Piegamenti Sulle Ginocchia
I piegamenti sulle ginocchia sono un esercizio a corpo libero per principianti che mira ai muscoli pettorali. Supportando il corpo sulle ginocchia anziché sulle punte dei piedi, il movimento riduce la difficoltà e permette a chi sta sviluppando la forza della parte superiore del corpo di praticare la corretta meccanica dei piegamenti.
Come eseguirlo
- Mettiti in ginocchio a terra e posiziona le mani leggermente più larghe rispetto alla larghezza delle spalle.
- Abbassa il bacino in modo che il corpo formi una linea retta dalle ginocchia alle spalle.
- Piega i gomiti e abbassa il petto verso il pavimento.
- Spingi verso l'alto per tornare alla posizione di partenza.
- Ripeti per il numero di ripetizioni desiderato.
Consigli sulla forma
- Tieni le mani leggermente più larghe delle spalle.
- Mantieni una linea retta dalle ginocchia alle spalle.
- Attiva il core per mantenere stabile la parte bassa della schiena.
- Abbassa delicatamente il petto verso il pavimento.
- Spingi saldamente attraverso i palmi per tornare alla posizione iniziale.
Respirazione: Inspira mentre abbassi lentamente il petto verso il pavimento ed espira mentre risali spingendo verso la posizione di partenza.
Errori comuni
- Lasciare cadere i fianchi verso il pavimento può affaticare la parte bassa della schiena.
- Aprire i gomiti dritti verso i lati esercita una pressione non necessaria sulle spalle.
- Flettere solo il collo invece di muovere l'intera parte superiore del corpo riduce l'efficacia dell'esercizio.
- Eseguire le ripetizioni di fretta impedisce di coinvolgere appieno petto e tricipiti.
Muscoli coinvolti
Primari: pettorali. Secondari: tricipiti, spalle, addominali.
Serie e ripetizioni consigliate
Migliorare la forma fisica
3 serie × 8–12 rip, recupero 60 s
Perdere peso
3 serie × 10–15 rip, recupero 60 s00000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000005,
Più facili, più difficili e alternative
Rendilo più facile
Rendilo più difficile
Alternative
Fai attenzione se…
- Se avverti fastidio ai polsi o alle spalle, riduci l'intensità o opta per un'inclinazione più leggera.
Indicazioni educative generali, non parere medico. Interrompi in caso di dolore acuto e consulta un professionista qualificato in caso di dubbio.
Inserisci nel tuo piano
Crea un account gratuito per un piano creato dall'AI che inserisce movimenti come questo nella tua settimana.
Inizia gratis →Domande frequenti
Leknee push-up sono davvero efficaci?
Sì, ti permettono di praticare la corretta meccanica dei piegamenti sviluppando la forza della parte superiore del corpo in sicurezza.
Dove dovrei sentire questo esercizio?
Dovresti avvertirlo lavorare sul petto, sulla parte anteriore delle spalle e sulla parte posteriore delle braccia.
Ogni quanto posso fare le knee push-up?
Due o tre volte alla settimana con almeno un giorno di riposo in mezzo è un ottimo punto di partenza.
E se mi fanno male i polsi durante il movimento?
Prova a posizionare le mani su delle maniglie per piegamenti o su dei manubri per mantenere i polsi in una posizione più neutra.