(A) dumbbell chest exercises
Although modern feminism is the first step, many women are neck and neck with men in work ability, but in the end they can't get rid of the charm of appearance and figure. But some people may say that maintaining a beautiful appearance is for themselves, but the ultimate goal is to attract people's attention, regardless of the appreciation of the same sex and the opposite sex, they will feel happy!
As long as the topic of women is involved, it is inevitable to make a fuss about the size of cups. Seeing more and more' amazing' actresses appear on TV screens, people are always vying for the throne of the F Cup. Is the size of the cup really that important?
In fact, the size of the chest has its own charm, and not everyone wants to have a sea chest. If size is not a problem, then where is the definition of bust line beauty? I think everyone will agree that the so-called beautiful breasts are important to be elastic and drooping, which cannot be called beautiful breasts.
To have elastic breasts, the most important thing is to exercise with exercise! If you want to join the breast enhancement group, don't be lazy, or you'll always have to hide it with the help of a magic bra! Dumbbell chest exercises can help you exercise your chest muscles and make them more elastic through exercise!
Preparatory work: ※:
Keep your back close to the ground, lie flat, bend your knees with your legs, put your feet on the ground, hold dumbbells with your hands, bend your elbows and lift them horizontally.
Step 1:
Hold hands of dumbbell, with the back of hand facing yourself, exhale and push up.
Step two:
When inhaling, pull your hands back slowly and return to the preparatory action.
Step 3:
Repeat steps 1 and 2 10 times. After doing 10 times, take a break and repeat it twice.
(B) chest aerobic exercise
Full and firm breasts are one of the signs of women's bodybuilding and an important sign of good physical development. It depends not only on heredity, but also on the "sculpture" of self-motivation acquired. Chest aerobics can not only make the chest fit, but also make the body absorb more fresh air, which plays a very good role in promoting the metabolism of the whole body.
(1) Hold your chest 8×8 times.
Preparation posture: stand with your legs together and your arms droop naturally.
The first eight beats:
1-8, legs apart, hands behind your back, arms bent, palms outward, fingers clasped. Straighten your arms, press your palms down as hard as possible, spread your shoulders back, stand your chest forward, and look up for a while.
The last eight beats are the same as the first eight beats, but gradually recover.
The third eight beats:
1-8 beat, half a step away from the wall, with your back to the wall, your feet apart, your back and head leaning back hard, your hands touching the wall backwards and upwards, moving down to the extreme, and pausing for a moment.
The fourth octave is the same as the third octave, but gradually recovers.
The fifth eight beats:
1-4 beat, prone on the mat, legs raised backward, arms left and right apart at the same time, head up and chest out. 5-8 beats, restore.
The sixth eight beat is the same as the fifth eight beat.
The seventh eight beats:
1-4, sit on the mat with your legs, lean back with your upper body, support with your hands (fingertips backward), and stand up with your head up and back. 5-8 is the same as l-4.
The eighth beat is the same as the seventh beat.
(2) Chest vibration 4×8 times
Preparatory posture: Stand with your legs apart.
The first eight beats:
1-2 beat, clench your fists with both hands, bend your elbows and put them on your chest, at the same time, expand your chest vigorously and shake your chest to recover. 3-4 beats, 5-6 beats, 7-8 beats with 1-2 beats.
The second eight beats
1-2 beat, turn left 90 degrees, lunge left. At the same time, the two arms are forced to vibrate from the front to both sides. 3-4 beats, 5-6 beats, 7-8 beats with 1-2 beats.
The third eight beats:
1-2 beat, lunge down, and at the same time, the left arm vibrates after lifting hard, and the right arm vibrates after lifting hard. The 3-4 beat is the same as the L-2 beat, but there are vibrations of the upper arm and the lower left arm. 5-8 is the same as l-4.
The fourth beat is the same as the third beat, but turn right and do a right lunge.
Requirements: the amplitude of chest vibration is from small to large, and the number of times can be increased after exertion and proficiency.
(3) Breast aerobics
Exercise can strengthen your chest muscles, but it can't change the shape or size of your breasts.
Exercise helps to improve the position of the breast and make it slightly larger. Here are six effective exercise methods:
A) dumbbell muscle exercise: 1. Look straight ahead, tighten the muscles of your arms and shoulders, and lift the dumbbell to shoulder height first. 2. Keep your back and head straight, slowly lift the dumbbell over your head and then put it down. Repeat. 3. Bend your elbow, hold the dumbbell with both hands, gently lift it to chin level and tighten your chest muscles. 4. Lift your hands slowly apart, flush with your head, and then reach the starting position. Keep repeating.
B) stretching: 1. Squat down, arms straight, palms outward. 2. Stand up slowly, lift your hips when your legs are completely straight, and keep your arms and hands unchanged. 3. stand on tiptoe, raise your hands, straighten your upper body as much as possible, then slowly squat down, return to your original position, and repeat.
C) Leg lifting exercise: 1. Landing on all fours, head and neck relaxed, hands shoulder width apart, elbows straight, back straight. 2. Lift your right leg upward and backward, tighten your toes, bend your elbows, keep your chest on the ground, and keep your shoulders and hands at the same width. 3. Repeat several times and then change the left leg, and repeat several times.
D) Palm pressing movement: press the palms of both hands on the chest, release them after 5 seconds, and repeat 10 times.
E) Arm extension: The arms are crossed, and the arms are held at shoulder height with both hands, and the arms are extended outward. Repeat 10 times.
F) Finger flexion: Finger flexion, cross flexion, shoulder height, stretching for 5 seconds, repeated 10 times.
Diana's breast exercise
Full breasts are the unique beauty of women. Here is a set of "English Roses", which Princess Diana admired most and persisted in making for seven years. You can do this with relaxing music at home. As long as you persist, the effect is very obvious.
1. Kneel down and hold your chest as close to the ground as possible. Repeat 8 times.
Stand up straight with your legs apart and salute with your arms alternately. Repeat 8 times.
3. Stand up straight, grab the back of the chair with both hands from behind, and then squat down gradually. Repeat 4-8 times.
4. Stand up straight with your legs apart, raise your arms horizontally, then retract your arms, touch your fingers, and palm down. Repeat 8- 16 times.
5. Sit on the ground with your knees bent, your arms propped back, and then lift your hips off the ground, trying to make your thighs and torso in a straight line and parallel to the ground. Repeat 4-8 times.
6. Bend down and kneel, first extend your right arm from your chest to the upper left, and then try your best to reach the upper right while turning around. Switch arms and repeat 8- 16 times.
References:
Health care network