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\u9318\u5b50\u63ee\u64ca\uff08Hammer Strikes\uff09<\/p>\n<p>&nbsp;<\/p>\n<p>\u9019\u662f\u6700\u57fa\u790e\u7684\u9318\u5b50\u8a13\u7df4\u52d5\u4f5c\u3002\u96d9\u624b\u63e1\u4f4f\u9318\u5b50\u628a\u624b\u5169\u7aef\uff0c\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec\u3002\u7136\u5f8c\u50cf\u780d\u6728\u982d\u4e00\u6a23\uff0c\u5c07\u9318\u5b50\u5f9e\u53f3\u80a9\u4e0a\u65b9\u63ee\u5411\u5de6\u4e0b\u65b9\uff0c\u7136\u5f8c\u63db\u65b9\u5411\u91cd\u5fa9\u3002\u9019\u500b\u52d5\u4f5c\u80fd\u5920\u935b\u934a\u5230\u60a8\u7684\u80a9\u90e8\u3001\u80cc\u90e8\u3001\u6838\u5fc3\u548c\u817f\u90e8\u808c\u7fa4\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>2. \u9318\u5b50\u63a8\u8209\uff08Hammer Press\uff09<\/p>\n<p>&nbsp;<\/p>\n<p>\u5c07\u9318\u5b50\u7aea\u76f4\u63e1\u4f4f\uff0c\u9318\u982d\u671d\u4e0a\uff0c\u50cf\u63a8\u8209\u555e\u9234\u4e00\u6a23\u5c07\u9318\u5b50\u8209\u904e\u982d\u9802\u3002\u7531\u65bc\u91cd\u91cf\u5206\u5e03\u4e0d\u5747\uff0c\u60a8\u9700\u8981\u66f4\u591a\u7684\u80a9\u90e8\u7a69\u5b9a\u808c\u7fa4\u53c3\u8207\u5de5\u4f5c\u3002\u9019\u500b\u52d5\u4f5c\u7279\u5225\u9069\u5408\u60f3\u8981\u52a0\u5f37\u80a9\u90e8\u7a69\u5b9a\u6027\u7684\u4eba\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>3. \u9318\u5b50\u64fa\u52d5\uff08Hammer Swings\uff09<\/p>\n<p>&nbsp;<\/p>\n<p>\u96d9\u624b\u63e1\u4f4f\u9318\u5b50\u5c3e\u90e8\uff0c\u9032\u884c\u5927\u5e45\u5ea6\u7684\u64fa\u52d5\u8a13\u7df4\u3002\u9019\u500b\u52d5\u4f5c\u985e\u4f3c\u65bc\u58fa\u9234\u64fa\u52d5\uff0c\u4f46\u7531\u65bc\u9318\u5b50\u91cd\u91cf\u7684\u4e0d\u5747\u52fb\u5206\u5e03\uff0c\u5c0d\u6838\u5fc3\u7684\u523a\u6fc0\u66f4\u52a0\u660e\u986f\u3002\u6bcf\u7d44\u505a10-15\u6b21\uff0c\u91cd\u5fa93-4\u7d44\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>4. \u9318\u5b50\u571f\u8033\u5176\u8d77\u7acb\uff08Hammer Turkish Get-Up\uff09<\/p>\n<p>&nbsp;<\/p>\n<p>\u9019\u662f\u9032\u968e\u52d5\u4f5c\u3002\u5c07\u9318\u5b50\u7aea\u76f4\u8209\u8d77\uff0c\u5f9e\u4ef0\u81e5\u59ff\u52e2\u6162\u6162\u7ad9\u8d77\uff0c\u6574\u500b\u904e\u7a0b\u4e2d\u4fdd\u6301\u9318\u5b50\u7a69\u5b9a\u3002\u9019\u500b\u52d5\u4f5c\u662f\u6aa2\u9a57\u5168\u8eab\u5354\u8abf\u6027\u548c\u6838\u5fc3\u529b\u91cf\u7684\u7d55\u4f73\u65b9\u5f0f\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5b89\u5168