{"id":6896,"date":"2026-06-02T18:48:23","date_gmt":"2026-06-02T09:48:23","guid":{"rendered":"https:\/\/burnfit.io\/?p=6896"},"modified":"2026-06-09T13:33:42","modified_gmt":"2026-06-09T04:33:42","slug":"%e6%93%ba%e8%84%ab%e9%8c%af%e8%aa%a4%e7%9a%84%e3%80%8c%e8%87%80%e6%8e%a8%e3%80%8d%e5%a7%bf%e5%8b%a2%ef%bc%81100-%e4%bf%9d%e8%ad%89%e7%bf%b9%e8%87%80%e6%95%88%e6%9e%9c","status":"publish","type":"post","link":"https:\/\/burnfit.io\/zh-hant\/%e6%93%ba%e8%84%ab%e9%8c%af%e8%aa%a4%e7%9a%84%e3%80%8c%e8%87%80%e6%8e%a8%e3%80%8d%e5%a7%bf%e5%8b%a2%ef%bc%81100-%e4%bf%9d%e8%ad%89%e7%bf%b9%e8%87%80%e6%95%88%e6%9e%9c\/","title":{"rendered":"\u64fa\u812b\u932f\u8aa4\u7684\u300c\u81c0\u63a8\u300d\u59ff\u52e2\uff01100% \u4fdd\u8b49\u7ff9\u81c0\u6548\u679c"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6896\" class=\"elementor elementor-6896\">\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>\u7528\u6b63\u78ba\u7684\u81c0\u63a8\u59ff\u52e2\u7cbe\u6e96\u523a\u6fc0\u81c0\u90e8\u808c\u7fa4<\/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\/Strong-Woman-Workout-GIF-by-Karen-Zarate.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 data-path-to-node=\"53\">\u5728\u8a31\u591a\u5973\u6027\u71b1\u8877\u7684\u7ff9\u81c0\u8a13\u7df4\u4e2d\uff0c<strong>\u300c\u81c0\u63a8\u300d<\/strong>\u7d55\u5c0d\u662f\u6700\u53d7\u6b61\u8fce\u7684\u52d5\u4f5c\u4e4b\u4e00\u3002<\/p><p data-path-to-node=\"53\">\u7531\u65bc\u9019\u500b\u52d5\u4f5c\u53ea\u8981\u5229\u7528\u81ea\u8eab\u9ad4\u91cd\u5c31\u80fd\u96a8\u6642\u96a8\u5730\u8f15\u9b06\u9032\u884c\uff0c\u56e0\u6b64\u64c1\u6709\u6975\u9ad8\u7684\u4eba\u6c23\u3002\u4e0d\u8ad6\u662f\u5728\u5bb6\u5229\u7528\u6c99\u767c\u6216\u745c\u73c8\u588a\u9032\u884c\u57fa\u790e\u81ea\u91cd\u8a13\u7df4\uff0c\u9084\u662f\u5728\u5065\u8eab\u623f\u900f\u904e\u81e5\u63a8\u6905\u3001\u69d3\u9234\u548c\u5c08\u7528\u6a5f\u53f0\u4f86\u5faa\u5e8f\u6f38\u9032\u5730\u589e\u52a0\u96e3\u5ea6\uff0c\u5b83\u90fd\u80fd\u63d0\u4f9b\u975e\u5e38\u591a\u5143\u7684\u8a13\u7df4\u6a21\u5f0f\u3002<\/p><p data-path-to-node=\"54\">\u70ba\u4e86\u5e6b\u52a9\u5927\u5bb6\u6253\u9020\u51fa\u7dca\u5be6\u3001\u98fd\u6eff\u7684\u5b8c\u7f8e\u871c\u6843\u81c0\uff0c\u672c\u6587\u7279\u5225\u6574\u7406\u4e86\u6700\u6b63\u7d71\u7684<b data-path-to-node=\"54\" data-index-in-node=\"32\">\u81c0\u63a8<\/b>\u59ff\u52e2\u8207\u6559\u5b78\u3002\u9019\u4e26\u4e0d\u662f\u4e00\u500b\u55ae\u7d14\u628a\u5c41\u80a1\u5f80\u4e0a\u62ac\u7684\u52d5\u4f5c\uff0c\u800c\u662f\u5fc5\u9808\u5b8c\u7f8e\u7d50\u5408\u6838\u5fc3\u8207\u4e0b\u534a\u8eab\u529b\u91cf\uff0c\u5c07\u6240\u6709\u523a\u6fc0\u611f\u5168\u9762\u96c6\u4e2d\u5728\u81c0\u90e8\u7684\u6b63\u78ba<strong>\u300cHow to\u300d<\/strong>\u6307\u5357\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 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\udf51 Part 1. \u81c0\u90e8\u523a\u6fc0\u6975\u5927\u5316\uff1a\u81c0\u63a8\u7684\u6b63\u78ba\u59ff\u52e2<\/h3><p>\u5982\u679c\u5728\u505a<b data-path-to-node=\"57\" data-index-in-node=\"4\">\u81c0\u63a8<\/b>\u6642\uff0c\u4f60\u767c\u73fe\u9178\u75db\u7684\u5730\u65b9\u4e0d\u662f\u5c41\u80a1\uff0c\u800c\u662f\u5927\u817f\u6216\u8170\u90e8\uff0c\u90a3\u9ebc\u9ad8\u9054 99% \u7684\u6a5f\u7387\u662f\u4f60\u7684\u59ff\u52e2\u505a\u932f\u4e86\u3002\u5728\u958b\u59cb\u5c07\u80cc\u90e8\u9760\u5728\u81e5\u63a8\u6905\u4e0a\u4e4b\u524d\uff0c\u8acb\u52d9\u5fc5\u5148\u78ba\u8a8d\u4ee5\u4e0b <strong>4 \u500b\u80fd\u907f\u514d\u53d7\u50b7\u4e26\u8b93\u81c0\u90e8\u808c\u7fa4<\/strong> 100% \u53c3\u8207\u7684\u95dc\u9375\u6aa2\u8996\u6e05\u55ae\u3002<\/p><p><img decoding=\"async\" class=\" wp-image-6890 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2.gif\" alt=\"\" width=\"394\" height=\"296\" \/><\/p><ul><li><b>1. \u96d9\u8173\u4f4d\u7f6e\uff1a\u5c0f\u817f\u5fc5\u9808\u8207\u5730\u9762\u4fdd\u6301\u5782\u76f4\uff01<\/b><ul><li>\u5982\u679c\u96d9\u8173\u8e29\u5f97\u96e2\u8eab\u9ad4\u592a\u9060\uff0c\u6838\u5fc3\u53d7\u529b\u6703\u88ab\u5927\u817f\u5f8c\u5074\uff08\u80a1\u4e8c\u982d\u808c\uff09\u6436\u8d70\uff1b\u5982\u679c\u8e29\u5f97\u592a\u8fd1\uff0c\u5247\u6703\u5c0e\u81f4\u5927\u817f\u524d\u5074\uff08\u80a1\u56db\u982d\u808c\uff09\u63d0\u65e9\u529b\u7aed\u3002<\/li><li><b data-path-to-node=\"58,0,1,1,0\" data-index-in-node=\"0\">\u6b63\u78ba\u65b9\u6cd5:<\/b> \u7576\u5229\u7528\u81c0\u90e8\u529b\u91cf\u5c07\u9aa8\u76e4\u5b8c\u5168\u62ac\u8d77\u6642\uff0c\u5f9e\u5074\u9762\u770b\uff0c<b data-path-to-node=\"58,0,1,1,0\" data-index-in-node=\"27\">\u300c\u5c0f\u817f\u9aa8\u5fc5\u9808\u8207\u5730\u9762\u5448\u73fe\u5b8c\u7f8e\u7684 90 \u5ea6\u5782\u76f4\u300d<\/b>\u3002\u552f\u6709\u9019\u500b\u89d2\u5ea6\uff0c\u624d\u80fd\u78ba\u4fdd\u91cd\u91cf\u5b8c\u5168\u7531\u81c0\u90e8\u808c\u7fa4\u627f\u64d4\u3002<\/li><\/ul><\/li><\/ul><ul><li><b>2. \u81e5\u63a8\u6905\u652f\u6490\u9ede\uff1a\u56fa\u5b9a\u5728\u80a9\u80db\u9aa8\u4e0b\u7de3<\/b><ul><li>\u5982\u679c\u80cc\u90e8\u9760\u5728\u81e5\u63a8\u6905\u4e0a\u7684\u4f4d\u7f6e\u592a\u9ad8\uff08\u63a5\u8fd1\u8116\u5b50\uff09\u6216\u592a\u4f4e\uff08\u63a5\u8fd1\u4e0b\u8170\u90e8\uff09\uff0c\u90fd\u6703\u5c0e\u81f4\u52d5\u4f5c\u4e0d\u7a69\u4e26\u5f15\u767c\u8170\u90e8\u9178\u75db\u3002<\/li><li><b data-path-to-node=\"58,1,1,1,0\" data-index-in-node=\"0\">\u6b63\u78ba\u65b9\u6cd5:<\/b> \u5c07\u80a9\u80db\u9aa8\u7684\u4e0b\u7de3\u525b\u597d\u5361\u5728\u81e5\u63a8\u6905\u7684\u908a\u7de3\u3002\u4ee5\u6b64\u4f5c\u70ba\u7a69\u56fa\u7684\u652f\u9ede\uff0c\u624d\u80fd\u5b89\u5168\u4e14\u9806\u66a2\u5730\u9032\u884c\u81c0\u90e8\u7684\u4e0a\u4e0b\u62ac\u8d77\u8207\u4e0b\u653e\u52d5\u4f5c\u3002<\/li><\/ul><\/li><\/ul><ul><li><b>3. \u773c\u795e\u8207\u4e0b\u5df4\uff1a\u5207\u52ff\u4ef0\u982d\uff0c\u4fdd\u6301\u76f4\u8996\u524d\u65b9 <\/b><ul><li>\u5728\u9802\u8d77\u9aa8\u76e4\u6642\u5982\u679c\u5c07\u982d\u5f80\u5f8c\u4ef0\uff0c\u6703\u5c0e\u81f4\u8170\u690e\u904e\u5ea6\u53cd\u5f13\uff0c\u9032\u800c\u5c0d\u810a\u690e\u9020\u6210\u5de8\u5927\u7684\u58d3\u8feb\u8207\u8ca0\u64d4\u3002<\/li><li><b