{"id":5318,"date":"2021-12-03T12:57:20","date_gmt":"2021-12-03T04:57:20","guid":{"rendered":"https:\/\/physicfit.com\/?p=5318"},"modified":"2022-09-24T13:42:18","modified_gmt":"2022-09-24T05:42:18","slug":"bulgarian-split-squats","status":"publish","type":"post","link":"https:\/\/physicfit.com\/bulgarian-split-squats\/","title":{"rendered":"\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78"},"content":{"rendered":"\n<p>\u7df4\u817f\u662f\u4e00\u4ef6\u975e\u5e38\u4ee4\u4eba\u8a0e\u53ad\u7684\u4e8b\uff0c\u7df4\u817f\u7684\u52d5\u4f5c\u540c\u6a23\u4e5f\u6709\u6bd4\u8f03\u4e0d\u8a0e\u53ad\uff0c\u548c\u975e\u5e38\u8a0e\u53ad\u4e4b\u5206\u54e6\uff01<\/p>\n\n\n\n<p>\u5176\u4e2d\u6700\u4ee4\u4eba\u75db\u6068\u7684\uff0c\u7d55\u5c0d\u662f\u50b3\u8aaa\u4e2d\u55ae\u908a\u8a13\u7df4\u7684\u300c<strong>\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/strong>\u300d\uff0c\u66f4\u662f\u5065\u8eab\u623f\u6559\u7df4\u5011\u975e\u5e38\u559c\u6b61\u5e36\u5b78\u54e1\u505a\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u96d6\u7136\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u505a\u8d77\u4f86\u975e\u5e38\u7d2f&#8230; \u4f46\u4f60\u4e0d\u5f97\u4e0d\u627f\u8a8d\uff0c\u5b83\u78ba\u5be6\u53ef\u4ee5\u70ba\u4f60\u5e36\u4f86\u8a31\u591a\u8a13\u7df4\u4e0a\u7684\u6548\u76ca<\/p>\n\n\n\n<p>\u4eca\u5929\u5c31\u8b93\u6211\u5e36\u4f60\u597d\u597d\u7684\u4e86\u89e3 &#8211; \u6b63\u78ba\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5230\u5e95\u8a72\u600e\u9ebc\u505a\uff1f\u5982\u4f55\u907f\u514d\u8a13\u7df4\u4e0a\u7684\u932f\u8aa4\u52d5\u4f5c\uff1f<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form Code 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noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-660184d3247e1\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-660184d3247e1\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#1_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E5%90%8D%E5%AD%97%E7%94%B1%E4%BE%86%EF%BC%9F\" title=\"1. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u662f\u4ec0\u9ebc\uff1f\u540d\u5b57\u7531\u4f86\uff1f\">1. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u662f\u4ec0\u9ebc\uff1f\u540d\u5b57\u7531\u4f86\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#2_%E5%81%9A%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E9%81%A9%E5%90%88%EF%BC%9F\" title=\"2. \u505a\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f\">2. \u505a\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#3_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E7%B7%B4%E5%93%AA%E8%A3%A1%EF%BC%9F%E7%94%A8%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\" title=\"3. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7df4\u54ea\u88e1\uff1f\u7528\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\">3. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7df4\u54ea\u88e1\uff1f\u7528\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#4_%E5%88%86%E8%85%BF%E8%B9%B2_vs_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2\" title=\"4. \u5206\u817f\u8e72 vs \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\">4. \u5206\u817f\u8e72 vs \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#5_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"5. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">5. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E5%90%88%E9%81%A9%E7%9A%84%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step1. \u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u91cd\u91cf\uff1f\">Step1. \u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u91cd\u91cf\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Step2_%E5%BE%8C%E8%85%B3%E8%A6%81%E6%80%8E%E9%BA%BC%E6%93%BA%EF%BC%9F%E8%A6%81%E6%94%BE%E5%A4%9A%E9%AB%98%E7%9A%84%E4%BD%8D%E7%BD%AE%EF%BC%9F\" title=\"Step2. \u5f8c\u8173\u8981\u600e\u9ebc\u64fa\uff1f\u8981\u653e\u591a\u9ad8\u7684\u4f4d\u7f6e\uff1f\">Step2. \u5f8c\u8173\u8981\u600e\u9ebc\u64fa\uff1f\u8981\u653e\u591a\u9ad8\u7684\u4f4d\u7f6e\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Step3_%E8%BA%AB%E9%AB%94%E8%A6%81%E9%9B%A2%E6%A4%85%E5%AD%90%E5%A4%9A%E9%81%A0%EF%BC%9F%E7%AB%99%E8%B7%9D%E6%80%8E%E9%BA%BC%E6%8A%93%EF%BC%9F\" title=\"Step3. \u8eab\u9ad4\u8981\u96e2\u6905\u5b50\u591a\u9060\uff1f\u7ad9\u8ddd\u600e\u9ebc\u6293\uff1f\">Step3. \u8eab\u9ad4\u8981\u96e2\u6905\u5b50\u591a\u9060\uff1f\u7ad9\u8ddd\u600e\u9ebc\u6293\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E9%96%8B%E5%A7%8B%E4%B8%8B%E8%B9%B2%E5%89%8D%E8%A6%81%E5%81%9A%E5%A5%BD%E5%93%AA%E4%BA%9B%E6%BA%96%E5%82%99%EF%BC%9F\" title=\"Step4. \u9810\u5099\u59ff\u52e2\uff0c\u958b\u59cb\u4e0b\u8e72\u524d\u8981\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u958b\u59cb\u4e0b\u8e72\u524d\u8981\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%EF%BC%8C%E8%A6%81%E8%B9%B2%E5%A4%9A%E4%BD%8E%EF%BC%9F\" title=\"Step5. \u5b8c\u6210\u4e00\u4e0b\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff0c\u8981\u8e72\u591a\u4f4e\uff1f\">Step5. \u5b8c\u6210\u4e00\u4e0b\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff0c\u8981\u8e72\u591a\u4f4e\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#6_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%A1%8C%E7%A8%8B%E4%BF%9D%E6%8C%81%E4%B8%80%E7%9B%B4%E7%B7%9A\" title=\"6. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5c0f\u6280\u5de7\uff1a\u884c\u7a0b\u4fdd\u6301\u4e00\u76f4\u7dda\">6. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5c0f\u6280\u5de7\uff1a\u884c\u7a0b\u4fdd\u6301\u4e00\u76f4\u7dda<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#7_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2_%E2%80%93_%E9%80%80%E9%9A%8E%E8%A8%93%E7%B7%B4\" title=\"7. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 &#8211; \u9000\u968e\u8a13\u7df4\">7. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 &#8211; \u9000\u968e\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#8_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"8. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff13\u500b\u5e38\u898b\u932f\u8aa4\">8. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#%E2%9D%B6_%E7%AB%99%E8%B7%9D%E5%A4%AA%E9%81%A0%E3%80%81%E5%A4%AA%E8%BF%91\" title=\"\u2776 \u7ad9\u8ddd\u592a\u9060\u3001\u592a\u8fd1\">\u2776 \u7ad9\u8ddd\u592a\u9060\u3001\u592a\u8fd1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#%E2%9D%B7_%E8%86%9D%E8%93%8B%E5%85%A7%E5%A4%BE%E3%80%81%E4%B8%8D%E7%A9%A9%E5%AE%9A\" title=\"\u2777 \u819d\u84cb\u5167\u593e\u3001\u4e0d\u7a69\u5b9a\">\u2777 \u819d\u84cb\u5167\u593e\u3001\u4e0d\u7a69\u5b9a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#%E2%9D%B8_%E5%BE%8C%E8%85%B3%E6%94%BE%E5%A4%AA%E8%A3%A1%E9%9D%A2\" title=\"\u2778 \u5f8c\u8173\u653e\u592a\u88e1\u9762\">\u2778 \u5f8c\u8173\u653e\u592a\u88e1\u9762<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#9_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\" title=\"9. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5e38\u898b\u554f\u984c &#8211; FAQ\">9. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5e38\u898b\u554f\u984c &#8211; FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Q1%EF%BC%9A%E6%AC%A1%E6%95%B8%E3%80%81%E7%B5%84%E6%95%B8%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\" title=\"Q1\uff1a\u6b21\u6578\u3001\u7d44\u6578\u600e\u9ebc\u5b89\u6392\uff1f\">Q1\uff1a\u6b21\u6578\u3001\u7d44\u6578\u600e\u9ebc\u5b89\u6392\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Q2%EF%BC%9A%E8%B2%A0%E9%87%8D%E8%A8%93%E7%B7%B4%E5%8F%AF%E4%BB%A5%E5%8F%AA%E5%81%9A%E5%96%AE%E9%82%8A%E5%97%8E%EF%BC%9F\" title=\"Q2\uff1a\u8ca0\u91cd\u8a13\u7df4\u53ef\u4ee5\u53ea\u505a\u55ae\u908a\u55ce\uff1f\">Q2\uff1a\u8ca0\u91cd\u8a13\u7df4\u53ef\u4ee5\u53ea\u505a\u55ae\u908a\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Q3%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E5%81%9A%E8%B5%B7%E4%BE%86%E9%83%BD%E5%8D%A1%E5%8D%A1%E7%9A%84%E3%80%81%E8%B9%B2%E4%B8%8D%E4%B8%8B%E5%8E%BB%EF%BC%9F\" title=\"Q3\uff1a\u70ba\u4ec0\u9ebc\u6211\u505a\u8d77\u4f86\u90fd\u5361\u5361\u7684\u3001\u8e72\u4e0d\u4e0b\u53bb\uff1f\">Q3\uff1a\u70ba\u4ec0\u9ebc\u6211\u505a\u8d77\u4f86\u90fd\u5361\u5361\u7684\u3001\u8e72\u4e0d\u4e0b\u53bb\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Q4%EF%BC%9A%E6%AF%8F%E6%AC%A1%E5%81%9A%E5%AE%8C%E5%BE%8C%E8%85%B3%E6%8A%AC%E9%AB%98%E8%B9%B2%EF%BC%8C%E8%86%9D%E8