{"id":7017,"date":"2026-06-10T11:20:53","date_gmt":"2026-06-10T02:20:53","guid":{"rendered":"https:\/\/burnfit.io\/?p=7017"},"modified":"2026-06-10T11:34:25","modified_gmt":"2026-06-10T02:34:25","slug":"%e5%ad%95%e5%a9%a6%e9%81%8b%e5%8b%95%ef%bc%9a%e5%b9%ab%e5%8a%a9%e9%a0%86%e7%94%a2%e7%9a%844%e6%ac%be%e5%ae%89%e5%85%a8%e5%be%92%e6%89%8b%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6","status":"publish","type":"post","link":"https:\/\/burnfit.io\/zh-hant\/%e5%ad%95%e5%a9%a6%e9%81%8b%e5%8b%95%ef%bc%9a%e5%b9%ab%e5%8a%a9%e9%a0%86%e7%94%a2%e7%9a%844%e6%ac%be%e5%ae%89%e5%85%a8%e5%be%92%e6%89%8b%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6\/","title":{"rendered":"\u5b55\u5a66\u904b\u52d5\uff1a\u5e6b\u52a9\u9806\u7522\u76844\u6b3e\u5b89\u5168\u5f92\u624b\u904b\u52d5\u63a8\u85a6"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7017\" class=\"elementor elementor-7017\">\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>\u5b55\u5a66\u904b\u52d5\u63a8\u85a6\uff1a\u5e6b\u52a9\u9806\u7522\u8207\u7dad\u6301\u9ad4\u529b\u7684\u5b89\u5168\u5f92\u624b\u5c45\u5bb6\u8a13\u7df4\u83dc\u55ae<\/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\/jeferson-santu-zkn3VMxNhk-unsplash-scaled.jpg\" 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=\"58\">\u61f7\u5b55\u671f\u9593\uff0c\u96a8\u8457\u8377\u723e\u8499\u7684\u8b8a\u5316\u4f7f\u95dc\u7bc0\u8b8a\u5f97\u9b06\u5f1b\u3001\u9ad4\u91cd\u9010\u6f38\u589e\u52a0\uff0c\u5e38\u8b93\u5abd\u5abd\u5011\u611f\u5230\u5168\u8eab\u75b2\u618a\u8207\u75e0\u75db\u3002\u6b63\u56e0\u5982\u6b64\uff0c\u6b64\u6642\u66f4\u61c9\u8a72\u9069\u5ea6\u935b\u934a\u9ad4\u529b\uff0c\u70ba\u4e86\u5713\u6eff\u9806\u7522\u800c\u9032\u884c\u9069\u91cf\u7684\u904b\u52d5\u3002\u7136\u800c\uff0c\u7a76\u7adf\u6709\u54ea\u4e9b\u904b\u52d5\u52d5\u4f5c\u5c0d\u5b55\u5a66\u4f86\u8aaa\u65e2\u5b89\u5168\u53c8\u6709\u6548\u5462\uff1f<\/p><p data-path-to-node=\"59\">\u82e5\u9078\u64c7\u53bb\u5065\u8eab\u623f\uff0c\u4eba\u6f6e\u64c1\u64e0\u4e14\u566a\u97f3\u983b\u7e41\uff0c\u5bb9\u6613\u64d4\u5fc3\u5c0d\u80ce\u5152\u9020\u6210\u5f71\u97ff\uff1b\u800c\u4f7f\u7528\u5927\u578b\u5668\u68b0\u9032\u884c\u91cd\u8a13\uff0c\u53c8\u5bb3\u6015\u6703\u5c0d\u8179\u90e8\u9020\u6210\u904e\u5927\u8ca0\u64d4\u800c\u4ee4\u4eba\u537b\u6b65\u3002 \u56e0\u6b64\uff0c\u6211\u5011\u7279\u5225\u6e96\u5099\u4e86\u4e00\u5957\u5728\u5bb6\u4e2d\u53ea\u9700\u4e00\u5f35\u745c\u4f3d\u588a\u5c31\u80fd\u5b89\u5fc3\u9032\u884c\u7684\u5b89\u5168\u5c45\u5bb6\u8a13\u7df4\u83dc\u55ae\u3002<strong>\u4ee5\u4e0b\u70ba\u60a8\u6574\u7406\u51fa\u80fd\u6eab\u548c\u559a\u9192\u9aa8\u76c6\u5468\u570d\u808c\u7fa4\u8207\u4e0b\u534a\u8eab\u6838\u5fc3\u7684\u5b55\u5a66\u904b\u52d5\u5f92\u624b\u83dc\u55ae\u63a8\u85a6\uff0c\u4ee5\u53ca\u5fc5\u9808\u6ce8\u610f\u7684\u59ff\u52e2\u8abf\u6574\u79d8\u8a23\uff08Tip\uff09\u3002<\/strong><\/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\">\ud83e\udd30 