Since ancient times, all women have tried to have model forms. Of course, in ancient times, fullness and rounded shapes were considered the standard of beauty for girls, now it is a thin and embossed waist. Only one thing remained unchanged - elastic and luxurious breasts.
What girl would not like to have elastic, large breasts that would please not only her, but also those around her. Nature absolutely reward everyone ideal parameters can not.
Someone has obese forms, someone has an ugly or very small chest. If you can still fight with your stomach: stick to any diets, do exercises, then it is very difficult to enlarge your breasts yourself. Only a set of exercises can help.
To solve the problem of ugly breasts, today there are a huge number exercise, which affect the muscles of the chest, thereby strengthening and increasing their volume. As a result, our breasts become larger and more elastic.
In order to move on to a set of exercises, you need to warm up. Run, jump, bend to the side, so at least 15-20 minutes.
How often should you exercise?
For the most shortest time to achieve results, almost all girls begin to practice daily.
Sports will help strengthen the bust
Swimming and rowing are the most effective types sports to strengthen the muscles of the chest. Have you decided to engage in gym, then simulators with a lot of weight will help you.
Most importantly, listen to all the instructions of an experienced instructor who will tell and show you how to do chest growth exercises correctly. Big weight– 80% of the weight you can lift.
Exercises with a lot of weight should be performed in several approaches. The rod fits perfectly. In the first approach, it can be lifted without pancakes. In the second - 60%. The last approach is performed with maximum weight.
In order for the effect to appear, each exercise should be performed no more than 10 times, otherwise the training will become fat-burning in nature and there will be no effect. As soon as you feel the heat in the muscles, do not stop, repeat the exercise 2-3 more times.
Remember that during training, the most important thing is breathing. You need to breathe calmly and rhythmically: we inhale with effort, exhale with relaxation.
Video: A set of exercises
Dumbbell exercise
Exercises will help not only increase the volume of the chest, but also make your arms strong and pumped up.
For many women in their 30s, the muscles in their upper arms begin to sag. Dumbbells can help with this as well.
To perform the exercise, lie on your back, take dumbbells and start working with your hands: arms away from you (do not straighten completely, at the top point should be slightly bent) - towards you, then spread apart - press to your chest.
It is better to start with light dumbbells, and then gradually increase the load. During the exercise, be sure to breathe correctly: while inhaling, take your hands away from you, while exhaling, bring them closer to you. Exercise must be done 20 times.
To this exercise, you must also add 15 repetitions to another position of the arms with dumbbells: the right hand with a dumbbell is extended along the thigh, the left hand is raised up in front of the chest; it is necessary to alternate hands in places: left along the thigh, right - up.
Remember that exercises to increase the bust with dumbbells will not help you gain extra 2-3 sizes, because the composition of the chest consists of mammary glands and adipose tissue. Muscles will only slightly increase it, but they will make it taut and elastic.
Exercise "Palms"
One of the most effective exercises is the Palms. To do this, sit on a chair or stand near the wall. The most important thing is to make the back straight, otherwise, the back will take on the entire load and there will be no action. We connect the palms, as during prayer. 
We press very hard on the palms so as to feel this force in the shoulders. We hold our hands in tension for 10 seconds - no less to achieve a result.
After 10 seconds, move your hands 5 centimeters away and leave them in this position again for 10 seconds. Lower your hands and shake them as hard as you can. This task is performed twice.
push up
The simplest exercise that can increase breast size is banal push-ups. Absolutely all people know how to do this exercise correctly, because this is taught in physical education classes. Push-ups should be at least 30 times per approach. But in practice, it is difficult for many women to wring out 3-4 times, not like 30. 
Therefore, at first it is necessary to do twenty push-ups per session, regardless of the number of approaches. Then you only need to gradually reduce the number of approaches, while not reducing the number of push-ups.
Exercise "Wall"
You need to face the wall and put your palms on it, and then press hard on the wall, as if you were going to move it. You should push so hard that you feel tension in the muscles of the chest. Press for 10 seconds and relax for 10 seconds. 
