As it is correct to do push-ups from a floor to girls"

Each program of trainings consists of push-up from a floor. The main advantage — complex study of the main groups of muscles.

Often girls ignore this type of occupations, without suspecting that they train endurance, force and muscles of a breast and also adjust a figure and liquidate calories.

Advantage for girls

Classical push-ups differ in nothing from a floor from all of familiar school lessons on physical education.

They study such zones:

• press — help to achieve relief of a stomach;
• back — exercises are carried out with a direct back that allows to improve a bearing;
• breast — the size of a bust is not increased, but adjust a form;
• triceps — the main effort is directed to hands, and it strengthens them.

Important! Duration of preliminary warm-up — not less than 5 minutes.

Push-ups it is easy to carry out houses. This type of trainings is irreplaceable when there is a wish to be in good shape, but there is no time for visit of the gym.

How to learn to be wrung out from scratch

You should not refuse occupations if in school time they were not successful and did not turn out from the first. The special simplified options of exercises are developed for beginners.

Read in more detail how it is correct to be wrung out from a wall.

From a wall

Push-ups from a wall — one of the most widespread simplified options:

1. Become facing a wall, having established small distance. Hands — at shoulder length and at the level of a breast.
2. Rest hands against a wall and be wrung out with full tightening and unclamping of elbows.
3. Carry out exercise smoothly, holding knees and a back exactly.
4. If you are already ready to strengthening of loading, recede slightly from a wall. Begin with one approach by 10 times.

In an inclination from a bench

Push-ups in an inclination from a bench carry out for study of a zone of a back part of hands which often problem. Beginners can even bend legs, and then start performance of exercises. Consider that in such option loading minimum.

Whether you know? Johann Schneider from Austria so developed technology of push-up that could execute 112 rises on crude eggs.

Frequenters of the gym of a leg fix on the second bench and complement exercise with burdening:

1. Put legs together. Rest hands against a gymnastic bench. For the lack of this stock use a sofa or a table.
2. Hands — at shoulder length. Accurately unclench and straighten them.
3. If only you begin to learn push-ups, begin with high support, and after gradually "fall".

From a floor from knees

Push-up from knees — general functional exercise:

1. Spread karemat.
2. Arrange knees on a floor.
3. Technology of performance is similar to the previous exercises. The same muscles are studied, but smaller tension is directed to them.

As it is correct to do classical push-up

Start classical push-up if fulfilled the simplified options or intensively you play sports.

Important! You monitor the correct breath. On an exhalation — strengthening, on a breath — relaxation.

Technology of performance for girls:

1. Take a perpendicular position to a floor. You hold balance, having rested socks of legs and palms.
2. Bend hands and fall to a floor, you will not touch by a breast yet.
3. On an exhalation rise.

Video: technology of performance of push-ups from a floor

What width of setting of hands influences

Push-ups also practice with broad setting of hands. Intensively studies shoulders and pectoral muscles.

Rules of performance:

1. Rest hands and socks against a floor. Hands arrange more widely than shoulders. Direct tension to a back and a press.
2. Fall easy movements, lacking a breast to a floor a little.
3. Straighten hands the strengthened push.

Narrow setting of hands affects a triceps.

Whether you know? The triceps by the size is more, than a biceps.

Rules of performance:

1. Rest hands against a floor. Width of arrangement of hands — at the level of shoulders.
2. To increase stability, part feet. Do not lower a breast to a floor.
3. Rise up with effort which is directed from tricepses.

When it is necessary to use additional burdenings

If you consider that usual push-ups — it is too simple, use burdenings. Such exercises only for "advanced". With intensity study pectoral muscles. Use vests with weighting. Houses can just be filled a backpack with something heavy. Technology of performance the same. It studies also forearms. This type of exercises uses those who set a goal to pump up muscles.

Study a variety of types of push-ups and also learn how to increase number of push-ups from a floor.

The program of trainings for 30 days for the beginning girls

If you only learn to be wrung out, the first month train on the made instruction. It will allow to start with feasible positions and to gradually increase the level of loadings, to monitor progress.

Useful tips

That occupations were useful, executed correctly and not too difficult, conform to the rules:

1. Carry out exercise on average speed.
2. Strengthen loading gradually. For the first time — 1 approach from 10 times. The intensity depends on private means and how fast cope with objectives. Include push-ups in each training program.
3. Do not raise a buttock. You hold the head and a back at one direct level.
4. If there are injuries after which were not restored yet, then it is better to hold off trainings.
5. The greatest loading — at push-up from a floor. Do not forget about it.
6. You monitor breath: an exhalation — rise, a breath — fall.
7. You keep muscles of a stomach and hips in constant suspense.

Whether you know? Push-ups perfectly invigorate, especially since morning.

Regular push-ups are a guarantee of a slim figure, flat stomach, the developed breast. They help to bring muscles into a tone and to cheer up.

Video: how to learn to be wrung out