{"id":5201,"date":"2021-10-08T11:00:14","date_gmt":"2021-10-08T03:00:14","guid":{"rendered":"https:\/\/physicfit.com\/?p=5201"},"modified":"2023-08-20T11:02:58","modified_gmt":"2023-08-20T03:02:58","slug":"hips-training","status":"publish","type":"post","link":"https:\/\/physicfit.com\/hips-training\/","title":{"rendered":"\u30102023\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"},"content":{"rendered":"\n<p>\u871c\u6843\u81c0\u3001\u5fae\u7b11\u66f2\u7dda\u3001S\u578b\u8eab\u6750&#8230; 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href=\"https:\/\/physicfit.com\/hips-training\/#%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B52_%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E4%B8%AD%E3%80%8C%E8%86%9D%E8%93%8B%E3%80%8D%E4%B8%8D%E9%8E%96%E6%AD%BB\" title=\"\u57fa\u672c\u89c0\u5ff5#2 \u81c0\u90e8\u8a13\u7df4\u4e2d\u300c\u819d\u84cb\u300d\u4e0d\u9396\u6b7b\">\u57fa\u672c\u89c0\u5ff5#2 \u81c0\u90e8\u8a13\u7df4\u4e2d\u300c\u819d\u84cb\u300d\u4e0d\u9396\u6b7b<\/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\/hips-training\/#%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B53_%E5%8A%A0%E5%85%A5%E3%80%8C%E5%A4%A7%E9%87%8D%E9%87%8F%E3%80%8D%E7%9A%84%E8%A4%87%E5%90%88%E5%BC%8F%E5%8B%95%E4%BD%9C\" title=\"\u57fa\u672c\u89c0\u5ff5#3 \u52a0\u5165\u300c\u5927\u91cd\u91cf\u300d\u7684\u8907\u5408\u5f0f\u52d5\u4f5c\">\u57fa\u672c\u89c0\u5ff5#3 \u52a0\u5165\u300c\u5927\u91cd\u91cf\u300d\u7684\u8907\u5408\u5f0f\u52d5\u4f5c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a 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\u65b0\u624b\u5fc5\u7df4\uff34\uff2f\uff30\uff14 \u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\">4. \u65b0\u624b\u5fc5\u7df4\uff34\uff2f\uff30\uff14 \u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/hips-training\/#%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%91_%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2\" title=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11 \u76f8\u64b2\u6df1\u8e72\">\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11 \u76f8\u64b2\u6df1\u8e72<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/hips-training\/#%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2%EF%BC%831_%E5%8F%B2%E5%AF%86%E6%96%AF\" title=\"\u76f8\u64b2\u6df1\u8e72\uff031 \u53f2\u5bc6\u65af\">\u76f8\u64b2\u6df1\u8e72\uff031 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\u5c48\u819d\u79ae\u5f13\u6b65\">\u9032\u968e\u81c0\u90e8\u8a13\u7df4\uff34\uff2f\uff30\uff13 \u5c48\u819d\u79ae\u5f13\u6b65<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/physicfit.com\/hips-training\/#6_%E5%B8%B8%E8%A6%8B%E7%9A%84%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\" title=\"6. \u5e38\u898b\u7684\u81c0\u90e8\u8a13\u7df4\u932f\u8aa4\">6. \u5e38\u898b\u7684\u81c0\u90e8\u8a13\u7df4\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/physicfit.com\/hips-training\/#%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A41_%E9%81%8E%E5%BA%A6%E6%8B%B1%E8%85%B0\" title=\"\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa41 \u904e\u5ea6\u62f1\u8170\">\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa41 \u904e\u5ea6\u62f1\u8170<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/physicfit.com\/hips-training\/#%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A42_%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E6%90%96%E6%99%83\" title=\"\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa42 \u8eab\u9ad4\u904e\u5ea6\u6416\u6643\">\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa42 \u8eab\u9ad4\u904e\u5ea6\u6416\u6643<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/physicfit.com\/hips-training\/#%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A43_%E9%9D%A0%E8%85%BF%E5%BE%8C%E5%81%B4%E7%99%BC%E5%8A%9B\" title=\"\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa43 \u9760\u817f\u5f8c\u5074\u767c\u529b\">\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa43 \u9760\u817f\u5f8c\u5074\u767c\u529b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/physicfit.com\/hips-training\/#%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A44_%E8%86%9D%E8%93%8B%E9%8E%96%E6%AD%BB\" title=\"\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa44 \u819d\u84cb\u9396\u6b7b\">\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa44 \u819d\u84cb\u9396\u6b7b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/physicfit.com\/hips-training\/#%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A45_%E5%8B%95%E4%BD%9C%E5%81%9A%E5%A4%AA%E5%BF%AB\" title=\"\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa45 \u52d5\u4f5c\u505a\u592a\u5feb\">\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa45 \u52d5\u4f5c\u505a\u592a\u5feb<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/physicfit.com\/hips-training\/#7_%E8%87%80%E9%83%A8_%E2%80%93_%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CFAQ\" title=\"7. \u81c0\u90e8 &#8211; \u5e38\u898b\u554f\u984cFAQ\">7. \u81c0\u90e8 &#8211; \u5e38\u898b\u554f\u984cFAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/physicfit.com\/hips-training\/#Q1%EF%BC%9A%E6%80%8E%E9%BA%BC%E7%B7%B4%E7%BF%92%E8%87%80%E9%83%A8%E7%99%BC%E5%8A%9B%EF%BC%9F%E6%AF%8F%E6%AC%A1%E7%B7%B4%E9%83%BD%E6%B2%92%E6%84%9F%E8%A6%BA\" title=\"Q1\uff1a\u600e\u9ebc\u7df4\u7fd2\u81c0\u90e8\u767c\u529b\uff1f\u6bcf\u6b21\u7df4\u90fd\u6c92\u611f\u89ba\">Q1\uff1a\u600e\u9ebc\u7df4\u7fd2\u81c0\u90e8\u767c\u529b\uff1f\u6bcf\u6b21\u7df4\u90fd\u6c92\u611f\u89ba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/physicfit.com\/hips-training\/#Q2%EF%BC%9A%E6%9C%89%E8%BE%A6%E6%B3%95%E5%8F%AA%E7%B7%B4%E5%B1%81%E8%82%A1%EF%BC%8C%E4%B8%8D%E7%B7%B4%E5%88%B0%E8%85%BF%E5%97%8E%EF%BC%9F\" title=\"Q2\uff1a\u6709\u8fa6\u6cd5\u53ea\u7df4\u5c41\u80a1\uff0c\u4e0d\u7df4\u5230\u817f\u55ce\uff1f\">Q2\uff1a\u6709\u8fa6\u6cd5\u53ea\u7df4\u5c41\u80a1\uff0c\u4e0d\u7df4\u5230\u817f\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/physicfit.com\/hips-training\/#Q3%EF%BC%9A%E8%87%80%E9%83%A8%E5%A4%A9%E7%94%9F%E5%B0%B1%E5%A4%A7%E7%9A%84%E4%BA%BA%EF%BC%8C%E9%82%84%E9%9C%80%E8%A6%81%E7%B7%B4%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a\u81c0\u90e8\u5929\u751f\u5c31\u5927\u7684\u4eba\uff0c\u9084\u9700\u8981\u7df4\u55ce\uff1f\">Q3\uff1a\u81c0\u90e8\u5929\u751f\u5c31\u5927\u7684\u4eba\uff0c\u9084\u9700\u8981\u7df4\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/physicfit.com\/hips-training\/#Q4%EF%BC%9A%E6%80%8E%E9%BA%BC%E8%AE%93%E5%B1%81%E8%82%A1%E7%9C%8B%E8%B5%B7%E4%BE%86%E6%9B%B4%E5%AF%AC%EF%BC%9F\" title=\"Q4\uff1a\u600e\u9ebc\u8b93\u5c41\u80a1\u770b\u8d77\u4f86\u66f4\u5bec\uff1f\">Q4\uff1a\u600e\u9ebc\u8b93\u5c41\u80a1\u770b\u8d77\u4f86\u66f4\u5bec\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/physicfit.com\/hips-training\/#Q5%EF%BC%9A%E6%9C%89%E8%BE%A6%E6%B3%95%E8%A7%A3%E6%B1%BA%E8%87%80%E9%83%A8%E5%85%A9%E5%81%B4%E5%87%B9%E9%99%B7%E5%95%8F%E9%A1%8C%E5%97%8E%EF%BC%9F\" title=\"Q5\uff1a\u6709\u8fa6\u6cd5\u89e3\u6c7a\u81c0\u90e8\u5169\u5074\u51f9\u9677\u554f\u984c\u55ce\uff1f\">Q5\uff1a\u6709\u8fa6\u6cd5\u89e3\u6c7a\u81c0\u90e8\u5169\u5074\u51f9\u9677\u554f\u984c\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-53\" href=\"https:\/\/physicfit.com\/hips-training\/#Q6%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E6%9C%83%E5%8D%A1%E9%97%9C%E3%80%81%E7%B7%B4%E4%B8%8D%E5%A4%A7%EF%BC%9F\" title=\"Q6\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u81c0\u90e8\u8a13\u7df4\u6703\u5361\u95dc\u3001\u7df4\u4e0d\u5927\uff1f\">Q6\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u81c0\u90e8\u8a13\u7df4\u6703\u5361\u95dc\u3001\u7df4\u4e0d\u5927\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-54\" href=\"https:\/\/physicfit.com\/hips-training\/#Q7%EF%BC%9A%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E9%A0%BB%E7%8E%87%E8%A6%81%E5%A4%9A%E9%AB%98%EF%BC%9F%E4%B8%80%E9%80%B1%E7%B7%B4%E5%B9%BE%E6%AC%A1%EF%BC%9F\" title=\"Q7\uff1a\u81c0\u90e8\u8a13\u7df4\u983b\u7387\u8981\u591a\u9ad8\uff1f\u4e00\u9031\u7df4\u5e7e\u6b21\uff1f\">Q7\uff1a\u81c0\u90e8\u8a13\u7df4\u983b\u7387\u8981\u591a\u9ad8\uff1f\u4e00\u9031\u7df4\u5e7e\u6b21\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-55\" href=\"https:\/\/physicfit.com\/hips-training\/#Q8%EF%BC%9A%E6%83%B3%E8%A6%81%E7%B7%B4%E5%87%BA%E8%9C%9C%E6%A1%83%E8%87%80%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A6%81%E5%A2%9E%E8%82%8C%E9%82%84%E6%98%AF%E6%B8%9B%E8%84%82%EF%BC%9F\" title=\"Q8\uff1a\u60f3\u8981\u7df4\u51fa\u871c\u6843\u81c0\uff0c\u5230\u5e95\u8981\u589e\u808c\u9084\u662f\u6e1b\u8102\uff1f\">Q8\uff1a\u60f3\u8981\u7df4\u51fa\u871c\u6843\u81c0\uff0c\u5230\u5e95\u8981\u589e\u808c\u9084\u662f\u6e1b\u8102\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-56\" href=\"https:\/\/physicfit.com\/hips-training\/#Q9%EF%BC%9A%E9%AA%A8%E7%9B%86%E5%89%8D%E5%82%BE_vs_%E7%BF%B9%E8%87%80%EF%BC%8C%E5%A6%82%E4%BD%95%E5%88%86%E8%BE%A8%EF%BC%9F\" title=\"Q9\uff1a\u9aa8\u76c6\u524d\u50be vs \u7ff9\u81c0\uff0c\u5982\u4f55\u5206\u8fa8\uff1f\">Q9\uff1a\u9aa8\u76c6\u524d\u50be vs \u7ff9\u81c0\uff0c\u5982\u4f55\u5206\u8fa8\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-57\" href=\"https:\/\/physicfit.com\/hips-training\/#Q10%EF%BC%9A%E7%94%B7%E7%94%9F%E5%88%B0%E5%BA%95%E8%A6%81%E4%B8%8D%E8%A6%81%E7%B7%B4%E8%87%80%EF%BC%9F%E5%A5%B3%E7%94%9F%E6%80%8E%E9%BA%BC%E7%9C%8B%EF%BC%9F\" title=\"Q10\uff1a\u7537\u751f\u5230\u5e95\u8981\u4e0d\u8981\u7df4\u81c0\uff1f\u5973\u751f\u600e\u9ebc\u770b\uff1f\">Q10\uff1a\u7537\u751f\u5230\u5e95\u8981\u4e0d\u8981\u7df4\u81c0\uff1f\u5973\u751f\u600e\u9ebc\u770b\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-58\" href=\"https:\/\/physicfit.com\/hips-training\/#8_%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=\"8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">8. \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-59\" href=\"https:\/\/physicfit.com\/hips-training\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-60\" href=\"https:\/\/physicfit.com\/hips-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-61\" href=\"https:\/\/physicfit.com\/hips-training\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-62\" href=\"https:\/\/physicfit.com\/hips-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-63\" href=\"https:\/\/physicfit.com\/hips-training\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%97%9C%E6%96%BC%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E7%9A%84%EF%BC%97%E5%A4%A7%E8%BF%B7%E6%80%9D\"><\/span><strong>\u95dc\u65bc\u81c0\u90e8\u8a13\u7df4\u7684\uff17\u5927\u8ff7\u601d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u958b\u59cb\u9032\u5165\u6b63\u984c\u4ee5\u524d\uff0c\u5148\u4f86\u6aa2\u67e5\u4e00\u4e0b\uff0c\u4f60\u662f\u5426\u6709\u904e\u4ee5\u4e0b\uff17\u9ede\u7df4\u81c0\u8ff7\u601d<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"143\" height=\"143\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-150x150.png 150w\" sizes=\"(max-width: 143px) 100vw, 143px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E8%84%82%E8%82%AA%E5%A4%9A%E4%BB%A3%E8%A1%A8%E5%B1%81%E8%82%A1%E7%BF%B9\"><\/span><strong>#1 \u8102\u80aa\u591a\u4ee3\u8868\u5c41\u80a1\u7ff9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9996\u5148\uff0c\u5fc5\u9808\u6f84\u6e05\u4e00\u4ef6\u4e8b\uff1a\u300c\u8102\u80aa\u662f\u8102\u80aa\uff0c\u808c\u8089\u662f\u808c\u8089\uff1b\u8102\u80aa\u662f\u6c92\u6709\u652f\u6490\u6027\u7684\u300d<\/p>\n\n\n\n<p>\u60f3\u8981\u8b93\u4f60\u7684\u5c41\u80a1\u66f4\u7ff9\uff0c\u5c31\u5fc5\u9808\u900f\u904e\u81c0\u90e8\u8a13\u7df4\uff0c\u589e\u52a0\u81c0\u90e8\u7684\u808c\u8089\u91cf\uff0c\u624d\u80fd\u5c07\u5c41\u80a1\u6490\u8d77<\/p>\n\n\n\n<p>\u5982\u679c\u53ea\u6709\u8102\u80aa\uff0c\u800c\u6c92\u6709\u5b89\u6392\u81c0\u90e8\u8a13\u7df4\u7684\u8a71\uff0c\u5c41\u80a1\u53ea\u6703\u5927\uff0c\u751a\u81f3\u4e0b\u5782\uff01\u4f60\u5fc5\u9808\u5148\u601d\u8003\u81ea\u5df1\u8981\u7684\u662f\u4ec0\u9ebc<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u8102\u80aa\u591a\u6703\u8b93\u5c41\u80a1\u4e0b\u5782\uff0c\u7ff9\u81c0\u662f\u9700\u8981\u900f\u904e\u52aa\u529b\u935b\u934a\u7684<\/p><\/blockquote>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E7%B7%B4%E5%B1%81%E8%82%A1%E6%9C%83%E8%AE%93%E8%87%AA%E5%B7%B1%E8%AE%8A%E9%87%91%E5%89%9B%E5%B1%81%E5%B1%81\"><\/span><strong>#2 \u7df4\u5c41\u80a1\u6703\u8b93\u81ea\u5df1\u8b8a\u91d1\u525b\u5c41\u5c41<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u76f8\u4fe1\u6211\uff01\u808c\u8089\u5728\u653e\u9b06\u7684\u72c0\u614b\u4e0b\u90fd\u662f\u6709\u5f48\u6027\u7684\uff0c\u4e26\u4e0d\u50cf\u4f60\u60f3\u50cf\u4e2d\u7684\u90a3\u6a23\u300c\u786c\u90a6\u90a6\u300d<\/p>\n\n\n\n<p>\u56e0\u6b64\u4e0d\u5fc5\u64d4\u5fc3\u7df4\u5b8c\u81c0\u90e8\uff0c\u4f60\u7684\u5c41\u80a1\u5f9e\u6b64\u6703\u8ddf\u77f3\u982d\u4e00\u6a23\u786c\uff0c\u53ef\u4ee5\u5b89\u5fc3\u8a13\u7df4\u54e6\uff01<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u808c\u8089\u662f\u6709\u5f48\u6027\u7684\uff0c\u81c0\u90e8\u8a13\u7df4\u4e0d\u6703\u8b93\u4f60\u7684\u5c41\u80a1\u8b8a\u5f97\u50f5\u786c<\/p><\/blockquote>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8F%AF%E4%BB%A5%E5%AE%8C%E5%85%A8%E5%AD%A4%E7%AB%8B\"><\/span><strong>#3 \u81c0\u90e8\u8a13\u7df4\u53ef\u4ee5\u5b8c\u5168\u5b64\u7acb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4eba\u9ad4\u6240\u6709\u7684\u808c\u7fa4\u90fd\u4e00\u6a23\uff0c\u4e00\u5b9a\u90fd\u6703\u6709\u4e3b\u52d5\u767c\u529b\u7684\u90e8\u4f4d\uff0c\u4e5f\u6703\u6709\u62ee\u6297\u7684\u90e8\u4f4d<\/p>\n\n\n\n<p>\u597d\u6bd4\u4f60\u7df4\u80f8\u6642\uff0c\u80cc\u808c\u5c31\u662f\u4f60\u7684\u62ee\u6297\u808c\u7fa4\uff0c\u5354\u52a9\u627f\u8f09\u767c\u529b\u3001\u91cd\u91cf<\/p>\n\n\n\n<p>\u4efb\u4f55\u4fd7\u7a31\u300c\u55ae\u95dc\u7bc0\u300d\u7684\u52d5\u4f5c\uff0c\u53ea\u662f\u7528\u5230\u7684\u8f14\u52a9\u808c\u7fa4\u6bd4\u8f03\u5c11\u800c\u5df2 (\u6bd4\u4f8b\u554f\u984c)<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u81c0\u90e8\u8a13\u7df4\u591a\u5c11\u90fd\u6703\u5e36\u5230\u817f\uff0c\u53ea\u662f\u6bd4\u4f8b\u591a\u6216\u5c11\u800c\u5df2<\/p><\/blockquote>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E7%BF%B9%E8%87%80%E8%A8%93%E7%B7%B4%E5%BF%85%E9%A0%88%E4%B8%80%E7%9B%B4%E4%B8%8A%E5%A4%A7%E9%87%8D%E9%87%8F\"><\/span><strong>#4 \u7ff9\u81c0\u8a13\u7df4\u5fc5\u9808\u4e00\u76f4\u4e0a\u5927\u91cd\u91cf<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u81c0\u90e8\u662f\u5927\u5bb6\u5e73\u6642\u6bd4\u8f03\u5c11\u4e3b\u52d5\u7528\u5230\u7684\u808c\u7fa4\uff0c\u66f4\u4e0d\u7528\u8aaa\u4f60\u60f3\u7cbe\u78ba\u7684\u63a7\u5236\u5c41\u80a1\u767c\u529b\u4e86<\/p>\n\n\n\n<p>\u5f88\u591a\u65b0\u624b\u7684\u8ff7\u601d\u90fd\u8a8d\u70ba\uff1a\u300c\u6211\u60f3\u8981\u6700\u5feb\u7df4\u51fa\u871c\u6843\u81c0\uff0c\u5c31\u8981\u4e00\u76f4\u4e0a\u5927\u91cd\u91cf\u300d\uff0c\u6bcf\u6b21\u90fd\u7df4\u5230\u4e0d\u80fd\u8d70\u8def\u624d\u884c<\/p>\n\n\n\n<p>\u4f46\u4e8b\u5be6\u4e0a\uff0c\u65b0\u624b\u4e00\u958b\u59cb\u5c31\u4e0a\u5927\u91cd\u91cf\u4f86\u7df4\u81c0\uff0c\u611f\u53d7\u5ea6\u662f\u6703\u975e\u5e38\u975e\u5e38\u5dee\u7684\uff01\u751a\u81f3\u90fd\u4ee3\u511f\u5230\u817f\u8ddf\u8170.. \u9069\u5f97\u5176\u53cd<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u81c0\u90e8\u8a13\u7df4\u5fc5\u9808\u5faa\u5e8f\u6f38\u9032\uff0c\u5148\u5f9e\u611f\u53d7\u5ea6\u958b\u59cb<\/p><\/blockquote>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E9%95%B7%E6%99%82%E9%96%93%E4%BB%A5%E8%BC%95%E9%87%8D%E9%87%8F%E7%B7%B4%E8%87%80\"><\/span><strong>#5 \u9577\u6642\u9593\u4ee5\u8f15\u91cd\u91cf\u7df4\u81c0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u611f\u53d7\u5ea6\u5f88\u91cd\u91cf\uff0c\u4e0d\u4ee3\u8868\u91cd\u91cf\u4e0d\u91cd\u8981\uff01\u5728\u5408\u7406\u7684\u7bc4\u570d\u5167\uff0c\u6162\u6162\u589e\u52a0\u8a13\u7df4\u91cd\u91cf\uff0c\u624d\u662f\u9032\u6b65\u7684\u95dc\u9375<\/p>\n\n\n\n<p>\u76f8\u4fe1\u4e0d\u5c11\u4eba\u90fd\u6709\u9047\u904e\u589e\u808c\u505c\u6eef\u671f\uff0c\u524d\u9762\u53ef\u80fd\u7ff9\u81c0\u8a08\u756b\u90fd\u5f88\u9806\u5229\uff0c\u4f46\u904e\u4e862\uff5e3\u500b\u6708\u537b\u5361\u95dc\u4e86<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u6c92\u6709\u7d66\u4e88\u4f60\u81c0\u90e8\u8db3\u5920\u7684\u58d3\u529b\uff0c\u8feb\u662f\u5b83\u6210\u9577\uff0c\u5c41\u80a1\u81ea\u7136\u4e5f\u6c92\u6709\u8b8a\u5927\u7684\u7406\u7531\u4e86 (\u9577\u671f\u5f85\u5728\u8212\u9069\u5708)<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u611f\u53d7\u5ea6\u91cd\u8981\u7684\u540c\u6642\uff0c\u91cd\u91cf\u6162\u6162\u5f80\u4e0a\u589e\u52a0\u4e5f\u662f\u5fc5\u8981\u7684<\/p><\/blockquote>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E6%83%B3%E8%A6%81%E5%B1%81%E8%82%A1%E5%A2%9E%E9%95%B7%E5%8D%BB%E4%B8%80%E7%9B%B4%E5%AE%89%E6%8E%92%E6%B8%9B%E8%84%82%E6%9C%9F\"><\/span><strong>#6 \u60f3\u8981\u5c41\u80a1\u589e\u9577\u537b\u4e00\u76f4\u5b89\u6392\u6e1b\u8102\u671f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u8eab\u4e0a\u6bcf\u4e00\u584a\u808c\u8089\u90fd\u662f\u4e00\u6a23\u7684\uff0c\u60f3\u8981\u8b93\u5b83\u6709\u6240\u589e\u9577\uff0c\u8b8a\u5927\u3001\u8b8a\u5713\u3001\u8b8a\u7ff9<\/p>\n\n\n\n<p>\u90fd\u662f\u8981\u642d\u914d\u5408\u9069\u7684\u8a13\u7df4\uff0c\u4ee5\u53ca\u8db3\u5920\u7684\u990a\u5206\u624d\u80fd\u505a\u5230\uff0c\u4e5f\u5c31\u662f\u6240\u8b02\u7684\u589e\u808c\u671f<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4eca\u5929\u7684\u7df4\u81c0\u76ee\u7684\uff0c\u662f\u60f3\u8981\u8b93\u4f60\u7684\u5c41\u80a1\u8b8a\u5927\u3001\u8b8a\u7ff9\uff0c\u5c31\u4e0d\u61c9\u8a72\u5728\u71b1\u91cf\u4e0d\u8db3\u7684\u60c5\u6cc1\u4e0b\uff0c\u9084\u60f3\u5f97\u5230\u76f8\u53cd\u7684\u7d50\u679c<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u5b89\u6392\u871c\u6843\u81c0\u8a13\u7df4\u8a08\u756b\u6642\uff0c\u4e5f\u5c07\u4e7e\u6de8\u589e\u808c\u671f\u5b89\u6392\u9032\u53bb<\/p><\/blockquote>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E6%AF%8F%E6%AC%A1%E9%83%BD%E9%80%B2%E8%A1%8C%E6%A5%B5%E7%9F%AD%E7%A8%8B%E7%9A%84%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4\"><\/span><strong>#7 \u6bcf\u6b21\u90fd\u9032\u884c\u6975\u77ed\u7a0b\u7684\u81c0\u90e8\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u81c0\u90e8\u4e5f\u7b97\u4eba\u9ad4\u5927\u808c\u7fa4\u4e4b\u4e00\uff0c\u5b83\u7d55\u5c0d\u6bd4\u4f60\u60f3\u50cf\u4e2d\u7684\u80fd\u627f\u53d7\u66f4\u591a\u8a13\u7df4\u91cf\uff0c\u884c\u7a0b\u4e5f\u4e0d\u4f8b\u5916<\/p>\n\n\n\n<p>\u662f\u7684\uff0c\u6bcf\u500b\u4eba\u7684\u4eba\u9ad4\u7d50\u69cb\u4e0d\u540c\uff0c\u52d5\u4f5c\u884c\u7a0b\u4e0d\u540c\u4e5f\u662f\u5f88\u6b63\u5e38\u7684\uff0c\u4f46\u4e0d\u81f3\u65bc\u5230\u5927\u5e45\u5ea6\u7e2e\u77ed\u52d5\u4f5c\u884c\u7a0b<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6bcf\u6b21\u505a\u67d0\u500b\u81c0\u90e8\u8a13\u7df4\u6642\uff0c\u90fd\u89ba\u5f97\u4e00\u76f4\u7528\u8173\u5728\u767c\u529b\uff0c\u611f\u53d7\u5ea6\u5f88\u5dee\u7684\u8a71\uff0c\u5176\u5be6\u4e0d\u5efa\u8b70\u7528\u975e\u5e38\u77ed\u7a0b\u7684\u8a13\u7df4\u65b9\u5f0f<\/p>\n\n\n\n<p>\u4f60\u61c9\u8a72\u8a66\u5716\u6aa2\u8a0e\u81ea\u5df1\uff1a\u300c\u5230\u5e95\u52d5\u4f5c\u6709\u6c92\u6709\u505a\u932f\uff1f\u9019\u500b\u52d5\u4f5c\u5c0d\u6211\u4f86\u8aaa\u662f\u4e0d\u662f\u611f\u53d7\u5ea6\u5f88\u5dee\uff1f\u300d\u4e14\u9084\u6709\u5f88\u591a\u52d5\u4f5c\u53ef\u4ee5\u9078\u64c7\u7684<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u4e0d\u5efa\u8b70\u505a\u975e\u5e38\u77ed\u7a0b\u7684\u81c0\u90e8\u8a13\u7df4\uff0c\u8a66\u5716\u6aa2\u8a0e\u81ea\u5df1\u7684\u52d5\u4f5c\u3001\u52d5\u4f5c\u672c\u8eab\u7684\u611f\u53d7\u5ea6\u597d\u58de<\/p><\/blockquote>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"LVzzsnSWTT\"><a href=\"https:\/\/physicfit.com\/legs-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/legs-training\/embed\/#?secret=LVzzsnSWTT\" data-secret=\"LVzzsnSWTT\" 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=\"1_%E8%87%80%E9%83%A8%E6%9C%89%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F%E6%9C%89%E5%93%AA%E4%BA%9B%E4%BD%9C%E7%94%A8%EF%BC%9F\"><\/span><strong>1. \u81c0\u90e8\u6709\u54ea\u4e9b\u808c\u7fa4\uff1f\u6709\u54ea\u4e9b\u4f5c\u7528\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\/10\/structure.jpg\" alt=\"\u81c0\u90e8\u808c\u7fa4\" class=\"wp-image-5205\" width=\"372\" height=\"237\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/structure.jpg 481w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/structure-300x191.jpg 300w\" sizes=\"(max-width: 372px) 100vw, 372px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Gluteal_muscles\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Gluteal_muscles\">\u81c0\u90e8\u808c\u7fa4<\/a>\u5927\u81f4\u4e0a\u53ef\u4ee5\u5206\u6210\u4e09\u584a\uff1a<\/p>\n\n\n\n<ul><li>\u81c0\u5927\u808c (Maximus)\uff1a\u9762\u7a4d\u6700\u5927\uff0c\u4e5f\u662f\u6253\u9020\u7ff9\u81c0\u57fa\u790e\u7684\u91cd\u8981\u808c\u7fa4<\/li><li>\u81c0\u4e2d\u808c (Medius)\uff1a\u5f71\u97ff\u81c0\u90e8\u662f\u5426\u98fd\u6eff\uff0c\u770b\u8d77\u4f86\u66f4\u5bec\u3001\u66f4\u5713\u7684\u95dc\u9375<\/li><li>\u81c0\u5c0f\u808c (Minimus)\uff1a\u6700\u5c0f\u3001\u6700\u6df1\u5c64\u7684\u81c0\u90e8\u808c\u7fa4\uff0c\u5354\u52a9\u7a69\u5b9a\u9aa8\u76c6\u5e73\u8861<\/li><\/ul>\n\n\n\n<p>\u81c0\u5927\u808c\u5c31\u4e0d\u505a\u592a\u591a\u4ecb\u7d39\u4e86\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u81c0\u90e8\u808c\u7fa4\u88e1\u300c\u6700\u5927\u300d\u7684\u808c\u7fa4\uff0c\u60f3\u8981\u8b93\u5c41\u80a1\u66f4\u7ff9\uff0c\u5c31\u5fc5\u9808\u597d\u597d\u935b\u7df4\u81c0\u5927\u808c<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e0d\u53ea\u60f3\u8981\u5c41\u80a1\u7ff9\uff0c\u9084\u60f3\u8981\u8b93\u4f60\u7684\u81c0\u90e8\u770b\u8d77\u4f86\u6e3e\u5713\u98fd\u6eff\uff0c\u5c31\u5fc5\u9808\u52a0\u5165\u81c0\u4e2d\u808c\u7684\u8a13\u7df4\uff0c\u540c\u6642\u4e5f\u662f\u5f71\u97ff\u4f60\u8170\u81c0\u6bd4\u7684\u95dc\u9375<\/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\/10\/dip.jpg\" alt=\"\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\" class=\"wp-image-5206\" width=\"414\" height=\"191\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/dip.jpg 541w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/dip-300x138.jpg 300w\" sizes=\"(max-width: 414px) 100vw, 414px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u96d6\u7136\u8aaa\u81c0\u90e8\u5169\u5074\u51f9\u9677\u548c\u4f60\u7684\u9aa8\u9abc\u7d50\u69cb\u4e5f\u6709\u95dc\u4fc2\uff0c\u4f46\u5728\u9084\u4e0d\u78ba\u5b9a\u554f\u984c\u4e4b\u524d\uff0c\u597d\u597d\u52a0\u5f37\u4f60\u7684\u81c0\u4e2d\u808c\uff0c\u7684\u78ba\u80fd\u4f7f\u4f60\u7684\u5c41\u80a1\u66f4\u5713\u3001\u66f4\u98fd\u6eff<\/p>\n\n\n\n<p>\u6700\u5f8c\u5247\u662f\u4f60\u7684\u81c0\u5c0f\u808c\uff0c\u5b83\u4f4d\u65bc\u81c0\u90e8\u7684\u6700\u6df1\u5c64\uff0c\u4f46\u500b\u4eba\u8a8d\u70ba\u5b83\u548c\u5c41\u80a1\u662f\u5426\u4e0b\u5782\u7d55\u5c0d\u812b\u96e2\u4e0d\u4e86\u95dc\u4fc2\uff01\u7dca\u5be6\u7684\u81c0\u5c0f\u808c\u4e5f\u662f\u4e00\u5b9a\u8981\u7684<\/p>\n\n\n\n<p>\u7c21\u55ae\u4f86\u8aaa\uff0c\u5927\u9762\u7a4d\u7684<strong>\u81c0\u5927\u808c<\/strong>\u5fc5\u9808\u597d\u597d\u935b\u7df4\uff0c\u4f86\u6253\u9020\u7ff9\u81c0\u7684\u57fa\u790e\uff0c\u540c\u6642\u4e5f\u5fc5\u9808\u52a0\u5165\u591a\u89d2\u5ea6\u7684\u81c0\u90e8\u8a13\u7df4\uff0c\u523a\u6fc0<strong>\u81c0\u4e2d\u808c<\/strong>\u3001<strong>\u81c0\u5c0f\u808c<\/strong><\/p>\n\n\n\n<p>\u800c\u81c0\u5c0f\u808c\uff0c\u5c31\u662f\u8ca0\u8cac\u5728\u6574\u500b\u81c0\u90e8\u8a13\u7df4\u4e2d\uff0c\u7a69\u5b9a\u9aa8\u76c6\u3001\u81c0\u90e8\u7684\u89d2\u8272\uff0c\u4e14\u529f\u80fd\u4e5f\u548c\u81c0\u4e2d\u808c\u76f8\u4f3c\uff0c\u56e0\u6b64\u6703\u653e\u5728\u4e00\u8d77\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%87%80%E9%83%A8%E7%9A%84%E5%BD%A2%E7%8B%80%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F%E8%A8%93%E7%B7%B4%E7%9B%AE%E6%A8%99%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>2. \u81c0\u90e8\u7684\u5f62\u72c0\u6709\u54ea\u4e9b\uff1f\u8a13\u7df4\u76ee\u6a19\u662f\u4ec0\u9ebc\uff1f<\/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\/2021\/10\/different-shape.jpg\" alt=\"\u81c0\u578b\" class=\"wp-image-5207\" width=\"363\" height=\"278\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/different-shape.jpg 399w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/different-shape-300x230.jpg 300w\" sizes=\"(max-width: 363px) 100vw, 363px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6839\u64da\u4e0d\u540c\u7684\u8eab\u5f62\uff0c\u4e3b\u8981\u53ef\u4ee5\u5206\u6210\uff15\u7a2e\uff1a<\/p>\n\n\n\n<ul><li>\u860b\u679c\u578b\uff1a\u4e0a\u534a\u8eab\u8f03\u5927\uff0c\u4f46\u8170\u3001\u81c0\u90e8\u90fd\u8f03\u7a84<\/li><li>\u6c34\u68a8\u5f62\uff1a\u81c0\u90e8\u8f03\u5bec\uff0c\u5176\u9918\u90e8\u4f4d\u8f03\u7a84<\/li><li>\u6c99\u6f0f\u578b\uff1a\u4e0a\u8eab\u3001\u81c0\u90e8\u8f03\u5bec\uff0c\u4f46\u8170\u7a84<\/li><li>\u5012\u4e09\u89d2\uff1a\u4e0a\u8eab\u5bec\uff0c\u4f46\u4e0b\u80a2\u7a84<\/li><li>\u9577\u689d\u5f62\uff1a\u5168\u8eab\u6210\u4e00\u76f4\u7dda<\/li><\/ul>\n\n\n\n<p>\u5728\u9084\u6c92\u6709\u9032\u884c\u81c0\u90e8\u8a13\u7df4\u4e4b\u524d\uff0c\u4f60\u53ef\u4ee5\u5148\u4f86\u770b\u770b\u81ea\u5df1\u662f\u5c6c\u65bc\u54ea\u4e00\u7a2e\u8eab\u5f62\uff0c\u5c0d\u65bc\u8a13\u7df4\u76ee\u6a19\u4e5f\u6703\u6bd4\u8f03\u6709\u65b9\u5411<\/p>\n\n\n\n<p>\u860b\u679c\u578b\u3001\u6c34\u68a8\u5f62\u90fd\u662f\u5c6c\u65bc\u8102\u80aa\u5806\u7a4d\u6bd4\u8f03\u591a\u7684\uff0c\u53ea\u662f\u4e00\u500b\u662f\u5806\u7a4d\u5728\u4e0a\u534a\u8eab\uff0c\u4e00\u500b\u662f\u5806\u7a4d\u5728\u81c0\u90e8\u5c45\u591a\uff0c\u9019\u5169\u7a2e\u90fd\u9069\u5408\u642d\u914d<a href=\"https:\/\/physicfit.com\/gym-cardio-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/gym-cardio-guide\/\">\u6709\u6c27\u904b\u52d5<\/a><\/p>\n\n\n\n<p>\u800c\u6c99\u6f0f\u578b\u3001\u5012\u4e09\u89d2\u5927\u591a\u90fd\u662f\u6709\u5728\u935b\u7df4\u3001\u5065\u8eab\u7684\u8eab\u5f62\uff0c\u6c99\u6f0f\u578b\u5c31\u662f\u5927\u5bb6\u6240\u8b02\u7684S\u66f2\u7dda\u300c<strong>\u871c\u6843\u81c0<\/strong>\u300d\uff0c\u800c\u5012\u4e09\u89d2\u5247\u662f\u7f3a\u4e4f\u81c0\u90e8\u8a13\u7df4<\/p>\n\n\n\n<p>\u6700\u5f8c\u4e00\u7a2e\u9577\u689d\u5f62\u7684\u8eab\u5f62\uff0c\u5247\u662f\u5c6c\u65bc\u8eab\u6750\u8f03\u82d7\u689d\uff0c\u4e0d\u6613\u5806\u7a4d\u8102\u80aa\uff0c\u4f46\u540c\u6642\u808c\u8089\u91cf\u4e5f\u6bd4\u8f03\u4e0d\u8db3\u7684\u4eba\uff01\u9700\u8981\u9032\u884c\u81c0\u90e8\u589e\u808c\u8a13\u7df4<\/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\/10\/\u81c0\u7dda.jpg\" alt=\"\u81c0\u4f4d\u9ad8\u4f4e\" class=\"wp-image-5208\" width=\"451\" height=\"247\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u81c0\u7dda.