Chest exercises are most relevant among women. Of course, because the décolleté zone always attracts male attention, and therefore every woman dreams of this area being perfect. The shape of the breast depends on many factors, including the size, condition and type of skin, especially the hormonal background. All this is inherited, so there is no need to hope for a miracle - if your mother had a small, undeveloped breast, then you should not expect yours to suddenly grow to sixth size in a couple of months of regular sports. Exercises on the chest allow you to develop and strengthen muscles, make it stronger, but not dramatically more.
It is especially exposed to the force of gravity and weakens the breast after childbirth and feeding the baby. In order to strengthen it and restore tone, physical activity on this area and skin nutrition are necessary.
In general, the most effective way to restore and strengthen the pectoral muscles is rowing or swimming. But special exercises on the chest perfectly train this part of the body, you just need to force yourself to make serious efforts to achieve your goal — the regularity and intensity of classes are extremely important. Then in a few months the result will please you. As a result of classes, in addition to increasing tone and elasticity, a small breast enlargement will also occur.
Exercises should be performed at least three times a week, starting with ten repetitions. The number of repetitions with each week should be increased, while training at an average pace. The most effective exercises with dumbbells weighing 1-1.5 kg. I present to you a set of exercises for the chest:
Kneel down with one leg forward at a 90 degree angle. Tilt your body forward without rounding your back. Bend your arms with dumbbells at the chest over the knee, elbows look to the sides. Move apart and lower your hands in front of the chest. Do the same by changing your supporting leg.
The starting position is the same. One hand rests confidently on the hip. Elbow the other hand with a dumbbell as far away as possible, taking it to the shoulder, then return to its original position.
With your legs wide apart and arms extended forward, stand straight. Bring the dumbbells to your chest, trying to leave your elbows motionless, then pull them forward again.
Standing straight with slightly bent legs, raise your arms with dumbbells so that your elbows, bent to the maximum, are near your ears. At the same time push up two hands and, without changing the position of the elbows, again “drop” them down.
Now lie on your back and bend your knees slightly, stretching your arms up with dumbbells. Slowly spread your arms apart, lowering them to the floor, and raise them slowly too. The main thing here is to do everything smoothly and without jerking.
There are also chest exercises that are performed without dumbbells:
Sit on a stool or bench, back straight, head raised, arms bent at the elbows raised to the height of the shoulders. Slowly move your arms back, trying to connect the shoulder blades and straining the muscles of the chest.
At shoulder height, spread your arms to the sides and perform circular movements back and forth - first in a small circle, gradually increasing it.
Fold your hands in front of the chest with your fingers. Raise your hands up to the maximum height and slowly lower them, pressing them to the body.
The most effective (and therefore difficult) exercises for raising breasts are push-ups. Put your hands on the bench or the floor and slowly, bending your arms, lower and raise the body. Make sure that the body and legs are always straight. Start with a few repetitions, gradually increasing their number.
Performing this complex regularly, you will find a beautiful, toned chest, attracting universal attention.