{"id":6061,"date":"2022-03-21T19:37:16","date_gmt":"2022-03-21T11:37:16","guid":{"rendered":"https:\/\/physicfit.com\/?p=6061"},"modified":"2022-09-08T12:12:33","modified_gmt":"2022-09-08T04:12:33","slug":"crunches","status":"publish","type":"post","link":"https:\/\/physicfit.com\/crunches\/","title":{"rendered":"\u3010\u6372\u8179\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u907f\u514d\u9838\u90e8\u3001\u4e0b\u80cc\u9178\u75db\uff1f\uff15\u6b65\u9a5f\u5e36\u4f60\u627e\u56de\u8179\u808c\u611f\u53d7\u5ea6"},"content":{"rendered":"\n<p>\u57282022\u5e74\uff0c\u76f8\u4fe1\u7d55\u5927\u591a\u6578\u7684\u4eba\u4e0d\u518d\u5929\u5929\u505a\u4ef0\u81e5\u8d77\u5750\uff0c\u53d6\u800c\u4ee3\u4e4b\u7684\u662f\u300c\u6372\u8179\u300d<\/p>\n\n\n\n<p>\u80fd\u66f4\u5c08\u6ce8\u5728\u8179\u808c\u6536\u7e2e\u4e0a\uff0c\u907f\u514d\u904e\u591a\u3001\u4e0d\u5fc5\u8981\u7684\u4e0b\u80cc\u58d3\u529b\uff0c\u56e0\u6b64\u5ee3\u53d7\u6b61\u8fce<\/p>\n\n\n\n<p>\u4f46\uff0c\u600e\u9ebc\u611f\u89ba\u6709\u6642\u5019\u505a\u6372\u8179\uff0c\u4e0b\u80cc\u3001\u8116\u5b50\u9084\u662f\u5f88\u9178\uff1f\u8179\u808c\u53cd\u800c\u6c92\u4ec0\u9ebc\u611f\u53d7<\/p>\n\n\n\n<p>\u662f\u6211\u54ea\u88e1\u505a\u932f\u4e86\u55ce&#8230; \u9084\u662f\u5176\u5be6\u5927\u5bb6\u90fd\u5728\u552c\u721b\uff1f\u5225\u64d4\u5fc3\uff0c\u4eca\u5929\u5c31\u8b93\u6211\u4e00\u8d77\u4f86\u5e6b\u52a9\u4f60\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\u5427\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form Code -->\n<script type=\"text\/javascript\" id=\"lbscript1622568\" src=\"https:\/\/lb.benchmarkemail.com\/\/tw\/code\/lbformnew.js?mFcQnoBFKMTjnGlxfLww1Fgg49YEcrgGMCwOMb6te8hACiOLlsM98g%253D%253D\"><\/script><noscript>Please 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class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-660d0afd254d3\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 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\u7df4\u6372\u8179\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u8ab0\uff1f\">2. \u7df4\u6372\u8179\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u8ab0\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\/crunches\/#3_%E6%8D%B2%E8%85%B9_vs_%E4%BB%B0%E8%87%A5%E8%B5%B7%E5%9D%90%EF%BC%8C%E5%B7%AE%E5%88%A5%E5%9C%A8%E5%93%AA%E8%A3%A1%EF%BC%9F\" title=\"3. \u6372\u8179 vs \u4ef0\u81e5\u8d77\u5750\uff0c\u5dee\u5225\u5728\u54ea\u88e1\uff1f\">3. \u6372\u8179 vs \u4ef0\u81e5\u8d77\u5750\uff0c\u5dee\u5225\u5728\u54ea\u88e1\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\/crunches\/#4_%E6%8D%B2%E8%85%B9%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"4. \u6372\u8179\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\">4. \u6372\u8179\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-5\" href=\"https:\/\/physicfit.com\/crunches\/#Step1_%E6%89%BE%E5%B0%8B%E5%90%88%E9%81%A9%E7%9A%84%E8%BB%9F%E5%A2%8A%E3%80%81%E5%9C%B0%E5%A2%8A\" title=\"Step1. \u627e\u5c0b\u5408\u9069\u7684\u8edf\u588a\u3001\u5730\u588a\">Step1. \u627e\u5c0b\u5408\u9069\u7684\u8edf\u588a\u3001\u5730\u588a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/crunches\/#Step2_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E8%BA%AB%E9%AB%94%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BA%BA%EF%BC%9F\" title=\"Step2. \u9810\u5099\u59ff\u52e2\uff0c\u8eab\u9ad4\u8a72\u600e\u9ebc\u8eba\uff1f\">Step2. \u9810\u5099\u59ff\u52e2\uff0c\u8eab\u9ad4\u8a72\u600e\u9ebc\u8eba\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\/crunches\/#Step3_%E6%89%8B%E8%A9%B2%E6%94%BE%E5%93%AA%E8%A3%A1%EF%BC%9F%E9%A0%AD%E5%BE%8C%E9%9D%A2%E5%97%8E%EF%BC%9F%E9%82%84%E6%98%AF%E8%84%96%E5%AD%90%EF%BC%9F\" title=\"Step3. \u624b\u8a72\u653e\u54ea\u88e1\uff1f\u982d\u5f8c\u9762\u55ce\uff1f\u9084\u662f\u8116\u5b50\uff1f\">Step3. \u624b\u8a72\u653e\u54ea\u88e1\uff1f\u982d\u5f8c\u9762\u55ce\uff1f\u9084\u662f\u8116\u5b50\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\/crunches\/#Step4_%E6%8D%B2%E8%85%B9%E6%99%82%EF%BC%8C%E8%A9%B2%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E5%95%9F%E5%8B%95%E8%85%B9%E8%82%8C%EF%BC%9F\" title=\"Step4. \u6372\u8179\u6642\uff0c\u8a72\u5982\u4f55\u6b63\u78ba\u555f\u52d5\u8179\u808c\uff1f\">Step4. \u6372\u8179\u6642\uff0c\u8a72\u5982\u4f55\u6b63\u78ba\u555f\u52d5\u8179\u808c\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\/crunches\/#Step5_%E8%A9%B2%E5%A6%82%E4%BD%95%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E6%AD%A3%E7%A2%BA%E7%9A%84%E6%8D%B2%E8%85%B9%EF%BC%9F\" title=\"Step5. \u8a72\u5982\u4f55\u5b8c\u6210\u4e00\u4e0b\u6b63\u78ba\u7684\u6372\u8179\uff1f\">Step5. \u8a72\u5982\u4f55\u5b8c\u6210\u4e00\u4e0b\u6b63\u78ba\u7684\u6372\u8179\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/crunches\/#5_%E6%8D%B2%E8%85%B9%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%85%B9%E9%83%A8%E5%90%91%E5%85%A7%E6%8D%B2%E5%8B%95%EF%BC%8C%E8%80%8C%E9%9D%9E%E5%90%91%E4%B8%8A\" title=\"5. \u6372\u8179\u5c0f\u6280\u5de7\uff1a\u8179\u90e8\u5411\u5167\u6372\u52d5\uff0c\u800c\u975e\u5411\u4e0a\">5. \u6372\u8179\u5c0f\u6280\u5de7\uff1a\u8179\u90e8\u5411\u5167\u6372\u52d5\uff0c\u800c\u975e\u5411\u4e0a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" 