{"id":8036,"date":"2023-06-17T09:35:02","date_gmt":"2023-06-17T01:35:02","guid":{"rendered":"https:\/\/physicfit.com\/?p=8036"},"modified":"2023-06-17T09:35:03","modified_gmt":"2023-06-17T01:35:03","slug":"training-intensity","status":"publish","type":"post","link":"https:\/\/physicfit.com\/training-intensity\/","title":{"rendered":"\u3010\u8a13\u7df4\u5f37\u5ea6\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u60f3\u8981\u8b93\u808c\u8089\u7a69\u5b9a\u6210\u9577\uff0c\u5148\u641e\u61c2\u5065\u8eab\u7684\u5f37\u5ea6\uff01\u6700\u9ad8\u6548\u7387"},"content":{"rendered":"\n<p>\u8fd1\u5e74\u4f86\u82e5\u6709\u6301\u7e8c\u5728\u95dc\u6ce8\u5065\u8eab\u5708\u7684\u8a71\uff0c\u6703\u767c\u73fe\u4e0d\u5c11\u5927\u4f6c\u5011\u90fd\u5728\u63d0\u5021\u300c\u8a13\u7df4\u5f37\u5ea6\u300d\u9019\u500b\u89c0\u5ff5<\/p>\n\n\n\n<p>\u4f46\u7a76\u7adf\u4ec0\u9ebc\u624d\u53eb\u505a\u6709\u5f37\u5ea6\u7684\u8a13\u7df4\uff1f\u662f\u91cd\u91cf\u8d8a\u91cd\u8d8a\u597d\u55ce\uff1f\u9084\u662f\u52d5\u4f5c\u6b63\u78ba\uff1f\u8a13\u7df4\u91cf\u591a\u4e00\u9ede\uff1f<\/p>\n\n\n\n<p>\u5728<strong><a href=\"https:\/\/physicfit.com\/rest-between-sets\/\" target=\"_blank\" rel=\"noopener\" title=\"\u7d44\u9593\u4f11\u606f\">\u7d44\u9593\u4f11\u606f<\/a><\/strong>\u3001<strong><a href=\"https:\/\/physicfit.com\/training-sets\/\" target=\"_blank\" rel=\"noopener\" title=\"\u8a13\u7df4\u7d44\u6578\">\u8a13\u7df4\u7d44\u6578<\/a><\/strong>&#8230; \u65b0\u624b\u7cfb\u5217\u6587\u7ae0\u4e2d\uff0c\u8a13\u7df4\u5f37\u5ea6\u4e5f\u662f\u6211\u4e00\u518d\u63d0\u53ca\u7684<\/p>\n\n\n\n<p>\u4eca\u5929\u6f22\u514b\u5c31\u4f86\u5e36\u4f60\u4e00\u8d77\u63a2\u8a0e\u8a13\u7df4\u5f37\u5ea6\u7684\u610f\u7fa9\uff0c\u4ee5\u53ca\u5728\u5065\u8eab\u4e0a\u70ba\u4ec0\u9ebc\u9019\u9ebc\u91cd\u8981\u5427\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n <!--JB Tracker--> <script type=\"text\/javascript\"> var _paq = _paq || []; (function(){ if(window.apScriptInserted) return; _paq.push(['clientToken', 'P%2bsIjEMd6oQ%3d']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; 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Code -->\n\n\n\n<p>           \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<\/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-6601855c786c4\" 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-6601855c786c4\"  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-intensity\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u8a13\u7df4\u5f37\u5ea6\uff1f\">1. \u4ec0\u9ebc\u662f\u8a13\u7df4\u5f37\u5ea6\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-intensity\/#2_%E7%9C%8B%E4%B8%8D%E8%A6%8B%E3%80%81%E6%91%B8%E4%B8%8D%E8%91%97%E7%9A%84%E3%80%8C%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%E3%80%8D%E7%82%BA%E4%BB%80%E9%BA%BC%E9%80%99%E9%BA%BC%E9%87%8D%E8%A6%81%EF%BC%9F\" title=\"2. \u770b\u4e0d\u898b\u3001\u6478\u4e0d\u8457\u7684\u300c\u8a13\u7df4\u5f37\u5ea6\u300d\u70ba\u4ec0\u9ebc\u9019\u9ebc\u91cd\u8981\uff1f\">2. \u770b\u4e0d\u898b\u3001\u6478\u4e0d\u8457\u7684\u300c\u8a13\u7df4\u5f37\u5ea6\u300d\u70ba\u4ec0\u9ebc\u9019\u9ebc\u91cd\u8981\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-intensity\/#3_%E5%81%A5%E8%BA%AB%E6%99%82%EF%BC%8C%E5%A6%82%E4%BD%95%E5%88%86%E8%BE%A8%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%E7%9A%84%E9%AB%98%E4%BD%8E%EF%BC%9F\" title=\"3. \u5065\u8eab\u6642\uff0c\u5982\u4f55\u5206\u8fa8\u8a13\u7df4\u5f37\u5ea6\u7684\u9ad8\u4f4e\uff1f\">3. \u5065\u8eab\u6642\uff0c\u5982\u4f55\u5206\u8fa8\u8a13\u7df4\u5f37\u5ea6\u7684\u9ad8\u4f4e\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\/training-intensity\/#4_%E5%A