{"id":6958,"date":"2022-08-14T14:55:59","date_gmt":"2022-08-14T06:55:59","guid":{"rendered":"https:\/\/physicfit.com\/?p=6958"},"modified":"2022-09-08T12:15:07","modified_gmt":"2022-09-08T04:15:07","slug":"how-to-start-workout","status":"publish","type":"post","link":"https:\/\/physicfit.com\/how-to-start-workout\/","title":{"rendered":"\u3010\u5065\u8eab\u5165\u9580\u3011\u65b0\u624b\u8a72\u5982\u4f55\u5f9e\u96f6\u958b\u59cb\u5065\u8eab\uff1f\u8981\u7df4\u54ea\u4e9b\u52d5\u4f5c\uff1f\u6ce8\u610f\u54ea\u4e9b\u4e8b\u60c5\uff1f\u6b63\u78ba\u65b9\u5411"},"content":{"rendered":"\n<p>\u4e00\u500b\u5f9e\u4f86\u6c92\u63a5\u89f8\u904e\u5065\u8eab\uff0c\u751a\u81f3\u5e73\u5e38\u4e5f\u6c92\u6709\u904b\u52d5\u7fd2\u6163\u7684\u65b0\u624b\uff0c\u8a72\u5982\u4f55\u8e0f\u51fa\u5065\u8eab\u7684\u7b2c\u4e00\u6b65\u5462\uff1f<\/p>\n\n\n\n<p>\u76f8\u4fe1\u6709\u8a31\u591a\u60f3\u5617\u8a66\u5065\u8eab\u3001\u91cd\u8a13\u7684\u670b\u53cb\uff0c\u56e0\u70ba\u6c92\u6709\u982d\u7dd2\u3001\u5065\u8eab\u623f\u5668\u6750\u592a\u591a\u592a\u8907\u96dc\uff0c\u5c0e\u81f4\u81ea\u5df1\u8e8a\u8e87\u4e0d\u524d<\/p>\n\n\n\n<p>\u4eca\u5929\u6f22\u514b\u8981\u4f86\u5e6b\u52a9\u4f60\uff0c\u9664\u4e86\u91cd\u62fe\u5c0d\u65bc\u5065\u8eab\u7684\u4fe1\u5fc3\u4ee5\u5916\uff0c\u66f4\u6703\u8b93\u4f60\u4e86\u89e3\u8eab\u70ba\u4e00\u540d\u5065\u8eab\u65b0\u624b\uff0c\u8a72\u600e\u9ebc\u6253\u7a69\u57fa\u790e<\/p>\n\n\n\n<p>\u5167\u5bb9\u4e0d\u6703\u904e\u65bc\u8271\u6df1\uff0c\u4e5f\u4e0d\u6703\u6709\u5927\u91cf\u7684\u6578\u64da\u3001\u5716\u8868\uff0c\u5b8c\u5168\u70ba\u4f60\u800c\u64b0\u5beb\u7684\u65b0\u624b\u653b\u7565<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<!--JB 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ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/how-to-start-workout\/#%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-9\" href=\"https:\/\/physicfit.com\/how-to-start-workout\/#%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-10\" href=\"https:\/\/physicfit.com\/how-to-start-workout\/#%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-11\" href=\"https:\/\/physicfit.com\/how-to-start-workout\/#%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-12\" href=\"https:\/\/physicfit.com\/how-to-start-workout\/#%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-13\" href=\"https:\/\/physicfit.com\/how-to-start-workout\/#%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=\"%E7%82%BA%E4%BB%80%E9%BA%BC%E5%81%A5%E8%BA%AB%E6%96%B0%E6%89%8B%E8%A6%81%E6%8A%8A%E5%9F%BA%E7%A4%8E%E6%89%93%E5%A5%BD%EF%BC%9F\"><\/span><strong>\u70ba\u4ec0\u9ebc\u5065\u8eab\u65b0\u624b\u8981\u628a\u57fa\u790e\u6253\u597d\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\/\u5b78\u7fd2.jpg\" alt=\"\u3010\u5065\u8eab\u5165\u9580\u3011\u65b0\u624b\u8a72\u5982\u4f55\u5f9e\u96f6\u958b\u59cb\u5065\u8eab\uff1f\u8981\u7df4\u54ea\u4e9b\u52d5\u4f5c\uff1f\u6ce8\u610f\u54ea\u4e9b\u4e8b\u60c5\uff1f\u6b63\u78ba\u65b9\u5411\" class=\"wp-image-6887\" width=\"533\" height=\"252\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u5b78\u7fd2.jpg 