An increase in the volume of the pectoral muscles of women is achieved with the help of strength exercises. They are performed at a slow to medium pace, in 5-6 approaches with a maximum number of repetitions of each exercise 8-10 times and rest between sets of 1, 5-2, 0 minutes. The breast glands are directly adjacent to the pectoral muscles, so the process of increased blood supply during training ensures the elasticity of the skin, the shape and firmness of the breasts.
Instructions
Step 1
Lie on your back on a horizontal bench with a wide grip. Press the barbell.
Step 2
Lie on your back, extend your arms with dumbbells forward. Divorce, bring your hands together. When performing this exercise, the outer part of the middle bundle of the pectoral muscles is worked out.
Step 3
Lie on an incline bench at a 45-degree angle with your head up, with a wider-than-average grip. Press the barbell. The upper part of the pectoral muscles is being worked out.
Step 4
Lying on your back, on an inclined bench at an angle of 30-45 degrees, head down, the grip is wider than average. Press the barbell.
Step 5
Support lying on your knees between two chairs, hands rest on the edges of the chairs. Bending your arms, lower your chest as low as possible - inhale, straightening, focus on the work of the pectoral muscles, exhale.
Step 6
While standing, bring your palms together in front of your chest. Press palm down on palm. 5-6 times for 6 seconds. You can connect your palms above your head - inhale, slowly, pressing your palm into the palm, lower them to the lower level of the chest - exhale.
Step 7
The emphasis is lying on the floor. Bend your arms - inhale, straighten - exhale.
Step 8
Standing, feet shoulder-width apart, turn your socks a little, put a 5 cm block under your heels (this will help maintain balance). Sit down deeply, trying to touch your buttocks to your heels. Raise your head, keep your back straight (inhale). Stand up, exhale fully. Repeat 8-10 times.
Step 9
Lie with your back on a bench. Lift dumbbells in front of your chest. Lower your slightly bent arms behind your head - take a deep breath, return to the starting position - exhale (12-15 times).
Step 10
Lower your arms with a weight behind your head while lying down. Lowering - inhale, raising - exhale. You can put a soft roller under your back. Exercise helps lift your chest.
Step 11
Standing, hands with dumbbells are lowered. Raising your arms through the sides to a horizontal position.
