4. "Emphasis on the wall"

The muscles of the chest and shoulders are included in the work, tensing and stretching. The exercise is performed anywhere where there are doorways. It's good.

1. Take the starting position, resting your arms slightly bent at the elbows on the sides of the doorway or wall, and begin to press them with your hands in the forward direction - about 1-3 minutes.
2. Bend forward slightly and keep pushing down for another 1-3 minutes.

Three approaches will be enough.

5. Incline Dumbbell Press

An extremely effective exercise for lifting the pectoral muscles for women and girls. The work includes the large and small muscles of the bust, deltas and coracoid shoulders, muscles of the ribs, shoulder blades and biceps of the hands.

1. Lie on a bench with an incline of 20°-30°, put your feet on the floor at your sides, raise your forearms with dumbbells up 90°. The position of the elbows apart just below chest level dumbbells - higher.
2. Inhale, and as you exhale, squeeze the dumbbells up on straight arms, after a second delay at the top point, the arms return down.

Do 3-4 sets of 10-12 presses, with a break of about 2 minutes.

6. Wiring dumbbells lying on a horizontal bench

The pectoralis major muscle works, the muscles of the shoulders and ribs are included. This move is effective.

1. Lie with your back on a bench, raise your arms with dumbbells slightly bent at the elbows up to eye level, hands look at each other.
2. Inhale - spreading the arms to the sides, a slight delay at the bottom point, while exhaling - a new rise.

Do 4 sets of 12 dilutions.

7. Pullover exercise

Large pectoral and

Beautiful and toned breasts, the dream of any woman. Many believe that it is impossible to return the tone that was in youth. After childbirth, this topic is especially relevant. Evening dresses with an open back and a deep chest neckline are forever excluded from the wardrobe. Is there a solution to this problem? What methods or procedures exist? This is not the whole list of questions that girls and women are looking for answers to. Many take it for granted and stop doing anything.

Five exercises to tighten and tone the chest

It's about toning the muscular chest. It has nothing to do with breast enlargement. What is possible only with the help of surgical intervention.

1. Push-ups from the floor. The classic proven way to tidy up the chest muscles. It should be performed smoothly and without sudden movements. When lowering, inhale, exhale when returning to the starting position.
We start with the knees, over time you will be able to move to the standard position.

2. Wiring with dumbbells. Gives firmness and elasticity to the pectoral muscles. Lie down on a bench or gym ball. Starting position, hands up in front of you. Gently spread your arms to the sides, the elbow joint is slightly bent and fixed. We reach the point of maximum stretch and return to a similar position.

3.Pullover with dumbbells. Lying on your back, take a dumbbell in the lock in front of you. The elbows look forward and are also in a bent state. Gently lower the dumbbell behind your head until a pleasant pain occurs. And we return to the starting position.

4. Static exercise. In a sitting or standing position, keep your hands at chest level. The inner parts of the palms are in close contact. We spread our elbows to the sides. After that, gently squeeze the palms, simultaneously straining the chest.

5. Stretching exercises. We approach the doorway. We hold our hands at an angle of 90 degrees, elbows to the side. Anchor point, door frame. And we slowly lower ourselves and reach through the doors. In this position, you need to be from 30 seconds to 1 minute.

The number of times and approaches when doing exercises

All exercises are performed in strict sequence. We do from 3 to 5 approaches, repetitions 10-20. Depending on the fitness of each person.

Rest 1 minute between sets and exercises. At first, you can increase the rest to 2 minutes, gradually reducing it.

The frequency of training is 3 times a week. This will be enough to become the owner beautiful breasts. In the absence of dumbbells weighing up to 5 kg, you can use a half-liter bottle of water.

Performing this set of exercises, you will see changes in a month. Your mood and well-being will improve. Now you can wear something that really emphasizes the femininity of the figure.

Tightened breasts make a woman seductive and attractive. To maintain its beauty, you can resort to the expensive services of specialists in plastic surgery, but you can perform special exercises for tightening the pectoral muscles, which are designed for women.

