For every person, sport is one of the means of self-realization, self-development, and self-education. Many people connect their lives with this, others use it to develop strength, muscle mass or to shape their figure. Everyone, without exception, uses sports in their lives and knows that its benefits are quite impressive.
Sport is our assistant in life. It allows:
- learn to overcome your fear;
- get rid of shortcomings and superstitions;
- teaches you to make decisions quickly;
- promotes the development of muscle mass;
- able to organize a person;
- helps correct figure flaws;
- allows you to find happiness and peace.
From a scientific point of view, this is a set of specific exercises. For some they are simple and easy, while for others they are complex and intricate. However, without exception, all complexes include push-ups, the benefits of which are enormous.
What are push-ups
Push-ups are one of the simplest exercises. It involves all muscle groups when performed, which allows us to judge its impressive benefits. It is performed on the floor. In general, it can be described as a reverse bench press.
This exercise allows you to use the muscle group that you need. For example, in order to stimulate the top of the pectoral muscles, an inclined press is used, while the bottom is performed with the head down. They give the greatest effect when the hands and feet are widely spaced and stand on some support. This allows you to go lower and guarantees a greater load on the muscles.
One-handed push-ups are considered aerobatics. Just one month of performing such exercises guarantees a chiseled figure with clearly prominent muscles.
Types of push-ups
There are quite a few variations of this exercise. The most popular and in demand include:
- classic;
- head up;
- head down;
- push-ups from knees;
- jumping push-ups;
- clap push-ups;
- push-ups with fists;
- one-arm push-ups;
- push-ups with wide arms;
- plyometric push-ups.
Each type has a certain level of complexity and affects to a greater extent different muscle groups. Before you start training, you should carefully familiarize yourself with each type, find out what the exercises provide and determine the most suitable ones for yourself.
The most difficult one is the one-arm push-up. In this case, you should alternate hands so as not to overinflate one of them . The most effective is with a wide stance. Its benefits are obvious. It optimally uses all types of muscles, allowing you to train correctly, developing all muscles harmoniously.
Benefits of push-ups for men
Push-ups for men have a lot of advantages. The effect they have on the human body is enormous. This exercise allows you to engage and work the following muscle groups:
- calf;
- triceps;
- intercostal;
- back muscles;
- abdominal muscles;
- gluteal muscles, especially if you lift one leg during the exercise;
- deltoid muscles;
- pectoral muscles.
The load on these muscles, when performed regularly, will ensure the coordinated functioning of the entire body as a whole. This means that the benefits are invaluable. There is a lot of stress on the spine. It is useful and has a beneficial effect on the muscles around it. This allows for muscle strength. Also a plus is improved movement coordination.
The benefit of push-ups also lies in the fact that the hands are strengthened. This is undoubtedly important for every person. This effect is especially useful for those who practice various types of martial arts or boxing. Strengthening the hands allows you to ensure clarity and direction of the blow, and also protects the hands from fracture. You should know that the greatest effect is achieved when doing push-ups on your fists, not on your hands.
This exercise also has an effective effect on the development of endurance. For this purpose, training is carried out regularly. They are distinguished by a large number of approaches and multiple repetitions. The breaks are insignificant. Then the benefits will be truly worthwhile.
If your goal is to build muscle, you should perform exercises from the floor with additional weight. If you want to improve your reaction speed, you need to accompany the push-ups with clapping. Exercises will complement any sports complex, will have a positive effect on any person, will help you get a boost of energy and return your muscles to shape, which means their benefits are enormous.
The benefits of push-ups for women
Many are convinced that push-ups are an exercise that is only suitable for men. Women refrain from doing it for fear of looking pumped up. In fact, the benefits of exercise are enormous for the weaker half of humanity. If you do push-ups correctly, your figure is unlikely to be harmed.
The benefits of this exercise for women are as follows:
- the pectoral muscles and their relief are worked out;
- the neckline becomes attractive in appearance;
- posture is straightened;
- the chest is tightened and strengthened;
- endurance develops;
- hands become visually attractive without sagging skin and sagging;
- the abdominal muscles are worked out, which allows you to form a flat stomach;
- There is a loss of excess fat due to greater physical activity.
