exercises for the muscles of the chestHow nice it is to have beautiful and firm breasts!You can wear an open sundress, and an evening dress with a deep neckline, and even underwear looks sexier. But the time comes and the once lush bust no longer pleases its owner. This happens due to age-related changes, the birth of a child or sudden weight loss. But do not despair! A special set of exercises for the chest can bring the muscles in order. Just set a goal and be patient. Believe me, regular training will give quick results! In order to start training, you should get two dumbbells. You should not buy too heavy equipment - your goal is not to get to a bodybuilding competition. Two-kilogram dumbbells are quite enough - and the load will be correct, and you will notice the effect immediately. Keep in mind that each exercise should be repeated several times, and too much weight in the hands will bring the opposite effect - you can stretch the muscles and even tendons. A reasonable approach to choosing dumbbells will help to avoid such troubles. You can enroll in a gym and do all the exercises under the supervision of an instructor. He will tell you and even show you the best exercises. If you don’t have the opportunity and time to attend training regularly, then you should study all the nuances of such exercises at home.exercises on the muscles of the chest

Warm up

Any workout should begin with a warm-up. It is necessary to prepare the muscles for the load, warm them up.

  • We do self-awareness. It's very simple - we stand straight, we put our feet on the width of the shoulders, we lower our hands down. On inhalation, we begin to raise our arms to the sides (at the chest level) and then firmly embrace ourselves. Be sure to lock this position for 10 seconds. You should feel how your pectoral muscles tense. Then we return to the starting position;
  • We lie down on the floor (don’t forget to lay down a mat),turn onto your stomach. Your chin is on the floor, your gaze is directed forward, your arms are pulled back and placed along your body. Now lift your legs, bending them at the knee joints, then lift your shoulders off the floor and try to reach your ankles with your hands. Be sure to hold this position for 5-10 seconds. This exercise should be done slowly, breathing deeply;
  • Push ups. This exercise should not be done from the floor, but, for example, from a bench or even from a wall. At the warm-up stage, there is no task to pump up the muscles of the hands - just warm them up a little and that's it. A few push-ups will be enough.

So, this is where the warm-up ends – we can move on to strength exercises.

Basic Exercises

Remember a few rules before you start training:

  • Be sure to use a small pillow - it can be placed under the shoulder blades or under the pelvis to exclude pain during exercise;
  • Each exercise should be repeated 10 times, except for only irregular training - then focus on your own abilities;
  • You can train only an hour after eating, but it's better to do exercises in the morning, before breakfast;
  • During training, you can not drink, it is advisable to simply rinse your mouth with water.

Now you can move from the warm-up to a more serious set of exercises:

  • We lay down on the back and stretch our arms upwards - theymust be parallel to each other. Do not forget to take dumbbells. Now we raise hands in the parties, we put them on a floor and again we lift. These effective mahi in the sides can pull the inner muscles of the forearms. You will no longer have sagging skin, and, hence, the muscles of the chest will tighten;
  • Do not change the position, but we move the hands to the areathighs. Please note that they should not lie on the floor. Now we raise our hands upwards and start the head - breathing in, we return to the starting position (we do not put our hands on the floor) - exhale.
  • Now we work on the cultivation of hands. We put one hand on the floor, along the trunk. And here we raise the second one and begin to take it aside. Note that the movement should be slow and measured. Then we return to the starting position. Having done such an exercise with one hand, we move on to the other.
  • Now stand up (feet shoulder-width apart) and doexercises familiar to every child. These include arm swings - "windmill", and simply spreading arms to the side, and placing hands behind the head. There are dumbbells in the hands. We repeat each exercise 10 times, and only after that can we move on to the next stage.

If you do such trainingregularly, you will soon feel that you can increase the load. The above-described effective exercises will be able to put your chest muscles in order in one month. Just do not give up training at this stage. Remember, you need to constantly monitor your beauty. It is best to start as early as possible, then it will be easier for you to return to your previous forms.exercise for the muscles of the chest

Contraindications

Beauty, of course, requires sacrifice, but notfrom the health side. All exercises for the chest muscles should be performed after consultation with a doctor. It is necessary to exclude the possibility of negative consequences of such training. They cannot be performed if you have:

  • There is inflammation of the lymph nodes;
  • Diagnosed oncological diseases;
  • With increased body temperature;
  • With problems with the cardiovascular system;
  • With varicose veins. Especially if the manifestations of this disease are on the hands and chest.

Go towards your goal persistently, do not retreat in the face of difficulties! And very soon you will be able to afford any, even the most daring outfits! We recommend reading:

Comments

comments

Also read:

Exercises for hands for women How to remove fat from the inside of the thighs? Exercises for hands without dumbbells. Choose the program Yoga for Beginners: Exercises Exercises for the waist to guard your figure Losing weight hands to your strength!