4 Moves for Push Up for Women from Easy to Hardest

4 Moves for Push Up for Women from Easy to Hardest

4 Moves for Push Up for Women from Easy to Hardest

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4 Moves for Push Up for Women from Easy to Hardest

Push up is a sports movement that involves almost all body muscles at the top. From the shoulder muscles, triceps muscles, chest muscles, and also the abdominal muscles as stabilizers. Not only tightens the muscles, push ups can also burn the body's calories. This push-up is not difficult, really. Even though women have fewer muscles than men, women can still do push-ups optimally. So, what are the women's push-up movements that can be done?

1. Wall push up

4 Moves for Push Up for Women from Easy to Hardest

This woman's push-up movement is the most light and easy. Starting from the wall push-up movement it will increase the strength of your upper muscles slowly but surely.

  1. Choose a strong wall and no barriers. Like paintings, or other displays on the wall.
  2. Stand in front of the wall upright.
  3. Place your palms on the wall at your shoulder height. The position of the hand straight touches the wall. While your palm is sticking, position your feet straight down and tightly. Give the distance between your feet standing with the wall.
  4. Keep your body flat, like a board, not bending at the hips or knees.
  5. If the body is ready to go straight, start bending your elbows and close your chest to the wall.
  6. When the chest almost touches the wall, press your palm back to straighten your arm back to its original position.
  7. Do the elbow bend and straighten it over and over again. Do it 12-15 times. If this feels easy for you, try to make the distance between the foot and the wall even further. Position of the foot farther than the wall. The farther the foot, the more effort you have to make to do this push-up.

2. Bench push up

4 Moves for Push Up for Women from Easy to Hardest

Unlike wall push ups, this time women's push-up movements are a little more difficult because they use a bench. You can use any sturdy bench to support your weight. Doing a bench push up movement makes your body position more horizontal than when you do a wall push up.

  1. Place your hands on the edge of the bench with your shoulder width apart. Positioning your shoulders with your wrist should be parallel.
  2. Straighten your legs away from the bench so that your body forms a straight line from shoulder to toe. The position of the foot must be straight with the distance between your right and left foot as wide as your shoulder. Before starting, make sure this position is correct because this is the position that determines your push-up movement is perfect or not technically.
  3. When you are ready, start bending your elbows, and lower your chest towards the edge of the bench. Keep your elbows close to your body, don't open them to the side.
  4. When your chest is close to the edge of the bench, go back to straighten your elbows like the starting position.
  5. Do these three sets of moves, with repetitions per set 8 times. Make movements with the technique as perfect as possible. No need to rush the important movements of the technique.

3. Knee push up

4 Moves for Push Up for Women from Easy to Hardest

In this woman's push-up movement the position of the body starts to become more horizontal and more similar to the usual push-up movements.

  1. Your position is now on the mat with the body's position leading to the stamp.
  2. Position your palm on the stamp with your hands straight. The distance of the right and left hands is parallel below the shoulder.
  3. The position of the knee against the mattress. The back position until the knee must be aligned straight.
  4. Then bend your elbows and lower your chest towards the mat. Lower your chest to almost stick to the mat, before sticking, push your elbows back straight away from the mattress.
  5. Do this movement three sets, with a set of 8 repetitions.

4. Traditional push ups

4 Moves for Push Up for Women from Easy to Hardest

Come to the hardest push-up movement between the other push-up modifications.

  1. Your position is now on the mat with your body pointing to the mat.
  2. Position your palms on the mat with your hands straight. The distance of the right and left hands is parallel below the shoulder.
  3. The position of the toes is attached to the mattress. From back to toe, body position should be straight. Hold your abdominal muscles before starting the push up movement.
  4. Then bend your elbows and lower your chest towards the mat. Keep your abdominal muscles tight while lowering your body to the mattress.
  5. Lower your chest to almost stick to the mat, before sticking, push your elbows back straight away from the mattress.
  6. Do this movement three sets, with a set of 8 repetitions.

Also Read:

  • Guidelines for Strength Training for Women
  • Routine Sports, The Key to Preventing Dementia for Middle-Aged Women
  • Besides Fun and Burning Calories, These Are the 4 Benefits of Pound Sports Fit

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