Do you want to wear shirts and dresses with open shoulders or an English armhole, and not be embarrassed by the "wings" of fat on your arms? Or look beautiful in a T-shirt with thin straps? Then you definitely need to know how to learn push-ups. Indeed, without the correct load on the upper shoulder girdle, harmonious parameters of the figure cannot be achieved. The chest will be saggy, and the arms will be flabby and croissant-like.

Why push-ups best exercise for slimming arms? It's simple: you can do it anywhere, because you don't need any special tools. In addition, you work with your weight, so the more you weigh, the faster and better you will be able to lose weight in your arms and build muscle.

In addition, there are several types of push-ups that you can do at the office to pump up the pectoral muscles, lose weight in shoulder girdle and get beautiful, embossed hands.

A short excursion into anatomy

Anatomy shoulder muscles and arms consists of their biceps, triceps, deltoid and trapezius muscles. But power loads, such as push-ups from the floor, involve both the pectoralis major and latissimus dorsi back, so weight loss will be complex and you will receive as a bonus beautiful back and clearly visible collarbones. Only biceps and triceps are responsible for the relief of the arms. The deltoids and trapezius are already forming a beautiful relief of the shoulder.

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For everyone to be involved muscle groups, the fitness complex must be developed from different types push-ups.

And now to the training itself - here are the best types of push-ups for weight loss.

Classic push-ups from the floor

You can do this exercise in a standard plank or from your knees (many people call these types of push-ups "female"). During the exercise, the deltoid muscles, triceps and pectoralis major muscles are involved.

How to do: rest your knees (or socks) and hands placed shoulder-width apart on the floor. Push up, straightening your arms at the elbows. When bending, the elbows will "look" to the sides. Movements should be smooth and unhurried. A slow pace contributes to a good study of the muscles. Do 15-20 pushups for 2 sets.

Remember: the narrower you put your hands, the more the triceps tense up.

Push-ups with raised legs

Reminiscent of classic push-ups from the floor, only the legs should rest against the sofa or chair. That is, the body, when lifting, should line up in a line parallel to the floor.

This is the most effective method improve the shape of the arms and chest, as well as overcome excess fat concentrated on the back and forearms.

How to do: Rest your feet or knees on the sofa and bend your elbows, as with standard push-ups from the floor. Do 15 repetitions in 2-3 sets.

The skin on the hands, in the absence of activity and the necessary loads, loses its tone and begins to sag. This happens when muscle fibers relax, they become flabby, lethargic and sagging skin spoils appearance and figure, especially if you wear open blouses and dresses.

the site is in a hurry to please women with the fact that a set of exercises and the right approach to their implementation is guaranteed to help lose weight in the shoulders and tighten sagging skin on the hands. So, let's consider home exercises for weight loss of hands and features of building a lesson plan.

How to lose weight in arms and shoulders

Even with active physical activity and rapid weight loss, arms and shoulders decrease in volume much more slowly than all other problem areas. Therefore, do not forget to perform special exercises for the arms and shoulders in order to get rid of body fat. Note that women's hands are much weaker than men's muscles. Pumping up massive arms for a woman is not so easy, for this you will need to train 6-7 times more than a man.

Many ladies are afraid to perform special exercises for weight loss of arms because of the fear of pumping up muscles and losing femininity in the shoulders and posture. First, in order to really increase muscle mass a woman will need not only to perform a plank or push-ups, but also to exercise on simulators in the gym. If you just want to tighten the skin and lose weight in the arms, home exercises with dumbbells, yoga asanas aimed at the arms, exercises with a chair or own weight.

In order for the arms to lose weight and the muscles to gain tone, it is necessary to direct forces to work out 3 main muscle groups: biceps, triceps and deltoid muscle.

How to properly train to first get rid of fat on the arms and tighten the skin:

• arm exercises alone will not be enough for full weight loss, they must be combined with cardio training (30-40 minutes) or aerobic exercises;
• use additional arm weights (dumbbells or kettlebells) to speed up the process of returning muscle tone;
• exclude harmful products, fatty, flour and sweet, limit the use of bananas and grapes.

A set of exercises for weight loss in the hands develops not only the muscles in the shoulders, but also touches the back, eliminating wrinkles, and the chest.

How much do you need to exercise to lose weight in the arms

To fully work out the muscles in the arms, it will be enough to perform a set of exercises 3 times a week. Daily exercises will not bring the expected results - the muscles definitely need rest and time to recover. During training muscle fibers are torn at the cellular level, which provokes the growth of new fibers. In order for muscle growth to occur naturally, they need 24 hours to rest and recover.

Training rules for effective results:

• do not forget about the warm-up;
• perform a set of exercises every other day;
• After class, be sure to do the “hitch” exercises to calm down and relax.

Plank and push-ups for slimming arms and shoulders

Properly performing push-ups and planks will help in losing weight. It is with push-ups that you can start strength training(after warm-up).

How to do push-ups

Lie on the floor, put your toes on the floor, place your hands under your chest and rise to outstretched arms. When pushing up, make sure your torso is parallel to the floor. If at first you cannot do a full-fledged push-up from the floor due to lack of experience, perform an easier option: do not rest your socks on the floor, but your knees.

How many times to repeat: 10 pushups x 3 sets.

Another option for push-ups is reverse push-ups with a chair. In this exercise, the shoulders are perfectly trained and the press works.

How to do push-ups with a chair

Rest your palms on a chair, place your heels on the floor, bend your legs slightly. Lower your pelvis down and bend your elbows. Follow the inhalation and exhalation: lowering in inhalation, raising the pelvis on the exhale. Pay attention to how the elbows move when lowering the pelvis: the elbows should go back, in no case to the sides.

How many times to repeat: 12 times 3 sets

Arm Slimming Plank

The plank is considered to be the most capable of burning belly fat, but the arms are also involved in this exercise, so do the plank on the elbows, on straight arms and the side plank for 1 minute each.

Exercises for weight loss arms with dumbbells

1. Raising hands with dumbbells to the chest

Stand up straight and take dumbbells in your hands, wrists forward. Bend your arms at the elbows, pull the dumbbells to your chest. Important: do not unbend your arms to the end, leaving them slightly bent when lowering down. Perform 20 times in 3 sets.

This is a biceps exercise. You can pull up two arms with dumbbells or alternately each.

1. Lifting a dumbbell over your head

Stand up straight, grab a dumbbell with both hands, wrists facing each other. We raise our hands with a dumbbell above our heads and slowly start back. When you bring your arms back, bending your elbows 90 degrees, press them to your head. Perform 20 times in 3 sets. The triceps are being developed, so the execution may cause some discomfort, be prepared for this.

1. Retracting hands with dumbbells back

Place your feet shoulder-width apart and slightly bend at the knees, perform an incomplete tilt. Bend your elbows 90 degrees and pull them back. Dumbbells should be placed near the abdomen. Straighten your arms and bring them back, hold the pose and bend your arms again. Do 20 reps for 3 sets. Exercise perfectly develops triceps.

1. Deltoid muscle exercise

Stand straight, spread your legs to the sides. Hold dumbbells in your hands. Raise your arms to the sides, wrists down. When performing an exercise on the deltoid muscle, the body should not move, only the arms work. Do 20 reps for 3 sets.

Inadequate training of this muscle will be confirmed by a burning sensation in the shoulders when performing the 2nd approach of the exercise. If you can't do all 20 reps, reduce your reps to 10 reps per set.

Do not immediately perform 3 sets of one exercise, alternate the load on different muscles: first on the triceps, then on the biceps, then on the deltoid muscle, and in a circle.

Do not be afraid to load your hands, because for a curved shoulder line, graceful posture and beautiful hands you have to work hard to get tightened skin. You only need 30 minutes of free time to complete. Remember to do some calming exercises after your workout to restore your breathing and relax your muscles.

Today I want to give you one simple but very useful advice about what will help you lose weight.

Following this advice will greatly help to significantly speed up your metabolism (without which, as you know, healthy weight loss is impossible in principle) and quickly lose weight. Moreover, the method described below can generally be an independent tool for keeping yourself in good shape!

We are talking about the so-called "metabolic bonus". The name stuck with light hand one of my readers.

The essence of the method is simple. During the day, you need to perform from 100 to 500 (sometimes up to 1000) sit-ups or push-ups. Don't be intimidated by these numbers, because we are not talking about the number of repetitions at a time, but about the total number of repetitions for the whole day.

