{"id":7283,"date":"2022-09-13T21:48:50","date_gmt":"2022-09-13T13:48:50","guid":{"rendered":"https:\/\/physicfit.com\/?p=7283"},"modified":"2022-12-19T21:10:11","modified_gmt":"2022-12-19T13:10:11","slug":"core-training","status":"publish","type":"post","link":"https:\/\/physicfit.com\/core-training\/","title":{"rendered":"\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u300c\u771f\u6b63\u7684\u300d\u529f\u80fd\uff01\u521d\u968e\u5230\u9032\u968e\u52d5\u4f5c"},"content":{"rendered":"\n<p>\u4e0d\u8ad6\u662f\u5065\u8eab\u521d\u5b78\u8005\uff0c\u9084\u662f\u7df4\u4e8610\u5e7e\u5e74\u7684\u8cc7\u6df1\u5de8\u5de8\uff0c\u4e00\u5b9a\u90fd\u812b\u96e2\u4e0d\u4e86\u9019\u500b\u540d\u8a5e<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u5c31\u662f\u300c\u6838\u5fc3\u808c\u7fa4\u300d\uff0c\u52d5\u4f5c\u958b\u59cb\u524d\u8981\u7a69\u5b9a\u6838\u5fc3\uff0c\u5927\u91cd\u91cf\u6642\u8981\u8b93\u6838\u5fc3\u51fa\u529b&#8230;<\/p>\n\n\n\n<p>\u4f46\u7a76\u7adf\u4ec0\u9ebc\u662f\u6838\u5fc3\u808c\u7fa4\uff1f\u662f\u8179\u808c\u55ce\uff1f\u6838\u5fc3\u51fa\u529b\u3001\u7a69\u5b9a\u7684\u611f\u89ba\u53c8\u662f\u4ec0\u9ebc\uff1f\u597d\u50cf\u6709\u9ede\u62bd\u8c61<\/p>\n\n\n\n<p>\u9019\u4e9b\u554f\u984c\u6211\u90fd\u4e86\u89e3\uff0c\u56e0\u6b64\u4eca\u5929\u6f22\u514b\u64b0\u5beb\u9019\u7bc7\u6587\u7ae0\u7684\u76ee\u7684\uff0c\u5c31\u662f\u8981\u624b\u628a\u624b\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u8a13\u7df4\u300c\u771f\u6b63\u7684\u300d\u65b9\u5f0f<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<!--JB 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href=\"https:\/\/physicfit.com\/core-training\/#2_%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E7%9A%84%E5%8A%9F%E8%83%BD%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E6%89%AE%E6%BC%94%E4%BA%BA%E9%AB%94%E4%BB%80%E9%BA%BC%E8%A7%92%E8%89%B2%EF%BC%9F\" title=\"2. \u6838\u5fc3\u808c\u7fa4\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f\u626e\u6f14\u4eba\u9ad4\u4ec0\u9ebc\u89d2\u8272\uff1f\">2. \u6838\u5fc3\u808c\u7fa4\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f\u626e\u6f14\u4eba\u9ad4\u4ec0\u9ebc\u89d2\u8272\uff1f<\/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\/core-training\/#3_%E8%A8%93%E7%B7%B4%E6%A0%B8%E5%BF%83%E7%9A%84%E5%A5%BD%E8%99%95_%E9%81%8B%E5%8B%95%E4%B8%AD_%E5%AF%A6%E9%9A%9B%E7%94%9F%E6%B4%BB%E9%9D%A2\" title=\"3. \u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655 (\u904b\u52d5\u4e2d \/ \u5be6\u969b\u751f\u6d3b\u9762)\">3. \u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655 (\u904b\u52d5\u4e2d \/ \u5be6\u969b\u751f\u6d3b\u9762)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/core-training\/#1_%E9%81%8B%E5%8B%95%E6%99%82%EF%BC%8C%E8%A8%93%E7%B7%B4%E6%A0%B8%E5%BF%83%E7%9A%84%E5%A5%BD%E8%99%95\" title=\"(1) \u904b\u52d5\u6642\uff0c\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655\">(1) \u904b\u52d5\u6642\uff0c\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/core-training\/#2_%E7%94%9F%E6%B4%BB%E4%B8%AD%EF%BC%8C%E8%A8%93%E7%B7%B4%E6%A0%B8%E5%BF%83%E7%9A%84%E5%A5%BD%E8%99%95\" title=\"(2) \u751f\u6d3b\u4e2d\uff0c\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655\">(2) \u751f\u6d3b\u4e2d\uff0c\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655<\/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\/core-training\/#4_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E7%9A%84%E3%80%8C%E7%9C%9F%E8%AB%A6%E3%80%8D%EF%BC%8C%E4%BA%86%E8%A7%A3%E5%8E%9F%E7%90%86%E5%8F%8A%E6%96%B9%E5%BC%8F\" title=\"4. \u6838\u5fc3\u8a13\u7df4\u7684\u300c\u771f\u8ae6\u300d\uff0c\u4e86\u89e3\u539f\u7406\u53ca\u65b9\u5f0f\">4. \u6838\u5fc3\u8a13\u7df4\u7684\u300c\u771f\u8ae6\u300d\uff0c\u4e86\u89e3\u539f\u7406\u53ca\u65b9\u5f0f<\/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\/core-training\/#5_%E5%BE%9E%E5%88%9D%E9%9A%8E%E5%88%B0%E9%80%B2%E9%9A%8E%EF%BC%8C%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%8E%A8%E8%96%A6\" title=\"5. \u5f9e\u521d\u968e\u5230\u9032\u968e\uff0c\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6\">5. \u5f9e\u521d\u968e\u5230\u9032\u968e\uff0c\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a 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title=\"\uff033 \u8c93\u725b\u5f0f\">\uff033 \u8c93\u725b\u5f0f<\/a><\/li><\/ul><\/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\/core-training\/#%E4%B8%AD%E9%9A%8E_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\" title=\"(\u4e2d\u968e) \u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\">(\u4e2d\u968e) \u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/core-training\/#%EF%BC%831_%E9%B3%A5%E7%8B%97%E5%BC%8F\" title=\"\uff031 \u9ce5\u72d7\u5f0f\">\uff031 \u9ce5\u72d7\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/core-training\/#%EF%BC%832_%E6%AD%BB%E8%9F%B2%E5%BC%8F\" title=\"\uff032 \u6b7b\u87f2\u5f0f\">\uff032 \u6b7b\u87f2\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/core-training\/#%EF%BC%833_%E8%B6%85%E4%BA%BA%E5%BC%8F\" title=\"\uff033 \u8d85\u4eba\u5f0f\">\uff033 \u8d85\u4eba\u5f0f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/physicfit.com\/core-training\/#%E9%AB%98%E9%9A%8E_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\" title=\"(\u9ad8\u968e) \u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\">(\u9ad8\u968e) \u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/physicfit.com\/core-training\/#%EF%BC%831_%E6%A3%92%E5%BC%8F\" title=\"\uff031 \u68d2\u5f0f\">\uff031 \u68d2\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/physicfit.com\/core-training\/#%EF%BC%832_%E5%81%B4%E6%A3%92%E5%BC%8F\" title=\"\uff032 \u5074\u68d2\u5f0f\">\uff032 \u5074\u68d2\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/physicfit.com\/core-training\/#%EF%BC%833_%E6%8A%97%E6%97%8B%E8%BD%89%E8%A8%93%E7%B7%B4\" title=\"\uff033 \u6297\u65cb\u8f49\u8a13\u7df4\">\uff033 \u6297\u65cb\u8f49\u8a13\u7df4<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/physicfit.com\/core-training\/#6_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\" title=\"6. \u6838\u5fc3\u8a13\u7df4\u5e38\u898b\u554f\u984c FAQ\">6. \u6838\u5fc3\u8a13\u7df4\u5e38\u898b\u554f\u984c FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/physicfit.com\/core-training\/#Q1%EF%BC%9A%E7%B7%B4%E8%85%B9%E8%82%8C_%E7%B7%B4%E6%A0%B8%E5%BF%83%E5%97%8E%EF%BC%9F\" title=\"Q1\uff1a\u7df4\u8179\u808c = \u7df4\u6838\u5fc3\u55ce\uff1f\">Q1\uff1a\u7df4\u8179\u808c = \u7df4\u6838\u5fc3\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/physicfit.com\/core-training\/#Q2%EF%BC%9A%E7%B7%B4%E6%A0%B8%E5%BF%83%E5%8F%AF%E4%BB%A5%E7%98%A6%E8%82%9A%E5%AD%90%E5%97%8E%EF%BC%9F\" title=\"Q2\uff1a\u7df4\u6838\u5fc3\u53ef\u4ee5\u7626\u809a\u5b50\u55ce\uff1f\">Q2\uff1a\u7df4\u6838\u5fc3\u53ef\u4ee5\u7626\u809a\u5b50\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/physicfit.com\/core-training\/#Q3%EF%BC%9A%E8%A8%93%E7%B7%B4%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%EF%BC%8C%E6%9C%83%E8%AE%93%E8%85%B0%E8%AE%8A%E7%B2%97%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\uff0c\u6703\u8b93\u8170\u8b8a\u7c97\u55ce\uff1f\">Q3\uff1a\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\uff0c\u6703\u8b93\u8170\u8b8a\u7c97\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/physicfit.com\/core-training\/#Q4%EF%BC%9A%E4%B8%8D%E7%9F%A5%E9%81%93%E8%A9%B2%E5%A6%82%E4%BD%95%E8%AE%93%E6%A0%B8%E5%BF%83%E5%87%BA%E5%8A%9B\" title=\"Q4\uff1a\u4e0d\u77e5\u9053\u8a72\u5982\u4f55\u8b93\u6838\u5fc3\u51fa\u529b\">Q4\uff1a\u4e0d\u77e5\u9053\u8a72\u5982\u4f55\u8b93\u6838\u5fc3\u51fa\u529b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/physicfit.com\/core-training\/#Q5%EF%BC%9A%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E5%8F%AF%E4%BB%A5%E5%A4%A9%E5%A4%A9%E7%B7%B4%E5%97%8E%EF%BC%9F\" title=\"Q5\uff1a\u6838\u5fc3\u808c\u7fa4\u53ef\u4ee5\u5929\u5929\u7df4\u55ce\uff1f\">Q5\uff1a\u6838\u5fc3\u808c\u7fa4\u53ef\u4ee5\u5929\u5929\u7df4\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/physicfit.com\/core-training\/#Q6%EF%BC%9A%E8%85%B0%E7%97%9B%E7%9A%84%E4%BA%BA%EF%BC%8C%E6%87%89%E8%A9%B2%E8%A6%81%E9%A6%AC%E4%B8%8A%E5%8A%A0%E5%BC%B7%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%97%8E%EF%BC%9F\" title=\"Q6\uff1a\u8170\u75db\u7684\u4eba\uff0c\u61c9\u8a72\u8981\u99ac\u4e0a\u52a0\u5f37\u6838\u5fc3\u8a13\u7df4\u55ce\uff1f\">Q6\uff1a\u8170\u75db\u7684\u4eba\uff0c\u61c9\u8a72\u8981\u99ac\u4e0a\u52a0\u5f37\u6838\u5fc3\u8a13\u7df4\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/physicfit.com\/core-training\/#Q7%EF%BC%9A%E6%9C%89%E4%BB%80%E9%BA%BC%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%98%AF%E7%B0%A1%E5%96%AE%E7%9A%84%E5%97%8E%EF%BC%9F%E6%97%A5%E5%B8%B8%E7%94%9F%E6%B4%BB%E5%B0%B1%E5%8F%AF%E4%BB%A5%E9%80%B2%E8%A1%8C\" title=\"Q7\uff1a\u6709\u4ec0\u9ebc\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u662f\u7c21\u55ae\u7684\u55ce\uff1f\u65e5\u5e38\u751f\u6d3b\u5c31\u53ef\u4ee5\u9032\u884c\">Q7\uff1a\u6709\u4ec0\u9ebc\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u662f\u7c21\u55ae\u7684\u55ce\uff1f\u65e5\u5e38\u751f\u6d3b\u5c31\u53ef\u4ee5\u9032\u884c<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/physicfit.com\/core-training\/#%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-32\" href=\"https:\/\/physicfit.com\/core-training\/#%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-33\" href=\"https:\/\/physicfit.com\/core-training\/#%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-34\" href=\"https:\/\/physicfit.com\/core-training\/#%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-35\" href=\"https:\/\/physicfit.com\/core-training\/#%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-36\" href=\"https:\/\/physicfit.com\/core-training\/#%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=\"%E9%97%9C%E6%96%BC%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%EF%BC%8C%E4%BD%A0%E5%8F%AF%E8%83%BD%E6%9C%83%E6%9C%89%E7%9A%84%E5%95%8F%E9%A1%8C\"><\/span><strong>\u95dc\u65bc\u6838\u5fc3\u8a13\u7df4\uff0c\u4f60\u53ef\u80fd\u6703\u6709\u7684\u554f\u984c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" width=\"129\" height=\"129\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-150x150.png 