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title=\"\u83dc\u55ae\u8a2d\u8a08\u539f\u7406\">\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#3_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%82%A9%E8%86%80\" title=\"3. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u80a9\u8180\">3. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u80a9\u8180<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A0_%E6%A7%93%E7%89%87%E8%82%A9%E6%8E%A8\" title=\"\u2460 \u69d3\u7247\u80a9\u63a8\">\u2460 \u69d3\u7247\u80a9\u63a8<\/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\/weight-plates-exercise\/#%E2%91%A1_%E6%A7%93%E7%89%87%E5%89%8D%E5%B9%B3%E8%88%89\" title=\"\u2461 \u69d3\u7247\u524d\u5e73\u8209\">\u2461 \u69d3\u7247\u524d\u5e73\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A2_%E6%A7%93%E7%89%87%E5%81%B4%E5%B9%B3%E8%88%89\" title=\"\u2462 \u69d3\u7247\u5074\u5e73\u8209\">\u2462 \u69d3\u7247\u5074\u5e73\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A3_%E6%A7%93%E7%89%87%E8%87%89%E6%8B%89\" title=\"\u2463 \u69d3\u7247\u81c9\u62c9\">\u2463 \u69d3\u7247\u81c9\u62c9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A4_%E6%A7%93%E7%89%87%E7%92%B0%E7%B9%9E\" title=\"\u2464 \u69d3\u7247\u74b0\u7e5e\">\u2464 \u69d3\u7247\u74b0\u7e5e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A5_%E9%96%8B%E8%BB%8A%E5%BC%8F\" title=\"\u2465 \u958b\u8eca\u5f0f\">\u2465 \u958b\u8eca\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E6%A7%93%E7%89%87%E7%B7%B4%E8%82%A9%E8%8F%9C%E5%96%AE\" title=\"\u69d3\u7247\u7df4\u80a9\u83dc\u55ae\">\u69d3\u7247\u7df4\u80a9\u83dc\u55ae<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-3\" title=\"\u83dc\u55ae\u8a2d\u8a08\u539f\u7406\">\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#4_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E4%BA%8C%E9%A0%AD%E8%82%8C\" title=\"4. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u4e8c\u982d\u808c\">4. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u4e8c\u982d\u808c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A0_%E6%A7%93%E7%89%87%E9%8C%98%E5%BC%8F%E5%BD%8E%E8%88%89\" title=\"\u2460 \u69d3\u7247\u9318\u5f0f\u5f4e\u8209\">\u2460 \u69d3\u7247\u9318\u5f0f\u5f4e\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A1_%E6%A7%93%E7%89%87%E5%BD%8E%E8%88%89\" title=\"\u2461 \u69d3\u7247\u5f4e\u8209\">\u2461 \u69d3\u7247\u5f4e\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E6%A7%93%E7%89%87%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%8F%9C%E5%96%AE\" title=\"\u69d3\u7247\u7df4\u4e8c\u982d\u83dc\u55ae\">\u69d3\u7247\u7df4\u4e8c\u982d\u83dc\u55ae<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-4\" title=\"\u83dc\u55ae\u8a2d\u8a08\u539f\u7406\">\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#5_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E4%B8%89%E9%A0%AD%E8%82%8C\" title=\"5. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u4e09\u982d\u808c\">5. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u4e09\u982d\u808c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A0_%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\" title=\"\u2460 \u904e\u982d\u4e09\u982d\u5c48\u4f38\">\u2460 \u904e\u982d\u4e09\u982d\u5c48\u4f38<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A1_%E4%BF%AF%E8%BA%AB%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\" title=\"\u2461 \u4fef\u8eab\u4e09\u982d\u5c48\u4f38\">\u2461 \u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E6%A7%93%E7%89%87%E7%B7%B4%E4%B8%89%E9%A0%AD%E8%8F%9C%E5%96%AE\" title=\"\u69d3\u7247\u7df4\u4e09\u982d\u83dc\u55ae\">\u69d3\u7247\u7df4\u4e09\u982d\u83dc\u55ae<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-5\" title=\"\u83dc\u55ae\u8a2d\u8a08\u539f\u7406\">\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#6_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%87%80%E8%85%BF_%E6%A0%B8%E5%BF%83\" title=\"6. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae &#8211; \u81c0\u817f + \u6838\u5fc3\">6. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae &#8211; \u81c0\u817f + \u6838\u5fc3<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A0_%E6%B7%B1%E8%B9%B2_%E8%82%A9%E6%8E%A8\" title=\"\u2460 \u6df1\u8e72 + \u80a9\u63a8\">\u2460 \u6df1\u8e72 + \u80a9\u63a8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A1_%E6%B7%B1%E8%B9%B2_%E5%89%8D%E6%8E%A8\" title=\"\u2461 \u6df1\u8e72 + \u524d\u63a8\">\u2461 \u6df1\u8e72 + \u524d\u63a8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A2_%E9%96%8B%E5%90%88%E8%B7%B3_%E5%89%8D%E6%8E%A8\" title=\"\u2462 \u958b\u5408\u8df3 + \u524d\u63a8\">\u2462 \u958b\u5408\u8df3 + \u524d\u63a8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A3_%E5%88%86%E8%85%BF%E8%B9%B2_%E9%81%8E%E9%A0%AD\" title=\"\u2463 \u5206\u817f\u8e72 + \u904e\u982d\">\u2463 \u5206\u817f\u8e72 + \u904e\u982d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E2%91%A4_%E6%8A%97%E6%97%8B%E8%BD%89%E8%A8%93%E7%B7%B4\" title=\"\u2464 \u6297\u65cb\u8f49\u8a13\u7df4\">\u2464 \u6297\u65cb\u8f49\u8a13\u7df4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#7_%E7%B8%BD%E7%B5%90\" title=\"7. \u7e3d\u7d50\">7. \u7e3d\u7d50<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#8_%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4\" title=\"8. \u5176\u4ed6\u8a13\u7df4\">8. \u5176\u4ed6\u8a13\u7df4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E5%90%84%E5%A4%A7%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5404\u5927\u808c\u7fa4\u8a13\u7df4\">\u5404\u5927\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-52\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%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-53\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%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-54\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-55\" href=\"https:\/\/physicfit.com\/weight-plates-exercise\/#%E5%B1%85%E5%AE%B6%E8%A8%93%E7%B7%B4%E5%A5%BD%E5%A4%A5%E4%BC%B4\" title=\"\u5c45\u5bb6\u8a13\u7df4\u597d\u5925\u4f34\">\u5c45\u5bb6\u8a13\u7df4\u597d\u5925\u4f34<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8F%AA%E7%94%A8%E6%A7%93%E7%89%87%E5%81%9A%E9%87%8D%E8%A8%93%EF%BC%9F%E6%A7%93%E7%89%87%E7%9A%84%E7%89%B9%E6%80%A7%E5%85%88%E7%9F%A5%E9%81%93%EF%BC%81\"><\/span><strong>\u53ea\u7528\u69d3\u7247\u505a\u91cd\u8a13\uff1f<strong>\u69d3\u7247<\/strong>\u7684\u7279\u6027\u5148\u77e5\u9053\uff01<\/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\/2022\/02\/\u69d3\u7247\u7df4.jpg\" alt=\"\u3010\u69d3\u7247\u8a13\u7df4\u83dc\u55ae\u3011\u6559\u4f60\u5982\u4f55\u7528\u69d3\u7247\u5b8c\u6210\u5168\u8eab\u8a13\u7df4\uff01\u5668\u6750\u6709\u9650\u3001\u5065\u8eab\u7121\u9650\uff0c20\u7a2e\u52d5\u4f5c\" class=\"wp-image-6111\" width=\"382\" height=\"243\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u69d3\u7247\u7df4.jpg 500w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u69d3\u7247\u7df4-300x191.jpg 300w\" sizes=\"(max-width: 382px) 100vw, 382px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u60f3\u8981\u7c21\u55ae\u75281\uff5e2\u7247\u69d3\u9a19\u4f86\u5b8c\u6210\u5168\u8eab\u8a13\u7df4\uff0c\u4f60\u5fc5\u9808\u5148\u4e86\u89e3\u69d3\u7247\u7684\u7279\u6027<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"XNmurqbrN3\"><a href=\"https:\/\/physicfit.com\/weight-plates\/\">\u3010HomeGym\u3011\u69d3\u7247\u9078\u8cfc\u653b\u7565\uff1aPU\u3001\u5305\u81a0\u3001\u9444\u9435\u4e00\u6b21\u641e\u61c2\uff01\u5065\u529b\u3001\u8209\u91cd\u69d3\u7247\u6709\u751a\u9ebc\u5dee\u5225\uff1f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010HomeGym\u3011\u69d3\u7247\u9078\u8cfc\u653b\u7565\uff1aPU\u3001\u5305\u81a0\u3001\u9444\u9435\u4e00\u6b21\u641e\u61c2\uff01\u5065\u529b\u3001\u8209\u91cd\u69d3\u7247\u6709\u751a\u9ebc\u5dee\u5225\uff1f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/weight-plates\/embed\/#?secret=XNmurqbrN3\" data-secret=\"XNmurqbrN3\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E4%B8%80%E7%89%87%E6%A7%93%E7%89%87%E7%9A%84%E9%87%8D%E9%87%8F%E6%9C%89%E9%99%90\"><\/span><strong>\u2460 \u4e00\u7247\u69d3\u7247\u7684\u91cd\u91cf\u6709\u9650<\/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\/2022\/01\/\u69d3\u7247\u7a2e.jpg\" alt=\"\u69d3\u7247\u8a13\u7df4 \u7279\u60271\" class=\"wp-image-5963\" width=\"286\" height=\"260\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u69d3\u7247\u7a2e.jpg 336w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u69d3\u7247\u7a2e-300x273.jpg 300w\" sizes=\"(max-width: 286px) 100vw, 286px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u76ee\u524d\u5e02\u9762\u4e0a\u7684\u69d3\u7247\uff0c\u5f9e\u6700\u8f15\u5230\u6700\u91cd\uff0c\u6211\u53ea\u6709\u770b\u904e0.5\u516c\u65a4\uff5e25\u516c\u65a4\u7684\uff0c\u9084\u6c92\u770b\u904e\u66f4\u8f15\u6216\u66f4\u91cd\u7684<\/p>\n\n\n\n<p>\u4e14\u91cd\u91cf\u7d1a\u8ddd\u4e5f\u4e0d\u50cfCable\u3001\u555e\u9234\u9019\u6a23\u9019\u9ebc\u5c0f\uff0c\u57fa\u672c\u4e0a\u90fd\u662f5\u516c\u65a4\u4e00\u8df3\uff0c\u56e0\u6b64\u53ef\u80fd\u6703\u51fa\u73fe\u592a\u8f15\u6216\u592a\u91cd\u7684\u60c5\u6cc1<\/p>\n\n\n\n<p>\u6240\u4ee5\u5728\u9032\u884c\u69d3\u7247\u8a13\u7df4\u524d\uff0c\u4f60\u5fc5\u9808\u5fc3\u88e1\u5148\u6709\u500b\u5e95\uff1a\u300c<strong>\u4f7f\u7528\u91cd\u91cf\u53ef\u80fd\u6703\u7565\u8f15\u4e00\u4e9b<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">P.S. \u5982\u679c\u4f60\u6709\u770b\u904e\u5176\u4ed6\u66f4\u7279\u5225\u7684\u69d3\u7247\u91cd\u91cf\uff0c\u52d9\u5fc5\u7559\u8a00\u8b93\u6211\u77e5\u9053\uff5e<\/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=\"%E2%91%A1_%E4%B8%80%E6%AC%A1%E7%84%A1%E6%B3%95%E4%BD%BF%E7%94%A8%E5%BE%88%E5%A4%9A%E7%89%87\"><\/span><strong>\u2461 \u4e00\u6b21\u7121\u6cd5\u4f7f\u7528\u5f88\u591a\u7247<\/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\/2022\/01\/hold-plate.jpg\" alt=\"\u69d3\u7247\u8a13\u7df4 \u7279\u60272\" class=\"wp-image-5964\" width=\"390\" height=\"244\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/hold-plate.jpg 480w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/hold-plate-300x188.jpg 300w\" sizes=\"(max-width: 390px) 100vw, 390px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u901a\u5e38\u69d3\u7247\u90fd\u662f\u5177\u6709\u4e00\u5b9a\u539a\u5ea6\u7684\uff0c\u4e14\u91cd\u91cf\u8d8a\u91cd\u3001\u539a\u5ea6\u8d8a\u539a<\/p>\n\n\n\n<p>\u9664\u975e\u4f60\u6709\u5f37\u5927\u7121\u6bd4\u7684\u63e1\u529b\uff0c\u5426\u5247\u5f88\u96e3\u4e00\u6b21\u6293\u63e1\u4e00\u7247\u4ee5\u4e0a\u7684\u69d3\u7247&#8230;<\/p>\n\n\n\n<p>\u62b1\u8457\u69d3\u7247\u53ef\u80fd\u53ef\u4ee5\u4e00\u6b21\u62b1\u5f88\u591a\u7247\uff0c\u4f46\u7576\u4f60\u8981\u6293\u63e1\u6642\u5c31\u5f88\u6709\u96e3\u5ea6\u4e86<\/p>\n\n\n\n<p>\u6709\u5c31\u610f\u5473\u8457\uff1a\u300c<strong>\u8a13\u7df4\u91cd\u91cf\u7121\u6cd5\u5806\u758a\uff0c\u4e14\u662f\u53d7\u9650\u7684<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E6%A7%93%E7%89%87%E6%9C%89%E4%B8%8D%E5%90%8C%E7%A8%AE%E9%A1%9E%EF%BC%8C%E4%BD%BF%E7%94%A8%E6%96%B9%E6%B3%95%E4%B9%9F%E4%B8%8D%E5%90%8C\"><\/span><strong>\u2462 \u69d3\u7247\u6709\u4e0d\u540c\u7a2e\u985e\uff0c\u4f7f\u7528\u65b9\u6cd5\u4e5f\u4e0d\u540c<\/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\/2022\/01\/\u4e0d\u540c\u69d3.jpg\" alt=\"\u69d3\u7247\u8a13\u7df4 \u7279\u60273\" class=\"wp-image-5965\" width=\"430\" height=\"200\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u4e0d\u540c\u69d3.jpg 661w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u4e0d\u540c\u69d3-300x139.jpg 300w\" sizes=\"(max-width: 430px) 100vw, 430px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u76f8\u4fe1\u4f60\u5728\u5065\u8eab\u623f\u4e2d\u61c9\u8a72\u4e5f\u6709\u770b\u904e\u4e0a\u5716\u9019\u5169\u7a2e\u69d3\u7247\uff0c\u4e00\u7a2e\u662f\u8209\u91cd\u69d3\u7247\uff1b\u53e6\u4e00\u7a2e\u662f\u5305\u81a0\u624b\u6293\u7247<\/p>\n\n\n\n<p>\u5982\u679c\u771f\u7684\u8981\u9032\u884c\u69d3\u7247\u8a13\u7df4\u7684\u8a71\uff0c\u6211\u6703<strong>\u6bd4\u8f03\u63a8\u85a6<\/strong>\u53f3\u908a\u9019\u7a2e\u300c<strong>\u5305\u81a0\u624b\u6293\u7247<\/strong>\u300d<\/p>\n\n\n\n<p>\u56e0\u70ba\u4f60\u8981\u62b1\u3001\u8981\u63e1\u3001\u8981\u6293\u90fd\u975e\u5e38\u65b9\u4fbf\uff0c\u53e6\u4e00\u7a2e\u8209\u91cd\u69d3\u7247\u53ef\u80fd\u5c31\u4e0d\u592a\u597d\u6293\u4e86<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E6%A7%93%E7%89%87%E7%9B%B4%E5%BE%91%E9%95%B7%EF%BC%8C%E8%BF%AB%E4%BD%BF%E5%8A%9B%E8%87%82%E5%BB%B6%E4%BC%B8\"><\/span><strong>\u2463 \u69d3\u7247\u76f4\u5f91\u9577\uff0c\u8feb\u4f7f\u529b\u81c2\u5ef6\u4f38<\/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\/2022\/01\/\u69d3\u7247\u76f4\u5f91.jpg\" alt=\"\u69d3\u7247\u8a13\u7df4 \u7279\u60274\" class=\"wp-image-5967\" width=\"476\" height=\"227\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u69d3\u7247\u76f4\u5f91.jpg 660w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/01\/\u69d3\u7247\u76f4\u5f91-300x143.jpg 300w\" sizes=\"(max-width: 476px) 100vw, 476px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u69d3\u7247\u4e26\u4e0d\u50cf\u555e\u9234\uff0c\u63e1\u8457\u63e1\u628a\u5f8c\uff0c\u91cd\u91cf\u5c31\u5728\u4f60\u624b\u7684\u5de6\u53f3\u908a (\u638c\u63e1\u5ea6\u9ad8)<\/p>\n\n\n\n<p>\u4e0d\u540c\u91cd\u91cf\u7684\u69d3\u7247\uff0c\u76f4\u5f91\u4e5f\u4e0d\u4e00\u6a23\uff0c\u8d8a\u91cd\u7684\u69d3\u7247\u901a\u5e38\u76f4\u5f91\u6703\u8d8a\u5927\uff0c\u800c\u76f4\u5f91\u8d8a\u5927\u4ee3\u8868\u4ec0\u9ebc\uff1f<\/p>\n\n\n\n<p>\u4ee3\u8868\u69d3\u7247\u96e2\u4f60\u81ea\u5df1\u7684\u8eab\u9ad4\u6703\u66f4\u9060\uff0c\u529b\u81c2\u8b8a\u9577\u4e86\uff0c\u9664\u4e86\u5be6\u969b\u91cd\u91cf\u611f\u53d7\u6703\u589e\u52a0\uff0c\u64cd\u4f5c\u8d77\u4f86\u4e5f\u6703\u6709\u4e00\u5b9a\u96e3\u5ea6<\/p>\n\n\n\n<p>\u56e0\u6b64\u69d3\u7247\u8a13\u7df4\u4e26\u4e0d\u50cf\u555e\u9234\u4e00\u6a23\u9019\u9ebc\u597d\u4e0a\u624b\uff0c\u4f46\u540c\u6642\u53c8\u662f\u4e00\u500b\u975e\u5e38\u65b9\u4fbf\u5c31\u80fd\u9032\u884c\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A4_%E9%9C%80%E8%A6%81%E7%99%BC%E6%8F%AE%E8%BC%83%E5%A4%9A%E6%83%B3%E5%83%8F%E5%8A%9B\"><\/span><strong>\u2464 \u9700\u8981\u767c\u63ee\u8f03\u591a\u60f3\u50cf\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u69d3\u7247\u4e0d\u50cf\u5f48\u529b\u5e36\u5177\u6709\u5f48\u6027\uff0c\u4e5f\u4e0d\u50cf\u555e\u9234\u3001\u58fa\u9234\u6709\u63e1\u628a\uff0c\u66f4\u4e0d\u50cf\u8a13\u7df4\u6a5f\u4e00\u6a23\u591a\u529f\u80fd<\/p>\n\n\n\n<p>\u56e0\u6b64\u4e00\u5207\u7684\u8a13\u7df4\u90fd\u8981\u767c\u63ee\u4f60\u7684\u60f3\u50cf\u529b\uff0c\u7576\u7136\u9664\u4e86\u4eca\u5929\u8981\u4ecb\u7d39\u768420\u7a2e\u52d5\u4f5c\uff0c\u4f60\u4e5f\u53ef\u4ee5\u81ea\u5275\u5176\u4ed6\u65b0\u7684<\/p>\n\n\n\n<p>\u53ea\u8981\u4e0d\u6703\u53d7\u50b7\uff0c\u540c\u6642\u53c8\u6709\u611f\u53d7\u5ea6\u7684\uff0c\u90a3\u5c31\u662f\u597d\u52d5\u4f5c\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A7%93%E7%89%87%E9%81%A9%E5%90%88%E8%AA%B0%EF%BC%9F%E7%94%A8%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E7%9A%84%E5%A5%BD%E8%99%95\"><\/span><strong>\u69d3\u7247\u9069\u5408\u8ab0\uff1f\u7528\u69d3\u7247\u8a13\u7df4\u7684\u597d\u8655<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%99%A8%E6%9D%90%E6%9C%89%E9%99%90%E7%9A%84%E6%83%85%E6%B3%81%E4%B8%8B\"><\/span><strong>#1 \u5668\u6750\u6709\u9650\u7684\u60c5\u6cc1\u4e0b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u76f8\u4fe1\u4f60\u53bb\u5065\u8eab\u623f\uff0c\u5c24\u5176\u662f\u5c0f\u578b\u5065\u8eab\u623f\u6642\uff0c\u4e00\u5b9a\u6709\u9047\u904e\u6bcf\u53f0\u5668\u6750\u90fd\u6709\u4eba\uff0c\u751a\u81f3\u9023\u555e\u9234\u5340\u90fd\u4e00\u5806\u4eba\u7684\u60c5\u6cc1<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u8a72\u600e\u9ebc\u8fa6\uff1f\u8f49\u982d\u56de\u5bb6\u55ce\uff1f\u5176\u5be6\u4e0d\u7528\uff0c\u4f60\u4e5f\u53ef\u4ee5\u8f49\u63db\u4e00\u4e0b\u5fc3\u614b\uff1a\u300c<strong>\u4eca\u5929\u4f86\u7df4\u9ede\u4e0d\u4e00\u6a23\u7684<\/strong>\u300d<\/p>\n\n\n\n<p>\u69d3\u7247\u662f\u4f60\u7684\u597d\u5925\u4f34\uff01\u5065\u8eab\u623f\u4ec0\u9ebc\u6c92\u6709\uff0c\u5c31\u662f\u69d3\u7247\u6700\u591a\uff0c\u4f86\u500b\u69d3\u7247\u8a13\u7df4\u6216\u8a31\u6703\u78e8\u64e6\u51fa\u4e0d\u4e00\u6a23\u7684\u706b\u82b1\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=\"2_%E5%A2%9E%E5%8A%A0%E4%B8%8D%E5%90%8C%E7%9A%84%E8%A8%93%E7%B7%B4%E6%A8%82%E8%B6%A3\"><\/span><strong>#2 \u589e\u52a0\u4e0d\u540c\u7684\u8a13\u7df4\u6a02\u8da3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u96d6\u7136\u6211\u81ea\u5df1\u662f\u6bd4\u8f03\u504f\u5411\u808c\u80a5\u5927\u5f0f\u8a13\u7df4\uff0c\u6bcf\u6b21\u5065\u8eab\u4e0d\u5916\u4e4e\u5c31\u662f\u555e\u9234\u3001\u69d3\u9234\u3001\u5668\u6750\uff0c\u4f46\u7e3d\u6703\u6709\u9019\u9ebc\u5e7e\u5929\u611f\u5230\u53ad\u7169<\/p>\n\n\n\n<p>\u9019\u6642\u6211\u6703\u9078\u64c7\u52a0\u5165\u4e0d\u540c\u7684\u8a13\u7df4\u5143\u7d20\u5230\u83dc\u55ae\u4e2d\uff0c\u53ef\u80fd\u662f\u529f\u80fd\u6027\u8a13\u7df4\uff0c\u4e5f\u6709\u53ef\u80fd\u662f\u69d3\u7247\u8a13\u7df4<\/p>\n\n\n\n<p>\u4e0d\u779e\u4f60\u8aaa\uff0c\u6211\u9084\u771f\u7684\u6709\u7528\u69d3\u7247\u7df4\u904e\u4e00\u6574\u5929\u7684\u8ab2\u8868\uff0c\u6548\u679c\u633a\u4e0d\u932f\u7684\uff01\u6211\u60f3\u4f60\u4e5f\u53ef\u4ee5\u8a66\u8a66<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E8%A8%93%E7%B7%B4%E8%BA%AB%E9%AB%94%E5%B9%B3%E8%A1%A1%E3%80%81%E5%8D%94%E8%AA%BF%E8%83%BD%E5%8A%9B\"><\/span><strong>#3 \u8a13\u7df4\u8eab\u9ad4\u5e73\u8861\u3001\u5354\u8abf\u80fd\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u56e0\u70ba\u69d3\u7247\u7684\u9762\u7a4d\u6bd4\u8f03\u5927\uff0c\u4e5f\u6c92\u6709\u4e00\u500b\u6240\u8b02\u7684\u63e1\u628a\u7d66\u4f60\u6293\u63e1\uff0c\u52e2\u5fc5\u8981\u82b1\u66f4\u591a\u529b\u6c23\u5728\u5e73\u8861\u5668\u6750\u4e0a<\/p>\n\n\n\n<p>\u50cf\u662f\u4f60\u629320\u516c\u65a4\u7684\u69d3\u7247\u6642\uff0c\u53ef\u80fd\u56e0\u70ba\u592a\u5927\u7247\u3001\u4e0d\u597d\u6293\uff0c\u63e1\u5728\u624b\u4e0a\u6703\u4e00\u76f4\u5de6\u53f3\u6416\u6643<\/p>\n\n\n\n<p>\u9019\u500b\u6642\u5019\u5c31\u53ef\u4ee5\u9806\u4fbf\u7df4\u5230\u4f60\u7684\u8eab\u9ad4\u63a7\u5236\u80fd\u529b\uff0c\u5f9e\u53e6\u4e00\u500b\u89d2\u5ea6\u4f86\u770b\uff0c\u69d3\u7247\u8a13\u7df4\u4e5f\u53ef\u4ee5\u7b97\u662f\u4e00\u7a2e\u529f\u80fd\u6027\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=\"4_%E9%87%8D%E9%87%8F%E4%BD%BF%E7%94%A8%E4%B8%8A%E4%B8%8D%E6%9C%83%E9%81%8E%E9%87%8D\"><\/span><strong>#4 \u91cd\u91cf\u4f7f\u7528\u4e0a\u4e0d\u6703\u904e\u91cd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5e73\u5e38\u69d3\u9234\u3001\u555e\u9234\u3001\u63d2\u92b7\u5f0f\u5668\u6750&#8230; \u4f60\u53ef\u80fd\u6703\u770b\u5230\u5f88\u591a\u4eba\u559c\u6b61\u505a\u7684\u5f88\u91cd\uff0c\u751a\u81f3\u662f\u6709\u9ede\u5192\u8457\u751f\u547d\u5371\u96aa\u7684<\/p>\n\n\n\n<p>\u800c\u69d3\u7247\u76f8\u8f03\u4e4b\u4e0b\u5c31\u6bd4\u8f03\u5b89\u5168\uff0c\u4f60\u9802\u591a\u5c31\u4f7f\u7528\u523025\u516c\u65a4\u7684\u69d3\u7247\uff0c\u518d\u91cd\u4e5f\u6c92\u91cd\u91cf\u7d66\u4f60\u9078\u64c7\u4e86<\/p>\n\n\n\n<p>\u56e0\u6b64\u500b\u4eba\u8a8d\u70ba\uff0c\u53ea\u8981\u9078\u5c0d\u69d3\u7247 (\u624b\u6293\u5f0f)\uff0c\u69d3\u7247\u8a13\u7df4\u4e5f\u53ef\u4ee5\u975e\u5e38\u9069\u5408\u65b0\u624b\u7df4\u7fd2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%8F%AF%E4%BB%A5%E4%BD%9C%E7%82%BA%E5%BE%88%E5%A5%BD%E7%9A%84%E9%81%8B%E5%8B%95%E8%B2%A0%E9%87%8D%E5%99%A8%E6%9D%90\"><\/span><strong>#5 \u53ef\u4ee5\u4f5c\u70ba\u5f88\u597d\u7684\u904b\u52d5\u8ca0\u91cd\u5668\u6750<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7576\u4f60\u8a66\u8457\u5728\u5bb6\u88e1\u8dd1\u8dd1\u8df3\u8df3\uff0c\u505a\u4e00\u4e9b<strong><a href=\"https:\/\/physicfit.com\/burpee-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u6ce2\u6bd4\u8df3\">\u6ce2\u6bd4\u8df3<\/a><\/strong>\u4e4b\u985e\u7684\u904b\u52d5\u6642\uff0c\u662f\u4e0d\u662f\u6709\u9ede\u7121\u804a\uff1f\u505a\u4e45\u4e86\u4e5f\u8d8a\u4f86\u8d8a\u8f15\u9b06<\/p>\n\n\n\n<p>\u52a0\u5165\u69d3\u7247\u53ef\u4ee5\u4f7f\u4f60\u7684\u904b\u52d5\u66f4\u6709\u8da3\uff0c\u540c\u6642\u63d0\u5347\u8a13\u7df4\u5f37\u5ea6\uff0c\u4f8b\u5982\uff1a\u505a\u4e00\u4e0b\u4f0f\u5730\u633a\u8eab\uff0c\u518d\u62b1\u8457\u69d3\u7247\u8df3\u8d77\u4f86<\/p>\n\n\n\n<p>\u751a\u81f3\u662f\u5e73\u5e38\u5728\u8d70\u8def\u6709\u6c27\u7684\u6642\u5019\uff0c\u4e5f\u53ef\u4ee5\u5de6\u53f3\u5404\u6293\u4e00\u7247\u69d3\u7247\uff0c\u505a\u500b<strong><a href=\"https:\/\/physicfit.com\/farmers-walk\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u8fb2\u592b\u8d70\u8def\">\u8fb2\u592b\u8d70\u8def<\/a><\/strong><\/p>\n\n\n\n<p>   \u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%B8%E8%82%8C\"><\/span><strong>1. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u80f8\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u7247\u7df4\u80f8\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u67093\u7a2e\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u7247\u80f8\u63a8<\/li><li>\u69d3\u7247\u593e\u80f8<\/li><li>\u69d3\u7247\u4e0a\u659c\u593e\u80f8<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"1PCR3l1pKV\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/chest-muscle-training\/embed\/#?secret=1PCR3l1pKV\" data-secret=\"1PCR3l1pKV\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%A7%93%E7%89%87%E8%83%B8%E6%8E%A8\"><\/span><strong>\u2460 \u69d3\u7247\u80f8\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Chest Plates Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u80f8\u5927\u808c<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/111-gp8mO9\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u627e\u4e00\u5f35\u81e5\u63a8\u6905\u3001\u8edf\u588aor\u745c\u73c8\u588a<\/li><li>\u4e0a\u80cc\u8cbc\u5e73\u8edf\u588a\u3001\u633a\u80f8<\/li><li>\u4e0b\u80a2\u5c48\u819d\u3001\u4e0b\u80cc\u7565\u62f1<\/li><li>\u96d9\u624b\u5c0d\u63e1\u69d3\u7247\u5169\u5074<\/li><li>\u5229\u7528\u80f8\u808c\u7684\u529b\u91cf\u5c07\u69d3\u7247\u5411\u4e0a\u63a8\u52d5<\/li><\/ol>\n\n\n\n<p>\u96d6\u7136\u69d3\u7247\u80f8\u63a8\u5c0d\u65bc\u5de8\u5de8\u5011\u4f86\u8aaa\u4e00\u7247\u592a\u8f15\u3001\u5169\u7247\u53c8\u6015\u6703\u6389\u4e0b\u4f86\uff0c\u4f46\u5b83\u5176\u5be6\u975e\u5e38\u9069\u5408\u7528\u4f86\u505a\u80f8\u808c\u7684\u529b\u7aed\u8a13\u7df4<\/p>\n\n\n\n<p>\u5c0d\u65bc\u65b0\u624b\u800c\u8a00\uff0c\u69d3\u7247\u80f8\u63a8\u53ef\u4ee5\u8b93\u4f60\u5728\u505a\u81e5\u63a8\u6642\uff0c\u66f4\u5bb9\u6613\u4e0a\u624b\u3001\u66f4\u653e\u5fc3\uff0c\u4e0d\u7528\u64d4\u5fc3\u69d3\u5b50\u6703\u5de6\u53f3\u6416\u6643\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u56e0\u6b64\u9019\u500b\u52d5\u4f5c\u975e\u5e38\u63a8\u85a6\u7d66\u5404\u500b\u968e\u6bb5\u7684\u8a13\u7df4\u8005\uff0c\u6839\u64da\u4e0d\u540c\u76ee\u7684\u4f86\u5b89\u6392\u80f8\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\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\">\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><\/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=\"%E2%91%A1_%E6%A7%93%E7%89%87%E5%A4%BE%E8%83%B8\"><\/span><strong>\u2461 \u69d3\u7247\u593e\u80f8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Pinch Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80f8\u808c\u4e2d\u7e2b (\u539a\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\/A6KmLz\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u9762\u7a4d\u8f03\u5c0f\u7684\u69d3\u7247<\/li><li>\u8eba\u5728\u81e5\u63a8\u6905 or \u8edf\u588a\u4e0a<\/li><li>\u4e0a\u80cc\u8cbc\u5e73\u8edf\u588a\u3001\u633a\u80f8<\/li><li>\u4e0b\u80cc\u7565\u62f1\uff0c\u4e0d\u8cbc\u6b7b\u6905\u80cc<\/li><li>\u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u9810\u5148\u5c07\u80f8\u808c\u593e\u7dca<\/li><li>\u4ee5\u5408\u638c\u7684\u65b9\u5f0f\u5c07\u69d3\u7247\u593e\u597d<\/li><li>\u96d9\u624b\u5411\u4e0a\uff0c\u5c07\u80f8\u808c\u5411\u4e0a\u593e\u52d5<\/li><\/ol>\n\n\n\n<p>\u69d3\u7247\u593e\u80f8\u662f\u6211\u500b\u4eba\u883b\u559c\u6b61\u7684\u52d5\u4f5c\uff0c\u76f8\u6bd4\u555e\u9234\u593e\u80f8\uff0c\u56e0\u70ba\u69d3\u7247\u7684\u539a\u5ea6\u66f4\u8584\uff0c\u80f8\u808c\u53ef\u4ee5\u593e\u7684\u66f4\u7dca<\/p>\n\n\n\n<p>\u4f46\u7f3a\u9ede\u4e5f\u662f\u986f\u800c\u6613\u898b\u7684 &#8211; \u300c\u4f7f\u7528\u8d8a\u5927\u9762\u7a4d\u7684\u69d3\u7247\uff0c\u884c\u7a0b\u8d8a\u77ed\u3001\u8d8a\u4e0d\u597d\u64cd\u4f5c\u300d<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f7f\u75285\u300110\u516c\u65a4\u7684\u69d3\u7247\u7df4\u7fd2\uff0c\u7121\u6cd5\u4f7f\u7528\u5927\u91cd\u91cf\u9032\u884c\uff0c\u56e0\u6b64\u8f03\u9069\u5408\u653e\u5728\u5f8c\u9762\u7684\u529b\u7aed\u8a13\u7df4\u6642\u4f7f\u7528<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E6%A7%93%E7%89%87%E4%B8%8A%E6%96%9C%E5%A4%BE%E8%83%B8\"><\/span><strong>\u2462 \u69d3\u7247\u4e0a\u659c\u593e\u80f8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Upper Chest Fly<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e0a\u80f8<\/p>\n\n\n\n<p>\u3000   \u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/x6LlEJ\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u64c7\u6709\u6293\u63e1\u5b54\u6d1e\u7684\u69d3\u7247<\/li><li>\u6311\u9078\u8f15\u91cd\u91cf\u7684\u69d3\u7247\u5373\u53ef (2.5\/5)<\/li><li>\u5de6\u53f3\u624b\u5404\u6293\u4e00\u7247\u69d3\u7247<\/li><li>\u7531\u5916\u5411\u5167\uff0c\u5c07\u69d3\u7247\u5f9e\u80f8\u53e3\u4e2d\u9593\u4e0a\u593e<\/li><\/ol>\n\n\n\n<p>\u6211\u5fc5\u9808\u5f97\u8aaa\uff0c\u4e0a\u659c\u593e\u80f8\u672c\u8eab\u5c31\u4e0d\u662f\u4e00\u500b\u9700\u8981\u5927\u91cd\u91cf\u7684\u8a13\u7df4\u52d5\u4f5c\uff0c\u76f8\u6bd4\u91cd\u91cf\uff0c\u611f\u53d7\u5ea6\u6703\u662f\u66f4\u91cd\u8981\u7684\u6771\u897f<\/p>\n\n\n\n<p>\u4f7f\u7528\u69d3\u7247\u4f86\u8a13\u7df4\u662f\u518d\u9069\u5408\u4e0d\u904e\u4e86\uff01\u5efa\u8b70\u5f9e2.5\u30015\u516c\u65a4\u7684\u69d3\u7247\u958b\u59cb\u7df4\u7fd2\u4e0a\u659c\u593e\u80f8<\/p>\n\n\n\n<p>\u4e0a\u534a\u8eab\u53ef\u4ee5\u7565\u70ba\u524d\u50be\uff0c\u9632\u6b62\u524d\u4e09\u89d2\u53c3\u8207\u904e\u591a\uff0c\u9032\u800c\u589e\u52a0\u4e0a\u80f8\u7684\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A7%93%E7%89%87%E7%B7%B4%E8%83%B8%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u7247\u7df4\u80f8\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\">\u69d3\u7247\u80f8\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u7247\u593e\u80f8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u7247\u4e0a\u659c\u593e\u80f8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u2460<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u2461<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u2462<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/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\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u56e0\u70ba\u69d3\u7247\u8a13\u7df4\u4e26\u4e0d\u662f\u4f60\u5e73\u5e38\u6240\u7fd2\u6163\u7684\u8a13\u7df4\u6a21\u5f0f\uff0c\u525b\u958b\u59cb\u63a5\u89f8\u52e2\u5fc5\u6703\u6bd4\u8f03\u4e0d\u7fd2\u6163<\/p>\n\n\n\n<p>\u5efa\u8b70\u5f9e\u6700\u7c21\u55ae\u3001\u6700\u5bb9\u6613\u4e0a\u624b\u7684\u52d5\u4f5c\u958b\u59cb &#8211; \u69d3\u7247\u80f8\u63a8\uff1b\u63a5\u8457\u662f\u69d3\u7247\u593e\u80f8\u4f86\u8b93\u80f8\u808c\u5145\u5206\u5145\u8840<\/p>\n\n\n\n<p>\u6700\u5f8c\u518d\u5b89\u6392\u4e00\u500b\u96e3\u5ea6\u7a0d\u9ad8\u3001\u611f\u53d7\u5ea6\u8f03\u4e0d\u597d\u627e\u7684\u69d3\u7247\u4e0a\u659c\u593e\u80f8\uff0c\u9019\u6642\u4e5f\u53ef\u4ee5\u8b93\u4f60\u66f4\u5feb\u627e\u5230\u80f8\u808c\u767c\u529b\u611f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%8C%E8%82%8C\"><\/span><strong>2. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u80cc\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u7247\u7df4\u80cc\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u67092\u7a2e\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u7247\u55ae\u81c2\u5212\u8239<\/li><li>\u69d3\u7247\u4fef\u8eab\u5212\u8239<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"FC6elgcuY0\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/back-muscle-training\/embed\/#?secret=FC6elgcuY0\" data-secret=\"FC6elgcuY0\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%A7%93%E7%89%87%E5%96%AE%E8%87%82%E5%88%92%E8%88%B9\"><\/span><strong>\u2460 \u69d3\u7247\u55ae\u81c2\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Single Arm Plate Row<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u95ca\u80cc\u808c (\u7ad9\u59ff\u8d8a\u9ad8\uff0c\u7df4\u5230\u8d8a\u4e0a\u65b9)<\/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\/r2Vp96\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf (\u53ef\u4ee5\u9078\u64c7\u91cd\u4e00\u9ede)<\/li><li>\u96d9\u8173\u4e00\u524d\u4e00\u5f8c\uff0c\u7a69\u5b9a\u597d\u81ea\u5df1\u7684\u4e0b\u80a2<\/li><li>\u55ae\u624b\u63e1\u4f4f\u69d3\u7247\uff0c\u4e14\u4fdd\u6301\u69d3\u7247\u81ea\u7136\u4e0b\u653e<\/li><li>\u633a\u80f8\u3001\u6838\u5fc3\u51fa\u529b\u7a69\u56fa\u4e0b\u80cc<\/li><li>\u624b\u81c2\u6293\u63e1\u3001\u624b\u8098\u5e36\u52d5\uff0c\u5c07\u69d3\u7247\u5f8c\u62c9\u81f3\u80cc\u90e8<\/li><\/ol>\n\n\n\n<p>\u76f8\u6bd4\u555e\u9234\uff0c\u500b\u4eba\u5176\u5be6\u89ba\u5f97\u69d3\u7247\u66f4\u9069\u5408\u7528\u4f86\u505a\u55ae\u81c2\u5212\u8239\u8a13\u7df4\uff0c\u56e0\u70ba\u69d3\u7247\u7684\u76f4\u5f91\u8f03\u5927\uff0c\u76f8\u5c0d\u6703\u66f4\u597d\u627e\u5230\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u91cd\u91cf\u4f7f\u7528\u4e0a\uff0c\u5176\u5be6\u548c\u555e\u9234\u4e5f\u4e0d\u6703\u6709\u592a\u5927\u7684\u5dee\u7570\uff0c\u5982\u679c\u4f60\u53ef\u4ee5\u505a\u5230\u55ae\u624b25\u516c\u65a4\u7684\u69d3\u7247\u5212\u8239\uff0c\u90a3\u5c31\u975e\u5e38\u53b2\u5bb3\u4e86\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\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\">\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><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E6%A7%93%E7%89%87%E4%BF%AF%E8%BA%AB%E5%88%92%E8%88%B9\"><\/span><strong>\u2461 \u69d3\u7247\u4fef\u8eab\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Single Arm Plate Row<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u95ca\u80cc\u808c (\u7ad9\u59ff\u8d8a\u9ad8\uff0c\u7df4\u5230\u8d8a\u4e0a\u65b9)<\/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\/yw2zmV\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf<\/li><li>\u96d9\u8173\u8207\u80a9\u540c\u5bec or \u7565\u5bec\uff0c\u8173\u5e95\u8e0f\u7a69<\/li><li>\u81c0\u90e8\u5411\u5f8c\u63a8\uff0c\u6838\u5fc3\u51fa\u529b\u7a69\u56fa\u4e0b\u80cc<\/li><li>\u633a\u80f8\u3001\u96d9\u624b\u5c0d\u63e1\u69d3\u7247\uff0c\u5c07\u5176\u5411\u809a\u5b50\u4e0a\u5212<\/li><\/ol>\n\n\n\n<p>\u69d3\u7247\u4fef\u8eab\u5212\u8239\u662f\u4e00\u500b\u975e\u5e38\u9069\u5408\u65b0\u624b\u7df4\u7fd2\u7684\u52d5\u4f5c\uff0c\u56e0\u70ba\u662f\u96d9\u624b\u9032\u884c\uff0c\u52a0\u4e0a\u5c0d\u63e1\u80fd\u5920\u8b93\u624b\u6293\u5f97\u66f4\u7a69<\/p>\n\n\n\n<p>\u4f46\u76f8\u5c0d\u91cd\u91cf\u4e0a\u53ef\u80fd\u5c31\u6bd4\u8f03\u53d7\u9650\u4e86\uff0c\u4e14\u69d3\u7247\u8d8a\u5927\u3001\u76f4\u5f91\u8d8a\u5927\uff0c\u82e5\u9078\u64c7\u8f03\u5927\u91cd\u91cf\u7684\u69d3\u7247\uff0c\u4f60\u7684\u624b\u53ef\u80fd\u8981\u6253\u5f97\u66f4\u958b\uff0c\u8d8a\u5bb9\u6613\u5403\u5230\u5f8c\u4e09\u89d2<\/p>\n\n\n\n<p>\u56e0\u6b64\u69d3\u7247\u4fef\u8eab\u5212\u8239\u5176\u5be6\u662f\u6bd4\u8f03\u63a8\u85a6\u65b0\u624b\u7684\uff01\u5de8\u5de8\u5011\u5247\u6bd4\u8f03\u9069\u5408\u7576\u4f5c\u6700\u5f8c\u7684\u529b\u7aed\u5f0f\u8a13\u7df4\u4f7f\u7528<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"kNVzZhMRy8\"><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/barbell-row-guide\/embed\/#?secret=kNVzZhMRy8\" data-secret=\"kNVzZhMRy8\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A7%93%E7%89%87%E7%B7%B4%E8%83%8C%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u7247\u7df4\u80cc\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\">\u69d3\u7247\u4fef\u8eab\u5212\u8239<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u7247\u55ae\u81c2\u5212\u8239<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u2460<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u2461<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/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\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/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<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000  \u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-2\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u5148\u4ee5\u591a\u95dc\u7bc0\u52d5\u4f5c &#8211; \u69d3\u7247\u4fef\u8eab\u5212\u8239\u958b\u59cb\uff0c\u4f5c\u70ba\u80cc\u90e8\u71b1\u8eab\u52d5\u4f5c<\/p>\n\n\n\n<p>\u63a5\u8457\u518d\u52a0\u5165\u4e00\u500b\u55ae\u95dc\u7bc0\u52d5\u4f5c &#8211; \u69d3\u7247\u55ae\u81c2\u5212\u8239\uff0c\u5c07\u95ca\u80cc\u808c\u5b8c\u6574\u523a\u6fc0<\/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=\"3_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%82%A9%E8%86%80\"><\/span><strong>3. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u80a9\u8180<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u7247\u7df4\u80a9\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u67096\u7a2e\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u7247\u80a9\u63a8<\/li><li>\u69d3\u7247\u524d\u5e73\u8209<\/li><li>\u69d3\u7247\u5074\u5e73\u8209<\/li><li>\u69d3\u7247\u81c9\u62c9<\/li><li>\u69d3\u7247\u7e5e\u74b0<\/li><li>\u958b\u8eca\u5f0f<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"8luNl20ted\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/shoulder-training\/embed\/#?secret=8luNl20ted\" data-secret=\"8luNl20ted\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%A7%93%E7%89%87%E8%82%A9%E6%8E%A8\"><\/span><strong>\u2460 \u69d3\u7247\u80a9\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Shoulder Plate Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u80a9\u8180 (\u4e09\u89d2\u808c)<\/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\/erin-RljXkz\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf<\/li><li>\u96d9\u8173\u7ad9\u7a69\u3001\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u6838\u5fc3\u8179\u90e8\u51fa\u529b\u6536\u7dca\uff0c\u9632\u6b62\u8eab\u9ad4\u524d\u5f8c\u6416\u6643<\/li><li>\u96d9\u624b\u5c0d\u63e1\u69d3\u7247\uff0c\u7f6e\u65bc\u80f8\u53e3\u524d<\/li><li>\u7565\u70ba\u633a\u80f8\uff0c\u5c07\u69d3\u7247\u5411\u4e0a\u63a8\u81f3\u982d\u9802<\/li><li>\u9806\u8457\u539f\u8def\u5c07\u69d3\u7247\u4e0b\u653e\u81f3\u80f8\u53e3<\/li><\/ol>\n\n\n\n<p>\u56e0\u70ba\u80a9\u8180\u672c\u8eab\u5c31\u4e0d\u662f\u4e00\u500b\u5927\u808c\u7fa4\uff0c\u4f7f\u7528\u91cd\u91cf\u6703\u6bd4\u7df4\u80cc\u3001\u7df4\u80f8&#8230; \u9084\u8981\u8f15\uff0c\u7528\u69d3\u7247\u4f86\u505a\u8a13\u7df4\u7d55\u5c0d\u975e\u5e38\u9069\u5408<\/p>\n\n\n\n<p>\u800c\u69d3\u7247\u80a9\u63a8\u662f\u63a1\u53d6\u96d9\u624b\u5c0d\u63e1\u7684\u65b9\u5f0f\uff0c\u56e0\u6b64\u80a9\u63a8\u6642\u4e5f\u53ef\u4ee5\u66f4\u7a69\uff0c\u6bd4\u8f03\u4e0d\u6703\u6709\u5de6\u53f3\u6416\u6643\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\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\">\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><\/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=\"%E2%91%A1_%E6%A7%93%E7%89%87%E5%89%8D%E5%B9%B3%E8%88%89\"><\/span><strong>\u2461 \u69d3\u7247\u524d\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Shoulder Plate Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u524d\u675f (\u80a9\u8180\u524d\u5074)<\/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\/lRE0k1\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf (\u4e0d\u9700\u8981\u592a\u91cd)<\/li><li>\u96d9\u8173\u7ad9\u7a69\u3001\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u6838\u5fc3\u8179\u90e8\u51fa\u529b\u6536\u7dca\uff0c\u9632\u6b62\u8eab\u9ad4\u524d\u5f8c\u6416\u6643<\/li><li>\u96d9\u624b\u5c0d\u63e1\u69d3\u7247\uff0c\u81ea\u7136\u4e0b\u653e<\/li><li>\u5229\u7528\u80a9\u8180\u7684\u529b\u91cf\uff0c\u5c07\u69d3\u7247\u5411\u4e0a\u5782\u76f4\u8209\u8d77<\/li><li>\u9806\u8457\u539f\u8def\u5c07\u69d3\u7247\u4e0b\u653e\u81f3\u6700\u4f4e\u8655<\/li><\/ol>\n\n\n\n<p>\u69d3\u7247\u524d\u5e73\u8209\u662f\u6211\u500b\u4eba\u4e5f\u883b\u559c\u6b61\u7684\u52d5\u4f5c\uff0c\u5c31\u7b97\u6709\u5176\u4ed6\u5065\u8eab\u5668\u6750\u53ef\u4ee5\u4f7f\u7528\uff0c\u69d3\u7247\u4f9d\u820a\u662f\u6211\u7684\u9996\u9078<\/p>\n\n\n\n<p>\u4e0d\u9700\u8981\u592a\u91cd\u7684\u91cd\u91cf (5\/10\u516c\u65a4)\uff0c\u63a7\u5236\u81ea\u5df1\u7684\u52d5\u4f5c\uff0c\u8b93\u5f35\u529b\u5168\u90e8\u96c6\u4e2d\u5728\u4f60\u7684\u80a9\u8180\u524d\u675f\uff0c\u4fdd\u8b49\u4f60\u7df4\u5b8c\u975e\u5e38\u6709\u611f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E6%A7%93%E7%89%87%E5%81%B4%E5%B9%B3%E8%88%89\"><\/span><strong><strong>\u2462<\/strong> \u69d3\u7247\u5074\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Lateral Raise<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u4e2d\u675f (\u80a9\u8180\u4e2d\u5074)<\/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\/K89GB8\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf (2.5\/5\u516c\u65a4)<\/li><li>\u96d9\u8173\u7ad9\u7a69\u3001\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u6838\u5fc3\u8179\u90e8\u51fa\u529b\u6536\u7dca\uff0c\u9632\u6b62\u8eab\u9ad4\u524d\u5f8c\u6416\u6643<\/li><li>\u4e00\u96bb\u624b\u6293\u8457\u4e00\u7247\u69d3\u7247 (\u9078\u64c7\u6709\u6293\u5b54\u7684\u69d3\u7247)<\/li><li>\u96d9\u624b\u5411\u8eab\u9ad4\u5169\u5074\u5e73\u8209\u81f3\u548c\u5730\u9762\u5e73\u884c<\/li><\/ol>\n\n\n\n<p>\u69d3\u7247\u5074\u5e73\u8209\u5c31\u548c\u555e\u9234\u4e00\u6a23\uff0c\u4f60\u4e0d\u9700\u8981\u5f88\u91cd\u7684\u91cd\u91cf\uff0c\u751a\u81f3\u4e00\u72475\u516c\u65a4\u7684\u69d3\u7247\u5c31\u80fd\u8b93\u4f60\u7684\u80a9\u8180\u9178\u5230\u7206&#8230;<\/p>\n\n\n\n<p>\u56e0\u70ba\u69d3\u7247\u7684\u91cd\u91cf\u7d1a\u8ddd\u8df3\u5f97\u6bd4\u8f03\u5feb\uff0c\u6c92\u67097.5\u516c\u65a4\u9019\u500b\u9078\u64c7\uff0c\u56e0\u6b64\u6211\u6703\u5efa\u8b70\u4f7f\u75282.5 \u6216 5\u516c\u65a4\u7684\u69d3\u7247<\/p>\n\n\n\n<p>\u4ee5\u591a\u6b21\u6578\u3001\u591a\u7d44\u6578\u7684\u65b9\u5f0f\u9032\u884c\uff0c\u4e14\u52d5\u4f5c\u653e\u6162\uff0c\u8b93\u4f60\u4e09\u89d2\u808c\u4e2d\u675f\u597d\u597d\u611f\u53d7\u69d3\u7247\u7684\u5f35\u529b<\/p>\n\n\n\n<p>\u6211\u500b\u4eba\u7fd2\u6163\u5c07\u98df\u6307\u3001\u4e2d\u6307\u653e\u5728\u69d3\u7247\u4e2d\u9593\u7684\u5b54\u6d1e\uff0c\u6211\u89ba\u5f97\u6703\u6bd4\u6293\u63e1\u5074\u908a\u7684\u5b54\u6d1e\u4f86\u7684\u66f4\u6709\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\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\">\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><\/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=\"%E2%91%A3_%E6%A7%93%E7%89%87%E8%87%89%E6%8B%89\"><\/span><strong>\u2463 \u69d3\u7247\u81c9\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Face Pull<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u5f8c\u675f (\u80a9\u8180\u5f8c\u5074)<\/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\/oZXmKL\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf (\u4e0d\u9700\u8981\u592a\u91cd)<\/li><li>\u96d9\u8173\u7ad9\u7a69\u3001\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u81c0\u90e8\u5411\u5f8c\u63a8\u3001\u4fef\u8eab<\/li><li>\u6838\u5fc3\u8179\u90e8\u51fa\u529b\u6536\u7dca\uff0c\u7a69\u5b9a\u4e0b\u80cc<\/li><li>\u55ae\u624b\u6293\u63e1\u69d3\u7247\uff0c\u6574\u96bb\u624b\u81ea\u7136\u4e0b\u5782<\/li><li>\u5229\u7528\u80a9\u8180\u5f8c\u675f\u7684\u529b\u91cf\uff0c\u5c07\u69d3\u7247\u5411\u5f8c\u62c9\u52d5<\/li><\/ol>\n\n\n\n<p>\u69d3\u7247\u81c9\u62c9\u662f\u4e00\u500b\u883b\u6709\u6311\u6230\u6027\u7684\u52d5\u4f5c\uff0c\u4e00\u958b\u59cb\u4e0d\u719f\u7df4\u7684\u60c5\u6cc1\u4e0b\uff0c\u5f88\u5bb9\u6613\u8b8a\u6210\u90fd\u662f\u9760\u624b\u5728\u62c9<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u88e1\u6709\u500b\u5c0f\u79d8\u8a23 &#8211; \u300c<strong>\u523b\u610f\u5c07\u80cc\u62f1\u8d77<\/strong>\uff0c\u8b93\u624b\u81c2\u53ef\u4ee5\u66f4\u81ea\u7136\u7684\u4e0b\u589c\uff0c\u518d\u7de9\u6162\u7684\u5229\u7528\u80a9\u8180\u5f8c\u5074\u62c9\u8d77\u300d<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f60\u7684\u624b\u8098\u53ef\u4ee5\u4e00\u76f4\u4fdd\u6301\u5f4e\u66f2\uff0c\u4e0d\u8981\u5c07\u624b\u81c2\u6253\u76f4\uff0c\u5426\u5247\u5f88\u5bb9\u6613\u5e36\u5230\u4f60\u7684\u4e09\u982d\u808c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A4_%E6%A7%93%E7%89%87%E7%92%B0%E7%B9%9E\"><\/span><strong>\u2464 \u69d3\u7247\u74b0\u7e5e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Halo<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u80a9\u8180<\/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\/VvnWyz\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf (\u5efa\u8b70\u4e00\u958b\u59cb\u7528\u8f15\u4e00\u9ede)<\/li><li>\u96d9\u624b\u5c0d\u6293\u69d3\u7247\uff0c\u5c07\u69d3\u7247\u7f6e\u65bc\u982d\u90e8\u5f8c\u65b9<\/li><li>\u5728\u982d\u90e8\u7684\u56db\u5468\u505a\u74b0\u7e5e\u7684\u52d5\u4f5c<\/li><li>\u6ce8\u610f\u69d3\u7247\u7684\u9ad8\u5ea6\uff0c\u4e0d\u8981\u8b93\u5b83\u6389\u5230\u8116\u5b50\u4ee5\u4e0b<\/li><\/ol>\n\n\n\n<p>\u69d3\u7247\u74b0\u7e5e\u7d55\u5c0d\u53ef\u4ee5\u7b97\u662f\u80a9\u90e8\u8a13\u7df4\u88e1\u7684\u300c\u9b54\u738b\u7d1a\u52d5\u4f5c\u300d\uff0c\u5c0d\u4e0d\u5c11\u5de8\u5de8\u4f86\u8aaa\u4e5f\u662f\u4e00\u500b\u5f88\u5177\u6709\u6311\u6230\u6027\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u6b64\u52d9\u5fc5\u52d9\u5fc5\uff01\u4e00\u958b\u59cb\u4e0d\u8981\u4f7f\u7528\u592a\u91cd\u7684\u69d3\u7247\uff0c\u5973\u751f\u53ef\u4ee5\u5f9e\u4e00\u72472.5\u516c\u65a4\u7684\u69d3\u7247\u958b\u59cb\uff1b\u7537\u751f\u53ef\u4ee5\u8003\u616e5\u516c\u65a4\u7684<\/p>\n\n\n\n<p>\u69d3\u7247\u9ad8\u5ea6\u4e5f\u662f\u4f60\u5fc5\u9808\u6ce8\u610f\u7684\u95dc\u9375\uff0c\u70ba\u4e86\u8b93\u80a9\u8180\u6301\u7e8c\u4fdd\u6301\u5f35\u529b\uff0c\u4f60\u5fc5\u9808\u523b\u610f\u51fa\u529b\u8b93\u69d3\u7247\u7dad\u6301\u5728\u4e0b\u5df4\u4ee5\u4e0a\uff0c\u540c\u6642\u9032\u884c\u7e5e\u74b0<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A5_%E9%96%8B%E8%BB%8A%E5%BC%8F\"><\/span><strong>\u2465 \u958b\u8eca\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Bus Driver<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u524d\u3001\u4e2d\u675f (\u80a9\u8180\u524d\u4e2d\u5074)<\/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\/J8W12K\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf (\u4e0d\u8981\u592a\u91cd)<\/li><li>\u96d9\u8173\u7ad9\u7a69\u3001\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u6838\u5fc3\u8179\u90e8\u51fa\u529b\u6536\u7dca\uff0c\u9632\u6b62\u8eab\u9ad4\u524d\u5f8c\u6416\u6643<\/li><li>\u96d9\u624b\u5c0d\u6293\u69d3\u7247\uff0c\u5148\u5e73\u8209\u81f3\u80f8\u53e3\u524d\u65b9<\/li><li>\u56fa\u5b9a\u597d\u4f4d\u7f6e\u5f8c\uff0c\u5728\u80f8\u53e3\u524d\u9032\u884c\u958b\u8eca\u7684\u52d5\u4f5c<\/li><\/ol>\n\n\n\n<p>\u69d3\u7247\u7df4\u80a9\u7684\u6700\u5f8c\u4e00\u500b\u52d5\u4f5c\uff0c\u53c8\u6bd4\u4e0a\u4e00\u500b\u7e5e\u74b0\u66f4\u96e3\u4e86\uff01\u56e0\u70ba\u9700\u8981\u5c07\u69d3\u7247\u4e00\u76f4\u7f6e\u65bc\u8eab\u9ad4\u524d\u65b9\uff0c\u540c\u6642\u53c8\u8981\u5de6\u53f3\u8f49\u52d5<\/p>\n\n\n\n<p>\u5373\u4f7f\u662f\u5de8\u5de8\uff0c\u4e5f\u5efa\u8b70\u4f7f\u75285\u516c\u65a4\u7684\u69d3\u7247\u5c31\u597d\uff0c\u5426\u5247\u5927\u91cd\u91cf\u4e0d\u53ea\u6703\u8b93\u4f60\u4ee3\u511f\uff0c\u9084\u6709\u53ef\u80fd\u5c0e\u81f4\u80a9\u8180\u53d7\u50b7<\/p>\n\n\n\n<p>\u5efa\u8b70\u5c07\u9019\u500b\u52d5\u4f5c\u653e\u5728\u5f8c\u9762\u4e00\u9ede\uff0c\u7b49\u80a9\u8180\u5b8c\u5168\u71b1\u958b\u518d\u505a\uff0c\u5b89\u5168\u6027\u76f8\u5c0d\u4e5f\u6703\u6bd4\u8f03\u9ad8<\/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=\"%E6%A7%93%E7%89%87%E7%B7%B4%E8%82%A9%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u7247\u7df4\u80a9\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\">\u69d3\u7247\u80a9\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u7247\u5074\u5e73\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u7247\u81c9\u62c9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u7247\u74b0\u7e5e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2460<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2461<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2462<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2463<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\uff5e15\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">6\uff5e8\u5708<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\uff5e3\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/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\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/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<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-3\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u80a9\u8180\u8981\u7df4\u7684\u597d\uff0c\u5c31\u5fc5\u9808\u52a0\u5165\u8a31\u591a\u4e0d\u540c\u89d2\u5ea6\u7684\u523a\u6fc0\uff0c\u9996\u5148\u5148\u4f86\u500b\u591a\u95dc\u7bc0\u52d5\u4f5c &#8211; \u69d3\u7247\u80a9\u63a8\uff0c\u8b93\u4f60\u7684\u80a9\u8180\u71b1\u958b<\/p>\n\n\n\n<p>\u7b2c\u4e8c\u500b\u52d5\u4f5c\u99ac\u4e0a\u52a0\u5165\u591a\u6b21\u6578\u3001\u591a\u7d44\u6578\u7684\u69d3\u7247\u5074\u5e73\u8209\uff0c\u8b93\u6574\u500b\u80a9\u8180\u5fb9\u5e95\u5145\u8840\uff1b\u518d\u63a5\u611f\u53d7\u5ea6\u8f03\u96e3\u6293\u7684\u81c9\u62c9<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u7684\u80a9\u8180\u524d\u3001\u4e2d\u3001\u5f8c\u90fd\u5df2\u7d93\u7df4\u5230\u7684\u60c5\u6cc1\u4e0b\uff0c\u6700\u5f8c\u518d\u653e\u4e00\u500b\u69d3\u7247\u74b0\u7e5e\uff0c\u7576\u4f5c\u529b\u7aed\u5f0f\u8a13\u7df4\u505a\u7d50\u5c3e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E4%BA%8C%E9%A0%AD%E8%82%8C\"><\/span><strong>4. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u4e8c\u982d\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u7247\u7df4\u4e8c\u982d\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u67092\u7a2e\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u7247\u9318\u5f0f\u5f4e\u8209<\/li><li>\u69d3\u7247\u5f4e\u8209<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"rmIKWykrSt\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/biceps-training\/embed\/#?secret=rmIKWykrSt\" data-secret=\"rmIKWykrSt\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%A7%93%E7%89%87%E9%8C%98%E5%BC%8F%E5%BD%8E%E8%88%89\"><\/span><strong>\u2460 \u69d3\u7247\u9318\u5f0f\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Hammer Curl<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e8c\u982d\u808c (\u9577\u982d\u3001\u80b1\u808c)<\/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\/125-z6Y598\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf<\/li><li>\u96d9\u8173\u7ad9\u7a69\u3001\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u6838\u5fc3\u8179\u90e8\u51fa\u529b\u6536\u7dca\uff0c\u9632\u6b62\u8eab\u9ad4\u524d\u5f8c\u6416\u6643<\/li><li>\u96d9\u624b\u5c0d\u6293\u69d3\u7247\uff0c\u5c07\u69d3\u7247\u5782\u76f4\u5411\u4e0a\u5f4e\u8209<\/li><\/ol>\n\n\n\n<p>\u5229\u7528\u69d3\u7247\u505a\u9318\u5f0f\u5f4e\u8209\u7d55\u5c0d\u662f\u4e00\u500b\u975e\u5e38\u597d\u4e0a\u624b\u7684\u52d5\u4f5c\uff01\u5373\u4f7f\u662f\u65b0\u624b\u4e5f\u80fd\u8f15\u9b06\u7df4\u7fd2<\/p>\n\n\n\n<p>\u4e0d\u904e\u8981\u7279\u5225\u6ce8\u610f\uff0c\u56e0\u70ba\u69d3\u7247\u7684\u9762\u7a4d\u6bd4\u555e\u9234\u5927\uff0c\u6240\u4ee5\u5728\u5f4e\u8209\u6642\u8981\u5c0f\u5fc3\u4e0d\u8981\u649e\u5230\u5634\u5df4<\/p>\n\n\n\n<p>\u76e1\u91cf\u6311\u9078\u6709\u6293\u5b54\u7684\u69d3\u7247\uff0c\u5c0d\u65bc\u9577\u6642\u9593\u6293\u63e1\u4f86\u8aaa\u4e5f\u6703\u66f4\u65b9\u4fbf<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E6%A7%93%E7%89%87%E5%BD%8E%E8%88%89\"><\/span><strong>\u2461 \u69d3\u7247\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Biceps Curl<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e8c\u982d\u808c<\/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\/0023-mqN68p\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf<\/li><li>\u96d9\u8173\u7ad9\u7a69\u3001\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u6838\u5fc3\u8179\u90e8\u51fa\u529b\u6536\u7dca\uff0c\u9632\u6b62\u8eab\u9ad4\u524d\u5f8c\u6416\u6643<\/li><li>\u96d9\u624b\u6367\u8457\u69d3\u7247\uff0c\u5c07\u69d3\u7247\u5782\u76f4\u5411\u4e0a\u6367\u8209<\/li><\/ol>\n\n\n\n<p>\u69d3\u7247\u5f4e\u8209\u7684\u65b9\u5f0f\u5c31\u548c\u9318\u5f0f\u5f4e\u8209\u5f88\u50cf\uff0c\u53ea\u662f\u5f9e\u539f\u672c\u5782\u8457\u62ff\uff0c\u8b8a\u6210\u624b\u6367\u69d3\u7247<\/p>\n\n\n\n<p>\u96d6\u7136\u8aaa\u662f\u6367\u8457\uff0c\u4f46\u70ba\u4e86\u9632\u6b62\u69d3\u7247\u6ed1\u843d\uff0c\u6700\u597d\u9084\u662f\u7a0d\u5fae\u7528\u624b\u6307\u6263\u4f4f\u69d3\u7247\u6703\u6bd4\u8f03\u597d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\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\">\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><\/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=\"%E6%A7%93%E7%89%87%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u7247\u7df4\u4e8c\u982d\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\">\u69d3\u7247\u5f4e\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u7247\u9318\u5f0f\u5f4e\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2460<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2461<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/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<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-4\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u5148\u4ee5\u8f03\u597d\u4e0a\u624b\u7684\u69d3\u7247\u5f4e\u8209\u8d77\u982d\uff0c\u63a5\u8457\u518d\u505a\u69d3\u7247\u9318\u5f0f\u5f4e\u8209\uff0c\u4e0d\u9700\u8981\u592a\u591a\u52d5\u4f5c\uff0c\u53ea\u8981\u5c08\u5fc3\u5728\u6bcf\u4e00\u4e0b\u52d5\u4f5c\u4e0a\u5373\u53ef<\/p>\n\n\n\n<p>\u5efa\u8b70\u4ee5\u808c\u80a5\u5927\u7684\u65b9\u5f0f\u9032\u884c\uff0c\u591a\u6b21\u6578\u3001\u591a\u7d44\u6578\uff0c\u56e0\u70ba\u69d3\u7247\u9762\u7a4d\u8f03\u5927\uff0c\u82e5\u4f7f\u7528\u5927\u91cd\u91cf\u501f\u529b\uff0c\u5f88\u5bb9\u6613\u7522\u751f\u610f\u5916<\/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=\"5_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E4%B8%89%E9%A0%AD%E8%82%8C\"><\/span><strong>5. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae \u2013 \u4e09\u982d\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u7247\u7df4\u4e09\u982d\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u67092\u7a2e\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u904e\u982d\u4e09\u982d\u5c48\u4f38<\/li><li>\u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"Lv7OUE7glc\"><a href=\"https:\/\/physicfit.com\/triceps-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/triceps-training\/embed\/#?secret=Lv7OUE7glc\" data-secret=\"Lv7OUE7glc\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E9%81%8E%E9%A0%AD%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\"><\/span><strong>\u2460 \u904e\u982d\u4e09\u982d\u5c48\u4f38<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Overhead Extension<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u982d\u808c (\u9577\u982d\u5c45\u591a)<\/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\/MZWgKB\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf<\/li><li>\u96d9\u8173\u7ad9\u7a69\u3001\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u6838\u5fc3\u8179\u90e8\u51fa\u529b\u6536\u7dca\uff0c\u9632\u6b62\u8eab\u9ad4\u524d\u5f8c\u6416\u6643<\/li><li>\u96d9\u624b\u5c0d\u63e1\u69d3\u7247\uff0c\u5c07\u5176\u9ad8\u8209\u904e\u982d\uff0c\u7f6e\u65bc\u982d\u90e8\u5f8c\u65b9<\/li><li>\u624b\u8098\u56fa\u5b9a\uff0c\u524d\u81c2\u5411\u4e0b\u653e\uff0c\u5229\u7528\u4e09\u982d\u808c\u7684\u529b\u91cf\u5c07\u624b\u81c2\u62c9\u76f4<\/li><\/ol>\n\n\n\n<p>\u5766\u767d\u8aaa\uff0c\u7531\u65bc\u69d3\u7247\u7684\u9762\u7a4d\u6bd4\u8f03\u5927\uff0c\u96d9\u624b\u6293\u63e1\u7684\u8ddd\u96e2\u6703\u66f4\u9060\uff0c\u56e0\u6b64\u4e09\u982d\u808c\u611f\u53d7\u5ea6\u6703\u6bd4\u555e\u9234\u4f86\u7684\u5dee\u4e00\u4e9b<\/p>\n\n\n\n<p>\u4e14\u4f7f\u7528\u91cd\u91cf\u6709\u9650\uff0c\u5efa\u8b70\u5728\u5668\u6750\u771f\u7684\u4e0d\u8db3\u7684\u60c5\u6cc1\u4e0b\uff0c\u6216\u662f\u4f60\u60f3\u8a66\u8a66\u65b0\u52d5\u4f5c\u6642\u518d\u4f7f\u7528<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E4%BF%AF%E8%BA%AB%E4%B8%89%E9%A0%AD%E5%B1%88%E4%BC%B8\"><\/span><strong>\u2461 \u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Triceps Kickback<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u982d\u808c (\u9577\u982d\u3001\u5916\u5074\u982d\u5c45\u591a)<\/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\/r2V5pk\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u4e00\u500b\u5408\u9069\u7684\u69d3\u7247\u91cd\u91cf<\/li><li>\u96d9\u8173\u7ad9\u7a69\u3001\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec<\/li><li>\u81c0\u90e8\u5411\u5f8c\u63a8\u3001\u4fef\u8eab<\/li><li>\u6838\u5fc3\u51fa\u529b\u7a69\u56fa\u4e0b\u80cc<\/li><li>\u55ae\u624b\u6293\u63e1\u69d3\u7247\uff0c\u624b\u81c2\u5411\u5f8c\u6253\u76f4<\/li><\/ol>\n\n\n\n<p>\u96d6\u7136\u5f71\u7247\u4e2d\u662f\u4ee5\u5f92\u624b\u5f4e\u59ff\u9032\u884c\u7684\uff0c\u4e0d\u904e\u7576\u4f60\u81ea\u5df1\u5728\u7df4\u7fd2\u69d3\u7247\u4fef\u8eab\u5c48\u4f38\u6642\uff0c\u9084\u662f\u53ef\u4ee5\u627e\u500b\u81e5\u63a8\u6905\uff0c\u8b93\u4f60\u53e6\u4e00\u5074\u7684\u624b\u3001\u8173\u6709\u5730\u65b9\u652f\u6490<\/p>\n\n\n\n<p>\u76f8\u5c0d\u8eab\u9ad4\u7684\u7a69\u5b9a\u5ea6\u4e5f\u6703\u66f4\u9ad8\uff0c\u66f4\u80fd\u5c08\u6ce8\u5728\u4e09\u982d\u808c\u7684\u6536\u7e2e\u4e0a\uff0c\u91cd\u91cf\u4e0d\u5efa\u8b70\u592a\u91cd\uff0c\u56e0\u70ba\u69d3\u7247\u76f4\u5f91\u5927 (\u529b\u77e9\u4e5f\u6703\u66f4\u5927)<\/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=\"%E6%A7%93%E7%89%87%E7%B7%B4%E4%B8%89%E9%A0%AD%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u7247\u7df4\u4e09\u982d\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\">\u69d3\u7247\u904e\u982d\u4e09\u982d\u5c48\u4f38<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u7247\u4fef\u8eab\u4e09\u982d\u5c48\u4f38<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2460<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2461<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/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<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-5\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u7528\u69d3\u7247\u7df4\u4e09\u982d\u7684\u78ba\u4e0d\u662f\u4ef6\u8f15\u9b06\u7684\u4e8b\uff0c\u56e0\u70ba\u7576\u4f60\u6293\u63e1\u69d3\u7247\u5176\u4e2d\u4e00\u5074\u6642\uff0c\u58d3\u529b\u90fd\u6703\u96c6\u4e2d\u5728\u4f60\u90a3\u96bb\u624b\u7684\u624b\u8155\u4e0a<\/p>\n\n\n\n<p>\u56e0\u6b64\u91cd\u91cf\u5efa\u8b70\u4e0d\u8981\u592a\u91cd\uff0c\u4ee5\u611f\u53d7\u5ea6\u70ba\u4e3b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u826f\u5fc3\u5efa\u8b70\uff01\u5982\u679c\u771f\u7684\u60f3\u597d\u597d\u7df4\u4e09\u982d\u808c\u7684\u8a71\uff0c\u9084\u662f\u4f7f\u7528\u555e\u9234\u3001Cable\u3001\u5668\u68b0&#8230; \u6703\u6bd4\u8f03\u597d<\/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=\"6_%E6%A7%93%E7%89%87%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%87%80%E8%85%BF_%E6%A0%B8%E5%BF%83\"><\/span><strong>6. \u69d3\u7247\u8a13\u7df4\u83dc\u55ae &#8211; \u81c0\u817f<\/strong> <strong>+ \u6838\u5fc3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u56e0\u70ba\u6211\u8a8d\u70ba\u55ae\u7d14\u7528\u69d3\u7247\u7df4\u817f\u3001\u81c0\u90e8\u7684\u6311\u6230\u6027\u4e0d\u9ad8\uff0c\u56e0\u6b64\u9019\u908a\u6211\u6703\u6bd4\u8f03\u50be\u5411\u63a8\u85a6\u8907\u5408\u5f0f\u7684\u5168\u8eab\u6027\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5168\u8eab\u4e0a\u4e0b\u90fd\u6703\u7df4\u5230\uff0c\u5c24\u5176\u662f\u4f60\u7684<strong><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u817f\u90e8\">\u817f\u90e8<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u81c0\u90e8\">\u81c0\u90e8<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u8179\u90e8\u6838\u5fc3\">\u8179\u90e8\u6838\u5fc3<\/a><\/strong>\uff0c\u4ee5\u4e0b\u5171\u67095\u7a2e\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u6df1\u8e72 + \u80a9\u63a8<\/li><li>\u6df1\u8e72 + \u524d\u63a8<\/li><li>\u958b\u5408\u8df3 + \u524d\u63a8<\/li><li>\u5206\u817f\u8e72 + \u904e\u982d<\/li><li>\u6297\u65cb\u8f49\u8a13\u7df4<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%B7%B1%E8%B9%B2_%E8%82%A9%E6%8E%A8\"><\/span><strong>\u2460 \u6df1\u8e72 + \u80a9\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Thruster<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u81c0\u817f\u3001\u6838\u5fc3\u3001\u80a9\u8180<\/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\/PjWE9z\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u91cd\u91cf\u7684<strong>\u5305\u81a0<\/strong>\u69d3\u7247<\/li><li>\u5c07\u69d3\u7247\u7f6e\u65bc\u80f8\u524d<\/li><li>\u81c0\u90e8\u5f8c\u63a8\u3001\u6838\u5fc3\u51fa\u529b\u7a69\u56fa\u8eab\u9ad4<\/li><li>\u4e0b\u8e72\uff0c\u96d9\u624b\u5c07\u69d3\u7247\u8209\u8d77<\/li><li>\u8eab\u9ad4\u5411\u4e0a\u7684\u904e\u7a0b\u4e2d\uff0c\u9806\u52e2\u5c07\u69d3\u7247\u63a8\u8d77<\/li><\/ol>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u9019\u500b\u52d5\u4f5c\u8981\u7528<strong>\u5305\u81a0<\/strong>\u69d3\u7247\u505a\u5462\uff1f\u5047\u82e5\u4f60\u662f\u7528\u9435\u88fd\u69d3\u7247\u7684\u8a71\uff0c\u5f88\u5bb9\u6613\u767c\u751f\u69d3\u7247\u6ed1\u843d\u7684\u60c5\u5f62<\/p>\n\n\n\n<p>\u52a0\u4e0a\u6df1\u8e72 + \u80a9\u63a8\u8a13\u7df4\u662f\u5f88\u9700\u8981\u300c\u7206\u767c\u529b\u300d\u7684\uff0c\u4f60\u751a\u81f3\u4e5f\u53ef\u4ee5\u628a\u5b83\u7576\u4f5c\u662f\u4e00\u7a2e\u6709\u6c27\u904b\u52d5\u4f86\u505a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E6%B7%B1%E8%B9%B2_%E5%89%8D%E6%8E%A8\"><\/span><strong>\u2461 \u6df1\u8e72 + \u524d\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Squat Reach<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u81c0\u817f\u3001\u6838\u5fc3\u3001\u80a9\u8180<\/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\/mqNjVp\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u91cd\u91cf\u7684\u69d3\u7247 (\u53ef\u7565\u91cd\u4e00\u4e9b)<\/li><li>\u5c07\u69d3\u7247\u96d9\u624b\u5c0d\u63e1\u5728\u80f8\u524d<\/li><li>\u81c0\u90e8\u5f8c\u63a8\u3001\u6838\u5fc3\u51fa\u529b\u7a69\u56fa\u8eab\u9ad4<\/li><li>\u4e0b\u8e72\u6642\uff0c\u9806\u52e2\u5c07\u69d3\u7247\u5411\u524d\u63a8\u51fa<\/li><li>\u7ad9\u8d77\u4f86\u6642\uff0c\u518d\u5c07\u69d3\u7247\u6536\u56de\u80f8\u53e3\u524d<\/li><\/ol>\n\n\n\n<p>\u7576\u7136\uff0c\u4f60\u53ef\u4ee5\u4e0d\u5fc5\u50cf\u5f71\u7247\u4e00\u6a23\u9019\u9ebc\u6162\uff0c\u5176\u5be6\u53ef\u4ee5\u5e36\u5165\u4e00\u4e9b\u7206\u767c\u529b\u7684\u5143\u7d20\uff0c\u8b93\u6574\u500b\u52d5\u4f5c\u66f4\u9806\u66a2<\/p>\n\n\n\n<p>\u9019\u662f\u4e00\u500b\u883b\u8003\u9a57\u8eab\u9ad4\u7a69\u5b9a\u6027\u7684\u52d5\u4f5c\uff0c\u540c\u6642\u5c0d\u65bc\u7206\u767c\u529b\u3001\u8eab\u9ad4\u654f\u6377\u5ea6\u7684\u63d0\u5347\u90fd\u5f88\u6709\u5e6b\u52a9<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E9%96%8B%E5%90%88%E8%B7%B3_%E5%89%8D%E6%8E%A8\"><\/span><strong>\u2462 \u958b\u5408\u8df3 + \u524d\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Jack Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5168\u8eab<\/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\/46G3q2\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u91cd\u91cf\u7684\u69d3\u7247 (\u53ef\u7565\u91cd\u4e00\u4e9b)<\/li><li>\u5c07\u69d3\u7247\u96d9\u624b\u5c0d\u63e1\u5728\u80f8\u524d<\/li><li>\u96d9\u8173\u5411\u5916\u8df3\u958b\uff0c\u9806\u52e2\u5c07\u69d3\u7247\u63a8\u51fa<\/li><li>\u96d9\u8173\u6536\u56de\u6642\uff0c\u4e00\u540c\u5c07\u69d3\u7247\u6536\u56de\u80f8\u53e3\u524d<\/li><\/ol>\n\n\n\n<p>\u76f8\u8f03\u4e0a\u9762\u5169\u7a2e\u69d3\u7247\u8a13\u7df4\u52d5\u4f5c\uff0c\u958b\u5408\u8df3 + \u524d\u63a8\u6240\u4f7f\u7528\u5230\u7684\u7206\u767c\u529b\u53c8\u66f4\u591a\u4e86\uff0c\u4e14\u6c92\u6709\u5c40\u9650\u65bc\u7279\u4e26\u808c\u7fa4\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u69d3\u7247\u4e00\u6a23\u5efa\u8b70\u4f7f\u7528\u6709<strong>\u624b\u6293\u5b54<\/strong>\u3001<strong>\u5305\u81a0<\/strong>\u7684\uff0c\u9019\u6a23\u6b62\u6ed1\u6548\u679c\u66f4\u597d\uff0c\u76f8\u5c0d\u5b89\u5168\u6027\u4e5f\u5f88\u9ad8<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E5%88%86%E8%85%BF%E8%B9%B2_%E9%81%8E%E9%A0%AD\"><\/span><strong>\u2463 \u5206\u817f\u8e72 + \u904e\u982d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Plate Jack Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u817f\u90e8\u3001\u81c0\u90e8\u3001\u5168\u8eab\u7a69\u5b9a\u6027<\/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\/nR6koD\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u624b\u5c0d\u63e1\u69d3\u7247\uff0c\u5c07\u69d3\u7247\u9ad8\u8209\u904e\u982d<\/li><li>\u6838\u5fc3\u51fa\u529b\u7a69\u5b9a\u8eab\u9ad4\uff0c\u9632\u6b62\u5f4e\u8170\u99dd\u80cc<\/li><li>\u55ae\u8173\u5411\u524d\u8e72\u3001\u5f8c\u8173\u96a8\u4e4b\u7565\u5f4e<\/li><\/ol>\n\n\n\n<p>\u4f60\u4e0d\u4e00\u5b9a\u8981\u505a\u9019\u7a2e\u4e00\u76f4\u5f80\u524d\u8d70\u7684\u5206\u817f\u8e72\uff0c\u5982\u679c\u5bb6\u4e2d\u7a7a\u9593\u4e0d\u5920\u7684\u8a71\uff0c\u4e5f\u53ef\u4ee5\u8a66\u8a66\u539f\u5730\u5f0f\u7684 &#8211; \u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72<\/p>\n\n\n\n<p>\u4e00\u6a23\u5168\u7a0b\u5c07\u69d3\u7247\u9ad8\u8209\u904e\u982d\uff0c\u9019\u6642\u4f60\u7684\u6838\u5fc3\u52e2\u5fc5\u5f97\u51fa\u5f88\u591a\u529b\u4f86\u7dad\u6301\u7a69\u5b9a\uff0c\u5426\u5247\u8eab\u9ad4\u6703\u6771\u5012\u897f\u6b6a<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78\">\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A4_%E6%8A%97%E6%97%8B%E8%BD%89%E8%A8%93%E7%B7%B4\"><\/span><strong>\u2464 \u6297\u65cb\u8f49\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Chop<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6838\u5fc3\u7a69\u5b9a\u6027\u3001\u6297\u65cb\u8f49\u80fd\u529b<\/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\/J8Wxrl\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u96d9\u624b\u5c0d\u63e1\u69d3\u7247 (\u76e1\u91cf\u9078\u64c7\u6709\u624b\u6293\u5b54\u7684)<\/li><li>\u5c07\u69d3\u7247\u7f6e\u65bc\u5176\u4e2d\u4e00\u5074\u5927\u817f\u65c1<\/li><li>\u5229\u7528\u6163\u6027\uff0c\u5c07\u69d3\u7247\u7529\u81f3\u53e6\u4e00\u5074\u7684\u982d\u9802<\/li><li>\u4e00\u908a8\uff5e10\u4e0b\uff0c\u518d\u63db\u5230\u53e6\u4e00\u5074<\/li><\/ol>\n\n\n\n<p>\u6700\u5f8c\u4e00\u500b\u69d3\u7247\u8a13\u7df4\u52d5\u4f5c\uff0c\u662f\u6700\u56f0\u96e3\uff0c\u540c\u6642\u4e5f\u662f\u6211\u6700\u63a8\u85a6\u7684\u52d5\u4f5c\u4e4b\u4e00\uff01<\/p>\n\n\n\n<p>\u8aaa\u5230\u6838\u5fc3\u8a13\u7df4\uff0c\u5927\u5bb6\u7b2c\u4e00\u500b\u60f3\u5230\u7684\u5927\u591a\u90fd\u662f\u68d2\u5f0f&#8230; \u76f4\u7acb\u5f0f\u7684\u8a13\u7df4\uff0c\u4f46\u537b\u5f88\u5c11\u505a\u5230\u6297\u65cb\u8f49\u985e\u578b\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u800c\u69d3\u7247\u7684\u9762\u7a4d\u5f88\u5927\uff0c\u7528\u4f86\u505a\u6297\u65cb\u8f49\u8a13\u7df4\u662f\u518d\u9069\u5408\u4e0d\u904e\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=\"7_%E7%B8%BD%E7%B5%90\"><\/span><strong>7. \u7e3d\u7d50<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"123\" height=\"123\" 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: 123px) 100vw, 123px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0a20\u7a2e\u69d3\u7247\u8a13\u7df4\u52d5\u4f5c\u7684\u7247\u7d20\u6750\uff0c\u7686\u53d6\u81ea\u7db2\u8def\u4e0a\u7684\u5f71\u7247\uff0c\u800c\u7de8\u6392\u3001\u9078\u6750\u5247\u53d6\u81ea\u500b\u4eba\u63a8\u85a6<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u6211\u53ea\u662f\u63a8\u85a6\u4e00\u4e9b\u6211\u500b\u4eba\u89ba\u5f97CP\u503c\u9ad8\u7684\u52d5\u4f5c\u7d66\u4f60\uff0c\u60f3\u50cf\u529b\u662f\u7121\u9650\u7684\uff0c\u4f60\u4e00\u6a23\u53ef\u4ee5\u81ea\u5275\u51fa\u66f4\u591a\u66f4\u9069\u5408\u4f60\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e0d\u8981\u88ab\u5668\u6750\u7d66\u4fb7\u9650\u4f4f\uff0c\u5e73\u6642\u4e00\u6210\u4e0d\u8b8a\u7684\u8a13\u7df4\uff0c\u6216\u8a31\u52a0\u5165\u4e00\u4e9b\u69d3\u7247\u8a13\u7df4\u4e5f\u80fd\u8b93\u4f60\u91cd\u65b0\u627e\u56de\u6a02\u8da3\u3001\u6210\u5c31\u611f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4\"><\/span><strong>8. \u5176\u4ed6\u8a13\u7df4<\/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%90%84%E5%A4%A7%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5404\u5927\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%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E8%A8%93%E7%B7%B4%E5%A5%BD%E5%A4%A5%E4%BC%B4\"><\/span><strong>\u5c45\u5bb6\u8a13\u7df4\u597d\u5925\u4f34<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-bb0008d2-a33c-48d6-b96d-9c05882aee55\"><li><a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u4e94\u5927\u53ef\u8abf\u5f0f\u555e\u9234\u63a8\u85a6\uff1aNUO 232\u3001U50\u8a72\u9078\u54ea\u4e00\u500b\uff1f\u53f0\u7063\u54c1\u724c\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u69d3\u9234\u5230\u5e95\u503c\u4e0d\u503c\u5f97\u8cb7\uff1f\u529f\u80fd\u3001\u512a\u7f3a\u9ede\u5206\u6790\uff01\uff13\u6b3e\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u58fa\u9234\u63a8\u85a6\uff1a\u8a13\u7df4\u591a\u8b8a\u3001\u4e0d\u4f54\u7a7a\u9593\u7684\u597d\u9078\u64c7\uff01\uff16\u7a2e\u52d5\u4f5c\u8b8a\u5316<\/a><\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"32 Weight Plate Exercises\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YEHkQFs3JI8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis Related Posts generic via 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