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Regardless of the shortcomings body shape, should be included in modeling / strength training all parts of the body. This allows the whole body to develop evenly, not just it selected parts. Focusing on specific parts of the body can lead to functional imbalance within the locomotor apparatus. The above the guidelines also apply to the muscles in the chest area. What It is extremely important that the muscles within the chest should be in place stimulated not only by men but also by women – you should not treat them in the category of “male” body parts.
Strength exercises and the bust
Very often women decide exercise that engages the muscles within the chest chest with the hope that they will contribute to increase their breasts. This is a vain hope as no physical exercise contributes to w a direct way to increase it. However, that doesn’t mean they don’t they positively affect this part of the female body. Muscles located within chest form the basis of the bust. For this reason, it’s worth them too systematically engage in training.
Exercise I (with a load on your own body – without training equipment)
- Lie on your stomach. Arrange your hands a little wider than the shoulders. Bend your legs at the knees and make your torso stiff. Straighten up hands and keep the body from the knees up in a line. Look forward.
- Lower your torso towards the ground. Make a movement from straight arms to flexion to at least a right angle. Breathe out at the final stage of bending your arms.
- Return to the starting position by extending your hands. Breathe in at the final stage of straightening your arms.
Exercise II (with elastic band)
- Fold the elastic band in half. Attach the joint end to the wall or door at chest height. Grasp one end of the tape with each hand. Stand with your back to the wall slightly apart (about a meter from her). Raise your arms, slightly bent at the elbows, to the side in height shoulders. Stiffen your torso, look ahead.
- Bring your arms from the side to the front until the hand comes closer. Keep your hands lightly during the entire movement bent at the elbows. Exhale at the end of the movement.
- Return to the starting position inhaling at the final stage of the return.
Exercise III (with dumbbells)
- Sit on the edge of a horizontal bench and grab the dumbbells in your hands. Carefully lay your back on a horizontal bench. Bend knees at a 90-degree angle and place your feet on the floor. Place your hands with dumbbells from the sides of the chest, with the palms facing in towards the shoulders (up).
- Extend your arms to full length Extend the elbows and join the dumbbells so that the handles (bars) of the dumbbells formed a straight line. Exhale while lifting the dumbbells up.
- Lower the dumbbells down without change the position of the wrists with a smooth movement along the outer arc towards the sides chest. Inhale at the final stage of lowering the dumbbells.
Tip: straight bench with can be easily replaced with household appliances, for example, two joined together pouffes / stools, sleds, etc.
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