6%82%E4%BD%95%E6%8F%90%E5%8D%87%E5%81%A5%E8%BA%AB%E6%99%82%E7%9A%84%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%EF%BC%9F\" title=\"4. \u5982\u4f55\u63d0\u5347\u5065\u8eab\u6642\u7684\u8a13\u7df4\u5f37\u5ea6\uff1f\">4. \u5982\u4f55\u63d0\u5347\u5065\u8eab\u6642\u7684\u8a13\u7df4\u5f37\u5ea6\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\/training-intensity\/#5_%E8%BC%95%E9%87%8D%E9%87%8F%E4%B9%9F%E8%83%BD%E5%81%9A%E5%88%B0%E9%AB%98%E5%BC%B7%E5%BA%A6%E8%A8%93%E7%B7%B4%E5%97%8E%EF%BC%9F%E9%82%84%E6%98%AF%E5%8F%AA%E6%9C%89%E5%A4%A7%E9%87%8D%E9%87%8F\" title=\"5. \u8f15\u91cd\u91cf\u4e5f\u80fd\u505a\u5230\u9ad8\u5f37\u5ea6\u8a13\u7df4\u55ce\uff1f\u9084\u662f\u53ea\u6709\u5927\u91cd\u91cf\">5. \u8f15\u91cd\u91cf\u4e5f\u80fd\u505a\u5230\u9ad8\u5f37\u5ea6\u8a13\u7df4\u55ce\uff1f\u9084\u662f\u53ea\u6709\u5927\u91cd\u91cf<\/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-intensity\/#6_%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%E9%9C%80%E8%A6%81%E4%B8%80%E7%9B%B4%E5%BE%80%E4%B8%8A%E6%8F%90%E5%8D%87%E5%97%8E%EF%BC%9F\" title=\"6. \u8a13\u7df4\u5f37\u5ea6\u9700\u8981\u4e00\u76f4\u5f80\u4e0a\u63d0\u5347\u55ce\uff1f\">6. \u8a13\u7df4\u5f37\u5ea6\u9700\u8981\u4e00\u76f4\u5f80\u4e0a\u63d0\u5347\u55ce\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-intensity\/#Bonus_%E6%96%B0%E6%89%8B%E8%A9%B2%E5%A6%82%E4%BD%95%E6%89%BE%E5%88%B0%E9%81%A9%E5%90%88%E7%9A%84%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%EF%BC%9F\" title=\"Bonus. \u65b0\u624b\u8a72\u5982\u4f55\u627e\u5230\u9069\u5408\u7684\u8a13\u7df4\u5f37\u5ea6\uff1f\">Bonus. \u65b0\u624b\u8a72\u5982\u4f55\u627e\u5230\u9069\u5408\u7684\u8a13\u7df4\u5f37\u5ea6\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/physicfit.com\/training-intensity\/#%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/training-intensity\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/physicfit.com\/training-intensity\/#%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\" title=\"\u555e\u9234\u8a13\u7df4\u7cfb\u5217\">\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/training-intensity\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/training-intensity\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/training-intensity\/#%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%E5%BC%B7%E5%BA%A6%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u8a13\u7df4\u5f37\u5ea6\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\/inrensity.jpg\" alt=\"\u3010\u8a13\u7df4\u5f37\u5ea6\uff5c\u65b0\u624b\u7cfb\u5217\u3011\u60f3\u8981\u8b93\u808c\u8089\u7a69\u5b9a\u6210\u9577\uff0c\u5148\u641e\u61c2\u5065\u8eab\u7684\u5f37\u5ea6\uff01\u6700\u9ad8\u6548\u7387\" class=\"wp-image-8041\" width=\"337\" height=\"283\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/inrensity.jpg 353w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/inrensity-300x252.jpg 300w\" sizes=\"(max-width: 337px) 100vw, 337px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><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\/training-weight\/\" target=\"_blank\" rel=\"noopener\" title=\"\u91cd\u91cf\">\u91cd\u91cf<\/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; \u9019\u4e9b\u53ef\u4ee5\u91cf\u5316\u7684\u540d\u8a5e\u90fd\u5f88\u597d\u61c2\uff0c\u4f46\u300c\u5f37\u5ea6\u300d\u9019\u7a2e\u6771\u897f\u611f\u89ba\u537b\u975e\u5e38\u62bd\u8c61<\/p>\n\n\n\n<p>\u6c92\u932f\uff01\u6211\u8a8d\u540c\u4f60\u7684\u60f3\u6cd5\uff0c\u4e0d\u904e\u6211\u6709\u8f03\u70ba\u8cbc\u5207\u7684\u8aaa\u6cd5\u8b93\u4f60\u4e86\u89e3\u4ec0\u9ebc\u662f\u8a13\u7df4\u5f37\u5ea6<\/p>\n\n\n\n<p>\u8a13\u7df4\u5f37\u5ea6\uff0c\u82f1\u6587\uff1a<strong><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-intensity\" target=\"_blank\" rel=\"noopener\" title=\"Training Intensity\">Training Intensity<\/a><\/strong>\uff0c\u7c21\u55ae\u4f86\u8aaa\u5c31\u662f\u5728\u8a13\u7df4\u6642\uff0c\u8eab\u9ad4\u611f\u53d7\u5230\u7684\u58d3\u529b\u3001\u8ca0\u8377\u5927\u5c0f<\/p>\n\n\n\n<p>\u9019\u7d44\u52d5\u4f5c\u7684\u7de8\u6392\u8b93\u4f60\u505a\u8d77\u4f86\u975e\u5e38\u5403\u529b\uff0c\u90a3\u9ebc\u5c31\u662f\u8a13\u7df4\u5f37\u5ea6\u9ad8\uff1b\u9019\u7d44\u505a\u8d77\u4f86\u5f88\u8f15\u9b06\uff0c\u5c31\u662f\u8a13\u7df4\u5f37\u5ea6\u8f03\u4f4e<\/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_%E7%9C%8B%E4%B8%8D%E8%A6%8B%E3%80%81%E6%91%B8%E4%B8%8D%E8%91%97%E7%9A%84%E3%80%8C%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%E3%80%8D%E7%82%BA%E4%BB%80%E9%BA%BC%E9%80%99%E9%BA%BC%E9%87%8D%E8%A6%81%EF%BC%9F\"><\/span><strong>2. \u770b\u4e0d\u898b\u3001\u6478\u4e0d\u8457\u7684\u300c\u8a13\u7df4\u5f37\u5ea6\u300d\u70ba\u4ec0\u9ebc\u9019\u9ebc\u91cd\u8981\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\/issa-exercise-intensity.jpg\" alt=\"\u8a13\u7df4\u5f37\u5ea6\u7684\u91cd\u8981\u6027\" class=\"wp-image-8042\" width=\"583\" height=\"305\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/issa-exercise-intensity.jpg 602w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/issa-exercise-intensity-300x157.jpg 300w\" sizes=\"(max-width: 583px) 100vw, 583px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5728\u5065\u8eab\u9818\u57df\u4e2d\uff0c\u5927\u5bb6\u5f80\u5f80\u8ffd\u6c42\u53ef\u4ee5\u6578\u5b57\u5316\u5448\u73fe\u7684\u6307\u6a19\uff0c\u4f8b\u5982\uff1a\u9019\u5468\u7684\u4f7f\u7528\u91cd\u91cf\u6709\u6c92\u6709\u5f80\u4e0a\u589e\u52a0<\/p>\n\n\n\n<p>\u7684\u78ba\uff0c\u9019\u4e9b\u4e5f\u662f\u7528\u4f86\u8a55\u4f30\u8a13\u7df4\u662f\u5426\u9032\u6b65\u7684\u6307\u6a19\u4e4b\u4e00\uff0c\u4e5f\u6709\u5176\u91cd\u8981\u6027\uff0c\u4f46\u96e3\u9053\u7121\u6cd5\u91cf\u5316\u7684\u6307\u6a19\u5c31\u4e0d\u91cd\u8981\u4e86\u55ce\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u975e\u5e38\u91cd\u8981\uff01\u800c\u4e14\u4e5f\u662f\u6211\u8a8d\u70ba\u5728\u5065\u8eab\u751f\u6daf\u4e2d\u8981\u9577\u4e45\u3001\u7a69\u5b9a\u9032\u6b65\u7684\u6700\u91cd\u8981\u56e0\u7d20<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u662f\u6211\u8a8d\u70ba\u8a13\u7df4\u5f37\u5ea6\u5c0d\u65bc\u300c\u5065\u8eab\u300d\u7684\u91cd\u8981\u6027\uff1a<\/p>\n\n\n\n<ul><li>\u808c\u8089\u3001\u795e\u7d93\u3001\u9aa8\u9abc\u5c0d\u58d3\u529b\u8d77\u53cd\u61c9\uff0c\u4e0d\u8ad6\u662f\u8ffd\u6c42\u5916\u89c0\u3001\u6297\u8001\u5316\u90fd\u9700\u8981\u5f37\u5ea6<\/li><li>\u808c\u8089\u6210\u9577\u6700\u7c21\u55ae\u7684\u539f\u7406\uff0c\u5c31\u662f\u8b93\u808c\u8089\u611f\u53d7\u5230\u6210\u9577\u7684\u5fc5\u8981\u6027\uff0c\u5f37\u5ea6\u662f\u56e0\u5b50<\/li><li>\u8a13\u7df4\u8b1b\u7a76\u300c\u7cbe\u300d\u800c\u975e\u591a\uff0c\u4f4e\u5f37\u5ea6\u52e2\u5fc5\u9700\u8981\u5b89\u6392\u66f4\u591a\u6578\u91cf\uff0c\u8f03\u6d6a\u8cbb\u6642\u9593<\/li><li>\u904e\u591a\u4f4e\u5f37\u5ea6\u3001\u7121\u6cd5\u4fc3\u4f7f\u808c\u8089\u6210\u9577\u7684\u8a13\u7df4\uff0c\u6703\u4f7f\u5065\u8eab\u4e4b\u8def\u4e0d\u65b7\u505c\u6eef<\/li><li>\u518d\u591a\u4f4e\u5f37\u5ea6\u7684\u8a13\u7df4\u90fd\u6bd4\u4e0d\u4e0a\u4e00\u7d44\u5177\u6709\u5f37\u5ea6\u7684\u8a13\u7df4\u6548\u679c<\/li><\/ul>\n\n\n\n<p>\u540c\u6a23\u90fd\u9078\u64c7\u4e86\u8209\u8d77\u624b\u4e2d\u7684\u555e\u9234\uff0c\u70ba\u4ec0\u9ebc\u4e0d\u4e00\u6b21\u505a\u5230\u4f4d\u5462\uff1f<\/p>\n\n\n\n<p>\u76f8\u4fe1\u5728\u5065\u8eab\u623f\u88e1\u82b1\