Correct push-ups for girls and women from the floor from scratch—3 lightweight types

Among all the exercises that the fair sex performs in pursuit of a slender and attractive figure, push-ups for girls occupy one of the places of honor. When performing this exercise, all major muscle groups are involved.

Many training complexes contain variations of this exercise, as it forms a beautiful body contour, makes the figure slim, and removes extra pounds.

If you do push-ups regularly, at least 2-3 times a week, then after just a few weeks you can feel a surge of strength and positive changes in your body.

How are they useful for girls?

Different ways of performing this exercise help to work out different muscle groups. Classic push-ups, which everyone did back in school, load the muscles of the chest, arms, shoulders, and forms a flat stomach. The main benefit of push-ups for women is that they burn calories.

When performing this exercise we use the following muscles:

• Press;
• Backs;
• Hips;
• Buttocks;
• Breasts;
• Biceps;
• Triceps;
• Deltoid.

The exercise is convenient to perform at home if you don’t have enough time for the gym and exercise equipment.
If you want to lose extra pounds and get a slim figure with defined muscles, push-ups are for you! You will be able to notice pleasant changes after just two months of regular training. Carefully! Perform an intense warm-up before exercise for at least five minutes to warm up your muscles. Neglecting to warm up can lead to injury.

Table and training program

A commonly used training method, increasing repetitions, is not universal. This method works differently on each body, bringing different results. This must be taken into account when developing a training program.

Incentive programs:

• during the training you need to do 50 push-ups, using a different number of approaches; It is important to record progress in order to further track the reduction in time to complete the task;
• program for increasing strength - every 60 seconds, do 3 push-ups for 30 minutes; if you don’t have enough strength, then you should start with 10 minutes, gradually increasing the time;
• endurance training program - do 1 exercise every 60 seconds, adding 1 repetition each time.

When doing push-ups according to a specific program chosen, from the floor or by another method, girls should not try to immediately achieve the maximum effect, since the average result will change 2 times a month.

It is important that any sports activity begins with a general warm-up to warm up the muscles, and that the training does not cause injury. The training program is designed for classes performed 3 times a week, but it can be changed and supplemented taking into account the individual characteristics of the body and age.

Training program

The training program given in the table is an effective example for quality results.

When performing exercises, it is important to monitor your breathing. Inhalation should occur when bending your elbows and lowering your body down, and exhale when straightening and lifting your torso up.

Since push-ups place a large load on your hands, you need to warm them up and stretch them before exercise. It is forbidden to push yourself to extreme physical effort; physical activity should be moderate and doable without compromising your overall well-being.

If you don’t have the strength for the next approach, it is recommended to extend the break for a few more minutes, and then continue.

Training stages:

1. Do a warm-up, including for your hands.
2. Do as many push-ups as possible in the classic way.
3. Proceed with the program tasks.

For those athletes who do push-ups less than 5 times, classes should start from resting on a sofa or other stable support, performing 4-5 sets of 10 times. At the end of an active month of training, you should try doing push-ups on the floor again: if you can do this more than 5 times, then further classes are carried out in accordance with the floor program.

If the goal of the exercise is to fight excess weight, it is forbidden to rest between approaches for more than 1.5 minutes.

Push-ups with dumbbells
You should do it every other day, since the method of daily exercise in the morning and evening is suitable for those who do more than 25 push-ups per set. Having learned to do push-ups correctly, a woman gets the most beneficial effect without the use of additional sports equipment.

How can a girl learn to do push-ups? 3 lightweight options

The ideal option for beginners from scratch is to perform a program of movements in a simplified form. Classic push-ups should be started once you have adapted and gained the skill of doing push-ups from higher surfaces.

See also: How to reduce the size of your arms? A set of 3 simple movements Methods for dealing with sagging skin on the hands Top 5 exercises with dumbbells for the hands

Wall push-ups

This exercise is a lighter version of push-ups.

1. We stand against the wall at a short distance. We rest our hands on the wall. Place your palms at chest level, shoulder width apart.
2. We lean on our hands and perform push-ups against the wall, bending our elbows until our forehead touches the wall.
3. We bend and straighten our arms slowly and smoothly, keeping our knees and back straight.

If you want to increase the load while performing this exercise, you can move further from the wall than one step.

You can start with ten exercises, increasing the number of repetitions each time. When you raise your arms, the load will double. Once your muscles are accustomed to the load, you can begin to perform more complex types of push-ups.

Bent over from the bench

1. Feet together, palms resting on a gymnastic bench, sofa, bed, table, window sill. Arms are straightened shoulder-width apart.
2. We perform push-ups by bending our elbows, as in the previous version.

performing these exercises for girls with a high support , gradually moving to lower options. When doing push-ups from a high support, you need to firmly fix the abdominal and back muscles and not bend in the lower back.

