{"id":6693,"date":"2022-06-10T18:45:14","date_gmt":"2022-06-10T10:45:14","guid":{"rendered":"https:\/\/physicfit.com\/?p=6693"},"modified":"2023-08-20T11:06:34","modified_gmt":"2023-08-20T03:06:34","slug":"7-ways-prevent-hunger","status":"publish","type":"post","link":"https:\/\/physicfit.com\/7-ways-prevent-hunger\/","title":{"rendered":"\u30102023\u3011\u6e1b\u8102\u5bb9\u6613\u809a\u5b50\u9913\uff1f\u6bcf\u5929\u5403\u4e0d\u98fd\uff1f\uff17\u500b\u300c\u98fd\u8db3\u611f\u66b4\u589e\u300d\u7684\u6e1b\u8102\u98f2\u98df\u5c0f\u6487\u6b65\uff01"},"content":{"rendered":"\n<p>\u9996\u5148\uff0c\u6f22\u514b\u5fc5\u9808\u8ddf\u4f60\u5766\u767d\uff1a\u300c\u6211\u4e26\u4e0d\u662f\u5929\u751f\u9ad4\u8102\u4f4e\u7684\u985e\u578b\uff0c\u6e1b\u8102\u66f4\u662f\u6211\u9577\u671f\u8a66\u932f\u7684\u4efb\u52d9\u300d<\/p>\n\n\n\n<p>\u65e2\u7136\u6e1b\u8102\u904e\u9019\u9ebc\u591a\u6b21\uff0c\u81ea\u7136\u6211\u4e5f\u6703\u6709\u81ea\u5df1\u4e00\u4e9b<strong>\u98f2\u98df\u4e0a\u7684\u5c0f\u6487\u6b65<\/strong>\uff01\u5728\u6b64\u6574\u7406\u7d66\u5927\u5bb6<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u4e5f\u548c\u6211\u4e00\u6a23\u98df\u91cf\u5927\u3001\u5bb9\u6613\u809a\u5b50\u9913\u3001\u611b\u5403\u5783\u573e\u98df\u7269\u7684\u8a71\uff0c\u606d\u559c\u4f60\uff0c\u4eca\u5929\u4f86\u5c0d\u5730\u65b9\u4e86<\/p>\n\n\n\n<p>\u800c\u4e14\u9019\uff17\u500b\u6e1b\u8102\u98f2\u98df\u65b9\u6cd5\u4e0d\u4f46\u53ef\u4ee5\u9577\u6642\u9593\u57f7\u884c\uff0c\u800c\u4e14\u9084<strong>\u6709\u8da3\u4e0d\u67af\u71e5<\/strong>\uff0c\u5feb\u4f86\u8ddf\u6211\u4e00\u8d77\u77a7\u77a7\u5427<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<!--JB 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href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#3_%E5%A4%9A%E5%90%83%E3%80%8C%E9%AB%94%E7%A9%8D%E5%A4%A7%E3%80%81%E7%86%B1%E9%87%8F%E4%BD%8E%E3%80%8D%E7%9A%84%E9%A3%9F%E7%89%A9\" title=\"3. \u591a\u5403\u300c\u9ad4\u7a4d\u5927\u3001\u71b1\u91cf\u4f4e\u300d\u7684\u98df\u7269\">3. \u591a\u5403\u300c\u9ad4\u7a4d\u5927\u3001\u71b1\u91cf\u4f4e\u300d\u7684\u98df\u7269<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#4_%E5%96%9D%E9%9B%B6%E5%8D%A1%E6%B1%BD%E6%B0%B4\" title=\"4. \u559d\u96f6\u5361\u6c7d\u6c34\">4. \u559d\u96f6\u5361\u6c7d\u6c34<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#5_%E9%A3%9F%E7%89%A9%E5%A4%9A%E5%85%83%E5%8C%96\" title=\"5. \u98df\u7269\u591a\u5143\u5316\">5. \u98df\u7269\u591a\u5143\u5316<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#6_%E9%A0%90%E7%95%99%E9%83%A8%E5%88%86%E7%86%B1%E9%87%8F%E7%B5%A6%E6%83%B3%E5%90%83%E7%9A%84%E9%A3%9F%E7%89%A9\" title=\"6. \u9810\u7559\u90e8\u5206\u71b1\u91cf\u7d66\u60f3\u5403\u7684\u98df\u7269\">6. \u9810\u7559\u90e8\u5206\u71b1\u91cf\u7d66\u60f3\u5403\u7684\u98df\u7269<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#7_%E5%BB%B6%E9%81%B2%E9%80%B2%E9%A3%9F%E6%99%82%E9%96%93\" title=\"7. \u5ef6\u9072\u9032\u98df\u6642\u9593\">7. \u5ef6\u9072\u9032\u98df\u6642\u9593<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#%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-10\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#%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-11\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#%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-12\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#%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-13\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#%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