u8cbb\u5927\u91cf\u6642\u9593\uff0c\u537b\u6c92\u4ec0\u9ebc\u56de\u5831\u7684\u65e5\u5b50\uff0c\u80af\u5b9a\u8b93\u4f60\u5f88\u6cae\u55aa\u5427<\/p>\n\n\n\n<p>\u65e2\u7136\u9032\u6b65\u624d\u662f\u6211\u5011\u6240\u8ffd\u6c42\u7684\uff0c\u90a3\u9ebc\u5c31\u7528\u80fd\u5920\u8b93\u808c\u8089\u9032\u6b65\u7684\u65b9\u5f0f\u8a13\u7df4<\/p>\n\n\n\n<p>\u600e\u9ebc\u9577\u808c\u8089\uff1f\u600e\u9ebc\u808c\u80a5\u5927\uff1f\u8b1b\u767d\u4e86\u5c31\u662f\u8b93\u8eab\u9ad4\u611f\u53d7\u5230\u5b83\u9700\u8981\u6210\u9577\u7684\u5f37\u5ea6\uff0c\u808c\u8089\u81ea\u7136\u6703\u6210\u9577<\/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=\"reUGUzdq99\"><a href=\"https:\/\/physicfit.com\/hire-personal-trainer\/\">\u3010\u5065\u8eab\u5165\u9580\u3011\u5065\u8eab\u4e00\u5b9a\u8981\u8acb\u6559\u7df4\u55ce\uff1f\u81ea\u5b78\u6709\u8fa6\u6cd5\u7df4\u7684\u5f88\u597d\u55ce\uff1f\u6c7a\u5b9a\u5176\u5be6\u4e26\u4e0d\u96e3\uff01<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u3010\u5065\u8eab\u5165\u9580\u3011\u5065\u8eab\u4e00\u5b9a\u8981\u8acb\u6559\u7df4\u55ce\uff1f\u81ea\u5b78\u6709\u8fa6\u6cd5\u7df4\u7684\u5f88\u597d\u55ce\uff1f\u6c7a\u5b9a\u5176\u5be6\u4e26\u4e0d\u96e3\uff01 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/hire-personal-trainer\/embed\/#?secret=reUGUzdq99\" data-secret=\"reUGUzdq99\" 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<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%81%A5%E8%BA%AB%E6%99%82%EF%BC%8C%E5%A6%82%E4%BD%95%E5%88%86%E8%BE%A8%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%E7%9A%84%E9%AB%98%E4%BD%8E%EF%BC%9F\"><\/span><strong>3. \u5065\u8eab\u6642\uff0c\u5982\u4f55\u5206\u8fa8\u8a13\u7df4\u5f37\u5ea6\u7684\u9ad8\u4f4e\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\/\u5206\u8fa8.jpg\" alt=\"\u5065\u8eab\u6642\uff0c\u5982\u4f55\u5206\u8fa8\u8a13\u7df4\u5f37\u5ea6\u7684\u9ad8\u4f4e\uff1f\" class=\"wp-image-8043\" width=\"586\" height=\"293\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u5206\u8fa8.jpg 750w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u5206\u8fa8-300x150.jpg 300w\" sizes=\"(max-width: 586px) 100vw, 586px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u525b\u63a5\u89f8\u5065\u8eab\u7684\u4f60\uff0c\u6216\u66fe\u662f\u65b0\u624b\u7684\u4f60\uff0c\u61c9\u8a72\u90fd\u6709\u904e\u9019\u9ebc\u4e00\u6bb5\u6642\u9593\uff1a\u300c\u611f\u89ba\u9ad4\u529b\u7528\u4e0d\u5b8c\uff0c\u4e00\u7d44\u505a\u5b8c\u4f11\u606f\u6c92\u591a\u4e45\u53c8\u60f3\u8981\u4e0b\u4e00\u7d44\u300d<\/p>\n\n\n\n<p>\u662f\u7684\uff0c\u9019\u4e9b\u6f22\u514b\u4e5f\u7d93\u6b77\u904e\uff0c\u4f46\u770b\u5230\u9019\u7bc7\u6587\u7ae0\u7684\u4f60\uff0c\u53ef\u4ee5\u907f\u514d\u9019\u4e9b\u6211\u5011\u66fe\u7d93\u72af\u904e\u7684\u932f\uff01\u8b93\u5065\u8eab\u9032\u6b65\u66f4\u52a0\u9806\u5229<\/p>\n\n\n\n<p>\u56de\u6b78\u6b63\u984c\uff0c\u7a76\u7adf\u8981\u5982\u4f55\u5206\u8fa8\u8a13\u7df4\u5f37\u5ea6\u7684\u9ad8\u4f4e\uff1f\u6211\u60f3\u9019\u662f\u975e\u5e38\u91cd\u8981\u7684\u8ab2\u984c\uff0c\u4e00\u4f46\u5b78\u6703\u5206\u8fa8\uff0c\u5065\u8eab\u4e4b\u795e\u4e5f\u6514\u4e0d\u4f4f\u4f60<\/p>\n\n\n\n<ul><li><strong><span class=\"has-inline-color has-vivid-red-color\">\u8a13\u7df4\u5f37\u5ea6\u4f4e<\/span><\/strong>\uff1a\u505a\u5b8c\u6700\u5f8c\u4e00\u4e0b\u6642\uff0c\u611f\u89ba\u4ecd\u5728\u8ca0\u8377\u7bc4\u570d\u5167\uff0c\u4f11\u606f\u6c92\u591a\u4e45\u5c31\u60f3\u958b\u59cb<\/li><\/ul>\n\n\n\n<ul><li><strong><span class=\"has-inline-color