{"id":6870,"date":"2026-05-29T13:00:21","date_gmt":"2026-05-29T04:00:21","guid":{"rendered":"https:\/\/burnfit.io\/?p=6870"},"modified":"2026-05-29T13:16:03","modified_gmt":"2026-05-29T04:16:03","slug":"%e7%bf%b9%e8%87%80%e8%a8%93%e7%b7%b4%e8%8f%9c%e5%96%ae%ef%bc%9a%e6%89%81%e5%b9%b3%e5%87%b9%e9%99%b7%e7%9a%84%e8%87%80%e9%83%a8%e8%ae%8a%e6%88%90%e8%9c%9c%e6%a1%83%e8%87%80%e7%9a%84%e6%9c%80%e6%9c%89","status":"publish","type":"post","link":"https:\/\/burnfit.io\/zh-hant\/%e7%bf%b9%e8%87%80%e8%a8%93%e7%b7%b4%e8%8f%9c%e5%96%ae%ef%bc%9a%e6%89%81%e5%b9%b3%e5%87%b9%e9%99%b7%e7%9a%84%e8%87%80%e9%83%a8%e8%ae%8a%e6%88%90%e8%9c%9c%e6%a1%83%e8%87%80%e7%9a%84%e6%9c%80%e6%9c%89\/","title":{"rendered":"\u7ff9\u81c0\u8a13\u7df4\u83dc\u55ae\uff1a\u6241\u5e73\u51f9\u9677\u7684\u81c0\u90e8\u8b8a\u6210\u871c\u6843\u81c0\u7684\u6700\u6709\u6548\u65b9\u6cd5"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6870\" class=\"elementor elementor-6870\">\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>\u5f9e\u5c45\u5bb6\u5f92\u624b\u5230\u5065\u8eab\u623f\u5668\u68b0\uff0c\u5f37\u529b\u6cf5\u611f\u81c0\u90e8\u808c\u8089\u7684 \u7ff9\u81c0\u8a13\u7df4 \u63a8\u85a6<\/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 decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Long-Hair-Fitness-GIF-by-Tony-Ciccone-Photography.gif\" title=\"\" alt=\"\" loading=\"lazy\" \/>\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>\u6bcf\u7576\u7167\u93e1\u5b50\u6642\uff0c\u770b\u8457\u81ea\u5df1\u4e0b\u5782\u6241\u5e73\u7684\u81c0\u90e8\u7dda\u689d\uff0c\u6216\u662f\u5169\u5074\u51f9\u9677\u7684<strong>\u300c\u81c0\u51f9\u9677\u300d<\/strong>\u800c\u611f\u5230\u56f0\u64fe\u55ce\uff1f\u90a3\u4f60\u771f\u7684\u770b\u5c0d\u6587\u7ae0\u4e86\u3002<\/p><p data-path-to-node=\"57,0\"><b data-path-to-node=\"57,0\" data-index-in-node=\"0\">\ud83d\udd0d \u4ec0\u9ebc\u662f\u81c0\u51f9\u9677\uff08Hip-dip\uff09\uff1f<\/b> <br \/>&#8211; \u9aa8\u76c6\u8207\u5927\u817f\u76f8\u4ea4\u7684\u5916\u5074\u7dda\u689d\u5411\u5167\u51f9\u9677\u7684\u5f62\u72c0\u3002\u9019\u5927\u591a\u662f\u7531\u9aa8\u76c6\u9aa8\u9abc\u7d50\u69cb\u3001\u8102\u80aa\u5206\u4f48\u548c\u808c\u8089\u767c\u9054\u7a0b\u5ea6\u6c7a\u5b9a\u7684\u81ea\u7136\u9ad4\u578b\u7279\u5fb5\u3002<\/p><p data-path-to-node=\"58\">\u8a31\u591a\u4eba\u70ba\u4e86\u7df4\u51fa\u597d\u770b\u7684\u4e0b\u534a\u8eab\u7dda\u689d\uff0c\u901a\u5e38\u6703\u76f2\u76ee\u5730\u900f\u904e<strong>\u300c\u6df1\u8e72\u300d<\/strong>\u7b49\u5e38\u898b\u7684\u4e0b\u534a\u8eab\u904b\u52d5\u4f86\u4ee3\u66ff\u5c08\u9580\u7684\u7ff9\u81c0\u8a13\u7df4\u3002\u96d6\u7136\u4e0b\u534a\u8eab\u904b\u52d5\u78ba\u5be6\u6709\u6548\uff0c\u4f46\u82e5\u60f3\u7cbe\u6e96\u7df4\u51fa\u6e3e\u5713\u98fd\u6eff\u7684\u81c0\u90e8\uff0c\u4f60\u66f4\u9700\u8981\u91dd\u5c0d<strong>\u300c\u81c0\u90e8\u808c\u8089\u300d<\/strong>\u9032\u884c\u5b64\u7acb\u8207\u96c6\u4e2d\u523a\u6fc0\u7684\u7ff9\u81c0\u8a13\u7df4\u3002<\/p><p data-path-to-node=\"59\">\u4e0d\u8ad6\u662f\u5c45\u5bb6\u5373\u53ef\u8f15\u9b06\u4e0a\u624b\u7684\u5f92\u624b\u8a13\u7df4\uff0c\u9084\u662f\u5065\u8eab\u623f\u7684\u5c08\u696d\u91cd\u8a13\u5668\u68b0\uff0c\u672c\u6587\u70ba\u4f60\u7cbe\u9078\u4e86\u80fd\u5c07\u6241\u5e73\u81c0\u6253\u9020\u6210\u5b8c\u7f8e\u871c\u6843\u81c0\u7684\u6700\u6709\u6548\u7ff9\u81c0\u8a13\u7df4\u83dc\u55ae\u3002\u9078\u64c7\u6700\u9069\u5408\u4f60\u76ee\u524d\u904b\u52d5\u74b0\u5883\u7684\u65b9\u6cd5\uff0c\u4e00\u8d77\u7df4\u51fa\u7dca\u7dfb\u98fd\u6eff\u7684\u871c\u6843\u81c0\u5427\uff01<\/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 fetchpriority=\"high\" 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\">\ud83c\udfe0 Part 1. \u3010\u5c45\u5bb6\u7bc7\u3011\u5728\u745c\u73c8\u588a\u4e0a\u5373\u53ef\u5b8c\u6210\u7684\u5f92\u624b\u7ff9\u81c0\u8a13\u7df4\u83dc\u55ae<\/h3><p