Push-ups are those exercises that allow every girl to shape her figure and make it visually attractive. On average, 30 push-ups can burn up to 100 kcal if done correctly. Only speed running or jumping rope can provide greater results in the same amount of time. The benefits of push-ups are the same for both women and men.
Harm of push-ups
Push-ups, like any other physical exercise, can cause harm. First of all, it is associated with failure to follow basic rules during training and multiple repetitions of exercises with initial loads. In general, push-ups can help:
1) Pumping the chest. This is possible in cases where you do push-ups exclusively, forgetting that other muscle groups should also be loaded.
2) Overwork. It is achieved in cases where athletes “strain themselves” during training, do not warm up and take minimal breaks.
3) Injuries. Most often it is observed in cases where athletes do not warm up their muscles before training.
You should also remember that push-ups are exercises that should be avoided by those who are prone to high blood pressure or have fairly fragile bones. In this case, the harm is obvious, so you should find some other exercise to carry out the necessary physical activity.
Conclusion
We can conclude that push-ups are useful for both men and women of any age. The only condition is the dosage of the number of repetitions and approaches. This exercise will allow you to:
- strengthen blood vessels;
- improve metabolism;
- strengthen the heart;
- get rid of extra pounds;
- strengthen the respiratory system;
- improve metabolism;
- develop endurance;
- strengthen bones;
- develop the speed of strikes;
- strengthen joints;
- develop body dexterity;
- achieve an athletic figure;
- improve endurance;
- increase muscle mass.
The benefits of push-ups are obvious to every person. If you do the exercise correctly, the result will not be long in coming.
Video about the benefits and harms of push-ups
The benefits of push-ups for women cannot be underestimated. Exercise is one of the best ways to burn a significant amount of calories, lose weight, tone your muscles and create an ideal figure. To maintain health, a person must perform strength exercises and cardiovascular training. Push-ups are a universal exercise that can strengthen your entire body. For greater effect, it is recommended to combine them with other exercises. What are the benefits of push-ups for girls?
Push-ups: benefits and harms
How useful are push-ups, what do they give? What exactly is the benefit? With the right technique, you can achieve the following results:
Increased endurance
When doing push-ups, proper breathing is especially important. Proper breathing always means increased endurance. Aesthetic breasts
If you have large breasts, push-ups will make them look toned. If it’s small, it will be visually enlarged. Good metabolism. Improved blood circulation throughout the torso will lead to faster metabolism. If you eat more, you gain weight less (this does not mean that you need to forget about healthy eating). Beautiful hands. Flabby arm muscles are an age-related problem. If you do exercises, it will be unfamiliar to you. Good hit. Fist push-ups are especially good. If you need to hit someone, I won’t envy him.
Of course, push-ups can harm your body and figure. So, for example, a girl can get pumped up arms or breasts, tear or pull muscles. Also, you should not start exercises with contraindications:
- Inflammatory processes in the elbow joints.
- Injuries and curvatures of the spine.
- Diseases of the cardiovascular and respiratory systems.
The abs work during push-ups
Although push-ups primarily benefit the upper body, they can also strengthen other muscles if you practice the exercise properly.
Always keep your body straight and try to statically tense your abdominal muscles. Many people doubt that push-ups can strengthen your abs, but this is a deep misconception. When performed correctly, the abdominal muscles actively work.
Push-ups give you energy
This exercise may seem like the worst way to get rid of general weakness, but this is a mistaken opinion. During movement, blood circulation improves, temperature rises, which allows you to burn more fat, and brain performance also improves. The advantage of push-ups is that you don’t need special equipment to perform them. They can be performed anytime and anywhere.
Push-ups strengthen bones
As the body ages, bones become more fragile, increasing the risk of fractures. Push-ups help strengthen bones. During the exercise, not only muscle groups work, but also wrists and elbows. As a result, exercises reduce the risk of injury.
Push-ups speed up your metabolism
During the exercise, various muscle groups work, blood flow increases, and breathing quickens. All this leads to an increase in metabolic rate, which is one of the keys to losing excess weight and improving health. It is important to note that the exercise allows you to simultaneously work on strength and endurance.
