{"id":8323,"date":"2023-09-17T10:06:17","date_gmt":"2023-09-17T02:06:17","guid":{"rendered":"https:\/\/physicfit.com\/?p=8323"},"modified":"2023-09-19T11:02:03","modified_gmt":"2023-09-19T03:02:03","slug":"progressive-overload","status":"publish","type":"post","link":"https:\/\/physicfit.com\/progressive-overload\/","title":{"rendered":"\u3010\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff5c\u5065\u8eab\u5165\u9580\u3011\u6700\u9069\u5408\u91cd\u8a13\u65b0\u624b\u7684\u7df4\u6cd5\uff01\u5e36\u4f60\u5b89\u5168\u53c8\u7a69\u5b9a\u7684\u589e\u808c"},"content":{"rendered":"\n<p>\u5230\u5e95\u4ec0\u9ebc\u65b9\u6cd5\u624d\u662f\u6700\u9069\u5408\u5065\u8eab\u65b0\u624b\uff0c\u65e2\u80fd\u9577\u671f\u7a69\u5b9a\u9032\u6b65\uff0c\u53c8\u80fd\u6700\u5927\u5316\u7684\u907f\u514d\u904b\u52d5\u50b7\u5bb3\u5462\uff1f<\/p>\n\n\n\n<p>\u5176\u5be6\u5065\u8eab\u6cd5\u767e\u767e\u7a2e\uff0c\u4f46\u5c31\u6f22\u514b\u90198\u5e74\u770b\u4e0b\u4f86\uff0c\u5176\u5be6\u5c31\u662f\u6211\u5011\u4eca\u5929\u8981\u4ecb\u7d39\u7684\u4e3b\u984c &#8211; \u300c<strong>\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377<\/strong>\u300d<\/p>\n\n\n\n<p>\u6216\u8a31\u5728\u57f7\u884c\u4e0a\u4e0d\u5982\u82b1\u4fcf\u5065\u8eab\u6cd5\u7684\u6709\u8da3\uff0c\u9032\u6b65\u4e0a\u4e5f\u7121\u6cd5\u5448\u73fe\u7206\u767c\u6027\u7684\u76f4\u7dda\u4e0a\u5347\uff0c\u4f46\u537b\u662f\u6700\u7a69\u5b9a\u4e14\u5b89\u5168\u7684<\/p>\n\n\n\n<p>\u95dc\u65bc\u820a\u6709\u7684\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u932f\u8aa4\u89c0\u5ff5\uff0c\u4ee5\u53ca\u6b63\u78ba\u7684\u64cd\u4f5c\u65b9\u5f0f\u3001\u539f\u5247\uff0c\u5c31\u8b93\u6211\u5011\u4e00\u8d77\u4f86\u4e86\u89e3\u5427<\/p>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_63 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">\u5167\u5bb9\u76ee\u9304<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-660f0ec52fd14\" 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-660f0ec52fd14\"  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\/progressive-overload\/#1_%E4%BB%80%E9%BA%BC%E6%98%AF%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%EF%BC%9F\" title=\"1. \u4ec0\u9ebc\u662f\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff1f\">1. \u4ec0\u9ebc\u662f\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\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\/progressive-overload\/#2_%E7%82%BA%E4%BB%80%E9%BA%BC%E8%A6%81%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%EF%BC%9F%E5%B0%8D%E5%81%A5%E8%BA%AB%E7%9A%84%E6%84%8F%E7%BE%A9%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\" title=\"2. \u70ba\u4ec0\u9ebc\u8981\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff1f\u5c0d\u5065\u8eab\u7684\u610f\u7fa9\u662f\u4ec0\u9ebc\uff1f\">2. \u70ba\u4ec0\u9ebc\u8981\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff1f\u5c0d\u5065\u8eab\u7684\u610f\u7fa9\u662f\u4ec0\u9ebc\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\/progressive-overload\/#3_%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%E7%9A%84%E5%84%AA%E9%BB%9E%EF%BC%8C%E7%82%BA%E4%BB%80%E9%BA%BC%E9%81%A9%E5%90%88%E5%81%A5%E8%BA%AB%E6%96%B0%E6%89%8B%EF%BC%9F\" title=\"3. \u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u512a\u9ede\uff0c\u70ba\u4ec0\u9ebc\u9069\u5408\u5065\u8eab\u65b0\u624b\uff1f\">3. \u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u512a\u9ede\uff0c\u70ba\u4ec0\u9ebc\u9069\u5408\u5065\u8eab\u65b0\u624b\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\/progressive-overload\/#4_%E5%93%AA%E4%BA%9B%E5%9B%A0%E7%B4%A0%E5%8F%AF%E4%BB%A5%E4%BF%83%E6%88%90%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%EF%BC%9F%E5%8E%9F%E5%89%87%E5%85%88%E4%BA%86%E8%A7%A3\" title=\"4. \u54ea\u4e9b\u56e0\u7d20\u53ef\u4ee5\u4fc3\u6210\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff1f\u539f\u5247\u5148\u4e86\u89e3\">4. \u54ea\u4e9b\u56e0\u7d20\u53ef\u4ee5\u4fc3\u6210\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff1f\u539f\u5247\u5148\u4e86\u89e3<\/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\/progressive-overload