{"id":5725,"date":"2021-12-27T16:33:47","date_gmt":"2021-12-27T08:33:47","guid":{"rendered":"https:\/\/physicfit.com\/?p=5725"},"modified":"2022-09-08T12:03:48","modified_gmt":"2022-09-08T04:03:48","slug":"dumbbell-shrug","status":"publish","type":"post","link":"https:\/\/physicfit.com\/dumbbell-shrug\/","title":{"rendered":"\u3010\u555e\u9234\u8073\u80a9\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u6b63\u78ba\u59ff\u52e2\u6559\u5b78\uff01\u89d2\u5ea6\u600e\u9ebc\u6293\uff1f\u611f\u53d7\u5ea6\u5c0f\u6280\u5de7"},"content":{"rendered":"\n<p>\u8aaa\u5230\u4e0a\u659c\u65b9\u808c\u3001\u4e0a\u80cc\u8a13\u7df4\uff0c\u7b2c\u4e00\u500b\u60f3\u5230\u7684\u52d5\u4f5c\u53ef\u80fd\u5c31\u662f\u300c\u8073\u80a9\u300d\u4e86<\/p>\n\n\n\n<p>\u69d3\u9234\u3001\u555e\u9234\u3001Cable&#8230; \u5404\u7a2e\u5668\u6750\u90fd\u80fd\u62ff\u4f86\u505a\u8073\u80a9\u52d5\u4f5c\uff0c\u4f46\u4f60\u77e5\u9053\u6b63\u78ba\u59ff\u52e2\u3001\u89d2\u5ea6\u600e\u9ebc\u6293\u55ce\uff1f<\/p>\n\n\n\n<p>\u672c\u6587\u7684\u91cd\u9ede\u8457\u91cd\u5728\u300c<strong>\u555e\u9234\u8073\u80a9<\/strong>\u300d\u4e0a\uff0c\u540c\u6642\u4e5f\u662f\u6211\u500b\u4eba\u89ba\u5f97\u6700\u597d\u4e0a\u624b\u3001\u6700\u9069\u5408\u65b0\u624b\u7684\u4e0a\u659c\u65b9\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5305\u62ec\uff1a\u89d2\u5ea6\u3001\u59ff\u52e2\u3001\u611f\u53d7\u5ea6\u3001\u5c0f\u6280\u5de7&#8230; \u770b\u5b8c\u9019\u7bc7\u6587\u7ae0\u5f8c\uff0c\u4f60\u4e5f\u53ef\u4ee5\u9806\u5229\u7684\u505a\u597d\u555e\u9234\u8073\u80a9\uff01\u5c07\u53d7\u50b7\u98a8\u96aa\u964d\u5230\u6700\u4f4e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\">\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><\/strong><\/p>\n\n\n\n<p>\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\" 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noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/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-661f646f8b38e\" 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-661f646f8b38e\"  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\/dumbbell-shrug\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%EF%BC%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u555e\u9234\u8073\u80a9\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\">1. \u4ec0\u9ebc\u662f\u555e\u9234\u8073\u80a9\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#2_%E5%81%9A%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E9%81%A9%E5%90%88%EF%BC%9F\" title=\"2. \u505a\u555e\u9234\u8073\u80a9\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f\">2. \u505a\u555e\u9234\u8073\u80a9\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#3_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9_vs_%E6%A7%93%E9%88%B4%E8%81%B3%E8%82%A9%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\" title=\"3. \u555e\u9234\u8073\u80a9 vs \u69d3\u9234\u8073\u80a9\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f\">3. \u555e\u9234\u8073\u80a9 vs \u69d3\u9234\u8073\u80a9\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#4_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9_TOP3%E7%B2%BE%E8%8F%AF_%E6%90%B6%E5%85%88%E7%9C%8B\" title=\"4. \u555e\u9234\u8073\u80a9 TOP3\u7cbe\u83ef \u6436\u5148\u770b!!!\">4. \u555e\u9234\u8073\u80a9 TOP3\u7cbe\u83ef \u6436\u5148\u770b!!!<\/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\/dumbbell-shrug\/#5_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"5. \u555e\u9234\u8073\u80a9\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">5. \u555e\u9234\u8073\u80a9\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\/dumbbell-shrug\/#Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E5%8F%96%E5%90%88%E9%81%A9%E7%9A%84%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step1. \u5982\u4f55\u9078\u53d6\u5408\u9069\u7684\u555e\u9234\u8073\u80a9\u91cd\u91cf\uff1f\">Step1. \u5982\u4f55\u9078\u53d6\u5408\u9069\u7684\u555e\u9234\u8073\u80a9\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\/dumbbell-shrug\/#Step2_%E8%A9%B2%E5%A6%82%E4%BD%95%E6%8F%A1%E5%95%9E%E9%88%B4%EF%BC%9F%E9%9B%99%E6%89%8B%E6%93%BA%E5%9C%A8%E4%BB%80%E9%BA%BC%E4%BD%8D%E7%BD%AE%EF%BC%9F\" title=\"Step2. \u8a72\u5982\u4f55\u63e1\u555e\u9234\uff1f\u96d9\u624b\u64fa\u5728\u4ec0\u9ebc\u4f4d\u7f6e\uff1f\">Step2. \u8a72\u5982\u4f55\u63e1\u555e\u9234\uff1f\u96d9\u624b\u64fa\u5728\u4ec0\u9ebc\u4f4d\u7f6e\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#Step3_%E9%9B%99%E8%85%B3%E7%AB%99%E8%B7%9D%E8%A6%81%E7%AB%99%E5%A4%9A%E5%AF%AC%EF%BC%9F\" title=\"Step3. \u96d9\u8173\u7ad9\u8ddd\u8981\u7ad9\u591a\u5bec\uff1f\">Step3. \u96d9\u8173\u7ad9\u8ddd\u8981\u7ad9\u591a\u5bec\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E8%BA%AB%E9%AB%94%E8%A7%92%E5%BA%A6%E8%A9%B2%E5%91%88%E7%8F%BE%E5%A4%9A%E5%B0%91%EF%BC%9F%E5%AE%8C%E5%85%A8%E7%AB%99%E7%9B%B4%E5%97%8E%EF%BC%9F\" title=\"Step4. \u9810\u5099\u59ff\u52e2\uff0c\u8eab\u9ad4\u89d2\u5ea6\u8a72\u5448\u73fe\u591a\u5c11\uff1f\u5b8c\u5168\u7ad9\u76f4\u55ce\uff1f\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u8eab\u9ad4\u89d2\u5ea6\u8a72\u5448\u73fe\u591a\u5c11\uff1f\u5b8c\u5168\u7ad9\u76f4\u55ce\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\/dumbbell-shrug\/#Step5_%E8%A9%B2%E6%80%8E%E9%BA%BC%E6%AD%A3%E7%A2%BA%E8%81%B3%E8%82%A9%EF%BC%9F%E5%9E%82%E7%9B%B4%E5%90%91%E