{"id":1086,"date":"2024-06-09T21:53:00","date_gmt":"2024-06-09T13:53:00","guid":{"rendered":"https:\/\/easelife99.com\/%e5%8b%95%e6%85%8b%e4%bc%b8%e5%b1%95%e5%8b%95%e4%bd%9c\/"},"modified":"2024-06-26T23:57:02","modified_gmt":"2024-06-26T15:57:02","slug":"dynamic-stretching-movements","status":"publish","type":"post","link":"https:\/\/easelife99.com\/dynamic-stretching-movements\/","title":{"rendered":"\u9ad8\u6548\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u6307\u5357\uff1a\u63d0\u5347\u904b\u52d5\u8868\u73fe\uff0c\u9810\u9632\u50b7\u75db"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe title=\"\u3010\u4e2d\u9ad8\u9f61\u904b\u52d5 - \u52d5\u614b\u4f38\u5c55\u64cd\u301112\u5206\u9418\u5168\u8eab\u62c9\u7b4b\u4f38\u5c55\u64cd  \u258f\u5317\u6728\u5065\u8eab\" width=\"500\" 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title=\"\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u6539\u5584\u5e73\u8861\u8207\u5354\u8abf\">\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u6539\u5584\u5e73\u8861\u8207\u5354\u8abf<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/easelife99.com\/dynamic-stretching-movements\/#%E2%96%8C%E5%96%AE%E8%85%B3%E5%B9%B3%E8%A1%A1%E5%8B%95%E4%BD%9C\" title=\"\u258c\u55ae\u8173\u5e73\u8861\u52d5\u4f5c\">\u258c\u55ae\u8173\u5e73\u8861\u52d5\u4f5c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/easelife99.com\/dynamic-stretching-movements\/#%E2%96%8C%E5%8D%94%E8%AA%BF%E6%80%A7%E8%A8%93%E7%B7%B4\" title=\"\u258c\u5354\u8abf\u6027\u8a13\u7df4\">\u258c\u5354\u8abf\u6027\u8a13\u7df4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" 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\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u61c9\u8a72\u5728\u904b\u52d5\u524d\u9084\u662f\u904b\u52d5\u5f8c\u505a\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/easelife99.com\/dynamic-stretching-movements\/#Q2_%E5%8B%95%E6%85%8B%E4%BC%B8%E5%B1%95%E5%8B%95%E4%BD%9C%E9%9C%80%E8%A6%81%E5%81%9A%E5%A4%9A%E4%B9%85%EF%BC%9F\" title=\"Q2. \u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u9700\u8981\u505a\u591a\u4e45\uff1f\">Q2. \u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u9700\u8981\u505a\u591a\u4e45\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/easelife99.com\/dynamic-stretching-movements\/#Q3_%E4%BB%80%E9%BA%BC%E6%A8%A3%E7%9A%84%E4%BA%BA%E9%9C%80%E8%A6%81%E5%81%9A%E5%8B%95%E6%85%8B%E4%BC%B8%E5%B1%95%E5%8B%95%E4%BD%9C%EF%BC%9F\" title=\"Q3. \u4ec0\u9ebc\u6a23\u7684\u4eba\u9700\u8981\u505a\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\uff1f\">Q3. \u4ec0\u9ebc\u6a23\u7684\u4eba\u9700\u8981\u505a\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\uff1f<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%A2%9E%E5%BC%B7%E4%B8%8B%E5%8D%8A%E8%BA%AB%E5%8A%9B%E9%87%8F%E7%9A%84%E5%8B%95%E6%85%8B%E4%BC%B8%E5%B1%95%E5%8B%95%E4%BD%9C\"><\/span><strong>\u589e\u5f37\u4e0b\u534a\u8eab\u529b\u91cf\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4e0b\u534a\u8eab\u529b\u91cf\u5c0d\u65bc\u5404\u7a2e\u904b\u52d5\u548c\u65e5\u5e38\u6d3b\u52d5\u90fd\u81f3\u95dc\u91cd\u8981\uff0c\u4f8b\u5982\u8dd1\u6b65\u3001\u8df3\u8e8d\u3001\u6500\u722c\u7b49\u3002\u5f37\u5316\u4e0b\u534a\u8eab\u529b\u91cf\u53ef\u4ee5\u63d0\u5347\u904b\u52d5\u8868\u73fe\u3001\u6e1b\u5c11\u53d7\u50b7\u98a8\u96aa\uff0c\u4e26\u4fc3\u9032\u6574\u9ad4\u8eab\u9ad4\u6a5f\u80fd\u3002\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u53ef\u4ee5\u6709\u6548\u5730\u589e\u5f37\u4e0b\u534a\u8eab\u529b\u91cf\uff0c\u540c\u6642\u63d0\u5347\u808c\u8089\u67d4\u8edf\u5ea6\u548c\u95dc\u7bc0\u6d3b\u52d5\u7bc4\u570d\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u91dd\u5c0d\u4e0b\u534a\u8eab\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%B7%B1%E8%B9%B2%E8%B7%B3%E8%BA%8D\"><\/span>1. \u6df1\u8e72\u8df3\u8e8d<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u819d\u84cb\u5fae\u5f4e\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\u3002<\/li>\n\n\n\n<li>\u5411\u4e0b\u8e72\u81f3\u8e72\u59ff\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\uff0c\u6838\u5fc3\u808c\u7fa4\u6536\u7dca\u3002<\/li>\n\n\n\n<li>\u7528\u529b\u5f48\u8df3\u81f3\u7a7a\u4e2d\uff0c\u96d9\u8173\u540c\u6642\u96e2\u5730\u3002<\/li>\n\n\n\n<li>\u843d\u5730\u6642\u8f15\u8f15\u5f4e\u66f2\u819d\u84cb\uff0c\u6e1b\u7de9\u885d\u64ca\u529b\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u52d5\u4f5c10-15\u6b21\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u6ce8\u610f\uff1a \u78ba\u4fdd\u843d\u5730\u6642\u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\uff0c\u907f\u514d\u904e\u5ea6\u5f4e\u66f2\u819d\u84cb\uff0c\u4ee5\u514d\u9020\u6210\u819d\u95dc\u7bc0\u53d7\u50b7\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%BC%93%E6%AD%A5%E8%B7%B3%E8%BA%8D\"><\/span>2. \u5f13\u6b65\u8df3\u8e8d<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>\u4ee5\u5f13\u6b65\u7ad9\u7acb\uff0c\u524d\u8173\u819d\u84cb\u5f4e\u66f2\u544890\u5ea6\u89d2\uff0c\u5f8c\u8173\u819d\u84cb\u8cbc\u8fd1\u5730\u9762\u3002<\/li>\n\n\n\n<li>\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\uff0c\u6838\u5fc3\u808c\u7fa4\u6536\u7dca\u3002<\/li>\n\n\n\n<li>\u7528\u529b\u8df3\u8d77\uff0c\u5c07\u96d9\u8173\u4ea4\u63db\u4f4d\u7f6e\uff0c\u4e26\u5728\u7a7a\u4e2d\u5b8c\u6210\u5f13\u6b65\u52d5\u4f5c\u3002<\/li>\n\n\n\n<li>\u843d\u5730\u6642\u8f15\u8f15\u5f4e\u66f2\u819d\u84cb\uff0c\u6e1b\u7de9\u885d\u64ca\u529b\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u52d5\u4f5c10-15\u6b21\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u6ce8\u610f\uff1a \u78ba\u4fdd\u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\uff0c\u907f\u514d\u904e\u5ea6\u5f4e\u66f2\u819d\u84cb\uff0c\u4e26\u6ce8\u610f\u524d\u8173\u819d\u84cb\u4e0d\u8981\u8d85\u904e\u8173\u5c16\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%81%B4%E6%AD%A5%E8%B7%B3%E8%BA%8D\"><\/span>3. \u5074\u6b65\u8df3\u8e8d<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\u3002<\/li>\n\n\n\n<li>\u5411\u53f3\u5074\u8df3\u8e8d\uff0c\u96d9\u8173\u540c\u6642\u843d\u5730\uff0c\u843d\u5730\u6642\u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\u3002<\/li>\n\n\n\n<li>\u5411\u5de6\u5074\u8df3\u8e8d\uff0c\u96d9\u8173\u540c\u6642\u843d\u5730\uff0c\u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u52d5\u4f5c10-15\u6b21\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u6ce8\u610f\uff1a \u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\uff0c\u907f\u514d\u904e\u5ea6\u5f4e\u66f2\u819d\u84cb\uff0c\u4e26\u6ce8\u610f\u843d\u5730\u6642\u8173\u5c16\u671d\u524d\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E9%96%8B%E5%90%88%E8%B7%B3\"><\/span>4. \u958b\u5408\u8df3<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\u3002<\/li>\n\n\n\n<li>\u96d9\u8173\u540c\u6642\u5411\u5916\u8df3\u958b\uff0c\u540c\u6642\u96d9\u624b\u5411\u4e0a\u4f38\u76f4\u3002<\/li>\n\n\n\n<li>\u96d9\u8173\u540c\u6642\u5411\u5167\u8df3\u56de\uff0c\u540c\u6642\u96d9\u624b\u5411\u4e0b\u64fa\u56de\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u52d5\u4f5c10-15\u6b21\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u6ce8\u610f\uff1a \u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\uff0c\u907f\u514d\u904e\u5ea6\u5f4e\u66f2\u819d\u84cb\uff0c\u4e26\u6ce8\u610f\u843d\u5730\u6642\u8173\u5c16\u671d\u524d\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E6%8A%AC%E8%85%BF\"><\/span>5. \u62ac\u817f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\u3002<\/li>\n\n\n\n<li>\u55ae\u8173\u62ac\u81f3\u80f8\u524d\uff0c\u819d\u84cb\u5f4e\u66f2\u3002<\/li>\n\n\n\n<li>\u6162\u6162\u5c07\u817f\u653e\u4e0b\uff0c\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002<\/li>\n\n\n\n<li>\u63db\u817f\u91cd\u8907\u52d5\u4f5c10-15\u6b21\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u6ce8\u610f\uff1a \u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\uff0c\u907f\u514d\u904e\u5ea6\u5f4e\u66f2\u819d\u84cb\uff0c\u4e26\u6ce8\u610f\u62ac\u817f\u6642\u4fdd\u6301\u819d\u84cb\u671d\u5411\u524d\u65b9\u3002<\/p>\n\n\n\n<p>\u9019\u4e9b\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u6709\u52a9\u65bc\u589e\u5f37\u4e0b\u534a\u8eab\u529b\u91cf\uff0c\u540c\u6642\u63d0\u5347\u808c\u8089\u67d4\u8edf\u5ea6\u548c\u95dc\u7bc0\u6d3b\u52d5\u7bc4\u570d\u3002\u7136\u800c\uff0c\u9032\u884c\u9019\u4e9b\u52d5\u4f5c\u6642\uff0c\u52d9\u5fc5\u6ce8\u610f\u5b89\u5168\uff0c\u5faa\u5e8f\u6f38\u9032\u5730\u9032\u884c\u8a13\u7df4\uff0c\u907f\u514d\u904e\u5ea6\u7528\u529b\u6216\u904e\u5ea6\u4f38\u5c55\uff0c\u4e26\u6ce8\u610f\u8046\u807d\u8eab\u9ad4\u7684\u53cd\u61c9\uff0c\u5982\u6709\u4efb\u4f55\u4e0d\u9069\uff0c\u8acb\u7acb\u5373\u505c\u6b62\u3002<\/p>\n\n\n\n<p><strong>\u4f60\u53ef\u80fd\u611f\u8208\u8da3\u00a0\u261b <a href=\"https:\/\/easelife99.com\/static-stretching\/\">\u975c\u614b\u4f38\u5c55\u52d5\u4f5c\u5927\u5168\uff1a\u7de9\u89e3\u75e0\u75db\u63d0\u5347\u6a5f\u80fd<\/a><\/strong><\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%8F%90%E5%8D%87%E4%B8%8A%E5%8D%8A%E8%BA%AB%E6%B4%BB%E5%8B%95%E5%BA%A6%E7%9A%84%E5%8B%95%E6%85%8B%E4%BC%B8%E5%B1%95%E5%8B%95%E4%BD%9C\"><\/span><strong>\u63d0\u5347\u4e0a\u534a\u8eab\u6d3b\u52d5\u5ea6\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/easelife99.com\/wp-content\/uploads\/2024\/06\/\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c-1024x538.jpg\" alt=\"\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\" class=\"wp-image-1875\" srcset=\"https:\/\/easelife99.com\/wp-content\/uploads\/2024\/06\/\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c-1024x538.jpg 1024w, https:\/\/easelife99.com\/wp-content\/uploads\/2024\/06\/\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c-300x158.jpg 300w, https:\/\/easelife99.com\/wp-content\/uploads\/2024\/06\/\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c-768x403.jpg 768w, https:\/\/easelife99.com\/wp-content\/uploads\/2024\/06\/\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u4e0a\u534a\u8eab\u6d3b\u52d5\u5ea6\u5c0d\u65bc\u5404\u7a2e\u904b\u52d5\u9805\u76ee\u90fd\u81f3\u95dc\u91cd\u8981\uff0c\u7121\u8ad6\u662f\u6295\u64f2\u3001\u6e38\u6cf3\u3001\u6500\u5ca9\uff0c\u9084\u662f\u9700\u8981\u983b\u7e41\u63ee\u81c2\u7684\u904b\u52d5\uff0c\u826f\u597d\u7684\u4e0a\u534a\u8eab\u6d3b\u52d5\u5ea6\u90fd\u80fd\u63d0\u5347\u904b\u52d5\u8868\u73fe\u3001\u964d\u4f4e\u53d7\u50b7\u98a8\u96aa\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u63d0\u5347\u4e0a\u534a\u8eab\u6d3b\u52d5\u5ea6\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%96%8C%E6%89%8B%E8%87%82%E7%92%B0%E7%B9%9E\"><\/span><mark style=\"background-color:#9bcf53;color:#416d19\" class=\"has-inline-color\">\u258c<\/mark><mark style=\"background-color:#9bcf53\" class=\"has-inline-color\">\u624b\u81c2\u74b0\u7e5e<\/mark><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u624b\u81c2\u74b0\u7e5e\u662f\u4e00\u500b\u7c21\u55ae\u4f46\u6709\u6548\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\uff0c\u80fd\u63d0\u5347\u80a9\u95dc\u7bc0\u7684\u6d3b\u52d5\u7bc4\u570d\uff0c\u4e26\u6709\u52a9\u65bc\u653e\u9b06\u80a9\u90e8\u808c\u8089\u3002<\/p>\n\n\n\n<ol>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u96d9\u624b\u81ea\u7136\u5782\u653e\u65bc\u8eab\u9ad4\u5169\u5074\u3002<\/li>\n\n\n\n<li>\u5c07\u5176\u4e2d\u4e00\u96bb\u624b\u81c2\u5411\u524d\u8209\u8d77\uff0c\u4e26\u4ee5\u5713\u5468\u904b\u52d5\u65b9\u5f0f\u7de9\u6162\u756b\u5708\uff0c\u5f9e\u80a9\u8180\u5230\u624b\u8155\u3002<\/li>\n\n\n\n<li>\u4fdd\u6301\u547c\u5438\u9806\u66a2\uff0c\u4e26\u4ee5\u8212\u9069\u7684\u5e45\u5ea6\u9032\u884c\u74b0\u7e5e\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u52d5\u4f5c10-15\u6b21\uff0c\u518d\u63db\u53e6\u4e00\u96bb\u624b\u81c2\u3002<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%96%8C%E8%83%B8%E9%83%A8%E4%BC%B8%E5%B1%95\"><\/span><mark