{"id":3897,"date":"2021-07-24T21:26:30","date_gmt":"2021-07-24T13:26:30","guid":{"rendered":"https:\/\/physicfit.com\/?p=3897"},"modified":"2022-09-24T08:51:46","modified_gmt":"2022-09-24T00:51:46","slug":"lat-pulldown","status":"publish","type":"post","link":"https:\/\/physicfit.com\/lat-pulldown\/","title":{"rendered":"\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"},"content":{"rendered":"\n<p>\u300c\u6ed1\u8f2a\u4e0b\u62c9\u300d\u53ef\u4ee5\u8aaa\u662f\u7df4\u80cc\u7684\u5165\u9580\u52d5\u4f5c\uff0c\u4e0d\u8ad6\u4f60\u662f\u525b\u8e0f\u5165\u5065\u8eab\u623f\uff0c\u6216\u662f\u8a13\u7df4\u5f88\u4e45\u7684\u8001\u9ce5<\/p>\n\n\n\n<p>\u4f46\u4f60\u77e5\u9053\u5149\u662f\u4e00\u500b\u7c21\u55ae\u7684\u6ed1\u8f2a\u4e0b\u62c9\u52d5\u4f5c\uff0c\u5c31\u53ef\u4ee5\u884d\u751f\u51fa\u5f88\u591a\u8b8a\u5316\u52d5\u4f5c\uff1f\u523a\u6fc0\u7684\u80cc\u90e8\u808c\u8089\u4e5f\u4e0d\u540c\uff1f<\/p>\n\n\n\n<p>\u800c\u6bcf\u500b\u52d5\u4f5c\u90fd\u6709\u5b83\u7684\u52d5\u4f5c\u539f\u7406\u5b58\u5728\uff0c\u7df4\u80cc\u662f\u6211\u5065\u8eab\u90195\u5e74\u4f86\uff0c\u5c08\u7814\u6700\u591a\u3001\u6700\u4e45\u7684\u90e8\u5206\uff0c\u4e5f\u662f\u6700\u6709\u5fc3\u5f97\u7684\u808c\u7fa4<\/p>\n\n\n\n<p>\u4eca\u5929\u5c31\u8b93\u6211\u900f\u904e\u9019\u7bc7\u6587\u7ae0\uff0c\u4e00\u6b21\u6559\u6703\u4f6010\u7a2e\u4e0d\u540c\u7684\u6ed1\u8f2a\u4e0b\u62c9\u52d5\u4f5c\uff0c\u6253\u9020\u4f60\u7684\u6700\u5f37\u9b3c\u80cc\uff01<\/p>\n\n\n\n<p>( \ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/cable-training\/\">Cable\u6ed1\u8f2a\u8a13\u7df4\u83dc\u55ae<\/a><\/strong> )<\/p>\n\n\n\n<p>\u3000   \u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form Code -->\n<script type=\"text\/javascript\" id=\"lbscript1622568\" 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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=n9oCgYWoJu\" data-secret=\"n9oCgYWoJu\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/forms.gle\/ccu2GMwQQoVoNgQs8\" target=\"_blank\" rel=\"noreferrer noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-661110b6e5a18\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-661110b6e5a18\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E7%B7%B4%E8%83%8C%E5%BF%83%E8%B7%AF%E6%AD%B7%E7%A8%8B\" title=\"\u7df4\u80cc\u5fc3\u8def\u6b77\u7a0b\">\u7df4\u80cc\u5fc3\u8def\u6b77\u7a0b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u5e38\u898b\u554f\u984c\">\u6ed1\u8f2a\u4e0b\u62c9\u5e38\u898b\u554f\u984c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#1_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F%E8%A8%93%E7%B7%B4%E9%83%A8%E4%BD%8D\" title=\"1. \u6ed1\u8f2a\u4e0b\u62c9\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\u8a13\u7df4\u90e8\u4f4d\">1. \u6ed1\u8f2a\u4e0b\u62c9\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\u8a13\u7df4\u90e8\u4f4d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#2_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89_vs_%E5%BC%95%E9%AB%94%E5%90%91%E4%B8%8A\" title=\"2. \u6ed1\u8f2a\u4e0b\u62c9 vs \u5f15\u9ad4\u5411\u4e0a\">2. \u6ed1\u8f2a\u4e0b\u62c9 vs \u5f15\u9ad4\u5411\u4e0a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#3_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%EF%BC%95%E6%AD%A5%E9%A9%9F%E6%95%99%E5%AD%B8\" title=\"3. \u6ed1\u8f2a\u4e0b\u62c9\uff15\u6b65\u9a5f\u6559\u5b78\">3. \u6ed1\u8f2a\u4e0b\u62c9\uff15\u6b65\u9a5f\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E5%8F%96%E5%90%88%E9%81%A9%E9%87%8D%E9%87%8F%E7%9A%84%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%EF%BC%9F\" title=\"Step1. \u5982\u4f55\u9078\u53d6\u5408\u9069\u91cd\u91cf\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff1f\">Step1. \u5982\u4f55\u9078\u53d6\u5408\u9069\u91cd\u91cf\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#Step2_%E5%A6%82%E4%BD%95%E8%AA%BF%E6%95%B4%E5%88%B0%E9%81%A9%E5%90%88%E8%87%AA%E5%B7%B1%E7%9A%84%E6%8F%A1%E8%B7%9D%EF%BC%9F\" title=\"Step2. \u5982\u4f55\u8abf\u6574\u5230\u9069\u5408\u81ea\u5df1\u7684\u63e1\u8ddd\uff1f\">Step2. \u5982\u4f55\u8abf\u6574\u5230\u9069\u5408\u81ea\u5df1\u7684\u63e1\u8ddd\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#Step3_%E8%B5%B7%E5%A7%8B%E4%BD%8D%E7%BD%AE%EF%BC%8C%E6%80%8E%E9%BA%BC%E6%8A%8A%E6%8F%A1%E6%8A%8A%E6%8B%89%E5%88%B0%E5%AE%9A%E9%BB%9E%EF%BC%9F\" title=\"Step3. \u8d77\u59cb\u4f4d\u7f6e\uff0c\u600e\u9ebc\u628a\u63e1\u628a\u62c9\u5230\u5b9a\u9ede\uff1f\">Step3. \u8d77\u59cb\u4f4d\u7f6e\uff0c\u600e\u9ebc\u628a\u63e1\u628a\u62c9\u5230\u5b9a\u9ede\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E7%9A%84%E5%95%9F%E5%8B%95%E8%83%8C%E8%82%8C%EF%BC%9F\" title=\"Step4. \u9810\u5099\u59ff\u52e2\uff0c\u5982\u4f55\u6b63\u78ba\u7684\u555f\u52d5\u80cc\u808c\uff1f\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u5982\u4f55\u6b63\u78ba\u7684\u555f\u52d5\u80cc\u808c\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%EF%BC%8C%E8%A1%8C%E7%A8%8B%E9%9C%80%E8%A6%81%E5%A4%9A%E5%AE%8C%E6%95%B4%EF%BC%9F\" title=\"Step5. \u5b8c\u6210\u4e00\u4e0b\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u884c\u7a0b\u9700\u8981\u591a\u5b8c\u6574\uff1f\">Step5. \u5b8c\u6210\u4e00\u4e0b\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u884c\u7a0b\u9700\u8981\u591a\u5b8c\u6574\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#4_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E7%9A%843%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"4. \u6ed1\u8f2a\u4e0b\u62c9\u76843\u500b\u5e38\u898b\u932f\u8aa4\">4. \u6ed1\u8f2a\u4e0b\u62c9\u76843\u500b\u5e38\u898b\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E2%9D%B6_%E9%81%8E%E5%A4%9A%E7%9A%84%E7%94%A9%E5%8B%95\" title=\"\u2776 \u904e\u591a\u7684\u7529\u52d5\">\u2776 \u904e\u591a\u7684\u7529\u52d5<\/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\/lat-pulldown\/#%E2%9D%B7_%E8%A1%8C%E7%A8%8B%E5%A4%AA%E7%9F%AD\" title=\"\u2777 \u884c\u7a0b\u592a\u77ed\">\u2777 \u884c\u7a0b\u592a\u77ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E2%9D%B8_%E8%BA%AB%E9%AB%94%E5%A4%AA%E7%9B%B4\" title=\"\u2778 \u8eab\u9ad4\u592a\u76f4\">\u2778 \u8eab\u9ad4\u592a\u76f4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#5_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%B0%88%E6%B3%A8%E5%9C%A8%E6%85%A2%E9%80%9F%E5%9B%9E%E6%94%BE\" title=\"5. \u6ed1\u8f2a\u4e0b\u62c9\u5c0f\u6280\u5de7\uff1a\u5c08\u6ce8\u5728\u6162\u901f\u56de\u653e\">5. \u6ed1\u8f2a\u4e0b\u62c9\u5c0f\u6280\u5de7\uff1a\u5c08\u6ce8\u5728\u6162\u901f\u56de\u653e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#6_%E8%AE%8A%E5%8C%96%E5%BC%8F%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89_%E2%80%93_10%E7%A8%AE\" title=\"6. \u8b8a\u5316\u5f0f\u6ed1\u8f2a\u4e0b\u62c9 &#8211; 10\u7a2e\">6. \u8b8a\u5316\u5f0f\u6ed1\u8f2a\u4e0b\u62c9 &#8211; 10\u7a2e<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E7%82%BA%E4%BB%80%E9%BA%BC%E4%B8%8D%E5%90%8C%E6%8F%A1%E8%B7%9D%EF%BC%9F%E4%B8%8D%E5%90%8C%E6%96%B9%E5%90%91%EF%BC%9F%E6%9C%83%E5%88%BA%E6%BF%80%E5%88%B0%E4%B8%8D%E5%90%8C%E4%BD%8D%E7%BD%AE%EF%BC%9F\" title=\"\u70ba\u4ec0\u9ebc\u4e0d\u540c\u63e1\u8ddd\uff1f\u4e0d\u540c\u65b9\u5411\uff1f\u6703\u523a\u6fc0\u5230\u4e0d\u540c\u4f4d\u7f6e\uff1f\">\u70ba\u4ec0\u9ebc\u4e0d\u540c\u63e1\u8ddd\uff1f\u4e0d\u540c\u65b9\u5411\uff1f\u6703\u523a\u6fc0\u5230\u4e0d\u540c\u4f4d\u7f6e\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F1%E3%80%80%E6%AD%A3%E6%89%8B_%E7%AA%84%E6%8F%A1\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f1\u3000\u6b63\u624b + \u7a84\u63e1\">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f1\u3000\u6b63\u624b + \u7a84\u63e1<\/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\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F2%E3%80%80%E6%AD%A3%E6%89%8B_%E4%B8%AD%E6%8F%A1%E8%B7%9D_%E4%B8%80%E8%88%AC\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f2\u3000\u6b63\u624b + \u4e2d\u63e1\u8ddd (\u4e00\u822c)\">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f2\u3000\u6b63\u624b + \u4e2d\u63e1\u8ddd (\u4e00\u822c)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F3%E3%80%80%E6%AD%A3%E6%89%8B_%E5%AF%AC%E6%8F%A1\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f3\u3000\u6b63\u624b + \u5bec\u63e1        \">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f3\u3000\u6b63\u624b + \u5bec\u63e1        <\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F4%E3%80%80%E5%8F%8D%E6%89%8B_%E7%AA%84%E6%8F%A1\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f4\u3000\u53cd\u624b + \u7a84\u63e1\">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f4\u3000\u53cd\u624b + \u7a84\u63e1<\/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\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F5%E3%80%80%E5%8F%8D%E6%89%8B_%E4%B8%AD%E6%8F%A1%E8%B7%9D\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f5\u3000\u53cd\u624b + \u4e2d\u63e1\u8ddd\">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f5\u3000\u53cd\u624b + \u4e2d\u63e1\u8ddd<\/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\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F6%E3%80%80%E5%B0%8D%E6%8F%A1_%E7%AA%84%E6%8F%A1\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f6\u3000\u5c0d\u63e1 + \u7a84\u63e1\">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f6\u3000\u5c0d\u63e1 + \u7a84\u63e1<\/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\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F7%E3%80%80%E5%B0%8D%E6%8F%A1_%E4%B8%AD%E6%8F%A1%E8%B7%9D\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f7\u3000\u5c0d\u63e1 + \u4e2d\u63e1\u8ddd\">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f7\u3000\u5c0d\u63e1 + \u4e2d\u63e1\u8ddd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F8%E3%80%80%E5%B0%8D%E6%8F%A1_%E5%AF%AC%E6%8F%A1\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f8\u3000\u5c0d\u63e1 + \u5bec\u63e1\">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f8\u3000\u5c0d\u63e1 + \u5bec\u63e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F9%E3%80%80%E9%A0%B8%E5%BE%8C_%E4%B8%AD%E6%8F%A1%E8%B7%9D\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f9\u3000\u9838\u5f8c + \u4e2d\u63e1\u8ddd\">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f9\u3000\u9838\u5f8c + \u4e2d\u63e1\u8ddd<\/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\/lat-pulldown\/#%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F10%E3%80%80%E5%96%AE%E9%82%8A%E4%B8%8B%E6%8B%89\" title=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f10\u3000\u55ae\u908a\u4e0b\u62c9\">\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f10\u3000\u55ae\u908a\u4e0b\u62c9<\/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\/lat-pulldown\/#%E7%B8%BD%E7%B5%90\" title=\"\u7e3d\u7d50\">\u7e3d\u7d50<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#7_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\" title=\"7. \u6ed1\u8f2a\u4e0b\u62c9\u5e38\u898b\u554f\u984c FAQ\">7. \u6ed1\u8f2a\u4e0b\u62c9\u5e38\u898b\u554f\u984c FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#Q1%EF%BC%9A%E5%9C%A8%E5%81%9A%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E6%99%82%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A9%B2%E4%B8%8D%E8%A9%B2%E5%9B%BA%E5%AE%9A%E8%82%A9%E8%83%9B%E9%AA%A8%EF%BC%9F\" title=\"Q1\uff1a\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u5230\u5e95\u8a72\u4e0d\u8a72\u56fa\u5b9a\u80a9\u80db\u9aa8\uff1f\">Q1\uff1a\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u5230\u5e95\u8a72\u4e0d\u8a72\u56fa\u5b9a\u80a9\u80db\u9aa8\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#Q2%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%8F%AF%E4%BB%A5%E5%81%9A%E5%BE%88%E9%87%8D%EF%BC%8C%E4%BD%86%E5%BC%95%E9%AB%94%E5%90%91%E4%B8%8A%E5%8D%BB%E6%8B%89%E4%B8%8D%E8%B5%B7%E4%BE%86%EF%BC%9F\" title=\"Q2\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u6ed1\u8f2a\u4e0b\u62c9\u53ef\u4ee5\u505a\u5f88\u91cd\uff0c\u4f46\u5f15\u9ad4\u5411\u4e0a\u537b\u62c9\u4e0d\u8d77\u4f86\uff1f\">Q2\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u6ed1\u8f2a\u4e0b\u62c9\u53ef\u4ee5\u505a\u5f88\u91cd\uff0c\u4f46\u5f15\u9ad4\u5411\u4e0a\u537b\u62c9\u4e0d\u8d77\u4f86\uff1f<\/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\/lat-pulldown\/#Q3%EF%BC%9A%E6%88%91%E5%9C%A8%E5%81%9A%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E6%99%82%EF%BC%8C%E5%A5%BD%E5%83%8F%E6%9C%89%E9%BB%9E%E5%B7%A6%E5%8F%B3%E6%96%BD%E5%8A%9B%E4%B8%8D%E5%9D%87\" title=\"Q3\uff1a\u6211\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u597d\u50cf\u6709\u9ede\u5de6\u53f3\u65bd\u529b\u4e0d\u5747\">Q3\uff1a\u6211\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u597d\u50cf\u6709\u9ede\u5de6\u53f3\u65bd\u529b\u4e0d\u5747<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#Q4%EF%BC%9A%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%88%B0%E5%BA%95%E8%A9%B2%E6%8B%89%E5%88%B0%E4%B8%8B%E5%B7%B4%EF%BC%9F%E9%82%84%E6%98%AF%E8%83%B8%E5%8F%A3%EF%BC%9F\" title=\"Q4\uff1a\u6ed1\u8f2a\u4e0b\u62c9\u5230\u5e95\u8a72\u62c9\u5230\u4e0b\u5df4\uff1f\u9084\u662f\u80f8\u53e3\uff1f\">Q4\uff1a\u6ed1\u8f2a\u4e0b\u62c9\u5230\u5e95\u8a72\u62c9\u5230\u4e0b\u5df4\uff1f\u9084\u662f\u80f8\u53e3\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#Q5%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%9C%89%E4%BA%9B%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E6%A9%9F%EF%BC%8C%E5%81%9A%E8%B5%B7%E4%BE%86%E6%AF%94%E8%BC%83%E9%87%8D%EF%BC%9F\" title=\"Q5\uff1a\u70ba\u4ec0\u9ebc\u6709\u4e9b\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\uff0c\u505a\u8d77\u4f86\u6bd4\u8f03\u91cd\uff1f\">Q5\uff1a\u70ba\u4ec0\u9ebc\u6709\u4e9b\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\uff0c\u505a\u8d77\u4f86\u6bd4\u8f03\u91cd\uff1f<\/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\/lat-pulldown\/#Q6%EF%BC%9A%E6%AF%8F%E6%AC%A1%E5%81%9A%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E6%99%82%EF%BC%8C%E5%89%8D%E8%87%82%E3%80%81%E4%BA%8C%E9%A0%AD%E9%83%BD%E5%85%88%E9%85%B8%EF%BC%8C%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q6\uff1a\u6bcf\u6b21\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u524d\u81c2\u3001\u4e8c\u982d\u90fd\u5148\u9178\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f\">Q6\uff1a\u6bcf\u6b21\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u524d\u81c2\u3001\u4e8c\u982d\u90fd\u5148\u9178\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#8_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%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-39\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%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-40\" href=\"https:\/\/physicfit.com\/lat-pulldown\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%83%8C%E5%BF%83%E8%B7%AF%E6%AD%B7%E7%A8%8B\"><\/span><strong>\u7df4\u80cc\u5fc3\u8def\u6b77\u7a0b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u76f8\u4fe1\u6211\uff0c\u4e00\u958b\u59cb\u63a5\u89f8\u5230\u5065\u8eab\u623f\u8a13\u7df4\u6642\uff0c\u6211\u4e5f\u8ddf\u5f88\u591a\u4eba\u4e00\u6a23\uff0c\u6bcf\u6b21\u7b2c\u4e00\u500b\u52d5\u4f5c\u5c31\u662f\u505a\u6ed1\u8f2a\u4e0b\u62c9<\/p>\n\n\n\n<p>\u800c\u4e14\u4e00\u5b9a\u90fd\u662f\u63e1\u5230\u6700\u5bec\u7684\u4f4d\u7f6e\uff0c\u56e0\u70ba\u6211\u76f8\u4fe1\u63e1\u8d8a\u5bec\uff0c\u80cc\u5c31\u7df4\u7684\u8d8a\u5bec\uff0c\u7d44\u6578\u8ddf\u6b21\u6578\u4e5f\u90fd\u662f\u9ad8\u7684\u5687\u4eba<\/p>\n\n\n\n<p>\u525b\u958b\u59cb\u9019\u6a23\u505a\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u53ef\u80fd\u6703\u8b93\u4f60\u7684\u80cc\u808c\u6709\u5c0f\u5e45\u5ea6\u7684\u6210\u9577\uff0c\u611f\u53d7\u5ea6\u3001\u808c\u8089\u5ef6\u9072\u6027\u9178\u75db\u90fd\u662f\u5f88\u5f37\u70c8\u7684<\/p>\n\n\n\n<p>\u4f46\u7576\u6211\u9019\u6a23\u6301\u7e8c\u7df4\u4e862\uff5e3\u500b\u6708\u7684\u6ed1\u8f2a\u4e0b\u62c9\u5f8c\uff0c\u767c\u73fe\u4e8b\u5be6\u597d\u50cf\u4e0d\u662f\u9019\u6a23\uff1f\u80cc\u808c\u7684\u611f\u53d7\u5ea6\u600e\u9ebc\u8d8a\u4f86\u8d8a\u5dee\uff1f<\/p>\n\n\n\n<p>\u7576\u7136\u6211\u7576\u6642\u4e5f\u662f\u5fc3\u60c5\u4e00\u5ea6\u975e\u5e38\u4f4e\u843d\uff0c\u5c31\u56e0\u70ba\u300c\u6211\u7684\u80cc\u808c\u4e0d\u518d\u6709\u8b8a\u5316\u4e86\u300d\uff0c\u96e3\u9053\u6211\u8981\u5c31\u6b64\u653e\u68c4\uff1f<\/p>\n\n\n\n<p>\u56e0\u6b64\u6211\u5f8c\u4f86\u70ba\u4e86\u52a0\u5f37\u81ea\u5df1\u7684\u80cc\u808c\uff0c\u7814\u7a76\u3001\u5617\u8a66\u5404\u7a2e\u4e0d\u540c\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u6700\u5f8c\u9818\u609f\u51fa\u4e86\u9019\u4e9b\u52d5\u4f5c\u7684\u539f\u7406<\/p>\n\n\n\n<p>\u6211\u4e5f\u5e0c\u671b\u80fd\u85c9\u7531\u9019\u7bc7\u6587\u7ae0\u4f86\u5e6b\u52a9\u4f60\u597d\u597d\u8a8d\u8b58\u300c\u6ed1\u8f2a\u4e0b\u62c9\u300d\u9019\u500b\u7d93\u5178\u7684\u52d5\u4f5c\uff0c\u8b93\u4f60\u518d\u6b21\u611b\u4e0a\u5065\u8eab<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/\u6211\u7684\u80cc\u808c.jpg\" alt=\"\u6211\u7684\u80cc\u808c\u8a13\u7df4\u7d93\u9a57\" class=\"wp-image-3900\" width=\"212\" height=\"257\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/\u6211\u7684\u80cc\u808c.jpg 281w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/\u6211\u7684\u80cc\u808c-247x300.jpg 247w\" sizes=\"(max-width: 212px) 100vw, 212px\" \/><\/figure><\/div>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<p>\u4e0a\u5716\u662f\u73fe\u5728\u7684\u6211\uff0c\u7576\u7136\u4e5f\u662f\u7d2f\u7a4d\u4e865\u5e74\u7684\u935b\u934a\u624d\u6703\u6709\u73fe\u5728\u9019\u4e00\u9ede\u6210\u679c<\/p>\n\n\n\n<p>\u6c92\u6709\u4efb\u4f55\u6377\u5f91\u53ef\u4ee5\u8d70\uff0c\u4f46\u6b63\u78ba\u7684\u89c0\u5ff5\u548c\u52d5\u4f5c\uff0c\u53ef\u4ee5\u8b93\u4f60\u96e2\u76ee\u6a19\u8d8a\u4f86\u8d8a\u8fd1<\/p>\n\n\n\n<p>\u5c31\u8b93\u6211\u5e36\u4f60\u4e00\u8d77\u4f86\u5b78\u7fd2\u300c\u6ed1\u8f2a\u4e0b\u62c9\u300d\u9019\u500b\u52d5\u4f5c\u5427 \u2193<\/p>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"TIEq6ZaOcn\"><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=TIEq6ZaOcn\" data-secret=\"TIEq6ZaOcn\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9\u5e38\u898b\u554f\u984c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/pulldown.jpg\" alt=\"\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\" class=\"wp-image-1587\" width=\"176\" height=\"295\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/pulldown.jpg 356w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/pulldown-179x300.jpg 179w\" sizes=\"(max-width: 176px) 100vw, 176px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6ed1\u8f2a\u4e0b\u62c9\u53ef\u4ee5\u8aaa\u662f\u6700\u7c21\u55ae\uff0c\u53c8\u53ef\u4ee5\u8aaa\u662f\u4e0d\u7c21\u55ae\u7684\u52d5\u4f5c\uff0c\u70ba\u4f55\u6703\u5982\u6b64\u77db\u76fe\uff1f<\/p>\n\n\n\n<p>\u56e0\u70ba\u6ed1\u8f2a\u4e0b\u62c9\u6bd4\u8d77\u5f88\u591a\u52d5\u4f5c\uff0c\u7684\u78ba\u6bd4\u8f03\u5bb9\u6613\u4e0a\u624b\uff0c\u4f46\u540c\u6642\u53c8\u662f\u6700\u591a\u4eba\u505a\u932f\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u70ba\uff15\u500b\u6700\u5e38\u898b\u7684\u6ed1\u8f2a\u4e0b\u62c9\u554f\u984c\uff0c\u53ef\u4ee5\u5148\u6aa2\u8996\u4e00\u4e0b\u81ea\u5df1\uff1a<\/p>\n\n\n\n<ul><li>\u70ba\u4ec0\u9ebc\u6211\u7684\u6ed1\u8f2a\u4e0b\u62c9\u611f\u53d7\u5ea6\u5f88\u5dee\uff1f<\/li><li>\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u5de6\u53f3\u65bd\u529b\u4e0d\u5e73\u5747\uff1f<\/li><li>\u6ed1\u8f2a\u4e0b\u62c9\u505a\u591a\u6b21\u6578\u6642\uff0c\u6703\u6709\u7121\u529b\u611f\uff1f<\/li><li>\u505a\u5927\u91cd\u91cf\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u624b\u52fe\u4e0d\u5230\u63e1\u628a\uff1f<\/li><li>\u6bcf\u6b21\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u4e8c\u982d\u3001\u524d\u81c2\u90fd\u5148\u9178\uff1f<\/li><\/ul>\n\n\n\n<p>\u91dd\u5c0d\u9019\u4e9b\u6ed1\u8f2a\u4e0b\u62c9\u7684\u554f\u984c\uff0c\u90fd\u6703\u5728\u672c\u6587\u4e2d\u70ba\u4f60\u89e3\u7b54 \u2193<\/p>\n\n\n\n<p>\u3000   \u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"KTsBxy2CC8\"><a href=\"https:\/\/physicfit.com\/grip-strength\/\">\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\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=\"\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/grip-strength\/embed\/#?secret=KTsBxy2CC8\" data-secret=\"KTsBxy2CC8\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F%E8%A8%93%E7%B7%B4%E9%83%A8%E4%BD%8D\"><\/span><strong>1. \u6ed1\u8f2a\u4e0b\u62c9\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\u8a13\u7df4\u90e8\u4f4d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/lat-pulldown.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\u8a13\u7df4\u90e8\u4f4d\" class=\"wp-image-3906\" width=\"370\" height=\"246\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/lat-pulldown.jpg 316w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/lat-pulldown-300x199.jpg 300w\" sizes=\"(max-width: 370px) 100vw, 370px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/zh.m.wikipedia.org\/wiki\/%E8%83%8C%E9%83%A8%E4%B8%8B%E6%8B%89\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/zh.m.wikipedia.org\/wiki\/%E8%83%8C%E9%83%A8%E4%B8%8B%E6%8B%89\">\u6ed1\u8f2a\u4e0b\u62c9<\/a><\/strong>\uff0c<strong>Lat Pulldown<\/strong>\uff0c\u662f\u80cc\u808c\u8a13\u7df4\u7684\u5165\u9580\u52d5\u4f5c\uff0c\u6307\u7684\u662f\u5229\u7528\u6ed1\u8f2a\u6a5f\u9032\u884c\u7684\u80cc\u90e8\u5782\u76f4\u4e0b\u62c9\u52d5\u4f5c<\/p>\n\n\n\n<p>\u800c\u6ed1\u8f2a\u4e0b\u62c9\u4e3b\u8981\u8a13\u7df4\u7684\u808c\u7fa4\u6709\uff1a\u83f1\u5f62\u808c\u3001\u659c\u65b9\u808c\u3001\u95ca\u80cc\u808c\u3001\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u3001\u8c4e\u810a\u808c<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u9084\u6703\u4f7f\u7528\u5230\u524d\u81c2\u3001\u4e8c\u982d\u808c\u3001\u4e09\u982d\u808c\u3001\u7684\u8f14\u52a9\uff0c\u4ee5\u53ca\u8179\u90e8\u6838\u5fc3\u3001\u8170\u690e\u7684\u7a69\u5b9a<\/p>\n\n\n\n<p>\u6839\u64da\u4e0d\u540c\u7684\u6ed1\u8f2a\u4e0b\u62c9\u63e1\u6cd5\uff0c\u53ef\u4ee5\u7df4\u5230\u4e0d\u540c\u7684\u80cc\u90e8\u808c\u7fa4\uff0c\u4e26\u4e0d\u662f\u53ea\u80fd\u7df4\u5230\u95ca\u80cc\u808c\u800c\u5df2\u54e6\uff01<\/p>\n\n\n\n<p>\u672c\u6587\u7684\u64b0\u5beb\u76ee\u7684\uff0c\u5c31\u662f\u8981\u628a\u6211\u5065\u8eab5\u5e74\u4ee5\u4f86\u6240\u7d71\u8a08\u7684\u300c10\u7a2e\u6ed1\u8f2a\u4e0b\u62c9\u300d\uff0c\u4e00\u6b21\u4ea4\u7d66\u4f60<\/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=\"o1P0P692cx\"><a href=\"https:\/\/physicfit.com\/cable-attachments\/\">\u3010Homegym\u3011\u8a13\u7df4\u63e1\u628a\u653b\u7565\uff1aAngles90\u3001MAG\u5230\u5e95\u54ea\u4e00\u500b\u624d\u662f\u7df4\u80cc\u795e\u5668\uff1f5\u6b3e\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Homegym\u3011\u8a13\u7df4\u63e1\u628a\u653b\u7565\uff1aAngles90\u3001MAG\u5230\u5e95\u54ea\u4e00\u500b\u624d\u662f\u7df4\u80cc\u795e\u5668\uff1f5\u6b3e\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/cable-attachments\/embed\/#?secret=o1P0P692cx\" data-secret=\"o1P0P692cx\" 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\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89_vs_%E5%BC%95%E9%AB%94%E5%90%91%E4%B8%8A\"><\/span><strong>2. \u6ed1\u8f2a\u4e0b\u62c9 vs \u5f15\u9ad4\u5411\u4e0a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u8981\u548c\u4f60\u804a\u804a\u6700\u591a\u4eba\u559c\u6b61\u554f\u7684\u554f\u984c\uff1a\u300c\u6ed1\u8f2a\u4e0b\u62c9\u5230\u5e95\u8981\u505a\u5230\u591a\u91cd\uff0c\u624d\u53ef\u4ee5\u62c9\u8d77\u4e00\u4e0b\u5f15\u9ad4\u5411\u4e0a\uff1f\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/lat-pulldown-pull-up.