data-path-to-node=\"58,2,1,1,0\" data-index-in-node=\"0\">\u6b63\u78ba\u65b9\u6cd5:<\/b> \u6574\u500b\u52d5\u4f5c\u904e\u7a0b\u4e2d\u5fc5\u9808<b data-path-to-node=\"58,2,1,1,0\" data-index-in-node=\"15\">\u5fae\u5fae\u6536\u4e0b\u5df4\uff0c\u5c07\u773c\u795e\u9396\u5b9a\u5728\u6b63\u524d\u65b9<\/b>\u3002\u7576\u9aa8\u76e4\u5411\u4e0a\u62ac\u8d77\u6642\uff0c\u8996\u7dda\u81ea\u7136\u5730\u96a8\u4e4b\u79fb\u52d5\u5230\u659c\u524d\u65b9\uff0c\u4ee5\u7dad\u6301\u810a\u690e\u8655\u65bc\u4e2d\u7acb\uff08\u76f4\u7dda\uff09\u72c0\u614b\u3002<\/li><\/ul><\/li><\/ul><ul><li><b>4. \u9396\u5b9a\u9aa8\u76e4\uff08\u9aa8\u76e4\u5f8c\u50be\uff09<\/b><ul><li>\u5982\u679c\u5728\u52d5\u4f5c\u6642\u53ea\u662f\u4e00\u5473\u5730\u60f3\u8457\u8981\u628a\u9aa8\u76e4\u5f80\u4e0a\u300c\u63a8\u300d\uff0c\u5f88\u5bb9\u6613\u6703\u932f\u8aa4\u52d5\u7528\u5230\u4e0b\u80cc\u90e8\uff08\u8c4e\u810a\u808c\uff09\u7684\u529b\u91cf\u3002<\/li><li><b data-path-to-node=\"58,3,1,1,0\" data-index-in-node=\"0\">\u6b63\u78ba\u65b9\u6cd5:<\/b> \u5728\u52d5\u4f5c\u767c\u529b\u7684\u6700\u9ad8\u9ede\uff0c<b data-path-to-node=\"58,3,1,1,0\" data-index-in-node=\"16\">\u60f3\u50cf\u5c07\u809a\u81cd\u5f80\u80cc\u90e8\u8cbc\u8fd1\uff0c\u540c\u6642\u5c07\u5c3e\u690e\u9aa8\u5f80\u8eab\u9ad4\u5167\u5074\u5fae\u5fae\u6536\u9032\u53bb\uff08\u9396\u5b9a\u9aa8\u76e4\uff09<\/b>\u3002\u9019\u500b\u7d30\u7bc0\u80fd\u8b93\u81c0\u90e8\u808c\u8089\u9054\u5230 100% \u7684\u6975\u81f4\u64e0\u58d3\u8207\u6536\u7e2e\u3002<\/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. \u5f9e\u81ea\u91cd\u5230\u6a5f\u53f0\uff1a4 \u7a2e\u5e38\u898b\u7684\u81c0\u63a8\u7a2e\u985e<\/h3><p>\u5728 Part 1 \u638c\u63e1\u4e86\u6b63\u78ba\u7684\u64cd\u4f5c\u6280\u5de7\u5f8c\uff0c\u63a5\u8457\u5c31\u53ef\u4ee5\u6839\u64da\u81ea\u5df1\u7684\u9ad4\u80fd\u72c0\u6cc1\u548c\u5065\u8eab\u623f\u7684\u5668\u6750\uff0c\u5c07\u52d5\u4f5c\u64f4\u5c55\u5230\u4ee5\u4e0b 4 \u7a2e\u4e0d\u540c\u7684\u8a13\u7df4\u6a21\u5f0f\u3002\u5f37\u70c8\u5efa\u8b70\u521d\u671f\u5148\u900f\u904e\u81ea\u91cd\u8a13\u7df4\u627e\u5c0b\u6b63\u78ba\u7684\u808c\u8089\u6536\u7e2e\u611f\uff0c\u4e4b\u5f8c\u518d\u900f\u904e\u300c\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u300d\u4f86\u9010\u6b65\u589e\u52a0\u91cd\u91cf\u3002<\/p><ul><li><b>1. \u81ea\u91cd\u81c0\u6a4b | \u5728\u5730\u9762\u627e\u5c0b\u57fa\u790e\u808c\u8089\u9023\u7d50 <\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/glute-bridge\/\"><img decoding=\"async\" class=\"aligncenter wp-image-1592\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_BRDG.