Exercise for aesthetics chest , the most vulnerable part of the women’s body. Pregnancy, breast feeding, some hormonal diseases, too rigid and ill-conceived diets lead to the breasts sag, becoming not as attractive as before. But the high, firm breasts, like a magnet attracting men’s glances – half of them women’s beauty …
What do you do? Stock up on special makeup? Alas, This do not really helpful. Advertising can paint the stunning effect of the use of various creams and gels, allegedly returning a breast elasticity. But Maria dare assure you that all these funds can only slightly improve the condition of the skin cleavage. However, do not think that all is lost – a specially designed exercises for the chest muscles under the condition of its regular run can work best.
Complex consisting of eight exercises to strengthen the chest, enough to perform three times a week. Props, which is required for training, elementary: gymnastic mat or simply spread out a blanket on the floor, dumbbells weighing 0.5-3 kg (they can be replaced with plastic bottles filled with water) and expander (or elastic bandage medical).
Exercise to strengthen the chest
Before performing the basic exercises to strengthen the chest needs a little warming up – it will help warm up muscles. Enough to make 10-15 rotations shoulders back and forth as many times to perform a “mill” divorced in hand with his hands.
Exercise 1. Breeding dumbbell in hand.
Exercise good for strengthening muscles in the arms, shoulder and chest. Starting position: Take dumbbells and lie on your back, take a little bent at the elbows forward before feeding. Now, inhale and slowly his arms in hand, until the elbows touch the floor. Exhale and raise your hands again until you return to starting position. Do the exercise 10-20 times.
Exercise 2. Alternating Dumbbell breeding.
Exercise strengthens at the same muscle groups as the previous one. Starting position: Lying on your back, stretch your right arm with a dumbbell along the thigh and the left – up in front of chest. Without bending your elbows, change their position. Do 15-20 repetitions.
Exercise 3. Push-ups.
Maria offers to perform push-ups and well-known that perfectly enhance, in addition to the chest muscles, and even the shoulders, back and abdominal muscles, hips and buttocks. Starting position: kneeling, widely spread your arms and legs gradually allot ago. Keep your hands were not set wide apart – your wrist should be a hair’s breadth under the shoulder joints. Now bend your elbows, spreading them apart.
In carrying out the exercise, should fall as low as possible, it is important not hog and not lose your head – the whole body from head to toe to be drawn out as to attention. Probably need 10-20 repetitions. If you are too hard to do push-ups from a prone position, do the exercise from a standing position can be on your lap or even, in extreme cases, push-ups while standing on his feet, uperevshis hands on the wall or cabinet. In the latter case it is important to touch the walls of the chest and chin, while bending backwards.
Exercise 4. Breeding hands with expanders.
Starting position: Stand with your feet shoulder-width apart, holding in front of expander. Privstante on your toes and slowly his arms in hand, stretching expander. Do 8-12 repetitions.
Exercise 5. The rise in the attitude of the side bar.
Exercise strengthens the muscles of the shoulders, upper chest, upper and middle parts of the back. Starting position: on her knees. Drawing on his right hand, take the left dumbbell. The right leg should be bent at the knee and straightened left – pulled back. Tighten your stomach muscles and lift the hips so as to obtain a straight line from head to the left foot. As you can slowly raise his hand to the side and up and slowly lower, while turning the palm to him. Complete exercise 6-8 times in each direction.
Exercise 6. Pose a cat.
Exercise strengthens the pectoral muscles, a beneficial effect on the spine. Starting position: on his knees, his hands rest against your palms on the floor, fingers pointing forward. Slowly, bending in the spine, pelvis and lower your hips to the floor, legs at the same time should be straight. Pull your shoulders back and down, drag up the crown. Try to hold this position in a moment and return to starting position. Before you repeat, rest 15-20 seconds. Results take three reps.
Exercise 7. Press your palms in front of him.
Press your palms in front of
Exercise strengthens the muscles of the arms and chest. Starting position: standing, palms upward united front of the chest. Within 6 seconds, with an effort pressed his hands together, then – 4 seconds relax and repeat. Follow the exercise 10-15 times. To enhance the effect MirSovetov offers little hands to squeeze between a tight ball, or a special expander. Once this exercise is useful to make four flapping his arms back and forth.
Exercise 8. The stretching of limbs.
Starting position: Lying on your back, legs straight, arms extended over your head. About half a minute with a force pull the arms and legs along the floor as though you are pulling for them attached to invisible strings. Then, without lifting his head and back on the floor, bend your knees, hugging her knees and push them to the chest – in this position, try to lie about 20 seconds. Make 5.6 repeats.
After the last exercise to strengthen the chest must rest. Soak for ten minutes on his back, relax and breathe deeply. Mentally re-play the exercise in his mind, imagining how your breast takes on a more resilient and attractive form. Do not be lazy to regularly perform this exercise and the result does not take long.