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9 vs \u5f15\u9ad4\u5411\u4e0a\" class=\"wp-image-3907\" width=\"368\" height=\"206\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6ed1\u8f2a\u4e0b\u62c9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5f15\u9ad4\u5411\u4e0a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80cc\u808c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80cc\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8f14\u52a9\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u524d\u81c2<br>\u4e8c\u982d\u808c<br>\u4e09\u982d\u808c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u524d\u81c2<br>\u4e8c\u982d\u808c<br>\u4e09\u982d\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7a69\u5b9a\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8179\u90e8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8179\u90e8<br>\u4e0b\u80a2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9810\u5099\u59ff\u52e2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5750\u59ff<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7ad9\u59ff<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u5165\u9580\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63e1\u628a\u63e1\u628a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6b63\u63e1<br>\u53cd\u63e1<br>\u5c0d\u63e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6b63\u63e1<br>\u53cd\u63e1<br>\u5c0d\u63e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u64cd\u4f5c\u5668\u5177<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6ed1\u8f2a\u4e0b\u62c9\u6a5f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u55ae\u69d3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u904b\u52d5\u9700\u6c42<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u59ff\u52e2\u6b63\u78ba<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u795e\u7d93\u9023\u7d50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u662f\u300c\u6ed1\u8f2a\u4e0b\u62c9\u300d\u548c\u300c\u5f15\u9ad4\u5411\u4e0a\u300d\u7684\u6bd4\u8f03<\/p>\n\n\n\n<p>\u9019\u5169\u7a2e\u904b\u52d5\u540c\u6a23\u90fd\u662f\u7df4\u80cc\u7684\u7d93\u5178\u52d5\u4f5c\uff0c\u5373\u4f7f\u4f60\u89ba\u5f97\u9019\u4e4b\u9593\u7684\u95dc\u4fc2\u518d\u50cf\uff0c\u90fd\u9084\u662f\u4e0d\u80fd\u4e92\u76f8\u53d6\u4ee3<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\u5728<strong>\u7a69\u5b9a\u808c\u7fa4<\/strong>\u3001<strong>\u9810\u5099\u59ff\u52e2<\/strong>\u3001<strong>\u5165\u9580\u96e3\u5ea6<\/strong>\u3001<strong>\u64cd\u4f5c\u5668\u5177<\/strong>\u3001<strong>\u904b\u52d5\u9700\u6c42<\/strong>\u9019\u5e7e\u9ede\u90fd\u662f\u6709\u5dee\u7570\u7684<\/p>\n\n\n\n<p>\u5148\u5f9e\u9810\u5099\u59ff\u52e2\u958b\u59cb\u804a\u8d77\uff0c\u56e0\u70ba\u4e00\u822c\u7684\u5f15\u9ad4\u5411\u4e0a\u90fd\u662f\u7ad9\u8457\u9032\u884c\uff0c\u800c\u6ed1\u8f2a\u4e0b\u62c9\u5247\u662f\u5750\u8457\u9032\u884c<\/p>\n\n\n\n<p>\u300c\u4e0b\u80a2\u4f7f\u7528\u591a\u5be1\u300d\u5230\u9019\u9ede\uff0c\u5c0d\u65bc\u904b\u52d5\u6574\u9ad4\u7684\u96e3\u5ea6\uff0c\u5354\u8abf\u6027\u7684\u9700\u6c42\u53c8\u4e0d\u4e00\u6a23\u4e86\uff0c\u901a\u5e38\u4e0b\u80a2\u9700\u6c42\u8d8a\u591a\uff0c\u96e3\u5ea6\u8d8a\u9ad8<\/p>\n\n\n\n<p>\u4e5f\u4e0d\u662f\u8aaa\u6ed1\u8f2a\u4e0b\u62c9\u5b8c\u5168\u4e0d\u7528\u4e0b\u80a2\u4f86\u652f\u6490\uff0c\u53ea\u662f\u5df2\u7d93\u6709\u817f\u64cb\u677f\u4e86\uff0c\u4f60\u7684\u4e0b\u80a2\u767c\u529b\u53ef\u4ee5\u8aaa\u662f\u5e7e\u4e4e\u90fd\u4e0d\u9700\u8981\u7684<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u60f3\u50cf\u81ea\u5df1\u5168\u8eab\u7684\u529b\u91cf\u5c31\u662f100\uff05\uff0c\u7576\u4f60\u53ea\u6709\u4e0a\u80a2\u9700\u8981\u767c\u529b\uff0c\u90a3\u5c31100\uff05\u7684\u529b\u91cf\u90fd\u5206\u914d\u5728\u4e0a\u9762\u5c31\u597d<\/p>\n\n\n\n<p>\u4f46\u7576\u4f60\u9084\u9700\u8981\u52a0\u5165\u4e0b\u80a2\u7684\u767c\u529b\u7a69\u5b9a\u6642\uff0c\u90a3\u662f\u4e0d\u662f\u5c31\u6709\u53ef\u80fd\u8b8a\u6210\u4e0a\u80a250\uff05\u3001\u4e0b\u80a250\uff05\u4e86<\/p>\n\n\n\n<p>\u529b\u91cf\u4e00\u4f46\u88ab\u5206\u6563\u4e86\uff0c\u96e3\u5ea6\u81ea\u7136\u4e5f\u6703\u63d0\u9ad8\uff0c\u800c\u5f15\u9ad4\u5411\u4e0a\u53c8\u662f\u975e\u5e38\u8b1b\u7a76\u300c\u795e\u7d93\u9023\u7d50\u300d\u7684\u904b\u52d5<\/p>\n\n\n\n<p>\u4e0d\u5149\u53ea\u662f\u4f60\u7684\u4e0a\u4e0b\u80a2\u8981\u77e5\u9053\u5982\u4f55\u767c\u529b\uff0c\u66f4\u9700\u8981\u900f\u904e\u53cd\u8986\u7684\u7df4\u7fd2\uff0c\u5f15\u9ad4\u5411\u4e0a\u624d\u6709\u53ef\u80fd\u9032\u6b65<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u6700\u5f8c\u7684\u7d50\u8ad6\u662f\uff1a\u300c\u6ed1\u8f2a\u4e0b\u62c9\u4e26\u4e0d\u9069\u5408\u4f5c\u70ba\u5f15\u9ad4\u5411\u4e0a\u7684\u9000\u968e\u904b\u52d5\uff01\u66f4\u4e0d\u80fd\u4e92\u76f8\u53d6\u4ee3\u300d<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u771f\u7684\u60f3\u8981\u8d95\u5feb\u9054\u6210\u4eba\u751f\u7684\u7b2c\u4e00\u4e0b\u5f15\u9ad4\u5411\u4e0a\uff0c\u53ef\u4ee5\u53c3\u8003\uff08<a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/pull-up-guide\/\"><strong>\u5f15\u9ad4\u5411\u4e0a\u653b\u7565<\/strong><\/a>\uff09\uff0c\u88e1\u9762\u6709\u66f4\u8a73\u7d30\u7684\u6559\u5b78<\/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=\"272nuPZHPr\"><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/pull-up-guide\/embed\/#?secret=272nuPZHPr\" data-secret=\"272nuPZHPr\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%EF%BC%95%E6%AD%A5%E9%A9%9F%E6%95%99%E5%AD%B8\"><\/span><strong>3. \u6ed1\u8f2a\u4e0b\u62c9\uff15\u6b65\u9a5f\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u96d6\u7136\u672c\u6587\u6703\u8ddf\u4f60\u63d0\u523010\u7a2e\u4e0d\u540c\u7684\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u63db\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f46\u5728\u4ecb\u7d39\u524d\uff0c\u9084\u662f\u8981\u5148\u6559\u4f60\u300c\u4e00\u822c\u6b63\u5e38\u7248\u300d\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff1a<\/p>\n\n\n\n<ol><li><strong>\u627e\u5230\u6700\u9069\u5408\u81ea\u5df1\u7684\u6ed1\u8f2a\u4e0b\u62c9\u91cd\u91cf<\/strong><\/li><li><strong>\u8abf\u6574\u597d\u6ed1\u8f2a\u4e0b\u62c9\u7684\u63e1\u8ddd\uff0c\u4ee5\u6700\u8212\u9069\u70ba\u4e3b<\/strong><\/li><li><strong>\u8abf\u6574\u64cb\u817f\uff0c\u7531\u4e0a\u81f3\u4e0b\u5c07\u63e1\u628a\u5e36\u81f3\u5b9a\u9ede<\/strong><\/li><li><strong>\u4e0b\u58d3\u80a9\u80db\uff0c\u524d\u92f8\u808c\u767c\u529b\u7a69\u56fa\u4e0a\u80a2<\/strong><\/li><li><strong>\u4ee5\u80cc\u808c\u611f\u53d7\u5ea6\u70ba\u4e3b\uff0c\u76e1\u53ef\u80fd\u4f7f\u884c\u7a0b\u6700\u5b8c\u6574<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E5%8F%96%E5%90%88%E9%81%A9%E9%87%8D%E9%87%8F%E7%9A%84%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5982\u4f55\u9078\u53d6\u5408\u9069\u91cd\u91cf\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u5750\u59ff\u5212\u8239-\u91cd\u91cf.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u91cd\u91cf\" class=\"wp-image-3065\" width=\"221\" height=\"289\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u5750\u59ff\u5212\u8239-\u91cd\u91cf.jpg 313w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/03\/\u5750\u59ff\u5212\u8239-\u91cd\u91cf-230x300.jpg 230w\" sizes=\"(max-width: 221px) 100vw, 221px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9996\u5148\uff0c\u4f60\u4e00\u5b9a\u8981\u5148\u9078\u4e00\u500b\u5408\u9069\u7684\u6ed1\u8f2a\u4e0b\u62c9\u91cd\u91cf\u4f5c\u70ba\u300c\u6696\u8eab\u300d\uff0c\u4e0d\u5efa\u8b70\u99ac\u4e0a\u9032\u5165\u6b63\u5f0f\u7d44<\/p>\n\n\n\n<p>\u5e73\u5e38\u6c92\u6709\u5065\u8eab\u7fd2\u6163\u7684\u65b0\u624b\uff0c\u5efa\u8b70\u6696\u8eab\u91cd\u91cf\u53ef\u4ee5\u5f9e\u9ad4\u91cd\u768410\uff5e20\uff05\u958b\u59cb\u9032\u884c\u3002\u4f8b\u5982\uff1a70\u516c\u65a4\u7684\u4eba\uff0c\u5f9e7\uff5e10\u516c\u65a4\u958b\u59cb<\/p>\n\n\n\n<p>\u4e5f\u53ef\u4ee5\u76f4\u63a5\u628a\u63d2\u92b7\u63d2\u52302\u30013\u7247\u52a0\u91cd\u7247\u7684\u4f4d\u7f6e\uff0c\u6b63\u5f0f\u7d44\u518d\u4ee5\u9ad4\u91cd\u768420\uff5e30\uff05\u9032\u884c\uff0c\u4e5f\u5c31\u662f\u5927\u7d0415\uff5e20\u516c\u65a4<\/p>\n\n\n\n<p>\u5982\u679c\u5e73\u5e38\u5c31\u6709\u904b\u52d5\u7fd2\u6163\u3001\u52de\u529b\u6d3b\u52d5\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e&nbsp;\u9ad4\u91cd\u768420\uff5e30\uff05\u958b\u59cb\u9032\u884c\u3002\u4f8b\u5982\uff1a70\u516c\u65a4\u7684\u4eba\uff0c\u5f9e15\uff5e20\u516c\u65a4\u958b\u59cb<\/p>\n\n\n\n<p>\u6b63\u5f0f\u7d44\u7684\u8a71\uff0c\u518d\u5f9e\u5927\u7d045\u30016\u52a0\u91cd\u7247\u958b\u59cb\uff0c\u4e5f\u5c31\u662f\u5927\u7d0425\uff5e30\u516c\u65a4\u5de6\u53f3\uff0c\u8996\u81ea\u8eab\u72c0\u6cc1\u518d\u4e00\u7247\u4e00\u7247\u5f80\u4e0a\u589e\u52a0<\/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=\"Step2_%E5%A6%82%E4%BD%95%E8%AA%BF%E6%95%B4%E5%88%B0%E9%81%A9%E5%90%88%E8%87%AA%E5%B7%B1%E7%9A%84%E6%8F%A1%E8%B7%9D%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u5982\u4f55\u8abf\u6574\u5230\u9069\u5408\u81ea\u5df1\u7684\u63e1\u8ddd\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/\u6ed1\u8f2a\u4e0b\u62c9-\u63e1\u8ddd.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u63e1\u8ddd\" class=\"wp-image-3922\" width=\"528\" height=\"262\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/\u6ed1\u8f2a\u4e0b\u62c9-\u63e1\u8ddd.jpg 308w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/06\/\u6ed1\u8f2a\u4e0b\u62c9-\u63e1\u8ddd-300x149.jpg 300w\" sizes=\"(max-width: 528px) 100vw, 528px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6709\u7684\u4eba\u8aaa\uff1a\u5efa\u8b70\u6700\u597d\u7684\u6ed1\u8f2a\u4e0b\u62c9\u63e1\u8ddd\u662f\u300c\u80a9\u5bec\u76841.5\u500d\u300d\uff0c\u4f461.5\u500d\u5230\u5e95\u8981\u600e\u9ebc\u6293\uff1f\u96e3\u9053\u6211\u9084\u8981\u7528\u5c3a\u53bb\u91cf\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u6700\u7c21\u55ae\u7684\u65b9\u5f0f\uff0c\u5c31\u662f\u5f9e\u300c\u63e1\u628a\u7684\u51f9\u6298\u8655 &#8211; \u63e1\u628a\u5169\u5074\u5916\u7aef\u7684\u4e2d\u9593\u300d\uff0c\u5c31\u662f\u6700\u4f73\u7684\u6ed1\u8f2a\u4e0b\u62c9\u63e1\u8ddd\uff0c\u5982\u4e0a\u5716\u6240\u793a<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5148\u5f9e\u8f15\u91cd\u91cf\u958b\u59cb\uff0c\u5f9e\u63e1\u628a\u7684\u51f9\u6298\u8655\u958b\u59cb\u5411\u5916\u8a66\uff0c\u76f4\u5230\u81ea\u5df1\u7684\u6ed1\u8f2a\u4e0b\u62c9\u611f\u53d7\u5ea6\u662f\u6700\u4f73\u7684\uff0c\u90a3\u5c31\u662f\u6700\u597d\u7684\u63e1\u8ddd<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u9664\u975e\u4f60\u7684\u80cc\u975e\u5e38\u5bec\uff0c\u5426\u5247\u4e0d\u5efa\u8b70\u4f60\u63e1\u5230\u63e1\u628a\u7684\u6700\u5916\u5074\uff0c\u4f60\u7684\u80cc\u808c\u611f\u53d7\u5ea6\u6703\u6bd4\u8f03\u5dee\uff01 (\u5f8c\u9762\u6703\u518d\u8aaa\u660e\u539f\u56e0)<\/p>\n\n\n\n<p>\u3000     \u3000\u3000\u3000    \u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6ed1\u8f2a\u4e0b\u62c9-\u63e1\u8ddd.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9 - \u63e1\u8ddd\" class=\"wp-image-7445\" width=\"324\" height=\"307\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6ed1\u8f2a\u4e0b\u62c9-\u63e1\u8ddd.jpg 352w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6ed1\u8f2a\u4e0b\u62c9-\u63e1\u8ddd-300x284.jpg 300w\" sizes=\"(max-width: 324px) 100vw, 324px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9084\u6709\u4e00\u7a2e\u65b9\u5f0f\u662f\u4ee5\u96d9\u624b\u5782\u503c\u5411\u4e0a\uff0c\u53bb\u89f8\u78b0\u5230\u63e1\u628a\uff0c\u5c31\u662f\u6bd4\u8f03\u597d\u7684\u6ed1\u8f2a\u4e0b\u62c9\u63e1\u8ddd\uff0c\u4f46\u901a\u5e38\u9084\u662f\u6703\u6709\u4e00\u9ede\u5dee\u7570<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5148\u4ee5\u9019\u7a2e\u65b9\u5f0f\u53bb\u63e1\u63e1\u628a\uff0c\u518d\u5f80\u5de6\u53f3\u7565\u8abf\u4f60\u7684\u6ed1\u8f2a\u4e0b\u62c9\u63e1\u8ddd\uff0c\u4e5f\u662f\u4e00\u7a2e\u5f88\u597d\u7684\u65b9\u6cd5<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E8%B5%B7%E5%A7%8B%E4%BD%8D%E7%BD%AE%EF%BC%8C%E6%80%8E%E9%BA%BC%E6%8A%8A%E6%8F%A1%E6%8A%8A%E6%8B%89%E5%88%B0%E5%AE%9A%E9%BB%9E%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u8d77\u59cb\u4f4d\u7f6e\uff0c\u600e\u9ebc\u628a\u63e1\u628a\u62c9\u5230\u5b9a\u9ede\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9\u8173.