?ㄤ???瀹＄?澶???????浠?澶╋?浜?娲插コ?х?????ㄤ?缇?姝ｄ互涓?绉????硅??杩蜂汉????ュЭ??锛???娓?璧拌?澶т?瑙???锛?骞跺???骞挎???璧??逛???绌躲??涓???浜?瑗挎?规????涓?己璋???涓版弧涓?澶稿?锛?浜?娲插コ?х?????ㄤ?缇?锛??村??颁??板?ㄤ?绉???????绮捐?磋??瀵???寮规?х???茬嚎????杩?绉?缇?锛??㈡?胯浇??娣卞????????搴??达???涓??颁唬瀹＄?娼??瀹?缇?濂???锛??ｅ???轰?绉??句互瑷??荤??涓??归?靛?炽??
??婧????查?挎渤锛?浜?娲插コ?х?????ㄥ舰璞″苟???绘???缃???ф??绗﹀?风???稿????ㄨ?澶??や唬缁??讳???濉?涓??濂虫?х??韬??绾挎?″?寰?琚???缁?寰??翠负????锛?娉ㄩ??韬???翠?????璋?涓??靛????充娇?ㄨ?绉???缁?涓?锛????ㄤ?涓哄コ?ц韩浣??茬嚎????瑕?缁??????????锛?涔?甯稿父琚??浜?涓?绉???娑︺??楗别???婊＄???硅川锛?璞″??????藉??涓?绻?琛???
渚?濡?锛?涓??藉?や唬????ヤ?濂冲?句腑锛??界?剁??瑁?瀹芥?撅?浣???绾﹀????????ㄨ疆寤?锛?浠??戒????轰?绉?娓╁???瀵???濂虫?х?硅川??缇??????ㄥ????锛?浠ヤ赴?翠负缇????朵唬锛?濂虫?х??浣???????杈?涓哄??娑︼????ㄤ????舵?惧??翠负涓版弧锛?杩??ㄥ??惰?瑙?涓哄?ュ悍涓?瀵?瓒崇??璞″???
?????朵唬????灞?锛??ㄧ??????娴?疆甯︽?ヤ??村?????瀹＄?瑙?蹇点??浜?娲插コ?х?????????涔?缇?骞娥??????瑗挎?硅?浜?澶稿???瀹＄???娣规病锛???????灞??吼??′?绉????圭?????村??娉ㄩ??褰㈡??涓?姣?渚???椋??笺???颁唬??浜?娲茬?瀛︼?寮?濮?寮鸿????ㄧ??涓?缈?搴︺??绱ц?村害浠ュ??涓??伴?ㄧ??瀹?缇?琛??ャ??瀹?涓???浠?浠?????澶р??????????锛??????村??娉ㄩ?????ㄨ??????绾挎?℃??锛?浠ュ???翠?韬??????璋??с??
杩?绉?瀵光??S??褰㈡?茬嚎??杩芥?锛?浣垮?浜?娲插コ?х?????ㄤ?缇?锛??ㄤ???浜?涓??瑰????娓╁?姘?璐ㄧ????澧?娣讳??颁唬??娲诲??涓??ф????
?ㄤ?娲叉????涓?????ㄧ??缇???寰?寰?涓?濂虫?х?????茶?藉?????ュ悍浠ュ??姘?璐ㄧ揣瀵??歌???瀹?涓?浠?浠???韩浣?????ユ??涓??ㄤ?锛??存??コ?х???藉??涓??靛?崇??杞戒???杩?绉???瑙ｏ?浣垮?浜?娲插コ?у????ㄧ??濉???锛??村??板?惧??浜?涓?绉????躲???ュ悍??缇???
浠?浼?缁?瑙?蹇垫?ョ??锛?涓版弧涓???寮规?х???????琚??涓鸿?藉??村ソ?版?胯浇???斤?涔?璞″???濂虫?ц韩浣????ュ悍涓?????????姝わ?璁稿?浜?娲插コ?у?ㄨ拷姹?韬????茬嚎?讹?骞堕???茬??拷姹?澶稿???灏吼???瀵葛???锛??????存敞?????ㄧ嚎?＄??娴????с?????ㄨ??????绱у???锛?浠ュ??涓??伴?ㄣ???块?ㄥ舰????瀹?缇?姣?渚???杩?绉???榛??????测??????姣?渚?锛??藉???澶х?搴﹀?板??板コ?х??韬???茬嚎锛?浣垮?剁??璧锋?ユ?村??濠?濞?澶?濮裤??
