[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fB3J2n7ExpHuKlE3mh0xfsaPV5zV_VuedNuexxv9bbuQ":3},{"slug":4,"title":5,"excerpt":6,"category":7,"cover":10,"date":13,"readingMinutes":14,"featured":15,"blocks":16,"seo":245,"publishedAt":249,"updatedAt":250,"alternates":251,"related":368},"10-push-ups-a-day","每天做俯卧撑：早上10个能带来什么","起床后做10个俯卧撑，不是为了练出肌肉，而是给早晨一个动起来的契机：只要一分钟左右，哪怕今天一个标准的都做不了，也可以从更轻松的版本开始。",{"slug":8,"name":9},"movement","运动",{"url":11,"alt":5,"width":12,"height":12},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fliegestuetze_jeden_tag_e29e3bb5fc.jpg",1254,"2026-10-06",1,false,[17,25,41,52,54,69,72,116,154,155,167,182,203,204,211,232],{"type":18,"body":19},"text",[20],{"type":21,"children":22},"paragraph",[23],{"text":24,"type":18},"每天做俯卧撑10个，不会让你变成肌肉男，但会给早晨一个动起来的契机。对健康的人来说，每天做没有问题，大约一分钟，靠墙也能做。如果今天一个都做不了：从更小的数量开始就好。",{"type":26,"title":27,"items":28,"id":26},"facts","要点速览",[29,32,35,38],{"label":30,"value":31},"用时","约1分钟",{"label":33,"value":34},"起步","3–10个",{"label":36,"value":37},"养成习惯","常需2个月以上",{"label":39,"value":40},"各大肌群","每周至少2天",{"type":18,"heading":42,"body":43,"id":42},"为什么早上总是动不起来",[44,48],{"type":21,"children":45},[46],{"text":47,"type":18},"晚上看一个视频，再看下一个，信息流自己往下滚，一抬头已经过了午夜。然后闹钟响了，你的手在半梦半醒之间就把它解决了，“再睡五分钟”变成半小时的贪睡。这感觉像是赚到了，其实花掉的正是原本属于你自己的那几分钟。这很少是你的问题，更多是前一天晚上的问题。",{"type":21,"children":49},[50],{"text":51,"type":18},"早上没有契机，什么都不会发生。脑子还没上线，你辩不过自己，所以干脆不辩。用一个固定的触发点，代替一句决心：“先做俯卧撑，再刷信息流。”做这种“如果……就……”计划的人，平均来说达成目标的次数明显更多。俯卧撑就是这个小小的契机：在拿起手机之前，用一个动作取代那场争论。",{"type":53},"app-box",{"type":18,"heading":55,"body":56,"id":55},"每天10个俯卧撑能带来什么",[57,61,65],{"type":21,"children":58},[59],{"text":60,"type":18},"先说感觉好的那部分：你会感到肩膀、手臂和躯干在用力，而且在拿起手机之前，你已经做成了一件事。一分钟里只数手臂、呼吸和地板，是给一天一个安静的开头，不然这一天很快就会变得吵闹。不少人做完觉得更清醒，但这方面的证据只有一点点。",{"type":21,"children":62},[63],{"text":64,"type":18},"时间久了，力量会慢慢加上来，尤其是你很久没动过的话。研究里，一点一点的力量训练让没有训练基础的人力量有了可测量的提升，不过只有几个百分点。至于“每天正好10个俯卧撑”，目前没有测量结果。",{"type":21,"children":66},[67],{"text":68,"type":18},"想靠它变瘦，或者几周内明显变宽变壮，不会的，量太小了。",{"type":70,"text":71},"quote","几个俯卧撑不是训练，而是一个契机。",{"type":18,"heading":73,"body":74,"id":115},"靠墙、垫高或跪姿",[75,79],{"type":21,"children":76},[77],{"text":78,"type":18},"一个标准的都做不了？那就从轻松的开始，这些都是真正的俯卧撑，只是负重更小。手的位置越高，越轻松。找到你能标准做完10个的那一级。