How To Train The Chest | Sports And Fitness



Sports And Fitness

How to train the chest

Coaching chest muscles is necessary for every woman to breast does not limp over time. Chest muscles are very large, and if you will give serious consideration to the training, you can even slightly increase the breast, as well as adjust the shape of hands.

How to train the chest

Instruction how to train the chest

Step 1:

You can often see advertisements for miracle creams, which help to increase breast size at least. But in fact it turns out that from such creams is almost no sense. But if 3-4 times a week to focus on the exercises on the chest muscles, the result will not take long. The main thing - to do exercises on the conscience, otherwise you are wasting your time.

Step 2:

Before training a little heat the muscles, shoulders rotate back and forth. Then boldly proceed to the following effective exercise for beautiful breasts.

Step 3:

Push-ups from the wall. Uprites straight hands on the wall and start to push-ups, do it 15-20 times for 3 sets.

Step 4:

Rest hands on the floor, keep your back straight, your knees - on the floor. On the exhale, start mode, trying not to bend at the waist. Do 3 sets of 10-15 times.

Step 5:

Wring same as in the previous exercise, only hands direct inward they must look at each other. Do 3 sets of 10-15 times.

Step 6:

Take another kind of push-ups, the action plan is similar to the previous two exercises, only now the brush should be directed in opposite directions.

Step 7:

The next exercise - push-ups from the chair. Stand with your back to a chair, his hands in the rest against the seat. Legs keep on the floor at an angle of 90 degrees. Bend arms, lower yourself down and go back to the starting position. Perform 3 sets of 15-20 times. This exercise works not only the chest muscles, and triceps.

Step 8:

Lie on the floor, the hands grab the dumbbell. Lift the dumbbells up and lower down. Do 3 sets of 15-20 times.

Step 9:

Lying on the floor, grab dumbbells and your arms at the sides. On the exhale, raise your hands and lower down. Do 3 sets of 15-20 times.

Step 10:

At the end, do stretching: Clasp your hands behind your back and stretch back.