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Push-up is a callisthenics exercise which is one of the most favourite exercises among men. They have greater muscle mass and strength in th...

Types and Benefits Push-Ups For Women Who Are Beginners

Push-up is a callisthenics exercise which is one of the most favourite exercises among men. They have greater muscle mass and strength in the upper body. Push-up beneficial for women as well, it's just that they tend to have lesser upper body strength and this exercise requires the contraction of the upper body muscles.

Women who are the beginner can perform a push-up in different ways. If you are a beginner, you can start by doing wall push-up for a few weeks then slowly and gradually moving forward to knee push-ups. When the upper body becomes stronger, women can move onto full push-up.

The most important thing before starting an exercise is to warm up your muscles to reduce the risk of injury and tearing of ligaments. Warm-up exercises like walking at a brisk pace or slow jogging, performing jump rope for 5 minutes and then stretching the muscles of your arms, shoulders, back, and chest, have to be done before performing push-ups. Here are the types and benefits of Push-up for women who are the beginner.

1. Benefits of wall push-up
Wall push-up benefit for women because it increases their breast size as it effectively works on your arms, shoulders, core and ultimately increases your chest muscle size.
How to do wall push-up?
Choose a wall and stand in front of the wall by placing your palms flat on the wall at shoulder height. Keep your feet aligned and move back a few inches away from the wall. Keep your body flat and do not bend your knees or hips. Start by bending your elbows and bring your chest closer to the wall. Slowly come back to your starting position by pressing your palms on the wall to straighten your arms.

2. Benefits of knee Push-up
It is an upper body exercise that strengthens the core muscles, revs up the metabolic rate and reduces bone loss.
How to do knee push-up?
Start by kneeling on the ground, pull up your legs and cross them. Your palms should be firm on the ground. Breathe in and go down and get back up again. Repeat.

3. Benefits of full push-up
It will increase your arm strength and build your stamina. At the same time, it will improve your cardiovascular health and your posture, prevent lower back injuries and so on.
How to do a full push-up?
Get into a plank position with your hands placed firmly on the ground and keep your hips strong. Lower your body till your chest touches the floor and while lowering yourself bend your elbows by pulling them closer to the body in such a way that it forms a 45-degree angle. Stay in this position for a while and then push back to the starting position as quickly as possible.

4. Benefits of bench push-up
This exercise target your chest muscles, triceps, front shoulders in a pushing motion.
How to do bench push-up?
Place your hands on the bench shoulder width apart. Your body should be in a straight line with your hips, heels and shoulders aligned. Bend your elbows and lower your chest down towards the edge of the bench. Push the bench away from you and straighten your elbows and come back to the starting position.

As a beginner 10 push-ups are fine to start with. After you get used to it, work your way up to 20 push-ups. Rest your body for a few minutes between the different types of push-ups.

After performing the exercises, cool down your body by walking for 5 minutes so that the heart rate returns to normal. Then stretch your muscles to remove the lactic acid that may cause muscle soreness and discomfort. Lactic acid is produced by the muscles during intense exercise.

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