{"id":4570,"date":"2021-08-23T15:56:28","date_gmt":"2021-08-23T07:56:28","guid":{"rendered":"https:\/\/physicfit.com\/?p=4570"},"modified":"2022-09-08T11:57:59","modified_gmt":"2022-09-08T03:57:59","slug":"inverted-row-guide","status":"publish","type":"post","link":"https:\/\/physicfit.com\/inverted-row-guide\/","title":{"rendered":"\u3010\u53cd\u5411\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\uff1f\u624b\u5f88\u9178\uff1f\u4e09\u62db\u8b93\u4f60\u627e\u56de\u80cc\u808c\u767c\u529b"},"content":{"rendered":"\n<p>\u8aaa\u5230\u7df4\u80cc\uff0c\u4f60\u7b2c\u4e00\u500b\u60f3\u5230\u7684\u52d5\u4f5c\u53ef\u80fd\u90fd\u662f<a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u69d3\u9234\u5212\u8239<\/a>\u3001<a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u6ed1\u8f2a\u4e0b\u62c9<\/a>&#8230; \u7b49\u8ca0\u91cd\u904b\u52d5\uff0c\u4f46\u4f60\u6709\u60f3\u904e\u81ea\u9ad4\u91cd\u91cf\u4e5f\u53ef\u4ee5\u7df4\u80cc\u55ce\uff1f<\/p>\n\n\n\n<p>\u9019\u500b\u7df4\u80cc\u52d5\u4f5c\u4e0d\u50c5\u4e0d\u9700\u8981\u4efb\u4f55\u8ca0\u91cd\uff0c\u751a\u81f3\u53ef\u4ee5\u96a8\u6642\u96a8\u5730\u9032\u884c\uff01\u7df4\u80cc\u6210\u6548\u4e0d\u4e9e\u65bc\u5668\u6750\u8a13\u7df4\u7684\u52d5\u4f5c\uff0c\u7a76\u7adf\u662f\u4ec0\u9ebc\u5462\uff1f<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u5c31\u662f\u73fe\u5728\u5065\u8eab\u623f\u88e1\uff0c\u6559\u7df4\u5011\u6700\u559c\u6b61\u5e36\u65b0\u624b\u7df4\u7684\u52d5\u4f5c\u4e4b\u4e00 &#8211; \u300c\u53cd\u5411\u5212\u8239\u300d\uff0c\u770b\u4f3c\u597d\u4e0a\u624b\u537b\u53c8\u6697\u85cf\u7384\u6a5f\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u6211\u6703\u9019\u9ebc\u8aaa\u5462\uff1f\u56e0\u70ba\u53cd\u5411\u5212\u8239\u770b\u4f3c\u5f88\u7c21\u55ae\uff0c\u4f46\u537b\u53c8\u662f\u7d55\u5927\u591a\u6578\u4eba\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\u7684\u52d5\u4f5c\uff0c\u5c31\u8b93\u6211\u5e36\u4f60\u4e00\u6b65\u4e00\u6b65\u4e86\u89e3\u5427 \u2193<\/p>\n\n\n\n<p>\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--> 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class=\"wp-embedded-content\" data-secret=\"JEOZ5r5G3M\"><a href=\"https:\/\/physicfit.com\/seated-cable-row\/\">\u3010\u5750\u59ff\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u7e3d\u662f\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\u55ce\uff1f\uff15\u7a2e\u4e0d\u540c\u63e1\u6cd5\uff01\u5b8c\u6574\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5750\u59ff\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u7e3d\u662f\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\u55ce\uff1f\uff15\u7a2e\u4e0d\u540c\u63e1\u6cd5\uff01\u5b8c\u6574\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/seated-cable-row\/embed\/#?secret=JEOZ5r5G3M\" data-secret=\"JEOZ5r5G3M\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\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<\/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-66019ec42f26a\" 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-66019ec42f26a\"  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\/inverted-row-guide\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%EF%BC%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u53cd\u5411\u5212\u8239\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\">1. \u4ec0\u9ebc\u662f\u53cd\u5411\u5212\u8239\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#2_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E9%81%A9%E5%90%88%E5%93%AA%E4%BA%9B%E4%BA%BA%EF%BC%9F\" title=\"2. \u53cd\u5411\u5212\u8239\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u54ea\u4e9b\u4eba\uff1f\">2. \u53cd\u5411\u5212\u8239\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u54ea\u4e9b\u4eba\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#3_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9_vs_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9_%E5%8B%95%E4%BD%9C%E6%AF%94%E8%BC%83\" title=\"3. \u53cd\u5411\u5212\u8239 vs \u69d3\u9234\u5212\u8239 (\u52d5\u4f5c\u6bd4\u8f03)\">3. \u53cd\u5411\u5212\u8239 vs \u69d3\u9234\u5212\u8239 (\u52d5\u4f5c\u6bd4\u8f03)<\/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\/inverted-row-guide\/#4_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9_TOP3%E7%B2%BE%E8%8F%AF_%E6%90%B6%E5%85%88%E7%9C%8B\" title=\"4. \u53cd\u5411\u5212\u8239 TOP3\u7cbe\u83ef&nbsp;\u6436\u5148\u770b!!!\">4. \u53cd\u5411\u5212\u8239 TOP3\u7cbe\u83ef&nbsp;\u6436\u5148\u770b!!!<\/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\/inverted-row-guide\/#5_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"5. \u53cd\u5411\u5212\u8239\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">5. \u53cd\u5411\u5212\u8239\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-6\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#Step1_%E6%A7%93%E5%AD%90%E8%A9%B2%E8%AA%BF%E5%A4%9A%E9%AB%98%EF%BC%9F%E8%A9%B2%E7%94%A8%E4%BB%80%E9%BA%BC%E5%99%A8%E6%9D%90%EF%BC%9F\" title=\"Step1. \u69d3\u5b50\u8a72\u8abf\u591a\u9ad8\uff1f\u8a72\u7528\u4ec0\u9ebc\u5668\u6750\uff1f\">Step1. \u69d3\u5b50\u8a72\u8abf\u591a\u9ad8\uff1f\u8a72\u7528\u4ec0\u9ebc\u5668\u6750\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\/inverted-row-guide\/#Step2_%E9%9B%99%E6%89%8B%E6%8F%A1%E8%B7%9D%E8%A6%81%E5%A4%9A%E5%AF%AC%EF%BC%9F%E8%BA%AB%E9%AB%94%E8%A6%81%E8%BA%BA%E5%A4%9A%E9%AB%98%EF%BC%9F\" title=\"Step2. \u96d9\u624b\u63e1\u8ddd\u8981\u591a\u5bec\uff1f\u8eab\u9ad4\u8981\u8eba\u591a\u9ad8\uff1f\">Step2. \u96d9\u624b\u63e1\u8ddd\u8981\u591a\u5bec\uff1f\u8eab\u9ad4\u8981\u8eba\u591a\u9ad8\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\/inverted-row-guide\/#Step3_%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E5%95%9F%E5%8B%95%E8%83%8C%E8%82%8C%EF%BC%9F%E5%A7%BF%E5%8B%A2%E6%AA%A2%E6%9F%A5\" title=\"Step3. \u5982\u4f55\u6b63\u78ba\u555f\u52d5\u80cc\u808c\uff1f\u59ff\u52e2\u6aa2\u67e5\">Step3. \u5982\u4f55\u6b63\u78ba\u555f\u52d5\u80cc\u808c\uff1f\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-9\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