How to pump up a girl's chest. How to pump up your breasts at home

A beautiful and toned female body is the result of regular and persistent training. They not only allow you to maintain weight, but also contribute to a significant adjustment to the shape of the hips and, improve posture. If these parts of the body are amenable to change, then in is it possible to correct the shape of the breast in the same way? To understand whether exercise can affect the appearance of a woman's breasts, you need to consider this issue from an anatomical point of view.

The anatomical feature of the female breast is such that most of the volume falls on the mammary gland and adipose tissue. Losing weight is a non-local process, but affecting absolutely the whole body, and the rate of fat burning for different parts is different. In girls, most often the fat leaves the top faster, and the slowest - from the hips and legs.

This phenomenon is inherent in genetics. It is almost impossible to influence the rate of fat burning. A certain result can be achieved with cardio training, the effect of which is directed to a certain zone. Running is an example of such training. The effect is achieved by stimulating blood circulation, using fat deposits in the part of the body involved in the exercise as a source of energy. The main thing is to be associated with restricting calorie intake. Otherwise, the leaving fat will be restored due to the food consumed.

The process of losing weight is accompanied by the removal of fatty deposits from the breast. The speed depends entirely on the genetic predisposition. It is impossible to change the nature, but an alternative solution can be found. This is the ratio of body volume to breast volume.

Pectoral muscle training for girls

The pectoral muscles located under the mammary gland, like any other muscle, can be adjusted in volume. By increasing, they contribute to the growth of breast volume. These changes are guaranteed, but will not be as dramatic as with plastic surgery breast augmentation.

Muscles in a woman's body grow much more slowly than in men. The only way to achieve quick results is to take hormonal drugs. For girls who do not strive for the title of Miss Olympia Bodybuilding, the result achieved through training will be quite enough. The changes will not be big, but noticeable. It is recommended for every girl to include an exercise for the muscles of the chest in her training. They should not be neglected.

Exercises for the muscles of the chest

The body must develop harmoniously. Otherwise, it will look disproportionate. Therefore, it is not worth neglecting basic exercises in which all muscle groups, and not just the pectoral ones, are involved. The main task should be the development of the whole body, and not a specific part.

Pectoral workouts are often done in conjunction with back workouts. If the emphasis during training needs to be done specifically on the chest, exercises for its development should be done first. This will allow you to achieve maximum dedication due to the fact that at the beginning of the workout there is always more strength.

Training program

The result of the training is due to well-chosen exercises, their correct implementation. Breast enlargement program includes:

1. dumbbell bench press from a lying position;
2. dumbbell bench press on an incline bench;
3. dumbbell layout;
4. push ups.

You can perform all these exercises both in the gym and at home. The bench can be replaced with a step platform.

In order to actively burn fat

High intensity workouts require increased stress. All exercises are recommended to be performed 12 to 15 times, doing at least three approaches for each. Increase the load, bringing repetitions to a maximum of fifteen, you need to gradually. For beginners, it is better to start working with light weight, perform the minimum number of repetitions, that is, twelve. This will allow you to avoid overwork, injury, hone the technique of execution.

Do not neglect correct execution for the sake of increasing repetitions. The goal of each subsequent workout is to get more repetitions correctly. At first, they work with light weights. When the number of repetitions reaches fifteen, they take heavier dumbbells.

To increase muscle mass

Training to build muscle is not intense. It is recommended to do 6-8 repetitions. It all depends on the weight of the weights. The higher it is, the less repetitions. Approaches are made from 3 to 5.

For burning fat and increasing pectoral muscle mass

The training involves performing 12 repetitions in 3 sets. It helps to find a balance between fat loss and muscle building in the chest area. Best suited for beginners who have not trained before.

Exercises for the muscles of the chest

Exercise is significantly more effective for increasing chest muscles than using a barbell. This is due to the fact that the range of motion with dumbbells is much greater.

Starting position:

1. lie with your back on the bench;
2. raise dumbbells in front of you;
3. the location of the arms shoulder-width apart;
4. palms "look" to the sides.

