{"id":8007,"date":"2023-06-04T12:29:58","date_gmt":"2023-06-04T04:29:58","guid":{"rendered":"https:\/\/physicfit.com\/?p=8007"},"modified":"2023-06-04T12:29:58","modified_gmt":"2023-06-04T04:29:58","slug":"training-sets","status":"publish","type":"post","link":"https:\/\/physicfit.com\/training-sets\/","title":{"rendered":"\u3010\u8a13\u7df4\u7d44\u6578\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u5065\u8eab\u4e00\u5468\u8981\u7df4\u5e7e\u7d44\u624d\u662f\u6700\u9069\u5408\u7684\u8a13\u7df4\u91cf\uff1f\u589e\u808c\u5927\u89e3\u5bc6"},"content":{"rendered":"\n<p>\u95dc\u65bc\u6bcf\u500b\u808c\u7fa4\u4e00\u5468\u5230\u5e95\u8981\u7df4\u5e7e\u7d44\uff1f\u9019\u500b\u554f\u984c\u60f3\u5fc5\u662f\u8a31\u591a\u5065\u8eab\u65b0\u624b\u5011\u7684\u7591\u60d1<\/p>\n\n\n\n<p>\u7e3d\u611f\u89ba\u6709\u7528\u4e0d\u5b8c\u7684\u529b\u91cf\uff0c\u79d1\u5b78\u5be6\u8b49\u544a\u8a34\u6211\u5011\u4e00\u500b\u79ae\u62dc\u6700\u591a20\u7d44\u8a13\u7df4\uff0c\u4f46\u6211\u660e\u660e\u9084\u5f88\u6709\u529b\u6c23\u554a&#8230;<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u9019\u4e9b\u4f60\u6709\u7684\u7591\u554f\uff0c\u66fe\u7d93\u7684\u6f22\u514b\u4e5f\u6709\uff0c\u4e0a\u7db2\u5b78\u7fd2\u5de8\u5de8\u5011\u7684\u8d85\u9ad8\u8a13\u7df4\u91cf\u8ab2\u8868\uff0c\u5e0c\u671b\u7e3d\u6709\u4e00\u5929\u80fd\u8ddf\u4ed6\u5011\u4e00\u6a23<\/p>\n\n\n\n<p>\u4e8b\u5be6\u4e26\u975e\u5982\u6b64\uff0c\u4eca\u5929\u5c31\u8b93\u6f22\u514b\u5e6b\u4f60\u4e00\u6b21\u89e3\u60d1\u6240\u6709\u95dc\u65bc\u8a13\u7df4\u91cf\u3001\u8a13\u7df4\u7d44\u6578\u7684\u554f\u984c\u5427<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n 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href=\"https:\/\/www.benchmarkemail.com\/email-marketing?utm_source=usersignupforms&#038;utm_medium=customers&#038;utm_campaign=usersignupforms\" target=\"_new\" style=\"text-decoration:none;font-family:Arial,Helvetica,sans-serif;font-size:10px;color:#999999;\" rel=\"noopener\">Email Marketing <\/a> by Benchmark<\/div><\/noscript>\n<!-- END: Benchmark Email Signup Form Code -->\n\n\n\n<p>\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<\/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-6611127ed8c3c\" 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-6611127ed8c3c\"  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\/training-sets\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u8a13\u7df4\u7d44\u6578\uff1f\">1. \u4ec0\u9ebc\u662f\u8a13\u7df4\u7d44\u6578\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\/training-sets\/#2_%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%E8%B6%8A%E9%AB%98%E8%B6%8A%E5%A5%BD%E5%97%8E%EF%BC%9F%E7%B4%AF%E7%A9%8D%E8%A8%93%E7%B7%B4%E9%87%8F%EF%BC%9F\" title=\"2. \u8a13\u7df4\u7d44\u6578\u8d8a\u9ad8\u8d8a\u597d\u55ce\uff1f\u7d2f\u7a4d\u8a13\u7df4\u91cf\uff1f\">2. \u8a13\u7df4\u7d44\u6578\u8d8a\u9ad8\u8d8a\u597d\u55ce\uff1f\u7d2f\u7a4d\u8a13\u7df4\u91cf\uff1f<\/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\/training-sets\/#3_%E3%80%8C%E7%9C%9F%E6%AD%A3%E7%9A%84%E3%80%8D%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%E8%A9%B2%E5%A6%82%E4%BD%95%E8%A8%88%E7%AE%97%EF%BC%9F%E5%91%8A%E5%88%A5%E8%88%8A%E6%9C%89%E6%80%9D%E7%B6%AD\" title=\"3. \u300c\u771f\u6b63\u7684\u300d\u8a13\u7df4\u7d44\u6578\u8a72\u5982\u4f55\u8a08\u7b97\uff1f\u544a\u5225\u820a\u6709\u601d\u7dad\">3. \u300c\u771f\u6b63\u7684\u300d\u8a13\u7df4\u7d44\u6578\u8a72\u5982\u4f55\u8a08\u7b97\uff1f\u544a\u5225\u820a\u6709\u601d\u7dad<\/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\/training-sets\/#4_%E6%96%B0%E6%89%8B%E3%80%81%E5%B7%A8%E5%B7%A8%E5%80%91%E4%B8%80%E5%91%A8%E9%9C%80%E8%A6%81%E7%9A%84%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8\" title=\"4. \u65b0\u624b\u3001\u5de8\u5de8\u5011\u4e00\u5468\u9700\u8981\u7684\u8a13\u7df4\u7d44\u6578\">4. \u65b0\u624b\u3001\u5de8\u5de8\u5011\u4e00\u5468\u9700\u8981\u7684\u8a13\u7df4\u7d44\u6578<\/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\/training-sets\/#5_%E7%B7%B4%E5%A4%AA%E5%A4%9A_vs_%E7%B7%B4%E5%A4%AA%E5%B0%91%E7%B5%84%EF%BC%8C%E6%9C%83%E7%99%BC%E7%94%9F%E4%BB%80%E9%BA%BC%E4%BA%8B%EF%BC%9F%E6%9C%89%E5%93%AA%E4%BA%9B%E5%BE%B5%E5%85%86%EF%BC%9F\" title=\"5. \u7df4\u592a\u591a vs \u7df4\u592a\u5c11\u7d44\uff0c\u6703\u767c\u751f\u4ec0\u9ebc\u4e8b\uff1f\u6709\u54ea\u4e9b\u5fb5\u5146\uff1f\">5. \u7df4\u592a\u591a vs \u7df4\u592a\u5c11\u7d44\uff0c\u6703\u767c\u751f\u4ec0\u9ebc\u4e8b\uff1f\u6709\u54ea\u4e9b\u5fb5\u5146\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\/training-sets\/#6_%E5%A6%82%E4%BD%95%E6%89%BE%E5%88%B0%E9%81%A9%E5%90%88%E8%87%AA%E5%B7%B1%E7%9A%84%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%EF%BC%9F\" title=\"6. \u5982\u4f55\u627e\u5230\u9069\u5408\u81ea\u5df1\u7684\u8a13\u7df4\u7d44\u6578\uff1f\">6. \u5982\u4f55\u627e\u5230\u9069\u5408\u81ea\u5df1\u7684\u8a13\u7df4\u7d44\u6578\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/training-sets\/#7_%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\" title=\"7. \u8a13\u7df4\u7d44\u6578\u5e38\u898b\u554f\u984c FAQ\">7. \u8a13\u7df4\u7d44\u6578\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-8\" href=\"https:\/\/physicfit.com\/training-sets\/#Q1%EF%BC%9A%E6%88%91%E5%8F%AF%E4%BB%A5%E4%B8%80%E6%AC%A1%E6%8A%8A%E4%B8%80%E6%95%B4%E5%91%A8%E7%9A%84%E8%A8%93%E7%B7%B4%E9%87%8F%E7%B7%B4%E5%AE%8C%E5%97%8E%EF%BC%9F\" title=\"Q1\uff1a\u6211\u53ef\u4ee5\u4e00\u6b21\u628a\u4e00\u6574\u5468\u7684\u8a13\u7df4\u91cf\u7df4\u5b8c\u55ce\uff1f\">Q1\uff1a\u6211\u53ef\u4ee5\u4e00\u6b21\u628a\u4e00\u6574\u5468\u7684\u8a13\u7df4\u91cf\u7df4\u5b8c\u55ce\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/training-sets\/#Q2%EF%BC%9A%E5%A6%82%E4%BD%95%E6%8F%90%E5%8D%87%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%EF%BC%9F\" title=\"Q2\uff1a\u5982\u4f55\u63d0\u5347\u8a13\u7df4\u5f37\u5ea6\uff1f\">Q2\uff1a\u5982\u4f55\u63d0\u5347\u8a13\u7df4\u5f37\u5ea6\uff1f<\/a><\/li><\/ul><\/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\/training-sets\/#%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/training-sets\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/training-sets\/#%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\" title=\"\u555e\u9234\u8a13\u7df4\u7cfb\u5217\">\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/training-sets\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/training-sets\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/training-sets\/#%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%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u8a13\u7df4\u7d44\u6578\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\/2023\/06\/\u8a13\u7df4\u91cf.jpg\" alt=\"\u3010\u8a13\u7df4\u7d44\u6578\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u5065\u8eab\u4e00\u5468\u8981\u7df4\u5e7e\u7d44\u624d\u662f\u6700\u9069\u5408\u7684\u8a13\u7df4\u91cf\uff1f\u589e\u808c\u5927\u89e3\u5bc6\" class=\"wp-image-8013\" width=\"448\" height=\"299\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u8a13\u7df4\u91cf.jpg 471w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u8a13\u7df4\u91cf-300x200.jpg 300w\" sizes=\"(max-width: 448px) 100vw, 448px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong>\u8a13\u7df4\u7d44\u6578<\/strong>\uff0c\u82f1\u6587\uff1a<strong><a href=\"https:\/\/www.verywellfit.com\/beginners-guide-to-sets-repetitions-and-rest-intervals-3498619\" target=\"_blank\" rel=\"noopener\" title=\"Sets\">Sets<\/a><\/strong>\uff0c\u6307\u7684\u901a\u5e38\u662f &#8211; \u4e00\u500b\u808c\u7fa4(\u90e8\u4f4d)\u6bcf\u5468\u7684\u8a13\u7df4\u7d44\u6578\u52a0\u7e3d<\/p>\n\n\n\n<p>\u4f8b\u5982\uff1a\u9019\u500b\u79ae\u62dc\uff0c\u6211\u5728\u79ae\u62dc\u4e00\u7df4\u4e865\u7d44\u80f8\u808c\uff0c\u79ae\u62dc\u4e94\u53c8\u7df4\u4e865\u7d44\u80f8\u808c\uff0c\u52a0\u7e3d\u8d77\u4f86\u7b49\u65bc\u6211\u670910\u7d44\u8a13\u7df4\u7d44\u6578<\/p>\n\n\n\n<p>\u7576\u7136\uff01\u6211\u77e5\u9053\u91cd\u91cf\u3001\u6b21\u6578\u540c\u6a23\u4e5f\u662f\u4f60\u975e\u5e38\u95dc\u5fc3\u7684\u8b70\u984c\uff0c\u4e0d\u904e\u4eca\u5929\u5148\u8b93\u6211\u5011\u7d30\u5206\uff0c\u4e00\u6b65\u4e00\u6b65\u4e86\u89e3\u5427\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%E8%B6%8A%E9%AB%98%E8%B6%8A%E5%A5%BD%E5%97%8E%EF%BC%9F%E7%B4%AF%E7%A9%8D%E8%A8%93%E7%B7%B4%E9%87%8F%EF%BC%9F\"><\/span><strong>2. \u8a13\u7df4\u7d44\u6578\u8d8a\u9ad8\u8d8a\u597d\u55ce\uff1f\u7d2f\u7a4d\u8a13\u7df4\u91cf\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\/2023\/06\/\u5bb9\u91cf.png\" alt=\"\u8a13\u7df4\u7d44\u6578\u8d8a\u9ad8\u8d8a\u597d\u55ce\uff1f\" class=\"wp-image-8014\" width=\"441\" height=\"254\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u5bb9\u91cf.png 489w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u5bb9\u91cf-300x173.png 300w\" sizes=\"(max-width: 441px) 100vw, 441px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4e8b\u5be6\u4e0a\uff01\u76ee\u524d\u4e26\u6c92\u6709\u4efb\u4f55\u4e00\u500b\u4eba\u53ef\u4ee5100\uff05\u78ba\u8a8d\uff0c\u4f60\u7684\u808c\u8089\u5c31\u662f\u6703\u9019\u6a23\u5b50\u9577<\/p>\n\n\n\n<p>\u56e0\u6b64\u9019\u908a\u6240\u8a0e\u8ad6\u7684\u662f\u300c\u666e\u904d\u5e38\u898b\u72c0\u6cc1\u300d\uff0c\u800c\u975e\u5b8c\u5168\u80af\u5b9a<\/p>\n\n\n\n<p>\u5c31\u76ee\u524d\u73fe\u6709\u7684\u6587\u737b\u4f86\u770b\uff0c\u5176\u5be6\u5927\u591a\u6578\u662f\u6307\u51fa\u4e00\u5468\u6bcf\u500b\u808c\u7fa4\u8a13\u7df4\u4e0a\u9650\u572820\u7d44\u5de6\u53f3\uff0c\u6703\u6709\u6700\u597d\u7684\u808c\u80a5\u5927\u6548\u679c<\/p>\n\n\n\n<p>\u4e0d\u904e\u8d85\u904e20\u7d44\u5c31\u5b8c\u5168\u6c92\u7528\u4e86\u55ce\uff1f\u5176\u5be6\u672a\u5fc5\uff0c\u6bcf\u500b\u4eba\u7684\u5e74\u9f61\u3001\u8a13\u7df4\u5e74\u8cc7\u3001\u8eab\u9ad4\u6062\u5fa9\u80fd\u529b\u90fd\u4e0d\u540c\uff0c20\u7d44\u53ea\u662f\u4e00\u500b\u666e\u904d\u53c3\u8003\u503c<\/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\/2023\/06\/\u6062\u5fa9.jpg\" alt=\"\u3010\u8a13\u7df4\u7d44\u6578\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u5065\u8eab\u4e00\u5468\u8981\u7df4\u5e7e\u7d44\u624d\u662f\u6700\u9069\u5408\u7684\u8a13\u7df4\u91cf\uff1f\u589e\u808c\u5927\u89e3\u5bc6\" class=\"wp-image-8015\" width=\"535\" height=\"285\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u6062\u5fa9.jpg 563w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u6062\u5fa9-300x160.jpg 300w\" sizes=\"(max-width: 535px) 100vw, 535px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u7684\u8eab\u9ad4\u6062\u5fa9\u80fd\u529b\u7279\u5225\u597d\uff0c\u4e00\u5468\u505a\u523025\u7d44\uff0c\u751a\u81f330\u7d44\u8a13\u7df4\u7d44\u5f8c\uff0c\u8eab\u9ad4\u4f9d\u820a\u80fd\u5f9e\u4e2d\u5faa\u74b0\u6062\u5fa9\u3001\u4e0d\u5f71\u97ff\u4e0b\u6b21\u8a13\u7df4<\/p>\n\n\n\n<p>\u90a3\u9ebc\uff0c\u78ba\u5be6\u7df4\u8d85\u904e20\u7d44\u7684\u8a13\u7df4\u91cf\u4ecd\u7136\u53ef\u4ee5\u5e6b\u52a9\u4f60\u808c\u8089\u6210\u9577<\/p>\n\n\n\n<p><strong>\u76f8\u540c\u689d\u4ef6\u4e0b (\u91cd\u91cf\u3001\u6b21\u6578\u90fd\u76f8\u540c) \uff0c\u8a13\u7df4\u91cf\u8d8a\u9ad8\uff0c\u7684\u78ba\u53ef\u4ee5\u5e36\u4f86\u66f4\u597d\u7684\u808c\u8089\u6210\u9577\u6548\u679c<\/strong><\/p>\n\n\n\n<p>\u4e0d\u904e\uff01\u5148\u5225\u592a\u7406\u60f3\u5316\u9019\u500b\u904e\u7a0b\uff0c\u4e8b\u5be6\u4e0a\u8a13\u7df4\u91cf\u6c92\u6709\u4f60\u60f3\u50cf\u4e2d\u9032\u884c\u7684\u9019\u9ebc\u9806\u5229\uff0c\u751a\u81f3\u662f\u4f60\u60f3\u7df4\u591a\u90fd\u6c92\u8fa6\u6cd5<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u2193 \u4ee5\u4e0b\u4f86\u770b\u770b\u8a13\u7df4\u7d44\u6578\u300c\u771f\u6b63\u7684\u300d\u8a08\u7b97\u65b9\u5f0f<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\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=\"3_%E3%80%8C%E7%9C%9F%E6%AD%A3%E7%9A%84%E3%80%8D%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%E8%A9%B2%E5%A6%82%E4%BD%95%E8%A8%88%E7%AE%97%EF%BC%9F%E5%91%8A%E5%88%A5%E8%88%8A%E6%9C%89%E6%80%9D%E7%B6%AD\"><\/span><strong>3. \u300c\u771f\u6b63\u7684\u300d\u8a13\u7df4\u7d44\u6578\u8a72\u5982\u4f55\u8a08\u7b97\uff1f\u544a\u5225\u820a\u6709\u601d\u7dad<\/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\"><img decoding=\"async\" loading=\"lazy\" width=\"512\" height=\"288\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/volume-intens.jpg\" alt=\"\u300c\u771f\u6b63\u7684\u300d\u8a13\u7df4\u7d44\u6578\u8a72\u5982\u4f55\u8a08\u7b97\uff1f\" class=\"wp-image-8016\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/volume-intens.jpg 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/volume-intens-300x169.jpg 300w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u50b3\u7d71\u4e0a\uff0c\u8a13\u7df4\u91cf\u516c\u5f0f\u70ba\uff1a\u91cd\u91cf \u00d7 \u6b21\u6578 \u00d7 \u7d44\u6578\uff0c\u76f8\u4fe1\u9019\u9ede\u5927\u5bb6\u90fd\u6c92\u6709\u7570\u8b70\uff0c\u6211\u4e5f\u8d0a\u6210\uff01<\/p>\n\n\n\n<p>\u4e0d\u904e\u300c\u91cf\u300d\u6709\u4e86\uff0c\u4f46\u300c<strong>\u8cea<\/strong>\u300d\u5462\uff1f\u5f88\u591a\u4eba\u70ba\u4e86\u6eff\u8db3\u4e0a\u8ff0\u8a13\u7df4\u91cf\u7684\u516c\u5f0f\uff0c\u800c\u4e0d\u505c\u8ffd\u9010\u6578\u5b57\u4e0a\u7684\u9032\u6b65<\/p>\n\n\n\n<p>\u4f46\u54c1\u8cea\u537b\u88ab\u5ffd\u7565\u4e86\uff0c\u4eca\u5929\u6211\u4e00\u5b9a\u8981\u5b8c\u621020\u516c\u65a4\u81e5\u63a84\u7d4412\u4e0b\uff0c\u90a3\u9ebc\u4f60\u66fe\u7d93\u60f3\u904e\u90194\u7d4412\u4e0b\u771f\u7684\u90fd\u662f\u53d7\u60e0\u65bc\u80f8\u808c\u55ce\uff1f\u9084\u662f\u4ee3\u511f\u7522\u751f\u7684<\/p>\n\n\n\n<p>\u4e8b\u5be6\u662f\uff0c\u808c\u8089\u4e26\u4e0d\u77e5\u9053\u4f60\u6b63\u5728\u7528\u5e7e\u516c\u65a4\u3001\u5e7e\u7d44\u3001\u5e7e\u4e0b\u4f86\u5b8c\u6210\u4eca\u5929\u7684\u8a13\u7df4\uff0c\u5b83\u552f\u4e00\u80fd\u5f97\u77e5\u7684\u5c31\u662f\u300c<strong>\u523a\u6fc0\u8a0a\u865f<\/strong>\u300d<\/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\/2023\/06\/intensity.jpg\" alt=\"\u8a13\u7df4\u7d44\u6578\" class=\"wp-image-8017\" width=\"498\" height=\"280\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/intensity.jpg 531w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/intensity-300x169.jpg 300w\" sizes=\"(max-width: 498px) 100vw, 498px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8aaa\u767d\u8a71\u4e00\u9ede\uff0c\u4e5f\u5c31\u662f\u4f60\u6bcf\u6b21\u7684\u300c<strong>\u8a13\u7df4\u5f37\u5ea6<\/strong>\u300d\uff0c\u5fc5\u9808\u8b93\u808c\u8089\u611f\u53d7\u5230\u5b83\u6709\u589e\u9577\u7684\u9700\u8981\uff0c\u5426\u5247\u53ea\u662f\u5f92\u52de\u7121\u529f<\/p>\n\n\n\n<p>\u5c31\u50cf\u4f60\u6bcf\u5929\u90fd\u8981\u62bd\u885b\u751f\u7d19\u4e00\u6a23\uff0c\u70ba\u4ec0\u9ebc\u62bd\u4e862-30\u5e74\uff0c\u5c0f\u81c2\u537b\u6c92\u6709\u56e0\u6b64\u7c97\u7684\u8ddf\u6a39\u5e79\u4e00\u6a23\u5462\uff1f<\/p>\n\n\n\n<p>\u539f\u56e0\u5f88\u7c21\u55ae\uff0c\u5c31\u662f\u5f37\u5ea6\u592a\u4f4e\u4e86\uff0c\u808c\u8089\u4e26\u4e0d\u9700\u8981\u5927\u91cf\u5fb5\u62db\u4f86\u5b8c\u6210\u9019\u9805\u52d5\u4f5c<\/p>\n\n\n\n<p>\u81f3\u65bc\u8981\u600e\u9ebc\u8b93\u808c\u8089\u5927\u91cf\u5fb5\u62db\u4f7f\u7528\u5462\uff1f\u90a3\u5c31\u662f\u8b93\u8a13\u7df4\u90e8\u4f4d\u9054\u5230\u300c<strong>\u63a5\u8fd1\u529b\u7aed\u3001\u5feb\u6c92\u529b<\/strong>\u300d\uff0c\u808c\u8089\u81ea\u7136\u6703\u6d3e\u51fa\u66f4\u591a\u55ae\u4f4d\u4f86\u5b8c\u6210\u52d5\u4f5c<\/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\/2023\/06\/\u63a5\u8fd1.jpg\" alt=\"\u8a13\u7df4\u5f37\u5ea6\" class=\"wp-image-8018\" width=\"431\" height=\"286\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u63a5\u8fd1.jpg 459w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u63a5\u8fd1-300x199.jpg 300w\" sizes=\"(max-width: 431px) 100vw, 431px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5f88\u591a\u65b0\u624b\u5011\u7d93\u5e38\u72af\u7684\u932f\uff0c\u5c31\u662f\u8a13\u7df4\u5f37\u5ea6\u592a\u4f4e\uff0c\u5c0e\u81f4\u81ea\u5df1\u8aa4\u4ee5\u70ba\u6bcf\u6b21\u8a13\u7df4\u90fd\u80fd\u505a\u5f88\u591a\u7d44\uff0c\u7e3d\u89ba\u5f97\u529b\u91cf\u7121\u8655\u5ba3\u6d29<\/p>\n\n\n\n<p>\u90a3\u9ebc\uff0c\u8a66\u8457\u8b93\u81ea\u5df1\u7684\u8a13\u7df4\u5f37\u5ea6\u63d0\u9ad8\u5427\uff01\u8a13\u7df4\u5f37\u5ea6\u662f\u5efa\u7acb\u5728\uff1a\u52d5\u4f5c\u54c1\u8cea\u3001\u7a69\u5b9a\u5ea6\u3001\u91cd\u91cf\u3001\u76ee\u6a19\u808c\u8089\u7684\u523a\u6fc0&#8230; \u4e4b\u4e0a<\/p>\n\n\n\n<p>\u4f60\u6703\u767c\u73fe\uff0c\u4e00\u4f46\u4f60\u958b\u59cb\u8981\u6c42\u52d5\u4f5c\u54c1\u8cea\u5f8c\uff0c\u80fd\u505a\u7684\u8a13\u7df4\u7d44\u6578\u3001\u6b21\u6578\u6703\u958b\u59cb\u4e0b\u964d\uff0c\u56e0\u70ba\u9019\u6642\u5176\u4ed6\u808c\u7fa4\u7684\u4ee3\u511f\u6e1b\u5c11\u4e86<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u662f\u597d\u4e8b\uff0c\u4ee3\u8868\u4f60\u6b63\u5728\u4f7f\u7528\u4f60\u60f3\u8a13\u7df4\u7684\u90e8\u4f4d\u4f86\u627f\u53d7\u523a\u6fc0\uff1b<strong>\u8a13\u7df4\u5f37\u5ea6\u4e00\u4f46\u63d0\u5347\uff0c\u6211\u60f3\uff0c\u4f60\u8981\u505a\u518d\u591a\u7d44\u6050\u6015\u4e5f\u53ea\u662f\u5fc3\u6709\u9918\u800c\u529b\u4e0d\u8db3<\/strong><\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong><span class=\"has-inline-color has-vivid-red-color\">\u203b \u5c0f\u5206\u4eab\uff1a\u66fe\u7d93\u7684\u6211\u4e5f\u662f\u8ffd\u9010\u8a13\u7df4\u91cf\u7684\u611b\u597d\u8005\u4e4b\u4e00\uff0c\u4e0d\u904e\u7df4\u4e86\u597d\u5e7e\u5e74\u537b\u767c\u73fe\u9032\u6b65\u975e\u5e38\u5fae\u5c0f\uff0c\u5f8c\u4f86\u624d\u610f\u8b58\u5230\u8a13\u7df4\u5f37\u5ea6\u7684\u91cd\u8981\u6027\uff0c\u771f\u6b63\u7684\u8a13\u7df4\u5f37\u5ea6\u9054\u5230\u5f8c\uff0c\u60f3\u518d\u591a\u7df4\u500b\u5e7e\u7d44\u4e5f\u975e\u5e38\u56f0\u96e3<\/span><\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%96%B0%E6%89%8B%E3%80%81%E5%B7%A8%E5%B7%A8%E5%80%91%E4%B8%80%E5%91%A8%E9%9C%80%E8%A6%81%E7%9A%84%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8\"><\/span><strong>4. \u65b0\u624b\u3001\u5de8\u5de8\u5011\u4e00\u5468\u9700\u8981\u7684\u8a13\u7df4\u7d44\u6578<\/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\/2023\/06\/vs.jpg\" alt=\"\u65b0\u624b\u3001\u5de8\u5de8\u5011\u4e00\u5468\u9700\u8981\u7684\u8a13\u7df4\u7d44\u6578\" class=\"wp-image-8019\" width=\"521\" height=\"297\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/vs.jpg 532w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/vs-300x171.jpg 300w\" sizes=\"(max-width: 521px) 100vw, 521px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4ee5\u76ee\u524d\u6587\u737b\u7684\u8a13\u7df4\u7d44\u6578\u5747\u503c\u300c20\u7d44\u300d\u4f86\u770b\uff0c\u5176\u5be6\u5728\u65b0\u624b\u3001\u5de8\u5de8\u5011\u4e4b\u9593\u9084\u662f\u6709\u5dee\u5225\u7684\uff0c\u4e26\u4e0d\u662f\u6240\u6709\u4eba\u90fd\u53ef\u4ee5\u4e00\u6b21\u505a\u6eff20\u7d44<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u662f\u6211\u81ea\u5df1\u76ee\u524d\u89c0\u5bdf\u4e0b\u4f86\u7684\u7d93\u9a57\uff0c\u6574\u5408\u7db2\u8def\u4e0a\u8cc7\u8a0a\u6240\u5efa\u8b70\u7684\u5065\u8eab\u8005 &#8211; <strong>\u6bcf\u5468\u6bcf\u808c\u7fa4\u9069\u5408\u7684\u8a13\u7df4\u7d44\u6578<\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u65b0\u624b<\/strong> <strong>(\u8a13\u7df4\u4e00\u5e74\u4ee5\u4e0b)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u4e2d\u624b<\/strong> <strong>(\u8a13\u7df4\u4e00\uff5e\u4e09\u5e74)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u8001\u624b (\u8a13\u7df4\u4e09\u5e74\u4ee5\u4e0a)<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">8\uff5e10\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\uff5e15\u7d44<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\uff5e20\u7d44<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u65b0\u624b\u56e0\u70ba\u5f9e\u672a\u8b93\u8eab\u9ad4\u63a5\u89f8\u904e\u523a\u6fc0\u8a0a\u865f\uff0c\u56e0\u6b64\u4efb\u4f55\u7684\u523a\u6fc0\u90fd\u80fd\u5c0d\u808c\u8089\u751f\u9577\u8d77\u53cd\u61c9\uff0c\u751a\u81f3\u4efb\u4f55\u904b\u52d5\uff0c\u4e5f\u5c31\u662f\u5927\u5bb6\u4fd7\u7a31\u7684\u300c\u65b0\u624b\u871c\u6708\u671f\u300d<\/p>\n\n\n\n<p>\u9019\u6642\u7684\u91cd\u9ede\u6703\u66f4\u52a0\u653e\u5728\u6b63\u78ba\u7684\u52d5\u4f5c\u7df4\u7fd2\u3001\u5efa\u7acb\u57fa\u790e\u808c\u529b\u548c\u8010\u529b\uff0c\u53ea\u8981\u5f37\u5ea6\u63a7\u5236\u5f97\u7576\uff0c8\uff5e10\u7d44\u8a13\u7df4\u91cf\u5c0d\u6bcf\u500b\u808c\u7fa4\u4f86\u8aaa\u5df2\u7d93\u975e\u5e38\u5920\u4e86<\/p>\n\n\n\n<p>\u5230\u4e86\u4e2d\u624b\u671f\u6642\uff0c\u808c\u8089\u5f97\u5230\u4e86\u4e00\u5b9a\u6210\u9577\uff0c\u5148\u524d\u7684\u8a13\u7df4\u7d44\u6578\u53ef\u80fd\u5df2\u7d93\u6f38\u6f38\u4e0d\u5920\uff0c\u9019\u6642\u4fbf\u53ef\u4ee5\u8f49\u5411\u6311\u623010\uff5e15\u7d44\u8a13\u7df4\u7d44\u6578\u9081\u9032<\/p>\n\n\n\n<p>\u6700\u5f8c\u662f\u8a13\u7df4\u591a\u5e74\u7684\u5de8\u5de8\u5011\uff0c\u56e0\u8a13\u7df4\u5f37\u5ea6\u9010\u5e74\u63d0\u9ad8\u7684\u60c5\u6cc1\u4e0b\uff0c\u4e8b\u5be6\u4e0a\u8a13\u7df4\u7d44\u6578\u4e5f\u7121\u6cd5\u9ad8\u5230\u54ea\u88e1\u53bb\uff0c\u6311\u623020\u7d44\u8a13\u7df4\u91cf\u5df2\u7d93\u662f\u975e\u5e38\u6975\u9650<\/p>\n\n\n\n<p>\u4e0a\u8ff0\u53ea\u662f\u5efa\u8b70\u8a13\u7df4\u7d44\u6578\uff0c\u4e0d\u4ee3\u8868\u6bcf\u500b\u4eba\u4e00\u5b9a\u90fd\u662f\u9019\u6a23\uff0c\u9084\u662f\u8981\u96a8\u8457\u81ea\u5df1\u7684\u8eab\u9ad4\u6062\u5fa9\u72c0\u614b\u53bb\u505a\u8abf\u6574\u6703\u6bd4\u8f03\u597d<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u5ef6\u4f38\u95b1\u8b80<\/strong> \ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/how-to-start-workout\/\" target=\"_blank\" rel=\"noopener\" title=\" \u3010\u5065\u8eab\u5165\u9580\u3011\u65b0\u624b\u8a72\u5982\u4f55\u5f9e\u96f6\u958b\u59cb\u5065\u8eab\uff1f\u8981\u7df4\u54ea\u4e9b\u52d5\u4f5c\uff1f\u6ce8\u610f\u54ea\u4e9b\u4e8b\u60c5\uff1f\u6b63\u78ba\u65b9\u5411\"> \u3010\u5065\u8eab\u5165\u9580\u3011\u65b0\u624b\u8a72\u5982\u4f55\u5f9e\u96f6\u958b\u59cb\u5065\u8eab\uff1f\u8981\u7df4\u54ea\u4e9b\u52d5\u4f5c\uff1f\u6ce8\u610f\u54ea\u4e9b\u4e8b\u60c5\uff1f\u6b63\u78ba\u65b9\u5411<\/a><\/strong><\/p>\n\n\n\n<p>\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_%E7%B7%B4%E5%A4%AA%E5%A4%9A_vs_%E7%B7%B4%E5%A4%AA%E5%B0%91%E7%B5%84%EF%BC%8C%E6%9C%83%E7%99%BC%E7%94%9F%E4%BB%80%E9%BA%BC%E4%BA%8B%EF%BC%9F%E6%9C%89%E5%93%AA%E4%BA%9B%E5%BE%B5%E5%85%86%EF%BC%9F\"><\/span><strong>5. \u7df4\u592a\u591a vs \u7df4\u592a\u5c11\u7d44\uff0c\u6703\u767c\u751f\u4ec0\u9ebc\u4e8b\uff1f\u6709\u54ea\u4e9b\u5fb5\u5146\uff1f<\/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\/2023\/06\/\u7df4\u592a\u591a\u592a\u5c11.jpg\" alt=\"\u7df4\u592a\u591a vs \u7df4\u592a\u5c11\u7d44\uff0c\u6703\u767c\u751f\u4ec0\u9ebc\u4e8b\uff1f\u6709\u54ea\u4e9b\u5fb5\u5146\uff1f\" class=\"wp-image-8020\" width=\"494\" height=\"278\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u7df4\u592a\u591a\u592a\u5c11.jpg 525w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u7df4\u592a\u591a\u592a\u5c11-300x169.jpg 300w\" sizes=\"(max-width: 494px) 100vw, 