Is it hard for girls to do a push-up? Try this practical method, or you can do 20 at a time

Push-ups are an exercise program for upper body strength and one of the trump card movements of bodyweight training. Therefore, strength is the basic condition for push-ups. Generally speaking, boys without standard push-up experience can only do 3-5 at a time (group), while the strength of girls is significantly lower than that of boys. For girls, push-ups are more difficult, and it is very difficult to do a single push-up. An ordinary thing. However, there are also many girls who like sports, including push-ups. Doing push-ups for a long time can make girls healthier, skin firmer, and more symmetrical. So, how to make girls complete more at a time, or even achieve 20 to be excellent, this article will share a set of practical methods that can be done at home, which is convenient for novice girls who love beauty.

Since push-ups are a strength program for bodyweight training, and girls' strength is weaker than boys', weight is the premise of whether you can do more and persist for a long time. If you're overweight and haven't really started, you may want to give up. Taking a 25-year-old young woman with a height of 160cm as an example, according to the standard range of Asian women's body health index (BMI) of 18 to 23, the weight of 58kg is relatively standard. If you are overweight, the author's suggestion is not to rush to start your push-up training program. The first thing you need to do is to lose weight. Jogging is recommended. If you are overweight, it is recommended to swim first and then jog. Generally speaking, with proper control of diet and ensuring nutritional intake, weight will be significantly reduced in about 3 months.

After losing close to the standard weight, you can formulate a push-up training plan and start implementing it. Step by step and from easy to difficult are the keys. As with all sports, advancing the push-up requires a long-term training program. Taking the girl above as an example, set a goal for half a year. The push-ups from simple to difficult are wall push-ups, kneeling push-ups, and standard push-ups. There are 3 sets a day, and the number of each set is gradually increased.

Set specific goals for push-ups as:

Standard push ups

Do 20 at the end of the sixth month,

Do 15 at the end of the fifth month,

Do 10 in the 4th week of the 4th month, 8 in the 3rd week, 5 in the 2nd week, and 5 in the 1st week;

Kneeling push-ups

20 at the end of the third month, 10 at the end of the second month,

wall push up

Do 20 in the fourth week of the first month, 15 in the third week, 10 in the second week, and 10 in the first week.

The number of each set is from 40 standard push-ups at the end of the 6th month... 10 wall push-ups in the first week of the first month, looking at this goal in reverse order, is it still easy! Suggestion: Be sure to set goals, otherwise the push-ups that make many boys quit halfway will make you give up before you really start. In addition, 1 hour before dinner at night is more suitable for doing push-ups.

It is worth mentioning that in the process of standard push-up training, there will be some objective factors that prevent you from completing the plan. For example, lack of sleep time (low quality) the night before will lead to insufficient strength when doing push-ups the next night, which may lead to abandoning the plan for the day. For another example, weight changes will also affect the long-term plan for push-ups. Therefore, controlling weight through regular jogging is the "golden key" for girls to stick to push-ups. In addition, long-term jogging helps to improve the core strength of the body, which in turn helps to improve the stability of the body during push-ups, making it less difficult for girls to practice push-ups!

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