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><b data-path-to-node=\"62,0,1,0,0\" data-index-in-node=\"0\">\u5efa\u8b70\u7d44\u6578:<\/b> 20 \u6b21 \u00d7 4 \u7d44<\/li><li><b data-path-to-node=\"62,0,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5:<\/b> \u5e73\u8eba\u65bc\u745c\u73c8\u588a\u4e0a\uff0c\u96d9\u819d\u5f4e\u66f2\uff0c\u96d9\u8173\u6253\u958b\u8207\u9aa8\u76e4\u540c\u5bec\u3002\u5229\u7528\u8173\u5f8c\u8ddf\u8e29\u8e0f\u5730\u9762\u7684\u529b\u91cf\uff0c\u5c07\u9aa8\u76e4\u4e0a\u4e0b\u62ac\u8d77\u8207\u4e0b\u653e\u3002<\/li><li><b data-path-to-node=\"62,0,1,2,0\" data-index-in-node=\"0\">\u95dc\u9375\u91cd\u9ede:<\/b> \u5728\u6b63\u5f0f\u5c07\u80cc\u90e8\u9760\u4e0a\u81e5\u63a8\u6905\u4e4b\u524d\uff0c\u9019\u662f\u611f\u53d7\u7d14\u7cb9\u81c0\u90e8\u6536\u7e2e\u7684\u6700\u4f73\u57fa\u790e\u52d5\u4f5c\u3002\u5c07\u81c0\u90e8\u62ac\u9ad8\u81f3\u4e0a\u534a\u8eab\u8207\u5927\u817f\u5448\u4e00\u76f4\u7dda\u5373\u53ef\u3002<\/li><\/ul><\/li><\/ul><ul><li><b>2. \u81ea\u91cd\u81c0\u63a8 | \u5229\u7528\u6905\u588a\u64f4\u5927\u52d5\u4f5c\u884c\u7a0b\uff08\u53ef\u52d5\u57df\uff09<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/hip-thrust\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2312\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/HIP_THRUST.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><b data-path-to-node=\"62,1,1,0,0\" data-index-in-node=\"0\">\u5efa\u8b70\u7d44\u6578:<\/b> 20 \u6b21 \u00d7 4 \u7d44<\/li><li><p data-path-to-node=\"62,1,1,1,0\"><b data-path-to-node=\"62,1,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5:<\/b> \u5c07\u4e0a\u80cc\u90e8\u9760\u5728\u81e5\u63a8\u6905\uff08\u6216\u6c99\u767c\u3001\u7a69\u56fa\u7684\u6905\u5b50\uff09\u4e0a\u3002\u4fdd\u6301\u96d9\u819d\u5448 90 \u5ea6\uff0c\u50c5\u5229\u7528\u81c0\u90e8\u7684\u529b\u91cf\u5c07\u9aa8\u76e4\u5782\u76f4\u9032\u884c\u4e0a\u4e0b\u62ac\u653e\u3002<\/p><\/li><li><p data-path-to-node=\"62,1,1,2,0\"><b data-path-to-node=\"62,1,1,2,0\" data-index-in-node=\"0\">\u95dc\u9375\u91cd\u9ede:<\/b> \u7531\u65bc\u652f\u6490\u9ede\u8b8a\u9ad8\uff0c\u5b83\u80fd\u63d0\u4f9b\u6bd4\u5730\u9762\u81c0\u6a4b\u66f4\u5bec\u5ee3\u7684\u52d5\u4f5c\u884c\u7a0b\u3002\u4ee5\u9760\u5728\u6905\u5b50\u4e0a\u7684\u80cc\u90e8\u70ba\u8ef8\u5fc3\u9032\u884c\u4e0a\u4e0b\u904b\u52d5\uff0c\u80fd\u7d66\u4e88\u81c0\u90e8\u808c\u8089\u66f4\u6df1\u5c64\u7684\u62c9\u4f38\u8207\u5f37\u70c8\u7684\u64e0\u58d3\u611f\u3002<\/p><\/li><\/ul><\/li><\/ul><ul><li><b>3. \u69d3\u9234\u81c0\u63a8 | \u8ffd\u6c42\u5927\u91cd\u91cf\u8d85\u8ca0\u8377\u7684\u81ea\u7531\u91cd\u91cf\u9996\u9078<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/barbell-hip-thrust\/\"><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\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"62,2,1,0,0\"><b data-path-to-node=\"62,2,1,0,0\" data-index-in-node=\"0\">\u5efa\u8b70\u7d44\u6578:<\/b> 12 \u6b21 \u00d7 4 \u7d44<\/p><\/li><li><p data-path-to-node=\"62,2,1,1,0\"><b