You will need
  • To conduct training better in the gym under the supervision of an experienced instructor. However, a small charge, leading to muscle tone, can be done at home. For this you will need dumbbells and also sportswear. It is desirable to have a special sports bra.
Start a set of exercises with the obligatory warm up. It can be tilts, squats, etc. Specifically to invent anything not necessary, remember the lessons of physical education in school.
One of the most effective exercises for chest muscles are pushups. In the end, you should perform at least 20 pushups in one set. Of course, in the beginning it is better to stop for 10 or 15. If you find it hard to do exercise on the floor, try to do push-UPS from the wall. However, be careful back was straight, and during the pushups were directly involved the muscles of the chest, not the back or abdomen.
Well strengthen the muscles of the chest exercises with dumbbells. The first of these must be done lying on the floor. Straining the chest, raise the dumbbells up. Repeat the exercise at least 8 times.
The second exercise should be performed sitting on a chair. Starting position - you sit with your back straight, hands with dumbbells in front of chestYu, bent elbows pressed to the sides. Now arms out to the side not less than 8 times, all elbows should remain pressed to the sides. You can then pull the elbows from the sides and not less than 15 times to dissolve and reduce the hands. Please note that they should still be bent at the elbows. Repeat the exercise 2 times.
For the following exercises please put your hands together like a prayer. Now with power start to put pressure on the palm. If the chest muscles are tensed, then you are performing the exercise correctly. Count to 10. Then do the exercise again, only slightly pushing the hands forward. Repeat the exercise until you get tired.