How to do push-ups well for a girl. What do push-ups do for girls and how to do push-ups correctly. Video: push-up technique

Your dream is to have beautiful athletic body with minimal investment of your time? If this sounds like you, then turn your attention to push-ups. Quite simple exercises that, in addition, do not require additional sports equipment or a lot of time.

Every day you will devote no more to studying 15 minutes, and in return you get great posture, a toned tummy, slender arms and.

Push-ups in professional sports are classified as basic exercises, because during the execution many muscle groups are involved (thoracic and shoulder, leg and abdominal). In addition, any exercise helps improve mood and.

Basic rules for push-ups

Girls are usually more interested in how to do push-ups correctly to pump up their pectoral muscles. Indeed, unlike men, the weaker sex is more interested in the aesthetic effect than the process itself. And therefore, even in many sports centers in exercise programs for girls, more attention is paid classic push-ups from the floor without any complicating or weighting elements.

Before you begin, you need to prepare.

Firstly, clothes should be as comfortable as possible, and hair should not be spread beautifully over the back, face, shoulders and then across the floor - this is distracting. Secondly, you need to “warm up” the muscles. Do some simple stretches for your legs, arms, and core.

And a few more key points on how to do push-ups correctly at home:

1. Push ups - strength exercises. Don't do them at speed. The amplitude should be as comfortable as possible for you.
2. During push-ups, you need to feel the work of each muscle. If done incorrectly, you will feel pain. So it's worth stopping.
3. Find out, .

Push-up techniques

There are 3 main methods of performing push-ups for girls.

Classic method

performed in the prone position. Hands are placed shoulder-width apart, legs are closed. You need to stand on your toes.

Important point! The body must take a “plank” pose, to achieve this effect you need to: squeeze the gluteal muscles, “twist” the pelvis inward, while using the abdominal press, the back is as straight as possible. This is done in order not to load the transverse section. It is best to do this in front of a mirror and watch yourself.

Push-ups are done slowly. Look in front of you, don’t throw your head back. You need to lower your body as close to the floor as possible. The body does not relax for a second. You need to lower and rise slowly for best results. When lifting, do not allow your arms to fully straighten until your joints click. This contributes to and.

Breath should clearly correspond to the actions: inhale - lowering the body, exhale - rise. This is an effective option for doing push-ups to pump up your chest. And how many times to do push-ups depends only on the girl’s physical condition and endurance. You can start with 10 times, gradually increasing to 50.

Simplified method

suggests an easier version of the classic. Only one thing changes: the fulcrum is transferred from the feet and toes to bent knees. The number of push-ups can be increased up to 100 times. But doing this is no more difficult than solving a problem.

Advanced method

not for amateurs. It is designed for well-prepared girls. Its essence is that the legs are placed on an additional object, for example, a fitball, but a sofa or chair will do at home.

The legs can lie on the object either only with their toes, or with their entire shins up to the knees (a simpler option). The hands are placed wider than usual. The angle between the legs and the floor surface is at least 10 degrees. Perform 20 – 60 push-ups.

And finally, we offer you a video that shows the push-up technique for women in great detail:

It is traditionally believed that push-ups are not a suitable activity for the fairer sex. Many even have doubts whether girls can do push-ups at all. Meanwhile, it is this type of training that allows you to make your tummy flat, your chest high and firm, your posture beautiful, and your figure slim. However, not every type of this exercise is suitable for the fair half of humanity. In this article we will tell you not only how girls can learn to do push-ups, but also how to do it correctly.

How can a girl quickly learn to do push-ups?

If push-ups are not your favorite type of strength training, even moreover, there are serious doubts about whether you can do push-ups at least once, but you really want to learn, then a few simple exercises will help. By doing them regularly, about 3 times a week, you can learn to do push-ups correctly, without injuring or overexerting yourself.

To begin with, it’s worth moving push-ups to another plane: from horizontal to vertical.

1. We stand facing the wall close and take a step back.
2. We rest our palms against the wall, so that our palms are slightly wider than our shoulders.
3. And once: we bend our arms, tilting our body towards the wall. We hold our back like a true lady - straight, chin proudly raised.
4. And two: we return to the starting point.
5. We repeat the action 15 times, rest for 30-60 seconds and perform push-ups 15 more times.
6. For starters, 2-3 approaches will be enough.

Notes:

• do not bend the body, the body should be taut like a string;
• We are not in a hurry, we try to feel the tension of every muscle;
• we breathe correctly. Inhale - with outstretched arms, exhale - with bent arms;
• The more steps separate us from the wall, and the wider the palms are placed, the more effort is needed to perform this exercise, and therefore, the more effective.

