{"id":5144,"date":"2021-09-26T15:04:04","date_gmt":"2021-09-26T07:04:04","guid":{"rendered":"https:\/\/physicfit.com\/?p=5144"},"modified":"2023-08-20T11:01:29","modified_gmt":"2023-08-20T03:01:29","slug":"kettlebell-training","status":"publish","type":"post","link":"https:\/\/physicfit.com\/kettlebell-training\/","title":{"rendered":"\u30102023\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311"},"content":{"rendered":"\n<p>\u4f60\u53ef\u80fd\u66fe\u7d93\u5728\u5065\u8eab\u623f\u3001\u7db2\u8def\u4e0a\u770b\u5230\u5225\u4eba\u5728\u7529\u58fa\u9234\uff0c\u5404\u5f0f\u5404\u6a23\u7684\u984f\u8272\u770b\u8d77\u4f86\u4e5f\u883b\u5438\u5f15\u4eba\u7684\uff0c\u4f46<a href=\"https:\/\/en.wikipedia.org\/wiki\/Kettlebell\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Kettlebell\">\u58fa\u9234<\/a>\u5230\u5e95\u53ef\u4ee5\u5e79\u561b\u554a\uff1f<\/p>\n\n\n\n<p>\u76f8\u4fe1\u5927\u591a\u6578\u7684\u4eba\u5c0d\u65bc\u58fa\u9234\u7684\u4f7f\u7528\u65b9\u5f0f\u5176\u5be6\u90fd\u662f\u4e00\u77e5\u534a\u89e3\u7684\uff0c\u53ea\u77e5\u9053\u5f88\u591a\u4eba\u62ff\u8457\u58fa\u9234\u4e00\u76f4\u7529\u4f86\u7529\u53bb\u800c\u5df2&#8230;<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u5c0d\u65bc\u58fa\u9234\u5b8c\u5168\u4e0d\u4e86\u89e3\uff0c\u6216\u662f\u77e5\u9053\u58fa\u9234\u662f\u4ec0\u9ebc\uff0c\u4f46\u4e0d\u77e5\u9053\u6709\u54ea\u4e9b\u52d5\u4f5c\u53ef\u4ee5\u505a\uff0c\u90fd\u5f88\u9069\u5408\u770b\u9019\u7bc7\u6587\u7ae0<\/p>\n\n\n\n<p>\u5e95\u4e0b\u5c07\u70ba\u4f60\u89e3\u7b54\u58fa\u9234\u8a13\u7df4\u7684\u57fa\u672c\u52d5\u4f5c\u3001\u5143\u7d20\u3001\u8a13\u7df4\u597d\u8655\uff0c\u8b93\u4f60\u5c0d\u65bc\u58fa\u9234\u7684\u8a13\u7df4\u53ef\u4ee5\u66f4\u52a0\u4e86\u89e3 \u2193<\/p>\n\n\n\n<p>\ud83d\udc49 &nbsp;<strong><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5f92\u624b\u5065\u8eab\u83dc\u55ae<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u555e\u9234\u8a13\u7df4\u83dc\u55ae<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/cable-training\/\">Cable\u8a13\u7df4\u83dc\u55ae<\/a><\/strong><\/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=\"E7wDkfs8P1\"><a href=\"https:\/\/physicfit.com\/adjustable-kettlebell\/\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u58fa\u9234\u63a8\u85a6\uff1a\u8a13\u7df4\u591a\u8b8a\u3001\u4e0d\u4f54\u7a7a\u9593\u7684\u597d\u9078\u64c7\uff01\uff16\u7a2e\u52d5\u4f5c\u8b8a\u5316<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u58fa\u9234\u63a8\u85a6\uff1a\u8a13\u7df4\u591a\u8b8a\u3001\u4e0d\u4f54\u7a7a\u9593\u7684\u597d\u9078\u64c7\uff01\uff16\u7a2e\u52d5\u4f5c\u8b8a\u5316 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/adjustable-kettlebell\/embed\/#?secret=E7wDkfs8P1\" data-secret=\"E7wDkfs8P1\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000    \u3000\u3000\u3000    \u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div 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title=\"\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\">\u58fa\u9234\u8a13\u7df4\u83dc\u55ae<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/kettlebell-training\/#1_%E5%A3%BA%E9%88%B4%E6%B7%B1%E8%B9%B2\" title=\"1) \u58fa\u9234\u6df1\u8e72\">1) \u58fa\u9234\u6df1\u8e72<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/kettlebell-training\/#2_%E5%A3%BA%E9%88%B4%E8%BE%B2%E5%A4%AB%E8%B5%B0%E8%B7%AF\" title=\"2) \u58fa\u9234\u8fb2\u592b\u8d70\u8def\">2) \u58fa\u9234\u8fb2\u592b\u8d70\u8def<\/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\/kettlebell-training\/#3_%E5%A3%BA%E9%88%B4%E7%A1%AC%E8%88%89\" title=\"3) \u58fa\u9234\u786c\u8209\">3) \u58fa\u9234\u786c\u8209<\/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\/kettlebell-training\/#4_%E5%A3%BA%E9%88%B4%E6%93%BA%E7%9B%AA\" title=\"4) \u58fa\u9234\u64fa\u76ea\">4) \u58fa\u9234\u64fa\u76ea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/kettlebell-training\/#5_%E5%A3%BA%E9%88%B4%E6%93%BA%E7%9B%AA%E6%8F%9B%E6%89%8B\" title=\"5) \u58fa\u9234\u64fa\u76ea\u63db\u624b\">5) \u58fa\u9234\u64fa\u76ea\u63db\u624b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/kettlebell-training\/#6_%E5%A3%BA%E9%88%B4%E9%AB%98%E6%8B%89\" title=\"6) \u58fa\u9234\u9ad8\u62c9\">6) \u58fa\u9234\u9ad8\u62c9<\/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\/kettlebell-training\/#7_%E5%A3%BA%E9%88%B4%E8%BD%89%E9%AB%94\" title=\"7) \u58fa\u9234\u8f49\u9ad4\">7) \u58fa\u9234\u8f49\u9ad4<\/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\/kettlebell-training\/#8_%E5%A3%BA%E9%88%B4%E7%B9%9E%E7%92%B0\" title=\"8) \u58fa\u9234\u7e5e\u74b0\">8) \u58fa\u9234\u7e5e\u74b0<\/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\/kettlebell-training\/#9_%E5%A3%BA%E9%88%B4%E4%B8%8A%E6%90%8F\" title=\"9) \u58fa\u9234\u4e0a\u640f\">9) \u58fa\u9234\u4e0a\u640f<\/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\/kettlebell-training\/#10_%E5%A3%BA%E9%88%B4%E8%82%A9%E6%8E%A8\" title=\"10) \u58fa\u9234\u80a9\u63a8\">10) \u58fa\u9234\u80a9\u63a8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/kettlebell-training\/#11_%E5%A3%BA%E9%88%B4%E6%8C%BA%E8%88%89\" title=\"11) \u58fa\u9234\u633a\u8209\">11) \u58fa\u9234\u633a\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/kettlebell-training\/#12_%E5%A3%BA%E9%88%B4%E6%8A%93%E8%88%89\" title=\"12) \u58fa\u9234\u6293\u8209\">12) \u58fa\u9234\u6293\u8209<\/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\/kettlebell-training\/#