How to teach a girl to do push-ups easily. How to properly do push-ups for girls to pump up their abdominal muscles and pectoral muscles. Basics for Beginners. Benefits for girls

Girls tend to worry about breast size. It always seems that more would be better. Meanwhile, although “size matters,” The shape is no less important. Small but firm, raised breasts look very attractive. Sympathy. net wants to reassure those who doubt it: this result can be achieved quite quickly. Push-ups are not only for girls will make your breasts beautiful, but also an even posture, and even a toned abs.

About the benefits of push-ups

To many lovely ladies, this type of exercise seems absolutely unfeminine. And even some people will remember their school days, including getting a “C” for doing push-ups. And completely in vain.

After all, this is not so much, which, by the way, you can get acquainted with in more detail on our website, but for the whole organism.

True, different muscles are involved during such training to varying degrees, but push-ups are especially for girls when regular classes can sometimes replace a whole set of exercises.

Will strengthen abdominal Press, because he has to work “to lift” his whole body. In addition, when doing push-ups, you can feel how the leg muscles tense, which means that they are also actively engaged in the process. The shoulders and shoulders will become more elastic and stronger. pectoral muscles, since they bear the main load.

And, despite the fact that it seems paradoxical to others, push-ups, including push-ups, are recommended for girls for back problems. Of course, after consulting knowledgeable people.

Push-ups for girls: features

The principle of performing the exercises is, in general, the same for ladies and gentlemen. But still, by definition, the weaker sex is entitled to some concessions.

Traditionally, women rarely perform push-ups with weights, or, say, with emphasis on the knuckles. In addition, it will probably be difficult to find a girl who can repeat Adriano Celentano’s famous trick from the film “The Taming of the Shrew,” when he manages to clap under his chest while doing push-ups.

Ladies are usually satisfied during classes changing the positions of the body and hands- depending on the goal.

As a standard, your hands are positioned shoulder-width apart or slightly wider than shoulder-width apart.

Push-ups for girls require, as a rule, an average pace, a relatively small amplitude and gentle, careful movements. The back and legs should be kept straight, as if along one line, the palms should be parallel to each other, the stomach should be retracted.

As with any training, be sure to monitor your breathing: lower - inhale, rise to IP - exhale. You can start with literally a few repetitions (5-7), often beginners can’t do more.

Before exercise, you need to warm up slightly. Several squats, arm swings, and walking in place will help prepare the body for the load.

It would also not hurt to remember that, just in case, in order to avoid injury and discomfort, you should remove rings and bracelets, choose comfortable clothes - not tight, but not too loose (for example, excessively long sleeves or wide trousers may interfere).

Types of push-ups for girls

Basic (traditional) push-ups for girls

Focus on straight arms. Lower your body until your chest almost touches the floor. Then, straightening your arms, lift your body up.

Push-ups for unprepared girls can be quite simple. It is recommended to increase the number of repetitions compared to standard push-ups - at least to 10.

1. Wall push-ups. The distance to the support is approximately about a meter, taking into account your height. Palms rest against the wall. Slowly bend and straighten your arms to the maximum, while keeping your knees and back straight.
2. Push-ups with support. You can use it as a chair, bench, or fitness ball. Legs are very close to each other, lower the body almost to the very support.
3. Knee push-ups. During this exercise, your knees are on the floor and your toes are pointed up. All other requirements are the same.

Advanced push-ups

Here the site offers options that require girls to be in good physical condition - for those who do not want to stop there.

