Push-Up Training For Women


Push-Up Training For Women

The New York Times calls the push-ups the "Ultimate fitness barometer." They are an exercise that involves all the major muscle groups in your body, including your core, legs, arms and chest. Flexions require little space and no additional weight and are a relatively easy way to postpone the effects of aging.

Importance

As we get older, we lose muscle. The "New York Times" says that people lose almost a third of their total strength between the ages of 20 and 70. Women have 20 percent less muscle than men in general, so that as women they age, diminish their resistance in a more magnified way. The muscular gains that strength training provides help build strength in the remaining muscles. So, although the muscle is still lost, the strength can be maintained. The ironing position is especially important, since it allows muscle memory to help us grab ourselves if we fall.

Number of push-ups

On average, women who are 40 years old should be able to do 16 traditional push-ups, according to the "New York Times". Military regulations require that a 40-year-old woman do 13 push-ups to pass the physical training test. The requirement is 17 push-ups for women and between 20 and 15 push-ups when women are in their 30s.

Correct way

To do a traditional flexion, start by kneeling. Bring your hands to the floor, shoulder width apart. Press down on your hands and bring your legs back, supporting yourself with your fingers. Center your weight, flattening your back until it is parallel to the floor. Slowly lower until your elbows are at a 90 degree angle. Push back slowly and return to the starting position. Keep your back straight throughout the movement.

Training

Find out how many push-ups you can do right now. Start training with half that number. Therefore if you can currently do four push-ups, start with two. Perform two push-ups four times, resting 60 seconds between each set. So, for the fifth series, do as many as you can. Rest one day and then repeat the training, adding an additional flex. Rest one day and repeat again, adding another. If you are training Monday, Wednesday, Friday, we start with two on Monday, three on Wednesday and four on Friday. Each new week, multiply your initial number by the number of weeks you have been training. If you started with two, the second week would start with four and the third week with six.

Alternative positions

You are not alone if you can not bend in the traditional position.Start training at a counter (counter) and work in the traditional position. Standing, place your hands on the counter and move your feet outward so that you are tilted at a 45 degree angle. Lower yourself gently, bending the elbows until the arms form a right angle. Push up. After gaining a little strength, move to a step and perform the same movement. Finally, step on the ground.

Video Tutorial: How To Do Pushups for Beginners (STEP BY STEP GUIDE!!).

Like This? Share With Friends: