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发表于 12-8-2008 03:00:19
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what is a push up?
According to Wikipedia, a push-up (USA English), or a press-up (UK English), is "a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms."
据维基百科全书讲，俯卧撑是一种很容易实施的锻炼方法，面朝下平卧，用手臂支撑身体作上下运动。
挺帅的，我要是这个样子就好了！
Push ups are a basic exercise used in civilian athletic training or physical education and, especially, in military physical training and will develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.
Instructions for "good-form" push ups
Good-form Push Up
完全俯卧撑
Lie prone on the ground with hands placed as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.
Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.
Instructions for "alternative" push ups
变相俯卧撑
Modified Push Up
So you're tried the "good-form" push ups, but can only manage one or two before exhaustion sets in.
Don't be despondent; several alternative options exist which will still enable you to follow the hundred push ups plan.
* "Knee" push ups - to reduce the lifting load by about 50% you can do the same exercise, but do it on your knees. Keeping a straight line from neck to torso is still important, so please pay attention to correct body alignment as you perform your workout.
* "Knuckle" push ups - don't worry, these are not just for the hard-core push up folks. Some people experience wrist discomfort as they perform "good-form" push ups, but by closing your hands and making a fist, your body weight ends up on your knuckles instead of your palms, thus avoiding the wrist extension motion. Note: Please be sure to do this type of push up on a padded mat, plush carpet or even better a rolled up towel.
* "Bench" push ups - you can also use a low bench or chair to support your arms while you perform either regular push ups or "knee" push ups. This type of push up allows you to really concentrate on the push up motion; all without the strain of the regular version. Note: Please be sure the bench or chair is stable and secure before you perform the push ups.
* "Wall" push ups - if all the above options are still too challenging, one final variation exists. The "wall" push up dramatically reduces the pressure on the arms, upper back and abs. The closer you stand to the wall, the easier they are to perform, but remember, it's still important to be aware of your body alignment as you perform the "wall" push up. As you gain strength and confidence, move your feet slightly further away from the wall to make the workout more challenging. Feel free to consider moving to the "bench" or "knee" style push ups once your initial strength has increased.
Remember, the main aim of the hundred push ups program is to improve your strength, fitness and general health. It really doesn't matter what style of push up you perform as long as you continue to make progress and keep challenging yourself. Give the 6-week program a chance and I know you'll be amazed at your new found strength. Good luck!
记住，不要不好意思，如果你只能做这种变相俯卧撑。我们的目的是锻炼你的韧性，健美的身材和健康的体魄。只要你坚持下去，并不断地挑战你自己，6周以后你就不是你了！祝你好运气！
[ 本帖最后由 xblues 于 12-8-2008 01:09 编辑 ] |
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发表于 12-8-2008 02:39:27
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刚才自测一下只剩1/3的功力了. 顺便说一下体会,抬头远比低头做要累, 胸肌比腹肌长的快.
