Beautiful breasts attract the attention of the opposite sex. A girl's high bust or pumped up male breasts can be formed if you systematically perform special exercises. Additional load is provided by the use of dumbbells weighing from 0.5 to 5 kg. It is recommended to train the chest muscles at least 3 times a week, then a good result will not slow down in a few weeks.
Instructions
Step 1
Stand straight, feet shoulder-width apart, lower your arms with dumbbells along your body. Inhale, raise your arms to chest level. With the next breath, spread your arms to the sides, while exhaling, bring your hands together again. Do 20 repetitions of the exercise.
Step 2
Stand straight, feet shoulder-width apart, lower your arms with dumbbells along your body. As you exhale, place your arms at chest level, bending them at the elbows. As you inhale, extend your right hand forward, with an exhale, return it to your chest, on the next inhale, straighten your left arm. Repeat boxing movements for 2 to 3 minutes.
Step 3
Lie on your stomach with your palms under your shoulders. As you inhale, rise above the floor, keeping your whole body straight. This position of the body is called a "plank". Fix the position for 3 - 5 minutes. With an exhalation, lie down on the floor, relax, after 1 - 2 minutes repeat the exercise 2 more times.
Step 4
Lie on your stomach with your palms under your shoulders. As you inhale, lift your entire body into a plank position. With the next breath, do a push-up. As you exhale, return to the plank position. Do 10 to 30 repetitions. If the plank push-ups are still too difficult for your fitness level, then put your knees on the floor and do the exercise from that position. When plank push-ups become too easy, place your feet on a bench or sofa, this position will increase the load.
Step 5
Perfectly pump up chest muscles pull-ups on the bar, boxing. If you place such shells at home, and use them several times a week, then you will achieve results even faster.