\u6ce8\u610f\u4e8b\u9805<\/p>\n<p>&nbsp;<\/p>\n<p>\u5728\u9032\u884c\u9318\u5b50\u8a13\u7df4\u524d\uff0c\u8acb\u52d9\u5fc5\u6ce8\u610f\u4ee5\u4e0b\u5b89\u5168\u4e8b\u9805\uff1a<\/p>\n<p>&nbsp;<\/p>\n<p>\u9996\u5148\uff0c\u9078\u64c7\u5408\u9069\u7684\u9318\u5b50\u91cd\u91cf\u3002\u5c0d\u65bc\u521d\u5b78\u8005\uff0c\u5efa\u8b70\u4f7f\u75282-4\u78c5\u7684\u5c0f\u9318\u5b50\uff1b\u4e2d\u7d1a\u8a13\u7df4\u8005\u53ef\u4ee5\u4f7f\u75285-8\u78c5\u7684\u9318\u5b50\uff1b\u9ad8\u7d1a\u8a13\u7df4\u8005\u53ef\u4ee5\u4f7f\u7528\u66f4\u91cd\u7684\u9318\u5b50\u3002\u7121\u8ad6\u5982\u4f55\uff0c\u958b\u59cb\u6642\u4ee5\u8f15\u91cd\u91cf\u70ba\u5b9c\uff0c\u7b49\u52d5\u4f5c\u719f\u7df4\u5f8c\u518d\u9010\u6f38\u589e\u52a0\u91cd\u91cf\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5176\u6b21\uff0c\u78ba\u4fdd\u8a13\u7df4\u74b0\u5883\u5b89\u5168\u3002\u6e05\u9664\u5468\u570d\u53ef\u80fd\u59a8\u7919\u904b\u52d5\u7684\u7269\u54c1\uff0c\u6700\u597d\u5728\u8edf\u5730\u9762\u4e0a\u9032\u884c\u8a13\u7df4\uff0c\u907f\u514d\u640d\u58de\u5730\u677f\u6216\u9318\u5b50\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u7b2c\u4e09\uff0c\u505a\u597d\u71b1\u8eab\u6e96\u5099\u3002\u9318\u5b50\u8a13\u7df4\u5c0d\u95dc\u7bc0\u7684\u8ca0\u64d4\u8f03\u5927\uff0c\u6b63\u5f0f\u8a13\u7df4\u524d\u8acb\u505a\u597d5-10\u5206\u9418\u7684\u71b1\u8eab\u904b\u52d5\uff0c\u5305\u62ec\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u548c\u8f15\u5ea6\u6709\u6c27\u904b\u52d5\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u9318\u5b50\u8a13\u7df4\u7684\u7368\u7279\u512a\u52e2<\/p>\n<p>&nbsp;<\/p>\n<p>\u70ba\u4ec0\u9ebc\u9078\u64c7\u9318\u5b50\u800c\u4e0d\u662f\u5176\u4ed6\u5668\u6750\uff1f\u9318\u5b50\u8a13\u7df4\u6709\u4ee5\u4e0b\u7368\u7279\u512a\u52e2\uff1a<\/p>\n<p>&nbsp;<\/p>\n<p>\u7b2c\u4e00\uff0c\u6210\u672c\u6975\u4f4e\u3002\u4e00\u628a\u666e\u901a\u7684\u9318\u5b50\u50f9\u683c\u4f4e\u5ec9\uff0c\u5e7e\u4e4e\u6bcf\u500b\u5bb6\u5ead\u90fd\u6709\uff0c\u7121\u9700\u984d\u5916\u8cfc\u8cb7\u6602\u8cb4\u7684\u5065\u8eab\u5668\u6750\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u7b2c\u4e8c\uff0c\u4fbf\u65bc\u5132\u5b58\u3002\u4e0d\u50cf\u5927\u578b\u5065\u8eab\u5668\u6750\uff0c\u9318\u5b50\u4f54\u5730\u9762\u7a4d\u5c0f\uff0c\u53ef\u4ee5\u8f15\u9b06\u5b58\u653e\u5728\u5bb6\u4e2d\u7684\u4efb\u4f55\u89d2\u843d\