{"id":6048,"date":"2022-02-14T20:35:08","date_gmt":"2022-02-14T12:35:08","guid":{"rendered":"https:\/\/physicfit.com\/?p=6048"},"modified":"2022-02-14T20:35:10","modified_gmt":"2022-02-14T12:35:10","slug":"hack-squat","status":"publish","type":"post","link":"https:\/\/physicfit.com\/hack-squat\/","title":{"rendered":"\u3010\u54c8\u514b\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e0b\u8e72\u591a\u4f4e\u624d\u80fd\u5b8c\u6574\u523a\u6fc0\u817f\u90e8\uff1f\uff15\u6b65\u9a5f\u6559\u5b78 + 7\u7a2e\u8b8a\u5316\u5f0f"},"content":{"rendered":"\n<p>\u6709\u5225\u65bc\u4ee5\u5f80\u7684\u81ea\u7531\u91cd\u91cf\u8a13\u7df4\uff0c\u300c\u54c8\u514b\u6df1\u8e72\u300d\u662f\u5c11\u6578\u6211\u8a8d\u70ba\u503c\u5f97\u548c\u4f60\u4ecb\u7d39\u7684\u5668\u68b0\u8a13\u7df4\u52d5\u4f5c\u4e4b\u4e00<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u559c\u6b61\u7528\u54c8\u514b\u6df1\u8e72\u6a5f\u4f86\u7df4\u817f\uff1b\u6709\u4e9b\u4eba\u5247\u662f\u7528\u4f86\u7df4\u81c0\uff0c\u6bcf\u500b\u4eba\u7684\u8a13\u7df4\u76ee\u7684\u90fd\u4e0d\u592a\u4e00\u6a23<\/p>\n\n\n\n<p>\u5230\u5e95\u8981\u8e72\u591a\u4f4e\uff1f\u600e\u9ebc\u6709\u6548\u523a\u6fc0\u817f\u90e8\uff1f\u7ad9\u8ddd\u8981\u591a\u5bec\u3001\u591a\u9060\u624d\u80fd\u7df4\u5230\u6211\u60f3\u7df4\u7684\u5730\u65b9\uff1f<\/p>\n\n\n\n<p>\u5c31\u8b93\u6211\u900f\u904e\u9019\u7bc7\u6587\u7ae0\u4e00\u6b21\u70ba\u4f60\u89e3\u6c7a\u6240\u6709\u7591\u60d1\u5427\uff01\u5feb\u8ddf\u8457\u6211\u4e00\u8d77\u5f80\u4e0b\u770b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<!--JB 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href=\"https:\/\/physicfit.com\/hack-squat\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%EF%BC%9F%E6%98%AF%E8%AA%B0%E7%99%BC%E6%98%8E%E7%9A%84%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u54c8\u514b\u6df1\u8e72\uff1f\u662f\u8ab0\u767c\u660e\u7684\uff1f\">1. \u4ec0\u9ebc\u662f\u54c8\u514b\u6df1\u8e72\uff1f\u662f\u8ab0\u767c\u660e\u7684\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/hack-squat\/#2_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\" title=\"2. \u54c8\u514b\u6df1\u8e72\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f\">2. \u54c8\u514b\u6df1\u8e72\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/hack-squat\/#3_%E7%B7%B4%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E8%AA%B0%E4%B8%8D%E9%81%A9%E5%90%88%EF%BC%9F\" title=\"3. \u7df4\u54c8\u514b\u6df1\u8e72\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u8ab0\u4e0d\u9069\u5408\uff1f\">3. \u7df4\u54c8\u514b\u6df1\u8e72\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u8ab0\u4e0d\u9069\u5408\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/hack-squat\/#4_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2_vs_%E6%A7%93%E9%88%B4%E6%B7%B1%E8%B9%B2%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\" title=\"4. \u54c8\u514b\u6df1\u8e72 vs \u69d3\u9234\u6df1\u8e72\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f\">4. \u54c8\u514b\u6df1\u8e72 vs \u69d3\u9234\u6df1\u8e72\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/hack-squat\/#5_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"5. \u54c8\u514b\u6df1\u8e72\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">5. \u54c8\u514b\u6df1\u8e72\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/hack-squat\/#Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E5%90%88%E9%81%A9%E7%9A%84%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"Step1. \u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u54c8\u514b\u6df1\u8e72\u91cd\u91cf\uff1f\">Step1. \u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u54c8\u514b\u6df1\u8e72\u91cd\u91cf\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/hack-squat\/#Step2_%E6%80%8E%E9%BA%BC%E4%BD%BF%E7%94%A8%E6%A9%9F%E5%8F%B0%EF%BC%9F%E8%B2%A0%E9%87%8D%E5%9C%A8%E5%93%AA%E5%80%8B%E4%BD%8D%E7%BD%AE%EF%BC%9F\" title=\"Step2. \u600e\u9ebc\u4f7f\u7528\u6a5f\u53f0\uff1f\u8ca0\u91cd\u5728\u54ea\u500b\u4f4d\u7f6e\uff1f\">Step2. \u600e\u9ebc\u4f7f\u7528\u6a5f\u53f0\uff1f\u8ca0\u91cd\u5728\u54ea\u500b\u4f4d\u7f6e\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/hack-squat\/#Step3_%E9%9B%99%E8%85%B3%E8%A6%81%E6%80%8E%E9%BA%BC%E7%AB%99%EF%BC%9F%E7%AB%99%E8%B7%9D%E5%A4%9A%E5%AF%AC%EF%BC%9F%E8%B8%A9%E5%9C%A8%E5%93%AA%E5%80%8B%E4%BD%8D%E7%BD%AE%EF%BC%9F\" title=\"Step3. \u96d9\u8173\u8981\u600e\u9ebc\u7ad9\uff1f\u7ad9\u8ddd\u591a\u5bec\uff1f\u8e29\u5728\u54ea\u500b\u4f4d\u7f6e\uff1f\">Step3. \u96d9\u8173\u8981\u600e\u9ebc\u7ad9\uff1f\u7ad9\u8ddd\u591a\u5bec\uff1f\u8e29\u5728\u54ea\u500b\u4f4d\u7f6e\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/hack-squat\/#Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E8%B5%B7%E6%A7%93%EF%BC%9F\" title=\"Step4. \u9810\u5099\u59ff\u52e2\uff0c\u5982\u4f55\u6b63\u78ba\u8d77\u69d3\uff1f\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u5982\u4f55\u6b63\u78ba\u8d77\u69d3\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/hack-squat\/#Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A6%81%E8%B9%B2%E5%A4%9A%E4%BD%8E%EF%BC%9F\" title=\"Step5. \u5b8c\u6210\u4e00\u4e0b\u54c8\u514b\u6df1\u8e72\uff0c\u5230\u5e95\u8981\u8e72\u591a\u4f4e\uff1f\">Step5. \u5b8c\u6210\u4e00\u4e0b\u54c8\u514b\u6df1\u8e72\uff0c\u5230\u5e95\u8981\u8e72\u591a\u4f4e\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/hack-squat\/#6_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%86%9D%E8%93%8B%E5%BE%AE%E5%BD%8E%E4%B8%8D%E9%8E%96%E6%AD%BB\" title=\"6. \u54c8\u514b\u6df1\u8e72\u5c0f\u6280\u5de7\uff1a\u819d\u84cb\u5fae\u5f4e\u4e0d\u9396\u6b7b\">6. \u54c8\u514b\u6df1\u8e72\u5c0f\u6280\u5de7\uff1a\u819d\u84cb\u5fae\u5f4e\u4e0d\u9396\u6b7b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/hack-squat\/#7_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%EF%BC%94%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\" title=\"7. \u54c8\u514b\u6df1\u8e72\uff14\u500b\u5e38\u898b\u932f\u8aa4\">7. \u54c8\u514b\u6df1\u8e72\uff14\u500b\u5e38\u898b\u932f\u8aa4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E2%9D%B6_%E8%A1%8C%E7%A8%8B%E5%A4%AA%E7%9F%AD\" title=\"\u2776 \u884c\u7a0b\u592a\u77ed\">\u2776 \u884c\u7a0b\u592a\u77ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E2%9D%B7_%E8%85%B3%E8%B7%9F%E6%B5%AE%E8%B5%B7\" title=\"\u2777 \u8173\u8ddf\u6d6e\u8d77\">\u2777 \u8173\u8ddf\u6d6e\u8d77<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E2%9D%B8_%E4%B8%8B%E8%83%8C%E9%9B%A2%E9%96%8B%E8%83%8C%E5%A2%8A\" title=\"\u2778 \u4e0b\u80cc\u96e2\u958b\u80cc\u588a\">\u2778 \u4e0b\u80cc\u96e2\u958b\u80cc\u588a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E2%9D%B9_%E8%86%9D%E8%93%8B%E5%BF%AB%E9%80%9F%E9%8E%96%E6%AD%BB\" title=\"\u2779 \u819d\u84cb\u5feb\u901f\u9396\u6b7b\">\u2779 \u819d\u84cb\u5feb\u901f\u9396\u6b7b<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/hack-squat\/#8_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F_%E2%80%93_7%E7%A8%AE\" title=\"8. \u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f &#8211; 7\u7a2e\">8. \u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f &#8211; 7\u7a2e<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%831%E3%80%80%E7%AA%84%E8%B9%B2_%E6%AD%A3%E5%90%91\" title=\"\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff031\u3000\u7a84\u8e72 + \u6b63\u5411\">\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff031\u3000\u7a84\u8e72 + \u6b63\u5411<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%832%E3%80%80%E8%88%87%E8%82%A9%E5%90%8C%E5%AF%AC_%E6%AD%A3%E5%90%91\" title=\"\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff032\u3000\u8207\u80a9\u540c\u5bec + \u6b63\u5411\">\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff032\u3000\u8207\u80a9\u540c\u5bec + \u6b63\u5411<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%833%E3%80%80%E5%AF%AC%E8%B9%B2_%E6%AD%A3%E5%90%91\" title=\"\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff033\u3000\u5bec\u8e72 + \u6b63\u5411\">\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff033\u3000\u5bec\u8e72 + \u6b63\u5411<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%834%E3%80%80%E7%AA%84%E8%B9%B2_%E5%8F%8D%E5%90%91\" title=\"\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff034\u3000\u7a84\u8e72 + \u53cd\u5411\">\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff034\u3000\u7a84\u8e72 + \u53cd\u5411<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%835%E3%80%80%E8%88%87%E8%82%A9%E5%90%8C%E5%AF%AC_%E5%8F%8D%E5%90%91\" title=\"\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff035\u3000\u8207\u80a9\u540c\u5bec + \u53cd\u5411\">\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff035\u3000\u8207\u80a9\u540c\u5bec + \u53cd\u5411<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%836%E3%80%80%E5%AF%AC%E8%B9%B2_%E5%8F%8D%E5%90%91\" title=\"\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff036\u3000\u5bec\u8e72 + \u53cd\u5411\">\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff036\u3000\u5bec\u8e72 + \u53cd\u5411<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%837%E3%80%80%E5%96%AE%E8%85%B3%E9%80%B2%E8%A1%8C\" title=\"\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff037\u3000\u55ae\u8173\u9032\u884c\">\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff037\u3000\u55ae\u8173\u9032\u884c<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/hack-squat\/#9_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\" title=\"9. \u54c8\u514b\u6df1\u8e72\u5e38\u898b\u554f\u984c FAQ\">9. \u54c8\u514b\u6df1\u8e72\u5e38\u898b\u554f\u984c FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/hack-squat\/#Q1%EF%BC%9A%E8%A9%B2%E6%80%8E%E9%BA%BC%E6%8A%8A%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%AE%89%E6%8E%92%E5%88%B0%E8%8F%9C%E5%96%AE%E8%A3%A1%EF%BC%9F\" title=\"Q1\uff1a\u8a72\u600e\u9ebc\u628a\u54c8\u514b\u6df1\u8e72\u5b89\u6392\u5230\u83dc\u55ae\u88e1\uff1f\">Q1\uff1a\u8a72\u600e\u9ebc\u628a\u54c8\u514b\u6df1\u8e72\u5b89\u6392\u5230\u83dc\u55ae\u88e1\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/hack-squat\/#Q2%EF%BC%9A%E6%AC%A1%E6%95%B8%E3%80%81%E7%B5%84%E6%95%B8%E8%A9%B2%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\" title=\"Q2\uff1a\u6b21\u6578\u3001\u7d44\u6578\u8a72\u600e\u9ebc\u5b89\u6392\uff1f\">Q2\uff1a\u6b21\u6578\u3001\u7d44\u6578\u8a72\u600e\u9ebc\u5b89\u6392\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/hack-squat\/#Q3%EF%BC%9A%E8%B9%B2%E5%88%B0%E6%9C%80%E5%BA%95%E4%B8%8B%EF%BC%8C%E7%9C%9F%E7%9A%84%E5%B0%8D%E5%A4%A7%E8%85%BF%E7%9A%84%E5%88%BA%E6%BF%80%E6%9C%83%E6%9B%B4%E5%A5%BD%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a\u8e72\u5230\u6700\u5e95\u4e0b\uff0c\u771f\u7684\u5c0d\u5927\u817f\u7684\u523a\u6fc0\u6703\u66f4\u597d\u55ce\uff1f\">Q3\uff1a\u8e72\u5230\u6700\u5e95\u4e0b\uff0c\u771f\u7684\u5c0d\u5927\u817f\u7684\u523a\u6fc0\u6703\u66f4\u597d\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/hack-squat\/#Q4%EF%BC%9A%E7%B7%B4%E5%AE%8C%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%BE%8C%EF%BC%8C%E8%82%A9%E8%86%80%E7%B4%85%E7%B4%85%E7%9A%84%E6%AD%A3%E5%B8%B8%E5%97%8E%EF%BC%9F\" title=\"Q4\uff1a\u7df4\u5b8c\u54c8\u514b\u6df1\u8e72\u5f8c\uff0c\u80a9\u8180\u7d05\u7d05\u7684\u6b63\u5e38\u55ce\uff1f\">Q4\uff1a\u7df4\u5b8c\u54c8\u514b\u6df1\u8e72\u5f8c\uff0c\u80a9\u8180\u7d05\u7d05\u7684\u6b63\u5e38\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/hack-squat\/#Q5%EF%BC%9A%E8%BA%AB%E9%AB%98%E5%A4%AA%E7%9F%AE%E7%9A%84%E4%BA%BA%EF%BC%8C%E9%82%84%E6%B2%92%E8%B9%B2%E5%88%B0%E5%BA%95%E5%B0%B1%E5%8D%A1%E4%BD%8F%E4%BA%86%E2%80%A6_%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q5\uff1a\u8eab\u9ad8\u592a\u77ee\u7684\u4eba\uff0c\u9084\u6c92\u8e72\u5230\u5e95\u5c31\u5361\u4f4f\u4e86&#8230; \u8a72\u600e\u9ebc\u8fa6\uff1f\">Q5\uff1a\u8eab\u9ad8\u592a\u77ee\u7684\u4eba\uff0c\u9084\u6c92\u8e72\u5230\u5e95\u5c31\u5361\u4f4f\u4e86&#8230; \u8a72\u600e\u9ebc\u8fa6\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/physicfit.com\/hack-squat\/#%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-34\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/physicfit.com\/hack-squat\/#%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-36\" href=\"https:\/\/physicfit.com\/hack-squat\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BB%80%E9%BA%BC%E6%98%AF%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%EF%BC%9F%E6%98%AF%E8%AA%B0%E7%99%BC%E6%98%8E%E7%9A%84%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u54c8\u514b\u6df1\u8e72\uff1f\u662f\u8ab0\u767c\u660e\u7684\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/hack.jpg\" alt=\"\u3010\u54c8\u514b\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e0b\u8e72\u591a\u4f4e\u624d\u80fd\u5b8c\u6574\u523a\u6fc0\u817f\u90e8\uff1f\uff15\u6b65\u9a5f\u6559\u5b78 + 7\u7a2e\u8b8a\u5316\u5f0f\" class=\"wp-image-6132\" width=\"398\" height=\"271\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/hack.jpg 439w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/hack-300x204.jpg 300w\" sizes=\"(max-width: 398px) 100vw, 398px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.hussle.com\/blog\/what-is-a-hack-squat\/#:~:text=The%20hack%20squat%20involves%20standing,is%20pushed%20away%20from%20you.\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u54c8\u514b\u6df1\u8e72\">\u54c8\u514b\u6df1\u8e72<\/a><\/strong>\uff0c<strong>Hack Squat<\/strong>\uff0c\u662f\u7531\u4fc4\u7f85\u65af\u904b\u52d5\u54e1 <strong>George Hackenschmidt<\/strong> \u6240\u767c\u660e\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p><strong>George Hackenschmidt<\/strong> \u51fa\u751f\u65bc1877\u5e74\uff0c\u65bc\u7576\u6642\u4fc4\u7f85\u65af\u7d71\u6cbb\u7684Livonia<\/p>\n\n\n\n<p>\u56e0\u70ba\u5f9e\u5c0f\u5c31\u975e\u5e38\u71b1\u611b\u904b\u52d5\uff0c\u9a0e\u8173\u8e0f\u8eca\u3001\u6e38\u6cf3\u3001\u9ad4\u64cd\u3001\u8209\u91cd&#8230; \u90fd\u6709\u6240\u6d89\u7565\uff0c\u4e14\u90fd\u6709\u5f88\u597d\u7684\u8868\u73fe<\/p>\n\n\n\n<p>\u5176\u4e2d\u4ed6\u7684\u529b\u91cf\u66f4\u662f\u4ee4\u4ed6\u7684\u8001\u5e2b\u70ba\u4e4b\u9707\u9a5a\uff01\u9ad8\u4e2d\u6642\u4fbf\u80fd\u9032\u884c200\u78c5\u7684\u904e\u982d\u80a9\u63a8<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/hack-\u65e9\u671f.jpg\" alt=\"\u4ec0\u9ebc\u662f\u54c8\u514b\u6df1\u8e72\uff1f\u662f\u8ab0\u767c\u660e\u7684\uff1f\" class=\"wp-image-6133\" width=\"222\" height=\"320\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/hack-\u65e9\u671f.jpg 296w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/hack-\u65e9\u671f-208x300.jpg 208w\" sizes=\"(max-width: 222px) 100vw, 222px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u800c <strong>Hackenschmidt<\/strong> \u6700\u8457\u540d\u7684\u58ef\u8209\uff0c\u83ab\u904e\u65bc\u57281901\u5e74\u6642\uff0c\u4ee5\u96d9\u8173\u5c48\u819d\u3001\u4e0b\u8e72\u7684\u65b9\u5f0f\uff0c\u5728\u80cc\u5f8c\u62c9\u8d77187\u78c5\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u73fe\u5728\u5927\u5bb6\u53e3\u4e2d\u7684\u300c\u54c8\u514b\u6df1\u8e72\u300d\uff0c\u56e0\u6b64\u65e9\u671f\u7684\u54c8\u514b\u6df1\u8e72\u4e26\u4e0d\u50cf\u73fe\u5728\u662f\u4ee5\u5668\u68b0\u7684\u65b9\u5f0f\u9032\u884c\uff0c\u800c\u662f\u63a1\u53d6\u81ea\u7531\u91cd\u91cf\u7684\u65b9\u5f0f<\/p>\n\n\n\n<p>\u73fe\u5728\u70ba\u4e86\u8b93\u52d5\u4f5c\u66f4\u65b9\u4fbf\u9032\u884c\uff0c\u884d\u751f\u51fa\u4e86\u54c8\u514b\u6df1\u8e72\u6a5f\u3001\u54c8\u514b\u6df1\u8e72\u5668&#8230; \u5668\u6750\u4f9b\u5927\u5bb6\u505a\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=\"4yhPdDvj6a\"><a