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.
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.
- 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.
- We lean on our hands and perform push-ups against the wall, bending our elbows until our forehead touches the wall.
- 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
- Feet together, palms resting on a gymnastic bench, sofa, bed, table, window sill. Arms are straightened shoulder-width apart.
- 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.
- This exercise is performed in the same way, with the only difference being that the knees are located on the floor.
- 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.
How many push-ups?
Well, we found out whether it is possible to do push-ups every day and what will happen if this activity becomes your healthy habit. Now let's talk about the norms. By the way, the GTO standards for push-ups are very solid, so if you are preparing to take part in the tests, work at your full potential!
So, what is the norm for every day and how many times a day should an athlete do a lying position?
- If you decide to do push-ups as a morning exercise, set yourself a goal of doing the average possible number of repetitions. Let's say your maximum is 50 times, then the average will be 30-40 times. In this case, you will not overload your muscles, which means you will not feel tired throughout the day. And also, the muscles will be restored by the next morning.
- Daily push-ups to pass the GTO standards should be done regularly, responsibly and according to the program. It is important to gradually increase the load so that the established standards are easy for you. First, look in the tables to see how many times you need to do push-ups to get the coveted badge. This will be your goal. If it is no longer a problem, just consolidate the result regularly. If your level is still much lower, you will need to do push-ups every morning, gradually increasing the number of repetitions.
- Do push-ups every day, record the results, and monitor your technique. In GTO tests, the athlete must do push-ups deeply and without spreading his elbows too far apart. The maximum angle between the body and elbows is 45 degrees, while at the lowest point the knees and hips should not touch the floor, unlike the chest (you need to touch at the lowest point).
- Whether it’s worth doing push-ups every day or every other day is up to you, or rather, your body to decide. If you feel that your muscles do not have time to recover, you will need to take breaks.
- We also cannot tell you how many times a day to exercise - the most important thing is not to work too hard, because the result in this case can be disastrous.
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:
- We rest our toes and palms on the floor. We place the body perpendicular to the floor;
- With our arms bent at the elbows, we lower ourselves until our chest touches the floor.
- 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.
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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?
- 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 .
- We lower ourselves, bending our elbows, until a right angle is formed. The chest does not reach the floor a little.
- 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.
- 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 .
- 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.
- 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 happens if you do push-ups every day?
So, if you do push-ups every day, what does this activity accomplish?
- At a minimum, you will become stronger and fitter;
- Daily exercise will significantly strengthen your immune system;
- The respiratory and cardiovascular systems will work more “fun” and more actively;
- You will get closer to your dream of hanging a gold test badge of the GTO Complex on your chest;
- The muscles will be constantly toned;
- You will forget about loose skin, excess weight in the shoulder girdle area;
- The muscles will acquire a beautiful relief.
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!