style=\"background-color:#9bcf53;color:#416d19\" class=\"has-inline-color\">\u258c<\/mark><mark style=\"background-color:#9bcf53\" class=\"has-inline-color\">\u80f8\u90e8\u4f38\u5c55<\/mark><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80f8\u90e8\u4f38\u5c55\u52d5\u4f5c\u80fd\u6709\u6548\u6253\u958b\u80f8\u8154\uff0c\u6539\u5584\u80f8\u5ed3\u7684\u6d3b\u52d5\u5ea6\uff0c\u4e26\u7de9\u89e3\u80f8\u90e8\u808c\u8089\u7684\u7dca\u5f35\u3002<\/p>\n\n\n\n<ol>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u96d9\u624b\u81ea\u7136\u5782\u653e\u65bc\u8eab\u9ad4\u5169\u5074\u3002<\/li>\n\n\n\n<li>\u96d9\u624b\u4ea4\u53c9\u65bc\u80f8\u524d\uff0c\u5c07\u4e00\u96bb\u624b\u81c2\u7f6e\u65bc\u53e6\u4e00\u96bb\u624b\u81c2\u7684\u8098\u90e8\u4e0a\u65b9\u3002<\/li>\n\n\n\n<li>\u8f15\u8f15\u5c07\u624b\u81c2\u62c9\u5411\u8eab\u9ad4\u53e6\u4e00\u5074\uff0c\u4e26\u4fdd\u6301\u59ff\u52e2\u6578\u79d2\u9418\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u52d5\u4f5c10-15\u6b21\uff0c\u518d\u63db\u53e6\u4e00\u96bb\u624b\u81c2\u3002<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%96%8C%E8%82%A9%E8%86%80%E6%97%8B%E8%BD%89\"><\/span><mark style=\"background-color:#9bcf53;color:#416d19\" class=\"has-inline-color\">\u258c<\/mark><mark style=\"background-color:#9bcf53\" class=\"has-inline-color\">\u80a9\u8180\u65cb\u8f49<\/mark><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u80a9\u8180\u65cb\u8f49\u6709\u52a9\u65bc\u63d0\u5347\u80a9\u95dc\u7bc0\u7684\u9748\u6d3b\u6027\uff0c\u4e26\u589e\u5f37\u80a9\u90e8\u808c\u8089\u7684\u529b\u91cf\u3002<\/p>\n\n\n\n<ol>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u96d9\u624b\u81ea\u7136\u5782\u653e\u65bc\u8eab\u9ad4\u5169\u5074\u3002<\/li>\n\n\n\n<li>\u5c07\u96d9\u624b\u8209\u81f3\u80a9\u9ad8\uff0c\u4e26\u4ee5\u5713\u5468\u904b\u52d5\u65b9\u5f0f\u7de9\u6162\u756b\u5708\uff0c\u5f9e\u80a9\u8180\u5230\u624b\u8155\u3002<\/li>\n\n\n\n<li>\u4fdd\u6301\u547c\u5438\u9806\u66a2\uff0c\u4e26\u4ee5\u8212\u9069\u7684\u5e45\u5ea6\u9032\u884c\u65cb\u8f49\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u52d5\u4f5c10-15\u6b21\uff0c\u4e26\u53cd\u65b9\u5411\u91cd\u8907\u3002<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%96%8C%E9%A0%B8%E9%83%A8%E4%BC%B8%E5%B1%95\"><\/span><mark style=\"background-color:#9bcf53;color:#416d19\" class=\"has-inline-color\">\u258c<\/mark><mark style=\"background-color:#9bcf53\" class=\"has-inline-color\">\u9838\u90e8\u4f38\u5c55<\/mark><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9838\u90e8\u4f38\u5c55\u52d5\u4f5c\u6709\u52a9\u65bc\u653e\u9b06\u9838\u90e8\u808c\u8089\uff0c\u63d0\u5347\u9838\u90e8\u7684\u6d3b\u52d5\u5ea6\uff0c\u4e26\u9810\u9632\u9838\u90e8\u75bc\u75db\u3002<\/p>\n\n\n\n<ol>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u96d9\u624b\u81ea\u7136\u5782\u653e\u65bc\u8eab\u9ad4\u5169\u5074\u3002<\/li>\n\n\n\n<li>\u7de9\u6162\u5730\u5c07\u982d\u90e8\u5411\u5de6\u50be\u659c\uff0c\u76f4\u5230\u611f\u89ba\u5230\u8f15\u5fae\u7684\u62c9\u4f38\u611f\u3002<\/li>\n\n\n\n<li>\u4fdd\u6301\u59ff\u52e2\u6578\u79d2\u9418\uff0c\u7136\u5f8c\u7de9\u6162\u5730\u5c07\u982d\u90e8\u56de\u6b63\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u52d5\u4f5c10-15\u6b21\uff0c\u518d\u63db\u53e6\u4e00\u908a\u3002<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%96%8C%E6%89%8B%E8%87%82%E4%BC%B8%E5%B1%95\"><\/span><mark style=\"background-color:#9bcf53;color:#416d19\" class=\"has-inline-color\">\u258c<\/mark><mark