梦想大：90秒俯卧撑
Push-ups are agold standard exercise. When done consistently, they're able to build both upper and core strength...and they do it relatively fast. But, why are they so dang hard? If you think about it, with a push-up you're lifting your body weight (60-70% of it, say experts). That's what makes them more difficult than dumbbells, but it's also what makes them awesome—the more you do, the more you want to do.
这项4周的计划将通过形式，功能和一些辉煌的技巧一步一步，使您可以在一周内从0到40次俯卧撑。
第1周：从10开始
这是科学：俯卧撑很容易，没有人说过。但掌握它们并不只是给你水冷却器吹牛的权利，这是一个名副其实的健康福音。一项关于超过1,100人发表的研究美国医学协会杂志发现，在10年期间，可以在连续执行40次俯卧期的人令人印象深刻的96％，而不是在同一时间范围内完成少于10的人。鉴于两名美国人的一个人有某种形式的心脏病，这是一个你想要掌握的动作。另外，我们提到了Buff武器吗？
周一的:对于我们的职业专栏开球，我们最好的最好的：我们自己的健康中心编辑Danielle Gamiz，他也恰好是经过认证的小组健身教练。（Holler！）“俯卧撑的伟大事物是一个目标是你不仅变得更强壮，当你做到他们时，你觉得一个总是Badass，”她说。这是本周教练Gamiz的努力。
计划：“本周是关于你的表格，”Gamiz说。“开始，看看你可以用传统风格做多少次俯卧撑（你的手和脚趾上的重量）。”专注于保持你的背部平坦（中间没有下垂！），直接手低于肩膀。当你弯曲你的肘部时，想象你的锁骨瞄准地板;在躯干接触并再次伸直之前停止大约两英寸。也许你可以做10个......或一个。或者没有。都很好。如果您发现自己挣扎，这些修改中的任何一个都可以使其更容易，但仍然依靠建立必要的力量：
墙壁俯卧撑：Stand two to three feet away from a wall, facing it. Stretch your arms out until they touch the wall, then back your feet away until your body forms a straight, diagonal line. Bend elbows until your chest nears the wall. Straighten. Repeat.
Bench pushup:弯腰并在长凳或坚固的椅子上休息，双臂伸直。向前铲掉，直到你的身体从头到脚形成长直线。尽可能地弯曲肘部和更低。拉直。重复。
您本周的目标是在90秒内完成10次俯卧撑，以任何形式感觉可行，每天都有。如果你可以做十分之10以上，伟大的继续！“你弄清楚你的力量，所以我们可以在这方面建立，”Gamiz说。
Top tip:Right before you do a pushup, breathe in deeply and exhale. “You’re preparing your body to do the work,” says Gamiz. “Pushups are hard!”
第2周：建立你的耐力
这是科学：It’s hard to think of a more complete way to build upper body strength than an old-fashioned pushup. In one movement, you’re developing shoulder stability, biceps and triceps strength, engaging your abdominal and back muscles, and getting a small dose of cardio to boot. If you need to perform a modified from-the-knees pushup, that’s totally fine: A study in the力量与调理研究found that the modified version can work just as many muscles, while allowing you to control the level of difficulty.
周一的:HealthCentral’s editor and certified group fitness instructor Danielle Gamiz is back with more advice on working your way to 40 pushups in a row. “This week, we’re playing with stamina,” she says. To do that, you’ll dabble in what’s called Tabata—a high-intensity workout that lasts just four minutes (trust us, that’s long enough!)
计划：“我们正在将你的推迟增加到20岁，”Gamiz说。“你可能还没有准备连续20次，但是通过本周的计划，你将在四分钟内完成20。”为此，您需要一个计时器。你将要做20秒的工作，然后休息10秒，八次。准备好？20秒，尽可能多地俯卧撑。休息10秒。再次进一步20秒，尝试使用第一次做同样的俯卧撑。再休息10秒钟。再次重复两次。 Each day, try to squeeze one more pushup into the 20 seconds of work—so if you started on Monday doing four pushups every 30 seconds, by Friday, you’re shooting for eight in a row. (Remember, it’s fine to do a modified version, especially as you get tired!)
