{"id":5840,"date":"2026-04-09T15:59:28","date_gmt":"2026-04-09T06:59:28","guid":{"rendered":"https:\/\/burnfit.io\/?p=5840"},"modified":"2026-04-09T16:45:04","modified_gmt":"2026-04-09T07:45:04","slug":"%e5%88%9d%e5%ad%b8%e8%80%85%e5%be%92%e6%89%8b%e5%81%a5%e8%ba%ab%e6%8c%87%e5%8d%97%ef%bc%9a%e7%84%a1%e9%9c%80%e5%99%a8%e6%9d%90%e5%8d%b3%e5%8f%af%e9%96%8b%e5%a7%8b%e7%9a%84%e5%bf%85%e5%82%99%e5%8b%95","status":"publish","type":"post","link":"https:\/\/burnfit.io\/zh-hant\/%e5%88%9d%e5%ad%b8%e8%80%85%e5%be%92%e6%89%8b%e5%81%a5%e8%ba%ab%e6%8c%87%e5%8d%97%ef%bc%9a%e7%84%a1%e9%9c%80%e5%99%a8%e6%9d%90%e5%8d%b3%e5%8f%af%e9%96%8b%e5%a7%8b%e7%9a%84%e5%bf%85%e5%82%99%e5%8b%95\/","title":{"rendered":"\u521d\u5b78\u8005\u5f92\u624b\u5065\u8eab\u6307\u5357\uff1a\u7121\u9700\u5668\u6750\u5373\u53ef\u958b\u59cb\u7684\u5fc5\u5099\u52d5\u4f5c5\u9078"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5840\" class=\"elementor elementor-5840\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" 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-2cfd457\" data-id=\"2cfd457\" 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-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" 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=\"71\"><b data-path-to-node=\"71\" data-index-in-node=\"0\">\u5728\u5bb6\u53ea\u8981\u6709\u8eab\u9ad4\u5c31\u80fd\u7acb\u523b\u958b\u59cb\u7684\u521d\u5b78\u8005\u5f92\u624b\u5065\u8eab\u6838\u5fc3\u52d5\u4f5c<\/b><\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" 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=\"213\" height=\"239\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/04\/Work-Out-Cat-GIF-by-iLike-Agency.gif\" class=\"attachment-large size-large wp-image-10799\" alt=\"\u8eba\u5728\u5730\u4e0a\u505a\u4ef0\u81e5\u8d77\u5750\u7684\u53ef\u611b\u8c93\u54aa\u8ff7\u56e0\uff0c\u5e7d\u9ed8\u8868\u9054\u5728\u65b0\u624b\u5f92\u624b\u5065\u8eab\u4e2d\u935b\u934a\u8179\u808c\u7684\u75db\" \/>\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-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><br \/>\u60f3\u8981\u958b\u59cb\u904b\u52d5\uff0c\u4f46\u771f\u7684\u8981\u52d5\u8d77\u4f86\u6642\uff0c\u537b\u5e38\u56e0\u70ba\u4e0d\u77e5\u9053\u8a72\u5f9e\u54ea\u500b\u52d5\u4f5c\u958b\u59cb\u800c\u611f\u5230\u8ff7\u832b\u3002\u9019\u7a2e\u6642\u5019\uff0c\u4e0d\u53d7\u7279\u6b8a\u5668\u6750\u6216\u5834\u5730\u9650\u5236\u7684<strong>\u300c\u521d\u5b78\u8005\u5f92\u624b\u5065\u8eab\u300d<\/strong>\u6703\u662f\u6700\u597d\u7684\u51fa\u767c\u9ede\u3002\u4ee5\u4e0b\u4ecb\u7d395\u500b\u5728\u623f\u9593\u6216\u5ba2\u5ef3\u5c31\u80fd\u8f15\u9b06\u8ddf\u8457\u505a\u7684\u57fa\u790e\u52d5\u4f5c\uff0c\u4ee5\u53ca\u8abf\u6574\u96e3\u5ea6\u7684\u63d0\u793a\u3002<\/p><hr \/><h3>0. \u9810\u9632\u53d7\u50b7\u7684\u7b2c\u4e00\u6b65\uff0c\u5fc5\u505a\u7684\u71b1\u8eab (Warm-up)<\/h3><p>\u5728\u9032\u5165\u6b63\u5f0f\u52d5\u4f5c\u4e4b\u524d\uff0c\u7a0d\u5fae\u6d3b\u52d5\u50f5\u786c\u7684\u95dc\u7bc0\u548c\u808c\u8089\u7684\u71b1\u8eab\u904b\u52d5\u4e0d\u662f\u9078\u9805\uff0c\u800c\u662f\u5fc5\u9808\u3002\u56e0\u70ba\u7a81\u7136\u6d3b\u52d5\u8eab\u9ad4\u5f88\u5bb9\u6613\u53d7\u50b7\u3002\u5728\u539f\u5730\u8f15\u9b06\u8e0f\u6b651~2\u5206\u9418\uff0c\u8b93\u9ad4\u6eab\u7a0d\u5fae\u4e0a\u5347\uff0c\u4e26\u7de9\u6162\u4e14\u5927\u5e45\u5ea6\u5730\u8f49\u52d5\u8116\u5b50\u3001\u80a9\u8180\u3001\u624b\u8155\u3001\u8170\u90e8\u3001\u819d\u84cb\u7b49\u4e3b\u8981\u95dc\u7bc0\u3002\u53ea\u8981\u6295\u8cc7\u90193~5\u5206\u9418\uff0c\u5728\u63a5\u4e0b\u4f86\u7684\u6b63\u5f0f\u904b\u52d5\u4e2d\u5c31\u80fd\u7dad\u6301\u66f4\u7a69\u5b9a\u7684\u59ff\u52e2\uff0c\u4e5f\u80fd\u66f4\u660e\u986f\u611f\u53d7\u5230\u808c\u8089\u7684\u523a\u6fc0\u3002<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" 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:\/\/apps.apple.com\/cn\/app\/burnfit-workout-log-tracker\/id1503464984\" 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-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" 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-6bf512d\" data-id=\"6bf512d\" 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-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">1. \u4e0b\u80a2\u808c\u529b\u7684\u57fa\u790e\uff0c\u300c\u6df1\u8e72 (Squat)\u300d<\/h3><p data-path-to-node=\"9\">\u6df1\u8e72\u662f\u80fd\u540c\u6642\u589e\u5f37\u4e0b\u534a\u8eab\u751a\u81f3\u5168\u8eab\u808c\u529b\u7684\u6975\u4f73\u904b\u52d5\u3002\u4f46\u8a31\u591a\u521d\u5b78\u8005\u4e00\u958b\u59cb\u5c31\u60f3\u8e72\u5230\u6700\u4f4e\uff0c\u53cd\u800c\u5e38\u8b93\u819d\u84cb\u611f\u5230\u8ca0\u64d4\u3002<\/p><p data-path-to-node=\"9\"><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/air-squat\/\"><img decoding=\"async\" class=\"aligncenter wp-image-1862\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/AIR_SQT-1.gif\" alt=\"\u5e36\u6709BurnFit\u6d6e\u6c34\u5370\u7684\u65b0\u624b\u5f92\u624b\u5065\u8eab\u52d5\u756bGIF\uff0c\u5c55\u793a\u904b\u7528\u5927\u817f\u8207\u81c0\u90e8\u808c\u8089\u57f7\u884c\u7684\u6df1\u8e72\uff08\u5f92\u624b\u6df1\u8e72\uff09\u52d5\u4f5c\u3002\" width=\"310\" height=\"310\" \/><\/a><\/p><ul