{"id":8009,"date":"2023-06-09T12:16:57","date_gmt":"2023-06-09T04:16:57","guid":{"rendered":"https:\/\/physicfit.com\/?p=8009"},"modified":"2023-06-09T12:16:58","modified_gmt":"2023-06-09T04:16:58","slug":"training-weight","status":"publish","type":"post","link":"https:\/\/physicfit.com\/training-weight\/","title":{"rendered":"\u3010\u8a13\u7df4\u91cd\u91cf\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u5065\u8eab\u65b0\u624b\u8a72\u5982\u4f55\u6311\u9078\u4f7f\u7528\u91cd\u91cf\uff1f\u69d3\u9234\u3001\u555e\u9234\u7686\u901a\u7528\uff01"},"content":{"rendered":"\n<p>\u65b0\u624b\u5728\u5065\u8eab\u6642\u6700\u5e38\u78b0\u5230\u7684\u554f\u984c\uff0c\u4e0d\u5916\u4e4e\u5c31\u662f<strong><a href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/\" target=\"_blank\" rel=\"noopener\" title=\"\u5982\u4f55\u6311\u9078\u5668\u6750\">\u5982\u4f55\u6311\u9078\u5668\u6750<\/a><\/strong>\u3001\u91cd\u91cf\u3001\u6b21\u6578\u3001<strong><a href=\"https:\/\/physicfit.com\/training-sets\/\" target=\"_blank\" rel=\"noopener\" title=\"\u7d44\u6578\">\u7d44\u6578<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/rest-between-sets\/\" target=\"_blank\" rel=\"noopener\" title=\"\u4f11\u606f\u6642\u9593\">\u4f11\u606f\u6642\u9593<\/a><\/strong>&#8230;<\/p>\n\n\n\n<p>\u7684\u78ba\uff01\u82e5\u80fd\u5728\u4e00\u958b\u59cb\u5c31\u5145\u5206\u4e86\u89e3\u4e0a\u8ff0\u5e38\u898b\u5065\u8eab\u72c0\u6cc1\uff0c\u66f4\u80fd\u5e6b\u52a9\u4f60\u5c11\u8d70\u5f88\u591a\u5f4e\u8def\uff0c\u7c21\u55ae\u4f86\u8aaa\u5c31\u662f\u9032\u6b65\u7684\u66f4\u9806\u5229<\/p>\n\n\n\n<p>\u60f3\u8981\u8b93\u808c\u8089\u6210\u9577\uff0c\u8b93\u5b83\u5011\u611f\u53d7\u5230\u61c9\u6709\u7684\u523a\u6fc0\u662f\u5f88\u91cd\u8981\u7684\uff0c\u5176\u4e2d\uff0c\u91cd\u91cf\u5c31\u662f\u95dc\u9375\u4e4b\u4e00<\/p>\n\n\n\n<p>\u4eca\u5929\u5c31\u8b93\u6f22\u514b\u5e36\u8457\u4f60\u4e00\u8d77\u627e\u5230\u300c\u9069\u5408\u4f60\u7684\u300d\u555e\u9234\u3001\u69d3\u9234\u91cd\u91cf\u5427<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n <!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 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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-6601b2d0d834f\" 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-6601b2d0d834f\"  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-weight\/#1_%E3%80%8C%E9%87%8D%E9%87%8F%E3%80%8D%E5%B0%8D%E6%96%BC%E5%81%A5%E8%BA%AB%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\" title=\"1. \u300c\u91cd\u91cf\u300d\u5c0d\u65bc\u5065\u8eab\u7684\u91cd\u8981\u6027\">1. \u300c\u91cd\u91cf\u300d\u5c0d\u65bc\u5065\u8eab\u7684\u91cd\u8981\u6027<\/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-weight\/#2_%E8%AA%8D%E6%B8%85%E4%BD%A0%E7%9A%84%E5%81%A5%E8%BA%AB%E7%9B%AE%E6%A8%99