{"id":4617,"date":"2021-11-28T09:12:03","date_gmt":"2021-11-28T01:12:03","guid":{"rendered":"https:\/\/physicfit.com\/?p=4617"},"modified":"2023-08-20T11:03:57","modified_gmt":"2023-08-20T03:03:57","slug":"legs-training","status":"publish","type":"post","link":"https:\/\/physicfit.com\/legs-training\/","title":{"rendered":"\u30102023\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"},"content":{"rendered":"\n<p>\u8aaa\u5230\u7df4\u817f&#8230; 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ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/legs-training\/#%E6%B7%B1%E8%B9%B2%EF%BC%833_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2\" title=\"\u6df1\u8e72\uff033 \u54c8\u514b\u6df1\u8e72\">\u6df1\u8e72\uff033 \u54c8\u514b\u6df1\u8e72<\/a><\/li><\/ul><\/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\/legs-training\/#%E2%9D%B7_%E8%85%BF%E5%BE%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\" title=\"\u2777 \u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\">\u2777 \u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E5%BE%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%831_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89\" title=\"\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff031 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\">\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff031 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E5%BE%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%832_%E5%95%9E%E9%88%B4%E7%A1%AC%E8%88%89\" title=\"\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff032 \u555e\u9234\u786c\u8209\">\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff032 \u555e\u9234\u786c\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E5%BE%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%833_%E5%9D%90%E5%A7%BF%E8%85%BF%E5%BE%8C%E5%8B%BE\" title=\"\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff033 \u5750\u59ff\u817f\u5f8c\u52fe\">\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff033 \u5750\u59ff\u817f\u5f8c\u52fe<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/legs-training\/#%E2%9D%B8_%E8%85%BF%E9%83%A8%E5%85%A7%E5%81%B4%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\" title=\"\u2778 \u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\">\u2778 \u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E9%83%A8%E5%85%A7%E5%81%B4%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%831_%E5%95%9E%E9%88%B4%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2\" title=\"\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff031 \u555e\u9234\u76f8\u64b2\u6df1\u8e72\">\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff031 \u555e\u9234\u76f8\u64b2\u6df1\u8e72<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E9%83%A8%E5%85%A7%E5%81%B4%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%832_%E5%BE%92%E6%89%8B%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2\" title=\"\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff032 \u5f92\u624b\u76f8\u64b2\u6df1\u8e72\">\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff032 \u5f92\u624b\u76f8\u64b2\u6df1\u8e72<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E9%83%A8%E5%85%A7%E5%81%B4%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%833_%E5%99%A8%E6%A2%B0%E5%A4%BE%E8%85%BF\" title=\"\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff033 \u5668\u68b0\u593e\u817f\">\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff033 \u5668\u68b0\u593e\u817f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/legs-training\/#Bonus_%E2%80%93_%E8%85%BF%E4%BC%B8%E5%B1%95\" title=\"Bonus &#8211; \u817f\u4f38\u5c55\">Bonus &#8211; \u817f\u4f38\u5c55<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/legs-training\/#5_%E9%80%B2%E9%9A%8E%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93\" title=\"5. \u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13\">5. \u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/legs-training\/#%E9%80%B2%E9%9A%8E%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%91-_%E6%A7%93%E9%88%B4%E7%AA%84%E8%B9%B2\" title=\"\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff11- \u69d3\u9234\u7a84\u8e72\">\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff11- \u69d3\u9234\u7a84\u8e72<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/legs-training\/#%E9%80%B2%E9%9A%8E%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%92_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2\" title=\"\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff12 \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\">\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff12 \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/legs-training\/#%E9%80%B2%E9%9A%8E%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93_%E5%96%AE%E8%85%B3%E7%A1%AC%E8%88%89\" title=\"\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13 \u55ae\u8173\u786c\u8209\">\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13 \u55ae\u8173\u786c\u8209<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/physicfit.com\/legs-training\/#6_%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"6. \u817f\u90e8\u8a13\u7df4\u83dc\u55ae\">6. \u817f\u90e8\u8a13\u7df4\u83dc\u55ae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/physicfit.com\/legs-training\/#7_%E5%B8%B8%E8%A6%8B%E7%9A%84%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\" title=\"7. \u5e38\u898b\u7684\u817f\u90e8\u8a13\u7df4\u932f\u8aa4\">7. \u5e38\u898b\u7684\u817f\u90e8\u8a13\u7df4\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A41_%E9%81%8E%E5%BA%A6%E5%80%9F%E5%8A%9B\" title=\"\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa41 \u904e\u5ea6\u501f\u529b\">\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa41 \u904e\u5ea6\u501f\u529b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A42_%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E5%89%8D%E5%82%BE%E3%80%81%E9%A7%9D%E8%83%8C\" title=\"\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa42 \u8eab\u9ad4\u904e\u5ea6\u524d\u50be\u3001\u99dd\u80cc\">\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa42 \u8eab\u9ad4\u904e\u5ea6\u524d\u50be\u3001\u99dd\u80cc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A43_%E4%B8%8B%E8%83%8C%E9%81%8E%E5%BA%A6%E4%BB%A3%E5%84%9F\" title=\"\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa43 \u4e0b\u80cc\u904e\u5ea6\u4ee3\u511f\">\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa43 \u4e0b\u80cc\u904e\u5ea6\u4ee3\u511f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A44_%E8%86%9D%E8%93%8B%E4%B8%8D%E7%A9%A9%E5%AE%9A\" title=\"\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa44 \u819d\u84cb\u4e0d\u7a69\u5b9a\">\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa44 \u819d\u84cb\u4e0d\u7a69\u5b9a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/physicfit.com\/legs-training\/#%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A45_%E6%AF%8F%E4%B8%80%E4%B8%8B%E9%83%BD%E9%8E%96%E6%AD%BB%E8%86%9D%E8%93%8B\" title=\"\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa45 \u6bcf\u4e00\u4e0b\u90fd\u9396\u6b7b\u819d\u84cb\">\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa45 \u6bcf\u4e00\u4e0b\u90fd\u9396\u6b7b\u819d\u84cb<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/physicfit.com\/legs-training\/#8_%E7%B7%B4%E8%85%BF%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CFAQ\" title=\"8. \u7df4\u817f\u5e38\u898b\u554f\u984cFAQ\">8. \u7df4\u817f\u5e38\u898b\u554f\u984cFAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/physicfit.com\/legs-training\/#Q1%EF%BC%9A%E4%B8%8D%E7%B7%B4%E8%85%BF%EF%BC%8C%E6%9C%83%E5%BD%B1%E9%9F%BF%E4%B8%8A%E8%82%A2%E7%99%BC%E5%B1%95%E5%97%8E%EF%BC%9F\" title=\"Q1\uff1a\u4e0d\u7df4\u817f\uff0c\u6703\u5f71\u97ff\u4e0a\u80a2\u767c\u5c55\u55ce\uff1f\">Q1\uff1a\u4e0d\u7df4\u817f\uff0c\u6703\u5f71\u97ff\u4e0a\u80a2\u767c\u5c55\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/physicfit.com\/legs-training\/#Q2%EF%BC%9A%E7%B7%B4%E5%AE%8C%E8%85%BF%EF%BC%8C%E9%9A%94%E5%A4%A9%E9%82%84%E8%A6%81%E4%B8%8A%E7%8F%AD%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q2\uff1a\u7df4\u5b8c\u817f\uff0c\u9694\u5929\u9084\u8981\u4e0a\u73ed\u8a72\u600e\u9ebc\u8fa6\uff1f\">Q2\uff1a\u7df4\u5b8c\u817f\uff0c\u9694\u5929\u9084\u8981\u4e0a\u73ed\u8a72\u600e\u9ebc\u8fa6\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/physicfit.com\/legs-training\/#Q3%EF%BC%9A%E5%8F%AF%E4%BB%A5%E5%8F%AA%E7%94%A8%E8%BC%95%E9%87%8D%E9%87%8F%E4%BE%86%E7%B7%B4%E8%85%BF%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a\u53ef\u4ee5\u53ea\u7528\u8f15\u91cd\u91cf\u4f86\u7df4\u817f\u55ce\uff1f\">Q3\uff1a\u53ef\u4ee5\u53ea\u7528\u8f15\u91cd\u91cf\u4f86\u7df4\u817f\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/physicfit.com\/legs-training\/#Q4%EF%BC%9A%E5%8F%AF%E4%BB%A5%E5%8F%AA%E7%94%A8%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%A2%B0%E7%B7%B4%E8%85%BF%E5%97%8E%EF%BC%9F\" title=\"Q4\uff1a\u53ef\u4ee5\u53ea\u7528\u56fa\u5b9a\u5f0f\u5668\u68b0\u7df4\u817f\u55ce\uff1f\">Q4\uff1a\u53ef\u4ee5\u53ea\u7528\u56fa\u5b9a\u5f0f\u5668\u68b0\u7df4\u817f\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/physicfit.com\/legs-training\/#Q5%EF%BC%9A%E5%A4%9A%E4%B9%85%E7%B7%B4%E4%B8%80%E6%AC%A1%E8%85%BF%EF%BC%8C%E5%B0%8D%E6%96%BC%E8%85%BF%E9%83%A8%E8%82%8C%E8%82%A5%E5%A4%A7%E7%9A%84%E6%95%88%E6%9E%9C%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\" title=\"Q5\uff1a\u591a\u4e45\u7df4\u4e00\u6b21\u817f\uff0c\u5c0d\u65bc\u817f\u90e8\u808c\u80a5\u5927\u7684\u6548\u679c\u6bd4\u8f03\u597d\uff1f\">Q5\uff1a\u591a\u4e45\u7df4\u4e00\u6b21\u817f\uff0c\u5c0d\u65bc\u817f\u90e8\u808c\u80a5\u5927\u7684\u6548\u679c\u6bd4\u8f03\u597d\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/physicfit.com\/legs-training\/#Q6%EF%BC%9A%E7%B7%B4%E8%85%BF%E7%9C%9F%E7%9A%84%E6%9C%89%E5%8A%A9%E6%96%BC%E7%9D%AA%E5%9B%BA%E9%85%AE%E5%88%86%E6%B3%8C%E5%97%8E%EF%BC%9F\" title=\"Q6\uff1a\u7df4\u817f\u771f\u7684\u6709\u52a9\u65bc\u776a\u56fa\u916e\u5206\u6ccc\u55ce\uff1f\">Q6\uff1a\u7df4\u817f\u771f\u7684\u6709\u52a9\u65bc\u776a\u56fa\u916e\u5206\u6ccc\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/physicfit.com\/legs-training\/#Q7%EF%BC%9A%E7%B7%B4%E8%85%BF%E6%99%82%EF%BC%8C%E7%82%BA%E4%BB%80%E9%BA%BC%E6%9C%83%E9%A0%AD%E6%9A%88%EF%BC%9F\" title=\"Q7\uff1a\u7df4\u817f\u6642\uff0c\u70ba\u4ec0\u9ebc\u6703\u982d\u6688\uff1f\">Q7\uff1a\u7df4\u817f\u6642\uff0c\u70ba\u4ec0\u9ebc\u6703\u982d\u6688\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/physicfit.com\/legs-training\/#Q8%EF%BC%9A%E5%8F%AF%E4%BB%A5%E7%B7%B4%E6%8E%89%E5%A4%A7%E8%85%BF%E5%85%A7%E5%81%B4%E8%84%82%E8%82%AA%E5%97%8E%EF%BC%9F\" title=\"Q8\uff1a\u53ef\u4ee5\u7df4\u6389\u5927\u817f\u5167\u5074\u8102\u80aa\u55ce\uff1f\">Q8\uff1a\u53ef\u4ee5\u7df4\u6389\u5927\u817f\u5167\u5074\u8102\u80aa\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/physicfit.com\/legs-training\/#Q9%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E8%85%BF%E9%9A%A8%E4%BE%BF%E7%B7%B4%E5%B0%B1%E5%BE%88%E7%B2%97%EF%BC%9F\" title=\"Q9\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u817f\u96a8\u4fbf\u7df4\u5c31\u5f88\u7c97\uff1f\">Q9\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u817f\u96a8\u4fbf\u7df4\u5c31\u5f88\u7c97\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/physicfit.com\/legs-training\/#Q10%EF%BC%9A%E8%85%BF%E7%B7%B4%E5%A4%AA%E7%B2%97%EF%BC%8C%E8%A4%B2%E5%AD%90%E6%9C%83%E7%A9%BF%E4%B8%8D%E9%80%B2%E5%8E%BB%E5%97%8E%EF%BC%9F\" title=\"Q10\uff1a\u817f\u7df4\u592a\u7c97\uff0c\u8932\u5b50\u6703\u7a7f\u4e0d\u9032\u53bb\u55ce\uff1f\">Q10\uff1a\u817f\u7df4\u592a\u7c97\uff0c\u8932\u5b50\u6703\u7a7f\u4e0d\u9032\u53bb\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/physicfit.com\/legs-training\/#Q11%EF%BC%9A%E6%80%8E%E9%BA%BC%E8%AE%93%E8%85%BF%E9%83%A8%E7%B7%9A%E6%A2%9D%E7%9C%8B%E8%B5%B7%E4%BE%86%E6%9B%B4%E6%98%8E%E9%A1%AF%EF%BC%9F\" title=\"Q11\uff1a\u600e\u9ebc\u8b93\u817f\u90e8\u7dda\u689d\u770b\u8d77\u4f86\u66f4\u660e\u986f\uff1f\">Q11\uff1a\u600e\u9ebc\u8b93\u817f\u90e8\u7dda\u689d\u770b\u8d77\u4f86\u66f4\u660e\u986f\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/physicfit.com\/legs-training\/#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-51\" href=\"https:\/\/physicfit.com\