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href=\"https:\/\/physicfit.com\/crunches\/#%E2%9D%B8_%E4%B8%8B%E8%83%8C%E9%9B%A2%E9%96%8B%E5%9C%B0%E9%9D%A2\" title=\"\u2778 \u4e0b\u80cc\u96e2\u958b\u5730\u9762\">\u2778 \u4e0b\u80cc\u96e2\u958b\u5730\u9762<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/crunches\/#7_%E6%8D%B2%E8%85%B9%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\" title=\"7. \u6372\u8179\u5e38\u898b\u554f\u984c &#8211; FAQ\">7. \u6372\u8179\u5e38\u898b\u554f\u984c &#8211; FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/crunches\/#Q1%EF%BC%9A%E6%8D%B2%E8%85%B9%E6%9C%89%E9%80%99%E9%BA%BC%E5%A4%9A%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%8C%E6%88%91%E8%A9%B2%E7%B7%B4%E5%93%AA%E4%BA%9B%EF%BC%9F\" title=\"Q1\uff1a\u6372\u8179\u6709\u9019\u9ebc\u591a\u8b8a\u5316\u5f0f\uff0c\u6211\u8a72\u7df4\u54ea\u4e9b\uff1f\">Q1\uff1a\u6372\u8179\u6709\u9019\u9ebc\u591a\u8b8a\u5316\u5f0f\uff0c\u6211\u8a72\u7df4\u54ea\u4e9b\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/crunches\/#Q2%EF%BC%9A%E4%B8%80%E5%A4%A9%E8%A9%B2%E7%B7%B4%E5%B9%BE%E4%B8%8B%E3%80%81%E5%B9%BE%E7%B5%84%EF%BC%9F\" title=\"Q2\uff1a\u4e00\u5929\u8a72\u7df4\u5e7e\u4e0b\u3001\u5e7e\u7d44\uff1f\">Q2\uff1a\u4e00\u5929\u8a72\u7df4\u5e7e\u4e0b\u3001\u5e7e\u7d44\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/crunches\/#Q3%EF%BC%9A%E7%B7%B4%E8%85%B9%E8%82%8C%E5%8F%AF%E4%BB%A5%E5%8F%AA%E5%81%9A%E6%8D%B2%E8%85%B9%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a\u7df4\u8179\u808c\u53ef\u4ee5\u53ea\u505a\u6372\u8179\u55ce\uff1f\">Q3\uff1a\u7df4\u8179\u808c\u53ef\u4ee5\u53ea\u505a\u6372\u8179\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/crunches\/#Q4%EF%BC%9A%E4%B8%8D%E7%AE%A1%E6%80%8E%E9%BA%BC%E5%81%9A%E6%8D%B2%E8%85%B9%EF%BC%8C%E8%84%96%E5%AD%90%E9%82%84%E6%98%AF%E5%BE%88%E9%85%B8%EF%BC%8C%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\" title=\"Q4\uff1a\u4e0d\u7ba1\u600e\u9ebc\u505a\u6372\u8179\uff0c\u8116\u5b50\u9084\u662f\u5f88\u9178\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f\">Q4\uff1a\u4e0d\u7ba1\u600e\u9ebc\u505a\u6372\u8179\uff0c\u8116\u5b50\u9084\u662f\u5f88\u9178\uff0c\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-20\" href=\"https:\/\/physicfit.com\/crunches\/#%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-21\" href=\"https:\/\/physicfit.com\/crunches\/#%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-22\" href=\"https:\/\/physicfit.com\/crunches\/#%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-23\" href=\"https:\/\/physicfit.com\/crunches\/#%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-24\" href=\"https:\/\/physicfit.com\/crunches\/#%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-25\" href=\"https:\/\/physicfit.com\/crunches\/#%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%E6%8D%B2%E8%85%B9%EF%BC%9F%E5%8F%AF%E4%BB%A5%E7%B7%B4%E5%88%B0%E5%93%AA%E4%BA%9B%E8%82%8C%E7%BE%A4%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u6372\u8179\uff1f\u53ef\u4ee5\u7df4\u5230\u54ea\u4e9b\u808c\u7fa4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u8179.jpg\" alt=\"\u6372\u8179 \u8a13\u7df4\u808c\u7fa4\" class=\"wp-image-6370\" width=\"429\" height=\"241\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u8179.jpg 595w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u8179-300x169.jpg 300w\" sizes=\"(max-width: 429px) 100vw, 429px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E5%8D%B7%E8%85%B9\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u6372\u8179\">\u6372\u8179<\/a><\/strong>\uff0c<strong>Crunches<\/strong>\uff0c\u5f92\u624b\u5c31\u80fd\u9032\u884c\u7684\u8d85\u9ad8CP\u503c\u8179\u808c\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u70ba\u4e0d\u9700\u8981\u4efb\u4f55\u5668\u6750\u3001\u96a8\u6642\u96a8\u5730\u90fd\u80fd\u7df4\u7fd2\uff0c\u56e0\u6b64\u5ee3\u53d7\u5927\u5bb6\u6b61\u8fce<\/p>\n\n\n\n<p>\u300c\u6372\u8179\u300d\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u6372\u52d5\u4f60\u7684\u8179\u90e8\uff0c\u56e0\u70ba\u65b9\u5411\u5f0f\u5448\u4e00\u76f4\u7dda\u7684\uff0c\u4e3b\u8981\u8a13\u7df4\u90e8\u4f4d\u70ba\u300c\u8179\u76f4\u808c\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><span class=\"has-inline-color has-vivid-red-color\"><strong>\u203b \u5fd8\u8a18\u8179\u808c\u6709\u54ea\u4e9b\u5c0f\u808c\u7fa4\u3001\u5982\u4f55\u6392\u5217\u7684\u8a71\uff0c\u8d95\u7dca\u8907\u7fd2\u4e00\u4e0b \ud83d\udc49 <a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\u3011\">\u3010\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\u3011<\/a><\/strong><\/span><\/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_%E7%B7%B4%E6%8D%B2%E8%85%B9%E6%9C%89%E5%93%AA%E4%BA%9B%E5%A5%BD%E8%99%95%EF%BC%9F%E9%81%A9%E5%90%88%E8%AA%B0%EF%BC%9F\"><\/span><strong>2. \u7df4\u6372\u8179\u6709\u54ea\u4e9b\u597d\u8655\uff1f\u9069\u5408\u8ab0\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\/03\/\u597d\u8655-\u6372\u8179.jpg\" alt=\"\u3010\u6372\u8179\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u907f\u514d\u9838\u90e8\u3001\u4e0b\u80cc\u9178\u75db\uff1f\uff15\u6b65\u9a5f\u5e36\u4f60\u627e\u56de\u8179\u808c\u611f\u53d7\u5ea6\" class=\"wp-image-6371\" width=\"431\" height=\"269\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u597d\u8655-\u6372\u8179.jpg 528w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u597d\u8655-\u6372\u8179-300x188.jpg 300w\" sizes=\"(max-width: 431px) 100vw, 431px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u81f3\u65bc\u505a\u6372\u8179\u5230\u5e95\u6709\u54ea\u4e9b\u597d\u8655\u5462\uff1f\u70ba\u4ec0\u9ebc\u6211\u8981\u7df4\u9019\u500b\u52d5\u4f5c\uff1f\u4ee5\u4e0b\uff15\u9ede\u544a\u8a34\u4f60\uff1a<\/p>\n\n\n\n<ul><li>\u65b9\u4fbf\u9032\u884c\uff0c\u4e0d\u9700\u8981\u4efb\u4f55\u5668\u6750<\/li><li>\u4e0a\u624b\u96e3\u5ea6\u4f4e\uff0c\u65b0\u624b\u4e5f\u53ef\u4ee5\u7df4\u7fd2<\/li><li>\u53ea\u9700\u89813\uff5e5\u5206\u9418\u5373\u53ef\u5b8c\u6210\u8a13\u7df4<\/li><li>\u5b78\u7fd2\u5982\u4f55\u6b63\u78ba\u7684\u8179\u808c\u767c\u529b\uff0c\u904b\u7528\u5728\u6240\u6709\u8a13\u7df4\u4e0a<\/li><li>\u9ad8\u6548\uff0c\u53ef\u8a13\u7df4\u5230\u8179\u808c\u9762\u7a4d\u6700\u5927\u7684\u90e8\u5206\u300c\u8179\u76f4\u808c\u300d<\/li><\/ul>\n\n\n\n<p>\u8ad6\u6240\u6709\u8179\u808c\u8a13\u7df4\u52d5\u4f5c\u4e2d\uff0cCP\u503c\u6700\u9ad8\u3001\u65b0\u624b\u6700\u5feb\u4e0a\u624b\u7684\uff0c\u7d55\u5c0d\u975e\u6372\u8179\u83ab\u5c6c\u4e86<\/p>\n\n\n\n<p>\u4e0d\u5149\u662f\u65b0\u624b\uff0c\u5c31\u7b97\u4f60\u7df4\u4e8610\u5e74\uff0c\u6372\u8179\u4f9d\u7136\u662f\u7df4\u8179\u808c\u7684\u5fc5\u5099\u52d5\u4f5c\u4e4b\u4e00\uff01<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u5728\u7db2\u8def\u4e0a\u770b\u5230\uff1a\u300c\u7df4\u6372\u8179\u53ef\u4ee5\u5e6b\u52a9\u71c3\u8102\u3001\u6e1b\u80a5\u300d\uff0c\u4f46\u6211\u8a8d\u70ba\u9019\u500b\u8aaa\u6cd5\u5176\u5be6\u4e0d\u592a\u53ef\u4fe1<\/p>\n\n\n\n<p>\u5c31\u50cf\u6240\u6709\u8a13\u7df4\u4e00\u6a23\uff0c\u4f60\u90fd\u80fd\u7528\u4f86\u6e1b\u80a5\uff0c\u4f46\u504f\u504f\u8179\u808c\u53c8\u5c6c\u65bc\u4eba\u9ad4\u4e2d\u8f03\u5c0f\u7684\u808c\u7fa4\uff0c\u56e0\u6b64\u71c3\u8102\u6548\u679c\u5176\u5be6\u975e\u5e38\u6709\u9650<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%8D%B2%E8%85%B9_vs_%E4%BB%B0%E8%87%A5%E8%B5%B7%E5%9D%90%EF%BC%8C%E5%B7%AE%E5%88%A5%E5%9C%A8%E5%93%AA%E8%A3%A1%EF%BC%9F\"><\/span><strong>3. \u6372\u8179 vs \u4ef0\u81e5\u8d77\u5750\uff0c\u5dee\u5225\u5728\u54ea\u88e1\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\/03\/\u6372\u8179vs.jpg\" alt=\"\u6372\u8179 vs \u4ef0\u81e5\u8d77\u5750\" class=\"wp-image-6372\" width=\"521\" height=\"293\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u8179vs.jpg 563w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u8179vs-300x169.jpg 300w\" sizes=\"(max-width: 521px) 100vw, 521px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u70ba\u4e86\u8b93\u4f60\u66f4\u6e05\u695a\u7684\u4e86\u89e3\u7a76\u7adf\u6372\u8179\u3001\u4ef0\u81e5\u8d77\u5750\u6709\u4ec0\u9ebc\u5dee\u5225\uff0c\u4ee5\u4e0b\u6574\u7406\u4e86\u8868\u683c\u8b93\u4f60\u76f4\u63a5\u9032\u884c\u5c0d\u7167 \u2193<\/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>\u6372\u8179<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4ef0\u81e5\u8d77\u5750<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u80cc<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8cbc\u5e73\u5730\u9762<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u96e2\u958b\u5730\u9762<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u884c\u7a0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u77ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9577<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e0b\u80a2\u53c3\u8207<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u53c3\u8207\u56fa\u5b9a<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4f7f\u7528\u808c\u7fa4<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c11<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u591a (\u4e0b\u80cc)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u8179\u808c\u5b64\u7acb<\/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\">\u4e0b\u80cc\u58d3\u529b<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5927<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u5c0f<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u73fe\u5728\u7684\u4eba\u6703\u9019\u9ebc\u6392\u65a5\u4ef0\u81e5\u8d77\u5750\uff0c\u5d07\u5c1a\u6372\u8179\u5462\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u5c31\u662f\u56e0\u70ba\u6372\u8179\u7684\u8179\u808c\u5b64\u7acb\u6027\u8f03\u9ad8\uff0c\u5c31\u7df4\u8179\u808c\u9019\u4ef6\u4e8b\u4f86\u770b\uff0c\u5b83\u7684\u6548\u7387\u3001\u611f\u53d7\u5ea6\u4e00\u5b9a\u6703\u6bd4\u4ef0\u81e5\u8d77\u5750\u9ad8\u51fa\u8a31\u591a<\/p>\n\n\n\n<p>\u800c\u4e0b\u80cc\u8a13\u7df4\u9084\u6709\u975e\u5