Part 1. \u5b89\u5168\u9032\u884c\u5b55\u5a66\u904b\u52d5\u76843\u5927\u6aa2\u67e5\u6e05\u55ae<\/h3><p>\u5728\u6b63\u5f0f\u958b\u59cb\u63a8\u85a6\u83dc\u55ae\u4e4b\u524d\uff0c\u70ba\u4e86\u5abd\u5abd\u8207\u80ce\u5152\u7684\u5b89\u5168\uff0c\u8acb\u52d9\u5fc5\u5148\u78ba\u8a8d\u4ee5\u4e0b\u6ce8\u610f\u4e8b\u9805\u3002\u7121\u8ad6\u518d\u597d\u7684\u904b\u52d5\uff0c\u5982\u679c\u6c92\u6709\u8003\u616e\u5230\u61f7\u5b55\u671f\u9593\u7684\u7279\u6b8a\u751f\u7406\u7279\u6027\uff0c\u90fd\u53ef\u80fd\u6703\u9069\u5f97\u5176\u53cd\u3002<\/p><p><img decoding=\"async\" class=\" wp-image-7006 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/joao-paulo-de-souza-oliveira-T6IkhMnIY0A-unsplash-683x1024.jpg\" alt=\"\" width=\"254\" height=\"381\" \/><\/p><ul><li><b>\u2460 \u56b4\u7981\u5c0d\u8179\u90e8\u9020\u6210\u904e\u5ea6\u58d3\u8feb\uff08\u8179\u58d3\uff09\u7684\u52d5\u4f5c <\/b><ul><li>\u6703\u8b93\u8179\u90e8\u5f37\u70c8\u767c\u529b\u7684\u4ef0\u81e5\u8d77\u5750\uff08Sit-up\uff09\u3001\u6372\u8179\uff08Crunch\uff09\uff0c\u6216\u662f\u9700\u8981\u642c\u52d5\u91cd\u7269\u7684\u5668\u68b0\u8a13\u7df4\uff0c\u7686\u6709\u53ef\u80fd\u58d3\u8feb\u5230\u5b50\u5bae\uff0c\u56e0\u6b64\u5fc5\u9808\u7121\u689d\u4ef6\u5f9e\u83dc\u55ae\u4e2d\u5254\u9664\u3002<\/li><\/ul><\/li><\/ul><ul><li><b>\u2461 \u61f7\u5b55\u4e2d\u671f\u4ee5\u5f8c\u9700\u6ce8\u610f\u5e73\u8eba\u59ff\u52e2 <\/b><ul><li>\u9032\u5165\u61f7\u5b55\u4e2d\u671f\uff084\u301c5\u500b\u6708\uff09\u4e4b\u5f8c\uff0c\u9577\u6642\u9593\u4fdd\u6301\u5e73\u8eba\u59ff\u52e2\u9032\u884c\u904b\u52d5\u4e26\u4e0d\u5b89\u5168\u3002\u5efa\u8b70\u591a\u5b89\u6392\u56db\u8db3\u8dea\u59ff\uff08\u4fef\u81e5\u59ff\uff09\u3001\u5074\u81e5\u59ff\u6216\u662f\u7ad9\u7acb\u9032\u884c\u7684\u52d5\u4f5c\u70ba\u4e3b\uff0c\u9019\u6a23\u5c0d\u5abd\u5abd\u4f86\u8aaa\u66f4\u52a0\u5b89\u5168\u3002<\/li><\/ul><\/li><\/ul><ul><li><b><b>\u2462 <\/b><\/b><b data-path-to-node=\"63,2,0\" data-index-in-node=\"0\">\u907f\u514d\u904e\u5ea6\u5ef6\u4f38\u95dc\u7bc0\u7684\u62c9\u4f38\u52d5\u4f5c<\/b><b>\u00a0<\/b><ul><li>\u61f7\u5b55\u671f\u9593\u70ba\u4e86\u5e6b\u52a9\u9806\u5229\u5206\u5a29\uff0c\u9ad4\u5167\u6703\u5206\u6ccc\u4e00\u7a2e\u4f7f\u95dc\u7bc0\u548c\u97cc\u5e36\u9b06\u5f1b\u7684\u300c\u9b06\u5f1b\u7d20\uff08Relaxin\uff09\u300d\u8377\u723e\u8499\u3002\u6b64\u6642\u5982\u679c\u56e0\u70ba\u89ba\u5f97\u8212\u7de9\u800c\u76f2\u76ee\u5c07\u95dc\u7bc0\u62c9\u4f38\u5230\u6975\u9650\uff0c\u5f88\u5bb9\u6613\u5c0e\u81f4\u97cc\u5e36\u53d7\u640d\u6216\u95dc\u7bc0\u4e0d\u7a69\u5b9a\uff0c\u56e0\u6b64\u8acb\u4fdd\u6301\u5728\u8f15\u5fae\u6d3b\u52d5\u3001\u8212\u7de9\u7dca\u7e43\u7684\u7a0b\u5ea6\u5373\u53ef\u3002<\/li><\/ul><\/li><\/ul><p><strong><span