Exercises "Skier"
This exercise is usually performed with weights such as dumbbells or heavy books. Movements should be done in a similar way to those that skiers do, pushing off with two sticks overnight. 
But you need to do this slowly, raising your hands from the hip to chest level, holding them for a couple of seconds in this position, and then slowly lowering them. This exercise for breast augmentation is performed six times in three sets.
Exercise "Push-ups from the chair"
You need to turn your back to the chair, put your hands on it, then lean on your hands. Stretch your legs forward. Get down and up, bending and unbending your arms. This exercise should be done in 3 sets of 6-8 times. 
At the end of the lesson, the “Stretching” exercise for breast enlargement is performed, for this you need to lower your arms with dumbbells and hold them in this position for a certain time, or perform the “Wall” exercise, but do not put pressure on the wall, but simply “hang” on your hands.
Effective breast enlargement exercise
You should stand straight, while your legs should be shoulder-width apart. Then the arms are raised so that the elbows are at chest level, the palms should be folded in front of you so that the fingers are pointing up. At the expense of "one and two" you need to press the lower parts of the palms against each other. On "three" turn the palms with your fingers towards you, on "four" the palms are straightened. At the count of "five" hands are lowered down, and at "six" they return to initial position.
Over time, even the most aesthetically attractive and correct female breast loses its original elasticity and begins to serve as a source of frustration. A large number of women annually go under the knife of a plastic surgeon to correct this deficiency, however, in order to tighten their breasts, it is not at all necessary to go to such physiological costs. You can get rid of sagging breasts at home, spending only 20 to 40 minutes on it.
Is it possible to tighten the chest at home
None of the gymnastic complexes is able to have a direct effect on the mammary gland for the reason that it does not have muscles, which means that there is nothing to pump up there. Muscles that can affect the shape of the chest are located on the back and around the mammary glands, in the form of a well-formed dense corset, which without proper regular loads quickly relaxes and stretches.
Physical exercises for tightening the muscles of the chest, it is good to combine with special breathing exercises related to yoga training, massage and cold washings. Tight underwire bras should be replaced with seamless supportive underwear, and if it is impossible to refuse a classic bra, you should take it off at least for the duration of the gymnastics.
Contrary to popular belief that only daily intensive exercises give a good result, we warn you - breast lift exercises are performed no more than every other day, but in the first two weeks, and after two days on the third.
The fact is that the muscles, with increased stress, are injured and necessarily react with the formation of many microcracks. Within a day, a tiny scar forms on the surface of each injury. In the mass, these scars will be the natural filler, due to which the bust will slightly increase in size and become tighter and more elastic. With daily stress, microcracks in the muscles do not have time to heal, which is why the result, instead of the expected one, becomes the opposite - the breasts shrink and ugly stretch marks appear.
How to tighten breasts at home
Before starting a set of pull-up exercises, you need to tune in to a comfortable, measured breathing rhythm and, throughout the entire session, try not to break the set pace. Each exercise for the chest muscles has its own starting position and a certain set of manipulations, in which everything is important - from the position of the legs to the level of tension exerted on certain muscles.
At home, it is very easy to damage the muscles and not notice it, so we follow the key rule - the first 6-7 sessions do not use weighting shells and swing the right muscles"light", accustoming the body to increasing loads. To do this, you need to start with fewer movements in the approach, then bring them to the required value, and only then pick up dumbbells.
Warm-up and Stretching
A set of exercises for lifting the chest begins with a warm-up, which warms up the muscles, makes them more elastic and, in addition, helps to set the right breathing rhythm for the entire session. Starting position (hereinafter - ip) - feet shoulder-width apart, arms lowered along the body.
- raise your hands forward to shoulder level and make wide circular swings with them (like swimmers), then spread them apart and twist them like a “mill”;
- do tilts - forward, sideways, backward, in random order and until a feeling of warmth appears in the lower back;
- do up to ten squats.