e38\u591a\u52d5\u4f5c\u53ef\u4ee5\u505a\uff0c\u4f8b\u5982\uff1a\u7f85\u99ac\u6905\u5c48\u4f38\u3001<strong><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u786c\u8209\">\u786c\u8209<\/a><\/strong>&#8230; \u5176\u5be6\u6c92\u6709\u5fc5\u8981\u900f\u904e\u4ef0\u81e5\u8d77\u5750\u4f86\u9806\u4fbf\u52a0\u5f37\u4e0b\u80cc<\/p>\n\n\n\n<p>\u5982\u6b64\u4e00\u4f86\u4fbf\u80fd\u89e3\u91cb\u5176\u4e2d\u539f\u56e0\u56c9\uff01\u5c24\u5176\u4e0b\u80cc\u75db\u53c8\u662f\u73fe\u4ee3\u4eba\u7684\u5e38\u898b\u75c5\u75db\u4e4b\u4e00\uff0c\u82e5\u80fd\u907f\u514d\u9019\u7a2e\u984d\u5916\u7684\u4e0b\u80cc\u58d3\u529b\uff0c\u80af\u5b9a\u662f\u512a\u9ede\u5927\u65bc\u7f3a\u9ede<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>(1) \u4ef0\u81e5\u8d77\u5750<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/sit-up-XQXPo5\" 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>(2) \u6372\u8179<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/crunch-oZnmQB\" 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>\u5f9e\u4e0a\u8ff0\u5f71\u7247\u5c0d\u6bd4\u4e2d\uff0c\u4f60\u53ef\u4ee5\u5f88\u660e\u986f\u5730\u770b\u5230\uff0c\u4ef0\u81e5\u8d77\u5750\u7684\u884c\u7a0b\u975e\u5e38\u9577\uff0c\u800c\u6372\u8179\u5247\u5c08\u6ce8\u5728\u8179\u808c\u6536\u7e2e\u4e0a<\/p>\n\n\n\n<p>\u9664\u975e\u903c\u4e0d\u5f97\u5df2\uff0c\u4f8b\u5982\uff1a\u5b78\u6821\u9ad4\u9069\u80fd\u3001\u6e2c\u9a57&#8230; \u5426\u5247\u500b\u4eba\u90fd\u4e0d\u592a\u5efa\u8b70\u9ad8\u6b21\u6578\u3001\u9ad8\u53cd\u8986\u7684\u7df4\u7fd2\u524d\u8005<\/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_%E6%8D%B2%E8%85%B9%EF%BC%95%E6%AD%A5%E9%A9%9F%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>4. \u6372\u8179\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>\u6b63\u5411<\/strong>\u6372\u8179\u7684\u6559\u5b78\u4e0a\uff0c\u4e3b\u8981\u67095\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u627e\u5230\u5408\u9069\u7684\u8edf\u588a\u3001\u5730\u588a<\/strong><\/li><li><strong>\u52d5\u4f5c\u958b\u59cb\u524d\uff0c\u5148\u78ba\u4fdd\u6574\u500b\u8eab\u9ad4\u90fd\u662f\u8cbc\u5e73\u5730\u9762\u7684<\/strong><\/li><li><strong>\u624b\u90e8\u64fa\u653e\u65bc\u982d\u90e8\u5169\u5074 or \u982d\u90e8\u5f8c\u65b9\uff0c\u4f46\u907f\u514d\u624b\u90e8\u501f\u529b<\/strong><\/li><li><strong>\u5148\u9032\u884c\u4e00\u4e0b\u7684\u8179\u808c\u7b49\u9577\u6536\u7e2e\uff0c\u518d\u6372\u52d5\u8179\u90e8<\/strong><\/li><li><strong>\u9806\u8457\u810a\u690e\uff0c\u60f3\u50cf\u81ea\u5df1\u7684\u8eab\u9ad4\u662f\u4e00\u7bc0\u4e00\u7bc0\u8d77\u4f86\u7684<\/strong><\/li><\/ol>\n\n\n\n<p> \u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E6%89%BE%E5%B0%8B%E5%90%88%E9%81%A9%E7%9A%84%E8%BB%9F%E5%A2%8A%E3%80%81%E5%9C%B0%E5%A2%8A\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u627e\u5c0b\u5408\u9069\u7684\u8edf\u588a\u3001\u5730\u588a<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81791.jpg\" alt=\"\u6372\u8179 \u6b65\u9a5f1\" class=\"wp-image-6374\" width=\"504\" height=\"284\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81791.jpg 614w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81791-300x169.jpg 300w\" sizes=\"(max-width: 504px) 100vw, 504px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u96d6\u7136\u4f60\u4e5f\u53ef\u4ee5\u76f4\u63a5\u5728\u5730\u4e0a\u505a\u6372\u8179\uff0c\u4f46\u500b\u4eba\u8a66\u904e\u7684\u7d93\u9a57\u662f\u300c\u80cc\u6703\u975e\u5e38\u75db\u300d<\/p>\n\n\n\n<p>\u9664\u975e\u903c\u4e0d\u5f97\u5df2\uff0c\u4e0d\u7136\u90fd\u5efa\u8b70\u5e95\u4e0b\u9084\u662f\u8216\u500b\u8edf\u588a\u3001\u745c\u73c8\u588a\uff0c\u540c\u6642\u907f\u514d\u8863\u670d\u76f4\u63a5\u63a5\u89f8\u5730\u9762\u9ad2\u6c59<\/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_%E9%A0%90%E5%82%99%E5%A7%BF%E5%8B%A2%EF%BC%8C%E8%BA%AB%E9%AB%94%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BA%BA%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u9810\u5099\u59ff\u52e2\uff0c\u8eab\u9ad4\u8a72\u600e\u9ebc\u8eba\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81792.jpg\" alt=\"\u6372\u8179 \u6b65\u9a5f2\" class=\"wp-image-6375\" width=\"669\" height=\"209\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81792.jpg 883w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81792-300x94.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81792-768x241.jpg 768w\" sizes=\"(max-width: 669px) 100vw, 669px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6372\u8179\u7576\u4e2d\u6709\u4e00\u500b\u975e\u5e38\u91cd\u8981\u7684\u9ede\uff01\u90a3\u5c31\u662f\u300c\u80cc\u90e8\u76e1\u53ef\u80fd\u5168\u7a0b\u4fdd\u6301\u8cbc\u5e73\u5730\u9762\u300d\uff0c\u624d\u80fd\u907f\u514d\u4e0b\u80cc\u904e\u5ea6\u4ee3\u511f<\/p>\n\n\n\n<p>\u800c\u63a7\u5236\u80cc\u90e8\u4f4d\u7f6e\u7684\uff0c\u6b63\u662f\u4f60\u7684<strong>\u810a\u690e<\/strong>\uff0c\u5f9e\u8116\u5b50 \u2192 \u80cc \u2192 \u81c0\u90e8\uff0c\u5168\u90e8\u90fd\u7531\u4e00\u689d\u810a\u690e\u6240\u4e32\u9023<\/p>\n\n\n\n<p>\u6703\u5f71\u97ff\u5230\u4e0b\u80cc\u7684\uff0c\u9664\u4e86\u80cc\u672c\u8eab\u4ee5\u5916\uff0c\u9084\u5305\u542b\u4e86\u81c0\u90e8\uff0c\u9019\u6642\u5e73\u5e38\u5927\u5bb6\u6700\u8a0e\u53ad\u7684\u300c\u5713\u80cc\u300d\u52d5\u4f5c\u5c31\u6d3e\u4e0a\u7528\u5834\u4e86<\/p>\n\n\n\n<p>\u70ba\u4e86\u9054\u5230\u9019\u500b\u72c0\u614b\uff0c\u4f60\u662f\u5fc5\u5f97\u5c07\u81ea\u5df1\u7684\u9aa8\u76c6\u62ac\u8d77\uff0c\u85c9\u7531<strong>\u5c48\u819d<\/strong>\u3001<strong>\u62ac\u9ad8\u8173<\/strong>\u7684\u65b9\u5f0f\u53ef\u4ee5\u9806\u5229\u505a\u5230\uff0c\u56e0\u6b64\u5efa\u8b70\u4f7f\u7528\u4e0a\u5716\u9019\u5169\u7a2e\u6372\u8179\u9810\u5099\u59ff\u52e2<\/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\/03\/\u6372\u81793.jpg\" alt=\"\u6372\u8179 \u9810\u5099\u59ff\u52e2\" class=\"wp-image-6376\" width=\"441\" height=\"209\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81793.jpg 688w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81793-300x142.jpg 300w\" sizes=\"(max-width: 441px) 100vw, 441px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u57fa\u672c\u4e0a\u628a\u6574\u500b\u80cc\u90e8\u5e73\u8cbc\u5728\u5730\u4e0a\uff0c\u4f60\u7684\u6372\u8179\u52d5\u4f5c\u5c31\u505a\u5c0d80\uff05\u4e86\uff0c\u5269\u4e0b\u5c31\u662f\u5c48\u819d\uff0c\u4f7f\u9aa8\u76c6\u62ac\u8d77<\/p>\n\n\n\n<p>\u8996\u7dda\u7684\u90e8\u5206\uff0c\u53ef\u4ee5\u653e\u5728\u659c\u4e0a\u65b9\u4f4d\u7f6e\uff0c\u4f7f\u81ea\u5df1\u7684\u9838\u690e\u5448\u73fe\u6700\u81ea\u7136\u7684\u72c0\u614b\uff0c\u907f\u514d\u8116\u5b50\u904e\u5ea6\u7528\u529b\u652f\u6490<\/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_%E6%89%8B%E8%A9%B2%E6%94%BE%E5%93%AA%E8%A3%A1%EF%BC%9F%E9%A0%AD%E5%BE%8C%E9%9D%A2%E5%97%8E%EF%BC%9F%E9%82%84%E6%98%AF%E8%84%96%E5%AD%90%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u624b\u8a72\u653e\u54ea\u88e1\uff1f\u982d\u5f8c\u9762\u55ce\uff1f\u9084\u662f\u8116\u5b50\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81794.jpg\" alt=\"\u6372\u8179 \u6b65\u9a5f3\" class=\"wp-image-6377\" width=\"443\" height=\"269\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81794.jpg 541w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81794-300x182.jpg 300w\" sizes=\"(max-width: 443px) 100vw, 443px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u95dc\u65bc\u5728\u505a\u6372\u8179\u6642\u300c\u624b\u90e8\u64fa\u653e\u4f4d\u7f6e\u300d\u4e5f\u662f\u5099\u53d7\u722d\u8b70\u7684\u8a71\u984c\uff0c\u5230\u5e95\u8a72\u653e\u5728\u8033\u591a\u5169\u5074\uff1f\u9084\u662f\u62b1\u8457\u982d\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u6211\u8a8d\u70ba\u6c92\u6709\u4e00\u5b9a\u7684\u7b54\u6848\uff0c\u6709\u4e9b\u4eba\u7fd2\u6163\u5c07\u96d9\u624b\u5411\u524d\u4f38\u76f4\u65bc\u96d9\u817f\u4e4b\u9593\uff0c\u6709\u4e9b\u4eba\u559c\u6b61\u653e\u5728\u8033\u6735\u5169\u5074<\/p>\n\n\n\n<p>\u800c\u6211\u500b\u4eba\u5247\u6703\u300c\u5c07\u624b\u653e\u5728\u8033\u591a\u5169\u5074\u300d\uff0c\u56e0\u70ba\u5c0d\u6211\u4f86\u8aaa\uff0c\u9019\u6a23\u80fd\u6700\u5c08\u6ce8\u65bc\u8179\u808c\u7684\u6536\u7e2e\u4e0a<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u554f\uff1a\u4e0d\u7ba1\u600e\u9ebc\u505a\u6372\u8179\u9084\u662f\u8116\u5b50\u9178\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f\u6709\u53ef\u80fd\u662f\u4f60\u7684\u8116\u5b50\u5e73\u5e38\u5c31\u975e\u5e38\u7dca\u7e43\uff0c\u6216\u662f\u982d\u90e8\u904e\u65bc\u5f8c\u4ef0\uff0c\u5c0e\u81f4\u9838\u690e\u58d3\u529b\u904e\u5927<\/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 \u6211\u4e0d\u6392\u65a5\u5c07\u624b\u74b0\u62b1\u5728\u8116\u5b50\u5f8c\u65b9\uff0c\u4f46\u524d\u63d0\u662f\u4f60\u4e0d\u80fd\u6273\u52d5\u8116\u5b50\u4f86\u4ee3\u66ff\u8179\u808c\u767c\u529b\uff0c\u800c\u662f\u55ae\u7d14\u7684\u8b93\u9838\u90e8\u8212\u9069\u4e00\u9ede<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E6%8D%B2%E8%85%B9%E6%99%82%EF%BC%8C%E8%A9%B2%E5%A6%82%E4%BD%95%E6%AD%A3%E7%A2%BA%E5%95%9F%E5%8B%95%E8%85%B9%E8%82%8C%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u6372\u8179\u6642\uff0c\u8a72\u5982\u4f55\u6b63\u78ba\u555f\u52d5\u8179\u808c\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u500b\u6b65\u9a5f\u975e\u5e38\u95dc\u9375\uff0c\u5373\u4f7f\u4f60\u628a\u524d\u9762\u7684\u9810\u5099\u59ff\u52e2\u505a\u597d\uff0c\u4ecd\u7136\u4e0d\u5c11\u4eba\u53cd\u61c9\u81ea\u5df1\u611f\u89ba\u4e0d\u5230\u8179\u808c\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u5148\u7d66\u4f60\u770b\u770b\u5169\u7a2e\u6b63\u78ba\uff0c\u4f46\u4e0d\u540c\u7248\u672c\u7684\u6372\u8179\u52d5\u4f5c \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>(1) \u4e00\u822c\u5e38\u898b\u6372\u8179<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/k2jgnE\" 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>(2) \u9032\u968e\u7248\u6372\u8179<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/z64Ajm\" 