{"id":6187,"date":"2022-02-21T12:53:55","date_gmt":"2022-02-21T04:53:55","guid":{"rendered":"https:\/\/physicfit.com\/?p=6187"},"modified":"2022-09-08T12:11:00","modified_gmt":"2022-09-08T04:11:00","slug":"free-weight-vs-machine","status":"publish","type":"post","link":"https:\/\/physicfit.com\/free-weight-vs-machine\/","title":{"rendered":"\u3010\u5065\u8eab\u5165\u9580\u3011\u65b0\u624b\u5176\u5be6\u6bd4\u8f03\u9069\u5408\u81ea\u7531\u91cd\u91cf\uff01\u56fa\u5b9a\u5f0f\u5668\u6750\u4e0d\u597d\u55ce\uff1f\u5b8c\u6574\u3001\u7c21\u55ae\u5206\u6790"},"content":{"rendered":"\n<p>\u5982\u540c\u4f60\u6240\u770b\u5230\u7684\u6a19\u984c\uff0c\u6211\u8a8d\u70ba\uff1a\u300c<strong>\u65b0\u624b\u5176\u5be6\u6bd4\u8f03\u9069\u5408\u5f9e\u81ea\u7531\u91cd\u91cf\u5165\u9580<\/strong>\u300d<\/p>\n\n\n\n<p>\u9019\u53ef\u80fd\u6703\u6253\u7834\u4ee5\u5f80\u4f60\u5c0d\u65b0\u624b\u5065\u8eab\u7684\u65e2\u5b9a\u5370\u8c61 &#8211; <s>\u56fa\u5b9a\u5f0f\u5668\u6750\u6bd4\u8f03\u5b89\u5168\uff0c\u56e0\u6b64\u9069\u5408\u65b0\u624b<\/s><\/p>\n\n\n\n<p>\u65e2\u7136\u6211\u6562\u9019\u9ebc\u4e0b\u6a19\u984c\uff0c\u5c31\u4ee3\u8868\u662f\u6709\u539f\u56e0\u7684\uff01\u4e14\u672c\u6587\u7684\u76ee\u7684\u4e5f\u4e0d\u662f\u8981\u589e\u52a0\u4f60\u5c0d\u8907\u96dc\u79d1\u5b78\u7684\u5b78\u7fd2\u6642\u9593<\/p>\n\n\n\n<p>\u76f8\u53cd\u7684\uff0c\u6211\u6703\u4ee5<strong>\u6700\u7c21\u55ae<\/strong>\u3001<strong>\u6700\u5be6\u969b<\/strong>\u7684\u4f8b\u5b50\uff0c\u70ba\u4f60\u89e3\u6790\u81ea\u7531\u91cd\u91cf\u3001\u56fa\u5b9a\u5f0f\u5668\u6750\u5c0d\u65bc\u65b0\u624b\u7684\u597d\u58de<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; 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-->\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/forms.gle\/ccu2GMwQQoVoNgQs8\" target=\"_blank\" rel=\"noreferrer noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6601a9e59b2e7\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6601a9e59b2e7\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E4%BB%80%E9%BA%BC%E6%98%AF%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F%EF%BC%9F%E6%9C%89%E5%93%AA%E4%BA%9B%E5%99%A8%E6%9D%90\" title=\"\u4ec0\u9ebc\u662f\u81ea\u7531\u91cd\u91cf\uff1f\u6709\u54ea\u4e9b\u5668\u6750\">\u4ec0\u9ebc\u662f\u81ea\u7531\u91cd\u91cf\uff1f\u6709\u54ea\u4e9b\u5668\u6750<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E4%BB%80%E9%BA%BC%E6%98%AF%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%9D%90%EF%BC%9F%E6%9C%89%E5%93%AA%E4%BA%9B%E5%99%A8%E6%9D%90\" title=\"\u4ec0\u9ebc\u662f\u56fa\u5b9a\u5f0f\u5668\u6750\uff1f\u6709\u54ea\u4e9b\u5668\u6750\">\u4ec0\u9ebc\u662f\u56fa\u5b9a\u5f0f\u5668\u6750\uff1f\u6709\u54ea\u4e9b\u5668\u6750<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F_vs_%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%9D%90%EF%BC%8C%E5%84%AA%E7%BC%BA%E9%BB%9E%E6%AF%94%E8%BC%83\" title=\"\u81ea\u7531\u91cd\u91cf vs \u56fa\u5b9a\u5f0f\u5668\u6750\uff0c\u512a\u7f3a\u9ede\u6bd4\u8f03\">\u81ea\u7531\u91cd\u91cf vs \u56fa\u5b9a\u5f0f\u5668\u6750\uff0c\u512a\u7f3a\u9ede\u6bd4\u8f03<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E6%96%B0%E6%89%8B%E9%80%B2%E5%85%A5%E5%81%A5%E8%BA%AB%E5%9C%88%EF%BC%8C%E6%9C%80%E9%87%8D%E8%A6%81%E7%9A%84%EF%BC%95%E5%80%8B%E6%AD%A5%E9%A9%9F\" title=\"\u65b0\u624b\u9032\u5165\u5065\u8eab\u5708\uff0c\u6700\u91cd\u8981\u7684\uff15\u500b\u6b65\u9a5f\">\u65b0\u624b\u9032\u5165\u5065\u8eab\u5708\uff0c\u6700\u91cd\u8981\u7684\uff15\u500b\u6b65\u9a5f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#Step1_%E5%AD%B8%E7%BF%92%E3%80%81%E8%AA%8D%E8%AD%98%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F%E8%A8%93%E7%B7%B4\" title=\"Step1. \u5b78\u7fd2\u3001\u8a8d\u8b58\u81ea\u7531\u91cd\u91cf\u8a13\u7df4\">Step1. \u5b78\u7fd2\u3001\u8a8d\u8b58\u81ea\u7531\u91cd\u91cf\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#Step2_%E4%BA%86%E8%A7%A3%E4%BA%BA%E9%AB%94%E8%87%AA%E7%84%B6%E9%81%8B%E5%8B%95%E6%A8%A1%E5%BC%8F\" title=\"Step2. \u4e86\u89e3\u4eba\u9ad4\u81ea\u7136\u904b\u52d5\u6a21\u5f0f\">Step2. \u4e86\u89e3\u4eba\u9ad4\u81ea\u7136\u904b\u52d5\u6a21\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#Step3_%E5%85%85%E5%88%86%E8%A8%93%E7%B7%B4%EF%BC%8C%E4%BD%86%E4%B8%8D%E9%81%8E%E5%BA%A6%E8%A8%93%E7%B7%B4\" title=\"Step3. \u5145\u5206\u8a13\u7df4\uff0c\u4f46\u4e0d\u904e\u5ea6\u8a13\u7df4\">Step3. \u5145\u5206\u8a13\u7df4\uff0c\u4f46\u4e0d\u904e\u5ea6\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#Step4_%E8%AA%8D%E8%AD%98%E3%80%81%E6%8C%91%E9%81%B8%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%9D%90\" title=\"Step4. \u8a8d\u8b58\u3001\u6311\u9078\u56fa\u5b9a\u5f0f\u5668\u6750\">Step4. \u8a8d\u8b58\u3001\u6311\u9078\u56fa\u5b9a\u5f0f\u5668\u6750<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#Step5_%E9%9D%88%E6%B4%BB%E6%90%AD%E9%85%8D%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F%E3%80%81%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%9D%90\" title=\"Step5. \u9748\u6d3b\u642d\u914d\u81ea\u7531\u91cd\u91cf\u3001\u56fa\u5b9a\u5f0f\u5668\u6750\">Step5. \u9748\u6d3b\u642d\u914d\u81ea\u7531\u91cd\u91cf\u3001\u56fa\u5b9a\u5f0f\u5668\u6750<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E7%B8%BD%E7%B5%90\" title=\"\u7e3d\u7d50\">\u7e3d\u7d50<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\" title=\"\u555e\u9234\u8a13\u7df4\u7cfb\u5217\">\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BB%80%E9%BA%BC%E6%98%AF%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F%EF%BC%9F%E6%9C%89%E5%93%AA%E4%BA%9B%E5%99%A8%E6%9D%90\"><\/span><strong>\u4ec0\u9ebc\u662f\u81ea\u7531\u91cd\u91cf\uff1f\u6709\u54ea\u4e9b\u5668\u6750<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u81ea\u7531\u91cd\u91cf.jpg\" alt=\"\u4ec0\u9ebc\u662f\u81ea\u7531\u91cd\u91cf\uff1f\u6709\u54ea\u4e9b\u5668\u6750\" class=\"wp-image-6189\" width=\"496\" height=\"279\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u81ea\u7531\u91cd\u91cf.jpg 595w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u81ea\u7531\u91cd\u91cf-300x169.jpg 300w\" sizes=\"(max-width: 496px) 100vw, 496px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Free_weight\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u81ea\u7531\u91cd\u91cf\">\u81ea\u7531\u91cd\u91cf<\/a><\/strong>\uff0c<strong>Free Weight<\/strong>\uff0c\u51e1\u6307\u4efb\u4f55\u300c<strong>\u9700\u8981\u81ea\u5df1\u627e\u5230\u904b\u52d5\u8ecc\u8de1<\/strong>\u300d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u800c\u5e38\u898b\u7684\u81ea\u7531\u91cd\u91cf\u5668\u6750\uff0c\u50cf\u662f\uff1a<a href=\"https:\/\/physicfit.com\/dumbbell-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u555e\u9234\">\u555e\u9234<\/a>\u3001<a href=\"https:\/\/physicfit.com\/kettlebell-recommend\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u58fa\u9234\">\u58fa\u9234<\/a>\u3001<a href=\"https:\/\/physicfit.com\/barbell\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u69d3\u9234\">\u69d3\u9234<\/a>\u3001<a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u5f48\u529b\u5e36\">\u5f48\u529b\u5e36<\/a>&#8230;<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4ed4\u7d30\u89c0\u5bdf\u7684\u8a71\uff0c\u6703\u767c\u73fe\u9019\u4e9b\u5668\u6750\u7684\u5171\u901a\u9ede\u90fd\u662f &#8211; <strong>\u5fc5\u9808\u9760\u81ea\u5df1\u627e\u5230\u904b\u52d5\u8ecc\u8de1<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BB%80%E9%BA%BC%E6%98%AF%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%9D%90%EF%BC%9F%E6%9C%89%E5%93%AA%E4%BA%9B%E5%99%A8%E6%9D%90\"><\/span><strong>\u4ec0\u9ebc\u662f\u56fa\u5b9a\u5f0f\u5668\u6750\uff1f\u6709\u54ea\u4e9b\u5668\u6750<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5668\u68b0\u91cd\u91cf.jpg\" alt=\"\u4ec0\u9ebc\u662f\u56fa\u5b9a\u5f0f\u5668\u6750\uff1f\u6709\u54ea\u4e9b\u5668\u6750\" class=\"wp-image-6190\" width=\"566\" height=\"318\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5668\u68b0\u91cd\u91cf.jpg 595w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5668\u68b0\u91cd\u91cf-300x169.jpg 300w\" sizes=\"(max-width: 566px) 100vw, 566px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/zh.wikipedia.org\/wiki\/Category:%E9%87%8D%E9%87%8F%E8%A8%93%E7%B7%B4%E5%99%A8%E6%9D%90\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u56fa\u5b9a\u5f0f\u5668\u6750\">\u56fa\u5b9a\u5f0f\u5668\u6750<\/a><\/strong>\uff0c<strong>Weight Machine<\/strong>\uff0c\u6307\u7684\u662f\u300c<strong>\u6709\u56fa\u5b9a\u904b\u52d5\u8ecc\u8de1<\/strong>\u300d\u7684\u8a13\u7df4\u5668\u6750<\/p>\n\n\n\n<p>\u5e38\u898b\u7684\u5668\u6750\u6709\uff1a\u6ed1\u8f2a\u4e0b\u62c9\u6a5f\u3001\u817f\u63a8\u6a5f\u3001\u53f2\u5bc6\u65af\u3001Cable\u6ed1\u8f2a\u6a5f&#8230;<\/p>\n\n\n\n<p>\u53ea\u8981\u6709\u4e00\u500b\u8ecc\u9053\u4f9b\u4f60\u9075\u5faa\u7684\uff0c\u5c31\u6703\u88ab\u7a31\u4f5c\u56fa\u5b9a\u5f0f\u5668\u6750\uff0c\u7e9c\u7e69\u7cfb\u7d71\u4e5f\u4e0d\u4f8b\u5916\uff01<\/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=\"Q3xbHeY5fI\"><a href=\"https:\/\/physicfit.com\/gym-machine-guide\/\">\u3010\u65b0\u624b\u7bc7\uff5c\u5065\u8eab\u623f\u5668\u6750\u6307\u5357\u301125\u7a2e\u5065\u8eab\u623f\u5e38\u898b\u5668\u6750\u4f7f\u7528\u6559\u5b78\uff01\u4e0d\u5fc5\u518d\u5bb3\u6015\u81ea\u5df1\u7df4<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u65b0\u624b\u7bc7\uff5c\u5065\u8eab\u623f\u5668\u6750\u6307\u5357\u301125\u7a2e\u5065\u8eab\u623f\u5e38\u898b\u5668\u6750\u4f7f\u7528\u6559\u5b78\uff01\u4e0d\u5fc5\u518d\u5bb3\u6015\u81ea\u5df1\u7df4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/gym-machine-guide\/embed\/#?secret=Q3xbHeY5fI\" data-secret=\"Q3xbHeY5fI\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F_vs_%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%9D%90%EF%BC%8C%E5%84%AA%E7%BC%BA%E9%BB%9E%E6%AF%94%E8%BC%83\"><\/span><strong>\u81ea\u7531\u91cd\u91cf vs \u56fa\u5b9a\u5f0f\u5668\u6750\uff0c\u512a\u7f3a\u9ede\u6bd4\u8f03<\/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=\"149\" height=\"149\" 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: 149px) 100vw, 149px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u70ba\u4e86\u8b93\u4f60\u66f4\u65b9\u4fbf\u89c0\u5bdf\uff0c\u4ee5\u4e0b\u6211\u6703\u63a1\u7528\u8868\u683c\u7684\u65b9\u5f0f\u505a\u5c0d\u6bd4\uff0c\u8b93\u4f60\u4e00\u6b21\u4e86\u89e3\u81ea\u7531\u91cd\u91cf\u3001\u56fa\u5b9a\u5f0f\u5668\u6750\u7684\u5dee\u7570\u5728\u54ea<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u81ea\u7531\u91cd\u91cf<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u56fa\u5b9a\u5f0f\u5668\u6750<\/strong><\/td><\/tr><tr><td>\u808c\u7fa4\u4f7f\u7528\u6578<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u901a\u5e38\u8f03\u591a (\u591a\u95dc\u7bc0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u901a\u5e38\u8f03\u5c11 (\u55ae\u95dc\u7bc0)<\/td><\/tr><tr><td>\u52d5\u4f5c\u81ea\u7136\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u7b26\u5408\u4eba\u9ad4\u7d50\u69cb<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u7121\u6cd5\u4e00\u6a5f\u901a\u7528<\/td><\/tr><tr><td>\u8eab\u9ad4\u7a69\u5b9a\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9700\u6c42\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u9700\u6c42\u8f03\u4f4e<\/td><\/tr><tr><td>\u4e0a\u624b\u96e3\u5ea6<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9ad8<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u4f4e<\/td><\/tr><tr><td>\u5b78\u7fd2\u6642\u9593<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u9577<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u8f03\u77ed<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u770b\u5b8c\u4e0a\u8ff0\u8868\u683c\uff0c\u6211\u76f8\u4fe1\u5c31\u7b97\u6c92\u6709\u76f4\u8a00\u51fa\u81ea\u7531\u91cd\u91cf\u3001\u56fa\u5b9a\u5f0f\u5668\u6750\u7684\u512a\u7f3a\u9ede\uff0c\u4f60\u5fc3\u88e1\u5927\u6982\u4e5f\u6709\u4e00\u500b\u5e95\u4e86<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u6703\u6709\u9019\u9ebc\u591a\u4eba\u8aaa\uff1a\u300c<s>\u65b0\u624b\u8981\u5f9e\u56fa\u5b9a\u5f0f\u5668\u6750\u958b\u59cb<\/s>\u300d\uff1f\u56e0\u70ba\u5b83\u5b89\u5168\u3001\u597d\u4e0a\u624b\u3001\u6280\u8853\u542b\u91cf\u4f4e\u3001\u7df4\u7fd2\u6642\u9593\u77ed&#8230;<\/p>\n\n\n\n<p>\u4e4d\u770b\u4e4b\u4e0b\u597d\u50cf\u883b\u4e0d\u932f\u7684\uff0c\u5982\u679c\u4f60\u9019\u9ebc\u60f3\u7684\u8a71\uff0c\u90a3\u5c31\u525b\u597d\u9032\u5165\u5708\u5957\u4e86\uff01<\/p>\n\n\n\n<p>\u9b54\u9b3c\u85cf\u5728\u7d30\u7bc0\u88e1\uff0c\u6b63\u56e0\u70ba\u4e0d\u592a\u9700\u8981\u4ec0\u9ebc\u7df4\u7fd2\u3001\u4e0d\u9700\u8981\u592a\u591a\u8eab\u9ad4\u7a69\u5b9a\u5ea6\uff0c<strong>\u6703\u4e0d\u6703\u5c31\u8b93\u4f60\u4ee5\u70ba\u4eba\u9ad4\u5c31\u8a72\u9019\u9ebc\u52d5\uff1f<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5065\u8eab\u623f\u6559\u7df4.jpg\" alt=\"\u3010\u5065\u8eab\u5165\u9580\u3011\u65b0\u624b\u5176\u5be6\u6bd4\u8f03\u9069\u5408\u81ea\u7531\u91cd\u91cf\uff01\u56fa\u5b9a\u5f0f\u5668\u6750\u4e0d\u597d\u55ce\uff1f\u5b8c\u6574\u3001\u7c21\u55ae\u5206\u6790\" class=\"wp-image-6191\" width=\"413\" height=\"275\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5065\u8eab\u623f\u6559\u7df4.jpg 471w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5065\u8eab\u623f\u6559\u7df4-300x200.jpg 300w\" sizes=\"(max-width: 413px) 100vw, 413px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u6709\u6c92\u6709\u66fe\u7d93\u60f3\u904e\uff1a\u300c<strong>\u70ba\u4ec0\u9ebc\u5065\u8eab\u623f\u7684\u6559\u7df4\u90fd\u559c\u6b61\u5e36\u5b78\u751f\u5f9e\u81ea\u7531\u91cd\u91cf\u958b\u59cb\u5462\uff1f<\/strong>\u300d\u96e3\u9053\u4ed6\u5011\u760b\u4e86\u55ce\uff1f\u5bb9\u6613\u53d7\u50b7\u9084\u8981\u8b93\u65b0\u624b\u7df4\uff01\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u9019\u4e9b\u5065\u8eab\u6559\u7df4\u662f\u5c0d\u7684\uff0c\u4ed6\u5011\u6b63\u5728\u5e36\u4f60\u5faa\u5e8f\u6f38\u9032\u7684\u300c\u8a8d\u8b58\u8eab\u9ad4\u8a72\u600e\u9ebc\u6b63\u78ba\u52d5\u4f5c\u300d<\/p>\n\n\n\n<p>\u597d\u6bd4\uff1a\u6838\u5fc3\u8a72\u600e\u9ebc\u51fa\u529b\u7a69\u56fa\u8eab\u9ad4\u3001\u9ad6\u9278\u93c8\u662f\u600e\u9ebc\u505a\u52d5\u7684\u3001\u80a9\u80db\u9aa8\u5f8c\u6536\u662f\u9019\u7a2e\u611f\u89ba&#8230;<\/p>\n\n\n\n<p>\u5065\u8eab\u6559\u7df4\u7684\u6838\u5fc3\u50f9\u503c\u5c31\u5728\u9019\u500b\u5730\u65b9\uff01\u5e6b\u52a9\u4f60\u5b78\u6703\u4eba\u9ad4\u6700\u81ea\u7136\u7684\u8a13\u7df4\uff0c\u9032\u800c\u5e6b\u52a9\u4f60\u57f9\u990a\u6289\u64c7\u5668\u6750\u7684\u80fd\u529b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%96%B0%E6%89%8B%E9%80%B2%E5%85%A5%E5%81%A5%E8%BA%AB%E5%9C%88%EF%BC%8C%E6%9C%80%E9%87%8D%E8%A6%81%E7%9A%84%EF%BC%95%E5%80%8B%E6%AD%A5%E9%A9%9F\"><\/span><strong>\u65b0\u624b\u9032\u5165\u5065\u8eab\u5708\uff0c\u6700\u91cd\u8981\u7684\uff15\u500b\u6b65\u9a5f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"143\" height=\"143\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation-150x150.png 150w\" sizes=\"(max-width: 143px) 100vw, 143px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u4ed4\u7d30\u770b\u5b8c\u4e0a\u500b\u90e8\u5206\uff0c\u4f60\u5c31\u80fd\u7406\u89e3\uff0c\u70ba\u4ec0\u9ebc\u6211\u6703\u6bd4\u8f03\u5efa\u8b70\u65b0\u624b\u5f9e\u300c\u81ea\u7531\u91cd\u91cf\u300d\u958b\u59cb\uff01<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u7406\u89e3\u5f8c\u9084\u6c92\u7d50\u675f\uff0c\u6211\u5011\u8981\u6709\u59cb\u6709\u7d42\uff0c\u73fe\u5728\u5c31\u4f86\u5e36\u4f60\u4e00\u6b65\u4e00\u6b65\u7684\u5b8c\u6210<strong>\u65b0\u624b\u5065\u8eab\u5165\u9580\u6559\u5b78<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E5%AD%B8%E7%BF%92%E3%80%81%E8%AA%8D%E8%AD%98%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F%E8%A8%93%E7%B7%B4\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step1. \u5b78\u7fd2\u3001\u8a8d\u8b58\u81ea\u7531\u91cd\u91cf\u8a13\u7df4<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5b78\u7fd2\u81ea\u7531.jpg\" alt=\"\u5065\u8eab\u65b0\u624b\u5165\u9580 \u6b65\u9a5f1\" class=\"wp-image-6192\" width=\"436\" height=\"291\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5b78\u7fd2\u81ea\u7531.jpg 471w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5b78\u7fd2\u81ea\u7531-300x200.jpg 300w\" sizes=\"(max-width: 436px) 100vw, 436px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9996\u5148\u7b2c\u4e00\u6b65\uff0c\u6211\u9700\u8981\u4f60\u8ddf\u8457\u6211\u4e00\u8d77\u8a8d\u8b58\u3001\u63a5\u89f8\u81ea\u7531\u91cd\u91cf\uff0c\u4e0d\u8981\u5bb3\u6015\u5b78\u7fd2\u65b0\u4e8b\u7269\uff01<\/p>\n\n\n\n<p>\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u6703\u64d4\u5fc3\uff1a\u69d3\u9234\u58d3\u5230\u8eab\u9ad4\u3001\u5927\u52d5\u4f5c\u53d7\u50b7&#8230; \u7684\u4e8b\u4ef6\u767c\u751f<\/p>\n\n\n\n<p>\u4f46\u6211\u8a8d\u70ba\u7db2\u8def\u4e0a\u7684\u8cc7\u8a0a\u904e\u65bc\u919c\u5316\u9019\u4e9b\u81ea\u7531\u91cd\u91cf\u8a13\u7df4\u4e86\uff01\u5176\u5be6\u4e26\u6c92\u6709\u4f60\u60f3\u50cf\u4e2d\u7684\u53ef\u6015<\/p>\n\n\n\n<p>\u5229\u7528\u6700\u8f15\u6700\u8f15\u7684\u91cd\u91cf(\u7a7a\u69d3)\uff0c\u52a0\u4e0a\u6b63\u78ba\u7684\u9632\u8b77\u6e96\u5099(\u8b77\u5177\u3001\u6df1\u8e72\u67b6\u8b22\u69d3&#8230;)\uff0c\u4f60\u4e5f\u53ef\u4ee5\u653e\u5fc3\u7df4\u7fd2<\/p>\n\n\n\n<ul><li><strong><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u6df1\u8e72\u6559\u5b78\">\u6df1\u8e72\u6559\u5b78<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u786c\u8209\u6559\u5b78\">\u786c\u8209\u6559\u5b78<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u81e5\u63a8\u6559\u5b78\">\u81e5\u63a8\u6559\u5b78<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u5212\u8239\u6559\u5b78\">\u5212\u8239\u6559\u5b78<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u80a9\u63a8\u6559\u5b78\">\u80a9\u63a8\u6559\u5b78<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u4e0b\u62c9\u6559\u5b78\">\u4e0b\u62c9\u6559\u5b78<\/a><\/strong><\/li><\/ul>\n\n\n\n<p>\u6211\u5011\u5148\u524d\u5df2\u7d93\u5e6b\u4f60\u6574\u7406\u4e866\u5927\u69d3\u9234\u8a13\u7df4\uff0c\u4e5f\u6709\u5404\u5f0f\u555e\u9234\u3001\u52d5\u4f5c\u7684\u6559\u5b78\u6587\uff0c\u53ea\u8981\u4f60\u9858\u610f\u82b1\u6642\u9593\u7814\u7a76\uff0c\u6771\u897f\u90fd\u6703\u662f\u4f60\u7684\uff01<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u5982\u679c\u4f60\u6c92\u6709\u9019\u9ebc\u591a\u6642\u9593\u7814\u7a76\u9019\u4e9b\uff0c\u6211\u4e5f\u4e0d\u6392\u65a5\u4f60\u53bb\u627e\u4e00\u4f4d\u512a\u8cea\u7684\u5065\u8eab\u6559\u7df4\uff0c\u4ed6\u80fd\u5e6b\u52a9\u4f60\u6e1b\u5c11\u81ea\u6211\u6478\u7d22\u7684\u6642\u9593\u6210\u672c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E4%BA%86%E8%A7%A3%E4%BA%BA%E9%AB%94%E8%87%AA%E7%84%B6%E9%81%8B%E5%8B%95%E6%A8%A1%E5%BC%8F\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step2. \u4e86\u89e3\u4eba\u9ad4\u81ea\u7136\u904b\u52d5\u6a21\u5f0f<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u4eba\u9ad4\u52d5\u4f5c.jpg\" alt=\"\u5065\u8eab\u65b0\u624b\u5165\u9580 \u6b65\u9a5f2\" class=\"wp-image-6193\" width=\"331\" height=\"321\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u4eba\u9ad4\u52d5\u4f5c.jpg 358w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u4eba\u9ad4\u52d5\u4f5c-300x291.jpg 300w\" sizes=\"(max-width: 331px) 100vw, 331px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8e0f\u51fa\u7b2c\u4e00\u6b65\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u5728\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u597d\u597d\u5b78\u7fd2\u4eba\u9ad4\u808c\u8089\u8a72\u5982\u4f55\u6b63\u78ba\u767c\u529b<\/p>\n\n\n\n<p>\u50cf\u662f\uff1a\u80a9\u8180\u8a72\u600e\u9ebc\u5411\u4e0a\u4f38\u5c55\uff1f\u80a9\u80db\u9aa8\u5f8c\u6536\u600e\u9ebc\u57f7\u884c\uff1f\u6838\u5fc3\u51fa\u529b\u662f\u4ec0\u9ebc\u611f\u89ba\uff1f<\/p>\n\n\n\n<p>\u4f60\u53ef\u4ee5\u81ea\u5df1\u7528\u6700\u8f15\u7684\u91cd\u91cf\u6162\u6162\u6478\u7d22\uff0c\u4e5f\u53ef\u4ee5\u9078\u64c7\u7db2\u8def\u4e0a\u7684\u514d\u8cbb\u8cc7\u6e90\uff0c\u751a\u81f3\u662f\u6559\u7df4\u7684\u4ed8\u8cbb\u5354\u52a9<\/p>\n\n\n\n<p>\u524d\u671f\u65b0\u624b\u8981\u505a\u597d\u7684\uff0c\u4e0d\u662f\u600e\u9ebc\u628a\u808c\u8089\u8b8a\u5927\uff0c\u66f4\u4e0d\u662f\u600e\u6a23\u624d\u53ef\u4ee5\u6700\u77ed\u6642\u9593\u5167\u53c3\u52a0\u6bd4\u8cfd\uff0c<strong>\u800c\u662f\u808c\u8089\u600e\u9ebc\u6b63\u78ba\u767c\u529b\uff01<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E5%85%85%E5%88%86%E8%A8%93%E7%B7%B4%EF%BC%8C%E4%BD%86%E4%B8%8D%E9%81%8E%E5%BA%A6%E8%A8%93%E7%B7%B4\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step3. \u5145\u5206\u8a13\u7df4\uff0c\u4f46\u4e0d\u904e\u5ea6\u8a13\u7df4<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/over.jpg\" alt=\"\u5065\u8eab\u65b0\u624b\u5165\u9580 \u6b65\u9a5f3\" class=\"wp-image-6194\" width=\"419\" height=\"279\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/over.jpg 408w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/over-300x200.jpg 300w\" sizes=\"(max-width: 419px) 100vw, 