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u81c0\u7dda-300x165.jpg 300w\" sizes=\"(max-width: 451px) 100vw, 451px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9664\u4e86\u4e0d\u540c\u7684\u8eab\u5f62\u3001\u81c0\u5f62\uff0c\u5929\u751f\u7684\u8170\u7dda\u4e5f\u662f\u7d55\u5c0d\u81c0\u90e8\u5916\u89c0\u7684\u56e0\u7d20\u4e4b\u4e00\uff0c\u6709\u4e9b\u4eba\u81c0\u7dda\u8f03\u4f4e\uff0c\u8996\u89ba\u4e0a\u5c41\u80a1\u5c31\u6709\u6bd4\u8f03\u98fd\u6eff\u7684\u512a\u52e2<\/p>\n\n\n\n<p>\u800c\u81c0\u7dda\u6bd4\u8f03\u9ad8\u7684\u4eba\uff0c\u8996\u89ba\u4e0a\u5c31\u6703\u6709\u5c41\u80a1\u6bd4\u8f03\u7a84\u7684\u5f31\u52e2\uff01\u4f46\u9019\u662f\u7121\u6cd5\u6539\u8b8a\u7684\uff0c\u4f60\u53ea\u80fd\u5920\u904e\u52a0\u5f37\u81c0\u90e8\u8a13\u7df4\uff0c\u4f86\u8b93\u81ea\u5df1\u5c41\u80a1\u66f4\u98fd\u6eff<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%96%E5%A4%A7%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B5\"><\/span><strong>3. \u81c0\u90e8\u8a13\u7df4\uff16\u5927\u57fa\u672c\u89c0\u5ff5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u81c0\u90e8\u8a13\u7df4\u7684\u65b9\u5f0f\u3001\u83dc\u55ae\u6709\u767e\u767e\u7a2e\uff0c\u4e0d\u4e00\u5b9a\u6bcf\u500b\u52d5\u4f5c\u90fd\u9069\u5408\u4f60\uff0c\u4f46\u6838\u5fc3\u539f\u5247\u7d55\u5c0d\u4e0d\u6703\u8b8a<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u70ba\u4f60\u4ecb\u7d39\u7df4\u81c0\u7684\uff16 \u5927\u57fa\u672c\u89c0\u5ff5\uff01\u9019\u88e1\u4f60\u53ef\u4ee5\u653e\u6162\u901f\u5ea6\uff0c\u4e00\u500b\u4e00\u500b\u8010\u5fc3\u7684\u770b\u5b8c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"119\" height=\"119\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 119px) 100vw, 119px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B51_%E7%B7%B4%E8%87%80%E6%99%82%EF%BC%8C%E7%9B%A1%E5%8F%AF%E8%83%BD%E6%B8%9B%E5%B0%91%E8%86%9D%E8%93%8B%E4%BD%8D%E7%BD%AE%E7%9A%84%E7%A7%BB%E5%8B%95\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5#1 \u7df4\u81c0\u6642\uff0c\u76e1\u53ef\u80fd\u6e1b\u5c11\u819d\u84cb\u4f4d\u7f6e\u7684\u79fb\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"652\" height=\"319\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e81.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4 - \u57fa\u672c\u89c0\u5ff51\" class=\"wp-image-7586\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e81.jpg 652w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e81-300x147.jpg 300w\" sizes=\"(max-width: 652px) 100vw, 652px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u6e1b\u5c11\u819d\u84cb\u79fb\u52d5\u662f\u4ec0\u9ebc\u610f\u601d\uff1f\u4f60\u6709\u6c92\u6709\u767c\u73fe\uff0c\u6bcf\u6b21\u7576\u4f60\u8981\u79fb\u52d5\u819d\u84cb\u6642\uff0c\u5c31\u6703\u9023\u52d5\u5230\u817f\u524d\u5074 (\u80a1\u56db\u982d\u808c) \u7684\u767c\u529b\uff0c\u4e0d\u7ba1\u662f\u7ad9\u8457\u3001\u8eba\u8457\u3001\u5750\u8457<\/p>\n\n\n\n<p>\u5982\u679c\u4e0d\u77e5\u9053\u6211\u5728\u8aaa\u4ec0\u9ebc\u7684\u8a71\uff0c\u4f60\u73fe\u5728\u53ef\u4ee5\u8a66\u8457\u5f4e\u66f2\u4f60\u7684\u819d\u84cb\uff0c\u4f60\u6703\u767c\u73fe\u5927\u817f\u600e\u9ebc\u4e5f\u8ddf\u8457\u4e00\u8d77\u52d5\u4e86\u8d77\u4f86\uff1f\u9019\u5c31\u662f\u4eba\u9ad4\u7d50\u69cb\u7684\u5947\u7279\u4e4b\u8655<\/p>\n\n\n\n<p>\u70ba\u4e86\u6e1b\u5c11\u5927\u817f\u5728\u81c0\u90e8\u8a13\u7df4\u6642\u6709\u300c\u904e\u591a\u7684\u300d\u53c3\u8207\uff0c\u6211\u60f3\uff1a\u5728\u7df4\u81c0\u7684\u6642\u5019\uff0c\u662f\u6709\u5fc5\u8981\u76e1\u53ef\u80fd\u6e1b\u5c11\u819d\u84cb\u79fb\u52d5\u7684\uff0c\u4f60\u624d\u80fd\u628a\u5f35\u529b\u653e\u5728\u5c41\u80a1\u4e0a \u2193<\/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\"><img decoding=\"async\" loading=\"lazy\" width=\"369\" height=\"321\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e82.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\uff0d\u4fdd\u6301\u5f35\u529b\" class=\"wp-image-7587\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e82.jpg 369w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e82-300x261.jpg 300w\" sizes=\"(max-width: 369px) 100vw, 369px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5c31\u8209\u4e00\u500b\u6700\u7c21\u55ae\u7684\u4f8b\u5b50\uff0c\u7576\u4f60\u5728\u505a\u81c0\u90e8\u5f92\u624b\u8a13\u7df4\u6642\uff0c\u985e\u4f3c\u9019\u7a2e\u62ac\u817f\u3001\u8e22\u817f\u7684\u52d5\u4f5c\uff0c\u7db2\u8def\u4e0a\u90fd\u6703\u8ddf\u4f60\u8aaa\uff1a\u300c\u4fdd\u6301\u819d\u84cb\u5f4e\u66f2\u300d<\/p>\n\n\n\n<p>\u7576\u4f60\u7684\u819d\u84cb\u5f4e\u66f2\u6642\uff0c\u817f\u5f8c\u5074\u7684\u808c\u7fa4\u5c31\u4e00\u8d77\u8ddf\u8457\u7e2e\u77ed\u4e86\uff1b\u540c\u6642\uff0c\u5f9e\u982d\u5230\u5c3e\u4fdd\u6301\u819d\u84cb\u5f4e\u66f2\uff0c\u4e0d\u8981\u6709\u5f4e\u66f2\u518d\u4f38\u76f4\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u80fd\u5920\u5e6b\u52a9\u4f60\u6e1b\u5c11\u5927\u817f\u7684\u767c\u529b\uff0c\u5c11\u4e86\u817f\u524d\u3001\u817f\u5f8c\u7684\u52a9\u529b\uff0c\u5982\u6b64\u4e00\u4f86\uff0c\u4f60\u4e5f\u80fd\u66f4\u5c08\u6ce8\u5728\u81c0\u90e8\u7684\u8a13\u7df4\u4e0a<\/p>\n\n\n\n<p>\u56e0\u6b64\u4f60\u6709\u5169\u500b\u9078\u64c7\uff1a(1) \u5f9e\u982d\u5230\u5c3e\u4fdd\u6301\u819d\u84cb\u5f4e\u66f2 \/ (2) \u5f9e\u982d\u5230\u5c3e\u4fdd\u6301\u4f38\u76f4\u72c0\u614b\uff0c\u76e1\u53ef\u80fd\u6e1b\u5c11\u819d\u84cb\u7684\u4f4d\u7f6e\u79fb\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=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B52_%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E4%B8%AD%E3%80%8C%E8%86%9D%E8%93%8B%E3%80%8D%E4%B8%8D%E9%8E%96%E6%AD%BB\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5#2 \u81c0\u90e8\u8a13\u7df4\u4e2d\u300c\u819d\u84cb\u300d\u4e0d\u9396\u6b7b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000   \u3000\u3000\u3000 \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/lock.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4 - \u57fa\u672c\u89c0\u5ff52\" class=\"wp-image-7588\" width=\"677\" height=\"300\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/lock.jpg 714w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/lock-300x133.jpg 300w\" sizes=\"(max-width: 677px) 100vw, 677px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4ec0\u9ebc\u662f\u819d\u84cb\u9396\u6b7b\uff1f\u8b1b\u767d\u8a71\u4e00\u9ede\uff0c\u5c31\u662f\u628a\u4f60\u7684\u8173\u5b8c\u5168\u6253\u76f4\uff0c\u751a\u81f3\u662f\u6709\u51fa\u529b\u4f86\u5b8c\u6210\u819d\u84cb\u9396\u6b7b\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u900f\u904e\u4e0a\u9762\u7684\u5716\u7247\uff0c\u4f60\u53ef\u4ee5\u767c\u73fe\uff0c\u7576\u819d\u84cb\u9396\u6b7b\u7684\u6642\u5019\uff0c\u4f60\u7684\u80a1\u56db\u982d\u808c (\u5927\u817f) \u5176\u5be6\u4e5f\u662f\u8ddf\u8457\u51fa\u529b\u7684<\/p>\n\n\n\n<p>\u4eca\u5929\u4f60\u7684\u76ee\u6a19\u662f\u7df4\u81c0\uff0c\u4e0d\u662f\u7df4\u817f\uff01\u7406\u7576\u907f\u514d\u5c07\u5f35\u529b\u5f9e\u5c41\u80a1 \u2192 \u8f49\u79fb\u5230\u5927\u817f\u4e0a\uff0c\u4e5f\u662f\u5f88\u591a\u4eba\u7df4\u5b8c\u5c41\u80a1\u537b\u8aaa\u817f\u9178\u7684\u539f\u56e0<\/p>\n\n\n\n<p>\u4e0d\u7ba1\u4f60\u4eca\u5929\u505a\u54ea\u4e00\u500b\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u90fd\u8981\u8a18\u5f97\u300c<strong>\u5168\u7a0b\u819d\u84cb\u4e0d\u9396\u6b7b<\/strong>\u300d\uff0c\u624d\u80fd\u4fdd\u6301\u5c41\u80a1\u7684\u5f35\u529b\uff0c\u4e9b\u5fae\u7684\u6539\u8b8a\u537b\u6703\u6709\u4e0d\u540c\u7684\u8b8a\u5316<\/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=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B53_%E5%8A%A0%E5%85%A5%E3%80%8C%E5%A4%A7%E9%87%8D%E9%87%8F%E3%80%8D%E7%9A%84%E8%A4%87%E5%90%88%E5%BC%8F%E5%8B%95%E4%BD%9C\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5#3 \u52a0\u5165\u300c\u5927\u91cd\u91cf\u300d\u7684\u8907\u5408\u5f0f\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"404\" height=\"303\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/thrust.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4 - \u57fa\u672c\u89c0\u5ff53\" class=\"wp-image-7589\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/thrust.jpg 404w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/thrust-300x225.jpg 300w\" sizes=\"(max-width: 404px) 100vw, 404px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4eca\u5929\u525b\u597d\u6709\u8fa6\u5065\u8eab\u623f\u6703\u54e1\uff0c\u606d\u559c\u4f60\uff01\u56e0\u70ba\u4f60\u6709\u5f88\u591a\u5668\u6750\u53ef\u4ee5\u9078\u64c7\uff0c\u81c0\u90e8\u8a13\u7df4\u5176\u4e2d\u4e00\u500b\u95dc\u9375\uff0c\u5c31\u662f\u8907\u5408\u5f0f\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5c31\u50cf\u4e0a\u9762\u5716\u7247\u4e2d\u7684\u52d5\u4f5c &#8211; <strong><a href=\"https:\/\/physicfit.com\/hip-thrust\/\" target=\"_blank\" rel=\"noopener\" title=\"\u69d3\u9234\u81c0\u63a8\">\u69d3\u9234\u81c0\u63a8<\/a><\/strong>\uff0c\u9019\u88e1\u6240\u8b02\u7684\u5927\u91cd\u91cf\uff0c\u6307\u7684\u662f\u80fd\u4fdd\u6301\u5728\u6b63\u78ba\u52d5\u4f5c\u4e4b\u4e0b\uff0c\u76e1\u53ef\u80fd\u5b8c\u62108\uff5e12\u4e0b\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u4eca\u5929\u7df4\u81c0\u7684\u76ee\u7684\uff0c\u662f\u8981\u8b93\u5c41\u80a1\u6709\u6240\u589e\u9577\uff0c\u56e0\u6b64\u5c31\u8981\u4ee5\u808c\u80a5\u5927\u7684\u89d2\u5ea6\u4f86\u770b\uff0c\u7206\u767c\u529b\u76841\uff5e3\u4e0b\u8a13\u7df4\u53ef\u80fd\u4e0d\u592a\u9069\u5408<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u300c\u8907\u5408\u5f0f\u81c0\u90e8\u8a13\u7df4\u300d\u4e5f\u662f\u5e6b\u52a9\u4f60\u7a81\u7834\u5361\u95dc\u671f\u7684\u597d\u5e6b\u624b\uff0c\u80fd\u5927\u5e45\u63d0\u9ad8\u4f60\u5728\u7df4\u81c0\u65e5\u7684\u8a13\u7df4\u91cf\uff01\u5225\u5bb3\u6015\u5617\u8a66\u81ea\u7531\u91cd\u91cf<\/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=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B54_%E6%90%AD%E9%85%8D%E3%80%8C%E6%84%9F%E5%8F%97%E5%BA%A6%E3%80%8D%E7%82%BA%E4%B8%BB%E7%9A%84%E7%B7%B4%E8%87%80%E5%8B%95%E4%BD%9C\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5#4 \u642d\u914d\u300c\u611f\u53d7\u5ea6\u300d\u70ba\u4e3b\u7684\u7df4\u81c0\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000   \u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"424\" height=\"351\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e84.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4 - \u57fa\u672c\u89c0\u5ff54\" class=\"wp-image-7590\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e84.jpg 424w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e84-300x248.jpg 300w\" sizes=\"(max-width: 424px) 100vw, 424px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u9ede\u5c31\u5f88\u770b\u500b\u4eba\u4e86\uff0c\u6bcf\u500b\u4eba\u5c0d\u65bc\u4e0d\u540c\u7684\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u90fd\u6703\u6709\u4e0d\u540c\u7684\u611f\u53d7\uff0c\u597d\u6bd4\uff1a\u6211\u5c0d\u65e9\u5b89\u5f0f\u5f88\u6709\u611f\u89ba\uff0c\u4f46\u4f60\u537b\u627e\u4e0d\u5230\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u5728\u81c0\u90e8\u8a13\u7df4\u8ab2\u8868\u4e2d\uff0c\u5b89\u63922\uff5e3\u500b\u81ea\u5df1\u975e\u5e38\u6709\u611f\u89ba\u7684\u52d5\u4f5c\uff0c\u5c08\u6ce8\u5728\u81c0\u90e8\u7684\u96e2\u5fc3\u3001\u6536\u7e2e\u4e0a\uff0c\u4e5f\u662f\u5e6b\u52a9\u4f60\u7df4\u51fa\u871c\u6843\u81c0\u7684\u95dc\u9375\u4e4b\u4e00<\/p>\n\n\n\n<p>\u76f8\u6bd4\u5927\u91cd\u91cf\u7684\u8907\u5408\u5f0f\u52d5\u4f5c\uff0c\u9019\u88e1\u5c31\u6bd4\u8f03\u50be\u5411\u65bc\u300c\u91cd\u91cf\u8f03\u8f15\u3001\u611f\u53d7\u8f03\u9ad8\u300d\u7684\u52d5\u4f5c\uff0c\u4f60\u53ef\u4ee5\u5728\u63a5\u4e0b\u4f86\u6211\u63a8\u85a6\u7684\u52d5\u4f5c\u4e2d\u627e\u5c0b\u5408\u9069\u81ea\u5df1\u7684\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B55_%E4%B8%8D%E5%90%8C%E8%A7%92%E5%BA%A6%E5%88%BA%E6%BF%80%E8%87%80%E9%83%A8\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5#5 \u4e0d\u540c\u89d2\u5ea6\u523a\u6fc0\u81c0\u90e8<\/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\/10\/\u4e0d\u540c\u9762.jpg\" alt=\"\u4e0d\u540c\u89d2\u5ea6\u523a\u6fc0\u81c0\u90e8\" class=\"wp-image-5209\" width=\"412\" height=\"270\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u4e0d\u540c\u9762.jpg 469w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u4e0d\u540c\u9762-300x197.jpg 300w\" sizes=\"(max-width: 