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\u3000<\/p>\n\n\n\n<p>\u6bd4\u8f03\u5169\u7a2e\u4e0d\u540c\u7684\u6372\u8179\uff0c\u4e00\u6a23\u90fd\u662f\u6b63\u5411\u6372\u8179\uff0c\u4f46\u4f60\u6709\u767c\u73fe\u5f8c\u8005\u505a\u8d77\u4f86<strong>\u66f4\u52a0\u5403\u529b<\/strong>\u55ce\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u8179\u808c\u8a13\u7df4\u4e00\u76f4\u5230\u73fe\u5728\uff0c\u5f9e\u4e00\u958b\u59cb\u7684\u55ae\u7d14\u6372\u52d5\u8eab\u9ad4\uff0c\u5230\u6162\u6162\u80fd\u638c\u63e1\u81ea\u5df1\u7684\u8179\u808c\u767c\u529b\u5f8c\uff0c\u6211\u4e5f\u90fd\u662f\u50be\u5411\u65bc\u5f8c\u8005\u7684\u64cd\u7df4<\/p>\n\n\n\n<p>\u79d8\u8a23\u662f\uff1a\u300c<strong>\u5148\u9032\u884c\u4e00\u6b21\u7b49\u9577\u6536\u7e2e\u7684\u8179\u808c\u6536\u7dca\uff0c\u518d\u6372\u52d5\u8179\u808c<\/strong>\u300d\uff0c\u591a\u4e00\u500b\u6b65\u9a5f\u537b\u53ef\u4ee5\u70ba\u4f60\u5e36\u4f86\u622a\u7136\u4e0d\u540c\u7684\u611f\u53d7<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u521d\u5b78\u8005\u5229\u7528\u9019\u500b\u65b9\u6cd5\uff0c\u4e00\u958b\u59cb\u6b21\u6578\u4e00\u5b9a\u4e0d\u6703\u50cf\u4e4b\u524d\u9019\u9ebc\u591a\uff0c\u4f46\u6bd4\u8d77\u6578\u91cf\uff0c\u4f60\u66f4\u9700\u8981<strong>\u9ad8\u54c1\u8cea<\/strong>\u7684\u6372\u8179\u8a13\u7df4<\/p>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E8%A9%B2%E5%A6%82%E4%BD%95%E5%AE%8C%E6%88%90%E4%B8%80%E4%B8%8B%E6%AD%A3%E7%A2%BA%E7%9A%84%E6%8D%B2%E8%85%B9%EF%BC%9F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u8a72\u5982\u4f55\u5b8c\u6210\u4e00\u4e0b\u6b63\u78ba\u7684\u6372\u8179\uff1f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81795.jpg\" alt=\"\u6372\u8179 \u6b65\u9a5f5\" class=\"wp-image-6379\" width=\"302\" height=\"282\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81795.jpg 339w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u81795-300x281.jpg 300w\" sizes=\"(max-width: 302px) 100vw, 302px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u628a\u81ea\u5df1\u7684\u8eab\u9ad4\u60f3\u6210\u662f\u4e00\u7bc0\u4e00\u7bc0\u7684\uff0c\u5c31\u50cf\u810a\u690e\u4e00\u6a23\uff0c\u96d6\u7136\u4f60\u770b\u4e0d\u898b\u3001\u6478\u4e0d\u5230\uff0c\u4f46\u53ef\u4ee5\u900f\u904e\u60f3\u50cf\u529b\u4f86\u9054\u6210<\/p>\n\n\n\n<p>\u800c\u6372\u8179\u7684\u52d5\u4f5c\u6a21\u5f0f\u5c31\u662f\u76f8\u540c\u9053\u7406\uff0c\u60f3\u50cf\u300c<strong>\u81ea\u5df1\u7684\u8eab\u9ad4\u662f\u4e00\u7bc0\u4e00\u7bc0\u7684\u88ab\u62ac\u8d77\u4f86<\/strong>\u300d\uff0c\u5f9e\u4e0a\u80cc \u2192 \u4e2d\u80cc \u2192 \u4e2d\u4e0b\u80cc<\/p>\n\n\n\n<p>\u56de\u653e\u6642\uff0c\u5c31\u5f9e\u76f8\u53cd\u65b9\u5411\uff1a\u4e2d\u4e0b\u80cc \u2192 \u4e2d\u80cc \u2192 \u4e0a\u80cc\u4e00\u7bc0\u4e00\u7bc0\u7684\u653e\u56de\u53bb\uff0c\u5982\u6b64\u4e00\u4f86\u4e0d\u50c5\u80fd\u4fdd\u6301\u8179\u808c\u5f35\u529b\uff0c\u9084\u80fd\u907f\u514d\u4e0b\u80cc\u4ee3\u511f<\/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\/MZKglm\" 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>\u81f3\u65bc\u8a72\u600e\u9ebc\u505a\u5230\u6b63\u78ba\u6372\u8179\u52d5\u4f5c\u5462\uff1f\u6c92\u932f\uff0c\u5c31\u5982\u540c\u5f80\u5e38\u4e00\u6a23\uff0c<strong>\u901f\u5ea6\u653e\u6162<\/strong>\u4f86\u611f\u53d7\u8179\u808c\u6536\u7e2e\u3001\u62c9\u4f38\u7684\u6bcf\u4e00\u6b65<\/p>\n\n\n\n<p>\u5343\u842c\u4e0d\u8981\u6025\u65bc\u505a\u5b8c\u81ea\u5df1\u539f\u5148\u8a2d\u5b9a\u7684\u90a315\u300120\u4e0b\u6372\u8179\uff0c\u800c\u5009\u4fc3\u5b8c\u6210\u52d5\u4f5c\uff0c\u9019\u6a23\u53cd\u800c\u6703\u8b93\u8179\u90e8\u6536\u7e2e\u4e0d\u5230\u4f4d<\/p>\n\n\n\n<p>\u518d\u6b21\u5f37\u8abf\u300c<strong>\u4f60\u9700\u8981\u7684\u662f\u9ad8\u54c1\u8cea\u8179\u808c\u8a13\u7df4\uff0c\u800c\u4e0d\u662f\u7121\u9650\u8ffd\u6c42\u6b21\u6578\u3001\u7d44\u6578<\/strong>\u300d\uff0c\u660e\u767d\u9019\u4e00\u9ede\u80fd\u5e6b\u52a9\u4f60\u96e2\u516d\u584a\u8179\u808c\u66f4\u8fd1<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%8D%B2%E8%85%B9%E5%B0%8F%E6%8A%80%E5%B7%A7%EF%BC%9A%E8%85%B9%E9%83%A8%E5%90%91%E5%85%A7%E6%8D%B2%E5%8B%95%EF%BC%8C%E8%80%8C%E9%9D%9E%E5%90%91%E4%B8%8A\"><\/span><strong>5. \u6372\u8179\u5c0f\u6280\u5de7\uff1a\u8179\u90e8\u5411\u5167\u6372\u52d5\uff0c\u800c\u975e\u5411\u4e0a<\/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\/03\/\u6372\u8179\u6280\u5de7.jpg\" alt=\"\u6372\u8179\u5c0f\u6280\u5de7\" class=\"wp-image-6381\" width=\"576\" height=\"211\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u8179\u6280\u5de7.jpg 749w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u6372\u8179\u6280\u5de7-300x110.jpg 