{"id":4483,"date":"2021-08-14T20:16:35","date_gmt":"2021-08-14T12:16:35","guid":{"rendered":"https:\/\/physicfit.com\/?p=4483"},"modified":"2022-09-23T13:49:15","modified_gmt":"2022-09-23T05:49:15","slug":"romanian-deadlift","status":"publish","type":"post","link":"https:\/\/physicfit.com\/romanian-deadlift\/","title":{"rendered":"\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f"},"content":{"rendered":"\n<p>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u662f\u5065\u8eab\u623f\u4e2d\u8a31\u591a\u4eba\u611b\u7df4\u7684\u52d5\u4f5c\uff0c\u537b\u4e5f\u662f\u6700\u5e38\u767c\u73fe\u932f\u8aa4\u7684\u52d5\u4f5c\uff01\u5c24\u5176\u662f\u4e0b\u80cc\u7684\u4ee3\u511f<\/p>\n\n\n\n<p>\u5f88\u5927\u4e00\u90e8\u5206\u539f\u56e0\uff0c\u90fd\u662f\u56e0\u70ba\u4e0d\u77e5\u9053\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5230\u5e95\u662f\u7df4\u54ea\u88e1\u7684\uff1f\u5176\u6b21\u5247\u662f\u4e0d\u77e5\u9053\u6b63\u78ba\u52d5\u4f5c\u8a72\u600e\u9ebc\u505a\uff1f<\/p>\n\n\n\n<p>\u4eca\u5929\u5c31\u8b93\u6211\u5e36\u4f60\u4e00\u8d77\u4f86\u8a8d\u8b58\u9019\u500b\u300c\u817f\u5f8c\u8a13\u7df4\u4e4b\u738b\u300d &#8211; \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u6b63\u78ba\u7df4\u624d\u80fd\u7df4\u7684\u8212\u670d\u53c8\u9577\u4e45<\/p>\n\n\n\n<p>( \ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\">\u786c\u8209\u5168\u653b\u7565\u300e\u50b3\u7d71\u786c\u8209\u3001\u76f8\u64b2\u786c\u8209\u6559\u5b78\u300f<\/a><\/strong> )<\/p>\n\n\n\n<p>\u3000\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\" src=\"https:\/\/lb.benchmarkemail.com\/\/tw\/code\/lbformnew.js?mFcQnoBFKMTjnGlxfLww1Fgg49YEcrgGMCwOMb6te8hACiOLlsM98g%253D%253D\"><\/script><noscript>Please enable JavaScript <br><div align=\"center\" style=\"padding-top:5px;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\"><a href=\"https:\/\/www.benchmarkemail.com\/email-marketing?utm_source=usersignupforms&amp;utm_medium=customers&amp;utm_campaign=usersignupforms\" target=\"_new\" style=\"text-decoration:none;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\" rel=\"noopener\">Email Marketing <\/a> by Benchmark<\/div><\/noscript>\n<!-- END: Benchmark Email Signup Form Code -->\n\n\n\n<p>\u3000\u3000\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\u3000\u3000\u3000   \u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6616f10739000\" 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-6616f10739000\"  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\/romanian-deadlift\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%9F%E5%90%8D%E5%AD%97%E6%80%8E%E9%BA%BC%E4%BE%86%E7%9A%84%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff1f\u540d\u5b57\u600e\u9ebc\u4f86\u7684\uff1f\">1. \u4ec0\u9ebc\u662f\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff1f\u540d\u5b57\u600e\u9ebc\u4f86\u7684\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E7%9A%84%E5%90%8D%E5%AD%97%E7%94%B1%E4%BE%86\" title=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u540d\u5b57\u7531\u4f86\">\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u540d\u5b57\u7531\u4f86<\/a><\/li><\/ul><\/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\/romanian-deadlift\/#2_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%93%AA%E8%A3%A1%EF%BC%9F%E8%A8%93%E7%B7%B4%E8%82%8C%E7%BE%A4\" title=\"2. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u53ef\u4ee5\u7df4\u54ea\u88e1\uff1f\u8a13\u7df4\u808c\u7fa4\">2. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u53ef\u4ee5\u7df4\u54ea\u88e1\uff1f\u8a13\u7df4\u808c\u7fa4<\/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\/romanian-deadlift\/#3_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89_vs_%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89\" title=\"3. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 vs \u50b3\u7d71\u786c\u8209\">3. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 vs \u50b3\u7d71\u786c\u8209<\/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\/romanian-deadlift\/#4_%E7%B7%B4%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E6%9C%89%E5%93%AA%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E9%81%A9%E5%90%88%EF%BC%9F\" title=\"4. \u7df4\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6709\u54ea\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f\">4. \u7df4\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6709\u54ea\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#5_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"5. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">5. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E5%90%88%E9%81%A9%E7%9A%84%E6%A7%93%E9%88%B4%E8%A8%93%E7%B7%B4%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step1. \u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u69d3\u9234\u8a13\u7df4\u91cd\u91cf\uff1f\">Step1. \u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u69d3\u9234\u8a13\u7df4\u91cd\u91cf\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\/romanian-deadlift\/#Step2_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%8C%E8%A9%B2%E5%BE%9E%E5%93%AA%E8%A3%A1%E8%B5%B7%E6%A7%93%EF%BC%9F\" title=\"Step2. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u8a72\u5f9e\u54ea\u88e1\u8d77\u69d3\uff1f\">Step2. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u8a72\u5f9e\u54ea\u88e1\u8d77\u69d3\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\/romanian-deadlift\/#Step3_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%8C%E9%9B%99%E8%85%B3%E7%AB%99%E8%B7%9D%E8%A6%81%E5%A4%9A%E5%AF%AC%EF%BC%9F%E6%8F%A1%E8%B7%9D%EF%BC%9F\" title=\"Step3. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u96d9\u8173\u7ad9\u8ddd\u8981\u591a\u5bec\uff1f\u63e1\u8ddd\uff1f\">Step3. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u96d9\u8173\u7ad9\u8ddd\u8981\u591a\u5bec\uff1f\u63e1\u8ddd\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\/romanian-deadlift\/#Step4_%E9%96%8B%E5%A7%8B%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%89%8D%EF%BC%8C%E8%BA%AB%E9%AB%94%E5%A7%BF%E5%8B%A2%E6%AA%A2%E6%9F%A5\" title=\"Step4. \u958b\u59cb\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u524d\uff0c\u8eab\u9ad4\u59ff\u52e2\u6aa2\u67e5\">Step4. \u958b\u59cb\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u524d\uff0c\u8eab\u9ad4\u59ff\u52e2\u6aa2\u67e5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%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\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u884c\u7a0b\u9700\u8981\u591a\u5b8c\u6574\uff1f\">Step5. \u5b8c\u6210\u4e00\u4e0b\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\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-12\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#6_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E6%89%8B%E8%87%82%E4%BF%9D%E6%8C%81%E5%9C%A8%E8%86%9D%E8%93%8B%E5%89%8D%E6%96%B9\" title=\"6. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5c0f\u6280\u5de7\uff1a\u624b\u81c2\u4fdd\u6301\u5728\u819d\u84cb\u524d\u65b9\">6. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5c0f\u6280\u5de7\uff1a\u624b\u81c2\u4fdd\u6301\u5728\u819d\u84cb\u524d\u65b9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#7_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"7. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff13\u500b\u5e38\u898b\u932f\u8aa4\">7. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff13\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-14\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#%E2%9D%B6_%E5%BD%8E%E8%85%B0%E9%A7%9D%E8%83%8C_%E5%9C%93%E8%83%8C\" title=\"\u2776 \u5f4e\u8170\u99dd\u80cc (\u5713\u80cc)\">\u2776 \u5f4e\u8170\u99dd\u80cc (\u5713\u80cc)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#%E2%9D%B7_%E8%86%9D%E8%93%8B%E9%81%8E%E5%BA%A6%E5%BD%8E%E6%9B%B2\" title=\"\u2777 \u819d\u84cb\u904e\u5ea6\u5f4e\u66f2\">\u2777 \u819d\u84cb\u904e\u5ea6\u5f4e\u66f2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#%E2%9D%B8_%E6%A7%93%E9%88%B4%E9%9B%A2%E8%BA%AB%E9%AB%94%E5%A4%AA%E9%81%A0\" title=\"\u2778 \u69d3\u9234\u96e2\u8eab\u9ad4\u592a\u9060\">\u2778 \u69d3\u9234\u96e2\u8eab\u9ad4\u592a\u9060<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#8_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\" title=\"8. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5e38\u898b\u554f\u984c FAQ\">8. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\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-18\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#Q1%EF%BC%9A%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%8F%AA%E8%83%BD%E7%94%A8%E6%A7%93%E9%88%B4%E5%81%9A%E5%97%8E%EF%BC%9F\" title=\"Q1\uff1a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u53ea\u80fd\u7528\u69d3\u9234\u505a\u55ce\uff1f\">Q1\uff1a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u53ea\u80fd\u7528\u69d3\u9234\u505a\u55ce\uff1f<\/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\/romanian-deadlift\/#Q2%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E5%A7%BF%E5%8B%A2%E6%AD%A3%E7%A2%BA%E4%BA%86%EF%BC%8C%E4%B8%8B%E8%83%8C%E9%82%84%E6%98%AF%E6%9C%83%E9%85%B8%EF%BC%9F\" title=\"Q2\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u59ff\u52e2\u6b63\u78ba\u4e86\uff0c\u4e0b\u80cc\u9084\u662f\u6703\u9178\uff1f\">Q2\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u59ff\u52e2\u6b63\u78ba\u4e86\uff0c\u4e0b\u80cc\u9084\u662f\u6703\u9178\uff1f<\/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\/romanian-deadlift\/#Q3%EF%BC%9A%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89vs%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E9%81%A9%E5%90%88%E6%96%B0%E6%89%8B%EF%BC%9F\" title=\"Q3\uff1a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209vs\u50b3\u7d71\u786c\u8209\uff0c\u54ea\u4e00\u500b\u9069\u5408\u65b0\u624b\uff1f\">Q3\uff1a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209vs\u50b3\u7d71\u786c\u8209\uff0c\u54ea\u4e00\u500b\u9069\u5408\u65b0\u624b\uff1f<\/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\/romanian-deadlift\/#Q4%EF%BC%9A%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E7%9A%84%E9%81%8E%E7%A8%8B%E4%B8%AD%EF%BC%8C%E8%86%9D%E8%93%8B%E4%B8%80%E5%AE%9A%E8%A6%81%E9%9D%9E%E5%B8%B8%E7%9B%B4%E7%AB%8B%E5%97%8E%EF%BC%9F\" title=\"Q4\uff1a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u904e\u7a0b\u4e2d\uff0c\u819d\u84cb\u4e00\u5b9a\u8981\u975e\u5e38\u76f4\u7acb\u55ce\uff1f\">Q4\uff1a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u904e\u7a0b\u4e2d\uff0c\u819d\u84cb\u4e00\u5b9a\u8981\u975e\u5e38\u76f4\u7acb\u55ce\uff1f<\/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\/romanian-deadlift\/#Q5%EF%BC%9A%E5%9C%A8%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E7%9A%84%E9%81%8E%E7%A8%8B%E4%B8%AD%EF%BC%8C%E6%96%B0%E6%89%8B%E6%9C%89%E5%93%AA%E4%BA%9B%E8%A6%81%E7%89%B9%E5%88%A5%E6%B3%A8%E6%84%8F%E7%9A%84%EF%BC%9F\" title=\"Q5\uff1a\u5728\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u904e\u7a0b\u4e2d\uff0c\u65b0\u624b\u6709\u54ea\u4e9b\u8981\u7279\u5225\u6ce8\u610f\u7684\uff1f\">Q5\uff1a\u5728\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u904e\u7a0b\u4e2d\uff0c\u65b0\u624b\u6709\u54ea\u4e9b\u8981\u7279\u5225\u6ce8\u610f\u7684\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#9_%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=\"9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">9. \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-24\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#%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-25\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#%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-26\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#%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-27\" href=\"https:\/\/physicfit.com\/romanian-deadlift\/#%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=\"1_%E4%BB%80%E9%BA%BC%E6%98%AF%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%9F%E5%90%8D%E5%AD%97%E6%80%8E%E9%BA%BC%E4%BE%86%E7%9A%84%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff1f\u540d\u5b57\u600e\u9ebc\u4f86\u7684\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/RDL.jpg\" alt=\"\u4ec0\u9ebc\u662f\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff1f\" class=\"wp-image-4486\" width=\"273\" height=\"237\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Deadlift#Deadlift_variations\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Deadlift#Deadlift_variations\">\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/a><\/strong>\uff0c<strong>RDL<\/strong>\uff0c\u6307\u7684\u662f\u5c07\u81c0\u90e8\u5411\u5f8c\u63a8\u7684\u786c\u8209\u52d5\u4f5c\uff0c\u4e14\u904e\u7a0b\u4e2d\u4e0d\u843d\u5730\uff0c\u5c6c\u65bc\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u6703\u7c21\u7a31RDL\u5462\uff1f\u5176\u5be6RDL\u5c31\u662f\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u82f1\u6587\u7e2e\u5beb &#8211; Romanian deadlift<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E7%9A%84%E5%90%8D%E5%AD%97%E7%94%B1%E4%BE%86\"><\/span><strong>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u540d\u5b57\u7531\u4f86<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"240\" height=\"247\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/nicu.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u540d\u5b57\u600e\u9ebc\u4f86\u7684\uff1f\" class=\"wp-image-4488\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>Nicu Vlad\u662f\u4e00\u540d\u7f85\u99ac\u5c3c\u4e9e\u7684\u8209\u91cd\u54e1\uff0c\u66fe\u7d93\u4e09\u5ea6\u7372\u5f97\u5967\u904b\u8209\u91cd\u91d1\u724c\uff0c\u66f4\u7372\u9078\u70ba2006\u5e74\u7684\u4e16\u754c\u8209\u91cd\u5354\u6703\u4e3b\u5e2d<\/p>\n\n\n\n<p>\u5728\u7576\u6642\u7684\u8209\u91cd\u754c\u6709\u5982\u6b64\u5d07\u9ad8\u6210\u5c31\u7684\u4ed6\uff0c\u5927\u5bb6\u90fd\u975e\u5e38\u597d\u5947Nicu Vlad\u5e73\u5e38\u5230\u5e95\u662f\u600e\u9ebc\u7df4\u7fd2\u7684\uff1f\u6211\u4e5f\u5f88\u597d\u5947\uff5eXD<\/p>\n\n\n\n<p>\u5176\u5be6\u7576\u4ed6\u6bcf\u6b21\u7df4\u5b8c\u8209\u91cd\u5f8c\uff0c\u90fd\u6703\u505a250\u516c\u65a43\u4e0b3\u7d44\u7684\u300c\u76f4\u80cc\u786c\u8209\u300d\u52d5\u4f5c\uff0c\u4f5c\u70ba\u4ed6\u81ea\u5df1\u984d\u5916\u7684\u7df4\u7fd2<\/p>\n\n\n\n<p>\u4f46\u4e5f\u662f\u56e0\u70ba\u9019\u4e9b<strong>\u984d\u5916\u7684\u7df4\u7fd2<\/strong>\uff0c\u8b93Nicu Vlad\u5f97\u4ee5\u5728\u8209\u91cd\u4e2d\u7684\u300c\u4e0a\u640f\u300d\u968e\u6bb5\uff0c\u64c1\u6709\u975e\u5e38\u5f37\u5927\u3001\u7a69\u5b9a\u7684\u529b\u91cf<\/p>\n\n\n\n<p>\u7576\u6642Nicu Vlad\u5176\u5be6\u4e26\u672a\u70ba\u9019\u500b\u52d5\u4f5c\u547d\u540d\uff0c\u800c\u662f\u4ed6\u7684\u6559\u7df4\u548c\u5176\u4ed6\u904b\u52d5\u54e1\u4ee5\u4ed6\u7684\u570b\u5bb6\u547d\u540d &#8211; \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/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=\"2_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%93%AA%E8%A3%A1%EF%BC%9F%E8%A8%93%E7%B7%B4%E8%82%8C%E7%BE%A4\"><\/span><strong>2. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u53ef\u4ee5\u7df4\u54ea\u88e1\uff1f\u8a13\u7df4\u808c\u7fa4<\/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\"><img decoding=\"async\" loading=\"lazy\" width=\"372\" height=\"209\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/rdl-group.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u53ef\u4ee5\u7df4\u54ea\u88e1\uff1f\u8a13\u7df4\u808c\u7fa4\" class=\"wp-image-4490\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/rdl-group.jpg 372w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/rdl-group-300x169.jpg 300w\" sizes=\"(max-width: 372px) 100vw, 372px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u6587\u7ae0\u7684\u958b\u982d\u8aaa\u5230\uff0c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u662f\u300c\u817f\u5f8c\u8a13\u7df4\u4e4b\u738b\u300d\u4e0d\u662f\u6c92\u6709\u539f\u56e0\u7684\uff01\u56e0\u70ba\u5b83\u5c31\u662f\u91dd\u5c0d\u817f\u5f8c\u5074\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u7f85\u99ac\u5c3c\u4e9e\u4e3b\u8981\u8a13\u7df4\u7684\u808c\u7fa4\u70ba\uff1a<strong>\u817f\u5f8c\u5074<\/strong>(\u80a1\u4e8c\u982d\u808c)\uff0c\u6b21\u8981\u9023\u52d5\u7684\u808c\u7fa4\u5247\u662f<strong>\u81c0\u90e8<\/strong>\uff0c\u9593\u63a5\u53ef\u4ee5\u7df4\u5230\u4f60\u7684<strong>\u524d\u81c2<\/strong>(\u63e1\u529b)<\/p>\n\n\n\n<p>\u800c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u7a69\u5b9a\u808c\u7fa4\uff0c\u5247\u662f\u4ee5\u4e0a\u534a\u8eab<strong>\u6838\u5fc3<\/strong>\u3001<strong>\u4e0a\u80cc<\/strong>\u3001<strong>\u4e0b\u80cc<\/strong>\u505a\u70ba\u4e0a\u80a2\u7684\u7a69\u56fa\uff0c\u907f\u514d\u5728\u786c\u8209\u904e\u7a0b\u4e2d\u53d7\u50b7<\/p>\n\n\n\n<p>\u540c\u6a23\u7684\uff0c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u4e5f\u4e0d\u9700\u8981\u592a\u91cd\u7684\u91cd\u91cf\uff0c\u7562\u7adf\u817f\u5f8c\u5074\u4e5f\u4e0d\u662f\u4ec0\u9ebc\u5927\u808c\u7fa4\uff0c\u4e3b\u8981\u662f\u8457\u91cd\u5728\u817f\u5f8c\u7684\u62c9\u4f38\u4e0a<\/p>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"875lXL9S7w\"><a href=\"https:\/\/physicfit.com\/barbell-training\/\">\u3010\u69d3\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u4e00\u652f\u69d3\u9234\u5b8c\u6210\u5168\u8eab\u8a13\u7df4\uff01\uff12\uff11\u7a2e\u52d5\u4f5c\u63a8\u85a6\uff0c\u5728\u5bb6\u4e5f\u53ef\u4ee5\u8f15\u9b06\u7df4<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u69d3\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u4e00\u652f\u69d3\u9234\u5b8c\u6210\u5168\u8eab\u8a13\u7df4\uff01\uff12\uff11\u7a2e\u52d5\u4f5c\u63a8\u85a6\uff0c\u5728\u5bb6\u4e5f\u53ef\u4ee5\u8f15\u9b06\u7df4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-training\/embed\/#?secret=875lXL9S7w\" data-secret=\"875lXL9S7w\" 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=\"3_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89_vs_%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89\"><\/span><strong>3. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 vs \u50b3\u7d71\u786c\u8209<\/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\/08\/vs.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 vs \u50b3\u7d71\u786c\u8209\" class=\"wp-image-4491\" width=\"386\" height=\"218\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/vs.jpg 422w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/vs-300x169.jpg 300w\" sizes=\"(max-width: 386px) 100vw, 386px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u70ba\u4e86\u8b93\u4f60\u66f4\u6e05\u695a\u7684\u770b\u5230\u9019\u5169\u7a2e\u786c\u8209\u7684\u5dee\u7570\uff0c\u4ee5\u4e0b\u6703\u4ee5\u8868\u683c\u7684\u65b9\u5f0f\u5448\u73fe \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u50b3\u7d71\u786c\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8d77\u59cb\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u819d\u84cb<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5730\u9762<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u653e\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u819d\u84cb<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5730\u9762<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u884c\u7a0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u77ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9577<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u90e8\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c0f\u817f\u524d\u65b9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c0f\u817f\u5169\u5074<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u81c0\u90e8\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u819d\u84cb\u5f4e\u66f2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c11<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u591a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4f7f\u7528\u91cd\u91cf<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u8f15<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u91cd<\/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\">\u817f\u5f8c\u5074<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u817f\u524d\u5074<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u300c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u300d\u548c\u300c\u50b3\u7d71\u786c\u8209\u300d\u7e3d\u5171\u6709\u4ee5\u4e0a8\u9ede\u4e0d\u540c\uff0c\u5176\u9918\u5e7e\u4e4e\u76f8\u540c\uff0c\u56e0\u6b64\u9019\u908a\u4e0d\u518d\u591a\u505a\u8a0e\u8ad6<\/p>\n\n\n\n<p>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6700\u5927\u7684\u4e0d\u540c\uff0c\u5c31\u5728\u65bc\u786c\u8209\u7684\u8d77\u59cb\u3001\u4e0b\u653e\u4f4d\u7f6e\uff0c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7b49\u65bc\u5168\u7a0b\u69d3\u5b50\u90fd\u4e0d\u6703\u843d\u5730<\/p>\n\n\n\n<p>\u56e0\u6b64\u76f8\u6bd4\u4e4b\u4e0b\uff0cRDL\u7684\u884c\u7a0b\u7684\u78ba\u77ed\u591a\u4e86\uff01\u4f46\u4e0d\u5f71\u97ff\u8a13\u7df4\u6210\u6548\uff0c\u6b63\u56e0\u70ba\u884c\u7a0b\u77ed\uff0c\u6240\u4ee5\u81c0\u4f4d\u9ad8\uff0c\u66f4\u80fd\u8457\u91cd\u5728\u817f\u5f8c\u5074\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u91cd\u91cf\u9078\u7528\u4e0a\uff0c\u901a\u5e38\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u90fd\u6703\u7528\u7684\u6bd4\u8f03\u8f15\uff0c\u56e0\u70ba\u5f88\u6709\u53ef\u80fd\u4e00\u7d44\u5c31\u8981\u505a\u500b8\uff5e10\u4e0b\u624d\u6703\u843d\u5730\uff0c\u63e1\u529b\u4e5f\u662f\u500b\u8003\u9a57<\/p>\n\n\n\n<p>\u6700\u5f8c\u662f\u95dc\u65bc\u624b\u90e8\u7684\u64fa\u653e\u4f4d\u7f6e\uff0c\u540c\u6642\u4e5f\u662f\u6bd4\u8f03\u5c11\u4eba\u6ce8\u610f\u5230\u7684\uff01\u70ba\u4e86\u8b93\u81ea\u5df1\u7684\u597d\u6293\u5230\u5730\u9762\u4e0a\u7684\u69d3\u5b50\uff0c\u50b3\u7d71\u786c\u8209\u8981\u8e72\u7684\u66f4\u4e0b\u53bb<\/p>\n\n\n\n<p>\u4f46\u540c\u6642\uff0c\u4f60\u7684\u624b\u53c8\u4e0d\u8981\u96e2\u8eab\u9ad4\u592a\u9060\uff0c\u7d9c\u5408\u4e4b\u4e0b\uff0c\u4f60\u7684\u96d9\u624b\u5c31\u6703\u525b\u597d\u8cbc\u5728\u819d\u84cb\u7684\u5169\u5074\uff1b\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u4e0d\u9700\u8981\u8e72\u9019\u9ebc\u4f4e\uff0c\u56e0\u6b64\u624b\u5728\u524d\u5074<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-vivid-red-color\">( \u4ee5\u4e0a\u70ba\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209vs\u50b3\u7d71\u786c\u8209\u7684\u5b8c\u6574\u6bd4\u8f03\uff01\u51fa\u81ea\u65bc\u500b\u4eba\u7d71\u6574 )<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u554f\uff0c\u70ba\u4ec0\u9ebc\u662f\u62ff\u50b3\u7d71\u786c\u8209\u8ddf\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u505a\u6bd4\u8f03\uff0c\u800c\u4e0d\u662f\u7528\u76f8\u64b2\u786c\u8209\uff1f<\/p>\n\n\n\n<p>\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u56e0\u70ba\u9019\u5169\u7a2e\u786c\u8209\u7684\u7ad9\u59ff\u3001\u7ad9\u8ddd\u662f\u6700\u63a5\u8fd1\u7684\uff0c\u6bd4\u8f03\u8d77\u4f86\u4e5f\u6703\u66f4\u6709\u6839\u64da<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E7%B7%B4%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E6%9C%89%E5%93%AA%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E9%81%A9%E5%90%88%EF%BC%9F\"><\/span><strong>4. \u7df4\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6709\u54ea\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/rominan.jpg\" alt=\"\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f\" class=\"wp-image-4493\" width=\"338\" height=\"210\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/rominan.jpg 318w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/rominan-300x187.jpg 300w\" sizes=\"(max-width: 338px) 100vw, 338px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7df4\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u6709\u4ee5\u4e0b7\u500b\u597d\u8655\uff1a<\/p>\n\n\n\n<ul><li>\u8a13\u7df4\u4f60\u7684\u63e1\u529b<\/li><li>\u52a0\u5f37\u81c0\u90e8\u529b\u91cf<\/li><li>\u52a0\u5f37\u817f\u5f8c\u5074\u529b\u91cf<\/li><li>\u52a0\u5f37\u4e0b\u80cc\u7684\u7a69\u5b9a\u6027<\/li><li>\u63d0\u5347\u6838\u5fc3\u7684\u7a69\u5b9a\u6027<\/li><li>\u4f5c\u70ba\u8209\u91cd\u7684\u529f\u80fd\u8a13\u7df4<\/li><li>\u52a0\u5f37\u817f\u90e8\u5f8c\u5074\u93c8\u529b\u91cf\u3001\u7a69\u5b9a<\/li><\/ul>\n\n\n\n<p>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u9019\u500b\u52d5\u4f5c\u672c\u8eab\u9664\u4e86\u80fd\u5920\u8a13\u7df4\u5230\u4f60\u7684\u817f\u5f8c\u5074\u3001\u81c0\u90e8\u4ee5\u5916\uff0c\u4e5f\u53ef\u4ee5\u4f5c\u70ba\u529f\u80fd\u6027\u8a13\u7df4<\/p>\n\n\n\n<p>\u5229\u7528\u6574\u500b\u904e\u7a0b\u4e0d\u843d\u5730\u7684\u7279\u6027\uff0c\u80fd\u5920\u9593\u63a5\u52a0\u5f37\u4f60\u7684\u63e1\u529b\u3001\u6838\u5fc3\u3001\u4e0b\u80cc\u7684\u7a69\u5b9a\uff0c\u505a\u4efb\u4f55\u904b\u52d5\u6642\u4e5f\u80fd\u66f4\u5f97\u5fc3\u61c9\u624b<\/p>\n\n\n\n<p>\u800c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u9019\u500b\u52d5\u4f5c\u7576\u521d\u8a2d\u8a08\u7684\u7528\u610f\uff0c\u5c31\u662f\u70ba\u4e86\u52a0\u5f37\u8209\u91cd\u300cclean\u300d\u9019\u500b\u52d5\u4f5c\uff0c\u73fe\u5728\u7576\u7136\u4e5f\u80fd\u7e7c\u7e8c\u6cbf\u7528<\/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\/08\/vss.jpg\" alt=\"\u7df4\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6709\u54ea\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f\" class=\"wp-image-4494\" width=\"495\" height=\"200\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/vss.jpg 788w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/vss-300x121.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/vss-768x310.jpg 768w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u81f3\u65bc\u54ea\u4e9b\u4eba\u6bd4\u8f03\u9069\u5408\u505a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5462\uff1f<\/p>\n\n\n\n<ul><li>\u4e00\u822c\u7684\u5065\u8eab\u611b\u597d\u8005<\/li><li>\u529f\u80fd\u578b\u8a13\u7df4\u8005 (crossfit)<\/li><li>\u904b\u52d5\u54e1 (\u6703\u4f7f\u7528\u5230\u5927\u91cf\u817f\u90e8)<\/li><li>\u529b\u91cf\u8a13\u7df4\u7684\u904b\u52d5\u54e1 (\u5065\u529b\u3001\u8209\u91cd)<\/li><\/ul>\n\n\n\n<p>\u6c92\u932f\uff01\u53ea\u8981\u4f60\u7684\u8eab\u9ad4\u6c92\u6709\u5148\u5929\u7279\u6b8a\u75be\u75c5\uff0c\u6240\u6709\u4eba\u90fd\u5f88\u9069\u5408\u7df4\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\uff0c\u4f46\u4e5f\u6709\u662f\u5426\u9700\u8981\u4e4b\u5206<\/p>\n\n\n\n<p>\u6703\u4f7f\u7528\u5230\u5927\u91cf\u817f\u90e8\u7684\u904b\u52d5\uff0c\u5982\uff1a\u7c43\u7403\u3001\u68d2\u7403\u3001\u8db3\u7403\u3001\u8dd1\u6b65\uff0c\u52a0\u5f37\u817f\u90e8\u5f8c\u5074\u6709\u52a9\u65bc\u5e73\u8861\u4ed6\u5011\u7684\u4e0b\u80a2\u7a69\u5b9a\u6027<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u592a\u904e\u5c08\u6ce8\u65bc\u817f\u524d\u5074\u7684\u8a13\u7df4\uff0c\u800c\u5ffd\u7565\u81ea\u5df1\u7684\u817f\u5f8c\uff0c\u5c0e\u81f4\u817f\u524d\u5074\u808c\u8089\u904e\u65bc\u4e3b\u5c0e\uff0c\u5176\u5be6\u662f\u5f88\u5bb9\u6613\u53d7\u50b7\u7684<\/p>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<p>\ud83d\udc49 \u5728\u5bb6\u4e5f\u80fd\u7df4\u786c\u8209\uff1a<strong><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/weight-plates\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/weight-plates\/\">\u69d3\u7247\u9078\u8cfc\u653b\u7565<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>5. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u96c6\u7684\u91cd\u9ede\uff0cFocus\u5728\u69d3\u9234\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u6311\u9078\u4e00\u500b\u9069\u5408\u7684\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u91cd\u91cf<\/strong><\/li><li><strong>\u9078\u64c7\u5f9e\u5730\u9762\uff0c\u6216\u662f\u5f9e\u6df1\u8e72\u67b6\u4e0a\u8d77\u69d3<\/strong><\/li><li><strong>\u8abf\u6574\u597d\u8207\u80a9\u540c\u5bec\u7684\u7ad9\u8ddd\u3001\u63e1\u8ddd<\/strong><\/li><li><strong>\u958b\u59cb\u524d\uff0c\u6aa2\u67e5\u81ea\u5df1\u7684\u59ff\u52e2\u662f\u5426\u6b63\u78ba<\/strong><\/li><li><strong>\u4e0b\u653e\u81f3\u817f\u5f8c\u5074\u5b8c\u5168\u62c9\u4f38\uff0c\u518d\u56de\u5fa9\u539f\u4f4d<\/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%E6%93%87%E5%90%88%E9%81%A9%E7%9A%84%E6%A7%93%E9%88%B4%E8%A8%93%E7%B7%B4%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u69d3\u9234<strong>\u8a13\u7df4<\/strong>\u91cd\u91cf\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000  \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/barbell.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 \u6559\u5b78\u6b65\u9a5f1\" class=\"wp-image-4497\" width=\"339\" height=\"226\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/barbell.jpg 369w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/barbell-300x200.jpg 300w\" sizes=\"(max-width: 339px) 100vw, 339px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6311\u9078\u4e00\u500b\u53ef\u4ee5\u63a7\u5236\u7684\u69d3\u9234\u91cd\u91cf\uff0c\u5728\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u904e\u7a0b\u4e2d\uff0c\u52d5\u4f5c\u80fd\u5920\u57f7\u884c\u7684\u6a19\u6e96<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u6c92\u6709\u63a5\u89f8\u904eRDL\u3001\u5e73\u5e38\u6c92\u6709\u904b\u52d5\u7fd2\u6163\u3001\u65b0\u624b\uff0c\u4e00\u5f8b\u5efa\u8b70\u5f9e\u7a7a\u69d3\u958b\u59cb\uff01<\/p>\n\n\n\n<p>\u4e0d\u8981\u89ba\u5f97\u81ea\u5df1\u4e00\u958b\u59cb\u5c31\u53ef\u4ee5\u62ff\u5230\u5f88\u91cd\uff0c\u5148\u5f9e\u52d5\u4f5c\u7684\u6b63\u78ba\u6027\u958b\u59cb\uff0c\u518d\u6162\u6162\u5f80\u4e0a\u52a0\u91cd\u4e5f\u4e0d\u9072<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u6709\u4e00\u5b9a\u8a13\u7df4\u7d93\u9a57\u3001\u5065\u8eab\u4e00\u6bb5\u6642\u9593\u7684\u4eba\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e\u9ad4\u91cd\u768440\uff05\u91cd\u91cf\u958b\u59cb\u3002\u4f8b\u5982\uff1a70\u516c\u65a4\u7684\u4eba\uff0c\u62ff30\u516c\u65a4<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u767c\u73fe\uff0c\u4e0d\u8ad6\u4f60\u662f\u65b0\u624b\u6216\u662f\u8001\u624b\uff0c\u5efa\u8b70\u7684\u8d77\u59cb\u91cd\u91cf\u90fd\u6c92\u6709\u5230\u5f88\u91cd\uff0c\u56e0\u70ba\u817f\u5f8c\u5074\u5c6c\u65bc\u591a\u6578\u4eba\u7684\u5f31\u9805\uff0c\u66f4\u8981\u5c0f\u5fc3\u63a7\u5236<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u69d3\u9234<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/weight-plates\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u69d3\u7247\u9078\u8cfc\u653b\u7565<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%8C%E8%A9%B2%E5%BE%9E%E5%93%AA%E8%A3%A1%E8%B5%B7%E6%A7%93%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u8a72\u5f9e\u54ea\u88e1\u8d77\u69d3\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-\u8d77\u69d3.