{"id":19826,"date":"2019-06-24T16:30:49","date_gmt":"2019-06-24T08:30:49","guid":{"rendered":"\/\/www.afterroberto.com\/?p=19826"},"modified":"2019-06-24T16:32:43","modified_gmt":"2019-06-24T08:32:43","slug":"%e6%9c%89%e7%89%87-%e6%87%b6%e4%ba%ba%e5%a1%91%e8%ba%ab-%e5%b8%b6%e6%b0%a7%e8%b2%a0%e9%87%8d%e4%ba%a4%e6%9b%bf%e5%81%9a-%e6%8f%90%e5%8d%87%e6%96%b0%e9%99%b3%e4%bb%a3%e8%ac%9d","status":"publish","type":"post","link":"\/\/www.afterroberto.com\/%e6%9c%89%e7%89%87-%e6%87%b6%e4%ba%ba%e5%a1%91%e8%ba%ab-%e5%b8%b6%e6%b0%a7%e8%b2%a0%e9%87%8d%e4%ba%a4%e6%9b%bf%e5%81%9a-%e6%8f%90%e5%8d%87%e6%96%b0%e9%99%b3%e4%bb%a3%e8%ac%9d\/","title":{"rendered":"\u3010\u6709\u7247\u3011\u61f6\u4eba\u5851\u8eab\uff1a\u5e36\u6c27\u8ca0\u91cd\u4ea4\u66ff\u505a \u63d0\u5347\u65b0\u9673\u4ee3\u8b1d\u7387"},"content":{"rendered":"<p><a href=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2019\/06\/0624-exercise.jpg\" rel=\"noopener\" target=\"_blank\"><figure id=\"attachment_19827\" aria-describedby=\"caption-attachment-19827\" style=\"width: 1492px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-19827\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2019\/06\/0624-exercise.jpg\" title=\"\u61f6\u4eba\u5851\u8eab\uff1a\u5e36\u6c27\u8ca0\u91cd\u4ea4\u66ff\u505a \u63d0\u5347\u65b0\u9673\u4ee3\u8b1d\u7387\" alt=\"\u65b0\u9673\u4ee3\u8b1d\u7387,\u904b\u52d5\u6d88\u9592,\u5065\u5eb7\u6e1b\u80a5\" width=\"1492\" height=\"1042\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2019\/06\/0624-exercise.jpg 1492w, \/\/www.afterroberto.com\/wp-content\/uploads\/2019\/06\/0624-exercise-300x210.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2019\/06\/0624-exercise-1024x715.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2019\/06\/0624-exercise-150x105.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2019\/06\/0624-exercise-768x536.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2019\/06\/0624-exercise-250x175.jpg 250w, \/\/www.afterroberto.com\/wp-content\/uploads\/2019\/06\/0624-exercise-130x90.jpg 130w\" sizes=\"(max-width: 1492px) 100vw, 1492px\" \/><figcaption