Any woman feels about her breast! We strive as much as possible to keep what is bestowed upon us by nature, and this noble work is the best we will help exercises for the chest muscles!
Female site sympaty.net reminds: the main thing here is regularity. Add these exercises for chest muscles in a complex of morning exercises or do them at the gym – and the results will not keep you waiting!
Exercises for the muscles of the breast: variations of push-UPS
No exercises for chest muscles is not without push-UPS! Will please you with the fact that the useful push-UPS any – from the wall, table, floor cross-legged from the floor with feet on a fitball etc. If you find it difficult to perform several classical approach of push-UPS, start with easier variations.
Your weight should be evenly distributed on the soles and palms (position A). Your back should be straight. Tighten the press to avoid sagging in the hips. Bending your elbows, slowly lower as low as possible to the floor (position b). Then return to the starting position.
Make one approach for 8-10 reps.
Exercise for chest muscles and the entire shoulder girdle
Adopt the starting position for push-UPS. Tighten your abdominal muscles, straighten your arms. Adjust the position of the left hand – place it near the right, then return to its original place (figure A). Repeat the same movement with the right arm (In) and return to the original position. Perform each exercise for 1 minute, making sure that the body was a straight line.
Advanced athletes will advise you to perform the exercise at a faster pace.
Exercise with fitball
As always, we cannot do without exercises that the complex train different muscle groups and significantly save time. Here is one such – you will need a fitball for him. You will not only strengthen the chest muscles, hands and shoulder girdle, but also give stress to the buttocks and legs.
Lie down on the fitball face down, putting his hands on the floor and leaning on them. Move forward a bit on the hands so that the ball were your thighs (position A). Squeeze your buttocks and walk forward on hands until then, until the ball will only be your feet. Your body should be a straight line (position b). Hold this position for five seconds, then make the reverse transition to the hands in the original position.
Make 10-15 repetitions. It should be remembered that the farther you advance on the hands, the greater the load on all involved muscles.
Exercises for chest muscles with weights
Lifting dumbbells lying on bench
Take the dumbbell in your left hand and lie on your back on a flat bench. Raise your arm with the dumbbell up and straighten it. Right hand put on the stomach. This is the starting position.
Lower the arm so that the barbell is below your chest. Then after a short pause , quickly straighten your arm up to the starting position. Perform 10 repetitions with the left hand, then the same right.
Do three sets of 10 repetitions, resting between sets for 1-2 minutes.
Lifting dumbbells in hand
Another exercise, which strengthens the complex pectoral muscles, shoulder girdle and back.
Take the dumbbell in your left hand. Spread the legs so that the distance between them exceeds the width of the shoulders. Expand the body and feet to the right. Lean forward, resting your right hand on your hip (position A). Hand with a dumbbell raise to side to shoulder level (position b), then lower. Do 10 reps, then same with the right hand.
Exercise for chest muscles: stretching
And finally a good pull ?
Lie on your stomach, feet together, the body must be stretched to be a straight line. The toes resting on the floor. Put your hands behind your back and interlace your fingers in the castle. Inhale, raise your upper torso up. Feet can rest on the floor for balance. The maximum bend at the waist and stretch. Hold this position for a few seconds.
The author – Mama Puma, website www.sympaty.net – Beautiful and Successful
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Exercises for chest muscles: support our wealth!