4%B8%8A%E5%B0%B1%E5%A5%BD%E5%97%8E%EF%BC%9F\" title=\"Step5. \u8a72\u600e\u9ebc\u6b63\u78ba\u8073\u80a9\uff1f\u5782\u76f4\u5411\u4e0a\u5c31\u597d\u55ce\uff1f\">Step5. \u8a72\u600e\u9ebc\u6b63\u78ba\u8073\u80a9\uff1f\u5782\u76f4\u5411\u4e0a\u5c31\u597d\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-11\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#6_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%81%B3%E8%82%A9%E6%99%82%EF%BC%8C%E5%B8%B6%E5%8B%95%E6%89%8B%E8%82%98\" title=\"6. \u555e\u9234\u8073\u80a9\u5c0f\u6280\u5de7\uff1a\u8073\u80a9\u6642\uff0c\u5e36\u52d5\u624b\u8098\">6. \u555e\u9234\u8073\u80a9\u5c0f\u6280\u5de7\uff1a\u8073\u80a9\u6642\uff0c\u5e36\u52d5\u624b\u8098<\/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\/dumbbell-shrug\/#7_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E7%9A%84%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"7. \u555e\u9234\u8073\u80a9\u7684\uff13\u500b\u5e38\u898b\u932f\u8aa4\">7. \u555e\u9234\u8073\u80a9\u7684\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\/dumbbell-shrug\/#%E2%9D%B6_%E9%87%8D%E9%87%8F%E5%A4%AA%E9%87%8D%E3%80%81%E9%81%8E%E5%BA%A6%E5%80%9F%E5%8A%9B\" title=\"\u2776 \u91cd\u91cf\u592a\u91cd\u3001\u904e\u5ea6\u501f\u529b\">\u2776 \u91cd\u91cf\u592a\u91cd\u3001\u904e\u5ea6\u501f\u529b<\/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\/dumbbell-shrug\/#%E2%9D%B7_%E7%92%B0%E7%B9%9E%E8%82%A9%E8%86%80\" title=\"\u2777 \u74b0\u7e5e\u80a9\u8180\">\u2777 \u74b0\u7e5e\u80a9\u8180<\/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\/dumbbell-shrug\/#%E2%9D%B8_%E7%94%A8%E6%89%8B%E6%8F%90%E5%95%9E%E9%88%B4\" title=\"\u2778 \u7528\u624b\u63d0\u555e\u9234\">\u2778 \u7528\u624b\u63d0\u555e\u9234<\/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\/dumbbell-shrug\/#8_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\" title=\"8. \u555e\u9234\u8073\u80a9\u5e38\u898b\u554f\u984c &#8211; FAQ\">8. \u555e\u9234\u8073\u80a9\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\/dumbbell-shrug\/#Q1%EF%BC%9A%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E7%9A%84%E7%B5%84%E6%95%B8%E3%80%81%E6%AC%A1%E6%95%B8%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\" title=\"Q1\uff1a\u555e\u9234\u8073\u80a9\u7684\u7d44\u6578\u3001\u6b21\u6578\u600e\u9ebc\u5b89\u6392\uff1f\">Q1\uff1a\u555e\u9234\u8073\u80a9\u7684\u7d44\u6578\u3001\u6b21\u6578\u600e\u9ebc\u5b89\u6392\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#Q2%EF%BC%9A%E8%81%B3%E8%82%A9%E6%99%82%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A9%B2%E7%AB%99%E7%9B%B4%EF%BC%9F%E9%82%84%E6%98%AF%E5%89%8D%E5%82%BE%EF%BC%9F\" title=\"Q2\uff1a\u8073\u80a9\u6642\uff0c\u5230\u5e95\u8a72\u7ad9\u76f4\uff1f\u9084\u662f\u524d\u50be\uff1f\">Q2\uff1a\u8073\u80a9\u6642\uff0c\u5230\u5e95\u8a72\u7ad9\u76f4\uff1f\u9084\u662f\u524d\u50be\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\/dumbbell-shrug\/#Q3%EF%BC%9A%E5%81%9A%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E6%99%82%EF%BC%8C%E8%82%A9%E8%86%80%E7%92%B0%E7%B9%9E%E5%8F%AF%E4%BB%A5%E5%A2%9E%E5%8A%A0%E6%84%9F%E5%8F%97%E5%BA%A6%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a\u505a\u555e\u9234\u8073\u80a9\u6642\uff0c\u80a9\u8180\u74b0\u7e5e\u53ef\u4ee5\u589e\u52a0\u611f\u53d7\u5ea6\u55ce\uff1f\">Q3\uff1a\u505a\u555e\u9234\u8073\u80a9\u6642\uff0c\u80a9\u8180\u74b0\u7e5e\u53ef\u4ee5\u589e\u52a0\u611f\u53d7\u5ea6\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#Q4%EF%BC%9A%E4%B8%80%E5%AE%9A%E8%A6%81%E7%B7%B4%E8%81%B3%E8%82%A9%E5%97%8E%EF%BC%9F%E6%9C%89%E5%AE%83%E7%9A%84%E5%BF%85%E8%A6%81%E6%80%A7%E5%97%8E%EF%BC%9F\" title=\"Q4\uff1a\u4e00\u5b9a\u8981\u7df4\u8073\u80a9\u55ce\uff1f\u6709\u5b83\u7684\u5fc5\u8981\u6027\u55ce\uff1f\">Q4\uff1a\u4e00\u5b9a\u8981\u7df4\u8073\u80a9\u55ce\uff1f\u6709\u5b83\u7684\u5fc5\u8981\u6027\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-21\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#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-22\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#%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-23\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#%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-24\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#%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-25\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#%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-26\" href=\"https:\/\/physicfit.com\/dumbbell-shrug\/#%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%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%EF%BC%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u555e\u9234\u8073\u80a9\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/shrug.jpg\" alt=\"\u3010\u555e\u9234\u8073\u80a9\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u6b63\u78ba\u59ff\u52e2\u6559\u5b78\uff01\u89d2\u5ea6\u600e\u9ebc\u6293\uff1f\u611f\u53d7\u5ea6\u5c0f\u6280\u5de7\" class=\"wp-image-5734\" width=\"376\" height=\"274\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/shrug.jpg 440w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/shrug-300x219.jpg 300w\" sizes=\"(max-width: 376px) 100vw, 376px\" \/><\/figure><\/div>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Shoulder_shrug\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Shoulder_shrug\">\u555e\u9234\u8073\u80a9<\/a><\/strong>\uff0c<strong>Dumbbell