A few words about the subtleties of some concepts.
- Many girls and women seek to increase their breasts with exercise. But few of them understand that you can not increase the mammary glands, and it is to develop the muscles of the chest. Anatomically, there are no such muscles in the mammary glands,which could be developed. Enlargement of this part of the body is possible only through surgery. However, there is a pectoral musculature. Here it also can be tightened, increased and corrected a natural relief. As a result of training, you can raise the chest, increase its volume, give tone. All this can lead to the acquisition of the desired effective appearance.
- The muscles of the muscles of the chest are large enough.To make them develop and grow, you need to put a lot of effort. This requires serious training and exercises for the chest. Therefore, you should immediately disappoint those who believe that a few simple exercises are enough to permanently solve the problem of a beautiful lush breast.
A few simple exercises can help maintain the tone of the chest, but to increase it, alas, they can not do. Therefore, you need to be prepared for the fact that the load will be large, and after training the muscles will even be slightly sore.. Exercises for the chest are suitable for strong natures.
Methods of training
Exercises for breast augmentation should be performed with frequency three times per week. Every day they are not worth doing. The meaning of classes is to alternate loads with time to rest after them. Exactly while resting muscles and starting to grow.
Exercise for the chest can be in the gym, but you can at home. In the latter case, splurge on the purchase of two collapsible dumbbell kilograms at 7-10.
Exercises for chest muscles
Warm up. This is a must-have class that helpswarm up the muscles, stretch and stretch them literally. It helps to achieve the desired performance from basic exercises, as well as to avoid unnecessary injuries. Therefore, do not skip this point: scroll to it for 5-6 minutes.
Exercise "East"
Sit on a chair or stand against a wall.Press your back firmly to a flat surface so that the load from the exercise falls fully on your chest, not on your back muscles. Palms join in front of the chest. It is necessary to press on the palms with such force that the muscles of the chest noticeably tense. Concentrate on this sensation and do not lose it throughout the exercise. Count to ten and move your palms five centimeters forward. Repeat on ten accounts. Continue to move your palms and repeat the exercise until it is possible. Then open your hands, stretch your hands to relieve tension. Repeat the exercise two more times.
Exercise "Skier"
Take dumbbells and imitate movement.repelling skier. Do not forget to keep your back straight. Doing the exercise should be slow. Smoothly raise your hands from the hip to the height of the chest, fix for a few seconds, slowly lower. You need to run 3 times for 6 repetitions.
Exercise "Wall"
You need to be in the doorway, his hands in the joint.Squeeze forward, as if trying to move the wall, for a minute. Then lean a little in the opening and repeat the exercise. This slope increases the load on the chest. During the exercise you need to feel that the chest muscles are very tense.
Exercise "Wall-2"
The same exercise as the previous one, just get upneed at the wall, and not in the opening. It is necessary to stand exactly, because your back is bent, you will bear the load on your back muscles, not your chest. Perform 3 times for 2 minutes.
Exercise "Push-ups"
This is the best that can offer exercises for the chest at home. For one approach, you need to wring out 20 times. At the very least, this must be sought.
Exercise "Pushups from the chair"
Stand with your back to the chair, push your hands into it. At an angle of 30-45 degrees, extend your legs forward. Bend your arms, lowering your body down. Return to the starting position. H approach 6-8 times.
Exercise "Press"
This is a very important exercise, although it is rather difficult to perform.
Lie on the floor, take dumbbells, put your hands on your chest. Now tighten your chest and lift the dumbbells up. Lower and raise the dumbbells again eight times. Three approaches.
Exercise "Wiring"
Sit on a chair, arms with dumbbells in front of the chest, elbows pressed to the sides. 8 times spread your hands to the sides, not lifting your elbows from the sides. Then repeat the same, tearing off your elbows. On 12 divorces, 2 approaches.
Exercise "Stretching"
This is the final exercise. Use the exercise "wall", but no longer need to push, just hang on your hands. This will relax the muscles and calm the body.
