How to do push-ups from the floor for girls to pump up the abdominal muscles, pectoral muscles. Basics for beginners

Push-ups contribute to the formation of a beautiful figure: elastic buttocks and hips, a toned abdomen. To understand how to properly push-ups from the floor with obtaining the maximum effect from classes, first of all, a girl must learn to take the correct body position when performing exercises. As a result of systematic training, technique will be honed.

How can a girl learn to push up

The initial position of the body is shoulder-width apart or slightly wider are the arms stretched forward, the back should not bend, and the pelvis should be pulled in. During the task, the muscles of the hips and abdomen should be tense for the best effect.

To give the necessary load and to form a beautiful shape of the muscles of the chest, shoulders and triceps, it is important to lower the whole body as low as possible to the floor while bending the arms, however, with some types of push-ups, it is important to touch the floor with your chest.

For quick push-ups, it is necessary to simultaneously strengthen the hips, back and press, performing a set of exercises for the listed zones.

If a girl wants to lose weight, then the chosen training program should be comprehensive. Do push-ups regularly, on certain days and, preferably, time.

Trained athletes train every day in the morning and in the evening, but for beginners such a pace is not necessary and is harmful to health, since strength and endurance must be developed gradually.

To learn how to do push-ups correctly and with the benefit of physical fitness, you must follow the main rules in movements:

• it is forbidden to protrude the buttocks up;
• the stomach must be strained so that it does not sag;
• the head should remain in place without bending over to the floor without a body;
• the back during exercise should be straight;
• it is necessary to try to tilt the body as low as possible to the floor so that the chest touches it.

The benefits of push-ups

The undeniable benefits of push-ups for the female sex are weight loss and the formation of a beautiful breast shape. As a result of push-ups, arms are also trained.

A standard exercise is to work with your own body weight so that muscles such as the pectorals, deltoids, biceps and triceps, as well as the joints, work simultaneously. Therefore, with 100 repetitions, 100 kcal will be spent.

The benefits of push-ups:

• acceleration of metabolism in the body;
• strengthening the abdominal muscles;
• development of endurance and strength;
• corrects posture;
• tightening the skin;
• the breast becomes firm.

To perform a set of push-ups, it is not necessary to go to the gym, you can do it at home. With the help of such sports activities, money is saved for a fitness club, as well as time spent on the road.

The effect of regular exercise appears in a month, provided that they are performed in a complex and paired with a balanced, proper diet.

This is the only exercise performed without special equipment that burns calories and builds body muscles at the same time. 3 sets of 10 times with a minute pause burn up to 100 Kcal.

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Correct execution technique

How to do push-ups for girls, a qualified fitness instructor knows. When composing a training program, he will tell you that it is important to learn the correct execution technique. In general, the movements for women are no different from the movements performed during push-ups by men.

The only difference is that the requirements for the girl in terms of quantity and intensity of classes are lower.

For the female, the classic way of doing the exercises is preferable, where the arms are parallel to the shoulders or slightly wider than them. Movements should be of moderate speed and without high torso.

When pushing up from the floor, girls are not recommended to bend their backs, and their legs must be placed shoulder-width apart or narrower. Whatever the intensity of the training, you should monitor your breathing: as you exhale, you need to rise, and while inhaling, you should lower.

If the main goal of the lesson is to lose weight, and the girl is doing it for the first time, then 8 repetitions will be enough, while at each lesson it is important to increase the norm by 1 approach. Before training, you need to warm up: make waves with your arms, several approaches of squats and tilts of the body forward and to the side.

Off the floor

How to properly push up from the floor for girls:

1. Take the starting position of the body: lying on the floor, face down, resting on the palms and toes of the toes; arms should be shoulder-width apart, back straight without deflection; buttocks flush with the body, without sagging down.
2. Bend your arms at the elbows to the point where there is 45 degrees between the forearm and the body.
3. Lightly touch the floor with your chest and immediately push off and rise, unbending your elbows.

Push-ups in a lying position on the floor are a standard way to perform this exercise, and any, even an untrained beginner, can do it.

Push-ups from the floor, if performed correctly, will only benefit the girl's figure, since in the process of performing them, all muscle groups of the body work. If a woman has already worked out before, then the load must be increased with the help of the number of movements, as well as using weights.

From my knees

Knee push-ups are a women's workout. With the help of a technique in which joints are involved, the muscles of the chest and back, as well as the arms, and the shoulder girdle are strengthened.

