{"id":1630,"date":"2023-05-15T01:07:11","date_gmt":"2023-05-15T01:07:11","guid":{"rendered":"https:\/\/engoo.\/blog\/?p=1630"},"modified":"2024-09-18T04:26:45","modified_gmt":"2024-09-18T04:26:45","slug":"gym_english_lower_body_quads_hamstrings_glutes","status":"publish","type":"post","link":"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/","title":{"rendered":"\u3010\u4e3b\u9898\u5355\u8bcd\u3011\u80a1\u56db\u5934\u808c\u3001\u81c0\u90e8\u3001\u5c0f\u817f\u7b49\u808c\u8089\u82f1\u8bed\u600e\u4e48\u8bf4\uff1f\u5065\u8eab\u5355\u8bcd\u4e0b\u80a2\u7bc7"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u5f55<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=/Other/engoo/"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/#%E4%B8%8B%E8%82%A2_Lower_body\" title=\"\u4e0b\u80a2 Lower body\">\u4e0b\u80a2 Lower body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/#%E8%82%A1%E5%9B%9B%E5%A4%B4%E8%82%8C_Quadriceps%EF%BC%8FQuads\" title=\"\u80a1\u56db\u5934\u808c Quadriceps\uff0fQuads\">\u80a1\u56db\u5934\u808c Quadriceps\uff0fQuads<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/#%E8%87%80%E9%83%A8_Glute\" title=\"\u81c0\u90e8 Glute\">\u81c0\u90e8 Glute<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/#%E8%85%BF%E5%90%8E%E4%BE%A7%EF%BC%8F%E8%85%98%E6%97%81%E8%82%8C%E7%BE%A4_Hamstring\" title=\"\u817f\u540e\u4fa7\uff0f\u8158\u65c1\u808c\u7fa4 Hamstring\">\u817f\u540e\u4fa7\uff0f\u8158\u65c1\u808c\u7fa4 Hamstring<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/#%E5%B0%8F%E8%85%BF_Calf\" title=\"\u5c0f\u817f Calf\">\u5c0f\u817f Calf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/#%E9%AA%A8%E7%9B%86_Pelvis\" title=\"\u9aa8\u76c6 Pelvis\">\u9aa8\u76c6 Pelvis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/#%E9%AB%8B%E5%85%B3%E8%8A%82_Hip_joint\" title=\"\u9acb\u5173\u8282 Hip joint\">\u9acb\u5173\u8282 Hip joint<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/#%E8%86%9D%E5%85%B3%E8%8A%82_Knee_joint\" title=\"\u819d\u5173\u8282 Knee (joint)\">\u819d\u5173\u8282 Knee (joint)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/gym_english_lower_body_quads_hamstrings_glutes\/#%E8%84%9A%E8%B8%9D_Ankle\" title=\"\u811a\u8e1d Ankle&nbsp;\">\u811a\u8e1d Ankle&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u6587\uff0f\u8bb8\u54f2\u73ae<\/p>\n\n\n\n<p>\u56e0\u4e3a\u75ab\u60c5\uff0c\u8fd9\u51e0\u5e74\u8d8a\u6765\u8d8a\u591a\u4eba\u5f00\u59cb\u953b\u70bc\u8eab\u4f53\u589e\u5f3a\u62b5\u6297\u529b\u3002<\/p>\n\n\n\n<p>\u800c\u4eba\u7684\u8eab\u4f53\u5206\u6210\u597d\u51e0\u4e2a\u808c\u7fa4\uff0c\u800c\u5176\u4e2d\u817f\u90e8\u808c\u7fa4\u53c8\u88ab\u79f0\u4e3a \"\u4eba\u4f53\u7b2c\u4e8c\u4e2a\u5fc3\u810f\" \uff0c<\/p>\n\n\n\n<p>\u8fd9\u6b21\u5c0f\u7f16\u5c31\u5e26\u5927\u5bb6\u597d\u597d\u8ba4\u8bc6\u4e0b\u534a\u8eab\u5e38\u89c1\u5404\u808c\u7fa4\u53ca\u5173\u8282\u7684\u82f1\u8bed\u540d\u79f0\uff0c&nbsp;<\/p>\n\n\n\n<p>\u5305\u62ec \"\u80a1\u56db\u5934\u808c\" \"\u81c0\u5927\u808c\" \"\u817f\u540e\u4fa7\u808c\" \"\u9aa8\u76c6\" \"\u9acb\u5173\u8282\" \u7b49\u7b49\uff0c<\/p>\n\n\n\n<p>\u8ba9\u4f60\u627e\u56fd\u5916\u5065\u8eab\u6559\u5b66\u65f6\uff0c\u518d\u4e5f\u4e0d\u6101\u4e0d\u77e5\u9053\u6253\u4ec0\u4e48\u5173\u952e\u8bcd\u5566\uff01&nbsp;<\/p>\n\n\n\n<p>-<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%8B%E8%82%A2_Lower_body\"><\/span><strong>\u4e0b\u80a2 Lower body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4eba\u4f53\u4e0b\u534a\u8eab\u7edf\u79f0 \"\u4e0b\u80a2\" \uff0c\u82f1\u8bed\u662f \u201clower body\u201d\uff0c<\/p>\n\n\n\n<p>\u641c\u7d22 \u201cLower body workout\u201d \u5c31\u80fd\u627e\u5230\u4e00\u5806\u7ec3\u81c0\u817f\u7684\u8bfe\u8868\u5594\uff01<\/p>\n\n\n\n<p>-<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%82%A1%E5%9B%9B%E5%A4%B4%E8%82%8C_Quadriceps%EF%BC%8FQuads\"><\/span><strong>\u80a1\u56db\u5934\u808c Quadriceps\uff0fQuads<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u987e\u540d\u601d\u4e49\uff0c \"\u80a1\u56db\u5934\" \u5c31\u662f\u6709\u56db\u4e2a\u5934\uff08\u8d77\u7aef\uff09\uff0c\u4e5f\u5c31\u662f\u6709\u56db\u6761\u808c\u8089\uff0c<\/p>\n\n\n\n<p>\u5206\u522b\u662f\u80a1\u76f4\u808c\u3001\u80a1\u4e2d\u95f4\u808c\u3001\u80a1\u5916\u4fa7\u808c\u548c\u80a1\u5185\u4fa7\u808c\uff0c\u4e5f\u5c31\u662f\u5e73\u5e38\u8bf4\u7684\u201cThigh\uff08\u5927\u817f\uff09\u201d\u3002<\/p>\n\n\n\n<p>\u82f1\u8bed \u201cQuadriceps\u201d \u53ef\u4ee5\u7b80\u79f0 \u201cQuads\u201d \uff0c\u800c\u524d\u7f00 \u201cQuadri-\u201d \u662f\u6307 \"\u56db\" \uff0c<\/p>\n\n\n\n<p>\u548c \u201cBiceps\uff08\u4e8c\u5934\uff09\u201d \u7684 \u201cBi-\u201d \u4ee5\u53ca \u201ctriceps\uff08\u4e09\u5934\uff09\u201d \u7684 \u201ctri-\u201d \u662f\u540c\u6837\u9053\u7406\u3002<\/p>\n\n\n\n<p>\u5e73\u5e38\u5927\u5bb6\u6700\u7231\u505a\u7684\u6df1\u8e72\uff08Squat\uff09\u548c\u53c8\u7231\u53c8\u6068\u7684\u5206\u817f\u8e72\uff08Lunge\uff09\u90fd\u662f\u71c3\u70e7\u80a1\u56db\u5934\u808c\u9996\u9009\u52a8\u4f5c\uff01<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>After 4 sets of squats and 4 sets lunges, my quadriceps are burning like hell!<\/p><p>\u505a\u5b8c\u56db\u7ec4\u6df1\u8e72\u548c\u56db\u7ec4\u5206\u817f\u8e72\u540e\uff0c\u6211\u7684\u80a1\u56db\u5934\u808c\u8d85\u7ea7\u71c3\uff01<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%80%E9%83%A8_Glute\"><\/span><strong>\u81c0\u90e8 Glute<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u60f3\u8981\u6709\u7537\u5973\u90fd\u7231\u7684 \"\u7fd8\u81c0\" \uff0c\u5c31\u8981\u8bad\u7ec3\u81c0\u90e8\u808c\u8089\uff0c<\/p>\n\n\n\n<p>\u5b83\u7684\u5b8c\u6574\u5b66\u540d\u662f \u201cgluteus muscles\uff08\u81c0\u90e8\u808c\u7fa4\uff09\u201d\u3002<\/p>\n\n\n\n<p>\u89e3\u5256\u5b66\u4e0a\u6765\u770b\uff0c\u81c0\u90e8\u4e3b\u8981\u5305\u62ec\u4ee5\u4e0b\u51e0\u5927\u808c\u8089\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u81c0\u5927\u808c Gluteus maximus<\/li><li>\u81c0\u4e2d\u808c Gluteus medius<\/li><li>\u81c0\u5c0f\u808c Gluteus minimus<\/li><\/ul>\n\n\n\n<p>\u53ef\u4ee5\u4ece \u201cmax\u201d\u3001 \u201cmedi\u201d\u3001 \u201cmini\u201d \u7b49\u7b49\u8bcd\u6839\u524d\u7f00\u6765\u8bb0\u5fc6\u5927\u3001\u4e2d\u3001\u5c0f\u3002<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>The bridge is a beneficial exercise for building the glutes.<\/p><p>\u6865\u5f0f\u5bf9\u4e8e\u589e\u52a0\u81c0\u90e8\u808c\u8089\u975e\u5e38\u6709\u76ca\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%BF%E5%90%8E%E4%BE%A7%EF%BC%8F%E8%85%98%E6%97%81%E8%82%8C%E7%BE%A4_Hamstring\"><\/span><strong>\u817f\u540e\u4fa7\uff0f\u8158\u65c1\u808c\u7fa4 Hamstring<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5927\u5bb6\u8bf4\u5230 \"\u7ec3\u817f\" \uff0c\u90fd\u4f1a\u60f3\u5230\u7ec3\u80a1\u56db\u5934\u808c\u7684\u6df1\u8e72\uff0c<\/p>\n\n\n\n<p>\u4f46\u5982\u679c\u758f\u5ffd\u4e0e\u4e4b\u62ee\u6297\u7684\u817f\u540e\u808c\u7fa4\uff0c\u6700\u540e\u53ef\u80fd\u4f1a\u524d\u540e\u5931\u8861\u5594\uff01<\/p>\n\n\n\n<p>\u817f\u540e\u808c\u7fa4\u987e\u540d\u601d\u4e49\u662f\u5728\u540e\u4fa7\uff0c\u548c\u80a1\u56db\u5934\u808c\u76f8\u5bf9\uff0c\u6b63\u5f0f\u540d\u79f0\u662f \"\u8158\u65c1\u808c\u7fa4\" \uff0c<\/p>\n\n\n\n<p>\u82f1\u8bed\u662f \u201cHamstring\u201d\uff0c\u5176\u4e2d\u4e3b\u8981\u5305\u62ec\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u80a1\u4e8c\u5934\u808c Biceps femoris<\/li><li>\u534a\u819c\u808c semimembranosus<\/li><li>\u534a\u8171\u808c semitendinosus<\/li><\/ul>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>The Romanian deadlift is always on my leg day routine for it targets the hamstring pretty effectively.