{"id":6153,"date":"2022-03-14T20:25:09","date_gmt":"2022-03-14T12:25:09","guid":{"rendered":"https:\/\/physicfit.com\/?p=6153"},"modified":"2023-08-20T11:06:04","modified_gmt":"2023-08-20T03:06:04","slug":"home-cardio","status":"publish","type":"post","link":"https:\/\/physicfit.com\/home-cardio\/","title":{"rendered":"\u30102023\u3011\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u63a8\u85a6\uff1a\u4e0d\u60f3\u5435\u5230\u9130\u5c45\uff0c\u53c8\u60f3\u5728\u5bb6\u6e1b\u80a5\uff1f\u8a66\u8a66\u9019\uff13\u7a2e\u5668\u6750"},"content":{"rendered":"\n<p>\u4e00\u822c\u7db2\u8def\u4e0a\u6240\u63a8\u85a6\u7684\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\uff0c\u5927\u591a\u90fd\u662f\u5f92\u624b\u3001\u539f\u5730\u8dd1\u8df3\u985e\u578b\u7684\uff0c\u70ba\u4e86\u4e0d\u5435\u5230\u9130\u5c45\uff0c\u4f60\u53ea\u80fd\u6311\u9078\u5176\u4e2d\u5e7e\u500b\u52d5\u4f5c\u4f86\u505a<\/p>\n\n\n\n<p>\u4f46\u504f\u504f\u9019\u4e9b\u8dd1\u8df3\u985e\u578b\u7684\u6709\u6c27\u904b\u52d5\u90fd\u662f\u300c\u5f37\u5ea6\u6bd4\u8f03\u9ad8\u7684\u300d\uff0c\u6368\u68c4\u9019\u4e9b\u4e0d\u5c31\u7b49\u65bc\u6368\u68c4\u4e86\u5f37\u5ea6\u55ce&#8230;<\/p>\n\n\n\n<p>\u65e2\u7136\u5f92\u624b\u904b\u52d5\u7684\u5f37\u5ea6\u53d7\u5230\u689d\u4ef6\u9650\u5236\uff0c\u4f55\u4e0d\u5617\u8a66\u770b\u770b\u52a0\u5165\u300c\u5668\u6750\u300d\u5462\uff1f\u65e2\u80fd\u589e\u52a0\u5f37\u5ea6\uff0c\u53c8\u4e0d\u6703\u5435\u5230\u6a13\u4e0b\u9130\u5c45<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u5feb\u4f86\u770b\u770b\u5230\u5e95\u662f\u54ea\uff13\u7a2e\u53ef\u4ee5\u5e6b\u52a9\u4f60\u5b8c\u6210\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u7684\u5668\u6750\u5427\uff01<\/p>\n\n\n\n<p>\u3000 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href=\"https:\/\/physicfit.com\/home-cardio\/#Q2%EF%BC%9A%E6%88%91%E5%8F%AF%E4%BB%A5%E8%87%AA%E5%89%B5%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E5%97%8E%EF%BC%9F\" title=\"Q2\uff1a\u6211\u53ef\u4ee5\u81ea\u5275\u6709\u6c27\u904b\u52d5\u55ce\uff1f\">Q2\uff1a\u6211\u53ef\u4ee5\u81ea\u5275\u6709\u6c27\u904b\u52d5\u55ce\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\/home-cardio\/#Q3%EF%BC%9A%E5%B1%85%E5%AE%B6%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E9%A0%BB%E7%8E%87%E8%A6%81%E5%A4%9A%E9%AB%98%EF%BC%9F\" title=\"Q3\uff1a\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u7684\u983b\u7387\u8981\u591a\u9ad8\uff1f\">Q3\uff1a\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u7684\u983b\u7387\u8981\u591a\u9ad8\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/home-cardio\/#%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-19\" href=\"https:\/\/physicfit.com\/home-cardio\/#%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-20\" href=\"https:\/\/physicfit.com\/home-cardio\/#%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-21\" href=\"https:\/\/physicfit.com\/home-cardio\/#%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-22\" href=\"https:\/\/physicfit.com\/home-cardio\/#%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-23\" href=\"https:\/\/physicfit.com\/home-cardio\/#%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=\"%E3%80%8C%E5%82%B3%E7%B5%B1%E3%80%8D%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E5%88%A9%E5%BC%8A\"><\/span><strong>\u300c\u50b3\u7d71\u300d\u6709\u6c27\u904b\u52d5\u7684\u5229\u5f0a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"134\" height=\"134\" 