href=\"https:\/\/physicfit.com\/squat-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/squat-training\/embed\/#?secret=4yhPdDvj6a\" data-secret=\"4yhPdDvj6a\" 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<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>2. \u54c8\u514b\u6df1\u8e72\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p> \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u808c\u7fa4.jpg\" alt=\"\u54c8\u514b\u6df1\u8e72 \u8a13\u7df4\u808c\u7fa4\" class=\"wp-image-6134\" width=\"531\" height=\"242\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u808c\u7fa4.jpg 672w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u808c\u7fa4-300x137.jpg 300w\" sizes=\"(max-width: 531px) 100vw, 531px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u54c8\u514b\u6df1\u8e72\u7684\u8a13\u7df4\u90e8\u4f4d\uff0c\u4e3b\u8981\u90fd\u6703\u96c6\u4e2d\u5728<strong>\u4e0b\u80a2<\/strong>\u4e0a\uff0c\u4e0a\u80a2\u5c6c\u65bc\u88ab\u52d5\u767c\u529b\uff0c\u7528\u65bc\u652f\u6490\u8eab\u9ad4<\/p>\n\n\n\n<p>\u6574\u500b\u4e0b\u80a2\uff0c\u5305\u62ec\uff1a<strong>\u81c0\u90e8<\/strong>\u3001<strong>\u817f\u524d<\/strong>\u3001<strong>\u817f\u5f8c<\/strong>\u3001<strong>\u5c0f\u817f<\/strong>\u90fd\u6703\u7df4\u5230\uff0c\u4f46\u4e00\u822c\u4f86\u8aaa\u6703\u662f\u4f60\u7684\u817f\u524d (\u80a1\u56db\u982d\u808c) \u767c\u529b\u6700\u660e\u986f<\/p>\n\n\n\n<p>\u5176\u6b21\u5247\u70ba<strong>\u8179\u90e8\u6838\u5fc3<\/strong>\uff0c\u4f60\u5fc5\u9808\u4e3b\u52d5\u51fa\u529b\u6536\u7dca\uff0c\u907f\u514d\u7522\u751f\u8170\u690e\u5f4e\u66f2\u3001\u4e0d\u7576\u6392\u5217\u7684\u60c5\u5f62\u767c\u751f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u4e0d\u540c\u7684\u7ad9\u59ff\u3001\u7ad9\u8ddd\u6240\u523a\u6fc0\u5230\u7684\u90e8\u4f4d\u6703\u7565\u6709\u4e0d\u540c\uff0c\u5e95\u4e0b\u6703\u518d\u70ba\u4f60\u4ecb\u7d39<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E7%B7%B4%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E8%AA%B0%E4%B8%8D%E9%81%A9%E5%90%88%EF%BC%9F\"><\/span><strong>3. \u7df4\u54c8\u514b\u6df1\u8e72\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u8ab0\u4e0d\u9069\u5408\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u597d\u8655.jpg\" alt=\"\u54c8\u514b\u6df1\u8e72 \u8a13\u7df4\u597d\u8655\" class=\"wp-image-6135\" width=\"385\" height=\"249\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u597d\u8655.jpg 470w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u597d\u8655-300x194.jpg 300w\" sizes=\"(max-width: 385px) 100vw, 385px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u6487\u9664\u4e00\u822c\u5e38\u898b\u7684\u7df4\u817f\u597d\u8655\uff0c\u9019\u88e1\u548c\u4f60\u804a\u804a\u95dc\u65bc\u54c8\u514b\u6df1\u8e72\u5230\u5e95\u5be6\u8cea\u4e0a\u80fd\u5e36\u4f86\u54ea\u4e9b\u8a13\u7df4\u6548\u76ca\u5427\uff01<\/p>\n\n\n\n<ul><li>\u53ef\u4f5c\u70ba\u4e00\u822c\u6df1\u8e72\u7684\u8f14\u52a9\u8a13\u7df4 (\u91cd\u91cf\u5361\u95dc\u6642)<\/li><li>\u5c0d\u65bc\u4e0d\u6562\u505a\u69d3\u9234\u6df1\u8e72\u7684\u670b\u53cb\u4f86\u8aaa\uff0c\u66f4\u52a0\u53cb\u5584<\/li><li>\u76f8\u8f03\u81ea\u7531\u91cd\u91cf\uff0c\u5c0d\u65bc\u810a\u690e\u7684\u58d3\u529b\u3001\u53d7\u50b7\u98a8\u96aa\u8f03\u5c0f<\/li><li>\u5e6b\u52a9\u4f60\u5b78\u7fd2\u5982\u4f55\u6b63\u78ba\u7684\u817f\u90e8\u767c\u529b\uff0c\u907f\u514d\u5176\u4ed6\u90e8\u4f4d\u4ee3\u511f<\/li><li>\u6709\u6548\u63d0\u5347\u817f\u90e8\u529b\u91cf\uff0c\u5728\u7403\u985e\u3001\u7530\u5f91\u8868\u73fe\u4e0a\u90fd\u6709\u6240\u5e6b\u52a9<\/li><\/ul>\n\n\n\n<p>\u7c21\u55ae\u4f86\u8aaa\uff0c\u56e0\u70ba\u54c8\u514b\u6df1\u8e72\u5927\u591a\u662f\u5229\u7528\u5668\u68b0\u9032\u884c\u7684\uff0c\u56e0\u6b64\u4e0d\u9700\u8981\u82b1\u592a\u591a\u7684\u529b\u6c23\u5728\u300c\u7dad\u6301\u8eab\u9ad4\u5e73\u8861\u300d\u9019\u4ef6\u4e8b\u60c5\u4e0a<\/p>\n\n\n\n<p>\u81ea\u7136\u4e5f\u66f4\u80fd\u91dd\u5c0d\u817f\u90e8\u8a13\u7df4\uff0c\u4e0d\u779e\u4f60\u8aaa\uff0c\u54c8\u514b\u6df1\u8e72\u4e5f\u662f\u5f88\u591a\u5de8\u5de8\u5011\u5fc5\u7df4\u7684\u52d5\u4f5c\u4e4b\u4e00<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"112\" height=\"112\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-150x150.png 150w\" sizes=\"(max-width: 112px) 100vw, 112px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e00\u500b\u8a13\u7df4\u6709\u5b83\u7684\u597d\u8655\uff0c\u5fc5\u7136\u4e5f\u6709\u4e0d\u9069\u5408\u5b83\u7684\u4eba\uff0c\u4ee5\u4e0b\u5c31\u4f86\u770b\u770b\u5230\u5e95\u662f<strong>\u54ea\u4e9b\u4eba\u8f03\u4e0d\u9069\u5408\u54c8\u514b\u6df1\u8e72\u5427<\/strong>\uff01<\/p>\n\n\n\n<ul><li>\u4e00\u6a5f\u7121\u6cd5\u6eff\u8db3\u6240\u6709\u4eba\uff0c\u548c\u8eab\u9ad4\u7d50\u69cb\u6709\u95dc<\/li><li>\u819d\u84cb\u3001\u4e0b\u80cc\u53d7\u50b7\u7684\u4eba\uff0c\u4e0d\u9069\u5408\u7df4\u54c8\u514b\u6df1\u8e72<\/li><\/ul>\n\n\n\n<p>\u96d6\u7136\u8aaa\uff0c\u54c8\u514b\u6df1\u8e72\u662f\u5229\u7528\u5668\u68b0\u9032\u884c\u7684\uff0c\u76f8\u6bd4\u4e00\u822c<a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u69d3\u9234\u6df1\u8e72\">\u69d3\u9234\u6df1\u8e72<\/a>\u6703\u66f4\u52a0\u5b89\u5168<\/p>\n\n\n\n<p>\u4f46\u4e5f\u6b63\u56e0\u70ba\u9019\u4efd\u300c\u5b89\u5168\u300d\uff0c\u8b93\u4e0d\u5c11\u819d\u84cb\u3001\u4e0b\u80cc\u6709\u50b7\u7684\u4eba\u5fd8\u8a18\u81ea\u5df1\u4e0d\u9069\u5408\u505a\u8ca0\u91cd\u8e72\u8e1e\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u5668\u68b0\u4e26\u4e0d\u50cf\u69d3\u9234\uff0c\u4f60\u53ef\u4ee5\u4f9d\u7167\u81ea\u5df1\u7684\u8eab\u9ad8\u3001\u8eab\u9ad4\u7d50\u69cb\u505a\u5927\u5e45\u5ea6\u7684\u52d5\u4f5c\u8abf\u6574\uff0c\u56e0\u6b64\u54c8\u514b\u6df1\u8e72\u6a5f\u8a13\u7df4\u4e0d\u4e00\u5b9a\u9069\u5408\u4f60<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2_vs_%E6%A7%93%E9%88%B4%E6%B7%B1%E8%B9%B2%EF%BC%8C%E5%93%AA%E4%B8%80%E5%80%8B%E6%AF%94%E8%BC%83%E5%A5%BD%EF%BC%9F\"><\/span><strong>4. \u54c8\u514b\u6df1\u8e72 vs \u69d3\u9234\u6df1\u8e72\uff0c\u54ea\u4e00\u500b\u6bd4\u8f03\u597d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/Hack-Squat-Vs-Squat.jpg\" alt=\"\u54c8\u514b\u6df1\u8e72 VS \u69d3\u9234\u6df1\u8e72\" class=\"wp-image-6137\" width=\"423\" height=\"257\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/Hack-Squat-Vs-Squat.jpg 467w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/Hack-Squat-Vs-Squat-300x182.jpg 300w\" sizes=\"(max-width: 423px) 100vw, 