How to learn to do push-ups for a girl from scratch. How to learn to do push-ups from scratch? How to do push-ups at home

Even people far from sports have heard about the benefits of push-ups. This simple but effective exercise has an excellent reputation. It is no coincidence that it is found in school physical education classes, it is recommended by fitness trainers, and it is necessarily included in the special forces training program. Push-ups help you quickly and inexpensively get your body in order and keep it in good shape.

However, not everyone knows how to do push-ups. Some people have a deep dislike for the exercise, acquired in school when they were forced to practice under pressure. This is a psychological weakness. Some people just don't have the strength. Muscles not accustomed to the load refuse to lift the body. This is a physical weakness.

Both weaknesses can and should be overcome. How to learn to do push-ups from scratch? First, effectively motivate yourself. Secondly, understand how the exercise affects the body, which muscles work. Thirdly, master the correct push-up technique. Fourth, make a schedule for push-ups and strictly follow it.

Main motivation

The right motivation can work wonders even with the laziest people who have given up on themselves. Once a person really gets excited about a goal, he is ready to work for it all day long. Therefore, before you learn how to do push-ups from scratch, you need to understand why this is done. Vague tasks, for example, “I want to do a hundred push-ups,” are too abstract and often give in to laziness, everyday worries, and a million excuses.

Strong motivation looks different. Push-ups are a free and easy way to make your body strong, beautiful, resilient, healthy and keep it in good shape, spending very little time and effort on it. Push-ups give men a beautiful figure, defined muscles and broad shoulders, women - straight posture, high chest and toned arms, children - general development of muscles and endurance.

Systematic push-ups relieve chronic lethargy and the feeling of constant fatigue. They help you feel life in your body and delay old age. Push-ups are a beneficial contribution to beauty and health, and not a duty. Motivation focused on long-term benefits allows you to overcome laziness or fear of failure, helps you stick to a push-up schedule for weeks, without skipping or quitting workouts at first, when it’s especially difficult for a beginner.

Advantages of push-ups (why are they useful)

In addition to the obvious health benefits, push-ups have a number of advantages that have made them one of the most popular and in-demand exercises:

• Simplicity. With the proper desire and attentiveness, a beginner can master the technique of push-ups in a couple of workouts.
• Economical. There is no need to spend money on visiting a gym or the services of a fitness instructor. It is enough to devote 20-30 minutes to exercise three times a week, following a pre-selected push-up pattern for beginners.
• Availability. The exercise does not require equipment. You can do push-ups at home, in the gym, in the office, on the beach or in the yard.
• Versatility. The exercise is suitable for people of different genders, ages and with different physical fitness.
• High energy costs. Push-ups help you lose weight because they improve metabolism and require significant energy expenditure. It is difficult to say exactly how many calories are consumed during push-ups. It depends on the person’s weight, the type of exercise, and the intensity of its implementation. On average, it is believed that one correctly performed push-up consumes a thousand calories or one kilocalorie.
• Variability. Push-ups allow you to solve a variety of problems: build muscles, make them more prominent, lose weight, increase endurance and physical strength.

Restrictions

However, any push-up training program must take into account not only a person’s physical fitness, but also his state of health. There are illnesses and injuries in which push-ups are unacceptable and dangerous. This is, first of all:

• Spinal injuries.
• Problems with joints and ligaments of the hands (arthritis, arthrosis, etc.).
• High pressure.
• Severe obesity. Excess weight increases the likelihood of joint injuries.

Record breakers

Push-up records are another powerful motivation tool. Of course, it should be taken into account that records are set by unique athletes. But their achievements demonstrate the capabilities of the human body and make 50-100 push-ups in one approach a task quite accessible and not as scary as it seems to beginners. It’s nice that there are many Russians among the record holders. The following records for push-ups have been recorded:

• 10,507 - the maximum number of push-ups without stopping, belongs to the Japanese Minoru Yoshida.
• 9,263 is the record for non-stop push-ups among children, set in 2004 by 9-year-old Muscovite Pavel Guseinov.
• 46,001 is the largest daily number of push-ups performed by the American Charles Servinzio; it took him 21 hours to do this.
• 1,500,230 - record of total push-ups for the year, set by an American
• 67 finger push-ups in 30 seconds, this record was set by Russian Zhabrail Azizaev.
• 20 push-ups on one finger, the record belongs to a young 12-year-old Russian woman, Yulia Alekhina.

