How can a girl quickly learn to push up on the floor

Push-ups are a basic exercise that is used in various weight loss and muscle building programs. During push-ups, a large group of muscles is involved - arms, back, shoulders, abs, chest. Push-ups can emboss the upper part of the figure, significantly tighten the body.

The benefits of push-ups

1. One of the main advantages for girls is the strengthening of the pectoral muscles. With the help of push-ups, you can increase the size of the bust by half the size. If the chest is large, push-ups will make it elastic and toned.
2. Push-ups perfectly form the press, since during this exercise the abdominal muscles hold the body in a straight position. And this is a flat and even tummy, isn't it great?
3. With the help of push-ups, you can strengthen the muscles of the back, shoulders and arms. Many girls are afraid that in this way they can pump up and become like men. This is fundamentally wrong. To pump up to a male figure, you will need at least three workouts per day, coupled with powerful steroids. The female figure is not predisposed to building up a large amount of muscle mass. But thin tightened handles without sagging skin push-ups may well provide.
4. Push-ups are a powerful force load, the implementation of which takes a lot of calories. Therefore, push-ups are successfully used in the fight against excess weight.
5. Another important advantage of push-ups is practicality. You can do push-ups anywhere, anytime. To do this, you do not need to go to the gym or use any special sports equipment. Just find a flat surface and push up!

So, we realized that push-ups are useful in every way. But how to learn to do push-ups if you do not know how to do it at all? Where to begin? Here are a few steps to help you train your muscles gradually.

Push ups from the wall

Push-ups from the wall are designed for those who can not push-ups at all. This version of the exercise does not require much effort, so this way you can even push up pregnant women and older women.

So, stand near the wall at a distance of one step. Stretch your arms forward. Lean on your hands and bend them at your elbows. Push-ups should be deep, until the tip of the nose touches the wall. You need to move slowly, slowly, to feel the tension of the hands. No sudden movements and jerks. When performing the exercise, you need to breathe deeply and not hold your breath.

It is best to do 2-3 sets of 15-20 reps. Doing the exercise should not bring pain or discomfort, you should feel a slight fatigue. You need to train every day, and preferably in the morning and evening. When you do the entire set of three repetitions with ease, then you can move on to the next, more complicated stage.

Push ups

As a support, you can use the back of a chair, a stool, a table or a sports bench. The main thing is that the support is clearly fixed. And remember, the lower the support, the more difficult it will be to push up. To complicate the exercise, you need to gradually, so you should not immediately use low types of support.

Suppose you select a table as a sports equipment. It is best if the table rests on the opposite side against the wall, so as not to accidentally slip. Put your hands on the edge of the table and begin to push up. Legs and back should be one straight. The number of repetitions and approaches is similar to the previous stage. You need to train every day. Once you have mastered this stage, you can move on to the next.

Knee push ups

This is the last preparatory stage on the path to full push-ups. Push-ups from the knees are a little easier than push-ups from the floor. But this exercise option is just as effective and beneficial for the arms, back, shoulders and chest.

So, to perform you will need a small rug. Sit on it so that you can rest your palms and knees. The back and buttocks should form a straight line. The knees should be bent at an angle of 90 degrees. If you are comfortable, legs can be crossed at the ankles. Slowly lower the body, bending your elbows. Movements must be gradual to feel the muscles. With such push-ups, you need to lightly touch the chest with the floor. Do 2-3 sets of 10-15 repetitions every day to train the muscles and prepare them for real "male" push-ups.

Pushups

If you gradually went to this exercise and completed all the above steps, it means that your muscles are sufficiently prepared for pushing up from the floor.

So, the emphasis lying, hands are located across the width of the shoulders. The palms themselves should be under the chest. Carefully begin to bend your elbows, preventing your back, chest, or hips from sagging. The body should form an even bar, only in this way you can achieve a sufficient effect from the exercise. Do not forget about breathing - when lowering the body, inhale, and when raising, exhale. If your knees are tight during the exercise, you can lay something soft under them.

Remember that when performing exercises, the body must be tensed like a string. It is better to do one repetition correctly than ten anyhow. If you can do 5-10 good push ups from the floor - this is already a great result. Now you only need to improve your strength and skills. Subsequently, it will be enough several times a week to do 10-20 push-ups to maintain the tone of the arms, back, chest and shoulders.

Quality push-ups train strength, endurance and will. In addition, pushing up constantly, you will get a toned figure, a slender silhouette and a beautiful posture. Sometimes the most difficult exercises may seem impossible. However, the right approach and gradual exercise will allow you to strengthen your muscles and do the impossible!

Video: how to learn to push up