GYMNASTICS FOR BREAST.

The information is based on the book by Camilla Woller "Make the chest beautiful" EXERCISES WITH THE GANTILES FOR AEROBICS (FOR TRAINED).

Crossing arms over your head.

What is the purpose of the exercise?.

This exercise not only strengthens the pectoral muscles, but also increases their mobility and elasticity, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net How to perform the exercise?.

Stand up straight, legs slightly apart. From the starting position - hands with dumbbells for aerobics on the sides, lift them over your head and cross. Put your hands in the starting position.

What does the exercise do?.

Thanks to the dumbbells, this exercise gives a firm strengthening of the muscles of the chest.

Number of exercises:.

Having well mastered this exercise, you can bring the number of repetitions to twenty within the next ten days.

The first ten days:.

With a gradual build-up of 20 repetitions a day.

Ten days later:.

The stage of the subsequent recovery is 10 repetitions per day.

At the stage of the subsequent recovery, the exercise should be repeated only ten times a day. After achieving the intended result, the "gymnastics for the chest" program can be given only three days a week. Such intensity will help you to keep the achieved result.

Note!.

Points: the amount of exercise, the first 10 days, after 10 days the same, so I will not repeat them constantly. The scheme is very simple. Start from ten, bring to twenty, then again execute 10. Good luck!.

Cross arms in front of the chest.

What is the purpose of the exercise?.

This exercise makes the small and large pectoral muscles even stronger.

How to perform the exercise?.

Stand up straight, legs slightly apart. Stretch out your arms and dumbbells forward and cross them, pulling the right over the left, then the left over the right.

What does the exercise do?.

This is another wonderful exercise for strengthening the muscles of the chest.

"Semaphore".

What is the purpose of the exercise?.

This exercise alternately strengthens the right and left large muscles of the chest.

How to perform the exercise?.

Stand up straight, legs slightly apart. The hands with dumbbells for aerobics are lowered down. First lift your right hand up, left remains motionless. Then change hands and lift the left one, without moving the right.

What does the exercise do?.

By performing this exercise for the pectoral muscles, thanks to the dumbbells you will be able to learn to selectively strain the large and small muscles of the chest and soon feel that they become stronger.

"Semaphore" with tilt body.

What is the purpose of the exercise?.

This exercise alternately strains and relaxes the large and small muscles of the chest.

How to perform the exercise?.

Stand up straight, slightly spread your legs. Tilt the body forward and pull out the right hand with a dumbbell for aerobics to the left ankle, lifting your left arm with a dumbbell vertically upwards. Change the position of the hands - pull the left hand to the right ankle, and lift the right up.

What does the exercise do?.

This exercise also develops pectoral muscles.

Cross arms in front of the chest with the body tilted.

What is the purpose of the exercise?.

This exercise also increases the strength of large and small pectoral muscles.

How to perform the exercise?.

Stand up straight, slightly spread your legs. Tilt the body forward and grasp the arms with the dumbbells down. Alternately cross arms outstretched.

What does the exercise do?.

This is another useful exercise for strengthening the chest muscles.

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