412px) 100vw, 412px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u76f8\u4fe1\u4e00\u958b\u59cb\u63a5\u89f8\u81c0\u90e8\u8a13\u7df4\u7684\u65b0\u624b\uff0c\u5927\u90e8\u5206\u53ef\u80fd\u90fd\u662f\u5f9e\u6a4b\u5f0f\u3001\u81c0\u63a8\u7b49&#8230; \u6bd4\u8f03\u504f\u5411\u4e0a\u4e0b\u79fb\u52d5\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f46\u5225\u5fd8\u4e86\uff0c\u81c0\u90e8\u808c\u7fa4\u4e0d\u5149\u53ea\u6709\u81c0\u5927\u808c\uff0c\u9084\u6709\u4f60\u7684\u81c0\u4e2d\u808c\u3001\u81c0\u5c0f\u808c\uff0c\u5b83\u5011\u7684\u4f4d\u7f6e\u90fd\u4e0d\u592a\u4e00\u6a23\uff0c\u56e0\u6b64\u66f4\u9700\u8981\u591a\u89d2\u5ea6\u523a\u6fc0<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u7d66\u4f60\u4e00\u500b\u7c21\u55ae\u7684\u65b9\u5411\uff1a<\/p>\n\n\n\n<ul><li>\u7531\u4e0a\u81f3\u4e0b<\/li><li>\u7531\u4e0b\u81f3\u4e0a<\/li><li>\u5074\u908a<\/li><li>\u524d\u5f8c<\/li><\/ul>\n\n\n\n<p>\u53ea\u5c08\u6ce8\u5728\u55ae\u4e00\u9762\u5411\u7684\u81c0\u90e8\u8a13\u7df4\uff0c\u6c92\u8fa6\u6cd5\u8b93\u4f60\u7684\u81c0\u90e8\u66f4\u7acb\u9ad4\u3001\u98fd\u6eff\uff0c\u5f9e\u4e0d\u540c\u89d2\u5ea6\u53bb\u8a13\u7df4\uff0c\u624d\u80fd\u8b93\u4f60\u6253\u9020\u871c\u6843\u81c0<\/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=\"%E5%9F%BA%E6%9C%AC%E8%A7%80%E5%BF%B56_%E5%8A%A0%E5%85%A5%E5%96%AE%E9%82%8A%E7%9A%84%E8%A8%93%E7%B7%B4\"><\/span><strong>\u57fa\u672c\u89c0\u5ff5#6 \u52a0\u5165\u55ae\u908a\u7684\u8a13\u7df4<\/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\/10\/5.jpg\" alt=\"\u55ae\u908a\u8a13\u7df4\u81c0\u90e8\" class=\"wp-image-5210\" width=\"405\" height=\"282\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/5.jpg 445w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/5-300x209.jpg 300w\" sizes=\"(max-width: 405px) 100vw, 405px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5de6\u53f3\u908a\u5206\u958b\u8a13\u7df4\uff0c\u662f\u6211\u8a8d\u70ba\u975e\u5e38\u597d\u7684\u81c0\u90e8\u52a0\u5f37\u65b9\u5f0f\uff0c\u4f60\u53ef\u4ee5\u5728\u5927\u91cd\u91cf\u7684\u8907\u5408\u5f0f\u52d5\u4f5c\u4e4b\u5f8c\uff0c\u99ac\u4e0a\u63a5\u4e00\u500b\u55ae\u908a\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u4e0d\u53ea\u5c41\u80a1\u6703\u975e\u5e38\u6709\u611f\uff0c\u5c0d\u65bc\u81c0\u90e8\u7684\u91dd\u5c0d\u6027\u4e5f\u5f88\u5f37\uff0c\u4f46\u56e0\u70ba\u662f\u55ae\u908a\u9032\u884c\uff0c\u91cd\u91cf\u901a\u5e38\u4e5f\u4e0d\u6703\u592a\u91cd\uff0c\u4ee5\u611f\u53d7\u5ea6\u70ba\u4e3b<\/p>\n\n\n\n<p>\u4f60\u4e5f\u53ef\u4ee5\u5c07\u55ae\u908a\u81c0\u90e8\u8a13\u7df4\u653e\u5728\u4e00\u958b\u59cb\uff0c\u6fc0\u6d3b\u81ea\u5df1\u5e73\u5e38\u6bd4\u8f03\u5c11\u7528\u5230\u7684\u81c0\u90e8\u808c\u7fa4\uff0c\u518d\u53bb\u505a\u5927\u91cd\u91cf\u81c0\u90e8\u8a13\u7df4<\/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=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E7%B7%A8%E6%8E%92%E6%96%B9%E5%BC%8F\"><\/span><strong>\u81c0\u90e8\u8a13\u7df4\u7de8\u6392\u65b9\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>1) \u55ae\u908a\u8a13\u7df4 \u2192 \u8907\u5408\u5f0f\u52d5\u4f5c \u2192 \u611f\u53d7\u5ea6\u52d5\u4f5c \u2192 \u5f92\u624b(\u5f48\u529b\u5e36)<\/p>\n\n\n\n<p>2) \u8907\u5408\u5f0f\u52d5\u4f5c \u2192 \u611f\u53d7\u5ea6\u52d5\u4f5c \u2192 \u55ae\u908a\u8a13\u7df4 \u2192 \u5f92\u624b(\u5f48\u529b\u5e36)<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u5169\u7a2e\u81c0\u90e8\u8a13\u7df4\u7684\u5b89\u6392\u65b9\u5f0f<strong>\u53ea\u662f\u63a8\u85a6<\/strong>\uff0c\u4f60\u4e5f\u53ef\u4ee5\u6309\u7167\u4e0a\u9762\uff16\u9ede\u7df4\u81c0\u57fa\u672c\u89c0\u5ff5\uff0c\u81ea\u884c\u5b89\u6392<\/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%96%B0%E6%89%8B%E5%BF%85%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%94_%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>4. \u65b0\u624b\u5fc5\u7df4\uff34\uff2f\uff30\uff14 \u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u770b\u5b8c\u4ee5\u4e0a\uff16\u9ede\u81c0\u90e8\u8a13\u7df4\u89c0\u5ff5\u5f8c\uff0c\u73fe\u5728\u8981\u6b63\u5f0f\u9032\u5165\u52d5\u4f5c\u63a8\u85a6\u4e86<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png\" alt=\"\" class=\"wp-image-1100\" width=\"147\" height=\"147\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/11\/muscle.1-150x150.png 150w\" sizes=\"(max-width: 147px) 100vw, 147px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%91_%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2\"><\/span><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff11<\/strong> <strong>\u76f8\u64b2\u6df1\u8e72<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7df4\u81c0\u5c31\u548c\u7df4\u817f\u4e00\u6a23\uff0c\u5fc5\u4e0d\u53ef\u5c11\u7684\u52d5\u4f5c\uff0c\u5c31\u662f\u300c\u8e72\u300d\uff0c\u53ea\u662f\u9019\u88e1\u7684\u76f8\u64b2\u6df1\u8e72\uff0c\u6703\u66f4\u52a0\u8457\u91cd\u5728\u81c0\u90e8\u3001\u5167\u6536\u808c<\/p>\n\n\n\n<p>\u8ddf\u4e00\u822c\u6df1\u8e72\u4e0d\u540c\u4e4b\u8655\uff0c\u5728\u65bc\u91dd\u5c0d\u81c0\u90e8\u8a13\u7df4\u7684\u76f8\u64b2\u6df1\u8e72\uff0c\u8173\u5c16\u6703\u671d\u5916\u7d0445\u00b0\uff0c\u56e0\u6b64\u80fd\u555f\u52d5\u5230\u8f03\u591a\u81c0\u90e8\u808c\u7fa4<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u4e5f\u6703\u5c07\u91cd\u91cf\u76e1\u53ef\u80fd\u7684\u58d3\u5728\u4f60\u7684\u81c0\u90e8\u4e0a\uff0c\u8eab\u9ad4\u9700\u8981\u5f80\u524d\u7ad9\u4e00\u9ede\uff0c\u8b93\u91cd\u91cf\u53ef\u4ee5\u5782\u76f4\u843d\u5728\u5c41\u80a1\u4e0a<\/p>\n\n\n\n<p>\u800c\u76f8\u64b2\u6df1\u8e72\u5c6c\u65bc\u300c<strong>\u7531\u4e0a\u5f80\u4e0b<\/strong>\u300d\u7684\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u6bd4\u8f03\u8457\u91cd\u5728\u81c0\u5927\u808c\uff0c\u5c0d\u65bc\u5c41\u80a1\u6574\u9ad4\u5851\u578b\u5f88\u6709\u5e6b\u52a9<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2%EF%BC%831_%E5%8F%B2%E5%AF%86%E6%96%AF\"><\/span><strong><strong>\u76f8\u64b2\u6df1\u8e72\uff031 \u53f2\u5bc6\u65af<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000   \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"600\" height=\"272\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c1.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u76f8\u64b2\u6df1\u8e72\uff031 \u53f2\u5bc6\u65af\" class=\"wp-image-7594\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c1.jpg 600w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c1-300x136.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\u76e1\u53ef\u80fd\u7684\u4f7f\u7528\u5927\u91cd\u91cf\u4f86\u505a\u76f8\u64b2\u6df1\u8e72\uff0c\u6211\u53ea\u63a8\u85a6\u4f7f\u7528\u53f2\u5bc6\u65af\uff01\u56e0\u70ba\u4f60\u7684\u91cd\u5fc3\u6703\u653e\u5728\u5f8c\u65b9\uff0c\u4e5f\u5c31\u662f\u81c0\u90e8\u4e0a<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\u6574\u500b\u904b\u52d5\u904e\u7a0b\uff0c\u8eab\u9ad4\u90fd\u6703\u9760\u5728\u53f2\u5bc6\u65af\u7684\u69d3\u5b50\u4e0a\uff0c\u662f\u6709\u9ede\u5f8c\u50be\u7684\u89d2\u5ea6\uff0c\u5982\u679c\u7528\u4e00\u822c\u69d3\u9234\u64cd\u4f5c\uff0c\u6703\u975e\u5e38\u5371\u96aa<\/p>\n\n\n\n<p>\u8173\u5c16\u671d\u5916\u7d0445\u00b0\u7684\u89d2\u5ea6\uff0c\u6bd4\u8d77\u4e00\u822c\u6df1\u8e72\u7684\u7ad9\u59ff\u9084\u8981\u958b\uff0c\u80fd\u5920\u8b93\u4f60\u5728\u52d5\u4f5c\u958b\u59cb\u4ee5\u524d\uff0c\u5c31\u5148\u51fa\u529b\u3001\u555f\u52d5\u4f60\u7684\u81c0\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2%EF%BC%832_%E5%95%9E%E9%88%B4\"><\/span><strong>\u76f8\u64b2\u6df1\u8e72\uff032 \u555e\u9234<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"599\" height=\"272\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c2.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u76f8\u64b2\u6df1\u8e72\uff032 \u555e\u9234\" class=\"wp-image-7596\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c2.jpg 599w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c2-300x136.jpg 300w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000   \u3000\u3000<\/p>\n\n\n\n<p>\u555e\u9234\u76f8\u64b2\u6df1\u8e72\uff0c\u53ef\u80fd\u5c31\u7121\u6cd5\u50cf\u53f2\u5bc6\u65af\u4e00\u6a23\u4f7f\u7528\u9019\u9ebc\u5927\u7684\u91cd\u91cf\u4e86\uff0c\u56e0\u70ba\u4f60\u5fc5\u9808\u8003\u616e\u5230\u8eab\u9ad4\u7a69\u5b9a\uff0c\u4ee5\u53ca\u63e1\u529b\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u4f46\u4f60\u4e00\u6a23\u53ef\u4ee5\u5229\u7528\u555e\u9234\u4f86\u597d\u597d\u935b\u7df4\u81c0\u5927\u808c\uff0c\u81c0\u90e8\u5f8c\u63a8\u4f86\u555f\u52d5\u662f\u5fc5\u9808\u7684\uff0c\u540c\u6642\u4e5f\u8981\u6ce8\u610f\u4e0a\u53bb\u6642\u300c\u819d\u84cb\u4e0d\u9396\u6b7b\u300d<\/p>\n\n\n\n<p>\u5168\u7a0b\u8b93\u4f60\u7684\u81c0\u90e8\u5411\u5f8c\u63a8\u52d5\uff0c\u4e0a\u4f86\u6642\u4fdd\u6301\u819d\u84cb\u5f48\u6027\uff0c\u8b93\u5f35\u529b\u90fd\u7559\u5728\u4f60\u7684\u5c41\u80a1\u4e0a\uff0c\u4f46\u5207\u8a18\u80cc\u90e8\u9084\u662f\u8981\u4fdd\u6301\u6c34\u5e73\uff01\u4e0d\u99dd\u80cc<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/lifting-straps\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lifting-straps\/\">\u3010\u62c9\u529b\u5e36\u63a8\u85a6\u3011\u7df4\u80cc\u624b\u81c2\u6c92\u529b\uff1f\u91cd\u8a13\u5fc5\u5099\u7684\u5065\u8eab\u914d\u4ef6\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9B%B8%E6%92%B2%E6%B7%B1%E8%B9%B2%EF%BC%833_%E5%BE%92%E6%89%8B\"><\/span><strong>\u76f8\u64b2\u6df1\u8e72\uff033 \u5f92\u624b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000        \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"600\" height=\"272\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c3.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u76f8\u64b2\u6df1\u8e72\uff033 \u5f92\u624b\" class=\"wp-image-7597\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c3.jpg 600w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c3-300x136.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000         \u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u9078\u64c7\u5b8c\u5168\u5f92\u624b\uff0c\u4e5f\u53ef\u4ee5\u52a0\u5165\u5f48\u529b\u5e36\u3001\u7ff9\u81c0\u5708\u4f86\u9032\u884c\u76f8\u64b2\u6df1\u8e72\uff0c\u7ff9\u81c0\u5708\u7684\u597d\u8655\u662f\u4f60\u5fc5\u9808\u4e0d\u8b93\u5b83\u6ed1\u843d\uff0c\u8feb\u4f7f\u81c0\u90e8\u5916\u958b\u4f86\u652f\u6490<\/p>\n\n\n\n<p>\u5c0d\u65bc\u525b\u63a5\u89f8\u81c0\u90e8\u8a13\u7df4\u7684\u65b0\u624b\uff0c\u6216\u8a31\u5f92\u624b\u76f8\u64b2\u6df1\u8e72\u6703\u662f\u4f60\u7684\u597d\u9078\u64c7\uff0c\u4e0d\u6703\u6709\u91cd\u91cf\u58d3\u5728\u8eab\u4e0a\u7684\u6050\u61fc\u611f\uff0c\u540c\u6642\u5728\u5bb6\u5c31\u80fd\u9032\u884c<\/p>\n\n\n\n<p>\u5982\u679c\u662f\u5c45\u5bb6\u8a13\u7df4\u70ba\u4e3b\u7684\u670b\u53cb\uff0c\u4e5f\u53ef\u4ee5\u8a66\u770b\u770b\u6162\u6162\u5f80\u4e0a\u589e\u52a0\u5f48\u529b\u5e36\u7684\u78c5\u6578\uff01\u96e3\u5ea6\u6703\u66f4\u9ad8\uff0c\u81c0\u90e8\u8a13\u7df4\u91cf\u5c31\u96a8\u4e4b\u589e\u9ad8\u56c9<\/p>\n\n\n\n<p>\ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/resistance-bands\/\"> \u3010\u5c45\u5bb6\u8a13\u7df4\u5fc5\u5099\u3011\u5f48\u529b\u5e36\u9078\u8cfc\u653b\u7565\uff1a\u7ff9\u81c0\u5708\u3001\u5f48\u529b\u7e69\u8a72\u600e\u9ebc\u9078\uff1f5\u6b3e\u63a8\u85a6\u7d66\u4f60<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%92_%E8%87%80%E6%8E%A8\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff12 \u81c0\u63a8<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6709\u4e86\u7531\u4e0a\u5f80\u4e0b\u7684\u5782\u76f4\u81c0\u90e8\u8a13\u7df4\u5f8c\uff0c<strong>\u7531\u4e0b\u5f80\u4e0a<\/strong>\u7684\u65b9\u5411\u4e5f\u8981\u9867\u53ca\uff0c\u5c31\u662f\u5927\u5bb6\u53e3\u4e2d\u6240\u8b02\u7684\u300c\u81c0\u63a8\u300d<\/p>\n\n\n\n<p>\u800c\u81c0\u63a8\u53ef\u4ee5\u8aaa\u662f\u4e00\u7a2e\u7df4\u81c0\u52d5\u4f5c\u7684\u96c6\u5408\uff0c\u4f60\u53ef\u4ee5\u900f\u904e\u4efb\u4f55\u4e00\u7a2e\u5668\u6750\u9032\u884c\u8a13\u7df4\uff0c\u50cf\u662f\u69d3\u9234\u3001\u53f2\u5bc6\u65af&#8230;<\/p>\n\n\n\n<p>\u540c\u6a23\u7684\uff0c\u81c0\u63a8\u4e5f\u662f\u6bd4\u8f03\u91dd\u5c0d\u81c0\u5927\u808c\u7684\u8a13\u7df4\u52d5\u4f5c\uff0c\u56e0\u6b64\u5f88\u9069\u5408\u4e0a\u5927\u91cd\u91cf\uff0c\u7d2f\u7a4d\u7df4\u81c0\u8a13\u7df4\u91cf<\/p>\n\n\n\n<p>\u56e0\u70ba\u81c0\u63a8\u6703\u9700\u8981\u5c07\u91cd\u7269\u653e\u5728\u8eab\u4e0a\uff0c\u500b\u4eba\u4e0d\u592a\u5efa\u8b70\u4f7f\u7528\u58fa\u9234\u3001\u555e\u9234\u7b49\uff0c\u91cd\u91cf\u5728\u8eab\u4e0a\u8f03\u4e0d\u5e73\u5747\u7684\u5668\u6750<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"8B6B4wdfVo\"><a href=\"https:\/\/physicfit.com\/hip-thrust\/\">\u3010\u81c0\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u505a\u5c0d\u4e86\u55ce\uff1f\u9084\u662f\u5176\u5be6\u5728\u7df4\u8170\u3001\u7df4\u817f\uff1f\u871c\u6843\u81c0\u3001\u7ff9\u81c0\u990a\u6210\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u81c0\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u505a\u5c0d\u4e86\u55ce\uff1f\u9084\u662f\u5176\u5be6\u5728\u7df4\u8170\u3001\u7df4\u817f\uff1f\u871c\u6843\u81c0\u3001\u7ff9\u81c0\u990a\u6210\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/hip-thrust\/embed\/#?secret=8B6B4wdfVo\" data-secret=\"8B6B4wdfVo\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%80%E6%8E%A8%EF%BC%831_%E6%A7%93%E9%88%B4\"><\/span><strong>\u81c0\u63a8\uff031 \u69d3\u9234<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000       \u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"616\" height=\"276\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c4.