data-path-to-node=\"70\">\u5728\u5bb6\u9032\u884c\u5f92\u624b<b data-path-to-node=\"70\" data-index-in-node=\"6\">\u81c0\u90e8\u808c\u8089\u8a13\u7df4<\/b>\u6642\uff0c\u6700\u91cd\u8981\u7684\u95dc\u9375\u5728\u65bc\u7cbe\u6e96\u611f\u53d7\u808c\u8089\u7684\u767c\u529b\u8207\u523a\u6fc0\u3002\u5373\u4f7f\u6c92\u6709\u91cd\u91cf\u5668\u5177\uff0c\u53ea\u8981\u7dad\u6301\u6b63\u78ba\u7684\u59ff\u52e2\uff0c\u540c\u6a23\u80fd\u7372\u5f97\u986f\u8457\u7684\u6210\u6548\u3002<\/p><p data-path-to-node=\"71\">\u4e0d\u904e\uff0c\u82e5\u60a8\u89ba\u5f97\u96e3\u5ea6\u8f03\u96e3\u62ff\u634f\u6216\u9ad4\u529b\u4e0d\u8db3\uff0c\u4e00\u958b\u59cb\u4e0d\u5fc5\u52c9\u5f37\u81ea\u5df1\u505a\u5b8c\u5168\u90e8\u52d5\u4f5c\u3002\u60a8\u53ef\u4ee5\u6839\u64da\u81ea\u5df1\u7684\u8eab\u9ad4\u72c0\u614b\u8abf\u6574\u52d5\u4f5c\u6578\u91cf\u548c\u7d44\u6578\uff0c\u5148\u9078\u64c7\u5e7e\u500b\u559c\u6b61\u7684\u52d5\u4f5c\uff0c\u5f9e\u611f\u53d7\u81c0\u90e8\u767c\u529b\u958b\u59cb\u5373\u53ef\u3002<\/p><ul><li><strong>\u81c0\u6a4b (Glute Bridge) | \u76ee\u6a19\uff1a\u5927\u81c0\u808c<\/strong><\/li><\/ul><p><img decoding=\"async\" class=\"aligncenter wp-image-1592\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_BRDG.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"72,0,1,0,0\"><b data-path-to-node=\"72,0,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 20\u6b21 x 4\u7d44<\/p><\/li><li><p data-path-to-node=\"72,0,1,1,0\"><b data-path-to-node=\"72,0,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u5e73\u8eba\u65bc\u745c\u73c8\u588a\u4e0a\uff0c\u96d9\u819d\u5fae\u5c48\uff0c\u96d9\u8173\u6253\u958b\u8207\u9ad6\u540c\u5bec\u3002\u904b\u7528\u81c0\u90e8\u808c\u8089\u7684\u529b\u91cf\uff0c\u5c07\u9aa8\u76e4\u5411\u4e0a\u62ac\u8d77\u3002<\/p><\/li><li><p data-path-to-node=\"72,0,1,2,0\"><b data-path-to-node=\"72,0,1,2,0\" data-index-in-node=\"0\">Tip\uff1a<\/b> \u6ce8\u610f\u4e0d\u8981\u904e\u5ea6\u62f1\u8170\u3002\u5c07\u6ce8\u610f\u529b\u96c6\u4e2d\u5728\u9802\u5cf0\u6642\u7dca\u593e\u81c0\u90e8\uff0c\u78ba\u4fdd\u4e0a\u534a\u8eab\u8207\u5927\u817f\u5448\u4e00\u76f4\u7dda\u3002<\/p><\/li><\/ul><\/li><li><strong>\u8dea\u59ff\u5f8c\u8e22\u817f (Donkey Kick) | \u76ee\u6a19\uff1a\u81c0\u90e8\u4e0a\u5074\u98fd\u6eff\u5ea6<\/strong><\/li><\/ul><p><img decoding=\"async\" class=\"aligncenter wp-image-3372\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/DONK_KICK.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"72,1,1,0,0\"><b data-path-to-node=\"72,1,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 15\u6b21 x 4\u7d44<\/p><\/li><li><p data-path-to-node=\"72,1,1,1,0\"><b data-path-to-node=\"72,1,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u96d9\u624b\u96d9\u819d\u8457\u5730\u5448\u56db\u8db3\u8dea\u59ff\uff0c\u4fdd\u6301\u4e00\u5074\u819d\u84cb\u5f4e\u66f2 90 \u5ea6\uff0c\u5c07\u8173\u5e95\u671d\u5411\u5929\u82b1\u677f\u65b9\u5411\u5f80\u5f8c\u4e0a\u65b9\u8e22\u8d77\u3002<\/p><\/li><li><p data-path-to-node=\"72,1,1,2,0\"><b data-path-to-node=\"72,1,1,2,0\" data-index-in-node=\"0\">Tip\uff1a<\/b> \u62ac\u817f\u6642\u6838\u5fc3\u8981\u7528\u529b\u6536\u7dca\uff0c\u907f\u514d\u9aa8\u76e4\u5411\u4e00\u5074\u50be\u659c\u6216\u8170\u90e8\u4e0b\u584c\u3002<\/p><\/li><\/ul><\/li><li><strong>\u5074\u81e5\u868c\u6bbc\u5f0f (Side Lying Clam) | \u76ee\u6a19\uff1a\u4e2d\u81c0\u808c \/ \u81c0\u90e8\u5916\u5074<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3180\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/SIDE_LYING_CLAM.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"72,2,1,0,0\"><b data-path-to-node=\"72,2,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 20\u6b21 x 4\u7d44<\/p><\/li><li><p data-path-to-node=\"72,2,1,1,0\"><b data-path-to-node=\"72,2,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u8eab\u9ad4\u5074\u81e5\uff0c\u96d9\u819d\u5f4e\u66f2 90 \u5ea6\uff0c\u96d9\u8173\u8173\u8ddf\u4f75\u650f\u3002\u50cf\u868c\u6bbc\u958b\u555f\u4e00\u6a23\uff0c\u5c07\u4e0a\u5074\u7684\u819d\u84cb\u5411\u4e0a\u5f35\u958b\u3002<\/p><\/li><li><p data-path-to-node=\"72,2,1,2,0\"><b data-path-to-node=\"72,2,1,2,0\" data-index-in-node=\"0\">Tip\uff1a<\/b> \u56fa\u5b9a\u597d\u9aa8\u76e4\u907f\u514d\u8eab\u9ad4\u5411\u5f8c\u7ffb\u8f49\uff0c\u4e26\u78ba\u5be6\u611f\u53d7\u81c0\u90e8\u5916\u5074\uff08\u4e2d\u81c0\u808c\uff09\u50b3\u4f86\u7684\u9178\u8139\u611f\u3002<\/p><\/li><\/ul><\/li><li><strong>\u5074\u81e5\u76f4\u817f\u5916\u5c55 (Lying Hip Abduction) | \u76ee\u6a19\uff1a\u96d5\u5851\u81c0\u90e8\u5916\u5074\u7dda\u689d<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1997\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/LYING_HIP_ABD.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"72,3,1,0,0\"><b data-path-to-node=\"72,3,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 20\u6b21 x 4\u7d44<\/p><\/li><li><p data-path-to-node=\"72,3,1,1,0\"><b data-path-to-node=\"72,3,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u8eab\u9ad4\u5074\u81e5\u4f38\u76f4\uff0c\u4e0b\u5074\u5927\u817f\u5fae\u5c48\u4ee5\u7dad\u6301\u5e73\u8861\uff0c\u4e0a\u5074\u5927\u817f\u4fdd\u6301\u819d\u84cb\u6253\u76f4\u4e26\u5411\u4e0a\u62ac\u8d77\u3002<\/p><\/li><li><p data-path-to-node=\"72,3,1,2,0\"><b data-path-to-node=\"72,3,1,2,0\" data-index-in-node=\"0\">Tip\uff1a<\/b> \u96d6\u7136\u8207\u868c\u6bbc\u5f0f\u985e\u4f3c\uff0c\u4f46\u900f\u904e\u5c07\u6574\u689d\u817f\u62ac\u8d77\uff0c\u80fd\u7d66\u4e88\u4e2d\u81c0\u808c\u4e0a\u5074\u66f4\u5f37\u70c8\u7684\u6536\u7e2e\u523a\u6fc0\u3002<\/p><\/li><\/ul><\/li><li><strong>\u8dea\u59ff\u5074\u62ac\u817f (Fire Hydrant) | \u76ee\u6a19\uff1a\u6539\u5584\u81c0\u51f9\u9677\u7684\u5fc5\u7df4\u52d5\u4f5c<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6858\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ud30c\uc774\uc5b4-\ud558\uc774\ub4dc\ub7f0\ud2b8.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"72,4,1,0,0\"><b data-path-to-node=\"72,4,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 15\u6b21 x 4\u7d44<\/p><\/li><li><p data-path-to-node=\"72,4,1,1,0\"><b data-path-to-node=\"72,4,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u5448\u56db\u8db3\u8dea\u59ff\uff0c\u4fdd\u6301\u819d\u84cb\u5f4e\u66f2 90 \u5ea6\u7684\u72c0\u614b\uff0c\u76f4\u63a5\u5c07\u5927\u817f\u5411\u5074\u908a\u5f35\u958b\u62ac\u8d77\uff0c\u96a8\u5f8c\u7de9\u6162\u653e\u4e0b\u3002<\/p><\/li><li><p data-path-to-node=\"72,4,1,2,0\"><b data-path-to-node=\"72,4,1,2,0\" data-index-in-node=\"0\">Tip\uff1a<\/b> \u5411\u5074\u908a\u62ac\u817f\u6642\uff0c\u6838\u5fc3\u8981\u767c\u529b\u6490\u4f4f\uff0c\u907f\u514d\u4e0a\u534a\u8eab\u904e\u5ea6\u5411\u53e6\u4e00\u5074\u50be\u5012\uff0c\u624d\u80fd\u7cbe\u6e96\u523a\u6fc0\u5230\u81c0\u90e8\u5916\u5074\u3002<\/p><\/li><\/ul><\/li><\/ul>\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<hr \/><h3>\ud83d\udcaa Part 2. \u3010\u5065\u8eab\u623f\u7bc7\u3011\u5229\u7528\u91cd\u91cf\u6253\u9020\u5927\u9ad4\u7a4d\u7684\u5668\u68b0\u7ff9\u81c0\u8a13\u7df4\u83dc\u55ae<\/h3><p data-path-to-node=\"75\">\u5728\u5065\u8eab\u623f\u4e2d\uff0c\u6211\u5011\u53ef\u4ee5\u7a4d\u6975\u5229\u7528\u91cd\u8a13\u5668\u68b0\u8207\u91cd\u91cf\uff0c\u9032\u884c\u80fd\u96c6\u4e2d\u8f5f\u70b8\u4e26\u653e\u5927\u81c0\u90e8\u9ad4\u7a4d\u7684<b data-path-to-node=\"75\" data-index-in-node=\"37\">\u81c0\u90e8\u808c\u8089\u8a13\u7df4<\/b>\u3002<\/p><p