{"id":4619,"date":"2021-08-25T12:13:08","date_gmt":"2021-08-25T04:13:08","guid":{"rendered":"https:\/\/physicfit.com\/?p=4619"},"modified":"2022-01-24T12:28:47","modified_gmt":"2022-01-24T04:28:47","slug":"battle-rope","status":"publish","type":"post","link":"https:\/\/physicfit.com\/battle-rope\/","title":{"rendered":"\u3010\u6230\u7e69\u8a13\u7df4\u5168\u653b\u7565\u3011\uff15\u7a2e\u8b8a\u5316\u5e6b\u4f60\u71c3\u71d2\u8102\u80aa\uff01\u9ad8\u5f37\u5ea6\u6e1b\u8102\u904b\u52d5\uff0c\u5b8c\u6574\u6559\u5b78\u4e00\u6b21\u61c2"},"content":{"rendered":"\n<p>\u4f60\u53ef\u80fd\u66fe\u7d93\u5728\u5065\u8eab\u623f\u7684\u6709\u6c27\u5340\uff0c\u770b\u5230\u5169\u689d\u9ed1\u9ed1\u7684\u7e9c\u7e69\u653e\u5728\u5730\u677f\uff0c\u9019\u5230\u5e95\u662f\u4ec0\u9ebc\uff1f\u8981\u600e\u9ebc\u4f7f\u7528\uff1f<\/p>\n\n\n\n<p>\u9019\u4e9b\u9ed1\u9ed1\u7684\u7e9c\u7e69\u5176\u5be6\u662f\u6709\u540d\u5b57\u7684\uff0c\u53eb\u505a\u300c\u6230\u7e69\u300d\uff0c\u807d\u8d77\u4f86\u662f\u4e0d\u662f\u975e\u5e38\u71b1\u8840\u5462\uff01\u611f\u89ba\u597d\u50cf\u5f88\u53b2\u5bb3<\/p>\n\n\n\n<p>\u662f\u7684\uff0c\u4f60\u6c92\u6709\u8aaa\u932f\uff0c\u6230\u7e69\u5c31\u662f\u5c6c\u65bc\u4e00\u7a2e\u5168\u8eab\u6027\u3001\u9ad8\u5f37\u5ea6\u7684\u71c3\u8102\u6709\u6c27\u904b\u52d5\uff0c\u6574\u500b\u904e\u7a0b\u4e2d\u90fd\u6703\u5145\u6eff\u8457\u6230\u9b25\u611f<\/p>\n\n\n\n<p>\u6211\u5927\u6982\u77e5\u9053\u6230\u7e69\u662f\u4ec0\u9ebc\u4e86\uff0c\u4f46\u9084\u662f\u4e0d\u77e5\u9053\u600e\u9ebc\u4f7f\u7528\uff1f\u606d\u559c\u4f60\u4f86\u5c0d\u5730\u65b9\u4e86\uff01\u672c\u6587\u7684\u76ee\u7684\u5c31\u662f\u8981\u8b93\u4f60\u5b78\u6703\u6230\u7e69\u7684\u4f7f\u7528\u65b9\u5f0f \u2193<\/p>\n\n\n\n<p>\u3000   \u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form Code -->\n<script type=\"text\/javascript\" id=\"lbscript1622568\" src=\"https:\/\/lb.benchmarkemail.com\/\/tw\/code\/lbformnew.js?mFcQnoBFKMTjnGlxfLww1Fgg49YEcrgGMCwOMb6te8hACiOLlsM98g%253D%253D\"><\/script><noscript>Please enable JavaScript <br><div align=\"center\" style=\"padding-top:5px;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\"><a 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href=\"https:\/\/physicfit.com\/battle-rope\/#Step2_%E8%A6%81%E6%80%8E%E9%BA%BC%E6%8F%A1%E6%88%B0%E7%B9%A9%E5%91%A2%EF%BC%9F%E9%9B%99%E6%89%8B%E6%8F%A1%E8%B7%9D%E8%A6%81%E5%A4%9A%E5%AF%AC%EF%BC%9F\" title=\"Step2. \u8981\u600e\u9ebc\u63e1\u6230\u7e69\u5462\uff1f\u96d9\u624b\u63e1\u8ddd\u8981\u591a\u5bec\uff1f\">Step2. \u8981\u600e\u9ebc\u63e1\u6230\u7e69\u5462\uff1f\u96d9\u624b\u63e1\u8ddd\u8981\u591a\u5bec\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/battle-rope\/#Step3_%E9%96%8B%E5%A7%8B%E7%94%A9%E6%88%B0%E7%B9%A9%E5%89%8D%EF%BC%8C%E8%BA%AB%E9%AB%94%E5%A7%BF%E5%8B%A2%E8%A6%81%E6%80%8E%E9%BA%BC%E6%93%BA%EF%BC%9F\" title=\"Step3. \u958b\u59cb\u7529\u6230\u7e69\u524d\uff0c\u8eab\u9ad4\u59ff\u52e2\u8981\u600e\u9ebc\u64fa\uff1f\">Step3. \u958b\u59cb\u7529\u6230\u7e69\u524d\uff0c\u8eab\u9ad4\u59ff\u52e2\u8981\u600e\u9ebc\u64fa\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a 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ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/battle-rope\/#6_%E6%88%B0%E7%B9%A9%E8%A8%93%E7%B7%B4%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"6. \u6230\u7e69\u8a13\u7df4\uff13\u500b\u5e38\u898b\u932f\u8aa4\">6. \u6230\u7e69\u8a13\u7df4\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/battle-rope\/#%E2%9D%B6_%E6%8F%A1%E6%88%B0%E7%B9%A9%E6%8F%A1%E7%9A%84%E5%A4%AA%E7%B7%8A\" title=\"\u2776 \u63e1\u6230\u7e69\u63e1\u7684\u592a\u7dca\">\u2776 \u63e1\u6230\u7e69\u63e1\u7684\u592a\u7dca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/battle-rope\/#%E2%9D%B7_%E6%8A%8A%E6%88%B0%E7%B9%A9%E6%8B%89%E7%9A%84%E5%A4%AA%E9%81%A0\" title=\"\u2777 \u628a\u6230\u7e69\u62c9\u7684\u592a\u9060\">\u2777 \u628a\u6230\u7e69\u62c9\u7684\u592a\u9060<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/battle-rope\/#%E2%9D%B8_%E9%A7%9D%E8%83%8C%E7%94%A9%E6%88%B0%E7%B9%A9\" title=\"\u2778 \u99dd\u80cc\u7529\u6230\u7e69\">\u2778 \u99dd\u80cc\u7529\u6230\u7e69<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/battle-rope\/#7_%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F_%E2%80%93_5%E7%A8%AE\" title=\"7. \u6230\u7e69\u8b8a\u5316\u5f0f &#8211; 5\u7a2e\">7. \u6230\u7e69\u8b8a\u5316\u5f0f &#8211; 5\u7a2e<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/battle-rope\/#%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%831_%E9%9B%99%E6%89%8B%E6%B3%A2%E6%B5%AA\" title=\"\u6230\u7e69\u8b8a\u5316\u5f0f\uff031 \u96d9\u624b\u6ce2\u6d6a\">\u6230\u7e69\u8b8a\u5316\u5f0f\uff031 \u96d9\u624b\u6ce2\u6d6a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/battle-rope\/#%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%832_%E8%82%A9%E7%B9%9E%E7%92%B0\" title=\"\u6230\u7e69\u8b8a\u5316\u5f0f\uff032 \u80a9\u7e5e\u74b0\">\u6230\u7e69\u8b8a\u5316\u5f0f\uff032 \u80a9\u7e5e\u74b0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/battle-rope\/#%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%833_%E8%9B%87%E8%A1%8C\" title=\"\u6230\u7e69\u8b8a\u5316\u5f0f\uff033 \u86c7\u884c\">\u6230\u7e69\u8b8a\u5316\u5f0f\uff033 \u86c7\u884c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/battle-rope\/#%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%834_%E9%87%8D%E6%91%94\" title=\"\u6230\u7e69\u8b8a\u5316\u5f0f\uff034 \u91cd\u6454\">\u6230\u7e69\u8b8a\u5316\u5f0f\uff034 \u91cd\u6454<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/battle-rope\/#%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%835_%E6%8B%8B%E8%87%80\" title=\"\u6230\u7e69\u8b8a\u5316\u5f0f\uff035 \u62cb\u81c0\">\u6230\u7e69\u8b8a\u5316\u5f0f\uff035 \u62cb\u81c0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/battle-rope\/#8_%E6%88%B0%E7%B9%A9%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\" title=\"8. \u6230\u7e69\u5e38\u898b\u554f\u984c FAQ\">8. \u6230\u7e69\u5e38\u898b\u554f\u984c FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/battle-rope\/#Q1%EF%BC%9A%E6%88%B0%E7%B9%A9%E8%A8%93%E7%B7%B4%E6%87%89%E8%A9%B2%E6%93%BA%E5%9C%A8%E4%BB%80%E9%BA%BC%E6%99%82%E5%80%99%E5%91%A2%EF%BC%9F\" title=\"Q1\uff1a\u6230\u7e69\u8a13\u7df4\u61c9\u8a72\u64fa\u5728\u4ec0\u9ebc\u6642\u5019\u5462\uff1f\">Q1\uff1a\u6230\u7e69\u8a13\u7df4\u61c9\u8a72\u64fa\u5728\u4ec0\u9ebc\u6642\u5019\u5462\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/battle-rope\/#Q2%EF%BC%9A%E6%88%B0%E7%B9%A9%E5%A4%9A%E4%B9%85%E7%B7%B4%E4%B8%80%E6%AC%A1%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\" title=\"Q2\uff1a\u6230\u7e69\u591a\u4e45\u7df4\u4e00\u6b21\u6bd4\u8f03\u597d\uff1f\">Q2\uff1a\u6230\u7e69\u591a\u4e45\u7df4\u4e00\u6b21\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-24\" href=\"https:\/\/physicfit.com\/battle-rope\/#Q3%EF%BC%9A_%E5%A6%82%E6%9E%9C%E6%83%B3%E8%87%AA%E5%B7%B1%E8%B2%B7%E6%88%B0%E7%B9%A9%E5%9B%9E%E5%AE%B6%E7%B7%B4%EF%BC%8C%E5%B0%BA%E5%AF%B8%E6%80%8E%E9%BA%BC%E6%8C%91%EF%BC%9F\" title=\"Q3\uff1a \u5982\u679c\u60f3\u81ea\u5df1\u8cb7\u6230\u7e69\u56de\u5bb6\u7df4\uff0c\u5c3a\u5bf8\u600e\u9ebc\u6311\uff1f\">Q3\uff1a \u5982\u679c\u60f3\u81ea\u5df1\u8cb7\u6230\u7e69\u56de\u5bb6\u7df4\uff0c\u5c3a\u5bf8\u600e\u9ebc\u6311\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/battle-rope\/#Q4%EF%BC%9A%E9%99%A4%E4%BA%86%E4%B8%80%E8%88%AC%E6%88%B0%E7%B9%A9%EF%BC%8C%E9%82%84%E6%9C%89%E9%9B%A3%E5%BA%A6%E6%9B%B4%E9%AB%98%E7%9A%84%E6%AC%BE%E5%BC%8F%E5%97%8E%EF%BC%9F\" title=\"Q4\uff1a\u9664\u4e86\u4e00\u822c\u6230\u7e69\uff0c\u9084\u6709\u96e3\u5ea6\u66f4\u9ad8\u7684\u6b3e\u5f0f\u55ce\uff1f\">Q4\uff1a\u9664\u4e86\u4e00\u822c\u6230\u7e69\uff0c\u9084\u6709\u96e3\u5ea6\u66f4\u9ad8\u7684\u6b3e\u5f0f\u55ce\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/battle-rope\/#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-27\" href=\"https:\/\/physicfit.com\/battle-rope\/#%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-28\" href=\"https:\/\/physicfit.com\/battle-rope\/#%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-29\" href=\"https:\/\/physicfit.com\/battle-rope\/#%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-30\" href=\"https:\/\/physicfit.com\/battle-rope\/#%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-31\" href=\"https:\/\/physicfit.com\/battle-rope\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BB%80%E9%BA%BC%E6%98%AF%E6%88%B0%E7%B9%A9%E8%A8%93%E7%B7%B4%EF%BC%9F%E6%98%AF%E8%AA%B0%E7%99%BC%E6%98%8E%E7%9A%84%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u6230\u7e69\u8a13\u7df4\uff1f\u662f\u8ab0\u767c\u660e\u7684\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/john.jpg\" alt=\"1. \u4ec0\u9ebc\u662f\u6230\u7e69\u8a13\u7df4\uff1f\u662f\u8ab0\u767c\u660e\u7684\uff1f\" class=\"wp-image-4623\" width=\"324\" height=\"258\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/john.jpg 420w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/john-300x239.jpg 300w\" sizes=\"(max-width: 324px) 100vw, 324px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Battling_ropes\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Battling_ropes\">\u6230\u7e69\u8a13\u7df4\u7cfb\u7d71<\/a><\/strong>\uff0c<strong>Battle Rope System<\/strong>\uff0c\u6307\u7684\u662f\u624b\u6301\u7e9c\u7e69\u6240\u9032\u884c\u7684\u5168\u8eab\u6027\u904b\u52d5\uff0c\u591a\u5c6c\u65bc\u9ad8\u5f37\u5ea6\u9593\u6b47\u6709\u6c27<\/p>\n\n\n\n<p>\u6230\u7e69\u53c8\u7a31\uff1a\u6230\u9b25\u7e69\u3001\u529b\u91cf\u7e69\uff0c\u591a\u6578\u90fd\u570d\u7e5e\u65bc\u9019\u7a2e\u5bcc\u6709\u529b\u91cf\u611f\u7684\u540d\u7a31\uff0c\u8aaa\u662f\u4e00\u7a2e\u7206\u767c\u529b\u8a13\u7df4\u4e5f\u4e0d\u70ba\u904e<\/p>\n\n\n\n<p>\u56e0\u70ba\u8b8a\u5316\u975e\u5e38\u591a\u7a2e\uff0c\u8a13\u7df4\u5f37\u5ea6\u4e5f\u975e\u5e38\u9ad8\uff0c\u4e0d\u9700\u8981\u5f88\u9577\u7684\u6642\u9593\u5c31\u80fd\u9054\u5230\u904b\u52d5\u6548\u679c\uff0c\u56e0\u6b64\u5f88\u6210\u70ba\u8a31\u591a\u4eba\u71c3\u8102\u7684\u9996\u9078<\/p>\n\n\n\n<p>\u81f3\u65bc\u6230\u7e69\u8a13\u7df4\u5230\u5e95\u662f\u8ab0\u767c\u660e\u7684\uff1f\u4e00\u958b\u59cb\u662f\u600e\u9ebc\u60f3\u51fa\u6230\u7e69\u9019\u500b\u6771\u897f\u7684\uff1f\u8b93\u6211\u5e36\u4f60\u4e00\u6b65\u4e00\u6b65\u4e86\u89e3 \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\/08\/johnbrookfield.jpg\" alt=\"\u6230\u7e69\u767c\u660e\u8005  John