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Test Yourself: Do 100 Pushups
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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.% b& M% q! l f9 V
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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.
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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.. e' X# V: Y4 Z- l* q
% Y) }( K$ ~2 H2 X' GWorkout 2: Tuesday, Thursday, Saturday2 j$ U% P9 K0 }/ B( {
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. |
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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 ...
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IP卡
狗仔卡
提升卡
置顶卡
沉默卡
喧嚣卡
变色卡
千斤顶
显身卡
感谢翻译。兑现奖励！