%93%8B%E9%83%BD%E5%BE%88%E7%97%9B%EF%BC%9F\" title=\"Q4\uff1a\u6bcf\u6b21\u505a\u5b8c\u5f8c\u8173\u62ac\u9ad8\u8e72\uff0c\u819d\u84cb\u90fd\u5f88\u75db\uff1f\">Q4\uff1a\u6bcf\u6b21\u505a\u5b8c\u5f8c\u8173\u62ac\u9ad8\u8e72\uff0c\u819d\u84cb\u90fd\u5f88\u75db\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Q5%EF%BC%9A%E7%9B%B4%E6%8E%A5%E6%8A%8A%E8%85%B3%E6%94%BE%E5%9C%A8%E8%87%A5%E6%8E%A8%E6%A4%85%E4%B8%8A%EF%BC%8C%E6%9C%83%E5%BE%88%E4%B8%8D%E8%A1%9B%E7%94%9F%E5%97%8E%EF%BC%9F\" title=\"Q5\uff1a\u76f4\u63a5\u628a\u8173\u653e\u5728\u81e5\u63a8\u6905\u4e0a\uff0c\u6703\u5f88\u4e0d\u885b\u751f\u55ce\uff1f\">Q5\uff1a\u76f4\u63a5\u628a\u8173\u653e\u5728\u81e5\u63a8\u6905\u4e0a\uff0c\u6703\u5f88\u4e0d\u885b\u751f\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Q6%EF%BC%9A%E5%BE%8C%E6%96%B9%E7%9A%84%E6%A4%85%E5%AD%90%E5%A4%AA%E9%AB%98%E3%80%81%E5%A4%AA%E4%BD%8E%E6%9C%83%E5%BD%B1%E9%9F%BF%E5%8B%95%E4%BD%9C%E5%97%8E%EF%BC%9F\" title=\"Q6\uff1a\u5f8c\u65b9\u7684\u6905\u5b50\u592a\u9ad8\u3001\u592a\u4f4e\u6703\u5f71\u97ff\u52d5\u4f5c\u55ce\uff1f\">Q6\uff1a\u5f8c\u65b9\u7684\u6905\u5b50\u592a\u9ad8\u3001\u592a\u4f4e\u6703\u5f71\u97ff\u52d5\u4f5c\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Q7%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E5%89%8D%E8%85%B3%E5%9C%A8%E8%B9%B2%EF%BC%8C%E5%BE%8C%E8%85%B3%E4%B9%9F%E5%BE%88%E9%85%B8%EF%BC%9F\" title=\"Q7\uff1a\u70ba\u4ec0\u9ebc\u524d\u8173\u5728\u8e72\uff0c\u5f8c\u8173\u4e5f\u5f88\u9178\uff1f\">Q7\uff1a\u70ba\u4ec0\u9ebc\u524d\u8173\u5728\u8e72\uff0c\u5f8c\u8173\u4e5f\u5f88\u9178\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#Q8%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E5%81%9A%E8%B5%B7%E4%BE%86%E6%9C%83%E7%89%B9%E5%88%A5%E7%B4%AF%EF%BC%9F\" title=\"Q8\uff1a\u70ba\u4ec0\u9ebc\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u505a\u8d77\u4f86\u6703\u7279\u5225\u7d2f\uff1f\">Q8\uff1a\u70ba\u4ec0\u9ebc\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u505a\u8d77\u4f86\u6703\u7279\u5225\u7d2f\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#10_%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=\"10. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">10. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\" title=\"\u555e\u9234\u8a13\u7df4\u7cfb\u5217\">\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E5%90%8D%E5%AD%97%E7%94%B1%E4%BE%86%EF%BC%9F\"><\/span><strong>1. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u662f\u4ec0\u9ebc\uff1f\u540d\u5b57\u7531\u4f86\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u4fdd\u52a0\u5229\u4e9e.jpg\" alt=\"\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78\" class=\"wp-image-5326\" width=\"470\" height=\"264\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u4fdd\u52a0\u5229\u4e9e.jpg 560w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u4fdd\u52a0\u5229\u4e9e-300x168.jpg 300w\" sizes=\"(max-width: 470px) 100vw, 470px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.wikihow.com\/Do-a-Bulgarian-Split-Squat\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.wikihow.com\/Do-a-Bulgarian-Split-Squat\">\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/a><\/strong>\uff0c<strong>Bulgarian Split Squat<\/strong>\uff0c\u53c8\u7a31\u4fdd\u52a0\u5229\u4e9e\u6df1\u8e72\u3001\u5f8c\u8173\u62ac\u9ad8\u8e72\uff0c\u5168\u90e8\u6307\u7684\u90fd\u662f\u540c\u4e00\u500b\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e5f\u548c\u6211\u4e00\u6a23\u975e\u5e38\u597d\u5947\uff01\u5230\u5e95\u70ba\u4ec0\u9ebc\u8981\u53eb\u505a\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff0c\u800c\u4e0d\u662f\u7f8e\u570b\u5206\u817f\u8e72\uff1f\u5fb7\u570b\u5206\u817f\u8e72\uff1f<\/p>\n\n\n\n<p>\u90a3\u4f60\u4e00\u5b9a\u8981\u63a5\u8457\u628a\u5e95\u4e0b\u7684\u5167\u6587\u770b\u5b8c \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"227\" height=\"222\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/spassov.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 \u540d\u5b57\u7531\u4f86\" class=\"wp-image-5328\"\/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>Angel Spassov<\/strong> \u662f\u4e00\u540d\u4fdd\u52a0\u5229\u4e9e\u8209\u91cd\u6559\u7df4\uff0c\u66f4\u662f\u4e16\u754c\u9802\u5c16\u7684\u529b\u91cf\u5b78\u5bb6\uff01\u51fa\u751f\u65bc1941\u5e74\u3001\u5352\u65bc2017\u5e74<\/p>\n\n\n\n<p>\u5728\u7576\u6642\uff0cSpassov\u662f\u5099\u53d7\u5927\u5bb6\u666f\u4ef0\u3001\u5c0a\u91cd\u7684\u8209\u91cd\u6559\u7df4\uff0c\u4ed6\u66f4\u900f\u904e\u5de1\u8ff4\u4e16\u754c\u5404\u5730\u6f14\u8b1b\u7684\u65b9\u5f0f\uff0c\u4f86\u50b3\u9054\u81ea\u5df1\u7684\u8a13\u7df4\u7406\u5ff5<\/p>\n\n\n\n<p>\u5176\u4e2d\uff0c\u4ed6\u8a8d\u70ba\u8209\u91cd\u6700\u91cd\u8981\u7684\u5169\u500b\u8a13\u7df4\u5143\u7d20\uff0c\u5c31\u662f\uff1a\u9ad8\u62ac\u817f \/ \u5206\u817f\u8e72\uff0c\u4e0d\u53ea\u662f\u5c0d\u5916\u5ba3\u50b3\u800c\u5df2\uff0cSpassov\u5c0d\u65bc\u81ea\u5df1\u7684\u5b78\u751f\u4e5f\u662f\u5982\u6b64\u6559\u5c0e<\/p>\n\n\n\n<p>\u5176\u5be6\u9019\u9084\u4e0d\u662f\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6700\u53d7\u95dc\u6ce8\u7684\u6642\u5019\uff0c\u4e00\u76f4\u7b49\u5230\u5f8c\u4f86\u7f8e\u570b\u77e5\u540d\u8209\u91cd\u51a0\u8ecd <strong>Terry Todd<\/strong> \u7684\u51fa\u73fe\uff0c\u5169\u4eba\u5171\u540c\u767c\u8868\u8a00\u8ad6\u5f8c\u624d\u958b\u59cb\u6d41\u884c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/terry-todd.jpg\" alt=\"Terry Todd \" class=\"wp-image-5329\" width=\"413\" height=\"277\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/terry-todd.jpg 448w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/terry-todd-300x202.jpg 300w\" sizes=\"(max-width: 413px) 100vw, 413px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ed6\u5011\u751a\u81f3\u4e0d\u65b7\u6697\u793a\u773e\u4eba\uff1a\u300c\u5176\u5be6\u9ad8\u62ac\u8173 \/ \u5206\u817f\u8e72\u8a13\u7df4\uff0c\u5c0d\u65bc\u8209\u91cd\u7684\u5e6b\u52a9\u6703\u512a\u65bc\u6df1\u8e72\u300d\uff0c\u7576\u6642\u4e5f\u6709\u975e\u5e38\u591a\u4fdd\u52a0\u5229\u4e9e\u6559\u7df4\u662f\u4e0d\u6559\u6df1\u8e72\u7684<\/p>\n\n\n\n<p>\u9019\u500b\u8aaa\u6cd5\u4e00\u76f4\u5230\u73fe\u5728\u9084\u662f\u5099\u53d7\u722d\u8b70\uff0c\u5169\u908a\u90fd\u6709\u5404\u81ea\u8ffd\u96a8\u7684\u652f\u6301\u8005\uff0c\u4f46\u4f60\u53ef\u4ee5\u77e5\u9053\u7684\u662f\u300c\u90a3\u9ebc\u591a\u4eba\u9858\u610f\u70ba\u4e86\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff0c\u653e\u68c4\u6df1\u8e72\u300d<\/p>\n\n\n\n<p>\u60f3\u5fc5\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u4e00\u5b9a\u662f\u6709\u5b83\u4e0d\u53ef\u53d6\u4ee3\u7684\u8a13\u7df4\u6548\u76ca\uff01\u4ee5\u4e0b\u5c31\u5e36\u4f60\u4f86\u4e86\u89e3\u4e00\u4e0b\uff0c\u5230\u5e95\u505a\u4fdd\u52a0\u5229\u4e9e\u6df1\u8e72\u6709\u54ea\u4e9b\u597d\u8655\u5427 \u2193<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u5982\u679c\u8981\u7b26\u5408\u7576\u521d\u767c\u660e\u8005Angel Spassov\u539f\u610f\u7684\u8a71\uff0c\u6211\u8a8d\u70ba\u300c\u5f8c\u8173\u62ac\u9ad8\u8e72\u300d\u6703\u6bd4\u8f03\u8cbc\u8fd1\uff01<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%81%9A%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E9%81%A9%E5%90%88%EF%BC%9F\"><\/span><strong>2. \u505a\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/benefit\u4fdd\u5bb6.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7684\u597d\u8655\" class=\"wp-image-5330\" width=\"393\" height=\"292\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/benefit\u4fdd\u5bb6.jpg 415w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/benefit\u4fdd\u5bb6-300x223.jpg 300w\" sizes=\"(max-width: 393px) 100vw, 393px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u525b\u525b\u8ac7\u5230\u300c\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u4e00\u5b9a\u662f\u6709\u5b83\u4e0d\u53ef\u53d6\u4ee3\u7684\u8a13\u7df4\u6548\u76ca\u300d\uff0c\u81f3\u65bc\u662f\u54ea\u4e9b\u597d\u8655\u5462\uff1f\u5e36\u4f60\u4e00\u8d77\u4e86\u89e3\uff1a<\/p>\n\n\n\n<ul><li>\u80fd\u5920\u5f37\u5316\u4e0b\u80a2\u529b\u91cf (\u55ae\u5074)<\/li><li>\u5c0d\u65bc\u4e0b\u80cc\u7684\u58d3\u529b\u8f03\u6df1\u8e72\u5c0f<\/li><li>\u5168\u7a0b\u90fd\u53ef\u4ee5\u4fdd\u6709\u817f\u90e8\u7684\u5f35\u529b<\/li><li>\u9593\u63a5\u8a13\u7df4\u6838\u5fc3\u7684\u529b\u91cf\u3001\u7a69\u5b9a<\/li><li>\u5bb9\u6613\u627e\u51fa\u5f31\u5074\u908a\uff0c\u9032\u800c\u5f37\u5316\u5b83<\/li><li>\u4e0d\u9700\u8981\u5668\u6750\u4e5f\u80fd\u9054\u5230\u9ad8\u5f37\u5ea6\u8a13\u7df4<\/li><li>\u52a0\u5f37\u795e\u7d93\u9023\u7d50\u3001\u529f\u80fd\u6027\u8a13\u7df4\uff0c\u65e5\u5e38\u751f\u6d3b\u53cd\u61c9\u66f4\u654f\u6377<\/li><\/ul>\n\n\n\n<p>\u6211\u6703\u5c07\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7684\u8a13\u7df4\u597d\u8655\uff0c\u7e3d\u6b78\u70ba\u4ee5\u4e0a7\u9ede\uff0c\u662f\u6bd4\u8f03\u770b\u7684\u5230\u6210\u6548\uff0c\u540c\u6642\u5177\u6709\u5be6\u969b\u6548\u76ca<\/p>\n\n\n\n<p>\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5c6c\u65bc\u55ae\u5074\u8a13\u7df4\uff0c\u53ea\u8981\u6709\u5176\u4e2d\u4e00\u5074\u7684\u8173\u6bd4\u8f03\u6c92\u529b\uff0c\u5c0d\u6bd4\u4e4b\u4e0b\u5f88\u5bb9\u6613\u767c\u73fe\uff01\u4f60\u4e5f\u53ef\u4ee5\u85c9\u6b64\u5f37\u5316\u5f31\u5074\u908a<\/p>\n\n\n\n<p>\u4e00\u822c\u5176\u5be6\u53ea\u8981\u5f92\u624b\u9032\u884c\uff0c\u5f37\u5ea6\u5c31\u975e\u5e38\u9ad8\u4e86\uff0c\u4e00\u65b9\u9762\u662f\u4f60\u7684\u795e\u7d93\u9023\u7d50\u9084\u4e0d\u5920\uff0c\u53e6\u4e00\u65b9\u9762\u662f\u8eab\u9ad4\u91cd\u91cf\u90fd\u96c6\u4e2d\u5728\u55ae\u4e00\u5074<\/p>\n\n\n\n<p>\u65e5\u5e38\u751f\u6d3b\u4e2d\u50cf\u662f\uff1a\u884c\u8d70\u3001\u4e0b\u8e72\u3001\u610f\u5916\u7a81\u767c&#8230; \u5f88\u591a\u52d5\u4f5c\u5176\u5be6\u90fd\u662f\u96d9\u8173\u4e00\u524d\u4e00\u5f8c (\u55ae\u8173) \u9032\u884c\u7684\uff0c\u9019\u6642\u5206\u817f\u8e72\u4e5f\u53ef\u4ee5\u5e6b\u52a9\u4f60\u589e\u52a0\u654f\u6377\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/who-\u4fdd\u5bb6.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 \u9069\u5408\u65cf\u7fa4\" class=\"wp-image-5331\" width=\"340\" height=\"222\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/who-\u4fdd\u5bb6.jpg 447w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/who-\u4fdd\u5bb6-300x196.jpg 300w\" sizes=\"(max-width: 340px) 100vw, 340px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u54ea\u4e9b\u4eba\u6703\u6bd4\u8f03\u9069\u5408\u505a\u4fdd\u52a0\u5229\u4e9e\u6df1\u8e72\u5462\uff1f\u5176\u5be6\u5927\u5bb6\u90fd\u9069\u5408\uff0c\u53ea\u6709\u4ee5\u4e0b\u5e7e\u7a2e\u65cf\u7fa4\uff0c\u5efa\u8b70\u53ef\u4ee5\u518d\u8a55\u4f30\u4e00\u4e0b\uff1a<\/p>\n\n\n\n<ul><li>\u819d\u84cb\u53d7\u50b7<\/li><li>\u819d\u84cb\u8f03\u5f31<\/li><li>\u9ad4\u91cd\u904e\u91cd<\/li><\/ul>\n\n\n\n<p>\u5927\u90e8\u5206\u90fd\u548c\u819d\u84cb\u554f\u984c\u812b\u96e2\u4e0d\u4e86\u95dc\u4fc2\uff0c\u56e0\u70ba\u4fdd\u52a0\u5229\u4e9e\u6df1\u8e72\u771f\u7684\u975e\u5e38\u9700\u8981\u819d\u84cb\u7684\u7a69\u5b9a\u6027\uff0c\u540c\u6642\u53c8\u662f\u55ae\u5074\u652f\u6490<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u819d\u84cb\u6709\u554f\u984c\u3001\u91cd\u91cf\u592a\u91cd\uff0c\u537b\u53c8\u53ea\u9760\u55ae\u5074\u819d\u84cb\u9032\u884c\u8a13\u7df4\u7684\u8a71\uff0c\u975e\u5e38\u5bb9\u6613\u9020\u6210\u819d\u84cb\u7684\u53d7\u50b7&#8230; \u5be6\u5728\u662f\u5f97\u4e0d\u511f\u5931<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/knee-pads\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/knee-pads\/\">\u30105\u6b3e\u8b77\u819d\u63a8\u85a6\u3011\u5065\u8eab\u3001\u8209\u91cd\u4e00\u6b21\u5230\u4f4d\uff01\u4fdd\u8b77\u819d\u84cb\u7684\u6700\u4f73\u5e6b\u624b\uff0c\u9000\u5316\u6027\u95dc\u7bc0\u708e\u4e5f\u9069\u7528\uff1f<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E7%B7%B4%E5%93%AA%E8%A3%A1%EF%BC%9F%E7%94%A8%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>3. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7df4\u54ea\u88e1\uff1f\u7528\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u4fdd\u5bb6\u808c\u8089.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 \u8a13\u7df4\u808c\u7fa4\" class=\"wp-image-5332\" width=\"415\" height=\"253\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u4fdd\u5bb6\u808c\u8089.jpg 488w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/11\/\u4fdd\u5bb6\u808c\u8089-300x183.jpg 300w\" sizes=\"(max-width: 415px) 100vw, 415px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u4e3b\u8981\u7684\u8a13\u7df4\u808c\u7fa4\u662f\u300c\u817f\u90e8\u300d\uff0c\u80a1\u56db\u982d(\u817f\u524d)\u3001\u80a1\u4e8c\u982d(\u817f\u5f8c)\u3001\u81c0\u90e8\u5176\u5be6\u90fd\u6703\u7df4\u5230<\/p>\n\n\n\n<p>\u4f46\u4e3b\u8981\u7684\u76ee\u6a19\u808c\u7fa4\u662f\u80a1\u56db\u982d\u808c\uff0c\u5c0f\u817f\u808c\u5354\u52a9\u767c\u529b\uff0c\u6838\u5fc3\u7a69\u5b9a\u4e0a\u80a2\uff0c\u8173\u638c\u6293\u7dca\u5730\u9762<\/p>\n\n\n\n<p>\u4ee5\u53ca\u5f88\u591a\u4eba\u7d93\u5e38\u5ffd\u7565\u7684\uff1a\u9ad6\u95dc\u7bc0 \/ \u819d\u95dc\u7bc0 \/ \u8e1d\u95dc\u7bc0\u7684\u7a69\u5b9a\uff0c\u624d\u5f97\u4ee5\u5b8c\u6210\u4e00\u4e0b\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u4f60\u4e5f\u53ef\u4ee5\u628a\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7576\u4f5c\u662f\u4e00\u500b\u5168\u8eab\u6027\u7684\u8a13\u7df4\u52d5\u4f5c\uff0c\u53ea\u662f\u4eca\u5929\u63db\u6210\u55ae\u5074\u9032\u884c<\/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=\"tFm721ycm7\"><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=tFm721ycm7\" data-secret=\"tFm721ycm7\" 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=\"4_%E5%88%86%E8%85%BF%E8%B9%B2_vs_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2\"><\/span><strong>4. \u5206\u817f\u8e72 vs \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/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\/12\/\u4e00\u73edvs.jpg\" alt=\"\u5206\u817f\u8e72 vs \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\" class=\"wp-image-5334\" width=\"405\" height=\"304\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4e00\u73edvs.jpg 420w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4e00\u73edvs-300x225.jpg 300w\" sizes=\"(max-width: 405px) 100vw, 405px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7591\uff01\u6211\u77e5\u9053\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7684\u59ff\u52e2\u662f\u96d9\u8173\u4e00\u524d\u4e00\u5f8c\u7684\uff0c\u4f46\u597d\u50cf\u4e5f\u6709\u4e00\u500b\u52d5\u4f5c\u8ddf\u5b83\u5f88\u50cf\uff1f\u6c92\u932f\uff0c\u5c31\u662f\u5206\u817f\u8e72<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e5f\u5f88\u597d\u5947\uff0c\u5230\u5e95\u5206\u817f\u8e72\u3001\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5230\u5e95\u6709\u4ec0\u9ebc\u4e0d\u540c\u7684\u8a71\uff0c\u5e95\u4e0b\u6211\u5df2\u7d93\u5e6b\u4f60\u7d71\u6574\u597d\u8868\u683c\u56c9 \u2193<\/p>\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\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u5206\u817f\u8e72<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u6a21\u5f0f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5411\u524d\u3001\u5f8c\u79fb\u52d5<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u539f\u5730\u9032\u884c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u65b9\u5411\u8b8a\u5316<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u524d\u5f8c\u5de6\u53f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u55ae\u4e00\u65b9\u5411<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8d77\u59cb\u9ad8\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u91cd\u91cf\u5206\u5e03<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u96d9\u8173(\u8f03\u5e73\u5747)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u96c6\u4e2d\u524d\u8173(80\uff5e90\uff05)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u7a69\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6574\u500b\u4e0b\u80a2<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a1\u56db\u982d(\u524d\u5074)\u5c45\u591a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9069\u5408\u65cf\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u8b8a\u5316\u8a13\u7df4<br>2. \u904b\u52d5\u54e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u55ae\u8173\u8a13\u7df4<br>2. \u521d\u5b78\u8005<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u70ba\u5169\u7a2e\u5206\u817f\u8e72\u4e3b\u8981\u7684\u4e0d\u540c\u4e4b\u8655\uff0c\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u8aaa\uff1a\u300c\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u660e\u660e\u5c31\u6bd4\u8f03\u96e3\uff0c\u70ba\u4ec0\u9ebc\u9069\u5408\u521d\u5b78\u8005\uff1f\u300d<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u8981\u770b\u56f0\u96e3\u7684\u9ede\u5728\u54ea\u88e1\uff0c\u5927\u90e8\u5206\u6703\u