{"id":5753,"date":"2021-12-29T09:29:27","date_gmt":"2021-12-29T01:29:27","guid":{"rendered":"https:\/\/physicfit.com\/?p=5753"},"modified":"2023-08-20T11:05:31","modified_gmt":"2023-08-20T03:05:31","slug":"training-methods","status":"publish","type":"post","link":"https:\/\/physicfit.com\/training-methods\/","title":{"rendered":"\u30102023\u3011\u5065\u8eab\u8a13\u7df4\u6cd5\u5927\u5168\uff1a\u8d85\u7d1a\u7d44\u3001\u5de8\u4eba\u7d44\u3001\u905e\u6e1b\u7d44\u8a72\u5982\u4f55\u6b63\u78ba\u5b89\u6392\uff06\u57f7\u884c\uff1f"},"content":{"rendered":"\n<p>\u6bcf\u6b21\u5728\u5065\u8eab\u623f\uff0c\u6216\u662f\u7db2\u8def\u7684\u5f71\u7247\u4e2d\uff0c\u7e3d\u662f\u6703\u807d\u5230\u4e00\u7fa4\u5de8\u5de8\u8aaa\uff1a\u300c\u6211\u5011\u4f86\u500b\u8d85\u7d1a\u7d44\u3001\u9019\u7d44\u505a\u905e\u6e1b&#8230;\u300d<\/p>\n\n\n\n<p>\u8af8\u5982\u6b64\u985e\u7684\u7528\u8a9e\uff0c\u4f60\u662f\u4e0d\u662f\u4e5f\u5f88\u597d\u5947\u4ed6\u5011\u5230\u5e95\u5728\u8aaa\u4e9b\u4ec0\u9ebc\uff1f\u5065\u8eab\u5c31\u5065\u8eab\uff0c\u5e79\u561b\u9019\u9ebc\u591a\u5947\u602a\u7684\u540d\u8a5e\uff1f<\/p>\n\n\n\n<p>\u4f46\u5176\u5be6\u9019\u4e9b\u90fd\u662f\u5065\u8eab\u3001\u91cd\u8a13\u7684\u8a13\u7df4\u65b9\u6cd5\uff0c\u80fd\u5920\u5e6b\u52a9\u4f60\u9054\u5230\u4e0d\u540c\u7684\u5065\u8eab\u76ee\u7684\uff0c\u597d\u6bd4\u808c\u80a5\u5927\u3001\u589e\u808c&#8230;<\/p>\n\n\n\n<p>\u56e0\u6b64\u6211\u60f3\u900f\u904e\u9019\u7bc7\u6587\u7ae0\uff0c\u4ee5\u6700<strong>\u6dfa\u986f\u6613\u61c2<\/strong>\u7684\u65b9\u5f0f\uff0c\u5e36\u4f60\u4e00\u8d77\u8a8d\u8b58\u9019\u4e9b\u5065\u8eab\u8a13\u7df4\u6cd5\uff0c\u4ee5\u53ca\u5b83\u5011\u7684\u7528\u6cd5\u3001\u512a\u7f3a\u9ede<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB 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title=\"\u5de8\u4eba\u7d44\u7684\u5b89\u6392\u65b9\u6cd5\">\u5de8\u4eba\u7d44\u7684\u5b89\u6392\u65b9\u6cd5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/training-methods\/#%E5%B7%A8%E4%BA%BA%E7%B5%84%E7%9A%84%E5%84%AA%E7%BC%BA%E9%BB%9E\" title=\"\u5de8\u4eba\u7d44\u7684\u512a\u7f3a\u9ede\">\u5de8\u4eba\u7d44\u7684\u512a\u7f3a\u9ede<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/training-methods\/#3_%E4%BB%80%E9%BA%BC%E6%98%AF%E9%81%9E%E6%B8%9B%E7%B5%84%EF%BC%9F%E8%A8%93%E7%B7%B4%E7%9B%AE%E7%9A%84%EF%BC%86%E5%8E%9F%E7%90%86\" title=\"3. \u4ec0\u9ebc\u662f\u905e\u6e1b\u7d44\uff1f\u8a13\u7df4\u76ee\u7684\uff06\u539f\u7406\">3. \u4ec0\u9ebc\u662f\u905e\u6e1b\u7d44\uff1f\u8a13\u7df4\u76ee\u7684\uff06\u539f\u7406<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/training-methods\/#%E9%81%9E%E6%B8%9B%E7%B5%84%E5%AE%89%E6%8E%92%E6%96%B9%E6%B3%95\" title=\"\u905e\u6e1b\u7d44\u5b89\u6392\u65b9\u6cd5\">\u905e\u6e1b\u7d44\u5b89\u6392\u65b9\u6cd5<\/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\/training-methods\/#%E9%81%9E%E6%B8%9B%E7%B5%84%E5%84%AA%E7%BC%BA%E9%BB%9E\" title=\"\u905e\u6e1b\u7d44\u512a\u7f3a\u9ede\">\u905e\u6e1b\u7d44\u512a\u7f3a\u9ede<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/training-methods\/#4_%E8%B6%85%E7%B4%9A%E7%B5%84%E3%80%81%E5%B7%A8%E4%BA%BA%E7%B5%84%E3%80%81%E9%81%9E%E6%B8%9B%E7%B5%84%E5%93%AA%E4%B8%80%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F%E6%AF%94%E8%BC%83%E5%88%86%E6%9E%90\" title=\"4. \u8d85\u7d1a\u7d44\u3001\u5de8\u4eba\u7d44\u3001\u905e\u6e1b\u7d44\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f\u6bd4\u8f03\u5206\u6790\">4. \u8d85\u7d1a\u7d44\u3001\u5de8\u4eba\u7d44\u3001\u905e\u6e1b\u7d44\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f\u6bd4\u8f03\u5206\u6790<\/a><\/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\/training-methods\/#5_%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=\"5. \u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">5. \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-12\" href=\"https:\/\/physicfit.com\/training-methods\/#%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-13\" href=\"https:\/\/physicfit.com\/training-methods\/#%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-14\" href=\"https:\/\/physicfit.com\/training-methods\/#%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-15\" href=\"https:\/\/physicfit.com\/training-methods\/#%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-16\" href=\"https:\/\/physicfit.com\/training-methods\/#%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%E8%B6%85%E7%B4%9A%E7%B5%84%EF%BC%9F%E8%A8%93%E7%B7%B4%E7%9B%AE%E7%9A%84%EF%BC%86%E5%8E%9F%E7%90%86\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u8d85\u7d1a\u7d44\uff1f\u8a13\u7df4\u76ee\u7684\uff06\u539f\u7406<\/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=\"126\" height=\"126\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-150x150.png 150w\" sizes=\"(max-width: 126px) 100vw, 126px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Superset_(disambiguation)\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Superset_(disambiguation)\">\u8d85\u7d1a\u7d44<\/a><\/strong>\uff0c<strong>Supersets<\/strong>\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u6709\u5225\u65bc\u50b3\u7d71\u7684\u8a13\u7df4\u65b9\u6cd5\uff0c\u4e14\u8a13\u7df4\u5f37\u5ea6\u662f\u66f4\u5f37\u7684<\/p>\n\n\n\n<p>\u4e00\u822c\u6211\u5011\u5728\u5065\u8eab\u7684\u6642\u5019\uff0c\u53ef\u80fd\u90fd\u662f\uff1a<strong>\u7df4\u4e00\u500b\u52d5\u4f5c<\/strong> \u2192 <strong>\u4f11\u606f\u4e00\u5206\u9418<\/strong> \u2192 <strong>\u7dca\u63a5\u8457\u4e0b\u4e00\u7d44<\/strong><\/p>\n\n\n\n<p>\u4f46\u8d85\u7d1a\u7d44\u7684\u7df4\u6cd5\u662f\uff1a<strong>\u7df4\u4e00\u7a2e\u52d5\u4f5c<\/strong> \u2192 <strong>\u7dca\u63a5\u8457\u53e6\u4e00\u7a2e\u52d5\u4f5c<\/strong> \u2192 <strong>\u4f11\u606f<\/strong><\/p>\n\n\n\n<p>\u50b3\u7d71\u8a13\u7df4\u65b9\u6cd5\u3001\u8d85\u7d1a\u7d44\u7684\u5dee\u5225\uff0c\u7c21\u55ae\u4f86\u8aaa\u300c\u5c31\u662f\u628a\u4f11\u606f\u7684\u5148\u5f8c\u9806\u5e8f\u5c0d\u8abf\u300d<\/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\/supersets.jpg\" alt=\"\u30102022\u3011\u5065\u8eab\u8a13\u7df4\u6cd5\u5927\u5168\uff1a\u8d85\u7d1a\u7d44\u3001\u5de8\u4eba\u7d44\u3001\u905e\u6e1b\u7d44\u8a72\u5982\u4f55\u6b63\u78ba\u5b89\u6392\uff06\u57f7\u884c\uff1f\" class=\"wp-image-5756\" width=\"507\" height=\"289\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/supersets.jpg 532w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/supersets-300x171.jpg 300w\" sizes=\"(max-width: 507px) 100vw, 507px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f46\u66f4\u56b4\u683c\u4f86\u8aaa\uff0c\u8d85\u7d1a\u7d44\u662f &#8211; \u300c\u5169\u500b<strong>\u4e0d\u540c\u7684<\/strong>\u52d5\u4f5c\u9023\u7e8c\u505a\u5b8c\uff0c\u518d\u4f11\u606f\u300d\uff0c<s>\u800c\u4e0d\u662f\u540c\u4e00\u500b\u52d5\u4f5c\u9023\u7e8c\u505a\u5169\u7d44<\/s><\/p>\n\n\n\n<p>\u4e3b\u8981\u539f\u7406\u5c31\u662f\u5229\u7528\u7e2e\u77ed\u52d5\u4f5c\u4e4b\u9593\u7684\u4f11\u606f\u3001\u9ad8\u5bc6\u96c6\u7684\u65b9\u5f0f\uff0c\u4f86\u63d0\u9ad8\u8a13\u7df4\u5f37\u5ea6\uff0c\u9032\u800c\u9054\u5230\u808c\u80a5\u5927\u6548\u679c<\/p>\n\n\n\n<p>\u4e14\u4e00\u4f46\u628a\u4e00\u7d44\u52d5\u4f5c\u7684\u6642\u9593\u62c9\u9577\u4e86\uff0c\u4e5f\u5c31\u4ee3\u8868\u904b\u7528\u8eab\u9ad4\u80fd\u91cf\u7684\u6642\u9593\u589e\u52a0\uff0c\u56e0\u6b64\u4e5f\u6709\u90e8\u5206\u71c3\u8102\u3001\u6709\u6c27\u7684\u597d\u8655<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%B6%85%E7%B4%9A%E7%B5%84%E7%9A%84%E7%A8%AE%E9%A1%9E%EF%BC%86%E5%AE%89%E6%8E%92%E6%96%B9%E6%B3%95\"><\/span><strong>\u8d85\u7d1a\u7d44\u7684\u7a2e\u985e\uff06\u5b89\u6392\u65b9\u6cd5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>(\u8d85\u7d1a\u7d44 &#8211; 1) \u9023\u7e8c\u5169\u500b\u91dd\u5c0d\u300c<strong>\u76f8\u540c\u808c\u7fa4<\/strong>\u300d\u7684\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\/\u80cc.jpg\" alt=\"\u8d85\u7d1a\u7d44 - 1 \" class=\"wp-image-5757\" width=\"456\" height=\"285\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u80cc.jpg 472w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u80cc-300x188.jpg 300w\" sizes=\"(max-width: 456px) 100vw, 456px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9996\u5148\u7b2c\u4e00\u500b\u6700\u5e38\u898b\u7684\u8d85\u7d1a\u7d44\u65b9\u5f0f\uff0c\u5c31\u662f\u9023\u7e8c\u505a\u5169\u500b\u91dd\u5c0d\u76f8\u540c\u808c\u7fa4\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5c31\u50cf\u4e0a\u5716\uff1a\u5148\u505a\u4e00\u7d44<a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/lat-pulldown\/\">\u6ed1\u8f2a\u4e0b\u62c9<\/a> (\u7df4\u80cc) \u2192 \u518d\u505a\u4e00\u7d44<a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\u69d3\u9234\u5212\u8239<\/a> (\u7df4\u80cc) \u2192 \u63a5\u8457\u518d\u4f11\u606f<\/p>\n\n\n\n<p>\u65e9\u671f\uff0c\u9019\u7a2e\u7df4\u6cd5\u53c8\u88ab\u7a31\u70ba\u300c\u8907\u5408\u7d44\u300d Compound sets\uff0c\u53ea\u662f\u73fe\u5728\u4eba\u5927\u591a\u90fd\u76f4\u63a5\u7a31\u5b83\u70ba\u8d85\u7d1a\u7d44<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-vivid-red-color\">( \u6211\u500b\u4eba\u4e5f\u8a8d\u70ba\u4e0d\u5fc5\u5206\u9019\u9ebc\u7d30\uff0c\u8d85\u7d1a\u7d44\u5c31\u662f\u9023\u7e8c\u505a\u5b8c\u5169\u7a2e\u52d5\u4f5c\u518d\u4f11\u606f )<\/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<p>(\u8d85\u7d1a\u7d44 &#8211; 2) \u9023\u7e8c\u5169\u500b\u91dd\u5c0d\u300c<strong>\u62ee\u6297\u808c\u7fa4<\/strong>\u300d\u7684\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\/\u62ee\u6297.jpg\" alt=\"\u8d85\u7d1a\u7d44 - 2\" class=\"wp-image-5758\" width=\"473\" height=\"267\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u62ee\u6297.jpg 550w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/\u62ee\u6297-300x169.jpg 300w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u62ee\u6297\u808c\u7fa4\u662f\u6307\u300c\u6211\u5011\u5728\u5065\u8eab\u6642\u4e3b\u52d5\u767c\u529b\u7684\u808c\u7fa4\uff0c\u548c\u88ab\u52d5\u652f\u6490\u808c\u7fa4\u4e4b\u9593\u7684\u95dc\u4fc2\u300d\uff0c\u5c31\u50cf\u662f\u4f60\u7684\u4e8c\u982d\u808c\u5728\u51fa\u529b\u6642\uff0c\u4e09\u982d\u808c\u5c31\u6703\u653e\u9b06<\/p>\n\n\n\n<p>\u4e0a\u5716\u662f\u4e00\u500b\u5f88\u597d\u7684\u4f8b\u5b50\uff0c\u5148\u505a\u5b8c\u4e00\u7d44\u593e\u80f8 (\u7df4\u80f8) \u2192 \u518d\u505a\u4e00\u7d44\u5212\u8239 (\u7df4\u80cc) \u2192 \u4f11\u606f\uff0c\u6eff\u8db3\u6240\u8b02\u7684\u62ee\u6297\u808c\u8d85\u7d1a\u7d44\u689d\u4ef6<\/p>\n\n\n\n<p>\u9019\u9ebc\u505a\u53ef\u4ee5\u7dad\u6301\u808c\u7fa4\u7684\u5e73\u8861\uff0c\u624d\u4e0d\u51fa\u73fe\u4f60\u7684\u80f8\u808c\u7279\u5225\u5f37\u3001\u4f46\u80cc\u808c\u5f88\u5f31\u7684\u60c5\u5f62\uff0c\u540c\u6642\u4e5f\u80fd\u7bc0\u7701\u8a13\u7df4\u6642\u9593<\/p>\n\n\n\n<p>\u62ee\u6297\u808c\u8a13\u7df4\uff0c\u4e00\u958b\u59cb\u5c31\u88ab\u7a31\u70ba\u300c\u8d85\u7d1a\u7d44\u300d\uff0c\u53ea\u662f\u73fe\u5728\u5408\u4f75\u7d71\u7a31<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p>(\u8d85\u7d1a\u7d44 &#8211; 