style=\"font-weight: 400;\">\u21e8 \u4ec0\u9ebc\u662f<strong>\u300c\u9b06\u5f1b\u7d20\u300d<\/strong>\u8377\u723e\u8499\uff1f<\/span><span style=\"font-weight: 400;\"><br \/>: \u9b06\u5f1b\u7d20\uff08Relaxin\uff09\u4e3b\u8981\u662f\u7531\u5375\u5de2\u548c\u80ce\u76e4\u5206\u6ccc\u3001\u5728\u5b55\u7522\u671f\u626e\u6f14\u95dc\u9375\u89d2\u8272\u7684\u5973\u6027\u8377\u723e\u8499\u3002\u5b83\u80fd\u6eab\u548c\u5730\u4f7f\u5b50\u5bae\u53ca\u9aa8\u76c6\u5468\u570d\u7684\u808c\u8089\u8207\u97cc\u5e36\u653e\u9b06\u4ee5\u5229\u751f\u7522\uff0c\u4f46\u540c\u6642\u4e5f\u6703\u8b93\u5168\u8eab\u7684\u95dc\u7bc0\u8b8a\u5f97\u9b06\u5f1b\uff0c\u9019\u4e5f\u662f\u5b55\u671f\u5bb9\u6613\u51fa\u73fe\u5404\u8655\u95dc\u7bc0\u75e0\u75db\u7684\u4e3b\u56e0\u3002<\/span><\/strong><\/p>\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. \u5e6b\u52a9\u9806\u7522\u7684\u7cbe\u9078\u5f92\u624b\u904b\u52d54\u6b3e\u63a8\u85a6<\/h3><p>\u719f\u8a18\u5b89\u5168\u5b88\u5247\u5f8c\uff0c\u63a5\u8457\u5c31\u662f\u5be6\u6230\u968e\u6bb5\u4e86\u3002\u9019\u5957\u83dc\u55ae\u662f\u5f9e\u904b\u52d5\u8a18\u9304 App\u300cBurnFit\u300d\u52d5\u4f5c\u5eab\u4e2d\u80fd\u76f4\u63a5\u641c\u5c0b\u4e26\u52a0\u5165\u7684\u6700\u5b89\u5168\u5f92\u624b\u904b\u52d5\uff0c\u65e2\u4e0d\u6703\u5c0d\u8179\u58d3\u9020\u6210\u592a\u5927\u7684\u523a\u6fc0\uff0c\u53c8\u80fd\u624e\u5be6\u935b\u934a\u9806\u7522\u6240\u9700\u7684\u4e0b\u534a\u8eab\u8207\u6838\u5fc3\u808c\u7fa4\u3002 \u00a0<\/p><ul><li><b>1. \u8c93\u725b\u5f0f (Cat-Cow) | \u8212\u7de9\u5b55\u671f\u8170\u9178\u80cc\u75db\u7684\u810a\u690e\u62c9\u4f38<\/b><\/li><\/ul><p><img decoding=\"async\" class=\"aligncenter wp-image-6767\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ucea3-\uce74\uc6b0-\uc2a4\ud2b8\ub808\uce58.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><b data-path-to-node=\"68,0,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578:<\/b> \u91cd\u890710\u6b21 \u00d7 \u7d44<\/li><li><b data-path-to-node=\"68,0,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5:<\/b> \u96d9\u624b\u8207\u96d9\u819d\u8457\u5730\uff0c\u5728\u588a\u5b50\u4e0a\u5448\u56db\u8db3\u8dea\u59ff\u3002\u547c\u6c23\u6642\u5c07\u80cc\u90e8\u5411\u4e0a\u62f1\u8d77\u5713\u80cc\uff0c\u5438\u6c23\u6642\u5c07\u810a\u690e\u6062\u5fa9\u5230\u5e73\u5766\u8212\u5c55\u7684\u72c0\u614b\u3002 \u00a0<\/li><li><b data-path-to-node=\"68,0,1,2,0\" data-index-in-node=\"0\">\u59ff\u52e2\u8abf\u6574 