你撑着的东西必须稳固，不能滑动：",{"type":80,"format":81,"children":82},"list","ordered",[83,91,97,103,109],{"type":84,"children":85},"list-item",[86,89],{"bold":87,"text":88,"type":18},true,"靠墙：",{"text":90,"type":18},"离墙一臂远，双手放在胸口高度，上身向墙压过去，再推开。",{"type":84,"children":92},[93,95],{"bold":87,"text":94,"type":18},"高处边缘：",{"text":96,"type":18},"双手放在厨房台面或沙发扶手上，要稳固、不打滑。",{"type":84,"children":98},[99,101],{"bold":87,"text":100,"type":18},"跪姿：",{"text":102,"type":18},"四足跪姿，双手略在肩膀前方，从膝盖到头成一条直线。",{"type":84,"children":104},[105,107],{"bold":87,"text":106,"type":18},"低处边缘：",{"text":108,"type":18},"双手放在稳固的沙发边缘或长凳上。",{"type":84,"children":110},[111,113],{"bold":87,"text":112,"type":18},"标准：",{"text":114,"type":18},"脚尖着地，身体成一条直线。","靠墙-垫高或跪姿",{"type":18,"heading":117,"body":118,"id":117},"标准的俯卧撑怎么做",[119,123,150],{"type":21,"children":120},[121],{"text":122,"type":18},"记住四点就够了：",{"type":80,"format":124,"children":125},"unordered",[126,132,138,144],{"type":84,"children":127},[128,130],{"bold":87,"text":129,"type":18},"双手：",{"text":131,"type":18},"略低于肩膀的高度，手指朝前。",{"type":84,"children":133},[134,136],{"bold":87,"text":135,"type":18},"腹部：",{"text":137,"type":18},"收紧，这样髋部才不会塌下去。",{"type":84,"children":139},[140,142],{"bold":87,"text":141,"type":18},"下去和上来：",{"text":143,"type":18},"大约两秒往下，直到手肘大致成直角，再用一秒推起来。推起来时呼气。",{"type":84,"children":145},[146,148],{"bold":87,"text":147,"type":18},"视线：",{"text":149,"type":18},"稍微落在双手前方。边数边出声，出声数数的人不会憋气。宁可做7个标准的，也别做10个塌腰的。",{"type":21,"children":151},[152],{"text":153,"type":18},"手腕发酸的话，试试在手下垫一条折好的毛巾，或者换一个更高的版本。",{"type":53},{"type":18,"heading":156,"body":157,"id":166},"每天做俯卧撑，还是休息一天？",[158,162],{"type":21,"children":159},[160],{"text":161,"type":18},"对健康的人来说，每天做10个轻松的俯卧撑，一般没问题，因为量很小。这是一种判断，不是研究结论。休息日属于那种练到接近力竭的训练：连做两组10个就发抖的人，明天需要休息；只做10个轻松的则不需要。很久没动过的人，从最轻的那一级开始。",{"type":21,"children":163},[164],{"text":165,"type":18},"肌肉有灼烧感、发抖是疲劳。关节里尖锐的刺痛，如果只在一侧，或者重复时更痛，就是停止信号：今天到此为止。","每天做俯卧撑-还是休息一天",{"type":18,"heading":168,"body":169,"id":168},"一点一点加量",[170,174,178],{"type":21,"children":171},[172],{"text":173,"type":18},"每周数一次，你能做多少个标准的。每比上周多一个，就是进步。",{"type":21,"children":175},[176],{"text":177,"type":18},"如果连续好几天10个都做得标准，就升到下一级：双手再低一级，或者从跪姿换成标准。如果太难，退回去一周，这不算退步。",{"type":21,"children":179},[180],{"text":181,"type":18},"状态差的日子：做3个，而不是0个。要到它变得自然而然，平均大约需要两个月，运动往往更久，漏掉一天影响不大。",{"type":18,"heading":183,"body":184,"id":183},"明天的安排",[185,191,197],{"type":21,"children":186},[187,189],{"bold":87,"text":188,"type":18},"今晚：",{"text":190,"type":18},"一分钟。把地面清出来，把手机放到够不到的地方充电。防滑的地面就够了，穿着睡衣也行。",{"type":21,"children":192},[193,195],{"bold":87,"text":194,"type":18},"明天早上：",{"text":196,"type":18},"坐在床边，慢慢站起来，然后做俯卧撑，之后才刷信息流。不用换衣服，不用出门，没有借口。",{"type":21,"children":198},[199,201],{"bold":87,"text":200,"type":18},"睡过头了？",{"text":202,"type":18},"在走廊里靠墙慢慢做3个。