It is possible to increase chest glands, using the special set of exercises. It will help to tighten and strengthen effectively breast muscles that will visually give them volume. Useful tips and recommendations will help to hold trainings with advantage.
Useful recommendations
For a start it is necessary to define accurately the schedule of trainings and to try to observe strictly it. Experts recommend to give classes 2-3 times a week with the break in 1-2 days. It is the optimum schedule of loadings for growth of muscle bulk. Duration of one occupation of 40-60 minutes. The training needs to be begun with easy warm-up. Thus you will manage to avoid different injuries. After warm-up it is possible to pass to performance of general exercises. They will help to increase chest glands. Each exercise should be repeated till 10-20 times (depending on physical training) in 2-3 approaches. The training is finished with respiratory gymnastics.
Exercises
The first exercise – "East". For its performance it is necessary to nestle the back on the firm surface. It is necessary in order that muscles of the back didn't undertake excess loading. Palms connect before themselves at the level of the breast. With the maximum force it is necessary to squeeze them so that to experience the breast muscle tension. This situation should be recorded within 10 seconds. After that palms advance on 5 cm. Situation is again fixed. Thus, it is necessary to advance palms until they still can be held together. Pay attention: the back when performing exercise shouldn't come off the surface.
The second exercise – "wall". For its performance it is necessary to rise in the doorway, placing emphasis hands in the jamb. It is necessary to press on the wall, kind of trying to shift it. In 40-60 seconds it is necessary a few to bend and continue to perform exercise. It is worth noticing that pectoral muscles in this case have to be most strained. Exercise is performed within 2-3 minutes. Exercise "skier" is performed with use of small dumbbells weighing 1.5-2 kg. The back needs to be straightened, slowly lifting dumbbells on outstretched arms from hips to breast level. In such situation it is necessary to be recorded within 1-2 minutes. After that it is gradually necessary to return to the home position. Push-ups from the floor are also effective for increase in chest glands. For one approach it is necessary to carry out 15-20 push-ups. Pay attention: the back when performing this exercise shouldn't cave in. For performance of the following exercise it is necessary to lay down on the floor, having picked up dumbbells. This home position. Hands should be raised accurately before themselves, straining pectoral muscles. This situation needs to be recorded within 20-30 seconds. After that to return to initial situation.