{"id":2255,"date":"2021-11-18T20:18:49","date_gmt":"2021-11-18T12:18:49","guid":{"rendered":"https:\/\/actionfitnesstw.com\/?p=2255"},"modified":"2021-11-18T20:18:49","modified_gmt":"2021-11-18T12:18:49","slug":"%e3%80%90%e7%86%b1%e9%96%80%e9%81%8b%e5%8b%95%e7%9a%84%e6%9c%89%e6%95%88%e6%9b%bf%e4%bb%a3%e5%8b%95%e4%bd%9c-by-eric%e6%95%99%e7%b7%b4%e3%80%91","status":"publish","type":"post","link":"https:\/\/actionfitnesstw.com\/?p=2255","title":{"rendered":"\u3010\u71b1\u9580\u904b\u52d5\u7684\u6709\u6548\u66ff\u4ee3\u52d5\u4f5c\u2014\u2014BY Eric\u6559\u7df4\u3011"},"content":{"rendered":"<div dir=\"auto\">EVIDENCE-BASED ALTERNATIVES TO POPULAR EXERCISES<\/div>\n<div dir=\"auto\">(2017 \u5341\u4e00\u6708ACSM\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703\u671f\u520a\u64f7\u53d6) doi: 10.1249\/FIT.0000000000000342<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">\u8ad6\u6587\u6982\u8981<\/div>\n<div dir=\"auto\">\u25cf \u6559\u7df4\u5011\u5e6b\u5b78\u54e1\u7de8\u6392\u8ab2\u8868\u548c\u8a13\u7df4\u7684\u6642\u5019\uff0c\u9078\u64c7\u7684\u52d5\u4f5c\u901a\u5e38\u6703\u4ee5\u500b\u4eba\u7684\u904b\u52d5\u7fd2\u6163\u6216\u53c3\u8003\u524d\u8f29\u50b3\u627f\u4e0b\u4f86\u7684\u8001\u7d93\u9a57\u3002<\/div>\n<div dir=\"auto\">\u25cf \u5728\u5750\u5f0f\u751f\u6d3b\u7684\u6642\u4ee3\uff0c\u5f88\u591a\u4eba\u56e0\u70ba\u904b\u52d5\u983b\u7387\u4e0d\u5920\u808c\u8089\u8ddf\u9aa8\u9abc\u591a\u591a\u5c11\u5c11\u6703\u6709\u4e00\u4e9b\u6162\u6027\u50b7\u75c5\uff0c\u9019\u6642\u5019\u904b\u52d5\u7a2e\u985e\u7684\u9078\u64c7\u6703\u8b8a\u5f97\u76f8\u5c0d\u91cd\u8981\u3002<\/div>\n<p><!--more--><\/p>\n<div dir=\"auto\">\u25cf \u672c\u7814\u7a76\u91dd\u5c0d\u4e00\u4e9b\u80a9\u95dc\u7bc0\u548c\u8170\u690e\u98a8\u96aa\u4fc2\u6578\u8f03\u9ad8\u7684\u50b3\u7d71\u91cd\u8a13\u52d5\u4f5c\u63d0\u51fa\u904b\u52d5\u5c08\u5bb6\u7684\u5206\u6790\u8207\u770b\u6cd5\uff0c\u4e26\u63d0\u4f9b\u5e7e\u500b\u5177\u5099\u540c\u6a23\u6548\u76ca\u3001\u66f4\u597d\u7684\u66ff\u4ee3\u52d5\u4f5c\u7d66\u8b80\u8005\u53c3\u8003\u3002<\/div>\n<div dir=\"auto\">\u25cf \u6839\u64da\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u67032013\u5e74\u7d71\u8a08\u51fa\u4f86\u7684\u6578\u64da\u986f\u793a\uff0c\u7576\u5e74\u6709\u4e00\u5343\u842c\u540d\u50b7\u60a3\u662f\u56e0\u70ba\u80a9\u8180\u6216\u4e0b\u80cc\u7684\u904b\u52d5\u50b7\u5bb3\u53bb\u62dc\u8a2a\u91ab\u751f\u3002<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">\u25cb \u8eab\u70ba\u4e00\u500b\u904b\u52d5\u6559\u7df4\uff0c\u6211\u5011\u5f88\u96e3\u53bb\u7cbe\u6e96\u5224\u65b7\u9019\u4f4d\u60a3\u8005\u7684\u75bc\u75db\u662f\u56e0\u70ba\u4ec0\u9ebc\u539f\u56e0\u9020\u6210\u7684(\u52d5\u4f5c\u59ff\u52e2\u4e0d\u5c0d\u3001\u808c\u8089\u4f7f\u7528\u904e\u5ea6\u3001\u6216\u662f\u5148\u5929\u7684\u4e0d\u8db3\u7b49)\uff0c\u6709\u6642\u5019\u751a\u81f3\u9023\u91ab\u751f\u90fd\u5f88\u96e3\u5224\u65b7\u9019\u4e9b\u554f\u984c\u3002<\/div>\n<div dir=\"auto\">\u25cb \u6240\u4ee5\u9664\u4e86\u52d5\u4f5c\u77ef\u6b63\u4ee5\u5916\uff0c\u6211\u5011\u61c9\u8a72\u5177\u5099\u53ef\u4ee5\u96a8\u6642\u8abf\u6574\u52d5\u4f5c\u53ca\u907f\u514d\u75bc\u75db\u7684\u80fd\u529b\u3002<\/div>\n<div dir=\"auto\">\u25cb \u6b63\u78ba\u8a13\u7df4\u52d5\u4f5c\u7684\u5b89\u6392\u53ef\u4ee5\u5354\u52a9\u6709\u50b7\u75db\u7684\u60a3\u8005\u907f\u514d\u53ca\u9810\u9632\u808c\u8089\u904e\u5ea6\u75b2\u52de\u9020\u6210\u7684\u75bc\u75db\u3002<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">\u52d5\u4f5c\u5206\u6790<\/div>\n<div dir=\"auto\">1. Behind the Neck LPD \u8116\u5b50\u5f8c\u95ca\u80cc\u4e0b\u62c9<\/div>\n<div dir=\"auto\">\u25cb \u554f\u984c\u4e00:\u80a9\u5916\u5c55 + \u6975\u7aef\u5916\u65cb\uff0c\u70ba\u4e86\u907f\u514d\u649e\u5230\u982d\u9084\u6703\u52a0\u4e0a\u6c34\u5e73\u5916\u5c55<\/div>\n<div dir=\"auto\">i. \u53d7\u50b7\u98a8\u96aa:\u65cb\u8f49\u808c\u8896\u593e\u64e0\u548c\u4e0d\u7a69\u5b9a\u3001\u80a9\u80b1\u95dc\u7bc0\u97cc\u5e36\u58d3\u529b\u3001\u80a9\u80db\u5468\u908a\u795e\u7d93\u75c5<\/div>\n<div dir=\"auto\">\u8b8a\u3001\u6311\u6230\u524d\u80a9\u6d3b\u52d5<\/div>\n<div dir=\"auto\">\u25cb \u554f\u984c\u4e8c:\u9838\u690e\u5c48\u66f2+\u982d\u90e8\u524d\u50be<\/div>\n<div dir=\"auto\">i. \u53d7\u50b7\u98a8\u96aa:\u66ab\u6642\u6027\u4e0a\u80a2\u7671\u3001\u66ab\u6642\u6027\u80b1\u9aa8\u795e\u7d93\u640d\u50b7<\/div>\n<div dir=\"auto\">\u25cb \u66ff\u4ee3\u52d5\u4f5c:\u6b63\u5e38\u7248\u8116\u5b50\u524d\u95ca\u80cc\u4e0b\u62c9(\u6587\u7ae0\u5efa\u8b70\u80b1\u9aa8\u7dad\u6301\u5728\u80a9\u80db\u9762\u300130\u5ea6\u524d\u50be)<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">2. Behind the Neck Shoulder Press \u8116\u5b50\u5f8c\u80a9\u63a8<\/div>\n<div dir=\"auto\">\u25cb \u554f\u984c\u4e00:\u80a9\u5916\u5c55 + \u6975\u7aef\u5916\u65cb<\/div>\n<div dir=\"auto\">i. \u53d7\u50b7\u98a8\u96aa:\u80a9\u80b1\u95dc\u7bc0\u97cc\u5e36\u58d3\u529b\u3001\u80a9\u80db\u5468\u908a\u795e\u7d93\u75c5\u3001\u524d\u80a9\u4e0d\u7a69\u5b9a<\/div>\n<div dir=\"auto\">\u25cb \u554f\u984c\u4e8c:\u9838\u690e\u5c48\u66f2+\u982d\u90e8\u524d\u50be<\/div>\n<div dir=\"auto\">\u25cb \u66ff\u4ee3\u52d5\u4f5c:\u6b63\u5e38\u7248\u8116\u5b50\u524d\u80a9\u63a8(\u6587\u7ae0\u5efa\u8b70\u80b1\u9aa8\u7dad\u6301\u5728\u80a9\u80db\u9762\u300130\u5ea6\u524d\u50be)<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">3. Bench Dips<\/div>\n<div dir=\"auto\">\u25cb \u554f\u984c:\u52d5\u4f5c\u7d50\u675f\u9ede\u80a9\u4f38\u5c55 + \u6975\u7aef\u5167\u65cb<\/div>\n<div dir=\"auto\">i. \u53d7\u50b7\u98a8\u96aa:\u80a9\u593e\u64e0\u3001\u5599\u7a81\u4e0b\u6ed1\u56ca\u767c\u708e<\/div>\n<div dir=\"auto\">\u25cb \u66ff\u4ee3\u52d5\u4f5c:\u4f0f\u5730\u633a\u8eab\u3002\u80a9\u95dc\u7bc0\u6709\u4e0d\u7a69\u5b9a\u6b77\u53f2\u7684\u4eba\u5728\u6b63\u78ba\u5fa9\u5065\u524d\u8981\u907f\u514d\u5f92\u624b\u8a13\u7df4\u3002<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">4. Hurdler\u2019s Stretch (\u4e0d\u505a\u8a0e\u8ad6\uff0c\u9019\u500b\u5f88\u5c11\u4eba\u6703\u505a)<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">5. Loaded