Promoting tradition
Start in a high plank position, place your hands slightly wider than shoulders, and stretch your legs out straight behind you, so that your body forms a straight line from head to heel.
Slowly bend your elbows back, forming an angle of about 45 degrees with your torso, lower your chest almost to the floor while keeping your core and back firm and flat. Hold down for a beat, then push back to the starting plank position, activating the chest, rearar-multiple, fore shoulder and core muscles.
box-on push-up
Prepare a sturdy box or sturdy static. Place your hands on the box, shoulder-width apart, extend your legs behind to form a straight line. Tighten your abs and keep your head neutral.
Bend your elbows 45 degrees, lower your chest toward the box without bending your back or lowering your hips too low. Stop when approaching the box, then push back to the starting position.
Note: Maintaining the correct posture is more important than lowering the body deeply - this helps protect the shoulder and spine joints.
Knee Push-up
The starting position is similar to the traditional push-up position but the knees touch the ground, the arms are slightly wider than the shoulders. Keep your body in a straight line from head to knee, without crossing your legs. Bend your elbows 45 degrees, lower your chest to the floor (if you can touch the floor as well), then push yourself back up.
This exercise reduces the burden on the body, suitable for beginners or the elderly who want to exercise their arms, shoulders and chest safely.
Do each exercise 2-3 sets of 8-12 reps. When used, you can gradually switch from knee push-ups to box push-ups, then to traditional push-ups to increase the difficulty and strength of the muscles throughout the body.