494px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u770b\u5b8c\u525b\u525b\u7684\u5efa\u8b70\u6bcf\u5468\u8a13\u7df4\u7d44\u6578\u5f8c\uff0c\u90a3\u9ebc\u554f\u984c\u53c8\u4f86\u4e86\uff0c\u7df4\u592a\u591a\u3001\u7df4\u592a\u5c11\u6703\u600e\u6a23\u55ce\uff1f<\/p>\n\n\n\n<p>\u5c31\u6211\u76ee\u524d\u7684\u7d93\u9a57\u4f86\u770b\uff0c\u7df4\u592a\u5c11\u7684\u58de\u8655\u4e26\u4e0d\u591a\uff0c\u786c\u8981\u8aaa\u7684\u8a71\u5927\u6982\u5c31\u662f\u9032\u6b65\u6bd4\u8f03\u6162\u3001\u808c\u8089\u63d0\u5347\u5c11\u3001\u8eab\u9ad4\u4ee3\u8b1d\u63d0\u9ad8\u4e0d\u591a\u800c\u5df2<\/p>\n\n\n\n<p>\u4f46\u7df4\u592a\u5c11\u53ea\u9700\u8981\u4f60\u9010\u6b65\u6162\u6162\u589e\u52a0\u8a13\u7df4\u7d44\u6578\u5373\u53ef\uff1b\u90a3\u9ebc\u7df4\u592a\u591a\u5462\uff0c\u5176\u5be6\u58de\u8655\u591a\u65bc\u597d\u8655<\/p>\n\n\n\n<p>\u8a13\u7df4\u7d44\u6578\u62c9\u592a\u9ad8\u9664\u4e86\u6703\u8b93\u4e00\u6b21\u8a13\u7df4\u7684\u6642\u9593\u589e\u52a0\u4ee5\u5916\uff0c\u8eab\u9ad4\u75b2\u52de\u6062\u5fa9\u4e5f\u6703\u6bd4\u8f03\u6162\uff0c\u9032\u800c\u5f71\u97ff\u8eab\u9ad4\u6fc0\u7d20\u3001\u4ee3\u8b1d<\/p>\n\n\n\n<p>\u6700\u7d42\u8fce\u4f86\u7684\u4fbf\u662f &#8211; <strong>\u8a13\u7df4\u904e\u5ea6<\/strong>\u3001<strong>\u9032\u6b65\u7de9\u6162<\/strong>\u7684\u7d50\u679c\uff0c\u6709\u6642\u751a\u81f3\u5fc5\u9808\u82b1\u66f4\u591a\u6642\u9593\u4f86\u964d\u4f4e\u8a13\u7df4\u5f37\u5ea6\uff0c\u597d\u8b93\u8eab\u9ad4\u6062\u5fa9\uff0c\u5f97\u4e0d\u511f\u5931<\/p>\n\n\n\n<p>\u3000\u3000\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_%E5%A6%82%E4%BD%95%E6%89%BE%E5%88%B0%E9%81%A9%E5%90%88%E8%87%AA%E5%B7%B1%E7%9A%84%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%EF%BC%9F\"><\/span><strong>6. \u5982\u4f55\u627e\u5230\u9069\u5408\u81ea\u5df1\u7684\u8a13\u7df4\u7d44\u6578\uff1f<\/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\/2023\/06\/\u9069\u5408.png\" alt=\"\u5982\u4f55\u627e\u5230\u9069\u5408\u81ea\u5df1\u7684\u8a13\u7df4\u7d44\u6578\uff1f\" class=\"wp-image-8021\" width=\"366\" height=\"221\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u9069\u5408.png 520w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u9069\u5408-300x181.png 300w\" sizes=\"(max-width: 366px) 100vw, 366px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u4e00\u822c\u65b0\u624b\u5c0d\u65bc\u5c0b\u627e\u8a13\u7df4\u7d44\u6578\u5176\u5be6\u4e0d\u9700\u8981\u592a\u904e\u64d4\u5fc3\uff0c\u56e0\u70ba\u9019\u6642\u7684\u4efb\u4f55\u523a\u6fc0\u90fd\u80fd\u4fc3\u6210\u808c\u8089\u751f\u9577<\/p>\n\n\n\n<p>\u4e2d\u624b\u3001\u5de8\u5de8\u5011\u4e5f\u53ef\u4ee5\u5f9e\u4e0a\u8ff0\u7684\u5efa\u8b70\u8a13\u7df4\u7d44\u6578\u8868\u4e2d\u505a\u70ba\u53c3\u8003\uff0c\u89c0\u5bdf\u81ea\u8eab\u60c5\u6cc1\u53bb\u505a\u589e\u6e1b<\/p>\n\n\n\n<p>\u5e38\u898b\u7684\u4f5c\u6cd5\uff1a\u9019\u5468\u7df4\u4e8615\u7d44\u80f8\u808c\u8a13\u7df4\uff0c\u4e0b\u5468\u505a\u540c\u6a23\u7684\u8a13\u7df4\u6642\uff0c\u80fd\u5426\u6709\u4e00\u6a23\u7684\u8868\u73fe\uff0c\u9084\u662f\u89ba\u5f97\u66f4\u5403\u529b<\/p>\n\n\n\n<p>\u5982\u679c\u89ba\u5f97\u66f4\u5403\u529b\u7684\u8a71\uff0c\u90a3\u9ebc\u4e0b\u6b21\u8a13\u7df4\u5c31\u53ef\u4ee5\u300c<strong>\u8a66\u8457\u6e1b\u5c11\u5169\u7d44\u8a13\u7df4\u7d44<\/strong>\u300d\u770b\u770b\uff0c\u8eab\u9ad4\u82e5\u80fd\u6b63\u5e38\u8868\u73fe\uff0c\u5c31\u4ee3\u8868\u76ee\u524d\u7684\u8a13\u7df4\u7d44\u6578\u662f\u9069\u5408\u4f60\u7684\uff01<\/p>\n\n\n\n<p>\u7121\u8ad6\u662f\u591a\u5c11\u7d44\u8a13\u7df4\u91cf\uff0c\u90fd\u5fc5\u9808\u7262\u8a18\u300c<strong>\u8a13\u7df4\u5f37\u5ea6\u624d\u662f\u91cd\u9ede<\/strong>\u300d\uff0c\u8a13\u7df4\u5f37\u5ea6\u8b93\u8eab\u9ad4\u80fd\u5920\u63a5\u8fd1\u529b\u7aed\uff0c\u518d\u591a\u7684\u7d44\u6578\u90fd\u63db\u4e0d\u4e86\u4e00\u7d44\u5177\u6709\u5f37\u5ea6\u7684\u8a13\u7df4<\/p>\n\n\n\n<p>\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=\"sWjv0OfTVc\"><a