13_%E5%A3%BA%E9%88%B4%E9%81%8E%E9%A0%AD%E9%8E%96%E5%AE%9A\" title=\"13) \u58fa\u9234\u904e\u982d\u9396\u5b9a\">13) \u58fa\u9234\u904e\u982d\u9396\u5b9a<\/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\/kettlebell-training\/#14_%E5%A3%BA%E9%88%B4%E9%A2%A8%E8%BB%8A%E5%BC%8F\" title=\"14) \u58fa\u9234\u98a8\u8eca\u5f0f\">14) \u58fa\u9234\u98a8\u8eca\u5f0f<\/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\/kettlebell-training\/#15_%E5%A3%BA%E9%88%B4%E5%9C%9F%E8%80%B3%E5%85%B6%E6%97%A9%E5%AE%89%E5%BC%8F\" title=\"15) \u58fa\u9234\u571f\u8033\u5176\u65e9\u5b89\u5f0f\">15) \u58fa\u9234\u571f\u8033\u5176\u65e9\u5b89\u5f0f<\/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\/kettlebell-training\/#%E7%B8%BD%E7%B5%90\" title=\"\u7e3d\u7d50\">\u7e3d\u7d50<\/a><\/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\/kettlebell-training\/#%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u8a13\u7df4\">\u5176\u4ed6\u8a13\u7df4<\/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\/kettlebell-training\/#%E5%90%84%E5%A4%A7%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5404\u5927\u808c\u7fa4\u8a13\u7df4\">\u5404\u5927\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-29\" href=\"https:\/\/physicfit.com\/kettlebell-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-30\" href=\"https:\/\/physicfit.com\/kettlebell-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-31\" href=\"https:\/\/physicfit.com\/kettlebell-training\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/physicfit.com\/kettlebell-training\/#%E5%B1%85%E5%AE%B6%E8%A8%93%E7%B7%B4%E5%A5%BD%E5%A4%A5%E4%BC%B4\" title=\"\u5c45\u5bb6\u8a13\u7df4\u597d\u5925\u4f34\">\u5c45\u5bb6\u8a13\u7df4\u597d\u5925\u4f34<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%A3%BA%E9%88%B4%E8%A8%93%E7%B7%B4%EF%BC%97%E5%A4%A7%E5%A5%BD%E8%99%95\"><\/span><strong>\u58fa\u9234\u8a13\u7df4\uff17\u5927\u597d\u8655<\/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\"><img decoding=\"async\" loading=\"lazy\" width=\"499\" height=\"281\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/kettlebell-benefit.jpg\" alt=\"\u58fa\u9234\u8a13\u7df4\uff17\u5927\u597d\u8655\" class=\"wp-image-5148\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/kettlebell-benefit.jpg 499w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/kettlebell-benefit-300x169.jpg 300w\" sizes=\"(max-width: 499px) 100vw, 499px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%8F%AF%E4%BB%A5%E5%A2%9E%E5%8A%A0%E6%A0%B8%E5%BF%83%E7%9A%84%E5%8A%9B%E9%87%8F\"><\/span><strong>#1 \u53ef\u4ee5\u589e\u52a0\u6838\u5fc3\u7684\u529b\u91cf<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u58fa\u9234\u8a13\u7df4\u7684\u904e\u7a0b\u4e2d\uff0c\u5305\u542b\u5f88\u591a\u7529\u76ea\u3001\u65cb\u8f49\u7684\u52d5\u4f5c\uff0c\u96d6\u7136\u770b\u4f3c\u666e\u901a\u7684\u52d5\u4f5c\uff0c\u4f46\u5176\u5be6\u7121\u610f\u9593\u90fd\u6703\u7df4\u5230\u4f60\u7684\u6838\u5fc3<\/p>\n\n\n\n<p>\u9019\u4e9b\u58fa\u9234\u7684\u52d5\u505a\u63a7\u5236\u90fd\u9700\u8981\u85c9\u7531\u6838\u5fc3\u767c\u529b\u4f86\u5b8c\u6210\uff0c\u53cd\u5247\u4f60\u5728\u505a\u58fa\u9234\u8a13\u7df4\u6642\uff0c\u8eab\u9ad4\u5c31\u6703\u8ddf\u8457\u58fa\u9234\u4e00\u8d77\u88ab\u7529\u51fa\u53bb\u4e86&#8230;<\/p>\n\n\n\n<p>\u6838\u5fc3\u529b\u91cf\u589e\u52a0\u7684\u597d\u8655\u4e0d\u5149\u53ea\u662f\u5728\u505a\u58fa\u9234\u8a13\u7df4\u6642\u80fd\u66f4\u7a69\u5b9a\uff0c\u5e73\u6642\u505a\u91cd\u8a13\u7684\u6642\u5f8c\uff0c\u5927\u91cd\u91cf\u4e4b\u4e0b\u4e5f\u80fd\u767c\u63ee\u6838\u5fc3\u7a69\u5b9a\u7684\u529f\u7528<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-183dac56-8206-4661-b909-3b31daccb69f\"><span class=\"ez-toc-section\" id=\"2_%E5%A2%9E%E5%BC%B7%E8%85%BF%E5%BE%8C%E5%81%B4%E9%8F%88%E7%9A%84%E8%82%8C%E7%BE%A4\"><\/span><strong>#2 \u589e\u5f37\u817f\u5f8c\u5074\u93c8\u7684\u808c\u7fa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e00\u822c\u4eba\u5e73\u5e38\u8f03\u5c11\u7528\u5230\u7684\u808c\u7fa4\uff0c\u5982\uff1a\u817f\u5f8c\u5074\u3001\u81c0\u90e8\u3001\u4e0b\u80cc\uff0c\u5728\u5404\u5f0f\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\u4e2d\u90fd\u6703\u4f7f\u7528\u5230<\/p>\n\n\n\n<p>\u56e0\u6b64\u5982\u679c\u4f60\u60f3\u505a\u597d\u6b63\u78ba\u7684\u58fa\u9234\u8a13\u7df4\uff0c\u5c31\u5fc5\u9808\u5b78\u6703\u555f\u52d5\u81ea\u5df1\u7684\u817f\u5f8c\u5074\u93c8(<strong>\u9ad6\u9278\u93c8<\/strong>)\uff0c\u5426\u5247\u52d5\u4f5c\u5f88\u5bb9\u6613\u51fa\u932f<\/p>\n\n\n\n<p>\u5b78\u6703\u5982\u4f55\u555f\u52d5\u9ad6\u9278\u93c8\uff0c\u9664\u4e86\u5728\u58fa\u9234\u8a13\u7df4\u4e2d\u6709\u5e6b\u52a9\uff0c\u5c0d\u65bc\u5e73\u5e38\u505a\u6df1\u8e72\u3001\u786c\u8209\u7684\u767c\u529b\u4e0a\u4e5f\u6703\u66f4\u6e96\u78ba<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-231027f8-beb1-4e8d-8c59-4072284cb45b\"><span class=\"ez-toc-section\" id=\"3_%E6%89%BE%E5%88%B0%E8%87%AA%E5%B7%B1%E8%BC%83%E5%BC%B1%E7%9A%84%E8%82%8C%E7%BE%A4\"><\/span><strong>#3 \u627e\u5230\u81ea\u5df1\u8f03\u5f31\u7684\u808c\u7fa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u505a\u58fa\u9234\u8a13\u7df4\u5176\u5be6\u4e5f\u662f\u4e00\u500b\u5f88\u597d\u8a55\u4f30\u81ea\u5df1\u8eab\u9ad4\u808c\u529b\u7684\u65b9\u6cd5\uff0c\u4f60\u53ef\u80fd\u6703\u505a\u5404\u7a2e\u58fa\u9234\u7529\u76ea\u3001\u4e0a\u640f\u3001\u80a9\u63a8\u7b49&#8230;<\/p>\n\n\n\n<p>\u5c24\u5176\u53c8\u5efa\u7acb\u5728\u4e00\u500b\u81ea\u5df1\u4e0d\u662f\u5f88\u719f\u6089\u7684\u5668\u6750\u4e4b\u4e0b\uff0c\u5f88\u5bb9\u6613\u5c31\u770b\u51fa\u81ea\u5df1\u4e0d\u8db3\u3001\u8f03\u5f31\u7684\u90e8\u5206<\/p>\n\n\n\n<p>\u50cf\u662f\uff1a\u505a\u58fa\u9234\u80a9\u63a8\u7684\u6642\u5f8c\uff0c\u4f60\u7684\u624b\u4e00\u76f4\u72c2\u6296\uff0c\u5c31\u4ee3\u8868\u4f60\u7684\u80a9\u8180\u672c\u8eab\u7a69\u5b9a\u6027\u5176\u5be6\u9084\u4e0d\u592a\u5920<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-aad750f8-52af-429c-9dda-df423f59a2ca\"><span class=\"ez-toc-section\" id=\"4_%E5%8A%A0%E5%BC%B7%E5%85%A8%E8%BA%AB%E7%9A%84%E5%B9%B3%E8%A1%A1%E3%80%81%E5%8D%94%E8%AA%BF%E6%80%A7\"><\/span><strong>#4 \u52a0\u5f37\u5168\u8eab\u7684\u5e73\u8861\u3001\u5354\u8abf\u6027<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e0d\u540c\u65bc\u5e73\u5e38\u4f7f\u7528\u7684\u555e\u9234\u3001\u69d3\u9234\uff0c\u58fa\u9234\u56e0\u70ba\u5916\u89c0\u8a2d\u8a08\u7684\u95dc\u4fc2\uff0c\u8b93\u4f60\u8ddf\u58fa\u9234\u672c\u8eab\u5176\u5be6\u662f\u6709\u6bb5\u8ddd\u96e2\u7684<\/p>\n\n\n\n<p>\u4e0d\u50cf\u555e\u9234\u9019\u6a23\uff0c\u4f60\u4e00\u63e1\u5c31\u53ef\u4ee5\u76f4\u63a5\u5982\u9b5a\u5f97\u6c34\u7684\u64cd\u63a7\uff0c\u58fa\u9234\u4e0a\u7684\u63e1\u628a\uff0c\u8b93\u4f60\u5fc5\u9808\u8981\u82b1\u66f4\u591a\u529b\u91cf\u5728\u5e73\u8861\u52d5\u4f5c\u4e0a<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u6703\u53cd\u61c9\uff1a\u300c\u58fa\u9234\u4e0a\u9762\u660e\u660e\u6a19\u793a12\u516c\u65a4\u800c\u5df2\uff0c\u600e\u9ebc\u62ff\u8d77\u4f86\u9019\u9ebc\u91cd\uff1f\u300d\u539f\u56e0\u5c31\u662f\u56e0\u70ba\u529b\u91cf\u6703\u88ab\u5206\u6563\u5230\u5e73\u8861\u58fa\u9234\u4e0a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%8F%AF%E4%BD%9C%E7%82%BA%E7%87%83%E8%84%82%E3%80%81%E6%B8%9B%E8%84%82%E7%9A%84%E5%A5%BD%E5%B9%AB%E6%89%8B\"><\/span><strong>#5 \u53ef\u4f5c\u70ba\u71c3\u8102<strong>\u3001<\/strong>\u6e1b\u8102\u7684\u597d\u5e6b\u624b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u58fa\u9234\u8a13\u7df4\u5927\u591a\u5c6c\u65bc\u7206\u767c\u578b\u7684\u8a13\u7df4\uff0c\u4e5f\u5c31\u662f\u9644\u6709\u77ed\u6642\u9593\u3001\u9ad8\u7206\u767c\u7684\u7279\u6027\uff0c\u5e38\u5e38\u6703\u8b93\u4f60\u505a\u7684\u6c23\u5598\u5401\u5401<\/p>\n\n\n\n<p>\u4e0d\u904e\u5225\u64d4\u5fc3\uff01\u4f60\u6240\u4ed8\u51fa\u7684\u52aa\u529b\u4e5f\u6703\u6709\u56de\u5831\u7684\uff0c\u58fa\u9234\u8a13\u7df4\u5e73\u5747\u6bcf\u5206\u9418\u53ef\u4ee5\u6d88\u801720\u5927\u5361\u7684\u71b1\u91cf\uff0c\u76f8\u7576\u65bc20\u5206\u9418\u5c31\u6709400\u5927\u5361<\/p>\n\n\n\n<p>\u52a0\u5165\u66f4\u591a\u4e0d\u540c\u5143\u7d20\u5230\u4f60\u7684\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\u4e2d\uff0c\u9664\u4e86\u53ef\u4ee5\u589e\u52a0\u8a13\u7df4\u7684\u6a02\u8da3\uff0c\u4e5f\u80fd\u5927\u5927\u63d0\u5347\u71c3\u8102\u7684\u6548\u679c\uff0c\u4e0d\u59a8\u53ef\u4ee5\u8a66\u8a66\uff5e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%A2%9E%E5%8A%A0%E5%BF%83%E8%82%BA%E8%80%90%E5%8A%9B\"><\/span><strong>#6 \u589e\u52a0\u5fc3\u80ba\u8010\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u525b\u525b\u8aaa\u5230\uff1a\u300c\u58fa\u9234\u8a13\u7df4\u5e38\u5e38\u6703\u8b93\u4f60\u505a\u5230\u6c23\u5598\u5401\u5401\uff0c\u800c\u4e14\u6642\u9593\u53ef\u80fd\u9084\u975e\u5e38\u77ed\uff01\u300d\u58fa\u9234\u8a13\u7df4\u5176\u5be6\u662f\u53ef\u4ee5\u6839\u64da\u9700\u6c42\u505a\u5b89\u6392\u7684<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4eca\u5929\u7684\u76ee\u7684\u662f\u8981\u52a0\u5f37\u5fc3\u80ba\u529f\u80fd\uff0c\u53ef\u4ee5\u8a66\u8457\u4ee51\u5206\u9418\u30012\u5206\u9418\u70ba\u76ee\u6a19\uff0c\u5728\u6642\u9593\u5167\u76e1\u53ef\u80fd\u7684\u505a\u5230\u6700\u591a\u4e0b<\/p>\n\n\n\n<p>\u751a\u81f3\u662f\u4ee5\u591a\u6b21\u6578\u70ba\u4e3b\uff0c\u4f8b\u5982\uff1a\u4e00\u6b21\u7529\u500b20\u4e0b\u58fa\u9234\uff0c\u5c0d\u65bc\u5fc3\u80ba\u8010\u529b\u7684\u8a13\u7df4\u6548\u679c\uff0c\u9084\u4e0d\u4e9e\u65bc\u4f60\u5728\u8def\u4e0a\u6162\u8dd1\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-a97d2bdc-9073-427b-8c23-40a862553afb\"><span class=\"ez-toc-section\" id=\"7_%E5%A2%9E%E5%8A%A0%E6%8F%A1%E5%8A%9B\"><\/span><strong>#7 \u589e\u52a0\u63e1\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e0d\u7ba1\u4f60\u4eca\u5929\u662f\u505a\u54ea\u4e00\u9805\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\uff0c\u901a\u5e38\u90fd\u9700\u8981\u9577\u6642\u9593\u624b\u6301\u58fa\u9234\uff0c\u4e0d\u7ba1\u662f\u6293\u8457\u4e5f\u597d\u3001\u8209\u8457\u4e5f\u597d<\/p>\n\n\n\n<p>\u800c\u58fa\u9234\u672c\u8eab\u7684\u63e1\u628a\u5176\u5be6\u4e0d\u7b97\u7d30\uff0c\u4f60\u53c8\u8981\u9632\u6b62\u58fa\u9234\u5728\u79fb\u52d5\u7684\u904e\u7a0b\u4e2d\u98db\u51fa\u53bb\uff0c\u63e1\u529b\u81ea\u7136\u662f\u4f60\u9700\u8981\u7528\u5230\u7684<\/p>\n\n\n\n<p>\u898f\u5f8b\u7684\u58fa\u9234\u8a13\u7df4\u5b89\u6392\uff0c\u4e0d\u53ea\u80fd\u5e6b\u52a9\u4f60\u71c3\u71d2\u8102\u80aa\uff0c\u5728\u5be6\u8cea\u6027\u7684\u529f\u80fd\u4e0a\uff0c\u4e5f\u80fd\u5e6b\u52a9\u4f60\u589e\u52a0\u624b\u90e8\u63e1\u529b<\/p>\n\n\n\n<p>\u3000    \u3000\u3000\u3000\u3000\u3000   <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.byzoomfitness.com\/product\/detail\/BZKB030\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/BYZOOM-\u58fa\u9234.jpg\" alt=\"\" class=\"wp-image-4894\" width=\"177\" height=\"177\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/BYZOOM-\u58fa\u9234.jpg 