\/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=\"sMhYf4C7gp\"><a href=\"https:\/\/physicfit.com\/squat-training\/\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/squat-training\/embed\/#?secret=sMhYf4C7gp\" data-secret=\"sMhYf4C7gp\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E7%A1%AC%E8%88%89\"><\/span><strong>\u2461 \u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1aDeadlift<\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u817f\u5f8c\u5074<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"616\" height=\"271\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df415.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u786c\u8209\" class=\"wp-image-7659\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df415.jpg 616w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df415-300x132.jpg 300w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u6216\u7565\u5bec<\/li><li>\u5c07\u5f48\u529b\u5e36\u8e29\u5728\u8173\u5e95\u4e0b\u3001\u56fa\u5b9a<\/li><li>\u96d9\u624b\u5e73\u5747\u62c9\u4f4f\u5f48\u529b\u5e36<\/li><li>\u5c41\u80a1\u5411\u5f8c\u63a8\uff0c\u8170\u90e8\u6253\u76f4<\/li><li>\u8eab\u9ad4\u7de9\u6162\u5730\u4e0b\u53bb\uff0c\u518d\u9806\u8457\u56de\u53bb<\/li><\/ol>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noopener\" title=\"\u786c\u8209\">\u786c\u8209<\/a><\/strong>\u9019\u500b\u52d5\u4f5c\u9664\u4e86\u53ef\u4ee5\u7df4\u5230\u4f60\u7684\u817f\u5f8c\u5074\uff0c\u4e5f\u53ef\u4ee5\u7528\u4f86\u5e6b\u4f60\u52a0\u5f37\u4e0b\u80cc\uff0c\u662f\u4e00\u500b\u529f\u80fd\u6027\u975e\u5e38\u591a\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e0d\u5efa\u8b70\u628a\u5f48\u529b\u5e36\u653e\u5728\u8eab\u9ad4\u5169\u5074\u62c9\uff0c\u56e0\u70ba\u5f48\u529b\u5e36\u7684\u5f35\u529b\u6703\u8b93\u4f60\u8eab\u9ad4\u4e00\u76f4\u6643\u52d5\uff0c\u611f\u53d7\u5ea6\u4e5f\u6703\u5f88\u5dee<\/p>\n\n\n\n<p>\u5f48\u529b\u5e36\u7684\u78c5\u6578\u53ef\u4ee5\u9078\u64c7\u8f03\u9ad8\u7684\uff0c\u786c\u8209\u53ef\u4ee5\u7b97\u662f\u6240\u6709\u52d5\u4f5c\u4e2d\uff0c\u6700\u9069\u5408\u505a\u91cd\u7684\u52d5\u4f5c<\/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=\"bqM2cajWGR\"><a href=\"https:\/\/physicfit.com\/deadlift-training\/\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/deadlift-training\/embed\/#?secret=bqM2cajWGR\" data-secret=\"bqM2cajWGR\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E8%85%BF%E5%BE%8C%E5%8B%BE\"><\/span><strong>\u2462 \u817f\u5f8c\u52fe<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Leg Curl<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u81c0\u90e8<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"617\" height=\"267\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df416.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u817f\u5f8c\u52fe\" class=\"wp-image-7660\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df416.jpg 617w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df416-300x130.jpg 300w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u4ee5\u8dea\u8db4\u59ff\uff0c\u70ba\u8d77\u59cb\u59ff\u52e2<\/li><li>\u5728\u817f\u4e0a\u5957\u4e0a\u7ff9\u81c0\u5708\u3001\u5f48\u529b\u5e36<\/li><li>\u4e00\u96bb\u8173\u8dea\u5728\u5730\u4e0a\uff0c\u505a\u70ba\u652f\u6490<\/li><li>\u53e6\u4e00\u96bb\u8173\u5411\u4e0a\u9762\u62ac\u8d77\uff0c\u81f3\u5c41\u80a1\u5b8c\u5168\u6536\u7e2e<\/li><\/ol>\n\n\n\n<p>\u817f\u5f8c\u52fe\u662f\u6211\u500b\u4eba\u8a8d\u70ba\uff0c\u6240\u6709\u81c0\u90e8\u5f48\u529b\u5e36\u8a13\u7df4\u4e2d\u6700\u597d\u4e0a\u624b\u7684\uff0c\u540c\u6642\u5c0d\u65bc\u81c0\u90e8\u7684\u4f5c\u7528\u4e5f\u975e\u5e38\u660e\u986f<\/p>\n\n\n\n<