3) \u9023\u7e8c\u505a\u5169\u500b\u300c<strong>\u6beb\u4e0d\u76f8\u5e72<\/strong>\u300d\u7684\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\/suoer.jpg\" alt=\"\u8d85\u7d1a\u7d44 - 3\" class=\"wp-image-5759\" width=\"437\" height=\"272\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/suoer.jpg 464w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/suoer-300x187.jpg 300w\" sizes=\"(max-width: 437px) 100vw, 437px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9019\u7a2e\u985e\u578b\u7684\u8d85\u7d1a\u7d44\uff0c\u6700\u4e3b\u8981\u7684\u76ee\u7684 &#8211; \u5c31\u662f\u8981\u7bc0\u7701\u8a13\u7df4\u6642\u9593<\/p>\n\n\n\n<p>\u53ef\u80fd\u4f60\u539f\u672c\u80f8\u3001\u80cc\u3001\u817f\u3001\u80a9&#8230; \u4e00\u5929\u8981\u7df4\u4e00\u7a2e\uff0c\u4f46\u73fe\u5728\u8b8a\u6210\u4e00\u5929\u7df4\u5169\u500b\u6beb\u4e0d\u76f8\u95dc\u7684\u808c\u7fa4\uff0c\u5982\u4e0a\u5716\uff1a\u80f8 + \u817f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p>\u8d85\u7d1a\u7d44\u4e00\u822c\u4f86\u8aaa\u53ef\u4ee5\u5206\u6210\u4ee5\u4e0a3\u7a2e\u985e\u578b\uff0c<strong>\u76f8\u540c\u808c\u7fa4<\/strong>\u3001<strong>\u62ee\u6297\u808c\u7fa4<\/strong>\u3001<strong>\u96a8\u610f\u642d\u914d<\/strong><\/p>\n\n\n\n<p>\u53ea\u8981\u7b26\u5408\u9023\u7e8c\u505a\u5169\u7a2e\u4e0d\u540c\u52d5\u4f5c\u7684\u689d\u4ef6\uff0c\u5c31\u53ef\u4ee5\u88ab\u7a31\u4f5c\u300c\u8d85\u7d1a\u7d44\u300d<\/p>\n\n\n\n<p>\u662f\u6700\u597d\u4e0a\u624b\uff0c\u4e5f\u662f\u6700\u8f15\u9b06\u7684\u8b8a\u5316\u5f0f\u8a13\u7df4\u65b9\u6cd5 (<strong><span class=\"has-inline-color has-vivid-red-color\">\u76f8\u6bd4\u4ee5\u4e0b\u4ecb\u7d39\u7684<\/span><\/strong>)<\/p>\n\n\n\n<p>\u901a\u5e38\u4e00\u6b21\u7684\u8a13\u7df4\u4e2d (1\u500b\u5c0f\u6642)\uff0c\u90fd\u53ea\u6703\u5b89\u6392\u4e00\u500b\u8d85\u7d1a\u7d44\uff0cEx\uff1a\u80a9\u63a8 + \u5074\u5e73\u8209\uff0c\u505a4\u7d44\uff0c\u5176\u4ed6\u52d5\u4f5c\u90fd\u662f\u4e00\u6b21\u4e00\u7a2e\uff0c\u907f\u514d\u904e\u5ea6\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%B6%85%E7%B4%9A%E7%B5%84%E7%9A%84%E5%84%AA%E7%BC%BA%E9%BB%9E\"><\/span><strong>\u8d85\u7d1a\u7d44\u7684\u512a\u7f3a\u9ede<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong><span style=\"color:#319205\" class=\"has-inline-color\">\uff03 \u512a\u9ede<\/span><\/strong><\/p>\n\n\n\n<ul><li>\u7bc0\u7701\u6642\u9593<\/li><li>\u9ad8\u5bc6\u96c6\u3001\u9ad8\u5bb9\u91cf (\u808c\u80a5\u5927)<\/li><li>\u8b93\u81ea\u5df1\u7684\u808c\u8089\u91cd\u65b0\u9069\u61c9\u5f37\u5ea6<\/li><li>\u80fd\u9054\u5230\u90e8\u5206\u6709\u6c27\u6548\u679c (\u71c3\u8102)<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\uff03 \u7f3a\u9ede<\/span><\/strong><\/p>\n\n\n\n<ul><li>\u4e0d\u9069\u5408\u525b\u63a5\u89f8\u5065\u8eab\u7684\u65b0\u624b<\/li><li>\u8f03\u4e0d\u9069\u5408\u9023\u7e8c\u5169\u7a2e\u5927\u91cd\u91cf\u8907\u5408\u5f0f\u52d5\u4f5c<\/li><li>\u5927\u91cd\u91cf\u4e4b\u4e0b\u6703\u975e\u5e38\u7d2f\uff0c\u53ef\u80fd\u8981\u88ab\u8feb\u964d\u91cd<\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u9084\u6709\u4e00\u7a2e\u8a13\u7df4\u53eb\u4e09\u5408\u7d44\uff0c\u4f46\u5176\u5be6\u5c31\u662f\u4e00\u6a23\u7684\u9053\u7406\uff0c\u53ea\u662f\u8b8a\u6210\u9023\u7e8c3\u7a2e\u52d5\u4f5c<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E4%BB%80%E9%BA%BC%E6%98%AF%E5%B7%A8%E4%BA%BA%E7%B5%84%EF%BC%9F%E8%A8%93%E7%B7%B4%E7%9B%AE%E7%9A%84%EF%BC%86%E5%8E%9F%E7%90%86\"><\/span><strong>2. \u4ec0\u9ebc\u662f\u5de8\u4eba\u7d44\uff1f\u8a13\u7df4\u76ee\u7684\uff06\u539f\u7406<\/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=\"131\" height=\"131\" 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: 131px) 100vw, 