150w\" sizes=\"(max-width: 129px) 100vw, 129px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5728\u9032\u5165\u6b63\u6587\u4e4b\u524d\uff0c\u6211\u60f3\u5148\u4f86\u62cb\u8f49\u5f15\u7389\u4e00\u4e0b\uff0c\u4e5f\u8b93\u4f60\u601d\u8003\u770b\u770b\uff0c\u81ea\u5df1\u662f\u5426\u6709\u4ee5\u4e0b\u554f\u984c\uff1a<\/p>\n\n\n\n<ul><li>\u6838\u5fc3\u5230\u5e95\u662f\u4ec0\u9ebc<\/li><li>\u6838\u5fc3\u808c\u7fa4\u6709\u54ea\u4e9b<\/li><li>\u7df4\u8179\u808c = \u6838\u5fc3\u8a13\u7df4\u55ce<\/li><li>\u8a13\u7df4\u6838\u5fc3\u53ef\u4ee5\u7626\u809a\u5b50\u55ce<\/li><li>\u4e0d\u77e5\u9053\u600e\u9ebc\u8b93\u6838\u5fc3\u767c\u529b<\/li><li>\u4e0d\u77e5\u9053\u6838\u5fc3\u51fa\u529b\u7684\u611f\u89ba\u662f\u4ec0\u9ebc<\/li><li>\u5c0d\u65bc\u6838\u5fc3\u808c\u7fa4\u7684\u6982\u5ff5\u6bd4\u8f03\u6a21\u7cca<\/li><li>\u60f3\u77e5\u9053\u6709\u54ea\u4e9b\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u9069\u5408\u81ea\u5df1<\/li><li>\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655\u662f\u4ec0\u9ebc\uff0c\u7e3d\u611f\u89ba\u5f88\u7121\u8da3<\/li><li>\u6709\u8170\u75db\u554f\u984c\u7684\u8a71\uff0c\u662f\u4e0d\u662f\u53ea\u8981\u52a0\u5f37\u6838\u5fc3\u5c31\u597d\u4e86<\/li><\/ul>\n\n\n\n<p>\u7576\u7136\uff0c\u4f60\u7684\u554f\u984c\u53ef\u80fd\u4e0d\u5728\u4e0a\u8ff010\u500b\u7bc4\u570d\u5167\uff0c\u4e0d\u904e\u6211\u60f3\u9019\u4e5f\u662f\u5927\u591a\u6578\u4eba\u5c0d\u65bc\u6838\u5fc3\u8a13\u7df4\u7684\u554f\u984c\u4e86\uff01<\/p>\n\n\n\n<p>\u4eca\u5929\u9019\u7bc7\u6587\u7ae0\u4e4b\u6240\u4ee5\u6703\u6a19\u984c\u70ba\u300c<strong>\u5b8c\u6574\u5168\u653b\u7565<\/strong>\u300d\uff0c\u5c31\u662f\u8981\u4f86\u5e6b\u52a9\u4f60\u89e3\u6c7a80\uff5e90\uff05\u5c0d\u65bc\u6838\u5fc3\u808c\u7fa4\u7684\u7591\u554f<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u8ddf\u8457\u6211\u4e00\u8d77\u5f9e\u89e3\u5256\u5b78\u4e86\u89e3\u5427\uff5e<\/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_%E4%BB%80%E9%BA%BC%E6%98%AF%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%EF%BC%9F%E7%94%B1%E5%93%AA%E4%BA%9B%E9%83%A8%E4%BD%8D%E7%B5%84%E6%88%90%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u6838\u5fc3\u808c\u7fa4\uff1f\u7531\u54ea\u4e9b\u90e8\u4f4d\u7d44\u6210\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\/09\/core-muscle.jpg\" alt=\"\u4ec0\u9ebc\u662f\u6838\u5fc3\u808c\u7fa4\uff1f\u7531\u54ea\u4e9b\u90e8\u4f4d\u7d44\u6210\uff1f\" class=\"wp-image-7299\" width=\"420\" height=\"291\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/core-muscle.jpg 495w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/core-muscle-300x208.jpg 300w\" sizes=\"(max-width: 420px) 100vw, 420px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Core_(anatomy)#:~:text=Major%20muscles%20included%20are%20the,longissimus%20thoracis%2C%20and%20the%20diaphragm.\" target=\"_blank\" rel=\"noopener\" title=\"\u6838\u5fc3\u808c\u7fa4\">\u6838\u5fc3\u808c\u7fa4<\/a><\/strong>\uff0c\u82f1\u6587\uff1a<strong>Core Muscle Group<\/strong>\uff0c\u4e4b\u6240\u4ee5\u6703\u88ab\u7a31\u4f5c\u300c\u808c\u7fa4\u300d\uff0c\u5c31\u662f\u56e0\u70ba\u5b83\u5305\u542b\u8457\u591a\u584a\u808c\u8089 (\u4e14360\u00b0)<\/p>\n\n\n\n<p>\u786c\u8981\u6a19\u5b9a\u90e8\u4f4d\u7684\u8a71\uff0c\u6700\u9802\u7aef\u662f\u6211\u5011\u7684\u300c<strong>\u6a6b\u8188\u819c<\/strong>\u300d\uff1b\u6700\u5e95\u7aef\u70ba\u300c<strong>\u9aa8\u76c6\u5e95\u808c<\/strong>\u300d\uff0c\u4ee5\u53ca\u9ecf\u9644\u5728\u810a\u690e\u4e0a\u7684\u300c<strong>\u591a\u88c2\u808c<\/strong>\u300d<\/p>\n\n\n\n<p>\u7576\u7136\uff01\u5728\u9019\u500b\u7bc4\u570d\u5167\u7684\u808c\u7fa4\u9084\u6709\u5927\u5bb6\u5e38\u8aaa\u7684\u300c<strong>\u8179\u808c<\/strong>\u300d\uff0c\u56e0\u70ba\u808c\u7fa4\u6578\u91cf\u8f03\u591a\uff0c\u9019\u908a\u6703\u4ee5\u4e00\u500b\u7bc4\u570d\u5f0f\u7684\u8aaa\u6cd5\u8aaa\u7d66\u4f60\u807d<\/p>\n\n\n\n<p>\u96d6\u7136\u90fd\u662f\u6838\u5fc3\u808c\u7fa4\uff0c\u4f46\u537b\u6709\u5206\u6210\u300c\u6dfa\u5c64\u6838\u5fc3\u300d\u3001\u300c\u6df1\u5c64\u6838\u5fc3\u300d\u5169\u7a2e\uff0c\u9867\u540d\u601d\u7fa9\u4e00\u7a2e\u662f\u6bd4\u8f03\u8868\u5c64\u7684\uff0c\u53e6\u4e00\u7a2e\u662f\u66f4\u70ba\u6df1\u5165\u7684<\/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%B7%BA%E5%B1%A4%E6%A0%B8%E5%BF%83\"><\/span><strong>\uff03 \u6dfa\u5c64\u6838\u5fc3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\/09\/\u8179\u808c.jpg\" alt=\"\u6dfa\u5c64\u6838\u5fc3\u808c\u7fa4\" class=\"wp-image-7300\" width=\"249\" height=\"249\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8179\u808c.jpg 324w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8179\u808c-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8179\u808c-150x150.jpg 150w\" sizes=\"(max-width: 249px) 100vw, 249px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6240\u8b02\u7684\u6dfa\u5c64\u6838\u5fc3\u808c\u7fa4\uff0c\u6307\u7684\u5c31\u662f\u5927\u5bb6\u6240\u8aaa\u7684\u516d\u584a\u808c\u3001\u99ac\u7532\u7dda<\/p>\n\n\n\n<p>\u5c6c\u65bc\u300c<strong>\u8089\u773c\u53ef\u898b\u7684<\/strong>\u300d\uff0c\u4e5f\u662f\u591a\u6578\u4eba\u512a\u5148\u9078\u64c7\u935b\u934a\u7684\u90e8\u5206<\/p>\n\n\n\n<p>\u5305\u62ec\uff1a\u8179\u76f4\u808c\u3001\u8179\u5916\u659c\u808c\u3001\u8179\u5167\u659c\u808c\u3001\u8c4e\u810a\u808c&#8230; \u5e38\u898b\u7684\u808c\u7fa4<\/p>\n\n\n\n<p>\u529f\u80fd\u4e3b\u8981\u662f\u5b8c\u6210\u6211\u5011\u7684\u52d5\u4f5c\uff0c\u4f8b\u5982\u5f4e\u8170\u3001\u62f1\u8170\u3001\u5074\u8eab\u7b49<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noopener\" title=\"\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\">\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><\/strong><\/p>\n\n\n\n<p>\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_%E6%B7%B1%E5%B1%A4%E6%A0%B8%E5%BF%83\"><\/span><strong>\uff03 \u6df1\u5c64\u6838\u5fc3<\/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\/09\/\u6df1\u5c64.jpg\" alt=\"\u6df1\u5c64\u6838\u5fc3\u808c\u7fa4\" class=\"wp-image-7301\" width=\"447\" height=\"249\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6df1\u5c64.jpg 590w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6df1\u5c64-300x167.jpg 300w\" sizes=\"(max-width: 447px) 100vw, 447px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u53cd\u4e4b\uff0c\u6df1\u5c64\u6838\u5fc3\u5c31\u662f\u66f4\u70ba\u5167\u90e8\u7684\u6838\u5fc3\u808c\u7fa4\uff0c\u5e73\u5e38\u4f60\u662f\u6c92\u8fa6\u6cd5\u8089\u773c\u770b\u5230\u3001\u6478\u5230\u7684<\/p>\n\n\n\n<p>\u4e5f\u56e0\u70ba\u770b\u4e0d\u5230\u3001\u6478\u4e0d\u8457\uff0c\u4f7f\u5f97\u5f88\u591a\u4eba\u5ffd\u7565\u4e86\u6df1\u5c64\u6838\u5fc3\u7684\u91cd\u8981\u6027 &#8211; <strong>\u7a69\u5b9a<\/strong><\/p>\n\n\n\n<p>\u597d\u7684\u8eab\u9ad4\u52d5\u4f5c\u3001\u5f37\u800c\u6709\u529b\u7684\u8a13\u7df4\uff0c\u4e0d\u662f\u4f86\u81ea\u65bc\u4f60\u7684\u8179\u808c\u6709\u5e7e\u584a\uff0c\u800c\u662f\u4f60\u7684\u6838\u5fc3\u6709\u591a\u7a69\u5b9a<\/p>\n\n\n\n<p>\u5e38\u898b\u7684\u808c\u7fa4\u6709\uff1a\u591a\u88c2\u808c\u3001\u6a6b\u8188\u819c\u3001\u9aa8\u76c6\u5e95\u808c&#8230; \u4f4d\u7f6e\u8ddf\u6211\u5011\u7684\u8179\u808c\u662f\u4e00\u6a23\u7684\uff0c\u53ea\u662f\u6bd4\u8f03\u6df1\u5c64<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u548c\u4f60\u804a\u804a<\/span><\/strong><\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u7d93\u5e38\u5728\u7db2\u8def\u4e0a\u722d\u8ad6\uff1a\u300c\u7df4\u8179\u808c\u3001\u7df4\u6838\u5fc3\u5230\u5e95\u54ea\u4e00\u500b\u6bd4\u8f03\u6709\u7528\u3001\u5c0d\u8eab\u9ad4\u6709\u5be6\u8cea\u7684\u5e6b\u52a9\u300d<\/p>\n\n\n\n<p>\u5176\u5be6\u5728\u6211\u770b\u4f86\uff0c\u8179\u808c(\u6dfa\u5c64\u6838\u5fc3)\u3001\u5927\u5bb6\u5f37\u8abf\u7684\u6838\u5fc3\u7a69\u5b9a(\u6df1\u5c64\u6838\u5fc3)\uff0c\u5169\u8005\u662f\u53ef\u4ee5\u4e26\u5b58\u4e26\u884c\u7684<\/p>\n\n\n\n<p>\u4e0d\u4e00\u5b9a\u975e\u5f97\u8981\u722d\u500b\u4f60\u6b7b\u6211\u6d3b\uff0c\u8b93\u81ea\u5df1\u7684\u8eab\u9ad4\u591a\u4e00\u500b\u9032\u5316\u7684\u6a5f\u6703\uff0c\u4f55\u6a02\u800c\u4e0d\u70ba<\/p>\n\n\n\n<p>\u73fe\u5728\u4f60\u4e5f\u80fd\u6e05\u695a\u7684\u660e\u767d\u9019\u5169\u8005\u7684\u5dee\u7570\uff0c\u8207\u5176\u7e7c\u7e8c\u5805\u6301\uff0c\u4e0d\u5982\u5169\u500b\u90fd\u597d\u597d\u52a0\u5f37\uff01<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><strong>\u7df4\u8179\u808c\u662f\u6838\u5fc3\u8a13\u7df4\u7684\u4e00\u7a2e\uff0c\u4f46\u7df4\u8179\u808c\u4e0d\u4ee3\u8868\u6574\u500b\u6838\u5fc3\u8a13\u7df4\u7684\u7bc4\u7587<\/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=\"2_%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E7%9A%84%E5%8A%9F%E8%83%BD%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F%E6%89%AE%E6%BC%94%E4%BA%BA%E9%AB%94%E4%BB%80%E9%BA%BC%E8%A7%92%E8%89%B2%EF%BC%9F\"><\/span><strong>2. \u6838\u5fc3\u808c\u7fa4\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff1f\u626e\u6f14\u4eba\u9ad4\u4ec0\u9ebc\u89d2\u8272\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/function-core.png\" alt=\"\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u300c\u771f\u6b63\u7684\u300d\u529f\u80fd\uff01\u521d\u968e\u5230\u9032\u968e\u52d5\u4f5c\" class=\"wp-image-7286\" width=\"525\" height=\"248\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/function-core.png 653w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/function-core-300x142.png 300w\" sizes=\"(max-width: 525px) 100vw, 525px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5f9e\u300c\u6838\u5fc3\u300d\u9019\u5169\u500b\u5b57\u76f4\u63a5\u4f86\u770b\u7684\u8a71\uff0c\u5176\u5be6\u5c31\u662f\u4e8b\u7269\u7684\u672c\u9ad4\u3001\u4e2d\u5fc3\u9ede\u3001\u6700\u91cd\u8981\u7684\u90e8\u5206&#8230;<\/p>\n\n\n\n<p>\u73fe\u5728\u6211\u5011\u518d\u4e00\u8d77\u628a\u5f8c\u9762\u52a0\u4e0a\u808c\u7fa4\uff0c\u8b8a\u6210\u6838\u5fc3\u808c\u7fa4\uff0c\u9867\u540d\u601d\u7fa9\u5c0d\u65bc\u4eba\u9ad4\u4f86\u8aaa\uff0c<strong>\u662f\u975e\u5e38\u91cd\u8981\u7684\u808c\u7fa4\uff01<\/strong><\/p>\n\n\n\n<p>\u5f9e\u6838\u5fc3\u808c\u7fa4\u5f80\u5916\u5ef6\u4f38\uff0c\u4f60\u7684\u4e0a\u534a\u8eab\u3001\u4e0b\u534a\u8eab\u3001\u624b\u3001\u8173\u3001\u982d\uff0c\u5168\u90e8\u90fd\u8981\u9760\u6838\u5fc3\u808c\u7fa4\u4f86\u505a\u4e32\u806f<\/p>\n\n\n\n<p>\u8209\u500b\u4f8b\u5b50\uff0c\u6211\u6703\u628a\u6211\u5011\u7684\u6838\u5fc3\u808c\u7fa4\uff0c\u6bd4\u55bb\u6210\u5927\u6a39\u7684\u6a39\u5e79<\/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\/09\/\u6838\u5fc3-1.jpg\" alt=\"\u6838\u5fc3\u808c\u7fa4\u7684\u529f\u80fd\" class=\"wp-image-7285\" width=\"515\" height=\"290\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6838\u5fc3-1.jpg 614w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6838\u5fc3-1-300x169.jpg 300w\" sizes=\"(max-width: 515px) 100vw, 515px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u98a8 (\u5916\u5728\u7684\u91cd\u91cf) \u6703\u5f9e\u56db\u9762\u516b\u65b9\u800c\u4f86\uff0c\u800c\u901a\u5e38\u9019\u80a1\u529b\u91cf\u90fd\u4e0d\u6703\u662f\u5782\u76f4\u65bc\u67d0\u500b\u89d2\u5ea6\u7684\uff0c\u751a\u81f3\u53ef\u4ee5\u8aaa\u662f360\u00b0<\/p>\n\n\n\n<p>\u9019\u6642\uff0c\u6a39\u5e79\u7684\u4e2d\u5fc3\u9ede &#8211; \u6838\u5fc3\uff0c\u5fc5\u9808\u627f\u53d7\u56db\u5468\u7684\u529b\u91cf\u3001\u62b5\u6297\u5b83\uff0c\u76ee\u7684\u5f88\u7c21\u55ae\uff0c\u5c31\u662f<strong>\u70ba\u4e86\u7dad\u6301\u6a39\u5e79\u7684\u7a69\u5b9a<\/strong>\u3001<strong>\u4e0d\u6703\u56e0\u6b64\u800c\u5012\u584c<\/strong><\/p>\n\n\n\n<p>\u4eba\u9ad4\u6838\u5fc3\u808c\u7fa4\u7684\u529f\u80fd\u4ea6\u662f\u5982\u6b64\uff01\u7dad\u6301\u8eab\u9ad4\u7684\u7a69\u5b9a\u6027\uff0c\u4e0d\u6703\u56e0\u70ba\u8a13\u7df4\u6642\u7684\u5916\u5728\u91cd\u91cf\uff0c\u800c\u5c07\u8eab\u9ad4\u58d3\u57ae<\/p>\n\n\n\n<p>\u300c<strong>\u7dad\u6301\u8eab\u9ad4\u7684\u7a69\u5b9a<\/strong>\u300d\u6b63\u662f\u6838\u5fc3\u808c\u7fa4\u6700\u91cd\u8981\u7684\u5de5\u4f5c<\/p>\n\n\n\n<p>\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=\"3_%E8%A8%93%E7%B7%B4%E6%A0%B8%E5%BF%83%E7%9A%84%E5%A5%BD%E8%99%95_%E9%81%8B%E5%8B%95%E4%B8%AD_%E5%AF%A6%E9%9A%9B%E7%94%9F%E6%B4%BB%E9%9D%A2\"><\/span><strong>3. \u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655 (\u904b\u52d5\u4e2d \/ \u5be6\u969b\u751f\u6d3b\u9762)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/core.jpg\" alt=\"\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655\" class=\"wp-image-7288\" width=\"492\" height=\"248\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/core.jpg 602w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/core-300x151.jpg 300w\" sizes=\"(max-width: 492px) 100vw, 492px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u73fe\u5728\uff0c\u6211\u5011\u90fd\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u7684\u529f\u80fd\uff0c\u4e3b\u8981\u5c31\u662f\u7dad\u6301\u8eab\u9ad4\u7684\u7a69\u5b9a<\/p>\n\n\n\n<p>\u4f46\u4e86\u89e3\u6b78\u4e86\u89e3\uff0c\u7e3d\u8a72\u8aaa\u670d\u6211\u5230\u5e95\u70ba\u4ec0\u9ebc\u8981\u8a13\u7df4\u6838\u5fc3\u5427\uff01\u4e0d\u7136\u8eab\u9ad4\u7ad9\u76f4\u61c9\u8a72\u8ab0\u90fd\u6703<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u6f22\u514b\u5206\u5225\u5f9e\u300c\u904b\u52d5\u6642\u300d\u548c\u300c\u751f\u6d3b\u4e2d\u300d\u5169\u500b\u9762\u5411\u5206\u6790\u7d66\u4f60\u807d\u5427<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E9%81%8B%E5%8B%95%E6%99%82%EF%BC%8C%E8%A8%93%E7%B7%B4%E6%A0%B8%E5%BF%83%E7%9A%84%E5%A5%BD%E8%99%95\"><\/span><strong>(1) \u904b\u52d5\u6642\uff0c\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\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\/09\/\u6838\u5fc3.jpg\" alt=\"\u904b\u52d5\u6642\uff0c\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655\" class=\"wp-image-7289\" width=\"392\" height=\"262\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6838\u5fc3.jpg 520w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6838\u5fc3-300x200.jpg 300w\" sizes=\"(max-width: 392px) 100vw, 392px\" \/><\/figure><\/div>\n\n\n\n<p>  \u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<ul><li>\u4fdd\u8b77\u8eab\u9ad4\uff0c\u907f\u514d\u88ab\u91cd\u91cf\u58d3\u57ae<\/li><li>\u9593\u63a5\u5e6b\u52a9\u5230\u904b\u52d5\u6642\u7684\u547c\u5438\u8abf\u7bc0<\/li><li>\u8b93\u8eab\u9ad4\u7684\u6392\u5217\u66f4\u52a0\u6b63\u78ba\uff0c\u9032\u800c\u63d0\u5347\u611f\u53d7\u5ea6<\/li><li>\u8b93\u529b\u91cf\u7684\u50b3\u5c0e\u53ef\u4ee5\u66f4\u52a0\u9806\u5229\uff0c\u800c\u975e\u7d42\u6b62\u65bc\u6838\u5fc3\u592a\u5f31<\/li><li>\u5927\u5bb6\u6240\u8ffd\u6c42\u7684\u516d\u584a\u808c\u3001\u99ac\u7532\u7dda\u3001\u7626\u809a\u5b50\uff0c\u4e5f\u5c6c\u65bc\u6838\u5fc3\u8a13\u7df4\u7684\u4e00\u74b0<\/li><\/ul>\n\n\n\n<p>\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\u4e5f\u6709\u52a9\u65bc\u8abf\u7bc0\u547c\u5438\u55ce\uff1f\u80af\u5b9a\u6709\u7684\uff0c\u5c24\u5176\u5c0d\u5065\u8eab\u521d\u5b78\u8005\u4f86\u8aaa\u66f4\u662f\u91cd\u8981<\/p>\n\n\n\n<p>\u6838\u5fc3\u808c\u7fa4\u7121\u529b\u3001\u8f03\u5f31\uff0c\u6703\u8b93\u4f60\u9762\u5c0d\u91cd\u91cf\u6642\uff0c\u8eab\u9ad4\u8f03\u96e3\u7a69\u5b9a\u7684\u627f\u53d7\u5b83\uff0c\u7dca\u5f35\u4e4b\u4e0b\uff0c\u4f60\u7684\u547c\u5438\u81ea\u7136\u5c31\u4e82\u6389\u4e86<\/p>\n\n\n\n<p>\u800c\u5927\u5bb6\u5e38\u8aaa\u7684\u300c<strong><a href=\"https:\/\/physicfit.com\/muscle-connection\/\" target=\"_blank\" rel=\"noopener\" title=\"\u808c\u8089\u611f\u53d7\u5ea6\">\u808c\u8089\u611f\u53d7\u5ea6<\/a><\/strong>\u300d\u4e5f\u662f\uff0c\u8a66\u60f3\u770b\u770b\uff0c\u4eca\u5929\u5728\u8eab\u9ad4\u90fd\u4e0d\u7a69\u5b9a\u7684\u60c5\u6cc1\u4e0b\uff0c\u6703\u6709\u66f4\u591a\u6ce8\u610f\u529b\u5206\u6563\u51fa\u53bb\uff0c\u4f60\u8981\u5982\u4f55\u5c08\u5fc3\u5c0b\u627e\u611f\u53d7\u5ea6\u5462<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u516d\u584a\u808c\u3001\u99ac\u7532\u7dda&#8230; \u5176\u5be6\u4e5f\u662f\u6838\u5fc3\u8a13\u7df4\u7684\u4e00\u74b0\uff0c\u4f46\u662f\u5c6c\u65bc\u300c<strong>\u6dfa\u6838\u5fc3<\/strong>\u300d\u8a13\u7df4\uff0c\u7121\u6cd5\u6982\u62ec\u6574\u500b\u6838\u5fc3\u8a13\u7df4\u7684\u7bc4\u7587<\/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\/09\/\u6838\u5fc3\u50b3\u905e.jpg\" alt=\"\u8eab\u9ad4\u767c\u529b\" class=\"wp-image-7290\" width=\"368\" height=\"287\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6838\u5fc3\u50b3\u905e.jpg 456w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6838\u5fc3\u50b3\u905e-300x234.jpg 300w\" sizes=\"(max-width: 368px) 100vw, 368px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6700\u5f8c\u662f\u529b\u91cf\u7684\u50b3\u5c0e\uff0c\u4f60\u5fc5\u9808\u77e5\u9053\uff01\u5373\u4f7f\u4f60\u53ea\u505a\u4e00\u500b\u7c21\u55ae\u7684\u4e8c\u982d\u5f4e\u8209\uff0c\u770b\u4f3c\u53ea\u6709\u624b\u81c2\u5728\u52d5\uff0c\u5be6\u5247\u5168\u8eab\u90fd\u5728\u767c\u529b<\/p>\n\n\n\n<p>\u600e\u9ebc\u8aaa\uff1f\u5982\u679c\u4eca\u5929\u4e0d\u662f\u5168\u8eab\u767c\u529b\uff0c\u90a3\u6211\u5011\u4e8c\u982d\u808c\u7684\u529b\u91cf\u662f\u5982\u4f55\u6191\u7a7a\u7522\u751f\u7684\u5462\uff1f\u96e3\u9053\u4e8c\u982d\u808c\u5c31\u7a81\u7136\u6709\u80a1\u529b\u91cf\u6d6e\u73fe\u4e86\uff01<\/p>\n\n\n\n<p>\u6c38\u9060\u8981\u8a18\u5f97\u300c<strong>\u4eba\u9ad4\u662f\u4e00\u9ad4\u7684<\/strong>\u300d\uff0c\u529b\u91cf\u6703\u5f9e\u4f60\u7684\u8173\u5e95 &#8211; \u809a\u5b50 &#8211; \u982d\u9802\u505a\u50b3\u905e<\/p>\n\n\n\n<p>\u4ed4\u7d30\u4e00\u770b\uff0c\u4f60\u6703\u767c\u73fe\uff0c\u4e0d\u7ba1\u529b\u91cf\u5f9e\u54ea\u500b\u65b9\u5411\u50b3\u905e\uff0c\u4e00\u5b9a\u90fd\u6703\u901a\u904e\u4f60\u7684\u6838\u5fc3\uff0c\u5982\u679c\u6838\u5fc3\u592a\u5f31\u7684\u8a71\uff0c\u8981\u600e\u9ebc\u628a\u529b\u91cf\u6709\u529b\u7684\u50b3\u4e0b\u53bb\u5462<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E7%94%9F%E6%B4%BB%E4%B8%AD%EF%BC%8C%E8%A8%93%E7%B7%B4%E6%A0%B8%E5%BF%83%E7%9A%84%E5%A5%BD%E8%99%95\"><\/span><strong>(2) \u751f\u6d3b\u4e2d\uff0c\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\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\/09\/\u63d0\u6771\u897f.jpg\" alt=\"\u751f\u6d3b\u4e2d\uff0c\u8a13\u7df4\u6838\u5fc3\u7684\u597d\u8655\" class=\"wp-image-7287\" width=\"370\" height=\"267\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u63d0\u6771\u897f.jpg 441w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u63d0\u6771\u897f-300x216.jpg 300w\" sizes=\"(max-width: 370px) 100vw, 370px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<ul><li>\u6e1b\u5c11\u8170\u9178\u80cc\u75db\u7522\u751f\u7684\u6a5f\u7387<\/li><li>\u5f62\u6210\u5929\u7136\u8b77\u8170\uff0c\u9632\u6b62\u8170\u90e8\u4f7f\u7528\u904e\u5ea6<\/li><li>\u63d0\u91cd\u7269\u6642\uff0c\u4f5c\u70ba\u8eab\u9ad4\u5e73\u8861\u611f\u7684\u4f86\u6e90<\/li><li>\u7dad\u6301\u8eab\u9ad4\u6b63\u78ba\u59ff\u52e2\uff0c\u9060\u96e2\u5f4e\u8170\u99dd\u80cc<\/li><li>\u8b93\u8179\u90e8\u66f4\u6709\u529b\u6c23\u6536\u7dca\uff0c\u907f\u514d\u809a\u5b50\u524d\u51f8 (\u5c0f\u8179)<\/li><li>\u62c9\u4f4f\u5168\u8eab\u808c\u8089\uff0c\u907f\u514d\u5916\u529b\u8b93\u8eab\u9ad4\u7522\u751f\u904e\u5927\u5e45\u5ea6\u7684\u65cb\u8f49<\/li><\/ul>\n\n\n\n<p>\u8a13\u7df4\u6838\u5fc3\u5c0d\u65bc\u65e5\u5e38\u751f\u6d3b\u7684\u5e6b\u52a9\uff0c\u500b\u4eba\u8a8d\u70ba\u662f\u6bd4\u904b\u52d5\u6642\u9084\u8981\u591a\u7684<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u4e4b\u6240\u4ee5\u6703\u6709\u9aa8\u76c6\u524d\u50be\u3001\u5c0f\u8179\u51f8\u809a\u3001\u8170\u9178\u80cc\u75db\u554f\u984c\uff0c\u90fd\u662f\u56e0\u70ba\u6838\u5fc3\u8f03\u5f31\uff0c\u809a\u5b50\u652f\u6490\u4e0d\u4f4f\uff0c\u5c0e\u81f4\u8eab\u9ad4\u81ea\u7136\u524d\u50be<\/p>\n\n\n\n<p>\u6211\u8a8d\u70ba\uff0c\u6838\u5fc3\u8a13\u7df4\u4e0d\u53ea\u662f\u6709\u5728\u5065\u8eab\u7684\u4eba\u5fc5\u9808\u52a0\u5f37\u7684\uff0c\u4e5f\u662f\u4e00\u822c\u4eba\uff0c\u751a\u81f3\u6240\u6709\u4eba\u90fd\u61c9\u8a72\u6b63\u8996\u7684\u554f\u984c<\/p>\n\n\n\n<p>\u6cc1\u4e14\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\uff0c\u4e26\u4e0d\u9700\u8981\u591a\u9ad8\u79d1\u6280\u7684\u5100\u5668\uff0c\u53ea\u8981\u5f92\u624b\uff0c\u5728\u5bb6\u4e5f\u80fd\u5b8c\u6210 (<strong>\u5f8c\u65b9\u6703\u4ecb\u7d39\u52d5\u4f5c<\/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=\"4_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E7%9A%84%E3%80%8C%E7%9C%9F%E8%AB%A6%E3%80%8D%EF%BC%8C%E4%BA%86%E8%A7%A3%E5%8E%9F%E7%90%86%E5%8F%8A%E6%96%B9%E5%BC%8F\"><\/span><strong>4. \u6838\u5fc3\u8a13\u7df4\u7684\u300c\u771f\u8ae6\u300d\uff0c\u4e86\u89e3\u539f\u7406\u53ca\u65b9\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/core-func.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4\u7684\u539f\u7406\u53ca\u65b9\u5f0f\" class=\"wp-image-7292\" width=\"468\" height=\"263\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/core-func.jpg 564w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/core-func-300x169.jpg 300w\" sizes=\"(max-width: 468px) 100vw, 468px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u524d\u9762\u7684\u5167\u5bb9\uff0c\u5c0d\u65bc\u4f60\u4f86\u8aaa\u90fd\u5df2\u7d93\u878d\u6703\u8cab\u901a\uff0c\u606d\u559c\u4f60\uff01\u6211\u5011\u96e2\u6838\u5fc3\u8a13\u7df4\u7684\u300c<strong>\u771f\u8ae6<\/strong>\u300d\u8d8a\u4f86\u8d8a\u8fd1\u4e86<\/p>\n\n\n\n<p>\u300c<strong>\u7d66\u4f60\u9b5a\u5403\uff0c\u4e0d\u5982\u6559\u4f60\u91e3\u9b5a<\/strong>\u300d\uff0c\u8207\u5176\u76f4\u63a5\u544a\u8a34\u4f60\u8981\u505a\u54ea\u4e9b\u52d5\u4f5c\u4f86\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\uff0c\u4e0d\u5982\u5148\u544a\u8a34\u4f60\u5b83\u7684\u539f\u7406\u3001\u65b9\u5f0f<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/spine.jpg\" alt=\"\u810a\u690e\u6392\u5217\" class=\"wp-image-7293\" width=\"228\" height=\"297\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/spine.jpg 339w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/spine-230x300.jpg 230w\" sizes=\"(max-width: 228px) 100vw, 228px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000     \u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u6838\u5fc3\u808c\u7fa4\u7684\u529f\u80fd\u662f\u7dad\u6301\u8eab\u9ad4\u7a69\u5b9a\uff0c\u90a3\u652f\u6490\u8eab\u9ad4\u7d55\u5927\u591a\u6578\u91cd\u91cf\u7684\u7d50\u69cb\u53c8\u662f\u4ec0\u9ebc\u5462\uff1f<\/p>\n\n\n\n<p>\u5c31\u662f\u6211\u5011\u7684\u300c<strong>\u810a\u690e<\/strong>\u300d\uff0c\u5f9e\u4f60\u7684\u8116\u5b50\u3001\u80cc\u90e8\uff0c\u4e00\u76f4\u5230\u5c41\u80a1\u4e0a\u65b9\uff0c\u90fd\u7531\u9019\u689d\u810a\u690e\u505a\u9023\u7d50<\/p>\n\n\n\n<p>\u9019\u9ebc\u5927\u9762\u7a4d\u7684\u4eba\u9ad4\u69cb\u9020\uff0c\u8b93\u6211\u5011\u4e0d\u7ba1\u5728\u505a\u4ec0\u9ebc\u52d5\u4f5c\u6642\uff0c\u90fd\u300c\u7121\u6cd5\u300d\u907f\u514d\u53bb\u4f7f\u7528\u5230\u5b83<\/p>\n\n\n\n<p>\u6838\u5fc3\u7a69\u5b9a\u8eab\u9ad4\uff0c\u810a\u690e\u652f\u6490\u8eab\u9ad4\uff0c\u7a69\u5b9a\u59cb\u65bc\u826f\u597d\u7684\u652f\u6490\uff0c\u60f3\u8981\u77e5\u9053\u600e\u9ebc\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\uff0c\u5c31\u8981\u77e5\u9053\u810a\u690e\u53ef\u4ee5\u505a\u51fa\u54ea\u4e9b\u52d5\u4f5c<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/spine\u529f\u80fd.jpg\" alt=\"\u810a\u690e\u52d5\u4f5c\" class=\"wp-image-7291\" width=\"496\" height=\"233\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/spine\u529f\u80fd.jpg 715w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/spine\u529f\u80fd-300x141.jpg 300w\" sizes=\"(max-width: 496px) 100vw, 496px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u810a\u690e\u6700\u5e38\u898b\u7684\u904b\u52d5\u65b9\u5f0f\uff1a<\/p>\n\n\n\n<ul><li>\u524d\u5f8c\u5f4e\u8170<\/li><li>\u5de6\u53f3\u6416\u64fa<\/li><li>\u5b9a\u9ede\u65cb\u8f49<\/li><li>\u539f\u5730\u652f\u6490<\/li><\/ul>\n\n\n\n<p>\u5728\u751f\u6d3b\u4e2d\u3001\u8a13\u7df4\u4e2d\uff0c\u90fd\u662f\u5f88\u5e38\u51fa\u73fe\u7684\u52d5\u4f5c\u6a21\u5f0f<\/p>\n\n\n\n<p>\u60f3\u8981\u8a13\u7df4\u6838\u5fc3 (\u7a69\u5b9a\u6027)\uff0c\u523b\u610f\u505a\u51fa\u5f4e\u8170\u3001\u6416\u64fa\u3001\u65cb\u8f49\u7684\u52d5\u4f5c\u662f\u518d\u6b63\u5e38\u4e0d\u904e\u7684\u4e8b\u4e86<\/p>\n\n\n\n<p>\u800c\u6838\u5fc3\u808c\u7fa4\u7684\u8a13\u7df4\u539f\u7406\u3001\u65b9\u5f0f\uff0c\u5c31\u662f\u900f\u904e\u4e0a\u9762\u9019\u5e7e\u7a2e\u52d5\u4f5c\u8b93\u8eab\u9ad4\u7522\u751f\u4e0d\u7a69\u5b9a\uff0c\u8b93\u4f60\u5b78\u7fd2\u5728\u4e0d\u7a69\u5b9a\u4e2d\u5c0b\u627e\u300c\u7a69\u5b9a\u300d<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%BE%9E%E5%88%9D%E9%9A%8E%E5%88%B0%E9%80%B2%E9%9A%8E%EF%BC%8C%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%8E%A8%E8%96%A6\"><\/span><strong>5. \u5f9e\u521d\u968e\u5230\u9032\u968e\uff0c\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/2022\/09\/\u6838\u5fc3\u8a13\u7df4.jpg\" alt=\"\u5f9e\u521d\u968e\u5230\u9032\u968e\uff0c\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u63a8\u85a6\" class=\"wp-image-7296\" width=\"454\" height=\"303\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6838\u5fc3\u8a13\u7df4.jpg 510w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6838\u5fc3\u8a13\u7df4-300x200.jpg 300w\" sizes=\"(max-width: 454px) 100vw, 454px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u8ddf\u8457\u539f\u7406\u505a\u8a13\u7df4\uff0c\u53ef\u4ee5\u8b93\u4f60\u4e8b\u534a\u529f\u500d\uff0c\u751a\u81f3\u81ea\u5df1\u5275\u65b0\u52d5\u4f5c<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\u6f22\u514b\u8981\u63a8\u85a6\u5e7e\u500b\u81ea\u5df1\u79c1\u85cf\u7684\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\uff0c\u5f9e\u521d\u968e\u5230\u9ad8\u968e<\/p>\n\n\n\n<p>\u81f3\u65bc\u70ba\u4ec0\u9ebc\u9084\u8981\u6709\u521d\u3001\u9ad8\u968e\u4e4b\u5206\uff0c\u56e0\u70ba\u6211\u8a8d\u70ba\u5f88\u591a\u52d5\u4f5c\u96e3\u5ea6\u662f\u504f\u9ad8\u7684\uff0c\u4f46\u5927\u90e8\u5206\u7684\u4eba\u53ea\u662f\u6309\u7167\u7db2\u8def\u4e0a\u7684\u83dc\u55ae\u8d70\uff0c\u537b\u4e0d\u77e5\u9053\u9069\u4e0d\u9069\u5408\u81ea\u5df1<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%88%9D%E9%9A%8E_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>(\u521d\u968e) \u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6309\u7167\u96e3\u5ea6\u5340\u5206\uff0c\u63a5\u4e0b\u4f86\u7e3d\u5171\u6703\u5206\u6210\uff1a\u521d\u968e\u3001\u4e2d\u968e\u3001\u9ad8\u968e\uff0c3\u7a2e\u4e0d\u540clevel\u7684\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u5207\u8a18\uff01\u52d9\u5fc5\u8981\u6839\u64da\u81ea\u8eab\u72c0\u6cc1\u505a\u9078\u64c7\uff0c\u52ff\u64cd\u4e4b\u904e\u6025\uff0c\u53cd\u800c\u8b93\u8a13\u7df4\u7684\u7f8e\u610f\u8b8a\u6210\u662f\u5728\u837c\u6bd2\u81ea\u5df1<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%831_%E8%85%B9%E5%BC%8F%E5%91%BC%E5%90%B8\"><\/span><strong>\uff031 \u8179\u5f0f\u547c\u5438<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff1a\u2b50<\/p>\n\n\n\n<p><strong>\u63a8\u85a6\u6307\u6578<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8179\u5f0f\u547c\u5438.