|
 Every woman dreams of a beautiful perfect breasts. If you drastically lose weight, stop to feed your baby, or felt the approach of the autumn of life, a set of special exercises can significantly improve breast shape and increase the mass of the pectoral muscle that tightens the chest and gives it a seductive curvy shape. If your bust is magnificent by nature - this complex will help permanently preserve its beauty.
1.
Starting position: kneeling, hands much wider apart. Push-ups on the floor, touching his chest by bending your elbows. Then return to the starting position. For more stretch the pectoral muscle, keep your forearms perpendicular to the floor. Perform 10 times.
2.
Previous exercise can complicate doing it on the floor and using a cloth, which provide a good glide. Get on your knees, with an emphasis on hands. Under each hand enclose a piece of cloth. Keeping your back straight, slowly bend your arms at the same time spreading them apart as much as possible. Then return to the starting position. Repeat 10 times. If the exercise you feel pain in the wrists, next time try a push, turning the hands fingers together.
3.
Lie on your back, take dumbbells and hold them at arm's length above the chest. On the inhale your arms to the sides, slightly bending them at the elbows. On exhalation return to the starting position. Perform 10 times.
4.
Lying on your back, put your hands with dumbbells along the body. On the exhale, stretch your arms forward and up over her hips. On the inhale, return to the starting position. Repeat 10 times. When performing exercises raise high the hands should not be.
5.
Lying on his back, beneath the blades Rubber expander. Slowly lift your hands up, stretching expander, and also slowly lower them to the starting position. Perform 10 times.
6.
In the same starting position in turn raise your hands, stretching expander for 10 times with each hand.
7.
Get on your knees, put your feet on the edge of the chair sustained. "Walk" hands on the 1-4 depart from his chair, straightening his legs, at the expense of 5-8 to return to the starting position. Repeat 10 times.
8.
Put your feet on the edge of his chair, his hands rest against the floor, legs and body straight. Perform 10 push-ups at a slow pace.
9.
Stand up straight, rest one hand on the wall. Press 10 times. The same - with the other hand and then with both hands.
10.
Stand with your feet wider than shoulders, toes apart, holding dumbbells. Lift the bent at a right angle elbow. Arms to the side, and then connect the front of the chest vigorously. Repeat 10 times. Over time, you can complicate the exercise, along with the movement of his hands to the sides completing poluprisedaniya.
eleven.
Starting position - the same as in the hands of a dumbbell. Hands with dumbbells dissolve in the parties at the shoulders and slightly bend them at the elbows. Taps hands back, bringing the blades, then return to starting position. Perform 10 times.
12.
Starting position - the same as in the hands of a dumbbell. Lift the bent at a right angle elbow. Palms facing inward. Slowly raise your arms above your head without bending the wrists, elbows, is not fully straighten. Return to starting position. Repeat 10 times.
13.
Stand with your feet shoulder width apart, knees slightly bent. Hands with dumbbells lower down, bend your elbows slightly, palms facing inward. Without straightening elbows, arms out to the sides at shoulder level, return to starting position. Perform 10 times.
14.
Standing straight, bend your arms in front of chest, palms fold. Struggling clench and relax his hands, pausing at each position for 2-3 seconds. Start with 15 repetitions and gradually increasing them to 50 times.
15.
Standing with your feet shoulder width apart, take a dumbbell in your right hand. Bend your knees, lean forward - back parallel to the floor. The right arm slightly bent at the elbow, is omitted. From this position, pull the right arm to the side at shoulder level and a bit ago. Return to starting position. Perform 10 times on each hand.
16.
Sit on your knees, tilt your body forward and pull one arm forward. Try to "sag" whole body and popruzhinte in this position. Perform the same exercise with the other hand. Do 5 times with each hand.
17.
The starting position is the same. Pull the arm to the side and "provisnite." Repeat to the other side. Perform 5 times with each hand.
|
|
|
|
|
|
