{"id":411,"date":"2016-10-12T00:00:00","date_gmt":"2016-10-12T00:00:00","guid":{"rendered":"http:\/\/blog.engoo.com\/tw\/%e3%80%90%e9%81%8b%e5%8b%95%e8%8b%b1%e6%96%87%e3%80%91%e8%b7%9f%e4%b8%8a%e5%81%a5%e8%ba%ab%e6%bd%ae%e6%b5%81%ef%bc%8c%e6%84%9b%e5%81%a5%e8%ba%ab%e7%9a%84%e4%bd%a0%e4%b8%8d%e8%83%bd%e4%b8%8d%e7%9f%a5\/"},"modified":"2024-10-15T06:30:17","modified_gmt":"2024-10-15T06:30:17","slug":"work_out_exercise_squat_push-up","status":"publish","type":"post","link":"https:\/\/engoo.com.tw\/blog\/%e4%b8%bb%e9%a1%8c%e9%a1%9e\/work_out_exercise_squat_push-up\/","title":{"rendered":"\u3010\u904b\u52d5\u82f1\u6587\u3011\u8ddf\u4e0a\u5065\u8eab\u6f6e\u6d41\uff0c\u611b\u5065\u8eab\u7684\u4f60\u4e0d\u80fd\u4e0d\u77e5\u9053\u7684\u82f1\u6587\u55ae\u5b57"},"content":{"rendered":"

\u6587\/Ashley<\/span><\/p>\n

\u6700\u8fd1\u8d8a\u4f86\u8d8a\u591a\u4eba\u958b\u59cb\u5065\u8eab\u4e86\uff01<\/span><\/p>\n

\u6bd4\u8d77\u4ee5\u524d\u5927\u5bb6\u8ffd\u6c42\u7684\u7d19\u7247\u4eba\u8eab\u6750\uff0c\u5c0f\u7de8\u771f\u7684\u89ba\u5f97\u6709\u518d\u904b\u52d5\u7684\u8eab\u578b\u770b\u8d77\u4f86\u597d\u770b\u8a31\u591a\uff01<\/span><\/p>\n

\u9664\u4e86\u8eab\u5f62\u53ef\u4ee5\u8b8a\u5f97\u6bd4\u8f03\u5065\u7f8e\u5916\uff0c\u8eab\u9ad4\u4e5f\u6703\u8b8a\u5f97\u6bd4\u8f03\u5065\u58ef\u4e00\u9ede\u5462\uff01<\/span><\/p>\n

\u53ea\u662f\u76f8\u8f03\u65bc\u570b\u5916\uff0c\u53f0\u7063\u7684\u5065\u8eab\u8cc7\u8a0a\u5c11\u5f88\u591a\uff0c\u6240\u4ee5\u5c0f\u7de8\u5728\u9019\u88e1\u8981\u544a\u8a34\u5927\u5bb6\u5e7e\u500b\u82f1\u6587\u55ae\u5b57\u548c\u91cd\u8981\u89c0\u5ff5\uff0c<\/span><\/p>\n

\u8b93\u60f3\u8981\u5065\u8eab\u7684\u5b78\u54e1\u5011\u53ef\u4ee5\u900f\u904eyoutube\u6216\u8457\u5176\u4ed6\u5916\u570b\u7db2\u7ad9\u627e\u5230\u8ddf\u591a\u5065\u8eab\u8cc7\u8a0a\uff0c<\/span><\/p>\n

\u8b93\u8eab\u9ad4\u66f4\u5065\u5eb7\u3001\u9ad4\u614b\u66f4\u7f8e\u9e97\u5594\uff01<\/span><\/p>\n

\u2605\u9032\u5165\u4ecb\u7d39\u4e4b\u524d\uff0c\u5c0f\u7de8\u5148\u4f86\u544a\u8a34\u5927\u5bb6\u5e7e\u500b\u8ddf\u8eab\u5f62\u6216\u5065\u8eab\u76f8\u95dc\u7684\u5be6\u7528\u55ae\u5b57\uff1a<\/span><\/span><\/p>\n

to work out \u5065\u8eab<\/span><\/p>\n

to lose\/gain weight \u6e1b\uff0f\u589e\u91cd<\/span><\/p>\n

to get rid of the fat \u6e1b\u8102<\/span><\/p>\n

to build muscle \u589e\u808c<\/span><\/p>\n

body fat \u9ad4\u8102\u80aa<\/span><\/p>\n

calorie \u5361\u8def\u91cc<\/span><\/p>\n

weight training \u91cd\u91cf\u8a13\u7df4<\/span><\/p>\n

aerobic exercise \u6709\u6c27\u904b\u52d5\uff08\u5982\u8dd1\u6b65\u3001\u6253\u7403\u3001\u6e38\u6cf3\u7b49\u6301\u7e8c\u6642\u9593\u8f03\u9577\u4e14\u6709\u7bc0\u594f\u7684\u904b\u52d5\uff09<\/span><\/p>\n

