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窄距俯卧撑
close-grip push-up

手臂No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: triceps · Secondary: triceps, shoulders
close-grip push-up demonstration

中文步骤

  1. 从高位平板支撑开始，双手并拢，位于肩膀正下方。
  2. 收紧核心，将身体降低到地面，保持肘部靠近身体两侧。
  3. 推动手掌以伸展手臂并返回到起始位置。
  4. 重复所需的重复次数。

English Steps

  1. Start in a high plank position with your hands placed close together, directly under your shoulders.
  2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
  3. Push through your palms to extend your arms and return to the starting position.
  4. Repeat for the desired number of repetitions.

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