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俯卧撑
push-up

胸部No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: pectorals · Secondary: triceps, deltoids, core
push-up demonstration

中文步骤

  1. 从高位平板支撑开始，双手分开略宽于肩宽，双脚并拢。
  2. 弯曲肘部，调动核心力量，将身体压向地面，保持身体呈一条直线。
  3. 当你的胸部刚好高于地面时，暂停片刻，然后伸直手臂，将自己推回起始位置。
  4. 重复所需的重复次数。

English Steps

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
  3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
  4. Repeat for the desired number of repetitions.

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