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將雙手與肩同寬，並與之保持在一條直綫上。現在，你必須通過彎曲手臂來反復降低和提高你的胸部，同時保持你的腿是直的。
要時刻保持良好的狀態，不要作弊偷懶哦。如果你覺得堅持下來很困難，可以彎曲腿部，用膝蓋來支撐。但一定要試著用第一種方法來做運動，你會得到更好的效果!
它是最完整的練習之一，在大多數的常規練習中都會出現。
保持半蹲姿勢，雙手放在臀部，一次推進一條腿。前腿的角度絕對不能超過90度，移位腿的腳跟不能離開地面。熟練之後，你可以兩手各握一個啞鈴來做這個練習。
來進行下一組運動吧!