How to teach a girl to do push-ups - 30-day challenge for strong shoulders

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30 Day Push Up Challenge

Push-ups are one of the exercises that create fear in the hearts of women.

Some of them will not even attempt such exercises, claiming that their muscles are “too weak.”

Maybe this is because when we were little, we were taught that only “strong boys” need to be able to do full push-ups, and “weak girls” need to do push-ups from their knees, moreover, it doesn’t matter whether they do them correctly or not.

It's true that doing push-ups is quite difficult, but it's also a huge benefit. So, whatever excuse you have for not even trying them, forget it! Anyone can do push-ups, you just need a workout plan to get you going in the right direction. This 30-day challenge will not only help gym regulars, but will also be a guide on how to do push-ups for beginners.

The benefits of push-ups are enormous! This is the perfect bodyweight exercise that can be done anytime, anywhere. Adding them to your training program will make your body stronger and more defined, even at home. Push-ups tone not only your chest muscles, but also your shoulders, arm muscles and abs.

This is a fairly “friendly” program designed to increase the number of push-ups at a time from 0 to 20 in just 4 weeks. Instead of just doing what you do every day, you'll follow planned workouts that include a clear exercise progression and deliver guaranteed results.

This training complex is designed to quickly obtain results. You should see results and feel your upper body stronger and more sculpted in just a few weeks.

This 30-Day Challenge includes 100% bodyweight exercises, so you can easily complete the entire program at home or at your regular gym.

Just keep reading to learn all about the exercises, get your 30-day workout program, and then you can share your results with us!

Benefit

Push-ups are one of the best bodyweight exercises. By including it in your training plan, you will strengthen the muscles of your chest, arms, abs and perfectly develop your shoulders. Yes, at the initial stage it will be very difficult to do push-ups. But it’s not for nothing that the challenge received such a name. You must throw away all fears, excuses, gather strength, spirit and prove to yourself that you are a heroine!

Remember, anyone can do push-ups. The main thing is to develop an effective training program . Don't worry if you can't do a single push-up. Today 0 times - in a month as many as 20! I want to invite you to start training with a “friendly” program, which in practice shows excellent results.

Do you want to have a strong and toned body in four weeks? Then let's mentally join hands and start some crazy workouts. I recommend taking “Before” and “After” photos to compare the results.

The main advantage of the training program is that you will not need any additional weight. You can do the training at home. You are ready? Let's go on a sports trip, just don't forget to warm up for 5-10 minutes.

Push-up table for girls

For your convenience, I suggest you familiarize yourself with the ready-made training program, designed for five weeks of classes, three training days each.

By practicing this system, you can increase the number of push-ups performed by almost 10 times. If the first week seems too easy for you, you can start right away with the second, just don’t overdo it.

Don't let last week's big numbers scare you. Believe me, by practicing conscientiously you can achieve much greater heights.

Therefore, exercise, drink plenty of water and you yourself will be surprised at the results that this program will give. Moreover, they will be visible both visually and felt morally, in the form of strengthening willpower and self-confidence.

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.

Exercises that are suitable for beginner girls from scratch

Plank

Elbow plank

If you're wondering how to do push-ups for beginners, especially for girls starting from scratch who can't do a single one, start with planks. Because they're essentially the top position of a pushup, they're a great way to prepare for the real thing.

Place a mat on the ground and get into a push-up position. Keep both hands directly under your shoulders. Your body forms a straight line from your ankles to your shoulders—your hips should neither fall nor rise. During the plank, tighten your abdominal muscles, squeeze your buttocks and maintain this position throughout the exercise.

Plank with elevated feet

Plank with elevated feet

Performing elevated planks is the same as a regular plank, but your toes are on a bench or box. Remember to keep your spine neutral, just like in a regular plank.

Alternating hand slides

So next on the list are alternating slides. Assume a push-up position with a sliding disc* under each hand. Tighten your abdominal muscles and slowly extend your left arm in front of you, and then return it to the starting position. Do the same with your right hand. This is one repetition. Do this exercise slowly and under control!

*Sliding discs are sold under several different brands. If you work out at a gym, you might find a couple of these hidden near the machines and other small accessories like ropes, especially if your gym offers something like gliding. If you work out at home, sliding discs are a great, affordable addition to your home gym. If you can’t find them anywhere, but want to do the exercise, you can use a small kitchen towel or paper plates instead of discs.

Incline push-ups

Get into the same position as a regular push-up, but place your hands on a step, bench, or box. Your body forms a straight line. Lower your body until your chest touches the step and then return to the starting position.

Negative push-ups

They are useful because they focus on the eccentric part of the push-up - lowering your body to the ground. By eliminating the push-up element itself, you can focus on controlling your body as you gain strength. This exercise will definitely help you achieve impressive results.

