{"id":7795,"date":"2022-12-27T14:39:58","date_gmt":"2022-12-27T06:39:58","guid":{"rendered":"https:\/\/physicfit.com\/?p=7795"},"modified":"2023-01-06T15:01:30","modified_gmt":"2023-01-06T07:01:30","slug":"humerus-forward","status":"publish","type":"post","link":"https:\/\/physicfit.com\/humerus-forward\/","title":{"rendered":"\u3010\u80b1\u9aa8\u524d\u79fb\uff5c\u554f\u984c\u6539\u5584\u3011\u60f3\u77ef\u6b63\uff0c\u5148\u5225\u6025\u8457\u7df4\u7fd2\u80a9\u5916\u65cb\uff01\u5713\u80a9\u3001\u80b1\u9aa8\u524d\u79fb\u5927\u4e0d\u540c"},"content":{"rendered":"\n<p>\u80b1\u9aa8\u524d\u79fb\u662f\u9020\u6210\u6211\u5011<strong><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noopener\" title=\"\u81e5\u63a8\">\u81e5\u63a8<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/barbell-shoulder-press\/\" target=\"_blank\" rel=\"noopener\" title=\"\">\u80a9\u63a8<\/a><\/strong>\u6642\uff0c\u6642\u5e38\u611f\u53d7\u5230\u80a9\u8180\u4e0d\u9069\u7684\u4e3b\u56e0\u4e4b\u4e00<\/p>\n\n\n\n<p>\u4f46\u300c\u524d\u79fb\u300d\u5169\u500b\u5b57\u537b<strong>\u5f88\u5bb9\u6613\u8b93\u5927\u5bb6\u8aa4\u89e3\u6210<\/strong> &#8211; \u8eab\u9ad4\u5f80\u524d\uff0c\u5c31\u5fc5\u9808\u7df4\u7fd2\u4e00\u4e9b\u5c07\u8eab\u9ad4\u5f80\u5f8c\u6273\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u4f8b\u5982\u6700\u7d93\u5178\u7684\uff1a\u80a9\u5916\u65cb\uff0c\u4f46\u60f3\u6539\u5584\u80b1\u9aa8\u524d\u79fb\u554f\u984c\uff0c\u5fc5\u9808\u5f9e\u539f\u56e0\u3001\u6e90\u982d\u958b\u59cb\u4e86\u89e3\uff0c\u624d\u80fd\u6709\u6548\u77ef\u6b63<\/p>\n\n\n\n<p>\u4eca\u5929\u5c31\u8b93\u6f22\u514b\u5e36\u8457\u4f60\uff0c\u4e00\u8d77\u628a\u8a13\u7df4\u6642\uff0c\u64fe\u4eba\u7684\u80a9\u8180\u524d\u5074\u9178\u75db\u554f\u984c\u89e3\u6c7a\u5427\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; 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title=\"\u3010\u99dd\u80cc\uff5c\u554f\u984c\u6539\u5584\u3011\u60f3\u89e3\u6c7a\u99dd\u80cc\u554f\u984c\uff0c\u4f60\u9700\u8981\u7684\u53ef\u80fd\u300c\u4e0d\u53ea\u300d\u7df4\u80cc\uff01\uff14\u5927\u77ef\u6b63\u8a13\u7df4 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/treat-hunchback\/embed\/#?secret=5kQz6uuChx\" data-secret=\"5kQz6uuChx\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000  \u3000\u3000\u3000<\/p>\n\n\n\n<p>\ud83d\udc49\u00a0<strong><a href=\"https:\/\/forms.gle\/ccu2GMwQQoVoNgQs8\" target=\"_blank\" rel=\"noreferrer noopener\">\u6f22\u514b\u5065\u8eab\u300c\u9ad8\u96c4\u300d\u4e00\u5c0d\u4e00\u6559\u7df4\u8ab2<\/a><\/strong><\/p>\n\n\n\n<p>\u3000  \u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-66169da7130af\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-66169da7130af\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/physicfit.com\/humerus-forward\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u80b1\u9aa8\u524d\u79fb\uff1f\">1. \u4ec0\u9ebc\u662f\u80b1\u9aa8\u524d\u79fb\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/physicfit.com\/humerus-forward\/#2_%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB_vs_%E5%9C%93%E8%82%A9%EF%BC%8C%E5%A4%9A%E6%95%B8%E4%BA%BA%E8%AA%A4%E8%A7%A3%E7%9A%84%E7%97%87%E7%8B%80%EF%BC%81\" title=\"2. \u80b1\u9aa8\u524d\u79fb vs \u5713\u80a9\uff0c\u591a\u6578\u4eba\u8aa4\u89e3\u7684\u75c7\u72c0\uff01\">2. \u80b1\u9aa8\u524d\u79fb vs \u5713\u80a9\uff0c\u591a\u6578\u4eba\u8aa4\u89e3\u7684\u75c7\u72c0\uff01<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/physicfit.com\/humerus-forward\/#3_%E5%9B%9E%E9%81%8E%E9%A0%AD%E4%BE%86%EF%BC%8C%E9%82%A3%E9%BA%BC%E9%80%A0%E6%88%90%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E7%9A%84%E5%8E%9F%E5%9B%A0%E6%98%AF%E4%BB%80%E9%BA%BC%E5%91%A2%EF%BC%9F\" title=\"3. \u56de\u904e\u982d\u4f86\uff0c\u90a3\u9ebc\u9020\u6210\u80b1\u9aa8\u524d\u79fb\u7684\u539f\u56e0\u662f\u4ec0\u9ebc\u5462\uff1f\">3. \u56de\u904e\u982d\u4f86\uff0c\u90a3\u9ebc\u9020\u6210\u80b1\u9aa8\u524d\u79fb\u7684\u539f\u56e0\u662f\u4ec0\u9ebc\u5462\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/physicfit.com\/humerus-forward\/#4_%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E6%9C%83%E5%BC%95%E7%99%BC%E5%93%AA%E4%BA%9B%E7%97%87%E7%8B%80%E3%80%81%E5%95%8F%E9%A1%8C%EF%BC%9F\" title=\"4. \u80b1\u9aa8\u524d\u79fb\u6703\u5f15\u767c\u54ea\u4e9b\u75c7\u72c0\u3001\u554f\u984c\uff1f\">4. \u80b1\u9aa8\u524d\u79fb\u6703\u5f15\u767c\u54ea\u4e9b\u75c7\u72c0\u3001\u554f\u984c\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/physicfit.com\/humerus-forward\/#5_%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E7%9F%AF%E6%AD%A3%EF%BC%93%E5%A4%A7%E6%AD%A5%E9%A9%9F\" title=\"5. \u80b1\u9aa8\u524d\u79fb\u77ef\u6b63\uff13\u5927\u6b65\u9a5f\">5. \u80b1\u9aa8\u524d\u79fb\u77ef\u6b63\uff13\u5927\u6b65\u9a5f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" 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href=\"https:\/\/physicfit.com\/humerus-forward\/#%E2%91%A2_%E8%82%A9%E8%86%80%E5%BE%8C%E5%81%B4%E9%97%9C%E7%AF%80%E5%9B%8A%E6%94%BE%E9%AC%86\" title=\"\u2462 \u80a9\u8180\u5f8c\u5074\u95dc\u7bc0\u56ca\u653e\u9b06\">\u2462 \u80a9\u8180\u5f8c\u5074\u95dc\u7bc0\u56ca\u653e\u9b06<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/humerus-forward\/#%E2%91%A3_%E6%89%93%E9%96%8B%E8%83%B8%E6%A4%8E%E6%B4%BB%E5%8B%95%E5%BA%A6%E3%80%81%E5%A2%9E%E5%8A%A0%E8%82%A9%E8%83%9B%E9%AA%A8%E8%B2%BC%E5%90%88%E5%BA%A6\" title=\"\u2463 \u6253\u958b\u80f8\u690e\u6d3b\u52d5\u5ea6\u3001\u589e\u52a0\u80a9\u80db\u9aa8\u8cbc\u5408\u5ea6\">\u2463 \u6253\u958b\u80f8\u690e\u6d3b\u52d5\u5ea6\u3001\u589e\u52a0\u80a9\u80db\u9aa8\u8cbc\u5408\u5ea6<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/humerus-forward\/#%EF%BC%83_%E9%AC%86%E5%8B%95%E8%9C%B7%E7%B8%AE%E7%9A%84%E9%97%9C%E7%AF%80%E5%9B%8A\" title=\"\uff03 \u9b06\u52d5\u8737\u7e2e\u7684\u95dc\u7bc0\u56ca\">\uff03 \u9b06\u52d5\u8737\u7e2e\u7684\u95dc\u7bc0\u56ca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/humerus-forward\/#%EF%BC%83_%E5%BC%B7%E5%8C%96%E8%83%BD%E5%B0%87%E8%82%B1%E9%AA%A8%E5%BE%80%E5%BE%8C%E5%BE%A9%E4%BD%8D%E7%9A%84%E5%85%A7%E6%97%8B%E8%82%8C%E7%BE%A4\" title=\"\uff03 \u5f37\u5316\u80fd\u5c07\u80b1\u9aa8\u5f80\u5f8c\u5fa9\u4f4d\u7684\u5167\u65cb\u808c\u7fa4\">\uff03 \u5f37\u5316\u80fd\u5c07\u80b1\u9aa8\u5f80\u5f8c\u5fa9\u4f4d\u7684\u5167\u65cb\u808c\u7fa4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/humerus-forward\/#6_%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_Q%EF%BC%86A\" title=\"6. \u80b1\u9aa8\u524d\u79fb\u5e38\u898b\u554f\u984c