female breast is the object of attention of the male sex.Enjoy a beautiful, firmer breasts every woman dreams of, so care it is necessary to start from a very young age.Different cosmetics, creams advertised little help in strengthening the chest, so you should familiarize yourself with a proven and quite effective way: exercise for the chest, helps to strengthen the pectoral muscles.
Exercises should be performed 3-4 times a week.The room where they are carried out, should be well ventilated.It is advisable not to eat for an hour before exercise, otherwise you will feel the brunt of the occupation.Each training session must begin with a warm-up: you have to make a circular motion shoulders and swings hands in an intense pace.With this workout you warm up the muscles, thereby minimizing the possibility of injury during exercise.A set of exercises for beautiful breasts can be included in the general training, moreover, in the exercises below, except for pectoral muscles are utilized are other muscle groups.
Exercises for Breast
- Squeezing is one of the most effective exercises, which not only strengthens the pectoral muscles, and lower back, press, shoulders and arms.Lie on your stomach, arrange arms shoulder-width apart, with your wrist should be positioned directly below the shoulder joints, hands send forward, the body forming a straight line.When lifting the stomach should be retracted, the head should not fall, the body should not bend at the waist.The back should be fixed.It is necessary to perform 15-20 pushups, by bending your elbows should be sent straight back.After the exercise you need to rest for a few seconds, then place the hands wider than shoulders and do 10-15 pushups, with your elbows should be directed to the sides.To avoid injury to joints, do not fully straighten your hands in the upper position - let your elbows are always slightly bent.
- following exercise performed with dumbbells.It should lie on the floor, take a dumbbell weighing 1 to 1.5 kg.Hands must be raised in front of him, turning inward wrists, elbows should be slightly bent.Doing breath, need to gradually dissolve hands in the parties that got the elbows to the floor.Doing exhalation return to the starting position to repeat the exercise 15 times.With this exercise spooled pectoral muscles and triceps stronger.During the exercise, lower back should not sag.Rest for a few seconds to change the exercise: stretch your arms in front of you, turn your wrist inward.Doing breath, put your hands behind your head, elbows bent, exhale, return to starting position.Repeat the exercise 15 times.
- Stand with your feet shoulder width apart.We need to take a dumbbell, pull your hands in front of him, deploy inside the wrists.Hands gently bred in hand, keeping them parallel to the floor.No need to bring your hands far back.When performing exercises to keep your back straight.Exercise to do 10-15 times, then change the starting position: arms bent at the elbows so as to form a right angle, the shoulders (from the elbow to the shoulder joint) to hold parallel to the floor.Hands to breed in hand, when the first exercise.Repeat 10-15 times.Doing this exercise helps to strengthen the chest and biceps.
- Stand with your arms out to the side of the wrist should be pointing down.Feet need to put a shoulder-width apart.Hands make small circular rotation (keep a straight back, hands should be equal), first forward, then backward.Repeat the exercise 20-25 times.This exercise strengthens the pectoral muscles, shoulders and back.
- Stand up straight, pull your hands in front of you, you can optionally take a dumbbell.Start the exercise "scissors": start (cross) hands one after another at a fast pace in the same plane.Perform the exercise for 1-2 minutes.
- Stand with your arms to the sides.Your arms should be parallel to the floor.Alternately, drag to the right / left side of the palms in this direction by shifting the upper torso.Legs and hips should be fixed.Through this exercise, you can strengthen chest muscles and obliques.Exercise each side to perform 20-30 times.
- Stand up straight, pull your hands at your sides.Climb up on tiptoes and pull the hands turn upward as high as possible.Imagine trying to grab something.Repeat exercise for each arm 15-20 times.
- For the next exercise you need bars or beam.We need to take up her hands, palms should be turned away, the distance between his hands - a little more than shoulder width.Make it 8-10 pull-ups, relax and repeat the exercise.
- connect palms before a breast, elbows are looking to the side.Push to force one hand to another.Perform the exercise with the following intervals: Within 10 seconds the hand strain, for the next 10 seconds rest.The duration of the exercise is about 1-2 minutes.This exercise can be done with the ball.