{"id":1132,"date":"2024-08-08T14:35:45","date_gmt":"2024-08-08T06:35:45","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/total-body-training-from-dumbbells-to-core\/"},"modified":"2024-08-08T14:35:45","modified_gmt":"2024-08-08T06:35:45","slug":"total-body-training-from-dumbbells-to-core","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/total-body-training-from-dumbbells-to-core\/","title":{"rendered":"\u5168\u8eab\u8a13\u7df4\uff1a\u5f9e\u555e\u9234\u5230\u6838\u5fc3\u7684\u5168\u9762\u63d0\u5347"},"content":{"rendered":"<p>\u5728\u73fe\u4eca\u5feb\u7bc0\u594f\u7684\u751f\u6d3b\u4e2d\uff0c\u9069\u5ea6\u7684\u904b\u52d5\u4e0d\u50c5\u80fd\u5e6b\u52a9\u6211\u5011\u4fdd\u6301\u826f\u597d\u7684\u8eab\u9ad4\u5065\u5eb7\uff0c\u9084\u80fd\u6539\u5584\u5fc3\u7406\u72c0\u614b\u3002\u800c\u5168\u8eab\u8a13\u7df4\uff08Full Body Training\uff09\u4f5c\u70ba\u4e00\u7a2e\u9ad8\u6548\u7684\u5065\u8eab\u65b9\u5f0f\uff0c\u900f\u904e\u4e00\u7cfb\u5217\u91dd\u5c0d\u591a\u500b\u4e3b\u8981\u808c\u8089\u7fa4\u7684\u904b\u52d5\uff0c\u9010\u6f38\u53d7\u5230\u5065\u8eab\u611b\u597d\u8005\u7684\u9752\u775e\u3002\u672c\u6587\u5c07\u4ecb\u7d39\u5168\u8eab\u8a13\u7df4\u7684\u57fa\u672c\u6982\u5ff5\u3001\u8a13\u7df4\u8ab2\u8868\u53ca\u5404\u7a2e\u5168\u8eab\u904b\u52d5\u52d5\u4f5c\uff0c\u5e6b\u52a9\u60a8\u5728\u5bb6\u4e2d\u6709\u6548\u5730\u935b\u934a\u5168\u8eab\u808c\u7fa4\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><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><\/span><\/a><\/span><\/div>\n<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:\/\/choozseo.com\/blog\/sport\/total-body-training-from-dumbbells-to-core\/#%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4%E7%9A%84%E5%A5%BD%E8%99%95\" >\u5168\u8eab\u8a13\u7df4\u7684\u597d\u8655<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/total-body-training-from-dumbbells-to-core\/#%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4%E8%AA%B2%E8%A1%A8%E7%AF%84%E4%BE%8B\" >\u5168\u8eab\u8a13\u7df4\u8ab2\u8868\u7bc4\u4f8b<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/total-body-training-from-dumbbells-to-core\/#%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E4%BB%8B%E7%B4%B9\" >\u8a13\u7df4\u52d5\u4f5c\u4ecb\u7d39<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/total-body-training-from-dumbbells-to-core\/#%E8%A8%93%E7%B7%B4%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\" >\u8a13\u7df4\u6ce8\u610f\u4e8b\u9805<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/total-body-training-from-dumbbells-to-core\/#%E7%B5%90%E5%90%88%E6%A0%B8%E5%BF%83%E5%8A%9B%E9%87%8F%E7%9A%84%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4\" >\u7d50\u5408\u6838\u5fc3\u529b\u91cf\u7684\u5168\u8eab\u8a13\u7df4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/total-body-training-from-dumbbells-to-core\/#%E7%B5%90%E8%AA%9E\" >\u7d50\u8a9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/total-body-training-from-dumbbells-to-core\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4%E7%9A%84%E5%A5%BD%E8%99