Few people know, but if you don’t know how to do push-ups, then don’t despair, you can make the most of your room.
If you couldn’t do push-ups from the floor, try doing push-ups from the wall. Now I’ll just tell you about wall push-ups for girls, how to do push-ups correctly and whether there is any benefit from it at all.
What do push-ups do?
These exercises are a great way to build a strong and beautiful muscle frame. The training block is selected for any age and gender. Many people believe that this type of exercise trains only a small number of muscles, but when the emphasis shifts (supporting positions of the arms and legs), the whole body is involved in the work. Actively pressing your own body from the floor makes you work:
- large chest muscles;
- triceps muscles (triceps);
- biceps muscles (biceps);
- deltoid muscles;
- Serratus anterior muscles (muscles of the lateral chest and upper ribs).
In addition to forming and strengthening the muscular frame, push-ups, like any properly constructed physical activity, develop proper breathing, lung function, improve blood flow in all parts of the body, strengthen ligaments and joints, and saturate the body’s tissues with oxygen. There is no age limit: even children can do push-ups under adult supervision.
For men
Standard push-ups with a properly designed program will allow any man to form a strong, attractive body. In combination with a diet, you can achieve the classic advertised body contour, which is actively promoted by modern mass culture. It is also worth noting the enormous benefits of these exercises for those who engage in martial arts: the joints of the hands, back muscles and abdominal muscles are strengthened, some push-ups qualitatively develop endurance.
For women
Although many people consider this type of training to be purely masculine, it is ideal for shaping an attractive female body. Naturally, the number of approaches and types of exercises will differ from the men's set, but with a properly designed program you can achieve quick and noticeable results. In addition to general physical benefits, exercise will help in the following aspects:
- the load on the forearms prevents sagging and sagging skin;
- excess weight is lost due to active burning of calories;
- correct posture is formed;
- the pectoral muscles are strengthened, which improves the shape and tone of the female breast;
- the upper abdominal muscles form an attractive flat stomach.
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.
How to learn to do push-ups?
A fairly common case when doing even one push-up from the floor becomes problematic
Unfortunately, weak muscles are the result of everyday relaxation, in particular a sedentary lifestyle, poor nutrition and many other factors.
httpv://www.youtube.com/watch?v=embed/GINJBKkTT_4
How to learn to do push-ups correctly in such a situation? It is very important to be consistent and start from easy to difficult. Requires persistence and willpower
How can a girl start doing push-ups from scratch? It's difficult, but it's possible. The training method is the same as for a guy.
Only due to natural strength, men can omit some stages, but the girl will have to go through them. Especially if there is no physical training.
Leading exercises are ideal in this matter, namely the use of various objects as auxiliary tools. There are the following types of push-ups:
- From the wall.
- From the bench.
- From my knees.
In order for a girl to learn how to do push-ups, she will have to go through all these stages. Each of them will effectively strengthen the target and core muscles, and also help build strength and endurance.
Thanks to the leading exercises, the body gradually moves from a vertical position to a horizontal one to perform classic push-ups. Let's look at each of these variations in detail.
Wall push-ups
One of the simplest and most accessible variations for those who have no physical training at all. This variation is very useful for girls and women, as it allows you to strengthen the muscles and prepare them for more complex work.
The peculiarity of the variation is that it is performed in a vertical position.
To complete this you will need a wall:
- We stand opposite the wall at a distance of about one meter and rest on outstretched arms, at shoulder level.
- The legs are together, the back is straight.
- We begin to bend our elbows, leaning towards the wall until we touch our forehead.
- We return to the starting position.
The farther your legs are from the wall, the harder the exercise will be. How many times should I do it? 3-4 approaches of 10-15 times are enough. Performing this variation every day for a week will allow you to move on to a more complex one.
Push-ups from a table or bench
The next stage will allow us to move the body to a more horizontal position, thereby increasing the load on the muscles. You can use a table, bench or chair.
The table will naturally be higher and it will be easier to do push-ups. Therefore, it is first recommended to try to perform the exercise from a bench or chair. If it doesn’t work out, then leave the table.
How to do it correctly with emphasis on the bench? It's simple. We take the emphasis while lying down, placing our hands on the support. The pose and technique of movement are similar to those from the wall:
- Bending your elbows, you need to reach the support with the middle of your chest.
