2. Keep your feet together and your body in a straight line, then lean forward, straighten your arms, and grab the selected object with your hands shoulder width. Bend your elbows and lower your body until your chest touches the top of the object.
3. Put your feet together and land on your knees. Arms straight, shoulder width. Hands under your chest, palms flat on the ground. The ankles are close together and the thighs are consistent with the upper body and head. Don't pout or collapse. Then bend your elbow with your knee as a fulcrum until your chest is only one punch off the ground.
4. Kneel on the floor, put your hands on the ground and straighten your legs back. Hands shoulder-width apart, just below the upper chest. Put your legs and feet together and lock your body so that your upper body, hips and legs are in a straight line. Straighten your arms first, then lower your body to about half the height of your arms, or until your elbows are bent at right angles. The best way to control the falling height is to use basketball or football-put the ball under your hips. Next, bend your elbow until your hips lightly touch the ball.
Kneel on the floor, put your hands on the ground and straighten your legs back. Legs and feet together, hands shoulder width, located directly below the chest. Keep your arms straight and your hips in line with your spine. Then, bend your elbow until your chest is only one punch from the ground. If you exercise alone and want to control the movement range and keep your body at a proper distance from the ground, you can put a baseball or tennis ball directly under your chest.