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.

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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.

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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.

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