600w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/07\/\u5b78\u7fd2-300x142.jpg 300w\" sizes=\"(max-width: 533px) 100vw, 533px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000  \u3000\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u4e0d\u8209\u5176\u4ed6\u7684\u4f8b\u5b50\uff0c\u55ae\u7d14\u5c31\u4ee5\u5065\u8eab\u4f86\u770b\uff0c\u70ba\u4ec0\u9ebc\u524d\u671f\u628a\u57fa\u790e\u6253\u597d\uff0c\u5c0d\u5065\u8eab\u65b0\u624b\u4f86\u8aaa\u9019\u9ebc\u91cd\u8981\uff1f<\/p>\n\n\n\n<p>\u76f8\u4fe1\u4f60\u6709\u807d\u904e\u4e00\u53e5\u8a71\uff1a\u300c<strong>\u4eba\u6d3b\u8457\u5c31\u662f\u8981\u52d5<\/strong>\u300d\uff0c\u4ee5\u73fe\u4ee3\u4eba\u7684\u751f\u6d3b\u7fd2\u6163\u4f86\u770b\uff0c\u5176\u5be6\u5927\u591a\u90fd\u662f\u300c<strong>\u52d5\u592a\u5c11<\/strong>\u300d<\/p>\n\n\n\n<p>\u751a\u81f3\u9023\u4eba\u9ad4\u6b63\u5e38\u6240\u9700\u7684\u6d3b\u52d5\u91cf\u90fd\u9054\u4e0d\u5230\uff0c\u66f4\u4e0d\u7528\u8aaa\u662f\u9700\u8981\u52d5\u5230\u5168\u8eab\u3001\u8907\u96dc\u7684\u52d5\u4f5c\u4e86<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u4e0d\u8ad6\u662f\u8ab0\uff0c\u53ea\u8981\u662f\u60f3\u628a\u5065\u8eab\u7df4\u597d\u7684\u4eba\uff0c\u5c31\u5fc5\u9808\u5f9e\u4e86\u89e3\u8eab\u9ad4\u5404\u90e8\u4f4d\u9593\u8a72\u5982\u4f55\u4e92\u76f8\u5354\u8abf\u3001\u4f5c\u7528\u958b\u59cb<\/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=\"%E5%81%A5%E8%BA%AB%E4%B8%80%E5%AE%9A%E8%A6%81%E5%BE%AA%E5%BA%8F%E6%BC%B8%E9%80%B2%EF%BC%9F%E4%B8%8D%E8%83%BD%E7%9B%B4%E6%8E%A5%E7%85%A7%E7%B6%B2%E8%B7%AF%E4%B8%8A%E7%9A%84%E8%8F%9C%E5%96%AE%E5%97%8E%EF%BC%9F\"><\/span><strong>\u5065\u8eab\u4e00\u5b9a\u8981\u5faa\u5e8f\u6f38\u9032\uff1f\u4e0d\u80fd\u76f4\u63a5\u7167\u7db2\u8def\u4e0a\u7684\u83dc\u55ae\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\/08\/\u83dc\u55ae.jpg\" alt=\"\u5065\u8eab\u4e00\u5b9a\u8981\u5faa\u5e8f\u6f38\u9032\uff1f\u4e0d\u80fd\u76f4\u63a5\u7167\u7db2\u8def\u4e0a\u7684\u83dc\u55ae\u55ce\uff1f\" class=\"wp-image-6960\" width=\"345\" height=\"281\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u83dc\u55ae.jpg 397w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u83dc\u55ae-300x244.jpg 300w\" sizes=\"(max-width: 345px) 100vw, 345px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7db2\u8def\u4e0a\u9019\u9ebc\u591a\u5065\u8eab\u83dc\u55ae\uff0c\u751a\u81f3\u6709\u5404\u7a2e\u7db2\u7d05\u3001\u540d\u4eba\u7684\u52a0\u6301\uff0c\u90a3\u6211\u662f\u4e0d\u662f\u76f4\u63a5\u9078\u4e00\u5957\u81ea\u5df1\u559c\u6b61\u7684\u5c31\u597d\uff1f<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u6709\u60f3\u8981\u958b\u59cb\u5065\u8eab\uff0c\u6f22\u514b\u89ba\u5f97\u4f60\u5df2\u7d93\u