{"id":5303,"date":"2026-03-16T13:28:37","date_gmt":"2026-03-16T04:28:37","guid":{"rendered":"https:\/\/burnfit.io\/?p=5303"},"modified":"2026-04-07T17:10:05","modified_gmt":"2026-04-07T08:10:05","slug":"%e6%9c%89%e5%9c%a8%e9%81%8b%e5%8b%95%e5%8d%bb%e7%98%a6%e4%b8%8d%e4%b8%8b%e4%be%86%ef%bc%9f","status":"publish","type":"post","link":"https:\/\/burnfit.io\/zh-hant\/%e6%9c%89%e5%9c%a8%e9%81%8b%e5%8b%95%e5%8d%bb%e7%98%a6%e4%b8%8d%e4%b8%8b%e4%be%86%ef%bc%9f\/","title":{"rendered":"\u6709\u5728\u904b\u52d5\u537b\u7626\u4e0d\u4e0b\u4f86\uff1f"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5303\" class=\"elementor elementor-5303\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-af6dbe6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"af6dbe6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0aeb4eb\" data-id=\"0aeb4eb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b34774c elementor-widget elementor-widget-text-editor\" data-id=\"b34774c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>\u52aa\u529b\u537b\u7121\u6cd5\u6539\u8b8a\u9ad4\u614b\u7684\u771f\u6b63\u539f\u56e0\uff0c <br \/>\u4ee5\u53ca\u80fd\u78ba\u5be6\u71c3\u71d2\u96b1\u85cf\u8d05\u8089\u7684 4 \u968e\u6bb5\u5168\u8eab\u904b\u52d5\u83dc\u55ae\u3002<br \/><!-- notionvc: ee7f094a-dd4b-4191-afb4-6579fbecc8d6 --><\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2ba2519 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2ba2519\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bc5c341\" data-id=\"bc5c341\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-523a2e6 elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"523a2e6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"736\" height=\"572\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uccb4\uc911\uacc4-e1773382198658.jpeg\" class=\"attachment-large size-large wp-image-5234\" alt=\"\u56e0\u70ba\u6e1b\u80a5\u58d3\u529b\u548c\u505c\u6eef\u671f\u800c\u788e\u843d\u4e00\u5730\u7684\u73bb\u7483\u9ad4\u91cd\u8a08\u5171\u9cf4\u8ff7\u56e0(\u6897\u5716)\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uccb4\uc911\uacc4-e1773382198658.jpeg 736w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uccb4\uc911\uacc4-e1773382198658-667x518.jpeg 667w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uccb4\uc911\uacc4-e1773382198658-650x505.jpeg 650w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uccb4\uc911\uacc4-e1773382198658-550x427.jpeg 550w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uccb4\uc911\uacc4-e1773382198658-460x358.jpeg 460w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uccb4\uc911\uacc4-e1773382198658-450x350.jpeg 450w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uccb4\uc911\uacc4-e1773382198658-350x272.jpeg 350w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a16b102 elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"a16b102\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/kr.pinterest.com\/pin\/1125968651935067\/\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"564\" height=\"515\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uc74c\uc2dd-e1773376721933.jpeg\" class=\"attachment-large size-large wp-image-5235\" alt=\"\u5634\u4e0a\u8aaa\u8457\u4e0d\u77e5\u9053\u70ba\u4ec0\u9ebc\u7626\u4e0d\u4e0b\u4f86\uff0c\u537b\u6b63\u5728\u5403\u676f\u5b50\u86cb\u7cd5\u7684\u6e1b\u80a5\u5171\u9cf4\u8ff7\u56e0(\u6897\u5716)\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uc74c\uc2dd-e1773376721933.jpeg 564w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uc74c\uc2dd-e1773376721933-550x502.jpeg 550w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uc74c\uc2dd-e1773376721933-460x420.jpeg 460w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uc74c\uc2dd-e1773376721933-450x411.jpeg 450w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ub2e4\uc774\uc5b4\ud2b8-\uc74c\uc2dd-e1773376721933-350x320.jpeg 350w\" sizes=\"(max-width: 564px) 100vw, 564px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac9fd49 elementor-widget elementor-widget-text-editor\" data-id=\"ac9fd49\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"32\">\u660e\u660e\u4e00\u9031\u6709\u4e09\u5929\u90fd\u6703\u53bb\u5065\u8eab\u623f\u5831\u5230\u3002\u6c57\u6d41\u4e86\u4e0d\u5c11\uff0c\u6c99\u62c9\u4e5f\u76e1\u91cf\u5403\u4e86\u3002 \u4f46\u70ba\u4ec0\u9ebc\u93e1\u5b50\u88e1\u7684\u9ad4\u614b\u548c\u9ad4\u91cd\u8a08\u4e0a\u7121\u60c5\u7684\u6578\u5b57\uff0c\u537b\u548c\u4e00\u500b\u6708\u524d\u4e00\u6a21\u4e00\u6a23\u5462\uff1f<br \/><br \/>\u6211\u5011\u5e38\u5e38\u6703\u56e0\u70ba\u300c\u6709\u5728\u904b\u52d5\u300d\u9019\u500b\u4e8b\u5be6\u800c\u611f\u5230\u5b89\u5fc3\uff0c\u4e26<strong>\u8207\u81ea\u5df1\u59a5\u5354<\/strong>\u3002 <br \/>\u4f46\u662f\uff0c\u5982\u679c\u4f60\u6301\u7e8c\u7684\u52aa\u529b\u537b\u7121\u6cd5\u6539\u8b8a\u9ad4\u614b\uff0c\u9019\u7d55\u5c0d\u4e0d\u662f\u9ad4\u8cea\u7684\u554f\u984c\u3002 <br \/><strong>\u65e5\u5e38\u751f\u6d3b\u4e2d\u7121\u610f\u8b58\u7684\u7fd2\u6163\uff0c\u4ee5\u53ca\u5728\u5065\u8eab\u623f\u88e1\u7684\u300c\u8212\u9069\u5708\u300d<\/strong>\uff0c\u5f88\u53ef\u80fd\u5c31\u662f\u963b\u7919\u4f60\u6e1b\u8102\u7684\u5143\u51f6\u3002<\/p><p><!-- notionvc: 474c7be0-669c-47ff-b6ab-4f5b2d9a9a4f --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edeb2ae elementor-widget elementor-widget-image\" data-id=\"edeb2ae\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/burnfit.onelink.me\/GK67\/qgtlouie\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN.png\" class=\"attachment-large size-large wp-image-10728\" alt=\"\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN.png 