data-path-to-node=\"76\">\u7531\u65bc\u6d89\u53ca\u91cd\u91cf\u8a13\u7df4\uff0c\u5177\u6709\u4e00\u5b9a\u7684\u53d7\u50b7\u98a8\u96aa\uff0c\u56e0\u6b64\u5fc5\u9808\u6839\u64da\u500b\u4eba\u7684\u8eab\u9ad4\u72c0\u6cc1\u548c\u7576\u5929\u72c0\u614b\u4f86\u8abf\u6574\u91cd\u91cf\u3001\u6b21\u6578\u8207\u7d44\u6578\u3002\u60a8\u53ef\u4ee5\u5f9e\u63a8\u85a6\u7684\u52d5\u4f5c\u4e2d\uff0c\u6311\u9078\u5e7e\u500b\u611f\u8208\u8da3\u7684\u512a\u5148\u57f7\u884c\u3002\u6b64\u5916\uff0c\u5982\u679c\u60a8\u7684\u5065\u8eab\u623f\u6c92\u6709\u6587\u7ae0\u4e2d\u63d0\u5230\u7684\u7279\u5b9a\u5668\u68b0\uff0c\u4e5f\u53ef\u4ee5\u5b8c\u5168\u7528\u5176\u4ed6\u985e\u4f3c\u529f\u80fd\u7684\u5668\u68b0\u4ee3\u66ff\u3002<\/p><ul><li><strong>\u69d3\u9234\u81c0\u63a8 (Barbell Hip Thrust) | \u6253\u9020\u6574\u9ad4\u81c0\u90e8\u9ad4\u7a4d\u7684\u738b\u8005\u52d5\u4f5c<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2326\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/WEI_HIP_THRUST.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"77,0,1,0,0\"><b data-path-to-node=\"77,0,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 12\u6b21 x 4\u7d44<\/p><\/li><li><p data-path-to-node=\"77,0,1,1,0\"><b data-path-to-node=\"77,0,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u5c07\u4e0a\u80cc\u90e8\u9760\u5728\u91cd\u8a13\u6905\u4e0a\uff0c\u69d3\u9234\u7f6e\u65bc\u9ad6\u95dc\u7bc0\u4e0a\u65b9\uff0c\u5229\u7528\u81c0\u90e8\u7684\u529b\u91cf\u5c07\u69d3\u9234\u5782\u76f4\u5411\u4e0a\u63a8\u8d77\u3002<\/p><\/li><li><p data-path-to-node=\"77,0,1,2,0\"><b data-path-to-node=\"77,0,1,2,0\" data-index-in-node=\"0\">Tip\uff1a<\/b> \u8173\u5f8c\u8ddf\u5fc5\u9808\u7528\u529b\u8e29\u5be6\u5730\u9762\uff0c\u9019\u6a23\u80fd\u6e1b\u5c11\u5927\u817f\u524d\u5074\u4ee3\u511f\uff0c\u4e26\u7d66\u4e88\u81c0\u90e8\u6700\u5f37\u70c8\u3001\u6700\u9802\u5cf0\u7684\u6536\u7e2e\u611f\u3002<\/p><\/li><\/ul><\/li><li><strong>\u6a5f\u68b0\u5750\u59ff\u5916\u5c55 (Hip Abduction) | \u586b\u88dc\u81c0\u51f9\u9677\u7684\u4e2d\u81c0\u808c\u8a13\u7df4<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5125\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/HIP_ABD_MC-1.gif\" alt=\"\ud799 \uc5b4\ube0c\ub355\uc158 \uba38\uc2e0 \uc6b4\ub3d9 \uc2dc \uc911\ub454\uadfc\uacfc \uc5c9\ub369\uc774 \uc678\uce21 \uadfc\uc721\uc774 \ud65c\uc131\ud654\ub418\ub294 \ubaa8\uc2b5\uc744 \ubcf4\uc5ec\uc8fc\ub294 \uadfc\uc721 \ud574\ubd80\ud559 \ub2e4\uc774\uc5b4\uadf8\ub7a8\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"77,1,1,0,0\"><b data-path-to-node=\"77,1,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 15\u6b21 x 4\u7d44<\/p><\/li><li><p data-path-to-node=\"77,1,1,1,0\"><b data-path-to-node=\"77,1,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u5750\u5728\u5668\u68b0\u4e0a\uff0c\u5c07\u64cb\u588a\u9760\u5728\u96d9\u817f\u5927\u817f\u5916\u5074\u3002\u904b\u7528\u81c0\u90e8\u5916\u5074\u7684\u529b\u91cf\uff0c\u5c07\u96d9\u817f\u5411\u5169\u5074\u5f35\u958b\u3002<\/p><\/li><li><p data-path-to-node=\"77,1,1,2,0\"><b data-path-to-node=\"77,1,1,2,0\" data-index-in-node=\"0\">Tip\uff1a<\/b> \u4e0a\u8eab\u53ef\u5fae\u5fae\u524d\u50be\uff0c\u4e26\u4fdd\u6301\u52d5\u4f5c\u7684\u63a7\u5236\uff0c\u62c9\u9577\u81c0\u90e8\u5f8c\u5074\u8207\u5074\u908a\u808c\u8089\u62c9\u4f38\u8207\u6536\u7e2e\u7684\u5e45\u5ea6\u3002<\/p><\/li><\/ul><\/li><li><strong>\u81c0\u90e8\u5f8c\u8e22\u6a5f (Glute Kickback Machine) | \u81c0\u90e8\u5c08\u5c6c\u5b64\u7acb\u5668\u68b0<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2439\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_KB_MC.