March 17, 2016, 6:16 p.m
The belief that exercise can drastically increase breast size is a deep misconception. And the fact that physical activity is important for breast tone is a fact. If you regularly give a load to the pectoral muscles, this will improve its elasticity and form a beautiful posture for its owner. The easiest and most effective exercises for chest muscle tone include the following: chest press, push-ups, squeezing the palms and exercise against the wall.
chest press
You need to lie flat on the bench and perform exercises with dumbbells in both hands. Raise the dumbbells up, both dumbbells should meet each other in the middle of the chest and then slowly lower back to the starting position. This exercise can be done on the floor. To do this, bend your knees, put your feet on the ground. For each of the exercises, do 3 repetitions and hold them for 5 seconds.
Push ups
It seems that this is one of the simplest exercises, but in fact, it involves all muscle groups when performing. This allows you to judge its impressive benefits. It is performed on the floor. In general, it can be described as a bench press in reverse. They give the greatest effect when the hands and feet are widely spaced and stand on some support. This allows you to go lower and guarantees a greater load on the muscles. In this exercise, the pectoralis major muscle works as much as possible. Hold the lower position for 3 seconds and return to the starting position. Repeat this procedure 5–10 times.
Push off the wall
For those who have not previously been involved in fitness, it is recommended that you first get comfortable in push-ups from the wall. That is, perform a similar movement, resting your hands on the wall, leaning at a slight angle. Place both palms against the wall and place your feet shoulder-width apart. Bend your arms at the elbows and slowly spread your weight slightly evenly between both arms. You can feel your chest muscles tense up. Straighten your arms, return to the starting position and repeat 20 times. If such push-ups are not difficult, then you can safely proceed to the classic push-ups.
Clenching hands or static clenching
Standing straight, squeeze your palms. Hold the tension until you feel tension in the pectoral muscles. Try to keep the chest tight for as long as possible. Perform 4 such approaches. Repeat 8–10 times.
You can also use dumbbells. As a weight, you can use dumbbells of 0.5–2 kg, depending on physical fitness, or ordinary water bottles.
As you can see, the set of exercises is not at all difficult. By doing these exercises, you will strengthen the muscles of the chest and give them a more attractive appearance.
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photo Burda Media
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