1920w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-1024x144.png 1024w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-768x108.png 768w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-1536x216.png 1536w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-667x94.png 667w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-650x91.png 650w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-550x77.png 550w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-460x65.png 460w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-450x63.png 450w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c4ec4f4 elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"c4ec4f4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>\u4f60\u6709\u5728\u904b\u52d5\u537b\u7626\u4e0d\u4e0b\u4f86\u7684 3 \u500b\u539f\u56e0<br \/><!-- notionvc: 93326c70-acb8-49ba-bd7d-32ad11954c7a --><\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-5236\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\uc0b4\uc774-\uc548-\ube60\uc9c0\ub294-3\uac00\uc9c0-\uc774\uc720_\uc774\ubbf8\uc9c0-1024x559.png\" alt=\"\" width=\"1024\" height=\"559\" \/><\/p><p>\u6bd4\u8d77\u55ae\u7d14\u5f85\u5728\u5065\u8eab\u623f\u7684\u6642\u9593\uff0c\u65e5\u5e38\u4e2d\u7684\u5c0f\u9078\u64c7\u548c\u904b\u52d5\u7684<strong>\u300c\u5c08\u6ce8\u5ea6\u300d<\/strong>\u624d\u662f\u6c7a\u5b9a\u771f\u6b63\u6210\u679c\u7684\u95dc\u9375\u3002 \u8b93\u6211\u5011\u4f86\u6aa2\u8996\u4e00\u4e0b\u6700\u5e38\u898b\u7684\u6e1b\u8102\u963b\u7919\u56e0\u7d20\u3002<br \/><br \/><\/p><p><strong>1.\u00a0 \u904b\u52d5\u5f8c\u8972\u4f86\u7684\u751c\u7f8e\u300c\u88dc\u511f\u5fc3\u7406\u300d<\/strong><br \/>\u300c\u4eca\u5929\u505a\u4e86 100 \u500b\u6df1\u8e72\uff0c\u559d\u676f\u62ff\u9435\u61c9\u8a72\u6c92\u95dc\u4fc2\u5427\uff1f\u300d\u9019\u662f\u6467\u6bc0\u6e1b\u8102\u8a08\u756b\u6700\u81f4\u547d\u7684\u932f\u89ba\u3002\u91cd\u8a13 1 \u5c0f\u6642\u6240\u6d88\u8017\u7684\u5361\u8def\u91cc\u5176\u5be6\u6bd4\u60f3\u50cf\u4e2d\u5c11\uff0c\u4e00\u676f\u542b\u7cd6\u98f2\u6599\u6216\u4e00\u9813\u5bb5\u591c\uff0c\u5c31\u80fd\u8b93\u7576\u5929\u6d41\u7684\u6c57\u77ac\u9593\u5316\u70ba\u70cf\u6709\u3002\u53ea\u6709\u5728\u904b\u52d5\u5f8c\u8070\u660e\u5730\u7528\u86cb\u767d\u8cea\u548c\u6c34\u5206\u4f86\u586b\u88dc\u98e2\u9913\u611f\uff0c\u771f\u6b63\u7684\u6e1b\u8102\u624d\u7b97\u958b\u59cb\u3002<br \/><br \/><\/p><p><strong>2. 