data-path-to-node=\"10\"><li><p data-path-to-node=\"10,0,0\"><b data-path-to-node=\"77,0,0\" data-index-in-node=\"0\">\u7d66\u521d\u5b78\u8005\u7684\u63d0\u793a\uff1a<\/b> \u5982\u679c\u662f\u7b2c\u4e00\u6b21\uff0c\u53ef\u4ee5\u5229\u7528\u5bb6\u88e1\u7684\u6905\u5b50\uff0c\u5f9e<strong>\u300c\u6905\u5b50\u6df1\u8e72\u300d<\/strong>\u958b\u59cb\u5617\u8a66\u3002<br \/>\u5c31\u50cf\u5e73\u6642\u5750\u6905\u5b50\u4e00\u6a23\uff0c\u5c07\u81c0\u90e8\u5f80\u5f8c\u63a8\u4e26\u6162\u6162\u4e0b\u964d\uff0c\u5728\u81c0\u90e8\u8f15\u89f8\u6905\u5b50\u908a\u7de3\u7684\u77ac\u9593\uff0c\u7528\u8173\u8ddf\u63a8\u5730\u677f\u7ad9\u8d77\u4f86\u3002\u53ea\u8981\u8a18\u5f97\u5225\u8b93\u819d\u84cb\u5f80\u5167\u593e\uff0c\u8b93\u819d\u84cb\u8207\u8173\u5c16\u65b9\u5411\u4e00\u81f4\u5373\u53ef\u3002<\/p><\/li><\/ul><h3 data-path-to-node=\"11\"><br \/>2. \u6253\u9020\u7d50\u5be6\u4e0a\u534a\u8eab\uff0c\u300c <span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\"><span class=\"stad-heading-single-content-text-content\">\u4fef\u81e5\u6490 <\/span><\/span>(Push-up)\u300d<\/h3><p data-path-to-node=\"12\">\u4f0f\u5730\u633a\u8eab\u662f\u80fd\u96d5\u5851\u80f8\u90e8\u3001\u80a9\u8180\u548c\u624b\u81c2\u7dda\u689d\u7684\u512a\u79c0\u52d5\u4f5c\u3002\u4f46\u5c0d\u65bc\u521d\u5b78\u8005\u4f86\u8aaa\uff0c\u8db4\u5728\u5730\u4e0a\u4ee5\u6a19\u6e96\u59ff\u52e2\u6210\u529f\u505a\u5b8c1\u4e0b\uff0c\u6bd4\u60f3\u50cf\u4e2d\u56f0\u96e3\u8a31\u591a\u3002<\/p><p data-path-to-node=\"12\"><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/push-up\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3733\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/PUSH_UP.gif\" alt=\"\u5e36\u6709BurnFit\u6d6e\u6c34\u5370\u7684\u65b0\u624b\u5f92\u624b\u5065\u8eab\u52d5\u756bGIF\uff0c\u5c55\u793a\u935b\u934a\u80f8\u808c\u8207\u4e09\u982d\u808c\u7684\u6a19\u6e96\u4f0f\u5730\u633a\u8eab\u52d5\u4f5c\u3002\" width=\"332\" height=\"332\" \/><\/a><\/p><p><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/knee-push-up\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-5794\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ubb34\ub98e-\ud478\uc2dc\uc5c5.gif\" alt=\"\u57f7\u884c\u8dea\u59ff\u4f0f\u5730\u633a\u8eab\u4e26\u4f7f\u7528\u80f8\u808c\u8207\u4e09\u982d\u808c\u76843D\u89e3\u5256\u5b78\u52d5\u756b\uff0c\u662f\u65b0\u624b\u5f92\u624b\u5065\u8eab\u5fc5\u5099\u7684\u4e0a\u534a\u8eab\u52d5\u4f5c\u3002\" width