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9 - \u8173\u7684\u4f4d\u7f6e\" class=\"wp-image-7447\" width=\"522\" height=\"295\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9\u8173.jpg 556w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9\u8173-300x169.jpg 300w\" sizes=\"(max-width: 522px) 100vw, 522px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000    \u3000\u3000\u3000\u3000\u3000\u3000\u3000    \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9996\u5148\uff0c\u4e00\u5b9a\u662f\u8981\u5148\u8abf\u6574\u597d\u300c\u64cb\u817f\u300d\u7684\u90e8\u5206\uff0c\u4ee5\u5e6b\u52a9\u4f60\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u817f\u90e8\u4e0d\u6703\u79fb\u4f86\u79fb\u53bb\uff0c\u5f71\u97ff\u4e0a\u80a2\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u7fd2\u6163\u5c07\u64cb\u817f\u7565\u5fae\u5361\u4f4f\u817f\u5c31\u597d\uff0c\u800c\u6211\u81ea\u5df1\u662f\u7fd2\u6163\u5c07\u64cb\u817f\u7528\u5230\u6700\u7dca\uff0c\u6700\u597d\u662f\u53ef\u4ee5\u7dca\u5230\u8b93\u6211\u7684\u817f\u5b8c\u5168\u6c92\u8fa6\u6cd5\u79fb\u52d5<\/p>\n\n\n\n<p>\u9019\u6a23\u6211\u624d\u80fd\u66f4\u5c08\u6ce8\u5728\u6ed1\u8f2a\u4e0b\u62c9\u7684\u8a13\u7df4\u4e0a\uff0c\u4e0d\u9700\u8981\u518d\u984d\u5916\u5206\u6563\u529b\u91cf\u5230\u817f\u90e8\u7684\u63a7\u5236\u4e0a<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6ed1\u8f2a-\u7dba\u7dba.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9 - \u8d77\u59cb\u4f4d\u7f6e\" class=\"wp-image-7446\" width=\"443\" height=\"303\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6ed1\u8f2a-\u7dba\u7dba.jpg 496w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6ed1\u8f2a-\u7dba\u7dba-300x205.jpg 300w\" sizes=\"(max-width: 443px) 100vw, 443px\" \/><\/figure><\/div>\n\n\n\n<p>   \u3000\u3000\u3000\u3000\u3000       \u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u95dc\u65bc\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u5230\u5e95\u8a72\u5982\u4f55\u628a\u63e1\u628a\u9806\u5229\u7684\u62c9\u4e0b\u4f86\u5462\uff1f<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u7fd2\u6163\u6574\u500b\u4eba\u5750\u5230\u5b9a\u9ede\u5f8c\uff0c\u5728\u628a\u6ed1\u8f2a\u4e0b\u62c9\u63e1\u628a\u5f80\u4e0b\u62c9\uff0c\u9019\u662f\u4e00\u7a2e\u65b9\u6cd5\uff0c\u4f46\u6211\u500b\u4eba\u89ba\u5f97\u9019\u500b\u65b9\u6cd5\u4e0d\u592a\u597d<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u6709\u53ef\u80fd\u5728\u958b\u59cb\u6b63\u5f0f\u505a\u6ed1\u8f2a\u4e0b\u62c9\u524d\uff0c\u5c31\u8017\u8cbb\u592a\u591a\u529b\u6c23\u5728\u628a\u63e1\u628a\u62c9\u4e0b\u4f86\u7684\u904e\u7a0b\uff0c\u5c24\u5176\u7576\u4f60\u8981\u505a\u5927\u91cd\u91cf\u6ed1\u8f2a\u4e0b\u62c9\u6642<\/p>\n\n\n\n<p>\u800c\u4e0a\u8ff0\u5716\u7247\u4e2d\uff0c\u662f\u6211\u6700\u7fd2\u6163\u3001\u4e5f\u662f\u6700\u5e38\u4f7f\u7528\u7684\u300c\u6ed1\u8f2a\u4e0b\u62c9\u4e00\u6b21\u5230\u4f4d\u6cd5\u300d\uff01\u82b1\u9ede\u6642\u9593\u7ad9\u8d77\u4f86\uff0c\u5229\u7528\u6574\u500b\u8eab\u9ad4\u7684\u529b\u91cf\u5c07\u63e1\u628a\u5f80\u4e0b\u5e36<\/p>\n\n\n\n<p>\u96d6\u7136\u4e00\u6a23\u90fd\u9700\u8981\u51fa\u529b\u4f86\u5b8c\u6210\uff0c\u4f46\u4f60\u662f\u9760\u6574\u500b\u8eab\u9ad4\u7684\u91cd\u91cf\u5c07\u63e1\u628a\u5411\u4e0b\u5e36\uff0c\u800c\u4e0d\u50cf\u5750\u8457\uff0c\u53ea\u80fd\u7528\u4f60\u7684\u4e0a\u80a2\u5e36\u52d5\u63e1\u628a\uff01<\/p>\n\n\n\n<p>\u3000    \u3000\u3000\u3000\u3000    \u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/514.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9 - \u8d77\u69d3\" class=\"wp-image-7448\" width=\"511\" height=\"265\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/514.jpg 615w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/514-300x156.jpg 300w\" sizes=\"(max-width: 511px) 100vw, 511px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u53e6\u4e00\u500b\u65b9\u6cd5\uff0c\u4e0d\u779e\u4f60\u8aaa\uff0c\u6211\u4e5f\u662f\u5728\u7db2\u8def\u4e0a\u770b\u5230\u3001\u5617\u8a66\u5f8c\u89ba\u7684\u4e0d\u932f\uff0c\u624d\u6703\u5728\u9019\u88e1\u548c\u4f60\u5206\u4eab\u7684<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5148\u5c07\u914d\u91cd\u7247\u4e0a\u7684\u63d2\u92b7\u62d4\u8d77\u4f86\uff0c\u5c07\u63e1\u628a\u4e0b\u62c9\u5230\u4f60\u6700\u60f3\u8981\u7684\u9ad8\u5ea6\uff0c\u518d\u5c07\u63d2\u92b7\u63d2\u56de\u4f60\u8981\u4f7f\u7528\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u5229\u7528\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\u300c\u6700\u8f15\u91cd\u91cf\u662f\u5f9e\u4e00\u7247\u914d\u91cd\u7247\u300d\u7684\u7279\u6027\uff0c\u53ef\u4ee5\u8f15\u9b06\u7684\u8abf\u6574\u81f3\u4f60\u9700\u8981\u7684\u6ed1\u8f2a\u4e0b\u62c9\u9ad8\u5ea6<\/p>\n\n\n\n<p>\u4f46\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u8a8d\u70ba\uff0c\u9019\u6a23\u5c31\u5c11\u4e86\u4e00\u958b\u59cb\u7684\u4e0b\u62c9\u767c\u529b\u4e86\uff0c\u5982\u679c\u4f60\u5f88\u8b1b\u7a76\u5168\u7a0b\u9760\u81ea\u5df1\u7684\u529b\u91cf\u5b8c\u6210\u52d5\u4f5c\uff0c\u53ef\u4ee5\u5229\u7528\u4e0a\u9762\u7b2c\u4e00\u7a2e\u65b9\u6cd5\u54e6\uff01<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u6bd4\u8f03\u50be\u5411\u65bc\u5c07\u529b\u91cf\u4fdd\u7559\u5230\u6ed1\u8f2a\u4e0b\u62c9\u6240\u5e36\u4f86\u7684\u80cc\u808c\u8a13\u7df4\u6548\u76ca\uff0c\u56e0\u6b64\u4e0d\u8ad6\u662f\u6696\u8eab\u3001\u6b63\u5f0f\u7d44\uff0c\u6211\u90fd\u6703\u6234\u8457<a href=\"https:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lifting-straps\/\">\u62c9\u529b\u5e36<\/a>\u4f86\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=\"Dp5QZR3W5s\"><a href=\"https:\/\/physicfit.com\/lifting-straps\/\">\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lifting-straps\/embed\/#?secret=Dp5QZR3W5s\" data-secret=\"Dp5QZR3W5s\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000 \u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E7%9A%84%E5%95%9F%E5%8B%95%E8%83%8C%E8%82%8C%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u5982\u4f55\u6b63\u78ba\u7684\u555f\u52d5\u80cc\u808c\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9\u555f\u52d5.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9 - \u9810\u5099\u59ff\u52e2\" class=\"wp-image-7452\" width=\"364\" height=\"294\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9\u555f\u52d5.jpg 376w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9\u555f\u52d5-300x243.jpg 300w\" sizes=\"(max-width: 364px) 100vw, 364px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u6b63\u5f0f\u958b\u59cb\u505a\u6ed1\u8f2a\u4e0b\u62c9\u524d\uff0c\u77e5\u9053\u5982\u4f55\u6b63\u78ba\u7684\u555f\u52d5\u80cc\u808c\uff0c\u53ef\u4ee5\u8aaa\u662f\u6ed1\u8f2a\u4e0b\u62c9\u6240\u6709\u6b65\u9a5f\u4e2d\u6700\u91cd\u8981\u7684\u4e00\u74b0\uff01<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u6700\u65e9\u4ee5\u524d\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u53ea\u77e5\u9053\u6b7b\u547d\u7684\u5c07\u63e1\u628a\u91cd\u8907\u4e0b\u62c9\uff0c\u4e5f\u4e0d\u662f\u5f88\u5728\u610f\u81ea\u5df1\u7684\u80cc\u808c\u5230\u5e95\u6709\u6c92\u6709\u611f\u89ba<\/p>\n\n\n\n<p>\u6301\u7e8c\u7df4\u4e86\u4e00\u3001\u5169\u5e74\u90fd\u6c92\u6709\u9032\u6b65\uff0c\u6211\u624d\u958b\u59cb\u610f\u8b58\u5230\u81ea\u5df1\u4ee5\u524d\u505a\u7684\u6ed1\u8f2a\u4e0b\u62c9\u90fd\u662f\u932f\u7684\uff0c\u4e5f\u80fd\u5f88\u6e05\u695a\u7684\u4e86\u89e3\u5230\u300c\u80a9\u80db\u4e0b\u58d3\u300d\u5c0d\u80cc\u808c\u555f\u52d5\u7684\u91cd\u8981\u6027<\/p>\n\n\n\n<p>\u800c\u80a9\u80db\u4e0b\u58d3\u7684\u52d5\u4f5c\u8981\u9ede\uff0c\u9664\u4e86\u5c07\u4f60\u7684\u80f8\u53e3\u7565\u5fae\u4e0a\u62ac\u3001\u523b\u610f\u51fa\u529b\u5c07\u80a9\u80db\u9aa8\u4e0b\u6c89\u4e4b\u5916\uff0c\u9084\u6709\u5f88\u591a\u4eba\u5ffd\u7565\u7684\u4e00\u9ede &#8211; \u300c\u524d\u92f8\u808c\u7684\u767c\u529b\u7a69\u5b9a\u300d<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9-\u7a69\u5b9a.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9 - \u555f\u52d5\u80cc\u808c\" class=\"wp-image-7451\" width=\"444\" height=\"298\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9-\u7a69\u5b9a.jpg 457w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9-\u7a69\u5b9a-300x202.jpg 300w\" sizes=\"(max-width: 444px) 100vw, 444px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u524d\u92f8\u808c\u7684\u300c\u4e3b\u52d5\u767c\u529b\u300d\u7b49\u65bc\u662f\u5c07\u4f60\u4e0b\u58d3\u597d\u7684\u80a9\u80db\u3001\u52d5\u4f5c\uff0c\u518d\u52a0\u4e0a\u66f4\u9032\u4e00\u6b65\u7684\u7a69\u56fa\uff0c\u5c24\u5176\u662f\u4f60\u6574\u500b\u4e0a\u80a2\u7684\u7a69\u5b9a\u6027<\/p>\n\n\n\n<p>\u5229\u7528\u524d\u92f8\u808c\u4f86\u7a69\u5b9a\u4e0a\u80a2\uff0c\u53ef\u4ee5\u78ba\u4fdd\u5728\u6ed1\u8f2a\u4e0b\u62c9\u7684\u904e\u7a0b\u4e2d\uff0c\u539f\u672c\u8abf\u6574\u597d\u7684\u59ff\u52e2\u4e0d\u6703\u8dd1\u6389\uff0c\u4e0b\u6b21\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u4e0d\u59a8\u53ef\u4ee5\u8a66\u8a66\u770b\u54e6\uff01<\/p>\n\n\n\n<p>( \u540c\u6642\uff0c\u4e5f\u5728\u9019\u908a\u548c\u4f60\u5206\u4eab\u6eff\u6eff\u8a13\u7df4\u4e7e\u8ca8\u7684\u5065\u8eabYouTube\u983b\u9053\u300c<strong><a href=\"https:\/\/www.youtube.com\/channel\/UCjE1WlhC1zb0dShFmJRRR2g\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.youtube.com\/channel\/UCjE1WlhC1zb0dShFmJRRR2g\">\u5e79\u561b\u5566\uff01ET<\/a><\/strong>\u300d\uff0c\u79c1\u5fc3\u63a8\u85a6\u54e6\uff5e )<\/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=\"PvM5rg83pn\"><a href=\"https:\/\/physicfit.com\/core-training\/\">\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u300c\u771f\u6b63\u7684\u300d\u529f\u80fd\uff01\u521d\u968e\u5230\u9032\u968e\u52d5\u4f5c<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u300c\u771f\u6b63\u7684\u300d\u529f\u80fd\uff01\u521d\u968e\u5230\u9032\u968e\u52d5\u4f5c &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/core-training\/embed\/#?secret=PvM5rg83pn\" data-secret=\"PvM5rg83pn\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%EF%BC%8C%E8%A1%8C%E7%A8%8B%E9%9C%80%E8%A6%81%E5%A4%9A%E5%AE%8C%E6%95%B4%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u5b8c\u6210\u4e00\u4e0b\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u884c\u7a0b\u9700\u8981\u591a\u5b8c\u6574\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/07\/\u6ed1\u8f2a\u4e0b\u62c9-\u8eab\u9ad4\u59ff\u52e2.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9 \u8eab\u9ad4\u59ff\u52e2\" class=\"wp-image-3998\" width=\"239\" height=\"334\"\/><\/figure><\/div>\n\n\n\n<p> \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u958b\u59cb\u505a\u6ed1\u8f2a\u4e0b\u62c9\u524d\uff0c\u8981\u5148\u78ba\u5b9a\u8eab\u9ad4\u76844\u9ede\u90fd\u662f\u4e2d\u7acb\u3001\u7a69\u56fa\u7684\uff1a<\/p>\n\n\n\n<ul><li>\u8173\u5e95\uff1a\u8cbc\u5e73\u5730\u9762\uff0c\u5e6b\u52a9\u529b\u91cf\u7531\u4e0b\u5f80\u4e0a\u50b3\u5c0e<\/li><li>\u5927\u817f\uff1a\u9760\u7dca\u64cb\u817f\uff0c\u78ba\u4fdd\u904b\u52d5\u904e\u7a0b\u4e2d\u4e0d\u6703\u79fb\u52d5<\/li><li>\u8170\u690e\uff1a\u4fdd\u6301\u4e2d\u7acb\uff0c\u4e0d\u904e\u5ea6\u524d\u50be\u3001\u5f8c\u4ef0<\/li><li>\u80f8\u690e\uff1a\u7565\u5fae\u4e0a\u4ef0\uff0c\u4f7f\u80a9\u80db\u81ea\u7136\u4e0b\u58d3<\/li><\/ul>\n\n\n\n<p>\u505a\u597d\u4ee5\u4e0a4\u9ede\uff0c\u5f9e\u5e95\u90e8 \u2192 \u9802\u7aef\u7684\u59ff\u52e2\u6aa2\u67e5\u5f8c\uff0c\u5c31\u53ef\u4ee5\u6b63\u5f0f\u9032\u5165\u6ed1\u8f2a\u4e0b\u62c9\u7684\u968e\u6bb5\u4e86 \u2193<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9\u884c\u7a0b.