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title=\"\u69d3\u9234\u7df4\u80cc\u83dc\u55ae\">\u69d3\u9234\u7df4\u80cc\u83dc\u55ae<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/barbell-training\/#%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-2\" title=\"\u83dc\u55ae\u8a2d\u8a08\u539f\u7406\">\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/barbell-training\/#3_%E6%A7%93%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%82%A9%E8%86%80\" title=\"3. \u69d3\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80a9\u8180\">3. \u69d3\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80a9\u8180<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" 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href=\"https:\/\/physicfit.com\/barbell-training\/#%E2%91%A1_%E5%88%86%E8%85%BF%E8%B9%B2\" title=\"\u2461 \u5206\u817f\u8e72\">\u2461 \u5206\u817f\u8e72<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/physicfit.com\/barbell-training\/#%E2%91%A2_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89\" title=\"\u2462 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\">\u2462 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/physicfit.com\/barbell-training\/#%E2%91%A3_%E8%87%80%E6%8E%A8\" title=\"\u2463 \u81c0\u63a8\">\u2463 \u81c0\u63a8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/physicfit.com\/barbell-training\/#%E6%A7%93%E9%88%B4%E4%B8%8B%E8%82%A2%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u69d3\u9234\u4e0b\u80a2\u8a13\u7df4\u83dc\u55ae\">\u69d3\u9234\u4e0b\u80a2\u8a13\u7df4\u83dc\u55ae<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/physicfit.com\/barbell-training\/#%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-6\" title=\"\u83dc\u55ae\u8a2d\u8a08\u539f\u7406\">\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/physicfit.com\/barbell-training\/#7_%E7%B8%BD%E7%B5%90\" title=\"7. \u7e3d\u7d50\">7. \u7e3d\u7d50<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-53\" href=\"https:\/\/physicfit.com\/barbell-training\/#8_%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4\" title=\"8. \u5176\u4ed6\u8a13\u7df4\">8. \u5176\u4ed6\u8a13\u7df4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a 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href=\"https:\/\/physicfit.com\/barbell-training\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-58\" href=\"https:\/\/physicfit.com\/barbell-training\/#%E5%B1%85%E5%AE%B6%E8%A8%93%E7%B7%B4%E5%A5%BD%E5%A4%A5%E4%BC%B4\" title=\"\u5c45\u5bb6\u8a13\u7df4\u597d\u5925\u4f34\">\u5c45\u5bb6\u8a13\u7df4\u597d\u5925\u4f34<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8F%AA%E7%94%A8%E4%B8%80%E6%94%AF%E6%A7%93%E9%88%B4%E5%81%9A%E8%A8%93%E7%B7%B4%EF%BC%9F%E6%A7%93%E9%88%B4%E7%9A%84%E7%89%B9%E6%80%A7%E5%85%88%E7%9F%A5%E9%81%93\"><\/span><strong>\u53ea\u7528\u4e00\u652f\u69d3\u9234\u505a\u8a13\u7df4\uff1f\u69d3\u9234\u7684\u7279\u6027\u5148\u77e5\u9053<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u9760\u4e00\u652f\u69d3\u9234\uff0c\u53ef\u80fd\u518d\u52a0\u4e0a\u5e7e\u7247\u69d3\u7247\uff0c\u5c31\u8981\u5b8c\u6210\u4e00\u6574\u5929\u7684\u8a13\u7df4\uff0c\u90a3\u9ebc\u4f60\u5fc5\u9808\u5148\u4e86\u89e3\u69d3\u9234\u7684\u7279\u6027<\/p>\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\"><a href=\"https:\/\/www.byzoomfitness.com\/product\/detail\/BZBB080\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/byzoom\u69d3\u9234.jpg\" alt=\"\" class=\"wp-image-6175\" width=\"346\" height=\"283\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/byzoom\u69d3\u9234.jpg 380w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/byzoom\u69d3\u9234-300x246.jpg 300w\" sizes=\"(max-width: 346px) 100vw, 346px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E5%B7%A6%E5%8F%B3%E9%82%8A%E4%B8%80%E8%B5%B7%E9%80%B2%E8%A1%8C\"><\/span><strong>\u2460 \u5de6\u53f3\u908a\u4e00\u8d77\u9032\u884c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u901a\u5e38\u69d3\u9234\u7684\u4f7f\u7528\u65b9\u5f0f\uff0c\u90fd\u6703\u662f\u96d9\u624b\u540c\u6642\u6293\u63e1\uff0c\u6216\u662f\u96d9\u624b\u5c0d\u63e1\u7684\u65b9\u5f0f\u9032\u884c<\/p>\n\n\n\n<p>\u5f88\u5c11\u6703\u6709\u55ae\u908a\u9032\u884c\u7684\uff0c\u9664\u4e86\u5730\u96f7\u7ba1\u8a13\u7df4\uff0c\u6216\u662f\u4f60\u771f\u7684\u8981\u7528\u4e00\u500b\u90a3\u9ebc\u9577\u7684\u5668\u6750\u4f86\u505a\u55ae\u81c2\u5212\u8239&#8230;<\/p>\n\n\n\n<p>\u56e0\u6b64\u63d0\u4f9b\u4e86<strong>\u65b0\u624b<\/strong>\u975e\u5e38\u597d\u7684\u6a5f\u6703\u4f86\u5efa\u7acb\u57fa\u790e\u808c\u529b\u3001\u808c\u8010\u529b\uff0c\u76f8\u5c0d\u524d\u671f\u9032\u6b65\u901f\u5ea6\u4e5f\u6703\u662f\u6bd4\u8f03\u5feb\u7684<\/p>\n\n\n\n<p>\u9019\u4e5f\u5c31\u662f\u70ba\u4ec0\u9ebc\u5065\u8eab\u623f\u6559\u7df4\u559c\u6b61\u5148\u5f9e\u529f\u80fd\u6027\u52d5\u4f5c\u3001\u8907\u5408\u5f0f(\u69d3\u9234)\u52d5\u4f5c\u4f86\u6559\u65b0\u624b\u7684\u539f\u56e0<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E4%BD%BF%E7%94%A8%E9%87%8D%E9%87%8F%E7%9B%B8%E5%B0%8D%E8%BC%83%E9%87%8D\"><\/span><strong>\u2461 \u4f7f\u7528\u91cd\u91cf\u76f8\u5c0d\u8f03\u91cd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6709\u770b\u904e\u4e00\u98462.5\u516c\u65a4\u7684\u555e\u9234\uff0c\u4f46\u4f60\u6709\u770b\u904e\u4e00\u652f2.5\u516c\u65a4\u7684\u69d3\u9234\u55ce\uff01\u6211\u60f3\u9664\u4e86\u6c34\u7ba1\u4ee5\u5916\u61c9\u8a72\u662f\u6c92\u6709\u4e86<\/p>\n\n\n\n<p>\u56e0\u6b64\u69d3\u9234\u7684\u521d\u59cb\u91cd\u91cf\uff0c\u6703\u6bd4\u555e\u9234\u9084\u8981\u4f86\u7684\u300c\u91cd\u300d\uff0c\u4f46\u4e5f\u56e0\u70ba\u662f\u96d9\u624b\u540c\u6642\u6293\u63e1\uff0c\u96e3\u5ea6\u5927\u5e45\u4e0b\u964d\u4e86\u4e0d\u5c11<\/p>\n\n\n\n<p>\u5168\u8eab\u6027\u52d5\u4f5c\uff0c\u4f8b\u5982\uff1a<a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u6df1\u8e72\">\u6df1\u8e72<\/a>\u3001<a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u786c\u8209\">\u786c\u8209<\/a>\u3001<a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u5212\u8239\">\u5212\u8239<\/a>&#8230; \u90fd\u975e\u5e38\u9069\u5408\u7528\u69d3\u9234\u4f86\u505a\u7df4\u7fd2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E4%BD%94%E7%94%A8%E7%A9%BA%E9%96%93%E8%BC%83%E5%A4%A7%E3%80%81%E4%B8%94%E5%9B%BA%E5%AE%9A\"><\/span><strong>\u2462 \u4f54\u7528\u7a7a\u9593\u8f03\u5927\u3001\u4e14\u56fa\u5b9a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9664\u4e86\u7d44\u5408\u5f0f\u69d3\u9234\u53ef\u4ee5\u62c6\u89e3\u4ee5\u5916\uff0c\u4e00\u822c\u7684\u5967\u69d3\u3001\u53ef\u8abf\u69d3\u9234&#8230; \u90fd\u662f\u6709\u4e00\u500b\u56fa\u5b9a\u5f62\u72c0\uff0c\u7121\u6cd5\u8b8a\u52d5\u7684\uff01<\/p>\n\n\n\n<p>\u4f60\u518d\u600e\u9ebc\u6536\u7d0d\uff0c\u5c31\u662f\u6703\u6709\u4e00\u652f\u9577\u9577\u7684\u5668\u6750\u653e\u5728\u90a3\u908a\uff0c\u76f8\u8f03<a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u555e\u9234\">\u555e\u9234<\/a>\u3001<a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u5f48\u529b\u5e36\">\u5f48\u529b\u5e36<\/a>\uff0c\u78ba\u5be6\u6703\u6bd4\u8f03\u5360\u7a7a\u9593<\/p>\n\n\n\n<p>\u6211\u5fc5\u9808\u8001\u5be6\u8aaa\uff0c\u5bb6\u4e2d\u53ef\u7528\u904b\u52d5\u7a7a\u9593\u592a\u5c0f\u7684\u670b\u53cb\uff0c\u8cfc\u8cb7\u69d3\u9234\u524d\u9084\u662f\u5f97\u8003\u91cf\u4e00\u4e0b\u624d\u884c<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E5%9B%A0%E7%82%BA%E9%95%B7%E5%BA%A6%E8%BC%83%E9%95%B7%EF%BC%8C%E5%8B%95%E4%BD%9C%E5%8F%97%E9%99%90\"><\/span><strong>\u2463 \u56e0\u70ba\u9577\u5ea6\u8f03\u9577\uff0c\u52d5\u4f5c\u53d7\u9650<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6240\u6709\u5668\u6750\u90fd\u6709\u5b83\u5011\u5404\u81ea\u7684\u8a13\u7df4\u6548\u76ca\u3001\u597d\u8655\uff0c\u4f60\u5f88\u96e3\u754c\u5b9a\u4ec0\u9ebc\u5668\u6750\u5c31\u662f\u6700\u5b8c\u7f8e\u7684\uff0c\u4ec0\u9ebc\u53c8\u662f\u5f88\u5f88\u5dee\u7684&#8230;<\/p>\n\n\n\n<p>\u800c\u69d3\u9234\u525b\u597d\u5c31\u6709\u9019\u9805\u7f3a\u9ede &#8211; \u300c<strong>\u9577\u5ea6\u8f03\u9577\uff0c\u52d5\u4f5c\u53d7\u9650<\/strong>\u300d\uff0c\u5373\u4fbf\u5982\u6b64\uff0c\u69d3\u9234\u4f9d\u7136\u80fd\u5b8c\u6210\u8a31\u591a\u555e\u9234\u7121\u6cd5\u5b8c\u6210\u7684\u4e8b<\/p>\n\n\n\n<p>\u4f8b\u5982\uff1a\u7528\u555e\u9234\u505a\u6df1\u8e72\u597d\u50cf\u4e0d\u662f\u5f88\u65b9\u4fbf\uff0c\u4f46\u69d3\u9234\u5c31\u8f15\u9b06\u591a\u4e86\uff1b\u7528\u555e\u9234\u5f88\u597d\u505a\u5074\u5e73\u8209\uff0c\u4f46\u69d3\u9234\u537b\u7121\u6cd5<\/p>\n\n\n\n<p>\u8070\u660e\u9078\u64c7\u5668\u6750\uff0c\u5404\u53d6\u512a\u9ede\u4f5c\u70ba\u4f60\u7684\u8a13\u7df4\u83dc\u55ae\uff0c\u624d\u80fd\u627e\u5230\u4f60\u5fc3\u76ee\u4e2d\u8da8\u8fd1\u5b8c\u7f8e\u7684\u5065\u8eab\u6a21\u5f0f<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A4_%E6%A8%99%E6%BA%96%E6%A7%93%E9%88%B4%E5%BE%88ok%EF%BC%8C%E5%8F%AF%E8%AA%BF%E6%A7%93%E9%88%B4%E6%9B%B4%E6%96%B9%E4%BE%BF%EF%BC%81\"><\/span><strong><strong>\u2464<\/strong> \u6a19\u6e96\u69d3\u9234\u5f88ok\uff0c\u53ef\u8abf\u69d3\u9234\u66f4\u65b9\u4fbf\uff01<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u76f8\u4fe1\u6211\uff0c\u6211\u4e26\u4e0d\u662f\u96a8\u4fbf\u8ddf\u4f60\u8aaa\u8aaa\u7684\uff01\u5982\u679c\u4f60\u6709\u80fd\u529b\u3001\u7a7a\u9593\u8cb7\u4e00\u822c\u69d3\u9234\u3001\u6df1\u8e72\u67b6\u56de\u5bb6\u7df4\uff0c\u90a3\u81ea\u7136\u662f\u975e\u5e38\u597d\u7684<\/p>\n\n\n\n<p>\u4f46\u591a\u6578\u5728\u5bb6\u8a13\u7df4\u7684\u300c\u65b0\u624b\u3001\u5973\u6027\u670b\u53cb\u300d\uff0c\u5176\u5be6\u662f\u4e0d\u9700\u8981\u5230\u9019\u9ebc\u91cd\u7684\u91cd\u91cf\uff0c\u4e14\u4e00\u5b9a\u8981\u591a\u9577\u591a\u9577\u7684\u69d3\u5b50<\/p>\n\n\n\n<p>\u53ea\u8981\u53ef\u4ee5\u8b93\u4f60\u597d\u597d\u505a\u8a13\u7df4\u7684\uff0c\u90fd\u662f\u597d\u5668\u6750\uff01\u9019\u6642<strong><a href=\"https:\/\/physicfit.com\/adjustable-barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u53ef\u8abf\u5f0f\u69d3\u9234\">\u53ef\u8abf\u5f0f\u69d3\u9234<\/a><\/strong>\u5c31\u662f\u4e00\u500b\u597d\u9078\u64c7\u4e86<\/p>\n\n\n\n<p>\u521d\u59cb\u91cd\u91cf\u4e0d\u6703\u9019\u9ebc\u91cd(\u6a19\u6e96\uff1a20\u516c\u65a4)\uff0c\u9577\u5ea6\u7e2e\u6e1b\u4e4b\u4e0b\uff0c\u5c0d\u65bc\u65b0\u624b\u5efa\u7acb\u69d3\u9234\u8a13\u7df4\u7684\u4fe1\u5fc3\u4e5f\u5f88\u6709\u5e6b\u52a9<\/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=\"BD6i3za84W\"><a href=\"https:\/\/physicfit.com\/adjustable-barbell\/\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u69d3\u9234\u5230\u5e95\u503c\u4e0d\u503c\u5f97\u8cb7\uff1f\u529f\u80fd\u3001\u512a\u7f3a\u9ede\u5206\u6790\uff01\uff13\u6b3e\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u69d3\u9234\u5230\u5e95\u503c\u4e0d\u503c\u5f97\u8cb7\uff1f\u529f\u80fd\u3001\u512a\u7f3a\u9ede\u5206\u6790\uff01\uff13\u6b3e\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/adjustable-barbell\/embed\/#?secret=BD6i3za84W\" data-secret=\"BD6i3za84W\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\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%A7%93%E9%88%B4%E9%81%A9%E5%90%88%E8%AA%B0%EF%BC%9F%E6%9C%89%E5%93%AA%E4%BA%9B%E8%A8%93%E7%B7%B4%E5%A5%BD%E8%99%95%EF%BC%9F\"><\/span><strong>\u69d3\u9234\u9069\u5408\u8ab0\uff1f\u6709\u54ea\u4e9b\u8a13\u7df4\u597d\u8655\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\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"141\" height=\"141\" 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: 141px) 100vw, 141px\" \/><\/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_%E6%96%B0%E6%89%8B%E8%BC%83%E5%BF%AB%E4%B8%8A%E6%89%8B\"><\/span><strong>\uff031 \u65b0\u624b\u8f03\u5feb\u4e0a\u624b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4f60\u8981\u8aaa\u555e\u9234\u3001\u56fa\u5b9a\u5f0f\u5668\u68b0\u3001\u69d3\u9234\uff0c\u5230\u5e95\u54ea\u4e00\u500b\u53ef\u4ee5\u8b93\u65b0\u624b\u6700\u5feb\u4e0a\u624b\u5462\uff1f<\/p>\n\n\n\n<p>\u6709\u7684\u4eba\u6703\u8aaa\u662f\u5668\u68b0\uff0c\u4f46\u6211\u8a8d\u70ba\u5927\u591a\u6578\u5065\u8eab\u623f\u4e2d\u7684\u5668\u68b0\u5176\u5be6\u4e0d\u600e\u9ebc\u7b26\u5408\u4eba\u9ad4\u5de5\u5b78<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\u505a\u51fa\u6700\u81ea\u7136\u3001\u6700\u672c\u80fd\u7684\u8a13\u7df4\uff0c\u555e\u9234\u3001\u69d3\u9234\u53cd\u800c\u624d\u662f\u9996\u9078\uff01<\/p>\n\n\n\n<p>\u800c\u69d3\u9234\u53c8\u662f\u4ee5\u96d9\u908a\u9032\u884c\uff0c\u786c\u751f\u751f\u7684\u6bd4\u555e\u9234\u591a\u4e86\u4e00\u500b\u5e73\u8861\u611f\uff0c\u56e0\u6b64\u975e\u5e38\u9069\u5408\u65b0\u624b<\/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_%E5%BF%AB%E9%80%9F%E7%B4%AF%E7%A9%8D%E8%A8%93%E7%B7%B4%E9%87%8F%E3%80%81%E7%AF%80%E7%9C%81%E6%99%82%E9%96%93\"><\/span><strong>\uff032 \u5feb\u901f\u7d2f\u7a4d\u8a13\u7df4\u91cf\u3001\u7bc0\u7701\u6642\u9593<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u76f8\u4fe1\u4f60\u4e00\u5b9a\u66fe\u7d93\u5728\u7db2\u8def\u4e0a\u807d\u904e\u5de8\u5de8\u5011\u7684\u5206\u4eab\uff1a\u300c\u5982\u679c\u4eca\u5929\u53ea\u670930\u5206\u9418\uff0c\u6211\u6703\u9078\u64c7\u505a\u69d3\u9234\u6df1\u8e72\u300d&#8230;\u985e\u4f3c\u7684\u8a71\u984c<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u4ed6\u5011\u90fd\u4e0d\u9078\u64c7<a href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u5206\u817f\u8e72\">\u5206\u817f\u8e72<\/a>\u3001<a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u555e\u9234\u9152\u676f\u6df1\u8e72\">\u555e\u9234\u9152\u676f\u6df1\u8e72<\/a>\u5462\uff1f\u9019\u4e9b\u52d5\u4f5c\u56fa\u7136\u6709\u5b83\u7684\u597d\u8655\uff0c\u4f46\u4eca\u5929\u662f\u5efa\u7acb\u5728\u6642\u9593\u6709\u9650\u4e4b\u4e0b\u7684\u56de\u7b54<\/p>\n\n\n\n<p>\u69d3\u9234\u5c31\u662f\u6709\u8fa6\u6cd5\u8b93\u4f60\u5b8c\u6210\u5168\u8eab\u6027\u52d5\u4f5c\uff0c\u5c31\u662f\u6709\u4e0a\u5927\u91cd\u91cf\u7684\u512a\u52e2\uff0c\u9019\u4e9b\u90fd\u662f\u5176\u4ed6\u5668\u6750\u7121\u6cd5\u6bd4\u64ec\u7684<\/p>\n\n\n\n<p>\u597d\u6bd4\u4f60\u4eca\u5929\u60f3\u8981\u9054\u52302000\u516c\u65a4\u7684\u8a13\u7df4\u7e3d\u91cf\uff0c\u4f60\u6703\u9078\u64c720\u516c\u65a4\u555e\u9234\u00d7100\u7d44\uff1b\u9084\u662f100\u516c\u65a4\u69d3\u9234\u00d720\u7d44\u5462\uff1f<\/p>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%833_%E9%81%A9%E5%90%88%E9%80%B2%E8%A1%8C%E5%A4%9A%E9%97%9C%E7%AF%80%E5%8B%95%E4%BD%9C\"><\/span><strong>\uff033 \u9069\u5408\u9032\u884c\u591a\u95dc\u7bc0\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u807d\u5b8c\u9019\u9ebc\u591a\u4ecb\u7d39\uff0c\u4f60\u61c9\u8a72\u53ef\u4ee5\u807d\u5f97\u51fa\u4f86\uff0c\u5230\u5e95\u69d3\u9234\u3001\u555e\u9234\u7684\u5dee\u5225\u5728\u54ea\u88e1\u4e86\u5427\uff01<\/p>\n\n\n\n<p>\u555e\u9234\u9069\u5408\u55ae\u95dc\u7bc0\u3001\u7d30\u7bc0\u5f0f\u7684\u8a13\u7df4\uff1b\u69d3\u9234\u9069\u5408\u591a\u95dc\u7bc0\u3001\u5168\u8eab\u6027\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\u500b\u4eba\u5efa\u8b70\uff0c\u5982\u679c\u689d\u4ef6\u5141\u8a31\u7684\u8a71\uff0c\u4e0d\u59a8\u5169\u7a2e\u5065\u8eab\u6a21\u5f0f\u90fd\u52a0\u5165\u83dc\u55ae\u4e2d\u5427<\/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%834_%E5%8F%AF%E8%AA%BF%E5%BC%8F%E5%88%87%E6%8F%9B%E9%80%9F%E5%BA%A6%E5%BF%AB\"><\/span><strong>\uff034 \u53ef\u8abf\u5f0f\u5207\u63db\u901f\u5ea6\u5feb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u53cd\u99c1\u6211\uff1a\u300c\u69d3\u9234\u5c31\u662f\u8981\u7528\u4e00\u822c\u5967\u69d3\u3001\u8209\u91cd\u69d3\u4f86\u7df4\u554a\uff0c\u7528\u4ec0\u9ebc\u53ef\u8abf\u5f0f\u7684\uff1f\u300d<\/p>\n\n\n\n<p>\u6211\u53ea\u80fd\u8aaa\u9752\u83dc\u863f\u8514\u5404\u6709\u6240\u597d\uff0c\u6211\u4e0d\u5426\u8a8d\u4e00\u822c\u69d3\u9234\u78ba\u5be6\u975e\u5e38\u8010\u7528\uff0c\u4f46\u65b0\u4e16\u4ee3\u7684\u7522\u54c1\u4e5f\u6709\u5b83\u7684\u512a\u52e2<\/p>\n\n\n\n<p>\u7576\u4f60\u8981\u63db\u69d3\u7247\u3001\u91cd\u91cf\u6642\uff0c\u9084\u5fc5\u9808\u62ff\u6389\u5feb\u6263\u3001\u642c\u62ff\u69d3\u7247\uff0c\u8aaa\u5be6\u5728\u7684\u662f\u975e\u5e38\u8017\u6642\u3001\u52de\u7d2f\u7684<\/p>\n\n\n\n<p>\u800c\u53ef\u8abf\u5f0f\u69d3\u9234\u53ea\u8981\u8f15\u8f15\u4e00\u62c9\uff0c\u63d2\u92b7\u8abf\u6574\u5230\u4f60\u8981\u7684\u4f4d\u7f6e\u5f8c\uff0c\u99ac\u4e0a\u5c31\u80fd\u63db\u91cd\u91cf<\/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_%E5%8F%AF%E8%AA%BF%E5%BC%8F%E7%9A%84%E6%A7%93%E9%88%B4%E4%B8%8D%E5%8D%A1%E6%89%8B%E8%85%B3\"><\/span><strong>\uff035 \u53ef\u8abf\u5f0f\u7684\u69d3\u9234\u4e0d\u5361\u624b\u8173<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8a13\u7df4\u591a\u5e74\u7684\u8001\u624b\u61c9\u8a72\u80fd\u7406\u89e3\uff0c\u96d6\u7136\u5967\u69d3\u53ef\u4ee5\u8b93\u6211\u5011\u5b8c\u6210\u81e5\u63a8\u3001\u6df1\u8e72&#8230;<\/p>\n\n\n\n<p>\u4f46\u7576\u6211\u5011\u60f3\u505a\u4e00\u4e9b\u4e0d\u540c\u7684\u52d5\u4f5c\u6642\uff0c\u597d\u50cf\u69d3\u7247\u6709\u9ede\u5927\u7247\u3001\u6703\u5361\u5230\u624b\u8173<\/p>\n\n\n\n<p>\u800c\u53ef\u8abf\u5f0f\u69d3\u9234\u5247\u5f4c\u88dc\u9019\u500b\u7f3a\u9ede\uff0c\u63a1\u7528\u8207\u4e00\u822c\u555e\u9234\u5927\u5c0f\u7684\u69d3\u7247\u505a\u70ba\u91cd\u91cf\u4f86\u6e90<\/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>\u7e3d\u7d50\u4f86\u8aaa\uff0c\u7528\u69d3\u9234\u505a\u8a13\u7df4\u78ba\u5be6\u6709\u975e\u5e38\u591a\u597d\u8655<\/p>\n\n\n\n<p>\u6709\u7684\u4eba\u6703\u9078\u64c7\u6a19\u6e96\u69d3\u9234\uff0c\u4f46\u5bb6\u4e2d\u7a7a\u9593\u4e0d\u5920\u3001\u4f7f\u7528\u91cd\u91cf\u4e0d\u5927\u7684\u65b0\u624b\uff0c\u53c8\u60f3\u505a\u69d3\u9234\u8a13\u7df4\u8a72\u600e\u9ebc\u8fa6\uff1f<\/p>\n\n\n\n<p>\u9019\u6642\u300c\u53ef\u8abf\u5f0f\u69d3\u9234\u300d\u80af\u5b9a\u6703\u662f\u4f60\u6700\u4f73\u7684\u9078\u64c7\u4e86\uff01\u7576\u7136\u6211\u4e5f\u4e0d\u9f13\u52f5\u70ba\u4e86\u8cb7\u800c\u8cb7\uff0c\u5be6\u969b\u659f\u914c\u72c0\u6cc1\u5f8c\u518d\u4e0b\u6c7a\u5b9a\u4e5f\u4f86\u7684\u53ca<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000   \u3000\u3000\u3000\u3000\u3000\u3000\u3000\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\/2022\/02\/byzoom\u69d3\u9234.jpg\" alt=\"\" class=\"wp-image-6175\" width=\"332\" height=\"272\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/byzoom\u69d3\u9234.jpg 380w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/byzoom\u69d3\u9234-300x246.jpg 300w\" sizes=\"(max-width: 332px) 100vw, 332px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-buttons aligncenter is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.byzoomfitness.com\/product\/detail\/BZBB080\" target=\"_blank\" rel=\"noreferrer noopener\">BYZOOM\u53ef\u8abf\u5f0f\u69d3\u9234<\/a><\/div>\n<\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%A7%93%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%B8%E8%82%8C\"><\/span><strong>1. \u69d3\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80f8\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u9234\u7df4\u80f8\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u6709\uff13\u500b\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u9234\u81e5\u63a8<\/li><li>\u4e0a\u659c\u81e5\u63a8<\/li><li>\u96d9\u624b\u593e\u80f8<\/li><\/ul>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"mJ5tJQQh2a\"><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/chest-muscle-training\/embed\/#?secret=mJ5tJQQh2a\" data-secret=\"mJ5tJQQh2a\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8\"><\/span><strong>\u2460 \u69d3\u9234\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Chest Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u80f8\u5927\u808c<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/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\/RlBrYO\" 