\u2027\u00a0\u9664\u4e86fat \u8ddfthin\u5f62\u5bb9\u80d6\u7626\u5916\uff0c\u4f60\u9084\u53ef\u4ee5\u7528...<\/strong><\/span><\/span><\/p>\n

skinny \u9aa8\u7626\u5982\u67f4\u7684\uff08\u542b\u8cb6\u610f\uff09<\/span><\/p>\n

slim \u82d7\u689d\u7684<\/span><\/p>\n

fit \u7a60\u7e96\u5408\u5ea6\u7684<\/span><\/p>\n

curvy \u66f2\u7dda\u73b2\u74cf\u7684<\/span><\/p>\n

stout \u7d50\u5be6\u7684<\/span><\/p>\n

plump \u8c50\u6eff\u7684<\/span><\/p>\n

muscular \u5f37\u58ef\u7684<\/span><\/p>\n

\u5c0f\u7de8\u4eca\u5929\u8981\u4ecb\u7d39\u4e3b\u984c\u7684\u4e0d\u662f\u6d88\u9664\u8102\u80aa\u7684\u6709\u6c27\u904b\u52d5<\/span><\/p>\n

\u800c\u662f\u96d5\u5851\u8eab\u5f62\u7684\u5e7e\u9805\u975e\u6709\u6c27\u8a13\u7df4\u5662\uff01<\/span><\/p>\n

1. Plank \u5e73\u677f\u652f\u6490\uff0f\u8098\u6490<\/span><\/span><\/p>\n

\"shutterstock_319842194.jpg\"<\/span><\/p>\n

\u8a13\u7df4\u90e8\u4f4d\uff1a\u8179\u90e8(abdomen\uff0c\u5e38\u5e38\u7c21\u7a31ab)\u3001\u8170\u3001\u80cc\u3001\u624b\u81c2<\/span><\/p>\n

plank\u662f\u500b\u5e7e\u4e4e\u53ef\u4ee5\u8a13\u7df4\u5230\u5168\u8eab\u808c\u8089\u7684\u52d5\u4f5c\uff0c<\/span><\/p>\n

\u5c24\u5176\u662f\u6838\u5fc3\u808c\u7fa4(core)\uff0c\u6838\u5fc3\u808c\u7fa4\u53ef\u4ee5\u5206\u64d4\u4eba\u9ad4\u810a\u690e\u6240\u652f\u6490\u7684\u91cd\u91cf\uff0c\u662f\u975e\u5e38\u91cd\u8981\u7684\u808c\u7fa4\u3002<\/span><\/p>\n

2. Squat \u6df1\u8e72<\/span><\/span><\/p>\n

\"shutterstock_167027138.jpg\"<\/span><\/p>\n

\u8a13\u7df4\u90e8\u4f4d\uff1a\u81c0(butt)\u3001\u5927\u817f(thigh)<\/span><\/p>\n

\u6b63\u78ba\u7684squat\u53ef\u4ee5\u8b93\u4f60\u64c1\u6709\u6700\u8fd1\u8d8a\u4f86\u8d8a\u592f\u7684\u6f02\u4eae\u7ff9\u81c0\uff0c<\/span><\/p>\n

\u5c24\u5176\u662f\u590f\u5929\u5973\u5b69\u5011\u7a7f\u4e0a\u77ed\u8932\u6bd4\u57fa\u5c3c\uff0c\u5982\u679c\u81c0\u90e8\u9732\u51fa\u4f86\u53ea\u6709\u9b06\u57ae\u57ae\u7684\u6a58\u76ae\u90a3\u5c31\u4e0d\u597d\u4e86\uff01<\/span><\/p>\n

3. Bridge \u6a4b\u5f0f<\/span><\/span><\/p>\n

\"shutterstock_241815814.jpg\"<\/span><\/p>\n

\u8a13\u7df4\u90e8\u4f4d\uff1a\u81c0\u3001\u5927\u817f<\/span><\/p>\n

\u5982\u679c\u5e73\u8861\u611f\u4e0d\u5927\u597d\uff0csquat\u600e\u9ebc\u8e72\u5c31\u662f\u8e72\u4e0d\u597d\uff0c\u4e5f\u53ef\u4ee5\u8a66\u8a66\u7528\u6a4b\u5f0f\u4f86\u7df4\u51fa\u6c34\u871c\u6843\u822c\u7684\u7ff9\u81c0\u3002<\/span><\/p>\n

4. Hip extension \u81c0\u90e8\u4f38\u5c55<\/span><\/span><\/p>\n

\"shutterstock_402722293.jpg\"<\/span><\/p>\n

\u8a13\u7df4\u90e8\u4f4d\uff1a\u81c0\u3001\u817f<\/span><\/p>\n

\u9019\u500b\u52d5\u4f5c\u548c\u4e0a\u9762\u5169\u500b\u4e00\u6a23\u90fd\u662f\u5728\u8a13\u7df4\u81c0\u90e8\u808c\u8089\u7684\u52d5\u4f5c\uff0c<\/span><\/p>\n

\u8a18\u5f97\u817f\u5728\u5f80\u5f8c\u8e22\u7684\u6642\u5019\uff0c\u4e0a\u534a\u8eab\u4e5f\u8981\u7a69\u4f4f\u4e0d\u53ef\u4ee5\u8ddf\u8457\u6643\u4f86\u6643\u53bb\u54e6\uff01<\/span><\/p>\n

5. Lunge \u8de8\u6b65<\/span><\/span><\/p>\n

\"shutterstock_402722455.jpg\"<\/span><\/p>\n

\u8a13\u7df4\u90e8\u4f4d\uff1a\u817f\u3001\u81c0<\/span><\/p>\n

\u9019\u500b\u52d5\u4f5c\u53c8\u7a31\u4f5c\u300c\u5f13\u6b65\u6df1\u8e72\u300d\uff0c\u53ef\u4ee5\u52a0\u5f37\u817f\u90e8\u808c\u8089\uff01<\/span><\/p>\n

6. Push-up \u4f0f\u5730\u633a\u8eab<\/span><\/span><\/p>\n

\"shutterstock_331291577.jpg\"<\/span><\/p>\n

\u8a13\u7df4\u90e8\u4f4d\uff1a\u80f8(chest)\u3001\u624b\u81c2<\/span><\/p>\n

\u9019\u908a\u5c0f\u7de8\u6709\u500b\u5f88\u91cd\u8981\u7684\u89c0\u5ff5\u60f3\u8981\u9806\u4fbf\u544a\u8a34\u5927\u5bb6\uff0c<\/span><\/p>\n

\u5973\u5b69\u5011\u7df4\u4f0f\u5730\u633a\u8eab\u4e26\u4e0d\u6703\u8b93\u80f8\u90e8\u4e0d\u898b\u54e6\uff0c\u53cd\u800c\u6703\u56e0\u70ba\u7d50\u5be6\u7684\u80f8\u808c\uff0c\u8b93\u80f8\u578b\u770b\u8d77\u4f86\u66f4\u6f02\u4eae\u3002<\/span><\/p>\n

7. Crunch \u6372\u8179<\/span><\/span><\/p>\n

\"shutterstock_334071110.jpg\"<\/span><\/p>\n

\u8a13\u7df4\u90e8\u4f4d\uff1a\u8179\u90e8<\/span><\/p>\n

\u7537\u751f\u7684\u516d\u584a\u3001\u516b\u584a\u808c\uff0c\u5973\u5b69\u7684\u99ac\u7532\u7dda\uff0c\u5927\u591a\u90fd\u662f\u9760crunch\u7df4\u51fa\u4f86\u7684\uff01<\/span><\/p>\n

\u6ce8\u610f\uff01\u6372\u8179(crunch)\u8ddf\u4ef0\u81e5\u8d77\u5750(sit-up)\u662f\u4e0d\u4e00\u6a23\u7684\uff01<\/span><\/p>\n

\u4ef0\u81e5\u8d77\u5750\u5176\u5be6\u4e0d\u53ea\u7df4\u4e0d\u5230\u8179\u808c\uff0c\u9084\u6703\u50b7\u5bb3\u5230\u4f60\u7684\u8170\u548c\u810a\u690e\u5594\uff01<\/span><\/p>\n

<\/div>\n

8. Reverse crunch \u53cd\u5411\u6372\u8179<\/span><\/span><\/p>\n

\"shutterstock_193836539.jpg\"<\/span><\/p>\n

\u9019\u500b\u52d5\u4f5c\u548ccrunch\u4e0d\u4e00\u6a23\u7684\u662f\u5b83\u4e3b\u8981\u662f\u5728\u52a0\u5f37\u4e0b\u8179\u90e8\u7684\u808c\u8089\uff0c<\/span><\/p>\n