has-vivid-cyan-blue-color\">\u8a13\u7df4\u5f37\u5ea6\u9ad8<\/span><\/strong>\uff1a\u505a\u5b8c\u6700\u5f8c\u4e00\u4e0b\u6642\uff0c\u611f\u89ba\u975e\u5e38\u5403\u529b\uff0c\u8eab\u9ad4\u672c\u80fd\u60f3\u8981\u4f11\u606f\u4e45\u4e00\u9ede<\/li><\/ul>\n\n\n\n<p>\u9019\u88e1\u662f\u5efa\u7acb\u5728\u5c08\u5fc3\u8a13\u7df4\u4e4b\u4e0b\uff0c\u800c\u975e\u7531\u6ed1\u624b\u6a5f\u6642\u9593\u4f86\u6c7a\u5b9a\u4f11\u606f\u6642\u9593<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u505a\u5b8c\u6bcf\u4e00\u7d44\u52d5\u4f5c\u5f8c\uff0c\u4f11\u606f\u4e0d\u5230\u5169\u5206\u9418\uff0c\u751a\u81f3\u4e0d\u5230\u4e00\u5206\u9418\u5c31\u60f3\u958b\u59cb\u4e0b\u4e00\u7d44\uff0c\u90a3\u9ebc\u4ee3\u8868\u4f60\u7684\u8a13\u7df4\u5f37\u5ea6\u592a\u4f4e\u4e86<\/p>\n\n\n\n<p>\u771f\u6b63\u8a13\u7df4\u5f37\u5ea6\u63d0\u9ad8\u6642\uff0c\u8eab\u9ad4\u672c\u80fd\u4e0a\u662f\u8feb\u5207\u9700\u8981\u4f11\u606f\u7684\uff0c\u5373\u4f7f\u4f60\u60f3\u505a\u518d\u591a\u7d44\u52d5\u4f5c\uff0c\u4e5f\u662f\u5fc3\u6709\u9918\u800c\u529b\u4e0d\u8db3<\/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_%E5%A6%82%E4%BD%95%E6%8F%90%E5%8D%87%E5%81%A5%E8%BA%AB%E6%99%82%E7%9A%84%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%EF%BC%9F\"><\/span><strong>4. \u5982\u4f55\u63d0\u5347\u5065\u8eab\u6642\u7684\u8a13\u7df4\u5f37\u5ea6\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\"><img decoding=\"async\" loading=\"lazy\" width=\"480\" height=\"320\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u63d0\u5347.jpg\" alt=\"\u5982\u4f55\u63d0\u5347\u5065\u8eab\u6642\u7684\u8a13\u7df4\u5f37\u5ea6\uff1f\" class=\"wp-image-8044\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u63d0\u5347.jpg 480w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u63d0\u5347-300x200.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u63d0\u5347\u8a13\u7df4\u5f37\u5ea6\u7684\u65b9\u6cd5\u6709\u975e\u5e38\u591a\uff01\u4ee5\u4e0b\u662f\u6211\u7d71\u6574\u51fa\u4f86\u6700\u5e38\u898b\u7684\u65b9\u5f0f\uff1a<\/p>\n\n\n\n<ul><li><strong><a href=\"https:\/\/physicfit.com\/training-weight\/\" target=\"_blank\" rel=\"noopener\" title=\"\u91cd\u91cf\">\u91cd\u91cf<\/a><\/strong><\/li><li>\u6b21\u6578<\/li><li><strong><a href=\"https:\/\/physicfit.com\/training-sets\/\" target=\"_blank\" rel=\"noopener\" title=\"\u7d44\u6578\">\u7d44\u6578<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/physicfit.com\/workout-tempo\/\" target=\"_blank\" rel=\"noopener\" title=\"\u7bc0\u594f\">\u7bc0\u594f<\/a><\/strong> (\u96e2\u5fc3\u3001\u5411\u5fc3\u6642\u9593)<\/li><li><strong><a href=\"https:\/\/physicfit.com\/rest-between-sets\/\" target=\"_blank\" rel=\"noopener\" title=\"\u7d44\u9593\u4f11\u606f\">\u7d44\u9593\u4f11\u606f<\/a><\/strong><\/li><li>\u58d3\u529b\u4e0b\u6642\u9593 (TUT)<\/li><li>\u884c\u7a0b\u7bc4\u570d<\/li><li>\u52d5\u4f5c\u7a69\u5b9a\u5ea6<\/li><li>\u8a13\u7df4\u5c08\u6ce8\u5ea6<\/li><li>\u662f\u5426\u63a5\u8fd1\u529b\u7aed or \u529b\u7aed<\/li><li><strong><a href=\"https:\/\/physicfit.com\/training-methods\/\" target=\"_blank\" rel=\"noopener\" title=\"\u8a13\u7df4\u7d44\u5408\">\u8a13\u7df4\u7d44\u5408<\/a><\/strong> (\u8d85\u7d1a\u7d44\u3001\u5de8\u4eba\u7d44&#8230;)<\/li><\/ul>\n\n\n\n<p>\u4e0a\u8ff0\u9019\u4e9b\u5217\u8209\u51fa\u4f86\u8f03\u5e38\u898b\u7684\u5f71\u97ff\u8a13\u7df4\u5f37\u5ea6\u56e0\u7d20\uff0c\u65e2\u6709\u53ef\u91cf\u5316\u7684\u6307\u6a19\uff0c\u4e5f\u6709\u8f03\u62bd\u8c61\u7684\u6982\u5ff5<\/p>\n\n\n\n<p>\u751a\u81f3\u9084\u6709\u4e9b\u6211\u6c92\u5217\u51fa\u4f86\u7684\uff0c\u4f8b\u5982\uff1a\u5fc3\u60c5\u3001\u5929\u6c23&#8230; \u592a\u591a\u56e0\u7d20\u6703\u5f71\u97ff\u5230\u5065\u8eab\u6642\u7684\u8a13\u7df4\u5f37\u5ea6<\/p>\n\n\n\n<p>\u56e0\u6b64\u4f60\u53ef\u4ee5\u77e5\u9053\u300c<strong>\u8a13\u7df4\u5f37\u5ea6\u662