Do you want to be popular with girls, but your appearance is not very good?
I decided to show off the heroic strength, fell to the floor , tried to do push-ups, but because of my weak arms I couldn’t get up ?
Well, in this article I will tell you how to avoid such embarrassments in the future.
I’ll tell you how to do push-ups if your arms are weak and show you a video with the push-up technique for beginners .
First, strengthen your muscles
To be able to do push-ups, you, at a minimum, need to have powerful arms and chest . Weak arms will become your obstacle to real push-ups.
It would also not be superfluous to say that before you rely on a girl’s breasts, first take care of yours. To do this you need to swing .
Push-ups work the triceps, pectoral muscles and deltoids.
Breast
To make your chest muscles as elastic as in the films from your father’s tapes with the caption “wedding,” you will have to press iron .
Do bench presses, dumbbell presses, press everything you can get your hands on , try to do push-ups at least from your knees, like a nine-year-old girl in physics class.
Deltas
In order for your deltoids to become round, like balls, and help you learn how to do push-ups, you also need to do all the push-ups, all the time. But, unlike the chest, you need to do this not lying down, but sitting .
Triceps
It remains to pump up the triceps.
If you are trying to tense your biceps and thereby impress your friends and girlfriends, and your triceps are serenely fluttering in the wind , then you are unlikely to be able to do push-ups.
You need to do exercises where you need to extend your arm at the elbow , this is where your triceps will get strength.
Suitable for you:
- French press;
- bench press with a narrow grip;
- arm extensions with dumbbells from behind the head;
- many other fun exercises.
I described these and other exercises in an article about strengthening weak arms , where you will also find a video with the correct technique for performing them.
All these exercises need to be done with the maximum possible weight, but not at the expense of technique.
If you have weak arms, you don’t need to hang all the weights in the gym on the barbell and strain everything you can, even your little toes, just so you don’t get crushed.
Do 6-10 repetitions, increase the weight gradually and your muscles will thank you sooner or later .
Half push-up
You only bend your elbows slightly, so that at the lowest point of the movement your shoulders do not even reach parallel to the floor. As a rule, such push-ups are performed quickly and jerkily. It looks terrible, greatly reduces the load on the muscles and slows down progress.
It makes sense to do this if you were punished for chatting during training or if you bet money that you would make a hundred in a set. And then with a not particularly picky person.
If you want to get stronger and tone your chest and triceps, the full range is your best friend. To avoid fussing with matchboxes and elbow angles, simply push up until your chest touches the floor.
Touched - score. No touch doesn't count. When you start doing push-ups correctly, the number of repetitions per set will drop sharply, but you will get much more benefits.
Learning to do simple push-ups
Next, let's remember about push-ups for girls. To learn how to do push-ups like a male , you need to go from the very beginning, gradually strengthening your weak arms.
Find some kind of crossbar or bench in the gym, place your hands on it and start imitating push-ups.
It's easier to do push-ups from higher ground. At home you can use a sofa .
You can also do push-ups from the floor, but from your knees.
The main thing is not to stick your buttocks back so that they don’t find adventure in the gym. Now is the 21st century, the century of tolerance.
Therefore, try to keep a straight line from your knees to your shoulders and then your buttocks will not find any adventures.
Should you force your child to do push-ups?
Many parents are not sure whether push-ups are beneficial for children, so they are in no hurry to do this exercise. Before we teach, let's find out what a push-up is?
This is a basic physical exercise that is performed from an emphasis position lying on outstretched arms. The athlete lifts and lowers the body using the strength of the arms and pectoral muscles, maintaining a straight body position throughout all stages of the execution.
It’s worth teaching your baby to do push-ups, if only because it’s an excellent exercise for strengthening the muscles of the shoulder girdle. In the process of work the following are involved:
- Triceps;
- Pectoral muscles;
- Deltoid muscles;
- Latissimus;
- Quadriceps;
- Press;
- Back;
- Toes and hand joints.
It doesn’t matter who is trying to learn how to do push-ups, a child or an adult, the exercise is equally useful for everyone. A physically active child will definitely grow up strong and strong, strengthen his immune system, improve coordination of movements, and develop many different skills.
Let's talk in more detail about the benefits of push-ups for children?
Doing push-ups like adults
Then you can move on to “ wave ” push-ups. Lie down completely on the floor (I strongly do not recommend doing this exercise in the morning, you might fall asleep), then lift your chest off the floor, then your legs and finally your knees. You lower everything in reverse order.
When you already feel lightness in your weak hands, but you still can’t do normal push-ups, you can complicate the task and understand it in the same way as described above, and lower yourself with a completely straight body.
After all these manipulations, you can move on to truly masculine push-ups. With your first full push-up, your life will change dramatically. There is a risk that you will become so brutal that you will grow a beard, an ax will appear in your hands and you will go to cut down a forest somewhere in Siberia.
Benefits of exercise
Before teaching a child to do push-ups correctly, let’s make sure once again that our intention is correct. Just look at the solid list of advantages and feel free to start training!