1 \u5c0f\u6642\u7684\u904b\u52d5\uff0c23 \u5c0f\u6642\u7684\u653e\u96fb\uff08\u9084\u6709\u7761\u7720\u4e0d\u8db3\uff09<br \/><\/strong>\u5c31\u7b97\u5728\u5065\u8eab\u623f\u88e1\u6d41\u8457\u6c57\u7df4\u4e86 1 \u5c0f\u6642\uff0c\u5982\u679c\u4e00\u6574\u5929\u90fd\u50cf\u9ecf\u5728\u6905\u5b50\u4e0a\u4e00\u6a23\u4e45\u5750\u4e0d\u52d5\uff0c\u80fd\u91cf\u662f\u7121\u6cd5\u88ab\u597d\u597d\u6d88\u8017\u7684\u3002\u56e0\u70ba\u65e5\u5e38\u751f\u6d3b\u4e2d\u6d88\u8017\u7684\u975e\u904b\u52d5\u6027\u71b1\u91cf\u6d88\u8017\uff08NEAT\uff09\u6703\u5927\u5e45\u4e0b\u964d\u3002\u66f4\u7cdf\u7684\u662f\uff0c\u5982\u679c\u6c92\u6709\u5145\u8db3\u7684\u7761\u7720\uff0c\u8eab\u9ad4\u6703\u611f\u5230\u58d3\u529b\u800c\u50be\u5411\u65bc\u4e0d\u65b7\u56e4\u7a4d\u8102\u80aa\u3002\u591a\u6d3b\u52d5\u3001\u7761\u5f97\u597d\u624d\u662f\u57fa\u672c\u529f\u3002<br \/><br \/><\/p><p><strong>3. \u6700\u95dc\u9375\u7684\u56e0\u7d20\uff1a\u300c\u6bcf\u6b21\u90fd\u91cd\u8907\u76f8\u540c\u7684\u91cd\u91cf\u8207\u5f37\u5ea6\u300d<\/strong><br \/>\u5fcd\u4f4f\u4e86\u88dc\u511f\u5fc3\u7406\uff0c\u7761\u7720\u4e5f\u5f88\u5145\u8db3\uff0c\u537b\u9084\u662f\u7626\u4e0d\u4e0b\u4f86\uff1f\u771f\u6b63\u7684\u539f\u56e0\u662f\uff0c\u4f60\u6bcf\u6b21\u90fd\u53ea\u62ff\u8457\u76f8\u540c\u7684 3kg \u555e\u9234\uff0c\u91cd\u8907\u8457\u76f8\u540c\u7684\u6b21\u6578\u3002\u6211\u5011\u7684\u8eab\u9ad4\u5f88\u8070\u660e\uff0c\u9762\u5c0d\u7fd2\u6163\u7684\u523a\u6fc0\u5c31\u6703\u5207\u63db\u6210\u6d88\u8017\u8f03\u5c11\u80fd\u91cf\u7684\u300c\u7701\u96fb\u6a21\u5f0f\u300d\u3002\u5982\u679c\u4e0d\u63d0\u9ad8\u904b\u52d5\u5f37\u5ea6\uff0c\u7d66\u8eab\u9ad4\u5e36\u4f86\u65b0\u7684\u523a\u6fc0\uff0c\u9ad4\u578b\u662f\u4e0d\u6703\u8f15\u6613\u6539\u8b8a\u7684\u3002<br \/><br \/><\/p><hr \/><h2>\u64fa\u812b\u505c\u6eef\u671f\u7684 4 \u968e\u6bb5\u5168\u8eab\u904b\u52d5\u83dc\u55ae<br \/><!-- notionvc: 34c356f1-9aa7-4986-ae5d-98e386c7a47a --><\/h2><p>\u62cb\u68c4\u8eab\u9ad4\u5df2\u7d93\u7fd2\u6163\u7684\u6a21\u5f0f\uff0c\u63d0\u9ad8\u904b\u52d5\u5f37\u5ea6\uff0c\u8b93\u8eab\u9ad4\u6d88\u8017\u66f4\u591a\u7684\u80fd\u91cf\u3002 \u63a5\u4e0b\u4f86\u4ecb\u7d39\u7684\u9019\u5957\u6838\u5fc3\u904b\u52d5\u83dc\u55ae\uff0c\u6703\u9023\u7e8c\u6253\u64ca\u5f9e\u982d\u5230\u8173\u6700\u8017\u80fd\u7684\u5927\u808c\u8089\u7fa4\uff0c \u5728\u77ed\u6642\u9593\u5167\u78ba\u5be6\u71c3\u71d2\u96b1\u85cf\u7684\u8d05\u8089\u3002<br \/><br \/><\/p><p><strong>1. \u9ad8\u8173\u676f\u6df1\u8e72 (Goblet Squat) \u2014 15\u6b21 x 4\u7d44<\/strong><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5239 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GOBLET_SQT-1.gif\" alt=\"\" width=\"247\" height=\"247\" \/><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5238 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/KB_GOBLET_SQT-1.gif\" alt=\"\" width=\"250\" height=\"250\" \/><\/p><p>\u96d9\u624b\u5c07\u4e00\u500b\u555e\u9234\u6216\u58fa\u9234\u76f4\u7acb\u62b1\u5728\u80f8\u524d\uff0c\u6df1\u6df1\u8e72\u4e0b\u518d\u7ad9\u8d77\u3002 <br \/>\u56e0\u70ba\u91cd\u5fc3\u5728\u524d\u65b9\uff0c\u80fd\u7d66\u4e88\u6838\u5fc3\u548c\u524d\u5074\u5927\u817f\u975e\u5e38\u624e\u5be6\u7684\u523a\u6fc0\u3002 \u5982\u679c\u5e73\u6642\u7684\u5f92\u624b\u6df1\u8e72\u5df2\u7d93\u8b8a\u5f97\u5f88\u8f15\u9b06\uff0c\u5c31\u7528\u9019\u500b\u52d5\u4f5c\u7d66\u4e0b\u534a\u8eab\u5e36\u4f86\u4e0d\u719f\u6089\u7684\u6253\u64ca\u611f\u5427\u3002<br \/><br \/><\/p><p><strong>2. \u555e\u9234\u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 (Dumbbell RDL) \u2014 15\u6b21 x 4\u7d44<\/strong><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-5241 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/DB_RM_DL-1.gif\" alt=\"\" width=\"271\" height=\"271\" \/><br \/>\u96d9\u624b\u6301\u555e\u9234\uff0c\u819d\u84cb\u5fae\u5f4e\uff0c\u5c07\u81c0\u90e8\u5411\u5f8c\u65b9\u9060\u9060\u63a8\u53bb\uff0c\u4f7f\u555e\u9234\u964d\u81f3\u819d\u84cb\u4e0b\u65b9\u3002\u611f\u53d7\u5230\u5927\u817f\u5f8c\u5074\u548c\u81c0\u90e8\u7dca\u7e43\u62c9\u4f38\u5f8c\uff0c\u518d\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002 <br \/>\u9019\u80fd\u4e00\u6b21\u559a\u9192\u8eab\u9ad4\u5f8c\u5074\u5de8\u5927\u7684\u808c\u8089\u7fa4\uff0c\u63d0\u5347\u5361\u8def\u91cc\u6d88\u8017\u3002<br \/><br \/><\/p><p><strong>3. \u55ae\u81c2\u555e\u9234\u5212\u8239 (One Arm Dumbbell Row) \u2014 \u5de6\u53f3\u540412\u6b21 x 4\u7d44<\/strong><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5243 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/OA_DB_ROW-1.gif\" alt=\"\" width=\"275\" height=\"275\" \/> <br \/>\u5c07\u4e00\u624b\u548c\u4e00\u819d\u652f\u6490\u5728\u9577\u6905\u4e0a\u4fef\u81e5\uff0c\u53e6\u4e00\u624b\u63e1\u4f4f\u555e\u9234\u3002 <br \/>\u60f3\u50cf\u5c07\u624b\u8098\u62c9\u5411\u5929\u82b1\u677f\uff0c\u5c08\u6ce8\u65bc\u80cc\u90e8\u7684\u6536\u7e2e\u3002 \u9019\u500b\u52d5\u4f5c\u80fd\u7cbe\u6e96\u6253\u64ca\u4f54\u64da\u4e0a\u534a\u8eab\u6700\u5927\u9762\u7a4d\u7684\u80cc\u90e8\u808c\u8089\u3002<br \/><br \/><\/p><p><strong>4. \u555e\u9234\u706b\u7bad\u63a8 (Dumbbell Thruster) \u2014 12\u6b21 x 3\u7d44<\/strong><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5244 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/DB_THRUSTER-1.gif\" alt=\"\" width=\"271\" height=\"271\" \/><\/p><p>\u80fd\u5c07\u5fc3\u7387\u63a8\u4e0a\u6700\u9ad8\u9ede\u7684\u6536\u5c3e\u52d5\u4f5c\u3002\u96d9\u624b\u62ff\u8457\u8f03\u8f15\u7684\u555e\u9234\u653e\u5728\u80a9\u4e0a\uff0c\u505a\u6df1\u8e72\u52d5\u4f5c\u8e72\u4e0b\u3002\u5728\u7ad9\u8d77\u7684\u540c\u6642\u5229\u7528\u53cd\u4f5c\u7528\u529b\uff0c\u5c07\u555e\u9234\u7528\u529b\u63a8\u5411\u982d\u9802\u4e0a\u65b9\u3002<br \/>\u5c07\u4e0b\u534a\u8eab\u7684\u7206\u767c\u529b\u50b3\u905e\u5230\u4e0a\u534a\u8eab\uff0c\u69a8\u4e7e\u6240\u6709\u5269\u9918\u7684\u80fd\u91cf\u3002<\/p><p><!-- notionvc: 7af861b6-bd64-4399-8e2a-8d2f7f43fe54 --><\/p><p><!