锟斤拷什么锟斤拷锟斤拷锟絁锟斤拷膝锟絯锟斤拷锟斤拷锟絕锟絖锟斤拷锟斤拷锟戒實锟斤拷锟斤拷锟斤拷芏锟侥斤拷锟斤拷知锟絉锟侥獻锟斤拷锟狡猴拷锟斤拷锟斤拷锟斤拷“锟斤拷锟较ワ拷w锟斤拷锟絕锟絖锟斤拷”锟斤拷锟斤拷锟斤拷锟斤拷准锟斤拷g锟斤拷要锟絚锟斤拷锟斤拷锟斤拷锟斤拷墨I锟絁锟介，锟斤拷锟斤拷锟阶時膝锟絯锟斤拷前锟狡勶拷太锟斤拷锟斤拷锟斤拷锟斤拷锟较ワ拷w锟斤拷锟杰的夛拷锟斤拷锟斤拷锟斤拷锟斤拷同锟絩讓锟轿诧拷锟斤拷锟斤拷偷锟斤拷锟斤拷懈锟斤拷锟斤拷锟斤拷锟紷锟斤拷锟斤拷論锟斤拷锟斤拷讜r只要膝锟絯锟斤拷锟斤拷锟斤拷锟絖锟斤拷锟斤拷锟斤拷锟揭傦拷锟斤拷锟杰擄拷锟斤拷锟斤拷锟剿碉拷锟絅锟斤拷锟斤拷锟斤拷锟斤拷還锟杰憋拷锟斤拷膝锟絯磨锟絧锟斤拷锟斤拷锟斤拷锟絕锟絖锟斤拷锟斤拷锟斤拷母锟斤拷脝幔�

2003锟斤拷锟斤拷锟斤拷藢锟斤拷@一锟絟锟絵锟斤拷锟斤拷瞬锟酵拷目锟斤拷锟�锟斤拷锟斤拷锟揭岋拷锟斤拷锟斤拷锟斤拷一些锟斤拷驗，锟斤拷锟侥結锟斤拷锟斤拷讓锟斤拷锟斤拷锟紷锟斤拷“锟斤拷锟接诧拷锟斤拷锟斤拷锟较ワ拷w锟斤拷锟斤拷锟絕锟絖锟解，锟絔锟絜锟斤拷锟斤拷锟侥確锟杰減锟絧膝锟絯锟斤拷锟斤拷锟絖22%锟斤拷锟斤拷同锟絩锟斤拷也锟斤拷锟斤拷锟斤拷锟統锟絇锟斤拷(ji锟斤拷)锟斤拷锟斤拷锟絖1000%之锟斤拷锟斤拷 ”

2012锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟剿革拷詳锟斤拷锟侥岋拷驗：英锟斤拷锟絎锟斤拷Swinton锟斤拷锟斤拷锟剿革拷锟組一锟斤拷锟叫撅拷锟斤拷锟剿勢岋拷锟斤拷锟絯锟絇锟斤拷(ji锟斤拷)锟斤拷傻膲锟斤拷锟�锟斤拷锟組锟斤拷锟斤拷锟斤拷锟铰的岋拷锟�锟斤拷 Swinton锟揭侊拷12位職锟絀(y锟斤拷)锟斤拷锟皆斤拷锟斤拷锟絰锟街侊拷锟斤拷锟斤拷锟斤拷驗對锟斤拷值锟斤拷一锟斤拷锟斤拷锟紷些锟斤拷锟斤拷锟斤拷锟襟」可诧拷锟斤拷什么省锟酵的燂拷锟斤拷锟斤拷锟斤拷锟斤拷平锟斤拷锟斤拷锟絞27锟絨锟斤拷锟斤拷锟斤拷180锟斤拷锟斤拷锟斤拷锟絯锟斤拷100锟斤拷锟斤拷锟斤拷锟斤拷锟叫撅拷锟疥健锟斤拷訓锟斤拷锟斤拷(j锟斤拷ng)锟�锟斤拷锟斤拷锟絜锟斤拷锟斤拷锟斤拷锟絕200锟斤拷锟斤拷墓肢F锟�锟斤拷锟斤拷院锟斤拷锟斤拷锟斤拷诺锟斤拷f锟斤拷锟紷些锟絰锟斤拷锟斤拷锟斤拷锟斤拷锟较曪拷锟斤拷椎锟揭蝗猴拷锟斤拷锟�锟斤拷 Swinton锟斤拷锟斤拷锟紷些锟絰锟街诧拷锟矫傦拷锟統(t锟斤拷ng)锟斤拷Traditional锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷Powerlifting锟斤拷锟斤拷锟皆硷拷锟斤拷式锟斤拷祝锟紹ox squat锟斤拷锟斤拷锟絅锟斤拷准锟斤拷锟�锟斤拷锟斤拷锟斤拷锟皆岋拷锟絀(y锟斤拷)锟絰锟斤拷锟給錄測锟斤拷锟絰锟街傦拷锟侥勶拷锟斤拷锟斤拷锟斤拷锟矫碉拷锟斤拷锟斤拷锟介個锟剿成匡拷锟斤拷1RM锟斤拷锟斤拷30%锟斤拷50%锟斤拷70%锟斤拷

