{"id":5559,"date":"2021-12-12T17:36:42","date_gmt":"2021-12-12T09:36:42","guid":{"rendered":"https:\/\/physicfit.com\/?p=5559"},"modified":"2022-09-08T12:02:09","modified_gmt":"2022-09-08T04:02:09","slug":"grip-strength","status":"publish","type":"post","link":"https:\/\/physicfit.com\/grip-strength\/","title":{"rendered":"\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6"},"content":{"rendered":"\n<p>\u7591\uff01\u600e\u9ebc\u7db2\u8def\u4e0a\u90fd\u8aaa\u63e1\u529b\u4e0d\u597d\u7684\u4eba\uff0c\u58fd\u547d\u4e5f\u6703\u8ddf\u8457\u6e1b\u77ed\uff1f\u90a3\u6211\u6703\u4e0d\u6703\u5f88\u65e9\u6b7b\u554a&#8230;<\/p>\n\n\n\n<p>\u5478\u5478\u5478\uff01\u8a71\u5148\u5225\u4e82\u8aaa\u554a\uff0c\u5176\u5be6\u6211\u4e5f\u5f88\u597d\u5947\u5230\u5e95\u9019\u500b\u8aaa\u6cd5\u662f\u5f9e\u54ea\u88e1\u5f97\u5230\u7684\u7d50\u8ad6<\/p>\n\n\n\n<p>\u4e0d\u904e\u6211\u5011\u9084\u662f\u8981\u79c9\u6301\u8457\u79d1\u5b78\u7cbe\u795e\uff0c\u597d\u597d\u4f86\u7814\u7a76\u4e00\u4e0b\u300c\u63e1\u529b\u5230\u5e95\u6703\u4e0d\u6703\u5f71\u97ff\u58fd\u547d\u300d<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u4f60\u4e00\u5b9a\u4e5f\u5f88\u597d\u5947\uff1a\u524d\u81c2\u5f88\u7c97\u7684\u4eba\uff0c\u662f\u4e0d\u662f\u63e1\u529b\u4e00\u5b9a\u5c31\u5f88\u5f37\uff1f\u6709\u4ec0\u9ebc\u52d5\u4f5c\u53ef\u4ee5\u52a0\u5f37\u4f60\u7684\u63e1\u529b\uff1f\u5c31\u8b93\u6211\u5e36\u4f60\u4e00\u8d77\u4f86\u4e86\u89e3\u5427 \u2193<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form Code -->\n<script type=\"text\/javascript\" id=\"lbscript1622568\" src=\"https:\/\/lb.benchmarkemail.com\/\/tw\/code\/lbformnew.js?mFcQnoBFKMTjnGlxfLww1Fgg49YEcrgGMCwOMb6te8hACiOLlsM98g%253D%253D\"><\/script><noscript>Please enable JavaScript <br><div align=\"center\" style=\"padding-top:5px;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\"><a 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\u63e1\u529b\u662f\u4ec0\u9ebc\uff1f\u7531\u54ea\u4e9b\u529b\u6240\u7d44\u6210\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\/grip-strength\/#2_%E6%8F%A1%E5%8A%9B%E6%98%AF%E6%80%8E%E9%BA%BC%E6%B8%AC%E5%BE%97%E7%9A%84%EF%BC%9F%E6%A8%99%E6%BA%96%E6%98%AF%E5%A4%9A%E5%B0%91%EF%BC%9F\" title=\"2. \u63e1\u529b\u662f\u600e\u9ebc\u6e2c\u5f97\u7684\uff1f\u6a19\u6e96\u662f\u591a\u5c11\uff1f\">2. \u63e1\u529b\u662f\u600e\u9ebc\u6e2c\u5f97\u7684\uff1f\u6a19\u6e96\u662f\u591a\u5c11\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\/grip-strength\/#3_%E6%9C%89%E5%93%AA%E4%BA%9B%E5%9B%A0%E7%B4%A0%E6%9C%83%E5%BD%B1%E9%9F%BF%E6%8F%A1%E5%8A%9B%EF%BC%9F\" title=\"3. \u6709\u54ea\u4e9b\u56e0\u7d20\u6703\u5f71\u97ff\u63e1\u529b\uff1f\">3. \u6709\u54ea\u4e9b\u56e0\u7d20\u6703\u5f71\u97ff\u63e1\u529b\uff1f<\/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\/grip-strength\/#4_%E6%8F%A1%E5%8A%9B%EF%BC%86%E5%A3%BD%E5%91%BD%E4%B9%8B%E9%96%93%E7%9A%84%E9%97%9C%E4%BF%82%EF%BC%8C%E6%8F%A1%E5%8A%9B%E5%BC%B1%E5%B0%B1%E8%B6%8A%E5%BF%AB%E6%AD%BB%E5%97%8E%EF%BC%9F\" title=\"4. \u63e1\u529b\uff06\u58fd\u547d\u4e4b\u9593\u7684\u95dc\u4fc2\uff0c\u63e1\u529b\u5f31\u5c31\u8d8a\u5feb\u6b7b\u55ce\uff1f\">4. \u63e1\u529b\uff06\u58fd\u547d\u4e4b\u9593\u7684\u95dc\u4fc2\uff0c\u63e1\u529b\u5f31\u5c31\u8d8a\u5feb\u6b7b\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/grip-strength\/#5_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%BE%88%E9%87%8D%E8%A6%81%E5%97%8E%EF%BC%9F%E7%B7%B4%E4%BA%86%E6%9C%89%E4%BB%80%E9%BA%BC%E5%A5%BD%E8%99%95%EF%BC%9F\" title=\"5. \u63e1\u529b\u8a13\u7df4\u5f88\u91cd\u8981\u55ce\uff1f\u7df4\u4e86\u6709\u4ec0\u9ebc\u597d\u8655\uff1f\">5. \u63e1\u529b\u8a13\u7df4\u5f88\u91cd\u8981\u55ce\uff1f\u7df4\u4e86\u6709\u4ec0\u9ebc\u597d\u8655\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/grip-strength\/#%EF%BC%83_%E5%B0%8D%E6%96%BC%E6%97%A5%E5%B8%B8%E7%94%9F%E6%B4%BB%E5%BE%88%E6%9C%89%E5%B9%AB%E5%8A%A9\" title=\"\uff03 \u5c0d\u65bc\u65e5\u5e38\u751f\u6d3b\u5f88\u6709\u5e6b\u52a9\">\uff03 \u5c0d\u65bc\u65e5\u5e38\u751f\u6d3b\u5f88\u6709\u5e6b\u52a9<\/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\/grip-strength\/#%EF%BC%83_%E5%A4%96%E8%A7%80%E4%B8%8A%E8%83%BD%E8%AE%93%E4%BD%A0%E6%9C%89%E6%9B%B4%E5%A5%BD%E7%9C%8B%E7%9A%84%E5%89%8D%E8%87%82%E3%80%81%E7%B7%9A%E6%A2%9D\" title=\"\uff03 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\u5e6b\u52a9\u63d0\u5347\u8a13\u7df4\u91cf\u3001\u5f37\u5ea6\uff0c\u9593\u63a5\u589e\u52a0\u808c\u8089\u91cf\">\uff03 \u5e6b\u52a9\u63d0\u5347\u8a13\u7df4\u91cf\u3001\u5f37\u5ea6\uff0c\u9593\u63a5\u589e\u52a0\u808c\u8089\u91cf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/grip-strength\/#%EF%BC%83_%E4%BD%BF%E6%89%8B%E9%83%A8%E5%8A%9B%E9%87%8F%E6%9B%B4%E5%B9%B3%E8%A1%A1%EF%BC%8C%E9%98%B2%E6%AD%A2%E6%89%8B%E8%85%95%E5%8F%97%E5%82%B7\" title=\"\uff03 \u4f7f\u624b\u90e8\u529b\u91cf\u66f4\u5e73\u8861\uff0c\u9632\u6b62\u624b\u8155\u53d7\u50b7\">\uff03 \u4f7f\u624b\u90e8\u529b\u91cf\u66f4\u5e73\u8861\uff0c\u9632\u6b62\u624b\u8155\u53d7\u50b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/grip-strength\/#%EF%BC%83_%E6%8F%90%E5%8D%87%E9%81%8B%E5%8B%95%E5%93%A1%E7%9A%84%E9%81%8B%E5%8B%95%E8%A1%A8%E7%8F%BE\" title=\"\uff03 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\u63e1\u529b\uff13\u5927\u57fa\u790e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6\">6. \u63e1\u529b\uff13\u5927\u57fa\u790e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/grip-strength\/#1_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C_%E2%80%93_%E5%96%AE%E6%A7%93%E6%87%B8%E5%90%8A\" title=\"1) \u63e1\u529b\u8a13\u7df4\u52d5\u4f5c &#8211; \u55ae\u69d3\u61f8\u540a\">1) \u63e1\u529b\u8a13\u7df4\u52d5\u4f5c &#8211; \u55ae\u69d3\u61f8\u540a<\/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\/grip-strength\/#2_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C_%E2%80%93_%E6%8D%8F%E6%A7%93%E7%89%87\" title=\"2) \u63e1\u529b\u8a13\u7df4\u52d5\u4f5c &#8211; \u634f\u69d3\u7247\">2) \u63e1\u529b\u8a13\u7df4\u52d5\u4f5c &#8211; \u634f\u69d3\u7247<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/grip-strength\/#3_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C_%E2%80%93_%E6%8F%A1%E6%A7%93%E9%88%B4\" title=\"3) \u63e1\u529b\u8a13\u7df4\u52d5\u4f5c &#8211; \u63e1\u69d3\u9234\">3) \u63e1\u529b\u8a13\u7df4\u52d5\u4f5c &#8211; \u63e1\u69d3\u9234<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/grip-strength\/#7_%E9%80%B2%E9%9A%8E%E7%89%88%EF%BC%93%E5%A4%A7%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\" title=\"7. \u9032\u968e\u7248\uff13\u5927\u63e1\u529b\u8a13\u7df4\u52d5\u4f5c\">7. \u9032\u968e\u7248\uff13\u5927\u63e1\u529b\u8a13\u7df4\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/grip-strength\/#1_%E9%80%B2%E9%9A%8E%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4_%E2%80%93_%E6%A7%93%E9%88%B4%E6%B0%B4%E5%B9%B3\" title=\"1) \u9032\u968e\u63e1\u529b\u8a13\u7df4 &#8211; \u69d3\u9234\u6c34\u5e73\">1) \u9032\u968e\u63e1\u529b\u8a13\u7df4 &#8211; \u69d3\u9234\u6c34\u5e73<\/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\/grip-strength\/#2_%E9%80%B2%E9%9A%8E%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4_%E2%80%93_%E6%8D%B2%E6%A7%93%E7%89%87\" title=\"2) \u9032\u968e\u63e1\u529b\u8a13\u7df4 &#8211; \u6372\u69d3\u7247\">2) \u9032\u968e\u63e1\u529b\u8a13\u7df4 &#8211; \u6372\u69d3\u7247<\/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\/grip-strength\/#3_%E9%80%B2%E9%9A%8E%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4_%E2%80%93_%E7%BF%BB%E6%A7%93%E7%89%87\" title=\"3) \u9032\u968e\u63e1\u529b\u8a13\u7df4 &#8211; \u7ffb\u69d3\u7247\">3) \u9032\u968e\u63e1\u529b\u8a13\u7df4 &#8211; \u7ffb\u69d3\u7247<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/grip-strength\/#8_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\" title=\"8. \u63e1\u529b\u8a13\u7df4\u5e38\u898b\u554f\u984c &#8211; FAQ\">8. \u63e1\u529b\u8a13\u7df4\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-23\" href=\"https:\/\/physicfit.com\/grip-strength\/#Q1%EF%BC%9A%E6%8F%A1%E5%8A%9B%E5%92%8C%E5%89%8D%E8%87%82%E5%A4%A7%E5%B0%8F%E6%9C%89%E9%97%9C%E5%97%8E%EF%BC%9F%E6%9C%89%E5%8F%AF%E8%83%BD%E6%8F%A1%E5%8A%9B%E5%BC%B7%E4%BD%86%E6%89%8B%E5%BE%88%E7%B4%B0%E5%97%8E%EF%BC%9F\" title=\"Q1\uff1a\u63e1\u529b\u548c\u524d\u81c2\u5927\u5c0f\u6709\u95dc\u55ce\uff1f\u6709\u53ef\u80fd\u63e1\u529b\u5f37\u4f46\u624b\u5f88\u7d30\u55ce\uff1f\">Q1\uff1a\u63e1\u529b\u548c\u524d\u81c2\u5927\u5c0f\u6709\u95dc\u55ce\uff1f\u6709\u53ef\u80fd\u63e1\u529b\u5f37\u4f46\u624b\u5f88\u7d30\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\/grip-strength\/#Q2%EF%BC%9A%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E9%A0%BB%E7%8E%87%E5%BB%BA%E8%AD%B0%E5%A4%9A%E9%AB%98%EF%BC%9F%E5%8F%AF%E4%BB%A5%E6%AF%8F%E5%A4%A9%E7%B7%B4%E5%97%8E%EF%BC%9F\" title=\"Q2\uff1a\u63e1\u529b\u8a13\u7df4\u983b\u7387\u5efa\u8b70\u591a\u9ad8\uff1f\u53ef\u4ee5\u6bcf\u5929\u7df4\u55ce\uff1f\">Q2\uff1a\u63e1\u529b\u8a13\u7df4\u983b\u7387\u5efa\u8b70\u591a\u9ad8\uff1f\u53ef\u4ee5\u6bcf\u5929\u7df4\u55ce\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\/grip-strength\/#Q3%EF%BC%9A%E6%9C%89%E4%BB%80%E9%BA%BC%E6%96%B9%E6%B3%95%E5%8F%AF%E4%BB%A5%E5%9C%A8%E7%9F%AD%E6%99%82%E9%96%93%E5%85%A7%E5%A2%9E%E5%8A%A0%E6%8F%A1%E5%8A%9B%EF%BC%9F\" title=\"Q3\uff1a\u6709\u4ec0\u9ebc\u65b9\u6cd5\u53ef\u4ee5\u5728\u77ed\u6642\u9593\u5167\u589e\u52a0\u63e1\u529b\uff1f\">Q3\uff1a\u6709\u4ec0\u9ebc\u65b9\u6cd5\u53ef\u4ee5\u5728\u77ed\u6642\u9593\u5167\u589e\u52a0\u63e1\u529b\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/grip-strength\/#Q4%EF%BC%9A%E5%8F%AF%E4%BB%A5%E5%8F%AA%E9%9D%A0%E6%8F%A1%E5%8A%9B%E5%99%A8%E4%BE%86%E5%A2%9E%E5%8A%A0%E6%8F%A1%E5%8A%9B%E5%97%8E%EF%BC%9F\" title=\"Q4\uff1a\u53ef\u4ee5\u53ea\u9760\u63e1\u529b\u5668\u4f86\u589e\u52a0\u63e1\u529b\u55ce\uff1f\">Q4\uff1a\u53ef\u4ee5\u53ea\u9760\u63e1\u529b\u5668\u4f86\u589e\u52a0\u63e1\u529