How to do push-ups?
If you want to lose weight and tone your muscles, then you must do push-ups. However, the effect can only be achieved if the exercise is performed correctly.
- You need to lie on your stomach. Keep your legs together.
- Place your palms on the floor. The distance between the palms should be shoulder width apart.
- Your toes need to be curled to maintain balance.
- Then you need to lift your body using the strength of your arms. The body should be straight, gaze directed forward.
- Then you need to lower yourself again and repeat the movements the required number of times.
To begin with, do as many repetitions as you can, you should not put in a lot of effort, since the body is not yet accustomed to such loads. Over time, the number of repetitions should be increased. Now you know the benefits of push-ups for women, so don’t neglect this exercise.
Thematic video:
Article rating:
The benefits of push-ups for women Link to main publication
Push-ups are one of the simple and effective exercises with which you can keep your body in shape. Some people follow special programs and track results, while others simply do several approaches every day. Both claim that they get excellent physical activity. So is it really worth thinking about? Let's figure out whether it's possible to do push-ups every day, and what will come of it.
Main conclusions
- A girl can achieve results from push-ups only by understanding the specifics of performing the exercise in question, as well as strictly following its technique.
- Ideally, a fitness instructor should be involved in creating a complex for an athlete. But, if this is not possible, an alternative to an individual plan can be universal programs designed for young girls who do not have health limitations.
Regardless of the place where push-ups are performed, as well as physical fitness, girls should increase the load when playing sports gradually, focusing on their own feelings. Having correctly formed the complex, as well as adjusting the diet and lifestyle in general, a girl will be able to strengthen the muscles of the upper body, as well as develop endurance and shape the relief after 1-2 months of regular push-ups.
Do you know how to do push-ups correctly? Tell us, how often do you include this type of load in your training program and do you feel their effectiveness?
The feasibility of daily training
It is important to understand that doing exercises every day is definitely beneficial. But going to the gym every day and doing heavy strength exercises is rather harmful.
If you approach physical activity as a prevention of blood stagnation, heart disease and physical inactivity, then it makes sense to give it to yourself daily. But if we are talking about strength progress, gaining muscle mass, in this regard our body is not as fast as we would like.
Recovery of muscle fibers after active training occurs within 48 hours or more (you can judge this for yourself by soreness and lack of strength after training).
So, we conclude:
- Doing push-ups every day does not lead to the development of strength and muscle mass gain. The body simply does not have time to recover a day after the previous load. And, let's be honest, the load is not so great if you can easily repeat the workout the next day.
- But as exercise, to maintain muscle tone and prevent various diseases, push-ups every day will come in handy.
And, since there is no advisability of push-ups for increasing strength and mass on a daily basis, let’s talk about the “morning exercise” mode.
Push-ups as exercise
Morning exercise often includes push-ups and squats (for the lower body). This is the simplest set of exercises that can raise blood pressure and tone a large number of muscles.
Therefore, these exercises are used as daily physical activity. Squats target the quadriceps, hamstrings, and glutes. And push-ups strain the core muscles, triceps, shoulders, and chest. The same starting position for push-ups corresponds to the “plank” exercise, which is designed to train the core muscles.
In general, the benefits of an exercise such as push-ups are as follows:
- If you do push-ups every day or every other day, your arms and chest are much stronger and more resilient than the average person.
- If you do at least 20 push-ups, there is a chance that you will be able to push away an opponent or a heavy object that has fallen on you in an unexpected situation.
- Push-ups are necessary to train breathing and increase blood circulation. And the latter is required for good health and the prevention of many diseases.
- Any workout is a reminder to muscles and joints of their functions. They even say about cars that it is “harmful” for them to stand in the garage for a long time.
How many times to do push-ups in the morning
It is advisable to limit yourself a little in push-ups so as not to overwork your muscles. If you decide to exercise daily, you don’t need to overwork yourself.
To determine the number, do as many push-ups as you can in the morning. Take 60-80% of this number, round up and do push-ups this number of times as exercise. This way you will know how many push-ups you need to do per day.
