FreeOZ论坛

标题: 我是做俯卧撑的的教程 [打印本页]

作者: xblues 时间: 12-8-2008 03:39
提示: 作者被禁止或删除, 无法发言 标题: 我是做俯卧撑的的教程

http://www.hundredpushups.com

If you're serious about increasing your strength, follow this six week training program and you'll soon be on your way to completing 100 consecutive push ups!
如果你很想锻炼你的耐力，跟着这个为期6周的训练教程，你将很快可以连续一口气完成100个俯卧撑。
既然大家都说自己是做俯卧撑的，那就来的专业一些，参加这个教程好了。

Think there's no way you could do this? I think you can! All you need is a good plan, plenty of discipline and about 30 minutes a week to achive this goal!
你真的认为这是不可能的么？我认为你行！所有的你所需要的就是严格的要求自己和每周抽出30分钟就可以了！！！
可是严格的自我要求不容易吧？

No doubt some of you can already do 50 consecutive push ups, but let's face it, you're in a big minority. Most of you reading this won't even be able to manage 20 pushups. Actually, I'm sure many of you can't even do 10.
毫无疑问，你们中的一些个别同志已经可以一口气完成50个俯卧撑，但是，这样的人真的少之又少。大多数正在阅读这些话的你练一口气做完20个俯卧撑都不行!实际上，你甚至可能连10个都做不了！
不会是在说我呢吧？

However, it really doesn't matter which group you fall into. If you follow the progressive push ups training program, I'm positive you'll soon be able to do 100 push ups!
不管怎么样，起点不重要。如果你跟着这个循序渐进的教程练习，我敢肯定你将很快能够一口气完成100个俯卧撑！
口号不错！买书吧！

[ 本帖最后由 xblues 于 12-8-2008 00:55 编辑 ]

作者: xblues 时间: 12-8-2008 04:00
提示: 作者被禁止或删除, 无法发言 标题: what is a push up?
According to Wikipedia, a push-up (USA English), or a press-up (UK English), is "a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms."
据维基百科全书讲，俯卧撑是一种很容易实施的锻炼方法，面朝下平卧，用手臂支撑身体作上下运动。

挺帅的，我要是这个样子就好了！

Push ups are a basic exercise used in civilian athletic training or physical education and, especially, in military physical training and will develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

Instructions for "good-form" push ups
Good-form Push Up
完全俯卧撑

Lie prone on the ground with hands placed as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

Instructions for "alternative" push ups
变相俯卧撑
Modified Push Up

So you're tried the "good-form" push ups, but can only manage one or two before exhaustion sets in.

Don't be despondent; several alternative options exist which will still enable you to follow the hundred push ups plan.

* "Knee" push ups - to reduce the lifting load by about 50% you can do the same exercise, but do it on your knees. Keeping a straight line from neck to torso is still important, so please pay attention to correct body alignment as you perform your workout.
* "Knuckle" push ups - don't worry, these are not just for the hard-core push up folks. Some people experience wrist discomfort as they perform "good-form" push ups, but by closing your hands and making a fist, your body weight ends up on your knuckles instead of your palms, thus avoiding the wrist extension motion. Note: Please be sure to do this type of push up on a padded mat, plush carpet or even better a rolled up towel.
* "Bench" push ups - you can also use a low bench or chair to support your arms while you perform either regular push ups or "knee" push ups. This type of push up allows you to really concentrate on the push up motion; all without the strain of the regular version. Note: Please be sure the bench or chair is stable and secure before you perform the push ups.
* "Wall" push ups - if all the above options are still too challenging, one final variation exists. The "wall" push up dramatically reduces the pressure on the arms, upper back and abs. The closer you stand to the wall, the easier they are to perform, but remember, it's still important to be aware of your body alignment as you perform the "wall" push up. As you gain strength and confidence, move your feet slightly further away from the wall to make the workout more challenging. Feel free to consider moving to the "bench" or "knee" style push ups once your initial strength has increased.

Remember, the main aim of the hundred push ups program is to improve your strength, fitness and general health. It really doesn't matter what style of push up you perform as long as you continue to make progress and keep challenging yourself. Give the 6-week program a chance and I know you'll be amazed at your new found strength. Good luck!
记住，不要不好意思，如果你只能做这种变相俯卧撑。我们的目的是锻炼你的韧性，健美的身材和健康的体魄。只要你坚持下去，并不断地挑战你自己，6周以后你就不是你了！祝你好运气！

[ 本帖最后由 xblues 于 12-8-2008 01:09 编辑 ]

作者: xblues 时间: 12-8-2008 04:12
提示: 作者被禁止或删除, 无法发言 标题: why push ups?