Technique: Take a classic push-up position. Slowly lower yourself to the ground. Do this with maximum control. Once your chest touches the ground, you are done with the repetition. Return to the starting position and complete the specified number of repetitions.

Push ups

Pushups

Obviously, the 30-day challenge wouldn't be complete without a few types of push-ups for girls who want to improve their figure. Before we begin, let's discuss how beginner girls can learn how to do push-ups correctly.

Place your hands on the floor shoulder-width apart. Your toes should be on the ground, your legs should be close together, and your body should form a straight line without sagging at the hips. Engage your abs and hold your core as you begin to lower your body. Lower yourself down until your chest almost touches the floor. Freeze for a count of 3 and then return to the starting position. You should look down during the exercise and your head position should not change.

Push-ups with a delay at the bottom point

Push-ups with a delay at the bottom point

For this exercise, you assume a prone position and do a standard pushup, but add a 2-second pause at the bottom before returning to the starting position. This is a challenging variation that will help you achieve your desired results faster.

YTI hand waves

YTI swings are a sequence of arm swings from three different positions: Y-raise, T-raise and I-raise. You always do them all together, doing all your Y's first, then the same number of T's, and then finally the same number of I's. If the workout calls for "6 YTI lifts", you will do 6 times of each "letter". The letters represent the shape that your arms will take relative to your body during each exercise.

Lie face down on an incline bench. Hold small dumbbells in both hands. To begin, raise your arms at a 30-degree angle to your body (Y-raise). Complete all reps and then raise your arms straight out to a 90-degree angle (T-raise). Complete all repetitions and raise your arms up (I-raise).

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!

Basic rules to follow when doing push-ups

All sports exercises, whether push-ups or not, must be performed in special and comfortable clothing. If pain occurs while performing the exercise, then the workout must be stopped immediately and consult a doctor if the pain does not go away after some time.

When doing push-ups, the body should be on the same line and tense. You can tilt your head slightly back or keep it in line with your back. When lowering to the floor, you need to take a deep breath, and when rising sharply, exhale.

100 push-ups program

Be sure to warm up and stretch before each workout.

Particular attention is paid to the shoulder girdle and joints. Don't quit what you started halfway

If you feel that you don’t have the strength to train further, reduce the number of push-ups to the norm that will be comfortable for you and continue to increase it.

So, an approximate workout for a month:

What muscles are used by push-ups?

There are quite a lot of variations of doing push-ups and in each the emphasis is placed on a specific muscle group, but all of them in one way or another affect the core muscles:

• pectoralis major and minor muscles
• deltas
• all three triceps muscles
• biceps

During push-ups, the muscles of the chest, shoulders and arms are worked.

These muscles are involved in work and pumped dynamically, but some muscles participate in the process isometrically, that is, maintaining the correct position of the body. This:

• latissimus
• muscles that support the spine
• deep chest muscles
• abdominal muscles

In addition, the muscles of the lower body also help with work:

• hips - the outer, inner, front and back sides of the thigh are involved
• buttocks

For stabilization, the following are also loaded:

• Feet
• fingers
• brushes

Do not forget about the joints and tendons, which, when performed correctly, become more flexible and elastic.

It turns out that the process of doing push-ups requires coordinated work of the whole body.

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.

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!

Classic push-ups

The classic version of push-ups allows you to work a large number of muscle groups. Classic exercise technique:

• Position your body perpendicular to the floor, focusing on your arms and toes;
• slowly bend your elbows, smoothly lowering until your chest touches the floor;
• when exhaling, return to the original position.

Beginners can slightly modify the technique of the classic version and focus not on the socks, but on the knees, which makes the process easier and prepares the body for more serious loads. For the classic or lightweight version of the exercise, your hands can be positioned at shoulder level or slightly wider. The girl should keep her back straight, her pelvis retracted and not allow her lower back to sag. When lifting and lowering, it is important to control the tension in the abdominal and thigh muscles.

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.

What determines the effectiveness of the program?

This push-up scheme will work if you don’t go to the gym in parallel with it and don’t pump up your pectoral muscles and triceps there, like your mother’s bodybuilder.
Otherwise, your muscles simply will not recover, therefore, you are unlikely to be able to progress. also undesirable to skip any days from the program so that your body does not get out of the habit of dangling above the floor in a horizontal position.

And there is no need for amateur performances. If you think that you are a terminator and you don’t need to do 3 repetitions in the second week, but you can do all 23, then you are mistaken.

You also need to take into account that your energy is your food, if you drink only kefir, then do not expect that there will be enough strength in your muscles. I wrote about how a girl who is into fitness should eat here.