So, every day, all seven days a week, in any free minute, when it is convenient and when you remember about it, do 10-50 squats or push-ups. It is not so important at first whether your technique of these exercises is good. The main thing is to start doing them. Even if with a limited amplitude, even with support on a wall or on a table. But by all means do it! Gradually, you will realize that you can do these exercises cleanly, easily and in a fairly large number of repetitions. I have described the nuances of the technique below.

Your task is to score a total of 100 (for starters) or more repetitions per day (as already mentioned, 1000 can be) in one of these exercises, and even better in both.

You can alternate squats and push-ups. For example, they did 10 squats, and then immediately did 10 push-ups. Or alternate their implementation during the day. Let's say 25 sit-ups at 10 o'clock and 20 push-ups at noon. Then at 13 o'clock again 25 squats and so on.

What gives a metabolic bonus? You are losing weight!

A fairly noticeable load that is constant throughout the day stimulates (accelerates) well and is generally very natural. Let me remind you that the metabolic rate is the rate of burning calories at rest. The higher it is, the slimmer and more active the person. The faster your metabolism, the faster you lose weight!

Moreover, if you begin to use a combination of squats and push-ups, performing them one after the other, another important and beneficial effect is obtained - the stimulation of adrenaline production. This is the best (along with cortisol) friend of a person who wants to get rid of extra pounds because it promotes the removal of fat from fat cells.

Exercises for weight loss

Squats

Squats. Initial position.
Squats

It is best to squat with your feet slightly wider than shoulder width apart. Socks slightly apart. Keep your heels off the floor and try to sit as low as possible. Look forward and do not lower your chin to your chest. Hands while squatting should be carried forward, and even better, raise them up as far as possible. When bending the legs, inhale, when unbending, exhale.

Squat speed is individual. But if you spend 1-2 seconds on lowering and 1 second on lifting, this is a great pace. It is not necessary to linger in the upper and lower position. Perform the exercise as if in one single and continuous movement.

It is most convenient to do push-ups, wide (about 80-90 cm) with arms apart. When bending your arms at the elbows, spread the shoulder parts to the sides at a right angle to the body.

If push-ups from the floor do not work, it does not matter. Push up either from your knees or from a support (such as a table or chair).

Push-ups from the floor from the knees. Start.

When bending your arms, inhale, when unbending, exhale. Push-up speed: bending the arms - 1-2 seconds, extension - 1-2 seconds.

Other helpful exercises

There are a lot of very expensive exercises that significantly boost your metabolism. Moreover, most of them are available even to completely unsportsmanlike people with overweight. For example, walking, burpees (at least in a simplified form), stretching, lunges back, thrusters.

Just try to achieve large quantitative indicators in them every day or at least every other day!

walking

Just walk whenever and wherever possible. At least 1 hour per day!

I have a separate post dedicated to this kind of useful activity -

burpee

Do not rush to immediately abandon this "terrible" exercise! Try it! It's not as difficult as it seems. You just have to do everything carefully, slowly and gradually increase the load. And you will not be able to compare with me in performing burpees for a long time. I've been training for a very long time. I can do more than 500 times without stopping ... I wish you the same! Details about the exercise in this article - By the way, the article has a simplified version of the exercise.

footing

This is also a rather difficult exercise, but if you learn how to do it at least 20 times per set, be sure you will lose weight and be in great shape. There is a separate post about the exercise -.

Back lunges with arm curls

Lunges back with bending arms with dumbbells. Start.
Lunges back with bending arms with dumbbells. Finish.

Lunges are much easier to do than other exercises. But be sure to watch your knees. Don't push them too far forward. Detailed description lunges.

Trusters

Tracer with rod. Standing, barbell on the chest.
Tracer with rod. Squat
Tracer with rod. Barbell bench press.

This is another very powerful and costly exercise. But it is also very effective in helping to burn calories and lose weight.

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Many people do not have access to the hall, but this does not stop them from building beautiful body. They use exercises that do not require special equipment. They can be performed anywhere. One such exercise is push-ups.

This banal movement can work wonders, of course, if done correctly. But how many push-ups do you need to get the result? I propose to look into this issue together.

A few words about the exercise

Push-ups from the floor are basic exercise, which are performed mainly with the weight of their own body. It is called basic because the biomechanics of movement involves the use of more than one joint and muscle group.

