我想找些方法来增强力量，主要是手臂力量。我做高强度间歇训练（HIIT），训练计划里要求做窄距俯卧撑，但我一个都做不了。我不知道该如何循序渐进地练习才能做到。有人能给我一些建议吗？
Hi Carolyn I don't know if you've tried these but they might help Bicep curl- Standing with your feet shoulder-width apart, hold the dumbbell in your hand. Holding your palms forwards, bend your elbows and raise the dumbbell up towards your shoulder. Slowly lower your arm back down to the starting position and repeat.
Plank to push ups- Beginning in a high planking position (i.e. on your hands instead of your elbows), keep your arms directly beneath your shoulders and maintain core engagement. One at a time, lift your arm and place your elbow down, ending in a traditional plank position. Return your arms one at a time to the starting position and repeat
Tricep push-ups- Get into the push-up position with straight arms, but with your knees on the ground and your feet in the air – your hands need to be closer together than a regular push-up and under your chest. Tightening your core muscles, bend your arms, and bring your chest down towards the ground. Keep your back straight and your upper arms closer to your body – your elbows should be pointing back behind you, not out to the side. Straighten your arms back to the starting position and repeat.