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: 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=\"%EF%BC%831_%E4%B8%8D%E7%94%A8%E8%8A%B1%E9%8C%A2%E3%80%81%E4%BE%BF%E5%AE%9C%E5%BF%AB%E9%80%9F\"><\/span><strong>\uff031 \u4e0d\u7528\u82b1\u9322\u3001\u4fbf\u5b9c\u5feb\u901f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4e00\u822c\u50b3\u7d71\u7684\u6709\u6c27\u904b\u52d5\uff0c\u4f8b\u5982\uff1a<strong><a href=\"https:\/\/physicfit.com\/burpee-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u6ce2\u6bd4\u8df3\">\u6ce2\u6bd4\u8df3<\/a><\/strong>\u3001\u958b\u5408\u8df3\u3001\u5065\u5eb7\u64cd\u3001HIIT&#8230; <\/p>\n\n\n\n<p>\u5927\u591a\u90fd\u6709\u8457\u4e0d\u7528\u9322\u3001\u514d\u8cbb\u3001\u5feb\u901f\u3001\u96a8\u6642\u96a8\u5730\u53ef\u4ee5\u9032\u884c\u7684\u512a\u52e2<\/p>\n\n\n\n<p>\u9019\u9ede\u6211\u4e5f\u540c\u610f\uff01\u7684\u78ba\u51fa\u9580\u5728\u5916\u53c8\u60f3\u505a\u9ede\u6709\u6c27\u904b\u52d5\uff0c\u9019\u4e9b\u52d5\u4f5c\u78ba\u5be6\u975e\u5e38\u597d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%832_%E8%AE%8A%E5%8C%96%E5%A4%9A%E6%A8%A3%E3%80%81%E9%9A%A8%E5%BF%83%E6%89%80%E6%AC%B2\"><\/span><strong>\uff032 \u8b8a\u5316\u591a\u6a23\u3001\u96a8\u5fc3\u6240\u6b32<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u4f60\u4ed4\u7d30\u89c0\u5bdf\u7db2\u8def\u4e0a\u6240\u6709\u7684\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u5f71\u7247\uff0c\u61c9\u8a72\u53ef\u4ee5\u767c\u73fe\u4e00\u500b\u898f\u5f8b<\/p>\n\n\n\n<p>\u5e7e\u4e4e\u6240\u6709\u7684\u52d5\u4f5c\u90fd\u662f\u4f60\u5e73\u5e38\u5065\u8eab\u6703\u7df4\u7684\uff0c\u53ea\u662f\u6539\u6210\u5f92\u624b\u3001\u589e\u52a0\u4e00\u9ede\u8df3\u8e8d\u3001\u5f8b\u52d5<\/p>\n\n\n\n<p>\u53ea\u8981\u662f\u5728\u81ea\u5df1\u80fd\u627f\u53d7\u7684\u7bc4\u570d\u5167\uff0c\u540c\u6642\u6ce8\u610f\u81ea\u8eab\u5b89\u5168\uff0c\u5176\u5be6\u4f60\u60f3\u8981\u4e82\u52d5\u3001\u4e82\u8df3\u4e5f\u662f\u53ef\u4ee5\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%833_%E9%96%80%E6%AA%BB%E4%BD%8E%EF%BC%8C%E4%B8%8D%E9%9C%80%E8%A6%81%E5%A4%AA%E5%A4%9A%E6%8A%80%E5%B7%A7\"><\/span><strong>\uff033 \u9580\u6abb\u4f4e\uff0c\u4e0d\u9700\u8981\u592a\u591a\u6280\u5de7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f71\u7247\u4e2d\u8aaa\uff1a\u300c\u9019\u500b\u52d5\u4f5c\u8acb\u4f60\u628a\u8173\u76e1\u53ef\u80fd\u62ac\u9ad8\uff0c\u7528\u53e6\u4e00\u96bb\u624b\u53bb\u89f8\u78b0\u90a3\u96bb\u8173\u300d<\/p>\n\n\n\n<p>\u4f60\u63a5\u53d7\u5230\u9019\u500b\u8a0a\u606f\u4e86\uff0c\u4f46\u5be6\u969b\u5230\u5e95\u505a\u4e0d\u505a\u7684\u5230\u9019\u500b\u52d5\u4f5c\uff0c\u597d\u50cf\u7121\u50b7\u5927\u96c5\uff1f<\/p>\n\n\n\n<p>\u53ea\u8981\u4f60\u7aed\u76e1\u5168\u529b\u628a\u9019\u5957\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u505a\u5b8c\uff0c\u4e00\u6574\u5929\u7684\u904b\u52d5\u4e5f\u5c31\u8db3\u5920\u4e86\uff0c\u56e0\u6b64\u9580\u6abb\u901a\u5e38\u8f03\u4f4e\uff0c\u5e7e\u4e4e\u4eba\u4eba\u53ef\u57f7\u884c<\/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=\"%EF%BC%834_%E5%A4%9A%E8%B7%91%E8%B7%B3%E5%8B%95%E4%BD%9C%EF%BC%8C%E5%90%B5%E5%88%B0%E9%84%B0%E5%B1%85\"><\/span><strong>\uff034 \u591a\u8dd1\u8df3\u52d5\u4f5c\uff0c\u5435\u5230\u9130\u5c45<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f4f\u5927\u6a13\u7684\u670b\u53cb\u5011\u61c9\u8a72\u5f88\u6709\u7d93\u9a57\uff0c\u5373\u4f7f\u6a13\u4e0a\u7684\u8173\u6b65\u76e1\u91cf\u653e\u8f15\u4e86\uff0c\u6709\u6642\u5019\u8d70\u4f86\u8d70\u53bb\u7684\u8072\u97f3\u9084\u662f\u5f88\u5927&#8230;<\/p>\n\n\n\n<p>\u66f4\u4e0d\u7528\u8aaa\u662f\u904b\u52d5\u4e86\uff0c\u4f60\u5728\u623f\u9593\u539f\u5730\u8e29\u8e0f\u3001\u8dd1\u8df3\uff0c\u5de6\u53f3\u4e0a\u4e0b\u9130\u5c45\u4e00\u5b9a\u591a\u5c11\u9084\u662f\u6703\u807d\u5230<\/p>\n\n\n\n<p>\u9019\u4e5f\u662f\u7d55\u5927\u591a\u6578\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u7684\u7f3a\u9ede\uff0c\u9664\u975e\u4f60\u662f\u4f4f\u5728\u7368\u7acb\u4e00\u9593\u900f\u5929\u3001\u623f\u5b50\u4e2d\uff0c\u5426\u5247\u96e3\u4ee5\u907f\u514d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%835_%E6%96%B0%E6%89%8B%E4%B8%8D%E7%9F%A5%E5%A6%82%E4%BD%95%E6%8C%91%E9%81%B8%E5%BC%B7%E5%BA%A6%EF%BC%8C%E5%B0%8E%E8%87%B4%E5%8F%97%E5%82%B7\"><\/span><strong>\uff035 \u65b0\u624b\u4e0d\u77e5\u5982\u4f55\u6311\u9078\u5f37\u5ea6\uff0c\u5c0e\u81f4\u53d7\u50b7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f88\u5c11\u6709\u6c27\u904b\u52d5\u7684\u5f71\u7247\u662f\u4e00\u500b\u52d5\u4f5c\u4e00\u500b\u52d5\u4f5c\u5206\u958b\u6559\u7684\uff0c\u901a\u5e38\u90fd\u6703\u662f\u4e00\u6574\u500b\u7cfb\u5217<\/p>\n\n\n\n<p>\u4f8b\u5982\uff1a10\u5206\u9418\u7206\u6c57\u904b\u52d5 \/ 30\u5206\u9418\u9ad8\u5f37\u5ea6\u6709\u6c27&#8230; \u4e4b\u985e\u7684\u7d44\u5408<\/p>\n\n\n\n<p>\u5c0d\u65bc\u65b0\u624b\u4f86\u8aaa\uff0c\u5c24\u5176\u662f\u525b\u4e0b\u5b9a\u6c7a\u5fc3\u8981\u6e1b\u80a5\u7684\u840c\u65b0\uff0c\u901a\u5e38\u4e5f\u4e0d\u77e5\u9053\u9019\u4e9b\u52d5\u4f5c\u5230\u5e95\u9069\u4e0d\u9069\u5408\u81ea\u5df1<\/p>\n\n\n\n<p>\u53ea\u80fd\u6309\u8868\u64cd\u8ab2\uff0c\u5f80\u5f80\u537b\u56e0\u70ba\u7f3a\u4e4f\u4f11\u606f\u3001\u5f37\u5ea6\u904e\u9ad8\uff0c\u5c0e\u81f4\u5f8c\u7e8c\u884d\u751f\u819d\u84cb\u75db\u3001\u8173\u8e1d\u626d\u5230\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%836_%E5%8B%95%E4%BD%9C%E9%A1%9E%E4%BC%BC%EF%BC%8C%E7%B4%A2%E7%84%B6%E7%84%A1%E5%91%B3\"><\/span><strong>\uff036 \u52d5\u4f5c\u985e\u4f3c\uff0c\u7d22\u7136\u7121\u5473<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5c31\u50cf\u5065\u8eab\u3001\u91cd\u8a13\uff0c\u5982\u679c\u4f60\u7d66\u4e00\u500b\u4eba\u6bcf\u6b21\u5b89\u6392\u7684\u8ab2\u8868\u90fd\u4e00\u6a23\uff0c\u4e45\u4e86\u4ed6\u7684\u8208\u81f4\u5176\u5be6\u4e5f\u6703\u6162\u6162\u88ab\u78e8\u640d<\/p>\n\n\n\n<p>\u6bcf\u6b21\u5230\u4e86\u6709\u6c27\u6642\u9593\uff0c\u6211\u5c31\u662f\u6ce2\u6bd4\u8df3\u5169\u8f2a + \u958b\u5408\u8df3\u5169\u8f2a\uff0c\u6bcf\u5929\u91cd\u8907\uff0c\u76f8\u4fe1\u4f60\u807d\u4e86\u4e5f\u6703\u76f4\u6416\u982d<\/p>\n\n\n\n<p>\u9069\u6642\u7684\u52a0\u5165\u4e00\u4e9b\u5668\u6750\u4f5c\u70ba\u8f14\u52a9\u3001\u8b8a\u5316\uff0c\u4e5f\u662f\u5e6b\u52a9\u4f60\u7dad\u6301\u9577\u671f\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u7684\u95dc\u9375<\/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=\"%E7%82%BA%E4%BB%80%E9%BA%BC%E5%B1%85%E5%AE%B6%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E8%A6%81%E5%8A%A0%E5%85%A5%E3%80%8C%E5%99%A8%E6%9D%90%E3%80%8D%EF%BC%9F\"><\/span><strong>\u70ba\u4ec0\u9ebc\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u8981\u52a0\u5165\u300c\u5668\u6750\u300d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\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\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"140\" height=\"140\" 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: 140px) 100vw, 140px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u65e2\u7136\u5f92\u624b\u6709\u6c27\u904b\u52d5\u53ef\u4ee5\u66f4\u4fbf\u5b9c\u3001\u65b9\u4fbf\uff0c\u70ba\u4ec0\u9ebc\u6211\u9084\u9700\u8981\u5668\u6750\uff1f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u544a\u8a34\u4f60\uff17\u9ede\u642d\u914d\u5668\u6750\u4f7f\u7528\u7684\u5c45\u5bb6\u6709\u6c27\u512a\u9ede\uff1a<\/p>\n\n\n\n<ul><li>\u53ef\u4ee5\u589e\u52a0\u5f37\u5ea6<\/li><li>\u4e0d\u6703\u5435\u5230\u6a13\u4e0b\u9130\u5c45<\/li><li>\u4e0d\u9700\u8981\u592a\u591a\u8dd1\u8df3\u52d5\u4f5c<\/li><li>\u91cd\u8a13\u3001\u6709\u6c27\u7686\u53ef\u4f7f\u7528<\/li><li>\u66f4\u591a\u8b8a\u5316\u3001\u5177\u6311\u6230\u6027<\/li><li>\u71c3\u8102\u3001\u6e1b\u80a5\u6210\u6548\u66f4\u9ad8<\/li><li>\u9593\u63a5\u8a13\u7df4\u5230\u6838\u5fc3\u7a69\u5b9a\u6027<\/li><\/ul>\n\n\n\n<p>\u5229\u7528\u5668\u6750\u4f86\u9032\u884c\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\uff0c\u6700\u5927\u7684\u512a\u52e2\u5c31\u662f\u300c\u4e0d\u6703\u5435\u5230\u9130\u5c45\u300d\uff0c\u76f8\u4fe1\u9019\u4e5f\u662f\u5927\u90e8\u5206\u4eba\u7684\u7169\u60f1<\/p>\n\n\n\n<p>\u56e0\u70ba\u4e0d\u9700\u8981\u900f\u904e\u5230\u8655\u8dd1\u8dd1\u8df3\u8df3\u4f86\u589e\u52a0\u5f37\u5ea6\uff0c\u4f60\u5c31\u80fd\u8b93\u81ea\u5df1\u6c23\u5598\u5401\u5401\u3001\u5927\u7206\u6c57\uff0c\u5f37\u5ea6\u76f8\u5c0d\u4e5f\u662f\u66f4\u9ad8\u7684<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u525b\u624d\u6709\u63d0\u53ca\u300c\u904b\u52d5\u50b7\u5230\u819d\u84cb\u3001\u95dc\u7bc0\u4e0d\u8212\u670d\u300d&#8230;\u7684\u554f\u984c\uff0c\u900f\u904e\u5668\u6750\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u4e5f\u53ef\u4ee5\u9806\u5229\u89e3\u6c7a\uff01<\/p>\n\n\n\n<p>\u53ea\u9700\u8981\u4e00\u500b\u4eba\u7684\u5c0f\u7a7a\u9593\uff0c\u52a0\u4e0a\u5668\u6750\u7684\u8ca0\u91cd\u7279\u6027\uff0c\u9078\u5c0d\u5668\u6750\u53ef\u4ee5\u5e6b\u52a9\u4f60\u5b8c\u6210\u66f4\u597d\u7684\u5c45\u5bb6\u6709\u6c27\u904b\u52d5<\/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