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 \u6559\u5b78\u6b65\u9a5f2\" class=\"wp-image-4498\" width=\"474\" height=\"247\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-\u8d77\u69d3.jpg 647w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-\u8d77\u69d3-300x156.jpg 300w\" sizes=\"(max-width: 474px) 100vw, 474px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u8d77\u69d3\u4f4d\u7f6e\u6709\u5169\u7a2e\uff1a\u5f9e\u5730\u9762\u3001\u5f9e\u6df1\u8e72\u67b6\u4e0a\uff0c\u53ef\u4ee5\u4f9d\u7167\u81ea\u5df1\u7fd2\u6163\u7684\u9ad8\u5ea6\u9032\u884c\u8d77\u69d3<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u53ef\u80fd\u7df4\u7fd2\u6163\u50b3\u7d71\u786c\u8209\u4e86\uff0c\u6bd4\u8f03\u7fd2\u6163\u5f9e\u5730\u9762\u958b\u59cb\u4e5f\u6c92\u95dc\u4fc2\uff0c\u4f46\u8981\u7279\u5225\u6ce8\u610f\u81ea\u5df1\u7684\u4e0b\u80cc<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u525b\u63a5\u89f8\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u9019\u500b\u52d5\u4f5c\u7684\u8a71\uff0c\u6211\u6703\u6bd4\u8f03\u63a8\u85a6\u5f9e\u6df1\u8e72\u67b6\u4e0a\u8d77\u69d3\uff0c\u4e5f\u6bd4\u8f03\u5b89\u5168<\/p>\n\n\n\n<p>\u4e8b\u5148\u5c07\u6df1\u8e72\u67b6\u4e0b\u65b9\u7684\u8b77\u69d3\uff0c\u8abf\u6574\u81f3\u819d\u84cb\u9ad8\u5ea6\uff0c\u7565\u4f4e\u6216\u7565\u9ad8\u90fd\u6c92\u95dc\u4fc2\uff01\u5f8c\u9762\u53ef\u4ee5\u518d\u591a\u8a66\u591a\u8abf<\/p>\n\n\n\n<p>\u5c11\u4e86\u524d\u9762\u4e00\u6bb5\u5f9e\u5730\u9762\u5230\u7ad9\u76f4\u7684\u968e\u6bb5\uff0c\u5c0d\u65bc\u65b0\u624b\u4f86\u8aaa\u4e5f\u6bd4\u8f03\u6c92\u6709\u58d3\u529b\uff0c\u76f8\u5c0d\u505aRDL\u4e5f\u66f4\u5bb9\u6613\u4e0a\u624b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>(1) \u5f9e\u5730\u9762\u8d77\u69d3<\/strong><\/p>\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\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7f85\u99ac\u5730.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 - \u5f9e\u5730\u9762\u8d77\u69d3\" class=\"wp-image-7389\" width=\"-91\" height=\"-36\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7f85\u99ac\u5730.jpg 732w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7f85\u99ac\u5730-300x120.jpg 300w\" sizes=\"(max-width: 732px) 100vw, 732px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>(2) \u5f9e\u6df1\u8e72\u67b6\u4e0a\u8d77\u69d3<\/strong><\/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\/\u7a7a\u4e2d.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 - \u5f9e\u6df1\u8e72\u67b6\u4e0a\u8d77\u69d3\" class=\"wp-image-7391\" width=\"615\" height=\"254\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a7a\u4e2d.jpg 700w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u7a7a\u4e2d-300x124.jpg 300w\" sizes=\"(max-width: 615px) 100vw, 615px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u900f\u904e\u4e0a\u9762\u5169\u500b\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u8d77\u69d3\u6bd4\u8f03\uff0c\u8a55\u4f30\u81ea\u5df1\u5230\u5e95\u6bd4\u8f03\u559c\u6b61\uff0c\u6216\u9069\u5408\u54ea\u4e00\u7a2e\u8d77\u69d3\u65b9\u5f0f<\/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=\"Step3_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%8C%E9%9B%99%E8%85%B3%E7%AB%99%E8%B7%9D%E8%A6%81%E5%A4%9A%E5%AF%AC%EF%BC%9F%E6%8F%A1%E8%B7%9D%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u96d9\u8173\u7ad9\u8ddd\u8981\u591a\u5bec\uff1f\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\/08\/\u7f85\u99ac\u5c3c\u4e9e-2.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 \u6559\u5b78\u6b65\u9a5f3\" class=\"wp-image-4499\" width=\"611\" height=\"259\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-2.jpg 723w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-2-300x127.jpg 300w\" sizes=\"(max-width: 611px) 100vw, 611px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u7ad9\u8ddd\uff0c\u548c\u50b3\u7d71\u786c\u8209\u662f\u4e00\u6a23\u7684\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u4ee5\u6700\u8212\u670d\u3001\u6700\u7a69\u5b9a\u7684\u7ad9\u8ddd\u70ba\u4e3b<\/p>\n\n\n\n<p>\u7565\u5bec\u6216\u7565\u7a84\u7684\u7ad9\u8ddd\u90fd\u6c92\u95dc\u4fc2\uff0c\u53ea\u8981\u4e0d\u662f\u592a\u96e2\u8b5c\u7684\u5c31\u597d\uff0c\u8173\u5c16\u9019\u6642\u4e5f\u8981\u9806\u8457\u819d\u84cb\u7684\u65b9\u5411\uff0c\u81ea\u7136\u5411\u524d<\/p>\n\n\n\n<p>\u540c\u6a23\u7684\uff0c\u96d9\u624b\u63e1\u8ddd\u4e5f\u8207\u80a9\u540c\u5bec\uff0c\u81ea\u7136\u4e0b\u63e1\u5c31\u597d\uff0c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5c0d\u65bc\u7ad9\u8ddd\u3001\u63e1\u8ddd\u90fd\u6c92\u6709\u7279\u6b8a\u7684\u8981\u6c42<\/p>\n\n\n\n<p>\u69d3\u5b50\u7684\u90e8\u5206\uff0c\u7576\u7136\u662f\u76e1\u91cf\u9760\u8fd1\u8eab\u9ad4\u6bd4\u8f03\u597d\uff0c\u624d\u53ef\u4ee5\u628a\u91cd\u91cf\u653e\u5728\u817f\u5f8c\u5074\u7684\u8a13\u7df4\uff0c\u800c\u4e0d\u662f\u4e0a\u80a2\u7684\u62c9\u529b <\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u932f\u8aa4\u793a\u7bc4 &#8211; \u8eab\u9ad4\u96e2\u69d3\u9234\u592a\u9060<\/strong><\/p>\n\n\n\n<p>\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\/\u96e2\u592a\u9060.jpg\" alt=\"\u932f\u8aa4\u793a\u7bc4 - \u8eab\u9ad4\u96e2\u69d3\u9234\u592a\u9060\" class=\"wp-image-7392\" width=\"455\" height=\"286\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u96e2\u592a\u9060.jpg 499w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u96e2\u592a\u9060-300x189.jpg 300w\" sizes=\"(max-width: 455px) 100vw, 455px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\uff0c\u5982\u679c\u69d3\u9234\u96e2\u8eab\u9ad4\u592a\u9060\uff0c\u6703\u8b8a\u6210\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u5168\u7a0b\uff0c\u90fd\u662f\u7531\u4f60\u7684\u4e0a\u80a2\u5728\u4e3b\u5c0e\u52d5\u4f5c\uff0c\u4e14\u80cc\u90e8\u7684\u58d3\u529b\u4e5f\u6703\u975e\u5e38\u5927\uff01<\/p>\n\n\n\n<p> \u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"uFzftdK6AW\"><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=uFzftdK6AW\" data-secret=\"uFzftdK6AW\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<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%96%8B%E5%A7%8B%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%89%8D%EF%BC%8C%E8%BA%AB%E9%AB%94%E5%A7%BF%E5%8B%A2%E6%AA%A2%E6%9F%A5\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u958b\u59cb\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u524d\uff0c\u8eab\u9ad4\u59ff\u52e2\u6aa2\u67e5<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-4.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 \u6559\u5b78\u6b65\u9a5f4\" class=\"wp-image-4500\" width=\"235\" height=\"294\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-4.jpg 343w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-4-239x300.jpg 239w\" sizes=\"(max-width: 235px) 100vw, 235px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u5b8c\u6210\u6b63\u78ba\u7684\u8d77\u69d3\u52d5\u4f5c\u5f8c\uff0c\u9019\u6642\u4f60\u7684\u8eab\u9ad4\u662f\u8655\u65bc\u7ad9\u7acb\u7684\u72c0\u614b\uff0c\u4f46\u5225\u5148\u6025\u8457\u99ac\u4e0a\u505a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff01<\/p>\n\n\n\n<p>\u5148\u78ba\u4fdd\u4f60\u7684\u96d9\u8173\u662f\u8e29\u7a69\u5730\u9762\uff0c\u6c92\u6709\u7ff9\u8d77\u3001\u671d\u5411\u5074\u908a\uff0c\u4ee5\u53ca\u4f60\u6574\u500b\u817f\u90e8\u662f\u5426\u4fdd\u6301\u9069\u5ea6\u4e2d\u7acb\uff0c\u4e0d\u8981\u9396\u6b7b\u95dc\u7bc0<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u5c31\u662f\u624b\u7684\u90e8\u5206\uff0c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u53ea\u5efa\u8b70\u63a1\u6b63\u63e1\u7684\u65b9\u5f0f\uff0c\u4e14\u76e1\u53ef\u80fd\u7684\u63e1\u7262\uff0c\u6216\u662f\u4f7f\u7528<a href=\"https:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lifting-straps\/\">\u62c9\u529b\u5e36<\/a>\u4f86\u5e6b\u52a9<\/p>\n\n\n\n<p>\u6700\u5f8c\u5c31\u662f\u4e0a\u80a2\u7684\u90e8\u4efd\u4e86\uff0c\u80cc\u90e8(\u810a\u690e)\u662f\u4e00\u5b9a\u8981\u4fdd\u6301\u4e2d\u7acb\u7684\uff0c\u4e0d\u8981\u5f4e\u8170\u99dd\u80cc\uff0c\u8b93\u91cd\u91cf\u66f4\u80fd\u7531\u4e0b\u80a2\u627f\u64d4<\/p>\n\n\n\n<p>\u5207\u8a18\uff01\u5168\u8eab\u4fdd\u6301\u4e2d\u7acb\u5c31\u597d\uff0c\u4e0d\u8981\u904e\u5ea6\u7e43\u7dca\u81ea\u5df1\u7684\u5c41\u80a1\u3001\u80cc\u90e8\uff0c\u9019\u6a23\u53cd\u800c\u6703\u5c0e\u81f4\u810a\u690e\u7684\u58d3\u8feb\u6027\u592a\u5927<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%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\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\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\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\/\u884c\u7a0b.