Not always a beautiful and fit breast should be a gift of nature or the work of the hands of a plastic surgeon. In order to create a beautiful shape, you can perform some physical exercises. It is only necessary to understand that the breast consists of glandular and adipose tissue, therefore it is impossible to increase it with the help of exercises. But you can tighten the pectoral muscles and create an attractive shape, and at the same time remove the folds from the armpits and pull your arms up. Repeat these exercises no more than 3 times a week, and the result can be seen somewhere in two months.
Push ups
Push-ups create a good load on the pectoral muscles, but only if they are done with a wide setting of the arms. Starting position: lying on your stomach rest on your hands and place them a little wider than your shoulders. Feet can be straightened to rest on your socks, or you can lean on your knees and cross your shins so that your feet remain on the weight. Start push-ups, and when you return to the starting position, stop for a few seconds. It is also important to note that you do not need to get to the floor with your face! Do three sets of 20 times.
Ball squeeze
To do this, you need a special soft ball, which is usually sold for Pilates exercises. Sit on the floor, pick up the ball and bend your elbows. Now tightly squeeze the ball to feel the tension in the muscles of the chest. This exercise seems very easy, but it is quite effective.
With dumbbells
This exercise needs to be done on the fitball, but you can simply lean against the sofa so that the lower back does not touch the surface. Spread your arms with dumbbells to the sides and bend them at your elbows. Now lift them up and connect. This exercise helps to build chest muscles.
Squeeze an expander hoop
This exercise is similar to the previous one, but the ball here needs to be replaced with a special expander hoop. We get up evenly, bend our hands at an angle of 90 degrees, and place the hoop itself in front of the face.
Try to squeeze it to the end and at the same time watch your breath – it should be even and deep. This exercise tightens the chest and removes the folds of the armpits, which annoy many women.
Pullover
The exercise is aimed at expanding the chest, and also works on the back muscles. Here you also need to lean your upper back against a fitball, sofa or bench. Now slowly raise your hands with the dumbbells up, and therefore start them behind your head.
Dumbbell Bench Press
This exercise gives maximum load on the muscles of the chest. We lie down on a bench or on the floor, arms with dumbbells bent at the elbows and placed near the chest. Tighten your chest and raise your arms straight up. Return them to their original position and raise them again – there should not be a break between the lifts. In total, you need to lift the dumbbells 8 times in one approach (there should be three in total). It is important to pick them up so that at 7-8 the lift is already heavy.
Boat
For this exercise, you need to lie on your stomach, straighten your legs and arms. First, try to slowly raise your head, chest and legs so that they stretch up. Then you can change the exercise a bit: bend your knees and grab your ankles, your back should bend at the lower back. Now try to bend as much as possible in a semicircle.
Wall
Exercise is similar to push-ups, but done in an upright position. Stand in front of the wall and rest your palms on it. Now intensely start pushing the wall as if you want to move it from its place. Alternate time so that the same amount of time is spent on exercise and rest. For example, 10-20 seconds.
Skier
Reminds the movements that a skier makes when descending a hill. To begin with, take dumbbells in your hands and move them back and forth, after bending your arms at the elbows. Then slowly raise your hands at chest level, straighten them for a few seconds and return to the starting position. Do 3 sets of 7 times.
Bridge
Lie on your back, put your hands over your shoulders so that your palms touch the floor, and the tips of the fingers are at the shoulders. Now tear the pelvis off the floor and lift your body to form a semicircle. Weight should balance on the heels and palms. Wait about a minute, and then do two more sets.
Door Jam Exercise
Stand in the doorway and put your hands on the door jamb. Now start pushing against the walls, as if you want to push them apart. The pressure should be as strong as possible to feel the tension in the muscles. Stay in this position for a minute, and then lean forward slightly and stand still for the same amount. Do two more approaches.
Dog face up
Asana from yoga, which well strengthens the muscles of the body. You need to lie on your stomach, straighten your legs, and bend your arms and put on the floor. Now slowly straighten your arms and lift the case up. The legs should also slightly lift off the floor so that the body rests only on the palms and toes. Hold in this position for 20 seconds and repeat this asana 3 more times.
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