5f88\u68d2\u4e86\uff01\u4f46\u89c0\u5ff5\u4e0a\uff0c\u6211\u5011\u9084\u53ef\u4ee5\u505a\u7684\u66f4\u597d\uff0c\u8b93\u4f60\u7684\u5065\u8eab\u4e4b\u8def\u66f4\u5c11\u75c5\u75db<\/p>\n\n\n\n<p>\u6bcf\u500b\u968e\u6bb5\u6703\u6709\u5404\u81ea\u9700\u8981\u7684\u6771\u897f\uff0c\u4ee5\u65b0\u624b\u4f86\u8aaa\uff0c\u5c07\u83dc\u55ae\u585e\u6eff\u585e\u597d\u80af\u5b9a\u4e0d\u6703\u662f\u9996\u8981\u4efb\u52d9<\/p>\n\n\n\n<p>\u4f60\u66f4\u9700\u8981\u7684\u662f\u300c<strong>\u5c07\u8eab\u9ad4\u7684\u57fa\u790e\u5efa\u7acb\u597d<\/strong>\u300d\uff0c\u800c\u9ad4\u614b\u8b8a\u597d\u53ea\u662f\u9644\u52a0\u7684\u6548\u679c\uff0c\u5728\u4f60\u5faa\u5e8f\u6f38\u9032\u7684\u904e\u7a0b\u4e2d\uff0c\u9ad4\u614b\u5df2\u7d93\u6084\u6084\u5728\u6539\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=\"1_%E5%81%A5%E8%BA%AB%E6%96%B0%E6%89%8B%E5%BF%85%E9%A0%88%E6%9C%89%E7%9A%84%E3%80%8C%E5%BF%83%E6%85%8B%E3%80%8D\"><\/span><strong>1. \u5065\u8eab\u65b0\u624b\u5fc5\u9808\u6709\u7684\u300c\u5fc3\u614b\u300d<\/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\/08\/1-1.jpg\" alt=\"\u5065\u8eab\u65b0\u624b\u5fc5\u9808\u6709\u7684\u300c\u5fc3\u614b\u300d\" class=\"wp-image-6961\" width=\"445\" height=\"250\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/1-1.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/1-1-300x169.jpg 300w\" sizes=\"(max-width: 445px) 100vw, 445px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u4e86\u89e3\u57fa\u790e\u3001\u5faa\u5e8f\u6f38\u9032\u7684\u91cd\u8981\u6027\u5f8c\uff0c\u63a5\u4e0b\u4f86\u6211\u5011\u5148\u5f9e\u300c<strong>\u5fc3\u614b\u9762<\/strong>\u300d\u958b\u59cb\u8b1b\u8d77<\/p>\n\n\n\n<p>\u96e3\u9053\u6211\u4e0d\u80fd\u76f4\u63a5\u8df3\u968e\uff0c\u770b\u5de8\u5de8\u5011\u7df4\u4ec0\u9ebc\uff0c\u6211\u8ddf\u8457\u7df4\u5c31\u597d\u55ce\uff1f\u9019\u6a23\u4e0d\u662f\u9032\u6b65\u66f4\u5feb\u55ce\uff1f<\/p>\n\n\n\n<p>\u4f46\u6f22\u514b\u5fc5\u9808\u8ddf\u4f60\u8aaa\uff1a\u300c\u6b63\u56e0\u70ba\u4e0d\u540c\u968e\u6bb5\u7684\u5065\u8eab\u8005\uff0c\u8eab\u9ad4\u7d20\u8cea\u4e0d\u540c\uff0c\u66f4\u4e0d\u61c9\u8a72\u6548\u4eff\u5225\u4eba\u300d<\/p>\n\n\n\n<p>\u4e0d\u8ad6\u662f\u54ea\u4e00\u500b\u9818\u57df\uff0c\u65b0\u624b\u5f9e\u57fa\u790e\u958b\u59cb\u505a\u8d77\uff0c\u7d55\u5c0d\u624d\u662f\u5e6b\u52a9\u4f60\u5f8c\u7e8c\u5065\u8eab\u9032\u6b65\u66f4\u5feb\u7684\u95dc\u9375<\/p>\n\n\n\n<p>\u3000 \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><strong>\u4e00\u6b65\u767b\u5929\u901a\u5e38\u4e0d\u6703\u6709\u597d\u4e0b\u5834\uff0c\u7a69\u624e\u7a69\u6253\u624d\u662f\u5e6b\u52a9\u4f60\u9032\u6b65\u7684\u552f\u4e00\u6377\u5f91<\/strong><\/p><\/blockquote>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"UPqXkDPBZY\"><a