Performance:

1. at the elbows, the arms are bent so that the shoulder with the forearm forms a right angle;
2. while exhaling, the weighting materials lift up;
3. dumbbells are lowered;
4. palms are turned towards each other;
5. the weight is lowered onto the hips;
6. sit down and put the dumbbells on the floor.

Important:

Dumbbells must be raised twice as fast as they are lowered. The chest is squeezed during the lifting of the weights, while lowering, on the contrary, it is stretched, bringing the shoulder blades together. You can't throw dumbbells abruptly. Otherwise, the possibility of damage to the rotators (rotators) of the shoulder is great.

Exercise puts a lot of stress on the upper pectoral muscle. If it is performed while visiting the gym, use a bench with the ability to adjust the angle of inclination. The load is proportional to the slope. The larger it is, the more the shoulders will be loaded.

Execution technique:

Similar to the previous exercise, when the press is carried out without tilting the body, but has one feature. At the extreme (top point), the arms should be located strictly perpendicular to the floor.

The exercise can be done on a bench or incline bench if the workout is done in the gym.

Execution technique:

1. lie down on the bench;
2. hands, holding dumbbells in them, raise them in front of them so that they are shoulder-width apart, and palms "look" at each other;
3. on inhalation, the arms are lowered down through the sides, stretching the chest, using exclusively the movement of the shoulder joint;
4. on exhalation, the hands are brought together with an "embracing" movement.

Push ups

Starting position:

1. take a horizontal emphasis on the floor;
2. arms spread slightly wider than shoulder level;
3. the body should be on one straight line;
4. the buttocks should not sag or protrude;

Performance:

The arms are bent at the elbow joints at right angles. Some may have difficulty with the classic version of the push-up. An alternative can be push-ups from the knees or with the rest of the hands on the bench.

Exercises for the chest for each girl take a different place in the training complex. Someone considers it a waste of time, someone avoids it for fear of becoming Hercules in the flesh.

Both the former and others are slightly mistaken in their beliefs. The chest needs to be pumped just like the rest of the muscles. This is not about the breast itself (as a direct object of admiration for all men), but about the pectoral muscles that support the breast, add shape, firmness and prevent it from sagging.

Yes Yes. Even the owners of ideal forms will not be superfluous to add a chest exercise to their workout. At least as a preventive measure.

So, today we will look at the best exercises for tightening the pectoral muscles for women, possible mistakes when performing, as well as recommendations for eliminating them.

A little about the structure of the pectoral muscles

In short, the chest consists of two muscles: the pectoralis major and the pectoralis minor. Finding them is easy. Pectoralis major muscle It is located on the entire surface from the clavicle to the sternum (it is also the largest muscle of the chest) and is attached to the humerus.

Its main function is flexion and adduction of the shoulder, i.e. in fact, control of any of his movements.

Pectoralis minor located immediately under the large muscle, being its kind of complement.
Performing exercises for the chest, you focus on these muscles, the very chest for girls / women cannot be pumped, no matter how much you want it.

Everyone, without exception, pumps their breasts. Of course, men pursue slightly different goals when pumping their breasts (they also perform other exercises), and this is due to the fact that a wide chest has been considered a sign of courage and heroism since ancient times.

For information on how to pump up this muscle group for a man, see the article "Exercises for the pectoral muscles for men."

By the way, the most famous fitness trainers, bodybuilding experts and other experts pay great attention to the breast pumping complex. And, judging by their popularity on Instagram and endless posts of admiration, it is not in vain.

Many chest exercises are universal in nature, so they can be done with ease in the gym, or at home. The best would be to conduct the very first classes under the supervision of a professional trainer.

On the other hand, if you adhere to all the recommendations and perform the exercises in front of the mirror, you can do without visiting the hall.
So here a few recommendations on how to pump up the pectoral muscles for a girl at home:

The best pectoral exercises for girls

Push ups

No wonder this exercise is in the first place, since push-ups are the simplest and at the same time the most effective exercise for pumping chest muscles for women. In addition, for this you do not need any improvised means, only your own weight will help you.

Note: the arms should be shoulder-width apart (or even slightly wider), with the elbows moving away from the body, not along it. Otherwise, you will be pumping triceps. Also watch your back!

