{"id":5604,"date":"2021-12-24T13:51:27","date_gmt":"2021-12-24T05:51:27","guid":{"rendered":"https:\/\/physicfit.com\/?p=5604"},"modified":"2022-09-08T12:03:25","modified_gmt":"2022-09-08T04:03:25","slug":"arnold-press","status":"publish","type":"post","link":"https:\/\/physicfit.com\/arnold-press\/","title":{"rendered":"\u3010\u963f\u8afe\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6703\u6709\u80a9\u593e\u64e0\u7684\u98a8\u96aa\u55ce\uff1f\u7d93\u5178\u50b3\u5947\u7df4\u80a9\u52d5\u4f5c\uff01\u5b8c\u6574\u6559\u5b78"},"content":{"rendered":"\n<p><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\">\u555e\u9234\u80a9\u63a8<\/a>\u3001<a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\">\u69d3\u9234\u80a9\u63a8<\/a>\u4f60\u53ef\u80fd\u90fd\u807d\u904e\uff0c\u4f46\u4f60\u6709\u807d\u904e\u300c\u963f\u8afe\u80a9\u63a8\u300d\u55ce\uff1f\u807d\u8d77\u4f86\u662f\u4e0d\u662f\u5f88\u50cf\u7528\u67d0\u500b\u4eba\u540d\u5b57\u547d\u540d\u7684\uff1f<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u963f\u8afe\u80a9\u63a8\u5c31\u662f\u4ee5\u5065\u7f8e\u50b3\u5947 &#8211; <strong>\u963f\u8afe\u53f2\u74e6\u8f9b\u683c<\/strong> \u6240\u547d\u540d\u7684\uff0c\u662f\u5c6c\u65bc\u6bd4\u8f03\u9ad8\u968e\u7684\u80a9\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u52e2\u5fc5\u6709\u4e00\u5b9a\u7684\u96e3\u5ea6\u5b58\u5728<\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u4e00\u5b9a\u807d\u904e\u963f\u8afe\u80a9\u63a8\u9019\u500b\u52d5\u4f5c\uff0c\u751a\u81f3\u9084\u66fe\u7d93\u505a\u904e\u8457\u500b\u52d5\u4f5c\uff0c\u4f46\u7919\u65bc\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\u3001\u64d4\u5fc3\u6709\u80a9\u593e\u64e0\u7684\u98a8\u96aa&#8230;<\/p>\n\n\n\n<p>\u6211\u53ef\u4ee5\u544a\u8a34\u4f60\u7684\u662f\uff1a\u300c\u963f\u8afe\u80a9\u63a8\u5c0d\u65bc\u80a9\u8180\u662f\u6709\u4e00\u5b9a\u98a8\u96aa\u5b58\u5728\u7684\u300d\uff0c\u4f46\u4f60\u53ef\u4ee5\u900f\u904e\u5b78\u7fd2\u6b63\u78ba\u52d5\u4f5c\uff0c\u4f86\u907f\u514d\u53d7\u50b7\u98a8\u96aa\uff01\u751a\u81f3\u589e\u52a0\u8a13\u7df4\u6548\u76ca<\/p>\n\n\n\n<p>\u3000\u3000\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 href=\"https:\/\/www.benchmarkemail.com\/email-marketing?utm_source=usersignupforms&amp;utm_medium=customers&amp;utm_campaign=usersignupforms\" target=\"_new\" style=\"text-decoration:none;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\" rel=\"noopener\">Email Marketing <\/a> by Benchmark<\/div><\/noscript>\n<!-- END: Benchmark Email Signup Form Code -->\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/forms.gle\/ccu2GMwQQoVoNgQs8\" target=\"_blank\" rel=\"noreferrer noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-660b53b0a950d\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-660b53b0a950d\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/physicfit.com\/arnold-press\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%EF%BC%9F%E6%98%AF%E8%AA%B0%E7%99%BC%E6%98%8E%E7%9A%84%E5%8B%95%E4%BD%9C%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u963f\u8afe\u80a9\u63a8\uff1f\u662f\u8ab0\u767c\u660e\u7684\u52d5\u4f5c\uff1f\">1. \u4ec0\u9ebc\u662f\u963f\u8afe\u80a9\u63a8\uff1f\u662f\u8ab0\u767c\u660e\u7684\u52d5\u4f5c\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/arnold-press\/#2_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E8%A3%A1%EF%BC%9F%E8%A8%93%E7%B7%B4%E8%82%8C%E7%BE%A4\" title=\"2. \u963f\u8afe\u80a9\u63a8\u53ef\u4ee5\u7df4\u5230\u54ea\u88e1\uff1f\u8a13\u7df4\u808c\u7fa4\">2. \u963f\u8afe\u80a9\u63a8\u53ef\u4ee5\u7df4\u5230\u54ea\u88e1\uff1f\u8a13\u7df4\u808c\u7fa4<\/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\/arnold-press\/#3_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8_vs_%E4%B8%80%E8%88%AC%E8%82%A9%E6%8E%A8\" title=\"3. \u963f\u8afe\u80a9\u63a8 vs \u4e00\u822c\u80a9\u63a8\">3. \u963f\u8afe\u80a9\u63a8 vs \u4e00\u822c\u80a9\u63a8<\/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\/arnold-press\/#4_%E7%B7%B4%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E3%80%8C%E4%B8%8D%E3%80%8D%E9%81%A9%E5%90%88%EF%BC%9F\" title=\"4. \u7df4\u963f\u8afe\u80a9\u63a8\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u300c\u4e0d\u300d\u9069\u5408\uff1f\">4. \u7df4\u963f\u8afe\u80a9\u63a8\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u300c\u4e0d\u300d\u9069\u5408\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\/arnold-press\/#5_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"5. \u963f\u8afe\u80a9\u63a8\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">5. \u963f\u8afe\u80a9\u63a8\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/arnold-press\/#Step1_%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E5%90%88%E9%81%A9%E7%9A%84%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step1. \u5982\u4f55\u6311\u9078\u5408\u9069\u7684\u963f\u8afe\u80a9\u63a8\u91cd\u91cf\uff1f\">Step1. \u5982\u4f55\u6311\u9078\u5408\u9069\u7684\u963f\u8afe\u80a9\u63a8\u91cd\u91cf\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/arnold-press\/#Step2_%E8%B5%B7%E5%A7%8B%E4%BD%8D%E7%BD%AE%E8%A6%81%E5%A4%9A%E9%AB%98%EF%BC%9F%E6%89%8B%E9%83%A8%E5%A7%BF%E5%8B%A2%E6%80%8E%E9%BA%BC%E6%93%BA%EF%BC%9F\" title=\"Step2. \u8d77\u59cb\u4f4d\u7f6e\u8981\u591a\u9ad8\uff1f\u624b\u90e8\u59ff\u52e2\u600e\u9ebc\u64fa\uff1f\">Step2. \u8d77\u59cb\u4f4d\u7f6e\u8981\u591a\u9ad8\uff1f\u624b\u90e8\u59ff\u52e2\u600e\u9ebc\u64fa\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/arnold-press\/#Step3_%E5%8B%95%E4%BD%9C%E9%96%8B%E5%A7%8B%E5%89%8D%E8%A6%81%E5%81%9A%E5%A5%BD%E5%93%AA%E4%BA%9B%E6%BA%96%E5%82%99%EF%BC%9F%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2\" title=\"Step3. \u52d5\u4f5c\u958b\u59cb\u524d\u8981\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f\u9810\u5099\u59ff\u52e2\">Step3. \u52d5\u4f5c\u958b\u59cb\u524d\u8981\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f\u9810\u5099\u59ff\u52e2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/arnold-press\/#Step4_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%88%B0%E5%BA%95%E8%A6%81%E6%80%8E%E9%BA%BC%E6%8E%A8%EF%BC%9F%E6%8E%A8%E5%A4%9A%E9%AB%98%EF%BC%9F\" title=\"Step4. \u963f\u8afe\u80a9\u63a8\u5230\u5e95\u8981\u600e\u9ebc\u63a8\uff1f\u63a8\u591a\u9ad8\uff1f\">Step4. \u963f\u8afe\u80a9\u63a8\u5230\u5e95\u8981\u600e\u9ebc\u63a8\uff1f\u63a8\u591a\u9ad8\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/arnold-press\/#Step5_%E4%B8%8B%E6%94%BE%E6%99%82%E8%A6%81%E6%94%BE%E5%A4%9A%E4%BD%8E%EF%BC%9F%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8\" title=\"Step5. \u4e0b\u653e\u6642\u8981\u653e\u591a\u4f4e\uff1f\u5b8c\u6210\u4e00\u4e0b\u963f\u8afe\u80a9\u63a8\">Step5. \u4e0b\u653e\u6642\u8981\u653e\u591a\u4f4e\uff1f\u5b8c\u6210\u4e00\u4e0b\u963f\u8afe\u80a9\u63a8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/arnold-press\/#6_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E4%B8%8A%E6%8E%A8%E6%99%82%EF%BC%8C%E6%8B%B3%E7%9C%BC%E5%90%91%E5%85%A7\" title=\"6. \u963f\u8afe\u80a9\u63a8\u5c0f\u6280\u5de7\uff1a\u4e0a\u63a8\u6642\uff0c\u62f3\u773c\u5411\u5167\">6. \u963f\u8afe\u80a9\u63a8\u5c0f\u6280\u5de7\uff1a\u4e0a\u63a8\u6642\uff0c\u62f3\u773c\u5411\u5167<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/arnold-press\/#7_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"7. \u963f\u8afe\u80a9\u63a8\uff13\u500b\u5e38\u898b\u932f\u8aa4\">7. \u963f\u8afe\u80a9\u63a8\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/arnold-press\/#%E2%9D%B6_%E5%88%BB%E6%84%8F%E5%B0%87%E6%89%8B%E8%82%98%E9%9D%A0%E8%BF%91\" title=\"\u2776 \u523b\u610f\u5c07\u624b\u8098\u9760\u8fd1\">\u2776 \u523b\u610f\u5c07\u624b\u8098\u9760\u8fd1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/arnold-press\/#%E2%9D%B7_%E5%8B%95%E7%A8%8B%E9%8C%AF%E8%AA%A4\" title=\"\u2777 \u52d5\u7a0b\u932f\u8aa4\">\u2777 \u52d5\u7a0b\u932f\u8aa4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/arnold-press\/#%E2%9D%B8_%E6%89%8B%E8%87%82%E5%90%91%E5%89%8D%E6%8E%89\" title=\"\u2778 \u624b\u81c2\u5411\u524d\u6389\">\u2778 \u624b\u81c2\u5411\u524d\u6389<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/arnold-press\/#8_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\" title=\"8. \u963f\u8afe\u80a9\u63a8\u5e38\u898b\u554f\u984c &#8211; FAQ\">8. \u963f\u8afe\u80a9\u63a8\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-17\" href=\"https:\/\/physicfit.com\/arnold-press\/#Q1%EF%BC%9A%E6%88%91%E5%88%B0%E5%BA%95%E8%A9%B2%E5%81%9A%E4%B8%80%E8%88%AC%E8%82%A9%E6%8E%A8%EF%BC%9F%E9%82%84%E6%98%AF%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%EF%BC%9F\" title=\"Q1\uff1a\u6211\u5230\u5e95\u8a72\u505a\u4e00\u822c\u80a9\u63a8\uff1f\u9084\u662f\u963f\u8afe\u80a9\u63a8\uff1f\">Q1\uff1a\u6211\u5230\u5e95\u8a72\u505a\u4e00\u822c\u80a9\u63a8\uff1f\u9084\u662f\u963f\u8afe\u80a9\u63a8\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/arnold-press\/#Q2%EF%BC%9A%E5%A6%82%E6%9E%9C%E6%88%91%E8%A6%81%E6%8A%8A%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E6%94%BE%E5%88%B0%E8%8F%9C%E5%96%AE%E4%B8%AD%EF%BC%8C%E9%A0%86%E5%BA%8F%E8%A9%B2%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\" title=\"Q2\uff1a\u5982\u679c\u6211\u8981\u628a\u963f\u8afe\u80a9\u63a8\u653e\u5230\u83dc\u55ae\u4e2d\uff0c\u9806\u5e8f\u8a72\u600e\u9ebc\u5b89\u6392\uff1f\">Q2\uff1a\u5982\u679c\u6211\u8981\u628a\u963f\u8afe\u80a9\u63a8\u653e\u5230\u83dc\u55ae\u4e2d\uff0c\u9806\u5e8f\u8a72\u600e\u9ebc\u5b89\u6392\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/arnold-press\/#Q3%EF%BC%9A%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E7%9A%84%E7%B5%84%E6%95%B8%E3%80%81%E6%AC%A1%E6%95%B8%E8%A6%81%E5%A4%9A%E5%B0%91%EF%BC%9F\" title=\"Q3\uff1a\u963f\u8afe\u80a9\u63a8\u7684\u7d44\u6578\u3001\u6b21\u6578\u8981\u591a\u5c11\uff1f\">Q3\uff1a\u963f\u8afe\u80a9\u63a8\u7684\u7d44\u6578\u3001\u6b21\u6578\u8981\u591a\u5c11\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/arnold-press\/#Q4%EF%BC%9A%E6%AF%8F%E6%AC%A1%E5%81%9A%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E7%AD%8B%E5%A5%BD%E5%83%8F%E9%83%BD%E6%9C%89%E7%A8%AE%E8%A2%AB%E6%8B%89%E5%88%B0%E7%9A%84%E6%84%9F%E8%A6%BA%EF%BC%9F\" title=\"Q4\uff1a\u6bcf\u6b21\u505a\u963f\u8afe\u80a9\u63a8\u6642\uff0c\u7b4b\u597d\u50cf\u90fd\u6709\u7a2e\u88ab\u62c9\u5230\u7684\u611f\u89ba\uff1f\">Q4\uff1a\u6bcf\u6b21\u505a\u963f\u8afe\u80a9\u63a8\u6642\uff0c\u7b4b\u597d\u50cf\u90fd\u6709\u7a2e\u88ab\u62c9\u5230\u7684\u611f\u89ba\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/arnold-press\/#Q5%EF%BC%9A_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%B0%8D%E6%96%BC%E8%82%A9%E8%86%80%E6%9C%83%E6%9C%89%E4%B8%8D%E5%A5%BD%E7%9A%84%E5%BD%B1%E9%9F%BF%E5%97%8E%EF%BC%9F%E8%82%A9%E5%A4%BE%E6%93%A0%EF%BC%9F\" title=\"Q5\uff1a \u963f\u8afe\u80a9\u63a8\u5c0d\u65bc\u80a9\u8180\u6703\u6709\u4e0d\u597d\u7684\u5f71\u97ff\u55ce\uff1f\u80a9\u593e\u64e0\uff1f\">Q5\uff1a \u963f\u8afe\u80a9\u63a8\u5c0d\u65bc\u80a9\u8180\u6703\u6709\u4e0d\u597d\u7684\u5f71\u97ff\u55ce\uff1f\u80a9\u593e\u64e0\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/arnold-press\/#Q6%EF%BC%9A%E6%88%91%E8%A9%B2%E7%94%A8%E7%AB%99%E5%A7%BF%EF%BC%9F%E9%82%84%E6%98%AF%E5%9D%90%E5%A7%BF%E9%80%B2%E8%A1%8C%EF%BC%9F\" title=\"Q6\uff1a\u6211\u8a72\u7528\u7ad9\u59ff\uff1f\u9084\u662f\u5750\u59ff\u9032\u884c\uff1f\">Q6\uff1a\u6211\u8a72\u7528\u7ad9\u59ff\uff1f\u9084\u662f\u5750\u59ff\u9032\u884c\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/arnold-press\/#Q7%EF%BC%9A%E4%B8%80%E5%AE%9A%E8%A6%81%E5%81%9A%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%97%8E%EF%BC%9F\" title=\"Q7\uff1a\u4e00\u5b9a\u8981\u505a\u963f\u8afe\u80a9\u63a8\u55ce\uff1f\">Q7\uff1a\u4e00\u5b9a\u8981\u505a\u963f\u8afe\u80a9\u63a8\u55ce\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/arnold-press\/#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-25\" href=\"https:\/\/physicfit.com\/arnold-press\/#%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-26\" href=\"https:\/\/physicfit.com\/arnold-press\/#%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-27\" href=\"https:\/\/physicfit.com\/arnold-press\/#%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-28\" href=\"https:\/\/physicfit.com\/arnold-press\/#%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-29\" href=\"https:\/\/physicfit.com\/arnold-press\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BB%80%E9%BA%BC%E6%98%AF%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%EF%BC%9F%E6%98%AF%E8%AA%B0%E7%99%BC%E6%98%8E%E7%9A%84%E5%8B%95%E4%BD%9C%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u963f\u8afe\u80a9\u63a8\uff1f\u662f\u8ab0\u767c\u660e\u7684\u52d5\u4f5c\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\/arnold-press.jpg\" alt=\"\u4ec0\u9ebc\u662f\u963f\u8afe\u80a9\u63a8\uff1f\u662f\u8ab0\u767c\u660e\u7684\u52d5\u4f5c\uff1f\" class=\"wp-image-5648\" width=\"382\" height=\"243\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold-press.jpg 471w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold-press-300x191.jpg 300w\" sizes=\"(max-width: 382px) 100vw, 382px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.bodybuilding.com\/exercises\/arnold-dumbbell-press\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.bodybuilding.com\/exercises\/arnold-dumbbell-press\">\u963f\u8afe\u80a9\u63a8<\/a><\/strong>\uff0c<strong>Arnold Press<\/strong>\uff0c\u662f\u75311970\u5e74\u4ee3\u7684\u5065\u7f8e\u9738\u4e3b &#8211; <strong>Arnold Schwarzenegger<\/strong> \u6240\u767c\u660e\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u7576\u521d\u4e4b\u6240\u4ee5\u6703\u767c\u660e\u300c\u963f\u8afe\u80a9\u63a8\u300d\u9019\u500b\u52d5\u4f5c\uff0c\u4e00\u65b9\u9762\u662f\u963f\u8afe\u60f3\u8981\u52a0\u5f37\u81ea\u5df1\u7684\u80a9\u8180\uff0c\u53e6\u4e00\u65b9\u9762\u662f\u4ed6\u767c\u73fe<a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\">\u4e00\u822c\u80a9\u63a8<\/a>\u5c0d\u65bc<strong>\u524d\u675f<\/strong>\u7684\u523a\u6fc0\u6bd4\u8f03\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\/arnold.png\" alt=\"\u3010\u963f\u8afe\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6703\u6709\u80a9\u593e\u64e0\u7684\u98a8\u96aa\u55ce\uff1f\u7d93\u5178\u50b3\u5947\u7df4\u80a9\u52d5\u4f5c\uff01\u5b8c\u6574\u6559\u5b78\" class=\"wp-image-5651\" width=\"290\" height=\"290\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold.png 340w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold-150x150.png 150w\" sizes=\"(max-width: 290px) 100vw, 290px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f46\u52a0\u5165\u624b\u638c\u65cb\u8f49\u7684\u52d5\u4f5c\u5f8c\uff0c\u80a9\u63a8\u53ef\u4ee5\u523a\u6fc0\u5230\u7684\u89d2\u5ea6\u8b8a\u591a\u4e86\uff01\u9664\u4e86\u5f35\u529b\u53ef\u4ee5\u5ef6\u4f38\u5230\u80a9\u8180\u5f8c\u675f\u4ee5\u5916\uff0c\u9084\u80fd\u523a\u6fc0\u5230\u66f4\u591a\u4e0d\u540c\u89d2\u5ea6\u7684\u808c\u7e96\u7dad<\/p>\n\n\n\n<p>\u66f4\u6709\u5f88\u591a\u4eba\u8a8d\u70ba\uff0c\u963f\u8afe\u7684\u80a9\u8180\u4e4b\u6240\u4ee5\u53ef\u4ee5\u9019\u9ebc\u5927\u3001\u9019\u9ebc\u5bec\uff0c\u5c31\u662f\u56e0\u70ba\u4ed6\u52a0\u5165\u4e86\u963f\u8afe\u80a9\u63a8\u9019\u500b\u52d5\u4f5c\uff0c\u56e0\u6b64\u5ee3\u70ba\u5927\u5bb6\u5b78\u7fd2\u3001\u6548\u4eff<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b