href=\"https:\/\/physicfit.com\/hire-personal-trainer\/\">\u3010\u5065\u8eab\u5165\u9580\u3011\u5065\u8eab\u4e00\u5b9a\u8981\u8acb\u6559\u7df4\u55ce\uff1f\u81ea\u5b78\u6709\u8fa6\u6cd5\u7df4\u7684\u5f88\u597d\u55ce\uff1f\u6c7a\u5b9a\u5176\u5be6\u4e26\u4e0d\u96e3\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5065\u8eab\u5165\u9580\u3011\u5065\u8eab\u4e00\u5b9a\u8981\u8acb\u6559\u7df4\u55ce\uff1f\u81ea\u5b78\u6709\u8fa6\u6cd5\u7df4\u7684\u5f88\u597d\u55ce\uff1f\u6c7a\u5b9a\u5176\u5be6\u4e26\u4e0d\u96e3\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/hire-personal-trainer\/embed\/#?secret=UPqXkDPBZY\" data-secret=\"UPqXkDPBZY\" 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<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%81%A5%E8%BA%AB%E6%96%B0%E6%89%8B%E5%8F%AF%E4%BB%A5%E5%85%88%E5%BE%9E%E5%93%AA%E4%BA%9B%E3%80%8C%E5%8B%95%E4%BD%9C%E3%80%8D%E9%96%8B%E5%A7%8B\"><\/span><strong>2. \u5065\u8eab\u65b0\u624b\u53ef\u4ee5\u5148\u5f9e\u54ea\u4e9b\u300c\u52d5\u4f5c\u300d\u958b\u59cb<\/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\/08\/\u65b0\u624b.jpg\" alt=\"\u5065\u8eab\u65b0\u624b\u53ef\u4ee5\u5148\u5f9e\u54ea\u4e9b\u300c\u52d5\u4f5c\u300d\u958b\u59cb\" class=\"wp-image-6962\" width=\"477\" height=\"268\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u65b0\u624b.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u65b0\u624b-300x169.jpg 300w\" sizes=\"(max-width: 477px) 100vw, 477px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u5065\u8eab\u7684\u76ee\u7684\uff0c\u53ea\u662f\u8981\u55ae\u7d14\u52d5\u4e00\u52d5\u3001\u6d41\u6d41\u6c57\u5c31\u597d\uff0c\u8eab\u6750\u3001\u904b\u52d5\u8868\u73fe\u3001\u8eab\u9ad4\u6a5f\u80fd\u8b8a\u597d\u5b8c\u5168\u4e0d\u662f\u4f60\u8003\u91cf\u7684\u9ede<\/p>\n\n\n\n<p>\u90a3\u9ebc\u4e0d\u7ba1\u7df4\u4ec0\u9ebc\u5176\u5be6\u90fd\u662f\u53ef\u4ee5\u7684\uff0c\u751a\u81f3\u53bb\u5065\u8eab\u623f\u53ea\u8981\u8d70\u8d70\u8dd1\u6b65\u6a5f\uff0c\u96a8\u4fbf\u6311\u500b\u5e7e\u53f0\u5668\u6750\u505a\u4e00\u4e0b\u5c31\u597d<\/p>\n\n\n\n<p>\u4f46\u65e2\u7136\u4f60\u4eca\u5929\u9078\u64c7\u8981\u900f\u904e\u300c\u5065\u8eab\u300d\u9019\u4ef6\u4e8b\u4f86\u6539\u8b8a\u81ea\u5df1\u3001\u5f97\u5230\u5065\u8eab\u6240\u5e36\u4f86\u7684\u597d\u8655\uff0c\u90a3\u9ebc\u9032\u6b65\u662f\u4f60\u5fc5\u9808\u5728\u610f\u7684<\/p>\n\n\n\n<p>\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\/08\/\u65b0\u624b\uff12.jpg\" alt=\"\u5065\u8eab\u65b0\u624b\u53ef\u4ee5\u7df4\u7684\u52d5\u4f5c\" class=\"wp-image-6963\" width=\"482\" height=\"271\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u65b0\u624b\uff12.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u65b0\u624b\uff12-300x169.jpg 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u554f\u984c\u4f86\u4e86\uff0c\u60f3\u8981\u8b93\u6211\u7684\u65b0\u624b\u5065\u8eab\u4e4b\u8def\u9032\u6b65\u7684\u66f4\u9806\u5229\uff0c\u8981\u505a\u54ea\u4e9b\u52d5\u4f5c\u6bd4\u8f03\u597d\u5462\uff1f<strong><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noopener\" title=\"\u4f0f\u5730\u633a\u8eab\">\u4f0f\u5730\u633a\u8eab<\/a><\/strong>\uff1f<strong><a href=\"https:\/\/physicfit.com\/burpee-guide\/\" target=\"_blank\" rel=\"noopener\" title=\"\u6ce2\u6bd4\u8df3\">\u6ce2\u6bd4\u8df3<\/a><\/strong>\uff1f<\/p>\n\n\n\n<p>\u6211\u5011\u5148\u5f9e\u554f\u984c\u7684\u6839\u672c\u958b\u59cb\u8b1b\u8d77\uff0c\u65e5\u5e38\u751f\u6d3b\u4e2d\uff0c\u4f60\u6700\u5e38\u505a\u7684\u52d5\u4f5c\u662f\u4ec0\u9ebc\uff0c\u8d70\u8def\u3001\u642c\u6771\u897f\u3001\u63d0\u888b\u5b50&#8230;<\/p>\n\n\n\n<p>\u9664\u6b64\u4e4b\u5916\uff0c\u597d\u50cf\u518d\u4e5f\u6c92\u505a\u904e\u4ec0\u9ebc\u6bd4\u8f03\u8907\u96dc\u7684\u52d5\u4f5c\u4e86\uff0c\u56e0\u6b64\u8a72\u5982\u4f55\u5229\u7528\u5168\u8eab\u7684\u5354\u8abf\u6027\u3001\u808c\u8089\u4e4b\u9593\u7684\u4f5c\u7528\u4f86\u904b\u52d5\u662f\u4f60\u8981\u5148\u4e86\u89e3\u7684<\/p>\n\n\n\n<p>\u6703\u7528\u5230\u5168\u8eab\u7684\u8a13\u7df4\u52d5\u4f5c\u6709\u54ea\u4e9b\uff0c\u6c92\u932f\uff01\u5c31\u662f\u5927\u5bb6\u4fd7\u7a31\u7684\u300c<strong>\u4e94\u5927\u52d5\u4f5c<\/strong>\u300d<\/p>\n\n\n\n<ul><li><strong><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noopener\" title=\"\u6df1\u8e72\">\u6df1\u8e72<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noopener\" title=\"\u786c\u8209\">\u786c\u8209<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noopener\" title=\"\u81e5\u63a8\">\u81e5\u63a8<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noopener\" title=\"\u80a9\u63a8\">\u80a9\u63a8<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noopener\" title=\"\u5212\u8239\">\u5212\u8239<\/a><\/strong><\/li><\/ul>\n\n\n\n<p>\u4e5f\u6709\u4eba\u6703\u8aaa\u662f\u516d\u5927\u52d5\u4f5c\uff0c\u5916\u52a0<strong><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noopener\" title=\"\u4e0b\u62c9\">\u4e0b\u62c9<\/a><\/strong>\u8a13\u7df4\uff0c\u9019\u4e9b\u52d5\u4f5c\u90fd\u9700\u8981\u4f60\u7528\u5230\u5168\u8eab\u7684\u5354\u8abf\u4f86\u5b8c\u6210\uff0c\u4e26\u975e\u96d9\u624b\u4e00\u4f38\uff0c\u9019\u9ebc\u7c21\u55ae\u7684\u4e8b<\/p>\n\n\n\n<p>\u61c2\u5f97\u8a72\u5728\u4ec0\u9ebc\u6642\u5019\uff0c\u904b\u7528\u54ea\u4e9b\u808c\u7fa4\u4e00\u8d77\u5206\u64d4\u51fa\u529b\uff0c\u624d\u662f\u5e6b\u52a9\u4f60\u5efa\u7acb\u57fa\u790e\u3001\u5065\u8eab\u9032\u6b65\u7684\u9ec3\u91d1\u95dc\u9375<\/p>\n\n\n\n<p>\u9019\u4e9b\u52d5\u4f5c\u5b78\u7fd2\u56fa\u7136\u4e0d\u5bb9\u6613\uff0c\u4f46\u4e00\u4f46\u4f60\u5b78\u6703\u4e86\uff0c\u5f8c\u9762\u7d55\u5c0d\u662f\u53d7\u7528\u7121\u7aae\uff01\u9019\u90e8\u5206\u662f\u91cd\u8981\u4e2d\u7684\u91cd\u8981<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/\" target=\"_blank\" rel=\"noopener\" title=\"\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\">\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<\/a><\/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_%E6%96%B0%E6%89%8B%E5%9C%A8%E5%81%A5%E8%BA%AB%E9%81%8E%E7%A8%8B%E4%B8%AD%EF%BC%8C%E5%8F%AF%E4%BB%A5%E6%B3%A8%E6%84%8F%E7%9A%84%E3%80%8C%E5%95%8F%E9%A1%8C%E3%80%8D\"><\/span><strong>3. \u65b0\u624b\u5728\u5065\u8eab\u904e\u7a0b\u4e2d\uff0c\u53ef\u4ee5\u6ce8\u610f\u7684\u300c\u554f\u984c\u300d<\/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\/08\/\u6ce8\u610f.jpg\" alt=\"\u65b0\u624b\u5728\u5065\u8eab\u904e\u7a0b\u4e2d\uff0c\u53ef\u4ee5\u6ce8\u610f\u7684\u300c\u554f\u984c\u300d\" class=\"wp-image-6964\" width=\"472\" height=\"265\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u6ce8\u610f.jpg 553w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u6ce8\u610f-300x169.jpg 300w\" sizes=\"(max-width: 472px) 100vw, 472px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6c92\u932f\uff0c\u525b\u624d\u8aaa\u5230\uff1a\u300c\u5b78\u7fd2\u9019\u4e9b\u52d5\u4f5c\u4e26\u4e0d\u5bb9\u6613\u300d\uff0c\u56e0\u6b64\u4f60\u52e2\u5fc5\u6703\u5728\u5065\u8eab\u904e\u7a0b\u4e2d\u6ce8\u610f\u5230<strong>\u554f\u984c<\/strong><\/p>\n\n\n\n<p>\u662f\u54ea\u4e9b\u554f\u984c\u5462\uff1f\u4f60\u53ef\u80fd\u6703\u958b\u59cb\u6ce8\u610f\u5230\u81ea\u5df1\u7684\u80a9\u8180\u7dca\u7dca\u7684\u3001\u8eab\u9ad4\u8e72\u4e0d\u592a\u4e0b\u53bb\u3001\u5de6\u624b\u6bd4\u8f03\u6709\u529b&#8230;<\/p>\n\n\n\n<p>\u807d\u8d77\u4f86\u4e0d\u592a\u5999\u5c0d\u5427\uff01\u9019\u4e9b\u66f4\u662f\u65b0\u624b\u524d\u671f\u5728\u5065\u8eab\u6642\u9700\u8981\u6ce8\u610f\u7684\uff0c\u5c07\u932f\u8aa4\u4fee\u6b63\uff0c\u907f\u514d\u5c07\u932f\u7684\u59ff\u52e2\u8b8a\u6210\u7fd2\u6163<\/p>\n\n\n\n<p>\u6700\u5bb9\u6613\u51fa\u73fe\u554f\u984c\u7684\u5730\u65b9\uff0c\u5f80\u5f80\u90fd\u662f\u6700\u5e38\u6d3b\u52d5\u7684\u5730\u65b9\uff0c\u4e5f\u5c31\u662f\u6211\u5011\u7684\u300c<strong>\u95dc\u7bc0<\/strong>\u300d\uff0c\u800c\u6bcf\u500b\u95dc\u7bc0\u90fd\u6709\u5b83\u9069\u5408\u7684\u6d3b\u52d5\u7bc4\u570d<\/p>\n\n\n\n<p>\u56e0\u70ba\u65e5\u5e38\u751f\u6d3b\u4e2d\u7684\u4e0d\u826f\u59ff\u52e2\uff0c\u5c0e\u81f4\u6211\u5011\u5c07\u9019\u4e9b\u932f\u8aa4\u8996\u70ba\u5408\u7406\uff0c\u65b0\u624b\u7684\u4efb\u52d9\u5c31\u662f\u627e\u5230\u6b63\u78ba\u7684\u300c<strong>\u8eab\u9ad4\u6d3b\u52d5\u5ea6<\/strong>\u300d<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noopener\" title=\" \u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01\"> \u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u4eba\u9ad4\u90fd\u6709\u5408\u9069\u7684\u6d3b\u52d5\u7bc4\u570d\uff0c\u5c07\u4e0d\u8db3\u7684\u90e8\u5206\u88dc\u9f4a\uff1b\u904e\u591a\u7684\u90e8\u5206\u7e2e\u6e1b\uff0c\u9054\u5230\u5e73\u8861<\/span><\/strong><\/p><\/blockquote>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%9C%80%E9%81%A9%E5%90%88%E5%81%A5%E8%BA%AB%E6%96%B0%E6%89%8B%E5%9F%B7%E8%A1%8C%E7%9A%84%E3%80%8C%E8%A8%93%E7%B7%B4%E6%96%B9%E5%BC%8F%E3%80%8D\"><\/span><strong>4. \u6700\u9069\u5408\u5065\u8eab\u65b0\u624b\u57f7\u884c\u7684\u300c\u8a13\u7df4\u65b9\u5f0f\u300d<\/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\/08\/\u65b0\u624b\uff13.jpg\" alt=\"\u6700\u9069\u5408\u5065\u8eab\u65b0\u624b\u57f7\u884c\u7684\u300c\u8a13\u7df4\u65b9\u5f0f\u300d\" class=\"wp-image-6965\" width=\"468\" height=\"263\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u65b0\u624b\uff13.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/08\/\u65b0\u624b\uff13-300x169.jpg 300w\" sizes=\"(max-width: 468px) 100vw, 468px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u65e2\u7136\u65b0\u624b\u548c\u5de8\u5de8\u5011\u9700\u8981\u7684\u5065\u8eab\u6a21\u5f0f\u4e0d\u540c\uff0c\u90a3\u9ebc\u8a13\u7df4\u65b9\u5f0f\u4e0a\u80af\u5b9a\u4e5f\u662f\u4e0d\u4e00\u6a23\u7684\uff01<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u5f88\u5728\u610f\uff1a\u300c\u662f\u4e0d\u662f\u4e00\u5b9a\u8981\u7167\u7db2\u8def\u4e0a\u8aaa\u7684\uff0c8\uff5e12\u4e0b\uff0c\u4e00\u500b\u52d5\u4f5c4\u7d44\uff0c\u808c\u8089\u624d\u6703\u6210\u9577\u300d<\/p>\n\n\n\n<p><strong>\u4e8b\u5be6\u4e0a<\/strong>\uff0c\u9019\u4e9b\u4e26\u4e0d\u662f\u5065\u8eab\u65b0\u624b\u9700\u8981\u6ce8\u610f\u7684\u4e8b\u60c5\uff0c\u66f4\u91cd\u8981\u7684\u662f\u900f\u904e\u53cd\u8986\u7df4\u7fd2\uff0c\u5b78\u6703\u5982\u4f55\u904b\u7528\u5168\u8eab\u7684\u808c\u8089\u4f86\u5b8c\u6210\u4e00\u500b\u52d5\u4f5c<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c<strong>\u9ad8\u53cd\u8986\u6b21\u6578<\/strong>\u3001<strong>\u52d5\u4f5c\u5b8c\u6574\u4e14\u6a19\u6e96<\/strong>\uff0c\u662f\u65b0\u624b\u53ef\u4ee5\u9075\u7167\u7684\u8a13\u7df4\u65b9\u5f0f\uff0c\u66f4\u53ef\u4ee5\u8aaa\u662f\u9435\u5247<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u9ad8\u53cd\u8986\u6b21\u6578\u3001\u52d5\u4f5c\u5b8c\u6574\u7684\u76ee\u7684\uff1a\u70ba\u4e86\u8b93\u4f60\u66f4\u52a0\u719f\u6089\u52d5\u4f5c\uff0c\u800c\u5728\u7df4\u7fd2\u7684\u904e\u7a0b\u4e2d\uff0c\u4f60\u7684\u808c\u8089\u5df2\u7d93\u5728\u6210\u9577\u4e86\uff01<\/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=\"5_%E7%B8%BD%E7%B5%90%EF%BC%9A%E5%81%A5%E8%BA%AB%E6%96%B0%E6%89%8B%E8%A8%93%E7%B7%B4%E5%AE%8C%E6%95%B4%E6%B5%81%E7%A8%8B\"><\/span><strong>5. \u7e3d\u7d50\uff1a\u5065\u8eab\u65b0\u624b\u8a13\u7df4\u5b8c\u6574\u6d41\u7a0b<\/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>\u548c\u4f60\u804a\u5b8c\u5065\u8eab\u65b0\u624b\u7684\u5fc3\u614b\u3001\u7df4\u54ea\u4e9b\u52d5\u4f5c\u3001\u6ce8\u610f\u54ea\u4e9b\u4e8b\u60c5\u3001\u8a13\u7df4\u65b9\u5f0f\u5f8c<\/p>\n\n\n\n<p>\u6700\u5f8c\u6f22\u514b\u60f3\u8981\u4f86\u7e3d\u7d50\u4e00\u4e0b\u6d41\u7a0b\uff0c\u597d\u8b93\u4f60\u5728\u5065\u8eab\u7684\u6642\u5019\u6709\u500b\u4f9d\u64da\uff1a<\/p>\n\n\n\n<ol><li>\u900f\u904e\u7c21\u55ae\u7684\u5168\u8eab\u6027\u52d5\u4f5c\uff0c\u6aa2\u67e5\u81ea\u5df1\u8eab\u9ad4\u7684\u6d3b\u52d5\u5ea6<\/li><li>\u5065\u8eab\u524d\uff0c\u9032\u884c\u5145\u5206\u7684\u6696\u