The complex for the chest keeps the body in good shape, providing attractiveness and sexuality of the figure.

How breast lift exercises work

There are no muscles in the chest itself, so one should not think that correct exercises will increase its size. Performing such specialized exercises for tightening the pectoral muscles for women, only the muscles that support and are responsible for the tone of the mammary gland will be involved.

This is a kind of corrective and supportive exercises that prevent atrophy and sagging of the breast.

General rules for performing breast lift exercises

Exercises for tightening the pectoral muscles for women do not present any particular difficulty, but to perform them, you only need small dumbbells weighing 1–1.5 kg and a special mat for practicing on the floor.

One of the mandatory rules for the implementation of any complex for physical development is the need for a light warm-up, which will warm up the body, ensuring the mobility and elasticity of the muscles.

For a warm-up, you should do a few tilts, waving your arms and squats. Usually, 5 minutes of warm-up is enough, after which you can proceed directly to the implementation of the complex.

It is necessary to perform exercises for tightening the pectoral muscles (for women) on a regular basis, which will become the key to a beautiful figure.

Enough common mistake when performing exercises for tightening the pectoral muscles, performed by women, is the use of excessively heavy dumbbells weighing 3-5 kg ​​or more. For an unprepared organism, such a load is unbearable, a better result cannot be achieved, and harm can be done with 100% certainty.

A fairly common mistake made by women when performing exercises for tightening the pectoral muscles is the use of excessively heavy dumbbells weighing 3-5 kg ​​or more.

It's important to know! Performing complexes simple exercises for tightening the pectoral muscles, which are designed for women, you should keep the correct posture. You can not bend your shoulders and spread your elbows. It is the correct posture that is the key to the success of the exercises in question.

Standing chest exercises

The next complex is performed while standing. From it it is recommended to choose several exercises that are most suitable for each woman.

An effective exercise is considered to be push-ups from the wall. It is necessary, leaning slightly, stand near the wall, lean on it with your hands and perform light push-ups.

In this case, you need to do push-ups, bending your arms at the elbows. The body should keep the line, rounding and arching the lower back should not be, as the necessary load on the chest is lost.

In a standing position, you need to connect your palms in front of your chest. Next, squeeze the palms with force and hold this position for about 10 seconds. Relax your hands and then repeat this exercise at least 5 times.

The windmill exercise shows excellent results, which can also be used as a warm-up. Having straightened up, tilts forward 90 degrees are made, at the same time they raise right hand up and the left down.

They alternately lower and raise their hands, rotating the body, making the appropriate inclinations. As you complete this exercise, you should accelerate the rotation.
chest exercises performed on the bench

Exercises that are performed on the gymnastic bench are very popular.. In the absence of it, you can use several stools that are put together and thereby create an impromptu bench.

Such exercises on the bench allow you to effectively develop the body and affect the chest.

Bench press lying on the bench shows excellent results in the development of chest muscles. Since it is difficult for girls to perform such a bench press, you can use one bar or a bar with pancakes weighing 1-2 kg. This will be enough to load the desired area of ​​\u200b\u200bthe muscles. Perform the bench press in question should be 8 repetitions and 3 sets.

Bench push-ups are another fairly simple and popular exercise.. To perform them, you need to stand with your back to the bench, rest your hands on it, and stretch your legs slightly forward. Next, slowly squat while bending your arms. Do 5-6 such squats for 2-3 sets.

Exercises with dumbbells for tightening the pectoral muscles

Weighted exercises are considered the most effective. They give you an extra load. You can do it as gym, and at home, replacing dumbbells with sand bottles.

You will need two small dumbbells weighing about a kilogram. Hands with dumbbells are freely lowered to the level of the hips, the hands are directed towards the body. Then slowly, gently raise your hands up and at the same time take a breath. This exercise is done in 3 sets of 10 runs. Between each approach, rest should be equal to a minute.

