Having decided to pull their body to the beach season or a crucial event in life, most of the girls actively take up working out the buttocks, abs and sides, but completely forget about the beautiful relief of the arms and training of the chest muscles. And if everything is clear with the former, then the training of the chest is alarming for many. Girls are afraid to get a bodybuilder figure, and it is precisely the tone of this part of the body that makes their breasts taut, which does not allow the mammary glands to sag even at the age of.
Class preparation
So, before starting any exercise, you should remember that pumping up the pectoral muscles of a girl at home to the figure of a bodybuilder is simply impossible. The gym will not help in this. Regular physical activity will only emphasize the natural lines and make the body more toned.
Get unrealistic muscle expression is possible only with the use of special sports nutrition for bodybuilders.
Preparation for classes, no matter where they will be carried out, should include a clear workout plan. You can make it with the help of a trainer or on your own. Some believe that you can pump up the pectoral muscles of a girl only with regular loads, while others advise giving this muscle group only a couple of workouts per week. In general, the choice of plan is individual. The main thing is to prepare for the duration of the work, since it is possible to achieve results in this area only after a few months of regular classes.
When training at home, you need to prepare small dumbbells or replace them with bottles of cargo. It’s good to learn the technique of performing exercises so as not to be injured in the future and not to work out the chest with triceps, because these muscles work in pairs.
Before pumping up the pectoral muscles, the girl should remember about the warm-up. You need to warm up your body, raise your pulse and stretch your joints before any workout.
School program
It turns out that even from school, the fair sex learn to perform exactly those exercises that help them in the future to maintain chest elasticity. Ideal for this are push-ups, which can be performed in any conditions. Depending on the setting and the course of the hands, a certain part of the pectoral muscle will be involved in this exercise. In the body, it is one and very large, but it can be pumped up from above and below in different ways, so it is important to work it out equally from all sides. To do this, the following push-ups are practiced:
- ordinary, with arms shoulder-width apart;
- with a wide setting of the palms;
- with elbows pressed to the body;
- push-ups from a bench or chair;
- back push-ups.
Is it possible to pump up the pectoral muscles of a girl with such simple exercises? Of course, the main thing is to do each at least 10 times, after which gradually add the number of repetitions. If at first it is difficult to push up from the floor on straight legs, then you can bend them at the knees. The main thing is that the back always remains flat and the main work falls on the chest, not the legs.
Work with weight
Such exercises can be easily performed at home, you just need to find a bench for yourself or put several chairs in a row. Instead of dumbbells, you can pick up water bottles. The ideal study of the upper chest is performed on an inclined bench, but this can only be done in the hall (of course, if there is no suitable equipment at home). Breeding dumbbells on a flat surface will involve most of the lower and middle part of the muscle, but this is no less important.
So, how to pump up the pectoral muscles of a girl at home?
To do this, you must take the starting position, lying with your back on the bench. Dumbbells rise up in front of you, and each task is performed 10 times:
- breeding dumbbells to the side;
- wide grip bench press.
The technique differs in that in the first embodiment, the angle of the elbows does not change over the entire amplitude, and in the second it changes so that the forearm is always perpendicular to the floor.
Sitting on a chair you need to take your arms with weight, together or alternately, back behind your back. The shoulder should be fixed, only the forearm works.
Shutdown
You can pump up the pectoral muscles of a girl (see the photo of exercises in the article) in a more passive way.
To do this, you only need to take the pose of the prayer, with your hands folded in front of the chest, and squeeze your hands strongly, feeling the tension of the chest. This should last about 30 seconds, then rest and repeat the exercise again the maximum number of times.
Work in the hall
To maximize the effect of your own efforts, of course, you will have to visit the gym, because it has special equipment that will help supplement the list of the training program with other exercises. How to pump up the pectoral muscles of a girl in the gym?
It is here that you can try breeding dumbbells on an inclined bench. To do this, you must:
- Sit on the edge of the bench and align your back.
- At the same time, dumbbells should be on their knees with a bar perpendicular to the floor.
- Lying down on the bench, at the same time raise the dumbbells in front of you, but leave your arms slightly bent. The brushes should be on the same level with the shoulders.
- The legs should be fixed in a certain position, and the back should be left with a slight deflection. To facilitate the latter, you can put your feet on the edge of the bench behind the buttocks and squeeze them as much as possible.
- Now the breeding and lifting of dumbbells is performed according to the selected technique. You can make a wide amplitude with a constant angle of the elbow, which will allow you to stretch the pectoral muscles and use the arms, or leave the forearm perpendicular to the floor, but also feel the chest stretch when lowering and compression when lifting.
- It is important to breathe correctly when completing a task. Inhale - when diluted, exhale - when mixed.
Barbell exercises
How to pump up the chest muscles of a girl in a week and is this possible? As mentioned above, it takes a lot of time to work out this part of the body and it is impossible to see the first results in such a short time, but it is quite possible to reduce this period with regularity and intensity of training.
In the hall, for maximum effect, a bar is used for this, which you can press both on a flat and on an inclined bench. The technique of execution in both cases will be the same. The only difference between the exercises is that a straight bench uses the lower and middle parts of the muscle, and an inclined one - the upper one.
Work is performed slowly, weight is selected individually, according to capabilities. The difference between the bench press and dumbbells is that the bar limits the range of motion and weak muscles can better maintain balance in the air. So, before pumping up the pectoral muscles of the girl with this exercise, you should take the starting position:
- Lie down on the bench so that your eyes are at the level of the neck. On an inclined bench, the height is regulated by the movement of the saddle.
- The back should be bent so as not to tear your lower back.
- Keep your feet firmly on the floor, helping to maintain balance.
- Buttocks should be on the bench and pressed tightly to it.
Only after this can you remove the bar from the holders and perform the exercise. Hands should be placed slightly wider than shoulders. Lower weight on inhalation and lift on exhalation. At the bottom, it is recommended to hold the bar slightly, and at the top, do not straighten your arms completely. In each set, you should do 10-12 repetitions, then put the bar on a rack and rest.
Butterfly
Perform this exercise will be possible only with special equipment. Such a simulator is in every room. You need to sit on it and hold the arms with your hands. At the same time, the elbows should be pressed to special soft pillows. There is a version of the simulator for straight arms, then there will be no pillows.
Legs should stand confidently on the floor, the back is even. The technique is simple - on exhalation, the arms come down and hold on, and on inspiration, they are divorced in the PI. The main thing is not to rush and feel the work of the muscles of the chest.
Who is not allowed
Only by doing everything correctly, after some time you will be able to notice the difference between the "before" and "after". Unfortunately, it is not possible to pump up the pectoral muscles of a girl in all cases. So, if she has a curvature of the spine, then most exercises will only aggravate the situation. Beauties with breast implants also need to be careful, because muscle tension exerts strong pressure on the implants, as a result of which they can even burst.