Push-ups (俯卧撑) are arguably the most classic move in fitness-and for good reason. For one thing, a no-equipment exercise means you can break into a workout no matter where you are. And if you’re going to do just one move, push-ups are a good choice. 【小题1】 Not bad for such a simple move!

But here’s the thing: Push-ups aren’t quite as simple as they seem. 【小题2】 And if you want to get the result, it’s key to get the form right. A proper push-up requires you to keep your back straight like a board, maintaining that form while you lower yourself to the floor. If you’ve been doing 20 push-ups at a time but your back is arched (拱形的), you’re just working against yourself. And you won’t get the results you’re looking for. Bad form puts you at risk for injury.

【小题3】 It completely changes the mechanics (力学), and most people do it wrong with knees. Bad form can hurt your shoulders and back. Instead, keep your feet on the floor as usual, but place your hands on a raised surface, like a chair. Beginners should start with three sets of five, working slowly and concentrating on upper-body move. 【小题4】.

Once you’ve mastered three sets of ten, move to a lower surface, like a step platform. Again, aim for three sets of ten before moving on to your final goal: a standard floor push-up. 【小题5】 When you get into full push-ups, you should see your arms getting more firm.