\/#5_%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%E7%9A%84%E3%80%8C%E7%9C%9F%E6%AD%A3%E3%80%8D%E5%9F%B7%E8%A1%8C%E6%96%B9%E5%BC%8F\" title=\"5. \u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u300c\u771f\u6b63\u300d\u57f7\u884c\u65b9\u5f0f\">5. \u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u300c\u771f\u6b63\u300d\u57f7\u884c\u65b9\u5f0f<\/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\/progressive-overload\/#Step1_%E8%A8%98%E9%8C%84%E6%AF%8F%E4%B8%80%E6%AC%A1%E7%9A%84%E8%A8%93%E7%B7%B4%E5%85%A7%E5%AE%B9\" title=\"Step1. \u8a18\u9304\u6bcf\u4e00\u6b21\u7684\u8a13\u7df4\u5167\u5bb9\">Step1. \u8a18\u9304\u6bcf\u4e00\u6b21\u7684\u8a13\u7df4\u5167\u5bb9<\/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\/progressive-overload\/#Step2_%E4%B8%80%E6%AC%A1%E5%8F%AA%E8%AE%8A%E5%8B%95%E4%B8%80%E5%80%8B%E9%A0%85%E7%9B%AE\" title=\"Step2. \u4e00\u6b21\u53ea\u8b8a\u52d5\u4e00\u500b\u9805\u76ee\">Step2. \u4e00\u6b21\u53ea\u8b8a\u52d5\u4e00\u500b\u9805\u76ee<\/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\/progressive-overload\/#Step3_%E5%85%88%E7%A2%BA%E8%AA%8D%E8%87%AA%E5%B7%B1%E7%9A%84%E5%8B%95%E4%BD%9C%E5%93%81%E8%B3%AA%EF%BC%8C%E5%86%8D%E5%A2%9E%E5%8A%A0%E9%87%8D%E9%87%8F\" title=\"Step3. \u5148\u78ba\u8a8d\u81ea\u5df1\u7684\u52d5\u4f5c\u54c1\u8cea\uff0c\u518d\u589e\u52a0\u91cd\u91cf\">Step3. \u5148\u78ba\u8a8d\u81ea\u5df1\u7684\u52d5\u4f5c\u54c1\u8cea\uff0c\u518d\u589e\u52a0\u91cd\u91cf<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/physicfit.com\/progressive-overload\/#%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-10\" href=\"https:\/\/physicfit.com\/progressive-overload\/#%E6%9B%B4%E5%A4%9A%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8\" title=\"\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78\">\u66f4\u591a\u5065\u8eab\u8a13\u7df4\u52d5\u4f5c\u6559\u5b78<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/physicfit.com\/progressive-overload\/#%E5%85%B6%E4%BB%96%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4\" title=\"\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4\">\u5176\u4ed6\u808c\u7fa4\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/physicfit.com\/progressive-overload\/#%E5%95%9E%E9%88%B4%E8%A8%93%E7%B7%B4%E7%B3%BB%E5%88%97\" title=\"\u555e\u9234\u8a13\u7df4\u7cfb\u5217\">\u555e\u9234\u8a13\u7df4\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/physicfit.com\/progressive-overload\/#%E5%8B%95%E4%BD%9C%E6%8C%87%E5%8D%97%E7%B3%BB%E5%88%97\" title=\"\u52d5\u4f5c\u6307\u5357\u7cfb\u5217\">\u52d5\u4f5c\u6307\u5357\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/physicfit.com\/progressive-overload\/#%E5%85%AD%E5%A4%A7%E5%8B%95%E4%BD%9C%E7%B3%BB%E5%88%97\" title=\"\u516d\u5927\u52d5\u4f5c\u7cfb\u5217\">\u516d\u5927\u52d5\u4f5c\u7cfb\u5217<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/physicfit.com\/progressive-overload\/#%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%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%EF%BC%9F\"><\/span><strong>1. \u4ec0\u9ebc\u662f\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\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\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u6f38\u9032\u5f0f.jpg\" alt=\"\u3010\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff5c\u5065\u8eab\u5165\u9580\u3011\u6700\u9069\u5408\u91cd\u8a13\u65b0\u624b\u7684\u7df4\u6cd5\uff01\u5e36\u4f60\u5b89\u5168\u53c8\u7a69\u5b9a\u7684\u589e\u808c\" class=\"wp-image-8327\" style=\"width:531px;height:261px\" width=\"531\" height=\"261\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u6f38\u9032\u5f0f.jpg 594w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u6f38\u9032\u5f0f-300x147.jpg 300w\" sizes=\"(max-width: 531px) 100vw, 531px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p><strong>\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377<\/strong>\uff0c<strong>\u82f1\u6587\uff1a<a href=\"https:\/\/en.wikipedia.org\/wiki\/Progressive_overload\" target=\"_blank\" rel=\"noopener\" title=\"Progressive overload\">Progressive overload<\/a><\/strong>\uff0c\u6307\u7684\u662f\u5faa\u5e8f\u6f38\u9032\uff0c\u6709\u898f\u5f8b\u7684\u8b93\u8eab\u9ad4\u8d85\u51fa\u539f\u672c\u9069\u61c9\u7684\u8ca0\u8377\u91cf<\/p>\n\n\n\n<p>\u7c21\u55ae\u4f86\u8aaa\uff0c\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u5c31\u662f\u4e00\u4ef6\u6709\u898f\u5f8b\uff0c\u4e14\u4e0d\u65b7\u5730\u8b93\u8eab\u9ad4\u5f80\u4e0a\u9069\u61c9\u65b0\u7684\u8a13\u7df4\u6311\u6230\uff0c\u53ef\u80fd\u662f\u91cd\u91cf\u3001\u6b21\u6578&#8230;\u7684\u589e\u52a0<\/p>\n\n\n\n<p>\u85c9\u6b64\u4f86\u8b93\u808c\u8089\u9054\u5230\u9032\u6b65\u3001\u6210\u9577\u7684\u76ee\u7684\uff0c\u76f8\u8f03\u5176\u4ed6\u5065\u8eab\u6cd5\uff0c\u662f\u8f03\u5bb9\u6613\u7406\u89e3\u7684\u5065\u8eab\u65b9\u5f0f<\/p>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<p><strong>\u5ef6\u4f38\u95b1\u8b80\uff1a<a href=\"https:\/\/physicfit.com\/workout-myths\/\" target=\"_blank\" rel=\"noopener\" title=\"\u30102023\u3011\u73fe\u4ee3\u4eba\u5065\u8eab\u5e38\u898b\u7684\uff17\u5927\u8ff7\u601d\uff01\u7834\u9664\u820a\u6709\u89c0\u5ff5\uff0c\u5065\u8eab\u5176\u5be6\u4e00\u9ede\u90fd\u4e0d\u96e3\">\u30102023\u3011\u73fe\u4ee3\u4eba\u5065\u8eab\u5e38\u898b\u7684\uff17\u5927\u8ff7\u601d\uff01\u7834\u9664\u820a\u6709\u89c0\u5ff5\uff0c\u5065\u8eab\u5176\u5be6\u4e00\u9ede\u90fd\u4e0d\u96e3<\/a><\/strong><\/p>\n\n\n\n<p>\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=\"2_%E7%82%BA%E4%BB%80%E9%BA%BC%E8%A6%81%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%EF%BC%9F%E5%B0%8D%E5%81%A5%E8%BA%AB%E7%9A%84%E6%84%8F%E7%BE%A9%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>2. \u70ba\u4ec0\u9ebc\u8981\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff1f\u5c0d\u5065\u8eab\u7684\u610f\u7fa9\u662f\u4ec0\u9ebc\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\"><img decoding=\"async\" loading=\"lazy\" width=\"302\" height=\"301\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u70ba\u751a\u9ebc\u8981.jpg\" alt=\"\u3010\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff5c\u5065\u8eab\u5165\u9580\u3011\u6700\u9069\u5408\u91cd\u8a13\u65b0\u624b\u7684\u7df4\u6cd5\uff01\u5e36\u4f60\u5b89\u5168\u53c8\u7a69\u5b9a\u7684\u589e\u808c\" class=\"wp-image-8328\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u70ba\u751a\u9ebc\u8981.jpg 302w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u70ba\u751a\u9ebc\u8981-300x300.jpg 300w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u70ba\u751a\u9ebc\u8981-150x150.jpg 150w\" sizes=\"(max-width: 302px) 100vw, 302px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5c31\u50cf\u4f60\u6bcf\u5929\u65e9\u4e0a\u90fd\u7fd2\u6163\u4f86\u676f\u9ed1\u5496\u5561\u3001\u4e00\u9846\u8377\u5305\u86cb\u4e00\u6a23\uff0c\u4eba\u7684\u8eab\u9ad4\u4e5f\u662f\u6703\u7fd2\u6163\uff0c\u958b\u59cb\u9032\u5165\u8212\u9069\u5708\u7684<\/p>\n\n\n\n<p>\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u76ee\u7684\uff0c\u5c31\u662f\u8981\u8b93\u8eab\u9ad4\u4e0d\u65b7\u5730\u63a5\u6536\u65b0\u7684\u8a13\u7df4\u523a\u6fc0\uff0c\u907f\u514d\u8eab\u9ad4\u9032\u5165\u8212\u9069\u5708\uff0c\u800c\u5f15\u767c\u9032\u6b65\u505c\u6eef\u72c0\u614b<\/p>\n\n\n\n<p>\u505c\u6eef\u4e26\u6c92\u6709\u4e0d\u597d\uff01\u4f46\u82e5\u4f60\u4eca\u5929\u7684\u76ee\u6a19\u662f\u300c<strong>\u808c\u80a5\u5927\u3001\u808c\u8089\u589e\u52a0\u3001\u8eab\u6750\u8d8a\u4f86\u8d8a\u597d<\/strong>\u300d\uff0c\u90a3\u9ebc\u5c31\u61c9\u8a72\u8ffd\u6c42\u8eab\u9ad4\u66f4\u591a\u7684\u9032\u6b65<\/p>\n\n\n\n<p>\u81f3\u65bc\u54ea\u4e9b\u56e0\u7d20\u3001\u65b9\u6cd5\uff0c\u53ef\u4ee5\u9054\u5230\u6240\u8b02\u7684\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u5462\uff1f\u5c07\u6703\u662f\u5e95\u4e0b\uff0c\u6f22\u514b\u6703\u8ddf\u4f60\u804a\u804a\u7684<\/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_%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%E7%9A%84%E5%84%AA%E9%BB%9E%EF%BC%8C%E7%82%BA%E4%BB%80%E9%BA%BC%E9%81%A9%E5%90%88%E5%81%A5%E8%BA%AB%E6%96%B0%E6%89%8B%EF%BC%9F\"><\/span><strong>3. \u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u512a\u9ede\uff0c\u70ba\u4ec0\u9ebc\u9069\u5408\u5065\u8eab\u65b0\u624b\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u9069\u5408.jpg\" alt=\"\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u512a\u9ede\" class=\"wp-image-8330\" style=\"width:-59px;height:-29px\" width=\"-59\" height=\"-29\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u9069\u5408.jpg 600w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u9069\u5408-300x150.