b\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/grip-strength\/#Q5%EF%BC%9A%E6%8F%A1%E5%8A%9B%E6%98%AF%E5%8F%AF%E4%BB%A5%E7%B4%AF%E7%B8%BE%E7%9A%84%E5%97%8E%EF%BC%9F%E5%A4%AA%E4%B9%85%E6%B2%92%E7%B7%B4%E6%9C%83%E4%B8%8D%E6%9C%83%E9%80%80%E6%AD%A5%EF%BC%9F\" title=\"Q5\uff1a\u63e1\u529b\u662f\u53ef\u4ee5\u7d2f\u7e3e\u7684\u55ce\uff1f\u592a\u4e45\u6c92\u7df4\u6703\u4e0d\u6703\u9000\u6b65\uff1f\">Q5\uff1a\u63e1\u529b\u662f\u53ef\u4ee5\u7d2f\u7e3e\u7684\u55ce\uff1f\u592a\u4e45\u6c92\u7df4\u6703\u4e0d\u6703\u9000\u6b65\uff1f<\/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\/grip-strength\/#Q6%EF%BC%9A%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E6%98%AF%E5%BF%85%E8%A6%81%E7%9A%84%E5%97%8E%EF%BC%9F\" title=\"Q6\uff1a\u63e1\u529b\u8a13\u7df4\u662f\u5fc5\u8981\u7684\u55ce\uff1f\">Q6\uff1a\u63e1\u529b\u8a13\u7df4\u662f\u5fc5\u8981\u7684\u55ce\uff1f<\/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\/grip-strength\/#Q7%EF%BC%9A%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E9%99%A4%E4%BA%86%E5%A2%9E%E5%8A%A0%E5%8A%9B%E9%87%8F%EF%BC%8C%E9%82%84%E5%8F%AF%E4%BB%A5%E5%A2%9E%E5%8A%A0%E8%82%8C%E8%82%89%E9%87%8F%E5%97%8E%EF%BC%9F\" title=\"Q7\uff1a\u63e1\u529b\u8a13\u7df4\u9664\u4e86\u589e\u52a0\u529b\u91cf\uff0c\u9084\u53ef\u4ee5\u589e\u52a0\u808c\u8089\u91cf\u55ce\uff1f\">Q7\uff1a\u63e1\u529b\u8a13\u7df4\u9664\u4e86\u589e\u52a0\u529b\u91cf\uff0c\u9084\u53ef\u4ee5\u589e\u52a0\u808c\u8089\u91cf\u55ce\uff1f<\/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\/grip-strength\/#Q8%EF%BC%9A%E7%B7%B4%E6%8F%A1%E5%8A%9B%E5%8F%AF%E4%BB%A5%E9%A0%86%E4%BE%BF%E7%B7%B4%E5%88%B0%E4%BA%8C%E9%A0%AD%E8%82%8C%E5%97%8E%EF%BC%9F\" title=\"Q8\uff1a\u7df4\u63e1\u529b\u53ef\u4ee5\u9806\u4fbf\u7df4\u5230\u4e8c\u982d\u808c\u55ce\uff1f\">Q8\uff1a\u7df4\u63e1\u529b\u53ef\u4ee5\u9806\u4fbf\u7df4\u5230\u4e8c\u982d\u808c\u55ce\uff1f<\/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\/grip-strength\/#Q9%EF%BC%9A%E5%A6%82%E6%9E%9C%E6%89%8B%E8%85%95%E7%97%9B%E3%80%81%E8%82%8C%E8%85%B1%E7%82%8E%EF%BC%8C%E9%82%84%E5%8F%AF%E4%BB%A5%E7%B9%BC%E7%BA%8C%E7%B7%B4%E6%8F%A1%E5%8A%9B%E5%97%8E%EF%BC%9F\" title=\"Q9\uff1a\u5982\u679c\u624b\u8155\u75db\u3001\u808c\u8171\u708e\uff0c\u9084\u53ef\u4ee5\u7e7c\u7e8c\u7df4\u63e1\u529b\u55ce\uff1f\">Q9\uff1a\u5982\u679c\u624b\u8155\u75db\u3001\u808c\u8171\u708e\uff0c\u9084\u53ef\u4ee5\u7e7c\u7e8c\u7df4\u63e1\u529b\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/physicfit.com\/grip-strength\/#Q10%EF%BC%9A%E7%B7%B4%E6%8F%A1%E5%8A%9B%E5%8F%AF%E4%BB%A5%E5%B9%AB%E5%8A%A9%E7%87%83%E7%87%92%E3%80%81%E8%84%82%E8%82%AA%E6%B8%9B%E8%84%82%E5%97%8E%EF%BC%9F\" title=\"Q10\uff1a\u7df4\u63e1\u529b\u53ef\u4ee5\u5e6b\u52a9\u71c3\u71d2\u3001\u8102\u80aa\u6e1b\u8102\u55ce\uff1f\">Q10\uff1a\u7df4\u63e1\u529b\u53ef\u4ee5\u5e6b\u52a9\u71c3\u71d2\u3001\u8102\u80aa\u6e1b\u8102\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/physicfit.com\/grip-strength\/#Q11%EF%BC%9A%E6%8F%A1%E5%8A%9B%E4%B8%8D%E8%B6%B3%E6%99%82%EF%BC%8C%E8%A9%B2%E5%A2%9E%E5%8A%A0%E6%8F%A1%E5%8A%9B%EF%BC%9F%E9%82%84%E6%98%AF%E7%9B%B4%E6%8E%A5%E7%94%A8%E6%8B%89%E5%8A%9B%E5%B8%B6%EF%BC%9F\" title=\"Q11\uff1a\u63e1\u529b\u4e0d\u8db3\u6642\uff0c\u8a72\u589e\u52a0\u63e1\u529b\uff1f\u9084\u662f\u76f4\u63a5\u7528\u62c9\u529b\u5e36\uff1f\">Q11\uff1a\u63e1\u529b\u4e0d\u8db3\u6642\uff0c\u8a72\u589e\u52a0\u63e1\u529b\uff1f\u9084\u662f\u76f4\u63a5\u7528\u62c9\u529b\u5e36\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/physicfit.com\/grip-strength\/#9_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/physicfit.com\/grip-strength\/#%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-36\" href=\"https:\/\/physicfit.com\/grip-strength\/#%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-37\" href=\"https:\/\/physicfit.com\/grip-strength\/#%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-38\" href=\"https:\/\/physicfit.com\/grip-strength\/#%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-39\" href=\"https:\/\/physicfit.com\/grip-strength\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%97%9C%E6%96%BC%E6%8F%A1%E5%8A%9B%EF%BC%8C%E4%BD%A0%E5%8F%AF%E8%83%BD%E6%9C%83%E6%9C%89%E7%9A%84%EF%BC%92%EF%BC%92%E5%80%8B%E5%95%8F%E9%A1%8C\"><\/span><strong>\u95dc\u65bc\u63e1\u529b\uff0c\u4f60\u53ef\u80fd\u6703\u6709\u7684\uff12\uff12\u500b\u554f\u984c<\/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=\"147\" height=\"147\" 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: 147px) 100vw, 147px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u5c31\u662f22\u500b\u554f\u984c\uff0c\u6211\u8490\u96c6\u570b\u5167\u5916\u7db2\u8def\u4e0a + \u81ea\u5df1\u6709\u7684\u7591\u554f\uff0c\u7e3d\u5171\u6574\u7406\u51fa22\u500b\u95dc\u65bc\u63e1\u529b\u7684\u554f\u984c\uff0c\u4f60\u4e5f\u4e00\u8d77\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff1a<\/p>\n\n\n\n<ul><li>\u57fa\u56e0\u6703\u5f71\u97ff\u63e1\u529b\u55ce\uff1f<\/li><li>\u63e1\u529b\u8a13\u7df4 = \u524d\u81c2\u8a13\u7df4\uff1f<\/li><li>\u54ea\u4e9b\u56e0\u7d20\u6703\u5f71\u97ff\u5230\u63e1\u529b\uff1f<\/li><li>\u63e1\u529b\u8a13\u7df4\u662f\u300c\u5fc5\u8981\u300d\u7684\u55ce\uff1f<\/li><li>\u63e1\u529b\u548c\u524d\u81c2\u7c97\u7d30\u6709\u76f4\u63a5\u95dc\u806f\u55ce\uff1f<\/li><li>\u63e1\u529b\u8a13\u7df4\u53ef\u4ee5\u5e6b\u52a9\u71c3\u8102\u3001\u6e1b\u80a5\u55ce\uff1f<\/li><li>\u624b\u63e1\u6771\u897f\u7684\u65b9\u5f0f\uff0c\u6703\u5f71\u97ff\u63e1\u529b\u55ce\uff1f<\/li><li>\u6709\u53ef\u80fd\u63e1\u529b\u5f88\u5927\uff0c\u4f46\u524d\u81c2\u5f88\u7d30\u55ce\uff1f<\/li><li>\u55ae\u7d14\u9760\u63e1\u529b\u5668\uff0c\u6709\u8fa6\u6cd5\u589e\u52a0\u63e1\u529b\u55ce\uff1f<\/li><li>\u5728\u7df4\u63e1\u529b\u7684\u540c\u6642\uff0c\u4e5f\u6703\u7df4\u5230\u4e8c\u982d\u808c\u55ce\uff1f<\/li><li>\u624b\u8155\u75db\u3001\u808c\u9375\u708e\u7684\u4eba\u9084\u53ef\u4ee5\u7df4\u63e1\u529b\u55ce\uff1f<\/li><li>\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u3001\u5065\u5eb7\u6709\u76f4\u63a5\u95dc\u4fc2\u55ce\uff1f<\/li><li>\u6709\u4ec0\u9ebc\u65b9\u6cd5\u53ef\u4ee5\u5728\u77ed\u6642\u9593\u5167\u589e\u52a0\u63e1\u529b\uff1f<\/li><li>\u63e1\u529b\u662f\u7531\u54ea\u4e9b\u529b\u7d44\u6210\uff1f\u6e2c\u91cf\u4f9d\u64da\u662f\u4ec0\u9ebc\uff1f<\/li><li>\u63e1\u529b\u6a19\u6e96\u600e\u9ebc\u7b97\uff1f\u63e1\u529b\u6578\u503c\u591a\u5c11\u624d\u6b63\u5e38\uff1f<\/li><li>\u6c92\u8fa6\u6cd5\u53bb\u5065\u8eab\u623f\uff0c\u5728\u5bb6\u4e5f\u53ef\u4ee5\u7df4\u63e1\u529b\u55ce\uff1f<\/li><li>\u63e1\u529b\u7684\u8a13\u7df4\u983b\u7387\u8981\u591a\u9ad8\uff1f\u53ef\u4ee5\u6bcf\u5929\u7df4\u55ce\uff1f<\/li><li>\u63e1\u529b\u8a13\u7df4\u662f\u8981\u4ee5\u591a\u6b21\u6578\u70ba\u4e3b\uff0c\u9084\u662f\u8010\u529b\uff1f<\/li><li>\u63e1\u529b\u662f\u53ef\u4ee5\u7d2f\u7a4d\u7684\u55ce\uff1f\u4e45\u6c92\u7df4\u6703\u4e0d\u6703\u9000\u6b65\uff1f<\/li><li>\u6709\u6c92\u6709\u53ef\u80fd\u52a0\u5165\u63e1\u529b\u8a13\u7df4\u5f8c\uff0c\u9084\u662f\u6c92\u6709\u9032\u6b65\uff1f<\/li><li>\u63e1\u529b\u8a13\u7df4\u9664\u4e86\u589e\u52a0\u529b\u91cf\u4ee5\u5916\uff0c\u9084\u53ef\u4ee5\u589e\u52a0\u808c\u8089\u91cf\u55ce\uff1f<\/li><li>\u63e1\u529b\u4e0d\u8db3\u6642\uff0c\u5230\u5e95\u8a72\u589e\u52a0\u63e1\u529b\u8a13\u7df4\uff1f\u9084\u662f\u76f4\u63a5\u4f7f\u7528\u62c9\u529b\u5e36\uff1f<\/li><\/ul>\n\n\n\n<p>\u6211\u771f\u7684\u82b1\u4e86\u975e\u5e38\u591a\u6642\u9593\u6574\u7406\u9019\u4e9b\u554f\u984c\uff0c\u540c\u6642\u9019\u4e5f\u662f\u6211\u60f3\u900f\u904e\u9019\u7bc7\u6587\u7ae0\u89e3\u6c7a\u7684\u7591\u60d1\uff0c\u85c9\u6b64\u548c\u4f60\u5206\u4eab\uff01<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f60\u53ef\u4ee5\u82b1\u500b10\u5206\u9418\uff0c\u597d\u597d\u770b\u5b8c\u901922\u500b\u95dc\u65bc\u63e1\u529b\u7684\u554f\u984c\uff0c\u56e0\u70ba\u6211\u5c07\u6703\u900f\u904e\u4ee5\u4e0b\u7684\u5167\u5bb9\uff0c\u70ba\u4f60\u4e00\u4e00\u89e3\u7b54<\/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=\"1_%E6%8F%A1%E5%8A%9B%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E7%94%B1%E5%93%AA%E4%BA%9B%E5%8A%9B%E6%89%80%E7%B5%84%E6%88%90%EF%BC%9F\"><\/span><strong>1. \u63e1\u529b\u662f\u4ec0\u9ebc\uff1f\u7531\u54ea\u4e9b\u529b\u6240\u7d44\u6210\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u63e1.jpg\" alt=\"\u63e1\u529b\u662f\u4ec0\u9ebc\uff1f\" class=\"wp-image-5566\" width=\"190\" height=\"278\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u63e1.jpg 303w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u63e1-205x300.jpg 205w\" sizes=\"(max-width: 190px) 100vw, 190px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Grip_strength\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Grip_strength\">\u63e1\u529b<\/a><\/strong>\uff0c<strong>Grip Strength<\/strong>\uff0c\u53ef\u4f5c\u70ba\u4e0a\u80a2\u529b\u91cf\u7684\u6e2c\u91cf\u6307\u6a19\uff0c\u56e0\u70ba\u7576\u4f60\u505a\u4efb\u4f55\u4e0a\u80a2\u8a13\u7df4\u52d5\u4f5c\u6642\uff0c\u90fd\u9700\u8981\u7528\u5230\u6293\u63e1\u7684\u529b\u91cf (\u529b\u91cf\u8d8a\u5927\/\u52d5\u4f5c\u8d8a\u8f15\u9b06)<\/p>\n\n\n\n<p>\u7c21\u55ae\u4f86\u8aaa\uff0c\u63e1\u529b\u9664\u4e86\u4f5c\u70ba\u4e0a\u80a2\u7684\u529b\u91cf\u6e2c\u91cf\u6307\u6a19\u4ee5\u5916\uff0c\u66f4\u53ef\u4ee5\u8aaa\u662f\u300c<strong>\u6574\u500b\u624b\u90e8\u808c\u8089\u6240\u7522\u751f\u7684\u6700\u5927\u5f35\u529b<\/strong>\u300d\uff0c\u5305\u62ec\u4f60\u7684\u624b\u6307\u3001\u624b\u638c\u3001\u524d\u81c2<\/p>\n\n\n\n<p>\u6709\u4eba\u8aaa\u63e1\u529b\u662f\u77ac\u9593\u7206\u767c\u7684\u529b\u91cf\uff1b\u4e5f\u6709\u4eba\u8aaa\u63e1\u529b\u662f\u9700\u8981\u9577\u6642\u9593\u63a7\u5236\u7684\u529b\u91cf\uff0c\u4e0d\u7ba1\u662f\u4ee5\u54ea\u4e00\u500b\u70ba\u4e3b\uff0c\u90fd\u64fa\u812b\u4e0d\u4e86\u63e1\u529b\u662f\u4e00\u7a2e\u529b\u91cf\u7684\u8c61\u5fb5<\/p>\n\n\n\n<p>\u3000<\/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\/\u63e1\u529b\u7684\u529b.png\" alt=\"\u63e1\u529b\u662f\u7531\u54ea\u4e9b\u529b\u6240\u7d44\u6210\uff1f\" class=\"wp-image-5565\" width=\"287\" height=\"286\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u63e1\u529b\u7684\u529b.png 