When “vertical” push-ups become just a light warm-up, regardless of the number of repetitions, this is a sure sign that it’s time to move to the next level - move the exercise from vertical to diagonal.

1. An ideal place to start the exercise would be a window sill or a stable, strong table (this is especially important since the latter will have to support the weight of your body). The initial stance is the same as in the previous exercise - palms slightly wider than shoulders, arms straight.
2. And once: lower the body to the support.
3. We do 10-15 repetitions, resting for about 60 seconds between them.
4. You need to do at least 3 approaches here.

Notes:

• we do not allow deflections in the lower back, this is very important - shoulders, hips, legs should be straight;
• gradually, instead of a table or window sill, you can master lower supports, bringing the exercise closer and closer to real push-ups;
• don't forget about breathing.

So, this stage has been passed and on the way to the cherished goal there remains the last, most difficult step: push-ups on the knees, the preparation option that is as close as possible to the standard.

How it's done:

1. We rest our palms and knees on the floor, with our palms, as usual, slightly wider than our shoulders.
2. Arms straight, shoulders, back, hips on the same line. Legs are bent at the knees, perpendicular to the body.
3. And once: we lower ourselves down, trying to touch the floor with our chest.
4. And two: we return to the starting position.
5. We repeat the exercise 10-15 times.
6. We rest for 60 seconds, and do a couple more approaches.

Notes:

How to do push-ups correctly for girls?

And now the cherished goal - to learn how to do push-ups, has almost been achieved, it remains to find out how this is done as correctly as possible for a girl. The most optimal option for push-ups for the fair sex are regular push-ups with wide arms, because in this case, mainly the chest muscles will be involved, in particular the pectoralis major muscle, which helps make the chest toned and firm. In addition, this option will involve the abs, back muscles, and buttocks, which means an elegant silhouette and beautiful posture are guaranteed.

Many girls do not know how to do push-ups, because their shoulder girdle is less developed compared to men. Therefore, it is not surprising that fitness lovers are often interested in the question of how a girl can learn to do push-ups from scratch?

The advantage of this exercise is that it can be performed in any conditions - in the gym, at home, on the sports field, since it does not require special equipment. Usually, to learn how to do push-ups from scratch, a girl needs about 2-3 weeks, depending on her initial level of training. With zero knowledge it may take a month, the main thing in this matter is regular training - 2-3 times a week.

What muscle groups work during push-ups?

The main muscle group, which is the pectoralis major muscle. Of course, this will not enlarge or tighten the mammary glands themselves, but it will strengthen the muscle corset, help get rid of unsightly protruding bones and increase endurance.

The deltoid muscles help push the body upward and are actively involved during push-ups. Despite the fact that the exercise is not basic for the deltoid group, push-ups can outline a pronounced line of the shoulders and give them roundness.

While straightening your arms, the triceps are trained, and if you do push-ups with a narrow grip, this muscle will receive a greater load. does not work as actively during push-ups, but this way you can increase their overall endurance and strength. The abdominal muscles also receive static load.

Push-up technique for girls with zero knowledge

To learn the technique from scratch and perform the exercise easily and confidently, you should start from the first stage, consolidate it and only then move on to the next one. There will be 4 stages in total, after which you will learn how to do push-ups correctly.

This is the easiest way to do push-ups and even a complete zero in terms of physical fitness can learn it. Its peculiarity lies in its vertical rather than horizontal position.

Stand straight one meter away from the wall. Extend your arms at shoulder level and rest against the support. Then begin to simultaneously bend your elbows and lean towards the wall until you touch it with your forehead. Then straighten your arms and take the starting position.

The further you are from the wall, the more difficult it will be to do push-ups. If your feet slip, it is better to rest your entire foot on the floor. Repeat 12-15 times for 3-4 approaches. When doing push-ups, it is important to keep your back and legs straight. It is enough to conduct a lesson no more than 3 times a week, and any girl will learn to do push-ups.

level of training

Now you will have to use a bench or chair as a support. Take a lying position with your hands on the bench. Begin to bend your elbows, touching the middle of your chest to the support. At the maximum point of the movement, exhale and return to the starting position. Do not forget that your back and legs should form one right angle, do not bend.

Do also 12-15 repetitions of 3-4 sets. When you learn to do push-ups in this way 15-20 times, you can safely move on to the next stage.

push-up stage

This variation is most similar to the standard method of execution, but at the same time reduces the load by almost half.

Bend your knees, place your hands on the floor, take a breath and begin to bend your elbows, trying to touch the floor with the middle of your chest. If you feel discomfort in your knees, you can place a small rug to soften the support.

classic version

When all the previous stages have been mastered, you can move on to the last one - standard push-ups. It is better for girls to place their hands shoulder-width apart or slightly wider, as in this case the pectoral muscles are best used. If you need to focus on the triceps, then you should perform push-ups with a narrow hand position, that is, slightly narrower than shoulder width. In the second case, the elbows should be directed strictly along the body, and not spread to the sides.

Take an emphasis lying on outstretched arms. Start bending your elbows until there is no space between your chest and the floor. It is important to look straight ahead without lowering your gaze. Exhale and take the starting position. To maintain the achieved result and maintain the tone of the pectoral muscles, perform classic push-ups 1-2 days a week, 12-15 times, 3-4 approaches.

Before learning the technique of this exercise, it is recommended to eat a hearty meal 2-3 hours before the lesson and immediately before performing a warm-up complex, or run for 5 minutes.

You should not exercise if you feel unwell, hungry or tired. Also, you shouldn’t do push-ups every day to the point of exhaustion; two or three times a week will be enough. The load should be smooth and regular, and then the result will not be far off.

Push-ups for girls are complex exercises that allow you to get strong muscles in your back, legs, shoulders, chest, arms and abs. At the same time, push-ups for girls also provide additional help in losing calories, since during their execution, about one hundred calories are consumed in three sets with ten repetitions.

There are also different types of push-ups for women, which redistribute the load differently among the main muscles and develop more intensively those that are necessary.

Push-ups for girls - benefits:

• Pumped up pectoral muscles provide beautiful, firmer, more convex and toned breasts
• Any push-ups make your stomach flat, since they cannot be physically performed without straining your abdominal muscles.
• All types of exercises remove fat from the legs and thighs.
• Trained back muscles will contribute to ideal posture and the ability to walk in heels for a long time.
• Developed shoulders will make the figure more balanced and symmetrical, visually reducing too wide hips.
• Your arms will be beautifully toned without any loose masses.
• Increase overall endurance and physical strength, which is very important for a modern independent woman.

In total, in modern sports there are more than fifty types of push-ups, of which three types of truly feminine push-ups stand out:

1. The easiest push-up from a wall, the benefit for women is to prepare the muscles for a stronger load without overexertion. It is performed from a standing position half a step away from the wall, facing it. Palms should be pressed at chest height and shoulder width. Perform push-ups by rising onto your toes so that the weight rests entirely on your hands.
2. Kneeling push-ups for women are performed while standing on your knees with your arms extended forward. The arms are slowly bent until the nose almost touches the floor. This exercise allows you to reduce the load on your back at first and will allow you to pump up the muscles of your chest and arms in order to move on to more complex types.
3. Push-ups from the knees for girls are performed in the same way, but the body is positioned at an angle rather than horizontally, while the feet and legs are lifted off the floor.

Men usually neglect these exercises, considering them too easy, however, for an untrained girl they are ideal as an initial option for further increasing the load.

With a gradual increase in muscle strength, you can move on to more difficult “male” exercises, which can also be contained in a push-up program for girls:

1. Incline push-ups are push-ups from a bench or any other support, the height of which depends on the level of development of the future athlete. In this case, the legs rest on the toes, are supported in a perfectly straight position, hands are placed on the shoulders, the elbows are moved slightly to the sides until the chest reaches the support, after which they are completely straightened.
2. Classic – familiar to everyone, push-ups from a lying position, performed on straight toes and arms with an ideal straight line of the body. The exercise pumps up the chest, triceps, and shoulders.
3. Triceps push-ups, as the name implies, are performed to pump up the triceps. It is performed from the “lying down” position with the arms placed rather narrowly and the toes of the feet wide apart.
4. Circular push-ups are a type of push-up designed to focus on the back and stomach. They are performed like classic ones, but the weight of the body is transferred to one hand while inhaling after lowering due to the circular movement of the torso - to the other. Lifting is done while exhaling.
5. With spread palms - an exercise performed like a classic one, but with wide-set palms to enhance the emphasis on the pectoral muscles.
6. With a side step, performed to pump up the chest and triceps: from the starting position in a lying position with your arms placed close to each other, while inhaling, take a step to the side with one hand, then bend both arms, as in the classic exercise, and as you exhale, return to the starting position pose.
7. Opposite exercises allow you to alternately load the chest and triceps. Performed from a lying position with one arm extended back and the other to the side. When performing the exercise, you need to bend your elbow while inhaling so that the elbow of the arm moved to the side moves sideways, and the other one moves back. Hands need to be changed periodically.