324w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/BYZOOM-\u58fa\u9234-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/BYZOOM-\u58fa\u9234-150x150.jpg 150w\" sizes=\"(max-width: 177px) 100vw, 177px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u3000    \u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-buttons aligncenter is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.byzoomfitness.com\/product\/detail\/BZKB030\" target=\"_blank\" rel=\"noreferrer noopener\">\u8cfc\u8cb7BYZOOM \u901f\u8abf\u58fa\u9234<\/a><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>(\u6298\u6263\u78bc\u512a\u60e0\uff1aHank0212)<\/strong><\/p>\n\n\n\n<p>\u3000\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=\"%E5%A3%BA%E9%88%B4%E8%A8%93%E7%B7%B4%E7%9A%84%E5%9F%BA%E6%9C%AC%E5%85%83%E7%B4%A0\"><\/span><strong>\u58fa\u9234\u8a13\u7df4\u7684\u57fa\u672c\u5143\u7d20<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"504\" height=\"264\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/kettlebell-train.jpg\" alt=\"\u58fa\u9234\u8a13\u7df4\u7684\u57fa\u672c\u5143\u7d20\" class=\"wp-image-5147\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/kettlebell-train.jpg 504w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/kettlebell-train-300x157.jpg 300w\" sizes=\"(max-width: 504px) 100vw, 504px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u6b78\u7d0d\u3001\u7d71\u5408\u4e86\u6240\u6709\u5e38\u898b\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\u5f8c\uff0c\u6574\u7406\u51fa\u4ee5\u4e0b9\u7a2e\u58fa\u9234\u7279\u6027\uff1a<\/p>\n\n\n\n<ul><li><strong>\u8e72<\/strong><\/li><li><strong>\u63a8<\/strong><\/li><li><strong>\u7529<\/strong><\/li><li><strong>\u62cb<\/strong><\/li><li><strong>\u8209<\/strong><\/li><li><strong>\u633a<\/strong><\/li><li><strong>\u63e1<\/strong><\/li><li><strong>\u8f49<\/strong><\/li><li><strong>\u81c0\u767c\u529b<\/strong><\/li><\/ul>\n\n\n\n<p>\u57fa\u672c\u4e0a\u58fa\u9234\u7684\u6240\u6709\u8a13\u7df4\uff0c\u90fd\u812b\u96e2\u4e0d\u4e86\u4ee5\u4e0a9\u7a2e\u5143\u7d20\uff0c\u53ea\u662f\u518d\u5c07\u9019\u4e9b\u5143\u7d20\u91cd\u65b0\u7d44\u5408\u6392\u5217\u800c\u5df2<\/p>\n\n\n\n<p>\u518d\u642d\u914d\u81ea\u5df1\u7684\u901f\u5ea6\u4f86\u6c7a\u5b9a\u8a13\u7df4\u7684\u5f37\u5ea6\uff0c\u50cf\u662f\u4f60\u58fa\u9234\u7529\u7684\u5feb\u4e00\u9ede\uff0c\u7576\u7136\u5f37\u5ea6\u5c31\u6703\u8d8a\u9ad8\uff0c\u719f\u7df4\u5ea6\u9700\u6c42\u4e5f\u8d8a\u9ad8<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u878d\u5408\u8d8a\u591a\u58fa\u9234\u8a13\u7df4\u5143\u7d20\u5728\u4e00\u500b\u52d5\u4f5c\u88e1\uff0c\u4e5f\u6709\u52a9\u65bc\u63d0\u5347\u58fa\u9234\u8a13\u7df4\u7684\u5f37\u5ea6\uff01\u4f8b\u5982\uff1a\u5148\u7529 \u2192 \u8e72 \u2192 \u633a \u2192 \u63a8<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4ee5\u4e0b\u5c31\u4f86\u70ba\u4f60\u4ecb\u7d39\uff0c\u90199\u5927\u58fa\u9234\u8a13\u7df4\u5143\u7d20\u7684\u4f7f\u7528\uff0c\u4ee5\u53ca\u8a13\u7df4\u83dc\u55ae<\/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=\"%E5%A3%BA%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u58fa\u9234\u8a13\u7df4\u83dc\u55ae<\/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\/09\/kettlebell-list.jpg\" alt=\"\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\" class=\"wp-image-5149\" width=\"370\" height=\"271\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/kettlebell-list.jpg 394w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/kettlebell-list-300x220.jpg 300w\" sizes=\"(max-width: 370px) 100vw, 370px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u70ba15\u7a2e\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\u6240\u7d44\u6210\u7684\u8a13\u7df4\u83dc\u55ae\uff0c\u5176\u4e2d\u5305\u542b9\u7a2e\u57fa\u672c\u5143\u7d20\uff1a<\/p>\n\n\n\n<ol><li>\u58fa\u9234\u6df1\u8e72<\/li><li>\u58fa\u9234\u8fb2\u592b\u8d70\u8def<\/li><li>\u58fa\u9234\u786c\u8209<\/li><li>\u58fa\u9234\u64fa\u76ea<\/li><li>\u58fa\u9234\u64fa\u76ea\u63db\u624b<\/li><li>\u58fa\u9234\u9ad8\u62c9<\/li><li>\u58fa\u9234\u8f49\u9ad4<\/li><li>\u58fa\u9234\u7e5e\u74b0<\/li><li>\u58fa\u9234\u4e0a\u640f<\/li><li>\u58fa\u9234\u80a9\u63a8<\/li><li>\u58fa\u9234\u633a\u8209<\/li><li>\u58fa\u9234\u6293\u8209<\/li><li>\u58fa\u9234\u904e\u982d\u9396\u5b9a<\/li><li>\u58fa\u9234\u98a8\u8eca\u5f0f<\/li><li>\u58fa\u9234\u571f\u8033\u5176\u65e9\u5b89\u5f0f<\/li><\/ol>\n\n\n\n<p>\u9019\u88e1\u6240\u4ecb\u7d39\u7684\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\u662f\u5927\u65b9\u5411\u7684\u52d5\u4f5c\uff0c\u4e0d\u5305\u542b\u96d9\u8173 \u2192 \u55ae\u8173\u7b49\u8b8a\u5316\uff0c\u4f46\u4f60\u9084\u662f\u53ef\u4ee5\u81ea\u7531\u52a0\u5165\u54e6\uff01<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff0c\u5c07\u7531\u7c21\u55ae\u7684\u52d5\u4f5c\u4e00\u8def\u6392\u5230\u8f03\u56f0\u96e3\u7684\u52d5\u4f5c\uff0c\u65b9\u4fbf\u4f60\u505a\u6700\u5feb\u901f\u7684\u9078\u64c7<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%A3%BA%E9%88%B4%E6%B7%B1%E8%B9%B2\"><\/span><strong>1) \u58fa\u9234\u6df1\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Squat<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u90e8\u4f4d\uff1a\u817f\u90e8<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u8e72<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/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\/kettle-squat-Y75GG9\" 