Q\uff06A\">6. \u80b1\u9aa8\u524d\u79fb\u5e38\u898b\u554f\u984c Q\uff06A<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/humerus-forward\/#Q1%EF%BC%9A%E6%83%B3%E5%B0%B1%E8%A8%BA%E7%A2%BA%E8%AA%8D%E6%98%AF%E5%90%A6%E6%9C%89%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E5%95%8F%E9%A1%8C%E7%9A%84%E8%A9%B1%EF%BC%8C%E8%A6%81%E7%9C%8B%E5%93%AA%E4%B8%80%E7%A7%91%EF%BC%9F\" title=\"Q1\uff1a\u60f3\u5c31\u8a3a\u78ba\u8a8d\u662f\u5426\u6709\u80b1\u9aa8\u524d\u79fb\u554f\u984c\u7684\u8a71\uff0c\u8981\u770b\u54ea\u4e00\u79d1\uff1f\">Q1\uff1a\u60f3\u5c31\u8a3a\u78ba\u8a8d\u662f\u5426\u6709\u80b1\u9aa8\u524d\u79fb\u554f\u984c\u7684\u8a71\uff0c\u8981\u770b\u54ea\u4e00\u79d1\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/humerus-forward\/#Q2%EF%BC%9A%E6%83%B3%E5%AE%8C%E5%85%A8%E6%94%B9%E5%96%84%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%EF%BC%8C%E9%99%A4%E4%BA%86%E8%A8%93%E7%B7%B4%EF%BC%8C%E9%82%84%E6%9C%89%E4%BB%80%E9%BA%BC%E9%9C%80%E8%A6%81%E6%B3%A8%E6%84%8F%EF%BC%9F\" title=\"Q2\uff1a\u60f3\u5b8c\u5168\u6539\u5584\u80b1\u9aa8\u524d\u79fb\uff0c\u9664\u4e86\u8a13\u7df4\uff0c\u9084\u6709\u4ec0\u9ebc\u9700\u8981\u6ce8\u610f\uff1f\">Q2\uff1a\u60f3\u5b8c\u5168\u6539\u5584\u80b1\u9aa8\u524d\u79fb\uff0c\u9664\u4e86\u8a13\u7df4\uff0c\u9084\u6709\u4ec0\u9ebc\u9700\u8981\u6ce8\u610f\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/physicfit.com\/humerus-forward\/#Q3%EF%BC%9A%E8%8B%A5%E6%9C%89%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%EF%BC%8C%E4%BD%86%E4%B8%8D%E6%83%B3%E8%A7%A3%E6%B1%BA%E7%9A%84%E8%A9%B1%EF%BC%8C%E6%9C%83%E6%80%8E%E9%BA%BC%E6%A8%A3%E5%97%8E%EF%BC%9F\" title=\"Q3\uff1a\u82e5\u6709\u80b1\u9aa8\u524d\u79fb\uff0c\u4f46\u4e0d\u60f3\u89e3\u6c7a\u7684\u8a71\uff0c\u6703\u600e\u9ebc\u6a23\u55ce\uff1f\">Q3\uff1a\u82e5\u6709\u80b1\u9aa8\u524d\u79fb\uff0c\u4f46\u4e0d\u60f3\u89e3\u6c7a\u7684\u8a71\uff0c\u6703\u600e\u9ebc\u6a23\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/physicfit.com\/humerus-forward\/#Q4%EF%BC%9A%E5%A6%82%E4%BD%95%E6%AA%A2%E6%B8%AC%E3%80%81%E5%88%A4%E6%96%B7%E8%87%AA%E5%B7%B1%E6%98%AF%E5%90%A6%E6%9C%89%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%EF%BC%9F\" title=\"Q4\uff1a\u5982\u4f55\u6aa2\u6e2c\u3001\u5224\u65b7\u81ea\u5df1\u662f\u5426\u6709\u80b1\u9aa8\u524d\u79fb\uff1f\">Q4\uff1a\u5982\u4f55\u6aa2\u6e2c\u3001\u5224\u65b7\u81ea\u5df1\u662f\u5426\u6709\u80b1\u9aa8\u524d\u79fb\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/physicfit.com\/humerus-forward\/#%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-19\" href=\"https:\/\/physicfit.com\/humerus-forward\/#%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-20\" href=\"https:\/\/physicfit.com\/humerus-forward\/#%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-21\" href=\"https:\/\/physicfit.com\/humerus-forward\/#%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-22\" href=\"https:\/\/physicfit.com\/humerus-forward\/#%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-23\" href=\"https:\/\/physicfit.com\/humerus-forward\/#%E8%A8%93%E7%B7%B4%E8%8F%9C%E5%96%AE\" title=\"\u8a13\u7df4\u83dc\u55ae\">\u8a13\u7df4\u83dc\u55ae<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BB%80%E9%BA%BC%E6%98%AF%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u80b1\u9aa8\u524d\u79fb\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000   \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d2.jpg\" alt=\"\u3010\u80b1\u9aa8\u524d\u79fb\uff5c\u554f\u984c\u6539\u5584\u3011\u60f3\u77ef\u6b63\uff0c\u5148\u5225\u6025\u8457\u7df4\u7fd2\u80a9\u5916\u65cb\uff01\u5713\u80a9\u3001\u80b1\u9aa8\u524d\u79fb\u5927\u4e0d\u540c\" class=\"wp-image-7798\" width=\"263\" height=\"275\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d2.jpg 368w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d2-287x300.jpg 287w\" sizes=\"(max-width: 263px) 100vw, 263px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000   \u3000\u3000<\/p>\n\n\n\n<p><strong>\u80b1\u9aa8\u524d\u79fb<\/strong>\uff0c<strong><a href=\"https:\/\/bangaloreshoulderinstitute.com\/superior-anterior-superior-migration-shoulder\/#:~:text=In%20some%20individuals%20the%20humeral,is%20called%20anterior%2Dsuperior%20migration.\" target=\"_blank\" rel=\"noopener\" title=\"Humerus moving forward\">Humerus moving forward<\/a><\/strong>\uff0c\u9867\u540d\u601d\u7fa9\u5c31\u662f\u300c\u80b1\u9aa8\u300d\u767c\u751f\u4e86\u5411\u524d\u79fb\u52d5\u7684\u73fe\u8c61<\/p>\n\n\n\n<p>\u81f3\u65bc\u80b1\u9aa8\u524d\u79fb\u6703\u5c0d\u8eab\u9ad4\u5e36\u4f86\u54ea\u4e9b\u8b8a\u5316\uff0c\u6211\u60f3\u4f60\u5fc5\u9808\u5148\u4e86\u89e3\u4ec0\u9ebc\u662f\u80b1\u9aa8\uff0c\u4ee5\u53ca\u5b83\u662f\u5982\u4f55\u5411\u524d\u79fb\u52d5\u7684<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8.jpg\" alt=\"\u80b1\u9aa8\u4f4d\u7f6e\" class=\"wp-image-7799\" width=\"193\" height=\"313\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8.jpg 338w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8-185x300.jpg 185w\" sizes=\"(max-width: 193px) 100vw, 193px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u80b1\u9aa8\u662f\u4f4d\u65bc\u6211\u5011\u5927\u81c2\u3001\u4e0a\u81c2\u7684\u4e00\u584a\u9aa8\u982d\uff0c\u5982\u4e0a\u5716(\u7d05\u8272\u5340\u57df)\u6240\u793a<\/p>\n\n\n\n<p>\u4efb\u4f55\u4e0a\u80a2\u8a13\u7df4\uff0c\u50cf\u662f\u80a9\u63a8\u3001\u81e5\u63a8\u3001\u5212\u8239&#8230; \u5168\u90e8\u90fd\u6703\u4f7f\u7528\u5230\u624b\u81c2\uff0c\u5c24\u5176\u53c8\u6709\u90e8\u5206\u808c\u8089\u662f\u540c\u6642\u9023\u63a5\u80b1\u9aa8\u3001\u8eab\u9ad4\u8ec0\u5e79\u7684<\/p>\n\n\n\n<p>\u56e0\u6b64\u80b1\u9aa8\u524d\u79fb\u5f71\u97ff\u5230\u7684\uff0c\u7d55\u4e0d\u55ae\u55ae\u53ea\u662f\u624b\u81c2\u800c\u5df2\uff01<\/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\/12\/\u7403\u7aa9.jpg\" alt=\"\u80a9\u95dc\u7bc0\u7d50\u69cb\" class=\"wp-image-7800\" width=\"379\" height=\"236\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u7403\u7aa9.jpg 630w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u7403\u7aa9-300x187.jpg 300w\" sizes=\"(max-width: 379px) 100vw, 379px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u80a9\u8180\u5c6c\u65bc\u300c<strong>\u7403\u7aa9\u95dc\u7bc0<\/strong>\u300d\uff0c\u4f7f\u5f97\u6211\u5011\u7684\u624b\u81c2\u80fd\u505a\u51fa\u5404\u7a2e\u89d2\u5ea6\u3001\u9ad8\u5ea6\u7684\u4f4d\u79fb<\/p>\n\n\n\n<p>\u4f46\u6b63\u56e0\u5982\u6b64\uff0c\u76f8\u5c0d\u4e0d\u7a69\u5b9a\u6027\u4e5f\u6bd4\u8f03\u9ad8\uff0c\u5bb9\u6613\u56e0\u70ba\u4e0d\u7576\u4f7f\u7528\u3001\u4e0d\u826f\u59ff\u52e2\u800c\u7522\u751f\u8b8a\u5316<\/p>\n\n\n\n<p>\u81f3\u65bc\u80b1\u9aa8\u5230\u5e95\u662f\u600e\u9ebc\u524d\u79fb\u7684\uff0c\u6211\u60f3\uff0c\u9019\u662f\u4f60\u7406\u89e3\u5b83\u8207\u5713\u80a9\u4e0d\u540c\u4e4b\u8655\u7684\u6a5f\u6703<\/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\/12\/\u80b1\u9aa8\u524d\u79fb.