这也算。",{"type":53},{"type":18,"heading":205,"body":206,"id":205},"想让闹钟帮上忙的时候",[207],{"type":21,"children":208},[209],{"text":210,"type":18},"Wakea 把俯卧撑作为三个任务之一：完成任务才能关掉闹钟，没有稍后提醒按钮。摄像头直接在设备上数次数，难度可以为每个闹钟单独设置。要让闹钟响起来，需要允许它发送通知。如果哪里疼，有应急出口：那就停下来。",{"type":212,"items":213,"id":212},"faq",[214,217,220,223,226,229],{"question":215,"answer":216},"每天10个俯卧撑有什么用？","一点点力量的起步，用在手臂、肩膀和躯干上；给早晨一种身体的感觉；以及一个每天开头都一样的习惯。它不会让你变瘦，也不会让胸肌明显变大。",{"question":218,"answer":219},"俯卧撑可以每天做吗？还是需要休息日？","10个轻松的话，健康的人可以。一旦变成练到接近力竭的真正训练，就需要休息日。",{"question":221,"answer":222},"一个俯卧撑都做不了，怎么开始？","靠墙，或者双手放在稳固的边缘上。找到你能标准做完10个的那一级。如果只能做3个，那就是你的起点。",{"question":224,"answer":225},"每天做俯卧撑，30天后会有什么变化？","最先变的是早晨：在拿起手机之前，你已经做成了一件事。10个会慢慢变轻松。在镜子里看不出多少变化，习惯往往要两个月后才稳。",{"question":227,"answer":228},"每天10个俯卧撑够吗？","作为起点和契机，够了。但达不到运动建议：成年人应该每周至少两天锻炼所有主要肌群。",{"question":230,"answer":231},"做俯卧撑手腕或肩膀疼怎么办？","换一个更高的版本，或者在手下垫一条毛巾。尖锐的刺痛是停止信号：今天到此为止。如果持续几天，请去看医生查清原因。",{"type":233,"title":234,"tone":235,"body":236},"callout","什么时候该去看医生？","warning",[237,241],{"type":21,"children":238},[239],{"text":240,"type":18},"出现胸口压迫感或发紧、呼吸困难、头晕、恶心、出汗，或疼痛放射到手臂、背部、脖子或上腹部，请立刻停下来。坐下。如果症状持续超过五分钟，或者怀疑是心肌梗死，请立刻拨打120叫救护车，不要先去联系门诊，也不要等到以后。",{"type":21,"children":242},[243],{"text":244,"type":18},"如果出现晕厥、眼前发黑或明显乏力：坐下或躺下，并去看医生查清原因。肩膀、手肘或手腕出现尖锐的刺痛、麻木或刺麻感：今天到此为止，持续几天就去看医生。如果你很久没有活动，或者有心脏、循环系统或关节疾病，请先咨询医生。",{"title":246,"description":247,"image":248,"noIndex":15},"每天做俯卧撑，10个有什么用？效果与起步方法","每天做俯卧撑，每天早上10个有什么用？只需约一分钟。一个都做不了就从靠墙开始，学会标准动作，再一点点增加；能不能每天做、什么时候该休息一天、什么时候要立刻停下来，这篇都说清楚，也如实告诉你它做不到什么。",{"url":11,"alt":5,"width":12,"height":12},"2026-10-06T17:01:33.881Z","2026-10-06T17:01:33.446Z",[252,254,256,258,260,263,266,269,272,275,277,280,283,286,288,290,292,295,298,301,304,306,308,310,312,314,317,320,323,325,327,330,333,336,339,341,344,347,350,352,354,356,359,361,363,366],{"locale":253,"slug":4},"zh",{"locale":255,"slug":4},"ar",{"locale":257,"slug":4},"bg",{"locale":259,"slug":4},"bn",{"locale":261,"slug":262},"ca","flexions-cada-dia",{"locale":264,"slug":265},"cs","kliky-kazdy-den",{"locale":267,"slug":268},"da","armboejninger-hver-dag",{"locale":270,"slug":271},"de","liegestuetze-jeden-tag",{"locale":273,"slug":274},"el","push-ups-every-day",{"locale":276,"slug":4},"en",{"locale":278,"slug":279},"es","flexiones-todos-los-dias",{"locale":281,"slug":282},"fi","punnerrukset-joka-paiva",{"locale":284,"slug":285},"fr","pompes-tous-les-jours",{"locale":287,"slug":4},"gu",{"locale":289,"slug":4},"he",{"locale":291,"slug