Top tip:Don’t overthink things, says Gamiz—it’s just a pushup, after all. “Picture your body as a nice long plank,” she says. “Engage your abs, glutes, and quads so they support you, but don’t squeeze so hard you can’t move them!”
第3周：培养你的力量
这是科学：Exercise scientists used to think that aerobic activity was the only real way to improve heart health and lose weight. Strength training was good for, well, strength, they postulated, but cardiovascular health required cardiovascular activity. But recent research in the作者：王莹，体育中科学与医学杂志已经爆发了这个神话，表明，当没有冗长的休息时期一致地进行时，力量锻炼可能与心血管健康和减肥作为骑自行车的有氧活动一样巨大。因此，俯卧撑，同时显然培养你的肌肉稳定性和力量，也在养血和肺部，让你成为一个整体更健康的人类。
周一的:It’s all about getting stronger this week, and that means you might consider supplementing your pushups with a set of hand weights, says HealthCentral editor and certified group fitness instructor Danielle Gamiz. “If you have a set of dumbbells, add five minutes to your routine with a set of biceps curls, overhead press, and chest press (lie on your back and push weights toward the sky),” she suggests. “The greater your overall strength, the easier pushups become.”
计划：“第三周，重点是更长的工作时期与更多代表，”Gamiz说。您将致力于串联10次俯卧撑，直到您按住（等待它）60次俯卧撑。不要吓坏了！你会在10套之间得到充足的休息。所以即使你超过50％的梦想大目标，你也会四点来，你允许你允许的时间。这是如何：
Monday:获取您的计时器，命中开始，并执行10次俯卧撑。完成后，休息直到下一分钟的顶部 - 然后再去。（任何熟悉Crossfit的人都可能认识到这种健身 - 建筑策略：它有效！）做三分钟（30次俯卧撑总数休息），然后停止。
周二：Same as Monday, but shoot for four minutes (10 pushups at the top of the minute, rest until the top of the next minute, then go again, four times).
周三：Same as Tuesday, then grab a set of lightweight dumbbells (or gallon water jugs, if you don’t have weights) add in a circuit of 10 x biceps curls, 10 x overhead presses, and 10 x chest presses when you’re finished.
Thursday:获取您的计时器，命中开始，并执行10次俯卧撑。完成后，休息直到下一分钟的顶部 - 然后再去。Repeat five times.
Friday:周四重复，然后抓住你的哑铃，并加入10个10 x二头肌卷发，10 x架空按压，10 x胸部胸部按压。
周六：准备好6-0。每分钟击中10次俯卧撑，在一分钟内，六分钟，每分钟的剩余时间休息。
Top tip:“每一轮俯卧撑都会变得更加努力，”Gamiz说。“这是一瞬间 - 当你觉得你不能再这样做了 - 当你发现你所做的事情时。”在开始燃烧时扮演自己的心理游戏，你会再做一次。当你再做一次时，请练习最后一次尝试。然后在那之后挤出一个俯卧撑。这里的心理韧性将使下周的目标是可实现的。
第4周：混合和匹配的俯卧撑样式
这是科学：更多的肌肉等于更快的新陈代谢，更快的代谢有助于您的身体在休息时燃烧更多的卡路里。一项研究，虽然俯卧撑主要是用肩膀和三头肌滴The Journal of Physical Therapy Science发现手中定位的微妙变化发生不同的肌肉 - 因此，更多的肌肉质量（和代谢更快）。手更贴近，加强了胸椎（肩部和胸部之间的三角肌肉，让您在坦克顶部保持超贴），而宽门的态度和胸部沿着肋骨侧面的肌肉作品笼）。所有这些都要说，用这个基本的运动，你可以建立一大批新陈代谢促进肌肉。
周一的:这是一周，人们！你一直在工作，现在你会把它全部放在考试中。“90秒内的四十次俯卧撑是很多，”健康中央编辑和认证团体健身教练Danielle Gamiz说。“你可能会感到沮丧，因为你还不那么令人沮丧，但重要的是要记住你现在的耐力比你在月初所做的更强大和更多的耐力。”如果你给整个40岁开始，那就留下来，不要下来。明天再试一次，然后之后再试。四十是令人印象深刻的金额，但只要你留下来，就没有难以克服的，所以通过你已经完成了40或更长，就没有串起来。
计划：Doing 40 of anything in a row is monotonous, so this week instead of playing with the clock, you’re going to play with variations. Here’s the breakdown:
Monday:从传统的10个俯卧撑。开关immediately to 10 incline pushups using a chair, then transition right away to 10 staggered pushups (do one with your hands closer together, then one with your hands wider apart; repeat alternating pattern five times). Rest for 60 seconds, then finish with 10 traditional pushups.