89ba\u5f97\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5f88\u96e3\u7684\u4eba\uff0c\u4e0d\u5916\u4e4e\u5c31\u662f\u56e0\u70ba\u5f35\u529b\u6703\u6301\u7e8c\u4fdd\u6301\u3001\u819d\u84cb\u4e0d\u7a69\u5b9a&#8230; \u554f\u984c<\/p>\n\n\n\n<p>\u4f46\u76f8\u6bd4\u52d5\u4f5c\u6a21\u5f0f\u6703\u4e0d\u65b7\u5411\u524d\u7684\u4e00\u822c\u5206\u817f\u8e72\uff0c\u539f\u5730\u9032\u884c\u78ba\u5be6\u53ef\u4ee5\u8b93\u521d\u5b78\u8005\u66f4\u5c08\u6ce8\u5728\u808c\u7fa4\u7684\u6536\u7e2e\u4e0a\uff0c\u800c\u4e0d\u662f\u8eab\u9ad4\u5728\u79fb\u52d5\u4e4b\u4e0b\u7684\u7a69\u5b9a\u6027<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u9084\u4e0d\u9069\u61c9\u52d5\u4f5c\u7684\u6642\u5019\uff0c\u505a\u8d77\u4f86\u4e00\u5b9a\u6703\u7279\u5225\u56f0\u96e3\uff0c\u4f46\u7b49\u4f60\u795e\u7d93\u9023\u7d50\u5efa\u7acb\u4e86\u4e4b\u5f8c\uff0c\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u662f\u53ef\u4ee5\u70ba\u4f60\u5e36\u4f86\u975e\u5e38\u591a\u597d\u8655\u7684\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u4ee5\u4e0a\u6574\u7406\u51fa\u81ea\u65bc\u500b\u4eba\u7d71\u6574\uff0c\u4e5f\u5305\u542b\u500b\u4eba\u898b\u89e3\uff0c\u5982\u6709\u722d\u8b70\u7684\u90e8\u5206\uff0c\u6b61\u8fce\u7559\u8a00\u4e00\u8d77\u8a0e\u8ad6\uff5e<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>5. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u96c6\u7684\u91cd\u9ede\uff0cFocus\u5728\u8a13\u7df4\u300c\u80a1\u56db\u982d\u808c\u300d\u70ba\u4e3b\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u9078\u64c7\u5408\u9069\u7684\u8ca0\u91cd\u5668\u6750\u3001\u91cd\u91cf<\/strong><\/li><li><strong>\u9078\u64c7\u5408\u9069\u9ad8\u5ea6\u7684\u5e73\u53f0\uff0c\u5c07\u5f8c\u8173\u8173\u80cc\u8cbc\u5e73\u6905\u588a<\/strong><\/li><li><strong>\u627e\u5230\u80a1\u56db\u982d\u808c\u767c\u529b\u6700\u660e\u986f\u7684\u7ad9\u8ddd\u3001\u4f4d\u7f6e<\/strong><\/li><li><strong>\u6838\u5fc3\u6536\u7dca\u3001\u810a\u690e\u4e2d\u7acb\uff0c\u4fdd\u6301\u8eab\u9ad4\u7684\u7a69\u5b9a<\/strong><\/li><li><strong>\u4e0b\u8e72\u81f3\u819d\u84cb\u7d0490\u00b0\u5373\u53ef\uff0c\u5229\u7528\u817f\u524d\u5c07\u8eab\u9ad4\u6490\u8d77<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E5%90%88%E9%81%A9%E7%9A%84%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u91cd\u91cf\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/bulgarian-\u7121.jpg\" alt=\"\u9078\u64c7\u5408\u9069\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u91cd\u91cf\" class=\"wp-image-5336\" width=\"522\" height=\"293\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/bulgarian-\u7121.jpg 560w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/bulgarian-\u7121-300x168.jpg 300w\" sizes=\"(max-width: 522px) 100vw, 522px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u662f\u65b0\u624b\uff0c\u9084\u662f\u5065\u8eab\u6709\u4e00\u6bb5\u6642\u9593\u7684\u7684\u4eba\uff0c\u53ea\u8981\u4f60\u4eca\u5929\u662f\u7b2c\u4e00\u6b21\u7df4\u7fd2\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u9019\u500b\u52d5\u4f5c\uff0c\u4e00\u5f8b\u90fd\u5efa\u8b70\u5f9e\u5f92\u624b\u958b\u59cb\uff01<\/p>\n\n\n\n<p>\u5728\u4f60\u9084\u6c92\u5efa\u7acb\u795e\u7d93\u9023\u7d50\uff0c\u4e5f\u5c31\u662f\u548c\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u9084\u4e0d\u719f\u4e4b\u524d\uff0c\u5176\u5be6\u53ea\u9700\u8981\u81ea\u8eab\u9ad4\u91cd\u7684\u91cd\u91cf\uff0c\u5c31\u975e\u5e38\u6709\u96e3\u5ea6\u4e86<\/p>\n\n\n\n<p>\u7b49\u5230\u5f92\u624b\u8a13\u7df4\u5c0d\u4f60\u4f86\u8aaa\u8d8a\u4f86\u8d8a\u8f15\u9b06\u4e4b\u5f8c\uff0c\u53ef\u4ee5\u5148\u5f9e\u4f60\u80fd\u505a8\uff5e12\u4e0b\u7684\u91cd\u91cf\u958b\u59cb\uff0c\u4ee5\u808c\u80a5\u5927\u7684\u6b21\u6578\u70ba\u4e3b\uff0c\u4f46\u53c8\u4e0d\u6703\u8f15\u9b06\u5230\u4e00\u6b21\u505a20\u4e0b<\/p>\n\n\n\n<p>\u8ca0\u91cd\u5668\u6750\u9078\u64c7\u4e0a\uff0c\u4e00\u822c\u5e38\u898b\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6709\u7528<a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u555e\u9234<\/a>\u3001<a href=\"https:\/\/physicfit.com\/kettlebell-recommend\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/kettlebell-recommend\/\">\u58fa\u9234<\/a>\u3001<a href=\"https:\/\/physicfit.com\/weight-plates\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/weight-plates\/\">\u69d3\u7247<\/a>\u3001<a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a>\u3001<a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/resistance-bands\/\">\u5f48\u529b\u5e36<\/a>\uff0c\u7576\u7136\u9084\u6709\u5f92\u624b\uff01\u4efb\u4f55\u6709\u91cd\u91cf\u7684\u6771\u897f\u90fd\u53ef\u4ee5\u4f7f\u7528<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u5982\u679c\u6709\u4e0b\u80cc\u3001\u8170\u90e8\u75bc\u75db\u554f\u984c\u7684\u8a71\uff0c\u4e0d\u5efa\u8b70\u4f7f\u7528\u69d3\u9234\uff0c\u56e0\u70ba\u63a1\u80cc\u69d3\u7684\u65b9\u5f0f\u6703\u5c0d\u4e0b\u80cc\u9020\u6210\u58d3\u529b<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E5%BE%8C%E8%85%B3%E8%A6%81%E6%80%8E%E9%BA%BC%E6%93%BA%EF%BC%9F%E8%A6%81%E6%94%BE%E5%A4%9A%E9%AB%98%E7%9A%84%E4%BD%8D%E7%BD%AE%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u5f8c\u8173\u8981\u600e\u9ebc\u64fa\uff1f\u8981\u653e\u591a\u9ad8\u7684\u4f4d\u7f6e\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e722.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 \u9ad8\u5ea6\" class=\"wp-image-5337\" width=\"478\" height=\"294\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e722.jpg 488w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e722-300x184.jpg 300w\" sizes=\"(max-width: 478px) 100vw, 478px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7684\u597d\u8655\uff0c\u5c31\u662f\u4f60\u51fa\u9580\u5728\u5916\u4e00\u6a23\u53ef\u4ee5\u7df4\uff01\u4efb\u4f55\u7a69\u56fa\u7684\u5e73\u9762\uff1a\u81e5\u63a8\u6905\u3001\u7f85\u99ac\u6905\u3001\u6905\u5b50\u3001\u6728\u7bb1\u3001\u51f3\u5b50&#8230; \u90fd\u53ef\u4ee5\u4f7f\u7528<\/p>\n\n\n\n<p>\u9ad8\u5ea6\u7d04\u5728\u4f60\u819d\u84cb\u9644\u8fd1\uff0c\u4f9d\u7167\u81ea\u5df1\u505a\u4fdd\u52a0\u5229\u4e9e\u6df1\u8e72\u7684\u611f\u53d7\u5ea6\uff0c\u518d\u5fae\u8abf\u7565\u9ad8\u6216\u7565\u4f4e\uff0c\u53e6\u5916\u4e5f\u4e0d\u5efa\u8b70\u4f7f\u7528\u8edf\u588a&#8230; \u6703\u6ed1\u52d5\u3001\u79fb\u52d5\u7684\u7269\u9ad4<\/p>\n\n\n\n<p>\u518d\u4f86\u5c31\u662f\u4f60\u7684\u5f8c\u8173 (\u652f\u6490\u8173) \u7684\u64fa\u653e\u65b9\u5f0f\u3001\u4f4d\u7f6e\uff0c\u6211\u5230\u5e95\u8a72\u6574\u500b\u8173\u80cc\u8cbc\u5e73\uff1f\u9084\u662f\u8173\u5c16\u5728\u6905\u588a\u4e0a\u5c31\u597d\uff1f<\/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\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e722.5.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 \u5f8c\u8173\u64fa\u653e\u4f4d\u7f6e\" class=\"wp-image-5339\" width=\"553\" height=\"243\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e722.5.jpg 694w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e722.5-300x132.jpg 300w\" sizes=\"(max-width: 553px) 100vw, 553px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u5169\u7a2e\u65b9\u6cd5\u90fd\u53ef\u4ee5\uff01\u4f46\u5982\u679c\u4eca\u5929\u4f60\u8981\u4ee5\u6700\u5feb\u4e0a\u624b\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u4f86\u6c7a\u5b9a\u7684\u8a71\uff0c\u6211\u8a8d\u70ba\u628a\u8173\u80cc\u6574\u500b\u8cbc\u5e73\u6905\u588a\u6703\u662f\u6700\u597d\u7684<\/p>\n\n\n\n<p>\u56e0\u70ba\u6574\u500b\u5206\u817f\u8e72\u904e\u7a0b\u4e2d\uff0c\u4f60\u7684\u5f8c\u8173\u552f\u4e00\u4f5c\u7528\u5c31\u662f\u63d0\u4f9b\u8eab\u9ad4\u5e73\u8861\u3001\u9632\u6b62\u6454\u5012\uff0c\u4e3b\u8981\u7684\u8a13\u7df4\u76ee\u6a19\u662f\u53e6\u4e00\u5074\u524d\u8173\u5927\u817f\u808c\u7fa4<\/p>\n\n\n\n<p>\u63a1\u7528\u8173\u5c16\u652f\u6490\u7684\u65b9\u5f0f\uff0c\u6709\u6642\u5019\u6703\u8b93\u4f60\u4e0d\u81ea\u89ba\u7684\u5f8c\u8173\u4e00\u76f4\u51fa\u529b\uff0c\u7b49\u5230\u4f60\u8981\u63db\u53e6\u4e00\u96bb\u8173\u505a\u5206\u817f\u8e72\u6642\uff0c\u5c31\u6703\u767c\u73fe\u6c92\u529b\u4e86\uff01<\/p>\n\n\n\n<p>\u70ba\u4e86\u907f\u514d\u9019\u4e9b\u5c37\u5c2c\u7684\u72c0\u6cc1\u767c\u751f\uff0c\u540c\u6642\u63d0\u4f9b\u81ea\u5df1\u6700\u597d\u7684\u8a13\u7df4\u54c1\u8cea\uff0c<strong>\u9078\u64c7\u819d\u84cb\u9ad8\u5ea6\u7684\u5e73\u53f0<\/strong> + <strong>\u8173\u80cc\u8cbc\u5e73\u6905\u588a<\/strong>\uff0c\u5c31\u662f\u6700\u597d\u7684\u8d77\u59cb\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u5c07\u4f60\u6574\u500b\u8173\u80cc\u8cbc\u5728\u6905\u588a\u4e0a\u5373\u53ef\uff0c\u4e0d\u8981\u628a\u5c0f\u817f\u4e5f\u4e00\u8d77\u653e\u4e0a\u53bb\uff01\u9019\u6a23\u6703\u5927\u5e45\u9650\u7e2e\u4f60\u7684\u52d5\u4f5c\u884c\u7a0b<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E8%BA%AB%E9%AB%94%E8%A6%81%E9%9B%A2%E6%A4%85%E5%AD%90%E5%A4%9A%E9%81%A0%EF%BC%9F%E7%AB%99%E8%B7%9D%E6%80%8E%E9%BA%BC%E6%8A%93%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u8eab\u9ad4\u8981\u96e2\u6905\u5b50\u591a\u9060\uff1f\u7ad9\u8ddd\u600e\u9ebc\u6293\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e723.