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li data-path-to-node=\"77,2,1,0,0\"><b data-path-to-node=\"77,2,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 12\u6b21 x 4\u7d44<br \/><br \/><\/li><li data-path-to-node=\"77,2,1,1,0\"><b data-path-to-node=\"77,2,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u5c07\u8eab\u9ad4\u56fa\u5b9a\u5728\u5668\u68b0\u896f\u588a\u4e0a\uff0c\u55ae\u8173\u8e29\u4f4f\u8e0f\u677f\uff0c\u5229\u7528\u81c0\u90e8\u529b\u91cf\u5f37\u529b\u5411\u5f8c\u63a8\u3002<br \/><br \/><\/li><li data-path-to-node=\"77,2,1,2,0\"><b data-path-to-node=\"77,2,1,2,0\" data-index-in-node=\"0\">Tip\uff1a<\/b> \u9019\u662f\u5c08\u9580\u70ba\u81c0\u90e8\u6536\u7e2e\u800c\u8a2d\u8a08\u7684\u5668\u68b0\uff0c\u56e0\u6b64\u7576\u817f\u5411\u5f8c\u5ef6\u4f38\u6642\uff0c\u8acb\u5c08\u6ce8\u65bc\u5c07\u81c0\u90e8\u4e0a\u7de3\u64e0\u58d3\u5230\u6975\u81f4\u3002<br \/><br \/><\/li><\/ul><\/li><li><strong>\u7e9c\u7e69\u81c0\u5916\u5c55 (Cable Hip Abduction) | \u5074\u908a\u7dda\u689d\u8207\u9ad4\u7a4d\u6700\u5927\u5316<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2206\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/CABLE_HIP_ABD.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"77,3,1,0,0\"><b data-path-to-node=\"77,3,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 15\u6b21 x 4\u7d44<\/p><\/li><li><p data-path-to-node=\"77,3,1,1,0\"><b data-path-to-node=\"77,3,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u7ad9\u5728\u7e9c\u7e69\u6a5f\u65c1\uff0c\u5c07\u8173\u8e1d\u6263\u74b0\u9023\u63a5\u5230\u4f4e\u4f4d\u6ed1\u8f2a\uff0c\u6838\u5fc3\u7a69\u5b9a\u5f8c\uff0c\u5c07\u5916\u5074\u817f\u5411\u8eab\u9ad4\u5074\u908a\u9060\u8655\u6383\u51fa\u3002<\/p><\/li><li><p data-path-to-node=\"77,3,1,2,0\"><b data-path-to-node=\"77,3,1,2,0\" data-index-in-node=\"0\">Tip\uff1a<\/b> \u56b4\u7981\u4f7f\u7528\u8eab\u9ad4\u6163\u6027\u53cd\u5f48\uff1b\u5fc5\u9808\u7528\u610f\u5ff5\u63a7\u5236\uff0c\u5229\u7528\u81c0\u90e8\u5916\u5074\u808c\u8089\u5c0d\u6297\u7e9c\u7e69\u7684\u6301\u7e8c\u963b\u529b\u3002<\/p><\/li><\/ul><\/li><li><p data-path-to-node=\"77,4,0\"><b data-path-to-node=\"77,4,0\" data-index-in-node=\"0\">\u53f2\u5bc6\u65af\u67b6\u76f8\u64b2\u6df1\u8e72 (Smith Machine Wide Squat) | \u76ee\u6a19\uff1a\u81c0\u90e8\u4e0b\u7de3\u7dda\u689d\u96d5\u5851<\/b><\/p><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1041\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/SM_SQT.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"77,4,1,0,0\"><b data-path-to-node=\"77,4,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578\uff1a<\/b> 12\u6b21 x 4\u7d44<\/p><\/li><li><p data-path-to-node=\"77,4,1,1,0\"><b data-path-to-node=\"77,4,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5\uff1a<\/b> \u96d9\u8173\u6253\u958b\u6bd4\u80a9\u66f4\u5bec\uff0c\u8173\u5c16\u5411\u5916\u65cb\u8f49\u7d04 45 \u5ea6\u3002\u5c07\u81c0\u90e8\u5411\u5f8c\u4e0b\u65b9\u6df1\u8e72\u5750\u4e0b\uff0c\u96a8\u5f8c\u518d\u7ad9\u8d77\u3002<\/p><\/li><li><p data-path-to-node=\"77,4,1,2,0\"><b data-path-to-node=\"77,4,1,2,0\" data-index-in-node=\"0\">Tip (App \u8a18\u9304)\uff1a<\/b> \u5728 BurnFit App \u4e2d\u9032\u884c\u8a18\u9304\u6216\u641c\u5c0b\u6642\uff0c\u8acb\u9078\u64c7 <b data-path-to-node=\"77,4,1,2,0\" data-index-in-node=\"42\">\u3010Smith Machine Squat\u3011<\/b>\u3002\u5be6\u969b\u64cd\u4f5c\u6642\uff0c\u53ea\u9700\u5c07\u96d9\u8173\u7ad9\u8ddd\u8abf\u5bec\u5373\u53ef\u3002<\/p><\/li><li><p data-path-to-node=\"77,4,1,3,0\"><b data-path-to-node=\"77,4,1,3,0\" data-index-in-node=\"0\">Tip (\u59ff\u52e2)\uff1a<\/b> \u7ad9\u8d77\u6642\uff0c\u7528\u5168\u8173\u638c\u8e29\u8e0f\u5730\u9762\uff0c\u4e26\u5728\u9802\u5cf0\u6642\u5f37\u529b\u6536\u7dca\u81c0\u90e8\u4e0b\u7de3\u7684\u5fae\u7b11\u7dda\u3002<\/p><\/li><\/ul><\/li><\/ul><p><strong>\ud83d\udca1 \u4e0d\u540c\u5834\u5730\u7684\u7ff9\u81c0\u83dc\u55ae\u4e00\u5206\u9418\u901f\u89bd<\/strong><\/p><ul><li><p data-path-to-node=\"78,1,0,0\"><b data-path-to-node=\"78,1,0,0\" data-index-in-node=\"0\">\u5c45\u5bb6\u83dc\u55ae\uff1a<\/b> \u81c0\u6a4b \u2192 \u8dea\u59ff\u5f8c\u8e22\u817f \u2192 \u5074\u81e5\u868c\u6bbc\u5f0f \/ \u5074\u81e5\u76f4\u817f\u5916\u5c55 \/ \u8dea\u59ff\u5074\u62ac\u817f (\u8457\u91cd\uff1a\u808c\u8089\u611f\u77e5\u8207\u7dda\u689d\u96d5\u5851)<\/p><\/li><li><p data-path-to-node=\"78,1,1,0\"><b data-path-to-node=\"78,1,1,0\" data-index-in-node=\"0\">\u5065\u8eab\u623f\u83dc\u55ae\uff1a<\/b> \u69d3\u9234\u81c0\u63a8 \u2192 \u6a5f\u68b0\u5916\u5c55 \u2192 \u81c0\u90e8\u5f8c\u8e22\u6a5f \/ \u7e9c\u7e69\u81c0\u5916\u5c55 \u2192 \u76f8\u64b2\u6df1\u8e72 (\u8457\u91cd\uff1a\u91cd\u91cf\u904e\u8f09\u8207\u9ad4\u7a4d\u589e\u9577)<\/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 fetchpriority=\"high\" 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-fe95245 elementor-widget elementor-widget-text-editor\" data-id=\"fe95245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>\ud83d\udd25 \u5728 BurnFit \u4e2d\u8a18\u9304\u60a8\u7684\u7ff9\u81c0\u8a13\u7df4\u83dc\u55ae<\/h3><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=\"243\" height=\"461\" 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, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-351x667.png 351w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-650x1236.png 650w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-550x1046.png 550w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-460x875.png 460w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-450x856.png 450w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387-350x666.png 350w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/03\/\ud3f0-\ubaa9\uc5c5-cn-\uc6b4\ub3d9\uae30\ub85d-scaled-e1775719750387.png 1015w\" sizes=\"(max-width: 243px) 100vw, 243px\" \/><\/p><p data-path-to-node=\"81\">\u4e0d\u8ad6\u662f\u5c45\u5bb6\u5f92\u624b\u8a13\u7df4\u9084\u662f\u5065\u8eab\u623f\u7684\u9ad8\u5f37\u5ea6\u91cd\u8a13\uff0c\u60f3\u8981\u8b93\u81c0\u90e8\u808c\u8089\u5feb\u901f\u6210\u9577\uff0c\u7cfb\u7d71\u5316\u7684\u6578\u64da\u8a18\u9304\u7d55\u5c0d\u662f\u4e0d\u53ef\u6216\u7f3a\u7684\u3002\u5584\u7528\u904b\u52d5\u8a18\u9304 <strong>App<\/strong> <b data-path-to-node=\"81\" data-index-in-node=\"61\">\u300cBurnFit\u300d<\/b> \u7684\u83dc\u55ae\u529f\u80fd\uff0c\u80fd\u5e6b\u4f60\u66f4\u8070\u660e\u3001\u66f4\u6709\u6548\u5730\u7ba1\u7406<b data-path-to-node=\"81\" data-index-in-node=\"90\">\u7ff9\u81c0\u8a13\u7df4<\/b>\u9032\u5ea6\u3002<\/p><ul data-path-to-node=\"82\"><li><p data-path-to-node=\"82,0,0\"><b data-path-to-node=\"82,0,0\" data-index-in-node=\"0\">\u5ba2\u88fd\u5316\u5c08\u5c6c\u7684\u5c45\u5bb6\u8207\u5065\u8eab\u623f\u83dc\u55ae\uff1a<\/b> \u5728 BurnFit App \u4e2d\u63d0\u524d\u5b89\u6392\u597d\u4eca\u5929\u9810\u8a08\u57f7\u884c\u7684\u81c0\u90e8\u8a13\u7df4\u9805\u76ee\u3002\u9019\u80fd\u5e6b\u4f60\u7701\u53bb\u6bcf\u6b21\u5230\u4e86\u8a13\u7df4\u5834\u5730\u624d\u5728\u60f3\u300c\u63a5\u4e0b\u4f86\u8981\u7df4\u4ec0\u9ebc\u300d\u7684\u6642\u9593\uff0c\u5927\u5e45\u63d0\u5347\u8a13\u7df4\u5c08\u6ce8\u5ea6\u3002<\/p><\/li><li><p data-path-to-node=\"82,1,0\"><b data-path-to-node=\"82,1,0\" data-index-in-node=\"0\">\u5be6\u8e10\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u7684\u7d44\u6578\u8207\u91cd\u91cf\u8a18\u9304\uff1a<\/b> \u81c0\u90e8\u808c\u8089\u5fc5\u9808\u63a5\u53d7\u6bd4\u4e0a\u4e00\u6b21\u66f4\u5f37\u7684\u523a\u6fc0\uff08\u66f4\u91cd\u6216\u66f4\u591a\u6b21\u6578\uff09\u624d\u6703\u6210\u9577\u3002\u5728 BurnFit \u4e2d\u8a73\u7d30\u8a18\u9304\u6bcf\u4e00\u7d44\u7684\u91cd\u91cf\u8207\u6b21\u6578\uff0c\u80fd\u6210\u70ba\u4f60\u4e0b\u4e00\u6b21\u8a13\u7df4\u6642\u6311\u6230\u81ea\u6211\u7684\u7cbe\u6e96\u57fa\u6e96\u9ede\u3002<\/p><\/li><li><p data-path-to-node=\"82,2,0\"><b data-path-to-node=\"82,2,0\" data-index-in-node=\"0\">\u8996\u89ba\u5316\u7684\u6210\u9577\u6578\u64da\u5716\u8868\uff1a<\/b> \u770b\u8457\u65e5\u66c6\u4e0a\u88ab\u6c57\u6c34\u8207\u5805\u6301\u586b\u6eff\u7684\u904b\u52d5\u8a18\u9304\uff0c\u6703\u5e36\u4f86\u6975\u5927\u7684\u6210\u5c31\u611f\u3002\u9019\u4e9b\u6301\u7e8c\u7d2f\u7a4d\u7684\u500b\u4eba\u5316\u904b\u52d5\u6578\u64da\uff0c\u5c07\u6210\u70ba\u4f60\u6301\u4e4b\u4ee5\u6046\u3001\u7d55\u4e0d\u534a\u9014\u800c\u5ee2\u7684\u6700\u4f73\u52d5\u529b\u3002<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">\u5716\u7247\u4f86\u6e90: Unsplash, GIPHY, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b><strong>[\u53c3\u8003\u6587\u737b]<\/strong><\/b><\/span><\/p><ul><li><p data-path-to-node=\"84,1,0,0\"><span style=\"font-size: 14px;\">\u97d3\u570b\u9ad4\u80b2\u5b78\u6703\u671f\u520a (KJPE) &#8211; \u5f92\u624b\u8207\u8ca0\u91cd\u8a13\u7df4\u5c0d\u5927\u81c0\u808c\u53ca\u4e2d\u81c0\u808c\u6d3b\u5316\u6548\u7387\u4e4b\u6bd4\u8f03\u7814\u7a76<\/span><\/p><\/li><li><p data-path-to-node=\"84,1,1,0\"><span style=\"font-size: 14px;\">\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703 (ACSM) &#8211; \u4e0b\u80a2\u808c\u8089\u767c\u5c55\u8207\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u8a13\u7df4\u6307\u5357<\/span><\/p><\/li><li><p data-path-to-node=\"84,1,2,0\"><span style=\"font-size: 14px;\">\u5927\u97d3\u904b\u52d5\u91ab\u5b78\u6703 (KSSM) &#8211; \u81c0\u90e8\u5468\u908a\u808c\u8089\u5f37\u5316\u5c0d\u9aa8\u76c6\u7a69\u5b9a\u6027\u7684\u91cd\u8981\u6027<\/span><\/p><\/li><\/ul>\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-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" 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-8ec5564\" data-id=\"8ec5564\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/zh-hant\\\/article\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-element elementor-element-ef6194f elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"ef6194f\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-heading-container stad-flex\">\r\n<div class=\"stad-heading-marker stad-heading-marker-isolated-icon stad-heading-marker-background stad-flex-none stad-flex stad-align-item-center stad-justify-content-center stad-pos-rel\" aria-hidden=\"true\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"stad-heading-marker-icon stad-pos-rel stad-duotone-icon stad-duotone-arrow-right-7 sonnet-duotone-ions\"><\/span>\r\n\t\t\t<\/div>\r\n<div class=\"stad-heading-marker-space-between stad-flex-none\" aria-hidden=\"true\"><\/div>\r\n\r\n\t<h2 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">\u67e5\u770b\u66f4\u591a\u6587\u7ae0<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t<\/h2>\t\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e407268 elementor-widget elementor-widget-st_elementor_post_list_widget\" data-id=\"e407268\" data-element_type=\"widget\" data-settings=\"{&quot;st_elementor_post_list_widget_posts_number_control&quot;:6,&quot;st_elementor_post_list_widget_grid_columns_control&quot;:&quot;2&quot;,&quot;st_elementor_post_list_widget_posts_all_display_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_post_meta_author_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_layout-control&quot;:&quot;grid&quot;}\" data-widget_type=\"st_elementor_post_list_widget.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"st-article-type-col-container st-article-list st-grid st-grid-gap st-grid-col-2 st-has-no-comments\">\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-6870 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-workout-routine tag-burnfit tag-221 tag-224 tag-222 tag-223 tag-19 tag-app\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/%e7%bf%b9%e8%87%80%e8%a8%93%e7%b7%b4%e8%8f%9c%e5%96%ae%ef%bc%9a%e6%89%81%e5%b9%b3%e5%87%b9%e9%99%b7%e7%9a%84%e8%87%80%e9%83%a8%e8%ae%8a%e6%88%90%e8%9c%9c%e6%a1%83%e8%87%80%e7%9a%84%e6%9c%80%e6%9c%89\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"\u7ff9\u81c0\u8a13\u7df4\u83dc\u55ae\uff1a\u6241\u5e73\u51f9\u9677\u7684\u81c0\u90e8\u8b8a\u6210\u871c\u6843\u81c0\u7684\u6700\u6709\u6548\u65b9\u6cd5\" 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post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-211 tag-27 tag-210 tag-209 tag-212 tag-185 tag-213 tag-19 tag-app tag-214\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/%e6%8a%91%e5%88%b6%e9%a3%9f%e6%85%be%e6%8c%87%e5%8d%97%ef%bc%9a%e7%84%a1%e9%9c%80%e4%bf%9d%e5%81%a5%e9%a3%9f%e5%93%81%e5%b0%b1%e8%83%bd%e9%98%b2%e6%ad%a2%e6%9a%b4%e9%a3%9f%e7%9a%84%e6%96%b9%e6%b3%95\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"\u6291\u5236\u98df\u617e\u6307\u5357\uff1a\u7121\u9700\u4fdd\u5065\u98df\u54c1\u5c31\u80fd\u9632\u6b62\u66b4\u98df\u7684\u65b9\u6cd5\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/Hungry-Spongebob-Squarepants-GIF.gif\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/Hungry-Spongebob-Squarepants-GIF-350x179.gif 600w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/Hungry-Spongebob-Squarepants-GIF-450x230.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 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st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"\u8179\u90e8\u80a5\u80d6\u904b\u52d5\u6307\u5357\uff1a\u514d\u91ab\u7f8e\u7642\u7a0b\u7684\u5167\u81df\u8102\u80aa\u8207\u8d05\u8089\u6d88\u9664\u83dc\u55ae\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/Big-Hero-6-Belly-GIF.gif\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/Big-Hero-6-Belly-GIF-350x350.gif 600w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/Big-Hero-6-Belly-GIF-450x450.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\t\u8179\u90e8\u80a5\u80d6\u904b\u52d5\u6307\u5357\uff1a\u514d\u91ab\u7f8e\u7642\u7a0b\u7684\u5167\u81df\u8102\u80aa\u8207\u8d05\u8089\u6d88\u9664\u83dc\u55ae\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-6642 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-184 tag-27 tag-183 tag-181 tag-185 tag-182 tag-19 tag-app\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/%e5%a4%8f%e6%97%a5%e6%ba%96%e5%82%99%e7%9f%ad%e6%9c%9f%e6%b8%9b%e8%82%a5%e6%88%90%e5%8a%9f%e6%8c%87%e5%8d%97%ef%bc%9a%e7%84%a1%e9%86%ab%e7%be%8e%e6%89%8b%e8%a1%93%e7%9a%84%e9%a3%b2%e9%a3%9f%e8%88%87\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"\u590f\u65e5\u6e96\u5099\u77ed\u671f\u6e1b\u80a5\u6210\u529f\u6307\u5357\uff1a\u7121\u91ab\u7f8e\u624b\u8853\u7684\u98f2\u98df\u8207\u5065\u8eab\u623f\u83dc\u55ae\u63a8\u85a6\" 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st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"\u6709\u6c27\u904b\u52d5\u7a2e\u985e\uff1a\u5f9e\u5ba4\u5167\u5230\u6236\u5916\uff0c\u4f9d\u9ad4\u91cd\u63a8\u85a6\u7684\u6709\u6c27\u904b\u52d5\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/homer-simpson-jogging-GIF.gif\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/homer-simpson-jogging-GIF-350x263.gif 600w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/homer-simpson-jogging-GIF-450x338.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\t\u6709\u6c27\u904b\u52d5\u7a2e\u985e\uff1a\u5f9e\u5ba4\u5167\u5230\u6236\u5916\uff0c\u4f9d\u9ad4\u91cd\u63a8\u85a6\u7684\u6709\u6c27\u904b\u52d5\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-6577 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-27 tag-164 tag-168 tag-166 tag-167 tag-163 tag-165 tag-19 tag-app\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/%e5%bc%95%e9%ab%94%e5%90%91%e4%b8%8a%e6%95%88%e6%9e%9c%e6%8f%90%e5%8d%87200%ef%bc%9a%e6%96%b0%e6%89%8b%e5%be%9e0%e5%88%b01%e7%aa%81%e7%a0%b4%e7%a7%98%e8%a8%a3\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"\u5f15\u9ad4\u5411\u4e0a\u6548\u679c\u63d0\u5347200%\uff1a\u65b0\u624b\u5f9e0\u52301\u7a81\u7834\u79d8\u8a23\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/05\/Fitness-Workout-GIF-2.gif\" 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