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锟斤拷锟斤拷式锟斤拷锟斤拷锟絖锟絞锟斤拷锟斤拷锟斤拷膝锟絯锟斤拷锟斤拷锟絕锟絖锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟狡勶拷锟斤拷

锟斤拷锟斤拷式锟斤拷锟角筹拷锟斤拷平锟斤拷锟斤拷锟街伙拷呛锟斤拷锟斤拷一锟斤拷锟斤拷锟接侊拷讓锟轿诧拷锟斤拷锟斤拷锟斤拷微停锟斤拷锟斤拷锟斤拷锟絖锟絞锟斤拷锟斤拷锟斤拷膝锟絯锟斤拷锟斤拷锟絕锟絖锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟较帮拷锟斤拷挺直锟斤拷锟斤拷

通锟絕锟斤拷锟斤拷锟斤拷锟斤拷锟侥猴拷锟斤拷锟斤拷锟揭傦拷锟斤拷趴锟斤拷锟街拷锟斤拷锟斤拷锟斤拷y(t锟斤拷ng)式锟斤拷锟斤拷锟斤拷锟斤拷S膝锟絯锟斤拷锟絕锟絖锟斤拷锟斤拷锟斤拷锟斤拷式锟絚锟斤拷式锟斤拷锟絫讓锟斤拷锟斤拷锟斤拷锟斤拷g锟接凤拷止锟斤拷膝锟絯锟斤拷锟絕锟絖锟斤拷锟斤拷 锟斤拷么锟斤拷锟絚锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷一锟絅锟剿勢憋拷锟絕锟斤拷锟斤拷锟杰傦拷锟斤拷锟斤拷 锟角傦拷锟統(t锟斤拷ng)式锟斤拷還锟斤拷锟斤拷式锟斤拷還锟角斤拷锟斤拷式锟斤拷锟結锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷讓锟斤拷锟斤拷锟剿讹拷锟紷锟斤拷锟斤拷锟斤拷锟斤拷锟杰筹拷锟斤拷锟斤拷锟絕锟絖锟斤拷锟斤拷膝锟絯锟斤拷锟杰碉拷锟斤拷锟截撅拷然锟筋不锟洁！ 只要锟斤拷锟斤拷锟�锟斤拷膝锟絯锟斤拷锟斤拷锟斤拷锟斤拷锟杰傦拷锟斤拷锟絕去锟斤拷锟絁锟斤拷膝锟絯锟斤拷锟斤拷锟絕锟絖锟斤拷锟斤拷锟斤拷锟杰減锟絧膝锟絯負锟斤拷锟斤拷锟斤拷锟斤拷锟叫撅拷锟斤拷锟斤拷同锟斤拷锟紷锟接碉拷锟絝锟斤拷锟斤拷只要锟斤拷锟斤拷锟斤拷锟絖锟斤拷锟斤拷锟絅锟斤拷追锟斤拷锟斤拷锟较ワ拷w锟斤拷锟角帮拷全锟侥★拷 锟节讹拷锟斤拷锟斤拷锟紷锟剿的發(f锟斤拷)锟紽(xi锟斤拷n)锟角ｏ拷锟絕去锟叫撅拷指锟斤拷膝锟絯锟斤拷锟斤拷锟絕锟絖锟斤拷锟絤锟杰憋拷锟給膝锟絯锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟統锟絇锟斤拷(ji锟斤拷)锟絚锟斤拷椎锟侥斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟紷12位锟斤拷锟斤拷锟絰锟斤拷锟斤拷锟斤拷锟斤拷锟絎锟竭凤拷锟斤拷锟絣(f锟斤拷)锟紽(xi锟斤拷n)锟斤拷锟斤拷式锟斤拷也锟斤拷锟斤拷膝锟絯