The best way for girls to train their chest muscles

In fact, girls’ chest muscle training is the same as men’s. If boys can train it, girls can do it too. I believe that many girls have seen some overseas sports and fitness girls' breasts, which can be described as big, round and firm, except for fake breasts. So, what is the best way for girls to train their chest muscles?

1. Side-lying push-ups (that is, kneeling push-ups) Exercise positions upper chest (main exercise position) side chest (secondary exercise position) Movement key points Both palms are slightly narrower than shoulders (so that the focus of exercise is on the upper chest) Both palms are as close as possible (the main exercise position of this movement is the chest seam, that is, the chest groove, many girls with broad chests can choose this movement) The lower body can be in a kneeling position to reduce pressure and use the weight of the upper body to exercise the chest. It is safe and effective. The movement cycle is 6 sets of 7-10 per set, and the interval between sets is 30 seconds-1 minute (depending on the energy, the shorter the better) Be sure to persist in doing the movement after starting, which is also a training of self-control and a confidence in yourself. It is also effective in cultivating confidence.

2. Standing chest expansion exercise position: chest edge posture key points: stand on your knees, feet close together, hands raised horizontally (you can lift some objects to improve the exercise effect). Open your arms and level them with your shoulders, slowly separate and then bring them together. Be sure to slow down. One posture cycle is 3-5 seconds. The appropriate posture cycle is 6 sets of 7-12 reps per set for 30 seconds.

3. Incline push-ups exercise the outer edge of the chest (this position is actually not as effective as the parallel bar curl-up mentioned by the friend on the roof, but the requirements of that position are a bit high for girls, so this position is more suitable for girls, sorry) If you want a tall chest, this position is very important. For the key points of the exercise, find a slope of about 45 degrees (it is roughly appropriate to put your feet on the ground and support your hands on the edge of the bed). Make your palms as narrow as your shoulders (note, when your palms are wider than your shoulders, the exercise position becomes the upper chest edge, where the muscles connect with the deltoid muscles, which will make the chest and shoulders connected as one. It looks good on boys, but not on girls. This also brings up a problem, that is, there is a slight difference in the exercise, and the exercise position is very different, so pay attention.) When you start the exercise, keep your elbows close to your ribs for 6 sets of 5-8 reps/set for 30-1 minute.

Well, basically the overall chest exercise plan can be divided into 123/4/567 in a week, doing 2 sets of 3 postures in alternation, rest on Thursday, and do one posture exercise every day. There is success only when there is rest and exercise. Also pay attention to diet, the weight lost through dieting is reduced, but the body fat percentage has increased. Once the diet is stopped, the weight will return quickly. This is the reason. Also, you can massage your breasts before going to bed or taking a bath, which is a good way to enlarge your breasts and beautify your breasts.

If the chest muscles are exercised properly, sagging breasts can be avoided. We strongly recommend 4 breast-enhancing exercises that can strengthen the pectoral muscles and make the breasts look better. The third structure of the mammary gland is connective tissue and muscle. The connective tissue is integrated with the chest muscle, which is equivalent to the "plug-in" device of the breast. If the pectoral muscles are properly trained, well developed, and the connective tissue is firm, they can help reshape the breasts, thereby changing the shape and size of the breasts and preventing sagging breasts.