You can make it even simpler - use round numbers. For example, do 10 or 20 push-ups in the morning. After charging, you should have some reserve of energy left, because there is still a whole day ahead.
If you are well prepared and practically do not feel tired after several dozen push-ups, raise your legs to a slight elevation or use weights. At the same time, carefully monitor the condition of your joints, because the load on them will increase.
What happens if you do push-ups until you drop?
If you suddenly decide to do push-ups every day to the maximum, and your maximum is not 5-10 times, but much more, look at what this can lead to:
- There is a risk of overwork and losing more weight than normal due to muscle wasting.
- You will constantly feel tired hands, which is not very pleasant. The muscles will not have time to recover.
- Your elbows may start to hurt. The joint resource is also not infinite.
Further, there may be 2 outcomes: either you will acquire a chronic joint disease, or your body will adapt to the load, and your endurance will noticeably increase. It all depends on the characteristics of your body. But it’s still better to check carefully.
Of course, this all applies to those who are able to do many push-ups in a row. If your limit is 2-3 repetitions, do as many as you can.
Push-ups when passing the GTO standards
If you are interested in passing the GTO standards, push-ups are performed there in a certain way.
The recommendations are as follows: you need to do push-ups so that your knees and pelvis do not touch the floor, but your chest, on the contrary, touches it. In certain conditions, a so-called contact platform with a height of 5 cm is used. It is touched with the chest instead of the floor. The norm is when the angle between the elbows and the body is no more than 45 degrees. That is, you won’t be able to do push-ups primarily using your chest—you’ll have to pump up your triceps as well.
It will be interesting to know how many times you need to do push-ups according to these standards? It all depends on how old the subject is, what gender he is and what sign he is applying for. So, for example, boys aged 6-8 years old must do 17 push-ups for the gold sign, and girls - 11. For 9-10 years old this is 16 and 12 times, respectively, for 11-12 this is 20 and 14 times, and so on.
Scheme 2
Every morning you do 20-40 push-ups in 4 variations:
- Elbows pressed to the body - 5-10 times. Here the main load goes to the triceps.
- Elbows to the sides, palms inward - the same amount. Breasts work.
- 5-10 times in the position indicated in diagram 1. Uniform load.
- 5-10 times on fists. Fists are needed to increase the range of motion. This will engage the pectoral muscles more.
Scheme number 2 will strengthen your triceps and chest from all sides. This is the most preferable option if you want to give a complex load to the body while charging. If you just need to do push-ups, Scheme 1 would be preferable.
Now you can see for yourself that thanks to push-ups you will be healthy and ready for work and defense at any time.
They will not provide a serious increase in mass or enormous strength, but are perfect for people who do not have time for the gym to keep their body in shape.
Among all the exercises that the fair sex performs in pursuit of a slender and attractive figure, push-ups for girls occupy one of the places of honor. When performing this exercise, all major muscle groups are involved.
Many training complexes contain variations of this exercise, as it forms a beautiful body contour, makes the figure slim, and removes extra pounds.
If you do push-ups regularly, at least 2-3 times a week, then after just a few weeks you can feel a surge of strength and positive changes in your body.
Push-up table for girls
For your convenience, I suggest you familiarize yourself with the ready-made training program, designed for five weeks of classes, three training days each.
By practicing this system, you can increase the number of push-ups performed by almost 10 times. If the first week seems too easy for you, you can start right away with the second, just don’t overdo it.
Don't let last week's big numbers scare you. Believe me, by practicing conscientiously you can achieve much greater heights.
Therefore, exercise, drink plenty of water and you yourself will be surprised at the results that this program will give. Moreover, they will be visible both visually and felt morally, in the form of strengthening willpower and self-confidence.
How are they useful for girls?
Different ways of performing this exercise help to work out different muscle groups. Classic push-ups, which everyone did back in school, load the muscles of the chest, arms, shoulders, and forms a flat stomach. The main benefit of push-ups for women is that they burn calories.
When performing this exercise we use the following muscles:
- Press;
- Backs;
- Hips;
- Buttocks;
- Breasts;
- Biceps;
- Triceps;
- Deltoid.