- The exercise develops a sense of concentration, teaches interaction between the upper and lower body;
- It perfectly strengthens physically, makes the child strong and strong;
- Regular physical exercise strengthens the immune system, affects growth and overall development;
- It has been proven that sports have a positive effect on the mental abilities of children;
- Classes teach self-discipline, endurance, responsibility, develop a healthy attitude towards the hygiene and physiology of your body;
- It is worthwhile for a child to learn to do push-ups because the exercise stimulates the powerful development of the child’s abs, arm and chest muscles, and strengthens joints and ligaments;
- During training, blood flow accelerates, the blood is more quickly saturated with oxygen, which means that every cell receives increased nutrition, which has a positive effect on the overall health of the body;
- Sport has a great influence on the normal socialization of children, which is why every parent should stimulate and encourage their desire to engage in sports.
Please note that if you do not follow the correct push-up technique, all the benefits can easily be reduced to zero results. On the contrary, you risk harming children by overloading joints or muscles. You need to teach not only the correct technique - it is important to do push-ups when you feel good and in a great mood. Also, consult with your pediatrician to see if your child has any contraindications for playing sports.
Some tips
If you eat just one bite, you won’t have enough strength to do full push-ups. So read this article on how to eat healthy to gain strength and power.
If regular nutrition is not enough, start taking a gainer - it will give you strength and energy.
When you have gained a little strength in your frail little arms, but they still resemble thin twigs from afar, you need to pump up your thin arms so that they have even more heroic strength.
At what age can you do push-ups?
So, we hope we have convinced you that it is worth teaching your child to do push-ups. However, parents who doubt the advisability of this exercise are also, in their own way, right. Meanwhile, the correct position on this issue depends on the age of the child. It is important to do everything on time - and there is also a recommended age threshold for push-ups.
Let's find out at what age a child can do push-ups - we'll give a comprehensive answer to this question:
- From 3 to 6 years old, it is important to focus on flexibility and plasticity, that is, do stretching exercises. With age, a person loses the elasticity of muscles and ligaments, so it is important from childhood to teach a person to love stretching, to form the right foundation;
- From 6-7 years old you can begin to introduce cardio exercises into the complex. Include abdominal exercises, push-ups, squats, running, pull-ups.
- From the age of 10, you can start training with light weights, or complicate the previous complex. You should work under the strict guidance of a trainer; only he can teach you how to do all the elements correctly. The articular-ligamentous apparatus is not yet fully formed; accordingly, the load should be minimal.
- From the age of 12, teenagers can safely use light weights.
Thus, we can conclude that it is worth teaching a child to do push-ups from the age of 6-7, that is, from the moment he enters school. By the age of 10, regular push-ups can be complicated by more complex subtypes (explosive, on fists, with legs raised to an elevated position). A 12-year-old teenager can begin strength training, do push-ups with weights, and practice the most complex variations of push-ups (on one arm, on the fingers).
Features of children's push-ups
Before you teach your child to do push-ups, read the recommendations below:
- It is important to adequately assess the child’s level of preparation. Children with poorly developed muscles should start with lighter variations of the exercise. A gradual increase in load will gradually prepare the muscles for the classic push-up method. In this case, the child will not lose motivation, he will not be disappointed in his capabilities;
- It is possible to teach a child to do push-ups from scratch, but it is extremely important to show him the correct technique. Make sure you really know how to do push-ups;
- Assess how much your child wants to learn how to do push-ups. You should not convince him to work through force. Parents who are looking for information on how to get their child to do push-ups are going down the wrong path from the very beginning. Analyze whether your son is ready for such a load, how dexterous, fast, active he is, what is the speed of his reaction.
- Create a clear lesson program; this is the only way you can teach your baby to do push-ups quickly and technically correctly.
Complicated Variations
As we said above, closer to ten years of age you can move on to more complicated variations of push-ups. Let's look at how to do push-ups correctly for a 10-year-old child and what types of exercises he should be taught:
- With a bang. During the lift, the athlete performs an explosive force, pushing the body upward. At the same time, he must have time to clap before placing his hands on the floor;
- With hands off. Similar to the previous exercise, but instead of clapping, the athlete needs to throw his body up in order to have time to fully straighten and lift his arms off the floor;
- With feet resting on an elevated platform. This condition significantly complicates the classic variation, but it’s definitely worth teaching a child to do push-ups like this. During the execution process, more effort is required, which means that all available forces are mobilized.
- After 12 years, a boy can be taught to do push-ups on the floor using his fists or fingers;
- Particularly difficult variations include handstand push-ups and one-arm push-ups. These techniques require excellent physical fitness of the child.
In conclusion, we would like to emphasize that boys simply have to do push-ups. Every father must teach his child, and best of all, by his own example. This is a basic exercise that demonstrates strength and lays the foundation for a man's future appearance. It is present in all GTO standards and in school curricula. Can be practiced in any sport. Teaching a child to do push-ups on the floor is not at all difficult, especially since the technique is extremely simple. Your main task is to prepare the muscles for the load. If the body and muscles are ready, your child will not have any problems with push-ups.