=\"350\" height=\"350\" \/><\/a><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/incline-push-up\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3971\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/INC_PUSH_UP.gif\" alt=\"\u5e36\u6709BurnFit\u6d6e\u6c34\u5370\u7684\u65b0\u624b\u5f92\u624b\u5065\u8eab\u52d5\u756bGIF\uff0c\u5c55\u793a\u96d9\u624b\u6490\u5728\u8f03\u9ad8\u8655\u7684\u4e0a\u659c\u4f0f\u5730\u633a\u8eab\uff0c\u9069\u5408\u4e0a\u534a\u8eab\u808c\u529b\u4e0d\u8db3\u7684\u65b0\u624b\u52d5\u4f5c\u3002\" width=\"350\" height=\"350\" \/><\/a><\/p><ul data-path-to-node=\"13\"><li><p data-path-to-node=\"13,0,0\"><b data-path-to-node=\"80,0,0\" data-index-in-node=\"0\">\u7d66\u521d\u5b78\u8005\u7684\u63d0\u793a\uff1a<\/b> \u4e0d\u8981\u52c9\u5f37\u81ea\u5df1\uff0c\u5148\u5f9e\u819d\u84cb\u8457\u5730\u3001\u52d5\u4f5c\u8f03\u70ba\u5e73\u7de9\u7684<strong>\u300c\u8dea\u59ff\u4f0f\u5730\u633a\u8eab\u300d<\/strong>\u958b\u59cb\u5427\u3002\u6216\u8005\uff0c\u4e5f\u53ef\u4ee5\u96d9\u624b\u6490\u5728\u5805\u56fa\u7684\u66f8\u684c\u6216\u7246\u58c1\u4e0a\uff0c\u9032\u884c<strong>\u300c\u4e0a\u659c\u4f0f\u5730\u633a\u8eab\u300d<\/strong>\u3002<br \/>\u8207\u5176\u5728\u610f\u6b21\u6578\uff0c\u5c07\u6ce8\u610f\u529b\u96c6\u4e2d\u5728\u80f8\u90e8\u808c\u8089\u51fa\u529b\u7684\u611f\u89ba\u4e0a\u66f4\u70ba\u91cd\u8981\u3002<\/p><\/li><\/ul><h3 data-path-to-node=\"14\"><br \/>3. \u633a\u76f4\u99dd\u80cc\u8207\u8170\u90e8\uff0c\u300c\u80cc\u90e8\u4f38\u5c55\uff1a\u8d85\u4eba\u5f0f (Back Extension: Superman)\u300d<\/h3><p data-path-to-node=\"15\">\u9019\u662f\u4e00\u500b\u975e\u5e38\u6709\u6548\u7684\u5168\u8eab\u80cc\u9762\u904b\u52d5\uff0c\u80fd\u5e6b\u52a9\u4f38\u5c55\u56e0\u9577\u6642\u9593\u4e45\u5750\u800c\u99dd\u80cc\u7684\u80cc\u90e8\u548c\u865b\u5f31\u7684\u8170\u90e8\u3002\u5373\u4f7f\u6c92\u6709\u55ae\u69d3\u6216\u53ef\u4ee5\u62c9\u7684\u5668\u6750\uff0c\u53ea\u8981\u8db4\u5728\u5730\u4e0a\uff0c\u5c31\u80fd\u5b8c\u7f8e\u5f37\u5316\u8eab\u9ad4\u80cc\u9762\u7684\u808c\u8089\u3002<\/p><p data-path-to-node=\"15\"><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/back-extension\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2499\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/BACK_ET.gif\" alt=\"\u5e36\u6709BurnFit\u6d6e\u6c34\u5370\u7684\u65b0\u624b\u5f92\u624b\u5065\u8eab\u52d5\u756bGIF\uff0c\u5c55\u793a\u8db4\u5728\u5730\u4e0a\u62ac\u8d77\u4e0a\u534a\u8eab\u7684\u80cc\u90e8\u4f38\u5c55\uff08\u7f85\u99ac\u6905\u633a\u8eab\uff09\u52d5\u4f5c\uff0c\u80fd\u5f37\u5316\u8c4e\u810a\u808c\uff08\u4e0b\u80cc\u90e8\uff09\u3002\" width=\"352\" height=\"352\" \/><\/a><\/p><ul