#Step4_%E5%A6%82%E4%BD%95%E9%A0%86%E5%88%A9%E7%9A%84%E7%94%A8%E3%80%8C%E8%83%8C%E3%80%8D%E5%B0%87%E8%87%AA%E5%B7%B1%E6%8B%89%E8%B5%B7%EF%BC%9F\" title=\"Step4. \u5982\u4f55\u9806\u5229\u7684\u7528\u300c\u80cc\u300d\u5c07\u81ea\u5df1\u62c9\u8d77\uff1f\">Step4. \u5982\u4f55\u9806\u5229\u7684\u7528\u300c\u80cc\u300d\u5c07\u81ea\u5df1\u62c9\u8d77\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\/inverted-row-guide\/#Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%EF%BC%8C%E8%A1%8C%E7%A8%8B%E8%A6%81%E5%A4%9A%E5%AE%8C%E6%95%B4%EF%BC%9F\" title=\"Step5. \u5b8c\u6210\u4e00\u4e0b\u53cd\u5411\u5212\u8239\uff0c\u884c\u7a0b\u8981\u591a\u5b8c\u6574\uff1f\">Step5. \u5b8c\u6210\u4e00\u4e0b\u53cd\u5411\u5212\u8239\uff0c\u884c\u7a0b\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\/inverted-row-guide\/#6_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E7%9A%843%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"6. \u53cd\u5411\u5212\u8239\u76843\u500b\u5e38\u898b\u932f\u8aa4\">6. \u53cd\u5411\u5212\u8239\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\/inverted-row-guide\/#%E2%9D%B6_%E6%B2%92%E6%9C%89%E5%BE%8C%E6%94%B6%E8%82%A9%E8%83%9B\" title=\"\u2776&nbsp;\u6c92\u6709\u5f8c\u6536\u80a9\u80db\">\u2776&nbsp;\u6c92\u6709\u5f8c\u6536\u80a9\u80db<\/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\/inverted-row-guide\/#%E2%9D%B7_%E9%81%8E%E5%BA%A6%E8%81%B3%E8%82%A9\" title=\"\u2777 \u904e\u5ea6\u8073\u80a9\">\u2777 \u904e\u5ea6\u8073\u80a9<\/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\/inverted-row-guide\/#%E2%9D%B8_%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E6%94%BE%E9%AC%86\" title=\"\u2778 \u8eab\u9ad4\u904e\u5ea6\u653e\u9b06\">\u2778 \u8eab\u9ad4\u904e\u5ea6\u653e\u9b06<\/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\/inverted-row-guide\/#7_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%88%A9%E7%94%A8%E7%89%B9%E6%AE%8A%E6%8B%89%E6%8A%8A\" title=\"7. \u53cd\u5411\u5212\u8239\u5c0f\u6280\u5de7\uff1a\u5229\u7528\u7279\u6b8a\u62c9\u628a\">7. \u53cd\u5411\u5212\u8239\u5c0f\u6280\u5de7\uff1a\u5229\u7528\u7279\u6b8a\u62c9\u628a<\/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\/inverted-row-guide\/#8_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\" title=\"8. \u53cd\u5411\u5212\u8239\u5e38\u898b\u554f\u984c FAQ\">8. \u53cd\u5411\u5212\u8239\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-17\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#Q1%EF%BC%9A%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E7%9A%84%E6%AC%A1%E6%95%B8%E3%80%81%E7%B5%84%E6%95%B8%E8%A6%81%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\" title=\"Q1\uff1a\u53cd\u5411\u5212\u8239\u7684\u6b21\u6578\u3001\u7d44\u6578\u8981\u600e\u9ebc\u5b89\u6392\uff1f\">Q1\uff1a\u53cd\u5411\u5212\u8239\u7684\u6b21\u6578\u3001\u7d44\u6578\u8981\u600e\u9ebc\u5b89\u6392\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\/inverted-row-guide\/#Q2%EF%BC%9A%E6%9C%89%E9%80%80%E9%9A%8E%E7%89%88%E7%9A%84%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E5%97%8E%EF%BC%9F\" title=\"Q2\uff1a\u6709\u9000\u968e\u7248\u7684\u53cd\u5411\u5212\u8239\u55ce\uff1f\">Q2\uff1a\u6709\u9000\u968e\u7248\u7684\u53cd\u5411\u5212\u8239\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\/inverted-row-guide\/#Q3%EF%BC%9A%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E5%8F%AA%E8%83%BD%E7%94%A8%E6%A7%93%E9%88%B4%E3%80%81%E5%8F%B2%E5%AF%86%E6%96%AF%E9%80%B2%E8%A1%8C%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a\u53cd\u5411\u5212\u8239\u53ea\u80fd\u7528\u69d3\u9234\u3001\u53f2\u5bc6\u65af\u9032\u884c\u55ce\uff1f\">Q3\uff1a\u53cd\u5411\u5212\u8239\u53ea\u80fd\u7528\u69d3\u9234\u3001\u53f2\u5bc6\u65af\u9032\u884c\u55ce\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#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-21\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#%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-22\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#%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-23\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#%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-24\" href=\"https:\/\/physicfit.com\/inverted-row-guide\/#%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%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%EF%BC%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u53cd\u5411\u5212\u8239\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/inverted-row-what.jpg\" alt=\"\u4ec0\u9ebc\u662f\u53cd\u5411\u5212\u8239\uff1f\" class=\"wp-image-4576\" width=\"360\" height=\"242\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/inverted-row-what.jpg 432w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/inverted-row-what-300x201.jpg 300w\" sizes=\"(max-width: 360px) 100vw, 360px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Supine_row\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Supine_row\">\u53cd\u5411\u5212\u8239<\/a><\/strong>\uff0c<strong>Inverted Row<\/strong>\uff0c\u53c8\u7a31\u4ef0\u81e5\u5212\u8239\u3001\u5012\u7acb\u5212\u8239\uff0c\u6307\u7684\u662f\u96d9\u624b\u63e1\u7dca\u6a6b\u69d3\uff0c\u8eab\u9ad4\u9762\u5411\u4e0a\u65b9\u7684\u5212\u8239\u52d5\u4f5c<\/p>\n\n\n\n<p>\u53ef\u5343\u842c\u5225\u548c<a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u53cd\u624b\u5212\u8239<\/a>\u641e\u6df7\u4e86\uff01\u53cd\u624b\u5212\u8239\u662f\u9762\u5411\u5730\u9762\u9032\u884c\u7684\uff0c\u53ea\u662f\u6539\u6210\u96d9\u624b\u53cd\u63e1\u800c\u5df2\uff0c\u9019\u5169\u500b\u662f\u4e0d\u4e00\u6a23\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u800c\u53cd\u5411\u5212\u8239\u5c6c\u65bc\u4e00\u7a2e\u80cc\u90e8\u81ea\u91cd\u8a13\u7df4\uff0c\u4e0d\u9700\u8981\u4efb\u4f55\u8ca0\u91cd\u5c31\u80fd\u9032\u884c\uff0c\u53ef\u4ee5\u6709\u6548\u7684\u935b\u934a\u6574\u500b\u80cc\u808c\uff0c\u4ee5\u53ca\u8eab\u9ad4\u7684\u63a7\u5236<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"406\" height=\"221\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/inverted-row.jpg\" alt=\"\u53cd\u5411\u5212\u8239\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\" class=\"wp-image-4577\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/inverted-row.jpg 406w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/inverted-row-300x163.jpg 300w\" sizes=\"(max-width: 406px) 100vw, 406px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u53cd\u5411\u5212\u8239\u4e3b\u8981\u7684\u8a13\u7df4\u808c\u7fa4\u662f<strong>\u80cc\u808c<\/strong>\uff0c\u4e14\u6bd4\u8f03\u504f\u5411\u65bc<strong>\u4e0a\u80cc<\/strong>\u7684\u90e8\u5206\uff0c\u4e0a\u95ca\u80cc\u808c\u3001\u83f1\u5f62\u808c\u3001\u4e0b\u659c\u65b9\u808c\u90fd\u662f\u4e3b\u8981\u7684\u523a\u6fc0\u7bc4\u570d<\/p>\n\n\n\n<p>\u5176\u6b21\u5354\u52d5\u5b8c\u6210\u4e0a\u80a2\u80cc\u62c9\u7684\u808c\u7fa4\uff0c\u5247\u662f\u4f60\u7684<strong>\u624b\u81c2<\/strong>\uff0c\u6574\u500b<strong>\u4e8c\u982d\u808c<\/strong>\u3001<strong>\u4e09\u982d\u808c<\/strong>\u90fd\u6703\u53c3\u8207\u767c\u529b\uff0c\u80f8\u808c\u8207\u80cc\u808c\u9054\u6210\u62ee\u6297\u4f5c\u7528<\/p>\n\n\n\n<p>\u9084\u6709\u8a31\u591a\u4eba\u7d93\u5e38\u5ffd\u7565\u7684<strong>\u8179\u90e8\u6838\u5fc3<\/strong>\u51fa\u529b\u3001<strong>\u817f\u90e8<\/strong>\u6536\u7dca\u4f86\u9054\u6210\u4e0b\u80a2\u7684\u7a69\u5b9a\uff0c\u540c\u6642\u9019\u4e5f\u662f\u5f88\u591a\u4eba\u53cd\u5411\u5212\u8239\u505a\u4e0d\u597d\u7684\u95dc\u9375\u6240\u5728\uff01<\/p>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"f8IbNHNqne\"><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-row-guide\/embed\/#?secret=f8IbNHNqne\" data-secret=\"f8IbNHNqne\" 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=\"2_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E9%81%A9%E5%90%88%E5%93%AA%E4%BA%9B%E4%BA%BA%EF%BC%9F\"><\/span><strong>2. \u53cd\u5411\u5212\u8239\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u54ea\u4e9b\u4eba\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul><li>\u589e\u52a0\u80cc\u808c\u8a13\u7df4\u5bb9\u91cf<\/li><li>\u65b0\u624b\u76f8\u5c0d\u6bd4\u8f03\u5feb\u4e0a\u624b<\/li><li>\u589e\u5f37\u5e73\u6642\u8f03\u5c11\u8a13\u7df4\u7684\u63e1\u529b<\/li><li>\u96a8\u6642\u96a8\u5730\u90fd\u80fd\u9032\u884c\u7684\u52d5\u4f5c<\/li><li>\u540c\u6642\u80fd\u8a13\u7df4\u5230\u5168\u8eab\u7684\u7a69\u5b9a\u6027<\/li><li>\u5f37\u5316\u4e0a\u80a2\u300c\u62c9\u300d\u7684\u52d5\u4f5c\u3001\u80fd\u529b<\/li><\/ul>\n\n\n\n<p>\u5c0d\u65bc\u5927\u591a\u6578\u4eba\u4f86\u8aaa\uff0c\u56e0\u70ba\u53cd\u5411\u5212\u8239\u4e26\u4e0d\u50cf\u5e73\u5e38\u6703\u505a\u7684\u52d5\u4f5c\uff0c\u9762\u5411\u5929\u7a7a\u7684\u8a13\u7df4\u65b9\u5f0f\u66f4\u662f\u985b\u8986\u4f60\u7684\u7df4\u80cc\u8a8d\u77e5<\/p>\n\n\n\n<p>\u56e0\u6b64\u4e00\u958b\u59cb\u505a\u53cd\u5411\u5212\u8239\u9019\u500b\u52d5\u4f5c\u6642\uff0c\u6703\u89ba\u5f97\u624b\u8173\u4e0d\u5354\u8abf\u3001\u4e0d\u9069\u61c9\u90fd\u662f\u5f88\u6b63\u5e38\u7684\uff01\u9019\u6642\u525b\u597d\u53ef\u4ee5\u589e\u5f37\u4f60\u7684\u5168\u8eab\u5354\u8abf\u6027<\/p>\n\n\n\n<p>\u53ea\u8981\u4f60\u5728\u5916\u9762\u53ef\u4ee5\u627e\u5230\u4e00\u6839\u5805\u56fa\u7684\u6a6b\u69d3\uff0c\u96a8\u6642\u96a8\u5730\u90fd\u80fd\u4f86\u500b\u5e7e\u4e0b\u53cd\u5411\u5212\u8239\uff0c\u66f4\u53ef\u4ee5\u5c07\u5b83\u52a0\u5165\u4f60\u7684<a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/home-workout\/\">\u5f92\u624b\u8a13\u7df4\u83dc\u55ae<\/a><\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u76f8\u5c0d\u5bb9\u6613\u4e0a\u624b\uff0c\u6307\u7684\u662f\u548c\u4e00\u822c\u7684<a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u69d3\u9234\u5212\u8239<\/a>\u76f8\u6bd4\uff0c\u53cd\u5411\u5212\u8239\u7684\u78ba\u5bb9\u6613\u8a31\u591a\uff0c\u4e5f\u80fd\u7576\u4f5c\u80cc\u808c\u7684\u529b\u7aed\u8a13\u7df4\u52d5\u4f5c\u4f7f\u7528<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p>\u81f3\u65bc\u53cd\u5411\u5212\u8239\u9069\u5408\u54ea\u4e9b\u4eba\u5462\uff1f<\/p>\n\n\n\n<ul><li>\u6240\u6709\u968e\u6bb5\u7684\u5065\u8eab\u8005<\/li><li>\u60f3\u52a0\u5f37\u62c9\u529b\u3001\u63e1\u529b\u7684\u4eba<\/li><li>\u60f3\u8ffd\u6c42\u66f4\u591a\u80cc\u90e8\u523a\u6fc0\u7684\u4eba<\/li><\/ul>\n\n\n\n<p>\u96d6\u7136\u53cd\u5411\u5212\u8239\u662f\u5f88\u591a\u5065\u8eab\u6559\u7df4\u559c\u6b61\u5e36\u65b0\u624b\u505a\u7684\u52d5\u4f5c\uff0c\u4f46\u5176\u5be6\u6bcf\u500b\u968e\u6bb5\u7684\u5065\u8eab\u8005\u90fd\u9069\u5408\uff01\u53ea\u662f\u8457\u91cd\u7684\u9ede\u4e0d\u540c<\/p>\n\n\n\n<p>\u65b0\u624b\u53ef\u80fd\u662f\u5c07\u53cd\u5411\u5212\u8239\u4f5c\u70ba\u6b63\u5f0f\u8a13\u7df4\uff0c\u800c\u6709\u4e00\u5b9a\u7d93\u9a57\u7684\u8a13\u7df4\u8005\u53ef\u80fd\u662f\u5c07\u5176\u7576\u4f5c\u6696\u8eab\uff0c\u751a\u81f3\u662f\u6700\u5f8c\u4e00\u7d44\u7684\u529b\u7aed\u8a13\u7df4<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u66fe\u7d93\u807d\u904e\uff1a\u300c\u60f3\u8981\u8b93\u4f60\u7684\u5065\u8eab\u9032\u6b65\uff0c\u5c31\u8981\u505a\u4e00\u4e9b\u5e73\u5e38\u4e0d\u6703\u505a\u7684\u52d5\u4f5c\u300d\uff0c\u5f85\u5728\u8212\u9069\u5708\u7684\u52d5\u4f5c\u4e26\u4e0d\u6703\u4f7f\u4f60\u9032\u6b65<\/p>\n\n\n\n<p>\u5617\u8a66\u4e00\u4e9b\u81ea\u5df1\u672a\u66fe\u505a\u904e\u7684\u89d2\u5ea6\u3001\u8a13\u7df4\u52d5\u4f5c\uff0c\u6216\u8a31\u67d0\u4e9b\u66f4\u6df1\u5c64\u7684\u808c\u8089\u5c31\u56e0\u6b64\u88ab\u4f60\u6fc0\u767c\u51fa\u4f86\u4e86\uff01\u53cd\u5411\u5212\u8239\u6b63\u662f\u626e\u6f14\u9019\u500b\u89d2\u8272<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9_vs_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9_%E5%8B%95%E4%BD%9C%E6%AF%94%E8%BC%83\"><\/span><strong>3. \u53cd\u5411\u5212\u8239 vs \u69d3\u9234\u5212\u8239 (\u52d5\u4f5c\u6bd4\u8f03)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\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\/\u53cd\u5411\u5212\u8239-vs-\u69d3\u9234.jpg\" alt=\"\u3010\u53cd\u5411\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\uff1f\u624b\u5f88\u9178\uff1f\u4e09\u62db\u8b93\u4f60\u627e\u56de\u80cc\u808c\u767c\u529b\" class=\"wp-image-4587\" width=\"455\" height=\"203\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-vs-\u69d3\u9234.jpg 