/legs-training\/#%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-52\" href=\"https:\/\/physicfit.com\/legs-training\/#%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\" title=\"\u555e\u9234\u8a13\u7df4\u7cfb\u5217\">\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-53\" href=\"https:\/\/physicfit.com\/legs-training\/#%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-54\" href=\"https:\/\/physicfit.com\/legs-training\/#%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-55\" href=\"https:\/\/physicfit.com\/legs-training\/#%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=\"%E4%BD%A0%E5%8F%AF%E8%83%BD%E6%9C%83%E6%9C%89%E7%9A%84%E7%96%91%E5%95%8F%EF%BC%9F\"><\/span><strong>\u4f60\u53ef\u80fd\u6703\u6709\u7684\u7591\u554f\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u958b\u59cb\u9032\u5165\u6b63\u6587\u4ee5\u524d\uff0c\u6211\u60f3\u5148\u8b93\u4f60\u77e5\u9053\uff1a\u300c<strong>\u900f\u904e\u9019\u7bc7\u6587\u7ae0\uff0c\u4f60\u80fd\u89e3\u6c7a\u54ea\u4e9b\u7591\u60d1\uff1f<\/strong>\u300d\uff0c\u624d\u4e0d\u6703\u6d6a\u8cbb\u4e86\u4f60\u7684\u6642\u9593\u95b1\u8b80<\/p>\n\n\n\n<ul><li>\u7df4\u817f\u6709\u54ea\u4e9b\u79d8\u8a23\uff1f<\/li><li>\u600e\u9ebc\u6d88\u9664\u817f\u5167\u8102\u80aa\uff1f<\/li><li>\u600e\u9ebc\u589e\u52a0\u817f\u90e8\u529b\u91cf\uff1f<\/li><li>\u600e\u9ebc\u52a0\u5f37\u817f\u5f8c\u808c\u7fa4\uff1f<\/li><li>\u7df4\u817f\u5230\u5e95\u6709\u90a3\u4e9b\u597d\u8655\uff1f<\/li><li>\u600e\u9ebc\u8b93\u817f\u7684\u7dda\u689d\u66f4\u660e\u986f\uff1f<\/li><li>\u7df4\u817f\u771f\u7684\u53ef\u4ee5\u63d0\u5347\u776a\u56fa\u916e\u55ce\uff1f<\/li><\/ul>\n\n\n\n<p>\u4e00\u5b9a\u8981\u4ed4\u7d30\u6aa2\u67e5\u54e6\uff01\u53ea\u8981\u4e0a\u8ff0\u54ea\u4e00\u9ede\u525b\u597d\u662f\u4f60\u9700\u8981\u7684\uff0c\u6216\u662f\u4f60\u611f\u8208\u8da3\u7684\uff0c\u606d\u559c\u4f60\u4f86\u5c0d\u5730\u65b9\u4e86<\/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\/11\/\u6211\u7df4\u817f.jpg\" alt=\"\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\" class=\"wp-image-5286\" width=\"245\" height=\"306\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u6211\u7df4\u817f.jpg 306w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u6211\u7df4\u817f-240x300.jpg 240w\" sizes=\"(max-width: 245px) 100vw, 245px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u779e\u4f60\u8aaa&#8230; \u5176\u5be6\u6211\u4e5f\u883b\u559c\u6b61\u7df4\u817f\u7684\uff0c\u70ba\u4e86\u8aaa\u670d\u4f60\u8010\u5fc3\u7684\u770b\u5b8c\u9019\u7bc7\u6587\u7ae0\uff0c\u5148\u653e\u4e0a\u4e00\u5f35\u6211\u81ea\u5df1\u7df4\u817f\u6642\u7684\u7167\u7247\uff5eXD<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u770b\u904e<strong><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u300a\u6df1\u8e72\u5168\u653b\u7565\u300b<\/a><\/strong>\u6587\u7ae0\u7684\u8a71\uff0c\u61c9\u8a72\u6703\u767c\u73fe\u6df1\u8e72\u4e5f\u662f\u6211\u559c\u6b61\u7df4\u7684\u52d5\u4f5c\u4e4b\u4e00\uff0c\u7df4\u817f\u6211\u53ef\u662f\u5f9e\u4f86\u4e0d\u9003\u907f\u7684\uff01<\/p>\n\n\n\n<p>\u3000   \u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"LISdIUQYK4\"><a href=\"https:\/\/physicfit.com\/hips-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/hips-training\/embed\/#?secret=LISdIUQYK4\" data-secret=\"LISdIUQYK4\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E8%85%BF%E9%83%A8%E8%82%8C%E7%BE%A4%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F%E4%BD%9C%E7%94%A8%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>1. \u817f\u90e8\u808c\u7fa4\u6709\u54ea\u4e9b\uff1f\u4f5c\u7528\u662f\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u958b\u59cb\u9032\u5165\u6b63\u984c\u56c9\uff01\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u8aaa\uff1a\u300c<strong>\u817f\u7684\u808c\u7fa4\u9019\u9ebc\u591a\uff0c\u9664\u4e86\u5927\u817f\uff0c\u5c41\u80a1\u3001\u5c0f\u817f\u90fd\u8981\u7b97\u9032\u53bb\u55ce\uff1f<\/strong>\u300d<\/p>\n\n\n\n<p>\u9019\u662f\u5f88\u597d\u7684\u554f\u984c\uff0c\u70ba\u4e86\u907f\u514d\u5927\u5bb6\u7684\u610f\u898b\u5206\u6b67\uff0c\u672c\u6587\u6240\u63d0\u5230\u7684\u817f\u90e8\u808c\u7fa4\uff0c\u6307\u7684\u5c31\u662f<strong>\u5927\u817f\u6b63\u9762<\/strong>\u3001<strong>\u5927\u817f\u80cc\u9762<\/strong>\u9019\u5169\u584a\u5340\u57df \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u524d\u5f8c.jpg\" alt=\"\u817f\u90e8\u808c\u7fa4\" class=\"wp-image-5287\" width=\"422\" height=\"259\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u524d\u5f8c.jpg 499w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u524d\u5f8c-300x184.jpg 300w\" sizes=\"(max-width: 422px) 100vw, 422px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>(\u56e0\u70ba\u55ae\u7bc7\u7bc7\u5e45\u6703\u904e\u65bc\u5197\u9577\uff0c<a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/hips-training\/\">\u81c0\u90e8\u8a13\u7df4<\/a>\u3001\u5c0f\u817f\u808c\u8a13\u7df4\uff0c\u6211\u5011\u6703\u518d\u53e6\u5916\u88fd\u4f5c\u6587\u7ae0\u4f86\u5448\u73fe)<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u500b\u4eba\u8a8d\u70ba<a href=\"https:\/\/en.wikipedia.org\/wiki\/Human_leg\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Human_leg\">\u817f\u90e8<\/a>\u7684\u808c\u7fa4\u662f\u4eba\u9ad4\u4e2d\u6700\u8907\u96dc\u7684\uff01\u7d50\u69cb\u751a\u81f3\u6bd4\u80cc\u808c\u9084\u8981\u51cc\u4e82\uff0c\u56e0\u6b64\u5728\u817f\u90e8\u808c\u8089\u89e3\u6790\u7684\u90e8\u5206\uff0c\u6211\u6703\u5e36\u4f60\u5f9e\u6b63\u9762 \/ \u5074\u908a \/ \u80cc\u9762\u4f86\u770b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%83%E5%A4%A7%E8%85%BF%E5%89%8D%E5%81%B4%E8%82%8C%E7%BE%A4\"><\/span><strong>\uff03\u5927\u817f\u524d\u5074\u808c\u7fa4<\/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\"><img decoding=\"async\" loading=\"lazy\" width=\"576\" height=\"324\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u524d\u808c\u7fa4.jpg\" alt=\"\u5927\u817f\u524d\u5074\u808c\u7fa4 - \u80a1\u56db\u982d\u808c\" class=\"wp-image-5290\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u524d\u808c\u7fa4.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u524d\u808c\u7fa4-300x169.jpg 300w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Quadriceps_femoris_muscle\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Quadriceps_femoris_muscle\"><strong>\u5927\u817f\u524d\u5074\u7684\u808c\u7fa4<\/strong><\/a>\uff0c\u53ef\u4ee5\u5206\u6210\uff1a\u80a1\u5916\u5074\u808c\u3001\u80a1\u76f4\u808c\u3001\u80a1\u5167\u5074\u808c\u3001\u80a1\u4e2d\u9593\u808c\uff0c\u800c\u90194\u500b\u808c\u7fa4\u69cb\u6210\u6211\u5011\u5e38\u8aaa\u7684\u300c<strong>\u80a1\u56db\u982d\u808c<\/strong>\u300d<\/p>\n\n\n\n<p>\u5c31\u5982\u540c\u5b83\u7684\u540d\u5b57\u4e00\u6a23\uff0c\u80a1\u56db\u982d\u808c\u662f\u7531\u56db\u689d\u808c\u675f\u6240\u7d44\u6210\u7684\uff0c\u4e5f\u662f\u6700\u76f4\u89c0\u5f71\u97ff\u817f\u90e8\u5916\u578b\u7684\u95dc\u9375\u4e4b\u4e00\uff01\u662f\u817f\u90e8\u6700\u5927\u7684\u808c\u7fa4<\/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\/11\/\u7e2b\u5320\u808c.jpg\" alt=\"\u5927\u817f\u524d\u5074\u808c\u7fa4 - \u7e2b\u5320\u808c\" class=\"wp-image-5291\" width=\"581\" height=\"327\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u7e2b\u5320\u808c.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u7e2b\u5320\u808c-300x169.jpg 300w\" sizes=\"(max-width: 581px) 100vw, 581px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u817f\u524d\u5074\uff5e\u817f\u5167\u5074\u7684\u4ea4\u754c\u8655\uff0c\u6709\u4e00\u689d\u53eb\u505a\u300c\u7e2b\u5320\u808c\u300d\u7684\u808c\u675f\uff0c\u53ea\u8981\u817f\u90e8\u9032\u884c\u4efb\u4f55\u5f4e\u66f2\u3001\u62c9\u4f38\u7684\u52d5\u4f5c\uff0c\u90fd\u6703\u7528\u5230\u7e2b\u5320\u808c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<pre class=\"wp-block-verse has-text-align-center\"><strong>\u817f\u524d\u5074\u808c\u7fa4\uff0c\u53ef\u7c21\u55ae\u7d71\u7a31\u70ba\u300c<span class=\"has-inline-color has-luminous-vivid-orange-color\">\u80a1\u56db\u982d\u808c<\/span>\u300d<\/strong><\/pre>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%83%E5%A4%A7%E8%85%BF%E5%85%A7%E5%81%B4%E8%82%8C%E7%BE%A4\"><\/span><strong>\uff03\u5927\u817f\u5167\u5074\u808c\u7fa4<\/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\/11\/\u817f\u5167\u808c\u7fa4.jpg\" alt=\"\u5927\u817f\u5167\u5074\u808c\u7fa4 - \u5167\u6536\u808c\" class=\"wp-image-5292\" width=\"582\" height=\"327\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u5167\u808c\u7fa4.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u5167\u808c\u7fa4-300x169.jpg 300w\" sizes=\"(max-width: 582px) 100vw, 582px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u8981\u958b\u59cb\u4ecb\u7d39\u5927\u817f\u300c\u5167\u5074\u300d\u7684\u808c\u7fa4\u4e86\uff0c\u817f\u90e8\u5167\u5074\u4e3b\u8981\u662f\u7531\u77ed\u6536\u808c\u3001\u9577\u6536\u808c\u3001\u5927\u6536\u808c\uff0c3\u500b\u808c\u7fa4\u7d44\u6210\u300c<strong>\u5167\u6536\u808c<\/strong>\u300d<\/p>\n\n\n\n<p>\u8f03\u9760\u8fd1\u4e0a\u65b9(\u8180\u80f1)\u7684\u5730\u65b9\uff0c\u5247\u6709\u9ac2\u8170\u808c\u3001\u6065\u9aa8\u808c\uff0c\u8ca0\u8cac\u555f\u52d5\u9ad6\u90e8\u7684\u91cd\u8981\u808c\u7fa4\uff1b\u5728\u817f\u5167\u5074\uff5e\u817f\u5f8c\u5074\u7684\u4ea4\u754c\u8655\u5247\u662f\u300c<strong>\u80a1\u8584\u808c<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<pre class=\"wp-block-verse has-text-align-center\"><strong>\u817f\u5167\u5074\u808c\u7fa4\uff0c\u53ef\u7c21\u55ae<strong>\u7d71\u7a31<\/strong>\u70ba\u300c<span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5167\u6536\u808c<\/span>\u300d<\/strong><\/pre>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%83%E5%A4%A7%E8%85%BF%E5%BE%8C%E5%81%B4%E8%82%8C%E7%BE%A4\"><\/span><strong>\uff03\u5927\u817f\u5f8c\u5074\u808c\u7fa4<\/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\/11\/\u817f\u5f8c\u808c\u7fa4.jpg\" alt=\"\u5927\u817f\u5f8c\u5074\u808c\u7fa4 - \u8195\u7e69\u808c\" class=\"wp-image-5293\" width=\"577\" height=\"325\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u5f8c\u808c\u7fa4.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u817f\u5f8c\u808c\u7fa4-300x169.jpg 300w\" sizes=\"(max-width: 577px) 100vw, 577px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Hamstring\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Hamstring\">\u817f\u5f8c\u5074\u7684\u808c\u7fa4<\/a><\/strong>\u5206\u6210\uff1a\u80a1\u4e8c\u982d\u808c\u3001\u534a\u8171\u808c\u3001\u534a\u819c\u808c\uff0c\u817f\u5f8c\u808c\u7fa4\u53ef\u7c21\u7a31\u70ba\u300c<strong>\u8195\u7e69\u808c<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<pre class=\"wp-block-verse has-text-align-center\"><strong>\u817f\u5f8c\u5074\u808c\u7fa4\uff0c\u53ef\u7c21\u55ae\u7d71\u7a31\u70ba\u300c<span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u8195\u7e69\u808c<\/strong><\/span>\u300d<\/strong><\/pre>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p>\u203b \u6211\u8a8d\u70ba\u8ddf\u4f60\u8aaa\u4e00\u5806XXX\u808c\u7fa4\uff0c\u4f60\u53ef\u80fd\u4e5f\u8a18\u4e0d\u592a\u8d77\u4f86\uff0c\u751a\u81f3\u4e5f\u4e0d\u611f\u8208\u8da3\uff0c\u56e0\u6b64\u7528<strong>\u7c21\u55ae\u597d\u8a18<\/strong>\u7684\u65b9\u6cd5\u6703\u6bd4\u8f03\u9069\u5408\u4f60\uff01<\/p>\n\n\n\n<ul><li>\u817f\u524d\u5074\uff1a\u80a1\u56db\u982d\u808c<\/li><li>\u817f\u5167\u5074\uff1a\u5167\u6536\u808c<\/li><li>\u817f\u5916\u5074\uff1a\u8195\u7e69\u808c<\/li><\/ul>\n\n\n\n<p>\u540c\u6642\u4e5f\u5efa\u8b70\u4e0d\u7ba1\u662f\u65b0\u624b\u3001\u8001\u9ce5\uff0c\u8207\u5176\u5728\u610f\u81ea\u5df1\u5230\u5e95\u662f\u7df4\u5230\u54ea\u4e00\u689d\u808c\u675f\uff0c\u4e0d\u5982\u597d\u597d\u628a\u57fa\u672c\u529f\u505a\u624e\u5be6\uff0c\u624d\u662f\u8b93\u817f\u8d8a\u4f86\u8d8a\u5f37\u7684\u8981\u8a23<\/p>\n\n\n\n<p>\u5305\u62ec\u5f88\u591a\u4f60\u5728\u7db2\u8def\u4e0a\u770b\u5230\u7684\u5065\u8eab\u5de8\u5de8\uff0c\u4ed6\u5011\u7684\u7df4\u817f\u83dc\u55ae\u5176\u5be6\u4e5f\u4e0d\u5982\u4f60\u60f3\u50cf\u4e2d\u7684\u9019\u9ebc\u8907\u96dc\uff0c\u7576\u7136\uff01\u4ed6\u5011\u4e5f\u662f\u5f9e\u96f6\u958b\u59cb\u7d2f\u7a4d\u7684<\/p>\n\n\n\n<p>\u7b49\u5230\u57fa\u672c\u529f\u7df4\u7684\u975e\u5e38\u624e\u5be6\u4e4b\u5f8c\uff0c\u518d\u53bb\u91dd\u5c0d\u5f31\u9ede\u505a\u88dc\u5f37\u7684\u52d5\u4f5c\uff0c\u4f60\u8aaa\u9019\u6a23\u6703\u592a\u665a\u55ce\uff1f\u5176\u5be6\u4e00\u9ede\u90fd\u4e0d\u6703\uff0c\u56e0\u70ba\u9019\u6642\u7684\u4f60\u5df2\u7d93\u6bd490\uff05\u7684\u4eba\u90fd\u9084\u8981\u5f37\u4e86<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E7%B7%B4%E8%85%BF%E7%9A%84%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F%E4%B8%80%E5%AE%9A%E8%A6%81%E7%B7%B4%E5%97%8E%EF%BC%9F\"><\/span><strong>2. \u7df4\u817f\u7684\u597d\u8655\u6709\u54ea\u4e9b\uff1f\u4e00\u5b9a\u8981\u7df4\u55ce\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\/11\/\u7df4\u817f\u597d\u8655.jpg\" alt=\"\u7df4\u817f\u7684\u597d\u8655\" class=\"wp-image-5296\" width=\"393\" height=\"308\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u7df4\u817f\u597d\u8655.jpg 