{"id":8195,"date":"2023-09-14T18:54:16","date_gmt":"2023-09-14T10:54:16","guid":{"rendered":"https:\/\/physicfit.com\/?p=8195"},"modified":"2023-10-19T11:05:15","modified_gmt":"2023-10-19T03:05:15","slug":"muscle-soreness","status":"publish","type":"post","link":"https:\/\/physicfit.com\/muscle-soreness\/","title":{"rendered":"\u3010\u808c\u8089\u9178\u75db\u3011\u5065\u8eab\u5f8c\u5230\u5e95\u662f\u4e73\u9178\u5806\u7a4d\uff1f\u9084\u662f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff1f\uff14\u5927\u7de9\u89e3\u65b9\u6cd5"},"content":{"rendered":"\n<p>\u4e0d\u8ad6\u662f\u525b\u63a5\u89f8\u5065\u8eab\uff0c\u4ea6\u6216\u662f\u63a5\u89f8\u5065\u8eab\u4e00\u6bb5\u6642\u9593\u7684\u4eba\uff0c\u4e00\u5b9a\u90fd\u6709\u66fe\u7d93\u6b77\u904e\u75db\u4e0d\u6b32\u751f\u7684\u808c\u8089\u9178\u75db\u5427\uff01<\/p>\n\n\n\n<p>\u4f46\uff0c\u4f60\u6709\u60f3\u904e\u9019\u4e9b\u808c\u8089\u9178\u75db\u662f\u600e\u9ebc\u9020\u6210\u7684\u55ce\uff1f\u78ba\u5207\u662f\u54ea\u4e00\u7a2e\u9178\u75db\u6240\u5c0e\u81f4\uff1f<\/p>\n\n\n\n<p>\u66f4\u91cd\u8981\u7684\u662f\u300c<strong>\u5982\u4f55\u7de9\u89e3\u5065\u8eab\u5f8c\u7684\u808c\u8089\u9178\u75db<\/strong>\u300d\uff0c\u76f8\u4fe1\u9019\u4e9b\u90fd\u662f\u4f60\u975e\u5e38\u60f3\u4e86\u89e3\u7684<\/p>\n\n\n\n<p>\u4eca\u5929\u5c31\u8b93\u6f22\u514b\u5e36\u4f60\u4e00\u6b65\u4e00\u6b65\u4f86\u63a2\u8a0e\u808c\u8089\u9178\u75db\uff0c\u4ee5\u53ca\uff15\u5927\u7de9\u89e3\u6487\u6b65\u5427<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<!--JB 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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-660eb13e942fa\"  aria-label=\"Toggle\" 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\u300c\u5065\u8eab\u5f8c\u300d\u7684\u808c\u8089\u9178\u75db\u6709\u54ea\u4e9b\u7a2e\u985e\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\/muscle-soreness\/#3_%E8%A8%93%E7%B7%B4%E5%BE%8C%EF%BC%8C%E8%82%8C%E8%82%89%E8%B6%8A%E9%85%B8%E8%B6%8A%E5%A5%BD%E5%97%8E%EF%BC%9F\" title=\"3. \u8a13\u7df4\u5f8c\uff0c\u808c\u8089\u8d8a\u9178\u8d8a\u597d\u55ce\uff1f\">3. \u8a13\u7df4\u5f8c\uff0c\u808c\u8089\u8d8a\u9178\u8d8a\u597d\u55ce\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\/muscle-soreness\/#4_%E4%B9%B3%E9%85%B8%E5%A0%86%E7%A9%8D_vs_%E5%BB%B6%E9%81%B2%E6%80%A7%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%EF%BD%9C%E5%A6%82%E4%BD%95%E5%88%A4%E5%88%A5\" title=\"4. \u4e73\u9178\u5806\u7a4d vs \u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff5c\u5982\u4f55\u5224\u5225\">4. \u4e73\u9178\u5806\u7a4d vs \u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff5c\u5982\u4f55\u5224\u5225<\/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\/muscle-soreness\/#5_%E6%95%99%E4%BD%A0%E5%A6%82%E4%BD%95%E8%88%92%E7%B7%A9%E5%BB%B6%E9%81%B2%E6%80%A7%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%EF%BC%814%E5%A4%A7%E6%92%87%E6%AD%A5\" title=\"5. \u6559\u4f60\u5982\u4f55\u8212\u7de9\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff014\u5927\u6487\u6b65\">5. \u6559\u4f60\u5982\u4f55\u8212\u7de9\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff014\u5927\u6487\u6b65<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/physicfit.com\/muscle-soreness\/#%EF%BC%831_%E5%81%A5%E8%BA%AB%E5%BE%8C%E5%81%9A%E5%8B%95%E6%85%8B%E8%88%92%E7%B7%A9\" title=\"\uff031 \u5065\u8eab\u5f8c\u505a\u52d5\u614b\u8212\u7de9\">\uff031 \u5065\u8eab\u5f8c\u505a\u52d5\u614b\u8212\u7de9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/physicfit.com\/muscle-soreness\/#%EF%BC%832_%E4%BC%B8%E5%B1%95%E6%94%BE%E9%AC%86%E8%A8%93%E7%B7%B4%E9%83%A8%E4%BD%8D\" title=\"\uff032 \u4f38\u5c55\u653e\u9b06\u8a13\u7df4\u90e8\u4f4d\">\uff032 \u4f38\u5c55\u653e\u9b06\u8a13\u7df4\u90e8\u4f4d<\/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\/muscle-soreness\/#%EF%BC%833_%E9%9A%94%E5%A4%A9%E7%86%B1%E6%95%B7%E3%80%81%E7%86%B1%E6%B0%B4%E6%BE%A1\" title=\"\uff033 \u9694\u5929\u71b1\u6577\u3001\u71b1\u6c34\u6fa1\">\uff033 \u9694\u5929\u71b1\u6577\u3001\u71b1\u6c34\u6fa1<\/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\/muscle-soreness\/#%EF%BC%834_%E8%A3%9C%E5%85%85%E8%B6%B3%E5%A4%A0%E7%9A%84%E7%87%9F%E9%A4%8A\" title=\"\uff034 \u88dc\u5145\u8db3\u5920\u7684\u71df\u990a\">\uff034 \u88dc\u5145\u8db3\u5920\u7684\u71df\u990a<\/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\/muscle-soreness\/#6_%E5%93%AA%E4%BA%9B%E6%97%8F%E7%BE%A4%E8%BC%83%E6%9C%89%E5%8F%AF%E8%83%BD%E7%99%BC%E7%94%9F%E5%BB%B6%E9%81%B2%E6%80%A7%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%EF%BC%9F\" title=\"6. \u54ea\u4e9b\u65cf\u7fa4\u8f03\u6709\u53ef\u80fd\u767c\u751f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff1f\">6. \u54ea\u4e9b\u65cf\u7fa4\u8f03\u6709\u53ef\u80fd\u767c\u751f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/muscle-soreness\/#%E7%B8%BD%E7%B5%90\" title=\"\u7e3d\u7d50\">\u7e3d\u7d50<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/muscle-soreness\/#%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-13\" href=\"https:\/\/physicfit.com\/muscle-soreness\/#%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-14\" href=\"https:\/\/physicfit.com\/muscle-soreness\/#%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-15\" href=\"https:\/\/physicfit.com\/muscle-soreness\/#%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-16\" href=\"https:\/\/physicfit.com\/muscle-soreness\/#%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-17\" href=\"https:\/\/physicfit.com\/muscle-soreness\/#%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_%E7%82%BA%E4%BB%80%E9%BA%BC%E5%81%A5%E8%BA%AB%E5%BE%8C%E6%9C%83%E7%94%A2%E7%94%9F%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%EF%BC%9F\"><\/span><strong>1. \u70ba\u4ec0\u9ebc\u5065\u8eab\u5f8c\u6703\u7522\u751f\u808c\u8089\u9178\u75db\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"473\" height=\"301\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u808c\u8089\u75e0.jpg\" alt=\"\u3010\u808c\u8089\u9178\u75db\u3011\u5065\u8eab\u5f8c\u5230\u5e95\u662f\u4e73\u9178\u5806\u7a4d\uff1f\u9084\u662f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff1f\uff14\u5927\u7de9\u89e3\u65b9\u6cd5\" class=\"wp-image-8199\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u808c\u8089\u75e0.jpg 473w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u808c\u8089\u75e0-300x191.jpg 300w\" sizes=\"(max-width: 473px) 100vw, 473px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/familydoctor.org\/sore-muscles\/#:~:text=You%20may%20feel%20them%20ache,quickly%20or%20last%20several%20days.\" target=\"_blank\" rel=\"noopener\" title=\"\u808c\u8089\u9178\u75db\">\u808c\u8089\u9178\u75db<\/a><\/strong>\uff0c<strong>Muscle Soreness<\/strong>\uff0c\u5728\u4e0d\u540c\u7684\u904b\u52d5\u9818\u57df\u4e2d\u5176\u5be6\u90fd\u662f\u4e00\u4ef6\u5f88\u5e73\u51e1\u4e0d\u904e\u7684\u4e8b\uff0c\u4f46\u4eca\u5929\u5148\u8b93\u6211\u5011\u4ee5\u300c\u5065\u8eab\u300d\u4f86\u770b<\/p>\n\n\n\n<p>\u5728\u5065\u8eab\u6642\uff0c\u56e0\u70ba\u6211\u5011\u808c\u8089\u4e0d\u65b7\u7684\u53cd\u8986\u6536\u7e2e\uff0c\u8840\u6db2\u4e2d\u7522\u751f\u4ee3\u8b1d\u5ee2\u7269\uff0c\u751a\u81f3\u662f\u808c\u8089\u4e00\u62c9\u4e00\u626f\u9593\u7684\u640d\u50b7<\/p>\n\n\n\n<p>\u5c0e\u81f4\u6211\u5011\u7684\u808c\u8089\u9010\u6f38\u50f5\u786c\u3001\u52d5\u4f5c\u5403\u529b\uff0c\u5230\u6700\u5f8c\u505c\u6b62\u52d5\u4f5c\uff0c\u4f46\u9019\u4e9b\u8de1\u8c61\u5728\u8a13\u7df4\u5f8c\u5c31\u6beb\u4e0d\u76f8\u5e72\u4e86\u55ce\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u9019\u4e9b\u539f\u56e0\u6b63\u662f\u6211\u5011\u5f8c\u7e8c\u7522\u751f\u808c\u8089\u9178\u75db\u7684\u4e3b\u56e0\uff01\u4f46\u4f60\u77e5\u9053\u5176\u5be6\u5065\u8eab\u5f8c\u7684\u808c\u8089\u9178\u75db\u4e5f\u662f\u6709\u5206\u5225\u7684\u55ce\uff0c\u4ee5\u4e0b\u8b93\u6211\u5011\u4f86\u770b\u770b<\/p>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p><strong>\u5ef6\u4f38\u95b1\u8b80\uff1a<a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noopener\" title=\"\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\u4f60\u77e5\u9053\u5065\u8eab\u3001\u91cd\u8a13\u524d\u5f8c\u8a72\u505a\u4ec0\u9ebc\u55ce\uff1f\u5168\u8eab\u52d5\u4f5c\u4e00\u6b21\u4ea4\u7d66\u4f60\uff01<\/a><\/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=\"2_%E3%80%8C%E5%81%A5%E8%BA%AB%E5%BE%8C%E3%80%8D%E7%9A%84%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%E6%9C%89%E5%93%AA%E4%BA%9B%E7%A8%AE%E9%A1%9E%EF%BC%9F\"><\/span><strong>2. \u300c\u5065\u8eab\u5f8c\u300d\u7684\u808c\u8089\u9178\u75db\u6709\u54ea\u4e9b\u7a2e\u985e\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"563\" height=\"400\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u808c\u8089\u75e0\u75db.jpg\" alt=\" \u300c\u5065\u8eab\u5f8c\u300d\u7684\u808c\u8089\u9178\u75db\u6709\u54ea\u4e9b\u7a2e\u985e\uff1f\" class=\"wp-image-8200\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u808c\u8089\u75e0\u75db.jpg 