Preheating is critical to avoid injury. With these exercises you will not only increase your bust, but you will enjoy more tone and muscular strength.
The bust can lose firmness for different causes, from pregnancy to the time of losing several kilos, bad posture or the passage of years. If you want them to look firm and well toned, do not miss the following exercises to reaffirm the bust that you can practice at home or in the gym.
Recommendations before starting
Before performing an exercise routine, whether to reaffirm the bust or any other part of the body, you need to perform warm-up movements for 5 or 10 minutes. This will prevent muscle injuries. On the other hand, remember to keep a good posture and back as straight as possible.
Bust reaffirming exercises will help you strengthen your pectorals and to get good results you need to repeat them three times a week. You can start without weight or with a small weight (a bottle of water or full of sand, for example). Not only will you raise your breasts, but you will also enjoy more tonicity and muscular strength.
Sit in a chair, always with the column resting on the backrest, as straight as you can. His stomach was inward and his feet flat on the floor. Take a dumbbell in each hand and lift them to shoulder height in front of the chest. The elbows should form a 90 ° angle to the sides of the body. Raise your arms, but without stretching them completely, your elbows will not resent. Hold for five seconds and slowly lower to initial posture. Do three sets of five repetitions and increase the amount to three sets of ten repetitions in the first month.
In the same sitting position that in the previous exercise, with a dumbbell in each hand, faces the palms. Always keep your elbows bent. Open your arms to your sides. When you make this movement, you inspire. When you close them, you exhale. Do three sets of five repetitions the first week, three sets of eight repetitions the second and third. At the first month, you should be doing three sets of ten repetitions.
It is a very effective exercise, although it requires certain techniques and practice, you can do it without problems. You will not need any additional items, so any time of day is ideal for training.Parate in front of the wall, separates the feet at the height of the hips. Place the palms of the hands on the wall, at the level of the shoulders. The 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 go up. Do about ten repetitions, rest a minute and start again.
An exercise more than simple and popular. Get two weights of about 2 kilos each. Sit with your back straight, in a chair, your feet flat on the floor. Take the dumbbells with your hands and stretch your arms, they have to stay straight by touching the ears. The next step is to collect the weights above the head. Counts up to three returns to the initial posture. Do three sets of eight reps with a 30 second break between each set. To begin with you can do it without weights.
It is a somewhat complex exercise that you may want to put into practice when others are already practicing. Sit down and support your back and keep a weight of 2 to 5 kilos in each hand, depending on your possibilities. Stretch your arms to the sides and then bend your elbows so that your hands are 90 ° apart. Lift your arms up over your head and return to the initial posture. Be careful not to get too low, they should always be at shoulder height. Perform eight or ten repetitions, rest one minute and do another repetition.
Flat Banana Butterflies
Lie on your back on the gym bench. Take a small dumbbell in each hand. Extend your arms over your chest and then lower them slightly with your elbows until the arms are parallel to the floor. Remember to keep that small curvature to return to the original position.
Lifted, legs apart at shoulder height and knees slightly bent. Take a dumbbell in each hand. Stretch your arms at shoulder height and then bring them to the center of the chest. Always the arms go parallel to the floor and then extend them outwards. Do eight repetitions to complete one series and two more series.
Sitting or standing, as it is most comfortable for you, bring your palms together before your chest. The elbows should be detached from the body, as in the greeting posture in the Eastern countries. Touch the chin with the tips of your fingers. It exerts a certain pressure for 20 seconds and then rests. Start again and repeat about three times more.
Sitting in a chair, she takes the dumbbells with her hands. Extend your arms forward, side by side. He climbs up to touch his cheek with his arm, stretches his arm tightly. Lower to the initial position (at the height of the chest) and repeat with the other arm. Do five reps with each arm and complete another equal series.