为什么是俯卧撑？看了这张图片，下面的这些解释很显然就是多余的了。

Push ups are one of the basic and most common exercises for the human body. Push ups are not only great for your chest, but do a tremendous job of defining your abs, triceps, shoulders and torso.

Push ups can be performed no matter where you are, and best of all, they are completely free - no expensive equipment or annual gym fees required! If you're looking to develop a great chest and shoulders, you could do much worse than follow along with the hundred push ups plan. Your core strength will also go through the roof too!

To improve your strength, fitness and general health all you need to do is commit about 30 minutes of your time per week, and follow the push ups training program as closely as you can. I promise you will feel much better about yourself and much more confident after just a few short workouts.

作者: xblues 时间: 12-8-2008 04:19
提示: 作者被禁止或删除, 无法发言 标题: initial test
Before you dive in and start the Hundred Push Ups Program, you should (a) obtain medical advice and clearance from your doctor and (b) take an initial push ups test. The test will highlight your current fitness level and determine where to start and how to plan your push ups training program.

测试一下，看看你是哪一个级别的？

0 - 5
6 - 14
15 - 29
30 - 49
50 - 99
100 - 150
150 & above

To perform the test, simply execute as many good-form push ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your strength gains!

Once you've collapsed in a sweaty heap on the floor and your arms have stopped trembling from the exertion, make a note (mental or otherwise) of how many, or how few, push ups you were able to perform. As an example, the first time I performed the test, I managed to eek out just 19 consecutive good-form push ups.

Before starting Week 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. You'll be required to work out three times per week - Monday, Wednesday, Friday worked well for me.
需要保证每周三次练习！

Don't forget how many push ups you performed in the test and if you're still keen to improve your strength and fitness, read on to learn more about the program.

If you're concerned about your Rank in the extreme left column; there's no need. The scale of 1 to 7 is purely an indicator of current fitness, and can be used as a comparison tool between yourself, friends, family & co-workers.

Most people tend to fall into Rank 2 or 3 which is a great starting point for the plan. If you're ranked 1, you may need to consider one of the alternative push ups on the "What is a push up?" page. If you're ranked 6 or 7, maybe you need a tougher plan?
大多数人都是2级或者3级水平

作者: xblues 时间: 12-8-2008 04:23
提示: 作者被禁止或删除, 无法发言 标题: week 1
第一周
http://www.hundredpushups.com/week1.html

可以选择1，3，5或者2，4，6。只要保证每次锻炼与锻炼的日子之间休息一天就行。
链接进入可以看到3个表格，每个表格代表一天的任务。
每个任务分为5个小任务。
DAY1，每个小任务之间的时间间隔是60秒休息时间。
DAY2，休息时间是90秒
DAY3，休息时间是120秒
每个小任务里需要完成的俯卧撑见表格。

So, you've completed your initial test and you're keen to start the program? Great! If you managed 5 or less push ups in the test, follow column 1. If you completed between 6 and 10 push ups, column 2 is for you. More than 10 consecutive push ups? Impressive! Column 3 is what you're looking for.

For example: let's say you managed 8 push ups. Looking at the second column, Day 1 begins with Level 1 (7 push ups), a rest period of 60 seconds, before moving on to Level 2 (another 7 push ups). Rest for 60 seconds and continue with Level 3 (5 push ups) and Level 4 (4 push ups), before finishing with Level 5 and as many consecutive push ups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but I promise it does get tough towards the end.

Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.

Hopefully you made it safely through the first week and now you're keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest eithing retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.

If you're ready to move on, let's take a look at Week 2 of the Hundred Push Ups Program.

[ 本帖最后由 xblues 于 16-8-2008 20:07 编辑 ]

作者: xblues 时间: 12-8-2008 04:35
提示: 作者被禁止或删除, 无法发言 标题: 先第一周吧，任务分解
详细表格见
http://www.hundredpushups.com/week1.html

一般人都能通过测试，成绩是一次做10以上的俯卧撑，我就单独吧这个级别的计划贴出来。如果你做不了10个，那

...自己去链接看别的计划吧。
每周的三天计划，每天分5组练习，最后一组尽情做，做到做不动了为止，每组动作之间休息1分钟。

DAY1 10，10，8，6，7
DAT2 12，12，10，10，10
DAY3 15，13，10，10，15

如果你发现一周下来，你坚持不了，那说明测试的时候你高估了自己。难道是在说我么？

[ 本帖最后由 xblues 于 16-8-2008 20:18 编辑 ]

