Every woman wants to have beautiful breasts. The size of the mammary glands is determined at the genetic level and can only be influenced during puberty. Some girls believe that special nutrition helps to enlarge their breasts. Cabbage and beans can indeed have a positive effect on the growth of the bust, but only for very young individuals. But any woman, regardless of age, can lift her breasts and give it a seductive shape. You just need to tone the pectoral muscles.
It is necessary
It is better to train in the gym under the supervision of an experienced instructor. However, small exercises that tone the muscles can be done at home. To do this, you will need dumbbells as well as sportswear. It is advisable to have a special sports bra
Instructions
Step 1
Start a set of exercises with a mandatory warm-up. These can be bends, squats, etc. You don't need to come up with anything specially, remember the physical education lessons at school.
Step 2
One of the most effective chest exercises is floor push-ups. Ultimately, you should be doing at least 20 push-ups in one set. Of course, in the beginning it is better to stop at 10 or 15. If you find it difficult to do the exercise on the floor, then try push-ups from the wall. However, make sure that your back is straight, and during the push-ups, the muscles of the chest are directly involved, and not the back or abdomen.
Step 3
Exercises with dumbbells perfectly strengthen the muscles of the chest. The first of these must be done while lying on the floor. Straining your chest, lift the dumbbells up. Repeat the exercise at least 8 times.
The second exercise is best done while sitting on a chair. Starting position - you are sitting with a straight back, hands with dumbbells in front of the chest, bent elbows are pressed to the sides. Now spread your arms to the side at least 8 times, while still keeping your elbows pressed to your sides. After that, you can tear your elbows off the sides and spread and bring your arms at least 15 times. Note that they still need to be bent at the elbows. Repeat the exercise 2 times.
Step 4
For the next exercise, fold your hands as if you were reading a prayer. Now start pressing hard on your palms. If your chest muscles are tense, then you are doing the exercise correctly. Count to 10. Then do the exercise again, only slightly moving your arms forward. Repeat the exercise until you are tired.
