(单词翻译:单击)
Push ups are a great way to improve upper body strength and are a low cost exercise that can be done anywhere. Here are our top tips to make sure you are doing them correctly.
俯卧撑是一种有效提高上身力量的锻炼方式，花费小，且不受锻炼场地的限制。本期节目我们将告诉你如何用正确的姿势做俯卧撑。
Step 1: Find somewhere comfortable
1.场地
You must make sure you are in a comfortable environment to carry out your exercise. If you are in a gym make sure you are not obstructing other people. Make sure the floor is flat and level.
必须保证在此处能安心锻炼。如果是在健身房，要确保自己不会影响别人，而且要保证地板平整。
Step 2: Start position
2.起始姿势
Lie on your stomach with your hands, palms flat underneath your shoulders. Fully extend you fingers. Put your feet together with your toes bent underneath. Keep your legs straight.
双手撑地，两手位置在肩部正下方，五指张开；双腿并拢，脚趾向下，腿要伸直。
Step 3: Action
3.动作
Straighten your arms and push your body up. Remember to keep your back and legs straight. When you reach the top pause for a second and then lower yourself back towards the floor until your chest is 2 inches from the floor and your elbows are at 90 degrees.
伸直胳膊，支撑起身体，记住要使背部和双腿挺直。之后停留两秒钟，随后弯曲胳膊使身体向下，直到胸口部位离地面2英寸，此时胳膊肘应该呈90度弯曲，最后重新回到初始姿势。
Step 4: Amount
4.数量
Never exceed your comfort zone. If you are starting out try doing a set of 10 push ups and as you begin to get more confident increase the amount of repetitions by 5 each time. Remember to the a few minutes between each set if you want to do more than one set.
不要浅尝辄止。刚开始的时候可以尝试连续做1组——10个俯卧撑，对自己有信心之后可以慢慢增加，每次5个。记住，如果你想做更多，可以在每组中间稍作停顿。
Step 5: Tips
5.技巧
To make sure you are keeping your back straight you can imagine that you are attached to a plank of wood and this needs to stay attached to your back. Exhale as you push upwards. If you want to work your triceps more you can move you hands closer together. To concentrate more on your chest muscles try moving your hands further apart.
确保背部挺直，想象自己背部有一块木板，你要使背部紧贴在这块木板上。另外，如果你想锻炼胳膊上的肌肉，你可以尝试着让两只手离得更近一些；而如果想锻炼胸部肌肉，则要使双手离的远一些。
Thanks for watching video How To Do Push Ups.
谢谢收看本期“如何做俯卧撑”节目。
