When working out at home or in fitness centers, girls very often ignore such an exercise as push-ups.
This can happen for a number of reasons:
This is a unique list
1. Most often, girls pay attention to problem areas - the abs and buttocks; they work less on the upper body.
2. Push-ups are a difficult exercise. If you haven’t done push-ups for a long time or have never done it at all, then most likely you won’t be able to do it correctly more than 1-2 times.
3. Some people believe that push-ups can cause your chest volume to decrease.
4. While others think that this exercise will make them masculine and they will become the owner of 40 cm biceps.
- The benefits of push-ups for girls - can girls do push-ups on the floor?
- What muscles are used by push-ups?
- Types of push-ups for girls: learning to do it correctly
- Basic rules for performing push-ups
- Push-ups for beginner girls
- Execution technique
- Knee push-ups for girls (video)
- Push-ups with narrow, medium and wide arms
- Technique for performing push-ups with a narrow grip
- Technique for performing push-ups with wide arms
- Medium grip push-up technique
- Weighted push-ups
- Weighted push-ups
- Incline push-ups
- Push-up technique “legs above head”
- Head-over-toes push-up technique
- Bench push-ups
- 30 day push up program for girls
- 30 day push up routine for girls
But in fact, push-ups are a basic exercise that plays a very important role in the formation of beautiful posture and the development of the upper torso muscles, so we advise you to finish reading this article. We will tell you why you need to do push-ups and how to do it correctly, and we will analyze the variations of this exercise.
You can learn how to do push-ups even if you've never done it before.
You can learn to do good push-ups from scratch in a month.
The benefits of push-ups for girls - can girls do push-ups on the floor?
If you perform the exercise correctly, push-ups bring enormous benefits to the female body and figure:
- posture improves
- breasts are tightened and their shape improves
- For those with large busts, back pain stops
- Hands become more attractive, skin tightens and sagging decreases
- increases strength and endurance
- the stomach becomes flatter
- push-ups help you lose weight
Push-ups are the best exercise for the pectoral muscles, and for the entire body. It is basic, as we said earlier, which means that it is one of the main exercises for developing strength, endurance, strengthening and muscle growth. It, unlike isolated exercises in simulators for the chest or arms, involves the entire body in the work, which is why it is so important.
How can girls learn to do push-ups correctly?
Push-ups are bodyweight exercises, so the more often you do push-ups, the better you get. But girls should exercise only once a week so as not to “burn” their breasts. Let's look at the classic technique:
We stand on all fours, palms under the shoulders or slightly wider, back straight, legs straight at the knees. We stretch our heels back and the top of our head forward, straining our abdominal muscles. Bend your elbows until a right angle is formed and do not straighten them to the end, evenly lower your body down.
For beginners, it is not necessary to touch the floor with your chest, but as the exercise becomes less difficult for you, try to go lower. We fix this position of the body for a few seconds and use the strength of the arm muscles to rise, returning to the starting position.
The shoulder blades should be slightly brought together and slightly lowered down, because the back muscles that are attached to them are static and fix the spine, and it should not “walk in waves.”
Please note: you should not put your hands too close to each other, lower or raise your head (keep it straight), raise your buttocks up (straight line from the top to the heels), do not straighten your elbows completely, make sure that the pelvis and torso do not sag and don't forget to tense your buttocks.
After a couple of months, having mastered the classical technique, you can begin to experiment with hand placement.
Push ups . To diversify the classic push-up, “play” with the placement of your hands. With different positions, the muscles work the same as in classic push-ups, but the emphasis shifts to certain areas of them. With a wide position, the load is directed at the edges of the pectoral muscles, with a narrow position - on the inside.
Mid-arm push-ups
Narrow palm push-ups.
Lie face down on the floor and place your arms in a narrow position. As you inhale, lower yourself down almost to the floor; as you exhale, lift your upper body to the starting position. Elbows point back. Hold for a second, then repeat the exercise.
Narrow push-ups
Push-ups with wide arms . Get into a push-up position with your arms wide. Palms are turned to the sides. Bend your elbows and lower your chest toward the floor. As you exhale, tightening your pectoral muscles and straightening your elbows, rise to the starting position.
Push-ups with wide arms
How to do push-ups on your knees for girls
For those who find it difficult to do push-ups with straight legs, a lighter version of the exercise is suitable for the first time - push-ups on the knees.
Just as in the classical technique, we place our hands slightly wider than our shoulders, fingers pointing forward, and strain our abs and gluteal muscles. Keep a straight line from the top of your head to your knees. Your elbows should be slightly bent.
How cool it is to combine hand work with dumbbells and push-ups (with wide and narrow arms), see the video on our channel. And notice how you can do push-ups from your knees on the last set. You too can train so easily by studying our material.