%95\"><\/span>\u5168\u8eab\u8a13\u7df4\u7684\u597d\u8655<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u6df1\u5165\u5168\u8eab\u8a13\u7df4\u4e4b\u524d\uff0c\u6211\u5011\u9996\u5148\u4f86\u770b\u770b\u5176\u512a\u9ede<\/p>\n<ol>\n<li>\n<p><strong>\u63d0\u9ad8\u904b\u52d5\u6548\u7387<\/strong>\uff1a\u5168\u8eab\u8a13\u7df4\u901a\u5e38\u5305\u542b\u591a\u95dc\u7bc0\u52d5\u4f5c\uff0c\u53ef\u4ee5\u4e00\u6b21\u6027\u935b\u7149\u5230\u591a\u500b\u808c\u8089\u7fa4\uff0c\u4f8b\u5982\u81e5\u63a8\u53ef\u4ee5\u5065\u934a\u80f8\u90e8\u3001\u4e09\u982d\u808c\u53ca\u80a9\u8180\uff0c\u9019\u6a23\u4e0d\u50c5\u7bc0\u7701\u6642\u9593\uff0c\u9084\u80fd\u63d0\u9ad8\u904b\u52d5\u6548\u7387\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u589e\u52a0\u808c\u8089\u8010\u529b\u548c\u529b\u91cf<\/strong>\uff1a\u900f\u904e\u591a\u6a23\u5316\u7684\u52d5\u4f5c\uff0c\u60a8\u7684\u808c\u8089\u8010\u529b\u548c\u529b\u91cf\u6703\u6709\u8457\u660e\u986f\u7684\u63d0\u5347\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u6fc0\u767c\u4ee3\u8b1d<\/strong>\uff1a\u5168\u8eab\u8a13\u7df4\u80fd\u6709\u6548\u6d88\u8017\u5361\u8def\u91cc\uff0c\u56e0\u6b64\u6709\u52a9\u65bc\u6e1b\u8102\u548c\u5851\u9020\u9ad4\u578b\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u9810\u9632\u904b\u52d5\u50b7\u5bb3<\/strong>\uff1a\u5f37\u5316\u5168\u8eab\u808c\u7fa4\u80fd\u6539\u5584\u8eab\u9ad4\u7a69\u5b9a\u6027\u53ca\u5e73\u8861\uff0c\u9032\u800c\u6e1b\u5c11\u904b\u52d5\u6642\u7684\u53d7\u50b7\u98a8\u96aa\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u4fc3\u9032\u8377\u723e\u8499\u5206\u6ccc<\/strong>\uff1a\u9ad8\u5f37\u5ea6\u7684\u5168\u8eab\u904b\u52d5\u80fd\u6fc0\u767c\u4eba\u9ad4\u91cb\u653e\u66f4\u591a\u7684\u751f\u9577\u6fc0\u7d20\uff0c\u9019\u5c0d\u65bc\u589e\u808c\u548c\u6062\u5fa9\u90fd\u5927\u6709\u52a9\u76ca\u3002<\/p>\n<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4%E8%AA%B2%E8%A1%A8%E7%AF%84%E4%BE%8B\"><\/span>\u5168\u8eab\u8a13\u7df4\u8ab2\u8868\u7bc4\u4f8b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u4ee5\u4e0b\u662f\u4e00\u500b\u7c21\u55ae\u7684\u5168\u8eab\u8a13\u7df4\u8ab2\u8868\uff0c\u9069\u5408\u521d\u5b78\u8005\u548c\u6709\u5065\u8eab\u57fa\u790e\u7684\u4eba\u4f7f\u7528\u3002\u5efa\u8b70\u4e00\u9031\u9032\u884c3\u6b21\u8a13\u7df4\uff0c\u6bcf\u6b21\u8a13\u7df4\u6642\u9577\u7d04\u70ba45\u5206\u9418\u81f31\u5c0f\u6642\u3002<\/p>\n<table>\n<thead>\n<tr>\n<th>\u8a13\u7df4\u52d5\u4f5c<\/th>\n<th>\u7d44\u6578<\/th>\n<th>\u6b21\u6578<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u9ad8\u8173\u676f\u6df1\u8e72<\/td>\n<td>3<\/td>\n<td>10-12\u6b21<\/td>\n<\/tr>\n<tr>\n<td>\u4f0f\u5730\u633a\u8eab<\/td>\n<td>3<\/td>\n<td>8-10\u6b21<\/td>\n<\/tr>\n<tr>\n<td>\u767b\u5c71\u5f0f<\/td>\n<td>3<\/td>\n<td>15\u6b21\uff08\u6bcf\u817f\uff09<\/td>\n<\/tr>\n<tr>\n<td>\u5f13\u6b65\u8e72<\/td>\n<td>3<\/td>\n<td>10\u6b21\uff08\u6bcf\u817f\uff09<\/td>\n<\/tr>\n<tr>\n<td>\u68d2\u5f0f<\/td>\n<td>3<\/td>\n<td>30\u79d2<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E5%8B%95%E4%BD%9C%E4%BB%8B%E7%B4