When performing the Pullover exercise, it is necessary to monitor the pelvic region, which should not rise from the bench

The dumbbell forward swing is another simple yet effective exercise. It allows you to develop deltoid muscle. This exercise can be done standing or sitting.

When swinging, the arms are initially located parallel to the hips along the torso. Dumbbells should be taken so that when performing swings, the fingers move from the chest. When inhaling, the weights themselves must be raised approximately to shoulder level.

At the same time, sharp jerks should not be made - it is necessary to raise and lower your hands at an average smooth pace.

The most popular exercise that helps to strengthen and tighten the pectoral muscle is the wiring lying down or in oblique position on the bench. For wiring, you will need dumbbells weighing 2-3 kg. They take a comfortable position on the bench, arms with shells are bent at the elbows at an angle of about 45 degrees.

Next, you should carefully reduce and spread dumbbells, as if trying to hug an invisible tree with your hands. After just a few approaches, you can feel the load on the desired muscle groups, and after a few weeks of such exercises, the first results will be noticeable.

Carefully! It is necessary to dose the efforts correctly when performing this exercise with weighting. It is necessary to control the movement of the hands, which should not deviate from the original angle of 45 degrees. Efficiency is noted with 4-5 approaches.

With dumbbells on the bench, you can also perform an exercise such as Pullover. It simultaneously engages the muscles of the shoulders and chest. To perform, you will need dumbbells weighing 2-3 kg. The considered exercise is performed lying down, with the support of the back in the bench. The body is perpendicular to the bench, the legs are bent at the knees at a right angle and rest on the floor.

The shells must be carefully taken by the bar, after which, moving only the arms in the shoulders, the dumbbells should be lifted up and down. In this case, you need to monitor the pelvic region, which should not rise from the bench, otherwise pectoral muscles will not be worked out during this exercise.

Top 5 Most Effective Chest Exercises

If you make up a kind of top 5 exercises for tightening the pectoral muscles for women, then the following can be noted:

Important to remember! Any, even the most effective, exercise must be performed correctly. This applies both to the position of the body during such training, and the intensity of repetitions, the correct observance of the number of approaches and maintaining the interval between each exercise and approach.

Yoga for tightening the pectoral muscles

Very popular today various exercises from yoga, which allow you to improve health, as well as correct the shape of the chest, provide a seductive look to the figure.

Bow pose. It is necessary to lie on your stomach and try to reach your ankles with your hand. A deflection is made on inspiration, and stretch upwards for 5 seconds. As you exhale, relax, lower your arms.

Camel pose. The kneeling position, after, the feet rest on the floor, and the body is kept straight. Starting from the waist, strongly pull the arms up. At the same time, try to lean back.

yoga exercises can improve health, correct the shape of the chest, provide a seductive look to the figure.

Sitting on a chair, you need to take your palms back and lean on the chair. You need to move to the very edge of the chair, and then breed shoulder joints and close the shoulder blades. The weight of the body is concentrated on the arms.

A set of exercises for tightening the chest muscles from Camilla Voler

Camilla Woler is a well-known fitness specialist who has developed various gymnastics and high-performance exercises to support the female figure.

Elephant exercise. It is necessary to bend forward, the back is parallel to the floor. They make active swings with both hands, while slowly turning their heads behind them.

Exercise Albatross. You need to stand up straight with your legs slightly apart. The arms are extended to the sides, the palms are turned to the top. Take your hands behind your back and actively stretch.

Tennis ball. To perform this exercise, you will need a tennis ball., which must be taken in the hand and squeezed with force, the elbows should be directed to the sides. With a certain skill, you can perform this exercise even without the ball, squeezing the palms. Despite the apparent simplicity, the exercise in question tightens the chest well.

Note! Camilla Voler's workouts can be found on the Internet, which presents not only a complex for strengthening the chest, but also exercises for a beautiful and toned figure.

