More definition, greater strength and, if you keep at it, a higher percentage of lean muscle mass.
你會(huì)變得更有形、更強(qiáng)壯，如果堅(jiān)持鍛煉，肌肉比例會(huì)更高。

1. Narrow Grip Push-Up
1、窄握臥推

This move targets the triceps, shoulders, chest and core. Be sure to draw the shoulder blades down the back and keep elbows close to body. Need to modify? Add some incline, placing the hands on a box or bench.
這動(dòng)作針對(duì)三頭肌、肩膀、胸部和核心肌群。記得背部同肩胛一同下壓，肘部靠近身體。需要點(diǎn)變式？增加傾斜度，手放箱子上或者長(zhǎng)凳上。

2. Renegade Row
2、俯臥側(cè)平舉

Holding a high plank, keep the shoulders in line with one another and allow elbow to graze the rib cage as it moves toward the ceiling. Try to keep hips from rocking by separating the feet and keeping glutes and quads engaged.
保持高平板支撐狀態(tài)，肩膀保持齊平，手肘向天花板撐起時(shí)允許接觸胸腔。臀部盡量不要翹起，兩腳分開，帶動(dòng)胯部和四頭肌。

3. Prone Y and T
3、展開前伸式俯臥

Keep glutes engaged and hip bones and feet on the ground. Do engage the upper back, and keep a nice long neutral neck.
帶動(dòng)胯部，臀骨和腳著地。一定要帶動(dòng)上背部，伸長(zhǎng)脖子，保持頸部不偏不倚。

4. Side Lying Tricep Press
4、側(cè)臥壓三頭肌

This side-lying push-up will tone the triceps, biceps and obliques in just one equipment-free move. Timing your breathing. Exhale as you press your body off the floor, and inhale as you return to the start position.
側(cè)臥仰臥起坐可以給三頭肌、二頭肌塑形還有腹斜肌，這個(gè)動(dòng)作不需要器械。邊呼吸邊計(jì)時(shí)。身體壓向地面時(shí)呼氣，恢復(fù)起始狀態(tài)時(shí)吸氣。

5. Half Get-Up
5、半起身

Holding a book or a dumbbell, the half Turkish get-up works everything from your shoulders, arms, hips, back and core. Make sure to drive through the heel of the bent leg as opposed to coming to toes, and keep an eye on the extended hand to maintain proper shoulder position.
拿本書或者啞鈴，半土耳其式起身可以鍛煉你的肩膀、手臂、臀部、背部和核心肌群。確保彎曲的那條腿的腳跟發(fā)力，而非靠腳趾頭。眼睛關(guān)注伸出的那只手，保持肩部位置適中。?

聲明：本雙語(yǔ)文章的中文翻譯系滬江英語(yǔ)原創(chuàng)內(nèi)容，轉(zhuǎn)載請(qǐng)注明出處。中文翻譯僅代表譯者個(gè)人觀點(diǎn)，僅供參考。如有不妥之處，歡迎指正。