data-path-to-node=\"16\"><li><p data-path-to-node=\"16,0,0\"><b data-path-to-node=\"83,0,0\" data-index-in-node=\"0\">\u7d66\u521d\u5b78\u8005\u7684\u63d0\u793a\uff1a<\/b> \u8212\u9069\u5730\u8db4\u5728\u5730\u4e0a\uff0c\u5c07\u96d9\u81c2\u548c\u96d9\u817f\u5e73\u7a69\u5730\u5411\u4e0a\u62ac\u8d77\u3002\u4e0d\u9700\u8981\u62ac\u5f97\u592a\u9ad8\u4ee5\u514d\u8170\u90e8\u75bc\u75db\u3002\u6b64\u6642\uff0c\u8207\u5176\u5c07\u624b\u81c2\u5f80\u524d\u4f38\u76f4\uff0c\u4e0d\u5982\u5c07\u624b\u8098\u5fae\u5fae\u5411\u5074\u8170\u65b9\u5411\u6536\uff0c\u5448\u73fe\u82f1\u6587\u5b57\u6bcd\u300cW\u300d\u7684\u5f62\u72c0\uff0c\u9019\u6a23\u5c0d\u65bc\u6539\u5584\u99dd\u80cc\u7684\u6548\u679c\u6703\u5353\u8d8a\u8a31\u591a\u3002\u5c07\u6ce8\u610f\u529b\u96c6\u4e2d\u5728\u81c0\u90e8\u548c\u80cc\u90e8\u808c\u8089\u5fae\u5fae\u6536\u7dca\u7684\u611f\u89ba\u4e0a\uff0c\u5728\u6700\u9ad8\u9ede\u505c\u75592~3\u79d2\u5f8c\u518d\u6162\u6162\u653e\u4e0b\u3002<\/p><\/li><\/ul><h3 data-path-to-node=\"17\"><br \/>4. \u559a\u9192\u6c89\u7761\u7684\u81c0\u90e8\u808c\u8089\uff0c\u300c\u81c0\u6a4b (Glute Bridge)\u300d<\/h3><p data-path-to-node=\"18\">\u4e45\u5750\u7684\u73fe\u4ee3\u4eba\u5f88\u5c11\u6709\u6a5f\u6703\u4f7f\u7528\u81c0\u90e8\u808c\u8089\uff0c\u56e0\u6b64\u808c\u8089\u5f88\u5bb9\u6613\u5931\u53bb\u539f\u6709\u7684\u529f\u80fd\u3002\u6a4b\u5f0f\u662f\u4e0d\u6703\u7d66\u8170\u90e8\u5e36\u4f86\u8ca0\u64d4\uff0c\u53c8\u80fd\u8b93\u81c0\u90e8\u548c\u5927\u817f\u5f8c\u5074\u8b8a\u5f97\u7d50\u5be6\u7684\u6700\u4f73\u5730\u677f\u904b\u52d5\u3002<\/p><p data-path-to-node=\"18\"><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/glute-bridge\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1592\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_BRDG.gif\" alt=\"\u5e36\u6709BurnFit\u6d6e\u6c34\u5370\u7684\u65b0\u624b\u5f92\u624b\u5065\u8eab\u52d5\u756bGIF\uff0c\u5c55\u793a\u5e73\u8eba\u65bc\u5730\u4e26\u62ac\u8d77\u81c0\u90e8\u7684\u81c0\u6a4b\u52d5\u4f5c\uff0c\u80fd\u523a\u6fc0\u81c0\u5927\u808c\u8207\u5927\u817f\u5f8c\u5074\u808c\u7fa4\uff08\u8195\u7e69\u808c\uff09\u3002\" width=\"368\" height=\"368\" \/><\/a><\/p><ul><li data-path-to-node=\"86,0,0\"><b