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Camilla Voler exercises to strengthen the chest
Bashny.Net
Any chest, regardless of age, can be beautiful and attractive, tall and toned.
Responsible for two muscle groups – chest muscles forming the natural support of the mammary glands, and the trained muscles of the back giving good posture.
The complex of exercises for strengthening, elasticity, breast lift develops these muscle groups.
A set of exercises for beautiful breast Self‐lifting includes 24 exercises for beginners. First try all the exercises and choose the best for 10 exercises.
Eighty three million nine hundred eight thousand three hundred forty five
For easier memorization exercises, each of them gave Camilla Voler associative names.
1. The exercise "star Catcher» (done as a warm-up)
Standing on tiptoe, try to grab an imaginary star, quickly pulling up the queue left, then the right hand, and each "capture", at the top, squeeze the hand into a fist.
Comment: this exercise strengthens the spinal muscles and straightens his back, returns the old growth.
2. Exercise "the Temple dancer» Stretch your arms to the sides, then lower them down slightly bent at the elbow. The brush inward.
Then, graceful as a temple dancer, raise your hands up.
Comment: this exercise gives a good posture, strengthens the chest muscles.
3. Exercise "Elephant» Lean forward. Keep your back straight, parallel to the floor.
Swing both hands from side to side, rotate the head behind the hands.
Comment: exercise strengthens the neck and back, attached chest elasticity due to the relaxation of the chest muscles.
4. Exercise "Smile» Smiling broadly, putting fingers to the face on both sides of the face. You will feel the chest rises each time you smile.
Comment: exercise strengthens the bust and at the same time trains and lifts the cheeks.
5. Exercise "Albatross» Stand up straight, slightly spreading her legs. Hands extend to the sides, palms turned upwards.
Take arms back, return to starting position.
Comment: exercise develops large and small pectoral muscle.
6. Exercise "a tennis ball»Same initial position.
Take a tennis ball, rhythmically, with the power squeeze his hands, elbows pointing forward and to the side. In the absence of the ball, you can compress just the palm of your hand.
Comment: this exercise is very good to develop the chest muscles.
Be sure to include it in your daily complex of ten exercises.
7. Exercise "Pyramid» Sit in a chair, shoulders pulled back.
Raise up your hands, slightly bent at the elbow, and put your hands together over your head.
Turn your head to the right, and right elbow while laid back.
Return to starting position.
Again, similarly, in the other direction.
Comment: exercise in addition to training the chest muscles, improves posture.
8. Exercise "Book»On the outstretched hand (palm up) put on a thick book.
Put your arms through the sides ago.
Do the exercise mainly due to the pectoral muscles. Hands try not to omit.
Comment: exercise strengthens the back and tightens the chest.
Professional advice: professional trainers suggest instead of books to use dumbbells.
9. Exercise "Cradle»Stand up straight, bend your arms at the elbow and cross in front of chest, palms put on the elbows.
Raise your crossed hands, while providing resistance with the hands.
Comment: very good exercise for strengthening the chest muscles.
10. Exercise "Wing»Stand up straight, clasp your hands in front of you so that the recesses between the thumb and index fingers touched each other.
Lift the elbows up to the level of the neck, with the force operates hands.
Comment: exercise helps to preserve the natural bra.
11. Exercise "Scissors» Stand straight with feet together. Extend arms at sides, palms down.
Cross your outstretched arms in front of chest, alternating right over left, left over right.
Comment: this exercise warms up and stretches the pectoral muscles.
12. Exercise "Pillow» Stand straight with feet together. Take a small pillow, raise it to chest level.
Rhythmically compress with the force of a pillow.
Comment: the exercise trains the big and small pectoral muscles, forming the basis of natural muscle bra.
13. The activity "Support for the chin» Stand up straight, hands in front of chest, elbows at shoulder height. Put your hands on one another.
Press the chin on her clasped hands, as much as possible, overcoming the resistance of hands.
Repeat the exercise 20 times.
Comment: exercise strengthens not only your chest muscles but also the neck, forms a good posture, which is essential for beautiful breast.
14. Exercise "Cobra» The exercise is performed lying on the stomach. Foot hold together. Hands interlock behind his head.
From this position, raise your head, elbows, at the same time, pull forward.
Comment: exercise promotes natural breast lift.
Thirteen million nine hundred ninety thousand seven hundred sixty seven
15. Exercise is "bending the knees while lying» The exercise is performed lying on the back. Put your hands along the body, palms down.
Pull your knees to your chest. Try to keep the shoulders and elbows did not move, but movement occurred only due to the chest muscles.
Comment: exercise improves the elasticity of the breast.
16. The exercise "Circles of hands» Stand up straight, slightly spreading her legs. Hands extend to the sides, palms face down.
Make circular movements with the hands first forward, then back.
Comment: exercise strengthens the pectoral and dorsal muscles.
