Get your chest in shape: is it possible to firm the chest with exercises and how to do it?

If the chest has become less elastic over time and has lost its former shape, then there is no need to despair, because it can be tightened, the main thing is to know good manners. Exercise will help tone your bust. Of course, if we are talking about increasing the size of the bust, then in sports there is no such function. However, the neckline can be beautified by regular training. It’s important to strengthen your back and work with chest mobility, as well as to maintain your posture and not pump your chest muscles, as they can become strong and rough. Strong muscles in hypertonicity pull the shoulders forward, which worsens posture and rounds the thoracic spine.

Those who do not have the opportunity to practice must constantly monitor themselves using other methods, namely:

– during the day, keep your back straight, do not sag;

– opt for stretching and Pilates;

– swimming, it helps to strengthen the muscles of the back and the thoracic region.

If you are ready to start the training process, Julia will share the 5 most effective exercises to improve the quality of the bust

The hands should be spread wider than the shoulders and lowered. We reduce the shoulder blades and bend the elbows to 90 degrees. Rotate your pelvis, contract your abs and try to stay straight. Inhale on the way down, exhale on the way up. Do 2 sets of 20 reps.

It is necessary to lie down and raise your hands with dumbbells up. Make sure the dumbbells are parallel to each other. The elbows are slightly bent, the dumbbells are above the shoulder joints. Spread your elbows a little to the side. Fix the starting position of the hands. While inhaling, we spread our arms to the sides and bring the shoulder blades together at this time. On the exhale – we collect them in the center. We work slowly and control the descent phase of the dumbbells. Do 2 sets of 20 reps.

Stand up straight and spread your shoulders. Bring your palms together at chest level, palm to palm. Keep your back straight. On the exhale we press the palms, on the inhale we relax. We do push-ups for 30 seconds, then static for the next 30 seconds. We only work 2 minutes.

This exercise will help you improve your posture. Lie on your stomach, straighten your legs on the ground, your head is fixed, your gaze is directed towards the ground, the neck is in line with the spine. We raise our shoulders a little off the floor and straighten our arms. As you exhale, stretch your arms towards you and bring your shoulder blades together. As you inhale, pull them forward again. We work with the extensor muscles of the spine. Do 2 sets of 40 seconds each.

Come to the wall at arm’s length, put your hands on the wall. With even hands we begin to slide along the body. Stay in this position at maximum amplitude. Do not lean more in the lower back. Perform 2 approaches and on each of them hold the position for 20-40 seconds.

Remember, nothing is impossible, it all depends on your desire and your mood. Only with unwavering determination can you achieve the desired results.