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>\u6311\u9078\u4e00\u500b\u5408\u9069\u7684\u91cd\u91cf<\/li><li>\u627e\u5c0b\u5408\u9069\u7684\u8a13\u7df4\u4f4d\u7f6e (\u5730\u677for\u81e5\u63a8\u6905)<\/li><li>\u5c07\u69d3\u9234\u653e\u5728\u817f\u4e0aor\u67b6\u4e0a<\/li><li>\u5c41\u80a1\u3001\u4e0a\u80cc\u8cbc\u5e73\u6905\u588a\uff0c\u4e0b\u80cc\u4fdd\u6301\u7a7a\u9699<\/li><li>\u96d9\u624b\u5411\u4e0a\u6253\u76f4\uff0c\u5411\u5916\u5448\u73fe\u7d0445\u00b0<\/li><li>\u6df1\u547c\u5438\u3001\u80a9\u8180\u4e0b\u6c89\uff0c\u5c07\u80f8\u633a\u51fa<\/li><li>\u4e0b\u653e\u69d3\u9234\u81f3\u80f8\u808c\u62c9\u4f38\uff0c\u518d\u5c07\u69d3\u9234\u4e0a\u63a8<\/li><\/ol>\n\n\n\n<p>\u69d3\u9234\u7df4\u80f8\u52d5\u4f5c\uff0c\u5fc5\u4e0d\u53ef\u5c11\u7684\u9435\u5b9a\u662f\u300c<strong>\u81e5\u63a8<\/strong>\u300d\uff0c\u4f60\u53ef\u4ee5\u4e0d\u7df4\u5176\u4ed6\u52d5\u4f5c\uff0c\u4f46\u57fa\u672c\u7684\u63e1\u63a8\u4e00\u5b9a\u8981\u7df4\u8d77\u4f86\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5ef6\u4f38\u95b1\u8b80\uff1a<\/span><\/strong> <strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\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=\"%E2%91%A1_%E4%B8%8A%E6%96%9C%E8%87%A5%E6%8E%A8\"><\/span><strong>\u2461 \u4e0a\u659c\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Incline Chest Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e0a\u80f8<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/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\/83Y78g\" 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>\u6311\u9078\u4e00\u500b\u5408\u9069\u7684\u91cd\u91cf (\u6bd4\u5e73\u80f8\u63a8\u8f15\u4e00\u4e9b)<\/li><li>\u5c07\u81e5\u63a8\u6905\u8abf\u6574\u6210\u4e0a\u659c\u89d2\u5ea6 (30\u00b0 \/ 45\u00b0)<\/li><li>\u69d3\u9234\u653e\u7f6e\u5728\u67b6\u4e0aor\u5927\u817f\u4e0a<\/li><li>\u5c41\u80a1\u3001\u4e0a\u80cc\u8cbc\u5e73\u6905\u588a\uff0c\u4e0b\u80cc\u4fdd\u6301\u7a7a\u9699<\/li><li>\u96d9\u624b\u5411\u4e0a\u6253\u76f4\uff0c\u5411\u5916\u5448\u73fe\u7d0445\u00b0<\/li><li>\u6df1\u547c\u5438\u3001\u80a9\u8180\u4e0b\u6c89\uff0c\u5c07\u80f8\u633a\u51fa<\/li><li>\u529b\u7dda\u7dad\u6301\u5782\u76f4\uff0c\u5c07\u69d3\u9234\u4e0b\u653e\u81f3\u5b8c\u5168\u62c9\u4f38\uff0c\u518d\u56de\u63a8<\/li><\/ol>\n\n\n\n<p>\u7b2c\u4e8c\u500b\u52d5\u4f5c &#8211; \u69d3\u9234\u4e0a\u659c\u81e5\u63a8\uff0c\u76f8\u8f03\u65bc\u5e73\u80f8\u63a8\u6703\u66f4\u96e3\u4e00\u4e9b\uff0c\u4f46\u96e3\u4e0d\u5728\u65bc\u52d5\u4f5c\u672c\u8eab\uff0c\u800c\u662f\u4e0d\u7fd2\u6163\u4e0a\u659c\u7684\u89d2\u5ea6<\/p>\n\n\n\n<p>\u56e0\u6b64\u5efa\u8b70\u91cd\u91cf\u8981\u7528\u8f15\u4e00\u9ede\uff0c\u751a\u81f3\u9078\u7528\u7a7a\u69d3\u3001\u6700\u8f15\u7684\u958b\u59cb\u7df4\u7fd2\uff0c\u6162\u6162\u627e\u5230\u4e0a\u80f8\u767c\u529b\u611f\u5f8c\uff0c\u518d\u505a\u91cd\u91cf\u7684\u589e\u52a0<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E9%9B%99%E6%89%8B%E5%A4%BE%E8%83%B8\"><\/span><strong>\u2462 \u96d9\u624b\u593e\u80f8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Landmind Chest Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80f8\u808c (\u589e\u52a0\u539a\u5ea6)<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/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\/vQJ7q0\" 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>\u6311\u9078\u4e00\u500b\u5408\u9069\u7684\u91cd\u91cf<\/li><li>\u5c07\u69d3\u9234\u4e00\u7aef\u653e\u7f6e\u5728\u5730\u9762 (\u627e\u89d2\u843d\u56fa\u5b9a)<\/li><li>\u96d9\u624b\u6258\u8457\u53e6\u4e00\u7aef\u69d3\u7247\u4e0b\u65b9<\/li><li>\u8d77\u59cb\u4f4d\u7f6e\u65bc\u80f8\u53e3\u4e0a\u65b9<\/li><li>\u5411\u4e0a\u63a8\u52d5\u69d3\u9234\uff0c\u540c\u6642\u5c07\u80f8\u808c\u593e\u7dca<\/li><li>\u4e0b\u653e\u81f3\u80f8\u53e3\u4e0a\u65b9\uff0c\u5373\u5b8c\u6210\u52d5\u4f5c<\/li><\/ol>\n\n\n\n<p>\u96d9\u624b\u593e\u80f8\u662f\u4e00\u500b\u975e\u5e38\u597d\u300c\u589e\u52a0\u80f8\u808c\u539a\u5ea6\u300d\u7684\u52d5\u4f5c\uff01\u4e0d\u8ad6\u662f\u4e00\u822c\u69d3\u9234\u3001\u53ef\u8abf\u69d3\u9234\uff0c\u7686\u53ef\u5b8c\u6210<\/p>\n\n\n\n<p>\u8981\u7279\u5225\u6ce8\u610f\u7684\u9ede\u662f\uff0c\u4e0b\u653e\u3001\u4e0a\u63a8\u7684\u9ad8\u5ea6\uff0c\u4e0b\u653e\u4e0d\u80fd\u592a\u4f4e\uff0c\u81f3\u4e0a\u80f8\u4f4d\u7f6e\u5373\u53ef\uff1b\u76e1\u53ef\u80fd\u4e0a\u63a8\u81f3\u80f8\u808c\u5b8c\u6574\u6536\u7e2e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\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=\"%E6%A7%93%E9%88%B4%E7%B7%B4%E8%83%B8%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u9234\u7df4\u80f8\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u9234\u81e5\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u9234\u4e0a\u659c\u81e5\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u96d9\u624b\u593e\u80f8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u2460<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u2461<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u2462<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u56e0\u70ba\u4e0a\u80f8\u7684\u611f\u53d7\u5ea6\u5c0d\u90e8\u5206\u7684\u4eba\u4f86\u8aaa\uff0c\u4e0d\u662f\u5f88\u597d\u627e\u5230\uff0c\u56e0\u6b64\u7b2c\u4e00\u500b\u52d5\u4f5c\u6211\u6703\u64fa\u4e00\u822c\u7684\u69d3\u9234\u81e5\u63a8<\/p>\n\n\n\n<p>\u5b8c\u6210\u7b2c\u4e00\u500b\u52d5\u4f5c\u5f8c\uff0c\u4f60\u7684\u80f8\u808c\u5f97\u5230\u5b8c\u6574\u5145\u8840\uff0c\u9019\u6642\u518d\u52a0\u5165\u4e0a\u659c\u81e5\u63a8\uff0c\u52a0\u5f37\u4e0a\u80f8\u7684\u523a\u6fc0\u3001\u611f\u53d7<\/p>\n\n\n\n<p>\u6700\u5f8c\u4ee5\u4e00\u500b\u55ae\u95dc\u7bc0\u52d5\u4f5c &#8211; \u300c\u96d9\u624b\u593e\u80f8\u300d\uff0c\u4e5f\u8ddf\u8457\u8a13\u7df4\u7684\u5c3e\u7aef\u964d\u4f4e\u91cd\u91cf\uff0c\u628a\u6ce8\u610f\u529b\u653e\u5728\u808c\u8089\u7684\u6536\u7e2e\u3001\u62c9\u4f38\u4e0a<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%A7%93%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%83%8C%E8%82%8C\"><\/span><strong>2. \u69d3\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80cc\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u9234\u7df4\u80cc\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u6709\uff15\u500b\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u9234\u5212\u8239<\/li><li>\u53cd\u624b\u69d3\u9234\u5212\u8239<\/li><li>\u69d3\u9234\u8073\u80a9<\/li><li>\u67b6\u4e0a\u786c\u8209<\/li><li>\u55ae\u81c2\u5212\u8239<\/li><\/ul>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ieuHj8Gn4b\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/back-muscle-training\/embed\/#?secret=ieuHj8Gn4b\" data-secret=\"ieuHj8Gn4b\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9\"><\/span><strong>\u2460 \u69d3\u9234\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Row<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u80cc\u808c (\u504f\u4e2d\u4e0a\u6bb5)<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/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\/NO1nkD\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u64c7\u5408\u9069\u7684\u69d3\u9234\u91cd\u91cf (\u53ef\u7a0d\u91cd\u4e00\u4e9b)<\/li><li>\u96d9\u624b\u8207\u80a9\u540c\u5bec\u3001\u6b63\u63e1\u69d3\u9234\uff0c\u4e14\u81ea\u7136\u4e0b\u653e<\/li><li>\u5c41\u80a1\u5411\u5f8c\u63a8\uff0c\u6838\u5fc3\u51fa\u529b\u3001\u7a69\u5b9a\u4e0b\u80cc (\u4e0d\u99dd\u80cc)<\/li><li>\u8eab\u9ad4\u524d\u50be\u544870\uff5e80\u00b0\u5de6\u53f3\uff0c\u4ee5\u4f60\u80fd\u4fdd\u6301\u8eab\u9ad4\u7a69\u5b9a\u7684\u89d2\u5ea6<\/li><li>\u5fae\u633a\u80f8\uff0c\u80a9\u80db\u9aa8\u5411\u5f8c\u6536\u7dca\uff0c\u518d\u5229\u7528\u624b\u8098\u5e36\u52d5\u524d\u81c2<\/li><li>\u5c07\u69d3\u9234\u9806\u8457\u809a\u5b50\u7684\u65b9\u5411\uff0c\u5411\u4e0a\u5212\u52d5<\/li><\/ol>\n\n\n\n<p>\u69d3\u9234\u5212\u8239\uff0c\u6700\u7d93\u5178\u7684\u7df4\u80cc\u52d5\u4f5c\u4e4b\u4e00\uff0c\u56e0\u70ba\u80cc\u90e8\u662f\u5927\u808c\u7fa4\uff0c\u6240\u4ee5\u53ef\u4ee5\u7528\u7a0d\u5fae\u91cd\u4e00\u4e9b\u7684\u91cd\u91cf<\/p>\n\n\n\n<p>\u4f46\u65b0\u624b\u4e0d\u5efa\u8b70\u4e00\u4e0b\u5b50\u91cd\u91cf\u8df3\u592a\u5feb\uff01\u56e0\u70ba\u4f60\u7684\u4e0b\u80cc\u3001\u6838\u5fc3\u9084\u4e0d\u5920\u7a69\u5b9a\uff0c\u5f88\u5bb9\u6613\u8b8a\u6210\u4e0b\u80cc\u4ee3\u511f (\u8170\u9178)<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u767c\u529b\u7684\u9806\u5e8f\u4e5f\u5f88\u91cd\u8981\uff0c<strong>\u80a9\u80db\u9aa8\u5f8c\u6536 \u2192 \u624b\u8098\u5f8c\u6536 \u2192 \u524d\u81c2\u5f8c\u6536<\/strong>\uff0c\u4f9d\u5faa\u8457\u9019\u6a23\u7684\u65b9\u5f0f\u624d\u80fd\u63d0\u5347\u80cc\u90e8\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5ef6\u4f38\u95b1\u8b80\uff1a<\/span><\/strong> <strong><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E5%8F%8D%E6%89%8B%E6%A7%93%E9%88%B4%E5%88%92%E8%88%B9\"><\/span><strong>\u2461 \u53cd\u624b\u69d3\u9234\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Reverse-Grip Barbell Row<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u80cc\u808c (\u504f\u4e2d\u4e0b\u6bb5)<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/WPBz6Q\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u64c7\u5408\u9069\u7684\u69d3\u9234\u91cd\u91cf (\u53ef\u7a0d\u91cd\u4e00\u4e9b)<\/li><li>\u96d9\u624b\u8207\u80a9\u540c\u5bec\u3001\u53cd\u63e1\u69d3\u9234\uff0c\u4e14\u81ea\u7136\u4e0b\u653e<\/li><li>\u5c41\u80a1\u5411\u5f8c\u63a8\uff0c\u6838\u5fc3\u51fa\u529b\u3001\u7a69\u5b9a\u4e0b\u80cc (\u4e0d\u99dd\u80cc)<\/li><li>\u8eab\u9ad4\u524d\u50be\u544870\uff5e80\u00b0\u5de6\u53f3\uff0c\u4ee5\u4f60\u80fd\u4fdd\u6301\u8eab\u9ad4\u7a69\u5b9a\u7684\u89d2\u5ea6<\/li><li>\u5fae\u633a\u80f8\uff0c\u80a9\u80db\u9aa8\u5411\u5f8c\u6536\u7dca\uff0c\u518d\u5229\u7528\u624b\u8098\u5e36\u52d5\u524d\u81c2<\/li><li>\u5c07\u69d3\u9234\u9806\u8457\u4e0a\u8179\u7684\u65b9\u5411\uff0c\u5411\u4e0a\u5212\u52d5<\/li><\/ol>\n\n\n\n<p>\u76f8\u6bd4\u6b63\u624b\u69d3\u9234\u5212\u8239\uff0c\u53cd\u624b\u7684\u65b9\u5f0f\u53ef\u4ee5\u8b93\u4f60\u5e36\u5230\u66f4\u591a\u80cc\u808c\u4e0b\u65b9\u7684\u90e8\u5206\uff0c\u540c\u6642\u611f\u53d7\u5ea6\u4e5f\u6703\u975e\u5e38\u597d<\/p>\n\n\n\n<p>\u5f88\u591a\u670b\u53cb\u90fd\u53ea\u7df4\u6b63\u624b\u7684\uff0c\u5c0e\u81f4\u80cc\u90e8\u4e0b\u65b9\u90fd\u6c92\u4ec0\u9ebc\u7df4\u5230\uff0c\u8996\u89ba\u4e0a\u5c31\u6703\u660e\u986f\u55ae\u8584\u4e00\u9ede<\/p>\n\n\n\n<p> \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=\"%E2%91%A2_%E6%A7%93%E9%88%B4%E8%81%B3%E8%82%A9\"><\/span><strong>\u2462 \u69d3\u9234\u8073\u80a9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Shrug<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u659c\u65b9\u808c (\u50be\u659c\u89d2\u5ea6\u8d8a\u5927\uff0c\u7df4\u5230\u8d8a\u4e0b\u65b9)<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1aW\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/570EyK\" 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\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u64c7\u5408\u9069\u7684\u69d3\u9234\u91cd\u91cf (\u53ef\u7a0d\u91cd\u4e00\u4e9b)<\/li><li>\u96d9\u624b\u8207\u80a9\u540c\u5bec\u3001\u6b63\u63e1\uff0c\u81ea\u7136\u4e0b\u653e\u65bc\u8eab\u524d<\/li><li>\u4e0a\u534a\u8eab\u7565\u5fae\u524d\u50be (\u4e0d\u8981\u7ad9\u592a\u76f4)<\/li><li>\u80a9\u8180\u4ee5\u4e0b\u4fdd\u6301\u4e0d\u52d5\uff0c\u624b\u81c2\u7dad\u6301\u4e0b\u653e<\/li><li>\u6838\u5fc3\u6536\u7dca\u3001\u633a\u80f8\uff0c\u4e0d\u5f4e\u8170\u99dd\u80cc<\/li><li>\u9806\u8457\u80a9\u8180\u7684\u65b9\u5411\uff0c\u5411\u4e0a\u63d0\u52d5\u3001\u4e0b\u653e<\/li><\/ol>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u6709\u4e00\u500b\u7591\u554f\uff1a\u300c\u69d3\u9234\u8073\u80a9\u4e0d\u662f\u7df4\u80a9\u8180\u3001\u4e0a\u659c\u65b9\u7684\u55ce\uff1f\u300d\uff0c\u6211\u600e\u9ebc\u6703\u628a\u5b83\u653e\u5728\u7df4\u80cc\uff1f<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u4f60\u4e26\u6c92\u6709\u770b\u932f\uff0c\u900f\u904e\u4e0d\u540c\u7684\u8eab\u9ad4\u50be\u659c\u89d2\u5ea6\uff0c\u4f60\u662f\u53ef\u4ee5\u505a\u5230\u6539\u8b8a\u8a13\u7df4\u90e8\u4f4d\u7684\u76ee\u7684\uff01<\/p>\n\n\n\n<p>\u8eab\u9ad4\u7565\u5fae\u524d\u50be\uff0c\u8b93\u81ea\u5df1\u7684\u4e2d\u3001\u4e0b\u659c\u65b9\u808c\uff0c\u5f9e\u80cc\u9762\u4f86\u770b\u5c31\u662f\u4f60\u7684\u4e0a\u80cc\u4e2d\u9593\u9019\u584a\uff0c\u53ef\u4ee5\u5f97\u5230\u66f4\u591a\u523a\u6fc0<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5ef6\u4f38\u95b1\u8b80\uff1a<\/span><a href=\"https:\/\/physicfit.com\/dumbbell-shrug\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\" \u3010\u555e\u9234\u8073\u80a9\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u6b63\u78ba\u59ff\u52e2\u6559\u5b78\uff01\u89d2\u5ea6\u600e\u9ebc\u6293\uff1f\u611f\u53d7\u5ea6\u5c0f\u6280\u5de7\"> \u3010\u555e\u9234\u8073\u80a9\uff5c\u52d5\u4f5c\u6307\u5357\u3011\uff15\u6b65\u9a5f\u6b63\u78ba\u59ff\u52e2\u6559\u5b78\uff01\u89d2\u5ea6\u600e\u9ebc\u6293\uff1f\u611f\u53d7\u5ea6\u5c0f\u6280\u5de7<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E6%9E%B6%E4%B8%8A%E7%A1%AC%E8%88%89\"><\/span><strong>\u2463 \u67b6\u4e0a\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Rack Deadlift<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80cc\u90e8\u539a\u5ea6<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/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\/oZJ92B\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u64c7\u5408\u9069\u7684\u69d3\u9234\u91cd\u91cf (\u53ef\u7a0d\u91cd\u4e00\u4e9b)<\/li><li>\u627e\u4e00\u500b\u7d04\u81f3\u819d\u84cb\u9ad8\u5ea6\u7684\u7a69\u56fa\u5e73\u53f0<\/li><li>\u5c07\u69d3\u9234\u5e73\u653e\u81f3\u53f0\u968e\u4e0a<\/li><li>\u5c41\u80a1\u5411\u5f8c\u63a8\u3001\u6838\u5fc3\u51fa\u529b\u7dad\u6301\u4e0b\u80cc\u4e2d\u7acb<\/li><li>\u96d9\u624b\u5782\u76f4\u5411\u4e0b\uff0c\u76f4\u5230\u89f8\u78b0\u5230\u69d3\u9234<\/li><li>\u5c07\u69d3\u9234\u4ee5\u786c\u8209\u7684\u65b9\u5f0f\u8209\u8d77\uff0c\u518d\u4e0b\u653e\u81f3\u5e73\u53f0<\/li><\/ol>\n\n\n\n<p>\u67b6\u4e0a\u786c\u8209\uff0c\u662f\u6211\u8fd1\u671f\u975e\u5e38\u611b\u7df4\u7684\u52d5\u4f5c\u4e4b\u4e00\uff0c\u56e0\u70ba\u5b83\u80fd\u6709\u6548\u5e6b\u52a9\u6211\u589e\u52a0\u80cc\u808c\u7684\u300c\u539a\u5ea6\u300d<\/p>\n\n\n\n<p>\u81f3\u65bc\u70ba\u4ec0\u9ebc\u8981\u505a\u300c\u67b6\u4e0a\u300d\u786c\u8209\u9019\u7a2e\u534a\u7a0b\u7684\uff0c\u800c\u4e0d\u662f\u50b3\u7d71\u786c\u8209\u3001\u76f8\u64b2\u786c\u8209\u9019\u7a2e\u5168\u7a0b\u7684\u5462\uff1f<\/p>\n\n\n\n<p>\u7406\u7531\u5176\u5be6\u5f88\u7c21\u55ae\uff0c\u56e0\u70ba\u6211\u4e0d\u5e0c\u671b\u5728\u7df4\u80cc\u7684\u6642\u5019\uff0c\u817f\u90e8\u53c3\u8207\u904e\u591a\uff0c\u6211\u66f4\u5e0c\u671b\u80fd\u5c08\u6ce8\u5728\u80cc\u808c\u7684\u63a7\u5236\u4e0a<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5ef6\u4f38\u95b1\u8b80\uff1a<\/span><\/strong> <strong><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000 \u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A4_%E5%96%AE%E8%87%82%E5%88%92%E8%88%B9\"><\/span><strong>\u2464 \u55ae\u81c2\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>One-Arm Barbell Row<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u95ca\u80cc\u808c<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/k2MVRE\" 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>\u5c07\u69d3\u9234\u4e00\u7aef\u56fa\u5b9a\u5728\u5730\u9762 (\u53ef\u627e\u4e00\u500b\u89d2\u843d\u56fa\u5b9a)<\/li><li>\u55ae\u624b\u63e1\u4f4f\u53e6\u4e00\u7aef\u69d3\u9234\u7684\u524d\u5074<\/li><li>\u5f4e\u8170\u3001\u6838\u5fc3\u51fa\u529b\u7a69\u5b9a\u4e0b\u80cc (\u4e0d\u99dd\u80cc)<\/li><li>\u53e6\u4e00\u96bb\u624b\u6276\u8457\u81ea\u5df1\u7684\u5927\u817f\uff0c\u4f5c\u70ba\u652f\u6490<\/li><li>\u80a9\u80db\u5411\u5f8c\u6536\uff0c\u5e36\u52d5\u624b\u8098\u3001\u524d\u81c2\uff0c\u62c9\u52d5\u69d3\u9234<\/li><\/ol>\n\n\n\n<p>\u5229\u7528\u69d3\u9234\u4f86\u505a\u55ae\u81c2\u5212\u8239\uff0c\u6211\u8a8d\u70ba\u4e0d\u8ad6\u662f\u611f\u53d7\u5ea6\u3001\u624b\u81c2\u501f\u529b\u7a0b\u5ea6\uff0c\u90fd\u6bd4\u555e\u9234\u4f86\u7684\u597d\u51fa\u8a31\u591a\uff01<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u907f\u514d\u5728\u505a\u555e\u9234\u5212\u8239\u6642\uff0c\u4e0b\u80cc\u904e\u5ea6\u4ee3\u511f\u7684\u60c5\u5f62\u767c\u751f\uff0c\u540c\u6642\u66f4\u5c08\u6ce8\u65bc\u95ca\u80cc\u808c\u7684\u6536\u7e2e\u4e0a<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u5ef6\u4f38\u95b1\u8b80\uff1a<\/strong> <\/span><strong><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A7%93%E9%88%B4%E7%B7%B4%E8%83%8C%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u9234\u7df4\u80cc\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000\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\">\u53cd\u624b\u69d3\u9234\u5212\u8239<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u55ae\u81c2\u5212\u8239<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u67b6\u4e0a\u786c\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u9234\u8073\u80a9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2460<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2461<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2462<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2463<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-2\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u4e0d\u5f97\u4e0d\u8aaa\uff0c\u56e0\u70ba\u9019\u4e9b\u69d3\u9234\u8a13\u7df4\u52d5\u4f5c\u90fd\u662f\u6211\u7cbe\u6311\u7d30\u9078\u51fa\u4f86\u7684\uff0c\u5be6\u5728\u6709\u9ede\u96e3\u505a\u6289\u64c7<\/p>\n\n\n\n<p>\u540c\u6642\u6211\u4e5f\u4e0d\u5e0c\u671b\u4f60\u5728\u4e00\u5929\u5167\u5c07\u6240\u6709\u7684\u7df4\u80cc\u52d5\u4f5c\u585e\u9032\u83dc\u55ae\u4e2d\uff0c\u56e0\u6b64\u52e2\u5fc5\u5f97\u505a\u53d6\u6368<\/p>\n\n\n\n<p>\u9996\u5148\u6211\u6703\u5148\u4ee5\u52d5\u4f5c\u884c\u7a0b\u9577\u3001\u7bc4\u570d\u5927\u7684\u53cd\u624b\u69d3\u9234\u5212\u8239\u958b\u59cb\uff0c\u71b1\u958b\u5f8c\u518d\u642d\u914d\u4e00\u500b\u55ae\u95dc\u7bc0 &#8211; \u55ae\u81c2\u5212\u8239\u52d5\u4f5c<\/p>\n\n\n\n<p>\u6700\u5f8c\u52a0\u5165\u80cc\u808c\u539a\u5ea6\u3001\u659c\u65b9\u808c\u7684\u8a13\u7df4\uff0c\u88dc\u5f37\u4e00\u822c\u4eba\u5bb9\u6613\u5ffd\u7565\u7684\u4e0a\u80cc\u90e8\u5206<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%A7%93%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%82%A9%E8%86%80\"><\/span><strong>3. \u69d3\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u80a9\u8180<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u9234\u7df4\u80a9\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u6709\uff14\u500b\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u9234\u80a9\u63a8<\/li><li>\u76f4\u7acb\u5212\u8239<\/li><li>\u4fef\u8eab\u5f8c\u62c9<\/li><li>\u69d3\u9234\u524d\u5e73\u8209<\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ooiledgHzF\"><a href=\"https:\/\/physicfit.com\/shoulder-training\/\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/shoulder-training\/embed\/#?secret=ooiledgHzF\" data-secret=\"ooiledgHzF\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%A7%93%E9%88%B4%E8%82%A9%E6%8E%A8\"><\/span><strong>\u2460 \u69d3\u9234\u80a9\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Shoulder Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u80a9\u8180 (\u504f\u4e09\u89d2\u808c\u4e2d\u3001\u524d\u675f)<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/x6jNGq\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u91cd\u91cf\uff0c\u4e0d\u5efa\u8b70\u592a\u91cd (\u65b0\u624b\u80a9\u8180\u76f8\u5c0d\u8f03\u5f31)<\/li><li>\u63a1\u53d6\u7ad9\u59ff\u7684\u65b9\u5f0f\uff0c\u6838\u5fc3\u6536\u7dca\uff0c\u4fdd\u6301\u8eab\u9ad4\u7a69\u5b9a<\/li><li>\u96d9\u624b\u8207\u80a9\u540c\u5becor\u7565\u5bec (\u4ee5\u81ea\u7136\u3001\u8212\u670d\u70ba\u4e3b)<\/li><li>\u5c07\u69d3\u9234\u63e1\u628a\u81f3\u65bc\u624b\u638c\u300c\u864e\u53e3\u300d\u7684\u4f4d\u7f6e\uff0c\u78ba\u5be6\u5c07\u5176\u5305\u8986<\/li><li>\u8d77\u59cb\u4f4d\u7f6e\u65bc\u80f8\u53e3\u4e0a\u65b9\uff0c\u982d\u90e8\u7565\u70ba\u5f8c\u4ef0\uff0c\u518d\u5c07\u69d3\u9234\u5782\u76f4\u5411\u4e0a\u63a8\u8d77<\/li><li>\u69d3\u9234\u8d85\u904e\u982d\u90e8\u5f8c\uff0c\u5373\u53ef\u4f7f\u9838\u90e8\u56de\u5230\u4e2d\u7acb\u4f4d\u7f6e\uff0c\u91cd\u8907\u52d5\u4f5c<\/li><\/ol>\n\n\n\n<p>\u69d3\u9234\u80a9\u63a8\u662f\u4e00\u500b\u975e\u5e38\u597d\u5feb\u901f\u7d2f\u7a4d\u8a13\u7df4\u91cf\u7684\u52d5\u4f5c\uff0c\u4e00\u822c\u4e5f\u6703\u6bd4\u4f60\u7df4\u80a9\u8180\u5176\u4ed6\u52d5\u4f5c\u4f86\u7684\u300c\u91cd\u300d<\/p>\n\n\n\n<p>\u901a\u5e38\u6211\u90fd\u6703\u628a\u80a9\u63a8\u7576\u4f5c\u7b2c\u4e00\u500b\u8a13\u7df4\uff0c\u559a\u9192\u80a9\u8180\u7684\u529b\u91cf\uff0c\u540c\u6642\u4e5f\u4f5c\u70ba\u4e09\u89d2\u808c\u5145\u8840\u7528\u9014<\/p>\n\n\n\n<p>\u5c0d\u65bc\u65b0\u624b\u4f86\u8aaa\uff0c\u7684\u78ba\u524d\u671f\u883b\u9700\u8981\u591a\u52a0\u7df4\u7fd2\uff0c\u624d\u80fd\u4f7f\u52d5\u4f5c\u66f4\u52a0\u7d14\u719f\uff01<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5ef6\u4f38\u95b1\u8b80\uff1a<\/span><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/strong><\/p>\n\n\n\n<p>\u3000    \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=\"%E2%91%A1_%E7%9B%B4%E7%AB%8B%E5%88%92%E8%88%B9\"><\/span><strong><strong>\u2461<\/strong> \u76f4\u7acb\u5212\u8239<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Upright Row<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80a9\u8180\u4e2d\u5f8c\u6bb5<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1aW\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/K8EkOY\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u91cd\u91cf (\u4e0d\u8981\u592a\u91cd)<\/li><li>\u9078\u7528W\u69d3\uff0c\u63e1\u5728W\u7684\u5c16\u7aef\u4f4d\u7f6e<\/li><li>\u6838\u5fc3\u6536\u7dca\uff0c\u4fdd\u6301\u8ec0\u5e79\u7a69\u5b9a<\/li><li>\u4e0a\u534a\u8eab\u7565\u5fae\u5411\u524d\u50be\uff0c\u5b64\u7acb\u80a9\u8180<\/li><li>\u4ee5\u659c\u4e0b\u2192\u659c\u4e0b\u7684\u65b9\u5411\u62c9\u52d5\u69d3\u9234<\/li><li>\u611f\u53d7\u80a9\u8180\u4e2d\u3001\u5f8c\u675f\u7684\u767c\u529b<\/li><\/ol>\n\n\n\n<p>\u5176\u5be6\u6bd4\u8d77\u4e00\u822c\u76f4\u69d3\uff0c\u6211\u6703\u66f4\u559c\u6b61\u7528W\u69d3\u4f86\u505a\u76f4\u7acb\u5212\u8239\uff0c\u9664\u4e86\u9577\u5ea6\u8f03\u77ed\u4ee5\u5916\uff0c\u51f9\u66f2\u7684\u66f2\u7dda\u4e5f\u66f4\u7b26\u5408\u624b\u90e8\u6293\u63e1<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u56e0\u70ba\u9019\u908a\u662f\u8981\u628a\u76f4\u7acb\u5212\u8239\u7576\u4f5c\u300c\u7df4\u80a9\u300d\u7684\u52d5\u4f5c\uff0c\u8eab\u9ad4\u7ad9\u592a\u76f4\u9664\u4e86\u6703\u6709\u80a9\u593e\u64e0\u7684\u98a8\u96aa\uff0c\u4e5f\u6703\u5e36\u5230\u592a\u591a\u4e0a\u659c\u65b9\u808c<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u5728\u505a\u76f4\u7acb\u5212\u8239\u6642\uff0c\u53ea\u60f3\u8457\u8981\u628a\u69d3\u9234\u62c9\u8d77\u4f86\uff0c\u5c0e\u81f4\u62c9\u8d77\u7684\u5e45\u5ea6\u904e\u5927\uff0c\u9032\u800c\u7522\u751f\u80a9\u8180\u4e0d\u8212\u670d\u3001\u611f\u53d7\u5ea6\u5dee\u7684\u73fe\u8c61<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E4%BF%AF%E8%BA%AB%E5%BE%8C%E6%8B%89\"><\/span><strong><strong>\u2462<\/strong> \u4fef\u8eab\u5f8c\u62c9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Bent-Over Fly<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80a9\u8180\u5f8c\u675f<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1aW\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/XQV0Vk\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u64c7\u8f15\u4e00\u9ede\u7684\u91cd\u91cf (\u611f\u53d7\u5ea6\u70ba\u4e3b)<\/li><li>\u5f4e\u8170\u544890\u00b0\uff0c\u4e0a\u80cc\u62f1\u8d77\uff0c\u4e0b\u80cc\u4fdd\u6301\u7a69\u5b9a<\/li><li>\u6574\u500b\u80a9\u80db\u9aa8\u5f80\u4e0b\u9001\u51fa\u53bb\uff0c\u4e0d\u8981\u9810\u5148\u767c\u529b<\/li><li>\u5229\u7528\u80a9\u8180\u5f8c\u675f\u7684\u529b\u91cf\uff0c\u5c07\u69d3\u9234\u7de9\u6162\u62c9\u8d77<\/li><li>\u518d\u4e0b\u653e\u81f3\u80a9\u80db\u9aa8\u5b8c\u5168\u6253\u958b\uff0c\u597d\u597d\u611f\u53d7\u52d5\u4f5c<\/li><\/ol>\n\n\n\n<p>W\u69d3\u4fef\u8eab\u5f8c\u62c9\uff0c\u662f\u6211\u500b\u4eba\u6bcf\u6b21\u7df4\u80a9\u5fc5\u5099\u7684\uff01\u5c24\u5176\u662f\u5728\u5668\u6750\u6709\u9650\u4e4b\u4e0b\uff0c\u5b78\u6703\u7528\u69d3\u9234\u7df4\u80a9\u8180\u5f8c\u675f\u975e\u5e38\u91cd\u8981<\/p>\n\n\n\n<p>\u8a23\u7ac5\u5c31\u5728\u65bc\u300c<strong>\u5c07\u6574\u500b\u80a9\u80db\u9aa8\u9001\u51fa\u53bb<\/strong>\u300d\uff0c\u4e0d\u8981\u9810\u5148\u51fa\u529b\u593e\u7dca\uff0c\u624d\u80fd\u78ba\u4fdd\u4e0d\u6703\u52d5\u5230\u592a\u591a\u80cc<\/p>\n\n\n\n<p>\u63a5\u8457\u5c31\u662f\u5c08\u6ce8\uff01\u5c08\u5fc3\uff01\u597d\u597d\u611f\u53d7\u4f60\u7684\u4e09\u89d2\u808c\u5f8c\u675f\u5c31\u5c0d\u5566\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E6%A7%93%E9%88%B4%E5%89%8D%E5%B9%B3%E8%88%89\"><\/span><strong><strong>\u2463<\/strong> \u69d3\u9234\u524d\u5e73\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Front Raise<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80a9\u8180\u524d\u675f<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/gpXGX9\" 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\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u91cd\u91cf (\u5f9e\u6700\u8f15\u958b\u59cb)<\/li><li>\u96d9\u624b\u8207\u80a9\u540c\u5bec\uff0c\u6b63\u63e1\u69d3\u9234\u3001\u81ea\u7136\u4e0b\u653e<\/li><li>\u659c\u65b9\u4e0b\u58d3\uff0c\u6162\u6162\u5c07\u80a9\u8180\u5411\u4e0a\u5e73\u8209<\/li><li>\u7d04\u81f3\u624b\u90e8\u5e73\u884c\u5730\u9762\u5373\u53ef\uff0c\u518d\u6162\u901f\u4e0b\u653e\u69d3\u9234<\/li><\/ol>\n\n\n\n<p>\u524d\u5e73\u8209\u6709\u975e\u5e38\u591a\u5f62\u5f0f\uff0c\u5176\u4e2d\u6700\u7d93\u5178\u3001\u6700\u597d\u4e0a\u624b\u7684\uff0c\u975e\u6b63\u624b\u524d\u5e73\u8209\u83ab\u5c6c\u4e86\uff01<\/p>\n\n\n\n<p>\u56e0\u70ba\u80a9\u8180\u524d\u675f\u5c6c\u65bc\u5c0f\u808c\u7fa4\uff0c\u52a0\u4e0a\u662f\u55ae\u95dc\u7bc0\u52d5\u4f5c\uff0c\u91cd\u91cf\u4e0d\u9700\u8981\u5230\u592a\u91cd\uff0c\u4ee5\u591a\u6b21\u6578\u3001\u901f\u5ea6\u6162\u70ba\u4e3b<\/p>\n\n\n\n<p>\u53e6\u5916\uff0c\u5728\u52d5\u4f5c\u9810\u5099\u6642\uff0c\u5343\u842c\u4e0d\u8981\u6025\u8457\u958b\u59cb\uff01\u5148\u78ba\u5b9a\u4e0a\u659c\u65b9\u4e0d\u6703\u53c3\u8207\u904e\u591a\u5f8c\uff0c\u518d\u9032\u884c\u524d\u5e73\u8209\u7684\u52d5\u4f5c<\/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 \u4f60\u4e5f\u53ef\u4ee5\u9078\u64c7\u7528\u300c\u53cd\u624b\u300d\u7684\u65b9\u5f0f\u9032\u884c\u524d\u5e73\u8209\uff0c\u5c0d\u65bc\u80a9\u8180\u524d\u675f\u523a\u6fc0\u4e5f\u6703\u6709\u4e0d\u540c\u7684\u611f\u53d7<\/span><\/strong><\/p>\n\n\n\n<p> \u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A7%93%E9%88%B4%E7%B7%B4%E8%82%A9%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u9234\u7df4\u80a9\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u9234\u80a9\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u76f4\u7acb\u5212\u8239<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u4fef\u8eab\u5f8c\u62c9<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u9234\u524d\u5e73\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2460<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2461<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2462<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2463<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\uff5e4\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-3\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u4e00\u5982\u5f80\u5e38\uff0c\u5728\u80a9\u8180\u9084\u6c92\u5145\u5206\u71b1\u958b\u524d\uff0c\u6211\u6703\u5148\u5b89\u6392\u591a\u95dc\u7bc0\u70ba\u4e3b\u7684\u300c\u69d3\u9234\u80a9\u63a8\u300d\u4f5c\u70ba\u7b2c\u4e00\u500b\u52d5\u4f5c<\/p>\n\n\n\n<p>\u63a5\u8457\u4ee5\u76f4\u7acb\u5212\u8239\u52a0\u5f37\u4e2d\u5f8c\u675f\u7684\u90e8\u5206 \u2192 \u5b64\u7acb\u5f8c\u675f\u518d\u591a\u4e00\u6b21\u7684\u5f8c\u675f\u8a13\u7df4 (\u591a\u6578\u4eba\u5bb9\u6613\u5ffd\u7565\u80a9\u8180\u5f8c\u675f)<\/p>\n\n\n\n<p>\u500b\u4eba\u8a8d\u70ba\uff0c\u80a9\u8180\u4e09\u500b\u9762\u5411\u4e2d\uff0c\u6700\u75db\u82e6\u3001\u6700\u9700\u8981\u5c08\u6ce8\u529b\u7684\u5c31\u662f\u524d\u675f\u4e86\uff01<\/p>\n\n\n\n<p>\u5982\u679c\u6211\u5148\u7df4\u524d\u675f\uff0c\u518d\u53bb\u7df4\u4e2d\u3001\u5f8c\u675f\uff0c\u6703\u8b8a\u6210\u6211\u7121\u6cd5\u5c08\u6ce8\u5728\u5f8c\u9762\u7684\u8a13\u7df4\uff0c\u751a\u81f3\u611f\u53d7\u5ea6\u90fd\u88ab\u524d\u675f\u7d66\u5e36\u8d70<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%A7%93%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E4%BA%8C%E9%A0%AD%E8%82%8C\"><\/span><strong>4. \u69d3\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u4e8c\u982d\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u9234\u7df4\u4e8c\u982d\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u6709\uff12\u500b\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u9234\u5f4e\u8209<\/li><li>\u53cd\u624b\u5f4e\u8209<\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"kLyXAbjqQU\"><a href=\"https:\/\/physicfit.com\/biceps-training\/\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/biceps-training\/embed\/#?secret=kLyXAbjqQU\" data-secret=\"kLyXAbjqQU\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%A7%93%E9%88%B4%E5%BD%8E%E8%88%89\"><\/span><strong>\u2460 \u69d3\u9234\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Bicep