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u7b2c\u4e09\uff0c\u529f\u80fd\u591a\u6a23\u3002\u4e00\u628a\u9318\u5b50\u53ef\u4ee5\u66ff\u4ee3\u591a\u7a2e\u5668\u6750\uff0c\u5b8c\u6210\u5f9e\u529b\u91cf\u8a13\u7df4\u5230\u5fc3\u80ba\u529f\u80fd\u935b\u934a\u7684\u5404\u7a2e\u9700\u6c42\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u7b2c\u56db\uff0c\u96a8\u6642\u96a8\u5730\u53ef\u7df4\u3002\u7121\u8ad6\u662f\u5728\u5ba2\u5ef3\u3001\u967d\u53f0\u9084\u662f\u5f8c\u9662\uff0c\u53ea\u8981\u6709\u8db3\u5920\u7684\u7a7a\u9593\uff0c\u60a8\u5c31\u53ef\u4ee5\u958b\u59cb\u8a13\u7df4\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u5982\u4f55\u5236\u5b9a\u9318\u5b50\u8a13\u7df4\u8a08\u5283<\/p>\n<p>&nbsp;<\/p>\n<p>\u5c0d\u65bc\u521d\u5b78\u8005\uff0c\u5efa\u8b70\u6bcf\u5468\u9032\u884c2-3\u6b21\u9318\u5b50\u8a13\u7df4\uff0c\u6bcf\u6b2120-30\u5206\u9418\u3002\u958b\u59cb\u6642\u4ee5\u5b78\u7fd2\u52d5\u4f5c\u6a21\u5f0f\u70ba\u4e3b\uff0c\u4e0d\u8981\u904e\u65bc\u8ffd\u6c42\u91cd\u91cf\u548c\u6b21\u6578\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u4e2d\u7d1a\u8a13\u7df4\u8005\u53ef\u4ee5\u5c07\u9318\u5b50\u8a13\u7df4\u878d\u5165\u65e5\u5e38\u5065\u8eab\u8a08\u5283\u4e2d\uff0c\u6bcf\u5468\u5b89\u63921-2\u6b21\u5c08\u9580\u7684\u9318\u5b50\u8a13\u7df4\u8ab2\uff0c\u6bcf\u6b2130-45\u5206\u9418\uff0c\u53ef\u4ee5\u9069\u7576\u589e\u52a0\u8a13\u7df4\u91cd\u91cf\u548c\u52d5\u4f5c\u8907\u96dc\u5ea6\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u9ad8\u7d1a\u8a13\u7df4\u8005\u53ef\u4ee5\u5c07\u9318\u5b50\u4f5c\u70ba\u529f\u80fd\u6027\u8a13\u7df4\u7684\u91cd\u8981\u88dc\u5145\uff0c\u6bcf\u5468\u9032\u884c1-2\u6b21\uff0c\u7d50\u5408\u5176\u4ed6\u8a13\u7df4\u65b9\u5f0f\uff0c\u5168\u9762\u63d0\u5347\u8eab\u9ad4\u7d20\u8cea\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u73fe\u4ee3\u5065\u8eab\u7684\u53cd\u601d<\/p>\n<p>&nbsp;<\/p>\n<p>\u9318\u5b50\u5065\u8eab\u7684\u6d41\u884c\uff0c\u5be6\u969b\u4e0a\u53cd\u6620\u4e86\u73fe\u4ee3\u5065\u8eab\u7406\u5ff5\u7684\u4e00\u7a2e\u56de\u6b78\u548c\u53cd\u601d\u3002\u5728\u8ffd\u6c42\u9ad8\u79d1\u6280\u3001\u9ad8\u6548\u7387\u7684\u4eca\u5929\uff0c\u6211\u5011\u662f\u5426\u5ffd\u7565\u4e86\u90a3\u4e9b\u6700\u57fa\u672c\u3001\u6700\u6709\u6548\u7684\u8a13\u7df4\u65b9\u6cd5\uff1f<\/p>\n<p>&nbsp;<\/p>\n<p>\u8a31\u591a\u5065\u8eab\u5c08\u5bb6\u547c\u7c72\u91cd\u65b0\u5be9\u8996\u50