In the next few days, the editor will start to introduce the detailed movements and analysis of the ten push-ups. I hope it will be helpful to everyone.
Prisoner Fitness - The True Power Book (Chapter 5, Part 3) Push-ups 1 and 2
The third type of knee push-up
Action
Put your feet together and touch your knees to the ground. Keep your arms straight, shoulder-width apart. Place your hands directly below your chest, with your palms flat on the ground. Put your ankles together and your thighs in a straight line with your upper body and head. Don't stick out your butt or slump your waist. This is the starting position of the movement (Figure 5). Then use your knees as a fulcrum and bend your elbows until your chest is just a punch away from the ground (Figure 6). Pause, then push yourself back to the starting position, and repeat.
Analysis
The knee push-up is the third form of the push-up series and is an important movement for beginners to master. It is the easiest of the push-ups done on the ground, and serves as a link between the past and the future - the previous push-ups were all done standing, while the subsequent push-ups are all ground movements and are more difficult. ladiesThey often do knee push-ups because their upper body strength is relatively weak and it is difficult for them to complete standard push-ups. However, this action is also of great benefit to men. For those who are overweight or out of shape, knee push-ups are a great place to start. Because it's relatively easy to push up your upper body in this position, knee push-ups are an excellent warm-up exercise before moving on to more difficult push-ups.
Training objectives
·Elementary standard: 1 group, 10 times
·Intermediate standard: 2 groups, 15 times each< /p>
·Upgrade standard: 3 groups, 30 times each
Slow and steady
If you cannot complete standard knee push-ups, you can reduce the Range of motion - Instead of lowering to a punch's distance from the ground, shorten the range of motion to what you can comfortably do and increase the reps (about 20). You'll want to keep practicing (keeping the reps high) and gradually increasing the depth of the movement until you can perform a standard knee push-up.