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>\u58fa\u9234\u6df1\u8e72\u7b97\u662f\u6700\u5e38\u898b\u7684\u8a13\u7df4\u52d5\u4f5c\u4e4b\u4e00\uff0c\u4f60\u53ef\u4ee5\u9078\u64c7\u96d9\u624b\u5411\u4e0b\u6293\u63e1\u7684\u4e00\u822c\u6df1\u8e72\uff0c\u6216\u662f\u96d9\u624b\u6258\u8457\u7684\u9152\u676f\u6df1\u8e72<\/p>\n\n\n\n<p>\u91cd\u91cf\u7684\u9078\u64c7\u53ef\u4ee5\u91cd\u4e00\u9ede\uff0c\u5973\u751f\u53ef\u4ee5\u5f9e12\u516c\u65a4\u958b\u59cb\uff0c\u7537\u751f\u53ef\u4ee5\u5f9e16\uff5e20\u516c\u65a4\u958b\u59cb\uff0c\u56e0\u70ba\u52d5\u4f5c\u5e45\u5ea6\u4e0d\u5927\uff0c\u5371\u96aa\u6027\u8f03\u4f4e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%A3%BA%E9%88%B4%E8%BE%B2%E5%A4%AB%E8%B5%B0%E8%B7%AF\"><\/span><strong>2) \u58fa\u9234\u8fb2\u592b\u8d70\u8def<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Farmer&#8217;s Walk<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u624b\u90e8\u63e1\u529b\u3001\u817f\u90e8<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u63e1<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/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\/farmer-jY8Do5\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u54ea\u4e00\u7a2e\u5065\u8eab\u5668\u6750\uff0c\u5176\u5be6\u90fd\u53ef\u4ee5\u62ff\u4f86\u505a\u8fb2\u592b\u8d70\u8def\u7684\u8a13\u7df4\uff0c\u50cf\u662f\u555e\u9234\u3001\u69d3\u9234\uff0c\u4f46\u58fa\u9234\u672c\u8eab\u6709\u4e00\u500b\u63e1\u628a\u8a2d\u8a08\u7684\u95dc\u4fc2\uff0c\u5176\u5be6\u66f4\u70ba\u9069\u5408<\/p>\n\n\n\n<p>\u58fa\u9234\u8fb2\u592b\u8d70\u8def\u5c31\u4e0d\u592a\u9700\u8981\u4ec0\u9ebc\u6280\u5de7\u4e86\uff0c\u53ea\u8981\u8a18\u4f4f\u8d70\u7684\u6642\u5019\u8981\u633a\u80f8\u3001\u4e0d\u99dd\u80cc\uff0c\u4e0d\u5efa\u8b70\u6234\u62c9\u529b\u5e36\u9032\u884c\uff0c\u9019\u6a23\u624d\u80fd\u9806\u4fbf\u8a13\u7df4\u4f60\u7684\u63e1\u529b<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/angles90\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/angles90\/\">\u642d\u914d\u5b8c\u7f8e\u8a13\u7df4\u63e1\u628aAngles90\uff0c\u9032\u884c\u8a13\u7df4<\/a><\/strong><\/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=\"3_%E5%A3%BA%E9%88%B4%E7%A1%AC%E8%88%89\"><\/span><strong>3) \u58fa\u9234\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Deadlift<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u81c0\u90e8\u3001\u817f\u5f8c\u5074<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u81c0\u767c\u529b<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/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\/dead-x61DXn\" 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>\u58fa\u9234\u786c\u8209\u4e5f\u662f\u57fa\u790e\u8a13\u7df4\u4e2d\u5f88\u91cd\u8981\u7684\u4e00\u74b0\uff0c\u56e0\u70ba\u5f88\u90fd\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\uff0c\u90fd\u6703\u7528\u5230\u81c0\u5f8c\u63a8\u7684\u52d5\u4f5c\uff0c\u4e5f\u5c31\u662f\u555f\u52d5\u9ad6\u9278\u93c8<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u80fd\u5728\u58fa\u9234\u786c\u8209\u6642\u5c31\u628a\u52d5\u4f5c\u7a69\u7a69\u7684\u7df4\u597d\uff0c\u5c0d\u65bc\u4e4b\u5f8c\u5404\u7a2e\u58fa\u9234\u8b8a\u5316\u52d5\u4f5c\uff0c\u90fd\u80fd\u5f97\u5fc3\u61c9\u624b\uff01\u4e0a\u624b\u901f\u5ea6\u4e5f\u6703\u66f4\u5feb<\/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=\"4_%E5%A3%BA%E9%88%B4%E6%93%BA%E7%9B%AA\"><\/span><strong>4) \u58fa\u9234\u64fa\u76ea<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Swing<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5168\u8eab\u6027\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u81c0\u767c\u529b\u3001\u7529<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/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\/swing-LZJ4rA\" 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>\u58fa\u9234\u7529\u76ea\u662f\u4e00\u500b\u975e\u5e38\u7d93\u5178\u7684\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\uff0c\u751a\u81f3\u5f88\u591a\u4eba\u90fd\u53ea\u77e5\u9053\u9019\u500b\u52d5\u4f5c\uff0c\u4e0d\u904e\u4e5f\u6c92\u95dc\u4fc2\uff01\u56e0\u70ba\u58fa\u9234\u7529\u76ea\u4e5f\u6709\u5f88\u68d2\u7684\u71c3\u8102\u6548\u679c<\/p>\n\n\n\n<p>\u4e00\u822c\u958b\u59cb\u524d\uff0c\u6703\u5148\u8b93\u81ea\u5df1\u7684\u96d9\u8173\u8207\u58fa\u9234\u5448\u73fe\u4e00\u500b\u4e09\u89d2\u5f62\u7684\u7b26\u865f\uff0c\u85c9\u7531\u81c0\u5f8c\u63a8\u7684\u7206\u767c\u529b\uff0c\u5e36\u52d5\u624b\u90e8\u4f86\u7529\u52d5\u58fa\u9234<\/p>\n\n\n\n<p>\ud83d\udc49 <a href=\"https:\/\/physicfit.com\/kettlebell-swing\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u58fa\u9234\u64fa\u76ea\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5230\u5e95\u8a72\u600e\u9ebc\u7529\uff1f\u91cd\u91cf\u3001\u6b21\u6578\u600e\u9ebc\u9078\uff1f\u6b63\u78ba\u59ff\u52e2\u6559\u5b78<\/a><\/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=\"5_%E5%A3%BA%E9%88%B4%E6%93%BA%E7%9B%AA%E6%8F%9B%E6%89%8B\"><\/span><strong>5) \u58fa\u9234\u64fa\u76ea\u63db\u624b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Alternative Swing<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5168\u8eab\u6027\u52d5\u4f5c (\u589e\u52a0\u96e3\u5ea6)<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u81c0\u767c\u529b\u3001\u7529\u3001\u62cb<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.162%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/36wWAM\" frameborder=\"0\" scrolling=\"no\" width=\"641\" 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>\u58fa\u9234\u64fa\u76ea\u63db\u624b\uff0c\u5176\u5be6\u5c31\u662f\u5229\u7528\u58fa\u9234\u64fa\u76ea\u7684\u6163\u6027\uff0c\u518d\u52a0\u4e0a\u4e00\u4e9b\u8da3\u5473\u6027\u7684\u8b8a\u5316\u800c\u5df2\uff0c\u4e0d\u904e\u52a0\u4e0a\u63db\u624b\uff0c\u5176\u5be6\u4e5f\u662f\u6703\u66f4\u7d2f\u7684\uff01<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u53ef\u4ee5\u7528\u8f15\u91cd\u91cf\u7df4\u7fd2\u63db\u624b\u9019\u500b\u52d5\u4f5c\uff0c\u719f\u6089\u9019\u500b\u59ff\u52e2\u5f8c\u518d\u6162\u6162\u4e0a\u5927\u91cd\u91cf\uff0c\u5426\u5247\u4e00\u958b\u59cb\u4e0d\u7fd2\u6163\u7684\u72c0\u614b\u4e0b\uff0c\u5f88\u6709\u53ef\u80fd\u6253\u5230\u80ef\u4e0b\u54e6..