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 \u7ad9\u8ddd\" class=\"wp-image-5340\" width=\"341\" height=\"249\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e723.jpg 414w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e723-300x220.jpg 300w\" sizes=\"(max-width: 341px) 100vw, 341px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7684\u524d\u8173\u7ad9\u59ff\uff0c\u90fd\u6703\u5efa\u8b70\u4e0b\u8e72\u6642\uff0c\u4f60\u7684\u819d\u84cb\u53ef\u4ee5\u5448\u73fe\u7d0490\u00b0\u7684\u89d2\u5ea6\uff0c\u4e14\u819d\u84cb\u4e0d\u8d85\u904e\u8173\u5c16<\/p>\n\n\n\n<p>\u7576\u7136\uff01\u4e00\u5207\u9084\u662f\u8981\u4ee5\u4f60\u7684\u8212\u9069\u5ea6\u70ba\u7b2c\u4e00\u8003\u91cf\uff0c\u5982\u679c\u4eca\u5929\u4f60\u7684\u819d\u84cb\u7a0d\u5fae\u8d85\u904e\u8173\u5c16\u4e00\u9ede\u6703\u6bd4\u8f03\u8212\u670d\u3001\u597d\u767c\u529b\uff0c\u90a3\u4e5f\u6c92\u95dc\u4fc2<\/p>\n\n\n\n<p>\u4eca\u5929\u52d5\u4f5c\u89d2\u5ea6\u662f\u7d66\u4f60\u4e00\u500b\u53c3\u8003\u503c\uff0c\u4f46\u9084\u662f\u4e0d\u5efa\u8b70\u819d\u84cb\u8d85\u904e\u8173\u5c16\u592a\u591a\uff0c\u9019\u6a23\u5f88\u5bb9\u6613\u9020\u6210\u819d\u84cb\u58d3\u529b\u904e\u5927\uff0c\u800c\u5f15\u767c\u53d7\u50b7<\/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\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e723.5.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 \u932f\u8aa4\u7ad9\u8ddd\" class=\"wp-image-5341\" width=\"655\" height=\"228\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e723.5.jpg 773w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e723.5-300x104.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e723.5-768x267.jpg 768w\" sizes=\"(max-width: 655px) 100vw, 655px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7ad9\u8ddd\u592a\u8fd1\u7684\u8a71\uff0c\u5f88\u5bb9\u6613\u9020\u6210\u819d\u84cb\u58d3\u529b\u904e\u5927\uff1b\u7ad9\u592a\u9060\u7684\u8a71\uff0c\u5247\u6703\u9020\u6210\u4e0b\u80cc\u904e\u591a\u7684\u58d3\u529b\uff0c\u5169\u500b\u90fd\u5f88\u5bb9\u6613\u5c0e\u81f4\u53d7\u50b7<\/p>\n\n\n\n<p>\u56e0\u6b64\u9069\u4e2d\u7ad9\u8ddd\u662f\u4f60\u552f\u4e00\u7684\u9078\u64c7\uff01\u9664\u4e86\u4ee5\u4e0b\u8e72\u819d\u84cb\u544890\u00b0\u3001\u819d\u84cb\u76e1\u53ef\u80fd\u4e0d\u8d85\u904e\u8173\u5c16\u4ee5\u5916\uff0c\u4e5f\u53ef\u4ee5\u63a1\u7ad9\u5230\u5b9a\u9ede\u518d\u5411\u524d2\uff5e3\u6b65\u8ddd\u96e2<\/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=\"432\" height=\"332\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-1.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 \u7ad9\u59ff\" class=\"wp-image-7504\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-1.jpg 432w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-1-300x231.jpg 300w\" sizes=\"(max-width: 432px) 100vw, 432px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5169\u7a2e\u90fd\u662f\u4f60\u53ef\u4ee5\u5617\u8a66\u7684\u65b9\u6cd5\uff0c\u4f60\u4e5f\u53ef\u4ee5\u5728\u627e\u5230\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7684\u7ad9\u8ddd\u5f8c\uff0c\u524d\u65b9\u653e\u4e00\u584a\u588a\u5b50\u505a\u8a18\u865f\uff0c\u624d\u4e0d\u7528\u6bcf\u4e00\u7d44\u90fd\u8981\u91cd\u65b0\u8abf\u6574\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E9%96%8B%E5%A7%8B%E4%B8%8B%E8%B9%B2%E5%89%8D%E8%A6%81%E5%81%9A%E5%A5%BD%E5%93%AA%E4%BA%9B%E6%BA%96%E5%82%99%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u958b\u59cb\u4e0b\u8e72\u524d\u8981\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e724.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 \u9810\u5099\u59ff\u52e2\" class=\"wp-image-5342\" width=\"244\" height=\"312\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e724.jpg 268w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e724-234x300.jpg 234w\" sizes=\"(max-width: 244px) 100vw, 244px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u958b\u59cb\u6b63\u5f0f\u9032\u884c\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u4e4b\u524d\uff0c\u6709\u4ee5\u4e0b\uff16\u9ede\u662f\u4f60\u8981\u7279\u5225\u6ce8\u610f\u7684\uff1a<\/p>\n\n\n\n<ul><li><strong>\u8996\u7dda<\/strong>\uff1a\u671d\u8457\u6b63\u524d\u65b9\u3001\u4e0d\u8981\u4e00\u76f4\u770b\u8457\u8173<\/li><li><strong>\u80cc\u90e8<\/strong>\uff1a\u4fdd\u6301\u6c34\u5e73\u3001\u4e0d\u99dd\u80cc<\/li><li><strong>\u80a9\u8180<\/strong>\uff1a\u81ea\u7136\u4e0b\u6c89\u3001\u4e0d\u8073\u80a9<\/li><li><strong>\u819d\u84cb<\/strong>\uff1a\u4fdd\u6301\u4e2d\u7acb\u3001\u4e0d\u5167\u593e<\/li><li><strong>\u524d\u8173<\/strong>\uff1a\u8173\u638c\u8cbc\u5e73\u5730\u9762<\/li><li><strong>\u5f8c\u8173<\/strong>\uff1a\u6574\u500b\u8173\u80cc\u5728\u6905\u588a\u4e0a<\/li><\/ul>\n\n\n\n<p>\u7576\u4f60\u96d9\u8173\u90fd\u7ad9\u7a69\u5f8c\uff0c\u6838\u5fc3\u51fa\u529b\u8b93\u80cc\u90e8\u53ef\u4ee5\u4fdd\u6301\u6c34\u5e73\uff0c\u5982\u679c\u6709\u8ca0\u91cd\u7684\u8a71\uff0c\u4e00\u5b9a\u8981\u63d0\u9192\u81ea\u5df1\uff1a\u300c\u4e0d\u53ef\u4ee5\u8073\u80a9\u300d\uff0c\u4ee5\u514d\u9020\u6210\u80a9\u8180\u9178\u75db<\/p>\n\n\n\n<p>\u4e00\u822c\u4eba\u7d93\u5e38\u72af\u7684\u932f\uff0c\u5c31\u662f\u4e00\u76f4\u628a\u8996\u7dda\u653e\u5728\u81ea\u5df1\u7684\u524d\u8173\u4e0a\uff01\u56e0\u70ba\u6df1\u6015\u81ea\u5df1\u52d5\u4f5c\u505a\u932f\uff0c\u4f46\u6b63\u662f\u56e0\u70ba\u9019\u6a23\uff0c\u624d\u66f4\u5bb9\u6613\u505a\u932f\u5206\u817f\u8e72<\/p>\n\n\n\n<p>\u7576\u4f60\u4f4e\u982d\u6642\uff0c\u80cc\u90e8\u810a\u690e\u7684\u6392\u5217\u7121\u6cd5\u4fdd\u6301\u6c34\u5e73\u3001\u5f71\u97ff\u767c\u529b\uff0c\u5373\u4f7f\u4f60\u518d\u600e\u9ebc\u7528\u529b\u5730\u76ef\u8457\u4f60\u7684\u524d\u8173\u770b\uff0c\u8eab\u9ad4\u5176\u4ed6\u90e8\u4f4d\u9084\u662f\u6709\u53ef\u80fd\u52d5\u4f5c\u8dd1\u6389<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u5c08\u6ce8\u5728\u300c<strong>\u5ff5\u52d5\u4e00\u81f4<\/strong>\u300d\u4e0a\uff0c\u6211\u8a8d\u70ba\u5c0d\u65bc\u4f60\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6703\u66f4\u6709\u5e6b\u52a9\uff0c\u624e\u624e\u5be6\u5be6\u7684\u628a\u9810\u5099\u52d5\u4f5c\u7df4\u7fd2\u597d\uff0c\u5c31\u4e0d\u7528\u64d4\u5fc3\u932f\u8aa4\u7684\u554f\u984c\u56c9<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%EF%BC%8C%E8%A6%81%E8%B9%B2%E5%A4%9A%E4%BD%8E%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u5b8c\u6210\u4e00\u4e0b\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff0c\u8981\u8e72\u591a\u4f4e\uff1f<\/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=\"748\" height=\"315\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-1-1.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 - \u884c\u7a0b\" class=\"wp-image-7506\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-1-1.jpg 748w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-1-1-300x126.jpg 300w\" sizes=\"(max-width: 748px) 100vw, 748px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9810\u5099\u59ff\u52e2\u78ba\u5b9a\u597d\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u4fdd\u6301\u8eab\u9ad4\u59ff\u52e2\u3001\u524d\u8173\u9806\u52e2\u5411\u4e0b\u8e72\uff0c\u8e72\u81f3\u524d\u8173\u5927\u817f\u5e73\u884c\u5730\u9762\u3001\u819d\u84cb\u9760\u8fd1\u5730\u9762\u7684\u9ad8\u5ea6<\/p>\n\n\n\n<p>\u6bcf\u500b\u4eba\u7684\u6d3b\u52d5\u5ea6\u90fd\u4e0d\u540c\uff0c\u6709\u4e9b\u4eba\u53ef\u4ee5\u8e72\u5230\u5f8c\u8173\u819d\u84cb\u6574\u500b\u78b0\u5730\uff0c\u6709\u4e9b\u4eba\u5f8c\u8173\u819d\u84cb\u53ef\u80fd\u9084\u662f\u61f8\u7a7a\u7684\uff0c\u4f46\u57fa\u672c\u4e0a\u662f\u4ee5\u524d\u8173\u70ba\u4e3b\uff01<\/p>\n\n\n\n<p>\u4e0a\u53bb\u6642\uff0c\u9806\u8457\u539f\u8def\u7a69\u7a69\u5730\u5c07\u8eab\u9ad4\u6490\u8d77\u5373\u53ef\uff0c\u6ce8\u610f\uff01\u5982\u679c\u4f60\u60f3\u8981\u8b93\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u8a13\u7df4\u6548\u679c\u66f4\u597d\u7684\u8a71\uff0c\u819d\u84cb\u4e0d\u9396\u6b7b\u662f\u5f88\u91cd\u8981\u7684<\/p>\n\n\n\n<p>\u9019\u6a23\u4f60\u624d\u80fd\u5168\u7a0b\u90fd\u8b93\u4f60\u7684\u5927\u817f\u524d\u5074\u4fdd\u6301\u5f35\u529b\uff0c\u4e0a\u534a\u8eab\u7684\u90e8\u5206\uff0c\u5728\u5206\u817f\u8e72\u904e\u7a0b\u4e2d\u82e5\u6709\u7565\u5fae\u524d\u50be\u7684\u72c0\u6cc1\uff0c\u4e5f\u662f\u6b63\u5e38\u7684\uff01\u4e0d\u5fc5\u904e\u5ea6\u64d4\u5fc3<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%A1%8C%E7%A8%8B%E4%BF%9D%E6%8C%81%E4%B8%80%E7%9B%B4%E7%B7%9A\"><\/span><strong>6. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5c0f\u6280\u5de7\uff1a\u884c\u7a0b<strong>\u4fdd\u6301<\/strong>\u4e00\u76f4\u7dda<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"394\" height=\"354\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a03.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5c0f\u6280\u5de7\" class=\"wp-image-7507\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a03.jpg 394w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a03-300x270.jpg 300w\" sizes=\"(max-width: 394px) 100vw, 394px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u4eca\u5929\u5728\u505a\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6642\uff0c\u8eab\u9ad4\u662f\u975e\u5e38\u76f4\u7acb\u3001\u6216\u662f\u5e36\u6709\u4e00\u9ede\u7565\u5fae\u524d\u50be\u7684\uff0c\u53ea\u8981\u4f60\u7684\u80cc\u90e8\u4fdd\u6301\u6c34\u5e73\uff0c\u90a3\u5c31\u662f\u6b63\u78ba\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9019\u88e1\u6709\u4e00\u500b\u5c0f\u6280\u5de7\u8981\u4ea4\u7d66\u4f60\uff0c\u5f88\u591a\u4eba\u5728\u505a\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6642\uff0c\u5176\u5be6\u4e0d\u592a\u77e5\u9053\u8a72\u600e\u9ebc\u767c\u529b\uff0c\u53ea\u77e5\u9053\u81ea\u5df1\u8981\u5f80\u4e0b\u8e72\u3001\u518d\u7ad9\u8d77\u4f86<\/p>\n\n\n\n<p>\u9810\u5099\u59ff\u52e2\u96d6\u7136\u90fd\u6b63\u78ba\uff0c\u4f46\u932f\u8aa4\u7684\u767c\u529b\u65b9\u5f0f\u5f88\u6709\u53ef\u80fd\u5c0e\u81f4\u4f60\u7684\u8a13\u7df4\u808c\u7fa4\u8f49\u79fb\u76ee\u6a19&#8230; \u4fdd\u6301\u52d5\u7a0b\u300c<strong>\u4e00\u76f4\u7dda<\/strong>\u300d\u662f\u975e\u5e38\u597d\u7684\u6aa2\u8996\u65b9\u6cd5<\/p>\n\n\n\n<p>\u60f3\u50cf\u81ea\u5df1\u8eab\u9ad4\u4e2d\u9593\u6709\u4e00\u689d\u76f4\u7dda\uff0c\u4f60\u8981\u9806\u8457\u9019\u689d\u76f4\u7dda\u79fb\u52d5\uff0c\u5ff5\u52d5\u4e00\u81f4\u7684\u8a13\u7df4\u65b9\u6cd5\uff0c\u53ef\u4ee5\u4f7f\u4f60\u907f\u514d\u6389\u5f88\u591a\u5206\u817f\u8e72\u4e0a\u7684\u932f\u8aa4\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2_%E2%80%93_%E9%80%80%E9%9A%8E%E8%A8%93%E7%B7%B4\"><\/span><strong>7. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 &#8211; \u9000\u968e\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"589\" height=\"331\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/PRAC.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 - \u9000\u968e\u8a13\u7df4\" class=\"wp-image-7508\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/PRAC.jpg 589w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/PRAC-300x169.jpg 300w\" sizes=\"(max-width: 589px) 100vw, 589px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u8aaa\uff1a\u300c\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7684\u9000\u968e\u52d5\u4f5c\uff0c\u5c31\u662f\u4e00\u822c\u5206\u817f\u8e72\u300d\uff0c\u4f46\u6211\u8a8d\u70ba\u5206\u817f\u8e72\u4e0d\u80fd\u62ff\u4f86\u7576\u4f5c\u9000\u968e\u8a13\u7df4<\/p>\n\n\n\n<p>\u5728\u524d\u9762\u6211\u5011\u6709\u6bd4\u8f03\u904e\u9019\u5169\u7a2e\u52d5\u4f5c\u7684\u5dee\u7570\uff0c\u4e0d\u5149\u53ea\u662f\u52d5\u4f5c\u6a21\u5f0f\u4e0d\u540c\uff0c\u91dd\u5c0d\u7684\u808c\u7fa4\u5176\u5be6\u4e5f\u6709\u5dee\u5225<\/p>\n\n\n\n<p>\u4f60\u9084\u6709\u66f4\u597d\u7684\u964d\u968e\u9078\u64c7\uff01\u5c31\u662f\u627e\u4e00\u500b\u53ef\u4ee5\u8b93\u4f60\u624b\u6276\u8457\u7684\u6771\u897f\uff1a\u68cd\u5b50\u3001\u53f0\u968e\u3001\u69d3\u9234&#8230; \u53ea\u8981\u662f\u7a69\u56fa\u7684\u90fd\u53ef\u4ee5<\/p>\n\n\n\n<p>\u76ee\u7684\u662f\u8981\u8b93\u4f60\u7684\u624b\u5e6b\u5fd9\u5206\u64d4\u90e8\u5206\u91cd\u91cf\uff0c\u540c\u6642\u63d0\u4f9b\u4f60\u66f4\u5b89\u5168\u7684\u8a13\u7df4\u65b9\u5f0f\uff0c\u5c0d\u65bc\u65b0\u624b\u4f86\u8aaa\u6703\u66f4\u597d\u4e0a\u624b\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>8. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u525b\u525b\u4e00\u76f4\u4e0d\u65b7\u63d0\u5230\u932f\u8aa4\u3001\u932f\u8aa4&#8230; \u5230\u5e95\u662f\u5728\u932f\u4ec0\u9ebc\uff1f\u4ee5\u4e0b\u5c31\u5e36\u4f60\u4e00\u8d77\u4f86\u4e86\u89e3\uff13\u500b\u6700\u5e38\u898b\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u932f\u8aa4<\/p>\n\n\n\n<p>\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6_%E7%AB%99%E8%B7%9D%E5%A4%AA%E9%81%A0%E3%80%81%E5%A4%AA%E8%BF%91\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2776 \u7ad9\u8ddd\u592a\u9060\u3001\u592a\u8fd1<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong>\uff03\u7ad9\u8ddd\u592a\u9060<\/strong><\/p>\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=\"420\" height=\"318\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-\u9032.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 - \u932f\u8aa4\u59ff\u52e21\" class=\"wp-image-7509\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-\u9032.jpg 420w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-\u9032-300x227.jpg 300w\" sizes=\"(max-width: 420px) 100vw, 420px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\uff03\u7ad9\u8ddd\u592a\u8fd1<\/strong><\/p>\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=\"422\" height=\"322\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-\u9060.jpg\" alt=\"\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72 - \u932f\u8aa4\u59ff\u52e22\" class=\"wp-image-7510\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-\u9060.jpg 422w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u4fdd\u52a0-\u9060-300x229.jpg 300w\" sizes=\"(max-width: 422px) 100vw, 422px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u524d\u9762\u7684\uff15\u6b65\u9a5f\u6559\u5b78\u4e2d\u6709\u63d0\u5230\uff0c\u9069\u7576\u8ddd\u96e2\u7684\u7ad9\u8ddd\u624d\u80fd\u8b93\u4f60\u6709\u6548\u8a13\u7df4\u80a1\u56db\u982d\u808c\uff0c\u800c\u7ad9\u8ddd\u6b63\u662f\u5f88\u591a\u65b0\u624b\u5e38\u5e38\u5ffd\u7565\u7684\u5730\u65b9\uff01<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u5728\u505a\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u6642\uff0c\u7e3d\u89ba\u5f97\u300c\u819d\u84cb\u6709\u9ede\u75db\u300d\uff0c\u5c0e\u81f4\u81ea\u5df1\u4e5f\u5f88\u6297\u62d2\u9019\u500b\u52d5\u4f5c\uff0c\u9664\u4e86\u771f\u7684\u9ad4\u91cd\u904e\u91cd\u4ee5\u5916\uff0c\u5c31\u662f\u4f60\u7684\u7ad9\u8ddd\u592a\u8fd1\u4e86<\/p>\n\n\n\n<p>\u90e8\u5206\u7684\u4eba\u5247\u662f\u53cd\u61c9\u300c\u5f8c\u8173\u660e\u660e\u662f\u8f14\u52a9\u8173\uff0c\u600e\u9ebc\u524d\u8173\u5728\u8e72\uff0c\u5f8c\u8173\u4e5f\u5728\u9178\uff1f\u300d\uff0c\u7d55\u5927\u4e00\u90e8\u4efd\u7684\u539f\u56e0\u5c31\u662f\u4f60\u7ad9\u7684\u592a\u9060<\/p>\n\n\n\n<p>\u7ad9\u8ddd\u592a\u9060\u4e0d\u53ea\u6703\u8b93\u4f60\u4e0b\u80cc\u627f\u53d7\u58d3\u529b\uff0c\u4e5f\u6703\u5c0e\u81f4\u4f60\u7684\u5f8c\u8173\u88ab\u8feb\u62c9\u4f38\uff0c\u624d\u6703\u56e0\u6b64\u767c\u751f\u8f14\u52a9\u8173\u975e\u5e38\u9178\u75db\u7684\u60c5\u5f62<\/p>\n\n\n\n<p>\u5efa\u8b70\u5148\u8abf\u6574\u597d\u3001\u627e\u5230\u5408\u9069\u81ea\u5df1\u7684\u7ad9\u8ddd\u5f8c\uff0c\u518d\u958b\u59cb\u505a\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff0c\u5c0d\u4f60\u7684\u8a13\u7df4\u6210\u6548\u4e5f\u6703\u662f\u6bd4\u8f03\u597d\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B7_%E8%86%9D%E8%93%8B%E5%85%A7%E5%A4%BE%E3%80%81%E4%B8%8D%E7%A9%A9%E5%AE%9A\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2777 \u819d\u84cb\u5167\u593e\u3001\u4e0d\u7a69\u5b9a<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u518d\u4f86\u662f\u6211\u500b\u4eba\u89ba\u5f97\u975e\u5e38\u5371\u96aa\uff01\u540c\u6642\u521d\u5b78\u8005\u4e5f\u975e\u5e38\u5bb9\u6613\u72af\u7684\u932f\u8aa4\uff0c\u5c31\u662f\u300c\u819d\u84cb\u5167\u593e\u300d\uff0c\u819d\u84cb\u5916\u7ffb\u7684\u554f\u984c\u5012\u662f\u4e0d\u592a\u5e38\u898b<\/p>\n\n\n\n<p>\u9664\u4e86\u52d5\u4f5c\u9084\u4e0d\u719f\u6089\u7684\u9019\u500b\u53ef\u80fd\u6027\u4e4b\u5916\uff0c\u6709\u4e9b\u4eba\u53ef\u80fd\u662f\u7b2c\u4e00\u6b21\u63a5\u89f8\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff0c\u4f46\u53c8\u6025\u8457\u60f3\u8981\u8ca0\u91cd\u9032\u884c\uff0c\u4e5f\u5f88\u5bb9\u6613\u5c0e\u81f4\u819d\u84cb\u4e0d\u7a69\u5b9a<\/p>\n\n\n\n<p>\u89e3\u6c7a\u65b9\u6cd5\u9664\u4e86\u4f7f\u7528\u5f48\u529b\u5e36\uff0c\u5f37\u8feb\u4f60\u7684\u819d\u84cb\u5411\u5916\u6253\u958b\u4ee5\u5916\uff0c\u6211\u8a8d\u70ba\u300c\u81ea\u767c\u6027\u300d\u7684\u81ea\u6211\u63a7\u5236\u66f4\u70ba\u91cd\u8981\uff01<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u6bcf\u4e00\u4e0b\u5206\u817f\u8e72\uff0c\u4f60\u90fd\u8981\u4e0b\u610f\u8b58\u7684\u63d0\u9192\u81ea\u5df1\uff1a\u300c\u819d\u84cb\u8981\u5411\u5916\u9802\u4f4f\u300d\uff0c\u5148\u5f9e\u5f92\u624b\u958b\u59cb\u7df4\u7fd2\uff0c\u52d5\u4f5c\u6b63\u78ba\u624d\u80fd\u8d70\u5f97\u9577\u9060<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B8_%E5%BE%8C%E8%85%B3%E6%94%BE%E5%A4%AA%E8%A3%A1%E9%9D%A2\"><\/span><strong><span class=\"has-inline-color has-vivid-red-color\">\u2778 \u5f8c\u8173\u653e\u592a\u88e1\u9762<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u65b0\u624b\u525b\u63a5\u89f8\u5f8c\u8173\u62ac\u9ad8\u8e72\u6642\uff0c\u5e38\u5e38\u6703\u60f3\u8457\uff1a\u300c\u5f8c\u8173\u53ea\u662f\u7a69\u5b9a\u8eab\u9ad4\uff0c\u6240\u4ee5\u6211\u8981\u628a\u6574\u96bb\u8173\u90fd\u653e\u4e0a\u53bb\uff0c\u63a5\u89f8\u9762\u7a4d\u8d8a\u5927\uff0c\u8eab\u9ad4\u8d8a\u7a69\u300d<\/p>\n\n\n\n<p>\u6709\u9019\u6a23\u7684\u60f3\u6cd5\u975e\u5e38\u597d\uff01\u5f8c\u8173\u7684\u78ba\u53ea\u662f\u7a69\u5b9a\u7684\u4f5c\u7528\u800c\u5df2\uff0c\u4f46\u7576\u4f60\u5be6\u969b\u8981\u958b\u59cb\u4e0b\u8e72\u6642\uff0c\u5f80\u5f80\u6703\u767c\u73fe\u597d\u50cf\u8e72\u4e0d\u592a\u4e0b\u53bb\uff1f<\/p>\n\n\n\n<p>\u5efa\u8b70\u6700\u591a\u6574\u500b\u5f8c\u8173\u8173\u80cc\u5728\u6905\u588a\u4e0a\u5c31\u597d\uff0c\u9019\u6a23\u7684\u7a69\u5b9a\u4f5c\u7528\u662f\u6700\u5927\uff0c\u540c\u6642\u53c8\u80fd\u8b93\u4f60\u5b8c\u6210\u5b8c\u6574\u884c\u7a0b\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u59ff\u52e2<\/p>\n\n\n\n<p>\u5982\u679c\u64d4\u5fc3\u6703\u56e0\u70ba\u5f8c\u8173\u653e\u7f6e\u9762\u7a4d\u592a\u5c11\u3001\u8eab\u9ad4\u4e0d\u7a69\u7684\u8a71\uff0c\u4f60\u4e5f\u53ef\u4ee5\u627e\u4e00\u500b\u6771\u897f\u8b93\u4f60\u6276\u8457 (<strong>\u9000\u968e\u8a13\u7df4<\/strong>)\uff0c\u4e5f\u662f\u4e00\u500b\u4e0d\u932f\u7684\u65b9\u6cd5\u54e6\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\"><\/span><strong>9. \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u5e38\u898b\u554f\u984c &#8211; FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"132\" height=\"132\" 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: 132px) 100vw, 132px\" \/><\/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%AC%A1%E6%95%B8%E3%80%81%E7%B5%84%E6%95%B8%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\"><\/span><strong>Q1\uff1a\u6b21\u6578\u3001\u7d44\u6578\u600e\u9ebc\u5b89\u6392\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\uff0c\u5f8c\u8173\u62ac\u9ad8\u8e72\u4e0d\u592a\u6703\u7576\u4f5c\u662f\u4f60\u7df4\u817f\u7684\u4e3b\u8981\u52d5\u4f5c\uff0c\u5b83\u7684\u89d2\u8272\u66f4\u50cf\u662f\u7d30\u7bc0\u4fee\u98fe\u3001\u529b\u7aed\u8a13\u7df4<\/p>\n\n\n\n<p>\u56e0\u6b64\u53ea\u8981\u4f60\u628a\u6bcf\u4e00\u4e0b\u62ac\u9ad8\u8e72\u52d5\u4f5c\u505a\u597d\uff0c\u5176\u5be6\u53ea\u8981\u505a\u500b3\uff5e4\u7d44\uff0c\u6bcf\u7d448\uff5e12\u4e0b\u5de6\u53f3\u5373\u53ef<\/p>\n\n\n\n<p>\u4f46\u4e0d\u5efa\u8b70\u4f7f\u7528\u5927\u91cd\u91cf\u505a\u8a13\u7df4\uff0c\u56e0\u70ba\u4f60\u53ea\u6709\u4e00\u96bb\u8173\u5728\u652f\u6490\uff0c\u521d\u5b78\u8005\u5f88\u6709\u53ef\u80fd\u56e0\u6b64\u53d7\u50b7\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E8%B2%A0%E9%87%8D%E8%A8%93%E7%B7%B4%E5%8F%AF%E4%BB%A5%E5%8F%AA%E5%81%9A%E5%96%AE%E9%82%8A%E5%97%8E%EF%BC%9F\"><\/span><strong>Q2\uff1a\u8ca0\u91cd\u8a13\u7df4\u53ef\u4ee5\u53ea\u505a\u55ae\u908a\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6c92\u932f\uff01\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u5f88\u597d\u5947\uff0c\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u96e3\u9053\u53ea\u80fd\u96d9\u624b\u5404\u62ff\u4e00\u500b\u555e\u9234\u3001\u6216\u96d9\u624b\u63e1\u4f4f\u4e00\u500b\u555e\u9234\u55ce\uff1f<\/p>\n\n\n\n<p>\u6211\u4e0d\u80fd\u53ea\u7528\u4e00\u96bb\u624b\u8ca0\u91cd\u5c31\u597d\u55ce\uff1f\u5176\u5be6\u662f\u53ef\u4ee5\u7684\uff0c\u4f46\u9019\u6703\u6bd4\u8f03\u504f\u5411\u65bc\u529f\u80fd\u6027\u8a13\u7df4\uff0c\u817f\u90e8\u8a13\u7df4\u7684\u540c\u6642\uff0c\u4e5f\u5728\u7df4\u4f60\u7684\u6838\u5fc3<\/p>\n\n\n\n<p>\u56e0\u6b64\u55ae\u908a\u8ca0\u91cd\u7684\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u8a13\u7df4\uff0c\u6bd4\u8f03\u63a8\u85a6\u7d66\u6709\u4e00\u5b9a\u8a13\u7df4\u8cc7\u6b77\u3001\u5c0d\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u719f\u7df4\u7684\u670b\u53cb\u7df4\u7fd2<\/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%E7%82%BA%E4%BB%80%E9%BA%BC%E6%88%91%E5%81%9A%E8%B5%B7%E4%BE%86%E9%83%BD%E5%8D%A1%E5%8D%A1%E7%9A%84%E3%80%81%E8%B9%B2%E4%B8%8D%E4%B8%8B%E5%8E%BB%EF%BC%9F\"><\/span><strong>Q3\uff1a\u70ba\u4ec0\u9ebc\u6211\u505a\u8d77\u4f86\u90fd\u5361\u5361\u7684\u3001\u8e72\u4e0d\u4e0b\u53bb\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9664\u4e86\u4f60\u7684\u7ad9\u8ddd\u53ef\u80fd\u96e2\u6905\u5b50\u592a\u8fd1\u4ee5\u5916\uff0c\u6c92\u6709\u5c07\u4f60\u7684\u9ad6\u90e8 (\u5c41\u80a1) \u5f8c\u63a8\u4e5f\u662f\u4e00\u5927\u4e3b\u56e0<\/p>\n\n\n\n<p>\u5f88\u591a\u65b0\u624b\u4e00\u5fc3\u60f3\u8457\u8981\u5f80\u4e0b\u8e72\uff0c\u537b\u767c\u73fe\u8e72\u4e0d\u592a\u4e0b\u53bb\uff0c\u5176\u5be6\u662f\u5fd8\u4e86\u5c07\u81ea\u5df1\u7684\u5c41\u80a1\u5f80\u5f8c\u63a8<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f60\u53ef\u4ee5\u5148\u5f9e\u96d9\u8173\u7ad9\u76f4\uff0c\u958b\u59cb\u7df4\u7fd2\u5c41\u80a1\u5f8c\u63a8 (\u9ad6\u90e8\u555f\u52d5) \u7684\u59ff\u52e2\uff0c\u518d\u56de\u982d\u53bb\u505a\u5f8c\u8173\u62ac\u9ad8\u8e72<\/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%AF%8F%E6%AC%A1%E5%81%9A%E5%AE%8C%E5%BE%8C%E8%85%B3%E6%8A%AC%E9%AB%98%E8%B9%B2%EF%BC%8C%E8%86%9D%E8%93%8B%E9%83%BD%E5%BE%88%E7%97%9B%EF%BC%9F\"><\/span><strong>Q4\uff1a\u6bcf\u6b21\u505a\u5b8c\u5f8c\u8173\u62ac\u9ad8\u8e72\uff0c\u819d\u84cb\u90fd\u5f88\u75db\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li>\u7ad9\u8ddd\u592a\u8fd1<\/li><li>\u9ad4\u91cd\u904e\u91cd<\/li><li>\u819d\u84cb\u53d7\u50b7<\/li><li>\u819d\u84cb\u5167\u593e<\/li><li>\u8ca0\u91cd\u904e\u91cd<\/li><li>\u8eab\u9ad4\u904e\u5ea6\u524d\u50be<\/li><\/ul>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5148\u6aa2\u67e5\u4e00\u4e0b\uff0c\u770b\u770b\u81ea\u5df1\u662f\u5426\u6709\u72af\u904e\u4ee5\u4e0a\u5e7e\u9ede\u932f\u8aa4\uff0c\u9019\u4e9b\u90fd\u5f88\u6709\u53ef\u80fd\u662f\u9020\u6210\u4f60\u819d\u84cb\u4e0d\u8212\u670d\u7684\u539f\u56e0<\/p>\n\n\n\n<p>\u91cd\u65b0\u5be9\u8996\u81ea\u5df1\u7684\u52d5\u4f5c\u3001\u59ff\u52e2\uff0c\u5982\u679c\u4f60\u7684\u819d\u84cb\u771f\u7684\u5c31\u662f\u975e\u5e38\u8106\u5f31\uff0c\u4f46\u4f60\u53c8\u5f88\u60f3\u7df4\u5f8c\u8173\u62ac\u9ad8\u8e72\u7684\u8a71\uff0c\u4e0d\u59a8\u4e5f\u53ef\u4ee5\u6234\u7684<a href=\"https:\/\/physicfit.com\/knee-pads\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/knee-pads\/\">\u8b77\u819d<\/a><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"L7NsK7Wrbv\"><a href=\"https:\/\/physicfit.com\/knee-pads\/\">\u30105\u6b3e\u8b77\u819d\u63a8\u85a6\u3011\u5065\u8eab\u3001\u8209\u91cd\u4e00\u6b21\u5230\u4f4d\uff01\u4fdd\u8b77\u819d\u84cb\u7684\u6700\u4f73\u5e6b\u624b\uff0c\u9000\u5316\u6027\u95dc\u7bc0\u708e\u4e5f\u9069\u7528\uff1f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30105\u6b3e\u8b77\u819d\u63a8\u85a6\u3011\u5065\u8eab\u3001\u8209\u91cd\u4e00\u6b21\u5230\u4f4d\uff01\u4fdd\u8b77\u819d\u84cb\u7684\u6700\u4f73\u5e6b\u624b\uff0c\u9000\u5316\u6027\u95dc\u7bc0\u708e\u4e5f\u9069\u7528\uff1f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/knee-pads\/embed\/#?secret=L7NsK7Wrbv\" data-secret=\"L7NsK7Wrbv\" 