The exercise works well on the lower part of the chest muscles. We use the same muscles as in the classic version of the exercise, but they are loaded much less.

From my knees

Knee push-ups are great for beginners if you find the more advanced variations too difficult to perform.

1. This exercise is performed in the same way, with the only difference being that the knees are located on the floor.
2. Focus on your lower back – it should not bend.

The same muscles are loaded as in the classic version, but the load is lighter. By performing these exercises, you can perfectly work the muscles of the chest, shoulder girdle and arms.

Training schemes

The most effective push-up program for girls for 30 days is a training schedule in which the load is distributed in stages - from low to high.

Table: monthly training program

Trainings are carried out 3 times a week: Monday, Wednesday and Friday. As the exercise becomes more difficult, the number of repetitions and rest time between sets should decrease.

The program for beginners who have completed a month of training according to the scheme presented in the table above can be supplemented with complicated push-ups.

Table: training with complex push-ups

On days off from training, it is recommended not to reduce physical activity, but to spend this time on long walks, visit the pool, play sports games, and ride a bike. This approach will help to quickly restore the pectoral muscles and shoulder girdle after heavy strength training.

A few months after starting home workouts, it is advisable to start working out your chest in a fitness club. The presence of a large number of different simulators will provide an opportunity to improve your functional strength training.

Push-ups help a girl make her breasts more toned and firm, remove excess fat and improve her overall health. However, in order for the body to develop proportionally, in addition to the muscles of the chest and shoulder girdle, it is necessary to pay sufficient attention to other muscle groups: hips, buttocks, latissimus dorsi, abdominal muscles. To do this, it is recommended to train your legs (squats, lunges), back (pull-ups, overhead pull-downs) and abdominal muscles (lifting legs from a lying position, twisting) at least once a week.

• Author: Author: Alena
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Classic push-ups

Classic push-ups are very easy to perform exercises. But before you start, you need to train by doing easier options. The correct push-up technique for girls:

1. We rest our toes and palms on the floor. We place the body perpendicular to the floor;
2. With our arms bent at the elbows, we lower ourselves until our chest touches the floor.
3. Slowly, as you exhale, return the body to its original position.

Regular performance of this exercise contributes to the formation of raised, attractive breasts.
Important! We do all exercises for effort while exhaling, relaxation – while inhaling. When doing push-ups, inhale while lowering (relaxation), exhale while pushing up from the floor (force).

The benefits of push-ups

The undeniable benefit of push-ups for women is the reduction of excess weight and the formation of a beautiful breast shape. Push-ups also give your arms a workout.

A standard exercise involves working with your own body weight, which simultaneously works muscles such as the pecs, deltoids, biceps and triceps, as well as joints. Therefore, with 100 repetitions, 100 kcal will be spent.

How to do push-ups correctly for girls

Benefits of push-ups:

• acceleration of metabolism in the body;
• strengthening the abdominal muscles;
• developing endurance and strength;
• corrects posture;
• skin tightening;
• The breast becomes firmer.

To perform a set of push-ups, you don’t have to go to the gym; you can do it at home. With the help of such sports activities, you save money on a fitness club, as well as time spent on travel.

The effect of regular exercise appears after a month, provided that it is performed comprehensively and in conjunction with a balanced, proper diet.

This is the only type of exercise performed without special equipment that simultaneously burns calories and develops body muscles. 3 approaches of 10 times with a minute pause burn up to 100 Kcal.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

What is the effect of changing the width of the arms?

The starting position of your hands affects the muscles you want to work. The following commonly used options exist:

Wide hand position

This placement of the arms distributes the load in a different way, since the emphasis is placed primarily on the pectoral muscles and the shoulder girdle. How to do them correctly?

1. We lean on straight arms and toes. Place your palms twenty centimeters wider than your shoulders. Elbows do not extend beyond the line of the palms. We strain the muscles of the abdomen and back .
2. We lower ourselves, bending our elbows, until a right angle is formed. The chest does not reach the floor a little.
3. Straightening our arms, we lift our body up, pushing off the floor with force. We concentrate the pushing force in the shoulder girdle.

Narrow

This placement of the hands distributes the force to the triceps.

1. Place your palms strictly along the shoulder line. Moving down, the forearms do not come off the body, and the elbows do not spread to the sides .
2. We spread our feet for greater stability of the body. We lower ourselves, bending our elbows until a right angle is formed, while our chest does not reach the floor a little.
3. Straightening our arms, we lift our body up, pushing off the floor with force. The pushing force in this variation comes from the triceps.

What muscles work?

The triceps, deltoids, biceps, abs and pectoral muscles receive the load. Good pumping of the latter is especially important for girls - this is a good way to visually enlarge the breasts. This is what the muscle work pattern looks like during classic push-ups:

*Demonstrated using the example of a man, but there are no significant differences.

