{"id":6789,"date":"2022-07-16T19:18:26","date_gmt":"2022-07-16T11:18:26","guid":{"rendered":"https:\/\/physicfit.com\/?p=6789"},"modified":"2022-09-08T12:13:18","modified_gmt":"2022-09-08T04:13:18","slug":"workout-tempo","status":"publish","type":"post","link":"https:\/\/physicfit.com\/workout-tempo\/","title":{"rendered":"\u3010\u8a13\u7df4\u7bc0\u594f\u3011\u5065\u8eab\u6642\u7684\u5411\u5fc3\u3001\u96e2\u5fc3\u6536\u7e2e\u901f\u5ea6\u8a72\u591a\u5feb\uff1f\u63d0\u5347\u52d5\u4f5c\u54c1\u8cea\u5fc5\u5b78\uff01"},"content":{"rendered":"\n<p>\u4e0d\u7ba1\u662f\u770b\u5f71\u7247\u81ea\u5b78\uff0c\u6216\u662f\u5230\u5065\u8eab\u623f\u4e0a\u6559\u7df4\u8ab2\u7684\u4eba\uff0c\u4e00\u5b9a\u6709\u807d\u904e\uff1a\u300c<strong>\u96e2\u5fc3\u653e\u6162\uff0c\u63a7\u5236\u91cd\u91cf<\/strong>\u300d<\/p>\n\n\n\n<p>\u4f46\u96e2\u5fc3\u771f\u7684\u8d8a\u6162\u8d8a\u597d\u55ce\uff1f\u9019\u6a23\u808c\u8089\u7e96\u7dad\u662f\u4e0d\u662f\u53ef\u4ee5\u9054\u5230\u6700\u5927\u7a0b\u5ea6\u7684\u7834\u58de\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u4e0d\u540c\u968e\u6bb5\u7684\u5065\u8eab\u8005\uff0c\u9700\u8981\u7684<strong>\u8a13\u7df4\u7bc0\u594f<\/strong>\u3001\u901f\u5ea6\u4e5f\u90fd\u4e0d\u540c<\/p>\n\n\n\n<p>\u4eca\u5929\u5c31\u8b93\u6f22\u514b\u4ee5\u7c21\u55ae\u6613\u61c2\u7684\u65b9\u5f0f\u8b1b\u89e3\u7d66\u4f60\u807d\u5427\uff01 (\u60f3\u518d\u9032\u4e00\u6b65\u63d0\u5347\u8a13\u7df4\u54c1\u8cea\u7684\u4f60\uff0c\u5343\u842c\u5225\u932f\u904e<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text\/javascript'; g.async=true; g.defer=true; g.src='https:\/\/prod.benchmarkemail.com\/tracker.bundle.js'; s.parentNode.insertBefore(g,s); window.apScriptInserted=true;})(); <\/script> <!--\/JB Tracker--> <!-- BEGIN: Benchmark Email Signup Form Code -->\n<script type=\"text\/javascript\" id=\"lbscript1622568\" src=\"https:\/\/lb.benchmarkemail.com\/\/tw\/code\/lbformnew.js?mFcQnoBFKMTjnGlxfLww1Fgg49YEcrgGMCwOMb6te8hACiOLlsM98g%253D%253D\"><\/script><noscript>Please enable JavaScript <br><div align=\"center\" 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for=\"ez-toc-cssicon-toggle-item-66112c23f17cf\" 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 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title=\"\u5411\u5fc3\u6536\u7e2e\u7684\u91cd\u9ede\u662f\u4ec0\u9ebc\uff1f\u6709\u4ec0\u9ebc\u7528\u9014\uff1f\">\u5411\u5fc3\u6536\u7e2e\u7684\u91cd\u9ede\u662f\u4ec0\u9ebc\uff1f\u6709\u4ec0\u9ebc\u7528\u9014\uff1f<\/a><\/li><\/ul><\/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\/workout-tempo\/#2_%E4%BB%80%E9%BA%BC%E6%98%AF%E9%9B%A2%E5%BF%83%E6%94%B6%E7%B8%AE%EF%BC%9F%E8%82%8C%E8%82%89%E5%A6%82%E4%BD%95%E4%BD%9C%E5%8B%95%EF%BC%9F\" title=\"2. \u4ec0\u9ebc\u662f\u96e2\u5fc3\u6536\u7e2e\uff1f\u808c\u8089\u5982\u4f55\u4f5c\u52d5\uff1f\">2. \u4ec0\u9ebc\u662f\u96e2\u5fc3\u6536\u7e2e\uff1f\u808c\u8089\u5982\u4f55\u4f5c\u52d5\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" 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class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%E4%B8%80%E4%B8%8B%E5%8B%95%E4%BD%9C%E7%9A%84%E5%90%91%E5%BF%83%E3%80%81%E9%9B%A2%E5%BF%83%E6%99%82%E9%96%93%E8%A9%B2%E5%A4%9A%E4%B9%85%EF%BC%9F\" title=\"\u4e00\u4e0b\u52d5\u4f5c\u7684\u5411\u5fc3\u3001\u96e2\u5fc3\u6642\u9593\u8a72\u591a\u4e45\uff1f\">\u4e00\u4e0b\u52d5\u4f5c\u7684\u5411\u5fc3\u3001\u96e2\u5fc3\u6642\u9593\u8a72\u591a\u4e45\uff1f<\/a><\/li><\/ul><\/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\/workout-tempo\/#4_%E4%BB%80%E9%BA%BC%E6%98%AF%E3%80%8C%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F%E3%80%8D%EF%BC%9F\" title=\"4. \u4ec0\u9ebc\u662f\u300c\u8a13\u7df4\u7bc0\u594f\u300d\uff1f\">4. \u4ec0\u9ebc\u662f\u300c\u8a13\u7df4\u7bc0\u594f\u300d\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%E5%A6%82%E4%BD%95%E9%81%94%E6%88%90%E3%80%8C%E5%A5%BD%E7%9A%84%E3%80%8D%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F%EF