404w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u7df4\u817f\u597d\u8655-300x235.jpg 300w\" sizes=\"(max-width: 393px) 100vw, 393px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ecb\u7d39\u5b8c\u817f\u90e8\u808c\u7fa4\u6709\u54ea\u4e9b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u7576\u7136\u8981\u548c\u4f60\u8aaa\u8aaa\u7df4\u817f\u5230\u5e95\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u70ba\u4ec0\u9ebc\u4f60\u9700\u8981\u7df4\u817f\uff1f<\/p>\n\n\n\n<ul><li>\u817f\u90e8\u808c\u7fa4\u5927\uff0c\u8a13\u7df4\u6d88\u8017\u591a\uff0c\u53ef\u5e6b\u52a9\u71c3\u8102<\/li><li>\u52a0\u5f37\u8eab\u9ad4\u7684\u654f\u6377\u5ea6\u3001\u7a69\u5b9a\u6027\u3001\u4e0b\u80a2\u529b\u91cf<\/li><li>\u8b93\u9b06\u57ae\u7684\u817f\u770b\u8d77\u4f86\u66f4\u6709\u578b\uff0c\u64fa\u812b\u8d05\u8089\u817f<\/li><li>\u65e5\u5e38\u5728\u9032\u884c\u4efb\u4f55\u8e72\u3001\u8209\u3001\u642c\u7684\u52d5\u4f5c\u6703\u66f4\u52a0\u8f15\u9b06<\/li><li>\u5e73\u6642\u4e0a\u4e0b\u6a13\u68af\u3001\u8d70\u8def\u4e5f\u6703\u66f4\u52a0\u8f15\u9b06\uff0c\u4e0d\u6613\u817f\u9178<\/li><li>\u7a7f\u77ed\u8932\u6642\u53ef\u4ee5\u628a\u8932\u5b50\u6490\u6eff\uff0c\u800c\u975e\u9b06\u9b06\u57ae\u57ae\u7684\u8932\u5b50<\/li><li>\u52a0\u5f37\u4e0b\u80a2\u7684\u529b\u91cf\u5f8c\uff0c\u4e0a\u80a2\u53ef\u4ee5\u63a5\u53d7\u66f4\u9ad8\u5f37\u5ea6\u7684\u8a13\u7df4<\/li><\/ul>\n\n\n\n<p>\u4e0a\u9762\uff17\u9ede\u7df4\u817f\u7684\u597d\u8655\uff0c\u5927\u81f4\u4e0a\u610f\u601d\u90fd\u5f88\u767d\u8a71\uff0c\u4f46\u4f60\u53ef\u80fd\u6703\u89ba\u5f97\u300c<strong>\u52a0\u5f37\u4e0b\u80a2\u8a13\u7df4\uff0c\u4e0a\u80a2\u4e5f\u6703\u8ddf\u8457\u9032\u6b65<\/strong>\u300d\u5230\u5e95\u662f\u5728\u80e1\u626f\u4ec0\u9ebc\uff1f<\/p>\n\n\n\n<p>\u4ee5\u6211\u81ea\u5df1\u89aa\u8eab\u7684\u7d93\u9a57\u548c\u4f60\u5206\u4eab\uff0c\u524d\u9663\u5b50\u56e0\u70ba\u75ab\u60c5\u7684\u95dc\u4fc2\uff0c\u81ea\u5df1\u5728\u5bb6\u6709\u9ede\u6020\u60f0\uff0c\u52a0\u4e0a\u6c92\u6709\u5145\u5206\u7684\u523a\u6fc0\u3001\u8a13\u7df4\u817f\u90e8<\/p>\n\n\n\n<p>\u5176\u5be6\u6211\u5728\u75ab\u60c5\u7d50\u675f\u56de\u6b78\u5065\u8eab\u623f\u5f8c\uff0c\u6709\u767c\u73fe\u5728\u505a<strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u81e5\u63a8<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u80a9\u63a8<\/a><\/strong>\u3001<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<\/a><\/strong>\u7684\u6642\u5019\u300c\u529b\u91cf\u660e\u986f\u4e0b\u6ed1\u300d\uff0c\u9019\u5c31\u662f\u4e00\u500b\u5f88\u597d\u7684\u4f8b\u5b50<\/p>\n\n\n\n<p>\u56e0\u70ba\u4e0a\u80a2\u8a13\u7df4\u6709\u5f88\u591a\u90fd\u6703\u727d\u626f\u5230\u5168\u8eab\u7684\u7a69\u5b9a\u3001\u7531\u4e0b\u800c\u4e0a\u7684\u817f\u90e8\u529b\u91cf\u50b3\u5c0e\uff0c\u8eab\u9ad4\u7a69\u5b9a\u4e86\uff0c\u624d\u6709\u66f4\u591a\u529b\u6c23\u53bb\u505a\u76ee\u6a19\u808c\u7fa4\u7684\u6536\u7e2e<\/p>\n\n\n\n<p>\u6416\u6416\u6643\u6643\u7684\u8eab\u9ad4\uff0c\u662f\u7121\u6cd5\u8b93\u4f60\u6709\u597d\u7684\u8a13\u7df4\u54c1\u8cea\u7684\uff01\u5982\u679c\u4f60\u4eca\u5929\u60f3\u8981\u8b93\u4f60\u4e0a\u80a2\u7df4\u5f97\u66f4\u58ef\u3001\u8a13\u7df4\u5bb9\u91cf\u66f4\u9ad8\uff0c\u7df4\u817f\u66f4\u662f\u4f60\u4e0d\u80fd\u9003\u907f\u7684<\/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<p>\u203b \u6211\u77e5\u9053\u73fe\u5728\u6709\u883b\u591a\u670b\u53cb\u90fd\u60f3\u5f80<strong>\u5065\u9ad4<\/strong>\u767c\u5c55\u7684\uff0c\u4f46<strong>\u96e3\u9053\u4f60\u4e0d\u60f3\u8981\u6709\u66f4\u5927\u7684\u80cc\uff1f\u66f4\u5bec\u7684\u80a9\u8180\uff1f<\/strong>\u4e0d\u7a69\u5b9a\u7684\u4e0b\u80a2\u6709\u8fa6\u6cd5\u8b93\u4f60\u5c08\u5fc3\u8a13\u7df4\u55ce\uff1f<\/p>\n\n\n\n<p>\u5982\u679c\u6642\u9593\u5141\u8a31\u7684\u8a71\uff0c\u9084\u662f\u5efa\u8b70\u4e0d\u8981\u653e\u6389\u817f\u90e8\u7684\u8a13\u7df4\uff0c\u4f60\u4e0d\u4e00\u5b9a\u8981\u5f80\u808c\u80a5\u5927\u7684\u76ee\u6a19\u9081\u9032\uff0c\u4f46\u81f3\u5c11\u8981\u4fdd\u6709\u4e00\u5b9a\u7684\u529b\u91cf\u5b58\u5728\uff01<\/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=\"3_%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E7%9A%84%EF%BC%95%E5%A4%A7%E7%A7%98%E8%A8%A3\"><\/span><strong>3. \u817f\u90e8\u8a13\u7df4\u7684\uff15\u5927\u79d8\u8a23<\/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\/11\/legs-bigger.jpg\" alt=\"\u817f\u90e8\u8a13\u7df4\u7684\uff15\u5927\u79d8\u8a23\" class=\"wp-image-5300\" width=\"567\" height=\"319\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/legs-bigger.jpg 640w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/legs-bigger-300x169.jpg 300w\" sizes=\"(max-width: 567px) 100vw, 567px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u4e5f\u6e96\u5099\u597d\u8ddf\u6211\u4e00\u8d77\u63ed\u66c9\uff0c\u5230\u5e95\u628a\u817f\u7df4\u5927\u7684\u79d8\u8a23\u6709\u4ec0\u9ebc\u4e86\u55ce\uff01\uff1f\u57fa\u672c\u4e0a\u6240\u6709\u7684\u817f\u90e8\u808c\u80a5\u5927\u8a13\u7df4\u90fd\u812b\u96e2\u4e0d\u4e86\u4ee5\u4e0b\uff15\u5927\u539f\u5247 \u2193<\/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=\"%E7%B7%B4%E8%85%BF%E7%A7%98%E8%A8%A3%EF%BC%831_%E6%9A%96%E8%BA%AB%E5%B0%87%E6%B4%BB%E5%8B%95%E5%BA%A6%E6%89%93%E9%96%8B%E3%80%80%E3%80%80%E3%80%80%E3%80%80%E3%80%80\"><\/span><strong>\u7df4\u817f\u79d8\u8a23\uff031 \u6696\u8eab\u5c07\u6d3b\u52d5\u5ea6\u6253\u958b<\/strong>\u3000\u3000\u3000\u3000\u3000<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u817f\u6d3b\u52d5.jpg\" alt=\"\u7df4\u817f\u79d8\u8a23\uff031 \u6696\u8eab\u5c07\u6d3b\u52d5\u5ea6\u6253\u958b\" class=\"wp-image-7402\" width=\"442\" height=\"291\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u817f\u6d3b\u52d5.jpg 492w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u817f\u6d3b\u52d5-300x198.jpg 300w\" sizes=\"(max-width: 442px) 100vw, 442px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u958b\u59cb\u7df4\u817f\u4e4b\u524d\uff0c\u5343\u842c\u5225\u5ffd\u7565\u6696\u8eab\u7684\u74b0\u7bc0\uff01\u9019\u4e5f\u662f\u6211\u81ea\u5df1\u7df4\u817f\u5e7e\u5e74\u4e0b\u4f86\u767c\u73fe\u7684\u8981\u9ede<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e5f\u548c\u4ee5\u524d\u7684\u6211\u4e00\u6a23\uff0c\u6bcf\u6b21\u7df4\u817f\u90fd\u5f88\u6025\uff0c\u5df4\u4e0d\u5f97\u7b2c\u4e00\u7d44\u5c31\u99ac\u4e0a\u9032\u5165\u6b63\u5f0f\u7d44\u3001\u7b2c\u4e00\u7d44\u5c31\u5148\u4f86\u500b100\u516c\u65a4\u6df1\u8e72&#8230;<\/p>\n\n\n\n<p>\u4e45\u4e86\u4e4b\u5f8c\u4f60\u5c31\u6703\u767c\u73fe\uff0c\u600e\u9ebc\u6bcf\u6b21\u7df4\u817f\u597d\u50cf\u8eab\u9ad4\u90fd\u6709\u54ea\u88e1\u5361\u5361\u7684\uff1f\u751a\u81f3\u52d5\u4f5c\u884c\u7a0b\u4e5f\u6162\u6162\u8b8a\u5c0f\uff1f\u7df4\u817f\u7df4\u8d77\u4f86\u597d\u6c92fu<\/p>\n\n\n\n<p>\u5176\u5be6\u5c31\u662f\u56e0\u70ba\u5728\u7df4\u817f\u524d\uff0c<strong>\u4f60\u6c92\u6709\u5148\u628a\u817f\u3001\u95dc\u7bc0\u7684\u6d3b\u52d5\u5ea6\u6253\u958b\u6240\u5c0e\u81f4\uff01<\/strong>\u5c24\u5176\u662f\u819d\u95dc\u7bc0\u3001\u9ad6\u95dc\u7bc0\u3001\u817f\u5f8c\u3001\u8173\u8e1d\u90194\u500b\u5730\u65b9<\/p>\n\n\n\n<p>\u591a\u82b1\u4e00\u9ede\u6642\u9593\u505a\u8db3\u817f\u90e8\u6696\u8eab\uff0c\u7df4\u8d77\u4f86\u4e5f\u6703\u6709\u4f60\u6613\u60f3\u4e0d\u5230\u7684\u7d50\u679c\u54e6\uff5e\u5f92\u624b\u3001\u8f15\u91cd\u91cf\u6696\u8eab\u90fd\u662f\u975e\u5e38\u597d\u7684\u9078\u64c7<\/p>\n\n\n\n<p>\u3000<\/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\/\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/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=\"%E7%B7%B4%E8%85%BF%E7%A7%98%E8%A8%A3%EF%BC%832_%E7%9B%A1%E5%8F%AF%E8%83%BD%E6%8A%8A%E8%A1%8C%E7%A8%8B%E5%81%9A%E5%AE%8C%E6%95%B4\"><\/span><strong>\u7df4\u817f\u79d8\u8a23\uff032 \u76e1\u53ef\u80fd\u628a\u884c\u7a0b\u505a\u5b8c\u6574<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/rom.jpg\" alt=\"\u7df4\u817f\u79d8\u8a23\uff032 \u76e1\u53ef\u80fd\u628a\u884c\u7a0b\u505a\u5b8c\u6574\" class=\"wp-image-7404\" width=\"427\" height=\"284\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/rom.jpg 486w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/rom-300x199.jpg 300w\" sizes=\"(max-width: 427px) 100vw, 427px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u7d50\u69cb\u90fd\u4e0d\u4e00\u6a23\uff0c\u4f60\u80fd\u505a\u5230\u7684\u817f\u90e8\u6536\u7e2e\u884c\u7a0b\u4e5f\u6703\u4e0d\u4e00\u6a23\uff0c\u5728\u9019\u88e1\u5148\u547c\u7c72\u5927\u5bb6\uff0c\u5343\u842c\u4e0d\u8981\u8096\u4eff\u5225\u4eba\u7684\u52d5\u4f5c\u6a21\u5f0f\uff01<\/p>\n\n\n\n<p>\u5728\u300c<strong>\u80cc\u90e8\u7dad\u6301\u7a69\u5b9a<\/strong>\u3001<strong>\u8173\u5e95\u8cbc\u5e73\u5730\u9762<\/strong>\u300d\u7684\u524d\u63d0\u4e0b\uff0c\u76e1\u53ef\u80fd\u7684\u8b93\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\u505a\u5230\u6700\u5b8c\u6574\uff0c\u9019\u6642\u4f60\u7684\u817f\u624d\u80fd\u5f97\u5230\u6700\u5927\u5316\u7684\u62c9\u4f38\u3001\u523a\u6fc0<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\uff0c\u4e5f\u5305\u62ec\u6211\u81ea\u5df1\uff01\u4ee5\u524d\u90fd\u66fe\u7d93\u72af\u904e\u70ba\u4e86\u8ffd\u6c42\u66f4\u5927\u91cd\u91cf\u7684\u817f\u90e8\u8a13\u7df4\uff0c\u6368\u68c4\u6389\u4e86\u539f\u672c\u8a72\u6709\u7684\u52d5\u4f5c\u884c\u7a0b\uff0c\u5c0e\u81f4\u817f\u4e0d\u7ba1\u600e\u9ebc\u7df4\u90fd\u7df4\u4e0d\u5927<\/p>\n\n\n\n<p>\u56e0\u6b64\u7b2c\u4e00\u6b65\u4f60\u53ef\u4ee5\u505a\u7684\uff0c\u5c31\u662f\u8ffd\u6c42<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u884c\u7a0b\u5b8c\u6574<\/span><\/strong>\u3001<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u59ff\u52e2\u6b63\u78ba<\/span><\/strong>\u7684\u9ad8\u54c1\u8cea\u817f\u90e8\u8a13\u7df4\uff0c\u540c\u6642\u4e5f\u662f\u628a\u817f\u7df4\u5927\u3001\u7df4\u7c97\u7684\u95dc\u9375\u4e4b\u4e00<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%85%BF%E7%A7%98%E8%A8%A3%EF%BC%833_%E5%8B%95%E4%BD%9C%E6%94%BE%E6%85%A2%E4%B8%8D%E5%80%9F%E5%8A%9B\"><\/span><strong>\u7df4\u817f\u79d8\u8a23\uff033 \u52d5\u4f5c\u653e\u6162\u4e0d\u501f\u529b<\/strong> <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/slow.jpg\" alt=\"\u7df4\u817f\u79d8\u8a23\uff033 \u52d5\u4f5c\u653e\u6162\u4e0d\u501f\u529b\" class=\"wp-image-7405\" width=\"546\" height=\"273\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/slow.jpg 660w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/slow-300x150.jpg 300w\" sizes=\"(max-width: 546px) 100vw, 546px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u817f\u6703\u7df4\u4e0d\u5927\uff0c\u6700\u5927\u7684\u4e3b\u56e0\u4e4b\u4e00\u5c31\u662f\u904e\u5ea6\u501f\u529b\uff01\u5c24\u5176\u662f\u817f\u63a8\u3001\u817f\u4f38\u5c55&#8230; \u56fa\u5b9a\u5f0f\u7df4\u817f\u52d5\u4f5c\u6642\uff0c\u56e0\u70ba\u5668\u6750\u63d0\u4f9b\u4f60\u66f4\u56fa\u5b9a\u7684\u8ecc\u8de1\uff0c\u5371\u96aa\u6027\u76f8\u5c0d\u4f4e\u4e00\u4e9b<\/p>\n\n\n\n<p>\u9019\u6642\u5982\u679c\u53c8\u525b\u597d\u9047\u5230\u8d95\u6642\u9593\u3001\u60f3\u62da\u5927\u91cd\u91cf\u7684\u4f60\uff0c\u5c31\u975e\u5e38\u5bb9\u6613\u51fa\u73fe\u7df4\u817f\u501f\u529b\u7684\u60c5\u5f62\uff0c\u5f35\u529b\u7121\u6cd5\u96c6\u4e2d\u5728\u4f60\u7684\u817f\u90e8\uff0c\u53cd\u800c\u5168\u8eab\u90fd\u8981\u8ddf\u8457\u51fa\u529b<\/p>\n\n\n\n<p>\u4f60\u8aaa\uff1a\u300c4\u7d4410\u4e0b \/ 100\u516c\u65a4\u7684\u817f\u4f38\u5c55\uff0c\u548c3\u7d4410\u4e0b \/ 40\u516c\u65a4\u7684\u817f\u4f38\u5c55\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f\u300d\uff0c\u6211\u6703\u8a8d\u70ba\u5f8c\u8005\u6bd4\u8f03\u597d\uff0c\u96d6\u7136\u7d44\u6578\u3001\u91cd\u91cf\u90fd\u5c11\u4e86\u9ede<\/p>\n\n\n\n<p>\u4f46\u5f35\u529b\u537b\u80fd\u66f4\u5c08\u6ce8\u5728\u4f60\u7684\u817f\u4e0a\uff0c\u7df4\u817f\u6210\u6548\u7d55\u5c0d\u6703\u6bd4\u4f60\u5927\u91cd\u91cf\u501f\u529b\u4f86\u7684\u597d\uff0c\u4e0d\u7ba1\u662f\u65b0\u624b\u3001\u8001\u624b\uff0c\u76e1\u53ef\u80fd\u4e0d\u501f\u529b\u624d\u662f\u817f\u90e8\u808c\u80a5\u5927\u7684\u552f\u4e00\u9014\u5f91<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%85%BF%E7%A7%98%E8%A8%A3%EF%BC%834_%E8%86%9D%E8%93%8B%E4%B8%8D%E9%8E%96%E6%AD%BB%EF%BC%8C%E4%BF%9D%E6%8C%81%E5%BC%B5%E5%8A%9B\"><\/span><strong>\u7df4\u817f\u79d8\u8a23\uff034 \u819d\u84cb\u4e0d\u9396\u6b7b\uff0c\u4fdd\u6301\u5f35\u529b<\/strong> <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0d\u6240.jpg\" alt=\"\u7df4\u817f\u79d8\u8a23\uff034 \u819d\u84cb\u4e0d\u9396\u6b7b\uff0c\u4fdd\u6301\u5f35\u529b\" class=\"wp-image-7403\" width=\"467\" height=\"263\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0d\u6240.