During the exercise, we literally use the entire torso. You can additionally load one or another area by changing the execution technique and hand position:

• Narrow hand position. The hands rest on the floor directly in front of the chest. There is about a few centimeters of space between them. When doing push-ups, keep your elbows closer to your body, and the pushing movement is performed by the triceps, chest and shoulder girdle muscles. They carry most of the load. To perform a proper push-up, you need to imagine that you are pushing the floor away from you.
• Diamond push-ups. In appearance they are very similar to push-ups with a narrow setting. The difference is in the position of the hand - the thumbs and index fingers touch each other, forming the shape of an inverted diamond. As a result of this positioning, the elbows move further to the sides, increasing the load on the triceps. The chest and deltoid muscles are used to a lesser extent.
• Wide hand position. When doing a push-up, the arm bends at the elbow, forming a 90-degree angle. With this setup, the triceps, biceps and deltoids work secondary. The main work is performed by the pectoralis major muscles. Choose this option if you want to visually enlarge your breasts without the effect of pumped arms.

When should you use additional weights?

Physically developed girls can use weights. We perform this push-up only from the floor. We use this type of exercise to additionally work the pectoral muscles. This push-up belongs to an advanced level of difficulty and is not suitable for those who have decided to practice this type of exercise for the first time.

To perform this, special vests with weights are used. At home, you can use a backpack filled with something heavy. The main thing is to secure it firmly, but so that the exercises are easy to perform. It is performed similarly to the classic one, but the fingers need to be slightly spaced to increase the area of ​​support. The same muscles are involved, but the forearm is also loaded.

This type of exercise is used by women as part of other exercises if they have reached a high level and purposefully pump their muscles. When performing this push-up, the pectoralis major muscle is activated, which supports and lifts the chest. Those who perform this exercise regularly manage to cope with such an unpleasant phenomenon as sagging breasts.

Is it easy for a girl to learn to do push-ups from scratch?

Easily? No. Maybe? Yes. If you don't know how to do push-ups, then you don't need to cry quietly in the corner. The main thing is that you have a dream and the desire to fulfill it.

If you sincerely want to learn how to do push-ups, then the universe will hear you and help you. But it’s better to just pull yourself together, set a goal and work hard to achieve it.

Yes, it will be hard, because not even every guy knows how to do push-ups, let alone girls?

But personally, under my leadership, 4 girls in the gym who set themselves this goal learned to do good push-ups from scratch.

Only they trained very hard. Sometimes it seemed to me that these girls could be used to assemble a squad of mercenaries that would keep all the drug lords of Mexico at bay. So don’t give up, you can do it too, the main thing is to train hard.

Useful tips and tricks

• For girls, the most acceptable is the average pace of performing exercises with a small amplitude.
• Increase the number of approaches gradually. If you have just started doing push-ups, then one set of ten exercises will be enough. In the future, focusing on your condition, you need to increase the number of approaches. As you get closer to the advanced level, you will be able to perform three sets of thirty repetitions.
• The legs and top of the head should be in a straight line - the buttocks should not be raised.
• For untreated limb injuries, push-ups cannot be performed , as this can lead to a new injury. Check with your instructor before attempting push-ups. He will help you correctly calculate the load and control the technique of performing the exercises.
• When doing bent-over push-ups, you need to try to keep your body at 45° to the surface . Try to constantly improve the technique of performing the exercise. Remember that a lower level of inclination puts more strain on the muscles, which helps to increase the effectiveness of the exercise. The greatest load comes from push-ups from the floor.

Push-ups, which are performed gradually, “with feeling, with sense, with alignment,” and most importantly - regularly, replace a set of gymnastic exercises. The advantage of any type of push-up is that it is a “small simulator” that can load all major muscle groups. To carry it out, you only need desire and patience!

Push-ups: benefits and harms

How useful are push-ups, what do they give? What exactly is the benefit? With the right technique, you can achieve the following results:

• Endurance will increase. When doing push-ups, proper breathing is especially important. Proper breathing always means increased endurance.
• Aesthetic breasts. If you have large breasts, push-ups will make them look toned. If it’s small, it will be visually enlarged.
• Good metabolism. Improved blood circulation throughout the torso will lead to faster metabolism. If you eat more, you gain weight less (this does not mean that you need to forget about healthy eating).
• Beautiful hands. Flabby arm muscles are an age-related problem. If you do exercises, it will be unfamiliar to you.
• Good hit. Fist push-ups are especially good. If you need to hit someone, I won’t envy him.

Of course, push-ups can harm your body and figure. So, for example, a girl can get pumped up arms or breasts, tear or pull muscles. Also, you should not start exercises with contraindications:

• Inflammatory processes in the elbow joints.
• Injuries and curvatures of the spine.
• Diseases of the cardiovascular and respiratory systems.

