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Pushups don't have to be punishing, and they're an excellent indicator of your muscular strength.

Nobody loves a pushup, right? They're practically a hallmark of every basic-training Army scene—usually performed by a bunch of soldiers laboring under a brutal drill sergeant and in a torrential downpour. Pushups don't have to be quite so punishing, though, and they're an excellent indicator of your muscular strength.

Men and women will perform this test differently: Men will assume the full-body pushup position, with hands shoulder-width apart, back straight, toes on the ground. Women, meanwhile, will perform a "knees pushup"—identical to the men's in the upper body, but abbreviated below so that their knees are on the ground.

Once the basic set-up is mastered, simply perform as many pushups as possible in two minutes, keeping the back straight and lowering the body until the chin touches the ground. Don’t let the stomach touch, though. On the way up, be sure to completely straighten the arms—bending them so that only half a pushup is performed is not allowed.

Once the two minutes are up, you’ll want to record your score and see how you’ve done. It’s a bit complex, as age and gender affect the evaluation.

For Women: Pushups

For Men: Pushups

Source:U.S. Department of Health and Human Services

生命如同奔驰的列车,风驰电掣、永不停息。我们是生命之旅的乘客，在我们的前一段旅途中，每晚睡得香甜，那是因为，我们有父母做自己的守夜人。

车到半途，我们的子女进入我们的生命之旅中，当我们从医院将新生儿抱回来的第一刻起，已为人父母的我们，从此“今夜无人入眠”；摇篮时代怕他们饿了冷了，求学时期担心进不了好学校。哪怕孩子已工作了、成人了，我们也难以入眠，彻夜等着他们从Party或与异性约会归来，担心他们感情受伤受骗|……因为要守夜，所以在做父母前必须问自己有无准备好。

养子女不只是奶粉，学费等加起来的一个数字，可以在一定时限算出赚多少亏多少。

养育子女，就是甘于下半生做一个“今夜无人入眠”的守夜人，你必须要有健全的人格、健康的思维和扎实的道德篱笆，才足以保护你的孩子香甜入梦，不受伤害。

生命之旅中，你的上半程子女没有与你同行：他的下半程，你也不可能与他共度。我们与孩子们在生命之旅中，只有一段旅程是同路的，那是很短暂的如灵光一闪，所以，尽量多点时间与孩子在一起。

时间在飞逝，父母在守夜中白了头，子女们一时不会觉得，直到他们当了守夜人才会体会到；他只知道，在这段与父母同行的旅途中，他睡得很香甜！那种感觉值得他回味一辈子。

有一天，我们必须下车了，向我们的孩子挥手道别。养育之恩固然不能忘，但守夜之劳也是一种幸福；谢谢你，孩子，感谢你和我们分享了这段人生之旅；因为守夜，人们亲历了懂得了最美好的感觉，那说叫做爱！