-- notionvc: f78c367e-7293-43b6-a02e-9df4a93b4eea --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ffcf38 elementor-widget elementor-widget-image\" data-id=\"8ffcf38\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/burnfit.onelink.me\/GK67\/qgtlouie\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN.png\" class=\"attachment-large size-large wp-image-10728\" alt=\"\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN.png 1920w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-1024x144.png 1024w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-768x108.png 768w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-1536x216.png 1536w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-667x94.png 667w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-650x91.png 650w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-550x77.png 550w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-460x65.png 460w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-450x63.png 450w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/CTA_CN-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-958c22a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"958c22a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9544d18\" data-id=\"9544d18\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c050337 elementor-widget elementor-widget-text-editor\" data-id=\"c050337\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2 data-path-to-node=\"4\">\u63d0\u9ad8\u5f37\u5ea6\u7684\u6700\u5f37\u5927\u539f\u52d5\u529b\uff0c\u7d30\u81a9\u7684\u8a18\u9304<br \/><!-- notionvc: 52152a3c-b1d9-41dd-b57f-b74464daaf6b --><\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-10730 aligncenter\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-1024x914.png\" alt=\"\" width=\"626\" height=\"558\" \/>\u5728\u57f7\u884c\u4e0a\u8ff0\u83dc\u55ae\u6642\uff0c\u6700\u91cd\u8981\u7684\u662f\u8981\u6709\u300c\u6bd4\u4e0a\u6b21\u591a\u91cd 1kg\uff0c\u6216\u662f\u591a\u505a 1 \u4e0b\u4e5f\u597d\u300d\u7684\u610f\u5fd7\u529b\u3002\u9019\u5728\u5065\u8eab\u8853\u8a9e\u4e2d\u7a31\u70ba\u300c\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u300d\u3002<\/p><p>\u7136\u800c\u6211\u5011\u7684\u8a18\u61b6\u529b\u6bd4\u60f3\u50cf\u4e2d\u9084\u8981\u4e0d\u53ef\u9760\uff0c\u7576\u4f60\u7336\u8c6b\u8457\u300c\u4e0a\u6b21\u7684\u9ad8\u8173\u676f\u6df1\u8e72\u662f\u62ff 8kg \u9084\u662f 10kg\uff1f\u300d\u7684\u77ac\u9593\uff0c\u5c31\u6703\u7121\u610f\u8b58\u5730\u62ff\u8d77\u66f4\u8f15\u3001\u66f4\u8212\u9069\u7684\u91cd\u91cf\u3002\u9019\u5c31\u662f\u70ba\u4ec0\u9ebc\u6bcf\u6b21\u904b\u52d5\u7d50\u675f\u5f8c\uff0c\u5fc5\u9808\u7cbe\u6e96\u8a18\u9304\u81ea\u5df1\u8209\u8d77\u7684\u91cd\u91cf\u548c\u6b21\u6578\u7684\u539f\u56e0\u3002<br \/><strong>\u7576\u6578\u64da\u7d2f\u7a4d\u5f97\u8d8a\u591a\uff0c\u4f60\u5fc5\u9808\u8de8\u8d8a\u7684\u4e0b\u4e00\u500b\u76ee\u6a19\u5c31\u6703\u8d8a\u6e05\u6670\uff0c\u7576\u4f60\u9010\u4e00\u7a81\u7834\u9019\u4e9b\u8a18\u9304\u6642\uff0c\u4f60\u7684\u8eab\u9ad4\u7dda\u689d\u624d\u6703\u7d42\u65bc\u958b\u59cb\u518d\u6b21\u7522\u751f\u6539\u8b8a\u3002<\/strong><\/p><p style=\"text-align: left;\" data-path-to-node=\"6\"><!