TIP:<\/b> \u8207\u4e00\u822c\u7684\u8c93\u725b\u5f0f\u958b\u5c55\u4e0d\u540c\uff0c\u5b55\u5a66\u56e0\u70ba\u6709\u8179\u90e8\u91cd\u91cf\u7684\u8ca0\u64d4\uff0c\u5982\u679c\u5c07\u8170\u90e8\u904e\u5ea6\u5411\u4e0b\u51f9\u9677\uff08\u584c\u8170\uff09\uff0c\u6703\u5c0d\u8170\u690e\u9020\u6210\u6975\u5927\u8ca0\u64d4\u3002\u56e0\u6b64\u5728\u8179\u90e8\u4e0b\u6c89\u7684\u52d5\u4f5c\u4e2d\uff0c\u8acb\u4e0d\u8981\u904e\u5ea6\u8ffd\u6c42\u51f9\u8170\uff0c\u53ea\u9700\u4fdd\u6301\u5728\u300c\u8207\u5730\u9762\u5e73\u884c\u300d\u7684\u7a69\u5b9a\u72c0\u614b\u5373\u53ef\u3002<\/li><\/ul><\/li><\/ul><ul><li><b>2. \u9ce5\u72d7\u5f0f (Bird-Dog) | \u4e0d\u58d3\u8feb\u8179\u90e8\u3001\u7a69\u5b9a\u810a\u690e\u8207\u6838\u5fc3\u7684\u5168\u8eab\u904b\u52d5<\/b><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6114\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ubc84\ub4dc\ub3c5.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><b data-path-to-node=\"68,1,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578:<\/b> \u5de6\u53f3\u4ea4\u66ff10\u6b21 \u00d7 3\u7d44<\/li><li><b data-path-to-node=\"68,1,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5:<\/b> \u5728\u56db\u8db3\u8dea\u59ff\u4e0b\u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\uff0c\u6ce8\u610f\u8170\u90e8\u4e0d\u8981\u5f80\u4e0b\u584c\u9677\uff0c\u80cc\u90e8\u4e5f\u4e0d\u8981\u904e\u5ea6\u62f1\u8d77\u3002\u63a5\u8457\uff0c\u5c07\u4e00\u5074\u624b\u81c2\u8207\u5c0d\u5074\u5927\u817f\u540c\u6642\u5411\u524d\u3001\u5411\u5f8c\u5ef6\u4f38\u81f3\u8207\u5730\u9762\u5e73\u884c\uff0c\u4e26\u4fdd\u6301\u7a69\u5b9a\u652f\u64902\u79d2\u3002<\/li><li><b data-path-to-node=\"68,1,1,2,0\" data-index-in-node=\"0\">\u59ff\u52e2\u8abf\u6574 TIP:<\/b> \u5982\u679c\u5c07\u817f\u62ac\u5f97\u592a\u9ad8\uff0c\u8170\u90e8\u6703\u81ea\u7136\u4e0b\u51f9\uff0c\u5c0e\u81f4\u8179\u90e8\u904e\u5ea6\u767c\u529b\u3002\u8acb\u5c07\u6ce8\u610f\u529b\u653e\u5728\u5c07\u817f\u300c\u5411\u5f8c\u5ef6\u4f38\u300d\u81f3\u8207\u81c0\u90e8\u540c\u9ad8\u5373\u53ef\uff0c\u9019\u6a23\u624d\u80fd\u5728\u4e0d\u5c0d\u8170\u690e\u548c\u80ce\u5152\u9020\u6210\u8ca0\u64d4\u7684\u60c5\u6cc1\u4e0b\u5b89\u5168\u8a13\u7df4\u3002<\/li><\/ul><\/li><\/ul><ul><li><b>3. \u5f92\u624b\u6df1\u8e72 (Bodyweight Squat) | \u5f37\u5316\u9806\u7522\u6240\u9700\u7684\u9aa8\u76c6\u8207\u4e0b\u534a\u8eab\u808c\u529b <\/b><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-541\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/AIR_SQT.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><b data-path-to-node=\"68,2,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578:<\/b> 12\u6b21 \u00d7 3\u7d44<\/li><li><b data-path-to-node=\"68,2,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5:<\/b> \u96d9\u8173\u6253\u958b\u6bd4\u80a9\u7a0d\u5bec\uff0c\u8173\u5c16\u81ea\u7136\u671d\u5916\u3002\u50cf\u5750\u6905\u5b50\u4e00\u6a23\u5c07\u819d\u84cb\u5f4e\u66f2\u3001\u91cd\u5fc3\u5f90\u5f90\u4e0b\u79fb\uff0c\u63a5\u8457\u7528\u96d9\u8173\u8173\u8ddf\u8e29\u7a69\u5730\u9762\u3001\u4e26\u7528\u5176\u63a8\u5730\u767c\u529b\u56de\u5230\u7ad9\u7acb\u59ff\u52e2\u3002 \u00a0<\/li><li><b data-path-to-node=\"68,2,1,2,0\" data-index-in-node=\"0\">\u59ff\u52e2\u8abf\u6574 TIP:<\/b> \u5b55\u5a66\u9032\u884c\u6df1\u8e72\u662f\u5f37\u5316\u9aa8\u76c6\u5e95\u808c\u3001\u4e26\u57f9\u990a\u5206\u5a29\u6642\u4e0b\u534a\u8eab\u4e0d\u53ef\u6216\u7f3a\u9ad4\u529b\u7684\u6700\u4f73\u52d5\u4f5c\u3002\u4e0d\u904e\u70ba\u4e86\u9632\u6b62\u5931\u53bb\u5e73\u8861\u8dcc\u5012\u7684\u98a8\u96aa\uff0c\u5f37\u70c8\u5efa\u8b70\u6276\u8457\u7a69\u56fa\u7684\u6905\u5b50\u9760\u80cc\uff0c\u6216\u8005\u80cc\u90e8\u8cbc\u8457\u7246\u58c1\u9032\u884c\u300c\u7246\u58c1\u6df1\u8e72\u300d\u3002\u4e0b\u8e72\u7684\u5e45\u5ea6\u53ea\u9700\u5230\u8179\u90e8\u4e0d\u6703\u58d3\u8feb\u5230\u5927\u817f\u3001\u611f\u5230\u8212\u9069\u7684\u6df1\u5ea6\u5373\u53ef\u3002 \u00a0<\/li><\/ul><\/li><\/ul><ul><li><b>4. \u81c0\u6a4b (Glute Bridge) | \u5f37\u5316\u81c0\u90e8\u8207\u9aa8\u76c6\u5468\u570d\u808c\u7fa4<\/b><b>\u00a0<\/b><\/li><\/ul><p><img loading=\"lazy\" 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><b data-path-to-node=\"68,3,1,0,0\" data-index-in-node=\"0\">\u63a8\u85a6\u7d44\u6578:<\/b> 12\u6b21 \u00d7 3\u7d44<\/li><li><b data-path-to-node=\"68,3,1,1,0\" data-index-in-node=\"0\">\u65b9\u6cd5:<\/b> \u5e73\u8eba\u65bc\u745c\u4f3d\u588a\u4e0a\uff0c\u96d9\u819d\u5f4e\u66f2\uff0c\u96d9\u8173\u6253\u958b\u8207\u9aa8\u76c6\u540c\u5bec\u4e26\u8e29\u5be6\u5730\u9762\u3002\u5229\u7528\u81c0\u90e8\u7684\u529b\u91cf\u5c07\u9aa8\u76c6\u5e73\u7a69\u5730\u5411\u4e0a\u62ac\u8d77\uff0c\u518d\u7de9\u6162\u5730\u4e0b\u653e\u56de\u5fa9\u3002<\/li><li><b data-path-to-node=\"68,3,1,2,0\" data-index-in-node=\"0\">\u59ff\u52e2\u8abf\u6574 TIP:<\/b> \u61f7\u5b55\u4e2d\u671f\u4ee5\u5f8c\uff0c\u9577\u6642\u9593\u5e73\u8eba\u652f\u6490\u53ef\u80fd\u6703\u9020\u6210\u8eab\u9ad4\u8ca0\u64d4\u3002\u56e0\u6b64\uff0c\u8207\u5176\u8ffd\u6c42\u5c07\u9aa8\u76c6\u62ac\u5f97\u6975\u9ad8\u6216\u9577\u6642\u9593\u5b9a\u4f4f\uff0c\u4e0d\u5982\u5c07\u7126\u9ede\u653e\u5728\u611f\u53d7\u81c0\u90e8\u808c\u8089\u7684\u6536\u7e2e\u3001\u4e26\u4fdd\u6301\u6eab\u548c\u4e14\u898f\u5f8b\u7684\u5f8b\u52d5\u3002\u82e5\u5728\u5e73\u8eba\u6642\u611f\u5230\u982d\u6688\u6216\u547c\u5438\u4e0d\u9806\uff0c\u8acb\u7acb\u5373\u505c\u6b62\u52d5\u4f5c\u3002<\/li><\/ul><\/li><\/ul><p>\ud83d\udca1 <strong>\u7d66 BurnFit \u4f7f\u7528\u8005\u7684\u8cbc\u5fc3\u5c0f\u63d0\u793a\uff01<\/strong><\/p><p>\u5728 BurnFit App \u4e2d\u5efa\u7acb\u83dc\u55ae\u6642\uff0c\u8acb\u52d9\u5fc5\u5148\u5c07\u904e\u53bb\u7fd2\u6163\u505a\u7684\u3001\u6703\u5c0d\u8179\u90e8\u9020\u6210\u5f37\u70c8\u58d3\u8feb\u7684<strong>\u300c\u4ef0\u81e5\u8d77\u5750\uff08Sit-up\uff09\u300d<\/strong>\u6216<strong>\u300c\u62ac\u817f\uff08Leg