?存繁灞???告??扮??锛?浜?娲插コ?х?????ㄤ?缇?锛?杩?浣??板?ㄤ?绉?????澧?????缇???瀹?涓???瑗挎?规????涓??ｆ?风?存?ャ??澶??撅?????甫??涓?绉??????????????ф????杩?绉??ф??锛??村??版????杩?韬????寰???ㄤ???琛ｇ?╃??宸у?????锛?浠ュ???肩???娴?杞??ヤ?????渚?濡?锛?涓?涓?浆韬??剁?????ㄧ嚎?＄??寰??????锛?????┛????琚??讹????ㄦ?茬嚎???ラ???ョ?帮??借?藉???瑙????????????炽??
杩?绉????规?辩?电?跺?????⑩????缇?瀛︼?姝ｆ????归?靛?崇????ョ???逛??般??
杩???1涓?绾???????ヨ韩????????????瀵硅韩浣?缇?瀛︾??娣卞?ユ?㈢储锛?浜?娲插コ?х?????ㄤ?缇?锛?寮?濮????ユ?村???绉?瀛︿??烘????绱???浜轰滑涓???浠?浠?渚?璧?浜?澶╃?????′欢锛???????杩?绉?瀛︾???ヨ韩?规???绮剧?????ユ?ュ父????ょ??锛??ラ??濉??虹???崇?????ㄥ舰????
?ヨ韩棰???锛???瀵硅???ㄧ??璁???规?灞??轰?绌枫??娣辫共????妗ャ??纭???绛?缁??稿?ㄤ?锛??ㄤ?娲插?ヨ韩?卞ソ??涓?挨涓烘?琛???杩?浜??ㄤ??藉??????伴?荤?艰??澶ц??????涓???????灏???锛?浠???浣胯???ㄦ?村??绱ц?淬??涓?缈?锛?骞跺舰??楗辨弧??寮у害??涓?浜??硅???????村?烽??瀵规?х??璁???ㄤ?锛?涔???娓?琚?????烘?ワ?浠ユ弧瓒充???浜虹兢????姹???
?烘???????跺???涔?寮?濮??村???虫敞浜?娲插コ?х?????ㄤ?缇?????瑁?璁捐?甯?浠??ㄨ?璁℃?讹?浼?宸у??板?╃?ㄥ??????㈡??锛??ョ??鸿???ㄧ??浼?缇?绾挎?°????浼姐????韫?绛??烘??舰寮?锛?涔???涓哄??拌???ㄦ?茬嚎??缁?浣宠???般??????浠???杩?韬????寰????灏????ㄧ??缇??????ュ?娣?婕?灏借?达?褰㈡??涓?绉??ㄦ?????????锋?????????烘??〃?般??
涓?浜??荤???娈电???虹?帮?涔?涓鸿拷姹?瀹?缇????????绾挎?＄??濂虫?ф??渚?浜??村????┿??浣???璁洪??杩?浣?绉??瑰?锛?浜?娲插コ?у????ㄤ?缇???杩芥?锛?濮?缁??寸????????垛???????ュ悍??????姣?渚????????靛?斥??杩???涓??稿??抽?????瀹????绉??村??娉ㄩ???翠???璋???????灞??ㄥじ寮???缇?锛????绉??卞????澶??ｅ??????瀵??????藉?????ф????
?ユ??涓?涓??ュ悍??绱ц?翠?绾挎?′?缇???????????澶?浜?娲插コ?х??杩芥???瀹?涓?浠???韩??榄???????瑕?缁????ㄥ??锛??磋?芥??????俊锛?灞??版椿????瑕?瀹??拌?涓?????锛?骞堕??涓?韫磋??灏憋???????瑕?绉?瀛︾??璁ょ?ャ????涔?浠ユ????????浠ュ??瀵圭??娲荤??????虫敞?????ㄥ??灏?浠??ヨ韩??楗?????ュ父涔????澶?涓?淮搴︼?涓烘?ㄦ??渚?涓?濂??ㄩ?㈡????浜?娲茬??????规???