The main load when doing push-ups falls on the pectoral muscles and triceps. The muscles of the lower back, abs and gluteal muscles. The shoulders are also involved in the movement.

Depending on the type of push-ups, the main load is shifted to the chest or triceps.

Variations of push-ups from the floor:

• Push-ups with different hands.
• Push-ups with a raised body or legs.
• Push-ups with increased amplitude.

How many push-ups do you need to get results? It depends on your goal. To increase the number of repetitions in one approach and increase muscle mass, different training schemes are used, as well as other variations of push-ups.

How to learn to push up a lot

No matter how strange it may sound, but in order to learn a lot of push-ups at a time, you need to do a lot of push-ups. This means that during the day it is necessary to conduct 1-2 endurance workouts.

How many push ups per day? As much as possible. Find out the current maximum amount repetitions and strive to increase this figure by one repetition every day.

There is another way. Divide your workout into 5-6 sets. In the first set, complete 80% of single maximum repetitions, and in each subsequent approach, add one repetition. Try to progress the load in each workout - this is the key to success.

Rep Program

Let's say your maximum is 50 push-ups at a time. This means that the first set starts with 40 repetitions.

• the first approach - 40 repetitions;
• the second - 41;
• third - 42;
• fourth - 43;
• fifth - 44;
• sixth - 45.

Rest between sets 30-60 seconds. If you can't complete the program right away, don't give up. Remember, you have to do push-ups as much as you can, and everything will work out.

How to build muscle with push-ups

This not an easy task, since basically the work happens with your own weight, and for muscle growth you need a constant progression of the load. You can be smart and put weights on your back, but soon it will not be enough. But even without the extra weight, push-ups can build some muscle.

The load in this case is regulated by the speed of the exercise. Muscles do not count kilograms, they care about the time of work. Spend 3 seconds lowering the body and 2 seconds lifting.

The increase in load is also provided by an increase in the amplitude of movement. To do this, put a few books under your palms or use special platforms. In addition, if you put your feet on a hill, the exercise will become even harder.

So, if you want your muscles to grow, do the exercise at a slow pace, increase the range of motion with the help of platforms and the position of the legs relative to the head.

How many times do you need to push up? Do 8-10 reps in 4-5 sets. Shift workouts during the day of rest. Between sets, take a break of no more than 1 minute.

Push-up technique

Take a “lying emphasis”, straighten your arms in front of you, feet rest on the floor, legs together. The chest, lower back and legs should be straight and in one line. When lowering, keep your elbows at an angle of 45 degrees in relation to the body.

At the bottom point, touch the floor a little with your chest, so the muscles will stretch better, which means that the prerequisites for growth will be higher. IN top point do not fully straighten your arms to maintain the load in the target muscle. Watch your breath: exhale with effort, inhale while stretching the muscle.

About hand placement

The wider the position of the hands, the more load goes pectoral muscles. However, setting too wide reduces the range of motion. Therefore, if you want to shift the emphasis to the chest, place your hands a little wider than your shoulders.

Narrow stance works the triceps. If you want to pump them, take a standard starting position, but close your hands in front of you, palm to palm. While lowering, try to keep your elbows closer to the body, this is how the inner head of the triceps is pumped, which gives the greatest volume to the arm.

How to quickly learn to do push-ups

Two words: practice and discipline. If you want to master something, you must try to do it. If you want to learn how to fight, fight; draw - draw; push up - push up. There are no exceptions. In addition, you need to do it systematically. Skipping workouts is the last thing if you really want to learn.

Can't do a single rep? No problem. Start doing push-ups from your knees doing partial reps. Another option for beginner push-ups: put your legs up to your waist on a bed or sofa. Performing 30-50 repetitions in 5-6 sets every day, in a month you will reach your first full push-ups.

Conclusion

In conclusion, a few more words should be said about motivation. Don't think you can't learn this exercise, increase your reps, or build some meat. If you do push-ups every day, then no matter what genetics you have, you will get the result. The main thing is to follow the technique, eat right and do not forget about recovery.

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In order for the fight against excess weight to be effective, you need to devote time exercise. Not everyone has time to visit Sport halls. Therefore, you should choose those exercises for weight loss that you can perform at home. We will talk about such an exercise as push-ups from the floor. It must be included in the complex of exercises for weight loss. But, in order to achieve the desired result, you need to know how to properly perform push-ups for weight loss.