Other gymnastic elements can be included in the warm-up, lasting up to 15 minutes, but most importantly, they should not cause pain or increased muscle tension. next step, before moving on to serious physical exertion on the muscles, the “stretching” exercise should become:
- in the supine position on the floor, you need to spread your legs shoulder-width apart, then bend them at the knees at an angle of 70-80 0;
- straight arms are wound behind the back and a strong deflection of the spine is made until it is possible to grab the ankles with the hands;
- in this position, you need to stay for about a minute, and try not to “sag”, but constantly pull the chest muscles.
The first few sessions of "stretching" may seem impossible, but it is still necessary to do this exercise - even if at first only 2-3 times, but making every effort to comply with the technique.
push up
Push-ups from the floor, this is a rather complicated element, so it is better for a girl to approach its full implementation through a “half push-up”, which will become an alternative to the classic exercise in the first week of classes.
- "Half push" from the knees. When performing this exercise for the chest muscles, the load is evenly distributed on the triceps, shoulder girdle and back muscles. With the correct setting of the hands (the main emphasis lies on the palm), the abdominal muscles are well worked out. To lie on his stomach, rests his palms on the floor, and bends his crossed legs at the knees so that the feet look at the ceiling. Then the girl accepts and. p. - straightens his arms (exhale) and again slowly, while inhaling, pulls the body to the floor. The exercise is performed in 3 sets of 10 times;
- Full squeeze. The legs are included in the work on the pectoral muscles - on them in and. the main emphasis is transferred, while the body in the process of pendulum movements should form a perfectly straight line. The breathing technique in the exercise is the same as in the previous version.
Until the body gets used to regular exercise, pauses between sets can be half a minute long, but over time, they should be reduced to 10 seconds.
Mahi hands
Arm swings are the most free exercise technique for sagging chest muscles, since in this part training complex you can choose the option that seems more convenient. It is best to combine types of swing movements, performing 10-15 manipulations of each type, but at the same time observe the execution of one general condition- fixing the limit point at the moment of the greatest muscle tension. This can be done by clapping and holding hands in this position for up to 5 seconds. Flabby chest will tighten up faster if you complicate the exercises with inclinations, turns of the torso or with simultaneous bending and leg extension.
"Prayer"
One of the most popular exercises to tighten the chest, you can repeat it twice during a workout - immediately after stretching at the beginning. gymnastic complex, and at the end, before the final stretch. For women who are unaccustomed to physical activity, in the first 2 weeks of training, it is better to split the required number of repetitions of the exercise into large quantity approaches. So, with a norm of 10 repetitions of 20 seconds in two sets, the exercise can be divided into 5 repetitions of 7-8 seconds in 3-4 sets.
Exercise technique for sagging chest: in a strictly vertical position of the body, stretch your arms in front of you and bend at the chest level at the elbows parallel to the floor, and pull your palms towards each other. At the expense of "one" - a deep breath and holding the breath. At this time, the palms with force rest against each other, and the chest and shoulder muscles stress as much as possible. On the count of "two" - exhale and relax the muscles for 2-3 seconds.
Loaded exercises
Training for the chest muscles can only bring tangible benefits if, after a set of exercises, a “aching” feeling of not severe pain persists for some time in the muscle areas being worked out. This effect is easier to achieve by complicating gymnastics with special weights. If this is an expander, then a spring one would be ideal, if dumbbells, then they should be comfortably gripped by hand and not exceed 7 kg in weight. Optimal for women - 4-5 kg.
Dumbbell exercises
If it is not possible to adjust the inclination of the exercise bench, a simple horizontal bench- her role can be played by a board placed on two low chairs.
- You need to lie on a bench with your feet on the floor on both sides of it. We raise our hands with dumbbells vertically (on the exhale); hold your breath for 2-3 seconds and slowly pull your elbows to the level of the bench. In total, 12 repetitions are done in 3 sets;
- Lie down on the bench, as in the previous exercise. Raised hands are slightly bent at the elbows; hands, with dumbbells clamped in them, are directed at each other. On “time” - a deep breath, and we spread our arms to the side to the level of the body. On "two" - a full exhalation and lifting the dumbbells. 12 repetitions are performed in 3 sets.
The complex must include both exercises for sagging breasts, as they are aimed at working out different groups muscles.
Exercises with an expander
You can tighten your chest with exercises with an elastic simulator in a standing or lying position. The back should be perfectly straight, and the arms, during any exercise, palms facing each other.
During each exercise, even when the muscles are relaxed on exhalation, the expander springs should not sag - then the technique will be considered sustained.
You can stretch the expander in any direction - up, down, across the width of your arms or diagonally. The main thing is to observe the breathing technique and perform a sufficient number of repetitions - at least 10 in each position with 2-3 sets. At the limiting point of muscle tension, it is necessary to fix the position for 5-8 seconds.
What would not be included in the complex, the training should end with a “stretch”. After class, a contrast shower and rubbing a nourishing cream or serum into the skin has a good effect on muscle relaxation.
This study guide would not be complete if it did not mention the need for a diet containing a large number calories. The required nutritional value must be compensated from fermented milk products, white chicken meat, high-calorie vegetables and fruits (potatoes, beans, bananas, grapes). If you miss this point and continue to impoverish your diet low-calorie meals, pectoral muscles they simply will not be able to develop in the right direction and, instead of the expected effect, endless soft tissue injuries will follow.
Every woman wants to have beautiful breasts. After all, it is intended not only for feeding a child, this is one of the main features female figure that attracts men.
If the chest becomes flabby and sags, it causes uncertainty, anxiety and a desire to correct the situation.
Let's try to figure out why this happens and how to tighten the chest in order to maintain female attractiveness.
Features of the female breast
Changes in the mammary glands are associated with the natural processes of the vital activity of the female body:
- pregnancy,
- birth of a child,
- lactation,
- menses,
- menopause.
Structure
The tendency to sag is also due to the very structure of the chest. The mammary gland consists of the following parts:
- leather capsule bag;
- glandular body (actual glands);
- milk lobes, ducts, lactiferous sinuses and nipple;
- fatty layer;
- connective tissue, with which the glandular body is attached to the muscles of the chest.
There is no muscle tissue in the gland. Breast size may vary, depending on the amount of adipose tissue in the gland.
The shape (absence of sagging) is maintained only with the help of the pectoral muscle, as well as due to the strength and elasticity of the connective tissue that forms the capsule in which the gland is enclosed.
Why does it sag?
It is impossible to completely eliminate the sagging of the chest, just as it is impossible to change the law of gravity.
But this process can be suspended and made less painful for a woman.
Flabbiness and loss of elasticity of the mammary glands are due to the following factors:
- The natural causes of aging of the body and the law of gravity.
- As a result of atrophy of the pectoral muscle, which has been inactive for a long time. Lack of physical activity leads to congestion and changes in muscle function.
- Bad habit of slouching and raising the shoulders, drawing in the chest.
- Incorrectly chosen underwear, squeezing chest and disrupting blood circulation, too loose a bra or its complete absence can contribute to the loss of shape and beauty of the breast.
- Early loss of breast elasticity is also associated with improper care by a woman of her body. For example, prolonged hot or sunbathing causes dryness and early aging of the skin, not proper nutrition negatively affect her health and ability to regenerate.
How does physical activity affect breast shape?
Movement is not just life, it is the main condition for maintaining the youth of the body in general and the fresh state of the breast in particular.
Fulfill special exercises for a breast lift every day.
Constantly keep your body in a state of vitality, not allowing the muscles to atrophy, and fresh air– do not enter your lungs.
Oxygen is the most important condition for proper metabolic processes, restoration of dying cells and the functioning of the body.
The yogic method of chest breathing will help you keep your chest high and firm.
The respiratory gymnastics complex consists of the following exercises:
- Sit on the floor in the lotus position. Hands are on knees, back is straight. The lower part of the body is completely relaxed.
