As a girl quickly learn push-ups

Push-up is a basic exercise that is used in various weight loss and muscle building programs. During push-ups, a large group of muscles is involved - arms, back, shoulders, abs, chest. Push-ups can make the upper part of the figure prominent, significantly tighten the body.

Benefit from push ups

1. One of the main advantages for girls is strengthening of the pectoral muscles. With the help of push-ups, you can increase the size of the bust by half the size. If the breast is large, push-ups will make it elastic and taut.
2. Push-ups perfectly form the press, because when performing this exercise, the abdominal muscles keep the body in a straight position. And this is a flat and even tummy, isn't it great?
3. With the help of push-ups, you can strengthen the muscles of the back, shoulders and arms. Many girls are afraid that in this way they can pump up and become similar to men. This is fundamentally wrong.To pump up to the male figure, you need at least three workouts per day, along with powerful steroids. The female figure is not predisposed to building up a large amount of muscle mass. But thin, tightened handles without loose skin, push-ups may well provide.
4. Push-ups - is a powerful power load, the implementation of which takes a lot of calories. Therefore, push-ups are successfully used in the fight against obesity.
5. Another important advantage of push-ups is practicality. Push-ups can be anywhere and anytime. You do not need to go to the gym or use any special sports equipment. Just find a flat surface and wring out!

So, we realized that push-ups are useful in every way. But how to learn how to push-ups, if you do not know how to do this? Where to begin? Here are a few steps to help you train your muscles gradually.

Push-ups from the wall

Pushups from the wall are designed for those who can not pushups at all. This version of the exercise does not require much effort,therefore, this way you can push-ups, even for pregnant and elderly women.

So, stand near the wall at a distance of one step. Extend your arms forward. Lean on your arms and bend them in your elbows. Push-ups should be deep, before touching the tip of the nose to the wall. Need to move smoothly, slowly, to feel the tension of the hands. No sudden movements and jerks. When performing the exercise, you need to breathe deeply and not hold your breath.

It is best to do 2-3 sets of 15-20 reps. Exercising should not bring pain or discomfort, you should feel a little tired. You need to train every day, and better in the morning and in the evening. When you do the whole set of three repetitions with ease, it means that you can move on to the next, more complicated stage.

Pushups from the table

As a support, you can use the back of a chair, a stool, a table or a sports bench. The main thing that the support was clearly fixed. And remember, the lower is the support, the harder it will be pushing. To complicate the exercise should be gradually, so do not immediately use low types of support.

Suppose you have chosen a table as sports equipment. Best of all, if the table will abut the opposite side against the wall, so as not to accidentally slip. Rest your hands on the edge of the table and start push-ups. Legs and back should be the same straight. The number of repetitions and approaches is similar to the previous stage. Need to train every day. Once you have mastered this stage, you can proceed to the next.

Knee Pushups

This is the last preparatory stage on the way to full pushups. Push-ups from the knees are a little easier than push-ups from the floor. But this embodiment of the exercise is just as effective and useful for the arms, back, shoulders and chest.

So, for the implementation will need a small mat. Rest on it so that you can rest your palms and knees. The back and buttocks should form a straight line. Knees should be bent at an angle of 90 degrees. If you are comfortable, you can cross your legs in the ankles. Slowly lower the body, bending your elbows. Movement should be gradual, so that muscles can be felt. With such push-ups, you need to lightly touch the floor with the breast.Do 2-3 sets of 10-15 repetitions every day to train your muscles and prepare them for real "male" push-ups.

Pushups

If you gradually went to this exercise and did all the steps described above, it means that your muscles are sufficiently prepared for push-ups from the floor.

So, the emphasis is lying down, arms are located along the width of shoulders. The palms should be under the chest. Carefully begin to bend your elbows, not allowing your back, chest or hips to sag. The body should form an even bar, only so you can achieve a sufficient effect from the exercise. Do not forget about breathing - when lowering the body, you need to inhale, and when lifting, exhale. If your knees are hard during the exercise, you can lay something soft under them.

Remember that when doing exercises the body should be strained like a string. It is better to do one repetition correctly, than ten anyhow. If you can do 5-10 good push-ups from the floor, this is an excellent result. Now you only need to improve your strength and skills. In the future, it will be enough to do 10-20 push-ups several times a week to maintain the tone of the arms, back, chest and shoulders.

Quality pushups train strength, endurance and will.In addition, pushing out constantly, you get a taut figure, slim silhouette and beautiful posture. Sometimes the most difficult exercises can seem overwhelming. However, the right approach and a gradual load will allow you to strengthen your muscles and do the impossible!

Video: how to learn push-ups