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4e0d\u6240-300x169.jpg 300w\" sizes=\"(max-width: 467px) 100vw, 467px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7df4\u817f\u6700\u7d2f\u7684\u6c38\u9060\u90fd\u4e0d\u6703\u662f\u817f\u90e8\u5b8c\u5168\u4f38\u76f4\u3001\u6216\u817f\u90e8\u5b8c\u5168\u5f4e\u66f2\u7684\u72c0\u614b\uff0c\u800c\u662f\u817f\u90e8\u6536\u7e2e\u7684\u904e\u7a0b\uff0c\u6700\u75db\u82e6\u7684\u4e8b\u60c5\u5f80\u5f80\u90fd\u662f\u8b93\u4f60\u6210\u9577\u7684\u95dc\u9375<\/p>\n\n\n\n<p>\u7df4\u817f\u4e5f\u4e0d\u4f8b\u5916\uff01\u540c\u6a23\u662f\u4e00\u7d4410\u4e0b\u7684\u6df1\u8e72\uff0c\u4f60\u8981\u600e\u9ebc\u8b93\u8a13\u7df4\u6548\u76ca\u6700\u5927\u5316\uff1f\u5c31\u662f\u8b93\u4f60\u7684\u817f\u5728\u901910\u4e0b\u5167\u6301\u7e8c\u6536\u7e2e\u3001\u53d7\u5230\u58d3\u529b<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u66fe\u7d93\u7df4\u904e\u817f\u7684\u8a71\uff0c\u4e00\u5b9a\u6703\u77e5\u9053\u300c\u628a\u819d\u84cb\u6253\u76f4 = \u4f11\u606f\u300d\uff0c\u56e0\u6b64\u6211\u5011\u4e5f\u8981\u4e00\u8d77\u6539\u5584\u5c0d\u81ea\u5df1\u592a\u4ec1\u6148\u9019\u9ede\uff01\u624d\u80fd\u628a\u817f\u7df4\u5927<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E8%85%BF%E7%A7%98%E8%A8%A3%EF%BC%835_%E5%A4%9A%E8%A7%92%E5%BA%A6%E8%A8%93%E7%B7%B4%EF%BC%8C%E4%B8%8D%E8%A6%81%E5%8F%AA%E7%B7%B4%E8%85%BF%E5%89%8D\"><\/span><strong>\u7df4\u817f\u79d8\u8a23\uff035 \u591a\u89d2\u5ea6\u8a13\u7df4\uff0c\u4e0d\u8981\u53ea\u7df4\u817f\u524d<\/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\/11\/legs-muscle.jpg\" alt=\"\u591a\u89d2\u5ea6\u8a13\u7df4\u817f\u90e8\" class=\"wp-image-5303\" width=\"455\" height=\"249\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/legs-muscle.jpg 564w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/legs-muscle-300x164.jpg 300w\" sizes=\"(max-width: 455px) 100vw, 455px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u7684\u817f\u4e0d\u662f\u53ea\u6709\u5927\u817f\u524d\u5074\u800c\u5df2\uff01\u6211\u77e5\u9053\u7c97\u58ef\u7684\u5927\u817f\u662f\u4e0d\u5c11\u4eba\u5922\u5bd0\u4ee5\u6c42\u7684\uff0c\u4f46\u4f60\u7684\u817f\u90e8\u662f\u7acb\u9ad4\u7684\uff0c\u6709\u524d\u3001\u5f8c\u3001\u5de6\u3001\u53f3\u4e0d\u540c\u7684\u9762\u76f8<\/p>\n\n\n\n<p>\u5305\u62ec\u80a1\u56db\u982d\u808c\u3001\u5167\u6536\u808c\u3001\u8195\u7e69\u808c\uff0c\u5168\u90e8\u90fd\u9700\u8981\u88ab\u5145\u5206\u7684\u523a\u6fc0\uff0c\u4f60\u7684\u817f\u7df4\u51fa\u4f86\u624d\u6703\u7acb\u9ad4\u53c8\u98fd\u6eff\uff0c\u540c\u6642\u53c8\u4e0d\u5931\u6bd4\u4f8b\u7684\u7f8e\u611f<\/p>\n\n\n\n<p>\u6211\u76f8\u4fe1\u4f60\u4e00\u5b9a\u4e5f\u6709\u770b\u904e\u4e0d\u5c11\u53ea\u7df4\u817f\u524d\u5074\u7684\u4eba\uff0c\u4ed6\u5011\u7684\u817f\u4e4d\u770b\u4e4b\u4e0b\u4e5f\u8a31\u5f88\u7c97\u58ef\uff0c\u4f46\u6574\u9ad4\u6bd4\u4f8b\u537b\u4e0d\u5982\u4f60\u60f3\u50cf\u4e2d\u7684\u5c0d\u7a31<\/p>\n\n\n\n<p>\u751a\u81f3\u6709\u4eba\u662f\u5b8c\u5168\u4e0d\u7df4\u817f\u5f8c\u5074\u7684\uff0c\u9019\u6a23\u4e0d\u53ea\u6703\u8b93\u4f60\u7684\u817f\u5f9e\u80cc\u9762\u770b\u602a\u602a\u7684\uff0c\u9577\u671f\u7531\u817f\u524d\u5074\u4e3b\u5c0e\u9084\u6703\u5c0e\u81f4\u9aa8\u76c6\u524d\u50be\u7684\u554f\u984c \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/anterior-pelvic-tilt-1024x536-1.jpg\" alt=\"\u9aa8\u76c6\u524d\u50be\" class=\"wp-image-5304\" width=\"515\" height=\"270\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/anterior-pelvic-tilt-1024x536-1.jpg 584w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/anterior-pelvic-tilt-1024x536-1-300x157.jpg 300w\" sizes=\"(max-width: 515px) 100vw, 515px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f37\u58ef\u3001\u597d\u770b\u53c8\u5c0d\u7a31\u7684\u5927\u817f\u624d\u662f\u6211\u5011\u8981\u7684\uff01\u591a\u82b1\u4e00\u9ede\u6642\u9593\u628a\u817f\u90e8\u6bcf\u689d\u808c\u7e96\u7dad\u5145\u5206\u523a\u6fc0\uff0c\u5f97\u5230\u7684\u7d50\u679c\u4e5f\u6703\u8b93\u4f60\u610f\u60f3\u4e0d\u5230\u54e6\uff5e<\/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=\"4_%E6%96%B0%E6%89%8B%E5%BF%85%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93_%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>4. \u65b0\u624b\u5fc5\u7df4\uff34\uff2f\uff30\uff13 \u817f\u90e8\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"131\" height=\"131\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 131px) 100vw, 131px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6_%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C_%E2%80%93_%E6%B7%B1%E8%B9%B2\"><\/span><strong>\u2776 \u817f\u90e8\u8a13\u7df4\u52d5\u4f5c &#8211; \u6df1\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u563f\uff01\u7df4\u817f\u4e00\u5b9a\u8981\u7684\u5c31\u662f\u300c\u8e72\u300d\uff0c\u5f88\u591a\u5de8\u5de8\u5011\u4e5f\u559c\u6b61\u5728\u81ea\u5df1\u7684\u7df4\u817f\u65e5\u52a0\u5165\u5404\u7a2e\u8e72\u7684\u52d5\u4f5c\uff1a\u524d\u8e72\u3001\u5bec\u817f\u8e72\u3001\u8de8\u6b65\u8e72&#8230;<\/p>\n\n\n\n<p>\u4f46\u6211\u8a8d\u70ba\u5c0d\u65bc\u65b0\u624b\u4f86\u8aaa\uff0c\u4e00\u958b\u59cb\u4e26\u4e0d\u9700\u8981\u505a\u5230\u9019\u9ebc\u591a\u7684\u52d5\u4f5c\uff0c\u9019\u6a23\u6703\u8b93\u4f60\u82b1\u66f4\u591a\u6642\u9593\u5728\u6478\u7d22\u6b63\u78ba\u59ff\u52e2\u4e0a\uff0c\u6700\u5f8c\u8b8a\u6210\u56db\u4e0d\u50cf<\/p>\n\n\n\n<p>\u76f8\u53cd\u7684\uff0c\u4f60\u61c9\u8a72\u66f4\u5c08\u6ce8\u5728\u57fa\u672c\u3001CP\u503c\u9ad8\u7684\u7df4\u817f\u52d5\u4f5c\u4e0a\uff0c\u4e5f\u5c31\u662f\u300c<strong>\u6df1\u8e72<\/strong>\u300d\uff01\u624d\u4e0d\u6703\u8b93\u81ea\u5df1\u641e\u5f97\u5f88\u4e82\uff0c\u540c\u6642\u53c8\u80fd\u70ba\u4f60\u7684\u817f\u5960\u5b9a\u57fa\u77f3<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u4ecb\u7d39\uff13\u7a2e\u4e0d\u540c\u7684\u6df1\u8e72\u65b9\u6cd5\u7d66\u4f60 \u2193<\/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=\"RzIwy5XQPo\"><a href=\"https:\/\/physicfit.com\/squat-training\/\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/squat-training\/embed\/#?secret=RzIwy5XQPo\" data-secret=\"RzIwy5XQPo\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%B7%B1%E8%B9%B2%EF%BC%831_%E6%A7%93%E9%88%B4\"><\/span><strong>\u6df1\u8e72\uff031 \u69d3\u9234<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\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\/squat.jpg\" alt=\"\u817f\u90e8\u8a13\u7df4 - \u69d3\u9234\u6df1\u8e72\" class=\"wp-image-7406\" width=\"375\" height=\"312\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/squat.jpg 420w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/squat-300x249.jpg 300w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u96d6\u7136\u80cc\u8457\u69d3\u9234\u6df1\u8e72\uff0c\u5c0d\u65bc\u65b0\u624b\u4f86\u8aaa\u7684\u78ba\u9700\u8981\u4e00\u4e9b\u6642\u9593\u7df4\u7fd2\u3001\u719f\u6089\u52d5\u4f5c\u6a21\u5f0f\uff0c\u4f46\u6211\u8a8d\u70ba\u9019\u4e9b\u6642\u9593\u82b1\u7684\u662f\u975e\u5e38\u503c\u5f97\u7684\uff01<\/p>\n\n\n\n<p>\u56e0\u70ba\u7df4\u817f\u6709\u5f88\u591a\u52d5\u4f5c\u90fd\u9700\u8981\u7528\u5230\u5168\u8eab\u7684\u7a69\u5b9a\u3001\u9ad6\u90e8\u7684\u555f\u52d5\uff0c\u800c\u69d3\u9234\u6df1\u8e72\u525b\u597d\u90fd\u53ef\u4ee5\u8b93\u4f60\u7df4\u7fd2\u5230\u9019\u4e9b\u52d5\u4f5c\u6a21\u5f0f<\/p>\n\n\n\n<p>\u5efa\u8b70\u65b0\u624b\u4e00\u5b9a\u8981\u5148\u5f9e\u7a7a\u69d3\u958b\u59cb\u7df4\u7fd2\u6df1\u8e72\u7684\u300c<strong>\u59ff\u52e2\u6b63\u78ba\u6027<\/strong>\u300d\uff0c\u4e0d\u8981\u6025\u8457\u99ac\u4e0a\u5f80\u4e0a\u52a0\u91cd\u91cf\uff01\u932f\u7684\u52d5\u4f5c\u4e4b\u4e0b\u5f88\u5bb9\u6613\u5c0e\u81f4\u4f60\u53d7\u50b7<\/p>\n\n\n\n<p>\u4e4b\u524d\u6211\u5011\u6709\u505a\u904e\u4e00\u7bc7\u8a73\u7d30\u7684<strong><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noopener\" title=\"\u6df1\u8e72\u6559\u5b78\u6587\u7ae0\">\u6df1\u8e72\u6559\u5b78\u6587\u7ae0<\/a><\/strong>\uff0c\u60f3\u4e86\u89e3\u3001\u5b78\u7fd2\u66f4\u591a\u95dc\u65bc\u6df1\u8e72\u77e5\u8b58\u7684\u8a71\uff0c\u53ef\u4ee5\u591a\u82b1\u9ede\u6642\u9593\u8a73\u8b80\u9019\u7bc7\u6587\u7ae0 \u2193 <\/p>\n\n\n\n<p>\u3000\u3000\u3000\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=\"RzIwy5XQPo\"><a href=\"https:\/\/physicfit.com\/squat-training\/\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/squat-training\/embed\/#?secret=RzIwy5XQPo\" data-secret=\"RzIwy5XQPo\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%B7%B1%E8%B9%B2%EF%BC%832_%E5%8F%B2%E5%AF%86%E6%96%AF\"><\/span><strong>\u6df1\u8e72\uff032 \u53f2\u5bc6\u65af<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/smith.jpg\" alt=\"\u817f\u90e8\u8a13\u7df4 - \u53f2\u5bc6\u65af\u6df1\u8e72\" class=\"wp-image-7407\" width=\"451\" height=\"330\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/smith.jpg 459w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/smith-300x220.jpg 300w\" sizes=\"(max-width: 451px) 100vw, 451px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u53f2\u5bc6\u65af\u6df1\u8e72\u548c\u69d3\u9234\u6df1\u8e72\u76f8\u6bd4\uff0c\u597d\u8655\u5c31\u5728\u65bc\u8eab\u9ad4\u7a69\u5b9a\u6027\u3001\u52d5\u4f5c\u63a7\u5236\u6027\u76f8\u5c0d\u9ad8\u4e00\u4e9b\uff0c\u91cd\u91cf\u53ef\u4ee5\u6bd4\u69d3\u9234\u6df1\u8e72\u7a0d\u5fae\u518d\u91cd\u4e00\u4e9b<\/p>\n\n\n\n<p>\u56e0\u70ba\u53f2\u5bc6\u65af\u5668\u68b0\u63d0\u4f9b\u4f60\u56fa\u5b9a\u7684\u79fb\u52d5\u8ecc\u8de1\uff0c\u4f60\u4e0d\u592a\u9700\u8981\u64d4\u5fc3\u69d3\u5b50\u6703\u5de6\u53f3\u6416\u6643\u7684\u554f\u984c\uff0c\u817f\u90e8\u7684\u63a7\u5236\u6703\u518d\u591a\u4e00\u9ede<\/p>\n\n\n\n<p>\u4f46\u300c\u56fa\u5b9a\u7684\u79fb\u52d5\u8ecc\u8de1\u300d\u540c\u6642\u4e5f\u662f\u53f2\u5bc6\u65af\u6df1\u8e72\u7684\u6700\u5927\u7f3a\u9ede\uff01\u5f88\u591a\u65b0\u624b\u53cd\u800c\u6703\u56e0\u70ba\u9019\u6a23\u89ba\u5f97\u52d5\u4f5c\u5361\u5361\u7684\uff0c\u56e0\u6b64\u6211\u500b\u4eba\u9084\u662f\u63a8\u85a6\u69d3\u9234\u6df1\u8e72\u70ba\u4e3b<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%B7%B1%E8%B9%B2%EF%BC%833_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2\"><\/span><strong>\u6df1\u8e72\uff033 \u54c8\u514b\u6df1\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/hack.png\" alt=\"\u817f\u90e8\u8a13\u7df4 - \u54c8\u514b\u6df1\u8e72\" class=\"wp-image-7408\" width=\"439\" height=\"253\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/hack.png 563w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/hack-300x173.png 300w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/hack-squat\/\" target=\"_blank\" rel=\"noopener\" title=\"\u54c8\u514b\u6df1\u8e72\">\u54c8\u514b\u6df1\u8e72<\/a><\/strong>\u4e5f\u662f\u6211\u500b\u4eba\u975e\u5e38\u559c\u6b61\u7684\u7df4\u817f\u52d5\u4f5c\uff0c\u6162\u901f\u5ea6 + \u5b8c\u6574\u884c\u7a0b\uff0c\u7df4\u5b8c\u817f\u771f\u7684\u662f\u6703\u975e\u5e38\u7684\u70b8\uff01\uff01\uff01\u540c\u6642\u53c8\u6bd4\u53f2\u5bc6\u65af\u5668\u68b0\u597d\u7528\u4e00\u4e9b <\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u8170\u50b7\uff0c\u6216\u662f\u4e0d\u592a\u6562\u505a\u4e00\u822c\u69d3\u9234\u6df1\u8e72\u7684\u8a71\uff0c\u63a8\u85a6\u4f60\u53ef\u4ee5\u5f9e\u54c8\u514b\u6df1\u8e72\u958b\u59cb\u7df4\u7fd2\uff0c\u5c07\u52d5\u4f5c\u63a7\u5236\u597d\uff0c\u5c08\u6ce8\u5728\u817f\u90e8\u6536\u7e2e\u4e0a<\/p>\n\n\n\n<p>\u8173\u7684\u7ad9\u8ddd\u4ee5\u4f60\u81ea\u5df1\u6700\u8212\u670d\u7684\u8ddd\u96e2\u70ba\u4e3b\uff0c\u5927\u7d04\u8207\u80a9\u540c\u5bec\u6216\u7565\u5bec\u4e00\u4e9b\uff0c\u8173\u8e29\u5728\u8e0f\u677f\u7684\u4e2d\u6bb5\u5373\u53ef\uff0c\u523a\u6fc0\u5230\u7684\u817f\u524d\u808c\u7fa4\u4e5f\u6bd4\u8f03\u591a<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"L2IzoLF5Pv\"><a