This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Kneel on a mat with the hands on the floor slightly wider than the shoulders, just in front of the shoulders.
- 02
Walk the knees back so the body forms a straight line from head to knees; brace the abs and glutes; the lower legs may be lifted and crossed.
- 03
Inhale and bend the elbows to lower the chest toward the floor, upper arms about 45 degrees from the torso, until the chest is close to the floor.
- 04
Exhale and press back up to straight arms, keeping head, torso and thighs in one straight line.
Common mistakes
- Sitting the hips back so the body bends at the hips.
- Letting the lower back sag or the head drop.
- Kneeling on a hard floor without a mat.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.