%EF%BC%8C%E4%B8%8D%E5%90%8C%E9%87%8D%E9%87%8F%E9%81%A9%E5%90%88%E4%B8%8D%E5%90%8C%E9%81%8B%E5%8B%95\" title=\"2. \u8a8d\u6e05\u4f60\u7684\u5065\u8eab\u76ee\u6a19\uff0c\u4e0d\u540c\u91cd\u91cf\u9069\u5408\u4e0d\u540c\u904b\u52d5\">2. \u8a8d\u6e05\u4f60\u7684\u5065\u8eab\u76ee\u6a19\uff0c\u4e0d\u540c\u91cd\u91cf\u9069\u5408\u4e0d\u540c\u904b\u52d5<\/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-weight\/#3_%E5%82%B3%E7%B5%B1%E5%B8%B8%E8%A6%8B%E7%9A%84%E9%87%8D%E9%87%8F%E6%8C%91%E9%81%B8%E6%96%B9%E5%BC%8F\" title=\"3. \u50b3\u7d71\u5e38\u898b\u7684\u91cd\u91cf\u6311\u9078\u65b9\u5f0f\">3. \u50b3\u7d71\u5e38\u898b\u7684\u91cd\u91cf\u6311\u9078\u65b9\u5f0f<\/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-weight\/#4_%E3%80%8C%E6%9C%80%E7%A9%A9%E5%AE%9A%E3%80%81%E6%9C%80%E5%AE%89%E5%85%A8%E3%80%8D%E7%9A%84%E5%95%9E%E9%88%B4%E9%87%8D%E9%87%8F%E6%8C%91%E9%81%B8%E6%96%B9%E5%BC%8F\" title=\"4. \u300c\u6700\u7a69\u5b9a\u3001\u6700\u5b89\u5168\u300d\u7684\u555e\u9234\u91cd\u91cf\u6311\u9078\u65b9\u5f0f\">4. \u300c\u6700\u7a69\u5b9a\u3001\u6700\u5b89\u5168\u300d\u7684\u555e\u9234\u91cd\u91cf\u6311\u9078\u65b9\u5f0f<\/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-weight\/#5_%E7%B7%B4%E5%88%B0%E4%BB%80%E9%BA%BC%E6%99%82%E5%80%99%E8%A9%B2%E5%A2%9E%E5%8A%A0%E5%81%A5%E8%BA%AB%E9%87%8D%E9%87%8F%EF%BC%9F\" title=\"5. \u7df4\u5230\u4ec0\u9ebc\u6642\u5019\u8a72\u589e\u52a0\u5065\u8eab\u91cd\u91cf\uff1f\">5. \u7df4\u5230\u4ec0\u9ebc\u6642\u5019\u8a72\u589e\u52a0\u5065\u8eab\u91cd\u91cf\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-weight\/#%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-7\" href=\"https:\/\/physicfit.com\/training-weight\/#%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-8\" href=\"https:\/\/physicfit.com\/training-weight\/#%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-9\" href=\"https:\/\/physicfit.com\/training-weight\/#%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-10\" href=\"https:\/\/physicfit.com\/training-weight\/#%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-11\" href=\"https:\/\/physicfit.com\/training-weight\/#%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_%E3%80%8C%E9%87%8D%E9%87%8F%E3%80%8D%E5%B0%8D%E6%96%BC%E5%81%A5%E8%BA%AB%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\"><\/span><strong>1. \u300c\u91cd\u91cf\u300d\u5c0d\u65bc\u5065\u8eab\u7684\u91cd\u8981\u6027<\/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\/\u91cd\u91cf.jpg\" alt=\"\u3010\u8a13\u7df4\u91cd\u91cf\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u5065\u8eab\u65b0\u624b\u8a72\u5982\u4f55\u6311\u9078\u4f7f\u7528\u91cd\u91cf\uff1f\u69d3\u9234\u3001\u555e\u9234\u7686\u901a\u7528\uff01\n\" class=\"wp-image-8026\" width=\"519\" height=\"292\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u91cd\u91cf.jpg 540w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u91cd\u91cf-300x169.jpg 300w\" sizes=\"(max-width: 519px) 100vw, 519px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5c31\u50cf\u6211\u5e38\u5e38\u8ddf\u5b78\u751f\u8aaa\u7684\uff1a\u300c\u70ba\u4ec0\u9ebc\u4f60\u62bd\u4e86\u885b\u751f\u7d19\u5e7e\u5341\u5e74\u3001\u65e5\u4ee5\u7e7c\u591c\u7684\u62bd\uff0c\u4f46\u5c0f\u81c2\u5c31\u662f\u6c92\u6709\u56e0\u6b64\u8b8a\u58ef\uff1f\u300d<\/p>\n\n\n\n<p>\u904e\u8f15\u7684\u91cd\u91cf = \u7121\u6cd5\u8b93\u808c\u8089\u611f\u53d7\u5230\u6210\u9577\u7684\u9700\u8981 = \u808c\u8089\u6c92\u6709\u7522\u751f\u8b8a\u5316\uff0c\u5c31\u50cf\u662f\u5728\u5fa9\u5065\u4e00\u6a23<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u300c<strong>\u9069\u7576\u7684<\/strong>\u300d\u91cd\u91cf\u5c0d\u65bc\u5065\u8eab\u4f86\u8aaa\uff0c\u7d55\u5c0d\u6709\u5b83\u7684\u5fc5\u8981\u6027\uff01\u76f8\u4fe1\u6703\u770b\u5230\u9019\u7bc7\u6587\u7ae0\u7684\u4f60\uff0c\u80af\u5b9a\u4e5f\u5f88\u5728\u610f\u808c\u8089\u662f\u5426\u6210\u9577<\/p>\n\n\n\n<p>\u904e\u8f15\u7684\u91cd\u91cf\u7121\u6cd5\u8b93\u808c\u8089\u5f97\u5230\u5145\u5206\u523a\u6fc0\uff0c\u904e\u91cd\u7684\u91cd\u91cf\u53c8\u6703\u8209\u4e0d\u8d77\u4f86\u3001\u5f15\u767c\u5371\u96aa&#8230; \u5230\u5e95\u65b0\u624b\u8a72\u5982\u4f55\u9078\u64c7\u4f7f\u7528\u91cd\u91cf\uff1f\u6b63\u662f\u4eca\u5929\u7684\u91cd\u9ede<\/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=\"tScP8YNJOV\"><a href=\"https:\/\/physicfit.com\/training-sets\/\">\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<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/training-sets\/embed\/#?secret=tScP8YNJOV\" data-secret=\"tScP8YNJOV\" 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>\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%AA%8D%E6%B8%85%E4%BD%A0%E7%9A%84%E5%81%A5%E8%BA%AB%E7%9B%AE%E6%A8%99%EF%BC%8C%E4%B8%8D%E5%90%8C%E9%87%8D%E9%87%8F%E9%81%A9%E5%90%88%E4%B8%8D%E5%90%8C%E9%81%8B%E5%8B%95\"><\/span><strong>2. \u8a8d\u6e05\u4f60\u7684\u5065\u8eab\u76ee\u6a19\uff0c\u4e0d\u540c\u91cd\u91cf\u9069\u5408\u4e0d\u540c\u904b\u52d5<\/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\"><img decoding=\"async\" loading=\"lazy\" width=\"509\" height=\"286\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u4e0d\u540c.jpg\" alt=\"\u3010\u8a13\u7df4\u91cd\u91cf\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u5065\u8eab\u65b0\u624b\u8a72\u5982\u4f55\u6311\u9078\u4f7f\u7528\u91cd\u91cf\uff1f\u69d3\u9234\u3001\u555e\u9234\u7686\u901a\u7528\uff01\n\" class=\"wp-image-8027\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u4e0d\u540c.jpg 509w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u4e0d\u540c-300x169.jpg 300w\" sizes=\"(max-width: 509px) 100vw, 509px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5373\u4fbf\u90fd\u662f\u5065\u8eab\uff0c\u4f46\u4e5f\u6709\u5340\u5206\u6210\u7df4\u7206\u767c\u529b\u70ba\u4e3b\u7684\u3001\u559c\u6b61\u7df4\u5927\u91cd\u91cf\u7684\u5065\u529b\u3001\u50cf\u96d5\u523b\u5bb6\u822c\u7684\u5065\u7f8e&#8230;<\/p>\n\n\n\n<p>\u6bcf\u7a2e\u904b\u52d5\u9069\u5408\u7684\u91cd\u91cf\u4e5f\u90fd\u4e0d\u592a\u4e00\u6a23\uff0c\u4f60\u4e0d\u53ef\u80fd\u7528\u975e\u5e38\u91cd\u7684\u91cd\u91cf\uff0c\u8aaa\u4f60\u60f3\u7df4\u7206\u767c\u529b\uff1b\u4e5f\u4e0d\u53ef\u80fd\u7528\u5f88\u8f15\u7684\u91cd\u91cf\u8aaa\u8981\u7df4\u529b\u91cf<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u65b0\u624b\u5728\u6311\u9078\u91cd\u91cf\u4e4b\u524d\uff0c\u5148\u627e\u51fa\u81ea\u5df1\u300c<strong>\u5065\u8eab\u7684\u76ee\u7684\u3001\u65b9\u5411<\/strong>\u300d\uff0c\u5c0d\u65bc\u91cd\u91cf\u6311\u9078\u4e0a\u80af\u5b9a\u6709\u5be6\u8cea\u7684\u5e6b\u52a9<\/p>\n\n\n\n<p>\u800c\u672c\u6587\u8981\u4ecb\u7d39\u7684\u662f\u6bd4\u8f03\u504f\u5411\u65bc &#8211; \u5065\u7f8e\u5f0f\u3001\u808c\u80a5\u5927\u7684\u91cd\u91cf\u9078\u64c7\u65b9\u5f0f\uff0c\u4e5f\u662f\u6211\u8a8d\u70ba\u91cd\u91cf\u6700\u4ecb\u65bc\u6240\u6709\u904b\u52d5\u7684\u4e2d\u9593\u503c<\/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%82%B3%E7%B5%B1%E5%B8%B8%E8%A6%8B%E7%9A%84%E9%87%8D%E9%87%8F%E6%8C%91%E9%81%B8%E6%96%B9%E5%BC%8F\"><\/span><strong>3. \u50b3\u7d71\u5e38\u898b\u7684\u91cd\u91cf\u6311\u9078\u65b9\u5f0f<\/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\/\u9078\u64c7.jpg\" alt=\"\u50b3\u7d71\u5e38\u898b\u7684\u91cd\u91cf\u6311\u9078\u65b9\u5f0f\" class=\"wp-image-8028\" width=\"493\" height=\"277\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u9078\u64c7.jpg 576w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u9078\u64c7-300x169.jpg 300w\" sizes=\"(max-width: 493px) 100vw, 493px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8aaa\u5230\u5065\u8eab\u6642\u555e\u9234\u3001\u69d3\u9234\u7684\u91cd\u91cf\u9078\u64c7\uff0c\u50b3\u7d71\u4e0a\u5c31\u4e0d\u5f97\u4e0d\u548c\u64cd\u4f5c\u6b21\u6578\u639b\u4e0a\u95dc\u4fc2<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u662f\u6700\u5e38\u898b\u7684\u91cd\u91cf\u5340\u9593\uff1a<\/p>\n\n\n\n<ul><li>3\uff5e5\u4e0b\u5c31\u6c92\u529b\uff1a\u504f\u5411\u65bc\u529b\u91cf\u8a13\u7df4<\/li><li>8\uff5e12\u4e0b\u5c31\u6c92\u529b\uff1a\u504f\u5411\u65bc\u808c\u80a5\u5927\u8a13\u7df4<\/li><li>15\u4e0b\u4ee5\u4e0a\u624d\u6c92\u529b\uff1a\u504f\u5411\u65bc\u808c\u8010\u529b\u8a13\u7df4<\/li><\/ul>\n\n\n\n<p>\u76f8\u4fe1\u4ee5\u4e0a\u6578\u64da\u4f60\u4e5f\u770b\u904e\u4e0d\u5c11\uff0c\u78ba\u5be6\uff01\u9019\u6a23\u5340\u5206\u5c0d\u65bc\u91cd\u91cf\u6311\u9078\u4e0a\u7684\u78ba\u5f88\u6709\u5e6b\u52a9\uff