How to do breast enhancement exercises? Breast aerobics let you simple beauty breast! Does a flat chest make your slim body look mediocre? Teach you a set of simple breast exercises, let you easy body breast, with convex concave caused S curve.
1. Prone position
Time: hold for 5 seconds
Exercise times: repeat 3 times
Efficacy: exercise chest muscle, make chest more tight
Step1 kneel on the floor, feet slightly open and hip width, hands straight support the floor, keep back straight, look up, eyes straight ahead.
Step2 bend your elbows and slowly lie prone toward the floor. The muscles in the chest should feel tight, and the buttocks and abdomen should also feel tight. Hold for 5 seconds and return to step 1. Repeat three times.
2. Prone and leg raising
Time: hold for 5 seconds
Exercise times: 3 times on the left and 3 times on the right
Efficacy: exercise chest and leg muscles
Step1 kneel with both hands on the floor, back straight, eyes straight ahead, left leg straight back.
Step2 bend your elbows slowly and lie prone with your chest toward the floor. Keep your legs straight. After holding for 5 seconds, straighten your elbow and return to step 1. Repeat three times, change legs and do the same.
3. Kneeling and buttock lifting
Time: hold for 5 seconds
Exercise times: repeat 3 times
Efficacy: prevent chest sagging
Step1 kneels on the floor, elbows bent to support the floor, eyes straight ahead. Pay attention to the strength of the toes to support the legs.
Step 2 push your toes, straighten your knees, lift your hips to the top, hold for 5 seconds, and then return to step 1. Repeat three times.
4. Push the wall with standing posture
Time: hold for 10 seconds
Exercise times: repeat 3 times
Efficacy: make the chest more concentrated
Step1 stand 30cm away from the wall, legs slightly open, hands flat on the chest to push the wall.
Step 2 stand still in the lower part of the body, pour your chest towards the wall, and make the muscles of your chest, abdomen and buttocks tense. Hold for 10 seconds and return to step 1. Repeat three times.
5. Supine and lift dumbbells left and right
Time: hold for 5 seconds
Exercise times: repeat 3 times
Efficacy: exercise chest muscles
Step1 lie on your back on the floor, holding the dumbbell in both hands and opening it at your shoulders.
Step 2 as you inhale, lift your arms up and hold them up in front of your chest for 5 seconds. Then slowly open your hands and return to step 1. Repeat three times.
6. Raise dumbbells on your back
Time: hold for 5 seconds
Exercise times: repeat 3 times
Efficacy: exercise chest muscles
Step1 lie on your back on the floor with your body straight and your hands bent, and lift the dumbbell over your head.
Step2 keep your body straight, lift the dumbbell up with both hands, and keep your hands straight for 5 seconds. Then go back to step 1 and repeat 3 times.
7. Lie prone with hands staggered
Time: hold for 5 seconds
Exercise times: repeat 3 times for left and right hands respectively
Efficacy: stimulate chest muscles
Step1 kneel on the floor with both hands and right hands in front, and support the floor with the left hand behind. Look straight ahead.
Step2 bend your elbows slowly and lie prone with your chest toward the floor. Hold at the lowest point for 5 seconds, then return to step 1, repeat 3 times, and do the same with the other hand.
8. Lie prone with a book in one hand
Time: hold for 5 seconds
Exercise times: repeat 3 times for left and right hands respectively
Efficacy: exercise chest muscles
Step1 kneel on the floor with both legs, support the floor with your left hand, support the book with your right hand, and look straight ahead.
Step2 while bending your hands slowly, lie prone with your chest toward the floor. Lie prone to the lowest point for 5 seconds, then return to step 1, repeat 3 times, and then do the same action with the other hand.