8eab<\/li><li>\u7df4\u7fd2\u516d\u5927\u52d5\u4f5c<\/li><li>\u4ee5\u9ad8\u53cd\u8986\u6b21\u6578\u3001\u52d5\u4f5c\u6a19\u6e96\u70ba\u524d\u63d0<\/li><li>\u767c\u73fe\u8a13\u7df4\u6642\uff0c\u8eab\u9ad4\u51fa\u73fe\u7684\u554f\u984c<\/li><li>\u8a13\u7df4\u5f8c\uff0c\u5145\u5206\u7684\u5c07\u8eab\u9ad4\u4f38\u5c55<\/li><li>\u5c07\u8eab\u9ad4\u8f03\u50f5\u786c\u7684\u90e8\u4f4d\u62c9\u958b\uff0c\u8f03\u9b06\u5f1b\u7684\u90e8\u4f4d\u52a0\u5f37<\/li><\/ol>\n\n\n\n<p>\u57fa\u672c\u4e0a\u7167\u8457\u4e0a\u9762\u7684\u6d41\u7a0b\u8d70\uff0c\u4f60\u7684\u5065\u8eab\u65b0\u624b\u4e4b\u8def80\uff5e90\uff05\u90fd\u4e0d\u6703\u932f<\/p>\n\n\n\n<p>\u76f4\u5230\u9019\u4e9b\u52d5\u4f5c\u4f60\u90fd\u719f\u7df4\u5f8c\uff0c\u6211\u5011\u5c31\u53ef\u4ee5\u5f80\u4e0a\u9032\u968e\u4e86\uff01\u81f3\u65bc\u662f\u5426\u9700\u8981\u8acb\u6559\u7df4\u4f86\u5e6b\u52a9\u4f60\uff0c\u5fc5\u9808\u7531\u4f60\u4f86\u5224\u65b7<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/hire-personal-trainer\/\" target=\"_blank\" rel=\"noopener\" title=\"\u3010\u5065\u8eab\u5165\u9580\u3011\u5065\u8eab\u4e00\u5b9a\u8981\u8acb\u6559\u7df4\u55ce\uff1f\u81ea\u5b78\u6709\u8fa6\u6cd5\u7df4\u7684\u5f88\u597d\u55ce\uff1f\u6c7a\u5b9a\u5176\u5be6\u4e26\u4e0d\u96e3\uff01\">\u3010\u5065\u8eab\u5165\u9580\u3011\u5065\u8eab\u4e00\u5b9a\u8981\u8acb\u6559\u7df4\u55ce\uff1f\u81ea\u5b78\u6709\u8fa6\u6cd5\u7df4\u7684\u5f88\u597d\u55ce\uff1f\u6c7a\u5b9a\u5176\u5be6\u4e26\u4e0d\u96e3\uff01<\/a><\/strong><\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/how-to-choose-coach\/\" target=\"_blank\" rel=\"noopener\" title=\"\u3010\u5065\u8eab\u5165\u9580\u3011\u5982\u4f55\u627e\u5230\u4e00\u4f4d\u300c\u9069\u5408\u4f60\u7684\u300d\u597d\u6559\u7df4\uff1f\u8cb7\u8ab2\u524d\u5f8c\u7b56\u7565\u5927\u4e0d\u540c\uff01\u5b8c\u6574\u653b\u7565\">\u3010\u5065\u8eab\u5165\u9580\u3011\u5982\u4f55\u627e\u5230\u4e00\u4f4d\u300c\u9069\u5408\u4f60\u7684\u300d\u597d\u6559\u7df4\uff1f\u8cb7\u8ab2\u524d\u5f8c\u7b56\u7565\u5927\u4e0d\u540c\uff01\u5b8c\u6574\u653b\u7565<\/a><\/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=\"%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 noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010Cable\u8a13\u7df4\u83dc\u55ae\u3011\u53ea\u9700\u8981\u4e00\u53f0\u6ed1\u8f2a\u6a5f\u5c31\u80fd\u7df4\u5168\u8eab\uff1f24\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\u7d66\u4f60\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/kettlebell-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u58fa\u9234\u8a13\u7df4\u83dc\u55ae\uff1a\u8a8d\u8b58\u58fa\u9234\uff19\u5927\u52d5\u4f5c\uff0c\u7d44\u5408\u8b8a\u5316\u591a\uff0115\u7a2e\u52d5\u4f5c\u96a8\u4f60\u6311<\/a><\/li><\/ul>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/5iHQDUvR_vc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic 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