=\"%EF%BC%93%E7%A8%AE%E5%B1%85%E5%AE%B6%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E6%8E%A8%E8%96%A6\"><\/span><strong>\uff13\u7a2e\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u63a8\u85a6<\/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\/\u5c45\u5bb6\u6709\u6c27\u904b\u52d5.jpg\" alt=\"\u30102022\u3011\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u63a8\u85a6\uff1a\u4e0d\u60f3\u5435\u5230\u9130\u5c45\uff0c\u53c8\u60f3\u5728\u5bb6\u6e1b\u80a5\uff1f\u8a66\u8a66\u9019\uff13\u7a2e\u5668\u6750\" class=\"wp-image-6348\" width=\"489\" height=\"275\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u5c45\u5bb6\u6709\u6c27\u904b\u52d5.jpg 634w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/03\/\u5c45\u5bb6\u6709\u6c27\u904b\u52d5-300x168.jpg 300w\" sizes=\"(max-width: 489px) 100vw, 489px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u63a8\u85a6\uff13\u7a2e\u6211\u8a8d\u70ba\u80fd\u5920\u5e6b\u52a9\u4f60\u5b8c\u6210\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u7684\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u58fa\u9234\u64fa\u76ea<\/li><li>\u85e5\u7403\u4e0a\u62cb<\/li><li>\u501f\u529b\u6df1\u8e72\u63a8<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95_%EF%BC%831_%E5%A3%BA%E9%88%B4%E6%93%BA%E7%9B%AA\"><\/span><strong>\u5c45\u5bb6\u6709\u6c27\u904b\u52d5 \uff031 \u58fa\u9234\u64fa\u76ea<\/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\/28q80N\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u6311\u9078\u4e00\u500b\u5408\u9069\u7684\u58fa\u9234\u64fa\u76ea\u91cd\u91cf<\/strong><\/li><li><strong>\u9078\u64c7\u8d77\u59cb\u4f4d\u7f6e\uff0c\u64fa\u653e\u597d\u58fa\u9234<\/strong><\/li><li><strong>\u7df4\u7fd2\u6b63\u78ba\u7684\u767c\u529b\u59ff\u52e2 (\u81c0\u90e8\u555f\u52d5)<\/strong><\/li><li><strong>\u6aa2\u67e5\u58fa\u9234\u64fa\u76ea\u4e2d\u7684\u8eab\u9ad4\u59ff\u52e2<\/strong><\/li><li><strong>\u7528\u76e1\u5168\u529b\u7684\u81c0\u90e8\u767c\u529b\uff0c\u6163\u6027\u7529\u58fa\u9234<\/strong><\/li><\/ol>\n\n\n\n<p>\u8981\u80fd\u4ee5\u4e0d\u5435\u5230\u9130\u5c45\uff0c\u540c\u6642\u53c8\u80fd\u52d5\u5230\u5168\u8eab\u4f86\u770b\u7684\u8a71\uff0c\u9996\u9078\u6709\u6c27\u904b\u52d5\u7d55\u5c0d\u975e\u300c<strong><a href=\"https:\/\/physicfit.com\/kettlebell-swing\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u58fa\u9234\u64fa\u76ea\">\u58fa\u9234\u64fa\u76ea<\/a><\/strong>\u300d\u83ab\u5c6c\u4e86\uff01<\/p>\n\n\n\n<p>\u5373\u4f7f\u5f9e\u982d\u5230\u5c3e\u90fd\u7ad9\u5728\u539f\u5730\uff0c\u4e5f\u80fd\u540c\u6642\u935b\u934a\u5230\u4f60\u7684\u4e0a\u4e0b\u80a2\uff0c\u914d\u5408\u58fa\u9234\u7684\u91cd\u91cf\uff0c\u9054\u5230\u5f37\u5ea6\u8abf\u6574\u7684\u4f5c\u7528<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u9810\u7b97\u7684\u8a71\uff0c\u7576\u7136\u53ef\u4ee5\u76f4\u63a5\u9078\u64c7\u8cfc\u8cb7\u9444\u9435\u58fa\u9234\uff0c\u65b9\u4fbf\u8003\u91cf\u7684\u8a71\uff0c\u53ef\u4ee5\u6311\u9078<strong><a