Push-ups: what muscles work?

Push-ups are famous for their versatility. The load with varying intensity falls on the entire body, starting from the toes and ending with the muscles of the neck and face. However, the main work is done by the triceps, abs, serratus anterior, shoulder girdle and pectoral muscles. It is these groups that are best pumped with the correct exercise technique.

The distribution of the load between them depends on the placement of the arms and legs. The starting position determines, when pushing up from the floor, which muscles work more and which ones work less:

• With an average placement of the arms, when the palms are located slightly wider than the shoulders, the load is distributed approximately equally between the muscles. This starting position is considered classic. This is where it is better to start learning the correct technique, and then experiment with different grips.
• Wide-grip push-ups shift the emphasis of the load to the pectoral muscles.
• If you place your legs on a stand, then the upper part of the pectoral muscles is worked out more.
• If you place your hands on a raised platform, the load is transferred to the lower chest.
• When doing push-ups with a narrow grip, the triceps do the main work.

The importance of technique

Impeccable technique is the cornerstone of the exercise and an essential key to success. A beginner must be aware and take it as an axiom that the correct execution of push-ups is more important than their number. This axiom is true for most physical exercises and sports. Without the correct technique of throwing in hockey or basketball, or striking in boxing or tennis, great achievements are impossible.

Technical flaws significantly reduce the effect of push-ups. Incorrect breathing, errors in the position of the body or hands can become a habit, which you will then have to painfully get rid of. It makes the most sense to initially pay close attention to the technique and control each phase of the exercise until its implementation becomes automatic.

Classic performance

Some fitness trainers advise doing push-ups with a deeper amplitude, touching your chest to the floor. However, this option is more suitable for experienced athletes who want to put more stress on the pectoral muscles. It's too complicated for a beginner.

Also, beginners should not rely on the high rhythm shown by push-up masters who can do up to a hundred body lifts per minute. For a person learning to do push-ups, it is more important to confidently master the technique of the exercise, strengthen muscles, increase endurance, and only then think about speeds and records.

Breathing during push-ups is the same as during any strength exercise. Exhalation is done at the moment of maximum load, that is, while lifting the body. Air is inhaled as the body descends. At first, you will have to constantly monitor every inhalation and exhalation, but quite quickly the body turns proper breathing into a natural habit.

Technical errors

Technical errors are an integral and useful part of any learning experience. Therefore, there is no need to be very upset because of them and scold yourself. They must be recognized, accepted and immediately tried to be corrected. If there is no coach or experienced assistant nearby, then at first you can film yourself, this is the best way to see and correct mistakes when performing push-ups. Most often, beginners are haunted by the following mistakes:

• The pelvis sags or is raised too high. Sometimes a person unconsciously takes this position, usually due to weak abdominal muscles. It’s more convenient and easier to do push-ups this way, because part of the load is transferred to strong legs.
• The arms are too wide apart. Again, this is due to the desire to make things easier for yourself. The wider the position of the hands, the smaller the amplitude of the exercise, but at the same time the effectiveness of push-ups decreases significantly. This is a common self-deception that needs to be eradicated, remembering that in training, quality is primary, not quantity.
• Insufficient amplitude. In an effort to complete the push-up schedule, sometimes beginners resort to a trick, saving strength and not lowering the body deeply enough. This not only significantly reduces the productivity of training, but also instills incorrect push-up technique. It makes more sense to admit that the program is currently too complex and make adjustments. The message is simple: it’s better to do five push-ups well than twenty poorly.
• Jerks. The exercise should be performed smoothly, without jerking or jerking, which appears from lack of strength.
• Extended elbows. Sometimes, in an effort to compensate for the lack of arm strength, the push-up person turns his elbows almost perpendicular to the body, although they should make an angle of approximately 45° with the body.
• Head lowered to the floor. This position makes breathing difficult and removes part of the payload from the shoulder girdle. If at first it is difficult to keep your head up, you can imagine a point on the floor about a meter in front of your head and continuously look at it.

