{"id":6877,"date":"2026-07-18T15:56:06","date_gmt":"2026-07-18T07:56:06","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;p=6877"},"modified":"2026-08-28T02:34:23","modified_gmt":"2026-08-27T18:34:23","slug":"hindu-push-up-judo-push-up","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/zh\/exercise\/hindu-push-up-judo-push-up\/","title":{"rendered":"\u5370\u5ea6\u5f0f\u4fef\u5367\u6491\uff08\u67d4\u9053\u5f0f\u4fef\u5367\u6491\uff09"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\uff08Hindu Push Up\uff09\u2014\u2014\u53e4\u8001\u7684\u5370\u5ea6 dand \u52a8\u4f5c\uff0c\u5728\u683c\u6597\u9986\u91cc\u4e5f\u88ab\u79f0\u4e3a\u67d4\u9053\u4fef\u5730\u6311\uff08judo push up\uff09\u2014\u2014\u662f\u4e00\u79cd\u6d41\u52a8\u5f0f\u4fef\u5730\u6311\uff0c\u8ba9\u8eab\u4f53\u4ece\u4e0b\u72ac\u5f0f\u5f00\u59cb\uff0c\u7ecf\u8fc7\u4f4e\u4f4d\u80f8\u90e8\u524d\u63a8\uff0c\u6700\u540e\u6321\u5165\u4e0a\u4f38\u7684\u7720\u86c7\u5f0f\u62ac\u80f8\uff0c\u5728\u4e00\u4e2a\u8fde\u7eed\u6ce2\u6d6a\u4e2d\u540c\u65f6\u953b\u70bc\u63a8\u529b\u4e0e\u810a\u67f1\u7075\u6d3b\u5ea6\u3002<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u76ee\u5f55<\/h2><nav><ol><li class=\"\"><a href=\"#hindu-push-up-execution-standards\">\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\u7684\u6807\u51c6\u52a8\u4f5c\u8981\u9886<\/a><\/li><li class=\"\"><a href=\"#200-fcs-combat-application\">200+ FCS \u6218\u6597\u5e94\u7528<\/a><\/li><li class=\"\"><a href=\"#how-to-structure-your-hindu-push-up\">\u5982\u4f55\u5b89\u6392\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\u7684\u8bad\u7ec3<\/a><\/li><li class=\"\"><a href=\"#common-mistakes-in-this-judo-push-up\">\u8fd9\u4e2a\u67d4\u9053\u4fef\u5730\u6311\u4e2d\u7684\u5e38\u89c1\u9519\u8bef<\/a><\/li><li class=\"\"><a href=\"#safety-notes\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/a><\/li><li class=\"\"><a href=\"#benefits\">\u76ca\u5904<\/a><\/li><li class=\"\"><a href=\"#programming-progression\">\u8bad\u7ec3\u8ba1\u5212\u4e0e\u8fdb\u9636<\/a><\/li><li class=\"\"><a href=\"#frequently-asked-questions\">\u5e38\u89c1\u95ee\u9898<\/a><ol><li class=\"\"><a href=\"#shoulder-mobility-exercise\">\u80a9\u90e8\u7075\u6d3b\u5ea6\u8bad\u7ec3<\/a><\/li><\/ol><\/li><li class=\"\"><a href=\"#related-exercises\">\u76f8\u5173\u7ec3\u4e60<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"801\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/Hindu-Push-Up.jpg\" alt=\"\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\" class=\"wp-image-11972\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/Hindu-Push-Up.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/Hindu-Push-Up-768x513.