423px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u525b\u624d\u8aaa\u5230\uff1a\u300c\u76f8\u6bd4\u4e00\u822c\u69d3\u9234\u6df1\u8e72\uff0c\u54c8\u514b\u6df1\u8e72\u6703\u66f4\u52a0\u5b89\u5168\u300d\uff0c\u90a3\u9ebc\uff0c\u54c8\u514b\u6df1\u8e72\u771f\u7684\u5c31\u6bd4\u8f03\u597d\u55ce\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u5c31\u8b93\u6211\u5011\u4e00\u8d77\u4f86\u770b\u770b\u5427<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u54c8\u514b\u6df1\u8e72<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u69d3\u9234\u6df1\u8e72<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u529f\u7528\u6027<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u91dd\u5c0d\u817f\u90e8\u7684\u8a13\u7df4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8907\u5408\u5f0f\u5168\u8eab\u52d5\u4f5c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9069\u5408\u6027<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u6a5f\u4e0d\u9069\u5408\u6240\u6709\u4eba<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9069\u5408\u5927\u591a\u6578\u4eba<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u5b89\u5168\u6027<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8ca0\u91cd\u4f4d\u7f6e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u80a9\u8180<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4e0a\u659c\u65b9\u808c<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u8e72\u6df1\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u901a\u5e38\u8f03\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u901a\u5e38\u8f03\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7a69\u5b9a\u5ea6\u9700\u6c42<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u512a\u9ede<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u53ef\u4ee5\u66f4\u52a0\u91dd\u5c0d\u817f\u90e8<br>2. \u65b0\u624b\u8f03\u597d\u4e0a\u624b<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u8a13\u7df4\u5230\u8f03\u591a\u6838\u5fc3<br>2. \u52d5\u4f5c\u66f4\u52a0\u81ea\u7136<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7f3a\u9ede<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u6838\u5fc3\u4f7f\u7528\u8f03\u5c11<br>2. \u4e0d\u4e00\u5b9a\u9069\u5408\u6240\u6709\u4eba<\/td><td class=\"has-text-align-center\" data-align=\"center\">1. \u9700\u8981\u81ea\u884c\u627e\u5230\u5e73\u8861<br>2. \u8981\u82b1\u8f03\u591a\u6642\u9593\u7df4\u7fd2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u54c8\u514b\u6df1\u8e72\u3001\u69d3\u9234\u6df1\u8e72\u662f\u5404\u6709\u512a\u7f3a\u9ede\u7684\uff0c\u6c92\u6709\u6700\u597d\u3001\u6700\u68d2\u7684\u52d5\u4f5c\uff0c\u53ea\u6709\u6700\u9069\u5408\u4f60\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u6838\u5fc3\u4f7f\u7528\u8f03\u5c11\uff0c\u610f\u5473\u8457\u4f60\u4e0d\u9700\u8981\u82b1\u9019\u9ebc\u591a\u529b\u6c23\u5728\u300c\u7dad\u6301\u8eab\u9ad4\u5e73\u8861\u300d\u9019\u4ef6\u4e8b\u60c5\u4e0a\uff0c\u4e5f\u80fd\u66f4\u5c08\u6ce8\u808c\u8089\u6536\u7e2e<\/p>\n\n\n\n<p>\u4f46\u76f8\u53cd\u7684\uff0c\u4f60\u5fc5\u9808\u6368\u68c4\u90e8\u5206\u6838\u5fc3\u8a13\u7df4\u7684\u6a5f\u6703\uff1b\u69d3\u9234\u6df1\u8e72\u5247\u6070\u6070\u76f8\u53cd\uff0c\u4f46\u4e0d\u5f97\u5426\u8a8d\u9019\u5169\u8005\u90fd\u662f\u7df4\u817f\u975e\u5e38\u597d\u7684\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=\"5_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>5. \u54c8\u514b\u6df1\u8e72\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9019\u96c6\u7684\u91cd\u9ede\uff0cFocus\u5728<strong>\u5668\u68b0<\/strong>\u54c8\u514b\u6df1\u8e72\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u9078\u53d6\u5408\u9069\u7684\u54c8\u514b\u6df1\u8e72\u91cd\u91cf\uff0c\u65b0\u624b\u5efa\u8b70\u7a7a\u69d3\u958b\u59cb<\/strong><\/li><li><strong>\u4e00\u96bb\u8173\u5148\u8e29\u5230\u8e0f\u677f\u4e0a\uff0c\u4e0b\u80cc\u8cbc\u5230\u9760\u588a\u5f8c\uff0c\u53e6\u4e00\u96bb\u8173\u518d\u8e0f\u4e0a\u53bb<\/strong><\/li><li><strong>\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u7ad9\u5728\u8e0f\u677f\u4e2d\u9593\u504f\u524d\u65b9\u7684\u4f4d\u7f6e\uff0c\u91cd\u5fc3\u653e\u5728\u8173\u5f8c\u8ddf<\/strong><\/li><li><strong>\u5411\u4e0b\u8e6c\u8d77\u3001\u8d77\u69d3\uff0c\u78ba\u8a8d\u80cc\u90e8\u3001\u8173\u638c\u3001\u80a9\u8180\u8cbc\u5e73\u6905\u588a<\/strong><\/li><li><strong>\u4e0b\u8e72\u81f3\u5c0f\u817f\u7565\u78b0\u817f\u5f8c\uff0c\u5373\u53ef\u7ad9\u8d77 (\u4ee5\u81ea\u5df1\u7684\u6d3b\u52d5\u5ea6\u70ba\u4e3b)<\/strong><\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E5%90%88%E9%81%A9%E7%9A%84%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u54c8\u514b\u6df1\u8e72\u91cd\u91cf\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72\u91cd\u91cf.jpg\" alt=\"\u54c8\u514b\u6df1\u8e72\u6a5f \u4f7f\u7528\u91cd\u91cf\" class=\"wp-image-6138\" width=\"484\" height=\"273\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72\u91cd\u91cf.jpg 518w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72\u91cd\u91cf-300x169.jpg 300w\" sizes=\"(max-width: 484px) 100vw, 484px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u54c8\u514b\u6df1\u8e72\u6a5f\u672c\u8eab\u5c31\u5177\u6709\u4e00\u5b9a\u7684\u91cd\u91cf\uff0c\u56e0\u6b64\u5efa\u8b70<strong>\u65b0\u624b<\/strong>\u53ef\u4ee5\u5f9e<strong>\u5b8c\u5168\u7a7a\u69d3<\/strong>\u958b\u59cb\uff0c\u9019\u6642\u5c31\u5df2\u7d93\u6709\u4e00\u5b9a\u7684\u96e3\u5ea6\u5b58\u5728\u4e86<\/p>\n\n\n\n<p>\u5982\u679c\u662f\u8a13\u7df4\u4e00\u6bb5\u6642\u9593\uff0c\u4f46\u7b2c\u4e00\u6b21\u63a5\u89f8\u54c8\u514b\u6df1\u8e72\u7684\u8a71\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e\u5de6\u53f3\u5404\u4e00\u72475 \/ 10\u516c\u65a4\u7684\u69d3\u7247\u958b\u59cb\u6311\u6230<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u770b\u5230\u6709\u4e9b\u4eba\u505a\u7684\u5f88\u91cd\u5f88\u91cd\uff0c\u4f46\u771f\u7684\u8981\u5728\u884c\u7a0b\u5b8c\u6574\u3001\u59ff\u52e2\u6b63\u78ba\u4e0b\u5b8c\u6210\u7684\u8a71\uff0c\u5176\u5be6\u662f\u7121\u6cd5\u505a\u5230\u9019\u9ebc\u91cd\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E6%80%8E%E9%BA%BC%E4%BD%BF%E7%94%A8%E6%A9%9F%E5%8F%B0%EF%BC%9F%E8%B2%A0%E9%87%8D%E5%9C%A8%E5%93%AA%E5%80%8B%E4%BD%8D%E7%BD%AE%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u600e\u9ebc\u4f7f\u7528\u6a5f\u53f0\uff1f\u8ca0\u91cd\u5728\u54ea\u500b\u4f4d\u7f6e\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/GRW1O8\" 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>\u4e00\u822c\u5065\u8eab\u623f\u88e1\u7684\u54c8\u514b\u6df1\u8e72\u6a5f\uff0c\u5e95\u4e0b\u90fd\u6703\u6709\u4e00\u500b\u659c\u9762\u8e0f\u677f\uff0c\u4e0a\u65b9\u5247\u662f\u9760\u80cc\u5340<\/p>\n\n\n\n<p>\u81f3\u65bc\u600e\u9ebc\u6b63\u78ba\u4f7f\u7528\u5b83\u5462\uff1f\u5efa\u8b70\u4e00\u6b21\u4e00\u96bb\u8173\uff0c\u5148\u8e0f\u7a69\u8e0f\u677f\u5f8c\uff0c\u4f60\u7684\u4e0b\u80cc \u2192 \u4e0a\u80cc\u4f9d\u5e8f\u8cbc\u5230\u5f8c\u65b9\u9760\u80cc\u4e0a<\/p>\n\n\n\n<p>\u53e6\u4e00\u96bb\u8173\u518d\u8ddf\u8457\u8e29\u5230\u8e0f\u677f\u4e0a\uff0c\u9019\u6642\u57fa\u672c\u4e0a\u4f60\u7684\u8eab\u9ad4\u5df2\u7d93\u975e\u5e38\u7a69\u56fa\u4e86\uff01\u90a3\u9ebc\u8981\u7528\u8eab\u9ad4\u54ea\u500b\u90e8\u4f4d\u53bb\u6490\u4f4f\u6a5f\u53f0\u5462\uff1f<\/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\/83KGvL\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u6703\u5efa\u8b70\u4f60\uff0c\u8981\u78ba\u78ba\u5be6\u5be6\u7684\u5c07\u6574\u500b\u80a9\u8180\u3001\u4e0a\u659c\u65b9\u808c\u9760\u5728\u4e0a\u65b9\u7684\u9760\u588a\u4e0a\uff0c\u78ba\u4fdd\u91cd\u91cf\u53ef\u4ee5\u5e73\u5747\u5206\u6563\u5230\u8eab\u9ad4\u5404\u500b\u90e8\u4f4d<\/p>\n\n\n\n<p>\u96d9\u624b\u63e1\u4f4f\u63e1\u628a\u5f8c\uff0c\u8eab\u9ad4\u518d\u5f80\u4e0a\u9760\u7dca\u9760\u588a\uff0c\u8b93\u5168\u8eab\u8655\u65bc\u767c\u529b\u3001\u7dca\u7e43\u7684\u72c0\u614b\uff0c\u9019\u6a23\u5c31\u5b8c\u6210\u54c8\u514b\u6df1\u8e72\u6a5f\u7684\u521d\u6b65\u4f7f\u7528\u4e86\uff01<\/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=\"Step3_%E9%9B%99%E8%85%B3%E8%A6%81%E6%80%8E%E9%BA%BC%E7%AB%99%EF%BC%9F%E7%AB%99%E8%B7%9D%E5%A4%9A%E5%AF%AC%EF%BC%9F%E8%B8%A9%E5%9C%A8%E5%93%AA%E5%80%8B%E4%BD%8D%E7%BD%AE%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u96d9\u8173\u8981\u600e\u9ebc\u7ad9\uff1f\u7ad9\u8ddd\u591a\u5bec\uff1f\u8e29\u5728\u54ea\u500b\u4f4d\u7f6e\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/oZX31j\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\u4e0d\u5efa\u8b70<\/strong>\u96d9\u8173\u7ad9\u5728\u8eab\u9ad4\u6b63\u4e0b\u65b9\uff0c\u9019\u6a23\u6703\u8b8a\u6210\u7b49\u4e00\u4e0b\u5728\u8e72\u7684\u6642\u5019\uff0c\u767c\u751f\u5361\u5361\u7684\u3001\u8e72\u4e0d\u4e0b\u53bb\u7684\u60c5\u5f62 (\u819d\u84cb\u58d3\u529b\u904e\u5927)<\/p>\n\n\n\n<p>\u5982\u679c\u53ef\u4ee5\u7684\u8a71\uff0c\u4f60\u7684\u96d9\u8173\u61c9\u8a72\u8981\u5728\u8eab\u9ad4\u7565\u524d\u65b9\u7684\u4f4d\u7f6e\uff0c\u7d04\u5f80\u524d\u8e0f1\/3\uff5e1\/2\u6b65\uff0c\u4ee5\u4f60\u6700\u8212\u670d\u7684\u7ad9\u8ddd\u70ba\u4e3b\uff0c\u4e14\u96d9\u8173\u8207\u80a9\u540c\u5bec<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u7684\u4e0a\u534a\u8eab\u3001\u4e0b\u534a\u8eab\u4e26<strong>\u4e0d\u6703\u5448\u4e00\u76f4\u7dda\uff01<\/strong>\u8173\u5c16\u7684\u90e8\u5206\u76e1\u91cf\u5411\u524d\uff0c\u6700\u591a\u5916\u958b15\uff5e20\u00b0\u5c31\u597d\uff0c<strong>\u819d\u84cb\u5247\u7167\u8457\u8173\u5c16\u7684\u65b9\u5411<\/strong><\/p>\n\n\n\n<p>\u6211\u500b\u4eba\u6293\u54c8\u514b\u6df1\u8e72\u7684\u7ad9\u4f4d\uff0c\u901a\u5e38\u90fd\u662f\u5148\u5f9e<strong>\u8e0f\u677f\u7684\u4e00\u534a<\/strong>\u958b\u59cb\uff0c\u518d\u5f80\u524d\u7565\u8abf\u4e00\u4e9b\uff0c\u627e\u5230\u817f\u90e8\u767c\u529b\u6700\u660e\u986f\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u8173\u91cd\u5fc3.jpg\" alt=\"\u54c8\u514b\u6df1\u8e72 \u8173\u638c\u767c\u529b\u4f4d\u7f6e\" class=\"wp-image-6145\" width=\"364\" height=\"213\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u8173\u91cd\u5fc3.jpg 505w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u8173\u91cd\u5fc3-300x175.jpg 300w\" sizes=\"(max-width: 364px) 100vw, 364px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c<strong>\u8173\u638c<\/strong>\u7684\u300c\u91cd\u5fc3\u4f4d\u7f6e\u300d\u4e5f\u5f88\u91cd\u8981\uff01\u96d6\u7136\u8868\u9762\u4e0a\u770b\u8d77\u4f86\u597d\u50cf\u90fd\u4e00\u6a23\uff0c\u4f46\u9019\u537b\u662f\u5f71\u97ff\u4f60\u52d5\u4f5c\u662f\u5426\u6b63\u78ba\u7684\u95dc\u9375\u4e4b\u4e00<\/p>\n\n\n\n<p>\u900f\u904e\u4e0a\u5716\uff0c\u4f60\u53ef\u4ee5\u770b\u5230\u8173\u8ddf\u7684\u4f4d\u7f6e\uff0c\u5206\u6210\uff1a<\/p>\n\n\n\n<ol><li>\u5f8c\u6bb5 (\u8173\u8ddf)<\/li><li>\u4e2d\u6bb5<\/li><li>\u524d\u6bb5 (\u8173\u5c16)<\/li><\/ol>\n\n\n\n<p>\u901a\u5e38\u6211\u90fd\u6703\u5efa\u8b70\u628a\u8173\u638c\u7684\u91cd\u5fc3\uff0c\u653e\u57281\uff5e2\u4e2d\u9593\uff0c\u751a\u81f3\u662f\u5b8c\u5168\u653e\u5728\u8173\u8ddf\u4e0a<\/p>\n\n\n\n<p>\u9019\u6a23\u624d\u80fd\u907f\u514d\u54c8\u514b\u6df1\u8e72\u4e0b\u8e72\u6642\uff0c\u8173\u8ddf\u6d6e\u8d77\u7684\u72c0\u6cc1\u767c\u751f\uff0c\u540c\u6642\u4e5f\u80fd\u4f7f\u52d5\u4f5c\u66f4\u52a0\u7a69\u5b9a<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u5f8c\u9762\u6703\u518d\u70ba\u4f60\u4ecb\u7d39\u4e0d\u540c\u7ad9\u59ff\u7684\u54c8\u514b\u6df1\u8e72\uff0c\u9019\u88e1\u6703\u5148\u4ee5\u300c\u6700\u5e38\u898b\u300d\u7684\u54c8\u514b\u6df1\u8e72\u4f5c\u70ba\u4ecb\u7d39\u4e3b\u8ef8<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\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=\"Step4_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E8%B5%B7%E6%A7%93%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u9810\u5099\u59ff\u52e2\uff0c\u5982\u4f55\u6b63\u78ba\u8d77\u69d3\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/46GAB6\" 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>\u8abf\u6574\u597d\u7ad9\u59ff\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u53ef\u4ee5\u6e96\u5099\u8d77\u69d3\u4e86\uff01\u4f46\u8a72\u600e\u9ebc\u6b63\u78ba\u8d77\u69d3\uff1f\u8d77\u69d3\u5f8c\u8981\u99ac\u4e0a\u4e0b\u8e72\u55ce\uff1f<\/p>\n\n\n\n<p>\u5148\u5225\u6025\uff01\u9019\u88e1\u4e00\u6a23\u6709\u4f60\u9700\u8981\u6ce8\u610f\u7684\u5730\u65b9\uff0c\u9996\u5148\u78ba\u8a8d\u4f60\u7684\u96d9\u8173\u3001\u80cc\u90e8\u662f\u8cbc\u5e73\u9760\u588a\u7684\uff0c\u518d\u5229\u7528\u96d9\u8173\u4e0a\u8e6c\u7684\u529b\u91cf\uff0c\u5c07\u6a5f\u53f0\u6490\u8d77<\/p>\n\n\n\n<p>\u901a\u5e38\u54c8\u514b\u6df1\u8e72\u6a5f\u5169\u5074\u90fd\u6703\u6709\u5b89\u5168\u9632\u8b77\u6a5f\u5236\uff0c\u56e0\u6b64\u4f60\u9700\u8981\u624b\u52d5\u5c07\u5169\u5074\u5b89\u5168\u63e1\u628a\u63a8\u958b\uff0c\u624d\u80fd\u9806\u5229\u9032\u884c\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u9810\u5099.jpg\" alt=\"\u54c8\u514b\u6df1\u8e72 \u9810\u5099\u59ff\u52e2\" class=\"wp-image-6139\" width=\"361\" height=\"296\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u9810\u5099.jpg 363w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u9810\u5099-300x246.jpg 300w\" sizes=\"(max-width: 361px) 100vw, 361px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8d77\u69d3\u5f8c\uff0c\u70ba\u4e86\u78ba\u4fdd\u8a13\u7df4\u6548\u76ca\u9054\u5230\u6700\u5927\u5316\uff0c\u540c\u6642\u907f\u514d\u53d7\u50b7\uff0c\u4ee5\u4e0b\u6709\uff15\u500b\u5730\u65b9\u662f\u4f60\u9700\u8981\u7559\u610f\u7684\uff1a<\/p>\n\n\n\n<ul><li>\u8173\u638c\uff1a\u8cbc\u5e73\u8e0f\u677f\uff0c\u8173\u8ddf\u4e0d\u8981\u6d6e\u8d77\u4f86<\/li><li>\u819d\u84cb\uff1a\u7565\u5f4e\u3001\u4e0d\u8981\u904e\u5ea6\u9396\u6b7b<\/li><li>\u4e0b\u80cc\uff1a\u8cbc\u5e73\u6905\u80cc\uff0c\u4e0d\u8981\u61f8\u7a7a<\/li><li>\u4e0a\u80cc\uff1a\u8cbc\u5e73\u6905\u80cc\uff0c\u78ba\u4fdd\u80cc\u90e8\u4e5f\u6709\u652f\u6490\u5230<\/li><li>\u80a9\u8180\uff1a\u9760\u7dca\u4e0a\u65b9\u9760\u588a\uff0c\u4e14\u78ba\u4fdd\u8eab\u9ad4\u5728\u5668\u6750\u6b63\u4e2d\u592e<\/li><\/ul>\n\n\n\n<p>\u57fa\u672c\u4e0a\uff0c\u4f60\u5168\u8eab\u6700\u597d\u90fd\u80fd\u9760\u7dca\u6905\u588a\uff0c\u9019\u6a23\u505a\u54c8\u514b\u6df1\u8e72\u4e00\u5b9a\u662f\u6700\u5b89\u5168\u3001\u6700\u6b63\u78ba\u7684\u65b9\u5f0f<\/p>\n\n\n\n<p><strong>\u5c24\u5176\u662f\u4e0b\u80cc\u7684\u90e8\u5206<\/strong>\uff0c\u6211\u770b\u904e\u4e0d\u5c11\u4eba\u90fd\u53ea\u6709\u4e0a\u80cc\u8cbc\u8457\u6905\u80cc\uff0c\u4f46\u4e0b\u80cc\u537b\u5448\u73fe\u61f8\u7a7a\u7684\u72c0\u614b\uff0c\u5c0e\u81f4\u4e0b\u80cc\u58d3\u529b\u904e\u5927<\/p>\n\n\n\n<p>\u78ba\u8a8d\u4ee5\u4e0a\uff15\u500b\u4f4d\u7f6e\u6b63\u78ba\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u53ef\u4ee5\u958b\u59cb\u9032\u884c\u54c8\u514b\u6df1\u8e72\u56c9 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%EF%BC%8C%E5%88%B0%E5%BA%95%E8%A6%81%E8%B9%B2%E5%A4%9A%E4%BD%8E%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u5b8c\u6210\u4e00\u4e0b\u54c8\u514b\u6df1\u8e72\uff0c\u5230\u5e95\u8981\u8e72\u591a\u4f4e\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/VvnwL9\" 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>\u95dc\u65bc\u5728\u505a\u54c8\u514b\u6df1\u8e72\u6642\uff0c\u5230\u5e95\u8981\u4e0d\u8981\u6574\u500b\u8e72\u5230\u5e95\uff1f\u9019\u500b\u554f\u984c\u5b58\u5728\u5169\u6d3e\u7684\u8aaa\u6cd5<\/p>\n\n\n\n<p>\u6709\u4eba\u8a8d\u70ba\uff0c\u8e72\u5230\u5e95\u624d\u53ef\u4ee5\u5b8c\u6574\u523a\u6fc0\u817f\u90e8\uff1b\u6709\u4eba\u5247\u8a8d\u70ba\u8e72\u5230\u5e95\u6703\u7522\u751f\u5713\u80cc\u3001\u819d\u95dc\u7bc0\u58d3\u529b\u904e\u5927\u7684\u60c5\u5f62<\/p>\n\n\n\n<p>\u5176\u5be6\u6c92\u6709\u4e00\u500b\u7d55\u5c0d\u7684\u7b54\u6848\uff01\u5982\u679c\u4f60\u60f3\u8981\u8e72\u5230\u5e95\u7684\u8a71\uff0c\u5efa\u8b70\u5148\u5229\u7528\u7a7a\u69d3\u8e72\u770b\u770b\uff0c\u611f\u53d7\u4e00\u4e0b\u81ea\u5df1\u7684\u8eab\u9ad4\u662f\u5426\u80fd\u627f\u53d7<\/p>\n\n\n\n<p>\u4e0d\u904e\u6211\u76f8\u4fe1\u7d55\u5927\u591a\u6578\u4eba\u7684\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u4e26\u6c92\u6709\u9019\u9ebc\u597d\uff01\u56e0\u6b64\u9019\u88e1\u9084\u6709\u4e00\u500b\u5c0f\u5c0f\u79d8\u8a23\u4ea4\u7d66\u4f60 \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u884c\u7a0b.jpg\" alt=\"\u54c8\u514b\u6df1\u8e72 \u5b8c\u6574\u884c\u7a0b\" class=\"wp-image-6140\" width=\"333\" height=\"254\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u884c\u7a0b.jpg 