":4},"hi",{"locale":293,"slug":294},"hr","sklekovi-svaki-dan",{"locale":296,"slug":297},"hu","fekvotamasz-minden-nap",{"locale":299,"slug":300},"id","push-up-setiap-hari",{"locale":302,"slug":303},"it","flessioni-ogni-giorno",{"locale":305,"slug":4},"ja",{"locale":307,"slug":4},"kn",{"locale":309,"slug":4},"ko",{"locale":311,"slug":4},"ml",{"locale":313,"slug":4},"mr",{"locale":315,"slug":316},"ms","push-up-10-kali-setiap-pagi",{"locale":318,"slug":319},"nb","armhevinger-hver-dag",{"locale":321,"slug":322},"nl","elke-dag-opdrukken",{"locale":324,"slug":4},"or",{"locale":326,"slug":4},"pa",{"locale":328,"slug":329},"pl","pompki-codziennie",{"locale":331,"slug":332},"pt","flexoes-todos-os-dias",{"locale":334,"slug":335},"pt-br","flexao-todo-dia",{"locale":337,"slug":338},"ro","flotari-in-fiecare-zi",{"locale":340,"slug":4},"ru",{"locale":342,"slug":343},"sk","10-klikov-denne",{"locale":345,"slug":346},"sl","sklece-vsak-dan",{"locale":348,"slug":349},"sv","armhavningar-varje-dag",{"locale":351,"slug":4},"ta",{"locale":353,"slug":4},"te",{"locale":355,"slug":4},"th",{"locale":357,"slug":358},"tr","her-gun-sinav-cekmek",{"locale":360,"slug":4},"uk",{"locale":362,"slug":4},"ur",{"locale":364,"slug":365},"vi","hit-dat-moi-ngay",{"locale":367,"slug":4},"zh-hant",[369,377,385],{"slug":370,"title":371,"excerpt":372,"category":373,"cover":374,"date":13,"readingMinutes":14,"featured":15},"alarm-clock-with-tasks","带任务的起床闹钟：怎样把你从床上叫起来","带任务的起床闹钟要等你完成深蹲、俯卧撑或整理床铺才会关掉。看看 Wakea 怎么做到，以及它的局限。",{"slug":8,"name":9},{"url":375,"alt":371,"width":376,"height":376},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fmedium_wecker_mit_aufgabe_0ab41eadcd.jpg",750,{"slug":378,"title":379,"excerpt":380,"category":381,"cover":382,"date":384,"readingMinutes":14,"featured":15},"squats-every-morning","每天深蹲20个有什么用？早上做能带来什么","每天深蹲20个、放在早上做，究竟能带来什么？怎样从5个开始，安全又标准地起步；一个都做不了时从哪里入手；能不能每天做；哪些说法是谣言；以及它做不到的那些事——这篇一次说清。",{"slug":8,"name":9},{"url":383,"alt":379,"width":376,"height":376},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fmedium_kniebeugen_jeden_morgen_0bf46e370e.jpg","2026-09-29",{"slug":386,"title":387,"excerpt":388,"category":389,"cover":392,"date":13,"readingMinutes":14,"featured":15},"stop-hitting-snooze","不赖床的方法：第一个闹钟响就起床","今晚做好准备，明早第一个闹钟响就起床：四个小动作，帮你戒掉贪睡、做到不赖床，再配上一个没有贪睡键的闹钟。",{"slug":390,"name":391},"routine","晨间习惯",{"url":393,"alt":387,"width":376,"height":376},"https:\u002F\u002Fstrapi.milena.marketing\u002Fuploads\u002Fmedium_snoozen_abgewoehnen_a3fdd08203.jpg"]