style=\"background-color:#9bcf53\" class=\"has-inline-color\">\u624b\u81c2\u4f38\u5c55<\/mark><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u624b\u81c2\u4f38\u5c55\u52d5\u4f5c\u6709\u52a9\u65bc\u653e\u9b06\u624b\u81c2\u808c\u8089\uff0c\u4e26\u63d0\u5347\u624b\u81c2\u7684\u6d3b\u52d5\u5ea6\u3002<\/p>\n\n\n\n<ol>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u96d9\u624b\u81ea\u7136\u5782\u653e\u65bc\u8eab\u9ad4\u5169\u5074\u3002<\/li>\n\n\n\n<li>\u5c07\u5176\u4e2d\u4e00\u96bb\u624b\u81c2\u8209\u9ad8\uff0c\u4e26\u5c07\u624b\u8098\u5f4e\u66f2\uff0c\u8b93\u624b\u638c\u89f8\u78b0\u80cc\u90e8\u3002<\/li>\n\n\n\n<li>\u53e6\u4e00\u96bb\u624b\u81c2\u8f15\u8f15\u5730\u5c07\u5f4e\u66f2\u7684\u624b\u81c2\u62c9\u5411\u8eab\u9ad4\uff0c\u76f4\u5230\u611f\u89ba\u5230\u8f15\u5fae\u7684\u62c9\u4f38\u611f\u3002<\/li>\n\n\n\n<li>\u4fdd\u6301\u59ff\u52e2\u6578\u79d2\u9418\uff0c\u7136\u5f8c\u7de9\u6162\u5730\u5c07\u624b\u81c2\u56de\u6b63\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u52d5\u4f5c10-15\u6b21\uff0c\u518d\u63db\u53e6\u4e00\u96bb\u624b\u81c2\u3002<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%96%8C%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85%EF%BC%9A\"><\/span><mark style=\"background-color:#9bcf53;color:#416d19\" class=\"has-inline-color\">\u258c<\/mark><mark style=\"background-color:#9bcf53\" class=\"has-inline-color\">\u6ce8\u610f\u4e8b\u9805\uff1a<\/mark><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>\u5728\u9032\u884c\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u4e4b\u524d\uff0c\u61c9\u5148\u9032\u884c\u8f15\u5fae\u7684\u71b1\u8eab\u904b\u52d5\uff0c\u4f8b\u5982\u6162\u8dd1\u6216\u8df3\u7e69\u3002<\/li>\n\n\n\n<li>\u6bcf\u500b\u52d5\u4f5c\u90fd\u8981\u4ee5\u8212\u9069\u7684\u5e45\u5ea6\u9032\u884c\uff0c\u4e0d\u8981\u52c9\u5f37\u6216\u5f37\u8feb\u52d5\u4f5c\u3002<\/li>\n\n\n\n<li>\u5982\u679c\u611f\u5230\u4efb\u4f55\u75bc\u75db\uff0c\u61c9\u7acb\u5373\u505c\u6b62\u52d5\u4f5c\u4e26\u5c0b\u6c42\u5c08\u696d\u91ab\u751f\u7684\u5efa\u8b70\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u4ee5\u4e0a\u53ea\u662f\u4e00\u4e9b\u63d0\u5347\u4e0a\u534a\u8eab\u6d3b\u52d5\u5ea6\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\uff0c\u4f60\u53ef\u4ee5\u6839\u64da\u81ea\u8eab\u72c0\u6cc1\u9078\u64c7\u5408\u9069\u7684\u52d5\u4f5c\uff0c\u4e26\u9032\u884c\u9069\u7576\u7684\u7df4\u7fd2\u3002\u900f\u904e\u6301\u7e8c\u7684\u7df4\u7fd2\uff0c\u4f60\u5c07\u80fd\u6709\u6548\u5730\u63d0\u5347\u4e0a\u534a\u8eab\u6d3b\u52d5\u5ea6\uff0c\u4e26\u7372\u5f97\u66f4\u597d\u7684\u904b\u52d5\u8868\u73fe\u3002<\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E6%85%8B%E4%BC%B8%E5%B1%95%E5%8B%95%E4%BD%9C%E6%94%B9%E5%96%84%E5%B9%B3%E8%A1%A1%E8%88%87%E5%8D%94%E8%AA%BF\"><\/span><strong>\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u6539\u5584\u5e73\u8861\u8207\u5354\u8abf<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5e73\u8861\u8207\u5354\u8abf\u662f\u904b\u52d5\u8868\u73fe\u7684\u57fa\u77f3\uff0c\u4e5f\u662f\u9810\u9632\u8dcc\u5012\u548c\u904b\u52d5\u50b7\u5bb3\u7684\u91cd\u8981\u56e0\u7d20\u3002\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u53ef\u4ee5\u6709\u6548\u63d0\u5347\u5e73\u8861\u611f\u548c\u5354\u8abf\u80fd\u529b\uff0c\u8b93\u4f60\u5728\u904b\u52d5\u904e\u7a0b\u4e2d\u66f4\u52a0\u7a69\u5b9a\u3001\u9748\u6d3b\uff0c\u4e26\u6709\u6548\u6e1b\u5c11\u904b\u52d5\u50b7\u5bb3\u7684\u98a8\u96aa\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u91dd\u5c0d\u5e73\u8861\u8207\u5354\u8abf\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%96%8C%E5%96%AE%E8%85%B3%E5%B9%B3%E8%A1%A1%E5%8B%95%E4%BD%9C\"><\/span><mark style=\"background-color:#9bcf53;color:#416d19\" class=\"has-inline-color\">\u258c<\/mark><mark