Raise\uff09\u300d<\/strong>\u7b49\u50b3\u7d71\u8179\u808c\u904b\u52d5\u6536\u8d77\u4f86\u5594\uff01\u5728\u61f7\u5b55\u671f\u9593\u5982\u679c\u8b93\u8179\u90e8\u904e\u5ea6\u7528\u529b\uff0c\u6703\u4f7f\u8179\u90e8\u808c\u8089\u88ab\u904e\u5ea6\u62c9\u626f\u5ef6\u4f38\uff0c\u9019\u6703\u5c0e\u81f4\u7522\u5f8c\u8eab\u9ad4\u8981\u6062\u5fa9\u5230\u539f\u672c\u72c0\u614b\u9700\u8981\u8017\u8cbb\u975e\u5e38\u9577\u7684\u6642\u9593\u3002\u9019\u6bb5\u671f\u9593\uff0c\u4e0d\u59a8\u6539\u5c07\u4eca\u5929\u63a8\u85a6\u7684<strong>\u300c\u8c93\u725b\u5f0f\u300d<\/strong>\u548c<strong>\u300c\u9ce5\u72d7\u5f0f\u300d<\/strong>\u52a0\u5165\u83dc\u55ae\uff0c\u5c08\u6ce8\u65bc\u57f9\u990a\u5b89\u5168\u652f\u6490\u9aa8\u76c6\u8207\u8170\u90e8\u7684\u57fa\u790e\u529b\u91cf\u5427\uff01<\/p>\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 Part 3. \u5728 BurnFit(\u5954\u6e43)\u4e2d\u8a2d\u5b9a\u4e26\u8a18\u9304\u60a8\u7684\u300c\u5b55\u5a66\u904b\u52d5\u83dc\u55ae\u300d<\/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=\"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, 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: 244px) 100vw, 244px\" \/><\/p><p><b data-path-to-node=\"72\" data-index-in-node=\"0\">\u5b55\u5a66\u904b\u52d5<\/b>\u6700\u6838\u5fc3\u7684\u95dc\u9375\u4e0d\u5728\u65bc\u63d0\u9ad8\u8a13\u7df4\u5f37\u5ea6\uff0c\u800c\u5728\u65bc\u300c\u50be\u807d\u81ea\u5df1\u8eab\u9ad4\uc758 \u8072\u97f3\uff0c\u5728\u91cf\u529b\u800c\u884c\u7684\u7bc4\u570d\u5167\u4fdd\u6301\u898f\u5f8b\u935b\u934a\u7684\u983b\u7387\u300d\u3002\u6d3b\u7528\u904b\u52d5\u8a18\u9304 App\u300cBurnFit\u300d\uff0c\u80fd\u8b93\u60a8\u6bcf\u5929\u5728\u5b89\u5168\u76e3\u63a7\u8eab\u9ad4\u72c0\u614b\u7684\u524d\u63d0\u4e0b\uff0c\u6301\u7e8c\u7dad\u6301\u826f\u597d\u7684\u904b\u52d5\u7fd2\u6163\u3002 \u00a0<\/p><ul><li><b data-path-to-node=\"73,0,0\" data-index-in-node=\"0\">\u5132\u5b58\u5c08\u5c6c\u7684\u5b89\u5168\u5b55\u5a66\u83dc\u55ae:<\/b> \u5728\u7cbe\u795e\u72c0\u614b\u826f\u597d\u7684\u65e5\u5b50\u88e1\uff0c\u4e0d\u9700\u8981\u5728\u745c\u4f3d\u588a\u4e0a\u70ba\u4e86\u300c\u4eca\u5929\u8a72\u505a\u4ec0\u9ebc\u904b\u52d5\u300d\u800c\u60f3\u7834\u982d\u3001\u5e73\u767d\u6d88\u8017\u7cbe\u529b\u3002\u53ea\u8981\u63d0\u524d\u5728 BurnFit App \u4e2d\u5c07\u300c\u5b55\u5a66\u5b89\u5168\u5f92\u624b\u83dc\u55ae\u300d\u8a2d\u5b9a\u597d\uff0c\u5c31\u80fd\u4e00\u9375\u8f15\u9b06\u958b\u555f\u6bcf\u65e5\u7684\u935b\u934a\u3002<br \/><br \/><\/li><li><b data-path-to-node=\"73,1,0\" data-index-in-node=\"0\">\u6839\u64da\u7576\u65e5\u72c0\u614b\u5f48\u6027\u8abf\u6574\u7d44\u6578:<\/b> \u61f7\u5b55\u671f\u9593\uff0c\u6628\u5929\u505a\u8d77\u4f86\u9084\u5f88\u8f15\u9b06\u7684\u52d5\u4f5c\uff0c\u4eca\u5929\u53ef\u80fd\u5c31\u6703\u89ba\u5f97\u7279\u5225\u5403\u529b\u3002\u7531\u65bc\u9019\u662f\u4ee5\u7dad\u6301\u898f\u5f8b\u70ba\u76ee\u6a19\u3001\u4e0d\u76f2\u76ee\u8ffd\u6c42\u91cd\u91cf\u589e\u52a0\u7684\u5f92\u624b\u8a13\u7df4\uff0c\u5728 