<\/p><p>\u6211\u7ec3\u817f\u65e5\u7684\u8bfe\u8868\u4e0a\u4e00\u5b9a\u4f1a\u6709\u7f57\u9a6c\u5c3c\u4e9a\u786c\u4e3e\uff0c\u56e0\u4e3a\u8fd9\u4e2a\u52a8\u4f5c\u80fd\u6709\u6548\u5730\u9488\u5bf9\u8bad\u7ec3\u817f\u540e\u4fa7\u808c\u7fa4\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B0%8F%E8%85%BF_Calf\"><\/span><strong>\u5c0f\u817f Calf<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5c0f\u817f\u7684\u82f1\u8bed\u662f \u201ccalf\u201d\uff0c\u4e2d\u95f4\u7684 \u201cl\u201d \u4e0d\u53d1\u97f3\uff0c\u590d\u6570\u662f \u201ccalves\u201d\u3002<\/p>\n\n\n\n<p>\u5c0f\u817f\u808c\u7fa4\u6700\u660e\u663e\u7684\u808c\u8089\u5305\u62ec\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u8153\u80a0\u808c Gastrocnemius<\/li><li>\u6bd4\u76ee\u9c7c\u808c Soleus&nbsp;<\/li><\/ul>\n\n\n\n<p>*\u8865\u5145\uff1a \u201cCalf\u201d \u4e5f\u662f\u6307 \"\u5c0f\u725b\" \u3001 \"\u8c61\u5b9d\u5b9d\" \u7b49\u5927\u578b\u54fa\u4e73\u7c7b\u5e7c\u5d3d\u7684\u610f\u601d\u5594\uff01<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Genetics has a great influence on how strong one's calves appear.<\/p><p>\u57fa\u56e0\u5927\u5927\u51b3\u5b9a\u4e86\u4e00\u4e2a\u4eba\u7684\u5c0f\u817f\u5916\u89c2\u770b\u8d77\u6765\u6709\u591a\u58ee\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%AA%A8%E7%9B%86_Pelvis\"><\/span><strong>\u9aa8\u76c6 Pelvis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4e0d\u7ba1\u662f\u5426\u6709\u5728\u5065\u8eab\uff0c\u5e94\u8be5\u90fd\u6709\u542c\u8fc7 \"\u9aa8\u76c6\u524d\u503e\" \u8fd9\u4e2a\u8bcd\u3002<\/p>\n\n\n\n<p>\u9aa8\u76c6\u7684\u82f1\u8bed\u662f \u201cPelvis\u201d\uff0c \u800c\u9aa8\u76c6\u524d\u503e\u5219\u662f \u201cPelvic tilt\u201d\uff0c<\/p>\n\n\n\n<p>\u5176\u4e2d \u201cpelvic\u201d \u662f\u201cpelvis\u201d \u7684\u5f62\u5bb9\u8bcd\u5f62\u6001\u3002<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>One of the most common problems on the pelvis of modern people is the pelvic tilt.<\/p><p>\u73b0\u4ee3\u4eba\u9aa8\u76c6\u6700\u5e38\u53d1\u751f\u7684\u95ee\u9898\u4e4b\u4e00\u662f\u9aa8\u76c6\u524d\u503e\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%AB%8B%E5%85%B3%E8%8A%82_Hip_joint\"><\/span><strong>\u9acb\u5173\u8282 Hip joint<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9acb\u5173\u8282\u662f\u9aa8\u76c6\u548c\u5927\u817f\u7684\u80a1\u9aa8\u5934\uff08femur \/ thighbone\uff09\u6240\u5f62\u6210\u7684\u5173\u8282\uff0c\u82f1\u8bed\u662f \u201chip joint\u201d\u3002<\/p>\n\n\n\n<p>\u201cHip\u201d \u662f\u6307 \"\u81c0\u90e8\" \u6216 \"\u9acb\u90e8\" \uff1b \u201cjoint\u201d \u5c31\u662f \"\u5173\u8282\" \u3002<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>My hip joint has been bothering me lately, so I've been taking it easy on the running.