Brookfield\" class=\"wp-image-4625\" width=\"205\" height=\"244\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/johnbrookfield.jpg 288w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/johnbrookfield-252x300.jpg 252w\" sizes=\"(max-width: 205px) 100vw, 205px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6230\u7e69\u8a13\u7df4\u7cfb\u7d71\uff0c\u5c31\u662f\u7531\u4e0a\u5716\u9019\u4f4d\u540d\u70ba<strong> John Brookfield<\/strong>\uff0c\u66fe\u7d93\u662f\u4f4d\u529b\u91cf\u3001\u5927\u529b\u58eb\u9078\u624b\u7684\u904b\u52d5\u54e1<\/p>\n\n\n\n<p>\u56e0\u70baJohn\u6df1\u53d7\u529b\u91cf\u8a13\u7df4\u7684\u5438\u5f15\uff0c\u4e5f\u8a8d\u70ba\u81ea\u5df1\u7684\u6f5b\u529b\u9084\u6c92\u6709\u5168\u90e8\u91cb\u653e\uff0c\u60f3\u76e1\u8fa6\u6cd5\u5c0b\u627e\u5404\u7a2e\u904b\u52d5\u4f86\u52a0\u5f37\u81ea\u5df1<\/p>\n\n\n\n<p>\u6709\u5929\u7121\u610f\u9593\u4f86\u5230\u6cb3\u908a\uff0c\u767c\u73fe\u6c34\u9762\u7522\u751f\u7684\u6ce2\u7d0b\u662f\u975e\u5e38\u512a\u96c5\uff0c\u4e14\u6975\u5177\u529b\u91cf\u7684\uff0c\u9019\u8b93\u7576\u6642\u7684John\u9748\u6a5f\u4e00\u52d5\uff01<\/p>\n\n\n\n<p>\u6211\u8eab\u908a\u6709\u6c92\u6709\u4e5f\u662f\u770b\u4f3c\u67d4\u8edf\uff0c\u537b\u53c8\u6975\u5177\u529b\u91cf\u7684\u6771\u897f\u5462\uff1f\u6700\u5f8c\u4fbf\u60f3\u5230\u4e86\u300c\u7e69\u5b50\u300d\u4f3c\u4e4e\u525b\u597d\u5c31\u7b26\u5408\u9019\u500b\u689d\u4ef6<\/p>\n\n\n\n<p>\u4f46\u4e00\u822c\u7684\u7e69\u5b50\u53c8\u592a\u8edf\u4e86\uff0c\u56e0\u6b64John\u5229\u7528\u7de8\u7e54\u800c\u6210\u7684\u7c97\u7e9c\u7e69\u4f5c\u70ba\u8a13\u7df4\u5de5\u5177\uff0c\u6f14\u8b8a\u6210\u5927\u5bb6\u73fe\u5728\u6240\u8aaa\u7684 &#8211; <strong>\u6230\u7e69<\/strong><\/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=\"uplkQl3knC\"><a href=\"https:\/\/physicfit.com\/burpee-guide\/\">\u3010\u6ce2\u6bd4\u8df3\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u807d\u8aaa\u6703\u50b7\u819d\u84cb\uff1f\u9019\u662f\u8ff7\u601d\u55ce\uff1f\u71c3\u8102\u3001\u6e1b\u80a5\u6700\u4f73\u904b\u52d5<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/burpee-guide\/embed\/#?secret=uplkQl3knC\" data-secret=\"uplkQl3knC\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%88%B0%E7%B9%A9%E8%A8%93%E7%B7%B4%E6%9C%89%E4%BB%80%E9%BA%BC%E5%A5%BD%E8%99%95%EF%BC%9F%E8%AA%B0%E6%AF%94%E8%BC%83%E9%81%A9%E5%90%88%EF%BC%9F\"><\/span><strong>2. \u6230\u7e69\u8a13\u7df4\u6709\u4ec0\u9ebc\u597d\u8655\uff1f\u8ab0\u6bd4\u8f03\u9069\u5408\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/my2.jpg\" alt=\"\u3010\u6230\u7e69\u8a13\u7df4\u5168\u653b\u7565\u3011\uff15\u7a2e\u8b8a\u5316\u5e6b\u4f60\u71c3\u71d2\u8102\u80aa\uff01\u9ad8\u5f37\u5ea6\u6e1b\u8102\u904b\u52d5\uff0c\u5b8c\u6574\u6559\u5b78\u4e00\u6b21\u61c2\" class=\"wp-image-4630\" width=\"380\" height=\"194\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/my2.jpg 572w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/my2-300x154.jpg 300w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<ul><li>\u78e8\u7df4\u610f\u5fd7\u529b<\/li><li>\u52a0\u5f37\u5fc3\u80ba\u8010\u529b<\/li><li>\u6d88\u8017\u5927\u91cf\u71b1\u91cf<\/li><li>\u5177\u6709\u5f8c\u71c3\u6548\u61c9<\/li><li>\u589e\u52a0\u5168\u8eab\u5354\u8abf\u6027<\/li><li>\u589e\u52a0\u6838\u5fc3\u7a69\u5b9a\u6027<\/li><li>\u4e0d\u9700\u8981\u5f88\u9577\u7684\u6642\u9593<\/li><li>\u8b93\u4f60\u7684\u808c\u8089\u66f4\u7cbe\u5be6<\/li><li>\u4e0d\u540c\u8b8a\u5316\u53ef\u4ee5\u52a0\u5f37\u4e0d\u540c\u90e8\u4f4d<\/li><\/ul>\n\n\n\n<p>\u4e00\u500b\u6230\u7e69\u8a13\u7df4\u771f\u7684\u53ef\u4ee5\u5e36\u4f86\u9019\u9ebc\u591a\u597d\u8655\u3001\u6548\u679c\u55ce\uff1f\u662f\u7684\uff0c\u4f60\u6c92\u6709\u770b\u932f\uff01\u9019\u4e5f\u662f\u70ba\u4ec0\u9ebc\u6230\u7e69\u8a13\u7df4\u6703\u98a8\u9761\u5168\u7403\u7684\u539f\u56e0<\/p>\n\n\n\n<p>\u9ad8\u7206\u767c\u3001\u77ed\u6642\u9593\u3001\u5168\u8eab\u6027\u7684\u7279\u6027\uff0c\u8b93\u6230\u7e69\u6210\u70ba\u5927\u5bb6\u53e3\u4e2d\u7684\u300cHIIT\u904b\u52d5\u300d\uff0c\u5728\u71c3\u8102\u7684\u540c\u6642\uff0c\u4e5f\u80fd\u8a13\u7df4\u5230\u4f60\u7684\u5fc3\u80ba\u8010\u529b<\/p>\n\n\n\n<p>\u4e00\u7d4430\uff5e40\u79d2\u7684\u6230\u7e69\u8a13\u7df4\u770b\u4f3c\u975e\u5e38\u7c21\u55ae\uff0c\u7576\u4f60\u7528\u76e1\u5168\u8eab\u7684\u529b\u91cf\u53bb\u7529\u6230\u7e69\u5f8c\uff0c\u4f60\u6703\u767c\u73fe\u9019\u4e00\u9ede\u90fd\u4e0d\u7c21\u55ae\uff0c\u610f\u5fd7\u529b\u66f4\u662f\u91cd\u8981<\/p>\n\n\n\n<p>\u529f\u80fd\u6027\u4e0a\u7684\u597d\u8655\uff0c\u5c31\u662f\u80fd\u5c07\u5de6\u53f3\u4e0d\u5354\u8abf\u7684\u90e8\u4f4d\u9032\u884c\u52a0\u5f37\u3001\u88dc\u5f37\uff0c\u56e0\u70ba\u6230\u7e69\u4e00\u7529\uff0c\u5f88\u660e\u986f\u5c31\u770b\u7684\u51fa\u4f86\u54ea\u908a\u7684\u7e69\u6ce2\u6bd4\u8f03\u5c0f<\/p>\n\n\n\n<p>\u81f3\u65bc\u4f60\u8aaa\u8ab0\u6bd4\u8f03\u9069\u5408\u505a\u6230\u7e69\u8a13\u7df4\uff1f\u6211\u8a8d\u70ba\u6c92\u6709\u5fc3\u81df\u554f\u984c\u7684\u4eba\u90fd\u975e\u5e38\u9069\u5408\uff01\u53ea\u8981\u4f9d\u7167\u6bcf\u500b\u4eba\u7684\u80fd\u529b\u53bb\u8abf\u6574\u5f37\u5ea6\u5373\u53ef<\/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=\"b5T8hvWsFx\"><a