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u56de\u5230\u6211\u5011\u7684\u6587\u7ae0\u6a19\u984c\u300c<strong>\u6700\u9069\u5408\u91cd\u8a13\u65b0\u624b\u7684\u7df4\u6cd5<\/strong>\u300d\uff0c\u70ba\u4ec0\u9ebc\u6f22\u514b\u6703\u9019\u9ebc\u8aaa\uff1f\u80af\u5b9a\u662f\u6709\u539f\u56e0\u7684<\/p>\n\n\n\n<p>\u9996\u5148\uff0c\u96d6\u7136\u628a\u808c\u8089\u903c\u5230\u6975\u9650\u3001\u6975\u81f4\uff0c\u662f\u5f88\u53b2\u5bb3\u6c92\u932f\uff0c\u4f46\u65b0\u624b\u5728\u808c\u529b\u5c1a\u672a\u5b8c\u5168\u6210\u719f\u4e0b\uff0c\u662f\u6c92\u8fa6\u6cd5\u767c\u63ee100\uff05\u6dfa\u80fd\u7684<\/p>\n\n\n\n<p>\u9019\u5c31\u610f\u5473\u8457\uff0c\u65b0\u624b\u73fe\u5728\u6240\u8a8d\u5b9a\u7684\u81ea\u6211\u6975\u9650\uff0c\u6216\u8a31\u53ea\u662f\u81ea\u8eab\u8eab\u9ad450\uff05\u7684\u80fd\u8010\uff0c\u4f46\u7919\u65bc\u808c\u8089\u9023\u7d50\u4e0d\u5920\u5f37\u3001\u52d5\u4f5c\u4e0d\u719f\u6089\u800c\u88ab\u9650\u5236<\/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\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u8a08\u756b.jpg\" alt=\"\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u539f\u7406\" class=\"wp-image-8331\" style=\"width:417px;height:279px\" width=\"417\" height=\"279\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u8a08\u756b.jpg 455w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u8a08\u756b-300x200.jpg 300w\" sizes=\"(max-width: 417px) 100vw, 417px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000\u3000<\/p>\n\n\n\n<p>\u518d\u4f86\uff0c\u6f38\u9032\u5f0f\u7684\u65b9\u5f0f\u4e5f\u80fd\u8b93\u4eba\u66f4\u6709\u4e00\u7a2e\uff1a\u300c\u6211\u6b63\u5728\u57f7\u884c\u4e00\u500b\u770b\u7684\u898b\u7684\u8a08\u756b\u300d\u9019\u7a2e\u611f\u89ba\uff0c\u4e0d\u8ad6\u662f\u5728\u8a13\u7df4\u4e0a\u7684\u6210\u5c31\u611f\u3001\u65b9\u5411\u4e5f\u6703\u6bd4\u8f03\u660e\u78ba<\/p>\n\n\n\n<p>\u6700\u5f8c\u5247\u662f\u5b89\u5168\u6027\u65b9\u9762\uff0c\u6211\u60f3\uff0c\u65b0\u624b\u7684\u89c0\u5ff5\u4e0d\u61c9\u8a72\u505c\u7559\u5728\uff0c\u8ffd\u6c42\u548c\u7db2\u8def\u4e0a\u5de8\u5de8\u3001\u8077\u696d\u9078\u624b\u5011\u4e00\u6a23\u62fc\u5230\u6975\u9650\u7684\u8a13\u7df4\u65b9\u5f0f<\/p>\n\n\n\n<p>\u800c\u662f\u61c9\u8a72\u7531\uff1a<span class=\"has-inline-color has-vivid-red-color\"><strong><s>\u6bcf\u6b21\u8a13\u7df4\u90fd\u60f3\u8981\u7df4\u5230\u5b8c\u5168\u529b\u7aed\u3001\u7528\u76e1\u6240\u6709<\/s><\/strong> <\/span>\u2192 \u6539\u8b8a\u70ba\uff1a<strong><span style=\"color:#1ca674\" class=\"has-inline-color\">\u6bcf\u6b21\u8a13\u7df4\u90fd\u6709\u4e00\u4e9b\u7684\u9032\u6b65\uff0c\u54ea\u6015\u53ea\u662f\u7d30\u5fae\u7684\u6539\u8b8a\uff0c\u90fd\u662f\u5728\u9032\u6b65<\/span><\/strong><\/p>\n\n\n\n<p>\u9019\u624d\u662f\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff0c\u9019\u7a2e\u8a13\u7df4\u5065\u8eab\u65b9\u5f0f\u7684\u6838\u5fc3\u5b97\u65e8\uff0c\u56e0\u6b64\uff0c\u7d9c\u5408\u6240\u6709\u512a\u9ede\u4f86\u770b\uff0c\u65b0\u624b\u3001\u60f3\u8981\u5b89\u5168\u8a13\u7df4\u7684\u4eba\u90fd\u975e\u5e38\u9069\u5408<\/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%93%AA%E4%BA%9B%E5%9B%A0%E7%B4%A0%E5%8F%AF%E4%BB%A5%E4%BF%83%E6%88%90%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%EF%BC%9F%E5%8E%9F%E5%89%87%E5%85%88%E4%BA%86%E8%A7%A3\"><\/span><strong>4. \u54ea\u4e9b\u56e0\u7d20\u53ef\u4ee5\u4fc3\u6210\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff1f\u539f\u5247\u5148\u4e86\u89e3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u539f\u5247.png\" alt=\"\u54ea\u4e9b\u56e0\u7d20\u53ef\u4ee5\u4fc3\u6210\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\uff1f\" class=\"wp-image-8333\" style=\"width:405px;height:273px\" width=\"405\" height=\"273\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u539f\u5247.png 