131px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.stack.com\/a\/how-to-use-giant-sets-for-giant-results-inside-the-weight-room\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.stack.com\/a\/how-to-use-giant-sets-for-giant-results-inside-the-weight-room\/\">\u5de8\u4eba\u7d44<\/a><\/strong>\uff0c<strong>Giant sets<\/strong>\uff0c\u300c\u5de8\u4eba\u300d\u9867\u540d\u601d\u7fa9\u5c31\u662f\u975e\u5e38\u591a\u7a2e\u52d5\u4f5c\uff0c\u800c\u4e14\u96e3\u5ea6\u5f88\u9ad8\u7684\u8a13\u7df4\u65b9\u6cd5 (\u76ee\u524d\u6211\u4e5f\u5f88\u5c11\u4f7f\u7528\u5230)<\/p>\n\n\n\n<p>\u901a\u5e38\u90fd\u8981\u9023\u7e8c\u300c<strong>4\u7a2e\u4e0d\u540c\u7684\u52d5\u4f5c<\/strong>\u300d\u505a\u5b8c\u3001\u518d\u4f11\u606f\uff0c\u624d\u80fd\u7b97\u662f\u4e00\u7d44\u5de8\u4eba\u7d44\uff0c\u4f46\u4e5f\u56e0\u70ba\u52d5\u4f5c\u7a2e\u985e\u591a\uff0c\u56e0\u6b64\u5927\u591a\u90fd\u662f\u91dd\u5c0d\u540c\u4e00\u500b\u808c\u7fa4\u7684\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\/giant.jpg\" alt=\"\u5de8\u4eba\u7d44\" class=\"wp-image-5760\" width=\"488\" height=\"273\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/giant.jpg 552w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/giant-300x168.jpg 300w\" sizes=\"(max-width: 488px) 100vw, 488px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5c31\u50cf\u4e0a\u5716\uff1a\u5148\u505a\u4e00\u7d44\u555e\u9234\u80a9\u63a8 \u2192 \u518d\u505a\u4e00\u7d44\u555e\u9234\u5074\u5e73\u8209 \u2192 \u63a5\u8457\u555e\u9234\u524d\u5e73\u8209 \u2192 \u6700\u5f8c\u555e\u9234\u5f8c\u98db\u9ce5 \u2192 \u4f11\u606f<\/p>\n\n\n\n<p>\u6240\u6709\u7684\u52d5\u4f5c\u90fd\u662f\u91dd\u5c0d\u80a9\u8180\uff0c\u53ea\u662f\u5229\u7528\u4e0d\u540c\u52d5\u4f5c\u3001\u4e0d\u540c\u89d2\u5ea6\u53bb\u523a\u6fc0\u5b83\uff0c\u9019\u6a23\u5c31\u53ef\u4ee5\u7a31\u70ba\u4e00\u7d44\u5de8\u4eba\u7d44<\/p>\n\n\n\n<p>\u7576\u7136\uff014\u500b\u52d5\u4f5c\u4ee5\u4e0a\u7684\u7d44\u5408\uff0c\u4e5f\u53ef\u4ee5\u7a31\u4f5c\u5de8\u4eba\u7d44\uff0c\u50cf\u662f\uff1a\u4e00\u6b21\u90786\uff5e10\u7a2e\u52d5\u4f5c\u70ba\u4e00\u7d44\uff0c\u4e2d\u9593\u4e0d\u4f11\u606f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B7%A8%E4%BA%BA%E7%B5%84%E7%9A%84%E5%AE%89%E6%8E%92%E6%96%B9%E6%B3%95\"><\/span><strong>\u5de8\u4eba\u7d44\u7684\u5b89\u6392\u65b9\u6cd5<\/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\/giant-arra.jpg\" alt=\"\u5de8\u4eba\u7d44\u5b89\u6392\u4f7f\u7528\u65b9\u6cd5\" class=\"wp-image-5761\" width=\"412\" height=\"253\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/giant-arra.jpg 465w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/giant-arra-300x184.jpg 300w\" sizes=\"(max-width: 412px) 100vw, 412px\" \/><figcaption>( \u793a\u610f\u5716 )<\/figcaption><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u65b9\u6cd5\u5927\u591a\u90fd\u548c\u4f60\u5e73\u6642\u91cd\u8a13\u4e00\u6a23\uff0c\u4e00\u6a23\u90fd\u662f\u4e00\u500b\u52d5\u4f5c8\uff5e12\u4e0b\uff0c\u8981\u505a3\uff5e4\u7d44<\/p>\n\n\n\n<p>\u53ea\u662f\u73fe\u5728\u8b8a\u6210\u9023\u7e8c4\u500b\u4ee5\u4e0a\u7684\u52d5\u4f5c\uff0c\u90fd\u8981\u505a8\uff5e12\u4e0b\uff0c\u624d\u80fd\u7b97\u662f\u4e00\u7d44\uff01\u518d\u505a3\uff5e4\u7d44<\/p>\n\n\n\n<p>\u56e0\u70ba\u9019\u6a23\u7684\u8a13\u7df4\u5f37\u5ea6\u975e\u5e38\u5927\uff0c\u56e0\u6b64\u7d44\u9593\u4f11\u606f\u53ef\u4ee5\u62c9\u7684\u9577\u4e00\u9ede\uff0c3\uff5e5\u5206\u9418\uff0c\u751a\u81f3\u66f4\u4e45\u90fd\u6c92\u95dc\u4fc2\uff01\u4e3b\u8981\u8981\u8b93\u808c\u8089\u4e0d\u6703\u904e\u5ea6\u75b2\u52de<\/p>\n\n\n\n<p>\u5982\u679c\u5728\u8a13\u7df4\u7576\u65e5\u6709\u5b89\u6392\u5de8\u4eba\u7d44\u7684\u8a71\uff0c\u901a\u5e38\u7576\u5929\u7684\u83dc\u55ae\u5c31\u662f\u505a\u5b8c\u5de8\u4eba