p>\u5982\u679c\u6709\u7ff9\u81c0\u5708\u7684\u4eba\u53ef\u4ee5\u5728\u9019\u500b\u6642\u5019\u4f7f\u7528\uff0c\u6c92\u6709\u7684\u8a71\u4e5f\u6c92\u95dc\u4fc2\uff0c\u4f60\u53ef\u4ee5\u5957\u4e0a\u5f48\u529b\u5e36\uff0c\u591a\u7e5e\u500b\u5e7e\u5708\u4f86\u7e2e\u77ed\u9577\u5ea6<\/p>\n\n\n\n<p>\u6ce8\u610f\u5728\u817f\u5f8c\u52fe\u6642\uff0c\u52d5\u4f5c\u53ef\u4ee5\u7a0d\u5fae\u653e\u6162\u4e00\u9ede\uff0c\u5c24\u5176\u5728\u5c41\u80a1\u6536\u7e2e\u81f3\u9802\u5cf0\u6642\uff0c\u53ef\u4ee5\u591a\u505c\u75592\uff5e3\u79d2\u4f86\u589e\u52a0\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E5%88%86%E8%85%BF%E8%B9%B2\"><\/span><strong>\u2463 \u5206\u817f\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\uff1aLunge<\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u817f\u524d\u5074<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"613\" height=\"265\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df417.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u5206\u817f\u8e72\" class=\"wp-image-7661\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df417.jpg 613w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df417-300x130.jpg 300w\" sizes=\"(max-width: 613px) 100vw, 613px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5148\u5c07\u7ad9\u59ff\u5448\u73fe\u5f13\u7bad\u6b65<\/li><li>\u524d\u8173\u8e29\u4f4f\u5f48\u529b\u5e36\u3001\u56fa\u5b9a<\/li><li>\u96d9\u624b\u62c9\u4f4f\u5f48\u529b\u5e36\u7684\u5169\u7aef<\/li><li>\u4ee5\u5f13\u7bad\u6b65\u7684\u65b9\u5f0f\u5411\u4e0b\u8e72<\/li><\/ol>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/\" target=\"_blank\" rel=\"noopener\" title=\"\u5206\u817f\u8e72\">\u5206\u817f\u8e72<\/a><\/strong>\u53ef\u4ee5\u8aaa\u662f\u6240\u6709\u5065\u8eab\u83dc\u55ae\u88e1\u300c\u5fc5\u5099\u300d\u7684\u52d5\u4f5c\uff0c\u56e0\u70ba\u5c0d\u65bc\u5927\u817f\u524d\u5074\u7684\u523a\u6fc0\u771f\u7684\u975e\u5e38\u597d<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u50cf\u5f71\u7247\u4e2d\u4e00\u6a23\uff0c\u5148\u505a\u5b8c\u4e00\u5074\u7684\u5206\u817f\u8e72\uff0c\u518d\u63db\u5230\u53e6\u4e00\u5074\u505a\uff0c\u4e5f\u53ef\u4ee5\u4e00\u76f4\u4ea4\u66ff\u505a<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u7684\u819d\u84cb\u6bd4\u8f03\u8106\u5f31\uff0c\u6216\u662f\u4e0d\u592a\u8212\u670d\u7684\u4eba\uff0c\u9664\u4e86\u71b1\u8eab\u3001\u92ea\u8edf\u588a\u4ee5\u5916\uff0c\u4e5f\u53ef\u4ee5\u7a7f\u6234<strong><a href=\"https:\/\/physicfit.com\/knee-pads\/\" target=\"_blank\" rel=\"noopener\" title=\"\u8b77\u819d\">\u8b77\u819d<\/a><\/strong>\u9032\u884c<\/p>\n\n\n\n<p>\u3000\u3000    \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"DUbpzad8nl\"><a href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/\">\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/bulgarian-split-squats\/embed\/#?secret=DUbpzad8nl\" data-secret=\"DUbpzad8nl\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000   \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4_%E2%80%93_%E4%BA%8C%E9%A0%AD%E8%82%8C\"><\/span><strong>6. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u4e8c\u982d\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u4e8c\u982d\u808c\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u4e2d\uff0c\u6703\u7df4\u5230\u4e8c\u982d\u808c\u9577\u982d\u3001\u77ed\u982d\u3001\u524d\u81c2\uff1a<\/p>\n\n\n\n<ul><li>\u4e8c\u982d\u5f4e\u8209<\/li><li>\u9318\u5f0f\u5f4e\u8209<\/li><\/ul>\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=\"1OFuzAoRkY\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/biceps-training\/embed\/#?secret=1OFuzAoRkY\" data-secret=\"1OFuzAoRkY\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E4%BA%8C%E9%A0%AD%E5%BD%8E%E8%88%89\"><\/span><strong>\u2460 \u4e8c\u982d\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Biceps Curl<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e8c\u982d\u808c\u77ed\u982d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"633\" height=\"274\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df418.