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u81c0\u63a8\uff031 \u69d3\u9234\" class=\"wp-image-7598\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c4.jpg 616w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c4-300x134.jpg 300w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7528\u69d3\u9234\u505a\u81c0\u63a8\u7684\u597d\u8655\uff0c\u9664\u4e86\u53ef\u4ee5\u6bd4\u8f03\u597d\u4e0a\u5927\u91cd\u91cf\u4ee5\u5916\uff0c\u5c0d\u65bc\u6574\u9ad4\u81c0\u90e8\u7684\u6536\u7e2e\u5e45\u5ea6\u4e5f\u6bd4\u8f03\u5927\uff0c\u4e0d\u53d7\u5668\u6750\u62d8\u675f<\/p>\n\n\n\n<p>\u4f46\u5728\u524d\u63d0\u9084\u662f\u8981\u4ee5\u59ff\u52e2\u6b63\u78ba\u70ba\u4e3b\uff0c\u907f\u514d\u904e\u5ea6\u4f7f\u7528\u8170\u690e\u4ee3\u511f\uff0c\u800c\u6c92\u6709\u7df4\u5230\u81c0\u90e8\uff0c\u9019\u6a23\u6548\u679c\u5247\u9069\u5f97\u5176\u53cd<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%80%E6%8E%A8%EF%BC%832_%E5%8F%B2%E5%AF%86%E6%96%AF\"><\/span><strong>\u81c0\u63a8\uff032 \u53f2\u5bc6\u65af<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"597\" height=\"268\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c5.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u81c0\u63a8\uff032 \u53f2\u5bc6\u65af\" class=\"wp-image-7599\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c5.jpg 597w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c5-300x135.jpg 300w\" sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u53f2\u5bc6\u65af\u81c0\u63a8\u6bd4\u8d77\u69d3\u9234\u7684\u597d\u8655\uff0c\u5728\u65bc\u5b83\u7684\u8ecc\u8de1\u6bd4\u8f03\u56fa\u5b9a\uff0c\u4e0d\u7528\u64d4\u5fc3\u69d3\u5b50\u8dd1\u6389\u7684\u554f\u984c\uff0c\u53ef\u4ee5\u66f4\u5c08\u6ce8\u5728\u81c0\u90e8\u6536\u7e2e\u4e0a<\/p>\n\n\n\n<p>\u4f46\u540c\u6642\uff01\u53f2\u5bc6\u65af\u5668\u68b0\u7684\u5361\u52fe\u901a\u5e38\u4e5f\u4e0d\u6703\u505a\u5230\u5b8c\u5168\u78b0\u5730\uff0c\u4e5f\u5c31\u662f\u8aaa\uff1a\u7528\u53f2\u5bc6\u65af\u505a\u81c0\u63a8\u53ef\u80fd\u6703\u72a7\u7272\u6389\u4e00\u4e9b\u52d5\u4f5c\u884c\u7a0b<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u662f\u8003\u91cf\u5230\u52d5\u4f5c\u6b63\u78ba\u6027\uff0c\u6211\u6703\u6bd4\u8f03\u5efa\u8b70\u65b0\u624b\u5f9e\u53f2\u5bc6\u65af\u958b\u59cb\u7df4\u7fd2\u81c0\u63a8\uff0c\u719f\u7df4\u4e86\u518d\u53bb\u505a\u69d3\u9234\u5f0f\u7684\u81ea\u7531\u91cd\u91cf<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%80%E6%8E%A8%EF%BC%833_%E5%BE%92%E6%89%8B\"><\/span><strong>\u81c0\u63a8\uff033 \u5f92\u624b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"599\" height=\"267\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c6.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u81c0\u63a8\uff033 \u5f92\u624b\" class=\"wp-image-7600\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c6.jpg 599w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c6-300x134.jpg 300w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f92\u624b\u81c0\u63a8\uff0c\u4e5f\u6709\u4eba\u6703\u53eb\u5b83\u6a4b\u5f0f\u3001\u81c0\u6a4b\uff0c\u6211\u6703\u6bd4\u8f03\u63a8\u85a6\u9019\u7a2e\u4e0a\u534a\u8eab\u8eba\u5728\u5730\u9762\u7684\u81c0\u63a8\u65b9\u5f0f\uff0c\u56e0\u70ba\u81c0\u90e8\u611f\u53d7\u5ea6\u6bd4\u8f03\u597d<\/p>\n\n\n\n<p>\u65b0\u624b\u4e00\u958b\u59cb\u53ef\u4ee5\u5148\u5f9e\u5b8c\u5168\u5f92\u624b\u9032\u884c\uff0c\u7b49\u5230\u81c0\u63a8\u52d5\u4f5c\u719f\u7df4\u5f8c\uff0c\u518d\u8003\u616e\u52a0\u5165\u7ff9\u81c0\u5708\u7684\u963b\u529b\u8a13\u7df4\uff0c\u4e5f\u6709\u4e0d\u5c11\u4eba\u628a\u9019\u500b\u52d5\u4f5c\u7576\u505a\u6696\u8eab\u4f7f\u7528<\/p>\n\n\n\n<p>\ud83d\udc49 <a href=\"https:\/\/physicfit.com\/glute-bridge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6a4b\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f92\u624b\u5c31\u80fd\u7df4\u51fa\u7ff9\u81c0\uff01\u8170\u597d\u9178\u3001\u5c41\u80a1\u6c92\u611f\u89ba\uff1f5\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78<\/a><\/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=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%93_%E5%BE%8C%E6%8A%AC%E8%85%BF\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff13 \u5f8c\u62ac\u817f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u7684\u81c0\u90e8\u8a13\u7df4\uff0c\u6703\u6bd4\u8f03\u504f\u5411\u300c<strong>\u524d\u5f8c<\/strong>\u300d\u79fb\u52d5\u7684\u65b9\u5411\uff0c\u70ba\u4e86\u8b93\u81c0\u90e8\u767c\u529b\u66f4\u78ba\u5be6\uff0c\u904e\u7a0b\u4e2d\u61c9\u907f\u514d\u819d\u84cb\u5927\u5e45\u5ea6\u7684\u79fb\u52d5<\/p>\n\n\n\n<p>\u5426\u5247\u5f35\u529b\u5f88\u5bb9\u6613\u8dd1\u5230\u4f60\u7684\u817f\u524d\u3001\u817f\u5f8c\u5074\u53bb\uff0c\u56e0\u70ba\u5f8c\u62ac\u817f\u7684\u81c0\u90e8\u8a13\u7df4\u5927\u591a\u5c6c\u65bc\u5f8c\u52fe\u52d5\u4f5c\uff0c\u5efa\u8b70\u5168\u7a0b\u4fdd\u6301\u819d\u84cb\u5f4e\u66f2<\/p>\n\n\n\n<p>\u5982\u679c\u5168\u7a0b\u628a\u8173\u4f38\u76f4\u4f86\u505a\u5f8c\u62ac\u817f\u7684\u52d5\u4f5c\uff0c\u53cd\u800c\u6703\u8b93\u6574\u96bb\u8173\u7684\u529b\u77e9\u592a\u9577\uff0c\u817f\u5f8c\u5074\u4e5f\u8ddf\u8457\u4e00\u8d77\u767c\u529b\uff0c\u6436\u8d70\u90e8\u5206\u81c0\u90e8\u7684\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BE%8C%E6%8A%AC%E8%85%BF%EF%BC%831_%E5%8F%B2%E5%AF%86%E6%96%AF\"><\/span><strong>\u5f8c\u62ac\u817f\uff031 \u53f2\u5bc6\u65af<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"598\" height=\"269\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c7.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u5f8c\u62ac\u817f\uff031 \u53f2\u5bc6\u65af\" class=\"wp-image-7601\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c7.jpg 598w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c7-300x135.jpg 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u8981\u9078\u64c7\u7528\u53f2\u5bc6\u65af\u505a\u5f8c\u62ac\u817f\u7684\u8a71\uff0c\u8b77\u69d3\u7684\u90e8\u5206\u5efa\u8b70\u653e\u9ad8\u4e00\u9ede\uff0c\u5927\u7d04\u5728\u4f60\u819d\u84cb\u4e0b\u53bb\u4e00\u9ede\u7684\u5730\u65b9\uff0c\u907f\u514d\u529b\u7aed\u6642\u7522\u751f\u5371\u96aa<\/p>\n\n\n\n<p>\u7528\u53f2\u5bc6\u65af\u505a\u5f8c\u62ac\u817f\u7684\u597d\u8655\uff0c\u662f\u8b93\u4f60\u6709\u56fa\u5b9a\u7684\u904b\u52d5\u8ecc\u8de1\uff0c\u8b93\u4f60\u80fd\u66f4\u5c08\u6ce8\u5728\u81c0\u90e8\u7684\u6536\u7e2e\u4e0a\uff0c\u6ce8\u610f\u81ea\u5df1\u8173\u6709\u6c92\u6709\u8e29\u5728\u69d3\u5b50\u7684\u6b63\u4e2d\u9593\u5373\u53ef<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BE%8C%E6%8A%AC%E8%85%BF%EF%BC%832_%E6%BB%91%E8%BC%AA%E6%A9%9F\"><\/span><strong>\u5f8c\u62ac\u817f\uff032 \u6ed1\u8f2a\u6a5f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"598\" height=\"270\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c8.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u5f8c\u62ac\u817f\uff032 \u6ed1\u8f2a\u6a5f\" class=\"wp-image-7602\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c8.jpg 598w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c8-300x135.jpg 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u76f8\u4fe1\u9019\u500b\u6ed1\u8f2a\u5f8c\u8e22\u817f\uff0c\u5c0d\u65bc\u5927\u90e8\u5206\u7684\u4eba\u4f86\u8aaa\u53ef\u80fd\u90fd\u4e0d\u964c\u751f\uff01\u4f46\u5be6\u969b\u4e0a\u52d5\u4f5c\u6b63\u78ba\u7684\u4eba\u537b\u4e0d\u591a\uff0c\u4e0d\u5c11\u4eba\u53cd\u61c9\u817f\u5f8c\u5074\u7279\u5225\u9178<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u6703\u9019\u6a23\u5462\uff1f\u5176\u5be6\u5f88\u7c21\u55ae\uff0c\u56e0\u70ba\u4f60\u628a\u6ce8\u610f\u529b\u904e\u65bc\u96c6\u4e2d\u5728\u300c\u628a\u817f\u5f80\u5f8c\u52fe\u300d\u7684\u9019\u500b\u52d5\u4f5c\uff0c\u5fd8\u8a18\u9019\u500b\u5176\u5be6\u662f\u81c0\u90e8\u6536\u7e2e\u52d5\u4f5c<\/p>\n\n\n\n<p>\u60f3\u50cf\u81ea\u5df1\u8981\u628a\u5c41\u80a1\u64e0\u5230\u6700\u7dca\uff0c\u817f\u5f8c\u52fe\u7684\u904e\u7a0b\u53ea\u662f\u70ba\u4e86\u9054\u5230\u9019\u500b\u76ee\u7684\uff0c\u5229\u7528\u5ff5\u52d5\u4e00\u81f4\u7684\u8a13\u7df4\u65b9\u6cd5\uff0c\u53cd\u800c\u80fd\u8b93\u81ea\u5df1\u66f4\u5c08\u6ce8\u5728\u81c0\u90e8\u4e0a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BE%8C%E6%8A%AC%E8%85%BF%EF%BC%833_%E5%BE%92%E6%89%8B\"><\/span><strong>\u5f8c\u62ac\u817f\uff033 \u5f92\u624b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"616\" height=\"270\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c9.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u5f8c\u62ac\u817f\uff033 \u5f92\u624b\" class=\"wp-image-7603\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c9.jpg 616w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c9-300x131.jpg 300w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5f92\u624b\u5f8c\u62ac\u817f\uff0c\u4e0d\u53ea\u662f\u65b0\u624b\u53ef\u4ee5\u512a\u5148\u7df4\u7fd2\u7684\uff0c\u5c0d\u65bc\u5f88\u591a\u627e\u4e0d\u5230\u81c0\u90e8\u767c\u529b\u7684\u4eba\u4f86\u8aaa\uff0c\u4e5f\u662f\u4e00\u500b\u5f88\u597d\u7684\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u70ba\u6c92\u6709\u984d\u5916\u7684\u8ca0\u91cd\uff0c\u4f60\u66f4\u80fd\u5c08\u6ce8\u5728\u52d5\u4f5c\u63a7\u5236\u4e0a\uff0c\u60f3\u50cf\u81ea\u5df1\u8981\u628a\u5c41\u80a1\u5f80\u4e0a\u64e0\uff0c\u64e0\u5230\u6700\u7dca\u70ba\u6b62\uff0c\u800c\u4e0d\u662f\u628a\u817f\u62ac\u5230\u6700\u9ad8<\/p>\n\n\n\n<p>\u4f60\u6703\u767c\u73fe\uff0c\u6b63\u78ba\u7684\u52d5\u4f5c\u884c\u7a0b\uff0c\u5176\u5be6\u6703\u6bd4\u4f60\u60f3\u50cf\u4e2d\u7684\u9084\u8981\u77ed\uff01\u56e0\u70ba\u4f60\u4eca\u5929\u7684\u76ee\u6a19\u662f\u7df4\u81c0\uff0c\u4e0d\u662f\u7df4\u7fd2\u600e\u9ebc\u628a\u817f\u5f80\u5f8c\u52fe<\/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=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%EF%BC%B4%EF%BC%AF%EF%BC%B0-%EF%BC%94_%E5%81%B4%E6%8A%AC%E8%85%BF\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff34\uff2f\uff30-\uff14 \u5074\u62ac\u817f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7d42\u65bc\u4f86\u5230\u6700\u5f8c\u4e00\u500b\u9762\u5411\u7684\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u4e5f\u5c31\u662f\u300c<strong>\u5074\u908a<\/strong>\u300d\u5074\u62ac\u817f\u7684\u52d5\u4f5c\uff0c\u76ee\u6a19\u808c\u7fa4\u70ba\u81c0\u5927\u808c\u3001\u81c0\u5c0f\u808c<\/p>\n\n\n\n<p>\u9019\u88e1\u4e00\u6a23\u6703\u67093\u500b\u4e0d\u540c\u5f62\u5f0f\u7684\u5074\u62ac\u817f\uff0c\u4f46\u90fd\u662f\u8457\u91cd\u5728\u81c0\u5927\u808c\u3001\u81c0\u5c0f\u808c\u4e0a\uff0c\u8b93\u5c41\u80a1\u80fd\u5920\u66f4\u5713\u3001\u66f4\u98fd\u6eff<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%81%B4%E6%8A%AC%E8%85%BF%EF%BC%83%E6%BB%91%E8%BC%AA%E6%A9%9F\"><\/span><strong>\u5074\u62ac\u817f\uff03\u6ed1\u8f2a\u6a5f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"598\" height=\"270\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c10.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u5074\u62ac\u817f\uff03\u6ed1\u8f2a\u6a5f\" class=\"wp-image-7604\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c10.jpg 598w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c10-300x135.jpg 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000         \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u81c0\u4e2d\u808c\u3001\u81c0\u5c0f\u808c\u56e0\u70ba\u662f\u5c6c\u65bc\u6bd4\u8f03\u5c0f\u7684\u808c\u7fa4\uff0c\u56e0\u6b64\u4e0d\u9700\u8981\u592a\u5927\u7684\u91cd\u91cf\uff0c\u4e5f\u7121\u6cd5\u4f7f\u7528\u592a\u91cd\u7684\u91cd\u91cf\uff01\u56e0\u70ba\u4f60\u7684\u8173\u53ef\u80fd\u4e5f\u62ac\u4e0d\u8d77\u4f86<\/p>\n\n\n\n<p>\u9019\u6642\u66f4\u80fd\u5c08\u6ce8\u5728\u611f\u53d7\u5ea6\u4e0a\uff0c\u5168\u7a0b\u90fd\u5bcc\u6709\u5f35\u529b\u7684\u6ed1\u8f2a\u6a5f\u662f\u4e0d\u932f\u7684\u9078\u64c7\uff0c\u5982\u679c\u6709\u8173\u8e1d\u5957\u7684\u8a71\uff0c\u5efa\u8b70\u4f7f\u7528\u4e00\u4e0b\uff0c\u4e0d\u8981\u76f4\u63a5\u8e29\u5728\u63e1\u628a\u4e0a<\/p>\n\n\n\n<p>\u7562\u7adf\u63e1\u628a\u662f\u5225\u4eba\u5728\u63e1\u7684\u5730\u65b9\uff0c\u9084\u662f\u7559\u7d66\u5225\u4eba\u4e00\u500b\u885b\u751f\u7684\u5065\u8eab\u74b0\u5883\uff0c\u5168\u7a0b\u52d5\u4f5c\u653e\u6162\uff0c\u55ae\u8173\u5411\u5074\u908a\u62ac\u8d77\u3001\u819d\u84cb\u653e\u9b06\u4e0d\u9396\u6b7b<\/p>\n\n\n\n<p>\u611f\u89ba\u5230\u4f60\u7684\u81c0\u90e8\u6536\u7dca\u5c31\u597d\uff0c\u6c92\u6709\u4e00\u5b9a\u8981\u628a\u8173\u62ac\u5230\u5e73\u884c\u5730\u9762\uff01\u4ee5\u81c0\u90e8\u7684\u611f\u53d7\u5ea6\u70ba\u4e3b\uff0c\u54ea\u6015\u53ea\u6709\u62ac\u8d77\u4e00\u9ede\u5c31\u5f88\u9178\uff0c\u4e5f\u4e0d\u8981\u62ac\u904e\u982d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%81%B4%E6%8A%AC%E8%85%BF%EF%BC%83%E5%BD%88%E5%8A%9B%E5%B8%B6\"><\/span><strong>\u5074\u62ac\u817f\uff03\u5f48\u529b\u5e36<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"604\" height=\"271\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c11.