Almost every woman dreams of beautiful, high and elastic breasts. The tone of the pectoral muscles is the key to a beautiful breast. The mammary gland rests on the pectoral muscles, so toned and pumped muscles increase the breast itself and lift it. Any lingerie looks great on a beautiful, toned chest. However, not everyone knows that there are a number of simple breast support and strengthening exercises that you can do at home.
Today the FITNESSI website will show you effective exercises for breast augmentation, tell you how quickly you can tighten your breasts and pectoral muscles at home.
Breast care should be comprehensive and in addition to exercise, you need to use a cream for the chest and décolleté. Treatments will help keep your skin plump and hydrated. Believe me, these metamorphoses will surely raise your spirits and self-esteem!
With regular exercise, which includes exercises for breast augmentation and working out all the pectoral muscles, you will certainly achieve the desired result.
So, let's start learning the techniques. Pay your attention to the fact that for exercise you need to find two dumbbells that have a mass of half a kilogram or kilogram. Don't be discouraged if you don't have dumbbells, they can easily be replaced with plastic water bottles (1 kg = 1 liter water bottle). The weight is limited so that the dumbbells can be raised and lowered without much effort, because each movement must be repeated 10 times.
You need to do these exercises 3 times a week and after 14 days you can see a noticeable improvement.
Content
We start with a warm-up
The bulk of the exercises
Relaxation
Video workout for chest muscles:
We tighten and swing the pectoral muscles on the simulators:
We start with a warm-up
This moment is key in any sports, because without proper warm-up, the muscles will not be heated and the likelihood of injury increases significantly. We will develop the muscles of the chest, therefore, we perform the warm-up for them.
First, you need to hug yourself tightly. At this point, you should feel that all of your pectoral muscles are in tension. Now we stand up straight, straighten our back, and spread our arms to the sides. This will be our starting position. To begin with, we hug ourselves with our arms crossed. Then, holding the shoulders with our hands, we linger for 2-3 seconds in this very position. You need to repeat 10 times, and then move on.
The second warm-up exercise is jumping. To warm up the muscles of the chest, to speed up the work of the heart, such an effective exercise is suitable. Starting position - standing, feet together, hands down. We start jumping - we spread our legs to the sides and raise our spread arms to the sides above our head. On inhalation, we return to the starting position. We perform jumps within a minute.
The third exercise is the mill. Feet shoulder width apart, begin circular rotation with your hands, alternately. The right hand rises, the left at this time is down. We rotate our hands for 30 seconds.
The bulk of the exercises
Now the warm-up is over and we are ready to move on to the main part of our lesson. Each next exercise is performed 10 times for 2-3 sets. In total, we have to get acquainted with a number of exercises in the amount of 7 pieces.
The first is to raise your arms with dumbbells to the sides. It starts from the starting position - the supine position. I recommend placing an elastic roller under the shoulder blades, which will eliminate pain or lie on the mat. Now we take the dumbbells in our hands and pull them up directly above the chest. We need to smoothly straighten our arms to the sides and return to the starting position with our arms extended in front of the chest. We do an exercise for inhalation - exhalation. Inhale - we put our hands to the sides, exhale - we raise our hands up.
The second is lowering the arms with dumbbells. The next exercise is performed in the same starting position - lying on your back, but straight arms with dumbbells are over the hips. As you exhale, raise your straight arms up and put them behind your head. On inhalation, we return to the starting position, respectively, that is, we lower our hands to the hips.
The third exercise is a 45-degree push-up. We will be required to use such improvised items as a pair of chairs or any other elevation. So, get on your knees or socks (depending on your preparation), put both chairs in front of us, put our hands on the seats and bend our arms as we exhale. At this point, the chest should be lowered as low as possible. On inhalation, we return to our starting position.
Fourth - clenching the palms. Now we stand on our feet and join our palms at chest level. For five to six seconds, press the palm on the other palm as hard as possible. It is best to squeeze a small, elastic ball between your palms.
Fifth - push-ups from the floor. Now we rest our hands on the floor, support on our knees. We start rhythmic push-ups from the floor. For trained girls, we make supports on socks. Exhale - we bend our arms and lower ourselves as low as possible. Inhale - straighten your arms. The back should be straight.
The sixth exercise is pulling your arms with dumbbells to your chest. We get up on our feet, sit down a little (we take our buttocks back, as if sitting on a chair), the back will be about 45 degrees to the floor. In the hands of the dumbbells, we stretch our arms in front of the chest, the elbows are turned to the side. As you exhale, pull the dumbbells to your chest, bringing your elbows behind your back. Inhale - straighten your arms in front of you.
Seventh - pulling the dumbbells to the stomach. The starting position is the same as in exercise 6. Hold the dumbbells perpendicular to the floor, elbows pointing down, arms extended at belly level. We pull the dumbbells to the stomach - exhale. Pull forward - inhale.
Relaxation
In order to finish the lesson, we need to do some relaxing exercises. This is also required and can consist of several techniques of your choice.
So, you can raise your hand and swing it from side to side in the air. Connect the hands in a lock and stretch your arms first forward, then up above your head and finally clasp your hands behind your back, stretch and raise your arms as far as possible (your back remains straight).
Alternatively, you can grasp the wrist area with your other hand and shake gently. Finally, the following is not prohibited: the starting position is lying on the floor with outstretched legs and arms. Stretching your arms up, you need to stretch your whole body as much as possible. After that you need to relax.
Video workout for chest muscles:
We tighten and swing the pectoral muscles on the simulators: