1, complex set push-up (level, go up inclined, below inclined) 字串9

Exercise muscle: Deltoid of chest muscle, shoulder, go up triceps of back flesh, humerus. Experienced law: 3 groups are done continuously, across block has the stand when commutation pose only. 字串2

Push-up of A, standard -- two tactics maintains the ground to be the same as shoulder breadth, leg and back unbend, bipod and approach, brachial unbend, lock up ancon joint. The eye looks ahead, do not see the ground, drop the body comes bosom almost touchdown, carry a back straight, next control ground pushs a body to restore initiative pose. Notice behavioral rhythm. 字串8

B, on inclined push-up -- two tactics is maintained in 50 -- on 70 centimeters tall pew. The body drops to bosom and hand parallel, reoccupy force is maintained. This exercise basically is bottom of experienced chest muscle. Besides pew, also can maintain the hand on gymnastical ball to do, such difficulty are greater, because more muscle can participate in a movement to poise, include lumbar abdominal muscle. 字串8

Next C, inclined push-up -- bipod is put on pew to prop up, on hand park ground. Drop the body comes bosom almost since touchdown pusher. This kind of experienced law basically is aimed at chest muscle upside and humeral flesh forehead. Also can replace with gymnastical ball will increase body to do sarcous to participate in.

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2, puissant push-up

Exercise muscle: Flesh of chest muscle, shoulder, go up triceps of back flesh, humerus. 字串1

Initiative pose and standard push-up are identical, but in ground of right hand park while, left hand is put on an about 20 centimeters high support. Drop slowly the body stands by left hand of 　 of 　 of 　 of 　 　 　 till left shoulder, use next erupt force is maintained rise come, make both hands has a brief rise high into the air. The instantaneous body in both hands rise high into the air a bit towards the left turns, make left hand falls in the ground, and the right hand falls on stay. 字串7

3, push-up turn

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Exercise muscle: After humeral deltoid bundle, bottom of lumbar side flesh, lumbar back flesh. 字串6

Initial action and standard push-up are identical. In open a body, portion of the back of a person of two arms unbend rotates right, lift on sword arm, at the same time eye also the movement as sword arm right upper part looks, restore to begin a pose after brief halt, change do another side.

4, humerus triceps push-up 字串2

Exercise muscle: Humerus triceps.

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As identical as standard push-up practice, but two tactics approach is propped up and have a bit inward turning, make big toe and forefinger form a triangle model. This loads with respect to what changed humerus triceps.