href=\"https:\/\/physicfit.com\/adjustable-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u53ef\u8abf\u5f0f\u58fa\u9234\">\u53ef\u8abf\u5f0f\u58fa\u9234<\/a><\/strong><\/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=\"xgxlSBXUzW\"><a href=\"https:\/\/physicfit.com\/kettlebell-swing\/\">\u3010\u58fa\u9234\u64fa\u76ea\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5230\u5e95\u8a72\u600e\u9ebc\u7529\uff1f\u91cd\u91cf\u3001\u6b21\u6578\u600e\u9ebc\u9078\uff1f\u6b63\u78ba\u59ff\u52e2\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u58fa\u9234\u64fa\u76ea\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5230\u5e95\u8a72\u600e\u9ebc\u7529\uff1f\u91cd\u91cf\u3001\u6b21\u6578\u600e\u9ebc\u9078\uff1f\u6b63\u78ba\u59ff\u52e2\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/kettlebell-swing\/embed\/#?secret=xgxlSBXUzW\" data-secret=\"xgxlSBXUzW\" 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<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95_%EF%BC%832_%E8%97%A5%E7%90%83%E4%B8%8A%E6%8B%8B\"><\/span><strong>\u5c45\u5bb6\u6709\u6c27\u904b\u52d5 \uff032 \u85e5\u7403\u4e0a\u62cb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/28q85N\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li><strong>\u6311\u9078\u5408\u9069\u7684\u85e5\u7403\u91cd\u91cf (\u4e0d\u5fc5\u592a\u91cd)<\/strong><\/li><li><strong>\u96d9\u624b\u5c07\u85e5\u7403\u6367\u5728\u80f8\u524d<\/strong><\/li><li><strong>\u63a1\u6df1\u8e72\u59ff\u52e2\uff0c\u4ee5\u4e0b\u8e72\u70ba\u8d77\u59cb\u4f4d\u7f6e<\/strong><\/li><li><strong>\u8eab\u9ad4\u5411\u4e0a\u7ad9\u8d77\u6642\uff0c\u9806\u52e2\u5c07\u85e5\u7403\u4e0a\u62cb<\/strong><\/li><li><strong>\u96d9\u624b\u63a5\u5230\u85e5\u7403\u5f8c\uff0c\u518d\u9806\u52e2\u4e0b\u8e72<\/strong><\/li><\/ol>\n\n\n\n<p>\u7b2c\u4e8c\u500b\u63a8\u85a6\u7684\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u662f\u300c\u85e5\u7403\u4e0a\u62cb\u300d\uff0c\u4e0d\u9700\u8981\u5f88\u5927\u7684\u5834\u5730\uff0c\u4e5f\u4e0d\u9700\u8981\u5f88\u91cd\u7684\u85e5\u7403<\/p>\n\n\n\n<p>\u4ee5\u6709\u6c27\u7684\u89d2\u5ea6\u4f86\u770b\uff0c\u57fa\u672c\u4e0a2\uff5e5\u516c\u65a4\u5c31\u5f88\u5920\u7528\u4e86\uff01\u56e0\u70ba\u662f\u539f\u5730\u4e0a\u62cb\uff0c\u56e0\u6b64\u4e5f\u4e0d\u6703\u5435\u5230\u9130\u5c45<\/p>\n\n\n\n<p>\u8981\u7279\u5225\u6ce8\u610f\u4e0a\u62cb\u7684\u9ad8\u5ea6\uff0c\u5343\u842c\u4e0d\u8981\u6574\u500b\u4e1f\u5230\u5929\u82b1\u677f\uff0c\u85e5\u7403\u4e0b\u589c\u6642\u4e5f\u4e0d\u8981\u6454\u5728\u5730\u4e0a\uff0c\u914d\u5408\u6df1\u8e72\u9054\u5230\u9ad8\u6548\u71c3\u8102\u6548\u679c<\/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=\"dVA4NEXLlg\"><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=dVA4NEXLlg\" data-secret=\"dVA4NEXLlg\" 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<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95_%EF%BC%833_%E5%80%9F%E5%8A%9B%E6%B7%B1%E8%B9%B2%E6%8E%A8\"><\/span><strong>\u5c45\u5bb6\u6709\u6c27\u904b\u52d5 \uff033 \u501f\u529b\u6df1\u8e72\u63a8<\/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\/6WxWZn\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u555e\u9234\u91cd\u91cf (\u4e0d\u5fc5\u592a\u91cd)<\/li><li>\u96d9\u624b\u5404\u6301\u4e00\u500b\u555e\u9234\u65bc\u80a9\u4e0a<\/li><li>\u4ee5\u4e0b\u8e72\u70ba\u8d77\u59cb\u4f4d\u7f6e<\/li><li>\u8eab\u9ad4\u4e0a\u62ac\u6642\uff0c\u9806\u52e2\u5c07\u555e\u9234\u63a8\u8d77<\/li><li>\u5c07\u555e\u9234\u653e\u56de\u80a9\u4e0a\uff0c\u518d\u6162\u6162\u4e0b\u8e72<\/li><\/ol>\n\n\n\n<p>\u555e\u9234\u501f\u529b\u6df1\u8e72\u63a8\u662f\u4e00\u500b\u975e\u5e38\u5178\u578b\u7684\u904b\u52d5\uff0c\u540c\u6642\u4e5f\u5f88\u9069\u5408\u7528\u4f86\u7576\u4f5c\u6709\u6c27\u904b\u52d5<\/p>\n\n\n\n<p>\u5207\u8a18\uff01\u4eca\u5929\u4f60\u4f7f\u7528\u5668\u6750\u7684\u76ee\u7684\u4e26\u4e0d\u662f\u8981\u9020\u6210\u808c\u8089\u7834\u58de\uff0c\u800c\u662f\u589e\u52a0\u6709\u6c27\u5f37\u5ea6<\/p>\n\n\n\n<p>\u5c31\u7b97\u4f60\u53ef\u4ee5\u7528\u523020\u300130\u516c\u65a4\u7684\u91cd\u91cf\uff0c\u4e5f\u5efa\u8b70\u55ae\u908a\u4f7f\u75285\u30016\u516c\u65a4\u5373\u53ef\uff0c\u4ee5\u591a\u6b21\u6578\u3001\u591a\u53cd\u8986\u70ba\u4e3b<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u9019\u6642\u4f60\u5e73\u5e38\u6240\u8cfc\u8cb7\u7684\u300c<strong><a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u53ef\u8abf\u5f0f\u555e\u9234\">\u53ef\u8abf\u5f0f\u555e\u9234<\/a><\/strong>\u300d\u5c31\u80fd\u6d3e\u4e0a\u7528\u5834\u4e86\uff0c\u8abf\u6574\u5230\u6700\u8f15\u5c31\u53ef\u4ee5\u958b\u59cb\u56c9<\/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%96%B0%E6%89%8B%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95_%E2%80%93_%E9%9A%8E%E6%A2%AF%E8%B8%8F%E6%9D%BF\"><\/span><strong>\u65b0\u624b\u6709\u6c27\u904b\u52d5 &#8211; \u968e\u68af\u8e0f\u677f<\/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\/pedal-99A90x\" 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>\u4ee5\u4e0a\uff13\u7a2e\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u5f37\u5ea6\u90fd\u662f\u6bd4\u8f03\u9ad8\u7684\uff0c\u90a3\u9ebc\u5982\u679c\u9ad4\u91cd\u8f03\u91cd\u3001\u9ad4\u529b\u8f03\u5dee\u7684\u670b\u53cb\u8a72\u600e\u9ebc\u8fa6\u5462\uff1f<\/p>\n\n\n\n<p>\u5225\u64d4\u5fc3\uff0c\u6211\u4e00\u6a23\u5e6b\u4f60\u6e96\u5099\u597d\u4e86\uff01\u5982\u4e0a\u9762\u5f71\u7247\u6240\u793a\u300c<strong>\u968e\u68af\u8e0f\u677f<\/strong>\u300d\u662f\u975e\u5e38\u597d\u7684\u5c45\u5bb6\u6709\u6c27\u5668\u6750<\/p>\n\n\n\n<p>\u5f9e\u4e00\u6a13\u722c\u6a13\u68af\u5230\u5341\u6a13&#8230; \u662f\u500b\u4e0d\u932f\u7684\u9ede\u5b50\uff0c\u4f46\u5c0d\u65bc\u819d\u84cb\u8f03\u4e0d\u597d\u7684\u4eba\u4f86\u8aaa\uff0c\u8d70\u5b8c\u4e00\u8d9f\u53ef\u80fd\u5c31\u4e0d\u884c\u4e86<\/p>\n\n\n\n<p>\u4f60\u4e0d\u4e00\u5b9a\u8981\u53bb\u722c\u6a13\u68af\uff0c\u5728\u623f\u9593\u4e00\u6a23\u53ef\u4ee5\u4f7f\u7528\u968e\u68af\u8e0f\u677f\u9054\u5230\u985e\u4f3c\u7684\u6548\u679c\uff0c\u4e14\u66f4\u70ba\u5b89\u5168\uff0c\u53ef\u4ee5\u5148\u5f9e\u4e0a\u4e0b\u8e29\u8e0f\u8e0f\u677f\u958b\u59cb\u7df4\u7fd2<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95_%E2%80%93_%E5%95%8F%E9%A1%8CFAQ\"><\/span><strong>\u5c45\u5bb6\u6709\u6c27\u904b\u52d5 &#8211; \u554f\u984cFAQ<\/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=\"147\" height=\"147\" 