weighted drop push up
exercise.instructions.title exercise.instructions.subtitle
从高位平板支撑开始，双手分开略宽于肩宽，双脚并拢。 将胸部压向地面，保持肘部靠近身体。 一旦你的胸部刚好高于地面，爆发性地把自己推起来，将双手抬离地面。 当你向上推时，快速将双手移至两侧并稍微向前，让你的身体向地面落下。 将双手置于更宽的位置，然后立即再次将胸部降低到地面。 重复俯卧撑动作，下降并用双手抓住自己在较窄的位置。 继续在更宽和更窄的手位置之间交替，以达到所需的重复次数。
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. Lower your chest towards the ground, keeping your elbows close to your body. Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground. As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground. Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again. Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position. Continue alternating between the wider and narrower hand positions for the desired number of repetitions.