388w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u54c8\u514b\u6df1\u8e72-\u884c\u7a0b-300x229.jpg 300w\" sizes=\"(max-width: 333px) 100vw, 333px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u7279\u5225\u6ce8\u610f\u4e00\u4e0b<strong>\u5c0f\u817f<\/strong>\u7684\u90e8\u5206\uff0c\u4e0b\u8e72\u81f3\u300c<strong>\u5c0f\u817f\u809a\u78b0\u89f8\u5230\u817f\u5f8c<\/strong>\u300d\uff0c\u5373\u53ef\u4ee5\u7b97\u662f\u5b8c\u6574\u7684\u4e00\u4e0b\u54c8\u514b\u6df1\u8e72 (\u89d2\u5ea6&lt;90\u00b0)<\/p>\n\n\n\n<p>\u81f3\u65bc\u78b0\u89f8\u9762\u7a4d\u8981\u591a\u5927\uff1f\u6211\u8a8d\u70ba\u9019\u548c\u4f60\u7684\u6d3b\u52d5\u5ea6\u6709\u5f88\u5927\u7684\u95dc\u4fc2\uff0c\u4f60\u53ef\u4ee5\u8f15\u5fae\u78b0\u5230\u5c31\u4e0a\u53bb\uff0c\u4e5f\u53ef\u4ee5\u5b8c\u5168\u78b0\u5230<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u9078\u64c7\u54ea\u4e00\u7a2e\u54c8\u514b\u6df1\u8e72\u884c\u7a0b\uff0c\u5207\u8a18\uff01\u4e00\u5207\u4ee5\u300c\u4e0d\u5713\u80cc\u300d\u70ba\u9996\u8981\u8003\u91cf\uff0c\u4e5f\u5c31\u662f\u5c41\u80a1\u4e0d\u80fd\u5f80\u524d\u51f9<\/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\/w07oom\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u518d\u4f86\u8981\u548c\u4f60\u804a\u804a\u5982\u4f55\u5f9e\u5e95\u90e8\u6b63\u78ba\u7ad9\u8d77<\/p>\n\n\n\n<p>\u5176\u5be6\u4e5f\u4e0d\u6703\u5f88\u8907\u96dc\uff0c\u4f60\u600e\u9ebc\u5f80\u4e0b\u8e72\u7684\uff0c\u5c31\u9806\u8457\u539f\u8def\u7ad9\u8d77\u4f86\uff0c\u4f46\u5f80\u5f80\u8d8a\u7c21\u55ae\u7684\u6771\u897f\u8d8a\u5bb9\u6613\u88ab\u5ffd\u7565<\/p>\n\n\n\n<p>\u6211\u81ea\u5df1\u4e5f\u662f\uff01\u6211\u4e5f\u66fe\u7d93\u76f2\u76ee\u7684\u8ffd\u6c42\u91cd\u91cf\uff0c\u54c8\u514b\u6df1\u8e72\u53ef\u4ee5\u505a\u5f88\u91cd\u4f3c\u4e4e\u662f\u4ef6\u5149\u69ae\u7684\u4e8b\uff0c\u4f46\u4e8b\u5be6\u4e0a\u537b\u5927\u932f\u7279\u932f<\/p>\n\n\n\n<p>\u91cd\u91cf\u592a\u91cd\u6703\u8b93\u4f60\u4e0b\u610f\u8b58\u60f3\u5229\u7528\u80cc\u90e8\u3001\u8eab\u9ad4\u5f8c\u9802\u7684\u529b\u91cf\uff0c\u5c07\u54c8\u514b\u6df1\u8e72\u6a5f\u63a8\u8d77\uff0c\u9019\u6642\u6703\u6709\u5927\u91cf\u7684\u5f35\u529b\u5f9e\u817f\u90e8 \u2192 \u8f49\u79fb\u5230\u4e0b\u80cc<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u7121\u8ad6\u4e0b\u8e72\uff0c\u6216\u7ad9\u8d77\u4f86\uff0c\u54c8\u514b\u6df1\u8e72\u7684\u4e0d\u4e8c\u6cd5\u5247\u90fd\u662f\u52d5\u4f5c\u5b8c\u6574\u3001\u78ba\u5be6<\/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_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%86%9D%E8%93%8B%E5%BE%AE%E5%BD%8E%E4%B8%8D%E9%8E%96%E6%AD%BB\"><\/span><strong>6. \u54c8\u514b\u6df1\u8e72\u5c0f\u6280\u5de7\uff1a\u819d\u84cb\u5fae\u5f4e\u4e0d\u9396\u6b7b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/123456-89-DqWXz5\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4e00\u822c\u7684\u54c8\u514b\u6df1\u8e72\u5c0d\u4f60\u4f86\u8aaa\u592a\u5bb9\u6613\u4e86\uff0c\u4e0d\u59a8\u8a66\u8a66\u9019\u500b\u5c0f\u6280\u5de7 &#8211; \u300c<strong>\u5168\u7a0b\u819d\u84cb\u4fdd\u6301\u5fae\u5f4e\u3001\u4e0d\u9396\u6b7b<\/strong>\u300d\uff0c\u4fdd\u8b49\u4f60\u7684\u5927\u817f\u9178\u5230\u70b8\uff01<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u4e4b\u6240\u4ee5\u6703\u89ba\u5f97\u54c8\u514b\u6df1\u8e72\u7c21\u55ae\u3001\u91cd\u91cf\u8d8a\u52a0\u8d8a\u91cd\uff0c\u662f\u56e0\u70ba\u6bcf\u4e00\u4e0b\u4e0a\u53bb\u6642\uff0c\u90fd\u5c07\u819d\u84cb\u9396\u6b7b\uff0c\u8b93\u81ea\u5df1\u7684\u5927\u817f\u5f97\u5230\u7247\u523b\u4f11\u606f<\/p>\n\n\n\n<p>\u9019\u6a23\u505a\u6c92\u6709\u4e0d\u597d\uff0c\u78ba\u5be6\u4e00\u4e0b\u4e00\u4e0b\u7684\u52d5\u4f5c\u505a\u597d\u4e5f\u662f\u4e0d\u932f\u7684\u9078\u64c7\uff0c\u4f46\u9084\u6709\u66f4\u9032\u968e\u3001\u5f37\u5ea6\u66f4\u9ad8\u7684\u8a13\u7df4\u65b9\u5f0f<\/p>\n\n\n\n<p>\u63a8\u85a6\u7d66\u4f60\uff1a\u300c\u819d\u84cb\u5fae\u5f4e\u300d\uff0b\u300c\u5168\u7a0b\u52d5\u4f5c\u653e\u6162\u300d\u7684\u54c8\u514b\u6df1\u8e72\uff0c\u4e0d\u9700\u8981\u592a\u91cd\uff0c\u4e00\u6a23\u53ef\u4ee5\u628a\u4f60\u7684\u817f\u7df4\u5230\u529b\u7aed<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%EF%BC%94%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>7. \u54c8\u514b\u6df1\u8e72\uff14\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u54c8\u514b\u6df1\u8e72\u7684\u6642\u5f8c\uff0c\u611f\u53d7\u5ea6\u4e0d\u662f\u5f88\u597d\uff1f\u8e72\u4e0d\u592a\u4e0b\u53bb\uff1f\u819d\u84cb\u3001\u8eab\u9ad4\u91cd\u5fc3\u602a\u602a\u7684\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e864\u500b\u6700\u5e38\u898b\u7684\u54c8\u514b\u6df1\u8e72\u932f\u8aa4\uff0c\u5feb\u4f86\u6aa2\u67e5\u770b\u770b\u5427\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B6_%E8%A1%8C%E7%A8%8B%E5%A4%AA%E7%9F%AD\"><\/span><strong>\u2776 \u884c\u7a0b\u592a\u77ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/123-DqWXpk\" 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>\u96d6\u7136\u8aaa\u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u7d50\u69cb\u90fd\u4e0d\u540c\uff0c\u4f46\u9084\u662f\u8981\u505a\u5230\u4e00\u5b9a\u7684\u884c\u7a0b\uff0c\u624d\u80fd\u4f7f\u54c8\u514b\u6df1\u8e72\u9054\u5230\u5b83\u7684\u8a13\u7df4\u6548\u76ca<\/p>\n\n\n\n<p>\u5efa\u8b70\u81f3\u5c11\u8e72\u5230\u819d\u84cb\u5448\u73fe90\u00b0\uff0c\u4e0b\u8e72\u592a\u5c11\u4e0d\u53ea\u6703\u8b93\u4f60\u5c11\u4e86\u975e\u5e38\u591a\u817f\u90e8\u523a\u6fc0\uff0c\u9084\u6703\u4f7f\u819d\u95dc\u7bc0\u8655\u65bc\u58d3\u529b\u5f88\u5927\u7684\u4f4d\u7f6e<\/p>\n\n\n\n<p>\u901a\u5e38\u9019\u548c\u4f60\u7684\u300c\u7ad9\u8ddd\u300d\u6709\u95dc\uff0c\u6b21\u4e4b\u5247\u662f\u91cd\u91cf\uff0c\u8173\u8e29\u7684\u592a\u88e1\u9762\uff0c\u6703\u8b93\u4f60\u8e72\u4e0d\u4e0b\u53bb\uff0c\u597d\u50cf\u4e0b\u53bb\u4e00\u534a\u5c31\u5361\u4f4f\u4e86&#8230;<\/p>\n\n\n\n<p>\u91cd\u65b0\u8abf\u6574\u7ad9\u8ddd\u3001\u964d\u4f4e\u91cd\u91cf\uff0c\u627e\u5230\u6700\u9069\u5408\u4f60\u7684\u54c8\u514b\u6df1\u8e72\u65b9\u6cd5<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B7_%E8%85%B3%E8%B7%9F%E6%B5%AE%E8%B5%B7\"><\/span><strong>\u2777 \u8173\u8ddf\u6d6e\u8d77<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/79VjpB\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8173\u8ddf\u6d6e\u8d77\u6700\u4e3b\u8981\u548c\u4f60\u7684\u300c\u8173\u8ddf\u6d3b\u52d5\u5ea6\u300d\u6709\u95dc\uff0c\u6709\u7684\u4eba\u5c31\u662f\u6c92\u8fa6\u6cd5\u8e72\u9019\u9ebc\u4e0b\u53bb\uff0c\u5982\u679c\u8981\u7e7c\u7e8c\u5f80\u4e0b\uff0c\u5c31\u53ea\u80fd\u5229\u7528\u8173\u8ddf\u62ac\u8d77\u7684\u65b9\u5f0f<\/p>\n\n\n\n<p>\u4f46\u5373\u4fbf\u6d3b\u52d5\u5ea6\u4e0d\u597d\uff0c\u9084\u662f\u5f88\u60f3\u7df4\u54c8\u514b\u6df1\u8e72\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f\u9664\u4e86\u7e2e\u77ed\u884c\u7a0b\u9019\u500b\u9078\u9805\uff0c\u5efa\u8b70\u4f60\u53ef\u4ee5\u7a7f\u500b\u8209\u91cd\u978b&#8230; \u4efb\u4f55\u8173\u8ddf\u6709\u588a\u9ad8\u7684\u904b\u52d5\u978b<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u4f60\u4e5f\u53ef\u4ee5\u6aa2\u8996\u770b\u770b\uff0c\u81ea\u5df1\u662f\u5426\u8173\u8e29\u7684\u4f4d\u7f6e\u592a\u88e1\u9762\uff0c\u5c0e\u81f4\u4e0b\u8e72\u6642\u6703\u6709\u8173\u8ddf\u6d6e\u8d77\u7684\u73fe\u8c61<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B8_%E4%B8%8B%E8%83%8C%E9%9B%A2%E9%96%8B%E8%83%8C%E5%A2%8A\"><\/span><strong>\u2778 \u4e0b\u80cc\u96e2\u958b\u80cc\u588a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/789-A6Kwm9\" 