Arnold press \u548c Scott press \u662f\u5f88\u76f8\u50cf\u7684\u52d5\u4f5c\uff0c\u4f46\u4e0d\u662f\u540c\u4e00\u7a2e\u52d5\u4f5c\uff1bScott press \u7684\u884c\u7a0b\u66f4\u77ed\uff0c\u66f4\u50be\u5411\u7206\u767c\u8a13\u7df4<\/span><\/strong><\/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=\"2_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E8%A3%A1%EF%BC%9F%E8%A8%93%E7%B7%B4%E8%82%8C%E7%BE%A4\"><\/span><strong>2. \u963f\u8afe\u80a9\u63a8\u53ef\u4ee5\u7df4\u5230\u54ea\u88e1\uff1f\u8a13\u7df4\u808c\u7fa4<\/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\/arnold-press-muscle.jpg\" alt=\"\u963f\u8afe\u80a9\u63a8\u53ef\u4ee5\u7df4\u5230\u54ea\u88e1\uff1f\u8a13\u7df4\u808c\u7fa4\" class=\"wp-image-5692\" width=\"356\" height=\"270\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold-press-muscle.jpg 422w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold-press-muscle-300x227.jpg 300w\" sizes=\"(max-width: 356px) 100vw, 356px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5225\u770b\u9019\u500b\u52d5\u4f5c\u53ea\u662f\u5750\u5728\u90a3\u88e1\u80a9\u63a8\u800c\u5df2\uff0c\u963f\u8afe\u80a9\u63a8\u53ef\u4ee5\u7b97\u662f\u4e00\u7a2e\u300c\u8907\u5408\u5f0f\u300d\u52d5\u4f5c\uff0c\u4e5f\u5c31\u662f\u9700\u8981\u591a\u500b\u808c\u7fa4\u540c\u6642\u767c\u529b\u4f86\u5b8c\u6210<\/p>\n\n\n\n<p>\u4e3b\u8981\u7684\u8a13\u7df4\u808c\u7fa4\u70ba\u80a9\u8180\uff0c\u5305\u62ec\u4f60\u7684\uff1a\u4e09\u89d2\u808c\u524d\u675f\u3001\u4e2d\u675f\u3001\u5f8c\u675f\uff1b\u524d\u675f\u3001\u4e2d\u675f\u7684\u767c\u529b\u611f\u53d7\u5ea6\u5c45\u591a\uff01\u5f8c\u675f\u7565\u5c11 (\u4f46\u9084\u662f\u6709)<\/p>\n\n\n\n<p>\u52d5\u4f5c\u904e\u7a0b\u4e2d\uff0c\u4f60\u7684\u4e8c\u982d\u808c\u3001\u4e09\u982d\u808c\u3001\u659c\u65b9\u808c\u5fc5\u9808\u8ddf\u8457\u51fa\u529b\uff0c\u7a69\u56fa\u6574\u500b\u4e0a\u80a2\u52d5\u4f5c\uff1b\u66f4\u91cd\u8981\u7684\u662f<strong>\u6838\u5fc3<\/strong>\u7684\u7a69\u5b9a\uff01\u907f\u514d\u8eab\u9ad4\u524d\u5f8c\u6416\u6643<\/p>\n\n\n\n<p>\u4e00\u822c\u963f\u8afe\u80a9\u63a8\u4e5f\u53ef\u4ee5\u5206\u6210\u7ad9\u59ff\u3001\u5750\u59ff\uff0c\u4e0d\u904e\u672c\u6587\u7684\u4ecb\u7d39\u4e3b\u8ef8\u6703\u653e\u5728\u300c<strong>\u5750\u59ff<\/strong>\u300d\u7684\u963f\u8afe\u80a9\u63a8\u4e0a\uff0c\u76f8\u5c0d\u4e5f\u6bd4\u8f03\u7121\u6cd5\u5229\u7528\u817f\u90e8\u501f\u529b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8_vs_%E4%B8%80%E8%88%AC%E8%82%A9%E6%8E%A8\"><\/span><strong>3. \u963f\u8afe\u80a9\u63a8 vs \u4e00\u822c\u80a9\u63a8<\/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\/\u4e00\u822c-\u8afe-1.jpg\" alt=\"\u963f\u8afe\u80a9\u63a8 vs \u4e00\u822c\u80a9\u63a8\" class=\"wp-image-5695\" width=\"707\" height=\"264\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4e00\u822c-\u8afe-1.jpg 979w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4e00\u822c-\u8afe-1-300x112.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u4e00\u822c-\u8afe-1-768x287.jpg 768w\" sizes=\"(max-width: 707px) 100vw, 707px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e00\u5982\u5f80\u5e38\uff0c\u9019\u6b21\u6211\u5011\u4e00\u6a23\u628a\u5169\u7a2e\u4e0d\u540c\u7684\u52d5\u4f5c\uff1a\u963f\u8afe\u80a9\u63a8\u3001\u4e00\u822c\u80a9\u63a8\uff0c\u505a\u6210\u8868\u683c\u5f62\u5f0f\u4f86\u5c0d\u6bd4\uff0c\u65b9\u4fbf\u4f60\u66f4\u4e86\u89e3\u5176\u4e2d\u5dee\u7570<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u963f\u8afe\u80a9\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u822c\u80a9\u63a8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8d77\u59cb\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u80f8\u3001\u4e0b\u5df4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u982d\u90e8\u5169\u5074<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u6a21\u5f0f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u624b\u90e8\u65cb\u8f49<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u76f4\u4e0a\u76f4\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u7bc4\u570d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u884c\u7a0b\u8f03\u9577<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u884c\u7a0b\u8f03\u77ed<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u5f35\u529b\u7dad\u6301<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6642\u9593\u8f03\u9577<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6642\u9593\u8f03\u77ed<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8a13\u7df4\u90e8\u4f4d<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a9\u8180\u524d\u3001\u4e2d\u3001\u5f8c\u675f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a9\u8180\u524d\u3001\u4e2d\u675f\u5c45\u591a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4f7f\u7528\u91cd\u91cf<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u8f15<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u91cd<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4f7f\u7528\u5668\u6750<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u53ea\u80fd\u7528\u555e\u9234<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u555e\u9234\u3001\u69d3\u9234<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u512a\u9ede<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u5f35\u529b\u6301\u7e8c\u7dad\u6301<br>2. \u80a9\u8180\u53ef\u4ee5\u5b8c\u6574\u523a\u6fc0<br>3. \u91cd\u91cf\u4e0d\u6703\u4f7f\u7528\u904e\u91cd<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u4e0a\u624b\u96e3\u5ea6\u8f03\u4f4e<br>2. \u91cd\u91cf\u53ef\u4ee5\u4f7f\u7528\u8f03\u91cd<br>3. \u95dc\u7bc0\u53d7\u50b7\u98a8\u96aa\u8f03\u5c0f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7f3a\u9ede<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u5bb9\u6613\u9020\u6210\u80a9\u593e\u64e0<br>2. \u5c0d\u65bc\u624b\u8155\u58d3\u529b\u5927<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u523a\u6fc0\u808c\u7fa4\u8f03\u53d7\u9650<br>2. \u5927\u91cd\u91cf\u8d77\u69d3\u8f03\u56f0\u96e3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u96d6\u7136\u90fd\u662f\u80a9\u63a8\uff0c\u4f46\u963f\u8afe\u80a9\u63a8\u3001\u4e00\u822c\u555e\u9234\u80a9\u63a8\u7684\u52d5\u4f5c\u6a21\u5f0f\u53ef\u662f\u622a\u7136\u4e0d\u540c\u7684\uff01\u9664\u4e86\u52a0\u5165\u624b\u8155\u65cb\u8f49\uff0c\u8d77\u59cb\u4f4d\u7f6e\u4e5f\u4e0d\u4e00\u6a23<\/p>\n\n\n\n<p>\u56e0\u6b64\u963f\u8afe\u80a9\u63a8\u6703\u8b1b\u7a76\u4f60\u7684\u624b\u90e8\u7a69\u5b9a\u6027\uff0c\u4e0d\u5149\u53ea\u662f\u80a9\u8180\u7684\u529b\u91cf\u800c\u5df2\uff1b\u65e2\u7136\u624b\u8981\u51fa\u66f4\u591a\u529b\u6c23\u4f86\u7a69\u5b9a\uff0c\u4f7f\u7528\u91cd\u91cf\u81ea\u7136\u4e5f\u7121\u6cd5\u592a\u91cd<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u4f60\u5728\u505a\u963f\u8afe\u80a9\u63a8\u7684\u6574\u500b\u904e\u7a0b\u4e2d\uff0c\u80a9\u8180\u90fd\u662f\u4e0d\u80fd\u4f11\u606f\u7684\uff0c\u56e0\u6b64\u6301\u7e8c\u5f35\u529b(<strong>\u4ee3\u8b1d\u58d3\u529b<\/strong>)\u6703\u7279\u5225\u5f37\uff0c\u66f4\u9069\u5408\u653e\u5728\u8a13\u7df4\u7684\u7d50\u5c3e (\u529b\u7aed\u8a13\u7df4)<\/p>\n\n\n\n<p>\u4f60\u8aaa\uff1a\u300c\u624b\u8155\u65cb\u8f49\u4e0d\u6703\u6709\u80a9\u593e\u64e0\u3001\u624b\u8155\u554f\u984c\u55ce\uff1f\u300d\uff0c\u9084\u771f\u7684\u6709\u53ef\u80fd\uff01\u56e0\u6b64\u963f\u8afe\u80a9\u63a8\u4e5f\u53ef\u4ee5\u8aaa\u662f\u975e\u5e38\u9700\u8981\u6280\u5de7\uff0c\u4e14\u4e0d\u4e00\u5b9a\u6bcf\u500b\u4eba\u90fd\u9069\u5408\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\uff03\u4e00\u822c\u80a9\u63a8\u884c\u7a0b<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/28O1vA\" 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><strong>\uff03\u963f\u8afe\u80a9\u63a8\u884c\u7a0b<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/k2DOZv\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u900f\u904e\u4ee5\u4e0a\u5169\u7a2e\u80a9\u63a8\u7684\u5f71\u7247\u5c0d\u6bd4\uff0c\u4f60\u53ef\u4ee5\u767c\u73fe\u52a0\u5165\u65cb\u8f49\u52d5\u4f5c\u5f8c\uff0c\u80a9\u63a8\u884c\u7a0b\u660e\u986f\u589e\u52a0\uff0c\u9019\u4e5f\u963f\u8afe\u80a9\u63a8\u7684\u512a\u52e2\u4e4b\u4e00<\/p>\n\n\n\n<p>\u3000\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=\"4_%E7%B7%B4%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E3%80%8C%E4%B8%8D%E3%80%8D%E9%81%A9%E5%90%88%EF%BC%9F\"><\/span><strong>4. \u7df4\u963f\u8afe\u80a9\u63a8\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u300c\u4e0d\u300d\u9069\u5408\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold-benefit.jpg\" alt=\"\u7df4\u963f\u8afe\u80a9\u63a8\u6709\u54ea\u4e9b\u597d\u8655\uff1f\" class=\"wp-image-5696\" width=\"536\" height=\"296\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold-benefit.jpg 552w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/arnold-benefit-300x166.jpg 300w\" sizes=\"(max-width: 536px) 100vw, 536px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7df4\u963f\u8afe\u80a9\u63a8\u5230\u5e95\u6709\u4ec0\u9ebc\u597d\u8655\u5462\uff1f\u70ba\u4ec0\u9ebc\u6211\u8981\u7df4\u9019\u500b\u52d5\u4f5c\uff1f\u4ee5\u4e0b\u7e3d\u7d50\uff15\u9ede\u597d\u8655\uff1a<\/p>\n\n\n\n<ul><li>\u540c\u6642\u8a13\u7df4\u5230\u6574\u500b\u80a9\u8180\uff0c\u8a13\u7df4\u6548\u76ca\u5927<\/li><li>\u53ef\u4ee5\u52a0\u5f37\u8a13\u7df4\u4e2d\u300c\u63a8\u300d\u7684\u52d5\u4f5c\u80fd\u529b<\/li><li>\u8f03\u96e3\u7528\u7206\u767c\u529b\u5e36\u52d5\uff0c\u66f4\u80fd\u5c08\u6ce8\u8a13\u7df4\u80a9\u8180<\/li><li>\u5c0d\u65bc\u80cc\u90e8\u3001\u6838\u5fc3\u7684\u7a69\u5b9a\u66f4\u8981\u6c42\uff0c\u9593\u63a5\u8a13\u7df4<\/li><li>\u5f35\u529b\u7dad\u6301\u6642\u9593\u66f4\u4e45\uff0c\u53ef\u4ee5\u589e\u52a0\u4ee3\u8b1d\u58d3\u529b (\u808c\u80a5\u5927)<\/li><\/ul>\n\n\n\n<p>\u6487\u9664\u4e00\u822c\u80a9\u63a8\u90fd\u6709\u7684\u8a13\u7df4\u597d\u8655\u4e0d\u8ac7\uff0c\u963f\u8afe\u80a9\u63a8\u66f4\u591a\u51fa\u4e86\uff15\u500b\u512a\u9ede<\/p>\n\n\n\n<p>\u524d\u9762\u8aaa\u5230\uff0c\u963f\u8afe\u80a9\u63a8\u662f\u8907\u5408\u5f0f\u52d5\u4f5c\uff0c\u540c\u6642\u52a0\u5165\u624b\u8155\u65cb\u8f49\uff0c\u56e0\u6b64\u9700\u8981\u66f4\u591a\u4e0a\u80a2\u7684\u7a69\u5b9a\u6027\uff0c\u6838\u5fc3\u4e5f\u80fd\u85c9\u6b64\u8a13\u7df4\u5230<\/p>\n\n\n\n<p>\u4e0d\u9700\u8981\u592a\u91cd\u7684\u91cd\u91cf\uff0c\u6574\u500b\u904e\u7a0b\u4e2d\u90fd\u80fd\u4fdd\u6709\u80a9\u8180\u7684\u5f35\u529b\uff0c\u800c\u4ee3\u8b1d\u58d3\u529b\u66f4\u662f\u808c\u80a5\u5927\u7684\u539f\u7406\u4e4b\u4e00\uff01\u4e26\u4e0d\u662f\u53ea\u6709\u5927\u91cd\u91cf\u80fd\u8b93\u808c\u8089\u589e\u9577<\/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\/who-suit.jpg\" alt=\"\u54ea\u4e9b\u4eba\u300c\u4e0d\u300d\u9069\u5408\u505a\u963f\u8afe\u80a9\u63a8\uff1f\" class=\"wp-image-5697\" width=\"496\" height=\"278\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/who-suit.jpg 538w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/who-suit-300x168.jpg 300w\" sizes=\"(max-width: 496px) 100vw, 496px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u54ea\u4e9b\u4eba\u6bd4\u8f03\u300c\u4e0d\u300d\u9069\u5408\u505a\u963f\u8afe\u80a9\u63a8\u5462\uff1f<\/p>\n\n\n\n<ul><li>\u5065\u8eab\u65b0\u624b<\/li><li>\u624b\u8155\u53d7\u50b7<\/li><li>\u60a3\u6709\u80a9\u593e\u64e0\u75c7\u72c0<\/li><li>\u80a9\u8180\u5df2\u7d93\u51fa\u73fe\u554f\u984c<\/li><\/ul>\n\n\n\n<p>\u963f\u8afe\u80a9\u63a8\u9019\u500b\u52d5\u4f5c\uff0c\u5176\u5be6\u4e0d\u592a\u5efa\u8b70\u525b\u63a5\u89f8\u5065\u8eab\u7684\u65b0\u624b\u7df4\u7fd2\uff0c\u56e0\u70ba\u771f\u7684\u9700\u8981\u975e\u5e38\u591a\u795e\u7d93\u9023\u7d50\u3001\u52d5\u4f5c\u63a7\u5236\u624d\u53ef\u4ee5\u505a\u7684\u597d<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba (\u5305\u62ec\u4ee5\u524d\u7684\u6211)\uff0c\u56e0\u70ba\u770b\u5230\u7db2\u8def\u4e0a\u6709\u4eba\u5728\u6559\u600e\u9ebc\u505a\u963f\u8afe\u80a9\u63a8\uff0c\u5c31\u81ea\u5df1\u5728\u5bb6\u96a8\u4fbf\u6a21\u4eff\uff0c\u5c0e\u81f4\u932f\u8aa4\u767e\u51fa&#8230; \u5176\u5be6\u662f\u975e\u5e38\u5371\u96aa\u7684<\/p>\n\n\n\n<p>\u5efa\u8b70\u65b0\u624b\u5148\u5f9e\u4e00\u822c\u7684\u5750\u59ff\u555e\u9234\u80a9\u63a8\u958b\u59cb\u7df4\u7fd2\uff0c\u5b78\u7fd2\u600e\u9ebc\u63a7\u5236\u81ea\u5df1\u7684\u808c\u8089\uff1f\u600e\u9ebc\u6b63\u78ba\u9032\u884c\u63a8\u7684\u52d5\u4f5c\uff1f\u518d\u4f86\u6311\u6230\u963f\u8afe\u80a9\u63a8<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u80a9\u8180\u3001\u624b\u8155\u5df2\u7d93\u6709\u50b7\u7684\u4eba\uff0c\u4e5f\u975e\u5e38\u4e0d\u9069\u5408\u505a\u9019\u500b\u52d5\u4f5c\uff0c\u751a\u81f3\u9084\u6709\u52a0\u5287\u53d7\u50b7\u72c0\u6cc1\u7684\u53ef\u80fd\uff01\u53ef\u4ee5\u5148\u8a62\u554f\u91ab\u751f\u518d\u505a\u8a55\u4f30<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\"> \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><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u963f\u8afe\u80a9\u63a8\u6bd4\u8f03\u9069\u5408\u6709\u4e00\u5b9a\u8a13\u7df4\u7d93\u9a57\u3001\u60f3\u589e\u52a0\u8a13\u7df4\u96e3\u5ea6\u7684\u4eba<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>5. \u963f\u8afe\u80a9\u63a8\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u96c6\u7684\u91cd\u9ede\uff0cFocus\u5728<strong>\u5750\u59ff<\/strong>\u963f\u8afe\u80a9\u63a8\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u6311\u9078\u4e00\u500b\u9069\u5408\u7684\u963f\u8afe\u80a9\u63a8\u555e\u9234\u91cd\u91cf<\/strong><\/li><li><strong>\u8d77\u69d3\uff0c\u624b\u638c\u9762\u5411\u81ea\u5df1\u3001\u96d9\u624b\u81ea\u7136\u62ac\u8d77<\/strong><\/li><li><strong>\u78ba\u5b9a\u81ea\u5df1\u7684\u6838\u5fc3\u6709\u51fa\u529b\u3001\u8996\u7dda\u7dad\u6301\u524d\u65b9<\/strong><\/li><li><strong>\u5f9e\u96d9\u624b\u624b\u638c\u9762\u5411\u81ea\u5df1\u7684\u4f4d\u7f6e\uff0c\u5411\u5916\u3001\u5411\u4e0a\u9806\u9806\u8f49\u52d5\u81f3\u624b\u638c\u671d\u6b63\u524d\u65b9<\/strong><\/li><li><strong>\u9806\u8457\u539f\u8def\uff0c\u6162\u6162\u5c07\u555e\u9234\u8f49\u56de\u8d77\u59cb\u4f4d\u7f6e\uff0c\u96d9\u624b\u624b\u638c\u671d\u5411\u81ea\u5df1<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E5%90%88%E9%81%A9%E7%9A%84%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5982\u4f55\u6311\u9078\u5408\u9069\u7684\u963f\u8afe\u80a9\u63a8\u91cd\u91cf\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf.jpg\" alt=\"\u963f\u8afe\u80a9\u63a8\u6b65\u9a5f\u6559\u5b78 - 1\" class=\"wp-image-2784\" width=\"449\" height=\"316\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf.jpg 540w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/02\/\u555e\u9234\u91cd\u91cf-300x211.jpg 300w\" sizes=\"(max-width: 449px) 100vw, 