\u7d44\u5373\u7d50\u675f\uff0c\u5225\u5c0f\u770b\u9019\u4e9b\u52d5\u4f5c&#8230; \u505a\u5b8c\u5168\u90e8\u53ef\u662f\u8981\u82b1\u500b40\uff5e50\u5206\u9418\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u5982\u679c\u6709\u5b89\u6392\u5de8\u4eba\u7d44\u5230\u83dc\u55ae\u7684\u8a71\uff0c\u5efa\u8b70\u4e0d\u8981\u518d\u53e6\u5916\u505a\u55ae\u7368\u8a13\u7df4\uff0c\u6216\u662f\u589e\u52a0\u4e00\u5806\u52d5\u4f5c\u4e86\uff01\u9019\u6a23\u6703\u8b93\u4f60\u904e\u5ea6\u8a13\u7df4<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B7%A8%E4%BA%BA%E7%B5%84%E7%9A%84%E5%84%AA%E7%BC%BA%E9%BB%9E\"><\/span><strong>\u5de8\u4eba\u7d44\u7684\u512a\u7f3a\u9ede<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong><span style=\"color:#319205\" class=\"has-inline-color\">\uff03 \u512a\u9ede<\/span><\/strong><\/p>\n\n\n\n<ul><li>\u975e\u5e38\u7701\u6642<\/li><li>\u8a13\u7df4\u5f37\u5ea6\u6700\u9ad8<\/li><li>\u9069\u5408\u7528\u4f86\u7a81\u7834\u74f6\u9838\u671f<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><span class=\"has-inline-color has-vivid-red-color\"><strong>\uff03 \u7f3a\u9ede<\/strong><\/span><\/p>\n\n\n\n<ul><li>\u5bb9\u6613\u9020\u6210\u547c\u5438\u6025\u4fc3<\/li><li>\u4e0d\u9069\u5408\u5927\u591a\u6578\u5065\u8eab\u611b\u597d\u8005<\/li><li>\u9700\u8981\u59a5\u7576\u3001\u7cbe\u5fc3\u5b89\u6392\u7684\u83dc\u55ae<\/li><li>\u6c92\u6709\u6355\u624b\u7684\u8a71\uff0c\u5f88\u5bb9\u6613\u8a13\u7df4\u4e2d\u6b62<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7e3d\u7d50\u4f86\u8aaa\uff0c\u5de8\u4eba\u7d44\u7d55\u5c0d\u53ef\u4ee5\u7b97\u662f\u6240\u6709\u5e38\u898b\u8a13\u7df4\u6cd5\u4e2d\u300c<strong>\u96e3\u5ea6\u6700\u9ad8\u7684<\/strong>\u300d\uff0c\u5982\u679c\u4f60\u6c92\u6709\u4e8b\u5148\u5b89\u6392\u3001\u6e96\u5099\uff0c\u4e0d\u5efa\u8b70\u8f15\u6613\u5617\u8a66<\/p>\n\n\n\n<p>\u9019\u7b97\u662f\u63a8\u85a6\u7d66\u66f4\u9ad8\u968e\u3001\u9032\u968e\u8a13\u7df4\u8005\u7684\u65b9\u6cd5\uff0c\u65b0\u624b\u5982\u679c\u60f3\u5617\u8a66\u4e0d\u540c\u7684\u91cd\u8a13\u65b9\u6cd5\uff0c\u5efa\u8b70\u9084\u662f\u5f9e\u8d85\u7d1a\u7d44\u958b\u59cb\u7df4\u7fd2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E4%BB%80%E9%BA%BC%E6%98%AF%E9%81%9E%E6%B8%9B%E7%B5%84%EF%BC%9F%E8%A8%93%E7%B7%B4%E7%9B%AE%E7%9A%84%EF%BC%86%E5%8E%9F%E7%90%86\"><\/span><strong>3. \u4ec0\u9ebc\u662f\u905e\u6e1b\u7d44\uff1f\u8a13\u7df4\u76ee\u7684\uff06\u539f\u7406<\/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=\"138\" height=\"138\" 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: 138px) 100vw, 138px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Drop_set\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/en.wikipedia.org\/wiki\/Drop_set\">\u905e\u6e1b\u7d44<\/a><\/strong>\uff0c<strong>Drop sets<\/strong>\uff0c\u7c21\u55ae\u4f86\u8aaa\u5c31\u662f\u4e0d\u65b7\u964d\u91cd\u3001\u6e1b\u5c11\u7684\u8a13\u7df4\u65b9\u5f0f<\/p>\n\n\n\n<p>\u800c\u905e\u6e1b\u7d44\u6bd4\u8f03\u5e38\u88ab\u7528\u5728\u5c0f\u808c\u7fa4\u3001\u55ae\u95dc\u7bc0\u52d5\u4f5c\u4e0a\uff0c\u7576\u7136\uff01\u591a\u95dc\u7bc0\u52d5\u4f5c\u4e5f\u6709\uff0c\u4f46\u6bd4\u8f03\u5c11\u898b<\/p>\n\n\n\n<p>\u50b3\u7d71\u7df4\u6cd5\u70ba\uff1a\u505a\u5b8c\u4e00\u7d4412\u4e0b \u2192 \u4f11\u606f \u2192 \u518d\u505a\u4e0b\u4e00\u7d4412\u4e0b<\/p>\n\n\n\n<p>\u800c\u905e\u6e1b\u7d44\u7684\u65b9\u6cd5\u5247\u4e0d\u540c\uff0cEx\uff1a10\u516c\u65a4\u5074\u5e73\u820910\u4e0b \u2192 7.5\u516c\u65a4\u5074\u5e73\u820910\u4e0b \u2192 5\u516c\u65a4\u5074\u5e73\u820910\u4e0b \u2192 \u4f11\u606f<\/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\/drop.jpg\" alt=\"\u905e\u6e1b\u7d44\" class=\"wp-image-5766\" width=\"436\" height=\"245\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/drop.jpg 525w, https:\/\/physicfit.com\/wp-content\/uploads\/2021\/12\/drop-300x169.jpg 300w\" sizes=\"(max-width: 436px) 100vw, 436px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000   \u3000\u3000\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-vivid-red-color\">( \u4e0d\u4e00\u5b9a\u90fd\u8981\u505a\u4e00\u6a23\u7684\u6b21\u6578\uff0c\u4e5f\u53ef\u4ee5\u6bcf\u500b\u91cd\u91cf\u90fd\u505a\u5230\u529b\u7aed )<\/span><\/strong><\/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=\"%E9%81%9E%E6%B8%9B%E7%B5%84%E5%AE%89%E6%8E%92%E6%96%B9%E6%B3%95\"><\/span><strong>\u905e\u6e1b\u7d44\u5b89\u6392\u65b9\u6cd5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u901a\u5e38\u905e\u6e1b\u7d44\u90fd\u6703\u5b89\u6392\u5728\u4f60\u60f3\u8981\u52a0\u5f37\u7684\u808c\u7fa4\u4e0a\uff0c\u4e00\u822c\u4f86\u8aaa\uff0c\u6211\u90fd\u6703\u653e\u5728\u7df4\u80a9\u3001\u7df4\u4e09\u982d\u808c\u7684\u6642\u5019\u4f7f\u7528<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u905e\u6e1b\u7d44\u7684\u9069\u7528\u7bc4\u570d\u5f88\u5ee3\uff0c\u4f46\u4e0d\u5efa\u8b70\u6bcf\u500b\u52d5\u4f5c\u90fd\u505a\u905e\u6e1b\uff0c\u4f60\u53ef\u4ee5\u90781\uff5e2\u7a2e\u52d5\u4f5c\u505a\u905e\u6e1b\u7d44\u5c31\u597d<\/p>\n\n\n\n<p>\u901a\u5e38\u6211\u4e0d\u6703\u628a\u905e\u6e1b\u7d44\u64fa\u5728\u592a\u524d\u9762\uff0c\u800c\u662f\u653e\u5728\u5927\u91cd\u91cf\u8907\u5408\u5f0f\u52d5\u4f5c\u5f8c\uff0c\u56e0\u70ba\u9019\u6642\u4f60\u7684\u76ee\u6a19\u808c\u7fa4\u5df2\u7d93\u5dee\u4e0d\u591a\u90fd\u5145\u8840\u4e86<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%81%9E%E6%B8%9B%E7%B5%84%E5%84%AA%E7%BC%BA%E9%BB%9E\"><\/span><strong>\u905e\u6e1b\u7d44\u512a\u7f3a\u9ede<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong><span style=\"color:#319205\" class=\"has-inline-color\">\uff03 \u512a\u9ede<\/span><\/strong><\/p>\n\n\n\n<ul><li>\u7c21\u55ae\u597d\u4e0a\u624b<\/li><li>\u53ef\u4ee5\u7528\u4f86\u52a0\u5f37\u5f31\u9805\u808c\u7fa4<\/li><li>\u4e0d\u9700\u8981\u8a18\u5f97\u592a\u7e41\u7463\u7684\u6b65\u9a5f<\/li><li>\u53ef\u4ee5\u589e\u52a0\u4ee3\u8b1d\u58d3\u529b (\u808c\u80a5\u5927)<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\uff03 \u7f3a\u9ede<\/span><\/strong><\/p>\n\n\n\n<ul><li>\u82b1\u8cbb\u6642\u9593\u9577<\/li><li>\u4e0d\u9069\u5408\u64fa\u5728\u592a\u5f8c\u9762\uff0c\u6703\u6c92\u529b\u505a<\/li><li>\u4f7f\u7528\u555e\u9234\u7684\u8a71\uff0c\u4e00\u6b21\u8981\u7528\u597d\u5e7e\u9846<\/li><li>\u505a\u5230\u8d8a\u5f8c\u9762\u6703\u8d8a\u6c92\u529b\uff0c\u6709\u52d5\u4f5c\u8dd1\u6389\u7684\u98a8\u96aa<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u4e00\u822c\u4f86\u8aaa\uff0c\u90fd\u53ea\u6703\u505a\u905e\u6e1b\u7d44\uff0c\u4e0d\u6703\u505a\u905e\u589e\u7d44\uff0c\u56e0\u70ba\u5f9e\u8f15\u5230\u91cd\u9023\u7e8c\u505a\u7684\u8a71\uff0c\u53cd\u800c\u6703\u66f4\u5feb\u6c92\u529b (\u795e\u7d93\u9069\u61c9)<\/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=\"4_%E8%B6%85%E7%B4%9A%E7%B5%84%E3%80%81%E5%B7%A8%E4%BA%BA%E7%B5%84%E3%80%81%E9%81%9E%E6%B8%9B%E7%B5%84%E5%93%AA%E4%B8%80%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F%E6%AF%94%E8%BC%83%E5%88%86%E6%9E%90\"><\/span><strong>4. \u8d85\u7d1a\u7d44\u3001\u5de8\u4eba\u7d44\u3001\u905e\u6e1b\u7d44\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f\u6bd4\u8f03\u5206\u6790<\/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=\"139\" height=\"139\" 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: 139px) 100vw, 