You will need
- - rod;
- - pancakes;
- - dumbbell;
- - the bench.
Join a gym. If you set a goal to increase breast, you will need to train with heavy weights. You will not be able to do exercises on uneven bars or horizontal bar. These shells will only strengthen the torso, but no more.
Suck the breast in the early weeks. Warm up the chest muscles before working with shells. Jump rope at a moderate pace for 5-7 minutes. Make ran with sweat. Then do stretching of legs, arms, back and chest. Take a few prosperitu and swings hands. Press from the floor 20 times. All, now you are ready to workout.
Do a bench press bar or dumbbells on a horizontal bench. It is best to train with a barbell. Immerse a small weight on the shell and lie on the bench. Remove the bar from the racks and inhale slowly lower it to touch the chestof Yu. Raise cargo to the starting position on a sharp exhale. Perform 10 repetitions. Make 4 approach.
Follow the wiring the same dumbbells on a horizontal bench. The shells should not be your max weight. They need to match your level of training. So, again take a seat on the bench, take the dumbbells in hand and lift them above his head. Slowly make the wiring to the side. Keep the shells in their original position. Get a painful shock for the muscles. Run 10 times in each of the 5 sets.
Include the pullover in your training process. This exercise is already in progress with a heavier projectile, which should weigh 1.5 times more dumbbells for wiring in side. Do it also on the horizontal bar, like the previous one. In this case, hold firmly with both hands the dumbbell and pull it slowly over the back of the head, slightly touching the floor. Return projectile to the starting position. The number of sets and repetitions is identical to the previous exercise.
Observe the enhanced power mode. Eat more belkovosoderzhaschih products.
Increase the weight on the equipment every week. Always ask your partner in training to insure you. Alternate weekly exercises on horizontal and inclined benches.
Advice 2: How to increase breast at home in a week
Currently, there are many methods to increase breast at home in a week without surgery. Effective measures includes special exercises, diet and use of cosmetics.
You will be able to increase the breast at home for a week, if you start to eat right. Healthy and beautiful breast shape allow to obtain products with a high content of protein: chicken, beef, saltwater fish, beans and others. The optimal amount of protein per meal should be about 20-25 Women who observe strict diet, avoiding nutritious foods and malfunctioning components of the diet, often cause damage to your health and figure.
When planning a diet aimed at increasing breast at home, you should consider that you will never get away from fats and carbohydrates. Healthy adipose tissue is one of the main components of the breast. It is important that your daily diet includes omega-3 unsaturated fatty acids, which is rich in seafood and fish oil (you can take additional capsules). Useful carbohydrates are contained in abundance in fruits and vegetables. These products can be taken practically in unlimited quantity.
Increase breast at home a week maybe a set of special exercises and procedures. First of all, you should burn the excess fat tissue, giving the breast an irregular shape, and slightly increase the pectoral muscles that lift and emphasize the Breasts. This will help pushups (can do on my knees); mild inclines barbell or dumbbell in the supine position, as well as the layout of dumbbells from the chest to the sides. Each exercise should be done 3 sets of 8-10 repetitions (frequency of training – 3-4 times per week).
Start to make daily morning or evening jog. Deeper and more frequent breathing will help to expand the chest, tone the muscles and tissue. It is also recommended each day to take a contrast shower alternating warm and cool water to make wiping the breast with a damp towel. If you avoided wearing a bra, start wearing it constantly, so that the chest does not SAG and gradually took on the desired shape.
Rich nutrition in conjunction with impact set of exercises and treatments really helps to increase the breast at home for a week. You will be able to get rid of extra pounds and gain slim figure. In this case, breast cancer will not decrease so quickly and are attractive to look at the background of the thin and "fit" body.
You can likewise use cosmetic and skin care products, such as nourishing cream with lifting effect. This will give extra density and elasticity of the breast. Don't forget to do the daily breast massage: stroking and rubbing it in a circular motion, gradually bringing in the right tone.
Advice 3: How to build male chest
To the man to pump up pectoral muscles, you will need the performance of a complex of special exercises. Achieving the desired effect will require regular training. By the way, classes don't have to go to the gym. Exercises can be performed at home.
First, you can do push-UPS using the parallel bars. Try to grab them so that they are in width slightly exceeded your shoulders. Now, bend legs, hands definitely right. Case it should slightly tilt forward. Now slowly lower yourself, but try elbows dissolve in the parties. Do not pause, immediately return to the starting position.
Not less effective and will bench press. However, it should be noted that this exercise easier to perform in the gym (at home is also possible, but you will be much more difficult). You must first lie on the floor, hands need to take dumbbells. The arms themselves are better placed on the chest level. Raise the dumbbells straight up, chest muscles straining. Lower your hands slowly, in any case slowly. Do not break again repeat the exercise. The optimal number of repetitions for one approach is 8-10 times for beginners will be enough and 5-8). But don't forget about the fact that with a lower number of repetitions should be increased weight raise the dumbbells (the only way to provide the necessary physical activity). Conversely, if doing exercise many times, reduce weight. One workout you need to perform three or four passes, not less.
To increase chest muscle it is useful to do push-UPS on the floor. To maintain your muscle tone, perform 15-20 repetitions for each approach. The truth is not overworked: the specified number of iterations provided only for people in good physical shape. Beginners will be enough 5-10 times. The load gradually increase, just add each session of 5 repetitions to the total number.
Before beginning each workout, perform warm-up (10-15 minutes), warm up the muscles, prepare them for work. If you start classes without preparation, you can get a serious injury (at least, stretch the muscles or ligaments).