Kneeling push-ups in the correct position?
Kneeling push-ups are a relatively gentle variation of push-ups that are suitable for beginners or those who need to regain their fitness. This type of exercise not only helps to strengthen the upper limbs and core, but also improves coordination and stability. This article will detail the correct posture, techniques, and dos and don'ts for kneeling push-ups.
1. The correct posture for kneeling push-ups.
Prepare for the pose: First, you'll need to find a flat, clean place, such as a floor or yoga mat. Then, kneel on the ground with your hands shoulder-width apart and palms on the ground. Fingers forward, arms straight. At the same time, keep your body straight and don't let your waist sag or your back bulge too much.
Squat Pose: Next, slowly bend your arms and push your body down while keeping your chest and knees in a straight line. When your elbows are bent to a 90-degree angle, pause for a moment.
Ascending Pose: Then, use the strength of your chest and arms to push your body back to the starting position. During the ascent, keep your arms straight and your chest and knees always in a straight line.
2. Kneeling push-up techniques.
Breathing fit: In the process of descending, inhale;On the way up, exhale. Keep breathing smooth and don't hold your breath.
Maintain balance: During the descent, try to keep your body balanced and avoid excessive tilt of your head and back. At the same time, keep your arms straight and don't let your elbows bend too much.
Tempo control: Beginners can start with slow, gentle movements and gradually increase the speed and intensity. Keep the pace steady and don't rush it.
Repetition Xi: For best results, it is recommended that beginners start with fewer reps and gradually increase Xi the number of repetitions. In general, 10-15 repetitions Xi each exercise is sufficient.
3. Precautions for kneeling push-ups.
Beginners should be gradual: For beginners, kneeling push-ups are relatively low in intensity, but you still need to gradually increase the difficulty and intensity of the Xi. Beginners can Xi start with fewer reps and weights, and gradually get used to it and then increase the difficulty.
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