563w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u808c\u8089\u75e0\u75db-300x213.jpg 300w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u9019\u88e1\u4e0d\u8ac7\u53ca\u56e0\u8a13\u7df4\u4e0d\u7576\u3001\u91cd\u91cf\u4e0d\u9069\u5408&#8230; \u6240\u5c0e\u81f4\u7684\u808c\u8089\u53d7\u50b7\uff0c\u800c\u662f\u5728\u6b63\u78ba\u5065\u8eab\u4e0b\u6240\u7522\u751f\u7684\u808c\u8089\u9178\u75db<\/p>\n\n\n\n<p>\u4e00\u822c\u4f86\u8aaa\u6703\u6709\u5169\u7a2e\u60c5\u6cc1\uff1a<\/p>\n\n\n\n<ul>\n<li><strong>\u4e73\u9178\u5806\u7a4d<\/strong><\/li>\n\n\n\n<li><strong>\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u4e73\u9178\u5806\u7a4d\u662f\u56e0\u70ba\u5728\u8a13\u7df4\u904e\u7a0b\u4e2d\uff0c\u808c\u8089\u6536\u7e2e\u7522\u751f\u7684\u4e73\u9178\u3001\u5ee2\u7269&#8230; \u5806\u7a4d\uff0c\u5728\u8840\u6db2\u4e2d\u7121\u6cd5\u7acb\u523b\u6392\u9664\u6240\u7522\u751f\u7684\u9178\u75db\u611f<\/p>\n\n\n\n<p>\u800c\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff0c\u5247\u662f\u5728\u8a13\u7df4\u904e\u7a0b\u4e2d\u7522\u751f\u808c\u8089\u7d30\u5fae\u7684\u7834\u58de\uff0c\u9032\u800c\u6f14\u8b8a\u6210\u5f8c\u7e8c\u7684\u767c\u708e\u3001\u4e0d\u9069\u611f<\/p>\n\n\n\n<p>\u5373\u4fbf\u4f60\u611f\u53d7\u5230\u7684\u90fd\u662f\u808c\u8089\u9178\u75db\uff0c\u4f46\u7522\u751f\u7684\u539f\u56e0\u3001\u6301\u7e8c\u6642\u9593\u5176\u5be6\u90fd\u4e0d\u540c\uff0c\u5c0d\u75c7\u4e0b\u85e5\u624d\u80fd\u771f\u6b63\u8212\u7de9<\/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_%E8%A8%93%E7%B7%B4%E5%BE%8C%EF%BC%8C%E8%82%8C%E8%82%89%E8%B6%8A%E9%85%B8%E8%B6%8A%E5%A5%BD%E5%97%8E%EF%BC%9F\"><\/span><strong>3. \u8a13\u7df4\u5f8c\uff0c\u808c\u8089\u8d8a\u9178\u8d8a\u597d\u55ce\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"564\" height=\"564\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u9178.jpg\" alt=\" \u8a13\u7df4\u5f8c\uff0c\u808c\u8089\u8d8a\u9178\u8d8a\u597d\u55ce\uff1f\" class=\"wp-image-8201\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u9178.jpg 564w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u9178-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u9178-150x150.jpg 150w\" sizes=\"(max-width: 564px) 100vw, 564px\" \/><\/figure>\n\n\n\n<p>   \u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5065\u8eab\u5f8c\uff0c\u6709\u4e9b\u4eba\u7279\u5225\u559c\u6b61\u8ffd\u6c42\u808c\u8089\u7684\u9178\u8139\u611f\uff0c\u5982\u679c\u9694\u5929\u80fd\u51fa\u73fe\u5f37\u70c8\u9178\u75db\uff0c\u90a3\u662f\u518d\u597d\u4e0d\u904e\u4e86&#8230; (\u771f\u723d<\/p>\n\n\n\n<p>\u4f46\u4e26\u4e0d\u662f\u6bcf\u500b\u4eba\u90fd\u559c\u6b61\u9019\u7a2e\u611f\u89ba\uff0c\u6cc1\u4e14\u9084\u6709\u53ef\u80fd\u5f71\u97ff\u5230\u65e5\u5e38\u751f\u6d3b\uff0c\u597d\u50cf\u4e5f\u4e0d\u592a\u5212\u7b97<\/p>\n\n\n\n<p>\u90a3\u9ebc\u7a76\u7adf\u300c<strong>\u8a13\u7df4\u5f8c\u7684\u9178\u75db\u611f\u662f\u5426\u53ef\u4ee5\u4f5c\u70ba\u8a13\u7df4\u6709\u6548\u7684\u6307\u6a19\uff1f<\/strong>\u300d\u662f\u8a31\u591a\u4eba\u597d\u5947\u7684\uff0c\u5e95\u4e0b\u5c31\u7531\u6f22\u514b\u4f86\u8aaa\u660e\u7d66\u4f60\u807d\u5427<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"564\" height=\"423\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/walk.jpg\" alt=\"\u3010\u808c\u8089\u9178\u75db\u3011\u5065\u8eab\u5f8c\u5230\u5e95\u662f\u4e73\u9178\u5806\u7a4d\uff1f\u9084\u662f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff1f\uff15\u5927\u7de9\u89e3\u65b9\u6cd5\" class=\"wp-image-8202\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/walk.jpg 564w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/walk-300x225.jpg 