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\" class=\"wp-image-7801\" width=\"505\" height=\"283\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb.jpg 549w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-300x168.jpg 300w\" sizes=\"(max-width: 505px) 100vw, 505px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u80b1\u9aa8\u524d\u79fb\u662f\u300c<strong>\u539f\u672c\u5f85\u5728\u7403\u7aa9\u95dc\u7bc0\u4e2d\u592e\u7684\u80b1\u9aa8\uff0c\u5f80\u524d\u79fb\u52d5<\/strong>\u300d\uff0c\u800c\u975e\u6574\u96bb\u624b\u81c2\u5411\u524d\u79fb\u52d5<\/p>\n\n\n\n<p>\u56e0\u6b64\u89e3\u5256\u5b78\u4e0a\u4f86\u770b\uff0c\u4f60\u7684\u624b\u81c2\u4e0a\u4e0b\u6703\u7522\u751f\u51fa\u659c\u9762\u7684\u89d2\u5ea6\uff0c\u5982\u4e0b\u5716 \u2193<\/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\/12\/\u80b1\u9aa8\u524d\u79fb-2.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u75c7\u72c0\" class=\"wp-image-7802\" width=\"270\" height=\"283\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-2.jpg 361w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-2-287x300.jpg 287w\" sizes=\"(max-width: 270px) 100vw, 270px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7576\u7136\uff01\u6f22\u514b\u4e0d\u5426\u8a8d\u4e0a\u5716\u78ba\u5be6\u8a87\u5f35\u4e86\u9ede\uff0c\u4f46\u70ba\u4e86\u52a0\u6df1\u4f60\u5c0d\u80b1\u9aa8\u524d\u79fb\u7684\u5370\u8c61\uff0c\u6211\u5011\u5fc5\u9808\u9019\u9ebc\u653e<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB_vs_%E5%9C%93%E8%82%A9%EF%BC%8C%E5%A4%9A%E6%95%B8%E4%BA%BA%E8%AA%A4%E8%A7%A3%E7%9A%84%E7%97%87%E7%8B%80%EF%BC%81\"><\/span><strong>2. \u80b1\u9aa8\u524d\u79fb vs \u5713\u80a9\uff0c\u591a\u6578\u4eba\u8aa4\u89e3\u7684\u75c7\u72c0\uff01<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/12\/\u80b1\u9aa8\u524d\u79fb-\u5713.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb vs \u5713\u80a9\" class=\"wp-image-7804\" width=\"417\" height=\"274\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u5713.jpg 510w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u5713-300x197.jpg 300w\" sizes=\"(max-width: 417px) 100vw, 417px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7d66\u81ea\u5df15\u79d2\u9418\u7684\u6642\u9593\u601d\u8003\uff0c5\u30014\u30013&#8230;0<\/p>\n\n\n\n<p>\u770b\u7684\u51fa\u4f86\u54ea\u4e00\u500b\u662f\u5713\u80a9\uff0c\u54ea\u4e00\u500b\u662f\u80b1\u9aa8\u524d\u79fb\u55ce\uff1f\u7b54\u6848\u662f\uff1a\u5de6\u908a &#8211; \u5713\u80a9 \/ \u53f3\u908a &#8211; \u80b1\u9aa8\u524d\u79fb<\/p>\n\n\n\n<p>\u80b1\u9aa8\u524d\u79fb\uff0c\u662f\u4f4d\u65bc\u80a9\u95dc\u7bc0\u90e8\u5206\u7684\u80b1\u9aa8\u88ab\u5411\u524d\u63a8\u79fb\uff0c\u4f46\u4e0b\u534a\u90e8\u4e0d\u52d5\uff0c\u9020\u6210\u4e0a\u4e0b\u659c\u9762<\/p>\n\n\n\n<p>\u800c\u5713\u80a9\uff0c\u5247\u662f\u9577\u671f<strong><a href=\"https:\/\/physicfit.com\/treat-hunchback\/\" target=\"_blank\" rel=\"noopener\" title=\"\u99dd\u80cc\">\u99dd\u80cc<\/a><\/strong>\u9020\u6210\u7684\u4e2d\u3001\u4e0b\u659c\u65b9\u808c\u7121\u529b\uff0c\u80a9\u80db\u9aa8\u7121\u6cd5\u6709\u6548\u5f8c\u6536\uff0c\u9020\u6210\u96d9\u624b\u5411\u524d\u3001\u5411\u5167\u65cb\u8f49<\/p>\n\n\n\n<p>\u7c21\u6613\u7684\u8fa8\u8b58\u65b9\u6cd5\u4ea4\u7d66\u4f60\uff01\u4e0d\u904e\u5713\u80a9\u3001\u80b1\u9aa8\u524d\u79fb\u9084\u662f\u6709\u53ef\u80fd\u540c\u6642\u767c\u751f\u7684\uff0c\u5fc5\u9808\u900f\u904e\u5c08\u696d\u91ab\u5e2b\u4f5c\u8a55\u4f30\u518d\u4f86\u505a\u77ef\u6b63\u8a13\u7df4<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u5713\u80a9\uff1a\u5f8c\u65b9\u659c\u65b9\u808c\u3001\u65cb\u8f49\u808c\u7fa4\u7121\u529b\uff0c\u9700\u52a0\u5f37\u5916\u65cb\u80fd\u529b \/ \u80b1\u9aa8\u524d\u79fb\uff1a\u80fd\u5c07\u80b1\u9aa8\u5411\u5f8c\u56fa\u5b9a\u7684\u5167\u65cb\u808c\u7fa4\u7121\u529b\uff0c\u9700\u52a0\u5f37\u5167\u65cb\u80fd\u529b<\/span><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%9B%9E%E9%81%8E%E9%A0%AD%E4%BE%86%EF%BC%8C%E9%82%A3%E9%BA%BC%E9%80%A0%E6%88%90%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E7%9A%84%E5%8E%9F%E5%9B%A0%E6%98%AF%E4%BB%80%E9%BA%BC%E5%91%A2%EF%BC%9F\"><\/span><strong>3. \u56de\u904e\u982d\u4f86\uff0c\u90a3\u9ebc\u9020\u6210\u80b1\u9aa8\u524d\u79fb\u7684\u539f\u56e0\u662f\u4ec0\u9ebc\u5462\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u53c8\u6487\u5b50.jpg\" alt=\"\u9020\u6210\u80b1\u9aa8\u524d\u79fb\u7684\u539f\u56e0\" class=\"wp-image-7805\" width=\"457\" height=\"286\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u53c8\u6487\u5b50.jpg 484w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u53c8\u6487\u5b50-300x188.jpg 300w\" sizes=\"(max-width: 457px) 100vw, 457px\" \/><\/figure><\/div>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<p>\u5176\u5be6\u5927\u591a\u6578\u6709\u80b1\u9aa8\u524d\u79fb\u554f\u984c\u7684\u4eba\uff0c\u90fd\u662f\u56e0\u70ba\u300c\u751f\u6d3b\u7fd2\u6163\u300d\u5c0e\u81f4<\/p>\n\n\n\n<p>\u4ee5\u53f3\u6487\u5b50\u4f86\u770b\u7684\u8a71\uff0c\u4e0d\u8ad6\u662f\u62ff\u6c34\u676f\u3001\u5beb\u5b57\u3001\u63d0\u91cd\u7269&#8230; \u5168\u90e8\u90fd\u662f\u53f3\u624b\u4f86\u5b8c\u6210<\/p>\n\n\n\n<p>\u9019\u4f7f\u5f97\u6211\u5011\u8eab\u9ad4\u53f3\u5074\u6703\u8f03\u70ba\u7dca\u7e43\uff0c\u5982\u679c\u53c8\u6709\u6490\u8457\u982d\u3001\u5beb\u5b57\u6574\u96bb\u624b\u5f80\u524d\u4f38(\u5982\u4e0a\u5716) \u9019\u4e9b\u4e0d\u826f\u7fd2\u6163\u7684\u8a71<\/p>\n\n\n\n<p>\u6703\u52a0\u901f\u6211\u5011\u80b1\u9aa8\u88ab\u7dca\u7e43\u7684\u808c\u8089\u5411\u524d\u62c9\u52d5\u7684\u6a5f\u6703\uff0c\u96a8\u8457\u6642\u9593\u6162\u6162\u7d2f\u7a4d\uff0c\u6f14\u8b8a\u6210\u80b1\u9aa8\u524d\u79fb<\/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_%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E6%9C%83%E5%BC%95%E7%99%BC%E5%93%AA%E4%BA%9B%E7%97%87%E7%8B%80%E3%80%81%E5%95%8F%E9%A1%8C%EF%BC%9F\"><\/span><strong>4. \u80b1\u9aa8\u524d\u79fb\u6703\u5f15\u767c\u54ea\u4e9b\u75c7\u72c0\u3001\u554f\u984c\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u9020\u6210.