631w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-vs-\u69d3\u9234-300x134.jpg 300w\" sizes=\"(max-width: 455px) 100vw, 455px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u53cd\u5411\u5212\u8239<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u69d3\u9234\u5212\u8239<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u65b9\u5411<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u81c9\u9762\u4e0a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u81c9\u9762\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u884c\u7a0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c07\u81ea\u5df1\u62c9\u5411\u69d3\u5b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c07\u69d3\u5b50\u62c9\u5411\u81ea\u5df1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u512a\u52e2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u96a8\u6642\u96a8\u5730\u53ef\u9032\u884c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u53ef\u4ee5\u589e\u52a0\u91cd\u91cf<\/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\">\u4e0a\u80cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e2d\u80cc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u76ee\u6a19<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80cc\u90e8\u808c\u80a5\u5927\u8a13\u7df4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80cc\u90e8\u529b\u91cf\u8a13\u7df4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u9700\u6c42<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6838\u5fc3\u7a69\u5b9a<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u80cc\u7a69\u5b9a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u96d6\u7136\u53cd\u5411\u5212\u8239\u3001\u69d3\u9234\u5212\u8239\u770b\u4f3c\u975e\u5e38\u50cf\u7684\u52d5\u4f5c\uff0c\u4f46\u9019\u5169\u8005\u4e4b\u9593\u9084\u662f\u6709\u6240\u4e0d\u540c\u7684\uff0c\u4e0d\u53ea\u662f\u65b9\u5411\u7684\u5dee\u5225\u800c\u5df2<\/p>\n\n\n\n<p>\u6211\u8eab\u908a\u9047\u904e\u883b\u591a\u4eba\u66fe\u7d93\u4e0b\u80cc\u53d7\u50b7\uff0c\u6216\u662f\u4e0d\u77e5\u9053\u8a72\u600e\u9ebc\u7a69\u5b9a\u4e0b\u80cc\u7684\uff0c\u69d3\u9234\u5212\u8239\u5c0d\u65bc\u9019\u4e9b\u4eba\u4f86\u8aaa\u5c31\u6bd4\u8f03\u4e0d\u53cb\u5584<\/p>\n\n\n\n<p>\u56e0\u70ba\u69d3\u9234\u5212\u8239\u662f\u9700\u8981\u8eab\u9ad4\u524d\u50be\u4f86\u7a69\u5b9a\u59ff\u52e2\u7684\uff0c\u9019\u6642\u9664\u4e86\u6838\u5fc3\u7684\u57fa\u672c\u7a69\u5b9a\uff0c\u4e0b\u80cc\u7684\u7a69\u5b9a\u66f4\u662f\u91cd\u8981\uff01<\/p>\n\n\n\n<p>\u56e0\u6b64\u5982\u679c\u4f60\u60f3\u7df4\u5212\u8239\u985e\u7684\u80cc\u90e8\u52d5\u4f5c\uff0c\u4f46\u540c\u6642\u53c8\u6709\u4e0b\u80cc\u554f\u984c\uff0c\u6211\u6703\u6bd4\u8f03\u5efa\u8b70\u505a\u53cd\u5411\u5212\u8239\uff0c\u4e5f\u76f8\u5c0d\u66f4\u5b89\u5168<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u5982\u679c\u4f60\u672c\u8eab\u8eab\u9ad4\u6c92\u6709\u4efb\u4f55\u554f\u984c\uff0c\u4e5f\u9858\u610f\u5617\u8a66\u4e0d\u540c\u7684\u7df4\u80cc\u52d5\u4f5c\uff0c\u6211\u975e\u5e38\u63a8\u85a6\u53cd\u5411\u5212\u8239\u3001\u69d3\u9234\u5212\u8239\u90fd\u64fa\u9032\u4f60\u7684\u8ab2\u8868\u88e1<\/p>\n\n\n\n<p>\ud83d\udc49 \u6709\u4e0b\u80cc\u554f\u984c\u7684\u4eba\uff1a\u7df4\u53cd\u5411\u5212\u8239<\/p>\n\n\n\n<p>\ud83d\udc49 \u6c92\u6709\u554f\u984c\u7684\u4eba\uff1a\u53cd\u5411\u5212\u8239\u3001\u69d3\u9234\u5212\u8239\u90fd\u7df4<\/p>\n\n\n\n<p>( <strong><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u69d3\u9234\u5212\u8239\u6559\u5b78<\/a><\/strong> )<\/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=\"4_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9_TOP3%E7%B2%BE%E8%8F%AF_%E6%90%B6%E5%85%88%E7%9C%8B\"><\/span><strong>4. \u53cd\u5411\u5212\u8239 TOP3\u7cbe\u83ef&nbsp;\u6436\u5148\u770b!!!<\/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\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"124\" height=\"124\" 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: 124px) 100vw, 124px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u53cd\u5411\u5212\u8239\u7684\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u8166\u6d77\u88e1\u53ef\u4ee5\u8a18\u4f4f\u9019\u4e09\u9ede\u7cbe\u83ef\uff1a<\/p>\n\n\n\n<ol><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u809a\u5b50\u6536\u7dca\uff0c\u52d5\u4f5c\u66f4\u6709\u611f<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5c41\u80a1\u593e\u7dca\uff0c\u52d5\u4f5c\u4e0d\u8dd1\u6389<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u624b\u8098\u555f\u52d5\uff0c\u4e8c\u982d\u5225\u4f86\u4e82<\/span><\/strong><\/li><\/ol>\n\n\n\n<p>\u628a\u9019\u4e9b\u7cbe\u83ef\u8b8a\u6210\u5c0f\u53e3\u8a23\uff0c\u5728\u8a13\u7df4\u6642\u4e00\u5b9a\u53ef\u4ee5\u6d3e\u4e0a\u7528\u5834\uff01<\/p>\n\n\n\n<p>\u7e7c\u7e8c\u5f80\u4e0b\u770b\uff0c\u66f4\u8a73\u7d30\u7684\u53cd\u5411\u5212\u8239\u9a5f\u6559\u5b78 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>5. \u53cd\u5411\u5212\u8239\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\u53f2\u5bc6\u65af\u7684\u63e1\u69d3\u53cd\u5411\u5212\u8239\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u4f7f\u7528\u53f2\u5bc6\u65af\uff0c\u5c07\u69d3\u5b50\u8abf\u6574\u81f3\u5408\u9069\u7684\u9ad8\u5ea6<\/strong><\/li><li><strong>\u96d9\u624b\u63e1\u8ddd\u8207\u80a9\u540c\u5bec\uff0c\u81ea\u7136\u5411\u4e0a\u63e1\u4f4f\u69d3\u5b50<\/strong><\/li><li><strong>\u8173\u8ddf\u8457\u5730\uff0c\u5c07\u81ea\u5df1\u7684\u81c0\u90e8\u3001\u8179\u90e8\u3001\u80a9\u80db\u6536\u7dca<\/strong><\/li><li><strong>\u80a9\u80db\u6536\u7dca\u5f8c\uff0c\u9806\u52e2\u5229\u7528\u624b\u8098\u5e36\u52d5\u5212\u8239\u52d5\u4f5c<\/strong><\/li><li><strong>\u80f8\u53e3\u5f80\u69d3\u5b50\u7684\u65b9\u5411\u62c9\uff0c\u76f4\u5230\u80cc\u808c\u6536\u7dca\u5373\u53ef<\/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_%E6%A7%93%E5%AD%90%E8%A9%B2%E8%AA%BF%E5%A4%9A%E9%AB%98%EF%BC%9F%E8%A9%B2%E7%94%A8%E4%BB%80%E9%BA%BC%E5%99%A8%E6%9D%90%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u69d3\u5b50\u8a72\u8abf\u591a\u9ad8\uff1f\u8a72\u7528\u4ec0\u9ebc\u5668\u6750\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\/\u53cd\u5411\u5212\u8239-\u59ff\u52e21.jpg\" alt=\"\u53cd\u5411\u5212\u8239 \u6b65\u9a5f1\" class=\"wp-image-4589\" width=\"352\" height=\"245\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-\u59ff\u52e21.jpg 459w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-\u59ff\u52e21-300x209.jpg 300w\" sizes=\"(max-width: 352px) 100vw, 352px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9996\u5148\u8981\u5f9e\u6311\u9078\u5668\u6750\u958b\u59cb\uff0c\u4e00\u822c\u4f86\u8aaa\uff0c\u5065\u8eab\u623f\u88e1\u6709\u5169\u7a2e\u5668\u6750\u53ef\u4ee5\u4f7f\u7528\uff1a\u6df1\u8e72\u67b6\u4e0a\u7684\u69d3\u9234\u3001\u53f2\u5bc6\u65af\u5668\u68b0<\/p>\n\n\n\n<p>\u96d6\u7136\u5169\u7a2e\u5668\u6750\u90fd\u80fd\u4f7f\u7528\uff0c\u4f46\u6211\u6703\u6bd4\u8f03\u5efa\u8b70\u7528\u300c<strong>\u53f2\u5bc6\u65af<\/strong>\u300d\uff0c\u9664\u4e86\u8abf\u6574\u9ad8\u5ea6\u66f4\u65b9\u4fbf\u4ee5\u5916\uff0c\u4e5f\u76f8\u5c0d\u8f03\u7a69\u56fa\u3001\u5b89\u5168<\/p>\n\n\n\n<p>\u4f7f\u7528\u6df1\u8e72\u67b6\u4e0a\u7684\u69d3\u9234\uff0c\u4e0d\u53ea\u8abf\u6574\u9ad8\u5ea6\u9700\u8981\u62c6\u6389\u639b\u52fe\uff0c\u639b\u52fe\u4e0d\u5920\u6df1\u7684\u8a71\uff0c\u9084\u6709\u53ef\u80fd\u52d5\u4f5c\u505a\u5230\u4e00\u534a\u767c\u73fe\u69d3\u9234\u6ed1\u51fa<\/p>\n\n\n\n<p>\u53cd\u5411\u5212\u8239\u7684\u8d77\u59cb\u9ad8\u5ea6\uff0c\u6211\u6703\u5efa\u8b70\u65b0\u624b\u5f9e\u8eab\u9ad4\u8eba\u4e0b\uff0c\u96d9\u624b\u5411\u4e0a\u4f38\u76f4\u525b\u597d\u53ef\u4ee5\u78b0\u5230\u69d3\u5b50\u7684\u9ad8\u5ea6\uff0c\u6c92\u529b\u6642\u4e5f\u4e0d\u6703\u534a\u7a7a\u91cd\u6454\u5730\u9762<\/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_%E9%9B%99%E6%89%8B%E6%8F%A1%E8%B7%9D%E8%A6%81%E5%A4%9A%E5%AF%AC%EF%BC%9F%E8%BA%AB%E9%AB%94%E8%A6%81%E8%BA%BA%E5%A4%9A%E9%AB%98%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u96d9\u624b\u63e1\u8ddd\u8981\u591a\u5bec\uff1f\u8eab\u9ad4\u8981\u8eba\u591a\u9ad8\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\/\u53cd\u5411\u5212\u8239-2.jpg\" alt=\"\u53cd\u5411\u5212\u8239 \u6b65\u9a5f2\" class=\"wp-image-4590\" width=\"485\" height=\"254\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-2.jpg 578w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-2-300x157.jpg 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\u6574\u500b\u80cc\u90e8\u4e00\u8d77\u7df4\u7684\u8a71\uff0c\u96d9\u624b\u81ea\u7136\u5411\u4e0a\u4f38\u76f4\u7684\u63e1\u8ddd\uff0c\u5c31\u662f\u6700\u4f73\u7684\u53cd\u5411\u5212\u8239\u63e1\u8ddd\uff0c\u751a\u81f3\u7565\u5bec\u4e00\u9ede\u90fd\u6c92\u95dc\u4fc2<\/p>\n\n\n\n<p>\u4f46\u5343\u842c\u4e0d\u8981\u63e1\u7684\u592a\u5bec\uff0c\u9019\u6a23\u5f88\u5bb9\u6613\u8b8a\u6210\u4f60\u7684\u5f8c\u4e09\u89d2\u5728\u4ee3\u511f\uff0c\u904e\u7a84\u4e5f\u4e0d\u592a\u597d\uff0c\u5f88\u5bb9\u6613\u8b8a\u6210\u90fd\u662f\u4f60\u7684\u4e8c\u982d\u808c\u5728\u51fa\u529b<\/p>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u9664\u975e\u4f60\u5df2\u7d93\u7df4\u53cd\u5411\u5212\u8239\u9019\u500b\u52d5\u4f5c\u4e00\u6bb5\u6642\u9593\u4e86\uff0c\u4e0d\u7136\u6211\u6703\u5efa\u8b70\u5f9e\u6b63\u63e1\u958b\u59cb\uff0c\u76f8\u5c0d\u4e5f\u6bd4\u8f03\u597d\u4e0a\u624b<\/p>\n\n\n\n<p>\u81f3\u65bc\u8eab\u9ad4\u7684\u4f4d\u7f6e\u8981\u8eba\u591a\u9ad8\u5462\uff1f\u5efa\u8b70\u5dee\u4e0d\u591a\u69d3\u5b50\u5c0d\u4e0b\u4f86\uff0c\u5728\u4f60\u7684\u4e2d\u4e0b\u80f8\u7684\u4f4d\u7f6e\u662f\u6700\u597d\u7684\uff0c\u4e0d\u6703\u904e\u9ad8\u6216\u904e\u4f4e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E5%95%9F%E5%8B%95%E8%83%8C%E8%82%8C%EF%BC%9F%E5%A7%BF%E5%8B%A2%E6%AA%A2%E6%9F%A5\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u5982\u4f55\u6b63\u78ba\u555f\u52d5\u80cc\u808c\uff1f\u59ff\u52e2\u6aa2\u67e5<\/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\/\u53cd\u5411\u5212\u8239-3.jpg\" alt=\"\u53cd\u5411\u5212\u8239 \u6b65\u9a5f3\" class=\"wp-image-4591\" width=\"336\" height=\"341\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-3.jpg 327w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-3-295x300.jpg 295w\" sizes=\"(max-width: 336px) 100vw, 336px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u4f55\u5728\u505a\u53cd\u5411\u5212\u8239\u6642\uff0c\u80fd\u6b63\u78ba\u7684\u555f\u52d5\u80cc\u808c\uff1f\u627e\u5230\u611f\u53d7\u5ea6\uff1f<\/p>\n\n\n\n<ul><li><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u809a\u5b50\u6536\u7dca\uff0c\u52d5\u4f5c\u66f4\u6709\u611f<\/strong><\/span><\/li><li><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u5c41\u80a1\u593e\u7dca\uff0c\u52d5\u4f5c\u4e0d\u8dd1\u6389<\/strong><\/span><\/li><\/ul>\n\n\n\n<p>\u9019\u6642\u5c31\u80fd\u7528\u5230\u524d\u9762\u63d0\u5230\u7684\u5c0f\u53e3\u8a23\uff0c\u4f60\u7684\u80a9\u80db(\u80cc)\u3001\u8179\u90e8\u3001\u81c0\u90e8\uff0c\u9019\u4e09\u500b\u4f4d\u7f6e\u662f\u4e00\u5b9a\u8981\u6536\u7dca\u7684\uff01\u540c\u6642\u4e5f\u662f\u5f71\u97ff\u52d5\u4f5c\u6210\u6557\u7684\u95dc\u9375<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u4f60\u7684\u8179\u90e8\u548c\u81c0\u90e8\u6703\u662f\u4e00\u8d77\u9023\u52d5\u7684\uff0c\u901a\u5e38\u6536\u7dca\u8179\u90e8\u5f8c\uff0c\u81c0\u90e8\u4e5f\u6703\u81ea\u7136\u593e\u7dca\uff0c\u5982\u6b64\u5c31\u53ef\u4ee5\u9054\u5230\u7a69\u5b9a\u8eab\u9ad4\u7684\u6548\u679c<\/p>\n\n\n\n<p>\u80a9\u80db\u9aa8(\u80cc)\u5411\u5f8c\u6536\u7dca\u7684\u7528\u610f\uff0c\u5728\u65bc\u555f\u52d5\u4f60\u7684\u80cc\u808c\uff0c\u540c\u6642\u4e5f\u80fd\u8b93\u4f60\u7684<strong>\u80a1\u690e &#8211; \u8170\u690e &#8211; \u80f8\u690e<\/strong>\u9054\u5230\u6c34\u5e73\u4e2d\u7acb\u7684\u6548\u679c<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u9084\u6709\u5370\u8c61\u7684\u8a71\uff0c\u6211\u5e38\u5e38\u5728\u6587\u7ae0\u88e1\u8aaa\u5230\uff1a\u300c\u810a\u690e\u7684\u4e2d\u7acb\u80fd\u8b93\u4f60\u66f4\u7a69\u5b9a\u7684\u767c\u529b\u300d\uff0c\u611f\u53d7\u5ea6\u5c31\u662f\u9019\u9ebc\u4f86\u7684<\/p>\n\n\n\n<p>\u6700\u5f8c\u5247\u662f\u76e1\u53ef\u80fd\u7684\u5c07\u96d9\u8173\u6253\u76f4\uff0c\u8b93\u4f60\u7684\u8173\u8ddf\u53ef\u4ee5\u7a69\u7a69\u7684\u843d\u5728\u5730\u9762\uff0c\u518d\u5229\u7528\u81c0\u90e8\u6536\u7dca\u7684\u529b\u91cf\u4f86\u7a69\u5b9a\u4e0b\u80a2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Z8zzLE\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u77e5\u9053\u600e\u9ebc\u5c07\u80a9\u80db\u9aa8\u5f8c\u6536\u7684\u670b\u53cb\uff0c\u53ef\u4ee5\u8a66\u770b\u770b\u7a7a\u624b\u7df4\u7fd2\uff0c\u7565\u5fae\u5c07\u4f60\u7684\u80a9\u8180\u5411\u5916\u8f49\u52d5\uff0c\u540c\u6642\u5c07\u4f60\u7684\u80cc\u90e8\u9806\u52e2\u5411\u5f8c\u593e\u7dca<\/p>\n\n\n\n<p>\u591a\u7df4\u7fd2\u5e7e\u6b21\u5f8c\uff0c\u4e4b\u5f8c\u5c0d\u65bc\u80a9\u80db\u5f8c\u6536\u3001\u555f\u52d5\u80cc\u808c\u7684\u52d5\u4f5c\u4e5f\u6703\u66f4\u5f97\u5fc3\u61c9\u624b\uff01<\/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=\"Step4_%E5%A6%82%E4%BD%95%E9%A0%86%E5%88%A9%E7%9A%84%E7%94%A8%E3%80%8C%E8%83%8C%E3%80%8D%E5%B0%87%E8%87%AA%E5%B7%B1%E6%8B%89%E8%B5%B7%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u5982\u4f55\u9806\u5229\u7684\u7528\u300c\u80cc\u300d\u5c07\u81ea\u5df1\u62c9\u8d77\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/r2m9Wp\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u70ba\u4e86\u8b93\u4f60\u65b9\u4fbf\u4f60\u89c0\u5bdf\uff0c\u9019\u88e1\u6211\u6703\u9078\u7528\u62c9\u74b0\u53cd\u5411\u5212\u8239\u7684\u5f71\u7247\u7d20\u6750\uff0c\u9019\u548c\u4e00\u822c\u7684\u53cd\u5411\u5212\u8239\u662f\u4e00\u6a23\u7684\u64cd\u4f5c\u65b9\u6cd5\uff0c\u53ea\u662f\u6539\u6210\u7528\u62c9\u74b0<\/p>\n\n\n\n<p>\u9664\u4e86\u8eab\u9ad4\u7684\u7a69\u5b9a\u4ee5\u5916\uff0c\u4f60\u9084\u53ef\u4ee5\u767c\u73fe\u5728\u80a9\u80db\u5f8c\u6536\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5148\u5e36\u52d5\u4f60\u7684\u624b\u8098<\/span><\/strong>\uff0c\u624b\u81c2\u624d\u9806\u52e2\u5c07\u8eab\u9ad4\u5f80\u4e0a\u62c9<\/p>\n\n\n\n<p>\u9019\u4e9b\u90fd\u662f\u4e00\u77ac\u9593\u9023\u8cab\u7684\u52d5\u4f5c\uff0c\u4f46\u540c\u6642\u4e5f\u662f\u7528\u300c\u80cc\u300d\u62c9\u52d5\u8eab\u9ad4\u7684\u65b9\u6cd5\uff0c\u524d\u9762\u7684\u5c0f\u53e3\u8a23\u6700\u5f8c\u4e00\u9ede\u4e5f\u8aaa\u5230\uff0c\u8981\u7528\u624b\u8098\u53bb\u5e36\u52d5\u8eab\u9ad4<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u53cd\u5411\u5212\u8239\u4e0d\u53ea\u53ef\u4ee5\u771f\u6b63\u7df4\u5230\u80cc\u808c\uff0c\u9084\u53ef\u4ee5\u5927\u5e45\u6e1b\u5c11\u4e8c\u982d\u808c\u3001\u524d\u81c2\u904e\u5ea6\u767c\u529b\u7684\u60c5\u5f62\uff0c\u751a\u81f3\u6234\u500b<a href=\"https:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lifting-straps\/\">\u62c9\u529b\u5e36<\/a>\u4e5f\u662f\u4e0d\u932f\u7684\u9078\u64c7<\/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\/\u53cd\u5411\u5212\u82394.jpg\" alt=\"\u53cd\u5411\u5212\u8239 \u6b65\u9a5f4\" class=\"wp-image-4593\" width=\"414\" height=\"302\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u82394.jpg 370w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u82394-300x219.jpg 300w\" sizes=\"(max-width: 414px) 100vw, 414px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u53cd\u5411\u5212\u8239\u52d5\u4f5c\u7684\u4e00\u958b\u59cb\uff0c\u5c31\u5c07\u4f60\u7684\u80a9\u80db\u5f8c\u6536\u3001\u80a9\u8180\u5916\u65cb\uff0c\u9019\u6642\u5176\u5be6\u5c31\u9806\u52e2\u5c07\u4f60\u7684\u624b\u8098\u8f49\u8b8a\u6210\u652f\u9ede\u4e86<\/p>\n\n\n\n<p>\u518d\u9806\u8457\u52d5\u4f5c\u904e\u6210\uff0c\u6162\u6162\u5c07\u4f60\u7684\u624b\u8098\u5411\u5f8c\u5e36\u5230\u8d85\u904e\u8eab\u9ad4\uff0c\u60f3\u50cf\u4f60\u7684\u80cc\u5f8c\u6709\u4e00\u6839\u68cd\u5b50\uff0c\u4f60\u8981\u628a\u90a3\u6839\u68cd\u5b50\u593e\u65b7\u7684\u611f\u89ba<\/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=\"Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%EF%BC%8C%E8%A1%8C%E7%A8%8B%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\u53cd\u5411\u5212\u8239\uff0c\u884c\u7a0b\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\/08\/\u53cd\u5411\u5212\u8239-5.jpg\" alt=\"\u53cd\u5411\u5212\u8239 \u6b65\u9a5f5\" class=\"wp-image-4594\" width=\"325\" height=\"316\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u8aaa\uff1a\u300c\u80f8\u53e3\u4e00\u5b9a\u8981\u78b0\u5230\u69d3\u5b50\u624d\u7b97\u4e00\u4e0b\u300d\uff0c\u9019\u500b\u6982\u5ff5\u5176\u5be6\u5c31\u8ddf\u5f15\u9ad4\u5411\u4e0a\u4e00\u6a23\uff0c<strong>\u800c\u6211\u500b\u4eba\u89ba\u5f97\u662f\u6c92\u6709\u5fc5\u8981\u7684\uff01<\/strong><\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u4eca\u5929\u8981\u7df4\u7684\u662f\u4f60\u7684\u80cc\u90e8\uff0c\u800c\u4e0d\u662f\u4f60\u7684\u80f8\u53e3\uff0c\u81ea\u7136\u8981\u4ee5\u80cc\u808c\u611f\u53d7\u5ea6\u70ba\u4e3b\uff0c\u8b93\u80f8\u53e3\u63a5\u8fd1\u69d3\u5b50\u53ea\u662f\u7d66\u4f60\u4e00\u500b\u65b9\u5411<\/p>\n\n\n\n<p>\u5728\u53cd\u5411\u5212\u8239\u4e0a\u62c9\u6642\uff0c\u540c\u6642\u5c07\u4f60\u7684\u624b\u8098\u5411\u8eab\u9ad4\u5f8c\u65b9\u5e36\u52d5\uff0c\u76f4\u5230\u80cc\u90e8\u6536\u7dca\u70ba\u6b62\uff0c\u9019\u6642\u624b\u8098\u4e5f\u6703\u7565\u5fae\u8d85\u904e\u8eab\u9ad4<\/p>\n\n\n\n<p>\u800c\u9019\u6a23\u5c31\u662f\u4e00\u500b\u6700\u9069\u5408\u4f60\u7684\u53cd\u5411\u5212\u8239\u884c\u7a0b\uff0c\u4e0d\u9700\u8981\u6a21\u4eff\u8ab0\uff0c\u53ea\u8981\u8a18\u4f4f\u300c<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u624b\u8098\u5148\u555f\u52d5<\/span><\/strong>\u300d\uff0c\u76e1\u529b\u5c07\u80cc\u90e8\u62c9\u7dca\u5373\u53ef<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u8981\u9023\u7e8c\u505a\u597d\u5e7e\u4e0b\u7684\u8a71\uff0c\u5207\u8a18\u5728\u53cd\u5411\u5212\u8239\u4e0b\u53bb\u6642\u4e5f\u8981\u7dad\u6301\u8eab\u9ad4\u7684\u6c34\u5e73\uff0c\u78ba\u5b9a\u81ea\u5df1\u7684\u80a9\u80db\u5f8c\u6536\u624d\u958b\u59cb\u52d5\u4f5c<\/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_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E7%9A%843%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>6. \u53cd\u5411\u5212\u8239\u76843\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u53cd\u5411\u5212\u8239\u6642\uff0c\u624b\u6bcf\u6b21\u90fd\u597d\u9178\uff1f\u80cc\u597d\u50cf\u4e5f\u6c92\u4ec0\u9ebc\u611f\u89ba\uff1f\u751a\u81f3\u89ba\u5f97\u80a9\u8180\u5361\u5361\u7684\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u53cd\u5411\u5212\u8239\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>( \ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\">\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565 <\/a><\/strong>)<\/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_%E6%B2%92%E6%9C%89%E5%BE%8C%E6%94%B6%E8%82%A9%E8%83%9B\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776&nbsp;\u6c92\u6709\u5f8c\u6536\u80a9\u80db<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/qQlZNr\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u548c\u4e0a\u9762\u7684\u53cd\u5411\u5212\u8239\u6559\u5b78\u76f8\u6bd4\uff0c\u4f60\u6709\u6c92\u6709\u89ba\u5f97\u54ea\u88e1\u602a\u602a\u7684\uff1f\u6c92\u932f\uff0c\u4ed6\u597d\u50cf\u90fd\u662f\u9760\u624b\u81c2\u5728\u62c9\uff0c\u800c\u4e14\u4e5f\u6c92\u6709\u6536\u7dca\u80a9\u80db\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9019\u662f\u5f88\u5e38\u898b\u7684\u53cd\u5411\u5212\u8239\u932f\u8aa4\u4e4b\u4e00\uff0c\u591a\u6578\u4eba\u53cd\u61c9\u624b\u5f88\u9178\u3001\u80cc\u6c92\u611f\u89ba\u3001\u4e0d\u77e5\u9053\u81ea\u5df1\u5728\u7df4\u4ec0\u9ebc\uff0c\u90fd\u662f\u56e0\u70ba<strong>\u6c92\u6709\u5148\u5f8c\u6536\u80a9\u80db<\/strong><\/p>\n\n\n\n<p>\u518d\u8b93\u4f60\u6bd4\u5c0d\u6b63\u78ba\u7248\u672c\u7684\u53cd\u5411\u5212\u8239 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/99Dg03\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6709\u6c92\u6709\u5f8c\u6536\u80a9\u80db\uff0c\u5176\u5be6\u89c0\u5bdf\u4e00\u500b\u4f4d\u7f6e\u5c31\u5f88\u6e05\u695a\u4e86 &#8211; \u300c\u80f8\u53e3\u662f\u5426\u633a\u51fa\u300d\uff0c\u56e0\u70ba\u7576\u4f60\u5f8c\u6536\u80a9\u80db\u6642\uff0c\u80f8\u53e3\u5411\u524d\u633a\u51fa\u4e5f\u662f\u76f8\u5c0d\u7684\u53cd\u61c9<\/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%B7_%E9%81%8E%E5%BA%A6%E8%81%B3%E8%82%A9\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777 \u904e\u5ea6\u8073\u80a9<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/z67X05\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u904e\u5ea6\u8073\u80a9\u5c31\u548c\u7b2c\u4e00\u500b\u932f\u8aa4\u662f\u4e00\u6a23\u7684\u9053\u7406\uff0c\u901a\u5e38\u4e5f\u662f\u56e0\u70ba\u6c92\u6709\u5f8c\u6536\u80a9\u80db\uff0c\u751a\u81f3\u6709\u9ede\u80a9\u8180\u524d\u5f15\u7684\u8de1\u8c61\uff0c\u5c0e\u81f4\u90fd\u662f\u9760\u624b\u5728\u62c9<\/p>\n\n\n\n<p>\u5728\u53cd\u5411\u5212\u8239\u7684\u904e\u7a0b\u4e2d\u9084\u51fa\u73fe\u4e86\u5713\u80cc\u7684\u59ff\u52e2\uff0c\u5c0e\u81f4\u4f60\u4e0d\u4f46\u6c92\u6709\u555f\u52d5\u5230\u80cc\u808c\uff0c\u9084\u628a\u58d3\u529b\u90fd\u65bd\u5728\u5230\u4f60\u7684\u80a9\u8180\u4e0a\uff0c\u80a9\u8180\u5361\u5361\u7684\u5c31\u56e0\u6b64\u7522\u751f<\/p>\n\n\n\n<p>\u591a\u6578\u65b0\u624b\u6703\u6709\u9019\u6a23\u7684\u932f\u8aa4\uff0c\u9664\u4e86\u80a9\u80db\u6c92\u6709\u6536\u7dca\u4ee5\u5916\uff0c\u4e5f\u548c\u4f60\u7684\u6838\u5fc3\u6c92\u6709\u51fa\u529b\u7a69\u5b9a\u6709\u95dc\u4fc2\uff0c\u4e0a\u534a\u8eab\u6574\u500b\u90fd\u662f\u9b06\u61c8\u7684\u72c0\u614b<\/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_%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E6%94%BE%E9%AC%86\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778 \u8eab\u9ad4\u904e\u5ea6\u653e\u9b06<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/36yw74\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u6211\u77e5\u9053\u4f60\u4e0d\u53ef\u80fd\u50cf\u5f71\u7247\u4e00\u6a23\u9019\u9ebc\u8a87\u5f35\uff0c\u4f46\u8eab\u9ad4\u6c92\u6709\u51fa\u529b\u7a69\u5b9a\uff0c\u8ddf\u4e0a\u9762\u7684\u5f71\u7247\u5176\u5be6\u5c31\u662f\u4e00\u6a23\u7684\u9053\u7406<\/p>\n\n\n\n<p>\u9084\u8a18\u5f97\u5728\u53cd\u5411\u5212\u8239\uff15\u6b65\u9a5f\u6559\u5b78\u4e2d\u6709\u63d0\u5230\uff0c\u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u4f60\u7684<strong>\u81c0\u90e8<\/strong>\u3001<strong>\u8170\u90e8<\/strong>\u3001<strong>\u80a9\u80db<\/strong>\u90fd\u662f\u8981\u51fa\u529b\u7a69\u5b9a\u7684<\/p>\n\n\n\n<p>\u8aaa\u767d\u8a71\u4e00\u9ede\uff0c\u5c31\u662f\u5f9e\u982d\u5230\u8173\u90fd\u8981\u51fa\u529b\u593e\u7dca\uff0c\u8116\u5b50\u7dad\u6301\u81ea\u7136\u4e2d\u7acb\u4ee5\u5916\uff0c\u5176\u4ed6\u90e8\u4f4d\u4e0d\u8a72\u6709\u4efb\u4f55\u4e00\u8655\u662f\u653e\u9b06\u7684<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u4f60\u8981\u8aaa\u53cd\u5411\u5212\u8239\u662f\u5168\u8eab\u6027\u904b\u52d5\u55ce\uff1f\u6211\u8a8d\u70ba\u662f\u7684\uff0c\u9664\u4e86\u53ef\u4ee5\u7df4\u5230\u4f60\u7684\u80cc\u808c\uff0c\u66f4\u9700\u8981\u4f9d\u9760\u5168\u8eab\u7684\u7a69\u5b9a\u4f86\u5b8c\u6210\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%88%A9%E7%94%A8%E7%89%B9%E6%AE%8A%E6%8B%89%E6%8A%8A\"><\/span><strong>7. \u53cd\u5411\u5212\u8239\u5c0f\u6280\u5de7\uff1a\u5229\u7528\u7279\u6b8a\u62c9\u628a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/k2r7JK\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u9019\u4e5f\u6c92\u6709\u4ec0\u9ebc\u7279\u6b8a\u539f\u7406\uff0c\u4f60\u53ef\u4ee5\u8a66\u60f3\u770b\u770b\uff0c\u4eca\u5929\u8981\u4f60\u62c9\u4e00\u500b\u6771\u897f\uff0c\u662f\u96d9\u624b\u6b63\u63e1\u597d\u62c9\u5462\uff1f\u9084\u662f\u96d9\u624b\u5c0d\u63e1\u597d\u62c9\uff1f<\/p>\n\n\n\n<p>\u5148\u4e0d\u8981\u6025\u8457\u56de\u7b54\u6211\uff0c\u4f60\u53ef\u4ee5\u7a7a\u624b\u7df4\u7fd2\u770b\u770b\uff0c\u751a\u81f3\u662f\u627e\u4e00\u6905\u5b50\u4f86\u8a66\uff0c\u4f60\u6703\u767c\u73fe\u6700\u8212\u670d\u3001\u6700\u597d\u767c\u529b\u7684\u5176\u5be6\u662f\u5c0d\u63e1<\/p>\n\n\n\n<p>\u6709\u7919\u65bc\u69d3\u9234\u3001\u53f2\u5bc6\u65af\u662f\u5c6c\u65bc\u6a6b\u69d3\u72c0\uff0c\u4f60\u7121\u6cd5\u6539\u8b8a\u69d3\u9234\u7684\u5f62\u72c0\uff0c\u4f46\u4f60\u53ef\u4ee5\u8a66\u8457\u52a0\u500b\u63e1\u628a\u4e0a\u53bb\uff0c\u8b93\u4f60\u80fd\u5920\u6539\u8b8a\u63e1\u6cd5<\/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\/\u53cd\u5411\u5212\u8239-\u932f3.jpg\" alt=\"\u53cd\u5411\u5212\u8239\u5c0f\u6280\u5de7\" class=\"wp-image-4596\" width=\"571\" height=\"321\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-\u932f3.jpg 