<\/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=\"6_%E5%A3%BA%E9%88%B4%E9%AB%98%E6%8B%89\"><\/span><strong>6) \u58fa\u9234\u9ad8\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell High Pull<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5168\u8eab\u7206\u767c\u6027\u8a13\u7df4<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u7529\u3001\u62c9\u3001\u63a8\u3001\u81c0\u767c\u529b<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/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\/Y75gGK\" 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>\u58fa\u9234\u9ad8\u62c9\u4e5f\u7b97\u662f\u58fa\u9234\u64fa\u76ea\u7684\u8b8a\u5316\u4e4b\u4e00\uff0c\u9664\u4e86\u7529\u7684\u52d5\u4f5c\uff0c\u66f4\u52a0\u5165\u62c9\u3001\u63a8\u7684\u5143\u7d20\uff0c\u540c\u6642\u4e5f\u80fd\u9593\u63a5\u7df4\u5230\u4f60\u7684\u80cc\u3001\u80f8\u808c<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u5728\u627e\u65e2\u6709\u8da3\u53c8\u80fd\u7576\u505a\u6709\u6c27\u7684\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\uff0c\u58fa\u9234\u9ad8\u62c9\u662f\u4e00\u500b\u5f88\u597d\u7684\u9078\u64c7\uff0c\u8a66\u8457\u52a0\u5165\u5230\u4f60\u7684\u8a13\u7df4\u83dc\u55ae\u4e2d\u5427\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E5%A3%BA%E9%88%B4%E8%BD%89%E9%AB%94\"><\/span><strong>7) \u58fa\u9234\u8f49\u9ad4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Rotation<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u8179\u90e8\u6838\u5fc3<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u7529\u3001\u8f49<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/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\/rotation-WPq43g\" 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>\u4e0a\u9762\u9019\u500b\u662f\u5229\u7528\u7206\u767c\u529b\u9032\u884c\u7684\u7248\u672c\uff0c\u4e00\u958b\u59cb\u4f60\u4e5f\u53ef\u4ee5\u5f9e\u6162\u4e00\u9ede\u7684\u901f\u5ea6\u7df4\u7fd2\uff0c\u96d9\u624b\u63e1\u7dca\u58fa\u9234\uff0c\u8a66\u8457\u5c07\u8eab\u9ad4\u5de6\u53f3\u65cb\u8f49<\/p>\n\n\n\n<p>\u9019\u662f\u5f88\u597d\u7684\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u540c\u6642\u5177\u6709\u529f\u80fd\u6027\u3001\u5be6\u8cea\u6027\u7684\u6548\u76ca\uff0c\u7b49\u5230\u719f\u7df4\u5f8c\u518d\u52a0\u5165\u4e00\u4e9b\u7206\u767c\u529b\u7684\u5143\u7d20\u9032\u53bb\uff0c\u4e5f\u662f\u5f88\u597d\u7684\u9078\u64c7<\/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=\"8_%E5%A3%BA%E9%88%B4%E7%B9%9E%E7%92%B0\"><\/span><strong>8) \u58fa\u9234\u7e5e\u74b0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Halo<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80a9\u8180\u3001\u6838\u5fc3\u7a69\u5b9a<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u8f49<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/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\/GR84py\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u500b\u52d5\u4f5c\u770b\u8d77\u4f86\u597d\u50cf\u4f3c\u66fe\u76f8\u4f3c\uff1f\u6c92\u932f\uff01\u4f60\u5728\u7db2\u8def\u4e0a\u770b\u5230\u6709\u4e9b\u4eba\u62ff\u69d3\u7247\u4f86\u505a\u74b0\u7e5e\u7684\u52d5\u4f5c\uff0c\u800c\u58fa\u9234\u4e5f\u662f\u540c\u6a23\u7684\u9053\u7406<\/p>\n\n\n\n<p>\u5728\u58fa\u9234\u74b0\u7e5e\u7684\u904e\u7a0b\u4e2d\uff0c\u4f60\u53ef\u4ee5\u591a\u89d2\u5ea6\u7684\u523a\u6fc0\u5230\u4f60\u7684\u80a9\u8180\uff0c\u8179\u90e8\u6838\u5fc3\u4e5f\u6703\u8ddf\u8457\u88ab\u5e36\u52d5\uff0c\u662f\u4e00\u500b\u975e\u5e38\u597d\u7684\u8a13\u7df4\u52d5\u4f5c<\/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=\"9_%E5%A3%BA%E9%88%B4%E4%B8%8A%E6%90%8F\"><\/span><strong>9) \u58fa\u9234\u4e0a\u640f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Clean<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5168\u8eab\u6027\u52d5\u4f5c (\u6838\u5fc3\u3001\u624b\u8155\u7a69\u5b9a\u6027)<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u7529\u3001\u8f49<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/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\/clean-J8Q5gJ\" 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>\u58fa\u9234\u4e0a\u640f\u9019\u500b\u52d5\u4f5c\u958b\u59cb\u5c31\u6709\u4e9b\u96e3\u5ea6\u4e86\uff0c\u4f60\u8981\u5b78\u6703\u5982\u4f55\u7528\u8d77\u8eab\u7684\u529b\u91cf\uff0c\u9806\u52e2\u5c07\u58fa\u9234\u8f49\u5230\u624b\u8155\u5916\u5074\uff0c\u4e00\u958b\u59cb\u5e38\u5e38\u6253\u5230\u624b\u8155\u662f\u6b63\u5e38\u7684<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6015\u81ea\u5df1\u7684\u624b\u8155\u88ab\u649e\u5230\u7600\u9752\uff0c\u5efa\u8b70\u7df4\u7fd2\u6642\u53ef\u4ee5\u5148\u5f9e\u5169\u96bb\u624b\u958b\u59cb\uff0c\u4e00\u96bb\u624b\u9032\u884c\u58fa\u9234\u4e0a\u640f\uff0c\u53e6\u4e00\u96bb\u624b\u6276\u8457\u58fa\u9234\u5916\u5074\u3001\u6e1b\u7de9\u885d\u64ca\u529b<\/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=\"10_%E5%A3%BA%E9%88%B4%E8%82%A9%E6%8E%A8\"><\/span><strong>10) \u58fa\u9234\u80a9\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Strict