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u4e8c\u982d\u5f4e\u8209\" class=\"wp-image-7662\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df418.jpg 633w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df418-300x130.jpg 300w\" sizes=\"(max-width: 633px) 100vw, 633px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u8e29\u5728\u8173\u4e0b\u3001\u56fa\u5b9a<\/li><li>\u96d9\u624b\u63e1\u4f4f\u5f48\u529b\u5e36\u7684\u5169\u7aef<\/li><li>\u4ee5\u6700\u8212\u670d\u7684\u8ddd\u96e2\u9032\u884c\u5f4e\u8209<\/li><\/ol>\n\n\n\n<p>\u4e8c\u982d\u808c\u672c\u8eab\u662f\u5c6c\u65bc\u5c0f\u808c\u7fa4\uff0c\u52a0\u4e0a\u505a\u5f88\u591a\u62c9\u7684\u52d5\u4f5c\u6642\uff0c\u4e5f\u6703\u5e36\u52d5\u5230\u4e8c\u982d\u808c\u7684\u767c\u529b\uff0c\u56e0\u6b64\u4e8c\u982d\u808c\u52d5\u4f5c\u4e0d\u9700\u8981\u591a<\/p>\n\n\n\n<p>\u5176\u4e2d\u4e00\u500b\u6700\u7cbe\u83ef\u7684\u4e8c\u982d\u808c\u5f48\u529b\u5e36\u8a13\u7df4\u5c31\u662f\u300c<strong><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noopener\" title=\"\u4e00\u822c\u7684\u5f4e\u8209\">\u4e00\u822c\u7684\u5f4e\u8209<\/a><\/strong>\u300d\uff0c\u4f60\u53ef\u4ee5\u653e\u6162\u5411\u5fc3\u3001\u96e2\u5fc3\u901f\u5ea6\u4f86\u589e\u52a0\u5f37\u5ea6<\/p>\n\n\n\n<p>\u4fdd\u8b49\u4f60\u7df4\u5b8c\u7d55\u5c0d\u662f\u4e8c\u982d\u808c\u816b\u8139\uff0c\u5f48\u529b\u5e36\u7684\u78c5\u6578\u9078\u64c7\u81ea\u5df1\u53ef\u4ee5\u4e0d\u7528\u501f\u529b\u62c9\u8d77\u70ba\u4e3b\uff0c\u5c08\u6ce8\u5728\u4e8c\u982d\u808c\u6536\u7e2e\u4e0a<\/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=\"HvsAtRG6n0\"><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/embed\/#?secret=HvsAtRG6n0\" data-secret=\"HvsAtRG6n0\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E9%8C%98%E5%BC%8F%E5%BD%8E%E8%88%89\"><\/span><strong>\u2461 \u9318\u5f0f\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Hammer Curl<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e8c\u982d\u808c\u9577\u982d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"615\" height=\"268\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df419.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u9318\u5f0f\u5f4e\u8209\" class=\"wp-image-7664\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df419.jpg 615w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df419-300x131.jpg 300w\" sizes=\"(max-width: 615px) 100vw, 615px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u8e29\u5728\u8173\u4e0b\u3001\u56fa\u5b9a<\/li><li>\u96d9\u624b\u5e73\u5747\u63e1\u4f4f\u5f48\u529b\u5e36<\/li><li>\u62f3\u773c\u671d\u4e0b\uff0c\u5448\u73fe\u9318\u5f0f<\/li><li>\u4ee5\u6700\u8212\u670d\u7684\u8ddd\u96e2\u9032\u884c\u5f4e\u8209<\/li><\/ol>\n\n\n\n<p>\u7df4\u5b8c\u4e8c\u982d\u808c\u77ed\u982d\uff0c\u6700\u5f8c\u7576\u7136\u5c31\u662f\u4f86\u52a0\u5f37\u4e8c\u982d\u808c\u9577\u982d\u4e86\uff0c\u800c\u9318\u5f0f\u5f4e\u8209\u9019\u500b\u52d5\u4f5c\u525b\u597d\u4e5f\u53ef\u4ee5\u7df4\u5230\u4f60\u7684\u524d\u81c2<\/p>\n\n\n\n<p>\u6240\u4ee5\u6211\u500b\u4eba\u975e\u5e38\u63a8\u85a6\u9019\u500b\u5f48\u529b\u5e36\u8a13\u7df4\uff0c\u4e0d\u9700\u8981\u9ad8\u78c5\u6578\u7684\u5f48\u529b\u5e36\uff0c\u53ea\u9700\u8981\u4e00\u689d\u4f60\u80fd\u63a7\u5236\u5f97\u7576\u7684\u5f48\u529b\u5e36<\/p>\n\n\n\n<p>\u5728\u4e8c\u982d\u808c\u6536\u7e2e\u81f3\u9802\u7aef\u6642\uff0c\u591a\u505c\u75592\uff5e3\u79d2\uff0c\u76f8\u4fe1\u6211\uff01\u4f60\u7684\u4e8c\u982d\u808c\u3001\u524d\u81c2\u90fd\u6703\u6709\u524d\u6240\u672a\u6709\u7684\u71c3\u71d2\u611f<\/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_%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4_%E2%80%93_%E4%B8%89%E9%A0%AD%E8%82%8C\"><\/span><strong>7. \u5f48\u529b\u5e36\u8a13\u7df4 &#8211; \u4e09\u982d\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u80f8\u808c\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u4e2d\uff0c\u6703\u7df4\u5230\u4e09\u982d\u808c\u9577\u982d\u3001\u5916\u5074\u982d\u3001\u5167\u5074\u982d\uff1a<\/p>\n\n\n\n<ul><li>\u4e09\u982d\u4e0b\u58d3<\/li><li>\u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/li><li>\u4e09\u982d\u904e\u982d\u5c48\u4f38<\/li><\/ul>\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=\"mUcKVlLqc9\"><a href=\"https:\/\/physicfit.com\/triceps-training\/\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/triceps-training\/embed\/#?secret=mUcKVlLqc9\" data-secret=\"mUcKVlLqc9\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E4%B8%89%E9%A0%AD%E4%B8%8B%E5%A3%93\"><\/span><strong>\u2460 \u4e09\u982d\u4e0b\u58d3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Triceps Pushdown<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u4e09\u982d\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"632\" height=\"267\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df420.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u4e09\u982d\u4e0b\u58d3\" class=\"wp-image-7663\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df420.jpg 632w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df420-300x127.jpg 300w\" sizes=\"(max-width: 632px) 100vw, 632px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u5c07\u5f48\u529b\u5e36\u639b\u5728\u8f03\u9ad8\u8655<\/li><li>\u96d9\u624b\u5e73\u5747\u63e1\u4f4f\u5f48\u529b\u5e36<\/li><li>\u624b\u638c\u671d\u4e0b\uff0c\u56fa\u5b9a\u624b\u81c2<\/li><li>\u5229\u7528\u4e09\u982d\u808c\u5e36\u52d5\u524d\u81c2<\/li><li>\u5c07\u5f48\u529b\u5e36\u5782\u76f4\u4e0b\u58d3<\/li><\/ol>\n\n\n\n<p>\u9019\u5c31\u5f88\u50cf\u5e73\u5e38\u5728\u5065\u8eab\u623f\u505a\u7684Cable\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u4f60\u53ef\u4ee5\u628a\u5f48\u529b\u5e36\u60f3\u50cf\u6210\u6ed1\u8f2a\uff0c\u4f7f\u7528\u8d77\u4f86\u4e5f\u6703\u6bd4\u8f03\u9806\u624b<\/p>\n\n\n\n<p>\u56e0\u70ba\u78c5\u6578\u592a\u9ad8\u7684\u5f48\u529b\u5e36\uff0c\u53ef\u80fd\u6703\u8b93\u4f60\u58d3\u4e0d\u4e0b\u53bb\uff0c\u9084\u6709\u53ef\u80fd\u8b8a\u6210\u8073\u80a9\u7684\u80a9\u8180\u4ee3\u511f\uff0c\u56e0\u6b64\u5efa\u8b70\u9078\u64c7\u9069\u7576\u78c5\u6578\u5c31\u597d<\/p>\n\n\n\n<p>\u5728\u4e09\u982d\u4e0b\u58d3\u81f3\u5e95\u7aef\u6642\uff0c\u5982\u679c\u4f60\u60f3\u8981\u4e09\u982d\u808c\u7684\u6536\u7e2e\u66f4\u5b8c\u6574\uff0c\u53ef\u4ee5\u50cf\u5f71\u7247\u4e2d\u4e00\u6a23\uff0c\u5230\u5e95\u7aef\u6642\u518d\u52a0\u5165\u5411\u5f8c\u58d3\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E4%BF%AF%E8%BA%AB%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\"><\/span><strong>\u2461 \u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Triceps Kickback<\/strong><\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u982d\u808c\u9577\u982d\u3001\u5916\u5074\u982d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"634\" height=\"265\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df421.