How do push ups: ladies, it’s time to make the most of this classic exercise
Pushups for Women: Here’s How to Start
Push ups, undoubtedly one of the favorite exercises in men, is often feared by women as part of their regular fitness regimen. During the time of the university, he was a common sight to find the boys who were preparing to meet the challenges of pushing three figures. What else would have tested their courage in the gym if you are not able to get at least 50 of them in one go?
In my opinion, push ups are one of the most overused misuse also very exercises all the time in time. Overrated because everyone thinks this will give them tremendous strength and help build muscles. It is important to understand that the exercise will have positive results when performed in isolation. While the classic push up to the chest, shoulders and triceps, only prepared upper body parts. You still need to train your forearms, biceps and other areas separately. It is misused to a degree that people often go too far with it without realizing that its sole purpose is to serve as one of the upper body training tools. Increase resistance and fire resistance to increase the strength of his arm. Do not worry if you are unable to even make one on your first day. “The arms and chest gradually build resistance to the regular push-ups,” says Gaurav Sharma, fitness director, Sport Fit, Vasant Kunj.
Before moving on to the nuances of a standard push-up position, we will break one of the biggest myths embedded in the minds of most women – “push ups give me manly arms.” Although he always liked to do push-ups, because he allowed me to develop my triceps, which makes them very important, I stopped them for a long time thinking that I could build muscles that manly. I wanted to look thin and not bulky. Over the years I have come to accept the effectiveness and importance of weight training for a complete conditioning regimen. Even if they move away from external weights, sometimes – and most of the time – exercises like body weight pulls, pull-ups and others are all it takes to complete your cardiovascular workout.
Therefore, if women should do push-ups, how do we do it and how do we get there? Do not worry, because we are here to share a step-by-step guide to enter the standard push-up position. All you need is consistency, good technique and patience.
Push ups for women
Push up for beginners
For those who are trying for the first time, ‘do not try to enter standard tractions! Start with push-ups or inclined wall instead. For those of you who have the absolute weakest chest and strength of the arm, start with wall push ups and browse their inclined path push ups in 3-4 weeks.
It is important to pay attention to your posture, slip and there may be injuries. Joint mobilization or joint exercises are essential before starting tractions,
1. Push the wall
Facing a wall. Place the palms on the wall and a little farther from the length of the arm. Your legs should be separated shoulders. Lean forward with the palms placed lined up on the shoulders (just below the shoulder, shoulders separated). Breathe in, bend your elbows and down towards the wall with your upper body. Control your movement, and slowly lower back. Repeat 10 times, 3 sets. You can gradually make 3 sets of 30 each and move to the inclined push ups. “The hustle of the wall are perfect for beginners, these are safe for the elderly also” Gaurav actions.
2. Press down
As the name suggests, this would be his run-up-the standard thrust up. You can stand in a trend on a sofa, bench or table and begin your exercise position. The more your inclination, the more effective the exercise. Start with 3 sets of 10 each, bringing to 3 sets of 30 each.
3. Press the knee
Otherwise known as push ups girl style with this kneeling on the ground and are a step of the standard push. The rest of the standard push mechanism remains the same. In this version, you place your knees on the floor, raise your legs and crosses. Now, with the palms just below the shoulder, breathe in and start slowly. Save and try again. 3 sets of 10 repetitions, gradually take to 3 sets of 30 repetitions each.
“For beginners always recommend push ups join other fortalecimiento.Los exercises pull-ups are great fortalecimiento.Puedo begin weight training on the machine – it does not involve the need to pay attention to balance the weights. 20 days or more, one can start with free weight training, “Shakti said.
Standard Push Ups
Ladies, give yourself a pat on the back to finally reach one of the most feared in the field of fitness territories – standard push up. Always remember, you have lived enough to withdraw this successfully. This does not mean you are pushing up as a pro right on your first day. When I first tried to make standard pumps, you could barely bring down. Go to a level you think you can really take, keep repeating and training. Completed by other strength exercises and over the weeks you will see a noticeable improvement in their traction.
Introduction: Place the palm just below the shoulders and put in a large plank position. Begin bending the elbow and lowering your body until your body touches the ground (not resting on the ground). Push back slowly and repeat.
As stated above, the pulls are widely used improperly. There are a few minutes things that should be considered to avoid injuries and to get maximum benefits. One of the most important things is to pay attention to your shoulders. Those who suffer from shoulder injury or shoulder pain should perform exercise under supervision or avoid it until the problem is resolved.