300w\" sizes=\"(max-width: 564px) 100vw, 564px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u5c31\u7b97\u662f\u5065\u8eab\u591a\u5e74\u7684\u5de8\u5de8\uff0c\u53ea\u8981\u63a5\u89f8\u65b0\u7684\u904b\u52d5\uff0c\u751a\u81f3\u662f\u5168\u65b0\u7684\u52d5\u4f5c\uff0c\u9694\u5929\u90fd\u6709\u53ef\u80fd\u767c\u751f\u5f37\u70c8\u7684\u808c\u8089\u9178\u75db\u611f<\/p>\n\n\n\n<p>\u4ee5\u65e5\u5e38\u751f\u6d3b\u8209\u4f8b\uff0c\u4e0d\u77e5\u9053\u4f60\u6709\u6c92\u6709\u66fe\u7d93\u901b\u8857\u4e00\u6574\u5929\uff0c\u9694\u5929\u9435\u817f\u751a\u81f3\u8edf\u8173\u7684\u60c5\u6cc1\u767c\u751f\u904e<\/p>\n\n\n\n<p>\u5169\u7a2e\u60c5\u6cc1\u90fd\u4e00\u6a23\u80fd\u5c0e\u81f4\u63a5\u4e0b\u4f86\u5e7e\u5929\u7684\u5f37\u70c8\u808c\u8089\u9178\u75db\uff0c\u5b83\u5011\u90fd\u6709\u4e00\u500b\u5171\u901a\u9ede\uff0c\u90a3\u5c31\u662f\u300c<strong>\u4f60\u5f9e\u672a\u63a5\u89f8\u904e\u7684\u523a\u6fc0<\/strong>\u300d<\/p>\n\n\n\n<p>\u4f60\u8d70\u4e86\u4e00\u6574\u5929\u7684\u8def\uff0c\u5f97\u5230\u808c\u8089\u9178\u75db\u611f\uff0c\u4f46\u4f60\u4e0d\u6703\u5c07\u9019\u4ef6\u4e8b\u8996\u70ba\u808c\u8089\u6210\u9577\u7684\u6307\u6a19<\/p>\n\n\n\n<p>\u4e8b\u5be6\u4e0a\u5c31\u662f\uff1a<strong><span class=\"has-inline-color has-luminous-vivid-orange-color\">\u808c\u8089\u9178\u75db\u7d55\u5c0d\u4e0d\u662f\u808c\u8089\u6210\u9577\u7684\u4e3b\u8981\u6307\u6a19\u4e4b\u4e00<\/span><\/strong>\uff0c\u56e0\u70ba\u9577\u6642\u9593\u7684\u808c\u8089\u9178\u75db\u611f\u5145\u65a5\u5728\u5404\u7a2e\u60c5\u6cc1\u4e2d<\/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_%E4%B9%B3%E9%85%B8%E5%A0%86%E7%A9%8D_vs_%E5%BB%B6%E9%81%B2%E6%80%A7%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%EF%BD%9C%E5%A6%82%E4%BD%95%E5%88%A4%E5%88%A5\"><\/span><strong>4. \u4e73\u9178\u5806\u7a4d vs \u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff5c\u5982\u4f55\u5224\u5225<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"564\" height=\"486\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u601d\u8003.jpg\" alt=\"\u4e73\u9178\u5806\u7a4d vs \u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff5c\u5982\u4f55\u5224\u5225\" class=\"wp-image-8203\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u601d\u8003.jpg 564w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/\u601d\u8003-300x259.jpg 300w\" sizes=\"(max-width: 564px) 100vw, 564px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u4e73\u9178\u5806\u7a4d\uff0c\u9019\u500b\u540d\u8a5e\u5728\u65e9\u671f\u5e38\u5e38\u88ab\u5927\u5bb6\u8aa4\u4ee5\u70ba\u662f\u5065\u8eab\u5f8c\u808c\u8089\u9178\u75db\u7684\u4e3b\u56e0\uff0c\u4f46\u5be6\u5247\u5b83\u53ea\u662f\u4e00\u500b\u904e\u5ba2\u800c\u5df2<\/p>\n\n\n\n<p>\u5728\u6211\u5011\u53cd\u8986\u64cd\u4f5c\u52d5\u4f5c\u7684\u904e\u7a0b\u4e2d\uff0c\u808c\u8089\u8840\u6db2\u4e2d\u7684\u6c27\u6c23\u6703\u9010\u6f38\u88ab\u4e73\u9178\u5806\u7a4d\u7d66\u5360\u6eff\uff0c\u5c0e\u81f4\u8eab\u9ad4\u7522\u751f\u7121\u6c27\u3001\u9178\u75db\u611f<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u6240\u8b02\u7684\u529b\u7aed\u611f\uff0c\u6bcf\u4e00\u4e0b\u90fd\u8d8a\u4f86\u8d8a\u8271\u96e3\uff0c\u4f46\u9019\u7a2e\u9178\u75db\u611f\u901a\u5e38\u53ea\u5728\u5065\u8eab\u7576\u4e0b\uff0c\u6700\u591a\u5230\u5065\u8eab\u5f8c1\uff5e2\u500b\u5c0f\u6642\u5c31\u6703\u6d88\u5931<\/p>\n\n\n\n<p>\u82e5\u662f\u51fa\u73fe\u5728\u9694\u5929\u3001\u5f8c\u5929&#8230; \u9019\u7a2e\u300c<strong>\u5ef6\u9072<\/strong>\u300d\u51fa\u73fe\u7684\u9178\u75db\u611f\uff0c\u5c31\u662f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u56c9\uff5e\u7c21\u55ae\u53c8\u597d\u8a18\u7684\u5224\u65b7\u65b9\u5f0f<\/p>\n\n\n\n<p>\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=\"5_%E6%95%99%E4%BD%A0%E5%A6%82%E4%BD%95%E8%88%92%E7%B7%A9%E5%BB%B6%E9%81%B2%E6%80%A7%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%EF%BC%814%E5%A4%A7%E6%92%87%E6%AD%A5\"><\/span><strong>5. \u6559\u4f60\u5982\u4f55\u8212\u7de9\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff014\u5927\u6487\u6b65<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"563\" height=\"375\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/relax.jpg\" alt=\"\" class=\"wp-image-8204\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/relax.jpg 