Exercises for tightening the pectoral muscles from oriental geisha

Since ancient times, female beauty has been valued in the east. In particular, Oriental geisha succeeded in this, who knew the secrets to restore the former beauty of the female breast and maintain its shape.

It is necessary to stand on toes, put your hands on your belt, and then rhythmically take your elbows back. It is recommended to repeat the exercise at least 30 times. It is extremely important to breathe correctly while pulling the elbows back, inhaling through the mouth and exhaling through the nose. The chest should be pushed forward when the elbows are abducted.

Another effective exercise that is popular in the east. It allows you to align and maintain posture, improve the shape of the chest. Kneeling, you need to lean on a small and low stop, located a meter from the practitioner.

Bend the body, touching the edge of the stop with the chest. Then, solely by the power of the hands, they return to their original position. Performing this exercise, you should not bend in the lower back, holding your hands correctly.

Exercises for tightening the pectoral muscles (for women): in pictures

There are numerous effective complexes for correcting breast muscles in a woman. Such exercises are not difficult, so they can be easily performed at home. Being engaged correctly, you can notice the first effect just a month after the start of training.

The best chest exercises for women that can be done both at home and in the gym:

Exercises at home for tightening the pectoral muscles:

Do you want a strong firm breasts? Coach Katie Ferguson talks about best exercises to increase the pectoral muscles for girls and toned breasts, without surgery!

Your chest is made up of two main muscles, the pectoralis major and pectoralis minor, as well as many smaller ones. These muscles are located under the tissues of the mammary glands, on the chest, connecting with the humerus (the bone of the forearm, which is closer to the shoulder joint).

The chest plays a major role in allowing you to raise your arms in front of you and move your shoulders.

These exercises target your upper, mid and lower muscles chest, that is, to make the chest taut.

Lie on your stomach, place your palms on the floor so that they are next to your armpits and push your body up so that your elbows are slightly bent. Bend your knees. Raise your feet and cross your legs at the ankles. Remember to keep your stomach tight, slowly lower your chest to the floor for 3-4 counts, then lift it up again. Repeat as many times as you can.

Why is it effective

Push-ups are a great compound exercise that not only works your chest, but also your shoulders, back, and lower back muscles. It can be performed by a lady in the gym, it is easy to improve in it. Simply lean on your toes instead of your knees to make your workout harder, or take it to the next level by resting your feet on a fitness ball.

Lie on the fitness ball with your middle back, making sure your shoulder blades can move. Bend your knees at a 90 degree angle. Hold the dumbbells next to your armpits with your knuckles pointing up. Count to three as you push the weight over your chest until your arms are almost fully extended. Slowly lower them down to the starting position for the same count.

Why is it effective

This exercise is aimed not only at the chest muscles, but also at the triceps. The unstable surface of the fitness ball also works the waist muscles and helps improve balance and coordination.

Sit on a chair or bench, hands at your sides, leaning on a bench, legs straightened. Leave your hands where they are now and tear yourself away from the bench. Slowly lower yourself to the floor for 3-4 counts, bending your elbows. On the same count, return to the starting position.

Why is it effective

Although this exercise focuses on the triceps, it is also very beneficial for the chest muscles. it great way bring arms and chest in good shape for the summer.

1. Medball throws

Take medicine ball two hands. Raise above your head, feet shoulder-width apart, knees slightly bent. Throw the ball to the floor as hard as you can. Pick it up and do 3 sets of 20 reps.

Why is it effective

You will see this move work as you throw. The harder you throw, the more your muscles work. This exercise also targets the shoulders, forearms, and leg muscles. It also has the benefits of cardio exercises, and it will surely exhaust you.

1. Breeding dumbbells lying

Lie down in the same position as for the bench press. Only this time, place your hands over your chest, straightening them, elbows slightly bent, knuckles looking to the sides. Spread your arms and lower them until your elbows are in line with your shoulders, for 3-4 counts. On the same count, return to the starting position.

Why is it effective

Flying Dumbbells differ from Bench Presses in that their movements are isolated. And this means that you use only one joint in order to work out the muscles.

Push up. As soon as you do a push-up without taking your hands off the floor, jump up and pull your legs forward so that you are standing in a bent position. Lift your hands off the floor and jump as high as you can. Bend over again, put your hands on the floor, jump up and return your legs to the push-up position. Repeat 20 sets with a 30 second break between each.

Why is it effective

This exercise engages your chest muscles during push-ups. This position also helps to stabilize the body before jumping up. The exercise works the shoulders and forearms and is an excellent cardio.

1. Medball push-ups

Take the emphasis lying down, as for push-ups. Only this time put both hands on the medicine ball. Slowly lower yourself down for four counts, keeping your abdominal muscles tense, then return to the starting position. Now remove your right hand, put it on the floor in line with the ball, so that there is a distance of half a meter between the hands. Again push up. Return your hand to the ball. Push up again. Place your left hand on the floor and push up again. Repeat 10-20 times, do 3-4 sets.

Why is it effective

Exercising on an uneven surface, such as a medicine ball, helps improve the balance and stability of the waist muscles.

1. Fitball pullover

Lie on the ball with only your upper back touching it. Place your feet on the floor, bend your knees at a 90 degree angle. Hold the dumbbells with both hands and raise them above your head with outstretched arms. Hold your arms in this position and lower the dumbbells behind your head, using only your shoulders, as far as you can. Slowly return to the starting position.

Why is it effective

it isolated exercise directed at the chest muscles, without using other major muscle groups. To make it harder, put your feet and knees closer together.

1. Reduction of hands in a crossover

The cable trainer has individual handles or adjustable sides. Make sure the pulleys are attached to the top of the machine. Pick a weight that allows you to complete 12-15 reps max. Stand straight, lean forward slightly (squeezing your abs) and grasp both handles. Feet together, or you can try a splayed stance. Bend your arms slightly, pull both handles using only your arms and chest (pectoral muscle) and hold for 3 seconds. Slowly return your hands to the starting position. Like a pro: Aim for three sets and rest 45 seconds in between.

Why is it effective

This exercise requires your muscles to be engaged without stretching them. So they come in tone at the same time, without increasing in size.

1. Raising the medicine ball

Raise the medicine ball straight up. Slowly lower it behind your head as far as you can, arms outstretched and slightly bent at the elbows. Tighten your chest and triceps as you lift the ball to the starting position above your chest.

Why is it effective

it great exercise in order to force the chest muscles to work. Muscles work, but there is no weight resistance.

Several useful tips

• Don't forget to stretch after each exercise - hold each stretch position for 20-30 seconds
• Stand up straight, bend your knees. Stretch your arms out in front of you and interlock your fingers. Raise your arms above your head and as high as you can and arch your back.
• Place the palm of one hand on the wall, arm straight. Rotate your body in the opposite direction from your hand. You should feel a stretch on one side of your chest. Change side.
• Do back exercises to avoid slouching and improve posture

1. Reverse fly on a fitness ball

Place the ball directly under your hips. The pelvis is directed to the ball, the abdominal muscles are tense.

Take dumbbells in both hands, palms down. Arms at sides at a 45 degree angle. Keeping your arms at your sides, lower your shoulder blades down and to the center.

Raise your hands and lower part back to starting position. Tip: ball under hips, abs tense, try not to round your lower back.

Push-ups with an emphasis on the back for triceps

1. Place your hands shoulder-width apart on a fixed bench or stable chair
2. slide off booty forward, legs straightened so that the hips are at an angle of 90 degrees to the floor.
3. Push up, straightening arms, keeping the elbows slightly bent to create tension in the triceps and relieve it in the elbow joints. Don't let your elbows bend outward. Increase the tension by making a "bump" one foot, then another.

