题目内容

挑胸腰练习时，按照膝盖、大腿、胯部、腰、胸、肩、颈、头、手臂的顺序，依次向前及上方挑送展开。When practising waist and chest, lift and unfold forward and above according to knees, thighs, crotch, waist, chest, shoulders, neck, head, arms in turn.

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预备压肩时，练习者需双手手腕放在把杆上，双手臂和双脚都与肩同宽，手臂伸直，肩部放松，塌腰，双腿顶直。When preparing to press the shoulder, the exerciser should put their wrists on the bar, both arms and feet are the same width as their shoulder. The arm is straight. The shoulder is relaxed. The waist is collapsed, and the legs are straight.

挑胸腰练习中，当身体展开时，胸部要低于把杆，推手臂、顶肩。When practising waist and chest, the chest should be lower than the bar, pushing the arm and shoulder.

压肩时，辅助练习者双手重叠，放在练习者两侧肩胛骨的中间，双手用力下压；压肩过程中，辅助练习者需观察练习者是否出现曲臂，弯腿的情况。When pressing shoulders, the assistant overlaps his hands, puts hands in the middle of the shoulder blades of the exerciser, and presses down. During the process of shoulder pressing, the assistant needs to observe whether the exerciser bend their arms and legs.

在俯卧两头起的练习中，练习者需背肌收紧，上下肢同时快速向上抬起，使身体形成反弓形，下落时要有一定的控制力。When doing the push-up exercise, the back muscles are tightened. At the same time, the upper and lower limbs are lifted up quickly, so that the body forms an anti-bow shape. There must be a certain control force when falling.