It should remain level and motionless (avoid lumbar bends!), Only the arms and chest muscles should work. As for breathing: exhale with maximum muscle tension (i.e. at the lowest point of the trajectory), leave the inhalation on the rise.
The light version is a bent knee push-up.
Better to do an even number of repetitions (6, 8, or 10 times) in 3 sets.

Breeding dumbbells on a bench

(This exercise is also called "butterfly"). It is quite effective, although it requires a kind of elevation for maximum effect. An ordinary bench, step platform or fitball will be optimal.

If you do not have such sports equipment available, use the sofa cushions, laying them one on top of the other (but make sure that you do not "drown" in them, the emphasis must be firm).

So, lie with your back on the bench (or your incline), the lower back should be pressed, while the hips should remain "suspended". Hands with dumbbells are divorced. As you exhale, raise your hands in front of you, lingering at the top point for a couple of seconds, while exhaling, lower your hands.

Do not coast. If you do not feel how the pectoral muscles are tightening, then you are doing the exercise wrong!

It is better to alternate hand raising with push-ups. But do not overdo it! In the history of bodybuilding, there have been cases when, in pursuit of quick results, girls swayed with such force that the next day they needed help even at the stage of getting out of bed (they just “didn't feel” their hands!).

Leading the arms back with dumbbells

To do this, without changing the previous position on the bench (or on the fitball), raise your arms in front of you, bending them at the elbows (the elbows should be at a distance of 10-15 cm from each other). While inhaling, bring your hands behind your head (as far as you can), while exhaling, "lead" your hands to your stomach.

It's important not to stop and do not straighten your arms to the end. Perform an even number of repetitions (12, 14, or 16) in 2 sets.

Ball exercise

Can be done while standing, can be done in a sitting position. To do this, take the ball in your hands and raise it to chest level, spreading your elbows to the side. As you exhale, squeeze the ball with all your strength, straining your pectoral muscles. When you count to 6, relax and take a deep breath. Do the exercise 8-10 times.

How to pump up breasts for a girl at home - instructional video

In the video below, you will find the best chest exercises. In addition, the necessary exercises are shown as a warm-up, and also as a "reminder" the inscriptions periodically "pop up" indicating the number of repetitions and approaches. As a bonus - pleasant, unobtrusive music and sensible comments from the coach.

Pectoral exercises are essential at any age! For strengthening, lifting the breasts, and also as a preventive measure against age-related changes! Performing these exercises just a couple of times a week, you will become the owner of beautiful, toned forms!

Have you tried chest exercises yet? What results have you achieved? What turned out to be more effective - to practice at home or in the gym, under the guidance of an experienced coach? Leave comments and share your achievements with us!

Passion for sports is a sign of a person's desire to improve. Someone begins to take care of themselves, in order to lose weight, someone wants to pump up muscles, and someone just enjoys playing sports. However, in any case, daily training requires a certain organization and self-discipline from a person.

Both men and women would like to have a beautiful and fit figure. However, even those who begin to play sports often do not bring the matter to the end, namely, to a visible result. Why do most people drop out? This is because at the beginning of training it can be quite difficult to do the exercises, but after 1-2 weeks the body gets used to it.

Girls are often interested in exercises that will help pump up the muscles of the abdominals, buttocks, thighs, and also the chest. The question often arises: is it possible to pump up the breast with exercises and enlarge it at the same time? Let's try to understand this issue.

The breast itself is made up of small mammary glands that join into a common duct and end at the nipple. The glands are divided by fibrous-fatty layers into small lobules. There is no muscle tissue in the gland itself. The structure of the mammary gland can be seen in the photo.

Thus, only the pectoral muscles located under the breast can be pumped and enlarged. However, don't be upset. Exercise still has benefits for the beauty of the bust in women. Pumped up chest muscles hold the mammary gland better. Thus, the appearance of the breast will become more elastic and taut, which may have a slight effect of increasing its volume. But you need to remember that a visible result cannot be obtained quickly, after 1-2 days of training. Only regular and prolonged training can guarantee the formation of a beautiful and firm bust.

How can weight loss diets affect the health of the mammary glands?