301w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u63e1\u529b\u7684\u529b-150x150.png 150w\" sizes=\"(max-width: 287px) 100vw, 287px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u800c\u95dc\u65bc\u63e1\u529b\u7684\u91cd\u8981\u6307\u6a19\uff0c\u5171\u6709\u5169\u500b\u529b\uff1a<\/p>\n\n\n\n<ul><li>\u624b\u6307\u7684\u529b\u91cf\uff1a\u634f\u6771\u897f<\/li><li>\u624b\u638c\u7684\u529b\u91cf\uff1a\u63e1\u4f4f\u6771\u897f<\/li><\/ul>\n\n\n\n<p>\u7e3d\u6b78\u4f86\u8aaa\uff0c\u6211\u8a8d\u70ba\u63e1\u529b\u53ea\u80fd\u7b97\u662f\u7531\u5169\u7a2e\u529b\u6240\u7d44\u6210\u7684\uff0c\u6709\u4e9b\u4eba\u53ef\u80fd\u9084\u6703\u63d0\u5230\u300c\u64e0\u58d3\u7684\u529b\u91cf\u300d\uff0c\u4f46\u6211\u8a8d\u70ba\u9019\u548c\u63e1\u4f4f\u6771\u897f\u5176\u5be6\u662f\u4e00\u6a23\u7684\uff01<\/p>\n\n\n\n<p>\u53e6\u4e00\u500b\u662f\u300c\u624b\u90e8\u5411\u5916\u4f38\u5f35\u7684\u529b\u91cf\u300d\uff0c\u6211\u540c\u6a23\u4e5f\u8a8d\u70ba<strong>\u4e0d\u7b97\u662f<\/strong>\u63e1\u529b\u7684\u5176\u4e2d\u4e00\u74b0\uff01\u56e0\u70ba\u300c\u63e1\u300d\u529b\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u8981\u628a\u624b\u638c\u5411\u5167\u5408\u8d77\u4f86\uff0c\u800c\u4e0d\u662f\u5411\u5916<\/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\u5c6c\u65bc\u500b\u4eba\u898b\u89e3\uff0c\u540c\u6642\u4e5f\u4e0d\u5e0c\u671b\u5927\u5bb6\u628a\u63e1\u529b\u641e\u7684\u592a\u8907\u96dc\uff0c\u63e1\u529b\u5c31\u662f\u53ea\u6709\u5169\u7a2e\u529b\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_%E6%8F%A1%E5%8A%9B%E6%98%AF%E6%80%8E%E9%BA%BC%E6%B8%AC%E5%BE%97%E7%9A%84%EF%BC%9F%E6%A8%99%E6%BA%96%E6%98%AF%E5%A4%9A%E5%B0%91%EF%BC%9F\"><\/span><strong>2. \u63e1\u529b\u662f\u600e\u9ebc\u6e2c\u5f97\u7684\uff1f\u6a19\u6e96\u662f\u591a\u5c11\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\/12\/grip-test.jpg\" alt=\"\u63e1\u529b\u6e2c\u91cf\" class=\"wp-image-5567\" width=\"271\" height=\"271\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/grip-test.jpg 324w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/grip-test-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/grip-test-150x150.jpg 150w\" sizes=\"(max-width: 271px) 100vw, 271px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u525b\u525b\u63d0\u5230\uff1a\u300c\u63e1\u529b\u662f\u4e00\u7a2e\u529b\u91cf\u300d\uff0c\u90a3\u9ebc\u9019\u500b\u529b\u91cf\u53c8\u662f\u600e\u9ebc\u6e2c\u91cf\u7684\uff1f\u7e3d\u4e0d\u53ef\u80fd\u5e73\u767d\u7121\u6545\u5c31\u8e66\u51fa\u4e00\u500b\u6578\u503c\u5427&#8230; \u5c31\u50cf\u6df1\u8e72100\u516c\u65a4\u4e5f\u662f\u4e00\u7a2e\u529b\u91cf<\/p>\n\n\n\n<p>\u9019\u88e1\u7c21\u55ae\u548c\u4f60\u8aaa\u4e00\u4e0b\u4e00\u822c\u7269\u7406\u6cbb\u7642\u5e2b\u662f\u600e\u9ebc\u6e2c\u91cf\u75c5\u60a3\u63e1\u529b\u7684\uff1a<\/p>\n\n\n\n<ol><li>\u8b93\u60a3\u8005\u624b\u6301\u4e00\u500b\u63e1\u529b\u6e2c\u91cf\u5668<\/li><li>\u624b\u8098\u5f4e\u66f290\u00b0\uff0c\u814b\u4e0b\u9760\u8fd1\u8eab\u9ad4<\/li><li>\u6e2c\u8a66\u908a\u7528\u529b\u64e0\u58d3\uff0c\u7dad\u63015\u79d2\u4ee5\u4e0a<\/li><li>\u64e0\u58d3\u6642\uff0c\u53ea\u6709\u624b\u90e8\u51fa\u529b\uff0c\u8eab\u9ad4\u4e0d\u6643\u52d5<\/li><li>\u6bcf\u96bb\u624b\u6e2c\u91cf3\u6b21\uff0c\u5de6\u53f3\u624b\u54043\u6b21<\/li><li>\u96d9\u624b\u6240\u6e2c\u5f97\u51716\u6b21\u63e1\u529b\uff0c\u5176\u5e73\u5747\u503c\u5373\u70ba\u63e1\u529b<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/k2Opvx\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u662f\u63e1\u529b\u6e2c\u8a66\u7684\u793a\u610f\u5f71\u7247\uff0c\u65b9\u4fbf\u7d66\u4f60\u8166\u6d77\u4e2d\u6709\u4e00\u500b\u756b\u9762\uff5e<\/p>\n\n\n\n<p>\u4f46\u9019\u662f\u6bd4\u8f03\u5c08\u696d\u7684\u63e1\u529b\u6e2c\u91cf\u65b9\u6cd5\uff0c\u4e00\u822c\u5728\u5bb6\u88e1\uff0c\u5176\u5be6\u53ea\u8981\u7528\u96fb\u5b50\u63e1\u529b\u6e2c\u91cf\u5668\u5373\u53ef\uff01\u843d\u5dee\u4e26\u4e0d\u6703\u8ddf\u91ab\u9662\u88e1\u7684\u5dee\u592a\u591a<\/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\/grip-test-yu.jpg\" alt=\"\u4e00\u822c\u63e1\u529b\u6e2c\u91cf\u65b9\u6cd5\" class=\"wp-image-5568\" width=\"273\" height=\"275\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/grip-test-yu.jpg 313w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/grip-test-yu-298x300.jpg 298w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/grip-test-yu-150x150.jpg 150w\" sizes=\"(max-width: 273px) 100vw, 273px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u7a2e\u96fb\u5b50\u5f0f\u7684\uff0c\u5728\u7db2\u8def\u4e0a\u90fd\u8cb7\u7684\u5230\uff0c\u4f60\u4e5f\u53ef\u4ee5\u8cb7\u4e00\u500b\u56de\u5bb6\uff0c\u642d\u914d\u4e0a\u9762\u6211\u6240\u63d0\u5230\u7684\u63e1\u529b\u6e2c\u91cf\u7a0b\u5e8f\u81ea\u5df1\u8a66\u8a66\u770b<\/p>\n\n\n\n<p>\u5982\u679c\u624b\u8098\u5f4e\u66f290\u00b0\u4e0d\u65b9\u4fbf\u7684\u8a71\uff0c\u4f60\u4e5f\u53ef\u4ee5\u548c\u5f71\u7247\u4e00\u6a23\uff0c\u627e\u4e00\u500b\u53ef\u4ee5\u8b93\u4f60\u624b\u8098\u9760\u8457\u7684\u6771\u897f\uff0c\u6e2c\u91cf\u6578\u503c\u4e5f\u6703\u66f4\u6e96\u78ba<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>(1) \u7537\u751f\u63e1\u529b\u6a19\u6e96<\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u7537\u751f\u5de6\u53f3\u63e1\u529b.jpg\" alt=\"\u7537\u751f\u63e1\u529b\u6a19\u6e96\" class=\"wp-image-5571\" width=\"559\" height=\"409\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u7537\u751f\u5de6\u53f3\u63e1\u529b.jpg 602w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u7537\u751f\u5de6\u53f3\u63e1\u529b-300x219.jpg 300w\" sizes=\"(max-width: 559px) 100vw, 559px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u7531\u5de6\u81f3\u53f3 (\u5e74\u9f61 \u2192 \u8f03\u5f31\u7684\u63e1\u529b\u6578\u503c \u2192 \u6b63\u5e38\u63e1\u529b\u6578\u503c \u2192 \u8f03\u5f37\u7684\u63e1\u529b\u6578\u503c )\uff0c\u4e14\u5206\u5225\u70ba\u5de6\u53f3\u624b\u6578\u64da<\/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<p><strong>(2) \u5973\u751f\u63e1\u529b\u6a19\u6e96<\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u5973\u751f\u5de6\u53f3\u624b\u63e1\u529b.jpg\" alt=\"\u5973\u751f\u63e1\u529b\u6a19\u6e96\" class=\"wp-image-5572\" width=\"549\" height=\"383\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u5973\u751f\u5de6\u53f3\u624b\u63e1\u529b.jpg 635w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u5973\u751f\u5de6\u53f3\u624b\u63e1\u529b-300x209.jpg 300w\" sizes=\"(max-width: 549px) 100vw, 549px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u7531\u5de6\u81f3\u53f3 (\u5e74\u9f61 \u2192 \u8f03\u5f31\u7684\u63e1\u529b\u6578\u503c \u2192 \u6b63\u5e38\u63e1\u529b\u6578\u503c \u2192 \u8f03\u5f37\u7684\u63e1\u529b\u6578\u503c )\uff0c\u4e14\u5206\u5225\u70ba\u5de6\u53f3\u624b\u6578\u64da<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0a\u9762\u5169\u5f35\u8868\u683c\uff0c\u662f\u6211\u5728\u7db2\u8def\u4e0a\u627e\u5230\u6bd4\u8f03\u5b8c\u6574\u3001\u4e14\u53ef\u4fe1\u5ea6\u9ad8\u7684\u63e1\u529b\u6a19\u6e96\u5716\u8868<\/p>\n\n\n\n<p>\u55ae\u4f4d\u662f\u300c<strong>\u78c5<\/strong>\u300d\uff01\u4e0d\u662f\u516c\u65a4\uff0c\u5343\u842c\u5225\u770b\u932f\u4e86\uff0c\u4e14\u4e0d\u540c\u5e74\u9f61\u7684\u63e1\u529b\u6a19\u6e96\u4e5f\u90fd\u4e0d\u4e00\u6a23\uff0c\u8a18\u5f97\u8981\u8aa0\u5be6\u9762\u5c0d\u81ea\u5df1\u7684\u5e74\u9f61\uff5eXD<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%9C%89%E5%93%AA%E4%BA%9B%E5%9B%A0%E7%B4%A0%E6%9C%83%E5%BD%B1%E9%9F%BF%E6%8F%A1%E5%8A%9B%EF%BC%9F\"><\/span><strong>3. \u6709\u54ea\u4e9b\u56e0\u7d20\u6703\u5f71\u97ff\u63e1\u529b\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\/12\/hand-hold.jpg\" alt=\"\u5f71\u97ff\u63e1\u529b\u7684\u56e0\u7d20\" class=\"wp-image-5573\" width=\"354\" height=\"259\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/hand-hold.jpg 408w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/hand-hold-300x219.jpg 300w\" sizes=\"(max-width: 354px) 100vw, 354px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u6211\u6bcf\u6b21\u6e2c\u51fa\u4f86\u7684\u63e1\u529b\u90fd\u4e0d\u592a\u4e00\u6a23\uff0c\u6211\u7684\u63e1\u529b\u662f\u4e0d\u662f\u51fa\u554f\u984c\u4e86&#8230; \u5148\u5225\u64d4\u5fc3\uff01\u9019\u5c31\u99ac\u4e0a\u4f86\u548c\u4f60\u804a\u804a\uff0c\u5230\u5e95\u54ea\u4e9b\u56e0\u7d20\u6703\u5f71\u97ff\u5230\u4f60\u7684\u63e1\u529b\u5427<\/p>\n\n\n\n<ul><li>\u5e74\u9f61<\/li><li>\u6027\u5225<\/li><li>\u4eba\u7a2e<\/li><li>\u57fa\u56e0<\/li><li>\u8077\u696d<\/li><li>\u6eab\u5ea6<\/li><li>\u5fc3\u60c5<\/li><li>\u6642\u9593\u9ede<\/li><li>\u6163\u7528\u624b<\/li><li>\u624b\u81c2\u570d\u5ea6<\/li><li>\u9aa8\u8cea\u5bc6\u5ea6<\/li><li>\u624b\u90e8\u59ff\u52e2<\/li><li>\u751f\u6d3b\u578b\u614b<\/li><li>\u624b\u638c\u5927\u5c0f<\/li><li>\u62bd\u83f8 \/ \u559d\u9152<\/li><li>\u7626\u9ad4\u91cd (\u6263\u9664\u8102\u80aa\u91cd)<\/li><\/ul>\n\n\n\n<p>\u7b49\u7b49&#8230; \u6211\u662f\u8981\u554f\u4f60\u54ea\u4e9b\u56e0\u7d20\u6703\u5f71\u97ff\u5230\u63e1\u529b\uff0c\u4e0d\u662f\u8981\u4f60\u6253\u4e00\u5806\u6771\u897f\u4f86\u6df7\u6dc6\u6211\u554a\uff01<\/p>\n\n\n\n<p>\u662f\u7684\uff0c\u6211\u4e26\u6c92\u6709\u6253\u932f\u54e6\uff01\u6703\u5f71\u97ff\u5230\u63e1\u529b\u7684\u56e0\u7d20\u5c31\u662f\u9019\u9ebc\u591a\uff0c\u751a\u81f3\u66f4\u591a\uff0c\u53ea\u662f\u6211\u628a\u6bd4\u8f03\u5e38\u898b\u7684\u56e0\u7d20\u5217\u51fa\u4f86<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u6240\u6709\u56e0\u7d20\u90fd\u662f\u7d93\u904e\u79d1\u5b78\u5be6\u9a57\u6240\u8b49\u5be6\u7684\uff0c\u5c31\u662f\u56e0\u70ba\u5f71\u97ff\u63e1\u529b\u7684\u56e0\u7d20\u592a\u591a\uff0c\u6240\u4ee5\u6e2c\u91cf\u624d\u8981\u55ae\u908a3\u6b21\u3001\u5de6\u53f3\u624b\u53d6\u5e73\u5747\u503c<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\u6211\u5fc5\u9808\u50b3\u9054\u4e00\u500b\u89c0\u5ff5\u7d66\u4f60\uff1a\u300c<strong>\u63e1\u529b\u4e26\u4e0d\u662f\u7d55\u5c0d\u6578\u503c\uff0c\u66f4\u4e0d\u662f\u6c38\u6046\u4e0d\u8b8a\u7684<\/strong>\u300d\uff0c\u56e0\u6b64\u4e0d\u8981\u904e\u65bc\u5728\u610f\u90a3\u4e00\u9ede\u9ede\u7684\u6578\u503c\u6ce2\u52d5<\/p>\n\n\n\n<p>\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=\"4_%E6%8F%A1%E5%8A%9B%EF%BC%86%E5%A3%BD%E5%91%BD%E4%B9%8B%E9%96%93%E7%9A%84%E9%97%9C%E4%BF%82%EF%BC%8C%E6%8F%A1%E5%8A%9B%E5%BC%B1%E5%B0%B1%E8%B6%8A%E5%BF%AB%E6%AD%BB%E5%97%8E%EF%BC%9F\"><\/span><strong>4. \u63e1\u529b\uff06\u58fd\u547d\u4e4b\u9593\u7684\u95dc\u4fc2\uff0c\u63e1\u529b\u5f31\u5c31\u8d8a\u5feb\u6b7b\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/age.jpg\" alt=\"\u63e1\u529b\uff06\u58fd\u547d\u4e4b\u9593\u7684\u95dc\u4fc2\" class=\"wp-image-5575\" width=\"267\" height=\"303\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/age.jpg 303w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/age-264x300.jpg 264w\" sizes=\"(max-width: 267px) 100vw, 267px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7db2\u8def\u4e0a\u600e\u9ebc\u5927\u5bb6\u90fd\u8aaa\uff1a\u300c\u63e1\u529b\u548c\u58fd\u547d\u3001\u5065\u5eb7\u6709\u95dc\uff0c\u4e14\u63e1\u529b\u8d8a\u5f31\u4ee3\u8868\u8d8a\u77ed\u547d\u300d\uff0c\u5230\u5e95\u662f\u771f\u7684\u9084\u5047\u7684\u5566&#8230; \u90a3\u6211\u662f\u4e0d\u662f\u61c9\u8a72\u99ac\u4e0a\u53bb\u7df4\u63e1\u529b\u554a<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\uff0c\u6211\u5148\u5b89\u5b9a\u4e00\u4e0b\u4f60\u7684\u60c5\u7dd2\uff01\u6211\u8a8d\u70ba\u4e0a\u8ff0\u9019\u53e5\u8a71\u53ea\u5c0d\u4e00\u534a\uff0c\u539f\u56e0\u662f\u56e0\u70ba\u4ed6\u4e26\u6c92\u6709\u544a\u8a34\u4f60\u771f\u6b63\u7684\u539f\u56e0 (\u53ef\u80fd\u662f\u60f3\u7528\u6a19\u984c\u5687\u5687\u4f60\uff5e)<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u6211\u5c31\u5e36\u4f60\u4f86\u4e86\u89e3\u4e00\u4e0b\u63e1\u529b\u3001\u58fd\u547d\u4e4b\u9593\u7684\u95dc\u4fc2\u5427 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u63e1\u529b\u7814\u7a76.jpg\" alt=\"\u63e1\u529b\u7814\u7a76\" class=\"wp-image-5576\" width=\"558\" height=\"314\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u63e1\u529b\u7814\u7a76.jpg 691w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u63e1\u529b\u7814\u7a76-300x169.jpg 300w\" sizes=\"(max-width: 558px) 100vw, 558px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u57282016\uff5e2018\u5e74\u7684\u7814\u7a76\u4e2d\uff0c\u7684\u78ba\u9678\u7e8c\u6709\u5f88\u591a\u95dc\u65bc\u63e1\u529b\uff06\u5065\u5eb7\u4e4b\u9593\u7684\u7814\u7a76\uff0c\u4f46\u70ba\u4e86\u8ffd\u6c42\u6700\u65b0\u8cc7\u8a0a\uff0c\u6211\u53c8\u53e6\u5916\u4e0a\u7db2\u770b\u4e86\u597d\u5e7e\u5341\u7bc72021\u5e74\u7684\u7814\u7a76<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u672c\u8eab\u662f\u5c31\u8b80\u751f\u7269\u79d1\u6280\u7cfb\u7684\uff0c\u5e73\u6642\u5c31\u6709\u5927\u91cf\u95b1\u8b80\u8ad6\u6587\u7814\u7a76\u7684\u7fd2\u6163\uff0c\u56e0\u6b64\u4e5f\u53ef\u4ee5\u8ddf\u4f60\u8aaa\uff1a\u300c\u78ba\u5be6\u6709\u975e\u5e38\u591a\u95dc\u65bc\u63e1\u529b\u7684\u7814\u7a76\u662f\u51fa\u81ea\u65bc\u6b0a\u5a01\u671f\u520a\u300d<\/p>\n\n\n\n<p>\u5e7e\u4e4e\u6240\u6709\u95dc\u65bc\u63e1\u529b\u548c\u5065\u5eb7\u7684\u7814\u7a76\u4e2d\uff0c\u90fd\u6307\u51fa &#8211; <strong>\u63e1\u529b\u548c\u4eba\u9ad4\u5065\u5eb7\u662f\u6709\u76f4\u63a5\u5f71\u97ff\u6027\u7684<\/strong>\uff0c\u9019\u88e1\u6211\u4e5f\u9806\u4fbf\u548c\u4f60\u91d0\u6e05\u4e00\u4e0b\u95dc\u4fc2\uff1a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>\uff08<\/strong><span class=\"has-inline-color has-luminous-vivid-orange-color\" style=\"\"><b>\u63e1\u529b\u4e0b\u964d = \u6d3b\u52d5\u529b\u4e0b\u964d = \u8eab\u9ad4\u529f\u80fd\u4e0b\u6ed1 = \u5065\u5eb7\u53d7\u5f71\u97ff = \u6b7b\u4ea1\u7387\u63d0\u5347<\/b><\/span><strong>\uff09<\/strong><\/p>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5148\u66ab\u505c\u601d\u8003\u4e00\u4e0b\uff0c\u56e0\u6b64\u624d\u6703\u6709\u5f88\u591a\u4eba\u8aaa\uff1a\u300c\u63e1\u529b\u662f\u5065\u5eb7\u7a0b\u5ea6\u7684\u6307\u6a19\u300d<\/p>\n\n\n\n<p>\u540c\u6642\u6211\u4e5f\u5728\u4e0a\u9762\u8aaa\u904e\uff0c\u63e1\u529b\u662f\u8861\u91cf\u4e0a\u80a2\u529b\u91cf\u7684\u65b9\u5f0f\u4e4b\u4e00\uff0c\u66f4\u591a\u7684\u4e0a\u80a2\u808c\u8089\u91cf\uff0c\u4e5f\u6703\u8b93\u4f60\u6709\u66f4\u5927\u7684\u63e1\u529b<\/p>\n\n\n\n<p>\u540c\u6a23\u90fd\u662f\u91cd\u75c7\u7684\u60c5\u6cc1\u4e0b\uff0c\u63e1\u529b\u597d(\u808c\u8089\u91cf\u9ad8)\u7684\u4eba\uff0c\u4ed6\u5011\u6703\u6709\u66f4\u597d\u7684\u689d\u4ef6\u62b5\u79a6\u75c5\u75c7\uff1b\u53cd\u4e4b\u5247\u8f03\u865b\u5f31<\/p>\n\n\n\n<p>\u4e8b\u5be6\u4e0a\uff0c\u63e1\u529b\u4e5f\u5e38\u5e38\u88ab\u7528\u4f86\u4f5c\u70ba<strong>\u808c\u5c11\u75c7<\/strong>\u7684\u5224\u65b7\u4f9d\u64da\uff0c\u4e00\u822c\u4eba\u572840\u6b72\u5f8c\u6703\u6709\u63e1\u529b\u4e0b\u964d\u7684\u554f\u984c (\u76ee\u524d\u4e0d\u77e5\u9053\u78ba\u5207\u539f\u56e0)<\/p>\n\n\n\n<p>\u9019\u53ef\u80fd\u548c\u4eba\u9ad4\u6a5f\u5236\uff0c\u6216\u662f\u5929\u751f\u7684\u57fa\u56e0\u6709\u95dc\uff01\u5373\u4f7f\u8eab\u9ad4\u4f9d\u7136\u4fdd\u6301\u5065\u5eb7\uff0c\u63e1\u529b\u9084\u662f\u6703\u96a8\u8457\u5e74\u7d00\u800c\u4e0b\u964d<\/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\/workout.jpg\" alt=\"\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6\" class=\"wp-image-5577\" width=\"420\" height=\"239\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/workout.jpg 544w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/workout-300x170.jpg 300w\" sizes=\"(max-width: 420px) 100vw, 420px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u90a3\u9ebc\uff0c\u96e3\u9053\u6211\u8981\u56e0\u70ba\u5e74\u7d00\u589e\u9577\u3001\u63e1\u529b\u4e0b\u6ed1\u7684\u4e8b\u5be6\uff0c\u800c\u7279\u5225\u53bb\u505a\u63e1\u529b\u8a13\u7df4\u55ce\uff1f<\/p>\n\n\n\n<p>\u63e1\u529b\u8a13\u7df4\u662f\u4e00\u500b\u5f88\u597d\u8a55\u4f30\u5065\u5eb7\u7a0b\u5ea6\u7684\u6307\u6a19\uff0c\u4f46\u4e0d\u4ee3\u8868\u63e1\u529b\u8a13\u7df4\u5c31\u80fd\u6539\u5584\u8eab\u9ad4\u5065\u5eb7\u54e6\uff01\u9019\u5169\u4ef6\u4e8b\u662f\u7121\u6cd5\u756b\u4e0a\u7b49\u865f\u7684<\/p>\n\n\n\n<p>\u8207\u5176\u7cfe\u7d50\u5728\u5e74\u9f61\u589e\u9577\u3001\u63e1\u529b\u4e0b\u964d\uff0c\u6216\u662f\u63e1\u529b\u5f31\u7684\u554f\u984c\uff0c\u4e0d\u5982\u597d\u597d\u53bb\u505a\u91cd\u8a13\uff0c\u624d\u662f\u6539\u5584\u5065\u5eb7\u672c\u8cea\u7684\u95dc\u9375<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u63e1\u529b\u8a13\u7df4\u56fa\u7136\u91cd\u8981\uff0c\u4f46\u5982\u679c\u4f60\u4eca\u5929\u7684\u521d\u8877\u662f\u60f3\u8981\u8ffd\u6c42\u8eab\u9ad4\u5065\u5eb7\uff0c\u91cd\u91cf\u8a13\u7df4\u6703\u6bd4\u63e1\u529b\u8a13\u7df4\u4f86\u7684\u91cd\u8981<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%BE%88%E9%87%8D%E8%A6%81%E5%97%8E%EF%BC%9F%E7%B7%B4%E4%BA%86%E6%9C%89%E4%BB%80%E9%BA%BC%E5%A5%BD%E8%99%95%EF%BC%9F\"><\/span><strong>5. \u63e1\u529b\u8a13\u7df4\u5f88\u91cd\u8981\u55ce\uff1f\u7df4\u4e86\u6709\u4ec0\u9ebc\u597d\u8655\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p> \u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/grip-strength-train.jpg\" alt=\"\u63e1\u529b\u8a13\u7df4\u7684\u597d\u8655\" class=\"wp-image-5574\" width=\"468\" height=\"253\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/grip-strength-train.jpg 539w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/grip-strength-train-300x163.jpg 300w\" sizes=\"(max-width: 468px) 100vw, 468px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u89e3\u91cb\u5b8c\u63e1\u529b\u548c\u58fd\u547d\u4e4b\u9593\u7684\u95dc\u4fc2\u5f8c\uff0c\u4f60\u53ef\u80fd\u6703\u8aaa\uff1a\u300c\u554a\u4f60\u8aaa\u5728\u5065\u5eb7\u65b9\u9762\uff0c\u91cd\u91cf\u8a13\u7df4\uff1e\u63e1\u529b\u8a13\u7df4\u300d\uff0c\u90a3\u63e1\u529b\u9084\u7df4\u500b\u6bdb\u554a&#8230;<\/p>\n\n\n\n<p>\u70ba\u4e86\u628a\u4f60\u62c9\u56de\u4eca\u5929\u7684\u4e3b\u984c &#8211; <strong>\u63e1\u529b\u8a13\u7df4<\/strong>\uff0c\u6211\u662f\u5fc5\u5f97\u597d\u597d\u8ddf\u4f60\u8aaa\u660e\u4e00\u4e0b\uff0c\u5230\u5e95\u63e1\u529b\u8a13\u7df4\u6709\u54ea\u4e9b\u597d\u8655 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%83_%E5%B0%8D%E6%96%BC%E6%97%A5%E5%B8%B8%E7%94%9F%E6%B4%BB%E5%BE%88%E6%9C%89%E5%B9%AB%E5%8A%A9\"><\/span><strong>\uff03 \u5c0d\u65bc\u65e5\u5e38\u751f\u6d3b\u5f88\u6709\u5e6b\u52a9<\/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\/\u62ff\u516c\u4e8b\u5305.jpg\" alt=\"\u7df4\u63e1\u529b\u7684\u597d\u8655 - 1\" class=\"wp-image-5578\" width=\"278\" height=\"284\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u62ff\u516c\u4e8b\u5305.jpg 319w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u62ff\u516c\u4e8b\u5305-294x300.jpg 294w\" sizes=\"(max-width: 278px) 100vw, 278px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u76f8\u4fe1\u5728\u4f60\u7684\u65e5\u5e38\u751f\u6d3b\u4e2d\uff0c\u4e00\u5b9a\u4e5f\u6703\u5f88\u5e38\u9047\u5230\u8981\u63d0\u6771\u897f\u3001\u958b\u7f50\u982d\u3001\u642c\u6771\u897f\u7684\u4e8b\u60c5<\/p>\n\n\n\n<p>\u4f46\u9019\u4e9b\u4e8b\u60c5\u901a\u5e38\u90fd\u4e0d\u50cf\u63e1\u529b\u6e2c\u8a66\u4e00\u6a23\uff0c\u53ea\u9700\u8981\u6309\u58d35\u79d2\u5373\u53ef\uff0c\u6709\u6642\u5019\u751a\u81f3\u8981\u63d0\u500b30\u5206\u9418\u624d\u80fd\u653e\u4e0b&#8230;<\/p>\n\n\n\n<p>\u9019\u6642\uff0c\u6709\u4e00\u500b\u5f88\u597d\u7684\u63e1\u529b\uff0c\u7121\u7591\u5c0d\u4f60\u4f86\u8aaa\u6703\u662f\u5927\u5927\u52a0\u5206\uff01\u4e0d\u53ea\u6703\u8f15\u9b06\u8a31\u591a\uff0c\u9084\u53ef\u4ee5\u9632\u6b62\u4e8b\u5f8c\u660e\u986f\u7684\u9178\u75db\u611f<\/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=\"%EF%BC%83_%E5%A4%96%E8%A7%80%E4%B8%8A%E8%83%BD%E8%AE%93%E4%BD%A0%E6%9C%89%E6%9B%B4%E5%A5%BD%E7%9C%8B%E7%9A%84%E5%89%8D%E8%87%82%E3%80%81%E7%B7%9A%E6%A2%9D\"><\/span><strong>\uff03 \u5916\u89c0\u4e0a\u80fd\u8b93\u4f60\u6709\u66f4\u597d\u770b\u7684\u524d\u81c2\u3001\u7dda\u689d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u524d\u81c2.jpg\" alt=\"\u7df4\u63e1\u529b\u7684\u597d\u8655 - 2\" class=\"wp-image-5579\" width=\"482\" height=\"125\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u524d\u81c2.jpg 960w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u524d\u81c2-300x78.