563w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/relax-300x200.jpg 300w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u65e2\u7136\u4e73\u9178\u5806\u7a4d\u5728\u5065\u8eab1\uff5e2\u500b\u5c0f\u6642\u5c31\u6703\u81ea\u52d5\u6d88\u9000\uff0c\u90a3\u9ebc\u6211\u5011\u7684\u91cd\u9ede\u5c31\u6703\u653e\u5728\u5982\u4f55\u7de9\u89e3\u300c\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u300d\u4e0a<\/p>\n\n\n\n<p>\u56e0\u70ba\u6f22\u514b\u4e5f\u9ad4\u9a57\u904e\u90a3\u7a2e\u5168\u8eab\u50cf\u662f\u88ab\u5361\u8eca\u8f3e\u904e\u3001\u89e3\u9ad4\u7684\u611f\u89ba\uff0c\u5c0d\u65bc\u5e73\u5e38\u8981\u4e0a\u73ed\u4e0a\u8ab2\u7684\u4eba\u4f86\u8aaa\uff0c\u5fc5\u5b9a\u6709\u7de9\u89e3\u7684\u9700\u6c42<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u6f22\u514b\u5206\u4eab\uff14\u500b<strong>\u7c21\u55ae\u53c8\u65b9\u4fbf<\/strong>\u7684\u7de9\u89e3\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u5c0f\u6487\u6b65\u7d66\u4f60<\/p>\n\n\n\n<p>  \u3000\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%831_%E5%81%A5%E8%BA%AB%E5%BE%8C%E5%81%9A%E5%8B%95%E6%85%8B%E8%88%92%E7%B7%A9\"><\/span><strong>\uff031 \u5065\u8eab\u5f8c\u505a\u52d5\u614b\u8212\u7de9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"563\" height=\"450\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/tread.jpg\" alt=\"\" class=\"wp-image-8206\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/tread.jpg 563w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/tread-300x240.jpg 300w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u7576\u4f60\u7d93\u6b77\u4e86\u4e00\u6b21\u7684\u80f8\u808c\u8a13\u7df4\u3001\u80cc\u808c\u8a13\u7df4\u5f8c\uff0c\u60f3\u5fc5\u4f60\u7684\u8a13\u7df4\u90e8\u4f4d\u80af\u5b9a\u6703\u975e\u5e38\u7dca\u7e43\u3001\u5145\u8840<\/p>\n\n\n\n<p>\u52a0\u4e0a\u9ad8\u5f37\u5ea6\u7684\u5065\u8eab\u5f8c\uff0c\u5fc3\u7387\u3001\u5fc3\u8df3\u4e5f\u6703\u8655\u65bc\u8f03\u6d6e\u52d5\u3001\u8e81\u52d5\u7684\u72c0\u6cc1\uff0c\u9019\u6642\u82e5\u80fd\u52a0\u5165\u4e00\u4e9b\u300c\u52d5\u614b\u5f0f\u300d\u7684\u6536\u64cd\u6703\u662f\u6700\u4f73\u9078\u64c7<\/p>\n\n\n\n<p>\u50cf\u662f\u8d70\u8dd1\u6b65\u6a5f\u3001\u6563\u6b65&#8230; \u4efb\u4f55\u8f15\u5ea6\u904b\u52d5\uff0c\u53ea\u8981\u662f\u5168\u8eab\u6027\u7684\uff0c\u5c31\u80fd\u5e6b\u52a9\u8eab\u9ad4\u8840\u6db2\u5faa\u74b0\uff0c\u5e36\u8d70\u8a13\u7df4\u6642\u6240\u7d2f\u7a4d\u7684\u4ee3\u8b1d\u5ee2\u7269<\/p>\n\n\n\n<p>\u9032\u800c\u5728\u56de\u5bb6\u5f8c\uff0c\u751a\u81f3\u662f\u9694\u5929\uff0c\u6bd4\u8f03\u4e0d\u6703\u6709\u56b4\u91cd\u7684\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff0c\u5de5\u4f5c\u6642\u66f4\u80fd\u4fdd\u6301\u6700\u4f73\u7cbe\u795e\u72c0\u614b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%832_%E4%BC%B8%E5%B1%95%E6%94%BE%E9%AC%86%E8%A8%93%E7%B7%B4%E9%83%A8%E4%BD%8D\"><\/span><strong>\uff032 \u4f38\u5c55\u653e\u9b06\u8a13\u7df4\u90e8\u4f4d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"563\" height=\"317\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/re.jpg\" alt=\"\" class=\"wp-image-8210\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/re.jpg 563w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/re-300x169.jpg 300w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u540c\u6a23\u91cd\u8981\uff0c\u4e14\u5fc5\u4e0d\u53ef\u5c11\u7684\uff0c\u5c31\u662f\u5065\u8eab\u5f8c\u7684\u6536\u64cd\u52d5\u4f5c\uff0c\u5c07\u525b\u525b\u4f60\u6240\u8a13\u7df4\u5b8c\u7684\u90e8\u4f4d\u518d\u505a\u4f38\u5c55\u3001\u653e\u9b06<\/p>\n\n\n\n<p>\u6f22\u514b\u81ea\u5df1\u662f\u504f\u597d\u9032\u884c\u5f92\u624b\u62c9\u4f38\uff0c\u5728<strong><a