周二：Repeat this sequence above, shortening the rest period to 30 seconds. At the end, add three sets of 10-rep biceps curls with dumbbells or water jugs.
周三：Do 10 traditional pushups, followed immediately by 10 staggered pushups, followed immediately by another 10 traditional pushups. Rest for 30 seconds, then finish with 10 more traditional pushups. (Getting close!)
Thursday:Do 10 incline pushups using a chair, then transition right away to 20 traditional pushups. Quickly stand up and do dumbbell biceps curls for 30 seconds. Return to the floor and finish with 10 traditional pushups.
Friday:做10次传统俯卧撑，休息15秒，然后做20个传统的俯卧撑。另外15秒休息，完成10个传统俯卧撑。
周六：今天是这一天！停下来，下降，给我们40.不要担心时钟：如果你保持稳定的节奏 - 不是太快，而不是太慢 - 你会自然地进入90秒以下。如果你需要休息一下，那也没关系。休息，重新启动并再次播放。
Sunday:如果星期六取得了成功，那就是休息日！如果你不太到达那里，这是你的备份镜头。这是这项协议：感谢叫做肌肉记忆的小事，每次尝试在90次达到40时，它会变得更轻松。你的肌肉纤维还记得钻头，今天会感受到（逐步）比前一天更容易。只要你坚持下去，你就会到达那里。
Top tip:尝试连续40次俯卧撑的一周没有开玩笑。通过做两个延伸，您可以帮助您的肌肉恢复：
孩子的姿势：Kneel, sit back on your heels, bend your chest to the floor and stretch your arms out in front of you.
Wall Shoulder Stretch:Stand with the right side of your body against the wall, right arm stretched out against the wall behind you, hand parallel to shoulder. Feel the stretch across your chest and through your arms.
Contributors: Julia Savacool, Beth Shapouri, Danielle Gamiz
- Pushups and Heart Disease:美国医学协会杂志。(2019). “Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men.”jamanetwork.com/journals/jamanetworkopen/fullarticle/2724778
- 修改的俯卧撑与传统：力量与调理研究。（2011）。“在传统和改良的俯卧位支持的体重百分比对体重百分比的影响。”[pubmed.ncbi.nlm.nih.gov/20179649/]
- 有氧运动与强度培训福利：作者：王莹，体育中科学与医学杂志。(2018.) “A Comparison of the Acute Physiological Responses to BodyPump vs Iso-Caloric and Iso-Time Steady State Cycling.”jsams.org/article/s1440-2440（18）30062-8/fulltext.
- 升降变化和肌肉发展：The Journal of Physical Therapy Science。（2016年）“俯卧撑锻炼在肌肉活动中不同的掌毛宽度的影响。”ncbi.nlm.nih.gov/pmc/articles/PMC4792988/
