Knee push-ups are also called women's push-ups, as they are a lightened subspecies of traditional exercise. People with poor physical fitness often cannot immediately begin regular push-ups. The reason is weak arm muscles, abs, ignorance of the technique. Almost everyone succeeds in push-ups with an emphasis on the knees, because such a positioning of the legs significantly reduces the load, and it is easier for the athlete to hold the body in the correct position, which means that it is difficult not to follow the technique.
So what is the use of such an exercise?
Benefit and harm
- Knee push-ups for girls allow them to practice this useful exercise even in the absence of good physical fitness;
- They perfectly load the muscles of the arms, making their outlines more prominent and beautiful;
- Exercise helps to strengthen the pectoral muscles, which is especially important for women after 30 years of age or after breastfeeding, when the natural shape of the breast loses its seductive shape.
There is no harm in this exercise, unless you practice it in the presence of contraindications, or in a condition with which sports training cannot be compared (poor health, exacerbation of chronic diseases, after operations, at temperature, etc.). With extreme caution, athletes with injuries to the joints and ligaments of the arms or shoulder should do push-ups, in the presence of a large excess weight, as well as with high blood pressure.
What muscles work?
Before telling how to properly push-ups on the knees to girls, let's find out which muscles are involved in this:
- Triceps
- Front and middle bundles of deltas;
- Large chest;
- Press;
- Back.
As you can see, the main muscles of the arms are working, which means that this exercise is very effective for pumping it. And in order to pump up the muscles of the buttocks, try doing squats against the wall.
Execution technique
The knee push-up technique for women is not much different from the algorithm for the traditional type of exercise. The only exception is the emphasis on the knees, not the socks.
- Warm up - warm up target muscles;
- Take the starting position: lying on outstretched arms and knees, cross your legs and lift up;
- As you inhale, gently lower yourself, try to touch the floor with your chest;
- If you want to pump the pectoral muscles, spread your elbows, if the main emphasis needs to be placed on the triceps, place them under along the body;
- As you exhale, slowly rise, returning to the starting position.
- Perform 3 sets of 20 reps.
Variations
The technique for performing knee push-ups may vary slightly, depending on how the athlete's arms are positioned and speed:
- A wide setting of the arms (palms are set on the floor wider than shoulder width) helps to load the pectoral muscles;
- A narrow setting (including a diamond one, when the thumbs and forefingers on the floor touch, forming a diamond) makes the main emphasis on the triceps;
- Push-ups from the knees for girls with a delay at the bottom help to increase the load - as soon as you feel that you can easily push-ups, fix your position at the lowest point for a couple of seconds. This will load the target muscles more strongly;
- The further you put your knees, the more difficult it will be to push up. Therefore, if you decide to switch to the traditional form of exercise, start moving your knees. Gradually, you will reach the stop on the socks and you will no longer need lightweight push-ups.
Who is the exercise for?
Undoubtedly, this technique is suitable for women, as well as for beginners with weak muscles. But that doesn't mean that knee push-ups aren't good for men - they can also practice them. Men, after all, also have poor physical training, conditions in which a heavy load is contraindicated, periods when you do not need to focus on your hands, but you cannot completely leave them alone.
Women, however, appreciate the exercise for its invaluable help in pumping the pectoral muscles, because beauty is a terrible force.
What to replace?
So, we figured out how to do knee push-ups for girls, and you want to know what other lightweight push-up variations exist that can replace this type?
- You can do push-ups from the wall;
- Or practice bench push-ups.
Try it - these methods are also not complicated, but very effective. They will help you diversify your workout and keep your muscles from working out.
Well, now you know how to do knee push-ups for girls and guys, we hope this exercise will become your favorite. In conclusion, we advise you not to dwell on the same workouts and regularly increase the load. Only in this way will you build a great figure and be able to maintain excellent health.