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/Hindu-Push-Up-18x12.jpg 18w, https:\/\/gooart.space\/wp-content\/uploads\/Hindu-Push-Up-600x401.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34<\/figcaption><\/figure>\n\n\n\n<h2 id=\"hindu-push-up-execution-standards\" class=\"wp-block-heading\">\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\u7684\u6807\u51c6\u52a8\u4f5c\u8981\u9886<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u8fd9\u4e2a\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\u5206\u56db\u4e2a\u9636\u6bb5\u9010\u6b65\u63a8\u8fdb\uff0c\u4ece\u8d77\u59cb\u6846\u67b6\u4e00\u76f4\u5230\u5e73\u6ed1\u7684\u6ce2\u6d6a\u5f0f\u8282\u594f\u3002<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u7b2c\u4e00\u9636\u6bb5\uff1a\u6846\u67b6\u5f0f\u3002<\/strong> \u4ee5\u4e0b\u72ac\u5f0f\u59ff\u52bf\u5f00\u59cb\u2014\u2014\u81c0\u90e8\u62ac\u9ad8\uff0c\u624b\u81c2\u4e0e\u53cc\u817f\u4f38\u76f4\uff0c\u5934\u90e8\u4f4d\u4e8e\u53cc\u81c2\u4e4b\u95f4\uff0c\u53cc\u811a\u7565\u5bbd\u4e8e\u80a9\u5bbd\u3002\u8fd9\u4e2a\u5012 V \u5f62\u59ff\u52bf\u662f\u6bcf\u4e2a\u52a8\u4f5c\u7684\u57fa\u51c6\u4f4d\u7f6e\u3002<\/li>\n\n\n\n<li><strong>\u7b2c\u4e8c\u9636\u6bb5\uff1a\u524d\u63a8\u5f0f\u3002<\/strong> \u5f2f\u66f2\u624b\u80a5\uff0c\u8ba9\u80f8\u90e8\u4f4e\u4f4e\u5730\u524d\u63a8\uff0c\u4ece\u53cc\u624b\u4e4b\u95f4\u6ed1\u8fc7\u2014\u2014\u8981\u8ddf\u5730\u9762\u591f\u8fd1\u4f46\u4e0d\u5854\u5730\u3002<\/li>\n\n\n\n<li><strong>\u7b2c\u4e09\u9636\u6bb5\uff1a\u62ac\u80f8\u5f0f\u3002<\/strong> \u7ee7\u7eed\u5411\u524d\u5411\u4e0a\u6ed1\u52a8\uff0c\u8ba9\u80cc\u90e8\u5f2f\u6210\u7720\u86c7\u5f0f\u2014\u2014\u80f8\u90e8\u6301\u7eed\u62ac\u9ad8\uff0c\u81c0\u90e8\u4fdd\u6301\u4f4e\u4f4d\uff0c\u624b\u81c2\u4f38\u957f\u53d1\u529b\uff0c\u76ee\u5149\u770b\u5411\u524d\u65b9\u3002\u810a\u67f1\u5b8c\u6210\u4e86\u7531\u624b\u81c2\u5f00\u542f\u7684\u8fd9\u4e2a\u6ce2\u6d6a\u3002<\/li>\n\n\n\n<li><strong>\u8282\u594f\u3002<\/strong> \u53d1\u529b\u63a8\u79bb\u5730\u9762\uff0c\u4e00\u6c14\u5451\u6210\u5c06\u81c0\u90e8\u6446\u56de\u4e0b\u72ac\u5f0f\uff0c\u524d\u63a8\u65f6\u547c\u6c14\uff0c\u8fd4\u56de\u65f6\u5438\u6c14\u3002\u6bcf\u4e2a\u52a8\u4f5c\u90fd\u662f\u4e00\u4e2a\u8fde\u7eed\u7684\u6ce2\u6d6a\u2014\u2014\u4e2d\u95f4\u4e0d\u80fd\u85cf\u7740\u4e00\u4e2a\u666e\u901a\u5e73\u677f\u4fef\u5730\u6311\u3002<\/li>\n<\/ol>\n\n\n\n<h2 id=\"200-fcs-combat-application\" class=\"wp-block-heading\">200+ FCS \u6218\u6597\u5e94\u7528<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f5c\u4e3a 200+ FCS \u70ed\u8eab\u73af\u8282\u4e2d\u6548\u679c\u6700\u597d\u3001\u81ea\u5e26\u63a8\u529b\u8d1f\u8377\u7684\u80a9\u90e8\u7075\u6d3b\u5ea6\u8bad\u7ec3\uff0c\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\u6070\u597d\u9488\u5bf9\u51fb\u6253\u4e0e\u6446\u8dcc\u4e2d\u78e8\u635f\u6700\u4e25\u91cd\u7684\u90e8\u4f4d\uff1a\u51fa\u62f3\u4e0e\u642c\u67b6\u65f6\u7528\u5230\u7684\u80a9\u90e8\u3001\u5f00\u5c55\u4ee5\u4fdd\u6301\u4f53\u6001\u7684\u80f8\u90e8\uff0c\u4ee5\u53ca\u53ef\u53d7\u63a7\u5c48\u4f38\u7684\u810a\u67f1\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5b83\u5c5e\u4e8e B \u7ec4\uff08\u591a\u5e73\u9762\u7075\u6d3b\u5ea6\u4e0e\u52a8\u6001\u62c9\u4f38\uff09\uff0c\u4e0e <a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/cossack-squats\/\">cossack squats<\/a> \u2014\u2014\u5728\u4e00\u8f6e\u63d0\u5347\u5fc3\u7387\u7684\u8f7b\u91cf\u6d3b\u52a8\u4e4b\u540e\uff0c\u6bd4\u5982\u4e00\u8bfe <a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/%e6%89%93%e7%a9%ba%e6%8b%b3%e8%ae%ad%e7%bb%83\/\">\u6253\u7a7a\u62f3\u8bad\u7ec3<\/a> \u7684\u6253\u7a7a\u62f3\u4f5c\u4e3a\u5fc3\u7387\u63d0\u5347\u73af\u8282\uff0c\u518d\u8fdb\u884c\u4efb\u4f55\u7206\u53d1\u6027\u8f93\u51fa\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6469\u624b\u4e0e\u67d4\u9053\u9009\u624b\u4f7f\u7528\u8fd9\u4e2a\u6ce2\u6d6a\u52a8\u4f5c\u5df2\u6709\u6570\u767e\u5e74\uff0c\u539f\u56e0\u5f88\u7b80\u5355\uff1a\u80a9\u90e8\u4e0e\u810a\u67f1\u53ea\u4f1a\u76f4\u7ebf\u8fd0\u52a8\u7684\u9009\u624b\uff0c\u5728\u7f20\u6597\u4e2d\u5f88\u5bb9\u6613\u88ab\u201c\u6298\u65ad\u201d\uff1b\u800c\u638c\u63e1\u8fd9\u79cd\u6ce2\u6d6a\u5f0f\u52a8\u4f5c\u7684\u9009\u624b\uff0c\u5219\u80fd\u987a\u52bf\u6ed1\u8fc7\u53bb\u3002<\/p>\n\n\n\n<h2 id=\"how-to-structure-your-hindu-push-up\" class=\"wp-block-heading\">\u5982\u4f55\u5b89\u6392\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\u7684\u8bad\u7ec3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728 Gooart Space\uff0c\u5b8c\u6574\u7684\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\u73af\u8282\u9075\u5faa 200+ FCS \u70ed\u8eab\u7ed3\u6784\uff1a2 \u81f3 3 \u7ec4\uff0c\u6bcf\u7ec4 5\u20138 \u6b21\uff0c\u7ec4\u95f4\u4f11\u606f 30\u201340 \u79d2\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u7b2c 1 \u7ec4\u4e3a\u7f13\u6162\u5355\u6b21\u52a8\u4f5c\u2014\u2014\u5728\u4e0b\u72ac\u5f0f\u6682\u505c\u4e00\u53e3\u547c\u5438\uff0c\u5728\u7720\u86c7\u5f0f\u4e5f\u6682\u505c\u4e00\u53e3\u547c\u5438\uff0c\u68c0\u67e5\u4e24\u7aef\u624b\u81c2\u662f\u5426\u4f38\u76f4\u3002\u7b2c 2 \u7ec4\u4ee5\u8fde\u7eed\u7684\u6ce2\u6d6a\u5f0f\u8282\u594f\u8fdb\u884c\uff0c\u6bcf\u6b21\u524d\u63a8\u65f6\u90fd\u547c\u6c14\u3002\u7b2c 3 \u7ec4\uff08\u53ef\u9009\uff0c\u4e2d\u7ea7\u53ca\u4ee5\u4e0a\uff09\u5c06\u624b\u8db3\u95f4\u8ddd\u7f29\u7a84\u81f3\u80a9\u5bbd\uff0c\u505a\u66f4\u6df1\u3001\u66f4\u6709\u5206\u91cf\u7684\u6ed1\u52a8\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6bcf\u4e2a\u52a8\u4f5c\u90fd\u4ee5\u6280\u672f\u4f18\u5148\u7684\u8282\u594f\u8fdb\u884c\uff1a\u4e00\u4e2a\u5b8c\u6574\u5b89\u9759\u7684\u6ce2\u6d6a\uff0c\u80dc\u8fc7\u5feb\u800c\u6d45\u7684\u5f39\u8df3\u3002\u6700\u540e\u4ee5\u4e00\u4e2a\u7f13\u6162\u52a8\u4f5c\u6536\u5c3e\uff0c\u5728\u6700\u7ec8\u7684\u4e0b\u72ac\u5f0f\u4fdd\u6301\u4e24\u53e3\u547c\u5438\uff0c\u8ba9\u80a9\u90e8\u4e0e\u5c0f\u817f\u62c9\u4f38\u3002<\/p>\n\n\n\n<h2 id=\"common-mistakes-in-this-judo-push-up\" class=\"wp-block-heading\">\u8fd9\u4e2a\u67d4\u9053\u4fef\u5730\u6311\u4e2d\u7684\u5e38\u89c1\u9519\u8bef<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u628a\u6ce2\u6d6a\u5f0f\u52a8\u4f5c\u505a\u6210\u4e86\u666e\u901a\u5e73\u677f\u4fef\u5730\u6311\u3002<\/strong> \u81c0\u90e8\u8fc7\u65e9\u4e0b\u6c89\uff0c\u8ba9\u8fd9\u4e2a\u52a8\u4f5c\u53d8\u6210\u4e86\u666e\u901a\u4fef\u5730\u6311\u52a0\u4e0a\u591a\u4f59\u6b65\u9aa4\u3002 <em>\u4fee\u6b63\u65b9\u6cd5\uff1a<\/em> \u4ee5\u80f8\u90e8\u524d\u63a8\u5f15\u9886\u52a8\u4f5c\u2014\u2014\u81c0\u90e8\u4fdd\u6301\u9ad8\u4f4d\uff0c\u76f4\u5230\u80f8\u90e8\u5df2\u7ecf\u4f4e\u4f4d\u524d\u63a8\u5230\u53cc\u624b\u4e4b\u95f4\u3002<\/li>\n\n\n\n<li><strong>\u8df3\u8fc7\u4e86\u524d\u63a8\u8fd9\u4e2a\u73af\u8282\u3002<\/strong> \u8eab\u4f53\u76f4\u63a5\u4ece V \u5f62\u8f6c\u5230\u7720\u86c7\u5f0f\uff0c\u4ece\u672a\u771f\u6b63\u4f4e\u4f4d\u6ed1\u8fc7\u5730\u57ab\u3002 <em>\u4fee\u6b63\u65b9\u6cd5\uff1a<\/em> \u60f3\u8c61\u7528\u80f8\u90e8\u62ed\u8fc7\u4e00\u9053\u56f4\u680f\u2014\u2014\u5148\u5411\u4e0b\uff0c\u518d\u5411\u524d\uff0c\u6700\u540e\u5411\u4e0a\u3002<\/li>\n\n\n\n<li><strong>\u5728\u7720\u86c7\u5f0f\u4e2d\u8ba9\u4e0b\u80cc\u4e0b\u5793\u3002<\/strong> \u62ac\u80f8\u7684\u5f27\u5ea6\u6765\u81ea\u4e8e\u584c\u9677\u7684\u8170\u690e\uff0c\u800c\u4e0d\u662f\u6253\u5f00\u7684\u80f8\u90e8\u3002 <em>\u4fee\u6b63\u65b9\u6cd5\uff1a<\/em> \u53d1\u529b\u63a8\u5f00\u5730\u9762\uff0c\u7528\u80f8\u9aa8\u5e26\u52a8\u62ac\u5347\uff0c\u5927\u817f\u4fdd\u6301\u8f7b\u5fae\u53d1\u529b\u2014\u2014\u8ba9\u5f27\u5ea6\u5747\u5300\u5206\u5e03\u5728\u6574\u6839\u810a\u67f1\u4e0a\u3002<\/li>\n\n\n\n<li><strong>\u624b\u80a5\u5411\u5916\u6572\u5f00\u3002<\/strong> \u624b\u81c2\u5411\u5916\u6572\u5f00\uff0c\u80a9\u90e8\u53d8\u6210\u78e8\u64e6\u800c\u4e0d\u662f\u6ed1\u52a8\u3002 <em>\u4fee\u6b63\u65b9\u6cd5\uff1a<\/em> \u5728\u524d\u63a8\u8fc7\u7a0b\u4e2d\uff0c\u8ba9\u624b\u80a5\u4fdd\u6301\u5411\u540e\u7ea6 45 \u5ea6\u7684\u65b9\u5411\u3002<\/li>\n\n\n\n<li><strong>\u4f38\u957f\u8102\u5b50\u3002<\/strong> \u5728\u7720\u86c7\u5f0f\u4e2d\u5934\u90e8\u6700\u5148\u732e\u8d77\uff0c\u5e26\u52a8\u6574\u4e2a\u52a8\u4f5c\u3002 <em>\u4fee\u6b63\u65b9\u6cd5\uff1a<\/em> \u8ba9\u76ee\u5149\u8ddf\u7740\u810a\u67f1\u8d70\u2014\u2014V \u5f62\u65f6\u770b\u4e0b\uff0c\u6700\u4f4e\u70b9\u65f6\u770b\u524d\uff0c\u53ea\u6709\u5f53\u80f8\u90e8\u62ac\u8d77\u65f6\u624d\u770b\u4e0a\u3002<\/li>\n\n\n\n<li><strong>\u501f\u52a9\u60ef\u6027\u5ff5\u5ff5\u4e0d\u5b89\u3002<\/strong> \u5feb\u800c\u5f39\u8df3\u7684\u52a8\u4f5c\u4f1a\u628a\u4e09\u4e2a\u4f4d\u7f6e\u6df7\u6dc6\u6210\u4e00\u4e2a\u978b\u9042\u7684\u4e0b\u964d\u3002 <em>\u4fee\u6b63\u65b9\u6cd5\uff1a<\/em> \u653e\u6162\u5230\u4e09\u62cd\u8282\u594f\u7684\u6ce2\u6d6a\u2014\u2014\u6ed1\u52a8\u8d8a\u6162\uff0c\u80a9\u90e8\u4e0e\u6838\u5fc3\u5b9e\u9645\u53d1\u529b\u8d8a\u591a\u3002<\/li>\n<\/ol>\n\n\n\n<h2 id=\"safety-notes\" class=\"wp-block-heading\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u4f7f\u7528\u745c\u4f3d\u57ab\uff1a<\/strong> \u624c\u5fc3\u5728\u591a\u7ec4\u52a8\u4f5c\u4e2d\u627f\u53d7\u65cb\u8f6c\u8d1f\u8377\u2014\u2014\u57ab\u5b50\u4e0e\u6293\u5730\u529b\u80fd\u8ba9\u624b\u8155\u4fdd\u6301\u6b63\u786e\u53d7\u529b\u3002<\/li>\n\n\n\n<li><strong>\u5148\u70ed\u8eab\uff1a<\/strong> 30\u201360 seconds of light pulse-raising plus a few wrist circles before the first set; the movement lubricates the shoulders and spine but should not be the day&#8217;s first rep.<\/li>\n\n\n\n<li><strong>\u91cd\u89c6\u624b\u8155\u4e0e\u80a9\u90e8\uff1a<\/strong> \u82e5\u80a9\u90e8\u524d\u65b9\u6709\u5267\u70c8\u6349\u75db\u611f\u6216\u624b\u8155\u75bc\u75db\uff0c\u8bf4\u660e\u9700\u8981\u7f29\u5c0f\u6d3b\u52a8\u8303\u56f4\u2014\u2014\u524d\u63a8\u5e45\u5ea6\u53d8\u6d45\uff0c\u7720\u86c7\u5f0f\u4e5f\u7f29\u77ed\uff0c\u76f4\u5230\u5173\u8282\u9002\u5e94\u4e3a\u6b62\u3002<\/li>\n\n\n\n<li><strong>\u8c03\u6574\u4f4d\u7f6e\u96be\u5ea6\uff1a<\/strong> \u5c06\u53cc\u624b\u62ac\u9ad8\u653e\u5728\u957f\u51f3\u6216\u53f0\u9636\u4e0a\u4ee5\u51cf\u8f7b\u8d1f\u8377\uff0c\u6216\u5c06\u6ce2\u6d6a\u5206\u89e3\u6210\u591a\u4e2a\u73af\u8282\u2014\u2014\u4fdd\u6301\u4e0b\u72ac\u5f0f\u3001\u524d\u63a8\u3001\u4fdd\u6301\u7720\u86c7\u5f0f\u2014\u2014\u7136\u540e\u518d\u5c06\u5b83\u4eec\u4e32\u8054\u8d77\u6765\u3002<\/li>\n\n\n\n<li><strong>\u505c\u6b62\u4fe1\u53f7\uff1a<\/strong> \u82e5\u62ac\u80f8\u65f6\u4e0b\u80cc\u75bc\u75db\u3001\u80a9\u90e8\u8036\u8d77\u9760\u8fd1\u8033\u90e8\uff0c\u6216\u524d\u63a8\u65f6\u5854\u5730\uff0c\u5c31\u8be5\u505c\u4e0b\u6765\uff0c\u91cd\u65b0\u56de\u5230 V \u5f62\uff0c\u7f29\u5c0f\u6ce2\u6d6a\u5e45\u5ea6\u2014\u2014\u5f3a\u8feb\u62ac\u80f8\u53ea\u4f1a\u8bad\u7ec3\u51fa\u538b\u8feb\uff0c\u800c\u4e0d\u662f\u7075\u6d3b\u5ea6\u3002<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u6559\u7ec3\u63d0\u793a\uff1a<\/strong> &#8220;Start in a downward dog position. Scoop your chest low to the mat, then arch your back up into a cobra. Push away from the floor.