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u7522\u751f\u7684\u554f\u984c\" class=\"wp-image-7806\" width=\"563\" height=\"283\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u9020\u6210.jpg 634w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u9020\u6210-300x151.jpg 300w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4e86\u89e3\u4e86\u80b1\u9aa8\u524d\u79fb\u5230\u5e95\u662f\u4ec0\u9ebc\u5f8c\uff0c\u6211\u5011\u9084\u5dee\u4e00\u6b65\u5c31\u80fd\u5c0d\u5b83\u6709\u5168\u9762\u7684\u8a8d\u8b58<\/p>\n\n\n\n<p>\u9023\u63a5\u5230\u80b1\u9aa8\u4e0a\u7684\u808c\u8089\u6709\u975e\u5e38\u591a\uff0c\u5305\u62ec\u6211\u5011\u7684\u80f8\u5927\u808c\u3001\u80f8\u5c0f\u808c\u3001\u4e09\u89d2\u808c\u3001\u4e8c\u982d\u808c\u9577\u982d&#8230;<\/p>\n\n\n\n<p>\u9019\u4e9b\u4f4d\u65bc\u524d\u5074\uff0c\u4e14\u5728\u80b1\u9aa8\u4e0a\u7684\u808c\u8089\uff0c\u82e5\u662f\u6709\u7dca\u7e43\u7684\u554f\u984c\uff0c\u80af\u5b9a\u6703\u5c07\u80b1\u9aa8\u5411\u524d\u62c9\u52d5<\/p>\n\n\n\n<p>\u4f46\u6f22\u514b\u8a8d\u70ba\u6700\u56b4\u91cd\u7684\u554f\u984c\u83ab\u904e\u65bc\u300c<strong>\u95dc\u7bc0\u56ca\u7684\u58d3\u8feb<\/strong>\u300d\uff0c\u80b1\u9aa8\u5411\u524d\u79fb\u52d5\u58d3\u8feb\u5230\u80a9\u8180\u7684\u95dc\u7bc0\u56ca\uff0c\u4f7f\u5f97\u4f60\u7684\u808c\u8089\u51fa\u518d\u591a\u529b\uff0c\u624b\u81c2\u4f9d\u7136\u96e3\u4ee5\u5fa9\u4f4d<\/p>\n\n\n\n<p>\u3000   \u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000  \u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E7%9F%AF%E6%AD%A3%EF%BC%93%E5%A4%A7%E6%AD%A5%E9%A9%9F\"><\/span><strong>5. \u80b1\u9aa8\u524d\u79fb\u77ef\u6b63\uff13\u5927\u6b65\u9a5f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>    \u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/treat.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63\uff13\u5927\u6b65\u9a5f\" class=\"wp-image-7808\" width=\"579\" height=\"326\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/treat.jpg 960w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/treat-300x169.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/treat-768x432.jpg 768w\" sizes=\"(max-width: 579px) 100vw, 579px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u60f3\u8981\u66f4\u6709\u6548\u7387\u7684\u89e3\u6c7a\u80b1\u9aa8\u524d\u79fb\u554f\u984c\uff0c\u5176\u5be6\u662f\u6709\u9806\u5e8f\u7684 \u2193 (\u61f6\u4eba\u5305)<\/p>\n\n\n\n<ul><li>\u653e\u9b06\u7dca\u7e43\u7684\u808c\u8089<\/li><li>\u9b06\u52d5\u8737\u7e2e\u7684\u95dc\u7bc0\u56ca<\/li><li>\u5f37\u5316\u80fd\u5c07\u80b1\u9aa8\u5f80\u5f8c\u5fa9\u4f4d\u7684\u5167\u65cb\u808c\u7fa4<\/li><\/ul>\n\n\n\n<p>\u6f22\u514b\u8a8d\u70ba\uff0c\u5728\u9b06\u52d5\u80a9\u95dc\u7bc0\u4e4b\u524d\uff0c\u4f60\u9084\u5fc5\u9808\u5148\u5c07\u8f03\u7dca\u7e43\u3001\u5f71\u97ff\u80b1\u9aa8\u4f4d\u79fb\u7684\u808c\u7fa4\u505a\u653e\u9b06<\/p>\n\n\n\n<p>\u518d\u4f86\u9032\u884c\u5f8c\u7e8c\u7684\u9b06\u52d5\u3001\u8a13\u7df4\uff0c\u624d\u80fd\u7df4\u5f97\u66f4\u5230\u4f4d\uff0c\u800c\u975e\u5229\u7528\u5176\u4ed6\u808c\u7fa4\u505a\u4ee3\u511f<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u5c31\u4f86\u770b\u770b\u6709\u54ea\u4e9b\u6cbb\u7642\u3001\u77ef\u6b63\u80b1\u9aa8\u524d\u79fb\u7684\u65b9\u6cd5\u5427\uff01<\/p>\n\n\n\n<p>\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=\"S0RLKzObfb\"><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/warm-up-and-stretch\/embed\/#?secret=S0RLKzObfb\" data-secret=\"S0RLKzObfb\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\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=\"%EF%BC%83_%E6%94%BE%E9%AC%86%E7%B7%8A%E7%B9%83%E7%9A%84%E8%82%8C%E8%82%89\"><\/span><strong>\uff03 \u653e\u9b06\u7dca\u7e43\u7684\u808c\u8089<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A0_%E4%BA%8C%E9%A0%AD%E8%82%8C%E6%8C%89%E5%A3%93%E6%94%BE%E9%AC%86\"><\/span><strong>\u2460 \u4e8c\u982d\u808c\u6309\u58d3\u653e\u9b06<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\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\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b061.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63 - \u4e8c\u982d\u808c\u653e\u9b06\" class=\"wp-image-7809\" width=\"436\" height=\"280\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b061.jpg 510w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b061-300x193.jpg 300w\" sizes=\"(max-width: 436px) 100vw, 436px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9996\u5148\u8b93\u6211\u5011\u5f9e\u6700\u8f15\u9b06\u7684\u4e8c\u982d\u808c\u653e\u9b06\u958b\u59cb\uff0c\u56e0\u70ba\u4e8c\u982d\u808c\u9577\u982d\u7684\u9644\u8457\u9ede\u8ddf\u6211\u5011\u7684\u80a9\u8180\u76f8\u8fd1<\/p>\n\n\n\n<p>\u5e38\u5e38\u6703\u8b93\u5f88\u591a\u4eba\u8a13\u7df4\u6642\uff0c\u8aa4\u4ee5\u70ba\u662f\u80a9\u8180\u5728\u75db\uff0c\u4f46\u5176\u5be6\u662f\u4f60\u7684\u4e8c\u982d\u808c\u9577\u982d\u808c\u9375<\/p>\n\n\n\n<p>\u4ee5\u6f22\u514b\u81ea\u5df1\u7684\u7d93\u9a57\u4f86\u770b\uff0c\u6709\u80a9\u8180\u554f\u984c\u3001\u99dd\u80cc\u3001\u80b1\u9aa8\u524d\u79fb&#8230; \u7684\u670b\u53cb\uff0c\u82e5\u5c07\u624b\u81c2\u62c9\u4f38\u505a\u4e8c\u982d\u808c\u653e\u9b06\u7684\u8a71\uff0c\u5f80\u5f80\u6703\u611f\u5230\u975e\u5e38\u4e0d\u9069<\/p>\n\n\n\n<p>\u9019\u6a23\u4e0b\u4f86\u4e0d\u53ea\u6c92\u653e\u9b06\u5230\u4e8c\u982d\u808c\uff0c\u9084\u641e\u7684\u80a9\u8180\u8d8a\u4f86\u8d8a\u4e0d\u8212\u670d\uff01\u56e0\u6b64\u9019\u908a\u6f22\u514b\u5efa\u8b70\u4f7f\u7528\u300c<strong>\u6309\u58d3<\/strong>\u300d\u7684\u65b9\u5f0f\u5373\u53ef<\/p>\n\n\n\n<p>\u6cbf\u8457\u4e8c\u982d\u808c\uff0c\u7531\u4e0a\u81f3\u4e0b\u6162\u6162\u6309\u58d3\u5230\u624b\u8098\u524d\u65b9\uff0c\u5f92\u624b\u3001\u6309\u6469\u7403\u3001\u7b4b\u819c\u8154\u90fd\u53ef\u4ee5\u904b\u7528<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A1_%E8%83%B8%E5%B0%8F%E8%82%8C%E6%94%BE%E9%AC%86\"><\/span><strong>\u2461 \u80f8\u5c0f\u808c\u653e\u9b06<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\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\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b062.