How to do push-ups for women

We all know that push-ups are a convenient and effective exercise. Normally, you don't need any special equipment to do push-ups. It's a way of exercising that uses your own body weight as resistance. Most people think that push-ups are a man's sport, but this is not the case. Push-ups are also suitable for women and can help them shape their breasts. The following is an introduction to the push-up tutorial for women.

If you have problems doing a standard push-up, because women's breasts are mainly composed of mammary glands, fat, fiber bundles, and muscles, and you want to lose weight, strengthen your breasts, and keep your arms upright without making your arms noticeably thicker, you can try women's push-ups. This form of push-up uses your knees as support instead of your toes. This slight modification reduces the load and makes the push-up a little easier.

There are many benefits for women to do push-ups

Why? Data from researchers show that if women practice push-ups appropriately, they can not only enlarge and tighten their breasts, but also shape their shoulders, back and arms with better curves. Moreover, push-ups can help girls burn more calories, thereby maintaining their figure.

Not only that, doing push-ups can achieve twice the result with half the effort. Less exercise can achieve more efficient results than other women's fitness programs. However, women are often intimidated by push-ups, which require strength. However, American fitness experts have provided a set of methods to help women quickly learn push-ups.

Step 1: Learn the Basic Push-up

Bend over and support your body with your hands, keeping your hands slightly wider than your shoulders. Bend your arms until your chest almost touches the floor. Note: keep your arms close to your torso when bending your arms. Pause briefly when your body reaches the lowest point, then quickly push yourself up. Whether you are doing push-ups or push-ups, keep your body in a straight line. Because if any part of the body relaxes during the movement, the movement is equivalent to failure.

If women feel that supporting their palms directly on the ground will hurt their delicate palms, they can use a pair of small dumbbells as auxiliary tools. However, when doing push-ups, you must keep your wrists holding the dumbbells vertical, otherwise you may get injured.

Step 2: Improved and simplest push-ups

Fitness experts offer a range of push-up exercises for women to choose from, the simplest of which is the push-up with your knees on the ground. Compared with ordinary push-ups, this type of push-ups suitable for ordinary women does not support the ground with both feet, but with the knees. The effort required is much lower than ordinary push-ups, and basically any woman can do it.

Step 3: Uphill Push-ups

Find a bench with adjustable height, support your hands on the bench, and do about 12 normal push-ups. After you get used to push-ups at this height, you can lower the height of the chair. If you cannot do 12 push-ups each time, adjust the height back to the previous cycle and continue to challenge yourself.

Step 4: Do regular push-ups

Continue to lower the height of the incline push-ups, step by step, until you reach the level where you can do push-ups on normal ground.

Step 5: Split Push-ups

After you are able to do normal push-ups, gradually increase the distance between your legs and change the muscle groups you exercise.

Step 6: Downhill Pushups

This is a more difficult push-up. Find a cushion of suitable height to raise the landing point of your feet, which will increase the arm strength requirements of the push-up.

Step 7: Balanced Push-ups

Doing push-ups with your feet on a fitness ball not only builds strength, but also exercises your balance.

Step 8: Highest Difficulty Push-ups

Doing push-ups with your hands on a balanced fitness ball requires you to pay attention to body balance while exerting force on your arms, which is more difficult than placing your feet on the ball.

If women want to exercise by doing push-ups in their daily lives, they can follow the push-up tutorial for women above. If they stick to it, they will see that their breast shape will become more beautiful, and the whole person will become more sexy. However, you should not do too many push-ups every day, after all, it is a strenuous activity.