f\u6c92\u6709\u4e00\u5b9a\u7684\uff0c\u4e14\u5c0d\u6bcf\u500b\u4eba\u800c\u8a00\u90fd\u4e0d\u4e00\u6a23<\/strong>\u300d\uff0c\u6709\u53ef\u80fd\u4f60\u7684\u4f4e\u5f37\u5ea6\u5c0d\u4ed6\u4f86\u8aaa\u537b\u662f\u9ad8\u5f37\u5ea6<\/p>\n\n\n\n<p>\u6c92\u6709\u6a21\u4eff\u5225\u4eba\u7684\u5fc5\u8981\u6027\uff0c\u5f37\u5ea6\u53ea\u91dd\u5c0d\u500b\u4eba\u80fd\u529b\u800c\u975e\u5747\u503c<\/p>\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\/2023\/06\/\u540c\u6a23-1.jpg\" alt=\"\u63d0\u5347\u8a13\u7df4\u5f37\u5ea6\" class=\"wp-image-8047\" width=\"507\" height=\"285\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u540c\u6a23-1.jpg 540w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u540c\u6a23-1-300x169.jpg 300w\" sizes=\"(max-width: 507px) 100vw, 507px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u63d0\u5347\u4f7f\u7528\u91cd\u91cf\u53ef\u4ee5\u63d0\u5347\u8a13\u7df4\u5f37\u5ea6\uff0c\u589e\u52a0\u4e00\u4e0b\u81e5\u63a8\u4e5f\u662f\u4e00\u7a2e\u65b9\u5f0f<\/p>\n\n\n\n<p>\u4f46\u9032\u6b65\u5f80\u5f80\u4e0d\u5982\u81ea\u5df1\u6240\u60f3\u7684\u90a3\u9ebc\u9806\u5229\uff0c\u6709\u6642\u91cd\u91cf\u3001\u6b21\u6578\u600e\u9ebc\u7df4\u5c31\u662f\u4e0a\u4e0d\u53bb<\/p>\n\n\n\n<p>\u9019\u88e1\u6f22\u514b\u5fc5\u9808\u63d0\u9192\u4f60\uff1a\u300c\u95dc\u7bc0\u3001\u97cc\u5e36&#8230; \u540c\u6a23\u5728\u5065\u8eab\u6642\u627f\u53d7\u8457\u91cd\u91cf\uff0c\u4f46\u6210\u9577\u901f\u5ea6\u537b\u9060\u6bd4\u808c\u8089\u6162\u300d<\/p>\n\n\n\n<p>\u8a13\u7df4\u4e0d\u53ea\u8ffd\u6c42\u9032\u6b65\uff0c\u6709\u6642\u80fd\u5426\u9577\u4e45\u3001\u8eab\u9ad4\u5065\u5eb7\u4e5f\u662f\u8003\u91cf\u56e0\u7d20\u4e4b\u4e00\uff0c\u8a13\u7df4\u5361\u95dc\u6642\u4e0d\u59a8\u8a66\u8a66\u589e\u52a0\u52d5\u4f5c\u7a69\u5b9a\u5ea6\u5427\uff01\u7121\u5f62\u7684\u56e0\u7d20\u4e5f\u540c\u6a23\u91cd\u8981<\/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=\"gbl3tlVXKL\"><a href=\"https:\/\/physicfit.com\/how-to-start-workout\/\">\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><\/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\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/how-to-start-workout\/embed\/#?secret=gbl3tlVXKL\" data-secret=\"gbl3tlVXKL\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E8%BC%95%E9%87%8D%E9%87%8F%E4%B9%9F%E8%83%BD%E5%81%9A%E5%88%B0%E9%AB%98%E5%BC%B7%E5%BA%A6%E8%A8%93%E7%B7%B4%E5%97%8E%EF%BC%9F%E9%82%84%E6%98%AF%E5%8F%AA%E6%9C%89%E5%A4%A7%E9%87%8D%E9%87%8F\"><\/span><strong>5. \u8f15\u91cd\u91cf\u4e5f\u80fd\u505a\u5230\u9ad8\u5f37\u5ea6\u8a13\u7df4\u55ce\uff1f\u9084\u662f\u53ea\u6709\u5927\u91cd\u91cf<\/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-1.jpg\" alt=\"\u8f15\u91cd\u91cf\u4e5f\u80fd\u505a\u5230\u9ad8\u5f37\u5ea6\u8a13\u7df4\u55ce\uff1f\u9084\u662f\u53ea\u6709\u5927\u91cd\u91cf\" class=\"wp-image-8048\" width=\"475\" height=\"267\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/vs-1.jpg 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/vs-1-300x169.jpg 300w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u9084\u8a18\u5f97\u524d\u9762\u6211\u5011\u63d0\u5230\u7684\u300c\u5982\u4f55\u5206\u8fa8\u8a13\u7df4\u5f37\u5ea6\u9ad8\u4f4e\u300d\u55ce\uff1f\u9019\u6642\u4fbf\u53ef\u4ee5\u6d3e\u4e0a\u7528\u5834\u56c9\uff01<\/p>\n\n\n\n<p>\u95dc\u65bc\u9ad8\u5f37\u5ea6\u8a13\u7df4\u662f\u5426\u4e00\u5b9a\u8981\u5927\u91cd\u91cf\uff0c\u9084\u662f\u8f15\u91cd\u91cf\u540c\u6a23\u80fd\u9054\u5230\u9ad8\u5f37\u5ea6\u8a13\u7df4&#8230; \u9019\u500b\u554f\u984c<\/p>\n\n\n\n<p>\u6211\u60f3\u7b54\u6848\u662f\uff1a\u5169\u500b\u540c\u6a23\u90fd\u80fd\u505a\u5230\u9ad8\u5f37\u5ea6\u8a13\u7df4\uff0c\u6240\u8b02\u7684