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9 - \u884c\u7a0b\" class=\"wp-image-7453\" width=\"555\" height=\"287\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9\u884c\u7a0b.jpg 608w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0b\u62c9\u884c\u7a0b-300x155.jpg 300w\" sizes=\"(max-width: 555px) 100vw, 555px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u662f\u65b0\u624b\u3001\u8001\u624b\uff0c\u6211\u90fd\u6703\u5e0c\u671b\u4f60\u7684\u6ed1\u8f2a\u4e0b\u62c9\u884c\u7a0b\u662f\u505a\u5230\u300c\u6700\u6eff\u7684\u300d\uff0c\u4f46\u6bcf\u500b\u4eba\u884c\u7a0b\u6700\u6eff\u7684\u7bc4\u570d\u5176\u5be6\u53c8\u4e0d\u592a\u4e00\u6a23<\/p>\n\n\n\n<p>\u56e0\u70ba\u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u7d50\u69cb\u90fd\u6709\u4e9b\u5fae\u7684\u4e0d\u540c\uff0c\u4fc3\u4f7f\u4f60\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u4e0d\u540c\u884c\u7a0b\u7bc4\u570d\uff0c\u4e5f\u6703\u8b93\u4f60\u7684\u80cc\u808c\u6709\u4e0d\u540c\u7684\u611f\u53d7<\/p>\n\n\n\n<p>\u800c\u4e0a\u65b9\u5f71\u7247\u70ba\u6ed1\u8f2a\u4e0b\u62c9\u300c\u6700\u5927\u5316\u884c\u7a0b\u300d\uff0c\u4e0b\u62c9\u6642\u5c07\u63e1\u628a\u62c9\u81f3\u89f8\u80f8\uff0c\u56de\u653e\u6642\u5c07\u80a9\u80db\u9aa8\u6574\u500b\u9001\u51fa\u53bb\uff0c\u8b93\u80cc\u808c\u9054\u5230\u6700\u5927\u7684\u62c9\u4f38<\/p>\n\n\n\n<p>\u4e14\u5728\u4e0b\u62c9\u7684\u968e\u6bb5\u6642\uff0c\u642d\u914d\u8eab\u9ad4\u81ea\u7136\u5f8c\u50be\uff0c\u627e\u5230\u80cc\u808c\u6536\u7e2e\u611f\u6700\u4f73\u7684\u89d2\u5ea6\uff0c\u56de\u653e\u6642\u518d\u4f9d\u5faa\u8457\u539f\u8def\u5f91\u6062\u5fa9\u300c\u8eab\u9ad4\u4e2d\u7acb\u4f4d\u7f6e\u300d<\/p>\n\n\n\n<p>\u5982\u679c\u9019\u500b\u6ed1\u8f2a\u4e0b\u62c9\u884c\u7a0b\u5c0d\u4f60\u4f86\u8aaa\u592a\u591a\u3001\u592a\u96e3\u4e86\uff0c\u4f60\u53ea\u8981\u9075\u7167\u4ee5\u4e0b\u5169\u9ede\u539f\u5247\uff1a<\/p>\n\n\n\n<ul><li>\u4e0b\u62c9\u6642\uff1a\u76e1\u53ef\u80fd\u7684\u5f80\u80f8\u53e3\u62c9\uff0c\u76f4\u5230\u80cc\u808c\u6536\u5230\u6700\u7dca<\/li><li>\u56de\u653e\u6642\uff1a\u6162\u901f\u56de\u653e\u63e1\u628a\uff0c\u611f\u53d7\u80cc\u808c\u62c9\u4f38\u3001\u6495\u626f\u7684\u611f\u89ba<\/li><\/ul>\n\n\n\n<p>\u4f60\u4e0d\u9700\u8981\u6309\u7167\u7db2\u8def\u4e0aXXX\u7684\u6ed1\u8f2a\u4e0b\u62c9\u6a19\u6e96\u6559\u5b78\u6cd5\uff0c\u56e0\u70ba\u4e00\u5207\u90fd\u9084\u662f\u8981\u4ee5\u500b\u4eba\u7684\u80cc\u808c\u611f\u53d7\u70ba\u4e3b\uff0c\u6c92\u6709\u4eba\u53ef\u4ee5\u5e6b\u4f60\u6c7a\u5b9a\u4f60\u7684\u52d5\u4f5c\u884c\u7a0b<\/p>\n\n\n\n<p>\u4f60\u8981\u8a18\u4f4f\u4e00\u9ede\uff0c\u4f60\u4eca\u5929\u662f\u60f3\u900f\u904e\u6ed1\u8f2a\u4e0b\u62c9\u4f86\u7df4\u80cc\uff0c\u800c\u4e0d\u662f\u7df4\u4f60\u7684\u52d5\u4f5c\u6709\u591a\u50cf\u8ab0\uff0c\u56e0\u6b64\u6700\u91cd\u8981\u7684\u9084\u662f\u4f60\u7684\u300c\u80cc\u808c\u611f\u53d7\u5ea6\u300d\uff01<\/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=\"KTsBxy2CC8\"><a href=\"https:\/\/physicfit.com\/grip-strength\/\">\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\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=\"\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/grip-strength\/embed\/#?secret=KTsBxy2CC8\" data-secret=\"KTsBxy2CC8\" 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\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E7%9A%843%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>4. \u6ed1\u8f2a\u4e0b\u62c9\u76843\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u80cc\u6c92\u6709\u611f\u89ba\uff1f\u624b\u5f88\u9178\uff1f\u80a9\u8180\u6709\u9ede\u4e0d\u8212\u670d\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u6ed1\u8f2a\u4e0b\u62c9\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6_%E9%81%8E%E5%A4%9A%E7%9A%84%E7%94%A9%E5%8B%95\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776 \u904e\u591a\u7684\u7529\u52d5<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u505a\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u6700\u5fcc\u8af1\u7684\u5c31\u662f\u5927\u91cf\u7684\u4f7f\u7528\u8eab\u9ad4\u7529\u52d5\uff0c\u4f86\u5e6b\u52a9\u4f60\u5b8c\u6210\u6ed1\u8f2a\u4e0b\u62c9\u8a13\u7df4\uff0c\u5c24\u5176\u662f\u5728\u5927\u91cd\u91cf\u66f4\u70ba\u5e38\u898b<\/p>\n\n\n\n<p>\u5728\u9032\u968e\u7684\u6ed1\u8f2a\u4e0b\u62c9\u8a13\u7df4\u4e2d\uff0c\u7684\u78ba\u662f\u53ef\u4ee5\u7528\u5230\u501f\u529b\u6280\u5de7\uff0c\u4f46\u901a\u5e38\u90fd\u53ea\u662f\u501f\u529b\u5728\u4e0b\u62c9\u968e\u6bb5\uff0c\u56de\u653e\u6642\u9084\u662f\u6703\u76e1\u53ef\u80fd\u7684\u63a7\u5236<\/p>\n\n\n\n<p>\u800c\u5f88\u591a\u5229\u7528\u9019\u7a2e\u7529\u52d5\u3001\u501f\u529b\u6280\u5de7\u7684\u4eba\uff0c\u5176\u5be6\u4e26\u4e0d\u77e5\u9053\u5230\u5e95\u8a72\u5982\u4f55\u63a7\u5236\u80cc\u808c\u7684\u611f\u53d7\u5ea6\uff0c\u56e0\u6b64\u9019\u7a2e\u7529\u52d5\u5f0f\u7684\u6ed1\u8f2a\u4e0b\u62c9\u4e0d\u9069\u5408\u4f60\uff01<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u5982\u679c\u4f60\u662f\u8ffd\u6c42\u808c\u80a5\u5927\u8a13\u7df4\uff0c\u90a3\u66f4\u61c9\u8a72\u628a\u6ce8\u610f\u529b\u653e\u5728\u80cc\u808c\u7684\u6536\u7e2e\u3001\u62c9\u4f38\uff0c\u6ed1\u8f2a\u4e0b\u62c9\u7684\u91cd\u91cf\u53ea\u662f\u8f14\u52a9\u4f60\u5b8c\u6210\u9019\u4e9b\u808c\u80a5\u5927\u8a13\u7df4\u800c\u5df2<\/p>\n\n\n\n<p>\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u6703\u51fa\u73fe\u7529\u52d5\u7684\u73fe\u8c61\uff0c\u9664\u4e86\u4f60\u53ef\u80fd\u9084\u4e0d\u592a\u6703\u6ed1\u8f2a\u4e0b\u62c9\u9019\u500b\u52d5\u4f5c\u4ee5\u5916\uff0c\u5176\u6b21\u5c31\u662f\u4f60\u4f7f\u7528\u7684\u91cd\u91cf\u771f\u7684\u592a\u91cd\u4e86\uff01<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u5805\u6301\u8981\u4f7f\u7528\u5927\u91cd\u91cf\u6ed1\u8f2a\u4e0b\u62c9\u8a13\u7df4\uff0c\u53ef\u4ee5\u8a66\u8457\u6e1b\u5c11\u8eab\u9ad4\u7529\u52d5\u7684\u5e45\u5ea6\uff0c\u4e26\u914d\u5408\u63a7\u5236\u6ed1\u8f2a\u4e0b\u62c9\u7684\u56de\u653e\u901f\u5ea6 <\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B7_%E8%A1%8C%E7%A8%8B%E5%A4%AA%E7%9F%AD\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777 \u884c\u7a0b\u592a\u77ed<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6703\u6709\u6ed1\u8f2a\u4e0b\u62c9\u884c\u7a0b\u592a\u77ed\u7684\u554f\u984c\uff0c\u7d55\u5927\u591a\u6578\u539f\u56e0\u4e5f\u662f\u56e0\u70ba\u300c\u8d85\u51fa\u4f60\u6240\u80fd\u8ca0\u8377\u7684\u5927\u91cd\u91cf\u300d\uff0c\u5c0e\u81f4\u4f60\u6c92\u6709\u8fa6\u6cd5\u597d\u597d\u5229\u7528\u80cc\u808c\u7684\u529b\u91cf\u4e0b\u62c9<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u904e\u77ed\u7684\u6ed1\u8f2a\u4e0b\u62c9\u884c\u7a0b\uff0c\u4e5f\u662f\u5c0e\u81f4\u4f60\u80a9\u8180\u4e0d\u8212\u670d\u3001\u80a9\u80db\u9aa8\u4e0d\u8212\u670d\u7684\u4e3b\u56e0\uff01\u56e0\u70ba\u884c\u7a0b\u904e\u77ed\u6c92\u8fa6\u6cd5\u8b93\u4f60\u6709\u8db3\u5920\u7684\u7a7a\u9593\u4e0b\u58d3\u80a9\u80db\u9aa8<\/p>\n\n\n\n<p>\u5c0e\u81f4\u4f60\u6574\u500b\u6ed1\u8f2a\u4e0b\u62c9\u7684\u904e\u7a0b\u53ef\u80fd\u90fd\u662f\u8655\u65bc\u300c\u8073\u80a9\u300d\u7684\u72c0\u614b\uff0c\u9019\u6a23\u4e0d\u53ea\u8b93\u4f60\u7121\u6cd5\u555f\u52d5\u80cc\u808c\uff0c\u66f4\u6709\u53ef\u80fd\u9020\u6210\u9694\u5929\u7684\u80a9\u8180\u9178\u75db\u3001\u53d7\u50b7<\/p>\n\n\n\n<p>\u4e14\u56e0\u70ba\u6ed1\u8f2a\u4e0b\u62c9\u7684\u884c\u7a0b\u904e\u77ed\uff0c\u8b93\u4f60\u7121\u6cd5\u5b8c\u6574\u6536\u7e2e\u80cc\u808c\uff0c\u751a\u81f3\u662f\u53ea\u6709\u4f60\u7684\u80a9\u80db\u9aa8\u5728\u4e0a\u4e0b\u505a\u52d5\uff0c\u5c0e\u81f4\u80a9\u80db\u9aa8\u602a\u602a\u7684\u3001\u4e0d\u8212\u670d<\/p>\n\n\n\n<p>\u4f60\u5225\u5c0f\u770b\u9019\u500b\u5c0f\u5c0f\u7684\u932f\u8aa4\uff0c\u80cc\u5f8c\u6240\u5e36\u4f86\u7684\u8ca0\u9762\u6548\u76ca\u537b\u6709\u9019\u9ebc\u591a\uff0c\u56e0\u6b64\u6ed1\u8f2a\u4e0b\u62c9\u7684\u884c\u7a0b\u904e\u77ed\uff0c\u5c0d\u6211\u4f86\u8aaa\u662f\u6700\u81f4\u547d\u3001\u6700\u4e0d\u53ef\u72af\u7684\u932f\u8aa4\uff01<\/p>\n\n\n\n<p>\u8a66\u8457\u653e\u4e0b\u5c0d\u91cd\u91cf\u7684\u57f7\u8457\uff0c\u4ee5\u53ca\u5927\u91cd\u91cf\u7684\u8ff7\u601d\uff0c\u56e0\u70ba\u6211\u66fe\u7d93\u4e5f\u72af\u904e\u9019\u500b\u932f\uff0c\u5c0e\u81f4\u6211\u7684\u80a9\u8180\u4e0d\u8212\u670d\u3001\u53d7\u50b7<\/p>\n\n\n\n<p>\u548c\u6211\u4e00\u8d77\u91cd\u65b0\u628a\u6ed1\u8f2a\u4e0b\u62c9\u7684\u884c\u7a0b\u505a\u597d\u3001\u505a\u6eff\uff0c\u4e0d\u8981\u8ffd\u96a8\u5225\u4eba\u7684\u8a13\u7df4\u6280\u5de7\uff0c\u7a69\u624e\u7a69\u6253\u624d\u662f\u9032\u6b65\u7684\u95dc\u9375<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B8_%E8%BA%AB%E9%AB%94%E5%A4%AA%E7%9B%B4\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778 \u8eab\u9ad4\u592a\u76f4<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u300c\u8eab\u9ad4\u592a\u76f4\u300d\u4e5f\u662f\u6211\u5728\u5065\u8eab\u623f\u4e2d\u5e38\u5e38\u770b\u5230\u7684\u6ed1\u8f2a\u4e0b\u62c9\u932f\u8aa4\uff0c\u5f8c\u9762\u6703\u63d0\u5230\u5176\u4ed6\u7a2e\u8b8a\u5316\u5f0f\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u7684\u78ba\u5176\u4e2d\u6709\u4e00\u500b\u662f\u9700\u8981\u8eab\u9ad4\u76f4\u4e00\u9ede\u7684<\/p>\n\n\n\n<p>\u4f46\u76ee\u524d\u5728\u9019\u88e1\u6240\u8a0e\u8ad6\u7684\u90fd\u662f\u300c\u4e00\u822c\u6a19\u6e96\u300d\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u56e0\u6b64\u4f60\u9084\u662f\u9700\u8981\u5728\u4e0b\u62c9\u968e\u6bb5\u6642\uff0c\u642d\u914d\u8eab\u9ad4\u81ea\u7136\u7684\u5f8c\u50be\uff0c\u56de\u653e\u6642\u6062\u5fa9\u539f\u4f4d<\/p>\n\n\n\n<p>\u5f9e\u5f71\u7247\u4e2d\uff0c\u4f60\u53ef\u4ee5\u5f88\u6e05\u695a\u7684\u770b\u5230\uff0c\u4ed6\u70ba\u4e86\u5c07\u6ed1\u8f2a\u4e0b\u62c9\u7684\u884c\u7a0b\u505a\u6eff\uff0c\u4f46\u524d\u65b9\u7684\u7a7a\u9593\u4e0d\u8db3\u4ee5\u8b93\u4ed6\u505a\u5230\uff0c\u6240\u4ee5\u4ed6\u5f37\u5236\u4f7f\u7528\u524d\u81c2\u5c07\u63e1\u628a\u4e0b\u62c9<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u9664\u4e86\u8b93\u4f60\u7684\u524d\u81c2\u5148\u529b\u7aed\u4ee5\u5916\uff0c\u9084\u6709\u53ef\u80fd\u5c0e\u81f4\u4f60\u7684\u624b\u8155\u53d7\u50b7\uff0c\u80cc\u808c\u611f\u53d7\u5ea6\u66f4\u662f\u5dee\u7684\u4e0d\u50cf\u8a71\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%B0%88%E6%B3%A8%E5%9C%A8%E6%85%A2%E9%80%9F%E5%9B%9E%E6%94%BE\"><\/span><strong>5. \u6ed1\u8f2a\u4e0b\u62c9\u5c0f\u6280\u5de7\uff1a\u5c08\u6ce8\u5728\u6162\u901f\u56de\u653e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"153\" height=\"153\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 153px) 100vw, 153px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p> \u96d6\u7136\u8aaa\u6ed1\u8f2a\u4e0b\u62c9\u7684\u4e0b\u62c9\u3001\u56de\u653e\u90fd\u5f88\u91cd\u8981\uff0c\u4f46\u5982\u679c\u4f60\u4ed4\u7d30\u4e00\u770b\uff0c\u6703\u767c\u73fe\u5176\u5be6\u6ed1\u8f2a\u4e0b\u62c9\u7684\u56de\u653e\u884c\u7a0b\u6703\u6bd4\u4e0b\u62c9\u9084\u4f86\u7684\u9577\uff01<\/p>\n\n\n\n<p>\u539f\u56e0\u4e5f\u5f88\u7c21\u55ae\uff0c\u56e0\u70ba\u4f60\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u524d\uff0c\u9700\u8981\u5148\u5c07\u80a9\u80db\u4e0b\u58d3\u624d\u80fd\u555f\u52d5\u80cc\u808c\uff0c\u56e0\u6b64\u4e0b\u62c9\u968e\u6bb5\u81ea\u7136\u4e5f\u5c11\u4e86\u4e00\u6bb5\u884c\u7a0b<\/p>\n\n\n\n<p>\u4f46\u7576\u4f60\u8981\u56de\u653e\u6ed1\u8f2a\u6642\uff0c\u537b\u53ef\u4ee5\u5c07\u6574\u500b\u80a9\u80db\u9aa8\u9001\u51fa\u53bb\uff0c\u8b93\u80cc\u808c\u9054\u5230\u6700\u5b8c\u6574\u7684\u62c9\u4f38\uff0c\u6240\u4ee5\u6211\u624d\u6703\u8aaa\u56de\u653e\u968e\u6bb5\u7684\u884c\u7a0b\u662f\u6bd4\u8f03\u9577\u7684<\/p>\n\n\n\n<p>\u65e2\u7136\u4f60\u6c92\u8fa6\u6cd5\u8b93\u6ed1\u8f2a\u4e0b\u62c9\u7684\u4e0b\u62c9\u3001\u56de\u653e\u884c\u7a0b\u63a7\u5236\u4e00\u6a23\uff0c\u90a3\u5c31\u597d\u597d\u653e\u5927\u6ed1\u8f2a\u4e0b\u62c9\u7684\u512a\u52e2 &#8211; \u300c\u8b93\u80cc\u808c\u6574\u500b\u6253\u958b\u3001\u62c9\u4f38\u6700\u5927\u5316\u300d<\/p>\n\n\n\n<p>\u800c\u9019\u500b\u6ed1\u8f2a\u4e0b\u62c9\u6280\u5de7\u7684\u64cd\u4f5c\u65b9\u5f0f\u4e5f\u975e\u5e38\u7c21\u55ae\uff0c\u4f60\u53ea\u8981\u8a18\u4f4f\uff1a\u300c\u9806\u9806\u7684\u5c07\u63e1\u628a\u5feb\u901f\u4e0b\u62c9\uff0c\u63a7\u5236\u56de\u653e\u901f\u5ea6\u300d<\/p>\n\n\n\n<p>\u4e0b\u62c9\u5927\u6982\u53ea\u9700\u89811\u79d2\u5de6\u53f3\uff0c\u7576\u7136\u4e5f\u4e0d\u662f\u53eb\u4f60\u96a8\u4fbf\u4e82\u62c9\uff0c\u8eab\u9ad4\u59ff\u52e2\u3001\u80a9\u80db\u4e0b\u58d3\u4e00\u6a23\u8981\u5148\u505a\u597d\uff0c\u518d\u4f86\u5c31\u662f\u76e1\u53ef\u80fd\u63a7\u5236\u56de\u653e\u901f\u5ea6\u4e86\uff0c\u5927\u7d043\uff5e5\u79d2<\/p>\n\n\n\n<p>\u6211\u81ea\u5df1\u5728\u7df4\u6ed1\u8f2a\u4e0b\u62c9\u7684\u6642\u5019\uff0c\u4e00\u6a23\u4e5f\u90fd\u662f\u7528\u9019\u500b\u6280\u5de7\u5728\u7df4\u7684\uff0c\u6240\u4ee5\u6211\u53ef\u4ee5\u8ddf\u4f60\u4fdd\u8b49\uff01\u7df4\u5b8c\u7b2c\u4e00\u7d44\uff0c\u4f60\u5c31\u6703\u99ac\u4e0a\u611f\u89ba\u5230\u80cc\u808c\u7684\u70b8\u88c2\u3001\u9178\u75db\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=\"6_%E8%AE%8A%E5%8C%96%E5%BC%8F%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89_%E2%80%93_10%E7%A8%AE\"><\/span><strong>6. \u8b8a\u5316\u5f0f\u6ed1\u8f2a\u4e0b\u62c9 &#8211; 10\u7a2e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5b78\u6703\u4e86\u4e00\u822c\u7684\u6ed1\u8f2a\u4e0b\u62c9\u4e4b\u5f8c\uff0c\u7d42\u65bc\u8981\u9032\u5230\u6700\u7cbe\u83ef\u7684\u74b0\u7bc0\u4e86\uff01\u540c\u6642\u9019\u4e5f\u662f\u6211\u5065\u8eab5\u5e74\u4ee5\u4f86\uff0c\u7d71\u6574\u51fa\u4f86\u768410\u7a2e\u8b8a\u5316\u5f0f\u6ed1\u8f2a\u4e0b\u62c9<\/p>\n\n\n\n<p>\u5229\u7528\u901910\u7a2e\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u4f60\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\uff0c\u5c31\u53ef\u4ee5\u628a\u80cc\u808c\u7df4\u597d\u7df4\u6eff\uff0c\u5feb\u4f86\u548c\u6211\u4e00\u8d77\u77a7\u77a7\u5427 \u2193<\/p>\n\n\n\n<ul><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f1\u3000\u6b63\u624b + \u7a84\u63e1<\/strong><\/li><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f2\u3000\u6b63\u624b + \u4e2d\u63e1\u8ddd<\/strong><\/li><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f3\u3000\u6b63\u624b + \u5bec\u63e1<\/strong><\/li><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f4\u3000\u53cd\u624b + \u7a84\u63e1<\/strong><\/li><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f5\u3000\u53cd\u624b + \u4e2d\u63e1\u8ddd<\/strong><\/li><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f6\u3000\u5c0d\u63e1 + \u5bec\u63e1<\/strong><\/li><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f7\u3000\u5c0d\u63e1 + \u4e2d\u63e1\u8ddd<\/strong><\/li><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f8\u3000\u5c0d\u63e1 + \u5bec\u63e1<\/strong><\/li><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f9\u3000\u9838\u5f8c + \u4e2d\u63e1\u8ddd<\/strong><\/li><li><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f10\u3000\u55ae\u908a\u4e0b\u62c9<\/strong><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"126\" height=\"126\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 126px) 100vw, 126px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%82%BA%E4%BB%80%E9%BA%BC%E4%B8%8D%E5%90%8C%E6%8F%A1%E8%B7%9D%EF%BC%9F%E4%B8%8D%E5%90%8C%E6%96%B9%E5%90%91%EF%BC%9F%E6%9C%83%E5%88%BA%E6%BF%80%E5%88%B0%E4%B8%8D%E5%90%8C%E4%BD%8D%E7%BD%AE%EF%BC%9F\"><\/span><strong>\u70ba\u4ec0\u9ebc\u4e0d\u540c\u63e1\u8ddd\uff1f\u4e0d\u540c\u65b9\u5411\uff1f\u6703\u523a\u6fc0\u5230\u4e0d\u540c\u4f4d\u7f6e\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u958b\u59cb\u8ddf\u4f60\u4ecb\u7d3910\u7a2e\u8b8a\u5316\u5f0f\u6ed1\u8f2a\u4e0b\u62c9\u524d\uff0c\u6211\u60f3\u5148\u548c\u4f60\u804a\u804a\uff0c\u7a76\u7adf\u662f\u90a3\u4e9b\u56e0\u7d20\u5f71\u97ff\u6ed1\u8f2a\u4e0b\u62c9\u7684\u523a\u6fc0\u808c\u7fa4\uff1f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/07\/\u80a9\u80db\u9aa8.jpg\" alt=\"\u4eba\u9ad4\u9aa8\u9abc\u5716 \u80a9\u80db\u9aa8\" class=\"wp-image-4004\" width=\"277\" height=\"195\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0a\u5716\u662f\u80cc\u5f8c\u8996\u89d2\u7684\u4eba\u9ad4\u9aa8\u9abc\u5716\uff0c\u7d05\u8272\u5340\u584a\u70ba\u6211\u5011\u7684\u300c\u80a9\u80db\u9aa8\u300d\uff0c\u800c\u9023\u63a5\u5728\u80a9\u80db\u9aa8\u4e0a\u7684\uff0c\u6b63\u662f\u6211\u5011\u7684\u624b\u90e8\u95dc\u7bc0\u3001\u80cc\u808c<\/p>\n\n\n\n<p>\u5c0f\u5c0f\u5169\u584a\u80a9\u80db\u9aa8\uff0c\u4f46\u537b\u626e\u6f14\u8457\u4eba\u9ad4\u91cd\u8981\u3001\u5927\u9762\u7a4d\u7684\u808c\u8089\u505a\u52d5\uff0c\u4e0d\u8ad6\u4f60\u505a\u62ac\u624b\u3001\u5e73\u8209\u3001\u626d\u8f49\uff0c\u6240\u6709\u52d5\u4f5c\u90fd\u6703\u727d\u52d5\u5230\u80a9\u80db\u9aa8<\/p>\n\n\n\n<p>\u800c\u80a9\u80db\u9aa8\u525b\u597d\u5e95\u4e0b\u6240\u5ef6\u4f38\u7684\u53c8\u662f\u6211\u5011\u4eba\u9ad4\u7684\u300c\u80cc\u808c\u300d\uff0c\u56e0\u6b64\u9664\u4e86\u6539\u8b8a\u8eab\u9ad4\u7684\u59ff\u52e2\uff0c\u6539\u8b8a\u624b\u7684\u63e1\u8ddd\u3001\u89d2\u5ea6\u3001\u65b9\u5411\u90fd\u662f\u6703\u5f71\u97ff\u80cc\u808c\u53d7\u529b\u7684<\/p>\n\n\n\n<p>\u5229\u7528\u4e0a\u8ff0\u4eba\u9ad4\u7684\u81ea\u7136\u6a5f\u80fd\uff0c\u518d\u52a0\u4e0a\u4e00\u4e9b\u81ea\u5df1\u89aa\u81ea\u5617\u8a66\u5f8c\u7684\u7df4\u6cd5\uff0c\u5728\u7b26\u5408\u4eba\u9ad4\u5de5\u5b78\u7684\u60c5\u6cc1\u4e0b\uff0c\u6f14\u8b8a\u51fa\u6211\u5373\u5c07\u7d71\u6574\u7d66\u4f60\u768410\u7a2e\u6ed1\u8f2a\u4e0b\u62c9<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"135\" height=\"174\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/07\/\u5916\u65cb.jpg\" alt=\"\" data-id=\"4007\" data-full-url=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/07\/\u5916\u65cb.jpg\" data-link=\"https:\/\/physicfit.com\/?attachment_id=4007\" class=\"wp-image-4007\"\/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"135\" height=\"176\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/07\/\u5c0d\u63e1.jpg\" alt=\"\" data-id=\"4008\" data-full-url=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/07\/\u5c0d\u63e1.jpg\" data-link=\"https:\/\/physicfit.com\/?attachment_id=4008\" class=\"wp-image-4008\"\/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"134\" height=\"176\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/07\/\u5167\u65cb.jpg\" alt=\"\" data-id=\"4006\" data-full-url=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/07\/\u5167\u65cb.jpg\" data-link=\"https:\/\/physicfit.com\/?attachment_id=4006\" class=\"wp-image-4006\"\/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0a\u5716\u70ba\u6b63\u63e1 \u2192 \u5c0d\u63e1 \u2192 \u53cd\u63e1\uff0c\u4f60\u53ef\u4ee5\u767c\u73fe\u5728\u624b\u8098\u7684\u90e8\u5206\uff0c\u662f\u6162\u6162\u7684\u7531\u5916\u65cb \u2192 \u4e2d\u7acb \u2192 \u5167\u65cb<\/p>\n\n\n\n<ul><li>\u624b\u8098\u5916\u65cb\uff1a\u523a\u6fc0\u8f03\u591a\u4e0a\u80cc<\/li><li>\u624b\u8098\u5c0d\u63e1\uff1a\u523a\u6fc0\u8f03\u591a\u4e2d\u80cc<\/li><li>\u624b\u8098\u5167\u65cb\uff1a\u523a\u6fc0\u8f03\u591a\u4e0b\u80cc<\/li><\/ul>\n\n\n\n<p>\u96a8\u8457\u4f60\u7684\u624b\u8098\u6162\u6162\u5167\u65cb\uff0c\u4f60\u6240\u523a\u6fc0\u5230\u7684\u80cc\u90e8\u808c\u7fa4\u4e5f\u6703\u6bd4\u8f03\u504f\u4e0b\u9762\uff0c\u800c\u9019\u4e9b\u90fd\u8ddf\u4e0a\u9762\u6240\u8aaa\u7684\u300c\u4eba\u9ad4\u9aa8\u9abc\u7d50\u69cb\u300d\u6709\u95dc<\/p>\n\n\n\n<p>\u4e0d\u9700\u8981\u4efb\u4f55\u5668\u6750\uff0c\u5728\u5bb6\u5c31\u53ef\u4ee5\u5f92\u624b\u505a\u770b\u770b\u9019\u4e9b\u4e0d\u540c\u63e1\u6cd5\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u96d6\u7136\u4e00\u6a23\u6574\u500b\u80cc\u808c\u90fd\u6703\u523a\u6fc0\u5230\uff0c\u4f46\u8457\u91cd\u7684\u80cc\u808c\u808c\u7fa4\u537b\u4e0d\u592a\u4e00\u6a23<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F1%E3%80%80%E6%AD%A3%E6%89%8B_%E7%AA%84%E6%8F%A1\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f1\u3000\u6b63\u624b + \u7a84\u63e1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/1-1.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f1\u3000\u6b63\u624b + \u7a84\u63e1\" class=\"wp-image-7460\" width=\"480\" height=\"313\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/1-1.jpg 487w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/1-1-300x196.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Close Grip Front Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u5927\u5713\u808c\u3001\u4e0b\u659c\u65b9\u808c\u3001\u83f1\u5f62\u808c<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u4e0a\u80cc\u4e2d\u9593<\/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=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F2%E3%80%80%E6%AD%A3%E6%89%8B_%E4%B8%AD%E6%8F%A1%E8%B7%9D_%E4%B8%80%E8%88%AC\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9<strong>\u8b8a\u5316\u5f0f2\u3000\u6b63\u624b + \u4e2d\u63e1\u8ddd<\/strong> <strong>(\u4e00\u822c)<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/2-1.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f2\u3000\u6b63\u624b + \u4e2d\u63e1\u8ddd (\u4e00\u822c)\" class=\"wp-image-7461\" width=\"480\" height=\"313\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/2-1.jpg 488w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/2-1-300x195.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Front Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u3001\u83f1\u5f62\u808c\u3001\u4e0b\u659c\u65b9\u808c\u3001\u4e0a\u95ca\u80cc\u808c<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u4e2d\u4e0a\u80cc <\/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=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F3%E3%80%80%E6%AD%A3%E6%89%8B_%E5%AF%AC%E6%8F%A1\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f3\u3000\u6b63\u624b + \u5bec\u63e1        <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/3-1.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f3\u3000\u6b63\u624b + \u5bec\u63e1      \" class=\"wp-image-7462\" width=\"486\" height=\"315\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/3-1.jpg 488w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/3-1-300x194.jpg 300w\" sizes=\"(max-width: 486px) 100vw, 486px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Wide Grip Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u3001\u83f1\u5f62\u808c\u5167\u5074\u3001\u4e0a\u95ca\u80cc<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u4e0a\u80cc<\/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=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F4%E3%80%80%E5%8F%8D%E6%89%8B_%E7%AA%84%E6%8F%A1\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f4\u3000\u53cd\u624b + \u7a84\u63e1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/4-1.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f4\u3000\u53cd\u624b + \u7a84\u63e1\" class=\"wp-image-7463\" width=\"468\" height=\"302\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/4-1.jpg 476w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/4-1-300x194.jpg 300w\" sizes=\"(max-width: 468px) 100vw, 468px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Narrow Grip Reverse Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u4e2d\u95ca\u80cc\u808c\u3001\u83f1\u5f62\u808c\u5167\u5074<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u80cc\u90e8\u4e2d\u6bb5<\/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=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F5%E3%80%80%E5%8F%8D%E6%89%8B_%E4%B8%AD%E6%8F%A1%E8%B7%9D\"><\/span><strong><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f5\u3000\u53cd<strong><strong>\u624b<\/strong><\/strong> + \u4e2d\u63e1\u8ddd<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/5-1.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f5\u3000\u53cd\u624b + \u4e2d\u63e1\u8ddd\" class=\"wp-image-7464\" width=\"458\" height=\"297\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/5-1.jpg 459w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/5-1-300x195.jpg 300w\" sizes=\"(max-width: 458px) 100vw, 458px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Reverse Grip Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u4e2d\u95ca\u80cc\u808c\u3001\u83f1\u5f62\u808c<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u95ca\u80cc\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F6%E3%80%80%E5%B0%8D%E6%8F%A1_%E7%AA%84%E6%8F%A1\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f6\u3000\u5c0d\u63e1 + \u7a84\u63e1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/6.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f6\u3000\u5c0d\u63e1 + \u7a84\u63e1\" class=\"wp-image-7465\" width=\"479\" height=\"311\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/6.jpg 473w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/6-300x195.jpg 300w\" sizes=\"(max-width: 479px) 100vw, 479px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Neutral Close Grip Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u659c\u65b9\u808c\u3001\u83f1\u5f62\u808c\u5167\u5074\u3001\u95ca\u80cc\u808c\u4e2d\u6bb5<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u80cc\u808c\u5167\u5074<\/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=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F7%E3%80%80%E5%B0%8D%E6%8F%A1_%E4%B8%AD%E6%8F%A1%E8%B7%9D\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f7\u3000\u5c0d\u63e1 + \u4e2d\u63e1\u8ddd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"476\" height=\"307\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/7.