\u800c\u5c0f\u7de8\u89ba\u5f97\u4e0b\u8179\u90e8\u7684\u7dda\u689d\u6bd4\u4e0a\u8179\u90e8\u7684\u7dda\u689d\u96e3\u7df4\u8a31\u591a\uff0c\u6240\u4ee5\u53ef\u80fd\u9700\u8981\u9760\u9019\u500b\u52d5\u4f5c\u52a0\u5f37\u5594\uff01<\/span><\/p>\n

\u5c0f\u7de8\u5728\u9019\u908a\u544a\u8a34\u5927\u5bb6\u7684\u90fd\u662f\u6bd4\u8f03\u521d\u5b78\u8005\u7684\u8a13\u7df4\uff0c<\/span><\/p>\n

\u4e0d\u5e38\u904b\u52d5\u7684\u5b78\u54e1\u5011\u5efa\u8b70\u9084\u662f\u53bb\u5065\u8eab\u623f(gym)\u627e\u6559\u7df4(instructor)\uff0c<\/span><\/p>\n

\u81ea\u5df1\u5728\u5bb6\u505a\u7684\u8a71\u5f88\u96e3\u78ba\u5b9a\u52d5\u4f5c\u6b63\u4e0d\u6b63\u78ba\uff0c\u4e0d\u6b63\u78ba\u7684\u8a71\u53ef\u80fd\u6703\u50b7\u5230\u808c\u8089\u7684\u3002<\/span><\/p>\n

\u5982\u679c\u9019\u4e9b\u52d5\u4f5c\u5df2\u7d93\u505a\u81a9\u4e86\uff0c\u4e5f\u53ef\u4ee5\u53bbyoutube\u641c\u5c0b\u76f8\u95dc\u95dc\u9375\u5b57\uff0c\u627e\u627e\u66f4\u591a\u4e0d\u540c\u8b8a\u5316\u7684\u8a13\u7df4\u5537\uff01<\/span><\/p>\n

\u5982\u679c\u771f\u7684\u8981\u660e\u986f\u770b\u5230\u8eab\u5f62\u7684\u8b8a\u5316\uff0c\u5176\u5be6\u90fd\u771f\u7684\u9700\u8981\u4e00\u6bb5\u6642\u9593\u7684\u5805\u6301\uff0c<\/span><\/p>\n

\u5176\u5be6\u5c0f\u7de8\u89ba\u5f97\u9019\u500b\u6a23\u5b50\u7684\u611f\u89ba\u548c\u5b78\u82f1\u6587\u5f88\u50cf\uff01<\/span><\/p>\n

\u5982\u679c\u53ea\u6709\u4e09\u5206\u9418\u71b1\u5ea6\uff0c\u4e0d\u7ba1\u662f\u5065\u8eab\u9084\u662f\u5b78\u82f1\u6587\u90fd\u4e0d\u53ef\u80fd\u6709\u6548\u679c\u7684\uff0c<\/span><\/p>\n

\u9664\u4e86\u5065\u8eab\u8981\u6301\u4e4b\u4ee5\u6046\uff0c\u4e5f\u8981\u5929\u5929\u958b\u53e3\u8aaa\u82f1\u6587\u5662\uff01<\/span><\/p>\n

\u904b\u52d5\u5b8c\uff0c\u5c31\u4e0aEngoo\u627e\u8001\u5e2b\u804a\u804a\u5929\u5427\uff01\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u6587\/Ashley \u6700\u8fd1\u8d8a\u4f86\u8d8a\u591a\u4eba\u958b\u59cb\u5065\u8eab\u4e86\uff01 \u6bd4\u8d77\u4ee5\u524d\u5927\u5bb6\u8ffd\u6c42\u7684\u7d19\u7247\u4eba...<\/p>\n","protected":false},"author":428,"featured_media":11674,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"unified_meta_tagline_field":"","footnotes":""},"categories":[34,64],"tags":[],"class_list":["post-411","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-34","category-64"],"yoast_head":"\n\u3010\u904b\u52d5\u82f1\u6587\u3011\u8ddf\u4e0a\u5065\u8eab\u6f6e\u6d41\uff0c\u611b\u5065\u8eab\u7684\u4f60\u4e0d\u80fd\u4e0d\u77e5\u9053\u7684\u82f1\u6587\u55ae\u5b57 | Engoo\u7dda\u4e0a\u82f1\u6587<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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