449px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u662f\u65b0\u624b\uff0c\u6216\u662f\u6709\u4e00\u5b9a\u8a13\u7df4\u7d93\u9a57\u7684\u5065\u8eab\u5de8\u5de8\uff0c\u90fd\u4e0d\u9069\u5408\u7528\u963f\u8afe\u80a9\u63a8\u505a\u5f88\u91cd\u7684\u91cd\u91cf\uff01\u66f4\u4e0d\u8981\u8aaa3\uff5e5\u4e0b\u7684\u5927\u91cd\u91cf\u8a13\u7df4<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u7b2c\u4e00\u6b21\u63a5\u89f8\u963f\u8afe\u80a9\u63a8\u9019\u500b\u52d5\u4f5c\u3001\u6216\u662f\u525b\u5065\u8eab\u6c92\u591a\u4e45\u7684\u8a71\uff0c\u5efa\u8b70\u5f9e2.5\u516c\u65a4 or 5\u516c\u65a4\u7684\u555e\u9234\u958b\u59cb\u7df4\u7fd2<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u662f\u6709\u4e00\u5b9a\u8a13\u7df4\u7d93\u9a57\u3001\u4e00\u822c\u80a9\u63a8\u4e5f\u80fd\u505a\u523030\u516c\u65a4\u4ee5\u4e0a\u7684\u8a71\uff0c\u53ef\u4ee5\u5f9e12\uff5e15\u516c\u65a4\u7684\u555e\u9234\u958b\u59cb\u7df4\u7fd2<\/p>\n\n\n\n<p>\u81f3\u65bc\u4ecb\u65bc\u9019\u5169\u8005\u4e4b\u9593\u7684\u4eba\u600e\u9ebc\u8fa6\u5462\uff1f\u5efa\u8b70\u4f60\u53ef\u4ee5\u5f9e7.5\u516c\u65a4 or 10\u516c\u65a4\u7684\u555e\u9234\u958b\u59cb\u9032\u884c\u963f\u8afe\u80a9\u63a8<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E8%B5%B7%E5%A7%8B%E4%BD%8D%E7%BD%AE%E8%A6%81%E5%A4%9A%E9%AB%98%EF%BC%9F%E6%89%8B%E9%83%A8%E5%A7%BF%E5%8B%A2%E6%80%8E%E9%BA%BC%E6%93%BA%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u8d77\u59cb\u4f4d\u7f6e\u8981\u591a\u9ad8\uff1f\u624b\u90e8\u59ff\u52e2\u600e\u9ebc\u64fa\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/mqGM3G\" 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>\u81e5\u63a8\u6905\u7684\u89d2\u5ea6\uff0c\u53ef\u4ee5\u9078\u64c790\u00b0\uff0c\u4e5f\u53ef\u4ee5\u9078\u64c7\u8abf\u6574\u81f3\u5782\u76f4\u518d\u5f80\u4e0b\u4e00\u683c\u7684\u89d2\u5ea6\uff0c\u5c0d\u65bc\u4f60\u7684\u80a9\u8180\u4e5f\u662f\u6bd4\u8f03\u8212\u670d\u7684 (<strong>\u500b\u4eba\u504f\u597d\u5f8c\u8005<\/strong>)<\/p>\n\n\n\n<p>\u8d77\u69d3\u65b9\u5f0f\u5176\u5be6\u5c31\u548c<a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-press\/\">\u555e\u9234\u81e5\u63a8<\/a>\u5f88\u50cf\uff0c\u53ea\u662f\u8b8a\u6210\u5750\u8457\uff0c\u800c\u4e0d\u662f\u8eba\u8457\uff1b\u5c07\u555e\u9234\u653e\u5728\u5927\u817f\u6700\u524d\u7aef\uff0c\u518d\u5229\u7528\u817f\u90e8\u4e0a\u8e6c\u7684\u529b\u91cf\u5c07\u555e\u9234\u62ac\u8d77<\/p>\n\n\n\n<p>\u81f3\u65bc\u624b\u8981\u600e\u9ebc\u64fa\uff1f\u6211\u8a8d\u70ba\u76f4\u63a5\u5c07\u555e\u9234\u5411\u4e0a\u8e6c\u8d77\u5f8c\u7684\u4f4d\u7f6e\uff0c\u5c31\u662f\u6700\u597d\u7684\u963f\u8afe\u80a9\u63a8\u8d77\u59cb\u4f4d\u7f6e\uff01\u4e0d\u8981\u518d\u523b\u610f\u5411\u5167\u3001\u5411\u5916\u79fb\u52d5\u624b\u81c2<\/p>\n\n\n\n<p>\u9ad8\u5ea6\u7d04\u5728\u4f60\u7684\u4e0b\u5df4\uff5e\u4e0a\u80f8\u9019\u500b\u4f4d\u7f6e\uff0c\u4e14\u524d\u81c2\u8cbc\u8fd1\u4f60\u7684\u4e8c\u982d\u808c\uff0c\u9019\u6a23\u7684\u963f\u8afe\u80a9\u63a8\u8d77\u59cb\u4f4d\u7f6e\u662f\u4f60\u6700\u8212\u670d\u3001\u624b\u8155\u58d3\u529b\u6700\u5c0f\u7684<\/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=\"Step3_%E5%8B%95%E4%BD%9C%E9%96%8B%E5%A7%8B%E5%89%8D%E8%A6%81%E5%81%9A%E5%A5%BD%E5%93%AA%E4%BA%9B%E6%BA%96%E5%82%99%EF%BC%9F%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u52d5\u4f5c\u958b\u59cb\u524d\u8981\u505a\u597d\u54ea\u4e9b\u6e96\u5099\uff1f\u9810\u5099\u59ff\u52e2<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u9810\u5099.jpg\" alt=\"\u963f\u8afe\u80a9\u63a8\u6b65\u9a5f\u6559\u5b78 - 3\" class=\"wp-image-5698\" width=\"699\" height=\"212\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u9810\u5099.jpg 919w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u9810\u5099-300x91.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u9810\u5099-768x233.jpg 768w\" sizes=\"(max-width: 699px) 100vw, 699px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5750\u59ff\u963f\u8afe\u80a9\u63a8\u7684\u9810\u5099\u59ff\u52e2\uff0c\u57fa\u672c\u4e0a\uff0c\u4e0b\u80a2\u7684\u90e8\u5206\u53ea\u8981\u5750\u597d\u6905\u588a\u3001\u4e0d\u8981\u6643\u4f86\u6643\u53bb\u5373\u53ef\uff0c\u6700\u5e38\u51fa\u73fe\u554f\u984c\u7684\u662f\u300c<strong>\u4e0a\u80a2<\/strong>\u300d\u90e8\u5206<\/p>\n\n\n\n<p>\u982d\u90e8\u4e0d\u8981\u523b\u610f\u4e0a\u4ef0\u3001\u5411\u4e0b\u770b\uff0c\u8996\u7dda\u7dad\u6301\u5728\u6b63\u524d\u65b9 (\u81ea\u7136\u633a\u80f8)\uff1b\u5207\u8a18\u80cc\u90e8\u7684\u90e8\u5206\uff01\u4e0d\u8981\u6574\u500b\u8cbc\u5e73\u6905\u80cc\uff0c\u5c24\u5176\u4e0a\u80cc<\/p>\n\n\n\n<p>\u4e00\u4f46\u4f60\u628a\u6574\u500b\u80cc\u90e8\u8cbc\u5e73\u6905\u80cc\uff0c\u5f35\u529b\u5c31\u5f88\u6709\u53ef\u80fd\u8f49\u79fb\u5230\u4e0a\u80f8\u53bb\uff0c\u70ba\u4e86\u8b93\u5f35\u529b\u7dad\u6301\u5728\u80a9\u8180\uff0c\u56e0\u6b64\u4e2d\u4e0b\u80cc\u8cbc\u5e73\u6905\u80cc\u5373\u53ef<\/p>\n\n\n\n<p>\u624b\u8155\u7684\u90e8\u5206\uff0c\u8981\u6ce8\u610f\u81ea\u5df1\u6709\u6c92\u6709\u5411\u524d\u51f9\u6298\u3001\u5411\u5167\u8f49\u52d5\uff0c\u907f\u514d\u624b\u8155\u627f\u53d7\u904e\u591a\u58d3\u529b\uff0c\u8981\u8b93\u91cd\u91cf\u5782\u76f4\u843d\u5728\u4f60\u7684\u524d\u81c2\u4e0a<\/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\/01\/\u81e5\u63a8-\u624b\u8155.jpg\" alt=\"\u963f\u8afe\u80a9\u63a8\u6b65\u9a5f\u6559\u5b78 - \u624b\u90e8\u59ff\u52e2\" class=\"wp-image-2294\" width=\"400\" height=\"136\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155.jpg 337w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/01\/\u81e5\u63a8-\u624b\u8155-300x101.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5c31\u548c<a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u81e5\u63a8<\/a>\u7684\u63e1\u69d3\u59ff\u52e2\u4e00\u6a23\uff0c\u76e1\u53ef\u80fd\u8b93\u91cd\u91cf\u5782\u76f4\u843d\u5728\u4f60\u7684\u524d\u81c2\u4e0a\uff0c\u5411\u524d\u6216\u5411\u5f8c\u51f9\u6298\u90fd\u5f88\u6709\u53ef\u80fd\u9020\u6210\u624b\u8155\u7684\u50b7\u5bb3<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%88%B0%E5%BA%95%E8%A6%81%E6%80%8E%E9%BA%BC%E6%8E%A8%EF%BC%9F%E6%8E%A8%E5%A4%9A%E9%AB%98%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u963f\u8afe\u80a9\u63a8\u5230\u5e95\u8981\u600e\u9ebc\u63a8\uff1f\u63a8\u591a\u9ad8\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/wjo-pZ7VAQ\" 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>\u9810\u5099\u59ff\u52e2\u505a\u597d\u4e4b\u5f8c\uff0c\u63a5\u4e0b\u4f86\u4f60\u8981\u60f3\u50cf\uff1a\u300c\u81ea\u5df1\u7684\u624b\u638c\u5f9e\u96d9\u624b\u9762\u5411\u81ea\u5df1 \u2192 \u96d9\u624b\u624b\u638c\u671d\u4e0a<strong>\u6b63\u524d\u65b9<\/strong>\u300d\uff0c\u9019\u4e5f\u6b63\u662f\u963f\u8afe\u80a9\u63a8\u7684\u7cbe\u96a8\u6240\u5728<\/p>\n\n\n\n<p>\u4e14\u6574\u500b\u8f49\u52d5\u904e\u7a0b\u90fd\u8981\u662f\u9806\u7684\uff0c\u4e0d\u8981\u5148\u628a\u81ea\u5df1\u7684\u624b\u638c\u8f49\u5411\u6b63\u9762\uff0c\u518d\u5c07\u555e\u9234\u5411\u4e0a\u63a8\uff0c\u9019\u6a23\u5c31\u8ddf\u4e00\u822c\u7684\u80a9\u63a8\u6c92\u4ec0\u9ebc\u5169\u6a23\u4e86<\/p>\n\n\n\n<p>\u7576\u555e\u9234\u5728\u5e95\u7aef\u6642\uff0c\u6703\u5148\u523a\u6fc0\u5230\u4f60\u7684\u80a9\u8180\u524d\u675f\uff1b\u9010\u6f38\u5411\u4e0a\u8f49\u52d5\u7684\u904e\u7a0b\u4e2d\uff0c\u5f35\u529b\u6703\u6162\u6162\u8dd1\u5230\u4f60\u7684\u80a9\u8180\u4e2d\u675f\u53bb\uff0c\u6700\u5f8c\u518d\u5e36\u5230\u5f8c\u675f<\/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\/\u963f\u8afe\u62c6\u89e3.jpg\" alt=\"\u963f\u8afe\u80a9\u63a8\u6b65\u9a5f\u6559\u5b78 - 4\" class=\"wp-image-5704\" width=\"507\" height=\"281\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u963f\u8afe\u62c6\u89e3.jpg 550w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u963f\u8afe\u62c6\u89e3-300x166.jpg 300w\" sizes=\"(max-width: 