Shrug<\/strong>\uff0c\u6307\u7684\u662f\u96d9\u624b\u6301\u555e\u9234\u65bc\u8eab\u9ad4\u5169\u5074\uff0c\u5411\u4e0a\u8073\u52d5\u80a9\u8180\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f46\u771f\u6b63\u7684\u555e\u9234\u8073\u80a9\u52d5\u7a0b\u4e26\u4e0d\u662f\u76f4\u4e0a\u76f4\u4e0b\u7684\uff01\u800c\u662f\u96b1\u542b\u975e\u5e38\u591a\u6280\u5de7\u7684\uff0c\u4e0d\u5c11\u4eba\u56e0\u70ba\u8aa4\u89e3\u9019\u500b\u52d5\u4f5c\u7684\u539f\u7406\uff0c\u56e0\u800c\u611f\u53d7\u5ea6\u4e0b\u964d<\/p>\n\n\n\n<p>\u672c\u6587\u518d\u5f8c\u9762\u5c07\u4e00\u6b65\u4e00\u6b65\u5e36\u4f60\u5b8c\u6574\u5b78\u6703\u6b63\u78ba\u555e\u9234\u8073\u80a9\u52d5\u4f5c<\/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\/dumbbell-shrug.jpg\" alt=\"\u555e\u9234\u8073\u80a9 \u8a13\u7df4\u808c\u7fa4\" class=\"wp-image-5736\" width=\"471\" height=\"241\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/dumbbell-shrug.jpg 609w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/dumbbell-shrug-300x153.jpg 300w\" sizes=\"(max-width: 471px) 100vw, 471px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u900f\u904e\u555e\u9234\u8073\u80a9\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\u5462\uff1f<\/p>\n\n\n\n<p>\u9019\u500b\u52d5\u4f5c\u4e3b\u8981\u53ef\u4ee5\u7df4\u5230\u7684\u808c\u7fa4\u70ba\u300c\u4e0a\u659c\u65b9\u808c\u300d\uff0c\u4e5f\u5c31\u662f\u6211\u5011\u4fd7\u7a31\u7684\u659c\u65b9\u808c (\u8116\u5b50\u5169\u5074)\uff0c\u6b21\u4e4b\u7df4\u5230\u7684\u5247\u70ba\u83f1\u5f62\u808c<\/p>\n\n\n\n<p>\u4f60\u7684\u524d\u81c2\u5728\u6574\u500b\u555e\u9234\u8073\u80a9\u904e\u7a0b\u4e2d\uff0c\u4e5f\u5fc5\u9808\u9577\u6642\u9593\u7684\u63e1\u8457\u555e\u9234\uff0c\u56e0\u6b64\u524d\u81c2\u3001<a href=\"https:\/\/physicfit.com\/grip-strength\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/grip-strength\/\">\u63e1\u529b<\/a>\u4e5f\u6703\u9593\u63a5\u8a13\u7df4\u5230<\/p>\n\n\n\n<p>\u9084\u6709\u975e\u5e38\u591a\u4eba\u5ffd\u7565\u7684\uff01\u8179\u90e8\u6838\u5fc3\u6536\u7dca\uff0c\u4f86\u7a69\u56fa\u4e0a\u534a\u8eab\uff0c\u624d\u80fd\u907f\u514d\u8eab\u9ad4\u5728\u8073\u80a9\u904e\u7a0b\u4e2d\u524d\u5f8c\u6416\u6643\uff1b\u8173\u90e8\u5247\u8e29\u7a69\u5730\u9762\u5373\u53ef<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"BlE5fRUcA4\"><a href=\"https:\/\/physicfit.com\/grip-strength\/\">\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u63e1\u529b\u8a13\u7df4\u653b\u7565\u3011\uff1a\u63e1\u529b\u771f\u7684\u548c\u58fd\u547d\u6709\u95dc\u55ce\uff1f\u524d\u81c2\u7c97=\u63e1\u529b\u5f37\uff1f\uff16\u7a2e\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/grip-strength\/embed\/#?secret=BlE5fRUcA4\" data-secret=\"BlE5fRUcA4\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%81%9A%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E5%93%AA%E4%BA%9B%E4%BA%BA%E9%81%A9%E5%90%88%EF%BC%9F\"><\/span><strong>2. \u505a\u555e\u9234\u8073\u80a9\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u54ea\u4e9b\u4eba\u9069\u5408\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/benefit.jpg\" alt=\"\u555e\u9234\u8073\u80a9\u7684\u8a13\u7df4\u597d\u8655\" class=\"wp-image-5737\" width=\"491\" height=\"300\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/benefit.jpg 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/benefit-300x183.jpg 300w\" sizes=\"(max-width: 491px) 100vw, 491px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<ul><li>\u52a0\u5f37\u4e0a\u80cc\u539a\u5ea6<\/li><li>\u65b0\u624b\u4e5f\u53ef\u4ee5\u7df4\u7fd2<\/li><li>\u6539\u5584\u8eab\u9ad4\u99dd\u80cc\u59ff\u52e2<\/li><li>\u6539\u5584\u7d93\u5e38\u80a9\u9838\u9178\u75db<\/li><li>\u9593\u63a5\u8a13\u7df4\u4f60\u7684\u63e1\u529b<\/li><li>\u9069\u5408\u9032\u884c\u5927\u91cd\u91cf\u8a13\u7df4<\/li><li>\u53ef\u4ee5\u7528\u591a\u7a2e\u4e0d\u540c\u5668\u6750\u9032\u884c<\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u4e0a\u659c\u65b9\u808c\u5c0d\u65bc\u5927\u591a\u6578\u4eba\u4f86\u8aaa\uff0c\u53ef\u80fd\u4e0d\u662f\u8a13\u7df4\u7b2c\u4e00\u9996\u9078\uff0c\u80cc\u808c\u3001\u80f8\u808c&#8230; \u5927\u808c\u7fa4\u624d\u662f\u5065\u4eba\u5bf5\u5152<\/p>\n\n\n\n<p>\u4f46\u4e0d\u5f97\u4e0d\u627f\u8a8d\uff0c\u555e\u9234\u8073\u80a9\u78ba\u5be6\u80fd\u70ba\u4f60\u5e36\u4f86\u8a31\u591a\u8a13\u7df4\u6548\u76ca\uff01\u6700\u5927\u7684\u512a\u9ede\uff0c\u83ab\u904e\u65bc\u6539\u5584\u7d93\u5e38\u6027\u80a9\u9838\u9178\u75db\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u659c\u65b9\u808c\u5f9e\u6b63\u9762\u4f86\u770b\uff0c\u53ef\u4ee5\u8b93\u4f60\u7a7f\u8863\u670d\u66f4\u633a\uff1b\u5f9e\u80cc\u9762\u8996\u89ba\u4e0a\u4f86\u770b\uff0c\u53ef\u4ee5\u8b93\u4f60\u7684\u4e0a\u80cc\u66f4\u539a\u3001\u80cc\u90e8\u7dda\u689d\u66f4\u5b8c\u6574<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u5c07\u555e\u9234\u8073\u80a9\u653e\u5230\u4f60\u7684\u8a13\u7df4\u83dc\u55ae\u4e2d\uff0c\u4e00\u5b9a\u53ef\u4ee5\u70ba\u4f60\u5e36\u4f86\u5f88\u591a\u597d\u8655\u7684\uff0c\u5225\u7e3d\u662f\u6392\u65a5\u8a13\u7df4\u4e0a\u659c\u65b9\u808c<\/p>\n\n\n\n<p>  \u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"300\" height=\"177\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/suit.jpg\" alt=\"\u555e\u9234\u8073\u80a9 \u9069\u5408\u54ea\u4e9b\u4eba\" class=\"wp-image-5738\"\/><\/figure><\/div>\n\n\n\n<p>   \u3000\u3000<\/p>\n\n\n\n<p>\u81f3\u65bc\u54ea\u4e9b\u4eba\u9069\u5408\u505a\u555e\u9234\u8073\u80a9\u5462\uff1f<\/p>\n\n\n\n<p>\u6bcf\u500b\u4eba\u90fd\u9069\u5408\uff01\u53ea\u8981\u4f60\u9858\u610f\u8e0f\u51fa\u7b2c\u4e00\u6b65\uff0c\u555e\u9234\u8073\u80a9\u4e00\u5b9a\u80fd\u70ba\u4f60\u5e36\u4f86\u8a13\u7df4\u6210\u679c<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u7684<strong>\u80a9\u8180\u672c\u8eab\u5c31\u6709\u53d7\u50b7<\/strong>\u7684\u8a71\uff0c\u5efa\u8b70\u9084\u662f\u5148\u8a62\u554f\u91ab\u751f\u518d\u505a\u6c7a\u5b9a\uff0c\u5225\u56e0\u70ba\u4e00\u6642\u885d\u52d5\u800c\u4f7f\u50b7\u5bb3\u52a0\u5287<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u80a9\u8180\u6bd4\u8f03\u7a84\u7684\u4eba\uff0c\u904e\u5ea6\u8a13\u7df4\u4e0a\u659c\u65b9\u808c\u7684\u8a71\uff0c\u53ef\u80fd\u4e5f\u6703\u5c0e\u81f4\u8996\u89ba\u4e0a\u80a9\u8180\u66f4\u5c0f\u7684\u554f\u984c\uff0c\u4f46\u4e0d\u5f71\u97ff\u529f\u80fd\u767c\u63ee (\u898b\u4ec1\u898b\u667a\u4e86)<\/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_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9_vs_%E6%A7%93%E9%88%B4%E8%81%B3%E8%82%A9%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\"><\/span><strong>3. \u555e\u9234\u8073\u80a9 vs \u69d3\u9234\u8073\u80a9\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\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\/vss.jpg\" alt=\"\u555e\u9234\u8073\u80a9 vs \u69d3\u9234\u8073\u80a9\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f\" class=\"wp-image-5740\" width=\"349\" height=\"281\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/vss.jpg 383w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/vss-300x241.jpg 300w\" sizes=\"(max-width: 349px) 100vw, 349px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u555e\u9234\u8073\u80a9<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u69d3\u9234\u8073\u80a9<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u63e1\u6cd5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5c0d\u63e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u6b63\u63e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4f7f\u7528\u91cd\u91cf<\/strong><\/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\"><strong>\u884c\u7a0b\u7bc4\u570d<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5927<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c0f<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u6539\u8b8a\u89d2\u5ea6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5bb9\u6613<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u56f0\u96e3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u7a69\u5b9a\u6027\u9700\u6c42<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4f4e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u512a\u9ede<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u4e0d\u9700\u8981\u5f88\u5927\u7684\u5834\u5730<br>2. \u53ef\u4ee5\u66f4\u5c08\u6ce8\u5728\u6536\u7e2e<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u53ef\u9032\u884c\u5927\u91cd\u91cf<br>2. \u96d9\u624b\u7a69\u5b9a\u6027\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u7f3a\u9ede<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u7121\u6cd5\u505a\u8d85\u5927\u91cd\u91cf<br>2. \u624b\u53ef\u80fd\u6703\u5de6\u53f3\u6643\u52d5<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u884c\u7a0b\u7565\u77ed<br>2. \u7121\u6cd5\u8f15\u6613\u8abf\u6574\u89d2\u5ea6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u555e\u9234\u8073\u80a9\u3001\u69d3\u9234\u8073\u80a9\u7684\u52d5\u4f5c\u6a21\u5f0f\u5176\u5be6\u90fd\u5dee\u4e0d\u591a\uff0c\u4e3b\u8981\u5dee\u5225\u5c31\u5728\u65bc\uff0c<a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/dumbbell-guide\/\">\u555e\u9234<\/a>\u662f\u96d9\u624b\u5404\u62ff\u4e00\u9846\uff0c\u56e0\u6b64\u7121\u6cd5\u505a\u7684\u8ddf<a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell\/\">\u69d3\u9234<\/a>\u4e00\u6a23\u91cd<\/p>\n\n\n\n<p>\u4f46\uff01\u4e5f\u56e0\u70ba\u555e\u9234\u662f\u5de6\u53f3\u624b\u5404\u62ff\u4e00\u9846\uff0c\u52a0\u4e0a\u8073\u80a9\u904e\u7a0b\u4e2d\u4e0d\u6703\u6709\u69d3\u5b50\u5361\u5230\u8173\u7684\u554f\u984c\uff0c\u56e0\u6b64\u53ef\u4ee5\u6bd4\u8f03\u8f15\u6613\u7684\u8abf\u6574\u89d2\u5ea6\u3001\u59ff\u52e2<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\u9019\u5169\u7a2e\u8073\u80a9\u52d5\u4f5c\u5404\u6709\u512a\u7f3a\u9ede\uff0c\u4f60\u4e5f\u53ef\u4ee5\u5148\u7528\u5927\u91cd\u91cf\u505a\u69d3\u9234\u8073\u80a9\uff0c\u518d\u7528\u555e\u9234\u505a\u8f03\u8f15\u91cd\u91cf\u7684\u5b8c\u6574\u884c\u7a0b\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000  <\/p>\n\n\n\n<p>\u3000 \u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9_TOP3%E7%B2%BE%E8%8F%AF_%E6%90%B6%E5%85%88%E7%9C%8B\"><\/span><strong>4. \u555e\u9234\u8073\u80a9 TOP3\u7cbe\u83ef \u6436\u5148\u770b!!!