BurnFit \u8a18\u9304\u6642\uff0c\u8acb\u4f9d\u7167\u7576\u5929\u7684\u8eab\u9ad4\u72c0\u614b\u9748\u6d3b\u6e1b\u5c11\u6b21\u6578\u6216\u7d44\u6578\uff0c\u9019\u624d\u662f\u6700\u8070\u660e\u7684\u8a13\u7df4\u65b9\u5f0f\u3002<br \/><br \/><\/li><li><b data-path-to-node=\"73,2,0\" data-index-in-node=\"0\">\u900f\u904e\u6578\u64da\u8996\u89ba\u5316\u7d2f\u7a4d\u6eff\u6eff\u7684\u6210\u5c31\u611f:<\/b> \u5728 BurnFit \u65e5\u66c6\u4e2d\u9010\u6b65\u586b\u6eff\u7684\u6bcf\u4e00\u6b21\u8f15\u91cf\u904b\u52d5\u7d00\u9304\uff0c\u90fd\u662f\u5abd\u5abd\u80fd\u5920\u5065\u5eb7\u638c\u63a7\u81ea\u5df1\u8eab\u9ad4\u7684\u5f37\u5927\u6307\u6a19\uff08\u6210\u5c31\u611f\uff09\u3002\u9019\u4e9b\u5b89\u5168\u7d2f\u7a4d\u4e0b\u4f86\u7684\u904b\u52d5\u6578\u64da\uff0c\u5c07\u6210\u70ba\u60a8\u9806\u5229\u5ea6\u904e\u751f\u7522\u96e3\u95dc\u3001\u4e26\u5728\u7522\u5f8c\u5feb\u901f\u6062\u5fa9\u7684\u6700\u5805\u5be6\u5065\u5eb7\u5f8c\u76fe\u3002<\/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, 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><p data-path-to-node=\"75,1,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"75,1,0,0\" data-index-in-node=\"0\">\u7f8e\u570b\u7522\u79d1\u5a66\u4eba\u79d1\u5b78\u6703 (ACOG)<\/b> &#8211; \u61f7\u5b55\u53ca\u7522\u5f8c\u671f\u9593\u7684\u8eab\u9ad4\u6d3b\u52d5\u53ca\u904b\u52d5\u6307\u5357 (Physical Activity and Exercise During Pregnancy and the Postpartum Period)<\/span><\/p><\/li><li><p data-path-to-node=\"75,1,1,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"75,1,1,0\" data-index-in-node=\"0\">\u6885\u5967\u8a3a\u6240 (Mayo Clinic)<\/b> &#8211; \u5b55\u5a66\u904b\u52d5\u6307\u5357\uff1a\u7522\u5a66\u8207\u80ce\u5152\u7684\u5b89\u5168\u8eab\u9ad4\u6d3b\u52d5\u6307\u5357 (Pregnancy and exercise: Baby, let&#8217;s move!)<\/span><\/p><\/li><li><p data-path-to-node=\"75,1,2,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"75,1,2,0\" data-index-in-node=\"0\">\u82f1\u570b\u904b\u52d5\u91ab\u5b78\u671f\u520a (BJSM)<\/b> &#8211; \u61f7\u5b55\u671f\u9593\u5168\u65b9\u4f4d\u5b89\u5168\u8eab\u9ad4\u6d3b\u52d5\u7684\u570b\u969b\u6307\u5357 (Canadian Guideline for Physical Activity Throughout Pregnancy)<\/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-7017 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-workout-routine tag-burnfit tag-27 tag-app tag-250 tag-252 tag-251 tag-253 tag-245 tag-249 tag-19 tag-248 tag-99\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/%e5%ad%95%e5%a9%a6%e9%81%8b%e5%8b%95%ef%bc%9a%e5%b9%ab%e5%8a%a9%e9%a0%86%e7%94%a2%e7%9a%844%e6%ac%be%e5%ae%89%e5%85%a8%e5%be%92%e6%89%8b%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6\/\" 