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u524d\u81c2-768x200.jpg 768w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5373\u4f7f\u4f60\u6c92\u6709\u523b\u610f\u505a\u9ad8\u53cd\u8986\u6b21\u6578\u7684\u524d\u81c2\u8a13\u7df4\uff0c\u5728\u63e1\u529b\u8a13\u7df4\u7684\u904e\u7a0b\u4e2d\uff0c\u4e00\u6a23\u53ef\u4ee5\u70ba\u4f60\u6253\u9020\u597d\u770b\u7684\u624b\u81c2\u7dda\u689d<\/p>\n\n\n\n<p>\u5c24\u5176\u662f\u4f60\u7684\u524d\u81c2\u3001\u624b\u90e8\uff0c\u9664\u4e86\u7d50\u5be6\u7684\u808c\u8089\u7dda\u689d\u4ee5\u5916\uff0c\u6372\u8d77\u8896\u5b50\u6642\uff0c\u9732\u51fa\u624b\u81c2\u4e0a\u7684\u9752\u7b4b\u4e5f\u662f\u975e\u5e38\u5438\u5f15\u5973\u751f\u7684\u54e6\uff01<\/p>\n\n\n\n<p>\u56e0\u6b64\u63e1\u529b\u8a13\u7df4\u9664\u4e86\u529f\u80fd\u6027\u4e0a\u80fd\u8b93\u4f60\u63e1\u529b\u589e\u52a0\uff0c\u9084\u5177\u6709\u5be6\u8cea\u6027\u7684\u5916\u89c0\u52a0\u5206\u4f5c\u7528\uff0c\u9019\u5927\u6982\u4e5f\u662f\u6700\u91cd\u8981\u7684\u55ce\uff01\uff1f<\/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=\"%EF%BC%83_%E6%8F%90%E9%AB%98%E6%89%8B%E9%83%A8%E7%9A%84%E7%A9%A9%E5%AE%9A%E6%80%A7\"><\/span><strong>\uff03 \u63d0\u9ad8\u624b\u90e8\u7684\u7a69\u5b9a\u6027<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/painting.jpg\" alt=\"\u7df4\u63e1\u529b\u7684\u597d\u8655 - 3\" class=\"wp-image-5580\" width=\"427\" height=\"285\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/painting.jpg 450w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/painting-300x200.jpg 300w\" sizes=\"(max-width: 427px) 100vw, 427px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u7684\u5de5\u4f5c\u6703\u5e38\u5e38\u9700\u8981\u7528\u5230\u624b\uff0c\u597d\u6bd4\u756b\u5bb6\u3001\u651d\u5f71\u5e2b\u3001\u5c08\u6848\u5beb\u624b&#8230; \u9019\u4e9b\u90fd\u662f\u9700\u8981\u9ad8\u5ea6\u624b\u90e8\u7a69\u5b9a\u6027\u7684\u5de5\u4f5c<\/p>\n\n\n\n<p>\u5426\u5247\u5f88\u5bb9\u6613\u5728\u5de5\u4f5c\u4e2d\u51fa\u5dee\u932f\u3001\u8868\u73fe\u4e0d\u597d\uff0c\u9019\u6642\u5982\u679c\u4f60\u80fd\u5728\u5e73\u6642\u8a13\u7df4\u4e2d\u52a0\u5165\u4e00\u4e9b\u63e1\u529b\u8a13\u7df4\uff0c\u6703\u5c0d\u4f60\u7684\u624b\u90e8\u7a69\u5b9a\u6027\u5f88\u6709\u5e6b\u52a9<\/p>\n\n\n\n<p>\u60f3\u60f3\u770b\uff0c\u7576\u4f60\u5728\u58d3\u4f4f\u63e1\u529b\u5668\u3001\u634f\u6771\u897f\u7684\u6642\u5019\uff0c\u96e3\u9053\u624b\u4e00\u76f4\u6296\u662f\u6bd4\u8f03\u597d\u7684\u55ce\uff1f\u7576\u7136\u4e0d\u662f\uff01\u9664\u4e86\u5c55\u73fe\u63e1\u529b\u4ee5\u5916\uff0c\u7a69\u5b9a\u4e5f\u975e\u5e38\u91cd\u8981<\/p>\n\n\n\n<p>\u9019\u4e5f\u662f\u4f60\u5728\u505a\u63e1\u529b\u8a13\u7df4\u6642\uff0c\u540c\u6642\u80fd\u8a13\u7df4\u5230\u7684\u6771\u897f\uff0c\u4e0d\u5149\u53ea\u662f\u529b\u91cf\u4e0a\u7684\u9032\u6b65\u800c\u5df2<\/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=\"%EF%BC%83_%E5%B9%AB%E5%8A%A9%E6%8F%90%E5%8D%87%E8%A8%93%E7%B7%B4%E9%87%8F%E3%80%81%E5%BC%B7%E5%BA%A6%EF%BC%8C%E9%96%93%E6%8E%A5%E5%A2%9E%E5%8A%A0%E8%82%8C%E8%82%89%E9%87%8F\"><\/span><strong>\uff03 \u5e6b\u52a9\u63d0\u5347\u8a13\u7df4\u91cf\u3001\u5f37\u5ea6\uff0c\u9593\u63a5\u589e\u52a0\u808c\u8089\u91cf<\/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\/heavy.jpg\" alt=\"\u7df4\u63e1\u529b\u7684\u597d\u8655 - 4\" class=\"wp-image-5581\" width=\"474\" height=\"267\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/heavy.jpg 550w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/heavy-300x169.jpg 300w\" sizes=\"(max-width: 474px) 100vw, 474px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u77e5\u9053\u4f60\u6709\u6c92\u6709\u767c\u73fe\uff0c\u7576\u4f60\u5728\u505a\u8a13\u7df4\u6642\uff0c\u5f88\u591a\u52d5\u4f5c\u90fd\u6703\u9700\u8981\u4f60\u9577\u6642\u9593\u7684\u63e1\u8457\u91cd\u91cf\uff0c\u50cf\u662f\uff1a<a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u6ed1\u8f2a\u4e0b\u62c9<\/a>\u3001<a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u69d3\u9234\u5212\u8239<\/a>\u3001<a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\">\u555e\u9234\u6df1\u8e72<\/a>&#8230;<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u662f\u4e0a\u80a2\u6216\u4e0b\u80a2\uff0c\u597d\u50cf\u90fd\u8981\u4e00\u76f4\u62ff\u8457\u69d3\u9234\u3001\u555e\u9234\u6b38\uff01\u6709\u6642\u5019\u4e26\u4e0d\u662f\u4f60\u7684\u80cc\u7121\u6cd5\u62c9\u9019\u9ebc\u91cd\uff0c\u800c\u662f\u4f60\u7684\u524d\u81c2\u5df2\u7d93\u6574\u500b\u6f32\u5230\u4e0d\u884c\u4e86<\/p>\n\n\n\n<p>\u751a\u81f3\u5e38\u5e38\u56e0\u70ba\u63e1\u529b\u4e0d\u8db3\uff0c\u5c0e\u81f4\u8a13\u7df4\u7d42\u6b62\u3001\u88ab\u8feb\u964d\u4f4e\u91cd\u91cf\uff0c\u96e3\u9053\u4f60\u8981\u4e00\u76f4\u56e0\u70ba\u9019\u6a23\u800c\u91cd\u91cf\u5361\u95dc\u55ce\uff1f<\/p>\n\n\n\n<p>\u63d0\u5347\u8a13\u7df4\u91cd\u91cf\u7684\u597d\u8655\uff0c\u9664\u4e86\u80fd\u8b93\u4f60\u4ee3\u8b1d\u66f4\u591a\u71b1\u91cf\u4ee5\u5916\uff0c\u9084\u80fd\u5e6b\u52a9\u4f60\u7d2f\u7a4d\u8a13\u7df4\u91cf\uff0c\u9032\u800c\u9054\u5230<strong>\u8b8a\u5de8<\/strong>\u7684\u6548\u679c\uff01\u9019\u4e9b\u90fd\u5fc5\u9808\u5efa\u7acb\u5728\u826f\u597d\u7684\u63e1\u529b\u4e4b\u4e0b<\/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=\"%EF%BC%83_%E4%BD%BF%E6%89%8B%E9%83%A8%E5%8A%9B%E9%87%8F%E6%9B%B4%E5%B9%B3%E8%A1%A1%EF%BC%8C%E9%98%B2%E6%AD%A2%E6%89%8B%E8%85%95%E5%8F%97%E5%82%B7\"><\/span><strong>\uff03 \u4f7f\u624b\u90e8\u529b\u91cf\u66f4\u5e73\u8861\uff0c\u9632\u6b62\u624b\u8155\u53d7\u50b7<\/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\/sick.jpg\" alt=\"\u7df4\u63e1\u529b\u7684\u597d\u8655 - 5\" class=\"wp-image-5582\" width=\"421\" height=\"281\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/sick.jpg 460w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/sick-300x200.jpg 300w\" sizes=\"(max-width: 421px) 100vw, 421px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u4e0d\u592a\u61c2\u6211\u5728\u8aaa\u4ec0\u9ebc\uff0c\u8209\u500b\u4f8b\u5b50\uff1a\u7576\u4f60\u5728\u505a<a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\">\u555e\u9234\u4e8c\u982d\u5f4e\u8209<\/a>\u6642\uff0c\u5982\u679c\u4f60\u7684\u4e8c\u982d\u808c\u5f88\u6709\u529b\uff0c\u4f46\u524d\u81c2\u7121\u529b\u7684\u8a71<\/p>\n\n\n\n<p>\u6b64\u6642\u5c31\u5f88\u5bb9\u6613\u767c\u751f\u300c\u4e8c\u982d\u808c\u5df2\u7d93\u628a\u91cd\u91cf\u62c9\u4e0a\u53bb\u4e86\uff0c\u4f46\u524d\u81c2\u505c\u7559\u5728\u539f\u5730\u7684\u60c5\u5f62\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/jYOzzz\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9664\u4e86\u6539\u8b8a\u4e8c\u982d\u808c\u5f4e\u8209\u7684\u59ff\u52e2\u4ee5\u5916\uff0c\u4f60\u4e5f\u53ef\u4ee5\u900f\u904e\u52a0\u5f37\u63e1\u529b\u8a13\u7df4\uff0c\u8b93\u4f60\u7684\u524d\u81c2\u66f4\u6709\u529b\u3001\u624b\u8155\u66f4\u7a69\u5b9a<\/p>\n\n\n\n<p>\u85c9\u6b64\u53ef\u4ee5\u5c07\u904b\u52d5\u53d7\u50b7\u7684\u98a8\u96aa\u964d\u5230\u6700\u4f4e\uff0c\u5c0d\u4f60\u4f86\u8aaa\u53ea\u6709\u597d\u8655\u6c92\u6709\u58de\u8655<\/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=\"%EF%BC%83_%E6%8F%90%E5%8D%87%E9%81%8B%E5%8B%95%E5%93%A1%E7%9A%84%E9%81%8B%E5%8B%95%E8%A1%A8%E7%8F%BE\"><\/span><strong>\uff03 \u63d0\u5347\u904b\u52d5\u54e1\u7684\u904b\u52d5\u8868\u73fe<\/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\/tennis.png\" alt=\"\u7df4\u63e1\u529b\u7684\u597d\u8655 - 6\" class=\"wp-image-5583\" width=\"413\" height=\"285\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/tennis.png 450w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/tennis-300x207.png 300w\" sizes=\"(max-width: 413px) 100vw, 413px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f88\u591a\u904b\u52d5\u90fd\u6703\u5927\u91cf\u4f7f\u7528\u5230\u624b\u90e8\u529b\u91cf\uff0c\u4e0d\u5149\u53ea\u662f\u5065\u8eab\u800c\u5df2\uff0c\u7c43\u7403\u3001\u684c\u7403\u3001\u7db2\u7403&#8230; \u90fd\u662f\u975e\u5e38\u9700\u8981\u624b\u90e8\u529b\u91cf\u7684\u904b\u52d5<\/p>\n\n\n\n<p>\u76ee\u524d\u4e5f\u6709\u5f88\u591a\u7814\u7a76\u6307\u51fa\uff0c\u63e1\u529b\u8a13\u7df4\u61c9\u7528\u5728\u4e0d\u540c\u904b\u52d5\u9818\u57df\u4e0a\uff0c\u90fd\u80fd\u5e6b\u52a9\u9019\u4e9b\u904b\u52d5\u54e1\u6709\u66f4\u597d\u7684\u8868\u73fe\uff0c\u6e2c\u8a66\u8005\u4e5f\u9ad8\u9054\u597d\u5e7e\u767e\u842c\u4eba<\/p>\n\n\n\n<p>\u7df4\u63e1\u529b\u4e0d\u662f\u53ea\u6709\u4f60\u60f3\u50cf\u4e2d\u7684\u300c\u55ae\u7d14\u63e1\u529b\u589e\u52a0\u300d\uff0c\u5b83\u4e5f\u80fd\u4e8b\u5be6\u7684\u8f49\u63db\u5230\u5404\u7a2e\u904b\u52d5\u3001\u9818\u57df\u4e2d<\/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=\"%EF%BC%83_%E9%81%87%E5%88%B0%E5%8D%B1%E9%9A%AA%E6%99%82%EF%BC%8C%E8%83%BD%E5%B9%AB%E5%8A%A9%E4%BD%A0%E7%88%AD%E5%8F%96%E6%9B%B4%E5%A4%9A%E6%99%82%E9%96%93\"><\/span><strong>\uff03 \u9047\u5230\u5371\u96aa\u6642\uff0c\u80fd\u5e6b\u52a9\u4f60\u722d\u53d6\u66f4\u591a\u6642\u9593<\/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\/climb.jpg\" alt=\"\u7df4\u63e1\u529b\u7684\u597d\u8655 - 7\" class=\"wp-image-5584\" width=\"433\" height=\"271\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/climb.jpg 477w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/climb-300x187.