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63 - \u80f8\u5c0f\u808c\u653e\u9b06\" class=\"wp-image-7810\" width=\"366\" height=\"285\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b062.jpg 411w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b062-300x234.jpg 300w\" sizes=\"(max-width: 366px) 100vw, 366px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f4d\u65bc\u6211\u5011\u80f8\u5927\u808c\u5e95\u4e0b\u7684\u300c\u80f8\u5c0f\u808c\u300d\uff0c\u53ef\u4ee5\u8aaa\u662f\u5927\u5bb6\u6700\u5e38\u5ffd\u7565\uff0c\u4f46\u537b\u5e38\u5e38\u9020\u6210\u8eab\u9ad4\u524d\u5074\u7dca\u7e43\u7684\u539f\u56e0<\/p>\n\n\n\n<p>\u56e0\u70ba\u80f8\u5c0f\u808c\u4f4d\u65bc\u4e0b\u5c64\uff0c\u6309\u58d3\u6642\u529b\u9053\u9700\u7a0d\u5fae\u5927\u4e00\u4e9b\uff0c\u6216\u4f7f\u7528\u6309\u6469\u7403\u4f86\u52a0\u58d3<\/p>\n\n\n\n<p>\u5c07\u8981\u6309\u58d3\u6e2c\u7684\u624b\u81c2\u80cc\u5230\u8eab\u5f8c\uff0c\u6703\u66f4\u597d\u627e\u5230\u80f8\u5c0f\u808c\u7684\u6309\u58d3\u9ede<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A2_%E8%82%A9%E8%86%80%E5%BE%8C%E5%81%B4%E9%97%9C%E7%AF%80%E5%9B%8A%E6%94%BE%E9%AC%86\"><\/span><strong>\u2462 \u80a9\u8180\u5f8c\u5074\u95dc\u7bc0\u56ca\u653e\u9b06<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\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\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b063.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63 - \u5f8c\u5074\u95dc\u7bc0\u56ca\u653e\u9b06\" class=\"wp-image-7811\" width=\"413\" height=\"284\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b063.jpg 441w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b063-300x206.jpg 300w\" sizes=\"(max-width: 413px) 100vw, 413px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4f60\u53ef\u80fd\u6703\u60f3\u8aaa\uff1a\u300c\u80a9\u95dc\u7bc0\u56ca\u7b49\u4e00\u4e0b\u4e0d\u5c31\u8981\u9b06\u52d5\u4e86\u55ce\uff0c\u70ba\u4ec0\u9ebc\u9084\u8981\u6309\u58d3\uff1f\u300d<\/p>\n\n\n\n<p>\u5176\u5be6\u6240\u6709\u7684\u4f38\u5c55\u3001\u62c9\u4f38\uff0c\u6f22\u514b\u90fd\u5efa\u8b70\u5148\u5c07\u500b\u9ede\u8f03\u7dca\u7e43\u3001\u9178\u75db\u7684\u9ede\u7d66\u6309\u958b\uff0c\u518d\u53bb\u505a\u62c9\u4f38\uff0c\u6703\u66f4\u6709\u6548<\/p>\n\n\n\n<p>\u540c\u6a23\u7684\u9053\u7406\uff0c\u80b1\u9aa8\u5411\u524d\u79fb\u52d5\u9020\u6210\u6211\u5011\u7684\u95dc\u7bc0\u56ca\u88ab\u58d3\u8feb\uff0c\u9019\u6642\u5148\u5c07\u9577\u671f\u53d7\u5230\u58d3\u8feb\u7684\u95dc\u7bc0\u56ca\u505a\u6309\u58d3\u3001\u653e\u9b06\uff0c\u7d55\u5c0d\u662f\u660e\u667a\u4e4b\u8209<\/p>\n\n\n\n<p>\u5efa\u8b70\u53ef\u4ee5\u5c07\u9700\u8981\u6309\u58d3\u7684\u90a3\u5074\uff0c\u624b\u81c2\u6574\u500b\u5411\u524d\u74b0\u62b1\uff0c\u53ef\u4ee5\u8b93\u4f60\u66f4\u597d\u627e\u5230\u80a9\u95dc\u7bc0\u56ca\u7684\u4f4d\u7f6e\uff0c\u5f92\u624b\u6216\u4f7f\u7528\u6309\u6469\u7403\u6309\u58d3<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%91%A3_%E6%89%93%E9%96%8B%E8%83%B8%E6%A4%8E%E6%B4%BB%E5%8B%95%E5%BA%A6%E3%80%81%E5%A2%9E%E5%8A%A0%E8%82%A9%E8%83%9B%E9%AA%A8%E8%B2%BC%E5%90%88%E5%BA%A6\"><\/span><strong>\u2463 \u6253\u958b\u80f8\u690e\u6d3b\u52d5\u5ea6\u3001\u589e\u52a0\u80a9\u80db\u9aa8\u8cbc\u5408\u5ea6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\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\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b064.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63 - \u6253\u958b\u80f8\u690e\u6d3b\u52d5\u5ea6\" class=\"wp-image-7812\" width=\"659\" height=\"228\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b064.jpg 883w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b064-300x104.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u653e\u9b064-768x266.jpg 768w\" sizes=\"(max-width: 659px) 100vw, 659px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56e0\u70ba\u6211\u5011\u7684\u80a9\u95dc\u7bc0\uff0c\u662f\u7531\u80b1\u9aa8\u3001\u80a9\u80db\u9aa8\u6240\u69cb\u6210\u7684\uff0c\u80b1\u9aa8\u5411\u524d\u79fb\u52d5\u5f8c\uff0c\u9023\u5e36\u7684\u5c31\u662f\u6211\u5011\u7684\u80a9\u80db\u9aa8\u79fb\u52d5<\/p>\n\n\n\n<p>\u9020\u6210\u5927\u5bb6\u5e38\u8aaa\u7684\u300c\u7ffc\u72c0\u80a9\u80db\u300d\uff0c\u4e0d\u53ea\u80a9\u80db\u9aa8\u8dd1\u4f4d\uff0c\u5f8c\u65b9\u7684\u810a\u690e &#8211; \u80f8\u690e\u6d3b\u52d5\u5ea6\u4e5f\u6703\u53d7\u9650<\/p>\n\n\n\n<p>\u9019\u88e1\u70ba\u4e86\u4e0d\u5f92\u589e\u66f4\u591a\u9700\u8981\u5b78\u7fd2\u7684\u65b0\u52d5\u4f5c\uff0c\u6211\u5011\u6311\u9078\u4e00\u500b\u65e2\u80fd\u6253\u958b\u80f8\u690e\u6d3b\u52d5\u5ea6\uff0c\u540c\u6642\u53c8\u53ef\u4ee5\u589e\u52a0\u80a9\u80db\u9aa8\u8cbc\u5408\u5ea6\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u5c31\u662f\u6211\u5011\u5728<strong><a href=\"https:\/\/physicfit.com\/core-training\/#%EF%BC%833_%E8%B2%93%E7%89%9B%E5%BC%8F\" target=\"_blank\" rel=\"noopener\" title=\"\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011\">\u3010\u6838\u5fc3\u8a13\u7df4\uff5c\u5b8c\u6574\u5168\u653b\u7565\u3011<\/a><\/strong>\u4e2d\u63d0\u5230\u7684 &#8211; <strong>\u8c93\u725b\u5f0f<\/strong>\uff0c\u4e0d\u53ea\u80fd\u8a13\u7df4\u5230\u4e0a\u8ff0\u90e8\u4f4d\uff0c\u9084\u80fd\u85c9\u6b64\u555f\u52d5\u6838\u5fc3\u808c\u7fa4<\/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=\"%EF%BC%83_%E9%AC%86%E5%8B%95%E8%9C%B7%E7%B8%AE%E7%9A%84%E9%97%9C%E7%AF%80%E5%9B%8A\"><\/span><strong>\uff03<\/strong> <strong>\u9b06\u52d5\u8737\u7e2e\u7684\u95dc\u7bc0\u56ca<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u88e1\u63a8\u85a6\u4e00\u500b\u6f22\u514b\u8a8d\u70ba\u4e0d\u932f\u7684\u9b06\u52d5\u80a9\u95dc\u7bc0\u3001\u95dc\u7bc0\u56ca\u52d5\u4f5c\u7d66\u5927\u5bb6<\/p>\n\n\n\n<p>\u539f\u7406\u5176\u5be6\u5f88\u7c21\u55ae\uff0c\u5c31\u662f\u900f\u904e\u5916\u529b\uff0c\u5982\u5f48\u529b\u3001\u91cd\u529b\uff0c\u5c07\u79fb\u4f4d\u7684\u95dc\u7bc0\u56ca\u3001\u80a9\u95dc\u7bc0\u653e\u9b06\uff0c\u4f7f\u5b83\u5011\u56de\u5230\u539f\u4f4d<\/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\/12\/\u80b1\u9aa8\u524d\u79fb-\u9b06\u52d5.