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f7\u3000\u5c0d\u63e1 + \u4e2d\u63e1\u8ddd\" class=\"wp-image-7466\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/7.jpg 476w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/7-300x193.jpg 300w\" sizes=\"(max-width: 476px) 100vw, 476px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000   \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Mid Neutral Grip Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u659c\u65b9\u808c\u3001\u83f1\u5f62\u808c\u4e2d\u5916\u5074\u3001\u95ca\u80cc\u808c\u4e2d\u6bb5<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u80cc\u90e8\u4e2d\u6bb5<\/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=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F8%E3%80%80%E5%B0%8D%E6%8F%A1_%E5%AF%AC%E6%8F%A1\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f8\u3000\u5c0d\u63e1 + \u5bec\u63e1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>   \u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"461\" height=\"296\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/8.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f8\u3000\u5c0d\u63e1 + \u5bec\u63e1\" class=\"wp-image-7467\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/8.jpg 461w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/8-300x193.jpg 300w\" sizes=\"(max-width: 461px) 100vw, 461px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Neutral Wide Grip Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u3001\u4e0b\u659c\u65b9\u808c\u3001\u4e0a\u95ca\u80cc\u808c<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u4e0a\u80cc<\/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=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F9%E3%80%80%E9%A0%B8%E5%BE%8C_%E4%B8%AD%E6%8F%A1%E8%B7%9D\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f9\u3000\u9838\u5f8c + \u4e2d\u63e1\u8ddd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000     \u3000\u3000\u3000   \u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"459\" height=\"299\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/9-1.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f9\u3000\u9838\u5f8c + \u4e2d\u63e1\u8ddd\" class=\"wp-image-7471\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/9-1.jpg 459w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/9-1-300x195.jpg 300w\" sizes=\"(max-width: 459px) 100vw, 459px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Behind The Neck Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u5927\u5713\u808c\u3001\u4e0b\u659c\u65b9\u808c\u3001\u83f1\u5f62\u808c<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u4e0a\u80cc\u4e2d\u9593<\/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=\"%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E8%AE%8A%E5%8C%96%E5%BC%8F10%E3%80%80%E5%96%AE%E9%82%8A%E4%B8%8B%E6%8B%89\"><\/span><strong>\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f10\u3000\u55ae\u908a\u4e0b\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>   \u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"460\" height=\"299\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/10.jpg\" alt=\"\u6ed1\u8f2a\u4e0b\u62c9\u8b8a\u5316\u5f0f10\u3000\u55ae\u908a\u4e0b\u62c9\" class=\"wp-image-7469\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/10.jpg 460w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/10-300x195.jpg 300w\" sizes=\"(max-width: 460px) 100vw, 460px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Single-arm Lat Pulldown<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u808c\u7fa4\uff1a\u5927\u5713\u808c\u3001\u5c0f\u5713\u808c\u3001\u83f1\u5f62\u808c\u3001\u95ca\u80cc\u808c\u4e2d\u6bb5<\/p>\n\n\n\n<p>\u91dd\u5c0d\u808c\u7fa4\uff1a\u55ae\u908a\u7684\u95ca\u80cc\u808c\u5b8c\u6574\u6536\u7e2e<\/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=\"%E7%B8%BD%E7%B5%90\"><\/span><strong>\u7e3d\u7d50<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u6bcf\u4e00\u7a2e\u8b8a\u5316\u5f0f\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u90fd\u5305\u542b\uff1a\u7a84\u63e1\u3001\u4e2d\u63e1\u3001\u8ddd\u5bec\u63e1\uff0c\u518d\u642d\u914d\u6b63\u624b\u3001\u5c0d\u63e1\u3001\u53cd\u624b\u7b49\u5404\u7a2e\u65b9\u5411\u9032\u884c\u7d44\u5408<\/p>\n\n\n\n<p>\u4f46\u70ba\u4ec0\u9ebc\u6211\u572810\u7a2e\u6ed1\u8f2a\u4e0b\u62c9\u4ecb\u7d39\u88e1\uff0c\u6c92\u6709\u63d0\u5230\uff1a\u53cd\u624b\u5bec\u63e1\u3001\u9838\u5f8c\u7a84\u63e1\u3001\u9838\u5f8c\u5bec\u63e1\uff1f\u76f8\u4fe1\u4f60\u4e00\u5b9a\u4e5f\u5f88\u597d\u5947<\/p>\n\n\n\n<p>\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u56e0\u70ba\u53cd\u624b\u6ed1\u8f2a\u4e0b\u62c9\u672c\u8eab\u5c31\u5df2\u7d93\u5e36\u6709\u300c\u624b\u8098\u5167\u65cb\u300d\u4e86\uff0c\u4e5f\u5c31\u4ee3\u8868\u8457\u624b\u8098\u4e26\u4e0d\u662f\u8655\u65bc\u4e00\u500b\u6700\u8212\u670d\u7684\u72c0\u614b<\/p>\n\n\n\n<p>\u9019\u500b\u6642\u5019\uff0c\u5982\u679c\u4f60\u60f3\u8b93\u81ea\u5df1\u7684\u624b\u8098\u5167\u65cb\uff0c\u540c\u6642\u53c8\u8b93\u4f60\u7684\u96d9\u624b\u6253\u5230\u6700\u958b\uff0c\u4f86\u5b8c\u6210\u6240\u8b02\u7684<strong>\u53cd\u624b\u5bec\u63e1<\/strong>\uff0c\u5f97\u5230\u7684\u53ea\u6703\u6709\u624b\u8098\u66f4\u52a0\u4e0d\u9069\u800c\u5df2<\/p>\n\n\n\n<p>\u8aaa\u660e\u767d\u4e00\u9ede\uff0c\u5c31\u662f\u53cd\u624b\u5bec\u63e1\u7684\u6ed1\u8f2a\u4e0b\u62c9\u4e26\u4e0d\u7b26\u5408\u4eba\u9ad4\u5de5\u5b78\uff0c\u56e0\u6b64\u81ea\u7136\u4e5f\u4e0d\u88ab\u5217\u5165\u672c\u6587\u7684\u63a2\u8a0e\u7bc4\u570d\u5167<\/p>\n\n\n\n<p>\u81f3\u65bc\u722d\u8b70\u6027\u975e\u5e38\u5927\u7684\u300c\u9838\u5f8c\u6ed1\u8f2a\u4e0b\u62c9\u300d\uff0c\u96d6\u7136\u5f88\u591a\u4eba\u8aaa\u53ef\u80fd\u6703\u6709\u80a9\u8180\u53d7\u50b7\u3001\u80a9\u593e\u64e0\u7684\u554f\u984c\uff0c\u4f46\u5728\u63a7\u5236\u597d\u7684\u60c5\u6cc1\u4e0b\u5176\u5be6\u662f\u4e00\u500b\u5f88\u597d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u5728\u7db2\u8def\u4e0a\u770b\u5230\u5e7e\u7a2e\u9838\u5f8c\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u6211\u4e00\u5f8b\u90fd\u5efa\u8b70\u63a1\u7528<strong>\u6700\u8212\u670d\u7684\u4e2d\u63e1\u8ddd<\/strong>\u5c31\u597d\uff01\u5343\u842c\u5225\u96a8\u4fbf\u5617\u8a66\u5bec\u63e1\u3001\u7a84\u63e1<\/p>\n\n\n\n<p>\u56e0\u70ba\u7576\u4f60\u9078\u64c7\u505a\u9838\u5f8c\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u4ee3\u8868\u5df2\u7d93\u958b\u59cb\u812b\u96e2\u52d5\u4f5c\u8212\u9069\u5e36\u4e86\uff0c\u6700\u597d\u7684\u65b9\u5f0f\u662f\u900f\u904e\u8f15\u91cd\u91cf\u3001\u901f\u5ea6\u653e\u6162\u3001\u8212\u9069\u63e1\u8ddd\u4f86\u9032\u884c\u8a13\u7df4<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u4ecb\u7d39\u768410\u7a2e\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u5168\u90e8\u7684\u9810\u5099\u59ff\u52e2\u90fd\u548c\u4e0a\u4e00\u500b\u90e8\u5206\u6240\u4ecb\u7d39\u7684\u300c\u6ed1\u8f2a\u4e0b\u62c9\u6559\u5b78\u300d\u4e00\u6a23\uff0c\u53ea\u662f\u5728\u63e1\u63e1\u628a\u7684\u65b9\u5411\u3001\u89d2\u5ea6\u4e0a\u7684\u4e0d\u540c\u800c\u5df2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5c0d\u65bc\u80cc\u808c\u808c\u7fa4\uff0c\u9084\u4e0d\u4e86\u89e3\uff0c\u6216\u662f\u60f3\u518d\u8907\u7fd2\u4e00\u6b21\u7684\u670b\u53cb\uff0c\u53ef\u4ee5\u53c3\u8003 \ud83d\udc49 <a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/back-muscle-training\/\">\u30102021\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><\/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=\"o1P0P692cx\"><a href=\"https:\/\/physicfit.com\/cable-attachments\/\">\u3010Homegym\u3011\u8a13\u7df4\u63e1\u628a\u653b\u7565\uff1aAngles90\u3001MAG\u5230\u5e95\u54ea\u4e00\u500b\u624d\u662f\u7df4\u80cc\u795e\u5668\uff1f5\u6b3e\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Homegym\u3011\u8a13\u7df4\u63e1\u628a\u653b\u7565\uff1aAngles90\u3001MAG\u5230\u5e95\u54ea\u4e00\u500b\u624d\u662f\u7df4\u80cc\u795e\u5668\uff1f5\u6b3e\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/cable-attachments\/embed\/#?secret=o1P0P692cx\" data-secret=\"o1P0P692cx\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\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=\"7_%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span><strong>7. \u6ed1\u8f2a\u4e0b\u62c9\u5e38\u898b\u554f\u984c FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"122\" height=\"122\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-150x150.png 150w\" sizes=\"(max-width: 122px) 100vw, 122px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E5%9C%A8%E5%81%9A%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E6%99%82%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A9%B2%E4%B8%8D%E8%A9%B2%E5%9B%BA%E5%AE%9A%E8%82%A9%E8%83%9B%E9%AA%A8%EF%BC%9F\"><\/span><strong>Q1\uff1a\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u5230\u5e95\u8a72\u4e0d\u8a72\u56fa\u5b9a\u80a9\u80db\u9aa8\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u53ef\u80fd\u807d\u904e\u6709\u4e9b\u4eba\u9019\u6a23\u8ddf\u4f60\u8aaa\uff1a\u300c\u505a\u6ed1\u8f2a\u4e0b\u62c9\u61c9\u8a72\u8981\u7dad\u6301\u4e0b\u58d3\u80a9\u8180\u3001\u5c07\u8eab\u9ad4\u56fa\u5b9a\u4f4f\uff0c\u9019\u6a23\u624d\u80fd\u4fdd\u6301\u5168\u7a0b\u5f35\u529b\u300d<\/p>\n\n\n\n<p>\u4f46\u53c8\u6709\u4eba\u8aaa\uff1a\u300c\u4e0b\u62c9\u524d\uff0c\u61c9\u8a72\u5c07\u80a9\u8180\u4e0b\u58d3\uff0c\u56de\u653e\u6642\uff0c\u5c31\u61c9\u8a72\u5c07\u8eab\u9ad4\u56de\u5fa9\u5230\u539f\u59cb\u4f4d\u7f6e = \u653e\u9b06\u80a9\u80db\uff0c\u9019\u6a23\u624d\u80fd\u8b93\u52d5\u4f5c\u884c\u7a0b\u6700\u5927\u5316\u300d<\/p>\n\n\n\n<p>\u5927\u5bb6\u90fd\u6709\u5404\u81ea\u7684\u8aaa\u6cd5\uff0c\u8eab\u70ba\u65b0\u624b\u3001\u6b63\u5728\u5c0b\u627e\u7b54\u6848\u7684\u4f60\uff0c\u5230\u5e95\u54ea\u4e00\u7a2e\u6ed1\u8f2a\u4e0b\u62c9\u624d\u662f\u6b63\u78ba\u7684\uff1f\u73fe\u5728\u641e\u5f97\u6211\u597d\u4e82<\/p>\n\n\n\n<p>\u6211\u81ea\u5df1\u662f\u50be\u5411\u65bc\u5f8c\u8005\uff0c\u6ed1\u8f2a\u4e0b\u62c9\u56de\u653e\u6642\uff0c\u653e\u9b06\u80a9\u80db\uff0c\u4f46\u524d\u63d0\u662f\u300c\u6211\u5df2\u7d93\u627e\u5230\u6700\u9069\u5408\u6211\u7684\u6ed1\u8f2a\u4e0b\u62c9\u884c\u7a0b\u4e86\u300d<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u653e\u9b06\u80a9\u80db\uff0c\u4e26\u4e0d\u662f\u56de\u653e\u6642\u5c31\u5c07\u8eab\u9ad4\u6574\u500b\u9b06\u61c8\u6389\uff0c\u800c\u662f\u5728\u81ea\u5df1\u53ef\u4ee5\u63a7\u5236\u7684\u72c0\u6cc1\u4e0b\uff0c\u5c07\u80a9\u80db\u9aa8\u76e1\u53ef\u80fd\u7684\u56de\u5fa9\u539f\u4f4d<\/p>\n\n\n\n<p>\u4f60\u8aaa\u9019\u6a23\u5b50\u505a\u771f\u7684\u6703\u5b8c\u5168\u6c92\u6709\u80cc\u90e8\u5f35\u529b\u55ce\uff1f\u5c31\u6211\u770b\u4f86\uff0c\u80cc\u808c\u5f35\u529b\u81f3\u59cb\u81f3\u7d42\u90fd\u662f\u5b58\u5728\u7684\uff0c\u56e0\u6b64\u4e0d\u9700\u8981\u64d4\u5fc3\u5f35\u529b\u4e0d\u5920\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u81f3\u65bc\u524d\u8005\uff0c\u5168\u7a0b\u5c07\u80a9\u80db\u9aa8\u56fa\u5b9a\u7684\u6ed1\u8f2a\u4e0b\u62c9\u7df4\u6cd5\uff0c\u5176\u5be6\u624d\u662f\u9019\u5169\u8005\u4e2d\u6700\u96e3\u7684\uff01\u56e0\u70ba\u4f60\u8981\u82b1\u66f4\u591a\u529b\u6c23\u53bb\u56fa\u5b9a\u80a9\u80db\u9aa8<\/p>\n\n\n\n<p>\u6240\u4ee5\u53ef\u80fd\u5e73\u5e38\u80fd\u505a\u500b10\uff5e12\u4e0b\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u7528\u5230\u9019\u7a2e\u80a9\u80db\u9aa8\u56fa\u5b9a\u5f0f\u7684\u6ed1\u8f2a\u4e0b\u62c9\u7df4\u6cd5\u6642\uff0c\u8b8a\u6210\u53ea\u505a\u4e867\uff5e8\u4e0b\u5c31\u529b\u7aed\u4e86<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u6700\u5f8c\u5f97\u51fa\u7684\u