139px\" \/><\/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>\u8d85\u7d1a\u7d44<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u5de8\u4eba\u7d44<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u905e\u6e1b\u7d44<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u82f1\u6587<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Super sets<\/td><td class=\"has-text-align-center\" data-align=\"center\">Giant sets<\/td><td class=\"has-text-align-center\" data-align=\"center\">Drop sets<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u96e3\u5ea6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u52d5\u4f5c<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u7d44\u5169\u7a2e\u52d5\u4f5c<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u7d44\u56db\u7a2e\u52d5\u4f5c \u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u7d44\u4e00\u7a2e\u52d5\u4f5c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u6b21\u6578<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e12\u4e0b (\u7a2e)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e12\u4e0b (\u7a2e)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e12\u4e0b*\u905e\u6e1b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u7d44\u6578<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3\uff5e4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\uff5e4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\uff5e4\u7d44<\/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\">\u7701\u6642\u9593<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5f37\u5ea6\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4ee3\u8b1d\u58d3\u529b\u5927<\/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\">\u65b0\u624b\u4e0d\u9069\u5408<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5bb9\u6613\u8a13\u7df4\u904e\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8d8a\u5f8c\u9762\uff0c\u52d5\u4f5c\u8d8a\u5bb9\u6613\u8dd1\u6389<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u5efa\u8b70\u808c\u7fa4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u55ae\u95dc\u7bc0\u3001\u5927\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u540c\u4e00\u500b\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u55ae\u95dc\u7bc0\u3001\u5c0f\u808c\u7fa4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u767c\u73fe\uff0c\u4e0d\u8ad6\u662f\u8d85\u7d1a\u7d44\u3001\u5de8\u4eba\u7d44\u3001\u905e\u6e1b\u7d44\uff0c\u6240\u6709\u7684\u91cd\u8a13\u65b9\u6cd5\u4f9d\u7136\u662f\u9075\u71678\uff5e12\u4e0b \/  3\uff5e4\u7d44\u7684\u898f\u5247\u4f86\u8d70<\/p>\n\n\n\n<p>\u4e26\u6c92\u6709\u8aaa\u4eca\u5929\u6211\u505a\u7684\u8a13\u7df4\u5f37\u5ea6\u6bd4\u8f03\u9ad8\uff0c\u6240\u4ee5\u7d44\u6578\u3001\u6b21\u6578\u5c31\u5c11\u4e00\u9ede\uff01\u5982\u679c\u4f60\u7684\u76ee\u6a19\u662f\u808c\u80a5\u5927\uff0c\u90a3\u5c31\u61c9\u8a72\u597d\u597d\u628a\u8a13\u7df4\u505a\u5b8c<\/p>\n\n\n\n<p>\u4e14\u9019\u4e9b\u8a13\u7df4\u6a21\u5f0f\u90fd\u6bd4\u8f03\u9069\u7528\u65bc\u589e\u52a0\u808c\u8089\u91cf\uff0c\u4e0d\u9069\u5408\u7528\u65bc\u589e\u52a0\u529b\u91cf\uff0c\u7562\u7adf\u505a\u9019\u9ebc\u591a\u8b8a\u5316\u3001\u52d5\u4f5c\uff0c\u76f8\u4fe1\u4f60\u4e5f\u7121\u6cd5\u6301\u7e8c\u4f7f\u7528\u5927\u91cd\u91cf\u8a13\u7df4<\/p>\n\n\n\n<p>\u9019\u4e9b\u5065\u8eab\u65b9\u6cd5\u7684\u539f\u7406\u3001\u5b89\u6392\u65b9\u6cd5\u3001\u512a\u7f3a\u9ede\uff0c\u6211\u90fd\u5728\u4e0a\u9762\u6bd4\u8f03\u7d66\u4f60\u770b\u4e86\uff0c\u5269\u4e0b\u5c31\u4ea4\u7531\u4f60\u8a55\u4f30\uff0c\u9078\u64c7\u51fa\u6700\u9069\u5408\u4f60\u7684\u8a13\u7df4\u65b9\u6cd5<\/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_%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>5. \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 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