Note! If you are serious about exercising, consult your doctor. Visit a therapist - he will write out the necessary directions.

Plank – an exercise for all times

The plank is necessary for those girls who cannot do a single push-up. What is it for? This is a great exercise that can perfectly prepare your body for doing push-ups. How to do it:

1. Take the same position as for push-ups.
2. Hands should be strictly under the shoulders. The body is an aesthetic and delicate musical string.
3. Try to tighten your abdominal muscles as much as possible, keeping your buttocks tightly squeezed.

Stay in this position for as long as possible. Do the plank for several days. Increase your time each time and set records! Today – 20 seconds , tomorrow – 25 seconds and so on. Gradually your arms will get stronger, your shoulder girdle will become stronger, and you will finally be able to perform your first royal push-up! Read more about the bar here.

The exercise for beginner athletes can be varied - place your toes on any height (chair, bench). Just remember to keep your back straight.

What results will I achieve after completing the challenge?

Imagine that the challenge is already over. If you trained honestly and followed your goal to the end, then the results will speak for themselves. What are the benefits of push-ups:

1. Push-ups are effective for losing weight. You will tone your body and remove excess belly . Try to do normal push-ups without straining your abs. Agree, this is almost impossible to do.
2. Do you dream of firm and toned breasts? After 30 days, the breasts will take on strong roundness and will look very attractive in appearance. Doesn't this serve as an additional source of motivation?
3. Your arms, back and shoulders will become much stronger. Just don't think that your shoulders will become like those of swimmers. Do you want to have beautiful, rounded shoulders ? Push-ups help with this!
4. A useful habit . According to research, a habit is formed within 21 days. Once you complete the challenge, you will no longer be able to live without training. I am sure that every girl wants to look seductive all her life!

I think that after the listed benefits, you should definitely have no doubt about the benefits of push-ups. Agree that a toned, attractive body, beautiful breasts and a flat stomach are quite a worthy price to pay to complete the 30-day challenge.

Are you ready to take on the monthly push-up challenge? I invite everyone to take on the challenge together! Be sure to take results before training and after a month. For convenience, I advise you to use a table to record your results. I am sure that you will go through all the difficulties and obstacles. Challenge all your friends, let's organize a small flash mob! Subscribe to blog updates, there will be a lot of interesting things ahead. See you again!

What do push-ups do?

These exercises are a great way to build a strong and beautiful muscle frame. The training block is selected for any age and gender. Many people believe that this type of exercise trains only a small number of muscles, but when the emphasis shifts (supporting positions of the arms and legs), the whole body is involved in the work. Actively pressing your own body from the floor makes you work:

• large chest muscles;
• triceps muscles (triceps);
• biceps muscles (biceps);
• deltoid muscles;
• Serratus anterior muscles (muscles of the lateral chest and upper ribs).

In addition to forming and strengthening the muscular frame, push-ups, like any properly constructed physical activity, develop proper breathing, lung function, improve blood flow in all parts of the body, strengthen ligaments and joints, and saturate the body’s tissues with oxygen. There is no age limit: even children can do push-ups under adult supervision.

For men

Standard push-ups with a properly designed program will allow any man to form a strong, attractive body. In combination with a diet, you can achieve the classic advertised body contour, which is actively promoted by modern mass culture. It is also worth noting the enormous benefits of these exercises for those who engage in martial arts: the joints of the hands, back muscles and abdominal muscles are strengthened, some push-ups qualitatively develop endurance.

For women

Although many people consider this type of training to be purely masculine, it is ideal for shaping an attractive female body. Naturally, the number of approaches and types of exercises will differ from the men's set, but with a properly designed program you can achieve quick and noticeable results. In addition to general physical benefits, exercise will help in the following aspects:

• the load on the forearms prevents sagging and sagging skin;
• excess weight is lost due to active burning of calories;
• correct posture is formed;
• the pectoral muscles are strengthened, which improves the shape and tone of the female breast;
• the upper abdominal muscles form an attractive flat stomach.

Common mistakes

Many girls who have already mastered push-ups do not see results from them. This happens if the exercise is performed with the wrong technique. Here are the most common mistakes:

• Arching your back. This reduces the load on the target muscles.
• Moving too fast. Push-ups should be performed slowly, feeling the muscle tension.
• Turned shoulders. This shifts the load from the triceps to the deltoids.
• Lowering the head. When lowering the head, it seems that the body is lowered lower than it actually is. And this reduces the load.
• "Wave" movement. The rise should be uniform and the body straight.
• Incorrect number of repetitions. If you do little, the load will not be enough. And if there is a lot, the muscles will be overtrained.