435w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u539f\u5247-300x202.png 300w\" sizes=\"(max-width: 405px) 100vw, 405px\" \/><\/figure>\n\n\n\n<p>\u3000\u3000<\/p>\n\n\n\n<ul>\n<li>\u91cd\u91cf\u52a0\u91cd<\/li>\n\n\n\n<li>\u6b21\u6578\u589e\u52a0<\/li>\n\n\n\n<li>\u8a13\u7df4\u5f37\u5ea6\u589e\u52a0<\/li>\n\n\n\n<li>\u7d44\u9593\u4f11\u606f\u7e2e\u77ed<\/li>\n\n\n\n<li>\u52d5\u4f5c\u54c1\u8cea\u63d0\u5347<\/li>\n\n\n\n<li>\u58d3\u529b\u4e0b\u6642\u9593\u62c9\u9577<\/li>\n\n\n\n<li>\u52d5\u4f5c\u7d44\u5408\u8b8a\u5316\u589e\u52a0<\/li>\n<\/ul>\n\n\n\n<p>\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u8a13\u7df4\u6982\u5ff5\u5176\u5be6\u4e26\u4e0d\u96e3\uff01\u53ea\u8981\u4f60\u6bcf\u6b21\u7684\u8a13\u7df4\u5167\u5bb9\u88e1\u6709\u4e0a\u8ff0\u5176\u4e2d\u4e00\u9805\u7684\u589e\u52a0\uff0c\u90a3\u9ebc\u90fd\u6709\u6a5f\u6703\u4fc3\u6210\u8d85\u8ca0\u8377\u72c0\u614b<\/p>\n\n\n\n<p>\u4e00\u6b21\u6bd4\u4e00\u6b21\u7684\u8a13\u7df4\u9084\u8981\u56f0\u96e3\uff0c\u4fbf\u662f\u9019\u7a2e\u5065\u8eab\u65b9\u5f0f\u7684\u7cbe\u96a8\uff1b\u4e0d\u904e\uff0c\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u771f\u7684\u6709\u9019\u9ebc\u7c21\u55ae\u9054\u6210\u55ce\uff1f\u9b54\u9b3c\u85cf\u5728\u7d30\u7bc0\u88e1<\/p>\n\n\n\n<p>\u4e0a\u8ff0\u9019\u4e9b\u689d\u4ef6\u7684\u589e\u52a0\uff0c\u524d\u63d0\u662f\u300c<strong>\u6bcf\u6b21\u8a13\u7df4\u6642\uff0c\u4f60\u5fc5\u9808\u4fdd\u6301\u5728\u540c\u4e00\u500b\u6642\u523b\u3001\u540c\u6a23\u7684\u5fc3\u60c5\u3001\u540c\u6a23\u7684\u9ad4\u529b&#8230;<\/strong>\u300d\uff0c\u624d\u80fd\u78ba\u4fdd\u4f60\u662f\u771f\u7684\u6709\u5728\u8d85\u8ca0\u8377<\/p>\n\n\n\n<p>\u5047\u8a2d\u4f60\u4eca\u5929\u5fc3\u60c5\u7279\u5225\u5dee\uff0c\u7df4\u8d77\u4f86\u672c\u8eab\u5c31\u6c92\u4ec0\u9ebc\u7cbe\u795e\uff0c\u7b49\u5230\u4f60\u4e0b\u6b21\u6062\u5fa9\u6b63\u5e38\u72c0\u614b\u6642\uff0c\u81ea\u7136\u80fd\u8209\u5f97\u66f4\u91cd\uff0c\u9019\u6a23\u4e0d\u904e\u5c31\u662f\u56de\u5230\u4f60\u61c9\u6709\u7684\u6c34\u6e96\u7f77\u4e86<\/p>\n\n\n\n<p>\u4e14\u6709\u4e9b\u670b\u53cb\u6703\u70ba\u4e86\u6bcf\u6b21\u7684\u8a13\u7df4\u90fd\u66f4\u52a0\u9032\u6b65\uff0c\u9078\u64c7\u4e00\u6b21\u589e\u52a0\u591a\u500b\u8b8a\u52d5\u9805\u76ee\u9032\u53bb\uff0c\u5c0e\u81f4\u53cd\u6548\u679c\u7684\u904e\u5ea6\u8a13\u7df4\uff0c\u90a3\u9ebc\u5230\u5e95\u8a72\u600e\u9ebc\u505a\u624d\u597d\uff1f\u6f22\u514b\u8b1b\u7d66\u4f60\u807d<\/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=\"PGvWKVXbNd\"><a href=\"https:\/\/physicfit.com\/training-methods\/\">\u30102023\u3011\u5065\u8eab\u8a13\u7df4\u6cd5\u5927\u5168\uff1a\u8d85\u7d1a\u7d44\u3001\u5de8\u4eba\u7d44\u3001\u905e\u6e1b\u7d44\u8a72\u5982\u4f55\u6b63\u78ba\u5b89\u6392\uff06\u57f7\u884c\uff1f<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u30102023\u3011\u5065\u8eab\u8a13\u7df4\u6cd5\u5927\u5168\uff1a\u8d85\u7d1a\u7d44\u3001\u5de8\u4eba\u7d44\u3001\u905e\u6e1b\u7d44\u8a72\u5982\u4f55\u6b63\u78ba\u5b89\u6392\uff06\u57f7\u884c\uff1f &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/training-methods\/embed\/#?secret=PGvWKVXbNd\" data-secret=\"PGvWKVXbNd\" 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\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%BC%B8%E9%80%B2%E5%BC%8F%E8%B6%85%E8%B2%A0%E8%8D%B7%E7%9A%84%E3%80%8C%E7%9C%9F%E6%AD%A3%E3%80%8D%E5%9F%B7%E8%A1%8C%E6%96%B9%E5%BC%8F\"><\/span><strong>5. \u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u300c\u771f\u6b63\u300d\u57f7\u884c\u65b9\u5f0f<\/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\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/pro.jpg\" alt=\"\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u300c\u771f\u6b63\u300d\u57f7\u884c\u65b9\u5f0f\" class=\"wp-image-8338\" style=\"width:511px;height:288px\" width=\"511\" height=\"288\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/pro.jpg 539w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/pro-300x169.jpg 