Elastic, toned and high breasts are an adornment that many girls strive for. There is a special set of simple but effective exercises to help make the bust beautiful. You can perform them even at home.
General recommendations
The Women's Complex includes six simple, affordable exercises to help you enlarge, grow, firm and strengthen your chest muscles. It is designed for classes 2-3 times a week. Two approaches should be performed for each exercise. For training, you need dumbbells (weighing 2-3 kg) and a small gym mat. You can purchase inventory at a specialized store. These exercises are perfect for home use and don't require professional help.
It is recommended to ventilate the room before starting a workout. Fresh air will fill you with strength. You can play your favorite songs to cheer up. They should be moderately rhythmic and not distract from the performance of the presented set of exercises. Take a fresh contrast shower at the end of your workout.
Start each session with a simple warm-up. Try to prepare your body as much as possible for the upcoming stress. Perform breathing exercises, which are familiar to many from childhood. Rotating your shoulders back and forth will prepare your pectoral muscles. Remember: when doing exercises, the main thing is not quantity, but quality.
Exercises to strengthen and lift breasts
For this exercise, you should take the original position. To do this, lie on your back. Take one dumbbell in your hands and place them in front of you, slightly bending at the elbows. Take a slow deep breath, spreading the inventory to the sides until the brushes touch the surface of the floor. As you exhale, gently return to the original position. The purpose of this exercise is to strengthen the muscles of the chest, shoulder girdle and arms. One set is about 15-18 reps.
An equally useful exercise for strengthening the chest is standard push-ups. Initial position: on all fours. Spread your arms wide, pointing your fingers forward. Pull your legs back a little and rest your socks on the floor. Remember: the wrists should be at the level of the shoulder joints. At the same time, make sure that the body of the body forms a straight line. Try not to bend your spine. Bend your elbows gently, spreading your arms out to the sides up to shoulder level. The optimal approach is about 10-12 push-ups. When performing the exercise, try not to lower your head down and not bring your shoulder blades together - this significantly reduces the effectiveness of muscle work. In order not to harm the lower back, keep your stomach in good shape while doing the exercise. Purpose of the exercise: to strengthen not only the chest muscles, but also the back and front surfaces of the shoulders, as well as the buttocks and thighs.
This exercise is a side plank posture. Take the original position: on all fours. Take a dumbbell in your right hand, focusing on the left. Try to place it directly under your shoulder joint. This will distribute the load evenly. Spread the fingers of your left hand wide, palm forward. Pull your right leg back. Bend the left one at the knee. While straining your abs as much as possible, lift your hips so that the body forms a straight line. Turning your palm towards you, lower your hand from the dumbbells down. Carefully fix the position of the body and legs. Gradually bring your hand up over the side. Return to the original position. Repeat the exercise about 6-8 times, then change sides - this will be considered one approach. Main goal: to strengthen the muscles of the middle and upper back, upper chest, shoulders.
For the next exercise, lie on your stomach. Extend the toes so that the surface of your feet touches the floor. Use your hands to emphasize without bending them at the elbows. Place your palms directly under the shoulder joints. Bending your arms, slowly lower yourself as low as possible to the floor surface. Be careful: when performing the exercise, the elbows should be pressed as much as possible to the body of the body. After that, gently rise, at the same time pulling up with your hands and sitting on your heels, like a cat. Return to the original position. Repeat the exercise 10-12 times. This will count as one approach. Purpose of the exercise: to strengthen the triceps, the front of the shoulders, and the chest muscles.
Starting position: hands under the shoulders with an emphasis on the palms, on all fours. Fingers - fan, palms look forward. Lower your hips and pelvis as low as possible to the floor. At the same time, the legs should remain straight. In this case, the main load falls on the hands. Gradually open your chest - while directing your shoulders back and down, stretch your crown upward, look in front of you, straight. Lock in this position for 40-60 seconds. Return slowly to the original state. Repeat the exercise about 3-5 times. Purpose: to strengthen the pectoral muscles.
Take the original position: lie on your back. The arms in this exercise should be extended behind the head. At the same time, the legs should remain straight. Gradually pull your feet and hands across the floor for 20-30 seconds. After that, gently bend your knees, wrapping your arms around them. When performing this movement, try not to tear off the chest and head from the floor surface. Lock in this position for 20-35 seconds. Repeat the exercise about 5-6 times. After that, relax your whole body: lie on your back with your hands turned up, palms up. Take a couple of deep breaths in and out. Imagine at this moment how your breasts become more seductive and elastic.