-14\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#%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-15\" href=\"https:\/\/physicfit.com\/7-ways-prevent-hunger\/#%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=\"%E6%9C%AC%E6%96%87%E8%81%B2%E6%98%8E\"><\/span><strong>\u672c\u6587\u8072\u660e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\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\/06\/\u6e1b\u8102.jpg\" alt=\"\u30102022\u3011\u6e1b\u8102\u5bb9\u6613\u809a\u5b50\u9913\uff1f\u6bcf\u5929\u5403\u4e0d\u98fd\uff1f\uff17\u500b\u300c\u98fd\u8db3\u611f\u66b4\u589e\u300d\u7684\u6e1b\u8102\u98f2\u98df\u5c0f\u6487\u6b65\uff01\" class=\"wp-image-6701\" width=\"491\" height=\"278\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u6e1b\u8102.jpg 545w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u6e1b\u8102-300x170.jpg 300w\" sizes=\"(max-width: 491px) 100vw, 491px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u9019\u7bc7\u6587\u7ae0\u4e2d\uff0c\u6211\u4e0d\u6703\u6559\u4f60\u6e1b\u8102\u6642\u8a72\u651d\u53d6\u591a\u5c11\u71b1\u91cf\uff1f\u6216\u662f\u8a72\u5403\u54ea\u4e9b\u6771\u897f\uff1f<\/p>\n\n\n\n<p>\u800c\u662f\u6559\u4f60\u5728\u6e1b\u8102\u671f\u67af\u71e5\u4e4f\u5473\u7684\u98f2\u98df\u4e4b\u4e0b\uff0c\u5403\u54ea\u4e9b\u6771\u897f\u53ef\u4ee5\u5e6b\u52a9\u4f60\u66f4\u9806\u5229\u7684\u5ea6\u904e\u3001\u7dad\u6301<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u81ea\u5df1\u5728\u6e1b\u8102\u671f\u5c6c\u65bc\u534a\u591c\u5bb9\u6613\u809a\u5b50\u9913\u3001\u7e3d\u89ba\u5f97\u5403\u4e0d\u98fd\u7684\u985e\u578b<\/p>\n\n\n\n<p>\u4f46\u7d93\u904e\u591a\u6b21\u5931\u6557\u7684\u7d93\u9a57\u5f8c\uff0c\u6211\u4e5f\u6709\u81ea\u5df1\u7684\u98f2\u98df\u5c0f\u6487\u6b65\uff01\u5e6b\u52a9\u6211\u89e3\u6c7a\u4e0a\u8ff0\u9019\u4e9b\u56f0\u64fe<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u5ef6\u4f38\u95b1\u8b80\uff1a<a href=\"https:\/\/physicfit.com\/bmr-and-tdee\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u6e1b\u80a5\u98f2\u98df\u7b2c\u4e00\u62db\uff01\u5148\u8a08\u7b97\u7e3d\u71b1\u91cf\u6d88\u8017(TDEE)\uff06\u57fa\u790e\u4ee3\u8b1d\u7387(BMR)\">\u6e1b\u80a5\u98f2\u98df\u7b2c\u4e00\u62db\uff01\u5148\u8a08\u7b97\u7e3d\u71b1\u91cf\u6d88\u8017(TDEE)\uff06\u57fa\u790e\u4ee3\u8b1d\u7387(BMR)<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E9%A3%9F%E7%89%A9%E4%B8%AD%E5%8A%A0%E5%85%A5%E4%B8%80%E4%BA%9B%E8%BE%A3%E6%A4%92\"><\/span><strong>1. \u98df\u7269\u4e2d\u52a0\u5165\u4e00\u4e9b\u8fa3\u6912<\/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\/06\/\u52a0\u8fa3.jpg\" alt=\"\u6e1b\u8102\u98f2\u98df \u65b9\u6cd51\" class=\"wp-image-6702\" width=\"342\" height=\"256\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u52a0\u8fa3.jpg 425w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u52a0\u8fa3-300x224.jpg 300w\" sizes=\"(max-width: 342px) 100vw, 342px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u77e5\u9053\u4f60\u6709\u6c92\u6709\u904e\u9019\u6a23\u7684\u7d93\u9a57\uff1a\u300c\u539f\u672c\u60f3\u5403\u4e00\u7897\u5f88\u8fa3\u7684\u9eb5\uff0c\u4f46\u56e0\u70ba\u592a\u8fa3\uff0c\u6240\u4ee5\u8fa3\u98fd\u4e86\uff1f\u300d<\/p>\n\n\n\n<p>\u76f8\u4fe1\u4f60\u751f\u6d3b\u4e2d\u4e00\u5b9a\u591a\u5c11\u90fd\u6709\u904e\u9019\u6a23\u7684\u4f8b\u5b50\uff0c\u7a76\u7adf\u8fa3\u6912\u70ba\u4ec0\u9ebc\u9019\u9ebc\u795e\u5947\uff1f\u9084\u80fd\u6709\u98fd\u8db3\u611f\uff1f<\/p>\n\n\n\n<p>\u9019\u662f\u56e0\u70ba\u8fa3\u6912\u4e2d\u7684\u300c<strong>\u8fa3\u6912\u7d20<\/strong>\u300d\u80fd\u5920