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Last time, I wrote a post on how to do a proper push up on your toes. This post will be how to do a proper push up on your knees, otherwise referred to as female pushups.
This is a great form of resistance training for people who just started working out and their upper body strength is not enough to fully support their body weight.
Even though this pushup is "easier", you still have to have the proper form or else you run the risk of injuring yourself.
What does a proper form look like?
1. Start off with a table top position with your knees on the floor. Your arms should be shoulder-width apart.
2. Left your feet up and cross them over. If this is too much, you can also leave your calves planted on the floor.
3. Start by pushing down towards the ground with your back fully straight and your butt down. Go as far down as you feel comfortable.
4. Push back up at your own pace.
The same problem persists with the knee push up as the regular push up. People tend to stick their butts to the air and repeatedly do as many fast pushups as possible.
This is actually quite dangerous when you`re locking and unlocking your elbows at a high rate as you may injure your arms or fall over. It also puts a lot of strain on the joints in your below as well as your back.
Resistance training is all about proper form and building new muscle. It`s not about how many or how fast repetitions or sets you can do. Slow and steady is the way to go to avoid injury.
Hope that helps.
*photo is sourcelinked*