The breast changes after feeding and in most cases not for the better. To increase it without surgery, you will have to make a lot of effort. A set of exercises will help to strengthen the muscles, tighten the chest and give it a beautiful shape.
It is necessary
dumbbells
Instructions
Step 1
Start your chest exercises with a warm-up. Stand on the floor, feet shoulder-width apart, arms down. Move each shoulder alternately 5 times back and forth. In the future, increase the number of repetitions up to 15 times.
Step 2
Bring your palms together at chest level and press firmly against each other. Repeat this exercise 10 times.
Step 3
Do push-ups from the floor first 5 times, then increase their number to 20. Spread your arms as wide as possible so that the load on the chest is greater. If you find it difficult to do this exercise off the floor, push off the wall. Press your hands against the wall with all your strength, pressing against it, and relax, moving away from it.
Step 4
Clasp your hands together and raise them above your head. Bend first to the sides, then back and forth. Stretch your arms without bending your elbows, lowering them or unhooking them. Do the exercise 5 times, increasing the load to 50 repetitions every day.
Step 5
Bend your hands behind your head to your left and right shoulder, opening the "lock". Try to lower your arms from behind as low as possible. Repeat this exercise to strengthen the muscles of the chest the same number of times as in the previous task.
Step 6
Take a dumbbell with one hand. Raise it to your shoulder, bending your arm at the elbow. Then add a dumbbell lift to this exercise. Alternate arms and repeat the exercise 20 times.
Step 7
Take one dumbbell with both hands, palms up, slowly raise and lower your arms at least 20 times.
Step 8
Hold the dumbbells in both hands, bend forward and straighten, lifting them above your head, lower your arms. Repeat 20 times.
Step 9
Lean forward, spread your arms to the sides and cross them more in front of you so that your hands touch your back. Relax your arms and repeat the exercise 10 times.