Why a sudden weight loss can negatively affect the bust? A third of the total volume of the mammary glands is adipose tissue. Typically, weight loss diets focus on burning body fat by reducing the amount of food consumed. And the first thing that reflects the result of a diet for weight loss is a woman's bust. Accordingly, after a week of a strict diet for weight loss, you may notice that your breasts have sagged. Loose skin is also not appreciated.

What to do to prevent this from happening? Probably the most appropriate combination is to combine a gentle diet for weight loss with physical training and the use of caring agents. In order not to sag the breasts, a woman's diet must necessarily contain foods containing carbohydrates and proteins, minerals and vitamins. Also, good nutrition will provide healthy and supple skin. This is why it is better to increase the amount of fat burned and do more exercise than fasting. Exercising various muscle groups will help to adjust the female figure in the best possible way without significant damage to the mammary glands.

How to tighten your breasts?

In the life of every woman, sooner or later the question arises: how to tighten sagging breasts? Many are sure that if the breasts are sagging, then this can only be corrected by surgery. Some people think that some kind of cream and mask will help. However, is it so? How to lift saggy breasts? Operation is, of course, also an option, but not for everyone. Creams and masks act mainly on the skin of the bust.

Saggy breasts occur in women of various ages. For some, this phenomenon is observed after childbirth and breastfeeding, for some, changes become noticeable only after reaching a certain age, and owners of large breasts can observe this even at a young age. Sagging breasts can also be observed in women after rapid weight loss.

What to do if your breasts are saggy? How to get elastic skin and increase the elasticity of the bust muscles? Undoubtedly, you need to start daily physical training. There are a number of exercises after which, the female breasts will acquire an attractive appearance. Of course, it is unlikely that it will be possible to increase its size, but it is possible to raise and tighten the bust. And in combination with massage, contrast showers and the use of cosmetics, you can also get beautiful and elastic skin.

Training in a gym

Of course, you can work out in a gym much more efficiently than at home. There are the necessary simulators, dumbbells of different weights, as well as instructors who can check and correct the correctness of the exercise and give valuable recommendations.

For beginners, it is recommended to start training in the gym with simulators, as well as dumbbells with light weight. After sufficient muscle strengthening, the load should be increased. Then you can move on to training with a barbell.

Many women are terrified of this kind of occupation, believing that it is only for men. However, in fairness, it is worth noting that even with intense and regular strength training, a woman will never be able to pump up the same muscles as a man. It is so laid down by nature that a woman's body in any case remains feminine and it is impossible for them to grow massive steel muscles. This is due to hormonal levels. However, it is quite possible to pump up the pectoral muscles and strengthen them.

Barbell exercises are most effective for pumping up the chest. The results of such training are visible rather quickly, after a few weeks. Dispensing with the barbell can take years to achieve the same effect. If the woman's hands are still weak for the barbell, then she is advised to do exercises on various machines under the supervision of an instructor. Only by strengthening the muscles can you increase the load.

Push-ups as the most accessible exercise

How to tighten your breasts at home? The most popular and effective exercise for pumping up a woman's bust at home is considered to be push-ups from the floor. There are a lot of options for performing this exercise, but its effectiveness is high. Push-ups allow you to well strengthen and pump up the pectoral muscles. For beginners, women are advised to do push-ups from the bench, from the wall, or bending their knees first. Push-up options are shown in the photo.

Then the load on the muscles must be gradually increased. The only condition for the correct performance of push-ups is an even torso, that is, the entire load of the workout should be felt only by the muscles of the arms and chest. Doing the exercise too quickly is not worth it, since the muscles should fully tense and relax.

Such workouts are undoubtedly more comfortable to perform in the gym. However, at home, this is also quite possible. You need to start with dumbbells of the most comfortable weight, then make your workouts heavier. For this exercise, as a rule, dumbbells from 1 to 5 kg are used. This kind of exercise can be difficult at first, but the results are worth it. If you regularly do exercises with dumbbells, then even the weakest muscles will soon get stronger and will better hold the mammary gland.

