Exercises for beautiful breasts for women. Exercises for breast lift

Beautiful female breast - it is a real luxury. She wants to get all the latest girl to not only attract the attention of others, but also to enjoy their own achievements. To this end, they want to find exercises for beautiful breasts, which can be free to perform at home. Since the money going to the gym is not at all experienced athletes offer a range of simple but quite effective exercises. All of them are described in detail in the article.

Many girls want to do the exercises for breast reduction to get rid of excess fat in this area. Such complexes, of course, exist, but they will not be enough to lift the pectoral muscles. Therefore, coaches and professional athletes recommend girls to pay attention to the program, which includes exercises with different directions (for getting rid of body fat, as well as increasing and breast lift).

How to achieve the ideal breast

Find a girl who regularly performs exercises for beautiful breasts and quite pleased with the results, it is difficult. Even for most athletes the breast is the most problematic area. Somebody is always complaining that due to a lack of magnificent forms they do not pay attention to the man, and who, on the contrary, it is difficult to pick up his clothes for the large size. Therefore, there are as exercise for breast reduction, and systems for its increase.

A set of exercises

Many girls female form size is not as important as their appearance, taut and toned. This can be achieved by means of a simple but effective exercises for the chest. They can perform not only in gyms, where there is special equipment, but also at home. Below are the best exercises for beautiful breasts, which together form a complex. For them, only an hour of free time and need the mat for aerobics.

The compression of palms

necessarily require concentration and maximum display of each session to obtain the beautiful woman's breast. The first exercise in the complex is not so complicated, so it will be able to fulfill absolutely every girl, regardless of her physical abilities.

You must first take the starting position, standing straight, plunging the stomach and placing feet shoulder width apart. Then add up the palm of your hand in front of you at arm's length and point their finger tips is clearly right. Ladoshki must as far as possible to press to each other and smoothly to relax for 10 seconds. After that you should make a 20-second break and repeat the exercise again. Just need to complete 10 reps.

"Prayer"

To the list of the best exercises for the muscles of the chest should also include the popular "prayer." Thanks to her, the girls are guaranteed to get an incredible result, spending on it only a couple of minutes a day.

Exercise is performed standing with a flat back and legs at the same time are placed shoulder-width apart. The first step should be to lay down their arms at chest level, palms turned towards each other. Outwardly, this posture resembles a praying man. Technique of this exercise is similar to the previous one: the palm is necessary to press down as much as possible to each other for 10-20 seconds, then relax and re-compress. Total required to do 15 reps.

Enlarged breasts with exercise, of course, possible. To achieve this it will not immediately, but the first results will be visible after a couple of weeks of regular workouts. "Prayer" is just one of the very exercises that allow us to form a more lush.

Dips

The ideal exercises for breast lift, which can perform both men and women - is, of course, the classic push-ups. They made quite simple, but, unfortunately, not every girl can be wrung out at least 10 times. In the event that physical abilities do not allow it to do, in the first days of training it is permitted to be wrung from his knees. First you need to kneel down, to rest both hands on the floor, clearly placing his hands under the shoulders, straighten your legs (if you can perform 15-20 full pushups) and level back. Inspiratory arm should bend at the elbow and down to the floor while holding the back straight. Once the chest touches the floor, you need to exhale and go up to the starting position. Repeat this exercise 15-20 times is recommended.

"Charging Librarian"

Exercise with an unusual task does not differ much from the rest. Its free you can do at home using only books that certainly present in every home. For "charging librarian" is better to take the same book, not only weight, but also the size to make it easier.

Initially, you want to get exactly on a solid surface, place the feet shoulder width apart and take up "homemade weights." Then you need to pull ourselves straight arms with books and expand the palm up. Then follow smoothly and slowly climb the socks while spreading his hands apart. It should be remembered that direct hands should move only at chest level. Just after 8 seconds to get back to its original position. This exercise is performed in 20 repetitions.

"elbows up"

The number of exercises for a breast lift includes incredibly effective posture called "elbows up". For its implementation will need to take special elastic gymnastic circle or simply roll up roll of blankets.

Supine on a solid surface should bend the arms at the elbows and hands folded together. Then, both elbows should be directed at the ceiling and tighten the circle / cushion between them. When inspiration is required to have them behind his head and back to the starting position as you exhale smoothly and slowly as possible. All you need to perform 15 to 25 repetitions.

Exercise with an armchair or sofa

Effective exercises for the chest can be performed with such unusual weighting as chair and sofa. Do they have to be extremely careful not to hurt your back.

First you need to sit down on the chair / sofa edge (in a pinch, you can use a chair) and stretch hands on the seat. Then the body moves forward, as close to the floor. The support of this should be only the hands, the legs, it should be bent at the knees. In the extreme position is necessary to stay for only two seconds, after which you want to get up and go to the starting position slowly. This exercise should be done no more than 8 times a day.

"Kitty"

Simple and all the favorite exercise "cat", oddly enough, also acts effectively on the pectoral muscles. From a prone position on the floor face down need to sit on your heels, put his hands in front of you about shoulder-width apart and bend them at the elbows, having rested on the floor. Then he needed to straighten the legs and by shifting the weight on the hands, smoothly and with a voltage raise the upper body. At the top of the shoulders should be over the palms, the back - to bend and legs - to lie on the floor. In this position should be delayed for at least 10 seconds, then return to starting position and perform again after 30 seconds. All you need to do 10 repetitions.

Stretch

Exercises for muscles of the chest, of course, give good results, but about stretching after a workout should not be forgotten. It is one of the most important elements in the occupation, with which you can build on the results and to relax muscles.

To perform should put your feet shoulder width apart, arms dissolve in hand, arrange them diagonally and pull the back. In this position, it should stand for about 40 seconds, then change the hand position and repeat again. Stretching should be done up to 20 times.

The frequency of training

If you want to quickly make your bust sport, it is necessary to perform the above exercise for beautiful breasts as often as possible. Experts strongly recommend to deal with on a daily basis, with only a few minutes training. Throwing laziness and configured to improve itself, can very quickly begin to attract the male gaze itself.

Other tips for keeping breast beauty

To achieve maximum results, you should listen to the advice that will never be superfluous:

in any exercise should be done on strengthening the exhalation;
required to carefully monitor their weight and prevent its abrupt change;
back always need to keep a level;
to great effect should adhere to proper nutrition, elementary excluded from the diet of fast food, fried and salty foods;
stands daily drinking 2 to 2, 5 liters of fluid;
breast requires constant rather than sessional care.