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Fitness for breast muscle: exercise for girls
- Fitness training weight, based on the push-UPS
- Fitness training with the ball and a shock-absorbing tape
- A set of exercises with dumbbells
The shape and size of female Breasts depend solely on genetic factors. In addition to the breast size can influence the amount of body fat on a woman’s body, so very often the bust size decreased after weight loss. The elasticity and attractiveness of the Breasts depend on the condition of the muscles that support and fix the mammary glands, thus preventing it from sagging. For this reason, all women need to regularly perform exercises that strengthen the chest muscles, while it can be done in any convenient place: in gym or at home.
Fitness training weight, based on the push-UPS
Women who do not have experience in the fitness training, but want to strengthen the muscles of the chest to maintain its attractive shape and firmness, should start working towards this goal with the exercises with their own weight.
Women, beginners can build a practice with its own weight based on the push-UPS. The species diversity of the basic exercises gives you the opportunity to strengthen and develop the chest muscles at any initial level of physical fitness. The most popular variations of the element include:
- Push UPS from a wall or vertically stable surface.
This option is suitable for women with the lowest level of training and excess weight, which prevents them from technically correct to perform classical and other types of push-UPS. To do this ;exercise you need to stand face to the wall to step away, to rest her palms on the level a little below the shoulder joints. Inhale and bring the chest to the wall, and exhale, straightening your elbows to return to starting position. During fitness training women-beginners can perform 2-3 set of such push-UPS, provided that each set includes 15-20 reps.
- Push-UPS with a focus on the kneecap.
This is a more complicated option, but it is not so intensively load the muscles as classic, so it can also be used for the first time in the gym for beginners. For the element you need to kneel, cross your ankles, stretch your hands to the floor and take the starting horizontal position. Next, you should lower the body as low as possible to floor surface, at this point, exhale and straighten your arms, returning to starting position. Repeat the exercise 10-12 times in each of the 2-3 approaches.
- Classic push-UPS.
To be technically correct to perform this basic movement training, you need to take the emphasis lying down, leaning on your palms and toes, and then bending and unbending of hands to zoom in and take the chest from the floor surface. Exercise should be performed 30 to 40 times, dividing this number of repetitions for 2-3 sets.
Fitness training with the ball and a shock-absorbing tape
In fitness training with push-UPS you can add multiple the following exercise movements with the ball:
Take the ball, make his head slightly and sit down, lifting from a squat position, with all his strength to throw the ball at a diagonal from the trunk path. Repeat this exercise 40 to 60 times, making a small break after every 20-30 shots.
- Pushups with the ball.
Take the starting position, leaning on toes or knees, with one hand have to rest on the floor and the other in the ball. Keeping the balance, you need to perform 10 ghosts chest to the floor in each of the 2-3 approaches. Next you need to repeat push-UPS fixed in the ball with the other hand.
- Pullover with the ball.
Lie back on a sofa or a sports bench, take two hands and a shell to make his head just below the crown. Strongly gripping the ball, withdraw it from behind the head over the face, straight the arms. To repeat the item fitness classes in 3 sets of 20 repetitions.
In the presence of damping tape in the exercise to strengthen the pectoral muscles, you can enable more effective set:
- The front bench.
To fix the rubber band under the sofa or any other stable piece of furniture. To take the ends of the expander, to turn back to the place of fastening of the shock-absorbing tape, and, bending your elbows, bring the brush to the shoulders. Then in exercise you need to stretch the tape as you exhale, squeeze the ends of the forward and right upper extremity. Repeat this bench need 20 or 30 times in 2-3 sets.
- The thrust of the expander itself.
To turn face to the place of fastening of the shock-absorbing tape (at a height of about 20 cm from the floor), take the ends of one brush and allow the expander to the chest, maximum stretching him. You should perform 2 sets of 10 repetitions on each limb.
A set of exercises with dumbbells
After mastering all of the training movements with their own weight and light sports equipment to fitness classes, you can add dumbbells to stimulate active strengthening and developing the chest muscles. Most effective for the development of the chest muscles is considered to be the following set:
Lie back on the sports bench or sofa, take a dumbbell and raise your elbows to the sides to the elbow and armpits formed right angles. You must then inhale and gently squeeze the weight. Exhaling, you must return the shells to the starting position. For one fitness workout you need to perform 2-3 sets of 15-20 swings each.
Without getting up from the bench or sofa, you need to reduce both the projectile, held on straight arms in front of chest, and then from this starting position to dissolve the upper limbs to the sides, elbows slightly rounded to reduce stress on the joints. To repeat the item fitness classes 2-4 sets of 10-12 repetitions.
Stand up straight holding dumbbells in the hands near the hips. Inhale and lift the shells in front of him to shoulder level, slightly bending your elbows to reduce the risk of injury of the elbow joints. Only it is necessary to perform 3 sets of 10-15 lifts.
Through regular fitness training, adhering to rules of conduct and equipment items, you are already in 1.5-2 months notice a significant change in the figure for the better.
Uses photographs Shutterstock