Nothing is more feminine than a well -drawn neckline. Here are some movements to strengthen his chest, without moving from home.
The chest, a major element of the bust, is not a muscle. It is therefore difficult to tone it directly. However, it is possible to strengthen its maintenance by working pectorals with exercises Simple, to be made at home, almost without equipment.
1. Head turns
Position : Sitting on a chair, hold on straight, released shoulders.
Movement : At the tip of the nose, turn your head around its axis in the opposite direction of the needles of a watch and, at the same time, tilt the chin very gently backwards. Once the head is looked at, keep for 10 seconds. Then continue from right to left.
Duration of the sequence: 2 series of 10 circles.
Benefits: This exercise is excellent for the neck. It significantly embellishes the port and prevents the unsightly double-ment.
2. Study of the shoulders, crossing your arms on the chest
Position : Standing, straight, slightly spread your legs. Then deploy the arms symmetrically.
Movement : Arm back, bring them gradually in front of you. Continue by crossing your arms on your chest. Bring your hands back to the back of your shoulders.
Duration of the sequence: 2 series of 15 movements.
Benefits: Good for the muscular toning of the shoulders, this exercise makes it possible to soften the ligaments and to improve the posture.
3. Rotation of the shoulders
Position : Always standing, at your care, your hands come to rely against the hips.
Movement : Start the exercise by rolling the right shoulder back and forth a dozen times. Continue with the left. Once the shoulders are well heated, roll the two sides symmetrically. Continue once forward and once back.
Duration of the sequence: 10 impulses per movement.
Benefits: The shoulder rolling contributes to tone the top of the bust. It is excellent to adorn yourself from a port of a star dancer.
4. Pumps with a bar or against the wall
Position : On tiptoe, press you outstretched with a bar against a bar. Your shoulders, your pelvis and your feet should be well aligned. The hands are spread at the width of the shoulders.
Movement : These are actually raised pumps. Flex your arms and bring them to the chest, in the hands. Return your arms to return to the starting position.
Duration of the sequence: 3 series of 15 pulses.
Benefits: This exercise makes the arms and pectoral work. Perfect for firming the chest.
5. Floor pumps by laying knees
Position : On knees, calves and feet peelled, place your hands on the ground, with the width of the shoulders, as if you were pumping. The knees, hips and shoulders must remain aligned.
Movement : Flex your arms to bring the chest close to the hands. Inspire and exhale with each impulse.
Duration of the sequence: 4 series of 15 movements.
Benefits: Good to work on pectoral muscles, triceps, and ideal for galber bust and arms. The pretty necklines are.
6. Lying on the back, lifted with arms with 2 small dumbbells
Position : Bring two small dumbbells or two bottles of water of 50 cl filled. Lie on your back, your arms stretched on each side and the bent knees.
Movement : The arms follow a horizontal plane and must always have stretched. Bring them to symmetry behind the head, drawing a circle arc, and go back to the starting position. Inhale on the rise of the arms, exhale on the descent.
Duration of the sequence: 2 series of 30.
Benefits: Perfect for muscling the pectorals and tones the chest.
7. Hindu prayer
Position : Place the palms of your hands against each other, at the chest. Hold on straight, buttocks contracted.
Movement : Tighten your hands a hundred times in a row and gradually lift your arms over your head.
Duration of the sequence: 1 minute every morning.
Benefits: Benefit to raise and firm the muscles around the chest, that Valérie Orsoni, personal coach, describes as “natural bra”.
8. Standing, stretching of the arms, handed hands
Position : Bring the palms of hands against each other, to the chest.
Movement : Press your hands against each other, parallel to the chest. Exhale regularly.
Duration of the sequence: 3 series of 20 contractions.
Benefits: The goal is to ensure good breast support by working the pectorals, and also to prevent the releasing of the armpit.
9. Classic pumps
Position : Flatfiller, place the hands on the ground, arms slightly spread from the body and the stoves of the stretched feet.
Movement : Lift the body as long as possible. The elbows are very slightly flexed horizontally. Keep your stomach tight and blow by stretching your arms.
Duration of the sequence: 1 minute to be renewed by 3 times.
Benefits: Admittedly, the movement is a little difficult, but it makes the whole neckline work. He’s good.
10. Stop back to the ground
Position : On the floor on the floor, stretch your arms and place your hands flat, in front of you.
Movement : Right at the start, switch the bust gradually downwards, without lifting the glutes. Go down the face flush with the ground, bending your arms. Raise stretched arm.
Duration of the sequence: 4 series of 15 pulses.
Benefits: The objective is to improve the maintenance of the bust by toning triceps and pectorals.