- We take the longest possible breath through the nose, while expanding the chest and feeding the glands forward. The spine is elongated and tense. It's like we're blowing up a balloon. Slow and deep. As long as we can breathe.
- On the exhale, we draw the mammary glands inward and relax as much as possible. The balloon deflates slowly and to the limit.
- The exercise is performed 25 - 30 times.
This exercise helps to develop the pectoral muscles and saturates the chest and the whole body with oxygen.
Breathing exercises can vary depending on the pace of execution and body position.
Second breathing exercise runs in the same order, but twice as fast.
In this case, you can achieve more muscle tension, that is, to increase the effectiveness of the impact on muscle tissue.
Mastering the technique of fast yogic breathing requires some effort, but over time it will become a habit and become a reliable assistant in improving well-being and healing.
Breathing exercises lying on the floor include alternating tension and relaxation of the buttocks, pectoral muscles (right and left alternately and together) and the spine in the breathing process.
It increases the overall tone, improves the condition of the skin by enhancing metabolic processes and blood circulation, enriching tissues with oxygen.
Breast lift with special exercises
There is a charge that specifically affects the pectoral muscles that support the mammary glands.
- Keep pace. The greatest effect can be achieved by performing movements at the right pace. In some cases, a slow pace gives great results.
- Complicate the complex gradually. Do not grab dumbbells and an expander right away. Start with light swings.
- Try to follow the order of execution, follow correct breathing position of the body, arms, legs.
- If these conditions are not met, side effects associated with increased fatigue, excessive load on the spine, and injuries are possible.
- Restriction to execute strength exercises may be acute heart failure, diseases of the spine, clinical manifestations serious illnesses.
Video: We tighten the Chest!
The main set of exercises
Any cycle physical activity starts with a warm up.
Warm up
- In a standing position, swing your arms. Sideways, up, down.
- Perform circular movements of the hands, warming up the shoulder girdle.
- Do a few bends to stretch your spine.
- Sit down 10 times with your arms extended forward.
- Run in place or jump rope.
The warm-up is carried out for 10-15 minutes in any form.
The main task is to prepare the body for more serious stress and stretching.
Oriental geisha exercise
Straighten up, put your hands on your waist.
Rising on your toes, take your elbows as far back as possible.
Bring your chest forward.
Make up to 30 vigorous, rhythmic movements, inhaling through the nose and exhaling through the mouth.
Tension and relaxation of the muscles of the chest, legs and back contributes to maximum workout organs we need.
Push ups
They can be very varied.
Straight from the floor, from the wall, from a low barrier.
You can also perform standing up, pushing up from the wall.
And lying on the floor, touching the surface with toes and hands, or kneeling.
The main condition is a flat back and tension in the muscles of the chest, and not just the arms.
To do this, place your hands not in front, but on the sides of the body, fingers should look forward, elbows to the sides.
The number of push-ups depends on your capabilities. But don't give up too quickly.
Work not only with your hands, use the muscles of the chest.
Start with 5-7 presses. Bring the number to 15-20 or more.
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Pressing
They provide chest muscle training by pressing hands to each other.
You can do it sitting, standing and even lying down. The main condition is to strain the chest muscles as much as possible.
Bend your arms and connect them with each other, pressing palm to palm, moving your elbows to the sides and contracting the pectoral muscles with force.
Freeze in this position for 10-15 seconds. Relax.
Repetition can be increased up to 20 times.
Another option for the press can be the connection of arms raised above the head.
Training is provided by abduction to the sides of the elbows.
Do not forget to relax and repeat the exercise 10 - 15 - 20 times.
An interesting type of snuggling is the pensive pose.
It is carried out sitting with a straight back. Bending your elbows, clench your palms into fists and rest them on your chin.
Find a position where you can feel the tension in your pectoral muscles as you press on your fists.
Hold at the extreme point of pressing. Relax.
Repeat 10-15 times.
Mahi
Exercises that use a variety of swings give a good effect, the arms can be bent or straightened, raised at chest level or above the head.
When swinging up or back, you can clap to fix the limit point. Or a delay.
It is fashionable to add torso twists and tilts to enhance the overall effect on the body as a whole.
An important element of this type of load is the strict fixation of the hands at the same level (for example, at chest level).
Movements can be carried out up - down, forward - back, up - down with simultaneous retraction.
Repeat 15 - 20 times.
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Weighting 2 - 3 kilograms contributes to a more intense load.
Working with dumbbells is much more effective than simple swings.
Take dumbbells.
Stand straight, feet shoulder width apart.
Place your left hand on your thigh.
With your right hand, make 3 circular motions forward, then back. Change hands.
The same Roundabout Circulation do it with your left hand. When performing the chest muscles should be as tense as possible.
Do 10 reps.
Do the exercise with the simultaneous participation of both hands.
Work with dumbbells can be done sitting or lying on the floor. In this case, the arms spread apart with weighting are understood and lowered forward - up, down - up and to the sides.
To increase the range of motion, try crossing your arms in front of you.
Try doing the same while lying down with your knees bent.
In this case, straight arms rise up, then, while inhaling, slowly spread apart and linger a few centimeters from the floor for 10-15 seconds.
During this stop, the spine should be firmly pressed to the floor.
Relax by exhaling and placing your hands on the floor.
Exercises with an elastic band or expander
Can be performed in different positions.
Standing, sitting, lying down.
Keep your back straight, do not raise your shoulders. Take the ends of the expander in your hands and pull them forward, stopping at shoulder level.
Stretch the rubber to the sides, overcoming the resistance. The further you move your arms, the more your chest muscles tighten.
At the maximum point of stretching, stop for 15 seconds.
Then relax, return to the original position. It is important to keep the limbs in one line.
Remember that the expander is stretched on inspiration, and released on exhalation.
It can be taken so that the thumbs look at each other or in opposite directions.
This helps stretch the muscles in different directions.
The thoracic and dorsal muscle groups are involved.
Weighting: dumbbells and elastic band.
Lie face down on the floor. Stretch your arms with dumbbells or tape in front of you.
Inhale as you extend your arms out to the sides and lift your torso up at the same time. The legs remain pressed to the floor.
Hold for 5 - 8 seconds. Relax and return to the starting position.
In another version of this exercise, both arms and legs are simultaneously raised and stretched.
Hands with dumbbells can be spread apart, while you should lift the torso and strain the pectoral muscles.
The most effective breast lift exercises are achieved when you feel the work of the thoracic region.
If you don't feel stressed, try changing the tempo or order.
Pay attention to the position of the elbows, maintaining the same level for the outstretched arms and obligatory delays at the maximum point of tension.
At this point, you can hold your breath. During training, observe the correct mode of breathing.
The combination of strength and stretching exercises with breathing exercises greatly increases the effect of their impact on your body and on your chest.
Do not forget about training hygiene, supportive and comfortable sports underwear, breast skin care.
Do not expose the mammary glands to aggressive environmental influences, open sun, prolonged heat or cooling, or mechanical stress.
Video: Exercises to strengthen the chest - how to make the chest more elastic
chest charger, breathing exercises and cosmetic care for the mammary glands, as well as proper nutrition and self-care - these are the main methods of combating early aging and sagging.
Tightened breasts make a woman seductive and attractive. To maintain her beauty, you can resort to the expensive services of plastic surgery specialists, or 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.
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.
Exercises for tightening the pectoral muscles for women can prevent atrophy and sagging of the breast. 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 body, such a load is unbearable, best result it will not be possible to achieve, but 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 is 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. Exactly correct posture is the key to the success of the implementation of the exercises under consideration.