557w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-\u932f3-300x169.jpg 300w\" sizes=\"(max-width: 571px) 100vw, 571px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5f88\u660e\u986f\u5730\u770b\u5230\uff0c\u5982\u679c\u4f60\u76f4\u63a5\u63e1\u69d3\u7684\u8a71\uff0c\u4e00\u5b9a\u662f\u6c92\u8fa6\u6cd5\u6539\u8b8a\u63e1\u6cd5\u7684\uff0c\u4f46\u52a0\u4e86\u7279\u6b8a\u62c9\u628a\u5f8c\u5247\u4e0d\u4e00\u6a23<\/p>\n\n\n\n<p>\u5065\u8eab\u623f\u88e1\u6709\u62c9\u628a\u53ef\u4ee5\u8b93\u4f60\u4f7f\u7528\u7576\u7136\u662f\u6700\u597d\u7684\uff0c\u4f46\u5982\u904e\u6c92\u6709\u7684\u8a71\uff0c\u4e5f\u53ef\u4ee5\u8a66\u770b\u770b\u9019\u500b\u300c<strong><a href=\"https:\/\/physicfit.com\/angles90\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/angles90\/\">Angles90\u7df4\u80cc\u63e1\u628a<\/a><\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span><strong>8. \u53cd\u5411\u5212\u8239\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=\"140\" height=\"140\" 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: 140px) 100vw, 140px\" \/><\/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%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E7%9A%84%E6%AC%A1%E6%95%B8%E3%80%81%E7%B5%84%E6%95%B8%E8%A6%81%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\"><\/span><strong>Q1\uff1a\u53cd\u5411\u5212\u8239\u7684\u6b21\u6578\u3001\u7d44\u6578\u8981\u600e\u9ebc\u5b89\u6392\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u662f\u65b0\u624b\u7684\u8a71\uff0c\u5efa\u8b70\u6bcf\u6b21\u7df4\u80cc\u505a\u500b3\u7d44\u5c31\u597d\uff0c\u5f9e\u6bcf\u7d446\uff5e8\u4e0b\u958b\u59cb<\/p>\n\n\n\n<p>\u6162\u6162\u7684\u9032\u6b65\u5230\u6bcf\u7d448\uff5e12\u4e0b\uff0c\u518d\u8003\u616e\u589e\u52a0\u7d44\u6578\uff0c\u500b\u4eba\u8a8d\u70ba\u662f\u6bd4\u8f03\u597d\u7684\u5b89\u6392<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u4e0d\u7528\u7ba1\u4ec0\u9ebc\u808c\u80a5\u5927\u6b21\u6578\uff0c\u9019\u4e9b\u65b9\u6cd5\u90fd\u53ea\u662f\u53c3\u8003\u503c\uff0c\u4eba\u662f\u53ef\u4ee5\u8b8a\u901a\u7684<\/p>\n\n\n\n<p>\u5148\u6c42\u52d5\u4f5c\u7684\u7a69\u5b9a\u3001\u6b63\u78ba\uff0c\u5efa\u7acb\u5728\u9019\u4e9b\u57fa\u790e\u4e4b\u4e0b\uff0c\u518d\u5c0b\u6c42\u66f4\u9ad8\u7684\u8a13\u7df4\u91cf<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E6%9C%89%E9%80%80%E9%9A%8E%E7%89%88%E7%9A%84%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E5%97%8E%EF%BC%9F\"><\/span><strong>Q2\uff1a\u6709\u9000\u968e\u7248\u7684\u53cd\u5411\u5212\u8239\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u95dc\u65bc\u53cd\u5411\u5212\u8239\u7684\u9000\u968e\u8a13\u7df4\u6709\u5169\u6d3e\u8aaa\u6cd5\uff0c\u800c\u9019\u5169\u6d3e\u8aaa\u6cd5\u5404\u81ea\u90fd\u6709\u652f\u6301\u7684\u4eba\uff0c\u4e5f\u6709\u90fd\u4f7f\u7528\u7684\u4eba<\/p>\n\n\n\n<p>\u4e00\u6d3e\u8aaa\u6cd5\u662f\uff1a\u300c\u4f7f\u7528\u539f\u672c\u7684\u9ad8\u5ea6\uff0c\u4f46\u5f4e\u66f2\u819d\u84cb\u4f86\u9032\u884c\u300d\uff1b\u53e6\u4e00\u6d3e\u5247\u662f\uff1a\u300c\u5c07\u9ad8\u5ea6\u8abf\u9ad8\u9032\u884c\u300d<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239.jpg\" alt=\"\u9000\u968e\u7248\u7684\u53cd\u5411\u5212\u8239\" class=\"wp-image-4599\" width=\"480\" height=\"217\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239.jpg 695w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u53cd\u5411\u5212\u8239-300x136.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u500b\u4eba\u6703\u6bd4\u8f03\u63a8\u85a6\u53f3\u908a\u300c<strong>\u5c07\u9ad8\u5ea6\u8abf\u9ad8\u9032\u884c<\/strong>\u300d\u7684\u53cd\u5411\u5212\u8239\u9000\u968e\u8a13\u7df4\uff0c\u56e0\u70ba\u6211\u8a8d\u70ba\u4fdd\u6301\u5168\u8eab\u7684\u76f4\u7acb\u3001\u6c34\u5e73\u9084\u662f\u6bd4\u8f03\u5229\u65bc\u767c\u529b\u7684<\/p>\n\n\n\n<p>\u6709\u4e9b\u65b0\u624b\u662f\u9078\u64c7\u5de6\u908a\u5c48\u819d\u9032\u884c\u7684\u7248\u672c\uff0c\u4f46\u6709\u56e0\u70ba\u4e0b\u80a2\u6c92\u6709\u548c\u4e0a\u80a2\u4fdd\u6301\u5728\u540c\u4e00\u500b\u5e73\u9762\u4e0a\uff0c\u6240\u4ee5\u5176\u5be6\u5f88\u90fd\u4eba\u53cd\u800c\u662f\u4e0d\u77e5\u9053\u600e\u9ebc\u767c\u529b\u7684\uff01<\/p>\n\n\n\n<p>\u81f3\u65bc\u70ba\u4ec0\u9ebc\u5c07\u9ad8\u5ea6\u8abf\u6574\u9ad8\u4e00\u9ede\u6703\u6bd4\u8f03\u8f15\u9b06\uff1f\u56e0\u70ba\u9019\u662f\u6700\u63a5\u8fd1\u7ad9\u7acb\u7684\u59ff\u52e2\uff0c\u540c\u6642\u4e5f\u53ef\u4ee5\u5927\u5e45\u7e2e\u77ed\u8eab\u9ad4\u5230\u69d3\u5b50\u7684\u8ddd\u96e2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E5%8F%8D%E5%90%91%E5%88%92%E8%88%B9%E5%8F%AA%E8%83%BD%E7%94%A8%E6%A7%93%E9%88%B4%E3%80%81%E5%8F%B2%E5%AF%86%E6%96%AF%E9%80%B2%E8%A1%8C%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a\u53cd\u5411\u5212\u8239\u53ea\u80fd\u7528\u69d3\u9234\u3001\u53f2\u5bc6\u65af\u9032\u884c\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5176\u5be6\u53cd\u5411\u5212\u8239\u5c31\u53ea\u662f\u4e00\u500b\u52d5\u4f5c\u6982\u5ff5\u800c\u5df2\uff0c\u4efb\u4f55\u4f60\u60f3\u5230\u7684\u3001\u7a69\u56fa\u7684\u6771\u897f\u90fd\u53ef\u4ee5\u62ff\u4f86\u9032\u884c<\/p>\n\n\n\n<p>\u5305\u62ec\u6236\u5916\u7684\u55ae\u69d3\u3001\u5805\u56fa\u7684\u7c0d\u7a7a\u81fa\u968e\u3001\u56fa\u5b9a\u5f0f\u7684\u6905\u5b50\uff0c\u751a\u81f3\u662fTRX\u3001\u62c9\u74b0\u90fd\u53ef\u4ee5\u5617\u8a66\u770b\u770b<\/p>\n\n\n\n<p>\u53ea\u8981\u628a\u63e1\u53cd\u5411\u5212\u8239\u7684\u57fa\u672c\u539f\u5247\uff1a\u300c\u8eab\u9ad4\u6c34\u5e73\u3001\u5168\u8eab\u51fa\u529b\u7a69\u56fa\u3001\u624b\u8098\u5e36\u52d5\u8eab\u9ad4\u300d\u5c31\u53ef\u4ee5\u96a8\u6642\u96a8\u5730\u9032\u884c\u56c9<\/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=\"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 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