<\/p><p>\u6700\u8fd1\u6211\u7684\u9acb\u5173\u8282\u5f88\u4e0d\u8212\u670d\uff0c\u6240\u4ee5\u6211\u8dd1\u6b65\u65f6\u4f1a\u8dd1\u6162\u4e00\u70b9\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%86%9D%E5%85%B3%E8%8A%82_Knee_joint\"><\/span><strong>\u819d\u5173\u8282 Knee (joint)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5927\u5bb6\u90fd\u77e5\u9053\u819d\u76d6\u7684\u82f1\u8bed\u662f \u201cknee\u201d\uff0c\u540e\u9762\u53ef\u4ee5\u9009\u62e9\u6027\u52a0\u4e0a \u201cjoint\u201d \u6765\u6307\u819d \"\u5173\u8282\" \uff0c<\/p>\n\n\n\n<p>\u4e5f\u5c31\u662f\u7531\u80a1\u9aa8\u5934\u548c\u80eb\u9aa8 (tibia) \u6240\u5f62\u6210\u7684\u5173\u8282\u3002<\/p>\n\n\n\n<p>\u5f88\u591a\u4eba\u65f6\u4e0d\u65f6\u4f1a\u611f\u5230\u819d\u76d6\u75bc\u75db\uff0c\u4f46\u5176\u5b9e\u95ee\u9898\u53ef\u80fd\u4e0d\u662f\u51fa\u5728\u819d\u5173\u8282\uff0c\u800c\u662f\u817f\u90e8\u808c\u7fa4\u5594\uff01<\/p>\n\n\n\n<p>\u56e0\u4e3a\u9644\u8fd1\u817f\u90e8\u808c\u529b\u4e0d\u8db3\uff0c\u5bfc\u81f4\u819d\u76d6\u65e0\u529b\u7a33\u5b9a\u627f\u53d7\u5168\u8eab\u538b\u529b\uff0c\u8fdb\u800c\u9020\u6210\u75bc\u75db\u3002<\/p>\n\n\n\n<p>\u6240\u4ee5\uff0c\u5982\u679c\u81ea\u5df1\u6216\u5bb6\u4e2d\u957f\u8f88\u6709\u819d\u76d6\u7684\u95ee\u9898\uff0c\u4e0d\u7528\u6025\u7740\u5f00\u5200\uff0c\u4e5f\u4e0d\u8981\u6015\u75db\u5c31\u4e0d\u60f3\u52a8\uff0c<\/p>\n\n\n\n<p>\u53cd\u800c\u53ef\u4ee5\u5148\u8bd5\u8bd5\u770b\u5f92\u624b\u91cd\u8bad\u52a8\u4f5c\u6765\u52a0\u5f3a\u817f\u90e8\u808c\u7fa4\u5594\uff5e<\/p>\n\n\n\n<p>\uff08\u82e5\u8fd0\u52a8\u8fc7\u7a0b\u4e2d\u8fd8\u662f\u75bc\u75db\u5267\u70c8\uff0c\u5efa\u8bae\u5148\u505c\u6b62\u5e76\u8bf7\u533b\u5e08\u8bc4\u4f30\u72b6\u51b5\u3002\uff09<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>If you're having knee pain, I suggest that you try resistance training to strengthen quadriceps and hamstrings.<\/p><p>\u5982\u679c\u60a8\u611f\u5230\u819d\u76d6\u75bc\u75db\uff0c\u6211\u5efa\u8bae\u53ef\u4ee5\u5c1d\u8bd5\u900f\u8fc7\u963b\u529b\u8bad\u7ec3\u6765\u52a0\u5f3a\u80a1\u56db\u5934\u808c\u53ca\u817f\u540e\u808c\u7fa4\u3002<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%84%9A%E8%B8%9D_Ankle\"><\/span><strong>\u811a\u8e1d Ankle&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u540e\u5c31\u662f\u5927\u5bb6\u6700\u6015\u626d\u4f24\u7684\u811a\u8e1d\uff0c\u82f1\u8bed\u662f \u201cankle\u201d\u3002<\/p>\n\n\n\n<p>\u811a\u8e1d\u626d\u4f24\uff08sprain\uff09\u5206\u4e3a\u8f83\u5e38\u89c1\u7684 \"\u5185\u7ffb\uff08inversion\uff09\" \u548c\u8f83\u5c11\u89c1\u7684 \"\u5916\u7ffb\uff08eversion\uff09\" \u3002<\/p>\n\n\n\n<p>\u5185\u7ffb\u662f\u6307\u811a\u638c\u5f80\u8eab\u4f53\u5185\u7ffb\uff0c\u597d\u53d1\u4e8e\u7bee\u7403\u3001\u6392\u7403\u7b49\u8df3\u8dc3\u6027\u8fd0\u52a8\uff1b<\/p>\n\n\n\n<p>\u800c\u5916\u7ffb\u5219\u662f\u76f8\u53cd\uff0c\u811a\u638c\u5f80\u5916\u4fa7\u7ffb\uff0c\u4e0d\u8fc7\u56e0\u4e3a\u5185\u4fa7\u97e7\u5e26\u8f83\u5f3a\uff0c\u6240\u4ee5\u811a\u8e1d\u5916\u7ffb\u8f83\u4e0d\u5e38\u53d1\u751f\u3002<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Mike sprained his right ankle when playing basketball.<\/p><p>Mike \u6253\u7bee\u7403\u65f6\u626d\u4f24\u4e86\u53f3\u811a\u811a\u8e1d\u3002<\/p><\/blockquote>\n\n\n\n<p>\u8bfb\u5b8c\u4e86\u8fd9\u7bc7\uff0c\u5bf9\u4e8e\u4eba\u4f53\u4e0b\u534a\u8eab\u7684\u808c\u8089\u9aa8\u9abc\u6709\u6ca1\u6709\u66f4\u4e86\u89e3\u5462\uff1f<\/p>\n\n\n\n<p>\u77e5\u9053\u8fd9\u4e9b\u90e8\u4f4d\u7684\u82f1\u8bed\u540d\u79f0\u975e\u5e38\u91cd\u8981\uff0c<\/p>\n\n\n\n<p>\u56e0\u4e3a\u8fd9\u6837\u4e00\u6765\u5c31\u80fd\u5728\u7f51\u4e0a\u627e\u5230\u66f4\u591a\u8d44\u6e90\uff01<\/p>\n\n\n\n<p>\u9664\u4e86\u4e0b\u80a2\uff0c\u4e5f\u8981\u628a\u4e0a\u534a\u8eab\u7684\u808c\u7fa4\u540d\u79f0\u5b66\u8d77\u6765\u5594\uff01\u53ef\u4ee5\u70b9\u51fb\u8fd9\u7bc7\u6765\u5b66\u4e60\uff1a<\/p>\n\n\n\n<p><a href=/Other/engoo/"https:\/\/engoo.\/blog\/%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/%e4%b8%bb%e9%a2%98%e5%8d%95%e8%af%8d-%e8%af%8d%e6%b1%87%e4%b8%8e%e8%af%ad%e6%b3%95\/biceps_lats_delts_muscle_gym_english\/\">\u3010\u8fd0\u52a8\u82f1\u8bed\u3011\u9614\u80cc\u808c\u3001\u4e8c\u5934\u808c\u3001\u659c\u65b9\u808c\u7b49\u7b49\u808c\u7fa4\u82f1\u8bed\u600e\u4e48\u8bf4\uff1f\u5065\u8eab\u5355\u8bcd\u4e0a\u80a2\u7bc7<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6587\uff0f\u8bb8\u54f2\u73ae \u56e0\u4e3a\u75ab\u60c5\uff0c\u8fd9\u51e0\u5e74\u8d8a\u6765\u8d8a\u591a\u4eba\u5f00\u59cb\u953b\u70bc\u8eab\u4f53\u589e\u5f3a\u62b5\u6297\u529b\u3002 \u800c\u4eba\u7684...<\/p>\n","protected":false},"author":453,"featured_media":1632,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_sb_is_suggestion_mode":false,"_sb_show_suggestion_boards":false,"_sb_show_comment_boards":false,"_sb_suggestion_history":"","_sb_update_block_changes":"","unified_meta_tagline_field":"","footnotes":""},"categories":[10,9],"tags":[1126,1127,1128,242,1129,13,1125,12],"class_list":["post-1630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-10","category-9","tag-fit","tag-gym","tag-lower-body","tag-vocabulary","tag-1129","tag-13","tag-1125","tag-12"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ 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