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63 - \u80a9\u95dc\u7bc0\u9b06\u52d5\" class=\"wp-image-7813\" width=\"501\" height=\"290\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u9b06\u52d5.jpg 553w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u9b06\u52d5-300x174.jpg 300w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e0a\u9762\u9019\u500b\u65b9\u6cd5\u662f\u53d6\u81ea\u65bc<strong><a href=\"https:\/\/www.youtube.com\/watch?v=aPu7GHhtils&amp;ab_channel=%E7%87%9F%E9%A4%8A%E5%81%A5%E8%BA%AB%E8%91%9B%E6%A0%BCPeeta\" target=\"_blank\" rel=\"noopener\" title=\"\u71df\u990a\u5065\u8eab\u845b\u683cPeeta\">\u71df\u990a\u5065\u8eab\u845b\u683cPeeta<\/a><\/strong>\u7684\u983b\u9053\uff0c\u500b\u4eba\u89ba\u5f97\u975e\u5e38\u5be6\u7528\uff01\u800c\u4e14\u6709\u6548\uff0c\u5728\u9019\u908a\u4e5f\u63a8\u85a6\u7d66\u5927\u5bb6<\/p>\n\n\n\n<p>\u5229\u7528\u5f48\u529b\u5e36\u589e\u52a0\u4e00\u500b\u65c1\u5074\u7684\u62c9\u529b\uff0c\u518d\u7528\u58fa\u9234\u7531\u4e0a\u5f80\u4e0b\u7684\u91cd\u529b\u52a0\u58d3\u5728\u300c\u524d\u79fb\u7684\u80a9\u95dc\u7bc0\u300d\u4e0a\uff0c\u4f7f\u80a9\u95dc\u7bc0\u9054\u5230\u9b06\u52d5\u7684\u6548\u679c<\/p>\n\n\n\n<p>\u5982\u679c\u6c92\u6709\u58fa\u9234\u7684\u670b\u53cb\uff0c\u4e5f\u53ef\u4ee5\u5229\u7528\u555e\u9234\u4f86\u4ee3\u66ff\uff0c\u4f46\u8981\u4fdd\u6301\u5728\u624b\u8155\u4e2d\u7acb\u4f4d\u4e4b\u4e0b\u9032\u884c\u64cd\u4f5c<\/p>\n\n\n\n<p>\u82e5\u539f\u5730\u652f\u6490\u5c0d\u4f60\u4f86\u8aaa\u5df2\u7d93\u7fd2\u6163\u4e86\uff0c\u9019\u6642\u6211\u5011\u53ef\u4ee5\u589e\u52a0\u4e00\u4e9b\u5c0f\u5e45\u5ea6\u7684\u539f\u5730\u5167\u65cb\u3001\u5916\u65cb\u4f86\u66f4\u5168\u9762\u6d3b\u5316\u5b83<\/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\/12\/\u80b1\u9aa8\u524d\u79fb-\u9b06\u52d52.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63 - \u80a9\u95dc\u7bc0\u9b06\u52d52\" class=\"wp-image-7814\" width=\"642\" height=\"254\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u9b06\u52d52.jpg 779w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u9b06\u52d52-300x119.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u9b06\u52d52-768x304.jpg 768w\" sizes=\"(max-width: 642px) 100vw, 642px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u524d\u9762\u5c0d\u65bc\u52d5\u4f5c\u9084\u4e0d\u719f\u6089\u6642\uff0c\u5efa\u8b70\u4e0d\u7ba1\u662f\u5f48\u529b\u5e36\uff0c\u9084\u5f0f\u58fa\u9234\uff0c\u90fd\u5148\u4f7f\u7528\u4f60\u4e00\u5b9a\u80fd\u8ca0\u8377\u7684\u91cd\u91cf\u958b\u59cb<\/p>\n\n\n\n<p>\u5f85\u7fd2\u6163\u5f8c\uff0c\u518d\u6162\u6162\u5f80\u4e0a\u589e\u52a0\u4e00\u9ede\u91cd\u91cf\uff0c\u4f86\u63d0\u5347\u95dc\u7bc0\u56ca\u9b06\u52d5\u7684\u6210\u6548<\/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=\"%EF%BC%83_%E5%BC%B7%E5%8C%96%E8%83%BD%E5%B0%87%E8%82%B1%E9%AA%A8%E5%BE%80%E5%BE%8C%E5%BE%A9%E4%BD%8D%E7%9A%84%E5%85%A7%E6%97%8B%E8%82%8C%E7%BE%A4\"><\/span><strong>\uff03 \u5f37\u5316\u80fd\u5c07\u80b1\u9aa8\u5f80\u5f8c\u5fa9\u4f4d\u7684\u5167\u65cb\u808c\u7fa4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5b8c\u6210\u524d\u9762\u5169\u500b\u6b65\u9a5f\u5f8c\uff0c\u57fa\u672c\u4e0a\u4f60\u7684\u80a9\u95dc\u7bc0\u5df2\u7d93\u662f\u8655\u65bc\u4e00\u500b\u8f03\u7406\u60f3\u7684\u4f4d\u7f6e\u4e0a\u4e86\uff0c\u76f8\u8f03\u65bc\u5148\u524d\u524d\u79fb\u7684\u80b1\u9aa8<\/p>\n\n\n\n<p>\u9019\u6642\uff0c\u6211\u5011\u5c31\u80fd\u4e00\u8d77\u4f86\u9032\u884c\u6700\u5f8c\u4e00\u6b65\u56c9\uff01\u90a3\u5c31\u662f\u5f37\u5316\u5167\u65cb\u808c\u7fa4 &#8211; <strong>\u80a9\u80db\u4e0b\u808c<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80a9\u80db\u4e0b.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63 - \u8a13\u7df4\" class=\"wp-image-7815\" width=\"279\" height=\"279\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80a9\u80db\u4e0b.jpg 342w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80a9\u80db\u4e0b-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80a9\u80db\u4e0b-150x150.jpg 150w\" sizes=\"(max-width: 279px) 100vw, 279px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u80a9\u80db\u4e0b\u808c\uff0c\u662f\u4f4d\u65bc\u6211\u5011\u80a9\u80db\u9aa8\u524d\u5074\u3001\u808b\u9aa8\u5f8c\u5074\u7684\u808c\u8089\uff0c\u56e0\u70ba\u770b\u4e0d\u898b\u4e5f\u6478\u4e0d\u8457\uff0c\u5c0e\u81f4\u8a31\u591a\u4eba\u7d93\u5e38\u5ffd\u7565\u5b83<\/p>\n\n\n\n<p>\u4f46\u5176\u5be6\u80a9\u80db\u4e0b\u808c\u7684\u529f\u80fd\uff0c\u6b63\u662f\u5c07\u6211\u5011\u7684\u80b1\u9aa8\u5411\u5f8c\u62c9\u4f4f\u3001\u56fa\u5b9a\uff0c\u4f7f\u80b1\u9aa8\u5f85\u5728\u5b83\u539f\u672c\u7684\u4f4d\u7f6e\u4e0a<\/p>\n\n\n\n<p>\u6709\u80b1\u9aa8\u524d\u79fb\u554f\u984c\u7684\u4eba\uff0c\u9700\u8981\u7684\u5c31\u662f\u9019\u80a1\u7531\u88e1\u958b\u59cb\u4f5c\u7528\uff0c\u5c07\u80b1\u9aa8\u5f80\u5f8c\u62c9\u52d5\u7684\u529b\u91cf\uff01<\/p>\n\n\n\n<p>\u540c\u6642\uff0c\u80a9\u80db\u4e0b\u808c\u8ca0\u8cac\u7684\u662f\u80a9\u95dc\u7bc0\u7684\u5167\u65cb\uff0c\u56e0\u6b64\u4f60\u8981\u52a0\u5f37\u7684\u662f\u80a9\u95dc\u7bc0\u5167\u65cb\u80fd\u529b\uff0c\u800c\u975e\u5916\u65cb<\/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\/12\/\u80b1\u9aa8\u524d\u79fb-\u8a13\u7df4.jpg\" alt=\"\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63 - \u5167\u65cb\u808c\u7fa4\u8a13\u7df4\" class=\"wp-image-7816\" width=\"760\" height=\"225\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u8a13\u7df4.jpg 1024w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u8a13\u7df4-300x89.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2022\/12\/\u80b1\u9aa8\u524d\u79fb-\u8a13\u7df4-768x227.jpg 768w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u70ba\u4e86\u5c07\u80a9\u95dc\u7bc0\u7368\u7acb\u51fa\u4f86\uff0c\u9019\u88e1\u5efa\u8b70\u4f7f\u7528\u81e5\u59ff\u5074\u8eba\u9032\u884c<\/p>\n\n\n\n<p>\u5c07\u8981\u9032\u884c\u5167\u65cb\u8a13\u7df4\u7684\u624b\u653e\u5728\u4e0b\u65b9\uff0c\u524d\u81c2\u8209\u8d77\u544890\u00b0\uff0c\u53e6\u4e00\u96bb\u624b\u53ef\u4ee5\u58d3\u5728\u80a9\u8180\u4e0a\uff0c\u907f\u514d\u52d5\u4f5c\u6642\u80a9\u8180\u6276\u8d77<\/p>\n\n\n\n<p>\u63a5\u8457\u65bd\u6e2c\u624b\u6162\u6162\u7684\u5411\u5167\u8f49\u52d5\uff0c\u4e00\u76f4\u5230\u4f60\u89ba\u5f97\u7dca\u7e43\u5f8c\uff0c\u518d\u6162\u6162\u7684\u56de\u81f390\u00b0\uff0c\u5207\u8a18\uff01\u662f\u6162\u6162\u7684\u611f\u53d7\uff0c\u800c\u4e0d\u662f\u5feb\u5feb\u7684\u505a\u5b8c<\/p>\n\n\n\n<p>\u85c9\u7531\u80a9\u8180\u5167\u65cb\u8a13\u7df4\u4f86\u52a0\u5f37\u80a9\u80db\u4e0b\u808c\u7684\u529b\u91cf\uff0c\u7b49\u5230\u5f92\u624b\u5df2\u7d93\u9069\u61c9\u5f8c\uff0c\u518d\u8003\u616e\u52a0\u4e0a\u555e\u9234\u4f86\u8ca0\u91cd<\/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>\u53ea\u8981\u4f60\u7d93\u904e\u91ab\u5e2b\u8a55\u4f30\u5f8c\uff0c\u78ba\u8a8d\u662f\u80b1\u9aa8\u524d\u79fb\u554f\u984c\uff0c\u4e14\u53ef\u4ee5\u505a\u8a13\u7df4\u7684\u8a71<\/p>\n\n\n\n<p>\u6309\u7167\u4e0a\u9762\u4e09\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<ul id=\"block-35893afe-94f4-4acb-90cc-85fa6047ac3a\"><li>\u653e\u9b06\u7dca\u7e43\u7684\u808c\u8089<\/li><li>\u9b06\u52d5\u8737\u7e2e\u7684\u95dc\u7bc0\u56ca<\/li><li>\u5f37\u5316\u80fd\u5c07\u80b1\u9aa8\u5f80\u5f8c\u5fa9\u4f4d\u7684\u5167\u65cb\u808c\u7fa4<\/li><\/ul>\n\n\n\n<p>\u6301\u4e4b\u4ee5\u6046\u4e0b\u53bb\uff0c\u76f8\u4fe1\u4f60\u8a13\u7df4\u6642\u80a9\u8180\u9178\u75db\u3001\u4e0d\u9069\u7684\u554f\u984c\u4e5f\u80fd\u5f97\u5230\u89e3\u6c7a\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_Q%EF%BC%86A\"><\/span><strong>6. \u80b1\u9aa8\u524d\u79fb\u5e38\u898b\u554f\u984c