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>\u8001\u5be6\u8aaa\uff0c\u6211\u4e5f\u66fe\u7d93\u72af\u904e\u9019\u6a23\u7684\u932f\u8aa4\uff0c\u56e0\u70ba\u4f7f\u7528\u5927\u91cd\u91cf\u7df4\u54c8\u514b\u6df1\u8e72\uff0c\u81ea\u5df1\u7684\u817f\u5176\u5be6\u4e26\u4e0d\u50cf\u60f3\u50cf\u4e2d\u9019\u9ebc\u6709\u529b<\/p>\n\n\n\n<p>\u5c0e\u81f4\u6bcf\u4e00\u4e0b\u90fd\u8981\u9760\u4e0a\u80cc\u3001\u8eab\u9ad4\u53bb\u7528\u529b\u5f8c\u9802\uff0c\u624d\u80fd\u5b8c\u6210\u4e00\u4e0b\u54c8\u514b\u6df1\u8e72&#8230;<\/p>\n\n\n\n<p>\u9019\u6a23\u4e0d\u53ea\u6703\u6709\u4e0b\u80cc\u53d7\u50b7\u7684\u98a8\u96aa\uff0c\u751a\u81f3\u9084\u6703\u8b93\u5f35\u529b\u90e8\u5206\u8f49\u79fb\u5230\u4f60\u7684\u81c0\u90e8\u3001\u817f\u5f8c\u808c\u7fa4<\/p>\n\n\n\n<p>\u9069\u6642\u5730\u964d\u4f4e\u91cd\u91cf\uff0c\u78ba\u4fdd\u81ea\u5df1\u7684\u80cc\u3001\u8173\u3001\u80a9\u8180\u90fd\u662f\u8cbc\u5e73\u6905\u588a\u7684\uff0c\u624d\u80fd\u907f\u514d\u52d5\u4f5c\u932f\u8aa4<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9D%B9_%E8%86%9D%E8%93%8B%E5%BF%AB%E9%80%9F%E9%8E%96%E6%AD%BB\"><\/span><strong>\u2779 \u819d\u84cb\u5feb\u901f\u9396\u6b7b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/r2VJE2\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u4e0d\u5426\u8a8d\u4eba\u9ad4\u95dc\u7bc0\u672c\u8eab\u5c31\u5177\u6709\u9396\u4f4f\u7684\u529f\u7528\uff0c\u4e5f\u6b63\u662f\u56e0\u70ba\u95dc\u7bc0\u53ef\u4ee5\u9396\u4f4f\uff0c\u6211\u5011\u624d\u53ef\u4ee5\u7ad9\u5728\u539f\u5730\u5f88\u9577\u4e00\u6bb5\u6642\u9593<\/p>\n\n\n\n<p>\u4f46\u7576\u4f60\u628a\u95dc\u7bc0\u9396\u4f4f\uff0c\u9084\u5e36\u6709\u4e00\u5b9a\u7684\u901f\u5ea6\u3001\u5f48\u8df3\u6642\uff0c\u7121\u7591\u662f\u8b93\u81ea\u5df1\u7684\u95dc\u7bc0\u591a\u4e86\u4e00\u5c64\u58d3\u529b<\/p>\n\n\n\n<p>\u5c24\u5176\u7576\u4f60\u5728\u505a\u5927\u91cd\u91cf\u54c8\u514b\u6df1\u8e72\u6642\uff0c\u56e0\u70ba\u91cd\u91cf\u5f88\u91cd\uff0c\u4e0b\u8e72\u5df2\u7d93\u5920\u7d2f\u4e86\uff0c\u4e0a\u53bb\u4e00\u5b9a\u6703\u60f3\u8981\u8d95\u5feb\u8b93\u81ea\u5df1\u4f11\u606f<\/p>\n\n\n\n<p>\u5f80\u5f80\u56e0\u70ba\u9019\u6a23\uff0c\u5728\u7121\u5f62\u4e2d\u9020\u6210\u819d\u84cb\u7684\u8feb\u5bb3\uff0c\u751a\u81f3\u4e5f\u4e0d\u662f\u6c92\u6709\u65b7\u88c2\u7684\u53ef\u80fd\uff01\u9019\u9ede\u662f\u5927\u5bb6\u5fc5\u9808\u6ce8\u610f\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F_%E2%80%93_7%E7%A8%AE\"><\/span><strong>8. \u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f &#8211; 7\u7a2e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"138\" height=\"138\" 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: 138px) 100vw, 138px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u54c8\u514b\u6df1\u8e72\u6a5f\u4e0d\u53ea\u53ef\u4ee5\u7528\u4f86\u7df4\u817f\uff0c\u4e5f\u53ef\u4ee5\u62ff\u4f86\u7df4\u81c0\uff0c\u6839\u64da\u4e0d\u540c\u7684\u7ad9\u6cd5\u4e5f\u6703\u6709\u4e0d\u540c\u7684\u523a\u6fc0\u6548\u679c\uff01<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u5c31\u4f86\u770b\u770b\u5230\u5e95\u662f\u54ea\uff17\u7a2e\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\u5427\uff1a<\/p>\n\n\n\n<ul><li><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff031\u3000\u7a84\u8e72 + \u6b63<strong>\u5411<\/strong><\/strong><\/li><li><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff032\u3000\u8207\u80a9\u540c\u5bec + \u6b63<strong>\u5411<\/strong><\/strong><\/li><li><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff033\u3000\u5bec\u8e72 + \u6b63<strong>\u5411<\/strong><\/strong><\/li><li><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff034\u3000\u7a84\u8e72 + \u53cd<strong>\u5411<\/strong><\/strong><\/li><li><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff035\u3000\u8207\u80a9\u540c\u5bec + \u53cd<strong>\u5411<\/strong><\/strong><\/li><li><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff036\u3000\u5bec\u8e72 + \u53cd<strong>\u5411<\/strong><\/strong><\/li><li><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff037\u3000\u55ae\u8173\u9032\u884c<\/strong><\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%831%E3%80%80%E7%AA%84%E8%B9%B2_%E6%AD%A3%E5%90%91\"><\/span><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff031\u3000\u7a84\u8e72 + \u6b63<strong>\u5411<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/lREzqg\" 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>\u82f1\u6587\u540d\uff1a<strong>Narrow Stance Hack Squat<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u90e8\u4f4d\uff1a\u80a1\u5916\u5074\u808c (\u5927\u817f\u5916\u5074)<\/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=\"%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%832%E3%80%80%E8%88%87%E8%82%A9%E5%90%8C%E5%AF%AC_%E6%AD%A3%E5%90%91\"><\/span><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff032\u3000\u8207\u80a9\u540c\u5bec + \u6b63<strong>\u5411<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/J8WJvJ\" 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>\u82f1\u6587\u540d\uff1a<strong>Hack Squat<\/strong> (\u6700\u5e38\u898b\u7684\u54c8\u514b\u6df1\u8e72\u65b9\u5f0f)<\/p>\n\n\n\n<p>\u523a\u6fc0\u90e8\u4f4d\uff1a\u5927\u817f\u524d\u5074<\/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=\"%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%833%E3%80%80%E5%AF%AC%E8%B9%B2_%E6%AD%A3%E5%90%91\"><\/span><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff033\u3000\u5bec\u8e72 + \u6b63<strong>\u5411<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/dj0-2jp-NOWNMD\" 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>\u82f1\u6587\u540d\uff1a<strong>Wide Stance Hack Squat<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u90e8\u4f4d\uff1a\u5927\u817f\u5167\u5074 (\u5167\u6536\u808c)\u3001\u81c0\u90e8<\/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=\"%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%834%E3%80%80%E7%AA%84%E8%B9%B2_%E5%8F%8D%E5%90%91\"><\/span><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff034\u3000\u7a84\u8e72 + \u53cd<strong>\u5411<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/28D3Y1\" 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>\u82f1\u6587\u540d\uff1a<strong>Narrow Stance Reverse Hack Squat<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u90e8\u4f4d\uff1a\u81c0\u90e8\u5916\u5074\u3001\u5169\u5074<\/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=\"%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%835%E3%80%80%E8%88%87%E8%82%A9%E5%90%8C%E5%AF%AC_%E5%8F%8D%E5%90%91\"><\/span><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff035\u3000\u8207\u80a9\u540c\u5bec + \u53cd<strong>\u5411<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/lREzBg\" 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>\u82f1\u6587\u540d\uff1a<strong>Reverse Hack Squat<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u90e8\u4f4d\uff1a\u81c0\u90e8\u4e0b\u65b9 (\u5fae\u7b11\u66f2\u7dda)<\/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=\"%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%836%E3%80%80%E5%AF%AC%E8%B9%B2_%E5%8F%8D%E5%90%91\"><\/span><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff036\u3000\u5bec\u8e72 + \u53cd\u5411<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/DqWzyy\" 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>\u82f1\u6587\u540d\uff1a<strong>Wide Stance Reverse Hack Squat<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u90e8\u4f4d\uff1a\u81c0\u90e8\u5167\u5074<\/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=\"%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%837%E3%80%80%E5%96%AE%E8%85%B3%E9%80%B2%E8%A1%8C\"><\/span><strong>\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff037\u3000\u55ae\u8173\u9032\u884c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.426%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/6WKgDV\" frameborder=\"0\" scrolling=\"no\" width=\"638\" 