• Firstly, you can change hand position- place them at a distance significantly greater than shoulder width, or vice versa - very close to each other. In both cases, the load increases and different muscle groups are worked out: with broad setting-mainly pectoral muscles, if narrow - mainly triceps.
• You can also complicate the exercises by changing the position of your legs - raising them on a chair, bench, or ball. These are the so-called "low" push-ups. The angle between the floor and raised legs should be at least 10 degrees. The position below should be fixed for 1 or 2 seconds. It is recommended to repeat the exercises from 3 to 40 times.
• Push-ups for physically developed girls can also be performed with support alternately on the right and then on the left legs. The difficulty of this exercise is that you need to maintain balance, which, accordingly, requires additional effort. The starting position is the same as for regular push-ups, but one leg lies on top of the other so that only the toe of the lower leg is on the floor. Elbows are located close to the body.
• Behind next exercise Should only be attempted by experienced athletes who have succeeded in performing other types of push-ups. One-arm push-ups difficult for girls, but will be interesting to those who want to have strong triceps, forearms and chest muscles. During this exercise, the legs should be spread wider than the shoulders - for body stability, one arm (to begin with, the weaker one) is placed behind the back. It will be easier to maintain balance if you turn your body in the opposite direction from the supporting hand. You need to lower yourself until your chin almost touches the floor. When returning to the starting position, do not fully straighten your supporting arm.

So, push-ups for girls are compact, time-consuming and, thanks to the numerous variations of the exercise, offer great opportunities for development and improvement.

Do push-ups - and you will be graceful, slim and noticeable in any crowd!

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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.

Going into gym, you can see a lot of women. Each of them comes there to solve some of their problems with the body, weight, lose weight or, conversely, gain muscle mass bodies. Either these are professional athletes, or participants in fitness bikini competitions and beauty contests. Almost always, girls in training focus on the hips and buttocks, so that these particular parts of the body are more toned and feminine. Many people work out their abs, getting themselves in order after childbirth, for example. But not many people pay enough attention to the muscles of the chest, arms or shoulder girdle. In this article we will look at why these parts of the body need to be given due attention.

What is it for

1. Evenly developed body looks very attractive. Therefore, if you pay due attention to only one part of it, it will look less natural.

2. Arms and shoulders are an area of ​​a woman’s body that can remain problem-free for a long time, but with age it tends to acquire an unaesthetic appearance. To avoid this, you need to train comprehensively; push-ups are especially suitable for girls.

Features of push-ups for girls

To a girl? This question worries many who want to do push-ups. One of the most universal, widespread, easily accessible types physical activity- these are push-ups. If you do this type of training regularly, you can see noticeable improvements in a fairly short period of time. This exercise is included in many practices of the East. Properly performed push-ups increase endurance, develop strength, improve shoulder, chest, and abdominal, back and buttock muscles.

Certainly, female body significantly different from men's and requires its own load parameters. In this regard, there are a number of features that, if not followed, can cause serious harm to health. Therefore, it is important for girls to master the female technique of performing exercises.

Push-up technique for women

The classics of physical education are Simple and at the same time difficult exercise, which immediately involves muscle groups such as the abdominal, back, shoulders, arms and chest muscles. This promotes fat burning and weight loss due to muscle tension. All these advantages should convince you of the need to find out how to teach a girl to do push-ups.

So how do you do this?

1. Evaluate yours honestly. sports training And physical abilities. If your arms are weak, you will need to pump them up a little using various exercises. You should know that these exercises will strengthen your biceps and triceps. There are no clear recommendations here. You can perform exercises such as dumbbell curls, extensions, and hammers. You can beat for several minutes too useful activity. The main task at first is to prepare for abdominal pumping exercises.

2. You need to get used to a difficult exercise gradually, even the most strict trainers understand this. Don't forget about this and don't push yourself. To begin with, start doing push-ups not from the floor, but from the wall or from your knees. In the first case, stand straight to the wall and rest your palms against it, place your feet shoulder-width apart, elbows slightly bent. Inhaling, with your arms bent, approach the wall with your whole body, almost touching your chest. As you exhale, return to the starting position by pushing off the wall. For the first time, ten push-ups are enough, and then gradually increase the number. But just gradually. Don’t try to find out how to quickly teach a girl to do push-ups, don’t rush.