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 - \u884c\u7a0b\" class=\"wp-image-7393\" width=\"560\" height=\"244\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u884c\u7a0b.jpg 683w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u884c\u7a0b-300x130.jpg 300w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000      \u3000\u3000  \u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4ee5\u5927\u90e8\u5206\u7684\u4eba\u4f86\u8aaa\uff0c\u901a\u5e38\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u56e0\u70ba\u53d7\u9650\u65bc\u81ea\u8eab\u6d3b\u52d5\u5ea6\u3001\u8eab\u9ad4\u69cb\u9020\u7684\u5f71\u97ff\uff0c\u6240\u4ee5\u5927\u591a\u6700\u4f4e\u5c31\u5230\u819d\u84cb\u9644\u8fd1or\u7565\u4e0b\u65b9\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u800c\u62c9\u4e0a\u53bb\u7684\u8a71\uff0c\u5c31\u662f\u5c07\u69d3\u9234\u62c9\u56de\u539f\u4f4d\u5373\u53ef\uff01\u5927\u90e8\u5206\u6703\u6709\u554f\u984c\u7684\u90e8\u5206\uff0c\u90fd\u662f\u95dc\u65bc\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5230\u5e95\u8981\u4e0b\u653e\u591a\u4f4e\uff1f<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u4f60\u7684\u6d3b\u52d5\u5ea6\u5982\u679c\u597d\u4e00\u9ede\uff0c\u8d85\u904e\u819d\u84cb\u591a\u4e00\u9ede\u4e5f\u662f\u6c92\u95dc\u4fc2\u7684\uff0c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u4e3b\u8981\u5c31\u662f\u300c<strong>\u5b8c\u6574\u62c9\u4f38\u817f\u5f8c\u808c\u7fa4<\/strong>\u300d\u7684\u904e\u7a0b<\/p>\n\n\n\n<p>\u4e0d\u8981\u60f3\u592a\u591a\uff0c\u5c08\u6ce8\u7684\u6162\u6162\u5c07\u817f\u5f8c\u5074\u808c\u8089\u62c9\u4f38\u958b\uff0c\u518d\u6162\u6162\u7684\u5c07\u8eab\u9ad4\u56de\u5fa9\u539f\u4f4d\uff0c\u5c31\u662f\u6700\u6a19\u6e96\u7684\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u884c\u7a0b\uff01<\/p>\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\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 \u6559\u5b78\u6b65\u9a5f5\" class=\"wp-image-4501\" width=\"374\" height=\"250\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e.jpg 540w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-300x201.jpg 300w\" sizes=\"(max-width: 374px) 100vw, 374px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u4e0b\u653e\u6642\uff0c\u512a\u5148\u555f\u52d5\u9ad6\u95dc\u7bc0(\u5c41\u80a1)\uff0c\u5411\u5f8c\u63a8\u7684\u540c\u6642\uff0c\u4e5f\u5728\u62c9\u4f38\u4f60\u7684\u817f\u5f8c\u5074\u808c\u7fa4<\/p>\n\n\n\n<p>\u9019\u88e1\u7d66\u4f60\u4e00\u500b\u5c0f\u79d8\u8a23\u300c\u60f3\u50cf\u81ea\u5df1\u8981\u505a\u51fa\u6700\u7ff9\u7684\u7ff9\u81c0\u300d\uff0c\u4e0d\u8981\u5bb3\u6015\u5065\u8eab\u623f\u5176\u4ed6\u4eba\u600e\u9ebc\u770b\u4f60\uff0c\u9019\u500b\u52d5\u4f5c\u7684\u7cbe\u96a8\u5c31\u662f\u9019\u6a23\uff01<\/p>\n\n\n\n<p>\u6211\u89c0\u5bdf\u5230\u4e0d\u5c11\u4eba\uff0c\u4e0d\u662f\u4e0d\u6703\u505a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u800c\u662f\u4e0d\u6562\u505a\u592a\u5927\u7684\u52d5\u4f5c\uff0c\u5c24\u5176\u662f\u7ff9\u5c41\u80a1\u9019\u985e\u7684\u52d5\u4f5c (\u89ba\u5f97\u5f88\u5bb3\u7f9e)<\/p>\n\n\n\n<p>\u4f46\u6211\u60f3\u8ddf\u4f60\u8aaa\uff0c\u5982\u679c\u4f60\u771f\u7684\u60f3\u7df4\u597d\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u9019\u500b\u52d5\u4f5c\uff0c\u5c31\u597d\u597d\u628a\u52d5\u4f5c\u505a\u78ba\u5be6\uff0c\u5f97\u5230\u7684\u7d50\u679c\u4e5f\u624d\u6703\u662f\u81ea\u5df1\u7684<\/p>\n\n\n\n<p>\u800c\u819d\u84cb\u3001\u80cc\u90e8\u7684\u90e8\u5206\uff0c\u4f60\u53ef\u4ee5\u89c0\u5bdf\u5230\uff0c\u5176\u5be6\u5728RDL\u7684\u6574\u500b\u904e\u7a0b\u4e2d\uff0c\u90fd\u662f\u4fdd\u6301\u4e2d\u7acb\u3001\u76f4\u7acb\u7684\uff0c\u4e26\u4e0d\u6703\u904e\u5ea6\u8da8\u524d<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E6%89%8B%E8%87%82%E4%BF%9D%E6%8C%81%E5%9C%A8%E8%86%9D%E8%93%8B%E5%89%8D%E6%96%B9\"><\/span><strong>6. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5c0f\u6280\u5de7\uff1a\u624b\u81c2\u4fdd\u6301\u5728\u819d\u84cb\u524d\u65b9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/\u6280\u5de7.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5c0f\u6280\u5de7\" class=\"wp-image-7394\" width=\"295\" height=\"313\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6280\u5de7.jpg 303w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6280\u5de7-283x300.jpg 283w\" sizes=\"(max-width: 295px) 100vw, 295px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u505a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6642\uff0c\u57fa\u672c\u4e0a\u4f60\u7684\u624b\u90fd\u6703\u662f\u5728\u819d\u84cb\u524d\u65b9\u7684\uff0c\u800c\u4e0d\u662f\u819d\u84cb\u7684\u5169\u5074\uff0c\u4e14\u5e7e\u4e4e\u662f\u8cbc\u8457\u5c0f\u817f\u79fb\u52d5<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u8a66\u8457\u505a\u770b\u770b\u96d9\u624b\u5728\u819d\u84cb\u5169\u5074\u7684\u786c\u8209\u52d5\u4f5c\uff0c\u4f60\u6709\u6c92\u6709\u767c\u73fe\u4e00\u4f46\u6b21\u6578\u589e\u52a0\u7684\u6642\u5019\uff0c\u5176\u5be6\u662f\u6709\u9ede\u5361\u7684\uff01<\/p>\n\n\n\n<p>\u96d9\u624b\u5728\u819d\u84cb\u524d\u65b9\uff0c\u9664\u4e86\u80fd\u8b93\u4f60\u7684\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u4e0d\u6703\u9019\u9ebc\u5361\uff0c\u9084\u80fd\u8b93\u4f60\u7684\u300c\u81c0\u90e8\u5411\u5f8c\u63a8\u52d5\u66f4\u591a\u300d\uff0c\u6bd4\u8d77\u50b3\u7d71\u786c\u8209<\/p>\n\n\n\n<p>\u800c\u9019\u500b\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u5c0f\u6280\u5de7\uff0c\u662f\u4f9d\u64da\u4eba\u9ad4\u69cb\u9020\u800c\u4f86\u7684\uff0c\u96d9\u624b\u63e1\u5728\u5728\u524d\u5074\uff0c\u76f8\u5c0d\u81c0\u90e8\u4e5f\u80fd\u5f8c\u63a8\u66f4\u591a<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>7. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6642\u5f8c\uff0c\u4e0b\u80cc\u3001\u8170\u90fd\u597d\u9178\uff1f\u6574\u500b\u80cc\u90e8\u3001\u819d\u84cb\u7684\u58d3\u529b\u597d\u5927\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6_%E5%BD%8E%E8%85%B0%E9%A7%9D%E8%83%8C_%E5%9C%93%E8%83%8C\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776 \u5f4e\u8170\u99dd\u80cc (\u5713\u80cc)<\/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<\/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\/\u932f\u8aa41.