href=\"https:\/\/physicfit.com\/home-workout\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/home-workout\/embed\/#?secret=b5T8hvWsFx\" data-secret=\"b5T8hvWsFx\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%B0%E7%B9%A9%E5%8F%AF%E4%BB%A5%E9%81%94%E5%88%B0%E7%87%83%E8%84%82%E6%95%88%E6%9E%9C%EF%BC%9F%E5%8E%9F%E7%90%86%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>3. \u70ba\u4ec0\u9ebc\u6230\u7e69\u53ef\u4ee5\u9054\u5230\u71c3\u8102\u6548\u679c\uff1f\u539f\u7406\u662f\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/burn-fat.jpg\" alt=\"\u70ba\u4ec0\u9ebc\u6230\u7e69\u53ef\u4ee5\u9054\u5230\u71c3\u8102\u6548\u679c\uff1f\u539f\u7406\u662f\u4ec0\u9ebc\uff1f\" class=\"wp-image-4626\" width=\"205\" height=\"197\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/burn-fat.jpg 330w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/burn-fat-300x289.jpg 300w\" sizes=\"(max-width: 205px) 100vw, 205px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u6230\u7e69\u672c\u8eab\u5c6c\u65bc\u77ed\u6642\u9593\u3001\u9ad8\u5f37\u5ea6\u7684\u904b\u52d5\uff0c\u4ee5\u4eba\u9ad4\u80fd\u6e90\u6d88\u8017\u4f86\u770b\uff0c\u6703\u4ee5\u300c<strong>ATP-CP\u7cfb\u7d71<\/strong>\u300d\u70ba\u512a\u5148\u4f7f\u7528<\/p>\n\n\n\n<p>\u4e0d\u53ea\u662f\u6230\u7e69\uff0c\u6240\u6709\u9ad8\u7206\u767c\u3001\u77ed\u6642\u9593\u7684HIIT\u904b\u52d5\u7686\u662f\u5982\u6b64\uff0c\u800c<strong>ATP-CP\u7cfb\u7d71<\/strong>\u6240\u63d0\u4f9b\u7684\u80fd\u91cf\u4e5f\u662f\u77ed\u6642\u9593\u5c31\u6703\u6d88\u8017\u6b86\u76e1<\/p>\n\n\n\n<p>\u5927\u7d04\u572830\uff5e40\u79d2\u5de6\u53f3\uff0c\u5373\u4fbf\u80fd\u91cf\u6d88\u5931\u4e86\uff0c\u77ed\u6642\u9593\u3001\u9ad8\u5f37\u5ea6\u904b\u52d5\u6240\u5e36\u4f86\u7684\u65b0\u9673\u4ee3\u8b1d\u63d0\u5347\uff0c\u66f4\u6703\u7522\u751f\u5f8c\u71c3\u6548\u61c9<\/p>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u6230\u7e69\u8a13\u7df4\u90fd\u6703\u662f\u536f\u76e1\u5168\u529b\u5728\u7529\u7684\uff0c\u5982\u6b64\u9ad8\u5f37\u5ea6\u7684\u8a13\u7df4\u6b63\u662f\u4fc3\u6210\u5176\u71c3\u8102\u6548\u679c\u7684\u95dc\u9375\uff01\u6642\u9593\u4e5f\u4e0d\u9700\u8981\u592a\u9577<\/p>\n\n\n\n<p>\u52a0\u4e0a\u6230\u7e69\u662f\u5168\u8eab\u6027\u904b\u52d5\uff0c\u4f60\u7684\u52d5\u4f5c\u8d8a\u5927\u3001\u8d8a\u591a\uff0c\u9700\u8981\u7684\u80fd\u91cf\u81ea\u7136\u4e5f\u8d8a\u591a\uff0c\u6d88\u8017\u71b1\u91cf\u7684\u901f\u5ea6\u5c31\u96a8\u4e4b\u800c\u5347\u4e86<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%88%B0%E7%B9%A9%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E9%83%A8%E4%BD%8D%EF%BC%9F%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>4. \u6230\u7e69\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u90e8\u4f4d\uff1f\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e69.jpg\" alt=\"\u6230\u7e69\u8a13\u7df4\u90e8\u4f4d\" class=\"wp-image-4631\" width=\"326\" height=\"181\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e69.jpg 557w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e69-300x166.jpg 300w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u662f\u505a\u54ea\u4e00\u7a2e\u6230\u7e69\u8a13\u7df4\uff0c\u5404\u7a2e\u8b8a\u5316\u5f0f\u4e5f\u597d\uff0c\u4e00\u5b9a\u662f\u5168\u8eab\u90fd\u6703\u7df4\u5230\u7684\uff01\u300c<strong>\u5168\u8eab\u6027\u3001\u9ad8\u5f37\u5ea6\u9593\u6b47\u904b\u52d5<\/strong>\u300d<\/p>\n\n\n\n<p>\u53ea\u662f\u8457\u91cd\u7684\u9ede\u6bd4\u8f03\u4e0d\u540c\uff0c\u5074\u7529\u6230\u7e69\u53ef\u80fd\u5c31\u6bd4\u8f03\u504f\u5411\u65bc\u8179\u659c\u808c\u3001\u80f8\u808c\uff0c\u4f46\u4e00\u6a23\u662f\u5168\u8eab\u6027\u7684\u904b\u52d5<\/p>\n\n\n\n<p>\u4e0d\u8981\u89ba\u5f97\u6230\u7e69\u53ea\u662f\u8e72\u8457\u3001\u7528\u624b\u4e00\u76f4\u7529\u800c\u5df2\uff0c\u4f60\u7684\u8179\u90e8\u6838\u5fc3\u5168\u7a0b\u90fd\u8981\u51fa\u529b\u4f86\u7dad\u6301\u80cc\u90e8\u76f4\u7acb\u3001\u4e0d\u99dd\u80cc<\/p>\n\n\n\n<p>\u800c\u4e0b\u80a2\u66f4\u662f\u9700\u8981\u9760\u4f60\u5f37\u58ef\u7684\u5927\u817f\u4f86\u652f\u6490\uff0c\u4ee5\u9632\u4f60\u5728\u505a\u6230\u7e69\u8a13\u7df4\u6642\uff0c\u8eab\u9ad4\u4e00\u76f4\u79fb\u4f86\u79fb\u53bb\u3001\u52d5\u4f5c\u8dd1\u6389<\/p>\n\n\n\n<p>\u66f4\u91cd\u8981\u7684\u662f\uff0c\u56e0\u70ba\u7529\u6230\u7e69\u6703\u7522\u751f\u300c\u7e69\u6ce2\u300d\u5982\u540c\u6c34\u6ce2\u4e00\u822c\uff0c\u9019\u6642\u4e5f\u53ef\u4ee5\u6aa2\u8996\u81ea\u5df1\u662f\u5426\u6709\u808c\u8089\u5de6\u53f3\u4e0d\u5e73\u8861\u7684\u73fe\u8c61<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%88%B0%E7%B9%A9%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>5. \u6230\u7e69\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u96c6\u7684\u91cd\u9ede\uff0cFocus\u5728<strong>\u57fa\u672c\u7684<\/strong>\u4e0a\u4e0b\u7529\u52d5\u6230\u7e69\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u6311\u9078\u5408\u9069\u81ea\u5df1\u80fd\u529b\u7684\u6230\u7e69\u898f\u683c<\/strong><\/li><li><strong>\u96d9\u624b\u81ea\u7136\u5411\u524d\u63e1\u8ddd\u6230\u7e69\uff0c\u4ee5\u597d\u767c\u529b\u70ba\u4e3b<\/strong><\/li><li><strong>\u96d9\u8173\u8e29\u7a69\u5730\u9762\uff0c\u96d9\u819d\u5fae\u5f4e\uff0c\u4fdd\u6301\u80cc\u90e8\u4e2d\u7acb<\/strong><\/li><li><strong>\u9810\u5099\u59ff\u52e2\u8abf\u6574\u597d\u5f8c\uff0c\u76e1\u5168\u529b\u7684\u7529\u52d5\u6230\u7e69<\/strong><\/li><li><strong>\u4e00\u7d44\u6230\u7e69\u5927\u7d0420\uff5e30\u79d2\uff0c\u65b0\u624b\u5f9e10\u79d2\u958b\u59cb<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E9%81%A9%E5%90%88%E8%87%AA%E5%B7%B1%E8%A6%8F%E6%A0%BC%E7%9A%84%E6%88%B0%E7%B9%A9%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5982\u4f55\u9078\u64c7\u9069\u5408\u81ea\u5df1\u898f\u683c\u7684\u6230\u7e69\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e69-\u898f\u683c.jpg\" alt=\"\u6230\u7e69\u8a13\u7df4\u6b65\u9a5f1\" class=\"wp-image-4632\" width=\"415\" height=\"234\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e69-\u898f\u683c.jpg 