data-path-to-node=\"62,2,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5:<\/b> \u4e0a\u80cc\u90e8\u9760\u5728\u5e73\u8eba\u7684\u81e5\u63a8\u6905\u4e0a\uff0c\u4e26\u5728\u9aa8\u76e4\u4e0a\u65b9\u653e\u7f6e\u5957\u597d\u7de9\u885d\u588a\u7684\u69d3\u9234\u3002\u96d9\u8173\u5f8c\u8ddf\u7528\u529b\u8e29\u5730\uff0c\u7528\u81c0\u90e8\u529b\u91cf\u5c07\u69d3\u9234\u5782\u76f4\u9802\u8d77\u4e26\u7de9\u6162\u4e0b\u653e\u3002<\/p><\/li><li><p data-path-to-node=\"62,2,1,2,0\"><b data-path-to-node=\"62,2,1,2,0\" data-index-in-node=\"0\">\u95dc\u9375\u91cd\u9ede:<\/b> \u9019\u662f\u516c\u8a8d\u6700\u80fd\u5b89\u5168\u6311\u6230\u300c\u9ad8\u91cd\u91cf\u300d\u7684\u81c0\u90e8\u8a13\u7df4\u52d5\u4f5c\uff0c\u5c0d\u808c\u8089\u7dad\u5ea6\u7684\u751f\u9577\u81f3\u95dc\u91cd\u8981\u3002\u70ba\u4e86\u907f\u514d\u9aa8\u76e4\u9aa8\u982d\u75bc\u75db\uff0c\u52d9\u5fc5\u4f7f\u7528\u539a\u588a\u6216\u745c\u73c8\u588a\u3002\u6b64\u968e\u6bb5\u7dad\u6301\u773c\u795e\u76f4\u8996\u8207\u9396\u5b9a\u9aa8\u76e4\u7684\u6280\u5de7\u683c\u5916\u91cd\u8981\u3002<\/p><\/li><\/ul><\/li><\/ul><ul><li><b>4. \u81c0\u63a8\u5c08\u7528\u6a5f | \u5b89\u5168\u4e14\u6975\u81f4\u7684\u5b64\u7acb\u8a13\u7df4<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/zh-hant\/library\/hip-thrust-machine\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2450\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/HIP_THRUST_MAC.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"62,3,1,0,0\"><b data-path-to-node=\"62,3,1,0,0\" data-index-in-node=\"0\">\u5efa\u8b70\u7d44\u6578:<\/b> 12 \u6b21 \u00d7 4 \u7d44<\/p><\/li><li><p data-path-to-node=\"62,3,1,1,0\"><b data-path-to-node=\"62,3,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5:<\/b> \u5750\u5728\u5c08\u7528\u6a5f\u53f0\u7684\u5ea7\u6905\u4e0a\uff0c\u5c07\u5b89\u5168\u5e36\u6216\u7de9\u885d\u588a\u7262\u7262\u56fa\u5b9a\u5728\u9aa8\u76e4\u4e0a\u3002\u5c07\u8eab\u9ad4\u9760\u5728\u9760\u588a\u4e0a\uff0c\u9806\u8457\u6a5f\u53f0\u56fa\u5b9a\u7684\u8ecc\u9053\uff0c\u55ae\u7d14\u5229\u7528\u81c0\u90e8\u529b\u91cf\u9032\u884c\u62ac\u8d77\u8207\u4e0b\u653e\u3002<\/p><\/li><li><p data-path-to-node=\"62,3,1,2,0\"><b data-path-to-node=\"62,3,1,2,0\" data-index-in-node=\"0\">\u95dc\u9375\u91cd\u9ede:<\/b> \u7531\u65bc\u4e0d\u9700\u8981\u50cf\u69d3\u9234\u4e00\u6a23\u82b1\u5fc3\u601d\u5e73\u8861\u5de6\u53f3\u91cd\u91cf\uff0c\u56e0\u6b64\u53d7\u50b7\u98a8\u96aa\u6975\u4f4e\uff0c\u4e14\u80fd\u975e\u5e38\u7cbe\u6e96\u5730\u5b64\u7acb\u523a\u6fc0\u81c0\u5927\u808c\u3002\u5982\u679c\u4f60\u7684\u5065\u8eab\u623f\u6709\u9019\u53f0\u5668\u6750\uff0c\u5f37\u70c8\u63a8\u85a6\u4f7f\u7528\u3002\uff08\u82e5\u7121\uff0c\u53ef\u7528\u69d3\u9234\u6216\u81ea\u91cd\u52d5\u4f5c\u4ee3\u66ff\uff09\u3002<\/p><\/li><\/ul><\/li><\/ul><p><strong>\ud83d\udca1 BurnFit App \u7528\u6236\u7684\u8d85\u91cd\u8981\u96b1\u85cf\u6ce8\u610f\u9ede\uff01<\/strong><\/p><ul><li>\u5728 App \u4e2d\u641c\u5c0b\u300c\u81c0\u63a8\u300d\u6642\uff0c\u7cfb\u7d71\u53ef\u80fd\u6703\u986f\u793a\u300a\u8ca0\u91cd\u8179\u90e8\u81c0\u63a8\u300b\u6216\u300a\u8179\u90e8\u81c0\u63a8\u300b\u9019\u5169\u500b\u52d5\u4f5c\u3002\u8acb\u6ce8\u610f\uff0c\u96d6\u7136\u5b83\u5011\u540d\u5b57\u5e36\u6709\u300c\u81c0\u63a8\u300d\uff0c\u4f46\u5be6\u969b\u4e0a\u7684\u8a13\u7df4\u76ee\u6a19\u662f<strong>\u300c\u8179\u808c\uff08\u4e0b\u8179\u90e8\uff09\u300d<\/strong>\u3002\u5728\u5b89\u6392\u81c0\u90e8\u8a13\u7df4\u8ab2\u8868\u6642\uff0c\u5343\u842c\u4e0d\u8981\u9078\u932f\u56c9\uff01<\/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 \u8a18\u9304\u4f60\u7684\u300c\u81c0\u63a8\u300d\u8ab2\u8868\uff0c\u5373\u523b\u958b\u555f\u8a13\u7df4<\/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=\"245\" height=\"465\" 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: 245px) 100vw, 245px\" \/><\/p><p data-path-to-node=\"66\">\u60f3\u8981\u8b93\u81c0\u90e8\u808c\u8089\u5feb\u901f\u6210\u9577\uff0c\u808c\u8089\u5fc5\u9808\u63a5\u53d7\u6bd4\u4e0a\u4e00\u6b21\u8a13\u7df4\u66f4\u5f37\u70c8\u7684\u523a\u6fc0\uff08\u66f4\u91cd\u6216\u66f4\u591a\u4e0b\uff09\uff0c\u8b93\u808c\u7e96\u7dad\u7522\u751f\u5fae\u5c0f\u6495\u88c2\u4e26\u5728\u4fee\u5fa9\u5f8c\u8b8a\u5f97\u66f4\u5927\u3002\u9019\u5c31\u662f<strong>\u300c\u6f38\u9032\u5f0f\u8d85\u8ca0\u8377\u300d<\/strong>\u7684\u9435\u5f8b\u3002\u800c\u904b\u52d5\u8a18\u9304 App <b data-path-to-node=\"66\" data-index-in-node=\"84\">\u300cBurnFit\u300d<\/b> \u6b63\u662f\u80fd\u5e6b\u4f60\u9032\u884c\u7cfb\u7d71\u5316\u7ba1\u7406\u7684\u6700\u4f73\u5de5\u5177\u3002<\/p><ul data-path-to-node=\"67\"><li><p data-path-to-node=\"67,0,0\"><b data-path-to-node=\"67,0,0\" data-index-in-node=\"0\">\u8a2d\u5b9a\u500b\u4eba\u5316\u5c08\u5c6c\u8ab2\u8868:<\/b> \u5c07\u4eca\u5929\u9810\u8a08\u64cd\u4f5c\u7684<b data-path-to-node=\"67,0,0\" data-index-in-node=\"19\">\u81c0\u63a8<\/b>\u7a2e\u985e\u548c\u7d44\u6578\u63d0\u65e9\u767b\u9304\u9032 BurnFit App\u3002\u9019\u80fd\u6709\u6548\u7701\u53bb\u5728\u5065\u8eab\u623f\u7576\u4e0b\u601d\u8003\u4e0b\u500b\u52d5\u4f5c\u7684\u6642\u9593\uff0c\u8b93\u4f60\u80fd\u767e\u5206\u4e4b\u767e\u5c08\u6ce8\u5728\u81c0\u90e8\u7684\u6cf5\u611f\u4e0a\u3002<\/p><\/li><li><p data-path-to-node=\"67,1,0\"><b data-path-to-node=\"67,1,0\" data-index-in-node=\"0\">\u56b4\u683c\u8a18\u9304\u6bcf\u7d44\u7684\u91cd\u91cf\u8207\u6b21\u6578:<\/b> \u5c07\u4e0a\u9031\u9760\u5728\u6905\u588a\u4e0a\u63a8\u8d77\u5e7e\u516c\u65a4\u3001\u6210\u529f\u63a8\u4e86\u5e7e\u4e0b\u7684\u6578\u64da\u5982\u5be6\u8a18\u9304\u4e0b\u4f86\u3002\u9019\u4efd\u6b77\u53f2\u6578\u64da\u5c07\u6703\u6210\u70ba\u4f60\u4eca\u5929\u5728\u5b89\u5168\u7bc4\u570d\u5167\uff0c\u5617\u8a66\u7a81\u7834\u91cd\u91cf\u6216\u6b21\u6578\u7684\u6700\u4f73\u5c0e\u822a\u3002<\/p><\/li><li><p data-path-to-node=\"67,2,0\"><b data-path-to-node=\"67,2,0\" data-index-in-node=\"0\">\u52d5\u614b\u8ffd\u8e64\u8207\u8996\u89ba\u5316\u6210\u9577:<\/b> \u770b\u8457\u6708\u66c6\u4e0a\u88ab\u4e00\u683c\u683c\u586b\u6eff\u7684\u904b\u52d5\u7d00\u9304\uff0c\u6703\u5e36\u4f86\u6975\u5927\u7684\u6210\u5c31\u611f\u3002\u9019\u4e9b\u6301\u4e4b\u4ee5\u6046\u7d2f\u7a4d\u4e0b\u4f86\u7684\u500b\u4eba\u8a13\u7df4\u6578\u64da\uff0c\u5c07\u6703\u6210\u70ba\u4f60\u7dad\u6301\u898f\u5f8b\u5065\u8eab\u7fd2\u6163\u3001\u6c38\u4e0d\u653e\u68c4\u7684\u6700\u5f37\u9a45\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: 