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>\u82f1\u6587\u540d\uff1a<strong>Single Leg Hack Squat<\/strong><\/p>\n\n\n\n<p>\u523a\u6fc0\u90e8\u4f4d\uff1a\u817f\u524d\u5074 (\u52a0\u5f37\u8a13\u7df4)<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u4e0d\u5efa\u8b70\u505a\u55ae\u8173\u7684\u53cd\u5411\u54c8\u514b\u6df1\u8e72\uff0c\u6700\u591a\u4ee5\u96d9\u8173\u4e00\u524d\u4e00\u5f8c\u7684\u65b9\u5f0f\u9032\u884c\uff0c\u907f\u514d\u8eab\u9ad4\u5728\u904e\u5ea6\u8b8a\u5f62\u7684\u60c5\u6cc1\u4e0b\u65bd\u52a0\u58d3\u529b<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p>\u4ee5\u4e0a\uff17\u7a2e\u662f\u6700\u5e38\u898b\u7684\u54c8\u514b\u6df1\u8e72\u8b8a\u5316\u5f0f\uff0c\u7576\u7136\uff01\u4f60\u4e5f\u53ef\u4ee5\u518d\u52a0\u5165\u81ea\u5df1\u4e9b\u5fae\u7684\u8b8a\u5316\uff0c\u4f86\u9054\u5230\u81ea\u5df1\u60f3\u8981\u7684\u8a13\u7df4\u6548\u679c<\/p>\n\n\n\n<p>\u6bcf\u500b\u4eba\u5c0d\u65bc\u52d5\u4f5c\u7684\u611f\u53d7\u5ea6\u90fd\u4e0d\u540c\uff0c\u4f60\u4e0d\u9700\u8981\u6a21\u4eff\u5225\u4eba\uff0c\u9078\u64c7\u81ea\u5df1\u9700\u8981\u3001\u9069\u5408\u7684\u624d\u662f\u6700\u91cd\u8981\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span><strong>9. \u54c8\u514b\u6df1\u8e72\u5e38\u898b\u554f\u984c FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"134\" height=\"134\" 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: 134px) 100vw, 134px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E8%A9%B2%E6%80%8E%E9%BA%BC%E6%8A%8A%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%AE%89%E6%8E%92%E5%88%B0%E8%8F%9C%E5%96%AE%E8%A3%A1%EF%BC%9F\"><\/span><strong>Q1\uff1a\u8a72\u600e\u9ebc\u628a\u54c8\u514b\u6df1\u8e72\u5b89\u6392\u5230\u83dc\u55ae\u88e1\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4ee5\u6211\u81ea\u5df1\u7684\u4f8b\u5b50\uff0c\u6211\u6703\u7fd2\u6163\u5148\u505a\u4e00\u500b\u591a\u95dc\u7bc0\u7684\u81ea\u7531\u91cd\u91cf\u8a13\u7df4\uff0c\u597d\u6bd4\uff1a\u6df1\u8e72\u3001\u786c\u8209&#8230;<\/p>\n\n\n\n<p>\u63a5\u8457\u7b2c\u4e8c\u500b\u52d5\u4f5c\u99ac\u4e0a\u63a5\u54c8\u514b\u6df1\u8e72\uff0c\u56e0\u70ba\u9019\u6642\u4f60\u525b\u597d\u8655\u65bc\u817f\u90e8\u5145\u8840\uff0c\u540c\u6642\u53c8\u4fdd\u6709\u529b\u6c23\u7684\u968e\u6bb5<\/p>\n\n\n\n<p>\u6211\u4e0d\u592a\u6703\u628a\u5b83\u653e\u5728\u5f88\u5f8c\u9762\u624d\u505a\uff0c\u57fa\u672c\u4e0a\u817f\u5df2\u7d93\u5feb\u6c92\u529b\uff0c\u5149\u662f\u7ad9\u5230\u54c8\u514b\u6df1\u8e72\u6a5f\u4e0a\uff0c\u5c31\u6703\u8b93\u4f60\u6709\u60f3\u653e\u68c4\u7684\u5ff5\u982d\u4e86<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E6%AC%A1%E6%95%B8%E3%80%81%E7%B5%84%E6%95%B8%E8%A9%B2%E6%80%8E%E9%BA%BC%E5%AE%89%E6%8E%92%EF%BC%9F\"><\/span><strong>Q2\uff1a\u6b21\u6578\u3001\u7d44\u6578\u8a72\u600e\u9ebc\u5b89\u6392\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u6703\u5efa\u8b70\u628a\u54c8\u514b\u6df1\u8e72\u7576\u4f5c\u662f\u4e00\u7a2e\u300c\u808c\u80a5\u5927\u300d\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u78ba\u5be6\uff0c\u76f8\u6bd4\u69d3\u9234\u6df1\u8e72\uff0c\u54c8\u514b\u6df1\u8e72\u66f4\u50be\u5411\u65bc\u55ae\u95dc\u7bc0\u52d5\u4f5c\uff0c\u5b8c\u5b8c\u5168\u5168\u5c31\u662f\u91dd\u5c0d\u817f\u90e8\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u500b\u4eba\u8a8d\u70ba\u4e0d\u592a\u9069\u5408\u7576\u4f5c\u529b\u91cf\u8a13\u7df4\uff0c\u5f88\u5bb9\u6613\u59ff\u52e2\u8dd1\u6389\uff0c\u5404\u7a2e\u4e0b\u80cc\u4ee3\u511f\u3001\u8173\u8ddf\u6d6e\u8d77&#8230;\u7684\u72c0\u6cc1\u767c\u751f<\/p>\n\n\n\n<p>\u56e0\u6b64\u5927\u7d04\u4e00\u7d4410\u4e0b\u5de6\u53f3\uff0c\u5168\u7a0b\u653e\u6162\u901f\u5ea6\uff0c\u597d\u597d\u611f\u53d7\u817f\u90e8\u5f35\u529b\uff0c3\uff5e4\u7d44\u5373\u53ef\u6536\u5de5<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E8%B9%B2%E5%88%B0%E6%9C%80%E5%BA%95%E4%B8%8B%EF%BC%8C%E7%9C%9F%E7%9A%84%E5%B0%8D%E5%A4%A7%E8%85%BF%E7%9A%84%E5%88%BA%E6%BF%80%E6%9C%83%E6%9B%B4%E5%A5%BD%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a\u8e72\u5230\u6700\u5e95\u4e0b\uff0c\u771f\u7684\u5c0d\u5927\u817f\u7684\u523a\u6fc0\u6703\u66f4\u597d\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u662f\u7684\uff0c\u6574\u500b\u8e72\u5230\u5e95\u7684\u54c8\u514b\u6df1\u8e72\uff0c\u78ba\u5be6\u53ef\u4ee5\u523a\u6fc0\u5230\u66f4\u591a\u817f\u90e8\u808c\u7e96\u7dad\uff0c\u7576\u7136\u5f37\u5ea6\u4e5f\u6703\u66f4\u9ad8<\/p>\n\n\n\n<p>\u4f46\u4e0d\u662f\u6bcf\u500b\u4eba\u7684\u6d3b\u52d5\u5ea6\u90fd\u9019\u9ebc\u597d\uff0c\u56e0\u6b64\u4f60\u4e0d\u5fc5\u70ba\u4e86\u8e72\u5230\u5e95\u800c\u8e72\uff0c\u4e00\u5207\u4ee5\u4f60\u7684\u8eab\u9ad4\u70ba\u4e3b<\/p>\n\n\n\n<p>\u76e1\u53ef\u80fd\u5f80\u4e0b\u8e72\uff0c\u53ea\u8981\u300c<strong>\u8173\u8ddf\u6c92\u6709\u6d6e\u8d77\u3001\u80cc\u90e8\u8cbc\u5e73\u6905\u588a<\/strong>\u300d\uff0c\u4f60\u60f3\u600e\u9ebc\u8e72\u90fd\u53ef\u4ee5\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E7%B7%B4%E5%AE%8C%E5%93%88%E5%85%8B%E6%B7%B1%E8%B9%B2%E5%BE%8C%EF%BC%8C%E8%82%A9%E8%86%80%E7%B4%85%E7%B4%85%E7%9A%84%E6%AD%A3%E5%B8%B8%E5%97%8E%EF%BC%9F\"><\/span><strong>Q4\uff1a\u7df4\u5b8c\u54c8\u514b\u6df1\u8e72\u5f8c\uff0c\u80a9\u8180\u7d05\u7d05\u7684\u6b63\u5e38\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u975e\u5e38\u6b63\u5e38\uff0c\u56e0\u70ba\u4f60\u7684\u80a9\u8180\u6b63\u4e0a\u65b9\uff0c\u662f\u5169\u584a\u5305\u8986\u9762\u7a4d\u5f88\u5927\u7684\u8edf\u588a<\/p>\n\n\n\n<p>\u4e00\u65b9\u9762\u662f\u8b93\u4f60\u5728\u8a13\u7df4\u904e\u7a0b\u4e2d\u66f4\u8212\u9069\uff0c\u53e6\u4e00\u65b9\u9762\u662f\u78ba\u4fdd\u91cd\u91cf\u5e73\u5747\u5206\u6563\u5728\u8eab\u4e0a<\/p>\n\n\n\n<p>\u80a9\u8180\u548c\u8edf\u588a\u7684\u63a5\u89f8\u9762\u7a4d\u8b8a\u5927\u5f8c\uff0c\u58d3\u529b\u81ea\u7136\u4e5f\u6703\u8b8a\u5927\uff0c\u56e0\u6b64\u58d3\u5230\u4e00\u689d\u4e00\u689d\u7d05\u7d05\u7684\u662f\u6b63\u5e38\u7684\uff01<\/p>\n\n\n\n<p>\u6211\u81ea\u5df1\u5f9e\u4ee5\u524d\u5230\u73fe\u5728\uff0c\u6bcf\u6b21\u7df4\u5b8c\u54c8\u514b\u6df1\u8e72\u90fd\u5fc5\u5b9a\u6703\u9019\u6a23\uff0c\u6240\u4ee5\u4f60\u4e5f\u7121\u9808\u904e\u5ea6\u64d4\u5fc3\u56c9\uff5e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E8%BA%AB%E9%AB%98%E5%A4%AA%E7%9F%AE%E7%9A%84%E4%BA%BA%EF%BC%8C%E9%82%84%E6%B2%92%E8%B9%B2%E5%88%B0%E5%BA%95%E5%B0%B1%E5%8D%A1%E4%BD%8F%E4%BA%86%E2%80%A6_%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q5\uff1a\u8eab\u9ad8\u592a\u77ee\u7684\u4eba\uff0c\u9084\u6c92\u8e72\u5230\u5e95\u5c31\u5361\u4f4f\u4e86&#8230; \u8a72\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style='position:relative;padding-bottom:56.250%;'><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/J8WJJP\" 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\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u5e6b\u6709\u9019\u500b\u56f0\u64fe\u7684\u670b\u53cb\u627e\u5230\u89e3\u6c7a\u65b9\u6cd5\u56c9\uff01\u5c0b\u627e\u770b\u770b\u5065\u8eab\u623f\u88e1\u7684\u300c\u6b62\u6ed1\u5730\u588a\u300d<\/p>\n\n\n\n<p>\u5728\u54c8\u514b\u6df1\u8e72\u6a5f\u7684\u8e0f\u677f\u4e0a\u92ea\u4e0a\u5e7e\u584a\uff0c\u6709\u4e9b\u4eba\u9700\u89812\uff5e3\u584a\uff1b\u6709\u4e9b\u4eba\u53ea\u9700\u8981\u4e00\u584a\uff0c\u8996\u81ea\u5df1\u7684\u9700\u6c42\u800c\u5b9a<\/p>\n\n\n\n<p>\u5982\u6b64\u4e00\u4f86\u5c31\u89e3\u6c7a\u9084\u6c92\u8e72\u5920\uff0c\u5668\u6750\u5c31\u5361\u4f4f\u3001\u78b0\u5e95\u7684\u60c5\u5f62\u56c9\uff5e<\/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%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\"><\/span><strong>\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer 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