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u770b\u4e86\u9084\u771f\u662f\u6c57\u6c34\u76f4\u6d41&#8230; \u6211\u77e5\u9053\u9019\u807d\u8d77\u4f86\u597d\u50cf\u96e2\u4f60\u6709\u9ede\u9059\u9060\uff0c\u4f46\u78ba\u5be6\u7576\u4f60\u9047\u5230\u7a81\u767c\u4e8b\u4ef6\u6642\uff0c\u597d\u6bd4\u6389\u843d\u61f8\u5d16\u3001\u623f\u5b50\u5012\u584c&#8230;<\/p>\n\n\n\n<p>\u64c1\u6709\u597d\u7684\u63e1\u529b\u689d\u4ef6\uff0c\u80fd\u5920\u5e6b\u52a9\u4f60\u9003\u96e2\u96aa\u5883\u4ee5\u5916\uff0c\u9084\u53ef\u4ee5\u5e6b\u4f60\u722d\u53d6\u66f4\u591a\u7b49\u5f85\u6551\u63f4\u7684\u6642\u9593\uff0c\u63e1\u529b\u5728\u529f\u80fd\u4e0a\u9084\u662f\u5f88\u6709\u5e6b\u52a9\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E6%8F%A1%E5%8A%9B%EF%BC%93%E5%A4%A7%E5%9F%BA%E7%A4%8E%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%8E%A8%E8%96%A6\"><\/span><strong>6. \u63e1\u529b<strong>\uff13\u5927<\/strong>\u57fa\u790e<strong>\u8a13\u7df4<\/strong>\u52d5\u4f5c\u63a8\u85a6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"132\" height=\"132\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 132px) 100vw, 132px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u524d\u9762\u8b1b\u4e86\u5f88\u591a\u95dc\u65bc\u63e1\u529b\u8a13\u7df4\u7684\u597d\u8655\uff0c\u4f46\u9084\u662f\u4ee5\u7406\u8ad6\u5c45\u591a\uff0c\u63a5\u4e0b\u4f86\u8981\u6b63\u5f0f\u9032\u5165\u8a13\u7df4\u4e86\uff01<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u63a8\u85a6\u4f60\uff13\u500b\u6211\u8a8d\u70ba\u6700\u57fa\u790e\u3001\u6700\u7c21\u55ae\u3001\u6700\u6709\u6548\u7684\u63e1\u529b\u8a13\u7df4\u52d5\u4f5c\u7d66\u4f60\uff1a<\/p>\n\n\n\n<ul><li>\u55ae\u69d3\u61f8\u540a<\/li><li>\u634f\u69d3\u7247<\/li><li>\u63e1\u69d3\u9234<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C_%E2%80%93_%E5%96%AE%E6%A7%93%E6%87%B8%E5%90%8A\"><\/span><strong>1) \u63e1\u529b\u8a13\u7df4\u52d5\u4f5c &#8211; \u55ae\u69d3\u61f8\u540a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/83Bjp5\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u55ae\u69d3\u61f8\u639b\u3001\u55ae\u69d3\u61f8\u540a\u7d55\u5c0d\u662f\u4e00\u500b\u6700\u7c21\u55ae\u53c8\u65b9\u4fbf\u7684\u63e1\u529b\u8a13\u7df4\u65b9\u5f0f\uff0c\u4e5f\u4e0d\u9700\u8981\u984d\u5916\u7684\u82b1\u8cbb\uff0c\u53ea\u8981\u5230\u516c\u5712\u5c31\u53ef\u4ee5\u9032\u884c<\/p>\n\n\n\n<p>\u521d\u5b78\u8005\u5efa\u8b70\u4e0d\u8981\u8ffd\u6c42\u592a\u591a\u8b8a\u5316\uff0c\u5148\u5f9e\u8207\u80a9\u540c\u5bec\u3001\u6700\u8212\u670d\u7684\u63e1\u8ddd\u958b\u59cb\u7df4\u7fd2\uff0c\u96d9\u624b\u80fd\u639b\u5728\u4e0a\u9762\u591a\u4e45\u662f\u591a\u4e45<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u5f9e30\u79d2\u55ae\u69d3\u61f8\u540a\u958b\u59cb\u6311\u6230\uff0c\u91cd\u8907\u500b3\uff5e4\u7d44\uff0c\u6bcf\u7d44\u4e2d\u9593\u4f11\u606f2\uff5e3\u5206\u9418\uff0c\u4f60\u7684\u624b\u4e0d\u6703\u9178\u7684\u6642\u5019\u5c31\u53ef\u4ee5\u7e7c\u7e8c\u4e86<\/p>\n\n\n\n<p>\u63e1\u529b\u8a13\u7df4\u5176\u5be6\u4e0d\u9700\u8981\u592a\u8907\u96dc\u7684\u52d5\u4f5c\uff0c\u518d\u8907\u96dc\u7684\u52d5\u4f5c\u4e5f\u7121\u6cd5\u8b93\u4f60\u5728\u77ed\u6642\u9593\u5167\u9032\u6b65\uff0c\u7a69\u624e\u7a69\u6253\u7684\u7df4\u597d\u63e1\u529b\u624d\u662f\u9032\u6b65\u7684\u95dc\u9375<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/w0RQOm\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7b49\u5230\u96d9\u624b\u53ef\u4ee5\u61f8\u639b\u5728\u55ae\u69d3\u4e0a1\u5206\u9418\u4ee5\u4e0a\uff0c\u4e14\u4e5f\u89ba\u5f97\u975e\u5e38\u8f15\u9b06\u6642\uff0c\u5c31\u53ef\u4ee5\u958b\u59cb\u6311\u6230\u55ae\u624b\u61f8\u639b\u4e86\uff01\u5c0d\u65bc\u63e1\u529b\u7684\u8003\u9a57\u7d55\u5c0d\u53c8\u662f\u53e6\u4e00\u500b\u6a94\u6b21<\/p>\n\n\n\n<p>\u540c\u6a23\u7684\u539f\u7406\uff0c\u4f60\u80fd\u5728\u55ae\u69d3\u4e0a\u639b\u8d8a\u4e45\u8d8a\u597d\uff0c\u5982\u679c\u4e0d\u60f3\u51fa\u9580\uff0c\u60f3\u5728\u5bb6\u8cb7\u500b\u55ae\u69d3\u4f86\u7df4\u63e1\u529b\u7684\u8a71\u4e5f\u53ef\u4ee5\u54e6\uff5e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/pull-up-bar-recommend\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/pull-up-bar-recommend\/\">\u3010Homegym\u3011\u5ba4\u5167\u55ae\u69d3\u7a2e\u985e\u5927\u96c6\u5408\uff1a\u54ea\u4e00\u6b3e\u6700\u5b89\u5168\uff1f\uff13\u6b3e\u5f15\u9ad4\u5411\u4e0a\u5668\u6750\u63a8\u85a6<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C_%E2%80%93_%E6%8D%8F%E6%A7%93%E7%89%87\"><\/span><strong>2) \u63e1\u529b\u8a13\u7df4\u52d5\u4f5c &#8211; \u634f\u69d3\u7247<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/55-Og5NOB\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u63e1\u7684\u529b\u91cf\u8a13\u7df4\u5b8c\u5f8c\uff0c\u4e5f\u53ef\u4ee5\u52a0\u5165\u4e00\u4e9b\u300c\u634f\u300d\u7684\u52d5\u4f5c\uff0c\u4f86\u589e\u52a0\u4e0d\u540c\u9762\u76f8\u7684\u63e1\u529b\u8a13\u7df4<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u53ef\u4ee5\u5148\u5f9e\u4e00\u7247\u69d3\u7247\u958b\u59cb\uff0c\u65b0\u624b\u53ef\u4ee5\u7df4\u7fd25\u516c\u65a4\u300110\u516c\u65a4\u7684\u69d3\u7247\uff0c\u4e00\u6b21\u6293\u500b10\u79d2 \/ \u4f11\u606f1\u5206\u9418 \/ \u91cd\u89074\u6b21<\/p>\n\n\n\n<p>\u7576\u4f60\u6f38\u6f38\u53ef\u4ee5\u7df4\u7fd2\u5230\u4e00\u724720\u516c\u65a4\u7684\u69d3\u7247\u6642\uff0c\u5c31\u53ef\u4ee5\u4f86\u5617\u8a66\u770b\u770b\u4e00\u6b21\u634f\u5169\u7247\u69d3\u7247\uff0c\u8d8a\u591a\u7247\u4e5f\u6703\u8d8a\u96e3\u54e6\uff01\u4e0d\u53ea\u662f\u91cd\u91cf\u800c\u5df2<\/p>\n\n\n\n<p>\u540c\u6a23\u90fd\u662f10\u516c\u65a4\uff0c\u5169\u72475\u516c\u65a4\u69d3\u7247\u7684\u539a\u5ea6\u4e00\u5b9a\u6703 \uff1e \u4e00\u724710\u516c\u65a4\u7684\u69d3\u7247\uff0c\u6b64\u6642\u66f4\u52a0\u8003\u9a57\u4f60\u7684\u63e1\u529b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/weight-plates\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/weight-plates\/\"> \u3010HomeGym\u3011\u69d3\u7247\u9078\u8cfc\u653b\u7565\uff1aPU\u3001\u5305\u81a0\u3001\u9444\u9435\u4e00\u6b21\u641e\u61c2\uff01\u5065\u529b\u3001\u8209\u91cd\u69d3\u7247\u6709\u751a\u9ebc\u5dee\u5225\uff1f<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C_%E2%80%93_%E6%8F%A1%E6%A7%93%E9%88%B4\"><\/span><strong>3) \u63e1\u529b\u8a13\u7df4\u52d5\u4f5c &#8211; \u63e1\u69d3\u9234<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/d83-k2OAJK\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u63e1\u69d3\u9234\u53ef\u4ee5\u8aaa\u662f\u5927\u5bb6\u90fd\u6703\u60f3\u5230\u7684\u63e1\u529b\u8a13\u7df4\u52d5\u4f5c\uff0c\u4f46\u4f60\u53ef\u4ee5\u900f\u904e\u4e00\u9ede\u8b8a\u5316\u4f86\u589e\u52a0\u96e3\u5ea6\u54e6\uff01<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u770b\u5230\u5f71\u7247\u4e2d\u662f\u52a0\u4e0a\u4e86\u300c\u5169\u689d\u6bdb\u5dfe\u300d\uff0c\u56e0\u70ba\u6bdb\u5dfe\u76f8\u6bd4\u69d3\u9234\uff0c\u6703\u9700\u8981\u66f4\u591a\u63e1\u529b\u4f86\u7dad\u6301\u5e73\u8861<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u6211\u4e5f\u77e5\u9053\u4f60\u4e0d\u53ef\u80fd\u5e36\u5169\u689d\u6bdb\u5dfe\u53bb\u5065\u8eab\u623f\uff0c\u5c31\u70ba\u4e86\u7df4\u63e1\u529b\uff1f\u4f60\u5176\u5be6\u4e5f\u53ef\u4ee5\u7528\u4e4b\u524d\u6211\u5011\u4ecb\u7d39\u904e\u7684 &#8211; <a href=\"https:\/\/physicfit.com\/angles90\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/angles90\/\">Angles90\u63e1\u628a<\/a><\/p>\n\n\n\n<p>\u540c\u6a23\u4e5f\u80fd\u8b93\u4f60\u597d\u597d\u8a13\u7df4\u5230\u63e1\u529b\u54e6\uff01<a href=\"https:\/\/physicfit.com\/angles90\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/angles90\/\">Angles90\u63e1\u628a<\/a>\u8a2d\u8a08\u53c8\u975e\u5e38\u7b26\u5408\u624b\u90e8\u66f2\u7dda\uff0c\u4e0d\u6703\u8b93\u4f60\u6709\u4e0d\u8212\u670d\u7684\u72c0\u6cc1\u7522\u751f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/angles90\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/angles90\/\">\u3010Angles90\u52d5\u614b\u8a13\u7df4\u63e1\u628a\u3011\u958b\u7bb1\u8a55\u50f9\uff01\u4f86\u81ea\u7fa9\u5927\u5229\u7684\u539f\u88dd\u9032\u53e3\u7df4\u80cc\u795e\u5668<\/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=\"7_%E9%80%B2%E9%9A%8E%E7%89%88%EF%BC%93%E5%A4%A7%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>7. \u9032\u968e\u7248\uff13\u5927\u63e1\u529b\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"132\" height=\"132\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 132px) 100vw, 132px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff13\u500b\u9032\u968e\u7248\u63e1\u529b\u8a13\u7df4\u52d5\u4f5c\uff0c\u662f\u6211\u8a8d\u70ba\u6bd4\u8f03\u6709\u6311\u6230\u6027\uff0c\u540c\u6642\u4e5f\u883b\u6709\u8da3\u7684\u52d5\u4f5c\uff01<\/p>\n\n\n\n<p>\u4f60\u4e0d\u4e00\u5b9a\u8981\u628a\u9019\u4e9b\u8a13\u7df4\u52a0\u5165\u4f60\u7684\u83dc\u55ae\u4e2d\uff0c\u4f46\u6709\u6a5f\u6703\u7684\u8a71\uff0c\u4e0d\u59a8\u53ef\u4ee5\u8a66\u8a66\u770b\u54e6\uff5e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E9%80%B2%E9%9A%8E%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4_%E2%80%93_%E6%A7%93%E9%88%B4%E6%B0%B4%E5%B9%B3\"><\/span><strong>1) \u9032\u968e\u63e1\u529b\u8a13\u7df4 &#8211; \u69d3\u9234\u6c34\u5e73<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/vQ9PNL\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f71\u7247\u4e2d\u662f\u4f7f\u7528\u69d3\u9234\u4f86\u7df4\u7fd2\uff0c\u5982\u679c\u81ea\u5df1\u5728\u5bb6\u7df4\u7684\u8a71\uff0c\u5176\u5be6\u4e5f\u53ef\u4ee5\u627e\u4e00\u6839\u9577\u4e00\u9ede\u7684\u68cd\u5b50\u4f86\u7df4\u7fd2 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Rl5Q2Y\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u8a13\u7df4\u63e1\u529b\u7684\u540c\u6642\uff0c\u4e5f\u80fd\u7df4\u5230\u4f60\u7684\u524d\u81c2\u808c\u7fa4\uff0c\u800c\u4e14\u9019\u662f\u975e\u5e38\u6709\u6311\u6230\u6027\u7684\u52d5\u4f5c\uff01\u5229\u7528\u69d3\u687f\u539f\u7406\uff0c\u8d8a\u9577\u7684\u68cd\u5b50\uff0c\u96e3\u5ea6\u5c31\u8d8a\u9ad8<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u672c\u8eab\u662f\u624b\u8155\u53d7\u50b7\u7684\u4eba\uff0c\u4e0d\u592a\u5efa\u8b70\u7df4\u7fd2\u9019\u500b\u63e1\u529b\u52d5\u4f5c\uff0c\u9084\u662f\u5148\u8a62\u554f\u91ab\u751f\u6bd4\u8f03\u597d<\/p>\n\n\n\n<p>\u53ef\u4ee5\u91cd\u8907\u52d5\u4f5c8\uff5e10\u6b21\uff0c\u505a\u500b2\uff5e3\u7d44\u5373\u53ef\uff0c\u96e3\u5ea6\u8abf\u6574\u7684\u8a71\uff0c\u5c31\u662f\u5148\u5f9e\u63e1\u5728\u69d3\u5b50\u4e2d\u9593\u958b\u59cb\uff0c\u6162\u6162\u5f80\u5916\u63e1\u4f86\u589e\u52a0\u96e3\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E9%80%B2%E9%9A%8E%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4_%E2%80%93_%E6%8D%B2%E6%A7%93%E7%89%87\"><\/span><strong>2) \u9032\u968e\u63e1\u529b\u8a13\u7df4 &#8211; \u6372\u69d3\u7247<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/mqMDln\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6372\u69d3\u7247\u4e5f\u662f\u4e00\u500b\u975e\u5e38\u9700\u8981\u624b\u90e8\u529b\u91cf\u7684\u52d5\u4f5c\uff0c\u4e14\u500b\u4eba\u89ba\u5f97\u662f\u6700\u6709\u8da3\u7684\uff5e \u6709\u4e9b\u5065\u8eab\u623f\u4e2d\u6703\u6709\u9019\u7a2e\u7279\u5b9a\u7684\u6372\u69d3\u7247\u5668 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u6372.jpg\" alt=\"\u6372\u69d3\u7247\u5668\" class=\"wp-image-5585\" width=\"272\" height=\"272\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u6372.jpg 310w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u6372-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u6372-150x150.jpg 150w\" sizes=\"(max-width: 272px) 100vw, 272px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5e95\u4e0b\u901a\u5e38\u662f\u53ef\u4ee5\u8b93\u4f60\u88dd\u8f09\u69d3\u7247\u7684\uff0c\u5efa\u8b70\u4f7f\u7528\u9762\u7a4d\u6bd4\u8f03\u5c0f\u7684\u69d3\u7247\uff0c\u4e0d\u8981\u7528\u5305\u81a0\u8209\u91cd\u7247\uff0c\u4f60\u81ea\u5df1\u4f7f\u7528\u8d77\u4f86\u4e5f\u6703\u5361\u5361\u7684<\/p>\n\n\n\n<p>\u5982\u679c\u6c92\u6709\u9019\u7a2e\u5668\u6750\u7684\u8a71\uff0c\u4f60\u4e5f\u53ef\u4ee5\u5229\u7528\u69d3\u9234 + \u5f48\u529b\u5e36 + \u91d1\u5c6c\u6263\u4f86\u9032\u884c\u63e1\u529b\u8a13\u7df4\uff0c\u540c\u6a23\u4e5f\u80fd\u9054\u5230\u4e00\u6a23\u7684\u7df4\u63e1\u529b\u6548\u679c<\/p>\n\n\n\n<p>\u5728\u5377\u69d3\u7247\u6642\uff0c\u52d9\u5fc5\u8981\u8b93\u8eab\u9ad4\u9760\u8fd1\u5668\u6750\uff01\u624d\u80fd\u66f4\u5c08\u6ce8\u5728\u63e1\u529b\u7684\u8a13\u7df4\u4e0a\uff0c\u800c\u4e0d\u662f\u80a9\u8180\u524d\u675f\u7684\u4ee3\u511f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/resistance-bands\/\">\u5f48\u529b\u5e36\u653b\u7565<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E9%80%B2%E9%9A%8E%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4_%E2%80%93_%E7%BF%BB%E6%A7%93%E7%89%87\"><\/span><strong>3) \u9032\u968e\u63e1\u529b\u8a13\u7df4 &#8211; \u7ffb\u69d3\u7247<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/89-Og5NVQ\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7ffb\u69d3\u7247\u662f\u8209\u91cd\u968a\u7d93\u5e38\u7df4\u7fd2\u7684\u52d5\u4f5c\u4e4b\u4e00\uff0c\u56e0\u70ba\u5728\u8209\u91cd\u7684\u904e\u7a0b\u4e2d\u6703\u6709\u5f88\u591a\u300c\u7ffb\u69d3\u3001\u8f49\u69d3\u300d\u7684\u52d5\u4f5c\uff0c\u5176\u5be6\u662f\u5f88\u8003\u9a57\u63e1\u529b\uff0c\u4ee5\u53ca\u77ac\u9593\u7206\u767c\u529b\u7684<\/p>\n\n\n\n<p>\u597d\u7684\u63e1\u529b\u624d\u80fd\u8b93\u4f60\u5728\u8209\u91cd\u904e\u7a0b\u4e2d\uff0c\u69d3\u9234\u4e0d\u6703\u98db\u51fa\u53bb\uff01\u5982\u679c\u4f60\u60f3\u8981\u5728\u5065\u8eab\u623f\u7df4\u7fd2\u770b\u770b\u7684\u8a71\uff0c\u5efa\u8b70\u6311\u9078\u6bd4\u8f03\u5927\u7247\u3001<strong>\u8010\u6454<\/strong>\u7684\u5305\u81a0\u69d3\u7247<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u91cd\u91cf\u4e5f\u4e0d\u8981\u6311\u9078\u592a\u91cd\uff0c\u4e0d\u7ba1\u662f\u7537\u751f\u6216\u5973\u751f\uff0c\u53ea\u8981\u4f60\u662f\u7b2c\u4e00\u6b21\u63a5\u89f8\u7ffb\u69d3\u7247\u9019\u500b\u63e1\u529b\u8a13\u7df4\u52d5\u4f5c\u7684\uff0c\u90fd\u5efa\u8b70\u5f9e5\u516c\u65a4\u958b\u59cb<\/p>\n\n\n\n<p>\u6bcf\u908a\u53cd\u8986\u500b10\u4e0b\uff0c\u505a3\uff5e4\u7d44\uff0c\u5c0d\u65bc\u4f60\u7684\u63e1\u529b\u4e5f\u6703\u5f88\u6709\u5e6b\u52a9\u7684\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\"><\/span><strong>8. \u63e1\u529b\u8a13\u7df4\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\/09\/feedback.png\" alt=\"\" class=\"wp-image-916\" width=\"138\" height=\"138\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback-150x150.png 150w\" sizes=\"(max-width: 138px) 100vw, 138px\" \/><\/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%8F%A1%E5%8A%9B%E5%92%8C%E5%89%8D%E8%87%82%E5%A4%A7%E5%B0%8F%E6%9C%89%E9%97%9C%E5%97%8E%EF%BC%9F%E6%9C%89%E5%8F%AF%E8%83%BD%E6%8F%A1%E5%8A%9B%E5%BC%B7%E4%BD%86%E6%89%8B%E5%BE%88%E7%B4%B0%E5%97%8E%EF%BC%9F\"><\/span><strong>Q1\uff1a\u63e1\u529b\u548c\u524d\u81c2\u5927\u5c0f\u6709\u95dc\u55ce\uff1f\u6709\u53ef\u80fd\u63e1\u529b\u5f37\u4f46\u624b\u5f88\u7d30\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u8a8d\u70ba\uff0c\u63e1\u529b\u5927\u5c0f\u548c\u524d\u81c2\u7c97\u7d30\u4e00\u5b9a\u662f\u6709\u95dc\u806f\u7684\uff0c\u6211\u60f3\u4f60\u61c9\u8a72\u6c92\u6709\u770b\u904e\u524d\u81c2\u5f88\u7c97\uff0c\u4f46\u529b\u91cf\u5f88\u5c0f\u7684\u4eba\u5427\uff1f<\/p>\n\n\n\n<p>\u9664\u975e\u662f\u8102\u80aa\u8f03\u9ad8\u7684\u4eba\uff0c\u90a3\u5c31\u6709\u53ef\u80fd\u524d\u81c2\u5f88\u7c97\uff0c\u4f46\u529b\u91cf\u5f88\u5c0f\uff01\u4f46\u9019\u908a\u6240\u8aaa\u7684\u662f\u5728\u524d\u81c2\u5177\u6709\u808c\u8089\u7684\u60c5\u6cc1\u4e0b<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u53cd\u904e\u4f86\u300c<strong>\u529b\u91cf\u5f88\u5927\uff0c\u4f46\u524d\u81c2\u5f88\u7d30<\/strong>\u300d\u7684\u4eba\uff0c\u5c31\u5b58\u5728\u56c9\uff01\u56e0\u70ba\u5f71\u97ff\u63e1\u529b\u7684\u4e0d\u53ea\u808c\u8089\u91cf\uff0c\u9084\u6709\u57fa\u56e0<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u524d\u81c2\u4e0d\u7ba1\u600e\u9ebc\u8a13\u7df4\u5c31\u662f\u5f88\u96e3\u8b8a\u5927 (\u548c\u5c0f\u817f\u4e00\u6a23)\uff0c\u4f46\u4f60\u4e5f\u5225\u6c23\u9912\uff0c\u597d\u597d\u52a0\u5f37\u5168\u8eab\u808c\u8089\u4e00\u5b9a\u53ef\u4ee5\u8b93\u4f60\u8b8a\u7684\u66f4\u597d\u770b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E9%A0%BB%E7%8E%87%E5%BB%BA%E8%AD%B0%E5%A4%9A%E9%AB%98%EF%BC%9F%E5%8F%AF%E4%BB%A5%E6%AF%8F%E5%A4%A9%E7%B7%B4%E5%97%8E%EF%BC%9F\"><\/span><strong>Q2\uff1a\u63e1\u529b\u8a13\u7df4\u983b\u7387\u5efa\u8b70\u591a\u9ad8\uff1f\u53ef\u4ee5\u6bcf\u5929\u7df4\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4f60\u89ba\u5f97\u81ea\u5df1\u7684\u63e1\u529b\u597d\u50cf\u9084\u53ef\u4ee5\uff0c\u53ea\u662f\u60f3\u7a0d\u5fae\u52a0\u5f37\u4e00\u4e0b\u800c\u5df2\uff0c\u5176\u5be6\u53ef\u4ee5\u5728\u6bcf\u6b21\u7df4\u5b8c\u300c\u62c9\u300d\u7684\u52d5\u4f5c\u6642\uff0c\u52a0\u51651\uff5e2\u7a2e\u63e1\u529b\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e0d\u9700\u8981\u7279\u5225\u627e\u4e00\u5929\u4f86\u7df4\u63e1\u529b\uff1b\u4f46\u5982\u679c\u4f60\u4eca\u5929\u5c31\u662f\u89ba\u5f97\u81ea\u5df1\u63e1\u529b\u5f88\u5f31\uff0c\u6216\u662f\u6709\u7279\u6b8a\u9700\u6c42 (\u8b66\u7279\u8003\u8a66\u7684\u63e1\u529b\u8003\u6838)<\/p>\n\n\n\n<p>\u90a3\u5efa\u8b70\u4f60\u4e00\u500b\u79ae\u62dc\u53ef\u4ee5\u627e2\uff5e3\u5929\u4f86\u7df4\u63e1\u529b\uff0c\u4e00\u6a23\u4e5f\u4e0d\u9700\u8981\u592a\u591a\u52d5\u4f5c\uff0c\u4e00\u5929\u9078\u500b2\uff5e3\u500b\u5373\u53ef<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u771f\u7684\u4e00\u5b9a\u8981\u6bcf\u5929\u7df4\u63e1\u529b\uff0c\u5176\u5be6\u4e5f\u662f\u53ef\u4ee5\uff0c\u4f46\u4e0d\u5efa\u8b70\u6bcf\u5929\u90fd\u7df4\u4e00\u6a23\u7684\u52d5\u4f5c\uff0c\u751a\u81f3\u662f\u6bcf\u5929\u7684\u5f37\u5ea6\u90fd\u5f88\u9ad8\uff0c\u9019\u6a23\u5f88\u5bb9\u6613\u8b93\u4f60\u51fa\u73fe\u75b2\u52de\u75c7\u72c0 (\u63e1\u529b\u4e0b\u964d)<\/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%E6%9C%89%E4%BB%80%E9%BA%BC%E6%96%B9%E6%B3%95%E5%8F%AF%E4%BB%A5%E5%9C%A8%E7%9F%AD%E6%99%82%E9%96%93%E5%85%A7%E5%A2%9E%E5%8A%A0%E6%8F%A1%E5%8A%9B%EF%BC%9F\"><\/span><strong>Q3\uff1a\u6709\u4ec0\u9ebc\u65b9\u6cd5\u53ef\u4ee5\u5728\u77ed\u6642\u9593\u5167\u589e\u52a0\u63e1\u529b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u63e1\u529b\u5176\u5be6\u662f\u8981\u900f\u904e\u65e5\u7a4d\u6708\u7d2f\u7684\uff0c\u5982\u679c\u4f60\u662f\u4e00\u500b\u5e73\u5e38\u6c92\u6709\u904b\u52d5\u7fd2\u6163\uff0c\u4f46\u7a81\u7136\u60f3\u5230\u8981\u589e\u52a0\u63e1\u529b\u7684\u4eba<\/p>\n\n\n\n<p>\u6703\u9700\u8981\u82b1\u883b\u9577\u4e00\u6bb5\u6642\u9593\u4f86\u589e\u52a0\u63e1\u529b\u7684 (1\u500b\u6708\u4ee5\u4e0a)\uff0c\u4f46\u5982\u679c\u4f60\u5e73\u5e38\u5c31\u6709\u904b\u52d5\u3001\u5065\u8eab\u7fd2\u6163<\/p>\n\n\n\n<p>\u5176\u5be6\u6bcf\u5929\u9019\u6a23\u7df4\u4e0b\u4f86\uff0c\u4f60\u6703\u4e0d\u81ea\u89ba\u7684\u767c\u73fe\u81ea\u5df1\u53ef\u4ee5\u62ff\u8d77\u8d8a\u4f86\u8d8a\u91cd\u7684\u6771\u897f\uff0c\u9019\u5c31\u662f\u63e1\u529b\u589e\u52a0\u7684\u8868\u73fe<\/p>\n\n\n\n<p>\u771f\u7684\u975e\u5f97\u8981\u5feb\u901f\u589e\u52a0\u63e1\u529b\u7684\u8a71\uff0c\u5927\u6982\u53ea\u6709\u63d0\u9ad8\u63e1\u529b\u8a13\u7df4\u983b\u7387\u9019\u500b\u65b9\u6cd5\u4e86\uff01\u4e00\u500b\u79ae\u62dc2\uff5e3\u6b21<\/p>\n\n\n\n<p>\u3000 \u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E5%8F%AF%E4%BB%A5%E5%8F%AA%E9%9D%A0%E6%8F%A1%E5%8A%9B%E5%99%A8%E4%BE%86%E5%A2%9E%E5%8A%A0%E6%8F%A1%E5%8A%9B%E5%97%8E%EF%BC%9F\"><\/span><strong>Q4\uff1a\u53ef\u4ee5\u53ea\u9760\u63e1\u529b\u5668\u4f86\u589e\u52a0\u63e1\u529b\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u808c\u8089\u4e0d\u6703\u77e5\u9053\u4f60\u7528\u4ec0\u9ebc\u5668\u6750\u8a13\u7df4\uff0c\u4f60\u552f\u4e00\u53ef\u4ee5\u548c\u808c\u8089\u6e9d\u901a\u7684\u65b9\u5f0f\uff0c\u5c31\u662f\u300c\u5f35\u529b\u300d<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u80fd\u5c0d\u8b93\u4f60\u7684\u524d\u81c2\u3001\u624b\u90e8\u4fdd\u6301\u5f35\u529b\uff0c\u90a3\u9ebc\u4e00\u6a23\u53ef\u4ee5\u8a13\u7df4\u5230\u4f60\u7684\u63e1\u529b<\/p>\n\n\n\n<p>\u63e1\u529b\u5668\u5c31\u662f\u4e00\u6a23\u7684\u9053\u7406\uff0c\u56e0\u6b64\u53ea\u7528\u63e1\u529b\u5668\u8a13\u7df4\uff0c\u662f\u53ef\u4ee5\u8b93\u4f60\u589e\u52a0\u63e1\u529b\u7684\uff01\u9019\u9ede\u4f60\u4e0d\u5fc5\u64d4\u5fc3<\/p>\n\n\n\n<p>\u4f46\u5c31\u8ddf\u7df4\u6240\u6709\u808c\u7fa4\u4e00\u6a23\uff0c\u4f60\u5fc5\u9808\u60f3\u8fa6\u6cd5\u63d0\u5347\u63e1\u529b\u8a13\u7df4\u5f37\u5ea6\uff0c\u53ef\u4ee5\u662f\u63e1\u4e0a\u9762\u4e00\u9ede\u3001\u589e\u52a0\u78c5\u6578&#8230; \u90fd\u662f\u597d\u65b9\u6cd5<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E6%8F%A1%E5%8A%9B%E6%98%AF%E5%8F%AF%E4%BB%A5%E7%B4%AF%E7%B8%BE%E7%9A%84%E5%97%8E%EF%BC%9F%E5%A4%AA%E4%B9%85%E6%B2%92%E7%B7%B4%E6%9C%83%E4%B8%8D%E6%9C%83%E9%80%80%E6%AD%A5%EF%BC%9F\"><\/span><strong>Q5\uff1a\u63e1\u529b\u662f\u53ef\u4ee5\u7d2f\u7e3e\u7684\u55ce\uff1f\u592a\u4e45\u6c92\u7df4\u6703\u4e0d\u6703\u9000\u6b65\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u4e00\u76f4\u90fd\u6709\u5728\u5faa\u5e8f\u6f38\u9032\u505a\u91cd\u91cf\u8a13\u7df4\u7684\u8a71\uff0c\u4e14\u4e5f\u6709\u6162\u6162\u63d0\u5347\u8a13\u7df4\u91cd\u91cf\uff0c\u5176\u5be6\u63e1\u529b\u662f\u6703\u7d2f\u7a4d\u7684<\/p>\n\n\n\n<p>\u5c31\u7b97\u4e00\u6bb5\u6642\u9593\u6c92\u6709\u5065\u8eab\uff0c\u9084\u662f\u6703\u4fdd\u6709\u4e00\u5b9a\u7684\u63e1\u529b\u57fa\u790e\u5728\uff0c\u4e0d\u592a\u6703\u9000\u5230\u539f\u672c\u525b\u63a5\u89f8\u5065\u8eab\u6642\u7684\u6a23\u5b50<\/p>\n\n\n\n<p>\u4f60\u8aaa\u63e1\u529b\u6703\u9000\u6b65\u55ce\uff1f\u9084\u771f\u7684\u6703\uff0c\u6211\u81ea\u5df1\u5728\u75ab\u60c5\u671f\u9593\u5f88\u4e45\u6c92\u62ff\u91cd\u7269\uff0c\u5f8c\u4f86\u56de\u6b78\u8a13\u7df4\u6642\uff0c\u5c31\u902370\u516c\u65a4\u7684\u69d3\u9234\u5728\u624b\u4e0a\u90fd\u89ba\u5f97\u5f88\u6c89<\/p>\n\n\n\n<p>\u4f46\u597d\u6d88\u606f\u662f\uff0c\u808c\u8089\u9084\u662f\u6703\u6709\u808c\u8089\u8a18\u61b6\u7684\uff0c\u7576\u4f60\u91cd\u65b0\u958b\u59cb\u6062\u5fa9\u63e1\u529b\u8a13\u7df4\u5f8c\uff0c\u56de\u5fa9\u901f\u5ea6\u6703\u6bd4\u525b\u958b\u59cb\u8a13\u7df4\u6642\u9084\u8981\u5feb<\/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%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E6%98%AF%E5%BF%85%E8%A6%81%E7%9A%84%E5%97%8E%EF%BC%9F\"><\/span><strong>Q6\uff1a\u63e1\u529b\u8a13\u7df4\u662f\u5fc5\u8981\u7684\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4ee5\u6211\u500b\u4eba\u7684\u898b\u89e3\uff0c\u5982\u679c\u4f60\u5e73\u5e38\u5c31\u6709\u300c\u91cd\u91cf\u8a13\u7df4\u300d\u7684\u7fd2\u6163\uff0c\u5c31\u6703\u6709\u4e00\u5b9a\u7684\u63e1\u529b\u57fa\u790e\u5728<\/p>\n\n\n\n<p>\u524d\u9762\u4e5f\u63d0\u5230\uff1a\u4ee5\u5065\u5eb7\u70ba\u51fa\u767c\u9ede\u7684\u8a71\uff0c\u5176\u5be6\u91cd\u91cf\u8a13\u7df4\u6703\u6bd4\u4f60\u55ae\u505a\u63e1\u529b\u8a13\u7df4\u4f86\u7684\u91cd\u8981<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4eca\u5929\u6c92\u6709\u7279\u5b9a\u9700\u6c42\uff0c\u4f8b\u5982\uff1a\u60f3\u8981\u7834\u786c\u8209pr\u3001\u60f3\u8981\u589e\u52a0\u8a13\u7df4\u91cd\u91cf&#8230; \u90a3\u9ebc\u63e1\u529b\u8a13\u7df4\u5c31\u883b\u91cd\u8981\u7684<\/p>\n\n\n\n<p><strong>\u4f46\u7d55\u5c0d\u4e0d\u662f\u5fc5\u8981\uff01<\/strong>\u4efb\u4f55\u8a13\u7df4\u6700\u7d42\u9084\u662f\u53d6\u6c7a\u65bc\u4f60\u500b\u4eba\u9700\u6c42\u3001\u559c\u597d\u800c\u5b9a\u7684\uff0c\u4fdd\u6301\u904b\u52d5\u7fd2\u6163\u624d\u662f\u9996\u8981\u76ee\u6a19<\/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%E6%8F%A1%E5%8A%9B%E8%A8%93%E7%B7%B4%E9%99%A4%E4%BA%86%E5%A2%9E%E5%8A%A0%E5%8A%9B%E9%87%8F%EF%BC%8C%E9%82%84%E5%8F%AF%E4%BB%A5%E5%A2%9E%E5%8A%A0%E8%82%8C%E8%82%89%E9%87%8F%E5%97%8E%EF%BC%9F\"><\/span><strong>Q7\uff1a\u63e1\u529b\u8a13\u7df4\u9664\u4e86\u589e\u52a0\u529b\u91cf\uff0c\u9084\u53ef\u4ee5\u589e\u52a0\u808c\u8089\u91cf\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u5c31\u8981\u727d\u626f\u5230\u300c<strong>\u63e1\u529b\u8a13\u7df4 = \u524d\u81c2\u8a13\u7df4\u55ce\uff1f<\/strong>\u300d\u9019\u500b\u554f\u984c\u4e86<\/p>\n\n\n\n<p>\u6211\u8a8d\u70ba\uff0c\u63e1\u529b\u8a13\u7df4\u53ef\u4ee5\u8aaa\u662f\u524d\u81c2\u8a13\u7df4\u7684\u4e00\u7a2e\uff0c\u4f46\u63e1\u529b\u8a13\u7df4 = \u524d\u81c2\u8a13\u7df4\uff1f \u5176\u5be6\u4e0d\u76e1\u7136<\/p>\n\n\n\n<p>\u63e1\u529b\u8a13\u7df4\u6bd4\u8f03\u504f\u5411\u65bc\u529f\u80fd\u8a13\u7df4\uff1b\u524d\u81c2\u8a13\u7df4\u6bd4\u8f03\u50cf\u662f\u7dda\u689d\u3001\u808c\u8089\u6253\u9020\uff0c\u5169\u8005\u76ee\u6a19\u4e0d\u76f8\u540c<\/p>\n\n\n\n<p>\u63e1\u529b\u8a13\u7df4\u9664\u4e86\u53ef\u4ee5\u589e\u52a0\u529b\u91cf\u4ee5\u5916\uff0c\u78ba\u5be6\u662f\u53ef\u4ee5\u589e\u52a0\u4e9b\u8a31\u808c\u8089\u91cf\u7684\uff01\u4f46\u5982\u679c\u4f60\u4eca\u5929\u76ee\u6a19\u5c31\u662f\u589e\u52a0\u9322\u5e63\u808c\u8089\u91cf\uff0c\u5efa\u8b70\u9084\u662f\u505a\u524d\u81c2\u8a13\u7df4\u6bd4\u8f03\u597d<\/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%B7%B4%E6%8F%A1%E5%8A%9B%E5%8F%AF%E4%BB%A5%E9%A0%86%E4%BE%BF%E7%B7%B4%E5%88%B0%E4%BA%8C%E9%A0%AD%E8%82%8C%E5%97%8E%EF%BC%9F\"><\/span><strong>Q8\uff1a\u7df4\u63e1\u529b\u53ef\u4ee5\u9806\u4fbf\u7df4\u5230\u4e8c\u982d\u808c\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u8a8d\u70ba\u7d14\u7cb9\u7684\u63e1\u529b\u8a13\u7df4\uff0c\u662f\u5c6c\u65bc\u300c\u8010\u529b\u3001\u6301\u4e45\u3001\u539f\u5730\u578b\u300d\u7684\u8a13\u7df4\uff0c\u4e5f\u5c31\u662f\u5927\u5bb6\u5e38\u5e38\u8aaa\u7684\u7b49\u9577\u6536\u7e2e<\/p>\n\n\n\n<p>\u56e0\u6b64\u8981\u7df4\u5230\u4e8c\u982d\u808c\u7684\u8a71\uff0c\u6211\u500b\u4eba\u662f\u89ba\u5f97\u6bd4\u8f03\u96e3\uff0c\u5efa\u8b70\u5982\u679c\u771f\u7684\u60f3\u8981\u91dd\u5c0d\u4e8c\u982d\u808c\u8a13\u7df4\uff0c\u9084\u662f\u597d\u597d\u53bb\u505a\u5f4e\u8209<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/biceps-training\/\">\u30102021\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><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q9%EF%BC%9A%E5%A6%82%E6%9E%9C%E6%89%8B%E8%85%95%E7%97%9B%E3%80%81%E8%82%8C%E8%85%B1%E7%82%8E%EF%BC%8C%E9%82%84%E5%8F%AF%E4%BB%A5%E7%B9%BC%E7%BA%8C%E7%B7%B4%E6%8F%A1%E5%8A%9B%E5%97%8E%EF%BC%9F\"><\/span><strong>Q9\uff1a\u5982\u679c\u624b\u8155\u75db\u3001\u808c\u8171\u708e\uff0c\u9084\u53ef\u4ee5\u7e7c\u7e8c\u7df4\u63e1\u529b\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4ee5\u6211\u7684\u89c0\u9ede\u4f86\u770b\uff0c\u6703\u5efa\u8b70\u4f60\u9084\u662f\u597d\u597d\u4f11\u606f\u70ba\u4e3b\uff0c\u4fbf\u514d\u624b\u8155\u75bc\u75db\u7684\u52a0\u5287<\/p>\n\n\n\n<p>\u56e0\u70ba\u63e1\u529b\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u5176\u5be6\u4e5f\u9700\u8981\u624b\u8155\u7684\u7a69\u5b9a\u624d\u5f97\u4ee5\u9806\u5229\u9032\u884c<\/p>\n\n\n\n<p>\u4f60\u7121\u6cd5\u628a\u81ea\u5df1\u7684\u624b\u638c\u548c\u624b\u8155\u62c6\u958b\u4f7f\u7528\uff0c\u5c31\u50cf\u6240\u6709\u8a13\u7df4\u90fd\u7121\u6cd5\u5b8c\u5168\u5b64\u7acb\u4e00\u6a23<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q10%EF%BC%9A%E7%B7%B4%E6%8F%A1%E5%8A%9B%E5%8F%AF%E4%BB%A5%E5%B9%AB%E5%8A%A9%E7%87%83%E7%87%92%E3%80%81%E8%84%82%E8%82%AA%E6%B8%9B%E8%84%82%E5%97%8E%EF%BC%9F\"><\/span><strong>Q10\uff1a\u7df4\u63e1\u529b\u53ef\u4ee5\u5e6b\u52a9\u71c3\u71d2\u3001\u8102\u80aa\u6e1b\u8102\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u662f\u883b\u56f0\u96e3\u7684&#8230; \u7562\u7adf\u63e1\u529b\u8a13\u7df4\u4e26\u4e0d\u662f\u4ec0\u9ebc\u5927\u808c\u7fa4\u8a13\u7df4\uff0c\u5f88\u96e3\u9054\u5230\u6e1b\u8102\u61c9\u6709\u7684\u5f37\u5ea6<\/p>\n\n\n\n<p>\u5c31\u50cf\u524d\u9762\u6211\u4e00\u5728\u63d0\u5230\u7684\u300c\u63e1\u529b\u8a13\u7df4\u5c6c\u65bc\u529f\u80fd\u6027\u8a13\u7df4\u300d\uff0c\u5b83\u662f\u70ba\u4e86\u589e\u52a0\u63e1\u529b\u800c\u5b58\u5728\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u60f3\u8981\u71c3\u8102\u3001\u6e1b\u80a5\u7684\u8a71\uff0c\u9084\u662f\u8981\u627e\u5c0b\u76f8\u5c0d\u61c9\u7684\u6709\u6c27\u904b\u52d5\u4f86\u505a\u624d\u884c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q11%EF%BC%9A%E6%8F%A1%E5%8A%9B%E4%B8%8D%E8%B6%B3%E6%99%82%EF%BC%8C%E8%A9%B2%E5%A2%9E%E5%8A%A0%E6%8F%A1%E5%8A%9B%EF%BC%9F%E9%82%84%E6%98%AF%E7%9B%B4%E6%8E%A5%E7%94%A8%E6%8B%89%E5%8A%9B%E5%B8%B6%EF%BC%9F\"><\/span><strong>Q11\uff1a\u63e1\u529b\u4e0d\u8db3\u6642\uff0c\u8a72\u589e\u52a0\u63e1\u529b\uff1f\u9084\u662f\u76f4\u63a5\u7528\u62c9\u529b\u5e36\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u4eca\u5929\u6240\u4f7f\u7528\u7684\u91cd\u91cf\u53ea\u662f\u4f60\u5e73\u5e38\u8a13\u7df4\u6240\u4f7f\u7528\u7684\uff0c\u5efa\u8b70\u4e0d\u8981\u4f7f\u7528\u62c9\u529b\u5e36\uff0c\u9019\u6642\u53cd\u800c\u53ef\u4ee5\u597d\u597d\u7df4\u4e00\u4e0b\u4f60\u7684\u63e1\u529b<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u4eca\u5929\u662f\u60f3\u9032\u884c\u300c\u8d85\u8ca0\u8377\u8a13\u7df4\u300d\uff0c\u4e5f\u5c31\u662f\u8d85\u51fa\u4f60\u539f\u672c\u80fd\u529b\u7bc4\u570d\u5167\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u50cf\u662f\uff1a<a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u6ed1\u8f2a\u4e0b\u62c9<\/a>40\u516c\u65a4\u53ef\u4ee5\u505a10\u4e0b\uff0c\u4f4650\u516c\u65a4\u53ea\u80fd5\u4e0b\uff0c\u4f60\u70ba\u4e86\u8b9350\u516c\u65a4\u4e5f\u53ef\u4ee5\u505a\u523010\u4e0b\uff0c\u4f7f\u7528\u62c9\u529b\u5e36\u4e5f\u662f\u5f88\u5408\u7406\u7684\uff01<\/p>\n\n\n\n<p>\u540c\u6a23\u7684\u4f8b\u5b50\u4e2d\uff0c\u4e0d\u5efa\u8b70\u572840\u516c\u65a4\u6642\u5c31\u99ac\u4e0a\u4e0a\u62c9\u529b\u5e36\uff0c\u4f60\u53ef\u80fd\u6703\u932f\u5931\u8a13\u7df4\u63e1\u529b\u7684\u597d\u6a5f\u6703&#8230; \u4f60\u53ef\u4ee5\u904b\u7528\u9019\u6a23\u7684\u539f\u7406\u5728\u4f60\u7684\u8a13\u7df4\u4e2d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>9. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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 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