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"140\" height=\"140\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 140px) 100vw, 140px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u8073\u80a9\u7684\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u8166\u6d77\u88e1\u53ef\u4ee5\u8a18\u4f4f\u9019\u4e09\u9ede\u7cbe\u83ef\uff1a<\/p>\n\n\n\n<ul><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u8eab\u9ad4\u7565\u50be\uff0c\u611f\u53d7\u52a0\u5206<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4e0d\u53ea\u5411\u4e0a\uff0c\u9084\u8981\u5411\u5167<\/span><\/strong><\/li><li><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u9802\u5cf0\u505c\u7559\uff0c\u6162\u4e0a\u6162\u4e0b<\/span><\/strong><\/li><\/ul>\n\n\n\n<p>\u628a\u9019\u4e9b\u7cbe\u83ef\u8b8a\u6210\u5c0f\u53e3\u8a23\uff0c\u66f4\u5bb9\u6613\u5728\u8a13\u7df4\u4e2d\u63d0\u9192\u81ea\u5df1<\/p>\n\n\n\n<p>\u7e7c\u7e8c\u5f80\u4e0b\u770b\uff0c\u66f4\u8a73\u7d30\u7684\u555e\u9234\u8073\u80a9\u6559\u5b78 \u2193<\/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_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>5. \u555e\u9234\u8073\u80a9\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>\u7ad9\u59ff<\/strong>\u555e\u9234\u8073\u80a9\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\u555e\u9234\u8073\u80a9\u91cd\u91cf<\/strong><\/li><li><strong>\u96d9\u624b\u5c0d\u63e1\u3001\u624b\u638c\u671d\u5411\u81ea\u5df1\uff0c\u81ea\u7136\u4e0b\u653e\u5927\u817f\u5169\u5074<\/strong><\/li><li><strong>\u4ee5\u4f60\u6700\u8212\u670d\u7684\u7ad9\u8ddd\u70ba\u4e3b\uff0c\u5927\u7d04\u8207\u80a9\u540c\u5bec<\/strong><\/li><li><strong>\u8eab\u9ad4\u7565\u5fae\u524d\u50be10\u00b0\uff0c\u6838\u5fc3\u6536\u7dca\uff0c\u8996\u7dda\u9762\u76f8\u524d\u65b9<\/strong><\/li><li><strong>\u4e0a\u659c\u65b9\u808c\u5411\u659c\u4e0a\u65b9\u8073\u52d5\uff0c\u540c\u6642\u5411\u5167\u6536\u7dca (\u659c\u4e0a\u659c\u4e0b)<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E5%8F%96%E5%90%88%E9%81%A9%E7%9A%84%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5982\u4f55\u9078\u53d6\u5408\u9069\u7684\u555e\u9234\u8073\u80a9\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=\"\u555e\u9234\u8073\u80a9 \u4f7f\u7528\u91cd\u91cf\" class=\"wp-image-2784\" width=\"428\" height=\"301\" 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: 428px) 100vw, 428px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6311\u9078\u4e00\u500b\u53ef\u4ee5\u63a7\u5236\u7684\u555e\u9234\u91cd\u91cf\uff0c\u5728\u8073\u80a9\u904e\u7a0b\u4e2d\uff0c\u52d5\u4f5c\u80fd\u5920\u57f7\u884c\u7684\u6a19\u6e96<\/p>\n\n\n\n<p>\u5e73\u5e38\u6c92\u6709\u5065\u8eab\u7fd2\u6163\u7684\u65b0\u624b\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e <strong>\u5de6\u53f3\u624b\u540415\uff5e20\uff05\u9ad4\u91cd<\/strong> \u958b\u59cb\u7df4\u7fd2\uff0c\u4f8b\u5982\uff1a 70\u516c\u65a4\u7684\u4eba\uff0c\u5de6\u53f3\u624b\u5404\u62ff10<strong>\uff5e<\/strong>15\u516c\u65a4<\/p>\n\n\n\n<p>\u5982\u679c\u5e73\u5e38\u5c31\u6709\u904b\u52d5\u7fd2\u6163\u3001\u52de\u529b\u6d3b\u52d5\uff0c\u53ef\u4ee5\u5f9e <strong>\u5de6\u53f3\u624b\u540420\uff5e30\uff05\u9ad4\u91cd<\/strong> \u958b\u59cb\u7df4\u7fd2\uff0c\u4f8b\u5982\uff1a70\u516c\u65a4\u7684\u4eba\uff0c\u5de6\u53f3\u624b\u5404\u62ff15<strong>\uff5e<\/strong>20\u516c\u65a4<\/p>\n\n\n\n<p>\u555e\u9234\u8073\u80a9\u7684\u4e0a\u624b\u96e3\u5ea6\u6703\u6bd4<a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/chest-press\/\">\u81e5\u63a8<\/a>\u3001<a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/squat-training\/\">\u6df1\u8e72<\/a>&#8230; \u4f86\u7684\u4f4e\uff0c\u4f46\u540c\u6642\u53c8\u5c6c\u65bc\u5168\u8eab\u6027\u52d5\u4f5c\uff0c\u56e0\u6b64\u8d77\u59cb\u91cd\u91cf\u53ef\u4ee5\u6bd4\u8f03\u91cd\u4e00\u9ede<\/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%A9%B2%E5%A6%82%E4%BD%95%E6%8F%A1%E5%95%9E%E9%88%B4%EF%BC%9F%E9%9B%99%E6%89%8B%E6%93%BA%E5%9C%A8%E4%BB%80%E9%BA%BC%E4%BD%8D%E7%BD%AE%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u8a72\u5982\u4f55\u63e1\u555e\u9234\uff1f\u96d9\u624b\u64fa\u5728\u4ec0\u9ebc\u4f4d\u7f6e\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u8073\u80a9.jpg\" alt=\"\u555e\u9234\u8073\u80a9 \u624b\u90e8\u4f4d\u7f6e\" class=\"wp-image-5743\" width=\"325\" height=\"295\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u8073\u80a9.jpg 333w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u8073\u80a9-300x272.jpg 300w\" sizes=\"(max-width: 325px) 100vw, 325px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u96d9\u624b\u81ea\u7136\u4e0b\u5782\u3001\u5c0d\u63e1\u555e\u9234\uff0c\u5c07\u555e\u9234\u7f6e\u65bc\u81ea\u5df1\u5927\u817f\u7684\u5169\u5074\uff0c\u4e0d\u8981\u523b\u610f\u63d0\u8d77\uff0c\u6216\u662f\u524d\u5f8c\u79fb\u52d5<\/p>\n\n\n\n<p>\u76e1\u91cf\u8b93\u81ea\u5df1\u5728\u958b\u59cb\u9032\u884c\u555e\u9234\u8073\u80a9\u524d\uff0c\u6574\u500b\u624b\u90e8\u662f\u4fdd\u6301\u653e\u9b06\u7684\u72c0\u614b\uff0c\u85c9\u6b64\u8b93\u5f35\u529b\u53ef\u4ee5\u66f4\u96c6\u4e2d\u5728\u4e0a\u659c\u65b9\u808c<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E9%9B%99%E8%85%B3%E7%AB%99%E8%B7%9D%E8%A6%81%E7%AB%99%E5%A4%9A%E5%AF%AC%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u96d9\u8173\u7ad9\u8ddd\u8981\u7ad9\u591a\u5bec\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\/mqGjOR\" 