3. A more complicated option is push-ups from the knees. For many, it becomes an intermediate preparation option. Standing on all fours, straighten your arms at the elbows and place them shoulder-width apart. Slightly move your knees back and lift your feet vertically up. Pull your stomach in. Exhaling, bend your elbows and lower yourself down. The spine must be kept straight, without bending. Try to touch your chest to the floor. Do not help with the muscles of the hips and buttocks, lift the body with your hands, while straining the shoulder girdle. Start with a small amount of exercise and gradually increase. Try to find out how a girl can learn to do push-ups from coaches and fitness instructors, each of them has some of their own experience, tricks, maybe something will be interesting for you and will suit you better, because we are all individual.

4. Once you feel strong enough to make the exercises heavier, try doing push-ups. To do this, stand on straight arms and keep your legs straight. Do not bend your knees even a little; your legs must be straight. Look down, do not raise your head or turn it, so as not to crook your neck. Your back, neck, buttocks and legs should be in one line. As you inhale, lower yourself, bending your elbows. Touch your chest to the floor, or at least try to do so. Just like in the previous exercises, push-ups from the floor should be done carefully initial stage. It is necessary to remember the recommendations of trainers on how to learn to do push-ups for a girl.

Pull-ups

Another exercise that is very popular is pull-ups. Pull-up exercises are performed on a bar. When a girl does pull-ups on the horizontal bar, her shoulder girdle and back muscles are trained very well. Basically, this exercise is used specifically to develop the muscles of the back, thereby strengthening it and even modeling its shape a little. Improper technique for performing pull-ups can be harmful to health, so it is very important for a girl to know how to do it correctly.

Technique

Pull-up is carried out due to the movement of the elbows. You need to try to bring your shoulder blades together so that your elbows touch each other below. It is also necessary not to relax the abdominal muscles, but to tense them. The abs hold the legs. Try to do proper pull-ups from the very first workouts so that your body has the opportunity to gradually get used to it. Relearning is very difficult, especially for beginners.

I hope that we answered the question: “How can a girl learn to do pull-ups correctly?”

beautiful, Strong arms, absence loose skin in the forearm area, a light sculptural relief is something that will adorn every woman, and something that is difficult to achieve. During general training for all muscle groups, these zones are not worked, so all the trainers remind us about push-ups for girls. How to learn them at home and create a program for yourself?

How to do push-ups correctly

Visually, this exercise is easy to perform: bend your arms, keep your body parallel to the floor and force yourself back. In practice, learning this is a little more difficult: for a beginner, a push-up program is unlikely to include more than 2 elements. Until the basics are mastered - that is, “how to do push-ups”, and not “how to find out more exercise”, and the goals will not become clear, there is no point in expanding it.

Doing push-ups correctly means:

• Do not “turn off” the elbow joint at the top point.
• Learn to keep a straight line from your heels to your neck.
• Maintain tension in your abs and back at all times.
• Touch the floor at the lowest point with your chest.

How to do wall push-ups correctly

This type of physical activity is mainly used to learn how to hold part of the body weight on your arms and at the same time minimally prepare the arm muscles for subsequent exercises. It is easier to do push-ups correctly from a wall than from the floor, but some people forget that there are conditions here too:

• You cannot bend your legs: half the effect will disappear instantly. The knees should be almost "off".
• Find your distance: Take a big step back while facing the wall. Start with this distance, then try to increase it to 0.8-1 m.
• Do not arch your lower back: if you do push-ups from the wall, it is more difficult to watch your back than the rest of your body, and at the same time it is the main element here.
• These push-ups from scratch are the easiest, so the number of repetitions per set for them should be increased.

How to do push-ups correctly

The uniqueness of this exercise is the inclusion of the majority in the work upper muscles, maximum work with own weight, the ability to easily control the degree of load on different zones by changing the angle of inclination of the body. Learning how to do push-ups correctly without outside help is difficult. Technical features:

• The shoulders need to be fixed.
• Keep your elbows close to your body.
• Stretch the spine, do not bend.
• It is advisable to take a hand grip shoulder width apart.
• Collect your legs, bend your knees, tighten your buttocks.
• Try to leave the entire body static, not dangling in the air.