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u4fef\u8eab\u4e09\u982d\u5c48\u4f38\" class=\"wp-image-7665\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df421.jpg 634w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df421-300x125.jpg 300w\" sizes=\"(max-width: 634px) 100vw, 634px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u7528\u8173\u8e29\u4f4f\u5f48\u529b\u5e36\u3001\u56fa\u5b9a<\/li><li>\u8eab\u9ad4\u5411\u524d\u50be\uff0c\u80cc\u90e8\u6253\u76f4<\/li><li>\u96d9\u624b\u53cd\u63e1\u5f48\u529b\u5e36\uff0c\u56fa\u5b9a\u624b\u81c2<\/li><li>\u5229\u7528\u4e09\u982d\u808c\u5e36\u52d5\u524d\u81c2\uff0c\u5411\u5f8c\u4f38\u5c55<\/li><\/ol>\n\n\n\n<p>\u4fef\u8eab\u4e09\u982d\u5c48\u4f38\u6bd4\u8f03\u5efa\u8b70\u4f7f\u7528\u300c\u5f48\u529b\u7e69\u300d\u4f86\u8a13\u7df4\uff0c\u56e0\u70ba\u5f48\u529b\u5e36\u5f88\u6709\u53ef\u80fd\u8b93\u6703\u4f60\u624b\u6643\u4f86\u6643\u53bb\uff0c\u5c0e\u81f4\u611f\u53d7\u5ea6\u4e0d\u4f73<\/p>\n\n\n\n<p>\u5168\u7a0b\u90fd\u53ea\u6709\u4f60\u7684\u4e09\u982d\u808c\u3001\u524d\u81c2\u5728\u79fb\u52d5\uff0c\u5176\u4ed6\u90e8\u4f4d\u90fd\u8981\u4fdd\u6301\u4e0d\u52d5\uff0c\u8eab\u9ad4\u524d\u50be\u81f3\u8212\u670d\u7684\u4f4d\u7f6e\u5373\u53ef\uff0c\u5927\u7d0470\uff5e80\u00b0<\/p>\n\n\n\n<p>\u4fef\u8eab\u4e09\u982d\u5c48\u4f38\u9019\u500b\u52d5\u4f5c\u672c\u8eab\uff0c\u500b\u4eba\u89ba\u5f97\u4e0d\u8ad6\u662f\u7528\u555e\u9234\u3001\u5f48\u529b\u5e36\uff0c\u751a\u81f3\u662f\u7a7a\u624b\u4f86\u505a\u90fd\u5f88\u6709\u611f\u53d7\u5ea6\uff0c\u56e0\u6b64\u63a8\u85a6\u7d66\u4f60<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E4%B8%89%E9%A0%AD%E9%81%8E%E9%A0%AD%E5%B1%88%E4%BC%B8\"><\/span><strong>\u2462 \u4e09\u982d\u904e\u982d\u5c48\u4f38<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1aOverhead Triceps Extension<\/p>\n\n\n\n<p>\u63a8\u85a6\u7a0b\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u4e09\u982d\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"631\" height=\"268\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df422.jpg\" alt=\"\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c - \u4e09\u982d\u904e\u982d\u5c48\u4f38\" class=\"wp-image-7666\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df422.jpg 631w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5f48\u529b\u5e36\u8a13\u7df422-300x127.jpg 300w\" sizes=\"(max-width: 631px) 100vw, 631px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u7528\u8173\u8e29\u4f4f\u5f48\u529b\u5e36\u3001\u56fa\u5b9a<\/li><li>\u5c07\u5f48\u529b\u5e36\u5f9e\u8eab\u9ad4\u5f8c\u65b9\u62c9\u4f4f<\/li><li>\u56fa\u5b9a\u624b\u81c2\u3001\u624b\u8098\uff0c\u6838\u5fc3\u767c\u529b<\/li><li>\u5229\u7528\u4e09\u982d\u808c\u5e36\u52d5\u524d\u81c2\uff0c\u4e0a\u62c9<\/li><\/ol>\n\n\n\n<p>\u4e09\u982d\u808c\u8a13\u7df4\u4e00\u5b9a\u5c11\u4e0d\u4e86\u904e\u982d\u7684\u52d5\u4f5c\uff0c\u5c24\u5176\u662f\u9019\u500b\u6700\u7d93\u5178\u7684\u300c\u4e09\u982d\u904e\u982d\u5c48\u4f38\u300d\uff0c\u9019\u4e5f\u662f\u500b\u4eba\u89ba\u5f97\u611f\u53d7\u5ea6\u5f88\u597d\u7684<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u4e0d\u5efa\u8b70\u99ac\u4e0a\u4f7f\u7528\u9ad8\u78c5\u6578\u5f48\u529b\u5e36\uff0c\u5efa\u8b70\u4f60\u5148\u4f7f\u7528\u4f4e\u78c5\u6578\u5f48\u529b\u5e36\u53bb\u6293\u5230\u9019\u500b\u52d5\u4f5c\u7684\u8a23\u7ac5\uff0c\u4ee5\u53ca\u904b\u52d5\u6a21\u5f0f<\/p>\n\n\n\n<p>\u7b49\u5230\u4f60\u7fd2\u6163\u4e4b\u5f8c\uff0c\u518d\u6162\u6162\u5f80\u4e0a\u589e\u52a0\u78c5\u6578\uff0c\u4f60\u53ef\u4ee5\u96d9\u624b\u7dca\u8cbc\u5728\u4e00\u8d77\uff0c\u4e5f\u53ef\u4ee5\u96d9\u624b\u5206\u958b\u4f86\u589e\u52a0\u96e3\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E4%B8%80%E9%80%B1%E5%BD%88%E5%8A%9B%E5%B8%B6%