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u5074\u62ac\u817f\uff03\u5f48\u529b\u5e36\" class=\"wp-image-7605\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c11.jpg 604w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c11-300x135.jpg 300w\" sizes=\"(max-width: 604px) 100vw, 604px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e5f\u6709\u4eba\u6703\u53eb\u9019\u500b\u52d5\u4f5c\u70ba\u300c\u868c\u6bbc\u5f0f\u300d\uff0c\u56e0\u70ba\u5074\u8eba\u7684\u59ff\u52e2\uff0c\u52a0\u4e0a\u4f60\u7684\u8173\u5411\u5074\u908a\u62ac\u52d5\uff0c\u5c31\u50cf\u8c9d\u6bbc\u5728\u958b\u958b\u5408\u5408\u4e00\u6a23<\/p>\n\n\n\n<p>\u65b0\u624b\u5efa\u8b70\u4e00\u958b\u59cb\u7528\u5074\u8eba\u7684\u65b9\u5f0f\uff0c\u4e0d\u8981\u4ee5\u5074\u68d2\u5f0f\u53bb\u652f\u6490\u8eab\u9ad4\uff0c\u96e3\u5ea6\u76f8\u5c0d\u8f03\u9ad8\uff0c\u56fa\u5b9a\u9760\u8fd1\u5730\u9762\u90a3\u96bb\u8173<\/p>\n\n\n\n<p>\u53e6\u4e00\u96bb\u8173\u8ca0\u8cac\u5411\u5074\u908a\u4e0a\u62ac\uff0c\u611f\u53d7\u81c0\u4e2d\u808c\u7dca\u5be6\u7684\u611f\u89ba\uff0c\u5faa\u5e8f\u6f38\u9032\uff0c\u6162\u6162\u5f80\u4e0a\u589e\u52a0\u5f48\u529b\u5e36\u7684\u78c5\u6578\uff0c\u4e0d\u8981\u4e00\u958b\u59cb\u5c31\u505a\u592a\u5927\u7684\u78c5\u6578<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%81%B4%E6%8A%AC%E8%85%BF%EF%BC%83%E5%BE%92%E6%89%8B\"><\/span><strong>\u5074\u62ac\u817f\uff03\u5f92\u624b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c-1024x264.jpg\" alt=\"\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c - \u5074\u62ac\u817f\uff03\u5f92\u624b\" class=\"wp-image-7609\" width=\"822\" height=\"212\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c-1024x264.jpg 1024w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c-300x77.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c-768x198.jpg 768w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c.jpg 1029w\" sizes=\"(max-width: 822px) 100vw, 822px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6700\u5f8c\u4e00\u500b\u5074\u62ac\u817f\u5c31\u5b8c\u5168\u662f\u5f92\u624b\u7684\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u4e0d\u9700\u8981\u4efb\u4f55\u5668\u6750\uff0c\u6709\u4e9b\u4eba\u6703\u628a\u9019\u500b\u52d5\u4f5c\u7576\u4f5c\u81c0\u90e8\u6696\u8eab\uff0c\u6070\u5de7\u975e\u5e38\u9069\u5408\u65b0\u624b\u7df4\u7fd2\u81c0\u90e8\u767c\u529b<\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u5074\u62ac\u817f\u6709\u7ad9\u59ff\u7684\u3001\u81e5\u59ff\u7684&#8230; \u5404\u7a2e\u7248\u672c\uff0c\u4f46\u6211\u500b\u4eba\u6700\u63a8\u85a6\u7684\u9084\u662f\u81e5\u59ff\u7684\uff0c\u4e5f\u5c31\u662f\u8eba\u8457\u505a\u5074\u62ac\u817f\uff0c\u53ef\u4ee5\u907f\u514d\u817f\u90e8\u501f\u529b\u3001\u611f\u53d7\u5ea6\u4e0b\u964d\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u5168\u7a0b\u5c31\u53ea\u6709\u4f60\u7684\u53e6\u4e00\u96bb\u8173\u53ef\u4ee5\u5411\u5074\u908a\u62ac\u52d5\uff0c\u52d5\u4f5c\u66f4\u8981\u653e\u6162\uff0c\u597d\u597d\u611f\u53d7\u81c0\u90e8\u7dca\u7e43\u3001\u62c9\u4f38\u7684\u611f\u89ba\uff0c\u5c0d\u65bc\u4e4b\u5f8c\u4f60\u505a\u5404\u7a2e\u81c0\u90e8\u8a13\u7df4\u4e5f\u6703\u6709\u6240\u5e6b\u52a9<\/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=\"%E6%96%B0%E6%89%8B%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u65b0\u624b\u81c0\u90e8\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u5f8c\u62ac\u817f<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u76f8\u64b2\u6df1\u8e72<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u81c0\u63a8<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u5074\u62ac\u817f<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u5f92\u624b10\u4e0b\u00d72\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5f92\u624b10\u4e0b\u00d72\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6a4b\u5f0f10\u4e0b\u00d72\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5f92\u624b10\u4e0b\u00d72\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6ed1\u8f2a\u6a5f10\u4e0b\u00d74\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7a7a\u69d310\u4e0b\u00d72\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7a7a\u69d310\u4e0b\u00d72\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5f48\u529b\u5e3610\u4e0b\u00d74\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5de6\u53f3\u5404\u4e00\u72475\u516c\u65a4\uff1a<br>10\u4e0b\u00d73\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5de6\u53f3\u5404\u4e00\u72475\u516c\u65a4\uff1a<br>10\u4e0b\u00d73\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5148\u5229\u7528\u5f8c\u62ac\u817f\u4f86\u555f\u52d5\u81c0\u90e8\u767c\u529b\uff0c\u627e\u5230\u6700\u4f73\u7684\u611f\u53d7\u5ea6\uff0c\u518d\u9032\u884c\u5927\u91cd\u91cf\u3001\u8907\u5408\u5f0f\u7684\u76f8\u64b2\u6df1\u8e72\uff0c\u7d66\u81c0\u5927\u808c\u5f97\u5230\u5b8c\u6574\u7684\u523a\u6fc0<\/p>\n\n\n\n<p>\u518d\u4f86\u505a\u76f8\u5c0d\u8f15\u9b06\u4e00\u9ede\u7684\u81c0\u63a8\uff0c\u4e0d\u540c\u65b9\u5411\u7684\u81c0\u5927\u808c\u8a13\u7df4\uff0c\u4e5f\u53ef\u4ee5\u5229\u7528\u9019\u500b\u6a5f\u6703\u597d\u597d\u7684\u8b93\u5c41\u80a1\u9054\u5230\u529b\u7aed<\/p>\n\n\n\n<p>\u6700\u5f8c\u5247\u662f\u81c0\u4e2d\u808c\u3001\u81c0\u5c0f\u808c\u7684\u90e8\u5206\uff0c\u5074\u62ac\u817f\u7684\u52a0\u5165\uff0c\u8b93\u6574\u500b\u81c0\u90e8\u8a13\u7df4\u83dc\u55ae\u66f4\u5b8c\u6574\uff0c\u5305\u542b\u6240\u6709\u9762\u5411\u7684\u81c0\u90e8\u523a\u6fc0\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E9%80%B2%E9%9A%8E%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93\"><\/span><strong>5. \u9032\u968e\u81c0\u90e8\u8a13\u7df4\uff34\uff2f\uff30\uff13<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u7684\u9032\u968e\u81c0\u90e8\u8a13\u7df4\uff0c\u52d5\u4f5c\u96e3\u5ea6\u6703\u6bd4\u8f03\u9ad8\u4e00\u9ede\uff0c\u5efa\u8b70\u719f\u6089\u4e0a\u9762\u7684\u65b0\u624b\uff34\uff2f\uff30\uff14\u7df4\u81c0\u52d5\u4f5c\u5f8c\uff0c\u518d\u52a0\u5165\u9019\u500b\u90e8\u5206<\/p>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%91_%E7%9B%B8%E6%92%B2%E7%A1%AC%E8%88%89\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u9032\u968e\u81c0\u90e8\u8a13\u7df4\uff34\uff2f\uff30\uff11 \u76f8\u64b2\u786c\u8209<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"599\" height=\"269\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c12.jpg\" alt=\"\u9032\u968e\u81c0\u90e8\u8a13\u7df4\uff34\uff2f\uff30\uff11 \u76f8\u64b2\u786c\u8209\" class=\"wp-image-7606\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c12.jpg 599w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c12-300x135.jpg 300w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/sumo-deadlift\/\" target=\"_blank\" rel=\"noopener\" title=\"\u76f8\u64b2\u786c\u8209\">\u76f8\u64b2\u786c\u8209<\/a><\/strong>\u5c6c\u65bc\u8907\u5408\u5f0f\u7684\u52d5\u4f5c\uff0c\u904e\u7a0b\u4e2d\u9664\u4e86\u81c0\u90e8\uff0c\u4e5f\u6703\u5e36\u5230\u90e8\u5206\u7684\u817f\u5f8c\u5074\uff0c\u4f46\u56e0\u70ba\u53ef\u4ee5\u505a\u8f03\u5927\u7684\u91cd\u91cf\uff01\u5c0d\u65bc\u81c0\u90e8\u589e\u9577\u4e5f\u5f88\u6709\u5e6b\u52a9<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\u76e1\u53ef\u80fd\u5c07\u5f35\u529b\u4fdd\u7559\u5728\u5c41\u80a1\u4e0a\uff0c\u5efa\u8b70\u76f8\u64b2\u786c\u8209\u4e0a\u53bb\u6642\uff0c\u4e0d\u8981\u628a\u819d\u84cb\u5b8c\u5168\u6253\u76f4\uff0c\u9019\u6642\u7684\u69d3\u9234\u5f35\u529b\u5c31\u6703\u5728\u4f60\u7684\u81c0\u90e8\u4e0a\u3001\u800c\u975e\u5927\u817f<\/p>\n\n\n\n<p>\u5728\u9802\u5cf0\u968e\u6bb5\u6642\uff0c\u4e0d\u53ea\u628a\u69d3\u9234\u5f80\u4e0a\u8209\uff0c\u9084\u53ef\u4ee5\u591a\u4e00\u500b\u593e\u5c41\u80a1\u7684\u52d5\u4f5c\uff0c\u8b93\u6536\u7e2e\u53ef\u4ee5\u66f4\u5b8c\u6574\uff01\u91cd\u91cf\u5247\u5faa\u5e8f\u6f38\u9032\u6162\u6162\u5f80\u4e0a\u589e\u52a0<\/p>\n\n\n\n<p>\ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/deadlift-training\/\">\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><\/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=\"Mvqdj4IkSE\"><a href=\"https:\/\/physicfit.com\/sumo-deadlift\/\">\u3010\u76f8\u64b2\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u6b63\u78ba\u555f\u52d5\u3001\u767c\u529b\uff1f\u5c0f\u6280\u5de7\u8b93\u4f60\u52d5\u4f5c\u4e00\u6b21\u5230\u4f4d<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u76f8\u64b2\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u6b63\u78ba\u555f\u52d5\u3001\u767c\u529b\uff1f\u5c0f\u6280\u5de7\u8b93\u4f60\u52d5\u4f5c\u4e00\u6b21\u5230\u4f4d &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/sumo-deadlift\/embed\/#?secret=Mvqdj4IkSE\" data-secret=\"Mvqdj4IkSE\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>   \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%92_%E6%97%A9%E5%AE%89%E5%BC%8F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u9032\u968e\u81c0\u90e8\u8a13\u7df4\uff34\uff2f\uff30\uff12 \u65e9\u5b89\u5f0f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"596\" height=\"274\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c13.jpg\" alt=\"\u9032\u968e\u81c0\u90e8\u8a13\u7df4\uff34\uff2f\uff30\uff12 \u65e9\u5b89\u5f0f\" class=\"wp-image-7607\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c13.jpg 596w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c13-300x138.jpg 300w\" sizes=\"(max-width: 596px) 100vw, 596px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u65e9\u5b89\u5f0f\u7d55\u5c0d\u662f\u975e\u5e38\u597d\u7684\u81c0\u90e8\u8a13\u7df4\uff0c\u4f46\u540c\u6642\u6211\u4e5f\u8a8d\u70ba\u4e0d\u9069\u5408\u65b0\u624b\u9032\u884c\uff0c\u56e0\u6b64\u653e\u5728\u9032\u968e\u7df4\u81c0\u52d5\u4f5c\u9019\u908a<\/p>\n\n\n\n<p>\u5176\u5be6\u65e9\u5b89\u5f0f\u5c31\u5f88\u50cf\u300c\u8b8a\u5316\u7248\u7684\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u300d\uff0c\u53ea\u662f\u6539\u6210\u5c07\u69d3\u9234\u80cc\u5728\u8eab\u4e0a\uff0c\u5168\u7a0b\u5c07\u6ce8\u610f\u529b\u653e\u5728\u81c0\u5f8c\u63a8\u4e0a<\/p>\n\n\n\n<p>\u8a18\u4f4f\uff01\u80cc\u4e00\u5b9a\u8981\u4fdd\u6301\u6c34\u5e73\u3001\u4e0d\u99dd\u80cc\uff0c\u4f7f\u7528\u91cd\u91cf\u66f4\u8981\u6309\u7167\u81ea\u8eab\u72c0\u6cc1\u5b89\u6392\uff0c\u4e0d\u8981\u4e00\u958b\u59cb\u5c31\u505a\u500b5\uff5e60\u516c\u65a4\u7684\u65e9\u5b89\u5f0f<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u500b\u7df4\u81c0\u52d5\u4f5c\u53ea\u662f\u63a8\u85a6\u7d66\u4f60\u53c3\u8003\uff0c\u6bcf\u500b\u52d5\u4f5c\u90fd\u6709\u5b83\u7684\u611b\u597d\u8005\uff0c\u5982\u679c\u65e9\u5b89\u5f0f\u5c0d\u4f60\u4f86\u8aaa\u6c92\u611f\u89ba\uff0c\u5c31\u4e0d\u8981\u5f37\u8feb\u81ea\u5df1\u53bb\u505a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%B4%EF%BC%AF%EF%BC%B0%EF%BC%93_%E5%B1%88%E8%86%9D%E7%A6%AE%E5%BC%93%E6%AD%A5\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u9032\u968e\u81c0\u90e8\u8a13\u7df4\uff34\uff2f\uff30\uff13 \u5c48\u819d\u79ae\u5f13\u6b65<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"595\" height=\"271\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c14.jpg\" alt=\"\u9032\u968e\u81c0\u90e8\u8a13\u7df4\uff34\uff2f\uff30\uff13 \u5c48\u819d\u79ae\u5f13\u6b65\" class=\"wp-image-7608\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c14.jpg 595w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u81c0\u90e8\u52d5\u4f5c14-300x137.jpg 300w\" sizes=\"(max-width: 595px) 100vw, 595px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5c48\u819d\u79ae\u5f13\u6b65\u5c0d\u65bc\u81c0\u5927\u6a5f\u6709\u975e\u5e38\u597d\u7684\u523a\u6fc0\uff0c\u4e5f\u5f88\u5bb9\u6613\u8b8a\u6210\u9760\u817f\u5728\u51fa\u529b\uff0c\u4f46\u5176\u5be6\u9019\u662f\u6709\u89e3\u6c7a\u65b9\u6cd5\u7684\u54e6\uff01<\/p>\n\n\n\n<p>\u8eab\u9ad4\u4e0b\u8e72\u6642\uff0c\u81c0\u90e8\u76e1\u53ef\u80fd\u7684\u5411\u5f8c\u63a8\uff0c\u80fd\u5920\u5e6b\u52a9\u96c6\u4e2d\u5f35\u529b\u5728\u5c41\u80a1\u4e0a\uff1b\u8eab\u9ad4\u4e0a\u62ac\u6642\uff0c\u4e0d\u8981\u8b93\u819d\u84cb\u5b8c\u5168\u9396\u6b7b<\/p>\n\n\n\n<p>\u8173\u5f8c\u8e29\u6642\uff0c\u53ef\u4ee5\u8b93\u8173\u5c16\u8e29\u5230\u8eab\u9ad4\u53e6\u4e00\u5074\uff0c\u81c0\u90e8\u4e5f\u6703\u5f97\u5230\u66f4\u591a\u7684\u523a\u6fc0\uff0c\u4f7f\u81c0\u5927\u808c\u5b8c\u5168\u6536\u7e2e\uff0c\u800c\u4e0d\u662f\u55ae\u7d14\u7684\u524d\u5f8c\u79fb\u52d5<\/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<p>\u4ee5\u4e0a\u65b0\u624b\u5fc5\u7df4\u3001\u9032\u968e\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\u90fd\u662f\u6211\u500b\u4eba\u6bd4\u8f03\u63a8\u85a6\u7684\uff0c\u7576\u7136\uff01\u4f60\u4e5f\u4e0d\u4e00\u5b9a\u8981\u7528\u4e0a\u9762\u90a3\u4e9b\u5668\u6750\u64cd\u4f5c\uff0c\u6311\u9078\u81ea\u5df1\u7fd2\u6163\u7684\u5373\u53ef<\/p>\n\n\n\n<p>\u6709\u4e9b\u6211\u5728\u6587\u4e2d\u6c92\u6709\u63d0\u5230\u7684\u52d5\u4f5c\uff0c\u4f8b\u5982\uff1a\u8783\u87f9\u8d70\u8def\u3001\u8de8\u6b65\u8e72\u3001\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72&#8230; \u4e5f\u7b97\u662f\u883b\u71b1\u9580\u7684\uff0c\u4f46\u6211\u500b\u4eba\u8a8d\u70ba\u5f88\u5bb9\u6613\u5e36\u5230\u817f\uff0c\u56e0\u6b64\u4e0d\u63a8\u85a6<\/p>\n\n\n\n<p>\u4eca\u5929\u5982\u679c\u4f60\u60f3\u8981\u628a\u91cd\u5fc3\u5b8c\u5168\u653e\u5728\u81c0\u90e8\u3001\u800c\u975e\u817f\u90e8\u4e0a\uff0c\u5c31\u61c9\u8a72\u6311\u9078\u4e00\u4e9b\u53ef\u4ee5\u66f4\u597d\u523a\u6fc0\u5c41\u80a1\u7684\u52d5\u4f5c\uff0c\u76e1\u91cf\u907f\u514d\u9078\u64c7\u4e00\u4e9b\u81ea\u5df1\u611f\u53d7\u5ea6\u4e0d\u597d\u7684<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%B8%B8%E8%A6%8B%E7%9A%84%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E9%8C%AF%E8%AA%A4\"><\/span><strong>6. \u5e38\u898b\u7684\u81c0\u90e8\u8a13\u7df4\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4e86\u89e3\u6709\u54ea\u4e9b\u7df4\u81c0\u52d5\u4f5c\u5f8c\uff0c\u7576\u7136\u4e5f\u5fc5\u9808\u77e5\u9053\u6709\u54ea\u4e9b\u662f\u5927\u5bb6\u7d93\u5e38\u72af\u7684\u932f\uff01\u624d\u80fd\u907f\u514d\u7ff9\u81c0\u9084\u6c92\u7df4\u51fa\u4f86\uff0c\u817f\u8b8a\u7c97\u3001\u53d7\u50b7&#8230; \u5404\u7a2e\u4e8b\u60c5\u767c\u751f<\/p>\n\n\n\n<p>\u3000\u3000\u3000 \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"126\" height=\"126\" 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: 126px) 100vw, 126px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A41_%E9%81%8E%E5%BA%A6%E6%8B%B1%E8%85%B0\"><\/span><strong>\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa41 \u904e\u5ea6\u62f1\u8170<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\u4e2d\uff0c\u6709\u4e0d\u5c11\u90fd\u662f\u300c\u81c0\u63a8\u300d\u985e\u578b\u7684\uff0c\u66f4\u4e0d\u4e4f\u5404\u7a2e\u81e5\u59ff\u81c0\u63a8\uff0c\u5982\uff1a\u6a4b\u5f0f\u3001\u81c0\u63a8&#8230;<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u89ba\u5f97\uff1a\u52aa\u529b\u628a\u5c41\u80a1\u6536\u5230\u6700\u7dca\u5c31\u662f\u6700\u597d\u7684\uff0c\u56e0\u6b64\u5617\u8a66\u8457\u5c07\u81ea\u5df1\u7684\u81c0\u90e8\u4e0d\u65b7\u5f80\u4e0a\u64e0<\/p>\n\n\n\n<p>\u4f46\u5176\u5be6\u9019\u6a23\u5f88\u5bb9\u6613\u9020\u6210\u904e\u5ea6\u4f38\u5c55\uff0c\u4e0d\u53ea\u5f35\u529b\u6703\u88ab\u4f60\u7684\u4e0b\u80cc\u6436\u8d70\uff0c\u5728\u5927\u91cd\u91cf\u4e4b\u4e0b\u66f4\u6709\u8170\u90e8\u53d7\u50b7\u7684\u98a8\u96aa\uff01<\/p>\n\n\n\n<p>\u6839\u64da\u6211\u7684\u89c0\u5bdf\uff0c\u4efb\u4f55\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\u90fd\u662f\u6536\u7e2e\u5230\u300c<strong>\u8207\u8eab\u9ad4\u5e73\u884c<\/strong>\u300d\u5373\u53ef\uff0c\u884c\u7a0b\u518d\u591a\u5c31\u5f88\u5bb9\u6613\u9020\u6210\u8170\u90e8\u4ee3\u511f\u767c\u751f<\/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=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A42_%E8%BA%AB%E9%AB%94%E9%81%8E%E5%BA%A6%E6%90%96%E6%99%83\"><\/span><strong>\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa42 \u8eab\u9ad4\u904e\u5ea6\u6416\u6643<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u4eca\u5929\u662f\u505a\u54ea\u4e00\u500b\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u90fd\u8981\u8b39\u8a18\u300c\u6700\u5c11\u5316\u5176\u4ed6\u90e8\u4f4d\u7684\u79fb\u52d5\u3001\u6700\u5927\u5316\u81c0\u90e8\u7684\u4f38\u7e2e\u300d\uff0c\u624d\u80fd\u5e6b\u52a9\u4f60\u5b8c\u6210\u6b63\u78ba\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9867\u540d\u601d\u7fa9\u5c31\u662f\u9664\u4e86\u81c0\u90e8\uff0c\u5176\u4ed6\u8eab\u9ad4\u90e8\u4f4d\u90fd\u61c9\u8a72\u8981\u4fdd\u6301\u5728\u4e00\u500b\u5b9a\u9ede\uff0c\u9632\u6b62\u59ff\u52e2\u8dd1\u6389\u7684\u524d\u63d0\u4e0b\uff0c\u540c\u6642\u4e5f\u80fd\u5e6b\u52a9\u4f60\u5c08\u6ce8\u5728\u81c0\u90e8\u8a13\u7df4\u4e0a<\/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=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A43_%E9%9D%A0%E8%85%BF%E5%BE%8C%E5%81%B4%E7%99%BC%E5%8A%9B\"><\/span><strong>\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa43 \u9760\u817f\u5f8c\u5074\u767c\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u524d\u9762\u7684\u81c0\u90e8\u8a13\u7df4\u57fa\u672c\u89c0\u5ff5\u4e2d\uff0c\u6709\u63d0\u5230\u300c<strong>\u76e1\u53ef\u80fd\u6e1b\u5c11\u819d\u84cb\u79fb\u52d5<\/strong>\u300d\uff0c\u624d\u80fd\u4f7f\u5f35\u529b\u4fdd\u6301\u5728\u4f60\u7684\u5c41\u80a1\u4e0a<\/p>\n\n\n\n<p>\u9019\u985e\u578b\u7684\u932f\u8aa4\u6700\u5e38\u767c\u751f\u5728\u5f8c\u62ac\u817f\u6642\uff0c\u56e0\u70ba\u53ea\u60f3\u8457\u8981\u628a\u8173\u5f80\u5f8c\u8e22\uff0c\u4f46\u537b\u5fd8\u4e86\u9019\u662f\u7df4\u81c0\u52d5\u4f5c\uff01\u4e0d\u662f\u7df4\u8ab0\u8e22\u5f97\u6bd4\u8f03\u9060<\/p>\n\n\n\n<p>\u8207\u5176\u771f\u7684\u628a\u8173\u5f80\u5f8c\u8e22\uff0c\u6211\u66f4\u63a8\u85a6\u4f60\u60f3\u50cf\u81ea\u5df1\u8981\u628a\u8173\u5f80\u4e0a\u52fe\uff0c\u4e14\u5168\u7a0b\u4fdd\u6301\u819d\u84cb\u5f4e\u66f2\uff0c\u9019\u6a23\u4e0d\u53ea\u80fd\u7df4\u5230\u81c0\u90e8\uff0c\u4e5f\u80fd\u9593\u63a5\u9650\u7e2e\u904e\u591a\u7684\u884c\u7a0b<\/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=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A44_%E8%86%9D%E8%93%8B%E9%8E%96%E6%AD%BB\"><\/span><strong>\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa44 \u819d\u84cb\u9396\u6b7b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7df4\u81c0\u6642\uff0c\u819d\u84cb\u9396\u6b7b\u5230\u5e95\u6703\u6709\u4ec0\u9ebc\u58de\u8655\u5462\uff1f\u5982\u679c\u4f60\u66fe\u7d93\u5728\u7df4\u5c41\u80a1\u7684\u6642\u5f8c\u767c\u73fe\u819d\u84cb\u4e0d\u9069\u3001\u5927\u817f\u6bd4\u5c41\u80a1\u9084\u8981\u9178\uff0c\u90a3\u5c31\u8ddf\u4f60\u6709\u5927\u5927\u7684\u95dc\u4fc2\u56c9\uff01<\/p>\n\n\n\n<p>\u524d\u9762\u7684<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u81c0\u90e8\u8a13\u7df4\u57fa\u672c\u89c0\u5ff5\uff032<\/span><\/strong> \u4e2d\u6709\u63d0\u5230\uff0c\u4e00\u4f46\u4f60\u628a\u819d\u84cb\u9396\u6b7b\uff0c\u5f35\u529b\u5c31\u5f88\u5bb9\u6613\u5f9e\u81c0\u90e8\u8f49\u79fb\u5230\u5927\u817f\u4e0a\uff0c\u56e0\u70ba\u819d\u84cb\u8981\u6253\u76f4\uff0c\u5927\u817f\u5c31\u5fc5\u9808\u51fa\u529b<\/p>\n\n\n\n<p>\u5f92\u624b\u7684\u72c0\u6cc1\u4e0b\u4f86\u770b\u53ef\u80fd\u9084\u597d\uff0c\u4f46\u7576\u4f60\u4eca\u5929\u662f\u505a\u80cc\u69d3\u3001\u5927\u91cd\u91cf\u8a13\u7df4\u6642\uff0c\u9019\u500b\u5f71\u97ff\u53ef\u662f\u6703\u8ddf\u8457\u500d\u589e\u7684\uff0c\u4fdd\u6301\u819d\u84cb\u5f48\u6027\u624d\u662f\u6b63\u78ba\u7df4\u81c0\u59ff\u52e2<\/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=\"%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%EF%BC%83%E9%8C%AF%E8%AA%A45_%E5%8B%95%E4%BD%9C%E5%81%9A%E5%A4%AA%E5%BF%AB\"><\/span><strong>\u81c0\u90e8\u8a13\u7df4\uff03\u932f\u8aa45 \u52d5\u4f5c\u505a\u592a\u5feb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p> \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u7df4\u81c0\u5176\u5be6\u662f\u4e00\u500b\u975e\u5e38\u9700\u8981\u8010\u5fc3\u7684\u8a13\u7df4\uff0c\u6bd4\u8d77\u5176\u4ed6\u808c\u7fa4\uff0c\u53ef\u80fd\u4e0d\u65b7\u501f\u529b\uff0c\u9084\u662f\u53ef\u4ee5\u591a\u5c11\u589e\u9577\u4e00\u4e9b\u808c\u8089<\/p>\n\n\n\n<p>\u4f46\u504f\u504f\u81c0\u90e8\u5c31\u662f\u5f88\u591a\u4eba\u53cd\u61c9\u7df4\u4e0d\u5927\u3001\u5f88\u96e3\u7df4\u7684\u90e8\u4f4d\uff0c\u90a3\u4f60\u5c31\u66f4\u61c9\u8a72\u653e\u6162\u901f\u5ea6\uff0c\u597d\u597d\u628a\u52d5\u4f5c\u505a\u78ba\u5be6\uff01<\/p>\n\n\n\n<p>\u5426\u5247\u4f60\u7684\u5c41\u80a1\u7121\u6cd5\u63a5\u6536\u5230\u5b8c\u6574\u7684\u523a\u6fc0\uff0c\u4e0d\u8981\u8aaa\u60f3\u7df4\u51fa\u871c\u6843\u81c0\u4e86\uff0c\u80fd\u5920\u4e0d\u53d7\u50b7\u5c31\u5df2\u7d93\u8981\u5077\u7b11\u4e86\uff0c\u9019\u4e5f\u662f\u9700\u8981\u7279\u5225\u6ce8\u610f\u7684<\/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_%E8%87%80%E9%83%A8_%E2%80%93_%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8CFAQ\"><\/span><strong>7. \u81c0\u90e8 &#8211; \u5e38\u898b\u554f\u984cFAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback.png\" alt=\"\" class=\"wp-image-916\" width=\"133\" height=\"133\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback-150x150.png 150w\" sizes=\"(max-width: 133px) 100vw, 133px\" \/><\/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%80%8E%E9%BA%BC%E7%B7%B4%E7%BF%92%E8%87%80%E9%83%A8%E7%99%BC%E5%8A%9B%EF%BC%9F%E6%AF%8F%E6%AC%A1%E7%B7%B4%E9%83%BD%E6%B2%92%E6%84%9F%E8%A6%BA\"><\/span><strong>Q1\uff1a\u600e\u9ebc\u7df4\u7fd2\u81c0\u90e8\u767c\u529b\uff1f\u6bcf\u6b21\u7df4\u90fd\u6c92\u611f\u89ba<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u5c0d\u65bc\u81ea\u5df1\u7684\u81c0\u90e8\u8a72\u600e\u9ebc\u6b63\u78ba\u767c\u529b\uff0c\u6709\u5f88\u5927\u7684\u56f0\u96e3\uff0c\u5176\u5be6\u6211\u5efa\u8b70\u5f9e\u5f92\u624b\u3001\u5f48\u529b\u5e36\u8a13\u7df4\u958b\u59cb<\/p>\n\n\n\n<p>\u5148\u7df4\u7fd2\u5f92\u624b\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u5343\u842c\u4e0d\u53ef\u4ee5\u6025\uff01\u597d\u597d\u7684\u611f\u53d7\u6bcf\u4e00\u4e0b\u5230\u5e95\u662f\u54ea\u908a\u5728\u767c\u529b\uff0c\u4fee\u6b63\u81ea\u5df1\u7684\u59ff\u52e2<\/p>\n\n\n\n<p>\u518d\u4f86\u5c31\u662f\u5728\u6bcf\u6b21\u8a13\u7df4\u7576\u4e2d\uff0c\u90fd\u5728\u81ea\u5df1\u7684\u8173\u4e0a\u5957\u7ff9\u81c0\u5708\uff0c\u8feb\u4f7f\u4f60\u7684\u81c0\u90e8\u9700\u8981\u51fa\u529b\u7dad\u6301\uff0c\u5426\u5247\u7ff9\u81c0\u5708\u5c31\u6703\u6ed1\u843d<\/p>\n\n\n\n<p>\u591a\u7df4\u7fd2\u500b\u5e7e\u6b21\uff0c\u76f8\u4fe1\u4f60\u4e5f\u6703\u5f88\u5feb\u627e\u5230\u81ea\u5df1\u7684\u611f\u53d7\u5ea6\uff0c\u800c\u4e0d\u518d\u662f\u6bcf\u6b21\u7df4\u5b8c\u537b\u6101\u7709\u82e6\u81c9<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/resistance-bands\/\">\u3010\u5c45\u5bb6\u8a13\u7df4\u5fc5\u5099\u3011\u5f48\u529b\u5e36\u9078\u8cfc\u653b\u7565\uff1a\u7ff9\u81c0\u5708\u3001\u5f48\u529b\u7e69\u8a72\u600e\u9ebc\u9078\uff1f5\u6b3e\u63a8\u85a6\u7d66\u4f60<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E6%9C%89%E8%BE%A6%E6%B3%95%E5%8F%AA%E7%B7%B4%E5%B1%81%E8%82%A1%EF%BC%8C%E4%B8%8D%E7%B7%B4%E5%88%B0%E8%85%BF%E5%97%8E%EF%BC%9F\"><\/span><strong>Q2\uff1a\u6709\u8fa6\u6cd5\u53ea\u7df4\u5c41\u80a1\uff0c\u4e0d\u7df4\u5230\u817f\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u554f\u984c\u5c31\u548c\u7df4\u80a9\u5f88\u50cf\uff0c\u5f88\u591a\u4eba\u554f\uff1a\u300c\u53ef\u4ee5\u53ea\u7df4\u5230\u80a9\u8180\uff0c\u4e0d\u7df4\u5230\u659c\u65b9\u808c\u55ce\uff1f\u300d\uff0c\u7b54\u6848\u662f\uff1a<strong>\u4e0d\u884c<\/strong><\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u5011\u4eba\u9ad4\u7684\u7d50\u69cb\u5c31\u662f\u76f8\u9023\u7684\uff0c\u66f4\u4f55\u6cc1\u81c0\u90e8\u5176\u5be6\u5c31\u5728\u5927\u817f\u7684\u80cc\u9762\u800c\u5df2\uff0c\u4e5f\u662f\u5927\u5bb6\u5e38\u8aaa\u7684\u62ee\u6297\u808c\u7fa4<\/p>\n\n\n\n<p>\u96d6\u7136\u8aaa\u7121\u6cd5\u5b8c\u5168\u5b64\u7acb\u81c0\u90e8\u8a13\u7df4\uff0c\u4f46\u4f60\u78ba\u5be6\u662f\u53ef\u4ee5\u6311\u9078\u6bd4\u8f03\u5c11\u7df4\u5230\u817f\u90e8\u7684\u52d5\u4f5c\u54e6\uff01\u76e1\u91cf\u907f\u514d\u300c\u8e72\u300d\u9019\u985e\u578b\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u591a\u505a\u4e00\u4e9b\u81c0\u63a8\u3001\u62ac\u817f\u3001\u55ae\u908a\u8a13\u7df4\u7684\u52d5\u4f5c\uff0c\u6216\u8a31\u5c0d\u65bc\u4f60\u60f3\u8981\u5c41\u80a1\u5927\u3001\u4e0d\u60f3\u817f\u7c97\u7684\u9858\u671b\u6703\u6709\u6240\u5e6b\u52a9<\/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%E8%87%80%E9%83%A8%E5%A4%A9%E7%94%9F%E5%B0%B1%E5%A4%A7%E7%9A%84%E4%BA%BA%EF%BC%8C%E9%82%84%E9%9C%80%E8%A6%81%E7%B7%B4%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a\u81c0\u90e8\u5929\u751f\u5c31\u5927\u7684\u4eba\uff0c\u9084\u9700\u8981\u7df4\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6bcf\u500b\u4eba\u8207\u751f\u4ff1\u4f86\u7684\u5929\u8ce6\u672c\u4f86\u5c31\u4e0d\u540c\uff0c\u57fa\u56e0\u66f4\u662f\u4f60\u7121\u6cd5\u6539\u8b8a\u7684\u6771\u897f\uff0c\u5982\u679c\u4f60\u4eca\u5929\u525b\u597d\u81c0\u90e8\u5916\u578b\u5c31\u7279\u5225\u98fd\u6eff<\/p>\n\n\n\n<p>\u606d\u559c\u4f60\uff01\u9019\u662f\u4e00\u500b\u5f88\u597d\u7684\u8d77\u9ede\uff0c\u4f46\u4e0d\u4ee3\u8868\u53ef\u4ee5\u56e0\u6b64\u8352\u5ee2\u81c0\u90e8\u8a13\u7df4\uff0c\u4eba\u9ad4\u4e5f\u662f\u6703\u96a8\u8457\u5e74\u7d00\u8001\u5316\u7684\uff0c\u8eab\u4e0a\u7684\u808c\u8089\u4e5f\u662f<\/p>\n\n\n\n<p>\u82e5\u758f\u65bc\u81c0\u90e8\u8a13\u7df4\uff0c\u5e74\u7d00\u8d8a\u5927\uff0c\u9084\u662f\u6709\u53ef\u80fd\u7522\u751f\u5c41\u80a1\u4e0b\u5782\u7684\u73fe\u8c61\uff01\u5982\u679c\u4f60\u80fd\u597d\u597d\u628a\u63e1\u9019\u500b\u512a\u52e2\uff0c\u871c\u6843\u81c0\u5c0d\u4f60\u4f86\u8aaa\u4e5f\u662f\u8f15\u800c\u6613\u8209\u7684\u4e8b<\/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%E6%80%8E%E9%BA%BC%E8%AE%93%E5%B1%81%E8%82%A1%E7%9C%8B%E8%B5%B7%E4%BE%86%E6%9B%B4%E5%AF%AC%EF%BC%9F\"><\/span><strong>Q4\uff1a\u600e\u9ebc\u8b93\u5c41\u80a1\u770b\u8d77\u4f86\u66f4\u5bec\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u89ba\u5f97\uff1a\u300c\u60f3\u8981\u8b93\u5c41\u80a1\u770b\u8d77\u4f86\u66f4\u5bec\u3001\u66f4\u5927\uff0c\u5c31\u61c9\u8a72\u597d\u597d\u52a0\u5f37\u5074\u81c0(\u81c0\u4e2d\u808c)\u300d\uff0c\u4f46\u9019\u53e5\u8a71\u5176\u5be6\u53ea\u5c0d\u4e00\u534a<\/p>\n\n\n\n<p>\u56e0\u70ba\u81c0\u4e2d\u808c\u5be6\u969b\u4f4d\u7f6e\u662f\u6bd4\u8f03\u504f\u4e0a\u9762\u7684\uff0c\u5982\u679c\u4f60\u4e0d\u65b7\u7684\u52a0\u5f37\u81c0\u4e2d\u808c\uff0c\u5ffd\u7565\u81c0\u5927\u808c\u3001\u81c0\u5c0f\u808c\u7684\u8a13\u7df4\uff0c\u5f88\u5bb9\u6613\u9020\u6210\u5931\u8861<\/p>\n\n\n\n<p>\u751a\u81f3\u767c\u751f\u6240\u8b02\u7684\u300c<strong>\u81c0\u90e8\u51f9\u9677<\/strong>\u300d\uff0c\u81c0\u808c\u4e0a\u65b9\u904e\u65bc\u767c\u9054\uff0c\u5728\u81c0\u90e8\u4e2d\u9593\u5c31\u5bb9\u6613\u7522\u751f\u51f9\u9677\u3001\u65b7\u5c64\uff01\u76f8\u4fe1\u9019\u4e5f\u4e0d\u662f\u4f60\u60f3\u8981\u7684<\/p>\n\n\n\n<p>\u6700\u597d\u7684\u81c0\u90e8\u589e\u808c\u65b9\u6cd5\uff0c\u5176\u5be6\u9084\u662f\u9867\u53ca\u6bcf\u4e00\u584a\u81c0\u808c\uff0c\u81c0\u5927\u808c\u3001\u81c0\u4e2d\u808c\u3001\u81c0\u5c0f\u808c\u90fd\u8981\u7df4\u5230\uff0c\u518d\u4f86\u5c31\u662f\u6642\u9593\u7d2f\u7a4d\u554f\u984c\u4e86<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E6%9C%89%E8%BE%A6%E6%B3%95%E8%A7%A3%E6%B1%BA%E8%87%80%E9%83%A8%E5%85%A9%E5%81%B4%E5%87%B9%E9%99%B7%E5%95%8F%E9%A1%8C%E5%97%8E%EF%BC%9F\"><\/span><strong>Q5\uff1a\u6709\u8fa6\u6cd5\u89e3\u6c7a\u81c0\u90e8\u5169\u5074\u51f9\u9677\u554f\u984c\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\/10\/dip.jpg\" alt=\"\u30102021\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\" class=\"wp-image-5206\" width=\"333\" height=\"153\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/dip.jpg 