{"id":4816,"date":"2020-06-25T16:59:19","date_gmt":"2020-06-25T16:59:19","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=4816"},"modified":"2020-06-25T16:59:19","modified_gmt":"2020-06-25T16:59:19","slug":"test-your-fitness-five-at-home-fitness-checks","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/zh\/2020\/06\/test-your-fitness-five-at-home-fitness-checks\/","title":{"rendered":"\u6e2c\u8a66\u60a8\u7684\u5065\u5eb7\u72c0\u6cc1\uff1a\u4e94\u9805\u5bb6\u5ead\u5065\u5eb7\u6aa2\u67e5"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress-eading-banner core-acf\/heading-banner\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><section id=\"block-block_5ef4d5f1c7d70\" class=\"single-post-image-with-content hp-single-post-image-with-content  alignleft\" style=\"  padding-top: ;   padding-bottom: ;   margin-top: ;   margin-bottom: ;\">\n    <div class=\"container mx-auto\">\n\n        <div class=\"single-post-image-wrapper\">\n\n            <div class=\"single-post-content\">\n\n                <div class=\"single-post-cateogries\">\n                    <a class=\"featured-tag han-tag\" href=\"https:\/\/www.hancockhealth.org\/zh\/category\/health-possible\/fitness-nutrition\/\">\u5065\u8eab\u8207\u71df\u990a<\/a>                <\/div>\n\n                <h1 class=\"h2\">\u6e2c\u8a66\u60a8\u7684\u5065\u5eb7\u72c0\u6cc1\uff1a\u4e94\u9805\u5bb6\u5ead\u5065\u5eb7\u6aa2\u67e5<\/h1>\n\n                <div class=\"single-post-social\">\n\n                    <span class=\"single-date\">2020 \u5e74 6 \u6708 25 \u65e5<\/span>\n\n                    <div class=\"single-share\">\n\n                        <span>\u5206\u4eab<\/span>\n\n                        <div class=\"single-share-icons\">\n\n                            <a class=\"twitter\" title=\"\u63a8\u7279\" href=\"https:\/\/twitter.com\/home?status=https%3A%2F%2Fwww.hancockhealth.org%2Fzh%2F2020%2F06%2Ftest-your-fitness-five-at-home-fitness-checks%2F\" target=\"_blank\">\n                                <svg data-name=\"X twitter\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16.634\" height=\"17\" viewbox=\"0 0 16.634 17\">\n    <path data-name=\"Icons\/X twitter\" d=\"m7.89 9.535-.658-.941L2 1.1h2.25l4.225 6.048.658.941 5.492 7.856h-2.253zM14.625 0 9.248 6.25 4.953 0H0l6.494 9.451L0 17h1.468l5.678-6.6 4.535 6.6h4.953L9.9 7.2 16.092 0z\" style=\"fill:#54575a\"\/>\n<\/svg>\n \n                            <\/a>\n                            <a class=\"facebook\" title=\"Facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.hancockhealth.org%2Fzh%2F2020%2F06%2Ftest-your-fitness-five-at-home-fitness-checks%2F\" target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"8.954\" height=\"18.556\" viewbox=\"0 0 8.954 18.556\">\n    <path data-name=\"Fill 9\" d=\"M0 6.136h1.919V4.272A4.984 4.984 0 0 1 2.536 1.4 3.417 3.417 0 0 1 5.514 0a12.066 12.066 0 0 1 3.44.345l-.479 