Lumber Rotation \u8ca0\u91cd+\u8170\u690e\u6c34\u5e73\u9762\u65cb\u8f49<\/div>\n<div dir=\"auto\">\u25cb \u554f\u984c:\u53ef\u80fd\u6703\u9020\u6210\u6216\u52a0\u901f\u690e\u9593\u76e4\u7684\u640d\u58de\uff0c\u82e5\u52a0\u4e0a\u810a\u690e\u7684\u5c48\u66f2\u9084\u66f4\u5371\u96aa\u3002<\/div>\n<div dir=\"auto\">\u25cb \u66ff\u4ee3\u52d5\u4f5c:Lateral Cable Press \u6216 Anti-rotation Chop<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">6. Loaded Lateral Flexion \u8ca0\u91cd+\u810a\u690e\u984d\u72c0\u9762\u5f4e\u66f2<\/div>\n<div dir=\"auto\">\u25cb \u554f\u984c:\u53cd\u8986\u7684\u8ca0\u91cd\u810a\u690e\u5c48\u66f2\u6703\u589e\u52a0\u690e\u9593\u76e4\u7a81\u51fa\u7684\u98a8\u96aa<\/div>\n<div dir=\"auto\">\u25cb \u66ff\u4ee3\u52d5\u4f5c:\u5074\u68d2\u5f0f\u6216\u55ae\u908a\u8fb2\u592b\u8d70\u8def<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">7. Straight Legged Sit Ups \u76f4\u817f\u4ef0\u81e5\u8d77\u5750 (\u4e0d\u505a\u8a0e\u8ad6\uff0c\u9019\u500b\u5f88\u5c11\u4eba\u6703\u505a)<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">8. Alternating Crunches (Bicycles)<\/div>\n<div dir=\"auto\">\u25cb \u554f\u984c:\u9838\u690e\u6975\u7aef\u5c48\u66f2\u9020\u6210\u4e0d\u5fc5\u8981\u58d3\u529b i. \u53d7\u50b7\u98a8\u96aa:\u9ad6\u5c48\u808c\u62c9\u50b7\u3001\u9838\u690e\u58d3\u529b\u904e\u5927\u3001\u95dc\u7bc0\u708e\u60a3\u8005\u690e\u9593\u76e4\u7684\u640d\u50b7<\/div>\n<div dir=\"auto\">\u25cb \u66ff\u4ee3\u52d5\u4f5c:Partial Curl-Ups (knees bent hands across chest, curl until scapulae leaves floor and maintain neutral spine), \u6216\u662f\u4e00\u822c\u68d2\u5f0f<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">9. Back Hyperextension \u8d85\u4eba<\/div>\n<div dir=\"auto\">\u25cb \u554f\u984c:\u53cd\u8986\u6975\u7aef\u810a\u690e\u4f38\u5c55\u9020\u6210\u690e\u9593\u76e4\u4e0d\u5fc5\u8981\u58d3\u529b<\/div>\n<div dir=\"auto\">i. \u53d7\u50b7\u98a8\u96aa:\u8170\u690e\u690e\u9593\u76e4\u53d7\u50b7\u3001\u68d8\u9593\u97cc\u5e36\u53d7\u640d<\/div>\n<div dir=\"auto\">\u25cb \u66ff\u4ee3\u52d5\u4f5c:Bird Dog\u6216Floor Cobra<\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\"><a class=\"oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl q66pz984 gpro0wi8 b1v8xokw\" tabindex=\"0\" role=\"link\" href=\"https:\/\/www.facebook.com\/hashtag\/%E6%8F%90%E9%86%92%E5%A4%A7%E5%AE%B6%E8%A8%98%E5%BE%97%E4%B8%8B%E8%BC%89%E5%95%9F%E5%8B%95%E5%81%A5%E8%BA%ABapp?__eep__=6&amp;__cft__[0]=AZU1hndvWiXhorZ5aMcyOnV3qHNHK31kUcpLimUW1yoncHTZTxk3U-I9FCoEwl4Qt7-pqhisrQB7oNUlwInQk_cvsnJZ6usu0sNyIMnXYKsxnYWZ6OOf3_GghHg_wc0l-L3yC14s8uU0NIQdHDwVv4wKP2N9DbC-tfFF2IeBYLCSdbpUJZYRcTrx4ciqNygN6qQ&amp;__tn__=*NK-R\">#\u63d0\u9192\u5927\u5bb6\u8a18\u5f97\u4e0b\u8f09\u555f\u52d5\u5065\u8eabAPP<\/a><\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">IOS\u7528\u6236<span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img decoding=\"async\" src=\"https:\/\/www.facebook.com\/images\/emoji.php\/v9\/tf0\/2\/16\/1f449.png\" alt=\"\ud83d\udc49\" width=\"16\" height=\"16\" \/><\/span><a