Dumbbell exercises can also be varied. You can spread your arms with dumbbells to the sides and bring them together, lift them up and bring them to you, and much more. Such training will be most effective when using an incline bench. The only condition for effective breast pumping is the correct distribution of the load. It is easy to check this: the tension of the pectoral muscles should be greater than the muscles of the arms. Dumbbell exercise options are shown in the photo.

How to tighten sagging breasts if there is practically no time for training? Isometric, also known as static, exercises can be done anywhere, anytime. Their essence lies in the tension of the muscles of the bust and arms. To do this, you need to put your palms together in front of you and squeeze them as long as possible. The same can be done using a small elastic ball, as shown in the photo.

To check the correctness of the exercise, you need to focus on the pectoral muscles, which should be as tense as possible. After 3-4 minutes of doing the exercise, you need to take a short break and repeat the load.

Stretching for chest muscles

Exercises for stretching the pectoral muscles, or stretching training, are used as final ones, after the main complex of training. To do this, you need to fasten your hands in the lock behind your back and slowly lift it up. In the maximally raised position of the arms, you need to hold the stretch for about 20-30 seconds. You can also rest your hands in the doorway and bend forward until you feel a slight sensation of muscle tension in the bust area.

Exercise training

Using an expander also gives good results. You can stretch it in front of you, from the side, above, behind your back, and as your fantasy tells you. Such training for several minutes in several approaches can give good results. Even if a woman's breasts are saggy, regular exercise with an expander will help build and strengthen the pectoral muscles and improve the appearance of the bust.

Sports and female bust

What can physical exercise do for the beauty of the bust? First of all, daily workouts, even not too long, will help tighten the skin of the mammary glands and pump up the pectoral muscles. However, it will not be possible to quickly pump up the pectoral muscles. Getting good results requires regular training and proper exercise. This is why it is important to listen carefully to the instructor or to carefully study the video tutorial exercises.

If a woman's breasts sagged, then instead of falling into despair, she should pull herself together and start taking care of herself. Good grooming and regular exercise will help maintain a beautiful bust and lift it.

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How to pump up the pectoral muscles of a girl? - Many representatives of the weaker sex ask a similar question, since having a beautiful chest and a trained body in the complex is an opportunity to amaze any man with your beauty when you meet. Today, membership in aerobics gyms can cost a lot of money, so the material will suggest typical exercises to strengthen the pectoral muscles that can be performed at home. All that is needed in this case is:

1. Expander
2. Dumbbells
3. Personal perseverance to achieve the goal

The woman's breast itself consists of the mammary and fatty glands, so you will need to work with them in the process of muscle training. When exercising, the tissue will contract under the weight of the dumbbells or the force applied to the expander, so within a few months of hard work you can count on getting a breast that will “work” for a woman every time you meet a man. It is noteworthy that the exercises proposed below will be able to provide the proper level of load, and will also help to increase the bust in girth, making it beautiful and attractive.

When working with dumbbells or an expander, every woman can count on the following characteristics, which will improve in proportion to the time of training:

• Breast volume. When training involves strength (non-stretching) exercises, the muscles will increase over time, making the chest appear larger. Moreover, elasticity and fit are all accompanying elements in the classroom.
• girls can be quite simple, since complex exercises aimed at the result are not difficult and do not take a long time. It is worth noting that with loads (with a correctly occupied position), you can also count on correct posture, since the modern rhythm of life does not provide the necessary position due to constant employment in offices or in other places. Slouching can be defeated. To do this, you just need to practice with dumbbells more often, choosing the correct sitting or standing position. The overall body of the skeleton will become better, the posture curve will gradually go away.

• When pumping pectoral muscles with dumbbells, you can significantly lose weight. The problem of excess weight is an extremely acute issue for any girl, since the fairer sex wants to constantly look charming, fighting on the spot the male half. When playing sports (including exercises for the chest), you can count on an additional source of burning extra calories, therefore, with a certain approach to business (regular exercise), a woman will slim down, and her body will acquire a seductive figure. The accelerated metabolism during exercise will contribute to these things.
• Correctly pumping up the pectoral muscles means observing the trainer's instructions or knowledge, which are described just below in the material. It is worth noting that a properly chosen training plan will help you achieve the desired goal much faster than its absence: many believe that it is enough to just, as they say, "sip the iron" and everything will work out. This is a fundamentally incorrect statement, since the tension on the muscles must be performed evenly and at a certain standard.

