jerry 发表于 2009-9-16 14:21

Test Yourself: Do 100 Pushups

Test Yourself: Do 100 Pushups


Pushups may be the best chest-, shoulder-, and arm-building move around, and blasting out 100 reps in one shot says a lot about your strength and endurance. Here's a plan to get you there, no matter how low your current pushup power is.

Start by figuring out how many pushups you can perform with good form. This is your current max. Every two weeks, take two days off and then retest your max.

Workout 1: Monday, Wednesday, Friday
Perform four times your max number of reps, taking as long as you need to do so. It's OK if subsequent sets have fewer reps than your max.

Workout 2: Tuesday, Thursday, Saturday
Set an alarm to go off five times throughout the day (every two to three hours is fine). Each time it sounds, hit the deck and do two sets of pushups. The first set should just be your max number. Rest 45 seconds, and then perform the second set, trying to reach your max again, resting as little as possible until you do.

yourback 发表于 2009-9-16 14:21

测试一下：你100俯卧撑
俯卧撑可能是最好的胸，肩，臂的运动，并在爆破一杆100销售代表说，关于你的力量和耐力很多。这里有一个计划，让你那里，不管你目前的俯卧撑的能力是多少。
首先计算出多少俯卧撑你可以执行的好形式。这是当前最大。每两个星期休息两天，然后重新测试您的最高。
锻炼1：周一，周三，周五
您执行高次数，大量的不同的辅助动作，同时，只要你需要这样做。它的确定，如果以后套少比您的最高代表。
锻炼2：周二，周四，周六
第一组，只是把你的最大数量。休息45秒，然后再执行第二盘，试图再次达到您最大，休息尽可能少，直到力竭。
大概的意思就是这个了，网上的翻译也不准啊！~

jerry 发表于 2009-9-16 16:32

{:2_31:} 感谢翻译。兑现奖励！

yourback 发表于 2009-9-16 17:04

共同学习，共同进步，经常交流啊！~

欧阳彦 发表于 2010-5-22 14:27

真的很好 会外语太好了

蓝色火熖 发表于 2010-8-17 10:54

抬高躯干锻炼上胸肌

蓝色火熖 发表于 2010-8-17 11:00

齐天大圣 发表于 2010-8-17 11:25

哇。。。。。。。。

liuzi1000000 发表于 2010-11-15 13:38

楼上的动作不标准，明显上身力量不够
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