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>\u8173\u7684\u7ad9\u8ddd\uff0c\u4e00\u822c\u4f86\u8aaa\u5728\u555e\u9234\u8073\u80a9\u904e\u7a0b\u4e2d\uff0c\u4e0d\u6703\u5c0d\u52d5\u4f5c\u6709\u592a\u5927\u7684\u5f71\u97ff\uff0c\u56e0\u70ba\u8173\u7684\u529f\u80fd\u53ea\u662f\u8981\u7a69\u5b9a\u4e0b\u80a2\u3001\u4e0d\u8981\u524d\u5f8c\u6416\u6643\u800c\u5df2<\/p>\n\n\n\n<p>\u96d9\u8173\u5927\u7d04\u548c\u4f60\u7684\u80a9\u8180\u540c\u5bec\uff0c\u751a\u81f3\u7565\u5bec\u90fd\u6c92\u95dc\u4fc2\uff01\u4ee5\u4f60\u6700\u8212\u670d\u7684\u7ad9\u8ddd\u70ba\u4e3b\uff0c\u4e0d\u8981\u523b\u610f\u7ad9\u592a\u7a84\uff0c\u6216\u7ad9\u592a\u958b<\/p>\n\n\n\n<p>\u8173\u5c16\u9762\u5411\u524d\u65b9\uff0c\u78ba\u4fdd\u81ea\u5df1\u7684\u8173\u6709\u8e29\u7a69\u5730\u9762\uff0c\u63a5\u4e0b\u4f86\u5c31\u8981\u4f86\u6aa2\u67e5\u4e00\u4e0b\u4e0a\u80a2\u7684\u9810\u5099\u52d5\u4f5c\u56c9 \u2193<\/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=\"Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E8%BA%AB%E9%AB%94%E8%A7%92%E5%BA%A6%E8%A9%B2%E5%91%88%E7%8F%BE%E5%A4%9A%E5%B0%91%EF%BC%9F%E5%AE%8C%E5%85%A8%E7%AB%99%E7%9B%B4%E5%97%8E%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u8eab\u9ad4\u89d2\u5ea6\u8a72\u5448\u73fe\u591a\u5c11\uff1f\u5b8c\u5168\u7ad9\u76f4\u55ce\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u8073\u80a93.jpg\" alt=\"\u555e\u9234\u8073\u80a9 \u9810\u5099\u59ff\u52e2\" class=\"wp-image-5744\" width=\"207\" height=\"316\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u8073\u80a93.jpg 304w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u8073\u80a93-197x300.jpg 197w\" sizes=\"(max-width: 207px) 100vw, 207px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4e0a\u80a2\u7684\u9810\u5099\u59ff\u52e2\u5c31\u6bd4\u4e0b\u80a2\u4f86\u7684\u91cd\u8981\u4e86\uff01\u5b83\u6703\u76f4\u63a5\u5f71\u97ff\u4f60\u505a\u555e\u9234\u8073\u80a9\u7684\u52d5\u4f5c\u54c1\u8cea<\/p>\n\n\n\n<p>\u9664\u4e86\u96d9\u624b\u81ea\u7136\u4e0b\u653e\uff0c\u5efa\u8b70\u8eab\u9ad4\u4e0d\u8981\u7ad9\u7684\u592a\u76f4\uff0c\u7565\u70ba\u524d\u50be10\u00b0\u5de6\u53f3\u7684\u89d2\u5ea6\uff0c\u4e0d\u8981\u7ad9\u592a\u76f4\u3001\u4e5f\u4e0d\u8981\u592a\u524d\u50be<\/p>\n\n\n\n<p>\u6838\u5fc3\u7684\u90e8\u5206\uff0c\u4e00\u5b9a\u8981\u6536\u7dca\uff01\u6211\u770b\u904e\u6709\u4e9b\u65b0\u624b\u5728\u63e1\u597d\u555e\u9234\u5f8c\uff0c\u4ee5\u70ba\u53ea\u8981\u5c07\u80a9\u8180\u5411\u4e0a\u8073\u52d5\u5c31\u597d\uff0c\u800c\u8eab\u9ad4\u7684\u90e8\u5206\u6574\u500b\u653e\u8edf&#8230;<\/p>\n\n\n\n<p>\u9019\u6a23\u4e0d\u4f46\u7121\u6cd5\u8b93\u4f60\u66f4\u5c08\u6ce8\u5728\u4e0a\u659c\u65b9\u808c\u7684\u6536\u7e2e\u4e0a\uff0c\u5728\u5927\u91cd\u91cf\u8073\u80a9\u4e4b\u4e0b\u9084\u6709\u53ef\u80fd\u9020\u6210\u8170\u90e8\u53d7\u50b7\uff1b\u8996\u7dda\u90e8\u5206\u5247\u7dad\u6301\u5728\u524d\u65b9\uff0c\u4e0d\u8981\u523b\u610f\u4f4e\u982d<\/p>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u8eab\u9ad4\u7565\u5fae\u524d\u50be\u4e00\u65b9\u9762\u662f\u8981\u8b93\u4f60\u589e\u52a0\u52d5\u4f5c\u884c\u7a0b\uff0c\u53e6\u4e00\u65b9\u9762\u662f\u53ef\u4ee5\u9632\u6b62\u4e0a\u659c\u65b9\u808c\u9810\u5148\u7528\u529b\u7684\u72c0\u6cc1 (\u6163\u6027\u8073\u80a9)<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E8%A9%B2%E6%80%8E%E9%BA%BC%E6%AD%A3%E7%A2%BA%E8%81%B3%E8%82%A9%EF%BC%9F%E5%9E%82%E7%9B%B4%E5%90%91%E4%B8%8A%E5%B0%B1%E5%A5%BD%E5%97%8E%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u8a72\u600e\u9ebc\u6b63\u78ba\u8073\u80a9\uff1f\u5782\u76f4\u5411\u4e0a\u5c31\u597d\u55ce\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\/qQDnxy\" 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\u3000<\/p>\n\n\n\n<p>\u6700\u6709\u6548\u7684\u555e\u9234\u8073\u80a9\u7684\u65b9\u5f0f\uff0c\u5176\u5be6\u4e0d\u662f\u76f4\u4e0a\u76f4\u4e0b\u7684\uff0c\u800c\u662f\u300c<strong>\u659c\u4e0a\u659c\u4e0b<\/strong>\u300d\uff0c\u800c\u659c\u4e0a\u659c\u4e0b\u4e5f\u6b63\u662f\u56e0\u70ba<strong>\u8eab\u9ad4\u7565\u5fae\u524d\u50be<\/strong>\u6240\u884d\u751f\u7684<\/p>\n\n\n\n<p>\u5728\u8073\u80a9\u904e\u7a0b\u4e2d\uff0c\u56e0\u70ba\u4f60\u7684\u76ee\u6a19\u808c\u7fa4\u662f\u4e0a\u659c\u65b9\u808c\uff0c\u56e0\u6b64\u5176\u4ed6\u808c\u7fa4\u8981\u76e1\u53ef\u80fd\u4fdd\u6301\u300c\u4e0d\u300d\u4e3b\u52d5\u767c\u529b\uff0c\u524d\u81c2\u3001\u4e8c\u982d\u808c\u90fd\u653e\u9b06<\/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\/GRgrZK\" 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>\u53e6\u5916\u9084\u6709\u4e00\u500b\u5c0f\u6280\u5de7\uff0c\u7576\u4f60\u5728\u8073\u80a9\u7684\u540c\u6642\uff0c\u9664\u4e86\u5f80\u659c\u4e0a\u65b9\u5e36\u52d5\uff0c\u9084\u53ef\u4ee5\u60f3\u50cf\u300c\u8981\u628a\u81ea\u5df1\u7684\u5169\u584a\u659c\u65b9\u808c<strong>\u5f80\u4e2d\u9593\u593e\u5728\u4e00\u8d77<\/strong>\u300d<\/p>\n\n\n\n<p>\u5ff5\u52d5\u4e00\u81f4\u7684\u65b9\u6cd5\uff0c\u53ef\u4ee5\u4f7f\u4f60\u66f4\u5b8c\u6574\u3001\u66f4\u5c08\u6ce8\u7684\u9032\u884c\u555e\u9234\u8073\u80a9\uff0c\u9019\u4e5f\u662f\u4e00\u500b\u63d0\u5347\u4e0a\u659c\u65b9\u808c\u611f\u53d7\u5ea6\u7684\u5c0f\u6280\u5de7<\/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 \u6574\u500b\u555e\u9234\u8073\u80a9\u904e\u7a0b\u4e2d\uff0c\u53ea\u6709\u4f60\u7684\u4e0a\u659c\u65b9\u808c\u5728\u6536\u7e2e\uff0c\u5176\u4ed6\u808c\u7fa4\u81ea\u7136\u4e0b\u653e\u3001\u4e0d\u53c3\u8207<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%81%B3%E8%82%A9%E6%99%82%EF%BC%8C%E5%B8%B6%E5%8B%95%E6%89%8B%E8%82%98\"><\/span><strong>6. \u555e\u9234\u8073\u80a9\u5c0f\u6280\u5de7\uff1a\u8073\u80a9\u6642\uff0c\u5e36\u52d5\u624b\u8098<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/Z8pnY5\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u500b\u5c0f\u6280\u5de7\uff0c\u4e00\u6a23\u662f\u8981\u5efa\u7acb\u5728\u300c\u8eab\u9ad4\u7565\u5fae\u524d\u50be\u300d\u4e4b\u4e0b\uff01\u4e0d\u9069\u5408\u5728\u4f60\u7ad9\u7684\u5f88\u76f4\u7684\u60c5\u6cc1\u4e0b\u4f7f\u7528<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u7ad9\u7684\u5f88\u76f4\uff0c\u540c\u6642\u53c8\u60f3\u5728\u555e\u9234\u8073\u80a9\u904e\u7a0b\u4e2d\uff0c\u52a0\u5165\u5e36\u52d5\u624b\u8098\u7684\u5143\u7d20\uff0c\u5f88\u6709\u53ef\u80fd\u6703\u8b8a\u6210\u662f\u9760\u4e8c\u982d\u808c\u5728\u62c9 