2.841a6.493 6.493 0 0 0-1.545-.231c-.747 0-1.415.268-1.415 1.013v2.168h3.058L8.36 8.911H5.514v9.644h-3.6V8.911H0z\" style=\"fill:#54575a\"\/>\n<\/svg>\n \n                            <\/a>\n                            <a class=\"pinterest\" title=\"\u8208\u8da3\" href=\"http:\/\/pinterest.com\/pin\/create\/link\/?url=https%3A%2F%2Fwww.hancockhealth.org%2Fzh%2F2020%2F06%2Ftest-your-fitness-five-at-home-fitness-checks%2F\" target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"13.121\" height=\"15.507\" viewbox=\"0 0 13.121 15.507\">\n    <path data-name=\"Icons\/Pinterest\" d=\"M7.868 12.1a2.8 2.8 0 0 1-2.378-1.2s-.565 2.217-.683 2.646a7.794 7.794 0 0 1-.918 1.958 9.719 9.719 0 0 1-1.215-.46 8.135 8.135 0 0 1 .172-2.061C3.034 12.208 4.1 7.746 4.1 7.746a3.664 3.664 0 0 1-.311-1.522c0-1.425.836-2.491 1.878-2.491A1.3 1.3 0 0 1 6.988 5a1.369 1.369 0 0 1-.009.173 20.457 20.457 0 0 1-.86 3.415A1.488 1.488 0 0 0 7.21 10.4a1.516 1.516 0 0 0 .446.044c1.844 0 3.086-2.341 3.086-5.114 0-2.109-1.437-3.687-4.051-3.687A4.589 4.589 0 0 0 1.9 6.014v.236a2.754 2.754 0 0 0 .642 1.887.463.463 0 0 1 .14.537c-.046.177-.154.6-.2.772a.335.335 0 0 1-.385.274A.339.339 0 0 1 2 9.685 3.7 3.7 0 0 1 0 6.01C0 3.277 2.332 0 6.958 0c3.717 0 6.163 2.658 6.163 5.511 0 3.773-2.121 6.589-5.25 6.589z\" style=\"fill:#54575a\"\/>\n<\/svg>\n      \n                            <\/a>\n                            <a class=\"linkedin\" title=\"\u9023\u7d50\" href=\"https:\/\/www.linkedin.com\/shareArticle?mini=true&#038;url=https%3A%2F%2Fwww.hancockhealth.org%2Fzh%2F2020%2F06%2Ftest-your-fitness-five-at-home-fitness-checks%2F&#038;title=Test your fitness: Five at-home fitness checks&#038;summary=If you don\u2019t know where you are, how can you know when you\u2019ve improved (or, gulp, the opposite)? 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            <\/div>\n\n                <\/div>\n\n            <\/div>\n\n            <div style=\"border-top:2px solid #d7d7d7;width:100%;\"><\/div>        <\/div>\n\n\n    <\/div>\n\n<\/section>\n\n<div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u5982\u679c\u4f60\u4e0d\u77e5\u9053\u81ea\u5df1\u5728\u54ea\u88e1\uff0c\u4f60\u600e\u9ebc\u77e5\u9053\u4f60\u4ec0\u9ebc\u6642\u5019\u9032\u6b65\u4e86\uff08\u6216\u8005\uff0c\u5495\u5695\uff0c\u76f8\u53cd\uff09\uff1f\u4e86\u89e3\u60a8\u5982\u4f55\u6839\u64da\u4e00\u4e9b\u95dc\u9375\u5065\u8eab\u6307\u6a19\u9032\u884c\u8861\u91cf\u3002 <\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-heading core-heading\">\n<h4 class=\"wp-block-heading\"><strong>\u6aa2\u67e5\u60a8\u7684\u975c\u6b62\u8108\u640f<\/strong><\/h4>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u5065\u5eb7\u7684\u6210\u4eba\u5fc3\u81df <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/heart-rate\/faq-20057979#:~:text=A%20normal%20resting%20heart%20rate%20for%20adults%20ranges%20from%2060,to%2040%20beats%20per%20minute.