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 additional 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
Forward dumbbell swing is another simple, but at the same time 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 strengthen and tighten the pectoral muscle is the laying out or in an inclined 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. At the same time, you need to monitor the pelvic region, which should not rise from the bench, otherwise the 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:
| Exercise | How to perform |
| Classic push ups. | Take a starting position: lying on a gymnastic rug. Hands are placed strictly shoulder-width apart, hands are turned outward. The back is absolutely flat without deflection. Push-ups must be performed slowly, lowering the body straight to the floor and bending the elbows. The chest practically sinks, but you should not lie down on the floor. Do 10 repetitions in 3 sets. |
| Dumbbell bench press lying on the floor. | Lie on your back, legs slightly bent. Dumbbells are taken in the hands, weighing 2-4 kg. Hands spread apart, shoulders touch the floor. Dumbbells rise vertically up until the arms are straightened. Performed at least 6 times in 3 sets. |
| Breeding hands with dumbbells. | Starting position: sitting or standing. It is necessary to breed dumbbells in front of you, while the arms are slightly bent at the elbows. You should slowly spread and bring your hands together. Repeat depending on the weight of the dumbbells from 10 to 20 times. |
| Bar push-ups. | This exercise will require appropriate physical strength. You should grab the handrails as wide as possible, the body should be perpendicular to the floor. The legs are bent at the knees, at the entrance they slowly lower the body down, supporting it exclusively with their hands. Then also slowly and gently lift the body up. Perform at least 5 repetitions. |
| Skier. | They stand up straight, take small dumbbells in their hands. Hands imitate the movements of a skier and his swing with sticks. Hand movements from the hip, smooth. For good result, women are recommended to perform such exercises to tighten the pectoral muscles for at least 2 minutes. |
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
Camille Whaler is well-known specialist in the field of fitness, which has developed various gymnastics and 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 in the east has been valued female beauty. 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.
Best Exercises on the pectoral muscles for women, which can be performed both at home and in the gym:
Exercises at home for tightening the pectoral muscles:
1. Complex of three push-ups
This complex will help to pump all parts of the pectoral muscles in turn. Lifehacker analyzed each of these exercises in detail.
- Do push-ups with your feet elevated. This exercise provides stress on upper part chest muscles.
- Immediately after this, do push-ups on the floor with wide staging hands Hands are located on the same level with the shoulders. This type of push-up will pump the middle part of the pectoral muscles.
- The last push-up in the complex is with hands on a hill. It provides a load on the lower part of the pectoral muscles.
If you want to complicate the complex, put a backpack with dumbbells or other weighting material on your back. The main thing is that the backpack fits snugly against the back and does not move during push-ups. Well suited tourist, which is fixed on the body with the help of additional fasteners.
2. Push-ups with the transfer of body weight to one hand
This exercise is much more difficult. classic push-ups, it provides a serious load on the pectoral muscles, but requires training and arm strength.
- Stand in an emphasis lying, shift the weight of the body towards the right hand.
- Lower yourself into a push-up and at the bottom, transfer your body weight to left hand.
- Press yourself up, leaning mainly on your left hand, and then transfer your body weight back to your right hand and repeat the exercise.
- Repeat the approach with the other hand. In the second approach, lower yourself with an emphasis on your left hand, and rise with an emphasis on your right.
3. Breeding hands on the floor
For this exercise, you will need a fairly slippery floor - tile or smooth linoleum - and two towels or a piece of cloth.
- Stand upright lying down, put your hands on the towels.
- Carefully spread your arms out to the sides as wide as possible so that you can then rise up.
- Gather your hands in the starting position.
Perform the exercise as consciously and carefully as possible: spread your arms only as wide as you can rise.
4. Side push-ups
- Lie on the floor on your right side, place your right hand on your left shoulder, and place your left hand on the floor in front of you.
- Press yourself up with your left hand so that the body rises from the floor. The pelvis remains on the floor.
- Get back down to the floor and repeat the exercise.
- Repeat on the other side.
5. Dips
For this exercise, you will need bars. Such complexes with a horizontal bar and bars for the home are sold, on which you can perform many exercises. If you are not in the mood to spend money, you can find bars for any sports ground or school stadium.
