使用 AI 檢查你的 俯臥撐加 形式
上傳你的視頻，並立即獲得有關你的 俯臥撐加 姿勢、節奏和協調的反饋。
運作方式
1
上傳您的視頻從側面角度拍攝自己，確保全身在畫面內。
2
AI 分析您的動作評估協調性、節奏和姿勢。
3
獲得可行的反饋查看您的表現分數和改進情況。
4
高效訓練每次訓練都能精進您的技術。
參考
這個動作應該是什麼樣子
攝像頭提示： 將手機放在臀部高度，距離您側面約 6 英尺。捕捉 2–3 次完整重複。

表單檢查

錄製你執行上述運動的過程

MP4 / MOV≤45 秒≤200 MB側面角度全身在畫面內
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鍛煉的肌肉

肩部

所需設備

無設備
Common 俯臥撐加 Form Mistakes
  • 在平板支撐部分，臀部下垂或下背部拱起，失去核心的參與。
  • 在頂部未能完全前伸肩胛骨，未能獲得“加”動作。
  • 在肩部前伸階段彎曲肘部；手臂應保持直。
  • 將肩膀聳向耳朵，而不是向下和向前推。
  • 臀部抬得太高，形成倒“V”形狀。
俯臥撐加 Form Checking Tips
  • 在整個動作過程中，保持從頭到腳跟的直線，保持核心緊繃和臀部收緊。
  • 積極地將地面推開，專注於肩胛骨分開的動作，而不是肘部彎曲。
  • 保持頸部中立，稍微向前或向下看，以保持脊柱對齊。
為什麼正確的形式對 俯臥撐加 重要

正確的Push Up Plus姿勢至關重要，因為它專門針對前鋸肌，這是肩胛骨穩定性和整體肩部健康的關鍵肌肉。錯誤的姿勢可能導致肌肉激活效率低下，增加肩部撞擊或下背部拉傷的風險，因為它會損害核心穩定性和肩胛骨的運動機制。

常見問題

The most common mistakes in a Push Up Plus often involve:

  1. Sagging Hips: This indicates a lack of core engagement. Fix: Actively squeeze your glutes and brace your abs as if preparing for a punch.
  2. Bending Elbows: The 'plus' portion is a pure scapular movement. Fix: Keep your arms completely straight and focus on pushing your upper back towards the ceiling.
  3. No Full Protraction: Not pushing high enough through the shoulder blades. Fix: Think about pushing your hands through the floor to maximize the serratus anterior engagement.
  4. Shrugging Shoulders: Allowing the shoulders to creep up towards your ears. Fix: Keep your shoulders depressed and away from your ears, engaging your lats.

You can tell if your Push Up Plus form is correct by checking several points:

  • Body Alignment: You should maintain a straight line from your head, through your shoulders and hips, down to your heels.
  • Arm Position: Your arms should remain locked straight throughout the 'plus' phase.
  • Scapular Movement: You should feel your shoulder blades glide apart as you push up, and come together as you lower.
  • Targeted Sensation: You should primarily feel the work in the muscles along the sides of your rib cage (serratus anterior) and your core, rather than primarily in your triceps or lower back.

Poor form during the Push Up Plus can lead to several injuries:

  • Shoulder Impingement: Failing to activate the serratus anterior properly can lead to a lack of upward rotation of the scapula, contributing to shoulder impingement syndrome.
  • Lower Back Pain: A sagging lower back puts undue stress on the lumbar spine.
  • Wrist Strain: Improper hand positioning or a collapsed core can shift too much weight onto the wrists.
  • Elbow Strain: Bending the elbows during the 'plus' can put unnecessary stress on the elbow joints, diverting tension from the intended muscles.

For the Push Up Plus, which is a bodyweight exercise, 'reducing weight' typically means modifying the leverage or intensity. Yes, you absolutely should reduce the difficulty to improve form if you're struggling. This could involve:

  • Performing it on your knees: This reduces the bodyweight load and allows you to focus purely on the scapular movement.
  • Doing it against a wall or an elevated surface: This further decreases the resistance and makes it easier to isolate the serratus anterior. Prioritizing perfect execution over the full bodyweight version will yield better long-term results for shoulder health and strength.

To improve your Push Up Plus form at home, consider these practical tips:

  • Video Yourself: Use your phone to record your exercise from the side. This allows you to visually identify any sagging hips, bent elbows, or lack of scapular protraction.
  • Practice Wall or Knee Push Up Plus: Start with easier variations where you can master the scapular movement without the full bodyweight challenge. Focus on feeling the muscles along your rib cage.
  • Incorporate Plank Variations: Strengthen your core with planks, side planks, and bird-dog exercises to build the stability needed for a solid Push Up Plus.
  • Slow and Controlled Reps: Perform the exercise very slowly, focusing on each phase of the movement. This helps build muscle awareness and control.