\u5e6b\u52a9\u6211\u5011\u8499\u9a19\u81ea\u5df1\u7684\u80c3\u90e8\uff0c\u8b93\u8eab\u9ad4\u4ee5\u70ba\u81ea\u5df1\u5403\u98fd\u4e86<\/p>\n\n\n\n<p>\u5728\u6b64\u4e26\u4e0d\u662f\u8981\u547c\u7c72\u4f60\u72c2\u5403\u8fa3\u6912\uff01\u800c\u662f\u5efa\u8b70\u4f60\uff0c\u5728\u6e1b\u8102\u671f\u9593\u5982\u679c\u7279\u5225\u5bb9\u6613\u809a\u5b50\u9913\uff0c\u53ef\u4ee5\u8a66\u8457\u5728\u98df\u7269\u4e2d\u52a0\u4e00\u9ede\u8fa3\u6912\u4f86\u589e\u52a0\u98fd\u8db3\u611f<\/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\/06\/\u8996\u5dee\u8fa3\u5dee.jpg\" alt=\"\u6e1b\u8102\u5403\u8fa3\" class=\"wp-image-6703\" width=\"264\" height=\"264\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u8996\u5dee\u8fa3\u5dee.jpg 330w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u8996\u5dee\u8fa3\u5dee-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u8996\u5dee\u8fa3\u5dee-150x150.jpg 150w\" sizes=\"(max-width: 264px) 100vw, 264px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u73fe\u5728\u5e02\u9762\u4e0a\u4e5f\u6709\u4e00\u4e9b\u71b1\u91cf\u4f4e\u3001\u5473\u9053\u8db3\u7684\u8fa3\u91ac&#8230; \u76f8\u95dc\u7522\u54c1<\/p>\n\n\n\n<p>\u4e0d\u4e00\u5b9a\u8981\u751f\u5403\u8fa3\u6912\uff0c\u6216\u662f\u52a0\u8fa3\u6912\u7c89\uff0c\u4e0d\u904e\u5473\u9053\u53ef\u80fd\u5c31\u8981\u81ea\u5df1\u7be9\u9078\u4e00\u4e0b\u4e86 (\u4e0d\u4e00\u5b9a\u6bcf\u4e00\u6b3e\u4f60\u90fd\u80fd\u63a5\u53d7<\/p>\n\n\n\n<p>\u6e1b\u8102\u671f\uff0c\u82e5\u4f60\u80fd\u63a5\u53d7\u4e00\u9ede\u8f03\u8fa3\u7684\u98df\u7269\uff0c\u771f\u7684\u975e\u5e38\u63a8\u85a6\u4f60<strong>\u9069\u91cf<\/strong>\u52a0\u5165\u4e00\u4e9b\u8fa3\u6912\uff0c\u9019\u4e5f\u662f\u5e6b\u52a9\u6211\u589e\u52a0\u98fd\u8db3\u611f\u7684\u597d\u65b9\u6cd5<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%A2%9E%E5%8A%A0%E4%B8%80%E6%95%B4%E5%A4%A9%E7%9A%84%E5%96%9D%E6%B0%B4%E9%87%8F\"><\/span><strong>2. \u589e\u52a0\u4e00\u6574\u5929\u7684\u559d\u6c34\u91cf<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u559d\u6c34-1.jpg\" alt=\"\u6e1b\u8102\u98f2\u98df \u65b9\u6cd52\" class=\"wp-image-6705\" width=\"380\" height=\"272\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u559d\u6c34-1.jpg 421w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u559d\u6c34-1-300x214.jpg 300w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6e1b\u80a5\u591a\u559d\u6c34\u3001\u6e1b\u8102\u591a\u559d\u6c34&#8230; \u4f60\u662f\u4e0d\u662f\u4e5f\u807d\u81a9\u4e86\uff1f\u89ba\u5f97\u9019\u6839\u672c\u662f\u5c41\u8a71\u554a&#8230;<\/p>\n\n\n\n<p>\u6c34\u53c8\u6c92\u5473\u9053\uff0c\u4e5f\u6c92\u6709\u71b1\u91cf\uff0c\u9019\u6a23\u6700\u597d\u662f\u6703\u6709\u98fd\u8db3\u611f<\/p>\n\n\n\n<p>\u6f22\u514b\u90fd\u61c2\u4f60\u7684\u611f\u53d7\uff0c\u5176\u5be6\u6211\u81ea\u5df1\u4ee5\u524d\u4e5f\u662f\u9019\u6a23\u8a8d\u70ba\uff01\u5c31\u548c\u8a31\u591a\u4eba\u4e00\u6a23\u4e0d\u611b\u559d\u6c34<\/p>\n\n\n\n<p>\u559d\u6c34\u589e\u52a0\u98fd\u8db3\u611f\u7684\u9053\u7406\u5f88\u7c21\u55ae\uff0c\u5c31\u662f\u8b93\u539f\u672c100\uff05\u7684\u80c3\uff0c\u4e00\u90e8\u5206\u5206\u7d66\u6c34\u800c\u5df2<\/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\/06\/\u559d\u6c34\u91cf.jpg\" alt=\"\u6e1b\u8102\u591a\u559d\u6c34\" class=\"wp-image-6706\" width=\"232\" height=\"310\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u559d\u6c34\u91cf.jpg 332w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u559d\u6c34\u91cf-225x300.jpg 