-- notionvc: b619d020-3c5f-4ff6-95a9-45554fc43603 --><\/p><h3 data-section-id=\"1t9dbcw\" data-start=\"1055\" data-end=\"1068\"><!-- notionvc: 4418a63e-65d2-489e-bb79-c1fbbfad1d20 --><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5086f2a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5086f2a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cab93d7\" data-id=\"cab93d7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d8875a2 elementor-widget elementor-widget-text-editor\" data-id=\"d8875a2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2 data-section-id=\"1lvs9ch\" data-start=\"834\" data-end=\"852\">\u7d50\u8a9e<\/h2><p>\u80fd\u5920\u6301\u7e8c\u4e0d\u61c8\u5730\u904b\u52d5\uff0c\u5149\u662f\u9019\u4e00\u9ede\u4f60\u5c31\u5df2\u7d93\u975e\u5e38\u68d2\u4e86\u3002 <br \/>\u53ea\u662f\uff0c\u5982\u679c\u9019\u4efd\u5805\u6301\u5df2\u7d93\u56fa\u5316\u6210\u4e86\u300c\u8212\u9069\u7684\u7fd2\u6163\u300d\u800c\u7121\u6cd5\u5e36\u4f86\u6210\u679c\uff0c\u90a3\u5c31\u6709\u5fc5\u8981\u679c\u65b7\u5730\u6539\u8b8a\u65b9\u5411\u3002 <br \/><br \/>\u6536\u7dca\u65e5\u5e38\u751f\u6d3b\u4e2d\u9b06\u61c8\u7684\u7fd2\u6163\uff0c\u4e26\u6b23\u7136\u63a5\u53d7\u4eca\u5929\u4ecb\u7d39\u7684\u9019\u5957\u83dc\u55ae\u6240\u5e36\u4f86\u4ee4\u4eba\u5598\u4e0d\u904e\u6c23\u7684\u65b0\u523a\u6fc0\u5427\u3002 \u5982\u679c\u5728\u6d41\u6c57\u4e4b\u5f8c\uff0cApp \u88e1\u8a18\u9304\u7684\u6578\u5b57\u6bd4\u4e0a\u9031\u53c8\u5927\u4e86\u4e00\u9ede\u9ede\uff0c\u90a3\u5c31\u4e0d\u5fc5\u5728\u610f\u9ad4\u91cd\u8a08\u4e0a\u7684\u6578\u5b57\u4e86\u3002 \u56e0\u70ba\u4f60\u7684\u9ad4\u614b\uff0c\u5df2\u7d93\u505a\u597d\u8fce\u63a5\u5168\u65b0\u6539\u8b8a\u7684\u6e96\u5099\u4e86\u3002<\/p><p><!-- notionvc: 8f0cf862-0c66-4f2a-b58d-c188deb27c15 --><\/p><h3 data-section-id=\"1t9dbcw\" data-start=\"1055\" data-end=\"1068\"><!-- notionvc: 4418a63e-65d2-489e-bb79-c1fbbfad1d20 --><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85fd272 elementor-widget elementor-widget-image\" data-id=\"85fd272\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2000\" height=\"1156\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\uc6b4\ub3d9-\ub2e4\uc774\uc5b4\ud2b8-\ub9c8\ubb34\ub9ac-\uc774\ubbf8\uc9c0-scaled-1-2000x1156.png\" class=\"attachment-large size-large wp-image-5237\" alt=\"\u5728\u5065\u8eab\u623f\u4f7f\u7528BurnFit App\u67e5\u770b\u6bcf\u65e5\u904b\u52d5\u7d00\u9304\u548c\u6210\u9577\u5716\u8868\u4e26\u9732\u51fa\u5fae\u7b11\u7684\u5973\u6027\" 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