Push-ups from the floor for beginner girls. Push-ups from the knees - an easy way to meet chaturanga. Push-ups from the floor from the knees

Going into the 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. Either these are professional athletes, or participants in fitness bikini contests, beauty contests. Almost always, girls in training focus on the hips, buttocks, so that these particular parts of the body are more toned and feminine. Many pump the press, putting 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 the article we will consider why it is these parts of the body that should be given due attention.

What is it for

1. An 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 a part of a woman's body that can remain unproblematic for a long time, but tends to become unaesthetic with age. To avoid this, it is necessary to train in a complex way, push-ups are especially suitable for girls.

Features of push-ups for girls

Girl? This question worries many who want to do push-ups. One of the most versatile, common, easily accessible types of physical activity is push-ups. With regular performance of this type of training, you can get a noticeable improvement 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, pectoral, as well as abdominal, back and buttocks muscles.

Of course, the female body is significantly different from the male and requires its own load parameters. In this regard, there are a number of features, not fulfilling which can cause serious harm to health. Therefore, it is important to master the female technique of performing exercises, to know, for girls.

Push-up technique for women

A classic of physical education is a simple and at the same time complex exercise, which immediately involves such muscle groups as the muscles of the abdomen, back, shoulders, arms and chest. This promotes fat burning and weight loss due to muscle tension. All these pluses should convince you of the need to learn how to learn how to do push-ups for a girl.

So how do you do it?

1. Be honest about your fitness and physical abilities. If the arms are weak, you will need to pump them up a little using various exercises. You should know that these exercises will strengthen the biceps, triceps. There are no clear recommendations here. You can perform exercises such as curling arms with dumbbells, extensions, hammer. You can beat for several minutes Also a useful activity. The main task at first is to prepare for exercises for swinging the press.

2. It is necessary to get used to a difficult exercise gradually, even the most strict trainers understand this. Don't forget this and don't beat yourself up. To begin with, start push-ups not from the floor, but from the wall or from your knees. In the first case, stand exactly against the wall and rest your palms on it, put your feet shoulder-width apart, elbows slightly bent. Inhaling, with bent arms, 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. Do not strive to learn how to quickly learn how to do push-ups for a girl, take your time.

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 in your belly. Exhaling, bend your elbows and lower yourself down. The spine must be kept straight, without bending. Try to touch the floor with your chest. 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, gradually increase. Try to be interested in how to learn how to do push-ups for a girl, from trainers and fitness instructors, each of them has some of their own developments, chips, maybe something will be interesting for you and more suitable, because we are all individual.

4. Feeling enough strength to weight the exercises, try doing push-ups from the floor. To do this, take an emphasis on straight arms, keep your legs straight. Do not bend your knees even a little, your legs must be straight. Look down, do not raise your head and do not twist it so as not to twist your neck. Your back, neck, buttocks and legs should be in line. On an inhale, lower yourself by bending your elbows. Touch the floor with your chest, or at least try to do it. As in the previous exercises, push-ups from the floor must be done carefully at the initial stage. It is necessary to remember the recommendations of trainers on how to learn how to do push-ups for a girl.

Pull-ups

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

Technique

Pulling up is carried out due to the movement of the elbows. You need to try to reduce the shoulder blades so that the elbows touch each other below. It is also necessary not to relax the abdominal muscles, but to tighten them. The press holds the legs. Try to pull yourself up correctly from the very first workouts so that the body has the opportunity to gradually get used to it. Relearning is very difficult, especially for beginners.

I hope that we have answered the question: “How to learn to pull up a girl correctly?”

Many, when they hear about push-ups from the floor for girls, mean something like a classic movement, but relying on their knees. In fact, women have nothing that would prevent them from performing a movement based on socks in full amplitude. The full version helps to get rid of many problems with posture and figure. And the “truncated” one is only to isolate the pectoral muscles, and even then with a relatively good technique. And the inability to do push-ups is not a weakness, in most cases, and not the ability to correctly take the starting position.

Why do girls need push-ups?

Many argue that with modern chest simulators, you can completely abandon the bending of the arms in the lying position. But this is not entirely true, especially for female training.

Push-ups for women allow you to use not only the chest, but also the triceps, back muscles, legs and abs as stabilizers. In the process of movement, almost the entire body works, which allows solving such problems as:

• increase in energy expenditure during exercise. Modern weight loss exercises include push-ups, and not, for example, light dumbbell presses on a fitball for the chest;
• improved posture and coordination of movements. This allows you to gradually improve the training of an athlete, and protect her from injuries in more complex movements.

How to do push-ups for women

• The emphasis is lying down, the arms are perpendicular to the floor, the palms are slightly wider than the body, the fingers are comfortably apart, the stomach is pulled in, the shoulders are retracted from the ears, the shoulder blades are pulled together to the spine and lowered, the toes of the feet rest on the floor;
• while inhaling, flexion at the elbow joint is performed and the entire body is smoothly lowered down, the chest easily touches the floor;
• on exhalation - smooth extension and exit to the starting position.

This all sounds good in theory, but what if, instead of “smooth extension”, a “slap” is heard and the athlete finds herself on the floor with her stomach?

Technical errors

Beginners can really lack muscle strength. It's easy to determine. Stand at a support that would be at the level of your waist. A Smith machine bar or high jumping box will do. Rest your palms on it, and, aligning your body, do a few push-ups. Those who can do 12-15 reps usually have enough strength to do without assistive devices.

If the movement feels too heavy from the support, the arms tremble and refuse to bend, it is worthwhile to practice strength in auxiliary movements for a while:

• Push-ups with compensation. Part of the weight in this case will take over the rubber shock absorber. It must be fixed on a high support with handles, step into the center, lower yourself to an emphasis while lying down and place the tape on your chest. Next, a push-up is performed, and when the elbows are extended, the projectile helps to take the starting position;
• Bending the elbows in emphasis on the gymnastic bench. Can replace a complete exercise for a beginner. The technique is similar to the most difficult option, while moving, you need to monitor the position of the pelvis and exclude its rise.

What can prevent a girl from pushing

Practice will help to work out this movement. Often the following features of the body position prevent girls and women from doing push-ups from the floor:

• bringing the palms far forward from the midline of the chest. This makes the posture unstable, and transfers some of the load to the rear delt, which is not strong in most non-professional athletes;
• deflection in the lower back. You can do push-ups even with a pronounced lordosis, just the more relaxed the stomach, the more difficult it is to go down. It is worth remembering the correct retraction of the abdominal wall;
• flexion at the hip joint. The protrusion of the buttocks back illusory facilitates the work, but in fact it shifts the load vector from stronger muscles to weak ones;
• banal fear of falling with your nose on the floor. If one is present, you can fight it with the help of "full" push-ups - gradual lowering of the body to the floor, prone position, pushing with the palms, emphasis.

As long as a person can complete only 12-15 full push-ups, they can serve as a full replacement for bench presses. As soon as the milestone is reached, the program should be complicated, and simpler options should be left for interval cardio or OFP.

Video with the technique of doing push-ups from the floor for girls

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Knee push-ups for women are well suited for those who are just starting to train, as well as those who are not adapted to high loads, but want to get spectacular results over time. This type of load is basic for the pectoral muscles and is used in female exercise complexes. This movement can be performed where it is convenient for you - the main thing is to be able to interest yourself.

The first results obtained are a strong motivator, forcing you to continue training and achieve your goals.

Using the right approach, you can work out all muscle groups with push-ups. In particular, include various ways to perform this exercise, spread the load to different muscle groups. Push-ups are a multifunctional exercise ideal for improving your fitness. Knee push-ups for girls can be an independent workout, or can be used as an addition to a set of exercises.

In addition to this type, there is, for those who are too early to perform the classic ones.

What muscles are working?

These movements are a good way to pump up and tighten the pecs, triceps, deltoids, as well as a huge number of other additional muscles, including the hips and buttocks. Different execution methods (grip widths) help increase efficiency for various muscle groups and, as a result, form a beautiful and slender figure.