524w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e69-\u898f\u683c-300x169.jpg 300w\" sizes=\"(max-width: 415px) 100vw, 415px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0a\u5716\u662f\u6211\u5728\u81ea\u5df1\u9019\u908a\u5065\u8eab\u623f\u6240\u770b\u5230\u7684\u6230\u7e69\uff0c\u4e00\u822c\u5065\u8eab\u623f\u88e1\u5927\u90e8\u5206\u4e5f\u90fd\u662f1\uff5e2\u689d\u6230\u7e69\uff0c\u5927\u591a\u90fd\u662f\u4ee5\u53f3\u908a\u9019\u689d\u70ba\u4e3b<\/p>\n\n\n\n<p>\u5c11\u90e8\u5206\u5065\u8eab\u623f\u6703\u6709\u6bd4\u8f03\u7c97\u3001\u9577\u7684\u6230\u7e69\uff0c\u800c\u9019\u500b\u7529\u8d77\u4f86\u7684\u96e3\u5ea6\u4e00\u5b9a\u53c8\u662f\u66f4\u9ad8\u7684\uff01\u521d\u5b78\u8005\u5efa\u8b70\u5148\u5f9e\u8f03\u77ed\u3001\u7d30\u7684\u6230\u7e69\u958b\u59cb\u7df4\u7fd2<\/p>\n\n\n\n<p>\u5225\u770b\u9019\u5169\u7a2e\u6230\u7e69\u53ea\u6709\u9577\u5ea6\u3001\u7c97\u7d30\u7684\u4e0d\u540c\uff0c\u9023\u5b83\u5011\u7684\u91cd\u91cf\u90fd\u662f\u4e0d\u540c\u7684\uff0c\u8d8a\u5927\u689d\u7684\u6230\u7e69\u5c31\u8d8a\u91cd\uff0c\u800c\u5927\u90e8\u5206\u6230\u7e69\u90fd\u662f\u653e\u5728\u6709\u6c27\u5340<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E8%A6%81%E6%80%8E%E9%BA%BC%E6%8F%A1%E6%88%B0%E7%B9%A9%E5%91%A2%EF%BC%9F%E9%9B%99%E6%89%8B%E6%8F%A1%E8%B7%9D%E8%A6%81%E5%A4%9A%E5%AF%AC%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u8981\u600e\u9ebc\u63e1\u6230\u7e69\u5462\uff1f\u96d9\u624b\u63e1\u8ddd\u8981\u591a\u5bec\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e692.jpg\" alt=\"\u6230\u7e69\u8a13\u7df4\u6b65\u9a5f2\" class=\"wp-image-4633\" width=\"366\" height=\"289\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e692.jpg 399w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e692-300x238.jpg 300w\" sizes=\"(max-width: 366px) 100vw, 366px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u662f\u63a1\u53d6\u54ea\u4e00\u7a2e\u6230\u7e69\u8b8a\u5316\u5f0f\uff0c\u63e1\u6cd5\u4e00\u5b9a\u90fd\u662f\u8981\u6700\u7a69\u3001\u6700\u6709\u529b\u7684\uff0c\u5982\u540c\u4e0a\u5716\u6240\u770b\u5230\u7684\u300c\u96d9\u624b\u6b63\u5c0d\u63e1\u300d<\/p>\n\n\n\n<p>\u5927\u7d04\u63e1\u5728\u6230\u7e69\u5c3e\u7aef\u5957\u5851\u81a0\u5957\u3001\u6230\u7e69\u4e4b\u9593\u7684\u4ea4\u754c\u8655\uff0c\u78ba\u4fdd\u81ea\u5df1\u7684\u6230\u7e69\u4e0d\u6703\u7529\u4e00\u7529\u98db\u51fa\u53bb\u5c31\u597d<\/p>\n\n\n\n<p>\u81f3\u65bc\u6230\u7e69\u7684\u63e1\u8ddd\u8981\u591a\u5bec\uff1f\u96d9\u624b\u5411\u524d\u81ea\u7136\u63e1\u4f4f\u6230\u7e69\u5373\u53ef\uff0c\u4e0d\u5fc5\u523b\u610f\u63e1\u7684\u5f88\u5bec\u6216\u5f88\u7a84\uff0c\u9019\u6a23\u4e5f\u6709\u5229\u65bc\u4f60\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u4e14\u4e00\u958b\u59cb\u6700\u597d\u8b93\u6230\u7e69\u7dad\u6301\u9b06\u57ae\u7684\u72c0\u614b\uff0c\u7b49\u7b49\u7529\u6230\u7e69\u6642\u624d\u7529\u7684\u8d77\u4f86\uff0c\u4e0d\u6703\u5361\u5361\u7684\uff0c\u751a\u81f3\u7529\u4e0d\u52d5<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E9%96%8B%E5%A7%8B%E7%94%A9%E6%88%B0%E7%B9%A9%E5%89%8D%EF%BC%8C%E8%BA%AB%E9%AB%94%E5%A7%BF%E5%8B%A2%E8%A6%81%E6%80%8E%E9%BA%BC%E6%93%BA%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u958b\u59cb\u7529\u6230\u7e69\u524d\uff0c\u8eab\u9ad4\u59ff\u52e2\u8981\u600e\u9ebc\u64fa\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e694.jpg\" alt=\"\u6230\u7e69\u8a13\u7df4\u6b65\u9a5f3\" class=\"wp-image-4634\" width=\"212\" height=\"284\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e694.jpg 250w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/\u6230\u7e694-224x300.jpg 224w\" sizes=\"(max-width: 212px) 100vw, 212px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e00\u822c\u4e0a\u4e0b\u7529\u52d5\u7684\u6230\u7e69\u8a13\u7df4\uff0c\u90fd\u662f\u8981\u4ee5\u300c\u99ac\u300d\u6b65\u70ba\u8d77\u59cb\u52d5\u4f5c\uff0c\u96d9\u819d\u5fae\u5f4e\u3001\u5c41\u80a1\u9806\u52e2\u5411\u5f8c\u63a8\uff0c\u6838\u5fc3\u51fa\u529b\u7a69\u56fa\u4e0a\u80a2<\/p>\n\n\n\n<p>\u8981\u7279\u5225\u6ce8\u610f\u81ea\u5df1\u7684\u8170\u90e8\u662f\u5426\u6709\u5f4e\u66f2\u3001\u99dd\u80cc\u7684\u60c5\u6cc1\uff0c\u56e0\u6b64\u4f60\u7684\u8179\u90e8\u5168\u7a0b\u8981\u8655\u65bc\u767c\u529b\u7684\u72c0\u614b\uff0c\u8996\u7dda\u81ea\u7136\u5411\u524d<\/p>\n\n\n\n<p>\u96d9\u8173\u4e5f\u4e00\u5b9a\u8981\u78ba\u5b9a\u8e29\u7a69\u5730\u9762\u5f8c\u624d\u80fd\u958b\u59cb\u6230\u7e69\u8a13\u7df4\uff0c\u57fa\u790e\u7684\u6230\u7e69\u8a13\u7df4\uff0c\u57fa\u672c\u4e0a\u5168\u7a0b\u4e0b\u80a2\u90fd\u662f\u4e0d\u80fd\u52d5\u7684\uff0c\u9760\u96d9\u624b\u7529\u6230\u7e69<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