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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E7%9B%B4%E6%8E%A5%E6%8A%8A%E8%85%B3%E6%94%BE%E5%9C%A8%E8%87%A5%E6%8E%A8%E6%A4%85%E4%B8%8A%EF%BC%8C%E6%9C%83%E5%BE%88%E4%B8%8D%E8%A1%9B%E7%94%9F%E5%97%8E%EF%BC%9F\"><\/span><strong>Q5\uff1a\u76f4\u63a5\u628a\u8173\u653e\u5728\u81e5\u63a8\u6905\u4e0a\uff0c\u6703\u5f88\u4e0d\u885b\u751f\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u77e5\u9053\u6709\u4e0d\u5c11\u4eba\u662f\u5728\u5916\u9762\u5065\u8eab\u623f\u505a\u8a13\u7df4\u7684\uff0c\u4f46\u504f\u504f\u5f8c\u8173\u62ac\u9ad8\u8e72\u53c8\u9700\u8981\u628a\u5f8c\u8173\u653e\u5728\u6905\u588a\u4e0a&#8230; \u5225\u4eba\u6703\u89ba\u5f97\u5f88\u5641\u5fc3\u55ce<\/p>\n\n\n\n<p>\u5176\u5be6\u628a\u8173\u80cc\u653e\u5728\u6905\u588a\u4e0a\u662f\u6c92\u6709\u554f\u984c\u7684\uff01\u4f46\u4e0d\u5efa\u8b70\u812b\u978b\u5b50\uff0c\u53ef\u80fd\u6703\u6709\u8173\u81ed\u5473\uff5eXD<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u5efa\u8b70\u6700\u597d\u662f\u628a\u8173\u653e\u5728\u81e5\u63a8\u6905 (\u5c41\u80a1\u5750) \u7684\u4f4d\u7f6e\uff0c\u4e5f\u5c31\u662f\u9762\u7a4d\u6bd4\u8f03\u5c0f\u7684\u90a3\u584a\u6905\u588a\uff0c\u76f8\u5c0d\u6703\u66f4\u885b\u751f<\/p>\n\n\n\n<p>\u4f7f\u7528\u5b8c\u7562\u5f8c\uff0c\u4e00\u5b9a\u8981\u597d\u597d\u7684\u7528\u9152\u7cbe\u6d88\u6bd2\u3001\u64e6\u62ed\uff01\u7559\u7d66\u4e0b\u4e00\u500b\u4eba\u7f8e\u597d\u7684\u5065\u8eab\u74b0\u5883<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/homegym-bench\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/homegym-bench\/\">\u3010HomeGym\u3011\u81e5\u63a8\u6905\u5168\u653b\u7565\uff1aTOP-5\u63a8\u85a6\uff0c\u591a\u529f\u80fd\u5065\u8eab\u6905\u771f\u7684\u5be6\u7528\u55ce\uff1f<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q6%EF%BC%9A%E5%BE%8C%E6%96%B9%E7%9A%84%E6%A4%85%E5%AD%90%E5%A4%AA%E9%AB%98%E3%80%81%E5%A4%AA%E4%BD%8E%E6%9C%83%E5%BD%B1%E9%9F%BF%E5%8B%95%E4%BD%9C%E5%97%8E%EF%BC%9F\"><\/span><strong>Q6\uff1a\u5f8c\u65b9\u7684\u6905\u5b50\u592a\u9ad8\u3001\u592a\u4f4e\u6703\u5f71\u97ff\u52d5\u4f5c\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u8a8d\u70ba\u591a\u5c11\u9084\u662f\u6703\u5f71\u97ff\u7684\uff0c\u56e0\u6b64\u624d\u5efa\u8b70\u9078\u64c7\u5927\u7d04\u819d\u84cb\u9ad8\u5ea6\u7684\u5e73\u53f0\uff0c\u4f5c\u70ba\u5f8c\u8173\u7684\u652f\u6490\u7269<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u4eca\u5929\u662f\u51fa\u9580\u5728\u5916\uff0c\u60f3\u7528\u98ef\u5e97\u6905\u5b50\u3001\u8def\u908a\u77f3\u78da\u505a\u5f8c\u8173\u62ac\u9ad8\u8e72\u7684\u8a71<\/p>\n\n\n\n<p>\u8207\u5176\u9078\u64c7\u592a\u77ee\u7684\u5e73\u9762\uff0c\u6211\u8a8d\u70ba\u9078\u64c7\u7a0d\u5fae\u9ad8\u904e\u819d\u84cb\u4e00\u4e9b\u7684\u6703\u66f4\u597d\uff0c\u81f3\u5c11\u5f35\u529b\u4e00\u6a23\u662f\u96c6\u4e2d\u5728\u817f\u524d\u7684<\/p>\n\n\n\n<p>\u5982\u679c\u9078\u64c7\u592a\u77ee\u7684\u53f0\u968e\uff0c\u5f88\u6709\u53ef\u80fd\u5c0e\u81f4\u5f35\u529b\u8f49\u79fb\u5230\u81c0\u90e8\u4e0a\uff0c\u751a\u81f3\u76f4\u63a5\u8b8a\u6210\u4e00\u822c\u5206\u817f\u8e72\u7684\u52d5\u4f5c\uff0c\u800c\u5931\u53bb\u5f8c\u8173\u62ac\u9ad8\u7684\u7528\u610f<\/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%E7%82%BA%E4%BB%80%E9%BA%BC%E5%89%8D%E8%85%B3%E5%9C%A8%E8%B9%B2%EF%BC%8C%E5%BE%8C%E8%85%B3%E4%B9%9F%E5%BE%88%E9%85%B8%EF%BC%9F\"><\/span><strong>Q7\uff1a\u70ba\u4ec0\u9ebc\u524d\u8173\u5728\u8e72\uff0c\u5f8c\u8173\u4e5f\u5f88\u9178\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li>\u7ad9\u8ddd\u592a\u9060<\/li><li>\u52d5\u4f5c\u505a\u592a\u5feb<\/li><li>\u52d5\u4f5c\u4e0d\u719f\u6089<\/li><li>\u525b\u63a5\u89f8\u5065\u8eab<\/li><li>\u5f8c\u8173\u904e\u5ea6\u7dca\u7e43<\/li><li>\u8eab\u9ad4\u91cd\u5fc3\u5f8c\u50be<\/li><\/ul>\n\n\n\n<p>\u524d\u9762\u4ecb\u7d39\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u7684\u4f7f\u7528\u808c\u7fa4\u6642\uff0c\u6709\u8aaa\u5230\uff1a\u300c\u5168\u8eab\u7684\u808c\u7fa4\u5176\u5be6\u90fd\u6703\u7528\u5230\uff0c\u53ea\u662f\u6bd4\u4f8b\u7684\u591a\u7ba1\u800c\u5df2\u300d<\/p>\n\n\n\n<p>\u5728\u65b0\u624b\u968e\u6bb5\uff0c\u808c\u529b\u3001\u808c\u8010\u529b\u90fd\u9084\u4e0d\u8db3\u7684\u60c5\u6cc1\u4e0b\uff0c\u505a\u5b8c\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff0c\u6703\u89ba\u5f97\u5168\u8eab\u9178\u75db\u4e5f\u662f\u6b63\u5e38\u7684\uff01<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u5df2\u7d93\u8a13\u7df4\u4e00\u6bb5\u6642\u9593\u4e86\uff0c\u6bcf\u6b21\u90fd\u9084\u662f\u89ba\u5f97\u8f14\u52a9\u8173\u6703\u5f88\u9178\u7684\u8a71\uff0c\u5f88\u6709\u53ef\u80fd\u5c31\u662f\u59ff\u52e2\u51fa\u4e86\u554f\u984c\uff0c\u6216\u662f\u5f8c\u8173\u808c\u8089\u904e\u5ea6\u7dca\u7e43<\/p>\n\n\n\n<p>\u5c0e\u81f4\u4f60\u505a\u5f8c\u8173\u62ac\u9ad8\u8e72\u6642\uff0c\u652f\u6490\u8173\u90fd\u6703\u8ddf\u8457\u51fa\u529b\uff0c\u611f\u5230\u9178\u75db\u81ea\u7136\u5c31\u662f\u9644\u5e36\u7684\u7d50\u679c\uff0c\u5efa\u8b70\u6bcf\u6b21\u8a13\u7df4\u524d\u53ef\u4ee5\u5148\u653e\u9b06\u5927\u817f\u808c\u8089<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q8%EF%BC%9A%E7%82%BA%E4%BB%80%E9%BA%BC%E4%BF%9D%E5%8A%A0%E5%88%A9%E4%BA%9E%E5%88%86%E8%85%BF%E8%B9%B2%E5%81%9A%E8%B5%B7%E4%BE%86%E6%9C%83%E7%89%B9%E5%88%A5%E7%B4%AF%EF%BC%9F\"><\/span><strong>Q8\uff1a\u70ba\u4ec0\u9ebc\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u505a\u8d77\u4f86\u6703\u7279\u5225\u7d2f\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u660e\u660e\u6211\u5728\u505a\u6df1\u8e72\u6642\uff0c\u90fd\u53ef\u4ee5\u8e72\u5230\u5f88\u91cd\u3001\u505a\u500b\u597d\u5e7e\u7d44\uff0c\u4f46\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\u505a\u8d77\u4f86\u537b\u7279\u5225\u7d2f\uff1f<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u4eca\u5929\u8eab\u9ad480\uff5e90\uff05\u7684\u91cd\u91cf\u90fd\u96c6\u4e2d\u5728\u524d\u8173\u4e0a\uff0c\u55ae\u8173\u8981\u652f\u6490\u5e7e\u4e4e\u6240\u6709\u91cd\u91cf\uff0c\u505a\u8d77\u4f86\u5403\u529b\u662f\u5f88\u6b63\u5e38\u7684<\/p>\n\n\n\n<p>\u518d\u4f86\u5c31\u662f\u56e0\u70ba\u4f60\u9084\u6c92\u6709\u5efa\u7acb\u597d\u795e\u7d93\u9023\u7d50\uff0c\u6703\u9700\u8981\u82b1\u8cbb\u66f4\u591a\u5fc3\u529b\u5728\u7dad\u6301\u8eab\u9ad4\u5e73\u8861\u4e0a\uff0c\u6240\u4ee5\u624d\u6703\u8b93\u4f60\u7279\u5225\u60f3\u653e\u68c4&#8230; <\/p>\n\n\n\n<p>\u7b49\u5230\u52d5\u4f5c\u8d8a\u4f86\u8d8a\u719f\u6089\u4e4b\u5f8c\uff0c\u76f8\u4fe1\u4f60\u4e5f\u53ef\u4ee5\u548c\u6df1\u8e72\u4e00\u6a23\uff0c\u505a\u7684\u8d8a\u4f86\u8d8a\u4e0a\u624b\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%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>10. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\"><\/span><strong>\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u4f0f\u5730\u633a\u8eab\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u6559\u5b78\uff0c\u5225\u518d\u72af\u9019\u4e9b\u932f\u8aa4\uff01\u624b\u8098\u89d2\u5ea6\u3001\u59ff\u52e2\u5927\u89e3\u6790<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/plank-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u68d2\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u77e5\u9053\u68d2\u5f0f\u4e0d\u80fd\u7df4\u8179\u808c\u3001\u6e1b\u80a5\u55ce\uff1f\uff16\u7a2e\u8b8a\u5316\u4efb\u4f60\u6311\u9078\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/burpee-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ce2\u6bd4\u8df3\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u807d\u8aaa\u6703\u50b7\u819d\u84cb\uff1f\u9019\u662f\u8ff7\u601d\u55ce\uff1f\u71c3\u8102\u3001\u6e1b\u80a5\u6700\u4f73\u904b\u52d5<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/glute-bridge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6a4b\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f92\u624b\u5c31\u80fd\u7df4\u51fa\u7ff9\u81c0\uff01\u8170\u597d\u9178\u3001\u5c41\u80a1\u6c92\u611f\u89ba\uff1f5\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/inverted-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u53cd\u5411\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\uff1f\u624b\u5f88\u9178\uff1f\u4e09\u62db\u8b93\u4f60\u627e\u56de\u80cc\u808c\u767c\u529b<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Bulgarian Split Squats (Benefits And Proper Form)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BfUtXxI8cLM?start=271&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u7df4\u817f\u662f\u4e00\u4ef6\u975e\u5e38\u4ee4\u4eba\u8a0e\u53ad\u7684\u4e8b\uff0c\u7df4\u817f\u7684\u52d5\u4f5c\u540c\u6a23\u4e5f\u6709\u6bd4\u8f03\u4e0d\u8a0e\u53ad\uff0c\u548c\u975e\u5e38\u8a0e\u53ad\u4e4b\u5206\u54e6\uff01 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