{"id":29744,"date":"2026-04-24T09:23:38","date_gmt":"2026-04-24T01:23:38","guid":{"rendered":"https:\/\/nutrigo.hk\/strength-training-beginner-hk\/"},"modified":"2026-04-24T09:23:38","modified_gmt":"2026-04-24T01:23:38","slug":"strength-training-beginner-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/strength-training-beginner-hk\/","title":{"rendered":"\u529b\u91cf\u8a13\u7df4\u65b0\u624b\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u521d\u5b78\u8005\u9ede\u6a23\u958b\u59cb\u91cd\u91cf\u8a13\u7df4\u3001\u907f\u514d\u53d7\u50b7\u540c\u5feb\u901f\u9032\u6b65\uff1f"},"content":{"rendered":"<p>\u597d\u591a\u9999\u6e2f\u4eba\u60f3\u958b\u59cb\u5065\u8eab\uff0c\u4f46\u9762\u5c0d\u5065\u8eab\u5ba4\u4e00\u5927\u5806\u5668\u68b0\uff0c\u5514\u77e5\u5f9e\u4f55\u5165\u624b\u3002\u529b\u91cf\u8a13\u7df4\uff08\u91cd\u91cf\u8a13\u7df4\uff09\u4fc2\u6539\u5584\u9ad4\u578b\u3001\u589e\u5f37\u9aa8\u9abc\u5065\u5eb7\u3001\u63d0\u5347\u4ee3\u8b1d\u7387\u7684\u6700\u6709\u6548\u65b9\u6cd5\u4e4b\u4e00\uff0c\u4f46\u65b0\u624b\u5165\u9580\u5f80\u5f80\u56e0\u70ba\u65b9\u6cd5\u932f\u8aa4\u800c\u53d7\u50b7\u6216\u653e\u68c4\u3002\u672c\u6587\u70ba\u9999\u6e2f\u521d\u5b78\u8005\u63d0\u4f9b\u4e00\u5957\u5b8c\u6574\u7684\u529b\u91cf\u8a13\u7df4\u5165\u9580\u6307\u5357\u3002<\/p>\n<h2>\u70ba\u4ec0\u9ebc\u9999\u6e2f\u4eba\u61c9\u8a72\u505a\u529b\u91cf\u8a13\u7df4\uff1f<\/h2>\n<p>\u5514\u5c11\u9999\u6e2f\u4eba\u4ee5\u70ba\u5065\u8eab\u5c31\u4fc2\u8dd1\u6b65\u6216\u505a\u6709\u6c27\uff0c\u4f46\u529b\u91cf\u8a13\u7df4\u7684\u597d\u8655\u5176\u5be6\u66f4\u5168\u9762\uff1a<\/p>\n<ul>\n<li><strong>\u589e\u52a0\u808c\u8089\u91cf<\/strong>\uff1a\u63d0\u5347\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u5373\u4f7f\u4f11\u606f\u6642\u90fd\u71c3\u71d2\u66f4\u591a\u71b1\u91cf<\/li>\n<li><strong>\u5f37\u5316\u9aa8\u9abc<\/strong>\uff1a\u9810\u9632\u9aa8\u8cea\u758f\u9b06\uff0c\u5c0d\u9999\u6e2f\u9577\u8005\u5c24\u5176\u91cd\u8981<\/li>\n<li><strong>\u6539\u5584\u9ad4\u578b<\/strong>\uff1a\u5851\u9020\u7dda\u689d\uff0c\u5514\u4fc2\u55ae\u7d14\u6e1b\u8f15\u9ad4\u91cd<\/li>\n<li><strong>\u6e1b\u5c11\u53d7\u50b7\u98a8\u96aa<\/strong>\uff1a\u5f37\u5316\u95dc\u7bc0\u5468\u570d\u808c\u8089\uff0c\u4fdd\u8b77\u819d\u84cb\u3001\u8170\u80cc<\/li>\n<li><strong>\u6539\u5584\u5fc3\u7406\u5065\u5eb7<\/strong>\uff1a\u8a13\u7df4\u5f8c\u5167\u5561\u80bd\u5206\u6ccc\uff0c\u6709\u6548\u6e1b\u58d3<\/li>\n<li><strong>\u63d0\u5347\u65e5\u5e38\u529f\u80fd<\/strong>\uff1a\u642c\u91cd\u7269\u3001\u722c\u6a13\u68af\u90fd\u66f4\u8f15\u9b06<\/li>\n<\/ul>\n<h2>\u65b0\u624b\u5165\u9580\u524d\u7684\u6e96\u5099<\/h2>\n<h3>\u9078\u64c7\u5408\u9069\u7684\u5065\u8eab\u5ba4<\/h3>\n<p>\u9999\u6e2f\u5065\u8eab\u5ba4\u9078\u64c7\u773e\u591a\uff0c\u65b0\u624b\u5efa\u8b70\u8003\u616e\u4ee5\u4e0b\u56e0\u7d20\uff1a<\/p>\n<ul>\n<li><strong>\u5668\u68b0\u9f4a\u5168<\/strong>\uff1a\u78ba\u4fdd\u6709\u57fa\u672c\u81ea\u7531\u91cd\u91cf\u5340\uff08\u555e\u9234\u3001\u69d3\u9234\u3001\u6df1\u8e72\u67b6\uff09<\/li>\n<li><strong>\u4f4d\u7f6e\u65b9\u4fbf<\/strong>\uff1a\u8ddd\u96e2\u5bb6\u6216\u516c\u53f8\u8fd1\uff0c\u65b9\u4fbf\u6301\u7e8c\u8a13\u7df4<\/li>\n<li><strong>\u6709\u6559\u7df4\u6307\u5c0e<\/strong>\uff1a\u521d\u671f\u5efa\u8b70\u8acb1\u20132\u5802\u79c1\u4eba\u6559\u7df4\u8ab2\u5b78\u7fd2\u6b63\u78ba\u59ff\u52e2<\/li>\n<li><strong>\u975e\u7e41\u5fd9\u6642\u6bb5<\/strong>\uff1a\u907f\u958b\u65e9\u4e0a7\u20139\u6642\u3001\u665a\u4e0a6\u20139\u6642\u7684\u9ad8\u5cf0\u671f<\/li>\n<\/ul>\n<h3>\u57fa\u672c\u88dd\u5099<\/h3>\n<ul>\n<li><strong>\u8a13\u7df4\u978b<\/strong>\uff1a\u9078\u64c7\u5e95\u90e8\u8f03\u786c\u7684\u978b\uff08\u5982Converse\u3001\u8209\u91cd\u978b\uff09\uff0c\u5514\u597d\u7a7f\u8dd1\u6b65\u978b\u505a\u6df1\u8e72<\/li>\n<li><strong>\u8a13\u7df4\u624b\u5957<\/strong>\uff1a\u53ef\u9078\uff0c\u4fdd\u8b77\u624b\u638c\u4f46\u6703\u6e1b\u5c11\u63e1\u529b\u611f\u89ba<\/li>\n<li><strong>\u8170\u5e36<\/strong>\uff1a\u521d\u671f\u5514\u9700\u8981\uff0c\u7b49\u91cd\u91cf\u589e\u52a0\u5f8c\u518d\u8003\u616e<\/li>\n<li><strong>\u8a13\u7df4\u65e5\u8a8c<\/strong>\uff1a\u8a18\u9304\u6bcf\u6b21\u8a13\u7df4\u7684\u91cd\u91cf\u548c\u7d44\u6578\uff0c\u8ffd\u8e64\u9032\u6b65<\/li>\n<\/ul>\n<h2>\u65b0\u624b\u5fc5\u5b78\u76845\u500b\u57fa\u672c\u52d5\u4f5c<\/h2>\n<p>\u529b\u91cf\u8a13\u7df4\u6709\u6578\u767e\u500b\u52d5\u4f5c\uff0c\u4f46\u65b0\u624b\u53ea\u9700\u638c\u63e1\u4ee5\u4e0b5\u500b\u8907\u5408\u52d5\u4f5c\uff0c\u5df2\u80fd\u8a13\u7df4\u5168\u8eab\u4e3b\u8981\u808c\u7fa4\uff1a<\/p>\n<h3>1. \u6df1\u8e72\uff08Squat\uff09<\/h3>\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80a1\u56db\u982d\u808c\u3001\u81c0\u5927\u808c\u3001\u817f\u5f8c\u808c\u3001\u6838\u5fc3<\/p>\n<p>\u65b0\u624b\u5efa\u8b70\uff1a\u5148\u7528\u5f92\u624b\u6df1\u8e72\u7df4\u7fd2\u59ff\u52e2\uff0c\u78ba\u4fdd\u819d\u84cb\u5514\u5167\u6263\u3001\u80cc\u90e8\u4fdd\u6301\u4e2d\u7acb\u4f4d\uff0c\u518d\u9010\u6f38\u52a0\u91cd\u3002<\/p>\n<h3>2. \u786c\u8209\uff08Deadlift\uff09<\/h3>\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u817f\u5f8c\u808c\u3001\u81c0\u5927\u808c\u3001\u4e0b\u80cc\u3001\u659c\u65b9\u808c<\/p>\n<p>\u65b0\u624b\u5efa\u8b70\uff1a\u5f9e\u8f15\u91cd\u91cf\u958b\u59cb\uff0c\u5c08\u6ce8\u65bc\u9ad6\u95dc\u7bc0\u9278\u93c8\u52d5\u4f5c\uff0c\u4fdd\u6301\u80cc\u90e8\u5e73\u76f4\uff0c\u5514\u597d\u7528\u8170\u90e8\u767c\u529b\u3002<\/p>\n<h3>3. \u81e5\u63a8\uff08Bench Press\uff09<\/h3>\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80f8\u5927\u808c\u3001\u4e09\u89d2\u808c\u524d\u675f\u3001\u4e09\u982d\u808c<\/p>\n<p>\u65b0\u624b\u5efa\u8b70\uff1a\u5148\u7528\u7a7a\u69d3\uff0820kg\uff09\u7df4\u7fd2\uff0c\u78ba\u4fdd\u80a9\u80db\u9aa8\u6536\u7dca\u3001\u8173\u8e29\u5730\uff0c\u518d\u9010\u6f38\u52a0\u91cd\u3002<\/p>\n<h3>4. \u5212\u8239\uff08Barbell Row\uff09<\/h3>\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u80cc\u95ca\u808c\u3001\u83f1\u5f62\u808c\u3001\u4e8c\u982d\u808c<\/p>\n<p>\u65b0\u624b\u5efa\u8b70\uff1a\u4fdd\u6301\u80cc\u90e8\u5e73\u884c\u5730\u9762\uff0c\u7528\u80cc\u90e8\u808c\u8089\u767c\u529b\u62c9\u8d77\u69d3\u9234\uff0c\u5514\u597d\u7528\u8170\u90e8\u501f\u529b\u3002<\/p>\n<h3>5. \u80a9\u63a8\uff08Overhead Press\uff09<\/h3>\n<p>\u8a13\u7df4\u808c\u7fa4\uff1a\u4e09\u89d2\u808c\u3001\u4e09\u982d\u808c\u3001\u6838\u5fc3<\/p>\n<p>\u65b0\u624b\u5efa\u8b70\uff1a\u7ad9\u7acb\u9032\u884c\uff0c\u6536\u7dca\u6838\u5fc3\uff0c\u69d3\u9234\u6cbf\u81c9\u90e8\u524d\u65b9\u63a8\u8d77\uff0c\u5514\u597d\u904e\u5ea6\u5f13\u8170\u3002<\/p>\n<h2>\u65b0\u624b\u8a13\u7df4\u8a08\u5283\uff1a3\u65e5\u5168\u8eab\u8a13\u7df4<\/h2>\n<p>\u5c0d\u65bc\u521d\u5b78\u8005\uff0c\u5efa\u8b70\u63a1\u7528\u5168\u8eab\u8a13\u7df4\u8a08\u5283\uff0c\u6bcf\u90313\u6b21\uff0c\u6bcf\u6b2145\u201360\u5206\u9418\u3002\u4ee5\u4e0b\u4fc2\u4e00\u500b\u7c21\u55ae\u6709\u6548\u7684\u65b0\u624b\u8a08\u5283\uff1a<\/p>\n<h3>\u8a13\u7df4\u65e5A<\/h3>\n<ul>\n<li>\u6df1\u8e72\uff1a3\u7d44 \u00d7 5\u6b21<\/li>\n<li>\u81e5\u63a8\uff1a3\u7d44 \u00d7 5\u6b21<\/li>\n<li>\u786c\u8209\uff1a1\u7d44 \u00d7 5\u6b21<\/li>\n<li>\u5f15\u9ad4\u5411\u4e0a\uff08\u6216\u8f14\u52a9\u5f15\u9ad4\uff09\uff1a3\u7d44 \u00d7 \u6700\u591a\u6b21<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u65e5B<\/h3>\n<ul>\n<li>\u6df1\u8e72\uff1a3\u7d44 \u00d7 5\u6b21<\/li>\n<li>\u80a9\u63a8\uff1a3\u7d44 \u00d7 5\u6b21<\/li>\n<li>\u5212\u8239\uff1a3\u7d44 \u00d7 5\u6b21<\/li>\n<li>\u5e73\u677f\u652f\u6490\uff1a3\u7d44 \u00d7 30\u201360\u79d2<\/li>\n<\/ul>\n<p>\u4ea4\u66ff\u9032\u884cA\u548cB\uff0c\u4f8b\u5982\uff1a\u9031\u4e00A\u3001\u9031\u4e09B\u3001\u9031\u4e94A\uff0c\u4e0b\u9031\u9031\u4e00B\u2026\u2026<\/p>\n<h2>\u6f38\u9032\u8d85\u8ca0\u8377\uff1a\u9032\u6b65\u7684\u6838\u5fc3\u539f\u5247<\/h2>\n<p>\u529b\u91cf\u8a13\u7df4\u9032\u6b65\u7684\u95dc\u9375\u4fc2\u300c\u6f38\u9032\u8d85\u8ca0\u8377\u300d\uff08Progressive Overload\uff09\u2014\u2014\u6bcf\u6b21\u8a13\u7df4\u90fd\u8981\u6bd4\u4e0a\u6b21\u7a0d\u5fae\u66f4\u96e3\u3002\u5c0d\u65b0\u624b\u569f\u8b1b\uff0c\u6700\u7c21\u55ae\u7684\u65b9\u6cd5\u4fc2\u6bcf\u6b21\u8a13\u7df4\u589e\u52a02.5kg\uff08\u4e0a\u80a2\u52d5\u4f5c\uff09\u62165kg\uff08\u4e0b\u80a2\u52d5\u4f5c\uff09\u3002<\/p>\n<p>\u7576\u4f60\u7121\u6cd5\u5b8c\u6210\u76ee\u6a19\u7d44\u6578\u548c\u6b21\u6578\u6642\uff0c\u4fdd\u6301\u540c\u6a23\u91cd\u91cf\u76f4\u5230\u80fd\u5b8c\u6210\uff0c\u518d\u589e\u52a0\u91cd\u91cf\u3002<\/p>\n<h2>\u65b0\u624b\u5e38\u898b\u932f\u8aa4<\/h2>\n<ul>\n<li><strong>\u91cd\u91cf\u52a0\u592a\u5feb<\/strong>\uff1a\u6025\u65bc\u6c42\u6210\uff0c\u59ff\u52e2\u672a\u7a69\u5c31\u52a0\u91cd\uff0c\u5bb9\u6613\u53d7\u50b7<\/li>\n<li><strong>\u5ffd\u7565\u71b1\u8eab<\/strong>\uff1a\u6bcf\u6b21\u8a13\u7df4\u524d\u9700\u89815\u201310\u5206\u9418\u52d5\u614b\u71b1\u8eab<\/li>\n<li><strong>\u8a13\u7df4\u904e\u65bc\u983b\u7e41<\/strong>\uff1a\u65b0\u624b\u6bcf\u90313\u6b21\u5df2\u8db3\u5920\uff0c\u808c\u8089\u9700\u8981\u4f11\u606f\u6642\u9593\u6062\u5fa9<\/li>\n<li><strong>\u5ffd\u7565\u98f2\u98df<\/strong>\uff1a\u8a13\u7df4\u5f8c\u4e0d\u88dc\u5145\u86cb\u767d\u8cea\uff0c\u808c\u8089\u7121\u6cd5\u6709\u6548\u6062\u5fa9\u548c\u751f\u9577<\/li>\n<li><strong>\u6bd4\u8f03\u4ed6\u4eba<\/strong>\uff1a\u6bcf\u500b\u4eba\u8d77\u9ede\u4e0d\u540c\uff0c\u5c08\u6ce8\u81ea\u5df1\u7684\u9032\u6b65<\/li>\n<\/ul>\n<h2>\u65b0\u624b\u8a13\u7df4\u98f2\u98df\u914d\u5408<\/h2>\n<p>\u529b\u91cf\u8a13\u7df4\u7684\u6548\u679c\u6709\u4e00\u534a\u4f86\u81ea\u98f2\u98df\u3002\u65b0\u624b\u9700\u8981\u6ce8\u610f\uff1a