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>\u00a0[<strong>\u53c3\u8003\u6587\u737b<\/strong>]<\/b><\/span><\/p><ul><li data-path-to-node=\"15,1,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"15,1,0,0\" data-index-in-node=\"0\">\u61c9\u7528\u751f\u7269\u529b\u5b78\u671f\u520a (Journal of Applied Biomechanics)<\/b> &#8211; \u69d3\u9234\u6df1\u8e72\u8207\u69d3\u9234\u81c0\u63a8\u904b\u52d5\u4e2d\u5927\u81c0\u808c\u3001\u80a1\u4e8c\u982d\u808c\u8207\u5916\u5074\u5ee3\u808c\u4e4b\u808c\u96fb\u5716 (EMG) \u6d3b\u5316\u7a0b\u5ea6\u6bd4\u8f03\u7814\u7a76<br \/><br \/><b data-path-to-node=\"15,1,1,0\" data-index-in-node=\"0\"><\/b><\/span><\/li><li data-path-to-node=\"15,1,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"15,1,1,0\" data-index-in-node=\"0\">\u751f\u7406\u5b78\u524d\u6cbf\u671f\u520a (Frontiers in Physiology)<\/b> &#8211; \u4e0b\u80a2\u963b\u529b\u8a13\u7df4\u9805\u76ee\uff08\u6df1\u8e72\u8207\u81c0\u63a8\uff09\u5c0d\u5927\u81c0\u808c\u5404\u5340\u57df\u808c\u8089\u80a5\u5927\u5f71\u97ff\u4e4b\u6bd4\u8f03\u7814\u7a76<br \/><br \/><\/span><\/li><li data-path-to-node=\"15,1,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"15,1,2,0\" data-index-in-node=\"0\">\u904b\u52d5\u79d1\u5b78\u8207\u91ab\u5b78\u671f\u520a (Journal of Sports Science and Medicine)<\/b> &#8211; \u5e38\u898b\u808c\u529b\u8207\u808c\u8089\u80a5\u5927\u8a13\u7df4\u4e2d\u5927\u81c0\u808c\u6d3b\u5316\u7a0b\u5ea6\u4e4b\u7cfb\u7d71\u6027\u7d9c\u8ff0<\/span><\/li><li style=\"list-style-type: none;\">\u00a0<\/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-11449 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-369 tag-370 tag-27 tag-app tag-295 tag-371 tag-297 tag-19 tag-367 tag-368 tag-99\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/%e7%aa%81%e7%a0%b4%e7%a1%ac%e8%88%89%e9%87%8d%e9%87%8f%e7%9a%842%e7%a8%ae%e7%b5%84%e6%95%b8%e7%ad%96%e7%95%a5%ef%bc%9a%e9%87%91%e5%ad%97%e5%a1%94%e7%b5%84-vs-%e5%80%92%e9%87%91%e5%ad%97%e5%a1%94\/\" 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=\"\u7a81\u7834\u786c\u8209\u91cd\u91cf\u76842\u7a2e\u7d44\u6578\u7b56\u7565\uff1a\u91d1\u5b57\u5854\u7d44 vs \u5012\u91d1\u5b57\u5854\u7d44\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/mountain-pounds-GIF.gif\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/mountain-pounds-GIF-350x233.gif 600w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/mountain-pounds-GIF-450x300.