b3\u7d71\u8a13\u7df4\u65b9\u5f0f\u7684\u50f9\u503c\u3002\u9318\u5b50\u3001\u68cd\u68d2\u3001\u77f3\u982d\u7b49\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\u9318\u5b50\u5065\u8eab\u4e26\u975e\u65b0\u751f\u4e8b\u7269\u3002\u5728\u4e2d\u570b\u53e4\u4ee3\uff0c\u9318\u3001\u68cd\u7b49\u5175\u5668\u672c\u8eab\u5c31\u662f\u6b66\u8005\u7684\u65e5\u5e38\u8a13\u7df4\u5de5\u5177\u3002\u800c\u5728\u6b50\u6d32\u4e2d\u4e16\u7d00\uff0c\u9a0e\u58eb\u5011\u4f7f\u7528\u6230\u9318\u9032\u884c\u529b\u91cf\u8a13\u7df4\u3002\u800c\u5728\u65e5\u672c\uff0c\u76f8\u64b2\u624b\u4e5f\u7528\u985e\u4f3c\u7684\u6728\u69cc\u9032\u884c\u9ad4\u80fd\u935b\u934a\u3002\u9019\u7a2e\u53e4\u8001\u7684\u8a13\u7df4\u65b9\u5f0f\u4e4b\u6240\u4ee5\u80fd\u5920\u6d41\u50b3\u81f3\u4eca\uff0c\u6b63\u662f\u56e0\u70ba\u5b83\u7684\u6548\u679c\u7d93\u904e\u4e86\u6642\u9593\u7684\u6aa2\u9a57\u3002 &nbsp; \u73fe\u4ee3\u5065\u8eab\u5c08\u5bb6\u9010\u6f38\u91cd\u65b0\u767c\u73fe\u9318\u5b50\u8a13\u7df4\u7684\u50f9\u503c\u3002\u7814\u7a76\u8868\u660e\uff0c\u9318\u5b50\u8a13\u7df4\u80fd\u5920\u6709\u6548\u6fc0\u6d3b\u5168\u8eab\u808c\u7fa4\uff0c\u7279\u5225\u662f\u6838\u5fc3\u808c\u7fa4\u548c\u4e0a\u80a2\u529b\u91cf\u3002\u8207\u50b3\u7d71\u7684\u555e\u9234\u8a13\u7df4\u76f8\u6bd4\uff0c\u9318\u5b50\u8a13\u7df4\u7531\u65bc\u5176\u4e0d\u898f\u5247\u7684\u91cd\u91cf\u5206\u5e03\uff0c\u66f4\u80fd\u8abf\u52d5\u7a69\u5b9a\u808c\u7fa4\uff0c\u5f9e\u800c\u5e36\u4f86\u66f4\u5168\u9762\u7684\u8a13\u7df4\u6548\u679c\u3002 &nbsp; \u9318\u5b50\u8a13\u7df4\u7684\u79d1\u5b78\u539f\u7406 &nbsp; \u70ba\u4ec0\u9ebc\u9318\u5b50\u5982\u6b64\u6709\u6548\uff1f\u95dc\u9375\u5728\u65bc\u91cd\u529b\u548c\u4e0d\u5c0d\u7a31\u8a2d\u8a08\u3002\u7576\u60a8\u63ee\u52d5\u9318\u5b50\u6642\uff0c\u91cd\u529b\u4f5c\u7528\u65bc\u9318\u5b50\u982d\u90e8\uff0c\u7522\u751f\u7368\u7279\u7684\u96e2\u5fc3\u529b\u3002\u9019\u7a2e\u529b\u91cf\u8981\u6c42\u8eab\u9ad4\u52d5\u7528\u66f4\u591a\u7684\u808c\u8089\u7fa4\u4f86\u7dad\u6301\u5e73\u8861\u548c\u63a7\u5236\u52d5\u4f5c\u8ecc\u8de1\u3002 &nbsp; \u7814\u7a76\u8868\u660e\uff0c\u4e0d\u5c0d\u7a31\u8ca0\u91cd\u8a13\u7df4\u53ef\u4ee5\uff1a &nbsp; \u63d0\u9ad8\u672c\u9ad4\u611f\u53d7\u80fd\u529b \u589e\u5f37\u6838\u5fc3\u7a69\u5b9a\u6027 \u6539\u5584\u808c\u8089\u5354\u8abf\u6027 \u6fc0\u6d3b\u6df1\u5c64\u808c\u8089\u7e96\u7dad \u964d\u4f4e\u904b\u52d5\u640d\u50b7\u98a8\u96aa \u57fa\u790e\u9318\u5b50\u8a13\u7df4\u52d5\u4f5c &nbsp; 1. \u9318\u5b50\u63ee\u64ca\uff08Hammer Strikes\uff09 &nbsp; \u9019\u662f\u6700\u57fa\u790e\u7684\u9318\u5b50\u8a13\u7df4\u52d5\u4f5c\u3002\u96d9\u624b\u63e1\u4f4f\u9318\u5b50\u628a\u624b\u5169\u7aef\uff0c\u7ad9\u8ddd\u8207\u80a9\u540c\u5bec\u3002\u7136\u5f8c\u50cf\u780d\u6728\u982d\u4e00\u6a23\uff0c\u5c07\u9318\u5b50\u5f9e\u53f3\u80a9\u4e0a\u65b9\u63ee\u5411\u5de6\u4e0b\u65b9\uff0c\u7136\u5f8c\u63db\u65b9\u5411\u91cd\u5fa9\u3002\u9019\u500b\u52d5\u4f5c\u80fd\u5920\u935b\u934a\u5230\u60a8\u7684\u80a9\u90e8\u3001\u80cc\u90e8\u3001\u6838\u5fc3\u548c\u817f\u90e8\u808c\u7fa4\u3002 &nbsp; 2. \u9318\u5b50\u63a8\u8209\uff08Hammer Press\uff09 &nbsp; \u5c07\u9318\u5b50\u7aea\u76f4\u63e1\u4f4f\uff0c\u9318\u982d\u671d\u4e0a\uff0c\u50cf\u63a8\u8209\u555e\u9234\u4e00\u6a23\u5c07\u9318\u5b50\u8209\u904e\u982d\u9802\u3002\u7531\u65bc\u91cd\u91cf\u5206\u5e03\u4e0d\u5747\uff0c\u60a8\u9700\u8981\u66f4\u591a\u7684\u80a9\u90e8\u7a69\u5b9a\u808c\u7fa4\u53c3\u8207\u5de5\u4f5c\u3002\u9019\u500b\u52d5\u4f5c\u7279\u5225\u9069\u5408\u60f3\u8981\u52a0\u5f37\u80a9\u90e8\u7a69\u5b9a\u6027\u7684\u4eba\u3002 &nbsp; 3. \u9318\u5b50\u64fa\u52d5\uff08Hammer Swings\uff09 &nbsp; \u96d9\u624b\u63e1\u4f4f\u9318\u5b50\u5c3e\u90e8\uff0c\u9032\u884c\u5927\u5e45\u5ea6\u7684\u64fa\u52d5\u8a13\u7df4\u3002\u9019\u500b\u52d5\u4f5c\u985e\u4f3c\u65bc\u58fa\u9234\u64fa\u52d5\uff0c\u4f46\u7531\u65bc\u9318\u5b50\u91cd\u91cf\u7684\u4e0d\u5747\u52fb\u5206\u5e03\uff0c\u5c0d\u6838\u5fc3\u7684\u523a\u6fc0\u66f4\u52a0\u660e\u986f\u3002\u6bcf\u7d44\u505a10-15\u6b21\uff0c\u91cd\u5fa93-4\u7d44\u3002 &nbsp; 4. \u9318\u5b50\u571f\u8033\u5176\u8d77\u7acb\uff08Hammer Turkish Get-Up\uff09 &nbsp; \u9019\u662f\u9032\u968e\u52d5\u4f5c\u3002\u5c07\u9318\u5b50\u7aea\u76f4\u8209\u8d77\uff0c\u5f9e\u4ef0\u81e5\u59ff\u52e2\u6162\u6162\u7ad9\u8d77\uff0c\u6574\u500b\u904e\u7a0b\u4e2d\u4fdd\u6301\u9318\u5b50\u7a69\u5b9a\u3002\u9019\u500b\u52d5\u4f5c\u662f\u6aa2\u9a57\u5168\u8eab\u5354\u8abf\u6027\u548c\u6838\u5fc3\u529b\u91cf\u7684\u7d55\u4f73\u65b9\u5f0f\u3002 &nbsp; \u5b89\u5168\u6ce8\u610f\u4e8b\u9805 &nbsp; \u5728\u9032\u884c\u9318\u5b50\u8a13\u7df4\u524d\uff0c\u8acb\u52d9\u5fc5\u6ce8\u610f\u4ee5\u4e0b\u5b89\u5168\u4e8b\u9805\uff1a &nbsp; 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