href=\"https:\/\/physicfit.com\/hack-squat\/\">\u3010\u54c8\u514b\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e0b\u8e72\u591a\u4f4e\u624d\u80fd\u5b8c\u6574\u523a\u6fc0\u817f\u90e8\uff1f\uff15\u6b65\u9a5f\u6559\u5b78 + 7\u7a2e\u8b8a\u5316\u5f0f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u54c8\u514b\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e0b\u8e72\u591a\u4f4e\u624d\u80fd\u5b8c\u6574\u523a\u6fc0\u817f\u90e8\uff1f\uff15\u6b65\u9a5f\u6559\u5b78 + 7\u7a2e\u8b8a\u5316\u5f0f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/hack-squat\/embed\/#?secret=L2IzoLF5Pv\" data-secret=\"L2IzoLF5Pv\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B7_%E8%85%BF%E5%BE%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>\u2777 \u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u817f\u5f8c\u7684\u8a13\u7df4\u52d5\u4f5c\uff0c\u4e3b\u8981\u6703\u4ee5\u300c<a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\">\u786c\u8209<\/a>\u300d\u70ba\u4e3b\uff0c\u540c\u6a23\u4e5f\u662f\u6211\u8a8d\u70baCP\u503c\u8f03\u9ad8\uff0c\u5c0d\u65bc\u65b0\u624b\u817f\u5f8c\u808c\u7fa4\u6210\u9577\u6bd4\u8f03\u6709\u5e6b\u52a9\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f46\u6211\u4e0d\u6703\u5efa\u8b70\u65b0\u624b\u4e00\u958b\u59cb\u5c31\u505a\u50b3\u7d71\u3001\u76f8\u64b2\u786c\u8209\uff0c\u52d5\u4f5c\u6280\u5de7\u7684\u9700\u6c42\u6027\u6bd4\u8f03\u9ad8\uff0c\u76f8\u64b2\u786c\u8209\u5c0d\u6211\u4f86\u8aaa\u6bd4\u8f03\u6b78\u985e\u65bc<a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/hips-training\/\">\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/p>\n\n\n\n<p>\u8b93\u6211\u5011\u4e00\u8d77\u770b\u770b\u5230\u5e95\u662f\u54ea\uff13\u7a2e\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c \u2193<\/p>\n\n\n\n<p>\u3000\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=\"aJUD4Nnk4e\"><a href=\"https:\/\/physicfit.com\/deadlift-training\/\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/deadlift-training\/embed\/#?secret=aJUD4Nnk4e\" data-secret=\"aJUD4Nnk4e\" 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<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E5%BE%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%831_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89\"><\/span><strong>\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff031 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\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\/roman.jpg\" alt=\"\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff031 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\" class=\"wp-image-7409\" width=\"510\" height=\"286\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/roman.jpg 538w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/roman-300x168.jpg 300w\" sizes=\"(max-width: 510px) 100vw, 510px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u91dd\u5c0d\u817f\u5f8c\u5074\u7684\u8a13\u7df4\u52d5\u4f5c\uff0c\u6211\u4e00\u5b9a\u662f\u9996\u63a8<strong><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noopener\" title=\"\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\">\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/a><\/strong>\uff01\u517c\u5177\u5be6\u8cea\u6027\u3001\u529f\u80fd\u6027\u7684\u7df4\u817f\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u4e0d\u9700\u8981\u6bcf\u4e00\u4e0b\u90fd\u5f9e\u5730\u9762\u91cd\u65b0\u958b\u59cb\uff0c\u6bd4\u8d77\u4e00\u822c\u786c\u8209\uff0c\u5c0d\u65bc\u6d3b\u52d5\u5ea6\u4e0d\u597d\u7684\u4eba\u4f86\u8aaa\u6703\u662f\u66f4\u597d\u7684\u9078\u64c7<\/p>\n\n\n\n<p>\u52a0\u4e0a\u4f60\u5fc5\u9808\u6301\u7e8c\u7684\u628a\u69d3\u9234\u63e1\u5728\u624b\u4e0a\u3001\u91cd\u8907\u52d5\u4f5c\uff0c\u6240\u4ee5\u5c0d\u65bc\u817f\u5f8c\u5074\u808c\u7fa4\u7684\u523a\u6fc0\u662f\u66f4\u5145\u5206\u7684\uff0c\u53c8\u80fd\u8a13\u7df4\u5230\u8170\u690e\u7a69\u5b9a\u6027<\/p>\n\n\n\n<p>\u65b0\u624b\u5efa\u8b70\u5f9e\u7a7a\u69d3\u958b\u59cb\u7df4\u7fd2\u81c0\u5f8c\u63a8\u3001\u817f\u5f8c\u5074\u62c9\u4f38\u7684\u52d5\u4f5c\u6a21\u5f0f\uff0c\u518d\u6162\u6162\u5f80\u4e0a\u52a0\u91cd\uff0c\u66f4\u5b8c\u6574\u7684\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6559\u5b78 \u2193<\/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=\"eFxejqOmvl\"><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\">\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<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/romanian-deadlift\/embed\/#?secret=eFxejqOmvl\" data-secret=\"eFxejqOmvl\" 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<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E5%BE%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%832_%E5%95%9E%E9%88%B4%E7%A1%AC%E8%88%89\"><\/span><strong>\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff032 \u555e\u9234\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"379\" height=\"328\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb.jpg\" alt=\"\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff032 \u555e\u9234\u786c\u8209\" class=\"wp-image-7410\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb.jpg 379w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb-300x260.jpg 300w\" sizes=\"(max-width: 379px) 100vw, 379px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7b2c\u4e8c\u500b\u63a8\u85a6\u7684\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\u4e00\u6a23\u662f\u786c\u8209\uff0c\u4f46\u63db\u6210\u662f\u7528\u300c\u555e\u9234\u300d\u4f86\u505a\uff0c\u5176\u5be6\u4e5f\u975e\u5e38\u9069\u5408\u65b0\u624b\u7df4\u7fd2 <\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u5f88\u591a\u65b0\u624b\u90fd\u7919\u65bc\u69d3\u9234\u786c\u8209\u505a\u8d77\u4f86\u6703\u5361\u8173\u3001\u4e0d\u7fd2\u6163\uff0c\u5c0e\u81f4\u52d5\u4f5c\u4e00\u76f4\u8dd1\u6389\uff0c\u7dca\u63a5\u8457\u5c31\u662f\u5176\u4ed6\u90e8\u4f4d\u7684\u4ee3\u511f<\/p>\n\n\n\n<p>\u9577\u671f\u5faa\u74b0\u4e0b\u4f86\uff0c\u5176\u5be6\u5f88\u5bb9\u6613\u8b93\u4f60\u7684\u8eab\u9ad4\u6162\u6162\u7d2f\u7a4d\u820a\u50b7\uff0c\u800c\u555e\u9234\u548c\u69d3\u9234\u6700\u5927\u7684\u4e0d\u540c\uff0c\u5c31\u5728\u65bc\u5b83\u662f\u5169\u9846\u5206\u52d5\u5f0f\u7684<\/p>\n\n\n\n<p>\u5361\u8173\u7684\u554f\u984c\u76f8\u5c0d\u6703\u6bd4\u8f03\u5c11\uff0c\u65b0\u624b\u53ef\u4ee5\u66f4\u5c08\u6ce8\u5728\u817f\u5f8c\u6536\u7e2e\u4e0a\uff0c\u64cd\u4f5c\u6a21\u5f0f\u90fd\u548c\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u4e00\u6a23\uff0c\u53ea\u662f\u63db\u6210\u555e\u9234\u64cd\u4f5c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E5%BE%8C%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%833_%E5%9D%90%E5%A7%BF%E8%85%BF%E5%BE%8C%E5%8B%BE\"><\/span><strong>\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff033 \u5750\u59ff\u817f\u5f8c\u52fe<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/seat.png\" alt=\"\u817f\u5f8c\u8a13\u7df4\u52d5\u4f5c\uff033 \u5750\u59ff\u817f\u5f8c\u52fe\" class=\"wp-image-7411\" width=\"455\" height=\"260\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/seat.png 557w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/seat-300x171.png 300w\" sizes=\"(max-width: 455px) 100vw, 455px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u5f88\u597d\u5947\uff0c\u70ba\u4ec0\u9ebc\u662f\u5750\u59ff\u817f\u5f8c\u52fe\uff0c\u800c\u4e0d\u662f\u81e5\u59ff\u817f\u5f8c\u52fe\uff1f\u56e0\u70ba\u81e5\u59ff\u817f\u5f8c\u52fe\u5668\u68b0\u53ea\u6709\u56fa\u5b9a\u4f60\u7684\u5c0f\u817f\uff0c\u5927\u817f\u57fa\u672c\u4e0a\u662f\u81ea\u7531\u79fb\u52d5\u7684<\/p>\n\n\n\n<p>\u65b0\u624b\u5f88\u5bb9\u6613\u60f3\u7528\u81c0\u90e8\u501f\u529b\u628a\u5668\u6750\u7529\u4e0a\u53bb\uff0c\u800c\u932f\u5931\u66f4\u597d\u7684\u817f\u5f8c\u5074\u5b64\u7acb\u8a13\u7df4\uff0c\u5750\u59ff\u817f\u5f8c\u52fe\u56e0\u70ba\u5df2\u7d93\u5c07\u4f60\u7684\u5927\u817f\u56fa\u5b9a\u4e86\uff0c\u817f\u5f8c\u5074\u5b64\u7acb\u611f\u6703\u66f4\u5f37<\/p>\n\n\n\n<p>\u5c0d\u65bc\u52d5\u4f5c\u63a7\u5236\u9084\u4e0d\u662f\u5f88\u7a69\u5b9a\u7684\u65b0\u624b\u4f86\u8aaa\uff0c\u5750\u59ff\u7684\u817f\u5f8c\u52fe\u6703\u662f\u66f4\u597d\u7684\u9078\u64c7\uff01\u5c07\u901f\u5ea6\u653e\u6162\uff0c\u597d\u597d\u7684\u611f\u53d7\u817f\u5f8c\u5074\u4f38\u5c55\u3001\u6536\u7e2e\u7684\u904e\u7a0b<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B8_%E8%85%BF%E9%83%A8%E5%85%A7%E5%81%B4%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>\u2778 \u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80a1\u56db\u982d\u808c\u3001\u8195\u7e69\u808c\u90fd\u7df4\u5b8c\u5f8c\uff0c\u7576\u7136\u4e5f\u4e0d\u80fd\u5ffd\u7565\u5167\u6536\u808c\u7684\u8a13\u7df4\uff0c\u5c0d\u65bc\u817f\u90e8\u6574\u9ad4\u7dda\u689d\u7684\u4fee\u98fe\u624d\u6703\u66f4\u597d\u770b<\/p>\n\n\n\n<p>\u5167\u6536\u808c\u8a13\u7df4\u5176\u5be6\u5f88\u591a\u90fd\u6703\u9023\u52d5\u5230\u81c0\u90e8\u7684\u767c\u529b\uff0c\u4f46\u6211\u5011\u53ef\u4ee5\u76e1\u91cf\u6311\u9078\u4e00\u4e9b\u91dd\u5c0d\u6027\u6bd4\u8f03\u9ad8\u7684\u5167\u6536\u808c\u8a13\u7df4\u52d5\u4f5c\u4f86\u505a<\/p>\n\n\n\n<p>\u8b93\u6211\u70ba\u4f60\u4ecb\u7d39\u4ee5\u4e0b\uff13\u7a2e\u817f\u90e8\u5167\u5074\u7684\u8a13\u7df4\u52d5\u4f5c\u5427 \u2193<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E9%83%A8%E5%85%A7%E5%81%B4%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%831_%E5%95%9E%E9%88%B4%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2\"><\/span><strong>\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff031 \u555e\u9234\u76f8\u64b2\u6df1\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb-sumo.jpg\" alt=\"\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff031 \u555e\u9234\u76f8\u64b2\u6df1\u8e72\" class=\"wp-image-7412\" width=\"371\" height=\"309\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb-sumo.jpg 391w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/dumb-sumo-300x250.jpg 300w\" sizes=\"(max-width: 371px) 100vw, 371px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u89ba\u5f97\u7528\u555e\u9234\u505a\u76f8\u64b2\u6df1\u8e72\u7684\u884c\u7a0b\u592a\u77ed\uff0c\u4e5f\u53ef\u4ee5\u6539\u6210\u4f7f\u7528\u58fa\u9234\u4f86\u9032\u884c\uff01\u5169\u500b\u90fd\u662f\u975e\u5e38\u597d\u7684\u76f8\u64b2\u6df1\u8e72\u8ca0\u91cd\u5668\u6750<\/p>\n\n\n\n<p>\u548c\u4e00\u822c\u6df1\u8e72\u7684\u4e0d\u540c\uff0c\u5c31\u5728\u65bc\u96d9\u8173\u5916\u958b\u7684\u89d2\u5ea6\uff0c\u4e00\u822c\u76f8\u64b2\u6df1\u8e72\u7684\u5916\u958b\u89d2\u5ea6\u5f9e30\u00b0\uff5e45\u00b0\u90fd\u6709\uff0c\u7576\u7136\u4f60\u7684\u8173\u8d8a\u5916\u958b\uff0c\u5167\u6536\u808c\u523a\u6fc0\u5c31\u8d8a\u591a<\/p>\n\n\n\n<p>\u52d5\u4f5c\u958b\u59cb\u524d\u5148\u7a69\u5b9a\u4f60\u7684\u6838\u5fc3\uff0c\u8b93\u555e\u9234\u7684\u91cd\u91cf\u5782\u76f4\u5f80\u4e0b\u5e36\u52d5\uff0c\u8eab\u9ad4\u4e0d\u8981\u6709\u904e\u591a\u7684\u524d\u79fb\u3001\u5f8c\u50be\uff0c\u6574\u500b\u76f8\u64b2\u6df1\u8e72\u7684\u904e\u7a0b\u5c31\u662f\u8655\u5728\u4e00\u500b\u5e73\u9762\u4e0a<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E9%83%A8%E5%85%A7%E5%81%B4%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%832_%E5%BE%92%E6%89%8B%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2\"><\/span><strong>\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff032 \u5f92\u624b\u76f8\u64b2\u6df1\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/sumo-squat.jpg\" alt=\"\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff032 \u5f92\u624b\u76f8\u64b2\u6df1\u8e72\" class=\"wp-image-7413\" width=\"395\" height=\"289\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/sumo-squat.jpg 447w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/sumo-squat-300x219.jpg 300w\" sizes=\"(max-width: 395px) 100vw, 395px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u548c\u525b\u624d\u7684\u555e\u9234\u76f8\u64b2\u6df1\u8e72\u52d5\u4f5c\u6a21\u5f0f\u4e00\u6a23\uff0c\u53ea\u662f\u73fe\u5728\u63db\u6210\u5f92\u624b\u9032\u884c\uff0c\u5c0d\u65bc\u8ca0\u91cd\u8eab\u9ad4\u6703\u6bd4\u8f03\u4e0d\u7a69\u5b9a\u7684\u65b0\u624b\u4f86\u8aaa\uff0c\u4e5f\u53ef\u4ee5\u5f9e\u5f92\u624b\u958b\u59cb\u7df4\u7fd2<\/p>\n\n\n\n<p>\u8a18\u4f4f\uff01\u4e0a\u534a\u8eab\u76e1\u53ef\u80fd\u7684\u7dad\u6301\u4e2d\u7acb\u3001\u4e0d\u99dd\u80cc\uff0c\u5c07\u6ce8\u610f\u529b\u653e\u5728\u8eab\u9ad4\u5782\u76f4\u4e0b\u8e72\uff0c\u914d\u5408\u96d9\u8173\u5916\u958b\uff0c\u53ef\u4ee5\u66f4\u597d\u7684\u523a\u6fc0\u5230\u4f60\u7684\u5167\u6536\u808c\u808c\u7fa4<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E9%83%A8%E5%85%A7%E5%81%B4%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%833_%E5%99%A8%E6%A2%B0%E5%A4%BE%E8%85%BF\"><\/span><strong>\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff033 \u5668\u68b0\u593e\u817f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p> <\/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\/\u5750\u59ff\u5167.jpg\" alt=\"\u817f\u90e8\u5167\u5074\u8a13\u7df4\u52d5\u4f5c\uff033 \u5668\u68b0\u593e\u817f\" class=\"wp-image-7414\" width=\"493\" height=\"277\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5750\u59ff\u5167.jpg 538w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5750\u59ff\u5167-300x168.jpg 300w\" sizes=\"(max-width: 493px) 100vw, 493px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6700\u5f8c\u9084\u662f\u8981\u4f86\u500b\u4f60\u719f\u6089\u7684\u52d5\u4f5c\u56c9\uff5e \u901a\u5e38\u6211\u90fd\u6703\u628a\u5668\u68b0\u593e\u817f\u653e\u5728\u5167\u6536\u808c\u8a13\u7df4\u7684\u6700\u5f8c\u4e00\u500b\u52d5\u4f5c\uff0c\u56e0\u70ba\u5750\u8457\u9032\u884c\u771f\u7684\u76f8\u5c0d\u8f15\u9b06\u5f88\u591a<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u8981\u5c07\u593e\u817f\u5668\u6750\u7684\u89d2\u5ea6\u8abf\u6574\u5230\u4f60\u8981\u7684\uff0c\u4ee5\u6211\u81ea\u5df1\u4f86\u8aaa\u7684\u8a71\uff0c\u6211\u6703\u76e1\u53ef\u80fd\u7684\u628a\u5916\u958b\u89d2\u5ea6\u8abf\u6574\u5230\u6211\u80fd\u9069\u61c9\u7684\u6700\u5927\u89d2\u5ea6 (\u4e0d\u8981\u5288\u817f\u5c31\u597d\uff5e)<\/p>\n\n\n\n<p>\u9019\u6a23\u5167\u6536\u808c\u7684\u6536\u7e2e\u5e45\u5ea6\u4e5f\u53ef\u4ee5\u66f4\u5927\uff0c\u5207\u8a18\uff01\u5168\u7a0b\u5c41\u80a1\u3001\u80cc\u90e8\u90fd\u8981\u8cbc\u7dca\u6905\u80cc\uff0c\u907f\u514d\u4e0b\u80cc\u7684\u4ee3\u511f<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f60\u53ef\u4ee5\u628a\u91cd\u5fc3\u653e\u5728\u64cd\u4f5c\u7684\u901f\u5ea6\u4e0a\uff0c\u5229\u7528\u5167\u6536\u808c\u7684\u529b\u91cf\u8207\u5668\u6750\u6297\u8861\uff0c\u624d\u80fd\u5b8c\u6574\u523a\u6fc0\u5230\u5927\u817f\u5167\u5074<\/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<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus_%E2%80%93_%E8%85%BF%E4%BC%B8%E5%B1%95\"><\/span><strong>Bonus &#8211; \u817f\u4f38\u5c55<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\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\/\u817f\u8e22.jpg\" alt=\"\u817f\u90e8\u8a13\u7df4 - \u817f\u4f38\u5c55\" class=\"wp-image-7415\" width=\"483\" height=\"272\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u817f\u8e22.jpg 595w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u817f\u8e22-300x169.jpg 300w\" sizes=\"(max-width: 483px) 100vw, 483px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u8aaa\u5230\u7df4\u817f\uff0c\u817f\u4f38\u5c55\u4e5f\u662f\u4e00\u5b9a\u8981\u52a0\u5165\u83dc\u55ae\u7684\uff01\u53ea\u662f\u6211\u4e0d\u6703\u628a\u817f\u4f38\u5c55\u7576\u4f5c\u662f\u6211\u7684\u4e3b\u8981\u8a13\u7df4\uff0c\u7562\u7adf\u817f\u4f38\u5c55\u662f\u55ae\u95dc\u7bc0\u52d5\u4f5c\uff0c\u5f37\u5ea6\u6bd4\u8f03\u4f4e\u4e00\u4e9b<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f60\u53ef\u4ee5\u628a\u817f\u4f38\u5c55\u653e\u5728\u80a1\u56db\u982d\u808c\u8a13\u7df4\u7684\u6700\u5f8c\u4e00\u500b\u52d5\u4f5c\uff0c\u76ee\u7684\u662f\u8981\u628a\u4f60\u7684\u5927\u817f\u524d\u5074\u5b8c\u5168\u69a8\u4e7e\uff01\u540c\u6642\u53c8\u80fd\u907f\u514d\u4f7f\u7528\u904e\u5927\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u53cd\u61c9\u8aaa\uff1a\u300c\u505a\u817f\u4f38\u5c55\u6703\u819d\u84cb\u75db\u300d\uff0c\u5927\u90e8\u5206\u539f\u56e0\u5c31\u662f\u91cd\u91cf\u4f7f\u7528\u592a\u91cd\uff0c\u6216\u662f\u6696\u8eab\u505a\u7684\u4e0d\u5920\u6240\u5c0e\u81f4\uff0c\u653e\u5728\u7df4\u817f\u6700\u5f8c\u4e00\u500b\u52d5\u4f5c\u53ef\u4ee5\u6709\u6548\u907f\u514d\u9019\u500b\u554f\u984c<\/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=\"5_%E9%80%B2%E9%9A%8E%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93\"><\/span><strong>5. \u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13<\/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\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"142\" height=\"142\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 142px) 100vw, 142px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%91-_%E6%A7%93%E9%88%B4%E7%AA%84%E8%B9%B2\"><\/span><strong>\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff11- \u69d3\u9234\u7a84\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/narrow.jpg\" alt=\"\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff11- \u69d3\u9234\u7a84\u8e72\" class=\"wp-image-7416\" width=\"580\" height=\"290\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/narrow.jpg 630w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/narrow-300x150.jpg 300w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u76f8\u6bd4\u4e00\u822c\u7684\u69d3\u9234\u6df1\u8e72\uff0c\u69d3\u9234\u7a84\u8e72\u6703\u7528\u5230\u6bd4\u8f03\u591a\u7684\u80a1\u56db\u982d\u808c\uff0c\u56e0\u70ba\u7576\u4f60\u628a\u8173\u7684\u7ad9\u8ddd\u9760\u8fd1\u5f8c\uff0c\u91cd\u5fc3\u6703\u958b\u59cb\u8f49\u79fb\u5230\u524d\u5074<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u7684\u80a1\u56db\u982d\u808c\u51fa\u529b\u6703\u6bd4\u81c0\u90e8\u9084\u8981\u591a\uff0c\u4ee3\u8868\u96e3\u5ea6\u66f4\u9ad8\uff01\u4f7f\u7528\u7684\u91cd\u91cf\u6703\u6bd4\u4e00\u822c\u69d3\u9234\u6df1\u8e72\u8f15\u5f88\u591a<\/p>\n\n\n\n<p>\u5c0d\u65bc\u6d3b\u52d5\u5ea6\u6bd4\u8f03\u5dee\u7684\u4eba\uff0c\u5efa\u8b70\u53ef\u4ee5\u7528\u53f2\u5bc6\u65af\u4f86\u9032\u884c\u69d3\u9234\u7a84\u8e72\uff0c\u6bd4\u8f03\u5b89\u5168\u4e4b\u5916\uff0c\u4e5f\u4e0d\u7528\u64d4\u5fc3\u59ff\u52e2\u8dd1\u6389\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u4e0d\u5efa\u8b70\u65b0\u624b\u7df4\u7fd2\u69d3\u9234\u7a84\u8e72\u9019\u500b\u52d5\u4f5c\uff0c\u6709\u4e00\u5b9a\u8a13\u7df4\u5e74\u8cc7\uff0c\u540c\u6642\u53c8\u60f3\u52a0\u5f37\u817f\u524d\u5074\u8a13\u7df4\u7684\u4eba\u518d\u9032\u884c<\/span><\/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=\"%E9%80%B2%E9%9A%8E%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%92_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2\"><\/span><strong>\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff12 \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/buga.jpg\" alt=\"\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff12 \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\" class=\"wp-image-7417\" width=\"540\" height=\"303\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/buga.jpg 568w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/buga-300x168.jpg 300w\" sizes=\"(max-width: 540px) 100vw, 540px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/\" target=\"_blank\" rel=\"noopener\" title=\"\u5206\u817f\u8e72\">\u5206\u817f\u8e72<\/a><\/strong>\u4e00\u76f4\u4ee5\u4f86\u90fd\u662f\u975e\u5e38\u597d\u7684\u817f\u90e8\u8a13\u7df4\uff0c\u4e5f\u6709\u4e0d\u5c11\u4eba\u662f\u628a\u5206\u817f\u8e72\u7576\u4f5c\u529f\u80fd\u6027\u8a13\u7df4\u7684\uff0c\u4f46\u6211\u6703\u628a\u5b83\u64fa\u5728\u9032\u968e\u817f\u90e8\u8a13\u7df4\u9019\u908a<\/p>\n\n\n\n<p>\u56e0\u70ba\u55ae\u5074\u7684\u817f\u90e8\u8a13\u7df4\uff0c\u5c0d\u65bc\u5f88\u591a\u65b0\u624b\u4f86\u8aaa\u5176\u5be6\u7a69\u5b9a\u6027\u9084\u4e0d\u592a\u5920\uff0c\u5bb9\u6613\u8b8a\u6210\u662f\u9760\u819d\u84cb\u5728\u4ee3\u511f\u3001\u611f\u5230\u95dc\u7bc0\u7684\u4e0d\u9069<\/p>\n\n\n\n<p>\u5efa\u8b70\u65b0\u624b\u5148\u628a\u524d\u9762\u7684\u57fa\u790e\u817f\u90e8\u8a13\u7df4\uff34\uff2f\uff30\uff13\u505a\u719f\u4e4b\u5f8c\uff0c\u518d\u8003\u616e\u9019\u7a2e\u55ae\u8173\u5f0f\u7684\u7df4\u817f\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"CaokXkLOiw\"><a href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/\">\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/bulgarian-split-squats\/embed\/#?secret=CaokXkLOiw\" data-secret=\"CaokXkLOiw\" 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=\"%E9%80%B2%E9%9A%8E%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93_%E5%96%AE%E8%85%B3%E7%A1%AC%E8%88%89\"><\/span><strong>\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13 \u55ae\u8173\u786c\u8209<\/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<\/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\/sing.jpg\" alt=\"\u9032\u968e\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30\uff13 \u55ae\u8173\u786c\u8209\" class=\"wp-image-7418\" width=\"357\" height=\"310\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/sing.jpg 378w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/sing-300x260.jpg 300w\" sizes=\"(max-width: 357px) 100vw, 357px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u55ae\u8173\u786c\u8209\u662f\u975e\u5e38\u9700\u8981\u8eab\u9ad4\u5e73\u8861\u7684\u52d5\u4f5c\uff0c\u5426\u5247\u975e\u5e38\u5bb9\u6613\u6454\u5012\u3001\u8eab\u9ad4\u5de6\u53f3\u6416\u6643\uff01\u4e0d\u53ea\u53ef\u4ee5\u91dd\u5c0d\u817f\u5f8c\u5074\u8a13\u7df4\uff0c\u9084\u53ef\u4ee5\u9806\u4fbf\u7df4\u7df4\u4f60\u7684\u5e73\u8861\u611f<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u8981\u628a\u91cd\u5fc3\u90fd\u653e\u5728\u55ae\u5074\u817f\u5f8c\u808c\u7fa4\u4e0a\uff0c\u6240\u4ee5\u96e3\u5ea6\u6703\u6bd4\u8f03\u9ad8\uff0c\u4e0d\u9700\u8981\u592a\u5927\u7684\u91cd\u91cf\u5c31\u80fd\u597d\u597d\u523a\u6fc0\u5230\u817f\u5f8c\u5074<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f60\u53ef\u4ee5\u628a\u524d\u9762\u6240\u6709\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\u505a\u5b8c\u5f8c\uff0c\u518d\u52a0\u500b\u5e7e\u7d44\u55ae\u817f\u786c\u8209\u4f86\u52a0\u5f37\u817f\u5f8c\u808c\u7fa4\uff0c\u69a8\u4e7e\u4f60\u7684\u8195\u7e69\u808c\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>6. \u817f\u90e8\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4ee5\u4e0b\u662f\u63a8\u85a6\u7d66\u65b0\u624b\u7684\u7df4\u817f\u83dc\u55ae \u2193<\/p>\n\n\n\n<p>  \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"122\" height=\"122\" 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: 122px) 100vw, 122px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6df1\u8e72<\/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\">\u76f8\u64b2\u6df1\u8e72<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u817f\u4f38\u5c55<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5668\u68b0\u593e\u817f<\/td><\/tr><tr><td>\u6696\u8eab<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7a7a\u69d310*2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7a7a\u69d310*2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5f92\u624b10*2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\uff0d<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><tr><td>\u6b63\u5f0f\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6162\u6162\u6696\u8eab\u4e0a\u53bb<br>\u6b63\u5f0f\u7d44 : 10*3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6162\u6162\u6696\u8eab\u4e0a\u53bb<br>\u6b63\u5f0f\u7d44 : 10*3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6b63\u5f0f\u7d44 : 10*2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6b63\u5f0f\u7d44 : 12*2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6b63\u5f0f\u7d44 : 