A wide male chest is associated with courage and strength, and a tall female with beauty and sexuality. Therefore, men and women strive to increase their breasts in volume through physical activity. It is recommended to train the chest muscles at least 3 times a week, increasing the number of approaches each time.
Necessary
Dumbbells weighing 0.5 - 5 kg
Instructions
Step 1
Stand straight, feet shoulder-width apart, dumbbells in your hands. Raise your hands at chest level, palms facing each other. As you inhale, spread your arms to the sides, open your chest. As you exhale, bring your hands together. Do 3 sets of 20 to 25 reps.
Step 2
Lie on your stomach, rest your toes on the floor, place your palms just under your shoulders. As you inhale, rise above the floor in a plank position. Hold the position for 3 minutes. To enhance the effect, lift alternately the right and then the left leg up. With an exhalation, take the starting position. Repeat the exercise 2 more times.
Step 3
Sit on the floor, straighten your legs, place your hands perpendicular to the floor. As you inhale, take the plank position, lifting your body up. Maintain balance only on the palms and heels. As you exhale, bend your elbows slightly, while inhaling, straighten them. Repeat flexion-extension 20 to 25 times. Then lie on the floor and relax.
Step 4
Lie on your stomach, place your palms under your shoulders, put your feet on your knees. As you inhale, take the plank position. With an exhalation, bend your elbows and bring your chest as low as possible to the floor, but do not touch it. As you inhale, return to the plank position. Do 15 to 20 push-ups. If it is not difficult for you to do push-ups in this position, then place your legs on some kind of elevation (bench, sofa, etc.).
Step 5
Perfectly strengthens and develops chest muscles boxing. To do this, you do not have to fight with a live rival; it is enough to practice on a pear. Also, do not miss the opportunity to swim, so you will not only strengthen your pectoral muscles, but also develop your lungs.