style=\"background-color:#9bcf53\" class=\"has-inline-color\">\u55ae\u8173\u5e73\u8861\u52d5\u4f5c<\/mark><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li><b>\u55ae\u8173\u7ad9\u7acb<\/b>\uff1a\u96d9\u8173\u4e26\u7acb\u7ad9\u7acb\uff0c\u5c07\u91cd\u5fc3\u79fb\u81f3\u5176\u4e2d\u4e00\u96bb\u8173\u4e0a\uff0c\u53e6\u4e00\u96bb\u8173\u8f15\u8f15\u62ac\u96e2\u5730\u9762\uff0c\u7dad\u6301\u5e73\u8861\u3002\u5617\u8a66\u9589\u773c\u6216\u7528\u624b\u89f8\u78b0\u8173\u8dbe\uff0c\u589e\u52a0\u96e3\u5ea6\u3002<\/li>\n\n\n\n<li><b>\u55ae\u8173\u6df1\u8e72<\/b>\uff1a\u55ae\u8173\u7ad9\u7acb\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\uff0c\u9032\u884c\u6df1\u8e72\u52d5\u4f5c\uff0c\u904e\u7a0b\u4e2d\u4fdd\u6301\u5e73\u8861\u3002<\/li>\n\n\n\n<li><b>\u55ae\u8173\u8df3\u8e8d<\/b>\uff1a\u55ae\u8173\u7ad9\u7acb\uff0c\u8f15\u8f15\u8df3\u8e8d\uff0c\u4fdd\u6301\u5e73\u8861\u3002\u53ef\u4ee5\u5617\u8a66\u5728\u8df3\u8e8d\u904e\u7a0b\u4e2d\u8f49\u63db\u65b9\u5411\u6216\u6539\u8b8a\u8df3\u8e8d\u9ad8\u5ea6\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u9019\u4e9b\u52d5\u4f5c\u53ef\u4ee5\u8a13\u7df4\u4f60\u55ae\u8173\u7684\u7a69\u5b9a\u6027\u548c\u5e73\u8861\u611f\uff0c\u4e26\u63d0\u5347\u4f60\u7684\u53cd\u61c9\u80fd\u529b\uff0c\u907f\u514d\u5728\u904b\u52d5\u904e\u7a0b\u4e2d\u5931\u53bb\u5e73\u8861\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%96%8C%E5%8D%94%E8%AA%BF%E6%80%A7%E8%A8%93%E7%B7%B4\"><\/span><mark style=\"background-color:#9bcf53;color:#416d19\" class=\"has-inline-color\">\u258c<\/mark><mark style=\"background-color:#9bcf53\" class=\"has-inline-color\">\u5354\u8abf\u6027\u8a13\u7df4<\/mark><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li><b>\u4ea4\u53c9\u6b65\u8d70<\/b>\uff1a\u96d9\u8173\u4e26\u7acb\u7ad9\u7acb\uff0c\u5de6\u8173\u5411\u524d\u8de8\u4e00\u6b65\uff0c\u53f3\u8173\u518d\u5411\u524d\u8de8\u4e00\u6b65\uff0c\u91cd\u8907\u4ea4\u53c9\u6b65\u8d70\u52d5\u4f5c\uff0c\u4e26\u5728\u904e\u7a0b\u4e2d\u4fdd\u6301\u5e73\u8861\u3002<\/li>\n\n\n\n<li><b>\u9ad8\u62ac\u817f<\/b>\uff1a\u96d9\u8173\u4e26\u7acb\u7ad9\u7acb\uff0c\u5c07\u5de6\u8173\u9ad8\u62ac\u81f3\u8170\u90e8\u9ad8\u5ea6\uff0c\u518d\u653e\u4e0b\uff0c\u540c\u6642\u53f3\u8173\u9ad8\u62ac\uff0c\u4ea4\u66ff\u9032\u884c\uff0c\u4fdd\u6301\u5e73\u8861\u3002<\/li>\n\n\n\n<li><b>\u65cb\u8f49\u8df3\u8e8d<\/b>\uff1a\u96d9\u8173\u4e26\u7acb\u7ad9\u7acb\uff0c\u539f\u5730\u65cb\u8f49\uff0c\u4e26\u5728\u65cb\u8f49\u904e\u7a0b\u4e2d\u4fdd\u6301\u5e73\u8861\u3002\u53ef\u4ee5\u5617\u8a66\u5728\u65cb\u8f49\u904e\u7a0b\u4e2d\u6539\u8b8a\u65cb\u8f49\u65b9\u5411\uff0c\u589e\u52a0\u96e3\u5ea6\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u9019\u4e9b\u52d5\u4f5c\u53ef\u4ee5\u63d0\u5347\u4f60\u8eab\u9ad4\u7684\u5354\u8abf\u80fd\u529b\uff0c\u8b93\u4f60\u80fd\u5920\u66f4\u9806\u66a2\u5730\u9032\u884c\u904b\u52d5\uff0c\u4e26\u63d0\u5347\u4f60\u7684\u53cd\u61c9\u901f\u5ea6\u548c\u52d5\u4f5c\u7cbe\u6e96\u5ea6\u3002<\/p>\n\n\n\n<p>\u5728\u9032\u884c\u9019\u4e9b\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u6642\uff0c\u61c9\u4fdd\u6301\u8eab\u9ad4\u653e\u9b06\uff0c\u907f\u514d\u904e\u5ea6\u7528\u529b\uff0c\u4e26\u6839\u64da\u81ea\u8eab\u7684\u9ad4\u80fd\u72c0\u6cc1\u8abf\u6574\u52d5\u4f5c\u96e3\u5ea6\u3002\u5efa\u8b70\u6bcf\u6b21\u7df4\u7fd2\u81f3\u5c11\u9032\u884c 10-15 \u5206\u9418\uff0c\u6bcf\u5468\u81f3\u5c11\u7df4\u7fd2 3-4 \u6b21\uff0c\u624d\u80fd\u611f\u53d7\u5230\u660e\u986f\u7684\u6539\u5584\u6548\u679c\u3002<\/p>\n\n\n\n<p>\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u53ef\u4ee5\u6709\u6548\u63d0\u5347\u5e73\u8861\u8207\u5354\u8abf\u80fd\u529b\uff0c\u8b93\u4f60\u5728\u904b\u52d5\u904e\u7a0b\u4e2d\u66f4\u52a0\u7a69\u5b9a\u3001\u9748\u6d3b\uff0c\u4e26\u6e1b\u5c11\u904b\u52d5\u50b7\u5bb3\u7684\u98a8\u96aa\u3002\u5efa\u8b70\u5c07\u9019\u4e9b\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u52a0\u5165\u65e5\u5e38\u7684\u71b1\u8eab\u904b\u52d5\u4e2d\uff0c\u4ee5\u63d0\u5347\u4f60\u7684\u904b\u52d5\u8868\u73fe\uff0c\u4e26\u4eab\u53d7\u66f4\u5b89\u5168\u7684\u904b\u52d5\u9ad4\u9a57\u3002<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><th>\u52d5\u4f5c\u5206\u985e<\/th><th>\u52d5\u4f5c\u540d\u7a31<\/th><th>\u52d5\u4f5c\u63cf\u8ff0<\/th><\/tr><tr><td rowspan=\"3\">\u55ae\u8173\u5e73\u8861\u52d5\u4f5c<\/td><td>\u55ae\u8173\u7ad9\u7acb<\/td><td>\u96d9\u8173\u4e26\u7acb\u7ad9\u7acb\uff0c\u5c07\u91cd\u5fc3\u79fb\u81f3\u5176\u4e2d\u4e00\u96bb\u8173\u4e0a\uff0c\u53e6\u4e00\u96bb\u8173\u8f15\u8f15\u62ac\u96e2\u5730\u9762\uff0c\u7dad\u6301\u5e73\u8861\u3002\u5617\u8a66\u9589\u773c\u6216\u7528\u624b\u89f8\u78b0\u8173\u8dbe\uff0c\u589e\u52a0\u96e3\u5ea6\u3002<\/td><\/tr><tr><td>\u55ae\u8173\u6df1\u8e72<\/td><td>\u55ae\u8173\u7ad9\u7acb\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\uff0c\u9032\u884c\u6df1\u8e72\u52d5\u4f5c\uff0c\u904e\u7a0b\u4e2d\u4fdd\u6301\u5e73\u8861\u3002<\/td><\/tr><tr><td>\u55ae\u8173\u8df3\u8e8d<\/td><td>\u55ae\u8173\u7ad9\u7acb\uff0c\u8f15\u8f15\u8df3\u8e8d\uff0c\u4fdd\u6301\u5e73\u8861\u3002\u53ef\u4ee5\u5617\u8a66\u5728\u8df3\u8e8d\u904e\u7a0b\u4e2d\u8f49\u63db\u65b9\u5411\u6216\u6539\u8b8a\u8df3\u8e8d\u9ad8\u5ea6\u3002<\/td><\/tr><tr><td rowspan=\"3\">\u5354\u8abf\u6027\u8a13\u7df4<\/td><td>\u4ea4\u53c9\u6b65\u8d70<\/td><td>\u96d9\u8173\u4e26\u7acb\u7ad9\u7acb\uff0c\u5de6\u8173\u5411\u524d\u8de8\u4e00\u6b65\uff0c\u53f3\u8173\u518d\u5411\u524d\u8de8\u4e00\u6b65\uff0c\u91cd\u8907\u4ea4\u53c9\u6b65\u8d70\u52d5\u4f5c\uff0c\u4e26\u5728\u904e\u7a0b\u4e2d\u4fdd\u6301\u5e73\u8861\u3002<\/td><\/tr><tr><td>\u9ad8\u62ac\u817f<\/td><td>\u96d9\u8173\u4e26\u7acb\u7ad9\u7acb\uff0c\u5c07\u5de6\u8173\u9ad8\u62ac\u81f3\u8170\u90e8\u9ad8\u5ea6\uff0c\u518d\u653e\u4e0b\uff0c\u540c\u6642\u53f3\u8173\u9ad8\u62ac\uff0c\u4ea4\u66ff\u9032\u884c\uff0c\u4fdd\u6301\u5e73\u8861\u3002<\/td><\/tr><tr><td>\u65cb\u8f49\u8df3\u8e8d<\/td><td>\u96d9\u8173\u4e26\u7acb\u7ad9\u7acb\uff0c\u539f\u5730\u65cb\u8f49\uff0c\u4e26\u5728\u65cb\u8f49\u904e\u7a0b\u4e2d\u4fdd\u6301\u5e73\u8861\u3002\u53ef\u4ee5\u5617\u8a66\u5728\u65cb\u8f49\u904e\u7a0b\u4e2d\u6539\u8b8a\u65cb\u8f49\u65b9\u5411\uff0c\u589e\u52a0\u96e3\u5ea6\u3002<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E6%85%8B%E4%BC%B8%E5%B1%95%E5%8B%95%E4%BD%9C%E4%BF%83%E9%80%B2%E5%85%A8%E8%BA%AB%E9%9D%88%E6%B4%BB%E6%80%A7\"><\/span><strong>\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u4fc3\u9032\u5168\u8eab\u9748\u6d3b\u6027<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u4e0d\u50c5\u80fd\u63d0\u5347\u7279\u5b9a\u90e8\u4f4d\u7684\u6d3b\u52d5\u5ea6\uff0c\u66f4\u80fd\u6709\u6548\u5730\u4fc3\u9032\u5168\u8eab\u7684\u9748\u6d3b\u6027\uff0c\u63d0\u9ad8\u8eab\u9ad4\u6574\u9ad4\u7684\u5354\u8abf\u6027\u548c\u53cd\u61c9\u80fd\u529b\u3002\u60f3\u50cf\u4e00\u4e0b\uff0c\u7576\u4f60\u9032\u884c\u4e00\u5834\u7c43\u7403\u6bd4\u8cfd\uff0c\u9700\u8981\u5feb\u901f\u79fb\u52d5\u3001\u8df3\u8e8d\u548c\u6295\u7c43\uff0c\u9019\u6642\uff0c\u826f\u597d\u7684\u5168\u8eab\u9748\u6d3b\u6027\u53ef\u4ee5\u8b93\u4f60\u66f4\u8f15\u9b06\u5730\u5b8c\u6210\u9019\u4e9b\u52d5\u4f5c\uff0c\u4e26\u6e1b\u5c11\u904b\u52d5\u50b7\u5bb3\u7684\u98a8\u96aa\u3002<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u662f\u5e7e\u500b\u80fd\u6709\u6548\u4fc3\u9032\u5168\u8eab\u9748\u6d3b\u6027\uff0c\u8b93\u8eab\u9ad4\u66f4\u5354\u8abf\u3001\u66f4\u5177\u5099\u7206\u767c\u529b\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u7bc4\u4f8b\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E9%AB%98%E6%8A%AC%E8%85%BFHigh_Knees%EF%BC%9A\"><\/span>1. \u9ad8\u62ac\u817f(High Knees)\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u9019\u662f\u4e00\u500b\u7c21\u55ae\u4f46\u6709\u6548\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\uff0c\u80fd\u63d0\u5347\u817f\u90e8\u808c\u8089\u7684\u9748\u6d3b\u6027\uff0c\u540c\u6642\u8a13\u7df4<a href=\"https:\/\/zh.wikipedia.org\/wiki\/%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4\" target=\"_blank\" rel=\"noopener\">\u6838\u5fc3\u808c\u7fa4<\/a>\u7684\u7a69\u5b9a\u6027\u3002<\/p>\n\n\n\n<ul>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u633a\u76f4\u8170\u80cc\u3002<\/li>\n\n\n\n<li>\u5feb\u901f\u5730\u5c07\u819d\u84cb\u62ac\u81f3\u80f8\u524d\uff0c\u4e26\u5118\u91cf\u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u9032\u884c30\u79d2\uff0c\u904e\u7a0b\u4e2d\u4fdd\u6301\u547c\u5438\u9806\u66a2\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%81%B4%E8%BA%AB%E8%B7%A8%E6%AD%A5Lateral_Lunges%EF%BC%9A\"><\/span>2. \u5074\u8eab\u8de8\u6b65(Lateral