Video - chest workout | Exercises to Strengthen the Pectoral Muscles in the Complex

Now you know the best breast lift exercises for women and girls both in the gym and at home. Now it's up to you, put enough perseverance and strength and the result will not keep you waiting.

According to materials:

http://www.womenshealthandfitness.com.au/fitness/workouts/180-10-ways-to-boost-your-bust

Passion for sports is a sign of a person's desire to improve. Someone begins to take care of himself, in order to lose excess weight, someone wants to pump up muscles, and someone just enjoys playing sports. However, in any case, daily training requires a certain organization and self-discipline from a person.

Both men and women would like to have a beautiful and fit figure. However, even those who start playing sports often do not finish the job, namely, to a visible result. Why do most people drop out? This is because at the beginning of training it can be quite difficult to perform exercises, but after 1-2 weeks the body gets used to it.

Girls are often interested in exercises that will help pump up the abdominal muscles, buttocks, thighs, and chest. The question often arises: is it possible to pump up the chest with exercises and increase it at the same time? Let's try to understand this issue.

The breast itself consists of small mammary glands, which are combined into a common duct, and terminate at the nipple. The glands are divided by fibrous-fat layers into small lobules. muscle tissue in the gland itself is not. The structure of the mammary gland can be seen in the photo.

Thus, it is possible to pump up and increase only the pectoral muscles located under the chest. However, do not be upset. Physical exercise still benefits the beauty of the bust in women. Pumped up chest muscles hold the mammary gland better. Thus, visually the breast will become more elastic and toned, which may have a slight effect of increasing its volume. But it must be remembered that visible result impossible to get quickly, after 1-2 days of training. Only regular and long-term training can guarantee the formation of a beautiful and elastic bust.

How diets for weight loss can affect the condition of the mammary glands?

Why a sharp weight loss can negatively affect the bust? One third of the total volume of the mammary glands is adipose tissue. As a rule, diets for weight loss are aimed at burning body fat by reducing the amount of food consumed. And the first thing that affects the result of a diet for weight loss is the female bust. Accordingly, after a week of a strict diet for weight loss, you can notice that your chest has sagged. Loose skin no one appreciates either.

What to do to prevent this from happening? Probably the most correct combination of a sparing diet for weight loss with physical training and the use of care products. In order not to sag breasts, a woman’s diet must necessarily contain foods containing carbohydrates and proteins, minerals and vitamins. Also, good nutrition will ensure healthy and elastic skin. That's why it's better to increase the amount of fat you burn and get more exercise than to starve. Training different muscle groups will help to correct female figure in the best possible way without significant damage to the mammary glands.

How to tighten the chest?

In the life of every woman, sooner or later the question arises: how to tighten sagging breasts? Many are sure that if the chest sagged, then this can only be corrected surgically. Some believe that any creams and masks will help. However, is this true? How to lift sagging breasts? Surgery is, of course, also an option, but not for everyone. Creams and masks act mainly on the skin of the bust.

Sagging breasts occur in women of all ages. For some, this phenomenon is observed after childbirth and feeding, for some, changes become noticeable only after reaching a certain age, and owners of large breasts can observe this even at a young age. Sagging breasts can also be observed in women after rapid weight loss.

What to do if the chest sagged? How to get elastic skin and increase the elasticity of the bust muscles? Undoubtedly, you need to start daily physical training. There are a number of exercises, after which, the female breast will gain attractive appearance. Of course, it is unlikely that it will be possible to increase its size, but it is possible to lift and tighten the bust. And in combination with massage, contrast shower and application cosmetics you can also get beautiful and elastic skin.

Workouts in the gym

Of course, in gym You can work out much more effectively than at home. There are the necessary simulators, dumbbells of different weights, as well as instructors who can check and correct the correctness of the exercise and give valuable recommendations.

Beginners are advised to start training in the gym with simulators, as well as dumbbells with a small weight. After sufficient strengthening of the muscles, the load must be increased. Then you can move on to training with a barbell.