data-path-to-node=\"86,0,0\" data-index-in-node=\"0\">\u7d66\u521d\u5b78\u8005\u7684\u63d0\u793a\uff1a<\/b> \u9762\u671d\u5929\u82b1\u677f\u8212\u9069\u5730\u8eba\u5728\u5730\u4e0a\uff0c\u4e26\u5c07\u96d9\u819d\u5f4e\u66f2\u7acb\u8d77\u3002\u7528\u8173\u5e95\u7a69\u5b9a\u5730\u8e29\u8457\u5730\u677f\uff0c\u5c07\u81c0\u90e8\u5411\u5929\u82b1\u677f\u65b9\u5411\u62ac\u8d77\u3002\u6b64\u6642\u6ce8\u610f\u4e0d\u8981\u904e\u5ea6\u6298\u8170\uff0c\u611f\u53d7\u81c0\u90e8\u7dca\u7dca\u51fa\u529b\u7684\u611f\u89ba\uff0c\u505c\u75592~3\u79d2\u5f8c\u518d\u6162\u6162\u653e\u4e0b\u3002<\/li><\/ul><h3 data-path-to-node=\"20\"><br \/>5. \u7a69\u5b9a\u8eab\u9ad4\u91cd\u5fc3\uff0c\u300c<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\"><span class=\"stad-heading-single-content-text-content\">\u5e73\u677f\u652f\u6490\u00a0 <\/span><\/span>(Plank)\u300d<\/h3><p data-path-to-node=\"21\">\u68d2\u5f0f\u80fd\u5f37\u5316\u4f5c\u70ba\u8eab\u9ad4\u4e2d\u5fc3\u7684\u6838\u5fc3 (Core) \u808c\u8089\u3002\u6bd4\u8d77\u76f2\u76ee\u5730\u6490\u5f97\u4e45\uff0c\u7dad\u6301\u6b63\u78ba\uc758\u59ff\u52e2\u624d\u662f\u6838\u5fc3\u95dc\u9375\u3002<\/p><p data-path-to-node=\"21\"><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/plank\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-768\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/PLANK.gif\" alt=\"\u5e36\u6709BurnFit\u6d6e\u6c34\u5370\u7684\u65b0\u624b\u5f92\u624b\u5065\u8eab\u52d5\u756bGIF\uff0c\u5c55\u793a\u5168\u8eab\u7528\u529b\u652f\u6490\u7684\u68d2\u5f0f\uff08\u5e73\u677f\u652f\u6490\uff09\u59ff\u52e2\uff0c\u80fd\u57f9\u990a\u6838\u5fc3\u808c\u7fa4\u652f\u6490\u529b\u7684\u52d5\u4f5c\u3002\" width=\"351\" height=\"351\" \/><\/a><\/p><ul data-path-to-node=\"22\"><li><p data-path-to-node=\"22,0,0\"><b data-path-to-node=\"89,0,0\" data-index-in-node=\"0\">\u7d66\u521d\u5b78\u8005\u7684\u63d0\u793a\uff1a<\/b> \u4e0d\u9700\u8981\u70ba\u4e86\u6490\u8d85\u904e1\u5206\u9418\u800c\u8b93\u5168\u8eab\u72c2\u6296\u3002\u5728\u4fef\u6490\u7684\u72c0\u614b\u4e0b\uff0c\u5f9e\u982d\u5230\u8173\u5c16\u4fdd\u6301\u4e00\u76f4\u7dda\uff0c\u907f\u514d\u81c0\u90e8\u7ff9\u8d77\u6216\u8170\u90e8\u5f80\u4e0b\u6c89\u3002\u5728\u59ff\u52e2\u4e0d\u8dd1\u6389\u7684\u60c5\u6cc1\u4e0b\uff0c\u6bcf\u5929\u91cd\u8907\u7df4\u7fd2<strong>\u300c\u6a19\u6e96\u5730\u6490\u4f4f\u525b\u597d20\u79d2\u300d<\/strong>\u6703\u597d\u5f97\u591a\u3002\u5982\u679c\u89ba\u5f9720\u79d2\u6bd4\u60f3\u50cf\u4e2d\u7c21\u55ae\u4e14\u77ed\u66ab\uff0c\u5728\u80fd\u7dad\u6301\u6b63\u78ba\u59ff\u52e2\u7684\u7bc4\u570d\u5167\uff0c\u53ef\u4ee5\u6162\u6162\u5c07\u6642\u9593\u589e\u52a0\u523030\u79d2\u300140\u79d2\u30011\u5206\u9418\u3002<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" 