More complex exercises for experienced athletes:

1. Upside down push-ups are classic push-ups with your feet placed on a support to increase the load.
2. Push-ups with a jump are also performed like classic ones, but the lowering is done while exhaling, and the lifting is done while inhaling and very sharply with a jump, while you can clap your hands under the chest or with your palms on the sides. The purpose of the exercise is to develop the speed and power of the strike.
3. Push-ups on chairs or pedestals are performed like inclined push-ups from a bench, but the arms have individual supports and are spread wider than the shoulders, and the lowering is done not to the support, but to the maximum possible depth. When they are performed, the load also increases.
4. For more intensive muscle development, classic push-ups are performed on only one arm with the other behind the back, periodically changing the loaded limb.
5. Loaded push-ups - classic push-ups with additional weights on the back.

Training program

The most popular today is the 30-day push-up program for girls, which is designed so that even a completely undeveloped lady can learn to do up to a hundred push-ups per workout within a month.

This push-up program for girls is built with a gradual increase and allows you to increase the maximum number of push-ups tenfold.

Push-up program for girls table for 30 days:

As can be seen from the table, the push-up scheme for girls is designed so that in just a month you can learn to do more than a hundred push-ups for those who have difficulty performing the exercise only a couple of times. Push-ups for 30 days for girls are designed in such a way that both a very weak girl who cannot do more than one push-up, and an experienced athlete can increase the number of push-ups. In the first case, you can start doing light types of push-ups, and at the end of the course, switch to classic ones and start all over again, and in the second case, start immediately from a certain level, for example, from the third week, and logically continue the table.

Also, the push-up table for girls is designed in such a way that classes are held every other day, since daily training is contraindicated due to the required time for the restoration of muscle tissue and the nervous system.

Push-up rules

The basic principles of how to do push-ups correctly for girls are exactly the same as for men:

1. Before training, always do a warm-up to reduce stress on muscle tissue. Five to ten minutes of cardio exercises followed by swings or arm rotations are suitable.
2. Start with minimal loads.
3. Gradually increase the pace.
4. Do not overstrain or injure muscles.
5. Do not exercise more often than every other day. Daily workouts divided into mornings and evenings are acceptable only for those girls who can do push-ups more than twenty-five times per set.
6. Do the exercises correctly.
7. Maintain breaks between approaches of at least 60 seconds, and in case of weight loss - at least 120 seconds.

How to do push-ups correctly for girls is also an important question, on which the quality of the result depends. The female version of push-ups is no different from the male version in terms of technique:

• Keep your body as straight as possible without bending your back, hips or knees.
• Don't wiggle your hips.
• Do not twitch during the exercise, but perform it smoothly at a measured pace.
• For convenience, you can spread your elbows a little.
• It is advisable to keep your head straight, looking ahead, which in the case of classic push-ups means straight.

The generally accepted standard for how many times a girl should do push-ups is 15–20 at a time.

This is the norm for push-ups for girls from the age of seventeen, which is approved in the school curriculum, but, unfortunately, most girls are actually able to do push-ups three times, which indicates a level of physical development below the minimum acceptable value.

The true meaning of how many push-ups a girl should do depends on many factors: health status, period of the menstrual cycle, diet (on a diet or not), etc.

If it is not possible to find out from an experienced trainer individually how to do push-ups correctly for girls, then you need to be guided by your initial physical characteristics and feelings after training:

• You should not overwork yourself, otherwise there will be problems with the nervous system, hormonal levels, sleep and appetite.
• But you can’t train in such a way that you don’t feel tired, otherwise there will be no point.
• It is optimal to continue training to such an extent that the muscles begin to ache, but this pain goes away after exercise.

The benefits of push-ups for girls are enormous, as they not only help to quickly increase physical strength, but also significantly improve their appearance, increasing sexuality, however, if it is impossible to do them for any reason, you can replace them with presses, dumbbell flyes or other alternative exercises for the same muscles.

Push ups? No, have not heard!

Push-ups are the king of all exercises. If you haven't mastered them yet, take a look at your watch... it's time to master them. Learn all the exercises from this article and proceed to . We're serious, don't run from site to site. By following all the recommendations in this article, you will learn how to do push-ups in a very short time.

Push-up exercises

Below we have given a complex, thanks to which you will strengthen your pectoral muscles and triceps, and in a few days you will do your first push-ups from the floor.

Wall push-ups

Video instruction

Execution technique

Performance

Standing against a wall, lean your elbows on it. Bend your elbows and touch your chest to the surface, then push up. Gradually move away from the wall, the angle between the torso and the floor will become sharper, and the load will increase. Once you feel that you are capable of something more, you can move on to chair push-ups. It is more difficult than the first exercise, but easier than regular push-ups. Place your hands on a chair and do a few push-ups.

Step-by-step instruction

Lying position

Performance

Take a lying position and hold in this position for 2-3 minutes.

Negative push-ups

Performance

Exercise to develop strength. Take a lying position. Slowly bend your arms for 10-15 seconds, finally touching the floor with your chest. Return to starting position and repeat.