225w\" sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u800c\u6b63\u5728\u96fb\u8166\u524d\u6253\u5b57\u7684\u6211\uff0c\u684c\u4e0a\u64fa\u8457\u7684\u5c31\u662f\u4e00\u7f50\u8fd14000cc\u7684\u5927\u5bb9\u91cf\u6c34\u58fa<\/p>\n\n\n\n<p>\u4e00\u958b\u59cb\u80af\u5b9a\u5f88\u96e3\u63a5\u53d7\u4e00\u5929\u8981\u559d\u9019\u9ebc\u591a\u6c34\uff0c\u751a\u81f3\u6703\u89ba\u5f97\u7570\u5e38\u56f0\u96e3<\/p>\n\n\n\n<p>\u4f46\u5728\u6211\u81ea\u5df1\u5be6\u9a57\u4e00\u500b\u79ae\u62dc\u5f8c\uff0c\u7adf\u7136\u767c\u73fe\u6bcf\u5929\u81f3\u5c11\u90fd\u8981\u4f86\u500b\u4e00\u7f50\uff01\uff1f\u6709\u6642\u5019\u9084\u6703\u559d\u66f4\u591a<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\u6211\u4e5f\u6709\u4e00\u500b\u5c0f\u6487\u6b65\u8981\u7d66\u4f60\uff1a\u300c<strong>\u6c34\u5206\u6563\u559d\uff0c\u4e0d\u8981\u4e00\u6b21\u559d\u5b8c\uff0c\u5750\u8457\u6c92\u4e8b\u5c31\u559d\u9ede\u6c34<\/strong>\u300d \u76f8\u4fe1\u6211\uff01\u4f60\u809a\u5b50\u9913\u7684\u983b\u7387\u6703\u5927\u5e45\u964d\u4f4e<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u559d\u6c34\u53ef\u4ee5\u589e\u52a0\u98fd\u8db3\u611f\uff0c\u4f46\u4e0d\u662f\u8981\u4f60\u72c2\u704c\u6c34\uff01\u6e1b\u8102\u98f2\u98df\u4e2d\u651d\u5165\u66f4\u591a\u6c34\u5206\uff0c\u4e00\u5b9a\u80fd\u5e6b\u52a9\u4f60\u6e1b\u7684\u66f4\u9806\u5229<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%A4%9A%E5%90%83%E3%80%8C%E9%AB%94%E7%A9%8D%E5%A4%A7%E3%80%81%E7%86%B1%E9%87%8F%E4%BD%8E%E3%80%8D%E7%9A%84%E9%A3%9F%E7%89%A9\"><\/span><strong>3. \u591a\u5403\u300c\u9ad4\u7a4d\u5927\u3001\u71b1\u91cf\u4f4e\u300d\u7684\u98df\u7269<\/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\/06\/\u852c\u83dc\u6c34\u679c.jpg\" alt=\"\u6e1b\u8102\u98f2\u98df \u65b9\u6cd53\" class=\"wp-image-6707\" width=\"401\" height=\"267\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u852c\u83dc\u6c34\u679c.jpg 461w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u852c\u83dc\u6c34\u679c-300x200.jpg 300w\" sizes=\"(max-width: 401px) 100vw, 401px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6709\u54ea\u4e9b\u98df\u7269\u662f\u9ad4\u7a4d\u5927\u3001\u71b1\u91cf\u4f4e\u7684\uff1f\u6c92\u932f\uff0c\u5c31\u662f\u852c\u83dc\u6c34\u679c<\/p>\n\n\n\n<p>\u5076\u723e\u5403\u4e00\u9846\u860b\u679c\u3001\u5403\u4e00\u9846\u82ad\u6a02\u597d\u50cf\u9084\u4e0d\u932f\uff0c\u90a3\u4e00\u6b21\u5403\u4e09\u9846\u82ad\u6a02\u5462\uff1f\u60f3\u5fc5\u6703\u5403\u4e0d\u4e0b\u5427\uff01<\/p>\n\n\n\n<p>\u6e1b\u8102\u671f\u4f60\u5c31\u9700\u8981\u9019\u7a2e\u300c<strong>\u5403\u4e0d\u4e0b<\/strong>\u300d\u7684\u611f\u89ba\uff0c\u85c9\u6b64\u4e5f\u80fd\u8b93\u4f60\u5c11\u5403\u4e00\u5806\u5783\u573e\u98df\u7269\u3001\u8d85\u6a19\u7684\u71b1\u91cf<\/p>\n\n\n\n<p>\u76f8\u4fe1\u6211\uff0c\u6f22\u514b\u8eab\u908a\u98df\u91cf\u5f88\u5927\u7684\u670b\u53cb\uff0c\u90fd\u662f\u9760\u9019\u7a2e\u65b9\u5f0f\u4f86\u5ea6\u904e\u6e1b\u8102\u98e2\u9913\u671f\u7684<\/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\/06\/\u83dc.jpg\" alt=\"\u6e1b\u8102\u591a\u5403\u852c\u83dc\u6c34\u679c\" class=\"wp-image-6708\" width=\"327\" height=\"240\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u83dc.jpg 427w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u83dc-300x220.jpg 300w\" sizes=\"(max-width: 327px) 100vw, 