{"id":1377,"date":"2024-08-28T09:27:52","date_gmt":"2024-08-28T01:27:52","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/"},"modified":"2024-08-28T09:27:52","modified_gmt":"2024-08-28T01:27:52","slug":"fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/","title":{"rendered":"\u5065\u8eab\u52d5\u4f5c\u5927\u5168\uff1a\u5f9e\u521d\u5b78\u8005\u5230\u9032\u968e\u8a13\u7df4\u7684\u5168\u9762\u6307\u5357"},"content":{"rendered":"<p>\u5728\u5065\u8eab\u7684\u65c5\u9014\u4e2d\uff0c\u521d\u5b78\u8005\u5e38\u5e38\u9762\u5c0d\u5927\u91cf\u7684\u8cc7\u8a0a\u8207\u6559\u7a0b\uff0c\u53ef\u80fd\u6703\u611f\u5230\u8ff7\u5931\u3002\u70ba\u4e86\u5e6b\u52a9\u4f60\u66f4\u6e05\u695a\u5730\u77ad\u89e3\u5065\u8eab\u7684\u4e16\u754c\uff0c\u9019\u7bc7\u6587\u7ae0\u5c07\u8a73\u7d30\u4ecb\u7d39\u5404\u7a2e\u5065\u8eab\u52d5\u4f5c\u3001\u5668\u6750\uff0c\u4ee5\u53ca\u6839\u64da\u4e0d\u540c\u7684\u5065\u8eab\u76ee\u6a19\uff08\u5982\u6e1b\u8102\u3001\u808c\u529b\u3001\u8010\u529b\u3001\u7206\u767c\u529b\u3001\u6d3b\u52d5\u5ea6\uff09\u63d0\u4f9b\u76f8\u61c9\u7684\u8a13\u7df4\u8a08\u5283\u548c\u9078\u55ae\u3002\u7121\u8ad6\u4f60\u662f\u5065\u8eab\u65b0\u624b\u9084\u662f\u6709\u7d93\u9a57\u7684\u904b\u52d5\u8005\uff0c\u9019\u88e1\u90fd\u6709\u9069\u5408\u4f60\u7684\u5167\u5bb9\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\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E5%81%A5%E8%BA%AB%E5%99%A8%E6%9D%90%E5%90%8D%E7%A8%B1%E4%BB%8B%E7%B4%B9\" >\u5065\u8eab\u5668\u6750\u540d\u7a31\u4ecb\u7d39<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E5%81%A5%E8%BA%AB%E6%88%BF%E5%99%A8%E6%9D%90%E5%A4%A7%E5%85%A8\" >\u5065\u8eab\u623f\u5668\u6750\u5927\u5168<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E5%81%A5%E8%BA%AB%E5%8B%95%E4%BD%9C%E5%90%8D%E7%A8%B1%E5%8F%8A%E5%9C%96%E8%A7%A3\" >\u5065\u8eab\u52d5\u4f5c\u540d\u7a31\u53ca\u5716\u89e3<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E5%88%9D%E9%9A%8E%E5%8B%95%E4%BD%9C\" >\u521d\u968e\u52d5\u4f5c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E4%B8%AD%E9%9A%8E%E5%8B%95%E4%BD%9C\" >\u4e2d\u968e\u52d5\u4f5c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E9%AB%98%E9%9A%8E%E5%8B%95%E4%BD%9C\" >\u9ad8\u968e\u52d5\u4f5c<\/a><\/li><\/ul><\/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\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E8%A8%88%E5%8A%83\" >\u5065\u8eab\u8a13\u7df4\u8a08\u5283<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E6%B8%9B%E8%84%82%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB\" >\u6e1b\u8102\u8a13\u7df4\u8a08\u756b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB\" >\u808c\u529b\u8a13\u7df4\u8a08\u756b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E8%80%90%E5%8A%9B%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB\" >\u8010\u529b\u8a13\u7df4\u8a08\u756b<