Lightweight push-up options

Often beginners do not have enough strength to do even a couple of push-ups. This usually applies to children or girls whose muscles are completely unprepared for stress. In such a situation, there can be no talk of mastering the technique or completing a full-fledged push-up training program. First, you need to strengthen the body with the help of easier versions of the exercise, gradually making it more difficult as the muscles become stronger. At the same time, you master the technique and correct breathing:

The main criterion for moving to a more complex version of the exercises is to increase push-ups from the floor. At the beginning of this journey, they even quickly tire and cause muscle pain. With proper persistence, in a few weeks, yesterday’s beginner will confidently do a couple of dozen technical push-ups on his knees and stand in the plank for up to two minutes. This means his body is strong enough for him to move on to full push-ups.

Training program: general principles

Principle No. 1: The program must match the capabilities of the person taking it. A load that is too light is like treading water, it will not develop muscles and will not increase the number of push-ups. Too much load will turn training into unbearable torment and can lead to injury.

To prevent this from happening, you need to do test push-ups that will show the person’s level of preparedness and capabilities. And then, after checking the results obtained with a special table of push-ups, choose the optimal program.

Principle No. 2. High motivation. The most successful training schedule is useless if the person training loses the desire to work. Learning to do push-ups from scratch is hard. At first, the muscles hurt, the results are not impressive, and quite logical thoughts may occur to take the path of least suffering and abandon training or postpone it until better times.

In such moments of cowardice, motivation comes to the rescue. It is enough to remember why push-ups are useful, what benefits training will bring, to imagine your own fit, strong body, beautiful figure and straight posture, so that, forgetting about excuses, you can start working again. Ideally, proper motivation makes push-ups almost a physical necessity and a healthy habit, like brushing your teeth every day.

Principle No. 3: Discipline. It is important to strictly follow the established push-up schedule. Excessive zeal and laziness are equally harmful. The program is designed for a fairly long period, during which the student may have the opinion that the training is too simple, and therefore he strives to increase the load, ahead of schedule. Unnecessary excitement and pursuit of records appears, often the quality of push-ups suffers from this, and their productivity decreases. The other extreme is skipping or postponing training days. They discourage and often put an end to the entire program.

Principle No. 4. Stretching. Stretching is often taken lightly, considering it an optional step. However, this misconception is usually based on ignorance of the benefits that simple stretching exercises bring. Stretching reduces the likelihood of injury, increases the elasticity of ligaments, ensures blood flow to the muscles being trained, and puts you in a working mood. It takes very little time.

Principle #5: Get enough rest. Many beginners are distinguished by an amazing zeal for training, especially in those moments when the first positive results appear. I want to quickly develop success; a person is ready to do push-ups every day without rest. But this approach is fundamentally wrong.

The body urgently needs rest in order to replenish its strength and restore muscle fibers damaged during training. It is during rest that muscles grow. In addition, a person who learns to do push-ups from scratch will experience obligatory delayed pain in the strained muscles, the so-called sore throat. It can be alleviated with a shower, massage, compresses, going to the sauna, but the pain syndrome from sore throat is best relieved by proper rest.

Training program: how to learn to do push-ups from scratch

This program will be useful for beginners with different physical fitness. Children, girls, and men will learn to do push-ups from scratch. Depending on the maximum number of push-ups that a person is capable of before starting training, he is offered one of three program options. It is designed for six weeks of systematic work and is presented in the form of an easy to read and intuitive table of push-ups:

The essence of the push-up schedule is simple. You only need to do three short workouts each week. Between them is a day of rest. For example, for push-ups, Monday, Wednesday and Friday or Tuesday, Thursday and Saturday are allocated. That is, between training weeks there will always be two rest days.

Each workout consists of five approaches. The first four sets are with a fixed number of push-ups. In the fifth, you need to make the maximum amount, but not less than the specified amount. 1-2 minutes of rest between sets is no longer recommended. Therefore, how to calculate, one workout takes about 15-20 minutes, taking into account the time for warm-up, push-ups and rest.

Greetings, my dear Kachatas! Just the other day I came across in the gym the fact that many, even the long-term residents, do not know how to do push-ups correctly. I looked and looked at this disgrace and thought that perhaps they were not so alone in their mistakes. The result of my contemplative process was the writing of this article “How to do push-ups correctly.” So, today we will talk about mistakes in push-ups, the correct technique for performing them, variations or, more correctly, types, and of course we will look at some practical tricks that will help you master this strength exercise once or twice.

Is everything assembled?...then let’s not drag the cat too long, let’s get straight to the point.

How to do push-ups correctly: the technical side of the issue

“Take a prone position!” – I think this phrase is familiar to many from physical education lessons, but in the army it’s probably like the “Our Father” prayer. Now it's outside 2013 however, recalling my school years, I would like to say that almost every second guy had problems with this exercise. I won’t say that everyone was kind of weak - no, it’s just that some were familiar with the “spin-up” since childhood and constantly honed the correct technique for performing it, and someone “kicked the bulldozer” at the same time.

In general, the guys’ attitude towards push-ups can be characterized by the following succinct expression: “we were forced, we didn’t want to” :). Why didn’t they want to?...personally, I think that no one explained how to do it correctly, so almost everyone had modest results. After all, you must admit that it is much more pleasant when you enjoy the exercise (even overcoming the pain) than when you move, you don’t understand how and the strength goes, you don’t understand where.

How to do push-ups correctly: muscle atlas of exercises

Below I will provide a visual of alternative push-up variations that can be used by both genders.

Push-up variations and training program

There are many variations of push-ups, and they depend on the tasks that the athlete sets for himself. Let's look at the most common push-up variations. At home it is (see image):

• circular push-ups;

The abdominal muscles, triceps, as well as the pectoral and deltoid muscles are intensely loaded. They are done in a lying position, with the palms located slightly wider than the shoulders and at the same level as the heart. The body describes a circle; while inhaling, the lowering occurs, while exhaling, lifting occurs.

• with wide/narrow hand position;

In such push-ups, the emphasis is completely shifted to the chest (wide stance) or triceps (narrow setting). The technique is identical to the “classic”, only the arms are wider/narrower than the shoulders 2 times.

• with a jump;

An exercise option from which allows you to develop explosive muscle strength. Lowering occurs while inhaling, while exhaling we push off powerfully, make a clap in flight and return to the starting position.

• on chairs;

By increasing the range of motion, a greater load is placed on all involved muscle groups. Take two chairs (preferably steel), place them side by side and lie down on them. The technique is similar to classic push-ups.

Fist push-ups are also very common, which significantly strengthen the muscles of the hand.

In general, the execution technique remains the same, however, it must be taken into account that the main distribution of the body weight load should fall on the phalanges 2 And 3 fingers, not the entire fist. Also, in order not to get your hands bleeding, you need to place a soft cloth or towel under your fists. (although I personally don't bother with this).

Some may enjoy push-ups on the edge of the palm and even on the fingers. However, beginners should not do this, because... You can easily get serious injuries to your limbs. By changing the position of the legs together with the body, we work either the upper or lower bundles of the chest muscles. Try throwing your legs on the windowsill at home, and you will immediately feel increased tension in the upper chest.

Note:

Peddy Doyle holds the world record for push-ups (former bandit). He did push-ups in 24 hours (attention!) 37000 once. In one bar in England he did 7860 push-ups in a row.