327px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6e1b\u8102\u671f\u9593\uff0c\u7279\u5225\u662f\u665a\u4e0a\uff0c\u6211\u77e5\u9053\u5f88\u591a\u4eba\u90fd\u662f\u767d\u5929\u5403\u4e0d\u4e0b\uff0c\u665a\u4e0a\u5403\u4e00\u5806\u7684<\/p>\n\n\n\n<p>\u56e0\u6b64\u665a\u9910\u6642\u9593\u6211\u4e5f\u6703\u5403\u5f88\u591a\u852c\u83dc\uff0c\u6216\u662f\u716e\u500b\u852c\u83dc\u6e6f\uff0c\u98ef\u5f8c\u518d\u4f86\u5169\u9846\u82ad\u6a02<\/p>\n\n\n\n<p>\u9019\u4e9b\u90fd\u662f\u6211\u81ea\u5df1\u89aa\u81ea\u9a57\u8b49\uff0c\u80fd\u5920\u964d\u4f4e\u6e1b\u8102\u671f\u98e2\u9913\u611f\u7684\u65b9\u6cd5\uff01\u56e0\u6b64\u624d\u6703\u5728\u9019\u908a\u63a8\u85a6\u4f60<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u63a8\u85a6\u5e7e\u500b\u65e2\u6709\u98fd\u8db3\u611f\u3001\u53c8\u71b1\u91cf\u4f4e\u7684\u6c34\u679c\uff1a\u82ad\u6a02\u3001\u756a\u8304\u3001\u897f\u74dc\u3001\u8393\u679c\u985e<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E5%96%9D%E9%9B%B6%E5%8D%A1%E6%B1%BD%E6%B0%B4\"><\/span><strong>4. \u559d\u96f6\u5361\u6c7d\u6c34<\/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\/06\/\u96f6\u5361.jpg\" alt=\"\u6e1b\u8102\u98f2\u98df \u65b9\u6cd54\" class=\"wp-image-6709\" width=\"264\" height=\"264\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u96f6\u5361.jpg 325w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u96f6\u5361-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u96f6\u5361-150x150.jpg 150w\" sizes=\"(max-width: 264px) 100vw, 264px\" \/><\/figure><\/div>\n\n\n\n<p>     \u3000\u3000<\/p>\n\n\n\n<p>\u4e0d\u53ea\u662f\u6f22\u514b\uff0c\u6211\u8eab\u908a\u4e5f\u6709\u8a31\u591a\u73fe\u8077\u5065\u8eab\u6559\u7df4\uff0c\u5728\u6e1b\u8102\u671f\u6bcf\u5929\u90fd\u6703\u559d\u4e00\u7f50\u96f6\u5361\u53ef\u6a02<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u597d\u5947\uff1a\u300c\u4ee3\u7cd6\u5c0d\u8eab\u9ad4\u6709\u5bb3\u55ce\uff1f\u4ed6\u8aaa\u96f6\u5361\u5c31\u771f\u7684\u96f6\u5361\uff1f\u559d\u8d77\u4f86\u6703\u751c\u55ce\uff1f\u300d<\/p>\n\n\n\n<p>\u5c31\u76ee\u524d\u7684\u7814\u7a76\u800c\u8a00\uff0c\u9084\u6c92\u6709\u4eba\u8b49\u5be6\u51fa\u4ee3\u7cd6\u5c0d\u65bc\u4eba\u9ad4\u662f\u76f4\u63a5\u6709\u5bb3\u7684\uff0c\u4f46\u4e5f\u6c92\u6709\u4eba\u78ba\u5b9a100\uff05\u7121\u5bb3<\/p>\n\n\n\n<p><strong>\u4e0d\u904e\u4e5f\u6c92\u6709\u4eba\u56e0\u6b64\u559d\u5230\u639b\u7684\uff01<\/strong>\u4e00\u5929\u4e00\u5c0f\u74f6\u3001\u5169\u5929\u4e00\u74f6\u5176\u5be6\u90fd\u4e0d\u592a\u6703\u6709\u5f71\u97ff\uff0c\u81f3\u65bc\u71b1\u91cf\u5c31\u771f\u7684\u662f\u96f6\u5361 (\u4f60\u53ef\u4ee5\u653e\u5fc3<\/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\/06\/\u96f6\u5361\u559d.jpg\" alt=\"\u6e1b\u8102\u559d\u96f6\u5361\u6c7d\u6c34\" class=\"wp-image-6710\" width=\"401\" height=\"243\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u96f6\u5361\u559d.jpg 529w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u96f6\u5361\u559d-300x182.jpg 300w\" sizes=\"(max-width: 401px) 100vw, 401px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u559d\u8d77\u4f86\u5230\u5e95\u5982\u4f55\uff1f\u9084\u771f\u7684\u8ddf\u6709\u7cd6\u7684\u4e0d\u592a\u4e00\u6a23\uff0c\u6709\u4eba\u6703\u89ba\u5f97\u7279\u5225\u96e3\u559d\uff0c\u4f46\u6211\u500b\u4eba\u662f\u89ba\u5f97\u6c23\u6ce1\u66f4\u591a\u3001\u9084\u6709\u4e00\u7a2e\u7518\u751c\u5473<\/p>\n\n\n\n<p>\u56e0\u70ba\u9019\u4e9b\u96f6\u5361\u6c7d\u6c34\u4e2d\u7684\u6c23\u6ce1\uff0c\u9032\u5165\u80c3\u90e8\u5f8c\u6703\u81a8\u8139\uff0c\u9032\u800c\u8b93\u6211\u5011\u7684\u80c3\u7522\u751f\u98fd\u8db3\u611f\uff0c\u5c0d\u65bc\u6e1b\u8102\u7684\u670b\u53cb\u5011\u4f86\u8aaa\u80af\u5b9a\u662f\u4e00\u5927\u5e6b\u52a9<\/p>\n\n\n\n<p>\u4e0d\u904e\u4e5f\u4e0d\u5efa\u8b70\u4e00\u5929\u559d\u500b2\u30013\u74f6\uff0c\u751a\u81f3\u628a\u5b83\u5011\u7576\u6210\u6c34\u4f86\u559d&#8230; \u51e1\u4e8b\u90fd\u9069\u91cf\u5c31\u597d\uff0c\u96f6\u5361\u6c7d\u6c34\u53ea\u662f\u5e6b\u52a9\u4f60\u589e\u52a0\u98fd\u8db3\u611f\u7684\u6e1b\u8102\u5c0f\u5de5\u5177\u800c\u5df2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E9%A3%9F%E7%89%A9%E5%A4%9A%E5%85%83%E5%8C%96\"><\/span><strong>5. \u98df\u7269\u591a\u5143\u5316<\/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\/2022\/06\/\u591a\u6a23.jpg\" alt=\"\u6e1b\u8102\u98f2\u98df \u65b9\u6cd5\" class=\"wp-image-6711\" width=\"380\" height=\"281\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u591a\u6a23.jpg 416w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u591a\u6a23-300x222.jpg 300w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f60\u7684\u6e1b\u8102\u98f2\u98df\u662f\u4ec0\u9ebc\u5462\uff1f\u6bcf\u5929\u96de\u80f8\u8089 + \u82b1\u6930\u83dc\u55ce\uff1f\u9084\u662f\u5929\u5929\u6c34\u716e\u9910\uff1f<\/p>\n\n\n\n<p>\u9019\u4e9b\u6211\u4e5f\u90fd\u8a66\u904e\uff0c\u770b\u5230\u7db2\u8def\u4e0a\u5de8\u5de8\u5011\u523b\u82e6\u7684\u8a13\u7df4\uff0c\u6bcf\u5929\u5403\u4e00\u6a23\u7684\u4e7e\u6de8\u98df\u7269\uff0c\u8eab\u9ad4\u5c31\u53ef\u4ee5\u5982\u6b64\u5b8c\u7f8e<\/p>\n\n\n\n<p>\u4e0d\u904e\u6211\u5fc5\u9808\u544a\u8a34\u4f60\u7684\u662f\uff1a\u300c<strong>\u7db2\u8def\u4e0a\u770b\u5230\u7684\u53ef\u80fd\u53ea\u662f\u4e00\u5c0f\u90e8\u5206<\/strong>\u300d\uff0c\u771f\u6b63\u80fd\u63a5\u53d7365\u90fd\u5403\u4e00\u6a23\u98df\u7269\u7684\u4eba\u5c11\u4e4b\u53c8\u5c11<\/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\/06\/\u98df\u7269\u591a.jpg\" alt=\"\u6e1b\u8102\u98f2\u98df\u591a\u5143\u5316\" class=\"wp-image-6712\" width=\"359\" height=\"246\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u98df\u7269\u591a.jpg 454w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u98df\u7269\u591a-300x206.jpg 300w\" sizes=\"(max-width: 359px) 100vw, 359px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6211\u81ea\u5df1\u7684\u505a\u6cd5\u662f\uff1a\u9019\u500b\u79ae\u62dc\u5403\u96de\u8089 \u2192 \u4e0b\u500b\u79ae\u62dc\u4f86\u9ede\u8c6c\u91cc\u808c \u2192 \u5076\u723e\u5403\u9ede\u725b\u8089\u3001\u9b5a\u8089&#8230;<\/p>\n\n\n\n<p>\u6bd4\u8d77\u8def\u908a\u7684\u70b8\u7269\u3001\u96f6\u98df\uff0c\u9019\u4e9b\u8102\u80aa\u91cf\u8f03\u4f4e\u7684\u8089\u985e\u662f\u53ef\u4ee5\u96a8\u4f60\u642d\u914d\u7684<\/p>\n\n\n\n<p>\u8b93\u81ea\u5df1\u7684\u6e1b\u8102\u98f2\u98df\u9078\u64c7\u591a\u5143\u5316\uff0c\u4e0d\u50c5\u4e0d\u6703\u8b93\u4f60\u7684\u5fc3\u60c5\u9019\u9ebc\u9b31\u60b6\uff0c\u9084\u4e0d\u6703\u56e0\u6b64\u5403\u81a9<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E9%A0%90%E7%95%99%E9%83%A8%E5%88%86%E7%86%B1%E9%87%8F%E7%B5%A6%E6%83%B3%E5%90%83%E7%9A%84%E9%A3%9F%E7%89%A9\"><\/span><strong>6. \u9810\u7559\u90e8\u5206\u71b1\u91cf\u7d66\u60f3\u5403\u7684\u98df\u7269<\/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\/06\/small.jpg\" alt=\"\u6e1b\u8102\u98f2\u98df \u65b9\u6cd56\" class=\"wp-image-6713\" width=\"321\" height=\"213\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/small.jpg 320w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/small-300x200.jpg 300w\" sizes=\"(max-width: 321px) 100vw, 