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 - \u932f\u8aa41\" class=\"wp-image-7395\" width=\"309\" height=\"293\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u932f\u8aa41.jpg 345w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u932f\u8aa41-300x284.jpg 300w\" sizes=\"(max-width: 309px) 100vw, 309px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u300c\u5713\u80cc\u300d\u7d55\u5c0d\u662f\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u751a\u81f3\u662f\u6240\u6709\u786c\u8209\u52d5\u4f5c\u4e2d\u6700\u5e38\u898b\u7684\u932f\u8aa4\uff0c\u9664\u4e86\u6c92\u6709\u5c07\u80cc\u90e8\u810a\u690e\u4fdd\u6301\u4e2d\u7acb\u5916<\/p>\n\n\n\n<p>\u6700\u5927\u7684\u539f\u56e0\u5c31\u548c\u4e0a\u9762\u63d0\u5230\u7684\u4e00\u6a23\uff0c\u4e0d\u6562\u5c07\u4f60\u7684\u5c41\u80a1\u6574\u500b\u5411\u5f8c\u63a8\uff01\u5c07\u4f60\u7684\u5c41\u80a1\u5411\u5f8c\u63a8\u52d5\uff0c\u624d\u80fd\u5b8c\u6574\u62c9\u4f38\u817f\u5f8c\u808c\u7fa4<\/p>\n\n\n\n<p>\u5176\u6b21\u5247\u662f\u91cd\u91cf\u4f7f\u7528\u592a\u91cd\uff0c\u5c0e\u81f4\u8eab\u9ad4\u91cd\u5fc3\u6574\u500b\u88ab\u62c9\u8d70\uff0c\u6c92\u8fa6\u6cd5\u597d\u597d\u63a7\u5236\u81ea\u5df1\u7684\u80cc\u90e8\uff0c\u53ef\u4ee5\u8a66\u8457\u6e1b\u8f15\u91cd\u91cf\u4f86\u7df4\u7fd2<\/p>\n\n\n\n<p>\u5982\u679c\u55ae\u7d14\u662f\u56e0\u70ba\u81ea\u5df1\u7684\u6838\u5fc3\u4e0d\u5920\u529b\u7684\u8a71\uff0c\u53ef\u4ee5\u9032\u884c<a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/abs-training-2\/\">\u8179\u90e8\u6838\u5fc3\u7684\u52a0\u5f37<\/a>\uff0c\u751a\u81f3\u662f<a href=\"https:\/\/physicfit.com\/weight-lifting-belt\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/weight-lifting-belt\/\">\u914d\u6234\u8170\u5e36<\/a>\u4e5f\u662f\u5f88\u597d\u7684\u9078\u64c7<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"WBypJS8BC3\"><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=WBypJS8BC3\" data-secret=\"WBypJS8BC3\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B7_%E8%86%9D%E8%93%8B%E9%81%8E%E5%BA%A6%E5%BD%8E%E6%9B%B2\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777 \u819d\u84cb\u904e\u5ea6\u5f4e\u66f2<\/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<\/p>\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\/\u932f\u8aa42.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 - \u932f\u8aa42\" class=\"wp-image-7396\" width=\"283\" height=\"298\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u932f\u8aa42.jpg 352w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u932f\u8aa42-285x300.jpg 285w\" sizes=\"(max-width: 283px) 100vw, 283px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u5728\u505a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6642\uff0c\u90fd\u6703\u5fd8\u8a18\u81ea\u5df1\u662f\u5728\u505a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff01\u6211\u77e5\u9053\u807d\u8d77\u4f86\u5f88\u7e5e\u53e3\uff0c\u4f46\u78ba\u5be6\u662f\u5982\u6b64 <\/p>\n\n\n\n<p>\u56e0\u70ba\u9019\u662f\u50b3\u7d71\u786c\u8209\u7684\u52d5\u4f5c\u4e4b\u4e00\uff0c\u7a81\u7136\u8f49\u63db\u5230\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6703\u6709\u9ede\u4e0d\u7fd2\u6163\uff0c\u5c0e\u81f4\u884c\u7a0b\u505a\u7684\u904e\u9577\uff0c\u819d\u84cb\u958b\u59cb\u5f4e\u66f2<\/p>\n\n\n\n<p>\u4f46\u4f60\u8981\u8a18\u4f4f\uff01\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u662f\u7df4\u817f\u5f8c\u5074\u52d5\u4f5c\uff0c\u800c\u4e0d\u662f\u817f\u524d\u5074\uff0c\u817f\u5f8c\u5074\u6703\u7528\u5230\u5f88\u591a\u81c0\u90e8\u5f8c\u63a8\u7684\u52d5\u4f5c\uff1b\u817f\u524d\u5074\u5247\u662f\u7528\u5230\u8e72\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e00\u822c\u90fd\u6703\u5efa\u8b70\uff0c\u5c41\u80a1\u5728\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u904e\u7a0b\u4e2d\uff0c\u76e1\u53ef\u80fd\u7684\u5411\u5f8c\u63a8\uff0c\u76f4\u5230\u817f\u5f8c\u5074\u5b8c\u5168\u7dca\u7e43\u5373\u53ef\uff0c\u9019\u6642\u819d\u84cb\u90fd\u9084\u662f\u6703\u4fdd\u6301\u76f4\u7acb\u7684<\/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\/08\/\u7f85\u99ac\u5c3c\u4e9e-\u932f\u8aa42.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 \u819d\u84cb\u904e\u5ea6\u5f4e\u66f2\" class=\"wp-image-4503\" width=\"383\" height=\"248\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-\u932f\u8aa42.jpg 459w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-\u932f\u8aa42-300x194.jpg 300w\" sizes=\"(max-width: 383px) 100vw, 383px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f9e\u4e0a\u5716\u7684\u6bd4\u5c0d\u4e2d\uff0c\u4f60\u53ef\u4ee5\u5f88\u660e\u986f\u5730\u770b\u5230\uff0c\u5c41\u80a1\u5f80\u5f8c\u63a8\u8d8a\u591a\uff0c\u819d\u84cb\u5c31\u8d8a\u4e0d\u5bb9\u6613\u5f4e\u66f2\uff0c\u540c\u6642\u4e5f\u523a\u6fc0\u5230\u8f03\u591a\u817f\u5f8c\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=\"%E2%9D%B8_%E6%A7%93%E9%88%B4%E9%9B%A2%E8%BA%AB%E9%AB%94%E5%A4%AA%E9%81%A0\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778 \u69d3\u9234\u96e2\u8eab\u9ad4\u592a\u9060<\/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<\/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\/\u932f\u8aa43.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 - \u932f\u8aa43\" class=\"wp-image-7397\" width=\"281\" height=\"277\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u932f\u8aa43.jpg 376w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u932f\u8aa43-300x296.jpg 300w\" sizes=\"(max-width: 281px) 100vw, 281px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6700\u5f8c\u4e00\u500b\u5e38\u898b\u7684\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u932f\u8aa4\uff0c\u5c31\u662f\u69d3\u5b50\u96e2\u8eab\u9ad4\u592a\u9060\uff0c\u5927\u90e8\u5206\u90fd\u662f\u56e0\u70ba\u6015\u69d3\u9234\u4e0b\u53bb\u6642\u6703\u649e\u5230\u8173\uff0c\u5c0e\u81f4\u624b\u4e0d\u7531\u81ea\u4e3b\u7684\u5f80\u524d\u5e36<\/p>\n\n\n\n<p>\u4f46\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u9019\u500b\u52d5\u4f5c\uff0c\u5c31\u662f\u8981\u4f60\u8cbc\u8457\u819d\u84cb\u3001\u5c0f\u817f\u505a\uff01\u76e1\u53ef\u80fd\u7684\u8b93\u4e0a\u80a2\u4e0d\u8981\u6709\u904e\u591a\u7684\u524d\u50be\uff0c\u66f4\u80fd\u5c07\u91cd\u91cf\u96c6\u4e2d\u5728\u817f\u5f8c\u5074<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u4f60\u8aaa\u7a0d\u5fae\u96e2\u817f\u6709\u4e00\u9ede\u9ede\u8ddd\u96e2\u53ef\u4ee5\u55ce\uff1f\u9019\u662f\u6c92\u554f\u984c\u7684\uff0c\u53ea\u8981\u4e0d\u662f\u50cf\u4e0a\u9762\u5f71\u7247\u4e2d\u904e\u5ea6\u524d\u50be\uff0c\u5c0d\u65bc\u4f60\u7684\u80cc\u90e8\u58d3\u529b\u90fd\u4e0d\u6703\u592a\u5927<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-\u932f\u8aa43.jpg\" alt=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 \u69d3\u5b50\u96e2\u8eab\u9ad4\u592a\u9060\" class=\"wp-image-4504\" width=\"358\" height=\"261\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-\u932f\u8aa43.jpg 440w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u7f85\u99ac\u5c3c\u4e9e-\u932f\u8aa43-300x219.jpg 300w\" sizes=\"(max-width: 358px) 100vw, 358px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u8a66\u60f3\u4e00\u4e0b\uff0c\u7576\u4f60\u7684\u69d3\u9234\u904e\u5ea6\u8da8\u524d\u6642\uff0c\u6703\u5c0e\u81f4\u91cd\u91cf\u5927\u90e8\u5206\u96c6\u4e2d\u5728\u80cc\u90e8\uff0c\u800c\u5206\u6563\u4e86\u810a\u690e\u539f\u672c\u7684\u652f\u6490\u529f\u80fd<\/p>\n\n\n\n<p>\u5728\u6b63\u78ba\u7684\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u59ff\u52e2\u4e0b\uff0c\u5927\u90e8\u5206\u7684\u91cd\u91cf\u90fd\u6703\u96c6\u4e2d\u5728\u4f60\u7684\u817f\u5f8c\u5074\u3001\u7a69\u5b9a\u7684\u6838\u5fc3\u810a\u690e\uff0c\u800c\u4e0d\u662f\u4f60\u7684\u4e0a\u80cc<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span><strong>8. \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\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=\"129\" height=\"129\" 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: 129px) 100vw, 