How to do grasshopper push-ups

This name is slang and hides a special technique for positioning the arms, in which the area from the shoulder down to the elbow should create a line parallel to the floor when the body goes down. You can learn how to do grasshopper push-ups at any stage of mastering this type of physical activity, but before attempting the exercise, it is recommended to watch detailed video, which will explain the intricacies of this technique.

General scheme:

1. Take an emphasis lying on your hands.
2. Palms along the body, elbows near the body.
3. Start bending your arms elbow joint.
4. Stop when your forearm is parallel to the floor.

How to learn to do push-ups

Based on the information given above, you can already draw up a rough plan of action for yourself for several weeks. The training system to correctly learn how to do push-ups from the floor will be like this:

1. If there was no preparation at all, start the first 3 workouts at the wall, doing 20-30 repetitions per set.
2. For the next week and a half, try doing push-ups from your knees, but do 10, 15 or more repetitions per circle.
3. Do you feel ready to embrace the emphasis on your feet? Be patient and pay attention to breathing that you hadn’t thought about before. Lower as you inhale, rise as you exhale, and do not pause.
4. Have you figured out how to do push-ups correctly and breathe regularly? If 20-25 repetitions were performed correctly, get up from your knees and master classical technique resting on your feet.

How to teach a child to do push-ups

The given methodology for mastering this exercise does not have an adjustment for the age of the “student”, but teaching a child to do push-ups is more difficult than teaching an adult. Here you will need to especially focus on breathing technique, starting with 4-5 repetitions per set, and increasing the load very gradually, over weeks, not days. Additionally, it is worth considering that the child needs to constantly switch, so do not repeat the same exercise: change the position of your hands, speed, etc.

How to learn to do push-ups from scratch

If you decide that you want to immediately give a large load to the body and ignore the wall stage, you can try to learn how to do push-ups from the floor from scratch through working with an elevation. It uses a low bench, a step, several bricks stacked on top of each other, etc. It is important to reduce the distance between the body and the floor. They start training with the traditional emphasis on the palms near the body, and as they master it try:

• change the width of your arms;
• do jumping push-ups (pull your knees to your chest, push back to the plank and do a push-up);
• circular push-ups (going down, shift the weight from right to left and rise in the opposite direction).

How to learn to do push-ups

This exercise should not be mastered from scratch, since it requires good physical training, especially girls. Learning to do push-ups on uneven bars is more difficult than in the classical way, so professionals advise finding lessons in open sources ( better video, not photo), or take a lesson from a competent trainer before mastering this technique on your own.

For girls the scheme is as follows:

1. Turn your back to the machine and place your hands on the bars.
2. Pressing your elbows to your body, bend forward while inhaling (angle - 30 degrees) and go down.
3. Rise up with effort, straightening your body and exhaling.

How to quickly learn to do push-ups

It’s important to understand right away that trying to do the same exercises every day will not yield results. The body needs rest, which restores the condition of the disturbed muscles. You can quickly learn how to do push-ups if you work systematically and properly build a training schedule. Do 3 classes a week every other day, and between them do cardio with a mandatory load on the muscles of the arms, chest and abs to increase their endurance. However, real progress will appear only after a couple of weeks or even a month.

How to teach a girl to do push-ups

The benefits of such exercises for the fair sex are not only in strengthening the arms and tightening their contours. Beautiful, high breasts are also a merit of this type of physical activity. You can master push-ups for women using the same schemes as for men, but professionals advise increasing the load as carefully as possible and, in the absence of training, first try doing push-ups from the wall, then from your knees, and then using the classical method.

Push-up program for girls

In terms of technique, women's push-ups do not differ from men's, especially for beginners, but there are some “relaxations”. Firstly, you don’t need to use weights if you don’t plan to build muscle. Secondly, the number of approaches is reduced compared to the men's program, and it is also advisable to keep the speed moderate. The training program is built according to the girl’s level of preparedness and her goals.

A simple task for a week to teach a beginner how to do push-ups:

• Take no more than a minute's rest between sets.
• Continue to increase the load in the same way, by 3-5 repetitions per circle each time.
• Be sure to record your results to monitor your progress.

