{"id":24204,"date":"2020-02-14T18:17:26","date_gmt":"2020-02-14T10:17:26","guid":{"rendered":"\/\/www.afterroberto.com\/?p=24204"},"modified":"2020-02-28T18:09:23","modified_gmt":"2020-02-28T10:09:23","slug":"%e9%81%8b%e5%8b%95%e7%a7%91%e5%ad%b8-barry-sir%e4%b8%80%e6%a2%b3%e5%8c%96-%e5%85%a9%e5%92%95%f0%a0%b1%b8-%e4%b8%89%e6%8b%9b%e5%85%ab%e5%bc%8f-%e5%8d%81%e5%88%86%e9%90%98-%e5%85%a8","status":"publish","type":"post","link":"\/\/www.afterroberto.com\/%e9%81%8b%e5%8b%95%e7%a7%91%e5%ad%b8-barry-sir%e4%b8%80%e6%a2%b3%e5%8c%96-%e5%85%a9%e5%92%95%f0%a0%b1%b8-%e4%b8%89%e6%8b%9b%e5%85%ab%e5%bc%8f-%e5%8d%81%e5%88%86%e9%90%98-%e5%85%a8\/","title":{"rendered":"\u3010\u904b\u52d5\u79d1\u5b78 Barry Sir\u3011\u4e00\u68b3\u5316 \u5169\u5495\ud843\udc78  \u4e09\u62db\u516b\u5f0f \u5341\u5206\u9418 \u5168\u8eab\u52d5\u8d77\u4f86!"},"content":{"rendered":"<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe title=\"\u5728\u5bb6\u5065\u8eab \u4e00\u68b3\u5316 \u5169\u5495\ud843\udc78 10\u5206\u9418\u5167\u6709\u6c27\u6d88\u8102\u5f37\u808c\u904b\u52d5\u8a13\u7df4! \u53bb\u5514\u5230\u5065\u8eab\u623f\u90fd\u8981 \u904b\u52d5\u6297\u75ab\u2502\u300a\u904b\u52d5\u79d1\u5b78Barry Sir\u300b\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/QOcqSPz-zVU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p>\u4f60\u4fc2\u54aaHome Office?\u300d<\/p>\n<p>\u300c \u4fc2!\u300d \u300c\u4f60\u6709\u5187\u505a\u529f\u8ab2?\u7db2\u4e0a\u5b78\u7fd2?\u300d \u300c\u6709!\u300d<\/p>\n<p>\u300c\u4f60\u6709\u5187\u7172\u5287\u89e3\u60b6?\u300d \u300c\u6897\u6709!\u5462\u5462\u5462&#8230;\u5957\u97d3\u5287\u597d\u6b63&#8230;&#8230;\u300d<\/p>\n<p>\u300c\u4f60\u6709\u5187\u505a\u904b\u52d5?\u6709\u5187\u505aGym?\u300d \u300c\u5413\uff0c\u5c4b\u4f01\u9ede\u505a\u5440?!\u300d<\/p>\n<p>\u300c\u908a\u500b\u8a71\u5514\u505a\u5f97!Barry Sir&#8230;&#8230;\u300d Barry Sir:\u300c\u6897\u4fc2\u5f97\u5566!\u8ddf\u6211\u569f!\u300d<\/p>\n<p>\u975e\u5fc5\u8981\u7684\u8a71\uff0c\u7559\u5728\u5bb6\u4e2d\u5df2\u6210\u70ba\u4eca\u5929\u6297\u75ab\u7684\u5171\u8b58\u3002<\/p>\n<p>\u5bb6\u5c45\u8fa6\u516c\u3001\u5b78\u7fd2\u3001\u9632\u75ab\u3001\u5a1b\u6a02&#8230;&#8230;\u76f8\u4fe1\u5927\u5bb6\u90fd\u8033\u719f \u80fd\u8a73\uff0c\u4f46\u6216\u8a31\u6703\u5ffd\u7565\u4e86\u5bb6\u5c45\u904b\u52d5!\u5176\u5be6\uff0c\u5065\u5eb7\u7684\u8eab \u9ad4\uff0c\u662f\u6211\u5011\u62b5\u6297\u75c5\u6bd2\u7684\u6700\u4f73\u9632\u8b77!<\/p>\n<p>\u5c08\u696d\u7684Barry Sir\u544a\u8a34\u6211\u5011\uff0c\u4e00\u5f35\u68b3\u5316\u3001\u5169\u500b\u5495\ud843\udc78\u3001\u4e09\u5957\u52d5\u4f5c\uff0c\u52a0\u4e0a\u9069\u7576\u7684\u7d44\u5408\uff0c\u5728\u5bb6\u4e2d\u4fbf\u53ef\u4ee5\u9032\u884c\u9069\u91cf \u4ee5\u81f3\u4e2d\u5f37\u5ea6\u7684\u5065\u8eab\u904b\u52d5\uff0c\u9054\u5230\u5f37\u5065\u5fc3\u80ba\u3001\u6d88\u8102\u3001\u6536\u7dca\u808c\u8089\u7b49\u76ee\u6a19\u3002\u773e\u6240\u5468\u77e5\uff0c\u904b\u52d5\u4e0d\u4f46\u4fc3\u9032\u8eab\u9ad4\u5065 \u5eb7\u3001\u63d0\u5347\u500b\u4eba\u514d\u75ab\u529b\uff0c\u751a\u6216\u6709\u52a9\u5fc3\u7406\u5065\u5eb7\uff0c\u6709\u6548\u9810\u9632\u75be\u75c5\u3002<\/p>\n<p>\u4eca\u6642\u4eca\u65e5\uff0c\u5927\u5bb6\u7559\u5728\u5bb6\u4e2d\u7684\u6642\u9593\u6703\u66f4\u9577\uff0c\u66f4\u52a0\u9700\u8981\u904b\u52d5\uff0c\u5207\u5fcc\u53ea\u7aa9\u5728\u68b3\u5316\u4e0a\u300c\u7172\u5287\u300d!<\/p>\n<h2>\u9748\u6d3b\u7d44\u5408\u4e0d\u540c\u62db\u5f0f \u4f60\u90fd\u53ef\u4ee5!<\/h2>\n<p>Barry Sir\u70ba\u5927\u5bb6\u6240\u8a2d\u8a08\u7684\u4e09\u5957\u52d5\u4f5c\uff0c\u5df2\u8003\u616e\u548c\u9867\u53ca\u4e86 \u5927\u5bb6\u5168\u8eab\u7684\u935b\u934a\uff0c\u66f4\u53ef\u8996\u4e4e\u81ea\u5df1\u7684\u9700\u8981\uff0c\u500b\u4eba\u7684\u9ad4 \u529b\u548c\u80fd\u529b\uff0c\u4ee5\u81f3\u5b8c\u6210\u6642\u9593\uff0c\u4f86\u500b\u9748\u6d3b\u914d\u642d\uff0c\u4ee5\u53d6\u5f97 \u66f4\u4f73\u6548\u679c\u3002\u4f46\u8981\u7559\u610f\u7684\u662f\uff0c\u5c0f\u5b69\u5b50\u53ca\u8001\u4eba\u5bb6\u5247\u4e0d\u9069<br \/>\n\u5b9c\u4e86\u3002<\/p>\n<p>\u4e09\u5957\u52d5\u4f5c\u5305\u62ec\u71b1\u8eab\u4e00\u5957\uff0c\u52d5\u4f5c2 \u7d44\u3002\u5b8c\u6210\u71b1\u8eab\u5f8c\uff0c\u53ef\u4ee5\u5148\u4f86\u4e00\u5957\u96c6\u4e2d\u4e0a\u8eab\u8a13\u7df4\u7684\u52d5\u4f5c\uff0c \u67093\u7d44\u3002\u6700\u5f8c\u4e00\u5957\u662f\u4e2d\u5f37\u5ea6\u3001\u96c6\u4e2d\u4e0b\u8eab\u53ca\u5168\u8eab\u808c\u8089\u8a13\u7df4\u7684\u52d5\u4f5c\uff0c\u540c\u6a23\u67093\u7d44\uff0c\u53ef\u4ee5\u7c21\u7a31\u70ba \u300c\u4e09\u62db\u516b\u5f0f\u300d\u3002<\/p>\n<p>\u9996\u5148\u767b\u5834\u7684\uff0c\u662f\u71b1\u8eab!<\/p>\n<h2>\u7b2c\u4e00\u62db\u2500\u2500\u71b1\u8eab<\/h2>\n<h3>\u7b2c\u4e00\u5f0f\uff1a\u62c9\u7b4b\u2500\u2500\u4f38\u5c55\u9ac2\u8170\u808c (Hip Flexor Strech)<\/h3>\n<ol>\n<li>\u8173\u80cc\u653e\u68b3\u5316\uff0c\u6216\u819d\u8dea\u5495\ud843\udc78;<\/li>\n<li>\u62c9\u5f8c\u817f\u7b4b\uff0c\u6bcf\u908a\u817f\u5404\u62c98\u79d2\u3002<\/li>\n<li>\u5169\u908a\u817f\u505a\u59a5\u70ba\u4e00\u7d44\u3002<\/li>\n<\/ol>\n<p><a href=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.1warmup.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-24205\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.1warmup.jpg\" alt=\"\" width=\"1600\" height=\"900\" title=\"\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.1warmup.jpg 1600w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.1warmup-300x169.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.1warmup-1024x576.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.1warmup-150x84.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.1warmup-768x432.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.1warmup-1536x864.