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Women after 34 are required! The best exercises for strengthening pectoral muscles by Camilla Voler.
Your breasts can be beautiful at any age. To do this, you need to regularly do a set of exercises that strengthen muscles.
It is the chest muscles that provide support for the mammary glands. Exercise it and your breasts will be tall, firm and beautiful. Don't forget your back muscles. Having a good posture, you will look very attractive.
121577
DepositPhotos
We offer you to experience a set of effective chest exercises developed by Camilla Voler, a French athlete and TV journalist.
Exercises for breast muscles
Let’s move on to more serious exercises. If the first complex was aimed at the development of flexibility, tone, correct posture, included exercises for warm-up, static and balance, the second will be power, aimed at building and strengthening muscle mass. It is important to do both sets of exercises.
Knee push-ups
This is a basic exercise with free weight. It is even suitable for unprepared girls. It is easier to push up from the knees than from the legs, in this position only the upper part of the body is involved.
Put your hands a little wider than your shoulders, palms forward, go as low as possible, bending your arms at your elbows. Then, pushing your hands, rise to the starting position. Do 3 sets of 15 repetitions each.
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Live dumbbells lying on an inclined bench
Lie on a bench with an angle of 20-30 degrees. If you work out at home, build a horizontal bench out of chairs, and instead of dumbbells, take water bottles.
Spread your hands to the sides and bend at the elbows at right angles so that the dumbbells are slightly above the level of the chest. Then squeeze the dumbbells up, straightening your arms. Do three sets of 15 repetitions.
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Breeding dumbbells lying on a horizontal bench
Lie on the bench, spread your hands with dumbbells to the sides, slightly bending them at the elbows. Then bring them together so that at the top of the hand are at eye level. The exercise is simple, you can do 4 sets of 15 repetitions for greater efficiency.
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Poolover exercise
Performed on a horizontal bench. Take one dumbbell in your hands, raise it to eye level, bending your arms slightly at your elbows. Put a dumbbell behind your head, stay at the extreme point for 3 seconds and come back. It will be enough to do 3 sets of 10 repetitions.
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I guess. dumbbell The most effective of all existing. The main thing in classes is regularity. Set a schedule and stick to it strictly. Within a month, you will notice a change for the better if you do these things. breast-extension.
When starting physical exercise, do not forget about proper nutrition. Another key to health is good mood. And that's probably the main component. Agreed?
It is the chest muscles that provide support for the mammary glands. Exercise it and your breasts will be tall, firm and beautiful. Don't forget your back muscles. Having a good posture, you will look very attractive.
121577
DepositPhotos
We offer you to experience a set of effective chest exercises developed by Camilla Voler, a French athlete and TV journalist.
Exercises for breast muscles
- Starcatcher exercise
Do it as a warm-up. Stand on tiptoes, hands up, trying to catch an imaginary star. Then, with each hand, alternately “catch the stars”, squeezing your hand into a fist.
DepositPhotos - Prayer exercise
Raise your hands to your chest and clench your hands as if for prayer. Press your palms against each other as hard as possible for 10 seconds. Repeat the exercise 15 times.
DepositPhotos - Brass Swimming Exercise
Imagine you're swimming with a brace. Pull your hands forward with your palms towards each other and spread them to the sides with effort.
DepositPhotos - Scissors exercise
Extend your arms forward parallel to the floor. Squeeze your hands in your fists, cross and spread them at a fast pace with a small amplitude.
DepositPhotos - Butterfly exercise
Put your hands on the back of your head and pull your elbows back. At the extreme, hold on for 10 seconds. Then keep your elbows together, keeping your hands on the back of your head.
DepositPhotos - Circle exercise
Put your hands upside down. Then turn them inside, describing a semicircle. For weighting, you can pick up dumbbells and, if the flexibility of the shoulder joints allows, turn completely, describing the circle.
DepositPhotos
Let’s move on to more serious exercises. If the first complex was aimed at the development of flexibility, tone, correct posture, included exercises for warm-up, static and balance, the second will be power, aimed at building and strengthening muscle mass. It is important to do both sets of exercises.
Knee push-ups
This is a basic exercise with free weight. It is even suitable for unprepared girls. It is easier to push up from the knees than from the legs, in this position only the upper part of the body is involved.
Put your hands a little wider than your shoulders, palms forward, go as low as possible, bending your arms at your elbows. Then, pushing your hands, rise to the starting position. Do 3 sets of 15 repetitions each.
about:blank
Live dumbbells lying on an inclined bench
Lie on a bench with an angle of 20-30 degrees. If you work out at home, build a horizontal bench out of chairs, and instead of dumbbells, take water bottles.
Spread your hands to the sides and bend at the elbows at right angles so that the dumbbells are slightly above the level of the chest. Then squeeze the dumbbells up, straightening your arms. Do three sets of 15 repetitions.
about:blank
Breeding dumbbells lying on a horizontal bench
Lie on the bench, spread your hands with dumbbells to the sides, slightly bending them at the elbows. Then bring them together so that at the top of the hand are at eye level. The exercise is simple, you can do 4 sets of 15 repetitions for greater efficiency.
about:blank
Poolover exercise
Performed on a horizontal bench. Take one dumbbell in your hands, raise it to eye level, bending your arms slightly at your elbows. Put a dumbbell behind your head, stay at the extreme point for 3 seconds and come back. It will be enough to do 3 sets of 10 repetitions.
about:blank
I guess. dumbbell The most effective of all existing. The main thing in classes is regularity. Set a schedule and stick to it strictly. Within a month, you will notice a change for the better if you do these things. breast-extension.
When starting physical exercise, do not forget about proper nutrition. Another key to health is good mood. And that's probably the main component. Agreed?
Danish nutritionist: I lost 20 to 25 pounds many times and then gained them again. But after the Scandinavian diet, I am 10 months old.
Today, the neck hurts especially badly: it seems I would have climbed under the guillotine.