Not all men are crazy about large breasts. For representatives of the strong half of humanity, the main thing is toned and elastic breasts of a beautiful shape, and they will prefer huge saggy breasts, albeit small, but neat and high.. However, with age, even small breasts can sag, losing their pleasant outlines.. Fortunately, a number of exercises will help tighten the chest muscles.. If now you don’t complain about sagging, still introduce these types of exercises into everyday gymnastics, because they will be an excellent prevention, according to Pannochka, an online publication for girls and women from 14 to 35 years old.. net Before proceeding to the description of the exercises, I must warn you against doing them too zealously. Too much weight and frequent training actively burn fat - this is great when it comes to other parts of the body. However, the size of the female breast largely depends on the amount of body fat, so an excess of exercise will not only tighten the breast, but also reduce it.. Keep this in mind when scheduling your classes..

Divorces with an inclination.

A wonderful exercise, but you should not use too much weight and introduce this option into your daily workouts, otherwise you will pump over the muscles of the shoulder and back.

Instruction.

1) Get into a semi-squat position, keeping your head straight..

2) Bending your elbows at a right angle, lift the dumbbells, spreading your arms to the sides.

Bench press (at an angle).

Don't despair if you don't have a training bench with an adjustable back and you can't get into the gym. An inclined surface can be made from hard cushions.

Instruction.

1) Lie on a surface at an angle, face up (for example, on a bench).

2) Hold the load with arms outstretched straight in front of you..

3) Slowly lower your arms until the dumbbells reach chest level.

4) Raise the dumbbells again.

Bench press (flat).

The exercise is similar to the previous version, but this time the surface should be flat.. This will allow you to change the angle of the load, involving other muscle groups..

Instruction.

1) Grab a weight in each hand and lie on your back.

2) Hold weights in front of you, palms facing forward.

3) As you exhale, lower your arms to chest level..

Dumbbell row (lying).

One of my favorite exercises that allows you to tighten your chest in a fairly short time. During classes, you will immediately feel how the pectoral muscles are getting stronger and filled with strength..

Instruction.

1) Lie down on an incline holding dumbbells.

2) Lift the weight up and keep it on straight arms.

3) Slowly lower the dumbbells to your chest (on the side of it).

Dumbbell press from behind the head (lying down).

A wonderful option for fast muscle building. And a month will not pass, as you will notice the results.

Instruction.

1) Lie down on a flat surface with your feet flat on the floor.

2) Get the dumbbell behind your head, lower.

3) Raise the load slowly. Freeze.

Extension with two hands (sitting).

Like the previous version, this type of exercise perfectly tightens the chest, and along the way, it also improves the shape of the waist..

Instruction.

1) Sit up straight with your knees bent at right angles.

2) Hold the load with both hands above you. You need to take it back a little to avoid hitting the head if the dumbbells slip out..

3) Slowly lower the load behind your head and lift.

One arm extension (sitting).

In such exercises, it is extremely important to alternate arms, observe the number of repetitions and use the same weight..

Instruction.

1) Sit with your knees bent at a right angle.

2) Place one hand with the weight behind the head, bending the elbow.

3) Lifting the dumbbell, repeat the exercise several times.

4) After reps, change hands.

Shrugs.

You cannot improve the shape of the chest by ignoring the muscles that raise the shoulder blades. Standing weighted shoulder shrugs (or shrugs) are great for developing them.. This is an unusually simple exercise, and yet it is effective..

Instruction.

1) Stand up straight: feet together or apart.

2) Take a dumbbell of the same weight in each hand.

3) Lowering your arms straight, raise your shoulders to your ears. Do not move forward - only up.

Warning: do not use too much weight! This type of exercise is not recommended for spinal problems in the cervical region..

Wall press.

In general, the instructors recommended that I go down on an inhale, but I stubbornly do it on an exhale.. Personally, it's convenient for me. Otherwise my breath is out of breath.

Instruction.

1) Face the wall and stand at arm's length.

2) Make a comfortable stand so that there is space between you and the wall even after tilting.

3) Keep your feet shoulder-width apart or place your feet close to each other - at your discretion.

4) Rest your palms on the wall.

5) On a slow breath, bend your arms, lower yourself to the wall.

10. Pushups.

One of the basic exercises is familiar to all of us since childhood.. It not only strengthens the arms, but also helps to correct posture, also tightening the chest..

Instruction.

1) Sit on a flat surface.

2) Focus on palms and toes.

3) Bending and unbending the elbows, lower and rise.

eleven. Push-ups with bent knees.

A more complicated version of push-ups is aimed at more active pumping of the muscles of the arms and chest.. Also, with such push-ups, the muscles of the buttocks, thighs and abdomen are connected.. This is a great option for those who dream of a slim waist..

Instruction.

1) Take the starting position: palms on the floor, knees bent, shins are crosswise.

2) Bending your elbows, lower yourself and freeze for a couple of seconds.

3) As you exhale, rise and freeze for a couple of seconds.

12. palm press.

One of my favorite types of exercise is perfect if you don't have exercise equipment.. You can do the exercise anywhere, even at work..

Instruction.

1) Raise your elbows to chest level with palms clasped in prayer position.

2) Press the palms together, placing a strong emphasis on the underside of the palms.

3) Freeze, straining the pectoral muscles.

4) Relax your palms, forming a small distance between them.

A huge plus of these exercises is that many of them allow you to work out not only the chest, but also other areas of the body.. Confidently go to youth and beauty, maintaining a slim figure. However, do not forget to follow the recommendations and then your beauty will delight both you and those around you.!

Author: Samira Gaiad miridei. com.