锟斤拷锟斤拷锟絕锟絖锟斤拷亩追锟�锟斤拷锟斤拷锟斤拷锟杰憋拷锟給锟斤拷椎锟斤拷锟叫撅拷锟竭猜測锟斤拷锟斤拷锟街帮拷锟斤拷芯锟斤拷锟斤拷锟结槍锟斤拷I(y锟斤拷)锟洁健锟斤拷锟斤拷锟組锟斤拷锟斤拷锟斤拷膝锟絯路锟斤拷锟斤拷锟斤拷锟狡诧拷锟斤拷锟斤拷前锟狡動時锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟较帮拷锟斤拷前锟紸锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷危锟経锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷平锟解。锟紷锟絅锟斤拷锟斤拷?sh锟斤拷)牟锟斤拷锟斤拷锟斤拷锟斤拷锟侥Ｊ斤拷锟斤拷锟斤拷氐丶锟斤拷锟斤拷锟阶碉拷c锟統锟絇锟斤拷(ji锟斤拷)負锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟絝锟斤拷锟斤拷锟叫撅拷锟揭侊拷锟斤拷锟角斤拷锟斤拷锟斤拷锟�12位锟斤拷英锟斤拷锟斤拷膝锟絯锟斤拷锟杰筹拷锟絕锟絖锟斤拷r锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟矫岋拷站锟斤拷锟斤拷锟缴癸拷锟斤拷锟斤拷锟斤拷锟斤拷展锟斤拷锟斤拷锟絳锟斤拷锟斤拷锟紷锟絅聰锟斤拷锟侥硷拷锟斤拷使锟斤拷锟斤拷锟斤拷锟斤拷使膝锟絯锟斤拷锟斤拷前锟狡勶拷锟斤拷還锟斤拷锟杰憋拷锟斤拷锟斤拷锟斤拷直锟斤拷锟斤拷锟较帮拷锟斤拷锟斤拷锟斤拷英锟斤拷锟斤拷锟絰锟街讹拷锟斤拷锟斤拷锟斤拷锟剿勢侊拷p锟絧锟斤拷锟斤拷锟絚膝锟絯負锟斤拷锟斤拷讓锟皆硷拷锟阶碉拷锟斤拷锟斤拷锟街斤拷锟斤拷锟斤拷锟絣锟絝锟斤拷肢锟絣(f锟斤拷)锟絖锟斤拷一锟斤拷锟絕锟絏锟斤拷锟斤拷锟斤拷 锟斤拷锟斤拷锟斤拷之锟斤拷锟斤拷锟矫蹲碉拷锟剿诧拷锟斤拷锟斤拷么锟斤拷锟斤拷锟斤拷锟杰憋拷锟給锟皆硷拷锟斤拷锟杰傦拷锟斤拷 锟斤拷锟絕锟叫撅拷锟斤拷也锟结到锟斤拷膝锟絯锟絇锟斤拷(ji锟斤拷)锟杰傦拷锟斤拷元锟斤拷锟斤拷锟斤拷只锟斤拷锟斤拷锟截★拷膝锟絇锟斤拷(ji锟斤拷)锟侥忥拷锟斤拷锟角讹拷锟斤拷锟皆硷拷锟斤拷锟斤拷小锟饺骨碉拷锟斤拷锟斤拷位锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷也锟斤拷影锟斤拷P锟斤拷(ji锟斤拷)锟侥硷拷锟斤拷锟絚锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟絤然锟斤拷锟斤拷锟斤拷同锟斤拷锟斤拷锟統(t锟斤拷ng)式锟斤拷锟斤拷卓锟斤拷锟竭�锟角★拷锟斤拷锟斤拷锟侥★拷锟斤拷锟絕锟斤拷膝锟絯锟斤拷

