这样做的效果错不了的-在你抬起手臂的同时你会真切的体会到充血“排出”的感觉。
The effects of this technique are unmistakable — you will literally feel your pump “drained” as you elevate your arm.
调整你的姿势直到感到平衡、舒服然后抬起你的双臂并用手指指向天花板。尽可能地使你的手臂保持伸直状态。
Adjust yourself until you feel balanced and comfortable, and then raise both arms with your fingers pointed toward the ceiling. Keep your arms as straight as possible.
做塔克跳跃时，把你的手臂直接放在你的面前，当你跳起来的时候把你的膝盖抬起来，让它们触摸到你的手。
While doing tuck jumps, put your arms out straight in front of you and pull your knees up as you jump, trying to touch them to your hands.
让你的手臂抬起与地面平行，手肘朝后，掌心向下。
Bring your arms parallel to the floor, elbows back and palms down.
让你的手臂抬起与地面平行，手肘朝后，掌心向下。
Bring your arms parallel to the floor, elbows back and palms down.
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