Lunges)\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u5074\u8eab\u8de8\u6b65\u80fd\u6709\u6548\u63d0\u5347\u9ad6\u95dc\u7bc0\u7684\u6d3b\u52d5\u7bc4\u570d\uff0c\u4e26\u935b\u934a\u817f\u90e8\u808c\u8089\u529b\u91cf\u3002<\/p>\n\n\n\n<ul>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u633a\u76f4\u8170\u80cc\u3002<\/li>\n\n\n\n<li>\u5411\u5de6\u6216\u53f3\u8de8\u4e00\u6b65\uff0c\u4e26\u5c07\u8eab\u9ad4\u91cd\u5fc3\u79fb\u81f3\u8de8\u6b65\u7684\u817f\u90e8\u3002<\/li>\n\n\n\n<li>\u4fdd\u6301\u8de8\u6b65\u7684\u817f\u90e8\u5f4e\u66f2\uff0c\u53e6\u4e00\u689d\u817f\u4f38\u76f4\u4e26\u4fdd\u6301\u5e73\u8861\u3002<\/li>\n\n\n\n<li>\u56de\u5230\u8d77\u59cb\u59ff\u52e2\uff0c\u4e26\u91cd\u8907\u9032\u884c\u53e6\u4e00\u908a\u7684\u52d5\u4f5c\u3002\u5efa\u8b70\u5de6\u53f3\u5404\u9032\u884c10\u6b21\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E8%B2%93%E7%89%9B%E5%BC%8FCat-Cow_Pose%EF%BC%9A\"><\/span>3. \u8c93\u725b\u5f0f(Cat-Cow Pose)\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u8c93\u725b\u5f0f\u662f\u4e00\u500b\u7d93\u5178\u7684\u745c\u4f3d\u52d5\u4f5c\uff0c\u53ef\u4ee5\u6709\u6548\u5730\u4f38\u5c55\u80cc\u90e8\u3001\u810a\u690e\u548c\u8170\u90e8\uff0c\u63d0\u5347\u8eab\u9ad4\u7684\u67d4\u8edf\u5ea6\u548c\u9748\u6d3b\u6027\u3002<\/p>\n\n\n\n<ul>\n<li>\u96d9\u624b\u96d9\u819d\u8dea\u5730\uff0c\u4fdd\u6301\u810a\u690e\u5448\u4e2d\u7acb\u72c0\u614b\u3002<\/li>\n\n\n\n<li>\u5438\u6c23\u6642\uff0c\u5c07\u80f8\u90e8\u5411\u4e0a\u62ac\u8d77\uff0c\u5c07\u982d\u5411\u5f8c\u4ef0\uff0c\u5f62\u6210\u725b\u5f0f\u3002<\/li>\n\n\n\n<li>\u547c\u6c23\u6642\uff0c\u5c07\u80cc\u90e8\u62f1\u8d77\uff0c\u5c07\u982d\u90e8\u4f4e\u5782\uff0c\u5f62\u6210\u8c93\u5f0f\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u9032\u884c5-10\u6b21\uff0c\u904e\u7a0b\u4e2d\u4fdd\u6301\u547c\u5438\u9806\u66a2\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%97%8B%E8%BD%89%E6%9C%A8%E9%A6%ACWindmill%EF%BC%9A\"><\/span>4. \u65cb\u8f49\u6728\u99ac(Windmill)\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u65cb\u8f49\u6728\u99ac\u52d5\u4f5c\u80fd\u8a13\u7df4\u80a9\u95dc\u7bc0\u7684\u9748\u6d3b\u6027\u548c\u7a69\u5b9a\u6027\uff0c\u4e26\u63d0\u9ad8\u8eab\u9ad4\u7684\u5354\u8abf\u80fd\u529b\u3002<\/p>\n\n\n\n<ul>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\u7ad9\u7acb\uff0c\u633a\u76f4\u8170\u80cc\u3002<\/li>\n\n\n\n<li>\u5c07\u4e00\u689d\u624b\u81c2\u5411\u4e0a\u4f38\u76f4\uff0c\u53e6\u4e00\u689d\u624b\u81c2\u81ea\u7136\u4e0b\u5782\u3002<\/li>\n\n\n\n<li>\u4fdd\u6301\u624b\u81c2\u4f38\u76f4\uff0c\u5c07\u8eab\u9ad4\u5411\u4f38\u76f4\u624b\u81c2\u7684\u65b9\u5411\u65cb\u8f49\uff0c\u4e26\u4fdd\u6301\u5e73\u8861\u3002<\/li>\n\n\n\n<li>\u91cd\u8907\u9032\u884c5-10\u6b21\uff0c\u904e\u7a0b\u4e2d\u4fdd\u6301\u547c\u5438\u9806\u66a2\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\u80fd\u5920\u5168\u9762\u63d0\u5347\u8eab\u9ad4\u7684\u9748\u6d3b\u6027\uff0c\u8b93\u4f60\u66f4\u8f15\u9b06\u5730\u61c9\u5c0d\u5404\u7a2e\u904b\u52d5\u6311\u6230\uff0c\u4e26\u6e1b\u5c11\u904b\u52d5\u50b7\u5bb3\u7684\u767c\u751f\u3002\u5efa\u8b70\u4f60\u5728\u9032\u884c\u4efb\u4f55\u904b\u52d5\u524d\u90fd\u52a0\u5165\u9069\u91cf\u7684\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c\uff0c\u8b93\u8eab\u9ad4\u505a\u597d\u5145\u5206\u7684\u6e96\u5099\u3002<\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E6%85%8B%E4%BC%B8%E5%B1%95%E5%8B%95%E4%BD%9C_%E7%B5%90%E8%AB%96\"><\/span><strong>\u52d5\u614b\u4f38\u5c55\u52d5\u4f5c \u7d50\u8ad6<\/strong><span 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