Preheating is essential to avoid injury. With these exercises you not only lift up the chest, but enjoy more muscle tone and strength.
The breast can lose firmness for different reasons, from pregnancy to lose weight at the time of several kilos, poor posture or over the years. If you want to look firm and well-toned, do not miss the following exercises to reaffirm the breast that you can practice at home or in the gym.
Recommendations before start
Before carrying out an exercise routine, whether to reaffirm the bust as for any other body part, it is necessary to perform movements heating for 5 or 10 minutes. This will prevent muscle injuries. Moreover, remember to maintain good posture and back as straight as possible.
Exercises to reaffirm the breast will help to strengthen the pectoral and for good results must repeat three times a week. You can start with no weight or with a small weight (a bottle of water or filled with sand, for example). You not just lift up the breasts, but also enjoy more muscle tone and strength.
The best exercises to firm the breast
Sit in a chair, always leaning on the support column as straight as you can. The stomach inward and feet flat on the floor. Take a dumbbell in each hand and lift them up to shoulder height, in front of the chest. Your elbows should be at an angle of 90 ° to the sides of the body. Raise your arms, but without completely stretch, so your elbows not suffer. Hold for five seconds and slowly lower to the starting position. Do three sets of five repetitions and increase the amount to three sets of ten repetitions the first month.
It is sitting in the same position in the previous year, with a dumbbell in each hand, facing palms. Always keeping your elbows bent. Open your arms to your side. When you do this movement, you inspire. When you close your eyes, exhale. Do three sets of five repetitions the first week, three sets of eight repetitions the second and third. The first month, you should be doing three sets of ten repetitions.
It is a very effective exercise, but requires certain techniques and practice, you can do without problems. You will not need any additional element, so any time of day is ideal for training. Stand facing the wall, separating the feet to the hips. Place on the wall the palms, to shoulder height. Your arms should be stretched and parallel to each other. Bend your elbows slowly, doing push-ups, without moving your hands from the wall. When you get as low as possible, count to three and up. Make ten repetitions, rest for a minute and start again.
An exercise more simple and popular. Get two dumbbells about 2 kilos each. Sit up straight in a chair, feet flat on the floor. Take the dumbbells with your hands and stretch your arms, you have to be playing straight ears. The next step is to put together above the head weights. It counts to three returns to the initial position. Do three sets of eight repetitions with a break of 30 seconds between each set. To start you can also do without weights.
It is a rather complex exercise you might want to practice when others are already practiced. Sit back and support good hold in each hand weighing between 2 and 5 kilos, according to your possibilities. Straighten your arms to the side and then bend your elbows, so they are at 90 ° hands. Raise your arms to stretch above the head and returns to the initial position. Be careful not to go too, they should always be at shoulder height. Make eight or ten reps, rest a minute and do another repetition.
Butterflies flat bench
Lie on your back on the bench of the gym. Take a small dumbbell in each hand. Extend arms over his chest and then lower by a slight bend elbows until your arms are parallel to the floor. Remember to keep that little curl to return to the original position.
Rose, with legs apart at shoulder height with your knees slightly bent. Take a dumbbell in each hand. Straighten your arms to shoulder height and then bring them to the center of the chest. Always the arms are parallel to the floor and then extend them outward. Do eight repetitions to complete a series and two series.
Sitting or standing, as is most comfortable for you, joins the palms in front of the chest. Elbows should be detached from the body, as in the posture of greeting in the Eastern countries. Touch the chin with his fingertips. Exerts a certain pressure for 20 seconds and then rest. Start again and repeated about three times.
Sitting in a chair, he takes the weights with your hands. Extend arms forward, one beside the other. Go up to touch his arm cheek, his arm stretched well. Lower to the starting position (on the chest) and repeat with the other arm. Do five reps with each arm and complete another series alike.