Push-ups are a popular exercise that most people get to know at school physical education lessons. It is suitable for both sexes and works out the muscle frame of the upper body. Despite the apparent simplicity of push-ups, girls can be given a little more difficult. Therefore, it will be especially useful for them to learn about the correct approach to the technique of the element and the construction of effective fitness training.
Push-ups: the benefits of exercise for women
This load increases strength, tone of the upper muscles of the body, physical endurance and creates a beautiful relief of the arms, shoulder girdle and chest area. Despite the widespread stereotype, these exercises do not make the female figure pumped and masculine. Since the physiology of men and women is different, girls are not prone to excessive muscle building, so as a result of training, they acquire a harmonious and toned figure.
Push-ups have such an effect on the body of girls:
increase elasticity and fit of a figure;
help burn excess fat in the upper body and abdomen;
have a positive effect on the spine;
increase energy consumption and help reduce weight.
Such exercises for women do an excellent job of maintaining good muscle tone, improving the functioning of many internal organs and increasing vigor.
Pushups from the floor: options for the exercise and the technique of its implementation
Many beginners due to lack of physical preparation can be difficult to cope with classic push-ups. Therefore, they can start with simplified exercises performed from the wall, chair or knees.
Push ups from the wall.
The simplest kind of push-ups, which allows girls to hone the correct exercise technique. To perform the element, you should stand against the wall, stretch your arms forward and take the stop, placing them shoulder-width apart. Perform push-ups, gently bending your arms and almost reaching your head with the wall. At the same time, you need to control that your back and legs are straight. For starters, you can perform 10 repetitions. To increase the load, you should step back from the wall further away or spread your arms a little wider.
Push ups from the chair.
To perform this exercise, you need to rest your feet on a low stable support: a chair, bench or curbstone. Hands should be placed on the floor at the width of the shoulder joints and, bending the limbs at the elbows, gently lower the body, clearly sensing muscle resistance. It is recommended to start training with a higher support and gradually move to a lower level. This exercise for women perfectly pumps the lower half of the chest muscles. At the same time, the load on it is reduced in comparison with the standard version.
Push-ups from the knees.
This lightweight version of the base element is performed as normal push-ups, but the emphasis is not on the toes, but on the knees. It is important to keep the body level and not bend in the lower back. This load is lighter, and after 15-20 exercises in this version began to be given quite easily, you can go to the usual push-ups.The standard exercise for women after mastering the simplified options is much easier. Push-ups are carried out according to the following algorithm:
lie on the floor with emphasis on the palms and socks of legs straightened forward;
stretch in one line parallel to the floor;
bend the limbs at the elbows on inhalation, and lower the body down almost until the support touches the chest;
on a deep exhale, smoothly take the starting position.
By adjusting the position of the hands during the exercise, you can redistribute the load in different ways. So, their wide formulation will increase the impact on the pectoral muscles and shoulder area. With a narrow arrangement of the palms (not more than 20 cm from each other), the main load will fall on the triceps.
If there is a desire to further increase the load on the pectoral muscles, it is worth using a special vest with a weighting agent or a rigidly fixed filled backpack. But this method can only be used by experienced athletes who are in good physical shape. Beginners are better off not experimenting like this.
Recommendations on the load and the design of a fitness training program.
For push-ups to be effective, you need to perform them taking into account the following recommendations:
work at a moderate pace and with a small amplitude;
stretch the body in a straight line, do not protrude the pelvis;
start with 1 approach in 10 repetitions;
increase the load with increasing stamina;
focus on the plan of experienced athletes — 3 sets of 30 reps.
After a recent spinal or limb injury, you should refrain from fitness training for a while. The best option would be to consult with a specialist and select the correct load before starting classes.
The training program is drawn up depending on their goals. In this case, classes are held 3 times a week with a gradual increase in load.
Below is an example program designed for three weeks of fitness training. If necessary, the number of repetitions and approaches can be adjusted taking into account the level of physical fitness of a person.
lesson 1 — 12 repetitions in 3-4 approaches;
lesson 2 — 15 repetitions with the same number of sets;
lesson 3 — 22 repetitions in 3-5 approaches.
lesson 1 — 24 repetitions in 3-5 approaches;
lesson 2 — 26 repetitions with the same number of sets;
Lesson 3 — 30 repetitions in 3-6 sets.
lesson 1 — 45 repetitions in 3-6 approaches;
lesson 2 — 50 repetitions while maintaining the number of approaches;
lesson 3 — 55 repetitions with at least 5-6 approaches.
Starting from the fourth week, you can continue to increase the number of exercises, while maintaining a fairly intense, but comfortable fitness regime. The break between sets should be no more than one minute.
In the practice of this exercise for women, typical mistakes that can reduce the effectiveness of physical activity and increase the risk of injury should be avoided. The main ones are:
improper body position;
sagging or protruding pelvis;
too wide setting of limbs;
complete replacement of the classic exercise with lightweight push-ups.
Push-ups are a simple and effective load for improving the physical shape of the body. In the process of its implementation it is necessary to observe the correct technique and draw up a program of classes depending on the goals and capabilities of the body. Only then will training be effective and lead to the intended result.