321px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u6e1b\u8102\u671f\u4ec0\u9ebc\u98df\u7269\u90fd\u53ef\u4ee5\u5403\uff0c\u5c31\u662f<strong>\u6bd4\u4f8b\u554f\u984c<\/strong>\u800c\u5df2\uff0c\u5343\u842c\u4e0d\u8981\u56e0\u70ba\u81ea\u5df1\u54ac\u4e86\u4e00\u53e3\u6f22\u5821\u800c\u611f\u5230\u904e\u610f\u4e0d\u53bb\uff01<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u60f3\u8981\u8a8d\u771f\u6e1b\u8102\uff0c\u60f3\u5fc5\u6bcf\u5929\u5927\u6982\u53ef\u4ee5\u651d\u53d6\u591a\u5c11\u71b1\u91cf\uff0c\u4e5f\u90fd\u5df2\u7d93\u7b97\u597d\u4e86\uff0c\u5c0d\u65bc\u71b1\u91cf\u66f4\u662f\u654f\u611f<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u53ef\u4ee5\u63a1\u7528\u300c\u5148\u82e6\u5f8c\u7518\u300d\u7684\u505a\u6cd5\uff0c\u767d\u5929\u98f2\u98df\u5403\u7684\u4e7e\u6de8\u4e00\u9ede\uff0c\u665a\u9910\u4f86\u584a\u9905\u4e7e\u3001\u4f86\u500b\u751c\u751c\u5708\u90fd\u662f\u53ef\u4ee5\u7684<\/p>\n\n\n\n<p>\u3000  \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u5403\u4e00\u9ede.jpg\" alt=\"\u6e1b\u8102\u5076\u723e\u5403\u4e00\u9ede\u5783\u573e\u98df\u7269\" class=\"wp-image-6714\" width=\"374\" height=\"263\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u5403\u4e00\u9ede.jpg 443w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u5403\u4e00\u9ede-300x211.jpg 300w\" sizes=\"(max-width: 374px) 100vw, 374px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u85cd\u8393\u4e73\u916a\u7403\u771f\u597d\u5403\uff5eXD \u6f22\u514b\u6709\u6642\u5019\u4e5f\u6703\u4f86\u500b\u4e00\u5169\u9846\uff0c\u5b89\u6170\u81ea\u5df1\u4e00\u6574\u5929\u7684\u5fc3\u9748<\/p>\n\n\n\n<p>\u4f60\u6703\u56e0\u70ba\u9019\u4e00\u5169\u9846\u4e73\u916a\u7403\uff0c\u8eab\u6750\u5c31\u6bc0\u4e86\u55ce\uff1f<strong>\u4e26\u4e0d\u6703\uff01<\/strong>\u6240\u6709\u7684\u8b8a\u80d6\u90fd\u4e0d\u662f\u4e00\u5929\u9020\u6210\u7684<\/p>\n\n\n\n<p>\u66f4\u4e0d\u662f\u6bcf\u500b\u4eba\u90fd\u8981\u7576\u8077\u696d\u5065\u7f8e\u9078\u624b\uff0c\u5076\u723e\u5403\u4e00\u9ede\u5c11\u91cf\u7684\u7f8e\u98df\uff0c\u662f\u4e0d\u6703\u5f71\u97ff\u6e1b\u8102\u7684<\/p>\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=\"LoPjemjzYr\"><a href=\"https:\/\/physicfit.com\/bmr-and-tdee\/\">\u6e1b\u80a5\u98f2\u98df\u7b2c\u4e00\u62db\uff01\u5148\u8a08\u7b97\u7e3d\u71b1\u91cf\u6d88\u8017(TDEE)\uff06\u57fa\u790e\u4ee3\u8b1d\u7387(BMR)<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u6e1b\u80a5\u98f2\u98df\u7b2c\u4e00\u62db\uff01\u5148\u8a08\u7b97\u7e3d\u71b1\u91cf\u6d88\u8017(TDEE)\uff06\u57fa\u790e\u4ee3\u8b1d\u7387(BMR) &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/bmr-and-tdee\/embed\/#?secret=LoPjemjzYr\" data-secret=\"LoPjemjzYr\" 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>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E5%BB%B6%E9%81%B2%E9%80%B2%E9%A3%9F%E6%99%82%E9%96%93\"><\/span><strong>7. \u5ef6\u9072\u9032\u98df\u6642\u9593<\/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\/06\/\u6642\u9593.jpg\" alt=\"\u6e1b\u8102\u98f2\u98df \u65b9\u6cd57\" class=\"wp-image-6715\" width=\"267\" height=\"267\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u6642\u9593.jpg 320w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u6642\u9593-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u6642\u9593-150x150.jpg 150w\" sizes=\"(max-width: 267px) 100vw, 267px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6bcf\u4e00\u500b\u4e00\u5929\u90fd\u670924\u5c0f\u6642\u7684\u6642\u9593\uff0c\u6709\u4e9b\u4eba\u53ef\u80fd\u6703\u9078\u64c7\u4e00\u65e9\u8d77\u5e8a6.\u5c31\u5403\u65e9\u9910\u300112.\u5348\u9910\u3001\u665a\u4e0a6.