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:\/\/apps.apple.com\/cn\/app\/burnfit-workout-log-tracker\/id1503464984\" 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-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" 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-7f006de\" data-id=\"7f006de\" 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-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"24\">\ud83d\udcc5 \u5f9e\u4eca\u5929\u958b\u59cb\u768415\u5206\u9418\u521d\u5b78\u8005\u5f92\u624b\u5065\u8eab\u83dc\u55ae<\/h3><p>\u4e00\u958b\u59cb\uff0c\u6bd4\u8d77\u8ffd\u6c42\u5b8c\u7f8e\u7684\u59ff\u52e2\uff0c\u5148\u5c07\u91cd\u9ede\u653e\u5728\u8f15\u9b06\u6d3b\u52d5\u8eab\u9ad4\u4e0a\u3002<br \/>\u4eca\u665a\u71b1\u8eab\u7d50\u675f\u5f8c\uff0c\u8ddf\u8457\u4ee5\u4e0b\u7684\u83dc\u55ae\u4f9d\u5e8f\u505a\u5b8c\u4e00\u8f2a\u5427\u3002<\/p><ol start=\"1\" data-path-to-node=\"27\"><li><p data-path-to-node=\"27,0,0\"><b data-path-to-node=\"93,0,0\" data-index-in-node=\"0\">\u6905\u5b50\u6df1\u8e72\uff1a<\/b> 10\u4e0b \u00d7 3\u7d44<\/p><\/li><li><p data-path-to-node=\"27,1,0\"><b data-path-to-node=\"93,1,0\" data-index-in-node=\"0\">\u8dea\u59ff\u4f0f\u5730\u633a\u8eab (\u6216\u63a8\u7246)\uff1a<\/b> 8\u4e0b \u00d7 3\u7d44<\/p><\/li><li><p data-path-to-node=\"27,2,0\"><b data-path-to-node=\"93,2,0\" data-index-in-node=\"0\">\u80cc\u90e8\u4f38\u5c55 (W\u5f62\u72c0)\uff1a<\/b> 10\u4e0b \u00d7 3\u7d44<\/p><\/li><li><p data-path-to-node=\"27,3,0\"><b data-path-to-node=\"93,3,0\" data-index-in-node=\"0\">\u81c0\u6a4b\uff1a<\/b> 10\u4e0b \u00d7 3\u7d44<\/p><\/li><li><p class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\"><strong><span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\"><span class=\"stad-heading-single-content-text-content\">\u5e73\u677f\u652f\u6490\u00a0 <\/span><\/span><\/strong><b data-path-to-node=\"27,4,0\" data-index-in-node=\"0\">:<\/b> \u6490\u4f4f20\u79d2 \u00d7 3\u7d44 (\u82e5\u6709\u9918\u529b\u53ef\u9010\u6f38\u589e\u52a0) <i data-path-to-node=\"93,4,0\" data-index-in-node=\"27\">(\u52d5\u4f5c\u4e4b\u9593\u8acb\u653e\u9b06\u547c\u5438\uff0c\u4f11\u606f\u5927\u7d041\u5206\u9418)<\/i><i data-path-to-node=\"27,4,0\" data-index-in-node=\"43\"><br \/><\/i><\/p><\/li><\/ol><hr \/><h3>\u2b50\ufe0f \u5225\u5fd8\u4e86\uff01\u904b\u52d5\u5f8c\u7684\u5fc5\u5099\u6b65\u9a5f\uff0c\u7de9\u548c\u904b\u52d5 (Cool-down)<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5827 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Reach-For-The-Sky-Morning-GIF-by-FOUR-PAWS.gif\" alt=\"\" width=\"315\" height=\"315\" \/><\/p><p