Push-ups for girls

Main difference female-looking This exercise is from the male one - the position of the hands. Most girls only need to tighten their contours, strengthen the chest area and work on their back, so the emphasis is placed on the triceps more often than on the deltoids. The number of repetitions will also be less than for men (the norm is 20-25), and the push-ups themselves for girls are performed in fast pace.

• Start doing push-ups only when you learn how to do it from your knees confidently and without breaking technique.
• Place your hands near the body or hip-width apart - this way you will work the muscles chest and the posterior area of ​​the forearm. For the latter, you should move your elbows towards the body when lowering.
• When you have mastered the classic exercise, try taking “steps” with your arms to the side before lowering - this will give more stress to your chest muscles.

Knee push-ups for women

The entire scheme of actions for this exercise looks absolutely similar to that given for push-ups. Only the degree of load and distribution changes: the press is involved a little less. Otherwise, you can also try changing the position of your palms, placing emphasis on your knuckles, etc. Homemade push-ups from your knees for women of average fitness level look like this:

1. Emphasis on palms, knees on the floor.
2. Spread your arms wider than your shoulders, keep your core tense.
3. Without lifting your shins from the floor, do push-ups slowly, controlling your breathing. Low point– right angle at the elbows.

Wall push-ups for girls

If you are trying to learn this difficult task completely from scratch and have not been involved in sports before, then it will be difficult to master classical methods without preparation. For such a situation, professionals advise starting with wall push-ups for girls. The action plan is simple:

1. Move 0.6-1 m away from the wall (the taller you are, the further you should move).
2. Move your body forward and rest your hands (elbows at the body). Rise up onto your toes.
3. Without bending your knees or breaking the line of your body (inclination relative to the floor), do push-ups, bringing your chest as close as possible to the wall (or other vertical support).

Video: how to learn to do push-ups from scratch

It is known that the beautiful half of humanity is called the weaker sex. This is true - women are weaker than men in physically, but more resilient psychologically. Therefore, this is not such a weaker sex.

The vast majority of representatives of the fair half want to have a beautiful and fit figure, with full breasts and just looking great. All this can be achieved using physical exercise or sports. Just worth going to Gym or start - this is the first step towards your cherished dream.

But be that as it may, for many girls lifting weights and working on themselves will be problematic. Push-ups are especially difficult for girls. So how can a girl learn to do push-ups?

General information about push-ups

In gymnastic terminology, push-ups are called “flexion-extension of the arms while lying down.”

Push-ups themselves belong to basic exercises- they involve several joints and muscle groups at once. This exercise is also good for general development, where it is not so much the strength of specific parts of the body, for example, arms, that is important, but general strength.

Depending on the placement of your palms on the floor, you can influence different zones muscle groups. Yes, when wide stance(palms are one and a half to two times wider than shoulders) the middle and upper chest are especially well worked out, as well as their external sides. If you place your palms shoulder-width apart or slightly narrower, you can work on the lower chest, its internal sides And triceps muscles arms (triceps).

It is characteristic that not a single muscle group is completely turned off from work in any position of the palms - one way or another, everyone works (pectoral, anterior deltoid muscles, ), but to one degree or another. The deltoid muscles are especially strongly involved in the work if the legs are higher than the head, for example, on a chair or bench.

In addition to the obvious muscles, the exercise also uses the muscles of the torso - the rectus abdominis muscle (), lower back. There is an option to perform push-ups in a vertical position, where you need to rest your feet against the wall while standing on your hands or ask your partner for help to hold your feet. Similar exercise technically difficult, but the result is worth a little sweat - it also works the other two sections of the deltoid muscles. It is recommended to use this exercise only after completing the entire push-up training course described below.

The variability of push-ups is very large, and the range of their effects is even greater - it’s not for nothing that this exercise is popular among all segments of the population, age groups, on lessons physical culture in educational institutions, in the army and the Ministry of Internal Affairs. You can do push-ups on your palms, fists, fingers, with a clap, with a push-up, on one arm, with your legs wide apart or without them at all (yes, this is possible with very developed muscles and joint strength).