The exercise is convenient to perform at home if you don’t have enough time for the gym and exercise equipment. If you want to lose extra pounds and get a slim figure with defined muscles, push-ups are for you! You will be able to notice pleasant changes after just two months of regular training.
Carefully! Perform an intense warm-up before exercise for at least five minutes to warm up your muscles. Neglecting to warm up can lead to injury.
The benefits of push-ups for girls
Push-ups are a popular exercise for increasing strength and endurance and creating relief in the pectoral muscles. It would seem, why do girls need all this? Contrary to the popular stereotype, by doing push-ups you will not get huge male arms and shoulders - taking into account the physiology of the female body, this will be very difficult. Push-ups have a different, but also positive, effect on women. The benefits of push-ups for girls are as follows:
- It allows you to maintain the tone of the muscles of the chest and arms, maintaining elasticity and fit. You won't pump them up, but you can keep them in good physical shape. Additionally, the abdominal muscles are used, which receive a static load, so push-ups are also good for combating excess deposits in the abdominal area.
- Push-ups burn a fairly large amount of calories. Thus, they help to lose weight and develop muscles at the same time.
- Push-ups are good for your back and spine. Sometimes professionals advise performing them for those who often feel discomfort in this area.
How can a girl learn to do push-ups? 3 lightweight options
The ideal option for beginners from scratch is to perform a program of movements in a simplified form. Classic push-ups should be started once you have adapted and gained the skill of doing push-ups from higher surfaces.
Wall push-ups
This exercise is a lighter version of push-ups.
- We stand against the wall at a short distance. We rest our hands on the wall. Place your palms at chest level, shoulder width apart.
- We lean on our hands and perform push-ups against the wall, bending our elbows until our forehead touches the wall.
- We bend and straighten our arms slowly and smoothly, keeping our knees and back straight.
If you want to increase the load while performing this exercise, you can move further from the wall than one step.
You can start with ten exercises, increasing the number of repetitions each time. When you raise your arms, the load will double. Once your muscles are accustomed to the load, you can begin to perform more complex types of push-ups.
Bent over from the bench
- Feet together, palms resting on a gymnastic bench, sofa, bed, table, window sill. Arms are straightened shoulder-width apart.
- We perform push-ups by bending our elbows, as in the previous version.
performing these exercises for girls with a high support , gradually moving to lower options. When doing push-ups from a high support, you need to firmly fix the abdominal and back muscles and not bend in the lower back.
The exercise works well on the lower part of the chest muscles. We use the same muscles as in the classic version of the exercise, but they are loaded much less.
From my knees
Knee push-ups are great for beginners if you find the more advanced variations too difficult to perform.
- This exercise is performed in the same way, with the only difference being that the knees are located on the floor.
- Focus on your lower back – it should not bend.
The same muscles are loaded as in the classic version, but the load is lighter. By performing these exercises, you can perfectly work the muscles of the chest, shoulder girdle and arms.
Classic push-ups
Classic push-ups are very easy to perform exercises. But before you start, you need to train by doing easier options. The correct push-up technique for girls:
- We rest our toes and palms on the floor. We place the body perpendicular to the floor;
- With our arms bent at the elbows, we lower ourselves until our chest touches the floor.
- Slowly, as you exhale, return the body to its original position.
Regular performance of this exercise contributes to the formation of raised, attractive breasts.
Important! We do all exercises for effort while exhaling, relaxation – while inhaling. When doing push-ups, inhale while lowering (relaxation), exhale while pushing up from the floor (force).
Push-up technique for girls: common mistakes
When performing push-ups, beginners may initially make common mistakes that disrupt the technique, affecting the effectiveness and safety of the exercise. Their list is as follows:
- Sagging or, on the contrary, lifting of the pelvis. The entire body should be a straight line, from head to feet. The hips and buttocks should be neither higher nor lower than the back.
- Widely spaced legs. It may be difficult to hold them close to your body at first, but you have to get used to it - it's a must for proper technique. Otherwise, you can damage and strain your muscles.
- Another mistake, or rather misconception, is replacing regular push-ups with push-ups from your knees. The last option will not give you a full load. It can be included in the program, but only if you have not yet mastered the classic bench press technique.
