good breast

The beauty of the breast is not the amount, but in the form - it is an undeniable fact. And here is another fact - change the shape of the breast is possible through physical exercises. Size, of course can be changed, but only downward.

Exercise can lift the chest, to make it higher, which means that visually it will look more rounded and lush. To generate enough muscle chest three or four weeks of classes. Looking for the months of regular work. But for such a prominent place of time and effort is not sorry. Let us business!

Exercise "Bench Press" stimulates the growth of muscle fibers.

Starting position: Lie on a horizontal bench, feet flat on the floor, holding dumbbells from 2,5 kg and above. Hands are wide - 90 degrees in the crook of his arm, dumbbells, looking at the ceiling. The distance between the hands in the process of completing the exercise, do not change.


Implementation: straighten your arms up and gently pull down.


At the top point do little to stop with the voltage pectoral muscles and arms.

Note: If you are engaged in equipped gymnasium, run, as a variant of chest presses on an incline bench. Angle of 40 degrees.


Exercise "wiring"

Starting position is the same as in the first exercise, but dumbbells are holding in your hands straightened up, rotated inward. Hands slightly rounded at the elbows.


Implementation: Dissolve hand in hand, feeling the muscle tension and smoothly, "squeezing" chest muscles and arm muscles back to their original position.


Exercise "facility hands behind his head on the diagonal"

Starting position: lying on the bench. As in the first and second exercises with dumbbells instituted the hand up and slightly apart.

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Implementation: Keep hands at the top and connect them over the bottom of the abdomen. Return to the starting position on the same trajectory.


Perform each exercise slowly 6-10 times in 2-3 sets. Beginners can start with a weight of 2 kg on each hand, for more advanced - 2,5 kg. Further weight can be increased to 0,5 kg every 3-4 classes. You'll probably do in this case, with typesetting dumbbells. To work out the pectoral muscles in the gym many opportunities, as described above can be complex and at home.

Good luck!