Inflated breasts with muscles rolling under their clothes in men, tall, toned, beautiful breasts in women are the ultimate dreams of many. Unfortunately, most are convinced that such an external effect can only be achieved in the gym. And for him, in turn, time and money are needed. But there are effective methods of training for pumping up the muscles of the chest for use at home.
Instructions
Step 1
Start by warming up your muscles with dumbbells. If this is your first time doing dumbbells, stop at half a kilogram each. Gradually increase the weight of the dumbbells. For women, kilogram dumbbells are enough, for men you can choose a heavier weight.
Step 2
Lie with your back down on a bench or other level place. You can lie on the floor. Spreading your arms with dumbbells to the sides and not bending them at the same time, bring your hands in front of you. Do this up to 5-10 times. Increase the load each time. Lying on a bench with your stomach down, first pull the dumbbell towards you with one hand (to your chest), then with the other hand.
Step 3
Stand up straight. Raise the dumbbells in two hands up above your head from your shoulders and lowering them back. The next option - when raising your arms with dumbbells, start them behind your head and up again.
Step 4
Stretch your arms out in front of you, palms up. Bring both hands to the chest and stretch your arms again up to 5-10 times. Now bring your hands down on either side. Raise them to the level of the waist, lower them down. Spread your arms out to the sides with dumbbells and again lower them down to your hips.
Step 5
Next, start push-ups from the floor or from another surface. For those who are doing exercises for the first time, it will be difficult to squeeze out from the floor right away. Therefore, push up from the bench (from the sofa), from the table. The wider the arms stand in push-ups from the surface, the greater the effect on the pectoral muscles will be.
Step 6
Do push-ups from two chairs set at a distance from each other so that your body can sink between them. Do not pump muscles during exercise, especially if you are doing it for the first time. Be mindful of how you feel. Stop exercising if you feel pain.
Step 7
End the group session with exercises to keep the blood flowing in your arms and shoulders. To do this, with your hands together, stretch upward, over your head, straightening your spine. Lower your hands and shake them. Repeat. Fold your arms in a boat in front of you, elbows to the sides. Spread your palms, but do not separate your fingers, and with an effort on the wrist, bring your hands together again (up to 10 times). Shake your hands down again.