507px) 100vw, 507px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0a\u5716\u662f\u6211\u5728\u7db2\u8def\u4e0a\u770b\u5230\uff0c\u6bd4\u8f03\u80fd\u793a\u610f\u963f\u8afe\u80a9\u63a8\u904e\u7a0b\u7684<strong>\u52d5\u4f5c\u62c6\u89e3\u5716<\/strong>\uff0c\u59ff\u52e2\u53ef\u80fd\u4e0d\u662f\u6700\u5408\u9069\u7684\uff0c\u4f46\u4e3b\u8981\u8981\u8b93\u4f60\u770b\u4e00\u4e0b\u6162\u52d5\u4f5c\u7248\u7684\u963f\u8afe\u80a9\u63a8<\/p>\n\n\n\n<p>\u5f9eA\uff5eB\u7684\u963f\u8afe\u80a9\u63a8\u904e\u7a0b\u4e2d\uff0c\u4f60\u7684\u80a9\u8180\u6c92\u6709\u4e00\u523b\u662f\u53ef\u4ee5\u4f11\u606f\u7684\uff01\u505c\u7559\u5728\u9802\u7aef\u6642\uff0c\u4f60\u7684\u80a9\u8180\u4e2d\u5f8c\u675f\u6703\u5f88\u9178\uff1b\u5e95\u7aef\u6642\uff0c\u4f60\u7684\u80a9\u8180\u524d\u675f\u53c8\u6703\u5f88\u9178<\/p>\n\n\n\n<p>\u56e0\u6b64\u963f\u8afe\u80a9\u63a8\u7684\u91cd\u91cf\u4e5f\u4e0d\u9069\u5408\u505a\u592a\u91cd\uff0c\u57fa\u672c\u4e0a\u5c31\u662f\u9806\u9806\u7684\u5c07\u555e\u9234\u5f9e\u4f60\u7684\u80f8\u53e3\uff0c\u5411\u5916\u3001\u540c\u6642\u5411\u4e0a\u8f49\u52d5\u5230\u4f60\u5728\u505a\u80a9\u63a8\u6642\u7684\u63e1\u8ddd\u5373\u53ef\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u96d9\u624b\u9806\u9806\u7684\u5c07\u555e\u9234\u63a8\u76f4\u5c31\u597d\uff0c\u4e0d\u8981\u523b\u610f\u5f37\u8feb\u81ea\u5df1\u7684\u624b\u90e8\u9760\u8fd1\u8033\u6735\uff01\u9019\u6a23\u5f88\u5bb9\u6613\u9020\u6210\u80a9\u90e8\u593e\u64e0<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E4%B8%8B%E6%94%BE%E6%99%82%E8%A6%81%E6%94%BE%E5%A4%9A%E4%BD%8E%EF%BC%9F%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u4e0b\u653e\u6642\u8981\u653e\u591a\u4f4e\uff1f\u5b8c\u6210\u4e00\u4e0b\u963f\u8afe\u80a9\u63a8<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/EqGQwg\" 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>\u8a72\u600e\u9ebc\u5b8c\u6210\u4e00\u4e0b\u963f\u8afe\u80a9\u63a8\uff1f\u7576\u4f60\u5b8c\u6210\u555e\u9234\u5411\u4e0a\u8f49\u52d5\u5f8c\uff0c\u4e0b\u653e\u555e\u9234\u5176\u5be6\u5c31\u975e\u5e38\u7c21\u55ae\u4e86\uff01<\/p>\n\n\n\n<p>\u4f60\u53ea\u8981\u9806\u8457\u539f\u8def\uff0c\u518d\u5f9e\u624b\u638c\u9762\u76f8\u524d\u65b9\uff0c\u5411\u4e0b\u8f49\u52d5\u81f3\u624b\u638c\u671d\u5411\u81ea\u5df1\uff0c\u5c31\u5b8c\u6210\u4e00\u4e0b\u963f\u8afe\u80a9\u63a8\u56c9<\/p>\n\n\n\n<p>\u4f46\u8981\u5207\u8a18\u4e00\u9ede\uff01\u540c\u6642\u4e5f\u662f\u5f88\u591a\u4eba\u7d93\u5e38\u72af\u7684\u932f &#8211; \u300c<strong>\u4e0b\u653e\u901f\u5ea6\u592a\u5feb<\/strong>\u300d\uff0c\u5c0e\u81f4\u80a9\u8180\u53d7\u50b7\u3001\u5f35\u529b\u8dd1\u6389&#8230; \u5c0d\u4f60\u4f86\u8aaa\u53ea\u6709\u58de\u8655\u6c92\u6709\u597d\u8655<\/p>\n\n\n\n<p>\u78ba\u4fdd\u81ea\u5df1\u6bcf\u4e00\u4e0b\u52d5\u4f5c\u90fd\u8981\u505a\u7684\u6b63\u78ba\u3001\u624e\u5be6\uff0c\u8a13\u7df4\u5343\u842c\u4e0d\u80fd\u8d95\u6642\u9593\uff0c\u66f4\u4f55\u6cc1\u662f\u727d\u626f\u5230\u624b\u8155\u3001\u80a9\u8180\u65cb\u8f49\u7684\u963f\u8afe\u80a9\u63a8\uff0c\u4f60\u66f4\u8981\u8b39\u614e<\/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\/push-qQD8vp\" 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>\u518d\u4f86\u770b\u4e00\u6b21\u5b8c\u6574\u7248\u7684\u963f\u8afe\u80a9\u63a8\uff0c\u52d5\u4f5c\u5168\u7a0b\u90fd\u653e\u6162\uff0c\u597d\u597d\u611f\u53d7\u624b\u8155\u3001\u80a9\u8180\u8f49\u52d5\u6642\uff0c\u4e09\u89d2\u808c\u7684\u767c\u529b\u611f<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u4e0d\u8981\u6311\u9078\u592a\u91cd\u7684\u555e\u9234\uff0c\u5148\u628a\u91cd\u9ede\u653e\u5728\u300c<strong>\u8a72\u5982\u4f55\u505a\u597d\u4e00\u4e0b\u6a19\u6e96\u7684\u963f\u8afe\u80a9\u63a8\uff1f<\/strong>\u300d\uff0c\u518d\u6162\u6162\u5f80\u4e0a\u589e\u52a0\u6b21\u6578\uff0c\u751a\u81f3\u662f\u91cd\u91cf<\/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_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E4%B8%8A%E6%8E%A8%E6%99%82%EF%BC%8C%E6%8B%B3%E7%9C%BC%E5%90%91%E5%85%A7\"><\/span><strong>6. \u963f\u8afe\u80a9\u63a8\u5c0f\u6280\u5de7\uff1a\u4e0a\u63a8\u6642\uff0c\u62f3\u773c\u5411\u5167<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/A6AORO\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u77e5\u9053\u4f60\u5728\u505a\u963f\u8afe\u80a9\u63a8\u6642\uff0c\u9810\u5099\u59ff\u52e2\u3001\u52d5\u4f5c\u90fd\u505a\u6b63\u78ba\u4e86\uff0c\u4f46\u7e3d\u662f\u89ba\u5f97\u80a9\u8180\u7dca\u7dca\u3001\u5361\u5361\u7684<\/p>\n\n\n\n<p>\u56e0\u70ba\u6bcf\u500b\u4eba\u7684\u80a9\u95dc\u7bc0\u7d50\u69cb\u5176\u5be6\u90fd\u4e0d\u592a\u4e00\u6a23\uff0c\u540c\u6642\u9019\u4e5f\u662f\u8207\u751f\u4ff1\u4f86\u3001\u7121\u6cd5\u6539\u8b8a\u7684\u4e8b\u5be6\uff0c\u4f60\u4e0d\u80fd\u6539\u8b8a\u81ea\u5df1\u7684\u8eab\u9ad4\u69cb\u9020<\/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\/\u80a9\u8180.jpg\" alt=\"\u80a9\u95dc\u7bc0\u69cb\u9020\" class=\"wp-image-5707\" width=\"501\" height=\"246\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u80a9\u8180.jpg 588w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u80a9\u8180-300x147.jpg 300w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u4e0d\u591a\u505a\u592a\u591a\u6df1\u5967\u7684\u89e3\u8aaa\uff0c\u4e3b\u8981\u662f\u60f3\u8b93\u4f60\u4e86\u89e3\u4e00\u4e0b\uff0c\u70ba\u4ec0\u9ebc\u6709\u4e9b\u4eba\u505a\u963f\u8afe\u80a9\u63a8\u5f88\u9806\uff0c\u6709\u4e9b\u4eba\u5750\u8d77\u4f86\u537b\u5f88\u5361\u7684\u539f\u56e0<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u5c31\u53ef\u4ee5\u8a66\u770b\u770b\u5c0f\u6280\u5de7\u4e86\uff01\u539f\u672c\u963f\u8afe\u80a9\u63a8\u4e0a\u63a8\u6642\uff0c\u61c9\u8a72\u662f\u96d9\u624b\u5782\u76f4\u5411\u4e0a\u7684<\/p>\n\n\n\n<p>\u73fe\u5728\u6539\u6210\u62f3\u773c\u5411\u5167\u7684\u65b9\u5f0f\uff0c\u6216\u8a31\u53ef\u4ee5\u907f\u514d\u4f60\u7684\u80a9\u8180\u5728\u4e0d\u7576\u89d2\u5ea6\u4e0b\uff0c\u91cd\u8907\u6469\u64e6\u3001\u640d\u5bb3\u7684\u72c0\u6cc1\u7522\u751f<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u963f\u8afe\u80a9\u63a8\u4e0d\u53ea\u80fd\u907f\u514d\u80a9\u95dc\u7bc0\u904e\u5ea6\u6469\u64e6\uff0c\u9084\u80fd\u589e\u52a0\u80a9\u8180\u53d7\u5230\u5f35\u529b\u7684\u6642\u9593\uff0c\u9032\u800c\u9054\u5230\u4ee3\u8b1d\u58d3\u529b\u7684\u6548\u679c (\u808c\u80a5\u5927)<\/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%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>7. \u963f\u8afe\u80a9\u63a8\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u963f\u8afe\u80a9\u63a8\u6642\uff0c\u611f\u53d7\u5ea6\u6709\u9ede\u5dee\uff1f\u80a9\u8180\u3001\u624b\u8155\u6709\u9ede\u4e0d\u8212\u670d\uff1f\u524d\u81c2\u3001\u4e8c\u982d\u808c\u597d\u50cf\u90fd\u5f88\u9178\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u963f\u8afe\u80a9\u63a8\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6_%E5%88%BB%E6%84%8F%E5%B0%87%E6%89%8B%E8%82%98%E9%9D%A0%E8%BF%91\"><\/span><strong>\u2776 \u523b\u610f\u5c07\u624b\u8098\u9760\u8fd1<\/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\/WPmvZ4\" 