300w\" sizes=\"(max-width: 511px) 100vw, 511px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<p>\u6bcf\u500b\u8a13\u7df4\u6cd5\u90fd\u6709\u5b83\u5b58\u5728\u7684\u610f\u7fa9\uff0c\u6b63\u78ba\u7684\u57f7\u884c\u80fd\u8b93\u4f60\u9032\u6b65\u66f4\u5feb\uff0c\u932f\u8aa4\u7684\u57f7\u884c\u537b\u6703\u5c0e\u81f4\u4f60\u4e00\u76f4\u5728\u539f\u5730\u6253\u8f49<\/p>\n\n\n\n<p>\u8981\u5982\u4f55\u66f4\u7cbe\u78ba\u3001\u66f4\u624e\u5be6\u7684\u57f7\u884c\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u5462\uff1f\u8b93\u6211\u5011\u4e00\u8d77\u4f86\u770b\u770b<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1_%E8%A8%98%E9%8C%84%E6%AF%8F%E4%B8%80%E6%AC%A1%E7%9A%84%E8%A8%93%E7%B7%B4%E5%85%A7%E5%AE%B9\"><\/span><strong>Step1. \u8a18\u9304\u6bcf\u4e00\u6b21\u7684\u8a13\u7df4\u5167\u5bb9<\/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\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/record.jpg\" alt=\"\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u300c\u771f\u6b63\u300d\u57f7\u884c\u65b9\u5f0f - 1\" class=\"wp-image-8339\" style=\"width:419px;height:279px\" width=\"419\" height=\"279\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/record.jpg 441w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/record-300x200.jpg 300w\" sizes=\"(max-width: 419px) 100vw, 419px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5373\u4fbf\u4f60\u4e0d\u60f3\u62ff\u8457\u4e00\u672c\u7b46\u8a18\u672c\u8ddf\u7b46\u5230\u5065\u8eab\u623f\u4e5f\u6c92\u95dc\u4fc2\uff0c\u76f8\u4fe1\u73fe\u5728\u4eba\u624b\u4e00\u6a5f\u7684\u6642\u4ee3\u4e0b\uff0c\u624b\u6a5f\u6703\u662f\u4f60\u7684\u597d\u5e6b\u624b<\/p>\n\n\n\n<p>\u5c07\u6bcf\u6b21\u4f60\u7684\u8a13\u7df4\u5167\u5bb9\uff0c\u5c24\u5176\u662f\u6b63\u5f0f\u7d44\u7684\uff1a<strong>\u7d44\u6578<\/strong>\u3001<strong>\u6b21\u6578<\/strong>\u3001<strong>\u7d44\u9593\u4f11\u606f<\/strong>\u3001<strong>\u8a13\u7df4\u52d5\u4f5c<\/strong>\u3001<strong>\u4f7f\u7528\u5668\u6750<\/strong>&#8230; \u8a18\u9304\u4e0b\u4f86<\/p>\n\n\n\n<p>\u4e0b\u6b21\u8a13\u7df4\u6642\uff0c\u5c31\u53ef\u4ee5\u76f4\u63a5\u62ff\u51fa\u4f86\u505a\u5c0d\u6bd4\uff0c\u78ba\u8a8d\u81ea\u5df1\u662f\u5426\u6bcf\u4e00\u6b21\u771f\u7684\u90fd\u6709\u9032\u6b65\uff0c\u9084\u662f\u53ea\u662f\u55ae\u7d14\u7684\u7d44\u9593\u4f11\u606f\u8b8a\u9577\u800c\u5df2<\/p>\n\n\n\n<p>\u5f88\u591a\u6642\u5019\uff0c\u7df4\u9019\u9ebc\u4e45\u6c92\u9032\u6b65\u7684\u539f\u56e0\uff0c\u5f88\u6709\u53ef\u80fd\u5c31\u662f\u56e0\u70ba\u6bcf\u6b21\u8a13\u7df4\uff0c\u4f60\u90fd\u53ea\u9760\u8a18\u61b6\u53bb\u6293\u91cd\u91cf\u3001\u7d44\u6578\u3001\u6b21\u6578&#8230; \u4f46\u8a18\u61b6\u529b\u662f\u6703\u6de1\u53bb\u7684<\/p>\n\n\n\n<p>\u3000  \u3000\u3000\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=\"mK0B4hV0u6\"><a href=\"https:\/\/physicfit.com\/training-intensity\/\">\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<\/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\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 &#8212; PHYSICFIT\" src=\"https:\/\/physicfit.com\/training-intensity\/embed\/#?secret=mK0B4hV0u6\" data-secret=\"mK0B4hV0u6\" 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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2_%E4%B8%80%E6%AC%A1%E5%8F%AA%E8%AE%8A%E5%8B%95%E4%B8%80%E5%80%8B%E9%A0%85%E7%9B%AE\"><\/span><strong>Step2. \u4e00\u6b21\u53ea\u8b8a\u52d5\u4e00\u500b\u9805\u76ee<\/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\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u9805\u76ee.jpg\" alt=\" \u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u300c\u771f\u6b63\u300d\u57f7\u884c\u65b9\u5f0f - 2\" class=\"wp-image-8340\" style=\"width:270px;height:270px\" width=\"270\" height=\"270\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u9805\u76ee.jpg 287w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/\u9805\u76ee-150x150.jpg 150w\" sizes=\"(max-width: 270px) 100vw, 