These are exercises that will increase breast unto you, but have you stronger. Therefore, one must exercise the muscles of the chest in which rely breasts, but it is necessary to strengthen the muscles in the back, so stay flat, then hands and arms.
It is necessary to do at least two months every day exercises to achieve results, and after this period is sufficient to exercise twice a week to keep the same level.
Use weights of one or two kilograms. Gradually lengthen and shorten the time of exercise breaks between series: early holiday let be 15 seconds later only be required to take deep breath. In the first place, see the regularity of movement, can not have too slow nor too fast, so not excessively tendosni chest muscles.
Start with five series of five movements, then add the 10 series of eight, ten or more moves. Pain should always be in the right position. Inhale during the load, draw breath during unloading.
1. Sit on your knees and hands, which will keep open a little more than the width of the wings, while the palms turn inward. Back must be flat. Pull belly. Lakojini hands in elbows by issuing chest toward the floor, then return to starting position.
2. Sit in the back, bend your legs and take in each hand from a little weight. Hands must be extended, while tight belly. So raise your hands up and then letting down toward the floor as you can, while not move back. Turn the hands to the starting position. This exercise is easier done in the bank.
3. Sit in the back, legs and belly drag the nodes cross your legs. Take weights in his hands and bend your palms until they reach the level of the chest (not at the chin, in order not to hurt the muscles of the neck). Straighten your hands up, February keep in that position and then leave the starting position. This exercise is easier done in the bank. / 04Portal /
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