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%E9%87%9D%E5%B0%8D%E7%89%B9%E5%AE%9A%E9%81%8B%E5%8B%95%E7%9A%84%E5%B0%88%E9%A0%85%E8%A8%93%E7%B7%B4%E8%AA%B2%E8%A1%A8\" >\u91dd\u5c0d\u7279\u5b9a\u904b\u52d5\u7684\u5c08\u9805\u8a13\u7df4\u8ab2\u8868<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%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-13\" href=\"https:\/\/choozseo.com\/blog\/sport\/fitness-moves-a-comprehensive-guide-from-beginner-to-advanced-training\/#%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%81%A5%E8%BA%AB%E5%99%A8%E6%9D%90%E5%90%8D%E7%A8%B1%E4%BB%8B%E7%B4%B9\"><\/span>\u5065\u8eab\u5668\u6750\u540d\u7a31\u4ecb\u7d39<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u5065\u8eab\u623f\u4e2d\uff0c\u6709\u8a31\u591a\u5668\u6750\u53ef\u4ee5\u5e6b\u52a9\u4f60\u9032\u884c\u5404\u7a2e\u8a13\u7df4\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u5e38\u898b\u7684\u5668\u6750\u53ca\u5176\u8a13\u7df4\u90e8\u4f4d\u4ecb\u7d39\uff1a<\/p>\n<ol>\n<li><strong>\u6df1\u8e72\u67b6<\/strong>\uff1a\u4e3b\u8981\u7528\u65bc\u9032\u884c\u6df1\u8e72\u8a13\u7df4\uff0c\u935b\u934a\u4e0b\u80a2\u808c\u8089\u3002<\/li>\n<li><strong>\u69d3\u9234<\/strong>\uff1a\u9069\u5408\u591a\u7a2e\u91cd\u8a13\u52d5\u4f5c\uff0c\u5982\u81e5\u63a8\u3001\u786c\u8209\u3001\u6df1\u8e72\u7b49\u3002<\/li>\n<li><strong>\u555e\u9234<\/strong>\uff1a\u9748\u6d3b\u6027\u9ad8\uff0c\u53ef\u7528\u65bc\u591a\u7a2e\u52d5\u4f5c\uff0c\u80fd\u6709\u6548\u935b\u934a\u5c0f\u808c\u7fa4\u3002<\/li>\n<li><strong>\u5212\u8239\u6a5f<\/strong>\uff1a\u4e3b\u8981\u9032\u884c\u6709\u6c27\u8a13\u7df4\uff0c\u540c\u6642\u935b\u934a\u80cc\u90e8\u808c\u7fa4\u3002<\/li>\n<li><strong>\u5065\u8eab\u8eca<\/strong>\uff1a\u6709\u6548\u7684\u6709\u6c27\u8a13\u7df4\u5668\u6750\uff0c\u80fd\u5f37\u5316\u4e0b\u80a2\u808c\u8089\u3002<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"%E5%81%A5%E8%BA%AB%E6%88%BF%E5%99%A8%E6%9D%90%E5%A4%A7%E5%85%A8\"><\/span>\u5065\u8eab\u623f\u5668\u6750\u5927\u5168<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<thead>\n<tr>\n<th>\u5668\u6750\u540d\u7a31<\/th>\n<th>\u4e3b\u8981\u529f\u80fd<\/th>\n<th>\u935b\u934a\u90e8\u4f4d<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u6df1\u8e72\u67b6<\/td>\n<td>\u6df1\u8e72\u8a13\u7df4<\/td>\n<td>\u5927\u817f\u3001\u81c0\u90e8<\/td>\n<\/tr>\n<tr>\n<td>\u69d3\u9234<\/td>\n<td>\u91cd\u529b\u8a13\u7df4<\/td>\n<td>\u80f8\u90e8\u3001\u80cc\u90e8\u3001\u80a9\u8180<\/td>\n<\/tr>\n<tr>\n<td>\u555e\u9234<\/td>\n<td>\u81ea\u7531\u91cd\u91cf\u8a13\u7df4<\/td>\n<td>\u4e0a\u80a2\u3001\u6838\u5fc3\u3001\u4e0b\u80a2<\/td>\n<\/tr>\n<tr>\n<td>\u5212\u8239\u6a5f<\/td>\n<td>\u6709\u6c27\u8a13\u7df4<\/td>\n<td>\u80cc\u90e8\u3001\u817f\u90e8\u3001\u5fc3\u80ba<\/td>\n<\/tr>\n<tr>\n<td>\u5065\u8eab\u8eca<\/td>\n<td>\u6709\u6c27\u8a13\u7df4<\/td>\n<td>\u817f\u90e8\