419px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u606d\u559c\u4f60\u9032\u5165\u7b2c\u4e09\u6b65\u4e86\uff01\u4f46\u5728\u9019\u500b\u968e\u6bb5\uff0c\u6211\u4e0d\u9700\u8981\u4f60\u5b78\u6703\u4efb\u4f55\u5be6\u8cea\u4e0a\u7684\u52d5\u4f5c\uff0c\u800c\u662f<strong>\u5fc3\u614b\u4e0a\u7684\u8abf\u6574<\/strong><\/p>\n\n\n\n<p>\u4eca\u5929\u6df1\u8e7220\u516c\u65a4\uff0c\u5f8c\u5929\u6df1\u8e72\u523030\u516c\u65a4\u4e86&#8230; \u9032\u6b65\u597d\u591a\uff0c\u6211\u597d\u958b\u5fc3\uff01\u6211\u4e5f\u66ff\u4f60\u611f\u5230\u5f88\u9ad8\u8208<\/p>\n\n\n\n<p>\u4f46\u5f80\u5f80\u65b0\u624b\u6703\u904e\u65bc\u6025\u8457\u60f3\u8981\u5c55\u73fe\u81ea\u5df1\u7684\u80fd\u529b\uff0c\u6216\u6025\u65bc\u770b\u5230\u91cd\u91cf\u3001\u8eab\u6750\u4e0a\u7684\u8f49\u8b8a\uff0c\u800c\u983b\u7e41\u8a13\u7df4<\/p>\n\n\n\n<p>\u4f60\u6c38\u9060\u8981\u8a18\u4f4f\uff1a\u300c<strong>\u91ce\u5fc3\u53ef\u4ee5\u5f88\u5927\uff0c\u4f46\u5fc3\u4e0d\u53ef\u4ee5\u6025<\/strong>\u300d\uff0c\u9069\u5ea6\u7684\u8a13\u7df4 + \u9069\u5ea6\u7684\u4f11\u606f\u624d\u80fd\u8b93\u4f60\u66f4\u52a0\u8301\u58ef<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step4_%E8%AA%8D%E8%AD%98%E3%80%81%E6%8C%91%E9%81%B8%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%9D%90\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step4. \u8a8d\u8b58\u3001\u6311\u9078\u56fa\u5b9a\u5f0f\u5668\u6750<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u8a8d\u8b58.jpg\" alt=\"\u5065\u8eab\u65b0\u624b\u5165\u9580 \u6b65\u9a5f4\" class=\"wp-image-6195\" width=\"445\" height=\"297\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u8a8d\u8b58.jpg 461w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u8a8d\u8b58-300x200.jpg 300w\" sizes=\"(max-width: 445px) 100vw, 445px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u76f8\u4fe1\u4f60\u7d93\u904e\u524d\u4e09\u6b65\u9a5f\u7684\u6d17\u79ae\u5f8c\uff0c\u5c0d\u65bc\u81ea\u8eab\u808c\u8089\u8a72\u5982\u4f55\u767c\u529b\u5df2\u7d93\u6709\u4e00\u4e9b\u57fa\u790e\u4e86<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u5c31\u53ef\u4ee5\u958b\u59cb\u5617\u8a66\u4e00\u4e9b\u300c<strong>\u56fa\u5b9a\u5f0f\u5668\u6750<\/strong>\u300d\uff0c\u4f46\u662f\u6709\u667a\u6167\u3001\u6709\u539f\u5247\u7684\u6311\u9078<\/p>\n\n\n\n<p>\u6211\u4e0d\u8981\u4f60\u53bb\u628a\u6bcf\u4e00\u53f0\u5668\u6750\u505a\u4e00\u904d\uff0c\u4e5f\u4e0d\u8981\u4f60\u807d\u5f9e\u5225\u4eba\u7684\u5efa\u8b70<\/p>\n\n\n\n<p>\u4f60\u61c9\u8a72\u900f\u904e\u4e0a\u9762\u4e09\u500b\u968e\u6bb5\u6240\u7d2f\u7a4d\u7684\u300c\u4eba\u9ad4\u808c\u8089\u81ea\u7136\u767c\u529b\u300d\u7d93\u9a57\uff0c\u6311\u9078\u5c0d\u4f60\u6700\u6709\u6548\u3001\u6700\u6709\u611f\u89ba\u7684\u5668\u6750<\/p>\n\n\n\n<p>\u4e0d\u662f\u6bcf\u4e00\u53f0\u56fa\u5b9a\u5f0f\u5668\u68b0\u8a2d\u8a08\u51fa\u4f86\u90fd\u662f\u597d\u7684\uff01\u66f4\u6c92\u6709\u4e00\u6a5f\u901a\u7528\u9019\u7a2e\u4e8b\u60c5\uff01\u8070\u660e\u9078\u64c7\u7b26\u5408\u4f60\u8eab\u9ad4\u7d50\u69cb\u7684\uff0c\u624d\u662f\u95dc\u9375<\/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=\"Q3xbHeY5fI\"><a href=\"https:\/\/physicfit.com\/gym-machine-guide\/\">\u3010\u65b0\u624b\u7bc7\uff5c\u5065\u8eab\u623f\u5668\u6750\u6307\u5357\u301125\u7a2e\u5065\u8eab\u623f\u5e38\u898b\u5668\u6750\u4f7f\u7528\u6559\u5b78\uff01\u4e0d\u5fc5\u518d\u5bb3\u6015\u81ea\u5df1\u7df4<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u65b0\u624b\u7bc7\uff5c\u5065\u8eab\u623f\u5668\u6750\u6307\u5357\u301125\u7a2e\u5065\u8eab\u623f\u5e38\u898b\u5668\u6750\u4f7f\u7528\u6559\u5b78\uff01\u4e0d\u5fc5\u518d\u5bb3\u6015\u81ea\u5df1\u7df4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/gym-machine-guide\/embed\/#?secret=Q3xbHeY5fI\" data-secret=\"Q3xbHeY5fI\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step5_%E9%9D%88%E6%B4%BB%E6%90%AD%E9%85%8D%E8%87%AA%E7%94%B1%E9%87%8D%E9%87%8F%E3%80%81%E5%9B%BA%E5%AE%9A%E5%BC%8F%E5%99%A8%E6%9D%90\"><\/span><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">Step5. \u9748\u6d3b\u642d\u914d\u81ea\u7531\u91cd\u91cf\u3001\u56fa\u5b9a\u5f0f\u5668\u6750<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5169\u7a2e.jpg\" alt=\"\u5065\u8eab\u65b0\u624b\u5165\u9580 \u6b65\u9a5f5\" class=\"wp-image-6196\" width=\"501\" height=\"281\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5169\u7a2e.jpg 536w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/02\/\u5169\u7a2e-300x168.jpg 300w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6b77\u7d93\u4e86\u6f2b\u6f2b\u9577\u8def\uff0c\u5c31\u5269\u6700\u5f8c\u4e00\u6b65\u4e86\uff01\u5230\u4e86\u9019\u500b\u968e\u6bb5\u7684\u4f60\uff0c\u60f3\u5fc5\u4e5f\u6709\u4e00\u5b9a\u7684\u8a13\u7df4\u57fa\u790e<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u7684\u76ee\u6a19\u662f\uff1a\u300c<strong>\u808c\u8089\u6210\u9577\u3001\u9032\u6b65<\/strong>\u300d\uff0c\u90a3\u9ebc\u6211\u5e0c\u671b\u4f60\u80fd\u9748\u6d3b\u904b\u7528\u81ea\u7531\u91cd\u91cf\u3001\u56fa\u5b9a\u5f0f\u5668\u6750<\/p>\n\n\n\n<p>\u50cf\u662f\uff1a\u4eca\u5929\u6211\u8981\u7df4\u817f\uff0c\u7b2c\u4e00\u500b\u6df1\u8e72 \/ \u7b2c\u4e8c\u500b\u786c\u8209 \/ \u7b2c\u4e09\u500b\u817f\u4f38\u5c55&#8230; \u4e0d\u5c40\u9650\u65bc\u55ae\u4e00\u7a2e\u8a13\u7df4\u6a21\u5f0f<\/p>\n\n\n\n<p>\u9019\u9ebc\u505a\u80fd\u8b93\u4f60\u6253\u9020\u5065\u58ef\u7684\u8eab\u9ad4\uff0c\u540c\u6642\u4e5f\u80fd\u7d66\u4e88\u808c\u8089\u66f4\u591a\u89d2\u5ea6\u7684\u523a\u6fc0\uff0c\u4e5f\u5c31\u662f\u6211\u5011\u6240\u8b02\u7684\u300c\u808c\u80a5\u5927\u300d\u6548\u61c9<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B8%BD%E7%B5%90\"><\/span><strong>\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\/open-box.png\" alt=\"\" class=\"wp-image-914\" width=\"121\" height=\"121\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box.png 256w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/open-box-150x150.png 150w\" sizes=\"(max-width: 121px) 100vw, 121px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u4e0d\u8a8d\u70ba\u6709\u54ea\u4e00\u7a2e\u8a13\u7df4\u662f\u6700\u597d\u7684\uff0c\u4e5f\u4e0d\u6703\u6392\u65a5\u65bc\u67d0\u7a2e\u8a13\u7df4<\/p>\n\n\n\n<p>\u4f46\u4f60\u53ef\u4ee5\u9078\u64c7\u4ee5<strong>\u66f4\u8070\u660e<\/strong>\u7684\u65b9\u5f0f\uff0c\u958b\u555f\u4f60\u7684\u5065\u8eab\u751f\u6daf<\/p>\n\n\n\n<p>\u5f88\u591a\u6642\u5019\u4f60\u5728\u7db2\u8def\u4e0a\u6240\u770b\u5230\u7684\u8cc7\u8a0a\u4e0d\u4e00\u5b9a\u9069\u5408\u4f60\uff0c\u57f9\u990a\u81ea\u6211\u5224\u8b80\u7684\u80fd\u529b\u624d\u662f\u6700\u91cd\u8981\u7684\uff01<\/p>\n\n\n\n<p>\u4ee5\u4e0a\u9001\u7d66\u6b63\u5728\u7336\u8c6b\u3001\u6b63\u5728\u5f77\u5fa8\u5931\u63aa\u7684\u65b0\u624b\uff0c\u4e5f\u795d\u798f\u4f60\u80fd\u5728\u5065\u8eab\u9019\u689d\u8def\u4e0a\u66f4\u52a0\u9806\u9042<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\"><\/span><strong>\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u4f0f\u5730\u633a\u8eab\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u6559\u5b78\uff0c\u5225\u518d\u72af\u9019\u4e9b\u932f\u8aa4\uff01\u624b\u8098\u89d2\u5ea6\u3001\u59ff\u52e2\u5927\u89e3\u6790<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/plank-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u68d2\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u77e5\u9053\u68d2\u5f0f\u4e0d\u80fd\u7df4\u8179\u808c\u3001\u6e1b\u80a5\u55ce\uff1f\uff16\u7a2e\u8b8a\u5316\u4efb\u4f60\u6311\u9078\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/burpee-guide\/\" target=\"_blank\" rel=\"noreferrer 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