href=\"https:\/\/physicfit.com\/warm-up-and-stretch\/\" target=\"_blank\" rel=\"noopener\" title=\"\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011\">\u3010\u6696\u8eab\uff06\u4f38\u5c55\u5168\u653b\u7565\u3011<\/a><\/strong>\u4e00\u6587\u4e2d\u6536\u7d0d\u4e86\u5168\u8eab\u6027\u7684\u6536\u64cd\u52d5\u4f5c\u7d66\u4f60<\/p>\n\n\n\n<p>\u7576\u7136\uff0c\u5148\u524d\u975e\u5e38\u6d41\u884c\u7684\u7b4b\u819c\u69cd\u3001\u50b3\u7d71\u7684\u6efe\u7b52\u3001\u6309\u6469\u7403\uff0c\u751a\u81f3\u662f\u4efb\u4f55\u53ef\u4ee5\u5e6b\u52a9\u62c9\u4f38\u3001\u589e\u52a0\u8840\u6db2\u5faa\u74b0\u7684\u65b9\u6cd5\u90fd\u503c\u5f97\u4e00\u8a66<\/p>\n\n\n\n<p>\u4f46\uff01\u82e5\u9019\u4e9b\u653e\u9b06\u4f38\u5c55\u90fd\u505a\u4e86\uff0c\u9084\u662f\u64d4\u5fc3\u660e\u5929\u6703\u6709\u56b4\u91cd\u7684\u808c\u8089\u9178\u75db\uff0c\u751a\u81f3\u767c\u751f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff0c\u8a72\u600e\u9ebc\u8fa6\u5462\uff1f<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000   \u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"493\" height=\"335\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/SORE.jpg\" alt=\"\" class=\"wp-image-8319\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/SORE.jpg 493w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/SORE-300x204.jpg 300w\" sizes=\"(max-width: 493px) 100vw, 493px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000          \u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000   \u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u8a13\u7df4\u5f8c\uff0c\u56de\u5bb6\u9664\u4e86\u53ef\u4ee5\u9032\u884c\u6eab\u71b1\u6c34\u6fa1\u7684\u76e5\u6d17\uff0c\u7761\u524d\u91dd\u5c0d\u7576\u5929\u8a13\u7df4\u300c<strong>\u8f03\u660e\u986f\u75e0\u75db\u3001\u75b2\u52de\u7684\u90e8\u4f4d<\/strong>\u300d\u505a\u904b\u52d5\u4fdd\u990a<\/p>\n\n\n\n<p>\u56e0\u70ba\u9019\u4e9b\u75e0\u75db\u9ede\u5f88\u6709\u53ef\u80fd\u5c31\u662f\u63a5\u4e0b\u4f86\u5f15\u767c\u9023\u7e8c\u5e7e\u5929\u7684 &#8211; \u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u6839\u6e90<\/p>\n\n\n\n<p>\u505a\u597d\u9810\u9632\uff0c\u5269\u4e0b\u5c31\u4ea4\u7531\u8eab\u9ad4\u81ea\u7136\u7684\u4fee\u5fa9\uff0c\u76f8\u8f14\u76f8\u6210\u4e0b\uff0c\u5373\u4fbf\u771f\u7684\u5f15\u767c\u9178\u75db\uff0c\u4e5f\u80fd\u6301\u7e8c\u9032\u884c\u904b\u52d5\u4fdd\u990a\u3001\u4f11\u606f\u3001\u71df\u990a\u88dc\u5145&#8230; \u52a0\u901f\u8eab\u9ad4\u4fee\u5fa9<\/p>\n\n\n\n<p>\u81f3\u65bc\u525b\u624d\u6f22\u514b\u6240\u63d0\u5230\u7684\u300c<strong>\u904b\u52d5\u4fdd\u990a<\/strong>\u300d\u9019\u500b\u8a5e\uff0c\u4f60\u53ef\u80fd\u9084\u4e0d\u592a\u719f\u6089\uff0c\u6c92\u95dc\u4fc2\uff01\u8b93\u6211\u4f86\u8aaa\u7d66\u4f60\u807d<\/p>\n\n\n\n<p>\u5c31\u50cf\u4f60\u5e73\u5e38\u6703\u5403\u4fdd\u5065\u98df\u54c1\uff0c\u7576\u4f5c\u8eab\u9ad4\u7684\u4fdd\u990a\uff1b\u64e6\u8b77\u819a\u54c1\uff0c\u7576\u4f5c\u76ae\u819a\u7684\u4fdd\u990a\u4e00\u6a23\uff0c<strong>\u808c\u8089\u5176\u5be6\u4e5f\u9700\u8981\u4fdd\u990a<\/strong><\/p>\n\n\n\n<p>\u8a13\u7df4\u5f8c\uff0c\u4f60\u7684\u808c\u8089\u8655\u65bc\u8f03\u8870\u5f31\u3001\u75b2\u52de\u7684\u7834\u58de\u72c0\u614b\uff0c\u9019\u6642\uff0c\u904b\u52d5\u4fdd\u990a\u7684\u76ee\u7684\u4fbf\u5728\u65bc\u8b93\u4f60\u63a5\u4e0b\u4f86\u7684\u8eab\u9ad4\u72c0\u614b\u3001\u808c\u8089\u4fee\u5fa9\u3001\u9810\u9632\u50b7\u5bb3&#8230; \u5c64\u9762\u66f4\u52a0\u9806\u5229\u4e14\u5b89\u5168<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"730\" height=\"278\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/sport-\u5716\u6848-1.jpg\" alt=\"sport ready\u653e\u9b06\u8212\u7de9\u51dd\u81a0 \u4f7f\u7528\" class=\"wp-image-8311\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/sport-\u5716\u6848-1.jpg 730w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/sport-\u5716\u6848-1-300x114.jpg 300w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000    \u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u50cf\u662f\u6211\u81ea\u5df1\uff0c\u6700\u8fd1\u5c31\u5f88\u5e38\u4f7f\u7528<strong><a href=\"https:\/\/lihi1.me\/MqTaU\" target=\"_blank\" rel=\"noopener\" title=\"Sport Ready\u7684\u8212\u7de9\u653e\u9b06\u51dd\u81a0\">Sport Ready\u7684\u8212\u7de9\u653e\u9b06\u51dd\u81a0<\/a><\/strong>\uff0c\u4f5c\u70ba\u7df4\u5f8c\u904b\u52d5\u4fdd\u990a\u7684\u79d8\u5bc6\u6b66\u5668\uff01<\/p>\n\n\n\n<p>\u7576\u521d\u6703\u9078\u64c7\u4f7f\u7528sport