If you want to learn push-ups, then first you should decide what may interfere with the full implementation of the exercise. With your hands on the floor, you can try to do a full cycle of the exercise.

If you get 5 or more repetitions, then everything is fine, but if less, then you should focus on the problems. They are presented overweight, which reloads the muscles and does not allow you to perform a sufficient number of flexions/extensions of the arms, or any injury. Before a girl learns to do push-ups on the floor, she needs to free herself from difficulties - remove overweight, heal the damage.

How to teach a girl to do push-ups

Training can be divided into several stages, each of which will be more difficult than the previous one. Again, you need to find out for yourself how many full push-ups you can do. If less than 5, then you need to go through each stage, starting from the first. If there are more, then you can skip the first two. You shouldn’t cheat - if you can’t reach a certain stage, you just need to work with it longer. After all, no one will monitor the implementation, much less check. It all depends on the person himself and his aspirations.

Here's how to teach a girl to do push-ups:

The first step is bending/extending the arms against the wall - this stage is very simple, any girl can do it, regardless of her physical strength.

Technique:
Stand against a wall at a distance outstretched arms, rest your palms, feet shoulder-width apart. Perform arm bending against the wall, while touching it with your forehead, and perform arm extension until fully straightened. If 15 repetitions are easy, then you need to position your legs half a meter further and try to do the same in this position.

The greater the incline, the more difficult it is to do push-ups. Once you reach 15 repetitions, you can move on to the next stage of training.

Peculiarities:
The legs and back should be straight - the legs move with the back, and not just bending.

The second stage - push-ups from the knees - is similar to full push-ups, but easier due to the fact that the support is shifted from the feet to the knees (each shin weighs 5-7 kg, which means push-ups are 10 - 14 kg easier).

Technique:
Take a lying position, lower your knees, and from this position you must perform push-ups. When you manage to reach 20 times without interruptions, the next stage opens.

Peculiarities:
When doing push-ups, the ankle should not come off the floor - you need to generally relax your shins.

The third stage is push-ups on an object - the object can be a bench, bed or something comfortable. The exercise is similar to the first stage, but it is more difficult to perform than the second.

Technique:
Place your hands on the object, lower yourself, bringing your chest to the object, and straighten them until fully straightened.

Peculiarities:
The legs and back should be at the same level; if it is not possible to perform at this height, you need to choose a higher support. After 20 repetitions, you can move to a new level.

Fourth stage– standing position while lying down – static exercise, strengthens joints and muscles.

Peculiarities:
The whole body should be tense, the lower back should not bend, look along the floor. When you reach 3 minutes in this position, you can proceed to the penultimate step.

The fifth stage - half push-ups - is a transitional exercise between auxiliary and full push-ups.

Technique:
Place your hands on the floor, lower your body very slowly (should take 10 - 15 seconds), lower your chest as low as possible, lie completely on the floor, and then rise to the starting position in any way, that is, you don’t need to push off the floor - just rise and Place your hands on the floor again.

Peculiarities:
Do not do sudden lowering, press and psoas muscles should also participate in the exercise. If you have the strength to perform 20 or more half push-ups, this signals your readiness to move on to the last stage of training.

Sixth stage

Technique:
Take a lying position, look along the floor, lower and lift your body.

Peculiarities:
The legs and back are in the same plane, the abs are tense and help cope with the load. If the number of push-ups reaches 10–15 repetitions, then the exercise can be divided into sets.

Video on how to teach a girl to do push-ups

Conclusion

Push-ups are available to girls, you just have to want and follow the recommendations described above “how to learn to do push-ups for a girl on the floor.” This is a great way to improve your health, appearance and physical performance. With this exercise, girls can detail each muscle of the upper shoulder girdle, which will look even more attractive.

Do you know how to do push-ups?

Best regards, Vladimir Manerov

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