129px\" \/><\/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%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E5%8F%AA%E8%83%BD%E7%94%A8%E6%A7%93%E9%88%B4%E5%81%9A%E5%97%8E%EF%BC%9F\"><\/span><strong>Q1\uff1a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u53ea\u80fd\u7528\u69d3\u9234\u505a\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u662f\u4e00\u7a2e\u52d5\u4f5c\u7684\u6982\u5ff5\uff0c\u5982\u679c\u4f60\u8eab\u908a\u7684\u5668\u6750\u6709\u9650\uff0c\u7576\u7136\u4e5f\u662f\u53ef\u4ee5\u7528\u5176\u4ed6\u5668\u6750\u4ee3\u66ff\u7684\uff01<\/p>\n\n\n\n<p>\u4f8b\u5982\uff1a<a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/home-workout\/\">\u5f92\u624b<\/a>\u3001<a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/resistance-bands\/\">\u5f48\u529b\u5e36<\/a>\u3001<a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\">\u555e\u9234<\/a>\u90fd\u662f\u975e\u5e38\u597d\u7684\u9078\u64c7\uff0c\u53ea\u8981\u7dad\u6301\u5728\u6b63\u78ba\u7684\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u59ff\u52e2\u4e0b\uff0c\u5c31\u53ef\u4ee5\u56c9<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E5%A7%BF%E5%8B%A2%E6%AD%A3%E7%A2%BA%E4%BA%86%EF%BC%8C%E4%B8%8B%E8%83%8C%E9%82%84%E6%98%AF%E6%9C%83%E9%85%B8%EF%BC%9F\"><\/span><strong>Q2\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u59ff\u52e2\u6b63\u78ba\u4e86\uff0c\u4e0b\u80cc\u9084\u662f\u6703\u9178\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5728\u6587\u7ae0\u7684\u4e00\u958b\u59cb\u4e2d\u6709\u63d0\u5230\uff0c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u4e3b\u8981\u8a13\u7df4\u7684\u808c\u7fa4\u662f\u817f\u5f8c\u5074\uff0c\u4f46\u4e0b\u80cc\u5c6c\u65bc\u7a69\u5b9a\u808c\u7fa4<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u7a69\u5b9a\u808c\u7fa4\u5c31\u662f\u6307\u300c\u4e0d\u9700\u8981\u4e3b\u52d5\u51fa\u529b\uff0c\u4f46\u9700\u8981\u88ab\u52d5\u7a69\u5b9a\u300d\uff0c\u624d\u80fd\u4f7f\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u66f4\u52a0\u9806\u5229<\/p>\n\n\n\n<p>\u518d\u4f86\u5c31\u662f\u6aa2\u67e5\u4f60\u7684\u59ff\u52e2\uff0c\u78ba\u5b9a\u662f\u6b63\u78ba\u7684\uff0c\u4ee5\u53ca\u4f7f\u7528\u7684\u91cd\u91cf\u662f\u5426\u904e\u91cd\uff0c\u4e5f\u8ddf\u80cc\u90e8\u529b\u91cf\u662f\u5426\u8db3\u5920\u6709\u95dc<\/p>\n\n\n\n<p>( \ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/back-muscle-training\/\">\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565<\/a><\/strong> )<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89vs%E5%82%B3%E7%B5%B1%E7%A1%AC%E8%88%89%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E9%81%A9%E5%90%88%E6%96%B0%E6%89%8B%EF%BC%9F\"><\/span><strong>Q3\uff1a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209vs\u50b3\u7d71\u786c\u8209\uff0c\u54ea\u4e00\u500b\u9069\u5408\u65b0\u624b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u5b8c\u5168\u6c92\u63a5\u89f8\u904e\u786c\u8209\u7684\u65b0\u624b\uff0c\u6211\u9084\u662f\u6703\u5efa\u8b70\u5f9e\u50b3\u7d71\u786c\u8209\u958b\u59cb\u7df4<\/p>\n\n\n\n<p>\u56e0\u70ba\u80fd\u8b93\u4f60\u6bcf\u4e0b\u786c\u8209\u90fd\u91cd\u8907\u6574\u500b\u653e\u6389 \u2192 \u62c9\u8d77\u4f86\u7684\u904e\u7a0b\uff0c\u76f8\u5c0d\u5b89\u5168<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u5c31\u505a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u8a71\uff0c\u9664\u4e86\u91cd\u91cf\u4e0d\u597d\u6293\u4ee5\u5916\uff0c\u66f4\u5bb9\u6613\u7528\u5230\u4e0b\u80cc\u4ee3\u511f<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u5982\u679c\u4f60\u6709\u5341\u8db3\u7684\u628a\u63e1\uff0c\u751a\u81f3\u662f\u8acb\u5230\u597d\u7684\u6559\u7df4\uff0c\u5f9e\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u8457\u624b\u4e5f\u4e0d\u662f\u554f\u984c<\/p>\n\n\n\n<p>( \ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\"> \u50b3\u7d71\u786c\u8209\u3001\u76f8\u64b2\u786c\u8209\u6559\u5b78<\/a><\/strong> )<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E7%9A%84%E9%81%8E%E7%A8%8B%E4%B8%AD%EF%BC%8C%E8%86%9D%E8%93%8B%E4%B8%80%E5%AE%9A%E8%A6%81%E9%9D%9E%E5%B8%B8%E7%9B%B4%E7%AB%8B%E5%97%8E%EF%BC%9F\"><\/span><strong>Q4\uff1a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u904e\u7a0b\u4e2d\uff0c\u819d\u84cb\u4e00\u5b9a\u8981\u975e\u5e38\u76f4\u7acb\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u7d50\u69cb\u90fd\u4e0d\u592a\u76f8\u540c\uff0c\u5982\u679c\u817f\u5f8c\u5074\u5b8c\u5168\u62c9\u4f38\uff0c\u6703\u9700\u8981\u7528\u5230\u4f60\u4e9b\u5fae\u7684\u819d\u84cb\u5f4e\u66f2<\/p>\n\n\n\n<p>\u53ea\u8981\u4e0d\u662f\u819d\u84cb\u904e\u5ea6\u5f4e\u66f2\uff0c\u90fd\u662f\u53ef\u4ee5\u63a5\u53d7\u7684\u7bc4\u570d\uff01\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u4e26\u6c92\u6709\u4f60\u60f3\u50cf\u4e2d\u90a3\u9ebc\u53ef\u6015<\/p>\n\n\n\n<p>\u819d\u84cb\u7565\u5fae\u5f4e\u66f2\u3001\u80cc\u90e8\u7565\u5fae\u5f4e\u66f2\uff0c\u90fd\u662f\u53ef\u4ee5\u63a5\u53d7\u7684\uff0c\u4f46\u4e00\u5207\u9084\u662f\u8981\u4ee5\u5b89\u5168\u70ba\u7b2c\u4e00\u8003\u91cf<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/knee-pads\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/knee-pads\/\">\u30105\u6b3e\u8b77\u819d\u63a8\u85a6\u3011\u5065\u8eab\u3001\u8209\u91cd\u4e00\u6b21\u5230\u4f4d\uff01\u4fdd\u8b77\u819d\u84cb\u7684\u6700\u4f73\u5e6b\u624b\uff0c\u9000\u5316\u6027\u95dc\u7bc0\u708e\u4e5f\u9069\u7528\uff1f<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E5%9C%A8%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89%E7%9A%84%E9%81%8E%E7%A8%8B%E4%B8%AD%EF%BC%8C%E6%96%B0%E6%89%8B%E6%9C%89%E5%93%AA%E4%BA%9B%E8%A6%81%E7%89%B9%E5%88%A5%E6%B3%A8%E6%84%8F%E7%9A%84%EF%BC%9F\"><\/span><strong>Q5\uff1a\u5728\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u7684\u904e\u7a0b\u4e2d\uff0c\u65b0\u624b\u6709\u54ea\u4e9b\u8981\u7279\u5225\u6ce8\u610f\u7684\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li>\u80cc\u90e8\u3001\u819d\u84cb\u662f\u5426\u904e\u5ea6\u5f4e\u66f2<\/li><li>\u81c0\u90e8\u662f\u5426\u76e1\u53ef\u80fd\u7684\u5411\u5f8c\u63a8<\/li><li>\u69d3\u9234\u3001\u555e\u9234\u6703\u4e0d\u6703\u96e2\u81ea\u5df1\u592a\u9060<\/li><li>\u96d9\u8173\u662f\u5426\u8e29\u7a69\u4e86\uff0c\u8173\u8dbe\u982d\u4e0d\u7ff9\u8d77<\/li><li>\u52d5\u4f5c\u6703\u4e0d\u6703\u592a\u5feb\uff0c\u88ab\u91cd\u91cf\u727d\u8457\u8d70<\/li><\/ul>\n\n\n\n<p>\u4ee5\u4e0a5\u9ede\u662f\u6211\u8a8d\u70ba\u65b0\u624b\u505a\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u8981\u7279\u5225\u6ce8\u610f\u7684\u9ede\uff01\u4e5f\u53ef\u4ee5\u8a66\u8457\u65c1\u9304\uff0c\u518d\u4f86\u81ea\u884c\u6aa2\u6e2c\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5f88\u591a\u65b0\u624b\u5bb9\u6613\u5ffd\u7565\u300c\u52d5\u4f5c\u7684\u7a69\u5b9a\u6027\u300d\uff0c\u6025\u65bc\u5c55\u793a\u81ea\u5df1\u7684\u7df4\u7fd2\u6210\u679c\uff0c\u4f46\u53d7\u50b7\u5f80\u5f80\u5c31\u662f\u9019\u500b\u6642\u5019\u767c\u751f\u7684<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%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>9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/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\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u4f0f\u5730\u633a\u8eab\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u6559\u5b78\uff0c\u5225\u518d\u72af\u9019\u4e9b\u932f\u8aa4\uff01\u624b\u8098\u89d2\u5ea6\u3001\u59ff\u52e2\u5927\u89e3\u6790<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/plank-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u68d2\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u77e5\u9053\u68d2\u5f0f\u4e0d\u80fd\u7df4\u8179\u808c\u3001\u6e1b\u80a5\u55ce\uff1f\uff16\u7a2e\u8b8a\u5316\u4efb\u4f60\u6311\u9078\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/burpee-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/burpee-guide\/\">\u3010\u6ce2\u6bd4\u8df3\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u807d\u8aaa\u6703\u50b7\u819d\u84cb\uff1f\u9019\u662f\u8ff7\u601d\u55ce\uff1f\u71c3\u8102\u3001\u6e1b\u80a5\u6700\u4f73\u904b\u52d5<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Stiff Leg Deadlift VS. 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