Exercises for the muscles of the chest

In fact, the chest supports the muscles of the chest and shoulder girdle, and only the fat and glandular tissues are located in the breast itself. This group of muscles will be oriented exercises for a beautiful healthy breast.

Exercises for the muscles of the chest

1. Standing straight, put your feet to the width of your shoulders,Straighten your back, spread your shoulders. Bend your arms at the elbows at the chest level. Press the palms and press against each other for 10 seconds. Then relax for 10 seconds and repeat.



2. Raise your arms above your head, bend them slightly at the elbows. Squeeze your palms like the previous exercise. After the series, shake hands.



3. Standing exactly, feet shoulder-width apart, lower your left hand on your hip. The right hand describes quickly large circles: 4 forward and 4 back. Change your hand and do exercises for the muscles of the left breast.



4. Standing straight, fold your palms to yourself. Try to slowly raise your folded arms as high as possible and lower them as slowly as possible.



5. Take a towel for both ends at a distancea little narrower than the width of the shoulders apart. Straighten your back, straighten your shoulders. Arms bend and lift them to the parallel with the floor to the shoulders. Slowly pull your hands back, as if trying to tear the towel apart. Try to close the scapula.



6. Lie down on the floor. Spread your arms out to the sides. Squeeze your fist, straining all the arms of your arms for 5-10 seconds. Relax for 3-5 seconds and repeat. The exercise is performed simultaneously for both hands.



7. The starting position is the same as in the previous exercise. On inspiration, lift the chest, hold in this position for 5 seconds, then press down to the floor for 5 seconds, breathing out and relaxing your arms.



8. Let's do push-ups. Stand on your knees, put your hands on it. Elbows are diverted to the sides. Slowly descend on exhalation and as smoothly rise on inspiration. Make sure that the back and legs are one straight line. For the more prepared, it is recommended to do push-ups with an emphasis on the socks.



9. Relax your back and arm muscles. Sit on your knees, put your chest on the floor, hands straighten forward. Relax and stretch back. Then, slowly, feeling every vertebra, straighten up.



10. Lie down on the floor with your stomach down. Hands are spread apart. Bend them at the elbows by 90 °. On inhalation, lift both arms and shoulder girdle smoothly simultaneously. On exhalation, as smoothly lowered.



11. Sit on the couch. Straighten your legs, lean your hands on the edge of the sofa. Focus only on the hands and feet. Slowly bend your arms in the elbows, lowering the body to the floor. Without sitting on it, just raise yourself smoothly, straightening your hands.

Exercise begins with 5 repetitions, increasing the number by 2 in a week. Reach up to 10-12 reps. After Exercises Take a hot shower that relaxes the muscles. To cheer up, finish the shower with a contrast (sharply switching cold water to hot and vice versa). Try to fulfill exercises for the muscles of the chest in a good mood, this will increase the positive effect.

By increasing the muscles of the shoulder girdle and chest, you increase your chest. But for the visible result it is necessary to carry outthem regularly. And to maintain the skin of the decollete in tone, the Council Country will tell you about the masks for the decollete skin and how to make the skin of the breast more elastic.