The kneeling push-up is a relatively simple push-up variant that is suitable for beginners or people with poor physical fitness. Here's the right way to do kneeling push-ups:
Prepare for the position: Kneel on the ground with your hands shoulder-width apart, on the ground. Make sure your arms are straight and your body is in a straight line.
Inhale: Take a deep breath before you start descending your body.
Descend the body: Slowly descend the body until the chest gently touches the ground. Keep your arms straight and your back straight.
Exhale: Push your body back to the starting position while exhaling.
Repetition: Repeat this movement, it is usually recommended to do 3-4 sets of 10-12 reps.
Precautions: Keep your core muscles tight: Keep your abdomen and lower back tight at all times during kneeling push-ups to protect your lower back and improve stability.
Controlled breathing: Inhale as you descend your body and exhale as you push your body up. Avoid holding your breath or holding your breath.
Balance: Make sure your hands are in a balanced position so that your chest, shoulders, and arms are evenly exercised.
Gradually increase the difficulty: As you get stronger, try increasing the difficulty by adding weight, reducing rest periods, or increasing the number of repetitions.
Pay attention to posture: Make sure your posture is correct and avoid excessive bending of your waist or bending of your arms. If you're not sure if you're in the right position, seek professional guidance.
Kneeling push-ups are a great warm-up exercise or beginner exercise that can help you build your base strength and gradually transition to more advanced push-up variants.