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>8. \u4e00\u9031\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4ee5\u4e0b\u70ba\u4e00\u9031\u7248\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u661f\u671f\u4e00<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u661f\u671f\u4e8c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u661f\u671f\u4e09<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u661f\u671f\u56db<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u661f\u671f\u4e94<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u661f\u671f\u516d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u661f\u671f\u65e5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u81e5\u59ff\u80f8\u63a8 12*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9ad8\u4f4d\u4e0b\u62c9 12*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e8c\u982d\u5f4e\u8209 15*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8dea\u59ff\u80a9\u63a8 10*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f11\u606f\u65e5<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6df1\u8e72 15*5<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f11\u606f\u65e5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u659c\u593e\u80f8 12*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c48\u9ad4\u5212\u8239 12*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9318\u5f0f\u5f4e\u8209 15*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u55ae\u908a\u5074\u5e73\u8209 12*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f11\u606f\u65e5<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5206\u817f\u8e72 12*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f11\u606f\u65e5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u659c\u593e\u80f8 10*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5750\u59ff\u5212\u8239 12*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e09\u982d\u4e0b\u58d3 12*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7ad9\u59ff\u524d\u5e73\u8209 15*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f11\u606f\u65e5<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u786c\u8209 15*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f11\u606f\u65e5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4f0f\u5730\u633a\u8eab (\u529b\u7aed)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u76f4\u81c2\u4e0b\u58d3 15*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4fef\u8eab\u4e09\u982d\u5c48\u4f38 10*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8dea\u59ff\u81c9\u62c9 15*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f11\u606f\u65e5<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u817f\u5f8c\u52fe 12*4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f11\u606f\u65e5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u63d0\u4f9b\u4e00\u500b\u6700\u8212\u670d\u3001\u53c8\u80fd\u8b93\u4f60\u597d\u597d\u5065\u8eab\u7684\u4e00\u9031\u83dc\u55ae\uff0c\u4f60\u4e5f\u53ef\u4ee5\u6839\u64da\u81ea\u5df1\u7684\u7fd2\u6163\u4f86\u505a\u8abf\u6574<\/p>\n\n\n\n<p>\u672c\u6587\u4e2d\u6240\u6709\u7684\u5f48\u529b\u5e36\u8a13\u7df4\u52d5\u4f5c\uff0c\u90fd\u662f\u6211\u500b\u4eba\u8a8d\u70baCP\u503c\u8f03\u9ad8\u3001\u611f\u53d7\u5ea6\u6bd4\u8f03\u597d\u7684\u52d5\u4f5c\uff0c\u5617\u8a66\u904e\u4e5f\u53ef\u4ee5\u7559\u8a00\u8ddf\u6211\u5206\u4eab\u54e6\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.inhandsports.com\/products\/angles90-dynamic-grips?sl-ref=physicfit\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/an90.png\" alt=\"\" class=\"wp-image-3914\" width=\"203\" height=\"177\"\/><\/a><figcaption><strong><a