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\u7a81\u7834\u786c\u8209\u91cd\u91cf\u76842\u7a2e\u7d44\u6578\u7b56\u7565\uff1a\u91d1\u5b57\u5854\u7d44 vs \u5012\u91d1\u5b57\u5854\u7d44\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-11442 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-top-view tag-burnfit tag-353 tag-27 tag-app tag-357 tag-356 tag-352 tag-355 tag-354 tag-19 tag-99\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/burnfit-%e7%94%a8%e6%88%b6%e7%9a%84%e5%90%84%e5%9c%8b%e7%86%b1%e9%96%80%e5%81%a5%e8%ba%ab%e9%a0%85%e7%9b%ae-top-10\/\" 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=\"\ud83c\udf0e BurnFit \u7528\u6236\u7684\u5404\u570b\u71b1\u9580\u5065\u8eab\u9805\u76ee TOP 10\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/07\/season-9-episode-13-GIF-by-SpongeBob-SquarePants.gif\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/07\/season-9-episode-13-GIF-by-SpongeBob-SquarePants-350x197.gif 600w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/07\/season-9-episode-13-GIF-by-SpongeBob-SquarePants-450x253.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\ud83c\udf0e BurnFit \u7528\u6236\u7684\u5404\u570b\u71b1\u9580\u5065\u8eab\u9805\u76ee TOP 10\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-7681 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-workout-routine tag-burnfit tag-342 tag-344 tag-341 tag-27 tag-app tag-343 tag-345 tag-19 tag-99\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/%e6%89%8b%e8%87%82%e8%a8%93%e7%b7%b4-top-5%ef%bc%81%e7%82%b8%e8%a3%82%e9%9b%99%e8%87%82%e7%9a%84%e4%ba%8c%e9%a0%ad%e8%88%87%e4%b8%89%e9%a0%ad%e8%82%8c%e8%8f%9c%e5%96%ae\/\" 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=\"\u624b\u81c2\u8a13\u7df4 TOP 5\uff01\u70b8\u88c2\u96d9\u81c2\u7684\u4e8c\u982d\u8207\u4e09\u982d\u808c\u83dc\u55ae\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/07\/gym-flex-GIF-by-XXL-Nutrition-3.gif\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/07\/gym-flex-GIF-by-XXL-Nutrition-3-350x197.gif 600w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/07\/gym-flex-GIF-by-XXL-Nutrition-3-450x253.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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tag-burnfit tag-27 tag-app tag-310 tag-314 tag-309 tag-312 tag-311 tag-19 tag-313 tag-99\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/%e3%80%90%e6%ad%a3%e7%a2%ba%e7%9a%84%e6%b7%b1%e8%b9%b2%e5%a7%bf%e5%8b%a2%e3%80%91%e9%82%84%e5%9c%a8%e7%8c%b6%e8%b1%ab%e4%b8%8d%e6%b1%ba%ef%bc%9f%e7%89%a2%e8%a8%98%e9%80%993%e5%a4%a7%e6%a0%b8%e5%bf%83\/\" 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=\"\u3010\u6b63\u78ba\u7684\u6df1\u8e72\u59ff\u52e2\u3011\u9084\u5728\u7336\u8c6b\u4e0d\u6c7a\uff1f\u7262\u8a18\u90193\u5927\u6838\u5fc3\u8981\u9ede\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/07\/fitness-squat-GIF-by-8fit.gif\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/07\/fitness-squat-GIF-by-8fit-350x197.gif 600w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/07\/fitness-squat-GIF-by-8fit-450x253.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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