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What exercises to increase the chest, how to become slim

When the experience of my breastfeeding approached 1.5 years old baby, my chest muscles were weakened, and my hitherto beautiful part of my body began to hang, which could not help but disturb me. Moreover, this could be due to the fact that I was already not 20 years old.

And then my friend advised me a set of exercises, which not only helped lift the mammary glands, but also increase them by exactly 1 size in six months of regular classes, 2 times a week.

This is a set of necessary exercises for the goal-dream of many women.

Dumbbell bench press

1. Upper chest muscle
Purpose:
– increase the pectoralis major muscles.
Special moments:
– no need to wear shoulders on the ears.
You will need:
– 2 dumbbells.

Starting position (hereinafter PI):
– lie on the mat;
– legs bent at the knees, feet propped on the floor;
– take the dumbbells in hand, seizing them from above in the position of the palms of themselves;
– raise up the hands, which already have dumbbells, so that they were right above the armpits.

Performance:
1. Bend the elbows, so that the dumbbells are at the chest.
2. Spread your elbows apart.
3. Now it is important to increase the tension in the muscles of the chest.
4. Smoothly return to the PI.
Repeat 15 times.

Push ups with chair

2. Upper chest muscle
Purpose:
– increase pectoral muscles (large);
– make the chest taller.

Important points:
– in the course of the exercise, track that the legs with the body are 1 straight.
You will need:
– a chair.

PI:
– put your feet on the chair;
– place your hands on the floor;
– clean the back deflection.

Performance:
1. It is necessary to bend the elbows and lower the body as much as you can, as long as the chest does not touch the floor.
2. Note the tension in the pectoral muscles.
3. Smoothly return to the PI.
Repeat 15 times.

Dumbbell bench press on fitball

3. Upper chest muscle
Purpose:
– breast strengthening.
Important points:
– the support through the feet should be firm.

You will need:
– 2 dumbbells;
– fitball.
PI:
– lie on the ball back;
– knees bent, feet propped on the floor;
– take dumbbells by grip from above.

Performance:
1. Raise the dumbbells above the chest.
2. Note the chest muscle tension.
3. Smoothly return to the PI.
Repeat 15 times.

4. Upper chest muscle
Purpose:
– develop and increase the large muscles of the chest.
You will need:
– stick heavier, ideally from metal.

PI:
– Lie on the mat;
– knees bent, feet propped on the floor;
– grab the stick on top, with the width between the hands should be equal to the width of the shoulders;
– bend your arms perpendicular to the floor, while keeping the stick on the same level with the pectoral muscles.

Performance:
1. Raise a heavy stick above the chest, elbows straightened.
2. Note the chest muscle tension.
3. Smoothly return to the PI.
Repeat 15 times.

Dumbbell bench press

5. Thoracic lower and middle sections
Purpose:
– strengthening the lower and middle parts of the pectoralis major muscle.
Special moments:
– no need to straighten the elbows completely, otherwise the load on the muscles you need will be less, and the chances of getting injured more.

You will need:
– 2 dumbbells.
PI:
– Lie on the mat;
– bend the legs to the floor through the feet, legs bent at the knee joints;
– then take the dumbbells by grip from above;
– then you need to bend your arms in the elbows and spread them apart, then set the position of the dumbbells over the armpits.

Performance:
1. Lift the dumbbells at a time.
2. Mark the chest muscle tension.
3. Return smoothly to the PI.
Repeat 6 times.

6. Lower and middle breast
Purpose:
– strengthening the lower and middle parts of the pectoralis major muscle.
Special moments:
– no need to straighten your elbows completely, so the load on the muscles you need will be less, and the chances of getting injured more.

You will need:
– stick heavier, ideally from metal.
PI:
– lying on the rug;
– bend the legs to the floor through the feet, legs bent at the knee joints;
– place your elbows in different directions, hold the stick in 1 level with the pectoral muscles.

Performance:
1. Lift the stick above the chest.
2. Note the chest muscle tension.
3. Smoothly return to the PI.
Repeat 6 times.

7. Lower and middle breast
Purpose:
– increase the large muscle of the chest.
Special moments:
– no need to straighten the elbows completely, otherwise the load will be less on the right muscles, and the chances of getting injured more;
– keep your back straight during this exercise.

PI:
– in the position of all fours, join your knees and lift your feet upwards;
– keep the torso and hips on 1 line.

Performance:
1. You need to bend your arms, gently lowering the body, and at the same time, the chest should not touch the floor.
2. Mark the chest muscle stretch.
3. Now you can smoothly return to the PI.
Repeat 6 times.

Dumbbell lowering

8. Isolation of the pectoral muscles
Purpose:
– lift the chest.
Important points:
– Elbows should not be fully stretched, otherwise the triceps will start working.

You will need:
– 2 dumbbells.
PI:
– lie on the mat;
– knees bent, feet propped on the floor;
– half-bent arms with dumbbells divorced to the sides;
– turn hands to each other with palms;
– Forearms should be perpendicular to the floor.

Performance:
1. Bring your hands together and, without straightening them, touch the dumbbells.
2. Note the chest muscle tension.
3. Smoothly return to the PI.
Repeat 6 times.

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