270px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u73fe\u5728\u4f60\u77e5\u9053\u589e\u52a0\u7d44\u6578\u3001\u589e\u52a0\u6b21\u6578\u3001\u7e2e\u77ed\u7d44\u9593\u4f11\u606f&#8230; \u90fd\u662f\u4e00\u7a2e\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u65b9\u6cd5\uff0c\u4f46\u4e00\u6b21\u6700\u597d\u9084\u662f\u6311\u9078\u4e00\u500b\u9805\u76ee\u505a\u8b8a\u52d5\u5c31\u597d<\/p>\n\n\n\n<p>\u6709\u4e9b\u4eba\u6703\u56e0\u70ba\u904e\u65bc\u60f3\u8ffd\u6c42\u9032\u6b65\uff0c\u4e0d\u53ea\u589e\u52a0\u6bcf\u4e00\u7d44\u7684\u6b21\u6578\uff0c\u9084\u5f9e\u539f\u672c\u76844\u7d44\u589e\u52a0\u52306\u7d44\uff0c\u6545\u610f\u62c9\u9577\u96e2\u5fc3\u6642\u9593&#8230; \u6700\u5f8c\u5c0e\u81f4 &#8211; <strong>\u904e\u5ea6\u8a13\u7df4<\/strong><\/p>\n\n\n\n<p>\u5065\u8eab\u4e26\u6c92\u6709\u9019\u9ebc\u53ef\u6015\uff0c\u4e00\u6b21\u8b8a\u52d5\u4e00\u500b\u9805\u76ee\uff0c\u4e26\u8a18\u9304\u4e0b\u4f86\uff0c\u4f60\u624d\u80fd\u771f\u6b63\u4e86\u89e3\u81ea\u5df1\u7684\u8eab\u9ad4\uff0c\u662f\u5426\u6709\u5728\u9032\u6b65\uff0c\u4ee5\u53ca\u54ea\u4e00\u7a2e\u65b9\u5f0f\u6700\u9069\u5408\u4f60<\/p>\n\n\n\n<p>\u5c31\u50cf\u5be6\u9a57\u88e1\u7684\u5be6\u9a57\u7d44\u3001\u5c0d\u7167\u7d44\uff0c\u4f60\u7684\u5be6\u9a57\u7d44\u6c38\u9060\u53ea\u80fd\u6709\u4e00\u500b\uff0c\u9019\u6a23\u624d\u6709\u5c0d\u7167\u6bd4\u8f03\u7684\u57fa\u6e96\u9ede\uff0c\u5426\u5247\u4f60\u53ea\u6703\u8d8a\u4f86\u8d8a\u6df7\u4e82\u800c\u5df2<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step3_%E5%85%88%E7%A2%BA%E8%AA%8D%E8%87%AA%E5%B7%B1%E7%9A%84%E5%8B%95%E4%BD%9C%E5%93%81%E8%B3%AA%EF%BC%8C%E5%86%8D%E5%A2%9E%E5%8A%A0%E9%87%8D%E9%87%8F\"><\/span><strong>Step3. \u5148\u78ba\u8a8d\u81ea\u5df1\u7684\u52d5\u4f5c\u54c1\u8cea\uff0c\u518d\u589e\u52a0\u91cd\u91cf<\/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\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/qua.jpg\" alt=\"\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u300c\u771f\u6b63\u300d\u57f7\u884c\u65b9\u5f0f - 3\" class=\"wp-image-8341\" style=\"width:496px;height:277px\" width=\"496\" height=\"277\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/qua.jpg 537w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/qua-300x168.jpg 300w\" sizes=\"(max-width: 496px) 100vw, 496px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u5065\u8eab\u6700\u5927\u7684\u6575\u4eba\u5c31\u662f\u300c<strong>\u81ea\u5c0a\u5fc3\u4f5c\u795f<\/strong>\u300d\uff0c\u4e5f\u8a31\u662f\u540c\u4f34\u5728\u65c1\u908a\u3001\u5973\u670b\u53cb\u5728\u65c1\u908a&#8230; \u7a2e\u7a2e\u539f\u56e0\u5c0e\u81f4\u4f60\u60f3\u8981\u7a81\u7834\u6975\u9650\u91cd\u91cf<\/p>\n\n\n\n<p>\u4f46\u4eba\u9ad4\u81ea\u7136\u7684\u9032\u6b65\u4e0b\uff0c<strong>\u901f\u5ea6\u4e26\u4e0d\u5982\u4f60\u60f3\u50cf\u4e2d\u7684\u5feb<\/strong>\uff0c\u808c\u8089\u3001\u9aa8\u9abc\u3001\u795e\u7d93\u90fd\u9700\u8981\u9069\u61c9\u6642\u9593\uff0c\u760b\u72c2\u7684\u52a0\u91cd\uff0c\u6700\u7d42\u5c0e\u81f4\u90fd\u5c07\u6703\u662f\u4ee3\u511f\u8a13\u7df4<\/p>\n\n\n\n<p>\u4eca\u5929\u4f60\u9078\u64c7\u4e86\u96d5\u5851\u81ea\u5df1\u7684\u8eab\u9ad4\uff0c\u60f3\u8981\u80f8\u808c\u66f4\u98fd\u6eff\u3001\u80a9\u8180\u66f4\u5927\uff0c\u90a3\u9ebc\u8a13\u7df4\u6642\u5c31\u61c9\u8a72\u597d\u597d\u5c08\u6ce8\u5728\u9019\u4e9b\u808c\u7fa4\u7684\u767c\u529b<\/p>\n\n\n\n<p>\u5982\u679c\u4f60\u660e\u986f\u611f\u53d7\u5230\u5728\u9019\u500b\u91cd\u91cf\u4e0b\uff0c\u672c\u4f86\u61c9\u8a72\u6709\u611f\u89ba\u7684\u80cc\uff0c\u5168\u90e8\u90fd\u8dd1\u5230\u624b\u3001\u80a9\u8180\u53bb\uff0c\u751a\u81f3\u8eab\u9ad4\u9084\u6709\u9ede\u4e0d\u8212\u670d\uff0c\u90a3\u9ebc\u9019\u500b\u91cd\u91cf\u5f88\u660e\u986f\u4e0d\u9069\u5408\u4f60<\/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\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/focus.jpg\" alt=\"\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u300c\u771f\u6b63\u300d\u57f7\u884c\u65b9\u5f0f\" class=\"wp-image-8342\" style=\"width:463px;height:289px\" width=\"463\" height=\"289\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/focus.jpg 480w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/focus-300x188.jpg 300w\" sizes=\"(max-width: 463px) 100vw, 