Press<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80a9\u8180\u529b\u91cf\u3001\u7a69\u5b9a\u6027<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u63a8\u3001\u8209<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/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\/pZ2M5N\" 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>\u58fa\u9234\u80a9\u63a8\u9019\u500b\u52d5\u4f5c\uff0c\u500b\u4eba\u662f\u89ba\u5f97\u883b\u6709\u6311\u6230\u6027\u7684\uff01\u56e0\u70ba\u58fa\u9234\u672c\u8eab\u91cd\u91cf\u8ddf\u624b\u5be6\u969b\u6293\u63e1\u6709\u6bb5\u8ddd\u96e2\uff0c\u8b8a\u7684\u66f4\u96e3\u63a7\u5236<\/p>\n\n\n\n<p>\u800c\u9019\u500b\u80a9\u63a8\u52d5\u4f5c\u53c8\u662f\u5b8c\u5168\u4e0d\u80fd\u501f\u529b\u7684\uff0c\u4f60\u5fc5\u9808\u9760\u81ea\u5df1\u80a9\u8180\u7684\u7a69\u5b9a\u6027\uff0c\u5c07\u58fa\u9234\u6162\u6162\u7684\u5f80\u4e0a\u63a8\uff0c\u4e14\u4e0d\u8981\u9396\u6b7b\u4f60\u7684\u80a9\u8180<\/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=\"11_%E5%A3%BA%E9%88%B4%E6%8C%BA%E8%88%89\"><\/span><strong>11) \u58fa\u9234\u633a\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Jerk<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5168\u8eab\uff0c\u4e14\u5e36\u6709\u7206\u767c\u6027\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u7529\u3001\u8f49\u3001\u633a<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/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\/jerk-6W9ZJV\" 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>\u58fa\u9234\u633a\u8209\uff0c\u5176\u5be6\u5c31\u76f8\u7576\u65bc\u5148\u505a\u4e00\u500b\u58fa\u9234\u4e0a\u640f\uff0c\u518d\u52a0\u4e0a\u4e00\u500b\u55ae\u624b\u5411\u4e0a\u501f\u529b\u63a8\u7684\u52d5\u4f5c\uff0c\u800c\u300c\u633a\u300d\u9019\u500b\u52d5\u4f5c\uff0c\u5c31\u662f\u6307\u501f\u529b\u63a8\u7684\u904e\u7a0b<\/p>\n\n\n\n<p>\u5982\u679c\u6c92\u6709\u7df4\u904e\u8209\u91cd\u7684\u670b\u53cb\uff0c\u58fa\u9234\u633a\u8209\u4e00\u958b\u59cb\u6703\u9700\u8981\u883b\u9577\u6642\u9593\u7684\u7df4\u7fd2\uff0c\u7562\u7adf\u4e0d\u662f\u81ea\u5df1\u7fd2\u6163\u7684\u52d5\u4f5c\u6a21\u5f0f\uff0c\u5efa\u8b70\u91cd\u91cf\u9078\u8f15\u7684\u4f86\u7df4\u7fd2\u52d5\u4f5c<\/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=\"12_%E5%A3%BA%E9%88%B4%E6%8A%93%E8%88%89\"><\/span><strong>12) \u58fa\u9234\u6293\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Snatch<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5168\u8eab\u7684\u7206\u767c\u529b<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u7529\u3001\u63a8<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/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\/snatch-A614ZP\" 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>\u6293\u8209\u8981\u7528\u5230\u7684\u7206\u767c\u529b\u53c8\u66f4\u591a\u4e86\uff0c\u56e0\u70ba\u4f60\u8981\u76f4\u63a5\u628a\u58fa\u9234\u5f9e\u5730\u4e0a\u7529\u5230\u904e\u982d\u7684\u9ad8\u5ea6\uff0c\u76f8\u4fe1\u4e0d\u5c11\u4eba\u4e00\u958b\u59cb\u7df4\u7fd2\u4e00\u5b9a\u4e5f\u8ddf\u6211\u4e00\u6a23\u5bb3\u6015<\/p>\n\n\n\n<p>\u4e0d\u904e\u6c92\u95dc\u4fc2\uff01\u4f60\u53ef\u4ee5\u5148\u5f9e\u5b8c\u6210\u4e00\u4e0b\u58fa\u9234\u4e0a\u640f\uff0c\u5269\u4e0b\u534a\u7a0b\u518d\u7528\u80a9\u63a8\u5b8c\u6210\u4f86\u7df4\u7fd2\uff0c\u4e00\u6b21\u7529\u7684\u6bd4\u4e00\u6b21\u9ad8\uff0c\u6f38\u6f38\u7684\u4f60\u5c31\u4e0d\u9700\u8981\u592a\u591a\u80a9\u63a8\u4f86\u5b8c\u6210\u4e86<\/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=\"13_%E5%A3%BA%E9%88%B4%E9%81%8E%E9%A0%AD%E9%8E%96%E5%AE%9A\"><\/span><strong>13) \u58fa\u9234\u904e\u982d\u9396\u5b9a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Overhead Lockout<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80a9\u8180\u7684\u7a69\u5b9a\u6027<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u8209<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/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\/mqyJxr\" 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>\u58fa\u9234\u904e\u982d\u9396\u5b9a\uff0c\u76f8\u8f03\u65bc\u58fa\u9234\u80a9\u63a8\u4f86\u8aaa\u53c8\u66f4\u96e3\u4e86\uff0c\u5efa\u8b70\u4e00\u958b\u59cb\u4e0d\u8981\u7528\u592a\u91cd\uff0c\u5f88\u591a\u4eba\u70ba\u4e86\u505a\u5f88\u91cd\uff0c\u5e38\u5e38\u8981\u8073\u80a9\u4f86\u7dad\u6301\u59ff\u52e2.. \u53cd\u800c\u662f\u4e0d\u597d\u7684<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u4f60\u53ef\u4ee5\u5148\u7df4\u7fd2\u58fa\u9234\u80a9\u63a8\u81f3\u9802\u7aef\u7684\u6642\u5019\uff0c\u591a\u505c\u7559\u500b5\u79d2\uff5e10\u79d2\uff0c\u518d\u4f86\u9032\u884c\u8eab\u9ad4\u524d\u5f8c\u79fb\u52d5\u7684\u7df4\u7fd2\uff0c\u9019\u500b\u52d5\u4f5c\u4e3b\u8981\u662f\u5728\u7df4\u4f60\u7684\u80a9\u8180\u7a69\u5b9a\u6027<\/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=\"14_%E5%A3%BA%E9%88%B4%E9%A2%A8%E8%BB%8A%E5%BC%8F\"><\/span><strong>14) \u58fa\u9234\u98a8\u8eca\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Windmill<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5168\u8eab\u7684\u9748\u6d3b\u6027\u3001\u7a69\u5b9a\u6027<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u8209\u3001\u81c0\u767c\u529b<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/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\/w0rWLM\" 