How to pump chest girl?
Watch the video
Some women mistakenly believe that it is impossible to change the volume of the breast without plastic surgery. However, by pumping the pectoral muscles, you can slightly increase the volume of the breast and improve its shape. And it is not at all necessary to use special simulators for this; it is enough to perform simple exercises known since high school.
The most effective exercises in the hall for girls who want to increase the volume of their breasts are the following:
- Bench press on an inclined bench. One of the most effective exercises. It is necessary to sit comfortably on an inclined bench and grab the barbell with both hands at a distance of shoulder width. The barbell rises on the outstretched arms. Then falls on the chest. Perform the exercise 15 times in a row, then a minute break and another approach.
- Push up from the bars. Hands need to grab the bars and jump into the air. To freeze in a jump, legs bend at the knees, and begin to rise and fall on your hands.You must perform 3 sets of 8 times with an interval of 2 minutes.
- Breeding dumbbells, lying on an inclined bench. It is necessary to lie on a bench, in each hand to take dumbbells weighing up to 2 kg. Straight arms should be raised upward, after slightly bending them in elbows and slowly simultaneously lowering downwards. Run 3 repetitions 10 times.
By performing these exercises regularly, many girls will be able to pump up their breasts without much difficulty. But it is not always possible to go to the gym. Therefore, it is much easier and more convenient to perform special exercises at home.
Effective breast exercises for girls
If you decide to rock your chest muscles at home, you should remember: the visible result will appear in a month, but only if you regularly perform such exercises as:
- Pushups. It is necessary to lean on the floor with palms and toes, hands should be apart shoulder-width apart. Dip down, bending your elbows in your arms until your chest touches the floor. You must perform 3 sets of 20 times at intervals of not more than a minute. At first it is very difficult to perform this exercise at least 10 times. Therefore, during the first month you can push up from your knees.To do this, you need to get on all fours and lift your legs up, while the weight of the body should be distributed to the knees and palms equally. In general, the exercise is performed in the same way as push-ups.
- Push up from the wall. All that is needed is to get up from the wall at a distance of 30 cm. Place your palms at shoulder level and put your legs together. It is necessary to perform 3 sets of 10 push-ups. But this exercise should be done slowly.
- To complete this exercise, you will need two books of approximately the same weight or two 1-liter bottles filled with water. It is necessary to lie down on the floor, holding books or bottles in your hands, while the legs should be bent at the knees and the pelvis pressed tightly to the floor. Hands pressed to his chest and slowly with great effort to raise them up. Repeat 15 times. In total, 3 approaches should be performed.
These simple exercises will help girls pump up the pectoral muscles. But you can increase their effectiveness if you follow a special training program.
Training program: how to quickly pump up the chest
This program includes not only the above exercises performed at home, but also some others.Perform such training should be three times a week.
- Warm up for 10 minutes. Particular attention should be paid to exercises that warm the chest muscles. It can be jerks with hands and circular rotations. Then, exercises 1 and 3 are carried out in one approach, and exercise 2 in each approach. After that, you should take a three-minute break and repeat all the exercises on one approach. At the end of the workout, it is necessary to have a five-minute warm-up.
- Running for 20 minutes. Then the whole complex of exercises is performed with the maximum number of recommended approaches. After him warm up for 5 minutes.
- On the third day, you can repeat the training of the first day.
Paying such training for an hour three times a week, it is possible for a month to significantly pump up the chest, giving it a beautiful shape.
Symptoms of hemorrhagic shock and encephalopathy - symptoms and signs, treatment
How to take utrozhestan
Top 5 indoor plants with the most lush and beautiful flowers
Lazy dumplings: the original serve - excellent results
The test of visual memory by the method of Aivazovsky