href=\"https:\/\/physicfit.com\/rest-between-sets\/\">\u3010\u7d44\u9593\u4f11\u606f\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u5065\u8eab\u6642\uff0c\u52d5\u4f5c\u9593\u7684\u7d44\u9593\u4f11\u606f\u8a72\u591a\u4e45\uff1f\u95dc\u9375\u5728\u65bc\u300c\u5b83\u300d<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u7d44\u9593\u4f11\u606f\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u5065\u8eab\u6642\uff0c\u52d5\u4f5c\u9593\u7684\u7d44\u9593\u4f11\u606f\u8a72\u591a\u4e45\uff1f\u95dc\u9375\u5728\u65bc\u300c\u5b83\u300d &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/rest-between-sets\/embed\/#?secret=sWjv0OfTVc\" data-secret=\"sWjv0OfTVc\" 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\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%E8%A8%93%E7%B7%B4%E7%B5%84%E6%95%B8%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span><strong>7. \u8a13\u7df4\u7d44\u6578\u5e38\u898b\u554f\u984c FAQ<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/09\/feedback.png\" alt=\"\" class=\"wp-image-916\" width=\"177\" height=\"177\" 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: 177px) 100vw, 177px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000\u3000     \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q1%EF%BC%9A%E6%88%91%E5%8F%AF%E4%BB%A5%E4%B8%80%E6%AC%A1%E6%8A%8A%E4%B8%80%E6%95%B4%E5%91%A8%E7%9A%84%E8%A8%93%E7%B7%B4%E9%87%8F%E7%B7%B4%E5%AE%8C%E5%97%8E%EF%BC%9F\"><\/span><strong>Q1\uff1a\u6211\u53ef\u4ee5\u4e00\u6b21\u628a\u4e00\u6574\u5468\u7684\u8a13\u7df4\u91cf\u7df4\u5b8c\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80af\u5b9a\u662f\u53ef\u4ee5\u7684\uff01\u4f46\u4f60\u8981\u80fd\u4fdd\u8b49\u53ef\u4ee5\u4e00\u76f4\u7dad\u6301\u8a13\u7df4\u5f37\u5ea6\uff0c\u800c\u4e0d\u662f\u70ba\u4e86\u5b8c\u6210\u7d44\u6578\u53bb\u964d\u4f4e\u8a13\u7df4\u5f37\u5ea6<\/p>\n\n\n\n<p>\u4f46\u6211\u76f8\u4fe1\u5728\u9019\u9ebc\u56b4\u82db\u7684\u689d\u4ef6\u4e0b\uff0c\u9664\u975e\u4f60\u662f\u5929\u751f\u7684\u529b\u91cf\u9b54\u4eba\uff0c\u6709\u7121\u9650\u7684\u529b\u91cf\u7b49\u5f85\u4f60\u4f7f\u7528<\/p>\n\n\n\n<p>\u5426\u5247\u5728\u8a13\u7df4\u5f37\u5ea6\u5230\u9054\u6642\uff0c\u4f60\u60f3\u4e00\u6b21\u505a\u5f88\u591a\u7d44\u90fd\u5f88\u56f0\u96e3<\/p>\n\n\n\n<p>\u56e0\u6b64\u5efa\u8b70\u53ef\u4ee5\u5c07\u4e00\u5468\u7684\u8a13\u7df4\u91cf\u5206\u52302\u30013\u5929\u4e2d\u5b8c\u6210\uff0c\u4f8b\u5982\uff1a\u9031\u4e0010\u7d44 \/ \u9031\u56db10\u7d44 or \u9031\u4e008\u7d44 \/ \u9031\u4e098\u7d44 \/ \u9031\u516d4\u7d44<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Q2%EF%BC%9A%E5%A6%82%E4%BD%95%E6%8F%90%E5%8D%87%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%EF%BC%9F\"><\/span><strong>Q2\uff1a\u5982\u4f55\u63d0\u5347\u8a13\u7df4\u5f37\u5ea6\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u63d0\u5347\u8a13\u7df4\u5f37\u5ea6\u7684\u65b9\u6cd5\u6709\u5f88\u591a\uff0c\u4e26\u4e0d\u662f\u7121\u6b62\u5883\u7684\u8ffd\u6c42\u8a13\u7df4\u91cf\u5c31\u4e00\u5b9a\u80fd\u8b93\u4f60\u5448\u7dda\u6027\u9032\u6b65<\/p>\n\n\n\n<p>\u540c\u6a23\u7684\u8a13\u7df4\u4e4b\u4e0b\uff0c\u4f60\u7684\u52d5\u4f5c\u7a69\u5b9a\u5ea6\u63d0\u5347\u4e86\uff1b\u540c\u6a23\u7684\u8a13\u7df4\u4e4b\u4e0b\uff0c\u4f60\u7684\u4f11\u606f\u6642\u9593\u8b8a\u77ed\u4e86\uff1b\u4f60\u7528\u7684\u91cd\u91cf\u8d8a\u4f86\u8d8a\u8f15\u9b06\u4e86<\/p>\n\n\n\n<p>\u90fd\u662f\u5f88\u597d\u7684\u9032\u6b65\u6307\u6a19\uff0c\u91dd\u5c0d\u66f4\u591a\u300c\u975e\u6578\u5b57\u6027\u300d\u7684\u56e0\u7d20\u53bb\u505a\u63d0\u5347\uff0c\u60f3\u76e1\u8fa6\u6cd5\u8b93\u52d5\u4f5c\u66f4\u52a0\u5b8c\u7f8e<\/p>\n\n\n\n<p><strong>\u5148\u91cd\u8cea\u518d\u91cd\u91cf<\/strong>\uff0c\u4e14\u5728\u8eab\u9ad4\u80fd\u9806\u5229\u6062\u5fa9\u4e4b\u4e0b (\u4e0d\u5f71\u97ff\u4e0b\u6b21\u8a13\u7df4) \u9010\u6b65\u63d0\u5347<\/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 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