10分钟下腹部训练 10 Min INTENSE LOWER ABS WORKOUT at Home _ No Equipment 13:47 10分钟胸部力量塑型 需要哑铃 10 Minute Dumbbell Chest Workout at Home 12:17 10分钟站姿腹肌训练 10 Min STANDING ABS WORKOUT at Home _ Core Strength No Equipment 11:12 ...
Adopt the push-up position with one hand on the plate(s) and the other on the floor. Your hands should be about shoulder-width apart. Brace your core and pull your shoulders down and back. Bend your arms and lower your chest down toward the floor. Pushing mainly on the elevated hand,...
As you lower down to do the Push Up, you should lower your chest directly between your hands, keeping a nice straight line with your body. Your elbows shouldn’t flare out from your body. Your elbows should make an arrow shape with your body. Like this (–> ). You do not want your...
Lower chest to touch floor. Always aim to go as low as you can, as to access your full range of motion. Push palms into the floor and extend arms to press body back up to start position. Note: The wider you place your hands, the more you’ll work your chest muscles. The closer ...
Things To Avoid:The key to a great push up is to have no movement in your body except at the elbow joint. Your hips, chin, chest and forehead shouldn’t sag as if they were reaching for the floor. Also keep in mind where your elbows track during each rep. Ideally, your elbows shou...
Keeping your elbows in towards your ribs and your forearms vertical, bend at the elbows to lower your body towards the floor. Your head and shoulders should move forwards of your hands as you get closer to the floor. Use your full range of motion to lower your chest in between your hand...
4–Without dropping your head or hips, bend your arms and lower your chest to within an inch or so of the floor. Keep your upper arms close to your sides and your wrists straight. 5–Push yourself back up and then repeat. 6–Make knuckle push-ups more comfortable by resting your hands...
Push-ups work your arms (triceps and forearms), your chest, lower back, abs, quads and calves. They work the intercostal muscles covering your ribs and if you do enough of them and breathe in and out explosively as you do them they even work your lungs which means they become an aerob...
Lower your chest towards the floor by bending your elbows until they form a 90-degree angle. Push yourself back up to the starting position by straightening your arms. Maintain proper form throughout the exercise, and aim to do as many push-ups as you can with good technique. Focus on qu...
In other words, be sure to lower fully, your chest just brushing the floor, during each push-up. 4. Place Hands just Outside Shoulders It’s common for people to place their hands too high (more in line with their heads) and also wider than needed, which makes you target the wrong ...