- At the same time, the back, head and lower back are straight.
As with wall push-ups, we do 3-4 sets of 10-15 reps. As soon as you can do push-ups in this position technically 20 or more times, we move on to the next stage.
Knee push-ups
Knee push-ups are the closest variation to classic push-ups. By shifting the center of the support, the working weight is reduced.
This variation is very often used in group training, since almost everyone can perform it. This is one of the best lead-up exercises that allows you to load and work your torso well.
It is better to perform this variation on a mat to eliminate pain. Otherwise, the training will be very uncomfortable and the effectiveness of the exercise will decrease.
Let's look at how to properly do push-ups from a girl's knees:
Energy consumption during classic push-ups
Physical activity is an excellent tool for building a beautiful silhouette. Therefore, it is important to know how many calories push-ups burn, but in addition to correcting your figure, exercises provide the opportunity to strengthen muscles. Classes are suitable for everyone, regardless of age and shape. The exercise is variable, so energy consumption may vary.
Theoretically, standard conditions and classic push-ups allow you to spend 1 kcal in one approach. If you change the position of the arms and legs and apply different variations, the energy costs will be completely different. For example, in addition to the classic scheme, there are push-ups using weights and other options.
Expert opinion
Alexey Glotov
Master of Sports in Powerlifting
The most minimal energy expenditure is when performing exercises from a bench, from your knees or from a wall.
Kcal consumption during push-ups is affected by difficulty, intensity and number of repetitions. Experts believe that the ideal rate will be at a pulse of 120 beats per minute.
Training programs for weight loss include from 70 to 100 different push-ups. However, 70 and 100 kcal, respectively, will not be spent, since the indicator varies, so the approximate expenditure will be about 90 kcal. How many calories a simple push-up burns in an hour of training can be found out experimentally by using special gadgets for athletes.
There are several variables that determine the amount of energy expended:
- Height and weight. For example, the larger a person is, the more energy will be burned. It is worth remembering here that metabolism occurs even at rest.
- Floor. Men burn more calories than women, even if they perform the same amount of exercise. Men tend to have less fat and more muscle mass.
- Age. Aging affects a person's health status, as well as the amount of calories burned. Slow metabolism increases fat content and decreases muscle mass.
- Quality of physical activity. For example, the total energy loss depends on the intensity. Doing the exercises quickly and correctly will allow you to burn more.
Another important factor determining energy consumption is profession. A person spends quite a lot of time at work, but everyone’s activities are different. For example, when working in an office, a person spends virtually no extra calories. Professions such as librarians and employees spend approximately 2200-2500 units per day, so it’s worth thinking about how best to do push-ups during physical activity at home or in the gym.
Sitting for most of the day also involves little muscle activity. A salesperson or teacher who spends time at a desk spends about 2,800 units per working day. Doing push-ups in order to burn energy and pump up your abs is also necessary here.
A small muscular load, but constant movement increases the energy indicator, so doctors, postmen, and waiters give an consumption of about 3150 units. It wouldn’t hurt for representatives of similar professions to spend at least an hour working out in the fitness room.
If there is a large muscular load at the workplace, for example, the work of a mechanic or painter, then the consumption is expected to be about 3500 units. Standing up, bench press, 20-30 repetitions of simple push-ups and other lightweight exercises will help you burn off extra kilos.
Work that involves a very heavy load, such as that of loaders who use about 4,000 units, does not require much additional physical effort. Miners, metallurgists and masons do not need additional physical activity at all, since they spend at least 5,000 units at work.
Expert opinion
Alexey Glotov
Master of Sports in Powerlifting
If the work is not energy-intensive, additional physical activity is simply necessary. It is also important to consider the correct diet.
Push-ups are a great tool for building an athletic silhouette. Of course, it’s difficult to become a champion with push-ups alone, but it’s possible to slightly correct your figure. Also:
- This is an affordable and convenient way to strengthen your muscles and spend time benefiting your body and figure.
- The exercise is suitable for absolutely everyone, regardless of age and shape.
- When doing push-ups, the energy needed to perform the movement is lost.
Today there are many variations of the exercise, which differ significantly in energy consumption from each other. Each variation uses a certain amount of calories.
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