What are the steps of breast enhancement aerobics?

Most women want to have a fit and sexy body, so breast enhancement aerobics becomes their first choice. But in fact, some breast enhancement exercises have complicated steps and the effects are not obvious. So what are some simple and effective breast enhancement exercises? Let’s take a look at it today:

Step 1: Rotate your shoulder blades

1. Stand with your legs shoulder-width apart, your upper body and legs in one plane, your back straight, your abdomen tucked in, your shoulders lowered, your shoulder blades stretched back, your arms straight, your elbows spread diagonally downward to the left and right, your palms turned to the left and right, and your chest fully expanded.

2. Lean forward, bend at the waist, swing your arms down, and rotate your shoulders 360 degrees so that the backs of your wrists are touching each other in front of your knees. Your palms are still facing outwards, but the backs of your hands are separated from your fingers.

Step 2: Rotate your shoulder blade

1. Put your legs together, stretch your feet, and lie on the ground with your whole body. Use a cushion to support your shoulder blades and head. Tighten your waist and abdomen, press your shoulder blades to the ground, and open your arms naturally with your palms facing up.

2. Slowly swing your straight arms along the ground toward the front of your head, maintaining balance and keeping your palms facing upward.

Step 3: Lift the shoulder blade

1. Lie on the ground with your knees bent and your legs together, tighten your waist and abdomen, keep your upper body straight, hold dumbbells in both hands, and raise your arms up, perpendicular to the ground.

2. Maintain a lying position, raise your arms upward to exert pressure, lift your shoulder blades up from the lying position, and lift your left and right shoulders off the ground.

Step 4: Adduct the pectoralis major

1. Lie on your back with your knees bent, your left and right knees together, your calves and feet spread out, your waist and abdomen tightened, holding dumbbells in both hands, your elbows bent, your shoulders and upper arms open and close to the ground, your lower arms raised, perpendicular to the ground.

2. Slowly straighten your elbows and lift them upward, and your palms slowly turn forward from their initial inward direction.

3. Straighten your elbows further and raise your arms perpendicular to the ground. At the same time, turn your lower arms outward with your palms facing left and right, with one end of the two dumbbells touching each other.

Step 5: Retract the pectoralis major muscle

1. Sit on the ground with your legs spread out and your knees bent, with your thighs and calves at 90 degrees. Tuck in your abdomen and straighten your chest, and lean back slightly, making the angle 90 degrees with your thighs. Bend your elbows, hold dumbbells in your hands, and raise them on both sides of your chest.

2. Maintaining the balance of whole body posture and the backward movement of center of gravity, slowly bring lower arms up diagonally, pull elbows open but keep bent, and place two dumbbells together.

Step 6: Expand the chest

1. Stand in front of a wall with your feet shoulder-width apart and a certain distance from the wall. Bend your elbows, press your palms on the wall, and lean your upper body toward the wall.

2. Straighten your elbows, arms, and upper body backward.

3. Move your palms down to the wall in front of your chest. Bend your elbows and press your upper body down against the wall.

4. Straighten your elbows, support your arms on the wall, and move your arms back and forth against the wall to expand your chest.

Step 7: Comprehensive exercise

1. Kneel on both knees with a space of one fist between the knees, but keep the soles of the feet straight and together, thighs and calves at a 90-degree angle, arms slightly open and straightened, and upper body stretched forward and backward.

2. Bend your elbows to the left and right sides, press your upper body down, kneel on the ground and do push-ups.

3. While maintaining the half-pressed arm state, suddenly lift both hands off the ground at the same time, causing the upper body to bounce up slightly, and then support the ground with both hands. Repeat 3-5 times.

After the above introduction, I think everyone has mastered the simple and effective steps of aerobics, so that girls who love beauty can achieve the effect of exercise conveniently and easily at home. But at the same time, women are also reminded to pay attention to time and safety protection when exercising to avoid unnecessary damage to the body.