In general, there are a wagon and a small cart of types of push-ups, and I think that very soon we will devote a separate article to them, so stay tuned.

In order to constantly progress in push-ups, you need to create a training plan for yourself. For beginners, it is best to adhere to the following training regimen: push-ups 2 once a week 3 approach to 10-12 reps, rest between sets 15 seconds For more advanced athletes, the following plan is suitable: 3-4 once a week after the main workout in the gym, 3 approach to 20 reps, rest with sets 10 seconds

For those who do not know how to do push-ups at all, but after reading the article they were inspired by this goal, it is best to start with lighter versions of push-ups - from the wall, from the knees. As soon as you feel the strength, switch to the classics and perform 2 approach to 7-9 repetitions, 1-2 once a week. You will be able to quickly master more complex “push-up” schemes.

For those who are stuck at a crossroads and can't seem to move the number of times, the following training scheme will help you increase the number of push-ups with 80 before 260 Only for 15 weeks

And finally, if push-ups don’t work at all, then you can resort to some tricks:

• Find it in the gym and place the bar at the bottom of it. Lie down under it and do push-ups about 10 times. Move the bar down one notch each time (until you choose the most difficult height for yourself) and repeat push-ups. Soon you will be able to easily master classic push-ups;
• If your wrists hurt, then try using quad/octagonal dumbbells. Take them by the handles and begin to perform the exercise, making sure that the hand and forearms form one line. This will reduce discomfort in the wrist area.

Well, that’s basically all I wanted to talk about today, let’s sum up the final results.

Afterword

Of course, to answer the question - how to do push-ups correctly? - it’s not enough to just watch a video or read smart books and training programs, the main thing here is practice. Therefore, let’s finish reading this interesting article, take our butt off the computer chair and begin to hone the technique and various options for performing push-ups right at home.

With this I say goodbye to you, until we meet again my dear readers, success in sports to all!

PS. I am always glad to receive your comments and questions, please write them in the form below.

Many people ask how it is easier, bigger and better do push-ups to pump up muscles, become stronger, more resilient, faster, increase speed, power and reaction. After all, push-ups from the floor have a lot of benefits, and everyone needs to do push-ups, both adults and teenagers, men and women.

In this article you will learn how to make it easier, bigger and better. do push-ups , what are the benefits of push-ups and how to learn how to do push-ups correctly in order to achieve your goals and not injure your health. Since improper execution of exercises leads to injuries. So follow and put our tips and exercises into practice correctly. Find out: how to do push-ups on the floor with your fists .

To make push-ups easier, you just need to start doing push-ups with a regular grip and do 3 sets and 5-10 push-ups per set. There is no need to immediately do a lot of push-ups and a heavy load, as this does not lead to anything good.

To make it easier do push-ups, you need to set a goal for yourself and motivate yourself with something, then push-ups will be much simpler and easier. Find out: how to do push-ups for girls at home.

How to do more push-ups

To get more push-ups, you need to do push-ups at least 3 times a week, preferably every day. Try to do 1-2 more push-ups every day and workout. For example, today you do 3 sets of push-ups, 10 push-ups per set. Tomorrow you will also need to do 3 sets, but 11-12 push-ups per set.

Also for more do push-ups, you need to try to use extra weight. Since the number of push-ups does not always affect muscle growth, but if you need speed, endurance and strength, then try to do 1 more push-ups every day. Then you can achieve the desired results faster. Find out: how to do push-ups correctly and why you need it.

How to do push-ups better

To get better at push-ups, use a variety of push-ups. Do push-ups with a regular, narrow or wide grip, on your hands, on your fists, on your fingers, on your hands, or do push-ups with clapping or on one hand.