\u665a\u9910<\/p>\n\n\n\n<p>\u4e4d\u770b\u4e4b\u4e0b\u9084\u633a\u6b63\u5e38\u7684\uff0c\u4f46\u4f60\u6709\u6c92\u6709\u767c\u73fe\u9019\u6a23\u5403\uff0c\u534a\u591c\u90fd\u6703\u809a\u5b50\u9913\uff1f<\/p>\n\n\n\n<p>\u56e0\u6b64\u4ee5\u6211\u81ea\u5df1\u7684\u7d93\u9a57\u4f86\u770b\uff0c\u65e9\u8d77\u7cbe\u795e\u6700\u597d\u7684\u72c0\u614b\u4e0b\uff0c\u4f86\u676f\u6c34\u3001\u9ed1\u5496\u5561\u4e0d\u53ea\u53ef\u4ee5\u63d0\u795e\uff0c\u9084\u80fd\u907f\u514d\u8840\u7cd6\u5347\u9ad8\u5e36\u4f86\u7684\u7761\u610f<\/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\/06\/\u665a\u5403.jpg\" alt=\"\u9593\u6b47\u6027\u65b7\u98df\" class=\"wp-image-6716\" width=\"454\" height=\"233\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u665a\u5403.jpg 605w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/06\/\u665a\u5403-300x154.jpg 300w\" sizes=\"(max-width: 454px) 100vw, 454px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u6703\u8aaa\u9019\u662f\u300c\u9593\u6b47\u6027\u65b7\u98df\u300d\uff0c\u4e0d\u904e\u5c31\u6211\u770b\u4f86\uff0c\u73fe\u5728\u6709\u8a31\u591a\u4eba\u5df2\u7d93\u662f\u4e00\u5929\u5169\u9910\uff0c\u751a\u81f3\u4e00\u5929\u4e00\u9910\u7684<\/p>\n\n\n\n<p>\u4e00\u5929\u4e00\u5b9a\u8981\u5403\u4e09\u9910\u7684\u820a\u6709\u89c0\u5ff5\u4e0d\u518d\u88ab\u63d0\u5021\uff0c\u7576\u7136\uff0c\u6211\u77e5\u9053\u6709\u4e9b\u4eba\u4e0d\u5403\u65e9\u9910\u662f\u6703\u982d\u6688\u7684\uff0c\u56e0\u6b64\u9084\u662f\u8981\u8996\u81ea\u5df1\u7684\u72c0\u6cc1\u800c\u5b9a<\/p>\n\n\n\n<p>\u6211\u8a8d\u70ba\u6e1b\u8102\u9664\u4e86\u63a7\u5236\u71b1\u91cf\uff0c<strong>\u5403\u7684\u6642\u9593\u4e5f\u5f88\u91cd\u8981<\/strong>\uff0c\u5982\u6b64\u53ef\u4ee5\u907f\u514d\u665a\u4e0a\u5bb9\u6613\u809a\u5b50\u9913\u7684\u72c0\u6cc1\u767c\u751f<\/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\/feedback.png\" alt=\"\" class=\"wp-image-916\" width=\"143\" height=\"143\" 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: 143px) 100vw, 143px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7db2\u8def\u662f\u4e00\u500b\u8cc7\u8a0a\u4ea4\u6d41\u7684\u5730\u65b9\uff0c\u6211\u63d0\u4f9b\u81ea\u5df1\u89aa\u8eab\u8a66\u904e\u3001\u4e14\u89ba\u5f97\u6709\u6548\u7684\u6e1b\u8102\u98f2\u98df\u65b9\u5f0f\u7d66\u4f60<\/p>\n\n\n\n<p>\u76ee\u7684\u4e0d\u662f\u8981\u717d\u52d5\u4f60\u8ddf\u6211\u4e00\u6a23\uff0c\u7576\u7136\uff01\u4ee5\u4e0a\uff17\u9ede\u589e\u52a0\u98fd\u8db3\u611f\u7684\u5c0f\u6487\u6b65\uff0c\u4f60\u4e5f\u4e0d\u5fc5\u5168\u90e8\u63a1\u7528<\/p>\n\n\n\n<p>\u9078\u64c7\u9069\u5408\u4f60\u7684\uff0c\u518d\u81ea\u5df1\u89aa\u81ea\u8a66\u9a57\u770b\u770b\uff0c\u76f8\u4fe1\u6211\uff0c\u4f60\u7684\u6e1b\u8102\u98f2\u98df\u4e5f\u6703\u505a\u7684\u66f4\u597d\u3001\u66f4\u9806\u5229<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%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 noopener\">\u3010\u6ce2\u6bd4\u8df3\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u807d\u8aaa\u6703\u50b7\u819d\u84cb\uff1f\u9019\u662f\u8ff7\u601d\u55ce\uff1f\u71c3\u8102\u3001\u6e1b\u80a5\u6700\u4f73\u904b\u52d5<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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><\/li><li><a href=\"https:\/\/physicfit.com\/glute-bridge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6a4b\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f92\u624b\u5c31\u80fd\u7df4\u51fa\u7ff9\u81c0\uff01\u8170\u597d\u9178\u3001\u5c41\u80a1\u6c92\u611f\u89ba\uff1f5\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/inverted-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u53cd\u5411\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\uff1f\u624b\u5f88\u9178\uff1f\u4e09\u62db\u8b93\u4f60\u627e\u56de\u80cc\u808c\u767c\u529b<\/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 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