300w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u540c\u6a23\u90fd\u662f\u5728\u505a\u6372\u8179\uff0c\u4f46\u300c<strong>\u5ff5\u52d5\u4e00\u81f4<\/strong>\u300d\u4e5f\u64cd\u63a7\u8457\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u4e0a\u770b\u4f3c\u76f8\u540c\uff0c\u505a\u6cd5\u537b\u5b8c\u5168\u4e0d\u540c<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u5728\u505a\u52d5\u4f5c\u6642\uff0c\u90fd\u6703\u60f3\u8457\u8981\u5c07\u8eab\u9ad4\u50cf\u4e0a\u62ac\u52d5\uff0c\u7684\u78ba\uff0c\u5411\u4e0a\u62ac\u52d5\u8eab\u9ad4\u78ba\u5be6\u53ef\u4ee5\u5e36\u52d5\u5230\u8179\u808c\u767c\u529b\uff0c\u4f46\u4e0d\u662f\u5f88\u7cbe\u78ba<\/p>\n\n\n\n<p>\u7576\u4f60\u5b78\u8457\u63a7\u5236\u3001\u6539\u8b8a\u60f3\u6cd5\u6642\uff0c\u5c07<s>\u5411\u4e0a\u62ac\u52d5<\/s>\u6539\u6210<strong>\u5411\u5167\u6372\u52d5<\/strong>\uff0c\u4e0b\u8179\u5411\u4e2d\u9593\u6372\u52d5\u3001\u4e0a\u8179\u5411\u4e2d\u9593\u6372\u52d5\uff0c\u5f7c\u6b64\u7684\u7d42\u9ede\u5c31\u662f\u809a\u5b50\u4e2d\u9593<\/p>\n\n\n\n<p>\u76f8\u4fe1\u6211\uff0c\u9019\u500b\u5c0f\u6280\u5de7\u4e0d\u53ea\u9069\u7528\u65bc\u6372\u8179\u8a13\u7df4\uff0c\u4efb\u4f55\u8179\u808c\u52d5\u4f5c\u90fd\u80fd\u5957\u7528\uff0c\u4e0b\u6b21\u4e0d\u59a8\u7df4\u7fd2\u770b\u770b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E6%8D%B2%E8%85%B9%EF%BC%93%E5%80%8B%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4\"><\/span><strong>6. \u6372\u8179\uff13\u500b\u5e38\u898b\u932f\u8aa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u611f\u89ba\u5728\u505a\u6372\u8179\u6642\uff0c\u8116\u5b50\u50f5\u786c\u3001\u9178\u75db\uff1f\u4e0b\u80cc\u6436\u8d70\u8179\u808c\u7684\u611f\u53d7\u5ea6\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u7d71\u6574\u4e863\u500b\u6700\u5e38\u898b\u7684\u6372\u8179\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_%E7%94%A8%E7%88%86%E7%99%BC%E5%8A%9B%E5%81%9A\"><\/span><strong>\u2776 \u7528\u7206\u767c\u529b\u505a<\/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\/pZoKAQ\" 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>\u6709\u53ef\u80fd\u662f\u60f3\u8d95\u5feb\u628a\u4e00\u7d44\u6372\u8179\u505a\u5b8c\uff0c\u4ea6\u6216\u662f\u60f3\u8981\u900f\u904e\u5feb\u901f\u6536\u7e2e\u8179\u90e8\u4f86\u9054\u5230\u8179\u808c\u7684\u7dca\u7e43\u611f&#8230; \u5404\u7a2e\u539f\u56e0<\/p>\n\n\n\n<p>\u4f46\u500b\u4eba\u5176\u5be6\u4e0d\u592a\u5efa\u8b70\u9019\u6a23\u505a\uff0c\u4f60\u7684\u8116\u5b50\u3001\u4e0b\u80cc\u5f88\u6709\u53ef\u80fd\u5728\u9019\u500b\u5feb\u901f\u6536\u7e2e\u7684\u904e\u7a0b\u4e2d\uff0c\u7522\u751f\u5927\u5e45\u5ea6\u7684\u9707\u52d5\u3001\u53cd\u5f48<\/p>\n\n\n\n<p>\u4e45\u4e86\u4fbf\u6703\u7522\u751f\u6211\u5011\u6240\u8b02\u7684\u300c\u8116\u5b50\u9178\u300d\u3001\u300c\u4e0b\u80cc\u75db\u300d\u7684\u554f\u984c\uff01\u4e0d\u8981\u4f7f\u7528\u7206\u767c\u529b\uff0c\u597d\u597d\u63a7\u5236\u8eab\u9ad4\u505a\u597d\u6bcf\u4e00\u4e0b\u6372\u8179\u624d\u662f\u95dc\u9375<\/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_%E7%94%A8%E6%89%8B%E6%89%B3%E5%8B%95%E8%BA%AB%E9%AB%94\"><\/span><strong>\u2777 \u7528\u624b\u6273\u52d5\u8eab\u9ad4<\/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\/J8KAmJ\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u4f60\u5728\u505a\u6372\u8179\u7684\u6642\u5019\uff0c\u8116\u5b50\u6703\u6709\u9ede\u9178\uff0c\u9019\u662f\u6b63\u5e38\u7684\uff01\u7562\u7adf\u4e0d\u7ba1\u4f60\u600e\u9ebc\u63a7\u5236\u5b83\uff0c\u4f60\u7684\u9838\u90e8\u52e2\u5fc5\u9084\u662f\u5f97\u505a\u4e00\u500b\u7a69\u56fa\u7684\u89d2\u8272<\/p>\n\n\n\n<p>\u4f46\u96d9\u624b\u653e\u5728\u982d\u90e8\u5f8c\u65b9\uff0c\u76ee\u7684\u53ea\u662f\u8981\u8b93\u4f60\u7684\u8116\u5b50\u53ef\u4ee5\u7a0d\u5fae\u8212\u7de9\u800c\u5df2\uff0c\u4e26\u4e0d\u662f\u8981\u53bb\u6273\u52d5\u5b83\uff0c\u53d6\u4ee3\u8179\u808c\u6372\u52d5\u7684\u529b\u91cf<\/p>\n\n\n\n<p>\u8a66\u8457\u4e0d\u8981\u8b93\u5176\u4ed6\u808c\u7fa4\u7684\u529b\u91cf\u53c3\u8207\u592a\u591a\uff0c\u628a\u91cd\u9ede\u653e\u5728\u8179\u808c\u7684\u6536\u7e2e\u3001\u62c9\u4f38\u4e0a\uff0c\u4e5f\u662f\u5e6b\u52a9\u4f60\u63d0\u5347\u6372\u8179\u611f\u53d7\u5ea6\u7684\u8981\u9ede\u4e4b\u4e00<\/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%E5%9C%B0%E9%9D%A2\"><\/span><strong>\u2778 \u4e0b\u80cc\u96e2\u958b\u5730\u9762<\/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\/16pqRV\" 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>\u4e4d\u770b\u4e4b\u4e0b\u597d\u50cf\u6c92\u554f\u984c\uff0c\u6bcf\u4e00\u4e0b\u6372\u8179\u90fd\u91cd\u65b0\u555f\u52d5\u3001\u6536\u7dca\uff0c\u9019\u6a23\u6709\u54ea\u88e1\u4e0d\u5c0d\u55ce\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u5f88\u591a\u4eba\u53cd\u61c9\uff1a\u300c\u6372\u8179\u4e0b\u80cc\u9178\u300d\u7684\u554f\u984c\uff0c\u5c31\u662f\u9019\u6a23\u9020\u6210\u7684<\/p>\n\n\n\n<p>\u8868\u9762\u4e0a\u770b\u8d77\u4f86\u4f3c\u4e4e\u662f\u5c07\u6372\u8179\u884c\u7a0b\u6700\u5927\u5316\uff0c\u4f46\u4f60\u7684\u4e0b\u80cc\u540c\u6642\u4e5f\u5728\u7d93\u6b77\u6536\u7e2e\u3001\u62c9\u4f38\u7684\u904e\u7a0b<\/p>\n\n\n\n<p>\u8a18\u4f4f\uff01\u4e0d\u8ad6\u4f60\u60f3\u600e\u9ebc\u505a\uff0c\u90fd\u8981\u76e1\u53ef\u80fd\u5730\u5c07\u4e0b\u80cc\u8cbc\u5e73\u5730\u9762\uff0c\u9632\u6b62\u611f\u53d7\u5ea6\u88ab\u6436\u8d70<\/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_%E6%8D%B2%E8%85%B9%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_%E2%80%93_FAQ\"><\/span><strong>7. \u6372\u8179\u5e38\u898b\u554f\u984c &#8211; FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback.png\" alt=\"\" class=\"wp-image-916\" width=\"129\" height=\"129\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback-150x150.png 150w\" sizes=\"(max-width: 129px) 