Sports tips in pictures and videos

The shoulder girdle of female representatives is less developed than that of males, so exercises like push-ups are harder for them. However, for many girls the relevant question is how to learn how to do push-ups for a girl from scratch on the floor. This is quite realistic if you devote a certain amount of time to mastering this exercise. The advantage of it is that it can be performed anywhere and without the use of special equipment. As a rule, in order to master push-ups, a woman needs 2-3 weeks, depending on the initial level of training. If you have not previously exercised at all, it may take longer. The main thing is to train regularly. It will be enough about 2-3 times a week.

Of course, a girl wants to learn how to do push-ups not out of sporting interest, but because push-ups are a very useful exercise. The main muscle they work is the pectoralis major muscle. This, of course, will not allow you to enlarge your breasts, but it will make it possible to improve their tone, eliminate unsightly protruding bones, and improve endurance.

Also, during push-ups, the deltoid muscles are used, which help push the torso upward. Despite the fact that this is not a basic exercise for this muscle group, it nevertheless makes it possible to outline a beautiful line of the shoulders, giving them an attractive roundness.

When we straighten our arms, we train the triceps. If you do push-ups with a narrow grip, you can increase the level of load on this muscle. The biceps do not work as actively, but the strength and endurance of these muscles also increases. During push-ups, the abdominal muscles receive a static load. Among other things, push-ups can be indicated for back problems. Naturally, after consulting a specialist.

How to learn to do push-ups from scratch for girls

Although the push-up technique is the same for both men and women, ladies are still allowed certain relaxations. So, they rarely do push-ups with support on their knuckles or with weights - girls simply do not need the result of such training. The pace during execution is usually average, and the range of movements is small.

So, how can a girl learn to do push-ups from scratch at home? Consistency is important here. You will not do push-ups right away, but will approach it gradually - this will help you better master the technique and prevent injury. In total, the training will consist of four stages. Start with the first one, secure it, and only then move on to the next one. And so on until you reach the end. Let's look at the steps we need to learn how to do push-ups for a girl, in detail.

Level 1

The simplest method that even an absolute zero in terms of physical fitness can master. At the same time, it helps with how a girl can quickly learn to do push-ups. Its peculiarity is that we will do push-ups not in the usual horizontal, but in a vertical position.

For these push-ups we need a wall. Stand straight about a meter away from her. Stretch your arms at shoulder level, rest against your support. Now begin to simultaneously bend your elbows and lean towards the wall until you touch it with your forehead. After this, straighten your arms and return to the starting position.

Repeat these push-ups 12-15 times in 3-4 approaches. Keep your back and legs straight. It is enough to do this exercise three times a week, and you will be able to cope with how to learn how to do push-ups for a girl.

Level 2

Let's move on to the next stage, which allows girls to learn how to do push-ups correctly. To do this we need support in the form of a chair or bench.

Take a lying position with your hands on the bench. Begin to bend your elbows, touching the center of your chest to the support. Once you reach the maximum point of the movement, exhale and return to the starting position. Remember that your back and legs should form one 90-degree angle. You can't bend over.

Execute too 3-4 sets of 12-15 times. When you can perform such push-ups about 20 times without problems, move on to the next stage, how to learn how to do push-ups for a girl from scratch.

Level 3

The next step on the path to learning how to do push-ups for a girl is already very close to classic push-ups, but the load is much less.

You need to bend your legs at the knees, rest your hands on the floor, inhale, begin to bend your elbows, trying to touch the floor with the middle of your chest. If you feel discomfort in your knees, use a small mat to provide cushioning. It is enough to complete the same number of approaches and repetitions as in the previous levels, and you will be ready to learn how to do push-ups for a girl on the floor in the classic version.

Level 4

Namely, full classic push-ups. You might really want to know how girls can learn how to quickly do push-ups, but don’t rush and start doing push-ups in the standard version without mastering the lighter versions. Girls are recommended to place their hands shoulder-width apart or slightly wider - in this case, the pectoral muscles will be better activated. If you want to emphasize the load on the triceps, on the contrary, place your arms narrower. In this case, the elbows should not be spread to the sides, but should be clearly along the body.