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4 - \u8179\u5f0f\u547c\u5438\" class=\"wp-image-7354\" width=\"655\" height=\"201\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8179\u5f0f\u547c\u5438.jpg 942w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8179\u5f0f\u547c\u5438-300x92.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8179\u5f0f\u547c\u5438-768x236.jpg 768w\" sizes=\"(max-width: 655px) 100vw, 655px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u627e\u4e00\u584a\u8edf\u588a (\u907f\u514d\u8eab\u9ad4\u4e0d\u9069)\uff0c\u8eab\u9ad4\u5e73\u8eba\u4e0a\u53bb<\/li><li>\u96d9\u624b\u5e73\u653e\u65bc\u8eab\u9ad4\u5169\u5074\uff0c\u5c48\u819d\uff0c\u5c07\u819d\u84cb\u5f4e\u8d77\u4f86<\/li><li>\u78ba\u4fdd\u6574\u500b\u4e0b\u80cc\u662f\u5e73\u8cbc\u5730\u9762\u7684\uff0c\u800c\u975e\u62f1\u8d77<\/li><li>\u5438\u6c23\u6642\uff0c\u5c07\u7a7a\u6c23\u5438\u5f80\u8179\u90e8\uff0c\u76e1\u53ef\u80fd\u5c07\u809a\u5b50\u9f13\u8d77<\/li><li>\u5410\u6c23\u6642\uff0c\u5c07\u7a7a\u6c23\u76e1\u53ef\u80fd\u6392\u51fa\uff0c\u8b93\u4e0b\u80cc\u518d\u6b21\u8cbc\u5e73\u5730\u9762<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u6838\u5fc3\u8a13\u7df4\u4e0d\u9700\u8981\u592a\u591a\u82b1\u4fcf\u7684\u52d5\u4f5c\uff0c\u76f8\u53cd\u7684\uff0c\u5f80\u5f80\u770b\u4f3c\u7121\u804a\u3001\u975c\u614b\u7684\u7df4\u7fd2\uff0c\u537b\u80fd\u5e6b\u52a9\u4f60\u771f\u6b63\u555f\u52d5\u6838\u5fc3\u808c\u7fa4<\/p>\n\n\n\n<p>\u300c\u8179\u5f0f\u547c\u5438\u300d\u662f\u6211\u8a8d\u70ba\u6700\u597d\u5165\u9580\u3001\u4e0a\u624b\u7684\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\uff0c\u4e14\u5e7e\u4e4e\u5404\u500b\u5e74\u9f61\u5c64\u7684\u4eba\u90fd\u5f88\u9069\u5408<\/p>\n\n\n\n<p>\u5728\u5145\u6eff\u5feb\u901f\u6b65\u8abf\u7684\u793e\u6703\u4e2d\uff0c\u4f60\u6709\u591a\u4e45\u6c92\u597d\u597d\u547c\u5438\u4e86\u5462\uff1f\u6025\u4fc3\u7684\u958b\u6703\u3001\u5fd9\u788c\u7684\u884c\u7a0b\uff0c\u8b93\u73fe\u4ee3\u4eba\u9023\u547c\u5438\u90fd\u8b8a\u7684\u5feb\u901f<\/p>\n\n\n\n<p>\u548c\u80f8\u5f0f\u547c\u5438\u4e0d\u540c\u7684\u5730\u65b9\u662f\uff0c\u8179\u5f0f\u547c\u5438\u80fd\u5c07\u66f4\u591a\u6c23\u9ad4\u5438\u5165\u9ad4\u5167\uff0c\u900f\u904e\u8179\u90e8\u4e0a\u4e0b\u7684\u8d77\u4f0f\uff0c\u91cd\u65b0\u8b93\u6211\u5011\u7684\u6df1\u5c64\u6838\u5fc3\u767c\u63ee\u4f5c\u7528<\/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<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%832_%E6%A9%8B%E5%BC%8F\"><\/span><strong>\uff032 \u6a4b\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p><strong>\u63a8\u85a6\u6307\u6578<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6a4b\u5f0f.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4 - \u6a4b\u5f0f\" class=\"wp-image-7355\" width=\"712\" height=\"205\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6a4b\u5f0f.jpg 952w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6a4b\u5f0f-300x86.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6a4b\u5f0f-768x221.jpg 768w\" sizes=\"(max-width: 712px) 100vw, 712px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u627e\u4e00\u584a\u8edf\u588a (\u907f\u514d\u8eab\u9ad4\u4e0d\u9069)\uff0c\u8eab\u9ad4\u5e73\u8eba\u4e0a\u53bb<\/li><li>\u96d9\u624b\u5e73\u653e\u65bc\u8eab\u9ad4\u5169\u5074\uff0c\u5c48\u819d\uff0c\u5c07\u819d\u84cb\u5f4e\u8d77\u4f86<\/li><li>\u78ba\u5b9a\u624b\u638c\u3001\u4e0b\u80cc\u3001\u8173\u638c\u90fd\u662f\u8cbc\u5e73\u5730\u9762\u7684<\/li><li>\u5229\u7528\u81c0\u90e8\u7684\u529b\u91cf\u5c07\u5c41\u80a1\u62ac\u8d77\uff0c\u81f3\u8eab\u9ad4\u5e73\u884c<\/li><li>\u5c41\u80a1\u6536\u7dca\u5f8c\uff0c\u5373\u53ef\u6162\u6162\u5c07\u81c0\u90e8\u4e0b\u653e\u81f3\u5730\u9762<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u525b\u624d\u6211\u5011\u5df2\u7d93\u900f\u904e\u8179\u5f0f\u547c\u5438\uff0c\u559a\u9192\u6c89\u7761\u5df2\u4e45\u7684\u6df1\u5c64\u6838\u5fc3\u4e86\uff0c\u63a5\u4e0b\u4f86\u518d\u7a0d\u5fae\u589e\u52a0\u4e00\u9ede\u96e3\u5ea6\u5427\uff01<\/p>\n\n\n\n<p>\u5176\u5be6\u300c<strong><a href=\"https:\/\/physicfit.com\/glute-bridge\/\" target=\"_blank\" rel=\"noopener\" title=\"\u6a4b\u5f0f\">\u6a4b\u5f0f<\/a><\/strong>\u300d\u7684\u57fa\u790e\u5c31\u662f\u5efa\u7acb\u5728\u826f\u597d\u7684\u547c\u5438\u6cd5\u4e4b\u4e0b\uff0c\u5229\u7528\u81c0\u90e8\u62ac\u8d77\u4f86\u589e\u52a0\u4e00\u4e9b\u8eab\u9ad4\u7684\u6643\u52d5<\/p>\n\n\n\n<p>\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\u7a69\u5b9a\u6027\u7684\u540c\u6642\uff0c\u4e5f\u80fd\u7df4\u5230\u9644\u8fd1\u7684\u808c\u7fa4 &#8211; \u81c0\u90e8\uff0c\u597d\u8655\u80af\u5b9a\u662f\u66f4\u591a\u7684<\/p>\n\n\n\n<p>\u4e0d\u904e\u6838\u5fc3\u8a13\u7df4\u4e0d\u662f\u7206\u767c\u529b\u8a13\u7df4\uff01\u4e0d\u662f\u5728\u6bd4\u8ab0\u505a\u5f97\u66f4\u5feb\uff0c\u7a69\u5b9a\u3001\u6b63\u78ba\u662f\u4f60\u66f4\u9700\u8981\u8ffd\u6c42\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"9WlNi0y1JS\"><a href=\"https:\/\/physicfit.com\/glute-bridge\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/glute-bridge\/embed\/#?secret=9WlNi0y1JS\" data-secret=\"9WlNi0y1JS\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%833_%E8%B2%93%E7%89%9B%E5%BC%8F\"><\/span><strong>\uff033 \u8c93\u725b\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p><strong>\u63a8\u85a6\u6307\u6578<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/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\/2022\/09\/\u725b\u8c93\u5f0f.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4 - \u8c93\u725b\u5f0f\" class=\"wp-image-7356\" width=\"673\" height=\"227\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u725b\u8c93\u5f0f.jpg 864w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u725b\u8c93\u5f0f-300x101.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u725b\u8c93\u5f0f-768x259.jpg 768w\" sizes=\"(max-width: 673px) 100vw, 673px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u627e\u4e00\u584a\u8edf\u588a (\u907f\u514d\u8eab\u9ad4\u4e0d\u9069)<\/li><li>\u8eab\u9ad4\u9762\u5411\u4e0b\u65b9\uff0c\u4ee5\u8dea\u59ff\u65b9\u5f0f\u9810\u5099<\/li><li>\u96d9\u624b\u8207\u80a9\u540c\u5bec\uff0c\u5782\u76f4\u4e0b\u653e\u5728\u8eab\u9ad4\u5169\u5074<\/li><li>\u5148\u9032\u884c\u300c\u8c93\u5f0f\u300d\uff0c\u5c07\u80cc\u90e8\u5411\u4e0a\u6574\u500b\u62f1\u8d77<\/li><li>\u518d\u505a\u4e00\u500b\u300c\u725b\u5f0f\u300d\uff0c\u5c07\u80cc\u90e8\u6162\u6162\u4e0b\u51f9\uff0c\u982d\u90e8\u62ac\u8d77<\/li><li>\u5168\u7a0b\u52d5\u4f5c\u653e\u6162\uff0c\u597d\u597d\u611f\u53d7\u80cc\u90e8\u3001\u8179\u90e8\u7684\u7dca\u7e2e\u3001\u653e\u9b06<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8c93\u725b\u5f0f\uff0c\u807d\u8d77\u4f86\u597d\u50cf\u67d0\u7a2e\u52d5\u7269\u7684\u7d9c\u5408\u9ad4\uff1f\u6c92\u932f\uff0c\u5176\u5be6\u5c31\u662f\u6a21\u4eff\u8c93\u3001\u725b\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u8c93\u5f0f\uff0c\u50cf\u8c93\u5728\u4f38\u61f6\u8170\u4e00\u6a23\uff0c\u5c07\u80cc\u90e8\u6574\u500b\u62f1\u8d77\uff1b\u725b\u5f0f\uff0c\u50cf\u725b\u4e00\u6a23\u5c07\u80cc\u90e8\u7dca\u7e2e\u3001\u982d\u90e8\u62ac\u8d77<\/p>\n\n\n\n<p>\u9019\u500b\u52d5\u4f5c\u5c0d\u6211\u4f86\u8aaa\uff0c\u4e5f\u662f\u4e00\u500b\u975e\u5e38\u9069\u5408\u63a8\u85a6\u7d66\u65b0\u624b\u5165\u9580\u7684\u6838\u5fc3\u8a13\u7df4<\/p>\n\n\n\n<p>\u8170\u90e8\u62f1\u8d77\u7684\u6642\u5019\uff0c\u4f60\u7684\u8179\u90e8\u540c\u6642\u4e5f\u5728\u6536\u7dca\uff0c\u8170\u90e8\u4e0b\u51f9\u6642\uff0c\u4f60\u7684\u8179\u90e8\u5f97\u5230\u4f38\u5c55\uff0c\u4e0b\u80cc\u5e38\u5e38\u4e0d\u8212\u670d\u7684\u670b\u53cb\u4e5f\u53ef\u5617\u8a66\u770b\u770b<\/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=\"%E4%B8%AD%E9%9A%8E_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>(\u4e2d\u968e) \u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u524d\u9762\u521d\u968e\u6838\u5fc3\u8a13\u7df4\u7684\u96e3\u5ea6\u9084\u53ef\u4ee5\u63a5\u53d7\u55ce\uff1f<\/p>\n\n\n\n<p>\u5982\u679c\u5c0d\u4f60\u4f86\u8aaa\u6e38\u5203\u6709\u9918\uff0c\u90a3\u9ebc\u6211\u5011\u5c31\u7e7c\u7e8c\u5f80\u4e0b\u589e\u52a0\u96e3\u5ea6\u56c9\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%831_%E9%B3%A5%E7%8B%97%E5%BC%8F\"><\/span><strong>\uff031 \u9ce5\u72d7\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p><strong>\u63a8\u85a6\u6307\u6578<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u9ce5\u72d7.