锟斤拷锟斤拷锟絕锟絖锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟杰傦拷锟斤拷

每锟斤拷锟剿碉拷脛锟角ｏ拷小锟饺骨ｏ拷锟絃锟饺猴拷锟統锟絇锟斤拷(ji锟斤拷)锟斤拷佣炔锟酵�锟斤拷小锟斤拷锟絕锟教碉拷锟斤拷锟斤拷锟斤拷锟铰時膝锟絯锟斤拷然锟斤拷锟阶筹拷锟斤拷锟絖锟解，锟斤拷锟絕锟斤拷要锟斤拷膝锟絯锟饺縮锟斤拷锟斤拷锟斤拷锟较ワ拷w磨锟絧锟斤拷也使锟斤拷锟絯锟斤拷锟斤拷锟絕锟斤拷锟铰傾锟斤拷锟斤拷锟铰蹲诧拷锟斤拷(w锟斤拷n)锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷硬锟斤拷要锟斤拷锟铰時膝锟絯锟斤拷锟斤拷锟絕锟絖锟斤拷锟斤拷锟絴锟缴匡拷锟杰憋拷锟斤拷^锟斤拷前锟紸锟皆維锟斤拷平锟解，锟铰憋拷锟斤拷锟絖锟阶曪拷锟杰碉拷锟斤拷锟斤拷锟斤拷锟饺卻锟斤拷锟斤拷知锟斤拷還傻傻锟斤拷锟斤拷痛锟斤拷锟斤拷锟斤拷锟絓锟斤拷锟斤拷效锟斤拷脂锟斤拷锟斤拷锟斤拷燃锟斤拷锟斤拷锟斤拷锟较ワ拷w锟斤拷然锟斤拷锟斤拷锟絕锟絖锟解！锟斤拷讜r锟斤拷然锟斤拷锟斤拷锟斤拷锟斤拷锟絯锟斤拷锟叫碉拷锟斤拷痛锟統锟斤拷锟絕锟絤(x锟斤拷)锟酵好ｏ拷锟斤拷锟斤拷锟劫堬拷(zh锟斤拷)锟斤拷锟斤拷膝锟絯锟絚锟絖锟斤拷锟斤拷P系锟斤拷锟斤拷锟斤拷锟斤拷要锟斤拷锟斤拷锟�锟斤拷锟斤拷椎锟斤拷锟斤拷c锟斤拷锟节★拷锟統锟絇锟斤拷(ji锟斤拷)锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷膝锟絯锟斤拷锟斤拷锟斤拷锟絯锟斤拷去锟斤拷锟杰讹拷锟剿曪拷膝锟絯锟饺忥拷锟斤拷锟斤拷锟絳锟斤拷锟轿诧拷位锟斤拷锟斤拷锟紷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟絖锟斤拷锟斤拷锟斤拷锟斤拷膝锟絯負锟斤拷锟斤拷锟斤拷锟斤拷膝锟絯锟斤拷锟斤拷尾锟斤拷陆锟�锟斤拷

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锟斤拷锟結一锟斤拷锟斤拷锟揭傦拷锟矫筹拷锟結論锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟截帮拷锟斤拷锟斤拷讜r锟斤拷膝锟絯锟斤拷锟斤拷锟絕锟絖锟解，只要锟斤拷锟斤拷锟�锟斤拷锟戒實锟斤拷锟斤拷锟絕锟斤拷锟絕锟絖锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷锟斤拷膝锟絯锟斤拷锟教拷锟接帮拷锟斤拷锟斤拷锟斤拷銖婏拷胁锟斤拷^锟絖锟斤拷锟斤拷锟角凤拷锟斤拷锟斤拷讓锟斤拷锟较ワ拷w锟斤拷筛锟斤拷锟斤拷锟斤拷锟�锟斤拷锟統锟絇锟斤拷(ji锟斤拷)锟斤拷锟斤拷锟矫侊拷锟斤拷锟斤拷锟斤拷椎模锟斤拷锟斤拷锟斤拷锟较�锟斤拷