How to pump up the breasts at home: exercise, video. How to pump up the muscles of a woman's breasts
Beautiful women's breasts - not necessarilyshould be the 4th or 5th size. Rather, it is an elastic, tight bust of neat form, unspoiled by stooped posture and unaesthetic stretch marks. However, not all ladies have given nature such a gift, but someone's chest has lost its tone and external appeal as a result of the inevitable age-related changes. Is there a chance to correct this situation and restore its former beauty? Of course, and you do not need to sign up for fitness or buy a subscription to the gym. Exercises for the chest are very simple, they can be done at home at any convenient time. The main thing in this business is regularity and perseverance.
How to pump up the chest: a universal set of exercises for every day
Warm up
Running on the spot and jumping - 5-10 minutes. Slopes - 10 times to the right, to the left and forward. Swing your hands - 10 times up and down. Circular rotation of the hands - 10 times in each direction. Cross arms in front of you- "scissors" - 20 times. Stretching in the sides, forward and back - 5 times.
Push-ups against the wall, despite its lightness,are very effective. They give a chance not only to enlarge the chest, but also to give it a beautiful shape. The starting position: we stand at the wall and firmly rest against it with our hands. The legs are slightly back. We wring out slowly and in the process slightly rise to the toe. During the whole training, we do three sets of 10 repetitions.
Pushups
Hands on the surface of the floor, palms andThe legs are slightly wider than the shoulders. The stomach is drawn in, the back is held absolutely straight. Cautiously we fall downwards, we touch a breast of a floor and we come back in a starting position. We perform three times for 20 times with a break between the approaches for at least 5 minutes. For beginners who do not have appropriate sports training, the task will seem quite complicated. In this case, professional trainers recommend first pushing, leaning on their knees. When the body gets used to training, the load can be increased.
Dumbbells are the girl's best friends
Strength training will quickly give the breast elasticity andattractiveness. But before you start training at home, you need to find the right equipment. Dumbbells will need to be treated with special attention. It is very important that they have an optimal weight, that is, they were neither too heavy nor too light. Test them right in the store before buying. Try to do some exercises and listen to your feelings. Absence of general discomfort and pleasant muscle tension will indicate that the weight is quite suitable for you. If you have to make significant efforts and feel the heaviness in your hands, it makes sense to buy a sports projectile a little easier.
How to pump up a breast with the help of dumbbells
Bring the muscles of the breast to women will helpvery simple exercise - the cultivation of dumbbells. To perform sitting on a chair with a strong back, bend our arms in the elbows and tightly press them to the sides. On the inhalation of the hand, we cultivate to the sides, on exhalation - we return to the starting position. Haste here is inappropriate and must be dealt with at a moderate pace. In one session, we make three sets of 15-20 repetitions.
Complex exercises with dumbbells for breast at home
Bench press will enable girls to make breastsmore elastic. Conveniently located on the floor and bend your knees. Hands with dumbbells are bred widely in the sides. Then slowly we reduce them before ourselves, and then again we plant and lower it to the floor. During one workout, we do 3 repetitions of 10-15 times. This exercise is allowed to perform standing.
Is it possible to pump the chest with an expander
The expander not only strengthens the pectoral muscles, but alsoforms a noble, proud posture. For the beginning of the exercise, we rise absolutely exactly, take the simulator in hand and begin to slowly stretch it in front of you. Do not rush and do not "tear" the muscles. We repeat until the appearance of fatigue. Then we take a short break. Then we place the expander behind the back and apply an effort to stretch it. Repeat the movement from 5 to 10 times.
We squat down, press the espander tape with our feet, and with the arms we take the edges. Very slowly we straighten our back and stand up. We do so from 5 to 10 times.
Complex exercises with an expander for the chest and a beautiful posture, video
Safety rules, or How to pump up the chest and not hurt yourself
No matter how sharp the desire to make a bust attractive, some precautions still need to be observed.
Try to exercise not from time to time, but regularly. Normal exercises can be performed daily, and strength exercises - every 2-3 days.
The break between training with dumbbells should be at least one, and preferably two days. Especially this applies to girls who are not accustomed to serious physical stress and a mobile way of life.
Do not ignore the warm-up and always start training with it. In this way, you minimize the risk of stretching and other potentially traumatic injuries.
In the first two days of the monthly cycle, abstain from serious strength training and exercises aimed at pumping the pectoral muscles.
Do not wait for an immediate result. Having been practicing for a week and not discovering global changes, do not get discouraged, and most importantly, do not give up training. To pump up the chest, the girls need to spend 2-3 months. Only after this period your bust will again become elastic, tightened and attractive.