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4 - \u9ce5\u72d7\u5f0f\" class=\"wp-image-7357\" width=\"711\" height=\"199\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u9ce5\u72d7.jpg 1014w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u9ce5\u72d7-300x84.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u9ce5\u72d7-768x215.jpg 768w\" sizes=\"(max-width: 711px) 100vw, 711px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u627e\u4e00\u584a\u8edf\u588a (\u907f\u514d\u8eab\u9ad4\u4e0d\u9069)<\/li><li>\u8eab\u9ad4\u9762\u5411\u4e0b\u65b9\uff0c\u4ee5\u8dea\u59ff\u65b9\u5f0f\u9810\u5099<\/li><li>\u96d9\u624b\u8207\u80a9\u540c\u5bec\uff0c\u5782\u76f4\u4e0b\u653e\u5728\u8eab\u9ad4\u5169\u5074<\/li><li>\u78ba\u5b9a\u8eab\u9ad4\u4e0d\u6703\u6643\u52d5\u5f8c\uff0c\u5c07\u5c0d\u5074\u624b\u8173\u540c\u6642\u8209\u8d77<\/li><li>\u81f3\u624b\u3001\u8173\u548c\u5730\u9762\u5e73\u884c\u5f8c\uff0c\u518d\u6162\u6162\u4e0b\u653e\u56de\u539f\u9ede<\/li><li>\u64cd\u4f5c\u5b8c\u4e00\u908a\u5c0d\u5074\u624b\u8173\u5f8c\uff0c\u53e6\u4e00\u5074\u7684\u4e5f\u91cd\u8907\u52d5\u4f5c<\/li><\/ol>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5582) \u525b\u624d\u662f\u8c93\u725b\uff0c\u73fe\u5728\u53c8\u662f\u9ce5\u72d7\uff1f\u662f\u7684\uff0c\u5169\u500b\u90fd\u662f\u4ee5\u52d5\u7269\u547d\u540d\u7684\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9867\u540d\u601d\u7fa9\uff0c\u50cf\u9ce5\u98db\u7fd4\u4e00\u6a23\uff0c\u5c07\u624b\u4f38\u51fa\u53bb\uff0c\u53c8\u50cf\u72d7\u5c3f\u5c3f\u4e00\u6a23\uff0c\u5c07\u8173\u62ac\u8d77<\/p>\n\n\n\n<p>\u4f46\u64cd\u4f5c\u65b9\u5f0f\uff0c\u662f\u4ee5\u300c<strong>\u5c0d\u5074\u624b\u8173<\/strong>\u300d\u70ba\u4e3b\uff0c\u540c\u624b\u540c\u8173\u7684\u96e3\u5ea6\u592a\u9ad8\uff0c\u4e14\u4e5f\u96e3\u4ee5\u57f7\u884c<\/p>\n\n\n\n<p>\u7df4\u7fd2\u5230\u9019\u500b\u52d5\u4f5c\u7684\u4f60\uff0c\u53ef\u80fd\u6703\u767c\u73fe\u5176\u4e2d\u4e00\u5074\u505a\u8d77\u4f86\u7279\u5225\u4e0d\u7a69\uff0c\u540c\u6642\u4e5f\u662f\u6aa2\u6e2c\u5168\u8eab\u808c\u529b\u662f\u5426\u5e73\u8861\u7684\u65b9\u5f0f\u4e4b\u4e00<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%832_%E6%AD%BB%E8%9F%B2%E5%BC%8F\"><\/span><strong>\uff032 \u6b7b\u87f2\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff1a\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p><strong>\u63a8\u85a6\u6307\u6578<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/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\/09\/\u6b7b\u87f2.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4 - \u6b7b\u87f2\u5f0f\" class=\"wp-image-7358\" width=\"713\" height=\"203\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6b7b\u87f2.jpg 960w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6b7b\u87f2-300x85.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6b7b\u87f2-768x218.jpg 768w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u627e\u4e00\u584a\u8edf\u588a (\u907f\u514d\u8eab\u9ad4\u4e0d\u9069)<\/li><li>\u8eab\u9ad4\u5148\u5e73\u8eba\u5728\u5730\u9762<\/li><li>\u96d9\u624b\u5411\u4e0a\u5782\u76f4\u62ac\u8d77\uff0c\u96d9\u8173\u4e5f\u5c48\u819d\u62ac\u8d77<\/li><li>\u9019\u6642\u4f60\u6703\u5448\u73fe\u4e00\u500b\u300c\u6b7b\u87f2\u300d\u7684\u59ff\u52e2<\/li><li>\u5176\u4e2d\u4e00\u908a\u7684\u5c0d\u5074\u624b\u8173\u56fa\u5b9a<\/li><li>\u53e6\u4e00\u908a\u5c0d\u5074\u624b\u8173\u540c\u6642\u4f38\u76f4<\/li><li>\u624b\u8173\u56de\u5230\u539f\u9ede\u5f8c\uff0c\u518d\u63db\u53e6\u4e00\u908a<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u548c\u525b\u624d\u7684\u547d\u540d\u65b9\u5f0f\u4e00\u6a23\uff0c\u6b7b\u87f2\u5f0f\u5c31\u662f\u6a21\u4eff\u7ffb\u809a\u9663\u4ea1\u7684\u6606\u87f2\uff0c\u8eba\u5728\u5730\u9762\u4e0a\uff0c\u624b\u8173\u90fd\u8209\u5728\u7a7a\u4e2d<\/p>\n\n\n\n<p>\u800c\u6b7b\u87f2\u5f0f\u5176\u5be6\u5c31\u662f\u300c\u8eba\u8457\u7684\u300d\u9ce5\u72d7\u5f0f\uff0c\u96e3\u5ea6\u4e0a\u81ea\u7136\u4e5f\u6703\u518d\u7c21\u55ae\u4e00\u4e9b<\/p>\n\n\n\n<p>\u5982\u679c\u4e0a\u4e00\u500b\u52d5\u4f5c\u5c0d\u4f60\u4f86\u8aaa\u592a\u56f0\u96e3\uff0c\u4e0d\u59a8\u5148\u5f9e\u6b7b\u87f2\u5f0f\u958b\u59cb\u8a66\u770b\u770b<\/p>\n\n\n\n<p>\u624b\u8173\u79fb\u52d5\u7684\u540c\u6642\uff0c\u4f60\u7684\u6838\u5fc3\u808c\u7fa4\u4e5f\u5728\u63a5\u53d7\u5de6\u53f3\u6643\u52d5\u7684\u8003\u9a57\uff0c\u85c9\u6b64\u9054\u5230\u8a13\u7df4\u6548\u679c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%833_%E8%B6%85%E4%BA%BA%E5%BC%8F\"><\/span><strong>\uff033 \u8d85\u4eba\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff1a\u2b50\u2b50<\/p>\n\n\n\n<p><strong>\u63a8\u85a6\u6307\u6578<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50 (\u9700\u8a55\u4f30\u81ea\u8eab\u72c0\u6cc1)<\/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\/09\/\u8d85\u4eba\u5f0f-1024x109.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4 - \u8d85\u4eba\u5f0f\" class=\"wp-image-7359\" width=\"828\" height=\"88\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8d85\u4eba\u5f0f-1024x109.jpg 1024w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8d85\u4eba\u5f0f-300x32.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8d85\u4eba\u5f0f-768x82.jpg 768w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8d85\u4eba\u5f0f-1536x163.jpg 1536w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u8d85\u4eba\u5f0f-2048x218.jpg 2048w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u627e\u4e00\u584a\u8edf\u588a (\u907f\u514d\u8eab\u9ad4\u4e0d\u9069)<\/li><li>\u53ef\u518d\u627e\u4e00\u584a\u8584\u8edf\u588a\uff0c\u653e\u5728\u984d\u982d\u4e0b\u65b9<\/li><li>\u8eab\u9ad4\u9762\u5411\u5730\u9762\uff0c\u5148\u5e73\u8eba\u5728\u4e0a\u9762<\/li><li>\u96d9\u624b\u3001\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u4e26\u5b8c\u5168\u62c9\u4f38<\/li><li>\u5229\u7528\u4e0b\u80cc\u7684\u529b\u91cf\uff0c\u5c07\u5168\u8eab\u62ac\u8d77\uff0c\u5f62\u6210\u8d85\u4eba\u5f0f<\/li><li>\u7dad\u63013\uff5e5\u79d2\u5f8c\uff0c\u518d\u7de9\u6162\u4e0b\u653e\u8eab\u9ad4\uff0c\u653e\u9b06\u4e0b\u80cc<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8d85\u4eba\u5f0f\u96d6\u7136\u4e5f\u662f\u4e0d\u932f\u7684\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\uff0c\u4f46\u537b\u56e0\u4eba\u800c\u7570\uff0c\u56e0\u6b64\u63a8\u85a6\u6307\u6578\u6703\u7a0d\u5fae\u4f4e\u4e00\u4e9b<\/p>\n\n\n\n<p>\u5c0d\u65bc\u672c\u8eab\u5c31\u6709\u9577\u671f\u8170\u75db\u3001\u4e0b\u80cc\u4e0d\u8212\u670d\u7684\u4eba\u4f86\u8aaa\uff0c\u4e0d\u5efa\u8b70\u7df4\u7fd2\u8d85\u4eba\u5f0f<\/p>\n\n\n\n<p>\u56e0\u70ba\u5e73\u5e38\u6211\u5011\u5e38\u505a\u7684\u6372\u8179\u3001\u524d\u50be&#8230; \u5c0d\u65bc\u524d\u5074\u6838\u5fc3\u5df2\u7d93\u5e38\u5e38\u5728\u505a\u8a13\u7df4\u4e86<\/p>\n\n\n\n<p>\u76f8\u53cd\u7684\uff0c\u5f8c\u5074\u6838\u5fc3\u662f\u6bd4\u8f03\u5c11\u78b0\u5230\u7684\uff0c\u8d85\u4eba\u5f0f\u9019\u6642\u5c31\u53ef\u4ee5\u9054\u5230\u88dc\u5f37\u7684\u6548\u679c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"GxRCNKWwW9\"><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/back-muscle-training\/embed\/#?secret=GxRCNKWwW9\" data-secret=\"GxRCNKWwW9\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%AB%98%E9%9A%8E_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C\"><\/span><strong>(\u9ad8\u968e) \u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6700\u5f8c\u8b93\u6211\u5011\u4e00\u8d77\u9032\u5165\u96e3\u5ea6\u8f03\u9ad8\u7684\u300c\u9ad8\u968e\u300d\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u5427<\/p>\n\n\n\n<p>\u4e4b\u6240\u4ee5\u6703\u6392\u5728\u6700\u5f8c\u4e00\u500b\u968e\u6bb5\uff0c\u662f\u56e0\u70ba\u6211\u8a8d\u70ba\u9019\u4e9b\u52d5\u4f5c\u4e26\u4e0d\u9069\u5408\u65b0\u624b\u4e00\u958b\u59cb\u5c31\u505a\uff0c\u800c\u662f\u7b49\u5230\u524d\u9762\u719f\u7df4\u5f8c\uff0c\u505a\u5f8c\u7e8c\u52d5\u4f5c\u624d\u4e0d\u6703\u53d7\u50b7<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%831_%E6%A3%92%E5%BC%8F\"><\/span><strong>\uff031 \u68d2\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p><strong>\u63a8\u85a6\u6307\u6578<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/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\/09\/\u68d2\u5f0f.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4 - \u68d2\u5f0f\" class=\"wp-image-7363\" width=\"526\" height=\"205\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u68d2\u5f0f.jpg 786w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u68d2\u5f0f-300x117.