Welcome to this week's Cobra Camp video.

歡迎你們來看這個禮拜的CobraCamp

Today we're gonna train chest.

我們今天要

So I'll go through a some great exercises you can do for chest.

練上胸部

Also, I'll so teach you the correct way to perform a push-up.

所以我會解釋給你們

So you can try these exercises a try

幾個對你的胸有幫助的動作

And if you think they're helpful or effective

然後我會跟你們講

Remember to drop a like on the video

正確的做法

And I'll see you guys next week!

所以你們可以去試試看

So first I want to point out a few common incorrect movements

然後你覺得有幫助或效果不錯

when performing push-ups.

也要記得按讚

The first would be a lot of people will

然後下禮拜見

Flare their arms outwards

現在我要跟你們指正一下一些做伏地挺身

This is incorrect. Performing the push up this way

很多錯誤的動作

Will put emphasis on your delts instead of chest.

第一個是很多人的手臂

So whenever you're doing any form of push-ups

會靠外面 這個根本不對

Your arms should align with your body.

你這樣子的話會練到你的三角肌

Don't flare outwards, but tuck inwards.

而不是你的胸

Aligning with your body will allow you to push from your chest.

所以當你做任何的伏地挺身的時候

Flaring outwards its not an ideal position to push from your chest.

你的手臂要靠你的身體

Another mistake is arm positioning.

不要靠外面 要靠內

They should be under your chest.

靠你的身體才可以從你的胸部

They shouldn't be above your head

推

Also, not under your abdominal area.

你靠外面的話

Doing them this way you won't be able to properly push from on your chest.

真的 這個位置不太理想

Another will be your body positioning.

用你的胸 推

Try your best to have your head, butt, waist and legs in a straight line.

再來是你手放的位置

Don't put your head too high,

要在你胸下面

Also not too low.

不要在你的頭下面

A lot of people do it this way.

也不是你的腹肌下面

This will cause injuries.

這樣子的話你根本不太會用到你的胸 推

So try your best to have your head, butt and legs in a straight line.

再來是你的全身體

A lot of people make mistake when performing push-ups.

你的頭 屁股 腿 腰

Another mistake is a lot of people rely on momentum when doing push-ups.

盡量跟著同樣的一條線

"Wow, I can do them fast. I must good."

不要把你的頭放太高

But this doesn't have any kind of effect.

也不是放很低

You should stop for 0.2 seconds

很多人都會這樣子做

At the top and bottom of the movement

這個會害你受傷

To reduce the momentum when performing push-ups.

所以盡量要把你的頭 屁股

When doing push-ups you can do shoulder width pushing wide.

還有腿跟著同樣的一條線

Also, diamond push-ups.

很多人會這樣子做錯伏地挺身

In the same way, your arms

再來很多人會靠動力來做

Should align with your body while performing this exercise.

哇 好快好快我很強

Lastly, you can also do narrow width push-ups.

但是這個根本沒什麼效果

So you can quickly change your hand position

你要停止0.2秒

And this will train the different areas of your chest.

上下都停止下

Wide, Diamond, Narrow.

上掉那個動力來進行動作

If you want to place emphasis on the lower pec

做這個伏地挺身的時候

you can set your arms on an elevation.

你可以肩膀的寬度

Your feet below so you can push from your

寬寬的推

lower pecs.

還有

Furthermore, if you want to emphasize your upper pecs

準時做

You can place your feet on an elevation, hands below.

一樣

This will mostly train the upper part of the chest.

手臂要靠身體

But this is more difficult.

進行那個動作

The following are for those who don't have

最後你可以做窄窄的 推

the strength to perform horizontal or any of the other push-ups.

所以你可以換一下 你手放的位置

You can lean on your knees to perform.

然後這個會練到你胸不同的地方

You can also from an elevated position

你要特別專心到你的胸下部的話

place your hands up.

你可以把你的手放在有高度的地方

Legs below.

腳放下面 然後這個可以用你的下胸部推

This will reduce the weight allowing you to do the push-up.

再來是你要專心練你的胸上部

The last is for the more advanced.

你可以把你的腳放上面

If you still think it isn't difficult enough

手下

You can lean on a wall to perform the push-up.

這個會比較練你的胸上部

This will definitely increase the weight.

但是這個比較難

Increase the difficulty.

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