What exercises do you need to do to pump up your breasts?

As mentioned above, the right approach to exercise is the path to success, so here's how to build your upper pectoral muscles. They are responsible for the fit and volume that all women want.

1. We start with a warm-up. This step is a preparatory stage on the way to a full-fledged lesson. It is recommended to start with a short run or stretching, jumping (for example, using a rope). Working time at this stage is no more than 20 minutes. Hands must be kneaded with forward movements up and down. The best trick is scissors.
2. You can pump the pectoral muscles on the horizontal bar by performing the following exercise: it is worth grasping the projectile with your hands, and lifting manipulations should be performed strictly straight and even, without jerking. The amplitude of the repetitions is 10 times in 2-4 sets. In no case should you grip the projectile widely; it is supposed to do the exercise through a narrow grip.
3. Pumping up the pectoral muscles for a girl with push-ups is convenient and necessary, since this training element is basic. Choose a flat surface, rest on the floor, fix your feet on your toes and begin to drop almost to the floor. The number of approaches is about 4-5. Repetitions - no more than 15 times, better - 10.
4. Another option for pumping up your chest is the chest press. To do this, you need to choose a position on the projectile at an angular degree of 45 units, and then fix your body in an even position. After that, gradually spread the dumbbells to the sides, lowering them.

IMPORTANT: Remember that it is necessary to perform the exercise in the "wiring" format, because when lowering and raising the dumbbell with a narrow amplitude, the triceps will work, and not the pectoral muscles.

What other exercises can help?

No less effective muscle pumping techniques include:

• "Upper block". To perform this exercise, it is worth fixing the expander behind the head, grab the handles with brushes. It is worth starting manipulations 10-20 times. The frequency of approaches is about 5.
• The next work format is Pullover. You need to gain a foothold with your back on a perpendicularly standing apparatus (bench), and then put one dumbbell behind your head. It is worth grasping it with both hands for the "pancake" and begin translational movements up and down from behind the head above you. 4-5 sets of 7 reps should be sufficient.
• Squeezing "supplication". This exercise can be done anywhere, not just at home or in the gym. You need to fold your hands "in supplication" in front of you and squeeze them until you feel that you no longer have the strength to hold this position. An extremely effective exercise available anywhere.

• Finally, another exercise for pumping up your breasts is stretching. It is supposed to put your hands behind your back, cross them into a lock (fist), and then lift them up until you feel tension on the pectoral muscles.

These techniques can help any girl or woman to achieve their goal: to pump up breasts at home or in the gym.

It is necessary to understand that only constant and regular training can bring tangible weight to the overall structure of the body, therefore a healthy lifestyle, proper nutrition, sleep on time and, most importantly, hard work, all this will help strengthen the body and skeleton. It is in this case that you can count on getting a response from your own figure.

Finally, as a wish: you should always go in for sports, regardless of age or difficulties in everyday life. You should adhere, as mentioned above, to the correct nutritional method, as well as the correct exercise format. It is these components that will play a major role in the formation of a beautiful and sexy figure.

Dear girls and women! I am glad to welcome you on a visit. Today I have prepared for you the most unique material that will help you achieve physical perfection - for this you don't even have to leave your home. This material is called "How to pump up a woman's breast at home." Yes, the topic is quite delicate, and I do not pretend to be a specialist in this area, but, believe me, you will not leave me empty-handed. Let's start?

I want to say in advance that breast pumping for girls is “killing two birds with one stone”. Let me explain why, although I understand that some of my words may not please everyone. But still.

Why pump breasts to the beautiful half of humanity?

I will be brief. Hypertrophied pectoral muscles naturally increase the size of the breast as a whole, which is good news for those who are simply dissatisfied with their anthropometric data.

By the way, with the help of muscle pumping, you can correct almost all parts of the body. For example, the ass. You can read how to do this in the article "".