id=\"caption-attachment-19827\" class=\"wp-caption-text\">\uff08\u9ec3\u5fd7\u6771\u651d\uff09<\/figcaption><\/figure><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>\u3010\u660e\u5831\u5c08\u8a0a\u3011<\/p>\n<ul>\n<li>\u5e36\u6c27\u548c\u8ca0\u91cd\u904b\u52d5\u4ea4\u66ff\u9032\u884c<\/li>\n<li>\u63d0\u5347\u65b0\u9673\u4ee3\u8b1d\u7387<\/li>\n<li>\u52a0\u5f37\u7dda\u689d\u7f8e<\/li>\n<\/ul>\n<h2>\u5e36\u6c27\u904b\u52d5\u793a\u7bc4<\/h2>\n<p><strong>\u8df3\u7e69<\/strong><\/p>\n<p>\u53ef\u96d9\u8173\u8df3\u6216\u55ae\u8173\u8f2a\u6d41\u8df3\u3002\u5982\u7a7a\u9593\u6709\u9650\uff0c\u53ef\u4ee5\u4e0d\u7528\u7e69\u5b50\uff0c\u96d9\u624b\u6a21\u64ec\u8df3\u7e69\u52d5\u4f5c\u3002\u5148\u8df31\u5206\u9418\uff0c\u8f49\u505a\u8ca0\u91cd\u904b\u52d5\uff0c\u4ea4\u66ff\u9032\u884c\uff0c\u6301\u7e8c10\u5206\u9418<\/p>\n<p>\u76ee\u7684\uff1a\u935b\u7149\u5c0f\u817f\u53ca\u4e0b\u8179\u808c<\/p>\n<p>\u6ce8\u610f\uff1a<\/p>\n<ul>\n<li>\u5728\u745c\u4f3d\u588a\u4e0a\u9032\u884c<\/li>\n<li>\u96d9\u624b\u63e1\u7e69\u8f03\u6613\u63a7\u5236\u7bc0\u594f\u53ca\u5354\u8abf\u8eab\u9ad4<\/li>\n<li>\u6a21\u64ec\u8df3\u7e69\u4e0d\u6703\u6e1b\u4f4e\u904b\u52d5\u5f37\u5ea6<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>\u8ca0\u91cd\u904b\u52d5\u793a\u7bc4<\/h2>\n<p><strong>1. \u6df1\u8e72<\/strong><\/p>\n<p>\u7ad9\u7acb\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u8173\u5c16\u5411\u524d\uff1b\u5f48\u529b\u5e36\u5957\u5728\u624b\u8155\u4e0a\uff0c\u96d9\u624b\u5f35\u958b\u8207\u80a9\u540c\u5bec\uff1b\u8eab\u9ad4\u7de9\u6162\u5730\u8e72\u4e0b\uff0c\u4e4b\u5f8c\u6162\u6162\u7ad9\u8d77\u300210\u6b21\u70ba1\u7d44\uff0c\u505a3\u7d44<br \/>\n\u76ee\u7684\uff1a\u935b\u7149\u4e0b\u80a2\u53ca\u8179\u80cc\u808c\u8089<\/p>\n<p>\u6ce8\u610f\uff1a\u8e72\u4e0b\u6642\uff0c\u819d\u84cb\u4e0d\u80fd\u8d85\u904e\u8173\u5c16\uff0c\u8170\u80cc\u4fdd\u6301\u633a\u76f4\uff0c\u773c\u671b\u524d\u65b9\u3002\u5f48\u529b\u5e36\u5957\u5728\u624b\u8155\uff0c\u6709\u52a9\u5f35\u958b\u80a9\u8180\uff0c\u4ee4\u8eab\u9ad4\u633a\u76f4<\/p>\n<p><strong>2. \u8179\u80cc\u8a13\u7df4<\/strong><\/p>\n<p>\u96d9\u624b\u53ca\u96d9\u819d\u652f\u6490\u8eab\u9ad4\uff1b\u53f3\u624b\u53ca\u5de6\u8173\u63d0\u8d77\uff0c\u76e1\u91cf\u4f38\u76f4\uff0c\u518d\u8fd4\u56de\u8179\u90e8\u3002\u91cd\u890710\u6b21\uff0c\u63db\u908a\u518d\u505a10\u6b21\u70ba1\u7d44\uff0c\u5171\u505a3\u7d44<br \/>\n\u76ee\u7684\uff1a\u935b\u7149\u4e0b\u80cc\u53ca\u8179\u808c<\/p>\n<p>\u6ce8\u610f\uff1a\u63d0\u8d77\u6642\uff0c\u80a9\u8180\u3001\u624b\u8155\u3001\u81c0\u90e8\u3001\u819d\u84cb\u8207\u982d\u90e8\u4fdd\u6301\u540c\u4e00\u6c34\u5e73\uff0c\u773c\u671b\u5730<\/p>\n<p><strong>3. \u81c0\u90e8\u8a13\u7df4<\/strong><\/p>\n<p>\u5074\u8eba\uff0c\u53f3\u624b\u524d\u81c2\u652f\u6490\u8eab\u9ad4\uff0c\u5de6\u624b\u653e\u5728\u8eab\u524d\uff0c\u5354\u52a9\u5e73\u8861\u3002\u628a\u5c0f\u578b\u5065\u8eab\u7403\u653e\u5728\u96d9\u817f\u4e4b\u9593\uff0c\u6162\u6162\u63d0\u8d77\u96d9\u817f\uff0c\u518d\u653e\u4e0b\u300210\u6b21\u70ba1\u7d44\uff0c\u5171\u505a3\u7d44<br \/>\n\u76ee\u7684\uff1a\u935b\u7149\u5927\u817f\u5167\u5074\u53ca\u81c0\u90e8\u808c\u8089<\/p>\n<p>\u6ce8\u610f\uff1a\u624b\u8e2d\u8207\u80a9\u8180\u5782\u76f4\uff0c\u767c\u529b\u6642\u4e0d\u53ef\u7e2e\u8d77\u80a9\u8180\uff1b\u80a9\u80db\u9aa8\u7528\u529b\uff0c\u5f35\u958b\u80a9\u8180\uff0c\u4e0a\u8eab\u4fdd\u6301\u633a\u76f4\u3002\u53ef\u7528\u5495?\u4ee3\u66ff\u5065\u8eab\u7403<\/p>\n<p><strong> 4. \u8179\u90e8\u8a13\u7df4<\/strong><\/p>\n<p>\u5e73\u8eba\uff0c\u5de6\u8173\u5c48\u66f290\u5ea6\uff0c\u53f3\u8173\u8e6c\u76f4\uff1b\u96d9\u8173\u4ea4\u66ff\u5c48\u66f2\u3002\u505a10\u6b21\u70ba1\u7d44\uff0c\u505a3\u7d44<br \/>\n\u76ee\u7684\uff1a\u935b\u7149\u8179\u90e8\u53ca\u4e0b\u80a2\u808c\u8089<\/p>\n<p>\u6ce8\u610f\uff1a\u52d5\u4f5c\u8981\u6e05\u6670\u660e\u5feb\uff0c\u8e6c\u76f4\u7684\u8173\u6108\u8cbc\u8fd1\u5730\u9762\uff0c\u96e3\u5ea6\u6108\u9ad8<\/p>\n<p><strong>5. \u9032\u968e\u7248<\/strong><\/p>\n<p>\u5e73\u8eba\uff0c\u96d9\u8173\u4f38\u76f4\u63d0\u8d77\u96e2\u573090\u5ea6\uff0c\u5de6\u53f3\u8173\u4e92\u76f8\u6253\u4ea4\u53c9\uff0c\u540c\u6642\u6162\u6162\u4e0b\u964d\u81f3\u96e2\u573010\u5398\u7c73\uff0c\u7136\u5f8c\u6162\u6162\u5411\u4e0a\u63d0\u8d77\u81f3\u958b\u59cb\u4f4d\u7f6e\u3002\u70ba1\u6b21\uff0c\u5171\u505a10\u6b21\u3002<\/p>\n<p>&nbsp;<\/p>\n<p>\u793a\u7bc4\uff1a\u8a3b\u518a\u7269\u7406\u6cbb\u7642\u5e2b\u85cd\u82b3<\/p>\n<p><strong>\u76f8\u95dc\u6587\u7ae0:<\/strong><br \/>\n<a title=\"\u3010\u904b\u52d5\u6d88\u9592\u3011\u4f38\u5c55\u9b06\u808c \u6e1b\u808c\u8171\u9ecf\u9023 \u6539\u5584\u300c\u5abd\u5abd\u624b\u300d\" href=\"\/\/www.afterroberto.com\/%e4%bc%b8%e5%b1%95%e9%ac%86%e8%82%8c-%e6%b8%9b%e8%82%8c%e8%85%b1%e9%bb%8f%e9%80%a3\/\">\u3010\u904b\u52d5\u6d88\u9592\u3011\u4f38\u5c55\u9b06\u808c \u6e1b\u808c\u8171\u9ecf\u9023 \u6539\u5584\u300c\u5abd\u5abd\u624b\u300d<\/a><\/h2>\n<p><a title=\"\u767d\u9818\u5750\u59ff\u5dee \u4e0a\u4ea4\u53c9\u73fe\u8eab \u9838\u6897\u818a\u75db \u56b4\u91cd\u81f4\u808c\u8089\u840e\u7e2e\" href=\"\/\/www.afterroberto.com\/%e7%99%bd%e9%a0%98%e5%9d%90%e5%a7%bf%e5%b7%ae-%e4%b8%8a%e4%ba%a4%e5%8f%89%e7%8f%be%e8%ba%ab-%e9%a0%b8%e6%a2%97%e8%86%8a%e7%97%9b-%e5%9a%b4%e9%87%8d%e8%87%b4%e8%82%8c%e8%82%89%e8%90%8e%e7%b8%ae\/\">\u767d\u9818\u5750\u59ff\u5dee \u4e0a\u4ea4\u53c9\u73fe\u8eab \u9838\u6897\u818a\u75db \u56b4\u91cd\u81f4\u808c\u8089\u840e\u7e2e<\/a><\/h2>\n<p><a title=\"\u3010\u904b\u52d5\u6d88\u9592\u3011\u6539\u5584\u5750\u59ff \u9632\u9838\u80cc\u7e43\u7dca\" href=\"\/\/www.afterroberto.com\/%e6%94%b9%e5%96%84%e5%9d%90%e5%a7%bf-%e9%98%b2%e9%a0%b8%e8%83%8c%e7%b9%83%e7%b7%8a\/\">\u3010\u904b\u52d5\u6d88\u9592\u3011\u6539\u5584\u5750\u59ff \u9632\u9838\u80cc\u7e43\u7dca<\/a><\/h2>\n<p><a title=\"\u3010\u904b\u52d5\u6d88\u9592\u3011\u59ff\u6cbb\u901a\u9451\uff1a\u8170\u690e\u935b\u7149\u4e09\u90e8\u66f2\" href=\"\/\/www.afterroberto.com\/%e5%a7%bf%e6%b2%bb%e9%80%9a%e9%91%91%ef%bc%9a%e8%85%b0%e6%a4%8e%e9%8d%9b%e7%85%89%e4%b8%89%e9%83%a8%e6%9b%b2\/\">\u3010\u904b\u52d5\u6d88\u9592\u3011\u59ff\u6cbb\u901a\u9451\uff1a\u8170\u690e\u935b\u7149\u4e09\u90e8\u66f2<\/a><\/h2>\n<p><a title=\"\u3010\u65cb\u8f49\u808c\u30115\u500b\u7c21\u55ae\u904b\u52d5\u5f37\u5316\u65cb\u8f49\u808c \u907f\u514d\u80a9\u818a\u53d7\u50b7\" href=\"\/\/www.afterroberto.com\/20190506-5-rotator-cuff-exercises\/\">\u3010\u65cb\u8f49\u808c\u30115\u500b\u7c21\u55ae\u904b\u52d5\u5f37\u5316\u65cb\u8f49\u808c \u907f\u514d\u80a9\u818a\u53d7\u50b7<\/a><\/h2>\n<p>&nbsp;<\/p>\n<p><inline>https:\/\/video3.mingpao.com\/201906\/HET20190617_01.mp4;<\/inline><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; \u3010\u660e\u5831\u5c08\u8a0a\u3011 \u5e36\u6c27\u548c\u8ca0\u91cd\u904b\u52d5\u4ea4\u66ff\u9032\u884c \u63d0\u5347\u65b0\u9673\u4ee3\u8b1d\u7387 \u52a0\u5f37\u7dda\u689d\u7f8e \u5e36\u6c27\u904b\u52d5\u793a\u7bc4 \u8df3\u7e69 \u53ef\u96d9\u8173\u8df3\u6216\u55ae\u8173\u8f2a\u6d41\u8df3\u3002\u5982\u7a7a\u9593\u6709\u9650\uff0c\u53ef\u4ee5\u4e0d\u7528\u7e69\u5b50\uff0c\u96d9\u624b\u6a21\u64ec\u8df3\u7e69\u52d5\u4f5c\u3002\u5148\u8df31\u5206\u9418\uff0c\u8f49\u505a\u8ca0\u91cd\u904b\u52d5\uff0c\u4ea4\u66ff\u9032\u884c\uff0c\u6301\u7e8c10\u5206\u9418 \u76ee\u7684\uff1a\u935b\u7149\u5c0f\u817f\u53ca\u4e0b\u8179\u808c \u6ce8\u610f\uff1a \u5728\u745c\u4f3d\u588a\u4e0a\u9032\u884c \u96d9\u624b\u63e1\u7e69\u8f03\u6613\u63a7\u5236\u7bc0\u594f\u53ca\u5354\u8abf\u8eab\u9ad4 \u6a21\u64ec\u8df3\u7e69\u4e0d\u6703\u6e1b\u4f4e\u904b\u52d5\u5f37\u5ea6 &nbsp; \u8ca0\u91cd\u904b\u52d5\u793a\u7bc4 1. \u6df1\u8e72 \u7ad9\u7acb\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u8173\u5c16\u5411\u524d\uff1b\u5f48\u529b\u5e36\u5957\u5728\u624b\u8155\u4e0a\uff0c\u96d9\u624b\u5f35\u958b\u8207\u80a9\u540c\u5bec\uff1b\u8eab\u9ad4\u7de9\u6162\u5730\u8e72\u4e0b\uff0c\u4e4b\u5f8c\u6162\u6162\u7ad9\u8d77\u300210\u6b21\u70ba1\u7d44\uff0c\u505a3\u7d44 \u76ee\u7684\uff1a\u935b\u7149\u4e0b\u80a2\u53ca\u8179\u80cc\u808c\u8089 \u6ce8\u610f\uff1a\u8e72\u4e0b\u6642\uff0c\u819d\u84cb\u4e0d\u80fd\u8d85\u904e\u8173\u5c16\uff0c\u8170\u80cc\u4fdd\u6301\u633a\u76f4\uff0c\u773c\u671b\u524d\u65b9\u3002\u5f48\u529b\u5e36\u5957\u5728\u624b\u8155\uff0c\u6709\u52a9\u5f35\u958b\u80a9\u8180\uff0c\u4ee4\u8eab\u9ad4\u633a\u76f4 2. \u8179\u80cc\u8a13\u7df4 \u96d9\u624b\u53ca\u96d9\u819d\u652f\u6490\u8eab\u9ad4\uff1b\u53f3\u624b\u53ca\u5de6\u8173\u63d0\u8d77\uff0c\u76e1\u91cf\u4f38\u76f4\uff0c\u518d\u8fd4\u56de\u8179\u90e8\u3002\u91cd\u890710\u6b21\uff0c\u63db\u908a\u518d\u505a10\u6b21\u70ba1\u7d44\uff0c\u5171\u505a3\u7d44 \u76ee\u7684\uff1a\u935b\u7149\u4e0b\u80cc\u53ca\u8179\u808c \u6ce8\u610f\uff1a\u63d0\u8d77\u6642\uff0c\u80a9\u8180\u3001\u624b\u8155\u3001\u81c0\u90e8\u3001\u819d\u84cb\u8207\u982d\u90e8\u4fdd\u6301\u540c\u4e00\u6c34\u5e73\uff0c\u773c\u671b\u5730 3. \u81c0\u90e8\u8a13\u7df4 \u5074\u8eba\uff0c\u53f3\u624b\u524d\u81c2\u652f\u6490\u8eab\u9ad4\uff0c\u5de6\u624b\u653e\u5728\u8eab\u524d\uff0c\u5354\u52a9\u5e73\u8861\u3002\u628a\u5c0f\u578b\u5065\u8eab\u7403\u653e\u5728\u96d9\u817f\u4e4b\u9593\uff0c\u6162\u6162\u63d0\u8d77\u96d9\u817f\uff0c\u518d\u653e\u4e0b\u300210\u6b21\u70ba1\u7d44\uff0c\u5171\u505a3\u7d44 \u76ee\u7684\uff1a\u935b\u7149\u5927\u817f\u5167\u5074\u53ca\u81c0\u90e8\u808c\u8089 \u6ce8\u610f\uff1a\u624b\u8e2d\u8207\u80a9\u8180\u5782\u76f4\uff0c\u767c\u529b\u6642\u4e0d\u53ef\u7e2e\u8d77\u80a9\u8180\uff1b\u80a9\u80db\u9aa8\u7528\u529b\uff0c\u5f35\u958b\u80a9\u8180\uff0c\u4e0a\u8eab\u4fdd\u6301\u633a\u76f4\u3002\u53ef\u7528\u5495?\u4ee3\u66ff\u5065\u8eab\u7403 4. 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