ready\u7684\u7522\u54c1\u4e5f\u662f\u56e0\u70ba\u770b\u5230\u6210\u5206\u90fd\u662f\u5929\u7136\u7269\uff0c\u4e14\u50cf\u662f\u5c71\u91d1\u8eca\u3001\u8584\u8377\u9187\u3001\u4eba\u5d7e\u6839\u9019\u4e9b\u5167\u5bb9\u7269\uff0c\u90fd\u662f\u975e\u5e38\u597d\u7684\u5929\u7136\u4fee\u5fa9\u3001\u8212\u7de9\u7269\u8cea<\/p>\n\n\n\n<p>\u7528\u51dd\u81a0\u7684\u65b9\u5f0f\u5448\u73fe\uff0c\u4e0d\u53ea\u5438\u6536\u4e0a\u66f4\u5feb\uff0c\u4e5f\u4e0d\u7528\u64d4\u5fc3\u64e6\u62ed\u5b8c\u8981\u7a7f\u8863\u670d\u6642\u6703\u6709\u9ecf\u81a9\u611f\uff0c\u500b\u4eba\u6700\u8fd1\u7528\u4e0b\u4f86\u5728\u9694\u5929\u7684\u808c\u8089\u9178\u75db\u3001\u4e0d\u9069\u611f\u4e5f\u6709\u5927\u5e45\u964d\u4f4e\u7684\u8da8\u52e2<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u6f22\u514b\u597d\u7269\u63a8\u85a6 \ud83d\udc49<a href=\"https:\/\/www.momoshop.com.tw\/goods\/GoodsDetail.jsp?i_code=9625617&amp;Area=search&amp;mdiv=403&amp;oid=1_1&amp;cid=index&amp;kw=sport%20ready\" target=\"_blank\" rel=\"noopener\" title=\" Sport Ready \u8212\u7de9\u653e\u9b06\u51dd\u81a0\"> <\/a><a href=\"https:\/\/lihi1.me\/MqTaU\" target=\"_blank\" rel=\"noopener\" title=\"Sport Ready \u8212\u7de9\u653e\u9b06\u51dd\u81a0\">Sport Ready \u8212\u7de9\u653e\u9b06\u51dd\u81a0<\/a><\/strong><\/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=\"%EF%BC%833_%E9%9A%94%E5%A4%A9%E7%86%B1%E6%95%B7%E3%80%81%E7%86%B1%E6%B0%B4%E6%BE%A1\"><\/span><strong>\uff033 \u9694\u5929\u71b1\u6577\u3001\u71b1\u6c34\u6fa1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"501\" height=\"324\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/hot.jpg\" alt=\"\" class=\"wp-image-8207\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/hot.jpg 501w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/hot-300x194.jpg 300w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u808c\u8089\u640d\u50b7\u5c0e\u81f4\u5ef6\u9072\u6027\u808c\u8089\u767c\u751f\u5f8c\uff0c\u63a5\u4e0b\u4f86\u4f60\u7684\u808c\u8089\u4fbf\u6703\u7d93\u6b77\u4e00\u9023\u4e32\u7684\u4fee\u5fa9\u3001\u6062\u5fa9<\/p>\n\n\n\n<p>\u9019\u6642\u5982\u679c\u80fd\u6301\u7e8c\u5c07\u767c\u708e\u90e8\u4f4d\u7684\u4ee3\u8b1d\u7269\u3001\u5ee2\u7269\u7d66\u5e36\u8d70\uff0c\u90a3\u9ebc\u5c0d\u65bc\u8eab\u9ad4\u6062\u5fa9\u80af\u5b9a\u4e5f\u6703\u6709\u5e6b\u52a9<\/p>\n\n\n\n<p>\u8b93\u8eab\u9ad4\u52a0\u6eab\uff0c\u4e5f\u5c31\u662f\u71b1\u6577\u3001\u6eab\u71b1\u6c34\u7684\u65b9\u5f0f\u80fd\u589e\u52a0\u8840\u6db2\u5faa\u74b0\uff0c\u56e0\u6b64\u5728\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u65b9\u9762\u53ef\u4ee5\u9054\u5230\u8212\u7de9\u4f5c\u7528<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%EF%BC%834_%E8%A3%9C%E5%85%85%E8%B6%B3%E5%A4%A0%E7%9A%84%E7%87%9F%E9%A4%8A\"><\/span><strong>\uff034 \u88dc\u5145\u8db3\u5920\u7684\u71df\u990a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"474\" height=\"444\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/nu.jpg\" alt=\"\" class=\"wp-image-8208\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/nu.jpg 474w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/07\/nu-300x281.jpg 300w\" sizes=\"(max-width: 474px) 100vw, 474px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u8eab\u9ad4\u4fee\u5fa9\u91cd\u8981\u7684\u4e00\u74b0\uff0c\u7d55\u5c0d\u5c11\u4e0d\u4e86\u71df\u990a\u7684\u88dc\u5145\uff0c\u800c\u4e14\u662f\u975e\u5e38\u91cd\u8981\uff01<\/p>\n\n\n\n<p>\u8eab\u9ad4\u6240\u9700\u7684\u78b3\u6c34\u3001\u8102\u80aa\u3001\u86cb\u767d\u8cea\u3001\u7dad\u751f\u7d20\u3001\u7926\u7269\u8cea\u2026\u624d\u80fd\u8b93\u6574\u500b\u8eab\u9ad4\u6b63\u5e38\u904b\u4f5c<\/p>\n\n\n\n<p>\u5982\u6b64\u4e00\u4f86\uff0c\u808c\u8089\u4fee\u5fa9\u4e00\u5feb\uff0c\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u81ea\u7136\u4e5f\u6703\u6162\u6162\u8212\u7de9<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E5%93%AA%E4%BA%9B%E6%97%8F%E7%BE%A4%E8%BC%83%E6%9C%89%E5%8F%AF%E8%83%BD%E7%99%BC%E7%94%9F%E5%BB%B6%E9%81%B2%E6%80%A7%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%EF%BC%9F\"><\/span><strong>6. \u54ea\u4e9b\u65cf\u7fa4\u8f03\u6709\u53ef\u80fd\u767c\u751f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"512\" height=\"512\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png\" alt=\"\" class=\"wp-image-723\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question.png 