E5%AE%8C%E6%88%90%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%E5%BE%8C%EF%BC%8C%E8%A6%81%E6%80%8E%E9%BA%BC%E7%94%A9%E6%88%B0%E7%B9%A9%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u5b8c\u6210\u9810\u5099\u59ff\u52e2\u5f8c\uff0c\u8981\u600e\u9ebc\u7529\u6230\u7e69\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Qk65YM\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7529\u6230\u7e69\u5176\u5be6\u6c92\u6709\u4e00\u5b9a\u8981\u5f9e\u54ea\u96bb\u624b\u958b\u59cb\u7684\u898f\u5b9a\uff0c\u5f9e\u4f60\u6700\u9806\u624b\u3001\u6700\u7fd2\u6163\u7684\u90a3\u96bb\u624b\u958b\u59cb\u7529\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u5168\u529b\u885d\u523a\uff01<\/p>\n\n\n\n<p>\u6c92\u932f\uff0c\u4f60\u6c92\u6709\u770b\u932f\uff0c\u4e00\u76f4\u4ee5\u4f86\u6211\u90fd\u8a8d\u70ba\u65e2\u7136\u4f60\u8981\u5229\u7528\u6230\u7e69\u8a13\u7df4\u4f86\u6e1b\u80a5\u3001\u71c3\u8102\uff0c\u5c31\u61c9\u8a72\u6309\u7167\u6230\u7e69\u6700\u521d\u7684\u8a2d\u5b9a\u689d\u4ef6<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u76e1\u53ef\u80fd\u7684\u7528\u529b\u7529\u52d5\u6230\u7e69\uff0c\u4e0d\u8981\u6709\u6240\u4fdd\u7559\uff0c\u9019\u6a23\u624d\u80fd\u9054\u5230\u77ed\u6642\u9593\u3001\u9ad8\u5f37\u5ea6\u7684\u71c3\u8102\u6548\u679c\uff0c\u4e5f\u80fd\u7df4\u5230\u5fc3\u80ba\u8010\u529b<\/p>\n\n\n\n<p>\u800c\u9019\u88e1\u6240\u8b02\u7684\u300c\u5168\u529b\u885d\u523a\u300d\uff0c\u4e0d\u662f\u8aaa\u4f60\u4e00\u5b9a\u8981\u8ddf\u8ab0\u7529\u7684\u4e00\u6a23\u5feb\uff0c\u53ea\u8981\u4f60\u662f\u76e1\u4f60\u5168\u529b\u7684\u7529\u52d5\u6230\u7e69\uff0c\u5c31\u662f\u6700\u597d\u7684\u8868\u73fe<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E7%B5%84%E6%88%B0%E7%B9%A9%E8%A8%93%E7%B7%B4%E8%A6%81%E5%A4%9A%E9%95%B7%E7%9A%84%E6%99%82%E9%96%93%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u5b8c\u6210\u4e00\u7d44\u6230\u7e69\u8a13\u7df4\u8981\u591a\u9577\u7684\u6642\u9593\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/lR2Mz7\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u662f\u525b\u63a5\u89f8\u6230\u7e69\u3001\u5e73\u6642\u6c92\u6709\u904b\u52d5\u7fd2\u6163\u7684\u4eba\uff0c\u5efa\u8b70\u5148\u5f9e10\u79d2\u4e00\u7d44\u7684\u6230\u7e69\u8a13\u7df4\u958b\u59cb\u7df4\u7fd2\uff0c\u5728\u901910\u79d2\u5167\u5c31\u662f\u5168\u529b\u885d\u523a<\/p>\n\n\n\n<p>\u5982\u679c\u6709\u63a5\u89f8\u904e\u6230\u7e69\u7684\u7d93\u9a57\u3001\u5e73\u6642\u6709\u7dad\u6301\u904b\u52d5\u7fd2\u6163\u7684\u4eba\uff0c\u53ef\u4ee5\u5f9e\u4e00\u7d4420\uff5e30\u79d2\u7684\u6230\u7e69\u8a13\u7df4\u958b\u59cb\u6311\u6230\uff0c\u4f9d\u64da\u81ea\u8eab\u7684\u72c0\u6cc1<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u767c\u73fe\uff0c\u5176\u5be6\u4e00\u7d44\u6230\u7e69\u8a13\u7df4\u90fd\u4e0d\u6703\u8017\u6642\u592a\u9577\uff0c\u9802\u591a\u4e5f\u5c3130\u79d2\u5de6\u53f3\uff0c\u53b2\u5bb3\u4e00\u9ede\u7684\u5dee\u4e0d\u591a40\u79d2\uff0c\u56e0\u70ba\u6230\u7e69\u771f\u7684\u975e\u5e38\u7d2f\uff01<\/p>\n\n\n\n<p>\u7d44\u9593\u4f11\u606f\u53ef\u4ee5\u6293\u500b1\u5206\u9418\u5de6\u53f3\uff0c\u8b93\u81ea\u5df1\u7684\u5fc3\u7387\u7a0d\u5fae\u4e0b\u964d\u4e00\u4e9b\uff0c\u63a5\u4e0b\u4f86\u7684\u6230\u7e69\u8a13\u7df4\u624d\u4e0d\u6703\u6709\u592a\u591a\u7684\u75b2\u52de\u611f\uff0c\u4e00\u5929\u505a\u500b4\uff5e5\u7d44<\/p>\n\n\n\n<p>\u65b0\u624b\u7684\u8a71\uff0c\u6230\u7e69\u7684\u7d44\u9593\u4f11\u606f\u53ef\u4ee5\u6293\u52301\u5206\u534a\uff5e2\u5206\u9418\uff0c\u4e00\u5929\u5148\u5f9e3\u7d44\u6230\u7e69\u8a13\u7df4\u958b\u59cb\u7df4\u7fd2\uff0c\u6162\u6162\u7fd2\u6163\u6230\u7e69\u7684\u7529\u52d5\u65b9\u5f0f<\/p>\n\n\n\n<p>\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_%E6%88%B0%E7%B9%A9%E8%A8%93%E7%B7%B4%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>6. \u6230\u7e69\u8a13\u7df4\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u7529\u6230\u7e69\u6642\uff0c\u524d\u81c2\u90fd\u597d\u9178\uff1f\u8170\u6709\u6642\u5019\u4e5f\u5f88\u9178\uff1f\u751a\u81f3\u6230\u7e69\u7529\u8d77\u4f86\u7684\u6ce2\u7d0b\u597d\u5c0f\uff1f\u7529\u4e0d\u52d5\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u6230\u7e69\u8a13\u7df4\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>( \ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\"> \u6696\u8eab\u3001\u4f38\u5c55\u5168\u653b\u7565<\/a><\/strong> )<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6_%E6%8F%A1%E6%88%B0%E7%B9%A9%E6%8F%A1%E7%9A%84%E5%A4%AA%E7%B7%8A\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776 \u63e1\u6230\u7e69\u63e1\u7684\u592a\u7dca<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Z8zm32\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6230\u7e69\u7684\u78ba\u9700\u8981\u900f\u904e\u4f60\u7684\u96d9\u624b\u4f86\u56fa\u5b9a\u3001\u7529\u52d5\uff0c\u4f46\u63e1\u592a\u7dca\u4e5f\u6703\u5c0e\u81f4\u4f60\u7684\u524d\u81c2\u5148\u529b\u7aed\uff0c\u5f88\u5feb\u5c31\u653e\u68c4\u6230\u7e69\u9019\u500b\u904b\u52d5\u4e86<\/p>\n\n\n\n<p>\u56e0\u6b64\u9019\u908a\u8981\u518d\u63d0\u9192\u4f60\u4e00\u6b21\uff1a\u300c\u96d9\u624b\u81ea\u7136\u5411\u524d\u63e1\u4f4f\u6230\u7e69\uff0c\u78ba\u8a8d\u6230\u7e69\u4e0d\u6703\u5728\u7529\u52d5\u7684\u904e\u7a0b\u4e2d\u6ed1\u843d\u300d\uff0c\u80fd\u505a\u5230\u9019\u6a23\u5c31\u5f88\u597d\u4e86<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u53ef\u80fd\u7b2c\u4e00\u6b21\u63a5\u89f8\u6230\u7e69\uff0c\u7e3d\u89ba\u5f97\u5c31\u662f\u8981\u8b93\u96d9\u624b\u7529\u5230\u975e\u5e38\u9178\u624d\u6eff\u610f\uff0c\u6240\u4ee5\u6703\u4e0d\u81ea\u89ba\u7684\u5c07\u6230\u7e69\u63e1\u7684\u592a\u7dca<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B7_%E6%8A%8A%E6%88%B0%E7%B9%A9%E6%8B%89%E7%9A%84%E5%A4%AA%E9%81%A0\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777 \u628a\u6230\u7e69\u62c9\u7684\u592a\u9060<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/k2rOzK\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7562\u7adf\u6230\u7e69\u4e5f\u662f\u5c6c\u65bc\u4e00\u7a2e\u300c\u7e69\u5b50\u300d\uff0c\u7e69\u5b50\u7684\u57fa\u672c\u7279\u6027\u5c31\u662f\u4f60\u62c9\u7684\u8d8a\u9577\uff0c\u7e69\u5b50\u5c31\u8d8a\u7dca\u7e43\uff0c\u81ea\u7136\u4e5f\u4e0d\u592a\u597d\u4e0a\u4e0b\u7529\u52d5<\/p>\n\n\n\n<p>\u6240\u4ee5\u5728\u6230\u7e69\u8a13\u7df4\u7684\u4e00\u958b\u59cb\uff0c\u8981\u78ba\u4fdd\u6230\u7e69\u662f\u8655\u65bc\u81ea\u7136\u4e0b\u589c\u7684\uff0c\u4e0d\u8981\u4e00\u958b\u59cb\u5c31\u628a\u6230\u7e69\u62c9\u7684\u5f88\u76f4\uff0c\u5426\u5247\u63a5\u4e0b\u4f86\u4e00\u5b9a\u6703\u5f88\u96e3\u7529<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B8_%E9%A7%9D%E8%83%8C%E7%94%A9%E6%88%B0%E7%B9%A9\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778 \u99dd\u80cc\u7529\u6230\u7e69<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/BrPRzW\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8001\u5be6\u8aaa\uff0c\u6211\u7b2c\u4e00\u6b21\u63a5\u89f8\u6230\u7e69\u8a13\u7df4\u7684\u6642\u5019\uff0c\u4e5f\u66fe\u72af\u904e\u9019\u500b\u932f\u8aa4 &#8211; \u5f4e\u8170\u99dd\u80cc\uff0c\u56e0\u70ba\u6211\u53ea\u60f3\u8457\u5982\u4f55\u5c07\u6230\u7e69\u4ee5\u6700\u5feb\u7684\u901f\u5ea6\u7529\u52d5<\/p>\n\n\n\n<p>\u5f80\u5f80\u56e0\u70ba\u904e\u65bc\u5c08\u6ce8\u5728\u7529\u52d5\u6230\u7e69\uff0c\u800c\u5ffd\u7565\u4e86\u8eab\u9ad4\u7684\u59ff\u52e2\uff0c\u524d\u9762\u7684\u6230\u7e69\u8a13\u7df4\u6559\u5b78\u4e2d\u63d0\u5230\uff1a\u300c\u6838\u5fc3\u8981\u767c\u529b\u4f86\u7dad\u6301\u80cc\u90e8\u4e2d\u7acb\u300d<\/p>\n\n\n\n<p>\u5207\u8a18\uff01\u6230\u7e69\u4e0d\u662f\u53ea\u9760\u96d9\u624b\u7684\u8a13\u7df4\u52d5\u4f5c\uff0c\u96d9\u624b\u662f\u8ca0\u8cac\u7529\u52d5\u6230\u7e69\u7684\u6c92\u932f\uff0c\u4f46\u66f4\u9700\u8981\u4ef0\u8cf4\u4f60\u5168\u8eab\u7684\u767c\u529b\u7a69\u5b9a\uff0c\u624d\u80fd\u5b8c\u6210\u4e00\u7d44\u6230\u7e69\u8a13\u7df4<\/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_%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F_%E2%80%93_5%E7%A8%AE\"><\/span><strong>7. \u6230\u7e69\u8b8a\u5316\u5f0f &#8211; 5\u7a2e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5b78\u6703\u4e00\u822c\u7684\u4e0a\u4e0b\u7529\u52d5\u7684\u6230\u7e69\u8a13\u7df4\u5f8c\uff0c\u63a5\u4e0b\u4f86\u8981\u5e36\u4f60\u4e86\u89e3\uff15\u7a2e\u4e0d\u540c\u7684\u6230\u7e69\u8b8a\u5316\u5f0f \u2193<\/p>\n\n\n\n<ul><li><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff031 \u96d9\u624b\u6ce2\u6d6a<\/strong><\/li><li><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff032 \u80a9\u7e5e\u74b0<\/strong><\/li><li><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff033 \u86c7\u884c<\/strong><\/li><li><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff034 \u91cd\u6454<\/strong><\/li><li><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff035 \u62cb\u81c0<\/strong><\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%831_%E9%9B%99%E6%89%8B%E6%B3%A2%E6%B5%AA\"><\/span><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff031 \u96d9\u624b\u6ce2\u6d6a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u82f1\u6587\u540d\uff1aDouble Wave<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/double-qQlD77\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%832_%E8%82%A9%E7%B9%9E%E7%92%B0\"><\/span><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff032 \u80a9\u7e5e\u74b0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u82f1\u6587\u540d\uff1aShoulder Circles<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/nRg8g7\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%833_%E8%9B%87%E8%A1%8C\"><\/span><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff033 \u86c7\u884c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u82f1\u6587\u540d\uff1aSnakes<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/snake-r2mXm4\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%834_%E9%87%8D%E6%91%94\"><\/span><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff034 \u91cd\u6454<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u82f1\u6587\u540d\uff1aPower Slams<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/MZJoJO\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%B0%E7%B9%A9%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%835_%E6%8B%8B%E8%87%80\"><\/span><strong>\u6230\u7e69\u8b8a\u5316\u5f0f\uff035 \u62cb\u81c0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u82f1\u6587\u540d\uff1aHip