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Beginner
Strength

Push-up

经典的上肢训练动作,主要锻炼胸肌、三头肌和肩部。

Tips
  • 双手与肩同宽,手掌位于肩膀正下方
  • 身体保持一条直线,核心收紧
  • 下降时吸气,推起时呼气
  • 全程保持颈部自然,不要抬头或低头
Common Mistakes
  • 塌腰或撅臀
  • 手臂外展角度过大(应约45度)
  • 下降深度不够
  • 呼吸节奏混乱
Target Muscles
Chest
Arms
Shoulders
Equipment
No Equipment
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