%B9\"><\/span>\u8a13\u7df4\u52d5\u4f5c\u4ecb\u7d39<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u8b93\u6211\u5011\u9010\u4e00\u4ecb\u7d39\u5728\u8a72\u8ab2\u8868\u4e2d\u5305\u542b\u7684\u5168\u8eab\u904b\u52d5\u52d5\u4f5c\uff1a<\/p>\n<ol>\n<li>\n<p><strong>\u9ad8\u8173\u676f\u6df1\u8e72<\/strong>\uff1a\u5c07\u555e\u9234\u6216\u91cd\u7269\u8a17\u65bc\u80f8\u524d\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\uff0c\u9032\u884c\u6df1\u8e72\u52d5\u4f5c\u3002\u6b64\u52d5\u4f5c\u4e0d\u50c5\u80fd\u935b\u934a\u817f\u90e8\u808c\u7fa4\uff0c\u9084\u80fd\u589e\u5f37\u6838\u5fc3\u529b\u91cf\uff0c\u5c24\u5176\u9069\u5408\u521d\u5b78\u8005\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u4f0f\u5730\u633a\u8eab<\/strong>\uff1a\u900f\u904e\u624b\u8098\u5f4e\u66f2\u6642\u964d\u4f4e\u8eab\u9ad4\uff0c\u7136\u5f8c\u5c07\u8eab\u9ad4\u63a8\u56de\u8d77\u59cb\u4f4d\u7f6e\u3002\u9019\u662f\u589e\u5f37\u4e0a\u534a\u8eab\u529b\u91cf\u7684\u7406\u60f3\u52d5\u4f5c\uff0c\u6d89\u53ca\u80f8\u90e8\u3001\u80a9\u8180\u53ca\u4e09\u982d\u808c\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u767b\u5c71\u5f0f<\/strong>\uff1a\u7ad9\u59ff\u958b\u59cb\uff0c\u7136\u5f8c\u5feb\u901f\u5c07\u819d\u84cb\u4ea4\u66ff\u62ac\u8d77\u81f3\u80f8\u524d\uff0c\u662f\u4e00\u500b\u597d\u7684\u5fc3\u80ba\u904b\u52d5\uff0c\u53ef\u4ee5\u5728\u77ed\u6642\u9593\u5167\u63d0\u5347\u5fc3\u81df\u901f\u7387\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u5f13\u6b65\u8e72<\/strong>\uff1a\u4e00\u8173\u5411\u524d\u5f13\u6b65\uff0c\u964d\u4f4e\u8eab\u9ad4\uff0c\u4fdd\u6301\u53e6\u4e00\u8173\u5728\u5f8c\uff0c\u7136\u5f8c\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002\u9019\u4e0d\u50c5\u91dd\u5c0d\u817f\u90e8\uff0c\u9084\u6709\u52a9\u65bc\u589e\u5f37\u6838\u5fc3\u7a69\u5b9a\u6027\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u68d2\u5f0f<\/strong>\uff1a\u9032\u884c\u6293\u5730\u7684\u68d2\u5f0f\u59ff\u52e2\uff0c\u4e0d\u50c5\u80fd\u589e\u5f37\u6838\u5fc3\u529b\u91cf\uff0c\u5c0d\u817f\u90e8\u8207\u80a9\u8180\u4e5f\u6709\u826f\u597d\u8a13\u7df4\u6548\u679c\u3002<\/p>\n<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E8%A8%93%E7%B7%B4%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\"><\/span>\u8a13\u7df4\u6ce8\u610f\u4e8b\u9805<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u5168\u8eab\u8a13\u7df4\u4e4b\u524d\uff0c\u9069\u7576\u7684\u71b1\u8eab\u81f3\u95dc\u91cd\u8981\u3002\u71b1\u8eab\u53ef\u4ee5\u78ba\u4fdd\u8eab\u9ad4\u808c\u8089\u5145\u5206\u6d3b\u52d5\uff0c\u6e1b\u5c11\u904b\u52d5\u640d\u50b7\u98a8\u96aa\u3002\u6b64\u5916\uff0c\u8a13\u7df4\u5f8c\u7684\u4f38\u5c55\u904b\u52d5\u4e5f\u5f88\u91cd\u8981\uff0c\u9019\u6709\u52a9\u65bc\u7de9\u89e3\u808c\u8089\u7dca\u7e43\uff0c\u4fc3\u9032\u6062\u5fa9\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E7%B5%90%E5%90%88%E6%A0%B8%E5%BF%83%E5%8A%9B%E9%87%8F%E7%9A%84%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4\"><\/span>\u7d50\u5408\u6838\u5fc3\u529b\u91cf\u7684\u5168\u8eab\u8a13\u7df4<span 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