class=\"oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl py34i1dx gpro0wi8\" tabindex=\"0\" role=\"link\" href=\"https:\/\/apps.apple.com\/tw\/app\/%E5%95%9F%E5%8B%95%E5%81%A5%E8%BA%ABaction-fitness\/id1575187851?fbclid=IwAR2IyjravchlE9Havj7eVvmr_1zCBQ3sLbOuHIs_qakWsv_NJQt-6mnFHkg\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/apps.apple.com\/&#8230;&#8230;\/%E5%95%9F&#8230;&#8230;\/id1575187851<\/a><\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">\u5b89\u5353\u7528\u6236<span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img decoding=\"async\" src=\"https:\/\/www.facebook.com\/images\/emoji.php\/v9\/tf0\/2\/16\/1f449.png\" alt=\"\ud83d\udc49\" width=\"16\" height=\"16\" \/><\/span><a class=\"oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl py34i1dx gpro0wi8\" tabindex=\"0\" role=\"link\" href=\"https:\/\/play.google.com\/store\/apps\/detailsid=com.appworkout.fitbutler.actionfitness?fbclid=IwAR0sqwkcZtaeVp3G5aGYucbWeyuYBpldlUr9jbkG1gVn5BtkcFAZRobDKnA\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/play.google.com\/&#8230;&#8230;\/detailsid=com&#8230;&#8230;<\/a><\/div>\n<div dir=\"auto\"><\/div>\n<div dir=\"auto\">\u555f\u52d5\u5065\u8eab\u4e2d\u5fc3\u4fdd\u6709\u6700\u7d42\u4fee\u6539\u3001\u8b8a\u66f4\u3001\u6d3b\u52d5\u89e3\u91cb\u53ca\u53d6\u6d88\u672c\u6d3b\u52d5\u4e4b\u6b0a\u5229<\/div>\n<div dir=\"auto\">\u2013<\/div>\n<div dir=\"auto\"><span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img decoding=\"async\" src=\"https:\/\/www.facebook.com\/images\/emoji.php\/v9\/tb\/2\/16\/1f4aa.png\" alt=\"\ud83d\udcaa\" width=\"16\" height=\"16\" \/><\/span>\u63d0\u4f9b\u5c08\u696d\u6559\u7df4\u8ab2\u7a0b\u898f\u5283\u8207\u8aee\u8a62<span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img decoding=\"async\" src=\"https:\/\/www.facebook.com\/images\/emoji.php\/v9\/tb\/2\/16\/1f4aa.png\" alt=\"\ud83d\udcaa\" width=\"16\" height=\"16\" \/><\/span><\/div>\n<div dir=\"auto\"><span class=\"pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu\"><img decoding=\"async\" src=\"https:\/\/www.facebook.com\/images\/emoji.php\/v9\/t75\/2\/16\/2728.png\" alt=\"\u2728\" width=\"16\" height=\"16\" \/><\/span>\u63d0\u4f9b\u9810\u7d04 <a class=\"oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl q66pz984 gpro0wi8 b1v8xokw\" tabindex=\"0\" role=\"link\" href=\"https:\/\/www.facebook.com\/hashtag\/%E5%85%8D%E8%B2%BB%E5%8F%83%E8%A7%80%E9%AB%94%E9%A9%97?__eep__=6&amp;__cft__[0]=AZU1hndvWiXhorZ5aMcyOnV3qHNHK31kUcpLimUW1yoncHTZTxk3U-I9FCoEwl4Qt7-pqhisrQB7oNUlwInQk_cvsnJZ6usu0sNyIMnXYKsxnYWZ6OOf3_GghHg_wc0l-L3yC14s8uU0NIQdHDwVv4wKP2N9DbC-tfFF2IeBYLCSdbpUJZYRcTrx4ciqNygN6qQ&amp;__tn__=*NK-R\">#\u514d\u8cbb\u53c3\u89c0\u9ad4\u9a57<\/a> \u4ee5\u53ca <a class=\"oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl q66pz984 gpro0wi8 b1v8xokw\" tabindex=\"0\" role=\"link\" 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