463px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u82e5\u4ee5\u808c\u80a5\u5927\u3001\u5065\u7f8e\u5f0f\u8a13\u7df4\u4f86\u770b\u7684\u8a71\uff0c\u6211\u7684\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u65b9\u5f0f\u6703\u5982\u4e0b\uff1a<\/p>\n\n\n\n<ul>\n<li>\u78ba\u5b9a\u9019\u500b\u91cd\u91cf\u6211\u80fd\u7a69\u7a69\u7684\u505a\u6eff10\u4e0b<\/li>\n\n\n\n<li>\u4e14\u5df2\u7d93\u7d93\u904e2\uff5e3\u6b21\u91cd\u8907\u540c\u6a23\u8a13\u7df4\u5167\u5bb9\u78ba\u8a8d\u4e0b<\/li>\n\n\n\n<li>\u6211\u624d\u6703\u518d\u5f80\u4e0a\u589e\u52a0\uff0c\u4e00\u6b212.5\uff5e5\u516c\u65a4\u7684\u91cd\u91cf<\/li>\n<\/ul>\n\n\n\n<p>\u4e0a\u8ff0\u57f7\u884c\u65b9\u5f0f\u90fd\u662f\u6709\u7d00\u9304\u7684\uff01\u800c\u975e\u7528\u8a18\u61b6\u53bb\u62fc\u6e4a\uff0c\u4f60\u6703\u767c\u73fe\uff0c\u540c\u6a23\u8a13\u7df4\u5167\u5bb9\u4e0b\uff0c\u5149\u662f\u8981\u589e\u52a0\u91cd\u91cf\uff0c\u5c31\u4e0d\u6703\u662f\u500b\u7206\u767c\u6027\u7684\u6210\u9577<\/p>\n\n\n\n<p>\u9019\u6a23\u7684\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u57f7\u884c\u65b9\u6cd5\uff0c\u4e0d\u53ea\u80fd\u8b93\u4f60\u514d\u65bc\u4ee3\u511f\uff0c\u9084\u80fd\u8b93\u4f60\u7684\u9aa8\u9abc\u3001\u795e\u7d93\u6210\u9577\u6709\u6642\u9593\u6162\u6162\u8ddf\u4e0a\u808c\u8089<\/p>\n\n\n\n<p>\u5c0d\u6211\u4f86\u8aaa\uff0c\u9019\u624d\u662f\u5065\u8eab\u7684\u9577\u4e45\u4e4b\u9053\uff0c\u4e14\u80fd\u8b93\u4f60\u6700\u7a69\u3001\u6700\u9806\u5229\u7684\u5065\u8eab\u9032\u6b65\u65b9\u5f0f<\/p>\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=\"%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\" src=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/sum.jpg\" alt=\"\u6f38\u9032\u8d85\u8ca0\u8377 - \u7e3d\u7d50\" class=\"wp-image-8343\" style=\"width:315px;height:251px\" width=\"315\" height=\"251\" srcset=\"https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/sum.jpg 383w, https:\/\/physicfit.com\/wp-content\/uploads\/2023\/09\/sum-300x239.jpg 300w\" sizes=\"(max-width: 315px) 100vw, 315px\" \/><\/figure>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u8a31\u591a\u4eba\u5c0d\u65bc\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u4e00\u76f4\u6709\u500b\u8ff7\u601d\uff0c\u7e3d\u89ba\u5f97\u6bcf\u6b21\u628a\u81ea\u5df1\u7528\u76e1\u6240\u6709\u65b9\u6cd5\u69a8\u4e7e\uff0c\u5c31\u662f\u6700\u597d\u7684\u65b9\u5f0f<\/p>\n\n\n\n<p>\u7b49\u5230\u4e0b\u6b21\u8a13\u7df4\u6642\uff0c\u518d\u7528\u6bd4\u4e0a\u6b21\u66f4\u96e3\u7684\u65b9\u5f0f\u4f86\u69a8\u4e7e\u81ea\u5df1\uff0c\u4e0d\u904e\u6700\u7d42\u5c0e\u81f4\u7684\u7d50\u679c\u901a\u5e38\u90fd\u662f\u53d7\u50b7\u3001\u904e\u5ea6\u8a13\u7df4<\/p>\n\n\n\n<p>\u5176\u5be6\u300c\u6f38\u9032\u5f0f\u300d\u8d85\u8ca0\u8377\uff0c\u662f\u4e00\u4ef6\u4e0d\u65b7\u91cd\u8907\u78e8\u7df4\uff0c\u7a69\u624e\u7a69\u6253\u7684\u9032\u6b65\u65b9\u5f0f\uff0c\u9032\u6b65\u65b9\u6cd5\u4e26\u4e0d\u9700\u8981\u8907\u96dc\uff0c\u4e00\u6b21\u53ea\u8abf\u6574\u4e00\u500b\u9805\u76ee<\/p>\n\n\n\n<p>\u82e5\u80fd\u638c\u63e1\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u9019\u7a2e\u5065\u8eab\u65b9\u5f0f\u7684\u7cbe\u96a8\uff0c\u4e26\u78ba\u5be6\u8a18\u9304\uff0c\u5b83\u5c07\u6703\u662f\u966a\u4f34\u4f60\u4e00\u751f\u7684\u5065\u8eab\u5927\u79d8\u5bf6\uff01<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<p>\u3000<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%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 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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n\n\n\n<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>\n<\/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>\n<li><a href=\"https:\/\/physicfit.com\/squat-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u6df1\u8e72\u5168\u653b\u7565\u3011\uff19\u5927\u79d8\u8a23\u6559\u4f60\u300e\u5f92\u624b\u2192\u80cc\u69d3\u300f\u4e00\u6b21\u89e3\u6c7a\u6240\u6709\u6df1\u8e72\u59ff\u52e2\u554f\u984c\uff01<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/physicfit.com\/deadlift-training\/\" target=\"_blank\" rel=\"noreferrer 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