href=\"https:\/\/www.inhandsports.com\/products\/angles90-dynamic-grips?sl-ref=physicfit\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.inhandsports.com\/products\/angles90-dynamic-grips?sl-ref=physicfit\">(Angles90\u5f48\u529b\u7e69\u5957\u7d44)<\/a><\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u9700\u8981\u8cfc\u8cb7\u5f48\u529b\u7e69\u7684\u670b\u53cb\uff0c\u539f\u50f9<s>3648<\/s>\uff0c\u512a\u60e0\u50f92399\uff01\u8d95\u7dca\u624b\u5200\u8cb7\u8d77\u4f86<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"vL1lPCKl7N\"><a href=\"https:\/\/physicfit.com\/angles90\/\">\u3010Angles90\u52d5\u614b\u8a13\u7df4\u63e1\u628a\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u4f86\u81ea\u7fa9\u5927\u5229\u7684\u539f\u88dd\u9032\u53e3\u7df4\u80cc\u795e\u5668<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Angles90\u52d5\u614b\u8a13\u7df4\u63e1\u628a\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u4f86\u81ea\u7fa9\u5927\u5229\u7684\u539f\u88dd\u9032\u53e3\u7df4\u80cc\u795e\u5668 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/angles90\/embed\/#?secret=vL1lPCKl7N\" data-secret=\"vL1lPCKl7N\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000 \u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E5%81%A5%E8%BA%AB%E5%99%A8%E6%9D%90%E9%81%B8%E8%B3%BC\"><\/span><strong>9. \u5065\u8eab\u5668\u6750\u9078\u8cfc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%AD%B7%E5%85%B7%E9%81%B8%E8%B3%BC%E6%94%BB%E7%95%A5\"><\/span><strong>\u8b77\u5177\u9078\u8cfc\u653b\u7565<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cobra-grips\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u7f8e\u570b\u773c\u93e1\u86c7\u62c9\u529b\u5e36\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u50f9\u683c\u3001\u5916\u578b\u3001\u529f\u80fd\u9762\u9762\u4ff1\u5230\u7684\u5c08\u696d\u7d1a\u62c9\u529b\u5e36<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5065\u8eab\u8170\u5e36\u5168\u653b\u7565\u3011\u63a8\u85a6\u4f60\u978f\u56fa\u6838\u5fc3\u7684\u597d\u5925\u4f34\uff0c\u5065\u8eab\u4e0d\u8170\u75db\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/knee-pads\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/knee-pads\/\">\u30105\u6b3e\u8b77\u819d\u63a8\u85a6\u3011\u5065\u8eab\u3001\u8209\u91cd\u4e00\u6b21\u5230\u4f4d\uff01\u4fdd\u8b77\u819d\u84cb\u7684\u6700\u4f73\u5e6b\u624b\uff0c\u9000\u5316\u6027\u95dc\u7bc0\u708e\u4e5f\u9069\u7528\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/wrist-wrap\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/wrist-wrap\/\">\u3010\u81e5\u63a8\u6700\u4f73\u5e6b\u624b\u30117\u6b3e\u8b77\u8155\u63a8\u85a6\uff1a\u4fdd\u8b77\u4f60\u7684\u624b\u8155\uff0c\u544a\u5225\u53d7\u50b7\u3001\u75bc\u75db\uff01<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%99%A8%E6%9D%90%E9%81%B8%E8%B3%BC%E6%94%BB%E7%95%A5\"><\/span><strong>\u5668\u6750\u9078\u8cfc\u653b\u7565<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/powerblock-intro\/\" target=\"_blank\" rel=\"noreferrer noopener\">(\u5927\u8a73\u89e3) PowerBlock\u53ef\u8abf\u5f0f\u555e\u9234\u7d71\u6574\uff0d\u5168\u7cfb\u5217\u4ecb\u7d39\uff5cU50\u3001U70\u8981\u600e\u9ebc\u8cb7\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u555e\u9234\u63a8\u85a6&amp;\u9078\u8cfc\u6307\u5357-\uff13\u5927\u555e\u9234\u7a2e\u985ePK (\u53ef\u8abf\u5f0f\u555e\u9234\/\u50b3\u7d71\u555e\u9234\u5854\/\u7d44\u5408\u555e\u9234\u7d44)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/homegym-bench\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u81e5\u63a8\u6905\u5168\u653b\u7565\uff1aTOP-5\u63a8\u85a6\uff0c\u591a\u529f\u80fd\u5065\u8eab\u6905\u771f\u7684\u5be6\u7528\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/weight-plates\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u69d3\u7247\u9078\u8cfc\u653b\u7565\uff1aPU\u3001\u5305\u81a0\u3001\u9444\u9435\u4e00\u6b21\u641e\u61c2\uff01\u5065\u529b\u3001\u8209\u91cd\u69d3\u7247\u6709\u751a\u9ebc\u5dee\u5225\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u69d3\u9234\u653b\u7565\uff1a\u898f\u683c\u3001\u7a2e\u985e\u3001\u50f9\u683c\u600e\u9ebc\u9078\uff1f14\u7a2e\u69d3\u9234\u4efb\u4f60\u6311\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/multi-function-rack\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u56db\u5927\u591a\u529f\u80fd\u8a13\u7df4\u6a5f\u63a8\u85a6\uff1aG6 vs S109\u5c45\u5bb6\u5065\u8eab\u4e00\u53f0\u6253\u5929\u4e0b(\u98db\u9ce5\u3001\u53f2\u5bc6\u65af)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/power-rack\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u6df1\u8e72\u67b6\u653b\u7565\uff1a6\u5927\u7a2e\u985e\u4e00\u6b21\u4e86\u89e3\uff01\u50f9\u683c\u3001\u54c1\u724c\u8a72\u600e\u9ebc\u9078\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/gym-flooring\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u512a\u8cea\u5065\u8eab\u5730\u588a\u63a8\u85a6\uff1a\u512a\u529b\u3001\u5448\u5cf0\u8a72\u9078\u54ea\u4e00\u500b\uff1f\u6211\u9069\u5408\u54ea\u4e00\u6b3e\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/angles90\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Angles90\u52d5\u614b\u8a13\u7df4\u63e1\u628a\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u4f86\u81ea\u7fa9\u5927\u5229\u7684\u539f\u88dd\u9032\u53e3\u7df4\u80cc\u795e\u5668<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8F%AF%E8%AA%BF%E7%B3%BB%E5%88%97\"><\/span><strong>\u53ef\u8abf\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-bb0008d2-a33c-48d6-b96d-9c05882aee55\"><li><a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u4e94\u5927\u53ef\u8abf\u5f0f\u555e\u9234\u63a8\u85a6\uff1aNUO 232\u3001U50\u8a72\u9078\u54ea\u4e00\u500b\uff1f\u53f0\u7063\u54c1\u724c\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u69d3\u9234\u5230\u5e95\u503c\u4e0d\u503c\u5f97\u8cb7\uff1f\u529f\u80fd\u3001\u512a\u7f3a\u9ede\u5206\u6790\uff01\uff13\u6b3e\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u58fa\u9234\u63a8\u85a6\uff1a\u8a13\u7df4\u591a\u8b8a\u3001\u4e0d\u4f54\u7a7a\u9593\u7684\u597d\u9078\u64c7\uff01\uff16\u7a2e\u52d5\u4f5c\u8b8a\u5316<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4%E6%94%BB%E7%95%A5\"><\/span><strong>10. \u5176\u4ed6\u8a13\u7df4\u653b\u7565<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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\">\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\">\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=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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-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\">\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%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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\">\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\/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\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/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<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=\"20 Best Exercises You Can Do With A Resistance Band\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/hQ2lHMP4kco?start=509&#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 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