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u68d2\u5f0f-768x300.jpg 768w\" sizes=\"(max-width: 526px) 100vw, 526px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u627e\u4e00\u584a\u8edf\u588a (\u907f\u514d\u8eab\u9ad4\u4e0d\u9069)<\/li><li>\u96d9\u624b\u65bc\u8eab\u9ad4\u5169\u5074\uff0c\u624b\u8098\u5782\u76f4\u652f\u6490<\/li><li>\u8173\u5c16\u9762\u5411\u5730\u9762\uff0c\u5c07\u8173\u90e8\u62ac\u8d77<\/li><li>\u540c\u6642\u5c07\u4f60\u6574\u500b\u4e0a\u534a\u8eab\u4e5f\u62ac\u8d77<\/li><li>\u81f3\u8eab\u9ad4\u5448\u4e00\u76f4\u7dda\u5f8c\uff0c\u7a69\u5b9a\u4e0d\u52d5<\/li><li>\u57f7\u884c\u7d0430\uff5e60\u79d2\u5f8c\uff0c\u53ef\u5c07\u8eab\u9ad4\u4e0b\u653e\u4f11\u606f<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/physicfit.com\/plank-guide\/\" target=\"_blank\" rel=\"noopener\" title=\"\u68d2\u5f0f\">\u68d2\u5f0f<\/a><\/strong>\uff0c\u662f\u7d93\u5178\u7684\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u4e4b\u4e00\uff0c\u4e5f\u662f\u5927\u5bb6\u6700\u5e38\u62ff\u51fa\u4f86\u8a0e\u8ad6\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4e0d\u904e\uff01\u6211\u8a8d\u70ba\u65b0\u624b\u5728\u4e86\u89e3\u8a72\u5982\u4f55\u8b93\u6838\u5fc3\u808c\u7fa4\u51fa\u529b\u3001\u7a69\u5b9a\u4e4b\u524d\uff0c\u4e26\u4e0d\u9069\u5408\u76f4\u63a5\u5f9e\u68d2\u5f0f\u958b\u59cb\u8457\u624b<\/p>\n\n\n\n<p>\u56e0\u70ba\u7528\u6838\u5fc3\u6490\u4f4f\u8eab\u9ad4\uff0c\u53ef\u4ee5\u8b93\u8eab\u9ad4\u62ac\u8d77\uff1b\u5168\u8eab\u883b\u529b\uff0c\u4e5f\u53ef\u4ee5\u7528\u624b\u3001\u7528\u8170\u5c07\u8eab\u9ad4\u62ac\u8d77<\/p>\n\n\n\n<p>\u4f46\u5f80\u5f80\u65b0\u624b\u7121\u6cd5\u5206\u8fa8\u81ea\u5df1\u7684\u52d5\u4f5c\u662f\u5426\u6b63\u78ba\uff0c\u56e0\u6b64\u5efa\u8b70\u9084\u662f\u8981\u5f9e\u7c21\u55ae\u7684\u958b\u59cb\u5faa\u5e8f\u6f38\u9032<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"HHEIrlSO93\"><a href=\"https:\/\/physicfit.com\/plank-guide\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/plank-guide\/embed\/#?secret=HHEIrlSO93\" data-secret=\"HHEIrlSO93\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%832_%E5%81%B4%E6%A3%92%E5%BC%8F\"><\/span><strong>\uff032 \u5074\u68d2\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p><strong>\u63a8\u85a6\u6307\u6578<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\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\/09\/\u5074\u68d2\u5f0f-1024x275.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4 - \u5074\u68d2\u5f0f\" class=\"wp-image-7364\" width=\"764\" height=\"205\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5074\u68d2\u5f0f-1024x275.jpg 1024w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5074\u68d2\u5f0f-300x81.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5074\u68d2\u5f0f-768x206.jpg 768w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u5074\u68d2\u5f0f.jpg 1127w\" sizes=\"(max-width: 764px) 100vw, 764px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u627e\u4e00\u584a\u8edf\u588a (\u907f\u514d\u8eab\u9ad4\u4e0d\u9069)<\/li><li>\u96d9\u8173\u8cbc\u5408\uff0c\u5148\u5074\u653e\u65bc\u5730\u9762<\/li><li>\u624b\u90e8\u65bc\u8eab\u9ad4\u65c1\u5074\uff0c\u5782\u76f4\u6490\u65bc\u5730\u9762<\/li><li>\u5229\u7528\u8179\u90e8\u7684\u529b\u91cf\uff0c\u5c07\u8eab\u9ad4\u5074\u908a\u62ac\u8d77<\/li><li>\u81f3\u5074\u8eab\u5448\u4e00\u76f4\u7dda\u5f8c\uff0c\u505c\u75593\uff5e5\u79d2<\/li><li>\u518d\u653e\u9b06\u8eab\u9ad4\uff0c\u5c07\u8eab\u9ad4\u5074\u653e\u5728\u5730\u9762<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5074\u68d2\u5f0f\uff0c\u76f8\u8f03\u65bc\u4e00\u822c\u7684\u68d2\u5f0f\u80af\u5b9a\u662f\u66f4\u96e3\u7684\uff0c\u9700\u8981\u7684\u6838\u5fc3\u7a69\u5b9a\u6027\u4e5f\u66f4\u9ad8<\/p>\n\n\n\n<p>\u4e00\u822c\u4eba\u7684\u5169\u5074\u6838\u5fc3\uff0c\u5728\u751f\u6d3b\u4e2d\u5176\u5be6\u6bd4\u8f03\u5c11\u88ab\u4f7f\u7528\u5230\uff0c\u89ba\u5f97\u56f0\u96e3\u662f\u5f88\u6b63\u5e38\u7684\u4e8b\uff01\u5343\u842c\u5225\u81ea\u8cac<\/p>\n\n\n\n<p>\u4f46\u56e0\u70ba\u6bd4\u8f03\u5c11\u7df4\u5230\uff0c\u52a0\u4e0a\u4eba\u9ad4\u7684\u6838\u5fc3\u808c\u7fa4\u662f360\u00b0\u7684\uff0c\u5982\u679c\u72c0\u6cc1\u5141\u8a31\uff0c\u5074\u68d2\u5f0f\u6703\u662f\u5e6b\u52a9\u4f60\u5b8c\u6574\u6838\u5fc3\u8a13\u7df4\u7684\u95dc\u9375<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%833_%E6%8A%97%E6%97%8B%E8%BD%89%E8%A8%93%E7%B7%B4\"><\/span><strong>\uff033 \u6297\u65cb\u8f49\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>\u4e0a\u624b\u96e3\u5ea6<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50<\/p>\n\n\n\n<p><strong>\u63a8\u85a6\u6307\u6578<\/strong>\uff1a\u2b50\u2b50\u2b50\u2b50\u2b50<\/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\"><img decoding=\"async\" loading=\"lazy\" width=\"482\" height=\"338\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6297\u65cb\u8f49.jpg\" alt=\"\u6838\u5fc3\u8a13\u7df4 - \u6297\u65cb\u8f49\u8a13\u7df4\" class=\"wp-image-7365\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6297\u65cb\u8f49.jpg 482w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/09\/\u6297\u65cb\u8f49-300x210.jpg 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u64cd\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p>\n\n\n\n<ol><li>\u627e\u4e00\u689d\u8f15\u7684\u5f48\u529b\u5e36 or \u4f7f\u7528cable<\/li><li>\u5c07\u9ad8\u5ea6\u8abf\u6574\u81f3\u80f8\u53e3\u9ad8\u5ea6<\/li><li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u8e29\u7a69\u5730\u9762<\/li><li>\u96d9\u624b\u5c0d\u63e1\uff0c\u63e1\u4f4f\u5e36\u5b50\u7684\u4e00\u7aef<\/li><li>\u4e00\u958b\u59cb\u8eab\u9ad4\u5148\u9762\u5411\u5e36\u5b50\u7684\u65b9\u5411<\/li><li>\u63a5\u8457\u5c07\u5e36\u5b50\u62c9\u81f3\u8eab\u9ad4\u6b63\u524d\u65b9<\/li><li>\u62c9\u52d5\u7684\u540c\u6642\uff0c\u96d9\u8173\u4fdd\u6301\u524d\u65b9<\/li><\/ol>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6297\u65cb\u8f49\u8a13\u7df4\uff0c\u662f\u6211\u500b\u4eba\u4e5f\u975e\u5e38\u559c\u6b61\u7684\u6838\u5fc3\u904b\u52d5\uff01\u800c\u4e14\u597d\u73a9\u53c8\u6709\u6311\u6230\u6027<\/p>\n\n\n\n<p>\u5728\u5065\u8eab\u623f\u7684\u670b\u53cb\u53ef\u4ee5\u9078\u64c7\u4f7f\u7528cable\u6ed1\u8f2a\u6a5f\uff0c\u5bb6\u4e2d\u7684\u670b\u53cb\u53ef\u4ee5\u4f7f\u7528<strong><a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noopener\" title=\"\u5f48\u529b\u5e36\">\u5f48\u529b\u5e36<\/a><\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u539f\u7406\u662f\u5229\u7528\u5916\u529b\u7684\u65cb\u8f49\uff0c\u8b93\u8eab\u9ad4\u7522\u751f\u4e0d\u7a69\u5b9a\u6027\uff0c\u9032\u800c\u8a13\u7df4\u8eab\u9ad4\u62b5\u6297\u65cb\u8f49\u7684\u80fd\u529b<\/p>\n\n\n\n<p>\u65c1\u908a\u7684\u5e36\u5b50\u56e0\u70ba\u5177\u6709\u5f35\u529b\uff0c\u6703\u628a\u8eab\u9ad4\u62c9\u56de\u53bb\uff0c\u4f46\u4f60\u7684\u8eab\u9ad4\u53c8\u8981\u9632\u6b62\u88ab\u62c9\u56de\uff0c\u5c0d\u65bc\u6838\u5fc3\u808c\u7fa4\u7684\u523a\u6fc0\u4e5f\u4e0d\u5c0f<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49 <strong><a href=\"https:\/\/physicfit.com\/resistance-bands\/\" target=\"_blank\" rel=\"noopener\" title=\"\u3010\u5c45\u5bb6\u8a13\u7df4\u5fc5\u5099\u3011\u5f48\u529b\u5e36\u9078\u8cfc\u653b\u7565\uff1a\u7ff9\u81c0\u5708\u3001\u5f48\u529b\u7e69\u8a72\u600e\u9ebc\u9078\uff1f5\u6b3e\u63a8\u85a6\u7d66\u4f60\">\u3010\u5c45\u5bb6\u8a13\u7df4\u5fc5\u5099\u3011\u5f48\u529b\u5e36\u9078\u8cfc\u653b\u7565\uff1a\u7ff9\u81c0\u5708\u3001\u5f48\u529b\u7e69\u8a72\u600e\u9ebc\u9078\uff1f5\u6b3e\u63a8\u85a6\u7d66\u4f60<\/a><\/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>\u770b\u5230\u9019\u908a\uff0c\u4e0d\u77e5\u9053\u4f60\u5c0d\u65bc\u6838\u5fc3\u808c\u7fa4\u7684\u8a13\u7df4\u662f\u4e0d\u662f\u4e5f\u66f4\u6709\u6982\u5ff5\u4e86\u5462\uff01<\/p>\n\n\n\n<p>\u5176\u5be6\u4e26\u6c92\u6709\u4ec0\u9ebc\u7279\u6b8a\u4e4b\u8655\uff0c\u5c31\u662f\u5229\u7528\u5404\u7a2e\u300c\u7b26\u5408\u8eab\u9ad4\u7d50\u69cb\u300d\u7684\u52d5\u4f5c\u53bb\u505a\u79fb\u52d5\uff0c\u8b93\u8eab\u9ad4\u611f\u89ba\u5230\u4e0d\u7a69<\/p>\n\n\n\n<p>\u9019\u6642\u4eba\u9ad4\u672c\u80fd\u60c5\u6cc1\u4e0b\uff0c\u6703\u60f3\u8981\u7dad\u6301<strong>\u7a69\u5b9a<\/strong>\uff0c\u5c31\u7b97\u4f60\u518d\u600e\u9ebc\u4e0d\u77e5\u9053\u6838\u5fc3\u51fa\u529b\u7684\u611f\u89ba\uff0c\u90fd\u80fd\u56e0\u6b64\u800c\u88ab\u8a98\u767c<\/p>\n\n\n\n<p>\u4e0a\u9762\u63a8\u85a6\u7684\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\uff0c\u5f9e\u521d\u968e\uff5e\u9032\u968e\u662f\u5c6c\u65bc\u300c<strong>\u6df1\u5c64\u6838\u5fc3<\/strong>\u300d\uff0c\u4e5f\u5c31\u662f\u6211\u5011\u61c9\u8a72\u52a0\u5f37\u7684\u90e8\u5206\uff0c\u81f3\u65bc\u300c<strong>\u6dfa\u5c64\u6838\u5fc3<\/strong>\u300d\u5c31\u662f\u8a13\u7df4<strong><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noopener\" title=\"\u8179\u808c\">\u8179\u808c<\/a><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\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=\"TEoDtxBIvF\"><a href=\"https:\/\/physicfit.com\/abs-training-2\/\">\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><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/abs-training-2\/embed\/#?secret=TEoDtxBIvF\" data-secret=\"TEoDtxBIvF\" 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=\"6_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span><strong>6. \u6838\u5fc3\u8a13\u7df4\u5e38\u898b\u554f\u984c FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/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>\u606d\u559c\u4f60\uff01\u6211\u5011\u7e3d\u7b97\u8a13\u7df4\u5b8c\u7562\u4e86\uff0c\u4f60\u7684\u8179\u90e8\u73fe\u5728\u61c9\u8a72\u89ba\u5f97\u6709\u9ede\u7dca\u7dca\u7684<\/p>\n\n\n\n<p>\u90a3\u6211\u5011\u5750\u4e0b\u4f86\u7a0d\u5fae\u4f11\u606f\u4e00\u4e0b\u3001\u559d\u53e3\u6c34\uff0c\u9806\u4fbf\u8b93\u6f22\u514b\u70ba\u4f60\u89e3\u7b54\u4e00\u4e9b\u6838\u5fc3\u8a13\u7df4\u5e38\u898b\u7684\u554f\u984c\u5427\uff5e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E7%B7%B4%E8%85%B9%E8%82%8C_%E7%B7%B4%E6%A0%B8%E5%BF%83%E5%97%8E%EF%BC%9F\"><\/span><strong>Q1\uff1a\u7df4\u8179\u808c = \u7df4\u6838\u5fc3\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5982\u679c\u524d\u9762\u7684\u5167\u5bb9\uff0c\u4f60\u90fd\u5df2\u7d93\u878d\u6703\u8cab\u901a\u4e86\uff0c\u90a3\u9ebc\u5c31\u6703\u77e5\u9053\uff1a\u300c\u7df4\u8179\u808c\u7684\u78ba\u662f\u8a13\u7df4\u6838\u5fc3\u7684\u4e00\u74b0\u300d<\/p>\n\n\n\n<p>\u4f46\u4e0d\u4ee3\u8868\u6574\u500b\u6838\u5fc3\u808c\u7fa4\u90fd\u6709\u88ab\u5145\u5206\u8a13\u7df4\uff0c\u8179\u808c\u8a13\u7df4\u5f88\u523b\u82e6\uff0c\u4f46\u8a13\u7df4\u7684\u662f\u808c\u8089\u7684\u6536\u7e2e<\/p>\n\n\n\n<p>\u6df1\u5c64\u6838\u5fc3\u7684\u8a13\u7df4\u662f\u300c<strong>\u7a69\u5b9a\u6027<\/strong>\u300d\uff0c\u5169\u500b\u8a13\u7df4\u65b9\u5411\u4e0d\u540c\u3001\u65b9\u5f0f\u4e0d\u540c\uff0c\u81ea\u7136\u4e5f\u7121\u6cd5\u4e92\u76f8\u53d6\u4ee3<\/p>\n\n\n\n<p>\u6700\u597d\u7684\u60c5\u6cc1\u9084\u662f\u5169\u7a2e\u90fd\u7df4\uff0c\u8b93\u4f60\u7684\u8eab\u9ad4\u4e0d\u53ea\u7a69\u5b9a\uff0c\u9084\u80fd\u6709\u7f8e\u9e97\u7684\u5916\u89c0<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E7%B7%B4%E6%A0%B8%E5%BF%83%E5%8F%AF%E4%BB%A5%E7%98%A6%E8%82%9A%E5%AD%90%E5%97%8E%EF%BC%9F\"><\/span><strong>Q2\uff1a\u7df4\u6838\u5fc3\u53ef\u4ee5\u7626\u809a\u5b50\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9084\u771f\u7684\u53ef\u4ee5\uff01\u4f46\u662f\u5c0d\u5e73\u5e38\u6c92\u6709\u904b\u52d5\u7fd2\u6163\u7684\u4eba\u4f86\u8aaa<\/p>\n\n\n\n<p>\u8a66\u60f3\u770b\u770b\uff0c\u4eca\u5929\u4f60\u7684\u5167\u81df\u3001\u5668\u5b98\u90fd\u5728\u6700\u5167\u5c64\uff0c\u5916\u5c64\u7531\u808c\u8089\u3001\u8868\u76ae\u652f\u6490<\/p>\n\n\n\n<p>\u4eca\u5929\u8179\u90e8\u7684\u808c\u7fa4\u8655\u65bc\u7121\u529b\u72c0\u614b\u4e0b\uff0c\u8981\u5982\u4f55\u5c07\u5167\u81df\u3001\u5403\u9032\u53bb\u7684\u6771\u897f\u597d\u597d\u6536\u4f4f\u5462<\/p>\n\n\n\n<p>\u900f\u904e\u6b63\u78ba\u7684\u6838\u5fc3\u8a13\u7df4\uff0c\u6703\u8b93\u4f60\u7684\u6838\u5fc3\u4fdd\u6709\u97cc\u6027\uff0c\u809a\u5b50\u6536\u7684\u7dca\uff0c\u770b\u8d77\u4f86\u81ea\u7136\u5c31\u6703\u5c0f\u8a31\u591a<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q3%EF%BC%9A%E8%A8%93%E7%B7%B4%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%EF%BC%8C%E6%9C%83%E8%AE%93%E8%85%B0%E8%AE%8A%E7%B2%97%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\uff0c\u6703\u8b93\u8170\u8b8a\u7c97\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5f9e\u91ab\u5b78\u7684\u89d2\u5ea6\u4f86\u770b\u7684\u8a71\uff0c\u6838\u5fc3\u808c\u7fa4\u9577\u5e74\u672a\u4f7f\u7528\u7684\u60c5\u6cc1\u4e0b\uff0c\u662f\u6703\u840e\u7e2e\u7684<\/p>\n\n\n\n<p>\u90a3\u9ebc\u9577\u5e74\u8a13\u7df4\u4e4b\u4e0b\u5462\uff1f\u9084\u662f\u6709\u6a5f\u6703\u8b93\u4f60\u7684\u6838\u5fc3\uff0c\u4e5f\u5c31\u662f\u8179\u90e8\u9019\u5708\u8b8a\u7684\u66f4\u58ef<\/p>\n\n\n\n<p>\u4e0d\u904e\u524d\u63d0\u662f\u4f60\u7684\u6838\u5fc3\u808c\u7fa4\u6bcf\u5929\u90fd\u7df4\u7684\u5f88\u52e4\uff0c\u751a\u81f3\u4e00\u76f4\u5f80\u4e0a\u5806\u758a\u91cd\u91cf<\/p>\n\n\n\n<p>\u5426\u5247\u6211\u8a8d\u70ba\u6b63\u5e38\u8a13\u7df4\u4e0b\uff0c\u4f60\u662f\u4e0d\u7528\u64d4\u5fc3\u7684\uff0c\u751a\u81f3\u5c0d\u8eab\u9ad4\u7684\u7a69\u5b9a\u6027\u6709\u52a0\u5206\u6548\u679c<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q4%EF%BC%9A%E4%B8%8D%E7%9F%A5%E9%81%93%E8%A9%B2%E5%A6%82%E4%BD%95%E8%AE%93%E6%A0%B8%E5%BF%83%E5%87%BA%E5%8A%9B\"><\/span><strong>Q4\uff1a\u4e0d\u77e5\u9053\u8a72\u5982\u4f55\u8b93\u6838\u5fc3\u51fa\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u65b0\u624b\u4e0d\u77e5\u9053\u8a72\u600e\u9ebc\u8b93\u6838\u5fc3\u51fa\u529b\uff0c\u6211\u8a8d\u70ba\u662f\u5f88\u6b63\u5e38\u7684\uff01\u4f60\u4e26\u4e0d\u5b64\u55ae<\/p>\n\n\n\n<p>\u7562\u7adf\u5e73\u5e38\u751f\u6d3b\u4e2d\u4e0d\u6703\u55ae\u7368\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\uff0c\u751f\u758f\u96e3\u514d<\/p>\n\n\n\n<p>\u56e0\u6b64\u9019\u4e5f\u662f\u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u900f\u904e\u4e0d\u540c\u7684\u300c<strong>\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c<\/strong>\u300d\u8feb\u4f7f\u4f60\u7684\u6838\u5fc3\u51fa\u529b<\/p>\n\n\n\n<p>\u4e0d\u9700\u8981\u4e00\u958b\u59cb\u5c31\u6703\u539f\u5730\u51fa\u529b\uff0c\u7df4\u7fd2\u4e00\u4e9b\u52d5\u4f5c\uff0c\u8b93\u81ea\u5df1\u6162\u6162\u719f\u7df4<\/p>\n\n\n\n<p>\u3000 \u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q5%EF%BC%9A%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E5%8F%AF%E4%BB%A5%E5%A4%A9%E5%A4%A9%E7%B7%B4%E5%97%8E%EF%BC%9F\"><\/span><strong>Q5\uff1a\u6838\u5fc3\u808c\u7fa4\u53ef\u4ee5\u5929\u5929\u7df4\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u7406\u8ad6\u4e0a\u4f86\u8aaa\uff0c\u6df1\u5c64\u6838\u5fc3\uff0c\u4e5f\u5c31\u662f\u7a69\u5b9a\u6027\u7684\u8a13\u7df4\uff0c\u5176\u5be6\u5c31\u50cf\u6211\u5011\u5728\u5fa9\u5065\u3001\u4f38\u5c55\u4e00\u6a23<\/p>\n\n\n\n<p>\u662f\u53ef\u4ee5\u6bcf\u5929\u7df4\u7684\uff0c\u4f46\u90fd\u8981\u5efa\u7acb\u5728\u6b63\u78ba\u7684\u52d5\u4f5c\u4e4b\u4e0b\uff0c\u5426\u5247\u4eca\u5929\u7df4\u6838\u5fc3\uff0c\u660e\u5929\u9178\u4e0b\u80cc\uff0c\u53ef\u80fd\u5c31\u6709\u9ede\u4e0d\u597d\u4e86<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q6%EF%BC%9A%E8%85%B0%E7%97%9B%E7%9A%84%E4%BA%BA%EF%BC%8C%E6%87%89%E8%A9%B2%E8%A6%81%E9%A6%AC%E4%B8%8A%E5%8A%A0%E5%BC%B7%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%97%8E%EF%BC%9F\"><\/span><strong>Q6\uff1a\u8170\u75db\u7684\u4eba\uff0c\u61c9\u8a72\u8981\u99ac\u4e0a\u52a0\u5f37\u6838\u5fc3\u8a13\u7df4\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8170\u75db\uff0c\u5927\u5bb6\u76f4\u89ba\u4e0b\u53ef\u80fd\u90fd\u6703\u8a8d\u70ba\u5c31\u662f\u6838\u5fc3\u592a\u5f31\uff0c\u52a0\u5f37\u807d\u8d77\u4f86\u5f88\u5408\u7406<\/p>\n\n\n\n<p>\u4f46\uff01\u5728\u9019\u88e1\uff0c\u6f22\u514b\u8981\u5e6b\u4f60\u91cd\u65b0\u5efa\u7acb\u4e00\u5957\u65b0\u7684\u6d41\u7a0b\uff1a<\/p>\n\n\n\n<ol><li>\u53ea\u8981\u6709\u8170\u75db\uff0c\u5c31\u512a\u5148\u5c0b\u627e\u7269\u7406\u6cbb\u7642<\/li><li>\u78ba\u5b9a\u91ab\u751f\u7684\u8aaa\u6cd5\u3001\u6307\u793a\u662f\u4ec0\u9ebc\u5f8c<\/li><li>\u518d\u6c7a\u5b9a\u662f\u5426\u53ef\u4ee5\u9032\u884c\u6838\u5fc3\u8a13\u7df4<\/li><\/ol>\n\n\n\n<p>\u660e\u660e\u4f60\u7684\u6838\u5fc3\u808c\u7fa4\u5c31\u5728\u767c\u708e\uff0c\u4f60\u9078\u64c7\u7e7c\u7e8c\u64cd\u5b83\u3001\u52d5\u5b83\uff0c\u60c5\u6cc1\u53ef\u80fd\u6703\u6bcf\u6cc1\u6108\u4e0b<\/p>\n\n\n\n<p>\u5982\u679c\u91ab\u751f\u7684\u6307\u793a\u662f\u53ef\u4ee5\u505a\u8a13\u7df4\u52a0\u5f37\u7684\uff0c\u90a3\u6211\u5011\u518d\u9078\u64c7\u5f9e\u521d\u968e\u958b\u59cb\uff0c\u6162\u6162\u5f80\u9032\u968e\u7684\u52d5\u4f5c\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q7%EF%BC%9A%E6%9C%89%E4%BB%80%E9%BA%BC%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%98%AF%E7%B0%A1%E5%96%AE%E7%9A%84%E5%97%8E%EF%BC%9F%E6%97%A5%E5%B8%B8%E7%94%9F%E6%B4%BB%E5%B0%B1%E5%8F%AF%E4%BB%A5%E9%80%B2%E8%A1%8C\"><\/span><strong>Q7\uff1a\u6709\u4ec0\u9ebc\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\u662f\u7c21\u55ae\u7684\u55ce\uff1f\u65e5\u5e38\u751f\u6d3b\u5c31\u53ef\u4ee5\u9032\u884c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6709\u7684\uff0c\u5c31\u5728\u6211\u5011\u751f\u6d3b\u4e2d<\/p>\n\n\n\n<p>\u9084\u8a18\u5f97\u4e0a\u4e00\u6b21\u4f60\u5230\u83dc\u5e02\u5834\u8cb7\u83dc\uff0c\u5230\u767e\u8ca8\u516c\u53f8\u8cfc\u7269\u662f\u4ec0\u9ebc\u6642\u5019\u55ce<\/p>\n\n\n\n<p>\u8ca0\u91cd\u8d70\u8def\uff0c\u4e5f\u5c31\u662f\u300c<strong><a href=\"https:\/\/physicfit.com\/farmers-walk\/\" target=\"_blank\" rel=\"noopener\" title=\"\u8fb2\u592b\u8d70\u8def\">\u8fb2\u592b\u8d70\u8def<\/a><\/strong>\u300d\u662f\u4e00\u7a2e\u5f88\u597d\u7684\u6838\u5fc3\u8a13\u7df4\u65b9\u5f0f<\/p>\n\n\n\n<p>\u8a23\u7ac5\u5f88\u7c21\u55ae\uff0c\u53ea\u8981\u78ba\u4fdd\u4f60\u5728\u8ca0\u91cd\u884c\u8d70\u6642\uff0c\u8eab\u9ad4\u4f9d\u7136\u4fdd\u6301\u76f4\u7acb\u3001\u4e0d\u6b6a\u659c\u5373\u53ef<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"JxQ5o8lLCW\"><a href=\"https:\/\/physicfit.com\/farmers-walk\/\">\u3010\u8fb2\u592b\u8d70\u8def\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u8ca0\u91cd\u884c\u8d70\u8a72\u600e\u9ebc\u505a\uff1f\u7a7a\u9593\u4e0d\u5920\u9084\u53ef\u4ee5\u7df4\u55ce\uff1f\u5b8c\u6574\u8a13\u7df4\u6559\u5b78<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: 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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 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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 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