Push-ups are a simple and effective way to improve your fitness. The push-up program for beginner girls may vary depending on your goals and level of training; it is only important to practice regularly and fully study the technique of the exercise.
What is the effect of changing the width of the arms?
The starting position of your hands affects the muscles you want to work. The following commonly used options exist:
Wide hand position
This placement of the arms distributes the load in a different way, since the emphasis is placed primarily on the pectoral muscles and the shoulder girdle. How to do them correctly?
- We lean on straight arms and toes. Place your palms twenty centimeters wider than your shoulders. Elbows do not extend beyond the line of the palms. We strain the muscles of the abdomen and back .
- We lower ourselves, bending our elbows, until a right angle is formed. The chest does not reach the floor a little.
- Straightening our arms, we lift our body up, pushing off the floor with force. We concentrate the pushing force in the shoulder girdle.
Narrow
This placement of the hands distributes the force to the triceps.
- Place your palms strictly along the shoulder line. Moving down, the forearms do not come off the body, and the elbows do not spread to the sides .
- We spread our feet for greater stability of the body. We lower ourselves, bending our elbows until a right angle is formed, while our chest does not reach the floor a little.
- Straightening our arms, we lift our body up, pushing off the floor with force. The pushing force in this variation comes from the triceps.
Features of women's push-ups
In order to maximize the benefits of exercise, you need to learn how to do push-ups correctly, depending on your goals. There are many variations of the exercise, so you should consider them in more detail.
Benefits of exercise
First, let's get acquainted with the basic push-up technique. The classic method involves starting in a lying position. Arms are straightened shoulder-width apart, legs rest on the floor, stomach and buttocks are tucked. The body forms a straight line, and throughout all segments of the push-ups.
If you do push-ups correctly, you can achieve the following results:
- lose weight;
- tighten the body;
- increase muscle strength and endurance;
- train your heart;
- strengthen joints and bones;
- create an attractive relief of the upper body.
Check out the technique of doing 100 push-ups to achieve the desired result.
Impact on the muscles when performing an exercise with emphasis on the knees
The main impact is on the arms, shoulders and pectoral muscles, but the benefits of push-ups extend to the entire body. The abdominal muscles are tightened, posture is leveled by training the spinal muscular corset, and the legs are worked out.
For women, such exercises are very important, as they help tighten the breasts and make them more attractive. Weak triceps and drooping shoulders are also often problem areas.
We also recommend that you pay attention to the article: Chest exercises for girls.
Important: girls must adhere to the norm of muscle pumping, since excess muscle mass looks unaesthetic and unfeminine. However, you yourself know this very well!
Girls are increasingly choosing the gym as their place to train. This is no coincidence. Such activities do not go unnoticed. A well-designed training program for girls in the gym will ensure achievement of the set goal. Let's figure out which exercises are suitable for ladies.
Types of push-ups
Let's look at the main types of exercises that are used in women's training. Classic push-ups are a necessary basis for determining your level of physical fitness. Push-ups for girls who are starting from scratch may seem difficult, so at the initial stage they can be replaced with a knee stand. So the load becomes less, but the effect will be reduced.
Basic push-up techniques: focusing on your toes and knees
For the pectoral muscles, use a wide arm position. You can also use wall push-ups to maintain chest tone. One variation of this exercise is to overcome resistance.
To focus on the hands, a narrow grip is used when the hands are placed close to each other. The elbows are bent parallel to the body, rather than spread out to the sides. A simpler option is reverse bench push-ups.
Tip: if possible, include dips in your training program. These shells are usually found in every yard.
To increase the load and train balance, use a fitball. His role in the classroom may be as follows:
- push-ups on the floor from the ball;
- placing the legs in the top position;
- push-ups against a wall;
- reverse push-ups;
- flexion-extension of the arms in an angular position with the head down.
Using a fitball in women's push-ups
The optimal training regimen should include several exercises for different muscle groups.
For training, men and women use different types of push-ups. Each exercise is characterized by the coverage of certain muscle groups and the degree of load on them. It is worth considering in more detail the main options for their implementation.
Readers found these materials useful:
When should you use additional weights?