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><\/p>\n<p>\u52d5\u4f5c\u4e3b\u8981\u662f\u4f38\u5c55\u9ac2\u8170\u808c(Hip Flexor Strech)\uff0c\u56e0\u9ac2\u8170\u808c\u592a\u7dca\uff0c \u6703\u5c0e\u81f4\u91cd\u5fc3\u5411\u524d\uff0c\u5f15\u8d77\u819d\u75db\u6216\u5176\u4ed6\u554f\u984c\u3002\u52d5\u4f5c\u9032\u884c\u4e2d\u8981\u300c\u7a69\u5b9a\u300d\u76e4\u9aa8\uff0c\u4e0d\u8981\u5411\u5f8c\uff0c\u5207\u5fcc\u62d7\u8170;\u5176\u9593\u6703\u611f\u89ba\u5230\u9ac2\u8170\u808c\u3001\u5927 \u813e\u3001\u751a\u81f3\u8179\u76f4\u808c\u6709\u5c11\u8a31\u62c9\u626f\u3002\u9019\u662f\u904b\u52d5\u524d\u7684\u6700\u4f73\u653e\u9b06\u52d5\u4f5c\u3002<\/p>\n<h3><\/h3>\n<h3>\u7b2c\u4e8c\u5f0f\uff1a\u722c\u87f2\u4ed4(Walkout Exercise)\u2500\u2500 \u8a13\u7df4\u624b\u773c\u5354\u8abf<\/h3>\n<ol>\n<li>\u5148\u7ad9\u76f4\uff0c\u5c48\u819d\u8e72\u4e0b\u3002<\/li>\n<li>\u722c\u81f3\u5e73\u677f\u59ff\u52e2\uff0c\u518d\u5411\u5f8c\u722c\u56de\u5230\u9810\u5099\u59ff\u52e2\u3002<\/li>\n<li>\u91cd\u8986\u4e09\u6b21\u70ba\u4e00\u7d44\u3002<\/li>\n<\/ol>\n<p><a href=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.2warmup.jpg\"><img decoding=\"async\" class=\"alignnone size-full wp-image-24206\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.2warmup.jpg\" alt=\"\" width=\"1600\" height=\"900\" title=\"\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.2warmup.jpg 1600w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.2warmup-300x169.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.2warmup-1024x576.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.2warmup-150x84.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.2warmup-768x432.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/1.2warmup-1536x864.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><\/p>\n<p>\u9019\u7d44\u5c6c\u65bc\u52d5\u614b\u71b1\u8eab\u52d5\u4f5c\uff0c\u76ee\u7684\u7df4\u7fd2\u624b\u773c\u5354\u8abf\uff0c\u4e26\u5229\u7528\u5730\u5fc3\u5438 \u529b\u5f62\u6210\u963b\u529b\uff0c\u5c6c\u8f15\u5fae\u5168\u8eab\u963b\u529b\u8a13\u7df4\uff0c\u80fd\u6709\u6548\u5feb\u901f\u63d0\u5347\u5fc3\u8df3\uff0c \u4e26\u70ba\u7a0d\u9ad8\u5f37\u5ea6\u7684\u904b\u52d5\u505a\u597d\u6e96\u5099\u3002<\/p>\n<h3>Barry Sir\u8a71\u4f60\u77e5\uff1a<\/h3>\n<ol>\n<li>\u62c9\u7b4b\u6642\u5207\u5fcc\u62d7\u8170<\/li>\n<li>\u5982\u679c\u8173\u80cc\u653e\u68b3\u5316\u6709 \u96e3\u5ea6\uff0c\u53ef\u4ee5\u9078\u64c7\u819d \u8dea\u5495\ud843\udc78\u3002<\/li>\n<li>\u4e0d\u59a8\u591a\u505a<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2>\u7b2c\u4e8c\u62db\u2500\u2500\u935b\u934a\u4e0a\u534a\u8eab<\/h2>\n<h3>\u7b2c\u4e09\u5f0f\uff1a\u68b3\u5316\u638c\u4e0a\u58d3 (Push Up)\u2500\u2500 \u935b\u934a\u4e0a\u80f8\u808c<\/h3>\n<ol>\n<li>\u96d9\u624b\u96d9\u8173\u6253\u958b\uff0c\u96d9\u8173\u653e\u5728\u6c99\u767c\u4e0a\uff0c\u5169\u624b\u638c\u5206 \u958b\u8207\u80a9\u8180\u7b49\u8ddd\uff0c\u96d9\u8173\u8ddd\u96e2\u8207\u76e4\u9aa8\u76f8\u82e5\uff0c\u4ee5\u652f \u6490\u8eab\u9ad4\u3002<\/li>\n<li>\u4e4b\u5f8c\u5c48\u66f2\u53ca\u4f38\u76f4\u624b\u81c2\u505a\u4e0a\u4e0b\u58d3\u52d5\u4f5c\uff0c\u8a18\u5f97\u63a8\u6642\u547c\u6c23\uff0c\u843d\u6642\u5438\u6c23\u3002\u6709\u8db3\u5920\u9ad4\u529b\u7684\u7537\u58eb\u53ef\u5c07 \u8173\u653e\u4e0a\u68b3\u5316;\u4ea6\u53ef\u5982\u5716\u5de6\u793a\u7bc4\u8005\u822c\u4ee5\u8173\u6490 \u5730\u3001\u819d\u588a\u5495\ud843\udc78\u4f86\u9032\u884c\u3002<\/li>\n<li>\u4f86\u56de\u4e0a\u4e0b\u70ba\u4e00\u6b21\uff0c\u4e94\u6b21\u70ba\u4e00\u7d44\u3002<\/li>\n<\/ol>\n<p><a href=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.1-push-up.jpg\"><img decoding=\"async\" class=\"alignnone size-full wp-image-24207\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.1-push-up.jpg\" alt=\"\" width=\"1600\" height=\"900\" title=\"\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.1-push-up.jpg 1600w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.1-push-up-300x169.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.1-push-up-1024x576.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.1-push-up-150x84.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.1-push-up-768x432.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.1-push-up-1536x864.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>\u9019\u500b\u52d5\u4f5c\u4e3b\u8981\u935b\u934a\u4e0a\u80f8\u808c(Pex Minor)\uff0c\u7565\u65bd\u58d3\u529b \u65bc\u4e09\u89d2\u808c\u53ca\u4e0a\u80f8\u808c\u3002\u63a1\u7528\u96d9\u8173\u653e\u5728\u6c99\u767c\u4e0a\uff0c\u53ef\u7565 \u65bd\u58d3\u529b\u65bc\u4e0a\u8eab\uff0c\u505a\u52d5\u4f5c\u6642\u9396\u7dca\u8179\u808c\u53ca\u80a9\u9240\u9aa8\uff0c\u9ad4 \u529b\u4e0d\u5920\u7684\u8a71\uff0c\u53ef\u505a\u819d\u4e0a\u58d3\u6216\u666e\u901a\u638c\u4e0a\u58d3\u3002<\/p>\n<p>&nbsp;<\/p>\n<h3>\u7b2c\u56db\u5f0f\uff1a\u677f\u51f3\u6490\u9ad4\u2500\u2500 \u935b\u934a\u4e09\u982d\u808c (Triceps Dips)<\/h3>\n<ol>\n<li>\u96d9\u624b\u624b\u81c2\u5c48\u66f2\u6490\u68b3\u5316\u908a\uff0c\u81c0\u90e8\u8cbc\u8fd1\u68b3\u5316\uff0c\u5169\u817f\u4f38\u76f4\u3002<\/li>\n<li>\u4e4b\u5f8c\u5c48\u66f2\u53ca\u4f38\u76f4\u624b\u81c2\u505a\u4e0a\u4e0b\u58d3\u52d5\u4f5c\uff0c\u4e0b\u58d3\u6642\u8981\u8cbc\u8fd1\u5730\u9762\uff0c\u4e0a\u5347\u6642\u547c\u6c23\u7528\u529b\uff0c\u4e0b\u964d\u6642 \u6162\u6162\u5438\u6c23\uff0c\u4f86\u56de\u4e0a\u4e0b\u70ba\u4e00\u6b21\u3002<\/li>\n<li>\u4e94\u6b21\u70ba\u4e00\u7d44\u3002<\/li>\n<\/ol>\n<p><a href=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.2triceps-dips.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24208\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.2triceps-dips.jpg\" alt=\"\" width=\"1600\" height=\"900\" title=\"\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.2triceps-dips.jpg 1600w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.2triceps-dips-300x169.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.2triceps-dips-1024x576.