作者: xblues 时间: 16-8-2008 23:27
提示: 作者被禁止或删除, 无法发言 标题: 第二周教程
Week 1 should now be comfortably behind you and it's time to start Week 2 of the hundred push ups program. Continue by following the same column of exercises as you did in Week 1. Don't cut any corners, but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout.
注意不要扭伤自己，安全第一，还要注意运动前，喝足够的水。

At the end of Week 2 it will be time to check your strength and perform another exhaustion test. In simple terms, perform as many good-form push ups as you can comfortably manage before you physically can't do another rep. Stress your system by all means, but please don't go beyond the safety limit. The number of push ups you complete will determine which level of the program you'll start in Week 3. Perform this test within a couple of days of completing Week 2. Good luck!
还是安全第一，第二周应该是很难坚持了，肌肉开始疲劳了。如果不行，在每次练习之间就稍微多休息一点时间。

Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form push ups as you can manage before you physically can't do another one. Make a note of how many push ups you complete, and move on to Week 3. Hope you're ready for the next level!

大多数人这周拜下阵来了吧？估计其中就包括我了（当然，如果我下决心开始这个教程的话！）

DAY1 12，12，9，7，10
DAT2 16，13，11，11，15
DAY3 15，15，12，12，15

作者: xblues 时间: 16-8-2008 23:48
提示: 作者被禁止或删除, 无法发言 标题: 第三周教程
You should be a little stronger than you were a couple of weeks ago and able to complete considerably more push ups than your initial test. If you managed 16-20 push ups in the latest test, follow column 1. If you completed between 21 & 25, column 2 is for you. More than 26 consecutive push ups? Excellent! You'll be following column 3.
看你上一周每次最后一节的情况了，如果不行，就转向较容易的教程了
看到这个教程的Tricky的地方了吧？如果你能坚持下来的话，是6周，估计大多数人都不行了，要反复做，那就不是6周了。

If you're struggling with the program, don't lose heart. Some people will still be doing less than 16 consecutive push ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!

Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work - you're halfway through the program and well on your way to performing one hundred consecutive push ups.

Let's continue with the program take a look at Week 4.

因为上周下来，每个人的情况不同，我就不贴教程了，你自己去看吧。
http://www.hundredpushups.com/week3.html

作者: xblues 时间: 16-8-2008 23:50
提示: 作者被禁止或删除, 无法发言 标题: 第四周
http://www.hundredpushups.com/week4.html

作者: xblues 时间: 16-8-2008 23:51
提示: 作者被禁止或删除, 无法发言 标题: 第五周
http://www.hundredpushups.com/week5.html

这个我就不翻了，因为大多数人都败下阵来，翻了也没人看。

作者: xblues 时间: 16-8-2008 23:55
提示: 作者被禁止或删除, 无法发言 标题: 第六周
http://www.hundredpushups.com/week6.html

第六周最猛的一级是56个！5级完成就是250多个！这不是纳粹当初发明的训练犹太人的教程吧？

Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?

[ 本帖最后由 xblues 于 16-8-2008 20:56 编辑 ]

作者: xblues 时间: 16-8-2008 23:55
提示: 作者被禁止或删除, 无法发言 标题: 最终测试
final test

If you're reading this page you should be very proud of your achievements and ready for one final test. As you're well aware, the program you've been following is called One Hundred Push Ups and that's what this final test is all about.

To perform the test, simply execute as many good-form push ups as you can. If you've completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push ups!

After completing Week 6 of the program, treat yourself to a day or two of rest. Eat well and maintain good hydration. Try not to perform any exercises or tasks around the home that will drain you of energy - you'll need every ounce of strength to meet your goal. Ready?

Take your time, don't rush and focus on performing ten push ups at a time. Breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. Maintain good form and don't hold your breath. It sounds simple, but just take it one push up at a time until you reach one hundred! If you start to feel shaky, take a few deep breaths and regain your composure before starting again. Good luck - I know you can do it!!

Just in case you didn't manage the hundred, I would suggest going back a couple of weeks in the program and building up your strength again. Maybe Week 5 or Week 6 would be good for you and help regain your confidence? Don't give up though, you're closer than you think!