Curl<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e8c\u982d\u808c<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1aW\u69d3 \/ \u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/79Jwyw\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u69d3\u9234\u91cd\u91cf<\/li><li>\u6b63\u624b\u6293\u63e1\u69d3\u9234\uff0c\u81ea\u7136\u4e0b\u653e\u65bc\u8eab\u9ad4\u524d\u5074<\/li><li>\u624b\u8098\u3001\u4e0a\u81c2\u56fa\u5b9a\u4e0d\u52d5<\/li><li>\u5229\u7528\u4e8c\u982d\u808c\u3001\u524d\u81c2\u7684\u529b\u91cf\u5c07\u69d3\u9234\u8209\u8d77<\/li><li>\u611f\u53d7\u4e8c\u982d\u808c\u7684\u62c9\u4f38\u611f\uff0c\u6162\u8209\u6162\u653e<\/li><\/ol>\n\n\n\n<p>\u7d93\u5178\u4e14\u6b77\u4e45\u4e0d\u8870\u7684\u4e8c\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff0c\u80af\u5b9a\u662f\u5c31\u662f\u5f4e\u8209\u4e86\uff0c\u800c\u4f7f\u7528\u69d3\u9234\u64cd\u4f5c\u4e5f\u662f\u975e\u5e38\u5e38\u898b\u7684\u65b9\u5f0f\u4e4b\u4e00<\/p>\n\n\n\n<p>\u500b\u4eba\u6bd4\u8f03\u63a8\u85a6\u7528\u300cW\u69d3\u300d\u4f86\u9032\u884c\uff0c\u76f8\u5c0d\u6293\u63e1\u6642\uff0c\u624b\u8155\u4e5f\u6bd4\u8f03\u8212\u670d\uff01<\/p>\n\n\n\n<p>\u624b\u8155\u3001\u4e0a\u81c2\u76e1\u53ef\u80fd\u7dad\u6301\u4e0d\u52d5\uff0c\u9019\u6a23\u624d\u80fd\u8b93\u5f35\u529b\u96c6\u4e2d\u5728\u4e8c\u982d\u808c\u4e0a\uff0c\u518d\u5229\u7528\u6162\u901f\u96e2\u5fc3\u6536\u7e2e\u7684\u65b9\u5f0f\uff0c\u52a0\u5f37\u611f\u53d7\u5ea6<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5ef6\u4f38\u95b1\u8b80\uff1a<a style=\"font-weight: bold;\" href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\" \u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f\"> <\/a><\/span><\/strong><a style=\"font-weight: bold;\" href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\" \u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E5%8F%8D%E6%89%8B%E5%BD%8E%E8%88%89\"><\/span><strong>\u2461 \u53cd\u624b\u5f4e\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Reverse Curl<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e8c\u982d\u808c\u3001\u524d\u81c2 (\u5f8c\u8005\u5c45\u591a)<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1aW\u69d3 \/ \u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/k2Mljx\" 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>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u91cd\u91cf (\u8f15\u4e00\u9ede\u5c31\u597d)<\/li><li>\u53cd\u63e1\u69d3\u9234\uff0c\u5782\u76f4\u4e0b\u653e\u65bc\u8eab\u9ad4\u524d\u5074<\/li><li>\u4ee5\u5916\u958b\u7684\u624b\u52e2\u6293\u63e1\uff0c\u814b\u4e0b\u4e0d\u8cbc\u7dca\u8eab\u9ad4<\/li><li>\u4ee5\u524d\u81c2\u6536\u7e2e\u70ba\u4e3b\uff0c\u4e0a\u62c9\u81f3\u7dca\u7e43\uff0c\u518d\u6162\u901f\u4e0b\u653e<\/li><\/ol>\n\n\n\n<p>\u300c\u53cd\u624b\u5f4e\u8209\u300d\u76f8\u6bd4\u4e00\u822c\u7684\u5f4e\u8209\uff0c\u884c\u7a0b\u6703\u518d\u4f86\u7684\u77ed\u4e00\u4e9b\uff0c\u56e0\u70ba\u4f60\u662f\u63a1\u7528\u53cd\u624b\u7684\u65b9\u5f0f\uff0c\u624b\u81c2\u6536\u7e2e\u7bc4\u570d\u6703\u53d7\u5230\u9650\u5236<\/p>\n\n\n\n<p>\u9084\u6709\u4e00\u500b\u975e\u5e38\u91cd\u8981\u7684\u9ede\uff01\u6709\u4e9b\u4eba\u6703\u628a\u53cd\u624b\u5f4e\u8209\u7576\u6210\u662f\u4e00\u822c\u5f4e\u8209\u4f86\u505a\uff0c\u7e3d\u89ba\u5f97\u4e00\u5b9a\u8981\u628a\u624b\u81c2\u6574\u500b\u5f4e\u8d77\u4f86<\/p>\n\n\n\n<p>\u4f46\u5176\u5be6\u5b83\u7684\u884c\u7a0b\u4e26\u4e0d\u5982\u4f60\u60f3\u50cf\u4e2d\u9019\u9ebc\u9577\uff0c\u751a\u81f3\u53ea\u6709\u4e00\u534a\uff0c\u56e0\u6b64\u4e00\u5207\u9084\u662f\u4ee5\u300c\u524d\u81c2\u300d\u5b8c\u6574\u6536\u7e2e\u70ba\u4e3b\uff0c\u4e8c\u982d\u808c\u8f14\u52a9<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A7%93%E9%88%B4%E7%B7%B4%E4%BA%8C%E9%A0%AD%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u9234\u7df4\u4e8c\u982d\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\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>\u69d3\u9234\u5f4e\u8209<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u53cd\u624b\u5f4e\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td>\u2460<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2461<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td>10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td>4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td>\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/td><td>\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-4\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u4e8c\u982d\u808c\u5c6c\u65bc\u5c0f\u808c\u7fa4\uff0c\u6bd4\u8d77\u5168\u8eab\u501f\u529b\u7684\u8a13\u7df4\u65b9\u5f0f\uff0c\u6211\u66f4\u50be\u5411\u65bc\u4ee5\u300c\u4e00\u5b9a\u7684\u91cd\u91cf + \u5b8c\u6574\u7684\u6536\u7e2e\u300d\u4f86\u935b\u934a<\/p>\n\n\n\n<p>\u56e0\u6b64\u6b21\u6578\u3001\u7d44\u6578\u90fd\u6703\u7a0d\u5fae\u62c9\u9ad8\u4e00\u4e9b\uff0c\u53e6\u5916\u5efa\u8b70\u6700\u5f8c\u4e5f\u53ef\u4ee5\u518d\u642d\u914d\u4e00\u500b\u5668\u68b0\u4e8c\u982d\u5f4e\u8209 or \u555e\u9234\u5f4e\u8209&#8230; \u4f86\u52a0\u5f37\u4e8c\u982d\u808c\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%A7%93%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E4%B8%89%E9%A0%AD%E8%82%8C\"><\/span><strong>5. \u69d3\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u4e09\u982d\u808c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u9234\u7df4\u4e09\u982d\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u67093\u500b\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u7a84\u81e5\u63a8<\/li><li>\u788e\u9871\u8005<\/li><li>\u7ad9\u59ff\u904e\u982d\u4f38\u5c55<\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"9kDLcMi4Gs\"><a href=\"https:\/\/physicfit.com\/triceps-training\/\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/triceps-training\/embed\/#?secret=9kDLcMi4Gs\" data-secret=\"9kDLcMi4Gs\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E7%AA%84%E8%87%A5%E6%8E%A8\"><\/span><strong>\u2460 \u7a84\u81e5\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Close-Grip Chest Press<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u982d\u808c<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/oZJ0nz\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u7a0d\u91cd\u7684\u91cd\u91cf<\/li><li>\u627e\u5c0b\u4e00\u500b\u5408\u9069\u7684\u5e73\u53f0 (\u5730\u9762or\u81e5\u63a8\u6905)<\/li><li>\u63a1\u53d6\u300c\u7a84\u300d\u63e1\u7684\u65b9\u5f0f (\u624b\u81c2\u9760\u8fd1\u814b\u4e0b)<\/li><li>\u611f\u53d7\u4e09\u982d\u808c\u7684\u6536\u7e2e\uff0c\u5c07\u69d3\u9234\u5782\u76f4\u4e0a\u63a8<\/li><li>\u4e0b\u653e\u81f3\u4e09\u982d\u808c\u62c9\u4f38\u5373\u53ef (\u4e0d\u8981\u653e\u5230\u5e95)<\/li><\/ol>\n\n\n\n<p>\u5982\u4f55\u907f\u514d\u7a84\u81e5\u63a8\u7df4\u5230\u592a\u591a\u80f8\u5462\uff1f\u9664\u4e86\u5c07\u8b22\u69d3\u8abf\u9ad8\u4e00\u9ede\u4ee5\u5916\uff0c\u500b\u4eba\u5efa\u8b70\u300c\u4e0d\u8981\u6574\u500b\u4e0b\u653e\u5230\u5e95\u300d\uff0c\u9632\u6b62\u80f8\u808c\u53c3\u8207\u904e\u591a<\/p>\n\n\n\n<p>\u53e6\u5916\u63e1\u8ddd\u3001\u624b\u81c2\u548c\u814b\u4e0b\u4e4b\u9593\u7684\u4f4d\u7f6e\u4e5f\u5f88\u91cd\u8981\uff01\u624b\u6253\u7684\u592a\u958b\u5c31\u6703\u8b8a\u6210\u80f8\u808c\u51fa\u529b\uff1b\u56e0\u6b64\u624b\u8981\u63e1\u7a84\u4e00\u9ede\u3001\u5167\u6536<\/p>\n\n\n\n<p>\u60f3\u8981\u8b93\u4f60\u7684\u4e09\u982d\u808c\u6210\u9577\uff0c\u9664\u4e86\u5b8c\u6574\u884c\u7a0b\uff0c\u9069\u6642\u52a0\u5165\u4e00\u4e9b\u8f03\u5927\u91cd\u91cf\u7684\u8a13\u7df4\u4e5f\u5f88\u95dc\u9375\uff0c\u76f8\u8f14\u76f8\u6210\u4f86\u9054\u5230\u808c\u80a5\u5927\u6548\u679c<\/p>\n\n\n\n<p>  \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E7%A2%8E%E9%A1%B1%E8%80%85\"><\/span><strong>\u2461 \u788e\u9871\u8005<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Skull Crushers<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u982d\u808c (\u9577\u982d\u5c45\u591a)<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1aW\u69d3 \/ \u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/BrE2vn\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u8f15\u4e00\u9ede\u7684\u91cd\u91cf<\/li><li>\u627e\u4e00\u5f35\u8eba\u6905or\u81e5\u63a8\u6905<\/li><li>\u96d9\u624b\u6b63\u63e1\u69d3\u9234\uff0c\u7de9\u6162\u8eba\u4e0b<\/li><li>\u624b\u81c2\u5411\u5f8c\u65b9\u4f38\u76f4\uff0c\u624b\u8098\u56fa\u5b9a<\/li><li>\u524d\u81c2\u4e0b\u653e\uff0c\u611f\u53d7\u4e09\u982d\u808c\u7684\u62c9\u4f38<\/li><\/ol>\n\n\n\n<p>W\u69d3\u788e\u9871\u8005\uff0c\u662f\u7dca\u6b21\u65bc\u555e\u9234\u7248\u672c\uff0c\u6211\u500b\u4eba\u6700\u611b\u7684\u4e09\u982d\u808c\u8a13\u7df4\u52d5\u4f5c\uff01\u56e0\u70ba\u611f\u53d7\u5ea6\u975e\u5e38\u597d<\/p>\n\n\n\n<p>\u7531\u65bc\u7121\u6cd5\u4f7f\u7528\u592a\u91cd\u7684\u91cd\u91cf\uff0c\u901a\u5e38\u6211\u6703\u653e\u5728\u6700\u5f8c\u4e00\u500b\uff0c\u7576\u4f5c\u529b\u7aed\u5f0f\u8a13\u7df4<\/p>\n\n\n\n<p>\u81f3\u65bc\u600e\u9ebc\u6293\u5230\u788e\u9871\u8005\u7684\u611f\u53d7\u5ea6\u5462\uff1f\u5efa\u8b70\u4f7f\u7528\u8f15\u91cd\u91cf\uff0c\u4e14\u8b93\u4e09\u982d\u808c\u6574\u500b\u5411\u5916\u5ef6\u4f38\u51fa\u53bb\uff0c\u6162\u901f\u96e2\u5fc3\u6536\u7e2e\u4f86\u9054\u6210<\/p>\n\n\n\n<p>\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=\"%E2%91%A2_%E5%9D%90%E5%A7%BF%E9%81%8E%E9%A0%AD%E4%BC%B8%E5%B1%95\"><\/span><strong>\u2462 \u5750\u59ff\u904e\u982d\u4f38\u5c55<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Seated Triceps Extension<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u982d\u808c<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1aW\u69d3 \/ \u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/QkL2Xq\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u91cd\u91cf<\/li><li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u3001\u6838\u5fc3\u51fa\u529b\u7a69\u5b9a\u8eab\u9ad4<\/li><li>\u96d9\u624b\u6b63\u63e1\u69d3\u9234\uff0c\u5782\u76f4\u653e\u4e0b<\/li><li>\u5229\u7528\u8173\u90e8\u7684\u529b\u91cf\u5c07\u69d3\u9234\u7529\u8d77\uff0c\u81f3\u4e0a\u80f8\u4f4d\u7f6e<\/li><li>\u7a69\u5b9a\u597d\u8eab\u9ad4\u5f8c\uff0c\u518d\u5c07\u69d3\u9234\u80a9\u63a8\u904e\u982d<\/li><li>\u65bc\u982d\u90e8\u5f8c\u65b9\u3001\u56fa\u5b9a\u624b\u8098\uff0c\u4f7f\u4e09\u982d\u808c\u5411\u4e0b\u62c9\u4f38<\/li><li>\u518d\u7de9\u6162\u7684\u5c07\u69d3\u9234\u62c9\u8d77\uff0c\u5168\u7a0b\u5c08\u6ce8\u5728\u4e09\u982d\u808c\u4e0a<\/li><\/ol>\n\n\n\n<p>\u6211\u500b\u4eba\u6703\u6bd4\u8f03\u504f\u597d\u4f7f\u7528W\u69d3\u4f86\u9032\u884c\u52d5\u4f5c\uff0c\u56e0\u70ba\u63e1\u63e1\u628a\u7684\u6642\u5019\u4e5f\u6703\u6bd4\u8f03\u8212\u670d\uff0c\u9019\u4e9b\u4f60\u90fd\u53ef\u4ee5\u81ea\u5df1\u518d\u53bb\u8a66\u770b\u770b<\/p>\n\n\n\n<p>\u5750\u59ff\u3001\u7ad9\u59ff\u5169\u7a2e\u65b9\u5f0f\u90fd\u53ef\u4ee5\u5617\u8a66\uff0c\u56e0\u70ba\u6211\u500b\u4eba\u6bd4\u8f03\u504f\u597d\u5750\u59ff\u7684\u65b9\u5f0f\u9032\u884c\uff0c\u540c\u6642\u907f\u514d\u4e0b\u80a2\u501f\u529b\uff0c\u6240\u4ee5\u624d\u6703\u9078\u64c7\u5b83<\/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=\"%E6%A7%93%E9%88%B4%E7%B7%B4%E4%B8%89%E9%A0%AD%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u9234\u7df4\u4e09\u982d\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000\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\">\u7a84\u81e5\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5750\u59ff\u904e\u982d\u4f38\u5c55<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u788e\u9871\u8005<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2460<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2461<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2462<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">12\uff5e15\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-5\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u60f3\u8981\u8b93\u624b\u81c2\u8996\u89ba\u4e0a\u66f4\u7c97\u5927\uff0c\u6211\u8a8d\u70ba\u7df4\u4e09\u982d\u6703\u6bd4\u7df4\u4e8c\u982d\u7684CP\u503c\u9ad8\uff0c\u7576\u7136\u5169\u500b\u808c\u7fa4\u90fd\u4e0d\u80fd\u5ffd\u7565\uff0c\u4f46\u4ee5\u6210\u6548\u4f86\u770b\u7684\u8a71\u78ba\u5be6\u662f\u5982\u6b64<\/p>\n\n\n\n<p>\u52a0\u4e0a\u6211\u81ea\u5df1\u4e09\u982d\u808c\u5176\u5be6\u4e26\u4e0d\u5f37\uff0c\u6240\u4ee5\u6211\u6703\u5b89\u6392\u66f4\u591a\u52d5\u4f5c\u4f86\u52a0\u5f37\u5b83\uff0c\u540c\u6642\u4e5f\u6703\u52a0\u5165\u5927\u91cd\u91cf &#8211; \u7a84\u81e5\u63a8\u5728\u83dc\u55ae\u4e2d<\/p>\n\n\n\n<p>\u6700\u5f8c\u5247\u4ee5\u611f\u53d7\u5ea6\u4e3b\u5c0e\u7684\uff1a\u5750\u59ff\u904e\u982d\u4f38\u5c55\u3001\u788e\u9871\u8005\u5b8c\u6210\u4e00\u6574\u5929\u7684\u4e09\u982d\u808c\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E6%A7%93%E9%88%B4%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE_%E2%80%93_%E8%87%80%E8%85%BF\"><\/span><strong>6. \u69d3\u9234\u8a13\u7df4\u83dc\u55ae &#8211; \u81c0\u817f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u69d3\u9234\u7df4\u81c0\u817f\u7684\u83dc\u55ae\u4e2d\uff0c\u5171\u67096\u500b\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<ul><li>\u69d3\u9234\u6df1\u8e72<\/li><li>\u5206\u817f\u8e72<\/li><li>\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/li><li>\u81c0\u63a8<\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"5st7gjFGzC\"><a href=\"https:\/\/physicfit.com\/legs-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/legs-training\/embed\/#?secret=5st7gjFGzC\" data-secret=\"5st7gjFGzC\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\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=\"9enjIiTVIu\"><a href=\"https:\/\/physicfit.com\/hips-training\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/hips-training\/embed\/#?secret=9enjIiTVIu\" data-secret=\"9enjIiTVIu\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><span class=\"has-inline-color has-vivid-red-color\">( \u56e0\u70ba\u4e0b\u80a2\u8a13\u7df4\u5927\u591a\u80fd\u4e00\u6b21\u5e36\u5230\u81c0\u90e8\u3001\u817f\u90e8\uff0c\u56e0\u6b64\u6703\u653e\u5728\u540c\u4e00\u500b\u90e8\u5206\u4e2d )<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E6%A7%93%E9%88%B4%E6%B7%B1%E8%B9%B2\"><\/span><strong>\u2460 \u69d3\u9234\u6df1\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Squat<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u4e0b\u80a2<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/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\/83Yxg5\" 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\u91cd\u91cf (\u53ef\u7a0d\u91cd\u4e00\u4e9b)<\/li><li>\u80cc\u90e8\u5411\u5f8c\u593e\u7dca\uff0c\u4f7f\u4e0a\u659c\u65b9\u9686\u8d77<\/li><li>\u5c07\u69d3\u9234\u653e\u7f6e\u65bc\u4e0a\u659c\u65b9\u9686\u8d77\u8655<\/li><li>\u6838\u5fc3\u51fa\u529b\u3001\u5438\u98fd\u6c23\uff0c\u7a69\u5b9a\u4e0b\u80cc<\/li><li>\u81c0\u90e8\u5f8c\u63a8\uff0c\u6162\u6162\u5411\u4e0b\u5750<\/li><li>\u518d\u5229\u7528\u9ad6\u90e8\u7684\u529b\u91cf\uff0c\u5c07\u69d3\u9234\u62ac\u8d77<\/li><\/ol>\n\n\n\n<p>\u69d3\u9234\u6df1\u8e72\u672c\u8eab\u5c31\u662f\u4e00\u500b\u975e\u5e38\u57fa\u790e\u3001\u975e\u5e38\u597d\u7684\u7df4\u817f\u52d5\u4f5c\uff0c\u4f46\u5982\u679c\u4f60\u662f\u4f7f\u7528\u53ef\u8abf\u69d3\u9234\uff0c\u81ea\u5df1\u5728\u5bb6\u7df4\u7fd2\u7684\u8a71<\/p>\n\n\n\n<p>\u5efa\u8b70\u4f7f\u7528\u81ea\u5df1\u80fd\u8ca0\u8377\u7684\u91cd\u91cf\uff01\u624d\u80fd\u907f\u514d\u53d7\u50b7\u7684\u98a8\u96aa\u7522\u751f\uff0c\u540c\u6642\u505a\u597d\u904b\u52d5\u524d\u7684\u817f\u90e8\u3001\u81c0\u90e8\u6696\u8eab<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5ef6\u4f38\u95b1\u8b80\uff1a<\/span><\/strong> <strong><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" 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\">\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><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E5%88%86%E8%85%BF%E8%B9%B2\"><\/span><strong>\u2461 \u5206\u817f\u8e72<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Barbell Split Squat<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u6574\u500b\u4e0b\u80a2 (\u52a0\u5f37\u55ae\u5074\u3001\u817f\u524d\u8a13\u7df4)<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/oZJ0mN\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u69d3\u9234\u91cd\u91cf (\u53ef\u8f15\u4e00\u9ede)<\/li><li>\u80cc\u90e8\u5411\u5f8c\u593e\u7dca\uff0c\u4f7f\u4e0a\u659c\u65b9\u9686\u8d77<\/li><li>\u5c07\u69d3\u9234\u653e\u7f6e\u65bc\u4e0a\u659c\u65b9\u9686\u8d77\u8655<\/li><li>\u6838\u5fc3\u51fa\u529b\u3001\u5438\u98fd\u6c23\uff0c\u7a69\u5b9a\u4e0b\u80cc<\/li><li>\u96d9\u8173\u63a1\u5f13\u7bad\u6b65\u7684\u7ad9\u59ff\uff0c\u4e00\u524d\u4e00\u5f8c<\/li><li>\u4e0b\u8e72\u81f3\u524d\u8173\u544890\u00b0\uff0c\u5373\u53ef\u7ad9\u8d77<\/li><\/ol>\n\n\n\n<p>\u5206\u817f\u8e72\u53ef\u4ee5\u8aaa\u662f\u5927\u5bb6\u7df4\u817f\u7684\u60e1\u5922\uff01\u5f9e\u539f\u672c\u96d9\u8173\u4e00\u8d77\u4e0b\u8e72\uff0c\u8b8a\u6210\u55ae\u8173\u627f\u53d770\uff5e80\uff05\u7684\u91cd\u91cf\uff0c\u80af\u5b9a\u6703\u662f\u4e00\u500b\u6311\u6230<\/p>\n\n\n\n<p>\u5efa\u8b70\u91cd\u91cf\u4e0d\u8981\u4f7f\u7528\u592a\u91cd\uff0c\u751a\u81f3\u53ef\u4ee5\u5f9e\u5f92\u624b\u958b\u59cb\u7df4\u7fd2\u770b\u770b\u5206\u817f\u8e72\u7684\u611f\u89ba\uff0c\u518d\u52a0\u5165\u69d3\u9234\u4f5c\u70ba\u8ca0\u91cd\u5668\u6750<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><span class=\"has-inline-color has-luminous-vivid-orange-color\"><strong>\u5ef6\u4f38\u95b1\u8b80\uff1a<\/strong> <\/span><strong><a href=\"https:\/\/physicfit.com\/bulgarian-split-squats\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78\">\u3010\u4fdd\u52a0\u5229\u4e9e\u5206\u817f\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u819d\u84cb\u75db\uff1f\u8eab\u9ad4\u6643\uff1f\u5b8c\u6574\uff15\u6b65\u9a5f\u55ae\u8173\u6df1\u8e72\u6559\u5b78<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\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=\"%E2%91%A2_%E7%BE%85%E9%A6%AC%E5%B0%BC%E4%BA%9E%E7%A1%AC%E8%88%89\"><\/span><strong>\u2462 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Romanian Deadlift<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5927\u817f\u5f8c\u5074\u3001\u4e0b\u80cc<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/p>\n\n\n\n<p>\u3000 \u3000\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/NO12jK\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u69d3\u9234\u91cd\u91cf<\/li><li>\u96d9\u624b\u6b63\u63e1\u69d3\u9234\uff0c\u81ea\u7136\u5782\u653e\u65bc\u5927\u817f\u524d\u5074<\/li><li>\u81c0\u90e8\u5411\u5f8c\u63a8\uff0c\u6838\u5fc3\u51fa\u529b\u7a69\u5b9a\u4e0b\u80cc<\/li><li>\u9806\u8457\u5927\u817f\uff0c\u5c07\u69d3\u9234\u7de9\u7de9\u4e0b\u653e<\/li><li>\u611f\u53d7\u5927\u817f\u5f8c\u5074\u62c9\u4f38\u5230\u6700\u7dca\u5f8c\uff0c\u518d\u4e0a\u62c9\u69d3\u9234<\/li><\/ol>\n\n\n\n<p>\u65b0\u624b\u4e00\u958b\u59cb\u5728\u505a\u69d3\u9234\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\u6642\uff0c\u5f88\u5bb9\u6613\u628a\u5f35\u529b\u904e\u5ea6\u653e\u5728\u4e0b\u80cc\u4e0a\uff0c\u5927\u90e8\u5206\u90fd\u662f\u56e0\u70ba\u4e0d\u77e5\u9053\u600e\u9ebc\u505a\u51fa\u300c\u9ad6\u9278\u93c8\u300d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5efa\u8b70\u53ef\u4ee5\u8a66\u8457\u7a7a\u624b\uff0c\u8eab\u5f8c\u627e\u4e00\u9762\u7246\uff0c\u6162\u6162\u7684\u5c07\u81c0\u90e8\u5411\u5f8c\u63a8\u52d5\uff0c\u540c\u6642\u4fdd\u6301\u4e0b\u80cc\u6c34\u5e73 (\u4e0d\u99dd\u80cc)\uff0c\u76f4\u5230\u81c0\u90e8\u649e\u5230\u7246\u9762\u5373\u505c\u6b62<\/p>\n\n\n\n<p>\u90e8\u5206\u7684\u4eba\u5247\u662f\u56e0\u70ba\u4e0d\u77e5\u9053\u69d3\u9234\u7684\u904b\u52d5\u8ecc\u8de1\uff0c\u53ca\u600e\u9ebc\u4e0b\u653e\u69d3\u9234\uff0c\u4e0d\u904e\u5225\u64d4\u5fc3\uff01\u6211\u5011\u4e00\u6a23\u6709\u8a73\u7d30\u7684\u6559\u5b78\u8981\u4ea4\u7d66\u4f60<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5ef6\u4f38\u95b1\u8b80\uff1a<\/span><\/strong> <strong><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E8%87%80%E6%8E%A8\"><\/span><strong>\u2463 \u81c0\u63a8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u82f1\u6587\u540d\uff1a<strong>Hip Thrust<\/strong><\/p>\n\n\n\n<p>\u52d5\u4f5c\u96e3\u5ea6\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u5927\u817f\u5f8c\u5074\u3001\u81c0\u90e8<\/p>\n\n\n\n<p>\u4f7f\u7528\u63e1\u628a\uff1a\u76f4\u69d3<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/Z8XoyE\" frameborder=\"0\" scrolling=\"no\" width=\"640\" height=\"360\" style=\"backface-visibility: hidden; transform: scale(1); position: absolute; height: 100%; width: 100%;\"><\/iframe><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ol><li>\u9078\u53d6\u5408\u9069\u7684\u69d3\u9234\u91cd\u91cf<\/li><li>\u627e\u4e00\u500b\u5927\u7d04\u5230\u4f60\u819d\u84cb\u9ad8\u5ea6\u7684\u56fa\u5b9a\u7269<\/li><li>\u5c07\u80cc\u5f8c\u9760\u5728\u6905\u588a\u4e0a\uff0c\u96d9\u624b\u63e1\u8457\u69d3\u9234<\/li><li>\u69d3\u9234\u81f3\u65bc\u6065\u9aa8\u4f4d\u7f6e (\u8179\u90e8\u4ee5\u4e0b\u3001\u8180\u80f1\u4ee5\u4e0a)<\/li><li>\u81c0\u90e8\u767c\u529b\uff0c\u525b\u69d3\u9234\u4e0a\u63d0\uff0c\u518d\u6162\u6162\u4e0b\u653e<\/li><\/ol>\n\n\n\n<p>\u8aaa\u5230\u81c0\u90e8\u8a13\u7df4\uff0c\u600e\u9ebc\u53ef\u4ee5\u5c11\u4e86\u5927\u5bb6\u7684\u6700\u611b &#8211; \u81c0\u63a8\u5462\uff01\u800c\u69d3\u9234\u53c8\u662f\u6240\u6709\u5668\u6750\u88e1\uff0c\u6700\u9069\u5408\u7528\u4f86\u505a\u81c0\u63a8\u7684<\/p>\n\n\n\n<p>\u4e0d\u904e\u4ee5\u4e00\u500b\u904e\u4f86\u4eba\u7684\u7d93\u9a57\u544a\u8a34\u4f60\uff0c\u5982\u679c\u80cc\u90e8\u3001\u6065\u9aa8\u9644\u8fd1\u56e0\u70ba\u58d3\u8feb\u800c\u611f\u5230\u75bc\u75db\u3001\u4e0d\u9069\u7684\u8a71\uff0c\u5efa\u8b70\u53ef\u4ee5\u52a0\u5c64\u8edf\u588a\u4f5c\u70ba\u7de9\u885d<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5ef6\u4f38\u95b1\u8b80\uff1a<\/span><\/strong> <strong><a href=\"https:\/\/physicfit.com\/hip-thrust\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u3010\u81c0\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u505a\u5c0d\u4e86\u55ce\uff1f\u9084\u662f\u5176\u5be6\u5728\u7df4\u8170\u3001\u7df4\u817f\uff1f\u871c\u6843\u81c0\u3001\u7ff9\u81c0\u990a\u6210\uff01\">\u3010\u81c0\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u505a\u5c0d\u4e86\u55ce\uff1f\u9084\u662f\u5176\u5be6\u5728\u7df4\u8170\u3001\u7df4\u817f\uff1f\u871c\u6843\u81c0\u3001\u7ff9\u81c0\u990a\u6210\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A7%93%E9%88%B4%E4%B8%8B%E8%82%A2%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u69d3\u9234\u4e0b\u80a2\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u69d3\u9234\u6df1\u8e72<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u5206\u817f\u8e72<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u81c0\u63a8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u9806\u5e8f<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2460<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2461<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2462<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2463<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u6b21\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u4e0b<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e12\u4e0b<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7d44\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u7d44<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u63a8\u85a6\u7a0b\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u52d5\u4f5c\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2b50\u2b50\u2b50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%8F%9C%E5%96%AE%E8%A8%AD%E8%A8%88%E5%8E%9F%E7%90%86-6\"><\/span><strong>\u83dc\u55ae\u8a2d\u8a08\u539f\u7406<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u817f\u90e8\u5c6c\u65bc\u4eba\u9ad4\u5927\u808c\u7fa4\uff0c\u66f4\u4f55\u6cc1\u65e5\u5e38\u751f\u6d3b\u4e2d\u300c\u8d70\u8def\u300d\u4e5f\u662f\u6bcf\u5929\u5fc5\u505a\u7684\u4e8b\uff0c\u5927\u817f\u81ea\u7136\u6703\u66f4\u52a0\u5f37\u58ef<\/p>\n\n\n\n<p>\u56e0\u6b64\u52d5\u4f5c\u4e0a\u6703\u9078\u64c7\u591a\u4e00\u9ede\u3001\u5f37\u5ea6\u9ad8\u4e00\u4e9b\u4f86\u523a\u6fc0\u5b83\uff0c\u9996\u5148\u5148\u4f86\u500b\u7d93\u5178\u52d5\u4f5c &#8211; \u69d3\u9234\u6df1\u8e72<\/p>\n\n\n\n<p>\u63a5\u8457\u4ee5\u5206\u817f\u8e72\u52a0\u5f37\u5927\u817f\u524d\u5074\u7684\u808c\u7fa4\uff0c\u96a8\u5f8c\u52a0\u5165\u81c0\u63a8\u3001\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff0c\u5b8c\u6210\u4e0b\u80a2\u8a13\u7df4 ( <strong>\u8acb\u52ff\u5ffd\u7565\u81c0\u90e8\u8a13\u7df4\uff01<\/strong>)<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E7%B8%BD%E7%B5%90\"><\/span><strong>7. \u7e3d\u7d50<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/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=\"122\" height=\"122\" 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: 122px) 100vw, 122px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u4e0a21\u7a2e\u69d3\u9234\u8a13\u7df4\u52d5\u4f5c\uff0c\u5168\u90e8\u90fd\u80fd\u5728\u5065\u8eab\u623f\u4e2d\u5b8c\u6210\uff0c\u7576\u7136\u5bb6\u4e2d\u4e5f\u4e0d\u4f8b\u5916\uff01<\/p>\n\n\n\n<p>\u500b\u4eba\u8a8d\u70ba\u300c<strong>\u53ef\u8abf\u5f0f\u69d3\u9234<\/strong>\u300d\u9084\u662f\u6709\u5b83\u7684\u512a\u52e2\u3001\u597d\u8655\u6240\u5728<\/p>\n\n\n\n<p>\u9664\u4e86\u4e00\u652f\u62b5\u591a\u652f\u7684\u597d\u8655\uff0c\u6211\u8a8d\u70ba\u7528\u4f86\u505a\u5c45\u5bb6\u8a13\u7df4\u7684CP\u503c\u4e5f\u5f88\u9ad8\uff01<\/p>\n\n\n\n<p>\u4e0d\u53ea\u6211\u6240\u63a8\u85a6\u768421\u7a2e\u52d5\u4f5c\uff0c\u4f60\u4e5f\u53ef\u4ee5\u767c\u660e\u51fa\u66f4\u591a\u9069\u5408\u81ea\u5df1\u7684\u8a13\u7df4\uff0c\u4e0d\u9700\u8981\u4e0a\u5065\u8eab\u623f\uff0c\u4f60\u4e00\u6a23\u53ef\u4ee5\u5728\u5bb6\u7df4\u597d\u7df4\u6eff<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-buttons aligncenter is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.byzoomfitness.com\/product\/detail\/BZBB080\" target=\"_blank\" rel=\"noreferrer noopener\">BYZOOM\u53ef\u8abf\u5f0f\u69d3\u9234<\/a><\/div>\n<\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%E5%85%B6%E4%BB%96%E8%A8%93%E7%B7%B4\"><\/span><strong>8. \u5176\u4ed6\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%90%84%E5%A4%A7%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5404\u5927\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\"><\/span><strong>\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ed1\u8f2a\u4e0b\u62c9\u5168\u653b\u7565\u3011\uff11\uff10\u7a2e\u4e0b\u62c9\u52d5\u4f5c\u8b8a\u5316\uff0c\u5e6b\u4f60\u6253\u9020\u6700\u5f37\u9b3c\u80cc\uff01\u611f\u53d7\u5ea6\u5927\u5e45\u63d0\u5347<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u80a9\u63a8\u653b\u7565\u3011\uff17\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u8b93\u4f60\u63a8\u7684\u53c8\u91cd\u53c8\u7a69\uff01\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\"><\/span><strong>\u8a13\u7df4\u83dc\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/best-dumbbell-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B1%85%E5%AE%B6%E8%A8%93%E7%B7%B4%E5%A5%BD%E5%A4%A5%E4%BC%B4\"><\/span><strong>\u5c45\u5bb6\u8a13\u7df4\u597d\u5925\u4f34<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-bb0008d2-a33c-48d6-b96d-9c05882aee55\"><li><a href=\"https:\/\/physicfit.com\/adjustable-dumbbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010HomeGym\u3011\u4e94\u5927\u53ef\u8abf\u5f0f\u555e\u9234\u63a8\u85a6\uff1aNUO 232\u3001U50\u8a72\u9078\u54ea\u4e00\u500b\uff1f\u53f0\u7063\u54c1\u724c\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u69d3\u9234\u5230\u5e95\u503c\u4e0d\u503c\u5f97\u8cb7\uff1f\u529f\u80fd\u3001\u512a\u7f3a\u9ede\u5206\u6790\uff01\uff13\u6b3e\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/adjustable-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Homegym\u3011\u53ef\u8abf\u5f0f\u58fa\u9234\u63a8\u85a6\uff1a\u8a13\u7df4\u591a\u8b8a\u3001\u4e0d\u4f54\u7a7a\u9593\u7684\u597d\u9078\u64c7\uff01\uff16\u7a2e\u52d5\u4f5c\u8b8a\u5316<\/a><\/li><\/ul>\n\n\n\n<p><\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u5065\u8eab\u5fc5\u5099\u7684\u8a13\u7df4\u5668\u6750\uff0c\u9664\u4e86\u555e\u9234\u4ee5\u5916\uff0c\u518d\u4f86\u5c31\u662f\u69d3\u9234\u4e86\uff01\u4e00\u500b\u65e2\u7368\u7279\u53c8\u91cd\u8981\u7684\u5b58\u5728 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--><\/p>\n","protected":false},"author":1,"featured_media":6220,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","footnotes":""},"categories":[1,15],"tags":[],"aioseo_notices":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u69d3\u9234\u8a13\u7df4\u83dc\u55ae-\u7cbe\u9078\u5716.jpg","_links":{"self":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/6162"}],"collection":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/comments?post=6162"}],"version-history":[{"count":3,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/6162\/revisions"}],"predecessor-version":[{"id":7270,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/posts\/6162\/revisions\/7270"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media\/6220"}],"wp:attachment":[{"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/media?parent=6162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/categories?post=6162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physicfit.com\/wp-json\/wp\/v2\/tags?post=6162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}