&#8221;<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"benefits\" class=\"wp-block-heading\">\u76ca\u5904<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f5c\u4e3a\u6db5\u76d6200\u591a\u4e2aFCS\u52a8\u4f5c\u7684\u66f4\u5e7f\u6cdb\u52a8\u4f5c\u5e93\u7684\u4e00\u90e8\u5206\uff0c\u8be5\u52a8\u4f5c\u4ee5\u6838\u5fc3\u8bad\u7ec3\u4e3a\u57fa\u7840 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Strength_training\" target=\"_blank\" rel=\"noopener noreferrer\">\u529b\u91cf\u8bad\u7ec3<\/a> \u539f\u7406\u4e0a\uff0c\u540c\u65f6\u4e13\u95e8\u9488\u5bf9\u529b\u91cf\u4e0e\u4f53\u80fd\u9636\u6bb5\u7684\u9700\u6c42\u800c\u8bbe\u8ba1\u3002\u4ece\u96be\u5ea6\u4e0a\u770b\uff0c\u65b0\u624b\u53ef\u4ee5\u653e\u5fc3\u4ece\u8fd9\u4e2a\u52a8\u4f5c\u5f00\u59cb\uff0c\u56e0\u4e3a\u5b83\u7684\u52a8\u4f5c\u6a21\u5f0f\u5f88\u5bb9\u6613\u4e0a\u624b\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ece\u540e\u52e4\u89d2\u5ea6\u6765\u770b\uff0c\u65e0\u9700\u642d\u6863\uff0c\u53ef\u5b8c\u5168\u72ec\u81ea\u8bad\u7ec3\uff1b\u5728\u5668\u6750\u65b9\u9762\uff0c\u53ea\u9700\u8981\u6700\u5c11\u91cf\u3001\u53ef\u968f\u8eab\u643a\u5e26\u7684\u88c5\u5907\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6b63\u662f\u8fd9\u79cd\u4f4e\u540e\u52e4\u95e8\u69db\u4e0e\u6e05\u6670\u6280\u672f\u6807\u51c6\u7684\u7ed3\u5408\uff0c\u8ba9\u8fd9\u9879\u8bad\u7ec3\u5728 Gooart Space \u7684 200+ FCS \u4f53\u7cfb\u4e2d\u5360\u6709\u4e00\u5e2d\u4e4b\u5730\uff0c\u800c\u4e0d\u4ec5\u4ec5\u662f\u4e00\u4e2a\u65b0\u9c9c\u611f\u52a8\u4f5c\uff1a\u5b83\u53ef\u4ee5\u88ab\u6301\u7eed\u8bad\u7ec3\u3001\u957f\u671f\u8ffd\u8e2a\uff0c\u5e76\u968f\u7740\u4f60\u6574\u4f53\u683c\u6597\u4f53\u80fd\u7684\u63d0\u5347\u800c\u5b89\u5168\u5730\u9010\u6b65\u8fdb\u9636\u3002<\/p>\n\n\n\n<h2 id=\"programming-progression\" class=\"wp-block-heading\">\u8bad\u7ec3\u8ba1\u5212\u4e0e\u8fdb\u9636<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728 200+ FCS \u4f53\u7cfb\u4e2d\uff0c\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\u88ab\u5b89\u6392\u5728\u8bad\u7ec3\u7684\u70ed\u8eab\u73af\u8282\u3002\u8bf7\u5728\u8bad\u7ec3\u521d\u671f\u4f7f\u7528\u5b83\u6765\u63d0\u5347\u5fc3\u7387\uff0c\u5e76\u4ee5\u53ef\u63a7\u3001\u6280\u672f\u4f18\u5148\u7684\u5f3a\u5ea6\uff0c\u6fc0\u6d3b\u4f60\u7a0d\u540e\u9700\u8981\u7528\u5230\u7684\u7279\u5b9a\u7ec4\u7ec7\u4e0e\u52a8\u4f5c\u6a21\u5f0f\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5904\u4e8e\u65b0\u624b\u9636\u6bb5\u65f6\uff0c\u8bf7\u4f18\u5148\u4fdd\u8bc1\u52a8\u4f5c\u89c4\u8303\uff0c\u800c\u4e0d\u662f\u76f2\u76ee\u8ffd\u6c42\u901f\u5ea6\u3001\u91cd\u91cf\u6216\u6d3b\u52a8\u8303\u56f4\u2014\u2014\u524d\u9762\u7684\u52a8\u4f5c\u6807\u51c6\u5b58\u5728\u7684\u610f\u4e49\uff0c\u6b63\u662f\u4e3a\u4e86\u8ba9\u4f60\u4e0d\u4f1a\u4e3a\u4e86\u5f3a\u5ea6\u800c\u727a\u7272\u8d28\u91cf\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u968f\u7740\u4f60\u7684\u8fdb\u6b65\uff0c\u81ea\u7136\u7684\u4e0b\u4e00\u6b65\u662f\u589e\u52a0\u8bad\u7ec3\u91cf\uff08\u989d\u5916\u7684\u7ec4\u6570\u3001\u56de\u5408\u6570\u6216\u6b21\u6570\uff09\u3001\u963b\u529b\u6216\u901f\u5ea6\uff0c\u6216\u8005\u52a8\u4f5c\u672c\u8eab\u7684\u590d\u6742\u5ea6\uff0c\u4f46\u524d\u63d0\u662f\u6bcf\u4e2a\u52a8\u4f5c\u90fd\u80fd\u8fbe\u5230\u672c\u9875\u524d\u9762\u63cf\u8ff0\u7684\u6807\u51c6\u3002\u5b9a\u671f\u56de\u987e\u201c\u5e38\u89c1\u9519\u8bef\u201d\u4e0e\u201c\u5b89\u5168\u6ce8\u610f\u4e8b\u9879\u201d\u90e8\u5206\uff0c\u56e0\u4e3a\u75b2\u52b3\u5f80\u5f80\u662f\u6280\u672f\u6807\u51c6\u6700\u5148\u5d29\u584c\u7684\u8bf1\u56e0\u3002<\/p>\n\n\n\n<h2 id=\"frequently-asked-questions\" class=\"wp-block-heading\">\u5e38\u89c1\u95ee\u9898<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\uff08\u67d4\u9053\u4fef\u5730\u6311\uff09\u9002\u5408\u65b0\u624b\u5417\uff1f<\/strong><br>\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\uff08\u67d4\u9053\u4fef\u5730\u6311\uff09\u5728 200+ FCS \u4f53\u7cfb\u4e2d\u88ab\u5f52\u4e3a\u65b0\u624b\u7ea7\u52a8\u4f5c\u3002\u5b9e\u8df5\u4e2d\uff0c\u65b0\u624b\u53ef\u4ee5\u653e\u5fc3\u4ece\u8fd9\u4e2a\u52a8\u4f5c\u5f00\u59cb\uff0c\u56e0\u4e3a\u5b83\u7684\u52a8\u4f5c\u6a21\u5f0f\u5f88\u5bb9\u6613\u4e0a\u624b\uff0c\u5e76\u4e14\u5e94\u5728\u4e25\u683c\u9075\u5faa\u4e0a\u8ff0\u52a8\u4f5c\u6807\u51c6\u7684\u57fa\u7840\u4e0a\uff0c\u518d\u9010\u6b65\u589e\u52a0\u901f\u5ea6\u3001\u91cd\u91cf\u6216\u963b\u529b\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u505a\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\uff08\u67d4\u9053\u4fef\u5730\u6311\uff09\u9700\u8981\u4ec0\u4e48\u5668\u6750\uff1f<\/strong><br>\u8fd9\u9879\u8bad\u7ec3\u53ea\u9700\u6700\u5c11\u91cf\u3001\u53ef\u968f\u8eab\u643a\u5e26\u7684\u88c5\u5907\uff0c\u65e0\u9700\u642d\u6863\uff0c\u53ef\u5b8c\u5168\u72ec\u81ea\u8bad\u7ec3\u3002\u672c\u9875\u5217\u51fa\u7684\u201c\u88c5\u5907\u6e05\u5355\u4e0e\u8bbe\u7f6e\u201d\u680f\u76ee\uff0c\u5217\u660e\u4e86 Gooart Space \u5b9e\u9645\u4f7f\u7528\u7684\u5177\u4f53\u88c5\u5907\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\uff08\u67d4\u9053\u4fef\u5730\u6311\uff09\u5728\u8bad\u7ec3\u8bfe\u4e2d\u5c5e\u4e8e\u54ea\u4e2a\u73af\u8282\uff1f<\/strong><br>\u5370\u5ea6\u5f0f\u4fe1\u9053\u6d6e\u6c34\uff08\u67d4\u9053\u4fef\u5730\u6311\uff09\u5c5e\u4e8e 200+ FCS \u8bfe\u7a0b\u7ed3\u6784\u4e2d\u7684\u70ed\u8eab\u73af\u8282\u3002\u8bf7\u5728\u8bad\u7ec3\u521d\u671f\u4f7f\u7528\u5b83\u6765\u63d0\u5347\u5fc3\u7387\uff0c\u5e76\u4ee5\u53ef\u63a7\u3001\u6280\u672f\u4f18\u5148\u7684\u5f3a\u5ea6\uff0c\u6fc0\u6d3b\u4f60\u7a0d\u540e\u9700\u8981\u7528\u5230\u7684\u7279\u5b9a\u7ec4\u7ec7\u4e0e\u52a8\u4f5c\u6a21\u5f0f\u3002<\/p>\n\n\n\n<h3 id=\"shoulder-mobility-exercise\" class=\"wp-block-heading\">\u80a9\u90e8\u7075\u6d3b\u5ea6\u8bad\u7ec3<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Coaches searching for &#8220;shoulder mobility exercise&#8221; often use Hindu Push-Up (Judo Push-Up) as the go-to drill, since it aligns with the execution and programming standards above.<\/p>\n\n\n\n<h2 id=\"related-exercises\" class=\"wp-block-heading\">\u76f8\u5173\u7ec3\u4e60<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gooart.space\/zh\/%e9%94%bb%e7%82%bc\/dead-bug-exercise\/\">\u6b7b\u866b<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>The hindu push up \u2014 the ancient Indian dand, known in combat gyms as the judo push up \u2014 is a flowing push-up that sweeps the body from downward dog through a low chest scoop into an upward cobra arch, training pushing strength and spinal mobility in one continuous wave. Hindu Push Up Execution Standards &#8230; <a title=\"\u5370\u5ea6\u5f0f\u4fef\u5367\u6491\uff08\u67d4\u9053\u5f0f\u4fef\u5367\u6491\uff09\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/exercise\/hindu-push-up-judo-push-up\/\" aria-label=\"\u9605\u8bfb Hindu Push-Up (Judo Push-Up)\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"featured_media":11972,"template":"","equipment":[681,662],"exercise_category":[695],"target_muscle":[698,700],"class_list":["post-6877","exercise","type-exercise","status-publish","has-post-thumbnail","hentry","exercise_category-strength-conditioning"],"acf":{"order_index":9,"session_phase":"warm_up","difficulty":"beginner","portability":"pocket","setup_type":["solo","mat"],"is_ai_vision_supported":true,"coaching_cue":"\"Start in a downward dog position. Scoop your chest low to the mat, then arch your back up into a cobra. Push away from the floor.\"","supervision_advised":false,"video_link":"https:\/\/youtube.com\/watch?v=HE0ijmUc6Og","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6877","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":5,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6877\/revisions"}],"predecessor-version":[{"id":12075,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise\/6877\/revisions\/12075"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media\/11972"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=6877"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/equipment?post=6877"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/exercise_category?post=6877"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/target_muscle?post=6877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}