{"id":15268,"date":"2025-01-15T18:40:44","date_gmt":"2025-01-15T18:40:44","guid":{"rendered":"https:\/\/medbox.com\/?p=15268"},"modified":"2025-04-02T20:57:03","modified_gmt":"2025-04-02T20:57:03","slug":"resistance-training-for-seniors-top-5-exercises","status":"publish","type":"post","link":"https:\/\/medbox.com\/zh\/resistance-training-for-seniors-top-5-exercises\/","title":{"rendered":"\u8001\u5e74\u4eba\u963b\u529b\u8bad\u7ec3\uff1a5 \u5927\u8fd0\u52a8"},"content":{"rendered":"<p>\u60a8\u662f\u5426\u77e5\u9053\uff0c\u5927\u7ea6\u4e09\u5206\u4e4b\u4e00\u768465\u5c81\u53ca\u4ee5\u4e0a\u8001\u5e74\u4eba\u6bcf\u5e74\u81f3\u5c11\u8dcc\u5012\u4e00\u6b21\uff1f\u5bf9\u4e8e80\u5c81\u4ee5\u4e0a\u7684\u8001\u5e74\u4eba\u6765\u8bf4\uff0c\u8fd9\u4e00\u6bd4\u4f8b\u4e0a\u5347\u5230\u4e8c\u5206\u4e4b\u4e00\u3002<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Medbox\uff1a\u7b80\u5316\u60a8\u7684\u5904\u65b9\u7a0b\u5e8f<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/zh\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u4e86\u89e3\u66f4\u591a\" >\n\n          <span class=\"wrapp-title-link\">\u4e86\u89e3\u66f4\u591a<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<p>\u60a3\u75c5\u7387\u7684\u589e\u52a0 <a href=\"https:\/\/medbox.com\/zh\/tips-on-how-to-prevent-elderly-falls\/\">\u8dcc\u5012\u548c\u53d7\u4f24<\/a> \u8001\u5e74\u4eba\u7684\u808c\u8089\u840e\u7f29\u901a\u5e38\u662f\u7531\u4e8e\u5e74\u9f84\u76f8\u5173\u56e0\u7d20\u5bfc\u81f4\u7684\u808c\u8089\u529b\u91cf\u3001\u808c\u8089\u8d28\u91cf\u548c\u9aa8\u5bc6\u5ea6\u4e0b\u964d\u6240\u81f4\u3002\u597d\u6d88\u606f\u662f\uff0c\u76ee\u524d\u7684\u7814\u7a76\u8868\u660e\uff0c\u6bcf\u5468\u8fdb\u884c\u4e24\u5230\u4e09\u6b21\u529b\u91cf\u8bad\u7ec3\u6216\u963b\u529b\u8bad\u7ec3\uff0c\u53ef\u4ee5\u6709\u6548\u5bf9\u6297\u8001\u5e74\u4eba\u7684\u865a\u5f31\u65e0\u529b\u3002<\/p>\n\n\n\n<p>\u5728\u672c\u6587\u4e2d\uff0c\u6211\u4eec\u5c06\u8ba8\u8bba\u8001\u5e74\u4eba\u7684\u4e94\u5927\u963b\u529b\u8bad\u7ec3\u7ec3\u4e60\u3001\u5b83\u4eec\u7684\u597d\u5904\u3001\u5982\u4f55\u8fdb\u884c\u7b49\u7b49\u3002&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4ec0\u4e48\u662f\u963b\u529b\u8bad\u7ec3\uff1f\u4e3a\u4ec0\u4e48\u5b83\u5bf9\u8001\u5e74\u4eba\u5f88\u91cd\u8981\uff1f&nbsp;<\/h2>\n\n\n\n<p>\u963b\u529b\u8bad\u7ec3\u662f\u4e00\u79cd\u8eab\u4f53\u6d3b\u52a8\uff0c\u901a\u8fc7\u6536\u7f29\u808c\u8089\u6765\u62b5\u6297\u5916\u529b\u6216\u91cd\u91cf\uff0c\u4ee5\u53d1\u5c55\u548c\u4fdd\u6301\u8010\u529b\u3001\u808c\u8089\u8d28\u91cf\u548c\u808c\u8089\u529b\u91cf\u3002&nbsp;<\/p>\n\n\n\n<p>\u901a\u8fc7\u9002\u5f53\u7684\u8bad\u7ec3\uff0c\u963b\u529b\u8bad\u7ec3\u53ef\u4ee5\u6709\u6548\u5730\u589e\u5f3a\u808c\u8089\uff0c\u63d0\u9ad8\u9aa8\u5bc6\u5ea6\u548c\u4f53\u529b\u3002\u4e00\u4e9b\u5e38\u89c1\u7684\u963b\u529b\u8bad\u7ec3\u52a8\u4f5c\u5305\u62ec\u6df1\u8e72\u3001\u4fef\u5367\u6491\u3001\u5f13\u7bad\u6b65\u548c <a href=\"https:\/\/www.physio-pedia.com\/Deadlift_Exercise\">\u786c\u62c9<\/a>.