How to tighten the pectoral muscles?

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How to tighten the pectoral muscles?

Every woman dreams of a beautiful breast. A pledge of such a breast is the tone of the pectoral muscles. To the breast was always in good shape, physical activity is necessary. And you can do it at home. So, let's find out, tighten the pectoral muscles.

Instruments

You will definitely need dumbbells weighing 1 kg. If you do not want to buy dumbbells, you can do with plastic bottles, in which you must pour water.

Complex of exercises

Before the main exercises, you need to warm up and warm up your muscles.

Warm up

1. At first, strongly embrace yourself and feel your pectoral muscles. Stand in this position for three seconds, then relax. Do it ten times.
2. Place your feet on the width of your shoulders and make circular motions alternately. That is, do the mills. Do the exercise for thirty seconds.
3. Then make jumps. Put your legs together, put your hands down. Jump, spreading arms and legs to the sides. Jump for a minute.

Basic Exercises

1. Back into the wall and press from the wall twenty-five times.
2. Join the palms of your chest and press them hard. After pushing, hold for ten seconds, then release. Do this exercise twenty times.
3. Connect the palms, as in the previous exercise, but above your head. Just squeeze for ten seconds, and then lower your arms. Execute twenty times.
4. If you can, squeeze off the floor. Start with three times and gradually increase to fifteen or twenty.
5. Take the dumbbell, and then smoothly reproducethe hand movements of the skier. That is, raise your hands from your hip to your chest, hold it for a few seconds, and lower it. Do the exercise seven times for three approaches.
6. Lie down on the floor, take dumbbells at the chest level. Then strain the pectoral muscles and lift your arms up. Then immediately lower them. Do three approaches eight times.
7. We repeat the exercise, but raise our hands at the level of the hips. Also do eight times in the approach.
8. Stand upright, take dumbbells in your hands. Then start lifting your hands to the sides and lower them. Do the exercise eighteen times.
9. Sit on a chair with a straight back, hands with dumbbells should be near the chest. Now, pressing your elbows to the sides, and spread your arms to the sides. Do it twelve times.
10. Stand on your knees and put in front of you two chairs. Then put your hands on the seats and bend your arms at the elbows as much as you can. Do two approaches five to seven times.
11. Stand on your feet, sit down a little, in your handstake the dumbbells. Then put your hands in front of your chest and pull them to your chest. Do fifteen times in each approach. And approaches can be two or three.

If you want to learn more about how to tighten the pectoral muscles of a girl, read the article How to tighten the chest.

Muscles after breastfeeding

If you are a happy young mother and fed your baby for a long time, you also need to take a breast. Let's find out how to tighten the pectoral muscles after feeding.

Here are simple exercises that will help tighten the pectoral muscles of a woman after the end of breastfeeding. Do them every other day.

Exercises

1. Hand your hands on the chest in the castle. Then, with jerky movements, try to remove the lock. Execute the exercise ten times.
2. Sit on the edge of the chair, bend back. Arms bend at the elbows at the chest level and take them back. Do this exercise eight times.
3. Press from the wall, bench or floor. Do it five to fifteen times.
4. Do a scissors exercise. That is, sharply cross your arms at the chest level. Do this exercise for one minute.
5. Make circular movements with your hands, first forward, and then back. Do the exercise twenty times in each direction.

So, you learned how to tighten the pectoral muscles, the exercises that help in this matter. Read more about the muscles in the article How to pump the pectoral muscles.