Physically developed girls can use weights. We perform this push-up only from the floor. We use this type of exercise to additionally work the pectoral muscles. This push-up belongs to an advanced level of difficulty and is not suitable for those who have decided to practice this type of exercise for the first time.
To perform this, special vests with weights are used. At home, you can use a backpack filled with something heavy. The main thing is to secure it firmly, but so that the exercises are easy to perform. It is performed similarly to the classic one, but the fingers need to be slightly spaced to increase the area of support. The same muscles are involved, but the forearm is also loaded.
This type of exercise is used by women as part of other exercises if they have reached a high level and purposefully pump their muscles. When performing this push-up, the pectoralis major muscle is activated, which supports and lifts the chest. Those who perform this exercise regularly manage to cope with such an unpleasant phenomenon as sagging breasts.
Can girls do push-ups?
Very often I have heard really funny arguments against push-ups for girls. All of them are somehow connected with the chest. To close this issue forever, let’s look at the most common “cons”:
“Push-ups enlarge the breasts and deteriorate the mammary glands”
The interesting thing is that not a single person who told me such nonsense could explain what “worse” means. Firstly, no exercise can enlarge your breasts. Secondly, push-ups enlarge the pectoral muscles, which have nothing to do with the mammary gland.
“Push-ups make breasts smaller”
To reduce the percentage of fat in your chest, you need to actively lose weight. Push-ups, of course, help get rid of fat, but not as much as a regular treadmill. Have you ever noticed that almost all models from the world of sports have silicone breasts? Now, it's not because of the push-ups. These are diets and fitness.
“If you do push-ups during lactation, your milk will disappear”
This argument amuses me the most. My good friend answered him very wittily: “If women lose milk from push-ups, then men can’t pump up their abs - sperm will disappear.” I will repeat once again that the pectoral muscles have nothing to do with the mammary glands.
Doing push-ups incorrectly can backfire, but this applies to both men and women. Below we will talk about the benefits and possible harms of exercise.
Useful tips and tricks
- For girls, the most acceptable is the average pace of performing exercises with a small amplitude.
- Increase the number of approaches gradually. If you have just started doing push-ups, then one set of ten exercises will be enough. In the future, focusing on your condition, you need to increase the number of approaches. As you get closer to the advanced level, you will be able to perform three sets of thirty repetitions.
- The legs and top of the head should be in a straight line - the buttocks should not be raised.
- For untreated limb injuries, push-ups cannot be performed , as this can lead to a new injury. Check with your instructor before attempting push-ups. He will help you correctly calculate the load and control the technique of performing the exercises.
- When doing bent-over push-ups, you need to try to keep your body at 45° to the surface . Try to constantly improve the technique of performing the exercise. Remember that a lower level of inclination puts more strain on the muscles, which helps to increase the effectiveness of the exercise. The greatest load comes from push-ups from the floor.
Push-ups, which are performed gradually, “with feeling, with sense, with alignment,” and most importantly - regularly, replace a set of gymnastic exercises. The advantage of any type of push-up is that it is a “small simulator” that can load all major muscle groups. To carry it out, you only need desire and patience!
Advice from professionals
In order for a novice athlete to form a complete understanding of the features of performing push-ups, she should familiarize herself with the opinions of professionals on this issue.
Anna Drobina, fitness instructor
Anna believes that push-ups should rightfully be considered a basic exercise and be included in the training program of the vast majority of girls, regardless of the purpose of their exercise. This type of load involves more than 3 main muscle groups and has a minimum number of contraindications to its implementation.
Evgeniy Khodenkov, crossfit trainer
Evgeniy recommends that each of his students monitor the technique of doing the exercises during push-ups. Having worn a brace on the elbow joint for several weeks, he knows from his own experience how dangerous it can be to ignore the rules, in particular the need to control the direction of the elbow and maintain a bent position of the arm in its original position.
Elena Bagina, fitness trainer
Elena includes push-ups both in the set of exercises for her clients who want to lose weight, and for those who want to maintain their figure or achieve an increase in the total mass of the muscle corset. In her opinion, push-ups are one of the few universal exercises that are easy to perform and have a number of gentle options for increasing the load.
