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Push ups are a great way to improve upper body strength and are a low cost exercise that can be done anywhere. Here are our top tips to make sure you are doing them correctly.
俯臥撐是一種有效提高上身力量的鍛煉方式，花費(fèi)小，且不受鍛煉場地的限制。本期節(jié)目我們將告訴你如何用正確的姿勢做俯臥撐。
Step 1: Find somewhere comfortable
1.場地
You must make sure you are in a comfortable environment to carry out your exercise. If you are in a gym make sure you are not obstructing other people. Make sure the floor is flat and level.
必須保證在此處能安心鍛煉。如果是在健身房，要確保自己不會影響別人，而且要保證地板平整。
Step 2: Start position
2.起始姿勢
Lie on your stomach with your hands, palms flat underneath your shoulders. Fully extend you fingers. Put your feet together with your toes bent underneath. Keep your legs straight.
雙手撐地，兩手位置在肩部正下方，五指張開；雙腿并攏，腳趾向下，腿要伸直。
Step 3: Action
3.動作
Straighten your arms and push your body up. Remember to keep your back and legs straight. When you reach the top pause for a second and then lower yourself back towards the floor until your chest is 2 inches from the floor and your elbows are at 90 degrees.
伸直胳膊，支撐起身體，記住要使背部和雙腿挺直。之后停留兩秒鐘，隨后彎曲胳膊使身體向下，直到胸口部位離地面2英寸，此時(shí)胳膊肘應(yīng)該呈90度彎曲，最后重新回到初始姿勢。
Step 4: Amount
4.數(shù)量
Never exceed your comfort zone. If you are starting out try doing a set of 10 push ups and as you begin to get more confident increase the amount of repetitions by 5 each time. Remember to the a few minutes between each set if you want to do more than one set.
不要淺嘗輒止。剛開始的時(shí)候可以嘗試連續(xù)做1組——10個(gè)俯臥撐，對自己有信心之后可以慢慢增加，每次5個(gè)。記住，如果你想做更多，可以在每組中間稍作停頓。
Step 5: Tips
5.技巧
To make sure you are keeping your back straight you can imagine that you are attached to a plank of wood and this needs to stay attached to your back. Exhale as you push upwards. If you want to work your triceps more you can move you hands closer together. To concentrate more on your chest muscles try moving your hands further apart.
確保背部挺直，想象自己背部有一塊木板，你要使背部緊貼在這塊木板上。另外，如果你想鍛煉胳膊上的肌肉，你可以嘗試著讓兩只手離得更近一些；而如果想鍛煉胸部肌肉，則要使雙手離的遠(yuǎn)一些。
Thanks for watching video How To Do Push Ups.
謝謝收看本期“如何做俯臥撐”節(jié)目。