100vw, 129px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E6%8D%B2%E8%85%B9%E6%9C%89%E9%80%99%E9%BA%BC%E5%A4%9A%E8%AE%8A%E5%8C%96%E5%BC%8F%EF%BC%8C%E6%88%91%E8%A9%B2%E7%B7%B4%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span><strong>Q1\uff1a\u6372\u8179\u6709\u9019\u9ebc\u591a\u8b8a\u5316\u5f0f\uff0c\u6211\u8a72\u7df4\u54ea\u4e9b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u53ef\u80fd\u5728\u7db2\u8def\u4e0a\u770b\u904e\u6240\u8b02\u7684\u55ae\u8eca\u5f0f\u3001\u62ac\u9ad8\u8173\u3001V\u578b\u6372\u8179&#8230; \u5404\u7a2e\u985e\u578b\u7684\u8b8a\u5316\u5f0f<\/p>\n\n\n\n<p>\u4eca\u5929\u4ee5\u4e00\u500b\u521d\u5b78\u8005\u800c\u8a00\uff0c\u6211\u8a8d\u70ba\u53ea\u8981\u5148\u628a\u4e00\u822c\u7684\u6b63\u5411\u6372\u8179\u7df4\u597d\u5c31\u597d\uff0c\u5176\u6b21\u518d\u6311\u6230\u53cd\u5411\u6372\u8179<\/p>\n\n\n\n<p>\u7b49\u4f60\u7df4\u5230\u5f8c\u671f\uff0c\u60f3\u5c0b\u6c42\u66f4\u591a\u4e0d\u540c\u7684\u8179\u808c\u8a13\u7df4\u6642\uff0c\u518d\u53bb\u8003\u616e\u90a3\u4e9b\u6bd4\u8f03\u96e3\u7684\u8b8a\u5316\u5f0f<\/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%E4%B8%80%E5%A4%A9%E8%A9%B2%E7%B7%B4%E5%B9%BE%E4%B8%8B%E3%80%81%E5%B9%BE%E7%B5%84%EF%BC%9F\"><\/span><strong>Q2\uff1a\u4e00\u5929\u8a72\u7df4\u5e7e\u4e0b\u3001\u5e7e\u7d44\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e00\u958b\u59cb\u53ef\u4ee5\u5148\u4ee5\u4e00\u7d448\uff5e10\u4e0b\u70ba\u76ee\u6a19\uff0c\u8996\u81ea\u8eab\u72c0\u6cc1\u6c7a\u5b9a\u8981\u505a3\u7d44\u62164\u7d44<\/p>\n\n\n\n<p>\u6301\u7e8c\u4e00\u500b\u6708\u5f8c\uff0c\u4f60\u7684\u8179\u808c\u808c\u529b\u3001\u808c\u8010\u529b\u90fd\u6703\u96a8\u4e4b\u6210\u9577\uff0c\u518d\u6162\u6162\u63d0\u5347\u5230\u4e00\u7d4410\uff5e12\u4e0b<\/p>\n\n\n\n<p>\u4e00\u76f4\u5230\u4f60\u80fd\u6a19\u6e96\u7684\u505a\u5b8c20\u4e0b\u6372\u8179\u6642\uff0c\u4fbf\u53ef\u4ee5\u958b\u59cb\u8003\u616e\u8ca0\u91cd\u3001\u6216\u52a0\u5165\u66f4\u591a\u8b8a\u5316\u5f0f\u9032\u53bb<\/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%E7%B7%B4%E8%85%B9%E8%82%8C%E5%8F%AF%E4%BB%A5%E5%8F%AA%E5%81%9A%E6%8D%B2%E8%85%B9%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a\u7df4\u8179\u808c\u53ef\u4ee5\u53ea\u505a\u6372\u8179\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80af\u5b9a\u53ef\u4ee5\u7684\uff01\u5176\u5be6\u4f60\u4e0d\u9700\u8981\u5f88\u591a\u5f88\u82b1\u4fcf\u7684\u52d5\u4f5c\uff0c\u5229\u7528\u6372\u8179\u597d\u597d\u6536\u7e2e\u4f60\u7684\u8179\u808c<\/p>\n\n\n\n<p>\u914d\u5408\u98f2\u98df\u63a7\u5236\u3001\u6162\u6162\u964d\u4f4e\u9ad4\u8102\uff0c\u534a\u5e74\u5f8c\u4f60\u4e00\u6a23\u53ef\u4ee5\u64c1\u6709\u8ff7\u4eba\u7684\u516d\u584a\u808c\u7dda\u689d<\/p>\n\n\n\n<p>\u6211\u500b\u4eba\u7df4\u8179\u808c\u53ea\u505a\u4e09\u500b\u52d5\u4f5c\uff1a\u6b63\u5411\u6372\u8179\u3001\u53cd\u5411\u6372\u8179\u3001\u8f49\u9ad4\uff0c\u8fd1\u5169\u5e74\u4f86\u4e00\u76f4\u90fd\u662f\u9019\u6a23<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E4%B8%8D%E7%AE%A1%E6%80%8E%E9%BA%BC%E5%81%9A%E6%8D%B2%E8%85%B9%EF%BC%8C%E8%84%96%E5%AD%90%E9%82%84%E6%98%AF%E5%BE%88%E9%85%B8%EF%BC%8C%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F\"><\/span><strong>Q4\uff1a\u4e0d\u7ba1\u600e\u9ebc\u505a\u6372\u8179\uff0c\u8116\u5b50\u9084\u662f\u5f88\u9178\uff0c\u8a72\u600e\u9ebc\u8fa6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u5df2\u7d93\u78ba\u5b9a\u81ea\u5df1\u7684\u59ff\u52e2\u90fd\u6c92\u554f\u984c\uff0c\u4e14\u982d\u90e8\u4e5f\u6c92\u6709\u904e\u5ea6\u5f8c\u4ef0\uff0c\u4f46\u8116\u5b50\u9084\u662f\u5f88\u9178<\/p>\n\n\n\n<p>\u6709\u53ef\u80fd\u662f\u4f60\u5e73\u5e38\u7684\u80a9\u9838\u5c31\u6bd4\u8f03\u7dca\uff0c\u9019\u8ddf\u5e73\u5e38\u751f\u6d3b\u7fd2\u6163\u3001\u5de5\u4f5c&#8230;\u90fd\u6709\u95dc<\/p>\n\n\n\n<p>\u5efa\u8b70\u9084\u662f\u53bb\u627e\u500b\u7269\u7406\u6cbb\u7642\u5e2b\u3001\u6309\u6469\u5e2b\u5e6b\u4f60\u7d13\u89e3\u4e00\u4e0b\u9838\u90e8\u7684\u554f\u984c\uff0c\u518d\u56de\u4f86\u7df4\u6372\u8179<\/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=\"%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 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the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u57282022\u5e74\uff0c\u76f8\u4fe1\u7d55\u5927\u591a\u6578\u7684\u4eba\u4e0d\u518d\u5929\u5929\u505a\u4ef0\u81e5\u8d77\u5750\uff0c\u53d6\u800c\u4ee3\u4e4b\u7684\u662f\u300c\u6372\u8179\u300d \u80fd\u66f4\u5c08\u6ce8\u5728\u8179\u808c\u6536\u7e2e\u4e0a\uff0c\u907f\u514d\u904e\u591a\u3001\u4e0d\u5fc5\u8981 &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/physicfit.com\/crunches\/\"> <span class=\"screen-reader-text\">\u3010\u6372\u8179\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5982\u4f55\u907f\u514d\u9838\u90e8\u3001\u4e0b\u80cc\u9178\u75db\uff1f\uff15\u6b65\u9a5f\u5e36\u4f60\u627e\u56de\u8179\u808c\u611f\u53d7\u5ea6<\/span> \u95b1\u8b80\u5168\u6587 &raquo;<\/a><\/p>\n<p><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><!-- AddThis Related Posts generic via 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