夏日和肉肉說拜拜 5個基本動作練出好身材
More definition, greater strength and, if you keep at it, a higher percentage of lean muscle mass.
你會變得更有形、更強壯，如果堅持鍛鍊，肌肉比例會更高。
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.
這動作針對三頭肌、肩膀、胸部和核心肌羣。記得背部同肩胛一同下壓，肘部靠近身體。需要點變式?增加傾斜度，手放箱子上或者長凳上。
2. Renegade Row
2、俯臥側平舉
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 glutesand quads engaged.
保持高平板支撐狀態，肩膀保持齊平，手肘向天花板撐起時允許接觸胸腔。臀部儘量不要翹起，兩腳分開，帶動胯部和四頭肌。
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.
帶動胯部，臀骨和腳着地。一定要帶動上背部，伸長脖子，保持頸部不偏不倚。
4. Side Lying Tricep Press
4、側臥壓三頭肌
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.
側臥仰臥起坐可以給三頭肌、二頭肌塑形還有腹斜肌，這個動作不需要器械。邊呼吸邊計時。身體壓向地面時呼氣，恢復起始狀態時吸氣。
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鍊你的肩膀、手臂、臀部、背部和核心肌羣。確保彎曲的那條腿的腳跟發力，而非靠腳趾頭。眼睛關注伸出的那隻手，保持肩部位置適中。
