Preparing for the exercises to strengthen the chest
For training at home in advance, prepare the necessary props:
- Gym mat or blanket;
- Comfortable clothing;
- Dumbbell weight from 0, 5 to 3 kg;
- Expander.
When performing exercises for the chest instead of dumbbells, you can use plastic bottles filled with water, and instead Expander - elastic bandage.
Before performing exercises that help lift and elasticity of the chest, as well as allow you to increase the bust without surgery, need a little warm-up. With its help, you can warm up your muscles. To warm enough:
- To make 15 the shoulder rotation (first forward, then backward);
- 15 times to do the exercise "mill" spread apart with his hands.
A set of exercises to strengthen the female breast
Exercise 1: dilution of hands with dumbbells. This exercise helps strengthen the muscles of the shoulder girdle, arms and chest. First, you need to lie on your back and pick up a dumbbell. Slightly bend your elbows and move them forward in front of chest. Then, take a breath and gently spread your arms to the side, at the same time to your elbows touched the floor. Exhaling, raise your hands, returning to the IP Repeat this at the same slow pace from 10 to 20 times.
Breast complex exercise, consisting of 8 exercises to be performed three times a week.
Exercise 2: alternate breeding hands with dumbbells. This exercise strengthens the muscles of the same as the first one. For its implementation should lie on your back, and then pull the right hand with a dumbbell along the thigh and pull up in front of the left breast. After that, change the location of the hands. In this case, the hands do not need to bend at the elbows. Perform 15 to 20 times.
Exercise 3: push-ups. They are excellent help strengthen muscles of the chest, back, shoulders, abdomen, buttocks and thighs, promote weight loss in the knees. Kneeling, widely spread your arms and legs gradually pull back. Hands do not need to set too wide. Wrists should be placed directly under the shoulder joints. After this, bend your elbows, spreading them apart.
When performing push-ups must be lowered as low as possible. Also make sure that your head does not fall, and the back is arched. The whole body should be pulled in one line. Perform 10 to 20 repetitions.
If you are hard to perform this exercise in the prone position, you can do push-ups in the position of kneeling or standing on their feet, while resting his hands on the wall or cabinet. In this case, you need the chest and chin touch the vertical surface and bend back.
Exercise 4: breeding hands using Expander. Stand with your feet shoulder-width apart, hold the front of the expander. Standing on tiptoes, slowly dilute hand in hand, at the same time stretching the projectile. Perform 8 to 12 times.
Exercise 5: the rise in the pose side bar. This exercise strengthens the muscles of the upper and middle parts of the back and upper chest and shoulders. Kneeling, lean on the right hand and the left take a dumbbell. Bend the knee right leg and straighten the left and pull back.
Keep your abdominal muscles in a certain voltage. Lift the thigh in such a way that the head of the left foot to form a straight line. Need to raise a hand to the side up as slowly as possible and also gently lowered it. At the same time, rotate the brush his hand to her. Perform this exercise from 6 to 8 times in each direction.
Exercise 6: cat pose. This exercise helps to strengthen the muscles of the chest, and it also has a positive effect on the spine. Kneeling, lean palms on the floor, and the fingers in first. Gently arching the spine, pelvis and lower the hips to the floor and your feet keep straightened. Shoulders back and down, drag up the crown. Try to stay in this position for one minute, then return to its original position. Before you repeat this exercise need to rest for 15 to 20 seconds. Perform 3 more reps.
Exercise 7: press your palms. This exercise strengthens the muscles and chest, and arms. Getting up, connect the front of the chest palms and send them up. Within 6 seconds, with sufficient force pressed against each other palms, then relax for 4 seconds and repeat. Perform 10 to 15 repetitions. To enhance the effect, you can squeeze between your hands a little tight ball or expander. After the exercise, it is desirable to make 4 waved their hands back and forth.
Exercise 8: stretching arms and legs. First, you need to lie on your back, straighten your legs and arms extended behind your head. Within 30 seconds, with a force pulling the limbs along the surface of the floor, as if they were pulled by an invisible thread. Then, without lifting his head and back from the floor, bend at the knees, embrace his knees, and then press them to his chest. Try to lie in this position for about 20 seconds. Make a 5 to 6 repetitions of this exercise.
After performing compound exercises for the chest
After performing compound exercises for chest rest for about 10 minutes. Simply lie down in a relaxed position on the back, making it smooth and deep breaths. At this time, you can visualize how your breasts after exercise becomes more attractive and resilient.
If you want to have a beautiful and delightful bust, you need to regularly set of special exercises. Only then can you get the desired result. One month of lessons will allow your chest to buy appetizing appearance and seductive, like a young damsels.