The benefits of push-ups

First of all, it should be noted that more effective exercise for weight loss you will not find. In addition to being able to lose weight, the muscles will become elastic and embossed. We are talking about the muscles of the arms, chest, back, abs and legs. There are many types of push-ups from the floor, each of which develops certain muscle groups. Therefore, by including several types of push-ups in a set of exercises for weight loss, you can achieve an amazing result.

Push-ups are useful for the work of the cardiovascular and circulatory system. This exercise tones all body systems, develops endurance. If you combine push-ups with running, you can speed up your metabolism. As a result, there will be a loss excess weight. Push-ups help strengthen joints and bones.

In addition to nutritionists, doctors also recommend push-ups from the floor. A disease such as atherosclerosis is caused by the body losing muscle mass. Push-ups from the floor help keep the muscles in good shape and prevent the transformation muscle tissue into fat, which is typical for people whose age is 40 years or more.

Push-up technique

In order to get rid of excess weight, you need to properly perform push-ups from the floor. The push-up technique is simple. First of all, we will tell you how to do it right this exercise. Then, consider five types of push-ups that should be included in a set of exercises for weight loss.

IN starting position We put our hands shoulder-width apart, legs together. You can put your feet at a distance of 10-15 cm from each other. The body should be in one straight line, stretched like a guitar string. Elbows should be as close to the body as possible. This will prevent unwanted injury and overload. elbow joints. Many do not pay attention to the position of the brush during push-ups. Fingers should "look" forward.

While inhaling, lower the body down until the chest touches the floor. In this case, the elbows are not taken to the side. They are located at a distance of 5-7 cm from the body. As you exhale, return to the starting position. If you can’t complete the exercise even 1 time, do push-ups resting on the floor not with socks, but with your knees. In this case, the body, from knees to shoulders, is one straight line.

Types of push-ups for weight loss

We will look at five types of push-ups that will help you lose weight. But some of them are difficult to perform, and require a certain level of training. Therefore, you need to start by doing classic push-ups. Then, you should gradually supplement the set of exercises with more complex variations.

1. Difficult to perform, but effective are circular push-ups. In the starting position, we put our hands a little wider than our shoulders, we put our palms on the same level with the heart. On inspiration, lower the body, describing half a semicircle. On the exhale, we raise, “finishing” a semicircle. The exercise is performed smoothly, slowly.
2. Push-ups are effective for triceps. narrow setting hands Their difference from the classic ones is that we put our hands at a width that is 2 times less than the width of the shoulders.
3. It is advisable for the representatives of the fair half to include push-ups with wide staging hands In the initial position, we put our hands on a width 2 times the width of the shoulders. With this type of push-ups, the main load falls on the muscles of the chest. The result is a lifted chest.
4. Difficult to perform, but useful for all muscle groups are push-ups with cotton. They differ from the classic ones in that during lifting you need to push off the floor and make a clap with your hands before putting them back on the floor. This exercise, in addition to helping you lose weight, develops explosive strength.
5. You can increase the amplitude of the exercise by performing push-ups on chairs. For the legs we take 1 chair, for the hands - 2. The push-up technique is the same as when performing classic version, But chest lowered below the level of the palms. This exercise requires a certain level of preparation.

In addition to the options described above, you can do push-ups from a gym bench, with weighting, with raised legs, etc. The main thing when compiling a set of exercises is to include push-ups that develop different groups muscles.

Principles of training

During classes, you must adhere to certain rules. You can not start exercising without first warming up the muscles. Most The best way do it - jogging. It is enough to spend 15-20 minutes running. If there is no stadium or park area nearby, then you can purchase treadmill. Before you start doing push-ups, you need to stretch your hands. Only after that should you start push-ups.

How to lose weight at least 2 kilograms with push-ups

Fast weight loss fitness at home, push-ups.

Push-up scheme for fast weight loss at home. Look!

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You should start with 2-3 series of 10 push-ups. Breaks between series - 1.5-2 minutes. To achieve results, you need to get out of your comfort zone. the growth of muscle tissue and the burning of fat occurs only when a person works, overcoming himself. Therefore, you should always do 1 time more than you can.