???ㄨ??????褰㈡??锛?寰?澶ю??哥?搴︿??冲?浜????ㄦ?茬嚎??缇?????浜?娲插コ?х??缇???锛?寰?寰?寮鸿????ㄨ??????绱у?搴﹀??涓?缈?搴︼?浠ュ??涓??拌??姣???瀹?缇???璋?????姝わ?绉?瀛︽?????????ㄨ?缁????抽????
娣辫共锛?Squat锛?锛?杩?????????ㄦ???虹?涔???????瑕????ㄤ?涔?涓???????稿??娣辫共?藉??????烘???澶ц??锛?澧??????ㄧ??楗辨弧搴﹀???村害????互?规????韩???甸???╁???娣辫共??????娣辫共??????娣辫共绛???娉ㄦ??涓?韫叉?朵??????ㄦ?虹?达?????涓???灏??瑰??涓??达?涓?韫茶?冲ぇ?夸??伴?㈠钩琛????翠?????妗ワ?GluteBridge锛?锛?杩????涓??芥????婵?娲诲??寮哄????澶ц?????ㄤ?锛?灏ゅ?惰?藉府?╂?瑰?????ㄤ??????锛?浣胯???ㄦ?存?句?缈???
浠板?у???锛?????骞虫?句??伴????剁揣???ㄥ??涓???捣锛?浣胯韩浣?浠??╄???拌????褰㈡??涓??＄?寸嚎锛??ㄩ《?圭?浣?????锛????????ㄦ?剁缉锛??跺??缂?????俱??纭???锛?Deadlift锛?锛?杩????涓??ㄨ韩?х??澶????ㄤ?锛?瀵硅??澶ц??????缁宠??浠ュ?????ㄨ?????芥??寰?濂界???荤?兼??????缃?椹?凹浜?纭???锛?RomanianDeadlift锛????翠晶?????浜????ㄥ????缁宠??????浼镐??剁缉锛?????????ㄥ??渚ф?茬嚎??缁?浣冲?ㄤ???
绠?????韫诧?Lunge锛?锛?绠??韫茶?藉?瀛ょ??伴?荤?煎??渚ц????????╀?骞宠 涓や晶????锛?骞惰?芥???????????ㄧ??楂?搴︺????????????杩??轰?澶ю??告?锛?涓?韫茶?冲?????胯??????寮??茬害90搴︼?娉ㄦ??淇???韬??绋冲???
渚у?ф???匡?Side-LyingLegRaise锛?涓?渚у??寮????匡?Clamshell锛?锛?杩?涓や釜?ㄤ?涓昏??荤?艰??涓???????灏???锛?瀵逛??瑰?????ㄤ晶?㈢??楗辨弧搴﹀??绱ц?村害锛?浠ュ??????婕?浜??????ㄥ姬绾胯?冲?抽??瑕??????ㄦ??浼革?璁??????????浼歌???ㄨ????锛???互缂?瑙ｈ?????哥??锛?淇?杩??????㈠?锛?骞跺府?╁????翠?缇???????绾挎?°??
渚?濡?锛?楦藉?寮???浠板?т氦???挎??浼哥???璁??棰???涓?寮哄害锛?寤鸿?姣??ㄨ?琛?2-3娆￠??瀵硅???ㄧ????ュ????璁??锛?骞剁????ㄨ韩?х????姘ц????濡?璺?姝ャ??娓告吵??蹇?蛋绛?锛?浠ュ??灏?浣???锛??村ソ?板??拌???ㄧ嚎?°???ㄨ?缁?杩?绋?涓????娓?澧???璐?????娆℃?帮?浠ユ????????锛?淇?杩??剁???裤??
??涓???缁?锛?涓???????锛??ュ悍??楗???????瀹?缇?浣??????虹?炽??瀵逛?杩芥?缇?????濂虫?ц??瑷?锛???琛＄???ュ?绘???ワ??藉?涓鸿???????挎??渚??介??锛?骞跺府?╂?у?朵?????