In addition to increasing the size of the bust - the pride of any girl - you, dear readers, can independently influence the shape of your charms. So to speak, by your own efforts to create a natural corset for your torso, which will support your chest until old age (forgive me!) In a protruding position, and not ... well, you know what I mean. I think the problem is quite relevant for those with outstanding breast sizes, or for those who have given birth. Well, it's not for me to explain to you what's what.

With this article, I believe I can help many. In addition, the name contains the phrase "at home", and this is another plus, because not everyone can afford to train in sports centers.

A few words about the female body and muscles

I want to warn you that breast pumping (especially for women) is not so fast. Nature has laid down in you the following parameters: less muscle mass than men, and more body fat. In addition, the muscle growth is not as pronounced as that of the guys, although many of them have difficulty gaining weight.

I'll explain it even easier. You may start exercising on the chest, but the results, as such, may not be observed in the first three or four months. This is due to the fact that your body does not have such a high level of hormones - growth hormone and, which contribute to muscle tissue hypertrophy.

One more point. Athletes, pumping muscles, follow special diets (or at least try). I doubt that you will be "filled" with protein and carbohydrates for the speedy growth of the pectoral muscles - pectorals.

Home Exercises

Let's start with the most effective chest exercises you can do in the gym. I have already picked up analogs or lead movements, adapted for home conditions and, in fact, for you - girls and women.

Speaking of breast pumping, what was the first exercise that came up in your mind? You are not mistaken if you thought about push-ups from the floor. Don't be alarmed if you are. I have foreseen everything.

Flexion-extension of the arms in the lying position (the same push-ups) have many options for execution, as well as modifications for different levels of fitness. If you can do push-ups from the floor 5 times or more, you can safely use the following push-ups:

• with a wide setting of hands;
• with an average setting of hands;
• with a narrow set of hands (palms facing forward or index and thumbs form a triangle).

Do two sets for each push-up modification. That is, 2 sets - arms wide, 2 - medium, and 2 - narrow. Do at least 5-6 push-ups in each set. Ideally, you should do at least 10-12.

If you do not know how to do push-ups, then the following methods are for you:

• push-ups from a sofa, chair, chairs and other things (the elevation makes push-ups easier);
• push-ups from the knees;
• push-ups with legs on a hill (just throw your legs up to your knees on the same sofa).

You can follow the instructions above. There will be 6 approaches in total.
If you really can't do a single push-up at all, but you really want to, just push up from the wall. With each workout, move further and further away from it.

They are also called rear. You can do them between two stools, with your hands resting on a coffee table, but not a sofa or something like that - soft. At first, put your feet on the floor, and in the future you can throw them on a hill - this is more difficult, but also more effective. It works mainly on the lower chest, shoulders and triceps. Do 3-4 sets of 10-12 times.

Bench press lying. Do the weights yourself by filling a five-liter container with water. Now lie on your back on the stools compiled next to it (three pieces), holding the container in front of you with your hands (even palms on the sides and bottom of the eggplant). Athletes do a similar exercise, but with discs or pancakes. Lower the weight on your chest with a light touch and lift it back up. 3-4 sets of 8-10 reps.

Dumbbell bench press. Here, as in the next exercise, you will need purchased dumbbells. This movement differs from the previous one in amplitude (down and up there, here down and up through the sides in an arc). We lie on our backs in the same place, on stools. Do 2-3 sets with 10 reps each.

The bench press can also be done with a rubber expander, simulating a dumbbell bench press (lie with your back on the expander, holding both ends with your hands - while straightening your arms, stretching it).
Breeding hands lying ("wiring"). Lie on your back on stools put together with your feet on the floor.

Dumbbells, by the way, should be 3-4 kilograms each. Lower your arms to the sides, working only with your shoulders (elbows fixed), until you feel a stretch in the muscles. Now we lift. Two sets of 10-15 repetitions at the end of the workout will be sufficient.

Conclusion

In conclusion, I would like to say about nutrition. Girls, eat lots of protein and slow carbs. These are cottage cheese, nuts, dairy products, chicken eggs, pasta, rice, buckwheat. Don't forget about vegetables and fruits, as well as herbs. It is better to crush salads in general, you can use cheese.

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Best regards, Vladimir Manerov

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