作者: xblues 时间: 16-8-2008 23:58
提示: 作者被禁止或删除, 无法发言 标题: 据说这里可以下载这个教程的PDF版本，打印出来，贴到办公室里
反正中午午休，没啥事做，和你们组的女同志一起练习！

http://www.hundredpushups.com/complete_program.pdf

作者: xblues 时间: 17-8-2008 00:01
提示: 作者被禁止或删除, 无法发言 标题: 荣誉勋章！
the challenge

Hundreds of challengers have jumped on board the hundred push ups plan, and are listed below in chronological order. In addition, some of the feedback and comments I've received on the program can now be viewed on the main introduction page.

If you've committed to the challenge and would like to be listed below, just send me an email and I'll add you as soon as I can.
i did the hundred

Recently I've received numerous requests for a web site/blog badge that you can proudly display once you've completed the challenge. Without further ado, here it is!

"Right click" the badge and select "Save Image As" (Firefox) or "Save Picture As" (Internet Explorer & Opera) to save the image to your computer.

Upload the image to your webhosting server and use the following code to add the badge to your web site or blog:
<a href="http://www.hundredpushups.com"><img src="path_to_did_the_hundred_badge.gif" border="0"></a>

经历这么多劫难，为了啥呢？终于可以拿到一枚荣誉勋章，在自己的博客上炫耀了。

看看别人和你同样经历了同样磨难的难兄难友们分享的经历吧。

http://www.hundredpushups.com/challenge.html

[ 本帖最后由 xblues 于 16-8-2008 21:02 编辑 ]

作者: xblues 时间: 17-8-2008 00:05
提示: 作者被禁止或删除, 无法发言 标题: 帮助推广这个教程吧
http://www.hundredpushups.com/spreadtheword.html

作者: woody81 时间: 17-8-2008 13:22
标题: 回复 #13 xblues 的帖子
i totally agree!

作者: langchu 时间: 21-8-2008 20:25
好厉害

作者: decisiontree 时间: 21-8-2008 20:42
我高中毕业时可以一次做60个. 再做就要耳鸣了.

刚才自测一下只剩1/3的功力了. 顺便说一下体会,抬头远比低头做要累, 胸肌比腹肌长的快.

作者: kyu 时间: 24-8-2008 21:52
我现在的问题不是俯卧撑。。。我可以做40个。。最好的时候。。关键是耐力。。。

作者: maggie2007 时间: 27-8-2008 17:18
学英语

作者: figaro 时间: 27-8-2008 17:36
我最好成绩是一口气60个，不过是高中的时候，现在估计只能20几个了。

作者: xblues 时间: 27-8-2008 17:52
提示: 作者被禁止或删除, 无法发言 标题: 回复 #21 figaro 的帖子
This training course is actually especially designed for people just like you. Why not give it a try?
It would be amazing to finish 100 push ups in one time! You definitely will feel once again, you have rejuvenate!

作者: herejingying 时间: 27-8-2008 18:05
提示: 作者被禁止或删除, 无法发言

晕啊，我一个俯卧撑都撑不起来，惭愧惭愧

作者: PatrickGuo 时间: 27-8-2008 18:12
太长了
我只看了一小部分
惭愧啊
不过我可以做25个，哈哈
后5个还是不达标的

作者: xblues 时间: 27-8-2008 18:24
提示: 作者被禁止或删除, 无法发言 标题: 回复 #23 herejingying 的帖子
你在好好看看，教程里面也交了一种变俯卧撑，适合体制不是那么好的人。你可以选择这个来做！不论男女，胸大肌锻炼发达都好看！！！！

作者: xblues 时间: 27-8-2008 18:25
提示: 作者被禁止或删除, 无法发言 标题: 回复 #24 PatrickGuo 的帖子
关键地方都有翻译了呀，耐心一点，看看，跟着做，还有奖章可以令呢！

作者: alee79 时间: 20-12-2008 19:52
100个而已，不用6周就可以练到了呀

作者: maaboo 时间: 21-12-2008 21:39
大学的时候可以做50~70个。
现在不行了，10~20个。

作者: maaboo 时间: 21-12-2008 21:40
大学时候引体向上可以做20~30个。完全的引体向上，胳膊全放开的那种。

作者: alee79 时间: 21-12-2008 22:03
感觉有必要练壮一点，鬼佬都很高大，万一打架还能应付一下，实在不行，做苦力也有点资本

作者: boblee 时间: 26-12-2008 17:09
好专业弱弱滴问一下：有米有打酱油教程？

作者: ghh73 时间: 29-12-2008 16:56
我可以做60个，不过需要呼吸60次

作者: 肉丝 时间: 30-12-2008 15:49
有没有试验成功的，汇报下

作者: karrigen 时间: 14-3-2009 13:45
今天开始俯卧撑和JOG

作者: coral 时间: 14-3-2009 15:23
这个适合MM 做么

作者: easyman 时间: 20-6-2009 13:31
我能做60个的时候觉得自己很厉害，后来到了健身房，卧推才一个盘60公斤，咬着牙。使着吃奶的劲在别人的帮助下推起了一个。周围都是同情的目光

作者: lilyyoga 时间: 14-7-2009 23:54

作者: kiwi 时间: 15-7-2009 13:22
大学的时候最多做过70多个吧，现在只能做40个了...

作者: 熊猫阿三 时间: 15-7-2009 13:54

原帖由 maaboo 于 21-12-2008 20:40 发表

 登录/注册后可看大图

大学时候引体向上可以做20~30个。完全的引体向上，胳膊全放开的那种。

抹布啊，好汉不提当年用，我当年的裤头才26呢，现在要穿34的裤头！

作者: 熊猫阿三 时间: 17-7-2009 19:07
前天做了一组，今天肌肉还酸痛，刚做了两个就不行了，只能再休息一天了。

作者: hellotop 时间: 17-7-2009 22:16

原帖由 easyman 于 20-6-2009 12:31 发表

 登录/注册后可看大图

我能做60个的时候觉得自己很厉害，后来到了健身房，卧推才一个盘60公斤，咬着牙。使着吃奶的劲在别人的帮助下推起了一个。周围都是同情的目光

你的力量应该OK的..练器械要靠一点习惯..让肌肉有了点记忆后就顺利多了
但是记住,千万别从大重量开始,受伤了就不值得了,要完全热身后从小重量开始吧(你能做15次左右的量)

作者: fred_au 时间: 17-7-2009 23:22
俯卧撑貌似不是用来锻炼最大力量的，锻炼力量还是得上gym。

我一般一次做20个俯卧撑，20个仰卧起坐，然后单脚深蹲（做不了几个）。休息一会，再来一组。这是室内所能做到的了。。。

其实锻炼最大的困难在于是否能够坚持，如果能够坚持的时间足够长，方法对路，身体自然会好很多。

作者: 熊猫阿三 时间: 22-7-2009 20:50
昨天做了第三天了，
11
15
9
9
7, 第五组应该做13个的，但是手实在没力了。
今天起床后感觉手好像在长肉了，嘿嘿，不像前几天肌肉那么酸痛了，看来乳酸分泌已经不多了。

作者: andy_wang_5 时间: 22-7-2009 21:42
高中的时候每天晚上5组，每组100个。
床一年加固了三次。（木制的上下铺）

现在咬咬牙也就50个。

作者: 飞天毛头 时间: 22-7-2009 23:57
实在忍不住上来说说。单独做俯卧撑并不能很好锻炼全身肌肉，如果技术不标准，强度又大，反而可能会伤害身体。建议上gym让专业人士指导健身效果更好。澳洲Fitness行业非常发达，仅次于美国，他们的gym很专业，当然尽量找大的知名的gym啦。BTW: 本人对健身很有兴趣，所以学习了四个月的Fitness，已经拿到了专业证书。有兴趣的朋友可以联系我，我在AD.

作者: 熊猫阿三 时间: 23-7-2009 00:49
请教下怎么会伤害身体？

作者: bigben0123 时间: 14-8-2009 21:04
我开始做一个月。前三个星期都是第一周的量。现在这周是第二周的量，做了一组 16，17，14，14，25. 感觉很有作用啊

作者: wolfang 时间: 4-9-2009 12:24
谢谢楼主，好帖！好帖啊！！
一口气2分钟内50个...努力学习，争取早日突破98个（美军100分标准，要求在2分钟内）

作者: fengmintang 时间: 11-9-2009 19:00
标题: 做俯卧撑的好处
做俯卧撑除了锻炼肌肉外，不知到减肥效果如何？

作者: fred_au 时间: 11-9-2009 19:03
建议上另一个版块的健身姐夫的贴子去问，呵呵

作者: bio 时间: 24-3-2010 20:34
很感兴趣
今天先俯卧，明天再推

作者: wangbo 时间: 23-11-2013 23:06

easyman 发表于 20-6-2009 13:31

登录/注册后可看大图

我能做60个的时候觉得自己很厉害，后来到了健身房，卧推才一个盘60公斤，咬着牙。使着吃奶的劲在别人的帮助 ...

俯卧撑是撑起自己的重量，这个和绝对份量没法同类比较，有的人很重，做不了几个俯卧撑，但是可能卧推能比你推的重

欢迎光临 FreeOZ论坛 (https://www.freeoz.org/ibbs/)