\u5f37\u5ea6\u662f\u6307\u5c0d\u8eab\u9ad4\u7684\u8ca0\u8377<\/p>\n\n\n\n<p>\u82e5\u4eca\u5929\u4f60\u7684\u80fd\u529b\u53ef\u4ee5\u505a100\u516c\u65a4\u7684\u6df1\u8e7210\u4e0b\uff0c\u4f46\u4f60\u7528100\u516c\u65a4\u505a5\u4e0b\uff0c\u90a3\u9ebc\u5c31\u662f\u8f03\u4f4e\u7684\u8a13\u7df4\u5f37\u5ea6<\/p>\n\n\n\n<p>\u90a3\uff0c\u9078\u64c7\u752860\u516c\u65a4\u505a\u6df1\u8e72\u5c31\u662f\u4f4e\u5f37\u5ea6\u56c9\uff1f\u5176\u5be6\u672a\u5fc5\uff0c60\u516c\u65a4\u6df1\u8e72\u505a50\u4e0b\u80af\u5b9a\u4e5f\u6703\u8b93\u4f60\u5012\u5730\u4e0d\u8d77\uff0c\u9019\u6642\u4e5f\u53ef\u4ee5\u7a31\u4f5c\u9ad8\u5f37\u5ea6<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"540\" height=\"314\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u6062\u5fa9-1.jpg\" alt=\"\u8eab\u9ad4\u6062\u5fa9\u7684\u91cd\u8981\" class=\"wp-image-8049\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u6062\u5fa9-1.jpg 540w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u6062\u5fa9-1-300x174.jpg 300w\" sizes=\"(max-width: 540px) 100vw, 540px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u4f46\uff01\u82e5\u8003\u91cf\u5230\u8a13\u7df4\u6642\u9577\u3001\u8eab\u9ad4\u6062\u5fa9\u72c0\u6cc1\u7684\u8a71\uff0c\u4e00\u822c\u60c5\u6cc1\u4e0b\u4e26\u4e0d\u63a8\u85a6\u4f7f\u7528\u4f4e\u91cd\u91cf\u9ad8\u53cd\u8986\u7684\u65b9\u5f0f\u4f86\u9054\u5230\u300c\u9ad8\u5f37\u5ea6\u300d\u8a13\u7df4<\/p>\n\n\n\n<p>\u4e00\u65b9\u9762\u662f\u9ad8\u53cd\u8986\u4e4b\u4e0b\uff0c\u808c\u8089\u640d\u50b7\u7684\u7522\u751f\u6703\u6bd4\u4ee5\u5f80\u66f4\u591a\uff0c\u9664\u4e86\u5f71\u97ff\u5230\u4e0b\u6b21\u8a13\u7df4\u6642\u7684\u6062\u5fa9\u72c0\u6cc1\uff0c\u6bcf\u6b21\u8a13\u7df4\u6642\u9593\u9084\u5fc5\u9808\u62c9\u7684\u5f88\u9577<\/p>\n\n\n\n<p>\u80fd\u505a\u5230\u4e00\u5b9a\u7684\u5f37\u5ea6\u5340\u9593\uff0c\u9664\u975e\u53d7\u50b7\uff0c\u4e0d\u7136\u76e1\u91cf\u7dad\u6301\u5728\u6700\u5927\u91cd\u91cf\u768480\uff05\u4ee5\u4e0a\u6703\u662f\u6700\u597d\u7684\u65b9\u5f0f<\/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=\"HXaZu3UhON\"><a href=\"https:\/\/physicfit.com\/free-weight-vs-machine\/\">\u3010\u5065\u8eab\u5165\u9580\u3011\u65b0\u624b\u5176\u5be6\u6bd4\u8f03\u9069\u5408\u81ea\u7531\u91cd\u91cf\uff01\u56fa\u5b9a\u5f0f\u5668\u6750\u4e0d\u597d\u55ce\uff1f\u5b8c\u6574\u3001\u7c21\u55ae\u5206\u6790<\/a><\/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\u65b0\u624b\u5176\u5be6\u6bd4\u8f03\u9069\u5408\u81ea\u7531\u91cd\u91cf\uff01\u56fa\u5b9a\u5f0f\u5668\u6750\u4e0d\u597d\u55ce\uff1f\u5b8c\u6574\u3001\u7c21\u55ae\u5206\u6790 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/free-weight-vs-machine\/embed\/#?secret=HXaZu3UhON\" data-secret=\"HXaZu3UhON\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%E9%9C%80%E8%A6%81%E4%B8%80%E7%9B%B4%E5%BE%80%E4%B8%8A%E6%8F%90%E5%8D%87%E5%97%8E%EF%BC%9F\"><\/span><strong>6. \u8a13\u7df4\u5f37\u5ea6\u9700\u8981\u4e00\u76f4\u5f80\u4e0a\u63d0\u5347\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"440\" height=\"304\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u52a0\u91cd.jpg\" alt=\"\u7df4\u5f37\u5ea6\u9700\u8981\u4e00\u76f4\u5f80\u4e0a\u63d0\u5347\u55ce\uff1f\" class=\"wp-image-8031\" 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: 440px) 100vw, 