{'smallUrl':'//www.wikihow.com/images_en/thumb/2/2a/Prevent-Wrist-Pain-During-Pushups-Step-1-Version-4.jpg/v4-460px-Prevent-Wrist-Pain-During-Pushups-Step-1-Version-4.jpg','bigUrl':'//www.wikihow.com/images/thumb/2/2a/Prevent-Wrist-Pain-During-Pushups-Step-1-Version-4.jpg/v4-728px-Prevent-Wrist-Pain-During-Pushups-Step-1-Version-4.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}1做手腕和手部熱身。你可能在開始鍛煉之前已經做過全身熱身,法預防做俯臥但要做俯臥撐,腕疼你還得做手腕和手部熱身,種方做俯臥撐時感到手腕疼痛的法預防做俯臥人更應如此。[2] X 研究來源
{'smallUrl':'//www.wikihow.com/images_en/thumb/4/4a/Prevent-Wrist-Pain-During-Pushups-Step-2-Version-4.jpg/v4-460px-Prevent-Wrist-Pain-During-Pushups-Step-2-Version-4.jpg','bigUrl':'//www.wikihow.com/images/thumb/4/4a/Prevent-Wrist-Pain-During-Pushups-Step-2-Version-4.jpg/v4-728px-Prevent-Wrist-Pain-During-Pushups-Step-2-Version-4.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}2檢查手的姿勢。雙手間距太寬,或放得過于靠前,會讓手腕承受額外的壓力。雙手朝內或朝外也會讓手腕處于一個不太舒服的角度,進而導致不必要的緊張。[3] X 研究來源
{'smallUrl':'//www.wikihow.com/images_en/thumb/e/ed/Prevent-Wrist-Pain-During-Pushups-Step-3-Version-3.jpg/v4-460px-Prevent-Wrist-Pain-During-Pushups-Step-3-Version-3.jpg','bigUrl':'//www.wikihow.com/images/thumb/e/ed/Prevent-Wrist-Pain-During-Pushups-Step-3-Version-3.jpg/v4-728px-Prevent-Wrist-Pain-During-Pushups-Step-3-Version-3.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}3避免手肘外展。作為一名初學者,你做俯臥撐時可能會手肘外展,而不是靠近身體兩側向后彎曲。[4] X 研究來源
{'smallUrl':'//www.wikihow.com/images_en/thumb/2/2e/Prevent-Wrist-Pain-During-Pushups-Step-4-Version-4.jpg/v4-460px-Prevent-Wrist-Pain-During-Pushups-Step-4-Version-4.jpg','bigUrl':'//www.wikihow.com/images/thumb/2/2e/Prevent-Wrist-Pain-During-Pushups-Step-4-Version-4.jpg/v4-728px-Prevent-Wrist-Pain-During-Pushups-Step-4-Version-4.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}4核心發力。俯臥撐鍛煉的不止上半身。如果你做俯臥撐時只有上半身發力,沒有用到其他力量,那么手腕會承受額外的壓力,進入導致手腕疼痛。[5] X 研究來源
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