17 A. the activity "Pushups from push-up position ‐ 1» Take the emphasis hands on the seats of two chairs.
From "hit the deck" exercise, raising the upper body only by muscle strength of hands.
Thigh keep motionless.
17 B. Exercise "Pushups from push-up position ‐ 2» Running from "an emphasis lying". Feet put on a low bench or sofa.
Exercise only at the expense of force of muscles of hands. Try not to cave in.
Comment: exercises strengthen simultaneously chest muscles, and arm muscles.
18. The exercise "Circles with your elbows» Stand up straight, slightly spreading her legs. Hands extend to the sides and bend at the elbows.
Put your fingers on your shoulders and make circular movements with the hands first forward, then back.
Comment: exercise improves the elasticity and flexibility of the chest muscles.
19. Exercise "Semaphore» Same initial position. The hands lowered along the body.
In turn, raise arms up, then right hand, then left.
Comment: exercise important for the training sample the voltage right and left large chest muscles. Can be used to eliminate asimmetrii chest.
20. Exercise "The Locomotive» Same initial position. Clasp your fingers of the wrist and click on them.
Comment: exercise contributes to the strengthening and lifting of the breast.
21. Exercise "Pump» Stand up straight, slightly spreading her legs. The hands lowered along the body.
Pull the right hand to the side, bend it at the elbow.
Follow the movement of the hand along the body.
Return to starting position and perform the same movement with the left arm.
22. Exercise "Bow»The exercise is performed from the position "on his knees". Pull your arms up over your head and slightly pull back.
Then lower your arms and shake them relaxed.
Comment: a relaxation exercise chest muscles after a workout.
23. Exercise "Lifting the arms behind the back» Same initial position. Lean forward, clasp your hands in "castle".
Gradually raise your hands up rocking movements.
Comment: exercise for stretching the large pectoral muscles.
24. Exercise "Push with force»Stand up straight, slightly spreading her legs. Interlock hands in the castle.
Press palms to each other. Elbows, at the same time, send forward, to the side.
Then rhythmically, with force squeeze of a palm.
Comment: very effective exercise for developing the pectoral muscles. published
© Camilla Voler
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: face-building.com/omolozhenie-tela/gimnastika-dlia-grudi-kamilly-voler.html
Responsible for two muscle groups – chest muscles forming the natural support of the mammary glands, and the trained muscles of the back giving good posture.
The complex of exercises for strengthening, elasticity, breast lift develops these muscle groups.
A set of exercises for beautiful breast Self‐lifting includes 24 exercises for beginners. First try all the exercises and choose the best for 10 exercises.
Eighty three million nine hundred eight thousand three hundred forty five
- To perform daily we need a set of 10 exercises for 20 days.
- Begin to complete the exercises with 10 repetitions, gradually, for 10 days, bring the number of repetitions of each exercise up to 20 times.
- Then do the exercises for 10 repetitions each, within the next 10 days.
- After twenty days of training You should notice a visible improvement in the shape of her bust.
- Next to keep in shape enough to perform the exercises for 10 minutes 3 times a week.
For easier memorization exercises, each of them gave Camilla Voler associative names.
1. The exercise "star Catcher» (done as a warm-up)
Standing on tiptoe, try to grab an imaginary star, quickly pulling up the queue left, then the right hand, and each "capture", at the top, squeeze the hand into a fist.
Comment: this exercise strengthens the spinal muscles and straightens his back, returns the old growth.
2. Exercise "the Temple dancer» Stretch your arms to the sides, then lower them down slightly bent at the elbow. The brush inward.
Then, graceful as a temple dancer, raise your hands up.
Comment: this exercise gives a good posture, strengthens the chest muscles.
3. Exercise "Elephant» Lean forward. Keep your back straight, parallel to the floor.
Swing both hands from side to side, rotate the head behind the hands.
Comment: exercise strengthens the neck and back, attached chest elasticity due to the relaxation of the chest muscles.
4. Exercise "Smile» Smiling broadly, putting fingers to the face on both sides of the face. You will feel the chest rises each time you smile.
Comment: exercise strengthens the bust and at the same time trains and lifts the cheeks.
5. Exercise "Albatross» Stand up straight, slightly spreading her legs. Hands extend to the sides, palms turned upwards.
Take arms back, return to starting position.
Comment: exercise develops large and small pectoral muscle.
6. Exercise "a tennis ball»Same initial position.
Take a tennis ball, rhythmically, with the power squeeze his hands, elbows pointing forward and to the side. In the absence of the ball, you can compress just the palm of your hand.
Comment: this exercise is very good to develop the chest muscles.
Be sure to include it in your daily complex of ten exercises.
7. Exercise "Pyramid» Sit in a chair, shoulders pulled back.
Raise up your hands, slightly bent at the elbow, and put your hands together over your head.
Turn your head to the right, and right elbow while laid back.
Return to starting position.
Again, similarly, in the other direction.
Comment: exercise in addition to training the chest muscles, improves posture.
8. Exercise "Book»On the outstretched hand (palm up) put on a thick book.
Put your arms through the sides ago.
Do the exercise mainly due to the pectoral muscles. Hands try not to omit.
Comment: exercise strengthens the back and tightens the chest.
Professional advice: professional trainers suggest instead of books to use dumbbells.
9. Exercise "Cradle»Stand up straight, bend your arms at the elbow and cross in front of chest, palms put on the elbows.
Raise your crossed hands, while providing resistance with the hands.
Comment: very good exercise for strengthening the chest muscles.
10. Exercise "Wing»Stand up straight, clasp your hands in front of you so that the recesses between the thumb and index fingers touched each other.
Lift the elbows up to the level of the neck, with the force operates hands.
Comment: exercise helps to preserve the natural bra.
11. Exercise "Scissors» Stand straight with feet together. Extend arms at sides, palms down.
Cross your outstretched arms in front of chest, alternating right over left, left over right.
Comment: this exercise warms up and stretches the pectoral muscles.
12. Exercise "Pillow» Stand straight with feet together. Take a small pillow, raise it to chest level.
Rhythmically compress with the force of a pillow.
Comment: the exercise trains the big and small pectoral muscles, forming the basis of natural muscle bra.
13. The activity "Support for the chin» Stand up straight, hands in front of chest, elbows at shoulder height. Put your hands on one another.
Press the chin on her clasped hands, as much as possible, overcoming the resistance of hands.
Repeat the exercise 20 times.
Comment: exercise strengthens not only your chest muscles but also the neck, forms a good posture, which is essential for beautiful breast.
14. Exercise "Cobra» The exercise is performed lying on the stomach. Foot hold together. Hands interlock behind his head.
From this position, raise your head, elbows, at the same time, pull forward.
Comment: exercise promotes natural breast lift.
Thirteen million nine hundred ninety thousand seven hundred sixty seven
15. Exercise is "bending the knees while lying» The exercise is performed lying on the back. Put your hands along the body, palms down.
Pull your knees to your chest. Try to keep the shoulders and elbows did not move, but movement occurred only due to the chest muscles.
Comment: exercise improves the elasticity of the breast.
16. The exercise "Circles of hands» Stand up straight, slightly spreading her legs. Hands extend to the sides, palms face down.
Make circular movements with the hands first forward, then back.
Comment: exercise strengthens the pectoral and dorsal muscles.
17 A. the activity "Pushups from push-up position ‐ 1» Take the emphasis hands on the seats of two chairs.
From "hit the deck" exercise, raising the upper body only by muscle strength of hands.
Thigh keep motionless.
17 B. Exercise "Pushups from push-up position ‐ 2» Running from "an emphasis lying". Feet put on a low bench or sofa.
Exercise only at the expense of force of muscles of hands. Try not to cave in.
Comment: exercises strengthen simultaneously chest muscles, and arm muscles.
18. The exercise "Circles with your elbows» Stand up straight, slightly spreading her legs. Hands extend to the sides and bend at the elbows.
Put your fingers on your shoulders and make circular movements with the hands first forward, then back.
Comment: exercise improves the elasticity and flexibility of the chest muscles.
19. Exercise "Semaphore» Same initial position. The hands lowered along the body.
In turn, raise arms up, then right hand, then left.
Comment: exercise important for the training sample the voltage right and left large chest muscles. Can be used to eliminate asimmetrii chest.
20. Exercise "The Locomotive» Same initial position. Clasp your fingers of the wrist and click on them.
Comment: exercise contributes to the strengthening and lifting of the breast.
21. Exercise "Pump» Stand up straight, slightly spreading her legs. The hands lowered along the body.
Pull the right hand to the side, bend it at the elbow.
Follow the movement of the hand along the body.
Return to starting position and perform the same movement with the left arm.
22. Exercise "Bow»The exercise is performed from the position "on his knees". Pull your arms up over your head and slightly pull back.
Then lower your arms and shake them relaxed.
Comment: a relaxation exercise chest muscles after a workout.
23. Exercise "Lifting the arms behind the back» Same initial position. Lean forward, clasp your hands in "castle".
Gradually raise your hands up rocking movements.
Comment: exercise for stretching the large pectoral muscles.
24. Exercise "Push with force»Stand up straight, slightly spreading her legs. Interlock hands in the castle.
Press palms to each other. Elbows, at the same time, send forward, to the side.
Then rhythmically, with force squeeze of a palm.
Comment: very effective exercise for developing the pectoral muscles. published
© Camilla Voler
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: face-building.com/omolozhenie-tela/gimnastika-dlia-grudi-kamilly-voler.html
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