\">\u6572\u64ca60-100\u6b21<\/a> \u4f11\u606f\u6642\u6bcf\u5206\u9418\u3002\u5fc3\u7387\u8655\u65bc\u8a72\u7bc4\u570d\u7684\u4e0b\u9650\u8868\u660e\u60a8\u7684\u5fc3\u81df\u6b63\u5728\u6709\u6548\u5730\u5de5\u4f5c\uff0c\u5118\u7ba1\u6709\u8a31\u591a\u56e0\u7d20\u6703\u5f71\u97ff\u60a8\u7684\u5fc3\u8df3\u901f\u5ea6\uff0c\u5305\u62ec\u5e74\u9f61\u3001\u5438\u7159\u3001\u5fc3\u8840\u7ba1\u75be\u75c5\uff0c\u751a\u81f3\u60a8\u6240\u5728\u623f\u9593\u7684\u6eab\u5ea6\u3002 <\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u627e\u5230\u60a8\u7684\u8108\u640f\u4e26\u958b\u59cb\u8a08\u6578\u3002\u5982\u679c\u4f60\u7684\u5fc3\u7387\u8d85\u904e\u6bcf\u5206\u9418100\u6b21\uff0c\u8acb\u91cd\u8907\u6e2c\u8a66\u5e7e\u6b21\uff0c\u770b\u770b\u662f\u5426\u662f\u50e5\u5016\u3002\u5982\u679c\u6c92\u6709\uff0c\u8acb\u8aee\u8a62\u60a8\u7684\u91ab\u751f\u3002\u5982\u679c\u60a8\u7684\u5fc3\u7387\u4f4e\u65bc\u6bcf\u5206\u9418 60 \u6b21\uff0c\u60c5\u6cc1\u4e5f\u662f\u5982\u6b64\uff0c\u9664\u975e\u60a8\u662f\u975e\u5e38\u8a8d\u771f\u7684\u904b\u52d5\u54e1\u3002 <\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-heading core-heading\">\n<h4 class=\"wp-block-heading\"><strong>\u6311\u6230\u4f60\u7684\u6838\u5fc3<\/strong><\/h4>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u5982\u679c\u60a8\u7684\u6838\u5fc3\uff08\u57fa\u672c\u4e0a\u662f\u5f9e\u9838\u90e8\u5230\u9aa8\u76c6\u7684\u6240\u6709\u808c\u8089\uff09\u5f37\u58ef\uff0c\u60a8\u7684\u8eab\u9ad4\u6703\u66f4\u7a69\u5b9a\uff0c\u5e73\u8861\u4e5f\u6703\u66f4\u597d\u3002\u9019\u5c0d\u65bc\u8655\u7406\u5176\u4ed6\u4e8b\u60c5\u975e\u5e38\u6709\u7528\uff0c\u800c\u4e14\u5728\u7d46\u5012\u6642\u4e5f\u4e0d\u6703\u6454\u5012\u3002<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u5982\u679c\u4f60\u80fd\u6490\u904e\u53bb <a href=\"https:\/\/nrpt.co.uk\/training\/tests\/strength\/core.htm\">\u9019\u500b\u7cfb\u5217<\/a>\uff0c\u5e79\u5f97\u597d\uff01\u4f60\u7684\u6838\u5fc3\u662f\u8d6b\u62c9\u514b\u52d2\u65af\u3002\u5982\u679c\u6c92\u6709\uff0c\u6bcf\u9031\u91cd\u8907\u5e7e\u6b21\u5c31\u80fd\u9054\u5230\u76ee\u7684\u3002 <\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-heading core-heading\">\n<h4 class=\"wp-block-heading\"><strong>\u935b\u934a\u90a3\u4e9b\u817f<\/strong><\/h4>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u4f7f\u7528\u6905\u5b50\u78ba\u4fdd\u6bcf\u6b21\u8e72\u5230\u76f8\u540c\u7684\u9ad8\u5ea6\uff0c\u76e1\u53ef\u80fd\u591a\u5730\u8e72\u4e0b\u2014\u2014\u8173\u8ddf\u671d\u4e0b\uff0c\u96d9\u624b\u653e\u5728\u81c0\u90e8\uff0c\u5728\u6bcf\u500b\u52d5\u4f5c\u7684\u5e95\u90e8\u81c0\u90e8\u63a5\u89f8\u6905\u5b50\u3002 <\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u4f60\u600e\u9ebc\u6a23\uff1f <a href=\"https:\/\/www.topendsports.com\/testing\/tests\/home-squat.htm\">\u4f9d\u9760 <\/a>\u95dc\u65bc\u4f60\u7684\u6027\u5225\u548c\u5e74\u9f61\u3002\u4f8b\u5982\uff0c\u5982\u679c\u60a8\u662f 41 \u6b72\u7684\u7537\u6027\uff0c\u4e26\u4e14\u53ef\u4ee5\u505a 25 \u6b21\u6df1\u8e72\uff0c\u90a3\u9ebc\u606d\u559c\u60a8\uff01\u4f60\u9ad8\u65bc\u5e73\u5747\u3002\u4f46\u4f60\u77e5\u9053\u9019\u4e00\u9ede\uff0c\u5c0d\u5427\uff1f <\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-heading core-heading\">\n<h4 class=\"wp-block-heading\"><strong>\u5411\u4e0a\u63a8\uff0c\u5411\u4e0a\u63a8\uff0c\u5411\u4e0a\u63a8<\/strong><\/h4>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u9019\u662f\u4e00\u500b\u610f\u60f3\u4e0d\u5230\u7684\u82b1\u7d6e\uff1a\u7814\u7a76\u4eba\u54e1 <a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2724778\">\u627e\u5230\u4e00\u500b\u9023\u7d50<\/a> \u80fd\u5426\u505a\u5b8c\u4e00\u5806\u4f0f\u5730\u633a\u8eab\u548c\u662f\u5426\u6703\u5fc3\u81df\u75c5\u767c\u4f5c\u4e4b\u9593\u7684\u95dc\u4fc2\u3002 \uff08\u9700\u8981\u660e\u78ba\u7684\u662f\uff0c\u66f4\u591a\u7684\u4fef\u81e5\u6490\u610f\u5473\u8457\u66f4\u5c11\u7684\u98a8\u96aa\u3002\uff09\u6240\u4ee5c<a href=\"https:\/\/www.self.com\/story\/heres-exactly-how-to-do-a-push-up-correctly\">\u770b\u770b\u4f60\u7684\u8868\u683c<\/a>\uff0c\u8db4\u5728\u5730\u4e0a\uff0c\u770b\u770b\u5728\u4f60\u7684\u624b\u81c2\u767c\u8edf\u4e4b\u524d\u4f60\u80fd\u505a\u591a\u5c11\u500b\u4fef\u81e5\u6490\u3002\u8a72\u6e2c\u8a66\u50c5\u91dd\u5c0d\u7537\u6027\u9032\u884c\uff0c\u4f46 <a href=\"https:\/\/www.verywellfit.com\/push-up-test-for-upper-body-strength-and-endurance-3120272\">24 \u662f\u4e00\u500b\u53ef\u6bd4\u8f03\u7684\u76ee\u6a19<\/a> \u5c0d\u5973\u6027\u4f86\u8aaa\u3002&nbsp; <\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-heading core-heading\">\n<h4 class=\"wp-block-heading\"><strong>\u6aa2\u67e5\u4f60\u7684\u9748\u6d3b\u6027<\/strong><\/h4>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u817f\u7b4b\u548c\u4e0b\u80cc\u90e8\u7684\u9748\u6d3b\u6027\u6709\u52a9\u65bc\u9810\u9632\u80cc\u90e8\u554f\u984c\u4e26\u4fdd\u6301\u7a69\u5b9a\u3002\u4f60\u9700\u8981\u4e00\u500b\u8861\u91cf\u9019\u500b\u6e2c\u9a57\u7684\u6a19\u6e96\u3002\u5c07\u5176\u653e\u5728\u5730\u677f\u4e0a\u4e26\u7528\u81a0\u5e36\u7c98\u5728 15 \u82f1\u5bf8\u6a19\u8a18\u4e0a\uff1b\u4f60\u7684\u8173\u5c07\u8207\u9019\u500b\u6a19\u8a18\u5c0d\u9f4a\u3002 <\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u5750\u5728\u5730\u677f\u4e0a\uff0c\u96d9\u817f\u4f38\u76f4\uff0c\u6162\u6162\u5730\u76e1\u53ef\u80fd\u5411\u524d\u4f38\u5c55\u3002\u91cd\u8907\u6e2c\u8a66\u5169\u6b21\uff0c\u8a18\u9304\u6bcf\u6b21\u7684\u89f8\u53ca\u7bc4\u570d\u3002\u6aa2\u67e5\u60a8\u7684\u6700\u4f73\u6210\u7e3e <a href=\"https:\/\/www.physio-pedia.com\/File:Fitness_Categories_for_the_YMCA_Sit-and-Reach_Test_(in)_by_Age_and_Sex.png\">\u9019\u500b\u5716\u8868<\/a>. <\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">\u60a8\u73fe\u5728\u7684\u5065\u8eab\u7a0b\u5ea6\u5982\u4f55\uff1f\u6211\u5011\u60f3\u77e5\u9053\u9ad8\u6216\u4f4e\u2014\u2014\u4e26\u4e14\u6211\u5011\u53ef\u4ee5\u5e6b\u52a9\u60a8\u5065\u5eb7\u751f\u6d3b\uff01\u8acb\u5728\u793e\u4ea4\u5a92\u9ad4\u4e0a\u544a\u8a34\u6211\u5011\u4e26\u4f7f\u7528\u4e3b\u984c\u6a19\u7c64 #HancockHealthChallenge\u3002<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-ead-next core-acf\/read-next\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><section id=\"block-block_5ef4d716c7d72\" class=\"hp-sources-external-links-block  alignleft\" style=\"  padding-top: ;   padding-bottom: ;   margin-top: ;   margin-bottom: ;\">\n\n    <div class=\"container mx-auto\">\n        <h5>\u4f86\u6e90\u548c\u5916\u90e8\u93c8\u63a5<\/h5>\n\n        \n            <div class=\"sources-external-links-content\">\n                <span>\u5f9e...\u7372\u5f97\uff1a <p id=\"firstHeading\" class=\"firstheading\">\u6587\u4ef6:YMCA \u5750\u59ff\u524d\u5f4e\u6e2c\u8a66\u7684\u5065\u8eab\u985e\u5225\uff08\u6309\u5e74\u9f61\u548c\u6027\u5225\uff09.png<\/p>\n<\/span>\n                <a href=\"https:\/\/www.physio-pedia.com\/File:Fitness_Categories_for_the_YMCA_Sit-and-Reach_Test_(in)_by_Age_and_Sex.png\" target=\"_blank\">https:\/\/www.physio-pedia.com\/File:Fitness_Categories_for_the_YMCA_Sit-and-Reach_Test_(in)_by_Age_and_Sex.png<\/a>\n            <\/div>\n        \n        \n            <div class=\"sources-external-links-content\">\n                <span>\u5f9e...\u7372\u5f97\uff1a <p id=\"article-heading_1-0\" class=\"comp article-heading\">\u900f\u904e\u4fef\u81e5\u6490\u6e2c\u8a66\u6e2c\u8a66\u60a8\u7684\u4e0a\u534a\u8eab\u5065\u5eb7\u72c0\u6cc1<\/p>\n<\/span>\n                <a href=\"https:\/\/www.verywellfit.com\/push-up-test-for-upper-body-strength-and-endurance-3120272\" target=\"_blank\">https:\/\/www.verywellfit.com\/push-up-test-for-upper-body-strength-and-endurance-3120272<\/a>\n            <\/div>\n        \n        \n            <div class=\"sources-external-links-content\">\n                <span>\u5f9e...\u7372\u5f97\uff1a <p class=\"content-header__row content-header__hed\">\u9019\u662f\u6b63\u78ba\u505a\u4f0f\u5730\u633a\u8eab\u7684\u5177\u9ad4\u65b9\u6cd5<\/p>\n<\/span>\n                <a href=\"https:\/\/www.self.com\/story\/heres-exactly-how-to-do-a-push-up-correctly\" target=\"_blank\">https:\/\/www.self.com\/story\/heres-exactly-how-to-do-a-push-up-correctly<\/a>\n            <\/div>\n        \n        \n            <div class=\"sources-external-links-content\">\n                <span>\u5f9e...\u7372\u5f97\uff1a <p class=\"meta-article-title\">\u6d3b\u8e8d\u6210\u5e74\u7537\u6027\u7684\u4fef\u81e5\u6490\u904b\u52d5\u80fd\u529b\u8207\u672a\u4f86\u5fc3\u8840\u7ba1\u4e8b\u4ef6\u7684\u95dc\u806f<\/p>\n<\/span>\n                <a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2724778\" target=\"_blank\">https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2724778<\/a>\n            <\/div>\n        \n        \n            <div class=\"sources-external-links-content\">\n                <span>\u5f9e...\u7372\u5f97\uff1a <p>\u5728\u5bb6\u9032\u884c\u6df1\u8e72\u6e2c\u8a66<\/p>\n<\/span>\n                <a href=\"https:\/\/www.topendsports.com\/testing\/tests\/home-squat.htm\" target=\"_blank\">https:\/\/www.topendsports.com\/testing\/tests\/home-squat.htm<\/a>\n            <\/div>\n        \n        \n            <div class=\"sources-external-links-content\">\n                <span>\u5f9e...\u7372\u5f97\uff1a <p>\u6838\u5fc3\u808c\u529b\u548c\u7a69\u5b9a\u6027\u6e2c\u8a66<\/p>\n<\/span>\n                <a href=\"https:\/\/nrpt.co.uk\/training\/tests\/strength\/core.htm\" target=\"_blank\">https:\/\/nrpt.co.uk\/training\/tests\/strength\/core.htm<\/a>\n            <\/div>\n        \n        \n            <div class=\"sources-external-links-content\">\n                <span>\u5f9e...\u7372\u5f97\uff1a <p>\u5065\u5eb7\u751f\u6d3b\u98a8\u683c\u5065\u8eab<\/p>\n<\/span>\n                <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/heart-rate\/faq-20057979#:~:text=A%20normal%20resting%20heart%20rate%20for%20adults%20ranges%20from%2060,to%2040%20beats%20per%20minute.\" target=\"_blank\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/heart-rate\/faq-20057979#:~:text=A%20normal%20resting%20heart%20rate%20for%20adults%20ranges%20from%2060,to%2040%20beats%20per%20minute.<\/a>\n            <\/div>\n        \n            <\/div>\n\n<\/section> \n\n<div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-ore-in-category core-acf\/more-in-category\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-ubscribe-cta-banner core-acf\/subscribe-cta-banner\"><\/div>","protected":false},"excerpt":{"rendered":"<p>If you don\u2019t know where you are, how can you know when you\u2019ve improved (or, gulp, the opposite)? Find out how you measure up according to some key fitness indicators. <\/p>","protected":false},"author":6,"featured_media":4817,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[1314,387],"tags":[388,170,580],"service":[],"class_list":["post-4816","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-nutrition","category-health-possible","tag-enthusiast","tag-fitness","tag-home"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Test your fitness: Five at-home fitness checks - Hancock Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hancockhealth.org\/zh\/2020\/06\/test-your-fitness-five-at-home-fitness-checks\/\" \/>\n<meta property=\"og:locale\" content=\"zh_HK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Test your fitness: Five at-home fitness checks - Hancock Health\" \/>\n<meta property=\"og:description\" content=\"If you don\u2019t know where you are, how can you know when you\u2019ve improved (or, gulp, the opposite)? 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