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: 147px) 100vw, 147px\" \/><\/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%E7%82%BA%E4%BB%80%E9%BA%BC%E4%B8%8D%E6%8E%A8%E8%96%A6%E4%B8%80%E8%88%AC%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%EF%BC%9F\"><\/span><strong>Q1\uff1a\u70ba\u4ec0\u9ebc\u4e0d\u63a8\u85a6\u4e00\u822c\u6709\u6c27\u904b\u52d5\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u500b\u4eba\u8a8d\u70ba\u73fe\u5728\u7db2\u8def\u4e0a\u9019\u65b9\u9762\u7684\u8cc7\u8a0a\u592a\u591a\u4e86\uff0c\u96a8\u624b\u4e00\u6253\u300c\u5c45\u5bb6\u6709\u6c27\u904b\u52d5\u300d\uff0c\u4e00\u5b9a\u90fd\u80fd\u627e\u5230\u4e00\u5806\u5f71\u7247<\/p>\n\n\n\n<p>\u65e2\u7136\u9019\u9ebc\u591a\u9078\u64c7\u4e86\uff0c\u6211\u60f3\uff0c\u518d\u91cd\u8907\u64b0\u5beb\u9019\u4e9b\u6771\u897f\u4e5f\u6c92\u6709\u610f\u7fa9\uff0c\u56e0\u6b64\u63a8\u85a6\u4e00\u4e9b\u6211\u8a8d\u70ba\u6bd4\u8f03\u597d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e0d\u50c5\u53ef\u4ee5\u907f\u514d\u56e0\u70ba\u4e0d\u4e86\u89e3\u81ea\u8eab\u8eab\u9ad4\uff0c\u7522\u751f\u7684\u819d\u84cb\u53d7\u50b7\u3001\u626d\u50b7&#8230; \u751a\u81f3\u5435\u5230\u9130\u5c45\uff0c\u4ee5\u4e0a\uff13\u7a2e\u6709\u6c27\u904b\u52d5\u662f\u4e0d\u932f\u7684\u9078\u64c7<\/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%88%91%E5%8F%AF%E4%BB%A5%E8%87%AA%E5%89%B5%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E5%97%8E%EF%BC%9F\"><\/span><strong>Q2\uff1a\u6211\u53ef\u4ee5\u81ea\u5275\u6709\u6c27\u904b\u52d5\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80af\u5b9a\u53ef\u4ee5\u7684\uff01\u5c31\u7b97\u4f60\u4eca\u5929\u4e0d\u60f3\u505a\u6211\u4e0a\u9762\u63a8\u85a6\u7684\uff13\u500b\u52d5\u4f5c\uff0c\u4f60\u4e00\u6a23\u53ef\u4ee5\u81ea\u5df1\u9078\u64c7<\/p>\n\n\n\n<p>\u6211\u4eca\u5929\u60f3\u8981\u539f\u5730\u7529\u624b + \u539f\u5730\u8e0f\u6b65\uff0c\u6211\u60f3\u8981\u7e5e\u623f\u9593\u4e00\u76f4\u8f49&#8230; \u4e4b\u985e\u7684\uff0c\u53ea\u8981\u5b89\u5168\uff0c\u4f60\u90fd\u53ef\u4ee5\u57f7\u884c<\/p>\n\n\n\n<p>\u5176\u5be6\u6709\u6c27\u904b\u52d5\u7684\u6982\u5ff5\u975e\u5e38\u7c21\u55ae\uff0c\u5c31\u662f\u8b93\u81ea\u5df1\u8eab\u9ad4\u52d5\u4e00\u52d5\u3001\u6d41\u6d41\u6c57\u3001\u589e\u52a0\u5fc3\u5f8b&#8230; 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class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u65b0\u624b\u4e0d\u5efa\u8b70\u4e00\u500b\u79ae\u62dc\u505a\u592a\u591a\u5929\uff0c\u56e0\u70ba\u57fa\u790e\u808c\u529b\u3001\u808c\u8010\u529b\u9084\u6c92\u6709\u5b8c\u5168\u5efa\u7acb<\/p>\n\n\n\n<p>\u5f88\u6709\u53ef\u80fd\u4e00\u4e0d\u5c0f\u5fc3\u5f37\u5ea6\u62c9\u592a\u9ad8\uff0c\u5c0e\u81f4\u808c\u8089\u75e0\u75db\uff0c\u9032\u800c\u5f71\u97ff\u9694\u5929\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u642d\u914d\u5065\u8eab\uff0c\u4e00\u500b\u79ae\u62dc\u53ef\u4ee5\u627e2\uff5e3\u5929\u4f86\u500b\u6709\u6c27\u5c31\u597d\uff0c\u96a8\u8457\u6642\u9593\u6162\u6162\u505a\u8abf\u6574<\/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 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