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>\u63a5\u4e0b\u4f86\u7684\u58fa\u9234\u98a8\u8eca\u5f0f\u5c31\u6bd4\u8f03\u504f\u5411\u65bc\u300c\u529f\u80fd\u6027\u300d\u8a13\u7df4\u4e86\uff0c\u5f9e\u982d\u5230\u5c3e\u90fd\u662f\u4f60\u7684\u8eab\u9ad4\u5728\u548c\u58fa\u9234\u505a\u5e73\u8861\uff0c\u56e0\u6b64\u5fc5\u9808\u85c9\u7531\u4e00\u5074\u81c0\u5f8c\u63a8\u4f86\u7522\u751f\u53cd\u4f5c\u7528\u529b<\/p>\n\n\n\n<p>\u9019\u500b\u52d5\u4f5c\u771f\u7684\u662f\u975e\u5e38\u6709\u96e3\u5ea6\u7684\uff01\u4e00\u958b\u59cb\u53ef\u4ee5\u5148\u5f9e\u534a\u8dea\u59ff\u7df4\u7fd2\uff0c\u8b93\u81ea\u5df1\u7684\u4e0b\u80a2\u53ef\u4ee5\u9054\u5230\u8f03\u591a\u7a69\u5b9a\u7684\u4f5c\u7528\uff0c\u4f60\u7684\u5b89\u5168\u611f\u4e5f\u6703\u66f4\u9ad8<\/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=\"15_%E5%A3%BA%E9%88%B4%E5%9C%9F%E8%80%B3%E5%85%B6%E6%97%A9%E5%AE%89%E5%BC%8F\"><\/span><strong>15) \u58fa\u9234\u571f\u8033\u5176\u65e9\u5b89\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Kettlebell Turkish Get Up<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5168\u8eab\u6027\u52d5\u4f5c\uff0c\u540c\u6642\u8b1b\u7a76\u7a69\u5b9a\u6027<\/p>\n\n\n\n<p>\u4f7f\u7528\u5143\u7d20\uff1a\u81c0\u767c\u529b\u3001\u8209\u3001\u63a8<\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/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\/oZyL13\" 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>\u58fa\u9234\u571f\u8033\u5176\u65e9\u5b89\u5f0f\uff0c\u5927\u6982\u662f\u6240\u6709\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\u4e2d\u6700\u96e3\u7684\u5427\uff01\u56e0\u70ba\u52d5\u4f5c\u53ef\u4ee5\u62c6\u89e3\u6210\u5f88\u591a\u6b65\u624d\u80fd\u5b8c\u6210\uff0c\u6211\u4e5f\u9084\u5728\u5b78\u7fd2\u4e2d\uff5e<\/p>\n\n\n\n<p>\u5982\u679c\u60f3\u81ea\u5df1\u5728\u5bb6\u7df4\u7fd2\u7684\u8a71\uff0c\u5efa\u8b70\u771f\u7684\u771f\u7684\u8981\u5f9e\u5f88\u8f15\u7684\u58fa\u9234\u958b\u59cb\uff0c\u751a\u81f3\u662f\u7a7a\u624b\u7df4\u7fd2\u52d5\u4f5c\uff0c\u7562\u7adf\u4f60\u7684\u624b\u53ef\u662f\u8981\u4e00\u76f4\u8209\u8457\u58fa\u9234\u554a\uff01\uff01\uff01<\/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=\"%E7%B8%BD%E7%B5%90\"><\/span><strong>\u7e3d\u7d50<\/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\/09\/benefit.jpg\" alt=\"\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311\" class=\"wp-image-5150\" width=\"445\" height=\"267\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/benefit.jpg 500w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/09\/benefit-300x180.jpg 300w\" sizes=\"(max-width: 445px) 100vw, 445px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u9084\u6709\u5f88\u591a\u58fa\u9234\u8a13\u7df4\u52d5\u4f5c\u662f\u6c92\u6709\u88ab\u653e\u9032\u4f86\u7684\uff0c\u4ee5\u4e0a\u4ecb\u7d39\u768415\u7a2e\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff0c\u662f\u7d66\u4f60\u4e00\u500b\u57fa\u672c\u7684\u65b9\u5411<\/p>\n\n\n\n<p>\u7576\u7136\u4e5f\u4e0d\u5c40\u9650\u65bc\u4e0a\u9762\u768415\u7a2e\u52d5\u4f5c\uff0c\u5982\u679c\u4f60\u53ef\u4ee5\u5584\u52a0\u5229\u7528\u58fa\u9234\u8a13\u7df49\u5927\u5143\u7d20\uff0c\u76f8\u4fe1\u4f60\u4e5f\u53ef\u4ee5\u900f\u904e\u58fa\u9234\u5f97\u5230\u6210\u5c31\u611f\u7684<\/p>\n\n\n\n<p>\u5728\u5bb6\u8cb7\u4e00\u500b<strong><a href=\"https:\/\/physicfit.com\/adjustable-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/adjustable-kettlebell\/\">\u53ef\u8abf\u5f0f\u58fa\u9234<\/a><\/strong>\uff0c\u5c31\u80fd\u96a8\u6642\u96a8\u5730\u62ff\u8d77\u4f86\u7529\u500b\u5e7e\u4e0b\u3001\u8f49\u500b\u5e7e\u4e0b\u56c9\uff0c\u4f46\u4e00\u5207\u9084\u662f\u4ee5\u5b89\u5168\u70ba\u4e3b<\/p>\n\n\n\n<p>\u5c0d\u65bc\u4e0d\u719f\u6089\u7684\u52d5\u4f5c\uff0c\u4e5f\u53ef\u4ee5\u5230\u5065\u8eab\u623f\u548c\u6559\u7df4\u8acb\u6559\uff0c\u751a\u81f3\u53bb\u4e0a\u500b\u58fa\u9234\u8a13\u7df4\u8ab2\u7a0b\u4e5f\u662f\u4e0d\u932f\u7684\u9078\u64c7\u54e6\uff01<\/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=\"%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u8a13\u7df4<\/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%90%84%E5%A4%A7%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5404\u5927\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\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E8%A8%93%E7%B7%B4%E5%A5%BD%E5%A4%A5%E4%BC%B4\"><\/span><strong>\u5c45\u5bb6\u8a13\u7df4\u597d\u5925\u4f34<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-bb0008d2-a33c-48d6-b96d-9c05882aee55\"><li><a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u4e94\u5927\u53ef\u8abf\u5f0f\u555e\u9234\u63a8\u85a6\uff1aNUO 232\u3001U50\u8a72\u9078\u54ea\u4e00\u500b\uff1f\u53f0\u7063\u54c1\u724c\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u69d3\u9234\u5230\u5e95\u503c\u4e0d\u503c\u5f97\u8cb7\uff1f\u529f\u80fd\u3001\u512a\u7f3a\u9ede\u5206\u6790\uff01\uff13\u6b3e\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u58fa\u9234\u63a8\u85a6\uff1a\u8a13\u7df4\u591a\u8b8a\u3001\u4e0d\u4f54\u7a7a\u9593\u7684\u597d\u9078\u64c7\uff01\uff16\u7a2e\u52d5\u4f5c\u8b8a\u5316<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"20 Minute Single Kettlebell Thrasher\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/jvH_gc9c1g8?start=504&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis 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