Starting position – lying on outstretched arms. Begin bending your elbows until there is no space between your chest and the floor. Look clearly ahead, don't lower your gaze. Exhale, take the starting position. To maintain the achieved result and keep your muscles toned, perform push-ups at the same 3-4 sets of 12-15 times. It is advisable to devote 2-3 times a week to push-ups - both when we are learning how to do push-ups from scratch for a girl, and when we have already mastered how to do it.

The steps listed above will help you cope with the task of quickly learning how to do push-ups for a girl from scratch. To make mastering this exercise more effective and safer, also adhere to the following: recommendations:

• Postpone the lesson if you feel weak, tired, or unwell. Doing push-ups every day to the point of exhaustion is unnecessary. Will be sufficient 2-3 times a week. It is important that the load is smooth and gradual - this will ensure the best result.
• Keep your back and legs straight so that they are in one line. The palms should be parallel to each other. Try to pull your stomach in during the exercise.
• As with any workout, breathing is very important. We lower ourselves as we inhale, returning to the starting position as we exhale. Beginners will only need to complete 5-7 reps. Remember to warm up. Do a few squats, swing your arms, walk around in place - this will help prepare your body for the upcoming loads.
• To avoid discomfort and minimize the risk of injury, choose comfortable clothing. It should not be tight, but not too loose. Sleeves that are too long and pants that are too voluminous can interfere with your workout. Also, before class, remove rings and bracelets if you are wearing them.

Making the load more difficult: types of push-ups for girls

Once you master the classic push-up technique, you can increase the number of repetitions and approaches. Also, in order to diversify your workout and improve its effectiveness, you can learn how to perform other types of push-ups. So, the options you can pay attention to:

• First of all, you can change hand position. You can place them at a distance seriously greater than shoulder width or, on the contrary, very close to each other. In both cases, the load on certain muscle groups increases. When the arms are positioned wide, the pectoral muscles actively work, and when the arms are positioned narrowly, the triceps work.
• You can make push-ups more difficult by changing leg position. You can lift them onto a chair, bench, fitball. This exercise is called “low” push-ups. The angle between the raised legs and the floor surface should be at least ten degrees. Hold in the lower position for 1-2 seconds. You can repeat this exercise 3-40 times depending on your level of training.
• Girls who have sufficient physical training can perform push-ups with support on the right and left legs alternately. This exercise is difficult because you have to keep your balance, which requires additional effort. The starting position is the same as for classical exercises, but the difference is that one leg is placed on the other, and only the toe of the lower leg is on the floor. Your elbows should be located near your torso.
• An exercise option like this is very difficult, and it is suitable for girls with very good physical fitness. This is not a necessary type of exercise for ladies, but it will be interesting for those who want to have strong muscles in the chest, triceps and forearms. To keep your core stable, keep your feet wider than shoulder-width apart. Place one hand behind your back (the weaker one first). It will be easier for you to maintain balance if your body is turned in the direction opposite to the supporting hand. Lower yourself until your chin almost touches the floor. When returning to the starting position, do not straighten your supporting arm completely.

Push-ups may seem difficult, but with a little time you can do them correctly and effectively. Combine them with other exercises, learn new techniques and don't stay on your laurels.

One of the effective exercises for girls that improves posture and tightens the bust is push-ups. The exercise not only forms the muscle corset, trains the muscles of the shoulder girdle, but also strengthens the core muscles that support the spine in the correct position.

• Strengthens chest muscles– visually lift the bust, rounding the shape of the chest.
• Includes work and strengthens the triceps of the shoulder, which in women often come to an atonic (relaxed) state.
• Stretch the chest muscles and engage the core muscles, supporting the spine. Stretching the pectoral muscles allows you to “open” the thoracic region, which, when slouched, can develop curvature of the spine and tighten the pectoral muscles. In this case, the shoulders may become sloping, and movements in the shoulder girdle may become constrained.
• Strengthens the abdominal muscles and spinal extensors(lumbar bolsters), which fix the lumbar region and pelvis in the correct position, help maintain the tone of the gluteal muscles.
• At a moderate pace, push-ups strengthen the heart muscle.
• Increases the overall endurance of the body.
• Speed ​​up metabolism.
• Increases the flexibility of the shoulder girdle joints.
• Improves lung function by opening the chest, allowing full chest breathing.

How to learn to do push-ups for a girl: where to start?

If you can’t do push-ups on the floor even once, you need to start with the simplest option:

Wall push-ups

For one girl this option will be too simple, but for another it will be a preparatory stage that will tone the necessary muscles.

1. Go to the wall, rest your palms against the wall at a distance slightly wider than your shoulders.
2. Take a few steps back, forming a slight tilt with your straight torso. The further from the wall, the more difficult the load.
3. As you inhale, bend your elbows and press against the wall.
4. As you exhale, apply force to your arms and pectoral muscles and push up, straightening your elbows completely.
5. Do this until the muscles themselves stop working.

Perform 3-4 sets of maximum repetitions.

Table push-ups (elevated)

The higher above the floor level, the easier. Gradually reduce the incline as you get used to the load.

1. Place your palms wider than your shoulders on the edge of the table, take a few steps back, forming a straight line between your body and your hips.
2. Tighten your abdominal muscles and keep them toned.
3. As you inhale, lower your chest, touching the surface of the table.
4. Exhale and do push-ups, but under no circumstances lift your pelvis up separately from your torso, reducing the load on the shoulder girdle.

Important hold your lower back without sagging, so as not to injure the lumbar spine.

Do push-ups until your muscles get tired, 3-4 approaches.

Reverse push-ups

This option will strengthen your triceps and stretch your pectoral muscles. The technique can be simplified by performing the variation with bent knees.

As you get used to the load, straighten your legs completely or place your feet on a hill.

1. Turn your back to the bench, place your hands under your shoulder joints, and your feet on the floor under your knees.
2. The elbows are straightened, the pelvis is closer to the bench.
3. As you inhale, bend your elbows to a right angle, lowering your pelvis to the floor.
4. As you exhale, squeeze your torso with your arms and straighten your arms.

Perform the maximum number of times, 3-4 approaches.

How to do push-ups correctly for girls

After the muscles have prepared, start doing push-ups. You can also start with a simple option, increasing the degree of load.

Knee push-ups

Start with a lighter version of push-ups on your knees. If you can easily complete 15-20 repetitions, complicate the task.

1. Place your palms on the floor wider than your shoulders, bring your knees together, keep your feet hanging.
2. Maintain a straight line from your knees to the top of your head.
3. As you inhale, lower your chest closer to the floor.
4. As you exhale, straighten your elbows.

Perform the maximum number of repetitions, so 3-4 sets.

If you were unable to complete many repetitions, continue to master the variation.

Platform push-ups

This option brings you closer to the floor surface, but is still an easier version of push-ups.

1. Place your palms on the edge of the platform, wider than shoulder width apart, with your hands parallel.
2. Stand in a plank position, feet on the floor, knees straight. Maintain a straight spine.
3. As you inhale, lower your chest as far as possible towards the platform.
4. Exhale and do push-ups.

If the option turns out to be difficult, start doing push-ups with straight legs as many times as you can, then lower your knees to the floor and continue the approach until your muscles are completely tired.

Pushups

1. Place your palms on the floor, shoulder-width apart, in a prone position.
2. Keep your spine straight by tensing your abs.
3. As you inhale, lower yourself to at least half the amplitude, and as you exhale, do push-ups.
4. Gradually increase the angle at your elbows, lowering your chest lower to the floor.

Conclusion

Not every girl without special training is able to do push-ups on the floor at least once. This is natural and there is nothing shameful about it, this is how the female body works. But you can fix this, the main thing is to be patient and strong. In order for a girl to learn to do push-ups from scratch, she needs to perform the simplest push-ups, gradually adding load. Always perform the maximum number, and only if the option is easier - perform the difficult option with fewer repetitions.