7d50\u8ad6\uff1a\u300c<strong>\u5982\u679c\u4f60\u662f\u65b0\u624b\u3001\u6c92\u6709\u65b9\u5411\u7684\u4eba\uff0c\u5efa\u8b70\u90fd\u5728\u6ed1\u8f2a\u4e0b\u62c9\u56de\u653e\u6642\u653e\u9b06\u80a9\u80db\uff0c\u505a\u597d\u5b8c\u6574\u52d5\u4f5c<\/strong>\u300d<\/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=\"Q2%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%8F%AF%E4%BB%A5%E5%81%9A%E5%BE%88%E9%87%8D%EF%BC%8C%E4%BD%86%E5%BC%95%E9%AB%94%E5%90%91%E4%B8%8A%E5%8D%BB%E6%8B%89%E4%B8%8D%E8%B5%B7%E4%BE%86%EF%BC%9F\"><\/span><strong>Q2\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u6ed1\u8f2a\u4e0b\u62c9\u53ef\u4ee5\u505a\u5f88\u91cd\uff0c\u4f46\u5f15\u9ad4\u5411\u4e0a\u537b\u62c9\u4e0d\u8d77\u4f86\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u300c<a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/pull-up-guide\/\">\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>\u300d\u9019\u7bc7\u6587\u7ae0\u4e2d\uff0c\u6211\u5011\u4e5f\u6709\u9032\u884c\u904e\u5169\u8005\u7684\u6bd4\u8f03<\/p>\n\n\n\n<p>\u56e0\u70ba\u5f15\u9ad4\u5411\u4e0a\u4e0d\u53ea\u8981\u5c07\u81ea\u5df1\u7684\u4e0a\u80a2\u62c9\u4e0a\u53bb\uff0c\u4e0b\u80a2(\u8173)\u7684\u91cd\u91cf\u4e5f\u8981\u4e00\u8d77\u5f80\u4e0a\u62c9\uff0c\u518d\u52a0\u4e0a\u6838\u5fc3\u7684\u7a69\u5b9a\u624d\u80fd\u5b8c\u6210\u4e00\u4e0b\u5f15\u9ad4\u5411\u4e0a<\/p>\n\n\n\n<p>\u4f46\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u8001\u5be6\u8aaa\uff0c\u4f60\u7684\u52d5\u4f5c\u505a\u7684\u518d\u7cdf\uff0c\u72c2\u62c9\u3001\u731b\u62c9\u90fd\u9084\u662f\u53ef\u4ee5\u5b8c\u6210\u4e00\u4e0b\u6ed1\u8f2a\u4e0b\u62c9\u7684\uff0c\u5169\u7a2e\u904b\u52d5\u53ef\u4ee5\u8aaa\u662f\u5929\u5dee\u5730\u5225<\/p>\n\n\n\n<p>\u552f\u4e00\u50cf\u7684\u5730\u65b9\uff0c\u5927\u6982\u53ea\u6709\u4e0a\u80a2\u62c9\u7684\u52d5\u4f5c\uff0c\u56e0\u6b64\u4f60\u4e5f\u53ef\u4ee5\u77e5\u9053\u9019\u5169\u7a2e\u904b\u52d5\u662f\u4e0d\u80fd\u4e92\u76f8\u53d6\u4ee3\u7684\uff0c\u5f15\u9ad4\u5411\u4e0a\u6709\u5c6c\u65bc\u81ea\u5df1\u5c08\u5c6c\u7684\u7df4\u6cd5<\/p>\n\n\n\n<p>\u4e5f\u6c92\u6709\u4eba\u53ef\u4ee5\u5f88\u6e96\u78ba\u7684\u8ddf\u4f60\u8aaa\uff1a\u300c\u4f60\u5230\u5e95\u9700\u8981\u505a\u5230\u591a\u91cd\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u624d\u53ef\u4ee5\u62c9\u8d77\u4e00\u4e0b\u5f15\u9ad4\u5411\u4e0a\u300d\uff0c\u56e0\u70ba\u5f15\u9ad4\u5411\u4e0a\u6240\u9700\u8981\u7684\u4e0d\u53ea\u662f\u91cd\u91cf\u4e0a\u7684\u689d\u4ef6<\/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=\"Q3%EF%BC%9A%E6%88%91%E5%9C%A8%E5%81%9A%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E6%99%82%EF%BC%8C%E5%A5%BD%E5%83%8F%E6%9C%89%E9%BB%9E%E5%B7%A6%E5%8F%B3%E6%96%BD%E5%8A%9B%E4%B8%8D%E5%9D%87\"><\/span><strong>Q3\uff1a\u6211\u5728\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u597d\u50cf\u6709\u9ede\u5de6\u53f3\u65bd\u529b\u4e0d\u5747<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u64d4\u5fc3\u80cc\u808c\u5de6\u53f3\u808c\u8089\u5931\u8861\u7684\u8a71\uff0c\u6211\u5148\u7d66\u4f60\u6253\u4e00\u5291\u5f37\u5fc3\u91dd\uff1a\u300c\u6c92\u6709\u4eba\u7684\u808c\u8089\u662f100\uff05\u5c0d\u7a31\u7684\uff0c\u4e00\u5b9a\u90fd\u6703\u6709\u4e00\u908a\u6bd4\u8f03\u5927\u300d<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u771f\u7684\u662f\u56b4\u91cd\u611f\u89ba\u5230\uff0c\u6bcf\u6b21\u7df4\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u6163\u7528\u908a\u7684\u53e6\u4e00\u5074\u597d\u50cf\u90fd\u6bd4\u8f03\u5feb\u6c92\u529b\uff0c\u90a3\u5341\u4e4b\u516b\u4e5d\u5c31\u662f\u808c\u8089\u5931\u8861\u771f\u7684\u6709\u9ede\u660e\u986f\u4e86<\/p>\n\n\n\n<p>\u9019\u500b\u6642\u5019\u4f60\u4e5f\u4e0d\u8981\u7dca\u5f35\uff0c\u9664\u4e86\u53ef\u4ee5\u5f9e\u8f15\u91cd\u91cf\u958b\u662f\u7df4\u7fd2\u52d5\u4f5c\u63a7\u5236\u4ee5\u5916\uff0c\u9084\u53ef\u4ee5\u900f\u904e\u300c\u55ae\u908a\u8a13\u7df4\u5f0f\u300d\u7684\u6ed1\u8f2a\u4e0b\u62c9\u4f86\u9032\u884c\u5f31\u5074\u88dc\u5f37 \u2193<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"460\" height=\"299\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/10.jpg\" alt=\"\u55ae\u908a\u8a13\u7df4\u5f0f\" class=\"wp-image-7469\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/10.jpg 460w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/10-300x195.jpg 300w\" sizes=\"(max-width: 460px) 100vw, 460px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E5%88%B0%E5%BA%95%E8%A9%B2%E6%8B%89%E5%88%B0%E4%B8%8B%E5%B7%B4%EF%BC%9F%E9%82%84%E6%98%AF%E8%83%B8%E5%8F%A3%EF%BC%9F\"><\/span><strong>Q4\uff1a\u6ed1\u8f2a\u4e0b\u62c9\u5230\u5e95\u8a72\u62c9\u5230\u4e0b\u5df4\uff1f\u9084\u662f\u80f8\u53e3\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u81ea\u5df1\u5f9e\u7b2c\u4e00\u6b21\u7df4\u6ed1\u8f2a\u4e0b\u62c9\u5230\u73fe\u5728\uff0c\u8001\u5be6\u8aaa\u6839\u672c\u6c92\u6709\u5728\u5f37\u8feb\u81ea\u5df1\u4e00\u5b9a\u8981\u62c9\u5230\u80f8\u53e3\u3001\u89f8\u80f8\u624d\u7b97\u4e00\u4e0b<\/p>\n\n\n\n<p>\u4e00\u822c\u6ed1\u8f2a\u4e0b\u62c9\u7684\u6700\u5927\u4e0b\u62c9\u7bc4\u570d\uff0c\u5927\u7d04\u4ecb\u65bc\u4e0b\u5df4\uff5e\u80f8\u53e3\u9019\u6bb5\u8ddd\u96e2\uff0c\u96a8\u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u7d50\u69cb\u4e0d\u540c\uff0c\u7bc4\u570d\u4e5f\u4e0d\u540c<\/p>\n\n\n\n<p>\u53ea\u8981\u662f\u5728\u9019\u500b\u7bc4\u570d\u5167\u7684\u6ed1\u8f2a\u4e0b\u62c9\uff0c\u90fd\u53ef\u4ee5\u7b97\u662f\u5b8c\u6574\u7684\u4e00\u4e0b\uff0c\u6c92\u6709\u4eba\u53ef\u4ee5\u5e6b\u4f60\u6c7a\u5b9a\u4e0b\u62c9\u8981\u5230\u54ea\u624d\u53ef\u4ee5\uff01<\/p>\n\n\n\n<p>\u5f37\u8feb\u81ea\u5df1\u4e00\u5b9a\u8981\u62c9\u5230\u54ea\uff0c\u9664\u4e86\u8b93\u4f60\u5728\u8a13\u7df4\u6642\u7121\u6cd5\u5c07\u6ce8\u610f\u529b\u653e\u5728\u80cc\u808c\u4e0a\uff0c\u9084\u6709\u53ef\u80fd\u56e0\u70ba\u884c\u7a0b\u904e\u9577\uff0c\u5c0e\u81f4\u8eab\u9ad4\u53d7\u50b7<\/p>\n\n\n\n<p>\u4eca\u5929\u4f60\u7df4\u6ed1\u8f2a\u4e0b\u62c9\u5c31\u662f\u60f3\u597d\u597d\u7df4\u80cc\uff0c\u90a3\u5c31\u4ee5\u80cc\u808c\u7684\u611f\u53d7\u5ea6\u70ba\u4e3b\uff0c\u53ea\u8981\u80cc\u808c\u6536\u5230\u6700\u7dca\uff0c\u5c31\u4ee3\u8868\u884c\u7a0b\u5df2\u7d93\u9054\u5230\u6700\u5927\u5316<\/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=\"Q5%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%9C%89%E4%BA%9B%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E6%A9%9F%EF%BC%8C%E5%81%9A%E8%B5%B7%E4%BE%86%E6%AF%94%E8%BC%83%E9%87%8D%EF%BC%9F\"><\/span><strong>Q5\uff1a\u70ba\u4ec0\u9ebc\u6709\u4e9b\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\uff0c\u505a\u8d77\u4f86\u6bd4\u8f03\u91cd\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u554f\u984c\uff0c\u4e5f\u662f\u6211\u81ea\u5df1\u66fe\u7d93\u5f88\u597d\u5947\u7684\uff0c\u4e00\u958b\u662f\u9084\u4ee5\u70ba\u662f\u5065\u8eab\u623f\u7684\u4eba\u6545\u610f\u5728\u4e0a\u9762\u52d5\u624b\u8173\uff0c\u54ea\u908a\u9396\u7dca\u4e00\u9ede\u9020\u6210\u7684\uff5eXD<\/p>\n\n\n\n<p>\u5f8c\u4f86\u767c\u73fe\uff0c\u5176\u5be6\u662f\u56e0\u70ba\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\u4e5f\u6709\u5206\u6210\u300c\u5b9a\u6ed1\u8f2a\u3001\u52d5\u6ed1\u8f2a\u300d\uff0c\u4ee5\u4e0b\u5c31\u4f86\u548c\u4f60\u804a\u804a\u9019\u5169\u7a2e\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\u7684\u5dee\u5225<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/07\/\u5b9a\u52d5\u6ed1\u8f2a.jpg\" alt=\"\u5b9a\u6ed1\u8f2a vs \u52d5\u6ed1\u8f2a\" class=\"wp-image-4014\" width=\"283\" height=\"276\"\/><figcaption>(\u5716\u7247\u4f86\u6e90\uff1a\u5c0f\u6821\u5831)<\/figcaption><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5229\u7528\u4e0a\u9762\u9019\u5f35\u53ef\u611b\u7684\u5b9a\u6ed1\u8f2a\u3001\u52d5\u6ed1\u8f2a\u5361\u901a\u5716\uff0c\u8b93\u4f60\u53ef\u4ee5\u5feb\u901f\u4e86\u89e3\u9019\u5169\u8005\u7684\u5dee\u7570<\/p>\n\n\n\n<p>\u900f\u904e\u5716\u7247\uff0c\u4f60\u53ef\u4ee5\u767c\u73fe\u53f3\u908a\u7684\u90a3\u96bb\u9ce5\uff0c\u4f7f\u7528\u52d5\u6ed1\u8f2a\u4f86\u62c9\u904b\u8ca8\u7269\uff0c\u5f88\u660e\u986f\u7684\u6bd4\u8f03\u8f15\u9b06\uff0c\u5b9a\u6ed1\u8f2a\u5247\u8f03\u5403\u529b<\/p>\n\n\n\n<p>\u56e0\u70ba\u5b9a\u6ed1\u8f2a\u7684\u4f4d\u7f6e\u662f\u56fa\u5b9a\u7684\uff0c\u9019\u6642\u548c\u7269\u9ad4\u76f8\u53cd\u7684\u529b\uff0c\u525b\u597d\u5c31\u662f\u4f60\u624b\u4e0a\u62c9\u52d5\u7684\u529b\uff0c\u6240\u4ee5\u64cd\u4f5c\u8d77\u4f86\u4e5f\u6703\u8f03\u56f0\u96e3<\/p>\n\n\n\n<p>\u800c\u52d5\u6ed1\u8f2a\u7684\u4f4d\u7f6e\u5247\u6c92\u6709\u56fa\u5b9a\uff0c\u4f60\u5728\u5c07\u7269\u9ad4\u5411\u53f3\u62c9\u6642\uff0c\u65bd\u529b\u65b9\u5411\u525b\u597d\u4e5f\u662f\u5728\u53f3\u908a\uff0c\u6240\u4ee5\u64cd\u4f5c\u8d77\u4f86\u76f8\u5c0d\u8f03\u8f15\u9b06<\/p>\n\n\n\n<p>\u61c9\u7528\u5230\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\u4e5f\u662f\u4e00\u6a23\uff0c\u90a3\u4e9b\u62c9\u8d77\u4f86\u7279\u5225\u91cd\u7684\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\uff0c\u5c31\u662f\u63a1\u7528\u5b9a\u6ed1\u8f2a\uff0c\u6240\u4ee5\u91cd\u91cf\u505a\u8d77\u4f86\u4e5f\u6703\u7279\u5225\u91cd\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q6%EF%BC%9A%E6%AF%8F%E6%AC%A1%E5%81%9A%E6%BB%91%E8%BC%AA%E4%B8%8B%E6%8B%89%E6%99%82%EF%BC%8C%E5%89%8D%E8%87%82%E3%80%81%E4%BA%8C%E9%A0%AD%E9%83%BD%E5%85%88%E9%85%B8%EF%BC%8C%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q6\uff1a\u6bcf\u6b21\u505a\u6ed1\u8f2a\u4e0b\u62c9\u6642\uff0c\u524d\u81c2\u3001\u4e8c\u982d\u90fd\u5148\u9178\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6709\u4e9b\u4eba\u6703\u8ddf\u4f60\u8aaa\uff1a\u300c\u60f3\u50cf\u81ea\u5df1\u7684\u624b\u53ea\u662f\u52fe\u8457\u63e1\u628a\uff0c\u800c\u4e0d\u662f\u7dca\u63e1\u8457\u63e1\u628a\u300d\uff0c\u9019\u6a23\u505a\u662f\u975e\u5e38\u597d\u7684\uff0c\u4e5f\u662f\u6709\u6548\u7684<\/p>\n\n\n\n<p>\u4f46\u7576\u4f60\u505a\u5230\u7b2c\u4e09\u3001\u7b2c\u56db\u7d44\u6642\uff0c\u76f8\u4fe1\u4e0d\u7ba1\u4f60\u7684\u624b\u600e\u9ebc\u62c9\uff0c\u597d\u50cf\u524d\u81c2\u3001\u4e8c\u982d\u90fd\u9084\u662f\u5f88\u9178\uff0c\u9019\u6642\u9019\u500b\u65b9\u6cd5\u5c31\u4e0d\u592a\u7ba1\u7528\u4e86<\/p>\n\n\n\n<p>\u6700\u76f4\u63a5\u3001\u6700\u6709\u6548\u7684\u65b9\u6cd5\uff0c\u6211\u6703\u5efa\u8b70\u76f4\u63a5\u8cb7\u4e00\u500b\u597d\u4e00\u9ede\u7684\u62c9\u529b\u5e36\u4f86\u4f7f\u7528\uff0c\u7701\u7684\u4f60\u6bcf\u6b21\u505a\u6ed1\u8f2a\u4e0b\u62c9\u90fd\u5728\u64d4\u5fc3\u624b\u6c92\u529b\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u597d\u7684\u62c9\u529b\u5e36\u4e00\u7d44\u5927\u69821000\uff5e2000\u4e4b\u9593\uff0c\u770b\u4f3c\u50f9\u683c\u6709\u9ede\u9ad8\uff0c\u4f46\u53ea\u8981\u4f60\u4e0d\u662f\u523b\u610f\u4e00\u76f4\u9032\u884c\u8d85\u5927\u91cd\u91cf\u8a13\u7df4\uff0c\u4e00\u7d44\u90fd\u53ef\u4ee5\u7528\u5230\u5f88\u4e45<\/p>\n\n\n\n<p>\u4e5f\u4e0d\u662f\u5728\u5f37\u8feb\u4f60\u4e00\u5b9a\u8981\u8cb7\u62c9\u529b\u5e36\uff0c\u53ea\u662f\u6211\u81ea\u5df1\u7df4\u6ed1\u8f2a\u4e0b\u62c9\u5230\u73fe\u5728\uff0c\u767c\u73fe\u6700\u5feb\u3001\u6700\u6709\u7528\u7684\u65b9\u5f0f\uff0c\u9084\u662f\u6234\u62c9\u529b\u5e36\u6700\u597d<\/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=\"Dp5QZR3W5s\"><a href=\"https:\/\/physicfit.com\/lifting-straps\/\">\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/lifting-straps\/embed\/#?secret=Dp5QZR3W5s\" data-secret=\"Dp5QZR3W5s\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"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><\/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\/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<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 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title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer 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noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How To Build A V-Tapered Back: Lat Training Dos and Don\u2019ts\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/O94yEoGXtBY?start=311&#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 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