541w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/dip-300x138.jpg 300w\" sizes=\"(max-width: 333px) 100vw, 333px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u81c0\u90e8\u770b\u8d77\u4f86\u5927\u4e0d\u5927\u3001\u7ff9\u4e0d\u7ff9\uff1f\u548c\u6574\u9ad4\u6bd4\u4f8b\u6bd4\u8f03\u6709\u95dc\u4fc2\uff0c\u4efb\u4f55\u4e00\u584a\u81c0\u808c\u904e\u65bc\u767c\u9054\uff0c\u90fd\u6703\u5f71\u97ff\u6574\u9ad4\u5916\u89c0<\/p>\n\n\n\n<p>\u800c\u81c0\u90e8\u51f9\u9677\u7684\u554f\u984c\u57fa\u672c\u4e0a\u662f<strong>\u7121\u6cd5\u5b8c\u5168\u89e3\u6c7a\u7684<\/strong>\uff0c\u56e0\u70ba\u9019\u5c31\u662f\u4f60\u5929\u751f\u9aa8\u9abc\u7d50\u69cb\u6240\u9020\u6210\uff0c\u9664\u975e\u4f60\u53bb\u505a\u624b\u8853\uff0c\u5426\u5247\u51f9\u9677\u90fd\u6703\u5728<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u4e5f\u4e0d\u5efa\u8b70\u53ea\u7df4\u81c0\u4e2d\u808c\u4f86\u89e3\u6c7a\u81c0\u90e8\u51f9\u9677\uff0c\u5168\u90e8\u4e00\u8d77\u52a0\u5f37\u8a13\u7df4\u624d\u662f\u4f60\u9700\u8981\u505a\u7684\uff0c\u591a\u89d2\u5ea6\u523a\u6fc0\u78ba\u5be6\u662f\u53ef\u4ee5\u6539\u5584\u81c0\u90e8\u8996\u89ba\u6548\u679c\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q6%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E7%9A%84%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E6%9C%83%E5%8D%A1%E9%97%9C%E3%80%81%E7%B7%B4%E4%B8%8D%E5%A4%A7%EF%BC%9F\"><\/span><strong>Q6\uff1a\u70ba\u4ec0\u9ebc\u6211\u7684\u81c0\u90e8\u8a13\u7df4\u6703\u5361\u95dc\u3001\u7df4\u4e0d\u5927\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u8a66\u8457\u6aa2\u67e5\u770b\u770b\uff0c\u81ea\u5df1\u662f\u5426\u6709\u904e\u3001\u6216\u6b63\u5728\u72af\u4ee5\u4e0b\uff17\u9ede\u932f\u8aa4\uff1a<\/p>\n\n\n\n<ul><li>\u52d5\u4f5c\u505a\u592a\u5feb<\/li><li>\u53ea\u505a\u5f92\u624b\u7df4\u81c0<\/li><li>\u8ffd\u6c42\u5927\u91cd\u91cf\u8a13\u7df4<\/li><li>\u53ea\u505a\u55ae\u95dc\u7bc0\u52d5\u4f5c<\/li><li>\u9577\u6642\u9593\u5f37\u5ea6\u90fd\u4e00\u6a23<\/li><li>\u4e00\u9031\u53ea\u7df4\u4e00\u6b21\u81c0\u90e8<\/li><li>\u8a13\u7df4\u6642\u9593\u4e0d\u5920\u9577 (\u53ea\u7df4\u4e861\uff5e2\u500b\u6708)<\/li><\/ul>\n\n\n\n<p>\u81c0\u90e8\u8a13\u7df4\u6709\uff13\u500b\u8981\u9ede\uff1a<strong>\u611f\u53d7\u5ea6<\/strong>\u3001<strong>\u8a13\u7df4\u983b\u7387<\/strong>\u3001<strong>\u904b\u52d5\u5f37\u5ea6<\/strong>\uff0c\u6c38\u9060\u90fd\u8981\u9075\u7167\u8457\u9019\u4e09\u500b\u539f\u5247\u4f86\u7df4\u81c0<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u559c\u6b61\u8ffd\u6c42\u91cd\u91cf\uff0c\u5c0e\u81f4\u81ea\u5df1\u52d5\u4f5c\u4e0d\u53ea\u8dd1\u6389\uff0c\u884c\u7a0b\u9084\u8b8a\u7684\u975e\u5e38\u77ed\uff0c\u4e0d\u65b7\u4ee3\u511f\u5230\u5176\u4ed6\u808c\u7fa4<\/p>\n\n\n\n<p>\u53e6\u4e00\u985e\u7684\u4eba\u5247\u662f\u8a13\u7df4\u5f37\u5ea6\u6c92\u6709\u96a8\u6642\u9593\u63d0\u5347\uff0c\u4f60\u8981\u7d66\u4e88\u81c0\u90e8\u8db3\u5920\u7684\u523a\u6fc0\uff0c\u5b83\u624d\u6703\u610f\u8b58\u5230\u8981\u7e7c\u7e8c\u5f80\u4e0a\u6210\u9577<\/p>\n\n\n\n<p>\u5426\u5247\u5f88\u5bb9\u6613\u51fa\u73fe\u505c\u6eef\u671f\uff01\u5c45\u5bb6\u7df4\u81c0\u7684\u4eba\u66f4\u8981\u6ce8\u610f\uff0c\u7576\u81ea\u5df1\u611f\u89ba\u5230\u52d5\u4f5c\u8d8a\u4f86\u8d8a\u8f15\u9b06\u6642\uff0c\u5c31\u61c9\u8a72\u589e\u52a0\u5f48\u529b\u5e36\u7684\u78c5\u6578<\/p>\n\n\n\n<p>\u6700\u5f8c\u662f\u5c6c\u65bc\u52d5\u4f5c\u6b63\u78ba\uff0c\u4f46\u8a13\u7df4\u983b\u7387\u4e0d\u5920\u7684\u65cf\u7fa4\uff0c\u4e00\u9031\u5efa\u8b70\u53ef\u4ee5\u5f9e\u4e00\u6b21\uff0c\u6162\u6162\u63d0\u5347\u5230\u5169\u6b21\u3001\u4e09\u6b21\u7df4\u81c0\u90fd\u6c92\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=\"Q7%EF%BC%9A%E8%87%80%E9%83%A8%E8%A8%93%E7%B7%B4%E9%A0%BB%E7%8E%87%E8%A6%81%E5%A4%9A%E9%AB%98%EF%BC%9F%E4%B8%80%E9%80%B1%E7%B7%B4%E5%B9%BE%E6%AC%A1%EF%BC%9F\"><\/span><strong>Q7\uff1a\u81c0\u90e8\u8a13\u7df4\u983b\u7387\u8981\u591a\u9ad8\uff1f\u4e00\u9031\u7df4\u5e7e\u6b21\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6bcf\u500b\u4eba\u57fa\u56e0\u4e0d\u540c\uff0c\u8eab\u9ad4\u53ef\u4ee5\u63a5\u53d7\u7684\u7df4\u81c0\u983b\u7387\u4e5f\u4e0d\u540c\uff0c\u4f46\u6211\u53ef\u4ee5\u544a\u8a34\u4f60\u7684\u662f\uff1a\u300c\u4e00\u500b\u79ae\u62dc\u5e73\u5747\u6700\u591a\u7df4\u4e09\u6b21\u300d<\/p>\n\n\n\n<p>\u65b0\u624b\u5343\u842c\u4e0d\u8981\u4e00\u958b\u59cb\u5c31\u5728\u60f3\u4e00\u500b\u79ae\u62dc\u7df4\u5e7e\u6b21\u5c41\u80a1\u7684\u554f\u984c\uff0c\u5148\u597d\u597d\u627e\u5230\u81c0\u90e8\u611f\u53d7\u5ea6\u3001\u52d5\u4f5c\u505a\u6b63\u78ba\u624d\u662f\u9996\u8981\u76ee\u6a19<\/p>\n\n\n\n<p>\u7b49\u5230\u4f60\u8a13\u7df4\u4e00\u6bb5\u6642\u9593\u5f8c\uff0c\u518d\u8003\u616e\u5c07\u81ea\u5df1\u7684\u7df4\u81c0\u983b\u7387\u63d0\u5347\u5230\u4e00\u500b\u79ae\u62dc\u5169\u6b21\uff0c\u770b\u81ea\u5df1\u8eab\u9ad4\u4fee\u5fa9\u72c0\u6cc1\u53bb\u505a\u8abf\u6574<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q8%EF%BC%9A%E6%83%B3%E8%A6%81%E7%B7%B4%E5%87%BA%E8%9C%9C%E6%A1%83%E8%87%80%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A6%81%E5%A2%9E%E8%82%8C%E9%82%84%E6%98%AF%E6%B8%9B%E8%84%82%EF%BC%9F\"><\/span><strong>Q8\uff1a\u60f3\u8981\u7df4\u51fa\u871c\u6843\u81c0\uff0c\u5230\u5e95\u8981\u589e\u808c\u9084\u662f\u6e1b\u8102\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p> \u9019\u8981\u770b\u4f60\u76ee\u524d\u662f\u5c6c\u65bc\u54ea\u4e00\u7a2e\u72c0\u6cc1\uff1a<\/p>\n\n\n\n<p>(1) \u9ad4\u8102\u504f\u9ad8\uff0c\u60f3\u8981\u8b93\u81c0\u578b\u597d\u770b\u4e00\u9ede<\/p>\n\n\n\n<p>(2) \u6709\u7dda\u689d\uff0c\u4f46\u60f3\u52a0\u5f37\u81c0\u90e8\u5927\u5c0f<\/p>\n\n\n\n<p>\u5982\u679c\u662f\u7b2c\u4e00\u7a2e\u65cf\u7fa4\u7684\u8a71\uff0c\u5efa\u8b70\u5148\u5b89\u6392\u6e1b\u8102\uff0c\u642d\u914d\u898f\u5f8b\u7684\u81c0\u90e8\u8a13\u7df4\uff0c\u6e1b\u5c11\u6703\u8b93\u4f60\u4e0b\u5782\u7684\u8102\u80aa\uff0c\u589e\u52a0\u808c\u8089\u4f86\u6490\u8d77\u5c41\u80a1<\/p>\n\n\n\n<p>\u7b2c\u4e8c\u7a2e\u985e\u578b\u5247\u6bd4\u8f03\u504f\u5411\u65bc\u6709\u5728\u5065\u8eab\uff0c\u4f46\u7df4\u81c0\u5361\u95dc\u7684\u4eba\uff0c\u9019\u7a2e\u60c5\u6cc1\u5c31\u5efa\u8b70\u5b89\u6392\u300c<strong>\u4e7e\u6de8\u589e\u808c\u671f<\/strong>\u300d\u4e86\uff01<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u6703\u6709\u9019\u500b\u8ff7\u601d\uff1a\u300c\u60f3\u8981\u6709\u871c\u6843\u81c0\uff0c\u5c31\u61c9\u8a72\u4fdd\u6301\u4f4e\u9ad4\u8102\uff0c\u540c\u6642\u52a0\u5f37\u8a13\u7df4\u300d\uff0c\u4f46\u5176\u5be6\u6e1b\u8102\u6703\u9020\u6210\u80fd\u91cf\u4e0d\u8db3\uff0c\u81c0\u90e8\u66f4\u52a0\u4e0d\u53ef\u80fd\u6210\u9577<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q9%EF%BC%9A%E9%AA%A8%E7%9B%86%E5%89%8D%E5%82%BE_vs_%E7%BF%B9%E8%87%80%EF%BC%8C%E5%A6%82%E4%BD%95%E5%88%86%E8%BE%A8%EF%BC%9F\"><\/span><strong>Q9\uff1a\u9aa8\u76c6\u524d\u50be vs \u7ff9\u81c0\uff0c\u5982\u4f55\u5206\u8fa8\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\/10\/\u524d\u50be.jpg\" alt=\"\u9aa8\u76c6\u524d\u50be vs \u7ff9\u81c0\" class=\"wp-image-5218\" width=\"378\" height=\"252\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u524d\u50be.jpg 449w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/10\/\u524d\u50be-300x200.jpg 300w\" sizes=\"(max-width: 378px) 100vw, 378px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6700\u7c21\u55ae\u7684\u5340\u5206\u65b9\u5f0f\uff0c\u5176\u5be6\u5c31\u662f\u770b\u81ea\u5df1\u6703\u4e0d\u6703\u6709\u5c0f\u8179\u7522\u751f\uff0c\u9aa8\u76c6\u524d\u50be\u4e0d\u898b\u5f97\u662f\u90a3\u500b\u4eba\u6545\u610f\u7684\uff0c\u53ef\u80fd\u4e5f\u548c\u5e73\u5e38\u7fd2\u6163\u6709\u95dc<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u56e0\u70ba\u758f\u65bc\u81c0\u90e8\u8a13\u7df4\uff0c\u5c0e\u81f4\u90fd\u662f\u81ea\u5df1\u7684\u817f\u90e8\u5728\u652f\u6490\u8eab\u9ad4\u91cd\u91cf\uff0c\u9577\u6642\u9593\u4e0b\u4f86\u5f88\u5bb9\u6613\u9020\u6210\u9aa8\u76c6\u524d\u50be\u7684\u72c0\u6cc1<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u6642\u5019\u6703\u89ba\u5f97\u83ab\u540d\u8170\u9178\uff0c\u5f88\u6709\u53ef\u80fd\u4e5f\u662f\u9aa8\u76c6\u524d\u50be\u9020\u6210\u7684\uff01\u56e0\u70ba\u4f60\u7684\u91cd\u5fc3\u4e00\u76f4\u88ab\u5f80\u524d\u5e36\uff0c\u8170\u90e8\u58d3\u529b\u81ea\u7136\u4e5f\u4e0d\u5c0f<\/p>\n\n\n\n<p>\u6700\u597d\u7684\u89e3\u6c7a\u65b9\u6cd5\uff0c\u9084\u662f\u597d\u597d\u52a0\u5f37\u81c0\u90e8\u8a13\u7df4\uff0c\u4e0d\u8981\u53ea\u95dc\u6ce8\u5728\u81ea\u5df1\u7684\u817f\u90e8\u4e0a\uff0c\u770b\u4e0d\u898b\u7684\u5c41\u80a1\u4e5f\u4e00\u6a23\u91cd\u8981\uff0c\u5916\u89c0\u3001\u529f\u80fd\u90fd\u662f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q10%EF%BC%9A%E7%94%B7%E7%94%9F%E5%88%B0%E5%BA%95%E8%A6%81%E4%B8%8D%E8%A6%81%E7%B7%B4%E8%87%80%EF%BC%9F%E5%A5%B3%E7%94%9F%E6%80%8E%E9%BA%BC%E7%9C%8B%EF%BC%9F\"><\/span><strong>Q10\uff1a\u7537\u751f\u5230\u5e95\u8981\u4e0d\u8981\u7df4\u81c0\uff1f\u5973\u751f\u600e\u9ebc\u770b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u8eab\u908a\u4e5f\u6709\u8a8d\u8b58\u5e7e\u500b\u5728\u5065\u8eab\u7684\u5973\u751f\uff0c\u548c\u4ed6\u5011\u66fe\u7d93\u6709\u804a\u904e\u9019\u4e9b\u8a71\u984c\uff0c\u5176\u5be6\u4ed6\u5011\u7684\u7b54\u6848\u90fd\u662f\uff1a\u300c<strong>\u7537\u751f\u7df4\u81c0\u5f88\u52a0\u5206<\/strong>\u300d<\/p>\n\n\n\n<p>\u73fe\u5728\u7df4\u81c0\u4e0d\u53ea\u662f\u5973\u6027\u7684\u5c08\u5229\uff0c\u751a\u81f3\u4e5f\u662f\u5973\u751f\u5be9\u8996\u4e00\u500b\u7537\u751f\u7684\u6a19\u6e96\u4e4b\u4e00\uff0c\u64c1\u6709\u7ff9\u81c0\u53ef\u662f\u5927\u5927\u52a0\u5206<\/p>\n\n\n\n<p>\u6240\u4ee5\u5225\u518d\u6392\u65a5\u7df4\u5c41\u80a1\u4e86\uff01\u597d\u597d\u70ba\u81ea\u5df1\u7684\u5e78\u798f\uff0c\u4e5f\u70ba\u81ea\u5df1\u7684\u8eab\u5f62\u52aa\u529b\uff0c\u4f60\u7684\u81c0\u90e8\u7d55\u5c0d\u4e0d\u6703\u767d\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=\"8_%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>8. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\"><\/span><strong>\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u4f0f\u5730\u633a\u8eab\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u6559\u5b78\uff0c\u5225\u518d\u72af\u9019\u4e9b\u932f\u8aa4\uff01\u624b\u8098\u89d2\u5ea6\u3001\u59ff\u52e2\u5927\u89e3\u6790<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/plank-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u68d2\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u77e5\u9053\u68d2\u5f0f\u4e0d\u80fd\u7df4\u8179\u808c\u3001\u6e1b\u80a5\u55ce\uff1f\uff16\u7a2e\u8b8a\u5316\u4efb\u4f60\u6311\u9078\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/burpee-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ce2\u6bd4\u8df3\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u807d\u8aaa\u6703\u50b7\u819d\u84cb\uff1f\u9019\u662f\u8ff7\u601d\u55ce\uff1f\u71c3\u8102\u3001\u6e1b\u80a5\u6700\u4f73\u904b\u52d5<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/glute-bridge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6a4b\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f92\u624b\u5c31\u80fd\u7df4\u51fa\u7ff9\u81c0\uff01\u8170\u597d\u9178\u3001\u5c41\u80a1\u6c92\u611f\u89ba\uff1f5\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/inverted-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u53cd\u5411\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\uff1f\u624b\u5f88\u9178\uff1f\u4e09\u62db\u8b93\u4f60\u627e\u56de\u80cc\u808c\u767c\u529b<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" 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