Exercises on the chest

Exercises on the chest are most relevant among women. Of course, after all, the décolletage zone always attracts male attention, and therefore each representative of the fair sex dreams that this area is perfect. The shape of the breast depends on many factors, including the size, condition and type of skin, the hormonal background. All this is inherited, so no need to hope for a miracle - if your mother had a small, undeveloped chest, then do not expect that yours will suddenly grow to the sixth size in a couple of months of regular sports. Exercises on the chest can develop and strengthen the muscles, make it stronger, but not dramatically more.

Particularly exposed to the force of gravity and weakens the chest after childbirth and feeding the baby. In order to strengthen it and restore the tone, you need physical activity in this area and skin nutrition.

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 the lessons are extremely important. Then in a few months the result will please you. As a result of the exercises, in addition to raising the tone and elasticity, there will also be a slight increase in the breast.

Exercise should be done at least three times a week, starting with ten repetitions. The number of repeats with each week should be increased, while exercising at an average pace. The most effective exercises with dumbbells weighing 1-1.5 kg. I present to your attention a complex of exercises for the chest:

1. Stand on your knees, putting forward one leg at an angle of 90 degrees. Tilt the body forward, not rounding the back. Hands with dumbbells bend at the chest above the knee, elbows look to the sides. Spread in the sides and put your hands in front of your chest. Do the same by changing the supporting leg.

2. The starting position is the same. One hand is confidently leaning on the hip. Elbow the other hand with a dumbbell as far back as possible, taking it to the shoulder, then return to the starting position.

3. Wide legs apart and arms outstretched, stand up straight. Bring dumbbells to your chest, trying to keep your elbows still, then pull them forward again.

4. Standing straight with a little bent legs, raise your hands up with dumbbells in such a way that elbows bent as much as possible are near the ears. Simultaneously push up two hands and, without changing the position of the elbows, again "drop" them down.

5. Now lie on your back and bend your knees slightly, pulling up your hands with dumbbells. Slowly raise hands in the sides, lowering them to the floor, and raise it slowly. The main thing here is to do everything smoothly and without jerking.

There are also exercises on the chest, which are performed without dumbbells:

1. Sit on a stool or bench, the back is flat, the head is raised, arms bent at the elbows, raised to the height of the shoulders. Slowly pull your hands back, trying to connect the shoulder blades and straining your chest muscles.

2. At the height of the shoulders, spread the arms out to the sides and perform circular movements forward and backward - first along a small circle, gradually increasing it.

3. Fold your fingers in front of your chest. Raise your hands up to the maximum height and slowly lower them, pressing them against the body.

4. The most effective (and therefore difficult) exercises for lifting breasts are push-ups. Put your hands in a bench or 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.

Carrying out this complex on a regular basis, you will find a beautiful, tightened chest, attracting everyone's attention.