In girls, the desire to be beautiful and fit is laid down by nature. To be proud of a slim body, you need to exercise. Push-ups are increasingly included in the training program, but for many women, this exercise is difficult.
The muscles of the shoulder girdle in women are developed worse than men. In this regard, push-ups are more difficult. But there is nothing unattainable. How to learn to push up from the floor from scratch?
Safety Precautions
Safety is an important component of any workout. To avoid injury, be careful about this item, because health is the most important thing.
Take your time in getting push-ups. You won’t be able to quickly master it. Two or three weeks is the optimal training period at home, but only with a regular approach and with the right load.
Mastering proper breathing will just form during this period. Training 3 times a week with a break of a day or two will not be exhausting. Care must be taken to avoid injury. It’s better not to set records. A strong load on untrained muscles will not benefit.
It is difficult for a beginner to perform the exercises correctly, so it is better to start with a simplified look and with the right technique. To learn to do push-ups, you need to go through all the stages.
Phased wall-to-floor push-ups
The right training plan is half the battle. Normalized and consistent training will lead to the desired result and do no harm. A clearly planned schedule will remind you that the goal will be achieved on time.
Before any exercise, be sure to do a warm-up. Thoroughly warming up the muscles, you can start other exercises.
To determine how many push-ups to start with, you need to try to push out with the right technique until you feel a slight fatigue in the muscles. This amount will be the original. For girls who have just started training, a comfortable figure will be from 10 to 20 push-ups.
Stage number 1. Push ups from the wall
Stand at a comfortable distance from the wall, straighten your back and legs. Spread the legs shoulder-width apart, and with your hands rest against the wall at a right angle.
Push yourself back against the wall, gently bending your elbows and leaning toward the wall, while keeping track of the direct position of your back. From the side the exercise looks simple, and the load is not very felt. But in fact, the muscles of the back, abdomen, neck, arms and chest are being worked out. Not bad for a beginner. Repetitions of 10-15 times and 3-5 approaches will give the optimal effect.
Exercise can be complicated by spreading your hands away or increasing the distance from the wall.
Stage number 2. Push ups
As a support, a bench, chair will do. The technique is horizontal - feet rest on the floor, and hands in support. Place your arms shoulder-width apart, keep the body straight.
Do this: gradually bend your elbows and bend to the edge of the support. During execution, make sure that the housing does not bend. Move as you exhale down, while inhaling - up.
Do not change the number of approaches and repetitions in the first stages. Complications can be made by extending the arms further apart or by choosing a lower pivot point. The main load falls on the muscles of the legs and chest.
Stage number 3. Knee push ups
This species is similar to the classic one, although the girls do not fully appreciate its benefits. Exercise is great for beginners, because the load on the muscles of the arms and shoulders is 2 times lower than with push-ups from the floor.
Get on your knees, push them against the floor, with your hands set at shoulder level, push against the floor too. Keep the housing straight without deflection. The muscles of the arms, shoulders and pectoral muscles are loaded. Spreading the support of the arms away from the shoulders, you can complicate the load.
When all the previous steps have been completed, it's time to go to the classic push-ups from the floor. Preliminary training will train you, and the load will not seem so significant.
Stage number 5. Pushups
Classical push-ups from the floor strengthen the muscles of the chest, shoulders, arms, back and abs.
Take a horizontal position, lie on the floor on the gymnastic mat. To perform the exercise, you need to rest against the toes of the legs and palms on the floor. Keep your hands at shoulder level, body in line. During execution, bend your arms along the body, and do not push your elbows apart.
It is better to start with a minimum number of approaches, it is important to hone the correct technique.
To complicate the technique, you can expand the distance between your hands, throw your legs on a support, but this is for physically prepared girls. At the time of training, it is better not to try complicated species.
How and after how long it will reach 100 push-ups from scratch
Having mastered the classic push-ups, you can move on to increase the number of repetitions. The cherished number for many girls is the number 100. In order to achieve this conditional goal, there is a training plan that is based on the number of approaches that are growing daily. A five-week workout plan three times a week for 5 sets.
The conditional plan is given in the table:
| A week | Day | The approaches | Total |
|---|---|---|---|
| 1 Week | 1 | 2 3 2 2 3 | 12 |
| 2 | 3 4 2 3 4 | 16 | |
| 3 | 4 5 4 4 5 | 22 | |
| 2 week | 1 | 4 6 4 4 6 | 24 |
| 2 | 5 6 4 4 7 | 26 | |
| 3 | 5 7 5 5 8 | 30 | |
| 3 week | 1 | 10 12 7 7 9 | 45 |
| 2 | 10 12 8 8 12 | 50 | |
| 3 | 11 13 9 9 13 | 55 | |
| 4 week | 1 | 12 14 11 10 16 | 63 |
| 2 | 14 16 12 12 18 | 72 | |
| 3 | 16 18 13 13 20 | 80 | |
| 5 week | 1 | 17 21 51 15 23 | 91 |
| 2 | 20 23 28 19 20 | 100 | |
| 3 | 25 27 25 15 19 | 111 |
The first week may seem easy for a prepared person, in which case you can start with the next. In about 5 weeks you can reach the cherished number. For whom the next weeks will seem difficult, you can extend the plan to 6 weeks.
The benefits and harms of push-ups
The benefits of exercise are obvious, they strengthen the muscles. But any activity is more effective in the complex. Push-ups are designed to develop the upper part of the body and contribute to:
- Increase stamina.
- Working out the muscles of the hands.
- Strengthening the muscles of the chest (for girls, the breast is tightened).
- Working out the muscles of the press.
- The development of back muscles, the formation of a beautiful posture.
- The tone of the body.
Possible harm may be caused by an unbalanced approach:
- Risk of injury when neglecting a general workout.
- Overwork with too active exercises.
- Pumping the chest, when a lot of emphasis is only on push-ups.
- Push-ups are contraindicated for people suffering from high blood pressure.
Useful Tips
Push-ups require a rigorous implementation technique. You should always start with a warm-up gymnastics in order to warm up your muscles. This is important to rule out ligament microtrauma.Particular attention should be paid to the location of the body and proper breathing. Compliance with breaks between sets should be 1-2 minutes. Those who start from scratch are advised to do push-ups from the mat at home. If pain occurs, finish the workout.
Push-ups are a universal exercise. It does not require additional conditions and sporting attributes, and the benefits are obvious. Mastering this effective technique using only your body weight requires only desire and patience.