%BC%9F\" title=\"\u5982\u4f55\u9054\u6210\u300c\u597d\u7684\u300d\u8a13\u7df4\u7bc0\u594f\uff1f\">\u5982\u4f55\u9054\u6210\u300c\u597d\u7684\u300d\u8a13\u7df4\u7bc0\u594f\uff1f<\/a><\/li><\/ul><\/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\/workout-tempo\/#5_%E6%96%B0%E6%89%8B%E3%80%81%E5%B7%A8%E5%B7%A8%E9%9C%80%E8%A6%81%E7%9A%84%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F%E5%A4%A7%E4%B8%8D%E5%90%8C%EF%BC%81\" title=\"5. \u65b0\u624b\u3001\u5de8\u5de8\u9700\u8981\u7684\u8a13\u7df4\u7bc0\u594f\u5927\u4e0d\u540c\uff01\">5. \u65b0\u624b\u3001\u5de8\u5de8\u9700\u8981\u7684\u8a13\u7df4\u7bc0\u594f\u5927\u4e0d\u540c\uff01<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%EF%BC%83_%E6%96%B0%E6%89%8B_%E2%80%93_%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F\" title=\"\uff03 \u65b0\u624b &#8211; \u8a13\u7df4\u7bc0\u594f\">\uff03 \u65b0\u624b &#8211; \u8a13\u7df4\u7bc0\u594f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%EF%BC%83_%E5%B7%A8%E5%B7%A8_%E2%80%93_%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F\" title=\"\uff03 \u5de8\u5de8 &#8211; \u8a13\u7df4\u7bc0\u594f\">\uff03 \u5de8\u5de8 &#8211; \u8a13\u7df4\u7bc0\u594f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%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-13\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%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-14\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%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-15\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%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-16\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%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-17\" href=\"https:\/\/physicfit.com\/workout-tempo\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BB%80%E9%BA%BC%E6%98%AF%E5%90%91%E5%BF%83%E6%94%B6%E7%B8%AE%EF%BC%9F%E8%82%8C%E8%82%89%E5%A6%82%E4%BD%95%E4%BD%9C%E5%8B%95%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u5411\u5fc3\u6536\u7e2e\uff1f\u808c\u8089\u5982\u4f55\u4f5c\u52d5\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/ywD3O6\" 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> \u70ba\u4e86\u65b9\u4fbf\u4f60\u5feb\u901f\u7406\u89e3\uff0c\u9019\u88e1\u6703\u9078\u53d6\u5927\u5bb6\u6700\u5e38\u898b\u7684\u300c\u4e8c\u982d\u5f4e\u8209\u300d\u4f5c\u70ba\u6a23\u672c\u7d20\u6750<\/p>\n\n\n\n<p>\u6211\u5011\u5e38\u8aaa\u7684<strong>\u5411\u5fc3\u6536\u7e2e<\/strong>\u5230\u5e95\u662f\u4ec0\u9ebc\uff1f\u7c21\u55ae\u4f86\u8aaa\u5c31\u662f &#8211; <strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u808c\u8089\u7e2e\u77ed<\/span><\/strong>\u7684\u904e\u7a0b<\/p>\n\n\n\n<p>\u4e14\u662f\u4f60\u7684\u76ee\u6a19\u808c\u7fa4\uff0c\u4f8b\u5982\uff1a\u4e8c\u982d\u5f4e\u8209\u7528\u4f86\u7df4\u4e8c\u982d\u808c\uff0c\u5411\u5fc3\u6536\u7e2e\u5c31\u662f\u628a\u4e8c\u982d\u808c\u7e2e\u77ed\u7684\u904e\u7a0b<\/p>\n\n\n\n<p>\u628a\u555e\u9234\u8209\u8d77\u3001\u63a8\u8d77\u3001\u62c9\u8d77&#8230; \u90fd\u662f\u5e38\u898b\u7684\u808c\u8089\u5411\u5fc3\u6536\u7e2e\u4f8b\u5b50<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong>\u5411\u5fc3\u6536\u7e2e\uff1a\u808c\u8089\u672c\u8eab\u9700\u8981\u51fa\u6700\u591a\u529b\u6c23\uff0c\u4f46\u5f35\u529b\u4e0d\u662f\u6700\u5927\u7684<\/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=\"%E5%90%91%E5%BF%83%E6%94%B6%E7%B8%AE%E7%9A%84%E9%87%8D%E9%BB%9E%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E6%9C%89%E4%BB%80%E9%BA%BC%E7%94%A8%E9%80%94%EF%BC%9F\"><\/span><strong>\u5411\u5fc3\u6536\u7e2e\u7684\u91cd\u9ede\u662f\u4ec0\u9ebc\uff1f\u6709\u4ec0\u9ebc\u7528\u9014\uff1f<\/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-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"427\" height=\"278\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/chest-press.jpg\" alt=\"\" data-id=\"6795\" data-full-url=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/chest-press.jpg\" data-link=\"https:\/\/physicfit.com\/?attachment_id=6795\" class=\"wp-image-6795\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/chest-press.jpg 427w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/chest-press-300x195.jpg 300w\" sizes=\"(max-width: 427px) 100vw, 427px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"494\" height=\"276\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/pull-up.jpg\" alt=\"\" data-id=\"6796\" data-full-url=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/pull-up.jpg\" data-link=\"https:\/\/physicfit.com\/?attachment_id=6796\" class=\"wp-image-6796\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/pull-up.jpg 494w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/pull-up-300x168.jpg 300w\" sizes=\"(max-width: 494px) 100vw, 494px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"496\" height=\"279\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/shoulder-press.jpg\" alt=\"\" data-id=\"6797\" data-full-url=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/shoulder-press.jpg\" data-link=\"https:\/\/physicfit.com\/?attachment_id=6797\" class=\"wp-image-6797\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/shoulder-press.jpg 496w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/shoulder-press-300x169.jpg 300w\" sizes=\"(max-width: 496px) 100vw, 496px\" \/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9084\u8a18\u5f97\u4f60\u7b2c\u4e00\u6b21\u7df4\u7fd2<strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u81e5\u63a8\">\u81e5\u63a8<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"\u80a9\u63a8\">\u80a9\u63a8<\/a><\/strong>\u7684\u6642\u5019\u55ce\uff1f\u90a3\u6642\u7684\u52d5\u4f5c\u60f3\u5fc5\u662f\u7279\u5225\u5f46\u626d\u3001\u932f\u4e82\u5427\uff01<\/p>\n\n\n\n<p>\u5c24\u5176\u662f\u628a\u555e\u9234\u5f80\u4e0a\u63a8\u8d77\u7684\u904e\u7a0b\uff0c\u4e0d\u53ea\u808c\u8089\u4e00\u9ede\u611f\u53d7\u5ea6\u90fd\u6c92\u6709\uff0c\u751a\u81f3\u9084\u6703\u5de6\u6416\u53f3\u6643<\/p>\n\n\n\n<p>\u6c92\u932f\uff0c\u9019\u5c31\u662f<strong>\u5411\u5fc3\u6536\u7e2e<\/strong>\u7684\u91cd\u8981\u4e4b\u8655\uff0c\u300c\u5e6b\u52a9\u4f60\u66f4\u5feb\u901f\u3001\u66f4\u6709\u6548\u7684\u5fb5\u62db\u808c\u8089-\u795e\u7d93\u9023\u7d50\u300d<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u8aaa\uff1a\u300c<strong>\u5411\u5fc3\u6536\u7e2e\u7df4\u7684\u597d\uff0c\u808c\u8089\u767c\u529b\u81ea\u7136\u597d\uff01<\/strong>\u300d<\/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_%E4%BB%80%E9%BA%BC%E6%98%AF%E9%9B%A2%E5%BF%83%E6%94%B6%E7%B8%AE%EF%BC%9F%E8%82%8C%E8%82%89%E5%A6%82%E4%BD%95%E4%BD%9C%E5%8B%95%EF%BC%9F\"><\/span><strong>2. \u4ec0\u9ebc\u662f\u96e2\u5fc3\u6536\u7e2e\uff1f\u808c\u8089\u5982\u4f55\u4f5c\u52d5\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/99yK7J\" 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>\u518d\u56de\u4f86<strong>\u96e2\u5fc3\u6536\u7e2e<\/strong>\u7684\u90e8\u5206\uff0c\u6211\u5011\u4e00\u6a23\u4ee5\u4e8c\u982d\u5f4e\u8209\u9019\u500b\u52d5\u4f5c\u70ba\u4f8b<\/p>\n\n\n\n<p>\u808c\u8089\u96e2\u5fc3\u6536\u7e2e\u5230\u5e95\u662f\u4ec0\u9ebc\uff1f\u7c21\u55ae\u4f86\u8aaa\u5c31\u662f &#8211; <strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u808c\u8089\u62c9\u9577<\/span><\/strong>\u7684\u904e\u7a0b<\/p>\n\n\n\n<p>\u9019\u6642\u4f60\u7684\u808c\u8089\u300c\u76f8\u5c0d\u300d\u4e0d\u518d\u9700\u8981\u51fa\u9019\u9ebc\u591a\u529b\u6c23<\/p>\n\n\n\n<p>\u4f46\u62b5\u6297\u5730\u5fc3\u5f15\u529b\u7684\u904e\u7a0b\uff0c\u537b\u662f\u808c\u8089\u5f35\u529b\u6700\u5927\u7684\u6642\u5019\uff01<\/p>\n\n\n\n<p> \u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong>\u96e2\u5fc3\u6536\u7e2e\uff1a\u808c\u8089\u672c\u8eab\u4e0d\u9700\u8981\u51fa\u9019\u9ebc\u591a\u529b\u6c23\uff0c\u4f46\u5f35\u529b\u662f\u6700\u5927\u7684<\/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=\"%E9%9B%A2%E5%BF%83%E6%94%B6%E7%B8%AE%E7%9A%84%E9%87%8D%E9%BB%9E%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E6%9C%89%E4%BB%80%E9%BA%BC%E7%94%A8%E9%80%94%EF%BC%9F\"><\/span><strong>\u96e2\u5fc3\u6536\u7e2e\u7684\u91cd\u9ede\u662f\u4ec0\u9ebc\uff1f\u6709\u4ec0\u9ebc\u7528\u9014\uff1f<\/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-gallery columns-3 is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"486\" height=\"274\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u555e\u9234\u4e0b.jpg\" alt=\"\" data-id=\"6800\" data-full-url=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u555e\u9234\u4e0b.jpg\" data-link=\"https:\/\/physicfit.com\/?attachment_id=6800\" class=\"wp-image-6800\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u555e\u9234\u4e0b.jpg 486w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u555e\u9234\u4e0b-300x169.jpg 300w\" sizes=\"(max-width: 486px) 100vw, 486px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"480\" height=\"270\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/pull-down.jpg\" alt=\"\" data-id=\"6799\" data-full-url=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/pull-down.jpg\" data-link=\"https:\/\/physicfit.com\/?attachment_id=6799\" class=\"wp-image-6799\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/pull-down.jpg 480w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/pull-down-300x169.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" loading=\"lazy\" width=\"405\" height=\"270\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/dumbbell-down.jpg\" alt=\"\" data-id=\"6798\" data-full-url=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/dumbbell-down.jpg\" data-link=\"https:\/\/physicfit.com\/?attachment_id=6798\" class=\"wp-image-6798\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/dumbbell-down.jpg 405w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/dumbbell-down-300x200.jpg 300w\" sizes=\"(max-width: 405px) 100vw, 405px\" \/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u6c7a\u5b9a\u628a\u525b\u624d\u8209\u8d77\u7684\u555e\u9234\u5f80\u4e0b\u653e\uff0c\u9019\u6642\u4f60\u7684\u808c\u8089\u6b63\u662f\u5728\u9032\u884c\u300c<strong>\u96e2\u5fc3\u6536\u7e2e<\/strong>\u300d\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u80f8\u808c\u3001\u80cc\u808c\u3001\u80a9\u8180\u88ab\u62c9\u958b\uff0c\u4f46\u4f60\u53c8\u4e0d\u60f3\u8981\u9019\u4e9b\u555e\u9234\u50cf\u81ea\u7531\u843d\u9ad4\u4e00\u6a23\u4e0b\u964d<\/p>\n\n\n\n<p>\u5730\u5fc3\u5f15\u529b\u5c07\u91cd\u91cf\u5f80\u4e0b\u5e36\u52d5\uff0c\u4f60\u6709\u610f\u8b58\u5730\u5c07\u901f\u5ea6\u6e1b\u7de9\uff0c\u9019\u4fbf\u6703\u8b93\u4f60\u7684\u808c\u8089\u5f35\u529b\u8b8a\u5f97\u66f4\u5927\uff01<\/p>\n\n\n\n<p>\u6211\u5011\u60f3\u8ffd\u6c42\u7684\u808c\u80a5\u5927\u6548\u679c\uff1a\u808c\u8089\u640d\u50b7\u3001\u4ee3\u8b1d\u58d3\u529b&#8230; \u90fd\u5728\u9019\u6642\u5f97\u5230\u6eff\u8db3<\/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_%E8%A8%93%E7%B7%B4%E6%99%82%EF%BC%8C%E6%87%89%E8%A9%B2%E8%A6%81%E5%90%91%E5%BF%83%E5%BF%AB%E3%80%81%E9%9B%A2%E5%BF%83%E6%85%A2%E5%97%8E%EF%BC%9F\"><\/span><strong>3. \u8a13\u7df4\u6642\uff0c\u61c9\u8a72\u8981\u5411\u5fc3\u5feb\u3001\u96e2\u5fc3\u6162\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u808c\u8089.jpg\" alt=\"\u3010\u8a13\u7df4\u7bc0\u594f\u3011\u5065\u8eab\u6642\u7684\u5411\u5fc3\u3001\u96e2\u5fc3\u6536\u7e2e\u901f\u5ea6\u8a72\u591a\u5feb\uff1f\u63d0\u5347\u52d5\u4f5c\u54c1\u8cea\u5fc5\u5b78\uff01\" class=\"wp-image-6801\" width=\"524\" height=\"262\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u808c\u8089.jpg 630w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u808c\u8089-300x150.jpg 300w\" sizes=\"(max-width: 524px) 100vw, 524px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5148\u4f86\u7e3d\u7d50\u4e00\u4e0b\u6211\u5011\u5c0d\u65bc\u5411\u5fc3\u3001\u96e2\u5fc3\u6536\u7e2e\u7684\u8a8d\u77e5\uff1a<\/p>\n\n\n\n<ul><li><strong>\u5411\u5fc3\u6536\u7e2e<\/strong>\uff1a\u808c\u8089\u7e2e\u77ed\uff0c\u9700\u8981\u4e3b\u52d5\u51fa\u6700\u591a\u529b\u6c23 (\u795e\u7d93\u5fb5\u62db\u5f37)<\/li><li><strong>\u96e2\u5fc3\u6536\u7e2e<\/strong>\uff1a\u808c\u8089\u62c9\u9577\uff0c\u62b5\u6297\u5730\u5fc3\u5f15\u529b\u7684\u904e\u7a0b\uff0c\u8b93\u5f35\u529b\u6700\u5927\u5316 (\u808c\u8089\u7834\u58de)<\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u5411\u5fc3\u3001\u96e2\u5fc3\u6536\u7e2e\u61c9\u8a72\u4ee5\u808c\u8089\u7684\u6536\u7e2e\u3001\u62c9\u4f38\u4f5c\u70ba\u5224\u65b7\u4f9d\u64da\uff0c\u975e\u8ddd\u96e2\u5fc3\u81df\u9060\u8fd1<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u70ba\u4ec0\u9ebc\u6a19\u984c\u662f\u300c<strong>\u8a13\u7df4\u6642\uff0c\u61c9\u8a72\u8981\u5411\u5fc3\u5feb\u3001\u96e2\u5fc3\u6162\u55ce\uff1f<\/strong>\u300d\uff0c\u800c\u4e0d\u662f\u5411\u5fc3\u6162\u3001\u96e2\u5fc3\u5feb<\/p>\n\n\n\n<p>\u56e0\u70ba\u8a31\u591a\u4eba\u6703\u5229\u7528\u808c\u8089\u5411\u5fc3\u6536\u7e2e\u7684\u7279\u6027\uff0c\u5feb\u901f\u6536\u7e2e\u4f86\u5fb5\u62db\u66f4\u591a\u808c\u7e96\u7dad\uff0c\u85c9\u6b64\u589e\u5f37\u529b\u91cf<\/p>\n\n\n\n<p>\u518d\u5229\u7528\u96e2\u5fc3\u6536\u7e2e\u7684\u7279\u6027\uff0c\u5c07\u4e0b\u653e\u901f\u5ea6\u653e\u6162\uff0c\u8b93\u808c\u8089\u53ef\u4ee5\u9806\u5229\u9054\u5230\u7834\u58de\u3001\u808c\u80a5\u5927\u6548\u679c<\/p>\n\n\n\n<p>\u4e4d\u807d\u4e4b\u4e0b\u597d\u50cf\u842c\u7121\u4e00\u5931\uff1f\u808c\u8089\u6536\u7e2e\u7684\u6bcf\u500b\u968e\u6bb5\u90fd\u6709\u597d\u597d\u5229\u7528\u5230\uff0c\u90a3\u9ebc\u6211\u61c9\u8a72\u9019\u9ebc\u7df4\u55ce\uff1f<\/p>\n\n\n\n<p>\u3000\u3000\u3000 \u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/exclamation.png\" alt=\"\" class=\"wp-image-724\" width=\"125\" height=\"125\" 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: 125px) 100vw, 125px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6211\u7684\u7b54\u6848\u662f\uff1a\u300c<strong>\u5411\u5fc3\u5feb\u3001\u96e2\u5fc3\u6162\u7684\u78ba\u662f\u5f88\u597d\u7684\u60f3\u6cd5\uff0c\u4f46\u4e0d\u9069\u7528\u6240\u6709\u4eba\uff01<\/strong>\u300d<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u5c31\u4f86\u89e3\u91cb\u7d66\u4f60\u807d \u2193<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\u2460 \u5411\u5fc3\u5feb<\/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\/07\/\u843d\u7a7a.jpg\" alt=\"\u5411\u5fc3\u5feb\" class=\"wp-image-6802\" width=\"325\" height=\"295\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u843d\u7a7a.jpg 407w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u843d\u7a7a-300x273.jpg 300w\" sizes=\"(max-width: 325px) 100vw, 325px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u5411\u5fc3\u901f\u5ea6\u5feb\uff0c\u5c31\u662f\u5feb\u901f\u5c07\u91cd\u91cf\u8209\u8d77\u3001\u63a8\u51fa\u3001\u62c9\u8d77&#8230;<\/p>\n\n\n\n<p>\u5c31\u50cf\u6253\u68d2\u7403\u4e00\u6a23\uff0c\u5982\u679c\u6c92\u6709\u7d93\u904e\u9577\u5e74\u7684\u7df4\u7fd2\uff0c\u719f\u77e5\u52d5\u4f5c\u6a21\u5f0f\u5c31<strong>\u5feb\u901f\u63ee\u68d2<\/strong>\u7684\u8a71\uff0c\u5f88\u5bb9\u6613\u5c31\u6703\u9020\u6210\u63ee\u68d2\u843d\u7a7a<\/p>\n\n\n\n<p>\u5957\u7528\u5230\u5c0d\u65bc\u5065\u8eab\u52d5\u4f5c\u3001\u808c\u8089\u767c\u529b\u65b9\u5f0f\u90fd\u9084\u4e0d\u592a\u719f\u6089\u7684\u65b0\u624b\u4e0a\uff0c\u5feb\u901f\u5c07\u91cd\u91cf\u63a8\u51fa (\u5411\u5fc3\u5feb)\uff0c<strong>\u5f88\u986f\u7136\u7684\u5c31\u662f\u4e00\u7a2e\u8ced\u6ce8\uff01<\/strong><\/p>\n\n\n\n<p>\u82e5\u525b\u597d\u4f4d\u7f6e\u6b63\u78ba\uff0c\u606d\u559c\u4f60\uff0c\u4f60\u6210\u529f\u9054\u5230\u4f60\u8981\u7684\u6548\u679c\uff1b\u5982\u679c\u4e0d\u5e78\u5dee\u4e86\u9019\u9ebc1\u00b0\uff0c\u597d\u4e00\u9ede\u662f\u611f\u53d7\u5ea6\u5f88\u5dee\uff0c\u58de\u4e00\u9ede\u5247\u662f\u53d7\u50b7<\/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<p><strong>\u2461 \u96e2\u5fc3\u6162<\/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\/07\/\u96e2\u5fc3.jpg\" alt=\"\u96e2\u5fc3\u6162\" class=\"wp-image-6803\" width=\"526\" height=\"241\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u96e2\u5fc3.jpg 646w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u96e2\u5fc3-300x137.jpg 300w\" sizes=\"(max-width: 526px) 100vw, 526px\" \/><\/figure><\/div>\n\n\n\n<p>     \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u96e2\u5fc3\u6162\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u5c07\u91cd\u91cf\u6162\u6162\u4e0b\u653e\uff0c\u63a7\u5236\u808c\u8089\u88ab\u62c9\u9577\u7684\u901f\u5ea6<\/p>\n\n\n\n<p>\u524d\u9762\u6709\u63d0\u5230\uff1a\u300c\u96e2\u5fc3\u6536\u7e2e\u5c0d\u65bc\u808c\u8089\u7684\u5f35\u529b\u662f\u6700\u5927\u7684\u300d\uff0c\u540c\u6642\u4e5f\u662f\u808c\u80a5\u59273\u5927\u8981\u7d20\u4e2d &#8211;<strong> \u808c\u8089\u7834\u58de<\/strong>\u7684\u4f86\u6e90\u4e4b\u4e00<\/p>\n\n\n\n<p>\u5728\u9019\u88e1\u6211\u8981\u8ddf\u4f60\u8aaa\uff0c\u808c\u8089\u7834\u58de\u4e26\u4e0d\u662f\u8d8a\u591a\u8d8a\u597d\uff0c\u66f4\u9577\u6642\u9593\u7684\u96e2\u5fc3\u6536\u7e2e\u4e5f\u610f\u5473\u8457\u66f4\u5927\u91cf\u7684\u7834\u58de<\/p>\n\n\n\n<p>\u4f60\u7684\u808c\u8089\u53ef\u80fd\u9700\u8981\u82b1\u8cbb\u66f4\u591a\u7684\u6642\u9593\u3001\u66f4\u591a\u7684\u990a\u5206\u9032\u884c\u4fee\u5fa9\uff0c\u808c\u8089\u751f\u9577\u7684\u901f\u5ea6\u53cd\u800c\u56e0\u6b64\u8b8a\u6162<\/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=\"%E4%B8%80%E4%B8%8B%E5%8B%95%E4%BD%9C%E7%9A%84%E5%90%91%E5%BF%83%E3%80%81%E9%9B%A2%E5%BF%83%E6%99%82%E9%96%93%E8%A9%B2%E5%A4%9A%E4%B9%85%EF%BC%9F\"><\/span><strong>\u4e00\u4e0b\u52d5\u4f5c\u7684\u5411\u5fc3\u3001\u96e2\u5fc3\u6642\u9593\u8a72\u591a\u4e45\uff1f<\/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\/07\/10-seconds.jpg\" alt=\"\u4e00\u4e0b\u52d5\u4f5c\u7684\u5411\u5fc3\u3001\u96e2\u5fc3\u6642\u9593\u8a72\u591a\u4e45\uff1f\" class=\"wp-image-6805\" width=\"149\" height=\"151\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/10-seconds.jpg 318w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/10-seconds-295x300.jpg 295w\" sizes=\"(max-width: 149px) 100vw, 149px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u901a\u5e38\u6bcf\u4e0b\u52d5\u4f5c\u300c\u4f4e\u65bc10\u79d2\u4ee5\u4e0b\u300d\u662f\u6700\u597d\u7684\u808c\u8089\u6536\u7e2e\u6642\u9593<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u5411\u5fc3 + \u96e2\u5fc3\u6536\u7e2e\u7684\u6642\u9593\uff0c\u8d85\u904e10\u79d2\u5c0d\u65bc\u808c\u8089\u7684\u7834\u58de\u53ef\u80fd\u6703\u904e\u5927\uff0c\u5c0d\u65bc\u589e\u808c\u6548\u679c\u4e0d\u4f73<\/p>\n\n\n\n<p>\u800c10\u79d2\u4ee5\u4e0b\u4e5f\u4e0d\u662f\u53eb\u4f60\u4e00\u5b9a\u8981\u628a\u901910\u79d2\u7528\u597d\u7528\u6eff\uff0c4\u79d2\u30016\u79d2\u30018\u79d2&#8230; \u90fd\u662f\u53ef\u4ee5\u9032\u884c\u7684<\/p>\n\n\n\n<p>\u81f3\u65bc\u8a72\u600e\u9ebc\u628a\u9019\u4e9b\u6642\u9593\u5206\u914d\u5728\u6bcf\u4e00\u4e0b\u81e5\u63a8\u3001\u6bcf\u4e00\u4e0b\u80a9\u63a8\u88e1\u5462\uff1f \u63a5\u4e0b\u4f86\u7684\u300c<strong>\u8a13\u7df4\u7bc0\u594f<\/strong>\u300d\u6703\u548c\u4f60\u8aaa\u660e<\/p>\n\n\n\n<p> \u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000  \u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E4%BB%80%E9%BA%BC%E6%98%AF%E3%80%8C%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F%E3%80%8D%EF%BC%9F\"><\/span><strong>4. \u4ec0\u9ebc\u662f\u300c\u8a13\u7df4\u7bc0\u594f\u300d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/LZ2qXv\" 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>\u5c31\u50cf\u6253\u7bc0\u62cd\u4e00\u6a23\uff0c\u5065\u8eab\u8a13\u7df4\u4e5f\u53ef\u4ee5\u8b8a\u5f97\u66f4\u6709\u300c<strong>\u7bc0\u594f\u611f<\/strong>\u300d<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u66fe\u7d93\u5728\u7db2\u8def\u4e0a\u770b\u904e\u5404\u7a2e\u5927\u795e\u7684\u8a13\u7df4\u5f71\u7247\uff0c\u61c9\u8a72\u6703\u767c\u73fe\u4ed6\u5011\u7684\u52d5\u4f5c\u4e0d\u53ea\u6a19\u6e96\uff0c\u4ed4\u7d30\u770b\u597d\u50cf\u9084\u6709\u7a2e\u5f8b\u52d5\uff1f<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u9019\u5c31\u662f\u6240\u8b02\u7684<strong>\u8a13\u7df4\u7bc0\u594f<\/strong>\uff0c\u8b93\u4f60\u7684\u6bcf\u4e00\u4e0b\u52d5\u4f5c\u90fd\u6709\u56fa\u5b9a\u7684\u7bc0\u594f\uff0c\u4f8b\u5982\uff1a\u5411\u5fc3(\u8209\u8d77\u555e\u9234) 2\u79d2 \/ \u96e2\u5fc3(\u653e\u4e0b\u555e\u9234) 2\u79d2<\/p>\n\n\n\n<p>\u52d5\u4f5c\u54c1\u8cea\u7684\u597d\u58de\u4e5f\u5728\u9019\u908a\u9ad4\u73fe\uff01\u5f88\u591a\u4eba\u8a8d\u70ba\u53ea\u8981\u52d5\u4f5c\u505a\u597d\u4e0d\u4ee3\u511f\u3001\u505a\u6eff8\uff5e12\u4e0b\u5c31\u662f\u4e00\u6b21\u5f88\u597d\u7684\u8a13\u7df4\u4e86\uff0c\u4f46\u537b\u5ffd\u7565\u4e86\u7bc0\u594f\u611f<\/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=\"%E5%A6%82%E4%BD%95%E9%81%94%E6%88%90%E3%80%8C%E5%A5%BD%E7%9A%84%E3%80%8D%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F%EF%BC%9F\"><\/span><strong>\u5982\u4f55\u9054\u6210\u300c\u597d\u7684\u300d\u8a13\u7df4\u7bc0\u594f\uff1f<\/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\/07\/tempo.jpg\" alt=\"\u8a13\u7df4\u7bc0\u594f\" class=\"wp-image-6807\" width=\"369\" height=\"282\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/tempo.jpg 414w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/tempo-300x229.jpg 300w\" sizes=\"(max-width: 369px) 100vw, 369px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u4eca\u5929\u9078\u64c7\u7684\u662f\u81e5\u63a8\u5411\u5fc31\u79d2 \/ \u96e2\u5fc32\u79d2\uff0c\u6216\u662f\u5411\u5fc32\u79d2 \/ \u96e2\u5fc33\u79d2<\/p>\n\n\n\n<p>\u300c\u597d\u7684\u300d\u8a13\u7df4\u7bc0\u594f\u90fd\u61c9\u8a72\u8981\u662f\u300c<strong>\u6bcf\u4e00\u4e0b\u4fdd\u6301\u4e00\u6a23\u901f\u5ea6\u7684<\/strong>\u300d\uff01<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u6211\u4eca\u5929\u9078\u64c7\u5411\u5fc31\u79d2 \/ \u96e2\u5fc32\u79d2\u4f86\u505a\u81e5\u63a8\u7684\u8a71\uff0c\u5c31\u61c9\u8a72\u8981\u5728\u4e00\u7d448\uff5e12\u4e0b\u5167\u90fd\u4f7f\u7528\u4e00\u6a23\u7684\u901f\u7387<\/p>\n\n\n\n<p>\u9019\u4e5f\u662f\u5f88\u591a\u4eba\u7d93\u5e38\u5ffd\u7565\u7684\uff0c\u6709\u6642\u96e2\u5fc3\u6162\uff0c\u6709\u6642\u96e2\u5fc3\u53c8\u7279\u5225\u5feb&#8230; \u5c0e\u81f4\u524d\u5f8c\u8a13\u7df4\u7bc0\u594f\u4e0d\u540c<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u82e5\u4eca\u5929\u662f\u96e2\u5fc32\u79d2\uff0c\u4f60\u61c9\u8a72\u628a\u90192\u79d2\u5e73\u5747\u914d\u901f\u5728\u4e00\u4e0b\u96e2\u5fc3\u4e4b\u4e2d\uff0c\u4e0d\u61c9\u8a72\u524d\u9762\u5feb\uff0c\u5f8c\u9762\u518d\u6162\u4e0b\u4f86<\/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=\"5_%E6%96%B0%E6%89%8B%E3%80%81%E5%B7%A8%E5%B7%A8%E9%9C%80%E8%A6%81%E7%9A%84%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F%E5%A4%A7%E4%B8%8D%E5%90%8C%EF%BC%81\"><\/span><strong>5. \u65b0\u624b\u3001\u5de8\u5de8\u9700\u8981\u7684\u8a13\u7df4\u7bc0\u594f\u5927\u4e0d\u540c\uff01<\/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\/07\/rookie.jpg\" alt=\"\u3010\u8a13\u7df4\u7bc0\u594f\u3011\u5065\u8eab\u6642\u7684\u5411\u5fc3\u3001\u96e2\u5fc3\u6536\u7e2e\u901f\u5ea6\u8a72\u591a\u5feb\uff1f\u63d0\u5347\u52d5\u4f5c\u54c1\u8cea\u5fc5\u5b78\uff01\" class=\"wp-image-6808\" width=\"473\" height=\"240\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/rookie.jpg 625w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/rookie-300x152.jpg 300w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u89e3\u91cb\u5b8c\u4ec0\u9ebc\u662f\u8a13\u7df4\u7bc0\u594f\u5f8c\uff0c\u518d\u4f86\u6211\u5011\u8981\u56de\u6b78\u4e3b\u984c<\/p>\n\n\n\n<p>\u5230\u5e95\u65b0\u624b\u3001\u5de8\u5de8\u5011\u7684\u8a13\u7df4\u7bc0\u594f\u8a72\u662f\u5982\u4f55\u5462\uff1f\u662f\u5927\u5bb6\u90fd\u96e2\u5fc3\u6162\u3001\u5411\u5fc3\u5feb\u55ce\uff1f\u4ee5\u4e0b\u6f22\u514b\u4f86\u8aaa\u7d66\u4f60\u807d<\/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%83_%E6%96%B0%E6%89%8B_%E2%80%93_%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F\"><\/span><strong>\uff03 \u65b0\u624b &#8211; \u8a13\u7df4\u7bc0\u594f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/rookie-pZqyvr\" 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>\u6f22\u514b\u8a8d\u70ba\u65b0\u624b\u5176\u5be6<strong>\u4e0d\u9700\u8981\u592a\u5728\u610f\u8a13\u7df4\u7bc0\u594f<\/strong>\uff01\u4e5f\u5c31\u662f\u4e0d\u7528\u523b\u610f\u9650\u5236\u6bcf\u4e00\u4e0b\u7684\u5411\u5fc3\u3001\u96e2\u5fc3\u6642\u9593<\/p>\n\n\n\n<p>\u6bd4\u8d77\u5411\u5fc3\u5feb\u3001\u96e2\u5fc3\u6162\u9019\u7a2e\u8a13\u7df4\u65b9\u6cd5\uff0c\u6f22\u514b\u89ba\u5f97\u65b0\u624b\u66f4\u61c9\u8a72\u628a\u6ce8\u610f\u529b\u653e\u5728\u300c\u8a72\u5982\u4f55\u628a\u52d5\u4f5c\u505a\u5c0d\u3001\u611f\u53d7\u808c\u8089\u767c\u529b\u300d<\/p>\n\n\n\n<p>\u5728\u9084\u6c92\u5b8c\u5168\u719f\u7df4\u52d5\u4f5c\u4e4b\u524d\uff0c\u8ffd\u6c42\u4efb\u4f55\u8a13\u7df4\u6cd5\u90fd\u662f\u6c92\u6709\u610f\u7fa9\u7684\uff0c\u751a\u81f3\u9084\u6703\u6709\u53d7\u50b7\u98a8\u96aa<\/p>\n\n\n\n<p>\u8a66\u60f3\u7576\u4f60\u4e0d\u77e5\u9053\u80a9\u63a8\u6642\uff0c\u80a9\u8180\u8a72\u600e\u9ebc\u767c\u529b\uff0c\u4f60\u7684\u6559\u7df4\u5c31\u544a\u8a34\u4f60\uff1a\u300c\u5411\u5fc3\u5feb\u901f\u628a\u80a9\u8180\u5f80\u4e0a\u63a8\u300d\uff0c\u662f\u591a\u9ebc\u53ef\u6015\u7684\u4e8b..<\/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=\"%EF%BC%83_%E5%B7%A8%E5%B7%A8_%E2%80%93_%E8%A8%93%E7%B7%B4%E7%AF%80%E5%A5%8F\"><\/span><strong>\uff03 \u5de8\u5de8 &#8211; \u8a13\u7df4\u7bc0\u594f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div style=\"position:relative;padding-bottom:56.250%;\"><iframe loading=\"lazy\" src=\"\/\/gifs.com\/embed\/mqnv4E\" 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>\u7576\u4f60\u6162\u6162\u9032\u968e\u5230\u5de8\u5de8\u3001\u8f03\u9032\u968e\u7684\u8a13\u7df4\u968e\u6bb5\u6642\uff0c\u4fbf\u53ef\u4ee5\u958b\u59cb\u8ffd\u6c42\u8a13\u7df4\u6642\u7684\u300c\u7bc0\u594f\u611f\u300d<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u589e\u52a0\u96e2\u5fc3\u6642\u9593\uff0c\u5411\u5fc3\u901f\u5ea6\u4ee5\u76f8\u5c0d\u8f03\u77ed\u7684\u6642\u9593\u9032\u884c<\/p>\n\n\n\n<p>\u6211\u5011\u53ef\u4ee5\u5229\u7528\u96e2\u5fc3\u9020\u6210\u808c\u8089\u7834\u58de\u3001\u5411\u5fc3\u63d0\u5347\u529b\u91cf\u7684\u65b9\u5f0f\uff0c\u4f46\uff01\u96e2\u5fc3\u76e1\u53ef\u80fd\u63a7\u5236\u57282\uff5e5\u79d2\u4e4b\u9593<\/p>\n\n\n\n<p>\u5411\u5fc3\u4ee5\u300c\u76f8\u5c0d\u300d\u5feb\u7684\u901f\u5ea6\u63a8\u8d77\uff0c\u4e0d\u662f\u4ee5\u6700\u5feb\u901f\u5ea6\u63a8\u8d77\uff0c\u9806\u9806\u7684\u505a\u5c31\u597d\uff0c\u907f\u514d\u63a8\u8d77\u6642\u59ff\u52e2\u8dd1\u6389<\/p>\n\n\n\n<p>\u3000 \u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u5c0f\u8a23\u7ac5\uff1a\u7576\u52d5\u4f5c\u9032\u884c\u5230\u5e95\u90e8\u3001\u9802\u90e8\u6642\uff0c\u5efa\u8b70\u505c\u98130.5\uff5e1\u79d2\uff0c\u78ba\u4fdd\u59ff\u52e2\u6b63\u78ba\uff0c\u518d\u9032\u884c\u5411\u5fc3\u3001\u96e2\u5fc3<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p>\u4e0d\u8ad6\u4f60\u8655\u65bc\u54ea\u500b\u968e\u6bb5\uff0c\u6f22\u514b\u90fd\u5e0c\u671b\u4f60\u80fd\u4ee5\u5de8\u5de8\u70ba\u76ee\u6a19\u9081\u9032<\/p>\n\n\n\n<p>\u6162\u6162\u7df4\u7fd2\u638c\u63e1\u81ea\u5df1\u6bcf\u4e00\u4e0b\u52d5\u4f5c\u7684\u7bc0\u594f\uff0c\u5f9e\u800c\u5e6b\u52a9\u4f60\u63d0\u5347\u8a13\u7df4\u54c1\u8cea<\/p>\n\n\n\n<p>\u5373\u4f7f\u4f60\u73fe\u5728\u901f\u5ea6\u63a7\u5236\u7684\u9084\u4e0d\u662f\u5f88\u597d\uff0c\u4e5f\u61c9\u8a72\u6301\u7e8c\u7df4\u7fd2<\/p>\n\n\n\n<p>\u76f8\u4fe1\u6f22\u514b\uff0c\u5f88\u591a\u6642\u5019\u4e00\u9ede\u9ede\u6539\u8b8a\uff0c\u4e0d\u53ea\u8b93\u4f60\u907f\u514d\u53d7\u50b7\uff0c\u751a\u81f3\u9ad4\u614b\u4e0a\u4e5f\u6703\u6709\u66f4\u5927\u7684\u8f49\u8b8a<\/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 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