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.2triceps-dips-150x84.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.2triceps-dips-768x432.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.2triceps-dips-1536x864.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><\/p>\n<p>\u7576\u81c0\u90e8\u4e0b\u58d3\u5230\u6700\u4f4e\u6642\uff0c\u80f8\u5927\u808c\u53ca\u4e09\u89d2\u808c\u53ef\u80fd\u6703 \u611f\u5230\u62c9\u626f\u3002\u9019\u500b\u52d5\u4f5c\u52d9\u9808\u6ce8\u610f\u907f\u514d\u58d3\u5f97\u592a\u4f4e\uff0c \u4ee4\u300c\u7403\u7aa9\u95dc\u7bc0\u300d (Box and Socket Joint)\u53d7 \u50b7\u3002<\/p>\n<h3><\/h3>\n<h3>\u7b2c\u4e94\u5f0f\uff1a\u5927\u9d6c\u62cd\u7ffc(Cushion Fly) \u2500\u2500 \u935b\u934a\u5f8c\u4e09\u89d2\u808c<\/h3>\n<ol>\n<li>\u7ad9\u76f4\uff0c\u5169\u624b\u5404\u62b1\u4e00\u500b\u5495\ud843\udc78\uff0c\u96d9\u8173\u5206\u958b\u81f3\u76e4\u9aa8 \u95ca\u5ea6\uff0c\u5f4e\u8170\u5411\u524d;<\/li>\n<li>\u5169\u624b\u6349\u7dca\u5495\ud843\udc78\u4e26\u958b\u80a9\u6536\u80a9\uff0c\u52d5\u4f5c\u6709\u5982\u62cd\u7ffc\uff0c\u624b\u81c2\u958b\u5408\u70ba\u4e00\u6b21\u3002\u6ce8\u610f\u5f35\u958b\u96d9\u624b\u6642\u547c\u6c23\uff0c\u653e\u4e0b\u6642\u5438\u6c23;\u9032\u884c\u4e2d\u8a18\u5f97\u9396\u7dca\u8179\u808c\u53ca\u80a9\u80db\u9aa8\uff0c \u62c9\u958b\u6642\u61c9\u7dad\u6301\u59ff\u52e2\u7d043\u79d2\u624d\u653e\u4e0b\u3002<\/li>\n<li>\u5341\u6b21\u70ba\u4e00\u7d44\u3002<\/li>\n<\/ol>\n<p><a href=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.3cushionfly.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24209\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.3cushionfly.jpg\" alt=\"\" width=\"1600\" height=\"900\" title=\"\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.3cushionfly.jpg 1600w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.3cushionfly-300x169.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.3cushionfly-1024x576.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.3cushionfly-150x84.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.3cushionfly-768x432.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/2.3cushionfly-1536x864.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><\/p>\n<p>\u9019\u500b\u5f8c\u818a\u62c9\u958b\u52d5\u4f5c\uff0c\u4e3b\u8981\u662f\u935b\u934a\u5f8c\u4e09\u89d2\u808c\u53ca\u5f8c\u808c\u7d44\u7fa4\uff0c\u53ef\u6539\u5584\u99dd\u80cc\u53ca\u4f7f\u808c\u8089\u5f97\u5230\u5e73\u8861\u3002<\/p>\n<h3>Barry Sir\u8a71\u4f60\u77e5\uff1a<\/h3>\n<ol>\n<li>\u505a\u7b2c\u4e09\u548c\u7b2c\u56db\u5f0f\u52d5\u4f5c\u6642\uff0c\u5fc5\u9808\u7559\u610f\u547c\u5438\u914d\u5408\u3002<\/li>\n<li>\u5982\u611f\u5230\u75b2\u5026\uff0c\u61c9\u7a0d\u70ba\u4f11\u606f\u6216\u6e1b\u4f4e\u6bcf\u7d44\u7684\u6b21\u6578\u3002<\/li>\n<li>\u53ef\u6309\u7167\u500b\u4eba\u60c5\u6cc1\u8abf\u6821\u6bcf\u7d44\u52d5\u4f5c\u7684\u6b21\u6578\u548c\u5f37\u5ea6\u3002<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2>\u7b2c\u4e09\u62db\u2500\u2500\u935b\u934a\u4e0b\u534a\u8eab\u53ca\u5168\u8eab<\/h2>\n<h3>\u7b2c\u516d\u5f0f\uff1a\u6df1\u8e72 (Squat)\u2500\u2500 \u935b\u934a\u591a\u7d44\u808c\u7fa4<\/h3>\n<ol>\n<li>\u4f01\u76f4\u96d9\u8173\u5206\u958b\u81f3\u76e4\u9aa8\u95ca\u5ea6\uff0c\u5c48\u66f2\u819d\u84cb\u534a\u8e72;<\/li>\n<li>\u96d9\u624b\u6349\u7dca\u5495\ud843\udc78\uff0c\u76f4\u624b\u63a8\u5411\uff0c\u534a\u8e72\u81f3\u7ad9\u76f4\u70ba\u4e00\u6b21\u3002\u819d\u982d\u4f4d\u7f6e\u4e0d\u53ef\u8d85\u904e\u8173\u8dbe\u5c16\uff0c\u8173\u638c\u6293\u5be6\u5730\u4e0b\uff0c\u4ee5\u8173\u8e2d\u767c\u529b\uff0c\u81c0\u90e8\u767c\u529b\u6642\u8a18\u5f97\u547c\u6c23\u3002<\/li>\n<li>\u4e94\u6b21\u70ba\u4e00\u7d44\u3002<\/li>\n<\/ol>\n<p><a href=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.1squat.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24210\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.1squat.jpg\" alt=\"\" width=\"1600\" height=\"900\" title=\"\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.1squat.jpg 1600w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.1squat-300x169.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.1squat-1024x576.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.1squat-150x84.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.1squat-768x432.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.1squat-1536x864.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><\/p>\n<p>\u9019\u500b\u52d5\u4f5c\u6709\u52a9\u8179\u76f4\u808c\u53ca\u6838\u5fc3\u808c\u7fa4\u7684\u935b\u934a\uff0c\u4e26\u53ef\u6d88\u8017\u8f03\u591a\u71b1\u91cf\uff0c\u4f46\u819d\u982d\u6709\u75db\u695a\u7684\u4eba\u58eb\u5247\u4e0d\u61c9\u505a<\/p>\n<h3><\/h3>\n<h3>\u7b2c\u4e03\u5f0f\uff1a\u6ce2\u6bd4\u8df3+\u63a8\u818a (Burpee + Pillow Shoulder Press)\u2500\u2500\u5168\u8eab\u935b\u934a<\/h3>\n<ol>\n<li>\u5495\ud843\udc78\u653e\u5730\u4e0b\uff0c\u65bc\u5169\u624b\u4e2d\u9593\u4f4d\u7f6e\uff0c\u9810\u5099\u52d5\u4f5c\u5982\u638c\u4e0a \u58d3;<\/li>\n<li>\u5c48\u66f2\u96d9\u819d\u5411\u524d\uff0c\u5f8c\u8e6c\u817f\uff0c\u7136\u5f8c\u96d9\u624b\u62ff\u8d77\u5730\u4e0a\u5495 \ud843\udc78\u8df3\u8d77\uff0c\u96d9\u624b\u5411\u982d\u9802\u65b9\u5411\u63a8\u3002<\/li>\n<li>\u6bcf\u8df3\u8d77\u4e26\u63a8\u818a\u70ba\u4e00\u6b21\uff0c\u5207\u52ff\u9589\u6c23\uff0c\u8981\u6df1\u547c\u5438\u3002\u4e94\u6b21\u70ba\u4e00\u7d44\u3002<\/li>\n<\/ol>\n<p><a href=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.2burpeepillow.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24211\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.2burpeepillow.jpg\" alt=\"\" width=\"1600\" height=\"900\" title=\"\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.2burpeepillow.jpg 1600w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.2burpeepillow-300x169.