<\/p>\n<ul>\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff1a\u6bcf\u516c\u65a4\u9ad4\u91cd1.6\u20132.0g\uff0c\u652f\u6301\u808c\u8089\u4fee\u5fa9\u548c\u751f\u9577<\/li>\n<li><strong>\u71b1\u91cf<\/strong>\uff1a\u8f15\u5fae\u71b1\u91cf\u76c8\u9918\uff08\u6bcf\u65e5+200\u2013300kcal\uff09\u6709\u52a9\u589e\u808c<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\u88dc\u5145<\/strong>\uff1a\u8a13\u7df4\u5f8c30\u5206\u9418\u5167\u651d\u53d6\u86cb\u767d\u8cea\uff0830\u201340g\uff09+ \u78b3\u6c34<\/li>\n<li><strong>\u6c34\u5206<\/strong>\uff1a\u6bcf\u65e5\u81f3\u5c112\u20132.5\u5347\u6c34\uff0c\u8a13\u7df4\u671f\u9593\u9069\u91cf\u88dc\u5145<\/li>\n<\/ul>\n<h2>\u4f55\u6642\u5c0b\u6c42\u5c08\u696d\u6307\u5c0e\uff1f<\/h2>\n<p>\u4ee5\u4e0b\u60c5\u6cc1\u5efa\u8b70\u5c0b\u6c42\u5c08\u696d\u6559\u7df4\u5354\u52a9\uff1a<\/p>\n<ul>\n<li>\u8a13\u7df4\u5f8c\u51fa\u73fe\u95dc\u7bc0\u75bc\u75db\uff08\u5514\u4fc2\u808c\u8089\u9178\u75db\uff09<\/li>\n<li>\u52d5\u4f5c\u59ff\u52e2\u5514\u78ba\u5b9a\u662f\u5426\u6b63\u78ba<\/li>\n<li>\u8a13\u7df4\u505c\u6eef\u8d85\u904e4\u20136\u9031<\/li>\n<li>\u6709\u820a\u60a3\u6216\u7279\u6b8a\u5065\u5eb7\u72c0\u6cc1<\/li>\n<\/ul>\n<h2>Nutrigo \u5b9a\u5236\u9910\u76d2\uff1a\u652f\u63f4\u4f60\u7684\u8a13\u7df4\u9032\u6b65<\/h2>\n<p>\u529b\u91cf\u8a13\u7df4\u7684\u6210\u6548\u6709\u4e00\u534a\u53d6\u6c7a\u65bc\u98f2\u98df\u3002<a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\">Nutrigo \u81ea\u5236\u9910\u76d2<\/a>\u6839\u64da\u4f60\u7684\u8a13\u7df4\u76ee\u6a19\u548c\u9ad4\u91cd\uff0c\u7cbe\u78ba\u914d\u7f6e\u6bcf\u4efd\u9910\u76d2\u7684\u86cb\u767d\u8cea\u3001\u78b3\u6c34\u548c\u8102\u80aa\u6bd4\u4f8b\uff0c\u8b93\u4f60\u5514\u4f7f\u82b1\u6642\u9593\u8a08\u7b97\uff0c\u5c08\u5fc3\u8a13\u7df4\u3002\u7acb\u5373\u4f7f\u7528\u512a\u60e0\u78bc <strong>EATSMART<\/strong>\uff0c\u6eff $500 \u6e1b $50\uff01<a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\">\u7acb\u5373\u8a02\u8cfc \u2192<\/a><\/p>\n<h2>\u5ef6\u4f38\u95b1\u8b80<\/h2>\n<ul>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/%e8%9b%8b%e7%99%bd%e8%b3%aa%e6%99%82%e6%a9%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">\u86cb\u767d\u8cea\u6642\u6a5f\u5b8c\u5168\u6307\u5357\uff1a\u628a\u63e1\u9ec3\u91d1\u7a97\u53e3\u6700\u5927\u5316\u808c\u8089\u5408\u6210<\/a><\/li>\n<li><a 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