Pumped up breasts are one of the sexiest parts of a man's body. Each representative of the stronger sex, watching his own appearance, tries to make her the most voluminous and muscular. Many go to gyms for this, but there are men doing home fitness to shape a beautiful figure.
Instructions
Step 1
Take dumbbells weighing 2 to 5 kg. Stand straight with feet shoulder-width apart, arms outstretched in front of you. As you inhale, raise your arms up, as you exhale, lower them at chest level. Do 3 sets of 30 reps.
Step 2
Continue to keep your hands in front of you. As you inhale, raise one hand up and lower the other down. With an exhalation, return them to their original position. With the next breath, swap your hands, that is, the hand that was below goes up and vice versa. Perform 3 sets of 30 reps.
Step 3
Stretch your arms up. With an exhalation, lower your arms to the sides, placing them parallel to the floor. As you inhale, lift up again. Do 3 sets of 25 to 30 reps.
Step 4
Stretch your arms out in front of you. Perform the scissors movement at chest level, that is, cross your forearms horizontally. Do the exercise for 2 to 4 minutes.
Step 5
Lower your arms along your body. As you exhale, lift them in front of your chest, while inhaling, lower them down. Do 3 sets of 30 reps.
Step 6
Stretch your arms out in front of you. Hold them for 3 to 5 minutes. Then move your arms to the sides and hold them for the same amount of time. Raise your arms slightly higher to your head, hold the position for 2 minutes. Bring your arms down and relax them for 2 minutes.
Step 7
Keep your arms at chest level. As you inhale, spread your arms to the sides, while exhaling, bring them together. Do the exercise 3 sets of 30 times.
Step 8
Spread your arms out to the sides. Make circles with them clockwise, then counterclockwise. Try to keep the amplitude of rotation small at first, then gradually increase it. When you reach the maximum swing, start decreasing the radius of the circle.
Step 9
Bend your elbows, place your palms with dumbbells at your shoulders. As you inhale, raise your arms up, then lower them to their previous position. Perform 3 sets of 30 reps.
