The breast is the main component of female beauty, therefore every lady should take care and keep it in shape. Often, after childbirth or diets, the bust loses its former shape and beauty. But all is not lost, performing a few simple exercises, you will achieve excellent results, the chest will not only tighten, but amaze with its elasticity. These exercises should be done three times a week.
Instructions
Step 1
You need to start, of course, with a warm-up: rotation of the shoulders forward - backward. Then we hug ourselves tightly by the torso and stand in this position for several minutes, feel how the muscles are tense.
Now you need dumbbells and a rug. Lie on your back, take dumbbells. Bend your arms slightly at the elbows and take them forward in front of your chest, then spread them to the sides to almost touch the floor with your elbows, as you exhale, raise your arms again. Repeat 10-15 times.
Step 2
Sit "in Turkish", bend your elbows and press your arms to the body, put your fingers on your shoulders, your back is straight. Lift your shoulders up 3-5 times, then pull back, down and forward. Repeat the exercise 4 times.
Step 3
Lie on the floor again, take a dumbbell in your right hand, the left one lies along the body. Straighten your right arm in front of your chest, then move it towards your bust. Return to the starting position as you exhale. Repeat the exercise 10 times, changing hands.
Step 4
A great pull-up exercise is push-ups. To begin with, you can do 10, then increase to 20. We fix the complex with hand movements, as during breaststroke swimming.
Finally, you need to stretch all the muscles in the body. Lie on your back, stretch your arms up and stretch your whole body as much as possible, then relax and lie down without moving for several minutes.