u3001\u5fc3\u80ba<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u900f\u904e\u4ee5\u4e0a\u8868\u683c\uff0c\u4f60\u53ef\u4ee5\u8f15\u9b06\u77ad\u89e3\u5404\u500b\u5668\u6750\u7684\u57fa\u672c\u529f\u80fd\u8207\u935b\u934a\u90e8\u4f4d\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%81%A5%E8%BA%AB%E5%8B%95%E4%BD%9C%E5%90%8D%E7%A8%B1%E5%8F%8A%E5%9C%96%E8%A7%A3\"><\/span>\u5065\u8eab\u52d5\u4f5c\u540d\u7a31\u53ca\u5716\u89e3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E5%88%9D%E9%9A%8E%E5%8B%95%E4%BD%9C\"><\/span>\u521d\u968e\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u6df1\u8e72\uff08Squat\uff09<\/strong><br \/>\n<strong>\u6b65\u9a5f<\/strong>\uff1a<\/p>\n<ol>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u8173\u8dbe\u5fae\u5fae\u6307\u5411\u5169\u5074\u3002<\/li>\n<li>\u5f4e\u66f2\u819d\u84cb\uff0c\u81c0\u90e8\u5411\u5f8c\u5750\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\u3002<\/li>\n<li>\u4e0b\u964d\u81f3\u5927\u817f\u8207\u5730\u9762\u5e73\u884c\uff0c\u7136\u5f8c\u7ad9\u56de\u8d77\u59cb\u4f4d\u7f6e\u3002<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" alt=\"\u6df1\u8e72\u5716\u89e3\" data-src=\"https:\/\/i0.wp.com\/example.com\/squat.jpg?ssl=1\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/> \uff08\u8acb\u4f7f\u7528\u5408\u9069\u7684\u5f71\u8c61\u53c3\u8003\uff09<\/p>\n<ol>\n<li><strong>\u4f0f\u5730\u633a\u8eab\uff08Push-up\uff09<\/strong><br \/>\n<strong>\u6b65\u9a5f<\/strong>\uff1a<\/p>\n<ol>\n<li>\u96d9\u624b\u638c\u5fc3\u5411\u4e0b\u653e\u5728\u5730\u9762\uff0c\u8207\u80a9\u540c\u5bec\u3002<\/li>\n<li>\u8eab\u9ad4\u76f4\u7dda\uff0c\u5f9e\u982d\u5230\u8173\u6210\u4e00\u76f4\u7dda\u3002<\/li>\n<li>\u5f4e\u66f2\u624b\u8098\u4e0b\u964d\u8eab\u9ad4\uff0c\u76f4\u5230\u80f8\u90e8\u63a5\u8fd1\u5730\u9762\uff0c\u518d\u63a8\u56de\u8d77\u59cb\u4f4d\u7f6e\u3002<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" alt=\"\u4f0f\u5730\u633a\u8eab\u5716\u89e3\" data-src=\"https:\/\/i0.wp.com\/example.com\/pushup.jpg?ssl=1\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E4%B8%AD%E9%9A%8E%E5%8B%95%E4%BD%9C\"><\/span>\u4e2d\u968e\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u5f15\u9ad4\u5411\u4e0a\uff08Pull-up\uff09<\/strong><br \/>\n<strong>\u6b65\u9a5f<\/strong>\uff1a<\/p>\n<ol>\n<li>\u96d9\u624b\u63e1\u4f4f\u5f15\u9ad4\u5411\u4e0a\u687f\uff0c\u638c\u5fc3\u5411\u5916\u3002<\/li>\n<li>\u7528\u529b\u62c9\u52d5\u8eab\u9ad4\uff0c\u76f4\u5230\u4e0b\u5df4\u8d85\u904e\u687f\u5b50\uff0c\u518d\u6162\u6162\u4e0b\u964d\u81f3\u8d77\u59cb\u4f4d\u7f6e\u3002<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" alt=\"\u5f15\u9ad4\u5411\u4e0a\u5716\u89e3\" data-src=\"https:\/\/i0.wp.com\/example.com\/pullup.jpg?ssl=1\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/p>\n<ol>\n<li><strong>\u786c\u8209\uff08Deadlift\uff09<\/strong><br \/>\n<strong>\u6b65\u9a5f<\/strong>\uff1a<\/p>\n<ol>\n<li>\u96d9\u8173\u7ad9\u5728\u69d3\u9234\u4e0a\uff0c\u8207\u80a9\u540c\u5bec\uff0c\u819d\u84cb\u5fae\u5f4e\u3002<\/li>\n<li>\u5f4e\u66f2\u8170\u90e8\uff0c\u96d9\u624b\u63e1\u4f4f\u69d3\u9234\u3002<\/li>\n<li>\u7528\u817f\u90e8\u529b\u91cf\u7ad9\u8d77\uff0c\u540c\u6642\u4fdd\u6301\u80cc\u90e8\u76f4\u7acb\uff0c\u7136\u5f8c\u6162\u6162\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" alt=\"\u786c\u8209\u5716\u89e3\" data-src=\"https:\/\/i0.wp.com\/example.com\/deadlift.jpg?ssl=1\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E9%AB%98%E9%9A%8E%E5%8B%95%E4%BD%9C\"><\/span>\u9ad8\u968e\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u5e73\u677f\u69d3\u9234\u81e5\u63a8<\/strong><br \/>\n<strong>\u6b65\u9a5f<\/strong>\uff1a<\/p>\n<ol>\n<li>\u8eba\u5728\u5e73\u677f\u4e0a\uff0c\u96d9\u624b\u63e1\u4f4f\u69d3\u9234\uff0c\u8207\u80a9\u540c\u5bec\u3002<\/li>\n<li>\u964d\u4f4e\u69d3\u9234\u81f3\u80f8\u90e8\uff0c\u4e00\u5b9a\u8981\u63a7\u5236\u597d\u901f\u5ea6\u3002<\/li>\n<li>\u5c07\u69d3\u9234\u63a8\u56de\u8d77\u59cb\u4f4d\u7f6e\u3002<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" alt=\"\u81e5\u63a8\u5716\u89e3\" data-src=\"https:\/\/i0.wp.com\/example.com\/benchpress.jpg?ssl=1\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/p>\n<ol>\n<li><strong>\u80a9\u4e0a\u63a8\u8209\uff08Shoulder Press\uff09<\/strong><br \/>\n<strong>\u6b65\u9a5f<\/strong>\uff1a<\/p>\n<ol>\n<li>\u5750\u5728\u51f3\u5b50\u4e0a\uff0c\u96d9\u624b\u63e1\u4f4f\u555e\u9234\u6216\u69d3\u9234\uff0c\u653e\u5728\u80a9\u8180\u4e0a\u3002<\/li>\n<li>\u5c07\u555e\u9234\u6216\u69d3\u9234\u5411\u4e0a\u63a8\uff0c\u76f4\u5230\u624b\u81c2\u4f38\u76f4\u3002<\/li>\n<li>\u6162\u6162\u964d\u4f4e\u8ff4\u5230\u80a9\u8180\u4e0a\u3002<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" alt=\"\u80a9\u4e0a\u63a8\u8209\u5716\u89e3\" data-src=\"https:\/\/i0.wp.com\/example.com\/shoulderpress.jpg?ssl=1\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%81%A5%E8%BA%AB%E8%A8%93%E7%B7%B4%E8%A8%88%E5%8A%83\"><\/span>\u5065\u8eab\u8a13\u7df4\u8a08\u5283<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u6839\u64da\u4e0d\u540c\u7684\u5065\u8eab\u76ee\u6a19\uff0c\u6211\u5011\u63d0\u4f9b\u4e0d\u540c\u7684\u8a13\u7df4\u8a08\u5283\uff1a<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E6%B8%9B%E8%84%82%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB\"><\/span>\u6e1b\u8102\u8a13\u7df4\u8a08\u756b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>\u983b\u7387<\/strong>\uff1a\u6bcf\u90314-5\u6b21<\/li>\n<li><strong>\u6642\u9593<\/strong>\uff1a\u6bcf\u6b2145-60\u5206\u9418<\/li>\n<li><strong>\u5167\u5bb9<\/strong>\uff1a<\/li>\n<li>\u6709\u6c27\u904b\u52d5\uff08\u5982\u8dd1\u6b65\u3001\u6e38\u6cf3\uff0930\u5206\u9418<\/li>\n<li>\u91cd\u8a13\uff08\u5168\u8eab\u6027\u52d5\u4f5c\uff0c\u5305\u62ec\u5f92\u624b\u904b\u52d5\u53ca\u81ea\u7531\u91cd\u91cf\uff0930\u5206\u9418<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB\"><\/span>\u808c\u529b\u8a13\u7df4\u8a08\u756b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>\u983b\u7387<\/strong>\uff1a\u6bcf\u90313\u6b21<\/li>\n<li><strong>\u6642\u9593<\/strong>\uff1a\u6bcf\u6b2160\u5206\u9418<\/li>\n<li><strong>\u5167\u5bb9<\/strong>\uff1a<\/li>\n<li>\u91cd\u91cf\u8a13\u7df4\uff08\u5927\u808c\u7fa4\uff09\uff1a\u6df1\u8e72\u3001\u81e5\u63a8\u3001\u786c\u8209\uff083\u7d44 x 8-12\u6b21\uff09<\/li>\n<li>\u6838\u5fc3\u8a13\u7df4\uff08\u5982\u5e73\u677f\u652f\u6490\uff09<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E8%80%90%E5%8A%9B%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB\"><\/span>\u8010\u529b\u8a13\u7df4\u8a08\u756b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>\u983b\u7387<\/strong>\uff1a\u6bcf\u90315\u6b21<\/li>\n<li><strong>\u6642\u9593<\/strong>\uff1a\u6bcf\u6b2130-45\u5206\u9418<\/li>\n<li><strong>\u5167\u5bb9<\/strong>\uff1a<\/li>\n<li>\u6709\u6c27\u8a13\u7df4\uff08\u5982\u6162\u8dd1\u3001\u6e38\u6cf3\u3001\u9a0e\u8eca\uff09<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E9%87%9D%E5%B0%8D%E7%89%B9%E5%AE%9A%E9%81%8B%E5%8B%95%E7%9A%84%E5%B0%88%E9%A0%85%E8%A8%93%E7%B7%B4%E8%AA%B2%E8%A1%A8\"><\/span>\u91dd\u5c0d\u7279\u5b9a\u904b\u52d5\u7684\u5c08\u9805\u8a13\u7df4\u8ab2\u8868<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>\u68d2\u7403<\/strong>\uff1a\u91cd\u9ede\u63d0\u5347\u624b\u81c2\u529b\u91cf\u8207\u4e0b\u80a2\u7206\u767c\u529b\u3002<\/li>\n<li><strong>\u7c43\u7403<\/strong>\uff1a\u91cd\u9ede\u63d0\u9ad8\u8010\u529b\u8207\u4e0a\u4e0b\u80a2\u7684\u529b\u91cf\u3002<\/li>\n<li><strong>\u62f3\u64ca<\/strong>\uff1a\u91cd\u9ede\u63d0\u5347\u6838\u5fc3\u7a69\u5b9a\u6027\u53ca\u7206\u767c\u529b\u3002<\/li>\n<\/ul>\n<p>\u9019\u4e9b\u5c08\u9805\u8a13\u7df4\u7684\u5177\u9ad4\u5167\u5bb9\u53ef\u4ee5\u6839\u64da\u9078\u624b\u7684\u9700\u6c42\u9032\u4e00\u6b65\u8abf\u6574\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AA%9E\"><\/span>\u7d50\u8a9e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5065\u8eab\u662f\u4e00\u6bb5\u6109\u5feb\u800c\u5bcc\u6709\u6311\u6230\u6027\u7684\u65c5\u7a0b\uff0c\u9078\u64c7\u5408\u9069\u81ea\u5df1\u7684\u5668\u6750\u548c\u52d5\u4f5c\uff0c\u4e26\u5236\u5b9a\u79d1\u5b78\u7684\u8a13\u7df4\u8a08\u5283\uff0c\u5c07\u6709\u52a9\u65bc\u4f60\u9054\u6210\u5065\u8eab\u76ee\u6a19\u3002\u5e0c\u671b\u9019\u7bc7\u6587\u7ae0\u80fd\u70ba\u4f60\u7684\u5065\u8eab\u4e4b\u8def\u63d0\u4f9b\u5e6b\u52a9\uff0c\u8b93\u4f60\u5728\u5065\u8eab\u7684\u4e16\u754c\u88e1\u8d8a\u4f86\u8d8a\u8fd1\u81ea\u5df1\u7684\u7406\u60f3\u8eab\u578b\uff01\u7121\u8ad6\u4f60\u662f\u521d\u5b78\u8005\u9084\u662f\u9032\u968e\u8005\uff0c\u59cb\u7d42\u4fdd\u6301\u5c0d\u904b\u52d5\u7684\u71b1\u60c5\u662f\u6700\u91cd\u8981\u7684\uff01<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span>\u5e38\u898b\u554f\u984c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>\n<p>\u5565\u662f\u6df1\u8e72\u67b6\uff0c\u4e3b\u8981\u7528\u9014\u662f\u4ec0\u9ebc\uff1f<br \/>\nA\uff1a\u6df1\u8e72\u67b6\u4e3b\u8981\u7528\u65bc\u9032\u884c\u6df1\u8e72\u8a13\u7df4\uff0c\u80fd\u5920\u6709\u6548\u935b\u934a\u4e0b\u80a2\u808c\u8089\u3002<\/p>\n<\/li>\n<li>\n<p>\u555e\u9234\u7684\u7279\u9ede\u662f\u4ec0\u9ebc\uff0c\u5b83\u53ef\u4ee5\u7528\u4f86\u8a13\u7df4\u54ea\u4e9b\u90e8\u4f4d\uff1f<br \/>\nA\uff1a\u555e\u9234\u5177\u6709\u9748\u6d3b\u6027\u9ad8\u7684\u7279\u9ede\uff0c\u53ef\u7528\u65bc\u935b\u934a\u4e0a\u80a2\u3001\u6838\u5fc3\u548c\u4e0b\u80a2\u7b49\u591a\u500b\u90e8\u4f4d\u3002<\/p>\n<\/li>\n<li>\n<p>\u5212\u8239\u6a5f\u7684\u529f\u80fd\u662f\u4ec0\u9ebc\uff0c\u5b83\u4e3b\u8981\u935b\u934a\u54ea\u4e9b\u808c\u8089\u7fa4\uff1f<br \/>\nA\uff1a\u5212\u8239\u6a5f\u4e3b\u8981\u9032\u884c\u6709\u6c27\u8a13\u7df4\uff0c\u540c\u6642\u4e5f\u80fd\u935b\u934a\u80cc\u90e8\u808c\u8089\u7fa4\u3002<\/p>\n<\/li>\n<li>\n<p>\u6df1\u8e72\u52d5\u4f5c\u7684\u57f7\u884c\u6b65\u9a5f\u662f\u600e\u9ebc\u6a23\u7684\uff1f<br \/>\nA\uff1a\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u819d\u84cb\u5f4e\u66f2\uff0c\u81c0\u90e8\u5411\u5f8c\u5750\uff0c\u4e0b\u964d\u81f3\u5927\u817f\u8207\u5730\u9762\u5e73\u884c\uff0c\u518d\u7ad9\u56de\u8d77\u59cb\u4f4d\u7f6e\u3002<\/p>\n<\/li>\n<li>\n<p>Pull-up\u52d5\u4f5c\u5982\u4f55\u9032\u884c\uff1f<br \/>\nA\uff1a\u96d9\u624b\u63e1\u4f4f\u5f15\u9ad4\u5411\u4e0a\u687f\uff0c\u7528\u529b\u62c9\u52d5\u8eab\u9ad4\u76f4\u5230\u4e0b\u5df4\u8d85\u904e\u687f\u5b50\uff0c\u518d\u6162\u6162\u4e0b\u964d\u81f3\u8d77\u59cb\u4f4d\u7f6e\u3002<\/p>\n<\/li>\n<li>\n<p>\u80a9\u4e0a\u63a8\u8209\u7684\u52d5\u4f5c\u600e\u9ebc\u505a\uff1f<br \/>\nA\uff1a\u5750\u5728\u51f3\u5b50\u4e0a\uff0c\u96d9\u624b\u63e1\u4f4f\u555e\u9234\u6216\u69d3\u9234\uff0c\u5c07\u5b83\u5411\u4e0a\u63a8\u81f3\u4f38\u76f4\uff0c\u518d\u6162\u6162\u964d\u4f4e\u8ff4\u5230\u80a9\u8180\u4e0a\u3002<\/p>\n<\/li>\n<li>\n<p>\u6e1b\u8102\u8a13\u7df4\u8a08\u756b\u7684\u5efa\u8b70\u983b\u7387\u662f\u591a\u5c11\uff1f<br \/>\nA\uff1a\u6bcf\u9031\u5efa\u8b704-5\u6b21\uff0c\u6bcf\u6b2145-60\u5206\u9418\uff0c\u5305\u62ec\u6709\u6c27\u904b\u52d5\u548c\u91cd\u8a13\u3002<\/p>\n<\/li>\n<li>\n<p>\u808c\u529b\u8a13\u7df4\u8a08\u756b\u7684\u5167\u5bb9\u6709\u54ea\u4e9b\uff1f<br \/>\nA\uff1a\u5305\u62ec\u6df1\u8e72\u3001\u81e5\u63a8\u3001\u786c\u8209\u7b49\u91cd\u91cf\u8a13\u7df4\u52d5\u4f5c\uff0c\u4ee5\u53ca\u6838\u5fc3\u8a13\u7df4\u7b49\u3002<\/p>\n<\/li>\n<li>\n<p>\u91dd\u5c0d\u68d2\u7403\u5c08\u9805\u8a13\u7df4\u7684\u7126\u9ede\u662f\u4ec0\u9ebc\uff1f<br 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