浼?璐ㄨ????哥?借川锛?????哥?借川??????淇???????跨??涓昏???????楦¤?歌????楸艰?俱???︾??????璞??跺????楦¤??绛??芥???璐ㄧ?????借川?ユ???纭??姣?椁??芥??瓒抽???????借川???ャ??澶???纰虫按?????╋?纰虫按?????╂??渚?韬??娲诲?ㄦ???????介???????╁?ㄩ害?㈠????绯?绫炽????楹︺????被绛?澶???纰虫按?????╋?瀹?浠?????告?剁?????芥??渚???涔?????ヨ?介??锛?骞跺????抽?绾ょ淮锛????╀?缁存??楗辫?规????
?ュ悍????????????ュ悍?????韬???冲?抽??瑕?锛??瑰?????浜?婵?绱???娉????ュ?诲?告?躲????娌规??????????姗?姒?娌广??楸兼补绛??芥????ソ???ュ悍?????ユ???缁寸??绱?涓??跨?╄川锛?澶????ユ?伴???????姘存??锛??峰??涓板???缁寸??绱????跨?╄川????姘у????锛?瀹?浠????╀?韬?????伴??浠ｈ阿???翠??ュ悍???у?剁???????ワ??ㄤ?璇??ュ?诲??琛＄??????涓?锛???褰??у?舵?荤???????ワ?????灏?浣?????灞??拌???ㄦ?茬嚎???抽????
?垮??楂?绯???楂?娌广????宸ラ???锛?澶????╁ぉ?躲??浣???宸ョ??椋??┿??
?や??ヨ韩??楗??锛???ソ????娲讳?????藉?ㄦ?绉婚???涓?府?╀???濉????ㄣ??
淇?????ソ??濮匡??垮???挎?堕?翠???锛?灏ゅ?舵???ㄦ??杞???娌???涓???濡?????瑕??挎?堕?村????锛?灏介?????╃‖璐ㄥ骇妞?锛?淇??????ㄦ?虹?达?骞舵?朵??惰捣韬?椿?ㄣ??澶?璧拌矾锛?灏?涔?杞︼?澧????ュ父??娲诲?ㄩ??锛?澶?璧拌矾????ゼ姊??杩??芥??????ㄨ??????澶╃?堕?荤?笺?????╁????????琛ｏ?绌跨???藉???渚???ソ????????瑁ゅ??濉?韬?。锛???互?ㄤ?瀹?绋?搴︿??瑰?????ㄥ舰??锛?浣垮?剁??璧锋?ユ?寸揣?淬??
??瓒崇?＄??锛???瓒崇???＄?????╀?韬?????㈠???婵?绱???骞宠 锛?瀵硅???????垮??浣????у?堕?芥??绉???褰卞?????虫敞韬??淇″?凤??惧??韩浣?????姹?锛??垮??杩?搴﹁?缁?锛?濡????ㄨ?缁?涓????板?х???肩??锛?搴?绔??冲??姝㈠苟瀵绘?涓?涓?寤鸿???
涔???????瑕???涓??癸??????绉???涔?瑙???蹇??????ヨ韩??濉?褰㈡???涓??挎????杩?绋?锛?杩?绋?涓????戒????板钩?版????????????瑕??????????蹇???姣???锛??镐俊??繁??????浼?甯︽?ュ???ャ???撮??瑕??????璁よ??扮????????锛??ュ悍??浣???????俊????搴︼?杩?姣?浠讳???涓?????瀹?缇????????村?烽?????
?ユ?辫??繁??韬??锛?娆ｈ?瀹?涓轰?甯︽?ョ???????????芥?э?杩?绉??卞????澶?????俊锛?灏???????ㄤ汉???茬嚎??
??杩?绉?瀛︾???ヨ韩???ュ悍??楗??????ソ????娲讳????缁???绉???涔?瑙???蹇???锛?浣?涓?瀹??藉???濉??哄?浜???繁????????告弧涓??归?靛?崇??杩蜂汉浜?娲茬???锛?灞??扮???浜?浣???榄???涓?椋?????
????涓?杞?/a>
涓???缃?寰?俊