512w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-300x300.png 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2020\/08\/question-150x150.png 150w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<ul>\n<li>\u66f4\u63db\u5168\u65b0\u8a13\u7df4\u8ab2\u8868\u525b\u958b\u59cb\u6642<\/li>\n\n\n\n<li>\u4f11\u606f\u5b89\u6392\u4e0d\u8db3\uff0c\u6025\u65bc\u958b\u59cb\u4e0b\u6b21\u8a13\u7df4<\/li>\n\n\n\n<li>\u5e73\u5e38\u7121\u5065\u8eab\u7fd2\u6163\u7684\u4eba\uff0c\u7b2c\u4e00\u6b21\u63a5\u89f8\u5065\u8eab (\u65b0\u624b)<\/li>\n\n\n\n<li>\u8a13\u7df4\u5f37\u5ea6\u62ff\u634f\u4e0d\u7576\uff0c\u91cd\u91cf\u5b89\u6392\u592a\u91cd\u3001\u53cd\u8986\u6b21\u6578\u904e\u9ad8<\/li>\n\n\n\n<li>\u5f9e\u4e8b\u4e00\u500b\u5168\u65b0\u7684\u8a13\u7df4\uff0c\u8eab\u9ad4\u9069\u61c9\u5176\u6240\u7522\u751f\u7684\u5ef6\u9072\u6027\u75e0\u75db<\/li>\n<\/ul>\n\n\n\n<p>\u9053\u7406\u5f88\u7c21\u55ae\uff1a\u300c\u7576\u4f60\u7684\u8eab\u9ad4\u8d8a\u9069\u61c9\u4e00\u500b\u5f37\u5ea6\u5f8c\uff0c\u4f60\u4e4b\u524d\u6240\u505a\u7684\u91cd\u91cf\u5c0d\u8eab\u9ad4\u800c\u8a00\uff0c\u4fbf\u6703\u50cf\u662f\u7dad\u6301\u8eab\u9ad4\u6a5f\u80fd\u800c\u5df2\u300d<\/p>\n\n\n\n<p>\u5c31\u50cf\u662f\u70ba\u4ec0\u9ebc\u5f92\u624b\u3001\u8f15\u91cd\u91cf\u7684\u4eba\u5fa9\u5065\u591a\u5e74\u5f8c\uff0c\u537b\u4e0d\u6703\u56e0\u6b64\u6210\u70ba\u5065\u8eab\u5de8\u5de8\u7684\u539f\u56e0\uff0c\u6b63\u662f\u56e0\u70ba<strong>\u5f37\u5ea6\u4e00\u6210\u4e0d\u8b8a<\/strong><\/p>\n\n\n\n<p>\u5c0d\u65bc\u525b\u63a5\u89f8\u5065\u8eab\u3001\u5e73\u5e38\u6c92\u6709\u904b\u52d5\u7fd2\u6163\u7684\u4eba\u4f86\u8aaa\uff0c\u4efb\u4f55\u523a\u6fc0\u90fd\u6709\u53ef\u80fd\u662f\u8eab\u9ad4\u7684\u4e00\u5927\u6311\u6230\uff0c\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u767c\u751f\u7684\u6a5f\u7387\u4e5f\u6703\u4e0d\u5c0f<\/p>\n\n\n\n<p>\u96d6\u7136\u76ee\u524d\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u767c\u751f\u4e26\u6c92\u6709\u4e00\u500b\u975e\u5e38\u80af\u5b9a\u7684\u901a\u5247\uff0c\u4f46\u4e0a\u8ff0\u9019\u4e9b\u65cf\u7fa4\uff0c\u662f\u6f22\u514b\u81ea\u5df1\u89c0\u5bdf\u3001\u7d71\u6574\u4e0b\u4f86\u7684\uff0c\u85c9\u6b64\u4f9b\u5927\u5bb6\u53c3\u8003\u770b\u770b<\/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=\"%E7%B8%BD%E7%B5%90\"><\/span><strong>\u7e3d\u7d50<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" width=\"563\" height=\"412\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/08\/after.jpg\" alt=\"\" class=\"wp-image-8281\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/08\/after.jpg 563w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/08\/after-300x220.jpg 300w\" sizes=\"(max-width: 563px) 100vw, 563px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<p>\u5065\u8eab\u5f8c\u7684\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u4e26\u4e0d\u53ef\u6015\uff0c\u6211\u8a8d\u70ba\u6700\u53ef\u6015\u7684\u662f\u660e\u660e\u4f60\u77e5\u9053\u9178\u75db\uff0c\u4f46\u537b\u7121\u80fd\u70ba\u529b<\/p>\n\n\n\n<p>\u4eca\u5929\u6f22\u514b\u9664\u4e86\u5e36\u4f60\u4e86\u89e3\u70ba\u4ec0\u9ebc\u6703\u6709\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u5916\uff0c\u66f4\u60f3\u8b93\u4f60\u77e5\u9053\uff0c\u5176\u5be6\u5065\u8eab\u5f8c\u7684\u6536\u64cd\u3001\u62c9\u4f38\u3001\u6309\u6469\u505a\u597d<\/p>\n\n\n\n<p>\u5c0d\u65bc\u9694\u5929\uff0c\u751a\u81f3\u662f\u63a5\u4e0b\u4f86\u7684\u9178\u75db\u611f\u90fd\u80fd\u9054\u5230\u975e\u5e38\u5927\u7684\u8212\u7de9<\/p>\n\n\n\n<p>\u628a\u81ea\u5df1\u80fd\u505a\u7684\u90fd\u505a\u597d\uff0c\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u4fbf\u518d\u4e5f\u4e0d\u6703\u662f\u4e00\u4ef6\u5145\u6eff\u672a\u77e5\u7684\u4e8b\u60c5\u4e86<\/p>\n\n\n\n<p>\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=\"%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>\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n<\/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>\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n<\/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>\n<li><a href=\"https:\/\/physicfit.com\/pull-up-guide\/\" target=\"_blank\" rel=\"noreferrer 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