How to pump pectoral muscles at home to a girl?

Beautiful breasts - a dream of many girls, deprived of such nature. You can correct the situation by special exercises for pectoral muscles, which will be discussed in this article.

Introduction

The mammary gland and fatty tissue are the components of the female breast. Accordingly, it can be raised by pumping a number of located muscles. Thus, it will not be possible to enlarge the breast itself, but it is quite possible to fill it with elasticity and tighten it.

There are sports, which are constantly holding the chest in tone - it is volleyball, tennis and swimming. The rest, far from sports, will need to be patient, enthusiastic and begin to train.

The chest muscles in their composition have:

• Fan shaped large thoracic, located in front;
• The triangular shape belongs to a small muscle, the location of which is the upper chest;
• And a jagged muscle, located in front of the chest.

The first two muscles allow the shoulder to bend, while at the same time bringing a hand. Conventionally, the breast is divided into departments such as upper, middle and lower. There is also an internal one, which requires a separate study.

Activities aimed at inflating the chest, require a lot of effort - this contributes to overall weight loss( another plus sign).

Working with pectoral muscles correctly

It is impossible to work out pectoral muscles every day - this will only hurt the figure.

The explanation is simple - during the training in the muscles appear microtraumas, requiring a recovery period. Therefore, the optimal regime - 3 times a week every other day. The number of exercises is enough 4 -8 in the complex, and for beginners 2-3.

You can effectively and quickly pump the pectoral muscles of a girl with a dumbbell, an expander and a bench. All this is not expensive and is available in any sports shop.

Tips and advice before starting workouts

The first thing to notice is the power adjustment. The emphasis is on protein food for muscle building and carbohydrate for energy. A large amount of protein is found in meat, fish, eggs, as well as dairy and fermented milk products. But all of them should be low-fat.

Of products containing carbohydrates, you need to focus on cereals, cooked on water, pasta from durum wheat and fruits. Do not forget about vegetables in fresh form and greens.

Before the workout, the last meal is at least 2 hours in advance. In the process of drinking simple water in small sips, and during the day to drink at least 2 - 2.5 liters.

Before the main load, it is mandatory to perform a 10-15-minute warm-up and it is better to consist of aerobic exercises( jumping with a skipping rope, light jogging on the street or a treadmill, riding an exercise bike or a bicycle, wellness walking) and stretching.

Exercises for the girls for the house

Now we turn directly to practice - how to pump the girl's chest at home. The easiest way to do this without any adaptations is to reduce the palms of your chest and connect them with force, keeping this position for several minutes. Do this exercise 3 times. The effectiveness of such a load will be noticeable during a week of regular classes.

You can pump pectoral muscles to a girl without dumbbells in several other ways:

Push-ups from the floor from the knees - stand on the palms( located at shoulder level), body and hips on one line( strain the buttocks and press).Run 12 to 20 push-ups, depending on the level of preparation in each of the 2-3 approaches.

Those are the same push-ups, but with a stop in the middle point, delayed for a couple of seconds. Having lowered below, again to make a 2-second stop and return to I.P.

With the help of an expander, the muscles of the chest are perfectly worked out, the replacement of which is simple rubber( thick) - stretching with your hands in different directions, changing the position to 4 minutes without stopping. Take a short break and repeat the exercise again.

The following exercises will be available with the dumbbells:

1. Lie on the floor, taking dumbbells in hand, spread them to the sides, without touching the surface( arms slightly bent at the elbows).From this position, keep your hands at the breast level. Execute the exercise from 12 to 16 times 2-3 approaches.
2. From the same IP, but the arms with dumbbells are raised at the level of the chest( elbows are also slightly bent) - rotation by hand with a return to the IP.Perform 3 approaches 12-16 times.

In conclusion of the main work to fulfill the hitch - stretch your hands in front of you and very quickly do cross-motions( up to half a minute) and stretch the worked muscles.

Gym

In the gym to pump pectoral muscles a girl will be easier, because there is enough for this device and training is under the supervision of the coach.

A common and effective exercise for this purpose is the bar press on the tilt bench, push-ups from the beams and the pectoral muscles on a special simulator.

Weight is selected such that it was possible to perform at least 12 times in each of the three approaches with a break of not more than a minute. This will help not only to tighten the chest, but also lose weight.

Terms and results

The timing for which the breasts will be tightened can not be said unequivocally, but on average this is from a month to six months. The speed of the results depends on the initial weight, the speed of metabolic processes and the regularity of training with a change in diet and diet.

It is important to understand that choosing the path of a healthy lifestyle, it will need to follow it all life so as not to lose what has been achieved. Moreover, with age, existing problems in appearance will not pass by themselves, but only worsen. Therefore, work on yourself will have to constantly, which in fact brings a sense of satisfaction and self-confidence.

Recommendations

In addition to power load, there are a number of tools and methods that help tighten the breasts of girls:

• Products such as cabbage, honey, red fish and nuts with legumes help improve the appearance of the breast;
• An excellent effect can be achieved with a contrast shower, as well as special masks that give the breast elasticity;
• Meditation with yoga is an excellent means of toning the pectoral muscles.

And no less important is the mood and desire. You can not practice from under the stick, otherwise the effect can be the opposite.

It will be hard for the first couple of weeks, and then the body itself will begin to "demand" the load. The main thing is not to stop, even if the results do not appear as quickly as we would like. Persistence and work are the key to success.