It is necessary for every woman to train the muscles of the chest so that the chest does not sag over time. The chest muscles are very large, and if you are serious about training, you can even slightly enlarge your chest, as well as adjust the shape of your arms.
Instructions
Step 1
You can often see advertisements for miracle creams that help to increase the breast by at least one size. But in fact, it turns out that there is practically no sense from such creams. But if you pay attention to exercises on the chest muscles 3-4 times a week, then the result will not be long in coming. The main thing is to do the exercises conscientiously, otherwise you will be wasting your time.
Step 2
Before training, warm up the muscles a little, rotate your shoulders back and forth. Then feel free to start with the following effective exercises for beautiful breasts.
Step 3
Push up from the wall. Press your straight arms against the wall and start push-ups, do this 15-20 times in 3 sets.
Step 4
Place your hands on the floor, keep your back straight and your knees on the floor. As you exhale, start pressing, trying not to bend in the lower back. Do 3 sets of 10-15 reps.
Step 5
Push up in the same way as in the previous exercise, only point your hands inward: they should look at each other. Do 3 sets of 10-15 reps.
Step 6
Do another type of push-up, the action plan is similar to the previous two exercises, only now the hands should be directed in opposite directions.
Step 7
The next exercise is chair push-ups. Stand with your back to the chair, rest your hands on the seat. Keep your feet on the floor at a 90 degree angle. Bend your arms, lower yourself down and return to the starting position. Do 3 sets of 15-20 times. Thanks to this exercise, not only the chest muscles work, but also the triceps.
Step 8
Lie on the floor, take dumbbells in your hands. Raise the dumbbells up and down. Do 3 sets of 15-20 reps.
Step 9
Lying on the floor, take dumbbells and spread your arms to your sides. As you exhale, raise your arms and lower them down. Do 3 sets of 15-20 reps.
Step 10
At the end, do a stretch: clasp your hands behind your back and stretch back.