This complex is suitable not only for young girls, but also for other age groups starting from children, as well as a group of elderly women with weakened muscle mass.

How to push up girls from knees in a simplified version:

1. Focus on the floor with your palms and knees. The back is straight and the pelvis is at the level of the body.
2. Spread your arms shoulder-width apart.
3. Bend your elbows, lifting your feet and legs off the floor.
4. Next, straighten your arms and return to the starting position.

These movements must be repeated 15 times - this will be 1 approach.

Knee exercises are the choice for beginners who find it difficult to perform other push-ups. The main emphasis should be on the lower back so that it is flat and does not sag.

The muscles work the same as in the classical method of execution, however, with less stress. Performing push-ups from the knees, the muscles of the chest, shoulders and arms are worked out.

Biceps

Push-ups from a lying position on the floor work various muscles of the body, including the biceps. Girls interested in pumping biceps should know which part of the body and muscle to focus on and correctly perform this exercise.

Biceps - The muscle between the elbow and forearm joint, which is responsible for the functioning of the elbow, provides the rotation of the forearm to the sides.

Execution technique:

1. Place the body horizontally on the floor with your face and stomach down, rest your palms on the floor parallel to your shoulders. The legs must be placed close to each other, so the load on the body will be greater.The back and neck should be exactly in one line in a state of maximum relaxation.
2. On inhalation, it is necessary to descend low to the floor: if contact with the floor occurs, the chest muscles are pumped; if the body does not touch the floor, the press is pumped.
3. On exhalation, it is necessary to return to the starting position of the body.

Push-ups for biceps are a difficult exercise, so it is important to strictly follow the execution technique and recommendations.

When performing the exercise, it is necessary to ensure that the elbows are along the body, the hands should be practically pressed to the body.

When lowering and raising the body, the palms should be turned with the fingers towards the legs, while with a standard push-up, the palms should be turned the other way around. A similar position to the sides of the legs allows you to increase the load on the desired muscles, biceps.

For the greatest comfort when performing this exercise, it is recommended to use auxiliary means - dumbbells. They are installed on the floor shoulder-width apart, on the dumbbells there is an emphasis with a reverse grip.

Triceps

Triceps is a muscle that has 3 heads: lateral, medial and long. The triceps extends the elbow and is located on the back of the humerus. Triceps exercises, namely push-ups from the floor, develop the heads of this muscle.

It is important to know that a narrow stance of the hands, the most connected palms is the most effective way to develop a long triceps head. This technique minimizes injury during exercise.

To ensure good stability of the body in this position, the hands are placed so that the thumbs and forefingers form a "heart" shape, while the rest of the fingers can be in the shape of a "fan".

Triceps push-ups will form beautiful arms with firm skin, without sagging areas.

On the pectoral muscles

If you do push-ups, focusing on your own hands, respectively, rise and fall, relying only on them, then the pectoral muscles will be pumped. When performing the exercise, it is necessary to lean on the feet and palms.

There are several push-up options for working out the chest muscles, depending on the width of the arms:

1. Classic technique with medium-sized arms. The palms are opposite each other. The feet should be as close to each other as possible. When lowering, do not spread your elbows to the side. In order to moderately work out the muscles of the chest, the arms are allowed not to be extended at the elbow joint to the end.
2. Technique with a wide spread of arms. To effectively train your middle chest muscles, it is helpful to do push-ups from the floor with your arms 2 times shoulder width apart. The difference between this technique and others is that with a wide spread of arms, the elbows should be spread apart during push-ups.
3. Technique with narrow arms. In this technique, the pectoral muscles are inflated to a lesser extent, however, it is also included in the breast pumping program. As a result of such exercises, the chest will look elastic, due to the fact that the shoulder muscles are involved.

With wide arms

The wide setting of the arms during push-ups allows you to distribute the load on the pectoral muscles and the shoulder girdle. For correct execution, it is important to lean on straight arms and toes. The palms should be 20 cm wider than the shoulders, the elbows should be in line with the palms.

Stages of the exercise:

1. Put the body in its original position. Keep the muscles of the back and abdomen in tension.
2. Lower the body down, bending your arms to an angle of 90 degrees. The chest should not touch the floor.
3. Raise the body up, straightening your arms, pushing off the floor with force.

During the upward movement, the force should be concentrated in the shoulder girdle.

With narrow arms

If the arms for push-ups are located at a distance less than shoulder width, then with this method of exercise from the floor, the effort is applied to the triceps:

1. The palms should be aligned with the shoulders. During the downward movement, the forearms should not come off the body, and the elbows should be parallel with the torso. For good stability, the feet must be spread apart.

   

2. It is necessary to lower the torso to a level where the arms at the elbows form a right angle, and the chest practically does not touch the floor.
3. It is necessary to rise, making efforts, making sure that the back is straight and the pelvis does not rise above the body. In this case, the effort is carried out from the triceps, since the narrow setting of the arms is aimed at training the triceps.

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Table and training program

An often used training method, increasing the number of repetitions, is not universal. This method works differently on each organism, bringing different results. When developing a training program, this must be taken into account.

Incentive programs:

• during training, you need to do push-ups 50 times, using a different number of approaches; It is important to record progress in order to further track the reduction in time to complete the task;
• program for increasing strength - every 60 seconds do push-ups 3 times for 30 minutes; if you do not have enough strength, then you should start from 10 minutes, gradually increasing the time;
• endurance training program - do 1 exercise every 60 seconds, adding 1 repetition each time.

Pushing up according to a selected specific program, from the floor or by another method, girls should not try to immediately reach the maximum effect, since the average result will change 2 times a month.

It is important that any sport activity begins with a general warm-up to warm up the muscles and that the workout does not cause injury. The training program is designed for classes performed 3 times a week, however, it can be changed and supplemented taking into account the individual characteristics of the organism and age.

The training program shown in the table is an effective example for quality results.

It is important to monitor your breathing while exercising. Inhalation should occur while bending the elbows and lowering the body downward, and exhale while extending and lifting the trunk up.

Since during push-ups a large load falls on the hands, it is necessary to warm up and stretch them before exercising. It is forbidden to bring oneself to extreme physical efforts; physical activity should be moderate and doable without prejudice to overall well-being.

If there is no strength for the next approach, it is recommended to increase the break for a few more minutes, after which you can continue.

Training stages:

1. Warm up, including for the hands.
2. Do as many push-ups as possible in the classic way.
3. Start the tasks of the program.

For those athletes who do push-ups less than 5 times, classes should be started from resting on a sofa or other stable support, performing 4-5 sets of 10 times.At the end of the active month of training, you should again try to push-ups from the floor: if you manage to do this more than 5 times, then further exercises are carried out in accordance with the program from the floor.

If the goal of the lesson is to fight excess weight, it is forbidden to rest more than 1.5 minutes between sets.

You should practice every other day, since the method of daily exercises in the morning and in the evening is suitable for those who do more than 25 push-ups per set. Having learned how to do push-ups correctly, a woman gets the most beneficial effect without the use of additional sports equipment.

Trainers' recommendations

Push-ups from the floor give the maximum load on the body, forcing the muscles to work as actively as possible. If a girl-athlete is engaged in good faith, strictly observing the technique of execution, and does it regularly with the fulfillment of all requirements, then this program can replace the results of a complex of gymnastic exercises.

The main advantage of any push-up method is that these exercises develop all the main muscle groups; in terms of functionality, push-ups are comparable to exercising in a gym on exercise machines.

When performing a particular push-up program from the floor, it is important to follow the recommendations:

• the pace of the exercises for the girl should be medium with a small range of motion;
• the number of approaches should be increased gradually so that the increasing load for the body is natural and imperceptible;
• for beginner athletes, 1 set of 10 push-ups will be enough;
• the advanced level is 3 sets of 30 push-ups with a break of no more than a minute;
• while doing push-ups, it is not recommended to stick out the buttocks up;
• the head and legs should be on the same line, the same level;
• It is strictly forbidden to train for injuries to the legs and arms.

The maximum benefit from classes will be achieved if the program is drawn up correctly and in accordance with the individual characteristics of the organism. To do this, you need to seek help from an instructor who will calculate the correct load depending on the girl's physical fitness and follow the execution technique.

Do push-ups following all the recommendations of professionals in order to avoid injury and not cause harm to health. Girls can perform tasks both from the floor and in another convenient way, the main goal of the classes is continuous improvement. It is important to always remember that the lower the incline level, the greater the load on the muscles and the more effective the result will be.

Video on how to properly push up girls from the floor:

Push-up technique video: