The elastic, tightened and high breast – ornament to which many girls aspire. There is the special complex of simple, but effective exercises helping to make the bust beautiful. It is possible to carry out them even in house conditions.
The general the recomendatsiizhensky complex includes six simple and appropriate exercises which will help you to increase, give growth, elasticity and to strengthen breast muscles. It is calculated on occupations on 2-3 times a week. It is necessary to carry out two approaches to each exercise. For the training you will need dumbbells (it is powerful 2-3 kg) and the small gymnastic rug. It is possible to acquire stock in specialized shop. These exercises excellently are suitable for house occupations, and you won't need the help of experts.
Before the training it is recommended to air the room. Fresh air will fill you with forces. For the raising of mood it is possible to include favourite musical compositions. They have to be moderately rhythmical and not distract from performance of the presented set of exercises. In the end of the training take the fresh alternating douche.
Begin each occupation with simple warm-up. Try to prepare your body for the forthcoming loading as much as possible. Execute respiratory gymnastics which is familiar to much since the childhood. Spins by shoulders forward and will prepare pectoral muscles back. You remember: when performing exercises main - not quantity, but quality. Exercises for strengthening and tightening grudidlya this exercise it is necessary to receive initial situation. For this purpose lay down on the back. Pick up on one dumbbell and arrange them before yourself, having a little bent in elbows. Make the slow deep breath, parting stock on the parties until brushes don't concern the floor surface. On the exhalation accurately return to initial situation. Purpose of this exercise: strengthening of muscles of the breast, shoulder girdle and hands. One approach makes about 15-18 repetitions. Not less useful exercise for strengthening of the breast are standard push-ups. Initial situation: on all fours. Widely place hands, having directed fingers forward. Take away legs a little back and rest socks against the floor. You remember: wrists have to be located at the level of shoulder joints. At the same time you watch that the case of the body formed the straight line. Try not to bend the backbone. Accurately bend elbows, parting hands in the parties to the level of shoulders. Optimum approach – about 10-12 push-ups. When performing exercise try not to hang the head down and not to cramp the shovel together – it considerably reduces overall performance of muscles. Not to do harm to the waist, you keep the stomach when performing exercise in the tone. Exercise purpose: to strengthen not only muscles of the breast, but also the back and front surfaces of shoulders and also, buttocks and hips. This exercise represents rises in the pose of the side level. Receive initial situation: on all fours. Take the dumbbell in the right hand, having put emphasis on left. Try to put it directly under the shoulder joint. Thus loading will be evenly distributed. Widely place fingers of the left hand, having directed the palm forward. Extend the right leg back. Left – bend in the knee. As much as possible straining the press, raise hips so that the case of the body formed the straight line. Having developed the palm on itself, lower the hand from dumbbells down. Attentively record position of the case and legs. Gradually raise the hand through the party up. Return to initial situation. Repeat exercise about 6-8 times, then change the party – it will be considered one approach. Main objective: to strengthen muscles of average and top departments of the back, the top part of the breast, shoulders. For the following exercise lay down on the stomach. Extend socks of legs that the surface touched by the foot the floor. Hands execute the emphasis, without bending them in elbows. Palms arrange directly under shoulder joints. Bending hands, slowly fall as low as possible to the floor surface. Be attentive: when performing exercise the elbows have to be most pressed to the case of the body. After that smoothly rise, being at the same time tightened by hands and sitting down on heels as the cat. Return to initial situation. Repeat exercise of 10-12 times. It will be considered one approach. Exercise performance purpose: to strengthen tricepses, the front surface of shoulders, breast muscles. Home position: hands under shoulders with the emphasis on palms, on all fours. Fingers – the fan, watch palms forward. As low as possible lower hips and the basin on the floor. Legs at the same time have to remain straight lines. In this case the main loading is the share of hands. Gradually open the thorax – at the same time direct shoulders back and down, the top stretch up, the look – before yourself, directly. Be recorded in this situation for 40-60 seconds. Slowly return to the initial state. Repeat exercise about 3-5 times. Purpose: to strengthen pectoral muscles. Receive initial situation: lay down on the back. Hands in this exercise should be extended the head. Legs at the same time have to remain straight lines. Gradually pull feet and hands on the floor surface within 20-30 seconds. After that accurately bend legs in knees, having clasped them with hands. When performing this movement try not to tear off the thorax and the head from the floor surface. In such situation be recorded within 20-35 seconds. Repeat exercise about 5-6 times. After that relax all body: lie down on the back, having developed hands palms up. Make couple of deep breaths and exhalations. Present at this moment as the breast becomes more seductive and elastic.