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/mqGjqG\" 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>\u8eab\u9ad4\u7565\u5fae\u524d\u50be + \u8073\u80a9\u6642\u5e36\u52d5\u624b\u8098\uff0c\u53ef\u4ee5\u8b93\u4f60\u7684\u4e0a\u659c\u65b9\u808c\u611f\u53d7\u5ea6\u518d\u4e0a\u4e00\u5c64\u6a13\uff01\u9019\u4e5f\u662f\u6211\u81ea\u5df1\u89aa\u8eab\u9ad4\u9a57\u5f8c\u89ba\u7684\u975e\u5e38\u6709\u6548\u7684\u65b9\u6cd5 (<strong>\u540c\u6642\u589e\u52a0\u6536\u7e2e\u5e45\u5ea6<\/strong>)<\/p>\n\n\n\n<p>\u5207\u8a18\uff01\u624b\u8098\u4e5f\u662f\u7565\u5fae\u5f4e\u66f2\u5c31\u597d\uff0c\u4e0d\u8981\u6574\u500b\u5c07\u555e\u9234\u8209\u8d77\u4f86\uff0c\u9019\u6a23\u5f35\u529b\u53cd\u800c\u6703\u8f49\u79fb\u5230\u4f60\u7684\u4e8c\u982d\u808c\u4e0a\uff0c\u9032\u800c\u672c\u672b\u5012\u7f6e<\/p>\n\n\n\n<p>\u56e0\u70ba\u9019\u500b\u555e\u9234\u8073\u80a9\u5c0f\u6280\u5de7\uff0c\u9700\u8981\u4f60\u82b1\u4e00\u4e9b\u6642\u9593\u53bb\u6293\u611f\u89ba\u3001\u627e\u5230\u6700\u9069\u5408\u4f60\u7684\u89d2\u5ea6\uff0c\u56e0\u6b64\u5efa\u8b70\u5148\u7528\u8f15\u91cd\u91cf\u4f86\u7df4\u7fd2\u770b\u770b<\/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_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E7%9A%84%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>7. \u555e\u9234\u8073\u80a9\u7684\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/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\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"152\" height=\"152\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-150x150.png 150w\" sizes=\"(max-width: 152px) 100vw, 152px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u8073\u80a9\u6642\uff0c\u611f\u53d7\u5ea6\u5f88\u5dee\uff1f\u80a9\u8180\u5361\u5361\u7684\u3001\u4e0d\u8212\u670d\uff1f\u4e8c\u982d\u808c\u3001\u524d\u81c2\u600e\u9ebc\u4e00\u76f4\u51fa\u529b\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u555e\u9234\u8073\u80a9\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_%E9%87%8D%E9%87%8F%E5%A4%AA%E9%87%8D%E3%80%81%E9%81%8E%E5%BA%A6%E5%80%9F%E5%8A%9B\"><\/span><strong>\u2776 \u91cd\u91cf\u592a\u91cd\u3001\u904e\u5ea6\u501f\u529b<\/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\/jYL9ZB\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u662f\u555e\u9234\u3001\u69d3\u9234\uff0c\u90fd\u4e0d\u5efa\u8b70\u4e00\u958b\u59cb\u5c31\u7528\u5927\u91cd\u91cf\u9032\u884c\u501f\u529b\u8a13\u7df4\uff0c\u56e0\u70ba\u9019\u6a23\u7121\u6cd5\u8b93\u4f60\u5c08\u6ce8\u5728\u4e0a\u659c\u65b9\u808c\u7684\u6536\u7e2e\u4e0a<\/p>\n\n\n\n<p>\u5148\u6c42\u628a\u8073\u80a9\u52d5\u4f5c\u505a\u5c0d\u3001\u884c\u7a0b\u505a\u6eff\uff0c\u624d\u80fd\u628a\u8a13\u7df4\u6548\u76ca\u6700\u5927\u5316\uff01\u4e00\u65b9\u9762\u4e5f\u53ef\u4ee5\u589e\u52a0\u4e0a\u80cc\u7684\u611f\u53d7\u5ea6<\/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\/XQn9Qo\" 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>\u5982\u679c\u5728\u5927\u91cd\u91cf\u4e4b\u4e0b\u4e0d\u501f\u529b\uff0c\u5f88\u6709\u53ef\u80fd\u8b8a\u6210\u4f60\u7684\u8073\u80a9\u884c\u7a0b\u592a\u77ed\uff0c\u4e0a\u659c\u65b9\u808c\u7121\u6cd5\u5145\u5206\u6536\u7e2e<\/p>\n\n\n\n<p>\u4e14\u65b0\u624b\u5728\u6838\u5fc3\u4e0d\u7a69\u5b9a\u7684\u60c5\u6cc1\u4e0b\uff0c\u5927\u91cd\u91cf\u8073\u80a9\u5f88\u6709\u53ef\u80fd\u9020\u6210\u4f60\u7684\u80a9\u8180\u3001\u4e0b\u80cc\u53d7\u50b7<\/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=\"%E2%9D%B7_%E7%92%B0%E7%B9%9E%E8%82%A9%E8%86%80\"><\/span><strong>\u2777 \u74b0\u7e5e\u80a9\u8180<\/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\/79OB9O\" 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>\u300c\u74b0\u7e5e\u80a9\u8180\u300d\u4e5f\u662f\u8073\u80a9\u904e\u7a0b\u4e2d\u7d93\u5e38\u770b\u5230\u7684\u932f\u8aa4\u4e4b\u4e00<\/p>\n\n\n\n<p>\u9664\u4e86\u523b\u610f\u5c07\u80a9\u8180\u79fb\u52d5\u4ee5\u5916\uff0c\u6211\u8a8d\u70ba\u6700\u5927\u7684\u4e3b\u56e0\u5c31\u662f\u300c\u4f60\u7ad9\u7684\u592a\u76f4\u4e86\u300d\uff01<\/p>\n\n\n\n<p>\u56e0\u70ba\u7576\u4f60\u8981\u9032\u884c\u555e\u9234\u8073\u80a9\u6642\uff0c\u537b\u767c\u73fe\u81ea\u5df1\u76f4\u7acb\u5411\u4e0a\u8073\u52d5\u80a9\u8180\u6703\u5361\u5361\u7684\u3001\u611f\u53d7\u5ea6\u4e0d\u662f\u5f88\u597d\uff0c\u5c0e\u81f4\u4f60\u6703\u4e0b\u610f\u8b58\u5730\u60f3\u8981\u8f49\u52d5\u4e00\u4e0b\u80a9\u8180<\/p>\n\n\n\n<p>\u6700\u597d\u7684\u89e3\u6c7a\u65b9\u6cd5\u5c31\u662f\u964d\u4f4e\u91cd\u91cf\uff0c\u5229\u7528\u6211\u5728\u524d\u9762\u6240\u63d0\u5230\u7684\u52d5\u4f5c\u6559\u5b78 &#8211; \u300c\u8eab\u9ad4\u7565\u5fae\u524d\u50be10\u00b0\u5de6\u53f3\u300d\uff0c\u8b93\u611f\u53d7\u5ea6\u53ef\u4ee5\u518d\u63d0\u5347\u4e00\u500b\u6a94\u6b21<\/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=\"%E2%9D%B8_%E7%94%A8%E6%89%8B%E6%8F%90%E5%95%9E%E9%88%B4\"><\/span><strong>\u2778 \u7528\u624b\u63d0\u555e\u9234<\/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\/99OEDz\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u505a\u555e\u9234\u8073\u80a9\u6642\uff0c\u4f60\u7684\u76ee\u6a19\u808c\u7fa4\u662f\u4e0a\u659c\u65b9\u808c\uff0c\u56e0\u6b64\u4f60\u8981\u505a\u7684\u662f &#8211; <strong>\u8073\u52d5\u80a9\u8180<\/strong>\uff0c\u800c\u4e0d\u662f\u4e8c\u982d\u808c\u8a13\u7df4<\/p>\n\n\n\n<p>\u9664\u4e86\u4e0a\u659c\u65b9\u808c\uff0c\u5176\u4ed6\u808c\u7fa4\u90fd\u53ea\u662f\u8f14\u52a9\u4f60\u5b8c\u6210\u52d5\u4f5c\u800c\u5df2\uff0c\u4e0d\u8981\u8b93\u8f14\u52a9\u808c\u7fa4\u8b8a\u6210\u4e3b\u52d5\u767c\u529b\u808c\u7fa4<\/p>\n\n\n\n<p>\u524d\u81c2\u3001\u4e8c\u982d\u808c\u3001\u4e09\u982d\u808c&#8230; \u5168\u90e8\u90fd\u653e\u9b06\uff0c\u597d\u597d\u611f\u53d7\u3001\u6536\u7e2e\u4f60\u7684\u659c\u65b9\u808c<\/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_%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\"><\/span><strong>8. \u555e\u9234\u8073\u80a9\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=\"152\" height=\"152\" 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: 152px) 100vw, 152px\" \/><\/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%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E7%9A%84%E7%B5%84%E6%95%B8%E3%80%81%E6%AC%A1%E6%95%B8%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\"><\/span><strong>Q1\uff1a\u555e\u9234\u8073\u80a9\u7684\u7d44\u6578\u3001\u6b21\u6578\u600e\u9ebc\u5b89\u6392\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e00\u958b\u59cb\u505a\u8073\u80a9\u52d5\u4f5c\u4e00\u5b9a\u6703\u5f88\u4e0d\u7fd2\u6163\uff0c\u4f60\u53ef\u4ee5\u5148\u5f9e\u4e00\u7d448\uff5e10\u4e0b \/ 2\uff5e3\u7d44\u958b\u59cb\u7df4\u7fd2<\/p>\n\n\n\n<p>\u518d\u6162\u6162\u63d0\u5347\u91cd\u91cf\u3001\u6b21\u6578\u3001\u7d44\u6578\uff0c\u4e3b\u8981\u9084\u662f\u4ee5\u52d5\u4f5c\u6b63\u78ba\u3001\u884c\u7a0b\u5b8c\u6574\u70ba\u4e3b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E8%81%B3%E8%82%A9%E6%99%82%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A9%B2%E7%AB%99%E7%9B%B4%EF%BC%9F%E9%82%84%E6%98%AF%E5%89%8D%E5%82%BE%EF%BC%9F\"><\/span><strong>Q2\uff1a\u8073\u80a9\u6642\uff0c\u5230\u5e95\u8a72\u7ad9\u76f4\uff1f\u9084\u662f\u524d\u50be\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u662f\u4ee5\u672c\u6587\u7684\u6559\u5b78\u70ba\u4e3b\uff0c\u6211\u4e00\u5b9a\u662f\u63a8\u85a6\u8eab\u9ad4\u7565\u5fae\u524d\u50be\u7684\u7248\u672c\uff0c\u5c0d\u65bc\u4e0a\u659c\u65b9\u808c\u7684\u611f\u53d7\u5ea6\u6bd4\u8f03\u597d<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u4f60\u4eca\u5929\u8eab\u9ad4\u7ad9\u76f4\uff0c\u4e00\u5b9a\u53ef\u4ee5\u660e\u986f\u611f\u53d7\u5230\u659c\u65b9\u808c\u767c\u529b\uff0c\u4e5f\u6c92\u6709\u4efb\u4f55\u4e0d\u9069\u611f\u7684\u8a71\uff0c\u5176\u5be6\u4e5f\u53ef\u4ee5\u7ad9\u76f4\u9032\u884c<\/p>\n\n\n\n<p>\u9078\u64c7\u53d6\u6c7a\u65bc\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u5e73\u5e38\u505a\u555e\u9234\u8073\u80a9\u90fd\u6c92\u611f\u89ba\u7684\u8a71\uff0c\u5efa\u8b70\u53ef\u4ee5\u8a66\u770b\u770b\u672c\u6587\u7684\u6559\u5b78\u7248\u672c\u54e6\uff5e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E5%81%9A%E5%95%9E%E9%88%B4%E8%81%B3%E8%82%A9%E6%99%82%EF%BC%8C%E8%82%A9%E8%86%80%E7%92%B0%E7%B9%9E%E5%8F%AF%E4%BB%A5%E5%A2%9E%E5%8A%A0%E6%84%9F%E5%8F%97%E5%BA%A6%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a\u505a\u555e\u9234\u8073\u80a9\u6642\uff0c\u80a9\u8180\u74b0\u7e5e\u53ef\u4ee5\u589e\u52a0\u611f\u53d7\u5ea6\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5343\u842c\uff01\u5343\u842c\uff01\u5343\u842c\uff01\u4e0d\u8981\u5728\u505a\u8073\u80a9\u6642\uff0c\u9084\u984d\u5916\u589e\u52a0\u4e00\u500b\u80a9\u8180\u7e5e\u5708\u3001\u74b0\u7e5e\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9019\u6a23\u5f88\u5bb9\u6613\u5c0d\u4f60\u7684\u80a9\u8180\u9020\u6210\u50b7\u5bb3\uff0c\u5982\u679c\u4f60\u66fe\u7d93\u5728\u5f71\u7247\u4e0a\u770b\u5230\u9019\u7a2e\u985e\u4f3c\u7684\u6559\u5b78<\/p>\n\n\n\n<p>\u4e0d\u8981\u96a8\u610f\u6a21\u4eff\uff0c\u9019\u6a23\u7684\u8073\u80a9\u65b9\u5f0f\u5c0d\u4ed6\u4f86\u8aaa\u53ef\u80fd\u5f88\u6709\u6548\uff0c\u4f46\u5c0d\u5927\u591a\u6578\u4eba\u4f86\u8aaa\u7d55\u5c0d\u4e0d\u662f\u4e00\u500b\u826f\u597d\u7684\u52d5\u4f5c\u6a21\u5f0f<\/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%E4%B8%80%E5%AE%9A%E8%A6%81%E7%B7%B4%E8%81%B3%E8%82%A9%E5%97%8E%EF%BC%9F%E6%9C%89%E5%AE%83%E7%9A%84%E5%BF%85%E8%A6%81%E6%80%A7%E5%97%8E%EF%BC%9F\"><\/span><strong>Q4\uff1a\u4e00\u5b9a\u8981\u7df4\u8073\u80a9\u55ce\uff1f\u6709\u5b83\u7684\u5fc5\u8981\u6027\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5176\u5be6\u5e73\u5e38\u4f60\u5728\u8a13\u7df4\u7684\u6642\u5019\uff0c\u597d\u6bd4\u5074\u5e73\u8209\u3001\u5750\u59ff\u5212\u8239&#8230; \u591a\u5c11\u90fd\u6703\u5e36\u5230\u4e00\u4e9b\u659c\u65b9\u808c (\u4e0a\u659c\u65b9\u808c) \u7684\u767c\u529b<\/p>\n\n\n\n<p>\u5982\u679c\u4eca\u5929\u4e0a\u659c\u65b9\u808c\u4e5f\u4e0d\u662f\u4f60\u60f3\u52a0\u5f37\u7684\u90e8\u4f4d\uff0c\u5176\u5be6\u6c92\u6709\u4e00\u5b9a\u8981\u7df4\u555e\u9234\u8073\u80a9\uff0c\u4e3b\u8981\u9084\u662f\u53d6\u6c7a\u65bc\u4f60\u7684\u8a13\u7df4\u76ee\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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 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