The pumped up chest muscles form a beautiful chest. You can swing your chest muscles using certain exercises with special gymnastic weights. For this, tape and spring expanders are used, as well as dumbbells from 0.5 to 5 kg. It is recommended to train 3 times a week.
Instructions
Start with a warm-up. Make wide, slow circles with your hands like a windmill. Repeat 15 times in one direction, then the same amount in the other.
Move on to push-ups. If a woman has poor physical fitness, then she can start with push-ups from the wall or sofa. To do this, place your palms on the wall or on the surface of the sofa, put your feet shoulder-width apart. Bend your arms as you exhale, unbend as you inhale. If these methods of exercise are too simple, then push-ups from the floor. For men, it is recommended to place your feet on the couch and your hands on the floor to make push-ups harder. Do 2 sets of 15 push-ups.
Stand straight with feet shoulder-width apart, hands in front of your chest. Put your palms together and press them one against the other, making every effort for this. Fix each press for 5 seconds, relaxation for 3 seconds. In order to increase the load, you can place a ball between your palms. During the exercise, keep your back straight, do not raise your shoulders, do not strain your neck. Do 20 reps.
Lie on your back, bend your knees, take dumbbells or an expander in your hands. Stretch your arms up at chest level, while inhaling, bend your arms and spread them to the sides until you touch the floor with your elbows. As you exhale, bring your arms back up. Do 2 sets of 15 reps.
Lie on your back, fix the expander with one end on your right foot, and take the other end in your hands. Bend your left leg at the knee. As you inhale, put your straight arms behind your head, as you exhale, bring them back. Do the exercise 15 times and change legs.
Stand straight, feet shoulder-width apart, in the palms of an expander or dumbbells, arms extended above your head. As you inhale, spread your straight arms to the sides, as you exhale, bring them back. Do 2 sets of 15 reps.
