Learn to sneak easily, if regularly and hard to train. This type of exercise actively includes a fairly major body: breast muscles, triceps (shoulders muscles), biceps (muscles of the hands), buttocks, press. Girls should be started with smaller squeezing species, as the body should get used to certain loads.
Before you start, you need to make a good workout in order to warm up working muscles. Thus, movements will become more confident, the quality and number of approaches will increase.
Pushings are divided into several types and categories. Changing options also depends on the complexity, the use of loads. All exercises to girls are recommended to do on a soft surface of the Karemt type. 3 approaches are performed 10 times, a total of 1 time per week.
How to learn to press the girl - push-ups with additional elements
Push ups from the wall
The simplest exercise for pressing. The closer to the wall there are legs, the easier it is done. From this exercise, you can safely begin, gradually slightly increasing the distance of legs from the wall. Palms and feet are located in the width of the shoulders. When lowering the body to the vertical support, the voltage of the main operating muscles should be felt.
Push-ups with a bench or chairs
The higher the body is located, the easier it is to perform push-ups. Therefore, if the hands and shoulders are not sufficiently fastened to push the body in a horizontal position, you need to start with pushups from the bench or chair, the table. This will require a fixed support for which the entire weight of man will fall. The body is smooth, the hands are placed a little wider shoulders, feet at a short distance from each other. Under the fingers you can put a karem or to wear special gloves so that the angles are not given in the palm.
Pressing with extra weight (pancakes, neck with load)
Such pushups are perfectly suitable at that stage when the female body has enough strengthened to increase physical loads. To perform the task, you will need a damn 5 kg and a fixed bench. Over time, pancakes are added, respectively, the load increases. Instead of pancakes, the neck is used. Under mild weights, you can put a karem. In parallel, two benches of the same height are put. On one bench, hands are conveniently placed on another heel. Hands are put on the bench at a distance slightly more than the width of the shoulders. The pelvis hangs over the floor. Self put extra weight in such a posture is not possible, so you need the help of a partner. It sets the burden on the hips. The pelvis should be descended towards the floor. During this movement, the shoulder joints go to the level of elbows.
How to learn to press the girl - push ups without additional elements
Floor press from knees
Exercise for those girls who find it difficult to squeeze their weight right away from the floor, relying only on the palms and the fingers of the legs. The knees are put in bulk. The feet cross to convenience and in order not to have a hindering kicking. Hands (palms) are placed in the width of the elbow. The back straightens, the head looks forward right in front of him. The whole body should be in the maximum voltage, that is, to use all its strength. Hands bend in the elbows, the chest lowers almost oppressive to the floor. Fingers look forward.
Floor beasts are widespread enough
Pressing from the floor with a wide arrangement of hands is performed easier than with narrow. Therefore, girls are recommended to begin with a wide performance. The body is horizontally, smooth back and shoulders, legs do not bended in the knees. Palm placed on the floor at the level of shoulders. The chest lowers as low as possible, the body is intense and is actively included in the work. If it is felt that the exercise does not work in all the rules, other suitable pushups should be selected. Any exercise must be completed correctly, its effectiveness depends on it.
Floor beam narrow grip
What are the main differences of a narrower arrangement of hands during pushups? These are the action options for the same muscle complex, as well as the strength used. Narrow grip is harder, so not every girl can immediately perform this exercise. With a slight distance between the palms, you can use your knees.
Man takes horizontal position. The body is smooth from the head to toe. Hands are located at the level of shoulders. Large and index fingers of both hands should come in each other. Head always looks right in front of him. Feet are becoming a little than the width of the shoulders. In this position, the body goes down to the floor. There is a load on the elbow joints, wrists, so it is not recommended to do such an exercise if a strong discomfort is felt in these areas.
To obtain good results, it is very important to know what prevents work on yourself is bad habits (smoking, alcohol), poor-quality food (overeating, diet), uncomfortable shoes and clothing. In some painful conditions, such as scoliosis, arthritis, a general painful state, there are caution for performing pushups.
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