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>\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u5728\u7db2\u8def\u4e0a\u770b\u5230\u7684\u963f\u8afe\u80a9\u63a8\u7248\u672c\uff0c\u662f\u96d9\u624b\u5728\u80f8\u53e3\u6b63\u524d\u65b9\u7684\uff0c\u56e0\u6b64\u60f3\u8981\u6548\u4eff\u3001\u5b78\u7fd2\u9019\u500b\u59ff\u52e2<\/p>\n\n\n\n<p>\u4f46\u6bcf\u500b\u4eba\u7684\u6d3b\u52d5\u5ea6\u90fd\u4e0d\u4e00\u6a23\uff0c\u523b\u610f\u5c07\u624b\u8098\u5411\u5167\u9760\u8fd1\uff0c\u53ea\u6703\u8b93\u4f60\u7684\u624b\u8155\u3001\u524d\u81c2\u611f\u5230\u4e0d\u9069&#8230; \u751a\u81f3\u52d5\u4f5c\u9084\u5f88\u5f46\u626d<\/p>\n\n\n\n<p>\u6700\u597d\u7684\u963f\u8afe\u80a9\u63a8\u65b9\u6cd5\uff0c\u9084\u662f\u6211\u5728\u524d\u9762\u6240\u63d0\u5230\u7684\u6559\u5b78\u6b65\u9a5f\u300c\u96d9\u624b\u81ea\u7136\u4e0a\u62ac\uff0c\u624b\u638c\u671d\u5411\u81ea\u5df1\u5373\u53ef\u300d\uff0c\u4e0d\u8981\u523b\u610f\u6539\u8b8a\u624b\u90e8\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u4e5f\u53ef\u4ee5\u907f\u514d\u81ea\u5df1\u6bcf\u6b21\u4e0b\u653e\u555e\u9234\u6642\uff0c\u90fd\u6703\u611f\u89ba\u5230\u4e8c\u982d\u808c\u3001\u524d\u81c2\u4e00\u76f4\u51fa\u529b\u7684\u72c0\u6cc1<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B7_%E5%8B%95%E7%A8%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>\u2777 \u52d5\u7a0b\u932f\u8aa4<\/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\/464wgg\" 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>\u9084\u8a18\u5f97\u6211\u5011\u5728\u4e0a\u9762\u6559\u904e\u4f60\u7684\u6b63\u78ba\u963f\u8afe\u80a9\u63a8\u65b9\u5f0f\u55ce\uff01<\/p>\n\n\n\n<p>\u300c\u81ea\u5df1\u7684\u624b\u638c\u5f9e\u96d9\u624b\u9762\u5411\u81ea\u5df1 \u2192 \u96d9\u624b\u624b\u638c\u671d\u4e0a<strong>\u6b63\u524d\u65b9<\/strong>\u300d\uff0c\u6574\u500b\u904e\u7a0b\u90fd\u662f\u975e\u5e38\u9806\u66a2\u7684\u3001\u4e00\u6b21\u5230\u4f4d<\/p>\n\n\n\n<p>\u6709\u4e9b\u525b\u63a5\u89f8\u963f\u8afe\u80a9\u63a8\u7684\u670b\u53cb\uff0c\u53ef\u80fd\u9084\u4e0d\u592a\u80fd\u7406\u89e3\u9019\u500b\u52d5\u4f5c\u8a72\u600e\u9ebc\u505a\uff1f\u5c0e\u81f4\u9806\u5e8f\u3001\u52d5\u7a0b\u505a\u932f\uff0c\u9019\u6a23\u5c31\u6703\u5c11\u4e86\u8f49\u52d5\u6240\u5e36\u4f86\u7684\u80a9\u8180\u523a\u6fc0<\/p>\n\n\n\n<p>\u4e00\u77ac\u9593\u8b8a\u56de\u539f\u672c\u7684\u555e\u9234\u80a9\u63a8&#8230; \u5207\u8a18\uff01\u9806\u9806\u7684\u5411\u4e0a\u8f49\u52d5\uff0c\u76f4\u5230\u4f60\u7684\u624b\u638c\u9762\u5411\u6b63\u524d\u65b9\uff0c\u624d\u662f\u6b63\u78ba\u7684\u963f\u8afe\u80a9\u63a8\u65b9\u5f0f<\/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\/573xJA\" 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>\u6b63\u78ba\u7684\u963f\u8afe\u80a9\u63a8 \u2191<\/p>\n\n\n\n<p>    \u3000\u3000   \u3000\u3000<\/p>\n\n\n\n<p><span class=\"has-inline-color has-vivid-red-color\"><strong>\u203b<\/strong> <strong>\u518d\u63d0\u9192\u4e00\u6b21\uff01\u5411\u4e0a\u8f49\u52d5\u5230\u624b\u638c\u9762\u5411\u6b63\u524d\u65b9\u5373\u53ef\uff0c\u4e0d\u8981\u904e\u5ea6\u65cb\u8f49\u81ea\u5df1\u7684\u80a9\u8180<\/strong><\/span><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B8_%E6%89%8B%E8%87%82%E5%90%91%E5%89%8D%E6%8E%89\"><\/span><strong>\u2778 \u624b\u81c2\u5411\u524d\u6389<\/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\/79OzNO\" 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\u9810\u5099\u59ff\u52e2\u4e0d\u826f\u4ee5\u5916\uff0c\u6703\u5c0e\u81f4\u624b\u81c2\u5411\u524d\u6389\u7684\u6700\u5927\u539f\u56e0\uff0c\u5c31\u662f\u4f60\u4f7f\u7528\u7684\u91cd\u91cf\u592a\u91cd\u4e86\uff01<\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u4f60\u5e73\u5e38\u5728\u505a\u555e\u9234\u80a9\u63a8\u6642\uff0c\u90fd\u53ef\u4ee5\u505a\u7684\u975e\u5e38\u91cd\uff0c\u751a\u81f3\u9084\u53ef\u4ee5\u505a\u5f88\u90fd\u4e0b<\/p>\n\n\n\n<p>\u4f46\u4e00\u822c\u80a9\u63a8\u4e26\u4e0d\u6703\u52a0\u5165\u65cb\u8f49\u7684\u5143\u7d20\uff0c\u5927\u591a\u90fd\u53ea\u662f\u76f4\u4e0a\u76f4\u4e0b\uff0c\u56e0\u6b64\u4f60\u7684\u5c08\u6ce8\u529b\u53ef\u4ee5\u5168\u90e8\u653e\u5728\u80a9\u8180\u4e0a\uff1b\u963f\u8afe\u80a9\u63a8\u5247\u9700\u8981\u66f4\u591a\u808c\u7fa4\u7684\u5354\u8abf<\/p>\n\n\n\n<p>\u9019\u4e5f\u662f\u5f88\u591a\u4eba\u6703\u89ba\u5f97\u4e8c\u982d\u808c\u5f88\u9178\u7684\u539f\u56e0\u4e4b\u4e00\uff0c\u540c\u6642\uff01\u963f\u8afe\u80a9\u63a8\u505a\u592a\u91cd\u7684\u8a71\uff0c\u9084\u6709\u53ef\u80fd\u5c0e\u81f4\u4f60\u7684\u80a9\u8180\u5728\u8a13\u7df4\u904e\u7a0b\u4e2d\u53d7\u50b7<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\"><\/span><strong>8. \u963f\u8afe\u80a9\u63a8\u5e38\u898b\u554f\u984c &#8211; FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"143\" height=\"143\" 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: 143px) 100vw, 143px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E6%88%91%E5%88%B0%E5%BA%95%E8%A9%B2%E5%81%9A%E4%B8%80%E8%88%AC%E8%82%A9%E6%8E%A8%EF%BC%9F%E9%82%84%E6%98%AF%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%EF%BC%9F\"><\/span><strong>Q1\uff1a\u6211\u5230\u5e95\u8a72\u505a\u4e00\u822c\u80a9\u63a8\uff1f\u9084\u662f\u963f\u8afe\u80a9\u63a8\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u662f\u5065\u8eab\u65b0\u624b\u7684\u8a71\uff0c\u6211\u53ea\u5efa\u8b70\u7df4\u7fd2\u4e00\u822c\u555e\u9234\u80a9\u63a8\u5c31\u597d\uff0c\u5148\u628a\u52d5\u4f5c\u505a\u7a69\u3001\u611f\u53d7\u80a9\u8180\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u963f\u8afe\u80a9\u63a8\u771f\u7684\u662f\u5c6c\u65bc\u6bd4\u8f03\u9032\u968e\u7684\u52d5\u4f5c\uff0c\u9700\u8981\u4e00\u5b9a\u7684\u80a9\u8180\u7a69\u5b9a\u6027\uff0c\u4ee5\u53ca\u52d5\u4f5c\u7df4\u7fd2\uff0c\u624d\u80fd\u907f\u514d\u53d7\u50b7<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"VAqMsWsjEB\"><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/embed\/#?secret=VAqMsWsjEB\" data-secret=\"VAqMsWsjEB\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E5%A6%82%E6%9E%9C%E6%88%91%E8%A6%81%E6%8A%8A%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E6%94%BE%E5%88%B0%E8%8F%9C%E5%96%AE%E4%B8%AD%EF%BC%8C%E9%A0%86%E5%BA%8F%E8%A9%B2%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\"><\/span><strong>Q2\uff1a\u5982\u679c\u6211\u8981\u628a\u963f\u8afe\u80a9\u63a8\u653e\u5230\u83dc\u55ae\u4e2d\uff0c\u9806\u5e8f\u8a72\u600e\u9ebc\u5b89\u6392\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u7fd2\u6163\u628a\u963f\u8afe\u80a9\u63a8\u653e\u5728\u7b2c\u4e00\u500b\u52d5\u4f5c\uff0c\u7576\u4f5c\u6696\u8eab<\/p>\n\n\n\n<p>\u6c92\u6709\u8aaa\u4e0d\u597d\uff0c\u53ea\u662f\u6211\u500b\u4eba\u4e0d\u592a\u5efa\u8b70\u9019\u6a23\u505a\uff0c\u56e0\u70ba\u963f\u8afe\u80a9\u63a8\u9700\u8981\u5927\u91cf\u7684\u80a9\u90e8\u624b\u8155\u3001\u65cb\u8f49<\/p>\n\n\n\n<p>\u5982\u679c\u6c92\u6709\u505a\u8db3\u6696\u8eab\u3001\u628a\u80a9\u8180\u71b1\u958b\u7684\u8a71\uff0c\u5065\u8eab\u518d\u591a\u5e74\u7684\u5de8\u5de8\u90fd\u5f88\u6709\u53ef\u80fd\u80a9\u8180\u53d7\u50b7&#8230;<\/p>\n\n\n\n<p>\u56e0\u6b64\u6211\u6703\u5efa\u8b70\u628a\u963f\u8afe\u80a9\u63a8\u64fa\u5728\u4e2d\u9593\uff0c\u6216\u662f\u6700\u5f8c\u6536\u5c3e\u6642\u7684\u52d5\u4f5c\uff0c\u76f8\u5c0d\u6703\u6bd4\u8f03\u5b89\u5168<\/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%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E7%9A%84%E7%B5%84%E6%95%B8%E3%80%81%E6%AC%A1%E6%95%B8%E8%A6%81%E5%A4%9A%E5%B0%91%EF%BC%9F\"><\/span><strong>Q3\uff1a\u963f\u8afe\u80a9\u63a8\u7684\u7d44\u6578\u3001\u6b21\u6578\u8981\u591a\u5c11\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6bd4\u8d773\uff5e5\u4e0b\u7684\u5927\u91cd\u91cf\uff0c\u6216\u662f8\uff5e12\u4e0b\u7684\u808c\u80a5\u5927\u6b21\u6578\uff0c\u6211\u5176\u5be6\u66f4\u50be\u5411\u65bc\u628a\u963f\u8afe\u80a9\u63a8\u7576\u4f5c\u529b\u7aed\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u4e0d\u8981\u62d8\u6ce5\u65bc\u5230\u5e95\u8981\u505a\u5e7e\u4e0b\uff0c\u751a\u81f3\u4f60\u4e00\u6b21\u505a\u500b15\uff5e20\u4e0b\u90fd\u6c92\u554f\u984c\uff0c\u5fb9\u5e95\u5c07\u4f60\u7684\u80a9\u8180\u69a8\u4e7e<\/p>\n\n\n\n<p>\u7d44\u6578\u65b9\u9762\u5c31\u8981\u770b\u81ea\u5df1\u7684\u72c0\u6cc1\u4e86\uff0c\u4e00\u822c\u5efa\u8b70\u505a\u500b3\u7d44\u5c31\u597d\uff0c\u56e0\u70ba\u8a8d\u771f\u505a\u963f\u8afe\u80a9\u63a8\u7684\u8a71\uff0c\u771f\u7684\u771f\u7684\u6703\u975e\u5e38\u9178&#8230;<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u628a\u963f\u8afe\u80a9\u63a8\u8996\u70ba\u662f\u4e00\u7a2e\u9ad8\u6b21\u6578\u3001\u9ad8\u5bc6\u5ea6\u7684\u8a13\u7df4\u52d5\u4f5c\uff0c\u4f86\u589e\u52a0\u80a9\u8180\u7684\u4ee3\u8b1d\u58d3\u529b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E6%AF%8F%E6%AC%A1%E5%81%9A%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E6%99%82%EF%BC%8C%E7%AD%8B%E5%A5%BD%E5%83%8F%E9%83%BD%E6%9C%89%E7%A8%AE%E8%A2%AB%E6%8B%89%E5%88%B0%E7%9A%84%E6%84%9F%E8%A6%BA%EF%BC%9F\"><\/span><strong>Q4\uff1a\u6bcf\u6b21\u505a\u963f\u8afe\u80a9\u63a8\u6642\uff0c\u7b4b\u597d\u50cf\u90fd\u6709\u7a2e\u88ab\u62c9\u5230\u7684\u611f\u89ba\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6709\u4e9b\u4eba\u6703\u53cd\u61c9\uff1a\u300c\u81ea\u5df1\u5728\u505a\u963f\u8afe\u80a9\u63a8\u6642\uff0c\u611f\u89ba\u624b\u8098\u9644\u8fd1\u597d\u50cf\u90fd\u6703\u7dca\u7dca\u7684\u3001\u4e0d\u592a\u8212\u670d\u300d<\/p>\n\n\n\n<p>\u6211\u8a8d\u70ba\u6700\u5927\u7684\u53ef\u80fd\uff0c\u9664\u4e86\u8eab\u9ad4\u672c\u8eab\u69cb\u9020\u4ee5\u5916\uff0c\u5c31\u662f\u4f60\u7684\u6696\u8eab\u6c92\u6709\u505a\u8db3<\/p>\n\n\n\n<p>\u5efa\u8b70\u53ef\u4ee5\u5728\u4f60\u6bcf\u6b21\u8981\u505a\u963f\u8afe\u80a9\u63a8\u524d\uff0c\u90fd\u5148\u5c07\u4f60\u7684\u80a9\u95dc\u7bc0\u3001\u624b\u8155\u3001\u8098\u90e8\u505a\u7e5e\u74b0\u3001\u6696\u8eab<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"wfi50ofJQm\"><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/warm-up-and-stretch\/embed\/#?secret=wfi50ofJQm\" data-secret=\"wfi50ofJQm\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\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_%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%B0%8D%E6%96%BC%E8%82%A9%E8%86%80%E6%9C%83%E6%9C%89%E4%B8%8D%E5%A5%BD%E7%9A%84%E5%BD%B1%E9%9F%BF%E5%97%8E%EF%BC%9F%E8%82%A9%E5%A4%BE%E6%93%A0%EF%BC%9F\"><\/span><strong>Q5\uff1a \u963f\u8afe\u80a9\u63a8\u5c0d\u65bc\u80a9\u8180\u6703\u6709\u4e0d\u597d\u7684\u5f71\u97ff\u55ce\uff1f\u80a9\u593e\u64e0\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u932f\u8aa4\u7684\u59ff\u52e2\u3001\u80a9\u95dc\u7bc0\u5929\u751f\u7684\u7d50\u69cb\u3001\u4e0d\u7576\u7684\u91cd\u91cf&#8230; \u90fd\u6709\u53ef\u80fd\u5c0e\u81f4\u4f60\u7684\u80a9\u8180\u53d7\u50b7<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u5982\u679c\u4f60\u5728\u6b63\u78ba\u52d5\u4f5c\u4e0b\uff0c\u4e0d\u7ba1\u600e\u9ebc\u505a\u963f\u8afe\u80a9\u63a8\uff0c\u90fd\u6703\u89ba\u5f97\u80a9\u8180\u4e0d\u8212\u670d\u3001\u52d5\u4f5c\u5f88\u5361\u7684\u8a71<\/p>\n\n\n\n<p>\u5efa\u8b70\u5c31\u4e0d\u8981\u505a\u963f\u8afe\u80a9\u63a8\u4e86\uff0c\u4f60\u4e00\u6a23\u6709\u5f88\u591a\u7df4\u80a9\u52d5\u4f5c\u53ef\u4ee5\u9078\u64c7\uff0c\u4fdd\u8b77\u81ea\u5df1\u4e0d\u53d7\u50b7\u624d\u662f\u9996\u8981\u95dc\u9375<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"L62vXTxTNx\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/shoulder-training\/embed\/#?secret=L62vXTxTNx\" data-secret=\"L62vXTxTNx\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q6%EF%BC%9A%E6%88%91%E8%A9%B2%E7%94%A8%E7%AB%99%E5%A7%BF%EF%BC%9F%E9%82%84%E6%98%AF%E5%9D%90%E5%A7%BF%E9%80%B2%E8%A1%8C%EF%BC%9F\"><\/span><strong>Q6\uff1a\u6211\u8a72\u7528\u7ad9\u59ff\uff1f\u9084\u662f\u5750\u59ff\u9032\u884c\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7ad9\u59ff\u963f\u8afe\u80a9\u63a8\u7684\u78ba\u80fd\u7df4\u5230\u66f4\u591a\u6838\u5fc3\uff0c\u800c\u4e14\u4f7f\u7528\u91cd\u91cf\u4e0a\u4e5f\u53ef\u4ee5\u518d\u91cd\u4e00\u9ede<\/p>\n\n\n\n<p>\u4f46\u6211\u500b\u4eba\u9084\u662f\u6bd4\u8f03\u63a8\u85a6\u5750\u59ff\u7684\u65b9\u5f0f\uff0c\u4e00\u6a23\u53ef\u4ee5\u7df4\u5230\u6838\u5fc3\u7a69\u5b9a\u6027\uff0c\u4f46\u6c92\u8fa6\u6cd5\u8b93\u4f60\u9760\u8173\u501f\u529b<\/p>\n\n\n\n<p>\u56e0\u6b64\u5f35\u529b\u53ef\u4ee5\u66f4\u96c6\u4e2d\u5728\u80a9\u8180\u4e0a\uff0c\u5c0d\u65bc\u808c\u80a5\u5927\u6548\u679c\u4e5f\u6703\u66f4\u597d<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u4f60\u4e5f\u53ef\u4ee5\u8996\u81ea\u5df1\u7684\u559c\u597d\u4f86\u505a\u6c7a\u5b9a\uff01\u7ad9\u59ff\u963f\u8afe\u80a9\u63a8\u4e00\u6a23\u662f\u500b\u5f88\u597d\u7684\u52d5\u4f5c<\/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%E4%B8%80%E5%AE%9A%E8%A6%81%E5%81%9A%E9%98%BF%E8%AB%BE%E8%82%A9%E6%8E%A8%E5%97%8E%EF%BC%9F\"><\/span><strong>Q7\uff1a\u4e00\u5b9a\u8981\u505a\u963f\u8afe\u80a9\u63a8\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6c92\u6709\u4efb\u4f55\u4e00\u7a2e\u52d5\u4f5c\u662f\u4e00\u5b9a\u8981\u7df4\u7684\uff0c\u4efb\u4f55\u8a13\u7df4\u90fd\u8981\u53d6\u6c7a\u65bc\u4f60\u7684\u9700\u6c42\u3001\u8a13\u7df4\u76ee\u7684<\/p>\n\n\n\n<p>\u56e0\u6b64\u963f\u8afe\u80a9\u63a8\u4e5f\u4e0d\u975e\u5fc5\u8981\u7684\u52d5\u4f5c\u56c9\uff5e\u4e0d\u7df4\u5b83\uff0c\u4f60\u4e00\u6a23\u53ef\u4ee5\u628a\u80a9\u8180\u7df4\u7684\u53c8\u5927\u53c8\u5713<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u60f3\u8981\u5617\u8a66\u4e0d\u540c\u7684\u80a9\u8180\u8a13\u7df4\uff0c\u4f86\u589e\u52a0\u591a\u89d2\u5ea6\u7684\u523a\u6fc0\uff0c\u6216\u8a31\u963f\u8afe\u80a9\u63a8\u662f\u500b\u597d\u9078\u64c7<\/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 noopener\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Arnold press Arnold Schwarzenegger\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/1TwMsbZWA0g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u555e\u9234\u80a9\u63a8\u3001\u69d3\u9234\u80a9\u63a8\u4f60\u53ef\u80fd\u90fd\u807d\u904e\uff0c\u4f46\u4f60\u6709\u807d\u904e\u300c\u963f\u8afe\u80a9\u63a8\u300d\u55ce\uff1f\u807d\u8d77\u4f86\u662f\u4e0d\u662f\u5f88\u50cf\u7528\u67d0\u500b\u4eba\u540d\u5b57\u547d\u540d\u7684\uff1f \u6c92\u932f\uff01\u963f\u8afe\u80a9\u63a8 &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/physicfit.com\/arnold-press\/\"> <span class=\"screen-reader-text\">\u3010\u963f\u8afe\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6703\u6709\u80a9\u593e\u64e0\u7684\u98a8\u96aa\u55ce\uff1f\u7d93\u5178\u50b3\u5947\u7df4\u80a9\u52d5\u4f5c\uff01\u5b8c\u6574\u6559\u5b78<\/span> \u95b1\u8b80\u5168\u6587 &raquo;<\/a><\/p>\n<p><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><!-- AddThis Related Posts generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":5607,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","footnotes":""},"categories":[1,14,9],"tags":[],"aioseo_notices":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u963f\u8afe\u80a9\u63a8-\u7cbe\u9078\u5716.jpg","_links":{"self":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/5604"}],"collection":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/comments?post=5604"}],"version-history":[{"count":2,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/5604\/revisions"}],"predecessor-version":[{"id":7259,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/5604\/revisions\/7259"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media\/5607"}],"wp:attachment":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media?parent=5604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/categories?post=5604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/tags?post=5604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}