0c\u4e5f\u6709\u5be6\u9a57\u9678\u7e8c\u63a8\u51fa<\/p>\n\n\n\n<p>\u500b\u4eba\u8a8d\u70ba\u6709\u9019\u6a23\u7684\u6578\u5b57\u53ef\u4ee5\u505a\u53c3\u8003\u662f\u5f88\u597d\u7684\uff0c\u4f46\u4e8b\u5be6\u4e0a\uff0c\u300c<strong>\u4e26\u6c92\u6709\u4eba\u53ef\u4ee5\u5b8c\u5168\u9810\u6e2c\u6bcf\u500b\u4eba\u7684\u808c\u8089\u751f\u9577\u65b9\u5f0f<\/strong>\u300d<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u8aaa\uff0c\u6709\u4e9b\u4eba\u7684\u808c\u8089\u751f\u9577\u53ef\u80fd\u5c0d\u65bc\u5927\u91cd\u91cf\u8f03\u6709\u53cd\u61c9\uff1b\u6709\u4e9b\u4eba\u5247\u4e00\u5b9a\u8981\u7167\u8457\u4e0a\u8ff0\u6578\u5b57\u53bb\u505a<\/p>\n\n\n\n<p>\u4e0d\u904e\u9019\u4e9b\u90fd\u662f\u5f8c\u671f\u7684\u4e8b\u4e86\uff0c\u4e5f\u5c31\u662f\u4f60\u5df2\u7d93\u719f\u77e5\u8a13\u7df4\u52d5\u4f5c\uff0c\u4e5f\u5065\u8eab\u4e00\u6bb5\u6642\u9593\u5f8c\u624d\u9700\u8981\u8003\u91cf\u7684<\/p>\n\n\n\n<p>\u6211\u4e5f\u89ba\u5f97\u4e0d\u9700\u8981\u5c07\u5065\u8eab\u9019\u4ef6\u4e8b\u8907\u96dc\u5316\uff0c\u7c21\u55ae\u597d\u57f7\u884c\u624d\u6703\u8b93\u4f60\u6709\u958b\u59cb\u3001\u9858\u610f\u958b\u59cb<\/p>\n\n\n\n<p>\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_%E3%80%8C%E6%9C%80%E7%A9%A9%E5%AE%9A%E3%80%81%E6%9C%80%E5%AE%89%E5%85%A8%E3%80%8D%E7%9A%84%E5%95%9E%E9%88%B4%E9%87%8D%E9%87%8F%E6%8C%91%E9%81%B8%E6%96%B9%E5%BC%8F\"><\/span><strong>4. \u300c\u6700\u7a69\u5b9a\u3001\u6700\u5b89\u5168\u300d\u7684\u555e\u9234\u91cd\u91cf\u6311\u9078\u65b9\u5f0f<\/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\"><img decoding=\"async\" loading=\"lazy\" width=\"456\" height=\"304\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u9078\u64c7\u555e\u9234\u91cd\u91cf.jpg\" alt=\"\u300c\u6700\u7a69\u5b9a\u3001\u6700\u5b89\u5168\u300d\u7684\u555e\u9234\u91cd\u91cf\u6311\u9078\u65b9\u5f0f\" class=\"wp-image-8029\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u9078\u64c7\u555e\u9234\u91cd\u91cf.jpg 456w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u9078\u64c7\u555e\u9234\u91cd\u91cf-300x200.jpg 300w\" sizes=\"(max-width: 456px) 100vw, 456px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728<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> \u6587\u7ae0\u4e2d\uff0c\u6211\u5011\u6709\u63d0\u5230<\/p>\n\n\n\n<p>\u5176\u5be6\u65b0\u624b\u4e00\u958b\u59cb\u6700\u6700\u6700\u9700\u8981\u5728\u610f\u7684\uff0c\u4e26\u4e0d\u662f\u91cd\u91cf\u4e00\u5b9a\u8981\u7528\u52308\uff5e12\u4e0b\u7684\u554f\u984c\uff0c\u800c\u662f\u300c\u53cd\u8986\u7df4\u7fd2\u6b63\u78ba\u52d5\u4f5c\u300d<\/p>\n\n\n\n<p>\u4e8b\u5be6\u662f\uff0c\u56e0\u70ba\u65b0\u624b\u5148\u524d\u5f9e\u672a\u63a5\u53d7\u904e\u91cd\u91cf\u7684\u523a\u6fc0\uff0c\u56e0\u6b64\u5373\u4fbf\u4e00\u958b\u59cb\u7684\u91cd\u91cf\u4e0d\u91cd\uff0c\u808c\u8089\u4e5f\u80fd\u5f97\u5230\u524d\u6240\u672a\u6709\u7684\u523a\u6fc0 (\u6210\u9577)<\/p>\n\n\n\n<p>\u6b63\u6240\u8b02\u7684\u65b0\u624b\u871c\u6708\u671f\uff0c\u4e0d\u8ad6\u4f60\u7528\u54ea\u7a2e\u91cd\u91cf\u3001\u505a\u4ec0\u9ebc\u52d5\u4f5c\uff0c\u57fa\u672c\u4e0a\u53ea\u8981\u6709\u904b\u52d5\u5065\u8eab\uff0c\u808c\u8089\u5c31\u662f\u6703\u6210\u9577<\/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\/light.jpg\" alt=\"\u5065\u8eab\u65b0\u624b\u5f9e\u8f15\u91cd\u91cf\u958b\u59cb\" class=\"wp-image-8030\" width=\"461\" height=\"306\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/light.jpg 474w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/light-300x199.jpg 300w\" sizes=\"(max-width: 461px) 100vw, 461px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u57fa\u65bc\u5b89\u5168\u3001\u9580\u6abb\u4e0a\uff0c\u6f22\u514b\u4e00\u5f8b\u5efa\u8b70\u65b0\u624b\u5011\u5f9e\u300c\u6700\u8f15\u7684\u300d\u91cd\u91cf\u958b\u59cb\u6311\u6230\uff0c\u5c24\u5176\u662f\u4f60\u4ee5\u524d\u90fd\u6c92\u505a\u904e\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u9019\u6a23\u6703\u662f\u6700\u4fdd\u96aa\u4e14\u7a69\u5b9a\u7684\u65b9\u5f0f\uff0c\u5c07\u6bcf\u4e00\u7d44\u52d5\u4f5c\u7684\u53cd\u8986\u6b21\u6578\u62c9\u9ad8\u523015\uff0c\u751a\u81f320\u4e0b\u4ee5\u4e0a\uff0c\u5efa\u7acb\u808c\u8089\u795e\u7d93\u7684\u9023\u7d50<\/p>\n\n\n\n<p>\u6839\u64da\u6bcf\u4e00\u7d44\u52d5\u4f5c\u7684\u8a13\u7df4\u53cd\u61c9\u518d\u53bb\u6162\u6162\u505a\u5f80\u4e0a\u52a0\u91cd\u7684\u52d5\u4f5c<\/p>\n\n\n\n<p>\u65b0\u624b\u6700\u6015\u7684\u5c31\u662f\u904e\u65bc\u5fc3\u6025\uff0c\u6b32\u901f\u5247\u4e0d\u9054\uff0c\u5f9e\u8f15\u91cd\u91cf\u958b\u59cb\u9032\u884c\u4e26\u4e0d\u4ee3\u8868\u808c\u8089\u6c92\u6709\u5728\u6210\u9577<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5ef6\u4f38\u95b1\u8b80\ud83d\udc49<strong><a href=\"https:\/\/physicfit.com\/training-sets\/\" target=\"_blank\" rel=\"noopener\" title=\" \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\"> \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<\/a><\/strong><\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E7%B7%B4%E5%88%B0%E4%BB%80%E9%BA%BC%E6%99%82%E5%80%99%E8%A9%B2%E5%A2%9E%E5%8A%A0%E5%81%A5%E8%BA%AB%E9%87%8D%E9%87%8F%EF%BC%9F\"><\/span><strong>5. \u7df4\u5230\u4ec0\u9ebc\u6642\u5019\u8a72\u589e\u52a0\u5065\u8eab\u91cd\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\/\u52a0\u91cd.jpg\" alt=\"\u4ec0\u9ebc\u6642\u5019\u8a72\u589e\u52a0\u555e\u9234\u91cd\u91cf\" class=\"wp-image-8031\" width=\"431\" height=\"298\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u52a0\u91cd.jpg 440w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u52a0\u91cd-300x207.jpg 300w\" sizes=\"(max-width: 431px) 100vw, 431px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6bcf\u500b\u79ae\u62dc\u589e\u52a01\u516c\u65a4\u7684\u91cd\u91cf\uff1f\u9084\u662f\u6bcf\u500b\u79ae\u62dc\u90fd\u52a05\u516c\u65a4\u6bd4\u8f03\u597d\uff1f<\/p>\n\n\n\n<p>\u6700\u76f4\u89c0\u7684\u65b9\u5f0f\u80af\u5b9a\u5c31\u662f\uff0c\u7576\u4f60\u611f\u89ba\u539f\u672c\u7684\u8a13\u7df4\u4e4b\u4e0b\uff0c\u91cd\u91cf\u5c0d\u4f60\u4f86\u8aaa\u8b8a\u8f15\u9b06\u4e86\uff0c\u90a3\u5c31\u518d\u52a0\u91cd<\/p>\n\n\n\n<p>\u4e0d\u904e\u6211\u8a8d\u70ba\u6709\u66f4\u597d\u7684\u5224\u5b9a\u65b9\u5f0f\uff0c\u4ee5\u4e0b\u5206\u4eab\u7d66\u4f60\uff1a<\/p>\n\n\n\n<ol><li>\u4e0b\u5468\u7df4\u5230\u76f8\u540c\u808c\u7fa4\u6642\uff0c\u5148\u64cd\u4f5c\u4e00\u6a23\u7684\u8ab2\u8868\uff0c\u91cd\u91cf\u3001\u7d44\u6578\u3001\u6b21\u6578\u90fd\u4e00\u6a23<\/li><li>\u82e5\u4e0b\u5468\u7684\u611f\u89ba\u66f4\u52a0\u8f15\u9b06\u6642\uff0c\u90a3\u9ebc\u4e0b\u4e0b\u5468\u4fbf\u53ef\u4ee5\u958b\u59cb\u8003\u616e\u52a0\u6b21\u6578<\/li><li>\u76f4\u5230\u4f60\u80fd\u57f7\u884c\u523015\u4e0b\u4ee5\u4e0a\u6642\uff0c\u4fbf\u53ef\u4ee5\u958b\u59cb\u52a0\u91cd\u4e86<\/li><li>\u91cd\u8907\u5faa\u74b0<\/li><\/ol>\n\n\n\n<p>\u7576\u7136\uff0c\u8eab\u9ad4\u4e0d\u53ef\u80fd\u9019\u9ebc\u96a8\u5fc3\u6240\u6b32\uff0c\u7df4\u5230\u8d8a\u5f8c\u9762\u9084\u662f\u6709\u53ef\u80fd\u9047\u5230\u649e\u7246\u671f\u7684<\/p>\n\n\n\n<p>\u9019\u6642\u4e26\u4e0d\u5efa\u8b70\u6b7b\u547d\u7684\u589e\u52a0\u8a13\u7df4\u91cd\u91cf\uff0c\u800c\u662f\u7e7c\u7e8c\u64cd\u4f5c\u540c\u6a23\u7684\u8ab2\u8868\uff0c\u6216\u662f\u6e1b\u5c11\u4e00\u4e9b\u8a13\u7df4\uff0c\u8b93\u8eab\u9ad4\u6062\u5fa9<\/p>\n\n\n\n<p>\u91cd\u91cf\u52a0\u91cd\u4e0a\u6c92\u6709\u4e00\u5b9a\u7684\u516c\u5f0f\uff0c\u4e0d\u904e\u65b0\u624b\u53ea\u8981\u638c\u63e1\u597d\u4e00\u958b\u59cb\u300c<strong>\u5c07\u52d5\u4f5c\u719f\u7df4<\/strong>\u300d\u7684\u60f3\u6cd5\uff0c\u4fbf\u80fd\u5b89\u7136\u5ea6\u904e\u65b0\u624b\u671f<\/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=\"Uhrrl8u0AH\"><a href=\"https:\/\/physicfit.com\/muscle-connection\/\">\u3010\u5065\u8eab\u5165\u9580\u3011\u5982\u4f55\u589e\u52a0\u808c\u8089\u611f\u53d7\u5ea6\uff1f\uff17\u7a2e\u65b9\u6cd5\u5e36\u4f60\u8f15\u9b06\u638c\u63e1\u808c\u8089\u767c\u529b\u611f\uff01\u65b0\u624b\u5fc5\u770b<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5065\u8eab\u5165\u9580\u3011\u5982\u4f55\u589e\u52a0\u808c\u8089\u611f\u53d7\u5ea6\uff1f\uff17\u7a2e\u65b9\u6cd5\u5e36\u4f60\u8f15\u9b06\u638c\u63e1\u808c\u8089\u767c\u529b\u611f\uff01\u65b0\u624b\u5fc5\u770b &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/muscle-connection\/embed\/#?secret=Uhrrl8u0AH\" data-secret=\"Uhrrl8u0AH\" 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<\/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 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