Q\uff06A<\/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=\"142\" height=\"142\" 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: 142px) 100vw, 142px\" \/><\/figure><\/div>\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%E6%83%B3%E5%B0%B1%E8%A8%BA%E7%A2%BA%E8%AA%8D%E6%98%AF%E5%90%A6%E6%9C%89%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%E5%95%8F%E9%A1%8C%E7%9A%84%E8%A9%B1%EF%BC%8C%E8%A6%81%E7%9C%8B%E5%93%AA%E4%B8%80%E7%A7%91%EF%BC%9F\"><\/span><strong>Q1\uff1a\u60f3\u5c31\u8a3a\u78ba\u8a8d\u662f\u5426\u6709\u80b1\u9aa8\u524d\u79fb\u554f\u984c\u7684\u8a71\uff0c\u8981\u770b\u54ea\u4e00\u79d1\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80b1\u300c\u9aa8\u300d\u524d\u79fb\uff0c\u662f\u9aa8\u982d\u5411\u524d\u4f4d\u79fb\uff0c\u56e0\u6b64\u5efa\u8b70\u53ef\u4ee5\u5f9e\u9aa8\u79d1\u958b\u59cb\u5c0b\u6c42\u5354\u52a9<\/p>\n\n\n\n<p>\u78ba\u8a8d\u81ea\u5df1\u771f\u7684\u6709\u80b1\u9aa8\u524d\u79fb\u554f\u984c\u5f8c\uff0c\u518d\u8f49\u4ecb\u7269\u7406\u6cbb\u7642\u9032\u884c\u77ef\u6b63<\/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%E6%83%B3%E5%AE%8C%E5%85%A8%E6%94%B9%E5%96%84%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%EF%BC%8C%E9%99%A4%E4%BA%86%E8%A8%93%E7%B7%B4%EF%BC%8C%E9%82%84%E6%9C%89%E4%BB%80%E9%BA%BC%E9%9C%80%E8%A6%81%E6%B3%A8%E6%84%8F%EF%BC%9F\"><\/span><strong>Q2\uff1a\u60f3\u5b8c\u5168\u6539\u5584\u80b1\u9aa8\u524d\u79fb\uff0c\u9664\u4e86\u8a13\u7df4\uff0c\u9084\u6709\u4ec0\u9ebc\u9700\u8981\u6ce8\u610f\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u4efb\u4f55\u56e0\u70ba\u4e0d\u826f\u751f\u6d3b\u7fd2\u6163\u3001\u59ff\u52e2\u6240\u9020\u6210\u7684\u8eab\u9ad4\u75c7\u72c0\uff0c\u8a13\u7df4\u662f\u80fd\u5920\u5e6b\u52a9\u4f60\u66f4\u5feb\u6062\u5fa9\u7684\u5e6b\u624b<\/p>\n\n\n\n<p>\u4f46\u5be6\u969b\u82e5\u8981\u300c\u771f\u6b63\u300d\u6839\u6cbb\uff0c\u4f60\u7684\u751f\u6d3b\u7fd2\u6163\u4e5f\u8981\u6539\u8b8a\uff0c\u4f8b\u5982\u5beb\u5b57\u6642\uff0c\u7fd2\u6163\u5c07\u6574\u500b\u80a9\u8180\u5f80\u524d\u9001\u51fa\u53bb\u7684\u4e0d\u826f\u59ff\u52e2&#8230;<\/p>\n\n\n\n<p>\u5169\u8005\u4e92\u76f8\u642d\u914d\uff0c\u624d\u80fd\u7b97\u662f\u771f\u6b63\u7684\u80b1\u9aa8\u524d\u79fb\u77ef\u6b63<\/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%8B%A5%E6%9C%89%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%EF%BC%8C%E4%BD%86%E4%B8%8D%E6%83%B3%E8%A7%A3%E6%B1%BA%E7%9A%84%E8%A9%B1%EF%BC%8C%E6%9C%83%E6%80%8E%E9%BA%BC%E6%A8%A3%E5%97%8E%EF%BC%9F\"><\/span><strong>Q3\uff1a\u82e5\u6709\u80b1\u9aa8\u524d\u79fb\uff0c\u4f46\u4e0d\u60f3\u89e3\u6c7a\u7684\u8a71\uff0c\u6703\u600e\u9ebc\u6a23\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6487\u9664\u808c\u8089\u6703\u9577\u671f\u7dca\u7e43\uff0c\u5f71\u97ff\u8a13\u7df4\u6642\u7684\u611f\u53d7\u5ea6\u3001\u808c\u8089\u5fb5\u62db\u4ee5\u5916<\/p>\n\n\n\n<p>\u6700\u53ef\u6015\u7684\u83ab\u904e\u65bc\u95dc\u7bc0\u56ca\u7684\u9b06\u5f1b\uff0c\u4e00\u4f46\u9b06\u5f1b\u5f8c\u5c31\u5e7e\u4e4e\u6c92\u8fa6\u6cd5\u56de\u53bb\u4e86<\/p>\n\n\n\n<p>\u4e0d\u81f3\u65bc\u8981\u64d4\u5fc3\u5230\u7761\u4e0d\u8457\u89ba\uff0c\u53ea\u662f\u8d8a\u65e9\u767c\u73fe\u554f\u984c\uff0c\u76e1\u65e9\u89e3\u6c7a\u662f\u66f4\u597d\u7684\u9078\u64c7<\/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%E5%A6%82%E4%BD%95%E6%AA%A2%E6%B8%AC%E3%80%81%E5%88%A4%E6%96%B7%E8%87%AA%E5%B7%B1%E6%98%AF%E5%90%A6%E6%9C%89%E8%82%B1%E9%AA%A8%E5%89%8D%E7%A7%BB%EF%BC%9F\"><\/span><strong>Q4\uff1a\u5982\u4f55\u6aa2\u6e2c\u3001\u5224\u65b7\u81ea\u5df1\u662f\u5426\u6709\u80b1\u9aa8\u524d\u79fb\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u6211\u5011\u524d\u9762\u63d0\u5230\uff0c\u82e5\u6709\u80b1\u9aa8\u524d\u79fb\u554f\u984c\u7684\u8a71\uff0c\u4f60\u7684\u80a9\u8180\u524d\u5074\u6703\u88ab\u5411\u524d\u62c9\u52d5<\/p>\n\n\n\n<p>\u4f46\u624b\u81c2\u4e0b\u65b9\u537b\u505c\u7559\u5728\u539f\u4f4d\uff0c\u9020\u6210\u4e0a\u4e0b\u4e0d\u5782\u76f4\u7684\u72c0\u6cc1<\/p>\n\n\n\n<p>\u53ef\u4ee5\u7528\u624b\u6a5f\u62cd\u7167\u3001\u7d00\u9304\u81ea\u5df1\u662f\u5426\u4e5f\u6709\u9019\u7a2e\u60c5\u5f62\uff0c\u4f86\u505a\u70ba\u662f\u5426\u6709\u80b1\u9aa8\u524d\u79fb\u7684\u521d\u6b65\u5224\u65b7<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\"><\/span><strong>\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\"><\/span><strong>\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/chest-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011 \u80f8\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u80f8\u808c\u7df4\u4e0d\u5927\uff1f4\u5927\u79d8\u8a23\uff0b5\u5927\u52d5\u4f5c\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/back-muscle-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u80cc\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u7df4\u80cc\u79d8\u8a23\u5927\u516c\u958b\uff01\uff18\u5927\u52d5\u4f5c\u6253\u9020\u6700\u5f37\u589e\u808c\u83dc\u55ae<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/biceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e8c\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff0c\u4f60\u77e5\u9053\u5f4e\u8209\u6709\u5e7e\u7a2e\u55ce\uff1f3\u500b\u52d5\u4f5c\u6559\u4f60\u6253\u9020\u50b2\u4eba\u7684\u4e8c\u982d\u808c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/triceps-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u982d\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a\u9577\u982d\u662f\u95dc\u9375\uff016\u500b\u8d85\u9ad8CP\u503c\u52d5\u4f5c\u63a8\u85a6<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/shoulder-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u4e09\u89d2\u808c\u5168\u653b\u7565\uff0c\u80a9\u8180\u7df4\u4e0d\u5927\u3001\u6c92\u611f\u89ba\uff1f4\u5927\u79d8\u8a23\uff0b6\u500b\u52d5\u4f5c\uff0c\u6253\u9020\u7acb\u9ad4\u5357\u74dc\u80a9<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/abs-training-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u8179\u808c\u8a13\u7df4\u5168\u653b\u7565\uff1a5\u5927\u79d8\u8a23\u63d0\u5347\u8179\u808c\u611f\u53d7\u5ea6\uff01\u7537\u5973\u901a\u7528\uff13\u5927\u8179\u90e8\u8a13\u7df4\u52d5\u4f5c<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/hips-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u81c0\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u5fae\u7b11\u66f2\u7dda\u3001\u871c\u6843\u81c0\u597d\u96e3\u7df4\uff1f6\u62db\u8b93\u4f60\u5c41\u80a1\u53c8\u5713\u3001\u53c8\u7ff9\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/legs-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u30102022\u3011\u817f\u90e8\u8a13\u7df4\u5168\u653b\u7565\uff1a\u817f\u7df4\u4e0d\u5927\uff1f\u7dda\u689d\u4e0d\u660e\u986f\uff1f\uff15\u62db\u7df4\u817f\u79d8\u8a23+13\u500b\u52d5\u4f5c<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\"><\/span><strong>\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/dumbbell-biceps-curl\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u4e8c\u982d\u5f4e\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4e8c\u982d\u808c\u6c92\u611f\u89ba\uff1f\u4f60\u77e5\u9053\u8ddf\u555e\u9234\u8209\u8d77\u7684\u9ad8\u5ea6\u6709\u95dc\u55ce\uff1f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-shoulder-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u80a9\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u80a9\u63a8\u5bb9\u6613\u53d7\u50b7\uff1f\u89d2\u5ea6\u3001\u91cd\u91cf\u3001\u59ff\u52e2\u554f\u984c\u4e00\u6b21\u89e3\u6c7a<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u81e5\u63a8\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u91cd\u91cf\u6c92\u611f\u89ba\uff1f\u591a\u6578\u4eba\u5ffd\u7565\u7684\uff15\u500b\u7d30\u7bc0(vs\u69d3\u9234\u81e5\u63a8)<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-goblet-squat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u9152\u676f\u6df1\u8e72\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u53ea\u9700\u8981\u4e00\u500b\u555e\u9234\u5c31\u80fd\u5728\u5bb6\u505a\u6df1\u8e72\uff1f\u555e\u9234\u817f\u90e8\u8a13\u7df4<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-lateral-raise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u555e\u9234\u5074\u5e73\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u98db\u9ce5\u80a9\u8180\u75db\uff1f\u4e2d\u675f\u6c92\u611f\u89ba\uff1f\u4e00\u62db\u89e3\u6c7a\u6240\u6709\u554f\u984c\uff0c\u80a9\u8180\u8212\u670d\u6c92\u7169\u60f1<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/dumbbell-row\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u55ae\u81c2\u555e\u9234\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u30113\u500b\u6280\u5de7\u5347\u4f60\u7684\u611f\u53d7\u5ea6\uff0c\u8b93\u4f60\u80cc\u808c\u7df4\u7684\u53c8\u5927\u53c8\u5bec<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\"><\/span><strong>\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f15\u9ad4\u5411\u4e0a\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f9e1\u4e0b\u5230\u62c9\u8d7710\u4e0b\uff0c\u4e00\u500b\u79d8\u8a23\u5e36\u4f60\u7a81\u7834\u5361\u95dc\u671f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/push-up-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u4f0f\u5730\u633a\u8eab\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u6559\u5b78\uff0c\u5225\u518d\u72af\u9019\u4e9b\u932f\u8aa4\uff01\u624b\u8098\u89d2\u5ea6\u3001\u59ff\u52e2\u5927\u89e3\u6790<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/plank-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u68d2\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u4f60\u77e5\u9053\u68d2\u5f0f\u4e0d\u80fd\u7df4\u8179\u808c\u3001\u6e1b\u80a5\u55ce\uff1f\uff16\u7a2e\u8b8a\u5316\u4efb\u4f60\u6311\u9078\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/burpee-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6ce2\u6bd4\u8df3\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u807d\u8aaa\u6703\u50b7\u819d\u84cb\uff1f\u9019\u662f\u8ff7\u601d\u55ce\uff1f\u71c3\u8102\u3001\u6e1b\u80a5\u6700\u4f73\u904b\u52d5<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209\uff5c\u52d5\u4f5c\u6307\u5357\u3011RDL\u5b8c\u6574\u6559\u5b78\uff01\u6559\u4f60\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3001\u4e0b\u80cc\u4e0d\u4ee3\u511f<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/glute-bridge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6a4b\u5f0f\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u5f92\u624b\u5c31\u80fd\u7df4\u51fa\u7ff9\u81c0\uff01\u8170\u597d\u9178\u3001\u5c41\u80a1\u6c92\u611f\u89ba\uff1f5\u6b65\u9a5f\u5b8c\u6574\u6559\u5b78<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/inverted-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u53cd\u5411\u5212\u8239\uff5c\u52d5\u4f5c\u6307\u5357\u3011\u627e\u4e0d\u5230\u611f\u53d7\u5ea6\uff1f\u624b\u5f88\u9178\uff1f\u4e09\u62db\u8b93\u4f60\u627e\u56de\u80cc\u808c\u767c\u529b<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\"><\/span><strong>\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u786c\u8209\u5168\u653b\u7565\u3011\u9810\u5099\u2192\u8d77\u69d35\u6b65\u9a5f\u300e\u50b3\u7d71\uff06\u76f8\u64b2\u300f\u5169\u7a2e\u786c\u8209\u4e00\u6b21\u5b78\u6703\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/chest-press\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u81e5\u63a8\u5168\u653b\u7565\u30117\u6b65\u9a5f\u5b8c\u6574\u52d5\u4f5c\u6559\u5b78\uff0c\u5225\u518d\u8aaa\u4f60\u63a8\u4e0d\u91cd\u3001\u6c92\u8fa6\u6cd5\u9032\u6b65\uff01<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/barbell-row-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u69d3\u9234\u5212\u8239\u653b\u7565\u3011\u6b63\u78ba\uff15\u6b65\u9a5f\u52d5\u4f5c\u6559\u5b78\uff0c\u6b63\u53cd\u63e1\u8a72\u600e\u9ebc\u9078\uff1f\u4e00\u6b21\u5e6b\u4f60\u89e3\u7b54<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noreferrer 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noopener\">\u3010\u555e\u9234\u8a13\u7df4\u83dc\u55ae\u3011\u555e\u9234+\u81e5\u63a8\u6905\uff0120\u9805\u5168\u8eab\u52d5\u4f5c\u653b\u7565\uff0c\u5728\u5bb6\u4e5f\u80fd\u8f15\u9b06\u5065\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/home-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f92\u624b\u5065\u8eab\u83dc\u55ae\u3011\u5728\u5bb6\u4e5f\u80fd\u7df4\u597d\u7df4\u6eff\uff0112\u9805\u5168\u8eab\u5c45\u5bb6\u5065\u8eab\u52d5\u4f5c\uff0c\u65b0\u624b\u4e5f\u9069\u7528<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/resistance-band-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5f48\u529b\u5e36\u8a13\u7df4\u83dc\u55ae\u301122\u7a2e\u7cbe\u9078\u52d5\u4f5c\u63a8\u85a6\uff01\u4e00\u689d\u5f48\u529b\u5e36\u5c31\u80fd\u5728\u5bb6\u8f15\u9b06\u7df4\u5168\u8eab<\/a><\/li><li><a href=\"https:\/\/physicfit.com\/cable-training\/\" target=\"_blank\" rel=\"noreferrer 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