12*2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u524d\u9762\u4e00\u958b\u59cb\u9084\u6709\u5f88\u591a\u529b\u6c23\u7684\u6642\u5019\uff0c\u6211\u6703\u591a\u5b89\u6392\u4e00\u4e9b\u591a\u95dc\u7bc0\u7df4\u817f\u52d5\u4f5c\uff0c\u6700\u5f8c\u518d\u4ee5\u55ae\u95dc\u7bc0\u7684\u52d5\u4f5c\u4f86\u6536\u5c3e\uff0c\u5fb9\u5e95\u5c07\u4f60\u7684\u817f\u8a13\u7df4\u5b8c\u7562<\/p>\n\n\n\n<p>\u524d\u9762\u7684\u591a\u95dc\u7bc0\u52d5\u4f5c\u56e0\u70ba\u4f7f\u7528\u91cd\u91cf\u6703\u6bd4\u8f03\u5927\u3001\u9700\u8981\u5168\u8eab\u7684\u5354\u8abf\uff0c\u5efa\u8b70\u6162\u6162\u6696\u8eab\u3001\u52a0\u91cd\u4e0a\u53bb\uff0c\u907f\u514d\u808c\u8089\u9084\u6c92\u6709\u8db3\u5920\u7684\u795e\u7d93\u9023\u7d50\uff0c\u5c0e\u81f4\u53d7\u50b7<\/p>\n\n\n\n<p>\u5f8c\u9762\u5269\u4e0b\u7684\u52d5\u4f5c\u5247\u56e0\u70ba\u524d\u9762\u5df2\u7d93\u628a\u817f\u71b1\u958b\u4e86\uff0c\u53c8\u6bd4\u8f03\u504f\u5411\u65bc\u55ae\u95dc\u7bc0\u52d5\u4f5c\uff0c\u56e0\u6b64\u53ef\u4ee5\u76f4\u63a5\u9032\u5165\u6b63\u5f0f\u7d44\u662f\u6c92\u554f\u984c\u7684\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u628a\u6bcf\u500b\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\u90fd\u505a\u5b8c\u6574\uff0c\u628a\u63e1\u6bcf\u4e00\u4e0b\u523a\u6fc0\u817f\u90e8\u7684\u6a5f\u6703\uff01\u4f60\u7684\u817f\u624d\u6703\u6162\u6162\u8b8a\u5927\u3001\u8b8a\u7c97<\/span><\/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=\"7_%E5%B8%B8%E8%A6%8B%E7%9A%84%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\"><\/span><strong>7. \u5e38\u898b\u7684\u817f\u90e8\u8a13\u7df4\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4e86\u89e3\u6709\u54ea\u4e9b\u817f\u90e8\u8a13\u7df4\u52d5\u4f5c\u5f8c\uff0c\u9ad8\u54c1\u8cea\u7684\u817f\u90e8\u8a13\u7df4\u5f88\u91cd\u8981\uff01\u907f\u514d\u53d7\u50b7\u66f4\u662f\u4f60\u9700\u8981\u6ce8\u610f\u7684\uff0c\u548c\u6211\u4e00\u8d77\u4f86\u6aa2\u67e5\u770b\u770b\u6709\u54ea\u4e9b\u932f\u8aa4\u52d5\u4f5c \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"126\" height=\"126\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-150x150.png 150w\" sizes=\"(max-width: 126px) 100vw, 126px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A41_%E9%81%8E%E5%BA%A6%E5%80%9F%E5%8A%9B\"><\/span><strong>\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa41 \u904e\u5ea6\u501f\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000    \u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7df4\u817f\u5e38\u898b\u932f\u8aa4\u7b2c\u4e00\u540d\uff01\u9435\u5b9a\u5c31\u662f\u904e\u5ea6\u501f\u529b\u4e86\uff01\u9084\u6709\u53ef\u80fd\u8b93\u55ae\u95dc\u7bc0\u52d5\u4f5c\uff0c\u77ac\u9593\u8b8a\u6210\u5168\u8eab\u6027\u7684\u591a\u95dc\u7bc0\u7df4\u817f\u52d5\u4f5c\uff5eXD<\/p>\n\n\n\n<p>\u6416\u6643\u7684\u8eab\u9ad4\u4e0d\u53ea\u6703\u8b93\u4f60\u7121\u6cd5\u5c08\u6ce8\u5728\u817f\u90e8\u7684\u6536\u7e2e\u4e0a\uff0c\u9084\u6709\u53ef\u80fd\u4ee3\u511f\u5230\u4e0b\u80cc\u3001\u8170\u90e8\uff0c\u4e5f\u662f\u5c0e\u81f4\u817f\u7df4\u4e0d\u5927\u7684\u5143\u5147<\/p>\n\n\n\n<p>\u7576\u4f60\u5728\u7df4\u817f\u6642\uff0c\u61c9\u8a72\u60f3\u8457\u8a72\u600e\u9ebc\u505a\uff0c\u624d\u80fd\u628a\u5f35\u529b\u96c6\u4e2d\u5728\u817f\u4e0a\uff1f\u6211\u8981\u600e\u9ebc\u611f\u53d7\u817f\u7684\u767c\u529b\uff1f\u800c\u4e0d\u662f\u6211\u80fd\u505a\u591a\u91cd<\/p>\n\n\n\n<p>\u653e\u4e0b\u4e4b\u524d\u6709\u7684\u5c0a\u56b4\uff0c\u597d\u597d\u628a\u52d5\u4f5c\u505a\u78ba\u5be6\uff0c\u8001\u5be6\u8aaa\uff1a\u300c\u4f60\u6709\u4e00\u5c0d\u7c97\u58ef\u7684\u5927\u817f\uff0c\u5373\u4f7f\u505a\u518d\u8f15\uff0c\u5225\u4eba\u4e5f\u6703\u5c0d\u4f60\u5145\u6eff\u8457\u5d07\u62dc\u4e4b\u5fc3\u300d\uff0c\u5225\u518d\u88ab\u91cd\u91cf\u7d66\u7d81\u67b6\u4e86<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A42_%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E5%89%8D%E5%82%BE%E3%80%81%E9%A7%9D%E8%83%8C\"><\/span><strong>\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa42 \u8eab\u9ad4\u904e\u5ea6\u524d\u50be\u3001\u99dd\u80cc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u99dd\u80cc\u3001\u8eab\u9ad4\u524d\u50be\u6700\u5e38\u51fa\u73fe\u5728\u300c\u8e72\u300d\u7684\u52d5\u4f5c\uff0c\u5927\u90e8\u5206\u90fd\u662f\u56e0\u70ba\u4e0d\u77e5\u9053\u600e\u9ebc\u6838\u5fc3\u767c\u529b\uff0c\u6b21\u4e4b\u5247\u662f\u4e0d\u77e5\u600e\u9ebc\u9ad6\u767c\u529b<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e5f\u6709\u9019\u4e9b\u554f\u984c\u7684\u8a71\uff0c\u6211\u6703\u5efa\u8b70\u505c\u6b62\u7e7c\u7e8c\u5f80\u4e0a\u589e\u52a0\u91cd\u91cf\uff01\u76f8\u53cd\u7684\uff0c\u4f60\u61c9\u8a72\u91cd\u65b0\u9000\u5230\u7a7a\u69d3\u4f86\u7df4\u7fd2\u59ff\u52e2<\/p>\n\n\n\n<p>\u5426\u5247\u9577\u671f\u7684\u4e0d\u826f\u59ff\u52e2\uff0c\u5f88\u5bb9\u6613\u5c0e\u81f4\u4f60\u7684\u4e0b\u80cc\u58d3\u529b\u904e\u5927\u3001\u53d7\u50b7\uff0c\u591a\u7df4\u7fd2\u600e\u9ebc\u4fdd\u6301\u810a\u690e\u4e2d\u7acb\u3001\u555f\u52d5\u9ad6\u90e8\u624d\u662f\u6700\u91cd\u8981\u7684<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A43_%E4%B8%8B%E8%83%8C%E9%81%8E%E5%BA%A6%E4%BB%A3%E5%84%9F\"><\/span><strong>\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa43 \u4e0b\u80cc\u904e\u5ea6\u4ee3\u511f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u6df1\u8e72\u6642\u555f\u52d5\u9ad6\u90e8\u662f\u975e\u5e38\u597d\u7684\u4e00\u4ef6\u4e8b\uff0c\u4f46\u7576\u4f60\u904e\u5ea6\u62f1\u8170\u6642\uff0c\u53cd\u800c\u6703\u628a\u58d3\u529b\u90fd\u96c6\u4e2d\u5728\u4f60\u7684\u4e0b\u80cc<\/p>\n\n\n\n<p>\u4e4d\u770b\u4e4b\u4e0b\u597d\u50cf\u662f\u6b63\u78ba\u52d5\u4f5c\uff0c\u4f46\u5982\u679c\u4f60\u4ed4\u7d30\u770b\u7684\u8a71\uff0c\u5176\u5be6\u6703\u767c\u73fe\u5f71\u7247\u4e2d\u8170\u90e8\u662f\u6709\u523b\u610f\u5411\u524d\u62f1\u7684<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u53cd\u61c9\u81ea\u5df1\u660e\u660e\u77e5\u9053\u600e\u9ebc\u6df1\u8e72\uff0c\u4f46\u537b\u5e38\u5e38\u611f\u5230\u4e0b\u80cc\u9178\u75db\uff0c\u5f88\u5927\u7684\u539f\u56e0\u5c31\u662f\u4f60\u7684\u4e0b\u80cc\u51fa\u529b\u904e\u5ea6\uff01<\/p>\n\n\n\n<p>\u5efa\u8b70\u7a0d\u5fae\u964d\u91cd\u4e00\u4e9b\uff0c\u91cd\u65b0\u8abf\u6574\u810a\u690e\u4e2d\u7acb\u4f4d\u7f6e\uff0c\u624d\u4e0d\u6703\u6bcf\u6b21\u6df1\u8e72\u5b8c\u90fd\u820a\u50b7\u5fa9\u767c<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"luLy6dfO12\"><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=luLy6dfO12\" data-secret=\"luLy6dfO12\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A44_%E8%86%9D%E8%93%8B%E4%B8%8D%E7%A9%A9%E5%AE%9A\"><\/span><strong>\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa44 \u819d\u84cb\u4e0d\u7a69\u5b9a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u662f\u819d\u84cb\u5167\u6263\u3001\u819d\u84cb\u904e\u5ea6\u5916\u7ffb\u3001\u819d\u84cb\u5de6\u53f3\u6416\u6643\uff0c\u90fd\u662f\u819d\u84cb\u4e0d\u7a69\u5b9a\u7684\u8c61\u5fb5\uff01\u901a\u5e38\u6703\u6709\u9019\u7a2e\u73fe\u8c61\u7522\u751f\uff0c\u5927\u591a\u548c\u4f7f\u7528\u7684\u91cd\u91cf\u6709\u95dc<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u767c\u73fe\u81ea\u5df1\u505a\u5230\u67d0\u500b\u5927\u91cd\u91cf\u817f\u8e72\u6642\uff0c\u819d\u84cb\u6709\u8f15\u5fae\u7684\u6416\u6643\u73fe\u8c61\uff0c\u9019\u6642\u4f60\u53ef\u4ee5\u52a0\u5165<a href=\"https:\/\/physicfit.com\/knee-pads\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/knee-pads\/\">\u8b77\u819d<\/a>\u7684\u914d\u6234\uff0c\u4f46\u524d\u63d0\u662f\u4f60\u5c0d\u65bc\u52d5\u4f5c\u662f\u5f88\u6709\u628a\u63e1\u7684<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u767c\u73fe\u5728\u505a\u817f\u8e72\u6642\uff0c\u819d\u84cb\u660e\u986f\u6643\u52d5\uff0c\u751a\u81f3\u51fa\u73fe\u5167\u6263\u7684\u60c5\u5f62\uff0c\u9019\u6642\u5c31\u61c9\u8a72\u597d\u597d\u5be9\u8996\u3001\u8abf\u6574\u4e00\u4e0b\u52d5\u4f5c\u4e86\uff01\u8b77\u819d\u4e26\u4e0d\u80fd\u5e6b\u52a9\u4f60\u5b8c\u5168\u6839\u6cbb<\/p>\n\n\n\n<p>\u4e0d\u7ba1\u4f60\u4eca\u5929\u7df4\u817f\u6709\u6c92\u6709\u914d\u6234\u8b77\u819d\uff0c\u6211\u90fd\u5e0c\u671b\u4f60\u7684\u819d\u84cb\u5168\u7a0b\u90fd\u662f\u4fdd\u6301\u7a69\u5b9a\uff0c\u4e14\u548c\u8173\u5c16\u65b9\u5411\u662f\u4e00\u81f4\u7684\uff0c\u624d\u80fd\u907f\u514d\u53d7\u50b7\u7684\u98a8\u96aa<\/p>\n\n\n\n<p>\u3000\u3000<\/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\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A45_%E6%AF%8F%E4%B8%80%E4%B8%8B%E9%83%BD%E9%8E%96%E6%AD%BB%E8%86%9D%E8%93%8B\"><\/span><strong>\u817f\u90e8\u8a13\u7df4\uff03\u932f\u8aa45 \u6bcf\u4e00\u4e0b\u90fd\u9396\u6b7b\u819d\u84cb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9664\u975e\u4f60\u771f\u7684\u7df4\u5230\u7b2c8\u30019\u4e0b\u975e\u5e38\u7d2f&#8230; \u60f3\u8b93\u8173\u7a0d\u5fae\u4f11\u606f\u4e00\u4e0b\uff0c\u5426\u5247\u90fd\u4e0d\u5efa\u8b70\u628a\u819d\u84cb\u9396\u6b7b\uff01\u4e00\u65b9\u9762\u9019\u6a23\u7b49\u65bc\u817f\u90e8\u5931\u53bb\u5f35\u529b\uff0c\u53e6\u4e00\u65b9\u9762\u662f\u5f88\u5371\u96aa<\/p>\n\n\n\n<p>\u8f15\u91cd\u91cf\u53ef\u80fd\u9084\u6c92\u4e8b\uff0c\u4f46\u5982\u679c\u4f60\u4eca\u5929\u662f\u4f7f\u7528\u5927\u91cd\u91cf\u7df4\u817f\uff0c\u53c8\u6709\u819d\u84cb\u9396\u6b7b\u7684\u7fd2\u6163\uff0c\u5c31\u975e\u5e38\u6709\u53ef\u80fd\u767c\u751f\u50cf\u7db2\u8def\u4e0a\u8173\u65b7\u6389\u7684\u60c5\u5f62&#8230;<\/p>\n\n\n\n<p>\u6211\u5011\u4eba\u9ad4\u95dc\u7bc0\u662f\u975e\u5e38\u8106\u5f31\u7684\uff0c\u819d\u95dc\u7bc0\u4e5f\u4e0d\u4f8b\u5916\uff0c\u597d\u597d\u4fdd\u8b77\u5b83\uff0c\u624d\u80fd\u8b93\u4f60\u7df4\u5f97\u66f4\u9577\u4e45\uff01\u540c\u6642\u4fdd\u6301\u817f\u90e8\u6301\u7e8c\u53d7\u529b\u7684\u72c0\u614b<\/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_%E7%B7%B4%E8%85%BF%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CFAQ\"><\/span><strong>8. \u7df4\u817f\u5e38\u898b\u554f\u984cFAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"122\" height=\"122\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-150x150.png 150w\" sizes=\"(max-width: 122px) 100vw, 122px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E4%B8%8D%E7%B7%B4%E8%85%BF%EF%BC%8C%E6%9C%83%E5%BD%B1%E9%9F%BF%E4%B8%8A%E8%82%A2%E7%99%BC%E5%B1%95%E5%97%8E%EF%BC%9F\"><\/span><strong>Q1\uff1a\u4e0d\u7df4\u817f\uff0c\u6703\u5f71\u97ff\u4e0a\u80a2\u767c\u5c55\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u67d0\u4e9b\u5c64\u9762\u4e0a\uff0c\u6211\u8a8d\u70ba\u4e0d\u7df4\u817f\u662f\u6703\u5f71\u97ff\u4e0a\u80a2\u767c\u5c55\u7684\uff01\u7576\u4f60\u5728\u9032\u884c\u5927\u91cd\u91cf\u4e0a\u80a2\u8a13\u7df4\u6642<\/p>\n\n\n\n<p>\u5982\uff1a\u69d3\u9234\u5212\u8239\u3001\u69d3\u9234\u81e5\u63a8&#8230; \u9019\u6642\u5982\u679c\u4f60\u6c92\u6709\u7a69\u5b9a\u3001\u5f37\u58ef\u7684\u5927\u817f\uff0c\u5f88\u5bb9\u6613\u9020\u6210\u8eab\u9ad4\u6416\u6643\u3001\u529b\u91cf\u50b3\u5c0e\u4e0d\u9806\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u5c0e\u81f4\u4f60\u6240\u505a\u7684\u4e0a\u80a2\u8a13\u7df4\u91cd\u91cf\u4e00\u76f4\u5361\u95dc&#8230; \u4f46\u540c\u6a23\u4e5f\u6709\u4e0d\u7df4\u817f\uff0c\u4e0a\u534a\u8eab\u537b\u5f88\u58ef\u7684\u4eba\uff0c\u6211\u8a8d\u70ba\u5dee\u7570\u53ef\u80fd\u5c31\u5728\u65bc\u6642\u9593\u7684\u9577\u77ed<\/p>\n\n\n\n<p>\u5f37\u58ef\u7684\u5927\u817f\u53ef\u4ee5\u5e6b\u52a9\u4f60\u7d2f\u7a4d\u4e0a\u80a2\u8a13\u7df4\u5bb9\u91cf\uff0c\u4e0a\u534a\u8eab\u7684\u9032\u6b65\u4e5f\u6703\u6bd4\u8f03\u5feb\uff0c\u53cd\u4e4b\u5247\u9700\u8981\u66f4\u591a\u6642\u9593\u4f86\u7d2f\u7a4d\u8089\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%E7%B7%B4%E5%AE%8C%E8%85%BF%EF%BC%8C%E9%9A%94%E5%A4%A9%E9%82%84%E8%A6%81%E4%B8%8A%E7%8F%AD%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q2\uff1a\u7df4\u5b8c\u817f\uff0c\u9694\u5929\u9084\u8981\u4e0a\u73ed\u8a72\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u77e5\u9053\u5f88\u591a\u5b78\u751f\u3001\u4e0a\u73ed\u65cf\u7684\u5de5\u4f5c\u90fd\u9700\u8981\u4e00\u76f4\u8d70\u8def\u3001\u4e0a\u4e0b\u6a13\u68af\uff0c\u7df4\u5b8c\u817f\u9694\u5929\u771f\u7684\u6703\u975e\u5e38\u75db\u82e6\uff01\u6211\u81ea\u5df1\u4e5f\u89aa\u8eab\u9ad4\u6703\u904e<\/p>\n\n\n\n<p>\u65b0\u624b\u4e00\u958b\u59cb\u7df4\u817f\u6703\u9700\u8981\u6bd4\u8f03\u591a\u6642\u9593\u4f86\u9069\u61c9\u3001\u4fee\u5fa9\u808c\u8089\uff0c\u6709\u6642\u5019\u817f\u9084\u6703\u75db\u500b3\uff5e4\u5929\u624d\u597d\uff0c\u56e0\u6b64\u5efa\u8b70\u4f60\u53ef\u4ee5\u628a\u7df4\u817f\u65e5\u5b89\u6392\u5728\u79ae\u62dc\u4e94\uff0c\u5047\u65e5\u5c31\u597d\u597d\u4f11\u606f<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u771f\u7684\u771f\u7684\u53ea\u6709\u5e73\u5e38\u53ef\u4ee5\u7df4\u817f\uff0c\u9694\u5929\u4e0a\u73ed\u8d70\u8def\u6703\u5f88\u75db\u82e6\uff0c\u4f46\u53c8\u4e0d\u60f3\u653e\u68c4\u817f\u90e8\u8a13\u7df4\uff0c\u6211\u6703\u5efa\u8b70\u4e00\u958b\u59cb\u4e0d\u8981\u60f3\u8457\u8981\u628a\u817f\u64cd\u7206<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5148\u5f9e\u7c21\u55ae\u76843\u500b\u7df4\u817f\u52d5\u4f5c\u958b\u59cb\u7df4\u7fd2\uff0c\u8b93\u81ea\u5df1\u7684\u817f\u90e8\u795e\u7d93\u9023\u7d50\u6162\u6162\u9069\u61c9\uff0c\u4e4b\u5f8c\u518d\u589e\u52a0\u8a13\u7df4\u91cf\uff0c\u4e5f\u662f\u4e00\u500b\u4e0d\u932f\u7684\u9577\u9060\u4e4b\u8a08\u54e6\uff5e<\/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%AF%E4%BB%A5%E5%8F%AA%E7%94%A8%E8%BC%95%E9%87%8D%E9%87%8F%E4%BE%86%E7%B7%B4%E8%85%BF%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a\u53ef\u4ee5\u53ea\u7528\u8f15\u91cd\u91cf\u4f86\u7df4\u817f\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u8981\u770b\u4f60\u7df4\u817f\u7684\u76ee\u7684\u662f\u4ec0\u9ebc\uff0c\u5982\u679c\u4f60\u4eca\u5929\u7684\u76ee\u7684\u53ea\u662f\u8981\u7dad\u6301\u817f\u90e8\u57fa\u672c\u808c\u529b\uff0c\u8f15\u91cd\u91cf\u8a13\u7df4\u662f\u7d55\u5c0d\u6c92\u6709\u554f\u984c\u7684<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u4eca\u5929\u662f\u60f3\u589e\u52a0\u817f\u90e8\u529b\u91cf\u3001\u628a\u817f\u7df4\u5927\u7684\u8a71\uff0c\u9084\u662f\u5efa\u8b70\u9078\u64c7\u4f60\u80fd\u505a8\uff5e12\u4e0b\u7684\u91cd\u91cf\uff0c\u96a8\u6642\u9593\u6162\u6162\u5f80\u4e0a\u52a0\u91cd<\/p>\n\n\n\n<p>\u5426\u5247\u4e00\u76f4\u7dad\u6301\u4e00\u6a23\u7684\u91cd\u91cf\u3001\u6b21\u6578\u7df4\u817f\u7684\u8a71\uff0c\u662f\u975e\u5e38\u96e3\u9054\u5230\u817f\u90e8\u808c\u80a5\u5927\u6548\u679c\u7684\uff01<\/p>\n\n\n\n<p>\u5728\u4f60\u80fd\u7dad\u6301\u52d5\u4f5c\u7a69\u5b9a\u7684\u60c5\u6cc1\u4e0b\uff0c\u76e1\u53ef\u80fd\u505a\u5230\u6700\u91cd\uff0c\u6709\u8db3\u5920\u7684\u523a\u6fc0\u689d\u4ef6\uff0c\u624d\u80fd\u5e6b\u52a9\u817f\u90e8\u751f\u9577<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E5%8F%AF%E4%BB%A5%E5%8F%AA%E7%94%A8%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%A2%B0%E7%B7%B4%E8%85%BF%E5%97%8E%EF%BC%9F\"><\/span><strong>Q4\uff1a\u53ef\u4ee5\u53ea\u7528\u56fa\u5b9a\u5f0f\u5668\u68b0\u7df4\u817f\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\uff0c\u7d55\u5c0d\u4e5f\u662f\u53ef\u4ee5\u9760\u5668\u68b0\u628a\u817f\u7df4\u5927\u7684\uff01\u4f46\u6211\u6703\u89ba\u5f97\u6709\u9ede\u53ef\u60dc\uff0c\u4f60\u6703\u56e0\u6b64\u932f\u904e\u4e00\u4e9b\u7df4\u7fd2\u5168\u8eab\u7a69\u5b9a\u6027\u7684\u6a5f\u6703<\/p>\n\n\n\n<p>\u5668\u68b0\u7df4\u817f\u6c92\u6709\u4e0d\u597d\uff0c\u4f60\u4e00\u6a23\u53ef\u4ee5\u6162\u6162\u5f80\u4e0a\u589e\u52a0\u91cd\u91cf\uff0c\u540c\u6642\u53c8\u6bd4\u81ea\u7531\u91cd\u91cf\u5b89\u5168\u4e00\u9ede\uff0c\u807d\u8d77\u4f86\u662f\u512a\u9ede\u6eff\u6eff\u6c92\u932f<\/p>\n\n\n\n<p>\u4f46\u6211\u8a8d\u70ba\u81ea\u7531\u91cd\u91cf\u3001\u5668\u68b0\u8a13\u7df4\u90fd\u52a0\u5165\u4f60\u7684\u7df4\u817f\u83dc\u55ae\uff0c\u5c0d\u65bc\u817f\u90e8\u589e\u9577\u6703\u66f4\u6709\u5e6b\u52a9\uff0c\u7df4\u8d77\u4f86\u4e5f\u4e0d\u6703\u67af\u71e5\u4e4f\u5473<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E5%A4%9A%E4%B9%85%E7%B7%B4%E4%B8%80%E6%AC%A1%E8%85%BF%EF%BC%8C%E5%B0%8D%E6%96%BC%E8%85%BF%E9%83%A8%E8%82%8C%E8%82%A5%E5%A4%A7%E7%9A%84%E6%95%88%E6%9E%9C%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\"><\/span><strong>Q5\uff1a\u591a\u4e45\u7df4\u4e00\u6b21\u817f\uff0c\u5c0d\u65bc\u817f\u90e8\u808c\u80a5\u5927\u7684\u6548\u679c\u6bd4\u8f03\u597d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u817f\u90e8\u808c\u8089\u589e\u9577\u7684\u901f\u5ea6\u5176\u5be6\u4e0d\u5982\u4f60\u60f3\u50cf\u4e2d\u7684\u5feb\uff0c\u65b0\u624b\u4e00\u958b\u59cb\u4e00\u5b9a\u662f\u5efa\u8b70\u5f9e\u4e00\u500b\u79ae\u62dc\u7df4\u4e00\u6b21\u817f\u958b\u59cb<\/p>\n\n\n\n<p>\u7b49\u5230\u4f60\u7684\u817f\u6162\u6162\u9069\u61c9\u8a13\u7df4\u5f37\u5ea6\u5f8c\uff0c\u6240\u9700\u7684\u4fee\u5fa9\u6642\u9593\u4e5f\u6703\u8d8a\u4f86\u8d8a\u77ed\uff0c\u9019\u6642\u4f60\u53ef\u4ee5\u8003\u616e\u4e00\u500b\u79ae\u62dc\u7df4\u5169\u6b21\u817f<\/p>\n\n\n\n<p>\u9664\u975e\u4f60\u771f\u7684\u9047\u5230\u5feb\u6bd4\u8cfd\u7684\u968e\u6bb5\uff0c\u5426\u5247\u6211\u4e0d\u592a\u5efa\u8b70\u4e00\u500b\u79ae\u62dc\u7df4\u817f\u52303\u6b21\u4ee5\u4e0a\uff0c\u808c\u8089\u5f88\u6709\u53ef\u80fd\u904e\u5ea6\u75b2\u52de<\/p>\n\n\n\n<p>\u624e\u624e\u5be6\u5be6\u7684\u5b8c\u6210\u6bcf\u6b21\u817f\u90e8\u8a13\u7df4\uff0c\u6700\u5f8c\u5230\u4e00\u500b\u79ae\u62dc\u7df4\u5169\u6b21\u817f\uff0c\u5c46\u6642\u7684\u4f60\u5c31\u6703\u6709\u975e\u5e38\u9a5a\u4eba\u7684\u68d2\u68d2\u817f\u4e86\uff01<\/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=\"Q6%EF%BC%9A%E7%B7%B4%E8%85%BF%E7%9C%9F%E7%9A%84%E6%9C%89%E5%8A%A9%E6%96%BC%E7%9D%AA%E5%9B%BA%E9%85%AE%E5%88%86%E6%B3%8C%E5%97%8E%EF%BC%9F\"><\/span><strong>Q6\uff1a\u7df4\u817f\u771f\u7684\u6709\u52a9\u65bc\u776a\u56fa\u916e\u5206\u6ccc\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u662f\u7684\uff0c\u7df4\u817f\u7684\u78ba\u6709\u52a9\u65bc\u589e\u52a0\u776a\u56fa\u916e\u7684\u5206\u6ccc\uff0c\u4f46\u5206\u6ccc\u7684\u91cf\u5176\u5be6\u662f\u5f88\u5c11\u7684\uff0c\u4eba\u9ad4\u5167\u6c92\u6709\u4efb\u4f55\u4e00\u7a2e\u6fc0\u7d20\u662f\u53ef\u4ee5\u7a81\u7136\u5927\u91cf\u5206\u6ccc\u7684\uff01<\/p>\n\n\n\n<p>\u518d\u4f86\u4f60\u53ef\u80fd\u6703\u554f\uff1a\u300c\u90a3\u65e2\u7136\u5206\u6ccc\u776a\u56fa\u916e\u4e86\uff0c\u6211\u7684\u808c\u8089\u6703\u56e0\u6b64\u9577\u66f4\u5927\u55ce\uff1f\u300d\uff0c\u5176\u5be6\u4e26\u4e0d\u6703\u56e0\u70ba\u4f60\u7df4\u817f\uff0c\u8eab\u9ad4\u67d0\u500b\u90e8\u4f4d\u7684\u808c\u8089\u5c31\u7a81\u98db\u731b\u9032<\/p>\n\n\n\n<p>\u56e0\u70ba\u776a\u56fa\u916e\u4e26\u4e0d\u662f\u4e3b\u8981\u9032\u884c\u808c\u8089\u5408\u6210\u7684\u6fc0\u7d20\uff0c\u4eba\u9ad4\u5167\u6709\u975e\u5e38\u591a\u6fc0\u7d20\u6703\u5f71\u97ff\u808c\u8089\u7684\u5408\u6210\u4ee3\u8b1d\uff0c\u776a\u56fa\u916e\u662f\u5176\u4e2d\u4e4b\u4e00<\/p>\n\n\n\n<p>\u807d\u5230\u9019\u88e1\uff0c\u4f60\u6703\u660e\u767d\u300c<strong>\u7df4\u817f\u53ef\u4ee5\u5e6b\u52a9\u5206\u6ccc\u776a\u56fa\u916e\uff0c\u4f46\u7d55\u5c0d\u4e0d\u662f\u8b93\u808c\u8089\u6210\u9577\u7684\u4e3b\u56e0<\/strong>\u300d\uff0c\u60f3\u8981\u8b93\u8eab\u4e0a\u6bcf\u584a\u808c\u8089\u8b8a\u5927\uff0c\u5c31\u61c9\u8a72\u597d\u597d\u935b\u7df4\u3001\u4f11\u606f<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q7%EF%BC%9A%E7%B7%B4%E8%85%BF%E6%99%82%EF%BC%8C%E7%82%BA%E4%BB%80%E9%BA%BC%E6%9C%83%E9%A0%AD%E6%9A%88%EF%BC%9F\"><\/span><strong>Q7\uff1a\u7df4\u817f\u6642\uff0c\u70ba\u4ec0\u9ebc\u6703\u982d\u6688\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7df4\u817f\u6642\u6703\u6709\u982d\u6688\u7684\u611f\u89ba\uff0c\u6709\u6642\u5019\u53ef\u80fd\u662f\u4f60\u7684\u91cd\u91cf\u505a\u592a\u91cd\uff0c\u6216\u662f\u8eab\u9ad4\u4e0b\u53bb\u7684\u901f\u5ea6\u592a\u5feb\uff0c\u5c0e\u81f4\u77ed\u66ab\u7684\u982d\u90e8\u6688\u7729<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u7df4\u817f\u53c8\u662f\u4e00\u500b\u6d88\u8017\u975e\u5e38\u5927\u7684\u904b\u52d5\uff0c\u5efa\u8b70\u5728\u817f\u90e8\u8a13\u7df4\u524d\u53ef\u4ee5\u5148\u5403\u4e00\u9ede\u6771\u897f\uff0c\u5e6b\u52a9\u63a5\u4e0b\u4f86\u7684\u904b\u52d5\u53ef\u4ee5\u66f4\u9806\u5229<\/p>\n\n\n\n<p>\u5076\u723e\u5927\u91cd\u91cf\u3001\u904b\u52d5\u6642\u904e\u5ea6\u9589\u6c23\u3001\u4e0b\u8e72\u6642\u52d5\u4f5c\u592a\u5feb\uff0c\u90fd\u5f88\u5bb9\u6613\u9020\u6210\u982d\u6688\u7684\u72c0\u6cc1\uff01\u4f46\u5982\u679c\u4f60\u4e0d\u7ba1\u600e\u9ebc\u7df4\u90fd\u6703\u982d\u6688\uff0c\u5efa\u8b70\u9084\u662f\u53bb\u770b\u500b\u91ab\u751f\u6bd4\u8f03\u597d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q8%EF%BC%9A%E5%8F%AF%E4%BB%A5%E7%B7%B4%E6%8E%89%E5%A4%A7%E8%85%BF%E5%85%A7%E5%81%B4%E8%84%82%E8%82%AA%E5%97%8E%EF%BC%9F\"><\/span><strong>Q8\uff1a\u53ef\u4ee5\u7df4\u6389\u5927\u817f\u5167\u5074\u8102\u80aa\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7df4\u817f\u6240\u5e36\u4f86\u7684\u71c3\u8102\u6548\u76ca\u975e\u5e38\u597d\uff0c\u4e00\u958b\u59cb\u7684\u78ba\u80fd\u8b93\u4f60\u9054\u5230\u6e1b\u53bb\u4e9b\u5fae\u817f\u5167\u8102\u80aa\u7684\u76ee\u7684<\/p>\n\n\n\n<p>\u4f46\u504f\u504f\u5927\u817f\u5167\u5074\u662f\u6700\u5bb9\u6613\u56e4\u7a4d\u8102\u80aa\u7684\u5730\u65b9\uff0c\u5982\u679c\u4f60\u60f3\u518d\u8b93\u5927\u817f\u5167\u5074\u4fee\u98fe\u5f97\u66f4\u6f02\u4eae\uff0c\u5efa\u8b70\u9084\u662f\u5f97\u52a0\u5165\u6709\u6c27\u904b\u52d5<\/p>\n\n\n\n<p>\u817f\u90e8\u8a13\u7df4 + \u6709\u6c27\u904b\u52d5 + \u98f2\u98df\u63a7\u5236\uff0c\u6bd4\u8d77\u53ea\u7df4\u5167\u6536\u808c\uff0c\u5c0d\u65bc\u6e1b\u53bb\u817f\u5167\u8102\u80aa\u6703\u66f4\u6709\u6548\u54e6\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=\"Q9%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E8%85%BF%E9%9A%A8%E4%BE%BF%E7%B7%B4%E5%B0%B1%E5%BE%88%E7%B2%97%EF%BC%9F\"><\/span><strong>Q9\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u817f\u96a8\u4fbf\u7df4\u5c31\u5f88\u7c97\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5176\u5be6\u628a\u817f\u7df4\u7c97\u6c92\u6709\u60f3\u50cf\u4e2d\u9019\u9ebc\u5bb9\u6613\u54e6\uff01\u5f88\u591a\u6642\u5019\u53ef\u80fd\u662f\u56e0\u70ba\u8102\u80aa + \u808c\u8089\uff0c\u8b93\u4f60\u6709\u817f\u8b8a\u5f88\u7c97\u7684\u932f\u89ba<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u64d4\u5fc3\u662f\u56e0\u70ba\u8102\u80aa\u5806\u7a4d\uff0c\u8b93\u817f\u770b\u8d77\u4f86\u5f88\u7c97\u7684\u8a71\uff0c\u5176\u5be6\u4e0d\u53ea\u7df4\u817f\uff0c\u4f60\u4e5f\u53ef\u4ee5\u5728\u8a13\u7df4\u5f8c\u52a0\u5165\u4e00\u4e9b\u6709\u6c27\u904b\u52d5<\/p>\n\n\n\n<p>\u6211\u81ea\u5df1\u4e5f\u66fe\u7d93\u8aa4\u4ee5\u70ba\u81ea\u5df1\u7684\u817f\u5f88\u7c97\uff5eXD \u4f46\u5be6\u969b\u6709\u6c27\u6e1b\u8102\u5f8c\uff0c\u767c\u73fe\u5176\u5be6\u6211\u7684\u817f\u5176\u5be6\u53ef\u4ee5\u66f4\u52fb\u7a31\u3001\u66f4\u7cbe\u58ef<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q10%EF%BC%9A%E8%85%BF%E7%B7%B4%E5%A4%AA%E7%B2%97%EF%BC%8C%E8%A4%B2%E5%AD%90%E6%9C%83%E7%A9%BF%E4%B8%8D%E9%80%B2%E5%8E%BB%E5%97%8E%EF%BC%9F\"><\/span><strong>Q10\uff1a\u817f\u7df4\u592a\u7c97\uff0c\u8932\u5b50\u6703\u7a7f\u4e0d\u9032\u53bb\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e00\u5b9a\u6703\uff01\u7576\u4f60\u628a\u817f\u7df4\u7c97\u5f8c\uff0c\u5f88\u591a\u4f60\u539f\u672c\u7a7f\u5f97\u4e0b\u7684\u8932\u5b50\u90fd\u8981\u91cd\u8cb7\uff0c\u5c24\u5176\u662f\u897f\u88dd\u8932<\/p>\n\n\n\n<p>\u6240\u4ee5\u5982\u679c\u4f60\u4eca\u5929\u7acb\u5fd7\u5c31\u662f\u8981\u628a\u817f\u7df4\u5f88\u7c97\u3001\u5f88\u5927\u7684\u8a71\uff0c\u5efa\u8b70\u8932\u5b50\u53ef\u4ee5\u4ee5\u5f48\u6027\u4f73\u7684\u70ba\u4e3b<\/p>\n\n\n\n<p>\u725b\u4ed4\u8932\u3001\u897f\u88dd\u8932&#8230; \u53ef\u80fd\u5c31\u4e0d\u592a\u9069\u5408\u4f60\u4e86\uff0c\u5c0f\u5c0f\u7684\u7d93\u9a57\u5206\u4eab\u7d66\u4f60<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q11%EF%BC%9A%E6%80%8E%E9%BA%BC%E8%AE%93%E8%85%BF%E9%83%A8%E7%B7%9A%E6%A2%9D%E7%9C%8B%E8%B5%B7%E4%BE%86%E6%9B%B4%E6%98%8E%E9%A1%AF%EF%BC%9F\"><\/span><strong>Q11\uff1a\u600e\u9ebc\u8b93\u817f\u90e8\u7dda\u689d\u770b\u8d77\u4f86\u66f4\u660e\u986f\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9996\u5148\u4f60\u9700\u8981\u7684\uff0c\u4e00\u5b9a\u662f\u9069\u7576\u7684\u6e1b\u8102\uff01\u60f3\u8981\u8b93\u808c\u8089\u7dda\u689d\u66f4\u660e\u986f\uff0c\u552f\u4e00\u7684\u4e0d\u4e8c\u6cd5\u9580\u5c31\u662f\u6e1b\u8102<\/p>\n\n\n\n<p>\u5728\u817f\u90e8\u7684\u8a13\u7df4\u4e0a\uff0c\u5efa\u8b70\u4f60\u53ef\u4ee5\u591a\u89d2\u5ea6\u7684\u53bb\u523a\u6fc0\u5b83\uff0c\u52a0\u4e0a\u5b8c\u6574\u884c\u7a0b\u7684\u817f\u90e8\u8a13\u7df4\u6536\u7e2e<\/p>\n\n\n\n<p>\u5169\u500b\u9762\u5411\u540c\u6642\u52aa\u529b\uff0c\u76f8\u4fe1\u4f60\u5f88\u5feb\u5c31\u6703\u5f97\u5230\u4f60\u60f3\u8981\u7684\u300c\u7dca\u5be6\u5927\u817f\u300d\u4e86<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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\" title=\"https:\/\/physicfit.com\/hips-training\/\">\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><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\"><\/span><strong>\u555e\u9234\u8a13\u7df4\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><\/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\/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\">\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><li><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/glute-bridge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6a4b\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f92\u624b\u5c31\u80fd\u7df4\u51fa\u7ff9\u81c0\uff01\u8170\u597d\u9178\u3001\u5c41\u80a1\u6c92\u611f\u89ba\uff1f5\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/inverted-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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<\/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 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