Many women are horrified by this kind of occupation, believing that it is only for men. However, in fairness, it is worth noting that even with intensive and regular strength exercises, a woman will never be able to build the same muscles as a man. It is so inherent in nature that the body of a woman in any case remains feminine and it is impossible to grow massive steel muscles in them. This is due to the hormonal background. However, it is quite possible to pump up the pectoral muscles and strengthen them well.

Barbell exercises are the most effective for pumping up the chest. The results of such training are visible quite quickly, after a few weeks. If you do without a barbell, then it can take years to achieve the same effect. If the woman's hands are still weak for the barbell, then it is recommended that she do exercises on various simulators under the supervision of an instructor. Only by strengthening the muscles, you can increase the load.

Push-ups as the most accessible exercise

How to tighten breasts at home? most popular and effective exercise for swapping a female bust at home, push-ups from the floor are considered. There are a lot of options for performing this exercise, but its effectiveness is high. Push-ups allow you to well strengthen and pump up the pectoral muscles. It is recommended for women who begin training to do push-ups from the bench, from the wall, or by bending their knees first. Options for performing push-ups are shown in the photo.

Then the load on the muscles should be gradually increased. The only condition for the correct execution of push-ups is a flat torso, that is, the entire load of the workout should be felt only by the muscles of the arms and chest. Doing the exercise too quickly is not worth it, as the muscles should fully tighten and relax.

Such workouts are undoubtedly more comfortable to perform in the gym. However, at home it is also quite possible. You need to start with dumbbells of the most comfortable weight, then make your workouts heavier. For this exercise, as a rule, dumbbells from 1 to 5 kg are used. This type of exercise can be difficult at first, but the results are worth it. If you regularly do exercises with dumbbells, then even the weakest muscles will soon get stronger and will better hold the mammary gland.

Exercises using dumbbells can also be varied. You can spread your arms with dumbbells to the sides and bring them together, lift them up and bring them to you, and much more. The most effective such training will be when using incline bench. The only condition for effective breast pumping is the correct distribution of the load. It is quite easy to check this: the tension of the pectoral muscles should be greater than the muscles of the arms. Options for exercises with dumbbells are shown in the photo.

How to tighten sagging breasts if there is practically no time for training? Isometric, also known as static, exercises can be performed anywhere and anytime. Their essence lies in the tension of the muscles of the bust and arms. To do this, you need to put your palms together in front of you and squeeze them for as long as possible. The same can be done using a small elastic ball, as shown in the photo.

To check the correctness of the exercise, you need to focus on the pectoral muscles, which should be as tense as possible. After 3-4 minutes of doing the exercise, you need to take a short break and repeat the load.

Stretching for chest muscles

Exercises for stretching the pectoral muscles, or stretching workouts, are used as final ones, after the main training complex. To do this, you need to fasten your hands into the castle behind your back and slowly raise them up. In the maximum raised position of the hands, you need to hold the stretch for about 20-30 seconds. You can also rest your hands on the doorway and bend forward until you feel a slight muscle tension in the bust area.

Expander workouts

Using an expander also gives good results. You can stretch it in front of you, on the side, at the top, behind your back, and as your fantasy tells you. Such training for several minutes in several approaches can give good results. Even if the female breasts are sagging, then regular training with an expander will help pump up and strengthen the pectoral muscles and improve appearance bust.

Sport and female bust

What can give physical exercises for the beauty of the bust? First of all, daily workouts, even if not too long, will help tighten the skin of the mammary glands and pump up the pectoral muscles. However, it will not be possible to quickly pump up the pectoral muscles. For getting good results need regular exercise and correct execution exercises. That is why it is important to listen carefully to the instructor or carefully work out the exercises from the video lessons.

If a woman has sagging breasts, then, instead of falling into despair, she should pull herself together and start taking care of herself. Good care and regular exercise will help maintain a beautiful bust and lift it.

Post Views: 3