- Jump onto the bars and keep your body weight on straightened arms. Lower your shoulders, cross and bend your legs slightly.
- Lower yourself down, bending your elbows, until your shoulders are parallel to the floor or slightly lower. Try to keep your elbows close to your body, pull your shoulders back and down, and squeeze your shoulder blades.
- To work exactly the pectoral muscles, and not the triceps, tilt the chest slightly forward during push-ups - at an angle of about 30 degrees.
- Push yourself up, tightening your abs, and repeat the exercise.
Free weight exercises
1. Dumbbell bench press
- Lie down on a bench or on the floor if you are exercising at home, and take dumbbells in your hands so that your palms are facing each other.
- Stretch your arms out in front of you.
- Spread the dumbbells so that a right angle forms at the elbow.
- As you exhale, squeeze the dumbbells up and repeat the exercise.
- During the exercise, press your lower back to the floor, do not arch your back.
2. Breeding hands with dumbbells
This exercise works the pectoral muscles well and does not involve the triceps.
- Lie on the floor on your back, take dumbbells in your hands and raise them in front of you.
- Spread your arms, slightly bending them at the elbows, so wide that your elbows touch the floor. Do not bend your elbows too much, so that the reduction of the arms does not turn into a dumbbell press.
- As you exhale, bring your hands together in front of you and repeat the exercise.
If you can do the exercise on a bench, use it. So you increase the range of motion, you can better stretch and load the pectoral muscles.
3. Semicircle of dumbbells
- Lie on the floor or bench on your back, grab the dumbbells with an overhand grip and hold them close to your hips.
- Move your arms, slightly bent at the elbows, through the sides behind your head, turning your palms up.
- Return your arms along the same path, connecting the dumbbells at the level of the hips.
- Perform the exercise without stopping at the extreme points: as soon as you put your hands behind your head, immediately return them back, touched the hips with dumbbells - immediately start a new semicircle.
resistance exercise
For such exercises, you will also need a vertical stand or a handle for which you can hook it. Expanders can be bought at any sports equipment store.
If you work out in the gym, these exercises can be done in a crossover.
1. Pull the expander sideways
- Fasten the expander at shoulder level, stand with your right side to the rack and take the loop in your right hand.
- Overcoming the resistance of the expander, move your hand forward. The final position is opposite the chest or opposite shoulder.
2. Lunge pull
This exercise works the lower head of the pectoral muscle.
- Fasten the expander just above shoulder level.
- Take the loop in your right hand, step back a little, stretching the expander, and turn your right side to the rack.
- Lunge forward with your left foot, place your left hand on it to make it easier to maintain position.
- In the starting position, the right arm with the expander is extended to the side and slightly bent at the elbow.
- Overcoming the resistance of the expander, move your right hand forward and down so that at the end point it is located above the bent knee.
- Return your hand to the starting position and repeat.
- Do the exercise with the other hand.
3. Traction with two hands up
This exercise will work out the middle and upper parts of the pectoral muscles.
- Attach the expander at the level of the hips, take the loops with both hands and turn your back to the rack.
- Move away from the rack, pulling the expander.
- Take a step forward and shift about 70% of your body weight onto your front foot.
- Raise your shoulders to parallel with the floor, bend your elbows at an angle of 90 degrees - this is the starting position.
- Overcoming the resistance of the expander, bring your hands forward and up so that the palms of outstretched hands are at face level.
- Return your arms to the starting position and repeat.
4. Push-ups with an expander on the back
This is a regular push-up, complicated by the use of an expander.
- Take the expander by both ends, passing it behind your back.
- Stand in an emphasis lying, pressing the ends of the expander to the floor.
- Perform push-ups, overcoming the resistance of the expander.
As for the number of sets and repetitions, choose it yourself, based on your capabilities, the resistance of the expander or the weight of the dumbbells. The main thing is that the last two or three times in the approach should be really hard for you.
And don't forget the food! Even the most severe workouts will not help pump up voluminous pectoral muscles if your diet does not contain.