440px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u66fe\u7d93\u9047\u904e\u5361\u95dc\u671f\u7684\u4f60\uff0c\u61c9\u8a72\u6703\u767c\u73fe\uff1a\u300c\u5f37\u5ea6\u4e26\u6c92\u6709\u8fa6\u6cd5\u7121\u9650\u5f80\u4e0a\u63d0\u5347\uff0c\u4e5f\u4e0d\u662f\u5448\u7dda\u6027\u6210\u9577\u7684\u300d<\/p>\n\n\n\n<p>\u4eba\u9ad4\u4e5f\u662f\u9700\u8981\u4f11\u606f\u3001\u6062\u5fa9\u7684\uff0c\u5426\u5247\u73fe\u5728\u6eff\u8857\u90fd\u6703\u662f\u808c\u8089\u5de8\u5de8<\/p>\n\n\n\n<p>\u9031\u671f\u5316\u7684\u5b89\u6392\u65b9\u5f0f\uff0c\u8a72\u6e1b\u91cf\u8a13\u7df4\u8b93\u8eab\u9ad4\u6062\u5fa9\u6642\uff0c\u5c31\u597d\u597d\u57f7\u884c\uff0c\u5207\u52ff\u64cd\u4e4b\u904e\u6025\u3001\u53cd\u800c\u9020\u6210\u904e\u5ea6\u8a13\u7df4\u7684\u72c0\u6cc1<\/p>\n\n\n\n<p>\u901a\u5e38\u9031\u671f\u5316\u8a13\u7df4\uff0c\u4e00\u822c\u4eba\u90fd\u6703\u5efa\u8b70\u8a13\u7df4\u4e00\u500b\u6708\uff0c\u4e5f\u5c31\u662f\u5f37\u5ea6\u5f80\u4e0a\u63d0\u5347\u4e00\u500b\u6708\u5f8c\uff0c\u53ef\u4ee5\u518d\u9032\u884c\u4e00\u500b\u79ae\u62dc\u7684\u964d\u4f4e\u5f37\u5ea6\u5468\uff0c\u8b93\u8eab\u9ad4\u6062\u5fa9<\/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=\"Bonus_%E6%96%B0%E6%89%8B%E8%A9%B2%E5%A6%82%E4%BD%95%E6%89%BE%E5%88%B0%E9%81%A9%E5%90%88%E7%9A%84%E8%A8%93%E7%B7%B4%E5%BC%B7%E5%BA%A6%EF%BC%9F\"><\/span><strong>Bonus. \u65b0\u624b\u8a72\u5982\u4f55\u627e\u5230\u9069\u5408\u7684\u8a13\u7df4\u5f37\u5ea6\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\/2023\/06\/\u627e\u5c0b.jpg\" alt=\"\u65b0\u624b\u8a72\u5982\u4f55\u627e\u5230\u9069\u5408\u7684\u8a13\u7df4\u5f37\u5ea6\uff1f\" class=\"wp-image-8050\" width=\"528\" height=\"297\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u627e\u5c0b.jpg 557w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/06\/\u627e\u5c0b-300x169.jpg 300w\" sizes=\"(max-width: 528px) 100vw, 528px\" \/><\/figure><\/div>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u6bcf\u500b\u6642\u671f\u6709\u6bcf\u500b\u6642\u671f\u9069\u5408\u505a\u7684\u4e8b\u60c5\uff0c\u4ee5\u65b0\u624b\u4f86\u770b\u7684\u8a71\uff0c\u901a\u5e38\u628a\u8a13\u7df4\u5f37\u5ea6\u63d0\u5347\u5230\u6975\u81f4\u4e0d\u6703\u662f\u9996\u9078<\/p>\n\n\n\n<p>\u9084\u6709\u5f88\u591a\u4f60\u80fd\u505a\u7684\uff0c\u4f8b\u5982\uff1a\u5c07\u6b63\u78ba\u7684\u52d5\u4f5c\u719f\u7df4\u3001<strong><a href=\"https:\/\/physicfit.com\/muscle-connection\/\" target=\"_blank\" rel=\"noopener\" title=\"\u627e\u5c0b\u808c\u8089\u611f\u53d7\u5ea6\">\u627e\u5c0b\u808c\u8089\u611f\u53d7\u5ea6<\/a><\/strong>&#8230; \u4e00\u958b\u59cb\u8f03\u80fd\u7a69\u5b9a\u57fa\u790e\u7684\u65b9\u5f0f<\/p>\n\n\n\n<p>\u56e0\u6b64\u4e00\u958b\u59cb\u91cd\u91cf\u4e0a\u7d55\u5c0d\u4e0d\u6703\u9078\u7528\u4f60\u53ea\u80fd\u505a4\u30015\u4e0b\u5c31\u6c92\u529b\u7684\u5927\u91cd\u91cf\uff0c\u800c\u662f12\uff5e15\u4e0b\u4ee5\u4e0a\u7684\u9ad8\u53cd\u8986\u4f86\u589e\u52a0\u52d5\u4f5c\u719f\u7df4\u5ea6<\/p>\n\n\n\n<p>\u5229\u7528\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u6982\u5ff5\uff0c\u5faa\u5e8f\u6f38\u9032\u6162\u6162\u589e\u52a0\u91cd\u91cf\u3001\u6b21\u6578&#8230; \u7b49\u5230\u6709\u4e00\u5b9a\u7684\u8a13\u7df4\u57fa\u790e (\u7d04\u83ab\u4e00\u5e74\u5f8c)\uff0c\u518d\u958b\u59cb\u8ffd\u6c42\u6240\u8b02\u7684\u8a13\u7df4\u5f37\u5ea6<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-physicfit wp-block-embed-physicfit\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"gbl3tlVXKL\"><a href=\"https:\/\/physicfit.com\/how-to-start-workout\/\">\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><\/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\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/how-to-start-workout\/embed\/#?secret=gbl3tlVXKL\" data-secret=\"gbl3tlVXKL\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<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 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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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