data-path-to-node=\"95\">\u6b63\u5f0f\u904b\u52d5\u7d50\u675f\u5f8c\u76f4\u63a5\u8eba\u4e0b\u662f\u4e0d\u597d\u7684\u3002\u5fc5\u9808\u7d93\u904e<strong>\u7de9\u548c\u904b\u52d5\uff08\u6536\u64cd\u4f38\u5c55\uff09<\/strong>\u7684\u904e\u7a0b\uff0c\u5c07\u56e0\u904b\u52d5\u800c\u7dca\u7e43\u6536\u7e2e\u7684\u808c\u8089\uff0c\u6eab\u548c\u5730\u62c9\u4f38\u56de\u539f\u672c\u7684\u72c0\u614b\u3002\u9019\u662f\u6e1b\u8f15\u9694\u5929\u808c\u8089\u75e0\u75db\u611f\u548c\u6d88\u9664\u75b2\u52de\u7684\u6838\u5fc3\u79d8\u8a23\u3002\u4e00\u908a\u6df1\u547c\u5438\uff0c\u4e00\u908a\u5c07\u5927\u817f\u3001\u5c0f\u817f\u3001\u80f8\u90e8\u3001\u80a9\u8180\u7b49\u4eca\u5929\u4f7f\u7528\u5230\u7684\u808c\u8089\u90e8\u4f4d\uff0c\u5404\u8f15\u67d4\u5730\u4f38\u5c5510~15\u79d2\uff0c\u8b93\u547c\u5438\u5e73\u7a69\u4e0b\u4f86\u3002<\/p><hr \/><h3 data-path-to-node=\"28,0\">\ud83d\udca1 BurnFit \u6d3b\u7528\u63d0\u793a\uff1a\u7528\u773c\u775b\u78ba\u8a8d\u81ea\u5df1\u7684\u6210\u9577<\/h3><p data-path-to-node=\"28,0\">\u5373\u4f7f\u662f\u8f15\u9b06\uc758\u904b\u52d5\uff0c\u53ea\u8981\u6bd4\u6628\u5929\u591a\u505a1\u4e0b\uff0c\u5c31\u662f\u5de8\u5927\uc758\u9032\u6b65\u3002\u6bd4\u8d77\u60f3\u5728\u77ed\u6642\u9593\u5167\u770b\u5230\u6210\u6548\uff0c\u914d\u5408\u8eab\u9ad4\uc758\u6b65\u8abf\u990a\u6210\u898f\u5f8b\uc758\u7fd2\u6163\u66f4\u70ba\u91cd\u8981\u3002\u904b\u52d5\u7d50\u675f\u5f8c\uff0c\u6253\u958b <b data-path-to-node=\"96,0\" data-index-in-node=\"95\">BurnFit<\/b> APP\uff0c\u8f15\u9b06\u8a18\u9304\u4eca\u5929\uc758\u52d5\u4f5c\u548c\u6b21\u6578\u5427\u3002\u4e00\u6b65\u6b65\u7d2f\u7a4d\u8d77\u4f86\u7684\u5c0f\u7d00\u9304\uff0c\u5c07\u6210\u70ba\u5e6b\u52a9\u4f60\u5805\u6301\u4e0d\u61c8\u3001\u6301\u7e8c\u904b\u52d5\u4e0b\u53bb\u7684\u6700\u5f37\u5927\u52d5\u529b\u3002<\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-10730\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-539x1024.png\" alt=\"BurnFit\u5065\u8eabApp\u7684\u904b\u52d5\u7d00\u9304\u756b\u9762\uff0c\u986f\u793a\u7e3d\u904b\u52d5\u91cf\u8207\u555e\u9234\u6df1\u8e72\u7b49\u8a13\u7df4\u7d30\u7bc0\uff0c\u5e6b\u52a9\u7a81\u7834\u6e1b\u80a5\u505c\u6eef\u671f\" width=\"244\" height=\"463\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-539x1024.png 539w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-768x1460.png 768w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-808x1536.png 808w, 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