Strength Training
How Slow Can You Do PUSH-UP
( I do TRICEPS PUSH-UP in this video)
1. Start with a hand plank position and then slowly go down to the floor (elbow has to be close to your body because I’m doing triceps push-up)
2. Extend your legs, don’t tuck your toes. Slowly peel up from your head, neck, shoulders, ribcage and finally your abdominal.
3. Tuck your toes, push your body up back to hand plank position.
and repeat the movement for 10 to 15 reps.
Its a good Warm Up exercise from triceps push-up to pilates Swan position its working out your arms and core but when you do the Swan its stretching your up body and when you do it slower its actually harder and its also a good core workout.
:) enjoy
暖身時間 慢的伏地挺身
（我做的是三頭肌伏地挺身才可以接到皮拉提斯的SWAN)
1. 身體撐平板式， 手臂到手掌靠近身體兩側然後慢慢地彎曲手軸讓身體慢慢的靠近地面。
2. 手的位置依然不變。延伸你的雙腿到腳趾，上半身慢慢的往上延伸從頭，脖子，肩膀，肋骨到下腹部都離開地面。
3. 腳趾放回在地板上，用全身力量撐回平板式
整個動作重複10到15次
這是一個很好的暖身。從平板式（運動到全身）到慢的伏地挺身（運動到你的手臂跟核心）再變成皮拉提斯的SWAN（伸展舒緩到上半身的肌肉）。
這個運動除了可以雕塑跟強壯的的手臂同時是一個很好的核心運動，因為核心要夠強壯才能再慢的移動中讓身體能夠保持平衡。
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