More definition, greater strength and, if you keep at it, a higher percentage of lean muscle mass.

你会变得更有形、更强壮，如果坚持锻炼，肌肉比例会更高。

1. Narrow Grip Push-Up

1、窄握卧推

This move targets the triceps, shoulders, chest and core. Be sure to draw the shoulder blades down the back and keep elbows close to body. Need to modify? Add some incline, placing the hands on a box or bench.

这动作针对三头肌、肩膀、胸部和核心肌群。记得背部同肩胛一同下压，肘部靠近身体。需要点变式?增加倾斜度，手放箱子上或者长凳上。

2. Renegade Row

2、俯卧侧平举

Holding a high plank¹, keep the shoulders in line with one another and allow elbow to graze the rib² cage as it moves toward the ceiling. Try to keep hips³ from rocking by separating the feet and keeping glutesand quads⁴ engaged.

保持高平板支撑状态，肩膀保持齐平，手肘向天花板撑起时允许接触胸腔。臀部尽量不要翘起，两脚分开，带动胯部和四头肌。

3. Prone⁵ Y and T

3、展开前伸式俯卧

Keep glutes engaged and hip bones and feet on the ground. Do engage the upper back, and keep a nice long neutral neck.

带动胯部，臀骨和脚着地。一定要带动上背部，伸长脖子，保持颈部不偏不倚。

4. Side Lying Tricep Press

4、侧卧压三头肌

This side-lying push-up will tone the triceps, biceps and obliques⁶ in just one equipment-free move. Timing⁷ your breathing. Exhale⁸ as you press your body off the floor, and inhale⁹ as you return to the start position.

侧卧仰卧起坐可以给三头肌、二头肌塑形还有腹斜肌，这个动作不需要器械。边呼吸边计时。身体压向地面时呼气，恢复起始状态时吸气。

5. Half Get-Up

5、半起身

Holding a book or a dumbbell, the half Turkish get-up works everything from your shoulders, arms, hips, back and core. Make sure to drive through the heel of the bent¹⁰ leg as opposed to coming to toes, and keep an eye on the extended hand to maintain proper shoulder position.

拿本书或者哑铃，半土耳其式起身可以锻炼你的肩膀、手臂、臀部、背部和核心肌群。确保弯曲的那条腿的脚跟发力，而非靠脚趾头。眼睛关注伸出的那只手，保持肩部位置适中。