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.2burpeepillow-1024x576.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.2burpeepillow-150x84.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.2burpeepillow-768x432.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.2burpeepillow-1536x864.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><\/p>\n<p>\u505a\u9019\u7d44\u52d5\u4f5c\u6642\uff0c\u547c\u5438\u6c92\u6709\u7279\u5225\u9700\u8981\u6ce8\u610f\u7684\u5730\u65b9\u3002 \u4f46\u82e5\u611f\u5230\u819d\u982d\u75db\u53ef\u6539\u70ba\u9010\u96bb\u9010\u96bb\u8173\u8e0f\u4e0a\u524d\u3002<\/p>\n<h3><\/h3>\n<h3>\u7b2c\u516b\u5f0f\uff1a\u63d0\u81c0(Hip Raise)\u2500\u2500 \u5f37\u5316\u81c0\u90e8\u808c\u8089<\/h3>\n<ol>\n<li>\u96d9\u624b\u6276\u7740\u68b3\u5316\u624b\u67c4\u4f4d\uff0c\u96d9\u8173\u4e26\u6392\u7ad9\u597d;<\/li>\n<li>\u55ae\u8173\u66f2\u819d\u5411\u5f8c\u8e6c\u817f\uff0c\u653e\u4e0b\u817f\u6642\u5019\u547c\u6c23\uff0c\u843d\u6642\u5438\u6c23\uff0c\u6bcf\u908a\u817f\u8e6c\u5341\u6b21\u7136\u5f8c\u63db\u8173\u3002<\/li>\n<li>\u4ee5\u4e8c\u5341\u6b21\u70ba\u4e00\u7d44\u3002<\/li>\n<\/ol>\n<p><a href=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.3hipraise.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-24212\" src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.3hipraise.jpg\" alt=\"\" width=\"1600\" height=\"900\" title=\"\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.3hipraise.jpg 1600w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.3hipraise-300x169.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.3hipraise-1024x576.jpg 1024w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.3hipraise-150x84.jpg 150w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.3hipraise-768x432.jpg 768w, \/\/www.afterroberto.com\/wp-content\/uploads\/2020\/02\/3.3hipraise-1536x864.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/a><\/p>\n<p>\u9019\u500b\u52d5\u4f5c\u80fd\u5f37\u5316\u81c0\u90e8\u808c\u8089\uff0c\u6709\u52a9\u95dc\u7bc0\u5065\u5eb7\u53ca \u7dad\u6301\u6d3b\u52d5\u80fd\u529b\uff0c\u6539\u5584\u59ff\u52e2\u53ca\u63d0\u4f9b\u907f\u9707\u80fd\u529b\u3002<\/p>\n<h3>Barry Sir\u8a71\u4f60\u77e5\uff1a<\/h3>\n<ol>\n<li>\u505a\u7b2c\u516d\u5f0f\u53ca\u7b2c\u516b\u5f0f\u6642\u7559\u610f\u547c\u5438\uff0c\u82e5\u9032\u884c\u8df3\u8e8d\u52d5\u4f5c\u6642\u611f\u819d\u75db\uff0c\u61c9\u7acb\u5373\u505c\u6b62\u3002<\/li>\n<li>\u5b8c\u6210\u71b1\u8eab\u53ca\u5169\u5957\u904b\u52d5\u5f8c\uff0c\u5982\u611f\u75e0\u75db\uff0c\u61c9\u505a\u4f38\u5c55\u904b\u52d5\uff0c\u7de9\u548c\u808c\u8089\u53ca\u547c\u5438\u3002<\/li>\n<li>\u5982\u611f\u75b2\u5026\uff0c\u53ef\u7a0d\u70ba\u4f11\u606f\u6216\u6e1b\u4f4e\u6bcf\u7d44\u7684\u6b21 \u6578\uff0c\u9069\u61c9\u5f8c\u518d\u8abf\u6574\u3002<\/li>\n<li>\u4e00\u661f\u671f\u4e0d\u5efa\u8b70\u505a\u591a\u904e5\u6b21\uff0c\u53ef\u9694\u65e5\u505a\uff0c \u4e00\u661f\u671f2-3\u6b21\u6700\u7406\u60f3\u3002<\/li>\n<\/ol>\n<hr \/>\n<p>Presented by: <a href=\"https:\/\/wawcreation.hk\/\" target=\"_blank\" rel=\"noopener\">WAW Creation<\/a><\/p>\n<p>\u5834\u5730\u9cf4\u8b1d\uff1aSouth China Athletic Association\u5357\u83ef\u9ad4\u80b2\u6703\u5065\u9ad4\u4e2d\u5fc3<\/p>\n<h2>Barry Sir<\/h2>\n<p>https:\/\/www.instagram.com\/p\/B8GWUYwB2lF\/<\/p>\n<p>\u4e2d\u6587\u540d\u300c\u7d00\u69ae\u8ce2\u300d\uff0c\u300cBarry Sir\u300d\u662f\u66b1\u7a31\uff0c\u53c8\u7a31\u300c\u7d00Sir\u300d\u3002<br \/>\n\u4f5c\u70ba\u904b\u52d5\u79d1\u5b78\u5c08\u5bb6\uff0c\u4ed6\u71b1\u8877\u947d\u7814\u5065\u5eb7 \u751f\u6d3b\u79d1\u5b78\uff0c\u559c\u6b61\u300c\u7747\u66f8\u300d\uff0c\u6700\u8a0e\u53ad\u4eba \u4e91\u4ea6\u4e91\u3002<br \/>\n\u5c0d\u65bc\u8207\u5065\u5eb7\u548c\u904b\u52d5\u7684\u7a2e\u7a2e\u4e8b\u5b9c\uff0c\u8af8\u5982 \u9ad4\u9069\u80fd\u3001\u5065\u9ad4\u3001\u904b\u52d5\u7684\u6548\u76ca\u53ca\u904b\u52d5\u54e1\u7684\u52de\u640d\u3001\u696d\u754c\u7684\u8a8d\u8b49\u548c\u724c\u7167\u3001\u4ee5\u81f3\u76f8\u95dc\u7522\u54c1\u7b49\u7b49\uff0c\u90fd\u529b\u6c42\u771f\u76f8\uff0c\u4e26\u671f\u671b\u900f \u904e\u4e0d\u540c\u7684\u65b9\u5f0f\u6559\u80b2\u5927\u773e\u548c\u62c6\u89e3\u574a\u9593\u7684\u8b2c\u8aa4\u3002<\/p>\n<p>\u500b\u4eba\u4f7f\u547d\u4fbf\u662f\u8981\u6559\u66c9\u5927\u5bb6\u5982\u4f55 \u300c\u6d3b\u5f97\u5065\u5eb7\u300d!<br \/>\n\u64c1\u6709\u300cPhD educator for Fitness Professional\u300d\u7684Barry Sir<br \/>\n\u76ee\u524d\u8eab\u517c\u591a\u8077\uff0c\u662fASCA\u4e9e\u6d32\u9ad4\u80fd\u5354\u6703Sport Science Officer\u3001\u5357\u83ef\u9ad4\u80b2\u6703\u5065\u9ad4\u4e2d\u5fc3 \u968a\u7e3d\u6559\u7df4\u3001YMCA College of Careers: Sport Management Advisor\u3002<\/p>\n<section class=\"widget_featured_posts\" style=\"margin-top: 50px;\">\n<h3 class=\"widget-title\" style=\"font-size: 23px; color: #188073;\">\u5c08\u984c\u7cfb\u5217\u6587\u7ae0<\/h3>\n<\/section>\n<ul class=\"lcp_catlist\" id=\"lcp_instance_0\"><li><a href=\"\/\/www.afterroberto.com\/%e8%a2%81%e5%9c%8b%e5%8b%87%e7%a0%94%e7%a9%b6%e5%9c%98%e9%9a%8a%ef%bc%9a%e6%96%b0%e5%86%a0%e8%82%ba%e7%82%8e%e6%82%a3%e8%80%85%e6%88%b4%e5%8f%a3%e7%bd%a9%e8%bc%83%e5%81%a5%e5%ba%b7%e8%80%85%e6%88%b4\/\">\u3010\u65b0\u51a0\u80ba\u708e\u3011\u8881\u570b\u52c7\u7814\u7a76\u5718\u968a\uff1a\u65b0\u51a0\u80ba\u708e\u60a3\u8005\u6234\u53e3\u7f69\u8f03\u5065\u5eb7\u8005\u6234\u53e3\u7f69\u6709\u6548<\/a><\/li><li><a href=\"\/\/www.afterroberto.com\/%e6%8a%97%e7%96%ab%e4%bd%a0%e8%a6%81%e7%9f%a5-%e6%a2%a8%e6%9c%a8%e6%a8%b9%e5%86%8d%e7%8f%be%e7%a2%ba%e8%a8%ba%e9%9c%80%e6%8f%90%e9%ab%98%e8%ad%a6%e8%a6%ba-%e5%b0%88%e5%ae%b6%e5%88%86\/\">\u3010\u6297\u75ab\u4f60\u8981\u77e5\u3011\u68a8\u6728\u6a39\u518d\u73fe\u78ba\u8a3a\u9700\u63d0\u9ad8\u8b66\u89ba \u5c08\u5bb6\u5206\u4eab\u9632\u75ab\u8cc7\u8a0a<\/a><\/li><li><a 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