Women's breasts are the pride of women and the subject of the undying interest of men. The pectoral muscles, in order for them to increase in size, need to be pumped long and hard. A set of beneficial exercises, if performed regularly, can help tone, lift, and make your breasts more attractive and sexy.
It is necessary
- - gymnastic mat;
- - dumbbells.
Instructions
Step 1
Lay down a gymnastic mat, lie on your back, take dumbbells and stretch your arms in front of you, while bending them slightly at the elbows. Inhale and at a very slow pace begin to spread your arms out to the sides until you feel your elbows touch the floor. Then, as you exhale, return your arms to their original position. Do this 15–20 times.
Step 2
Get down on all fours, spread your arms and rest on your fingers so that they look forward. Pull your legs back and rest on your toes. The wrists should be strictly under the shoulder joints, and the body should be straight and level. Bend your elbows and spread them apart. Start pushing up. When doing push-ups, make sure that the shoulder blades do not touch, the head does not drop, and the stomach does not sag. Do 15-20 push-ups.
Step 3
Get on all fours. Take a dumbbell in your right hand, lean on your left hand so that it is under the shoulder joint. The palm of the supporting left hand should be facing forward, and the fingers should be spread wide apart. Bend your left leg at the knee, and stretch your right leg back and straighten. Tighten your abs and lift your hips so that your entire body is in a straight line. Lower your right hand with a dumbbell down and turn your palm towards you. Then, without changing the position of the body, begin at a slow pace to raise your right hand up through the side, at the top point, fix your hand for two or three seconds and slowly lower it. Do it 6-8 times and change sides.
Step 4
Lie facedown on the mat and fully extend your entire body in one line so that even the top of your feet touches the floor. Put your hands on the floor (the location of the hands is under the shoulder joints), press your elbows to the body. Slowly raise your body, sit on your heels and stretch your arms forward like a cat. Lock your body in this position for a few seconds and return to the starting position. Do the exercise 8-10 times.
Step 5
Get down on all fours, straighten your arms and rest your palms on the floor, fingers pointing forward. Fail the pelvis and hips down to the floor, the legs remain straight, the main load is distributed to the arms. Stretch upwards with the crown of your head, lower your shoulders down and take them back. Lock this position for a minute, then return to the starting position. Repeat the exercise 3 times.
Step 6
Lie on your back, straighten your legs, and stretch your arms over your head. Stretch your arms and feet for 30 seconds along the floor as far away from you as possible. Then bend your knees, hug them with your arms and press them to your chest. Make sure that the head and chest are not lifted off the floor. Fix this position for a few seconds and return to the starting position. Repeat the exercise 5-6 times.