<\/p>\n\n\n\n<p>\u968f\u7740\u5e74\u9f84\u7684\u589e\u957f\uff0c\u4eba\u4eec\u53ef\u80fd\u4f1a\u7ecf\u5386\u808c\u8089\u8d28\u91cf\u548c\u9aa8\u5bc6\u5ea6\u4e0b\u964d\u7b49\u53d8\u5316\u3002\u963b\u529b\u8bad\u7ec3\u53ef\u4ee5\u4e3a\u8001\u5e74\u4eba\u5e26\u6765\u663e\u8457\u7684\u76ca\u5904\uff0c\u5305\u62ec\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u63d0\u9ad8\u808c\u8089\u529b\u91cf\u548c\u9aa8\u5bc6\u5ea6<\/li>\n\n\n\n<li>\u964d\u4f4e\u8dcc\u5012\u548c\u9aa8\u6298\u7684\u98ce\u9669<\/li>\n\n\n\n<li>\u6539\u5584\u5e73\u8861\u548c\u8fd0\u52a8\u80fd\u529b<\/li>\n\n\n\n<li>\u63d0\u9ad8\u65e5\u5e38\u4efb\u52a1\u7684\u8868\u73b0\uff0c\u5982\u884c\u8d70\u3001\u722c\u697c\u68af\u6216\u505a\u5bb6\u52a1<\/li>\n\n\n\n<li>\u66f4\u597d\u7684\u7761\u7720<\/li>\n\n\n\n<li>\u964d\u4f4e\u60a3\u5173\u8282\u708e\u7b49\u6162\u6027\u75be\u75c5\u7684\u98ce\u9669\uff0c <a href=\"https:\/\/medbox.com\/zh\/understanding-osteoporosis-symptoms-causes-and-prevention\/\">\u9aa8\u8d28\u758f\u677e\u75c7<\/a>, <a href=\"https:\/\/medbox.com\/zh\/heart-disease-101-types-diagnosis-and-treatment-options-explained\/\">\u5fc3\u810f\u75c5<\/a>\uff0c \u548c <a href=\"https:\/\/medbox.com\/zh\/diabetes-a-comprehensive-guide-to-symptoms-causes-and-prevention\/\">\u7cd6\u5c3f\u75c5<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u8001\u5e74\u4eba\u7684\u4e94\u5927\u963b\u529b\u8bad\u7ec3&nbsp;<\/h2>\n\n\n\n<p>\u636e\u7814\u7a76\u4eba\u5458\u79f0\uff0c\u6bcf\u5468\u8fdb\u884c\u4e24\u5230\u4e09\u6b21\u529b\u91cf\u8bad\u7ec3\u53ef\u4ee5\u5e2e\u52a9\u8001\u5e74\u4eba\u4fdd\u6301\u9aa8\u5bc6\u5ea6\uff0c\u589e\u5f3a\u808c\u8089\u8d28\u91cf\u548c\u529b\u91cf\uff0c\u5e76\u968f\u7740\u5e74\u9f84\u7684\u589e\u957f\u589e\u5f3a\u72ec\u7acb\u6027\u548c\u6d3b\u529b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u70ed\u8eab<\/h3>\n\n\n\n<p>\u5728\u5f00\u59cb\u4efb\u4f55\u8fd0\u52a8\u4e4b\u524d\uff0c\u8fdb\u884c\u77ed\u8ddd\u79bb\u6b65\u884c\u81f3\u5173\u91cd\u8981\uff0c\u8fd9\u6709\u52a9\u4e8e\u6539\u5584\u808c\u8089\u7684\u8840\u6db2\u5faa\u73af\uff0c\u4e3a\u8fd0\u52a8\u505a\u597d\u51c6\u5907\u3002\u70ed\u8eab\u662f\u4efb\u4f55\u8fd0\u52a8\u524d\u5fc5\u4e0d\u53ef\u5c11\u7684\u7b2c\u4e00\u6b65\u3002\u5b83\u53ef\u4ee5\u63d0\u9ad8\u808c\u8089\u7684\u67d4\u97e7\u6027\uff0c\u4f7f\u5176\u66f4\u6709\u6548\u5730\u5e94\u5bf9\u953b\u70bc\u5e26\u6765\u7684\u8eab\u4f53\u9700\u6c42\u3002<\/p>\n\n\n\n<p>\u60a8\u53ef\u4ee5\u5728\u5ba4\u5185\u6216\u5ba4\u5916\u6b65\u884c 5 \u5206\u949f\uff0c\u6216\u8005\u4f7f\u7528\u8dd1\u6b65\u673a\u6765\u70ed\u8eab\u808c\u8089\u3002<\/p>\n\n\n\n<p>\u8001\u5e74\u4eba\u6700\u9002\u5b9c\u7684\u4e94\u79cd\u963b\u529b\u8bad\u7ec3\u5305\u62ec\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1.\u6df1\u8e72&nbsp;<\/h3>\n\n\n\n<p>\u6df1\u8e72\u662f\u953b\u70bc\u4e0b\u534a\u8eab\u7684\u7edd\u4f73\u52a8\u4f5c\uff0c\u4e3b\u8981\u9488\u5bf9\u5927\u817f\u3001\u9acb\u90e8\u548c\u81c0\u90e8\u3002\u8fd9\u4e2a\u52a8\u4f5c\u6a21\u4eff\u5750\u4e0b\u548c\u7ad9\u7acb\u7684\u52a8\u4f5c\uff0c\u80fd\u591f\u953b\u70bc\u5173\u952e\u808c\u8089\u7fa4\u3002<\/p>\n\n\n\n<p>\u8981\u8fdb\u884c\u6b64\u7ec3\u4e60\uff0c\u60a8\u9700\u8981\uff1a&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u7ad9\u5728\u4e00\u628a\u575a\u56fa\u800c\u9ad8\u5927\u7684\u6905\u5b50\u524d\u3002<\/li>\n\n\n\n<li>\u5c06\u624b\u81c2\u4f38\u5230\u8eab\u524d\uff0c\u4e0e\u5730\u9762\u5e73\u884c\u3002<\/li>\n\n\n\n<li>\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\uff0c\u6162\u6162\u5c06\u81c0\u90e8\u5411\u6905\u5b50\u65b9\u5411\u653e\u4f4e\uff0c\u5e76\u5f2f\u66f2\u819d\u76d6\uff0c\u4f46\u4e0d\u8981\u5750\u4e0b\u3002<\/li>\n\n\n\n<li>\u7b49\u5f85 1 \u5230 2 \u79d2\uff0c\u7136\u540e\u7ad9\u8d77\u6765\u3002<\/li>\n\n\n\n<li>\u91cd\u590d\u6df1\u8e72 5 - 10 \u6b21\uff0c\u76ee\u6807\u662f\u5728\u6700\u540e\u4e00\u6b21\u91cd\u590d\u65f6\u611f\u89c9\u6df1\u8e72\u5f3a\u5ea6\u8fbe\u5230 7 - 8 \u5206\uff08\u6ee1\u5206 10 \u5206\uff09\u3002<\/li>\n<\/ul>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">\u6211\u4eec\u7684\u836f\u623f\u9884\u5148\u5206\u7c7b\u5e76\u5305\u88c5\u60a8\u7684\u836f\u4e38<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/zh\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u5728\u7ebf\u6ce8\u518c\" >\n\n          <span class=\"wrapp-title-link\">\u5728\u7ebf\u6ce8\u518c<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">2.\u9760\u5899\u4fef\u5367\u6491&nbsp;<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full\">\n\n                                \n    \n  <picture>\n    <source type=\"image\/webp\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-100x0-c-default.webp 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-200x0-c-default.webp 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-400x0-c-default.webp 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups.webp 420w\">\n    <source type=\"image\/jpeg\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-100x0-c-default.jpg 100w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-200x0-c-default.jpg 200w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups-400x0-c-default.jpg 400w, https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups.jpg 420w\">\n    <img class=\"\" width=\"420\" height=\"280\" alt=\"Sport Men doing exercise with wall push up plus posture. Workouts at shoulder and arm muscles and spine.\" src=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/wall-pushups.jpg\" loading=\"lazy\">\n  <\/picture>\n\n<\/figure>\n<\/div>\n\n\n<p>\u9760\u5899\u4fef\u5367\u6491\u662f <a href=\"https:\/\/www.exercise.com\/exercises\/floor-push-up\/#:~:text=Step%201%3A%20Lie%20with%20your,fully%20extended%2C%20but%20not%20locked.\">\u5730\u677f\u4fef\u5367\u6491<\/a> \u8fd9\u5bf9\u4e8e\u4f53\u529b\u6709\u9650\u7684\u8001\u5e74\u4eba\u6765\u8bf4\u662f\u7406\u60f3\u7684\u9009\u62e9\u3002\u5b83\u6709\u52a9\u4e8e\u589e\u5f3a\u4e0a\u534a\u8eab\u7684\u808c\u8089\uff0c\u5305\u62ec\u624b\u81c2\u3001\u80a9\u8180\u548c\u80f8\u90e8\u3002\u00a0<\/p>\n\n\n\n<p>\u4ee5\u4e0b\u662f\u8fdb\u884c\u9760\u5899\u4fef\u5367\u6491\u7684\u65b9\u6cd5\uff1a&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u7ad9\u5728\u5bbd\u655e\u7684\u5899\u58c1\u524d\uff0c\u9644\u8fd1\u6ca1\u6709\u4efb\u4f55\u7269\u4f53\u6216\u5bb6\u5177\uff0c\u4f8b\u5982\u7a97\u6237\u3001\u58c1\u6a71\u6216\u58c1\u6302\u3002<\/li>\n\n\n\n<li>\u5c06\u53cc\u624b\u638c\u5fc3\u653e\u5728\u5899\u4e0a\uff0c\u5e76\u7a0d\u5fae\u5411\u540e\u79fb\u52a8\u3002\u624b\u81c2\u5e94\u5728\u7a7a\u4e2d\u4f38\u5c55\uff0c\u4e0e\u5730\u9762\u5e73\u884c\u3002<\/li>\n\n\n\n<li>\u6162\u6162\u5f2f\u66f2\u8098\u90e8\uff0c\u4e0a\u8eab\u671d\u5411\u5899\u58c1\uff0c\u4fdd\u6301\u53cc\u817f\u548c\u80cc\u90e8\u633a\u76f4\u3002\u6570\u52304\u79d2\uff0c\u91cd\u590d\u3002<\/li>\n\n\n\n<li>\u91cd\u590d\u9760\u5899\u4fef\u5367\u6491 10 \u6b21\uff0c\u76ee\u6807\u662f\u5728\u6700\u540e\u4e00\u6b21\u91cd\u590d\u65f6\u611f\u89c9\u5f3a\u5ea6\u8fbe\u5230 10 \u6b21\u4e2d\u7684 7 - 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https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Resistance Training for Seniors: Top 5 Exercises | MedBox | Medications Sorted By Dose | Full-Service Pharmacy<\/title>\n<meta name=\"description\" content=\"In this article, we discuss resistance training for seniors. We go over the benefits of resistance training, and the top 5 exercises.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/medbox.com\/zh\/resistance-training-for-seniors-top-5-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resistance Training for Seniors: Top 5 Exercises | MedBox | Medications Sorted By Dose | Full-Service Pharmacy\" \/>\n<meta property=\"og:description\" content=\"In this article, we discuss resistance training for seniors. We go over the benefits of resistance training, and the top 5 exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/medbox.com\/zh\/resistance-training-for-seniors-top-5-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"MedBox | Medications Sorted By Dose | Full-Service Pharmacy\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-15T18:40:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-02T20:57:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/medbox.com\/wp-content\/uploads\/2025\/01\/resistance-training.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"838\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Reviewed by Matthew J. Delmonico, Ph.D, MPH\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Reviewed by Matthew J. Delmonico, Ph.D, MPH\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 \u5206\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/medbox.com\\\/resistance-training-for-seniors-top-5-exercises\\\/\"},\"author\":{\"name\":\"Reviewed by Matthew J. 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