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=\"\u5b55\u5a66\u904b\u52d5\uff1a\u5e6b\u52a9\u9806\u7522\u76844\u6b3e\u5b89\u5168\u5f92\u624b\u904b\u52d5\u63a8\u85a6\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/helen-thomas-_J9hWa3DzuA-unsplash-scaled-1-650x537.jpg\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/helen-thomas-_J9hWa3DzuA-unsplash-scaled-1-350x289.jpg 600w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/helen-thomas-_J9hWa3DzuA-unsplash-scaled-1-450x371.jpg 1024w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/helen-thomas-_J9hWa3DzuA-unsplash-scaled-1-650x537.jpg 2000w\" 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\u5b55\u5a66\u904b\u52d5\uff1a\u5e6b\u52a9\u9806\u7522\u76844\u6b3e\u5b89\u5168\u5f92\u624b\u904b\u52d5\u63a8\u85a6\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-6920 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-workout-routine tag-burnfit tag-27 tag-app tag-242 tag-245 tag-244 tag-243 tag-19 tag-99\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/zh-hant\/%e5%b0%8d%e8%85%b0%e9%83%a8%e5%a5%bd%e7%9a%84%e9%81%8b%e5%8b%95%ef%bc%9a%e6%95%88%e6%9e%9c-100-%e4%bf%9d%e8%ad%89%e7%9a%84%e5%be%92%e6%89%8b%e8%8f%9c%e5%96%ae%e6%8e%a8%e8%96%a6\/\" 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=\"\u5c0d\u8170\u90e8\u597d\u7684\u904b\u52d5\uff1a\u6548\u679c 100% \u4fdd\u8b49\u7684\u5f92\u624b\u83dc\u55ae\u63a8\u85a6\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/Get-Ready-Pain-GIF-by-Rodney-Dangerfield.gif\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/Get-Ready-Pain-GIF-by-Rodney-Dangerfield-350x350.gif 600w\" 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\u5c0d\u8170\u90e8\u597d\u7684\u904b\u52d5\uff1a\u6548\u679c 100% \u4fdd\u8b49\u7684\u5f92\u624b\u83dc\u55ae\u63a8\u85a6\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-6896 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-232 tag-27 tag-app tag-227 tag-230 tag-221 tag-226 tag-229 tag-231 tag-228 tag-223 tag-19\">\r\n\t\t\t<a href=\"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\/\" 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=\"\u64fa\u812b\u932f\u8aa4\u7684\u300c\u81c0\u63a8\u300d\u59ff\u52e2\uff01100% \u4fdd\u8b49\u7ff9\u81c0\u6548\u679c\" src=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/Strong-Woman-Girl-Power-GIF.gif\" srcset=\"https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/Strong-Woman-Girl-Power-GIF-350x350.gif 600w, https:\/\/burnfit.io\/zh-hant\/wp-content\/uploads\/sites\/5\/2026\/06\/Strong-Woman-Girl-Power-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\u64fa\u812b\u932f\u8aa4\u7684\u300c\u81c0\u63a8\u300d\u59ff\u52e2\uff01100% 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