Toss<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/hip-287OW1\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\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=\"8_%E6%88%B0%E7%B9%A9%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span><strong>8. \u6230\u7e69\u5e38\u898b\u554f\u984c FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"134\" height=\"134\" 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: 134px) 100vw, 134px\" \/><\/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%E6%88%B0%E7%B9%A9%E8%A8%93%E7%B7%B4%E6%87%89%E8%A9%B2%E6%93%BA%E5%9C%A8%E4%BB%80%E9%BA%BC%E6%99%82%E5%80%99%E5%91%A2%EF%BC%9F\"><\/span><strong>Q1\uff1a\u6230\u7e69\u8a13\u7df4\u61c9\u8a72\u64fa\u5728\u4ec0\u9ebc\u6642\u5019\u5462\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5efa\u8b70\u628a\u6230\u7e69\u8a13\u7df4\u653e\u5728\u300c\u6240\u6709\u5065\u8eab\u8a13\u7df4\u5b8c\u6210\u4e4b\u5f8c\u300d\uff0c\u624d\u4e0d\u6703\u5f71\u97ff\u4e3b\u8981\u8a13\u7df4\u6642\u7684\u9ad4\u529b\u3001\u7cbe\u795e<\/p>\n\n\n\n<p>\u7279\u5225\u662f\u5065\u8eab\u65b0\u624b\uff0c\u5065\u8eab\u5f8c\u7684\u6230\u7e69\u8a13\u7df4\u4e0d\u53ea\u80fd\u5920\u71c3\u71d2\u8102\u80aa\uff0c\u9084\u80fd\u52a0\u5f37\u4f60\u7684\u808c\u8010\u529b\u3001\u7a69\u5b9a\u6027<\/p>\n\n\n\n<p>\u751a\u81f3\u53ef\u4ee5\u7528\u6230\u7e69\u4f86\u4ee3\u66ff\u4f60\u539f\u672c\u60f3\u505a\u7684\u6709\u6c27\u8a13\u7df4\uff0c\u7368\u7acb\u4e00\u5929\u505a\u7206\u767c\u529b\u8a13\u7df4\u4e5f\u662f\u5f88\u597d\u7684\u9078\u64c7<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E6%88%B0%E7%B9%A9%E5%A4%9A%E4%B9%85%E7%B7%B4%E4%B8%80%E6%AC%A1%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\"><\/span><strong>Q2\uff1a\u6230\u7e69\u591a\u4e45\u7df4\u4e00\u6b21\u6bd4\u8f03\u597d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6230\u7e69\u5176\u5be6\u6c92\u6709\u4e00\u5b9a\u7684\u8a13\u7df4\u983b\u7387\uff0c\u5c31\u548c\u8dd1\u6b65\u3001\u8df3\u7e69\u662f\u4e00\u6a23\u7684\uff0c\u53ea\u8981\u81ea\u5df1\u8eab\u9ad4\u72c0\u6cc1\u53ef\u4ee5\uff0c\u5c31\u80fd\u6301\u7e8c\u8a13\u7df4<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u7df4\u6230\u7e69\u7684\u76ee\u7684\u662f\u70ba\u4e86\u300c\u6e1b\u8102\u3001\u6e1b\u80a5\u300d\uff0c\u53ef\u4ee5\u63d0\u9ad8\u6230\u7e69\u8a13\u7df4\u7684\u983b\u7387\uff0c\u4e00\u500b\u79ae\u62dc\u7df4\u500b3\uff5e4\u6b21\u90fd\u6c92\u554f\u984c<\/p>\n\n\n\n<p>\u4e45\u4e86\u4e4b\u5f8c\uff0c\u7fd2\u6163\u6230\u7e69\u7684\u8a13\u7df4\u983b\u7387\u5f8c\uff0c\u751a\u81f3\u6bcf\u5929\u90fd\u505a\u500b5\uff5e10\u5206\u9418\u7684\u6230\u7e69\u5faa\u74b0\u8a13\u7df4\u90fd\u4e0d\u662f\u554f\u984c<\/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%A6%82%E6%9E%9C%E6%83%B3%E8%87%AA%E5%B7%B1%E8%B2%B7%E6%88%B0%E7%B9%A9%E5%9B%9E%E5%AE%B6%E7%B7%B4%EF%BC%8C%E5%B0%BA%E5%AF%B8%E6%80%8E%E9%BA%BC%E6%8C%91%EF%BC%9F\"><\/span><strong>Q3\uff1a \u5982\u679c\u60f3\u81ea\u5df1\u8cb7\u6230\u7e69\u56de\u5bb6\u7df4\uff0c\u5c3a\u5bf8\u600e\u9ebc\u6311\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u6230\u7e69\u5e38\u898b\u7684\u9577\u5ea6\u6709\uff1a9\/12\/15\u516c\u5c3a\uff0c\u96a8\u8457\u9577\u5ea6\u8d8a\u9577\uff0c\u91cd\u91cf\u4e00\u5b9a\u5c31\u6703\u8d8a\u91cd\uff0c\u96e3\u5ea6\u66f4\u9ad8<\/p>\n\n\n\n<p>\u5728\u5bb6\u81ea\u5df1\u7df4\u6230\u7e69\u7684\u8a71\uff0c\u5176\u5be6\u75289\u621612\u516c\u5c3a\u5c31\u5f88\u5920\u4e86\uff0c\u800c\u9019\u500b\u6230\u7e69\u7684\u9577\u5ea6\u662f\u6307\u5168\u9577\uff0c\u5be6\u969b\u4f7f\u7528\u8981\u5c0d\u6298<\/p>\n\n\n\n<p>\u8a66\u8a66\u4e0d\u540c\u7684\u6230\u7e69\u8b8a\u5316\u5f0f\u4f86\u63d0\u5347\u96e3\u5ea6\uff0c\u6703\u6bd4\u8cb7\u4e00\u689d\u53c8\u7c97\u53c8\u91cd\u7684\u6230\u7e69\u4f86\u7684\u597d\uff0c\u4e5f\u66f4\u9069\u5408\u5168\u5bb6\u4e00\u8d77\u4f7f\u7528<\/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%E9%99%A4%E4%BA%86%E4%B8%80%E8%88%AC%E6%88%B0%E7%B9%A9%EF%BC%8C%E9%82%84%E6%9C%89%E9%9B%A3%E5%BA%A6%E6%9B%B4%E9%AB%98%E7%9A%84%E6%AC%BE%E5%BC%8F%E5%97%8E%EF%BC%9F\"><\/span><strong>Q4\uff1a\u9664\u4e86\u4e00\u822c\u6230\u7e69\uff0c\u9084\u6709\u96e3\u5ea6\u66f4\u9ad8\u7684\u6b3e\u5f0f\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/sandrope.jpg\" alt=\"\u6c99\u7e69\" class=\"wp-image-4640\" width=\"189\" height=\"189\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/sandrope.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/08\/sandrope-150x150.jpg 150w\" sizes=\"(max-width: 189px) 100vw, 189px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u9084\u6709\u4e00\u7a2e\u8a13\u7df4\u7e69\u53eb &#8211; <strong>\u6c99\u7e69<\/strong>\uff0c\u5728\u7e69\u5b50\u7684\u5167\u90e8\u662f\u88dd\u6709\u6c99\u5b50\u7684\uff0c\u4e0d\u53ea\u589e\u52a0\u91cd\u91cf\uff0c\u4e5f\u8010\u6454<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u7a2e\u6230\u7e69\u7684\u7c97\u5ea6\u4e5f\u6703\u66f4\u7c97\uff0c\u6bd4\u8f03\u4e0d\u9069\u5408\u65b0\u624b\u4f7f\u7528\uff0c\u9069\u5408\u63a5\u89f8\u6230\u7e69\u6709\u4e00\u6bb5\u6642\u9593\u7684\u4eba<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><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><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/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\" 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