How to learn to do push-ups for a girl from scratch, but quickly (in one day) * Training

The question "how to learn to push up a girl" worries many representatives of the beautiful half of humanity. After all, this is an ideal exercise for strengthening the muscles of the chest, arms and abdomen. Moreover, it not only tones up the muscles, but helps to tighten the skin of the inner surface of the hands, and to form the seductive outlines of the chest and tummy - that is, it is aimed at the most problematic parts of the female figure.

At the same time, you can do push-ups at home, on the street, and in the gym - the exercise does not require the presence of simulators, the possession of special skills, and is simple in the technique of execution.

However, if everything is so simple, why can't many ladies do push-ups? What is the main snag or secret of successful execution? How to learn to do push-ups for a girl from scratch, and is it possible to do it in just a day? And in a week?

In this article, we will help any girl learn to do push-ups from the floor from scratch, we will tell you how to prepare and where to start training.

Why is it harder for girls to learn to push up?

So, we found out that learning to do push-ups is not at all difficult, the technique is very simple and affordable. However, if the athlete has weak arm and chest muscles, she will not be given the exercise. Physiologically, it is inherent in nature that in men the muscles of the shoulder girdle are more developed. That is why it is more difficult for ladies to learn, however, with regular sports training, anyone can overtake even the steepest pitching in the gym.

Thus, from now on, the main goal of your training is to strengthen the muscles targeted for this exercise.

What muscles work in the classic push-up process?

First of all, triceps work, especially if you push up with a narrow setting of your arms;
Also, the main load is received by the pectoralis major muscles. The wider the palms are apart, the more the chest is included in the work;
The deltoid muscle is partially involved in pushing the body up;
The press remains tense throughout all stages, thus, it receives a useful isometric load;
The muscles of the core act as a stabilizer, that is, they help the body maintain its position in space.

Thus, for a girl who wants to start push-ups from scratch, we recommend that you properly train the specified muscles. Below we list useful exercises for this purpose.

Push-ups for girls: the right technique

The technique for performing push-ups for both girls and men is no different.

Starting position - emphasis lying on outstretched arms and toes, back straight, look down;
While inhaling, start pushing up, trying to descend as low as possible;
At the same time, the back remains straight - it is not rounded, the ass does not bulge, it does not fall on the floor with the stomach;
As you exhale, due to the strength of the triceps and pectoral muscles, rise up to the starting position.
Do the required number of approaches and reps.

Have you tried it? Didn't it work? Do not be discouraged, we will tell you how to learn how to do push-ups for a girl from scratch, we will give a simple but extremely effective scheme.

Exercises to learn to push up from the floor

First of all, we will answer the most important question - is it possible for a girl to learn to do push-ups in 1 day, and, unfortunately, negatively. If a girl is completely unprepared physically, it is unlikely that she will be able to learn in a day. Of course, there is a possibility that she has good genetics, but if you do not keep fit from childhood, no heredity will help her by the age of 30

So, as promised, we will introduce you to a convenient program that will allow a girl to quickly learn how to do push-ups. To get started, read the general provisions:

On average, it will take 3-4 weeks to learn to do push-ups from scratch;
During each week you will do a specific exercise. Their change involves a gradual increase in load up to the maximum, when you can already do push-ups from the floor;
You start every workout with a plank. Take an emphasis lying on outstretched arms, fix the body in a straight line, strain your stomach, chest and legs and time the time. 1 week stand for 40 seconds 2 times, a break of 1 minute. 2 weeks the time rises to 2 minutes. 3 week - add another approach. In the fourth week, you should stay in the bar for 3-4 minutes in 3 sets.
You need to do it 3 times a week, preferably in the first half of the day, 2-3 hours after eating;
Each exercise must be done 15-25 times in 3 sets. The break between sets is no more than 3 minutes.

1 Week. Push ups from the wall

Teaching a girl with strong target muscles to do push-ups is not difficult at all. One of the simplest subspecies of the classic exercise is wall push-ups.

Stand facing the support, place your palms on it and start pushing up;
On inhalation forward, until the chest touches the wall, on exhalation backward to the starting position;
Step back a little every day, making it harder for yourself.

2.week. Push-ups from the bench

Let's continue to show the woman how to learn to push up. Find a stable bench, chair, or table.

Take an emphasis on a horizontal support on outstretched arms;
The higher the support, the easier it will be to learn to do push-ups;
Following the classic technique, do push-ups;
Each subsequent workout, look for support slightly lower than the previous one to increase the load.

3 week. Knee push-ups

We will continue to reveal the secret of how a girl can quickly learn to do push-ups from the floor from scratch and in the third week we go down to the floor and do the exercise from our knees. We follow the technique of the classical version of the exercise, but we put our feet not on toes, but on our knees.

Starting position: support lying on outstretched arms and knees, body straight, looking down;
As we inhale, we go down until the elbows form an angle of 90 degrees;
As we exhale, we rise up.

4 week. Classic

At this stage, you can start pushing up fully. If you have studied with due diligence in the previous 3 weeks, you are ready.

Take a starting position and feel free to start. Pay attention to the following tricks, they will save you from mistakes and make the task easier:

Control the straight position of the body. If you round your back, neither your arms nor your chest will get a load, only your back will work;
Breathe correctly - inhale when lowering, exhale when lifting;
Observe moderation, you do not need to do push-ups for wear. Listen to your body and do not overload it;
Don't take breaks from the program. If you want to learn to do push-ups quickly and easily, work regularly;
Do not exercise on an empty stomach or immediately after eating. An excellent option - 2 hours before and after meals;
Turn on your favorite track, put on a comfortable shape;
To motivate, tell your friends about your goal to learn full push-ups in a month. Regularly inform them about your successes, publish the results on social networks.

These little tricks will help a girl easily learn to push up from the floor, even with poor physical fitness. Remember, if you really want to - you can move mountains. How badly do you want to reach your goal?

Pros and cons of push-ups for girls

Well, we have listed the exercises to learn how to push up well for a girl from scratch, and even brought an effective training scheme for beginner athletes. In conclusion, we want to raise one more question.

There is an opinion among many athletes that push-ups are an exercise for men that is not quite suitable for girls. Allegedly, it can provoke excessive growth of the muscles of the shoulder girdle and, as a result, the girl will look like a Schwarzneiger in a skirt.

In fact, this is a myth, and a very stupid one. Push-ups will not help men build muscle mass either, since strength training with weights is needed for this purpose. In order for a woman's figure to turn into a man's, a woman's hormonal background must be disrupted. By the way, in the presence of this pathology, push-ups will not be the cause of changes in appearance.

What is the use of this exercise for girls?

Qualitative load of the muscles of the chest, back and arms, due to which a beautiful relief is formed, the skin is tightened, muscle fibers are strengthened;
Fat burning occurs, because exercise requires a solid expenditure of energy;
The girl improves the appearance of her breasts, loose skin is tightened;
A beautiful press is forming;
Mood improves;
The respiratory and cardiovascular systems are strengthened.