Chest Workout (6) – Push-Up胸部鍛煉（6） -俯臥撑

Push-ups are a superb upper body exercise that use your body's own weight to build a sound fitness foundation.俯臥撑是一個極好的上身演習，使用人體自身的體重，以建立健全健身的基礎。 Push ups promote strength and balance by developing several key muscles, including the chest, triceps as well as the shoulders.推起伏推動力量和平衡發展的幾個關鍵的肌肉，包括胸部，三頭肌以及肩上。 It is a這是一個 compound exercise 複合運動 and can be difficult than seen, especially for ladies.並且可以看到困難得多，尤其是婦女。

Here are the step guide to do push-ups:下面是步驟指南做俯臥撑：

Steps: 步驟：

1. Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart.跪倒在地上，將您的雙手平放在地上，較肩略寬分開。
2. With your shoulders directly over your hands, straighten your arms.與你的肩膀，直接在你的雙手，伸直武器。
3. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight.移動你的腳回來，把你的腳趾頭在地上，讓你的膝蓋離地，你的腿直。
4. At this point, your body should form a straight line from your shoulders to your ankles.在這一點上，你的身體形成一條直線，從肩膀到腳踝。
5. Your body should remain straight throughout this exercise.你的身體應保持直線整個這項工作。 Keep your head and neck in line with your body so that you are looking down toward the floor.保持頭部和頸部符合你的身體，讓你低頭向地面。 (The above pictures show the fellows looking up because he wants to look at the camera. Should look down. Less strain on your neck.) This is the starting position. （以上圖片顯示研究員看，因為他想看看相機。應該瞧不起。不到你的脖子上的壓力。）這是起始位置。
6. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor .在控制方式，降低了對你的身體在地上，手肘彎曲， 直到你的身體幾乎觸地 。
7. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position.現在，你的身體推離了地面，雙臂拉直，直到你回到了起始位置。
8. If you need to reduce the intensity of this exercise you can perform the push-up from your knees.如果您需要的強度，以減少本練習中，您可以執行俯臥撑從你的膝蓋。
   

Tip: 提示：

• Common mistake is allowing the back to arch and sag, putting pressure on the lower back.常見的錯誤是允許回到拱和下垂，把壓力下背部。 Try shifting the burden to your core by flattening your back and contracting your midsection.嘗試轉嫁給你的核心是推平你的背部和承包的中段。

Normally, if I were at home and not going to gym for some days, I will do push-up, especially during the commercial break of a TV show.通常情況下，如果我在家裡，而不是去健身房了幾天，我會做俯臥撑，特別是在商業中斷的電視節目。 I just keep going until failure and the feeling is great.我只是繼續下去，直到失敗的感覺是巨大的。

If you find the conventional push up hurting your wrist, you may want to try a equipment called如果您發現傳統的推高傷害你的手腕，你可能想嘗試設備稱為 Perfect Push-Up 完美俯臥撑 . 。 It allows your arms to rotate naturally when you do push-ups . 它使你的雙臂自然旋轉時做俯臥撑 。 Most of the users said that it gives them a proper wrist angle – means that you can do push ups until muscle fatigue stops you without sore wrists.大多數用戶表示，這可以給他們適當的手腕角度-這意味著你可以把窗口，直到你停止肌肉疲勞而酸痛的手腕。

Category: 分類： Chest 胸膛 Email This Post 通過電子郵件發送此帖

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